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AUSTIN FIT MAGAZINE

AUSTIN FIT MAGAZINE

Visiting with the USTA’s Carol Welder

Austinite Todd Werner Cycles for a Cure

AFM FITTEST Kicks Mo’s Butt

E N O A L U M R FO JULY 2012 + THE COMPETITION ISSUE

Track Legend

L E A H MIC N O S N H O J Tunes up the

Williams Pit Crew feler By Leah Fisher Ny

EST. 1997 ISSUE #178

JULY JULY 2012 2012


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Contents @AustinFit

Using Texas-based training talent to create a crackerjack Formula One pit crew

[page 44]

Cover photo: Bruno Senna driving the Williams FW34 Renault (2012 Formula One Mugello Test Day Two). This page: The Williams F1 Team pit crew shown in action during testing at the 2012 Spanish Grand Prix in Barcelona. Photos courtesy of Williams F1.

Type 1 Diabetes can’t hold a candle to Ironman Todd Werner [page 26]

Carol Welder wields a mighty racket in the world of Texas—and US—tennis [page 64]

Contents austinfitmagazine.com

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Contents @AustinFit

the team Publisher/CEO Louis M. Earle

photo by Brian Fitzsimmons

eDITOR-in-Chief Melanie P. Moore

Fitness The Aztex are back, with a few minor changes [page 22]

Health Dr. Clement explains breast augmentation [page 40]

Fit x Family Kid-powered transportation does double duty [page 36]

Recipe A healthy meal is a wrap! …with an Asian twist [page 42]

Here are some indoor options to wear out the wee ones when it’s hot outside [page 38]

Kick Mo’s Butt! Mo takes on AFM’s 10 tests at the AFM FITTEST [page 94]

Managing Editor Leah Fisher Nyfeler Art Director Weston Carls Assistant Art Director Sarah Schneider VP, Sales & Marketing Alex Earle Advertising Consultants Carrie Crowe, Emily Nash, Amity Ponsetti Contributors Monica Brant, Dr. Robert Clement, M.D., Patrick Darragh, Patrick Evoe, Brian Fitzsimmons, Whitney Hedgepeth, Carson Hooks,Steve Sisson, Alexa Sparkman, Diane Vives, Anne L. Wilfong Editorial Intern Madelyn Moon DEsign Intern Jordan Golembeski General Inquiries info@austinfitmagazine.com

Pro Triathlete Patrick Evoe shows just what shapes his will to win [page 76]

Development, determination, and drive shape a champion swimmer’s life [page 78]

How racing at the Driveway can take you to a new level photo by Brian Fitzsimmons

Muscle Movement of the Month

Training movement, not muscle, for major success [page 100]

[page 80]

One runner comes to his crossroads at a crucial meet [page 84]

Every Issue 14 From the Publisher 18 Moore Fit Musings

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72 Fit Finds 88 Events Calendar

90 Rides & Races 102 By the Numbers

Advertising Inquiries ads@austinfitmagazine.com Story Ideas ideas@austinfitmagazine.com Event Listings events@austinfitmagazine.com Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393

Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

Please Recycle This Magazine


Letter from the Publisher

A Different Angle by Lou Earle, Publisher | photo by Brian Fitzsimmons

L

et me start my letter this month by thanking all of you who challenged yourselves in our inaugural FITTEST last month. You inspired everyone and showed that fitness can be really fun! Also, many thanks to our sponsors and volunteers who made the event possible. And finally, to all of you who showed up to cheer and celebrate health and fitness that day, thanks for your support. It is our sincere hope that experiencing this celebration of fitness will inspire you to adopt a healthy lifestyle and take that message to others. In one of my past letters, I used the airline analogy of first placing the oxygen mask on yourself and then on your child as the way each of us should approach our health and fitness. This idea that you first adopt a healthy lifestyle for yourself and then help others to do the same may well be the only strategy that can turn around the epidemic of unhealthiness in our society. With all the money and effort we are throwing at the health and obesity crisis in America, the numbers are simply not changing much. Our entire society is geared to move in the other direction—sedentary lifestyles, processed foods, poor diets, and a supply/demand chain that by its very nature is forced to continue and expand the status quo. The costs of ill health are staggering and likely to crush our economy, not to mention the pain and suffering our citizens are enduring. Time is running out, the problem is incredibly complex, and we have not found the silver bullet. It would seem our situation calls for a radical, innovative approach—an approach that is simple, quick, effective and realistically executable. It must be universally appealing and understandable by all. And it must be compelling in convincing each of us to engage and take action. So here is the angle: have you ever heard about how much money you would have if you doubled a penny every day for 30 days? Would you believe $5,368,709.12? Incredible, but true! What if we applied this approach to living a healthy lifestyle? If each of us were to convince one person to jump on the bus with us each month and live a healthy lifestyle and if that person committed to convert one additional person each month to do the same, in 30 months, just like our penny, over five million people would be living healthy lives. In less than another year, all of America would be on that bus. But why should we do that? Let me throw a few reasons at you

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“In just 30 months, five million [more] people would be living healthy lives.” and you can pick the one you like the most: we will all go broke if we don’t solve the problem soon; our children will die before we will; we care about our families and friends; we don’t want to suffer or watch others suffer the agony of diabetes or chronic disease; we won’t be able to do our jobs, defend our country, or do very much of anything well; or maybe the best and simplest reason of all; we care and love each others’and want to help make our lives and other’s lives better. Setting an example and spreading the word are the beginning of making this goal a reality. This strategy requires no massive funding or government intervention. What is really cool is that the hard part is only in the beginning. Once we get a few months under our belts, the effort gets easier. The change is viral and the compounding effect takes on a life of its own, accelerating the pace of change. All I ask is that you give this idea some serious thought and, if you think it makes sense, get on that bus. The numbers don’t lie and, while this is certainly a different angle, it might just be the silver bullet we are all looking for. Keep Austin Fit,

PS: Speaking of a different angle, check out our incredible feature on Formula One (F1) this month and read about how fitness can make the difference in winning an F1 race. From driving an F1 car at 200+ MPH to changing the tires in the pits, where fractions of a second can mean the difference between winning and losing, fitness is a crucial differentiator. We are honored to have interviewed Michael Johnson (Mr. Golden Shoes himself) who is currently training the Williams F1 Team pit crew to enhance their performance. Austin is now home to America’s only F1 race and it is going to be an incredible ride!


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Moore Fit Musings

On Sportsmanship by Melanie P. Moore, Editor-in-Chief | photo by Brian Fitzsimmons

I

n this, our Competition issue, I was pondering the concept of competition…not so much what is good or not good about competition, but what feels good about it. It occurred to me that competition is important in any aspect of life—it keeps us on our toes at the very least and drives us forward to new goals at best. But what makes competition feel good is competition in combination with sportsmanship. Competition is pervasive in our world. Businesses compete, politicians compete, college applicants compete, organisms in the environment compete (including humans competing for, among other life-giving resources, increasingly scarce water), and, of course, athletes compete. Competing is often defined in terms of rivalry. A rival is “one of two or more striving to reach or obtain something that only one can possess.” Synonyms of rival include: coequal, counterpart, equivalent, fellow, like, match, parallel, peer, equal. Yet in zealous competition, rivalry too often gets extended, distorted into the concept of “enemy.” A rival is not, however, an enemy. An enemy is, by definition, “one that is antagonistic to another; especially one seeking to injure, overthrow, or confound an opponent; something harmful or deadly; a military adversary; a hostile unit or force.” Sadly, the definitions of “enemy” can call to mind some very poor sportsmanship in what are otherwise simply rivalrous competitions, ergo the necessity of sportsmanship as a foundation for competition. Good sportsmanship is defined as “playing fair, following the rules of the game, respect-

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ing the judgment of referees and officials, treating opponents with respect,” according to kidshealth.org. One example of good sportsmanship went viral last month. Megan Vogel, a high school track athlete in Ohio, helped a competitor finish the 3200-meter race, navigating the competitor across the finish line ahead of herself. Vogel, who had already won the state title in the 1600, was running last in the 3200 with only a few meters to go when the runner just ahead of her, Arden McMath, fell and couldn’t continue. The hand-held video of Vogel helping McMath finish the race has been featured on the Huffington Post website amid other national media outlets. Sports like tennis and golf are iconic for sportsmanship—probably because they are among the few sports where you call your own lines and record your own score. The spirit of the game is important no matter what the sport. Lifting others up, even as you seek to test yourself against their skill or against your own strength and endurance, is itself a reward. Knowing you did your best is better for you—more healthy, literally—than cheating to “win” a competition. And losing with grace is better for you than getting angry and firing all the neurological and muscle activity associated with stress, blame, and the negativity of poor sportsmanship. It seems that the root of poor sportsmanship lies in the reductive nature of a binary win/lose mentality. If the only reason to compete is to win, and the only alternative to winning is losing, then you have a poverty of character. I’m not saying everyone should get a trophy just for showing up. I’m not saying fire-in-the-belly competitive nature is not meritorious. I’m not saying good sportsmanship is about mediocrity. And I am certainly not saying that feeling disappointed in your results from a competition is a bad thing. Of

course there is disappointment. If you’ve set a goal, planned, prepared, and put all your effort into something, yes, it is heartbreaking to fall short of your goal. But just because you didn’t win does not mean you lost. There is only one definition of the word “lose” which is related to competition in Merriam-Webster’s dictionary, out of 12 definitions for the word. To lose means, among other things: “to bring to destruction,” “to miss from one’s possession,” “to suffer deprivation of: part with especially in an unforeseen or accidental manner,” “to fail to use: let slip by,” “to cause to miss one’s way or bearnings,” “to make (oneself) withdrawn from immediate reality,” and “to wander or go astray from.” Interestingly, one definition of “lose” also defines poor sportsmanship: “to fail to keep control.” Competition is a great thing—in every aspect of life—but it is nothing without good sportsmanship. In our humanitarian efforts, let’s fight the poverty of sportsmanship that sullies competition. Let us all compete as our best selves—physically and as good sports.

Scan this QR code with your smartphone to see Megan Vogel help a competitor, Arden McMath, finish the 3200-meter race.

Download the free AFM app for a QR scanner at the iTunes store.


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Austin Aztex Bringing Futbol to House Park By Leah Fisher Nyfeler


It's the kind of beautiful

early summer evening that can bring even the most die-hard air-conditioning lover outside. The sky is a deepening blue with pink sunset tinges and a faint moon vies for attention with the illuminated Austin skyline. A breeze accompanies the steady trickle of fans into House Park Stadium, many of whom, despite the balmy temperatures, are wearing blue and gold scarves. Children run excitedly in the aisles while adults of all demographics find seats on the metal bleachers. The teams take the field, the national anthem is sung, and play begins. The Austin Aztex are taking on the New Orleans Jesters in the first of a two-match weekend. While House Park is a familiar scene for local high school football in the fall, in the summer it is the home pitch for Austin’s own United Soccer Leagues Premier Development League (USL PDL) team, the Austin Aztex. The Austin Aztex are both a new and an old feature in the city’s history. The Austin Aztex FC was a professional soccer team that began play in 2008. Fans came out for home matches at both Nelson Field (’09) and the more centrally located House Park off Lamar Boulevard (’10), dressed in the team’s red and white striped jerseys which recalled owner Phil Rawlin’s association with Stokes City F.C. There was an impromptu band of enthusiastic musicians who accompanied play with a cacophony of drums, random instruments, and air horns at many home games. Despite fan enthusiasm, investors were lacking and the team was sold, relocating to Orlando, Florida, where the soccer club was renamed Orlando City in October 2010. Die-hard soccer fans in Austin were not to be without their beloved Aztex for long, though. David Markley, founder and minority owner of the former Austin Aztex FC, resurrected the team just one year after the relocation. The new Austin Aztex dropped the “FC” and became one of the 64 USL PDL teams across the United States

and Canada and part of the Mid-South division of the Southern Conference. Markley hopes to build the foundation for a future professional team within the recently reincarnated amateur Austin Aztex. A new logo consisting of the Texas lone star and frequent Austin acronym “ATX” was created and the teams’ colors became dark blue and gold. The new head coach, Paul Dalglish, is a Scotsman and former pro player for several storied teams (including Newcastle United F.C.) who has a long history in developmental soccer in the Austin and Houston areas. With these developments, fans have had much to celebrate since the new team was announced in September 2011. The fans are over the moon with the return of the Aztex and there was an enthusiastic group decked out in blue and gold stationed behind the team at the New Orleans match. Referees were heckled, the Jesters bombarded with derision, songs sung, chants initiated, and applause roundly given. The group of fans is known as Eberley’s Army, named after Angelina Eberly, the “savior of Austin,” Fitness

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Eberly's Army (foreground, in black shirts with scarves) lead cheers from behind the home bench

keen interest in the beautiful sport and by actively bringing new viewers. They support not only the Austin Aztex but also a variety of local, collegiate, and international teams, by frequently hosting parties to watch televised matches. The group often meets at The Tavern prior to an Aztex home game and marches the scant block to House Park together, ending the evening with both sets of teams, coaches, and fans at the official post-game restaurant and pub, The Lion & Rose, located in The Village at Westlake. One of the wonderful things about the Austin Aztex matches that Gray pointed out is their family-friendly nature. He asked, “Where else can you take a family of four to see a quality sport for $20?” Gray explained that kids ages 10 and under get in free to all home games, and the fact is in high evidence. Young soccer fans are everywhere, most clad in team jerseys with the infamous Neymar Mohawk in evidence on many a head, and a near mini-riot erupts during the

“Where else can you take a family of four to see a quality sport for $20?” who thwarted attempts to steal government archives and relocate the state capital to Houston by firing a cannon (a statue of Eberly in the act is at the exact location, what is now 6th and Congress). The group avidly supports the Austin Aztex at both home and away games. Matthew Gray, president and co-founder of the fan group, recalled the 2012 season opener: “We took a van full of about 12 fans to Houston for the game against the Texas Dutch Lions. We picked up another eight in Houston, and we out cheered the whole stadium. I don’t believe [the Texas Dutch Lions] knew what hit ‘em,” he chuckled, “and I’d like to think we helped in that 4-0 victory.” Eberly’s Army’s mission is to “grow and spread the gift of playing soccer with a quality ball to every corner of the globe” and they accomplish this through modeling

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The 2012 Austin Aztex team prior to the El Paso Patriots match at House Park

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half when Aztex staffers toss tiny soccer balls into the crowd. Despite the prohibitive signs, kids cling to the fence separating fans from the field. (With no track as buffer, the players’ benches are practically within reach and it is possible to stand so near the pitch that spectators have a vivid sense of being part of play. Balls frequently shoot into the stands, one eliciting extreme excitement as it sailed completely over the bleachers and out into Lamar Boulevard). There’s even a free, parent-regulated moon bounce on the east side of the stadium, which rocked continuously with the antics of little jumpers. There are plenty of snacks to complete the evening, ranging from the standard concession fare located under the bleachers to the Yumé Burger food trailer in the northwest corner to Amy’s Ice Creams booth by the gates of the stadium. Amy’s Ice Creams scoop Alex Seyer pointed out that the team has its own flavor, Aztex Azul y Oro, which

is only available at home games and represents the team colors with blueberry ice cream and crushed Golden Oreos. Based on the number of cups clutched in kids’ hands, ice cream is by far the fan food favorite, with popcorn a distant second. Sometime after the half, the field fully basks in the familiar Friday night glow of stadium lights. A few of the 800 fans have migrated to the east bleachers. Behind them, the Capitol tower shines red as the Goddess of Liberty raises her torch. The Aztex move downfield and thrill the fans with a penalty shot to tie the game in the eighty-fourth minute. Drums bang, the crowd roars, and the Austin Aztex complete the perfect summer night. The Austin Aztex final home game of the 2012 season will be on Friday, July 6, against the West Texas Sockers. See austinaztex.com for more information. afm

Competitive Soccer in Austin by Madelyn Moon: Love to play soccer but too old for kid’s leagues? AFM has information about adult competitive soccer for all abilities at austinfitmagazine.com

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Racing Type 1 Diabetes

to the Cure Todd Werner and the JDRF Cycling Team By Jody Kelly | Photography By Brian Fitzsimmons

W

hat does a two-time Ironman do when a vital part of his body, his pancreas, fails? Quit racing, sit on the couch, and dwell on past glories? No, no, and no. Not if your name is Todd Werner. You get back out there and race another Ironman. Then you form a bicycling team that will raise money for research to cure Type 1 diabetes. That’s what a big-hearted Ironman like Todd Werner does.

Fitness

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When Werner received his diagnosis of job at Dell. And yet his pre-diagnosis IronType 1 diabetes two years ago at age 39, man times were impressive enough to rank he and his wife, Teresa, weren’t as shocked him in the top 25 percent. as they were when their only daughter Ava Shortly after returning from Cozumel, heard the same sobering news a year and Werner developed the same annoying a half earlier. She was 5 years old. They symptoms that his daughter Ava had exlearned that some people are genetically perienced: excessive thirst, urination, and predisposed to Type 1 diabetes but, at that fatigue. Overnight, his vision deteriorated time, they knew so much that when of no relatives he went out to ride with the disease his motorcycle, except for an he couldn’t read aunt on Werner’s the street signs. father’s side of the His doctor told family. Immehim that his blood diately, all three sugar reading Werners learned was way off. His how to prick Ava’s diagnosis was finger for a blood diabetes, but not glucose test, how the more common to inject insulin, Type 2, which how to help her most often occurs eat properly, and in middle-aged much more. and older people Two weeks who tend to be after Werner’s overweight and own diagnosis, he sedentary. Acwas still learning counting for about how to count his 93 percent of carbohydrates, diabetes patients, monitor his blood Type 2 can be Todd Werner and his daughter, Ava, share a sugar, and manage reversed with special bond. his insulin intake permanent, major when he ran the lifestyle changes. 3M Half Marathon on January 24, 2010. Their pancreases still work to produce He admits to feeling “scared to death.” A insulin; they just produce too much of it. friend ran right beside him and his wife Werner was diagnosed with Type 1 diamonitored him closely from the sidelines. betes, which can’t be reversed because the But Type 1 diabetes didn’t degrade his pancreas simply shuts down. Over a period performance. He scored a personal record, ranging from a few weeks to about a year, finishing in 1:49:51 and averaging a mile in according to Werner’s nurse practitioner, 8:23 minutes. Not too shabby, despite havCarole George, the pancreas stops funcing to cope with a life-threatening disease tioning and no longer produces the insulin for which there is no cure—yet. the body needs. Type 1 diabetics must rely Before his diagnosis, Werner had finon insulin from external sources. If they ished two Ironman competitions, Coeur don’t get it, they could suffer kidney faild’Alene and Cozumel, along with numerure, blindness, heart attack, stroke, nerve ous foot races and shorter triathlons and damage, amputations, and death. Once five half Ironman-distance races. He called juvenile diabetes, Type 1 is actually finished his first Ironman in just under diagnosed as often in adults as in kids. In 12 hours and his second in a little over 13 fact, 85 percent of people living with Type hours. Werner had to work his training 1 diabetes are adults since there are more around taking care of his family and his people over 21 than under.

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Once called juvenile diabetes, Type 1 is actually diagnosed as often in adults as in kids.



How did Werner learn to cope with this disease? Like an Ironman, of course. His nutritionist, Sandi Spicer-Moore, reported that Werner spent no time in denial. “He learned quickly how to manage his blood sugars and food intake. He already had a good understanding of carbohydrate counting. It took only a few weeks to determine his specific insulin needs for carbohydrates. He was mentally ready to move from multiple daily insulin injections to insulin pump therapy when I first met him shortly after diagnosis. The transition to the pump allowed much more freedom in his food choices and options for adjusting for exercise.” Werner focused so well on his nutrition during races that he was able to block out everything except swimming, bicycling, and

running. The downside? Werner ran an extra loop at the Capital of Texas Olympic Triathlon on May 30, 2010. He felt great throughout the race and didn’t discover his extra mileage until he met up with his friends, who’d finished 20 minutes earlier and were beginning to wonder where he was. By the time Werner was ready for his first post-diagnosis Ironman, he was an old hand at coping with his disease. Werner mounted a control panel on the handlebars of his bicycle that displays information collected from two wireless devices. One is a continuous glucose monitor that tests his blood sugar level at regular intervals. The other device is an external insulin pump with a subcutaneous line that delivers just the right amount. Thus armed, Werner raced Memorial Hermann Ironman Texas on May 23, 2011. The weather was brutally hot and humid, but his finishing time was only a few minutes slower than his time for Cozumel. In a single word, what Werner obtained when he continued his post-diagnosis athletic pursuits was this: “Validation.” He proved to himself that Type 1 diabetes is no barrier to a full

They had finished 20 minutes earlier and were beginning to wonder where he was.

Showing Support for JDRF

In less than two months, Werner and his cycling team have lined up four generous sponsors for the Vermont ride: • Quick Sticks, maker of diabetic testing equipment • SPIbelt, maker of belted pouches that hold small personal items • OmniPod, maker of continuous glucose monitors • Jack & Adam's Bicycle JDRF has been working to help cure and treat diabetes for over 40 years. For more information on the national cycling program, go to jdrf.org, select “Get Involved” from the banner, and then choose “Ride to Cure Diabetes” from the drop-down menu. You’ll find information on all the various rides as well as training tips, featured destinations, sponsorship links, and a rider spotlight. You can learn about the Austin organization at jdrf.org/austin, which provides a link to join the Vermont ride, or you can contact Werner directly at Wernerwerner@rocketmail.com.

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life. Many athletes with serious illnesses might be satisfied to continue racing just for themselves. Not Werner. He went on to help establish the Austin chapter of JDRF*, the leading global organization focused on Type 1 diabetes research and the largest charitable supporter of research on Type 1. Actress Mary Tyler Moore is the international chairman of the foundation.

other riders nearby to help fix a flat tire or offer tips and encouragement. Werner wants to make the point that anyone can become more fit and healthy through exercise and anyone can help others. Another JDRF cyclist, Julie Hiebert, 54, is doing the Vermont ride for her 24-yearold son, a Type 1 diabetic. Carlo Cucina, 41, is doing it for his 8-year-old daughter,

TEXAS

ROWING

CENTER Todd Werner and Jim and Kitt Dickey enjoy training together to represent JDRF Austin at the 100-mile JDRF ride in Burlington, Vermont, this month.

Austin is generous to its own. Though only a couple of months old, JDRF Austin is already ranked seventh in the nation for fundraising. Werner and his team of cyclists are training for a 100-mile JDRF bike ride in Burlington, Vermont, on July 12–15. Each member of the Austin JDRF cycling team is raising $4,000 to help cure Type 1 diabetes. So far, seven people have made this commitment. About 20 others are participating in the local training rides or offering other support. In addition to riding in Vermont for himself and his daughter, Werner is also helping to coach the newer riders and has instituted a no-drop policy. No matter how new to cycling someone is, there will always be

also a Type 1 diabetic. Crystal Harris, 41, is a good friend of Werner’s wife and daughter. So far, three additional riders have committed to the Vermont ride: Kitt Dickey, Emily Rhodes, and Joscelyn Scott. After a recent 50-mile training ride on the infamous “dam loop,” Laura Mandy, 40, Peter Rodriguez, 45, and Kris Fisher, 36, talked about their supporting roles. While none of them has Type 1 diabetes or family members with the disease, they are passionate about finding a cure. They respect Werner so much that they will do whatever they can to help him and other Type 1 diabetics. The same is true for Kris Pelky, 33, and Ben Pelky, 35, who are supporting the cycling team. Their young daughter has Type 1 diabetes.

*Originally known as Juvenile Diabetes Research Foundation, the organization dropped the formal name and is referred to only by the four-letter acronym JDRF.

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No one expects the Austin JDRF riders to gather enough donations to cure Type 1 diabetes by themselves but, by pooling their contributions with those collected from all the other chapters worldwide, Werner hopes to give the best researchers a boost that will put them over the top as they seek a cure for this potentially fatal disease. Type 1 diabetes is a serious disease, but how does it work anyway? Nurse practitioner Carole George explained “the pancreas is an endocrine organ that makes exocrine hormones that digest our food and endocrine hormones such as insulin and others. The cause of Type 1 diabetes is uncertain but is believed to be caused by an environmental trigger in genetically predisposed people who then develop an autoimmune reaction destroying the beta cells that produce insulin.” She added that, “When glucose molecules attach to red blood cells, they stay attached for 120 days. That’s why we follow a lab called a “hemoglobin A1c” every three months to see how someone’s average blood sugar control is doing. For the patient, these red blood cells are flowing through their blood and over time can cause the commonly known microvascular diabetes complications. For instance, in the eyes they cause the vessels to swell and rupture and eventually hemorrhage, which is called diabetic retinopathy, the leading cause of preventable blindness. A common symptom is for vision to become blurred when glucose is very elevated; this is individual per patient. Some people get blurred vision with

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blood sugars greater than 400, some greater than 200, [while] some have no complaints at 500—[it’s] completely individual. “Similarly, the kidneys filter our blood but don’t like to filter blood greater than 180 mg/dl so when sugars are high, people often urinate excessively and are consequently unusually thirsty. That’s the kidneys trying to rid the body of this excessive sugar. Over time, this is what causes damage to the fragile filtering system of the kidney and can eventually lead to dialysis where a machine has to do the filtering. One of the ADA standards of care is to check for microalbumin (baby protein in the urine) on an annual basis.” Also, “I would add that when large red blood cells associated with poor glycemic control can no longer deliver oxygen to nerves all over the body because they simply can’t fit through tiny capillaries that feed the nerves, people start to develop nerve damage that may present as numbness and tingling in their extremities, sexual dysfunction, a wound that won’t heal properly, or gastroparesis (nerve damage to the GI tract that results in symptoms of nausea and vomiting when people eat).” According to the JDRF, two promising areas of research are transplanting beta cells and developing an artificial pancreas. In fact, clinical trials will start soon for the artificial pancreas. A reliable cure may be years or decades away, but researchers are working hard to develop one. Type 1 diabetes is indeed a serious disease. But it doesn’t have to stop you from living the live you want, as long as you’re careful. Just ask Todd Werner. And, yes, he plans to do more Ironman races but not every year. The training takes too much time away from family life. His next one will probably be a destination race at a location where his family can also have a good time. “Laissez les bons temps rouler.” afm J. Jody Kelly, owner of Strengthmobile, is an ACE-certified personal trainer who conducts exercise sessions in the homes of the elderly or disabled. She races triathlons, lifts weights, and takes Pilates mat classes.


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Fit Kids

Fit x Family

For the Love of Wheels by Carson Hooks | Illustration by Jordan golembeski

V

ery soon after their fascination with any and every ball (no matter the sport) came our boys’ obsession with just about anything with wheels. Hot Wheels and Matchbox cars and Tonka trucks have littered our floors ever since. An assortment of characters from the “Cars” movie franchise is high on the list of their favorites. “Thomas” and his fellow engines are a part of this mix as well. But Thomas is almost never found on his railroad tracks—those are just too restrictive. Our boys prefer the racetrack to the train tracks. They can create a racetrack just about anywhere, and their chosen racers have much more freedom to maneuver and to speed than any train on its rails. The boys’ fascination with propelling wheeled vehicles across the floor began before they themselves could walk and has carried over to their love of propelling any and all wheeled vessels with their feet.

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Davis and Hudson take turns pushing their baby sister, Ella Marie, in her jogger (we really try to reign in the speed on that one). Davis used to push Hudson when it was Hudson’s jogger. They take turns pushing each other (and each trying to push the other over) in their “Cozy Coupe,” a four-wheeled kid-powered riding toy that looks like a car. Both boys took to their kickboard scooter like a fish to water. And, of course, there are the tricycles and then the bicycles. Being able to reach the pedals has never been much of an issue. The boys instinctively go into Fred Flintstone mode and then they’re on their way. The energy this requires is the main reason that we have to this point stayed away from the motorized “Power Wheels.” These battery-powered riding toys can reach speeds up to 5 mph. Davis already loves “Power Wheels” and gets his fix any time he visits a friend or cousin who owns one. I know it’s fun, and I coveted one when I was a kid, but for us

as parents, for now at least, any riding toy loses whatever luster it may have had if our boys can make it go with just a tap of the accelerator pedal. Our toddlers are forever bursting at the seams with energy, so a bike or tricycle or scooter is much more useful in getting all that energy out. It may not be “Power Wheels” fun, but it’s still a whole lot of fun for them. For a while longer in their young lives, all vehicles that they propel and supposedly control will require that off-thecharts childhood energy. There will be time later on for the motorized vehicles—bumper cars, four-wheelers, dirt bikes, and golf carts. And then, one day, in a future I try to pretend will never come, they will get behind the wheel of a real-deal automobile. But thankfully, we’re nowhere near all that yet. The only set of wheels that we have to worry about right now is the pair of training wheels that we’re trying to convince Davis he no longer needs. afm


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Fit Kids

Beating the Heat

How to Keep the Whole Family Active This Summer By Courtenay Verret

M

ost parents will agree that it can be hard to stave off their kids’ mid-summertime cries of “I’m bored!” and “There’s nothing to do!” An even bigger challenge can be trying to pry your kids off the couch and away from the television and video games—particularly when it’s over 100 degrees outside.

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Bounce Your Way Through Summer at Jumpstreet gotjump.com

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f your kids are already bouncing off the walls, why not replace the walls with a trampoline? Located in Cedar Park next to Lakeline Mall, Jumpstreet is the one place where bouncing off the walls is actually encouraged (although climbing them is forbidden). From trampolines to dodge ball courts to a gigantic pit of foam blocks, Jumpstreet has no end of activities to keep your kids occupied for hours. For parents concerned about their little ones sharing a trampoline with the big kids, there are special inflatables houses and a trampoline area called “Earthquake” that are exclusively for children ages seven and younger. Jumpstreet is open seven days a week and prices are by the hour, with discounts and deals on certain days. There is also a punch-card option good for ten visits (oneperson use only).

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2

Fortunately for all of you frustrated parents, Austin has a number of indoor, air-conditioned activities that will keep your kids busy, active, and having fun this summer—and will hopefully keep YOU from losing your sanity before school is back in session.

Get Your Groove On at the Butler Community School balletaustin.org/community

L

et your kids channel their inner Fred and Ginger or kick off their rise to Broadway fame by taking them to a dance class or workshop at the Butler Community School (BCS; part of Ballet Austin). Located in downtown Austin, BCS encourages the community to stay active year round by offering a large variety of classes for children and adults. For kids age eight to 12, BCS offers ballet, modern dance, and musical theatre workshops. Children 12 and over may also participate in a variety of 60 dance and fitness classes offered each week (including hula, hip hop, Pilates, jazz, and West African dance, to name just a few). There are even half-day classes for kids throughout August. Adults are welcome, too. Pricing for drop-in classes ranges from $17 to $11.25 per class, depending on whether they are purchased individually or in bulk. There is a 10 percent discount for students, seniors, and government employees.

Hit the Rinks

3

Y

ou may recall your own glory days at the rink: skating hand-in-hand with your first love, dancing the hokey pokey, and chomping on giant dill pickles from the snack bar. Although there’s something to be said for the simplicity of skating in a circle to pop music under disco lights, these days kids who want to kick things up a notch have a lot of options to choose from. Speed demons can check out Friday night speed skating at Playland Skate Center (playlandskatecenter.com) from 6 to 7 p.m. This class is for both adults and children and focuses on technique (skate rentals available and helmets required). Aspiring inline and ice hockey stars can check out youth leagues at the Austin Sports Arena (austinsportsarena.com) and Chaparral Ice Rink (chaparralice.com), respectively. Girls who want to channel their inner tough girl can sign up for one of the Austin Derby Brats summer roller derby boot camps (texasrollergirls.org/jr-derby). Finally, Austin families can also check


Jumpstreet (shown at top) and the Butler Community School (below) are excellent indoor options for kid-friendly exercise.

out the Millenium Youth Entertainment Complex (www.myec.net) and Austin Roller Rink (austinrollerrink.com) for family skating fun.

4

Climb Your Way to Better Fitness at Austin Rock Gym austinrockgym.com

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eed an energetic outlet for your little monkeys at home? Look no further than the Austin Rock Gym, an indoor rock climbing facility. With locations in North and South Austin, no minimum or maximum height required to climb, and activities for children as young as four, this is one outing that the whole family can get involved in. The rock gym offers four-week progressive classes for children as well as summer camp sessions. Kids learn everything they need to know about rock climbing in a safe environment with a small teacher-to-student ratio (8:1).

W

hatever you choose to do with your family this summer, don’t allow the Texas heat to turn you and your kids into seasonal couch potatoes! There is no shortage of kid- and family-friendly indoor activities to be found in Austin. And who knows? You may just discover a new active hobby for yourself. afm

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Courtenay Verret is a freelance writer in Austin. She can usually be found on the veloway, at the pool, or walking her dog Boudreaux on the Mueller hike & bike trail.

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Health

The Medical Tent

Breast Augmentation Explained by Dr. Robert Clement, M.D.

Editor’s Note: According to the American Society of Plastic Surgeons, the most popular cosmetic plastic surgery procedure in 2010 and 2011 is the breast augmentation. (This does not include non-invasive procedures such as Botulinum Toxin Type A—Botox, Dysport). While many athletes may not want to read about breast augmentation, some may want to know and we wanted to present medically sound information, especially as it relates to recovery and resuming your sports and fitness activities.

D

uring the summer, people generally start to think about outdoor sports and other fun in the sun activities. For some women, this is followed by the thought, “How will I look in my bikini or my jog bra?” which is often tied into breast size and shape. Breast augmentation is a fairly easy, 45-minute procedure that has come a long way since its inception in the 1960s. There are basically two types of implants: saline-filled and silicone-filled, both of which consist of the same silicone shells. Saline implants are balloon-type devices filled with sterile saline to reach a specific size. The pros for this type of implant include ease of placement as well as ease of adjustment of size during the operation. One of the cons of this implant is that the material inside is very liquid, which can lead to wrinkling of the shell that is easily visible under the skin. The new, more popular silicone-gel implants, also known as “gummy bear” implants, are a major improvement compared to older silicone implants. The older silicone-gel implants are very liquid in consistency and, when ruptured, can spread to surrounding tissues causing an increase in scar production. Remember the silicone scare in the 1990s? Well, it was just that, a scare! There have been 26 major research studies from world-class institutions that concluded silicone does not cause disease or immune disorders. People can actually absorb more silicone from their drinking water than from the silicone inside these implants. The new and improved cohesive gel implants look and feel more natural with little to no wrinkling of the skin over the implant. Why is that? Imagine a gummy bear. When cut in half, nothing inside spills out, and that is exactly how these new, cohesive-gel implants work. Implants are produced in a variety of shapes and surface textures. They come in smooth, textured, or polyurethane covered surfaces, along with round and teardrop shapes. My bias is the round, smooth gel implant. When a woman stands up straight, the round implant settles into a teardrop shape. When she reclines or lies down, it becomes more round in shape, which is what happens with a normal

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breast. Textured surfaces were theoretically developed to decrease the risk of capsular contracture, which is the body’s natural defense response that causes scar tissue around the implant. However, this has not been my experience. I feel that a round, smooth implant has fewer capsular contractures than the textured implants. Nationally, 85% of implants placed are smooth and round, and women are experiencing exceptional results. Placement of the implant can be subglandular (under the breast tissue), submascular (under the muscle), or dual plane (partially under the muscle). Most implants are placed in a dual plane position with the subglandular being the second most common. Patients who are very thin or have very little breast tissue tend to have better contour and results if the implant is placed behind the muscle. How does a woman choose the right size for her frame? There are many options available to help with this decision. Bras, which can be filled with an implant to simulate appearance after the procedure, are available as well as computer software where surgeons can upload a picture of the patient and digitally manipulate the size and shape of the breast. I feel that this particular method is one of the most accurate ways to choose an implant size. I also ask all of my patients to bring in a picture of what they would like to look like post augmentation so that we are on the same page, and I bring these pictures into the operating room where my team and I do our best to give the desired results. Most women’s clothing is made for a C-cup breast; therefore, I feel there are fewer complications if the patient stays in the “C” to “small D” size range. With larger implants come larger complications. However, I try my best to accommodate each patient’s goals as breast augmentation can be a very empowering surgery for a woman with little to no breast tissue, tremendously boosting selfesteem and confidence. Often, a woman’s breast tissue decreases in size after childbirth and breast-feeding, so this procedure can be a great way to help Mommy get back to feeling like herself again. And everyone deserves to feel great about herself! All cosmetic procedures come with risk of complications, such as bleeding and infection, though these are quite rare. With breast augmentation surgery, capsular contracture is the most common problem surgeons have to combat. afm Read The Full Article (including information about resuming sports and fitness) online at

austinfitmagazine.com


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Recipe

Chicken and Edamame Dumplings

Did you know? Researchers estimate that when we eat away from home, each additional meal or snack adds an average of 134 calories to the calorie count of the same meals made at home.

by Anne Wilfong, RD, LD & Alexa Sparkman, MA, RD, LD photography by Brian Fitzsimmons

What You Need For dumplings: 3/4 pound skinless, boneless chicken thighs, roughly chopped 2/3 cup shelled edamame, steamed 1 tablespoon ginger, chopped 2 green onions, both white and green parts, chopped 2 tablespoons Vietnamese chili garlic sauce, such as Huy Fong

1 tablespoon low sodium soy sauce 1 tablespoon sesame oil 24 won ton or dumpling wrappers

These dumplings make a great weeknight meal when paired with sautĂŠed Asian greens.

Nutrition Calories 221 Protein 14 g

Serving Size: 4 dumplings

Carbohydrates 23 g Fat 8 g

Sodium 605 mg Fiber 1 g

Makes approximately 24 dumplings

For sauce: 2 tablespoons soy sauce

How You Make it

1 tablespoon rice wine vinegar

1. Bring water to boil in a large pot fitted with a steamer and reduce to simmer.

1 teaspoon chili garlic sauce

2. Keep the wrappers moist by covering them with a damp kitchen towel.

1/2 tablespoon sesame oil

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3. Place the chicken in the bowl of a food processor and pulse a few times. 4. Add the edamame, ginger, green onions, chili garlic sauce, soy sauce, and sesame oil. Pulse mixture until very well combined. 5. Add approximately 1 tablespoon of chicken mixture to the center of each wrapper. Moisten the sides of the wrapper with water and close each dumpling by gathering the edges of the wrapper towards the center. Keep filled dumplings moist by covering them with a damp kitchen towel. 6. Place the dumplings in a single layer in the steamer and steam for approximately 6-7 minutes. Repeat with remaining dumplings and serve immediately with sauce.

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

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Michael Johnson Performance and the Williams F|Team

Shaving seconds to become

the best

Photo By Clay Hayner Photography

By Leah Fisher Nyfeler

00:44 austinfitmagazine.com


Looking down on Williams F1 Team driver Bruno Senna during a pit stop in the 2012 Chinese Grand Prix. Photo courtesy of Williams F1.


A

crew of 15 men in matching uniforms stands at the ready, creating an open “U” around a narrow strip of pavement. There’s an insect-like whine of an engine and the sleek car appears, nosing into the center of the lane.

Tick. A sign drops down before the driver’s cockpit as the front right tire meets one crewmember’s hand. The horseshoe is closed as the back jack slides into place simultaneously with the front, and the car rises.

Tick. There’s the whir of four high-speed air guns, each removing a single wheel nut. Tires are wrenched from their seats, the new slammed into place. The whir of the air guns sounds again. Four hands hover over the tires. When all is clear, the sign pops up and the car screeches off.

Tick. The perfect Formula One pit stop takes just three seconds. And those three ticks of the clock can make all the difference in a race that has been won by less than a second.

No doubt, Texans love sports. The state’s legendary past makes no bones about a “bigger is better” pride. So perhaps it was inevitable that Texas would bring the United States back to Formula 1 (F1) racing with the new Circuit of The Americas track opening in Austin on November 16-18, 2012. It’s even less surprising that Texas would put its own brand on the international sport through innovation and excellence—and into that juxtaposition steps Michael Johnson. What does a businessman, sports commentator, and current world and Olympic record holder have in common with the legendary Williams F1 Team? The answer is surprisingly simple: speed. While a partnership between a Texas sports performance training center and a high-profile British racing car team may at first seem unlikely, the more you know about Michael Johnson, the more logical the partnership becomes.

00:46 austinfitmagazine.com

“The fastest man in the world” ohnson is a Texan, born and raised in Dallas. He graduated from Skyline High School and attended Baylor University, where he and legendary coach Clyde Hart went on to capture NCAA titles and set school and American records. Track and field fans know Baylor as “400m U” for the sparkling amount of talent the school has produced in this event over the years, and Johnson is the center jewel in this crown. By the time he received his business degree in 1990, Johnson had had an amazing collegiate career and was ranked number one in the world in both the 200m and 400m sprint. He set the world record for the fastest 4x400m relay split at the ’93 World Championships with a time of 42.93. Known for his incredible work ethic and dedication to goals, Johnson focused on the Olympics. In his second Olympic games (1996 in Atlanta),

J


Photo By Clay Hayner Photography

Dartfish technology (left) allows MJP to create training videos and share coaching documents with athletes. Johnson and Walker (above) use Dartfish video for athlete analysis. Photo courtesy of Michael Johnson Performance.

Johnson struck gold. Few who watched those summer games can forget the images of Johnson running, his gaze a laser-like focus, striding powerfully in his customdesigned gold Nike shoes, decimating the best in the world in both the 200m and 400m events. He became the first (and only) man in history to win both races in the same year, and Johnson’s 400m time of 43.49 remains the Olympic record. His records and accomplishments are so many that we list only the most extraordinary: the 1999 Championships in Seville, Johnson set the world record for the 400m (43.18 seconds—or almost 21 mph). Between the world record and his 19.32 en route to his 1996 200m world record (a speed of 23 mph), Johnson became known as “the world’s fastest man.” Over the course of his 11year career, Johnson won a total of 13 Olympic and World Championship medals…all of them gold. Johnson took that incredible work ethic, the business degree from Baylor, and his love of sports into a new business: Michael Johnson Performance (MJP), founded in 2007 in McKinney, Texas. MJP has a simple, yet powerful philosophy: “Our training programs are based on proven success and designed to help athletes of every ability achieve their goals and reach improved levels of success in their sport.” The center works with a wide variety of athletes—kids ages 9-18, collegiate and professional athletes, Olympians (current and hopeful), and international groups; they partner with several McKinney-area clubs, including the Dallas Stars (NHL), Dallas Cowboys (NFL), and FC Dallas (MLS). The center employs state-of-the-art technology, such as Dartfish, a form analysis program that incorporates the use of video for athlete training and feedback, and Nike SSP Sport Vision Training, making MJP the only individual-

based performance center in the world offering sport vision training. In addition, Nike SPARQ Sensory Performance aids in eye training, sensory profile, and anticipation timing reaction. More than the technology, MJP has an incredible staff of performance specialists, each with a list of credentials, hand-selected to Johnson’s exacting standards. MJP works with athletes on nutrition, injury prevention, and biomechanical analysis, on site and remotely. Johnson also provides sports commentary in the United Kingdom, primarily for the British Broadcast Company (BBC), and presents documentaries for Sky Sports. Fans on numerous message boards over the years spread the love, gushing about Johnson’s knowledge and directness. “It’s interesting, [Johnson’s] a big media type over there. He’s kind of like Charles Barkley is here, when he does his NCAA coverage. [Johnson’s] very opinionated, tells it like it is, and everybody really likes it because he doesn’t mince words,” said Lance Walker, MJP’s director of performance. “He spends a fair amount of time [in the UK] and, being in the media limelight, associations develop.” It was just such an association that blossomed at Johnson’s first F1 race. MJP meets the Williams F1 team ’ve been a fan of F1 racing for a long time,” explained Johnson. “I met [Sir Frank Williams] in ’96 in Belgium, at my first race. Two years ago, we were in Qatar and I was introduced to some of the team.” Williams F1 Team is one of the 12 racing teams that make up the F1 circuit. Led by team principal Sir Frank Williams, the British team has won 113 Grand Prix, nine constructors’ championships, and seven drivers’ titles over its 35-year existence. Some notable mo-

“I

austinfitmagazine.com

00:47


ments in the Williams’ annals include a 2004 Brazilian Grand Prix win, signing legendary driver Aryton Senna in ’94 (and, sadly, his death, just three races later), constructor’s titles won by drivers Damon Hill (’96) and Jacques Villeneuve (’97), and Renault’s return as an engine supplier in early 2012. As Johnson explained, the partnership between MJP and Williams makes an incredible amount of sense from a purely logical viewpoint. A pit crew performs a specific amount of repetitive, physical movements in a team setting. Their success is based on time and outcome. MJP provides training information for athletes after biomechanical analysis and a determination of their goals. The Williams F1 Team had a goal firmly in sight: to move their pit stop times to three seconds, the industry’s gold standard. Johnson and Walker visited the Williams factory in Grove in January 2012. “The first thing we had to do is what we do with any sport; we look at what the player does within the actual context or situation,” explained Johnson. “We had to look at the pit crew in action.” One of the things that Johnson and Walker were incredulous to learn was that the pit crew was not made up of specialists, per se. “The pit crew is made up of mechanics, and this is their secondary job,” said Johnson. “We were surprised to find out that these are the engineers who build the cars, who have a high level of training and who also, then, function in a secondary capacity as the pit crew.” The MJP team had expected to find a dedicated crew, much like, for example, what Americans know from NASCAR racing. NASCAR pit crews are often made up of ex-athletes, specifically recruited for the job; they are so specialized that there are even competitions between NASCAR pit crews with sizeable monetary purses (the 2011 NASCAR Pit Crew Challenge awarded more than $260,000 in prize money). Walker recalled meeting the crew: “We showed

up for the first practice, and we’re standing by the car waiting to meet all these great athletes, and in walk the mechanics from Williams shop; they’re literally taking their greasy gloves off and putting on the gear to become the pit crew. It’s very interesting to us that these guys are building the car 12 hours a day and then they’re practicing this pit exchange, so they have a huge responsibility. The thing to understand is they’re not necessarily what you’d call an athlete because their dedicated job is a mechanic.” Johnson clarified Walker’s comments by explaining that it wasn’t that the crew wasn’t made up of athletes— what was lacking was their perception of themselves as athletes. “What they’re doing during that pit stop is physically demanding, not just in the practice but in the coordination among the team,” he said. He drew comparisons between the pit crew’s “sport” and sprinting. “The similarities between the two are, naturally, less physical than mental,” Johnson explained. “A sprinter knows what has to be done to succeed and is ready for the moment, for that extremely short period when he is tested. When it’s race time, there’s tremendous focus. There is no ‘do-over’ and so the athlete must be supremely in the moment, so much so that movements must be practiced to the point where the activity is almost automatic.” On the second day of the visit, Walker actually rolled up his sleeves and worked the pit stop to get a physical understanding of the movements specific to each crewmember’s role. “I need to feel what is physically demanded in each of these positions on this pit crew,” Walker said. “You’ve got guys who are running guns, guys who are ‘wheel-on,’ guys who are ‘wheel-off,’ so those three positions make up each of the corner pieces on the car as the driver pulls in. Then you’ve got the lollypop guy, and a front jack guy and a rear jack guy. “Each of these guys has a very specific performance

[This page] Pit crew at work during the 2012 Austrailian Grand Prix. Photo courtesy of Williams F1. [Right] Michael Johson (right, with Lance Walker by his side) speaks to the Williams F1 Team mechanics during his visit to Grove. Photo courtesy of Williams F1.

Inside the Pit An F1 pit stop is a very controlled atmosphere, though the slightest misstep can turn it into chaos. There are two ways to measure a pit stop: wheel-stop time (time to change all four wheels when the car is at a standstill) and total pit-lane time (time between the car’s entering and leaving the speed limited section in the pit lane). The team manager has a loose plan for the race, which is roughly 200 miles in length. He confers with the race engineer and chief mechanic, which are specific to the team’s various drivers and the cars. The team manager calls the driver in (the Williams F1 drivers are Pastor Maldonado and Bruno Senna, nephew to former Williams driver Aryton Senna). During practice, cars enter the pit lanes Continued on page 58

00:48 austinfitmagazine.com


The mechanics check Maldonado’s car, the Williams FW34 Renault, in the garage at the 2012 Bahrain Grand Prix. Photo courtesy of Williams F1.

that’s got to happen in a very quick amount of time, and it’s very repetitive in nature, so you’ve go to imagine this wheel-on guy—he’s doing this same motion in 4050 practices a day, over and over again, and he’s got to be dead-on accurate every time. And this motion is all choreographed with his teammates’ motions.” Creating athletes from mechanics n addition to the site visit, the MJP trainers collected recorded data from the pit crew’s practices and races, such as times and hours of video footage. “Michael is extremely good at leveraging technology to find out ways of providing as much as you can in this environment,” said Walker. “We do a fair amount of remote coaching with these training modules…because, let’s face it, not everybody can live in McKinney and train here.” “It immediately became apparent that consistency at the first level was a primary focus,” said Johnson. Walker was more specific: “What we found when we studied the times from Williams [was that] they had some fast times, they just weren’t consistently fast. Unfortunately, they’d occasionally throw a real whammy in there, a 20-second stop, like a jack man would get hung up on

I

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the back end or a tire would get on there funky—some catastrophic time losses that drove their averages down— but they had some 2.8, 2.9 stops in the tape as well.” The Williams F1 Team was, in fact, ranked seventh in 2011 in average pit stop times, +1.1 seconds off the leaders, Red Bull and Mercedes. This realization drove MJP to more video analysis, including other pit stop crews, much like a football coach studies an opposing team’s game. The MJP performance experts began to develop a guideline of “biomechanical best practices” for each position. “We were actually benchmarking ‘what’s the proper rightfront-wheel-off technique?’ from a biomechanical standpoint,” explained Walker. “There’s no textbook on what’s the right way. Everybody’s got their own little secret way, and so one of the things we wanted to do was go back and identify those teams over the last two or three years who have had success and low pit times and then figure out why that is, biomechanically. Best practice is not only the fastest but it needs to be reliable.” “What we found was that each guy was doing his own thing and doing it a little bit differently each time,” Walker said. “He really didn’t have a routine; he was just doing it by feel.” Johnson and Walker both emphasized


that, to improve, the team needed to have consistency in those movements, practicing to the point that they became almost automatic. “We likened it to some of the routines that Michael would go through when he’d get into the blocks for a race,” said Walker. When Walker tried his hand at a pit stop that January day, it brought home to him how punishing the job could be. “There’s a real physical demand on the body, and I realized that I had to pull back a level [as a trainer] to just make sure these guys were moving correctly as human beings,” said Walker, and part of that determination involved a subjective review of how the crew felt. When asked about injuries, most replied, “We don’t get injured.” But closer examination revealed that many suffered from low back pain, elbow tendonitis, knee problems, and issues with repetitive microtrauma (also known as “overuse injuries”). Johnson and Walker quickly concluded that basic fitness was their starting point. A plan, complete with a video library of preventative and corrective exercises along with other MJP training documents, was created and shared with the pit crew through an on-line community created with the training program, Dartfish. “Let’s say it was a guy with elbow problems,” posited Walker. “He could access the site and get the pre-hab and corrective exercises for this lateral epicondylitis [commonly known as “tennis elbow”] that several of these gun guys were getting.” For the first six weeks of the program, achieving basic fitness became the first building block. Progressing beyond the basics: changing the culture JP’s agreement is to work with the Williams team for an initial 20-week span, and Johnson stressed the need for periodization within that time, just as athletes are accustomed to having specific builds outlined in training programs. If the first block of training consists of six weeks of basic fitness and identifying best practices, what comes next? “We had to look at the context of the organization— who exactly are these people, when do they have time to train?” Johnson said. Dickie Stanford, long-time

M

Williams’ team member and current team manager, described their typical workload in a podcast after the Monaco Grand Prix. A location like Monaco, for example, with its city course and tight quarters, puts a huge stress on the mechanics. His crew unloads the equipment, some 26 tons of it, from trucks and moves it into the race garage, which can be a mile trek due to Monaco’s inaccessibility. The crew rebuilds the car, works on it during practice runs, qualifying rounds, and pit stops, and then completely tears it down when the race is over. They then reload the equipment, returning to the Williams factory where the process starts all over again for the next three-day racing cycle. “It’s a horrendous grind. Very much an athletic grind,” said Walker. Why not just use another crew for these different, physically demanding jobs? F1 rules limit the number of team members at a race, so Williams’ ability to use their mechanics in a multitude of tasks becomes crucial. Walker addressed the component of stress. “Think about it,” he said. “If the car doesn’t produce, they’re in trouble, and if the pit stop costs them a second and they lose a spot coming out of pits, they’re in trouble—it’s a huge pressure-packed job.” On top of this pressure is something every eater knows: it’s hard to find healthy food on the road. While traveling, the team eats catered food and the pit crew was not always making the best selections. “It’s not that they’re huge, fat, and out of shape. They’re not. But if you can get these guys just a little leaner,” Walker explained, “it’s going to help them be more functional. These guys get absolutely battered during the course of the season and sometimes who’s the most rested crew is who’s the most effective crew. You know what happens when you get a little bit fatigued; that’s when you make that catastrophic mistake. And a lot of fatigue and recovery has to do with diet.” MJP set out to change some of the Williams F1 Team culture. Johnson, known for his mental approach to sport training, emphasized the importance of moving the pit crew towards a team fitness mentality. They had to embrace the mindset that they were athletes training toward a collective result rather than simply a group of guys who came in to get the pit stop done.

By the Numbers: F| Style 0.011

1.1

Closest margin in seconds of victory in an F1 race in history (at the US Grand Prix, 2002)

Number of seconds that separated Senna and Maldonado (Williams F1 Team’s drivers), who came in seventh and eighth in China this year

205 Highest speed in mph (305 kph)

25 Number of points awarded for first place in a race

29 Pastor Maldonado’s points as of the Canadian Grand Prix, which puts him in tenth place out of 20 drivers

1,013

35

Total trips through the pit lane for all 17 F1 races in 2011 (25 were penalty laps)

Least pit stops in a race in 2011 (Italy)

58 Average number of pit stops per race (2011)

85 Most pit stops in a race in 2011 (Hungary)

2007 Year of the last American Formula One race, the US Grand Prix, run at the Indianapolis Motor Speedway

2.605 Mileage of the US Grand Prix track, run clockwise, which contained 13 turns

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This mind shift in the smaller culture of the pit crew was incorporated into the first six weeks of basic fitness training. The broader culture change required going to management to request a dedicated number of hours in the crew’s schedule each week for fitness training. As Walker aptly put it, “They need to work on their own chassis, because they’re getting beat up.” Without time to build that broad base of fitness, “it’s similar to people who work a 12-hour day, decide to go golfing, and then wonder why their elbows hurt,” Walker explained. “It’s not because they don’t want to work out; it’s because they don’t have the time.” Part of the culture change, Johnson pointed out, involves building in success. “It creates confidence that you can continue to improve and creates a platform that you can modify and build on,” he said. Determining best practices moved what the pit crew was doing beyond the mundane; providing standards has lead to measurable success. Measurable success leads to continued improvement and rewards, such as the Williams F1 Team’s recent win in Barcelona, their first since 2004. Envisioning the next phase oth Johnson and Walker emphasized that, when they envision the pit crew’s training, they’re thinking long term—beyond this 20-week micro cycle to a bigger picture macro cycle. “We may not even get all we want to accomplish done in one year,” Johnson said. Walker explained that now, the job is to reevaluate the team and find out how much fitness traction they’ve gained over the first six weeks. MJP will take a look at body fat and waist/hip measurement and review

B

more video of performances, checking to see whether or not those best practices are being put into play. “This next phase that we’re writing right now will be more of a performance enhancement program for each individual,” Walker stated and he went on to flesh out some of the movements particular to each pit crew position. “Wheel-on, wheeloff guys are having to do sort of a quarter squat lunge with rotations…chops and lifts and lunges with rotations. It’s a very dynamic sort of movement,” he described. “And the gunman, he’s on both knees, so you can imagine this kind of tall, kneeling posture that a guy’s having to go into some hip extension and flexion back and forth. Front and back jack guys really power step and slide that jack in there in one smooth motion and push down to elevate the car. Add to those movements,” Walker marveled, “that they’ve got to be ultra-accurate as well. If they have to move two inches to the right or two inches to the left [due to car position], it changes the entire setup, the entire efficiency of

The Other Texas Grand Prix Austin isn’t the only city in Texas to have hosted a Formula One Grand Prix. On July 8, 1984, Dallas was the site of a temporary street circuit that wound through the Texas State Fair grounds.

00:52 austinfitmagazine.com

The race was plagued with difficulties from the beginning, as the road surface was of such poor quality that the 100-degree heat had it bubbling before the race began and, once driven upon, it literally disintegrated. The race was started early in an attempt to find cooler temperatures but this was not popular with the drivers. One of the Williams’ drivers, Jacques Laffite, showed up in his pajamas for the 7 a.m. warm-up and several other drivers attempted to arrange a boycott to no avail. During the course

of the race, several drivers had contact with the wall on the tight, hairpin turns, and one driver was overcome with heat exhaustion as he tried to push his disabled car to completion. Williams driver, Keke Rosberg, was equipped with a special skullcap cooling system to combat the extreme temperatures. The race was over when the two-hour limit was reached one lap prior to the full 68 and the Williams F1 Team won. It was Rosberg’s only victory of the season for Williams and the only Grand Prix to be run in Dallas. afm


The Williams FW34 Renault crosses the line to win the 2012 Spanish Grand Prix, to the cheers of his team (at left). Photo courtesy of Williams F1.

the stop.” A part of that accuracy is spatial awareness, which Johnson noted as being extremely important, and he sees some sensory training in the crew’s future complete with testing in visual acuity and ability using MJP’s state of the art technology. Walker pointed out that some equipment changes could result based on the individual’s biomechanical needs. “We may get to the position where we’re making equipment for the specific players, very similar to what Nike did when they made a specific shoe for Michael’s feet,” he conjectured. “Maybe we create a specific front jack for this guy because that’s the technique that’s best for him and it allows him to do his job better.” MJP has already made several changes in color and contrast to gloves and equipment in order to help the drivers with better visual cues in the pit box, though Walker declined to give specifics to preserve trade secrets. Taking the new sense of athleticism in the pit crew, Walker talked of creating a future “depth chart” and getting competitive with crew assignments. “Not all the mechanics are in the pit crew, and it’s a big badge of honor to be selected,” he explained. “Now guys will be held more accountable. Hey, if you’re the best, you’re going to be on the team, and if you’re not, you’re going to need to work your fanny off to get on that team.” In the meantime, Walker said MJP would continue to

evaluate those functional movement patterns and adjust training based on feedback from the pit crew. “We do have several who were having some pain and dysfunction who are now pain free, and we have some others who have come up with some things we didn’t anticipate,” he said. Walker would also like to introduce the concept of off-season training. He’d like to take where the pit crew ends up this season, their “offset,” and continue to find the little areas where improvements can be made so that the team starts in an even better position the following racing season. “Just like any good strength training or conditioning program, you don’t just train in preseason and then maintain all season long,” Walker explained. While the pit crew only gets about four to five weeks rest in the off-season, Walker pointed out that, now, at least, they have the video vault to access information and a culture of fitness from which to draw. Bringing a fresh perspective he MJP and the Williams F1 Team partnership has brought a breath of fresh air to each of the businesses. Discovering the particular demands imposed on training an F1 pit crew, MJP found they needed to be “laser-guided” in their recommendations. “Let’s be honest,” Walker said. “I can’t detract from what’s most important, which is building that car. With

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Pastor Maldonado, Williams F1 Team, celebrates in the parc fermé, the secure area near the pits, after winning in Barcelona. Photo courtesy of Williams F1.

these guys, their schedule is even tighter than the Dallas Cowboys, and yet they have these physical needs that they’ve got to devote some time to.” Walker enjoyed the new challenges. “We didn’t have some sort of piped-in mentality that [training] has got to be this way, or any preconceived notions. We just came in pure sports performance, from an extremely objective point of view, and from that, we were able to draw on our other experiences on how to help them.” The fresh perspective extended to the Williams crew. As Walker succinctly said, “They’ve been doing this for 25 years. It’s not like Dickie, the head mechanic, doesn’t know what he’s doing.” But the partnership with MJP has given them a look at their craft from a completely different angle, not the “old sage head mechanic perspective,” as Walker called it, but the sports performance viewpoint. And, while other teams have brought in a dedicated expert or two, working with MJP has leveraged an entire coterie of expertise. “It’s a better use of your dollar and time when you can leverage all the

resources we have,” Walker stated, listing off dietician, vision specialist, biomechanical expert, and Johnson’s understanding of mental preparation as benefits. Johnson and Walker both plan to be in Austin for the inaugural Circuit of The Americas and another chance to see the Williams F1 Team in action. They hope to have the pit crew into MJP for a hands-on evaluation either before or after the race, though Walker realizes “it’s very hard to find those margins of time to drag the guys off.” But he talked about the excitement he anticipates “down the stretch as we go back to see how close we get to some of those goals.” He wondered, “Are we going to be able to go back and say, because we’re 15 percent leaner, we’ve got better cardio-respiratory fitness so our hearts aren’t racing like they used to, we’re not injured and sore, and our biomechanics are better, that we shaved one second off our pit stops?” In a world where three seconds is the gold standard, that one second shaving would be a phenomenal result. afm

austinfitmagazine.com

00:55


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Inside the Pit

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Pit crew in action during testing in Barcelona. Note the green lollypop sign. Photo courtesy of Williams F1.

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at 60 kph (around 37 mph), though in qualifying rounds and races the maximum speed is raised to 80 kph (almost 50 mph). There are two areas, called pit lanes. The closest to the pit is called the “fast lane” and the one closest to the garage is called the “inner lane.” The crew works in the garage and the inner lane during the race. The pit box is located within the inner lane, and this is the only area where pit stops occur. Crews are assigned to these areas at the various racing venues and, outside of sweeping and drying the pit box, no improvements can be made.

Personnel are only allowed in the pit box immediately before a stop; they may appear in position merely 20 seconds before the car enters. The lollypop man, called so because he holds a sign on a long pole (one side reads “brake” and the other “gear”) acts first. As the car comes in, the sign comes down, telling the driver to brake and put the car in neutral as well as acting as a visual cue to stop, positioned right before the driver’s cockpit. The front wheelmen crouch, holding their gloved hands out at wheel height, acting as another positional cue for the driver. Before the car comes completely to rest, the four gunmen move in, removing each of the single wheel nuts and disengaging the locking device that holds the wheels. The rear and

00:58 austinfitmagazine.com

front jack men move in simultaneously and lift the car up; as the wheels are removed, the gunmen move back. The new wheels are put on and moved to make sure they are fully engaged, and the gunmen step back in to replace the wheel nuts, holding their hands above the wheels to show when they are in place and locked. The front and rear jack men drop the car. The lollypop man visually scans to see that all four gunmen have hands above the wheels and that any additional work, such as clearing debris from the car’s intake or making minor body repairs, has been completed. He checks the pit lane to see that no cars block the driver’s exit and flips the sign to “gear,” signaling to rev the engine to 12,000 rpm and engage first gear. When all conditions are right, the sign is lifted and the car speeds down the lane. The pit crew must immediately return to the


garage area as soon as their work is complete. Since 2010, there is no refueling during an F1 race. This change came about after several horrific accidents. The new ruling has resulted in changes in the number of crew (Williams’ crew numbered 23 while refueling was allowed), uniforms (pit crews now wear workpants and uniform shirts as opposed to four-layer, fire-retardant suits and helmets), and to the car. To allow for larger fuel tanks, cars are approximately a foot longer,

which also affected crew positioning within the pit box. Perfect pit stop time went from ten seconds to three seconds. Accidents happen in the pit box, such as Williams F1 Team’s lollypop man Carl Gaden’s mental mistake in the 2002 Spanish Grand Prix. Gaden lifted the lollypop, releasing the car before the fuel hose had fully disengaged; realizing his mistake, he reacted without thinking, throwing his foot in front of the left wheel in an attempt to stop the driver from exiting and was caught under

the wheel. Miraculously, he was not seriously injured. Recently, four mechanics suffered from smoke inhalation when a fuel fire broke out after the 2012 Barcelona Grand Prix, ironically occurring as Maldonado was giving his winning speech after his first driving victory (and the Williams team’s first race victory since 2004). Video of the incident shows all pit crews regardless of affiliation racing to the Williams garage, and that quick reaction and selfless aid limited the majority of damage to equipment. afm

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audience to 114 million, a new high for half time). The World Cup, which has a more international appeal similar to Formula One, drew in 400 million viewers per match, with some 700 million viewers for the final alone. Austin City Limits Music Festival attracts about 60,000-70,000 people per day. Current predictions estimate that the Circuit of The America’s attendance will be on the low side for an F1 event, around 120,000. Formula One racing is big money, though there is no actual prize for winning a Grand Prix. Once the season has ended, the 12 racing teams divide the earnings collected over that period according to an interesting (and obtuse) formula, so shrouded in mystery only Formula One Management (FOM) seems to know and understand it. The division of proceeds for the 2010 season, for example, brought $658 million in prize money to each team. (As a comparison, the 32 teams that comprise the National Football League (NFL) averaged, according to Forbes, $261 million in revenue in 2010.) Drivers are not paid from this

money; rather, each driver has a specific contract with a team that negotiates a salary based on finishing place in races and points earned for the team. Where exactly does all that money come from? Team owner spending accounts for a substantial chunk; owners, often wealthy and coming to F1 with ready-made fortunes, are willing to pay to have the best teams. On-car team sponsorship is huge ($837 million in 2008), with off-car accounting for another $59 million. Sponsorships as a whole (which also includes tire and custom engine supply, among a variety of other categories) make up one-third of all accumulated revenues, which was $1,533 million, just under the amount spent by team owners. Race sanctioning fees bring in hefty amounts of cash, as do ticket sales, trackside ads, and television rights (those 600 million viewers have got to be watching somewhere). However, not all F1 money goes to profits; for the Williams F1 Team, there is a poignant charitable connection. In 1986, Sir Frank Williams was involved

in a road car accident, sustaining spinal injuries that left him unable to walk. The Spinal Injuries Association (SIA) provided personal support to Williams during his recovery and in return, the SIA is the Williams F1 official charity. Though Sir Williams’ business is fast cars, he’s made an effort to reach out to the young people of Britain about the dangers of mixing inexperienced drivers and speed. He recorded a public service announcement with Ingenie Driving Insurance in which he discussed how his haste in attempting to make that appointment led to his fateful accident. “The crash changed my life,” he said bluntly, “but life has to go on.” Sir Williams summed up his thoughts: “F1 is always under the spotlight for safety. Safety is one of our causes. Yes, the sport is inherently dangerous but endless precautions are taken to make the car safer and the track safer. Drivers are immensely skillful. But I think the normal person, in normal circumstances, on a normal road, in a normal production car needs all the help he can get to prevent an accident.” afm

NASCAR vs. Formula One: Take a look at the similarities and differences in NASCAR and Formula One pit stops with AFM’s facts and videos at austinfitmagazine.com

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Taking a Closer Look at Michael Johnson

The Williams FW34 Renault, on the track, at the 2012 Spanish Grand Prix in Barcelona. Michael Johnson, taken during his visit to Grove. Photos courtesy of Williams F1.

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Fit After 40

64

austinfitmagazine.com July 2012


Tennis

A Lifetime Passion for the USTA’s (and Austin’s) Carol Welder By Angela Luck | Photography by Brian Fitzsimmons

C

arol Welder is both inspired and inspiring, not surprising when you consider her list of ground-breaking role models – Barbara Jordan, Chris Evert, and Billie Jean King, to name a few. As the current vice president of the United States Tennis Association (USTA), the USTA board liaison to the Intercollegiate Tennis Association (ITA), past president and current board member of both USTA Texas and the Capital Area Tennis Association (CATA) and the former executive director of CATA, she has some impressive credentials of her own. Welder’s passion for tennis has shaped her life and the lives of many others, and it all started in the ’70s on some public courts in South Austin. You never know when a casual moment with friends will change

your life. From the courts at the former Porter Middle School, now the Ann Richards School for Young Women Leaders, Welder’s passion for tennis expanded from playing to include volunteering at local tournaments. As her experience and her circle of friends in the world of tennis grew, she took on increasingly more responsibility, volunteered with USTA Texas and CATA, and in 1986 became the executive director of CATA, a position she held for nine years. During that time, her mission became more focused as she began to build a legacy around junior tennis, or tennis for youth under the age of 18. As part of her work with CATA, Welder established the Junior Awards Banquet, in part because at the time young tennis players Fit After 40

65


Fit After 40

Carol Welder has used her position on the USTA board to promote “rightsized” courts and equipment for children to avoid injuries and make tennis more accessible.

were not being recognized for their achievements, unlike most other sports. The Junior Awards Banquet is still ongoing today, 17 years later, and now is able to provide tennis scholarships to graduating seniors who have demonstrated a commitment to tennis, academics, and community service. In the summer of 1996, a year after she resigned from her executive director position at CATA, Welder began volunteering with the National Junior Tennis and Learning network (NJTL), a nationwide network of community tennis organizations co-founded by tennis great Arthur Ashe, which seeks to develop the character of young people through tennis and education. This commitment spanned seven years, during which she developed a curriculum for character education that aligned with the six pillars of the Character Counts initiative – trustworthiness, respect, responsibility, fairness, caring and citizenship. Character is a subject that comes up frequently in conversation with Carol Welder. In her words, “tennis is one

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of the only sports in which you’re charged with calling your own lines. You have to be very clear about ethical considerations.” Perhaps that’s one reason she’s the chair of the USTA Audit Committee and sits on the Budget Committee as well. For Welder, the game of tennis obviously provides more than exercise; rather, it is a framework for how she lives her life. Still at the core of that framework is her commitment to youth tennis, an area that has seen significant change of late, based in part upon her activism. On January 1, USTA rules changed to establish the “Quickstart Method,” which allows different rules and different equipment for youth ten and under. This change was slow in coming, but thanks to the work of USTA staff and volunteers, children under ten can now learn to play on smaller courts with “right-sized” equipment—smaller racquets and balls with lowered compression to control the level of bounce. This became personal for Welder while


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Fit After 40


she volunteered at a Special Olympics tournament in Austin. “My biggest takeaway from that,” she said, “was that I couldn’t believe they weren’t using the Quickstart method, which would have been so perfect for that population.” In her usual style, she immediately got in touch with USTA staff about the issue, and joined them in advocating for the necessary changes at Special Olympics events. The new ten and under competition rules took effect on January 1, 2012. As busy as she may seem, it’s the world-wide travel that comes with Welder’s USTA and ITF Board service which she characterizes as “the really fun part.” In September 2011, she attended the annual meeting of the ITF in Bangkok, Thailand, and in March of this year attended another ITF meeting in Vienna, Austria. In May 2012, the USTA made a visit “On the Hill” in Washington D.C., where she heard Billie Jean King speak at the National Press Club and experienced a personal tour of the West Wing. She toured the Pentagon, met with members of Congress and agency staff of the Centers for Disease Control, Veteran’s Affairs, Urban Housing, and the Department of Education all with the goal of increasing awareness about the lifetime benefits of tennis. Asked what was most significant Welder, left, with one about the of her tennis idols, Billy Jean King, at opportunities the U.S. Open. that come with her work, she replied, “Being able to meet people that have changed the world, like Billie Jean King. Being around game-changers is pretty motivating.” Welder obviously loves the sport of tennis, but her passion extends to her

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life’s goal of making tennis available for everyone. “It’s a lifetime sport,” she said as she carefully set aside half of her crab panini for another time, ever mindful of a healthy diet and lifestyle. “In fact, a good friend of mine recently died at the age of 91, just before he had planned to play in a National 90’s Tournament.” Does she intend to play at that age? “Absolutely. Nothing else compares to tennis,” she replied. Welder’s sights are now set on establishing a large, public tennis center that would provide for open play, league play, and tournaments for youth, adults, and seniors. Her goal is to make tennis accessible and affordable for everyone. Welder’s own workout routine is impressive as well, including tennis three to four times per week, weightlifting once per week, and biking and swimming whenever there is time. At the age of 50, she set and met a goal to complete her first Danskin triathlon. So where did the love of sports, particularly tennis, originate for her? “Not because anyone in my family played, but I was always athletic,” she said, “and always participated in sports.” In her all-girls Catholic high school, Welder was on the swimming and diving teams. Tennis was entirely her own discovery, but that didn’t come until she was in her late 20s. At 62, she has been playing for over 35 years. “Most of my best friends have come from tennis,” she said. “Playing sports with friends really adds another dimension to the friendship.” Being part of the Welder family adds another dimension as well. Welder’s roots in Texas are deep and wide, and she represents the fourth generation of her family’s farming and ranching business, a rather large family business where she serves as the chair of the board. The ancestor who received the original land grant in the 1800’s, James Power, was an original signer of the

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Texas Declaration of Independence. From working with her family, she said she learned “the importance of respect.” To the extent that theme runs through the story of Welder’s life, perhaps her family had something to do with her love of tennis after all. Amid all this activity, she finds plenty of time to spend with her two sons and three grandsons, who visit her frequently in Austin. In fact, she and her 13-year-old grandson, Harrison, will attend Wimbledon together in July. In Carol Welder’s inimitable life, several people have influenced her significantly, but key among them is Sally Edwards, world-famous

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triathlete and the national spokesperson of the Danskin triathlon. Sally made it a tradition to always bring up the rear in the Danskin so that none of the participants would come in last. “One of Sally’s favorite sayings is my motto,” said Welder and quoted: ‘When was the last time you did something for the first time?’” Be inspired. afm Angela Luck lives and writes in Austin. She is co-owner of Copia Consulting and the board chair of Badgerdog Literary Publishing, a local nonprofit that promotes the literary arts.


Tennis partners Catherine Wenske, Carol Welder, Emy Lou Sawyer, and Bitsy Young enjoy a laugh before getting serious on the court at Westwood Country Club.

“Playing sports with friends really adds another dimension to the friendship.�

Meeting champions is a fun part of USTA board service

Welder with tennis stars, clockwise from top left, at an Andre Agassi fundraiser with Adam Helfant (former Executive Director of the ATP) and former players Justin Gimelstob and Gustavo Kuerton; with Andy Roddick and Tina Trevino (wife of USTA Texas President, Dr. Al Trevino); with Rod Laver; and with Mats Willander and Stan Smith.

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t’s triathlon season, so AFM consulted with wetsuit expert Missy Ruthven, Austin Tri-Cyclists owner, to find out what she was currently recommending for those looking to buy a new competition wetsuit, and here it is: the Rocket Science Sport full wetsuit. Ruthven likes the design, which includes a low-weight material that provides the same buoyancy as thicker types of neoprene though weighing 30-50 percent less, and a t-shirt style collar, which makes the suit more comfortable. Ruthven also likes the price—she explained that wetsuit costs had all gone up within the last year, and Rocket Science has a good product at a great price. Like all wetsuits, the sizing runs on the small side, so be sure to get fitted. What Makes It Cool: Any athlete who’s ever had neck chafing from a wetsuit is going to love the lower-profile neckline made of less stiff material. And there’s a special magnetic closure that has eliminated the need for Velcro. Perhaps coolest is that company owner Marcin Sochacki , though currently living overseas, claims Austin as his home.

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he Ruu-Muu Pocket is a running dress that puts the “fun” in functional. There’s a pocket in the back for stashing stuff, and you can go from workout to errand looking stylish. The company’s emphasis is on whimsical patterns that make workout-wear something beyond the basic black shorts, so look for everything from camouflage to paisley to ‘60s mod in a pattern.

What Makes It Cool: Nuu-Muu has an awesome philosophy that includes an emphasis on green living, girl power, and giving back to communities. And all of their products are made in the USA.

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ymPact is a mobile app that helps you keep your workout commitments. Started by two Harvard grads who studied behavior modification, GymPact dings you at least $5 for every missed workout, but pays you (from the pool of money from people who didn’t make their workouts) for the workouts you make. Yes, you can lose more than you earn, but behaviorists say that loss is more of an immediate motivator than gain, and that short-term results are more motivating than long-term results.

What Makes It Cool: Based on behavior modification research, this tool can help you change your behavior so you get to the gym more often, or just get there in the first place. If your gym or recreation center or pool isn’t listed, you can request to have it added.

Submit Your Fit Find! To submit Fit Find ideas to the AFM Team, please email the following information to FitFinds@AustinFitMagazine.com: Product Name, Brand, Where You Can Buy It, Cost, Category (Gear, Apparel, Gadgets, Goodies), Description, What Makes It Cool. Please also attach a high res (300 dpi) image.

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fit 3 Tri

The Pain of Competition by Patrick Evoe

I

t never ceases to amaze me how much it hurts to race. I feel like a broken record at every finish line because, when my parents ask how it felt, my first answer always seems to be, “Wow; that hurt.” We athletes often push ourselves in training, but we can take ourselves to the next level through pain and suffering in competition. Each time I dig deep in a race, I learn I can hurt more and for longer than I had previously believed. While our bodies physically suffer, it’s our minds that tend to break first. Learning to accept, manage, and embrace the pain of racing can help take you to your next level. People sometimes say to me that racing must become easier as I’ve gotten faster. The truth, in fact, is the exact opposite. As I’ve progressed, I’ve learned to suffer more intensely and for a longer time. I’ve also learned to manage this discomfort by teaching myself mind tricks to get through to the end. Racing hurts much more now than it did when I first started triathlon. In those days, I would back off so that I was merely uncomfortable and not hurting. Now it’s a different story. With years of experience in continuing to push beyond my comfort zone, I can better manage the pain of competition. To gain the edge in competition, I’ve had to learn

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to bear the next level of pain because an elite endurance athlete must learn to dig deeper and hurt worse than anyone else. I was working at an Ironman event as a broadcast announcer and we were interviewing the professional triathletes the day before the race. A Belgian professional triathlete, the current world record holder for the fastest Ironman-distance race, came in for his prerace interview. When we asked him his expectations, he didn’t reply with a canned answer. He simply replied, “I came here to hurt and to be hurt.” That short statement summed up what it means to compete at the highest level. Professionals know that they will have to suffer like none other all the way to the finish line in order to be successful. I’ll often hear people in causal conversation voice that their next race is for “participation” rather than “racing.” This is a great mindset as long as your goal is to have fun and improvement is not a high priority. However, if physical development, dropping race times, and improving placement at a race are your goals, this mindset won’t get you there. During every race, I’m always in some degree of pain, and the closer to the finish I am, the more it hurts. It’s easy to let your mind


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get the better of you; the human brain causes us to pull back from intense effort as a defense mechanism. It’s easy to think that the other competitors aren’t hurting as bad or that you’re the only one suffering. I always try to use that knowledge to dig deeper and make an attempt to look as if I’m not hurting. If my competition thinks I’m not suffering, this can sometimes play against them. I’ve also learned to try to stay on top of my mind, using disassociation and visualization techniques to separate myself from my thoughts and feelings. This is much easier said than done but, the more I’ve learned to manage my thoughts, the longer I can continue to sustain that intensity. I won’t lie. As much as I’d like to preach that the spirit of competition and inner drive are my only motivators in races, the truth is that I’ve also used money as a driver during tough times. Triathlon is my profession and career, and it’s no secret that it’s not terribly lucrative. I’m not living high on the hog. So when the chips are down in a race and I’m fighting for a position, I’ll use the motivation of money and financial survival as a way to keep myself digging. At a recent half Ironmandistance race, I was

hurting badly with two miles to go. The next competitor was about 20 seconds behind me, and he was gaining quickly. I asked myself, “How bad can I hurt for two miles for $500?” (the difference in the prize money between our two positions). I pictured someone dangling that money in front of me and I dug deep, pulling away from that racer. He and I spoke after the race, and he said he thought he’d “had my number” but, with two miles to go, I’d put in a surge that broke his spirits and he’d lost me. Most importantly, I’ve learned that no matter how much racing hurts, the pain stops as soon as I cross the finish line and the joy of success unquestionably outweighs everything I’ve endured. I always have to remind myself of this fact because it’s easy to forget in the heat of the race. Any pain of competition is much easier to endure than the feeling of regret that sets in on a day when I feel I could have gone harder. And so I find there is wisdom in the proverbial marathon and triathlon t-shirts seen at race expos, stating that “pain is temporary, glory is forever.” afm

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Keeping the Feet in Your Family Happy & Healthy for Over 20 Years!

Patrick Evoe guts it out on the run during a recent race.

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Patrick Evoe, professional triathlete, has been a contributing writer in Austin Fit Magazine since 2009. Evoe came off the couch and into the world of triathlon in 2003 after moving to Austin; by 2005, he'd taken fifth place in his age group at Kona. He decided to go pro in 2007 and has had a distinctive and supportive sponsor in Little Caesar's Pizza ever since. Currently, Evoe has placed in the top ten overall at 20 half-Ironman (70.3-mile triathlon event; 1.2-mile swim, 56-mile bike, and 13.1-mile run) and 11 Ironman (140.6-mile triathlon event; 2.4-mile swim, 112-mile bike, and 26.2-mile run) finishes, taking second place overall at both Ironman Louisville and Ironman Cozumel in 2011. For more information about Patrick, visit his website, patrickevoe.com, or follow him on Twitter (@patrickevoe).

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fit 3 Swim

Life’s Lessons Learned Through Competition by Whitney Hedgepeth

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have always liked to compete. I can’t remember a time when I didn’t want to be the first one to finish whatever the task at hand. As I have aged, I’ve found that I enjoy the camaraderie and the friendships a lot more and the competitions a lot less. These days, my favorite competition is to see who can mow the yard the fastest. But for nearly 12 years, I competed at the highest level the sport of swimming has to offer. While I relished being in that kind of shape, I don’t miss the pressure of having to be that good. Now, I enjoy being a spectator, cheerleader, and a recreational athlete. I feel very content and happy with where I am in my life and it took me awhile to learn competition doesn’t have to be a part of it. It is the journey to this realization that has been so important and memorable and has shaped the person I am today. My first memory of wanting to be an Olympian was in kindergarten. The 1976 Olympics were on TV and I watched them with my parents. On the first day of school, my kindergarten teacher asked me what I wanted to be when I grew up. “An Olympian,” I replied. I started swimming that same year with my older sister. I was not a great swimmer (or even a good swimmer) but I worked hard, listened well, and—most importantly—I dreamed BIG. When I went to my first Olympic Trials at age 13, I was the youngest one there and I absorbed everything around me. I watched how the best swimmers in the world warmed up, raced, and prepared for the meet. It was the best learning experience of

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my life. I also realized that these were normal people who possessed an extraordinary gift. Over the next four years, I worked hard and set high goals for myself and in 1998, I made the Olympic team in the 200 individual medley. I remember it vividly; the Olympic Trials were held here in Austin, Texas, and I swam in lane eight at the Lee and Joe Jamail Texas Swim Center. This was the beginning of my love for the University of Texas (UT) and the Austin area. I went on to the Olympics in Seoul, Korea, at age 17. While my goal had always been to be an Olympian, I hadn’t dreamed of being an Olympian who’d won a medal so, once I got to the Olympics, I was at a loss. I placed eighth and came home unsatisfied. In 1989, I was a senior in high school with “Olympian” on my resume and my pick of college scholarships. I chose the college that I thought would best prepare me to make another Olympic team and win a medal. Choosing UT, home of so many great swimmers, was an easy choice. I loved the team atmosphere and all the opportunities UT had to offer. Unfortunately, I didn’t have the results I’d desired; I placed third in two events at the next Olympic Trials in 1992, and only two people per event qualify for the Olympic Team. I’d gone from being ranked in the top five in the world in numerous events to failing to make the US Olympic Team. This turned out to be a great life lesson on how to deal with failure. No matter how successful or unsuccessful I was, my parents and my


Whitney's competitive spirit has spanned her whole life from young age grouper (with swim meet medals, age 8) to Olympic medalist (at left, age 25, before the '96 Olympics) to current coach.

true friends still loved me. I realized I didn’t need an Olympic medal to define me. It seems I had put too much pressure on myself and swimming had become more of a job and less of something fun I enjoyed doing. I had lost perspective. I graduated from UT in 1994 a 27-time AllAmerican with a degree in education and I got my first job teaching sixth grade language arts. Midway through

that first year, I got the itch to swim again. I felt like I had more I wanted to accomplish. I didn’t want to have any regrets. What did I have to lose? I had made it to the Olympics once and missed it twice, so I knew I would be okay either way. I called up Jill Sterkel, legendary women’s swim coach at UT, and asked if a post-graduate could train with the college team. She agreed to let me give it a try. I went on to make the 1996 Olympic Team and win three medals: a gold in the 400 medley relay, a silver in the 100 back, and a silver in the 200 back. My journey from that little kindergartner to Olympic medalist was a wonderful rollercoaster ride with lots of ups and downs. It has shaped me into the mom, wife, friend, sister, daughter, coach, and person I am today. I try to help my children and the people I coach to set goals and most importantly dream BIG! Nothing is too high, too fast, or too big if you believe in yourself! afm

Whitney’s Five Strategies to Live By 1. DEFINE YOUR GOAL. The quest for success always begins with a target. Too many people wander through life like sleepwalkers. They follow familiar routines and never ask, “What am I doing with my life?” They don’t know what they’re doing because they lack goals. Setting goals is focusing the will to move in a certain direction. Begin with a clear concept of what you want. Write down your goals and date them because putting them into words clarifies them. Focus on fulfilling your desires to do, to produce, to contribute.

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Whiteney Hedgepeth Whitney Hedgepeth, a two-time Olympian, seven-time National Champion, and former American Record Holder (200-yard backstroke), currently oversees more than 150 Masters’ level swimmers here in Austin at Longhorn Aquatics. She has been the head age group coach (’96-’99) and head National coach (’99-’01) and, from 2001-2004, she began coaching the Masters group. Hedgepeth has been the head Masters coach at Longhorn Aquatics since 2004, working with swimmers of all abilities, from newbies to former Olympic swimmers to professional triathletes. Fit3 swim

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Gearing Up Your Cycling at Austin’s Driveway Series by Patrick Darragh | Photography by Brian Fitzsimmons

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he Driveway Series is a weekly bicycle race organized by Holland Racing at “The Driveway,” a local racecar track that becomes a bicycle racecourse every Thursday evening from April through October. This race is a closed-course criterium/ circuit race, with loops that typically take between two and five minutes to complete. This type of course allows spectators the chance to cheer on the cyclists several times throughout the race. Races are split up into categories based on skill level (Category 1 is the highest level; Category 5 is the lowest) or age groups (Juniors to age 35+). Each race varies in length from 25 minutes to 60 minutes, based on the general category or the age of the riders. During the race, participants compete for prizes in several “premium” laps (the first rider to cross the finish line on a designated lap wins a prize) as well as cash payouts to the top five riders of each race. The fast pace of these races make them exciting for both the participants and the spectators. For those who’d like to incorporate a high intensity effort into their cycling routines, the Driveway Series is the perfect race. Keep in mind that this is NOT the normal endurance-type race a cyclist might have previously experienced. The pace can be extremely fast and riders must always

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be aware of their positions on the course as well as the positions of others in the group. While the course contains several turns and some small elevation changes, there are also flat sections where speeds can exceed 35 mph for 60 seconds or more. Riders should be prepared to endure some pain; this event is not the equivalent of the more relaxed, consistent effort found in, for example, marathon or half marathon running events. A more appropriate com-

parison would be to think of this race as a very hard effort 10K. Just as in a shorter distance run with higher intensity, riders will likely experience maximum heart rate efforts at several different points during the race. For those who want to work on their overall cycling proficiency, participating in these races is a great way to develop skills such as bike handling, cornering, riding in a pace line, and riding in a pack. Each week, there are often several elite level riders who also participate in the Driveway Series races. These riders are very approachable and are always willing to

give advice to new participants. One thing the experienced riders will all emphasize is rider safety. Riders must always be aware of their other surrounding riders. Making a small mistake or taking a small risk could result in a big accident; remember that riders are moving fast. For this reason, it is important that riders have a certain level of cycling ability before jumping into this race. This sport is very intense and should not be taken lightly. Those who have never raced a bicycle before should start by contacting a local bike shop to speak with someone who has experience with racing. An experienced racer will help explain in more detail exactly what a bicycle race entails and give pointers on how to get started in this exciting sport. Coming out to the Driveway as a spectator a few times before entering the race is a great idea, as this will provide familiarity with what goes on in a race (as well as provide a chance to cheer on many local riders). No one is perfect, and there will inevitably be accidents as criterium/circuit racing is a risky sport. But if riders pay attention to their surroundings and come with proficient cycling skills, this style of racing can be an excellent form of training as well as a fun cycling experience for riders of all ages. The fun, family atmosphere at the Driveway also makes this a great way to get the whole family out of the house; whether participating in a race or cheering on the riders, this weekly event is sure to provide excitement for all! afm

Patrick Darragh Patrick Darragh is a Category 3 cyclist racing with ATC (Austin Tri-Cyclist) Racing. He likes to mix up riding with running, and Darragh is a top-ten marathoner who placed eighth and ninth in the Austin Marathon in 2009 and 2010. You can find him pedaling to/from work at Whole Foods Market or running around the Roy and Ann Butler Hike and Bike Trail at Lady Bird Lake.

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fit 3 Run

Confronting The Crucible

Steve Sisson (in the Texas jersey) competes in the Southwest Conference Outdoor Championships in 1993. Photo courtesy of University of Texas Athletics

By Steve Sisson

I

was lying on my back in the middle of the infield of The University of Texas’ Memorial Stadium praying for mercy. I believe my exact words were a bastardization of Jesus’ plea from the Gospel of Luke: “God, please take this cup from me.” While his concern was the horror of being nailed to a tree, mine was a little less dramatic. Of course, it didn’t feel that way at the time. The occasion was the Southwest Conference Outdoor Track and Field Championships in May of 1993. I was a senior at UT completing my final season of eligibility. I was on a roll and racing very well that season. However, here I was dreading the slate of racing I had in front of me. While not as painful as crucifixion, 18,000 meters in three races over 24 hours was still a daunting task. Especially considering the three races were the longest events on the track: the 10,000 meters, the 3,000-meter steeplechase, and the 5,000 meters. Did I mention that the 3,000-meter steeplechase was run over 28 heavy, 36-inch high, immovable barriers and an additional seven barriers with a 12-foot-long pit of water that must be forded?

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Not your average day at the office. And the championship was on the line. In order for our team to win the conference championship, I had to win these three races. That, however, wasn’t the reason for my anguish. I was begging for mercy because I was petrified of losing; I was mortified that I would disappoint myself, my team, my family and in the process, the whole damn world would know I was a fraud. In that moment, I was so out of sorts that I wanted to run right off the track, out the gates of the stadium, and into the night to any place other than where I was—on that infield, staring up into the night sky, petrified by expectations. I’ll never forget that moment and those feelings for as long as I live. This wasn’t a simple case of the nerves; it was an existential crisis. I was questioning the very foundations of my life, wondering whether there was any point to all of human existence. How did I get this point? Competition. We live in a society where winning is equated with success and


The water barrier in the steeplechase is 70 centimeters deep (approximately 28 inches) and is lined with a synthetic material so that track spikes can grip the bottom. Photo courtesy of University of Texas Athletics

losing with failure. This competitive drive is impressed upon us at a very young age and most of our upbringing is focused on developing the skill sets necessary for competing. Our educational system rewards only the highest marks; our job markets are looking for only the best and the brightest. Our lives become a chase for an elusive win. And when we do win, we find that the experience fades very quickly and we’re confronted with getting back in the game, this time with a target on our backs. In this environment, many people feel overwhelmed, destined to fail. But few realize that there is a way out.

It requires a very simple reframing of the circumstance in which we find ourselves. That was what I realized lying in the soft grass infield that midMay. It came like an electric short to my brain, a fizzle, then a spark: “This IS just about me! It’s not life and death; it’s a game and I want to play.” Competition is not about winning or losing, gold medals or broken dreams, six-figure contracts or expensive entry fees. Competition is a crucible, a fire that has the ability to burn us up or to burn off our impurities. That difference—existential crisis vs. selfrealization—was the crossroads where I found myself that evening. I realized this race experience I’d been training toward for over 15 years was an opportunity, not a requirement. This precipice I saw as an end was a beginning. I only had to be myself, authentically Steve Sisson, and approach this challenge with my best efforts. That is what the moment demanded. Where the spark of recognition came from, I can’t name, but I can say that the asking, the prayer of mercy to release me from the suffering, precipitated the clarity. By asking the question of purpose in a dramatic and difficult emotional situation, pressure transmuted to passion; asking transformed three races for glory or defeat into a dance in three acts where the process was as crucial as the result. Oh, and by the way, I had a very successful meet, placing second in the 10K and winning both the steeplechase and the 5K, scoring 28 points in the process. The Longhorns won the title by only four points. afm

Steve Sisson Steve Sisson is The University of Texas’ assistant coach for women’s track and field/cross country. He is also the head coach of Rogue Athletic Club, a non-profit post-collegiate development group based in Austin, Texas. As a collegiate student/athlete, Sisson represented the United States internationally in IAAF’s World Half-Marathon Championship and Ekiden Relay. Sisson is also a three-time Southwest Conference individual champion as well as three-time All-American, and his time of 13.50 (’93) set the Longhorn indoor 5000m record for 10 years. In addition to coaching, Sisson is the owner of Rogue Training Systems here in Austin. Fit3 Run

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Events Around Austin

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

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Blues on the green // photo by Steve M.

M-F 10–6:30 • Sat. 10-5

OUTDOORS JULY 4

soccer soccer South Austin

AUSTIN’S ONLY PREMIER INDOOR SOCCER FACILITY 6v6 and 3v3 leagues for all ages Basketball leagues forming now

Austin Symphony July 4th Concert and Fireworks More than 100,000 people will enjoy this Austin tradition of free symphony music and fireworks. Under the direction of Austin Symphony Orchestra director Peter Bay, this patriotic event features fireworks and the popular 1812 Overture followed by Howitzer cannons, courtesy of the Texas National Guard. So come out early, bring some food, and claim a spot on the grass to enjoy the show. Wednesday, 8:30 p.m. to 10:00 p.m. • Auditorium Shores at The Long Center • austinsymphony.org/events/austinsymphony-july-4th-concert-fireworks/ JULY 5, 12, 19, 26

Soccer Cubs program for 18 months and up Soccer Academy program for ages 5 - 8 Great for birthday parties

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Nature Nights at the Wildflower Center For only $1, the Wildflower Center is a deal full of family activities with live plants and animals. It’s a fun, affordable way to get out and experience some nature. Each evening features interactive presentations, hikes with experts in their fields, and nature crafting for kids of all ages. Every Thursday

Info@SoccerZoneSouthAustin.com

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in July from 6 p.m. to 9 p.m. • Lady Bird Johnson Wildflower Center wildflower.org/nature/ JULY 8, 15, 22, 29

Austin Symphony Concerts in the Park The month of July is a popular one for the Austin Symphony. If you can’t get enough outdoor, free, classical music, head over to the Long Center to hear a variety of different ensembles perform. With selections ranging from jazz and light classical to pops and film scores, the enjoyable variety will have something for everyone. Sundays in July, 7:30 p.m. • Hartman Concert Park at the Long Center • austinsymphony.org/events/hartmanfoundation-concerts-in-the-park/

MUSIC JULY 6, 13, 20, 27

Music Under the Stars Listen to free music at the Bob Bullock Texas State History Museum. Visitors are welcome to bring chairs and blankets for added comfort as they listen to local artists perform live music. Between sets, guests are invited to explore the three floors of the


FUN JULY 14

Bastille Day Festival If you can’t make it to Paris, this is the next best option to experience the French way of life. Visit the French Legation Museum and take in all the wine, food, music, and more. It’s sure to be a cultural affair and an interesting Saturday evening. Saturday, 7 p.m. to 11 p.m. • French Legation Museum afaustin.org JULY 27 – 29

main exhibits. There is also free parking in the museum’s underground garage on the corner of 18th St. and Congress Ave. Every Friday in July from 6 p.m. to 9 p.m. Bob Bullock Texas State History Museum thestoryoftexas.com/special/muts_2012.html JULY 6

Zilker Summer Musical This free, annual production runs throughout the summer at the Zilker Hillside Theater. With music by Richard Rogers and lyrics by Oscar Hammerstein II, this year’s musical is The Sound of Music, based on the book by Howard Lindsay and Russel Crouse. Friday, 8:30 p.m. • The Zilker Hillside Theater • zilker.org/showinfo.html

The Peddler Show This event offers shoppers a one-of-a-kind shopping experience to suit all styles. Whether it’s trendy, traditional, classic, or contemporary, the Peddler Show has it all. With personalized designs, creative gifts, and unique jewelry, it’s a street of unique shops designed to be just as original as Austin. Friday to Sunday • Cedar Park Center peddlershow.com/index.php

FITNESS

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JULY 20, 21

The WNBF/INBF Naturally Fit Super Show There’s something to be said for naturally achieving a fit body, and this event is dedicated to the people who eschew artificial avenues to achieve their goals. It shows that it is possible to build strong, healthy bodies without the use of dangerous drugs. This event is a fitness lover’s dream, with bodybuilding, a model search, fitness transformation, and figure and fitness championships over two days. Friday and Saturday Round Rock ISD Performing Arts Center naturallyfit.com/events/2012-super-show/

JULY 11, 25

Blues on the Green Every other Wednesday, Zilker Park will be hosting a series of eclectic and free music. Even after 22 seasons, this musical tradition continues to bring together friends, picnic baskets, and blankets for an enjoyable summer night on the green. Every other Wednesday, 7:30 p.m.• Zilker Park kgsr.com/bluesonthegreen/index.aspx

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Tres Burritos Ride This event has three unique bike rides, each departing from a different Bicycle Sport Shop location. One is hilly, another is long, and there is an easy “family pedal” for all ages. These rides are fun and a great workout, and each ends with cold drinks and hot burritos. Saturday • tresburritosride.com

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Rides & Races Around Austin

Marble Falls Triathlon // photo by Kevin Saunders

July

July 22

July 4

Lake Marble Falls, Marble Falls, TX marblefallstri.com/index.html

Freedom 5000

Camp Mabry, Austin, TX • active.com/running/ austin-tx/freedom-5000-2012 July 14

Caleb 5K Run

Shoreline Church, 15201 Burnet Road, Austin, TX • caleb5k.com/index.html Charity Spike

Zilker Park, Austin, TX • charityspike.com Orange Leaf Half Marathon

New Braunfels, TX • athleteguild.com/running/ new-braunfels-tx/2012-orange-leaf-halfmarathon-and-5k July 15

Couples Triathlon

Marble Falls Triathlon

AUGUST August 1

Sunstroke Summer Stampede Race #12

Town Lake Trail, Austin, TX summerstampede.com/index.asp August 11

5K For Clay

Clay Madsen Recreation Center, Round Rock, TX • roundrocktexas.gov/home/ index.asp?page=645 Galveston Sand Crab Nighttime Beach Run 5K/10

Galveston, TX runintexas.com/galveston-sand-crab

Walter E. Long Park, Austin, TX couplestri.com/default.asp

August 12

July 21

Elizabeth Milburn Park, Cedar Park, TX inspirekidstotri.com

Hot 2 Trot 5K

Inspire Kids to TRI Youth Triathlon

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Vern’s No Frills 5K

Berry Springs Park & Preserve, Georgetown, TX noexcusesrunning.com

Georgetown, TX • noexcusesrunning.com Tres Burritos Ride

Austin, TX • tresburritosride.com

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Vern’s No Frills 5K


August 19

September 3

September 23

Bastrop Lost Pines Triathlon

Austin Triathlon

RetailMeNot Austin Marathon Relay

Bastrop State Park, Bastrop, TX redemptionrp.com/2012/BastropTri Hotter Than Du, Duathlon

Bushy Creek Sports Park, Cedar Park, TX http://afueratexas.com/Hotter_Than_....php

Auditorium Shores, Austin, TX trirock.competitor.com/austin/

422 West Riverside Dr., Austin, TX austinmarathonrelay.com

September 9

September 29

Brain Power 5K

Lakeside Challenge 5K Run

Southwest Williamson County Regional Park, Georgetown, TX • brainpower5k.kintera.org

Jonestown, TX • signmeup.com/site/online-eventregistration/84041

August 25

Camp Gladiator Games Finals, Austin, TX cggames.com/finals/overview/ August 26

NOCC Balance 5K

The Domain, Austin, TX • nocc.kintera.org/faf/ home/default.asp?ievent=1014126

September September 2

Zilker Relays

September 15

September 30

Toughest 10K Run Kemah

CASA Superhero Run

Seabrook Bridge, Kemah, TX onetough10k.com

Mueller Lake Park & Hangar, Austin, TX casasuperherorun.com

Vern’s No Frills 5K

Georgetown, TX • noexcusesrunning.com Muddy Outlaw 5K Dash

Travis County Expo Center, Austin, TX muddyoutlaw.com/home.html

Zilker Park, Austin, TX • zilkerrelays.org

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AFM FITTEST P R E S E N T E D

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The 2012 AFM FITTEST presented by Nexersys consisted of ten tests to measure overall fitness. Here are the tests and what each measures. June 9, 2012

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Test 1 / Dynamax Standing Med Ball Toss Upper Body Power

Test 2 / Fitness Institute of Texas Standing Broad Jump Lower Body Power

Test 3 / Dane’s Body Shop 40-Yard Dash Sprint Speed

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Test 4 / Body By Frame Agility Cone Run Agility and Athleticism

Test 5 / Oatmega Bar Precision Throw Accuracy, Coordination, and Skill

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Test 6 / Pure Austin Pull-Ups Upper Body Strength

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Test 7 / CrossFit Central Burpees Total Body Strength, Endurance, and Overall Work Capacity

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Test 8 / Castle Hill Fitness Hand Grip Hand and Forearm Strength

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Test 9 / Camp Gladiator Interval Run Speed, Endurance, and Conditioning

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Test 10 / RunTex 1-Mile Run Long Distance Speed and Aerobic Endurance

Check out the results on afmfittest.com

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Mo Jumps into the FITTEST by Monica Brant | photography by Brian Fitzsimmons

I

was talking with the editor of AFM, Melanie Moore about scheduling the next KMB feature, and we realized there was only one day for a photo shoot that fit with my travel schedule and AFM’s deadline, and it fell on Saturday, June 9—the AFM FITTEST. The event was only a week away. I hadn’t spent much time looking at the program and didn’t know what to expect. When I arrived at Camp Mabry on event day, I was happy to see many of my local fitness friends who were competing, sponsoring, and spectating. I checked in, received my timing device, and went off to warm up and find out exactly what I had signed up for. At 1:30 p.m., we Open Invitational participants met for our first instructions and went off to the Med Ball Toss. I’ve played with these a lot but, since I always use an overhead version, the test was fairly new to me. It was definitely harder to push the ball directly from the chest, but fun nonetheless. After Med Ball, we moved on to the Standing Broad Jump, my favorite test. I love jumping, so this explosive movement was right up my alley. I even came in first among the women! Next was the 40-Yard Dash, something I’ve been doing a lot lately (big thanks to my good friend and coach, Yancy Culp, who brought me cleats for this and the other events run on grass). At the Agility Cone run, I was able to utilize my track practices, speed, and strong arm-drive to make my feet move fast. Afterwards, we landed at the Softball Precision Throw where I was just happy that my throws went straight. I got two in the target thanks to some quick coaching from friend, Mariah Macdonald, and my hubby, Brad. I’m definitely NOT a softball player and I don’t believe I will ever excel in this sport. We moved on to Pull-Ups. I was actually not too excited about this station, as I haven’t done pull-ups in months. However, it seems that the heavy back pull-downs I’ve incorporated into my track-specific workouts enabled me to keep some strength; I ended up making eight reps! I just might go ahead and do these pull-ups once a week to see where I can go with the reps. I’ll be more prepared next year should they include pull-ups again. Next on the list was Burpees. I don’t know anyone who really likes Burpees. I started

slowly to see how I would feel and, as we got to the 30-second spot, I increased my speed knowing that I would be good for the following 30 seconds. I’ll know next time that I shouldn’t hold back. Burpees are a great exercise, though, and can be done anywhere… no excuses! I had no idea what to expect with the Hand Grip and would have loved a few more times to practice my squeeze. It was a fun little break from all the other vigorous activities and we still had two intense events to go. By 2:30 p.m., it was hot and I started to get a little light headed. Drinking a quick Proto Whey shake helped but not enough to refresh my legs, and I faded at the Interval Run. The previous day’s track sessions (yes, two) were quite exhausting and my CNS started to talk to me loud and clear: “Hey, lady, us nerves are about to fade!” It’s my duty to listen to my body to avoid injury, so I had to move slower. As a result, I only made six intervals. This particular event would be fun to try again on fresh legs. Maybe another time. Last was the Mile Run. I haven’t run over 500 meters in months, so I chose to JOG extremely slowly with my tired partner, Maurice Culley. We chatted the entire mile, which made it bearable. Thankfully, David Garza came to our rescue in the last 200m and jogged us in! We were the final Open Invitational participants to cross the finish line, where we received our fun dog tags and many high fives. I thoroughly enjoyed myself. There was a challenge for every type of athlete. AFM and Diane Vives, you guys did a fantastic job, and I loved being a part and challenging myself. I’m looking forward to watching this event grow each year to accommodate many new local athletes and sponsors. What a fun day. And by the way, my Butt was Kicked by AFM! afm Special thanks to Hair Goddess (hairgoddess. net) for continual great hair design and Luke’s Locker (115 Sandra Muraida Way- Austin) for the sporty and very functional outfit! Kick mo’s Butt

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Special Advertising Section

BODY DOC GUIDE Photography by Julia Vie

We're featuring some of the best body docs in Austin because, let's face it, sometimes we just need a little more help to get our body right.

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Special Advertising Section

Corrective Chiropractic

Corrective Chiropractic 11905 Bee Cave Rd., Austin, TX 78738 512.263.0040 CorrectiveChiropractic.net

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Photo by Brian Fitzsimmons

re you ready for something different? Are you looking for something that works? That’s what the patients at Corrective Chiropractic get. Unique to Corrective Chiropractic, Dr. Jarrod Bagley is one of only eight doctors in Texas certified to practice the only chiropractic technique to have published clinical trials of scientifically proven spinal alignment correction without surgery. What does this mean? Bagley gets results that last. His patients can attest to the pain relief that the newfound spinal alignment has provided. Chiropractic Biophysics (CBP) technique has been proven to treat an array of medical issues and is supported by more research in peer-reviewed scientific (medical) journals than any other chiropractic technique. In combination with Bagley’s innovative style and the CBP technique, he has successfully treated patients who have suffered from headaches, back pain, neck pain, sports injuries and scoliosis. In short, Chiropractic Biophysics is a higher level of chiropractic. Health and wellness has been a part of Bagley’s life for years. He graduated from the University of Texas with a Bachelor of Science in Kinesiology. Exercise physiologist, master fitness specialist and personal trainer are all part of Bagley’s résumé. “My involvement at the Cooper Clinic had a huge impact on how I view health,” Bagley says. The Cooper Clinic is well known for its founder, Dr. Kenneth Cooper, who pioneered the concept of preventive medicine and continues to be an international authority on how to live a healthy lifestyle. While you are in Bagley’s clinic, you may rub shoulders with an NFL football coach, a professional wrestler, a golfer on the PGA tour or one of our beloved Texas Longhorns. Along with Corrective Chiropractic’s state-of-the-art equipment and brand new facility, Bagley is constantly searching for new and innovating ways to treat his patients. He has partnered with a leading Austin-based medical research company that examines cutting-edge technology involving tissue healing and pain relief. The research conducted at Bagley’s clinic was featured in the Austin American-Statesman. In another step away from traditional chiropractic care, Corrective Chiropractic offers food allergy testing. Bagley performs this test against blood work rather than the less precise skin scratch method. Within a matter of days, he lets you know if the symptoms that you experienced have to do with the food you are putting in your body — sometimes even healthy foods. Only a food allergy test can reveal if the avocado you ate two days ago is the reason your digestive system is screaming at you. Bagley does not hide the fact that Christ is at the center of his clinic. He believes that God has given your body an amazing capability to heal itself through the nervous system. Bagley’s purpose is to assist in removing everyday chemicals, physical and emotional stresses that affect your nervous system so that you can experience life the way God intended — focused on Him and not on your condition.

*Bagley is offering readers of Austin Fit Magazine complimentary consultation, just mention that you saw the article.

Body Doc Guide

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Special Advertising Section

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resolved or substantially improved with minimally invasive techniques, without surgery, and with minimal downtime. We proudly offer an extensive array of interventional spine and regenerative joint techniques, platelet-rich plasma, prolotherapy, epidural steroid injections, physical therapy, micro current point stimulation (MPS), dietary and supplement recommendations, hormone guidance, advanced ultrasound diagnostic assessment, electrodiagnostic assessment, class IV laser therapy, botulinum toxin injection, and many other strategies to promote a healthy, holistic, and highly functional lifestyle. Dr. David Harris is Board-Certified in Physical Medicine and Rehabilitation and Pain Medicine. He has extensive training in interventional spine procedures and has been using these techniques since 1996. As of 2012, he has performed more than 14,000 interventional spine procedures and approximately 85,000 regenerative injection procedures. Dr. Harris earned his Medical Degree at the University of Texas Health Science Center / Southwestern Medical School in 1988. He completed his transitional internship at Brackenridge Hospital in 1989 and his residency training in Physical Medicine and Rehabilitation at the University of Colorado Health Sciences Center in 1992. He has been actively treating patients since then in the Central Texas region. Dr. Harris served as Medical Director for St. David's Rehabilitation Center in Austin from 1992-2001. He has taught interventional spine techniques including injection therapy to many physicians nationally and internationally. He has treated many athletes from all over the U.S. as well as numerous touring musicians. All of Dr. Harris's experience has led him to build a center of excellence based on the concepts of Regenerative Medicine. Dr. Philip Wallace is Board-Certified in Physical Medicine and Rehabilitation. Prior to being called to medicine he enjoyed a professional music career in Nashville. For well over a decade he worked as a major label touring and recording artist. Following medical school at Meharry Medical College and residency in San Antonio at the University of Texas Health Science Center, Dr. Wallace pursued fellowship training in both Interventional Spine and Sports Medicine at Southwest Spine and Sports in Scottsdale, Arizona. Recently returning to Texas, leaving a successful practice at Desert Orthopedics in Bend, Oregon, Dr. Wallace looks forward to assisting his patients to full recovery, quality of life, and function. The CHARM team also includes Craig DuBois, MD; Michelle Hall, PA-C; and Michele Zink Harris, PT, ATP. By never settling for the status quo, our vision at CHARM is to see Austin, Texas as the leader in the United States for Regenerative Medicine.


Special Advertising Section

AOMA

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AOMA Professional Clinic: Violet Song, PhD, LAc 2700 W. Anderson Ln. Austin, TX 78757 4701 West Gate Blvd. Austin, TX 78745 512-454-1188 | AOMA.edu

t the AOMA Professional clinic you are treated as an individual to realize your optimal health and performance. Caring for patients with the highest quality acupuncture and Oriental medical health care is part of AOMA's mission. At just 17 years of age, Dr. Song knew that the study of Chinese medicine was her calling. She was exposed to the medicine from early childhood through her family, who use Chinese medicine for their own health care. Becoming a practitioner of Chinese medicine came naturally. Dr. Song's passion for Chinese medicine is also inspired by its rich history. "Chinese medicine can solve complicated diseases in a simple way," Dr. Song says. "There is a lot of Zen in the background of TCM, gathered from the wisdom of ancestors dating back 2,000 years. All those experiences and dimensions can still be applied today to cure a disease." Dr. Song offers acupuncture and herbal treatments for female disorders, stress, insomnia, digestive disorders, the common cold, cough, as well as pediatric herbal consultations.

AOMA Graduate School of Integrative Medicine conducts more than 20,000 patient visits annually in its student and professional clinics, making it one of the largest providers of acupuncture and Chinese medicine in Central Texas. AOMA Graduate School of Integrative Medicine offers a masters-level graduate program in acupuncture and Chinese medicine, preparing its students for careers as skilled, professional practitioners. AOMA is one of the leading graduate schools of acupuncture and Chinese medicine in the nation. To learn more about the school and clinics, visit their website at www.aoma.edu. Testimonial: "I have been to AOMA several times over the past few years for issues with my elbows, shoulders, and hips. Acupuncture helped relieve the pain right away. I haven't had a need to come back because the pain was under control." Karin J.

Woods Chiropractic

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or 15 years, Woods Chiropractic and Wellness Center has provided leading edge, full service chiropractic care to the Austin area. Our exceptional team of doctors and therapists have the expertise to treat neck, low back, hip, knee, ankle, foot shoulder, elbow, and wrist conditions and injuries. What Dr. W. Bryan Woods and Dr. John R. McClelland most enjoy about chiropractic is the one-on-one interaction with patients and being someone they can trust. Over the years, they have found there is no one-way to treat any health situation or patient. We feel it is important to look at the patient as a whole; each with individual needs and concerns. Dr. Woods and Dr. McClelland and their staff practice a traditional approach to chiropractic and pride themselves in involving and educating patients on the optimal way to address their individual health needs. Woods Chiropractic focuses on musculoskeletal and neurological disorders with an

Woods Chiropractic & Wellness 2501 West William Cannon Drive Austin, TX 78745 512-442-9595 | woodschiropracticwellness.com

emphasis on sports injuries. We have treated many world class athletes from all over the country and while we specialize in triathletes, cyclists and runners, we have also treated professional, collegiate, high school athletes and weekend warriors in the Austin and surrounding areas. The doctors use a "whole person approach" when caring for their patients by combining the very best hands-on techniques and state of the art physiotherapy procedures which are able to help you accelerate and/or maintain your journey to good health. We are fully committed to removing your pain, restoring health and improving your quality of life in order to help you reach optimal health in the shortest period of time. If you would like more energy, less stress, better posture and to start your body back on track to wellness, please call us today.

Body Doc Guide

99


Muscle Movement of the Month

Watch the workout video Online!

Circuits Lead to High Performance

www. AustinFitMagazine .com

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

"T

raining movement not muscles” is a phrase we commonly use in the fitness industry to describe exercises that focus on quality of performance versus isolating muscle strictly for bodybuilding. For this reason, many trainers and coaches have adjusted the focus of the workout from isolating body parts (chest, biceps, legs) to targeting movements that relate to strength needed to enhance speed, endurance and power. This doesn’t mean we are getting away from developing a lean and shapely physique. We are actually improving the body’s ability to do more work in less time while involving more muscle

mass in the process. This gives multi-purpose “big bang” results, the weight loss people are working toward as well as being able to move better and resist injury. This is also the secret to many of the successful boot camps and amped-up group classes where attendees are getting fit and lean while staying healthy enough to keep coming back. We’ve used the Four Pillars of Human Movement, targeting one exercise for each pillar category, to put together an example of a circuit based on movement. Together, these four exercises create one great total body circuit:

Level Changes (Lower Body Movement): Front Squat with Kettlebells (KB) a. Stand tall, with feet shoulder-width apart. b. Use a front-loaded position to hold the KB with each forearm and wrist vertical and positioned on each side of the chest. c. Sit back into the squat with feet facing forward and torso upright. d. Keep a flat back position and avoid rounding of the back. e. Push through heels to return to standing position.

Tony Harper

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austinfitmagazine.com July 2012


Push or Pull (Upper Body Movement): Prone Row with Dumbbells (DBs) a. Start in a push-up or plank position with hands placed on DBs in close stance underneath the chest. b. Maintain a solid plank position while performing a row by pulling one elbow up vertically and raising the DB just to the side of the chest. c. Lower the DB to the ground with control and repeat, alternating on each side.

Rotation or Rotary Stability (Core Work): Russian Twist with Dynamax Medicine Ball (MB) a. Stand with feet shoulder width apart, arms extend forward holding the MB, and rotate the upper body. b. Pivot the back foot to drive the hips into rotation, which assists the torso. c. Keep the knee you are rotating toward facing forward. d. Make sure to rotate on ball of the trailing foot to release the heel of the back leg, which helps to protect the lumbar spine.

Locomotion (Speed, Agility, Quickness): Zigzag Shuffle with Cones a. Place cones two- to three-feet apart in a straight line. b. Start in athletic position on one side of the first cone. c. Shuffle without crossing feet over in a diagonal pattern between the cones while always facing forward. d. Get a good push off the outside foot as you change directions as you shuffle.

Use these exercise categories to build your own circuits and know that you are building strength and endurance, which translates to better work capacity and efficiency. This approach to exercise provides great conditioning and includes the major movement categories to build a high performance circuit to rev your metabolic engine! afm Diane Vives, MS, is an Advisory Member of the Under Armour Performance Training Council. An internationally recognized fitness expert, she has appeared in several publications such as Women’s Health, Shape, and Muscle & Fitness Hers.

Muscle Movement

101


By the Numbers: Competition In honor of the upcoming 2012 London Olympics, July 27 through August 12, we took a look at some golden numbers that involve competition, fitness, and training.

14

The greatest number of gold medals to be won by an individual in the Olympics, earned by swimmer Michael Phelps

2

2,189

1,840

1912

Record number for the most burpees done in one hour, all performed by Paddy Doyle

2.6 million

Average number of sweat glands in the human body

69

Percentage of men who consider themselves to be physically fit

1,008

Number of pull-ups done in one hour by the word record champion, Stephen Hyland

70,000

Number of miles an average person walks in his lifetime

21

Age of the youngest man to win bodybuilding’s “Mr. Olympia” title

12

Recommended ounces of water to drink at least two hours before exercise

Total number of medals won by the United States in all the Summer Olympics combined (more than any other country)

The last year the Olympic gold medals were actually made out of pure gold

62

Age difference between the oldest (72) and youngest (10) Olympians ever

302

Number of events scheduled for the 2012 London Summer Olympics

17

Percent of American adults that report swimming at least six times per year

65,000

Number of towels used by athletes in the Olympics

1960

The year that Walt Disney organized the opening games ceremony for the Winter Olympics in Squaw Valley, California

1936

Year that the Olympic games were first broadcast on television

3

Number of times that the Olympic Games have been cancelled, all due to wars

50

Percent of Americans who exercise three times a week for at least 30 minutes

450

Number of calories burned every 30 minutes of vigorous swimming

202

Record for the most countries to ever participate in an Olympic Game (Athens, 2004)

1908

Year that motor boating was an official sport at the Olympics

50,000

Number of pounds that an average human could potentially lift if every single muscle in the body worked together at the same time

1900

The only year that “poodle clipping” was an Olympic event

503,000

Number of runners in the United States that finished a marathon in 2010

880

Average number of miles that a runner will have completed from the beginning of training to completing the marathon

Sources listed on www.austinfitmagazine.com

102

austinfitmagazine.com July 2012

Photos by Marco Paköeningrat

Number of seconds you can cut off your time in a race by running hills, stairs, and lifting weights as training


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AUSTIN FIT MAGAZINE

AUSTIN FIT MAGAZINE

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E N O A L U M R FO JULY 2012 + THE COMPETITION ISSUE

Track Legend

L E A H MIC N O S N H O J Tunes up the

Williams Pit Crew feler By Leah Fisher Ny

EST. 1997 ISSUE #178

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July 2012 - The Competition Issue  

Track Legend Michael Johnson Tunes up the Williams Pit Crew

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