July 2013 - Outdoor Sports Issue

Not Just Another Pretty Face

Beach Volleyball vs.

Roller derby AFM’s Readers Share their Sports Celebrate the 4th: Style Recipes Products Tim Wooliver

July 2013

5 Ways Parents Can Make Swimming Fun

Nadia “Smarty Pants” Kean

GO THE DISTANCE Bicycle Sport Shop has endurance road bikes that are engineered to take the fatigue factor out of your ride. Vibration-damping features allow you to go further and faster by smoothing out the rough chip seal roads that central Texas is famous for. You’ll feel so great, you’ll be signing up for that century ride sooner than you thought.

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Contents

Cover Stories F e at u r e s

07|13

48 Starting on page

Babe or Bruiser?

Or Both?

Washboard abs, skimpy uniforms, and sex appeal—what else is there to roller derby and beach volleyball? A LOT. Take a closer look at these two fun sports in our July cover stories.

34

Parenting in the Pool Use play to develop strong swimmers

64

AFM’s Readers Show Their Stuff Find out about these 11 fun and unusual sports

8 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

72

It’s Picnic Time Putting together that perfect outfit for the 4th of July

82

90

Examining Eastern medicine for its benefits

Is a change of scenery what your workout needs?

Can Acupuncture Help your Health?

Patrick Evoe Talks Training Camps

Cover and Content s photos by Brian Fitz simmons

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Contents

07|13

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

90

Fuel

26 Lean Burgers with Tasty Toppings

Live

36 Getting the Whole Family Hiking

Maximize everyone’s favorite summer sandwich

Author Jeff Alt gives his secrets for success

30 Busting Nutrition Myths

38 Fit to Save: A Mountain Rescue

Feel

What it takes to be a wilderness EMT

32 The Best Blogs, Books, and Websites

42 Science Meets Aging Hanging on to youth with healthy living

Look

74 Fit Finds

Chill out with these summer items

In Every Issue

14 From the Publisher 16 Letters to the Editor 20 Contributors

10 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

Seven tips for getting your glow on

78 Explaining Genetics in Cancer

Telling fact from fiction when it comes to food

Nutritionist Anne Wilfong shares her favs

76 Applying Sunless Tanner

Can you change your fortune?

80 Testing for the BRCA Genes

What your results really mean

84 Icing for Recovery

How cold therapy can help your body

22 WWW 24 Fit Focus 44 The Pulse

Train

90 Using the IM for Variety

Mixing it up for maximum results

94 Take Your Cycling to the ‘Hood

Special Section

86 The 2013 Doctor Guide Austin’s health care professionals are pleased to meet you

Urban riding offers some surprising benefits

96 Push-Ups, Squats, and Crunches

Coach Mo creates a workout pyramid

102 Training and Racing in the Heat

Coach Carrie helps you avoid the bonk—and worse

98 Diane Vives Finds Your Groove Improving side-to-side motion means success

106 Events Calendar 108 Rides & Races 114 By the Numbers

Summer fun.

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Letter From The PubLisher Publisher/CEO Louis M. Earle COO Alex Earle eDITOR in Chief Leah Fisher Nyfeler Assistant Editor Courtenay Verret

Fit Fun: No Pain and All Gain

I

Moving health up the priorities list

s this title an oxymoron?

For exercise zealots, avid triathletes, marathon enthusiasts, and all the other usual fitness suspects, the answer is a resounding “no.” But what about the rest of us mortals? Well, ask your kids if playing soccer or Frisbee golf is a drag.

And what about surfing, skate boarding, basketball, and swimming? No hue and cry about these activities. Beach volleyball, wake boarding, kayaking, or even tubing? You could probably find some serious advocates for these summer frolics. From the simplest children’s games (such as hide and seek, kick the can, and Marco Polo) to more cerebral pastimes (a round of golf or a set of tennis), fun fitness activities abound. We just don’t often think of exercise that way.

Despite the general perception, fitness is not just about strenuous extremes; the real key to health is safe movement with an appropriate level of intensity repeated with some consistency. Dancing the Texas Two-Step, hiking the greenbelt, and walking your faithful canine are all activities with fitness benefits that even the most sedentary soul can find enjoyable. It’s all about getting out there, getting moving, and doing it as often as you can. Of course, the more one associates these activities with fun, the easier it is to move (pardon the pun) them up our priority list. And, being social

creatures, if we can drag along some friends, even better.

A great way to find fitness motivation is to identify those activities you enjoy, especially those you can share with family and friends, and that get you moving. Double up on the “F” in fitness by treating yourself to at least one “fun” activity every day. Remember: “Fitness fun” is limited only by one’s imagination and desire to enjoy life—there is something for everyone …so what are you waiting for?

Keep Austin Fit,

Lou Earle, Publisher, CEO

Art Director Weston Carls Assistant Art Director Sarah Schneider Director of Marketing & Communications Carrie Crowe Advertising Consultant Betty Davis Writers Dave Appel, Carrie Barrett, Kim Brackin, Patrick Evoe, Bill Hanson, Ashley Hargrove, J. Jody Kelly, Coach Mo, Alexa Sparkman, Trey Steele, Diane Vives, Anne Wilfong Operations Assistant Jackie Pica Editorial Intern Lacy Ramon Design InternS Melissa Warren, Michelle Suggs General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions ideas@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings events@austinfitmagazine.com Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted.

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

Please recycle this magazine

14 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

Letters To the editor

Dear Readers,

I

’d like to take the opportunity to thank you for your submissions for this issue. We were not disappointed in the variety of fun and unusual ways that you find to stay fit. It was a pleasure to correspond with each of the AFM readers profiled here, and I hope that their interesting methods of exercise inspire you to try a new activity. I also hope that these examples encourage those of you who were perhaps too shy (or too busy) to write in earlier.

If you have a fun and unusual sport that you’d like to share, it’s not too late. Please go to austinfitmagazine.com, click on “Be in the Mag,” and then fill out the form that pops up. Please put “Fun and Unusual Sports” as a heading and be sure to attach a photo

that shows you having a great time working out. I’ll be adding a blog post later in the month with additional profiles because I know there are more of you out there… and these just make for great reading! To find AFM’s great blog content, simply click on “Blog” in the drop-down menu on the austinfitmagazine.com homepage.

I enjoy corresponding with readers, and AFM is looking forward to hearing your comments regarding the AFM FITTEST event, held on June 15 at Camp Mabry.

Please feel free to touch base with me via Letters to the Editor (send an email to leah@austinfitmagazine.com with “Letters to the Editor” as your subject line). Your respectfully worded comments—positive or negative—are always welcome, and

S AV E

we’ll be sure to consider as well as share your feedback regarding the event.

In addition, if you have ideas for story content, the website is your best method for contacting the AFM editorial staff. We read those forms carefully and reach out to our readers for content based on their suggestions every month.

Our vibrant community and great readers make Austin Fit Magazine the wonderful health and fitness resource that it is. I look forward every month to the exciting and inspiring things I learn and can share with you.

Stay fit, Leah Fisher Nyfeler, Editor in Chief

!

E T A THE D

3 1 0 3 1 , 2 NY AND

Y MO E L R E U C J ST AWARDS SE PARTY

LEA ITTE E se join F R M E e! Plea See t F U a r b S A le t o ce ase.

T IS S U e going ue Rele nd get s ’r G e Is w U e w in A agaz ers, a nd no y and M he winn peted a

m tt art , you co EST Award P petitors, toas issue. w a s u me, yo ual AFM FITT r fellow com f the August You ca o n ekly ou the we s it! r the an rizes, meet y e first copies s o f a ll M e F A p th t to mis er) as w esome nds on d Twitt ou won’t wan n t h e aw a your ha k o acebo ent. Y sites (F important ev ia d e ial m t this M’s soc n abou F A io t h a c t m Wa infor tter for le s w e n e-

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

16 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

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

John Sandbach, M.D.

John Ivy, Ph.D

Elli Overton

Joshua Saul

Lori Burkhardt

Dr. John Sandbach specializes in medical oncology and hematology. He is board certified in internal medicine, hematology, and medical oncology and has served on the Board of Texas Oncology since 2002.

Dr. Sandbach earned his medical degree from the University of Kentucky in Lexington, Kentucky. After completing an internship at the North Carolina Memorial Hospital in Chapel Hill, North Carolina, Dr. Sandbach completed his fellowship in hematology and medical oncology at the same institution.

Dr. Sandbach led development of the innovative Genetic Risk Evaluation And Testing program at Texas Oncology-Austin, which has expanded to 43 Texas Oncology practices across the state. He is Co-Director of US Oncology’s national Genetic Risk Assessment and Testing Program – the GREAT Program.

Dr. John Ivy, Professor Emeritus, kinesiology and health education, University of Texas at Austin, is one of the world’s foremost experts on nutrition and has pioneered a new understanding of the way that muscles work.

Dr. Ivy’s research is built upon two primary findings: First, proper nutrition is one of the most important factors in an athlete’s quest to achieve peak performance; second, but equally as important, when an athlete eats is as important as what an athlete eats. Dr. Ivy has published his research in two highly regarded books, Nutrient Timing and Hard Wired For Fitness, and has also developed cuttingedge nutritional programs used by athletes at all levels around the world.

Elli Overton is a three-time Australian Olympic swimmer. She coaches summer league swimming and gives private swim technique instruction for adults and kids in Southwest Austin.

Overton provides expert instruction in a motivating and supportive environment. Also a NASMcertified personal trainer and Mad Dogg Athletics certified Spinning instructor, Overton first came to Austin 13 years ago after graduating from the U.C. Berkeley Haas School of Business. She recently authored a children’s book, Jay’s Swimming Journey, which is aimed at young swimmers just starting out on a swim team.

Joshua Saul is a secondgeneration acupuncturist and co-founder of The American Acupuncture Project, an integrative medicine clinic focused on bringing the use of Oriental medicine to mainstream health care.

He is a graduate of AOMA Graduate School of Integrative Medicine at Austin and is a board member of the American Association of Acupuncture and Oriental Medicine.

Lori Burkhardt is the copy editor for the Office of Admissions at Texas Lutheran University. She enjoys running, biking, and travel adventures with her brother; she keeps calm with yoga. Burkhardt finds peace in the country with her three dogs and is currently the blogger for Heart of Texas Lab Rescue.

Page 78

Page 30

Page 56

AmericanAcupunctureproject. com

Page 82

Jaysswimmingjourney.com Elliovertontrainingsystems.com

Page 34

utexas.edu/opa/experts/profile. php?id=203

Write for AFM Here’s Here’show. how.

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

20 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

Hotlabnews.blogspot.com

Courtenay Verret

Submit Fit Focus Photos Here’s how.

Photos must be original artwork submitted in 300 dpi. Include credited photographer’s name, title of photo, and location in an email with the photo attachment. Email photos to fitfocus@austinfitmagazine.com .

Images published in Austin Fit Magazine become the property of AFM.

Courtenay Verret is a freelance writer in Austin and assistant editor at Austin Fit Magazine who is obsessed with all things swimming. She spends most mornings in the pool with Pure Austin Coaching and is an athlete ambassador for Colin’s Hope. When not in the water, Verret volunteers with her dog Boudreaux as a pet therapy team for Divine Canines. @Cour10AV

Page 50

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what’s White-hot on the web

austinfitmagazine.com

AFM FITTEST in Pictures The event is past, but have you checked out the pics? AFM had multiple photographers out on event day to capture the thrill of victory and the agony of defeat (and, of course, everybody who was just having a great time being fit and active). Visit afmfittest.smugmug.com to view photos and order your favorites.

Results from the 2013 AFM FITTEST presented by Trigger Point Performance are up on the website. See where to set your competition sights and personal fitness goals for next year by checking out the results at afmfittest.com. And don’t forget—we’ll be featuring coverage of our AFM FITTEST winners in the August issue of AFM! AFM Newsletter

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

Visit AFMFITTEST.smugmug.com

AustinFitMagazine.com Videos AFM’s nutritionist Anne Wilfong fires up the grill with these lean beef patties, courtesy of the Texas Beef Council.

See how you can incorporate a new form of free weights, ViPR, into these frontal plane movement exercises with international fitness expert Diane Vives.

Web Exclusives

Coach Carrie provides open water swimming tips to help both new triathletes and recreational swimmers enjoy Austin’s lakes safely.

@AustinFit Most Popular AFM Tweet: #Women Who Are Back for More of the AFM #FITTEST http://ow.ly/lOjDX #KeepAustinFit ladies!

/AustinFitMagazine Most Popular AFM post: Ain't it the truth...

Happy Fit Friday everyone!

GIVEAWAYS July 18: It’s important to keep cool

and AFM wants to help by giving away the Coolture Cooling Vest and Polar Bottle Ergo featured in this month’s Fit Finds. Visit the AFM Facebook page on Thursday, July 18, to see how you can win.

July 30: This giveaway’s for the water babies.

AFM recently reviewed SwimSpray (see the May 27 blog at austinfitmagazine.com), a product designed to help eliminate chlorine residue from the hair and skin. Enter to win a bottle of SwimSpray PLUS an AquaJogger belt with accessories by posting a comment about your favorite swim workout on that “AFM Product Review” this July 30.

22 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

Family Hiking

In this month’s issue, Dr. John Ivy busts some common nutritional myths (page 30). But there are plenty more out there and AFM knows you are curious, so join us in July for a live chat during which Dr. Ivy will answer your questions on the AFM Facebook page.

Watch for an announcement of this opportunity in the AFM weekly e-newsletter.

July 1 Flat track vs. banked track— what’s a girl to choose? See AFM’s handy cheat sheet for the differences between these two roller derby leagues.

Not only is he a model for this month’s LOOK section, he’s a nationally known country singer. Find out more about Cory Morrow and get the delicious Stubb’s recipes pictured in the photo shoot,

some nice additions to your Fourth of July festivities.

Dr. Ruthie Harper continues her discussion of cancer testing, “BRCA1 and BRCA2 Genetic Testing,” page 80, with information about what to do if your BRCA results come back positive for genetic mutation. july 9 Writer Jeff Alt (“The Family Takes A Hike,” page 36) provides a checklist for some of the items that can make wilderness treks more pleasurable—and more successful. july 25 You’ve read about applying sunless tanner (page 76); now, see what the staff has to say about several professional methods of application in another “AFM Product Review.” After all, not everyone is a DIYer.

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Fit Focus

Urdhva dhanurasana Austin, Texas photo by Amelia Raun

24 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

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

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

Fuel Recipe

Did you know?

Grilling that’s good (and good for you)

Basic Lean Burgers with MangoPineapple Salsa

Plan ahead and thaw frozen meat in the refrigerator. To reduce risk for foodborne illness, never thaw frozen meat on the counter.

Recipes as seen in The Healthy Beef Cookbook, published by Houghton Mifflin Harcourt

How to Make it

Basic Lean Beef Burgers When you’re entertaining on the Fourth of July, a good burger is a crowd-pleaser, and you can give this family-friendly food an adult flavoring with some savory toppings.

Nutrition

What You Need

Calories: 272 Protein: 27 g Carbohydrates: 24 g Fat: 8 g Fiber: 3.6 g Sodium: 439 mg

1 pound ground beef (95 percent lean) ¼ cup soft bread crumbs 1 egg white ¼ teaspoon salt

Nutritionists

1/8 teaspoon pepper 4 whole wheat hamburger buns Toppings: Lettuce leaves, tomato slices (optional)

1. Combine ground beef, bread crumbs, egg white, salt, and pepper in large bowl, mixing lightly but thoroughly. Lightly shape into four ½-inch-thick patties.

2. Place patties on grid over medium, ash-covered coals. Grill uncovered, 11 to 13 minutes to medium (160 degrees Fahrenheit) doneness, until no longer pink in center and juices show no pink color, turning occasionally.

3. Line bottom of each bun with lettuce and tomato, if desired; top with burger. Close sandwiches.

Make approximately 4 servings Serving size: 4 ounces

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

26 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

photo by Brian Fitz simmons

This recipe is brought to you by Whole Foods Market and the Texas Beef Council.

Fuel recipe

Tasty Burger Toppings Additional ways to dress up Basic Lean Beef Burgers

Recipes as seen in The Healthy Beef Cookbook, published by Houghton Mifflin Harcourt

Mango-Pineapple Salsa for Burgers Whether you’re dressing up the Basic Lean Beef Burgers or a veggie burger, this delicious topping will add some zing to your patty.

Nutrition

What You Need

Calories: 24 Protein: 1 g Carbohydrates: 6 g Fat: 0 g Fiber: 1.3 g Sodium: 147 mg

2 medium mangoes, finely diced (about 2 cups)

2 tablespoons finely chopped fresh cilantro

¼ cup canned crushed pineapples, drained

2 tablespoons fresh lime juice

¼ cup finely chopped red bell pepper

¼ teaspoon salt

Online

How to Make it 1. Combine Mango-Pineapple Salsa ingredients in small bowl; cover and refrigerate until ready to use.

2. Serve as a topping for Basic Lean Beef Burgers.

Make approximately 4 servings Serving size: ¼ cup

Want two more topping tastes?

Visit austinfitmagazine.com for the Spinach and Portobello Topping and Creamy Cucumber-Yogurt Sauce for Burgers recipes.

28 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

photo by Brian Fitz simmons

This recipe is brought to you by Whole Foods Market and the Texas Beef Council.

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Fuel Nutritionist

Diet and Exercise—What Really Works?

Busting through the myths about food, eating, and nutrition

By John Ivy, Ph.D.

A

s fitness and excercise enthusiasts, we are constantly bombarded with information about health, nutrition, and proper exercise. When it comes to the latest exercise and nutrition research, you can get overwhelmed by the amount of information and misconceptions. We'll tackle just three widespread sports nutrition myths in this article, and I think you'll be surprised by the answers.

Myth or Fact?

The only thing needed to maximize muscle development and strength after exercise is a protein supplement.

W

idely held as the postworkout boost, many people, including trainers, will tell you to consume protein after your workout concludes. This statement and advice is false.

Yes, you do need a supplement post-workout, but research has shown that a carbohydrate/ protein mixed supplement is much more powerful for stimulat-

ing muscle development and strength than a protein-only supplement. And why is that the case? Well, scientifically, the rate of muscle growth or protein accretion is the difference between the rate of muscle protein synthesis and muscle protein breakdown. The greater the rate of protein synthesis and the lower the rate of protein breakdown, the greater the rate of muscle growth. Muscle protein synthesis is activated by resistance exercise, but it also increases the rate of protein breakdown to about the same

30 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

degree, resulting in no increase or very little increase in muscle growth. Consuming a protein supplement post-exercise activates protein synthesis above that produced by exercise alone.

Therefore, the rate of protein synthesis exceeds the rate of protein breakdown and results in an increase in muscle mass.

However, when carbohydrate is added to the post-exercise supplement, this increases blood insulin levels, lowering the rate of protein breakdown and resulting in an even greater rate of protein accretion, muscle development,

and strength. It is important to supplement with a carbohydrate/ protein supplement soon after your workout because this is the time when the muscle is most responsive to nutrient intake.

To maximize protein accretion, the post-exercise supplement should consist of about 25 grams of protein and 50 grams of carbohydrate. But don’t forget that three well-balanced meals are also important for developing muscle and strength.

Myth or Fact?

Adding L-arginine and other amino acids to a workout supplement will boost nitric oxide levels during resistance exercise training and create a better “pump.”

A

Online

Myth or Fact?

You should not snack before bedtime.

W

ell, truthfully, this is a bit of a trick question.

The answer actually depends on your fitness goals.

For individuals who are trying to lose weight, reducing calories at night is beneficial.

Research shows that those individuals who eat a hearty breakfast and the majority of their daily calories by midday better maintain their weight and are much less likely to be overweight. Eating a good breakfast helps reduce appetite over the course of the day and makes dieting more tolerable. However, if you are trying to gain muscle mass and strength, recent research indicates that a high protein snack prior to bedtime increases protein synthesis while sleeping and

speeds muscle development. However, for this nutritional strategy to work best, it is recommended that individuals perform their workout in the afternoon or after dinner. The snack should be predominately high in protein with little fat or carbohydrate. Consider about 3 to 4 ounces of chicken breast, cheddar cheese, beef jerky, two medium-sized boiled eggs, or a cup of kidney beans.

These are just three of the many myths out there. I hope we have helped break through fact and fiction and given you the real reasons behind the answers.

Although you will hear a lot of poor nutrition advice constantly circulating thoughout the gym, workout centers, and especially on the Internet, a lot of this information is fad driven. Whenever you have questions regarding sports nutrition and want sound nutritional advice, don’t rely on a buddy in the gym or even a trainer with no formal nutrition background. Searching the Internet and reading sports nutrititon books can be very informative, but be cautious and make sure the information is from a reliable source. By far the best avenue to pursue information on sports nutrition is to contact a sports nutritionist or registered sports dietician.

Or, send a Letter to the Editor (leah@austinfitmagazine. com) with your question and we'll keep busting those myths for you! afm

Look for information about Dr. Ivy’s live chat covering more nutritional myths and facts on the AFM Facebook page.

J u ly 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 3 1

Rehabilitation · Personal Training Radiology · Chiropractic · Nutrition Acupuncture · Massage

URGENT CARE OPTIONS

SAME-DAY X-RAYS, CASTING and MORE

MARTHA PYRON, M.D.

gain, this statement is false. Although popular in vitamin and nutrition shops, products that attempt to increase nitric oxide with amino acids such as L-arginine do not work. Contrary to what the marketing for these products might tell you, your body already has more-thanadequate L-arginine levels, and supplementing with L-arginine products will not increase nitric oxide levels.

More importantly, nitric oxide synthase, the enzyme that converts L-arginine to nitric oxide, needs oxygen to function and, in the exercising muscles, there is a shortage of oxygen that makes that enzyme non-functional.

However, there is a second way to increase nitric oxide and that is through the conversion of nitrate to nitric oxide, which works very well before exercise as well as during exercise, typically when oxygen availability is low. Nitrates are naturally found in the soil and concentrated in vegetables as they grow. Vegetables such as beets and spinach are high in dietary nitrates, and eating them several hours prior to exercise can increase the body’s ability to produce nitric oxide during exercise. You my have seen or heard about elite athletes supplementing with beet juice last year during the Summer Olympic Games.

However, you have to drink a lot of beet juice to benefit from the effects. Typically,

athletes will consume it several days in a row prior to an event; however, consuming that much beet juice can cause digestive issues. I recently began working with a company here in Austin called Neogenis Sport that has developed a concentrated organic beet shot called BeetElite NeoShot.

BeetElite is crystallized beet root that you simply mix with 4–6 ounces of water 30 minutes before exercise. One ten-gram packet delivers the same nitric oxide potential as one liter of beet juice (or six whole beets). Utilizing Neogenis Sport’s patented technology, BeetElite’s dietary nitrate and nitrite convert to nitric oxide three times faster than beet juice, which results in sustained nitric oxide levels for up to six hours.

13805 Research Blvd Suite 150 Austin, TX 78750 512-257-2500 www.medinmotion.com

Fuel Nutritionist

A Few of My Favorite Nutrition Things

Blogs, books, and websites that help with health

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

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hen I find something new or something I love, I am eager to share. So, naturally, I jumped on the chance to let you all know my favorites things related to nutrition right now.

During the week, I like food to be prepared in 30

Recipe Blogs and Web Resources

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minutes or less and will use any shortcut I can find. To that end, I have provided you with some blogs I stalk for fast, yummy weeknight meals. However, sometimes on the weekend, I am in a Martha Stewart mood and want to stay in the kitchen a little bit longer, so I have included a few blogs that have more extensive recipes.

Chick in the Kitchen: Visit this site for quick and budget-friendly recipes. As a bonus, it also provides weekly menu plans for those who like the planning done for them.

Love and Lemons: This blog is Austin based! It features delicious plant-based recipes, which are great for those following a vegetarian diet or wanting to try meatfree meals. While there are some longer recipes on this website, there are plenty of quick ones as well. The food photography is beautiful, and you can search recipes by diet type, such as dairy or gluten free, vegan, or vegetarian.

Two Peas & Their Pod: Search here for family-friendly and healthy recipes. Try their quinoa-based salads and smashed chickpea and avocado sandwich.

Smitten Kitchen: The first time I came

across this blog, I spent more time than I care to admit ogling the amazing recipes and photography. It’s a great spot to find dinner party recipes, but there is a section for fast recipes, too. Since I love all fruitbased desserts, I have been looking for the perfect excuse to bake “Mom’s Apple Cake.”

Sprouted Kitchen: The whole-food recipes on this website are worth making.

One of my favorite lunch recipes is the “Veggie Le Crunch” salad. If I am pressed for time, I will use a premade avocado dressing instead of the delicious homemade dressing included.

My Pinterest Page: You can always follow my Pinterest recipe page, where I try to add new recipes weekly (pinterest.com/alwilfong).

Favorite Nutrition Books Relationship with Food: I have mentioned these books in this column before but they are always worth mentioning again. For those interested in improving their relationship with food and getting off the diet roller coaster, I recommend starting with Intuitive Eating by Evelyn Tribole and Elyse Resch, as well as Eat What You Love and Love What You Eat

by Michelle May. Sports Nutrition Books: Advanced Sports Nutrition (second edition) by Dan Benardot addresses a wide variety of sports nutrition topics, starting with the basics of energy requirements to managing common GI problems associated with energy gels and drinks.

registered dietitian specializing in sports nutrition and has published several sportsnutrition-related books. Check out her blog, part of her website Nancyclarkrd.com, where she tackles topics such as glutenfree carbohydrate loading and dispels myths such as muscle turning into fat.

Cancer: Caring4cancer.com and AICR.org are wonderful sources for people fighting cancer and those supporting them.

The websites have nutrition recommendations as well as yummy recipes.

Disordered Eating: A launching-off point for blogs and websites focusing on eating disorders is NationalEatingDisorders.org. These sites are a wealth of resources, with everything from information on learning more about eating disorders to treatment options.

Websites for Nutrition Info The Internet is full of nutrition information, and sorting the good from the bad is hard to decipher sometimes. Clients, family, and friends will often ask me where they can find trustworthy nutrition information online. The following list includes some of those recommendations.

Supplements: If you want to check out information on the supplements you are taking, then look at Medlineplus.gov.

Here you will find fact sheets detailing the evidence-based science behind the supplements, as well as common side effects associated with them.

Sports Nutrition: Nancy Clark is a

“Best place to cure what ails you”

MOSQUITO!

Nutrition information is constantly changing, and keeping up with the latest information can sometimes be overwhelming. I hope these websites and blogs provide you the foundation on which to build your healthy lifestyle. AFM

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Photography by Stacy Berg

Encouraging Your Kids to be Stronger Swimmers Parents can use play to teach technique

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By Elli Overton

e are well into summer and your kids are probably spending every spare minute in the water. Maybe you ponder taking them to swim lessons or joining a swim team to turn their paddling into “swimming” but your kids already have so many activities squeezed into their week that you just can’t find the time. Don’t despair! Here are five ways to encourage your kids to be stronger swimmers while you play at the pool.

Get Horizontal Efficient swimmers move horizontally through the water. Most kids learn to swim vertically first, more like a running man in the pool than a swimmer. Even the majority of adults swim with their heads too high, leaving their body at an angle that makes it hard to drag through the water. Kids ages 4 or older are developmentally ready to learn to swim parallel to the surface.

Face In! You can’t achieve a horizontal position without your face submerged. Kids need to feel comfortable in this position, but many find it terrifying. If your child is a submariner or a mermaid (one who loves to swim beneath the surface), please skip ahead.

However, if your children dislike getting their face wet (you know, the kids who can be in the water for an hour and the top of their hair is still dry), the first step is building their confidence in submerging their face. Be supportive and gradual with this process; stay in shallow water, where they feel safe. Get some goggles so they can see underwater. Start out just wetting their face. Then, make a game of looking under the water, holding

toys under for them to look at or fetch, or have them count how many fingers you’re showing underwater. Have them hold on to the side of the pool and bob up and down, gradually getting wetter. It can help to have your children hold their breath out of the water; then, you can suggest they put their mouth under the surface and hold their breath. Once they can confidently hold their breath with their face in the water, you can move on to blowing bubbles.

Breathe and Bubble To swim well, kids need to breathe out when their face is in the water. When you turn your head in freestyle, you need to use that time to breathe in. Even kids who like to play under the water may not realize they should breathe out under there when it comes to real swimming. Demonstrate this with your kids as they bob up and down, breathing out when they are under and taking one breath in when they come up.

Swimming Feet Lots of kids have “running legs and feet” in the water. Unfortunately, this doesn’t get you far! Developing “swimming feet” is a key step to make the transition to real swimming. “Swimming feet” means holding the foot in a relaxed toe point and kicking with the legs straight out behind so that the feet are break the surface, making bubbles or splashes. Kids love holding on to the side of the pool and seeing how much splash they can make; guide them so that they keep their legs almost straight (there should not be a significant knee

bend as they kick upwards) and do small, fast kicks, where their feet don’t come too far apart. Your kids can also practice with a kick board or a noodle, kicking to the other side of the pool while they keep their arms straight out and holding the board or noodle to the front. Have races with them to make it fun!

“Big Arms” and Breathing to the Side The two trickiest parts to swimming properly are changing the underwater paddling stroke to a full stroke (where the arms come out of the water) and getting kids to breathe by turning their heads to the side. It helps to demonstrate this on land and have the kids practice it standing beside the pool.

Their arms should look like they are wind milling, pulling the water from in front of their heads all the way to beside their legs, then letting their arms come out and around. The breath is taken to the side when the hand on the breathing side is down by their leg.

Their heads, as they turn, should be resting on their outstretched arm like a pillow. It helps for them to pick one side on which to breathe and one side to bubble. Let your kids practice one full arm pull at a time by holding on to the bottom of a kickboard as they do it, one arm pull followed be the other, or you can cut a foot-long piece of noodle and have them hold on to that.

Whatever you do, remember to keep it fun and encouraging! afm

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Start’em Young Ergonomically designed baby carriers make it easy and fun to carry your infant and toddler with you wherever you hike.

Walk to your favorite park. Bring a friend.

Stop often and let your little one explore.

Make your hike a routine your kids will look forward to.

Let the Kids Lead Hike at your children’s pace and distance.

Whatever they take interest in, stop and explore that bug, leaf, or rock, too. Tell them about the animals, rocks, trees, and flowers; getting to the destination is less important than making sure your kids have so much fun they will want to go again and again.

Count Down to the Adventure Psych the kids up with pictures, videos, and highlights of the places they will go and the things they’ll do. Use books, magazines, maps, and the Internet, especially park websites and videos showing the spectacular wildlife and locations they will see.

Bring Water and Food Kids Love Hand out snacks and water as needed on the trail. Stop often for rests so kids can keep their energy up.

Pack Fun Items

The Family Takes a Hike

Author Jeff Alt gives tips for getting out on the trail

T

By Leah Fisher Nyfeler

he kids are home, there’s lots of energy, and Mom and Dad need some exercise. A great activity for the whole family is hiking. Austin has miles of family-friendly trails and no equipment is needed besides some decent shoes, comfortable clothes, and a portable water bottle. Here’s how you get started, according to Jeff Alt, a hiking expert and author of the book Get Your Kids Hiking! How to Start Them Young and Keep it Fun.

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Let young children fill their adventure pack with a bug catcher, magnifying glass, binoculars, a camera, a map and compass, whistle, or flashlight. Encourage your little adventurers to take ownership and select a few items of their own, even if they’re not hiking related.

Play Games and Bring a Friend Play I Spy using the surroundings as you walk. Create your own scavenger hunt in search of animals, plants, and views; make up rhymes and sing songs as you hike. Bring along a plant and animal identification guide for older children. Let your social butterfly bring a friend; intrigue your computer-savvy children with high-tech hiking gadgets such as GPS, headlamps, flashlights, and pedometers. Use your GPS to take your kids on a geocaching adventure.

Take Advantage of Park Activities and Guided Nature Experiences Utilizing the amazing services and resources offered by America’s parks, trails, and recreational systems and associations can help ensure that your family’s experience is enjoyable, memorable, and perhaps even life-changing.

Alt is an avid hiker who has traversed the 2,160-mile Appalachian Trail and also the 218-mile John Muir Trail with his wife Beth; in fact, the two emerged from the church doors on their wedding day wearing backpacks. The Alts have also trekked across a 50-mile path of Ireland with their young daughter, and he took his son on his first hike at 8 weeks old.

Alt is a member of the Outdoor Writers Association of America (OWAA), and his hiking advice has been featured in numerous publications and media, including Scholastic Parent & Child, The Boston Globe, National Geographic Adventure, DiscoveryChannel.com, ESPN, Hallmark Channel, and National Public Radio. Alt also works as a speech language pathologist, and he and his family live—and hike—in Cincinnati, Ohio. afm

Top: A Shenandoah National Park Ranger talks to the children. Photo by John Mitchell.

Bottom left: Jeff and Beth Alt on their wedding day, hiking out of the church with their backpacks.

Bottom right: Beth, Jeff, and 21-month-old Madison Alt on the Burren Way in Ireland.

Jeff, William, and Madison Alt backpacking in the Shenandoah National Park, VA. J u ly 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 3 7

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Forest rangers lower the injured climber down the mountain.

Photos courtesy of the New York State Department of Environmental Conservation (DEC), photographer Jason Scott.

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Wilderness Rescue Staying fit is vital to saving lives

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By Bill Hanson

fit, healthy climber stands on an icy mountainside, preparing to tie into a rope for a last push toward the summit. A moment later, he is sliding down the mountain, out of control, picking up speed, and hitting rocks, trees, and chunks of ice as he cartwheels down the slope. He finally stops 200 feet below when his body hits a log that is frozen into the ice. He has a fractured skull, a broken neck, broken ribs, and lacerations on his face. The injured man needs a neurosurgeon, an orthopedic surgeon, and a hospital, but he is on the side of a 4,600-foot mountain. It is getting dark, and it is cold—very, very cold.

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This was the situation last December on Nippletop Mountain in the Adirondack Mountains of New York. The only person who could provide care for the victim during the next 11.5 hours would be a climbing partner who rappelled down to him right after the accident. Two other climbers then ran the equivalent of a winter duathlon by summiting the mountain (hoping to get a cell phone signal to call for help, which they did not) and then hiking another eight miles down the mountain through wintry conditions in the dark to a phone. All of this activity followed an already physically demanding day of scaling the mountain.

Backcountry emergencies need a response from well-trained, physically fit, outdoor specialists in order to avoid becoming backcountry disasters.

Although a victim might need the services of paramedics and, ultimately, nurses and doctors in the hospital, these people are typically not going to make it to the injured person on a mountainside, in a desert canyon, or out on the high seas.

Even when they do, a paramedic without his ambulance or a doctor without her hospital can provide little more than basic first aid in the backcountry. What injured victims in the backcountry need is a person who is familiar enough with the environment in order to find them, skilled enough on the terrain to gain access to them, strong enough to carry them, and educated enough about medicine to do all of this without causing further injury. That is where wilderness medicine comes in.

Wilderness medicine is a sub-specialty of pre-hospital emergency care, which is normally the domain of EMTs and paramedics. Proper training can prepare ordinary people to manage emergencies like professionals in places where resources are limited and the challenge of the environment is fierce. Organizations such as Wilderness Medical Associates* and Wilderness Medical Institute provide first-aid training with a larger skills set and with a greater focus on anatomy and physiology than one would get in any standard first aid class. The greater depth of knowledge of anatomy and physiology gives rescuers the ability to make critical decisions as situations evolve, instead of just following a training algorithm. The greater skills set includes things such as removing impaled objects, reducing dislocated shoulders, and administering medications. It also includes how to improvise equipment for treating the 40 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

patient and how to carry someone out of the backcountry. Some of these skills would normally be left for doctors to perform in a hospital, but the ability to perform them in the field can have a tremendous advantage to the victims of accidents during the crucial hours before the hospital.

People who take The author, above and to the left, in shorts, demonstrates wilderness medical the litter-carrying system mentioned in the article. courses include outdoor professionals such as mountain guides, raft guides, park rangers, and military special forces, as well as scout troop leaders and weekend outdoor enthusiasts. These are the people who are going to be there, in the field, where the accident happens. They are physically fit and skilled in the environment. They are able to reach the side of an injured climber on a cliff face, run sugar to a struggling diabetic, or bring an inhaler to an asthmatic who is miles down a trail. If you are lying in the snow, broken and bleeding after a bad fall while skiing, you may want to see a doctor, a paramedic, or even your mother. If you look up and see the weather-wizened face of a ski-patroller and notice a WFR (Wilderness First Responder) pin on the collar of his or her jacket, be assured that you are in good hands.

These are the kinds of faces who greet the night, during which temperatures had the aforementioned injured climber at dropped to the single digits. There is also 3:30 the next morning. It is a group of a physician’s assistant with this group who backcountry rangers from the New York is part of a backcountry rescue team and State Department of Environmental will be the highest level care provider to Conservation, who are trained as EMTs treat the man for the next 14 hours. and have specialized wilderness training, The remainder of the rescue is a making them WEMTs. Even this team of dangerous, grueling slog that includes experienced rangers would be unable to the use of ropes to lower the victim do anything for the patient if his friend down the steep mountainside and the had not kept him alive and warm through use of axes and chain saws to produce a

suitable route through the forest. Once at the bottom, they are able to employ the first labor-saving technology in the form of pack frames designed specifically for New York ranger teams to help carry litters over rough terrain. By the time they reach the road, the team has increased in number to over 30 members.

In the backcountry, the primary qualification to help save someone’s life is

having a level of fitness that allows you to go the miles and to carry the gear. Some of these rescuers have been on the go continuously for over 24 hours. At least one rescuer had already spent the day skiing before he got the call and hiked through the night to reach the victim.

Once they reach a road, the climber is transported to the hospital by ambulance where doctors, nurses, and family members

are able to play their role in his recovery.

Meanwhile, the people who helped rescue him from the mountain are undoubtedly back out hiking on the trails, skiing on the slopes, and climbing on the cliffs. They are staying in shape and sharpening their skills, because that is what they do.

Whether they know it or not, they are already training for their next wilderness rescue. AFM

*WMA teaches several courses a year in Austin through the University of Texas Outdoor Program. Courses range in length from two to eight days. More information can be found at wildmed.com.

To read about the actual rescue on Nippletop Mountain in more detail, visit one of the climbers’ account, posted on the Adirondack High Peaks Forums, at adkhighpeaks.com/forums/showthread.php?t=19857

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Can You Cheat the Clock?

Author Margaret Pressler argues science can help fight aging by J. Jody Kelly

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heat the Clock by Margaret Webb Pressler (Alpha Books, 2012) ought to fly off the bookstore shelves, but it might not. It’s too sensible, too reasonable. It won’t sell well among those desperately looking for a silver bullet to overcome the difficulties of aging successfully, losing weight, getting fit, reducing stress, and so on.

This book does not promise the instant gratification of looking 20 years younger in ten days by using ABC Miracle Product or joining XYZ Miracle Exercise Program.

Pressler takes the long view and advocates taking baby steps that add up handsomely over several years of almost effortless change. Her full title, How New Science Can Help You Look and Feel Younger: Cheat the Clock, will intrigue readers interested in understanding why some well-publicized age-proofing efforts work while others don’t. Well grounded in the latest scientific studies on aging, the book is a reliable guide for those willing to learn how to do their part in staying youthful and active later in life.

As a journalist for The Washington Post, Pressler read widely in the field of aging research and interviewed scientists conducting the latest studies. Her approach that summarizes the technical details in small, easy-to-read chunks nicely mirrors her thesis on aging: Make small, modest changes over time. She also argues persuasively that it’s never too late to start. Even the bed-ridden in nursing homes can improve to the point of “spending less time in bed, showing more alertness, having a better outlook.”

Chapters include good information on nutrition; exercise; brain science; stress, sleep, and sex; and happiness and wellbeing. Pressler bookends these topics with an opening that summarizes the new science on aging and a closing that presents an action plan for looking and feeling younger than your years. If you have followed press reports on the science of aging, you might not find a great deal of new material in Cheat the Clock. For example: The news that shortened telomeres make you old came out almost 40 years ago. However, Pressler presents the science of aging in a thoroughly palatable way, even for readers with little scientific background.

Cheat the Clock, however, is no dull compilation of scientific papers. Pressler uses her husband, Jim, as an example of successful aging. At 64, he looks and apparently feels as young as his wife, who is 17 years his junior. As a successful lawyer with a young family, he may be well motivated to stay as young as possible but, according to the author, he has always sought simple, easy ways to live a healthy, active life. He’s a living example of the good effects of cumulative exercise; a few minutes several times a day works for him and can work for everyone who keeps it up.

Using a well-reasoned, moderate, friendly, but ultimately per-

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suasive writing style, Pressler deftly strips away every excuse for not taking control over your own aging process. For example: After a shout-out to Darren Hardy’s The Compound Effect, which extols the cumulative approach, Pressler noted, “The only problem with [Hardy’s] advice is that people have a hard time starting small because small steps often don’t show measurable results right away. But that’s not the way to think of it. Rather than focus on the results of your exercise, think of it as maintenance work. Taking small steps toward healthy aging is like putting oil in your car or keeping your kitchen tidy. Aging needs the same attention: if you don’t keep it up, the result isn’t pretty.”

Pressler sprinkles the book with sound, practical “Clock-

Cheater Tips,” such as this one: “If you want to start eating less but have a hard time dieting, give yourself a longer time frame. Set a goal of reducing one part of your diet every couple of weeks by just a little bit, and give yourself a chance to get used to it. When you do, pick something else. After a year, you’ll have made a noticeable dent in what you eat, and it won’t feel like a diet. The next year, you can either keep going, or depending on how much you’ve reduced your calories, watch the weight slowly come off.”

Obviously, there’s no real “cheating” in this book or in real life. However, you can fool the mirror and other people into thinking you are younger than your chronological age. You’re never too old or too young to do the maintenance work that leads to successful aging. afm

*By appointment only. Call for scheduling & restrictions.

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The Pulse

Heartbeat of Austin's Fitness Scene

What's Your Rollergirl NAME? With cool monikers like Misty Meaner, Reyna Terror, Sookie Smackhouse, and Varuca Assault, who DOESN’T want a rollergirl alter ego? Read the QRC with your smartphone in order to determine your rollergirl name. Here at AFM, we have Alison Plunderland, Sin der Swella, Elenore Brusavelt, and Slay Lavie—and one of these was an ACTUAL derby rec league benchwarmer!

le Tour de Franzia What you need:

One box white wine One box red wine Plastic specimen cups for serving

Rules:

Mention of urine tests: Those with white wine take a drink

Reference to blood doping: Watchers with red wine take a drink

Texas flag, cowboy hat, and/or sign alluding to Lone Star State in crowd shot: Stand and sing first line of “Texas, Our Texas”

TF

RUE or ALSE

It’s a wacky world of health and fitness out there. Which of these are fantasy and which reality?

1. Millennials eat out less than baby boomers did at their age.

2. Aqua cycling involves indoor bikes, submerged in a pool, with Jellies for your feet; workouts burn 800 calories an hour.

3. North vs. South tug-o-war across Lady Bird Lake—to win, 140 people from one side must be pulled into the lake.

4. Groups are advocating for medical marijuana for pets.

5. If the bees died out, mankind would cease to exist in four years.

To check your answers, visit austinfitmagazine.com

Book Bit

From The Extra Mile: One Woman’s Personal Journey to Ultrarunning Greatness by Pam Reed

“Come to think of it, a woman winning at Badwater was probably a very good thing for that race. It got the race a lot more attention than it had had before.

Chris Kostman said that the third year I ran, after two wins, the field was the deepest they’d ever had.

I’ll bet some of those runners underestimated the difficulty of the race. They probably thought, ‘Man, if a girl can win it, it can’t be that tough.'"

Graphic or commentary containing USADA, UCI, USPS Team, EPO, or WTC: Last one to put a finger on nose has to pay penalty of $5 and sit out until next commercial break Any instance where Lance Armstrong is not mentioned (but should be): Everyone drinks

Playlist for America America's Suitehearts — Fall Out Boy Born In The U.S.A. —Bruce Springsteen American Baby — Dave Matthews Band America's Son — Air Review Courtesy Of The Red, White, and Blue — Toby Keith

American Girls — Counting Crows American Honey — Lady Antabellum American Idiot — Greenday American Pie — Don McLean I'm Proud to be an American — Pat Boone http://ow.ly/m7GOA

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Beauty, Brawn, and Boatloads O’ Fun A close look at the sports of roller derby and beach volleyball

In this issue, AFM is celebrating the fun side of sports— those fitness aficionados who are a bit out of the mainstream and athletics that are perhaps unknown or misunderstood. We’re playing with some concepts here in our dual cover story on roller derby and beach volleyball, examining the kitschy image of roller derby to expose the athleticism, business acumen, and sense of sisterhood that makes rollergirls just freakin’ awesome. And we’ve stood the idea of the beach babe in a bikini frolicking in the sand on its head with a portrait of Austinite and pro player Tim Wooliver and his Texas Volleyball Tour. We’ll leave it to you, reader, to see which of these uniquely American fitness activities strikes your fancy, but we guarantee you’ll have some previously established notions about these sports—and their athletes—rocked. ph o t o graphy by B rian F it z simm o ns J u ly 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 4 9

Women on the Fast Track

The heart of Texas still beats strong for Roller Derby

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by C o u rtenay V erret

hen you think about the sport of roller derby, you might conjure up images of short skirts, fishnet tights, and female catfights on roller skates. But ask anyone who has recently attended a bout—or, better yet, ask a rollergirl herself— and you’ll quickly learn that the sport has come a long way since its grassroots renaissance.

Although the campy style and drama on the track are still signatures of the sport’s identity, today’s roller derby has evolved into so much more: It’s about athleticism; it’s about agility and strategy; and, most importantly—it’s about sisterhood.

The roots of roller derby stretch as far back as the 1930s, but today’s incarnation of the sport began in 2000, right here in Austin.

A character by the name of Dan Policarpo—known around town as “Devil Dan”—began posting flyers in local bars and pitching a big idea to anyone who would listen. He had a vision for an outrageous roller derby spectacle that, in addition to featuring girls on roller skates, would include unicycle-riding bears and circus clowns. Policarpo managed to successfully recruit a group of women eager to partake in

a roller derby revival but, after a series of shady activities that included the loss of proceeds from a flopped fundraiser, Policarpo abruptly left town. Undeterred by the setback, these women quickly reorganized and made Policarpo’s idea their own, eventually creating Bad Girl, Good Woman (BGGW) productions in 2001.

“Within the first week [after Devil Dan’s departure], we had decided to do this anyway,” said April “La Muerta” Ritzenthaler, one of the four original “She-E-Os” of BGGW. “I like to say that he put wood to the fire, but we made it light.”

Although the league’s ultimate goal was to purchase a banked track such as those used in the early days of derby, finances were slim, and they found that taped boundary lines on a flat track (based on the dimensions of a banked track) were a worthy substitute for the interim.

Over the course of the next year, the women poured their blood, sweat, and tears into their vision, finding trainers, holding multiple fundraisers, and investing a significant amount of their own time and dollars into the league. The She-E-Os had settled on a business model of sports entertainment: Rollergirls were grouped into four teams that went head to head against each other, two at a time, in a raucous brawl on wheels. Game play was set according to the rules of old school roller derby with a few contemporary additions, such J u ly 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 5 1

as the “penalty wheel.” Pillow fights, tugof-war, and a trip down “spank alley” were among the many punishments that could be doled out by the “Penalty Mistress” for breaking the rules.

Adding to the sports entertainment value were the costumes (from Catholic schoolgirl uniforms to rockabilly fashion), tattoos and piercings, and clever stage names, such as “Iron Maiden” and “Bettie Rage.” The idea of skating under an alter ego, said Ritzenthaler, was brought up “during our original first month or so of meetings. [We said], 'We can have stage names so we are bigger than life and can act out in ways that our “normal” personalities won't allow us to.'”

Skating under stage names, she added, had the side effect of empowering the women to be more confident in their daily lives: “When you practice being that bigger-thanlife personality, you become bigger yourself; you can become all you want to be.”

Curious spectators flocked to the first bout in June 2002, drawn in by the spectacle of it all. Over the next several months, there was little doubt in anyone’s mind that these women were on to something big; however, financial struggles, safety concerns, and disagreements about group leadership began to overshadow the league’s initial promise. By April 2003, divisions among the women had fractured the group dynamic. After a confrontation at a council bonfire, a contentious and bitter skater walkout ensued. From the ashes rose two separate and independently run leagues: Texas Rollergirls (TXRG), comprising the skaters who had walked out, and Texas Roller Derby—Lonestar Rollergirls (TXRD), formerly BGGW Productions.

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Forging New Identities

A

lthough the league’s split was a pivotal moment in roller derby history (readers can view the documentary “Hell on Wheels” for a full account), the women did not dwell on the drama for long—there was too much work to be done.

“We didn’t have any other choice,” said Christina “Voodoo Doll” Pocaressi of TXRG. “There wasn’t any time to hang on. The challenge was to define our sport and who we did—and didn’t—want to be.”

Ritzenthaler, who had taken a hiatus from derby before the split (only to return to TXRD in 2004), agreed: “When the girls left, there was certainly high emotion. Our focus was, ‘Let’s run this like a regular business; let’s get stuff done and stop focusing any energy in the past and on negativity.’ Once the dust settled, it was, ‘Let’s move forward with this thing.’”

Not having any other existing derby leagues to learn from both challenged and freed the groups to forge their own identities. “It was kind of like chaos in the beginning; now it’s more like controlled chaos,” joked Pocaressi.

TXRD began to rebuild their program, eventually raising enough funds to purchase a banked track, fulfilling the original vision they had held for the league. “The girls found a track… it got shipped over here in six million pieces with no instructions,” Ritzenthaler laughed. “They figured out how to put it up; then, by July, it was

at the Travis County Expo Center [for our first bout].”

Meanwhile, as TXRG’s vision began to take shape, the skaters began to rally around the idea that a banked track of their own might not be necessary after all. Aimee “Sinnerfold” Blase explained: “As they were putting on bouts on the flat track in order to make money, they sort of had this realization that, ‘Hey, we’re playing a really fun game on a flat track; what if we didn’t spend that money?’”

Without the added expense and overhead of a banked track, roller derby was a much more accessible sport, able to be played anywhere there was a smooth, flat surface—a fact that would become incredibly significant down the road.

Austinites now had two different and equally exciting types of roller derby to experience but, more importantly, women around the country—and the world—now had a model off which to build their own leagues.

And build they did.

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Roller Derby Revolution

s media coverage of the Texas roller derby renaissance began to grow, so did the global explosion of the sport. The flair and drama were certainly

part of the attraction; however, derby also seemed to fill a much-desired niche—women were thirsty for another rough-and-tumble sport to call their own. “There are not that many opportunities for full-contact sports for women,” said Pocaressi. “Roller derby is the perfect combo of speed and hard-hitting action. It’s the perfect extreme sport.”

Wannabe rollergirls began contacting the women in Austin for advice on how to get started. Although buying and maintaining a banked track was often cost prohibitive for fledgling leagues, the affordability and accessibility of flat track derby ushered in handful after handful of new teams across the globe. TXRG soon became positioned as the flat track derby model to follow and began to counsel start-up leagues on business structure and rules of play. Their influence ultimately led them to be one of the driving forces behind the creation of the Women’s Flat Track Derby Association (WFTDA), the international governing body of the sport. As of June 2013, there were 176 full-member WFTDA leagues and 119 WFTDA apprentice leagues (as well as over 1,000 non-WFTDA-affiliated leagues registered with derbyroster.com).

Although WFTDA has taken the lead in

assisting new leagues in getting started, TXRG continues to have a major influence on the growth of the sport. “Texas Rollergirls has always been a key convener in building the collective that became the Women's Flat Track Derby Association,” said TXRG member and WFTDA Executive Director Juliana “Bloody Mary” Gonzales. “From the WFTDA perspective, Texas Rollergirls is a founding member and absolutely still an influential and active member.”

Chantal “Killer Crouton” Rice of TXRG concurred: “We still have a lot of start-up leagues contact us, people wanting to start rec leagues; we have a ton of boot camps every year whether it’s put on by the league or [individual] skaters. I think it’s important to promote [derby] in a variety of ways.”

Although the high costs of acquiring a venue have impeded banked track leagues from easily facilitating interleague play, the opposite is true for flat track roller derby.

The first WFTDA championship was held in 2006; in 2011, the first Roller Derby World Cup (a non-WFTDA-sponsored event) was contested. Nadia “Smarty Pants” Kean, formerly of TXRD and current TXRG skater, played in the World Cup as a member of Team USA. “The other countries have a

There is no one type of athlete; there is no one type of rollergirl.

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very competitive roster,” she said, while admitting that the field was still “very much Team USA dominated. The roster is ridiculous (in a good way) for who’s on this team.”

As further evidence of the proliferation of derby, there has been much chatter and debate over a recent bid (unaffiliated with WFTDA) to have roller sports, which would have opened the door for the inclusion of roller derby, short-listed for the 2020 Olympic Games. The bid was denied by the International Olympic Committee (IOC) this past May; when asked whether WFTDA would consider pushing for eventual inclusion in the Olympic Games, Gonzales explained that the organization was committed to continue nurturing the sport’s growth—but in a sustainable way. “Inclusion in the Olympic Games is a very big financial and political investment, even after the politics of recognition by the IOC are handled,” she elaborated. “[WFTDA’s] specific focus right now is on building programs and services to foster the sport for the long term, worldwide.”

Raising the Bar of Athleticism

M

ost rollergirls agree that in the early days of derby, the skaters’ athletic abilities were across the board.

These days, however, it doesn’t take a fitness expert to recognize that this is no longer

I don’t know of any other sports in which uniforms are so closely examined.

Maybe beach volleyball players—people focus on what they have on.

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the case. Many rollergirls have come to the sport as seasoned athletes, whereas others have had no choice but to become an athlete so they can compete at the same level as everyone else. “[TXRG] practices as a league for two hours, twice a week,” said Blase. “Most teams have one to two 2-hour practices in addition to that.

Some skaters are just attending skating practice up to 15 hours a week, and then they’re going to the gym and doing cross training. It’s a serious commitment.”

Cross-training in roller derby is vital for overall conditioning and preventing injury.

On non-skating days, the women supplement their training with running, strength training, yoga, and other athletic pursuits.

“We've talked about how important it is to not JUST skate as a workout since the [banked] track changes our bodies so much,” said Hayly “Dusty Doublewide” LeMond of TXRD. “We do more preventative measures in our workouts than we used to; we take healing time and even things as simple as stretching more seriously.”

Kerri “Rocky Casbah” St. Aubin, TXRD’s leading scorer, grew up playing soccer, softball, and basketball; she even took skating lessons with her sister as a child.

St. Aubin continues to play soccer and softball as part of her cross-training and asserted that her diverse athletic background

has served her tremendously as a rollergirl: “Having the mixture of different sports, working different muscles, and coordination helped [make a difference].”

Although staying competitive in roller derby necessitates a high degree of athletic prowess, women of any body type can be successful at it—a fact that is unique to the sport and embraced by the women who play it. “[A lot of women say], ‘I could never play roller derby; I’m too short; I’m too heavy,’” said Pocaressi. “Flat track roller derby really embraces all shapes and sizes, and you can play well no matter what you look like or what size you are.”

“That's the great thing about roller derby, that it takes all kinds,” agreed LeMond.

“There is no one type of athlete; there is no one type of roller girl.”

As the athletic demands of the sport have evolved over the years, the uniforms (particularly those among flat track leagues) have followed suit, toning down some of the sex appeal in favor of practicality. “It just naturally happened,” said Blase. “[For example], we had these polyester plaid skirts we were playing in, and those skirts just had to go because they were sort of impeding our game.”

Although one might wonder whether increased athleticism precludes roller derby’s original draw of sex appeal (and whether that should even matter), Kean asserted that

there is still room for both. She admitted her frustration, however, with the focus on what players are wearing. “I’d have to say that athleticism is incredibly sexy...I don’t think you could have one without the other. I don’t know of any other sports in which uniforms are so closely examined. Maybe beach volleyball players—people focus on what they have on.”

T

Building a Sisterhood

he roller derby renaissance has brought about many positive contributions to women’s sports, but perhaps none so significant as the bond of sisterhood. From business owners to probation officers to stay-at-home moms, few sports bring together such a diverse group of women. Fewer still empower their players to take complete ownership of their leagues, from developing business plans to managing finances to breaking down the track after a bout. “You’ve got this group of women that is seriously the most diverse thing,” said St. Aubin. “There’s a good handful of girls that have become very good friends of mine that [ordinarily] wouldn’t have been in my circle of friends. At the end of the day, we do own this company; we want to be successful so we can continue to do this.”

Ritzenthaler noted that she has seen nothing short of amazing transformations among

the women who play: “What I see happen is…you have hopes and dreams, and sometimes you don’t have that personal power [to attain them], but being in this group gives you the personal power and enables you to have those dreams.”

“The truth is, we're not stronger than any other group of women,” said LeMond.

“Derby doesn't set an example of strength and beauty in women; it holds up a mirror.

When women come to a game and they are inspired by it, it's because they see a part of them on the track. We might be hip-checking someone to the floor, they might be raising three kids; we might be pillow fighting for 2,000 fans, they might be completing a project for a Fortune 500 company. Derby brings out the strength women already have in them; it gives women a new medium in which to express that strength.”

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Rolling Forward

as well as women who hope to eventually try out for one of the competitive teams.

Young girls are also flocking to roller derby each year, filling TXRG’s junior league, the Austin Derby Brats, to capacity. Not to be outdone, the Ann Richards School for Young Women Leaders has its own derby program, founded by a TXRD member.

Even the men have finally decided to get in on the action: The all-male league Austin Anarchy was formed in January 2013 and is currently recruiting members.

Whether it’s the entertainment, the athleticism, or the bond of sisterhood, the draw of roller derby has proven to be a powerful and unstoppable force among women. Perhaps this is because, ultimately, the sport gives them a space to be themselves—alter ego and all. “[Roller derby] allows women with responsibilities to have fun again,” summarized Ritzenthaler. “It allows us to be ourselves in a different way.” afm

he future of roller derby—particularly in Austin—looks bright indeed.

Try-outs for both TXRG and TXRD are highly attended (and highly competitive) each year. Additional flat track teams have recently popped up in the Austin area, such as Bat City Rebellion and the Rockin’ City Rollergirls. Membership in TXRG’s recreational league continues to grow, attracting women who simply want to play derby for fun

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The Texas Volleyball Tour Discovering Tim Wooliver’s Ace in the Hole

by L o ri B u r k hardt P h o t o graphy by B rian F it z simm o ns M a k e u p by L a u ren L u msden , R ae C o smetics

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H

ot sun, warm breeze, and soft, powdered sand make for one relaxing day at the beach—unless you’re training with the ninthranked player on the National Volleyball League Professional Tour, Tim Wooliver.

Founder of the Texas Volleyball Tour, trainer, and head coach, Wooliver emits an air of enthusiasm when speaking about volleyball-related endeavors. A perpetual habit of Wooliver’s daily life is sharing his love of the game with other volleyball enthusiasts and sideline onlookers who, after spending any amount of time with the gregarious athlete, are likely to soon be persuaded to try a new sport. “Every time you go out and play beach volleyball, you learn something new, work on your craft, and keep getting better,” Wooliver said.

At the age of 19, Wooliver, who was accustomed to throwing fastballs and curveballs from atop the mound, was in search of a change: “During that time in my life, I didn’t work very hard and took things for granted.” As a pitcher, Wooliver was comfortable being in control of the game and keen on being largely responsible for its outcome. He saw a similarity in two-man beach volleyball

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and, drawn by the allure of the sand court, quickly developed a passion for the sport.

(Wooliver, however, never had any interest in indoor volleyball. He found six players on the court “too crowded” and the games much too “corporate” for his playing style; he preferred a two-man team in a more “chill” setting.)

Wooliver turned pro in 2000 and has been racking up an impressive accumulation of accomplishments ever since. The most significant: winning the Barefoot Wine National Volleyball Championship in back-to-back years (2009 and 2010). “The tournament was a single elimination format. Lose one match, and you’re out,” Wooliver explained. After playing four grueling matches in a row against the top volleyball players in the country, Wooliver and his volleyball partner Colin Kaslow reaped the rewards of championship. “We were tired, and cramping from battling all day,” Wooliver remembered. “We won not only money and trophies but the reward of getting to play against [Olympic Beach Volleyball gold medalists] Phil Dalhausser and Todd Rodgers. They beat us, but the matches were pretty close.” To make the national championship wins even more noteworthy, Wooliver dedicated the games to one of his biggest supporters and a ubiquitous friendly face in most tournament crowds—his mother, who recently passed away. “I was proud to honor her with those wins,” he said.

Nearing the end of his professional playing career (though

still competing in national tournaments such as the MotherLode in Aspen, Colorado), Wooliver’s continued passion for the sport resulted in his founding the Texas Volleyball Tour in 2010. His mission: Unite the Texas beach volleyball community and drive the sport to a new level in the Lone Star State. The Tour welcomes players of all skill levels, from recreational co-eds to semi-pros, pros, and a juniors division. Tournaments are played throughout the state—mostly in Austin, Dallas, and San Antonio—with the end goal

of competing in the championship. Points are accumulated according to tournament placing and are used for seeding the championship. Tour champions and point leaders gross swanky prizes, such as Beach Cruisers, Oakley gear, and some cold, hard cash, as well as intangible rewards (such as meeting new people and having an awesome volleyball experience). Wooliver is no stranger to the often spa-like amenities pro players typically experience at tournaments (decked-out players’ tents and beer gardens, to name a few), and he is adamant that these details be incorporated in the Texas Volleyball Tour. “We want to treat everyone like a pro, regardless of skill level,” Wooliver said. “Every player [in the Tour] should be treated like an elite athlete.”

The Tour, while allowing Wooliver to remain involved in the sport, does break him away from court time to focus on event planning and production. Wooliver is actively involved in the Tour, though he gives considerable credit for its success to Cassidy Murray, who heads up sponsorship and marketing responsibilities, and Jack & Adams Bicycles, which sponsors the event. “With their contacts and knowledge of event production, [the Tour] is really a skeleton of what they do,” Wooliver explained. He added, gratefully, that, “Without them, none of this would have ever happened.” In addition to gaining such helpful event-planning knowledge, Wooliver served up an ace with his recent engagement to Murray.

“Look how that worked out,” he laughed.

In a sport typically dominated by female players and a state primarily infatuated with high school football, Wooliver still forecasts a sunny outlook for the growth of his sport.

Currently, 31 colleges and universities throughout the nation offer beach volleyball as a collegiate sport, with a growing handful offering athletic scholarships. The Texas Volleyball Tour’s junior division has also seen tremendous growth, increasing from 15 players in 2012 to over 40 at present.

When Wooliver was asked the best method of converting these young men from traditional high school sports, he replied, “Let their passion grow organically—[they’ll] see how fun it is, and [then]…word of mouth.” This season, Wooliver started training about 15 boys, and he has no doubt that numbers will increase. As a coach, Wooliver aims to “inspire and teach kids how to play, get better, and enjoy the game,” and so he has done with 23-year-old local standout Courtney Trevino, who trained with Wooliver for many years and made this year’s National U26 Beach Volleyball Team.

Trevino, currently in California, has aspirations to make the 2016 USA Olympic Team and continues to train with Wooliver when she’s in town. “Not only has she developed into an outstanding volleyball player,” Wooliver asserted, “but she is a great role model for young girls.”

Fitness enthusiasts who are looking to give their running shoes a break and explore new exercise options can try out volleyball-specific training offered by the Texas Volleyball Tour. There are three different phases of training for juniors and adults: Basic Skills & Light Conditioning; Skills, Strategies, & Conditioning; and Elite Training. All players get quality “Tim time” during their session. A maximum of eight players from each class are broken into groups of four; an assistant coach works with players on physical training while Wooliver improves game skills. For those who may shy away from the idea of a jump serve or a friendly game of pepper but still want an intense workout, Wooliver offers a class called Straight Up Fitness, which focuses on stability, plyometrics, weight training, speed, and overall fitness. “All exercises are performed in the sand,” Wooliver J u ly 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 5 9

explained. “You burn so many calories [from the extra effort required]; it’s a phenomenal workout.”

At one point, the Texas Volleyball Tour had planned to host three-time Olympic gold medalist Misty May Treanor in a clinic this month in Austin; Treanor cancelled, however, saying it was “too hot” at that time of the year for her to attend.

Detailed information about the tournament, which has play in

Austin, San Antonio, and Dallas at a variety of dates, can be found online; information at texasvolleyballtour.com includes registration, training sign-up, and more upcoming events. Although Southern California may be cooler (at least temperature-wise) in July and considered the nation’s beach volleyball mecca, the Texas Volleyball Tour satisfies Texans with a local hub and some spectacular play all their own. afm

Beach Volleyball Rules

Sure, anybody on vacation can grab a ball, hit the sand, and bang some balls over a net, but there are rules to beach volleyball. Here’s a down-and-dirty list of some of the basics, as explained by Jenny Peters, player and coach since 1980.

Teams have two players (no substitutions or replacement; if one is injured, the team forfeits the match).

Points are scored on every serve over the net, regardless of which team served. A rally (hitting the ball back-and-forth between the two teams) occurs after the serve; it ends when the ball hits the ground or the referee calls an infraction. The team that wins the rally wins the point, and the team that gets to 21 points wins the set (game). If a ball hits the ground outside of the court, the last person to touch the ball is responsible and the other team gets the point.

A match is won by winning two out of three sets. If each team has won a game, the third game goes to 15 points instead of 21.

A team must win by 2 points, so scoring continues past 21 (or 15) until that happens.

Teams switch sides every 7 points to even conditions (sun, wind), so that no team has an unfair advantage. If there is a third 15-point set, sides are switched every 5 points.

Players do not get a break for rest or drinking during the side change; however, each team has one time out per set.

Play begins with the ball being served from behind the back line of the court, over the net, and into the opponent's side. The server begins play by serving (hitting) the ball from anywhere along the back line; the ball must go over the net and into the other side within bounds (if it hits the net and falls into the opponent's side, it is in play). Only one attempt at the serve is allowed.

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A team is allowed three hits on their side. One or two hits and over is also allowed, but four or more hits on a side are not. A player cannot hit the ball twice consecutively, unless it is touched during a block.

A player can cross under the net to the opposition's side to hit the ball as long as there is no contact or interference with the opposing team. But in doing so, a player cannot interfere with the other team’s ability to play the ball.

The defense can jump and block the ball to keep it from coming over the net. The blocker is allowed to reach high over the net, and is also allowed to "penetrate" the airspace on the spiker's side of the net. But the blocker cannot actually touch the ball until the spiker has hit it; if the blocker touches the ball after it is spiked, that counts as one hit, and the blocker is allowed to immediately touch it again. But then there are only two more hits allowed on his/ her side before the ball must go over the net.

Antennae, the net and the court: The sand court is a rectangle that measures 16 x 8 meters, bisected by a net. The net height is 2.43 meters (approximately 8 feet) for men and 2.24 meters (7.4 feet) for women. Two antennas extend upward on each side of the net, in line with the court lines, and as the ball goes over the net it must pass inside those antennae to be legal.

Players are not allowed to touch the net in the action of playing the ball, but incidental net touches are not a fault.

afm

Beach Volleyball Warm-ups Tim Wooliver has provided some exercises to incorporate into your workout, just in case you'd like to develop that beach volleyball body while improving your vertical leap and explosive movements.

Single-Leg Jumps

DoubleLeg Jumps

Knee-Tuck Jumps

This is one of the exercises we do at the beginning of practice to warm up. Start at the serving line and jump back and forth over the court line until you get to the net. Then, jump backwards to the serving line. Repeat on the other leg. These should be slow, controlled jumps; the purpose of the exercise is to loosen the legs up before getting into drills.

You keep going for 40 seconds on each leg.

This is the same as singleleg jumps except you use both legs.

Do two sets of 20 of these plyometric exercises, which will help your vertical leap, explosion, and quickness.

We alternate this in on plyo days, as you only want to hit plyometics hard once or twice a week; when you do them depends on your next tournament because you don't want to have tired legs going into competition.

Block Jumps This is an exercise we do to warm up and time our block; it helps with your vertical, too. Start at the end line, run to the net, block jump, backpedal, and repeat for two sets of ten repeats.

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Wild Wacky AFM Readers’

and

Sports

Austin Fit Magazine asked readers to tell us about the fun and unusual activities they utilize in order to stay fit.

Here,

in their own words, are some of the interesting ways our readers work out.

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Hula Hoop: Jackie Dobson

S

ome may say my twin Jamie (in front, in photo at right) and I share a brain, but we like to think that we double the fun. Jamie and I love to hula hoop; we think it's a fun workout, and it makes us feel like kids again. We can do it for hours standing still; if we are at each other’s house or at a family members’ house, we break out the hoops as we chat. We especially enjoy a nice glass of wine while hooping. It is our relaxing time. If we had to, we could go hours hooping.

Last fall, we decided to take it to another level by hooping it up on a 5K (3.1 miles), so we did the 5K at the Run for the Water. Our next goal is to complete a 10K (6.2 miles). While Jamie and I may look like total goofballs running and hooping at the same time, it sure made us laugh. And I know we made some runners/walkers speed up because they didn't want the twins with the hula hoops to beat them. Unfortunately, it's a

bit harder to keep the hoop up while running, so we had to do a bunch of walking. Hopefully, with some more practice, we will get running and hooping at the same time down. Jamie and I hooped the entire way through the 5K with weighted hula hoops (we have all different kinds of hoops, but our favorite is the weighted Acu Hoop, which is the colorful hoop I'm using in the photo. They weigh 5 pounds, and they break apart so we can travel with them). Truth is, we haven't grown up; we’ve just gotten older but we continue to laugh like we did as kids. AFM

Girevoy Sport: Henry V. Marshall

I

compete in Girevoy Sport (also known as Kettlebell Sport), which is a beautiful and sophisticated art. It is a highly challenging powerendurance feat that combines skill, endurance, flexibility, and mental focus. Each lifter has ten minutes to complete as many repetitions of the determined lifts as possible without setting the kettlebell(s) down. Although points are neither awarded nor deducted for style, it is mandatory that the knees and elbows are straight at the top of each lift and that the bell(s) is (are) stopped overhead in order to receive a count from the judge. Girevoy Sport

is an Eastern European, cyclic weight-lifting sport, and it is growing very fast in America. As a matter a fact, there is a big competition coming up in Austin on July 6 (Wild West Open).

I have a coach from St. Petersburg, Russia (multiple World Champion and World Class Master of Sport, Denis Vasilev) who does all of my programming. I usually train three times a week for my event (Longcycle); I often work out alone in my garage in order to focus but, sometimes, I get together with other gireviks (Russian for “kettlebell lifters”) in the Austin area at Luke's Barbell Club. I also have a team of lifters I coach, The Girya Courage Club; in Russian, girya means “kettlebell,” and kettlebell gyms are called “courage corners.” It is a Russian-dominated sport, and I have learned from the best Russian athletes, so I like to honor my schooling.

This photo shows me competing in the 2012 World Kettlebell Club Championships in Chicago with a 28-kilogram (62-pound) bell. I came in second place in 28-kilogram Biathlon (Jerk and Snatch) behind a very strong former professional rower from Moldova. AFM

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Ping-Pong: Bob Sherrif

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eth Green once wrote: "All of my activities are so pedestrian. The extreme sport I play is Ping-Pong.

And we play it hard. If any of you suckers want to step up to the table, be ready."

It's that attitude my friends, coworkers, and Austinites take when we take to the streets for a ping-pong match. We’ve found that we can mix exercise and a night out into one activity at many bars downtown.

Whether it’s a quick game or a four-hour tournament, ping-pong keeps us active and allows us to stay fit with a beer in hand.

The greatest aspect of ping-pong is how “in the moment” you have to be when you play. It reminds me a lot of yoga in that all the things you're dealing with in the day are forgotten. It's fast paced and

heavily reliant on natural instincts.

Whether or not you win a match, if you are playing an equally good player, there is a lot of enjoyment in a great point. You also meet a lot of people you wouldn't otherwise meet and find an immediate common ground. Überpong is new way of looking at the second most-popular sport in the world. Our goal is to add creativity and passion behind a beloved game through selling custom paddles with artistic designs and by hosting events around Austin to promote the sport. We just had a huge event at Easy Tiger called “Mortal Pongbat” that showcased how fun a ping-pong tournament can be. afm

photo by Holly Reed, Catellus Development

Pétanque: Arsene Dupin

T

he game of pétanque is played by over 17 million people, young and old, in France alone. The game goes back as far as ancient Greece and Rome and is a sport as well as a casual game. In Austin, we opened a club in 2008 called The Heart of Texas Pétanque Club. Mayor Lee Leffingwell recently inaugurated the new pétanque courts at Paggi Square Park.

Pétanque is a great sport for kids as

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well as elders to get and stay in good shape. How? First of all, you get to throw several balls made of stainless steel, each weighing about a pound.

The game requires constant bending, standing, kneeling, and head and neck motion, as well as flexibility, rotation of the shoulders, and a sharp mind to stay up with the strategy of the game. Most of the games last at least one hour, and we do play several games, one after the other. Come and play with us to stay in shape in an unusual way. afm

Rock Climbing: Nikolette Garcia

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photo by Fusão

ntil now, I had never been a part of a sport that requires every portion of your body. Rock climbing is that sport. Along with the obvious fitness benefits, I love this sport because the girls can be just as good as the guys. We go just as hard! There aren't any limitations between the sexes. It's a fair and equal sport where the guys and girls compete side by side.

I want more women to become exposed to rock climbing and not be intimidated by the sport because, aside from the literal strength that you build, you also gain inner confidence.

My favorite spot in Texas to climb is definitely Reimers Ranch right here in Travis County; it has amazing walls and lines to climb. afm

Aerial Silks: Christine Perez

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eave it to the great city of Austin to offer so many different ways to stay fit. I've recently discovered an amazing, challenging way to exercise while having as much fun as I did when I was a kid. I started aerial silks classes a little less than a year ago and have been captivated ever since! This is an incredibly demanding art form that requires a high degree of strength, power, flexibility, courage, and grace to master. Aerial silk artists climb, wrap, twist, spin, suspend, swing, drop, contort, and spiral the body into and out of various positions on fabric curtain sheets that hang from the ceiling.

When I first started, I had absolutely no experience whatsoever. My first class at Sky Candy was “Introduction to Aerial Arts,” where you have the opportunity to sample several apparatuses. By the end of that class, I knew silks was what I wanted to learn. I signed up for my first six-week series and have been taking classes ever since. Workouts utilize your entire body,

each muscle playing its role in keeping you balanced, stable, sustained, suspended, and (most importantly) safe. I love the incessant challenge of pushing my body to the next level in order to accomplish feats that once felt impossible and, throughout it all, still feeling that child-like amusement brought about by the simple act of playfulness that, unfortunately, we sometimes lose as adults.

My favorite part of aerial silks is running through sequences that can be used in a performance routine. It’s an opportunity to put together all the individual pieces I’ve learned into a choreographed combination while testing my limits on strength, stamina, flexibility, courage, and poise. I can assemble a variety of sequences that incorporate an array of choices in climbs, transitions, poses, drops, dives, and descents. These aerial compositions are as much fun as they are valuable, providing insight to weaknesses or limitations that indicate where I can strive to make progress. afm

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photo by Christi Lackey

Endurance Horseback Riding: Jen Masters

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race my horse in 50-, 75-, and 100mile races that take place on large ranches all over the United States.

You have 12 hours to finish a 50-mile, 16 hours to finish a 75-mile, and 24 hours to finish a 100-mile race. The first horse to cross the finish line is the winner. There are many veterinarians there to make sure your horse is fit enough to complete the race, and you are disquali-

fied if your horse does not pass veterinarian inspection. The sport is so difficult that the motto is, "To finish is to win."

My horse is a 10-year-old purebred Polish Arabian named Jose Baske. He has a 100 percent completion rate in the 50- and 75-mile distances. I have been competing on Jose Baske for six years and have over 1,000 race miles. I utilize interval training to keep him in top

condition. I also ride with a heart rate monitor so that I can make sure he is in aerobic exercise for most of the workout.

He is the ultimate fit horse!

My next big race is at the Davy Crockett National Forest in October. This photo was taken at a 50-mile ride in Dripping Springs called "Ride the Storm."

We finished in seventh place with a ride time of 7 hours and 13 minutes. AFM

Running Tour Business: Lee Ackerley

E

very weekend, I take out groups that range in size from two to over 20 people on running tours throughout the city of Austin. Not only am I staying fit by running 5Ks and 10Ks but I and the other group leaders are also learning a lot about the city through our knowledgeable guides. For example: We can taste the city's different brews on our beer tours, such as the

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Texas Beer 5K and Black Star 10K. I am a triathlete who has done 15 marathons, three Olympic triathlons, and one Ironmandistance triathlon, and I’m constantly in training. Running and drinking with tourists and locals alike through these unconventional and off-the-wall excursions is a perfect way to explore the city I love and stay fit. afm

Strongwoman Competitions: Sarah Snyder

I

am a counselor by day and a Strongwoman competitor by night. I used to weigh 300 pounds and, through the love I found in competing in Strongwoman competitions, I have lost 60 pounds. I plan to lose another 40 while doing everything I can to continue to grow my strength.

The short answer [to how I found Strongwoman competitions] is through social media. The longer explana-

tion is that I played for the women’s professional football team the Austin Outlaws many years ago, but when I stopped playing, I gained weight and needed something to occupy my time. I started doing CrossFit, which I enjoyed, but it just wasn't the right fit for me. While I was doing CrossFit, I noticed there was a powerlifting class at the gym, so I started doing powerlifting as well. Eventually, I switched

to powerlifting only, because I enjoyed it so much. While I was researching records and who the strongest women in the world are, I came across Becca Swanson, who in turn led me to Jill Mills. Jill lives in San Antonio and won the World's Strongest Woman Competition in 2001 and 2002.

Jill was kind enough to invite me down to her ranch to try out Strongwoman events—and I was hooked. She invited me

to a competition she was hosting and I’ve never looked back.

Strongwoman is not a popular sport in this area, so there are not enough women or men to have a class. Since June 1, I work out four days a week with a trainer at Woodward CrossFit; his name is Bryan Gordan, and he specializes in Strongman events. On my off days, I work out on my own and do cardio and kettlebells. afm

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Meb forged a new partnership with the Skechers Performance Division as he was training for the 2011 New York City Marathon. He worked with the footwear company’s design team on the development of Skechers GOrun and leveraged his experience to fine tune the design of Skechers GOrun 2. When I interviewed Meb in November 2011, he told me that after using Skechers GOrun he no longer had to wear orthotic inserts in his shoes — something that amazed him.

Skechers asked Meb to answer a few of our training questions below. Check out what he has to say and make sure you follow the Skechers Performance Division’s advice and give Skechers GOrun 2 a try at your local running store to see how they work for you! Find a dealer near you at: SkechersPerformance.com or roadrunnersports.com.

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We caught up with him in early February, while he was training for the 2013 Boston Marathon.

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Q: Meb, you’re a top world-class marathoner, but while the vast majority of the runners in most marathons take their running seriously, they’re not serious competitors for the podium or anywhere near it. How should they train?

Minimal heel lift keeps the foot in a nearly neutral position.

MEB: The first thing I’d say would be, “What race are you getting ready for?” That’s what you should train for. That’s the reason for every workout. Now, if you’re running a halfmarathon in a couple of weeks, as part of your preparation for a full marathon, say, two months from now, then your training for the half is part of your

marathon training. Use it (the half) to experiment: for example going out at a hard pace and seeing how long you can keep it up. Or see if you can run exactly even splits for the half, or even go for negative splits. Learn what you can or can’t do. The point is that every workout should have a purpose, even if it’s just to recover from a hard workout the day before. Make a plan for each workout and each race. Then execute your plan.

Q: Any other advice?

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MEB: Find somebody you can train with on a regular basis – it can be an individual or a group. Having a training partner or partners makes it easier to get out the door on those days when you’d really rather not. And one more thing about the marathon.

In the first half of the race, it’s better to be too slow than too fast. That’s a luxury I don’t have; I have to stay with the leaders to have a chance to win the race. But you can – and should – run your own race. The race you’ve planned.

skechersperformance.com Facebook: SkechersPerformance Twitter: @skechersGO

Orienteering: Cyndie Saucer

Tandem

and Jeff Walters

Surfing:

M

Parker

y son and I took an orienteering class so that we would be more comfortable in the woods for trail running, travel, and so on. We then joined the Austin Orienteering Club (AOC) to practice our new map reading and compass skills. At the AOC meetups, we quickly fell in love with the sport of orienteering.

Orienteering is about finding your way, even when there is no trail. This basic skill of navigating on land is an important component of training for those who are going to be outside and away from "civilization," from Boy Scouts to adventure racers to military personnel.

The sport of orienteering (which consists of finding predetermined points by using a map and compass) began as military training exercises in land navigation. The only required equipment are a compass and some decent trail shoes. This sport is appropriate for all ages, from children to senior citizens, and offers courses from beginner to advanced. While providing an important skill, orienteering is a great way to stay fit while enjoying the outdoors. afm

Kathleen

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group of friends and I ski and surf Lake Austin almost all year.

On special holidays, we dress for the occasion. At Christmas, we skied and surfed in Santa hats and beards.

On the 4th of July, we ski with flags and dress in our "Uncle Sam" costumes. On Halloween, we go all out in scary costumes!

We are always looking for new tricks to try, so we attempted tandem surfing.

We got up on our first try and were able to surf without the rope forever!

Who knows what we will attempt this summer? We have some ideas, though!

The surfers in the photo are Chay Newlin (front) and me (in the back). afm

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Look What to Wear

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photography by Brian Fitz simmons Makeup by Lauren LU msden, Rae Cosmetics

Wearing Red, White, and Blue Show your patriotism while stylin’

By Ashley Hargrove

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hat's not to love about the Fourth of July?

Great weather, friends and family, picnics, barbecues, a long weekend, and, of course, our country's independence!

But just how much spirit is TOO much spirit? It's always fun to play the part in bold red, white, and blue stars and stripes when you're young, but there are other ways you can look patriotic while celebrating at your holiday barbecue. Whether you’re going for cool and comfortable or fancy fashionista, we've got you covered this Fourth.

Women Planning to spend the Fourth at the lake or by the pool? Flat, white sandals are easy to wear and will go well with practically anything in your closet. Pair a patriotic cover-up with a red-and-white striped bikini, or, if a two-piece doesn’t fly for you, a navy polka-dot one-piece can be a wonderful backup. Don't forget sunglasses and a big, floppy hat for extra sun protection, and be sure to pack plenty

of sunscreen and water for those warm, sunny days.

Need a more casual, hanging-out-withfriends look? Stick with flirty summer dresses that you can pair with your patriotic bathing suit to show off your spirit. Think “cutest lady at the cookout.”

Don't over-accessorize; a great beach tote, flip-flops, and light jewelry are key. A cozy pullover is also a must with this crazy Texas weather, since steamy July days can lead to cooler evenings.

Now, what if you are the type of person who hates dressing in an overtly patriotic fashion? We have options for you, too! Go for a casual outfit that’s a little more toned down, such as a blue skirt or a dress paired with red shoes, and maybe an American flag tank. A colorful statement necklace can really complete the look.

Going somewhere fancy for the Fourth?

Pair a white lace dress with a bold, red necklace and lipstick; put on some navy or nude wedges or espadrilles; and you are good to go.

Men Men can also celebrate the Fourth in style, whether on the lake or behind the grill. My personal recommendation is to grab breathable shorts and a t-shirt. Most likely, you will be doing all the cooking, which means lots of heat by the grill, with the bonus of the Texas sun beaming down on you. Seersucker, a lively pair of printed shorts, or fun swim trunks with a corresponding t-shirt will keep you cool while looking the patriotic part. Throw on some leather flip-flops, Sperry's or Havaianas, and you are all set.

Bringing the kids? There are a lot of great options out there for children and infants to display their patriotism—check out Target, J. Crew, Children's Place, and Old Navy to start. Go for some fun seersucker or try pairing denim shorts with a cute red-, white-, and blue-striped shirt for boys. For little girls, consider a navy blue-and-white polka dot or red-andwhite striped sundress. They will be the most patriotic kids around. afm

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Look Fit Finds

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photo by Brian Fitz simmons

p ©

LIFT YOUR SEAT TONE YOUR THIGHS BURN FAT IN RECORDBREAKING TIME.

Cool-Down Don’t let the sun get the best of you this July! Make it a chill summer by keeping cool with these Fit Find products.

1. Polar Bottle Ergo polarbottle.com, $19 The 22-ounce Polar Bottle Ergo is designed to keep your liquids cold twice as long as a conventional water bottle due to its low-density polyethylene. It’s BPA and phthalate free and features the Half-Twist Cap, which prevents leaking and spilling while still being easy to open. This product is also perfect for the Fourth—almost every material that goes into manufacturing the Polar Bottle is produced in the USA.

regulating fabric, and equipped with cooling panels that produce less condensation and last longer than gels or regular ice packs, the snug and fitted vests can lower body temperature before activity and during recovery periods. Coolture vests can also be used to provide cooling relief from a variety of medical conditions. Anywhere you want to be cool— after sports, picnicking on the Fourth, relaxing in a hammock for a nap—the Coolture Cooling Vest can keep you comfortable for up to four hours (at 85-degree temperature).

2. Cool Off Icy Herbal Towelettes TheQuickChill.com, $8–22 Originally conceived as a handy tool to fight hot flashes, Cool Off Icy Cold Herbal Towelettes lower your body’s temperature by 13 degrees for as long as 60 minutes. Individually packaged and small enough to carry in a pocket, simply pull one out and wipe your neck and inner arms for an instant cooling sensation.

There are no chemicals left on your skin; their natural cooling herbs, soothing botanicals, and essential oils leave you feeling refreshed, renewed, and reenergized. Whether you’re perimenopausal, a pro-athlete, or just pretty sweaty, these handy wipes can help.

4. Seattle Sports Solar Camp Shower REI.com, $23 The 4-gallon Solar Camp Shower allows you to take a warm relaxing shower in the great outdoors. You simply fill Solar Shower with water, place it on a flat surface, and let the sunlight warm the bag; after three hours of sun exposure, water temperature can reach up to 115 degrees! Be sure to test the water for maximum comfort, especially in Texas. Hang the Solar Shower from a high point and enjoy a warm, PVC-free shower, while out in the wild.

3. Coolture Cooling Vest coolture.net, $280 It’s not every day that fitness wear boasts a fashion connection, but the Coolture came about when former DKNY designer Van DiBernardo decided to create an athletic-styled cooling vest. Lined with Outlast, a temperature-

RESULTS IN 10 CLASSES OR LESS. THREE LOCATIONS Ar b o retu m L a ke w ay We s t lak e FIND OUT MORE AT p u re b a r re . c o m 512.574.8644

ance meets strengt Where eleg h

5. YayLabs! Ice Cream Ball (Pint) REI.com, $30 What’s your flavor? Make your own delicious and cold treats on the go with YayLabs! Ice Cream Ball, a new take on the old ice-creamin-a-can recipe you may have tried at summer camp. Start with ice and rock salt; mix and add your favorite flavorings; shake it up—and, after ten minutes, open and enjoy some homemade ice cream without all the cranking. afm

AFM would like to thank our local merchant, REI, for providing several of these items.

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p purelift barre tone burn ©

Look Tanning

Seven Tips for Applying Sunless Tanner How to get that glow without the rays

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By Leah Fisher Nyfeler

f you’ve been outside these last months, chances are that, despite slathering on the sunscreen, you’ve developed some tan lines. Although you may be proud of the cycling you’ve been doing, the running miles logged, all those tennis matches played, and lengths upon lengths swum in the pool,

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you may not be happy about the paler areas you’ve developed.

Or, perhaps you’ve been in the gym avoiding the heat and haven’t gotten quite the glow you’d like. Here are seven tips for adding color when you want, without sun exposure.

Start out by exfoliating and moisturizing. It’s important to prep your skin prior to applying sunless tanner. Exfoliating removes dead skin cells so that you don’t wind up with splotchy areas when that surface skin sloughs off. Moisturizing evens out your skin so that the tanning spray or lotion is uniformly absorbed (you’d hate to have darker areas where skin is typically dry, such as elbows, knees, and ankles). You can also wipe these areas gently with a damp towel to avoid product build-up while you apply.

tanning to occur, dihydroxyacetone and erythrulose, are chemicals with very unpleasant odors,” said Brattin. “Many times [people apply] a tanning product only to later discover that the chemical odor left on their skin remains so strong that they can’t comfortably go out in public, even after showering.”

Brattin went on to explain that some of the “better quality” products avoid this problem through their formulas, but you should still test to make sure your product produces a scent you can live with for a few days.

Avoid streaks by choosing an opaque product. “One of the biggest problems people experience when they use self-tanning products is streaking and unevenness,” said Toni Brattin, an entrepreneur with a line of self-tanning products called Tan Secret). “That’s because many of the tanning creams and lotions have no color or a very light color, so you have to sit and wait—sometimes for hours—to see if the product was evenly applied or whether you missed an area entirely.” One way around this issue is to choose a product that has a darker pigment (Brattin actually sells a self-tanning foam that looks like a rich, chocolate mousse so that users can see how they’re applying). “Adding dark pigment to the formulation has two benefits,” she explained. “First, it gives [users] the ability to see that the product is being evenly dispersed on the skin, so they are confident they won’t end up with a streaky mess or looking like a zebra. Second, the pigment gives…a little bit of instant tan coloring on their skin.”

Practice patience with your application. Read the directions on your tanner carefully to determine the drying time required. The last thing you need is to find out you’ve put on your favorite white shirt only to discover later that your sunless tanner wasn’t quite dry. Wait at least ten minutes to dress, wear loose clothing, and avoid sweating for three hours after application.

Bypass problems with spot testing. Yes, you may delay some of that instant gratification but it’s worth your while to try a test application of a new chemical product on a small area, especially if you have sensitive skin. If you’d prefer not to look pale, you’d probably prefer not to look rashy, either. Do note that, according to the Mayo Clinic, sunless tanning pills, which typically contain the color additive canthaxanthin, are unsafe and “can turn your skin orange or brown and cause hives, liver damage, and impaired vision” when taken in large quantities—so don’t even go there.

Check out that smell. No one wants to be covered in an unsightly rash… or in chemicals that produced an unpleasant smell. “The active ingredients that cause

Think about where you’re spraying…and rubbing. Sure, that spray-on tan may look easy but think carefully before you point and shoot; those particles that don’t make it onto your body are going to self-tan something else (your carpet, furniture, walls). For that reason, think about applying that spray outside. Also consider that you may inhale those particles, which, in addition to being irritating, could be harmful to your health (the FDA has not approved dihydroxyacetone for application to areas near the eyes, mouth, or nose, so be careful and hold your breath!). If you prefer, you can also wear the simple paper masks that protect you from inhaled particles, such as flu germs, which are available at most drug stores.

If you’re using a lotion, think a minute about your bare hands. Prolonged contact could provide some very dark palms. Check to see if your product provides an applicator wand or gloves. You can also apply in sections, making sure to wash your hands after you’ve finished with each area to avoid build-up.

Consider seeing a professional.

Although it’s entirely possible to get a great looking glow, not everyone is a DIYer. There are numerous salons that provide sunless tanning options by professionals who practice day in and day out. afm

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Feel Medical Tent

Is Cancer in Your Future?

How family genetics can affect cancer risks

By John Sandbach, M.D.

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he has mother’s eyes, but does she also have her mother’s genetic cancer risk? Movie star Angelina Jolie’s recent surprising response to that question focused global attention on genetics and cancer. In the wake of Jolie’s poignant disclosure in a New York Times column, millions of women are asking themselves what they should know and, then, what they should do about cancer risks revealed in genetic information.

Only 5 to 10 percent of cancer cases are inherited or caused by gene changes that run in a family. If a certain kind of cancer appears to “run in the family,” it can be helpful to know whether there is a clear hereditary link.

Cancer develops when gene mutations cause the body to grow tumors instead of healthy cells. Since genes you inherit influence the way your body grows and ages, they can contribute to your risk of developing cancer.

Although your genes offer clues to cancer risk, they do not solve the entire mystery.

Genes are simply a risk factor, like smoking or being overweight, and cannot determine with certainty that you will or will not develop cancer. At least one-third of cancers are related to lifestyle choices such as activity level and diet.

Still, knowing risk factors, including information about your genes and family history, can help you make informed decisions about your health. Cancer is more likely to be inherited if there are multiple family members with the same type of cancer, cancer diagnosed at age 50 years or younger, cancer in paired organs (both breasts, both ovaries), or if a person develops multiple types of cancers. There are many types of cancers that can be related to genes, such as ovarian, colon, and endometrial cancer.

Breast cancer is the most notable example, with BRCA1, BRCA2, and similar genes play-

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ing a role in breast and ovarian cancer risks.

Indeed, in Jolie’s case, she chose to have a double mastectomy to prevent breast cancer after genetic testing showed that she carried the BRCA1 gene.

Despite Jolie’s “celebrity endorsement” for preventative surgery, individuals should evaluate their personal circumstances and full range of options to make such important health decisions.

The American Cancer Society advises that not every person with a family history of cancer needs to have genetic testing or preventative surgery. But if you are interested in finding out your risk, Texas Oncology’s Genetic Risk Evaluation and Testing program (TexasOncology.com) can work with you to discuss your family history, conduct testing, and explain options, as well as the risks and benefits.

The decision to undergo genetic risk evaluation and testing ultimately is a personal one, and results are completely confidential. Genetic educators are trained to assess your family history to determine whether genetic testing is appropriate, and are fully equipped to explain test results and help you determine next steps.

Regardless of what information your genes hold, it is important to be mindful of the known cancer risks you can control by living a healthy, active lifestyle. That means quitting smoking, maintaining a regular exercise program, and managing proper weight through a nutritious and balanced diet.

And, since Austin is one of the fittest cities in the nation, there are abundant resources available so you can start on a new course right away. Whether you walk, run, or bike around Lady Bird Lake, or enjoy the many trails around town, you can start very simply and easily, with lots of motivation from you fellow Austinites out there, too. Be sure to practice sun safety and wear your sunscreen. AFM

If you think you may be interested in knowing what your genes have to say about your cancer risk, ask yourself these questions first: Does a certain kind of cancer “run in the family”?

Will knowing about my genes change how I live my life or make choices?

Could this knowledge help others?

Am I prepared to know the results either way?

Will the uncertainty of not knowing bother me?

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Feel Medical Tent

BRCA1

BRCA1 and BRCA2 Genetic Testing What you need to know By Ruthie Harper, M.D.

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sing an individual’s genetic profile to customize his or her health care has become an integral part of my medical practice here in Austin, Texas. As medicine continues to focus on personalizing health care for each individual, I utilize a person’s genetic strengths and weaknesses to make decisions about how to better protect them against disease and how to optimally improve their health. With the recent focus on BRCA1 and BRCA2 genetic testing and the role of these genetic variations as a risk factor for breast and ovarian cancer,

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I have had many people ask me: Should I get tested? If I test positive, do I need to have a mastectomy? What are my risks and options if I do test positive? Here is what every woman should know.

body to repair damaged cells. When this occurs, it significantly increases the risk of breast and ovarian cancer.

What are BRCA Genes?

What does getting tested consist of?

And how do you know if you should get tested?

BRCA genes are tumor-suppressing genes that regulate cell growth and repair of damaged cells, preventing cells from becoming cancerous. Occasionally, alterations or mutations in these genes occur, preventing them from doing their job.

This allows rapid cell growth in breast and ovarian cells and the inability of the

Getting tested requires taking a blood or saliva sample and sending it to a lab that specializes in BRCA testing where the genes are separated from the DNA and analyzed.

Because the percentage of Americans who carry the mutated gene is so small, BRCA testing is not for everyone. About

BRCA1 mutation

.2 percent of Americans carry the BRCA mutation and, of the women in the U.S. who have breast cancer, only 5 percent of them have a BRCA mutation. However, women who have a strong family history of breast and ovarian cancer are the ones who should seriously consider getting tested. It is advised that you consult a genetic counselor before you do the test to evaluate the value of testing, and, after the test, to discuss your options and alternatives.

If you have a mutated gene, does that mean you have cancer?

Having a mutated gene does not necessarily mean cancer will develop, but it definitely puts you at a higher risk than people without the BRCA mutation. If one tests positive for the mutation, there is a 60 to 80 percent lifetime chance of developing breast cancer. This is in comparison

with women without the mutation whose lifetime risk of breast cancer is 12 percent.

Similarly, women with the faulty BRCA gene have an increased risk of developing ovarian cancer, with the lifetime risk being 60 perecent rather than the 1.4 percent, which is the risk in the general population.

If your test comes back negative, does that mean you cannot get cancer?

If your test turns out negative, implying you don’t have the mutated BRCA gene, this does not mean you will not get cancer. This simply suggests that your chance of developing breast cancer or ovarian cancer is the same as that of the rest of the population. You should still take precautionary measures and watch for signs on a regular basis, with regular monthly breast exams and screenings as recommended by your physician. afm

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Acupuncture Works Oriental medicine might help you find health

S

everal years ago, I stopped at a restaurant on my way to Austin, where I was to begin studies in acupuncture and Oriental medicine. The waitress asked where I was headed and replied to my answer with misunderstood enthusiasm, "Agriculture School?!

My son is studying agriculture!" "No ma'am,” I explained. "Acu-puncture. You know—tiny needles?" After assuring her it had nothing to do with crop dusting or fertilizers, she began to understand. Today, with Kobe Bryant and swimmer Anthony Ervin tweeting photos mid-treatment, Celine Dion and Natalie Portman praising acupuncture for help with infertility, and actresses sporting cupping marks on the red carpet, most people have heard a little something about acupuncture and Oriental medicine. Still, it's novel enough in the U.S. to require a little more explanation.

"Needles. Yeah, I don't really like needles." This is the most common response I receive after asking if someone has tried acupuncture. I can almost see the trauma of childhood immunizations dance behind their eyes as they recall their first experiences with needles. Even for adults, getting shots isn't pleasant. The fear of pain

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bY Joshua Saul

associated with needles is common and foundation of balance. When the body is understandable. Fortunately, acupuncout of balance, illness follows. Restoring ture needles are a different beast entirely. balance restores health. Balance here reThese needles are extremely thin, about fers to aspects of bodily health, including the size of a human hair; about ten can fit proper function of organs, organ systems, inside a normal hypodermic needle. The the nervous system, musculoskeletal tiny size of acupuncture needles makes integrity, and the body's ability to adjust insertion virtually painless, and most to changes in the season or environment. practitioners are happy to demonstrate on Everything is connected, and Oriental themselves if you need that extra bit of proof before jumping in. The needles are gently inserted into the skin and stimulated to cause a dull, heavy sensation called "qi" (“chee”).

So, how does it work? Practitioners the world over explain it differently, but at the core of every answer is the concept that Oriental medicine Athletes such as swimmer and Olympic gold medalist Anthony Ervin use cupping is built upon a to stimulate blood flow to the tissues (photo provided by Anthony Ervin).

medicine is a unique treatment modality in recognizing the importance of mental– emotional health as a factor in restoring or maintaining wellness. These factors combine with information about diet, lifestyle, and stressors, such as family or work, to focus treatment on the cause of illness rather than just symptoms. When one or more of these factors affects the body's ability to function, the body is out of balance. During an initial exam, we ask questions to determine how these factors are affecting someone. Treatments last between 45–60 minutes, and six to eight treatments may be required, depending on the severity of the condition (some situations require fewer).

Acupuncture in the U.S. often refers

ture of perfect health, acupuncture is the paintbrush and creates the needed momentum toward restoring health. Herbs are the paint, the substance that makes a treatment last.

The effectiveness of acupuncture and Oriental medicine is proven across the country every day. Top hospitals around the world, including the Mayo Clinic, MD Anderson Cancer Center, and Johns Hopkins, provide acupuncture in conjunction with conventional care. A growing number of medical practitioners combine the best of Oriental medicine with conventional biomedicine to give patients more options in health care. When seeking Oriental medical treatment, it is important that the patient seeks qualified practitioners. Licensed acupuncturists (LAc.) are the only health care practitioners who are required to accumulate almost 3,000 hours of clinical and classroom training that specifically covers needle manipulation, clean needle techniques and safety, and traditional Chinese medical theory. They are also required to pass four national board exams specific to acupuncture and Oriental medicine. In contrast, physicians, physical therapists, chiropractors, and podiatrists may practice acupuncture or dry needling in Texas with 100 hours or less of acupuncture training. As with any form of care, experience and training make a difference.

Austin is a fantastic city for acupuncture. The capital of the Lone Star state has one of the highest numbers of acupuncturists per capita of any American city. When natural, holistic medicine is part of getting well and staying that way, Austinites are in the right place. Talk to friends who have tried acupuncture.

Seek out qualified practitioners who speak your language and can thoroughly explain how treatment can improve your unique condition. Look for providers who put you as the lead of your health care team and empower you to make decisions about your treatment. Enjoying life starts with feeling healthy. It’s not always easy and it may take time, but returning to health is worth the effort. Acupuncture can help. afm

Oriental medicine is built upon a foundation of balance. When the body is out of balance, illness follows. Restoring balance restores health. to Oriental medicine as a whole, which includes more than just needles. Other techniques in this medicine include cupping, moxibustion, Tuina, and herbal medicine. Remember when Gwyneth Paltrow made headlines when her backless dress at a film premier revealed round bruises? Those marks are the result of cupping, the use of suction cups to bring stagnated blood, lymph, and other fluids to the surface so the body can repair the area. Moxibustion uses a smoldering herb or charcoal to create heat on the surface to soothe pain or strengthen organ function. It may be used when treating conditions such as chronic diarrhea or pain associated with PMS. Tuina (“twee-nah”) is a form of Asian bodywork that manipulates muscular, fascial, or connective tissues to heal structural injuries. And, although herbal medicine is mentioned last, it is one of the more powerful tools at a practitioner's disposal.

The combination of herbal medicine and acupuncture is so important to achieving positive results that for some conditions, I prefer not to see a patient unless they agree to both. If we want to paint the pic-

K Karen Knight D.D.S.

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Ice, Ice, Baby

Using cold therapy for recovery by Leah Fisher Nyfeler

W

hy are those runners standing in Barton Springs Pool? And what’s the thinking behind your office mate, who rollers the bottom of her foot on a frozen water bottle? Does your boyfriend really need to keep that metal barbell-looking thing in the freezer all the time?

Chances are the athlete in your life is using some form of cold therapy to treat overuse injuries, chronic pain, and any acute injuries that may have arisen. Cold therapy (applying ice or cold to an injury site) reduces swelling and pain, causes blood vessels to constrict and limit internal bleeding, reduces or prevents inflammation, and speeds recovery after hard workouts.

Steve Cuddy, M.P.T., P.R.C., is a physical therapist with his own practice: “Ice is most appropriate in the acute stages of any injury or if there is a perceived ongoing active inflammatory process—that is, swelling with obvious increased temperature in those tissues.”

You can feel an actual increase in temperature in body parts that are actively inflamed. But don’t go by swelling alone, Cuddy pointed out; after significant exercise, “you may have edema (swelling) that is unassociated with an active inflammatory process “ (i.e., every endurance athlete has experienced “cankles” at some point).

You can also practice preventative cold therapy. Dr. Martha Pyron, with Medicine in Motion, is a sports medicine specialist who recommends an ice bath (yes, it’s what it sounds like; athletes sit in a tub with a mix of cold water and ice cubes). “After a high intensity endurance event such as a marathon or triathlon, sitting in an ice bath quickly lowers your body temp back to normal, which will help prevent heat illness as well as help muscle recovery,” she explained. Cuddy agreed with Pyron: “Ice baths can be a great, quick way to cool a larger area.

Only a minute or so a few times has been shown to effectively reduce

84 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

HOW TO ICE AN INJURY Wrap ice in a thin towel and place it on the affected area for 10-20 minutes at a time, allowing the skin temperature to return to normal before icing a second or third time. Acute injuries can be iced several times a day for up to three days.

TIPS FOR AN ICE BATH

Go ahead and wear your running shorts and a top. Bring something warm to drink. You’ll need a bag of ice or quite a few ice buckets worth if you’re in a hotel room. Run the bathwater on “cold” and get in all at once. If you have a helper, it can be easier to simply sit in the cold bath water and have your friend dump the ice in for you. Make sure your legs are submerged. While standing in Barton Springs feels great after a hot run, the water temperature is only about 68-70 degrees year ‘round.

inflammation and flush inflammatory junk.”

Doctors and physical therapists recommend cold therapy for a variety of athletic issues; the rolling-a-foot-on-a-frozenwater-bottle treatment is most likely in response to the pain of plantar fasciitis. But cold can be used anywhere and through a variety of forms, from cubes wrapped in a towel to ice packs to a variety of specialty products and treatments (some, such as cryotherapy, are quite expensive and involve a trip to an office).

However, skip the creams and gels; “Topicals are just that,” Cuddy explained. “They affect the skin and not much more.

[They] will give a sense of ‘coolness’ but provide essentially no physiological benefit.”

A good product can make cold treatment easy to administer. Trigger Point Performance has come out with the Cold Roller, which combines their trademark

rolling form (myofacial release after workout is another great injury preventative) with cold therapy. The stainless steel roller, shaped somewhat like a barbell with wheels, has a gel core and goes into the freezer; in two hours, it’s ready to use.

After wiping it down to remove any frost, begin to lightly roll the target area—there are instructional videos on the website at tptherapy.com if you’re new to rolling. Unlike other common home methods (ice in a towel, frozen peas, packs), the Cold Roller stays cold for up to 3 hours, long past the 10-20 minute length of most recommended cold therapy sessions. The benefit is that you can ice multiple areas with one product in a single session.

In the interest of full disclosure, AFM has a Cold Roller in the freezer at the office; the stainless steel combined with wiping down before use keeps it germ free. afm

The best way to ice an injury is with a high-quality ice pack that conforms to the body part being iced. You can also get good results from a bag of frozen peas, an ice massage with water frozen in a paper cup (peel the cup down as the ice melts), or a bag of ice. If you’re using a plastic water bottle, be sure to leave some of the bottle unfilled as the water will expand when it freezes.

Dr. Pyron cautioned, “Don't forget to see your doctor if the injury is interfering with daily activities such as walking, as that can signify a more serious injury.”

And once any acute inflammation has subsided, Cuddy pointed out “we like to [shift] people to heat and progressive movement.”

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The 2013

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Doctor Guide

ustin Fit Magazine has provided the 2013 Doctor Guide as a handy reference for our readers to some of Austin's leading health care professionals. This year’s Doctor Guide introduces a diverse group of practices and health care professionals in the areas of medicine, dentistry, and chiropractic care. AFM’s mission is to “educate, motivate, and inspire people and communities to live a healthier lifestyle,” and, while some may strive to eat well and maintain a rigorous workout schedule, 86 THE D OCTOR G u i d e J u ly 2 0 1 3

the focus on regular health can get overlooked with today’s hectic schedules. Something as simple as a regular check-up with your health care practitioner can improve your overall well-being and ensure your efforts in fitness and nutrition are providing the results your body—and mind—require. Take a look at the following profiles as a great resource to help you in meeting all your health and wellness needs.

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Chirofit: Great Services that Fit Every Person's Needs

ring motion to the joints, get the patient out of pain and prevent issues from returning.” This is Chirofit’s 3-step philosophy and flawless process to many professional, collegiate and high-school athletes that are treated at Chirofit Wellness Center. Dr. Mo Jahadi, owner of Cedar Park’s largest one stop wellness center offers each patient a variety of services including: chiropractic, massage, nutrition, acupuncture, personal training and sports rehabilitation. Dr. Mo designs custom treatment plans ensuring that he identifies the problem the first time around and sets up his patient for not only a successful road to recovery, but also a plan for performance enhancement.

He uses a most impressive technique where he tests various regions in an individual’s body looking for muscle weakness and joint misalignment. Next he performs a series of split second adjustments on the problem areas designed to reestablish communication and the end result is an almost instantaneous regain of strength!

Chirofit is conveniently open late to allow for evening appointments after an individual’s hard day’s work.

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r. Jukes, her nurse practitioners, and the entire staff provide state-of-the art medical treatment in a compassionate, confidential, and comfortable atmosphere.

Dr. Jukes is on staff at most Austin area hospitals and surgery centers as well as the surgery center in Marble Falls. She is well-trained, experienced, and highly skilled in robotic assisted Laparoscopic surgery, enabling her surgical patients to recuperate faster and with less discomfort. Dr. Jukes has been focused on gynecology and minimally invasive procedures and surgeries since 2003.

She serves as a proctor or teacher to other physicians wanting to incorporate the use of the daVinci® Robotic system into their practice and has been selected as part of a team of surgeons that will be the first in the nation to perform the newest advance in daVinci® robotic surgery, the daVinci® Single Site platform.

Lisa M. Jukes, M.D. • 5656 Bee Cave Rd Ste B101 • West Lake Hills, Texas 78746 (512) 301-6767 • LisaMJukesMD.com

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Dr. Sid K. Steadman, D.D.S., Serving Leander, Cedar Park, Lago Vista & Liberty Hill

r. Sid Steadman opened the first dental practice in Leander in 1985 and has since established deep roots in the hill country community. Today, he treats patients of all ages in Leander as well as surrounding areas of Cedar Park, Lago Vista and Liberty Hill. Dr. Steadman’s personable staff is family-oriented and takes pride in offering honest, caring dental services to individuals and whole families.

Dr. Steadman offers a full range of general and cosmetic dental services, including dental implants, teeth whitening, veneers, fillings, bridges, oral surgery and more. He also offers gentle sedation as needed by patients.

Dr. Steadman is a native Texan who attended The University of Texas at Austin for undergraduate studies and then graduated from UT Dental School in San Antonio. During this time, Dr. Steadman fell in love with the Texas

hill country. He enjoys a variety of outdoor recreational activities, including water skiing, swimming, kayaking, hiking and a passion for road cycling. Dr. Steadman is also a big supporter of local Austin athletic events and often cheers on his wife who is a Tough Cookies Coach!

Through continuing education and training, Dr. Steadman strives for excellence and pledges to offer patients of all ages the highest level of care. He is committed to helping patients achieve the best possible dental health in a comfortable and friendly atmosphere.

Whether you are a serious athlete or a recreation enthusiast, it is important to remember that healthy teeth lead to an overall healthy life!

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rthrosurface® Inc. was organized in 2001 to develop new ways to treat cartilage damage using minimally invasive technology. If you have a painful joint that prevents you from doing the activities you love, Arthrosurface® offers a more natural solution by tailoring the implant to match your joint’s unique surface. Unlike a total joint replacement which removes all the cartilage and significant amounts of bone, Arthrosurface® implants only replace the damaged surface. The procedure can be performed on an outpatient basis and lets you resume full activity without restrictions.

The Arthrosurface® technology consists of a surface implant and a fixation screw which lock together. The implant is placed into the damaged area of the joint where the cartilage has worn away; similar to the way a dentist fills a cavity. The exposed and painful bone is covered and the remaining structures are left untouched, allowing you to move naturally again. After ten years, there are more than 45,000 patients that have received a tailored Arthrosurface® implant. In multi-center studies, patients reported outstanding pain relief, rapid recovery times and significant improvements in their range of motion.

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Performance Wellness Maximizes Performance Through Prevention and Recovery

hen husband-and-wife duo Chris Sellers and Brandie Leach founded Performance Wellness 11 years ago, their priority was to provide healing and wellness for soft tissue injuries in a natural and non-invasive manner. With a hands-on approach, Performance Wellness has kept Austin athletes performing their best.

The cause of an injury can often be elusive, and the doctors at Performance Wellness specialize in discovering the root cause, treating the injury, and developing a personalized recovery plan.

Injuries are frequently a result of scar tissue buildup, which causes reduced range of motion, loss of strength, and pain. Injuries are also caused by overcompensation for muscle weakness. “If you feel pain, it’s usually the last symptom to come,” says Dr. Sellers, “and it’s important to address the biomechanical imbalances that led to the injury,” Using Active Release Techniques, the chiropractors at Performance Wellness manually break up the scar tissue to restore the muscle, tendons, fascia, and nerves to their proper function. The chiropractic assistants then generate a custom

exercise program to rehabilitate the injured area and strengthen biomechanical weaknesses. A team of massage therapists complement treatment with therapeutic and sports massage.

The Performance Wellness team does all that it can to keep patients participating in their sport throughout the treatment process. The clinic is proud to work with the active community in Austin and great training groups such as Gilbert's Gazelles, T3, Tri Zones Training, Tough Cookies, and more. Whether the sport is running, triathlon, cycling, golf, tennis, lacrosse, football, baseball, (and more!), the goal of the doctors at Performance Wellness is to keep patients moving well so they can Dr. Olson, Dr. Sellers, Dr. Shaner, and the PW team perform well.

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Performance Wellness • 6500 N Mopac Expwy Building 3 Ste 3101 • Austin, TX 78731 (512) 491-7772 • PerformWell.com

Train Tri

Adding in Training Camps A little time away can make a big impact By Patrick Evoe

Nothing beats biking on the Peak-to-Peak Highway outside of Boulder, Colorado

The roads for cycling in Fort Davis, west Texas

Running through the woods in Northern Michigan Switchbacks on the roads through the mountains in Mallorca, Spain

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A quick stop for a picture in front of a castle while cycling through Germany

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ne of the challenges with consistent training is keeping it interesting. Cyclists, runners, and triathletes can struggle with boredom when it comes to training on the same old routes, roads, and trails. To combat this problem, professional athletes have long taken advantage of training camps, traveling to a different location for a brief period of time with the specific purpose of training for a sport. I’ve successfully used training camps to supplement my standard training regimen, finding them to be a breath of fresh air from my normal daily grind and a great way to have fun while disguising a lot of hard work. Here are a few tips gathered from my experiences to help you use training camps to keep workouts fresh and take your fitness to a new level.

Sense of Purpose When I go away to a training camp, I go with one reason: to train the house down. I’ve found that when I go to a different location, it’s much easier to focus on doing nothing except the proverbial train, eat, and sleep.

Even though my job as a professional athlete is training, there are always distractions at home.

By going away, I create a sense of purpose that is very difficult to duplicate at home. Focusing on my training is easier when I’ve made the effort to plan a trip to a training camp.

Long or Short Training camps can be as long or short as you’d like. I’ve done everything from short weekend trips to the Texas Hill Country to months away from home.

Choose a length of time that’s appropriate for your life, family, vacation limits, and athletic goals. I’ve found that two weeks is a great length of time. In two weeks, I can push myself in training harder than I could at home.

By then my body is in need of rest, so it’s time to travel home and rest.

Training Block In order to make a fitness gain, you have to create a training overload and then recover. If you’re doing the same training week in and week out, it’s very

challenges if you’re only staying briefly. Physiological adaptations take some time, and it’s very difficult to work hard while training during the first weeks at altitude.

If the training is easy enough, then the altitude may not be an issue; however, if you are looking to hammer out hard sessions, you may find this too difficult to accomplish if you have only a week at altitude.

Scout Ahead easy to plateau. A training camp is a great way to introduce a specific block of training that’s out of the ordinary. I find it’s helpful to have a specific block for that camp. For example: I’ve done a cycling-specific camp in Europe and a swimming camp in Florida (as a triathlete, however, I always make sure I keep up my other sports while I’m focusing on that block). When I was in Europe, we’d have a short swim before breakfast, bike all day, and take a short run in the evening before dinner. Though the focus was on cycling, we made sure to keep the other sports going—although in lighter sessions—so we wouldn’t lose our swimming and running fitness during the cycling block.

New Terrain One of the biggest advantages of a training camp is exposure to new routes, roads, trails, and terrain. If you pick a good location, you’ll find it’s fun to run, ride, and swim in places you’ve never been. Even though pushing on the bike hurts no matter the location of the ride, the adventure and fun of experiencing a new road in a beautiful place tend to hide the pain of hard work.

Make it a Vacation Although you’ll be working hard, you can still have fun. Make a vacation out of the camp. Go to a location you’ve never been or

always wanted to visit and you’ll find the experience all the more enjoyable. Training in Europe, California, or Hawaii can make for great memories.

Get Out of Weather Plan a trip around your home weather patterns. Northern European professionals have long utilized the warmer climates of the Mediterranean to escape their winter. I’ve used camps to cooler climates (such as Northern Michigan or Colorado) to escape the Texas summer heat.

Make it Social Training is always more fun with others. I’ve done short stints of training alone, “Rocky style,” but I’ve found that a camp with others is always more fun. Plan your trip with friends and training partners; you’ll have more fun in the process, share great experiences, and have others to commiserate with as the fatigue of the new training load hits.

Be Wary of Altitude In planning your camp, your first inclination may be to head for the mountains for their beauty and cool temperatures.

Although the mountains offer some of the best cycling and running in the world, be aware that higher altitudes can present

Make sure to spend time properly planning your camp. Doing extra research before you travel will save you time and energy when you’re there. You don’t want to waste days on location trying to find the best routes to bike and trails to run or searching for a local swimming pool.

Absorb the Training When you come home from your training camp, realize that you’ve probably pushed yourself much harder than you’re accustomed. Take several recovery days when you return home; get extra rest and just go for short and easy sessions. Don’t stop training; you don’t need time off. Just know that it will take some time for your body to absorb the extra work you’ve done at camp. The worst thing you could do is to go home and try to keep pushing harder.

Family I understand that, for the majority of people, vacation time is very limited and family obligations are important. For this reason, training camps may not be for everyone. Talk it over with your family to determine whether time away at a training camp is an appropriate option. afm

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Train Swim

Get Unusual in Your Water Workouts with IM Using a variety of strokes for results By Kim Brackin

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s I wrote in my April article, I am initiating each editorial with an attitude of gratitude; it’s this attitude that fuels my passion to live life to the fullest each day. I am probably like most of you reading this: When I get in the pool, I’m swimming primarily for fitness and enjoyment, so why torture myself with butterfly, 92 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

backstroke, and breaststroke? Here’s why—I’m grateful for the opportunity to be mentally and physically tougher. I look at training the individual medley (IM) as another way to get out of my comfort zone and challenge my body in variety of ways.

Besides garnering sighs of admiration and looks of jealousy from fellow swimmers, training IM bring benefits in many other ways.

Recruiting and building a variety of muscle groups.

You can imagine the different muscles engaged when swimming butterfly and breaststroke but, until you do it, you won’t really know! Primarily swimming freestyle relies heavily on the pectoral, scapula, and lattisimus dorsi muscles (one of the reasons Photography by Stacy Berg

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Improving motivation.

By training different strokes, you will likely begin to see improvement in other areas of your swimming. This new strength and confidence will permeate your workouts overall. Training something different and new also keeps you mentally fresh, so you’ll enjoy going back to the pool to create new challenges. One of the major complaints I hear about the sport is its monotony, which is why I always encourage swimmers to change strokes, kick, pull, use equipment, drill, and train with a partner or a team.

Training IM—tips and workouts.

the first. In other words…build into it.

Build three cycles off the wall: Changing muscle groups can be confusing and hard on the body, so as you transition from fly to back, back to breast, and breast to free, build the first few strokes, each stronger than the last, and then hold steady. With about a quarter of the distance to go, begin to pick up your tempo so that you finish strong and with good tempo; compare it to changing gears as you climb a steep hill.

Cover all aspects of the stroke: Don’t just swim it—you need to drill it, kick it, sprint it, and pull it (maybe not fly, if you aren’t a seasoned swimmer).

Train two strokes together: Do some sets that involve just fly and back or just back and breast. You don’t always have to swim an entire IM. You can also mix up the order (50 fly and 50 breast). I have a coaching friend who loves to do “free IM” sets in which the fly is replaced by free. This set can give a great indicator of how fast you might actually go if you were to race the same distance.

Modify: As I am getting into shape, I can’t always do a lot of fly work, so I kick or drill the fly at a strong effort and swim the other three strokes. Plan it in, though, and don’t just start drilling mid-set—stick to your workout and build up your mental toughness. AFM

Negative split: If swimming a 200 IM, try to make the second 25 faster than the first; for a 400 IM, make the second 50 faster than

What is Individual Medley?

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here are four competitive strokes in swimming: freestyle, backstroke, breaststroke, and butterfly. The individual medley event combines all four strokes in a specific order; the distance is divided into fourths, and the swimmer covers an equal distance in all four strokes. The order for the IM is butterfly, backstroke, breaststroke, and freestyle. Here’s a VERY brief description of each stroke. The butterfly is one of the more difficult, involving a dolphin kick; in the backstroke, the swimmer uses a flutter kick while on her back, making alternating arm movements; breaststroke combines a frog kick with simultaneous movements of the arms; and any stroke can actually be used for freestyle, though most people utilize the crawl. In a 100 IM, each stroke is swum for 25 meters; in a 200 IM, each stroke is swum for 50 meters.

Online

To see examples of swim workouts that incorporate IM, as well as to read Coach Brackin’s stroke and drill tips, visit austinfitmagazine.com

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We are HERE

I-35

E. C esar Cha vez

Red R iver S t.

Conserve your legs: Particularly on the butterfly (the first stroke), you’ll gain a bit more energy by conserving your legs. Swim more from the body, preserving your legs for the breaststroke and finishing leg of freestyle.

S. C ong ress

you see swimmers with rounded shoulders and “hunched” back), as well as the quadriceps. If you add just a little bit of IM to your workouts, even a couple of times a week, you’ll force your body to recruit a variety of different muscles groups: deltoids, lumbar, abductors, adductors, and hamstrings.

These new muscle groups will soon adapt to being “called up” and you’ll see rapid improvement in your IM swimming, in addition to some toning in new areas! Training breaststroke and doing underwater pullouts off each wall compels you to hold your breath when tired which, in turn, challenges your lung capacity and mental toughness.

Training butterfly challenges your coordination and strength, and working backstroke challenges your stroke tempo and your mind, since you won’t always know exactly where you are in the pool.

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Train Bike

Change the Way You Ride Exploring your neighborhood can add fitness—and fun

By Trey Steele and Dave Appel

hange the way you ride? What are you talking about? I hop on the saddle, pedal, and it moves… right? Correct. We are not talking about a new way of sitting on the bike; what we are talking about is changing where you go to ride your bike. Over the past three years, Cycle Camp USA has been exploring the neighborhoods of Central Texas. Over that time, we have found that some of the greatest places to ride are right outside your front door. Yes, the urban riding environment that Cycle Camp USA members train in every day offers amazing roads, low traffic, wonderful scenery, and some of the best riding conditions around. It’s time to explore your ‘hood by bike!

Today more than ever it seems that finding time to do something as simple as riding your bike is a challenge. To complicate matters, cycling has this stigma attached to it—that is, you have to head out somewhere, ride for at least three hours, climb no less than 3,000 feet (at least, in Austin, that is), and average more than 18 mph while doing so. But what if you instead simply put on your shoes and helmet and rolled pro-tour style right out your own front door?

You might be very surprised at what you find. Hidden in many neighborhoods are killer hills—not just gradual increases in grade, but the kind of climbs that make you think the city decided to save money on paving by making the road go straight up. And, nine out of ten times, you will be the only one riding that route. You may see some cars but, instead of having them whiz by you at 65 mph, they’ll be strolling along at closer to 20 (race, anyone?). In addition to great climbs and low traffic, there are also amazing stretches of neighborhood roads with few stops signs and traffic lights.

As you start to roll around your neighborhood on your bike, you will begin to see that familiar terrain through different eyes—

eyes that are looking for wide roads, low traffic, great scenery, and friendly faces. Just think of all the time you can save by not loading up your gear, driving somewhere, unpacking it, repacking it, driving back home, and unpacking it yet again. Phew; that’s enough to make you only want to ride from your front door.

So, how does this change apply to the environment that you are riding in, you may ask? Let’s start with visibility. The more accustomed your neighbors get to seeing a cyclist riding around, the more likely they are going to be aware of cyclists. And, let’s not forget, they are your neighbors! Creating a bike-friendly neighborhood begins with people actually riding in the neighborhoods. You may also meet some new neighbors. The urban cycling concept will open your eyes to views that you will never be able to experience from inside your vehicle. Some of our members were exposed to roads they’d never seen, even though they’d lived in their neighborhoods for more than 20 years. And, if you’re ready to go off-road, the same rules still apply. Just last week, Trey was on a mountain bike ride near his home in Southwest Austin and found over 20 miles of great trail riding he never even knew existed.

Next time you decide to head out for a ride, try hitting the streets in your neighborhood rather than throwing your bike in the car and driving to the regular group ride. You may be surprised by what you find. Make riding your bike an adventure as well as a fitness activity. That activity can be as simple as a 90-minute ride during which you go all out from stop sign to stop sign. Think that’s not hard? Give it a try. It’s high intensity interval training at its best, all taking place just off your doorstep. Enjoy the ride, take in the scenery, and follow your nose to the house in your neighborhood with the best-smelling backyard grill. Have fun! AFM

C

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Photo by Brian Fitz simmons

Train Run

Push-ups

Squats

Crunches

Coach Mo’s Pyramid Challenge Push-ups + squats + crunches = cardio By Coach Mo

O

ne of the greatest competitors in history, Muhammad Ali, said, “Champions are made from something they have deep inside them, a desire, a dream, and a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill.”

How often do you really push yourself during your workout? Do you find yourself searching for a quick and easy routine or checking the clock to see how many seconds you have left before you can take a break? Let’s be honest: You are busy and, sometimes, you just want someone to tell you what workout to do and how to do it. So here it is—the pyramid workout!

With Coach Mo's pyramid, you will compete against yourself by 96 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

working the four major components of the body (upper, lower, core, and cardio) with high-intensity effort for a short period of time. No equipment needed! We all know the benefits of high-intensity training but how often do we really do high-intensity workouts?

The pyramid is a quick method for jumping in and getting it done.

What's so awesome about the pyramid is that you can use it as a warm-up drill or it can be your routine to do between training days.

I find myself doing it when I travel and don't have time to get to a gym. And I try to beat my personal best every time I do it.

So, put yourself to the test; challenge yourself mentally and physically with the pyramid challenge. Then, get friends involved to see who can post the fastest time. How FAST can you do it?

Charlotte Brigham,

Charlotte Brigham,MBA Broker, MBA Broker, 512-423-5707 CharBrigham@Gmail.com

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Push-up Types: Wide Grip Staggered Diamond Front Clap Incline Decline T Push-Ups One Arm

Squats/Lower Body Types:

Push-Ups

Squats

Normal Sumo One Legged Lunges Butt Squats Split Squats Jump Squats Split Squat Jump

Cardio

Crunches

Crunches Types: Normal Bicycles Russian Twists Reverse Double Leg V-Ups Toe Touches Lying Heel Touches

Steps to Coach Mo’s Pyramid Challenge Start with push-ups, 10 repetitions.

Follow with squats, 10 repetitions.

End with crunches, 10 repetitions.

Quickly repeat each, making your way through 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 repetition for each exercise.

1

The cardio aspect of the pyramid challenge comes from moving from one exercise to the next without stopping and going through the whole workout without a break, so see how fast you can get through the exercises!

2

Note: Start with one type of each exercise for your workout and, as you continue to do the pyramid, you can move through the different types of exercises. Feel free to add three of your favorite exercises (push-ups, squats, and crunches, for example) to do; consult the chart for examples of different variations of push-ups, squats, and crunches to keep it interesting and challenging. If you are feeling lucky after doing the first round, keep going and work yourself from one back up to ten without stopping. Remember: Going fast with great form is the goal. afm J u ly 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 9 7

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Train Muscle Movement

Grooving Movement, Side to Side

Loading your frontal plane workout can yield big results By Diane Vives, M.S., C.S.C.S.

O

ne of the best ways to ensure that your body can adapt to higher levels of training and to maximize your potential is by being a versatile athlete. Focusing on multidirectional movement in your exercise program is a great way to accomplish this, so this column focuses on side-to-side (or frontal plane) movement. This is often a neglected plane of motion but is very important for changing direction as well as keeping forward movement on track through guiding (or stabilizing). Having full function of all three planes of motion at any given time creates a competitive edge, whether your goal is

98 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

performing well in a sport or achieving a weight loss goal.

One of the important aspects to understand is that side-to-side movements, as well as rotational movements, are the culprits for many sports and fitness injuries. If you are injured and not on the field or in your favorite group training class, you are probably not moving in a positive direction toward your goals. I’ve shared three movements here; these side-to-side motions will give you functional strength that focuses on lower, upper, and total body movement, as well as help build your exercise menu for working the frontal plane.

photography by Brian Fitz simmons

1

Focus: Maintaining a vertically tall position that remains stable while performing a lower body movement. This is an advanced exercise due to the overhead load, so always master the movement with body weight before adding light resistance.

Overhead Side Lunge with ViPR • Start in a hip-width stance with a tall posture, arms completely extended and the ViPR held overhead.

• Brace the core and take a breath in before lunging to the side, placing the foot flat with toes pointing forward and sitting back into the hip on the lunging side. Remain vertical in a tall posture; nothing in the upper body position should change.

• Push off the heel of the lunging foot and extend the ankle, knee, and hip to return to the start position.

Tweak Down: Perform the movement with body weight, holding arms overhead.

Tweak Up: There is no tweak up, as this is the advanced move; simply focus on mastering smooth, controlled execution.

2

Focus: Involving the upper body in a ground-based movement that utilizes the frontal plane and enhances stability of the shoulder complex.

Sideways Crawl • Start in a plank position, with hands under the shoulders and feet placed shoulder-width apart.

• Reach the right hand under the fixed position of the left arm while extending the right foot under the left leg at the same time.

• As you move sideways, shift your weight to the right arm and right leg while maintaining a level torso. Repeat the movement 5-10 times.

• Reverse sideways direction, coming back leading with the left arm and leg to return to the start position. Repeat the movement 5-10 times.

MOdel Drew Rogers

• Be sure to keep head and neck in a neutral position by keeping them level with the torso.

• Continue to alternate sides.

Tweak Down: Use single side-to-side repetitions, moving right and then back left on an elevated surface such as a box or fixed bench.

Tweak Up: Use a weighted vest to externally load the body.

J u ly 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 9 9

Train Muscle Movement

3

Focus: Creating a total body emphasis with this combination, moving and loading the body in the frontal plane. This is an advanced exercise due to the overhead load, so always master the movement with body weight before adding light resistance.

Side Lunge with Side Scoop using ViPR • Start in a tall standing posture, feet hip-width apart and the ViPR in front of the body in a horizontal, hip carry position.

• Grip the ViPR with one hand on the inside handle and the other hand on the open end.

• Step out into the side lunge position while maintaining an upright torso position and performing a side scoop motion. Be sure to extend the trailing leg on the lunge while keeping that foot flat as well.

• The lower body should sit back into the hip, with the foot flat and facing

forward, while the upper arm finishes the motion parallel with the ground.

• Although there is a slight rotation of the torso to finish, the movement should be minimal (it is sufficient to load the body and movement in the frontal plane).

Tweak Down: Perform the movement with body weight.

Tweak Up: This is an advanced version. You may alternate left and right side repetitions to add additional challenge.

Building your functional movements in the frontal plane (or side-to-side) will definitely enhance your abilities as a versatile and efficient athlete. And building better movement will definitely speed up the momentum on your way to your specific goals. Move better, and move often! afm

What is ViPR?

ViPR refers to a brand of free weights that are used for functional, whole-body training and workouts performed outside of the gym.

You can use the weights to train for daily tasks, such as carrying heavy items, and they work a variety of types of human movement; you can lift, throw, drag, and even step on the ViPR. These hollow, rubber tubes come in a variety of sizes (ranging from 4 grams to 26 kilograms in weight) and have several different handholds that allow for changing grips.

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

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Train Coach Carrie

Working Out Under the Sun Tips for training and racing through the Austin summer

By Carrie Barrett

M

ost of us have been there.

You’re in the middle of a hot race and feeling great when, seemingly without notice, you hit the wall.

You go from hero to zero in seconds. You bonk. If the source of your bonk is a nutrition deficit, you can usually recover with time and patience by slowing down, relaxing, taking in some calories, and drinking plenty of fluid.

Once the veil of darkness has lifted, you can continue. However, if your bonk is due to an 102 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

electrolyte and hydration shortage, you may be in more serious trouble. While it may be the middle of summer training and racing season in central Texas, it's not too late to get a grasp on your hydration and electrolyte needs, especially if you are an endurance junkie who’s out in the elements for hours on end. Below are a few tips in order to avoid the cramping, bloating, elevated heart rate, and other signs of dehydration that can not only slow you down, but ruin your day.

Do a Sweat Test to Determine Hydration Needs Weigh yourself before a long workout, wearing minimal clothing and having consumed minimal fuel. Keep track of how much water you consume during your workout. Afterward, dry off and weigh yourself as before. Compare your numbers.

For example: If you ran for one hour, drank 16 ounces of water, and your weight didn’t change, then your sweat rate is 16 ounces/ photography by Brian Fitz simmons

don’t hydrate properly for these acclimation workouts, your body will eventually pay a price in terms of fatigue, illness, or lack of stamina during subsequent training sessions.

Practice Your Race-Day Plan

hour. You nailed it! If you lost a pound, your sweat rate is 32 ounces/hour. Although your sweat ratio will vary with training and temperature, it still gives you a solid baseline from which to determine how much you should be drinking per hour in an endurance event. Even a 2 percent loss in body weight can have disastrous effects. As a general rule, you should consume at least 25 to 30 ounces of water per hour in hot and humid conditions.

Use a Complete Source of Electrolytes An electrolyte is any salt mineral that carries signals between cells, allowing them to react properly. They help regulate blood pressure, heart rate, water levels, and muscle movement. If you don't have enough electrolytes, your body won't perform as well. The most common minerals are potassium, calcium, magnesium, and sodium. Use an electrolyte source with all of the aforementioned minerals but, much like reading labels at the grocery store, finding a balanced electrolyte source can be tricky and may involve some mixing and matching.

Popular brands of electrolytes include Endurolytes, SaltStick, Thermolytes, Lava Salts, and Nuun; consult with your local shop for assistance on determining which source is best for you, since electrolyte consumption can range from about 250–600 milligrams per 25–30 ounces of water. If you are a light sweater, you may need less. Heavy sweaters may need over 1,000 milligrams of electrolytes during extreme conditions.

Again, these numbers vary from person to person and with each set of race conditions, and electrolyte usage should be practiced during training.

Electrolyte Load Prior to the Event or a Long Training Day If you’ll be racing in hot and humid conditions, hydrate and increase your electrolyte intake a week prior to the event. Plain water creates a diuretic effect, so get and stay hydrated, being careful not to overhydrate. Consume 80–100 ounces of non-caffeinated fluid, mixed with electrolytes, at a maximum throughout the day. This is where products such as Nuun tablets come in handy, since you can conveniently drop them into plain water. During race week, you can also add a little more salt to your food and supplement sodium intake with tomato juice, chicken broth, and other high sodium sources.

Train Early or Practice Heat Acclimation In Austin, we have two choices: Avoid the heat or embrace it. Do your best to acclimate to the conditions you will experience on race day. If it is a hot race, sit in a sauna, keep the air conditioner turned off in the car or house, and train during the hotter times of the day. Some athletes practice hot yoga to simulate race conditions. If you opt for heat acclimation, it’s also vital to practice proper hydration and electrolyte replacement. If you

This one tip can save your race. As your heart rate increases, your body’s ability to absorb nutrients and hydration decreases.

On a hot and humid day, your heart rate will be higher than normal. Know this and adjust your effort levels accordingly. You may have to slow down in order to ingest the proper ratio of nutrition, hydration, and electrolytes.

You simply cannot run as fast in 90-degree heat as you can in 45-degree weather.

During extreme situations, you may also be tempted to skip nutrition breaks. Don't. Keep yourself hydrated and satiated.

Keep Your Core Temperature Cool During longer events (such as Ironmandistance triathlons or ultramarathons), activities will be done in the heat of the day; therefore, it is vital to keep your core temperature cool. Put ice in your cap and jersey, keep a bandana or sponge soaked in cold water or ice around your wrist or neck, and carry your own water bottle so that you can drink frequently. You may also have to adjust your pacing strategy to keep your heart rate and breathing at a level that allows food and hydration absorption.

Damage Control If you do find yourself overheated or dehydrated, adjust your pace so that your body will be able to absorb water and electrolytes. Begin cooling your core temperature with ice. If you are bloated and covered in salt, chances are you are not taking in enough water to absorb the electrolytes and nutrition. If your muscles start to cramp, take in more electrolytes and drink plenty of water until the cramps subside. In extreme cases of dehydration and electrolyte imbalance, seek medical attention immediately.

Although race day always proves to be unpredictable, these tips go a long way to keep your body's gas tank topped off and to ensure success in the heat. afm J u ly 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 1 0 3

’Cause you never know what you might run into.

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AUSTIN • SAN ANTONIO • EL PASO • HOUSTON • DALLAS

SETTING THE STANDARD IN SECURITY.

Events Featured // Charity Spike

THE COOLEST WAY TO GET FIT IN AUSTIN!

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

Nonprofit. Community. Rowing.

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fi c a te G if t C e r ti

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

P ri v a

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photo by Charity Spike

July 13

Charity Spike 2013 Your four-person volleyball team plays to raise funds for prizes; winning team chooses a beneficiary (Total City Sports, Project Phenix, or Children At Heart Ministries) to receive $1,200.

Zilker Park • charityspike.com

Sports and Outdoors July 9

Rhythm On Stage If you never got the opportunity to dance your favorite genre on stage in front of your friends, fans, and loved ones, The Long Center and Ballet Austin’s Butler Community School are giving you your chance! Ballet Austin will bring their students to the stage to provide dance lessons in Brazilian, West African, Broadway, Bollywood, and hip-hop style; after learning a move or two, you can dance the night away. You don’t have to be perfect or a professional; just enjoy the rhythm and music while you free your mind, body, and spirit. Long Center for the Performing Arts thelongcenter.org/event/rythym-on-stage/ July 13

for more info call

Cowboys of Color Rodeo The 2013 Cowboys of Color Invitational Rodeo entertains and informs while benefit-

512.472.0726 106 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

ing Harker Heights Super Hero Program, Veterans of Killeen, and the Adaptive Sports Program. The Cowboys of Color Rodeo is a showcase of different cultures that features bull riding, calf roping, barrel racing, Mexican Charros and trick ropers, Texas Buffalo Soldiers, and much more. This rodeo highlights a diverse Western heritage, culture, and lifestyle. Travis County Expo Center • cowboysofcolorrodeoaustin.net July 28

Lady Bird Johnson Tribute Day Come celebrate Lady Bird Johnson and the beauty she bestowed on Texas during this free event at the Wildflower Center. Visitors can take a guided tour of the gardens, check out the exhibits, and meet watercolor artist Jan Heaton. There will be plenty of activities for children as well. Lady Bird Johnson Wildflower Center • wildflower.org/tributeday

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Featured // Cowboys of Color Rodeo

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LIFESTYLE July 5

RTX 2013 Rooster Teeth Productions is presenting the ultimate convention for gamers. Come celebrate gaming and online content creation while meeting some of the developers for Internet gaming. There will be premiere screenings, workshops for those wanting to know more about the gaming and Internet industry, and participants will be allowed to play games before they have been released into the market. Austin Convention Center • rtxevent.com Anime Overload Join other anime addicts for this annual convention of Japanese animation and pop culture. Panel discussions, karaoke, anime music videos, and gaming are just a few of the events attendees can take partake in this weekend. Register in advance or on site. Holiday Inn Austin Mid Town • animeoverload.net July 13

Bastille Day Allons enfants de la patrie! Join your fellow Francophiles at the French Legation Museum to celebrate the storming of the Bastille and all things French. Live music, food vendors, and a silent auction will have you cheering, “oui oui!” Tickets are $8 in advance or $10 at the door.

French Legation Museum • afaustin.org

ARTS

alongside the biggest fireworks show in central Texas this Fourth of July. Enjoy the food, drinks, and arts and crafts that are available before the show begins (a complete listing can be found on the website); the Symphony performs at 7 p.m. and fireworks will dazzle starting at 9:45 p.m. Come early to spread your picnic blanket and enjoy this family-friendly evening. Auditorium Shores • austinsymphony.org/events

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July 6

Charlotte’s Web Director Jenny Wright has taken on the task of reimagining the childhood classic, Charlotte’s Web. This modern reenactment is based on the book by E.B. White, about a resilient young pig named Wilbur and his friend Charlotte, a brilliant spider who saves Wilbur from a terrible fate. This play about love and loyalty is the perfect story for children and young-at-heart adults. Scottish Rite Theater • scottishritetheater.org

Clean Car? Yes Please.

July 23

Stop and Eat the Roses Artist Devon Dikeou is a master of reiterating conceptual models in their physical reality while tapping into popular culture. She has taken part in 20 solo shows and over 130 gallery shows. In her exhibit Please, Dikeou has recreated and then photographed every flower arrangement and vase in Manet’s last paintings. This event is co-presented with Edible Austin and includes food and drink created with edible flowers for visitors to enjoy while viewing Dikeou’s work. AMOAArthouse at the Jones Center • amoaarthouse.org/2013/stop-and-eat-the-roses/

July 4

Fourth of July Fireworks & Austin Symphony Orchestra The Austin Symphony Orchestra performs

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Rides&Races Featured // Colin's Hope Kids' Open Water Swim

JULY July 1

Hill Country Kids and Family Tri Plum Creek Neighborhood, Kyle hillcountrytri.org

Colin’s Hope Got2Swim Lake Austin (4-mile solo and relay) 360 Bridge • colinshope.org

Pink Run Travis County Exposition Center • pinkrun.com

July 4

July 14

Freedom 5000 Camp Mabry • runtex.com

Couples Tri Walter E. Long Park • couplestri.com

Firecracker 5K & 1 Mile Fun Run/Walk Heather Drive & Fawn Park, Lago Vista • lagovistajuly4.org

July 18

Pure Austin Splash-n-Dash Pure Austin, Quarry Lake • highfiveevents.com

July 6

Shiner Half Moon Holiday 5K/10K/KidK Shiner Green Dickson Park • shinertx.com

July 20

Orange Leaf Half Marathon & 5K Orange Leaf Shopping Mall, New Braunfels • athleteguild.com

July 13

Capt’n Karl Series: 10K, 30K, 60K Mule Shoe Bend, Marble Falls tejastrails.com

108 a u s t i n fI t m a g a z i n e . c o m J u ly 2 0 1 3

July 21

Colin’s Hope Kids’ Open Water Swim Fiesta Gardens • colinshope.org

photo by Colin's HOpe

Featured // Capt'n Karl Series

July 22

August 29

Marble Falls Triathlon Lake Marble Falls • marblefallstri.com

Colin’s Hope Got2Swim Lake Austin 10K (solo and relay) and 10-miler Lake Hills Community Park Beach colinshope.org

July 27

September September 2

July 28

Northwest Family YMCA Indoor Triathlon Northwest Family YMCA, Austin austinymca.org

Tri Rock Austin Auditorium Shores • trirockcompetitor.com/ Austin/register September 7

Shop Ride at Steiner Steakhouse Steiner Ranch Steakhouse, Austin jackandadams.com

AUGUST August 4

Jack’s Generic Triathlon Lake Pflugerville • jacksgenerictri.com

Fifth Annual Water to Thrive 5K and Kid’s K Dell Diamond, Round Rock watertothrive.org/water-thrive-5k September 8

Brain Power 5K Williamson County Regional Park brainpower5k.kintera.org September 15

August 17

Vern’s No Frills 5K August race Berry Springs Park, Georgetown noexcusesrunning.com

September 28

Pure Austin Splash-n-Dash Pure Austin, Quarry Lake highfiveevents.com

Kerrville Triathlon Festival Inn of the Hills, Kerrville • kerrvilletri.com

August 25

photo by Enduro Photography

Cash. Keys. Phone. ID.

Take your stuff on the run!

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Won’t Bounce.

First Annual 80’s 8K John Grupton Stadium, Cedar Park • active. com/running/cedar-park-tx/run-free-texas-80 s-8k-community-race-2013

August 20

5K Run/Walk to Break the Silence on Ovarian Cancer The Domain • nocc.kintera.org

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T3 MultiSports 3rd Annual Youth Swim/ Run Event Sendero Springs Pool, Round Rock T3multipsorts.com

Submit your ride or race online at austinfitmagazine.com

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By the Numbers No Fourth of July celebration would be complete without a fireworks extravaganza. Each year on this national holiday, patriotic pyromaniacs flock to fireworks stands, while the less adventurous gather in city parks or in front of their televisions to share in this time-honored tradition.

60,000 Number of spectators anticipated at Austin’s Fourth of July celebration on Auditorium shores in 2013

400

People who lose their eyesight each year in fireworks-related accidents

940

Dollar amount, in millions, pulled in yearly by the fireworks industry

35

Cities in the U.S. with "Eagle" in the name; the largest is Eagle Pass, TX (pop. 26,248)

2,000

560

Degrees of heat emitted by a sparkler

1

Date that the original cherry bombs, which contained more than one gram of flash powder, were declared illegal (current cherry bombs are limited to 50 milligrams)

Number of weeks that Katie Perry’s hit “Firework” made the music charts, worldwide (it appeared first in 2010 on New Zealand’s Top 40 and last in Germany’s Singles Top 100 in 2013)

20,000 Fires started each year by fireworks

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

Number of times that Carnelle (played by Holly Hunter) drops her wooden rifle during the talent portion of the climactic beauty pageant in the 1989 comedy “Miss Firecracker”

1966

3,978

Number of F-18 Hornets (a type of fighter jet) pictured in the movie "Independence Day."