January 2015 - The Best Of 2014 Issue

#AFM bestof

We Asked. You Voted. 57 categories of Austin’s Best of Health and Fitness

AustinFitMagazine.com

January 2015

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Contents

January 2015 Features + Cover Stories

22 Hot Food Trends for 2015 Keep your foodie status while staying fit

38 Starting on page

Best Of Austin

We asked you to vote for the people and places that keep Austin fit. Here’s who and what made the cut.

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50 The New Commute

Beat traffic by running or biking to work

56 Gadget Innovations

Gain a competitive edge with these trending tech products

86 Mountain Biking Skills Clinic 101

Takeaway lessons from the trail cover illustration by Anna Jo Beck photography by Brian Fitzsimmons

New year, new Legacy.

The all-new 2015 Subaru Legacy.® It’s not just a sedan, it’s a Subaru.

Celebrate the new year with a new Legacy and experience the ultimate control of Subaru’s Symmetrical All-Wheel Drive. It sends power to every wheel simultaneously for a safe and smooth journey. Add an amazing 36 mpg*. Now start your New Year off right and take hold of the wheel.

Love. It’s what makes a Subaru, a Subaru.

Subaru and Legacy are registered trademarks. *EPA-estimated hwy fuel economy for 2015 Subaru Legacy 2.5i models. Actual mileage may vary. **MSRP excludes destination and delivery charges, tax, title, and registration fees. Retailer sets actual price. 2015 Subaru Legacy 2.5i Limited pictured has an MSRP of $28,690.

Contents

January 2015

Departments + In Every Issue

In Every Issue 10

From the Publisher

12

From Our Readers

14

Contributors

16

What’s On the Web

18

30

Fuel

20 The Natural Epicurean’s Vegan Beet Cupcakes A sweet treat that won’t sideline your diet 24 Stop Talking Fat Focus more on feeling well, less on fitting in

LIVE

26 The Balancing Art of Teaching Yoga Reaching the reward requires taking risks 28 Back to Basics Resolve to reclaim your inner champion

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Fit Focus

34

FAQ

For this group of athletes, age is just a number LOOK

58 Fit Finds: Sports Watches First step to looking good: Get a good looking watch 60 What’s New in Austin Studios and stores that just put up their open signs

FEEL

66 More Rest, Less Stress, Better Test How the nervous system reacts to stress says a lot about performance 68 Chafing: Challenge Accepted These guys decided to do something about their bloody bandages

72 The Truth About Supplements Are these aids key to a healthy lifestyle?

74 Overcoming Arthritis Years of doctors visits were just half of the equation

TRAIN

84 Being the Best Set a positive mindset to set yourself up for success

88 Hips, Shoulders, Knees, and Toes Practice stability to help strengthen your core 92 Get Your Head in the Game Your body is ready for race day.

Are you?

36

What’s in Your Fridge?

70

Healthy Bits

94

Events Calendar

96

Rides & Races

98

Discover!

photography by Brian Fitzsimmons

Publisher’s Letter

H

It’s All About the Journey

appy New Year! Holy cow, it’s 2015. Time for some serious reflection. As a baby boomer with some gray hair at the temples and two generations of antecedents in my family, I am fascinated by how our views have changed as the years have passed.

While some of the old timers may lament our youth’s epiphanies, I find many to be enlightened. Among the most striking shifts seems to be a new appreciation for the value of enjoying life in the moment. While by no means a new idea, what is so refreshing about this shift in thinking is the newfound understanding that with achievement comes sacrifices, and that it is naive to assume you can have it all, all at once.

Many members of my generation grew up wanting to have more than our parents in many areas of our lives. We were willing to sacrifice short-term experiences for long-term gain. Aside from occasional vacations, the gift of choice would have to wait until retirement. The outcomes from this strategy are varied, but never more has there been a debate about this old way of thinking than amongst our own children.

Today’s youth are good observers and have carefully assessed the kind of lives they want to live. Their conclusion repeatedly seems to be that life is all about the journey, not just about the destination. They are looking for quality in every experience. They are willing to structure their lives around smaller homes and less expensive cars. They adopt frugal fiscal behaviors and take more time off. They have a sincere concern for their personal health and, above all, care about meaningful social engagement. For them, even work itself needs to be more than a job generating income to pay the bills. It’s hard to argue with this lifestyle when you really take the time to think about what’s important.

You see manifestations of this shift in thinking in the most basic of activities. Take, for example, how young folks get to work. Younger generations consider their method of transportation a significant experience. Some of the questions one might consider with respect to their commute are: Is it “green”? Will it benefit my health and fitness? Will I enjoy the experience?

Does it offer a socially engaging opportunity?

It is no surprise then that more and more people are walking, biking, or taking public transportation to work. I believe our youth are wise and that this shift in how they approach daily life will bring new energy, innovation and progress to our future.

In this month’s issue, we feature a couple of these changes in how we get from here to there. We hope you find it interesting. And of course, since this is January, we take our annual look back with the “Best Of” issue—shining a light on who and what made Austin truly exemplary in 2014. I hope you enjoy and remember to always...

Keep Austin Fit,

Publisher/CEO Louis M. Earle COO & Assistant Publisher Alex Earle Managing eDITOR April Cumming Creative & Social Director Weston Carls Editorial Assistant Madie Leon Copy Editor Alicia Dietrich, Rose M. Tharp Director of Marketing & Communications Carrie Crowe Senior Advertising Consultant Betty Davis Advertising Consultants Emily Vaughn, Brittany Summerford, Jessica Martinez Associate Digital Coordinator Gretchen Goswitz Writers Carrie Barrett, Joanne Blackerby, Steve Cuddy, Leana Mooradian, Sara Sanchez, Diane Vives, Anne Wilfong, Deanna Wolfe General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions editors@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings austinfitmagazine.com/events Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor.

This publication and all of its contents are copyrighted.

Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

Lou Earle, Publisher, CEO 10 • au sti nf Itm agazi ne.c om • 01.2 015

Please recycle this magazine photography by Dennis Burnett

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FIND YOUR FIT.

From Our Readers

Need help stepping into the perfect size?

Visit newbalance.com/GetFit and find the Local Run Store nearest you.

How do you #KeepAustinFit? We want you to show us! Tag AFM in your social media post with @AustinFit or #KeepAustinFit and you could be featured in the magazine. This month, photos by @blackswanyoga, @sambam_fit, @fitness360_atx, @ndavidson1, @move_yo_asana, @sabrinavfitness made the list.

What We’re Looking For

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

com/GetFit ©201 ©2 014 N Ne ew Ba B lanc ance A ance Atth hllet hlet ettic ic c Sho hoe, h oe e, Inc c.

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

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© ©201 4N Ne ew Ba B lanc anc a an e Ath hlet let ettic e c Sh hoe, oe e Inc nc. n

STREET, MEET SMARTS.

Intelligent at its core, the new 860v5 is built for more comfort and even more excellent than its predecessor.

It’s plush, it’s stable, and it’s anything but ordinary.

THIS IS #RUNNOVATION.

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

Tori Jarzabkowski

Sam Strickling

Tori Jarzabkowski is a registered dietitian and nutritionist. She is the nutrition program coordinator and teaching specialist at The Fitness Institute of Texas at the University of Texas at Austin. Jarzabkowski earned her bachelor’s of science degree in nutritional sciences and dietetics at Michigan State University and her master’s of science degree at Texas A&M Kingsville. Although she has worked with a wide range of clientele from clinical to higher education settings, her passion lies in nutrition education, communication, and working with those who desire weight loss or weight management. Jarzabkowski lives in east Austin where she can be found running, experimenting with healthy cooking, practicing yoga, or chasing her dog.

Sam Strickling is a mechanical engineer and sports enthusiast who recently moved to Portland, Oregon from Austin. The former college athlete has built training devices for some of the most high profile teams and is a frequent writer for Austin Fit and other publications. He primarily researches athletic interaction and biomechanics. Sam makes it a priority to go to Baylor home games with his wife and stays active by playing basketball, football, and volleyball.

instagram: @paysonmcelveen-

Andrea Fisher

Payson McElveen

of Texas

Payson McElveen is a 21-year-old American professional cross-country mountain bike racer. He rides for Richard’s Rainwater MTB Racing and the U.S. National team. McElveen is a parttime student at Fort Lewis College, where he competes collegiately in the offseason for the Skyhawks. He also coaches with the Williams Racing Academy.

A member of the U.S. National team since the age

vjarzabkowski

twitter: @paysonmcelveen

Twitter: @SamStrickling

Facebook: The Fitness Institute Instagram: fitinstituteoftx and

of 17, McElveen has had the privilege of competing all over the world—from China to Puerto Rico, and all throughout Europe. A multitime national championship podium finisher, McElveen has steadily progressed in each year of his young career—most notably in 2014, where he placed sixth in the internationally stacked opening round of the U.S. Cup. He has been selected as one of two U23 riders for the U.S. Pan American Championships team. McElveen calls Durango, Colorado home in the summer and fall, and lives in Austin in the winter and spring.

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Andrea Fisher is the owner and head coach of Texas Iron and Aquatics Manager for the JCC of Austin. She is a former professional triathlete and current mother of two young girls, Lee and Alex. In her quest to be the best she can be, “Fish” has toed the line at international swim meets, multiple Ironman triathlons, 50-mile trail runs, 100+ mile bike races, and most recently the Flotrack Beer Mile World Championship in Austin where she broke the Masters World Record and placed second overall with

a time of 6 minutes and 28 seconds. Even if she isn’t the first across the finish line, she can firmly say she did the best job she could and was the best she could be.

Website: texasiron.net Twitter: @ironmanfishy1

Write for AFM 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 editors@ austinfitmagazine. com . Response

Bennett Buchsieb Bennett Buchsieb is an athlete, consultant, businessman and volunteer.

He holds a Masters in Business Administration and a Bachelor’s in Engineering.

Before being diagnosed with osteoarthritis in his 20s, Buchsieb was a college athlete at Central Washington University. He quickly became an activist for his own well being and his remarkable return from osteoarthritis came only after spending years visiting doctors and conducting his own research. After healing, Buchsieb challenged himself—and his ankles—to become an athlete again.

His journey from debilitating diagnosis to long jump track and field competitor has shown him there is hope out there. He started a company to explore osteoarthritis solutions further and offer the same hope he found to others.

Website: carti-gen.com Twitter: @benbuchsieb

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

Submit FitFocus Photos Photos must be original artwork submitted in 300 dpi.

Include credited photographer’s name, title of photo, and location in an email with the photo attachment.

Email photos to fitfocus@ austinfitmagazine. com . Images

published in Austin Fit Magazine become the property of AFM.

Are you suffering from toe pain and want to avoid a fusion?

When Jack was 45 years old, he had been suffering with severe arthritis pain in both of his big toes for over 10 years. As an avid golfer, Jack became frustrated when his pain prevented him from walking the golf course and being able to fully drive through on his swing. He also found it too difficult to exercise and consequently gained a significant amount of weight.

Jack eventually discovered the Arthrosurface HemiCAP® implants which restore one or both sides of the big toe joint depending on the location and amount of damage. Unlike a fusion which eliminates all toe movement, the Toe HemiCAP® systems can relieve the pain in the patient’s joint while still maintaining a natural range of motion.

Jack had an outpatient surgery, receiving one HemiCAP in each of his big toes. He reported a significant decrease in pain just 12 days after surgery and was back running only one month post operation. Three years later, Jack is still pain free, golfing regularly and has greatly improved his fitness level, losing over 40lbs!

Jack Actual Arthrosurface Toe HemiCAP® Patient

ft) versus le ( n io s u f l toe (right) s n io t A traditiona lu o s HemiCAP® e c a f r u s o r h Art

Watch Jack’s story and find a doctor in your area that currently uses Arthrosurface® products. www.arthrosurface.com/jack Actual Arthrosurface® patient shown. Individual results may vary. Seek professional medical advice for specific personal care.

On the Web What our readers like

Most Popular Tweets @AustinFit

/AustinFit Magazine

We're more than just a monthly publication. Join us online and on our social networks to see the additional awesomeness we're up to.

Tap Into Your Inner Teacher. Yoga instructor extraordinaire Leana Bloom wrote this month’s piece on Finding Your Focus as a Yoga Teacher. Check out her 10 personal tips on how to be the best instructor you can be exclusively on our website at austinfitmagazine.com.

Watch Out. For this month’s LOOK section, we found some pretty stylish, sweet, and sporty watches for both men and women to wear in the new year. Two designs were so new (and clearly too cool to make the photoshoot) that we put pictures of them—along with a review of their features—online. They like to be special like that.

@AustinFit

Workout Video What do Bear Crawls, Side

On Your Bark, Get set...

CITY AMERICA’S FITTEST

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THE FITTEST APRIL 2014 • DOGS ISSUE EST. 1997 AFM ISSUE #199

RUN, FETCH, JUMP, CLIMB! st The Annual “Fitte Dogs” Issue

FOODS THAT GIVE BACK HIGH RISE LIVING WITH PETS ARE FIT COUPLES MORE FERTILE?

Submissions to the 2015 Austin’s Fittest Dogs contest opens on Wednesday, January 7 via AFM’s social channels. Guidelines will be given at that time, but get ready to compete against the best pups Austin has to offer!

Planks, and Kettlebell Suitcase Dead Lifts all have in common? They’re all fitness exercises that personal trainer, and our TRAIN writer, Diane Vives, does an exceptional job of teaching. Watch the web-only video online.

Hint: You might want to take some notes so you know what to do the next time you hit the gym.

C h e c k o u t A F M W eekl y f o r New Stories

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FAILURE IS YOUR FRIEND

2014 APRIL 2014 APRIL

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photography by Brian Fitzsimmons

F it Foc u s Fit Entrepreneur Joy Torres, founder of Austinbased activewear company FitFit, stays in shape by practicing yoga, barre and martial arts.

Photography by Carla Silva-Muhammad

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Send your active lifestyle photos to FitFocus@ AustinFitMagazine.com for a chance to be published.

Guidelines are provided in our Fit Focus photo album on Facebook.com/ AustinFitMagazine

------------------- ------------------- -

Recipe

To keep fresh, store in airtight container at room temperature for up to 3 days.

Vegan Beet Cupcakes

By The Natural Epicurean Academy of Culinary Arts

Yields: 1 dozen cupcakes

How to Make It

What You Need

Pre-heat oven to 350 degrees Fahrenheit and line standard 12-cup muffin tin with liners.

2 medium beets 1/4 cup water 1 1/2 cups whole wheat pastry flour 1/2 cup cocoa powder 2 teaspoons baking soda 1/4 teaspoon salt 3/4 cups evaporated cane sugar 1/2 cup almond milk 1/4 cup safflower oil 2 teaspoons apple cider vinegar 1 teaspoon vanilla extract

Peel the beets and chop them into small chunks.

Boil in 1/4 cup of water for 15–20 minutes, or until tender. Cool slightly.

Using a blender, puree the beets with the cooking liquid. Set aside.

In a large bowl, whisk together the flour, cocoa, baking soda, and salt. In a medium bowl, whisk together the sugar, almond milk, oil, vinegar, and vanilla.

Gradually mix the wet ingredients into the dry ingredients. Blend to combine.

Add in the beet puree and blend to incorporate all ingredients.

Distribute batter evenly into the 12 baking cups.

Bake cupcakes for 20 minutes or until a toothpick inserted into the center comes out clean.

Remove cupcakes from the oven and let cool in tin on a cooling rack before removing. Enjoy!

20 • au sti nf Itm agazi ne.c om • 01.2 015

photography by Natural Epicurean

Fuel

Nutrition Trends for 2015 Fit foodies be warned: these five products aren’t just a flash in the pan By Tori Jarzabkowski

G

oodbye quinoa, hello seaweed. Similar to fashion trends, what’s hot in the food and nutrition world changes from year to year.

Industry insiders cast their predictions as early as October for the food and flavors about to make their way into the shopping carts, restaurants, and bellies of hungry consumers. Similar to years past, many of the forecasted food trends for 2015 focus on better health and reflect a growing interest in fueling the body with quality nutrition.

To help you navigate the grocery aisles in the months ahead, check out the list below for a few of this year’s healthiest predicted food trends (and their purported health benefit claims): 1

2

BONE BROTH

We know what you’re thinking: broth as a food trend?

Believe it or not, sipping on bone broth is having a moment—just think of it as the cold weather version of green juice. Broth made from animal bones has been surging in popularity, and proponents of bone broth claim it can improve immunity, reduce joint pain and inflammation, and improve gut health. Broth has become so popular in New York City that a recently opened broth-only cafe sells several varieties that cost upwards of $7 per cup.

While it’s true that bone broth can contain a variety of nutrients such as magnesium, potassium, calcium, amino acids, and collagen, there is little scientific evidence to support many of the health claims. However, broth is low in calories, and many studies have shown that broth-based soups can help dieters increase their satiety levels. There’s also research to support the healing benefits of chicken soup, and consuming extra fluids in the form of broth isn’t likely to hurt anyone. One word of caution: many storebought bone broths are high in sodium (and in price!), so it may be worth the time to make your own at home.

MATCHA TEA

The Japanese may be way ahead of the trend when it comes to drinking matcha tea, which has been consumed in traditional Japanese tea ceremonies since the 12th century. Matcha tea is made from finely milled or powdered green tea leaves and is mixed with water to create a frothy green brew rich in antioxidants. One such antioxidant called ECCG (or epigallo-catechin gallate) has been the subject of recent medical research studies and has been shown to lower cholesterol, protect against certain types of cancer, fight cellular damage, and even block the formation of plaques that lead to Alzheimer’s disease.

In the words of one nutrition scientist from Mount Sinai Hospital, green teas such as matcha “…are the healthiest thing I can think of to drink.” Look for this superfood to start cropping up in menus at specialty coffee and tea shops as it becomes more mainstream throughout the food-service industry.

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Tell Us!

What growing nutrition trends are you seeing? Share with us via social media, such as Twitter, Facebook, Instagram, and Pinterest. #KeepAustinFit

3

FERMENTED FOODS

What do sauerkraut, kombucha, and kimchi all have in common? Besides their unusual names, the aforementioned foods are all made using the fermentation process. This method of preserving and preparing food usually results in an abundance of probiotic bacteria (a type of microorganism that can improve gastrointestinal health).

The benefits don’t stop at healthy intestines, though. Increasing evidence suggests that the condition of your gut can affect nutrient absorption, inflammation, and even your weight. While the prevalence of fermented foods has been increasing for some time, expect to see even more fermented and pickled flavors hit store shelves in the coming months.

4

COCONUT SUGAR

Americans seem to be nuts for coconuts, as evidenced by the popularity of coconut water and coconut oil in the marketplace.

So it makes sense that coconut sugar is poised to be the next coconut-related food product to take the grocery store by storm.

And with good reason—when compared to table sugar, coconut sugar contains more nutrients and a lower glycemic index score (a measure of how quickly a food raises blood sugar). This makes coconut sugar a great choice for diabetics and those trying to watch their weight. Several studies have shown that consuming a low glycemic diet may be better for the body’s metabolism and could help prevent many chronic diseases.

Before you give coconut sugar the green light in your kitchen though, note that most dietitians and doctors recommend using coconut sugar sparingly and limiting your overall sugar intake—no matter what the source.

5

THANK YOU FOR YOUR SUPPORT AUSTIN!

SEAWEED SNACKS

Nicknamed the “kale of the sea,” seaweed snacks and other seaweed-based foods hold an ocean of health benefits for those brave enough to try them. And with a name like “seaweed,” it can be difficult to persuade someone to look beyond this food as more than a sushi roll staple. However, seaweed is chock full of nutrients such as iodine, potassium, iron, calcium, vitamin A, vitamin C, and protein while being low in calories, making it a dietary win-win.

But what about taste? Enter ambitious food manufacturers eager to cash in on the growing health consciousness of consumers, and you get seaweed in snack form. Taking a tip from Asia (which has been consuming seaweed as a snack along with eating it in salads, sushi, and soups), several companies have experimented with drying and roasting sheets of seaweed while adding flavors ranging from wasabi to coconut.

The end result is a tasty, nutrient-rich snack perfect for those seeking a substitute for potato chips or other snacks beset by low nutritional value. Though seaweed snacks are far from mainstream, stores such as Whole Foods, Trader Joe’s, and Central Market have started carrying seaweed snacks and other seaweed foods for those interested in giving them a try.

All in all, 2015’s hottest food and nutrition trends can help you stay fit while retaining your foodie status. Gone are the days of suffering through boring salads or tasteless food in the name of keeping yourself in shape. So raise a glass of kombucha, and cheers to a hip and healthy new year! afm 01.2015 • au stinfI tmaga z ine.co m • 23

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Fuel

Lose the Fat Talk

Set your mind up for success by keeping negative body talk to a minimum By Anne Wilfong, R.D., L.D.

J

ust about everyone is dieting or trying to lose weight these days, or so it seems. It’s all too easy for people to get sucked into a pattern of wearing fitnesstracking gadgets—plugging meals and exercises into their phone—and talking nonstop about the foods they can and cannot eat. It’s a slippery slope and one skim latte away from obsessing over where all the fat can be found on their body.

We are starting to learn the effects of all this “fat talk”—how it disrupts people’s body image and leads them to question their own healthy lifestyle choices. The Huffington Post reported that the term ”fat talk“ was coined by researchers in 1994 after observing the way middle-school girls talked about their bodies. The girls were self-abasing and apologetic. There have been many studies done on how destructive this negative body talk can be for women. One study mentioned in the Huffington Post article found that an overwhelming majority of women—93 percent to be exact—reported engaging in fat talk.

But it’s not just women who engage is this negative self-talk; men do it too, and often suffer from the same distorted body image view as women.

All this talk can be quite frustrating to those who choose to lose weight in a non-diet method as well as to those who are happy with their current body size, eating, or exercise habits.

The New England College Health 24 • au sti nf Itm agazi ne.c om • 01.2 015

Association summarized research on this type of talk, saying the main reason people engage in “fat talk” is to “fit in and gain affirmation.”

Women and men both use this form of evaluating their figures as a way to form bonds and create a sense of community by sharing their “personal struggles” with one another.

Does the following scenario sound familiar: You come into the office on Monday morning and overhear office workers talking about how bad they ate over the weekend, and promising to start fresh that day? Or everyone in your office may be on similar diets and candidly share tips and tricks for success?

The response “You are not fat, just look at me” to the statement “I am fat” is a method of negation used by people to get affirmation from their peers—contributing to their overall sense of fitting in. Besides the impact this kind of talk has on one’s perception of their body image, “fat talk” is a risk factor for eating disorders and doesn’t seem to motivate anyone to make positive lifestyle changes. Personally, I cannot think of one good, productive thing that comes from this way of thinking.

Fat talk is a recipe for disappointment and isn’t a constructive method for making positive changes. Keep yourself focused on feeling well and nourishing the body you have been given. You’ll feel a lot better and might end up reaching the goals you’ve been striving for all along. afm

Are you fed up by “fat talk” too? Here are some ways you can help yourself, or others, stop.

• Make yourself aware of how much you participate in conversations regarding diet, body image, and exercise. When you catch yourself participating in a conversation centered about diet and fat talk, consider how it makes you feel about your own lifestyle choices and whether or not it increases your anxiety and stress levels.

Do you feel it is helping you make positive choices? Do you feel it contributes to a healthy body image perception, or does it make you feel less secure?

• Quit saying “Do I look fat in this?” and instead say “I look fabulous in this!” If you really need to ask for someone else’s approval, try saying “Does this flatter me?”

• When people point out what’s “wrong” with something you are eating, politely tell them that you would like to enjoy the meal you chose. Then change the subject.

• Sometimes people say, “My thighs are so huge” to elicit the response “No they are not, just look at mine.” When you find yourself in this kind of situation, go ahead and comment on something else—besides a body part—that you value or like about that person. (Hint: Point out how those strong legs of theirs helped them complete their last exercise session.)

• Stop the pattern of talking about diet and body size in front of your children.

All it does is reinforce current misaligned cultural messages. Instead, teach your kids that what matters most is who a person is—not what they look like.

Live

Finding Focus as a Yoga Teacher With the rise in instructor certifications, having a unique voice and style is indispensable

By Leana Mooradian

T

he growing popularity of yoga means that each year, more and more students are becoming certified teachers. It makes for a competitive job environment, but it also requires us teachers to be our very best, most authentic, and innovative selves.

This quest for authenticity is raising the bar for instructors. If approached correctly and intelligently, our exploration and reinterpretation of our yoga teaching styles is a great way for us to move forward.

Throughout the rich history of yoga, many risks have been taken, so why should we stop now? Many of today's greatest teachers developed styles of yoga that are innovative and unique—Prana Flow, Lotus Flow, Forrest Yoga, Core Strength Vinyasa, Shridaiva—and are proven to have widespread appeal and success. The creators of these styles honor the most important fundamentals of yoga, but find new ways to express the physical representation of the practice.

This is not a new revelation. For the last 100 years, yoga has undergone remarkable transformations and style reinterpretations. The exemplars of modern yoga—Iyengar, Pattabhi Jois— made such a huge impact in part because they were so revolutionary in their own practice and understanding of the ancient teachings. In fact, Krishnamacharya, the greatest teacher of modern yoga, was so unconventional in his teachings that it’s safe to say yoga as we know it would not have existed without 26 • au sti nf Itm agazi ne.c om • 01.2 015

his defiant liberation of the practice. He was progressive in many ways that took yoga beyond religion, gender, and ancient theory without discrediting the rich history and tradition that composes its foundation. By understanding that yoga is an individualized practice that requires a personalized approach, he left his mark as a master of the art.

The question any new community of yoga teachers faces is just what type of instructor to be. The answer can sometimes be paralyzing, because just as understanding the foundations is an important component of keeping us grounded, being a student is an important part of being a great teacher. We must have a true and thorough understanding of the rules before we break them. It is a balance. You must learn from your teachers and respect where your information comes from, but don’t lose yourself in the process. photography by Brian Fitzsimmons

Your life, your mistakes, and your interpretation of your teachings is extremely valuable. In fact, your experiences as a human being, flawed and imperfect—fears, dreams, and all—are the core of your identity as a teacher.

If you only teach what you have been taught, without allowing that information to filter through your own life, you are depriving the world of your specific kind of greatness. The yoga master Osho says, “To be creative means to be in love with life. You can be creative only if you love life enough that you want to enhance its beauty, you want to bring a little more music to it, a little more poetry to it, a little more dance to it.”

As teachers, we have the opportunity to step outside of the box, take a risk, and find new and interesting ways to bring the sacred teachings of yoga alive. Most importantly, we must try to deliver something authentic and relatable to our students.

We don’t have to lose sight of what’s important. We don’t have to lose touch with the deep roots of the practice or why we fell in love with yoga in the first place. However, we do need to broaden our perspectives, challenge ourselves, and dig deep to find out exactly what we as individuals can bring to the mat.

Think of the amazing community we can create as more and more teachers are inspired to find something new to share in their practice. Think of how many new students will be inspired to step into a class because they finally found something they can connect and relate to in the practice. After all, isn’t that what being a yoga teacher is all about—finding ways to better serve our student community and sharing the practice that we love with others? afm

01.2015 • au stinfI tmaga z i n e . c o m • 27

Live

Back to Better Living

The most important factor in achieving success or failure: how you see yourself

By Tim Zeddies, PH.D

A

fresh year lies at our doorstep once again, full of opportunity and promise. If you’re like most of us, you probably spent December reminiscing about setbacks and successes in the past year and looking forward—hopefully with eagerness—to what the coming year has in store. Allow me to challenge you with this thought: what if your experiences over the next 12 months were to be determined not by the fickle finger of fate, but by minor yet crucial lifestyle choices you improve or ignore now? If you believe in this approach to change, really believe it, you’re halfway toward reclaiming the champion inside you.

Although opinions on self-determination vary, imagine for a moment that the next year of your life is more a product of intention than previously imagined. Your beliefs and attitudes act as filters through which you understand life experiences and form expectations about goals you regard as achievable. They provide the discipline needed to carry out plans to 28 • au sti nf Itm agazi ne.c om • 01.2 015

realize those goals, and help infuse a sense of flexibility that allows for important adjustments to be made. While your efforts to improve your lifestyle choices will not always end in success (at least not as initially envisioned), what you believe and your attitude toward yourself are the cornerstone of what you achieve.

Let’s apply some of this thinking to New Year’s Resolutions, Austin Fit Magazine-style. According to a recent Time Magazine survey, five out of the top ten New Year’s resolutions that tend to be broken by February are directly related to health and fitness: 1. Lose weight and get fit 2. Quit smoking 3. Eat healthier and diet 4. Drink less 5. Be less stressed

Undoubtedly, there are myriad reasons why most people give up a mere four weeks after committing to change. From my perspective, lack of belief in self and a non-winning attitude are tightly woven into the very fabric of negative outcomes to New Year’s resolutions. In other words, what you chose to believe and how you see yourself are the most important determining factors in whether you experience success or failure.

Belief in yourself and a winning attitude can be evidenced in virtually everything we do, so let’s jump-start your lifestyle from the ground up. Instead of aiming for common New Year’s resolutions, set your sights on smaller but exceedingly

1

Get better sleep

Americans are woefully sleepdeprived. It’s a cultural thing, and it’s not good. There’s nothing noble or praiseworthy about trudging through life on a permanent sleep deficit.

In fact, trying to do so for more than a couple days will have a decidedly negative impact on mood, attention, memory, sociability, as well as performance at school, work, and in athletics.

The minimum goal should be eight hours of uninterrupted sleep a night. In a perfect world, you should shoot for nine hours a night plus a 30–60 minute nap two to three times a week.

To most people, this standard may appear unreasonable and unrealistic, but don’t say “no” before you’ve given it an honest try. I’ve learned from personal experience about the innumerable benefits of healthy sleep. Of course, it will be necessary to make lifestyle changes to meet this standard.

But trust me, the payoff is well worth it.

Limit calories from liquids you consume 2

The key to most successful diets is an understanding of beverages high in calories such as beer and mixed drinks, sodas, milkshakes, and flavored coffee drinks. It is always helpful to have easy access to fresh drinking water as one way to achieve this standard. You get bonus points for scheduling an appointment with one of the many wonderful registered dieticians in Austin for the purpose of cleaning up your diet. (Check out our Best Of cover story for a list of recommendations.)

So there you have it, your 30-day plan for better living.

Although I can’t promise overnight success, I’d bet my paycheck that you will slowly start to see improvements across the board—behaviorally, emotionally, socially, athletically, and more. While this isn’t rocket science, consistency and patience are key. You’ll thank yourself come Feb. 1—I guarantee it! afm

more consequential targets. To clarify, I’m not advising a less serious stance on resolutions. On the contrary, I’m suggesting that we approach the process of change in a more deliberate and step-wise way.

In short, it’s time for spade work like we might do in the garden. Instead of vegetables or flowers, we are growing discipline, self-belief, optimism, fortitude, and momentum.

We will promote these traits by cleaning up basic features of lifestyle that are all too easy to overlook in our run-aroundin-circles world. Here are your behavioral targets for the next 30 days:

Do 30 minutes of mobility work 3 times a week 3

I’m talking about a total of 90 minutes on a weekly basis, or less than 1 percent of your week.

A number of activities satisfy this type of work, including foam rolling, static and dynamic stretching, massage, chiropractic, acupuncture, and yoga.

As much time and effort as many of us invest in exercising (i.e., breaking down muscle tissue and stressing our fascia and joints), we often fall seriously short of recoverybased activities that are every bit as important to leading a vibrant, healthy, and enjoyable life. When our soft tissues are suppler and we have optimal range of motion in our joints, we are less prone to injury and our movements become stronger, faster, and more efficient. Let’s face it: if you exercise in the fast lane, you need more pit stops than the average Buick!

Live

The Fit Four and Mr. Fred

For this group of gym rats, exercise means learning, persevering, and feeling alive

By Joanne Blackerby

Fred Johnson (78 years old)

Sue Judson (74 years old)

Sarah Johnson (76 years old)

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Ann Robertson (82 years old)

photography by Brian Fitzsimmons

I

t’s 9:30 a.m. Another weekday morning at Spirit Fitness Training in North Austin as a close-knit group of four gathers to work out together on the studio floor. They start their warm-up routine, manipulating exercise balls, agility ladders, ViPR cylinders, step boxes and more—taking their place alongside young athletes and urban warriors. The entire gym holds a hushed level of respect for them. They are one of the most driven and committed training groups that take the floor here. Their names are short—Ms. Ann, Ms. Sarah, Ms. Sue, and newbie, Mr. Fred—but their bodies are strong. And their ages, ranging from 74 to 82 years old, are just a number.

If you want concrete evidence that regular exercise can change your life, come by and join this group of seniors for a workout. They’re always up for a challenge. At 82 years old, the group’s most senior and tenured member will tell you, “The body learns.” You will hear

her repeating that to her workout group and to herself when faced with balance disks, beams, and stability challenges.

And she is right. The body does learn.

Each of these individuals have faced and continue to face unique physical and medical challenges: Type 1 diabetes, cancer, stroke, chronic obstructive pulmonary disease (COPD), asthma, arthritis, sensory loss, broken bones due to falls—and those are just the physical challenges. Some are caregivers to their own aging parents and still parents to their own grown children. In days long gone, these four were accomplished business professionals, political activists, and professors. They are amazing individuals with rich histories and experiences who remain just as spirited and alive today as they were then. All of their stories are inspiring, but our most recent inspiration comes from our newest member, Mr. Fred.

Mr. Fred first entered the studio with his wife Sarah in the summer of 2014.

Physical activity, exercise and aging The benefits of exercise are numerous and well documented. Maintaining moderate physical activity improves health, independence, and quality of life as we age—even when we are battling disease and disability. Being physically active means getting up and moving—walking the dog, working in the garden, cooking, housekeeping, and grocery shopping. Exercise is planned and structured physical activity, such as a regular walking regimen or fitness class for which we consciously make time. The more physically active you are, the more likely you are to exercise. And the more you exercise, the more likely you are to remain physically active.

Myth: Exercise can be risky

Aging populations may be reluctant to exercising out of fear that they may get injured.

Fact: Inactivity is the real risk. Lack of physical activity leads to heart disease and metabolic disorders—meaning more trips to doctor’s offices, more medications, and more hospitalizations.

Myth: Older adults cannot manage life on their own.

The body is like any other machine; it gets rusty with lack of care and use. When older adults lose the ability to do things on their own, it’s not because they’re getting older. Instead, it’s usually because they are not active.

Fact: Inactivity ages the body.

Myth: You can’t teach an old dog new tricks

Yes, you can. Doing some form of physical activity is better than no activity at all.

Fact: Exercise helps manage stress and improves your mood. Studies also show that exercise can improve cognitive function. Regular physical activity stimulates blood flow to the brain and reinforces our ability to manage tasks, recall information, and connect with the world around us.

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Live

The couple had recently relocated to Austin from Kentucky to be near family.

Sarah had experienced some bad falls, and Fred had suffered strokes and cardiac complications. (He is diagnosed with dementia, has acute hearing loss, and restricted mobility.)

Ms. Ann, Sarah’s older sister, was the one who began bringing Sarah to the workouts. Fred decided to tag along.

For months, he would trail in to the studio, shuffling his feet, body frame bent over, mumbling to himself—his voice barely above a whisper. He didn’t talk to anyone. One look around and he would shuffle back out to the car to wait for the girls to finish exercising.

His frailty kept all our trainers on active watch. One of us usually came up with an excuse for why we happened to be escorting him to his car.

One day—and this sounds crazy, but it’s true—Fred arrived with a copy of a magazine article I had written about the benefits of exercise in stress management.

He held the magazine out to me and said, “I want to start exercising.”

It has been two months since that day, and Fred is now a transformed man. We noticed small changes in the beginning.

He was unsteady but, with attention and practice, his shuffle was replaced with a confident walk. His body frame has started to respond in kind, and the slumped posture has receded, bringing Fred up to his full height of 6 feet 3 inches. When he began, it was a good day if we could keep him engaged for 10 minutes before he was too physically taxed to continue. But, in just a few short weeks, he completed the full 30-minute session. Fred now performs walking drills with agility ladders and cones and has developed enough awareness to work with exercise step benches—repeating patterns stepping up and stepping down—and has mastered resistance bands and medicine balls. We’ve discovered he likes sand bells, as well as shadow boxing with our MMA instructor and UT student intern, Bill Watts. He is just starting out on balance disks and while he is still wary of the air-filled pillows, his progress is noticeable.

I’ve watched in amazement as this man has literally changed before my eyes. He has reclaimed his vitality through movement and exercise and 32 • austinfI tmaga z ine.co m • 01.2015

his wife, sister-in-law, workout group, and fitness trainers all agree: we are fascinated with his rebirth.

Most amazingly is that Mr. Fred’s voice has returned. He collects really cool leather jackets embellished with all sorts of badges and emblems and all our trainers openly covet them. After workouts, Fred now takes time to tell the stories of how he found them, and what they all mean.

He makes confident eye contact with me as we train. He asks questions, makes jokes, and smiles. He connects with the world around him and he remembers.

Despite being diagnosed with advanced dementia, he remembers. Sarah and Ann will tell you that Fred’s mind is most engaged when he is at the gym. At home, he still cannot operate the telephone or remote control for the television.

No workout is ever the same, but the goals for every workout are rooted in reinforcing the body’s basic movements: Pushing, pulling, bending, and reaching in all planes of motion, and in all sorts of pattern combinations. In movement, the body and mind are invigorated.

Aging populations tend to avoid movement patterns that are no longer comfortable, and daily life can become an obstacle course. Decreased movement leads to decreased ability to function independently in the world.

And loss of independence can lead to feelings of isolation, worthlessness, defeat, depression, and a general lack of engagement and connection with others. To maintain a good quality of life, self-esteem, confidence, and self-efficacy, we must continue to train the body to meet the demands of movement. Exercises need not be overly taxing, but they should support the aging body by mimicking and reinforcing daily life activities.

Despite Fred’s physical and mental challenges, his body continues to learn and he remains vital. For him, as well as the other three women who workout with him, exercise is medicine. afm

By Carrie Barrett

FAQ

Guidance for working out your healthy conundrums

Sometimes I pee a little when I workout.

Is this normal?

How long is it acceptable to take a shower at the gym?

A: Unless you train at a luxurious spa with jet-stream tubs and assistants on standby to feed you grapes while you bathe, most gym showers are utilitarian at best. So why you would want to spend an inordinate amount of time in one is beyond me. Get in, wash the essentials, and get out. This should take no more than 10 minutes max.

Keeping your shower time short is especially important if there are a limited number of shower stalls and you're there at a busy time.

Leave the manscaping and leg shaving for another time, if possible. And be courteous of others. Pick up what you used and don't leave a mess. This includes washcloths, towels, empty shampoo bottles, and even clumps of hair that may have gathered near the drain. I know... pleasant thought, eh?

Speaking of pleasant thoughts, you may want to have flip flops or shower shoes with you to avoid possible foot infection. The fact that there is even a slight risk of exposing your skin to bacteria is another reason to keep your shower time short.

My dog is potty trained, but sometimes I find poop in the house. Should I be worried?

A: Well, you should definitely be worried if the poop isn't coming from your dog! However, let's assume it is your beloved Boscoe with the behavioral issues. In many cases “fecal freedom” is your dog's way of telling you something isn't right.

Have you recently moved or changed their diet? Any changes to their normal surroundings and patterns can increase stress and cause behavioral changes in your otherwise perfect furry child. Other culprits may include side effects from new medication or some type of illness. Because it could potentially be serious, don't prolong a call or visit to the vet. (Take a look at the vets featured in our Best Of story.)

Because our animals can't tell us they don't feel well, they have to show it to us. An unwelcome deposit on the floor is their form of communication.

Aren't you glad humans don't converse like that? Although, that would be one sure fire way of getting our point across a little faster.

A: Well, while we're on the subject of incontinence—or, the loss of bladder control—we may as well address a fairly common issue among humans (particularly women): a little leakage.

In the same way animals sometimes communicate with us by leaving an unwelcome deposit on the floor, our bodies sometimes send us embarrassing and somewhat annoying signals when something is awry. A 2012 study published in the British Journal of Sports Medicine found that over 30 percent of women experience some leaking during physical exercise.

A little leakage is especially common in women post-childbirth. According to researchers, the stress of repeated pounding during running or jumping gradually weakens your pelvic floor muscles—eventually compromising your ability to hold it in.

While this side effect of physical activity is normal, it can put you at risk for an increased occurrence of urinary tract or yeast infections. To help avoid infection, change clothes as quickly as possible after finishing your workout and strengthen your pelvic floor muscles by doing kegels. (The best part of doing kegels—a muscle strengthening exercise—is that no one has to know you're doing it. You know those muscles that stop your pee midstream? Those are your pelvic floor muscles. Perform those contractions and build up to 3 sets of 10 repetitions a day.) afm

Do you have a workout question that needs addressing? Submit your healthy conundrums to FAQ@austinfitmagazine.com (please include your name, email address, and phone number with your question).

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What’s in Your Fridge?

Q&A with nutritionist and dietician Carly Pollack

Q: What are a few things you have stocked in your fridge at all times?

A: I always have fresh squeezed green juice that I make from all sorts of weird combinations of veggies, fruits, roots, and herbs. I juice different foods like bok choy, turmeric root, carrot top greens and parsley and try to drink 8 ounces every morning to cleanse my organs and help my body stay alkaline. I also always have grass fed ghee, salsa, seltzer, and Vital Farms eggs on hand.

36 • au sti nf Itm agazi ne.c om • 01.2 015

Q: How would you describe your diet?

A: Unprocessed and representative of moderation. I am about 95 percent dairy, gluten, sugar, and soy free. I try to avoid anything that comes in a package, but I also love a good piece of chocolate or some potato chips from time to time. Any diet that is too rigid breaks, and most people suffer from bouncing back and forth between extremes. I like to cook all my meals during the week and then treat myself a little on the weekends.

Q: What did you have for dinner last night?

A: Chocolate chili in my crockpot, served over cauliflower rice with avocado, cilantro and hot sauce on top.

aren’t in season, I go for half an avocado sprinkled with sea salt and a little dollop of salsa where the avocado seed once was; I eat it directly out of the avocado skin with a spoon.

Q: Favorite go-to snack?

A: Fresh pomegranate seeds. I eat them like cereal (in a bowl with a spoon). I love the little seeds bursting in my mouth, and they’re an amazing source of fiber and antioxidants. Deseeding the fruit is a whole other experience, but it's worth it. When pomegranates

Q: Splurge ($$) item?

A: Raw, organic almond butter.

We eat about $20 worth of the stuff every week. And by "we," I mean my fiancé. afm

photography by Travis Perkins

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Austin Rowing Club, a nonprofit organization, is dedicated to advancing the sport of rowing through quality programming and regattas in Austin, TX. ARC provides beginner, recreational, and competitive programs for youth and adults, and outreach programs for the Austin community.

As a staff, we are so excited that this year’s list reflects the diversity of the Austin fitness community. Life as a fit family includes a lot of moving parts, so we’ve tried to help you navigate the dynamic Austin lifestyle by providing relevant and important categories. Each vote that was cast could only be counted once, so multiple votes from the same account were discarded. See one of your favorite businesses or people missing from the list? Get involved next year and help us grow “The Best of Health and Fitness” AFM contest!

Milk + Honey Day Spa

38

With two locations—in downtown Austin and Bee Caves—this day spa has been consistently praised in and outside the community. The posh, modern environment provides a space for unwinding in a hometown, homegrown getaway.

Milkandhoneyspa.com

Lifestyle Best Fitness App 1st) MapMyFitness This is your one stop shop for tracking all of your hard work. Track your run with GPS mapping, network with friends, track your food using the USDA database, and sync other activities.

Mapmyfitness.com/app 2nd) My Fitness Pal Track your calorie intake online or on your phone with the largest food database. For busy days, you can even scan the barcode to get a calorie count.

Myfitnesspal.com 3rd) Strava Fitness Apps Created by a team of global athletes, Strava apps allow you to compete with other runners and cyclers. You can even look up the best running/ cycling trails wherever you go.

Strava.com/running-app +) Nike+ Training Apps Paired with Fuelbands or Nike+ software, Nike+ Running, Nike+ SE, and Nike+ Training Club offer a suite of fitness tracking ranging from full body workouts to GPS maps.

Nike.com Best Post-Race Celebration 1st) Maudie’s Tex-Mex Offering Tex-Mex since the 1950s, Maudie’s is an Austin staple. Reward yourself with fresh-squeezed lime margaritas or behave with a wide-range of gluten free options.

Maudies.com 2nd) Chuy’s Who can resist the lure of jalapeño ranch dip or half-price margaritas?

After a day of hitting the trail, this TexMex chain offers some well-deserved, great tasting celebration goods.

Chuys.com 3rd) Hopdoddy Fresh produce, innovative combos, and creamy milkshake specials make the experience of a Hopdoddy crafted burger worth the extra workout.

Hopdoddy.com +) Doc’s You’ve probably seen this Austin joint’s iconic neon sign while driving down SoCo. Under the beetle or at one of their other locations you can find tasty eats and Texas beer.

Eatdrinkdocs.com Best Outdoor Patio 1st) Red’s Porch There’s something new to try every day at this local hang out. Check out daily food and drink specials or the robust gluten free menu. We’re hungry just thinking about this place.

Redsporch.com 2nd) Shady Grove This Barton Springs landmark is an Austin gem. Check out live music, Editor’s Notes * Multiple Winners; + Close Calls

happy hour and a staff that encourages mingling, all under a cozy canopy of massive pecan trees.

Theshadygrove.com 3rd) Perla’s Get the coastal treatment with fresh seafood flown in daily and cocktails that will make you smell the ocean.

We recommend weekend brunches or their happy hour for an extra treat.

Perlasaustin.com

ized than other local shops, but offers prices friendly to stocking up on athletic goods. They also have a huge brand variety.

Academy.com Best Fitness Nonprofit 1st) Marathon High* Marathonhigh.com 2nd) Ballet Austin Balletaustin.com

+) Contigo One visit to this East Side patio will make you yearn for more ranch house entertainment. Here you can find Texas hospitality, open skies, beer, margaritas and fresh bar food.

Contigotexas.com

3rd) WeViva This bilingual team focuses on lowincome communities to provide fitness and nutrition programs. These classes are held on site for locals in places like apartment communities.

Weviva.org

Best Spa 1st) Milk + Honey See our feature for more info on this multi-year local winner. (page 38)

+) Livestrong Whether looking up how long to cook chicken or trying to find a corporate sponsor for your next health endeavor, Livestrong has earned national recognition in health and fitness activism.

Livestrong.org

2nd) Lake Austin Spa Nestled in the hillside of Lake Austin, this award-winning spa offers relaxation on your time frame. From mud baths to personal fitness instructions, you can choose how to unwind.

Lakeaustin.com +) Viva This day spa offers stellar packages for hours of pampering. The spa menu is extensive at both locations; peruse to find exactly what your body needs this year.

Vivadayspa.com +) The Away Spa Located inside the W Hotel in downtown Austin, this day spa offers an in-town detox. Lucky for us, Texans get 30 percent of all services Monday–Thursday.

Austinawayspa.com Favorite Fitness Store for Apparel and Gear 1st) Lululemon This yoga and workout haven offers the prettiest outfits to sweat in. Combining comfort and beauty, you’ll find functional, durable staples to fill your workout wardrobe.

Lululemon.com 2nd) Luke’s Locker The staff at Luke’s is filled with people who understand your needs as an athlete. In addition to a huge stock, you can get fitted with the best gear to keep you healthy year-round.

Lukeslockerinc.com 3rd) Rogue Running In addition to the teams, coaches and events that Rogue produces, Rogue Running has the gear to get you set for fitness. They even offer product reviews by local athletes.

Roguerunning.com +) Academy This national chain is less personal-

Best Health Nonprofit 1st) Ballet Austin* Balletaustin.com 2nd) Marathon High Marathonhigh.com 3rd) Livestrong* Livestrong.org +) Sustainable Food Centers This diverse nonprofit offers everything: cooking classes, help for children and families trying to grow their own food, connections for local growers within the community and more.

Sustainablefoodcenter.org Best Bike Shop 1st) Jack and Adam’s This shop has been rated “The Best of Texas” for almost ten years. This Austin-based store emphasizes triathlons but is full of staff that can help you get started on your cycling journey.

Jackandadams.com

They also a variety of services to help you with tune ups.

Castlehillcycles.com

Nutrition Best Guilty Pleasure Dessert 1st) Amy’s Ice Cream The menu at Amy’s is extensive, delicious, and constantly being updated. Feel good about spending your cheat day money here; this local ice cream chain is super involved in the community.

Amysicecreams.com 2nd) Gourdough’s Whether you stop by the Public House on South Lamar or any of the food trailers, find everything delicious you never thought to do with a donut at Gourdough’s.

Gourdoughs.com 3rd) Lick Trust us when we say you want to get a punch card here. The fresh ingredients and organic feel of this ice cream joint will almost make you forget you’re indulging. Almost.

Ilikelick.com +) Hey Cupcake These are not the cupcakes you ate at birthday parties growing up. Biting into one of these sweet treats is a gourmet experience worth the trek to one of Hey Cupcake’s food trailers.

Heycupcake.com Best Smoothie 1st) Juiceland The winner by an impressive margin, Juiceland is the Austin go-to for smoothies. Options range from health conscious to sweeter options for smoothie newbies.

Juicelandaustin.com 2nd) Daily Juice Founded in Austin in 2003, this juice bar strives for natural benefits. Their smoothies are free of chemicals, preservatives, dyes, and otherwise “denatured food.”

Dailyjuicecafe.com

2nd) Bicycle Sport Shop Since 1983, Bicycle Sport Shop has expanded from a small shop for mountain bikes to a thriving member of the cycling community.

The stores have been advocating for Austin cyclers for 30 years.

Bicyclesportshop.com

3rd) Whole Foods Reward yourself for finally going and getting groceries with a delicious smoothie. You can always count on fresh, delicious combinations here.

Wholefoods.com

3rd) Mellow Johnny’s Located in downtown Austin, this bike shop is a commuter haven. Besides a large variety of services, the store has lockers and showers for your New Year fitness commitment.

Mellowjohnnys.com

+) Skinny Limits Skinny Limits is a family business focused on juice cleanses, but offering a wider menu. If you’re looking to finally take the plunge, the cleanses here make healthy living easier.

Skinnylimits.com

+) Castle Hill Cycles High-end cyclists will love this shop. Castle Hill is one of the leading Pinarello dealers in the country.

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01.2015 • au stinfI tmaga z i n e . c o m • 39

Best Healthy Restaurant 1st) Whole Foods* The variety here will make it hard to choose what to put in your biodegradable lunchbox. Check out tacos, pizza, Asian fusion, or any of the daily buffets.

Wholefoods.com 2nd) Casa de Luz The menu here is gluten free, vegan, organic, and in a venue made for health and wellness. Check out the daily menus for breakfast, lunch and dinner.

Casadeluz.org 3rd) Bouldin Creek Café Vegetarians and omnivores alike will find tasty options here. Check out their breakfast tacos or Tarzan salad.

Bouldincreekcafe.com +) Snap Kitchen For fresh, on-the-go food, stopping here will keep your day healthy without stealing your time. Every meal of the day has a great variety to choose from.

Snapkitchen.com Best Healthy To-Go 1st) Snap Kitchen* Snapkitchen.com 2nd) MyFitFoods Stop by for a quick meal in a rush, or make a long-term commitment.

Their 21-Day Challenge could be a great way to start off the new year.

Myfitfoods.com 3rd) Whole Foods* Wholefoods.com +) Juiceland* Juicelandaustin.com Best Local Grocery 1st) Whole Foods* Wholefoods.com 2nd) H-E-B For fresh food on a budget, H-E-B is a great place to stop for produce.

Their prepared food section has gotten revamping over the past couple of years for more quick meals.

Heb.com 3rd) Wheatsville Co-Op This co-op offers a yearly membership for discounts and participation in co-op decisions. Stop by on Community Action Wednesdays to support local nonprofits.

Wheatsville.coop +) Central Market For gourmet cooking, Central Market is a great place to find what you couldn’t on your own. Look for wine specials, specialty meats and other fine food offerings.

Centralmarket.com

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Fitness Best Outdoor Group Workout 1st) Camp Gladiator* Get those competitive juices going in a group setting. When you need the support, you’ll also find trainers with a reputation for helping their gladiators.

Campgladiator.com/Austin 2nd) Stronghorn Fitness* This company offers a few options for outdoor workouts: Strides for the runners, Sweat Sessions for the boot camp athlete, and Vinyasa Yoga for the outdoor yogis.

Stronghornfitness.com 3rd) Rogue Running Join a solid team atmosphere to train for your next event. Rogue offers marathon training, half-marathon training, 5K/10K beginner running, and trail running.

Roguerunning.com +) Fit & Fearless Krav Maga Combine self-defense with an intense workout at Fit & Fearless.

The company takes the approach of building endurance and overall fitness while learning the basics of this martial art.

Fitandfearless.com Best National Gym 1st) Gold’s Gym Check out one of seven Austin-area locations with a membership here.

The large franchise offers convenience and the ability to mix-andmatch classes in so many locations.

Goldsgym.com 2nd) Lifetime Fitness This resort-style gym offers a fitness community with your needs in mind. Check out indoor pools, tons of fitness programs to join (yoga, running, cycling, etc.) and childcare until 8:30 p.m.

Lifetimefitness.com 3rd) 24 Hour Fitness Work out at a time that’s convenient for you with a large variety of classes and locations. Check online for different amenities at each location.

24hourfitness.com +) YMCA This community center is probably the best bargain for the amount of classes and seminars available for your fitness journey. The Y even offers income-based payments.

Austinymca.com Best Local Gym 1st) Pure Austin Pure offers the local gym feel without sacrificing the variety and equipment of a national gym membership. Check out their new Speed Shop location for athletic training.

Pureaustin.com; Pureaustinspeedshop.com

2nd) Castle Hill Fitness Tucked in the heart of downtown Austin, this local fitness joint offers a café, a cycling shop, specialty classes, an expansive gym space, boot camps, yoga, Pilates, a spa—you get the idea.

Castlehillfitness.com 3rd) Camp Gladiator Arena This first class boot camp has added an indoor space in recent years to much applause. Find the same high level of group fitness here without braving the winter weather.

Cgarenagroupfitness.com +) Bigger Faster Stronger Training Find a smaller atmosphere while still using equipment that you need here. Bonus: This family-owned gym is involved with one of our favorite nonprofits, Team RWB. Biggerfasterstrongertraining.com Best Boot Camp 1st) Camp Gladiator* Campgladiator.com 2nd) Stronghorn Fitness* Stronghornfitness.com 3rd) Relentless Bootcamp A cool aspect of this fitness company is their corporate wellness program; this includes nutrition education, weekly meetings, and more. Find other weekly classes online.

Relentlessbootcamp.com

Best Yoga 1st) Black Swan This Austin staple is conveniently situated on 5th Street to help you sneak yoga into your day. They offer classes on a donation basis (minimum $7; suggested $10–$15) for those wanting to drop-in for practice.

Blackswanyoga.com 2nd) Wanderlust Creativity and a sense of Austin are both infused into the practices here. Aside from a large offering of classes, this yoga studio is heavily involved in ATX music and arts.

Austin.wanderlustyoga.com 3rd) Yoga Yoga Stop here for several aspects of life balance, including family yoga, a variety of yoga practices, and health and wellness consultations. Also find yoga vacations for ultimate relaxation.

Yogayoga.com +) CorePower Yoga Come to Core Power Yoga for the physical nourishment and stay for the emotional. Cool outreach like Karma Yoga Projects give this studio a supportive, community feel.

Corepoweryoga.com Best Pilates 1st) Kor180 See our feature for more info on Kor180 and Maja. (page 41)

+) Heat Bootcamp These bootcamps are offered indoors with packages for unlimited monthly classes. High intensity group training focuses on different areas of the body for daily variety.

Heatbootcamp.com

2nd) Pure Pilates “Pilates on crack” describes Pure Pilates’ combination of cardio, strengthtraining and traditional Pilates. These classes focus on giving you the most out of a 45-minute session.

Purepilatesaustin.com

Best Crossfit Gym 1st) Crossfit Central Brought to you by the same founder of Relentless Bootcamps, Crossfit Central is heavily involved within the Austin community and offers several class times and locations to choose from.

Centralathlete.com

3rd) Joy Moves Small classes of 6-8 give an intimate feel to the classes you’ll find at this Westlake studio. The teachers here focus on classical Pilates for a traditional fitness routine.

Joymoves.com

2nd) Crossfit South Lamar Also known as CFSoLa, this gym offers over 40 classes a week and the ability to choose your classes based on your schedule. Start the year with Basic Training classes offered here.

Crossfitsouthlamar.com

+) Ballet Austin The classes here are an extension of Ballet Austin’s focus on community engagement. Check out classes so focused on health that Scott & White Healthcare is underwriting.

Balletaustin.org

3rd) Woodward This five-year winner offers a variety of events and classes including the Women’s Throwdown. There are no machines here, since the focus is on high intensity functional workouts.

Woodwardcrossfit.com

Best Barre 1st) Pure Barre A community of women teaches classes here that will tone and sculpt lean muscle through ballet technique. Look for specialty classes as well as Pure Barre staples.

Purebarre.com

+) Crossfit Round Rock Crossfit Round Rock will probably be a little pricier than a local gym because of the focus on quality. Look here if you are looking for a gym to take your health to the next level.

Crossfitroundrocktx.com

2nd) Barre3 These studios combine Pilates, Yoga and Barre technique to create a low impact workout. Focus on controlled, targeted movements, isometric workouts, and dynamic motions.

Barre3.com

Maja Kermath

Photography by Brian Fitzsimmons

This superstar trainer and self-described seeker-of-truth received a landside amount of votes from AFM readers to take the title of Best Cycling Teacher and Best Pilates Teacher in Austin. Catch her in action (and squeeze in the workout of your life) at her home base, place of business, and our Best Pilates Studio winner, Kor 180.

Kor180.com/about/ourteam/maja-kermath

Lake Austin Boulevard Animal Hospital ‘LABAH’ boasts compassionate care for their patients (what they call your furry family) and a beautiful location in remodeled vintage homes across from Magnolia Café and Deep Eddy Pool. The company tells their clients that they put the healthy and safety of pets first, which is probably why they’ve become such a popular Austin business.

Labah.com

3rd) Mod Fitness This local fitness hub offers barre classes that combine innovative strength training, cardio and stretching exercises to sculpt your body. Routines continually evolve and MOD instructors use a variety of props that will keep you interested, while seeing results.

Modfitnessaustin.com +) The Bar Method This studio offers classes that are good for your health and easier on your body. You can still expect to blast calories here, but the bar method will also protect your joints.

Austin.barmethod.com Best Boxing/MMA 1st) Fit & Fearless Krav Maga* Fitandfearless.com 2nd) CG Arena* Cgarenagroupfitness.com 3rd) Omni Fight Club Austin We think we’re allowed to talk about this fight club? Nestled in West Campus, this gym offers cardio kickboxing classes that scorch through 700–1000 calories per hour.

Fightclubaustin.com +) Three Way Tie: Eastside Austin Elite Eastsideaustinelite.com Impact MMA Fitness Kickboxingaustintexas.com John’s Gym Johnsgymatx.com 42 • au sti nf Itm agazi ne.c om • 01.2 015

Best Youth Fitness 1st) CG Victory This nonprofit inspires kids toward health with these children’s workshops and camps. Through games and activities as well as competition, campers may forget they’re exercising.

Cgvictory.org

Best Short Road Race 1st) Statesman Capitol 10K The breathtaking view of the capitol in the last stretch of this race has become an Austin spring necessity.

The funds go to local charities in this community must-run.

Cap10k.com

2nd) YMCA Austinymca.com

2nd) Thunder Cloud Subs Turkey Trot Thanksgiving Day would not be the same without a chance to kick start the metabolism with this Austin tradition.

All of the proceeds go to a local charity.

Thundercloud.com/turkey-trot

3rd) Marathon High This free five-month after school training program gives students the chance to train for their first marathon together. During their training, students also learn how to live healthy lifestyles.

Marathonhigh.com +) Young Guns Young Guns programs teach proper running technique, endurance, cycling and a love for fitness to children at several elementary schools and other community outposts.

Ygatx.com Best Free Community Workout 1st) Stronghorn Saturday Sweat Sessions* Stronghornfitness.com 2nd) Camp Gladiator SaturdayWorkouts* Campgladiator.com/Austin +) Woodward Crossfit* Woodwardcrossfit.com +) Crossfit Round Rock Free For Alls* Crossfitroundrocktx.com

3rd) Run for the Water Produced entirely by the Gazelle Foundation, this race benefits citizens of the other side of the globe. All proceeds go to helping citizens of Burundi, Africa get access to clean water.

Gazellefoundation.org +) Maudie’s Moonlight Margarita Run This is the Trail Foundation’s annual fundraiser 5K followed by a party in the moonlight. If the romance of a night-time run isn’t enough, remember there‘s Tex-Mex after.

Thetrailfoundation.org/act/events/ maudies-moonlight-margarita-run/ Best Long Road Race 1st) Austin Half/Marathon Arguably the largest running event of the season, this sprawling run offers the perfect training goal. Join up to 17,000 athletes to support your favorite local charity.

Youraustinmarathon.com

2nd) 3M Half/Marathon 3M’s event this year will support Girlstart, a nonprofit dedicated to helping advancement of girl’s in science. According to Runner’s World, the half is one of the best in the country.

3mhalfmarathon.com Run for the Water 10 Miler* Gazellefoundation.org Best Short Triathlon 1st) The Rookie Tri Split into two waves, this triathlon is designed to give a safe place for newbies to start in the triathlon world and for more practiced athletes to sprint their triathlon.

Therookietri.com 2nd) Jack’s Generic Tri Held in the middle of scenic country east of Austin, this low-key triathlon provides a great experience for the athletes at beautiful Lake Pflugerville.

Jacksgenerictri.com 3rd) CapTex Tri This triathlon sells out every year for Memorial Day Weekend. The downtown bridge views will make for a scenic race for first time athletes and experienced pros.

Captextri.com +) Couples Triathlon Not only for the romantically involved, the Couples Tri gives participants the flexibility to compete as a team but finish the triathlon solo and get scored individually.

Couplestri.com

Austin Urban Vet Austin Urban Vet is a clinic with a community atmosphere filled with people who like working with each other and with their canine and human clients. “We love the fact that we get to take care of people and their pets.”

Their goal as a clinic: to create lifelong relationships based on compassionate care for the whole family.

Austinurbanvet.com

Best Long Triathlon 1st) Kerrville Tri Located in Kerrville, this triathlon is off the beaten path, but the fun is enhanced because of its remoteness. Swim in Nimitz Lake and the Guadalupe River in this race.

Kervilletri.com 2nd) Austin Tri Rock Among other dazzling amenities, this triathlon series offers a swim in Lady Bird Lake, a bike ride on Congress Avenue, and a run along Auditorium Shores.

Trirock.competitor.com/Austin 3rd) CapTex Tri* Captextri.com +) Austin Longhorn 70.3 This Ironman race attracts worldclass athletes in what has become a destination event for the entire globe. As a bonus, this November race finishes indoors. ironman.com/triathlon/events/americas/ironman-70.3/austin.aspx Best Off Road Event 1st) Rogue Trail Series Heavily involved in the running community, you can trust this company to put on events that runners will find exciting, challenging and worth the training.

Roguetrailseries.com

Photography by Brian Fitzsimmons

Brykerwood Veterinary Clinic According to this vet clinic, Austinites are more likely to do the proper workups to manage their pets’ health. The clinic joins their clients with a collaborative team working to manage your pet’s wellbeing. Their aim is to be an integral part of their clients’ lives and “to continue to educate them on the joys of the human/animal bond.”

Bestvetinaustin.com

2nd) Bandera Trail Races These races are not for the faint of heart. Set in the rough and rocky terrain of Texas, the distance runs range from 25K‘s to 50K‘s and 100K‘s.

Tejastrails.com/Bandera.html 3rd) Dirty Du This jot through intense, tumbling terrain is the trail runner and mountain biker‘s dream. Relays are also available for teams who specialize in one sport or the other.

Dirtydu.com +) Capt’n Karl’s Trail Series These long distance runs in the beautiful Texas Hill Country wind through scenic wilderness in the moonlight of summer. Almost makes a 60K sound like fun. runthehillcountry.com/races/captnkarls-night-time-trail-race-series-2/ Best Adventure Race 1st) Spartan Race Come prepared to be electrocuted, to climb, to duck, to dodge and to cheer on your teammates in this adventure race made for both the newbie and the longtime athlete.

Spartan.com 2nd) Tough Mudder This race is more of a long distance obstacle course than a sprint through adventure. There are several challenges to overcome, but Tough Mudder provides an excel-

lent training program online.

Toughmudder.com 3rd) ROC Race Have you always thought you would make a really great game show contestant? This race is the perfect place for you—the obstacles are all inspired by game show antics.

Rocrace.com/Austin Best Body Building Competition 1st) Texas Shredder Classic In 2013, this event featured over 300 athletes in a drug-free body building competition. The crowds flocked to see what is becoming a growing Austin classic.

Texasshredderclassic.com 2nd) Naturally Fit The Naturally Fit bodybuilding event is nestled into the wider event of Naturally Fit Games. The Expo is held by a leading fitness modeling agency and is the largest of its kind in Texas.

Naturallyfit.com/events/pro-bodybuilding-2015/ Best Fitness Competition 1st) AFM Fittest Hey, we don’t want to be those guys that like to talk a lot about themselves, but what can we say? This was an anonymous survey and the people have spoken.

Afmfittest.com

2nd) Fittest Games Held by Crossfit Central, this event celebrates the community at large as well as the tight-knit Austin Crossfit community. Compete as a team or in one of three other categories.

Thefittestgames.com 3rd) CG Games Hosted by Camp Gladiator, expect to find the team atmosphere and collegiality you can find at their boot camps and arena. Also expect to find a butt-kicking challenge.

Cggames.com +) Missfit Mayhem This is another locally based Crossfit competition with a heavy focus on the individual ability. Check out some of the expected events online.

Missfitmayhem.com

Wellness Best Sports Medicine* 1st) Sports Performance International Physical therapy gets a makeover at this clinic. Taking a realistic approach to fitness, the therapists here recognize the importance of getting you back into your exercise routine.

Sportsperformanceint.com 2nd) Austin Sports Therapy You’re in good hands here. The staff is saturated with highly qualified sports practitioners; every doctor on 01.2015 • au stinfI tmaga z i n e . c o m • 43

staff is post-grad specialized in taking care of sports-related injuries.

Austinsportstherapy.com 3rd) Airrosti This national chain has rehab centers that specialize in pain relief and soft-tissue treatment, but offer other services as well. Check this practice out for issues with chronic pain.

Airrosti.com +) Austin Sports Medicine Physical therapy is just one of the services offered at this full-service sports medicine practice. Consider this a one-stop shop for sportsrelated injuries.

Austinsportsmed.com Best Injury Rehab 1st) Airrosti* Airrosti.com 2nd) Next Level Chiropractor Athletes’ bodies require extra maintenance for repetitive wear and tear.

These chiropractors have experience treating athletes, especially Crossfit trainers and golfers.

Nextleveldr.com 3rd) Austin Sports Therapy* Austinsportstherapy.com +) Kapsner Chiropractor In addition to traditional treatments, a bonus for athletes is that this practice provides exercise rehabilitation services. They also offer the convenience of multiple area locations.

Kapsner.com Best Eastern Medicine 1st) Kirsch Method Matthew Kirsch combines the healing power of acupuncture with craniosacral work and bodywork therapy.

These types of practices are best for stress relief and pain reduction.

Kirschmethod.com 2nd) 512 Wellness On top of a full range of acupuncture services, this practice also offers specialty Sports Medicine Acupuncture specifically tailored to the athlete’s physical needs.

512wellness.net +) PK Wellness Phyllis Kung, L.Ac. (PK) is a highly respected acupuncturist in the state of Texas as well as teacher of the practice. You’ll be in good hands and find several treatment options.

Pkwellness.com +) AOMA Besides being one of the most highly respected graduate schools for Eastern Medicine in the country, this school also runs highly acclaimed clinics in the community.

Aoma.edu/patients

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Best Vet Clinic + Bryker Wood Vet Clinic Austin Urban Vet Lake Austin Vet See our feature for more info on the winning clinics. (page 42–43) +) Westlake Animal Hospital Since opening in a renovated barn in 1970, this staff of veteranarians has evolved into a high-tech full service hospital. Bonus: they are involved in prorams like the Pug Rescue of Austin.

Westlakeanimalhospital.com Best OBGYN 1st) Christopher Seeker, M.D. This community women’s health all-star is no secret. He’s been recognized across the city and state for his contribution to making his patients’ lives better.

Aaobgyn.com/our-physcians/christopher-seeker-m-d/ 2nd) Marco Uribe, M.D. Apparently good doctors travel in packs; you can find Dr. Uribe at Austin Area OBGYN with Dr. Seeker. Uribe also has a special focus in hormone replacement therapy.

Aaobgyn.com/our-physcians/christopher-seeker-m-d/ 3rd) Tie for Third: Karen Swenson, M.D. Robert Cowan, M.D. Best Orthopaedic Surgeon 1st) Ted Spears, M.D. Dr. Spears is a member of the award-winning team at Sports Performance International. He has years of experience focusing on athletic injuries and concerns.

Sportsperformanceint.com/about/ staff/spearsmd/ 2nd) Carey Windler, M.D. Dr. Windler is a marathon runner who understands the needs of athletes and specializes in Sports Medicine. He’s also the surgeon for Men’s Athletics at UT. Austinsportsmed.com/carey-windleraustin-sports-medicine.html 3rd) John E. McDonald, M.D. Dr. McDonald did his residency in Sports Medicine and is a doctor at Texas Orthopedics.

Txortho.com/MeettheDoctors/ JohnMcDonald Best Dermatologist 1st) Amy McClung, M.D. See our feature for more info on Amy. (page 45) 2nd) Tied for Second: Renee Snyder, M.D. Dr. Snyder is a board-certified dermatologist who is passionate for natural skincare. Check out her practice as well as the organic cosmetic company she co-founded: W3ll People.

Snyderma.com; w3llpeople.com

Jaculeen Dano, M.D. Dr. Dano is a nationally recognized dermatologist highlighted for her compassionate treatment of patients. She offers general dermatology as well as specialty cosmetic services.

Doctordano.com 3rd) Katherine Farady, M.D. Dr. Farady is a former Navy medical officer who spent years in the service all over the country. After becoming certified in dermatology, she started a clinic here in her hometown.

Katherinefaradymd.com Best Dentist 1st) Summer Rydel, D.D.S This practice is located in South Austin and loved by locals. In her spare time, Dr. Rydel enjoys her own fitness activities and volunteering in the community.

Youraustintxdentist.com 2nd) David J. Gordon, D.D.S Aside from his running hobby and family, Dr. Gordon apparently devotes time outside of his office work to keep up with the cutting edge technology for patients.

Drdavidgordon.com 3rd) Mark Sweeney, D.D.S Dr. Sweeney was practicing cosmetic dentistry before the practice became part of the main stream.

Turn to him for improving your every-day smile.

Austindentalspa.com Best Massage Therapist 1st) Michelle Hittner, LMT Hittner is a triathlete, Crossfit fan, cyclist and all around fitness buff when she’s not at work helping other fitness buffs. She understands how to help clients on-the-go.

Austinmassagecompany.com 2nd) Chris Spears, LMT Also an athlete, Chris focuses on massage to reduce chronic pain caused by sports activities. Check out some of her techniques online.

Handsonbychris.com 3rd) Susan Fegelman, LMT Who wouldn’t want to be left in the hands of a massage therapist who has worked on professional athletes?

She’s also a coworker with one our other Best Of Massage Therapists. austinbodyworker.com/massagetherapists/susan-fegelman/ +) Shae Connor, LMT This wellness all-star is owner of R3 & Good Hurt Massage and Training.

She is also an athlete-friendly practitioner. Her practice even offers deals for Crossfit members.

Austinr3.com

Best Physical Therapist 1st) Nick Engel, PT Nick owns ATX PT, a fee-for-service practice providing primarily manual therapy to clients. Here’s the injured patient’s dream: he works on a house-call basis.

2nd) Steve Cuddy, M.P.T., P.R.C. Steve has a reputation for helping even the most elite athletes in their fitness goals. He has deep roots in the Austin community and understands the area’s mentality.

Stevecuddy.com 3rd) Pieter Kroon, PT Another member of the team at Sports Performance International, Kroon is the Director of Physical Therapy. In his spare time, he coaches judo and bikes.

Sportsperformanceint.com/about/ staff/Pieter/ Best Chiropractor 1st) Next Level Chiropractors Nextleveldr.com 2nd) Kevin Fluitt, D.C. Dr. Fluitt is a member of the awardwinning team at Kapsner Chiropractic Centers of Austin. He serves as the director for the South Lamar location.

Kapsner.com/drkevinfluitt.asp 3rd) John Tuggle, D.C. Dr. Tuggle has completed three Ironmans and is an avid athlete who understands the needs of elite athletes.

This “Tri Doc” can help you recover from your new year of training.

Tugglechiropractic.com +) Dorea Wilder, D.C. Dr. Wilder treats young adults as the Doctor of Chiropractic at Arise Sports Medicine & Rehabilitation’s South Austin. When she’s not at work, she coaches mountain biking.

Atxrehab.com Best Nutritionist/Dietician 1st) Nutritional Wisdom – Carly Pollack Carly has worked for Whole Foods and seen thousands of clients with wide ranging nutritional needs. She focuses on Holistic Nutrition for natural health.

Nutritionalwisdom.com 2nd) Natalie Olsen A nutritionist with Pure Austin, Natalie is used to working with people concerned with overall fitness goals.

She specializes in weight loss/gain, sport specific nutrition, and more.

Pureaustinnutrition.com/nutritionistbios/natalie-olsen/ 3rd) Tracy Beeman Tracy is trained in sports nutrition, weight loss, family nutrition and diabetes management. She also has celiac disease and experience with tricky diets.

Pureaustinnutrition.com/tracybeeman/

Amy McClung, M.D. Our Best Of Dermatologist winner this year, Amy McClung is passionate about her patients. According to McClung, she loves working with patients who are active and exercise—especially those that love to exercise outdoors.

Her advice for prospective patients, “Don’t feel ashamed if you’ve tanned or skimped on sunscreen in the past— we’re here to help, not to judge.”

Photography by Brian Fitzsimmons

+) Meredith Terranova Meredith is an ultra-distance runner with a passion for cooking meals at home and focusing on nutrition. She’s helped clients achieve goals from weight loss to completing Ironmans.

Eatingandlivinghealthy.com/Meredith

People Best Personal Trainer 1st) Kim Eagle Kim is no stranger to AFM’s Best Of list. She’s also the creator of Earn That Body!—an online personal training experience offering much more than virtual results.

Earnthatbody.com 2nd) Mike O’Hara Based out of Manchaca, this personal trainer also owns Bigger Faster Stronger Training, an Austin Fit winner for Best Local Gym. Biggerfasterstrongertraining.com 3rd) Ryan Mortensen Who doesn’t like a trainer who can get you fit and prepared for combat? Mortensen is a martial arts-turned-kickboxing trainer. +) Krista Bergeron A trainer for Austin Simply Fit, Bergeron focuses on hard work and consistency without trying to sell you gimmicks. Come to her for commitment motivation.

Austinsimplyfit.com/personal-trainers/krista-bergeron Best Yoga Teacher 1st) Zoe Mantarakis Plugged into the community, Mantarakis creates classes fusing live music and vinyasa yoga. If you’re looking for her in a studio, you can find her at Yoga Vida.

Yogavidaaustin.com/zoe-mantarakis

that makes me so accessible to our clients is that I’m not a ‘fitness person.’ My background was in technology and I gave it all up to follow my passion,” Maja said. Her goal for the people in her classes is an inspired life, not just looking good in skinny jeans.

Kor180.com 2nd) Tobie Funte Flannery Tobie has devoted herself to health after leaving the finance industry over a decade ago. As a Master Trainer, she’s one of the leading barre instructors in the country.

Pilatesbodiesaustin.com 3rd) Vlada Sheber Vlada is the Pilates Program Director for Ballet Austin and a former ballerina. She understands how to get the most out of the body and is certified for post breast cancer rehab.

Balletaustin.org/community/faculty +) Stephanie Wright If you’re looking for a little laugh while you’re working hard, Stephanie is probably a good fit for you. Don’t worry, nine years in the business means she takes your health seriously.

Castlehillfitness.com Best Event Announcer 1st) Logan Delaware The voice behind Big Mouth Announcing, Delaware travels all over the country announcing athletic events. We love his habit of highlighting cute personal facts about runners.

Bigmouthannouncing.com 2nd) Robert “Evil” Evilsizer Fifty years of announcing is nothing to sneeze at. We’re happy to acknowledge Evilsizer‘s half a century of dedication to the Austin fitness community at home and abroad.

Evilsgoodtime.com

2nd) Ari Witkins This yogi is also a triathlete and marathon runner who understands how to balance the body’s work.

Since he teaches all over town, we’ve given you his Twitter handle. @ari_witkin

Best Cycling Teacher 1st) Maja Kermath See our feature for more info on Kor180 and Maja. (page 41)

3rd) Shelby Autrey Shelby was trained by Gioconda Yoga and now owns BFree Yoga and Wellness. She’s nationally recognized and locally revered by her students.

Bfreeaustin.com

3rd) David Garza David Garza is a local personal trainer with experience in running, cycling and triathlons. You can check out his story of completing Ironman Cozumel online.

Inspirebyexample.blogspot.com

+) Jessica Lynn O’Brien This former AFM staffer makes us all proud. O’Brien is trained in vinyasa and hot yoga as well as other techniques in her continued education.

Fourelementsaustin.com/Jessica.html

+) Tara Granberry Tara is a body builder with a winning bikini figure who now teaches indoor cycling classes at Ride. What does she want to be when she grows up? A badass.

Ride-indoorcycling.com/instructors

Best Pilates Teacher 1st) Maja Kermath This Austinite has risen up on the fitness scene with impressive force.

Her secret to success? “The thing 46 • au sti nf Itm agazi ne.c om • 01.2 015

2nd) Kim Eagle* Earnthatbody.com

Best Running Coach 1st) Ben Roberts Ben is a teacher with Wanderlust Yoga but has earned this accolade

through his involvement as a running coach with Stronghorn Fitness.

Austin.wanderlustfestival.com/ ben-roberts 2nd) Gilbert Tuhabonye A native of Burundi, this African native and international philanthropist uses his Gazelle Foundation to fund and build clean water projects in his home country.

Gilbertsgazelles.com/coaches.php 3rd) Valerie Hunt Valerie has been a personal endurance and running coach for twenty years. She combines the Pose method of running with Crossfit to train incredible athletes.

Runatx.com/about-valerie/ +) Steve Sisson Sisson was the Distance Track & Field coach at the University of Texas for 7 years. Now he uses that time as a coach as the Founder & Creator of Rogue Training Systems.

Roguerunning.com/aboutus_bios.php Best Triathlon Coach 1st) Peri Kowal Peri has been competing in triathlons for 15 years and coaching for over 10 years. She’s a nine-time Ironman finisher, credentials that make for a reliable teacher.

Pureaustin.com/peri-kowal 2nd) David Garza Lifetimeendurance.com/public/267.cfm 3rd) Erin Truslow Erin has 26 years of experience and can design a program to meet your needs as a triathlete. She even offers at-home personal training.

Bigpistachio.com +) Joanna Williamson Joanna is the founder of XT Yoga Austin, a company focused on bringing yoga to ATX triathlon events. She will coach the Texas Triathlon Club team and the USAFA Triathlon team this year.

Xtyogaaustin.com Best Runner 1st) Gilbert Tuhabonye* Gilbertsgazelles.com/coaches.php 2nd) David Fuentes David is a serious runner with a serious love for good food and good beer.

He’s qualified for the Olympic trials as well as won marathons, half-marathons and gone All-American.

Davidfuent.com 3rd) Valerie Hunt Runatx.com/about-valerie/ +) Paul Terranova As a member of Rogue Racers,Terranova is an ultra-runner with a desire to influence the running community.

Rogueracingteam.wordpress.com/ rogue-racers/paul-terranova/

Best Triathlete 1st) David Garza Lifetimeendurance.com/public/267.cfm 2nd) Kelly Williamson This former Olympic hopeful has earned some pretty significant notches in her belt, like the 2002 Pan American Champion. She is still a contender for local triathlon competitions.

Kellyhwilliamson.com 3rd) Kim Eagle* Earnthatbody.com +) David Lynch David Lynch is a professional triathlete who competes nationwide.

You might have a hard time finding him online, but you can probably find him at the latest triathlon.

Best Cyclist 1st) David Garza Lifetimeendurance.com/public/267.cfm 2nd) Lance Armstrong While his time in the international spotlight might have come to a close in the last couple of years, Armstrong left a mark on the ATX community.

3rd) Tristan Uhl Now 25, Tristan burst onto the international stage in competitions in Australia and Brazil. He continues to win in the top of his age bracket, carving a reputation for himself. +) Kim Eagle* Earnthatbody.com Best Swimmer 1st) Julie Stupp See our feature for more info on Julie. (page 47) 2nd) Andrea Fisher This former Longhorn has All– American Awards, is a former member of the USA National Swim Team, and is currently training for another Ironman World Championship.

Texasiron.net/TxIronCoaches.shtml Best Fitness Ambassador 1st) Kim Eagle* Earnthatbody.com 2nd) Alexis DeJoria This NHRA drag racer is nothing short of badass. As a female in a sport dominated by men, she’s broken boundaries and set the example of fighting for your dream.

Alexisdejoria.com 3rd) Jess Martin The Owner and CEO of Stronghorn Fitness is obviously doing something right. His company is in three of our categories—all from a former software sales director.

Stronghornfitness.com +) David Garza* Lifetimeendurance.com/public/267.cfm

Editor’s Notes * Multiple Winners; + Close Calls

Julie Stupp Julie Stupp is a professional swimmer turned elite triathlete located here in Austin.

According to Stupp, the elite sports environment in Austin is unlike any other city. The triathlete credits her success to the “army” of professionals helping her succeed—from coaches and family to friends and sponsors.

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L ife i n t h e F a s t L a n E

These commuters would rather break a sweat than spend their time stuck in traffic

In 2014, Forbes ranked Austin as the fourth worst city in the U.S. for gridlock, estimating that Austinites spent an average of 41 hours each year sitting in traffic. For some, the promise of congestion-relieving toll lane projects isn’t worth the wait. It’s more productive to take matters into their own hands. Or should we say, feet.

These two locals put the word “sport” back in transport and hit the ground running (and biking). They’re the ones you see breezing past you on the way in to work. The ones who make you question whether a car is really the fastest way to get from here to there. They’re the ones standing by the water cooler with an un-frazzled smile on their face. The coworkers who haven’t complained about their commute yet.

Eric Hepburn After spending 18 months recovering from a severe ankle sprain, Eric Hepburn bought his first pair of Vibram Five Fingers running shoes in the summer of 2009.

He had just finished reading the book Born to Run, about endurance athletes of the Tarahumara Indian tribe. Inspired by their story of perseverance, Hepburn, an IT director at the University of Texas School of Architecture, began walking the 1.7-mile commute from his home in Cherrywood (in Northeast Austin) to his office.

Over the course of the semester, he worked to

01.2015 • au stinfI tmaga z i n e . c o m • 51

Want to Try It?

“Just do it. Make a decision that you’re going to try it.

Give yourself two weeks. Put all of the things you’re afraid are going to happen on the back burner and keep your mind open to learning from what you do.”

retrain his foot muscles, leg muscles, and pain receptors by walking in the Vibram’s every day.

“One of the things about the book that really resonated with me was the idea that it doesn’t matter what you do, you need activity [in life],” Hepburn said.

“I had been without cardiovascular exercise for a year and a half. I had spent three months in a walking cast, two months on crutches, and the rest of the time wearing ankle braces.”

Since parking a car is a test of stamina in itself at UT, Hepburn was used to the idea of not driving to work, opting to take his 52 • au sti nf Itm agazi ne.c om • 01.2 015

bike or the bus instead. With the addition of walking, co-workers soon referred to him as ‘Eric, the guy who wears the shoes.’

Then, in the spring of 2010, he began to run. He started out slow, but progressively his commute times got faster.

Over the past three years, Hepburn says he has tracked about 84 percent of his runs through the Run Keeper app—racking up a grand total of 2,400 miles. Mileage that easily could have added up on his car.

He feels fortunate his job is one that allows him to show up at work with a bit of sweat on his face.

“I’m not showing up at a retail office

where I have to be dressed to the nines and interacting with customers. I’m an IT person.

People expect us to be slobs. (laughs)” It’s been five years since he slipped on his first pair of Vibram Five Fingers, and he says his legs and ankles have never felt stronger. Now, there’s no other way he thinks about getting to work.

“In the morning, I put my running shoes on. I carry my clothes and lunch in my Osprey pack. And I run. If I’m running late, I try and run faster and hope I can clock an 8-minute mile so I get there in time. If it’s a more leisurely day, I run my 10-minute pace and everything is fine,” he said.

At work, there are no warm showers to greet him. Instead, Hepburn says, he stays in his running clothes for 15 minutes—until the sweat dries—and then goes into another room to change into his work clothes.

“This past summer was really challenging,” he said. Not only was it hot outside, but he was running longer routes to help prepare him for his first marathon—the San Antonio Rock ‘n’ Roll Marathon this past December.

“I told the people who have cubicles near me, ‘Hey, there’s no social shame. If I start to smell, just tell me and I will try and figure out some other way to do this.’”

In training for the marathon, Hepburn started running around the capitol on his way into work—taking his round-trip commute from 3 miles to just over 6 miles.

“The route takes me an extra 30 minutes, but for most people that’s just the difference between whether traffic was good or bad that day,” he said.

The reasons Hepburn continues to commute via foot are varied.

It’s holistic. It’s about respecting the environment, taking care of his health, and living by example.

On Tuesdays and Thursdays, he shuttles his 5-year-old son to and from kindergarten. Hepburn runs. His son follows along on his bike.

As other parents help their kids unfasten their seatbelts, Hepburn helps his take off his helmet.

For him, run commuting has become a meditative and spiritual practice. It’s a time and space to center himself in the transition between the two worlds of home and work.

It’s a time to clear his mind.

“I still think of it as an experiment, even though I’m settled on it now,” he said. “It’s like anything in life. Once it becomes a habit, you don’t have to fight it anymore.”

Pamela LeBlanc If she hasn’t sped past you in traffic yet, chances are you’ve read her writing in the newspaper. Pamela LeBlanc has been the fitness columnist at the Austin AmericanStatesman for the past 17 years. She’s been a bike commuter for the past eight.

Three to five days a week, her mornings look something like this: LeBlanc walks out to her driveway, tosses her work clothes in her cinder-block size, clip-on trunk, and hops on her bike. From her home in Allandale (in North Austin), she takes Lamar Boulevard down to the Shoal

Creek Hike and Bike Trail to get work. Her round-trip commute from front door to desk is 14 miles—18 miles if she adds on a swim practice before work.

The weather is probably LeBlanc’s biggest opponent. She commutes to work year-round by bike— through the sweltering, 100-plus degree heat of summer and the abrasive, bone-chilling winds of winter. “It can be brutal.

Spring and Fall are the best [times to ride], and August is the hardest month,” she said.

On cold days in January, she puts on wool socks, a knit cap under her helmet, and ski

gloves on her hands—gripping her handlebars to stay warm.

“I’m not going to do anything dangerous,” LeBlanc said. If it’s raining and the road conditions are really bad, she won’t hesitate to take her car.

When she gets to work, LeBlanc rinses off in the Statesman’s locker room, where she stores her toiletries and shampoo. “I’m lucky that I can make it work,” she said of her job.

Her co-workers have become accustomed to her arrival attire. Sometimes, before she hits the showers, she’ll sit down at her desk, 01.2015 • au stinfI tmaga z i n e . c o m • 53

Want to Try It? Want Trya fancy It? “You don’tto need

helmet still on and start reading emails. Staff members will come by, take one look at her, and say jokingly, ‘Yeah, it can be tough here in the newsroom.’

The ensuing laughter is a small price to pay for a form of transport that expends nothing but sweat.

Before she started biking to work, LeBlanc said she was filling up her gas tank every week. Now, she only has to fill it up every six weeks.

While riding on the Shoal Creek bike trail, she sees snapping frogs, snakes, nutria, owls, and the occasional gigantic turtle. “I see a lot of nature stuff [on my ride], but I also get an up-close view of the city. I get to watch the progress of big buildings going up that you can’t see from a car. When you drive, you’re in a bubble. When I ride my bike, I get to see the same people and exercise groups I’ve interviewed before—my community.”

Speaking of community, LeBlanc tries to arrange her interviews so that she can bike to them before going home. “It adds to my credibility as a fitness writer, because I’m trying to practice what I write,” she said.

For her, biking is a rewarding bonus exercise. “It makes me anxious to sit in 54 • au sti nf Itm agazi ne.c om • 01.2 015

traffic. This is a stress reliever for me. I see people stuck in traffic, but I just roll right past them,” she said.

Le Blanc estimates that her alternative way of commuting adds 10 minutes to her travel time—taking 30 minutes to bike to work rather than the 20 minutes it would take if she drove.

As a writer, that extra 10 minutes gives her an invaluable resource: time to think.

There are many benefits LeBlanc has found by biking to work. It’s a form of free exercise. It saves money. It’s her small way of doing her part for the environment. However, there is one not-so-convenient thing she admits about it: “You can’t just quickly go home if you forget something,” she said.

There’s also an added element of risk. In the past eight years though, LeBlanc says she has only had five close calls—either from people backing out of their driveways or just not looking where they’re going.

“There are good motorists and there are bad motorists,” she said. “Just as there are good cyclists and bad cyclists.”

The number one reason she still does it: because it’s fun. “Riding makes me feel alive,” she said. afm

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Welcome to the Future of Fitness

The past year saw many new tech innovations in the athletic arena, but 2015 is geared to give those gadget’s a run for their money

by Sam Strickling The year 2014 marked a distinct change in the way athletes gained insight into their performance, health, and physical abilities. It was the year of the wearables, with everyone from billion-dollar companies to two-person startups creating small pieces of technology aimed at telling a user just a little bit more about themselves. FitBit— the activity, exercise, food, weight, and sleep tracker—dominated as the hottest product for most of the year, but their competitors are closing the gap. As we look ahead into 2015, we’ll see some of those trends continue, but new technologies are on the horizon. Athletes and tech geeks be warned; you’re going to want to pay attention.

56 • au sti nf Itm agazi ne.c om • 01.2 015

1 BIOSTAMPS Biostamps are thin electronics that can be placed on the body for long periods of time to record physical facts like hydration, sweat levels, or muscle fatigue. These little sensors are capable of recording and transmitting data over the course of a day or more and should be used to gather data during more natural athletic settings—think marathons or your 5-mile run. Less wearable and more smart Band-Aid, these sensors are meant to go everywhere with you.

2 SENSOR INTEGRATED APPAREL The typical gym member in 2014 wore both their athletic apparel and their bulky tracker. In 2015, we’ll see the rise of sensor-integrated apparel. Companies like OMsignal are producing T-shirts and other apparel with sensors either sewn or screen-printed directly into the fabric; removing bulky wires and the need for separate devices. This integration will give athletes the ability to move more naturally and perform comfortably—as if the sensors aren’t even there.

“selfie” soon referred to the name of a song and TV show. While it may have won the title of “Most Annoying Word Heard Around the Office,” athletes didn’t get swept away in taking action shots of themselves performing. That is, until now. Two big trends we’ll see in 2015 will make the action selfie easier than having a production team running alongside you at all times. Personal drones like the AirDog—the first auto-follow drone for the GoPro camera—are entering the market as personal cameramen. The AirDog (airdog.com) can be set to follow you down a mountain, record your run from multiple angles, or capture your nice dunk on the basketball court. Static auto-following cameramen like the SoloShot2 (soloshot. com) are also becoming a cost-effective way to record yourself in motion.

4 LONG TERM WEARABLES Wearables were a great way to introduce people to the next generation of what could be called “instrumented athletics,” but

the next step in wearable development is permanently embedded devices.

Gathering lifelong data about athletes in every instant of the day. Products similar in function to pacemakers and hearing aids will get a facelift in 2015 to include these wearable data-gathering sensors.

5 3D PRINTED MATERIALS In 2014, 3D printers went mainstream, but came into the public conscience without much understanding on how consumers could use them effectively or how athletes could take advantage of them. The year 2015 will be different. As we become more familiar with what 3D printing can do, the learning curve will dwindle, and we’ll see the rise in printable athletic hardware. From custom cleat patterns to protective elbow braces, many 3D-printing patterns are already open sourced.

Look for 3D printers to be incorporated at local retail and specialty shops.

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• Rent and sell water purification machines As the tech world continues to merge and align with the athletic realm, we are more aware than ever as to how to get the most info out of ourselves. It’s going to be a banner year for athletes looking to gain any competitive edge they can by using advanced technologies and personalized equipment. As scientific research and tech product developments continue to help us achieve our goals—in ways we never thought possible—the future of the fitness world looks incredible. afm

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New to Austin

Stores and products for fitness-minded folk Pure Pilates Austin

11011 Domain Drive; purepilatesaustin.com Pure Pilates Austin, a pilates studio, has opened in the Domain. Owners Allison Slapnicka and Cameron Drummond decided to start their second location after seeing the success of their first studio, which opened last year near The University of Texas campus. Pure Pilates Austin classes will use the Lagree Fitness method, utilizing Megaformer machines—similar to Pilates Reformer machines, but with easier transitions—that are designed to develop core muscles but also bring an aerobic element to the workout and keep one’s heart rate up. Because of the size of the machines, classes sizes are smaller—with no more than 8–10 people in the studio at a time.

60 • au sti nf Itm agazi ne.c om • 01.2 015

Five Star ER

1700 Round Rock Ave.; fivestarer.com Five Star ER is a stand-alone emergency room located one mile west of Interstate 35 at 1700 Round Rock Ave. Construction on the free-standing emergency center, partnered with Seton Healthcare Family, began in May 2014. The first of four locations in Central Texas, the 9,200 square-foot facility is set to open on January 15. Five Star ER will offer 11 exam rooms including two trauma rooms as well as X-ray, CT scan and ultrasound services. The 24/7 operation will feature in-house lab services as well as an on-site pharmacy for quicker response and treatment times.

Locations in South Austin, Dripping Springs and Pflugerville will open throughout 2015.

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Coach Mo’s Elite Fitness

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Their mission is to create an encouraging and supportive environment for athletes and community members to learn how to become their own personal trainers. The new gym is offering reduced prices on programs for those wanting to act on their New Year’s resolutions. The business’s flagship location is in Austin at 7119 Chimney Corners.

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he art of strength through the process of technique. As we develop as people we should also advance our knowledge on the proper understanding of the body we are in control of. Stress as we know it has been part of the human race since time has been recorded so shouldn’t we try to avoid it as much as possible? Why is heavy the attractive? Why was machine weights invented? Why do we question fitness at every level?

Hello, hi how do you do, my name is Cedric Griffin Former university of Texas Defensive back and national champion and ex Minnesota Vikings and Washington Redskins. Power strength explosiveness has been breed into my soul and I believe I understand what it means to be strong. I also understand injury rest periods and limits. What I have never understood is why we as people don’t take the time to learn how to stretch correctly lift weights or even find alternative ways to use our bodies to gain the look we truly want of ourselves. Fundamental means forming or relating to the most important part of something.

Our hearts which enables us as people to have life is number one so let’s start being mindful of how to take care of it. Being a certified nutritionist my kids get tired of me talking about what they shouldn’t eat but at the end of the day it’s for the best in the long run. Let’s not be for right now let’s be healthy and fit for the future of things. Food should be a fundamental core value of us all. Weight training should be another fundamental value only if proper form goes into that effort. The outlook of anyone serious about working out and building muscle will eventually have to learn proper form for all the practices of working out. Bottom line, don’t stress the body by seeing the heaviest weights and trying to lift them assuming that’s how to gain muscle or strength.

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Postural Restoration and the Autonomic Nervous System Understanding how to control the nervous system to reduce stress can lead to an improved athletic performance

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

Part I: Things to Remember • The Autonomic Nervous System (ANS) controls and fine tunes many important physiological functions like heart rate, breathing patterns, and the regulation of stress hormones and metabolites—which are essential when preparing an athlete for activity.

• A properly functioning ANS helps the human machine rest when it’s time to recover.

Postural Restoration Ron Hruska, founder of The Postural Restoration Institute in Lincoln, Nebraska, is a physical therapist who recognized common postural patterns in his patients that caused a variety of musculoskeletal and neuromuscular problems. He found that these patterns, essentially based on the asymmetrical nature of the human body, could be addressed through an understanding 66 • au sti nf Itm agazi ne.c om • 01.2 015

of the likelihood that one’s body becomes rigid and less adaptable the more one is driven by an over-stimulated or imbalanced autonomic nervous system. Rigidity can be thought of in terms of posture (increased muscle tone) as well as a lack of ability to flip from a stimulated to a relaxed state. Through objective testing, a PRI-trained therapist or strength coach can recognize the patterns of a poorly adapting patient or athlete.

Contrary to most methods of rehabilitation, this practice appreciates that the presentation of an athlete or patient—their posture and gait, range of motion, breathing pattern, sensitivity to pain and other stimuli—is, in part, a reflection of the state of their nervous system and the ANS in particular. This understanding helps guide the therapist or coach in developing a treatment or training program for the athlete.

Postural Restoration examination of a sympathetic-dominant patient shows that with an altered breathing pattern, neck and back muscles are unable to relax upon inhalation

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and exhalation in conjunction with poor abdominal activation. There is also increased muscle tone throughout the body, resulting in multiple areas of reduced range of motion and a greater tendency towards an asymmetrically positioned pelvis, trunk, and rib cage.

Essentially, the body becomes more rigid and less able to move reciprocally from one side to the other.

An important PRI principle is that humans are biased towards their right sides—regardless of hand dominance—because of the lateralization of the brain. It is well-known that certain tasks and specializations originate on separate sides of the brain, and a PRI-trained therapist will use common orthopedic, neurological, and respiratory tests to determine how lateralized the patient or athlete has become.

Treatment A Postural Restoration therapist uses information like static position or posture, movement and gait patterns, the depth and rate of breathing, and even the degree of sensitivity to pain to help establish the influence of the nervous system. PRI principles hold that since the human body is not symmetrical— think of organ placement, the shape of the diaphragm and lungs on either side of the body, and the left-versusright functions of the brain—there will always be a tendency towards lateralization, or the preference for certain activities to be done differently on one side of the body than on the other. In a calm state, humans are able to overcome lateralized tendencies and easily reciprocate with alternating movement.

There are many examples of how the body is challenged by this, especially in a stressed state.

Important characteristics of patients who exemplify a stressed state or dominant sympathetic nervous system (the system responsible for our “fight or flight” response) include:

• A rapid and shallow breathing pattern • Increased heart rate lacking rate variability • Reports of stress and anxiety

• Fitful sleep and increased fatigue • Poor recovery following workouts • Slower healing of injuries.

Athletes affected by a dominant sympathetic nervous system may also report that their fitness has plateaued or even decreased, or that they feel overtrained and unable to recover due to injury or fatigue—a catabolic state where breakdown is occurring faster than repair.

Key Takeaways Sympathetic control is the foundation upon which power and performance is later realized.

Most of the time, our bodies need to function more toward the parasympathetic (“rest and digest” or “recover and repair”) end of the spectrum. This is the autonomic state in which your body is more rested, has steady state function of multiple organ systems—cardiorespiratory, digestion, urogenital—and can repair and heal itself. It is vital for an athlete to be able to get his or herself into a parasympathetic state as soon after a workout or competition as possible.

Human performance and the human experience are enhanced when stress is controlled and movement variability is possible. Parasympathetic dominance is key to realizing this. The key to wellfunctioning parasympathetics is being able to control common problems like over-breathing and hyperventilation.

Postural Restoration therapists recognize telltale signs like rib-flaring, deep lower backs, and overactive anterior necks as characteristics of a lack of parasympathetic control and the ANS in general. Posture and movement rigidity are soon to follow and non-traumatic and potentially traumatic injuries are the inevitable result. Learning proper breathing mechanics and strategies to control breath during daily activities will go a long way in maintaining a more balanced autonomic nervous system. afm *Steve Cuddy was voted as one of the best physical therapists in Austin in AFM’s Best Of cover story.

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

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

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Three Guys and Their Nipples How some Austin runners took on the business of chafing

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By Sara Sanchez

ost athletes, especially runners, experience chafing at some point in their lives. Male runners taking on long-distance training may have the misfortune to experience nipple chafing. This occurs when the sensitive skin of the nipples is exposed to prolonged rubbing; breastfeeding can also cause the condition, as can friction from shirts and other substances, such as badges and logos.

In severe cases, the skin is rubbed open and bleeding occurs, resulting in those red streaks spotted on shirts toward the end of long running events and an unpleasant, painful stinging—especially when water hits the area. Ouch!

Many runners work to find their own solutions to this uncomfortable problem. Some apply protection in the form of petroleum jelly, which can stain fabric, or in petroleum-free products such as BodyGlide; some use Band-Aids (which often come off when skin gets sweaty), and others even try tape, 68 • au sti nf Itm agazi ne.c om • 01.2 015

which can create a problem during removal. Three Austin friends decided to try to find a reliable and marketable solution to this annoyingly painful problem.

James Dodds, Stuart Frazier, and Travis Power met while they were in college at the University of Texas. The idea for their product, called NipStrips, came from personal experience and recognizing a need in the market. Dodds, who had often used a generic fix for chafing, said he wanted a lasting solution. “I was always fixing things with duct tape,” said Dodds, but he needed—and felt others would benefit from—a more reliable product, something that gave athletes one less thing to worry about on race day.

The team began product testing; this research took about six to 12 months, and some 25 to 30 different items were evaluated in the process. It was important to first identify the pros and cons of each version and materials; they then worked with 3M to find the right adhesive, which turned out to be silicon based, that lim-

Do you have an injury lurking beneath your training?

Chafing can be a painful problem, no matter where it shows up or what sport is the cause. Some helpful tips: • Wear better-fitting clothing. For thigh chafing, try compression shorts or a new style to decrease bunching.

• Check your detergent. Using too much detergent in the wash can be a problem (if you see foaming when you sweat, that’s why). Also, some may benefit from a hypoallergenic soap.

• Apply a lubricant. Before workouts, coat areas where friction is felt—thighs, nipples, underarms, under bra straps, and even the bottom of feet. Even after you’re chafed, apply a lubricant before you get in the shower to protect the area (and avoid shrieking in pain).

• Use a barrier. That’s where NipStrips and NipGuards come in.

Try the two to determine which works best for you; NipStrips are flat and clear, whereas NipGuards are raised opaque octagonals.

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still minimize the postited pulling on chest hair.

“The last race ‘trauma’ associated When it came time for thing a serious with peeling normal adwear testing, they found trail runner needs hesive strips off of your Austin’s running comis more pain after nips,” he said. “The last munity ready to help. thing a serious trail run“Product testing is just running for 20-plus ner needs is more pain connecting to people,” hours.” after running for 20-plus said Dodds. “It’s easy to hours.” Dodds said that he start a running[-related] knew of one runner who wore company in Austin.” the same pair of NipStrips for three After raising $5,000 through a days (even through showering). start-up campaign on Indiegogo, NipWomen are not as prone to nipple Strips was launched in the fall of 2013 chafing during running as men, though with the slogan “tough runners, delicate Dodds said that some have found nipples.” They’ve been on the market NipStrips useful in preventing rubbing for about a year now, and it appears that from sports bras on their back. As a local endurance athletes are discovering result, NipStrips is not currently targetand using the product. Ultramarathoner ing women with advertising, though this and Grand Slammer Paul Terranova is an strategy could change. avid fan of NipStrips, using them in races The product, which comes in packs of such as the Run Rabbit Run 100 Miler in 20, can be found at a variety of AustinSteamboat Springs, Colorado. Terranova area shops. Dodds said that local runappreciates the reduced amount of trash ning and cycling stores have welcomed that comes from only one application NipStrips: “They brought us in because during an event. “The adhesive on the it’s a niche thing. It meets a direct need, NipStrips is just the right amount of and the product explains itself.” afm tackiness to ensure all-day protection yet 01. 2015 • au stinfI tmaga z ine.co m • 69

Medicine in Motion Martha Pyron, MD

Family and Sports Medicine ~ Concussion Management ~ Rehabilitation ~ Nutrition ~ Personal Training

Central Location at

711 W. 38th Street, Ste G4

Healthy Bits Taking a brief look at the science behind wellness

Music: The Beating Force Behind Interval Training For some, going for a run is a time to leave cell phones and tech gadgets in the dust. For others, the misplacement of a set of headphones is cause enough to postpone a workout.

While running with or without music is a matter of personal preference, a group of graduate students at McMaster University in Hamilton, Ontario, were interested in finding out how music helps modify high-intensity interval training.

They recruited 20 young, healthy adult volunteers—none of whom previously had dabbled with high-intensity interval training—and brought them into a lab to learn how to work out “quite hard.”

Using stationary bicycles, the volunteers completed four 30-second bursts of all-out pedaling at the highest intensity they could stand. Each 30-second bursts was followed by four minutes of recovery time. Throughout the intervals, researchers tracked the volunteers’ pedaling power output.

After that workout, the volunteers sat down and listed their favorite songs. The researchers then used the songs to create custom playlists. When each volunteer returned to the lab for the second interval workout, they listened to music.

The volunteers reported that the difficulty of the workout, done with or without music, felt the same. However, researchers found their pedal power intensity and output was greater when listening to music.

Link: ncbi.nlm.nih.gov/pubmed/25202850

The Effect of Exercise on Your Teeth According to a surprising 2014 study published in The Scandinavian Journal of Medicine & Science in Sports, regular exercise may not be so good for one unexpected area of your body: your teeth.

One might guess that sugary sports drinks and energy bars have something to do with it, but scientists say the cause of increased reports of poor dental health among athletes is actually due to their saliva.

Researchers recruited 35 competitive triathletes and 35 age and gender-matched healthy adults who were not athletes to undergo oral examinations and have samples of their saliva taken.

They found no differences in the amount or chemical makeup of the two groups’ saliva.

That situation changed, however, when the athletes worked out. During their 35-minute test runs, the amount of saliva produced progressively lessened. Regardless of whether the athletes consumed water or other beverages during the workout, their mouths became drier, and the saliva’s chemical composition shifted—growing more alkaline as the workout continued. (Excess alkalinity in saliva is thought to contribute to the development of tartar plaques on teeth and other problems.)

Since saliva serves as a protective function for teeth, having less of it or a chemically different version during exercise could be problematic, said Cornelia Frese, a senior dentist at University Hospital Heidelberg, who led the study.

Based on the data, Dr. Frese said, “All we can say is that prolonged endurance training might be a risk factor for oral health.”

Link: ncbi.nlm.nih.gov/pubmed/24917276

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What Binge Drinking and Dementia Have in Common

A team of European scientists has developed a drug that reduces the harmful side effects of binge-drinking and could possibly help with the future treatment of brain diseases like Alzheimer’s and dementia.

The findings, published in the Journal of Alcohol and Drug Dependence, say the key component of the drug is a compound called ethane-beta-sultam. The compound has the ability to enter the bloodstream before being processed by the body, meaning it circumvents the blood-brain barrier—the brain’s natural defense mechanism that typically prevents medical treatment of neurological illness.

It has been shown how brain functions are impaired by alcohol and how this impairment is accompanied by inflammation and loss of cells in the brain.

However, the scientists found these effects were either reduced or returned to normal when the drug was tested on rats. ”One of the things that alcohol does is destroy some of the brain cells that are important for navigation and orientation,“ said Professor Mike Page of the University of Huddersfield, one of the leaders of the study. "But a combination of alcohol and our compound could overcome this damage.“ Link: bit.ly/1Bt4weA

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Part 2

Performance Enhancers or Buyer Beware?

Ergogenic Aids and Dietary Supplements

By Deanna Wolfe

Ergogenic aids are substances that claim to improve exercise efficiency and performance. Discussion of these popular supplements will include the claimed action, the current research, and the potential issues with the product. (Part I of this discussion—Are Dietary Supplements Right for You?—can be found in our December issue and online.)

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ne of the most frustrating parts of being in the nutrition profession is hearing time and again that a single pill or supplement is the key to weight loss, lean muscle development, or improved athletic performance.

It is important to be aware that dietary supplements can make claims on their labels that are not regulated, meaning it is up to the consumer to do the research and decipher the facts. The most disheartening part of supplement usage is the fact that most consumers rely on hearsay by peers or by athletes sponsored by supplement companies to judge whether a supplement is deemed safe and effective.

Considering the enormous amount of sports supplements and ergogenic aids on the market today, here we discuss 72 • au sti nf Itm agazi ne.c om • 01.2 015

a few supplements that have enough scientific research to assess.

BCAAs Branched-chain amino acids (BCAAs) refer to three of the nine total essential amino acids—leucine, valine, and isoleucine. Essential amino acids are amino acids that the body cannot produce on its own, and thus must receive from food. When an individual is in a calorie deficit to lose weight, they may experience an inconvenient loss of both muscle mass and fat mass. However, the thought is that BCAAs can help reduce the breakdown of muscle while still allowing the individual to lose fat mass.

Current research is mixed in regards to the effectiveness of branch-chain amino acid supplementation in this claimed action. There are new findings that show

BCAAs may help with muscle recovery and reduced soreness, but further research is still needed. The good news is that BCAAs seem to be safe when used appropriately and have no side effects at dosages of approximately 5-20 grams per day.

Although BCAA supplementation has grown in popularity, many overlook the fact that whole foods contain these essential amino acids as well. Protein-rich foods like meat, fish, dairy products, and eggs are the best, most natural sources of BCAAs. Caffeine Caffeine claims to improve sports performance and is one of the few widely studied supplements found to be honest in its claim. Consumption of caffeine prior to exercise has been shown to im-

prove endurance. Caffeine also decreases perceived exertion during exercise, which means a person can work out at a higher intensity without the correlating feeling that they are trying harder.

Caffeine is safe when taken in recommended doses (2-3 mg of caffeine per kilogram of body weight), but with larger quantities or for caffeinesensitive athletes, side effects such as rapid heart rate, jitteriness, insomnia, or lightheadedness can occur.

Whey Protein Whey protein has long been studied for optimizing muscular growth and repair and most of the research done on whey protein supports this claim. Several studies have shown that the supplement may lead to greater increases in muscle mass, larger decreases in fat mass, and better improvements in strength when added to one’s diet.

It is best to consume whey protein around workout times, either before or after. While protein ingestion is important, research shows that a combination of both protein and carbohydrates (i.e. whey protein and a banana) around exercise may increase muscle protein synthesis more than protein alone. A protein intake greater than 2.5 grams per kilogram of body weight may put an athlete at risk of excessive energy intake, low carbohydrate intake, dehydration, and increased excretion of urinary calcium. Also, physically active individuals should look into consuming whole foods first to meet their protein requirements before supplementing with a powder.

The most important thing to realize with any dietary supplement is that they are meant to supplement, not replace, a healthy lifestyle. Quality nutrition habits, a consistent workout routine, proper management of stress, and adequate sleep patterns will always be the most important factors for fitness enthusiasts. And it is always a good idea to talk to your physician before beginning any supplementation regimen. afm

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Jumping Away from Arthritis

By Bennett Buchsieb

T

o be able to step on the track at a national or global level and do what one loves is impressive.

But for me, a 40-year-old who recently overcame debilitating arthritis in my ankles, it was unfathomable.

In July 2014, I placed fourth in long jump for my age group at the US Masters National Track and Field Championships. This August, I will compete at the World Masters Athletics Championships in Lyon, France.

I almost didn’t get to where I am.

Flash back to 2008. Oh, the pain! What was I doing walking into my doctor’s office in Scottsdale, Arizona with two ankles at Stage IV osteoarthritis? But it wasn’t just my ankles; other joints were breaking down, and I was on target to be in a wheelchair by age 50.

Being constantly anxious about your health is never a good thing; Mixed in 74 • au sti nf Itm agazi ne. c o m • 01.2 015

with apathy from some in the medical profession, it can spell disaster.

I was a high school and college track athlete, albeit one who was very prone to ankle sprains. I had many throughout my athletic career and started seeing doctors at the young age of 27—determined to understand the persistent pain.

For more than a decade, I entered medical offices, hoping I would leave with a solution to my soreness.

The prognosis that came back was simple: I would inevitably have to undergo joint replacement. Cartilage erosion had moved my bones painfully close to one another. My body was failing me, and no one had an answer as to why. I endured surgery to remove bone spurs and was soon on dangerous levels of pain killers. “Deal with it until you can get a joint replacement later in life,” the doctors said. Scared to death of this prognosis, I

started to shy away from all medical offices. And my ankles kept deteriorating.

Stage IV osteoarthritis is the worst or “old age” phase of arthritis. It’s an intense chronic pain felt with every step. Most daily activities become limited or nonexistent.

The MRI taken on my left ankle told the whole story: There was complete cartilage loss and dead bone, as well as large cysts (holes) and spurs (projections).

In my 20s and 30s, I was told once cartilage is lost, you can’t heal or restore it.

In defiance, I asked myself: if we can heal bone, ligaments, tendons and muscle, why can’t we heal cartilage? Years of research and many dead ends later, I eventually found a light at the end of the tunnel with the discovery of prolotherapy.

Prolotherapy stands for proliferation therapy. In very simple terms, it involves injecting an irritant, such as dextrose, into a wounded area that normally will

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not heal on its own. Typically tissues such as ligaments, tendons and cartilage can stop healing short of a full recovery because they lack blood flow. Since my sprained ligaments could not completely heal, this equaled laxity, or looseness, in my joints—leading to cartilage erosion and, inevitably, osteoarthritis.

When prolotherapy is used on these tissues and ligaments, it gives the body a chance to heal completely.

The first six months my doctor had me go through prolotherapy, I was skeptical. The process was equivalent to having the pain of arthritis mixed with a constant feeling of ankle sprains. My ligaments were so bad they needed time to heal from the injections of simple sugar water. Six months soon turned into a few years of a consistent series of shots that involved treating the ligaments and the joint itself. Soon, it didn’t feel as painful.

More than a year after starting prolotherapy treatment, an MRI gave me hope: It showed cartilage growing. The therapy was working!

A few years into the recovery process, with the aches in my body subsiding, I wanted to see how far I could take this ankle revival. I was determined to turn back into a competitor.

“You had arthritis and now you want to compete in the long jump?” my doctors asked. I was a track athlete once, and the long jump was my favorite event. “You will just damage the joints again,” they said.

With every step, sprinting exerts a force over four times your body weight on joints. When long jumping, this shock can reach over 10 times your body weight when hitting the takeoff board. Few sports require putting that much force on a body in a tenth of a second. And all that impact had to go somewhere. For me, it went straight to my ankles—the same joints that were once propositioned for replacement.

Acting on a dream is sometimes risky.

This was worth the danger.

I began my training. The first few months were less than ideal. I had pain everywhere. But I stuck with it and, given some time, something happened.

Amazingly, the actual act of training was a final step in my healing.

Healing from extreme arthritis is not elusive. The answers, however, are more multifaceted than I originally thought. And while prolotherapy treatment worked for me, it may not work for everyone.

First, you must completely understand what caused the underlying issue. For some, like me, the answer is complex. For others, it’s as obvious as an old injury. Second, you must focus on healing the body in its entirety through nutrition, supplementation, and exercise regimens. And third, you must take into account the particular joint as a whole—the surrounding ligaments, tendons, and bones must be scrutinized.

Only when I acted upon all of these components as a whole was I able to make a comeback.

Through my therapy and training process I have learned that it is us, not our doctors, who are the ones ultimately responsible for our bodies. We are the ones ultimately responsible for being our own inner champions. afm

TEXAS

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~2015~ u i d G e n Re solutio 76 • aust i nfI t m aga z i ne. c o m • 0 1 . 2 0 1 5

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The Spindletop Spin is a fun-filled family oriented event that promotes a healthy lifestyle.

1 0 T H A N N UA L

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his year’s event takes place June 6, 2015. It offers riders the option of four routes covering 12, 29, 52 or 95 miles. Each route features themed rest stops and excellent ride security, supported by police, motorcycles and ride marshals.

The routes provide great options for all levels of cyclists, ranging from the 95 mile route being especially challenging even for the most experienced riders, SATUrDAy, JUNE 6, 2015 as the typical Southeast Texas June heat and humidity 409.839.2332 • spindletopspin.com climbs during the ride, to the family and child-friendly 12 mile route that features fun for all ages. Eight rest stops stocked with cold towels, fruit, drinks and snacks provide a welcome relief to hot and tired riders. The Spindletop Spin is one of the most anticipated rides in Texas. Please visit the website www.spindletopspin.com to register. Call 409-839-2332 with any questions.

All proceeds from the Spin benefit the charitable programs of the Jefferson County Bar Association which include but not limited to: Pro Bono Program, which provides representation for the indigent of southeast Texas; The Veterans Initiative, which provides free legal service to our veterans; Teen Court; and National Adoption Day. The Spindletop Spin is a fantastic event that is held for a great cause! The ride continues to improve every year and this year’s 10th annual Spindletop Spin promises to be the best ever.

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Resolve to Recover

The most important workout is the one you aren’t going to do

7

out of 10 adults say they experience stress or anxiety every day and if you are one of them you should keep reading. With over 10 years in the Austin fitness community, Castle Hill Fitness has been helping clients achieve a sense of balance through multiple modalities all under one roof.

If you are searching for ways to reduce stress we have tips to help you resolve to recover in 2015: Tip 1: Begin Regular Rub Downs Massage can work out knots and kinks in your back, but they can also reduce stress causing hormones by up to 1/3 in your entire body.

Tip 2: Get a Transformational Facial No this isn’t just a license to indulge. Stress wreaks havoc on your skin, and it’s the largest organ of the body!

Tip 3: Feel the After Burn Already You didn’t think we would take out regular exercise would we? Working a sweat stimulates the production of feel good chemicals for the rest of the day. It’s the workout that keeps giving!

Tip 4: Simply Sit Daily meditation can break the “fight or flight” cycle that leaves your nervous system in shambles. Shake it off by spending a moment finding your breath and the present moment.

The reduction of stress starts in your ability to recover. At Castle Hill Fitness you can resolve to recover this year.

Castle Hill Fitness • 512-478-4567 • castlehillfitness.com • 1112 N. Lamar Blvd., Austin, TX 78703 01.2015 • S p ecial S e c t i o n • 77

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How to Make Money, Stay Fit, and Meet Awesome People Using Spinlister

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s SXSW approaches, many people are gearing up to rent their homes out for the conference; but did you know you could be making hundreds of dollars renting out your bike? Spinlister, the global bike share, has chosen Austin, Texas as one of its focus cities in 2015. They currently have people like you listing bikes, skis, snowboards, surfboards, and Stand Up Paddle (SUP) in 63 countries with users traveling and renting from over 100. All listings are insured for any theft or damage and listing takes less than 3 minutes online or through the app. Did we mention it’s free to sign up and list?!

After a successful 2014 as The Official Bike Share of IRONMAN, Spinlister has now signed major deals with Rapha, Bike Austin, BikeTexas, and Gran Fondo New York (GFNY). They also sponsor a num-

ber of professional athletes and teams including: Luke McKenzie, Chris “Macca” McCormack, Foundation Cycling, The 5th Floor, and Team Yacht Club (TYC) of Austin, Texas. Recently, Spinlister established Official Bike Hub partnerships with Jack & Adams, Cycleast, and Austin Bikes. These shops offer special discounts, the ability to pick-up/drop-off your bike at the shop for a potential renter, and the opportunity to find $100 Gift Cards to each shop hidden around Austin.

So why have bike enthusiasts flocked to Spinlister since their launch in 2012?

The answer is the variety of bikes and like-minded people renting them. With professional road and triathlon bikes, beach cruisers, mountain bikes, e-bikes, unicycles, etc., every type of bicycle imaginable is available for rent on Spinlister. Recently, a grandmother from California rented a

children’s bike here in Austin to teach her grandson how to ride for the first time.

We all know how hard it can be to keep training while traveling or the hassle of trying to ship a bike to a race. With Spinlister, you now have the opportunity to rent a high quality bike from another athlete, local to the event location. Often, these bikes are nicer than the one you already own.

Whether you’re looking to keep up your training, find a bike for race day, or simply want to rent a bike over the weekend to explore a city, Spinlister is the ultimate bicycle rental resource worldwide. Download the iOS app, Android app, or visit www.spinlister.com to make money and help people!

spinlister.com 78 • S p ec i al Sec ti on • 0 1 .2 015

Special Advertising Section

Register for our 6 Weeks of Balanced Living program.

Make 2015 Your Mind, Body and Health Year!

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oddessFit is not simply a gym: we train both the mind and the body in nutrition, exercise and the development of a positive attitude. We provide a non-judgmental atmosphere, where training is fun and educational. GoddessFit is a place to get away from it all: leave your worries behind, have fun and get in shape.

Our personal trainers are professionally certified and credentialed.

• American Council on Exercise • Registered Dietician • Power Plate Certified • Registered Yoga Teacher • American College of Sports Medicine • Cooper Institute Trained Wellness Coach • American Academy of Sports Dieticians and Nutritionist

Register for our 6 Weeks of Balanced Living program Make 2015 Your Mind, Body and Health Year!

Balanced living is about living your life with awareness. It means cultivating self-care, exercise and nutrition. Above all, it means getting the support you need.

Contact Carole at carole@goddessfit.com for more information and to register or text 512-689-5786 to register.

GoddessFit • goddessfit.com • 512-454-1199 • 1509 Old West 38th Street, Suite 2, Austin, TX 78731

Step It Up, Resolution Style Keep Your Resolutions this Year

by Ashlee Bratton, Team In Training alumna and author of Life Before The Lottery: Living Beyond The Bucket

I

t’s coming up on that time of year again—New Year’s resolution time. Tried and failed at that before? Wait! Before you chuck the whole concept out the door, think about the possibility of knocking out multiple resolutions with one proverbial stone. If you’re looking to improve and reignite your health, happiness and hope this next year—Join The Resolution. The CANCER resolution, that is!

Most people’s resolutions focus on exercise, relationships or community involvement. What if there was a way to tackle all three while simultaneously helping someone else? Say, a cancer patient. Would you do it? You can! Team In Training, a program that benefits The Leukemia & Lymphoma Society through the world of endurance sports, is initiating their Join The Resolution challenge. With one event, you can give the gift of health, happiness and hope to yourself…and someone with cancer. That is the gift that keeps on giving and doesn’t need a bow on top.

It’s simple. Go online, pick an event, and watch this year’s resolution morph into something bigger, better and beyond yourself. Whether you’re dipping your toe into the world of endurance sports or you’re an experienced athlete, this year, choose an “I-am-making-a-difference” plan. Professional coaches will turn your 5k into a ½ marathon or a marathon into a triathlon or century ride. Join the Resolution and make a difference where it really counts. Team In Training and You….saving lives, one mile at a time. Get Started for just $50 (that’s half off) with code: TNTFIT50

The Leukemia & Lymphoma Society, Team In Training • 8001 Centre Park Drive, Austin, TX 78754 teamintraining.org/sctx • Toll Free: 800.482.TEAM • facebook.com/TNTSTX 01.2015 • S p ecia l S e c t i o n • 79

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PRESENTED BY

AUSTIN’S PERFECT NEW YEAR’S RESOLUTION

BETTER THAN EVER JUST LIKE YOU

If you’re reading this you undoubtedly fall into two categories: You’re fit and want to take it to the next level or you’re looking for 2015 to be the year you finally get back into shape. Regardless of where you stand, quite often the key to improving your health is to set a goal that’s both attainable and fun.

While the Cap10K is heading into its 38th straight year, race organizers have resolved to make 2015 the best race ever. In addition to the legendary legion of costumed runners (including a costume contest and prizes), family-friendly CapKids Zone at the Finish Line Festival, team incentives and prizes, this year’s race includes several new improvements:

The Statesman Cap10K, held in the heart of downtown on Sunday, April 12, presents the perfect goal for those who want to make 2015 their fittest year yet. Starting now allows plenty of time to train for the 6.2-mile race, which is not only the largest 10K in Texas and the 7th largest in the nation but is listed as one of the “10 Must-Do 10K Races in the U.S.” 1

• • •

Assigned corrals Waved starts Personalized Bibs (display your name, hashtag, your race goal)

Sign up for the Cap10K now and start your year off with a goal that’s attainable and fun. Check out the race’s Facebook page at facebook.com/cap10k to get racing tips or join other runners through Meet Ups for some downtown runs held from January – March.

1 Competitorgroup.com 9/2014.

4.12.15

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A New Year, a New You....

So Why Not a New Wardrobe?

Fashion with a Conscience at Blue Lux

W

hatever your New Years resolution may be you can bet it will include looking and feeling your best. Updating your wardrobe is a great first step in achieving these goals. At Blue Lux we make this easy for you! With nearly constant sales and discounts, we offer fashion forward options that your pocket book will love!

In addition we promote, support and sell products from socially and environmentally friendly designers, clothing labels and local artists to provide you with a new kind of conscientious shopping experience. We at Blue Lux understand that our need and desire for new clothes is sometimes in conflict with our social and political efforts to minimize our footprint and stop exploitation of our fellow beings around the world. We also know that voting with your dollar, and using your monetary power to drive economic change is one of the most significant ways one individual can make a difference.

Our mission at Blue Lux is to help you harmonize your fashion-savvy self with your deeper awareness that consumerism can be a real drag in regards to the environment and violations of human rights worldwide. When shopping at Blue Lux, we want you to feel good in your new clothes knowing you are part of the solution.

So this new year, when you are thinking up ways to become a new and better you think Blue Lux. We promise to help you look and feel your best!

Blue Lux “Fashion with a Conscience” • 512-284-9969 • blueluxfashion.com • 4477 S. Lamar, Suite 590, Austin, TX 78745 80 • S p ec i al Sec ti on • 0 1.2 015

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Start your year off right and take advantage of our amazing New Client Specials: $149 for 30 days of Unlimited classes; or try two classes for just $30.

Chisel. That. Core.

With two locations, and the ONLY studios in Austin featuring the MegaformersTM, January @ Pure Pilates Austin is the perfect opportunity to kick-start your fitness goals and get your core stronger and tighter than ever before. Pure Pilates Austin is home to those high intensity, sweat producing, calorie burning, transformational fitness classes that some have referred to as “Pilates on Crack”. Led by fun and motivating instructors, no two classes are the same, and with classes limited to a maximum of ten individuals, each client is assured personal attention so that their form improves and they are continually challenged.

The Lagree Method & The MegaformersTM The Lagree Fitness™ based classes boast a die-hard, dedicated following that includes Nicole Kidman, Jennifer Aniston, Sofia Vergara and a number of those Victoria’s Secret Angels you might have seen…and with good reason…combining the basic philosophy of traditional Pilates with strength training, cardio intervals and upbeat music, this total body workout enables maximum muscle exertion, which tones and sculpts the core, legs and upper body.

What makes this workout truly unique is that it’s done on a state of the art Megaformer™ machine – a sophisticated modified Pilates reformer with pulleys, springs, grasps and glides that allow the user to get a full body workout incorporating cardio, core, strength and flexibility training without the joint impact that other fitness crazes place on the body. What started in Los Angeles by fitness visionary Sebastien Lagree has quickly spread to hotspots across the United States, such as New York City, Washington DC and now Austin.

Building upon the success of their West Campus / Downtown location, Pure Pilates Austin recently opened a brand-new, beautiful studio at the Domain, giving Austinites even more options to rock their body throughout 2015.

Check Out What Austin is Saying

“I love Pure Pilates Austin, because it has put me in the best shape of my life!”

“They take what could be a very intimidating experience and make it fun. I'm only 5 classes in and can already tell a difference in muscle tone and posture.”

“I love the small class size, so the instructor is able to check your form and guide you through the movements” “I have done all kinds of weight and toning programs over the years and this is, by far, the best I have done.

The teachers know their stuff.”

purepilatesaustin.com • 512-243-7510 • howdy@purepilatesaustin.com West Campus/Downtown: 2222 Rio Grande, Building B, Suite 105, (Corner of 22nd ½ and Pearl Streets), Austin, TX 78705 The Domain: 11011 Domain Drive, Suite 115, Austin, TX 78758 01.2015 • S p ecial S e c t i o n • 81

Special Advertising Section

ALAMO HALF MARATHON Run through Fort Sam Houston… finish INSIDE the Alamodome!

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an Antonio’s Fort Sam Houston is filled with historic landmarks. For the first time since the events of 9/11 runners will have the chance to experience the beauty of this historic military post as part of the Alamo Half marathon course, making it a ‘must do’ event for runners in 2015! Steeped in history dating back to the mid 1800’s, Fort Sam is headquarters for both Army North and Army South as well as home to the largest and most important military medical training facility in the world. On Sunday, February 22nd, over four miles of the Alamo Half route will pass through the very heart of the base passing by numerous historic landmarks including the old Brooke Army Medical Center and the Quadrangle.

But Fort Sam is only part of what makes the Alamo Half and the other events of the Third Annual H-E-B Alamo Run Fest so unique. As San Antonio’s ‘homegrown’ and fast growing big running event, it’s rapidly becoming a Texas favorite. Produced and managed by veteran race directors who call Texas home, the event is already known for its attention to detail and its plentiful and passionate volunteers, supporting participants from beginning to end.

Starting in the shadow of the Alamodome to the blast of old muskets, the race winds through downtown San Antonio passing by numerous landmarks including the Alamo, Tobin Center for the Performing Arts, San Antonio Museum of Art, the Pearl Brewery and more, depending on the event distance. It’s capped off with a one-of-akind finish line, INSIDE the Alamodome!

The Alamodome has hosted numerous mega-events, superstar musicians, national and world champion athletes and sports teams. But on February 22nd the spotlight at center floor will be on the runners in the Alamo Half, Alamo 10,000 and Alamo 5K… crossing the finish line with images of their happy faces filling the big video walls. And regardless of what the weather is like out along the course on race day, the ‘weather’ at the finish line is guaranteed to be just right!!!

It all kicks off on Saturday, February 21st with the H-E-Buddy Kids Classic, held in conjunction with the Alamo Health & Fitness Expo where packet pick-up and late registration also take place, inside the Alamodome. Want to see pure joy and excitement? Be there to watch the kids as they run through the tunnel into the Alamodome and take their half victory lap towards the finish line, just like the big folks will do on Sunday. It’ll definitely lift your spirits! Besides top

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overall and age group awards in each of Sunday’s events, there are also special division awards for top military finishers as well as division awards for top wheelchair and adaptive athletes in each event.

Primary beneficiary of the H-E-B Alamo Run Fest events is America’s Fund, which helps support military wounded and their families. Associate beneficiaries include Texas Regional Paralympic Sport, San Antonio Clubhouse and Leukemia & Lymphoma Society of South Central Texas. For full event information and online registration, go to: www.alamorunfest.com

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Train

Taking Success and Failure In Stride

Advice on maintaining a positive mindset from one of our Best Of winners By Andrea Fisher

I

don’t know about you, but I now wake up each morning with two goals in mind: Be the best person I can be and experience the best day I am capable of living. Unfortunately, that was not always the case in the past, but now I do a great job of handling what is thrown at me in a day. How I handle situations— given circumstances, obstacles, and outside influences—regulate the outcome.

Do I let negatives bring me down, or do I try and make lemonade out of lemons?

Do I overlook the positives, or try to not take them for granted? There have been countless books written on how one can be the best they can be, on how one can live their best life, but I want to address one specific area of sports and training that will help you achieve your best.

It’s extremely easy to let our vested interest in sports and physical fitness define us to the point where any negative event or occurrence undermines our well-being and eventually takes away our ability to be the best we can be.

Let me give an example of what I’m talking about: I know a very fit woman who made it a goal to complete a triathlon while posting a PR, or personal best time. She trained regularly, made sacrifices with her personal time to fit in the 84 • au sti nf Itm agazi ne. c o m • 01.2 015

training, and did everything she could to be the strongest athlete at every workout. She put months of effort and energy into being the best she could be at that triathlon. Come race day she expected an amazing performance, but she didn’t even finish. Nutrition, weather conditions, and a poor mental attitude ultimately knocked what was supposed to be her “best performance ever” down to her “worst performance ever.” With so much vested time, energy, and effort tied to this race, it was easy to let her disappointment get the best of her. She let it ruin her day, week, month and, most tragically, her own well-being. She became irritable and awful to be around. Her friends didn’t want to spend time with her anymore. She woke up each day with a negative mindset. One bad race had consumed her and led her down an inhibiting and debilitating downward spiral. Instead of trying to learn and grow from the experience, she let it become viral within. She let it define her attitude, approach, and outlook on each day.

After a good amount of time had passed, she realized she wasn’t happy. She was still physically fit, looked great, trained and worked out, but her negativity continued to resonate in her daily life. Eventual-

ly she started to realize something wasn’t right; she wasn’t being the best she could be. Her attitude and mindset needed to change, so she committed herself to follow a mantra for the next race she competed in: “If I am doing the best I can at this very given moment, then I am a success no matter what the outcome.”

She knew that, no matter what was being thrown at her—good or bad—she was going to live her life to the fullest during that moment. At her next race, she set a new PR, won her age division, and embarked on a whole new way of embracing her passion for sports, training, life, and the world.

Now, every morning I wake up and acknowledge that I am going to be the best I can be that day—even if a workout or race isn’t perfect.

It’s constructive as an athlete to take all the ups and downs that sports and fitness journeys throw your way. Allow them to contribute to your growth and happiness. Kick start your positive outlook on training, health, and performance with the New Year. The rewards of adopting a less negative attitude and mindset towards fitness will soon be apparent in all areas of your life. afm

Train

What to Expect at a Mountain Bike Skills Clinic

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photography by Brian Fitzsimmons

By Payson McElveen

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rooked helmet, sleeveless jersey, aluminum bike; I was certainly a candidate for a “first-time racers clinic.” Despite my teenage pride, I attended the free day-before class at my first Texas Mountain Bike Racing Association series event in Comfort, Texas. And it was one of the best decisions I could have made. Put on by one of the local grassroots mountain biking teams, eight of us were walked through the basics of bike set up, race strategy, and fueling techniques. Fast forward eight years, and I’m now a professional mountain bike racer who hosts his own clinics through Williams Racing Academy in Wimberley. So who, you ask, should attend a mountain bike skills—or first-time racer—clinic? My answer to that: Everybody.

The first skills clinic I ever taught drew a crowd of mountain bikers ranging from regional pro-level riders to individuals more interested in having some fun on the trail. Registration was capped at 12 riders since smaller groups allow for a much more fulfilling and effective hands-on experience. Here is what a typical weekend at a clinic consists of:

Day One (Saturday)

and lost in the corners. So how do we work on getting better at turning? It starts in our grassy Today is all about laying down (or updating) field of dreams with a bunch of orange cones. the foundation of basic skills. Even nearing my With cornering, we work to combine body positenth season as racer, I always go back and tion, balance, and braking to maintain the most practice the fundamentals of bike handling Swimming, Cycling, Water Polo, Performance speed and momentum. during the offseason. Typically the first ses-Triathlon, Conditioning sion begins shortly after lunch (included), Balance: Once we learn to ride a bike, allowing out-of-towners a chance to make balancing on it becomes second nature. But the trip. We spend all afternoon riding in a big what about when you come up on a slowgrassy field. (Yes, this is still a mountain bike speed jumble of rocks, or tough Texas Hill clinic, not cyclocross.) With the help of a few Country ledge? Confidence at low speeds is props, this is where we lay the groundwork for critical to conquering that challenging bit you tackling the gnarliest of singletrack. still haven’t cleaned. We work on this through track stand practice, close-quarter obstacle Some of the skills we focus on, and how courses, and friendly games of “foot down” we work to improve them are: (basically neck-friendly bumper cars on bikes).

Bike set up: Some riders show up with Vertical agility: Being able to hop up, jump, $12,000 bikes, and others with $600 bikes, but and roll down obstacles is critical to most trails, even the most space-age race rig is going to especially in the Austin area. These skills are perform poorly if it’s not set up correctly. I like to more advanced, but breaking them down into spend a few minutes with each rider and their their components in the safety of a grass field alsteed before we start riding. Sometimes lowerlows for a progressive approach that builds coning the saddle just five millimeters, or rotating fidence. By using logs, stacked wooden boxes, the brake levers down just a touch can transand other methods, this is one of the most fulfillform a rider’s comfort and confidence level. ing parts of the weekend for participants.

Braking: Learning to slow down properly is Day Two (Sunday) key to going faster. By teaching body position, While Saturday afternoon was all about the timing, finesse, and a few flashier tricks, this is grass field, Sunday is all about the trail. We take one of the areas I see the most improvement the skills learned the day before, and apply in over the course of a weekend. On Saturday, them as we go for a singletrack ride together. we accomplish this through cone drills and Undoubtedly, springing up a rock ledge with basic obstacle courses. On Sunday, we take loose dirt on the run up and trees hugging in those skills to the trail—to the ever-changing feels very different than the wooden box in the puzzle of singletrack. grass field. However, the fundamentals are the same. We stop at different features—discussing, Cornering: When discussing race courses, tweaking, and refining. At the end of the day, competitors can almost always be heard conriding single-track efficiently and quickly is all ferring about “the gnarly rock garden,” or “that about the conservation of momentum, accomoff-camber root section.” However, the biggest plished by putting all these skills together. place time in a race is—excluding climbs—won

By signing up for a mountain bike skills clinic, what would take you two months of practice on your own you can improve over the course of two days. Plus, it’s fun, social, and for about the cost of a weekend of racing, you can be at a completely new riding level the next time you want to put the drop on your friends. afm

01.2015 • au stinfI tmaga z ine.co m • 87

Workout

Build up core muscles with trunk and rotation exercises

Strengthen Hip and Shoulder Stability based on the video by Diane Vives, M.S., C.S.C.S., N.S.C.A.-C.P.T.

T

This month, Diane Vives is at Titan Evolution with Owner and Lead Trainer Kevin Edwards, who is demonstrating the movements.

This series of exercises is designed to focus on building core strength by emphasizing trunk and rotary stability.

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Resistance Bear Crawls

Why: to build up shoulder and hip stability What You Need: resistance band, at level height with torso Starting Position: • Standing, place the top loop of resistance band so that it rests against back of the neck. Tuck sides of loop underneath armpits, so that the band is stretched back against the upper side body.

• Bend down to tabletop position on floor, keeping hands in line with shoulders. Knees should be off the ground and directly under hips. Form a straight line between the neck and back.

Torso and shins are parallel to the floor.

Motion: • Move right foot up mat and reach left arm forward out in front of body. Move left foot up mat and reach right arm forward in front of body, leveling out the hips and shoulders.

• Repeat process. Then reverse the steps.

• Maintaining control, bring right foot back and move left arm under shoulder. Bring left foot back and move right arm under shoulder.

• Repeat process until back at starting position.

photography by Brian Fitzsimmons performed by Kevin Edwards at Titan Evolution

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Workout

Single Leg Curl and Press

Why: challenge upper body movement and stability on lower leg What You Need: 10 pound weight or to your preference Starting position: • Stand with feet together, arms resting at sides, weight in right hand.

Motion: • Elevate the right leg, lifting thigh to parallel with the floor and stacking knee directly over ankle.

• Keeping right shoulder level and right bicep in line with side body, lift weight up in forward motion to shoulder height, then press up—extending right arm straight up at the ceiling. This motion creates a nice cross-action between the left hip and right shoulder.

• Maintaining balance, repeat lifting weight four times.

• With control, bring weight down first before returning right leg to standing.

• Repeat on opposite side.

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Want a guided look at these movements?

For a more detailed look in action, check out the workout video on austinfitmagazine.com/Videos/

BUNS & GUNS

BOOTCAMP

SERIES

first bootcamp feb 3-26 tues and thurs, 6-7pm, 8 sessions

see sparkfitnessaustin.com for future bootcamp start dates in 2015

$99 A month for members $129*A month for non members

no enrollment fee. no contract. info@sparkfitnessaustin.com 512.432.5800 *Full use of Spark Fitness Club facilities is included on Bootcamp Days

COACHED by Brandon Thomas 12.2014 • au stinfI tmaga z i n e . c o m • 91

Coach Carrie

Headspace for the Perfect Race Finding Your Winning Mindset Today and Every Day in 2015 By Carrie Barrett

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f you've been following my training schedule for either the 3M Half Marathon or the Austin Half Marathon, you're just weeks away from your pre-race taper where training load decreases and mental preparation increases. Whether you are new to this distance or are an experienced half marathoner, the days and weeks leading up to the race are some of the most nerve-wracking and panic-inducing; you start to question everything. These are just a few of the pre-race thoughts that may plague your mind: Did I train hard enough? Will I hit my goal?

What if something goes wrong?

I’m here to tell you not to fret. Those feelings, ironically, are as normal as breathing. When you view something as overwhelming or scary, such as the start of a race, it engages what we know as the fight-or-flight response. You're excited, but an innate part of you is wondering how you can get out of the threatening situation. Those nerves are part of a hormone release that triggers cortisol secretion, increase blood sugar, quicken pulse, force shallow breathing and increase sweat. These normal pre-race hormone surges actually help prepare you for battle by giving you an extra jolt of energy. A little fear is good in competition because it means you care about the end result and want to do your best.

Did I train hard enough

So, how can you prepare to do your best, be in that winning mindset on race day, and toe the starting line feeling confident and self-assured? You write a script. Race day success is as simple as creating a series of habits and practicing them over and over again until they become routine.

Much like how an actor can't just wing it on a Shakespearean play, you can't improvise your way through a long race. Practice may not make you perfect, but it can make you prepared.

Here are a few tips on writing your race day script—which can also be found in my latest book, Headspace for the Perfect Race: Create a Winning Athlete Mindset:

Know how you're going to pace your race.

Throughout training, you've practiced your pacing for both speed work and long runs. You set a time goal, and now it's time to script how you're going to get there. I recommend athletes start slower than their goal pace and finish fast. Some people run “even splits” or try to keep their pace relatively the same throughout the race.

Will I hit my goal

What if something goes wrong

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Regardless of your strategy, you should know what it is and have practiced it during your training.

Don't start too fast and try to bank time—it's a strategy that rarely works and can burn you out quickly.

Know what time you are going to get up, and get to the race early.

Race morning is often harried and frustrating as traffic is more congested than usual on an otherwise quiet weekend morning. Parking becomes its own competition. And porta-potties are at a premium. Your best defense against these inevitabilities is to get to the race site early, which means getting up at least three hours before the start of the race. This will allow you plenty of time for breakfast, bathroom breaks, commuting, parking, a solid pre-race warm up, and probably another bathroom break. In the same way that you would show up early for a job interview to avoid

added stress, make a point of getting to the race early.

Know your nutritional needs.

This includes both pre-race meals and nutrition during the race. Write down how many calories you plan on taking in and at what mile markers. You may even want to write it down on your hand or set an alarm on your watch to alert you when it's time to eat. The best insurance policy against a bonk in energy is regular eating intervals; easily digestible calories every 30-45 minutes. Practice what works for you and have your snack supply in a spot that's easy to grab during the race.

Know your sphere of influence.

One of the biggest causes of stress in racing is fretting about things out of your control. You can't control the weather as much as you'd like, you can't control other competitors, and

you can't control how your body will react that day. The biggest things you can control on race day are your emotions and how you react to adverse situations.

Practice racing with an attitude of joy and appreciation for the ability and opportunity you have to compete.

Stay in the moment.

When you get tired or sore, doubts start to creep in and you start thinking negative thoughts.

When your mind wanders away from the task at hand, bring it back by focusing on your breathing, maintaining good form, and staying as relaxed as possible. Soak in your surroundings—admire the hoopla, thank some volunteers, and bask in the glory of your body's abilities.

You never get that moment back, so cherish it.

One of the greatest things about competition is that it brings out the human response in all of us. Everyone

Half-Marathon Training Plan for 3M or Austin Half

stands at the starting line or on the sideline feeling nervous and anxious. That's not just an emotional response, but a physical one as well and regardless of ability or experience, it will always be there. That fight-or-flight response is the great equalizer handed down from our prehistoric ancestors. There is no secret pill or formula that separates good athletes from champions. Success in sport is dependent upon your beliefs and ability to prepare your mind for competition. A champion's mindset is really those daily habits you form to create a positive and confident training atmosphere. It's consistent work and practice.

It's quieting the negative mind chatter. It's scripting your response in every situation. And it's the realization that you are grateful for the opportunity to be there in the first place. afm

Weeks 9–12 (12/29-1/25)

Details of each workout will be on the Interactive Training Plan. Visit austinfitmagazine.com for more information.

Week 9 (12/29–1/4)

Week 10 (1/5–1/11)

Week 11 (1/12–1/18)

Week 12 (1/19–1/25)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Strength, yoga, or core work

Warm Up (WU): 1 mile easy pace (RPE 3-4) or easy HR Zone 1 or low HR Zone 2 Main Set (MS): 4 miles at projected goal pace to practice race day pacing

XTrain – no running

30 min tempo run RPE is 7–8 or HR Zone 3–4

Rest!

Long Run: 14 miles First 10: 60–90 sec below race pace Last 4: at or near goal pace

Optional Run: 3 miles or XTrain

Strength, yoga, or core work

Warm Up (WU): 1 mile easy pace (RPE 3-4) or easy HR Zone 1 or low HR Zone 2 Main Set (MS): 5 miles at projected goal pace to practice race day pacing

XTrain – no running

30 min tempo run RPE is 7–8 or HR Zone 3–4

Rest!

Long Run: 11 miles 60–90 sec below race pace

Optional Run: 4 miles or XTrain

Strength, yoga, or core work

Warm Up (WU): 1 mile easy pace (RPE 3-4) or easy HR Zone 1 or low HR Zone 2 Main Set (MS): 4 miles at projected goal pace to practice race day pacing

XTrain – no running

30 min tempo run RPE is 7–8 or HR Zone 3–4

Rest!

Long Run: 6 miles First 4: 60–90 sec below race pace Last 2: at or near goal pace

Optional Run: 3 miles or XTrain

Rest!

Warm Up (WU): 1 mile easy pace (RPE 3-4) or easy HR Zone 1 or low HR Zone 2 Main Set (MS): 3 miles at projected goal pace to practice race day pacing

XTrain – no running

30 min Easy

Rest!

20 min Shake Out Run

RACE DAY!

RPE = Rate of Perceived Exertion (1 is super easy–10 is incredibly difficult) XTrain = Cross training days. Give your legs a rest and enjoy other activities such as swimming, yoga, or cycling.

Beginners or New Runners: If you are starting from ground zero with this plan, I encourage you to take regular walk intervals during the prescribed workout.

01.2015 • au stinfI tmaga z i n e . c o m • 93

Events Featured Harlem Globetrotters 2015 World Tour

Submit your event online at austinfitmagazine.com

Sports and Outdoors January 22-23 Harlem Globetrotters 2015 World Tour Gather your family and friends and grab some seats for a basketball spectacle sure to entertain both kids and kids at heart. The iconic Harlem Globetrotters, an exhibition basketball team that combines athleticism, theater, and comedy, tour the U.S. each year to show off their incredible ball handling skills, dunks, trick shots, side-splitting comedy, and unequaled on-court fan interaction. uterwincenter.com/events/2015/harlemglobetrotters

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January 24 Guided Hike at McKinney Roughs Nature Park Start your Saturday off on the right foot by joining the meetup group Hill Country Outdoors on this free, guided, 4-mile public hike. Meander through the piney woods, post oak savannah, and prairies that lie just east of Austin. Navigate up hilly terrain, down rock-strewn switchbacks, and stand in awe as the land plateaus out onto expansive valley views of the Colorado River below. (The hike is this month’s Discover! section feature.) hillcountryoutdoors.com

photo by statesman.com

Arts January 17 Marc Broussard at Stubb’s An American singer-songwriter, the Louisiana native Broussard has a musical style best described as "Bayou Soul," a mix of funk, blues, R&B, rock, and pop—all matched with distinct Southern roots. His first album, Carencro, released in 2004, gave him his two most sought after songs—“Where You Are” and “Home.” Join him as he makes a tour stop on the Stubb’s stage. stubbsaustin.com/marcbroussard January 20-25 Mamma Mia! at Bass Concert Hall Mamma Mia! has become one of the world's most popular and timeless musicals, as conveyed through one of the world's famous pop groups, ABBA. The tale of modern women is told through toe-tapping songs, a multi-faceted cast, and simple scenery that visually tantalizes audiences. Both the storyline and songs have become iconic, inspiring productions of Mamma Mia! worldwide—including the hit 2008 movie starring Meryl Streep. texasperformingarts. org/season/mamma-mia-broadwayaustin-2014

Food and Drink January 20 Astronomy on Tap ATX at Easy Tiger Organized by professional astronomers Dr. Rachael Livermore and Dr. Jeffrey Silverman, Tap ATX—an event with the slogan “Science is even better with beer!”—is held at Easy Tiger on the third Thursday of every month at 7:30 p.m. Each astronomy session offers a new lesson and a different way of looking at outer space. Past discussion topics have included, “The Sky is Falling (Eventually),” “Destroying Alien Worlds,” and “How the Universe is Trying to Kill Us.” astronomyontap. org/locations/austin-tx/ January 21 Break It Down: Whole Chicken with Comfort Food Recipes Ever wondered how to properly use a whole chicken? It’s much more economical than buying the thighs, breasts, and drumsticks separately. This class held at the Sustainable Food Center will, as the name implies, help you break down the steps of cutting a chicken. After you’ve mastered the process, learn how to make delicious winter comfort food creations like Chicken and Dumplings and Roasted Chicken with Rosemary. sustainablefoodcenter.org

January 23 Cuvée Coffee Roastery Tour Founded in 1998, Cuvée Coffee is an Austinbased craft coffee company known for their fair-trade, sustainably sourced beans. Join the team on a full facility tour and coffee tasting. Ask about Black & Blue, Cuvée's newest nitrogenized cold brew coffee product. After the tour, be sure to grab a bag of coffee beans to take home. bit.ly/1w7ExEX

Live More Austin

Lifestyle January 17 Get Growing: Soil Health Start prepping your food garden for spring early this year. Learn skills from local gardening experts as they show you how to identify different types of soil in Austin, what plants are appropriate for certain soil structures, and how to amend planting grounds with compost and other organic materials. This workshop will help you prepare your soil to harvest a successful food garden. sustainablefoodcenter.org January 24 Hops and Grain Brewery Tour 5K Put on by City Running Tours, this 3.1-mile run—not race—will take runners up Lamar Boulevard to Sixth Street for a tour of Austin's most vibrant and entertaining district. Explore Sixth Street’s rich history as you jog past the joints of Austin’s live music scene, haunted hotspots, and bars. The run culminates with a tour of the Hops and Grain Brewery and some well earned samples of locally brewed beer. cityrunningtours.com Tree Talk Winter Walk Winter is a great time to plant trees—hardy, native trees in particular. Find out which are suitable for your yard and how to take care of and protect them from wildlife (Here’s looking at you, deer). Join a guided walk and listen to talks from expert arborists at the Lady Bird Johnson Wildflower Center. Family-friendly activities are also part of the event and include a kid’s tree climb, shelter-building with tree branches, a marshmallow roast and bonfire, swinging in the Cathedral of Oaks and a tree scavenger hunt. (TreeFolks will give native tree saplings to those who complete the hunt.) wildflower.org/ttww/

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Rides & Races Featured Austin Marathon & Half Marathon

JANUARY January 1 Commitment Day 5K Austin, TX commitmentday.com

A runner competes in the 2014 Austin Marathon.

January 3 Color Fun Fest 5K Austin, TX • colorfunfest5k. com/locations/austin January 10 Bandera 100K/50K/25K Hill Country State Natural Area, Bandera, TX tejastrails.com

Purgatory Trail Run 5K and 10 Miler San Antonio, TX athleteguild.com/running/ san-marcos-tx/2015-3rdannual-purgatory-trail-run January 24 11th Annual Big Chill Adventure Race Bastrop, TX toocoolracing.com January 25 3M Half Marathon Austin, TX stepout.diabetes.org Race #5 in the ADC presented by

January 11 Road to Prosperity 5K Camp Mabry, Austin, TX active.com/austin-tx/ running/distance-runningraces/road-to-prosperity5k-2015 Rogue Distance Festival 30K/Half Marathon/10K Cedar Park, TX roguedistancefestival.com Race #4 in the ADC presented by

Austin Fit Magazine

January 31 Austin Gorilla Run 5K Austin, TX austingorillarun.com Rocky Raccoon 100 Miler Huntsville State Park, Huntsville, TX tejastrails.com FEBRUARY

February 14 Cupid’s Chase 5K Austin, TX and San Antonio, TX comop.org/cupidschase TheKey2Freedom 5K Pflugerville, TX thekey2freedom5k.org Truffle Shuffle 5K Georgetown, TX theagproject.org/truffleshuffle/ February 15 Austin Marathon & Half Marathon Austin, TX youraustinmarathon.com Race #6 in the ADC presented by Austin Fit Magazine

Paramount Break-ALeg 5K Austin, TX austintheatre.org February 21 Foam Glow 5K Austin, TX • foamglow.com

Austin Fit Magazine

January 17 Rangers Resolution Run 10K/5K Cedar Park, TX roguerunning.com/ events/697.html

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February 7 Rocky 50 Miler Huntsville State Park, Huntsville, TX tejastrails.com

Bruises & Bandages Half Marathon/10K/5K Georgetown, TX trailheadrunning.com/ bruises.html

February 8 Natural Bridge Caverns Trail Runs Half Marathon/10K/5K San Antonio, TX redemptionrp.com/ NBCTrailRun

Vern’s No Frills 5K Georgetown, TX noexcusesrunning.com

Chocoholic Frolic 10K/5K San Antonio, TX chocoholicfrolicrun.com

The Graffiti Run 5K San Antonio, TX thegraffitirun.com Vern’s No Frills 5K Georgetown, TX noexcusesrunning.com Run for the Bluebonnets 5K Bastrop, TX • athleteguild. com/running/bastroptx/2015-run-for-thebluebonnets-5k1k February 22 Alamo Run Fest Half Marathon/10K/5K San Antonio, TX alamorunfest.com

photography by angrywayne, flickr

Cash. Keys. Phone. ID.

Carry all of your running essentials!

Noah’s Wings 5K Pflugerville, TX • active. com/pflugerville-tx/running/ distance-running-races/noahs-wings-5k-run-walk-2015 Puppy Love 5K Cedar Park, TX • carreraraces. com/puppylove.asp February 28 5K Thrill Seeker Experience Obstacle Run San Antonio, TX thrillseekers5k.com Missions Half Marathon/10K/5K San Antonio, TX missionsmarathonhalf.com

MARCH March 1 Moe’s Better Half Marathon San Marcos, TX sanmarcosrunners.org/mbhm/

Pace High School 5K PFun Run Pflugerville, TX active.com/pflugerville-tx/ running/races/pace-highschool-pfun-run-2015

March 28 ZOOMA Women’s Half Marathon/10K/5K Bastrop, TX • zoomarun.com

March 8 Dirty Du Duathlon Rocky Hill Ranch, Smithville, TX dirtydu.com

March 29 Austin 10/20 (10 miles, 20 bands) Austin, TX • austin1020.com

Running the Rock 5K Round Rock, TX • sisterstriing. com/runningtherock/

Saint Pat’s Half Marathon Pflugerville, TX saintpatshalf.com

March 13 Friday the 13th Night Race 5K San Antonio, TX fridaythe13thnightrace.com

Head for the Cure 5K Camp Mabry, Austin, TX headforthecure.org/centraltexas

March 14 Run for Dreams 5K Round Rock, TX runfordreams5k.com/roundrock.html

The Army Marathon/Half Marathon/5K Killeen, TX thearmymarathon.com

March 21 Iron Warrior Dash 3.7 Mile Obstacle Run Smithville, TX • warriordash. com/location/2015-warriordash-texas/

March 7 Dirty Du Lost Pines Marathon/Half Marathon/10K Bastrop, TX lostpinestrailruns.com

Culinaria 5K Wine and Beer Run San Antonio, TX culinariasa.org

Backcountry Trail Run 25K/ Half Marathon/10K/5K San Antonio, TX runsignup.com/ Race/TX/SanAntonio/ BackcountryTrailRun

Get Your Rear in Gear 5K Camp Mabry, Austin, TX coloncancercoalition.org/ portfolio/get-your-rear-ingear-austin-tx/

™

Nueces 50 Mile/50K/25K/10K Camp Eagle, Rocksprings, TX tejastrails.com

Urban Dare Adventure Race Austin, TX • urbandare.com

Tall Texan Triathlon – Half Ironman Boerne, TX • brittonbikes. com/hcsa-events/tall-texan-tri/ tall-tx-mainpage.htm Texas 10 Boerne – 10 Mile and 5 Mile Boerne, TX • active.com/ boerne-tx/running/distancerunning-races/texas10boerne-2015

Submit your ride or race online at austinfitmagazine.com

Vern’s No Frills 5K Georgetown, TX noexcusesrunning.com March 22 Alamo 13.1 Fight to the Finish!

San Antonio, TX alamo131.com

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Made in Austin

DISCOVER!

Tell us about it!

Give us a shout at @AustinFit. We'd love to hear about your experience!

Hiking McKinney Roughs

Find solace and beautiful natural vistas at this nature park just 30 minutes outside of Austin

T

est your way-finding skills on this diverse hike at McKinney Roughs Nature Park—not to be confused with McKinney Falls State Park—and pass through a variety of terrain including alluvial gravels, sugar sand, and “black gumbo” clay.

The elevation of the trail changes often, meaning you’ll hike up and down rolling hills through post oak savannah, loblolly piney woods, blackland prairie and riparian (riverbank) ecosystems.

This well-marked route connects several pieces of the McKinney Roughs trail system to make a 4-mile loop. Start from the main entrance of the park, marked by a roadside windmill. Grab a trail map and begin your hike along the Riverside trail. Keep right to get on the Foxtail trail, which eventually turns into the Pine Ridge trail. In less than an hour, you will arrive at Pine Ridge Overlook. Enjoy expansive, undulating valley views of the Colorado River below.

Expect the hike to take about Pull out your binoculars and listen for the red-tailed 2 hours. This route is most suitable for hikers, although hawk. If you’re lucky, you might spot one high in the there are many options in the treetops. As you continue along Pine Ridge trail, be park for equestrians. careful and watch your step. The trail drops steeply McKinney Roughs Nature as you make your way onto the Cypress trail, toward Park is located 20 miles east of Austin on Highway 71. Allot 30 a series of switchbacks with loose gravel steps. Soon minutes of driving time from you’ll be standing at the river’s edge. central Austin. Park day use Stop at the picnic table for a rest break before fee for adults is $5, but free for starting your climb up and out of the river bottom. children under 12. Open Monday through Saturday.

To return, follow the Bluestem trail to the Bluff Trail Loop.

At the top, you’ll be rewarded for all your uphill hiking effort lcra.org/parks/developed-parks/Pages/ mckinney-roughs-nature-park.aspx with several scenic overlook spots. Continue along the Ridge trail to arrive back in the parking area.

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*Thanks to Regina Kubelka, owner of Hill Country Outdoors for recommending this month’s trail. HCO is a meetup group focused on fulfilling the outdoor, sporting, and social needs of Austin natives and newcomers alike. Learn more about them at hillcountryoutdoors.com. Got a route to share?

Email editors@austinfitmagazine.com with a description and your contact information (name, email, phone number).

photography by Travis Perkins

This year, enjoy the park more.

In fact, make it your resolution to enjoy the entire ride.

At Hewlett Volkswagen, our New Year’s resolution is to continue providing the highest level of customer service, the best prices and the largest selection of new and used vehicle options in Central Texas. We look forward to seeing you. Happy New Year!