March 2014 - The Golf Issue

SXSW @AUSTINFIT

RUNNER'S GUIDE

Your Resources for RunNING, SwimMING, AND BikING

AustinFitMagazine.com

TOM Kite & Ben CrenShaw Austin’s Golf Legends Continue to Make Their Mark

Tom Kite

No. 4 hole at Austin Country Club

MORE INSIDE

PutTING Protein

in Your Snacks March 2014

Š2014 LIFE TIME FITNESS, INC. All rights reserved. EVCO4214

For you mountain bikers, you can brave the 100K* or 25K solo rides or team up with some buddies for the 2- and 4-person relay divisions. The runners are faced with two distance options, 25K and 100K. Either way, you’ve got 16 hours to finish the race. After the race, hang with friends and experience one of the best parties to hit this great state. Think you handle whatever the Rattler will throw at you?

Contents

The Golf Issue

March 2014

Features + Cover Stories 60

Game of a Lifetime

Ladies’ golf associations seek camaraderie through competition

64

Where to Play Golf Around Town

AFM’s annotated listing of Austinarea links

76

Country Club Chic

Take your game to the next level with gear and gadgets

46 Taking Starting on page

Dead Aim Tom Kite and Ben Crenshaw, different in personality and approach, find their own paths down the fairway

8 • austinfItmagazine.com • 03.2014

Cover and contents photos by Brian Fitzsimmons

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Contents

March 2014

Departments + In Every Issue

34

SxAustinFit Stay active throughout the conferences and concerts

Fuel

26 Marinated Beets

This vegetable side dish just gets better with time

28 Nutritional Fact or Fiction?

Anne Wilfong debunks popular diet myths

30 Meet a Protein Bar with Meat

Austinites Taylor and Katie Collins develop a unique fuel

32 Protein-Rich Snackables without Meat Five veggie-friendly recipes that pack protein

LIVE

40 Step It Up

Girls embrace teamwork through rhythm, movement

In Every Issue

14 From the Publisher 16 Letters to the Editor 20 Contributors

42 Dedicated Discipline

Bill Schroeder leads training group by example

LOOK

72 Fit Finds Navigate SXSW with style and ease 74 What Makes Up Your Makeup?

Cosmetic ingredients to keep an eye on

FEEL

78 Injury Self-Diagnosis When is it time to see a doctor?

80 Type 1 vs. Type 2 Understanding the difference in diabetes diagnosis

22 WWW 24 Fit Focus 38 FAQ

10 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

82 Healthy Bits Keeping you informed with new studies and discoveries

94 Tri to Focus When to intensify your training for race season

84 Pilates for Moms Liana Mauro reviews at-home DVD workouts

96 Adopting a Transitional Mindset In sport, and life, change equals growth

TRAIN

98 Trying the Dual Action Saddle Allison Atkinson reviews the alternative bike seat

88 Your AFMDC Update Racing series comes to a close with the 2014 Austin Marathon

90 How to Build Your AFM FITTEST Team Tips for tackling this year’s events and challenges 92 The Rugby Rub An introduction to the physically demanding world of rugby athletes

44 The Pulse 110 Events Calendar 112 Rides & Races

100 Grip it and Rip it How to add power and control to groundstrokes 102 Utilizing Circuit Strategy Build strength through specific circuit sets 106 Coaching the Mind Use a training journal to get inside your own head

114 Discover!

photo by Graham Reznick

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Publisher's Letter

W

Swinging Away

Covering golf with a look at two legends

hen I was a kid, we played outside. Sprinting across the yard, sneaking silently in the shadows at hide-and-go-seek, chasing fireflies, climbing trees—whatever involved running, jumping, and generally destroying our bodies and clothes was how we spent almost every waking moment.

As I got older, pick-up games of ice hockey and baseball were replaced by organized sports at school. Gym class was mandatory. During school hours, gymnastics (tumbling, as they called it then) was my workout of choice, and after school, I opted for soccer, a great sport that I played right into college.

There was also a rather pathetic (though memorable) season of track and field in the high jump and pole vault. Usually, the pole and I went through, not over, the bar at the same time.

As a young adult with a career and a family, athletics became more difficult to figure out. Aside from a neighborhood bowling league (which was more about the beer), I found that tennis and golf best fit my business calendar and networking requirements. Unfortunately, lessons for these sports were beyond my budget so, with great enthusiasm, I launched an intrepid do-it-yourself approach to learning. I can assure you that there is little that is intuitive about the proper execution of either of these sports. But practice makes perfect, and I became proficient enough to avoid total embarrassment.

I discovered that golf and tennis were wonderful sports for all ages; golf in particular provided a unique package—an active experience in a collegial environment with a touch of nature’s beauty. As my children grew, I committed to spare them my struggle by gently encouraging them to try it, get good instruction, and thus enjoy golf for the rest of their lives. Incredibly, they have done just that and would tell you that, for once, I got it right.

So it is with great pleasure that the AFM team brings you our first golf issue. Some might question the athleticism of a round of golf, but try trekking up and down 5–6 miles of hills and valleys for 4–5 hours; pulling and lugging a 30-pound golf bag loaded with every accouterment imaginable from tee to green; swinging 14 different clubs hundreds of times while impacting dirt, rocks, and maybe even the ball; and swiveling one’s aching torso on every shot while simultaneously focusing on two dozen “swing thoughts” that, more often than not, end with an unacceptable result. What a gas! But just one good shot brings you back. Golf is a wonderful and addictive sport and a great way to relax, get active outside in the fresh air, and spend time with friends.

Austin is blessed to have two of golf’s greatest icons living among us: Tom Kite and Ben Crenshaw. These two Longhorns, golf team members, and World of Golf Hall of Famers have not only graced courses for decades with their extraordinary tournament performances, but have left their mark on the design of “tracks” that many weekend golf warriors enjoy, rain or shine, from coast to coast. Kite’s and Crenshaw’s stories span the sport and generations, and we offer our sincere thanks for the opportunity to tell their stories—and I know you’ll be inspired to hit the links as a result.

Keep Austin Fit,

Lou Earle, Publisher, CEO 14 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

Publisher/CEO Louis M. Earle COO Alex Earle eDITOR in Chief Leah Fisher Nyfeler Assistant Editor Natalie England Art Director Weston Carls Assistant Art Director Sarah Schneider Director of Marketing & Communications Carrie Crowe Senior Advertising Consultants Richard Maloof, Suzanne Warmack Advertising Consultants Melissa Bradford, Betty Davis, Laura Templeton Writers Carrie Barrett, Alexa Harris, Jayme Lamm, Emily Laskowski, Martha Pyron, Sara Sanchez, Stephan Schwarze, Diane Vives, Anne Wilfong, Nancy Zambrano Operations Assistant Jackie Pica Interns Alexa Harris, Sara E. Sanchez (Editorial) Dionne Smith (Design) General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions ideas@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings austinfitmagazine.com/events/ submit-an-event 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.

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Letters to the Editor Dear AFM Readers, I received a very thoughtfully written letter from a reader regarding the February 2014 article, “Does Your Workout Routine Cross the Line?” written

by Anne Wilfong, R.D., L.D. It sparked a really wonderful follow-up conversation and made me aware of several points that needed to be addressed.

The editorial staff and I discussed this piece before printing, as we considered that, for a sizeable portion of our audience, the topic of exercise addiction might be seen as inapplicable. I chose to include it because I believed that it would be thought provoking, as Wilfong writes about the signs of such a condition in terms of a continuum. I felt that it would provide an interesting look at what crosses the line in training…and what doesn’t.

This letter writer was concerned that the N.E.D.A. checklist, when applied broadly and in a stereotypical manner, would dissuade the casual exerciser from doing more and even lead that person to prejudicial assumptions about those who enjoy exercise and are practicing on a more advanced level. In other words, they’d assume that all athletes of a certain caliber are, by definition, “disordered.”

I do see our reader’s point. We had a very productive conversation that ranged over topics such as whether there is stigma attached to seeing a therapist, what the role of a magazine was in disseminating information of a diagnostic bent, the way the average reader approaches content in AFM, and a few training stories of our own (though we’ve never met, we have many mutual connections). I am appreciative of the feedback and thrilled about the respectful nature of our discourse. It seemed to me that we each came away with something more than when we first spoke.

I strive to include material each month that reaches a broad range of readers, material that I feel promotes AFM’s mission to “educate, motivate, and inspire people and communities to live a healthier lifestyle.” I stand by this article, as I feel the benefit of reaching people who may be on the cusp of or in the grasp of a disordered approach to exercise outweighs misperceptions about training. And I think the process of thinking about the spectrum is important, as it may help athletes recognize training buddies who have crossed that line.

The comment was made that it was “better” to be disordered regarding exercise than disordered in eating (obesity) or drinking (alcoholism). My response is, that’s not the appropriate choice—why be sick in any form? Don’t we all strive to be the healthiest we can be? Remember: This piece is not focusing on healthy exercise habits (whatever they might be and whoever might be practicing them) but on exercise that has become unhealthy and detrimental. It’s not that you run 20 miles or monitor your diet; it’s rigidity and irrationality around your training decisions that determines sickness. If you do your 20-miler, outside, during a tornado because “everyone knows I’m a loser for not getting that workout done,” there’s disorder there. If you never eat after a workout because “I’ll get fat” and then throw up to get rid of any extra calories just in case, there’s disorder there.

The training isn’t the problem; the approach to that training has become problematic.

I’ve been in lots of training groups and have had a small group of friends whose behavior crossed into this area of unhealthy and detrimental. Like the famous Supreme Court justice said in a brief on another subject, “I know it when I see it.” This does not mean I’m at all qualified to give a diagnosis, nor does Wilfong suggest that those who respond positively to these questions assume they have a disorder. She recommends consulting “a licensed therapist and registered dietician [to] help you sort out what are healthy athletic goals and establish a plan to meet your nutrition needs….” If you think you have a problem, seek help to find out.

We’ve all heard the “you’ll ruin your knees” and “how long was this marathon” comments from those who really don’t have a clue about what we’re doing. I’ve been called crazy for some of my adventures—and I look at this checklist as a means of educating those who’ve expressed this as to the mental health behind my approach to exercise.

I honestly consider this type of dialog one of the perks of my job. I look forward to feedback from readers on all of AFM’s content, and I welcome the chance to have a civilized conversation at any time. I love to talk fitness!

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

16 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

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

What We’re Looking For Show us how you keep Austin fit by capturing your fitness moments—doing a handstand at an historic Austin landmark, SUPing around Lady Bird Lake, or working out with your children when you find time around the house.

However you keep fit, we look forward to seeing what you can do! The best photos will be included here in the Letters to the Editor page.

Join Us facebook.com/austinfitmagazine twitter.com/austinfit instagram.com/austinfit pinterest.com/austinfitmag youtube.com/austinfitmagazine

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

Write for AFM Here’s how.

Steve Corcoran

Steve Corcoran is an Australian Rugby Union and strength and conditioning coach based in Austin. Corcoran is a former professional rugby player with Bristol Rugby (UK), represented Ireland at u/21 level and has more than 25 years experience in the sport.

He has 15 years experience in strength and conditioning training, specializing in sports performance and is the founder of Fearless Conditioning.

Corcoran works with the Austin Blacks Rugby Club (current Texas Champions), St. Edwards University and The Central Texas All Star rugby teams. (page 92)

Joy Casnovsky

Liana Mauro

Liana Mauro, owner of Mauro Pilates, is a Stott Pilates certified instructor who specializes in Pilates for children, weight loss/ toning, injuries, and athletic performance. Voted “Best Pilates in Austin” in 2011 by readers of Austin Fit Magazine, Mauro does Pilates and loves finding unique ways to incorporate cardio and strengthening exercises. (page 84) mauropilates.com Facebook: mauropilates Twitter: @MauroPilates

Joy Casnovsky first became interested in the dynamics of food after taking the lifealtering class "Food, Cuisine and Kitchenspace" as an undergraduate student. She holds a BA in geography and Spanish from the University of Texas. Before joining Sustainable Food Center in 2007, Casnovsky served as a representative of the U.S. Peace Corps in Bolivia for two years, during which she directed a townwide recycling program and taught nutrition courses. She’s a strong proponent of improving individuals’ cooking skills and confidence so that they have the ability to positively shape their health. Additionally, she’s passionate about helping shape health policy that will have an even larger impact on the broader community. Casnovsky is currently working toward a certificate in culinary arts from Austin Community College and is a member of the American Public Health Association. When not planning her next meal, she enjoys anything outdoors and traveling off the beaten path. (page 26) Twitter: @joyfulinkitchen

Brendan Sheehan was brought up on Cape Cod, Mass., and became a topranked tennis junior in New England. He was recruited to play tennis at Trinity University in 1990; he then transferred to and played tennis at the University of Texas here in Austin. After graduating in 1993, Sheehan became the director of tennis at the Westover Club in 1994. He is also the current general manager for the North Austin Swim and Tennis Club.

Sheehan loves teaching tennis to kids and has built up a successful junior tennis program for children and adults at Westover Hills Club. (page 100)

Jennifer Fisher

When athlete, healthy cooking coach, and food blogger (thefitfork.com) Jennifer Fisher isn’t training for her next race or preparing healthy meals for a busy family that includes three hungry teen boys, she is looking for her next adventure.

Memorable past ones have included running in the torch relay for the XIX Olympics and battling with oven mitts (and losing) for a $1 million prize in the 42nd Pillsbury Bake-Off. (page 32) TheFitFork.com Twitter: @thefitfork Instagram: @thefitfork Facebook: TheFitFork

20 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

austinfitmagazine. com . Response time

may vary greatly due to publishing dates.

Detailed submission guidelines will be provided by AFM as appropriate.

Dr. Pam Cowper

Dr. Pam Cowper is Board Certified in Internal Medicine.

She attended the Medical College of Georgia and completed her residency at UT Southwestern in Dallas. Dr. Cowper has been in practice with Seton Adult Inpatient Medical Services in Austin, Texas since 1998. (page 80)

Allison Atkinson

Brendan Sheehan

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@

With more than ten years of experience in the group fitness industry, Allison Atkinson worked her way up from injured soccer player and runner to elite cyclist. She will race on a national level through the 2014 road season for the premier domestic elite women’s cycling team, Guru Cycles p/b Haute Wheels Racing. Together with her teammates, she aims to promote women's racing and take her skills to the next level.

As a former a coach at Cycle Camp USA and advanced Les Mills cycling and weight-lifting trainer, Atkinson credits her fitness to the inspiration she receives from coaching others. She currently teaches Endurance Cycling and Pure Pump at Pure Austin Fitness.

You can also find her working and talking shop at Austin Tricyclist. (page 98) hautewheelsracing.com; gurucycles.com Facebook: Pure Pain Cave; Haute Wheels Racing

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.

Opening Spring 2014

Join the Spark Fitness Team for a free community workout Saturday, March 15 at 9AM Complimentary breakfast tacos! • All fitness levels welcome!

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@AustinFit Most Popular AFM Tweet A little – or a lot – of change can do you good! http://ow.ly/tbk2r

/AustinFitMagazine

In addition to talking you through the challenging stability-limited circuits in this month’s issue, AFM FITTEST test designer Diane Vives can help you prepare for the AFM FITTEST. Visit afmfittest.com to see videos on each of the ten tests in the 2014 AFM FITTEST. Have you been inspired by the AFM FITTEST team captains

Most Popular Facebook Post

presented on pages 90-91? Have you put together your team for the AFM FITTEST? We want to meet your team. Introduce yourself and issue a video challenge.

Send us the YouTube link to your completed AFM FITTEST team video (three minutes or less in length) and we’ll share your video on afmfittest.com

AFM Newsletter

Look to the weekly AFM newsletter for information about new blogs, upcoming online articles and past print favorites, special discounts, and the latest word on fitness.

Sign up at austinfitmagazine.com/subscribe

AFM Digital The most popular digital article for February was “Austin Boxers Showcase Skills at Golden Gloves” by Amy Winters. Readers were also interested in “Marathoning with Wearables” and blogger Angie Houtz’s continuing series on dealing with breast cancer (“Dr. Deer Hunter Teaches the Art of Breathing”).

@AustinFit

Most Popular Instagram Photo

/AustinFitMag Most Popular Pinterest Pin

Upcoming articles Check out AFM’s Facebook page for photos

from the 2013-2014 AFMDC Celebration Party, which is on March 6; if you’re an AFMDC finisher, be sure to sign up to attend. We’ll also have a report from assistant editor Natalie England, who is golfing in the Emmitt Smith Golf Challenge at the Hills of Lakeway (proceeds benefit the Pat & Emmitt Smith Charities and Austin Sunshine Camps).

AFM’S New Website is Here!

AFM has launched our new website with this March issue. We’ve upgraded!

Faster, faster, faster!

GIVEAWAY Looking to try a tri this season? Austin Fit Magazine is proud to be the presenting sponsor of the Texas Tri Series, which includes six events from sprint triathlons to half Ironman-distance. We’ll be giving away free entries to these races, so keep your eye on the AFM Facebook page and Twitter feed for information about how you can win a bib.

Free Training Plan April is Million Mile Month, and AFM is here to help you get ready to log your miles.

In conjunction with MMM, we’ve developed a free work-up plan for working out in March. There are three levels: Walker, Walk/Run, and Intro Running. These basic workout plans will help you get ready to participate in the MMM effort to log one million miles of community exercise in the state of Texas. To learn more about MMM and register to participate, visit millionmilemonth.org; for your free AFM prep plan, see austinfitmagazine.com and start your workouts today.

22 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

Responsive format—read us on all your devices Fresh new look Improved features, such as directories Comprehensive fitness and event calendar Searchable recipes and workouts Sponsored content and events

We’re excited to bring you expanded information on health and wellness 24/7 via our digital magazine. Look for more of what you love about your print issue of Austin Fit Magazine whenever—and wherever—you want your fitness fix.

JackAndAdams.com

Fit Focus

The One-Armed Push-Up Girl Austin, Texas Holly Kendall photo by Laurie Fryar Photography

24 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

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

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Recipe

Did you know?

Buying fresh beets with their attached greens is a two-for-one deal! Cut off the greens to mix with lettuce or spinach to eat raw in a salad or lightly sauté in olive oil until wilted with garlic and onion and eat warm, or roast or boil the beetroot (as in this recipe).

Marinated Beets

One vegetable gives two varied side dish options

By Joy Casnovsky, The Happy Kitchen/La Cocina Alegre Cookbook Fresh, Seasonal Recipes, Sustainable Food Center

Nutrition Calories: 98 Carbohydrates: 3 g Protein: 1 g Fat: 9 g Fiber: 1 g

What You Need 3 medium beets ¼ cup olive oil 2 tablespoons apple cider vinegar 1 teaspoon prepared mustard 1 clove garlic, minced 1 sprig fresh parsley, finely chopped Salt and pepper to taste

How to Make It 1. Cut off the beet greens and set aside to use for another dish.

easily pierced with a fork (20–30 minutes).

5 minutes to steam—the skins will slip off easily.

9. Serve at room temperature or chilled.*

2. Scrub the beets lightly to clean.

5. While the beets are cooking, mix together the rest of the ingredients.

7. Cut beets into large dice.

*Because vinegar is a natural preservative, this recipe will stay fresh in the refrigerator for up to a week and the flavor improves with time!

3. Put the beets in a pot and cover with water; bring to a boil.

4. Turn the heat down to medium and cook beets until they can be

6. When the beets are finished cooking, drain off the water. Place the beets in a brown paper bag for

8. Place the cubed beets in a bowl and mix with oil and vinegar mixture. Add salt and pepper to taste.

Makes 6 servings Serving size: 2 cups

Sustainable Food Center offers healthy, seasonal cooking classes in their teaching kitchen through their educational program The Happy Kitchen/La Cocina Alegre. All proceeds from classes in the kitchen fund free classes for low-income communities around Austin. To sign up for a class, visit www.sustainablefoodcenter.org

26 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

This recipe is brought to you by

photography by Marc Suarez, Theory Media

Fuel

Is drinking eight glasses of water per day enough?

Debunking Nutrition Myths Fact or fiction? Investigate the scientific evidence behind popular nutritional claims

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

Nutrition information abounds on the Internet, and friends frequently pass on nutrition tips they hear through their spouse or friends. I love when my clients tell me about the latest and greatest nutrition claim they heard on talk shows, but it’s good practice to take the time and find out whether there is scientific evidence behind the claim.

28 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

The research behind this general recommendation is scant; while it may be a good recommendation for some people to get them thinking about drinking water in place of sugary drinks, it leaves out the notion you can obtain fluid through fruits and vegetables. A good indication of hydration is the color of your urine.

Generally, you are hydrated if your urine is pale yellow to clear in color (the exception is first thing in the morning, when your urine is more concentrated after sleeping all night). Be aware that certain vitamins, such as B vitamins, will give your urine a glow-in-the-dark yellow color, and some medications may also change the color. Remember: Activity and weather can also affect your hydration status.

Will everything I eat after 7 p.m. turn to fat?

Your body doesn’t have a clock that hits 7 p.m. and tells your cells to store everything currently in digestion as fat.

Even though this is a myth, I understand the original intent.

People who snack after dinner or late

at night tend to snack mindlessly and out of habit.

Mindless eating can easily lead to overeating, which can lead to weight gain. So, if, in theory, you instill a dietary rule such as “don’t eat after 7 p.m.,” you force yourself to eat less and, therefore, consume fewer calories overall.

While I wouldn’t want to encourage mindless eating or habitual snacking, I wouldn’t want someone to ignore true physical hunger signals just because it’s past a certain hour. If you didn’t get enough to eat during the day, are up late working, or exercised later in the evening, you may very well need an after-dinner snack.

If you have one, don’t fret; it won’t automatically turn into fat.

Eat three meals a day or five minimeals a day to keep metabolism going.

This theory has come and gone and seems to be sticking around these days.

What surprises me is that, when people insist on eating five mini-meals per day to keep their metabolism going, they are usually not increasing their muscle mass through physical activity— which has been

Do I burn more calories if I drink cold water instead of room temperature water?

Is caffeine dehydrating?

those lost through daily activities and exercise, you will probably not experience dehydration. Dr. Ann Grandjean, EdD, FACSM, CNS, said, “The body develops a tolerance to caffeine after about 3–5 days of regular use—which greatly diminishes the weak diuretic effect of caffeine.” She went on to state, “Even though caffeine is a weak diuretic, drinking caffeinated beverages is not detrimental to the hydration status of those who regularly consume them.” (I am thrilled with this news, as it completely justifies my espresso habit.)

Is there a nutrition “fact” that you are curious about?

Submit your questions on nutrition claims by posting a comment on the Austin Fit Magazine website at the end of this article.

We’ll take a look at these in a continued series on myth busting.

Eating eggs will give you high cholesterol.

Cholesterol is essential to the body, and it produces cholesterol on a daily basis.

Some people produce more than others, and foods high in saturated and trans fat can have a big impact on “bad” LDL cholesterol. The American Heart Association recommends no more than 300mg of cholesterol per day, and a grade A large egg has an average of 185mg of cholesterol. Eggs are sometimes served with high-saturated foods, such as bacon and lots of cheese; the saturated fat in those foods may contribute to high LDL cholesterol. Try including spinach, red peppers, and black beans with an egg in your next breakfast taco. afm

If you drink caffeine regularly, your body has likely adjusted to the diuretic effect of caffeine and, as long as you are consuming enough fluids to replace 0 3 . 2 0 1 4 • a u s t i n f I t m a g a z i n e . c o m • 29

FINE ASIAN CUISINE

If you are hoping to increase your metabolism significantly in order to lose weight by drinking cold water, you are out of luck. Andrea Tappe, a dietitian at the University of Arkansas for Medical Sciences, noted that the body expends about eight calories to raise your to body temperature to 98.6 degrees after drinking cold water. The Mayo Clinic tells us that one pound is equal to 3,500 calories.

RONALD CHENG

proven to increase metabolism. Try both schedules, consider your hunger cues, and see what works best for you. Do your energy levels stay more consistent with five mini-meals on most days? It may be that your job or school schedule works better with the standard three-meals-aday pattern. Either way, if you are looking to boost your metabolism, stick to the tried-and-true way of physical activity.

Fuel

Grass-Fed Energy The husband-and-wife team of Taylor and Katie Collins followed their endurance training dream to the creation of Epic Bar

By Alexa Harris

I

t all started with a simple—but maybe a little strange—idea. Bring bacon on a bike ride.

Little did Taylor and Katie Collins know, this salty snack would inspire months of research and experimentation, and ultimately produce Epic Bar, a revolutionary product that has changed the common conception of a protein bar.

Both endurances athletes, Taylor and Katie are accustomed to spending long, grueling hours training for various races and, like most athletes, they relied on energy gels and chews to remain energized. During a two-week summer road trip of rigorous running and riding throughout the mountains of West Texas, the Collinses found their bodies weakening, yet they couldn’t imagine sucking down another fruity gel or chew. “Endurance athletes are sick and tired of relying on sweet and sugary,” Taylor said. More importantly, their bodies were craving protein, and the couple began brainstorming during their downtime between training.

They thought about what they wanted in a bar—think meat—and came to the conclusion that nothing like that existed on the market.

After returning home, the Collinses made a drastic change to their training

regimen and started bringing bacon for refueling.

Once they realized what a positive effect protein had on the body, they wanted to create a bar that embodied everything they believed in—a quality, proteinpacked snack with whole organic ingredients.

“We were just foodies,” Taylor said. “It was literally like becoming a mad scientist for a year and a half. We did so much research. There was no one doing it, so we had no one to call. We taught ourselves.”

Taylor and Katie immediately began experimenting with various ingredients and combinations, throwing out what didn’t work and keeping what did. After months of research, they hit the jackpot. They’d come up with a bar that provided sustained energy during training and made their bodies feel good. Epic was born.

In March of 2012, they launched Epic at the Natural Products Expo West in Anaheim, Calif.

The gluten-, soy-, and dairy-free bar was a hit and

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had people talking. Epic took the ubiquitous protein bar to a new level with its unique dominant ingredient: meat.

“There are so many options for vegans and vegetarians, but not a lot of options for carnivores,” Taylor explained.

“We wanted to establish something for them.”

The Epic Bar, sister company of Austin-based Thunderbird Energetica Bar, is an animal-based protein bar rendered from the meat of 100 percent grass-fed, pastured animals. Why grass fed? Grass-fed animals contain high levels of omega-3 fatty acids, vitamin A, vitamin E, and antioxidants. “We believe that eating high quality meat is so much healthier than eating processed meat,” Taylor said.

“Not only for the customer, but for the animals.”

Many people may wonder how a protein bar made from meat lasts on the shelf. The meat is dehy-

drated in a process similar to making jerky. The dehydrated meat is then mixed with wholesome nuts and dried fruits to make unique combinations. There are currently four different flavors available, with each ingredient pairing is specific to the type of meat.

Life is exciting and eventful for Taylor and Katie as this husband-wife team pursues a passion for creating high quality, healthy snacks.

They continue to brainstorm different flavors for Epic, hoping to eventually develop seasonal bars. “This is a growing food trend that will become more prominent,” Taylor explained. afm

If you opened your own restaurant, wouldn’t you...

• Open it in your HOMETOWN, in your own NEIGHBORHOOD • Serve BREAKFAST ‘til 4pm on weekends • Always choose QUALITY over price • Only serve ALL NATURAL, free range, hormone & antibiotic free beef, chicken & eggs • Buy fresh bread, coffee, produce, and beer from LOCALLY OWNED businesses • Use BIODEGRADABLE, compostable to-go packaging • Recycle used vegetable oil into BIODIESEL • Commit to running the CLEANEST restaurant in town

...we couldn’t agree more!

Thank you ausTin for supporTing your own since 2004!

Fuel

Refuel and Recover with Protein

Hemp Heart and Berry Greek Yogurt

Maximize your efforts by planning quality protein snacks

By Jennifer Fisher

W

hether filling your tank before a gym session or taking a snack break to ward off the dreaded midday energy lull, small, protein-rich meals are tasty ways to keep on going—and going. It’s not that fruit, whole grains, or even the occasional indulgent treat don’t have a place in the well-rounded diet, but, gramfor-gram and ounce-for-ounce, protein-packed snacks provide longer-lasting energy than their burn-and-crash high-carbohydrate counterparts.

In addition to regulating blood sugar and moderating hunger, protein-rich snacks play a vital role in the recovery diet of an athlete. After an intense workout, race, or competition, it is imperative to top off taxed muscles with foods plentiful in protein. Well-timed protein intake employs amino acids to rebuild damaged muscle tissue while encouraging the hormone activity needed to stimulate

muscle growth. A study published in American Journal of Clinical Nutrition suggests that 20 grams is the optimal amount of post-workout protein to maximize muscle growth.

This focus on protein isn’t strictly for strength athletes.

While runners, cyclists, and other endurance athletes have long known that eating carbohydrates during and immediately preceding hard efforts helps to replenish energy-providing glycogen stores, newer research shows that combining these carbohydrates with a wallop of protein nearly doubles the insulin response—meaning even more energy can be stored in the body along with all the muscle-making perks. The general wisdom from sports nutritionists is to consume a 1:3 to 1:4 protein-to-carbohydrate mini-meal within a 30-minute window of exercise.

So, if all this talk of protein has you wondering just how much of the stuff to eat, keep in mind that athletes require more protein than the sedentary

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masses. While the USDA’s Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram (or 0.36 grams per pound of body weight) for the general population, the stance of the International Society of Sports Nutritionists is that individuals involved in endurance sports and other high-level training athletes need greater amounts of protein—around 1.0 to 1.6 grams per kilogram a day (or 0.45 to 0.72 grams per pound). That’s about 75 to 120 grams of protein per day for a 165-pound person.

So, to help you pump up your training diet, I’m sharing five of my favorite protein-packed snacks—one for every day of the workweek. Each option is easy to make, free of meatbased protein, and completely portable. Just toss one of these snacks into your gym bag, backpack, or mini-cooler and get after it. There’s a hearty, healthy, and protein-packed reward at the end of your efforts. Your taste buds will thank me while your muscles will thank you.

Total convenience in a cup and there’s no cooking involved. Just toss a 6-ounce container of plain nonfat Greek yogurt into a cooler with a baggie filled with 1 tablespoon of raw shelled hemp seeds and a quarter cup of your favorite berries.

When you’re ready to snack, peel off the lid and top off the creamy yogurt with the seeds and sweet berries. If you’re not familiar with hemp seeds, you should be; they add a nutty flavor and robust texture to foods and provide a plant-based, complete chain of amino acids. Each single serving has 184 calories and 23 grams of protein.

Photography by Brian Fitzsimmons

Garlicky Chili Chickpeas

Whether you call them chickpeas or garbanzo beans, these legumes are stocked with high levels of protein, dietary fiber, and other athlete-important nutrients such as folate, iron and phosphorous. This easyto-make recipe reminds me of “health-ified” Corn Nuts and will definitely satisfy your cravings for crunch.

Each ½-cup serving has approximately 184 calories and 9 grams of protein.

• 2 (15.5-ounce) cans chick-

• • • • •

peas (also called garbanzo beans), thoroughly drained and rinsed 1 tablespoon olive oil 1 teaspoon garlic powder 1 teaspoon chili powder 1/2 teaspoon cayenne pepper 1/2 teaspoon sea salt

Preheat the oven to 400°F. Place chickpeas in a large bowl and toss with remaining ingredients until coated.

Spread chickpeas in an even layer on rimmed baking sheet, and bake for approximately 35 minutes or until crisp. Makes approximately 6 (½ -cup) servings.

Blueberry Flax Microwave Mug Muffin

Chocolate Almond Java Truffles

With this healthy protein recipe, you can easily bake from scratch daily without any of the guilt or mess.

In less than a minute of cooking time, you’ll have a wonderful, warm snack that gets a punch of protein from egg whites and flax seed.

Like hemp, flax is a plantbased protein that offers the entire chain of amino acids, making it a great choice for vegetarian athletes.

You’re no quitter, and this delicious protein treat is proof you don’t have to give up on chocolate. Made with whey protein powder, nut butter, and a little kick of caffeine, these decadent-tasting truffles are a no-bake, protein-pumped incentive for all your hard work. Each truffle has approximately 100 calories and 6 grams of protein.

• • • • • •

2 teaspoons instant espresso powder 2 teaspoons water 3 tablespoons honey 1/2 cup natural, unsweetened almond butter 1/8 teaspoon fine sea salt 2/3 cup (2 standard scoops) chocolate whey protein powder • 2 tablespoons unsweetened cocoa powder

• ¼ cup quick-cooking oats • ½ teaspoon baking powder

• 2 tablespoons ground

In medium bowl, dissolve espresso powder into water; stir in honey until combined. Add almond butter to this mixture, stirring until blended. Add the salt and protein powder, mixing until completely combined into firm dough.

Scoop approximately 1½ tablespoons of the dough, and shape into a 1-inch ball.

Roll in cocoa powder until coated. Repeat for remaining dough. Keep in the refrigerator. Makes 12 truffles.

Lucky Lime Black-Eyed Pea Hummus (with Broccoli)

Traditionally, hummus is made with garbanzo beans, but any bean, lentil, or legume substitutes nicely. This cilantro-lime hummus is always a hit for refueling and, made with black-eyed peas, may quickly become your lucky muscle-making secret. To conveniently take a serving to go, simply place a generous dollop in the bottom of an insulated travel mug and top off with a cup of raw

broccoli crowns. Contents will stay chilled for an hour or so and be snack-ready when you are. The hummus has approximately 100 calories and 6 grams of protein for each quarter cup serving. When you add in the broccoli, the total count for a single serving comes to 150 calories and 11 grams of protein.

• 1 (15.5-ounce) can black-eyed peas, drained, and rinsed • 3 tablespoons tahini • ½ cup freshly squeezed lime juice

• • • • •

flax seed ½ teaspoon cinnamon 1 packet Stevia 1 teaspoon olive oil 2 egg whites, whisked ¼ cup fresh blueberries

Place first five ingredients in a coffee mug and mix together. Stir in olive oil and whisked egg whites until well combined; gently stir in blueberries. Place mug in microwave and cook on high for 50 to 60 seconds. Let cool for a couple of minutes, and enjoy on the spot or cover with foil to eat later when hunger hits. Each single serving has approximately 240 calories and 15 grams protein.

• 1 small clove garlic, minced • ½ to 1 teaspoon sea salt • ¼ cup chopped fresh cilantro Add all ingredients in the bowl of a food processor and process until smooth, stopping as needed to scrape down sides. Store in the refrigerator. Makes approximately 6 (¼-cup) servings. afm

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A Runner's Guide To SXSW

By Jayme Lamm

Tips on where to find your swim, bike, or paddle fix while you're in town

34

austinf Itmagazine.c om • 03.2014 photo by Austin Convention & Visitors Bureau

Y

ou’ve made the trek to Austin, Texas, to experience all that SXSW has in store, and whether you’re here for the music, film, or interactive portion, you’re here to experience Austin in all its glory.

Make the effort to enjoy the city beyond the confines of conference rooms, social media channels, and outdoor bars—get out and enjoy all that the city and the annual conference and festival has to offer this month.

Multiple studies have found a direct correlation between exercising (particularly running) and an extreme boost in creativity and idea generation.

SXSW, first held in 1987, was created as a tool for creative people all around the world, so what better way to boost your creativity and engagement throughout the much-anticipated three-week fest than with a quick run around one of Austin’s glorious running trails?

Let’s face it: you already know the benefits of coming to SXSW—that’s why you’re here. But don’t let the running trails be overshadowed by all the things your badge can buy; they are just as mind-blowing and eclectic as the music scene and keynote speakers you’ll see throughout the ten-daylong innovative event.

Did you know Forbes.com ranked Austin the seventh-best city for runners and Huffington Post ranked it the tenth fittest city in America? With more than 150 parks and varying levels of terrain to choose from, these accolades come with good reason.

The Barton Creek Greenbelt Trail photo by Austin Convention & Visitors Bureau

Here are a few trails to check out while you’re here.

Roy and Ann Butler Hike and Bike Trail

A

ustin’s most famous running trail draws in more than 1.5 million visits each year. The ten-mile scenic trail around Lady Bird Lake goes through the heart of downtown and is the closest to all downtown hotels, along with views of the Austin skyline, Zilker Park, and Congress Bridge.

Lady Bird Lake offers one of the most populated trails in Austin, so you’ll still feel motivated and social even if you’re opting for a quick solo run. Be on the lookout for the memorial at Auditorium Shores honoring the late bluesman Stevie Ray Vaughan. You can also hop onto the Shoal Creek Hike and Bike Trail from here, which—while a little less groomed—offers challenging Austin terrain for an additional three miles (or a six-mile loop).

You can also add on an additional mile with the Johnson Creek Greenbelt Trail; this short, 1.1-mile spur off of Veterans Road under the MoPac Bridge offers a paved route through several tunnels and past a restored windmill, ending at Enfield Road. It’s a great

cut-through from the Lady Bird Lake area to 5th Street and venues such as the legendary El Arroyo restaurant (check out their sign) and Mean Eyed Cat, with its shrine to Johnny Cash.

The Waller Creek Trail, accessible from Trinity and Lady Bird Lake at the Waller Creek Boathouse, is a 1.6-mile pathway that winds through downtown and ends at Waterloo Park on E. 15th Street. Originally a bicentennial project, this urban trail is paved with blocks of limestone and currently undergoing improvements.

Walnut Creek Metropolitan Park

A

nother Austin favorite, this park features 15 miles of nature trails, complete with an off-leash dog area, barbecue pits, playgrounds, and sports areas. These trails are less than a mile from a number of hotels on the North Parmer Lane corridor.

The Barton Creek Greenbelt Trail

I

f you’re one of those runners who needs a nature break every now and then, try this 7.2-mile trail along Barton Creek, which offers plenty of

0 3 . 2 0 1 4 • a u s t i n f I t m a g a z i n e . c o m • 35

opportunities to stop and take a breather, swim, or even rock climb. If you’re looking to escape the city feel, this is a great trail for you as it’s surrounded by trees, has a little more challenging terrain, and is mostly shaded. This trail is closest to the La Quinta Inn & Suites Austin Southwest at MoPac. The Barton Creek GreenBig Stacy Pool is belt Trail is considnaturally heated. ered the seventh-best trail in the entire state of Texas.

Would you like company?

Check out the tight-knit and friendly local running group, Austin Runners Club, which offers free group runs every day, even during the busy weeks of SXSW. You can learn more on FB/AustinRunnersClub or on Twitter @AustinRunners.

You can use MapMyRun.com to type in your exact hotel or Airbnb location to find the trails and parks nearest to your location. And if you’re a badgeholding SXSW attendee, we don’t have to tell you about the power of social media. If you’re in the mood for a run, take to your favorite social media platform; create a hashtag, lace up those shoes, and get going.

The driving force behind the success of SXSW lies in the background and character that Austin has to offer, and nowhere will you see more of that than outdoors, perhaps on one of the running trails or in the parks. You’ll have plenty of time for hashtags, businesscard swapping, downloading, and Lone Star beer, but for now, download that new album from that band you heard last night at Stubb’s and get your run on.

There’s no question a change of scenery can spur a creative burst, and luckily it’s March so you won’t have to bear the hard-to-handle summertime Texas heat. Creativity is just a few miles away. afm

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Check out these other places to break a sweat and soak up some Central Texas sun. Rentals are available.

Swim

Big Stacy Pool 700 East Live Oak (512) 445-0304 Deep Eddy Pool 401 Deep Eddy Ave. deepeddy.org Barton Springs Pool 2201 Barton Springs Rd. (512) 476-9044 Hamilton Pool 24300 Hamilton Pool Rd., Dripping Springs, TX (512) 264-2740

Bike

Austin Tri Cyclist 923 Barton Springs Road (512) 494-9252 austintricyclist.com Barton Springs Bike Rental 1707 Barton Springs Rd. bartonspringsbikerental.com Austin Bike Tours & Rentals 201 W 5th St. austinbiketoursandrentals.com Bicycle Sport Shop 517 S Lamar bicyclesportshop.com Jack & Adams Bicycles 1210 Barton Springs Road (512) 472-5646 jackandadams.com

Mellow Johnny’s 400 Nueces St. mellowjohnnys.com

Boat

Zilker Park Boat Rentals 2101 Andrew Zilker Rd. zilkerboats.com Capital Cruises 208 Barton Springs Rd. capitalcruises.com TG Canoes & Kayaks 3411 N Interstate Highway 35 tgcanoe.com

Paddle

SUP ATX 515 S Congress Ave. supatx.com Rowing Dock 2418 Stratford Dr. rowingdock.com Texas Rowing Center 1541 W Cesar Chavez texasrowingcenter.com Austin Paddle Sports 5214 Burleson Rd. austinpaddlesports.com Paddle Zen 1620 E Riverside Dr. paddlezen.com

photography by Brian Fitzsimmons

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Live

F A Q Guidance for working out your healthy conundrums

Questions submitted by readers, answered by AFM staff

Q I sweat a lot when I run. A lot.

Now, no matter what I do, I can’t get the sweat stink out of my running clothes. I’ve tried all sorts of special detergents. What should I do?

A: No one likes running behind the person with funky-smelling gear, but fortunately there are a few things you can do to make sure you’re covered. Get used to hangdrying your workout clothes. If you really have to machine dry them, use a lower heat setting, as high heat can cause those scary smells to linger.

If you still can’t remove the stink, try adding a cup of vinegar to your laundry’s rinse cycle. And, when all else fails, look at your situation as an opportunity to update your workout clothes.

Q When I run at Lady Bird Lake and it’s really packed, I sometimes come across groups of people walking in the middle of the trail, blocking runners from both sides. How can I politely tell them this is not good trail etiquette?

A: Trail etiquette can be a sticky situation.

The trail is designed to accomodate two abreast. If you do encounter someone taking up too much space, you could slow down to a light jog just long enough for a polite, “Excuse me, please.” Or you could always default to the standard “on your left” shout. Whatever you choose, just remember to be civil.

Q Sometimes after working out, I only have time for a quick body shower. What can I do so that my hair doesn’t look or smell horrible?

A: Many of us are pressed for time and, when you throw exercise into the mix, there may only be minutes to spare for a quick shower. If you can’t wash your hair right away, fret not—there are things out there that can help.

Use dry shampoo after working out to remove excess oil and smell. Brush it out to distribute the product and oil. If your hair is still a little lacking, style it into something neat and practical, like a fishtail braid. You can even hide your oily scalp by throwing on a headband. If you’re really in a rush and don’t have access to any dry shampoo or brushes, fingercomb your hair and sweep it into a slightly disheveled bun; the oil will help keep it in place, and you’ll be achieving that cute on-the-go look. afm

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

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Live

Entire Team (not all shown) Gracelyn Butler-Carter, Debrahann Baynard, Arion Brooks, Regina Dukes, Najiah Fontenette, Kayla McGruder, Kya McGruder, Elizabeth Rocha, Lexi Samaripa, Katty Torrez

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photography by Brian Fitzsimmons

One Step Forward Young girls learn teamwork, dedication through step dance team By Sara Sanchez

E

xercise of any type takes discipline, patience, and commitment. Step, a form of dance involving coordinated movement, is no different, and the girls of the Rho Epsilon Tau step team want everyone to know that step is more than just dancing. It’s family.

Rho Epsilon Tau, or PYT, was formed some four years ago by Nikkida Butler and currently has nine members. Butler calls them her “Divine Nine.” They practice every Wednesday at Manor High School in Manor, Texas, a 20-minute drive northeast of Austin.

The girls are all in middle or high school, and they see step as more than just something to do after school. Step has helped some of them become better students and has pushed them to be Nikkida Butler, center, and the "Divine Nine" better teammates. The members of of the Rho Epsilon Rho Epsilon Tau do not yet participate Tau step team. in competitions, but instead perform at local events.

The step movements are mesmerizing and inspire a yearning for better coordination, especially group coordination.

“Our goal is to express ourselves through serving and providing excitement for whatever events we participate in,” Butler said.

Any dance that revolves around counting beats, like tap dancing, could be considered step. But what makes Rho Epsilon Tau and other step teams different is that their movement is not limited to their feet. They use limbs, hands, feet, claps, stomps, and breathing to assemble one complete step movement. Multiply that by nine girls, and the result is a sight that makes you wish you could stand up and join in.

To the outsider, step may look confusing, but for the girls who practice every week, it’s as easy as working together and making sure you help each other learn steps.

“Anyone can really join it,” said Katty Torrez, a tenth-grader who’s been in step for about four years. “It’s going to be hard, you will get frustrated, and you’re probably gonna be mad and want to quit, because that’s how it is when you first start something. But, once you get the hang of it, it’s real easy.”

The girls on the step team say that what they learn in practice carries over to other parts of their life. Torrez said she used to be a troublemaker, but since joining Rho Epsilon Tau, she’s stayed out of trouble.

Debrahann Baynard, Arion Brooks, Najiah Fontenette, Kayla McGruder, Kya McGruder, Elizabeth Rocha, Lexi Samaripa, Katty Torrez

“I actually focus in class because I know if I don’t do what I have to do, [Butler’s] gonna find out, or the team will get consequences because of what I did,” Torrez said. “So [step] pushes me to do better in class and pushes me to not act up.”

Rho Epsilon Tau also doesn't limit their friendships to just one day of practice a week. They go camping once a year and try to have sleepovers once a month or so.

“We also see each other out of school and just hang out,” said eighth-grader Lexi Samaripa.

More than anything else, being on a step team takes dedication and patience from both the teammates and the coach.

Learning a step can be a long process, and preparing for performances takes time.

“It’s unlimited hours,” Butler said. “So when we prepare for small to big shows, it’s anywhere from ten to 14 hours in two days for consecutive weeks, and for very big shows, it’s upwards of 15 hours.”

At their weekly practices, the girls start out with a meeting and talk about who knows which steps and which steps they want to learn. Then they work at learning steps. They form a circle with one girl in the middle who demonstrates the step until others can catch on.

Aside from being dedicated to practicing, the girls also have to be dedicated to each other. “(You) don’t just think about yourself because it’s a team, so you have to respect everybody. You have to get along with everybody, because it’s very familylike,” Samaripa said. “It’s a lot to deal with, but it’s good. It’s something I would want to do for the rest of my life, teach my kids, or go and be a teacher to teach other people how to step.” afm 0 3 . 2 0 1 4 • a u s t i n f I t m a g a z i n e . c o m • 41

Profile

Bill Schroeder leading in the National Senior Games.

Bill Schroeder–No Excuses Running

B

Local runner inspires by example By Emily Laskowski ill Schroeder runs every day. His longest running streak lasted 13 years, two months, and three days.

He is now in his secondlongest streak, which started on Oct. 16, 2011. As the founder of No Excuses Running, a central Texas running program, Schroeder literally walks the walk—or runs the run.

Anywhere from ten to 60 runners participate in the free workouts offered by No Excuses Running, which Schroeder began in 1993. As many runners can attest, being accountable to a group can help maintain workout discipline. “The more the merrier is a No Excuses Running philosophy,” Schroeder said. “In eight years, only three workouts have been canceled because of lightning, and they are never canceled due to it being a holiday. You 42 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

will always find someone to work out with, and it will always be free.”

In addition to the free, regular (except for lightning) workouts, which take place on Monday and Wednesday evenings, Schroeder and No Excuses Running also offer individual training plans that range anywhere from $30 to $120. Each plan is tailored to specific goals and could include training for a 5K, 10K, a marathon, distances longer than a marathon, or a walk-to-run program for those aspiring to run non-stop for at least 30 minutes.

Schroeder says that coaching has always been a part of his life plan. He coached high school track for five years, high school cross country for one year, the YMCA Striders for Children for two years, and now coaches both adults and children. As a coach, he says his most important piece of advice is that

“if you don’t use it, then you will lose it.” Schroeder added, “It is always easier to stay in shape than to get back into shape. It is even truer the older you get.”

So what is the secret to Schroeder’s success? He runs every day, and so he knows that it is possible to incorporate that into everyday life, no matter what.

With regard to his own workouts, Schroeder enjoys running on the track or riding a tandem bike with his wife. When asked if he likes any new gadgets or apparel for his workouts, Schroeder responded, “Less is more for me. I like to wear just shoes, socks, and shorts. I have noticed that running with music makes me run slower because I tune out of paying attention to pace and mechanics.”

Whatever Schroeder is doing must be working. Schroeder boasts that he can still wear the same size of clothing he Photos provided by Bill Schroeder

ATTENTION ALL

ATHLETES Looking for an Orthopaedic surgeon?

Michael W. Burris, M.D. Specialty Trained in Sports Medicine Providing a more personal experience for injured athletes CapitalCityOrtho.com 12201 Renfert Way • Suite 370 512.617.1989 Top: Schroeder with group after completing the Color Run. Left: No Excuses Running teams from Schroeder's organization established in 1993.

Right: 1981 Olivia Newton John's concert T-shirt that Schroeder can still fit into (and wears proudly).

wore in high school. To prove it, he still wears a concert shirt from Olivia Newton John’s 1981 “Get Physical” concert tour.

Schroeder added that he is rarely sick, emphasizing how beneficial regular exercise is for the body and mind.

Schroeder’s company puts on several races throughout the year, and upcoming events for No Excuses Running include Round Rock ISD’s Project Graduation Obstacle 5K on March 1, Opossum Creek 10K on March 22, and Red Poppy 5K in April. Perhaps the most well-known and beloved of Schroeder’s events is the Vern’s No Frills 5K series; these low-key, lowcost (registration is only $1 for adults and free for children grades 12 and below) 3.1mile races are run on the third Saturday of each month at Georgetown’s Berry Springs Park and Preserve. Schroeder is the race director, and the series is named after Vern Cantwell. Cantwell’s

wife ran with the No Excuses Monday group, and while Cantwell never trained with the runners, he always cheered on the group. He died four days after the very first race in April 2009, which he attended and started, after suffering a heart attack while cycling. Proceeds from the Vern’s No Frills series go toward park maintenance and improvements.

In addition to coaching the running groups and putting on races, Schroeder also gives seminars and speaks to groups about goal setting, marathon strategies, speed workouts, and hill training. He plans to keep running and coaching— he’s been coaching since 1981, which is quite a streak in itself. Whether he’s running or coaching, Schroeder doesn’t appear to show any signs of slowing down. “I truly believe that running has given me so much more than I could ever give back,” Schroeder said. afm 0 3 . 2 0 1 4 • a u s t i n f I t m a g a z i n e . c o m • 43

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The Pulse | Keeping Fitness Fun

Book Bit

From The Circle by Dave Eggers “Mae looked at the time. It was six o’clock. She had plenty of hours to improve, there and then, so she embarked on a flurry of activity, sending four zings and thirty-two comments and eighty-eight smiles. In an hour, her PartiRank rose to 7,288. Breaking 7,000 was more difficult, but by eight o’clock, after joining and posting in eleven discussion groups, sending another twelve zings, one of them rated in the top 5,000 globally for that hour, and signing up for sixty-seven more feeds, she’d done it. She was at 6,872, and turned to her InnerCircle social feed. She was a few hundred posts behind, and she made her way through, replying to seventy or so messages, RSVPing to eleven on campus, signing nine petitions, and providing comments and constructive criticism on four products currently in beta. By 10:16 her rank was 5,342, and again, the plateau—this time at 5,000—was hard to overcome.

She wrote a series of zings about a new Circle service, allowing account holders to know whenever their name was mentioned in any messages sent from anyone else, and one of the zings, her seventh on the subject, caught fire and was rezinged 2,904 times, and this brought her PartiRank up to 3,887."

Austin Style

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Chilantro Caddyshack: Where are they now?

Ty Webb: Grew bored with barefoot golf outings at dawn. Left Bushwood and took up yoga. Word is he finally figured out where all his lumberyards were located, and even visited a few.

Al Czervik: Purchased Bushwood Country Club in 1983 and, much to the chagrin of its elderly members, installed stereo speakers on every tee box.

Carl Spackler: Ascended the ranks of Bushwood in the ultimate Cinderella story, and is now head teaching pro. His instructional methods, including whacking blooming flowers with gardening tools, are sweeping through midwestern country clubs.

Danny Noonan: Converted his caddie scholarship into a law degree. He and Maggie married and have two kids; plays golf at Bushwood every morning —barefoot and he doesn’t keep score.

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Master STROKES

Tom Kite

Ben Crenshaw

Luminaries in their field, and legends in their time, Ben Crenshaw and Tom Kite stand as two pillars in the Austin golf architecture. Crenshaw and Kite. Kite and Crenshaw. No matter how positioned, there’s a symmetry and cadence to a decades-long relationship that’s painted in burnt orange and bluebonnet hues.

First as junior golf competitors, then as teammates at the University of Texas, Crenshaw and Kite chased one another on a championship trajectory. After sharing the 1972 NCAA individual title as Texas Longhorns, they each went on to major championship victories on the PGA Tour and Ryder Cup lore. And yet, despite their similar career paths, they each stand as distinct as they are different. There’s Kite, ever the tactician, captured by science and innovation, and there’s Crenshaw, the feel player, captivated by contouring landscapes and subtle breezes.

For our March 2014 golf issue, Austin Fit Magazine is proud to feature each of these prolific personalities.

And inside, you’ll also find a detailed listing of area courses and a look at the competitive side of women’s golf associations in Austin.

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Fit for the Fairway Tom Kite forged the fitness frontier for PGA Tour golfers

By Natalie England Photography by Brian Fitzsimmons

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When Paul Callaway was hired in 1984 as the first physical therapist on the PGA Tour, he’d drive up and park his fitness van at the tournament sites. It was outfitted with basic training equipment like weights and barbells, but by and large, the only things being lifted were eyebrows.

“Not many players were keen on combining fitness and golf,” Callaway recalled.

The exception was Tom Kite, the energetic Texan who started playing golf about the same time he started grade school.

Kite enjoyed a decorated amateur career, including a pair of NCAA team titles at the University of Texas in the early 1970s, and that translated to early success on the Tour.

Yet Kite was still smart enough to see that power and distance were beginning to affect outcomes and, at 5-foot-9, he was curious to try anything to sharpen his competitive edge.

Kite became a regular at Callaway’s fitness van. If weather or logistics ever impeded Callaway from traveling to the tournament cities, Kite was known to track down the Tour commissioner and reiterate the importance of fitness and its proximity to the players.

“The exercise allowed me to compete against guys who were bigger and faster than I was,” Kite said. “If you’re truly trying to be great, not just pretty good, not just normal, then you have to take advantage of everything.”

His PGA career track is earmarked by consistency and coin. In more than three decades on the PGA Tour, he claimed 19 tournament victories, including the 1992 U.S. Open, and was a fixture among the top ten in the world golf rankings from 1989–94.

Kite was the first player in Tour history to reach $6 million, $7 million, $8 million, and $9 million in career earnings.

Today, at 64 years old, Kite is surely retirement eligible, but he’s still a 7 a.m. regular at his local gym and actively competes on the Champions Tour, where he’s won ten times.

Photos courtesy of UT Athletics

Career Highlights

Horns A Plenty: Kite and University of Texas teammate Ben Crenshaw finished the 1972 NCAA Individual Championship tied for first and were announced as cochampions.

Sunday Revelation: With gale-force winds sweeping in from the Pacific Ocean, Kite ground out an even-par final round to claim the 1992 U.S. Open Championship at Pebble Beach.

Stars and Stripes: Competing on seven Ryder Cup squads, Kite amassed one of the most decorated playing records in American history. He ranks eighth all-time with 28 matches played, and he’s tied for third with Sam Snead for most singles points won.

Captain Consistency: At the Masters Tournament, Kite finished among the top6 eight times between 1976 and 1984, and finished second in 1986 and 1997.

“Tom was—and is—the ironman,” Callaway said. “No one practiced more.”

The golf swing is a function of movement, a rhythmic coordination of torso and hips, hands and arms. The feet, while appearing to be stationary, actually propel the motion by driving into the ground to initiate the downswing and then absorbing the deceleration.

During his workouts, Kite works almost solely on lengthening his body to improve his range of motion. His hips need to stay flexible so he can rotate into his backswing and then whip the clubhead through impact.

Following a warm-up of stretches and ladder drills, Kite moves into a series of circuits using cables and bands. Every movement is performed from a golf stance.

In golf, speed equals power. Kite even likens the bursts of a golf swing to that of a linebacker. Both require movements that are explosive yet precise. Just think about it—though a round of golf might take four hours, Kite will only spend a matter of seconds actually swinging clubs.

“As you get older, you don’t lose strength,” Kite said. “You lose flexibility.”

Kite has found a way to fight the inevitability of time through fitness. Back in the late 1990s, Kite struck up a friendship with then-newly named UT basketball coach Rick Barnes. Exercise was a common topic, and Barnes eventually introduced Kite to his team’s strength and conditioning coach Todd Wright. Though Wright didn’t have any experience working with golfers, the two hit it off. Wright’s father was a golf fan, and Kite was intrigued by Wright’s global view of the body and its movement.

“Tom is one of a kind when it comes to his desire to maximize his potential,” Wright said. “His burning desire to compete and win is matched by few athletes I’ve ever worked with. Maybe Kevin Durant.”

Wright assembled a training plan for Kite that was more than just squats and presses.

It accounted for movement in all three planes of motion, a philosophy that works particularly well for someone swinging a club. Kite lost body fat, while gaining muscle and distance off the tee.

“He’s an early adopter,” said Chris Braden, who studied under Wright and is Kite’s hands-on trainer. “It’s the key to the sustainability of his career.”

And it goes back to Callaway and the fitness van all those years ago. Frank Jobe, a golf fitness pioneer who authored 30 Exercises to Better Golf, orchestrated a study at a California hospital, and Kite 0 3 . 2 0 1 4 • a u s t i n f I t m a g a z i n e . c o m • 49

and Callaway submitted to being probed and prodded. Electrodes were inserted to specific muscle groups, and, wearing nothing more than his skivvies, Kite went through a series of golf swings, which allowed the testers to see what muscles fired during the swing and when.

“I’m a type A personality anyway, so that’s just fertilizer on the yard. That was cutting edge stuff back then,” Kite said. “I’m always trying to find a way to be better. People talk about how much I practice. You can’t do it unless you’re in shape. You’ll break down. I’m 64 years old and as fit as can be.” afm

“The overall scope never changes. We move from the ground up, starting with the feet.

Those are the anchors that allow the motion.”

Tom Kite works out at Austin’s Train 4 The Game under head trainer and general manager Chris Braden, whose methodology matches training to a human structure living in a three-dimensional world. Each workout globally addresses flexibility, mobility, stability, balance, strength, and power. Here, Braden breaks down the principles to keeping Kite in top condition.

“By constantly working his range of motion, we’re working to get him through the ball as fast as possible. It’s not all found in one place. You look for a few degrees everywhere, like in the pelvis and the spine.”

“All of our training functions are taskspecific to the individual. Tom is training for golf, so that plays out biomechanically in how we want to work the structure.”

“Inevitably, as you get older, you get more rigidity in the system. So, as golfers age, they lose (swing) speed. There can be various reasons why, but the hunt is always for speed.”

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Crenshaw Creation Austin’s own Ben Crenshaw has grown from golf course champion to golf course designer

By Natalie England Photography by Brian Fitzsimmons

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For a man regally regarded as perhaps the greatest putter of his generation, and likely a few others, pace means everything.

It’s evident even in the way Ben Crenshaw speaks. His words matriculate in meters of molasses, with pauses indicating not a lack of information but, in fact, an abundance. There’s a thoughtfulness to his diction, a sensitivity to select the perfect phrase and the most precise detail. Crenshaw sees the beauty in nuance.

His two major championships, 1984 and 1995 Masters victories, were authored at Augusta National, one of the most majestic layouts in North America, but its delicate qualities—the blooming azaleas and dogwoods, the emerald fairways—disguise a monster underneath. Augusta is a golf course composed of undulating topography and swirling breezes that isn’t overpowered so much as embraced.

“For the best players, it’s the indiscernible details that make all the difference,” said golf course architect Bill Coore. “Ben has an artistic side to him, a sensitive side to him.

He’s gifted to know how the small features can influence a golf shot.”

Coore has known Crenshaw going on three decades. They’ve officially been business partners since 1986, when they formed Coore & Crenshaw, a golf course design company that has produced timeless layouts like the Kapalua Plantation Course in Maui and most recently was selected to restore the historic Donald Ross creation, Pinehurst No. 2.

The feel and imagination that allowed Crenshaw to tame courses as a 19-time winner on the PGA Tour now allows him to carve new ones.

“We’re very old fashioned. We don’t do things by computer. We go out and walk,” Crenshaw said of their design philosophy.

“It’s much like the old practitioners. They would take a rudimentary piece of ground and mark up green sites. And then it starts to be a puzzle.”

Photos courtesy of UT Athletics

Career Highlights

Tracking Success: With his hometown Texas Longhorns, Crenshaw won NCAA individual championships all three years of competition (1971-73). He turned professional in 1973, after his junior season.

Home at Augusta: After 11 years as a professional, Crenshaw broke through for a major victory at the 1984 Masters Tournament. His second major win, in 1995, came on the same course, a week after the passing of his mentor and famed golf instructor, Harvey Penick.

Winner’s Rally: Through his insightful and motivational leadership, Crenshaw captained the 1999 American Ryder Cup team to an epic victory against Europe. The Americans won 8 1/2 of the possible 12 points on the final day of singles play to regain the cup.

Poet’s Touch: Crenshaw, along with noted golf writer Melanie Hauser, has authored two memoirs: A Feel for the Game (2001) and Two Roads to Augusta (2013).

Photo courtesy of the Scotty Sayers Collection

Though Crenshaw forged his career on a competitive path, winning three NCAA individual titles at the University of Texas and his first start as a PGA cardholder, it only figures that Crenshaw would eventually break into the creative frontier. His father gave him Charlie Price’s The World of Golf as a teenager, in part to motivate Crenshaw to qualify for that summer’s U.S. Junior Amateur at The Country Club in Brookline, Mass. Price’s book painted a picture in Crenshaw’s mind that he couldn’t quite comprehend; born and raised in Austin, his 15-year-old world existed of nothing more than West Austin Little League games and the bumpy Bermuda greens at Lions Municipal.

The Country Club was rustic and eclectic, with granite outcroppings and towering, craggy trees. The golf course just happened to be intertwined. “I had never seen anything like it,” Crenshaw recalled. “Way back when, people built golf courses without moving a lot of earth. They were very natural in their place. I was fascinated by the way these people handled their piece of ground.

“My nose has been in a book ever since I was in Boston.”

The circular chemistry of Crenshaw’s career is uncanny, even eerily so. “I’m a big believer in fate,” Crenshaw said at the press conference the night before his 1999 American Ryder Cup team famously trounced Europe in singles play for a historic comeback victory.

Crenshaw’s team just happened to be playing at The Country Club. In his 2001 autobiography A Feel for the Game, Crenshaw listed a handful of his favorite U.S. Open venues, including Pinehurst No. 2 and Shinnecock Hills. How could he know that, only a few years later, he and Coore would be called upon to re-inspire these classic designs?

The invitations merely attest to the old-world tenets that Crenshaw stands to 0 3 . 2 0 1 4 • a u s t i n f I t m a g a z i n e . c o m • 53

should be presented on trees, fairways, and greens, but it’s not necessary to buff and coif a part of the course that isn’t to be played. Inherent in that philosophy is a naturally efficient use of water. At Pinehurst, for instance, they were able to eliminate 700 irrigation heads.

Crenshaw’s Austin Golf Club, which opened 14 years ago in southwest Austin, presents the same ethos. Cut among a surprisingly docile Hill Country terrain and live oaks, the fairways blend into a shorter rough, and then it’s all native land.

“We don’t water outside the fairway. We let the rough go as it is. That’s a very old idea,” Crenshaw said.

In an era of gadgets and GPS, Crenshaw remains an old soul. More than yardage and pin placement, Crenshaw says a million different things can go into picking a club. It might be warm outside or it might be cool. There might be a breeze. Some people think of these things as conditions but, to Crenshaw, they’re the inspirations behind a well-crafted golf shot.

Similarly, Coore and Crenshaw can envision a hole design in just about anything, be it lines of bathroom marble or puffy, cumulous clouds. Even a bag of chips.

One day, while sharing lunch together, the design partners found themselves eyeing the twists and folds of a potato chip and agreeing, “That’s a pretty nice green right there.”

“You build a golf course to provide a place to play and gather, where people can have a wonderful game with their friends and come back and enjoy it,” Crenshaw said. “I hope there is a sense of naturalness wherever we go and the sites Pinehurst No. 2 is depict where they are. Maybe a few quirks hosting this summer's here and there, thoughts of ours that harken U.S. Men's Open and back through history. And certainly— U.S. Women's Open. hopefully—nothing monotonous.” afm

Photo courtesy of the Scotty Sayers Collection

protect. Believing that golf is a game of strategy and ground game, their designs are inspired by the landscape, and the inspirations are the feature of every hole. Nature, Crenshaw says, should speak for itself.

Their work at Pinehurst was to return the course to its original presentation. Situated in the Carolina sand hills, grass greens didn’t come to Pinehurst until 1936 but, in the years since, the course essentially greened itself in. As a result, the course had a monotone look, and its hazards were not readily apparent.

“In all of the writings and pictures about the old Pinehurst, you could see that it was tees, fairways, and greens,” Crenshaw explained. “Around it was an unkempt, natural look—a golf course encased in sandy ground, a beautiful little native plant called wiregrass, and pine needles and pine cones.

Bill Coore (left) and Crenshaw at Pinehurst.

“What you see now is what it was, an ode back into time.”

Coore and Crenshaw believe what the revered architects introduced. Quality turf

Coore & Crenshaw Designs

Admiration and respect for the golf courses of the "Golden Age of Architecture" inspired Ben Crenshaw and Bill Coore to establish their design firm.

Original Designs • Austin Golf Club (2001) Austin, Texas • Bandon Trails (2005) Bandon, Ore. • Barton Creek Resort & Spa (1991) Austin, Texas • Chechessee Creek Club (2000) Okatie, S.C. • Clear Creek Tahoe (2009) Lake Tahoe, Nev. • Colorado Golf Club (2006) Parker, Colo.

• East Hampton Golf Club (2000) East Hampton, N.Y. • Friar’s Head (2002) Baiting Hollow, N.Y. • Hidden Creek Golf Club (2002) Egg Harbor Township, N.J. • Kapalua Plantation Course (1991) Maui, Hawaii • Klub Rimba Irian Kuala Kencana, Indonesia • Lost Farm at Barnbougle Dunes (2011) Bridport, Tasmania Australia

• Old Sandwich Golf Club (2004) Plymouth, Mass.

• Sand Hills Golf Club (1995) Mullen, Neb. • Sugarloaf Mountain (2006) Lake Apopka, Fla. • Talking Stick Golf Club (1997) Scottsdale, Ariz.

• The Dormie Club (2011) Pinehurst, N.C. • The Golf Club at Cuscowilla (1996) Eatonton, Ga.

• Warren Golf Course at Notre Dame (1995) Notre Dame, Ind. • WeKoPa Golf Club “Saguaro Course” (2005) Fort McDowell, Ariz.

Notable Renovations • Shady Oaks Country Club Fort Worth, Texas • Pinehurst No. 2 Village of Pinehurst, N.C.

0 3 . 2 0 1 4 • a u s t i n f I t m a g a z i n e . c o m • 55

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Austin’s Lions Municipal is Home to Women’s Golf Association Linking up for activity and friendship on the public courses Photography by Brian FItzsimmons

I

By Leah Fisher Nyfeler

It’s a cold winter morning. The sun touches on the frost-tinged grass at Lions Municipal Golf Course as weekday traffic crawls by on nearby Exposition and Enfield Road. On a day that many might opt to snuggle in for a few more moments of sleep rather than exercise, the parking lot is filling up for the early tee time at this venerable public course in Austin.

Lions Municipal has been a fixture in the city since it was constructed in 1928; when the lease was conveyed to the city of Austin in 1936, “Muny” became a public course. In 1951, the city voted to allow blacks to play on the previously segregated course—in fact, Lions may have been the first racially integrated golf course in the Southern United States.

While Muny has been home to many over the years, on this Wednesday morning, it is hosting—as it does every week— the Austin Women’s Public Links Golf Association. Formed in 1940, AWPLGA was one of the first women’s golf associations in Austin. There are three primary ladies’ golf associations in town: another meets on Mondays at Jimmy Clay, and another at Morris Williams. While you won’t find a website with information, the way to learn about each group is by contacting the pro shop at the appropriate public courses. There are nominal fees—dues for the AWPLGA at Muny, for example, are $25 a year, which includes three yearly tournaments and lunch, and playing a round costs $18 (that includes $5 for a cart).

Once a golfer has joined the AWPLGA, she simply calls the clubhouse to reserve one of the six tee times available each Monday, Wednesday, or Friday morning. Members are placed into random foursomes to

encourage socializing. It’s possible to be a member of all three and play at each course, and each group has developed a distinctive personality.

The group that plays at Muny is an experienced bunch. Ginny Rohlich, this year’s president, is an enthusiastic ambassador and accomplished Austin athlete. She talked about the various activities at Muny (the “Low Putt” game and the Hole in One Club), greeted every woman by name, and discussed the positives of the group. “We want all women to play,” she said. “We have all ages, though most are retired, and even working women, but it’s tough for them since we meet during the day. Some of our ladies are real beginners and some are super golfers, and we have all nationalities.”

Sherry Horan, who’s the president of the Morris Williams group, was playing at Lions that morning, and she pointed out some of the differences in the two groups.

“The Friday group has a whole different perspective,” she said. “It’s a little more low key [than the Muny LGA], there are a few scrambles, and we move the morning tee time to 9 a.m. in the winter.” At Muny, there’s a focus on maintaining speed of play and many of the golfers discussed rules as they progressed through the course.

Ethel Cameron, 86, referenced the 90-degree rule as she drove up to the No. 3 hole, which is her favorite. Cameron started playing golf her senior year in high school

Edie Elkjer, Ethel Cameron, and Masako Wada were grouped as a threesome.

and continued “in between children.” The colder weather forced her into the cart; on warmer days, she—like the other women— walks. She plays once a week, enjoying the scenery and the company.

Masako Wada joined three years ago. An acupuncturist with Northwest Counseling and Wellness, Wada plays on her days off. She credits the weekly exercise with helping her health: “I used to have hip pain and hear a ‘click’ when I walked,” she explained. “After a year [of regularly walking the course each week], I realized I didn’t hear the ‘click’ anymore and the pain was gone.”

Some of the newer members present on this day were Edie Elkjer and Cody Brady.

Elkjer joined in September. She comes from a golfing family (her grandmother was a state champion in North Dakota in the early 1900s) but stopped playing while she was working. A friend encouraged her to pick the sport up again, and so Elkjer resumed playing in her 40s. Brady had showed up for the very first time and was welcomed into the group. Like Elkjer, she learned as a kid and had taken a break. “I haven’t played in 40 years,” Brady said. “I’m relearning.”

Many of the AWPLGA members found the organization through playing golf with their husbands. Mary Rodela, Juanita Flores, and their respective husbands are all members of the Austin Pan American Golf Association (APAGA), a nonprofit whose mission is “to promote enthusiasm for golf, fellowship among members, and participate in charitable and civic events.” Rodela and her husband go to the National PAGA tournament every year (this year, it’s in El Paso): “We treat it like a vacation and go for a whole week. Play a few days, do other activities.” Flores and her husband participate in tournaments all over; she keeps a comprehensive list of all the courses she’s played. (Her favorite in Austin is Morris Williams, or "Mo Willie," as she lovingly calls it. “I loved it before the renovation, and now it's so much better. I like that it's got enough of a challenge to make the round interesting and fun, and the setting feels like a country club course.”) Flores recalled how she and Rodela came to AWPLGA about seven years ago: “I remember Cheddie Conder inviting me and Mary to join their group at Lions…we did, and met a bunch of really lovely ladies that all loved playing this game as much as we did. It's been fun.” Conder has been playing with the group since 1997. “I have to make myself get out of bed, and golf does that,” she said with a laugh.

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Above: Ginny Rohlich (left) and Diana Evans (center) watch as Mary Rodela takes a swing.

There’s a lot of history in the group, and long-time member Diana Evans was a wealth of information. She talked about Viola Kizer, for whom the AWPLGA Club Championship is named, and pointed out that the No. 5 hole at Muny is “The Kizer Family Hole.” The Kizers, who lived in a house on the course (it was located near today’s Nos. 13 and 17 holes and the cart shop), had children who grew up to be noted Austin golfers; Roy Kizer, Viola’s husband, was the course superintendent from 1937-1973.

Jan Yeakey, 74, remembered playing golf at Muny while the Kizers lived there: “We’d go over to Viola’s house, sit around under the big tree, and have a cool drink.” She recalled that in those days, the AWPLGA consisted of a smaller group of younger women. Yeakey joined in the fall of 1962, more than 50 years ago, and is the group’s longest standing member; that Wednesday, she was playing her third round of the week.

Austin’s public courses provide an opportunity that some other communities can’t. Mary Bower, 85, who joined the AWPGLA in 1993, lives in Georgetown and drives into Austin regularly on 62 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

Lions Municipal Golf Course is nestled in West Austin; deer often roam the grounds.

Wednesdays to golf with the group. There’s no municipal course in Georgetown and Bower is not particularly fond of playing on the Round Rock course. “I love Lions,” she said. “It’s so pretty. It’s one of the finest public facilities in the state. My fear is we’ll lose it to the corporate bankers and developers who run UT and are salivating to get the land.” afm

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MAY 31 ST & JUNE 1 ST CAMP MABRY

Where to Play Golf in Austin A look at the various links around town

By Ginny Rohlich, Gayle Carver, Carol Cotton, Laurie Eyting, Nancy Guttman, Sherry Horan, Teresa Phillips, Emelda Sanchez, and Jacque Ward

City of Austin/ Municipal Courses

austintexas.gov/department/golf-austinpublic-links Jimmy Clay Par 72 (6,857 yards) 5400 Jimmy Clay Drive Austin, TX 78744 512-444-0999 This is a nice, walkable course, priced just right. With a tight layout, straight shots will be rewarded. Hole No. 6 has a rare “island” green, which is challenging and fun. Some of the water features may seem to come out of nowhere, so it helps to play with someone who has course knowledge.

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Joe Balander Short Course 5400 Jimmy Clay Drive 512-444-0999 This short course (four holes ranging from 80-200 yards) is located adjacent to the Roy Kizer Course. It is a nice for beginners and kids or if you just want to get out and play a few holes. There is a great sand bunker and putting green for practice.

Lions Municipal Par 71 (6,001 yards) 2901 Enfield Road Austin, TX 78703 512-477-6963 Lions Municipal “Muny” is a true Austin treasure. It was Austin's first public golf course (1934) and has some of the most beautiful old live oak trees in town. Many of the area’s finest golfers grew up playing at Muny, and you are bound to meet old-timers who will tell you they have played there for 50 or 60 years. It is a very popular course, and tee-times fill up quickly.

Morris Williams Par 72 (6,637 yards) 4300 Manor Road Austin, TX 78723 512-926-1298 Morris Williams Golf Course was closed for almost a year for renovations but is now reopened and was definitely worth the wait.

Sitting in the beautiful new clubhouse, you might think you are at a private club. The course and greens are in great shape.

Roy Kizer Par 71 (6,749 yards) 5400 Jimmy Clay Drive Austin, TX 78744 512-444-0999 The open fairways at Kizer leave a little more room for error than some courses.

The ponds and vegetation attract lots of interesting bird species, so bring your binoculars and a bird identification book when you play this course.

Hancock Par 35 811 E. 41st St. Austin, TX 78751 512-453-0276 Hancock Golf Course, centrally located just north of the University of Texas, sits along Waller Creek and is more than 100 years old. It opened in 1899 and was formerly known as the Austin Country Club.

It is now a nine-hole course, and although it is short, it is quite challenging, so take some extra balls.

Others Austin Country Club Par 72 (6,848 yards) 4408 Long Champ Drive Austin, TX 78746 512-328-0090 austincountryclub.com Membership is by invitation and if you get a chance to play this course, play it! The Austin Country Club was founded in 1899 and has been at its current location since 1984. The great golf instructor Harvey Penick was associated with the club for more than 70 years.

Avery Ranch Golf Club Par 72 (7,121 yards) 10500 Avery Club Drive Austin, TX 78717 512-248-2442 averyranchgolf.com Keep your eye out for online specials where fees include carts—it’s a long course, and not a lot of people walk it. With five tee placements, all levels of golfers are challenged among the lovely rolling hills.

Balcones Country Club Par 70 (6,360 yards) 8600 Balcones Club Drive Austin, TX 78750 512-258-1621 balconescountryclub.com Membership is by invitation. The course is generally flat and situated between houses.

The Balcones Country Club has a Women's Golf Association.

Crystal Falls. Photo by Jeff W . Spencer

Where to Play Golf in Austin

Barton Creek

Blackhawk Golf Course Par 72 (7,103 yards) 2714 Kelly Lane Pflugerville, TX 78660 512-251-9000 blackhawkgolf.com Watch for online specials. But beware— the wind can make this beautiful course a nightmare.

Bluebonnet Hill Golf Course Par 72 (6,503 yards) 9100 Decker Lane Austin, TX 78724 512-272-4228 bluebonnethillgolf.com Hitting over the lake on hole No. 17 is a tremendous challenge. This easily walked and reasonably-priced course is interesting and enjoyable to play.

Barton Creek

Barton Creek Fazio Foothills (Par 72 - 7,125 yards) Fazio Canyons (Par 72 - 7,153 yards) Crenshaw Cliffside (Par 71 - 6,553 yards) Palmer Lakeside (Par 71 - 6,663 yards) 8212 Barton Club Drive 66 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

Austin, Texas 78735 866-572-7369 bartoncreek.com/golf.aspx Come ready to ride, as it’s carts only on all four of these beautiful courses. Lakeside is priced a little less than the others.

Crystal Falls Golf Course Par 72 (6,654 yards) 3400 Crystal Falls Leander, TX 78646 512-259-5855 crystalfallsgolf.com Crystal Falls Golf Course is truly the "hidden" gem of the Hill Country, and it makes the best use of the natural lie of the land of any course in the Austin area. This 18-hole course owned and operated by the city Continued on page 68

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Where to Play Golf in Austin

ColoVista

of Leander offers spectacular views—tree covered hills, rock escarpments, babbling creeks—and one of the friendliest staffs in the area.

99 Twin Ridge Parkway Round Rock, TX 78664 512-388-2874 forestcreek.com

ColoVista Par 72 (6,966 yards) 100 Country Club Drive Bastrop,TX 78602 512-629-4585 colovistagolf.com After being partially burned in the Bastrop fires, the course reopened in July 2013. The terrain on the front nine is open and rolling, almost links-style, while the back is hilly, wooded, and truly beautiful.

Great Hills Country Club Par 71 (6,599 yards) 5914 Lost Horizon Drive Austin, TX 78759 512-345-6940 greathillscc.org The back nine is always quite a challenge.

Play this course if you get the opportunity.

Delaware Springs Golf Course Par 72 (6,819 yards) 600 Delaware Springs Blvd.

Burnet, TX 78611 512-756-8471 delawaresprings.com If you want a fun getaway from Austin, this is a lovely and challenging course to choose.

It’s about an hour out of Austin in Burnet.

Falconhead Golf Course Par 72 (7,159 yards) 15201 Falcon Head Blvd.

Austin, TX 78738 512-402-1558 falconheadaustin.com This great course is walkable and often has special offers. It’s always a fun course to play.

Forest Creek Golf Course Par 72 (7,147 yards) 68 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

Grey Rock Golf Club Par 72 (6,859 yards) 7401 Highway 45 Austin, TX 78739 512-288-4297 greyrockgolfclub.com Grey Rock is a substantial course but difficult to walk. Take advantage of a great driving range and practice putting and chipping areas.

Harvey Penick Golf Campus Par 30 5501 Ed Bluestein Blvd.

Austin, TX 78723 512-926-1100 harveypenickgc.com Though just nine holes, this is still a tough course. It is great to play, but challenging for beginners.

Hidden Falls Golf Club Par 72 (6,710 yards) 220 Meadowlakes Drive

Meadowlakes, TX 78654 830-693-3300 hiddenfallsgolf.com The Hills of Lakeway Courses 26 Club Estates Parkway Austin, TX 78738-1428 512-261-7272 clubcorp.com/Clubs/The-Hills-of-Lakeway All of the Lakeway and Hills courses are beautiful. Flintrock Falls might offer the greatest challenge.

Lakeway Courses Yaupon Course (Par 72 - 6,814 yards) Live Oak Course (Par 72 - 6,847 yards) 510 Lakeway Drive Austin, TX 78734-4428 512-261-7173 The Hills Courses The Flintrock Falls (Par 72 - 7,051 yards) Hills Signature (Par 72 - 7,035 yards) Lago Vista Golf Courses Lago Vista Course (Par 72 - 6,579 yards) 4616 Rimrock Drive Lago Vista, TX 78645 512-267-1170 Continued on page 70

ColoVista photo by dbkfrog

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Where to Play Golf in Austin

Highland Lakes Course (Par 72 - 6,529 yards) 20522 Highland Lake Drive Lago Vista, TX 78645 512-382-6529 lagovistagc.com Lockhart State Park Golf Course Par 35 4179 State Park Road Lockhart, TX 78644-9716 512-398-3479 tpwd.state.tx.us/state-parks/lockhart/feesfacilities/golf-course Lost Pines Golf Club Inc. Par 72 (6,646 yards) 201 Park Road 1A Bastrop, TX 78602 512-321-2327 lostpinesgolfclub.org Mustang Creek Par 35 South Loop 397 or Potomac and Wabash Taylor, TX 76574 512-365-1332 mustangcreektaylor.com Onion Creek Club Par 70 (6,527 yards) 2510 Onion Creek Parkway Austin, TX 78747 512-282-2150 onioncreekclub.com One of the few courses on the south side of Austin, Onion Creek Club has a challenging layout. It was somewhat affected by the flooding last fall.

Pine Forest Golf Club Par 72 (6,569 yards) 636 Riverside Drive Bastrop, TX 78602 512-321-1181 pineforestgolfclub.com This course is beautiful, particularly the back nine, with many natural land formations and elevation changes. While the course was not harmed by the Bastrop fires, you will notice many of the affected areas nearby.

With reasonable rates, light crowds, and a female-friendly length, it’s well worth the drive, which is less than an hour from Austin.

Plum Creek Par 72 (7,132 yards) 750 Kohler's Crossing Kyle, TX 78640 512-262-5555 plumcreekgolf.com This course is always in great shape (even 70 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

in the heat of the summer). It is the same price whether you walk or ride.

Point Venture Golf Club Par 36 422 Venture Blvd. South Point Venture, TX 78645 512-267-2768 pointventuregolf.com Quail Creek Par 72 (6,424 yards) 2701 Airport Highway 21 San Marcos, TX 78666 512-353-1665 quailcreek-cc.com This is an old course in San Marcos. In the summers, expect some roll on the fairways, but the greens will hold.

Quicksand Golf Course Par 72 (6,470 yards) 1 Pro Lane Wimberley, TX 78676-2701 512-847-9700 golfquicksand.com River Place Par 71 (6,611 yards) 4207 River Place Blvd.

Austin, TX 78730 512-346-1114 riverplaceclub.com The beautiful, sloping geography out at River Place presents a very tough golf course, so play with someone who has course experience and can guide you around the holes.

Riverside Golf Course Par 71 (6,562 yards) 1020 Grove Blvd.

Austin, TX 78741 512-386-7077 riverside-gc.com Located near Austin Community College’s southeast campus, Riverside offers a fun, easily walkable course with reasonable rates.

ShadowGlen Golf Club Par 72 (7,174 yards) 12801 Lexington St. Manor, TX 78653 512-278-1304 shadowglengolf.com Don’t play this tough course on a windy day (though it seems like the wind blows there all the time)!

Star Ranch Golf Club Par 71 (7,017 yards) 2500 FM 685

Hutto, TX 78634-5007 512-252-4653 starranchgolf.com Star Ranch offers a one-of-a kind “All You Can” green fee, which includes golf, cart, driving range, and the breakfast and lunch buffet. This is a fun course that’s usually in great shape.

Sun City Golf Legacy Hills Golf Course (Par 72 - 7,088 yards) 512-948-7560 301 Del Webb Blvd.

Georgetown, TX 78633 White Wing Golf Course (Par 72 - 6,700 yards) 512-948-7570 151 Dove Hollow Trail Georgetown, TX 78633 Cowan Creek Golf Course (Par 72 - 7,050 yards) 512-948-7580 1433 Cool Spring Way Georgetown, TX 78633 sctxca.org/suncity/community-association/ sites/cagolf/index.html Be sure you know what is offered at the specific Sun City course you play, as not all of them have a clubhouse with food and beverages. Cowan Creek is narrow and challenging. The courses are beautiful.

Teravista Golf Club Par 72 (7,039 yards) 4333 Teravista Club Drive Round Rock, TX 78665 512-651-9850 teravistagolf.com Teravista is usually in great shape and a fun course to play. Check around for online deals.

University of Texas Golf Club Par 71 (7,412 yards) 2200 University Club Drive Austin, TX 78732 512-266-6464 utgolfclub.com It’s a beautiful course, but you will need to know a member to play.

Wolfdancer Golf Club Par 72 (7,205 yards) 575 Hyatt Lost Pines Road Lost Pines, TX 78612 512-308-9653 wolfdancergolfclub.com This is a tough course, and it is nice to play with someone who knows it. Plan extra time to get there—it’s a long, winding road from the main street to the clubhouse. afm

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Fit Finds

SXSW Enhance your experience with the right stuff

By Nancy Zambrano

March in Austin means South by Southwest. Since its inception, SXSW has been drawing thousands of people to downtown Austin for ten days of endless conferences, concerts, movie screenings, and parties. It’s quite the adventure. Plan for long days, a lot of walking, ever-changing Texas weather, and some serious celebrity spotting.

You’ll want to be prepared, and these items can make your SXSW experience—whether interactive, film, or trade show—a success.

Nite Ize S-Biner Bottle Opener $5 Niteize.com REI Sports (601 N Lamar Blvd.)

This handy carabiner features two gate closures, making it great for carrying keys and attaching water bottles (or anything else you need to take with you) to your bag. The handy clasp also doubles as a bottle opener, so you can be ready for any SXSW parties you may end up attending—just don’t try climbing with it.

Mophie Juice Pack Helium Case $80 Mophie.com REI Sports (601 N Lamar Blvd.)

Whether you’re taking awesome pictures, organizing events on the SXSW app, or RSVPing to some great parties, you’re going to be on your phone a lot. There’s no need to lug a charger around and hunt down an outlet in the middle of the day with the Mophie Juice Pack Helium Case. This convenient gadget allows you to charge your phone by simply flipping a switch.

Red Ledge Lightweight Poncho $5 Redledge.com REI Sports (601 N Lamar Blvd.)

It’s Texas. Weather can be unpredictable, especially in the spring. This small, lightweight hooded poncho can fit in a bag or purse and can be reused, thanks to its durable PVC material.

Fitbit Flex Wristband $99 Fitbit.com You’re going to be walking everywhere, so why not have something to show for it? The Fitbit Flex tracks steps, calories burned, distance traveled, and even hours slept.

It even has a vibrating wake alarm so you can get up in the morning and not miss out on any early-morning music showcases.

Timbuk2 Express Shoulder Bag $55 Timbuk2.com REI Sports (601 N Lamar Blvd.)

For those who want something spacious enough for necessities, but small enough to carry for hours on end, this simple, comfortable shoulder bag should keep you organized. The messenger-style bag can be worn over the shoulder or as a cross-body. An inside mesh compartment doubles as a water-bottle holder.

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Photography by Brian Fitzimmons

Bison Designs Bottle Bandit Carabiner Clip $7 Bisondesigns.com REI Sports (601 N Lamar Blvd.)

Odds are good that there will be some hot weather during the ten-day festival. Couple that with those long walks from venue to venue, and it’s vital to stay hydrated during SXSW. The Bottle Bandit Carabiner Clip can be attached to nearly any type of bag or backpack.

Birksun Solar Backpack $150 Birksun.com It’s a twofer: Carry all your essentials comfortably and charge your electronics at the same time. The Birksun Solar Backpack’s battery can be charged via the solar panel or from a wall outlet. The bag, which comes with a USB cord and several adapters, has a padded laptop sleeve that holds up to a 17’’ screen.

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Look

Five Ingredients You Don’t Want in Your Makeup Does your skin like the way you look?

By Lauren Lumsden

W

ith so many different brands of mineral makeup saturating the market and every line boasting that it is “natural” and beneficial to your skin, it is difficult to imagine how many toxic ingredients are used in some of our favorite cosmetic products. We absorb up to 60 percent of what we put on our skin, so consumers must be informed about the chemicals that are in their makeup and the effects that they have on their bodies.

Certainly, some people are more sensitive to various chemicals than others, but the effects of long-term exposure to many of these chemicals on humans is unknown. In Europe, the regulations are much more strict regarding which ingredients can go into makeup. The European Union (EU) doesn’t allow chemicals linked to cancer and birth defects into cosmetics, regardless of the percentage of the chemical being used. More than 1,000 ingredients banned in the EU are still being used in cosmetics in the United States. In fact, the Food and Drug Administration (FDA) has banned only 11 ingredients from makeup in the U.S. Additionally, several ingredients are restricted by regulation, meaning that they may be used in cosmetics, but only under the restrictions stated in the regulation.

For many of the controversial ingredients, the FDA claims that the amount in products is not significant enough to cause harm to humans.

Further, cosmetic ingredients are not subject to FDA premarket approval authority.

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Petroleum products and petrochemicals

Petroleum distillates are banned in the EU but are still used in the U.S. in eye shadows, foundations, and mascaras. Petroleum distillates may cause contact dermatitis and have been linked to cancer. Petroleum products are often used in lip products because they are extremely inexpensive; however, they promote sun damage and cause dry skin and chapping.

Some of these products can generate 1,4-dioxane, a substance that is known to cause cancer and is also a kidney and respiratory toxicant. The Environmental Working Group (EWG), an environmental health research and advocacy organization, has found that 22 percent of all products contain unsafe levels of 1,4-dioxane. When checking a cosmetic product for chemicals that can generate 1,4-dioxane, look for petroleum-based products such as sodium laureth sulfate, PEG, xynol, ceteareth, oleth, and ethoxylated.

Cosmetic petrochemicals also include paraffin wax, mineral oil, toluene, benzene, phenoxyethanol, anything with DEA (diethanolamine) or MEA or ETA (ethanolamine), butanol, ethanol, methanol, isopropanol, BHA, and BHT.

BHA and BHT

BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are synthetic antioxidants used as preservatives in cosmetics. They can induce allergic reactions in the skin, and BHA has been identified as a possible human carcinogen. BHA increases the skin’s sensitivity to damaging UVA and UVB rays and can be found in eyeliner, blush, mascara, eye shadow, lip gloss, and concealer. Long-term exposure to high doses of BHT is toxic in mice, causing liver, thyroid, and kidney problems, and affecting lung function and blood coagulation. BHT has been determined to cause tumors, and some evidence suggests that high doses of BHT may cause adverse reproductive affects.

PEG

Polyethylene glycol (PEG) is used as a moisturizing agent and is found in concealer, foundation and lip balms, even though it can be a skin irritant. PEG also enhances the penetration of other ingredients, allowing harmful ingredients access through the skin.

Artificial fragrances

Artificial fragrances are used in cosmetics because they are much cheaper to produce than naturally occurring fragrances. They may contain hundreds of potentially harmful chemicals that won’t be listed in the ingredients, and will instead, simply be listed as “fragrance” or “parfum.” Fragrance recipes are considered to be trade secrets, so cosmetic companies are not obligated to disclose their ingredients to consumers. Many synthetic fragrances contain phthalates, which are toxic to the reproductive system. They also have been linked to health problems such as allergies, birth defects, breast cancer, and respiratory disorders. The chemicals in the artificial fragrances can cause headaches, dizziness, hyperpigmentation, coughing, vomiting, and skin irritation. Most lip glosses in the U.S. contain artificial fragrances.

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here are online databases available that consumers may consult, such as The Safe Cosmetics Program Product Database and the EWG’s Skin Deep Cosmetics Database, to determine if cosmetic brands contain any of these harmful chemicals. Also, if you are unable to view ingredient lists when making online cosmetics purchases, some companies will email you the information if you call to inquire.

Until ingredients used in cosmetics are more strictly regulated in the United States, consumers must be more aware of what exactly is in their makeup. afm 0 3 . 2 0 1 4 • a u s t i n f I t m a g a z i n e . c o m • 75

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Golfer’s Out-FIT

Look the part to play the part. You’ll be courseready in no time with gear and gadgets.

1

Titleist - Lightweight Stand Bag $200

2

Sklz - Smash Bag $25

Provides a hassle-free carry for the serious walker. Custom embroidery available.

Eliminate hooks and slices and improve accuracy with this impact trainer.

3

Secrets of the Short Game

by Phil Mickleson $30

Learn how to master every phase of the short game from one of the game’s best.

4

Swing comfortably even when the temperature and humidity rise.

11

Adidas - Men’s Adizero Golf Short

$60

Classic, flat-front short offers modern feel and fabric.

12

Club Glove - Tandem Microfiber Towel

$23

Preferred by Tour players and caddies, this towel is gentle enough for any surface.

13

Lady Hagen - Havana golf short $44

Lightweight performance material make these ideal for warm weather.

14

Nike - Women’s Lunar Saddle $100

You don’t have to sacrifice comfort for style with this saddle shoe.

Adams - Outfield Hat $25

Performance fabric keeps you cool, while the clean design keeps you looking cool.

8

Adidas - Men’s Adizero Tour Mesh Golf Polo $75

Iron Gloves - Hand trainer ball $8

Give it a squeeze to build up muscle groups in fingers, hands, wrists, and forearms.

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Achieve improved consistency, flexibility, and clubhead speed with this training aid.

Tiger headcover $30

Maybe you aren’t a 14-time major champion, but your bag can look like it.

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Momentus - Swing Trainer $70

Lady Hagen - Vienna Sleeveless Polo

$25

Quick-dry fabric in a breathable sleeveless design will keep you comfortable.

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Golfbuddy - GPS Watch $250

Automatic course and hole recognition allows for target and hazard information.

Oakley - Women’s Seamless Headband

$12

Fabric pulls sweat away and also protects against harmful UV rays.

16

Adidas - Men’s Adizero One $180

Tour-caliber comfort and performance in this low-profile golf shoe.

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Feel

I Think I’m Injured— Now What?

Explaining the differences between "acute" and "chronic" injuries By Martha Pyron, M.D.

Y

ou’re exercising; you have an injury. What do you do?

Let’s break this down: So, there are two different types of injuries, and they are caused by different things and treated very differently. The two categories are “acute” and “chronic.” Chronic may also be known as “over-use.” Understanding these two types of injuries will give you a basis for when to see a doctor.

Acute injuries are caused by a specific environmental factor. You step wrong on the trail and twist your ankle, you are tackled in football and injure your knee, you are hit in the head by a flying baseball and sustain a concussion. Those are all types of acute injuries. Acute injuries usually involve a tearing or breaking injury to some type of tissue in your body—bone, tendon, ligament, muscle, or other soft tissue (brain).

The tear or break may be big or small, but there is a structural injury to the tissue. Once the tissue is injured, your body kicks into healing mode.

Your circulation to the area increases, and it brings healing factors that first cause inflammation and swelling; then, little cleanup factors come to the area and break down the damaged tissue and take it away; finally new growth factors are brought in, and new tissue is created over the damaged area. And voilà, you are healed.

So, if your body is going to do this anyway, why go see a doctor? The primary reason is to make sure the tissue heals in the manner and position you want it to. An exaggerated example is having a bone that has been broken and is crooked. The break will heal no matter what you do—and if you do nothing to help it, it will heal crooked.

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You will eventually no longer have pain, and it is “healed,” but did it heal in a way that allows you to walk on it again, run on it again, live your life normally again? The vast majority of injuries to bones, ligaments, tendons, and muscles will heal on their own; the question is, will it work the way you want it to after it is healed? For this reason, it is a good idea to see a sports medicine doctor to make sure this is occurring. You may need a brace, a cast, physical therapy, or even surgery to help this process along. Or, your doctor may tell you it will heal just fine as it is.

A secondary reason to consider seeing a doctor is that the injury may heal faster if it is managed a certain way. So, if you don’t want to be held up for too long in your training, get that injury looked at right away. And hopefully, you will heal fast and be strong and ready to run or play again sooner because you took prompt care of the injury.

Third, your physician can help you figure out ways to continue training in different ways, if necessary, to protect the injury and allow it to heal as fast as possible. Exercise is medicine, and I know you want to get back out there and run or play, but you may need to exercise specifically after an injury to help it along. And finally, you don’t want this acute injury to turn into a chronic injury.

In conclusion, for acute injuries, see your physician to make sure the injury heals in a way that will be ideal for you in the future, reduce your time away

from training, help you cross-train during the healing process, and prevent the injury from turning into a chronic injury. My general rule of thumb for acute injuries: If you are treating the injury on your own with relative rest, ice, over-the-counter medications, or your own version of healing, and it is improving rapidly, it was a mild injury and is recovering without need for further intervention.

But if the injury lasts more than just a few days, is more severe, or interferes with your training, it may not heal properly without specific care, and you may need the help of your doctor for it to heal in a way that is best for your future.

If the injury is so severe it is interfering with your normal daily activities, such as getting out of bed, walking to the shower, lifting your baby (or the jug of milk), working your job, thinking normally, or even resting comfortably, consider seeing your doctor that day (or going to the emergency room). Our bodies are truly amazing in their ability to heal—sometimes you just need help to ensure the healing is exactly how you want it to be.

So what about chronic injuries or over-use injuries?

These are unique and frustrating types of injuries to have. The general process is this: You have an acute injury that you do not take care of. The pain isn’t that bad, but it persists; you keep doing things that hurt (because they don’t hurt that bad and you are a

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when you run/jog. By doing differbadass), and then the pain eventually ent exercises, you balance out the gets worse, affecting more of your life strength and flexibility needed for full and slowing you down. Now you have a body health. Ideally, a well-rounded chronic injury. exercise or training program includes Chronic injuries can go on for strength training, flexibility training, months or years, slowly affecting your and endurance training. Without all ability to use that area of your body three, imbalances occur, and injuries without pain. Sometimes there are othhappen, eventually. er medical factors contributing, such as In summary, chronic injuries are dietary deficiencies, thyroid problems, acute injuries gone bad. The bad comes diabetes, heart disease, anemia, and from an internal imbalance (mechanimore. The difference between acute cal, medical, or psychological) that and chronic, to a large degree, is the keeps the area from healing. Most number of environmental factors. chronic injuries need the help Chronic injuries usually of your sports medicine imply there is an internal physician to identify problem, not so much what medical or physiof an external one. Yes, To learn about cal imbalances are the original injury may chronic injuries, visit austinfitmagazine.com present and keeping have been the twisted to read more on this the area from healankle on the running subject. ing. Sometimes, you trail, but it becomes also need the help of chronic and “not heala sports psychologist to ing” because of internal help you listen to your body factors. Such factors include talk when it is injured so you stubbornness (yes, I am talkmake the right decisions early, and to ing to you, runners); other medical deal with the life changes that must issues mentioned above, over-training, occur to get this thing finally healed improper nutrition, “no pain, no gain” when it is taking longer than you want. mentality, and poor coaching (your own The treatment of chronic injuries or from someone else) and imbalances may not be that different initially. Give in your strength/flexibility. (Forgive me, it some rest, work the tissues through runners, for picking on you a bit, but physical therapy and massage, and there just are so many of you in Austin, hopefully healing will occur. This beI figured I’d try for the big audience. comes more of a mental challenge than For all of the rest of you—this applies a physical one—be patient, do what is to you, too, so don’t point the finger at needed, and stop doing the thing that the runners with a smug smile; you do causes pain. In other words, change this too. We all do.) your life to some degree. For some, It is very likely there is in imbalthis is very challenging; others adapt ance somewhere that is causing excess quickly when given proper instruction. stress to the injured area. This hap“Change your life” doesn’t mean stop pens when you do a lot of the exact exercising; it means stop doing the same type of exercise (because you things that cause pain. love it and are good at it) and little to And then there are the injuries that none of any other (because you don’t just aren’t healing despite your awelove it and you aren’t good at it). For some mental attitude and excellent example: Runners who do nothing but fitness balance. With further investirun long distances have strong quads gation, such as an MRI or ultrasound, and hamstrings and little butts. Little your physician can see if the injured butts may be desirable for your jean tissue has chronic changes. What this size, but not so desirable for overall means is that the tissue around the fitness. Those little butts may represent injury has actually changed because of weak hip and core muscles, which will the long-standing injury and repeated contribute to knee, hip, back, or calf injury to the area. This is a problem. pain or injury down the road. That is Tissue that has changed in this way one reason why adding sprint workouts does not heal well and needs to be to your running routine helps prevent treated in different ways to get it to injury; you use different muscles in heal. afm different ways when you sprint than

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Feel

Type 1 vs. Type 2 Diabetes

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Learn more about this dangerous and increasingly prevalent disease iabetes-related complications make up approximately 50 percent of my practice as a hospitalbased internist here in Central Texas. This fact surprises many of my friends who aren’t in the health-care field, even though almost everyone knows someone with diabetes. The prevalence of this disease that affects so many of our friends, family members, and coworkers means most of us are slightly familiar with diabetes, but may not understand how potentially dangerous it can be.

What is Diabetes?

Diabetes is a group of diseases characterized by high blood glucose levels that result from defects in the body’s ability to produce (Type 1) or use (Type 2) glucose.

Type 1 diabetes usually starts showing symptoms early in life and is often diagnosed in childhood or adolescence.

In Type 1 diabetes, the body stops producing insulin, a hormone produced by the body that allows cells to take in glucose (a form of blood sugar)—an important step in the body’s daily functioning. By contrast, in Type 2 diabetes, the body becomes resistant to insulin. Type 2 diabetes is often symptom-free and can be preventable. According to the 80 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

By Pam Cowper, M.D.

American Diabetes Association, 25.8 million Americans have diabetes—approximately 8.3 percent of the population.

Type 1 vs. Type 2 Physicians use the “polys” as clues to help diagnose Type 1 diabetes. These include polydipsia (drinking a lot of fluids), polyphagia (eating a lot), and polyuria (urinating a lot). A blood check confirms the diagnosis. When the body becomes insulin-deficient, treatment includes the addition of insulin in the form of daily injections. There is a genetic or immunesystem link to Type 1 diabetes in approximately 50 percent of diagnoses.

Type 2 diabetes is a condition where the body becomes insulin-resistant. This means the body can’t use insulin properly for the correct absorption of glucose. While there are some genetic links to Type 2 diabetes, it is mainly a disease that’s affected by lifestyle choices—such as diet, weight gain, and lack of exercise that stress the body.

Sometimes Silent—And Deadly—Disease While Type 1 diabetes usually shows symptoms that make it easier for a physician to diagnose, Type 2 is often called

“the silent disease” because of its lack of symptoms. Most often, this disease is picked up by physicians through a blood test given as part of an annual physical or as a diagnostic tool for another condition. The silent nature of the disease underscores the importance of regular check-ups with your family physician or internist.

Left untreated, diabetes causes high blood sugar to regularly circulate throughout the body. Hyperglycemia or high glucose levels in the blood damages small blood vessels in the eyes and kidneys and in other parts of the body.

In fact, diabetes is the No. 1 underlying factor in patients receiving kidney dialysis, a treatment where machines must cleanse a patient’s blood on a regular basis as the kidneys no longer function properly. Damage to small blood vessels in the eyes, extremities (such as the toes), and kidneys sometimes leads to feared diabetic complications such as blindness, toe amputation, and kidney failure. In addition, diabetes causes damage to bigger blood vessels such as those supplying blood to the heart and brain and can lead to strokes and heart attacks.

you have a family history or ethnic link to diabetes, can allow you to take the necessary steps to avoiding the jump to full-blown Type 2 diabetes with its many possible complications.

Pre-diabetes can usually be controlled with healthy food choices, physical activity, and weight loss. Prediabetic patients still have time to help the body before major damage is done.

If the pre-diabetes advances to Type 2 diabetes, insulin or oral medication may be necessary. Once diagnosed with Type 2 diabetes, patients can often be weaned off their medication once they apply a regimen of weight loss, exercise, and better nutrition.

Fifty years ago, Type 1 was commonly called “childhood” diabetes and Type 2 was “adult onset” diabetes. As the incidence of overweight and obese children and adolescents has increased over the years, those terms have fallen out of use. Physicians see more and more children whose bodies are becoming resistant to insulin. These Type 2 diabetics face a lifetime of medical complications.

Fitness and Diabetes By the Numbers According to the American Diabetes Association, from 1980 to 2011, the number of U.S. adults with diagnosed diabetes more than tripled from 5.5 million to 19.6 million. It is estimated that by 2050, one in three adults will suffer from Type 2 diabetes. If you don’t know someone with diabetes now, it’s likely that you will at a not-sodistant point in the future. And Texas is not immune to these growing statistics.

More than 1.8 million Texans currently suffer from Type 1 or Type 2 diabetes.

Unfortunately, some ethnicities have a much higher incidence of developing Type 2 diabetes: American Indians, Hispanics, and African-Americans all have a greater chance than Caucasians.

While you may not be able to alter your ethnicity, you can control your weight, diet, and how much you exercise.

Developing Diabetes Along the way to developing Type 2 diabetes, a patient’s body begins to process glucose less efficiently; this condition is known as pre-diabetes. Knowing your blood sugar levels, especially if

Type 1 diabetes can occur in any number of people because there is often a genetic or immune system link in approximately 50 percent of people diagnosed with diabetes. Since Type 2 diabetes usually develops when the body has been stressed by excess weight and lack of exercise, it is less likely that a fit person will develop Type 2 diabetes.

Since lifestyle choices play a strong factor in the development of Type 2 diabetes, this silent disease can often be prevented with a healthy diet that is low in carbohydrates and sugars and high in fruits and vegetables. Regular exercise plays an important role, as muscle mass helps the body use insulin more effectively.

According to the Centers for Disease Control, a person with diabetes has a shorter life expectancy and about twice the risk of dying on any given day as a person of a similar age without diabetes. You can avoid becoming a diabetes statistic by eating right, exercising daily, and checking your blood sugar levels on a regular basis. afm

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OFFERS EXPIRE 3.31.14

Feel

Healthy Bits Taking a brief look at the current science behind wellness

A study was recently published in The Lancet that showed oral immunotherapy (OIT) could help individuals with peanut allergies. OIT involves giving the allergic person small, controlled dosages of the allergen—in this case peanuts—that increase over time so that a tolerance is developed, which then lessens the allergic reaction. For people allergic to peanuts, direct contact, inhalation, and cross contamination can lead to a variety of symptoms from mild to severe, and even life threatening. The study gives hope to using the still-experimental treatment of OIT for peanut allergy management, but the authors warned that more research is needed in a controlled setting. This is definitely not something you want to try at home or on your own.

Study: thelancet.com/journals/lancet/article/PIIS0140-6736(13)62301-6/abstract

Is eating kiwi the key to helping individuals sleep better? Researchers at Taiwan’s Taipei Medical University studied the effects of the consumption of kiwi on sleep patterns. Over a four-week study, they found that consuming two fruits one hour before going to bed improved the ability to nod off as well as quality and quantity of sleep.

Study: ncbi.nlm.nih.gov/pubmed/21669584

As if sugar did not already have a bad rap, the news keeps getting worse.

According to a recent study published by JAMA Internal Medicine, a high intake of sugar is directly correlated with a higher risk for cardiovascular disease, as well as cardiovascular disease mortality. Moral of the story?

Sticking to the natural stuff, such as fruit, natural fruit juices, and vegetables will not only give us healthier bodies, but longer life spans.

Study: archinte.jamanetwork.com/article.aspx?articleid=1819573 82 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

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Review

DVD Review

Doing Pilates at Home, During and After Pregnancy

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Avoid the “Mummy Tummy” with these at-home DVD workouts s a Pilates instructor who strives to create workouts suitable for any level of fitness, I love learning as much as possible so I can best serve my clients. Watching Pilates DVDs is an easy way to do this, so I was happy to have the opportunity to review Erica Ziel’s Knocked-Up Fitness DVDs. Ziel is Stott Pilates certified as well as a personal trainer and nutritionist.

Released in 2012, these DVDs are Ziel’s first and they are impressive— helpfully, they also include an exercise band and booklet with a variety of useful tips. Ziel’s DVDs capture a growing market as women now know the importance of staying fit and healthy throughout their pregnancies. Ziel appropriately describes her workouts as for the “active mom-to-be” and differentiates herself from the plethora of easy Pilates DVDs. Ziel herself has gone through several pregnancies and childbirths—it’s quite clear she knows 84 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

what she’s talking about. Her unique fusion of Pilates, yoga, and plyometrics is creative, fun, and challenging.

To do the workouts, watchers need a mat, stability ball, 1 to 3 pound weights, 5 to 10 pound weights, a resistance band, a small pillow to sit on, and a standard chair.

Ziel created two DVDs in the prenatal set and two in the postnatal set. Both are broken up into different workout segments. Throughout the DVDs, there are tips on exercising efficiently and visual examples of modifications for particularly challenging exercises. She recommends doing her workouts up to six times per week along with 30 minutes of cardio six times per week. Despite the lack of several modifications, this seems to be a well-rounded, safe, and effective exercise program for both pre- and postnatal women.

Ziel’s presence throughout the videos is bright, knowledgeable, and fun.

Watchers also have the ability to mute

By Liana Mauro

her cues, which is a nice option once one becomes comfortable with the exercises.

Throughout the videos she encourages women to listen to their bodies, often providing a smaller screen within the primary screen for modifications. Her arm sections are particularly creative, and she incorporates a lot of lower bodywork into the arm sections, which helps keep the heart rate up. To make some sections more challenging, she recommends repeating them one to three more times. Each segment varies between eight and 27 minutes. One downfall is that the DVDs lack the option to play the workout from beginning to end.

In the prenatal DVDs, Ziel efficiently explains the benefits of practicing Pilates throughout pregnancy to assist with labor and recovery, as well as the importance of retraining your deep abdominal muscles post-baby and knowing how to properly engage them. She also emphasizes important things for pregnant women like lateral rotation through photography by Fotohogg Photography

Feel

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TEXAS

the hips, spinal mobilization, and gluteal strengthening. She does include a helpful section on how to engage the pelvic floor, but it’s at the end of the prenatal DVD. Given how important this is throughout exercise, particularly during pregnancy, this would have been more appropriate in the beginning.

The biggest negative is her inclusion of several exercises in a supine position, while neglecting to mention this might not be appropriate for certain individuals—women are often advised by their doctors to avoid lying on their back after entering their second trimester. She also didn’t make mention of shoulder/wrist alignment during side plank sections.

Many people aren’t familiar with proper alignment when side planking, and someone can put a lot of strain on their shoulder girdle if not lined up properly.

These things being said, these are great prenatal DVDs. The first DVD for post-baby begins with how to retrain your core with Kegel exercises and how to know whether or

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not the abdominal muscles split during pregnancy (this is important to know to appropriately rebuild abdominal strength). This DVD set is challenging, and she encourages moms to be patient as they regain strength. Like the prenatal videos, the exercises in these DVDs are full body but also include short bursts of cardio workouts by using plyometrics.

Ziel encourages moms to schedule these DVD workouts to make sure to fit in their exercise. The post-baby DVDs are fun, creative, and sure to help new moms get back into fantastic shape—or even better shape than before.

Moms-to-be, newbie moms, and even moms with older babies who are looking for an effective, safe, and fun way to stay in shape, get back in shape, or get into shape would do well to purchase these DVDs. If at-home fitness is more convenient or preferable, these are great; I have even incorporated some of these moves into my clients’ sessions. There’s no need to have a “Mummy tummy” with Erica Ziel’s Knocked-Up Fitness. afm

AFMDC

Austin Marathon Wraps up the 2013-2014 AFMDC

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A hot time for runners on a stellar course

By TexasRunningPost.com

Marathon before, knew the course, especially the early hills, ot every race in the Austin Marathon’s 22-year and opted for a conservative strategy. history has had ideal weather, but the race has Austin Fit Magazine Distance Challenge winners fared well a well-deserved reputation as having some of in the overall results. Erik Stanley, the tall, talented former UT the best marathoning weather in the country. runner who has won four of the five previous AFMDC series Typically, marathon Sunday weather in Austin is races, toughed it out for a sixth win with a time of 2:28:33 in clear, dry, and cool. Unfortunately the 2014 event was anything what was only his second road marathon. Jen Harney captured but that. third overall with a PR of 3:02:58.

The temps—60 degrees at the start—were manageable but The Masters division titles went to Anne Clemons (3:38 as the morning fog burned off, the soaring humidity made it marathon) and Jim Cleary (2:58 marathon). abysmal for the 17,000 runners in the combined fields of In the Half Track, Mandi Makarski turned in a the marathon and half marathon. stellar 1:29 to claim her overall crown. On the Nearly everyone in the field suffered, including men’s side, Josh Slocum cruised to victory with the elite runners who are usually immune to a 1:23. such conditions. Even Austin Marathon winner Look to Masters runner Larry Bright not only Joseph Mutinda of Kenya—who ran a brilliant austinfitmagazine.com for captured his title by 20 minutes, but he was 2:14:17—paid dearly. Mutinda, who placed the final 2013-2014 AFMDC leaderboards. We'll also second overall in the Half Track AFMDC. third in the Austin Marathon in 2008, ran a see you at the AFMDC Female Masters winner Audrey Herold gutty, bold race, but cramped and collapsed celebration party. entered the race with just a two-minute lead right at the finish. in the overall standings but left no doubt with an As he entered the final miles, the 39-yearimpressive 1:40, some four minutes faster than the old was on pace to break the course record. On a second place runner. different day he might have earned that $5,000 bonus, but The 2013-2014 AFMDC awards and celebration party is set not on this one. He staved off fellow training partner Kipkoech for March 6. More information on time and location can be Ruto by a mere 30 seconds for the win. found on the event website austindistancechallenge.com.

The women’s marathon was a bit less dramatic. Marnie You can look for photos and profiles of the AFMDC overall Staehly, who came up from San Antonio with her own support winners on austinfitmagazine.com as well as on the Austin Fit group (Marnie’s Minions) had a 2:55 PR and was clearly Magazine Facebook page. the class of the field. Staehly, who has run the Austin Half Runners who are interested in participating in the 2014-2015 AFMDC must wait for the next series. Look to the Austin Runners Club for free training programs for spring and summer events.

88 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

photo provided by Austin Marathon

AFM FITTEST

Tips for Taking on the AFM FITTEST Team Challenge What’s new and how the experienced folks put together their crew By Leah Fisher Nyfeler Taking on the AFM FITTEST as part of a team is a great way to experience the 12-test challenge.

In the first year, teams consisted of ten people, each of whom completed one of the ten tests; in 2013, we introduced two mystery tests, dropped the members of the team to four, and required each team member to complete three events. This year, we’ve added some spice to the team competition.

Yes, the teams are still comprised of four members, one of whom is the team captain. Yes, each member of the team takes on four events—two of the 12 will, again, be mystery tests, while the rest can be viewed and practiced in advance (visit afmfittest.com for helpful videos and additional commentary from AFM FITTEST test designer and international fitness expert Diane Vives).

So what’s new? This year, there are three categories to the AFM FITTEST team competition. When the team captain registers your team, s/he will need to select the appropriate category. This determines what teams your team is competing against.

Open Division—This category is for you if you answer

“yes” to the following: • The four people on your team are all more than 19 years of age (gender and specific age doesn’t matter) • Your team members are not affiliated with any specific gym or business • You aren’t related to each other in any way (you could even be complete and total strangers who met that morning)— though if you are, that’s cool, too • You’re not really interested in duking it out with any certain group—you just want to compete

Corporate Challenge—Do the following statements fit you?

• The four people on your team are all more than 19 years of age (gender and specific age doesn’t matter) • Your team is made up of employees (or family members of employees) who work at the company you are representing (for example: Sally works at National Instruments, Jack is Sally’s husband, Joe is Sally’s son, and Susie is Jack’s niece) 90 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

• People on your team could be pro athletes, company trainers, or other fitness professionals—as long as they are employees of or related to employees of the company • You want to compete against the other teams in the Corporate Challenge in hopes of earning bragging rights

Gym Challenge—Everyone on your team is sharing a workout room!

• The four people on your team are all more than 19 years of age (gender and specific age doesn’t matter) • Your team is made up of employees and members of one specific gym or training facility as well as family members of those employees and members (for example: Sally is a trainer at Pure Austin, Jack works at the coffee bar at Pure Austin, Joe is Sally’s son, and Susie has been a member at Pure for the last six months) • You want to compete against the other teams in the Gym Challenge for company bragging rights • You like that you will specifically compete against other people who may be fitness professionals, such as trainer, coaches, and gym owners

National Instruments teams. In foreground: (L to R) Matt Justiss and Efrain Guiterrez.Front row (L to R): Preston Johnson, Geoff Smith, Paul Franco, Ashish Patel, Julie Bissinger, Joelle Pearson, and Elyse Bigler. Back row (L to R): Jesse Dennis,Gerardo Orozco, Jon Peters, Richie Lopez, Nick Wilson, Deborah Yagow, Kevin Hines, Matt Nall, Paul Bouagnon, Jason Marks, and Jason Harmening.

Lionheart Health teams, from left to right:JP MacFarlane, Carey Rouse, James Erwin, Parveen Dsouza, Brandon Cartwright, Nic Avena, Gordon Smith, Deric Leon Williams, and David De Leon.

Now that you’ve decided what category your team wishes to compete in, here are some tips and comments from a few of the 2013 AFM FITTEST team captains. Check out austinfitmagazine.com for more advice and feedback from team captains.

Kevin Hines

Deric Leon Williams

Hines was about to have knee surgery last year when he saw the information about the AFM FITTEST in a copy of Austin Fit Magazine at his doctor’s office.

He immediately sent an email to people at work—he got enough response to put together six teams, some of which were out there for fun and some that were out to be competitive. Hines used two methods to determine who did what tests; he utilized benchmark testing and simply asked folks what they Kevin Hines gets ready to represent. felt the most comfortable doing. This year, he hopes to have ten teams from NI at the event.

“The only thing I would do differently is start training earlier, especially if you want to do well. There are great athletes that do this competition, and they are really prepared. The CrossFitters dominated the event last year.

“I am going to make a few changes to make the teams more competitive. While we plan to dominate in the Corporate Challenge, we are also going after two-time champion Dane's Body Shop. They are a great group of athletes.”

When asked what advice he had for team competition newcomers, Hines laughed and responded, “No way. I am keeping all my secrets to myself. Just kidding. Here is my advice: Watch the videos, practice your form, and be prepared to have a great time.

That being said, I am headed to the gym and I will see you out there in 2014.”

Williams decided that the AFM FITTEST team competition was the best way to introduce the events to newcomers without the commitment of the individual competition. “I chose strong individuals from my morning camp from one of my corporate contracts,” he said.

“These people are engineers and many are managers who spend most of their workday behind a desk.” Even so, Williams is proud to say that “it would be hard to distinguish them from personal trainers out on the field.”

Like Hines, he let individuals decide on events where they were most comfortable. “My strategy was to let people focus on their strengths and participate in the events they felt strong in,” he explained. In 2013, they prepared more generally; this year, Williams is tailoring his training, “specifically for events such as the Agility Cone Run and the Interval Run, which was a BEAST!” Williams and team will be back year—and many of his team members had so much fun that they’ve decided to take on the individual competition as well. afm

National Instruments

Lionheart Health

Gordon Smith (left) and Deric Leon Williams put together a corporate team.

0 3 . 2 0 1 4 • a u s t i n f I t m a g a z i n e . c o m • 91

Rugby

An Introduction to the Rugby Union

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During a match, rugby athletes run more than six miles while enduring hits worthy of a football field By Steve Corcoran

ugby, simply put, is one of the most brutal and physically demanding sports in the world. Think American football— with no helmets, pads, timeouts, or breaks between downs.

The ball is in play for an average of 38 minutes compared to nine minutes in the NFL, and all 15 rugby players are expected to play offense and defense.

The match consists of two 40-minute halves, during which a player can expect to absorb nearly 300 impacts from unfriendly mini gorillas we like to call the opposition.

Rugby athletes will run more than six miles while changing speed and direction up to 750 times—roughly once every four seconds.

92 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

During this 80-minute "workout," players will burn up to 2,000 calories, which is the equivalent of a 200-pound man running a half marathon (the difference being, no one is trying to knock the stuffing out of you by driving a shoulder into your exposed ribs during an afternoon jog).

A scrum (a form of restarting the game after an infringement) consists of two huddles, each made up of eight intricately linked men and weighing a total of some 2,000 pounds, each forming a single battering ram in an attempt to answer the age old question, “What happens when an unstoppable force meets an unmovable object?”

This brings us to the two most common questions any rugby player is

asked when sitting in the pub telling war stories over a few beers: Why the hell do you play that game— are you insane?

What do you do to prepare your body for that kind of punishment?

The first question is easy. You have to possess something a little wrong in your head to do this for fun. And I think most players would say they play for the challenge, the bond of brotherhood, and the social aspect that inevitably comes from sharing a drink with the guy who just tried to adjust your spine without attending chiropractic school.

The second question is a little more complex. Rugby places great strain on both your anaerobic and aerobic energy systems. The final 20 minutes of play photos provided by Steve Corcoran

typically features twice as many impacts (think tackles) and the most points scored. This means players have to be able to compete at a higher intensity level at the back end of the match.

Rugby players must possess speed, power, agility, and strength. They use intense amounts of energy with very little time to recover, which requires the use and constant changing between all three energy pathways (anaerobic, aerobic, and phosphagen).

One in four rugby players will be injured during the season, with the majority of those injuries coming in the early part of the season, and that makes preseason training and conditioning incredibly important.

Preseason is an eight-to-12-week training block that the squad completes together. This is a mix of interval sprints, 1K shuttles, farklek running, long-distance runs, and CrossFit-style workouts. The aim of this is to increase cardiovascular output without sacrificing muscle mass, while work-ing across both anaerobic and aerobic energy systems.

In the weight room, rugby players like to lift heavy and favor big compound exercises such as dead lifts, clean and jerk, and squats. These movements require lots of muscle groups to work as one and also reinforce stabilizing muscles, which are important for injury prevention. These are complemented with explosive movements such as box jumps, Russian kettlebell swings, and plyometric ladders.

We are also seeing an increase in the use of yoga in our sport, again, to reduce the risk of injury through greater flexibility and the strengthening of core, postural, and intrinsic muscles.

The game of rugby is always evolving, and this is true of our training methodology. With little separating the top teams from the bottom, every team is looking for a physical edge and an ad-vantage through sports science. afm Corcoran coaches the Austin Blacks, Austin’s rugby club. You can learn more about this championship team by reading “Austin Blacks Provide Top-Notch Rugby and a Truly Austin Experience” at austinfitmagazine.com, and you can check out their home games in March.

They play the Dallas Reds on March 8, Fort Worth Rugby Club on March 15, and Houston Athletic Rugby Club (HARC) on March 22. Division I games are at 2 p.m. and Division II games are at 3:30 p.m., and all are played at Burr Field (6013 Loyola Lane, Austin, TX, 78723). For more info about the Austin Blacks, visit austinrugby.com

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Train

Training = Time to Focus Incorporate training, nutritional, and lifestyle changes during the buildup to racing season

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By Stephan Schwarze

arch is the time of the year when a lot of us triathletes are getting closer to the first races. Some of us start with training races; for others the first A races (primary target races for the year) are approaching quickly. This means it’s time for some changes—time to focus.

My main rule is that, depending on the distance of the race, this increased focus should begin eight to 12 weeks before the main target race. Focus on very targeted training for a specific race or goal.

So, what does “focus” mean? What kind of changes do we need to make?

1) Some changes affect your training and workouts, and 2) There are “lifestyle changes.” Keep in mind that 80-90 percent of the day we work, sleep, eat, sit, etc. How we handle this “other 80-90” percent of our life will have a significant effect on training and racing.

First, let’s look at changes to training as we get closer to A races. Workouts are now specifically set up toward dialing in and getting comfortable at target race paces. Long workout distances are getting close to race-day distance.

Here are some of my favorite intensity workouts to get ready for long-distance triathlon races: Swim

• 4 rounds of 8–10x100, with decreasing rest each round, all at race pace • 10x400 at target race pace

Bike

• 4–6x20 minutes at slightly above target race effort (hold 10–15 watts higher if you train with power) • 3x40 minutes at target race pace with five-ten minutes rest in between

Running

• controlled tempo runs at or slightly faster than triathlon race pace of 5–10 miles • wmile repeats: 8–10x1-mile with short rest (45–60 seconds) at sub race pace

sense to pay extra attention and be more disciplined as the important race approaches.

Nutrition Changes: What you put into your body will affect what you get out of your body.

Hydration: Always, always, always make sure you are hydrated.

It will improve your workouts, help you recover faster, and often take care of other issues (like headaches). As the heat comes back to Austin in the spring, this is extra important.

Cut out any junk food and stay away from too many sweets and sugar.

Get to (and stay at) your race weight. Less is not always

better. For example, I found that my cycling and overall race performance is negatively affected if my weight drops below a certain amount. So, as the hardest training weeks kick in, maintaining the right body weight is important to stay healthy and strong.

Pay attention to timing of meals.

The idea here is to do the long distance workouts (often on weekends), combined with a mix of longer intervals or tempo sessions at target race efforts, and slightly shorter intervals at efforts above race effort. The combination of these types of workouts over the last eight-to-12 weeks before the A race helps to feel comfortable at race pace on race day.

The second area of focus is changes outside of your training that will help improve your race performance. Most of these are good to keep in mind all throughout the year, but it makes 94 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

For triathletes, a lot of days have two, sometimes even three, workouts. Refueling and rehydrating within 30 minutes after a workout will significantly help with recovery and allow our bodies to handle continuous days of multiple workouts.

Finalize race day nutrition.

Especially for events of three hours or longer, what you take in during a race will have a high impact on race performance.

During these last eight-to-12 weeks before an A race, it’s

time to use exactly the same type and amount of fuel in training to get comfortable with it. Don’t just try this out on longer workouts. It’s important to also use race nutrition during interval work to see if and how your body takes it at high intensities (like on race day).

Lifestyle Changes: In these last

weeks before an A race, it also makes sense to pay extra attention to a few other things.

it is better to skip a morning workout to get a few extra hours of sleep. As I get close to an important race, I try to consistently get seven to eight hours of sleep per night. More would be even better, but with a full-time job and a family, this is not feasible. Key during this phase is to cut out the nights with only four or five hours of sleep, which over time have a negative effect on training, and eventually on the race outcome.

Take care of your body.

These final weeks and months before the main race(s) are times when we put the most stress our bodies.

Therefore, this is also the time to do extra maintenance work. Scheduling massages or Active Release Therapy (ART) appointments and spending a little bit of extra time every day on stretching will help lower the risk of injuries and improve the quality of workouts and races. afm

Stay healthy.

When the training volume and intensity increase, we put a lot of extra load on our bodies. This often weakens the immune system temporarily. In order to make sure that I stay healthy, I usually take extra supplements (vitamins and minerals) to strengthen my immune system during this time.

Want to learn more about training changes? Here are two articles by Stephan Schwarze at austinfitmagazine.com that you may find beneficial.

"Prioritization in Training," March 2012: tips for building triathlon training into a balanced life.

"Gray Zone Versus Black and White," March 2013: successfully shifting gears from the offseason to race training.

Get sleep, and a lot of it.

Sleep is the best recovery. Occasionally, 0 3 . 2 0 1 4 • a u s t i n f I t m a g a z i n e . c o m • 95

Train

Choosing Success in Times of Transition

Embrace change and avoid crisis as you grow in sport— and life By Kathleen Hersey "Two roads diverged in a wood, and I, I took the one less traveled by. And that has made all the difference.”

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— Robert Frost

ransition is the process or period of changing from one state or condition to another and, arguably, as humans, we are bound to change, develop, and grow just by existing. It’s the inevitable truth of life—you must grow until you can’t grow no more!

Whether you are an Olympic athlete navigating your new dream toward a career in a publishing company, a passionate CrossFitter put on the bench because of a shoulder injury, a college student making the seemingly interminable shift from school to the workplace, a triathlete who just cannot seem to get excited about training, or a parent finding a new purpose because the kids are off on their own adventure, there is this underlying theme of newness, of struggle.

The source? Identity. The International Olympic Committee put together a fact sheet titled “Athletic Identity and Sport Transition.” It mentions that, while “each person has different identities, your athletic identity comprises your goals, values, thoughts, and sensations.” In essence, a hardworking, goal-oriented, high-achieving person will have larger, more noticeable transitions—and even struggles— because there is a holistic dedication of one’s life to achieving this goal.

That being said, how does one ensure that a time of transition does not become a time of crisis? If 96 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

transition is inevitable, then we must embrace the opportunity to change as an opportunity to create.

Here are eight rules I have learned through my own transitions: 1

Proper planning prevents poor performance

In the sports arena, this is a given. Always bring two pairs of goggles behind the blocks, always have an extra cap, pack an extra racing suit, always bring a parka (for some reason, swimming pool decks are always cold, especially in the summer), and expect the unexpected. Taking away the specifics, we can see a broader commentary: always keep your eyes open for opportunities (goggles), always think through your decisions and intentionally set goals (cap), you can never, ever, ever over-dress for an occasion (swimsuit and parka), and be so prepared that you have a backup plan for your backup plans (expecting the unexpected).

2

Find a direction and set goals

Use affirmative language, be direct, and have a due date.

Don’t be afraid to fail and fail royally.

Failure is part of success and often determines the magnitude of that success. Think about the last time you failed. Now think about your last success. Which one did you not want to think about? Which one taught you more? You choose your life, and you choose your direction. Was getting eighth in the Olympic Final and adding two seconds to my time the goal? No. But was I a more motivated athlete because of this failure on swimming’s largest stage? Absolutely.

3

Talk about your goals

People want to help. It’s a golden rule engrained at a young age, but people can’t help you unless you either ask for it or tell them what you want. Be clear. Making your vision known can lead to fruitful conversations, connections, and even open up new possibilities. Be bold.

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Capitalizing on your talents and passions

Know thyself, know thy interests, and know thy talents…

Ready, set, fervently pursue (or go)!

5

Finding a community

Life is not about accolades, accomplishments, or the like. Life is about the connections, the interactions, and the learning.

Learn something from everyone you meet. Finding a unique story and/or connection is true value, true growth.

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Set little goals

Having daily goals can make the day more intention-filled during a transition period when a schedule is less consistent or familiar.

By being intentional about even just one thing per day can change a mindset. Small goals such as: quiet time in the morning, walk the dog for ten minutes, write in my journal for 15 minutes, read one chapter of a book per day, or call Dad today. These small accomplishments can have big impacts.

If sport is 90 percent mental, and sport is also a metaphor of life, then is life also 90 percent mental? Food for thought… (Maybe you’ll write about this for 15 minutes)!

7

Be compassionate; be of service

If you are getting a little bit lost in your thoughts or if you are feeling a bit directionless, do something for someone else. Every person wants to be heard, so try being the one who wants to listen.

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Use this time to take a deep breath

In high school when I got my first bout of mono, Jack Bauerle, longtime friend, mentor, and 2008 Women’s Olympic Swim Team head coach, wrote me a brief note telling me not be discouraged by this sickness.

This was nature’s way of telling me to slow down and take a deep breath.

Thank you for these words to live by, Jack! You were totally right. I made my first Olympic Team that next season.

To exist is to change, to change is to transition; therefore, transition is constant. Be grateful you are still transitioning. afm

“Look on every exit as being an entrance somewhere else.”

— Tom Stoppard, Rosencrantz and Guildenstern Are Dead.

Kathleen Hersey swam for the University of Texas for two seasons.

She finished 4th in the 200-meter butterfly at the 2012 Summer Olympics in London with a personal best of 2:05:78.

Photo provided by Jim Sigmon/UT Athletics

Review

Installing the Dual Action Saddle involved a 7/8' diameter straight stem post, making a few adjustments to the seat pad angles, and tightening with the Allen wrench enclosed in the box.

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photos provided by Allison Atkinson

Taking the New Dual Action Saddle for a Ride

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The DAS is designed for touring, hybrid, mountain, and cruiser bikes By Allison Atkinson he Dual Action Seat (DAS) provides an alternative way to ride a bike because the rider doesn’t actually sit on the seat. Unlike traditional saddles that support the rider’s sit bones (the bones in your rear end), the DAS props riders up from their thighs leaving their bum and lower back completely free from pressure.

Two independently moving, adjustable, 5-inch-wide gel pads offer support for most sizes. The seat’s sturdy build weighs in at just less than 4 pounds. DAS claims on its website to be “used as an alternative and pain relieving seat in Ultra Marathon Cycling, such as the Race Across America” and is designed for touring, hybrid, mountain, and cruiser bikes. It retails for $229.

First Impressions I may be a snobby racer chick, but I would not pay $229 for anything unless professional cyclists use it. The DAS retails for around the same price as my top-of-the-line road racing saddle. Before testing, I concluded that the DAS should only be used for recreational purposes on bikes geared toward comfort (such as beach cruisers and hybrids). Perhaps someone with disposable income who has tried everything would invest in this equipment.

Installation I am no mechanic so, luckily, installation was simple. The box came with an Allen wrench, which is all you need. The bike I used for testing had a quick-release seat post clamp, so swapping out the old post for the 7/8" diameter straight stem post was easy. Once the post was in place, I installed the seat, made a few adjustments to the angle of the pads, and tightened down all bolts.

Test Ride I chose to test the DAS on a Fuji Crosstown, which is a cruiser-style bike we rent out at Austin Tri-Cyclist. I was wearing racing bibs; however, the shop's employees who

were wearing jeans and various other shorts had no discomfort or chaffing when they test rode. The seat supported me, and I was able to pedal and handle the bike normally with no pressure at all on my rear end. Pressure on my back felt the same as on a regular saddle until I really engaged my core to support the load of my upper-body and torso.

I did not like how the vertical axle of the seat rotated right and left. According to its website, the DAS is supposed to “pivot just as your hips do.” The problem is that hips should not pivot or rock when riding any style of bike. By pivoting, the seat wipes out the foundational support that allows power to travel down into the pedal. The pivoting motion also annoyed me every time I stopped. Having to look down and adjust the seat’s position in an intersection was dangerous, so I suggest staying seated with one foot down while waiting for traffic to pass. One last thing: The seat pads bumped my legs when I pedaled out of the saddle so, if you use this seat, be sure you can spin seated most of the time.

Bottom Line If your current saddle hurts you, I suggest visiting your neighborhood bike shop to try out saddles of different shapes and sizes. Keep in mind that big, gel-lined saddles don’t always equal comfort; firmer saddles offer up better support but only when they are the right size. Everyone has differently sized sit bones; the wider and bigger the bones, the wider the back of the saddle should be. Also, if your hips rock from side to side when seated on your current saddle, check the height, as it is probably too high. Riding with the proper saddle height can alleviate soreness, chaffing, and lower back pain, so stop by a bike shop; most employees can help you find a good fit or make a quick adjustment.

I’d classify the DAS as a gimmicky piece of bike equipment, although it delivers what it promises. If you are someone who cannot find a comfortable saddle but really want to ride for fun, then the DAS might be a solution for you. In the long run, anything that encourages people to ride a bike is a good thing. afm 0 3 . 2 0 1 4 • a u s t i n f I t m a g a z i n e . c o m • 99

Train

Developing Killer Topspin The grip is a key component of tennis’ modern power, control game

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By Brendan Sheehan

opspin and the extreme spin of the tennis ball have taken over tennis at the highest—and even at the recreational—level. This is the unfolding evolution of tennis.

Modern tennis mainly pertains To get the best to the groundstrokes: the open possible spin on each groundstroke, a player stance forehand and, in some cases, the open must learn a relaxed Chris Evert and Jimmy Connors and other stance backhand. What created this evolution grip and create power champions of the 1970s and ’80s who hit the of modern tennis is the ball’s increased speed, through relaxation ball “flat.” Things change, and, as a result, the result of more powerful racquets, stronger rather than muscle today’s tennis players can decide whether to athletes, and better biomechanics. The classic tension. play the classic way or learn the new prinstyle of play involved a flatter hit with less ciples of modern tennis. Many experts agree the spin on the ball. Today’s modern forehand with modern game adds power and control and is easier a semi-Western grip simply has a lot more rotation on the body. and body behind the swing than does a classic swing with a The more you load the kinetic chain, the more your swing Continental grip. speed creates spin and power. The key is to learn these prinAs the ball travels over the net at a faster pace, players on ciples and be efficient with them. For the tennis player, the the other side have less time to get ready and turn sidegame is all about time. One of my coaches always said, “You ways, causing them to hit from a more open position. Faster can never get ready too soon.” The faster you get set/ready, athletes, more powerful racquets, and the fast, hard courts of the more time you have to unload on the back of the ball.

American tennis have produced a game where no one can If the key to successful modern tennis is the topspin, its afford to play without some kind of rotation on the ball. This enemy is a tight grip. To get the best possible spin on each simply controls the ball, and just ripping the ball with all the groundstroke, a player must learn a relaxed grip and create spin you can muster can take the stress out of the game. power through relaxation rather than muscle tension. AnyTo become a good player in today’s game, a student must one can just hit a shot with over-squeezing on impact; unforlearn to brush under or up on the ball to create topspin. The tunately, this technique causes a loss of swing speed and uses best players are putting many revolutions on the ball with mostly arm, which leads to a poor shot (and possibly tennis this brushing method; it's said Rafael Nadal can put out 3,500 elbow, if you keep repeating this method). rpm while his rival Roger Federer puts about 2,500 rpms on To make the transition from a classic swing to a more his forehand. These are the examples we need to follow in modern open-stance swing, you’ll need a good tennis profestennis to learn a modern topspin method. sional to show you the way. It can be challenging to change Loading the kinetic chain is the key to unleashing your muscle memory; new movements can feel uncomfortable topspin potential. It starts from the ground up, moving and awkward in the beginning, and it can take 3,000–5,000 through the legs, hips, shoulders, arms, and then finishing shots to groove a new neuromuscular pattern. Understandwith a flick of the wrist at impact. The tennis player has to ing the kinetic chain is the key to improvement. Looking at learn this as well as how to time the selected shot and be your swing in a mirror, practicing hitting with a ball machine, balanced at the point of contact. This type of swing is also undergoing video analysis, hitting against a backboard, and referred to as the “windshield wiper method,” for which lohaving someone feed you lots of tennis balls can help in the cal favorite Andy Roddick is known. The move has changed transition toward a modern swing. I find it’s worth the efthe game forever—and tennis is one of the few sports where fort—and it’s always fun learning new shots. afm modern players are using a totally different technique from 100 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

photography by Brian Fitzsimmons

Workout

Why You Should Use Stability-Limited Training

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Increase your strength with this circuit strategy

n the world of fitness training and sports performance, there has been a definite shift in training philosophy across many methodologies through the last ten years.

The era of bodybuilding sparked the use of isolated movements with its emphasis on muscle development.

Focusing on isolated movements helps develop absolute strength, shape the body through building lean mass, and improve physical capacity that transfers to power and increases work capacity. It’s difficult to find a situation 102 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

By Diane Vives, M.S., C.S.C.S.

where an individual doesn’t benefit from absolute strength, whether it be developing muscle, preparing the body for increasing loads, building calorieburning lean mass, or enhancing metabolic capacity. The kicker is, when we focus too much on strength and hypertrophy, we stop integrating beneficial motions—movements that will continue to nourish holistic health and provide long-term benefits, such as keeping our bodies movement savvy and injury resistant.

For this reason, my 2006 performance training team started focusing on a

circuit integration strategy to use when strength and hypertrophy are the goals. The strength-to-stability set is a superset with a dual purpose, designed to focus on kinetic chain strength and to enhance neuromuscular efficiency by including a stability movement.

This movement efficiency is key to developing overall strength. Typically, most strength movements are isolated and focused on absolute strength by using artificial supports, such as a bench or machine, that remove stabilization demands. In this circuit strategy, we’ve added stabilization to capitalize on its viphotography by Brian Fitzsimmons

tal role in increasing strength and power.

One effective way we do this is by using stability-limited training in the strengthto-stability set.

Stability-limited training, a term created by world-renowned strength coach Juan Carlos Santana, means the prime movers of an exercise are limited by the strength of the stabilizers. A push-up with hands on a stability ball is an exam-

Strength

ple of an exercise using stability-limited training; the strength of the chest (the prime movers) relies on the contribution of the core and shoulder girdle (stabilizers) to execute the movement.

The following circuit example for the lower body follows this strategy and also incorporates a transition exercise that focuses on core strength and rotary stability for active recovery.

Benefits of Strength-toStability Super Set ↑ Movement efficiency ↑ Stabilization strength ↑ Core strength and development ↑ Lean body mass ↑ Muscular endurance ↑ Preparation for higher intensity loads for next training phase

Step-Up with Dumbbells

Purpose: This is a lower-body strength movement that adds external load for strength and emphasizes triple extension of the knee and hip during a level change.

• Start with a shoulder-width stance, and plant one foot firmly on the box or step. The height of the box should be just below the knee (or lower) for beginner progression. In a tall posture, hold the dumbbells at your hips.

• While maintaining a full, flat foot on the box, push through the foot on the box and drive up into full extension of the knee and hip.

• Finish in a single-leg balance with a straight line from the box-planted foot, knee, hip, and shoulder while the opposite leg is flexed at the knee and hip. performed by Alex Smith at Pure Austin, Quarry Lake

• Return to start in a slow and controlled movement with no arm swing.

Because of the external load and focus on strength, complete the reps on the same-side leg before switching to the opposite leg to complete the set.

tweak down Perform the movement using body weight and a low step (between 6–8 inches).

Tweak UP Increase the external load with heavier dumbbells. Do not continue if either your technique or posture breaks down. Do not increase height of box above the knee in attempt to increase load.

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Workout

SingleLeg, SingleArm Reach with Band (or Cable) Stability

Purpose: This movement challenges the stability and balance of a single-leg anterior reach, which places loads on the body that are similar to decelerating a run or lunge movement. This mimics the deceleration of horizontal momentum as well as downward gravity that is experienced in real-life movements, and then, focuses on re-establishing the triple extension and tall posture for lower movement patterns.

• Start in a tall posture and in a single-leg stance, holding the band in the contralateral (opposite) hand.

• Reach forward with the bandresisted hand as you flex the ankle, knee, and hip of the ground-based leg. Follow the line of pull directly toward the anchor while maintaining dynamic balance.

• Return to start by pressing through the ground-based leg, performing triple-extension, and returning to a tall posture.

tweak down Perform with body weight and reach to a cone on the ground.

Tweak Up Perform the movement with increased momentum while maintaining control and full range of motion.

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12,000 SQ FT OFFERING Crossfit Kickboxing Brazilian Jiu-Jitsu Submission Wrestling Muay Thai Russian Sambo Yoga

Transition or Active Recovery

Band Resistance Purpose: This challenges the body by moving

through multiple planes of motion from the prone position (sagittal), transition movement (transverse), and finishing in the T-position on the side of the body (frontal). This creates great movement and stability work for each shoulder. Further increase the challenge by using the dumbbell to load the movement with external resistance.

• Start in a quadruped stance, with the hands directly under the shoulders and the knees under the hips. Create a straight line from tailbone to the top of the head for a neutral spine. Pull your toes toward your shins for a dorsiflexed position. Anchor the band on foot, and hold it in the opposing hand.

• At the same time, extend the band-resisted

Bird Dog with arm and shoulder with the opposite hip and knee in a slow, controlled motion. Maintain a level torso that is parallel to the ground, and make sure head remains in line with the spine.

• Return to start under control; repeat on the same side before switching position to opposite side to complete the set.

Tweak down Start with body weight.

Place a rolled towel under your lower back to give feedback if you lose neutral posture and level back position.

Tweak Up Perform the unilateral version by starting in a quadruped stance and then performing a same-side arm and same-side leg extension.

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ake this strategy of utilizing stabilization and apply it to other movement patterns, such as upper body pushing or pulling, while continuing to add core strength and development as a transition movement for active recovery. It is common to take a total body approach to a single workout and include lower body, so review your exercise menu. Incorporating this circuit strategy will you some great options for building strength with a purpose. afm 0 3 . 2 0 1 4 • a u s t i n f I t m a g a z i n e . c o m • 105

“I TRAIN AT ELITE ATX” -UFC Middleweight Tim Kennedy

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Train

The Training Doctor Is In

Tell Me How You Really Feel

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

Spend time with your training journal to take note of trends or emotions

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By Carrie Barrett

'm reading a book called You Are a BadAss: How to Stop Doubting Your Greatness and Start Living an Awesome Life. I know, right? It had me at “badass!” We should all be reading this book!

It's Monday morning and, for me, that means grabbing a cup of coffee, sitting down in front of the laptop, and reading through the weekend training updates of the athletes I coach. It's usually a mixed bag of emotion, from “I am a useless sack of poo” to “I should just get my pro card now because I am that good!” Very rarely do I see the “workout completed as written with no drama” comment. That would just be so mundane, because—if I've learned anything at all—endurance training is anything but mundane.

Here is a smattering of comments I read just this morning via texts and emails from various athletes:

“My left shoulder was a little achy, but nothing a chiropractor, cross training, and a massage can't fix. I'm battling some junk in my chest, so breathing was OK until I stopped. Then, it was terribly difficult to breathe."

“Everyone was really supportive and nice, but it's a little embarrassing when everyone's waiting on you and you're f**king far behind. Guess I should stick to solo rides."

“Lower back started to ache at around mile 8. Also left hip muscles started to feel tight. Wonder if I'm lopsided.”

photography by Brian Fitzsimmons

“I was feeling so strong, and Wednesday night I woke up with some type of flu/ stomach virus—throwing up all night and fever all day Thursday.”

“I soaked in an Epsom salt bath but I probably should have done an ice bath as well. I did Trigger Point therapy with a glass of wine. That's a thing, right?"

And my personal favorite: "Snow day. Pool closed." Only in Austin.

Talk about a roller coaster of emotion... and that's just how I feel when I'm done reading those updates. From achy shoulders to not being able to breathe to sore crotches, I have heard and read it all. I reach for my second cup of coffee, hang up my Charlie Brown “The Doctor is In” sign, and prepare to respond with wisdom, patience, empathy, and, hopefully, a little sense of humor.

It's easy to send a virtual fist bump to an athlete who is on a roll and shout out “YOU FREAKING ROCK!” in all caps.

(I'm a linguistic genius, I tell ya.) All of us need to be told we’re doing great and that we are on the right track. It feels good to feel good! Of course, I also use these good times to remind athletes to be grateful and rein it in. “Bottle up this positive momentum for a rainy day,” I write, “because, as much as you hate to think about it, there will be a rainy day.” (Yeah, I know. Coach Carrie, the wet blanket.)

Trust me. I'm not a wet blanket; I'm an athlete. I know what it's like to feel good, and I know what it's like to go the extra

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VISIT US FOR

RUNNING PREP & INJURY REHABILITATION

MARTHA PYRON, M.D.

“I'm slowly feeling my power come back.

My knees feel great. No crotch pain! Fun day today."

“Ran 8.5 yesterday at a 10:26 pace! Feel good today, too. Just need to keep hams stretched!”

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Train

mile because I feel good. I also know what it's like to type an article with an ice pack on your hip after you've gone that extra mile because you felt good.

Coaching athletes extends far beyond simply typing “10 x 1:00 minute fartleks, followed by 30 minutes in zone 2.” All of the heart rate, pacing, and power data in the world can't tell me how you feel.

Quantitative data points are gems, but qualitative feedback is a big, fat, doubledigit-carat diamond. Humorously, it reminds me of the recent TV remake of The Sound of Music with Carrie Underwood. Judging by the ratings, a lot of people watched the show, but did a lot of people like it? Not so much. It was a quantitative victory for the night, but a qualitative failure—and it definitely was not a few of my favorite things (yes, I went there). All musical theater tangents aside, the same holds true for training. You may 108 • a u s t i n f I t m a g a z i n e . c o m • 0 3 . 2 0 1 4

Is the athlete’s tone have done all 20 x 100s in Download different than usual? Is the pool, but how did it the entire Rookie Tri motivation waning and, feel? Were you sluggish or Lifetime Tri: CapTex if so, what steps can I and fatigued? Were training program on take to help reignite the your times consistent?

Training Peaks at http://ow.ly/sL8hN fire? These are all factors Were you crossing over I consider before I reply the centerline? Do your to an athlete who is having a shoulders hurt? What tough day. learning experience can you take As you train for your races this year, I away from that session? The victory isn't highly encourage you to keep a journal always in doing the work. Real progress is or training log to track your workouts and made as a result of the workout. training trends. Go beyond the basic “I I won't lie: Sometimes, this dialogue ran 10 miles in 90 minutes” entry. Keep is hard for me to read. It's emotionally track of the qualitative data and begin to draining. I want to be positive, but also notice your own trends. Working with a realistic. There's a fine balance between coach or accountability partner will help giving out high-fives and tough love, and you be the best possible athlete you can sometimes reading between the lines be because, when I put down my coffee of the feedback is the most important cup, take down my “Doctor is In” sign, and dialogue of all. Is discomfort and fatigue close my laptop, I know I've been the best a natural byproduct of a tough week, or coach I can be. afm is it the beginning of illness or burnout?

3) Am I sore or in any pain as a result of this workout?

4) What positive lesson can I take away from today?

1) Keep track of your moods before, during, and after your training session.

5) How was my nutrition/hydration intake today? (You may keep a separate food log.)

2) Note your sleep quality as it pertains to training. If you are feeling sluggish and have poor sleep quality, it may be time for a few rest days.

6) What are my motivations for training? Why am I signed up for this event?

Rookie Tri or Lifetime Tri: CapTex

Weeks 5-9 (3/3/14–4/6/14)

Month two is about building some strength and speed. Details of each workout will be on the Interactive Training Plan.

Week 5 (03/03 03/09)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Bike Speed: 30 minutes at high cadence

Swim: 1,100 Run: 25 minutes easy

Bike: 45 minutes Strength/Hills

Swim: 1,200 Run: 30 min, 5-6 out of 10

Rest

Bike: 60 minutes

Run: 30 minutes

Swim: 1,200 Run: 20 minutes easy

Bike: 60 minutes Strength/Hills

Swim: 1,300 Run: 20 minutes, PRE 5-6 out of 10

Rest

Bike: 45 minutes Run: 10 minutes after bike

Run: 45 minutes

Swim: 1,400 Run: 20 minutes, PRE 5-6 out of 10

Rest

Bike: 75 minutes

Run: 45 minutes

Swim: 800 Run: 30 minutes, PRE 5-6 out of 10

Rest

Bike: 60 minutes

Run: 40 minutes

Swim: 1,500 Run: 30 minutes, PRE 5-6 out of 10

Rest

Bike: 60 minutes Run: 10 minutes after bike

Run: 40 minutes

Core or Flexibility Work

Week 6 (03/10 03/16)

Bike: 40 minutes with one-legged drills Core or Flexibility Work

Week 7 (03/17 03/23)

Bike: 30 min with 10 minutes at 90+ cadence

Swim: 1,300 Run: 15 minutes easy

Core or Flexibility Work

Week 8 (03/24 03/30)

Bike: 35 minutes, with 15 minutes at 90+ cadence

Swim: 1,000 Time Trial Run: 40 minutes

Core or Flexibility Work

Week 9 (03/31 04/06)

Bike: 40 minutes, with 20 minutes straight at 90+ cadence

Swim: 1,400 Time Trial Run: 20 minutes easy

Core or Flexibility Work

Core or Flexibility Work

Core or Flexibility Work

Bike: 60 minutes Strength/Hills Core or Flexibility Work

Bike: 55 minutes Strength/Hills Core or Flexibility Work

Bike: 30 minutes Recovery Ride Core or Flexibility Work

RPE = Rate of Perceived Exertion (1 is super easy – 10 is incredibly difficult) Core or Flexibility Work = Can include activities like yoga, Pilates, stretching, and functional movement training We also pick up duration on all workouts

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Events Featured Rodeo Austin

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Sports and Outdoors March 1-16

Buddha Tooth Tai Chi New DVD Release The Secret Buddha Tooth Tai Chi Belt

Visit Fit4Zip.com or call 512-695-3746 to learn more.

Rodeo Austin Founded in 1938, the Star of Texas Fair and Rodeo is a 501 (c)(3) nonprofit organization.

More than 2,000 volunteers, donors, and sponsors serving on numerous committees work to advance the mission of the organization by providing scholarships to deserving Texas youth. Rodeo Austin is proud to host the 4th largest indoor pro rodeo in the world that's economic impact exceeds $68 million annually. Events include a carnival, livestock show, petting zoo, pig races, and more. Nightly concerts feature country stars — ­ see Willie Nelson on March 9. rodeoaustin.com March 2

Zilker Kite Festival Zilker Kite Festival is one of Austin’s best-

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known annual events. Held on the first Sunday of March, it is the kick-off to hundreds of springtime activities in Austin. Everyone is welcome to attend (pets, too),and attendence and participation in the contest is free. Come out to see hundreds of kites in the sky—a spectacular sight—and enjoy a spring day in the park. abckitefestival.com March 22

2014 Ride Drive Give Benefitting the Center for Child Protection Ride Drive Give is the ultimate experience for diehard gearheads. Donors and participants can enjoy a day of racing and driving right on the word-class Circuit of The Americas track, whether taking their own car for a spin, driving the track in other available exotic autos such as a McLaren MP12, or testing skills in a wet and dry timed autocross program. centerforchildprotection.org/events/ridedrive-give photo by Dave Wilson Photography

Renovations Service Maintenance

March 30

Wagathon Walkathon The Wagathon Walkathon is a two-plus mile dog walk around the Hill Country Galleria on the hike and bike trail. This annual charity dog walk benefits Austin Pets Alive! and other local dog rescue groups. wagathonwalkathon.com

Arts March 1

Menuhin Competition 2014 Founded by Yehudi Menuhin in 1983, the Menuhin Competition attracts some of the world’s best violinists under the age of 22.

The Menuhin Competition Austin 2014 opens with a spectacular array of music, soloists, and one of America’s top university orchestras— the University of Texas Symphony Orchestra under the baton of Gerhardt Zimmermann. thelongcenter.org/event/menuhincompetition-2014 March 6

Lifestyle

Have your

March 13-15

Renegade Craft Fair The Renegade Craft Fair (RCF) is a curated indie-craft marketplace showcasing the brightest talents in contemporary craft and design. For the first year, RCF is partnering with South by Southwest to bring the indie craft movement to SXSW registrants and the public. This three-day marketplace will feature a range of exceptional artisans as well as workshops, demonstrations and special events. renegadecraft.com March 15

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St. Patrick’s Day Austin See international and local stars of Celtic dance and music on two stages (one indoor and one outdoor). Though you’re on Shoal Creek, you’ll feel Irish in heart and soul as you watch the Inishfree Austin Irish Dancers and others perform. stpatricksdayaustin.com

Texas Film Awards An unforgettable evening March 22 of festivities includes the 29th Annual Rare & Fine induction of legends of Wine Auction Submit your event cinema and television Join the Wine & Food online at into the Texas Film Hall of Foundation of Texas for austinfitmagazine.com Fame. All proceeds benefit the 29th Annual Rare & AFS’s filmmaking grants and Fine Wine Auction. The educational programs, which evening begins with a discover and fund emerging champagne reception where talent throughout the state of Texas guests can view more than 100 and often launch significant careers in the arts. live and silent auction lots of truly rare and austinfilm.org collectible wines, amazing wine dinners and food, and wine treasures for all. Guests are treated to fine wine and dinner by Four March 6 Seasons Chef Elmar Prambs followed by a #SXSWFit wide open, red-hot, Texas-style live charity Join David Garza, Austin’s fitness ambassador, auction. triathlete, and AFM “Best of” award winner winefoodfoundation.org/events/rare-finefor a discussion on just how you can stay wine-auction fit during SXSW as well as a variety of tips for getting your workout in while traveling. #TravelFitMeetUp schedule.sxsw.com/2014/events/event_ IAP994849

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Some restrictions may apply.

Rides&Races Featured Rosedale Ride

March

March 2

March 1

Tough Cookie Women’s Duathlon Copperas Cove • toughcookiesfitness. snappages.com/tough-cookie-duathlon.htm

Heart and Soul Epilepsy Walk/5K Rough Hollow Welcome Center, Lakeway efcst.org

H-E-B Alamo Run Fest Alamodome, San Antonio • alamorunfest.com

Negley Elementary 5K/3K/1K Negley Elementary School, Kyle negleypta.org Urban Dare Austin The Dogwood, Austin • urbandare.com

Alamo City Running Festival San Antonio, TX • alamocityrunfest.com The Army Marathon Kileen, TX • thearmymarathon.com March 14

Nueces 50mi/50K/25K/10K Camp Eagle, Rocksprings tejastrails.com/nueces.html

Rogue Track Festival Cedar Park, TX • roguetrackfestival.com

Neon Sun Run 5K/8K Leon Creek Trails, San Antonio carreraraces.com

The Chocolate 5K Austin, TX • nrroadracing.com/races/thechocolate-5k-austin-tx

March 15

Texas Independence Day 5K Austin, TX • celebratetexas.org/5krun05.html

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20th Anniversary Rosedale Ride Samsung, Austin • rosedaleride.info Run Like the Wind 5K Canine Center for Training and Behavior, Austin schrodifund.org/RunLikeTheWind.htm The Eliminate 5K Manor, TX • eliminate5k.com Opossum Creek 10K Georgetown, TX • georgetownrunningclub.org Culinaria’s 5K Wine and Beer Run San Antonio, TX • culinariasa.org/wine-festival March 23

Austin Crop Hunger Walk Camp Mabry, Austin austincrophungerwalk.org

March 22

Rock n Roll Dallas Half Marathon Fair Park, Dallas runrocknroll.competitor.com

5K Wine and Beer Run The Shops at La Cantera, San Antonio culinariasa.org/wine-festival/main/events

Alamo 13.1 Half Marathon Run and Relay The Alamo, San Antonio • alamo131.com photo provided by Rosedaleride.info

March 29

April 13

St. James Missions 5K/1K Run St. James Missionary Baptist Church, Austin stjamescmbc.org/5k-run

Austin 10/20 The Domain, Austin • run1020.com

March 30

The Biggest Loser RunWalk Austin Cedar Park biggestloserrunwalk.com/Austin_TX-HalfMarathon-5K-2014 Head for the Cure 5K Camp Mabry, Austin • headforthecure.org Get Your Rear In Gear 5K Run/Walk Austin Endoscopy Center North, Austin getyourrearingear.com/events/list/2014/ Austin-tx-2014 Toros Splash-N-Dash for Kids Twin Creeks Country Club, Cedar Park, TX torostri.com

Leander Lion 5K Leander, TX • yellowcheetah.com/ leanderlions5k April 26

Run To The Sun Relay: An Overnight Relay For Batten Disease Austin (Enchanted Rock to Laguna Gloria), Austin • runtothesunrelay.com Fredricksburg Wildflower Run/Walk Fredricksburg, TX • www.hillcountrymemorial. org/Main/WildflowerRun.aspx Red Poppy Ride Georgetown, TX • redpoppyride.org April 26-27

HITS Triathlon Series Marble Falls, TX • hitstriathlonseries.com

April April 5

Hells Hills 50mi/50K/25K/10K Rocky Hill Ranch, Smithville tejastrails.com/HellsHills. html

April 27

Fiesta Wildflower Ride San Antonio, TX fiestawildflower.com

Submit your ride or race online at austinfitmagazine.com

Texas Gran Fondo Fredricksburg, TX texasgranfondo.com

May May 4

The Rookie Triathlon Austin, TX • throokietri.com

April 6

Statesman Capitol 10K Downtown Austin • cap10K.com

May 17

39th Annual Beach to Bay Relay Marathon Corpus Christi • beachtobayrelay.com

April 12

Fiesta Fun Run 5K Eilan, San Antonio • carreraraces.com Longhorn Run 10K, 2 Mile University of Texas campus • utlonghornrun.com

2014 Memorial Herman Ironman Texas The Woodlands • ironman.com May 26

Life Time TriCapTex Austin, TX • captextri.com

Run For Dreams 5K Old Settlers Park, Lakeview Pavillion, Round Rock • runfordreams5k.org ZOOMA Texas Half Marathon/10K/5K Hyatts Regency Lost Pines Resort & Spa, Bastrop/Austin • zoomarun.com/texas 0 3 . 2 0 1 4 • a u s t i n f I t m a g a z i n e . c o m • 113

DISCOVER!

Hike the Slaughter Creek Trail It’s great to find a route that works for a pleasant hike, a nice short run, and a fun loop on the mountain bike…or horse. MapMyFitness ambassador Jake Morse shares a trail that’s off the beaten path; visit http://ow.ly/thCer to see the complete instructions.

MapMyFitness Ambassador Jake Morse

Tell us about it!

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

Shake the city off by getting your hike on at the Slaughter Creek Trail in South Austin.

Slaughter Creek Trail is a little-known trail system south of Austin’s city center. The three-mile (and some change) route, built and managed by the Austin Ridge Riders, is perfect for those looking to relax and catch some compelling vistas in the meantime. You’ll find runners, mountain bikers, and horseback riders out there. To keep everybody safe, mountain bikers are asked to ride the loop clockwise while everyone else runs, walks, and rides a horse counter-clockwise.

Parking is limited to about 20 spots, which makes it an ideal early morning excursion. Slaughter Creek Trail is tucked off of FM 1826, so keep your eyes peeled as you head out; if it’s been wet and rainy, check their Facebook page (Slaughter Creek Trail) for updates before you go, as water seeps can cause the park to close.

Some of the sights along the crushed granite trail include fields of natural wild-flowers, the Trautwein Homestead (where the loop begins and ends), and the usual cast of Hill Country critters, including frogs, birds, foxes, and deer.

If you’re enjoying yourself, you can add on another portion of trail and bring the route to around five miles in length. Also, leave your furry friend at home—for safety’s sake, no dogs are allowed on this trail.

Elevation Chart (feet) Distance: 3.17 miles • Climb: 84.18 feet

mapmyrun.com/routes/view/354562545

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photo by Fotohogg Photography

Introducing the all-new 2014 Subaru XV Crosstrek™ Hybrid. As the most fuel efficient all-wheel drive hybrid corssover in America, it’s equipped to get you all the places you love. Responsibly built in a zero-landfill plant to help ensure those places are here for years to come. Love where it takes you.

Love. It’s what makes a Subaru, a Subaru XV Crosstrek™ Hybrid. Learn more at www.AustinSubaru.co *Based on EPA-estimated hwy fuel economy for 2014 Subaru XV Crosstrek Hybrid model compared to AWD hybrid vehicles within Polk’s CUV segment. Purchase or lease any new (previously untitled) Subaru and receive a complimentary factory scheduled maintenance plan for 2 years or 24,000 miles (whichever comes first.) See Subaru Added Security Maintenance Plan for intervals, coverages, and limitations. Customer must take delivery before 3-31-2014 and reside within the promotional area. At participating dealers only. See dealer for program details and eligibility.