TRANSFORMATION & INSPIRATION ISSUE: New Year, New You, New Look
BEST Equate to Resolution Success
Change Their Bodies—and Their Lives
You Voted, We published. see Who Austin turns to for fitness JAN 2013
AfM Gets a Makeover MORE NUTRITION, NEW FEATURES, COOL LAYOUTS, PLUS COACH CARRIE
ALL ROADS LEAD TO AWESOME Whether you are new to the sport of triathlon or a seasoned veteran, the last thing you want after months of training is to be limited by your equipment. Bicycle Sport Shop provides everything you need to give you the edge over the wind, the road and the competition. And our fit experts will make sure you’re “dialed in” to achieve your own personal form of awesome.
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FRENCH PEAR MARTINI Preparation: shaker filled with ice. 3. Strain into the prepared cocktail glass. 4. Top with Champagne.
W I N ES · S P I R I TS · F I N E R FO O DS
COVER STORIES F E AT U R E S
44 Cedar Park Boxing helps kids through fitness mentors.
AFM’S “BEST OF” RESULTS FOR 2012
Five ways to tackle better nutrition
Tips for families from Dr. Ari Brown
Kids and Weight
8 AUSTINFITMAGAZINE.COM JAN 2013
Transformation Stories AfM readers share inspirational journeys
It’s Go Time! What it takes to jump start lasting change
From the Pro’s Book Pat Evoe explains how small tweaks yield big results
PHOTO BY BRIAN FITZ SIMMONS ; STACY BERG
D E PA R T M E N T S IN EVERY ISSUE
28 Chicken Tortilla Soup
Healthy goodness for cold days
32 Premium Fuel
60 Exercise and Age
Using Pilates to slow the clock
34 Making New Routines
Keeping kids happy with order
38 Team Phat Free
54 David Garza
98 Muscle Movement
Tips from an Olympian on optimum food
56 Fit Finds
40 Jennifer Reinhart
58 Gastric Bypass Surgery
A quick look at weight loss procedures
SPECIAL ADVERTISING SECTION
NEW YEAR’S RESOLUTION GUIDE
70 Everything you need to turn your resolutions into reality
Resolutions and new starts plus Cap 10K training plan
Friends take on adventure racing
Building up to burpees for the AFM FITTEST
102 Coach Carrie
What’s in my bag?
Small packets that pack a punch
96 Shifting Strides
Progressing as a runner
Cold weather workout tips
92 Inspired Swimming
Using visualization for success
94 More than Lycra
Taking biking to cycling
IN EVERY ISSUE
14 From the Publisher 18 Letters to the Editor 22 Contributors
10 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
24 WWW 26 Fit Focus 42 The Pulse
108 Events Calendar 110 Rides & Races 118 By the Numbers
PHOTO BY BRIAN FITZ SIMMONS ; STACY BERG
YOUR OWN LAKE INCLUDED QUARRY LAKE
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LETTER FROM THE PUBLISHER PUBLISHER/CEO Louis M. Earle COO Alex Earle EDITOR-IN-CHIEF Melanie P. Moore
MANAGING EDITOR Leah Fisher Nyfeler ART DIRECTOR Weston Carls
The inevitable condition
’m not sure I can think of a
single thing that doesn’t change. I recently saw a TV program that showed what would happen to our planet if humans disappeared. Within 100 years, given no maintenance, most of our buildings would collapse. I was surprised at how fast that would happen. Is it any wonder, then, how quickly our bodies can collapse when we don’t maintain them properly? It is a little scary when you consider the implications of this analogy. I submit that our bodies are extraordinarily more complex than any building. There are so many systems operating simultaneously, 24/7. It seems inconceivable that the body can even function given the interactions among the mind, emotions, physical activities, and biological needs all intersecting constantly with the requirement to stay in balance and in control. Even the slightest aberration should shut us down and yet, in spite of our personal abuse, the body and mind compensate and do their best to make our existence as pleasant as possible. For those who forego a personal maintenance program, we become conditioned over time to feeling suboptimal. We lose the sense of what we used to feel like when we felt really good. Maybe that is the body’s way of defending us from our loss, but it lulls us into a state of acceptance. We lose the stark contrast of how good we can feel. For those who maintain a high state of noticed and followed with a call to action to get back on track. This may be our bodies’ way of telling us to keep at it. Whatever the case, the message is clear: Use it or lose it—and the loss could be your health or even your life. Since nothing stays the same, we have to elect which way we want to go. Nature, of course, has shown the way. Over the millennia, living creatures on 14 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
our planet have evolved their capabilities to survive in an extraordinary array of innovation and fortitude. Nor is it the idea that the “strong survive” but, rather, that those species which can change and evolve to meet and exceed the challenges that face them win. In the end, being the “best” matters, even if it only serves to demonstrate what we are capable of and provides an example to follow. Thankfully, we humans care a lot about improving things—our planet, our communities, our relationships, and ourselves. So it is appropriate as we kick off this new year that our issue focuses on this theme of being the “best of,” of improvement and transformation, and of making things better. Read on to see how our readers voted on the “Best of” and check out the inspirational stories of transformation happening right here in Austin. Since we at AfM are here to serve you, our readers and advertisers, it is incumbent upon us to continue to improve, grow, and transform. We have once again used your feedback to make
We have re-designed AfM, starting in this issue. We are launching an improved website this month, with more compelling content and more frequent updates. We are announcing this year’s AFM FITTEST Event at Camp Mabry (June 2013), which promises to be bigger and better…with a few surprises thrown in. Let’s all make the choice to do better in 2013 and let’s commit to helping others do the same. Keep Austin fit, Lou Earle, Publisher, CEO
ASSISTANT ART DIRECTOR Sarah Schneider DIRECTOR OF MARKETING & COMMUNICATIONS Carrie Crowe ADVERTISING CONSULTANTS Emily Nash, Amity Ponsetti CONTRIBUTORS Dave Appel, Carrie Barrett, Kim Brackin, Paul Carmona, Patrick Evoe, Brian Fitzsimmons, Carson Hooks, Alexa Sparkman, Trey Steele, Diane Vives, Garrett Weber-Gale, Anne L. Wilfong OPERATIONS ASSISTANT Jessica O’Brien EDITORIAL INTERNS Madie Leon DESIGN INTERNS Whitney Fenzel, Melissa Warren GENERAL INQUIRIES firstname.lastname@example.org ADVERTISING INQUIRIES email@example.com SUBMISSIONS firstname.lastname@example.org email@example.com EVENT LISTINGS firstname.lastname@example.org SUBSCRIPTIONS austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 P 512.407.8383 F 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents. PLEASE RECYCLE THIS MAGAZINE
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Hmmm… something looks different. Did you do something to your hair? No. Did you lose weight? Well, maybe. Thanks! Oh, I know! Did you rethink, improve, and create a whole new look for AFM that will reshape how Austin digests healthy lifestyle content? Why, yes, I thought you’d never ask!
New Sections FUEL Try new healthy recipes and read articles from our noted food writers, who include registered nutritionists and Olympic athletes.
AFM’S BIG REVEAL Margins
Don’t you just hate it when your thumb covers page content? No worries—we’ve tweaked the margins for your reading pleasure.
Authors Ever wanted to know more about AFM’s authors? See the new Contributors page to learn more about our writers. To find our regularly appearing columnists, visit austinfitmagazine.com for expanded bios and contact information. Submissions The Contributors page is also where you'll find calls for submissions as well as information about contests.
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Read inspiring profiles, investigate all aspects of family life, and get tips on how to implement a healthy lifestyle.
What’s White-hot on the Web Make it a point each month to check out WWW for exclusive AFM digital content, giveaways, social media information, and unique videos. The Pulse This page takes a light-hearted look at recent events and current trends in the fitness realm that help keep Austin healthy… and weird.
Find head-to-toe-coverage, including our Fit Finds section, full of apparel, appearance tips, and everything you need to put forth a vibrant, fit look.
FEEL Learn about health and wellness (both physical and mental), including injury prevention and recovery information, from a variety of medical professionals.
TRAIN Get workout tips for triathlon, swimming, biking, and running—and many other sports!—as well as find overall fitness and training plans.
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LETTERS TO THE EDITOR
Allergies in Austin
've lived in Austin for two years now breathing due to allergies. I read this article written by your maga-
Ways-to-Alleviate-Austin-Allergies.html), which was helpful. I recently bought a
ference it made. Please add this to your article. I wish someone would have told
made a big difference in the quality of sleep I get. I feel much more energized in the morning. I cannot believe the dif-
Comments on the December Issue Charity Spike reader
Stacy Berg's pictures were awesome in this issue. Rolan A. Alexander What a great list! Sanieh Morgan Great idea on the gift guide; can't wait to pick one up! Brittney Couch
Pure Austin Quarry Lake beats Pure Austin Downtown: Rematch?
AFM reader at the track
AFM wants to hear from you! Letters should be addressed to Letters to the Editor, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is firstname.lastname@example.org. All letters should include the writerâ€™s name, address (email included), and daytime phone number. We are unable to acknowledge or return unpublished letters. Letters may be edited for length and clarity.
18 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
AUSTIN 5K/10K And 1 Mile Kids Race
January 26, 2013 Register Now At BiggestLoser.com/RunWalk
Contributors Thank you to AfM’s contributors who make this magazine a worthy #KEEPAUSTINFIT
ARI BROWN, M.D.
J. JODY KELLY
Tim Zeddies, Ph.D., has a private practice in clinical and sports psychology at Central Austin Psychology Group. He has been the consulting psychologist for the University of Texas football program for the last eight years. In June of 2012, Zeddies won the 40-49 male division of the AFM FITTEST presented by Nexersys as well as the 2012 Austin’s Fittest Doctor competition, a division of the Fit Company Challenges.
Liana Mauro, owner of Mauro Pilates, is a STOTT PILATES
Lauri Talbott is an endurance sports enthusiast who has participated in the longer races here in Texas as well as the Colorado River 100 (100-mile paddling race), the Tejas 500 time trial (500 miles in 48 hours), and the ever-popular Urban Assault Ride. Aside from training and racing, Talbott is also a mother to a relentless two-year-old daughter, an MBA graduate student at St. Edward’s University, and works full-time in Program Management at Hewlett Packard (HP).
Ari Brown, M.D., is a nationally known pediatrician located in Austin and the author of expecting 411, baby 411, and toddler 411. Dr. Brown will be opening her new practice, 411 Pediatrics, in the summer of 2013.
J. Jody Kelly, owner of Strengthmobile, is an ACE-
centralaustinpsychology. com Page 67
who specializes in Pilates for children, weight loss/toning, injuries, and athletic performance. Voted “Best Pilates in Austin” in 2011 by readers of Austin fit Magazine, Mauro does Pilates and loves to incorporate cardio and strengthening exercises. mauropilates.com Facebook: mauropilates Twitter: @MauroPilates Page 60
baby411.com Facebook: expecting411 Twitter: @baby411 New Practice: 411pediatrics.com Page 36
Twitter: @teamphatfree Facebook: teamphatfree Page 32
Call for Editorial Submissions: Fittest Dogs Is your dog dragging you out, eager to exercise? Are you impressed by Fido’s fit physique? Does your dog have a special skill set? If you answered yes, send us a submission for AFM’s Fittest Dog competition. Send in your email entry by January 7, 2013, with the following info: Your dog’s name, age, and breed, A few photos of your dog in action, Your name and contact information (please include phone contact as well as email), and A short write-up (250 words or less) that explains how your dog exemplifies fitness.
Send your entry to email@example.com before the end of business on January 7, 2013; those selected will be featured in the March 2013 issue.
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in the homes of the elderly or disabled. She races triathlons, lifts weights, and takes Pilates mat classes. strengthmobile.com Facebook: JodyKelly Page 40
Write for AFM Here’s how. Letters should include the writer’s name, address (email included), and daytime phone number as well as a short description (250 word max) of the article premise. Send to Story Ideas, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is firstname.lastname@example.org . Response time may vary greatly due to publishing dates. Detailed submission guidelines will be provided by AFM as appropriate.
Submit FitFocus Photos Here’s how. Photos must be original artwork submitted in 300 dpi. Include credited photographer’s name, title of photo, and location in an email with the photo attachment. Email photos to email@example.com . Images published in Austin Fit Magazine become the property of AFM.
New ZFBr. /FXDBr. New oQQorUVOJUZ.
t 1SFNJFSQSFPXOFEWFIJDMFT t -PDBMMZPXOFEBOEPQFSBUFE t $PNQMFUFPOMJOFJOWFOUPSZ
APPLESI.com t10907 RR 620 North (Between 2222 & 183)
t 8BSSBOUZPOBMMWFIJDMFT t /PIBTTMFQSJDJOH t 'SFFDBSXBTIFTGPSMJGF PO4BUVSEBZT
WHAT’S WHITE-HOT ON THE WEB
AFM FITTEST Registration is OPEN for the 2013 AFM FITTEST! This year promises to be bigger and better than last year’s wildly successful inaugural event. New in 2013 includes the Top 10 Fittest and Best in Test plus the Most Improved award (based on last year’s score), Rookie of the Year (for first-time FITTESTers), and more age group recognition (five-year increments).
Sign up at www.afmfittest.com/register
AFM Newsletter Do you get the AFM weekly newsletter? Sign up and get information about upcoming events. www.austinfitmagazine.com/subscribe
@AUSTINFIT @TriciaMinnick via Web Hey @AustinFit I think my dog, Texan, is Austin's #FITTESTDOG Check out those muscles! pic.twitter.com/BmRwVOB8 Most Popular AFM Tweet: 10-year-old @raleighhager Rules Wake Surfing World http://ow.ly/g0C9a #wakesurf
/AUSTINFITMAGAZINE Most Popular AFM post: Let the Trail of Lights 5K begin! http://ow.ly/gaE9R Fit Finds giveaway: Go to AFM's Facebook page January 15 to find out how you can score some of the fabulous Fit Finds featured in this issue–for free! 24 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
Kenyan Training Camp
Two AFM readers, Teresa Valdez and Michael Cates, share their inspiring transformation stories. You’ll want to see how they changed their lives in these Web exclusive stories! JANUARY 1 Look for special workout videos by Muscle Movement of the Month's Diane Vives as well as cooking instruction from Recipe's Anne Wilfong. Go to youtube. com/austinfitmagazine. Lauri Talbott provides tips and insider info on how to tackle your first adventure race.
Muscle Movement Video
JANUARY 8 Elite runner Lennie Waite learns what it’s like to train with the Kenyans and describes life at an African running camp. JANUARY 15 Try out Olympian and healthy foodie Garrett Weber-Gale’s nutritious and tasty recipe for premium workout fuel. JANUARY 29 How did AFM contributor Jody Kelly do on her 75-mile ride to raise money for the Prostate Cancer Foundation? Look for an update on the AFM FitBlog.
PHOTO BY BRIAN FI TZ S IMMON S
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26 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
Send your active lifestyle photos to FitFocus@AustinFitMagazine.com for a chance to be published. Guidelines are provided at http://ow.ly/elqdf
Warm up on a cold January day with a bowl of hot and delicious chicken tortilla soup
CHICKEN TORTILLA SOUP
DID YOU KNOW? What we commonly refer to as cilantro is actually the leaves of the coriander plant.
BY ANNE WILFONG, R.D., L.D. & ALEXA SPARKMAN, M.A., R.D., L.D.
What You need
Calories 220 Fat 9 g Protein 18 g Carbohydrate 17 g Fiber 5 g Sodium 290 mg
Tortilla Strips: 4 corn tortillas 1 teaspoon canola oil 1/4 teaspoon salt Soup: 1 teaspoon canola oil 1 – 2 teaspoons ground cumin 1 – 2 teaspoons chili powder 1 – 2 jalapenos, seeds removed and thinly sliced 1 small onion, diced 1/2 cup corn
how to Make it 5 cups low-sodium chicken broth 7.5 oz. can diced tomatoes 2 cups roasted chicken, chopped Juice of 1 lime 1/4 cup cilantro, chopped 1 avocado, cubed
Tortilla Strips: 1. Preheat oven to 350 degrees. 2. Brush tortilla strips with oil and sprinkle with salt. Cut into thin strips. 3. Place strips on baking sheet and bake for approximately 10 minutes until crispy; set aside. Soup: 1. In a stockpot, heat the oil over medium high heat. Add the ground cumin and chili powder and sauté for approximately 30 seconds. Add the jalapeno and sauté for another 30 seconds. 2. Add the diced onion to the pot and sauté until onion is soft, approximately 5 minutes. Add the corn and sauté for another 2-3 minutes. 3. Add the chicken broth, diced tomatoes, and roasted chicken and bring to boil; reduce to a simmer for approximately 30 minutes. 4. Right before serving, add the lime juice to the soup. 5. Ladle soup into bowls and top with cilantro, avocado, and tortilla strips. Makes approximately: 6 servings Serving Size: approximately 1 ½ cups
Registered and licensed dietitians Alexa Sparkman and Anne Wilfong can provide reliable, objective nutrition information, separate facts from fads, and translate the latest scientific findings into easy-to-understand nutrition information. For more information about their nutrition counseling practice, contact Alexa or Anne at 512.257.0898 or SparkmanNutrition.com
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PHOTO BY BRIAN FITZ S IMMON S
This recipe is brought to you by Whole Foods Market.
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New Year’s diet resolutions are ubiquitous this time of year; how many have you already planned? Instead of “diet,” I like to use the term “behavior change” since resolving to lose weight, exercise more, or eat more vegetables really involves changing your current behaviors. Let’s use weight loss as an example.
FIVE WAYS TO MAKE A CHANGE—AND MAKE IT STICK BY ANNE WILFONG, R.D., L.D.
BEHAVIOR CHANGE Be as specific as possible as to what you want to change. First, specify the initial amount of weight you might like to lose. Committing to initially losing ten percent of your current weight sounds a lot more realistic than saying you want to lose 50 pounds. Checking in with your hunger and fullness at each meal and snack, honoring that feeling instead of eating everything on your plate just because it’s there, is honing in on a specific behavior. Next, specify a time frame for your behavior change,
being as sensible as possible. Losing 50 pounds in two months is NOT realistic, even though reality TV would like you to believe otherwise. Using that hunger and fullness scale for two months at each meal and snack to reduce the amount of times you underand overeat is likely to result in a more healthy relationship with food and, possibly, weight loss. Resolution Example: I will check in with my hunger and fullness at each meal and snack for two months.
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SMALL STEPS Behavior change is achievable when it is broken down into small steps. Most people want to start eating a healthy diet and see the results within the next few days or they are immediately discouraged. Try not to fall into this trap, as it will just leave you feeling down. Instead, list the small steps you need to take in order to achieve your behavior change. Resolution Examples: I will make a menu and grocery list for the week. I will eat my
meals sitting down at a table (rather than in the car or at my desk or standing at the counter). I will start eating on small plates instead of large dinner plates. I will check in with my hunger and fullness at each meal.
PERSONAL BENEFITS What personal benefits do you expect to see from this behavior change? Take a step back and list these benefits. I encourage you to write them down, as you can refer to them when you hit barriers to your goal/ change. Try to list as many benefits as you can think of and donâ€™t discount anything you think is important. Remember: This is your goal, and it has to be personally important in order for you to be successful. Resolution Examples: Losing weight may help reduce my blood sugar. Losing weight may help me sleep better. Losing weight may allow me to be more active with my family.
There are always barriers, and you will inevitably hit them. Think of barriers as a learning experience and, instead of feeling like you failed when you encounter them, gather as much information as possible to determine what is and is not working. If you have tried to change the same behavior in the past (or even a similar behavior), look at what got in the way of making a permanent change. Make a list of things you know are going to trip you up; be as honest as possible. It is equally important to make a list of what you can do to overcome the barriers you expect. By doing so, you are giving yourself a better chance of getting back on your feet when you are tripped up and will possibly be more successful. Resolution Barrier: The minute I walk in the door, I always go to the refrigerator and start eating mindlessly. Resolution Solutions: When I walk in the door, I will get myself a cold/hot drink and wait five minutes before I will check in with my hunger to determine whether or not I need a snack.
Who is supporting your behavior change and who believes in you? I think it is important to have a support partner when you are making behavior changes. It may be a loved one, family member, friend, therapist, or dietitian. Let this person know what you are trying to achieve and, if you are comfortable, describe your barriers and how you are planning to overcome them.
Behavior change takes time, practice, and patience, so keep at it, adjusting as necessary, and continue finding what works best for you. AFM
J A N 2 0 1 3 AUSTINFITMAGAZINE.COM 3 1
EVERYONE NEEDS PREMIUM FUEL
WHAT MY NUTRITIONIST TOLD ME Cut the salt. The excess sodium in my body was making me retain too much liquid volume in my system, causing my organs to work harder. This caused my blood pressure to rise even further.
How an Olympic swimmer
alancing the demands of modern life can frankly be a pain in the butt. Many of us are pulled every which way. It can feel like there’s always something else to do, something that we want to do, don’t want to do, or need to do. As a professional swimmer, food enthusiast, and entrepreneur, my life seems like a constant race. What makes it even harder is that I can’t use poor nutrition as an answer. In everything I do, I strive to be the best. I always try to achieve optimum performance, which requires premium fuel. Some of you might say, “I’m not a professional athlete. I don’t need premium fuel.” Indeed, you may not be a professional athlete; maybe you’re a doctor, writer, teacher, trainer, mom, dad, astronaut, or office clerk. The truth is it doesn’t matter what you do; we all want to be proficient and perform at a high level and, if you’re not putting in the right nutrients, you’re not going to be your best. Don’t kid yourself into thinking you’re too good for better nutrition and that you can perform at your peak by eating whatever you want. You can’t. As a member of the U.S.A. Swimming National Team for eight years and a two-time Olympic gold medalist, as well as an American
Eat more often.
BY GARRETT WEBER-GALE
and World record holder, I have been around many of the world’s best athletes. I’ve never met an athlete who wouldn’t admit that refining nutrition took his or her performance to an even higher level. And if, perhaps, you are able to fake it for a while (which some can do) poor nutrition will eventually catch up to you. So how do we take a step to the next level through only the food we eat? Well, you’re in luck, because I’m going to outline some simple concepts that can help you take nutrition to the next level. The best part is, it’s not even hard to do! Now don’t get the wrong impression. I’m not some crazy health nut who only eats the most pure of things, 24/7. I became interested in diet through an unusual circumstance that forced me to take control of what I ate in order to continue pursuing my childhood dream. During my junior year at the University of Texas (fall, 2005), I was diagnosed with dangerously high blood pressure. I was swimming for the Texas collegiate team and had been told on several occasions that my blood pressure was so high (210/113) that I was not permitted to go work out. This all came as a huge shock; I was 19 and thought I was an invincible young athlete. How could this be? Just a year earlier, I missed
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making the 2004 U.S. Olympic Team in the 100 freestyle by one place. I was devastated and promised myself I’d never feel that sort of disappointment again. As I sat there in the fall of 2005, I soon came to the conclusion that my swimming career could come to an abrupt end, crushing my hopes and dreams of experiencing the magic of the Olympics, if I didn’t make some changes. My game face turned on. I had to figure out what to do. Being scrutinized by three different drug-testing organizations meant that I didn’t want to take medication unless I absolutely had to. The doctors suggested I refine my diet. I was off! At that point in my life, I thought food, cooking, and nutrition were all mysteries. I had no idea how to cook anything but some instant macaroni or scramble a few eggs. My first step was to see a nutritionist and assess my specific needs. At this point in my journey, I realized what is perhaps the most important life lesson in regard to healthy eating: It’s all about the little things. I don’t care who tries to convince you otherwise—having a healthy diet is about doing a lot of little things right, which all add up to making a big difference in how we feel. What I began to notice is that
My nutritionist impressed upon me that, especially as an athlete, I needed to be fueling my body at least five to six times per day with a constant stream of wholesome, nourishing foods. Plus, he said, this would help to keep my metabolism up.
Carry a water bottle. Most people go through their days dehydrated. Proper hydration helps get rid of lactic acid and other toxins.
Cut the junk food. The nutritionist suggested completely cutting junk food out of my diet for a month and then assessing how I felt. I’d never been a big junk food eater to begin with, but he wanted to see how this would immediately affect my blood pressure as well. Within a couple of days, I already felt better. If a month is too long for you to start with, try a week, or even two.
making small changes didn’t seem daunting. Not only was changing from enriched white flour pasta to whole wheat pasta not a difficult concept to grasp but, after doing it, my brain said, “Why didn’t I do this long ago?” I was blown away by how simple it was. It’s the New Year and now is the perfect opportunity for you to revamp and refocus. Get all you can out of your mind and body. Better nutrition is the first step to improving your game! AFM
MAKING NEW ROUTINES
Helping little ones navigate big changes BY CARSON HOOKS
’ve come to the wellthought-out conclusion that toddlers (well, ours anyway) love routine. Kids like to eat at just about the same times each day. And they like to be fed the same lineup of foods in the same (or at least a very similar) dish. They like to sleep in their familiar beds in their familiar spots. They like to go to the same parks to play the same games with the same toys they’ve played with each and every day before. A novel toy or activity or food (read: “treat”) is gleefully received. But if you try adding too much newness at once, it can really upset their little worlds. Toddlers don’t thrive on uncertainty. Too much of the unfamiliar can bring out the whiner and cling-on in even the best kiddo. We know this all too well most recently in the case of our kiddos. We not too long ago threw a major monkey wrench into our lives and the lives of our little ones. Just when we thought we had our day-to-day routine packed to the gills, we decided it was time for a move. As stressful as a move can be, we self-professing adults do our best to cram all the move-related details and logistics into the mix right along with everything else. In the role of parent/adult, we know that, for a while, things will be even wilder than usual, but (God willing) things will calm down in the nottoo-distant future. Toddlers, not so much. They just know things are different. They don’t know how long things will be different or if things will ever not be different. Different
house, different neighborhood, different pre-school, different friends. In the midst of the upheaval, our kiddos have clung to the comfort of the little things that haven’t changed—for Davis, 4, and Hudson, 2, the same Richard Scarry stories, “Cars” (the movie) vehicles strewn across the floor, and the silky trim of their respective “Blankies” (their favorite lovies) in those dark and quiet bedtime hours; for Ella Marie, 1, the familiar faces and voices of her parents and brothers, and, of course, the oral fixation embodied in her left thumb. There is a positive flipside to not having any true perspective as to degree of upheaval while also possessing an innate longing for routine and familiarity. Toddlers adapt very well. They know not the duration or extent of transition. And so they go with it as best they can, making the best of their present situation, adjusting and exhibiting quite remarkable resiliency. Much to our relief and delight, we have seen our brood cope and adapt, looking for new patterns and consistencies. Ours may be a transition, but theirs is a more complete transformation. What was initially “different” has become “new”–new house, new
Too much of the unfamiliar can bring out the whiner and cling-on in even the best kiddo.
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neighborhood, new parks and playgrounds, new pre-school, new friends. And the new is already morphing into the routine once again. AFM
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HOW TO TAKE ON THE SCALE IN A HEALTHY WAY Discussing weight with your child’s pediatrician
BY ARI BROWN, M.D., F.A.A.P.
Sparks flew over one of Vogue magazine’s 2012 pieces in which DaraLynn Weiss discussed putting her 7-year-old daughter, Bea, on a strict diet. Weiss’s pediatrician had informed her that her child was clinically obese and Weiss imposed a strict diet over a year, the techniques of which were intensely debated by those who read the article. Austin Fit Magazine asked nationally recognized pediatrician Dr. Ari Brown some questions regarding the sometimes difficult subject of children and weight. Here’s what she had to say: 36 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
Dr. Brown recommends these online resources for parents: www.CDC.gov www.choosemyplate.gov
Q &A AFM: When should a parent become worried about a child’s weight? Dr. Brown: Parents should look at two things: a) The BMI: BMI stands for the body mass index, a measure of a person’s weight compared to his height. While it certainly isn’t perfect, a BMI over the 85th percentile is concerning for a child being overweight. b) Growth: A child’s growth curves over time. It can be a red flag if a child’s weight percentile is creeping upwards or crossing beyond what is expected weight gain over a period of time.
What kinds of questions should parents ask their pediatricians regarding weight concerns? Dr. Brown: Parents can track their children’s growth at home by downloading free growth charts here: www.cdc.gov/growthcharts/ cdc_charts.htm. But growth and healthy nutrition are important topics your child’s doctor should discuss at well child visits or at other visits when concerns arise. Specifically, ask how much fat intake is appropriate for your child’s age (infants and toddlers need more than older kids). Ask what a typical serving size should be for your child’s age. And, finally, ask for any insider advice on how to get your kid to eat vegetables and anything green! What kind of guidance should a parent expect from a pediatrician regarding weight loss for children? Dr. Brown: By looking at growth charts together, your pediatrician can offer goals for healthy and appropriate weight loss. Since children who have not gone through puberty yet are still growing, sometimes the right goal for a child is to not gain any weight over a period of time as opposed to losing weight. This is why is it important to involve your child’s doctor in decisions regarding a dieting strategy. Describe your thoughts on “dieting” for children. Dr. Brown: I avoid using the word “dieting” for kids. I prefer to say that kids need to learn how to adopt a healthy lifestyle, and part of that is eating a healthy diet. There are some very simple ways to reduce unnecessary calories, which, over time, can make a big impact
on a child’s nutrition. Just going from one percent to skim milk, cutting out cola, chips, candy, and cookies in the pantry (I call them, “the 4 Cs”) might be all a parent needs to do! Are babies ever “fat”? Dr. Brown: We do not track the BMI (body mass index) in kids under age 2, but we do follow their weight curves closely. For toddlers ages 1-2 whose weight is significantly greater than their height, the advice from the American Association of Pediatricians is to offer two percent milk instead of whole milk. So, yes, some babies can be overweight. Is it more important to focus on exercise or nutrition when a child is overweight? Dr. Brown: Both are extremely important to maintaining a healthy lifestyle— and a focus you want your child to keep once he leaves your roof. How do you talk about weight with a child without creating a negative focus on body image? Dr. Brown: I focus on creating and maintaining a healthy lifestyle. I explain to my patients that it is my job to inform them on how to be healthy and that I am most concerned about what is going on inside their bodies—I want to teach them how to take care of themselves. So, it is totally not about what things look like on the outside but that our hearts, and joints, and other body parts need to be cared for so we can keep feeling good and lead long lives. When do children start to develop a sense of body image? (For example: I grew up in the 60s and 70s, and I don’t remem-
ber ever thinking about whether I was “fat” or “skinny” until I was in high school. But my impression is that this is different now.) Dr. Brown: Boy, it starts earlier with each generation. Cue “Toddlers and Tiaras.” Let’s just say it is critical to help your child develop good self-esteem and that comes from what is going on in their hearts and minds. We were all created differently on the outside and that is what makes us unique and special. Do you have comments on the First Lady’s “Let’s Move!” initiative? Dr. Brown: Well, I certainly support any effort to raise awareness on healthy living. But at the end of the day, the government is not going to the grocery store, cooking meals for our kids, or telling our kids to go play outside and get off the couch. That is our job, our responsibility, and one we parents should all take very seriously. When is it appropriate for children to have more control over their diet? (For example: an 8-year-old announces she wants to become vegan; a 10-year-old wants to go on a strict diet to lose weight; how does a parent handle these kinds of requests, and when does a parent override a child’s diet demand?) Dr. Brown: Sure, if a child wants to take an active role in shopping, gardening, or meal preparation, say yes!!! But set guidelines for what is acceptable. Extreme weight loss diets are not acceptable and if your child is that focused on her eating habits, it is time to consult her doctor. AFM
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Where the FIT live
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TAKING ON ADVENTURE TO BECOME PHAT FREE A group of friends challenges themselves and finds fitness BY LAURI TALBOTT
eam Phat Free was conceived
over cheese fries and beer at the old Filling Station in January, 2004. My best friend, Joshua Crixell, and I were not your typical athletes. We were more like wannabes who had tried a few mountain bike races here and there. Overweight, we led busy (and sometimes bordering on bacchanalian) lives. When we weren’t working full-time, we were in class trying to chip away at our college degrees. Joshua and I were just a couple of young adults trying to cram for exams, make a living, and insert some sort of fun into our everyday lives. Following a frigid winter, mountain biking season loomed right around the corner. I had all but thrown myself on the ground kicking and screaming over the thought of participating in one more mountain bike race so when the time came to sign up, my answer was “no.” Joshua had other plans for us. From his proverbial back pocket, he pulled out the idea of the two of us competing in
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Joshua Crixell and Sheila Torres-Blank reading a navigating tool during a Too Cool adventure race.
a multi-sport race he’d read about (the Balance Bar Adventure Sprint) to be held at Muleshoe Bend in Spicewood, TX. Though exact distances were kept secret, dling, mountain biking, and a multitude of “special tests” that would challenge teams both physically and mentally. This
the chubby side. To add a clever twist, we changed the spelling to “phat” because, at the time, “phat” was slang for cool; again, lightheartedly mocking ourselves, we thought, “We’re not phat, we’re phat free!” We weren’t really expecting the name to last past this one race. The next day, Joshua and I started gathering as much information as we could about the race: What are “special tests?” Do we need a boat for the paddling section? Is there free beer at the
I do know that “Phat Free” morphed out of “Fat Free.” The name was intended in the spirit of self-mockery, as we were on
done triathlons for advice on how to train for multi-sport events. We reached out to bike forums and websites and even contacted the Balance Bar race directors online. We discovered that the race was
call an adventure race. I was “in,” 100 percent. We had less
name. I cannot recall all of the highly-
We had less than five months to prepare, so we tackled the most important thing first: a team name.
designed to be around four hours long, two hours. We would be riding the Muleshoe trail, which we knew to be roughly Sevylors, would be provided. No beer, though, unless we brought our own. Armed with this information, we devised a training plan that seemed, to us, ingenious. Since we knew the route at Muleshoe was about seven miles, we estimated we would most likely be running some part of the trail; to be safe, we needed to train up to running at least seven like the one that was to be provided at we could learn to effectively paddle it, we would have no problem with the Sevy. We heeded advice from our triathlete friend, Charlotte Morris, who introduced us to the concept of brick training (practicing two or more disciplines back-to-back in order to help the body adjust to transitions, such as from running to riding) and so forth. We started off slowly. I remember going out to Walnut Creek Park and running for twenty minutes and being exhausted. We paddled the mare up and down Lady Bird Lake, spending most of our time trying to make the boat go straight rather than in circles. We rode our mountain bikes for an hour, threw them in the back of the truck, and took off for Lauri Talbott and Joshua Crixell: First place, a short run. As a 2-person category Too result, we were Cool Racingâ€™s "Spread Your Wings" adventure losing weight, berace May, 2012
coming stronger, and devloping a sense of commitment that further energized us to throw all of ourselves into this race. we attended the pre-race meeting. We learned that the race would start off with a 7-mile trail run followed by a 1.5-mile paddle and nearly 12 miles of mountain biking, all of which would be peppered throughout with special tests. The only special test we were allowed to see was a 15-by-15-foot wall that we as a team Team Phat Free not only survived the race, we placed 17th out of 34! I know that some people never moved forward with adventure racing after that day; it just wasnâ€™t their thing. Joshua and I, however, never looked back. We immediately researched all of the adventure races 12-hour race east of Dallas, had winning us 16 hours, but that didnâ€™t stop us. We built upon the lessons learned and kept lenging events, recognizing our love for not just adventure racing but endurance sports in general in the process. Having become more serious, we had some custom jerseys designed. They were nothing fancy, just our team name and a logo we drew up. Across the sleeves and down the sides of the jersey was our slogan (which we jokingly stole from a DJ Jazzy Jeff and Fresh Prince song), â€œRough like sandpaper, hard like algebra.â€? Joshua and I liked the logo so much we had it tattooed on our arms. I reached out to Pure Austin Fitness for support, and they offered to sponsor us with a gym membership, which was extremely helpful due to the large amount of expense entailed in adventure racing. We went on to compete in a variety of events, such as cycling time trials of up to 1200K, a 72-hour adventure race, several 24-hour races, endurance trail runs, and yes, even mountain bike races. Along the way, weâ€™ve added team members who share our passion. Quite different from
also won many of them. We still drink beer, though not as much, and weâ€™ve anymore, weâ€™ll always be â€œphat free.â€?
Lauri Talbott riding out at Reveille Peak Ranch
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FIT AFTER 40 PROFILE
IRONMAN, COACH, ROLE MODEL Jennifer Reinhart is the ultimate comeback kid BY J. JODY KELLY
thlete Jennifer Reinhart
noted, “On race day, it’s all mental.” The training, the gear, the clothing, the nutrition plan, the hydration plan, the race strategy, the back-up plans, and all of the other preparations are complete. When the race starts, it’s just you and your mind-over-matter attitude. Jennifer reinhart Reinhart, 53, knows a thing or two about mental strength. She has made a number of comebacks after injuries, but none as major as the one that she has dealt with for the past four and a half years. In 2007, a mountain bike crash injured her left ankle. When 12 weeks of rigorous physical therapy didn’t provide enough improvement, she went for surgery. During the procedure, the anesthesiologist administered a nerve block about four inches above the back of her knee. The needle wasn’t supposed to hit the sciatic nerve, but it did. This mistake caused the loss of the tibial and the common peroneal branches of the nerve. She could feel nothing but pain in her lower left leg. This condition led to atrophy of the calf muscle, loss of all function of her foot including the inability to perform Imagine trying to run when your calf lacks muscle strength, screams in pain. And yet, Reinhart returned to swimming, cycling, and even running as soon as she could. She used appropriate pain medication and, for a while, a Bioness device to stimulate the nerves and muscles that raise the front of the foot so she wouldn’t trip over every little twig. Later a neurologist removed three centimeters of scar tissue from the site of the nerve block. She has been clawing her way back with Ironman resolve ever since. Today, she still has little control over her left foot. She must consciously focus on lifting her toes and placing her foot properly while running. The only occasions when she can run more or less freely are the rare times when someone running ahead of her has just the right pace and cadence for her to match stride for stride. Even so, she always wears a compression sock and
40 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
uses a neutral running shoe with a stiff orthotic in the left one to help control foot drop. She also does a great deal of physical therapy. As for the pain, medication helps manage it. The main feeling now resembles a constant “burning or tingling.” Since skeletal muscles must receive an electrical impulse before they can move, she recently had an electromyogram (EMG) test to measure electrical connectivity. She has recovered “about 60 percent of the calf and 40 percent of the foot.” Such serious problems might have caused anyone else to give damaging surgery was the Capital of Texas Olympic Triathlon in May 2009, but then she sat out the rest of the 2009 season due to stress fractures in her lower left leg. She came roaring back in 2010, completing a dozen triathlons, the last accomplishing the Ironman distance again. In November 2010, she raced Ironman at the Ford Ironman World Championship in Kona, Hawaii. In 11 months time, Reinhart completed three Ironman-distance races. Sandwiched between IM Florida and Kona, she completed at Ironman Austria only eight weeks after a bicycle crash broke her right clavicle. Racing with a metal plate stabilizing her shoulder was nothing after what she had already been through. After the Florida race, while standing in line to register for Kona, she said, “I guess I’d better call my husband.” The call couldn’t have shocked him. He has always been supportive and Reinhart has always been an athlete. She started swimming at the age of four when her four older brothers used to toss her in the water and shout for her to swim across the pool. She swam competitively at Purdue University and joined various masters groups after college. There have hardly been two weeks in a row that she hasn’t been in the water, even when her three children were babies. After Purdue, where only ten percent of the engineering students were women, her work as a chemical engineer took her to Wilmington, NC, where she lived from 1981 to 1988. The triathlon community there hooked her on the sport. When she moved to Texas in 1988, she continued racing, taking time out from 1992 to 1996 to have a son and two daughters. When it became
in 1993. Busy with her small children, she was able to return to racing in 1997 for the Danskin Women’s Triathlon. The training had never stopped. After a half Ironman-distance race in
11:35:43. To date, she has completed 11 Ironman races, including four in Kona. Her most recent was Ironman Canada this past August in a time of 11:39:30–nine years later but only three minutes and 13 seconds slower. The longest she has ever taken to complete an Ironman is
Don’t ever think something is impossible. Work at it in small chunks.
12:09:29 in Austria in 2010. For that event, Reinhart was riding an unfamiliar bicycle; she’d had to rent a bicycle at the last minute because the airline misplaced hers. If these statistics aren’t impressive enough, take a look at two former professional triathletes in Reinhart’s age group (50-54). Thirty years ago, Kathleen McCartney passed a staggering Julie Moss to win the women’s world championship in Kona, while Moss giraffe-walked, crawled, ond. The two women, inextricably linked in Ironman history, became friends and decided to train together for the thirtieth anniversary of their 1982 race. This past
in 12:04:56. As a coach, Reinhart has a long resume as well. As early as high school, she began coaching younger kids in swimming. After moving to Austin, she coached with Texas Iron from 2003 to 2007. She has been the distance coach for Tri Zones Training since 2008, where she trains men and women of all ages, from their twenties to their seventies. Everyone in her Peak Performance group has either already done at least a half Ironman-distance triathlon
or is training for one. Many have completed a full Ironman. In all, Reinhart has taken over 25 athletes to the successful conclusion of an Ironman-distance race consisting of a 2.4-mile swim, a 112-mile bike, and a 26.2-mile run. As a role model, Coach Jen (the name her athletes call her) inspires everyone who knows her story. She embodies the determined, stubborn, goal-driven, positive-thinking, challenge-setting athlete who overcomes all odds. She also wants to set a good example for her children and for the athletes she coaches. She admires weight-challenged athletes who work hard to change their lives. She has seen sedentary people go from the sofa to a super sprint-distance triathlon in 12 weeks. Knowing how hard it is to change and realizing that brain chemistry varies a lot from person to person, she feels empathy for those who struggle with unfortunate life choices. Yet she has seen some amazing changes through Tri Zones. She also recommends ATX100 (sponsored by RunTex) and My Fit Foods for those who are working on getting She says, “Don’t ever think something is impossible. Work at it in small chunks.” As for Reinhart’s own goals, she has just following her surgeon’s advice to get the metal plate in her clavicle removed. Now
the Hermann Memorial Ironman 70.3 in Galveston on April 7 or the Texas Tri Series 70.3 Corpus Christi on April 21. She might race both. These half Ironman distances will be a good tune-up for the long course age group world championship in Belcort, France, June 1-3. She had qualiblock damage forced her to cancel. After qualifying again, she will represent the United States as a member of Team USA. She is also a member of Team USA for the Olympic Distance World Championships in London, England, in September, 2013. Longer term, Reinhart wants to race in Kona again when she moves into the 55-59 age group. She plans to stay active as long as possible and to keep on helping people develop into long course and Ironman triathletes. Along the way, she will continue overcoming hardships and inspiring others. She says, “Triathlon AFM
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Heartbeat of Austin's Fitness Scene
Fit Fib Poll TOP 10 USES FOR 3M ELECTRICAL TAPE
23% — Recently tried to give Matthew McConaughey a sandwich 15% — Think Thong Guy has an excellent workout regimen 38% — Feel they could bring value to the Longhorn’s 2012 coaching staff 7% —Unaware that the world ended on December 21 19% — Always wear technical fabrics to work
1. Wrapping nutrition bars onto handlebars for quick access during a triathlon 2. Creating decorative borders on lampshades and candles (doesn’t burn when overheated) 3. Marking actors’ positions on stage as well as prop locations 4. Replacing lost colors on a Rubik’s Cube 5. Identifying moving boxes (use different colors for different rooms) 6. Taping fingers to prevent blisters when drumming 7. Holding shin guards in place 8. Pinning back ears to avoid getting them pulled in a rugby match 9. Decorating drumsticks in marching band shows 10. And—oh, yeah—insulating and color coding electrical wires
neW YeAr's resolution helper Book Bit
From Eat and Run: My Unlikely Journey to Ultramarathon Greatness by Scott Jurek and Steve Friedman “Moments of questioning come to us all. It is human nature to ask why we put ourselves in certain situations and why life places hurdles in our path. Only the most saintly and delusional among us welcomes all pain as challenge, perceives all loss as harsh blessings….”
42 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
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This year’s “Best of Health and Fitness” list is a clear reflection of the thriving fitness scene in Austin. Our readers voted in a variety of categories to give voice to some of their favorite stores, people, gyms, eateries—all the components of a fit lifestyle. Each account could vote only once, so multiple votes by the same person were discarded. For categories in which more than three winners are listed, we decided to take an extra step to provide additional information in races that were too close to call. Is one of your favorites missing from our list? Make sure to get involved next year to show your local support. by Madie Leon 44 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
Best National Gym Life Time Fitness 24% For the third year in a row, Life Time fitness takes the top spot for national gyms. This year, Life Time partnered with the Commitment Day national movement to host the Commitment Day 5K on January 1, 2013. This national chain is getting involved personally within the community. Lifetimefitness.com Gold’s Gym 22% Taking a step up from last year’s results, Gold’s Gym pulls in as a close second. The national chain boasts 45 years of fitness experience along with 700 locations across the globe. In Austin-area Gold’s Gyms, look for kids’ clubs and a diverse amount of group classes, such as Zumba and RPM training. Goldsgym.com 24 Hour Fitness 11% Taking a slight drop from last year’s votes is 24 Hour Fitness, a dream for young Austin entrepreneurs whose schedules dictate their workout times. The prices at 24 Hour are slightly lower than other competitors but there are not quite as many franchises in the area. 24hourfitness.com
Best Local Gym
In a tight race for local fame, our second place winners were separated by a margin of only three votes. Pure Austin 19% For a second consecutive year, Austin’s “indoor gym for outdoor people” takes the prize for local gyms. Check out an unusual gym benefit in the nutrition consultations provided by Pure Austin registered nutritionists at an affordable cost. Pureaustin.com Camp Gladiator 12% The Camp Gladiator Arena pulls into the local gym contest this year. Known for their outdoor group boot camps, Camp Gladiator now offers a group workout spin on the traditional indoor gym. While Camp Gladiator has workouts in places other than Austin, their only facility is the CG Arena, located in Northwest Austin. Campgladiator.com
Castle Hill Fitness 12% Located in trendy downtown Austin, the term “gym” falls short when describing Castle Hill. Also available are facials, massages, and other spa treatments as well as a health food café to supplement your workout. Castlehillfitness.com
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Best Personal Training Studio Castle Hill Fitness 11% Featuring separate cardio rooms as well as an outdoor training studio and a multisport training studio, Castle Hill offers a wide variety of ways to get in shape. Castlehillfitness.com Dane’s Body Shop 8% On a given day, a drive by Dane’s Body Shop usually includes a scene of trainers in the heat or the cold, providing interesting ways to get fit. A newcomer onto the scene in last year’s “Best of,” the local gym keeps in the contest for a second year. Pure Austin Fitness 7% Two locations with the same goal: to get you in shape and support a healthy lifestyle. (Also see Pure Austin in the local gym category.) Pureaustin.com 46 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
Best Personal Trainer
This tight contest was separated by only five votes when the chips finally fell for our first and second place. Michael O’ Hara 6% Previously a manager at a local 24 Hour Fitness, personal trainer Michael O’Hara is now chapter director of a local nonprofit called Team Red White and Blue. The nonprofit works with veterans returning from war and trying to reintegrate into American society. Teamrwb.org Kim Strassmann-Eagle 6% Strassmann-Eagle is a personal trainer with an educational background in biology and a Masters in Eastern Medicine. She is the founder of “Earn That Body,” an eight-week online program designed to address nutritional and fitness needs through personalized planning. Earnthatbody.com
Best Outdoor Boot Camp
Aside from our first place winner, the margin between the other contest winners was so small that percentages were relatively the same, which is why more are featured for this category. CA M P GLADIATOR PHOTOS BY JOSH BAKE R
Camp Gladiator 30% A clear favorite, Camp Gladiator pulls into first place once again. Close to fifty locations in the area offer group workouts designed to challenge, rain or shine. Campgladiator.com Relentless 8% Relentless Training Systems is associated with CrossFit Central, which was founded by the Thiel siblings in 2005. Classes range from Boot Camp Levels One and Two to intense week-long ab training sessions. Relentlessatx.com
RockBody 7% Offering unlimited classes and locations along with no start or end dates, RockBody Boot Camps are a bargain for the fitness they offer. Rockbodyfit.com Full Force Fitness 6% Full Force Fitness located in Cedar Park offers early morning boot camps as well as kickboxing classes in the local community. Fullforcefitness.net Synergy Fitness 6% Offering meal plans for boot camp members, Synergy Fitness promises youâ€™ll lose inches and build muscle or get your money back. Synergyfitnessbootcamp.com
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Woodward CrossFit 8% Holding on to third place again this year, Woodward CrossFit, founded by Matt Woodward, is keeping folks fit in the (787)28! Woodwardcrossfit.com
Best Yoga Studio Best CrossFit Facility CrossFit Central 25% Started in 2005 by Jeremy Thiel and his sister, Carey Kepler, the facilities were one of the first 50 CrossFit affiliates in the world. Thiel moved here with the idea of creating a fit community, which has been built as CrossFit locations expand. A locally owned and operated business, CrossFit remains a family affair, run by Thiel and Kepler and the their three brothers and sisters. Centralathlete.com Fit and Fearless 11% Located in north and south Austin, Fit and Fearless seeks to create camaraderie among their trainees. Compete against personal bests and participate in a family dynamic training style. Choose from more than 70 classes every week. Fitandfearless.com/crossfit 48 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
Black Swan Yoga 25% Committed to making yoginis out of every yoga novice, Black Swan offers donation-based classes ($10-15 suggested donation). Also available are online courses to which you can subscribe for fees as low as $8/month for your favorite trainerâ€™s sessions. Blackswanyoga.com Castle Hill Fitness 12% Featured in two other categories, Castle Hill provides an all around fitness liftestyle. The site features two separate yoga studios. Castlehillfitness.com Yoga Yoga 10% Competition is fierce in the yoga category. With three locations in Austin, and offering classes, events, and teacher training, Yoga Yoga takes third place this year, slipping from second last year. Yogayoga.com
Best Yoga Instructor
ing mat classes. Strengththroughlength.com
Gioconda Parker 7% Parker has 15 years of experience and is registered with the Yoga Alliance. She leads retreats in the Caribbean and other exotic resorts; here, she teaches at Castle Hill Fitness as well as her own classes at Gioconda Yoga. Giocondayoga.com
Pilates Bodies & Barre 5% -tie The Power Pilates host training center is a newcomer to the “Best of” list. Pilatesbodiesaustin.com
Zoe Mantarakis 5% Mantarakis, a vinyasa yoga instructor, currently teaches at Yoga Vida. The ten-year practitioner is known to combine fun party events and live music with classes. Yogavidaaustin.com/ zoe-mantarakis
Vlada Sheber, Ballet Austin 9% Now the Pilates program director for Ballet Austin, Vlada Sheber has had a successful career as a company member in Ballet Austin and has received several honors, including one for designing the Butler Community School’s Pilates studio. Balletaustin.org
Dido Nydick 3% Nydick , certified in several areas of yoga practice teaches at several studios throughout Austin for all levels of yoga, including prenatal and yoga for the elderly. Didonydickyoga.com
Best Pilates Studio The first two listings are actually gyms with Pilates classes, while the rest are specialty Pilates studios.
Castle Hill Fitness 21% Coming in first in this category— up from third last year—Castle Hill, located in downtown Austin, offers a variety of top-notch fitness activities and is AFM readers’ first pick for Pilates. Castlehillfitness.com Ballet Austin 13% In addition to the world-class professional ballet productions, Ballet Austin provides Pilates classes at the Butler Community School in the Ballet Austin building downtown. Balletaustin.org Mauro Pilates 6% Last year’s leader in the category was the first in Austin to offer STOTT PILATES equipment. Mauropilates.com Redbird Pilates & Fitness 5% - tie This East Austin studio offers a variety of Pilates and condition-
Best Pilates Instructor
Stephanie Wright, Castle Hill 7% This Pilates instructor seeks to unite people together in her classes. Castlehill.com/pilates-instructors Liana Mauro, Mauro Pilates 7% Formerly a psychotherapist, Mauro now specializes in custom designed motion for her clients. Mauropilates.com
Best Barre Studio The top three studios from 2011 were once again the top three this year, with just a slightly different lineup.
Best Martial Arts Studio Austin Muay Thai & Jiu Jitsu 23% A clear favorite in this year’s race, Austin Muay Thai once again takes the top spot in the results. The studio offers Muay Thai/Thai boxing and Brazilian Jiu Jitsu. Austinmuaythai.com Fit and Fearless 15% Holding on to second place for another year, Fit and Fearless offers Krav Maga, Gracie Jiu Jitsu, as well as CrossFit Fearless and CrossFit Endurance training. Fitandfearless.com Premier Martial Arts 10% Premier Martial Arts, which combines a variety of techniques with four disciplines, makes its premier appearance on the list this year with a strong third place finish in the voting. Premiermartialarts.com
Best Massage Michelle Hittner, Austin Body Worker 7% The only massage therapist to spend two years singled out for her skills, Hittner is a triathlete, swimmer, and cyclist who understands athletes’ needs. You can also find her backstage at music events like Austin City Limits. Austinbodyworker.com milk + honey 6% This is the first year on the “Best of” list for this award-winning spa. Milkandhoneyspa.com Austin Deep/Massage Envy 5% - tie The all-women staff at Austin Deep doesn’t hold back at getting to the tougher issues with deep tissue massage. Massage Envy, a full service spa, is back a second year on the “Best of” list. Austindeep.com Massageenvy.com
Best Chiropractic Care
The Bar Method 24% Taking a jump from third place last year, The Bar Method takes a jump to first place. Austin.barmethod.com
NextLevel 11% The doctors here have extensive biomechanics knowledge and design care to address your physical needs. For athletes heavily involved in CrossFit, specialized treatments are available. Nextleveldr.com
Pure Barre 21% Once again in the “Best of” list, Pure Barre’s “lift, tone, burn” model is obviously working for its clients. Purebarre.com
Austin Sports Therapy 8% One of the company’s physicians, Dr. Arbuckle, recently competed in the Austin’s Fittest Doctor contest. Outside of the competitive arena, the group tailors a physical regimen to specific injuries. Austinsportstherapy.com
Dancers Shape 8% Owned by a former New York dancer, Dancers Shape is about maintaining the highest level of fitness. Dancersshape.com
Advanced Rehabilitation 6% Advanced Rehabilitation debuts on the list this year. They offer free injury evaluations for new patients every Wednesday from 11 a.m.-1 p.m. at all of their four locations in the Austin area. Atexrehab.com
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Best Acupuncture Services
The top three contenders in this category were separated by only nine votes this year. Matthew Kirsch, Windows to the Sky 6% This licensed acupuncturist offers acupuncture and bodywork in a beautiful and convenient location. Acupunctureonbeecaves.com
Best Local Nonprofit Cedar Park Boxing 16% This nonprofit works with underprivileged youth to give an outlet for aggression and to provide accountability through a mentor. Austinmuythai.com
PK Acupuncture and Wellness Center 5% Also a professor at the Texas College of Traditional Chinese Medicine, Phyllis Kung (PK) is licensed in Texas as well as nationally. Pkwellness.com
Kid Gladiator 12% Kid Gladiator is a summer nonprofit in Austin formed by Ally Davidson, the creator of Camp Gladiator. The faith-based camp encourages teamwork and gets kids going through fitness activities such as relays and obstacle courses. Campgladiatorkids.com
Aaron Rubenstein, Castle Hill Fitness 4% A world traveller, Rubenstein has been around the globe to learn from professionals in places such as Amsterdam and Tokyo. Castlehillfitness.com/acupuncture
Youth in Motion Foundation 11% An â€œumbrellaâ€? organization, this nonprofit promotes fitness programs as well as fundraising for fitness-based programs for youth in the area. Youthinmotionfoundation.com
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Best Triathlon TriRock 22% The Austin Triathlon and TriRock Austin are the same popular event. This triathlon is clearly a favorite. Trirock.competitor.com/Austin
Best Running Group Rogue Running 33% Last year’s first place winner, Rogue Running offers groups for every fitness level and schedule—from the triathlon trainee to the busy working mom—to meet your training needs. Roguerunning.com Gilbert’s Gazelles 14% The Gazelles leapt into second place this year. Former NCAA All-American track star and Austin Fit Magazine’s “Best Runner” winner, Gilbert Tuhabonye offers his expertise to get you ready for your next race. Gilbertsgazelles.com RunATX 7% Using the Pose Method of running, the group meets at a local middle school to train. Runatx.com
These two competitors were separated by only one vote. Valerie Hunt 11% Owner of Xpressfitness and RunATX, the runner picked up on the POSE method after years of suffering injuries. Hunt has been training athletes for over twenty years. Runatx.com Gilbert Tuhabonye 11% A philanthropist and survivor first, Tuhabonye escaped horrible tragedy in his home of Burundi, Africa. Twenty years later, having gained national acknowledgement as a premier athlete, Tuhabonye is a local celebrity in the running world. Gilbertsgazelles.com Scott MacPherson 7% A University of Arkansas grad, MacPherson has created a stir in Austin’s running community since his arrival in 2010 with some stellar performances at many of the area’s races. Teamrogue.wordpress.com
CapTexTri 15% This event puts Austin’s natural athletic venues to the ultimate test. Named as the UTA Para Triathlon National Championship, the triathlon is obviously picking up widespread attention as it pulls into its 22nd year. Captextri.com Couples/Danskin 5% - tie The Couples Triathlon and the Danskin Triathlon tie for third place this year, perhaps indicating the strength of the female constituency and a fondness for sprints. Couplestri.com Danskintriathlon.net
Best Triathlete Brandon Brickley 8% The Texas A&M grad who saw competition on the Aggie swim team returned to the triathlon scene in Austin several years ago. He placed first in the Burnet Triathlon in 2010 and is a popular trainer for Camp Gladiator fitness camps in the area. Campgladiator.com/Brandon_brickley David Garza 8% Featured three times in AFM’s “Top 10 Fittest,” this triathlete has had a successful career as a personal trainer. Coming away from a time in his life in which he admits he was overweight, Garza now leads running groups in Austin and is an avid indoor cycling instructor. Inspirebyexample.blogspot.com Mike Thompson/Amy Marsh 6% - tie A cancer survivor and well-respected athlete, Thompson has raced in marathons and Ironman-distance triathlons to benefit Go Mitch Go! a foundation benefiting blood cancer research. Amy Marsh is a four-time Ironman Champion and the 2010 USAT Long Distance Triathlete of the Year. Ironmikey.com Team-marsh.com J A N 2 0 1 3 AUSTINFITMAGAZINE.COM 5 1
Best Running Race
Best Place to Swim Laps
LiveStrong Austin Marathon and Half 17% Austinites built it and the nation has noticed, as this marathon continues to grow in numbers of both local and out-of-town runners. Youraustinmarathon.com
Deep Eddy Pool 26% The oldest swimming pool in Texas has morphed from swimming hole to resort to popular place for local athletes to get their laps in while enjoying the scenery. Deepeddy.org
Run for the Water 15% Sponsored by the Gazelle Foundation and co-founded by runner Gilbert Tuhabonye, the race benefits go toward building wells for clean waters in Burundi, Africa. The distances offered are 10 Mile, 5K, and Kids Run. Gazellefoundation.com/runforthewater Capitol 10K 14% The Austin-American Statesman Capitol 10K is the largest 10K in Texas and the fifth largest in the nation. Statesman.com/s/cap10k
Best Indoor Cycling Instructor David Garza, Castle Hill Fitness 24% Garza has gotten several nods from the fitness community in Austin. This is his second year in a row as the top dog for local cycling instructors. Inspirebyexample.blogspot.com Kim Strassmann-Eagle 14% Also featured as “Best Personal Trainer,” Strassmann-Eagle has developed a presence on this year’s “Best of” list. Earnthatbody.com Ryon Talbot, Pure Austin 13% Talbot makes his second appearance on the best cycling instructor’s list. Pureaustin.com/trainers/ryon-talbot/
Best Bike Shop Jack & Adam’s Bicycles 28% Known for their community events, Jack & Adam’s blends into Austin’s fitness culture and is a hot spot for triathletes. Jackandadams.com Bicycle Sport Shop 17% This store has been an Austin fixture in the cycling community for almost thirty years. Bicyclesportshop.com Mellow Johnny’s 14% This shop values a sense of community; it's mission is to “introduce people to the bike life.” Mellowjohnnys.com
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Spartan Race 6% This 5K challenge packs approximately 15 obstacles in its short distance. Bring your endurance to the test! Spartanrace.com
Barton Springs 25% Nestled inside Zilker Park, Barton Springs Pool offers a very classic Austin scene for the avid swimmer. For a more productive workout, avoid this pool in its busiest hours. Austintexas.gov/departments/bartonsprings-pool
Haley Hall, Pure Austin 17% A University of Texas graduate, Hall is a clinical dietician who has experience working with university students as well as hospital patients with chronic diseases. This is the certified personal trainer’s first year on the list. Pureaustin.com
Quarry Lake- Pure Austin 14% The north Austin gym offers a pleasant addition to your routine workout with a 750-meter open water loop course marked with buoys. Pureaustin.com
Meredith Terranova 9% This ultra-distance runner and swimmer understands fueling the athlete’s body for maximum performance. Terranova was the only nutritionist to make the list two years in a row. Eatingandlivinghealthy.com
Best Outdoor Fitness Activity Running 29% Bootcamp-style Training 15% Bicycling 9% Stand-up Paddleboarding 7%
Best Local Adventure Race Tough Mudder 23% This race is supposedly designed by the British Special Forces, though it aspires to much more fun than stress. The course forces runners to work as teams, since many of the obstacles require an extra hand. Toughmudder.com Dane’s Body Shop Zombie Obstacle Course 12% Under the premise of a zombie breakout, participants shuffle through parks in search of an antidote to cure the disease taking over the population. Danesbodyshop.com Warrior Dash 9% Tagged as a “mud-crawling, fire-leaping, extreme 5K from Hell,” the Warrior Dash is designed to amp up the average race experience. Warriordash.com Night Ops by Atomic Athlete 6% This course challenges the athlete with endurance, the athlete with strength, and the critical thinker all in one long night. Nightopschallenge.com
Emily Talley 5% Talley is a head coach and the head nutrition coach at Woodward CrossFit. Fitcompany.com/emilytalley
Best Restaurant for a Fit Lifestyle
This category was one of the most diverse contests, with each of the winners earning only a small portion of the vote. Casa del Luz 7% The menu here changes daily but can always be counted on to be vegan, organic, and gluten- and allergen-aware. Samples include salad with a pecan cilantro cucumber dressing and meals that take advantage of fresh ingredients. Casadeluz.org/Austin Food for Fitness Café 5% Located in Castle Hill Fitness, this café offers the perfect supplement to a grueling workout. Foodforfitnesscafe.com Beets Café 5% Described as “a café as unique as Austin,” Beets offers healthy, wholesome meals like steel cut oatmeal for breakfast or banana smoothies for a snack during your day. Beetscafe.com
Best Pre-Packaged Healthy Meals
The winners of this category have remained the same for two years in a row. My Fit Foods 49% A clear majority winner, the restaurant’s diverse menu and multiple locations support a healthy lifestyle for a price that doesn’t break the bank. Myfitfoods.com Snap Kitchen 29% This is take-away fit food that goes quickly into your oven without sacrificing taste. Snapkitchen.com Mel’s Meals 11% Mel’s Meals provides healthy meals that have undercover benefits such as only whole grains, no simple starches, and low sodium content. Melsmeals.com
Best Smoothie JuiceLand 22% A local Austin favorite, located in some of the city’s iconic venues, JuiceLand also provides juice cleanses. Juicelandaustin.com Daily Juice 15% Started in Austin and maintained by Austin, this juice bar aims to keep their product local and organic. Dailyjuice.org Food for Fitness Café 10% - tie A fairly new addition to the Castle Hill Fitness programs, the Food for Fitness café seems to be making a splash in Austin. Foodforfitnesscafe.com Whole Foods Market 10% - tie A go-to place for organic, Whole Foods has not missed the art of the smoothie in its quest for mastering tasty healthy products. Wholefoodsmarket.com
Food for Fitness Café 8% This eatery popped up elsewhere in this year’s “Best of,” which is a good indication that the selection here can healthily replenish any loss from your workout. 1112 N. Lamar Blvd. Taco Deli 5% An Austin favorite, Taco Deli puts a healthy spin on some unhealthy classics. The healthy carbs can help you recover from a particularly rough run or workout. 12001 Burnet (North), 4200 N. Lamar (Central), 1500 Spyglass (South) JuiceLand 4% This place offers one of the best smoothies in town. Seriously—that’s what our readers said. Plus, this is JuiceLand’s second year as a winner in this category. 1625 Barton Springs Rd. 2307 Lake Austin Blvd. 7329 N. Burnet Rd.,2908 Fruth St.
Best Running/Fitness Apparel Store lululemon athletica 31% For the yoga junkie and the avid runner, lululemon offers wearable, stylish workout options. 1016 West 6th St. #116 11600 Century Oaks Terrace (The Domain) Luke’s Locker 25% Conveniently located near the Roy and Ann Butler Hike and Bike Trail, this is the store’s second year at second place. 115 Sandra Muraida Way Rogue Running 12% Rogue climbed up from fourth to third to make it onto this year’s list. 500 San Marcos St.
Best Post-Workout Eatery Whole Foods Market 25% The organic menu offers meals that will leave you satisfied without feeling like your workout went to waste. This is Whole Foods’ second year in the top slot for this category. 525 N. Lamar Blvd. 9607 Research Blvd. 4301 W. William Cannon
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LOOK SNEAK PEEK
Whatâ€™s in My Bag? AFM took a peek in this Ironman triathlete and indoor-cycling instructor's gym bag to see what makes up his workout "must haves."
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PHOTO BY BRIAN FI TZ S IMMON S
BRR RAISING THE BAR
You’re closing in on the finish line. You exit out of the tunnel and you’re on the floor of the Alamodome! The energy and sounds flood your senses…. the cheering, the announcers, the music. Up on the big video wall there's a smiling face... it's yours. It’s all been worth it. This is your moment.
Alamo City Running Festival 13.1
March 3, 2013 AlamoCityRunFest.com TM
EVENT SERIES ®
Make A Difference Events
LOOK FIT FINDS
Food to Fuel Your Resolutions Small packets that pack a punch
1. Bearded Brothers Energy Bar, Beardedbros.com, $2.25 Wholesome, healthy, and handcrafted here in Austin, these energy bars are vegan friendly, gluten free, and made with organic ingredients such as dates and raw almonds. 2. Pure Energy, Genesistoday.com, $2 (Wal-Mart only) or $45 (per case) The small bottle packs a punch of natural caffeine and vitamins in a USDA-certified organic, naturally sweetened, two-ounce energy shot.
3. Supercandy, Snapinfusion.com, $2 Sometimes you just want some candy, so why not go for some high-quality, naturalingredient-laden gum, tarts, caramel, gummies, or beans as a quick snack and a guilt-free treat? 4. Lemon Organic Honey Stinger Waffle, honeystinger.com, $1.50 Organic honey combined with lemon gives these waffles a light taste; 160 calories make them perfect as a snack or quick breakfast. 5. Honey Stinger Energy Chews, honeystinger.com, $2 The Lime-Ade flavor is caffeinated and contains vitamin C; with ten chews in each pouch (160 calories), they can be used for energy during activity or as a snack with benefits. 6. Acai and Pomegranate Energy Gel, honeystinger.com, $1.50 Lots of racers like a gel for quick energy; these have 100 calories with 24 grams of carbs PLUS a certified organic list of ingredients.
7. Meal Bar, the PROBAR.com, $3.25 This meal replacement bar contains real stuff (vegan, 100 percent plant-based, non-GMO, certified organic) that simply tastes amazing. 8. Be Kind Plus, kindsnacks.com, $1.99 With ten grams of protein, Be Kind Plus packs a nutritional boost for bones, muscles, and skinâ€”and fills you up.
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PHOTO BY BRIAN FI TZ S IMMON S
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FEEL MEDICAL TENT
A Look at Gastric Bypass
Obesity is a rising concern in the United States. Predictions for 2030 have 45 percent of Americans with a body mass index (BMI) of greater than 30, which is a clinical definition of “obese.” More people are turning to surgical options to help deal with obesity, and AFM asked Dr. Nilesh Patel, M.D., F.A.C.S., with Texas Bariatric Specialists, to give some basic information about surgical weight loss options. Dr. Patel emphasized that surgery is “a tool, not a cure” and that “exercise is a must.” He also stressed the importance of choosing a surgeon and hospital carefully, sticking to the “rules” after a procedure, and attending support groups in order to find lasting surgical success.
Who is a Candidate?
In preparation for surgery:
BMI >40 or BMI between 35-40 with comorbidity (presence of other diseases)
Has failed medically supervised weight loss programs
Increase amount of exercise
No endocrine/metabolic cause of obesity
Drink more water
Is free of psychological impairment
Eliminate empty caloric drinks
Committed to implementing follow-up regimen
Four Options for Weight Loss 1) Medically supervised weight loss program No surgery required
2) Lap Band
3) Sleeve Gastrectomy
4) Laparoscopic Roux en Y Gastric Bypass
Purely restrictive procedure
60-80% of the stomach is removed
30cc pouch created
Primarily behavioral with variable results
Reversible and adjustable
Almost totally reduces gherlin
Reduces need for various medications
Requires close follow-up Works well for BMI<40 and those with inflammatory bowel disease
(diabetes, blood pressure, cholesterol)
Less invasive than Bypass
Before weight loss
No foreign body, as in Lap Band
Appetite loss, due to lack of gherlin (appetite hormone)
To calculate your BMI, go to nhlbisupport.com/bmi
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FEEL FIT AFTER 40
Exercise and Aging Slowing the clock with the help of Pilates BY LIANA MAURO
ging is inevitable. We can
eat perfectly, get the perfect amount of sleep, and do everything “right,” but nothing—no matter how calculated and deliberate—can stop the clock. What we can do, however, is control how we spend each tick of that clock. All of us have interesting relationships cipline and stretches of weakness where motivation and results lag. When we look
and perform at our best and other times of setback, injury, or fatigue. Respecting the body and its needs can be the difference between aging gracefully and falling apart.
When we are young, our bodies can handle a great deal. We like pushing to see how much we can handle and as we get older, that threshold often decreases. Enough stress over time, be it physical, mental, or emotional, can cause a breakdown. In the case of our bodies, bone density decreases, cartilage breaks down, and even our muscles shrink. What, then, 60 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
is the point of exercise if these things happen anyway? Why add additional stress? The exciting news is that the right types of activity will help decrease the speed of these processes and can even help decrease or eliminate pain you might already be experiencing.
WHAT IF I DON’T EXERCISE?
It’s never too late to start. Fitness happens for different people at different times and, no matter when you begin, lifestyle is damaging; if you’re not feeling as spry as you once did and are considering beginning an exercise regimen, make a decision to change. The key is taking up the right form of exercise for your age, been exercising regularly and are in your 40s or 50s, beginning a running routine or other high-impact activity could injury. Beginning with a low-impact form of cardiovascular activity and a strength training program that promotes joint tion of muscular imbalances will help
decrease the chance of injury as you increase activity levels. Pilates provides exactly these things. The founder, Joseph Pilates, famously said, “I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They’d be happier.” He said this at the age of 86. In my 15 years of practicing and teaching Pilates, I absolutely agree: it is a everything improves, regardless of your age. Most of my clients range in age from mid-30s to early 60s and feel more energized and have less joint and low back pain; their lives are fundamentally better.
I’M AN ATHLETE. WHY DO I NEED PILATES AS I GET OLDER?
ness levels. In fact, given the repetitive stress placed on athletes’ bodies and the lack of recovery time between training sessions, they can become increasingly prone to injury as they age. Including a restorative, well-balanced, preventative practice within a training program will help the already active person stay active. PHOTOGRAPHY BY STACY BERG
K Karen Knight D.D.S.
Advanced Dentistry for
While many athletes are increasingly adding practices such as Pilates and yoga into their training regime, there are many who do not. Athletes, whose training time is already precious, commonly feel as though they cannot add another thing to their list. Worse, they are reactive (waiting for an injury to arise) rather than preventative (taking an initiative to work to stop injuries ahead of time). Aging is a stress of its own and when extra stress is addedâ€”such as weight training, hours of cycling, marathon training, or any other energy-demanding activityâ€”the body begins to break down. Just as recovery is important, prevention is equally so. Athletes commonly downplay pain, ignoring signs that their bodies arenâ€™t functioning optimally. Symptoms should
While Joseph Pilates pulled from yoga movements to create Pilates, he also drew inspiration from weight training, wrestling, gymnastics, boxing, skiing, and even swimming. This is why Pilates provides the coordination and grace of gymnastics, the strength of boxing and skiing, and the stamina and core strength of swimming. This is a system that provides extremely
Another common misconception about Pilates is that it is all abdominal work; Joseph Pilates would be appalled if he saw a Pilates class only working the front of the body, as the entire premise of his form of movement is balance. Simply put: Work the back of the body as much as the front and move the spine through all planes of movement. A well-structured Pilates program is a full body workout with emphasis on alignment and the practitionerâ€™s goals, not a series of abdominal exercises. Another idea about Pilates is that it is nothing but stretching. The stretching found in Pilates is different, working a muscle
This is why Pilates provides the practitioner with the flexibilty of yoga, the coordination and grace of gymnastics, the strength of boxing and skiing, and the stamina and core strength of swimming.
not be ignored, especially as we age. Just as we take our cars to get serviced when the â€œcheck engineâ€? light comes on, itâ€™s important to pay attention when our bodies dress those signs now. And if you have an existing injury, be sure to face it head on.
WHAT PILATES IS (AND WHAT IT ISNâ€™T)
A large number of people are confused about what Pilates is despite its rise in popularity over the years, and there are several common misconceptions: itâ€™s strikingly similar to yoga; itâ€™s all abdominal work; itâ€™s all stretching. While these are components of Pilates, these in no way encompass the entirety of what Pilates is.
(in a shortened position) and then eccentrically (in a lengthened position). Studies have shown that this is a safer and more effective way of stretching. Holding stretches for extended periods of time and going â€œdeeperâ€? into the stretch can lead not only to imbalances within the body but can cause permanent damage to ligaments as well as instability in the joints. Related to this is the commonly held unable to begin a Pilates program, which is similar to saying, â€œIâ€™m out of shape
injured or injury-free, Pilates is the ideal to remain active, injury-free, and feeling good while aging. AFM J A N 2 0 1 3 AUSTINFITMAGAZINE.COM 6 1
Comfort, Health & Aesthetics
s -INIMALLY INVASIVE TECHNIQUES s &LEXIBLE PAYMENT OPTIONS s 4RUSTED FOR YEARS s #ENTRALLY LOCATED
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READER TRANSFOR STORIES My Story of Transformation BY MI C HAEL M ER C IECA
is a challenge for most everyone. adds another “wrinkle” to that agenda and in the context of a that changes the whole game.
As a boy of 11, I was anemic, couldn’t run 100 yards, and was the victim of school and neighborhood bullying. With encouragement and much motivation, I enrolled at a Judo club. It literally saved my life and gave me tools, values, and a foundation for life that I still utilize. Over the years, I was fortunate enough to earn a number of National and World international medals but, as age and life’s responsibilities, including fatherhood,
I set myself a goal that, at 50 years old, I wanted to be in the best shape of my life. I was also going through some of the worst stress of my life; it all culminated 62 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
with me losing my job at Microsoft in February 2012 after almost 18 years of employment. I felt a terrible sense of loss and despair. Knowing my own strengths and weaknesses, I momentum to pick me up, move me forward, and keep me from becoming mired in negativity that could overwhelm me. Judo was my salve and I looked for a challenge that could supply the drive I needed to simply get going and keep going forward. As fate would have it, the U.S.A. National Masters Championship was being held in Dallas in a couple of months. This event was run in conjunction with the Nationals and Olympic Trials and included competitors over 30 years of age. I set about establishing a comprehensive training regimen that included Judo mat time as well as conditioning training, massage, chiropractic care, and a thorough overhaul of my diet and nutritional intake. At UT Austin Judo Club, Peter Hoang and Danil Martakov were gracious enough to allow
Making lasting changes in health and fitness is a difficult task, one that many struggle with their entire lives. AFM asked our readers to submit their stories of transformation and inspiration and we were not disappointed. Here are two accounts of overcoming adversity in health and fitness that will astound and motivate you. In fact, there were more submissions that deserved attention than print space, so please visit www.austinfitmagazine.com to read two additional success stories. Hats off to all four readers for achieving their inspiring transformations!
“Best place to cure what ails you” Michael Mercieca won a National Judo title at 50, despite a cracked rib suffered in training
me to train with them, which made a huge difference–and resulted in a cracked rib just three weeks before the competition! Despite this setback, I stayed on course. The journey was tough but the positive energy and validation I received from my friends and trainers was amazing and lifted my spirits. My incredible support team included Rachel Bercey at Castle Hill Fitness, Robert Schmidt at Restoration Chiropractic, Dane Krager at Dane’s Body Shop, and Glen Lepnitz at N4H Rediet and nutrition) and was instrumental in my physical care and conditioning. The training preparation alone equated to more than 1,020 minutes for every minute competing but was well worth it. I won the gold medal in the 50-54 years category (81kg or 178.5 lbs.) to become
the National Masters Champion! Worth more than this was the support and inspiration I received from my 12-year-old son, Mikey. Mikey is an athlete and a positive kid, and it was important to me to pass on this experience in order to teach him important values such as work ethic, goal-orientated training, discipline, and focus on a healthy long-term lifestyle. As Ralph Waldo Emerson said, “What you do speaks so loudly that I cannot hear what you say.” What better way to model those values than winning a National title at 50—and with a cracked rib? Being healthy is and has always been important to me and, hopefully, this will pass along to my son and he will be motivated to take care of himself through healthy habits. Also, my training and ultimate success in the
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READER TRANSFORMATION STORIES Nationals was a source of inspiration for my “plus 40” friends and a reminder to us all—we may be older but we aint dead! We 40/50-something’s still have much to learn, much to offer, and much more life to live, so look out the next time you are training …we seniors may just pass you by! AFM
My Story of Transformation BY JOA NNE NA BORS
In December of 2002, I tipped the scales at 317 pounds. I set a goal to lose 150 pounds, wrote it down, and told one of my mentors. He suggested I my thoughts to reinforce my
desired changes: “i am inspirationally successful because i’ve lost 150 pounds” and “just being me is good enough to be great steps. I didn’t have a road map on how to accomplish this goal and, clearly, my lifestyle and thinking had gotten me to this “morbidly obese” weight. One of my friends was participating in the Jingle Bell 5K in downtown Austin and I mentioned that I wished I could do a 5K someday. She assured me that I could do it, even at that moment, because I could walk the entire course if I needed to. Fear is an interesting emotion; it holds people back from learning or experiencing many new things, and I’m embarrassed to say that it took me almost a year B. Komen Race for the Cure 5K in November of 2003. My mother died of breast cancer, so I thought this would be something I could do in her honor. It really didn’t matter how “hard” I thought the event would be; millions of people have cancer, and that is harder. On the day of the race, a friend dropped me off on the Congress Avenue Bridge near the start. I was shocked by the number of people swarming around and became nervous, disoriented, and overwhelmed reading the in Memory of and in honor of signs that people attached to their shirts. I remember crying at the beginning and the end of the course. I just completed a 5K! I called my friend to share my excitement and she told me I should do the Danskin Women’s Triathlon Series in June and that it would “change my life.” That was March of 2004, and I realized I didn’t have the knowledge or self-discipline to train for a 64 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
triathlon; I wasn’t even sure if they would let someone who weighed 278 pounds enter the event. I went to an informational meeting for a women’s training group sponsored by Danskin. During the meeting, I sat quietly and watched. lot of “normal” people and a handful that were “normal” people gave testimonials and the energy in the room was electric. I waited for everyone else to leave and then nervously approached Coach Tracy Nelson of Tri Zones Training. I introduced myself and quietly said that I wanted to complete a triathlon but I hadn’t ridden my bike since elementary school. I asked, “Do you really think you can teach me to do this? That I could Tracy replied with one word: “ABSOLUTELY!” Her answer literally changed my life. In retrospect, it was more than just her words; it was her conviction. She didn’t look me over head-to-toe and ponder her response; she didn’t ask me questions activity level. She knew
FIRST SESSION HALF OFF! that the systematic process of being on a team of like-minded individuals, having a coach, and following a training plan was an effective way to accomplish a goal. I posted triathlete) and repeated it in the morn2:38:40 minutes. Over the next few years, I worked on areas of my life that would ultimately lead to a life-long transformation of my body. I devoured books on positive self-talk, Danskin Triathlon again in 2005 and 2006 without serious commitment or training in the off-season. My progress was very slow, but I continued to stay involved with Tri Zones Training and learned many things about nutrition, hydration and equipment. More important were the friendships I built and the synergy of being with people time and money to work out and who also believed in me; this was the foundation of my transformation. I participated in the Dilloman Triathlon and got a taste of a cobeen passed on the bike by someone who had wheels that I could hear approaching. The sound, like a helicopter descending on Pace Bend Park Road, frightened me and the Spandex-clad guy, wearing his matching alien-like pointy helmet, didn’t say “on your left” as he passed nor did he allow much distance between us. I laughed as I thought how irritated he would have been if I had freaked out and crashed into him. Thankfully, I was a seasoned triathlete. I peddled my heavy mountain bike along like the fabled tortoise: i am a healthy and because i’ve lost 150 pounds. Over the next few years I worked off and on with a trainer, gained and lost the same 30 pounds, and dealt with some tough life blows that distracted me from
and a divorce after 19 years of marriage. Being at “rock bottom” allowed me to paint with wide brush strokes and recreate the world in which I lived. I looked back at my goals for the past decade. Most had been accomplished except losing 150 pounds. I had achieved one-third of that goal, but weighing 265 pounds was by no means a success. So I analyzed. I made a list of things that had worked during the times I made the most progress. I noted
with whom I associated, how I spent my free time, and the daily disciplines that allowed me to take small steps toward a large goal, and it all came back to one thing: It was that darn triathlon! In March of 2011, on what would have been my twentieth wedding anniversary, I mitment that I was going to change my life. Instead of tallying all of my failures, I was going to create my own success story. I reconnected with Tri Zones Training’s Tracy Nelson and paid for the spring session. I was starting over. Having amassed a great deal of debt in the divorce, I had little time or money to do anything besides work and attend the group workouts. I was now more teachable and more committed. I reintroduced myself to my primary care physician and had lab work and a physical done so I would know my starting point (again). It is unfortunate that many people skip this step because they think it will be too depressing to see the “real”
results but, without starting data, there aren’t concrete numbers to celebrate. While I was ashamed that I had fallen off the wagon, my teammates were happy I was back. Asking people to join you in
Being at "rock bottom" allowed me to paint with wide brush strokes and recreate the world in which I lived.
photo by Brian Fitzsimmons
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your journey provides accountability when things are tough and an outside perspective to encourage you when you are down. I learned to never underestimate the impact of a great cheerleader! Even though I had spent a few years as a workout leader, I informed my coach I wanted to move J A N 2 0 1 3 AUSTINFITMAGAZINE.COM 6 5
READER TRANSFORMATION STORIES back to the beginner team. After a week of training, I realized that the knowledge I’d acquired was still there; I just needed to put in the time to regain the physical endurance. I tend to want things to happen instantly, but the reality is that most things requiring lasting change take a lot of time and effort. On days that I wanted to skip my training group, I knew I had teammates that would notice I wasn’t there who’d call to check on me. The community was a magnet that pulled me to group workouts even when my body wanted to crawl in bed or watch TV. When I felt I couldn’t go on, I showed up and cried through my training…and then experienced a sense of pride that I’d pushed through a quitting point. I started watching and copying what athletes did when facing trials. I picked up all of the i am a healthy and to achieve at a higher level, and so I made a decision that I was going to track everything I ate in MyFitnessPal, an online calorie counter and diet plan without
a hard-fought race. Can you imagine nearing the end of the 3M Half Marathon and watching the farther down Congress Avenue? I’ve learned that small, incremental changes have lasting effects. My friends are now athletes, my vacations are planned are around races, and my rewards are upgraded gear and equipment. I train with people who are better than I am because it makes me faster. I am currently sitting on my lanai in Hawaii while planning a ten-mile run tomorrow, just for the fun of
I currently celebrate everything, even going from "morbidly obese" to "obese" to just "overweight." I was the happiest overweight person in Austin this summer! any judgmental goals; I just wanted to create the habits of tracking and awareness. (I will always remember that date because it is my ex-husband’s birthday and the day we got engaged in 1990. Whenever I become weary, I remind myself that I’ve been disciplined since that anchor date and, if I give up, I will have to start all over
lazing on the beach). What’s ahead for 2013? A century (100 miles) bike ride in the spring, the MS150 ride from Houston to Austin in April, Colin’s Hope four-mile swim in August, and the
help me achieve MY goals, not their corporate or personal goals. I hired Jordan
Ironman-distance race at the Kerrville Triathlon Festival in September. I will act as a Sherpa (someone who helps a racer with gear and logistics) next November at Ironman Florida and
acquire new knowledge, and have more accountability. I completed six triathlons last year, ending with the Trek Women’s Triathlon in Bermuda, my “reward” race to celebrate losing 100 pounds. I was 2/3 of the way to my goal.
17-hour cutoff. I currently weigh 177 pounds. i On January 1, 2012, I decided there would be no more “off-season” for me. People often advise you to NOT set a list of New Year’s resolutions because you will fail and be depressed but I decided I would make one commitment to track all of my exercise activities in an old triathlon log. I continued tracking my food and water and was able to overlay this data to make adjustments for further success. I wanted to do all of the Austin-y races I’d watched over the past 25 years and was a new partner in crime and started doing cycling events such as the Rosedale Ride (20 miles), Autism Ride (44 miles), Red Poppy Ride (50 miles), Outlaw Trail Ride (62 miles), and the LiveStrong Ride (65 miles), adding a new mantra: i am a cyclist. In the spring of 2012, I signed up for the Texas Triathlon Series, thinking it would be race, but on November 9, I took home my 2012 Series Finishers Award and placed it prominently on my mantle. I currently celebrate everything, even going from “morbidly obese” to “obese” to just “overweight.” I was the happiest overweight person in Austin this summer! These days, I am committed to having open and honest conversations with people who are struggling with ANY obstacle, and one of the things that continues to give me my truth statement (i am inspirationally successful because i’ve lost 150 pounds) even goal, I’ll check that off my dream list and then will set my next goal. While my true 66 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
My overall conviction is that you have to synergize success. Make it happen; ask for help! I know there is no way I would be where I am now without the countless people who have propped me up, picked me up, and pushed me forward. Check back in a few months—the i AM inspirationally successful because i’ve lost 150 pounds. AFM
Read more personal stories of transformation from our readers at austinfitmagazine.com.
GO IT’S TIME!
HOW TO PRESS
YOUR PLAY BUTTON BY T IM Z E D D IES , P H. D.
Notice some common strategies in these successful transformation stories? Clinical and sports psychologist Dr. Tim Zeddies explains the mental side of making difficult physical—and lasting—changes and gives his tips for achieving lifelong transformation.
We’ve all heard them before: clichés about beginnings. “The journey of a thousand miles is the hardest part.” “The secret to getting ahead is getting tomorrow.” “All glory comes from daring to begin.” These and a slew of other quasi-motivational truisms bring home the point that, for much of recorded history, people have struggled with beginnings. In my clinical and sports psychology practice, I can’t begin to count
how many times I have given someone what I thought was a great suggestion or recommendation for overcoming an outdated and ineffective solution, only to learn the next time I see my patient that he or she never even gave it a try. The “start” never got started. When we talk about what happened over the previous week that prevented the application of a recommendation, I get the sense almost every time that my well-meaning and sincere patient was not deliberately
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IT'S GO TIME! HOW TO PRESS YOUR PLAY BUTTON resisting change, being intentionally non-compliant with treatment, or even lacking in willpower. Rather, he or she got caught up so much in the warp and woof of their lives that it never even occurred to them to give something new a try. In short, they simply forgot to press the play button. Of course, it is quite possible that sometimes my therapeutic suggestions are not nearly as effective, compelling, or helpful as I assumed they were. But I think there’s something more going on here. Humans are creatures of habit, regardless whether we’re talking about good habits or bad habits. And the sticky wicket about bad habits is that they’re really, really hard to break! Not impossible, but doing so requires a healthy combination of discipline, focus, commitment, courage, restraint, and yes, sometimes luck. On the micro-level, when we try to start something new (like a diet or exercise program), we’re literally working against thousands, if not millions, of neurons that are all too accustomed to process information according to predetermined (i.e., old) patterns and to initiate sequences of familiar, well-worn, and sometimes non-optimal behaviors. Let’s face it; at the level of our neurons, we’re all like water—we all operate according to the principle of economy. As everyone knows who’s started an exercise program, we face an uphill climb in the initial stages, all the way from our delts and traps down to our synapses. Before
we’ve hit our stride, before we’ve overcome the inevitable muscle soreness and aches, before we’ve resolved to make time and not just time to exercise, and before we’ve begun to see the results of our efforts, we have to get our old selves moving in a different direction in order to get transformed into our future selves. This is nowhere near impossible. The human mind and body are distinguished by the capacity to adapt to changing circumstances. It’s just that we have to battle entropy, gravity, inertia, laziness, and a mountain of immobilizing excuses to get those adapexactly do we do that? The question of how to promote sustained behavioral and emotional change has vexed psychologists for as long as the clinical arm of the profession has existed. In my practice, I used to think that helping people feel better would eventually lead to positive behavioral changes. Over time, however, I have come to believe exactly the opposite. Positive behavioral changes, I’ve found, are integral to—if not necessary precursors for—better feelings. The catch is that, while everyone who comes for counseling wants to feel better, very few people actually want to change.
Long-term change requires, well, long-term change. It’s just that simple. And just So what about that new exercise program you promised to start and continue that has already gathered cobwebs? If you’re like a lot of people, chances are that you let a great idea suffer from a lack of planning and execution. So let’s talk about some of the elements of a good plan, one that can be used not only for exercise but for virtually any change you want to make. Having a workable plan is essential for sustained change—a plan that not only looks good on paper but produces results in the real world. What I’ve put together is not a comprehensive list of all the necessary elements of a good exercise plan. Rather, I’m offering a way to begin trouble-shooting where good plans tend to break down. AFM
To learn Dr. Zeddies’ nine elements of a sustainable exercise plan that can keep you going in 2013, visit austinfitmagazine.com.
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ive your mind, body, and soul a 21st century upgrade at CycleFit Sports. These sweat-drenching, caloriecrushing workouts are the brainchild of a full-time professional cycling coach and former winner of Austin’s Ten Fittest People, Dave Appel. Frustrated by the lack of a perfect hard-core indoor workout to compliment the outdoor training of endurance athletes, be they runners, cyclists, or triathletes, he set out to create a series of progressive workouts that were programmed in such a way that they didn’t make you gain unnecessary muscle or leave you so dead the next day, you couldn’t go again. And out of his research, training, and refinement, CycleFit was born. Make no mistake – CycleFit is hard. It’s really hard. But it’s a different kind of hard. The kind of hard where you’re glad his workouts are under an hour, but you’re immediately checking tomorrow’s schedule trying to get in another. To make the program more endurance athlete friendly, Appel and his team decided to use an indoor cycle during portions of the workout. Not a spin bike, an indoor cycle. CycleFit’s fleet of indoor cycles are equipped with state of the art technology designed to maximize your workout time on the bike and ensure you hit your own personal goals. And they also help the CycleFit coaches keep you on track and motivated. CycleFit coaches are just that. Don’t expect to see them up on a podium under a spot light sweating to the music. These professional coaches leave the working out to you. They are there
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to ensure proper form and technique and provide additional motivation when the workouts get hard. CycleFit is more than just physical fitness. In today’s society, the stresses of work, life, and family add to the chaos of trying to get in quality training time. And that stress can take a toll on your body. While many fitness centers only promote the idea of physical training as a way to combat stress, scientific research shows that mental training as well as neuro-science training can play a much larger role in keeping you calm and focused, whether that’s in a race or in the office. So at CycleFit you’ll hear coaches talking about concepts like “fluid intelligence,” sharing with you their own personal methods for improving your mental edge. And no matter whether you’re there to train your heart, body, or mind, you’ll always have objective numbers and performance checks that chart your progress over time. Once those performance checks surpass the CycleFit Benchmarks, you’ll be issued a special invitation to join the CycleFit Elite Program. Their Elite Program takes hard-core to another level, introducing you to multi-hour CycleFit workouts. Just watching one will make you tired. CycleFit is more than fitness training, it’s a way of life. Start building your competitive advantage in January and make CycleFit a permanent part of your performance blueprint.
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name in the community by specializing in deep tissue massage. AustinDEEP has been in business for over a decade and has gained the love and support from thousand of Austinites ranging from Austin’s elite athletes to super moms. The owner, Jessica Price, started her massage career 15 years ago and immediately found her niche in deep tissue bodywork. She took her passion for helping others and developed the “AustinDEEP Massage”, a distinct, efficient, effective, and high quality deep tissue therapy. Each therapist at AustinDEEP goes through an extensive hiring and training process in order to ensure that they are positive, outgoing, and hardworking individuals that can deliver Jessica’s signature massage. AustinDEEP only wants the best for their clients. At AustinDEEP, the client’s experience is enhanced with infrared heated massage beds. The infrared bed is designed to provide a full thermal massage treatment from head-to-toe while applying pressure to specific trigger points throughout your body. In a private setting with the choice of Bose Acoustic Noise Cancelling Headphones, clients achieve a deep state of relaxation before their deep tissue session. Benefits of the “AustinDEEP” DEEP HEAT - Several different modalities of heat such as, heat packs, heating liniments, and hot towels are provided to treat tight and stubborn muscles DEEP PRESSURE - Acupressure massage tables will massage the deepest fascia layers, while the infrared heat penetrates into the muscles to increase blood flow and circulation. AustinDEEP now also offers kinesio taping to prevent injury, reduce pain, and enhance performance.
DEEP TISSUE - The AustinDEEP Massage will flush the body of toxins, which will help to reduce stress, chronic pain, inflammation, and muscle tightness. DEEP RELIEF - This is the state of relaxation that client’s and their muscles will experience after receiving AustinDEEP’s variety of therapeutic services. In addition to their signature massage, AustinDEEP has added a unique Coffee Bar experience. Designed by Austin’s own Robert Mckay and now serving Best of San Francisco Four Barrel Coffee, AustinDEEP continues to innovate the massage industry. Centrally located next to Magnolia Café, be sure to stop by AustinDEEP to experience the difference. To Book an Appointment : (512) 476-DEEP www.AustinDeep.com firstname.lastname@example.org
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leader in group fitness and is run by a team of the best trainers in Austin. Camp Gladiator is more than a fitness boot camp -- it's a movement! Created by American Gladiator Grand Champion Ally Davidson, Camp Gladiator is the fastest growing and most dynamic fitness program in Austin, as well as across the US, with a tremendous following and dedicated supporters. Camp Gladiator is a four-week outdoor group fitness program that promises a motivating and challenging environment where men and women of all ages and fitness levels can push themselves. Campers should expect a total body workout with typical sessions including interval training, sprint and agility drills, stations, plyometrics, body weight strength drills, cardio mix, and much more. Camp Gladiator is designed to increase your functional strength, speed, stamina and, most importantly, to deliver results. The Camp Gladiator mission is to positively impact the physical fitness and ultimately the lives of as many people as possible â€“ and that means you, Austin!
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considering the idea of seeing a fertility specialist in order to increase your chances of having a baby, the new year may symbolize the fresh outlook you may be looking for. Let Austin Fertility & Reproductive Medicine/Westlake IVF help make 2013 the year to achieve your dream of building your family. With fellowship trained and Board Certified specialists in both female and male fertility with nearly 40 years of combined experience providing fertility care in the Austin area, AFRM can give you the best chance possible at achieving a pregnancy and building your family. With Reproductive Endocrinologists and a Reproductive Urologist in the same practice, the staff at AFRM offers couples the unique opportunity to have their fertility evaluated as a whole and offers the capacity to provide every option available for both female and male factors. AFRM is a family run practice with an emphasis on individualized care without a â€œbig businessâ€? feel. AFRM is the only fertility center in Austin with procedure rooms and IVF lab (Westlake IVF) in the
office setting for the comfort, convenience, and familiarity of their patients. Because Westlake IVF is within the office setting, not only will you be familiar with the doctor, but with all of the clinical staff assisting as well. AFRM offers any service imaginable, in a private and comfortable environment, to help couples conceive. These services include in vitro fertilization (IVF), intrauterine insemination (IUI), ovulation induction, da Vinci robot assisted tubal reversal, medical and surgical treatment of male infertility including hormonal treatment and varicocele repair, vasectomy reversal (da Vinci robot assisted and microsurgical), and the most advanced sperm retrieval techniques. After the busy holidays, it may be time to consider going in for a consultation to discuss which fertility factors may be affecting your chances for pregnancy. The staff at AFRM will make all options available to you and develop a personalized plan that will be aimed at maximizing your opportunity for having a child.
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area where a grueling workout intended to make you a better athlete takes place. PAINCAVE episodes provide 20 to 120 minutes of interactive training for cycling using footage from a fitness studio, the “PAINCAVE,” integrated with footage from the greatest races in the world. Members follow elite athletes in workouts designed for and modeled after inspirational sporting events. The programming is presented HD quality and will be accessible on the media device of their choosing. PAINCAVE is ready and waiting, don’t miss your chance to be part of Life’s Change Agent.
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would be easier to keep and reach if there was something waiting for you at the end. What if you could improve your health, accomplish a huge a running distance and be rewarded with a jaw-dropping, commemorative medal? You can achieve all that simply by participating in the Austin 10/20 on April 14, 2013. The Austin 10/20 is one of the 10 largest 10 mile running events in the United States and takes place every April right here in Austin! With 20 live bands along the course, you’ll hear and see more music per mile than any other race in the country. Once you’re finished, participants can grab a free beer and rock out to a huge headliner concert. Ten miles is tough and challenging but it’s also an attainable distance with the proper training. If you’ve never run before or would like to run faster, January is the perfect time to set a New Year’s goal to run 10 miles at the Austin 10/20 on April 14! The first step to achieving your goal is to recognize that you are capable of running 10 miles. The second step is to register online for the Austin 10/20. As soon as you sign up, you’ll have access to a free online adjustable training program powered by runcoach. Your training program is tailored specifically to your fitness level and schedule and is perfect for the beginning runner to the elite. Unlike other training programs, if work gets busy or you come down with the flu and can’t run for a day or two, your runcoach plan will automatically adjust to make sure you’re back on track in time to run the Austin 10/20.
2012 was the inaugural year for the Austin 10/20 and was a huge hit amongst the 8,000 registered runners: “A NEW TRADITION IS BORN!! Awesome event, great organization & support crews, excellent post race – one of the distance seasons best!! Great job on the vision and execution for something that fits Austin perfectly.”
“I was beyond impressed with how everything came together logistically, especially for an Inaugural race. Bands were great, volunteers were plentiful, tons of water stops to keep us hydrated, cool towels during the race AND at the finish … I will 100% be back next year.”
The 2013 Austin 10/20 is expected to reach it’s 10,000 person cap. Interested runners and walkers are encouraged to register early to avoid missing out on this popular event. Stay focused on your New Year’s goal, maintain a positive attitude and follow your custom training program. By the time April rolls around you’ll be ready to line up with 10,000 other runners and walkers and conquer the 10 mile distance! The Austin 10/20 is produced by TurnKey Operations. Registration for two more exciting destination cities in the 10/20 series will open in 2013. To learn more about the Austin 10/20, go to www.Austin1020.com or find them on Facebook. J A N 2 0 1 3 N E W Y E A R ' S R E S O L U T I O N G U I D E 75
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Austin Simply Fit
President of Austin Simply Fit, had a vision to provide a community where every personal trainer and client is given the education, tools, motivation, support, and opportunity to improve performance and promote a healthy lifestyle. This combination has the ability to improve quality of life by optimizing physical, intellectual, emotional, and social wellness. Co-owners Logan Lepper, originally the founder of L2 Fitness, and Krista Bergeron share a similar vision. With the idea that three heads are better than one, they have combined their knowledge and passion to lead a firstclass team of trainers at two studio locations. Many people struggle with weight, body fat, lack of strength, minimal bone density, or other health-related problems. At Austin Simply Fit, the key to improving and maintaining health is quite straightforward: a balanced body requires balanced training. There are no tricks, shortcuts, or magic pills that will produce lasting results. You must exercise, eat a balanced diet and recover properly. Austin Simply Fit trainers make it a priority to educate clients on what this actually means for them and how to realistically integrate these three habits into daily living. It should be a priority for all clients, regardless of fitness level, from beginners to elite athletes. Austin Simply Fit has the unique ability to help anyone and everyone reach and maintain their health, fitness, and
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performance goals. With an overwhelming abundance of relevant experience amongst the staff, there isn't one individual that would not benefit from a customized program at ASF. And it gets better: ASF caters each workout to 30 minutes. That's right! Using a combination of scientific research, preparation, organization, and first-class customer service, ASF provides top-notch training in a timely, efficient way. With proper time management, ASF defeats the No. 1 excuse for not getting to the gym, which is, "I don't have time.â€? Clients also benefit from flexible by-appointmentonly scheduling that helps promote accountability and consistency. In a society where most are habitually busy and overscheduled, we commend our clients for carving out time to improve their health- the foundation of a happy life. It is more than just hitting specific physical goals; it is one's decision to do the work that brings the ultimate rewards. Investing in your physical and mental well-being brings great returns that will never be regretted. ASF believes that a strong and able body helps us to live a better life. The ASF trainers understand there is not a one-size-fits-all program and prioritize understanding each clientâ€™s individual goals. Itâ€™s what separates ASF from other gyms and studios: the wholehearted dedication to improving lives everyday.
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team of personal trainers that share a passion for helping others transform and improve their lives through fitness and healthy living. The term 'meta' is the latin root word for 'above' or 'beyond' and that's exactly what their program consists of; taking you from where you once were, to a level of achievement far past that of your initial goals and desires. Their trainers will customize a workout program that will help you reach your goals and teach you how to properly build the body that you had always dreamt of. MetaFitness offers individualized programs through personal, couples, group, and online based training methods ranging from as minimal as one session to an allencompassing 12-wk program which incorporates nutrition, 'at-home' workouts, and face-to-face sessions. Throughout the program, their trainers will provide you with dietary guidance to keep you on track to reach pre-determined goals and provide you with the knowledge to maintain a healthy and fit lifestyle that is sustainable for long after you've completed it. Throughout your duration with MetaFitness no two workouts will ever be the same as they fuse programming methods of cardio, aerobic, anaerobic, metabolic conditioning, and weight training to create a workout unlike any other. MetaFitness offers flexible morning and evening group training sessions, which are available at their central Austin location, while their concierge service allows you to train on your schedule and in-home or at your preferred location.
“I’ve reached a level of fitness well beyond any other point in my life.” “MetaFitness has been a true guide in changing both my body and my mind and has allowed me to push myself harder than I ever thought I was capable.” “They are a dynamic team of trainers who are compassionate but push you to exceed beyond what you think you can do.” “I saw so many positive changes in myself, and felt stronger - both physically and psychologically.” “The workouts are always challenging and geared to each individual's level. Even in a group setting. I get lots of personal attention that helps me keep correct form and push my limits.”
JAN 20 13 NEW YEAR'S RESOLUTION GUIDE
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Castle Hill Fitness
look like just a gym on the outside, but this 20,000 square foot facility has more resources in one place to meet a variety of wellness goals. This January we invite you to bring your New Year's Resolutions list to us. With 10 years in the Austin fitness community, Castle Hill Fitness has the experience to tackle each one on your list: Resolution #1: GET FIT It might sound short and simple, but if you've ever uttered these words you KNOW improving fitness is not as easy as it sounds. Castle Hill has 18 Certified Personal Trainers on staff with decades of experience helping clients make transformations of all natures. We also offer 100 yoga, Pilates, Barre, cycling, and fitness classes that require no membership fee and our downtown parking is free. Whether you're a beginner just looking to drop a few pounds or an athlete wanting to increase performance, Castle has the professionals to help you step up your game. Resolution #2: EAT HEALTHIER There are all types of philosophies and methods to getting more nutrients out of your daily diet. Eating more healthful foods is the 2nd most chosen New Year's Resolution and often the most difficult to stick to. Take the guess work out of eating right and head to Food for Fitness Café. Since 2004, our café adjacent to the gym produces tasty smoothies and pre-portioned meal options that are neither too little nor too much. Our selections are guaranteed to be freshly made with healthy and local ingredients when available. www.foodforfitnesscafe.com
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Resolution #3: QUIT STRESSING OUT! It's no surprise that the third most common resolution made by the population is to lower stress. Modern life is one packed iCal full of commitments and deadlines, and it's a miracle to get even 15 minutes of silence at the end of the day. That's why Castle Hill has created its Spa. With a complete service menu offering Massage, Japanese Acupuncture, Structural Integration and skin care services like facials and waxings our licensed therapists will take you from “ARGH!!!” to “awww…”in as little as an hour. Like all of our services there's no gym membership required, all you have to do is schedule into that iCal. Resolution #4: GET OUTSIDE MORE If you're tethered to a desk most of the day this resolution might find its way to your list. Luckily, Castle Hill Cycles can outfit you for your next outdoor adventure. On the road, on the trail, or on the track, our bike shop can set you on two wheels and get you out the door to rekindle that love affair with fresh air. Our focus is custom fits and expert service so no one walks away without a ride to fit their needs. We guarantee it! www.castlehillcycles.com No matter what area you want to adjust in the coming year, Castle Hill Fitness has an avenue that can lead you to a successful transformation of the body, mind, and spirit. Here's to a fitter YOU in 2013!
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Of The Lion Fitness
city life of Austin, Texas sits a small warehouse gym known as Of The Lion Fitness. Located in Central Austin, OTL Fitness is intended for those prepared to not only take their fitness but their entire lives to the next level. True Austinite since the age of 1, owner and head coach David de Leon brings an intensity and knowledge to his programming that athletes of OTL Fitness feed off of. Although programming is designed for all fitness levels and fitness backgrounds, athletes are expected to rise to the occasion every time they enter the gym and work as hard as they can. OTL Fitness believes the harder you push in the gym, the harder you will push in life no matter the obstacles. If you are looking for smoke, mirrors, and glamour shots, Of The Lion Fitness is not the gym for you. Athletes here believe fitness is more than just a workout; they use it as a way to get more out of life. From Coach David: I created Of The Lion Fitness for others like myself who are driven for more out of life. Too often we settle for what is easy and we become mediocre, and in my eyes, that is unacceptable. I want my athletes to have fun, work hard, learn, and achieve success not only in fitness, but in everything they do. More importantly, I want them to be fit not only for the now, but for their kids and their grandkids. No, Of The Lion Fitness is not for everyone, but for those who are willing to work hard and who want to achieve great things in life, Of The Lion Fitness will always have a place for them.
Greatness is upon all of us, some just need the extra push from either a coach, or a team of like minded individuals. Of The Lion Fitness takes pride in its abilities to not only give you a better life physically, but mentally as well. Become part of something great, become part of Of The Lion Fitness.
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invictus means unconquered or undefeated. Fueled by a personal story of perseverance, Owner and Executive Coach at Invictus Fitness, Nicole Renna, assembled an arsenal of top notch executive trainers that continue to set the bar for personal in home training and transformations. “I struggled with injury and fought to stay fit my entire collegiate career. My goal is to provide a service that resonates with me and helps those that face similar challenges. In my opinion a lack of health or fitness is hardly ever just about fitness, that's why we take a holistic approach when working with clients.” And, the approach speaks for itself. With Austin Fit Magazine Top Trainer accolades, raving client reviews and countless transformation stories, the Invictus Team continues to achieve results that make them among the most sought after transformation coaches in Austin and surrounding areas. “The results we achieve are stellar. We generally see a minimum of 10 percent body fat reduction in 12 weeks, but to me it’s the whole process that’s life changing. Our goal for Invictus in 2013 is to continue to expand our reach and help change as many lives as possible.” Invictus empowers you to conquer your goals, transform your life and dominate your destiny. Whether you’re a
weekend warrior, top level athlete, or someone who has never been into fitness, the team at Invictus can help you find your strength, take control of your life and finally discover what it’s like to feel fully alive and healthy.
Statesman Capitol 10K
is the largest 10K in Texas and the fifth largest in the United States. The 2013 race will mark the 36th time lifelong running enthusiasts, beginners, joggers, walkers and strollers have joined together in supporting a cause and having fun while running (or walking) Austin’s downtown streets. April will be here soon! Register on your own at Capitol10K.com, or get a group of friends and family together. Then, train hard and get your feet on the street at 8:00 a.m. on Sunday, April 7, 2013. And, you can stock up on last-minute training and nutrition advice at the Cap 10K Health & Fitness Expo! April 5-6, 2013 from 11 a.m. - 7 p.m. at the Austin Convention Center.
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Sunlounge Spa and founder, Steve Dedear, have become the leading provider of Exilis®, in the entire state of Texas. The award winning Exilis® device provides pain-free, non-invasive body contouring, skin tightening, and facial rejuvenation. Additionally, Steve has assembled an experienced team of top notch professionals providing DermaFrac, chiropractic care, massage therapy, Botox® and Juvederm injectibles, teeth whitening, and of course, tanning (UV beds & spray). Sunlounge Spa provides its services downtown, Lakeway, and Round Rock. “Look great, feel great, relax, and enjoy”
and perfect for those who love to sweat, CYC is a highenergy, music-driven, indoor cycling studio offering a unique, full-body workout that burns 800 calories per 45-minute class. CYC Creative Director Keoni Hudoba, recently named “New York’s Best Gym Trainer,” developed the one-of-a-kind workout that pairs indoor cycling with techniques to activate the upper body and core, including boxing, crunches, and swimming. Set in a dimly lit room with energizing music and highly engaged trainers, a class at CYC feels less like work and more like a party on a bike. “CYC is thrilled to open in Austin, a city known for healthy living and dedication to philanthropy, which mirrors our company’s mission and philosophy,”
says Stephen Nitkin, CYC Founder and CEO. Riders can continue to feel (and do) good knowing that for every mile completed, CYC will donate a portion of its profits to one of its charity partners. The Austin studio is expecting to reach more than one million miles in 2013 alone. CYC is introducing new proprietary social technology to enhance the overall cycling experience. Riders will be able to track and share their results, compete against fellow cyclists, and compare miles traveled in class with real distances on a map. CYC provides shoes, water bottles and towels, and the studio has lockers and showers for riders on the go. There is a nice lounge with Wi-Fi and free parking for CYC customers in the building's garage. Come in for a spin! First Ride Free! Use this code: FRAUSFIT
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Tim Zeddies, Ph.D., Sports Psychology
a licensed psychologist who has worked in the field of sports psychology for over ten years as a professor, consultant for teams and individual athletes, performance-enhancement coach, advisor, diagnostician, and psychotherapist. He works with athletes across all competitive levels, including high school, college, professional, and elite (i.e., Olympic), as well as fitness-minded and driven adults who want to improve their athletic performance and fitness. Dr. Zeddies has worked with athletes from a broad spectrum of sports, including (but not limited to) biking, boxing, baseball, basketball, golf, distance running, equestrian, football, rowing, softball, soccer, swimming, track, triathletes, volleyball, wrestling, and CrossFit. Typical goals that athletes address include:
I am excited to look at how you and I can work together to improve your mental approach to exercise, fitness, diet, and/or competition as a way of taking your game to the next level. Call me when you're ready to schedule your consultation. See you then!
Tim Zeddies, Ph.D. Sports Psychology
Serenity Creek Med Spa
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to the hair follicle. It is best to wait 4 to 6 weeks between each treatment for optimal results. How do I prepare for a treatment? If you typically tweeze, wax or use depilatory creams for hair removal you should avoid doing so six weeks prior to your treatment. One day before the treatment the area being treated should be shaved. The area being treated for laser hair removal should not be exposed to sunlight, tanning booth, or spray tan 7 days before treatment. If the area being treated is exposed to sunlight, tanning booth or spray tan 7 days prior you are risking hypopigmentation of the skin. Services Provided:
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Capital Area Counseling
a growing need for affordable mental health services Capital Area Counseling has been providing low cost, high quality, accessible psychotherapy in the greater Austin community for over 30 years. People come to us with a variety of concerns, needs and desires including but certainly not limited to experiences of grief and loss, recent or past trauma, depression, decrease in vitality/ feelings of aliveness, feeling stuck, stress and anxiety, life transitions, understanding and managing a mental health diagnosis, LGBTQQ and issues they face, identities, relationships, communication, meaning, purpose and personal growth. Our therapist community is diverse and extensive, spanning across all of the helping professions. Our clients work with licensed community therapists, post-graduate therapists accruing hours towards licensure or advanced licensure, and pre-graduate therapists completing their final practicum before graduation. This allows us to practice from a wide range of methods, techniques, and styles to meet the unique needs of the people we serve. Our shared approach is that of providing the most safe, collaborative, and caring environment possible! Located at 2824 Real Street in the heart of East Austin we offer individual, couple, family and group therapy sessions in a private peaceful setting. We serve adults, adolescents and children in English and Spanish. Our sliding fee scale is based
on household size and income. The length of service is solely determined between the client and therapist therefore sessions can continue for as long as it makes sense to work together.
To schedule an appointment please call 302-1000 x100. For more information please visit our website at www.capitalareacounseling.org.
Pilates South Austin
is not only possible it is what you were born to do. “Easier said than done” says the loud voice in your head. Playing super human and being there for everyone else in your life is great, but what about you? It’s this simple, if you invest in yourself first, you will unleash the power your body inherently holds. Let us help you MOVE in that direction!
We believe in the power of YOU! Pilates South Austin is building a community of people who empower themselves first so they can actualize their dreams and be present to those they love most. Pilates South Austin is your studio, designed with your personal care in mind. We will work together setting goals and attaining the results that you desire in a professional and caring environment, creating a lifestyle
that is supportive to your mind, body and overall well-being. Guided by our knowledgeable and friendly teachers, you will learn how to breath and engage your body in new ways that strengthen you from the inside out. Your body will become toned and supple. A strong and flexible body equals longevity and ease when doing all that you love in life! We want YOU to live the life that you love feeling strong, flexible, pain free and balanced. We have what you need....what are you waiting for?
Your beautiful brand new Pilates South Austin studio offers the newest, top of the line equipment featuring Balanced Body Allegro2 Reformers.
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the supplements that are right for you? Science hasn't progressed to a point that we can test for every disease; however, urine analysis can determine your nutritional deficiencies. For the first time, vitamins can be customized to the individual. Optimal health requires eating quality foods to ensure proper nutrition. If we eat the appropriate foods, we can't be sure they'll be absorbed efficiently. With 25 years of combined experience, nutritionists at Diagnosticwellness are using health histories & urine analysis to determine deficiencies & chemical imbalances in the body. Our supplement formulas are a comprehensive combination of nutrients that address deficiencies by supporting the tissues, organs, glands & systems.
The Urine Test Kit is convenient and can be done in your own home. The results of the urine analysis & the online questionnaire allows Diagnosticwellness to formulate a supplement program for you. “I bought the urine test kit & was surprised once I received the results, that I needed supplements to improve liver & digestive function especially after taking vitamins daily for years. I feel great after taking supplements & a second test shows my deficiencies reduced”. — E. Vah, Austin To order your Urine Test Kit and obtain lab results and recommendations, mail $29.99 in a check or money order with return address to Diagnosticwellness P.O. Box 203264 Austin, Texas 78720-3264. Allow up to ten days for shipping.
Our urine analysis reflects your ability to maintain nutritional & metabolic homeostasis. The results demonstrate how your body handles dietary intake over a 24-hour period, not available through a ‘spot’ urine or blood analysis. Our analysis identifies nutritional deficiencies & chemical imbalances via a panel with six indicators. These indicators reflect the health of your digestive, nervous & immune systems, bone health, energy level, brain & muscular function, ability to digests fat & protein. The goal of the nutritional evaluation is to encourage you to take supplements that maintain, enhance and protect your health.
and it is time to mix up your fitness routine. Whether you're looking to improve your strength, flexibility and conditioning, or simply trying to find a way to reduce stress, Sunstone Yoga is the perfect activity for you. You will realize the most benefit from regular practice, but even those who can only attend an occasional class will enjoy yoga's calming effects and health benefits. Many regular students are actually able to reduce the symptoms of chronic diseases (e.g. arthritis, diabetes and thyroid disorders). If you have an open mind, positive attitude, and dedication, the positive effects of yoga are unlimited. At Sunstone Yoga we teach fitness styles of yoga and pilates (NEW!), including series yoga in a heated environment, power and vinyasa (flow) and our unique core strengthening series. Our core series is called the FIRE series, in which the postures are practiced in a specific synergistic and cumulative order. The warmth
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of the room allows you to work deep into your muscles, tendons and ligaments, changing your body from the inside out. Through regular practice you will reduce stress, increase strength and flexibility, balance the weight of your body, and improve the quality of your life. We have a diverse group of students and a strong core of regular practitioners who will share their passion for yoga and pilates with you. Our students come from all exercise backgrounds, from professional athletes to people whose first major exercise is our yoga. All of our students are focused on developing a personal practice, and regardless of your starting point you will be comfortab le developing your own practice at Sunstone Yoga. We supply free mats and towels for all students. Best of all, new students will get their FIRST WEEK free (by attending our intro class).
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started as a dream of Dr. Todd Bell and his wife Tiffany. It is a place for people of all ages and athletic abilities to come for complete wellness, to get fit and take care of their bodies. This revolutionary facility not only offers advanced fitness and sports training, but also medical laser spa and salon services. One of the key features that sets Fuel apart is that it is under the active direction of a physician, Dr. Bell himself. He is passionate about helping people avoid chronic health conditions by teaching them to take preventative measures and make lifestyle changes. Fuel also focuses on the importance of the health and well-being of the entire family, and offers exclusive kids and teens fitness programs. Some of Fuel’s services include: TRAZER® Nexersys™ Personal training Group classes
Medical weight loss NeoGraft™ hair restoration Waxology® waxing Massage therapy Check us out, and join today to look, feel and perform your best.
Dr. Todd Bell (B.S., Texas A&M University; M.D., Baylor College of Medicine; Commander, U.S. Navy) is currently a full-time emergency physician at St. David’s Round Rock Medical Center in the busy Level 2 trauma center. He is also working on a charity event to benefit the Wounded Warrior Project. In addition to his many endeavors, he manages to make time for the things in life he enjoys most: volunteering at the schools of his four children, spending time with his wife and family, and restoring old BMWs.
nutrition and fitness coaching company. Founded by INBA professional figure athlete Melanie Daly, Bodyworx Fit is dedicated to guiding you through the information minefield to ensure you get healthier, fitter and happier with your body than you ever thought you could. Melanie specializes in amazing transformations. As Lead Coach, with over two decades of experience and extensive knowledge in personal training and nutrition programming, Melanie and her team can take anyone who is currently frumpy to extremely fit, the overweight to the outstanding, and the already-fit to even more fabulous. Bodyworx Fit coaches are experts in providing:
gramming for men & women Individualized nutrition guidance for health and/or fat loss Online training, coaching & nutritional programming for busy people Private and corporate boot camps Fat loss challenges and hydrostatic body fat assessments Melanie and her team are actually part coach, part nutritionist, part scientist… with personal trainer, accountability partner and personal concierge built in. With our guidance, you become your own superhero, accomplishing goals you might’ve thought were impossible. Isn't it time to start taking the best care of you? Make the commitment to move forward in your fitness journey by emailing us today: Melanie@BodyworxFit.com
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health and gain self-confidence with a versatile training program personalized to fit any unique lifestyle. FiT Systems’ new training facility in the Hill Country Galleria combined with a fitness App that goes where they go, means clients have 24/7 access to their custom fitness and nutrition programs. Owners and founders Mariah and Eric Ziegler developed three customizable programs to help clients achieve their goals of weight loss, toning and endurance in a 12-week period. The new facility gives FiT Systems the space and capacity to train clients and ultimately, help them achieve life-changing transformations. "When a client works with us on a 12-week-Reveal, we are 110% focused on their end goal. When they are done, we encourage them set a new goal like running a race, entering a sprint triathlon or enter a bikini competition,” says Mariah Ziegler. "Our new facility and program offerings give them that space to do just that season after season, year after year beyond their 12 Week Reveal." What's more, the mobile App enables clients to track their fitness progress and receive instant feedback from our personal trainers and nutritionists without stepping foot into the gym! "This is exciting because clients can now take their FIT Systems Program - and all the world-class coaching that comes along with it - into the comfort of their own home, on their own schedule," Ziegler says. "I am pregnant myself with our first child, I realize how important that flexibility is, and I am now
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so grateful that we took the time to build the App before I have the baby - because now I am confident that I can lose the baby weight from home without having to go to the gym!" Family is foremost with the Ziegler's, so making fitness work at home was key to the overall FIT Systems strategy. “Our team of premier coaches and nutritionists are working to roll out in-home cooking services in 2013,” said Eric Ziegler. “Diet is 80 percent of an individual’s results, and we have found easy, delicious and low-cost ways to make this work for any lifestyle.“ FiT Systems has a program fit for you. Visit fitsystemsatx. com and take a survey to see which System - Transform, Sculpt, or Perform - is right for you or contact Mariah Ziegler at email@example.com for more information. About Fit Systems: Mariah Ziegler owned and ran Revelation Fitness or RevEx for the past four years, which perfected the 12-week body transformation. Her company was born after her own transformation 10 years prior when she went from a size 20 to a size four in six months. When Eric Ziegler, a reconnaissance marine and veteran of the Afghanistan war, and Mariah married last year, they committed to build one unified company that would provide a home for clients needing to Transform, Sculpt or Perform with their bodies. These ‘systems’ would become the foundation of Functional Integrated Training Systems, or FIT Systems.
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the 22nd Century Personal FITNESS for
Intense 22 Fitness
a scientifically designed exercise facility that produces incredible results in only two, 22 minute workout sessions per week. All workouts are individual personal training sessions conducted by highly trained exercise professionals. Everything has been carefully crafted to effectively, efficiently and safely help you achieve your health, wellness and fitness goals. Intense 22 Fitness Uses a Scientifically Designed Exercise Protocol. In the mid-1980’s, a team of researchers at the University of Florida was charged with developing a method of training that would increase bone density in osteoporosis patients. During that study a method of training was developed that decreased body fat, increased lean muscle mass, increased energy, improved functional ability, improved cardiovascular fitness, increased flexibility, and increased metabolism. Intense 22 Fitness uses this method exclusively with all clients. Intense 22 Fitness Uses Highly Specialized Exercise Equipment. The lead researcher of the osteoporosis study has developed a specialized line of equipment that utilizes end-stops to maintain safe range of motion, are computer monitored, are nearly frictionless, and incorporate specialized mechanical aspects to insure consistent tension. Intense 22 Fitness is one of the few facilities in the world using this line of equipment exclusively. Intense 22 Fitness Maintains a Specialized Workout Facility. Our Workout Facility is the ideal environment for safety and success, insuring that the body and mind can operate at the heightened levels necessary for this endeavor. Our Workout Facility is supercooled to keep the body from overheating (no
pooling sweat), is distraction free meaning there is no music, mirrors, motivational posters, or unsupervised clients. Intense 22 Fitness Utilizes a State-of-the-art Body Composition Analysis Machine. Our state-of-the-art body composition machine is not a standard scale. Our machine tells you exactly what you are made of by identifying Weight, Lean Body Mass, Body Fat Mass, Dry Lean Mass, Body Mass Index, Body Fat Percentage, Basal Metabolic Rate, And more... Intense 22 Fitness Provides An Online Nutritional Guidance Tool and Cutting Edge Nutritional Products Nutrition is vitally important and that is why we provide all the tools necessary for your nutritional success. We provide access to an online nutritional software program developed by a NASA scientist. We also provide nutritional suggestions, encouragement and supplementation, as well as fitness and nutrition motivation challenges. An entire workout at Intense 22 Fitness lasts only 22 minutes...sometimes less. How can it be so short? It’s all about the science. Our carefully designed system insures that each muscle group is efficiently and safely loaded producing very real results in a very short amount of time. We make sure that you will be safely trained by taking you to the exact point where your body’s adaptive processes are triggered and not beyond. Because of the intensity of the workouts, two to four days of recovery time between workouts is required. The best part is that you can begin to achieve all of your goals and dreams in less than an hour per week with our training method. Call us today at 512-220-3739 to schedule an appointment.
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body was meant to help others. Her passion is showing others how to lead a healthy lifestyle through fitness and nutrition, and teaching them that it can be a fun and enjoyable experience. With a Masterâ€™s Degree in Exercise Physiology, extensive nutrition knowledge and with time spent as a former collegiate athlete, Robyn knows what it takes to help someone achieve their health, wellness and athletic goals. Robyn founded Boot Camp U in 2009, which quickly became a staple in the Austin Community. Her main goal was to create a family-like community, where teamwork and camaraderie are encouraged. Robyn has never personally had a gym membership, trained at a traditional big box gym or really felt comfortable in such a setting. She was always more interested in a more community-like atmosphere when it comes to be active and being in an environment in which you could feel free to be yourself and can make some friends along the way. She feels that making fitness a social thing,helps to connect us all and helps to make it more of a lifestyle change instead of something that is required and not looked forward to. When Robyn found CrossFit, she knew she was in the right place and that it was a type of fitness that she needed to share with others. The team atmosphere, the camaraderie and the encouragement from others made her feel as if she was on a team again and it instantly fueled her passion for fitness more intensely. The fact that there were no machines, which required YOU to be the machine, was extremely appealing to her. The workouts require you to dig deep and find that inner-athlete, no matter what your background or fitness level. It's a mental challenge that leaves you feeling ready to conquer the world. At CrossFit REP, you'll find much more than just amazing fitness classes. REP offers nutrition counseling, personal training, workshops and seminars, community workouts, open gyms, kids programs, athletic programs and sports camps (coming soon!) and a FREE community workout every Saturday at 9am! So come check it out and make sure you say hi to Robyn!
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SAVE THE DATE: May 27, 2013
Registration is now open.
One Course – three distances OLYMPIC 1.5K SWIM + 40K BIKE + 10K RUN SPRINT .75K SWIM + 20K BIKE + 5K RUN FIRST TRI .4K SWIM + 10K BIKE + 5K RUN Registration and more information at CapTexTri.com
THE PREMIER TEX AS TRAITHLON
AUSTIN TEX AS
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Page from the Pro’s Book Incremental transformations bring big results BY PATRICK EVOE
edia depictions of most athletes tend to take one of two paths. They either highlight great athletes and focus on their achievements in competition or describe cases where individuals have made miraculous transformation in life. These journalistic leanings are not without reason. As readers, we love to hear about triumph in competition or the power of human will. These messages can have a powerful positive impact on peoples’ lives, inspiring the inactive to get up off couches and the overweight to shed pounds. For all the positives, I feel this spotlight fails to emphasize the power and importance of incremental change and improvement. There is a practical reason for the media’s bias. Reading an article about how a runner trained her guts out with multiple, daily practices for a year in order to shave off one second of her 800-meter track time doesn’t keep you glued to a newspaper. We only want to see her in the Olympic finals. Watching a television show about a person losing half a pound a week for a total of 25 pounds over a year? Yawn. Watching a morbidly obese person lose 35 pounds in one week of sweating it out with trainers, chefs, and dieticians? Now that sounds like TV! The problem with this focus is that it sets up unrealistic expectations and anticipation for instant gratification in sports and fitness. The reality is that great improvements are the outcome of adding up small changes and micro gains over long periods of time. In my past life as an engineer, calculus taught me that it’s the summation of a great many tiny changes over time that leads to significant results. All great athletic achievements are built on this idea. A New Years’ resolution, however, is usually based on the idea that a single momentous change will alter one’s life. While there are occasional success stories with this theme, we as athletes should instead focus on making small improvements. Week after week, month after month, year after year, they will add up. This has been the overwhelming theme of my athletic career. I call it my Carnegie Hall approach to sports. What’s the fastest way to Carnegie Hall? Practice, practice, practice. I keep training logs to help in this process. For certain sessions, I write down my times and paces; while it’s hard to see the improvement from one workout to the next, I can see that my times are indeed faster when I look back at the same session two years prior. You often hear sporting event announcers talk about “what athlete X did differently in his training this year” because it makes for something to discuss on television. Yes, top athletes are always tweaking and modifying training plans and approaches, but the media rarely mentions the overwhelming truth—the fundamen-
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tals stay the same. Those top athletes are all training hard every single day, year after year, to make tiny improvements, knowing that it’s the summation of these efforts that will win championships. Athlete X didn’t win the medal because he did more plyometric gym work in the off-season or took up a kettlebell weight program. Real champions don’t chase fads; they simply build, little by little, on a foundation of years of work. What is the take-away message in this? As we apply ourselves an endeavor in sports or fitness, be it losing weight, a personal best in the half marathon, or winning an Ironman, we need to let go of those images from the media. We must understand that instant gratification is not an option, and instead dedicate our energy to incremental changes and improvements. We have to have the patience and trust that
their summation over time will indeed lead to results. Is this yet one more way of saying that, by focusing on the process, the results will take care of themselves? Yes; that is exactly what I’m arguing. If your transformation goal is to lose weight, focus on one half pound per week. Don’t chase the ab-ripping fads or unrealistic breakthroughs portrayed on television. If your transformation is to run a Boston Marathon qualifying time, don’t focus on the ten minutes you need to drop. Start by working towards a two-second per mile improvement. Then, work to the next one-second-per-mile improvement. These smaller gains take more patience but are much more achievable. When I look at my Ironman racing now, I no longer take the approach that “I have to take off X minutes to be where I want to PHOTOGRAPHY BY STACY BERG
be.” That mindset only leads to pressure and frustration. I know that focusing on the tiny improvements will get me there if I am patient and diligent. I would love it if I could just wave a wand and take five minutes off my Ironman swim time. Instead, I’m focused on my ankle flexibility. For the last several weeks, I focused on getting my elbow high and fingers pointed down as early as possible to better anchor the “catch phase“ of my swim stroke. In a couple of weeks, I will focus on a different small detail. While I do several things well in my swimming stroke, there are always areas where I can definitely improve. I’ve recently partnered with a new swim coach here in Austin, and we are in the process of making those changes that I know will add up over time. I’m not expecting to be the first out of the water in my next race, but I trust that good results will come from the summation of those incremental improvements we’ll be making during my course of training. AFM
TECHNIQUE CRITIQUE — Evoe presses his hand and forearm against Coach Brackin's hand to demonstrate putting pressure against the water at the proper angle during his catch.
Pat perfects his craft Breaking down his swim stroke
JUMP RIGHT IN — (Left) On a cold winter morning, Evoe jumps into the Endless Pool in Coach Brackin's back yard to begin their session. (Right) Coach Brackin gives feedback on connecting the catch-phase of his stroke with his hips while they watch the underwater video of his swimming.
TRAINING GEAR — (Left) Evoe puts on TYR Catalyst Connect paddles which lock his wrist and forearm in proper alignment to emphasize proper catch position while swimming. (Right) Evoe uses- ankle weights to increase resistance water during his kicking so he can better feel the load and fire phases of his kick. J A N 2 0 1 3 AUSTINFITMAGAZINE.COM 9 1
What Inspires Your Swimming? Seeing and feeling your way to stroke success BY KIM BRACKIN
hat inspires your swimming? I am not referring to why you do it, but rather how you do it. How do you define your stroke, visualize it, and imagine it? One group of my collegiate swimmers at Auburn often had fun playing a game at the end of a workout where they would mimic one another and then try to guess who each was imitating. It amazed me how adept they were at transforming their movements into someone else’s stroke. I’ll admit that, on the occasional workout, I would try to “be” Kirsty or Maggie, both World champions in the IM (a BIG stretch on my part). Visualization is an amazing tool for learning a new skill, one that has been found to be extremely successful by not just athletes, but also musicians, actors, and even executives. In general, visualizing puts you in a positive and confident state of mind and readies your nervous system for performance. Studies have found that during focused visualization, neural pathways are formed and habits are built. Alan Richardson, one of the first scientists to publish papers regarding effective visualization, stated that, in order to be most effective, the visualizer should both feel and see what he or she is doing. In his experiment with free throw shots in basketball, the subjects who were most successful “felt” the ball in their hands and “heard” it bounce in addition to “seeing” it go through the hoop. One of the inherent problems with swimming is that you rarely get to see others’ stroke mechanics, much less your own. I highly advocate videotaping as a way of getting an honest look at how you move through the water; you might be surprised. One of the things my clients appreciate the most is that they get to see EACH stroke they take, either in the mirrors in the pool or via the videotaping we do, as well as look at video of how a “pro” does it... and then they begin to mimic. It is amazing to watch my swimmers self-correct simply because they can see what they are (or are supposed to be) doing. Seeing your own mechanics and watching proper technique examples are by far the best ways to begin to make improvements. But don’t fret if you don’t have access to mirrors or video footage; just take the time to find something that inspires you in the water and play that image repeatedly in your mind’s eye. Need some 92 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
help? Here are some useful images to call upon: Dolphins: graceful, strong, and streamlined animals, full of joy and life as they navigate their element. You never get the sense they are working… they are playing! Sailfish: the fastest fish in the ocean! Clocked at a maximum speed of 68 mph, sailfish make Florent Manaudou (France; winner of the 2012 Olympic gold medal in the 50 free) look like a snail at 5.25 mph. Barracuda: with their torpedo-like torso, barracuda move through water quickly yet without much effort. I’ve heard a number of world-class coaches refer to my most decorated athlete, Kirsty Coventry, as looking like a barracuda! SUP: if you are a swimmer and haven’t tried Stand-Up Paddleboarding yet, you need
to get down to Lady Bird Lake, stat! Visualizing your stroke as if you’re paddleboarding is the most effective imagery. Why? A paddleboarder puts the blade in the water as an anchor and then uses his or her core to pull the board past the paddle. I think one of the biggest mistakes inexperienced swimmers make is holding onto the idea that they merely “pull” the water past them with their hands. Au contraire! The most effective swimmers in all four strokes set “anchors” just like that SUP blade. These anchors are made up of their hands and forearms, as they then engage their abs and hips to move their bodies past that anchor. This anchor is also referred to as “the catch” in a swim stroke. In a good catch, the swimmer’s fingertips are pointed downward, the elbow is high, PHOTOGRAPHY BY STACY BERG
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and the hand and forearm act as a blade, holding pressure on the water throughout the pulling cycle. Sculling drills are great ways to practice getting into and holding this position. In addition to practicing sculling drills, swimmers can also utilize paddles to work on their catch. I suggest starting with small ones first and building up in size. Use only the finger strap (no wrist strap) so that you are forced to keep pressure on the water with your hand, in order to avoid letting the top of the paddle catch water and fall off.
It is so important and valuable to have positive images to mimic as you both drill and train your stroke. Regularly utilizing visualization to improve your stroke technique in practice will transfer into actuality while racing, as those good practices will become second nature. So go ahead and think BIG in order to start transforming your stroke into something that inspires you! AFM
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It's More Than Just the Lycra Making the transformation from bike rider to cyclist
BY TREY STEELE AND DAVE APPEL
iding a bike is something that most, if not all, Austinites have done. From riding around the neighborhood with friends to jumping over homemade ramps, bike riding is definitely an American pastime. But beyond simply riding a bike lives another world—the world of cycling. Cycling is not just about riding a bike; it’s a lifestyle. So how does one make the transformation from bike rider to cyclist? Let’s find out. Most of you probably have an emotional connection to bike riding, the very words conjuring up childhood memories of getting your first bike and the freedom that came with it. For some of you, childhood was not only the beginning but also the end of your biking 94 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
experience. When the driver’s license was awarded and the first car handed down, your bike quickly headed to storage to await its fate at the next annual garage sale. Perhaps you rekindled your relationship with biking in college when you realized that it was much easier to lock a bike close to the classroom doors rather than park a car miles away. Upon graduation, the cycle repeats: this time, the bike makes it onto Craigslist or is donated to charity. For some of you, that may have been the last time you ever rode a bike…at least until you have children, when you will purchase their first new bikes and the cycle will start all over again. So what makes the difference between being a bike rider and
being a cyclist? The transformation to cyclist begins the moment you start using the bike as a fitness-training tool rather than merely as a mode of transportation. The crossover from casual bike riding can happen in a number of ways. For example: when a lifelong runner is told that, due to the impact on damaged joints, running is no longer an option, cycling is often the first alternative due to its lowimpact nature. Others get into cycling when attempting a first triathlon. The common theme behind the start of every transforma-
Austinites make a pilgrimage to the Veloway. Upon conquering the Veloway, you will likely begin to seek group rides, which will enable you to see how your fitness compares to others. During this time in your transformation, you start to meet other riders with your interests and new friendships form, and so riding buddies are found, with new experiences following. You might even attend your first charity bike ride, where you meet even more people who look like you and speak your language. As your comfort in the cycling
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512.472.0726 tion from bike rider to cyclist is a desire to improve fitness. But that desire is only the beginning of the transformation. Some of you may even be in this transformation process right now. How do you know? Do you wear tightly fitted cycling clothes when you ride? Do your shorts match your jersey? Do you call that a “kit”? Transformation complete. Do you know the secret verbal and non-verbal language of road cycling? Do you say “on your left” when you walk by people? Do you point out debris on sidewalks to your family during group outings? Transformation complete. If you frequently use the terms electrolytes, recovery ride, or Strava Suffer Score, you’re past the point of no return in your transformation. Time to go all in and shave the legs!
The transformation comes with physical changes as well. You may start with rides of 10 to 15 miles around the neighborhood. Once you have the mental confidence that you can unclip from your bike without falling over and you have become comfortable enough to be around others in cycling gear (a.k.a. your kit), you may head somewhere else, such as the Veloway. The Veloway is a 3.1-mile paved loop in South Austin that is only open to bicycles and in-line skaters (no runners, walkers, or motor vehicles are allowed). During their transformations, many
world increases, so will your mileage and the speed with which you will conquer your rides. If you have been through this transformation, we hope you’ve had a chuckle or two while you reflected on your reasons for riding your bike. If you have not been through a transformation, grab your bike and go for a ride. Maybe even test yourself a bit by seeing how fast you can ride around your neighborhood. Who knows what transformation that ride might spark? In our opinion, the most gratifying parts of rekindling your interest in the bike and undergoing this transformation are the friendships that come from pursuing a truly lifelong activity. The fitness that results is a very close second (if not a tie), because your new friends are going to challenge your fitness… just as you are going to challenge theirs. What makes cycling so beautiful is that you get to spend time socializing and exercising while enjoying the beauty of the outdoors. Good luck with your transformation! AFM
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Shifting Strides Moving along the course toward becoming a runner
very “runner” was, at some point in time, a “beginner.” The transition from beginner (or “jogger”) to runner is much more than buying expensive running shoes, joining a training group, or increasing mileage. The shift is multifaceted and marked by distinct changes in running habits, as well as a purposeful transformation in one’s approach to running. There are plenty of articles, blogs, websites, and books that offer tips for learning the basics of running. The scope of this article is far too limited to offer a comprehensive plan to help “someone who runs” make the transition to “runner.” However, it is useful to get some pointers so that beginners know what to study, where to start, and how to identify the characteristics of the runner that they strive to become. Focus and Consistency The key difference between a beginner and a runner is the level of focus and consistency in running. A beginner might run the same routes or distances without much planning on a day-to-day or weekto-week basis. There is no real focus on the purpose of each run, and the beginner’s routine or performance might be somewhat inconsis-
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BY PAUL CARMONA
tent. It is true that beginners need a lot of what’s known as “time on their feet” to strengthen their running muscles and build endurance. Accordingly, it is appropriate for a beginner to run “just to run” instead of assigning a specific, focused purpose to every run. Similarly, the beginner needs to be flexible and should adapt the running routine to accommodate that individual’s ability and need for recovery. The shift to becoming a runner is marked by an increased focus on each run’s purpose and a consistent running regimen that follows a logical, measured pathway towards specific goals. A runner understands that different runs have different purposes. The focus of an easy run is far different than that of a tempo run. Likewise, a runner aims for consistency in running: consistent pace, consistent effort, and consistent results. This does not mean that beginners must assign a specific purpose to every run or adhere to a strict regimen every week. However, beginners should strive for running consistently; it’s important to avoid the “start and stop” irregular pattern that is most common after New Year’s resolutions. Adding focus can help with the boredom that many beginners experience. Instead of always running just to run,
beginners can add focus, such as aiming for a consistent pace over the course of a regular route, to keep workouts interesting. Patience and Planning Even though they may have long-term goals, many beginners tend to approach running with short-term vision. For example: A beginner might start running to lose weight, to get fit, or to complete a 5K race. Even with those long-term plans, one week’s runs may look much like the next week’s runs. At the same time, a beginner might be somewhat impatient, and, therefore, try to run longer or faster each week without thought toward building a training plan. Experienced runners think of running, or training, in terms of weeks and months. They plot their weekly runs with a longterm goal in mind so that every run has a purpose: an easy run for aerobic endurance; a tempo run for stamina; speed work for leg speed and race-specific stamina; hill work for strength; or a long run for muscle endurance. Moreover, runners learn patience with their running and training. They understand that this week’s workouts are designed for results that are weeks, months, and even years, ahead. The beginner who wants to develop into a runner does not have to learn all the technical points of highly specialized training. But for any runner who wants to move beyond a purely recreational viewpoint, the pathway is paved with planning and patience. Coupled with focus and consistency, the end result is the satisfying feeling that running is less like “work” and more like “reward.”
shoes as well as have enough experience with different brands and models to know which shoe works best for their individual needs. Over time, the beginner will gain this knowledge and become comfortable buying shoes based on experience instead of someone else’s advice. Many beginners never use a watch when running, which is perfectly fine. However, it is critical for beginners to keep track of the amount of time on their feet. Without a watch to keep track of time spent running, the only option is to guess—and the tendency is to err on the side of estimating more, not less, time running. Likewise, runners use a variety of tools such as headlamps, moisture wicking clothes, key pouches, water belts, and an endless variety of running headphones, hats, sunglasses, and socks. For the beginner, the most important tools (besides shoes and a watch) are comfortable, durable clothing. “Workout gear” is not the same as running attire. A lot of shirts and shorts have seams in places that can be very irritating over the course of a 45-minute sweaty run. Putting It All Together Be patient, plan your runs, focus on the purpose of every run, and strive for consistency. Buy proper running shoes and attire, and use a watch to keep track of minutes spent running. Over time, the transition from being “someone who runs” to “a runner” will be complete. AFM
Finer Points: Shoes, Tools, and Gear Beginners often have no idea what type of running shoe they need. The first piece of advice for a beginner is to find a reputable running shoe store, spend some time with the sales staff learning what type of shoe works best, and make a decision based on comfort and fit. Veteran runners usually understand the difference between neutral, stability, and motion-control
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TRAIN MUSCLE MOVEMENT
OVERHEAD SQUAT WITH SUPER BAND Start with feet shoulderwidth apart, standing on band to secure and anchor it to the ground. Then, extend the arms overhead and stand in tall posture to create tension in band. Maintaining overhead arm extension, perform a squat with the lower body by sitting back into the hips. The hands should maintain alignment over the feet at all times. The band provides good feedback if you start to lose position or posture during the movement.
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Kicking Off AFM FITTEST Moves Building up the body for better burpees BY DIANE VIVES, MS, CSCS
t’s arguably the most exciting time of year for fitness! This is when we start looking at new training goals and start preparing for events such as the AFM FITTEST (as in, "Fit Test"). For you competitors, we are going to introduce movements this month that build up the burpee this winter. It’s a great one to start with for conditioning as well as working toward strength in this full body movement. As with any exercise, progression is the key and this would be no different. We will be showing you ways of loading movements that complement the whole movement pattern of the burpee as well as an example of loading the actual burpee movement. Mastering the move-
ment with control and consistency through the full range of motion with body weight is the first goal of each one of these movements. Then, we show you ways that the movements can be externally loaded to build strength and strength endurance. By building strength and efficiency in this total body movement, you will create a good foundation to be able to then apply speed to the burpee movement in order to improve the number of repetitions that you will complete in one minute on the AFM FITTEST event day. As you get closer to the event, you will practice with more speed and track your best efforts.
PUSH-UP WITH WEIGHT PLATE Start in the plank position of the push-up. Use a lightweight plate to load the movements across the upper back. Keep the back flat and lower the upper body evenly, performing the push-up. PHOTOGRAPHY BY B R IAN FITZ SIMMONS
Don’t let gravity do the work; you want to feel like you are pulling yourself down into the low push-up position. Use smooth, controlled movements; if you are not yet able to perform the movement
with good form, simply remove the plate and continue with body weight.
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TRAIN MUSCLE MOVEMENT
MOUNTAIN CLIMBERS ON MEDICINE BALL Start in plank position with hands placed on a medicine ball (this creates a balance challenge as well as slightly elevates the body). Extend one leg into a plank position and place the opposite foot just under the hip in a knee-tuck position under the body. Switch the foot positions by driving the knee of the extended leg and extending the leg that was tucked while maintaining a flat and stationary torso position.
Knees should travel in a straight line under the body and not swing laterally outside the body.
BURPEE WITH DUMBBELLS Standing tall with light dumbbells (preferably hex dumbbells to avoid rolling at bottom position) at the hip carry position. Lower the body by bending at ankle, knees, and hips while reaching down with dumbbells about shoulder-width apart. Once the dumbbells are securely on the ground and you have a firm hand position, kick the legs back in to plank position. Perform a knee tuck to bring feet back underneath the body and shift weight back to feet.
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Bring dumbbells to sides and stand into full extension with shoulders, hips, and knees in line. Maintain smooth, controlled movements at each stage of the exercise. Be sure to master the movement with body weight before adding the dumbbells to the movement.
in your training program. Nothing is more frustrating than being excited about training for a new goal and getting injured. So train smart and take care of the vehicle—your body—that is going to carry you to your goal.
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TRAIN COACH CARRIE
Carrie barrett I’m thrilled and honored to be kicking off this inaugural “Coach Carrie” column here at Austin Fit Magazine. Ten years ago, I got off the couch and started running with a local marathon training group as an overweight and out-of-shape young lady who was looking for a fresh start in a new city. Back then, I wouldn’t even walk into RunTex because I was too afraid they’d tell me I didn’t belong there. My reasoning? I didn’t look the part. That certainly was no reason; it was an excuse. Like you, I’ve been at the starting lines full of nerves and overwhelming thoughts: “How did I get here and how can I get out of this?!” I’ve been at the bottom while befriending and cursing postsurgery crutches and physical therapy. I’ve sat on the side of a racecourse wondering how I could possibly sweat and have chills at the same time. I’ve volunteered at races and I’ve directed races. I’ve crossed the finish line last and I’ve crossed the finish line first. It is my hope that this column provides practical tips, training wisdom, and a little dose of self-deprecating humor along the way because, through it all, I’ve learned that if you can’t laugh at yourself, someone else surely will. On the adjacent page, you’ll see the first segment of my 12-week training plan for the Austin-American Statesman Cap 10K taking place on April 7, 2013. I chose to write a plan for this race because its hilly course provides a challenge for veterans, a fun time for beginners, and a snapshot of the unique personality that is Austin. Throughout the next few months, I’ll be sharing more training tips on our Twitter and Facebook pages. I’ll discuss how to build strength, how to run hills, how to improve your previous time, and more. I’ll also be available to answer any of your questions. In 2013, I resolve to be your coach, your mentor, your comic relief, and your friend as you dare to achieve your own goals.
Resolutions and New Starts Taking on a 10K BY CARRIE BARRETT
was sitting at lunch with some girlfriends back in November when one of them casually said to me, “I’m going for a 1:30 at the 3M Half Marathon in January. Will you pace me?” After I laughed out loud and choked on my water, I’m pretty sure I said something like, “Dude (chicks can call each other dudes), that’s a 6:52 pace. No, I cannot pace you. That’s insane.” “Why not?” she asked. “If I can do it, why can’t you?” “Why not?” I mulled over in my brain as the postlunch Chuy’s food coma started to take effect. Why couldn’t I train myself to do that? More importantly, why was I so quick to dismiss the possibility that I could? I had run a 1:32 before. What’s two more minutes? (That was the food coma talking.) We adults are so prone to discount our abilities and spew myriad excuses or reasons why we can’t achieve a certain goal: “I don’t have the right body type” or “I don’t have the time” or “everyone is so much stronger than me.” Whether you’re thinking about joining a CrossFit Box or signing up for an Ironman, you inevitably think of all the reasons why you could never possibly succeed. I ask my athletes this question all of the time: Are you coming up with legitimate reasons or excuses disguised as reasons? While every person and every situation is different, that lunchtime conversation certainly made me question whether I had valid reasons or lame excuses for poo-pooing the idea of this daunting new challenge. It also forced me to look ahead to 2013 and think about my realistic goals and resolutions. With that in mind, I’d like to share my resolutions with you and ask that you hold me accountable— at least until the next issue. 1.) Resolve to Believe in Yourself. I could spend 24/7 giving pep talks to the people I coach. All of the advice and wisdom means nothing, however, unless you have unwavering doubt in your own abilities to succeed. Rest assured, at any given event, there will be 10,000 different people on the start line and 10,000 different training plans that got them there. The key difference? A winning mindset and unshakable belief in yourself, your abilities, and your training. 2.) Resolve to Have Fun. My husband and I called 2012 our “bucket list” year for races. We threw time goals out the window in favor of once-in-a-lifetime experiences. We drove nine hours to run in the
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Big Bend 25K Trail Race, we (sort of) ran the Big Sur Marathon with several of our friends, we Escaped from Alcatraz in one of the toughest and most scenic triathlons, we biked in Spain, and we almost ran the ING New York City Marathon. This truly was one of the most memorable and exhilarating race years ever. In case you were wondering, I’m billing 2013 as my “I’m too old for this sh*t” year.” Who’s in? 3.) Resolve to Honor Your Body. Athletes are some of the healthiest sick people on the planet. Many of you are picking up this January issue having already planned your event calendar for the next two years. Planning ahead is wonderful and definitely necessary in some cases. However, be resolute in listening to your body’s signals of exhaustion, injury, burnout, and overtraining. Incorporate strength, movement, and relaxation into your routines. Throw in a regular dose of mental health days and Sunday “Fundays” and don’t be fearful of giving your mind and body the break that it needs. 4.) Resolve to Be Honest and Realistic. That, my friends, is my biggest promise to you. Cheers and Happy New Year! FYI: I’m still not planning to pace that chick to a sub-1:30 at the 3M Half Marathon. (See Resolution #4: Be Honest and Realistic) AFM
12 WEEKS TO Week 1 (1/7 — 1/13)
Rest Day- Strength
2-3 miles easy
and/or Flexibility Training
Week 2 (1/14 — 1/20)
Rest Day- Strength
Week 3 (1/21 — 1/27)
Rest Day- Strength
Week 4 (1/28 — 2/3)
Rest Day- Strength
2-3 miles easy
3 miles easy
3 miles easy
500’ 480’ 460’
0.00 .250 .500 .751 .001 .251 .501 .752 .002 .252 .502 .753 .003 .253 .503 .754 .004 .254 .504 .755 .005 .255 .505 .756 .006 .25
UNIVERSITY OF TEXAS at AUSTIN
LVD . HS T.
N. LAM AR B
W. C E
5 ZILKER PARK
ELEVATION CHART This course is scenic but challenging, especially in the first couple of miles. Start slow, pace accordingly, and enjoy the views along the way!
LONG RUNS = develop and strengthen your aerobic endurance. Start slow and remain steady throughout the run. Your pace should be about 1:00 min/ mile slower than your actual race pace goal. Think about a 5-6 on a scale of 1-10 of perceived effort. Advanced runners may also progressively pick up their pace for the last few miles to incorporate race pace training. Most importantly, do not start too fast.
CAP10K COURSE You'll pass several Austin landmarks including the Ann B. Richards Congress Avenue Bridge, the Texas State Capitol Building, Austin High School, and Lady Bird Lake. The race finishes at Auditorium Shores. Eleven aid stations are located along the course, complete with water and minor first aid supplies.
X-TRAIN = cross-training days. Give your legs a rest and enjoy other activities such as swimming, yoga, or cycling. EASY RUNS = whether done by distance or time, your easy runs are just that—easy. Focus on form over speed. Work on increasing your run cadence to an efficient 90 foot strikes per minute per foot.
TEMPO RUNS = prepare your body to run fast. Warm up for at least 10 minutes before starting the tempo run. Cool down for at least 5 min. It should feel like a 7 or 8 on a scale of 1-10 effort and should ideally be faster than race pace effort. I like to call this “comfortably uncomfortable.” Beginners should include their warm-ups and cool-downs within the time. Advanced runners should make their warm-ups and cool-downs separate from the tempo time.
THE CAP 10K
WEEKS 1-4 (1/7/13 — 2/3/13)
Wednesday Wednesday Thursday ThursdayFriday Friday Saturday SaturdaySunday Sunday 30 min tempo 30 min tempo Rest or x-train Rest or x-train 30 min easy 30 min easy Rest or x-train Rest or x-train Long Run: 3Long Miles Run: 3 Miles *advanced runners *advanced runners can increasecan dis-increase distance up to 6tance milesup to 6 miles
30 min tempo 30 min tempo Rest or x-train Rest or x-train 30 min easy 30 min easy Rest or x-train Rest or x-train Long Run: 3Long Miles Run: 3 Miles *advanced runners *advanced runners can increasecan dis-increase distance up to 6tance milesup to 6 miles
30 min tempo 30 min tempo Rest or x-train Rest or x-train 30 min easy 30 min easy Rest or x-train Rest or x-train Long Run: 4Long Miles Run: 4 Miles *advanced runners *advanced runners can increasecan dis-increase distance up to 7tance milesup to 7 miles
40 min tempo 40 min tempo Rest or x-train Rest or x-train 30 min easy 30 min easy Rest or x-train Rest or x-train Long Run: 4Long Miles Run: 4 Miles *advanced runners *advanced runners can increasecan dis-increase distance up to 7tance milesup to 7 miles
ILLUSTRATION BY M ELIS SA WARREN
J A N 2 0 1 3 AUSTINFITMAGAZINE.COM 1 0 3
It's Wintertime in The City Adjusting for cold weather running
BY LEAH FISHER NYFELER
ustin’s had a very mild winter so far (you may even ask, what winter?) but that doesn’t mean cold weather isn’t around the corner. Here are a few tips to help you negotiate running with a nip in the air.
your run. You can even layer your bottoms—some skorts and shorts allow you to pull tights on over them so that, as your legs warm up, you can simply stop and peel off your tights. (Note: You can tie long-sleeved shirts and tights around your waist as a way to carry those removed items.)
Don’t overdress. The biggest mistake people make is overestimating the amount of clothing needed during a winter run. Check the outside temperature and then add 20 degrees. You want your clothing to reflect that higher number (if the temperature outside is 40 degrees F, add 20 and dress as though it’s 60 degrees F). Why? Exertion will warm you up.
Consider the conditions. A clear, sunny, cold day is going to feel different from a gray, drizzly (or downright rainy), cold day. If there’s moisture in the air, realize that you’re going to feel even cooler and plan for a bit more coverage. While there’s nothing about Austin’s low temperatures that would preclude a run, do think carefully about ice. Ice can be invisible on pavement, especially if you’re running in the early morning darkness. Wait until daylight for warmer temperatures and sunlight to avoid a nasty fall.
Take care of extremities first. A hat and gloves will work wonders toward keeping you warm. You lose an amazing amount of heat from the top of your head, so pull on that knit cap. Because blood is diverted to the big muscles groups, wear gloves to keep your fingers warm and consider some thin wool socks for your feet. When those tiny bits are toasty, the rest of you will feel fine. Think layers. Several layers of thin, technical fabric shirts are going to keep you warmer than one gigantic fleece. Layering also gives you the option to adjust as you go and, sometimes, you may want to put layers back on as weather conditions change during
Invest in winter gear. Some smart purchases will go a long way toward keeping you warm. Here’s some essential gear: t Microfiber hat that covers your ears t Microfiber gloves t Sleeveless water-resistant vest or shell t Lightweight tights (running tights, like sleeping bags, cover certain temperature ranges)
IBM Uptown Classic 10K Oct. 7, 2012
sleeved shirt as your base, add the arm warmers, then cover with a long-sleeved shirt. The shirt can come off first; you can push the arm warmers down to your wrists; this way, you start out warm and keep an appropriate temperature as you—and the day—warm up)
Get out of wet gear ASAP. You’ll get the most chilled AFTER you’ve stopped running, so make sure you have dry, warm clothes in the car, including a fresh pair of gloves and perhaps some fleece-lined slippers. Strip out of your sweat soaked clothes and shoes and get into something dry within 20 minutes of your run. An old bathrobe is an excellent wrap for the ride home. Know thyself. Everyone is different; some are cold weather fans while others prefer a 90-degree day in full sun. Note what clothing makes you feel good and apply that knowledge to your winter runs. If you’re the type who’s always hot, a day in the 40s may mean short sleeves, gloves, shorts, and a hat. If you’re one who feels chilled in the AC at work, that same day may require tights and a long-sleeved shirt to keep you comfortable. Whatever you do, don’t let Austin’s winter weather keep you from enjoying your runs! AFM
Gazelle Foundation Run for the Water 10 Miler Oct. 28, 2012
ARC Decker Challenge Half Marathon Dec. 9, 2012
3M Half Marathon & Relay Jan. 13, 2013
Rogue 10K & 30K Jan. 27, 2013
LIVESTRONG Austin Marathon & Half Marathon Feb. 17, 2013
t Arm warmers (put on a short-
See 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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MIX3R Series Festival 2-Days of MUSIC & MOTION COMING 2013
Circuit of the Americas Austin, TX
REGISTER AT WWW.MIX3R.COM
Must redeem by 1/31/13 with mention of this ad. Offer expires seven days after redemption. Available for new guests only and cannot be combined with other offers.
where ballet barre meets yoga and pilates.
offering highly effective 60-minute workouts designed to lift the entire body. 2 Convenient Locations:
barre3 Austin Downtown barre3 Hill Country Galleria New Client Specials: 3 classes for $30* Unlimited Month $99* (Yes, you can take advantage of both!) *One time only
for updates and studio information: email us at firstname.lastname@example.org or like us on facebook: www.facebook.com/barre3austindowntown www.facebook.com/barre3AustinHCG
EVENTS feAtured // shAtner's World: We Just liVe in it
OUTDOORS JANUARY 1
Commitment Day It’s not a race. It’s a movement. Three hundred thousand people in more than 30 cities will set out on New Year’s Day to run a nationwide 5K in a simultaneous grand salute to fitness and commitment to a healthy 2013. Why? Because two out of three Americans are obese. Because the average child spends more than 30 percent of his time in front of a screen. Join your neighbors; join the movement; rejoin with your wellbeing and happiness. D[mO[WhÊi:Wo7kZ_jeh_kc I^eh[iYecc_jc[djZWo$Yec JANUARY 17-20
Austin Boat Show Trailers, campers, and boats—Oh my! The Austin Boat and Travel Trailer Show is the Super Bowl for Central Texas boat dealers. Expect all of the dealers to be displaying their brand new models all under one firmamental dome. Whether you’re a pontoon, cruiser, or wakeboard boat kind of guy, the showcase will have something on which to heed the call to the watery part of the world. But if you prefer to take your chances on land, the top local RV dealers in the area will be on hand as well with their fifth wheels, truck campers, and toy haulers. J^khiZWo#IkdZWo7kij_d9edl[dj_ed 9[dj[hWkij_dXeWji^em$Yec
108 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
The Longhorn Open Boasting to be the largest tournament in Texas, the Longhorn Open is a fundraiser for the UT racquetball team’s trip to the USAR National Intercollegiate Championships. Matches are held in the Gregory gym. <h_ZWo#IkdZWo=heho=ocWdZ H[Yh[Wj_ed9[dj[hh(ifehji$Yec JANUARY 27
Texas Roller Derby Pillow fights, tug-o-wars, back elbows, bloody noses. What’s not to love about mayhem at a high speed? Come check out the battle between the All-Scar Army and the Rhinestone Cowgirls. You may call it sport; you may call it entertainment; you may call it the most fun you can have on a Sunday evening. IkdZWoFWbc[h;l[dj9[dj[hjnhZ$Yec
ARTS JANUARY 4
Shatner’s World: We Just Live In It And what an interesting world it must be. The veteran actor and spoken word musician, now 80, takes his Broadway show to the road in a varied performance that is part stand up, part monologue. FWhWcekdjJ^[Wjh[i^Wjd[himehbZ$Yec
PHOTO BY BO B BEK I A N
feAtured // lion KinG
JANUARY 16 (OPENS)
The Lion King The Lion King was Disney’s 32nd animated feature film. The 1994 musical adventure opened to critical acclaim and garnered commercial success. Years later, the Broadway adaptation only added to the franchise’s litany of awards and fans, thanks to Elton John and Tim Rice’s unforgettable soundtrack. Marvel at the breathtaking spectacle of animals brought to life by award-winning director Julie Taymor. Relive the magic or let your heart beat with the rhythms of this highly anticipated return for the first time. Performances run until February 10. 8Wii9edY[hj>Wbbj[nWif[h\ehc_d]Whji$eh]
MomCom Austin MomCom Austin is a biannual event (in January and June), which brings together moms of diverse ages, backgrounds, and life experiences to support each other and welcome each other into the mom community. Speakers include women who have built businesses, written books, published successful blogs, or contributed to the community in their own way. They are “ordinary moms” doing extraordinary meha$J^[EWi_icecYecWkij_d$Yec
LIFESTYLE JANUARY 19
Top Austin Model Casting Top Austin Model is an annual, multistage competition for Austin-based models. Top Austin Model was created in 2011 and exclusively features local talent and businesses to serve as a platform for creative fashion professionals. The casting event is free and open to the public. Family, friends, and fans are encouraged to support the aspiring models. Check website for model requirements. @e_[:[L_[jefWkij_dceZ[b$Yec
Dell Children’s Gala The Dell Children’s Gala benefitting the Dell Children’s Medical Center of Central Texas is one of the most anticipated annual fundraising events in Austin. Each year, proceeds from the Gala provide more than $1 million to the Medical Center’s area of greatest need. This year’s event will include live music, silent and live auctions, dinner, and dancing with more than 1,000 private supporters and members of the medical community. IWjkhZWoWdZIkdZWo7kij_d9edl[dj_ed 9[dj[hY^_bZh[diWkij_d$eh]
Submit your event online at AUSTINFITMAGAZINE.COM
PHOTO BY PE TER LEE
(512) 442-6907 www.nilevalleyherbs.com www.mothermaryam.org
J A N 2 0 1 3 AUSTINFITMAGAZINE.COM 1 0 9
To schedule an event at your facility please contact Aaron Wedel at 512-230-2501 or e-mail email@example.com. Check out our website at www.bodyfattest.com for a calendar of events near you.
RIDES&RACES feAtured // bAnderA 100K/50K/25K, liVestronG Austin MArAthon & hAlf MArAthon, 3M hAlf MArAthon
PHOTOS BY CURTIS BARTON, STEVE & TAYL OR RICHÉ
110 A U S T I N F I T M A G A Z I N E . C O M J A N 2 0 1 3
JANUARY JANUARY 1
Resolution Run 5K St. Phillips Methodist Church, Round Rock stphilipsumc.org/index.php/missionoutreach/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
Natural Bridge Caverns Marathon, Trail Run, 10K, 5K Natural Bridge Caverns, San Antonio redemptionrp.com FEBRUARY 9
Creep Crawlies and Critters 5K YMCA Camp Cypress, Buda trailheadrunning.com FEBRUARY 17
Paramount Break a Leg 5K :emdjemd7kij_dWkij_dj^[Wjh[$eh]%+a LIVESTRONG Austin Marathon and Half Marathon (#6 in the Austin Fit Magazine Distance Challenge)
:emdjemd7kij_doekhWkij_dcWhWj^ed$Yec JANUARY 13
3M Half Marathon
(#4 in the Austin Fit Magazine Distance Challenge)
Nueces 50m/50k/25k/10k 9Wcf;W]b["HeYaoIfh_d]ij[`WijhW_bi$Yec
Bruises and Bandages 5K BWa[=[eh][jemdjhW_b^[WZhkdd_d]$Yec% trailseries.html
Alamo City Run Fest Alamodome, San Antonio alamocityrunfest.com
Biggest Loser Runwalk 5K/10K for Austin Williamson Country Regional Park, Leander X_]][ijbei[hhkdmWba$Yec%7kij_dU JNU+aU'&a
Trail Setter 5k and Kids Fun Run Twin Lakes YMCA, Cedar Park ymcagwc.org
Manzano Mile Texas School for the Deaf, Austin manzanomile.com
(#5 in the Austin Fit Magazine Distance Challenge)
9[ZWhFWha>_]^IY^eebhe]k[)&a$Yec Hero-Thon Half Marathon Series 7bWceZec["IWd7djed_ebbi$eh]%^[hej^ed
Ash Dash 5k Bunny Run Austin State Hospital Campus ashvolunteers.org
Pure to Pure Run (13 miles) Quarry Lake, Austin pureaustin.com/events Rocky Raccoon 100m/50m >kdjil_bb[j[`WijhW_bi$Yec
Submit your ride or race online at AUSTINFITMAGAZINE.COM
J A N 2 0 1 3 AUSTINFITMAGAZINE.COM 1 1 1
Best Selection, Best Price, Best Payment, Best Service, and ALWAYS MORE FOR YOUR TRADE!
South Point Hyundai 4610 IH-35 South on the Motor Mile in Austin
*2013 VELOSTER STK# H117336 LEASE $199/MO - 48 MONTHS. 12K MILES/YR .20/MILE FOR EXCESS MILEAGE. $3,500 DOWN PLUS TT&L FEES AND 1ST PAYMENT. MSRP $19870 SALES PRICE $19309 RESIDUAL .49 TIER 1 HMF LEASE W.A.C. NOT IN CONJUNCTION WITH ANY OTHER OFFERS REBATES OR INCENTIVES.
Best Selection, Best Price, Best Payment, Best Service, and ALWAYS MORE FOR YOUR TRADE!
South Point Kia
5306 IH-35 South on the Motor Mile in Austin
*2013 KIA SORENTO STK# K388991 LEASE $199/MO - 39 MONTH LEASE $2461 DOWN PLUS TT&L FEES AND 1ST PAYMENT. MSRP $26580 SALES PRICE $22965 RESIDUAL .55 INCLUDES $1,500 KMF LEASE CASH, $500 OWNER LOYALTY/ COMPETITIVE COUPON AND $500 MILITARY REBATES. 15K MILES/YR .20/MILES FOR EXCESS MILEAGE. TIER 1 KMF LEASE W.A.C. NOT IN CONJUNCTION WITH ANY OTHER OFFERS REBATES OR INCENTIVES.
Clean Car? Yes Please.
WE ARE AUSTIN’S GREEN DENTAL PRACTICE.
for exam, cleaning and x-rays*
It’s time to
• • • Mon - Sat: 8:00 AM - Last Car at 5:50 PM
ECO-FRIENDLY DENTISTRY MERCURY-SAFE DENTISTRY PREVENTATIVE CARE
• • •
IMPLANT DENTISTRY COSMETIC DENTISTRY INVISALIGN®
Thomas C. Gent, DDS, FICOI
Sun: 9:00 AM - Last Car at 4:50 PM
H2OHandCarWash.com 500 South Lamar | 505 W. Slaughter | 7711 Brodie Lane
300 South Lamar, Suite N | Austin, TX 78704 | 512-614-6800 * Regular price is $369. Not valid for patients with dental insurance.
Lone Star Gun Range would like to welcome you to our family friendly gun range just north of Lockhart only 18 miles from ABIA
Over 100 firearms “Try it before you buy it” rental selection Rife, pistol, and shotgun ranges (FMJ is allowed) Open everyday of the week excluding some major holidays Classes for every level of experience Birthday & Bachelor parties welcome
FIND YOUR FIT REGISTRATION OPENS JANUARY 1, 2013
Photos by Brian Fitzsimmons
# by the numbers New Year’s resolutions and visions of personal transformation follow the indulgences of the holiday season and raucous New Year’s Eve celebrations. We found some fun January numbers that may inform, if not transform, you.
Year Robert Burns wrote the New Year’s classic “Auld Lang Syne,” which translates to the “good old days”
Percentage of people in their 20s who achieve their New Year’s resolutions every year or every other year
Percentage of Americans who set a New Year’s resolution
Number of years the Rose Bowl has been played as of 2013 (Wisconsin Badgers vs. Stanford Cardinal)
Weight, in pounds, of the ball dropped in Times Square on New Year’s Eve
The first year New Year’s Eve was celebrated in Times Square; it has been celebrated there nearly every year since
Year the Transformers cartoon series premiered
The number of grapes eaten to celebrate the New Year in Spain—one for each chime of the clock and to bring luck for the next twelve months
Century in which the blackeyed pea was introduced to the southern United States
Number of paperback selfhelp book titles in an amazon.com search for “personal transformation”
Hours needed for Austinite Erik Sprague (aka the Lizardman) to undergo subdermal Teflon implantation, which formed horned ridges over his eyes
Number of people in the crowd for Martin Luther King, Jr.’s “I Have a Dream Speech”
Pounds lost by “The Biggest Loser” season 13 winner, Jeremy
Number of people in Times Square for the dropping of the ball last New Year’s Eve
Percentage of daily calories burned by the Basal Metabolic Rate (the calories your body burns just by being alive)
Year, B.C.E., that the Roman emperor Julius Caesar first established January 1 as New Year’s day—using the Julian calendar
Date of Inauguration Day 2013; the official theme is “Faith in America's Future”
FIRST YEAR THAT MARTIN LUTHER KING DAY WAS OBSERVED AS A FEDERAL HOLIDAY
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AFM's Best of 2012