March 2013 - Fittest Dogs

Meet the Pets—the 2013 Fittest Dog Issue

Shifting Seasonal Gears

Embracing Austin’s

Fit for Duty

Shoe Review

with Stephan Schwarze

Service Dogs, Veterans, and STAR Flight

Style for SXSW

What’s New for Spring

Take the

People vs. Pet Food Quiz!

Mar 2013

It’s a Dog’s Life

David Wenger of Super Squadra, Bicycle Sport Shop’s Elite Race Team, at The Driveway Race Series

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Contents 26

Cover Stories F e at u r e s

03|13

46

Meet Austin’s Fittest Dogs 36

68

87

Marilyn

26

36

Fit for STAR Flight

68

76

87

Greens plus a tasty herb create a zesty side dish

Physical challenges shape a paramedic's life on the job and in his sport

AFM's stylist tells you what—and what not—to wear

Fitness combats post-traumatic stress disorder

Triathlete Stephan Schwarze shifts into the racing season

Roasted Pine Nut and Fennel Salad

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

Looking Good for SXSW

Movement and Mental Health

Changing Training Zones

photo by Brian Fitz simmons; Stacy Berg

OUR SELECTION

IS

Ahh-some.

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Contents

03|13

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

66

Fuel

28 Beat the Bonk

40 Doggie Data: Austin vs. America

New nutrition guide helps triathletes with diet

AFM compares our dogfriendly city to the nation

30 Protein and Athletes

42 Fit for Service

Could you pass these physical fitness requirements?

32 Your Risk of Heart Disease

60 Canines Helping Veterans

Live

34 Losing His Pack

A beloved pet adapts to aging

Service dogs do their duty for returning warriors

62 Soldier, Runner, Advocate

Find out more about the people and animals featured in The Pulse

70 Food for You—Or Fido?

AthleticFoodie Garrett Weber-Gale addresses this important nutrient

How food choices can combat this killer

Look

66 Meet the Models

Can you can identify the “people”-appropriate dishes here?

72 Fit Finds

Pamper your pets with these purrfect products

Veteran Vincent Petrucci finds his fitness with Team Red, White & Blue

38 Exercise and Elderly Dogs

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 M a r 2 0 1 3

22 WWW 24 Fit Focus 44 The Pulse

Special Section 80 Spring Shoe Review

A vet and a canine consultant give the skinny on the impact of nutritional choices

Train

92 Making the Transition to Speed

84 AFM FITTEST Sets the Standard

Successful running means leaving your comfort zone

88 Why Swimming Works

Diane Vives combines performance with fat loss for workout success

90 Jen McRae Cuts the Crud

How successful athletes make their own luck

Here are the numbers to strive for in 2013

All athletes can benefit from getting in the water

Eliminating negatives in training gives great cycling results

Why your older and overweight pet needs to learn a new trick

In Every Issue

Feel

74 Health, Food, and Your Pet

94 Muscle Movement

98 Coach Carrie

100 AFMDC

It’s time to celebrate!

104 Events Calendar 106 Rides & Races 114 By the Numbers

photo by Brian Fitz simmons

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Letter From The PubLisher Publisher/CEO Louis M. Earle

Woof, Woof, Bark, Purr If we could talk to the animals

E

ach year AFM pays tribute

to our fittest canine buddies.

As depicted in the “most liked” Budweiser Super Bowl ad, we resonate to an animal’s gentle loyalty and companionship. Many of the entries for Austin’s Fittest Dogs included wonderful comments straight from the candidates themselves. In keeping with getting the scoop right from the horse’s mouth, I endeavored to ask my own animal crew at our home at Crackerdog Ranch what they had to say about all this hoopla.

Cora, "Queen" (Shiloh shepherd): “I’m okay with this fitness stuff as long as I don’t have to do a marathon or something; what I really like to do is ride in the car with my head out the window and my ‘doggles’ on. Laying inside in the air conditioning with my head on the windowsill watching the stupid Aussies race around all day is also pretty cool.”

Max, "Guardian" (Great Pyrenees): “My fitness routine is all about patrolling the barn and making sure that no zombies attack.

Sometimes I chase the chickens to get some good aerobics in, but they don’t play fair when they use their wings. My human family gives me a treat every night and scratches my tummy, which I really love. But I hate getting the burrs taken out of my tail.”

Charlie, “Sleeper” (miniature Australian shepherd): “I get freaked about most things. I absolutely hate going in the car, and I’m scared to go through the

Online

vestibule at night to my bed. I get a good workout by sprinting with the dumb Aussies. Afterwards, I love to take naps, but I can never make up my mind where to sleep—on or under my human’s bed, or on my own bed. I’m not good at making decisions.”

Simeon, “Squirrel Man” (German shepherd/collie mix): “Man, I love to exercise. I run all day in my backyard, and I chase the cows, horses, and anything else that comes close to my fence. They used to freak out when I barked, but they’re getting used to it now; Sarah, the donkey, with her goofy ears, just lies down next to my fence and stares at me. What a bummer. I take my human, Janie, for a 3-mile walk every morning and I lecture her if she’s late or misses it. But the most fun is trying to catch Huey, the squirrel, who taunts me all day long, gibbering and jabbering.”

So there you have it, a dog’s/cat’s eye view of life at Crackerdog Ranch and how our guys and gals stay fit…and you haven’t even heard from the mini cows or Zack, the Warmblood horse, or Sarah, the crazy donkey! Don’t you love our menagerie?

But don’t stop here; go cover to cover and enjoy AFM’s other marvelous “tails” of Austin’s Fittest Dogs.

Keep Austin Fit,

Lou Earle, Publisher, CEO

To hear what Spanky (the long-haired Dachshund), Blue and Miki (the "stupid Aussies"), and Bailey (the Snowshoe/Siamese cat) have to say, read the rest of the Earle menagerie's comments at austinfitmagazine.com

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

COO Alex Earle eDITOR in Chief Leah Fisher Nyfeler Assistant Editor Courtenay Verret Art Director Weston Carls Assistant Art Director Sarah Schneider Director of Marketing & Communications Carrie Crowe Advertising Consultants Betty Davis, Amity Ponsetti Writers Carmen Ayala-Troncoso, Carrie Barrett, Maurice Culley, Carson Hooks, Jen McRae, Stephan Schwarze, Alexa Sparkman, Diane Vives, Garrett Weber-Gale, Cregg Weinmann, Anne Wilfong Operations Assistant Jessica O’Brien Editorial Intern Madie Leon Design Interns Whitney Fenzel, Melissa Warren General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions ideas@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings events@austinfitmagazine.com Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted.

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

Letters To the editor

From Our Readers “…Next year, a GREAT option to vote on for ‘Best Of’ is ‘Best Group Exercise Instructor.’ A lot of us not only teach spin but also Cardio Kick Boxing, Barbell, etc. I think it would be a fantastic addition to the ‘Best Of’ list.” Kim Strassmann Eagle QUestion: Several readers asked, “How do businesses and individuals get chosen for the ‘Best Of’?”

ANSWER: AFM’s yearly "Best Of" awards list is entirely made up of reader-nominated selections. Each year, AFM reviews the categories, makes appropriate changes, and puts together the survey, which we distribute via the AFM newsletter, Facebook, and a variety of other resources. Then, we simply collect our readers’—

YOUR—votes. (Note: We do cull out those votes that come from the same source, so no, voting for yourself 800 times doesn’t help.)

If you have an interest in being selected for the 2013 "Best Of" list, the thing to do is build a public presence in Austin, especially through social media. Make sure the “Best Of” survey reaches the people who know first-hand how good your business, class, or athletic prowess is. The AFM survey is distributed approximately two months prior to the issue release in January to allow us time to collect and cultivate the results, so look for it next December.

Another great way to gather exposure is to participate in the AFM FITTEST event this June (www.afmfittest.com). Show Austin just how fit you (or your clients) are for the 2013 “Best Of” list!

Correction AFM would like to apologize and correct the misspelling of Danielle Famolare’s name in the February story, “Fitness + Passion = Love.” The corrected version is available online at austinfitmagazine.com.

AFM FITTEST Questions Registration for the AFM FITTEST is now $50; get signed up to take advantage of this price before May 1, when cost for the individual competition goes to $60.

Readers are writing in with questions. Here are two, with a response from test creator Diane Vives. For more information and to see additional Q&A, visit afmfittest.com QUestion:

“Will spikes be allowed for the 40-yard dash? Is the 1-mile run on a track?” Deborah Yagow

QUestion: “For the AFM FITTEST events, what type of shoes are allowed? Can we wear football cleats or track spikes, or are only rubber-soled shoes allowed?” Michael Kountze ANSWER: The 40-yard dash is on a grass surface and the best choice is a turf shoe as the ground is typically hard but grass covered. And the 1-mile run is on a road surface that is on base. So it is asphalt. No metal spikes are allowed, nor would they be appropriate for the surface. While you are allowed to bring a change of shoes in your bag, you must have them with you as you have to stay with your heat as it moves through the tests. So running shoes appropriate for road surface will be your best choice.

AFM wants to hear from you!

Have you recently taken a trip that revolved around fit living?

Did you take an eco-tour of an island, run a race in an exotic land, plan a bike route that went crosscountry, experience a cruise that revolved around healthy eating? Share your fitness adventure with AFM readers as part of our upcoming May issue. Go to austinfitmagazine.com and click on “Write for Us” to send in your story. Deadline for submissions is March 8.

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

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

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 One of the most unexpected running performances in 2012 featured Meb’s victory and new PR at the Houston Trials on January 15, 2012, and his fourth place and fastest American finish at the London Games on August 12, 2012. Meb is an elite runner who always races best under the most difficult conditions. Coached for 18 years by Bob Larson, he finds strength in his ongoing relationships.

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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

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

Jess Kolko

Bill Hanson

marla Briley

Madie Leon

Ashley Hargrove

Lisa Maxwell

Jess Kolko has over 15 years of kitchen experience in a variety of restaurants.

She is a registered dietician and graduated from the University of Texas at Austin with a degree in nutrition with honors. Kolko is a part of the Global Healthy Eating Team at Whole Foods Market as the Healthy Eating Registered Dietitian and Culinary Educator. She is also the founder of Nutrition Hotline, nutrition advisor for Kiwi Magazine, and a contributor to several online and print publications.

Bill Hanson is a Flight Paramedic, Rescue Swimmer, and Crew Chief for Travis County STAR Flight.

He has been a part of the public safety community since 1989.

Hanson is also a rockclimber, mountaineer, and triathlete.

Marla Briley is a local triathlete/ runner and dog lover.

She has trained for and competed in multiple marathons, 70.3s, and Ironmandistance races. Briley is the Austin-area Coordinator for Texas German Shorthaired Pointer Rescue, where she also volunteers as a foster. Briley's favorite running partners are her dogs, and she has found that many negative behaviors (digging, jumping fences, chewing, barking, and fearfulness) are eliminated when her fosters start a running program.

Her belief: A tired dog is a happy dog.

Madie Leon is a sports journalism major at the University of Texas at Austin.

She has been a part of the sports world for several years, covering and photographing athletes who now play at Division I schools all over the country. When she is not studying or playing some sort of outdoor sport, Leon can be found actively participating in several ministries on campus.

Lisa Maxwell is a long-time Austinite, sometimes writer and dog aficionado. You can often find her on weekends making the rounds at an off-leash park or on a pet-friendly patio in the company of her standard poodle Mirabelle, who has her own Facebook.

madieleon.blogspot. com

DTK Austin founder Ashley Hargrove has worked in Los Angeles, Chicago, and Canada for major productions.

Hargrove has modeled for department stores (Neiman Marcus, Southern Thread, and countless boutiques) and Hargrove specializes in styling artists of all kinds, including models, musicians, and radio/ TV personalities (her work has appeared on“Dancing With the Stars” and in Dell ad campaigns). Hargrove enjoys spending free time at the park or Barton Springs with her two dogs, Steven and Tuna.

Page 46

dtkaustinstyling.com

starflight. traviscountytx.gov www.wildmed.com Page 36 photo by kreutz photography

@jess_kolko @foodhotline nutrition.pockethotline. com Page 28

Page 68

Page 38

Here’s how.

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

Page 46

/dtkaustin

Texasgsp.org

Write for AFM

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

@madielikealion

/mirabellepoodle

Submit FitFocus Photos Here’s how.

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

Courtenay verret Courtenay Verret is a freelance writer in Austin who is obsessed with all things swimming.

She spends most mornings in the pool with Pure Austin Coaching and is a member of the Colin's Hope Got2Swim team. When not in the water, Verret volunteers with her dog Boudreaux as a pet therapy team for Divine Canines. @Cour10AV Page 46

Fit dogs like to ride in style.

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Social Media Swimsuit Contest The finalists have been chosen! Visit the AFM 2013 Swimsuit Contest Finalists photo album on Facebook to see the best of our reader-submitted swimsuit contest.

Voting will take place between 3/1 – 3/8. Will your favorite make it into the May issue?

AFM Newsletter

Last year's winners, left to right: Natalie Kraus, Jarrod Freshour and Inez Escamilla

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

AustinFitMagazine.com Videos Anne Wilfong shows step-bystep construction of the Pine Nut and Fennel Salad.

Watch Diane Vives give instructions on a Muscle Movement combo that targets fat loss and performance.

Web Exclusives

Tackle the Austin American-Statesman Capitol 10K hills with Coach Carrie's running tips.

@AustinFit Most Popular AFM Tweet: Download the ENTIRE #COACHCARRIE @Cap10K training schedule on @TrainingPeaks right here: http://ow.ly/hjrBo

/AustinFitMagazine Most Popular AFM post: Have a fit weekend!

Fit Finds giveaway: Visit AFM's Facebook page on March 13 for a chance to win select Fit Finds featured in this issue. Your furry friend will surely appreciate these Squirrels in a Log, the Fido Float Life Jacket, and other various toys and treats. Good luck!

p. 72 22 a u s t i n fI t m a g a z i n e . c o m M a r 2 0 1 3

Cadence and Leila

March 1 Love the fit dogs? See additional stories and photos of Cadence, Leila, and Cella on the website.

March 19 Wholesome treats and caring for kittens round out the month’s look at healthy living for pets.

Team Red, White & Blue: AFM takes an in-depth look at the organization and how it works to help veterans.

March 27 Getting fit for SXSW—this Austin-based singing group worked their bodies in order to prepare for shows. AFM investigates the method, progress, and results achieved by the Austin Phoenix Project in this Web exclusive article (SXSW shows on 3/10, 3/14, 3/16).

March 15 AthleticFoodie Garrett WeberGale provides another delicious recipe; this month’s dish is Roasted Beets with Spiced Goat Cheese, Hazelnuts, and Citrus Vinaigrette.

photography by Brian Fitz simmons

Fit Focus

Veronica Demarti conditioning her horse Rocky at the XS Equine facility photo by Kristen Carey

24 a u s t i n fI t m a g a z i n e . c o m M a r 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

I tasted a version of this salad in California and fell in love with the fennel and pine nut combination. Try serving it with roasted chicken or salmon.

Roasted Pine Nut and Fennel Salad

Did you know?

Fennel, an herb, can be eaten raw or cooked and is high in vitamin C. One cup of raw fennel provides approximately 27 calories, 6 grams of carbohydrates, and 3 grams of dietary fiber.

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

Nutrition

What You Need

Calories 140 Fat 11 g Protein 5 g Carbohydrate 7 g Fiber 3 g Sodium 160 mg

5 ounces mixed baby spinach and kale 1 small fennel bulb, green tops removed and sliced very thinly 8 ounces mushrooms, sliced

Nutritionists

How to Make it 2 tablespoons pine nuts, roasted 2 ounces Parmesan cheese, shaved Âź cup white wine vinaigrette

1. Heat oven to 325-350 degrees. Spread pine nuts on a baking sheet and roast until golden. Let cool.

2. Combine greens, fennel, mushrooms, pine nuts, and Parmesan cheese.

3. Toss gently with white wine vinaigrette.

Makes approximately: 8 servings Serving Size: 1-½ cups

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

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

photo by Brian Fitz simmons

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Fuel Book Review

Beating the Nutrition Bonk A great new nutrition resource for triathlon’s fourth discipline

By Jess Kolko, R.d., Ld.

I

had the pleasure of reading Dr. Jamie A. Cooper’s new book, The Complete Nutrition Guide for Triathletes, on a flight back from Phoenix a few weeks ago. As I looked down on Tempe Town Lake—the site of my first Ironman triathlon—I wondered how much better I would have felt on that run had I been in possession of this book during my 2008 season.

As a triathlete, assistant professor of sports nutrition, and kinesiology expert, Dr. Cooper has a unique perspective on the topic of sports nutrition.

She knows exactly what it feels like to bonk after a brick workout and feel amazing on a run during an Olympic distance triathlon. The best part is she knows why the body experiences these highs and lows and how to correct them.

The comprehensive nature of

this new work, which starts with the basics (what is a carbohydrate?) and moves through questions regarding supplementation and weight management, is refreshing. As a dietitian and athlete, I have read pretty much every book on sports nutrition I could get my hands on, and I’ve often thought how confusing many of them would be if the reader didn’t have—at the least—a degree in science. On the other side of the spectrum are expert works that were too simplistic to be of any real help.

Dr. Cooper’s book was surprisingly easy to read and understand while being informative and helpful. She breaks down the basics in language that is easy to understand; there’s no need to pull out a Latin dictionary to gain a good understanding of the body’s needs.

Readers may, however, want to pull out a calculator.

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In several places throughout the book, there are opportunities to “try things on for size.”

You get to calculate your carbohydrate needs, your own weight in kilograms, and several other numbers that are useful when dialing into the perfect nutrition and hydration plan.

While several of my training partners would rather call me up to make a plan for them, I know plenty who would love to get their hands on this book and tackle creating a nutrition plan on their own. This is one of the few resources I would recommend to an athlete who wants to take a crack at crafting a useful fueling plan for both on and off the racecourse. And no worries—if you get stuck, you can always shoot me an email and I’ll be happy to help! afm

Nutrition Tip from Dr. Jamie Cooper “In general, I think athletes should follow a healthy, balanced diet to meet their nutrient needs. With that being said, many athletes fall short of this goal.

Therefore, I recommend that all athletes take a multivitamin/mineral pill daily. It can be viewed as an insurance policy; if you’re not eating a healthy, balanced diet, a multivitamin will help ensure that you are getting the micronutrients you need every day.”

Interview, caseperformance.com

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Fuel AthletE

Protein Packs a Punch

This critical nutrient can impact your training

By Garrett Weber-Gale

H

ot topic: Athletes and protein—better yet, people and protein. Time and time again, I’m asked the following questions: How much protein should I eat? What’s the best source of protein? Can I have too much protein? I have a question of my own: How did we ever get on this trail?

While protein is essential and something we need to survive and promote a healthy lifestyle, it’s not the only critical nutrient.

However, since it is such a point of interest for so many people (athletes and non-athletes alike), it’s a perfect topic to delve into when discussing nutrition.

First off: Yes, protein is important. As an Olympic athlete, I have a very close relationship with protein. Working out upwards of five hours per day causes a lot of stress on my body and significant muscle breakdown. Therefore, I make a concerted effort to replace what I lose as quickly as I can, immediately after working out. I’ve been seeing nutrition experts for over ten years, and each of these experts has told me that it’s most beneficial to replace as many nutrients lost during exercise within one hour of finishing activity. Ultimately, you want to replenish within 30 minutes. The

closer you can get, the better.

When I finish exercising, I do two things. First, I eat something that contains simple sugars, most often fruit, in order to replenish my glycogen stores (the most readily used energy source when we work out). My favorite fruit of choice is dried mangos. I also eat oranges, bananas, grapefruits, and dried strawberries. While fruit juice also contains simple sugars, some are artificially sweetened (not what we want), and the juice rarely contains as much fiber as does natural fruit, so stick with the whole fruits.

Second, I immediately drink a 100 percent whey protein shake to help promote muscle growth to repair the breakdown my body’s musculature system just incurred. I will also often bring a Tupperware container of beans, rice, and vegetables to eat within ten minutes of finishing my workout. If you want ultimate performance, you must take care of the details and do a bit of prep ahead of time; making a bean and rice dish like this is an easy thing to do on a Sunday, and that advance effort can provide readily available nutrients almost whenever and wherever we need it.

I teach cooking classes in Austin fairly regularly, and participants always want to

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know “How much protein is enough?” Many Americans have come to believe that a large part of their diet should be made up of protein. The truth is that most people these days really aren’t doing enough physical activity throughout each day to warrant a great deal of protein in their diets. You might actually be surprised by how little protein is required to maintain the tissues in our body. Many professionals recommend that between 10-35 percent of a daily diet be made up of protein, depending upon how much you exercise. Jess Kolko, a registered dietitian who often works with us at AthleticFoodie, has some really great insight on protein needs:

•

Daily protein intake needs are about 0.8 grams per 2.2 pounds of body weight. Therefore, a 180-pound male needs roughly

•

65 grams of protein per day.

An elite athlete may require up to 1.2 grams or more of protein per 2.2 pounds of body weight.

A 180-pound male athlete would require 98 grams in order to maintain his muscular system.

No matter if you’re a vegetarian, vegan, or a committed carnivore, you can fulfill your needs from any of these sources. Yes, it is true that vegetables are missing one or more essential amino acids (the muscle’s building blocks), and this depends upon which vegetable, as they are all different. Therefore, keeping a wide variety of foods in your diet is a fundamental practice to keep.

Now that we understand how much we need, what happens if we take in too much protein?

Let’s think back to the point in time when humans were scavengers. When we could find or kill food, we ate as much as possible, and this excess was stored as—you guessed it—fat.

The same holds true of excess nutrients, and this is where being conscious of and focused on what we’re consuming makes a big impact on our overall health and ability to perform.

I realize most people are not about to start keeping track of all the calories, much less protein, they consume in a day. I’m not telling you to.

Begin by occasionally doing an Internet search for the protein content in different foods you regularly eat. Getting a rough understanding of how much protein is actually in the foods you’re eating makes a big difference on your ability to decipher how much of these you should actually be eating.

Nutrition supplements are easy to gauge, as the information is printed on the label. Once you get started, keep a close eye on your weight as well as your physical appearance. If you begin to notice changes in your body that you like, keep up the good work. If you are unsatisfied with results, make subtle adjustments; success is all about fine-tuning in small ways. I’ve been a professional athlete for six years, and I’m still regularly using trial and error to help make adjustments to my eating habits. Continue learning and working to hone your skills in eating for performance and you will see a tremendous difference! afm

Fuel Nutritionist

What you can do to improve your cardiovascular health

Heart Disease: Risk and Prevention

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

H

ow often do you think about your cardiovascular health? Did you know that, according to the National Institute of Health (NIH), a man’s risk for heart disease begins to increase significantly by the age of 45 and a woman’s risk increases starting at age 55? While it may take years for cardiovascular disease to develop, there are steps you can take now to reduce your risk factors. Several modifiable risk factors for cardiovascular disease are maintaining healthy blood pressure, cholesterol levels, and physical activity. There are certainly risk factors you cannot modify, such as age and a family history of cardiovascular disease, but even so, those aren’t reasons to ignore those risk factors you can change. Let’s get started.

Blood Pressure

Cholesterol

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Physical Activity

p ©

High Blood Pressure Every time you go to the doctor, your blood pressure is checked, but you don’t always get the results unless you ask for them. Ask and keep a record over time so you can identify any trends. Normal blood pressure is less than 120 mmHG/80 mmHG. Dietary changes such as increasing potassium intake through fresh fruits and vegetables, consuming calcium and magnesium rich foods, and reducing sodium and alcohol intake can help lower your blood pressure. Aim for 4,700 mg daily of potassium through fruits and vegetables such as squash, potatoes, broccoli, oranges, melon, and bananas.

Calcium found in low-fat dairy products and the magnesium in whole grains, nuts, seeds, and green leafy vegetables might also play a role in maintaining healthy blood pressure.

Reducing your sodium intake will make an impact; start by using less salt when cooking and seasoning your foods, instead using fresh herbs and spices—or just go without.

If you drink alcohol, limit consumption to one drink per day for women and two drinks per day for men.

Cholesterol The National Cholesterol Education Program recommends Therapeutic Lifestyle Changes (TLC) as an effective way to reduce LDL cholesterol. Ideal total cholesterol is less than 200 mg/dl, and an optimal LDL is less than 100 mg/dl. In addition to eating a diet low in cholesterol and saturated fat, several foods such as those high in soluble fiber, plant stanols, soy protein, and tree nuts have been suggested to aid in lowering LDL cholesterol.

Combining several of these cholesterol-lowering mechanisms will have an even greater impact than each one alone: • Soluble Fiber. The NIH estimates adding 5 to 10 grams of soluble fiber per day may lower your LDL level between 3 and 5 percent. You may already be eating several foods high in soluble fiber such as oats, barley, legumes, psyllium, apple, pears, and strawberries. For example: ¼ cup dry steel-cut oats cooked at breakfast

and one large pear provide approximately 5 grams of soluble fiber.

• Plant Stanols. Adding 2 grams of plant stanols per day, when part of a heart healthy diet, may decrease your LDL cholesterol by 5 to 15 percent. Margarines enriched with plant stanols are readily available and can easily be swapped for butter, a more saturated fat.

• Soy Protein. Swapping soy protein for an animal protein high in saturated fat may potentially decrease your risk for cardiovascular disease. Whole soy proteins include edamame, tofu, tempeh, miso, and soy milk. Start simply by using extra firm tofu in your next stir-fry or switching to soy milk.

• Tree Nuts. Rich in unsaturated fats and low in saturated fat, tree nuts such as almonds, pecans, walnuts, and hazelnuts are an excellent way to add nutrients to your diet and may help reduce your LDL cholesterol. Eating just

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1.5 ounces per day as a snack or tossed in a salad or stir-fry is an easy way to boost your diet with a heart-healthy food.

ance meets strengt Where eleg h

Physical Activity We often think of exercise as a way to maintain weight, but it’s also important to remember the cardiovascular benefits you gain every time you exercise. Exercise doesn’t have to be hard and strenuous to be beneficial, and some activity is always better than none. As a matter of fact, breaking exercise down into 10-minute intervals is a good way to get started in an exercise program.

The U.S. Department for Health and Human Services currently recommends that adults, ages 18-64, get two hours and 30 minutes of moderate intensity exercise OR one hour and 15 minutes of vigorous intensity or an equivalent combination of both per week. Further recommendations are for adults to strength train two days or more per week.

Combining several of these methods to maintain a healthy heart will have more impact than each one alone. For additional information on increasing your heart health, visit the American Heart Association at www.heart.org. AFM

topped with 1 tablespoon of ground flax seed

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FitxFamily

Saying Goodbye A dog finds new life after losing his pack

W

e lost Belle in December.

She was a 13- (maybe 14-) year-old black Lab, a gentle giant. At the end, her back hips had given out and she could barely lift herself. Our young boys have asked where Belle went. “Doggie Heaven” – the only acceptable answer.

She was the second of the three Labs to leave us. Fudge, the chocolate Lab, went first.

He had to be put down several years ago as cancer wreaked its havoc on his frail body and three remaining legs. His mind fought on in spite of his dying body; Fudge still begged me to throw him his tennis ball so he could drag himself over to retrieve it.

Dallas is now the last

man standing. He’s an 11-yearold yellow Lab, the youngest of my father-in-law’s trio. Dallas was originally my dog, my companion—a birthday gift in college from my wife, who was then my girlfriend. For a time we thought him not the sharpest knife in the drawer. Until we realized he was instead very stubborn and very independent.

But that independence has waned over the years. After college, Dallas and I had to split up. I was living and working in downtown Dallas. My not-yet father-in-law, who had discouraged the Dallas (the dog) purchase, took in my pet.

My end of the deal was to take all three Labs out for somewhat regular recreation/exer-

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By Carson Hooks

cise. So, Dallas went to live with Fudge and Belle.

Initially the arrangement went okay, but not great. Dallas was mad. He had been dropped in as the new kid where Fudge was the obvious alpha male and Belle followed Fudge everywhere. Dallas had no aspirations of taking the alpha spot. He just wanted to be the only kid, no supporting cast necessary.

But the three grew on each other. Familiarity bred comfort.

Fudge still led Belle, and Belle still followed Fudge. Dallas still did his own thing, but he was tolerated and maybe included as the third wheel.

When Fudge died, Dallas and Belle could not be separated.

Having never been alone, Belle latched onto Dallas as her new alpha male. In true alpha form, Dallas would not pay Belle much attention. But when they were apart, Dallas was skittish and distracted. The new duo continued that way for over seven years, going everywhere together, each one on edge when the other was not within sight.

On the day when Belle didn’t come home from the vet’s office, Dallas was immediately suspicious. Then, soon, he became depressed and lethargic. He barely got up to greet anyone.

It didn’t help when my fatherin-law had surgery and Dallas’ weekend ranch excursions stopped. Julia’s dad wondered if Dallas wouldn’t soon be ready to go as well.

But recently we picked up Dallas and took him with us to the ranch for the weekend. Our boys were delighted to have Dallas riding with us, and Ella Marie pointed at him and laughed (over and over). Dallas spent the weekend hanging out with us and acting almost like a puppy again. I’m certain it was the most active Dallas had been in several months. When we fished, he swam after our lures and chased and snapped at the bass we reeled in. The boys could sense the change—I don’t know that they had ever seen Dallas swim.

We’re now seeing him fairly often, and it seems our kiddo trio may make suitable new companions for Dallas. They keep him active and keep him from being alone. He entertains them simply by being a novelty and another friend to have around (one that can swim much better than any of them).

And with my old friend in tow, I don’t have to entertain any requests for a puppy. afm

Butler Community School

Photo by Tiffany Campbell Photography

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Appointments available 7 days a week.

Classical Pilates training for individuals and groups in Ballet Austin’s state-of-the-art Pilates Center

Pilates Get Started Offer

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Fit OVer 40

Working with Star Flight Where being an athlete and on the job meet

By Bill Hanson

I

have always been in good physical condition, though why wasn’t always clear. Sometimes, I recognized the purpose for being fit. At age 19, I scored best in my platoon on the U.S. Army physical readiness test. In my twenties, I worked as mountain guide and climbed peaks daily, sometimes carrying my clients’ backpacks in addition to my own (and occasionally even carrying my clients). In college, I started competing in triathlons for no particular purpose other than stress relief and, at 34, I took first place in my age category at an off-road triathlon in Vermont. It sounds like quite an accomplishment until you realize that I was the only male in my age category!

It was when I moved to Austin at age 41 that I first discovered a community that treated fitness as a lifestyle. Suddenly, I was no longer placing first in triathlons! It was then that I also found myself working alongside other paramedics and nurses (in addition to firefighters, police, and EMTs) who viewed physical fitness as an important part of their

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job preparedness. Since then, working as a flight paramedic for STAR Flight has given me a real purpose for continuing to stay in shape as I approach my fifties.

Working as a flight paramedic, helicopter rescue specialist, and crew chief for Travis County STAR Flight is a physically demanding job. On any given day, you need to be ready to lift a patient out of a car (or off the roof of the car during a flooding event), swim after a victim who may be drowning, rappel down a cliff, or balance on the skid of an aircraft during a fire-fighting mission or a hoist operation. You must be able to perform all of your duties, day after day, in triple-digit heat

or in near-freezing cold, without warm-up or cool-down.

Perhaps the greatest challenge of the job, though, is in balancing the physical training for the job with the daily performance of the job. It is so easy on any given day to engage in several forms of quality exercise in Austin, from paddling on Lady Bird Lake to running on the Barton Creek greenbelt, but I have had to learn to be careful. I space my

Photo by Bill Hanson

Above: Men and women of STAR Flight. Photo by Timothy Bougie

Left: Flight crew chief during hoist operation. Center: Bill Hanson prepared for water rescue training.

Right: Bill Hanson in swift water training. Photos by Bill Hanson, Kristen McLain, Lynn Burtschell

higher impact workout days far enough away from my workdays in order to avoid showing up for my duties with an “exercise hangover.”

I usually schedule my highimpact days right after my scheduled shifts in a week, scaling down to more toning and maintenance workouts as the following workweek approaches. My favorite thing to do on the first day after a set of shifts is take a long run up the Twin Falls trail. The day before I return to work, I like to swim in the pool at Barton Springs.

Emergencies don’t follow a schedule and, in a county where fires and flooding can occur as regularly as an outdoor concert, you need to be prepared to push your limits when the unexpected

Online

happens. During the Labor Day fires in 2011, for instance, I participated in the Austin triathlon that morning and then had to respond to a county-wide emergency call out, spending the afternoon fighting the Pedernales fire.

Being in chronically good physical condition, something that an active Austin lifestyle makes easy, allowed me to meet the rigorous demands of that day.

I like to engage in a variety of exercise types in order to fulfill the varied demands of the job. Swimming is a necessity of the job for a STAR Flight paramedic and, in Austin, I can swim outdoors all year. Paddleboarding on Lady Bird Lake gives me the core strength I need in order to lift patients from awkward

positions, and yoga helps me maintain the flexibility I might need when crawling into an overturned car or while attaching a water-bucket to the bottom of the aircraft during fire-fighting. Trail running on the greenbelt helps keep my ankles strong and enables me to acclimate to the heat in summer. Rock climbing gives me the confidence I need to stand out on the skid of the aircraft during a fire or a rescue.

Coming to Austin to work in rescue felt like something I had been preparing for all my life. And working rescue in Austin has given me something to keep preparing for every day. afm

Read more about the requirements for becoming a STAR Flight paramedic at austinfitmagazine.com.

M a r 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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Teaching Old Dogs New Tricks Introducing exercise to your dog

O

ne of the hardest aspects of

being a dog owner is the realization that you will most likely have to say “goodbye” to your canine partner before you are ready. As a result, we often go to great medical lengths to extend our dogs’ lives and, yet, the easiest way to help our friends live longer, fuller lives is the same way we can help ourselves live longer, fuller lives...through exercise.

Age and Exercising dog's age is no longer calculated by the well-known “calendar year x 7” formula. Consider this: When your dog is 1 year old, she is already almost as big as she will ever be and, if not spayed, able to reproduce and care for a litter of puppies.

How many 7-year-olds do you know who are raising babies? Hopefully none!

At 1 year of age, your dog is the equivalent of a 16-year-old human and at 2 years, your dog is more like a 20-yearold. After that point, the year multiplier begins to decrease. At 5 years old, your dog is more like a human who is in his mid 30s. At eight, he is the equivalent of a 50 year old. There are so many people who think their dogs have reached “old age” at 8 years and are ready to hang up their leashes and send them into retirement. I have friends who are just taking up Ironman-distance triathlons in their 50s and are racing ultras well into their 60s; I could not imagine suggesting they are too old for exercise and should hang up their shoes.

Many of my human friends, however,

A

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By Marla Briley

have been leading active lives for a long time. On the flip side of this, if your dog has led a sedentary lifestyle and is out of shape, he may actually be older than the normally calculated doggie years. To put it into perspective, I have a friend who got a Wii, along with the Wii Fit board and game, for Christmas. The first step when setting it up is determining your “Wii Age.” My friend is pretty fit by most American's standards; he exercises a few times a week and eats a fairly healthy diet. However, according to the Wii, his weight and BMI are a little high so, though my friend is only 48, his Wii age is 53.

The same concept can be applied to your dog. If you don't exercise with him, don't feed him the right food, and don't give him the stimulation he needs, your 5- or 6-year-old dog could have the body health of a 9- or 10-year-old dog.

How to Get Started with Exercise spoke to my friend, Kristen Kjellberg, who is a fourth year veterinary student at Texas A&M, and she shared this bit of advice: “The first step is to have your dog checked out by a veterinarian. If your dog is overweight or has any underlying medical conditions, those issues may need to be addressed first. For any dog that doesn't already exercise, you should start out with walks and move up to runs; it's very similar to what a previously sedentary human should do.” Kjellberg went on to explain the benefits of adding in exercise: “Exercise helps in a multitude of ways. It can reduce weight, which

I

decreases mechanical strain, and helps in another important way [by reducing fat]. Fat actually promotes inflammatory mediators that worsen arthritic conditions; [therefore], the less fat that is present, the less inflammation. Exercise also promotes muscle mass, which makes the joints more stable. The more stable the joint, the less secondary inflammation that occurs.”

Gradually Building Endurance once had a foster dog that came from a shelter out in West Texas. Because the owner had surrendered the dog, we knew his age—12 years. When Trapper came to my house, his arthritis was so bad that he could hardly make it up the stairs. He also had heartworms, so we began his heartworm treatment, put him on a high quality food, and added arnica for inflammation.

Once his heartworm treatment was complete, Trapper went to a new foster home, where he was introduced to swimming at Barton Springs and then to walking (and later followed by running) on the Lady Bird Lake trail. Trapper would eventually run five to ten miles a day, and he loved every minute of it. This was a successful way to build up endurance for exercise in a dog that started off with many problems.

Kjellberg reinforced this gradual approach to exercise: “If you tried to make an arthritic dog run three miles when it only walks five minutes a day, the new activity is going to cause inflammation and damage. Slowly work up to the distance and time you would like, and listen to your dog when he/she tries to tell you it's painful.”

I

Eating Right For Exercise roper diet is also very important as you get your older dog out and moving. Just as different types of food affect you differently as you exercise, the quality as well as quantity of food you provide your pet can make a dramatic change. Grocery store kibble, with its low nutritional value, can be the equivalent to eating a bag of candy for dinner. It may provide quick energy, create hyperactivity, and leave your pet feeling “hung over.” Just as when you eat that bag of candy, it will also leave your dog feeling hungry because of the lack of nutritional value. A quality dog food gives your furry friend the vitamins and nutrients he needs, and this healthy nutrition is even more important in seniors.

My own dog is 12 years old. I adopted her from a local rescue group when she was 6, and we started out with short, 1-mile runs. From there, we graduated to 3-mile runs and, before you knew it, she was joining me on runs as long as 13 - 18 miles.

This January 1, she ran the annual RunTex New Year's Day 13-mile route with me.

People tell me all the time that they can't believe she is 12 because she moves and acts like a dog half her age. Recently, we met up with a younger, 6-year-old dog at the park that was probably ten pounds over weight. Even though she was twice his age, my Bella ran circles around him.

Kjellberg has personal experience in caring for and exercising an older dog.

She realized her own 7-year-old dog had hip dysplasia and arthritis. On her vet’s advice, Kjellberg began to feed her a special prescription dog food and her dog was soon back to running like she did when she was younger. Now, Kjellberg recommends prescription joint diets for arthritic dogs and explained, “There are “good” fatty acids and “bad” fatty acids in terms of inflammation, and the prescription joint diets have a very high ratio of good to bad fatty acids. I think they are worth the added expense.” AFM

photo by Michelle eddy photography

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P

We Love

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Most dog parks per capita (31)

U.S.

City that ranked in the top 20 for all categories of a dog-friendly city

MOST POPULAR BREEDS 1. Labrador Retriever 2. German Shepherd 3. Yorkshire Terrier

COMPANIONS

Portland

How many dogs have homes?

78,200,000

Households with at least one dog

Colorado Springs

San Diego

39%

Tucson Austin

GIFt-Giving How many dog owners sign their pet’s name on a card?

27% Y HAPP DAYS! HOLI Love, Rex Matt &

Corporate Headquarters for Petco Home of Giant George, tallest dog ever (3.58 feet)

How many dog owners give their pooch birthday presents?

36%

40 a u s t i n fI t m a g a z i n e . c o m M a r 2 0 1 3

Our Dogs State with highest percent of pet owners (70.8%)

Austin MOST POPULAR BREEDS

Home of the American Kennel Association

1. Labrador Retriever 2. Golden Retriever 3. Yorkshire Terrier

Vermont

COMPANIONS

New York Washington D.C. Franklin

Humane Society HQ

Norfolk PETA HQ

How many dogs have homes?

308,000 Households with at least one dog

44.6% Home of Mars, Inc. - 2012 Top Pet Food Company

DOG-FRIENDLY ACCOMODATIONS MAX

255

restaurants

117 hotels

#1 most dog-friendly city

12

off-leash parks

4

shopping centers

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Can you pass the test? Here are the basic physical requirements for several service positions

What it Takes to SErve

U.S. Border Patrol Agent (cbp.gov)

Firefighter Physical Fitness Test (firecareerassist.com)

STRUCTURE FIREFIGHTING PHYSICAL AGILITY TEST: Hose Advance - The candidate is required to pull an S-laid, charged 1¾-inch attack line, using an over the shoulder grip, for a distance of 100 feet and possibly into a confined space.

Ladder Extension - A 24-foot extension ladder is affixed and secured to the drill tower in a vertical position rendering it immobile. Using hand over hand motion, the candidate must extend the fly section vertically until the fly section strikes the stops and locks in place and then retract the fly section returning it to the start position.

Forcible Entry - The candidate will use a 9-pound molded plastic sledgehammer to drive a 160-pound steel beam on the Keiser Force Machine a horizontal distance of 5 feet.

Victim Rescue - The candidate will drag a 185-pound rescue mannequin a set distance.

High-rise Pack Carry/Stair Climb - The candidate is required to pick up a standard high-rise pack weighing about 75 pounds and carry it up 5

floors, using the exterior stairs of the drill tower. The candidate drops the high-rise pack on the 5th floor landing.

Crawl - The candidate is required to get on hands and knees and crawl 36 feet around traffic cones placed on the floor of the 5th floor of the training tower. The crawl is out and back, starting and finishing at the same point.

WILDLAND FIREFIGHTING PHYSICAL TEST: Wildland firefighting is arduous work requiring aboveaverage physical fitness.

Often, the work is performed in extreme weather conditions and on steep terrain. To assure wildland firefighters can perform the work safely, the Federal government requires wildland firefighters to pass a work capacity (or "pack test") test. This fitness test developed by exercise experts measures aerobic capacity (endurance) and muscular fitness. The test is simple: The candidate must hike 3 miles with a 45-pound load (pack/ vest) in 45 minutes. The test is performed on a pre-measured, relatively level course.

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Three tests will be administered: • Push-Ups (20 proper-form push-ups in 60 seconds) • Sit-Ups (25 proper-form sit-ups in 60 seconds) • 5 Minute Cardiovascular Step Test (stepping up and down on a 14-inch high bench at a rate of 120 steps per minute for a total of 5 minutes. An audiotape, containing a constant beat and verbal cues, is used to maintain the cadence.)

The United States Coast Guard Physical Fitness Requirements (militaryspot.com)

The following are minimum requirements: • Bent-Knee Sit-Ups (abdominal muscular endurance): Male - 38 sit-ups in one minute / Female - 32 sit-ups in one minute • Push-Ups (muscular endurance of the upper body): Male - 29 push-ups in one minute/ Female - 15 pushups in one minute • Running (full body endurance) 1.5 mile run: Male - 12:51 minutes/ Female - 15:26 minutes • Swimming: Jump off a six-foot platform into the pool, swim 100 meters, and tread water for five minutes. Swimming on your back is not permitted.

Secret Service Agent (secretservice.gov)

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ecruits who are selected for Secret Service law enforcement positions are expected to arrive at JJRTC in excellent physical condition, ready to begin a rigorous functional fitness program. Minimum performance levels of Secret Service fitness evaluation standards must be met. Fitness evaluations measure strength, endurance and aerobic capacity in four core elements: push-ups, situps, chin-ups and a 1.5 mile run.

Marine Initial Strength Test (marines.com)

I

n order to begin recruit training, aspiring Marines must pass the IST. It is recommended that recruits report to training with scores well above the minimum standards. The IST consists of the following three tests:

Pull-Ups/Flexed Arm Hang Males: minimum standard is two pull-ups

Females: score is the number of seconds in which you can maintain some degree of flexion at the elbow. The minimum standard for passing the test is 12 seconds.

Crunches: minimum is 44 crunches in two minutes Timed Run Males: 1.5 mile run in 13:30 Females: 1.5 mile run in 15:00 (The IST run is only half of the 3-mile Physical Fitness Test required of all recruits) In addition to passing both the IST and Physical Fitness Test, individuals are required to be within acceptable weight and body fat standards.

City and County of Honolulu Ocean Safety Officers physical requirements (hawaiianlifeguardassociation.com)

Pass/Fail (must pass to qualify) • 1,000 x 1,000 yards run/swim – under 25 minutes • 500-yard swim – under 10 minutes • 400-yard rescue board paddle (4 turns) – under 3 minutes • 100 x 100 x 100 run/swim/run – under 3 minutes

! ion ite at Wh c Lo n w Be Ne o @ C So

Minimum Standards for Texas Assistance and Hearing Dogs in Public (servicedogs.org)

T

hese are intended to be minimum standards for all assistance dog programs that are members or provisional members with Assistance Dogs International. All programs are encouraged to work at levels above the minimums.

1. Public appropriateness • Dog is clean, well groomed, and does not have an offensive odor.

• Dog does not urinate or defecate in inappropriate locations.

2. Behavior • Dog does not solicit attention, visit, or annoy any member of the general public.

• Dog does not disrupt the normal course of business.

• Dog does not vocalize unnecessarily, i.e. barking, growling or whining.

• Dog shows no aggression towards people or other animals.

• Dog does not solicit or steal food or other items from the general public.

3. Training • Dog is specifically trained to perform 3 or more tasks to mitigate aspects of the client's disability.

• Dog works calmly and quietly on harness, leash, or other tether.

• Dog is able to perform its tasks in public.

• Dog must be able to lie quietly beside the handler without blocking aisles, doorways, etc.

• Dog is trained to urinate and defecate on command.

• Dog stays within 24" of its handler at all times unless the nature of a trained task requires it to be working at a greater distance.

Physical fitness test for FBI Agents (fbijobs.gov) In order to pass the Physical Fitness Test, applicants must achieve a minimum cumulative score of twelve points with at least one point in each of the four events:

• • • •

Maximum number of sit-ups in one minute Timed 300-meter sprint Maximum number of push-ups (untimed) Timed one and one half mile (1.5 mile) run

AFM

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The Pulse

Heartbeat of Austin's Fitness Scene

SXSW Workout

The largest pig on record weighed over 2,000 pounds— twice the amount of the world’s bench press record.

With the free flow of beer and cheap food surrounding the band explosion coming this month, you may have to get creative with your workouts at the festival.

See-the-Stage Calf Raise While the view from the back of the crowd may be a bit of a bummer, consider the workout your lower limbs will be getting as you stretch to catch a glimpse of your favorite band.

Tricep-Building Phone Sway Everyone who’s tried to record a concert is familiar with the burn of holding your handy smartphone camera above the next row. Push through and switch arms to give yourself a sneaky workout.

The I’m-Gonna-Make-It Jog Steal a little cardio in between sets by giving yourself a little less time to get from stage to stage. Make sure not to spill your beer as you dash away, though.

Lift-Me-Higher Bodybuilding For the larger body type, get a core workout and give one of your smaller friends a chance for a better view by lifting her up on your shoulders. Don’t worry; you probably won’t be the only pair stealing the idea.

Curious about these cuties? Flip through the magazine to learn (and see!) more.

You-Can’t-Touch-That Squat Whether it’s a skanky bar bathroom or Port-o-let, you’ll thank your quads for this move.

Number of squats is determined by the number of Beverage Bicep Curls incurred.

Playlist to the dogs

1. Who Let the Dogs Out — Baha Men

7. Alpha Dog — Fall Out Boy

2. Walking The Dog — Fun.

8. Quiet Dog — Mos Def

3. Hound Dog — Elvis Presley

9. Dog Problems — The Format

4. Dog Days Are Over — Florence and the Machine

10. Love Dog — TV on the Radio

5. Like My Dog — Billy Currington 6. Bad Dog — Neon Hitch http://ow.ly/hLnnn

44 a u s t i n fI t m a g a z i n e . c o m M a r 2 0 1 3

Book Bit

From Traveling at the Speed of Life

by David Hale Sylvester

“Immediately, the uncomfortable silence that we were walking in became even more constricting.

‘First things first,’ I blurted. ‘We will not panic because panic equals death. Let’s do a check.

Who has what? I am out of water, have a long-sleeved jersey, and a few Power Bars.’ My idea to quantify what each of us had may have been a good one but hearing me say, ‘…panic equals death,’ startled even me. I made it even worse when I asked the group if anyone had ever seen any helpful movies about people stranded someplace. No one said a word.”

photo by Brian Fitz simmons

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46

4th Annual Austin's

FITTEST DOGS Photography by Brian Fitzsimmons

47

Pumba, CInco, and Callie Rescues take to

the track

M

ost border collie owners would agree that their hands are full managing the energy needs of one dog. Roger Duffee, on the other hand, owns three (ages 3 and under) and manages to not only keep them healthy and fit, but also to channel their energy into whipping the other animals on the farm into shape.

Border collies are known for their seemingly endless need for exercise, and the Duffee pack—Pumba, Callie, and Cinco—certainly gets their share. Duffee takes Callie and Cinco running with him on the Williamson County Regional Park trail, where they cover eight miles, three times a week. The dogs are always up for trips to the lake and pick-up games of fetch. Additionally, all three are members of the Travis Agility Group, where they go to training classes and practice one to two times per week.

What makes these animals unique, however, is their other hobby: exercising Duffee’s son’s show lambs.

“They run the sheep around a track to keep them in top physical condition,” said Duffee. “Depending on the season, this can happen anywhere from once per week to four days per week.” The Duffees didn't attend any special class to teach their pack this skill. Instead, they relied on the dogs' instincts and some help from

48

the Internet. “[Teaching the dogs to herd] was done by trial and error, with help from a few articles on the Web. We are basically using their herding instinct in a slightly different fashion,” Duffee explained. As part of their specialized training, the dogs have learned the art of speed variation and how to keep an appropriate distance from the sheep. They have also learned how to stop quickly.

The pack seems to understand the importance of their job and looks forward to it: “The dogs love to go to the barn where the sheep are kept, because they love to work the lambs,” said Duffee. “There are not many dogs that are used to keep other animals fit.” To maintain their caloric needs, the border collies chow down on 4Health dog food, which the Duffees purchase from Tractor Supply.

The Duffees are most proud of the fact that each member of their pack was a rescue. Pumba was adopted through Texas Humane Heroes; Callie was rescued from a family in Bertram, Texas; and Cinco became part of the Duffee pack after being abandoned by her former owner. “[T]he three dogs have completely different personalities,” said Duffee, “but they all have a strong desire to work and to please their owner. All three of them are amazing and we can't believe that we are [so] very fortunate to have them as a part of our lives.” —Courtenay Verret

All border collies today can trace their ancestry back to a dog, “Old Hemp,” that lived from 1893 to 1901.

These dogs started out as sheepherders, and the name derives from the breed’s place of origin, the border region between Scotland and Britain.

Now, border collies are used more for companionship and as guard dogs. In order to prove the breed’s intelligence, scientists taught a border collie named Rico to recognize over 250 objects by name. This intelligence combined with the dogs’ innate loyalty makes the border collie a true “people pleaser.”

Cinco

Pumba

Callie

Addison

Volunteer, glamour girl, and bundle of energy

T

he first thing you notice about Addison, a 3-yearold boxer, is just how expressive her face is.

As she sat quietly on the floor near the mail boxes at the Clairmont Retirement Community, residents stopped by to speak with her. “Oh, you’re so pretty,” exclaimed one woman. Another got down on the floor to offer her some leftovers from dinner. Addison shook hands with a gentleman who traded her a treat for the trick. Another woman reminisced: “I had a boxer for seven years. The neighbor children used to come by and ask, ‘Can Penny come out to play?’” Addison cocked her head to one side, pitched her undocked ears forward, and wrinkled her forehead as though she were concentrating intensely on the conversation.

This sleek, small at 50 pounds, fawncolored boxer belongs to University of Texas graduate student Marissa Garrison, who came across the friendly dog at a shelter in Dallas, the Second Chance SPCA. Addison was 1 year old, and Garrison immediately fell in love with her sweet

temperament. “It was the volunteers at the shelter who told me Addison should be a therapy dog,” she explained. “It’s unusual to find a boxer who is so quiet, easy going, and (laughing) not drooly.” After moving to Austin, Garrison enrolled Addison in a six-week program with Austin Dog Alliance for therapy training. She’s since worked for a year as a therapy dog, not just at assisted living facilities but also at the Texas Baptists Children’s Home as well as the Bow Wow Reading Dogs program (also through Austin Dog Alliance).

Addison’s life is not all sitting quietly and doing volunteer work, however. She’s full of energy, and so she enjoys swimming once a week at Mansfield Dam during the summer, playing in the fenced dog park by Woof Gang Bakery and Grooming in Cedar Park, rock climbing with her family on the weekends, and running every Friday morning around Lady Bird Lake with the Texas Evening MBA students.

Since her human family is made up of huge UT fans, Addison can’t help but root for the Longhorns. Her image graces the “Pamper Your Pet” section on the UT Co-op website and she can actually

participate in the “Texas/Fight” stadium chant (Garrison says “Texas” and Addison responds with a bark for “Fight”). Garrison and her husband had wedding photos taken on the lawn in front of the UT Tower with Addison arranged beside them.

The Garrisons bring Addison with them whenever they can, so she’s well known at a variety of dog-friendly venues in Austin, especially within her circle of doggie friends at Boxer Meetup and her many foster brothers and sisters through Austin Boxer Rescue. “We like to keep her active with playmates and she’s very patient with other dogs,” said Garrison.

Many of Garrison’s friends have wondered if there’s another boxer like Addison out there, and she directs them to Austin Boxer Rescue’s website which lists many dogs waiting to be adopted, just like Addison was more than two years ago. “She’s so loyal with such a loving personality,” murmured Garrison while scratching Addison’s head. “She’s just awesome at everything; I think she’s one of a kind.”

—Leah Fisher Nyfeler

49

Marla

T

hree years ago, a basket of puppies was brought to Emilie Duncan’s door. One puppy with a spotted coat and an endearing combination of one blue and one brown eye stood out from the pile of far within the basket; Duncan had found her future best friend, Marla the Dachshund.

For Marla, fitness came after a not so pleasant visit to a veterinarian. Her owner found out just over a year ago that her loving pet was overweight.

“I decided that it was time for her to get in shape after learning about the increased health risks that dachshunds can face (especially when overweight),” Duncan explained. Over the past year, the two have begun a new diet plan and started exercising daily. While the routine took some getting used to, the better quality of life has

50

From Pudgy Pup to Exercise Inspiration

been worth the extra effort from both owner and pet.

The drive to keep Marla healthy is a huge motivator in the pair’s exercise routine.

“I know that it is up to me to make sure she stays fit,” Duncan said. “That’s why I make it a part of my every day to make sure she gets her exercise—whether it’s running around [Lady Bird] Lake, hiking the greenbelt, playing at a park, swimming, kayaking, or shopping at the Domain (our favorite rainy day activity).”

Three years of training have paid off for Duncan, who says she never has to worry about whether or not Marla will cause trouble when they are out and about, a quality that is important for a dog that is lucky enough to make treks to the Domain.

While Marla and Duncan make frequent treks to more adventurous outdoor venues,

the 3.5-inch-legged puppy sticks to her canine routes when choosing her favorite form of exercise. At the sight of a squirrel (or even the mention of the word), her full attention is captured. Despite her height disadvantage, Marla sets her sights and not much can stop her.

On top of being a fit, active, and playful dog, Duncan compared her canine companion to a “love sponge.” Her owner explained: “Although she reserves her love for those whom she is close to, I can think of nothing I’d rather come home to than her wagging tail and endless kisses. She is the cure for any bad day or foul mood.”

This fit canine’s silly squirrel habits and loving nature, however adorable they are, are not the reason why Marla was chosen. Marla’s trek from overweight to one of Austin’s Fittest Dogs is inspirational.

Her owner took the steps to change her furry friend’s lifestyle, but now the benefits are extremely mutual. “Marla helps me stay in shape by counting on me to do the same for her,” Duncan said. “The enthusiasm and excitement shown by Marla towards any of the above is motivating to me.” Whether a four-legged or two-legged friend, inspiring fitness in someone else is always worth celebrating. Marla embodies this quality perfectly.

As if being a fitness champion weren’t enough, Duncan says there is something extra special about her best friend.

“We have become so in sync, at times a mere glance is all it takes for me to communicate with her. Her willingness to kill bugs on command is any girl’s dream dog characteristic.”

—Madie Leon

Eleanor

Riding the waves for joy

T

he scene: You are standup paddleboarding (SUP) on Lady Bird Lake when a fit, clean-shaven young man brings his board alongside. At the front of his board is a silky-haired golden retriever mix, pointing her nose toward you and “smiling” from floppy ear to floppy ear. When they get close enough, she leaps from her board onto yours and, surprise: You’ve just been commandeered by the Pirate of Lady Bird Lake!

Marcus Brakewood was a serviceman in Hawaii when he came to love surfing. He moved to Texas and managed to put on a lot of weight. “I spent four years becoming overweight,” Brakewood quietly explained, “and then I rediscovered the water sports I’d loved in Hawaii.” Brakewood lost 80 pounds in one year through a healthy diet and exercise (“There’s really no other way”) and also found Austin Pets Alive!

That’s when Eleanor, a golden retriever mix, and her sisters showed up; they’d been dumped in Bastrop and brought by APA to Austin for fostering. Brakewood fell in love with the PARVO-infested, weak pup. “I had to build her back up, just like a recruit in the Army,” he said.

Eleanor is an integral part of Brakewood’s fit lifestyle. Every Saturday, the two hit Texas Ski Ranch where Brake-

wood wakeboards and Eleanor hangs out with the other dogs. While she’ll readily SUP, she’s not comfortable with wakeboarding and will dive off the board to swim. Brakewood taught her to get on the SUP after watching online videos that demonstrated how to use rewards (aka treats) to gradually build up to riding on the board. Now, “Eleanor is more popular than any woman in a bikini when she’s on that SUP on the lake,” laughed Brakewood. The two also play Ultimate Frisbee on Sundays at Zilker Park as well as helping the Central Texas Surfriders, Keep Austin Beautiful, and the Texas General Land Office with a variety of cleanup events held all over the state.

Since Eleanor spends so much time in the water, she gets Nutro Natural Choice because of the nutrients in the food that help keep her skin from getting flaky.

While golden retrievers often get ear infections from swimming, mixed breed Eleanor is able to lift her ears up, which allows them to air out and give her great expressions. In fact, she often looks like she is grinning, which Brakewood loves.

“Her smile is absolute sunshine,” he said lovingly. “Every time I look at her and see that smile, I get that sunshine in my heart, that joy that I get when I’m on the water and surfing.” —Leah Fisher Nyfeler

51

Preacher

Giving a new spin

to riding herd

I

t's a dreary, gray day at Walnut Creek Park. The temperature is slowly dropping, and although the ground is dry for the moment, the promise of rain is thick in the air. A group of mountain bikers, comprising volunteers from the Austin Ridge Riders and children from the Mendez Boys' and Girls' Club, appear from around the corner and begin the descent from the top of the trail. In the lead is an Australian shepherd named Preacher, with his owner, Jim Rankin, riding closely behind. Park-goers stop to take note of this novel sight—a dog herding a pack of humans down the trail.

The cyclists slowly dismount their bikes and unclip their helmets; the kids in particular seem satisfied with their ride. For some, this was their first time on a bike. One child exclaimed, “This was the best day of my whole life!” while the others gulp water, munch on healthy snacks, and talk about their morning adventure. Rankin lights a portable stove and pours a gallon of milk along with a hearty splash of Hershey's syrup into a metal pot. It's not long before the smell of hot chocolate permeates the chilly, damp air.

In the meantime, Preacher is the star of the show: The children crowd around him, anxious to test out his tricks. Rankin steps away from his hot-chocolate-making duties to show them Preacher's talents and tells them what commands to use so they can try for themselves. The obedient Aussie barks on command, runs under their legs on cue, and sits politely for his “paycheck”—slices of deli meat that Rankin has pulled out of his cooler.

For Jim and Preacher, another successful Kid Trip with the Austin Ridge Riders is in the books. It is one of their favorite regular events with the mountain bike club: joining other adult volunteers to teach children in the community about mountain biking, teamwork, and protecting the environment. Although the biking excursions in and of themselves are special for the children who participate, having Preacher along for the ride is a bonus: “It's lagniappe,” said Rankin. “A little something extra.”

Rankin and his wife Susan adopted Preacher five years ago from Austin Aussie Rescue. Although they had owned an Aussie

54

before, they weren't sure at first whether Preacher was the right fit for their family. Sensing their hesitation, Preacher's foster mother encouraged the Rankins to take him for the weekend, as a trial run. “She knew what she was doing,” laughed Jim. “It was Thanksgiving weekend, and we were going to my sister's beach house.” The couple was amazed at how easily Preacher assimilated into their active lifestyle, taking naturally to their Hobie sailboat and kayak, and running alongside Jim on his bike. “We clocked him [running] at 28 miles per hour,” he marveled. “He was doing all these activities with us at the beach...we were just sold. That's when we said, 'This is our dog.'”

Using a retractable leash, Rankin spent approximately one year training Preacher to run alongside his bike. Preacher now knows the trails well—so well that he can anticipate their twists and turns—and, excepting the occasional chase after squirrels or other critters he encounters, Preacher maintains the same distance from Rankin's bike that he was taught on-leash.

Rankin isn't the only family member that keeps Preacher active, however. Susan is the executive director of the Austin Trail Foundation and an avid trail runner who brings him along for her Continued on Page 57

Tyler

W

Changing a life for the better

hen Meghan Brindley's doctor suggested she get a dog as part of recovery from an illness, she considered a Goldendoodle because of its loyal temperament and non-shedding coat. After seeing Tyler (“He looked just like a teddy bear!”), Brindley was smitten.

But there was a surprise in store: Not only did Tyler get a non-shedding coat and sweet personality, he also got other classic poodle and retriever traits in that he’s a highly intelligent, extremely focused, and very active dog. Early on, Brindley took Tyler to a class at The Canine Center, where trainer Sheri Elkins advised her

that to keep Tyler happy and well behaved, Brindley would need to give his mind—as well as his body—a workout. This was accomplished with food puzzles, obedience classes, and hours-long games of fetch, in addition to a lot of exercise: walks and runs around Lady Bird Lake, trips to Red Bud Island, and visits to Dane’s Body Shop. Of course, Tyler loves every minute of it. “Tyler challenges me every day,” said Brindley.

Tyler has an impressive ability to learn.

He has about a 50-word vocabulary and knows all the basic commands plus more complex agility cues, such as “left” and “right.” Beyond that, he seems to have a special bond with Brindley, knowing her intentions in addition to the words. “It’s all in his eyes,” she explained. “I swear he looks into you like he really understands.”

That is, at least most of the time. At one point, Brindley decided to teach Tyler the “beer trick” (opening the refrigerator door and retrieving a beer).

She tied a towel to

the door handle and taught Tyler to pull the towel. “He was able to accomplish that step of the trick without any problems at all. However, he decided that, instead of bringing me a beer, it was a lot nicer to lay in front of the cool air,” she laughed.

“It got to the point where he’d wander over, open the fridge, lay in front of it, and take a little snooze. Needless to say we’ve removed the towel.”

Another time, while trying to trace the source of mysterious water puddles that appeared in the night, Brindley discovered that Tyler had been pressing the ice dispenser, leaving the cubes to melt.

Although Tyler is now 5 years old, he still has puppy moments. To combat boredom, Brindley continues to work with his training and workouts, and takes him to the Triangle dog park almost every day. “He is my sidekick every chance I get,” she said.

Tyler did change her life in ways she didn’t expect—and for the better. “He got me out and active. We live in a great city with a lot of dog lovers and having the interaction of the dogs lets you meet new people,” she explained. But Brindley also advises new dog owners to be realistic: “Do tons of research, talk to experienced people, and be prepared to spend time and energy.

If you want a pet that sits in a cage all day, get a parakeet,” said Brindley. “It takes effort.”

Looking back on her life with her challenging dog, would Brindley do it again? “He is the light of my life… as long as he’s with his human and in his favorite city, he’s the happiest dog in the world and I’m the happiest human.” —Lisa Maxwell

55

Marilyn

F

or a bulldog, fitness does not come easily. Swimming is out of the question for most, and many develop obesity issues because of exercise-hindering breathing issues. For Marilyn the bulldog, her story is not much different.

When Jess Martin took Marilyn in, the pair lived in a fourteenth floor apartment.

This meant the elevator for Marilyn and her owner. Unfortunately, the trips up the shaft made for a puppy who was a bit soft. “Once we moved, I promised to take her out and play more, and she took to it like a champ!” Martin said.

For the stout breed, endurance athleticism is not an area of expertise. Perhaps Marilyn could be compared to the linebacker of canines. While she loves to play fetch, her strength is, well, her strength.

56

Bucking the Boundries of Breed

“We wrestle all the time and she is always game for some rough housing. When she gets worked up, she will wear me out with a constant onslaught of head on jumping attacks,” Martin said. His little “muscle head” is even a fan of chest bumps.

English bulldogs have an unfortunate association with laziness, but Marilyn seeks to prove those stereotypes wrong.

Martin categorizes his canine friend as a goofball with a personality that made their transition to cohabitation an easy beginning. Those familiar with the breed may be surprised to know that Marilyn has been found on lake trips and trail hikes, among other outdoor activities.

Marilyn’s ability to overcome is what set her apart from the pack and earned her a spot as one of Austin’s Fittest Dogs.

The bulldog has so much torque that a

year ago she tore her ACL playing fetch, an injury that could leave some dogs functioning on only three legs. Since then, Martin has used exercise to help her rebuild her range of motion and recover: “She is a true champion. She has overcome obesity, injury, and moving every year with her nomad owner.”

Now in the process of recovering from the tear, Marilyn may never be as fast or as strong as some of the other breeds more typically associated with athleticism.

However, this bulldog stands among Austin’s Fittest because she has never stopped trying to overcome. —Madie Leon

Prancy

Biking toward transformation

P

rancy, an Australian cattle dog was found, cowering, in a ditch by some of Amy Rogers’ friends on their way back from a bike race. They rescued her, looked unsuccessfully for her owner, and wound up unable to keep her. That’s where Rogers stepped in. “I’d never had a dog before,” she explained, “but I took her in.

I mean, look at that face! You’d do it, too.”

But there was another separation in Prancy’s future; Rogers and her boyfriend at the time split, and he wound up with custody of the dog. Unfortunately for Prancy, she got “really fat—up to 48 pounds,” during this time and was covered with fleas, so she came back to live with Rogers. This turned out to be a fortuitous move for Princess Prancy Paws; Rogers and her husband, Jed, put Prancy on a special diet of Castor and Polluck’s Adult Weight Management (organic, no wheat, no corn, no soy—one half cup, two times a day) and began to work to get her fit. Since Prancy is a “condo dog,” they worked hard to find things she enjoyed doing at various outside locations. They got her a Frisbee to get her moving but her enthusiastic jumping and catching injured her shoulder; the vet said bluntly, “She’s too heavy.”

Her barrel shape loaded her weight up front, which made her disproportionately heavy as she jumped to catch the flying disc.

As a result, the Rogers stopped playing Frisbee with Prancy for eight weeks, focusing on walks and finetuning her diet. As she lost weight (she’s now down to a svelte 33 pounds), they slowly reinstated the Frisbee. Since then, she’s been injury free and able to enjoy Frisbee, puzzle solving (she enjoys hunting for her toys when they’re hidden under sofa cushions), and the BMX park with her humans.

Prancy loves to chase after Jed Rogers when he gets on his bike, nipping his heels on the straightaways (she’s a cattle dog, after all, and herding is in her blood). A graphic designer who works from the home, Rogers is able to take walking and biking breaks throughout the day. Both he and Amy are avid cyclists; he rides for 787 Racing while Amy enjoys long-distance biking treks—next up is an unsupported cycling trip this July that she’s planned to celebrate their two-year wedding anniversary, from San Francisco to Dana Point, California (580 miles over nine days). While Prancy won’t be going along on that trip, she does love a car ride—especially when she gets to go to any of the local bike shops, where she is “kind of a regular” and everyone knows her name. —Leah Fisher Nyfeler

57

Duke

D

uke Guinness of Pierce was named for the man who brought his breed to America, for his father, and for his very clever owner. As if his stately name were not enough to indicate a classy dog worthy of recognition, Duke also claims Mr. Dogtober of Beaumont under his titles.

You may have seen this friendly face at CrossFit Central, where he is known to run with athletes and provide comic relief. “He is pretty much the unspoken mascot of CrossFit Central’s 1 p.m. Coach’s Training Workouts," said his owner, Karen Pierce. Pierce has used Duke as a training partner for half marathons and for last year’s CrossFit Games. The Weimaraner himself has run the 10K distance at the Sheltering Arms Turkey Trot in Houston for the past three years. His first appearance at this Thanksgiving Day race was in the 5Kdistance at just seven months old.

But Duke is not all work and no play. His canine face has been known to betray some eerily human emotions. He has also done a stint as a “Weim-martini," when a cornea scratch led to a cone around his head and a very memorable Halloween costume.

For the now 4-year-old puppy, Duke simply loves to “go." He can be found at Relentless Boot Camps and Auditorium Shores, as well as sticking his head out the window of his owner’s car on everything from errand runs to road trips.

His constant companionship has been a motivator for Pierce, who said his help in her last marathon was invaluable: Weimaraners, “[Duke] never slowed, even nicknamed when I wanted to."

“Gray Ghosts” Duke was born to run, and because of his athleticism and buoyant their coloring, character have made him a were pleasant fitness partner not exported in only for his owner but also for mass during the people who he sees often World War II at CrossFit events and other in hopes to boot camps. For this Duke protect the breed from of the dog parks, being one dying out if of Austin’s Fittest Dogs just there were comes naturally. —Madie Leon bombings.

58

Assistant coach and comic relief

Addison (continued from page 49)

Preacher (continued from page 52)

Addison enjoys the attention she gets from the seniors she visits through her volunteer work.

early-morning runs. “She calls him the number one trail dog for the Butler Hike and Bike trail,” he laughed.

Preacher gets at least three walks a day, unless it's a mountain bike or trail run day. The duo typically set out to Eastwoods Park after Rankin has his morning coffee, “and there Mr. P works on his sprints, lunges, and standing jumps while chasing squirrels up trees,” he joked. “He practically knows these squirrels by name—they certainly know him and give him an unending foulmouthed chatter.”

When not running the trails, Preacher can be found on the water, either perched on the bow of Rankin's kayak (Rankin is a member of, and assistant trip organizer for, the Austin Kayak Paddlers Meetup Group, and volunteers as a water guardian for open-water swimming events) or maintaining perfect balance on their Hobie sailboat. Preacher has even experienced the thrill of chasing sleds downhill through the snow: During a recent trip to Rankin's home state of Iowa, the couple visited the site where Jim used to sled as a boy. “It was a killer time,” he asserted.

To ensure that Preacher has enough calories to maintain his active lifestyle, the Rankins feed him a grain-free kibble called Fromm Four-Star Nutritionals, which they chose on recommendation from the staff at their locally owned pet food store. “The game bird [formula] seems to be his favorite,” said Jim. “It does cost more than usual dog food. You make your food choice with the dog in mind, and cut back on the beer money.”

Even this exceptionally active Aussie needs a break from physical activity from time to time, however. Rankin likes to joke that, during his down time, Preacher conducts reconnaissance on the neighborhood cats while perched on the armchair in their living room. “The animosity is truly like what was shown in that 2001 movie Cats & Dogs,” he said. “We can’t leave him in the back yard while we are away because these neighborhood cats would prompt such barking outside.”

Rankin believes that living in the city of Austin makes it easy— and fun—to pursue an active lifestyle with one's dog. “Austin’s just a fun place to have a dog; it’s a dog-friendly city,” he said. At the same time, he encourages his fellow Austinites to help keep Austin dog friendly by cleaning up after their pets and by fostering for local animal rescue groups. The Rankins are, by nature and profession, stewards of what they preach. Above all, however, they serve as worthy ambassadors for the cause of keeping Austin's canines fit. —Courtenay Verret

Can't get enough of these precious four-legged friends?

Online

See austinfitmagazine.com to read more profiles of Austin's Fittest Dogs.

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Save Train a Dog,

A

a Warrior

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

photo by Brian Fitz simmons

A

Veterans get by with a little help from man's best friend by Courtenay Verret Amid the backdrop of taxidermied wildlife, camouflage sportsfor years with Casey (and later with her dog Penny), visiting wear, and camping gear, a group of war veterans—young and military posts and bringing comfort to wounded warriors and old—circulates around the main floor of Cabela’s sporting goods their families. From the moment Casey connected with her first store with a look of concentration in their eyes. Each vet focuses patient, Swendson knew she had found her calling: “I knew this on his or her partner and, together, they practice the skills they was where I needed to be,” she said. have learned and refined over the previous months. There is a Swendson eventually met Bart Sherwood, a fellow volunteer gentle touch. A command. A reward. who shared her desire to help soldiers and their families heal There is also praise. Lots and lots of praise. emotionally from the wounds of war. The two co-founded Accompanying these veterans are no ordinary companions.

TADSAW, which trains qualified shelter dogs as service animals These are service dogs from the Train a Dog, Save a Warrior for veterans suffering with PTSD. The service dogs may (TADSAW) program based in San Antonio, Texas, and today they accompany the veterans in any public space, helping them break are finally testing their skills for certification. Although they the cycle of isolation. Army veteran Tasha Johnson can attest to are fresh out of boot camp, these animals have already begun to the positive changes her service dog Hexie has helped her make: change the lives of their new handlers in extraordinary ways.

“I’m more active, more calm, more focused,” she explained. “She’s For many of these veterans, all of whom suffer from postMY dog,” Johnson beamed, leaning down to scratch Hexie’s ears. traumatic stress disorder (PTSD), the idea of being in a public The program is not cheap. According to Sherwood, it costs space was not, until recently, in the realm of possibility. Army approximately $2,500 to train one dog. There is no cost for veteran Jason Thomas explained that even a simple trip to veterans, however; the organization is funded solely by private the grocery store once caused him untold anxiety, resulting donations. Sherwood said that what helps make the program in a crippling isolation. Since being paired with his service successful is their philosophy of “training the person, not just dog Delta, however, Thomas has not only begun to venture to the dog.” TADSAW partners with trainers from the Animal restaurants and grocery stores but also recently attended a Behavior College who work one-on-one with the veterans, helpGreen Bay Packers game with his father. “I’m getting to live a ing them develop their own handling skills. normal life again,” he said.

The human–canine bond, on the other hand, happens Helping war veterans return to a normal life is no easy feat. naturally—and typically very quickly, as Army veteran Sot Lisa The Department of Veterans Affairs (VA) recently reported Marsh attested. “He now sleeps in our bed,” she said, nodding that approximately 30 percent of veterans who are treated in at her service dog and sharing a chuckle with her husband. a VA hospital suffer from PTSD—and this Sherwood explained that this sleeping number includes only veterans from Iraq and arrangement is commonplace among veterans; Afghanistan. Unlike a typical stress-related their dogs wake them from their nightmares reaction to a traumatic or life-threatening and offer comfort during the night. event, PTSD triggers changes in brain Researchers may still be investigating chemistry that can lead to anxiety, depression, the science behind the health benefits of avoidance, and a host of other debilitating companion animals; however, the countless symptoms. For many soldiers who suffer personal testimonials of veterans tell a from PTSD, the seemingly mundane tasks of more powerful story. Many have been able day-to-day living become insurmountable to reduce their medications by half, said obstacles under the shadow of their trauma.

Swendson, while others have simply been That’s where programs like TADSAW pulled back to reality by the presence of their come in. canine friends. “After [veterans] complete Numerous studies have shown that petting our program, I always ask if I can hug them, a dog has the ability to lower blood presand I say, ‘Thank you for your service,’” sure, decrease the production of the stress said Swendson. “They often respond, ‘No, hormone cortisol, and increase the “feel-good” thank YOU for what you have done.’ …How hormone oxytocin. TADSAW co-founder can I NOT do what I’m doing?” she asked Patsy Swendson has been a proponent of the with a smile. It is this sentiment that keeps healing power of animals for almost three Swendson and Sherwood going. In spite of Army Veteran Mya P. and her service decades. Swendson was the founder of the the difficult—and often emotionally taxing— dog Watson are ready to embark on their Texas chapter of the Delta Society [now Pet work that operating TADSAW requires, they new journey together.

Partners] pet therapy association, and her dog wouldn’t have it any other way. AFM Casey was the first legally certified therapy dog in the state. Swendson volunteered M a r 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m

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Soldier, Fighter, Sufferer, Advocate Running helps heal a veteran

by Madie Leon

64 a u s t i n fI t m a g a z i n e . c o m M a r 2 0 1 3

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s a college sophomore, Vincent Petrucci faced a difficult choice. His father had died, leaving him incapable of continuing to attend the University of Miami and dealing with emotional wounds. He needed to go into the work force or find a more affordable college. Instead, the young Petrucci enlisted in the US Army.

After finishing basic training in 2000, Petrucci was stationed at Fort Hood in Killeen, Texas. He earned a Green-to-Gold scholarship for Rutgers University and met his wife, a fellow soldier. The couple married in 2001 and spent their first two years of marriage a country away from each other.

After completing his degree, Petrucci finished Officer’s Basic Training in Missouri, spending another three months stationed away from his wife and newborn son in Washington. The family finally came together again in Killeen after his leadership training was complete. Fort Hood, a familiar environment for the Petruccis, became home base for the military family. When Petrucci was deployed to Baghdad as a military police officer in 2005, these familiar surroundings were important for the people he left behind Petrucci’s company’s job was clearly stated: recruit, train, equip, and employ the newly formed Iraqi police force. The men spent most of their days “outside of the wire,” placing the building blocks of governmental control in dangerous and hostile neighborhoods. In the middle of this work, Petrucci met Aaron Hudson. “He was a phenomenal person: talented, kind, intelligent, everything you could ask

for in a person or soldier,” Petrucci reminisced. Months later, in April of 2005, the company lost Hudson to a blast from an improvised explosive device (IED). The tragedy, an event expounded by his next tour of duty, began a cycle of fear and uncertainty in Petrucci’s ability as a leader—a cycle that would eventually lead to the beginnings of post-traumatic stress disorder (PTSD).

Later, Petrucci found himself alone on an empty street, avoiding the bullet fire of unseen machine guns from distant windows. Over time, he had lost one of his men to a blast from an IED, and he had spent months in Baghdad, his days sometimes filled with finding bodies riddled with bullet blasts as a result of extrajudicial killings.

His wife and children were far away, missing from his life for 18 months at a time. As he dodged the barrage of shells, he was fighting to save himself—an extremely resilient yet fragile being. When Petrucci returned home, he knew the struggles of war had changed him forever.

For years after his service, Petrucci fought the symptoms of the tragedies alone. “Being a soldier (and especially an officer), unfortunately, you are looked down on if you admit you need help and M a r 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 6 5

Clockwise: Petrucci on his first deployment; the reason he devotes himself to Team RWB; second deployment; with Manganaro, after his first marathon; on graduation from Ft. Hood's Reset Program; with his service dog Kevin; at Iraq Veterans Day Parade, Austin.

Photos courtesy of Vincent Petrucci.

actually reach out for that help,” Petrucci explained. “So I did what every good soldier does; I held it all in.” An emotionally numb, cut off, and distant man wandered through various service jobs until he took a post as Company Command at Fort Drum in New York. His flashbacks to Hudson’s death caused him to be a harsh, unforgiving, and unsympathetic example to the men he was supposed to train. “I was very angry; I was defiant; I was unapproachable, and I was not willing to allow for any mistakes from my soldiers,” Petrucci explained. “We were scheduled to deploy again in a few months and I took our training extremely seriously. There was no way I was going to lose another soldier. Most of my soldiers—and even the leaders—had never deployed and I was intent on training them to the best ability I had. It was during this training that the effects of my PTSD became uncontrollable. I finally reached out for help when I couldn’t take it anymore and was immediately stigmatized as a ‘troublemaker’ and ‘weak’.”

It was in the midst of this turmoil that Petrucci met Chris Manganaro.

A former brother in arms of Major Mike Erwin, the founder of Team Red, White & Blue, Manganaro was also a marathon runner and he invited Petrucci to train with him. The friendship allowed Petrucci to finally face the realities of his disorder. “I hadn’t slept more than four hours a night (and never consecutively) since I first returned in 2006,” Petrucci remembered. “I told him how I had lost the ability to feel emotions or empathy for others. Through it all, Chris just ran and listened.” The running and friendship provided a turning point for an officer who had fought alone for too long. Petrucci ran the marathon and decided to seek professional help, going on to complete some eight marathons, and dealing with his demons until physical issues brought his long distance running days to a halt.

While that physical activity proved to be therapeutic and the conversation cathartic, the solider explained that the true turning point in his fight against PTSD came when he moved back to Fort Hood and officially joined Team Red, White & Blue: “Team RWB has helped me

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to regain that passion for fitness and especially running. Due to my physical limitations (degenerative disc disease and arthritis in my back as well as my foot), I have had to drastically change the way I exercise.

Team RWB has helped me rediscover the positive effects of fitness and taught me that it is not about how fast you finish, it is that you finish. It is about the journey along the way that matters and provides the body and mind with a positive mentality that leads to recovery.”

For a soldier who has suffered from the negative stigmas associated with PTSD, Petrucci has made his time with Team RWB about helping soldiers feel strong even in the middle of dealing with the weighty effects of being brave for their country. “I want to be the example of someone who suffers from PTSD but still can be a productive member of the Army and of the community,” explained Petrucci. “Just because I have these struggles doesn’t mean I am less of a soldier or person.” He went on to state that the time Team RWB members spend exercising with one another is a time of reflection where they can work through the problems associated with post combat adjustment.

Vincent Petrucci has not reached the finish line of his post-combat struggles. The soon to be retired Army captain still feels trapped on base, afraid to take his car off post alone for fear of hurting someone should a flashback come. There are nights when he doesn’t sleep and mood swings that leave him an emotionally empty shell. As his feet hit the pavement for those first days of marathon training, he took his first steps in dealing with emotional baggage that had been suppressed for too long. With Team RWB, Petrucci is dealing with his physical and emotional injuries but the chaos of recovery has given him something more valuable than any of his marathon completions. “Team RWB has helped me focus on my post-Army plan, which is becoming a lawyer and continuing to serve our returning veterans to the best of my ability with their legal matters,” stated the soldier. “They helped me to discover my passion and what I believe is my purpose here, to help others.” AFM

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What is Team Red, White & Blue?

To read more about Team RWB in Texas, go to austinfitmagazine.com for the article, “Readjusting after Combat: Team Red, White & Blue helps veterans find a new identity”

A quick look online reveals the core values of Team RWB 1. Reintegration through physical fitness + Physical: rebuild the body, give structure to life, and bolster self-esteem + Psychological: help to process experiences from Iraq/Afghanistan + Social: connect with people to run, bike, work out, and be active

2. Personal connectivity between veterans and citizens in the community in which they live + Community-building events that bring veterans together with citizens + Formation of friendships and natural individual relationships

3. Galvanization of esprit de corps and team membership + Bringing back the feeling from the military of pride and being part of a unit “By creating authentic relationships, developing physical, psychological, and social health, and bringing back the military sense of pride and being part of a team, Team RWB enriches the lives of our veterans.”

How Can You Help Team Red, White & Blue?

• Participate in a Team RWB event

(for a complete listing, visit www.teamrwb.org)

• Join the Team: the Austin Community Team has a page on Facebook: www. facebook.com/TeamRWBTexas

• Wear the Eagle by purchasing Team RWB gear and clothing • Join the Online Community to connect with veterans and community members

• Sign up to become a Fundraiser For more information, visit Team RWB at www.teamrwb.org

Online

Read how veteran Mya is overcoming PTSD with help from her canine friend, Watson, through the TADSAW program at austinfitmagazine.com

M a r 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 6 7

for more info call

512.472.0726

Look

How Cute is That?

A closer look at our Pulse models

The largest bunny in the world weighs about 50 pounds, but good luck doing bicep curls with that guy.

Chickens have an average heart rate of 280-315 beats per minute.

A newborn puppy spends 90% of its time sleeping.

Jason Smith Jason Smith is not a model, but he probably had you fooled.

Smith is a trainer for local Body by Frame, a “fitness solutions team” housed in a 10,000-square-foot facility nestled in central Austin, where he is a certified fitness and nutrition coach as well as program manager. This fit guy agreed to act as baby animal wrangler for AFM’s photo shoot “because it sounded like light-hearted fun.” Awwww….

Callahan’s General Store Celebrating its 35th anniversary this year, Callahan’s General Store is an Austin icon. The feed, Western wear, hardware, and home décor store has an international and national client base. AFM owes Callahan’s a big thank you for letting us borrow these cute chicks, awesome bandanas, and adorable rabbit as well as use their hay barn as our backdrop.

Texas Tiny Pigs Specialty breeding for very unique animals is what Texas Tiny Pigs offers from their farm in Waco, Texas. The piglet featured here is a Juliani, about 12 weeks old and about five pounds in weight, who was on his way to his new family.

According to the breeders, they make excellent pets as they are smart, lovable, and require little exercise.

Rigsby Smith is not the only one breaking into the modeling scene on this shoot. Rigsby, an Austin Pets Alive! rescue, made his debut in the arms of this trusty personal trainer. Next stop on Rigsby’s career path: auditioning for AFM’s Fittest Dogs.

68 a u s t i n fI t m a g a z i n e . c o m M a r 2 0 1 3

photo by Brian Fitz simmons

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Look What to Wear

SXSW Survival Guide

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What you need for comfort and style

s a wardrobe stylist and Austinite with a few SXSWs under my belt, I wanted to share my survival guide for what to pack and wear during the week. While wanting to be stylish is extremely important for most fashion forward male and female SXSW goers, there are many other crucial variables to consider while standing for hours outside in the unpredictable Texas weather. Take it from me: comfort is key!

By Ashley Hargrove

General Outfit Tips Men — Stick with some relaxed-fit denim; this piece of clothing can get you through the day and into the evening easily. Pair your jeans with a t-shirt or lightweight button down during the day, transitioning to a darker colored, tailored shirt, belt, and an awesome watch for the evening’s events. Complete your look with a pair of boots or shoes that are comfortable yet stylish so they can be worn in different social situations. Don’t be afraid to stash a pair of Vibrams or sandals in your bag for even more comfort during the day, just in case!

Women — Dresses are the most convenient option for any scene, day or night. Just throw on a dress, a small belt, sandals, a hat, and a messenger bag and you are ready to go. To transition into evening, slip on a pair of wedges and a fun blazer or jacket, and style your hair up or into a braid with a headband.

Don’t forget your sunnies! I recommend checking out Y&I Clothing Boutique on South Congress for your SXSW needs.

No matter what else you opt to wear for the day, make sure you have comfortable shoes. I have known many fashionistas who go walking the streets of SXSW in high heels only to be complaining and wanting to go home merely an hour later. Most people are out and about for 12 to 16 hours (or more!) per day, and many of the events are far apart, which means lots of walking. You will log several miles on your feet during the week, so definitely make comfy shoes a top priority when getting dressed. Find a great pair of Vibram FiveFingers, Toms, flip-flops, or other comfortable shoes to save your feet.

Shoes

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photography by Brian Fitz simmons

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Weather Don’t forget about the crazy Texas weather. The highs in March tend to hit the mid 70s and drop into the 50s in the evening, which means you’ll need to layer appropriately.

When layering, choose items that could transition into the night for the dressier party scene, something that you won’t mind carrying around during the day. My recommendation is to find a lightweight, non-wrinkling jacket that can easily be crammed

into your backpack; even if it is sunny and 75 when you set out, slip this garment in your bag so you won’t be tempted to go back home or to your hotel to change after the day’s festivities. That trip can be very time consuming, which could cause you to waste pre-

cious moments or hours and miss something important. Be prepared for the entire day and night. AFM

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Look Food

People vs. Pet Food

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s the staff at AFM pondered the delicious-looking Wheat-Free Pumpkin Softies from Woof Gang Bakery (made with rolled oats, honey, flaxseed, soybean oil, pumpkin, rice and soy flour, dried whey, eggs, cinnamon, ginger, allspice, and cloves), we found ourselves wondering, “What separates people food from pet food?” We’ve presented you with ingredients and a visual—can you make the call? To check your answers, turn the page upside-down.

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1) Ingredients: Whole Grains (Corn, Oats And Rice) And Corn Flour, Corn Syrup, Modified Corn Starch, Glycerin, Canola And/Or Rice Bran Oil, Cocoa Processed With Alkali, Sugar, Salt Calcium Carbonate, Camamel And Beet Juice Concentrate Color Red 40, Yellow 5 & 6, Blue 1, Tricalcium Phosphate, Trisodium Phosphate Artifical Flavor, Sucralose, Iron And Zinc (Mineral Nutrients), Vitamin C (Sodium Ascorbate), A B Vitamin (Nicinamide), Vitamin B6 (Pyridoxine Hydrochloride), Sulfiting Agents, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin Mononitrate), A B Vitamin (Folic Acid), Wheat Starch, Vitamin B12, Vitamin E (Mixed Tocopherols) And BHT Added To Preserve Freshness.)

2) Ingredients: Bacon (Cured with Water, Salt, Sugar, Sodium Phosphates, Sodium Nitrite), Smoke Flavoring, May Contain Sodium Erythorbate, Sodium Ascorbate, Potassium Chloride, Dextrose.

3) Ingredients: Tuna Broth, Tuna, Ground Tapioca, Guar Gum. 4) Ingredients: Pork with Ham, Salt, Water, Modified Potato Starch, Sugar, Sodium Nitrite.

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5) Ingredients: Beef, Water, Sugar, Less than 2% Salt, Dried Soy Sauce (Soybeans, Salt, Wheat), Maltodextrin, Fructose, Flavorings, Monosodium Glutamate, Hydrolyzed Corn Protein, Sodium Nitrite. Treated with a solution of Potassium Sorbate to ensure freshness.

6) Ingredients: Whole Wheat Flour, Spelt Flour, Peanut Butter, Applesauce, Honey, Baking Soda, Canola Oil, Vanilla Coating (Sugar, Palm Oil, Color, Vanilla), Carob, Sesame Seeds, Cinnamon, Peanuts, Coconut.

1) Cocoa Puffs; 2) Bacon Bits; 3) Fortis Premium Cat Treats; 4) Spam; 5) Jack Links Teriyaki Tender Bites; 6) Bosco and Roxy's Gourmet Pet Treats Cinnamon Bun; 7) Nulo Dog Food Balanced Turkey Canned Recipe; 8) Slim Jim; 9) Tofurkey Pepperoni Slices; 10) Hot Buffalo Wing Pretzel Pieces; 11) Fancy Feast; 12) Starkist Tuna 72 a u s t i n fI t m a g a z i n e . c o m M a r 2 0 1 3

photography by Brian Fitz simmons

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7) Ingredients: Turkey, Cod, Turkey Broth, Fish Broth, Turkey Liver, Peas, Carrots, Sweet Potatoes, Calcium Sulfate, Agar-Agar, Sodium Triphosphate, Apples, Blueberries, Salt, Salmon Oil, Potassium Chloride, Calcium Carbonate, Choline Chloride, Betaine, Zinc Proteinate, Iron Proteinate, Niacin, Vitamin E Supplement, Thiamine Mononitrate (source of Vitamin B1), Copper Proteinate, Manganese Proteinate, Sodium Selenite, Calcium Pantothenate, Vitamin A Supplement, Riboflavin, Pyridoxine Hydrochloride (source of Vitamin B6), Biotin, Vitamin B12 Supplement, Calcium Iodate, Vitamin D3 Supplement, Folic Acid.

8) Ingredients: Beef, Mechanically Separated Chicken, Water, Corn Syrup, Salt, Less than 2% of: Spices, Dextrose, Paprika and Paprika Extractives, Flavoring, Hydrolyzed Soy, Corn and Wheat Proteins, Lactic Acid Starter Culture, Sodium Nitrite. Contains Soy and Wheat.

9) Ingredients: Vital Wheat Gluten, Water, Organic Tofu (Filtered Water, Organicwhole Soybeans, Magnesium Chloride, Calcium Chloride), Expeller Pressed Non-genetically Engineered Canola Oil, Organic Brown Rice, Soy Sauce (Water, Non-genetically Engineered Soybeans, Wheat, Salt, Culture), Non-GMO Corn Starch, Annatto, Garbanzo Bean Flour, White Bean Flour, Lemon Juice Concentrate, Salt, Vegan Natural Flavor, Yeast Extract, Liquid Smoke, Garlic, Fennel Seed, Red Pepper Flake, Black Pepper, Lycopene from Tomatoes, Calcium Lactate from Beets, Purple Carrot Juice, Vegetable Glycerin.

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Saturday Natural Talks 10) Ingredients: Enriched Wheat Flour (Wheat Flour, Niacin, Iron, Thiamin, Riboflavin, Folic Acid), Palm Oil, Water, Maltodextrin, Salt, Dried Cayenne Pepper Sauce (Cayenne Peppers, Vinegar, Salt, Garlic), Sodium Diacetate, Modified Corn Starch, Monosodium Glutamate, Yeast, Vinegar, Paprika Extract, Citric Acid, Garlic Powder, Caramel Color, Disodium Inosinate and Guanylate, Lactic Acid, Soda.

11) Ingredients: Chicken broth, Chicken, Meat by-products, Liver, Fish.

12) Ingredients: White Tuna, Water, Vegetable Broth, Contains Soy, Sodium Acid Pyrophosphate.

Always free!

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

Always empowering!

www.theherbbar.com 200 West Mary (off S. Congress) 444.6251 M-F 10–6:30 • Sat. 10-5 M a r 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 7 3

Look Fit Finds

Pet Products

Man’s best friend and all of his companions deserve to have the best. These cat and dog toys will take your pet’s play time to the next level.

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1. Petco Brass Laser Pointer Cat Toy, Petco.com, $5 There is a debate as to who is more entertained by this particular time passer.

5. Chuck It! Ball Launcher, Amazon.com, Around $10 For your high energy pet, this may make play time a little less of a workout and more of a hang out.

2. Planet Petco Cat Cardboard Castle, Petco.com, $30 Let your cat be king for a day, or for an hour. This regal scratching post serves as an awesome conversation piece.

6. Fido Float Life Jacket, Dogstuff.com, $23 If man’s best friend is helping you train for your next triathlon, this life jacket will keep him extra safe while you swim.

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9. Squirrels in a Log, Dogstuff.com, $11 An unusual addition to your dog’s collection, these squeaker-free rubber squirrels will be fun for your pup and not a bother for you.

E. C esar Cha vez

Red R iver S t.

8. Blue Camo Sport Bowmerang Tuffies Toy, Dogstuff.com, $12 Give your dog a workout he will actually enjoy by upgrading from a normal Frisbee.

4. Worldwise Petlinks System Cheese Chaser, Petco.com, $16 Some customers have experienced battery problems with this toy, but for the most part, this cheap entertainment goes a long way for your pet.

S. C ong ress

7. Petco Puppy Love Mesh Waste Bags Dispencer, Petco.com, $8 In contrast to some of the less durable products on the list, this mesh bag is rated as one of Petco’s best products.

3. Planet Petco Natural Catnip Spray Mist, Petco.com, $4 Talk your sometimes-aloof cat into spending time with you by spraying this around your house.

You're sure to see tabby more often.

Downtown Austin’s newest kayak and SUP rental on the water, by the hour or half day, for beginners and the experienced.

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M a r 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 7 5

Feel Medical Tent

We Are What We Eat Does the same hold true for our dogs? by Courtenay Verret

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t's no secret that the type of food we eat affects our health, our energy levels, our mood, and even our athletic performance. It stands to reason, then, that the same might hold true for our dogs.

These days, a walk down the food aisle in any pet store can be daunting, with labels touting attributes such as grain free, limited ingredients, dehydrated, and raw. With all of these options, how does one decide what is best for his or her pet?

Thomas Palvino, DVM and owner of Austin Vet Hospital, agrees that pet owners can become easily overwhelmed by the number of choices:“A good food is important—but defining a 'good' food depends

76 a u s t i n fI t m a g a z i n e . c o m M a r 2 0 1 3

on who you ask. Some folks think dog food shouldn't have corn, should be uncooked or raw, should be organically sourced, should be wet food, should include bones, etc., etc., etc.,” he said. “We know that for most dogs a bag of 'dog chow' is just fine—what's medically important is that it is made to AAFCO (Association of American Feed Control Officials) standards and is safe.”

However, according to Jane DelRe—CPDT-KA, canine behavior consultant, Canine Good Citizen evaluator, and owner of The Canine Center for Training and Behavior— some dog food ingredients may be more optimal for your dog than others. “I often counsel my clients that what they put into

their dogs is what is coming back to them in health and behavior,” she said. “Imagine how grumpy a child can be when we feed him too many processed and sugary foods.

The same can be true for our dogs.”

When DelRe is presented with dogs who are experiencing behavioral issues, she said she first counsels owners to have their veterinarians run blood work to ensure that there is no underlying medical condition.

Then, she advises them to change their dogs’ diets. “Making sure that the diet is free of common irritants and [is] full of nutritious ingredients is stacking the deck in our favor,” DelRe explained. “We ask clients to avoid corn, wheat, soy, dyes, preserva-

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tives, and to look for human-grade ingredients, with a meat source as the first ingredient.” Over the years, she remarked, she has witnessed numerous positive effects in her clients' dogs after changing their diet, both in behavior and general excitability.

In the case that a dog does have a certain medical condition (e.g., food allergies, kidney disease, bladder stones, etc.), Dr. Palvino asserted that dog owners should consult with their veterinarians about selecting the right kind of food. “The diet could really impact the life of your dog[s], and choosing the wrong food might actually harm them,” he said.

At the end of the day, however, Palvino

recommends that owners not over-think their options to the point of being overwhelmed. And, above all, he counsels his clients to avoid what he considers a much more common problem: overfeeding their dogs. “While some [dogs] will have issues (e.g., allergies) with some ingredients,” he said,“the issue I see the most is [that] too much food is fed: Obesity is the most common medical condition.” afm

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Feel Medical Tent

Moving for Mental Health How fitness fights post-traumatic stress disorder

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ver the past ten years, millions of Americans have been deployed to Iraq and Afghanistan. Many of these soldiers, Marines, and other veterans are now returning home, and up to 20 percent of them will develop posttraumatic stress disorder (PTSD). Combat-related PTSD is known to cause side effects such as flashbacks or nightmares, avoidance of community or social situations, and an increase in arousal that can cause anger management problems and insomnia. Although the disorder is not new to combat zones—millions of veterans who fought in numerous wars have suffered from PTSD—new research is proving to be useful in helping soldiers reintegrate back into society and fight off the overwhelming effects of the disorder.

For many soldiers, the stigma associated with mental health treatment can be the difference between seeking treatment and fighting the disease on their own. PTSD is the most common psychiatric disorder among combat veterans and, outside of the 700,000 estimated soldiers returning to the United States in the next four years, there are an estimated 400,000 untreated cases throughout the country. Numbers indicate there are a million Americans who suffer from the disorder.

Here’s the good news: Fitness may be a way out of the cycle.

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BY Madie Leon

Combat Veterans and Physical Activity group of Brazilian scientists conducted a study on the physical activity of patients diagnosed with PTSD. Before being afflicted by the disorder, only a quarter of the patients experienced a lack of motivation to exercise. After a diagnosis of PTSD, the number of those lacking motivation to exercise nearly tripled.

Additionally, most of the participants gave up on rigorous physical activity like swimming, jogging, and soccer after experiencing the stresses of PTSD. The study also found that most of the patients evaluated experienced problems reintegrating into society and feeling a sense of community in their day-to-day environments. Commonly coupled with the symptoms of PTSD were psychiatric

A

disorders such as depression and anxiety issues.

The connection between the symptoms of disassociation and depression could easily be grounded in a lack of physical activity. Physical exercise has been proven to contribute to general health, a reduction in the symptoms of anxiety and depression, and an increase in the ability to cope with stress. Positive side effects like these are invaluable to a PTSD patient and do not require a medication regimen that can have unwanted side effects for veterans weary of the mental health system. A study by Andreas Broocks, a neuropsychopharmacologist, and his associates indicated that for many patients suffering from psychiatric disorders benefitted equally over time

Physical exercise has been proven to contribute to general health, a reduction in the symptoms of anxiety and depression, and an increase in the ability to cope with stress.

from psychotherapeutic medications and physical activity. (Any form of medication regimen should always be discussed with a health professional.) Other psychologists found that improved social support can stem from physical activity.

Fitness for Mental Health he evidence behind successful exercise-related treatment for psychiatric disorders is strong enough today that most psychologists are suggesting coupling physical activity with normal counseling and medication to increase the chances of recovery.

According to Exercise Interventions for Mental Health: A Quantitative and Qualitative Review, psychologists have a few theories as to why the body responds so positively to exercise.

T

Physical activity is a good place to start on the journey to recovery.

1. Psychological Benefits Broocks also hypothesized that mood-andanxiety-altering effects of exercise result in a modification of the serotonin function in your body. Serotonin is a monoamine neurotransmitter and commonly accepted as being linked to feelings of well-being and happiness. Other scientists, such as W.P. Morgan and C.P. Ransford, believe that exercise is connected to the body’s release of beta-endorphins, which can have significant positive emotional effects over a period of time.

2. Sleep Benefits It is generally accepted that exercising is a handy tool for forcing sleep. Most runners and athletes, as well as those who simply participate in physical activity regularly, report a fairly consistent sleep cycle. This can have emotional benefits because sleep can lead to a better ability to handle stress.

Getting some shut-eye can also increase energy, leading to more motivation.

3. Mind Games K.T. Goode and D.L. Rothe were psychologists who showed that runners who did not focus on running did not fatigue as quickly. The Clinical Psychology: Science and Practice journal article, “Exercise Interventions for Mental Health: A Qualitative and Quantitative Look,” calls this effect “cognitive reaction,” and, when applied in a PTSD setting, means that exercise helps the brain distract itself from thinking about the symptoms the psychiatric disorder causes.

4. Action Tendencies (Breaking the Cycle) Physical activity is not commonly associated with combat veterans who experience PTSD. In fact, many of them find little to no motivation to participate in physical activity whatsoever. Therefore, a lack of physical activity can be categorized as an “action tendency” of PTSD, as well as of other psychiatric disorders. Exercise is a way for those suffering with PTSD to break the continual cycle of sleep or lack of motivation, which can have a positive effect in disassociating soldiers with their illness and connect them with their physical activity.

How to Get Started sychiatric disorders like PTSD are a serious issue and should be discussed with a doctor. There is also no overnight cure for this disorder or other disorders experienced by soldiers returning from war. However, physical activity is a good place to start on the journey to recovery.

Studies show there is a fairly equal benefit for both anaerobic activity and aerobic activity. If a veteran likes to run, he should run. If he wants to lift weights, he should lift. Joining a gym can be a way to create that sense of community in a less daunting way, and organizations exist to help veterans get involved in physical activity. PTSD is a serious disorder, but the stigma attached to it is inherently false. Exercise is just one of many options for returning veterans to start on the road toward recovery. afm

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Special Section Shoe Review

Spring Shoes

Best Shoe renovation

What's new for Spring 2013 by Cregg Weinmann

New Balance 890 v3 $110

By focusing on aesthetics, performance, and durability, the 890 has contributed a lot to New Balance’s running shoe success. This is due in large part to NB’s use of the surprisingly light and well-cushioned midsole foam, RevLite, which started and continues the fran- chise. Not messing with success, Round 3 arrives with no dramatic changes, which will be good news to its many fans.

In the upper, changes are not simply cosmetic. The repositioning of the no-sew overlays wrap the foot more securely, especially in combination with the ankle collar foam. The midsole continues with single-density RevLite and well-sculpted geometry, particularly in the crashpad. The outersole retains thin, but tough carbon rubber in the heel and a blown rubber forefoot. The net effect is a light, durable, high-mileage trainer with a comfortable fit, as expected. The continued fusion of lightness, comfort, and supportive fit earned the 890 v3 our award for Best Renovation.

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Sizes Men 7–13, 14, 15; Women 5–11, 12 Weight 10.4 oz. (men’s 11); 8.1 oz. (women’s 8) MY

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Best Shoe neutral

Newton Gravity $175

The Gravity is the original Newton shoe, now thoroughly dialed in and rolling along. Designed for neutral runners interested in performance, its technology encourages forefoot striking via its cushioning lugs, but it benefits all neutral runners by storing and releasing energy for toe-off. Though the upper utilizes traditional airmesh and synthetic suede overlays, they are of really high quality.

(And at this price, they better be!) The midsole is also top-grade EVA, but a secret resides here: A membrane of Hytrel plastic absorbs energy at impact and then releases it at toe-off as the foot rolls forward, contributing an extra little “push.”

The outersole is a typical setup of carbon rubber in the heel and lower-density rubber up front to keep the weight down. Overall, the Gravity is all about efficient running, and they’ll go as fast as you can.

Sizes Men 6–13, 14, 15, 16; Women 5-12 Weight 10.3 oz. (men’s 11); 8.8 oz. (women’s 8)

Mizuno Wave Rider 16 $115

It’s hard to remember when Mizuno’s lineup didn’t include the Wave Rider. That longevity is due to Mizuno’s laser-like focus on providing both a great fit and a great ride. In this round, the upper looks new with a closed mesh that seems stiffer, enabling the traditional midfoot overlays to be replaced with fewer (and lighter) welded ones. Overlays at the heel and toe continue to provide the same structure as before. The shape of the midsole has been subtly altered, though our weartesters confirm that it provides the same performance as did the 15. The outersole is X-10 rubber with the SmoothRide hinged element in the forefoot, encouraging a snappy toe-off. Fans won’t be disappointed, and new users will likely join the ranks. The triple threat of responsive ride, great fit, and high- mileage durability earned the Wave Rider 16 our award for Best Shoe in the Neutral category.

Sizes Men 7–13, 14, 15, 16; Women 6-12 Weight 11.7 oz. (men’s 11); 9.1 oz. (women’s 8)

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Special Section Shoe Review

ASiCS Gel-Kayano 19 $150

As ASICS’ flagship shoe for plush stability, the Gel-Kayano continues to set the bar high for this category. Now sleeker and lighter weight, Round 19 is worthy of the attention it will surely attract. The upper features an almost tailored fit, as ASICS continues to dial in its well-established technologies of separated Discrete eyelets and Bio-Fit stretch inserts. The shoe supports and moves with the foot better than ever. The upper trades the previous open mesh for a closed mesh and welded overlays, giving the shoe a more unified feel. The midsole features the same basic profile but is more rounded, as has been adopted by other shoes in ASICS’ line. The generous Gel pad has been reshaped and the Dynamic DuoMax—a stabilizing medial support— effectively curbs overpronation. The outersole is AHAR in the heel with DuraSponge rubber, ASICS’ proven rubber compound, in the forefoot. With its combination of fit, stability, and stylish performance, the Gel-Kayano 19 earned our award for best shoe in the Motion Stabilizing category.

Best Shoe MOTION STABILIZING

Sizes Men 6–14, 15, 16; Women 5–12 Weight 11.3 oz. (men’s 11); 9.4 oz. (women’s 8)

Best Shoe PERFORMANCE

Saucony Mirage 3 $110

The Mirage has been a top performer for Saucony, straddling the categories of minimal drop shoes and supportive shoes with a generous stack height; so it’s well cushioned and efficient. The upper returns to an open mesh with welded, nosew overlays providing just enough support for the foot with hardly a weight gain.

The midsole is responsive and well cushioned enough to handle high-mileage training—the one constant in all three rounds. The TPU medial support in this iteration is the least obtrusive version yet and is effective at curbing overpronation (thanks, in part, to the low heel-to-toe drop). The outersole is still just enough pieces to cover the high-wear areas of the sole; it’s pared back a bit, even from previous rounds. The combination of responsive cushioning, light weight, and great fit earned the Mirage 3 our Best Performance Shoe Award.

Sizes Men 7–13, 14, 15; Women 5–12 Weight 9.8 oz. (men’s 11); 8.4 oz. (women’s 8)

adidas Energy Boost $150

Best Shoe

The Energy Boost has succeeded in firing up the imagination of runners, even though so far it’s those runners who happen to own running specialty stores. The reason? The Energy Boost is light and really fun to run in. The upper is a sleek, black, stretchy woven textile, with minimal, no-sew overlays that moves effectively with the foot. The innovative midsole employs a new foam formulation (created in collaboration with chemical company BASF) that seems to last forever and provides surprising bounce to the shoe (hence, the “Boost” in its name). Though the geometry is traditional, the shoe has a fast feel, even if it’s not exactly outright performance oriented. The outersole is minimal with the extra material carved away, though not at the expense of durability. The combination of innovation, ride, and “cool” factor earned the Energy Boost our award for Best New Shoe.

new shoe

Sizes Men 7-15; Women 5–12 Weight 10.2 oz. (men’s 11); 8.8 oz. (women’s 8)

Other Notable Shoes

Mizuno Wave Inspire 9 $115 www.mizunousa.com

Brooks PureFlow 2 $100 www.brooksrunning.com

Puma Mobium Elite $110 www.puma.com

Saucony Progrid Hurricane 15 $140 www.saucony.com

Mizuno Wave Elixer 8 $120 www.mizunousa.com

Neutral

Motion Stabilizing

Performance

Karhu Flow Light Fulcrum $110 www.karhu.com

Adidas SupernovaGlide 5 $115 www.adidas.com

Brooks Adrenaline GTS 13 $110

ASICS Gel-Excel 33 2 $125 www.asicsamerica.com

Nike Flyknit Lunar1+ $160 www.nike.com

Saucony Progrid Triumph 9 $120 www.saucony.com

ASICS Gel-Lyte 33 2 $90 www.asicsamerica.com

Skechers GoRun 2 $80 www.skechers.com

www.brooksrunning.com Brooks Ravenna 4 $110 www.brooksrunning.com

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Š2013 Brooks Sports, Inc.

Train AFM FITTEST

Shooting for the Stars What to aim for as you prepare for the 2013 AFM FITTEST

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egistration opened for the 2013 AFM FITTEST on January 1 and many of you are already thinking ahead to training. For those who need to find their fitness, it’s great to ease into preparations and develop those muscles gradually. For those who are already fit, it may be time to strategize training. Part of knowing

what to achieve is knowing where the bar has been set, and so we recap the high standards established by last year’s “Best in Test” winners. These are the men and women who achieved the best results in each of the ten tests, regardless of their age. Here they are, in order of event progression, with their ages—so you can see just where the competition falls.

Female and Male "Best in Test" Results Judy McElroy (35) threw the med ball 26 feet.

Brandon Drenon (24) threw the med ball over 41 feet.

Faith Fleischman (30), Jaclyn Keys (28), and Judy McElroy (35) all jumped 94 inches in the standing broad jump.

David Braswell (29) and Brandon Drenon (24) both jumped 133 inches.

Kristy Harris (37) ran the 40-yard dash in 5.09 seconds.

Terrence Sims (31) ran the 40-yard dash in 4.40 seconds.

Breanna Campbell (24) finished the agility cone run in 7.81 seconds.

Yancy Culp (40) finished in 6.85 seconds.

Robin Pettinger (30), Alissa Magrum (37), Desiree Fournier (32), and Judy McElroy (35) got 4 out 5 throws in the precision throw event.

David Courtright (47), Dane Krager (33), Deric Williams (42), Conrad McCue (22), and Tervor Ross (33) made 5 out of 5 throws.

Bradley Swail (26) completed 36.

Judy McElroy (35) and David Braswell (29) both completed 46 burpees in 1 minute.

Vanessa Fahey (27) and Judy McElroy (35) squeezed 135 pounds on the hand grip test.

Jeremy Kampen (33), David Braswell (29), Steven Ward (42), and Trevor Ross (33) each received 200 pounds, the maximum score measured.

Jackie Brumbalow (28) got to level 8 on the interval run, while Greg Cook (24) completed all 10 levels.

Jessica Tranchina (35) ran one mile in 6:11 and Scott Rantall (31) ran the mile in 5:04.

Sarah Stewert (34), Jessica Estrada (29), and Jessica Tranchina (35) completed 21 military-style pull-ups.

It will be interesting to see which of these competitors are back in 2013 and just how they fare, as well as what a new year brings to the field. There are also a few new awards this year to sweeten the competition. Last year’s Team Competition award (did you catch the changes in our February issue? You can visit www.afmfittest.com for information on the updated Team Competition) as well as recognition for “Best in Test” returns, as does the fabulous AFM 10 Fittest overall winners, made up of the top performing man and woman in each ten-year age category. What’s new this year is that AFM is recognizing top performers in five-year increments as well—that means we listened to those seniors who pointed out that “60+” was a broad

Online

Visit afmfittest.com to view training videos for each test.

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group! In addition, there’s a “Most Improved” award that will recognize the compeitors, male and female, who have made the biggest strides in their fitness since their 2012 results. Finally, AFM will be awarding the male and female “Rookie” with the most outstanding performance, so for those of you who missed last year’s event, this is your chance to make a grand entrance!

Watch for more details about the great prizes and fabulous recognition that go along with these awards. But remember: The greatest award you can give yourself is the gift of fitness.

Dedicate yourself to finding your fit with the 2013 AFM FITTEST! afm

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Train Triathlon

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photography by Stacy Berg

I

Gray Zone Versus Black and White

Shifting from the offseason to race training By Stephan Schwarze

n Austin, the month of March signals that the first races for triathletes are around the corner. This means workouts in training now have to be more targeted towards race efforts and race intensities. There needs to be a change from the off-season and early spring training to the race-specific training in coming weeks needed to get ready for fast racing.

I usually call this training shift from “Gray Zone” to “Black and White,” where “Black” is hard, “White” is easy, and “Gray” is the middle area. The main thought here is to make sure your easy workouts are VERY easy and your hard workouts are REALLY hard (close to race effort). Often, the key is to make the easy days or recovery periods much easier than you normally do. Otherwise, easy training is too hard (think: “Gray” instead of “White”) and, consequentially, you will be too fatigued to push hard in key workouts (which then end up also being “Gray” instead of “Black”).

I have experienced this myself over the years. I start building up the volume in January after a break around the holidays. After a few weeks, I feel good and often follow a three-week-on, one-week-recovery pattern for a while. Over time, I add some intensity…but none of the workouts are as hard as race efforts. The years where I kept going like this ended up as less successful seasons. I had much better racing in those years when I significantly increased the workout intensity about six to eight weeks before key races while adding more frequent recovery phases.

For type-A triathletes, the shift from “Gray” to “Black and White” is not easy; often, this means that the overall training volume goes down a bit and there are more frequent and extremely easy recovery days, and the constant “I should be doing more” thought is nagging. But it pays off to hold back now. Quality is more important than quantity in your training as you approach race season.

I encourage you to try some of this in your own training. Plan back-

Quality is more important than quantity in your training as you approach race season.

wards from your key events. Once you know when your main races are, build and increase your training volume to a peak at about eight weeks before the race. Then, make the shift from “Gray Zone” to “Black and White” and focus on very race-specific, hard, quality workouts with frequent and effective recovery periods. Good luck!

Key principles for making the shift to race season • Reduce lifting and weight training. Limit the number of weight workouts (usually only once per week at the most) and stop building strength. Instead, focus on strength maintenance.

• Recovery days are EXTREMELY easy. I usually prefer working out alone on recovery days now so that there is no temptation to push too hard.

Some of the athletes I coach work out with spouses or kids on recovery days. It’s all about recovery and getting a break on these easy days now in order to be ready to focus on the quality workouts later.

• Recovery periods are scheduled more frequently but at shorter duration. Most of the athletes I coach can handle three weeks of training build followed by one recovery week in the winter. Closer to race season, this does not work well; I find that, in the third week, workouts are often decreasing in quality, and a full recovery week is too long for many athletes to feel comfortable. A better setup is, for example, ten days of training build followed by four recovery days. This is typically very convenient for working athletes who can take it easy every other work week, and set up the training block over two weekends.

• Monitor heart rate monitor and/or power meter more closely. Now is the time to make the key workouts hard and push towards race intensities. So, for those who train with heart rate monitors or power meters, set specific target ranges that will be close to race efforts.

• I like adding some training races at this point in the season. While these are not “A” races, it makes sense to take them seriously enough to race hard. Training races are a convenient way to get very hard efforts in— and they’re often easier mentally than hard training.

• The early season is the best time to lose weight, but be careful. Now that races are close, it’s often best to try to maintain your weight. It’s too demanding on the body to train and race at high intensities while focusing on losing weight. It’s much easier to lose weight when longer, high volume, lower intensity training is done earlier in the season.

AFM

M a r 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 8 9

Train Swim

Finding Fitness in the Water Eight ways swimming can kick-start your training season By Maurice Culley

S

wimming is not just for adults who swam back in the day on a high school (or possibly college) team. Now a day, swimming is for the average person who is looking for something new to find fitness in the water. I find more people getting into swimming and adding it as part of their daily workout regimen for multiple reasons. Whether you are a veteran swimmer or someone taking a swim clinic to get going with the sport, here are eight ways you can use swimming to kick-start your training in 2013.

1. Cross Train During your Run Season: Swimming is a means to get aerobic fitness and conditioning without the impact on your

90 a u s t i n fI t m a g a z i n e . c o m M a r 2 0 1 3

legs. Runners need to remember that, when things get sore from too much running, there are other methods to keep that heart rate up and steady.

2. Use It for Flexibility: There are many drills you can do in swimming that are great for flexibility work. For example: Using your fins can increase ankle flexibility by helping with the flexion with the extra surface area on the fins.

3. The Other Sport: If you have been running or doing another sport for a few years and want to mix things up, swimming can be great to try out as it opens an avenue to get competitive in a wide variety of new swimming events.

4. Resistance Training: Just like lifting weights in the gym,

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swimming can provide a fantastic way to add resistance training by using paddles and fins.

There are also a great many gadgets that can add additional resistance by creating more drag.

5. Breath Control: Keeping your face under water most of the time automatically helps with expanding your lungs. You can use different stroke count to work your breathing.

6. Rehab or Therapy: Many doctors prescribe swimming to enhance range of motion.

Using the weightlessness of water can provide a safe atmosphere for someone with weaker muscles to gradually build strength back.

7. Triathlon Training: Training for triathlons is very time-consuming and it can be tough to make sure that you spend time on your swimming. The water portion of every triathlon is the beginning of the entire race. Keep up with your swim training year round so that you don’t start the triathlon “uphill.”

8. Have Fun: While it can take a little time to learn something new, trying can be challenging and rewarding; you can have a lot of fun taking swim classes or a swim clinic.

Challenge yourself with a new, great way to stay fit.

Don’t wait unit the sun comes out this spring to get going with your training this year.

Get out and swim by yourself or try taking a class to learn how to swim more efficiently.

Swimming more efficiently will allow you to get longer workouts and get more out of the sport. I hope that you are able to use swimming as a source for fitness this year. AFM

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

Train Bike

Lemons to Lemonade Eliminating negative processes in training By Jen McRae

I

remember the day I sat in a corporate conference room and was asked by the CEO of the company, "What do you do as a team or individual to mentally prepare for your events?" It was an intriguing question. I was on the company’s sports marketing team of professional athletes who were also employees of the company in various capacities, everything from systems engineers to attorneys.

How could a team of corporate professionals and national champions overlook the importance of the power of the mind?

As a competitive athlete, I've had plenty of experiences where my mind worked against me rather than for me. Negative messages work 92 a u s t i n fI t m a g a z i n e . c o m M a r 2 0 1 3

like a light switch controlling the source of power that's needed to perform. Negative patterns can be created and sustain themselves without much effort on your part; it only takes a few seconds for the pattern to surface and months of physical training to be sacrificed. As with any goal-setting process, there will be challenges to face, and you will be dealt some lemons. The recipe for turning those lemons in to lemonade includes specific steps to eliminate the negative patterns.

BE PROCESS ORIENTED To mentally prepare for peak performance, one must think of the process and not the outcome. It's common to think only of the outcome or how you will place, and it’s a posi-

tive step to visualize crossing the finish line.

Even more positive is to visualize each step required to get to that completion. Focusing on the process means forgetting about the outcome and putting forth your best effort in meeting your goal. It's the same as “living in the moment” –you must be fully present to do your best. Do your best each step of the way, and the result will come.

Example: You have an interval workout, which includes ten repeats. When it hurts on the third one, you say to yourself, “I can't believe I have ten of these." When training in the moment, you disregard the big picture and focus on the positive mantra that is needed to succeed in that moment. You might replace “I can't believe I have ten of these” with any of these thoughts: “Arms are relaxed; feet are turning over fast; control the breathing; this is short and sweet; get this done; work these turns; pain goes away at the finish.”

USE VISUALIZATION IN TRAINING

When you know you have a hard workout coming, it helps to practice visualization before the workout. Visualize where your weaknesses might surface, where you might struggle; see yourself with a new approach to the weak spots, with proper form own the hill, proper turnover, good posture. Imagine yourself purging negative thoughts (throwing out the trash) and using positive ones to replace them. Identify and record your mantra: “Five more pedal strokes; pain is temporary, regret is forever.” See it, say it, do it! From Sports Slump Busting by Alan S. Goldberg: “Winners see what they want to have happen. Losers see what they are afraid will happen.” (You don't have to be in a slump to benefit from this book. It provides great self evaluation techniques and steps to achieve mental toughness and peak performance.)

Visualization includes tuning in to all the senses (your breathing rate, the sweat, the lactic acid building in your legs). What is your mind telling you at this point? “UGGHH—I can't” or “Push off, great form, pain will be done soon”? Positive visuals are what is needed, and with visualization this positive message routine become second nature.

Having “practiced” the scenario gives you an instinctive response to easily retrieve and perform with.

Example: Let’s take the tempo run or ride that's on your schedule. You've started the workout and it suddenly feels too difficult

to accomplish; a good tactic is to use landmarks (such as a telephone pole or mailbox) and only focus on getting to that landmark.

When you do this, your world/ambition/goal all become much smaller and you are no longer overwhelmed with the larger objective of holding a hard pace for five more miles.

A narrower focus simplifies the process and makes the effort manageable.

USE VISUALIZATION IN RACING

Race day visualization is like dialing in your performance. It’s like sitting down at your computer and programming exactly what’s going to go down in your race—defining it exactly how you want things to progress from start to finish. Mentally rehearsing your race is a great way to experience those areas of perceived weakness without fear of negative consequences. Your visualization targets the weakness and blankets it with the needed positive response.

Example: “I have no power on downhills” is replaced with “On the downhills, I will work harder than my competitors”.

Taking ten minutes a few times a week leading up to your event to visualize race day and your performance each step of the way takes commitment but the rewards are tremendous. Having been there in your mind allows your body to relax. Having visualized the positive mantras and specific actions on each part of the course gives your mind easy access to those files you programmed earlier. The more you practice visualization, the easier it becomes to free yourself from the negative thought patterns. How well you visualize positive images of your performance is directly related to the impact they can have.

SILENCE THE MIND Inner chatter can cause some real interference in performance.

To silence negative messages, practice being in the moment and utilizing positive mantras.

Example: You may have to actually say “STOP” when negative messages surface.

After all, you don't have time to entertain negative thoughts; you are focusing on proper form, good breathing, efficient gearing, etc.

Converting lemons to lemonade takes practice. Squeeze your lemons with determination and something sweet will come out of it! Forget about the outcome, be in the moment, see and say what you want to have happen, and the result will be waiting for you. AFM

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

Train Run

Adios “Comfort Zone” Transitioning to spring speed

By Carmen Ayala-Troncoso

I

n our ever growing Austin running community, spring means new outfits, the ever-present water bottle, track workouts, and the hope of a fast 10K, 5K, and/or mile.

We slowly start to make a transition from our local “distance challenge” to the more heat-friendly shorter distances.

I’d like to take you through the transition from a base-oriented fall plan to the more speed-oriented spring program. Though this is a generalization applied to the Austin running schedule of races, the concept is based on some solid physiological principles.

First, let me get the boring stuff out of the way: If you have been running for a few years, you probably have heard the term periodization, a “buzz word” that comes out of the closet every few years. The term refers simply to the specific time scale and format of all the various parts of a training plan.

This is a continuum of cycles that, I like to think, follows an upward spiral trajectory. This spiral will continue upward as long as we follow a yearly plan that makes sense for our goals and, in the case of most of you reading, this should also take your lifestyle into consideration.

Thus, the training life of an athlete is a constant cycle of hard work (with fatigue), recovery, improvement in performance, and brief layoff (for mental and physical rest) to permit another cycle to begin.

All this might sound like a never-ending, boring process not unlike the myth of Sisyphus, except that Sisyphus had only one goal in mind—to get that rock to the top! At least we can entertain ourselves on the way to the top by creating intermediate goals. We have races to prepare for; we want to run faster than last year; we want to feel better at the end of the next 10K or 5K; we want to run the mile under 6:00, and so on. If you are hooked on running, I bet that, no matter who you are or how fast you run, you want to run faster.

The first goal as a coach is to have a yearly plan (or at least a season’s plan), complete with realistic goals that include races, time performances, and timeline.

Now, let’s go back to our Austin micro-cosmos for a minute: Assuming that you have already a few months of easy mileage under your belt (perhaps mixed with some hill work, steady state runs, tempos and a couple of long distance races), you might feel like you are now ready to jump onto the track and awake those fast twitch muscle fibers before the first 5K. BUT WAIT! In order to reach your Bolt-like dreams later in the spring, you need to make a safe transition into speed work; no matter how fast (or slow) you think you are, you will need at least four weeks (and as

94 a u s t i n fI t m a g a z i n e . c o m M a r 2 0 1 3

many as six weeks) of medium-fast speed before going all out.

During a base-oriented phase, or aerobic endurance phase, at least 85 percent of your training should be under 75 percent of your maximal capacity. This is how you develop your stamina.

During the anaerobic endurance phase, you should introduce work done above 85 percent of maximal capacity.

Why is this? Your stamina will help you finish races, but your anaerobic work will help you finish first (or faster).

Going from 75 to 95 percent of your maximal capacity is not only difficult but puts you at a high risk of injury if not done gradually. Yes, we can all go to the track and have at it—do a fast session of 200s at our mile pace—no problem!

The problem lies not with our muscles or our ability to finish 10 x 200. Yes, you can run 200s; the key is, at what pace?

The answer is simple: somewhere between 80 and 95 percent effort but not mile pace, no matter how tempting (remember that mile pace on a trained athlete is done above 100 percent of maximal aerobic capacity).

Why should you take the time to make this transition?

1. There is the structural answer; you should give your tendons and ligaments time to get used to the new paces (your stride length will change, your body needs time to adapt).

2. Then there is the chemistry answer; your muscle cells need time to develop enzymes and other “goodies” that will help you “buffer” the acid that your body will produce while trying to run above 95 percent of your maximal capacity.

3. And then there is the psychological answer; you need to help your mind get out of the comfort zone that you have been in for the last few months.

This all takes roughly four to six weeks. As a coach, this period is a good “reality check” tool. I take these four weeks to figure out exactly what each runner’s anaerobic threshold is and then try to do a lot of work on that bubble. The external cues I look for are any changes in breathing pattern and changes in biomechanical efficiency as well as whether the runner can keep the chosen pace throughout the workout and recover within a day or two.

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What types of workouts should you target in these four to six weeks? Workouts that will get you out of the comfort zone and push your anaerobic threshold just a tad (this should be around 10K pace). You should have enough recovery to rid your body of most of the lactic acid accumulated in the previous repetition.

How often? Once per week is enough, or about 15 percent of your weekly mileage. If you are doing 30 miles per week, you want to do about 4.5 miles of work at 10K pace (or slightly slower). The easy answer is to introduce repetitions of between three to eight minutes, done at the runner’s current 85-95 percent of maximal effort and taking three to five minutes of active jog as recovery between repeats.

Hill repeats, done at 85-95 percent effort, one to two minutes in duration, are a very effective way to help you with this transition.

As we gradually introduce anaerobic photography by Stacy Berg

intensity, we need to pay attention to the whole training plan. You might need to decrease the weekly volume in order to recover. If there’s no recovery, there’s no adaptation to the new intensity.

Think of it as a rubber band held at both ends by you; one extreme is the volume in your training and the other extreme is the intensity. You can pull on one side or the other and control the stretch of the rubber band but, if you start to pull hard on both sides… well, you get the picture. afm M a r 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 9 5

Train Muscle Movement

Circuit Movement for Doubling Results Combining fat loss and performance for success By Diane Vives, MS, CSCS

B

ringing together dual purposes of fat loss and performance is challenging but can be accomplished by focusing on purposeful movement within the intensity of a circuit format. We are going to put movements together that have an individual purpose in improving performance for the 2013 AFM FITTEST competition and can also create a great challenging total body circuit when combined.

One common mistake when looking at weight loss is only doing long slow distance as your means of exercise. When you only use endurance activity (such as running) for general weight loss, the result is a drop on the scale due to losing both fat and your productive muscle. The problem with this is that your body will lose active, energy-consuming muscle if this is your only form of exercise, making it even more challenging to reduce fat and maintain an attractive physique. Even more importantly for long-term results, muscle is needed to perform good functional movements that allow you to do more work in less time as well as reduce the risk of injury. That is why cross-training and incorporating movements that emphasize motor control, strength, muscle hypertrophy, and strength endurance create huge payoffs in fat loss and maintaining your results over time.

With this information in mind, we’ve created the following circuit by incorporating four major categories in human movement and then choosing exercises in those categories that will benefit training for the tests in the 2013 AFM FITTEST competition.

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1

Rear Lunge to Single Leg Stance Purpose: Positively impacting performance in jumping and sprinting by targeting a lower body strength movement that emphasizes the ankle, knee, and hip extension.

• Start in a single leg stance, holding weights in a front carry position.

• While maintaining an upright torso, lunge backwards; the free leg will land in a hip-width split stance.

• Press through the heel of the front foot to drive the front leg back into triple extension and a single leg stance.

• Repeat on the same leg for desired number of reps or timed intervals.

• Progression Tweak: If you are not able to bal-

ance and cleanly perform the repetitions, start with body weight until the movement is mastered.

Pull-Ups with Towel Grip Purpose: Focusing on upper body strength to strengthen the dead hang pull-up movement. Another big benefit is that the use of a towel grip really enhances grip strength, which can also transfer to improved performance in the handgrip test.

• Start by draping a towel either through the pull-up rings or over a secure pull-up bar. Using a claw grip on the towel, start with the arms fully extended in the low position of the pull-up.

• Using your arms, shoulders, and upper back, pull your body vertically until your shoulders are fully extended and elbows are in line with your torso.

• Be sure to keep your gaze forward, neck neutral (vertical), and torso upright with chest up. Avoid any caving in of the chest as this weakens the position and reinforces rounding of the shoulders.

photography by Brian Fitz simmons

• Progression Tweak: If your

grip or upper body becomes fatigued or you are unable to perform the pull-ups through full range of motion, check out the video online for the reclined row version to assist you in adjusting for progression.

2

M a r 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

Train Muscle Movement

Half-Kneeling Med Ball Chops

3

Purpose: Performing a counter movement of the shoulder with the opposite hip while in a half-kneeling position, which emphasizes static motor control surrounding the pelvis in order to maintain a neutral spine and core control, for improved running mechanics.

• Place the right knee on a pad or towel while creating a straight line vertically with the right hip and shoulder. The left leg’s shin should be vertical and directly in front of the left hip, creating a narrow base (the narrower the base, the more your core stabilizers have to work).

• With both hands, hold a lightweight medicine ball above and in front of the left shoulder.

Then chop with arms extended diagonally until the ball is in front of right hip.

• The goal is not to over rotate and lose position of the hips, so keep the ball in front of the body at all times.

• Perform the chops in at a slow and controlled speed; once the motion is mastered, increase the speed for higher intensity. Note: Only go as fast as you can control while maintaining a stable lower body position.

• Progression tweak: Allow your arms to bend during the movement, moving the ball as close to the body as possible while creating a direct path from over the shoulder, in front of your chest, and to the opposite hip.

This decreases the lever arm and reduces the intensity. Remember to use a light-weight medicine ball for this movement.

Vertical Jump to Zigzag Hops

4

This circuit is an intermediate or advanced level in order to demonstrate how to challenge yourself with higher intensity circuits. If you are just beginning your training program or simply want to ensure you progressively work into the higher intensity, please look at the progression tweaks and refer to the helpful videos online. If you feel 98 a u s t i n fI t m a g a z i n e . c o m M a r 2 0 1 3

Purpose: Training the lower body power to enhance jumping ability as well as single leg agility. This movement also gives a boost in metabolic demands, which increases the intensity of the over-all conditioning workload of the circuit.

• Start with either a ladder or a line over which you can perform a zigzag pattern. Stand at or on end of the ladder or designated path.

• Perform five vertical jumps using a counter movement. This means start in tall standing position and drop quickly into an athletic position, bending the lower body and emphasizing loading the muscles around the hip. Without pause, extend the lower body to perform a vertical jump and reach with your arms directly overhead.

• Using just your right leg, hop inside each box and outside each rung of the ladder to create a zigzag pattern moving forward for 5-10 hops; switch and come back using the same pattern on the left foot to return to the start position • Progression tweak: For lower intensity, use body weight squats and then two-footed low impact jumps through the zigzag pattern.

uncertain about the movements, please seek out a certified fitness professional who can help you succeed in your overall program.

Building strength and healthy muscle will no doubt enhance your success with fat loss and motivate you to reach your performance goals. See you at the 2013 AFM FITTEST! afm

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Train Coach Carrie

Let’s Get Lucky!

Carrie Barrett

Race Prep Tips As training winds down, your race preparation should begin. Here are a few valuable race week tips to ensure a successful Statesman Cap10K 1) Decrease Mileage — Let the taper begin!

At the end of the month, your mileage will decrease to allow for plenty of rest for your legs on race week.

2) Get Plenty of Sleep — It's common to have race week jitters and restlessness, so make sure you are getting quality sleep throughout the month of March. You want to go into the race being well rested.

3) Think Positive — Combat the negative voice in your head that may arise in the days and weeks leading up to the race. Tell yourself, "I am awesome!"

4) Eat Clean and Hydrate — Race week isn't the best time to indulge in that hip new Indian buffet or BBQ joint. Save the gluttony for after the race! Make sure you are eating plenty of quality easily digestible whole foods. No need to overindulge or "carbo load" the night before.

Simply enjoy a well-balanced meal with protein and carbs.

5) Arrive Early and Warm Up — Plan your timeline now. When do you want to be at the start? Allow plenty of time for parking, restroom, and even a light warm-up prior to the race. You don't want to find yourself in a line of traffic on race morning.

6) Dress in Layers, but Pack Light — Dress for weather that is ten degrees warmer knowing that you're likely to warm up during the race.

You may be cool at the start, but you'll feel great at the finish!

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

Five ways to create your own success

T

By Carrie Barrett

oday is your lucky day!

I'm going to share the top secrets on how you can get lucky! Okay, not THAT kind of lucky. I'm no Dr. Ruth Westheimer, although my annoying personality and 4'11” stature might indicate otherwise. I'm just an endurance sports coach and, while there are certainly similarities between a successful sex life and a successful endurance career (practice makes perfect, right?), I'll let the experts at Cosmopolitan dispense those tips.

So here's the first thing to know about getting lucky in your endurance sports career.

You create luck. Yep...that's right. You heard me. You make it. It isn't something that only happens to others and never to you.

Wait: You mean lucky people don't just sit around, basking in the glow of fortune that constantly smiles upon them?

No. In fact, those who are considered lucky in life, business, romance, and sports, for example, are some of the hardest working people out there. Thomas Jefferson once said, “I'm a great believer in luck, and I find that the harder I work, the more I have of it.”

He may know a thing or two about success.

So what do these lucky people do and how can you get some of that?

They Seize Opportunities

L

ucky people see every moment as a chance to learn and grow. Every practice is a chance to meet someone new or learn a new skill. Every training group and coach in town offers a different learning experience. Every race provides a chance to connect with like-minded individuals who are also creating their own luck. Take advantage of

Running terminology long runs = develop and strengthen your X-train = cross-training days. Give your legs aerobic endurance. Start slow and remain steady a rest and enjoy other activities such as swimthroughout the run. Your pace should be about 1:00 ming, yoga, or cycling. min/mile slower than your actual race pace goal.

Think about a 5-6 on a scale of 1-10 of perceived effort. Advanced runners may also progressively pick up their pace for the last few miles to incorporate easy runs = whether done by distance or race pace training. Most importantly, do not start time, your easy runs are just that—easy. Focus too fast. on form over speed. Work on increasing your run cadence to an efficient 90 foot strikes per minute per foot. tempo runs = prepare your body to run fast. Warm up for at least 10 minutes before starting the tempo run. Cool down for at least 5 min. It should feel like a 7 or 8 on a scale of 1-10 effort and should ideally be faster than race pace effort. I like to call this “comfortably uncomfortable.” Beginners should include their warm-ups and cool-downs within the time. Advanced runners should make their warm-ups and cool-downs separate from the tempo time.

these moments. Play to your strengths and don't be afraid to take risks. Serendipity is the world's way of sharing its abundance. Get out there and take your share!

They Create Fortune Where It Doesn't Exist

A

ustinite Katy Dooley was six months away from swimming the English Channel last summer when she broke her foot. Talk about misfortune! Timing couldn't have been worse, or so she thought. After a few days of anger and emotional mood swings, Dooley turned her bad luck into something positive. She first let her body rest. This allowed her to work on other areas of training, specifically mental training. She took the time out of the water to work on positive visualization. She saw herself hitting shore; she imagined every stroke and anticipated every dark moment; she addressed the inner debates and prepared her comebacks. The mental practice allowed her physical comeback to be faster and stronger. In September, Dooley successfully completed her channel crossing in just over eleven hours, making her one of the fastest women to cross in 2012.

They Hang Out With Good Apples

L

ucky people surround themselves with positive energy and other successful people. There is a saying: “Surround yourself with people who support your dreams.” It may sound a little selfish but if we all did that, we'd be much happier and more affirmed. In order to create luck, you must feel lucky. Find those people and groups that support your goals. Eradicate as much negativity from your life as you possibly can. The five people closest to you can have the biggest impact on your success: Choose them wisely.

They Exude Gratitude and Believe They Are Lucky

T

hose who seem to be the lucky ones are that way because they believe they are, in fact, lucky. Further, they're grateful and often give more than they receive. The 2012 California International

Marathon was a doozy. Torrential rain, wind, and cold weather threatened many of the participants’ race plans and moods. While it certainly was unlucky to have such poor conditions, many of the runners turned this race into a fun event. They reminded themselves of how grateful they were to be able to run. They were happy to have the support of other runners and coaches. This seemingly unlucky day turned into a memorable day for many.

Despite the conditions, a great time was had and many personal bests were still set. Above all, everyone had great stories to share because they all felt lucky to have survived!

They Consistently Work Hard And Expect Success

J

ody Kelly is a writer, business owner, trainer, and endurance athlete in Austin. She believes that nothing beats hard work for long-term success in endurance sports. Hard work fosters consistency in training, which eventually leads to success. “If genius is 98 percent perspiration and 2 percent inspiration, then success in endurance sports is, in my opinion, at least 75 percent hard work.

The 25 percent that's due to good luck comes mostly from inheriting good genes from your parents,” she says. “As long as we are lucky enough to draw breath, we can do some kind of training for some kind of endurance activity. It's never too late!” Kelly would know.

To celebrate her 75th birthday in January, she gathered a group of supporters and rode 75 miles on the Veloway to raise money for the Prostate Cancer Foundation.

Unlucky people miss great opportunities because they don't feel they deserve them. I challenge you to embrace and be grateful for all of the fortune that comes your way. The more you recognize and appreciate how often it happens, the more you will be able to manifest your own luck in the future. Do random acts of kindness and create luck in someone else's life. By creating luck for others, you develop an abundant cycle where it will come back to you.

I don't know about you, but I'm ready to get lucky!

(And I'm pretty sure that just made my husband's day.) afm

12 Weeks to the Cap 10K Week 9 (3/04-3/10)

Monday

Tuesday

Rest Day -

4 miles easy

Rest Day -

Wednesday

Thursday

Friday

Saturday

Sunday

tempo run*

Rest or x-train

3 miles easy

Rest or x-train

Long Run: 6 Miles

*(1 mile easy, 2-3 x 10 min, 5 min recovery in between each, 1 mile easy)

Strength and/or Flexibility Training

Week 10 (3/11-3/17)

Weeks 9-12 (03/04/13-03/31/13)

4 miles easy

Hills: 7 x 1:00

* advanced runners can increase long run distance up to 8 miles

Rest or x-train

3 miles easy

Rest or x-train

Flexibility

Week 11 (3/18-3/24)

Rest Day -

3 miles easy

Rest Day -

tempo run*

Rest or x-train

3 miles easy

Rest or x-train

*(1 mile easy, 2-3 miles race pace, 1 mile easy)

Strength and/or Flexibility

Week 12 (3/25-3/31)

2-3 miles easy

Hills 6 x 2:00

Rest or x-train

3 miles easy

Rest or x-train

Rest Day Flexibility

Illustration by Melis sa Warren

Long Run: 4 Miles *advanced runners can increase distance up to 4-5 miles

Strength and/or

Strength and/or

Long Run: 6 Miles *advanced runners can increase distance up to 8 miles

Flexibility

Race Week (4/01-4/07)

Long Run: 4 Miles *advanced runners can increase distance up to 6 miles

Strength and/or

2 miles easy

2-3 mile fartlek* *(include 5 x :30 fast/:30 recovery)

Rest or x-train

20 min easy

total rest

Cap 10K!

M a r 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 1

Train AFMDC

IBM Uptown Classic 10K Oct. 7, 2012

Running Rewards Wrapping up the AFMDC with style

Congratulations, AFMDC participants! You’ve logged the miles, run the races, and crossed the final finish line. Now it’s time to celebrate your accomplishment.

Mark your calendar The Austin Fit Magazine Distance Challenge Celebration Party will be held on Thursday, March 7. At the party, certificates of completion, AFMDC finishers’ jackets, and awards for Overall, Masters and Age Groups as well as the new HIGHFLYER Award will be distributed to those who qualify. And as you might expect, there will be food, beverage and fun.

The AFMDC Celebration Party is free to all registered AFMDC runners (you may bring a guest, and the charge is $12.50 per additional attendee). If you haven’t already registered for the party, go to http://ow.ly/hLtpp Look for AFM at the AFMDC Celebration Party—we’ll be there to capture the moment in pictures, which will be printed in the April issue.

Be sure to stop by and show us what fit looks like, AFMDC-style! Don’t forget that overall AFMDC winners will be given free entry into the 2013 AFM FITTEST event in June.

Online

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

Check your final results at austinrunnersclub.memberlodge.com/ AustinDistanceChallenge/Results

ARC Decker Challenge Half Marathon Dec. 9, 2012

If you’re unable to attend the party to pick up your certificate of completion, finishers’ jacket, and any award you might have won, please stop by Rogue Running at the following times and locations: Saturday, March 9 10:30 a.m. to 2:30 p.m.

Rogue Running Downtown (500 San Marcos) Sunday, March 10 noon to 4:00 p.m.

Rogue Running Cedar Park (2800 East Whitestone Blvd.)

3M Half Marathon & Relay Jan. 13, 2013

Rogue 10K & 30K Jan. 27, 2013

LIVESTRONG Austin Marathon & Half Marathon Feb. 17, 2013

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

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The 2013 Statesman Capitol 10,000 is limited to 25,000 participants and headed for international race bragging rights. Don’t be left out!

25,000 Register Online Now! Military Discount Available. capitol10k.com

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Events Featured // 85th Annual Zilker Park Kite Festival

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photo by Weston Carls

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Outdoors march 2

Celebrate Texas Parade and 5K For a place that boasts more state pride than any other in the country, Texas Independence Day is certain to come with fanfare. This local celebration technically takes place all weekend, with ceremonies like the Alamo Ceremony at the Capitol on Sunday. But the main attraction is the run up Congress Avenue on Saturday morning joined by the parade composed of floats made by local talent that runs on Congress after the race. Be a true Texan and celebrate your state’s history with this event. Congress Avenue, Saturday • celebratetexas.org

To schedule an event at your facility please contact Aaron Wedel at 512-230-2501 or e-mail aaron@bodyfattest.com.

Check out our website at www.bodyfattest.com for a calendar of events near you.

flock to this festival, and admission and participation in the contests are both free. Come enjoy a lazy Sunday under a sky full of homemade kites. Zilker Park, Sunday • zilkerkitefestival.com March 13-17

Texas Rockfest Indie bands take to venues in the heart of Austin and outdoor stages throughout downtown Austin. Placed in the midst of South by Southwest, the event boasts hundreds of bands—quite a leap from its humble beginnings of sixteen bands in 2000. Take a break from other stages and come experience a different crowd at these concerts. Check online for venues • texasrockfest.com

march 3

March 27-29

85th Annual Zilker Park Kite Festival This Austin tradition comes to take advantage of March breezes once again. Enter contests ranging from most unusual kites to oldest kite flyer. For the blooming engineer population, other contests will focus on the ability and angle of flight for individual kites. Austinites

Texas Relays The annual Texas Relays held at the University of Texas is the highlight of the spring sporting season. Tens of thousands of fans come to watch the relays and other track and field events. Join the camaraderie at the event and see the future and current stars of the sport in action. University of Texas • texassports.com

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LIFESTYLE

Featured // SXSW

march 17

St. Patrick’s Day Festival The St. Patrick’s Day Festival in Austin creates a truly Irish environment for your celebration. Live Celtic and other Irish tunes will be blasting throughout the day as authentic food like Fish N’ Chips is served by local vendors. Even the lager is set to have an authentic feel, with dark amber hues good enough to satisfy an Irish drinker.

The event benefits the Austin Celtic Center, and there’s free parking. Shoal Creek Events Center • stpatricksdayaustin.com

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march 8-12

South by Southwest Interactive The technology-based side of SXSW has picked up steam in the past few years as hundreds of social media entrepreneurs, inventors, and startups set up shop in the Austin scene to talk about the digital world. Visit the Gaming Expo to check out the latest systems and even some of the older comics. The Interactive Awards will celebrate inventive creativity­­­—from new mobile and tablet apps to website startups and developers who are ready to change the face of social media. Check venues online • sxsw.com/interactive march 8 -23

76th Annual Star of Texas Fair and Rodeo The world’s fifth largest indoor Pro Rodeo finds its home again in Austin for this colossal event. Alongside the sporting activities are carnival rides fit for the family and concerts that feature bands ranging from red dirt country to contemporary pop. Contributing to a college fund never looked so enjoyable; Rodeo Austin benefits Texas university students through the profits raised at this event. Check online for events • rodeoaustin.com

ARTS march 12-17

South by Southwest Music Festival The largest live music festival in Texas has an impressive alumni list: 50 Cent, MGMT, the Dixie Chicks, and the Yeah Yeah Yeahs to name a few artists that demonstrate the wide variety. Venues across the city will be opening their doors for concerts associated with SXSW but also scope out

Adult and Youth Hockey Leagues Instructional – Advanced

local listings for free shows generated by the huge music crowd. If you haven’t made your way to this spring break fest, plan on joining an unforgettable week of live shows, cheap beer, and Austin camaraderie.

Check venues online • sxsw.com/music march 8-16

South by Southwest Film Festival Another branch of the SXSW festivities, the Film Festival debuts a who’s who in the entertainment industry for the coming year. Local theatres like the Paramount screen new films such as The Incredible Burt Wonderstone, which will premier at the festival this year. Indulge in the other side of art by checking out the newest independent and entertaining films. Check online for screeinings • sxsw.com/film

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march 29-30

Austin Urban Music Festival If SXSW or the Star of Texas didn’t offer your cup of musical tea, you may get one more shot with the Austin Urban Musical Festival.

Last year’s headliners were Boys II Men and Kenneth “Babyface” Edmonds; this year, Brandy and Anthony Hamilton hit the stage.

The event now takes up two days instead of only one, which means more chances for you to hear your favorite band or artist. To Be Announced • austinurbanmusicfestival.com Submit your event online at austinfitmagazine.com

M a r 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 7

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Rides&Races Featured // Austin American-Statesman Capitol 10,000

March

March 17

Manzano Mile Texas School for the Deaf, Austin • manzanomile.com

March 2

Nueces 50m/50K/25K/10K Camp Eagle, Rocky Springs • tejastrails.com Round Rock ISD Project Graduation 5K Dell Diamond, Round Rock • roundrockisd.org

Head for the Cure Central Texas 5K Camp Mabry • headforthecure.org March 23

Thin Mint Sprint 5K and Daisy Dash Cedar Park Center • monarchsu.com

Hero Rush Central Texas Old Settler’s Park • herorush.com/events/texas-central

March 30

March 3

Ash Dash 5K Bunny Run Austin State Hospital Campus • ashvolunteers.org

Crop Hunger Walk Camp Mabry • austincrohungerwalk.org The Texas 5K Congress Avenue Bridge • celebratetexas.org Alamo City Run Fest Alamodome, San Antonio • alamocityrunfest.com Trail Setter 5K and Kids Fun Run Twin Lakes YMCA, Cedar Park • ymcagwc.org

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

Electric Run Travis County Expo Center • electricrun.com/Austin-tx

April April 7

Austin American-Statesman Capitol 10,000 305 South Congress Avenue, Austin • statesman.com/s/cap10k Toros Splash and Dash Twin Creeks Country Club, Cedar Park • kidstri.com

April 13

May 5

Longhorn Run University of Texas at Austin utlonghornrun.com

The Rookie Triathlon Walter E. Long Park • therookietri.com

Gut Check Challenge 520 Pope Bend Road, Cedar Creek, TX gutcheckchallenge.com

Muddy Buddy Austin Flat Creek Crossing Ranch, Johnson City muddybuddy.competitor.com

April 14

Petco 5k9 Walk Run Wag Walter E. Long Park • 5k9walkrun.com/Austin.php

May 11

Austin 10/20 (10 Mile) 3110 Esparanza Crossing, Austin austin1020.com April 16

The Splash & Dash (USAT) Pure Austin North, Austin • pureaustin.com

May 18

2nd Annual Fighting Blood Cancer 5K Walter E. Long Park • fighitngbloodcancer5k.org RunTex Congress Avenue Mile Capitol Building • congressavenuemile.com

April 20

Agape PRC 5K Old Settlers Park, Round Rock • fellowshiprr.org Run to the Sun 90-Mile Relay Austin to Enchanted Rock runtothesunrelay.com

May 26

Autism Speaks 8K Run and 1K Walter E. Long Park • therookietri.com

™

Tough Mudder Longhorn River Ranch toughmudder.com/events

May 19

Viva Streets!

Sixth Street, Austin • vivastreetaustin.org

May 27

Capitol of Texas Triathlon Auditorium Shores • captextri.com

Cash. Keys. Phone. ID.

Take your stuff on the run!

April 21

Austin Autism Society’s 6th Bike Ride Fundraiser Berry Spring Park and Reserve, Georgetown • support.autism-society.org

Discreet.

Comfortable.

Won’t Bounce.

April 27

Austin Arthritis Walk Concordia University, Austin austinarthritiswalk.org Texas Round-Up 5K and Family Mile Texas State Capitol Building, Austin texasroundup.org

May May 4

The Color Run TBA, Austin • thecolorrun.com/austin May 5

Chuy’s 30th Annual Hot to Trot 5K and Kids K Chuy’s, 1728 Barton Springs Road • chuys.com Submit your ride or race online at austinfitmagazine.com

M a r 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 9

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We’re honoring man’s best friend this month with a few fun canine facts as well as some information that might make you appreciate your local EMS a little more.

85

66

Percentage of the walks taken each week by owners that are due to their dogs

Typical max weight of the Rhodesian Ridgeback breed (Bella, one of 2011's Fittest Dogs, is a ridgeback)

50-130

Number of normal heartbeats per minute for a resting dog

33

Percentage of dog owners who admit to talking to their dogs on the phone or leaving messages on answering machines for them while away

12-18

Preferred age for a puppy to begin running with its owner

100

Types of different facial expressions a dog has, most of which are made with their ears

350

343

Weight in pounds of the biggest dog ever recorded, an English mastiff named Zorba

29

Age of the longest living dog in history, an Australian cattle dog

1,700

Number of recognized dog breeds, worldwide

Number of taste buds in a dog (humans have approximately 9,000)

19

200

Maximum speed in miles per hour that most domestic dogs can reach when running

Amount of words a dog can understand, including signals and hand movements with the same meanings as words

10

Estimated number in millions of First Responders in the United States

1

Number (in millions) of firefighters in America, approximately 750,000 of which are volunteers

300

40

Minimum amount of work hours per week required of paramedics

6

Number of points on the EMS logo’s star, representing Detection, Reporting, Response, On Scene Care, In Transit Care, Transfer to Definitive Care (the assignments given to an EMS team)

5

Percentage of paramedics who are not paid for their work

99

Percentage of the American population that can dial 9-1-1 and receive medical assistance in an emergency

Pounds carried by Mouse, one of 2012's Fittest Dogs (a swiss mountain dog) at sulky draft cart events

116 a u s t i n fI t m a g a z i n e . c o m M a r 2 0 1 3

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