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10th Annual AFM Swimsuit Edition!

Suit up!

From Workout Wear to Hangout StyleS, We Gotcha Covered

#SMSC

Check out the winning readers

Yoga

Make it a family affair Brooke Nichol

La Joie du Sport Running in France

Great Expectations Lessons for athletes

Active Vacations

Get away, have fun, get fit

Soothe that burn Treating sun-damaged skin May 2013


COMMON GROUND. Bikes have a way of bringing people together. It’s funny how the conversation just flows when you are outside and unplugged. Get out and ride with the important people in your life and you’ll see Austin, and maybe even each other, from a whole new perspective. Take a dip at Barton Springs, cruise around Lady Bird Lake or peddle down South Congress for great food and people watching. But before you head out, stop in to Bicycle Sport Shop where you’ll find a huge selection of cycling clothes and gear designed specifically to keep every member of the family cool and comfortable, no matter where your journey takes you.

Bicycle Sport Shop Buyer, Chris Donahue and family at Butler Park.

BicycleSportShop.com

AUSTIN’S BEST SELECTION OF BICYCLES AND CYCLING PRODUCTS FOR THE WHOLE FAMILY

THREE LOC ATIONS SERVING AUSTIN: S. L A M AR - RESE ARCH - W. PARMER


Contents

Cover Stories F e at u r e s

05|13

34 Starting on page

The annual AFM swimsuit edition finds a fit for every body. Whether you’re traveling, connecting via social media, hanging out at home, giving back to the community, or rocking your workout, this season’s suits will make you look great and show off your fitness.

Lindsay Morrison Swimsuit listed on page 63

38

Keeping Kids Balanced Introducing yoga to young ones

50

Marathon du Médoc An AFM reader finds footing in France

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

54

Will Travel for Fitness Fun vacations that keep you moving

72

Sunburn-Ouch! What to do when the damage is done

98

Expecting Greatness What (all) athletes can learn from pregnancy

Cover and Content s photos by Brian Fitz simmons


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Contents

05|13

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

90

HIT Center Austin

Fuel

26 Drink Your Veggies

56 Seeing Glacier National Park by Bike

Cooling off with spring smoothies

An AFM reader takes an active vacation

28 Healthy Travel Tips

58 Traveling Well and Doing Good

AthleticFoodie Garrett Weber-Gale shows how to eat well on the road

30 Managing IBS

Logging what you eat can help control symptoms

32 Fuel Your AFM FITTEST Workout

Ecotourism benefits all

78 AFM FITTEST

Look

Take a look at these optical options

82 Getting Your Kids Moving

64 Shading in Style

Live

Feel

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

Muscle Movement 90 Increase

Your PUsh Power

Working toward AFM FITTEST success with Diane Vives

56

Know your purpose; identify your destination

Using manipulation to smooth out painful knots

14 From the Publisher 16 Letters to the Editor 20 Contributors

Modifying workouts to keep exercising

84 Setting Goals in Swimming—and Life

68 What are Trigger Points?

In Every Issue

88 Running While Pregnant

Desiree Ficker discusses her kids’ running group

67 Fit Finds

Fun stuff for your spring outings

Sometimes togetherness is not the answer

Train

Meet Trigger Point Performance and Camp Mabry, our sponsors

Getting answers about competition nutrition

40 Taking Time Out

70 Traveling to Compete

Do’s (and don’ts) for reaching the start line in good health

86 Prevent Cycling Injuries

Proper alignment can protect your spine

22 WWW 24 Fit Focus 46 The Pulse

104 Events Calendar 106 Rides & Races 114 By the Numbers

photo by Brian Fitz simmons


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SPEED INTO SUMMER AT THE PREMIER TEXAS TRIATHLON MAY

27

AUSTIN, TX

CHOOSE YOUR RACE AND JOIN IN THE FUN AT LT TRI CAPTEX! Life Time Tri CapTex, formerly Capital of Texas Triathlon, is proud to carry on the traditions of The Premier Texas Triathlon. We cater to athletes of every ability, from top-ranked professionals through first-time triathletes. Choose from Sprint or International distances with divisions for students, military and first responders. Or try the shorter First Tri distance, perfect for beginners. Plus, new this year, Life Time Tri CapTex is excited to be the host site for the 2013 USA Paratriathlon National Championship.

Register today at CapTexTri.com


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

Fit for the Road

D

Tips for working out while traveling

uring my corporate

life, I logged a lot of airline miles. Most of my travel was global, so I usually found myself flying all night and checking into my hotel by midday. While airline food was no epicurean delight, it was certainly more robust in those days than the cabin class snacks that can be purchased a la carte in today’s sardined, in-flight accommodations. Ah, the joys of travel! So, after wolfing down three closely sandwiched (no pun intended) meals in eight hours, I would stumble off the plane, bloated, to meet my client for lunch. In Madrid or Buenos Aires, we wouldn't eat dinner until after 10 p.m., so my American metabolism was completely shot for the duration of the trip. Frankly, the exercise side of my travel experience was equally challenging. Hotel workout facilities were all but non-existant in those days, so anaerobic activities were limited to one's imagination; due to the time constraints of business commitments, a jog was as good as it got. Since GPS was not yet a consumer reality, I was constantly challenged to navigate my way back to my hotel and in many international cities such as Milan, Tokyo, London, and Paris, the uniqueness and beauty of the locale often works against you when its time to find your way back. While things have changed a great deal since my globe trotting days, traveling and staying true to our healthy regime is still a significant challenge for most of us. Much has been written on this subject, but there are a few fundamental practices that are worth reiterating:

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

1. Stay hydrated as much as possible when flying. 2. Avoid consuming alcohol while on the plane if you can manage it. 3. Stretch periodically during your flight. 4. If workout facilities are not available in your hotel, do basic exercises in your room. I'm talking about exercise the good old-fashioned way: push-ups, lunges, crunches, and core stuff. 5. Try yoga. It can be done almost anywhere and is a wonderful method during travel for keeping supple. 6. Jogging is a great aerobic exercise and has the added benefit of providing a sight-seeing cornucopia. Just be careful about your security and your way home. Despite the attraction to gluttony that travel affords, stay true to the fundamentals of healthy eating. It won't spoil the epicurean delights that await you on your trip and, when you get home, you’ll be glad you did. Travel and fitness don't have to be in conflict, especially in today's world. You just have to plan a little and stay committed and they will blend delightfully into a memorable experience. Good luck and bon voyage. Keep Austin Fit,

Lou Earle, Publisher, CEO

Assistant Editor Courtenay Verret Art Director Weston Carls Assistant Art Director Sarah Schneider Director of Marketing & Communications Carrie Crowe Advertising Consultant Betty Davis Writers Carrie Barrett, Keith Bell, Haley Hall, Ashley Hargrove, Elizabeth Haussler, J. Jody Kelly, Dacia Perkins, Alexa Sparkman, Laura CaJacob Ugokwe, Diane Vives, Garrett Weber-Gale, Anne Wilfong Operations Assistant Jessica O’Brien Editorial Intern Lacy Ramon Design Intern Melissa Warren General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions ideas@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings events@austinfitmagazine.com Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents. Please recycle this magazine


Letters To the editor

From Our Readers

Wonderful folks at AFM, Thanks so much for promoting our Pole Championship event! We have sold out, so there are no more tickets available. Thanks for helping us get the word out [via e-newsletter]! Sophie, Brass Ovaries

I just read your article on the [DSACT 3.2.1] running club. Thank you so much! Kristin

Correction AFM would like to apologize to writer Amy Dolejs, whose name was misspelled on the Contributor page, and to writer Haley Hall, whose Pinterest address should correctly read pinterest.com/dietitianhaley.

AUSTIN FIT MAGAZINE

AUSTIN FIT MAGAZINE

Save The Date

SEPTEMBER 2012 + THE MIND & BODY ISSUE

WORLD-FAMOUS FREEDIVER

TANYA STREETER KNOWS NO LIMITS

by LEAH FISHER NYFELER

AVOIDING THE OVERTRAINING PITFALL

EST. 1997 ISSUE #180

THINKING THROUGH AN ULTRA WITH DANE RAUSCHENBERG SEPTEMBER 2012

ESPN recently announced the premier of “No Limits”—Tuesday, July 16, at 8 p.m. on ESPN. The documentary is about freediver Audrey Mestre and features Austin’s own Tanya Streeter, an amazing athlete who holds the No-Limits Apnea record (160 meters). You can read more about Streeter in the September 2011 issue of Austin Fit Magazine—and when you watch the documentary, look for the AFM cover!

Q&A QUestion: Hi, Diane! Thank you for your great instructional videos of the AFM FITTEST events. We registered three teams and five individuals. I have a couple of questions:

1. Does the broad jump rule require a strict "stick your landing"? 2. Last year, [it seemed] a few judges approved pull-ups not performed properly. Do you require fully extended elbows? 3. What is the correct measurement for the [agility cone drill]? 4. What are the mystery events? ;-) just kidding... Henry Eliperia,
Coach- Fit City Training Diane Vives, test creator: Hey Henry, it’s awesome that you were able to put the teams together and use the AFM FITTEST as a training goal for the group! That's perfect. Let me answer your questions.

1. The measurement is taken at the closest contact point of the body that occurs upon landing. If an athlete lands and loses balance forward, the measurement is taken at the first point of contact closest to the start line. There must be an attempt to "stick the landing" or become stationary upon landing. If there is an obvious attempt to land and…[move]…forward in order to make it hard for the judge to determine contact point and find measurement, it is up to the judge’s discretion to call a DQ. You will get one DQ; if a second DQ occurs, you will receive the lowest scoring position in your heat for that test.

2. The judging is going to be stricter. Judges are better educated in what to look for this year. Yes, arms need to be fully extended for a good repetition; full extension is defined as within 0-10 percent of flexion at the elbow, and shoulders should return to the same amount of extension that is used in start position. This varies slightly depending on width of grip at the bar. An important point to make is that in last year’s judging, the crowd or athlete may have been counting repetitions that were not accepted as good nor included in the final score by the judge. Some judges were not calling "bad reps" out loud. That has been clarified and will not be the case this year. If a bad repetition occurs, the judge will call it out to make sure the athlete is aware and will inform athlete why. If athletes need further clarification, they can ask but must maintain both hands on the bar and continue the test. If at any time an athlete releases a hand for more than just a re-grip, the test is over. Please understand that some people have true physical limitations that do not allow them to extend fully in comparison to others due to past injury or even surgery that physically shortens their range of motion. This is rare but was encountered last year. Those athletes were judged from their physical end range of motion, which was just slightly different than that of other athletes. 3. We have been getting this question a lot...[please see the FAQ tab at afmfittest.com, which has the distances marked on the diagram]. 4. That is the million dollar question... :o) We will see on competition day! QUestion: Diane: What are the distances in the interval run? Thanks. Amid Archibald Diane Vives, test creator: In the interval run, the first cone is at 16 yards (48 feet) and each cone after increases by 2 yards (6 feet) for nine more cones. So there are ten cones total. AFM

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

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


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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. #KeepAustinFit

Meg O'connell

ruthie harper, m.d.

shannon burke

alexandra stone

martha pyron, m.d.

lori burkhardt

Meg Elkjer O’Connell, one of the founders and owners of Austin Kula Yoga, has a 20year background in movement and dance; she discovered yoga while recuperating from a back injury. O’Connell has been certified almost 12 years in Hatha Yoga and in Children's Yoga and Prenatal Yoga, and her studio offers over 50 classes a week. As a wife and mother, she has a deep interest in how yoga can help women through the transitions of pregnancy, birth, and motherhood. Honored as “Best Prenatal Yoga Teacher” by Austin Birth Awards, O’Connell is launching her first Prenatal Teacher Training Immersion Course with Michelle Thompson Ulerich.

Dr. Ruthie Harper, a board-certified, Texas-based physician in the areas of nutritional medicine, nonsurgical aesthetic transformation, and genetically based skincare, received her B.S. from University of California at Irvine and her M.D. degree from Oral Roberts University in Tulsa, Oklahoma. After completing her internship in Internal Medicine at City of Faith Hospital, Dr. Harper went on to do her residency at University of Oklahoma’s Tulsa Medical College. Dr. Harper founded Nutritional Medicine Associates in 1999 and has since consulted with more than 10,000 patients. She has been featured as an expert in many publications and created her own skincare program, SkinShift.

Shannon Burke is the founder/director of Velo View Bike Tours, which he characterizes as the perfect combination of his love for cycling, travel, logistics, and sharing the joy of seeing the world by bike. A former municipal planner with a Masters in Community and Regional Planning from the University of Texas, Burke had been informally planning bike trips for years and finally made the switch to doing it full time with Velo View Bike Tours in 2012.

Alexandra Stone moved to Austin in 2007 to pursue a Ph.D. in public policy at the University of Texas. To relieve stress and get outside, she began training for her first marathon in 2010 and she hasn’t stopped since. Thus far, Stone has completed three marathons in the U.S. (including Boston and New York), three international marathons, and one ultramarathon. Follow her blog to learn about her current running adventure:

Dr. Martha Pyron, board certified in both family medicine and sports medicine, obtained her medical degree from the UT Health Science Center in San Antonio, completed her residency at Southern Colorado Family Medicine, and pursued a fellowship at Michigan State University. She has worked as a team physician for Penn State and as a Sports Medicine Specialist and Team Physician for UT Austin. Dr. Pyron is founder and current president of Medicine in Motion and an active member of the American Medical Society for Sports Medicine and the American College of Sports Medicine. She teaches with the University of Texas and is Medical Director for the Exercise In Aging Research Laboratory headed by Dr. Hiro Tanaka at UT. In 2012, Dr. Pyron also became certified in Musculoskeletal Sonography, allowing her to provide diagnostic and procedural ultrasound exams in her office.

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

AustinKulaYoga.com admin@AustinKulaYoga. com

Page 38

VeloViewBikeTours.com

Page 56

RunnerGirrrl.blogspot.com

Page 50

RuthieHarper.com @RuthieHarperMD

Page 72

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

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

MedInMotion.com

Page 70

hotlabnews.blogspot.com

Page 58

steve cuddy Steve Cuddy is a member of 787 Racing and a physical therapist. Cuddy specializes in general orthopedics and sports medicine and places heavy emphasis on manual therapy and biomechanics assessment. While his amateur bike racing days are probably over, he still occasionally likes to go out and mix it up with the local racing types. SteveCuddy.com

Page 86


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what’s White-hot on the web

austinfitmagazine.com

New Podcast from AFM Columnist and AthleticFoodie For the Love of Food: Tasty Conversations with Garrett Weber-Gale Garrett sits down with chefs, nutritionists, food writers, professional athletes, farmers, food entrepreneurs, and TV personalities for conversations about who they are, what they do and why, and how it benefits our society. Each guest has a story to tell, and in some cases, a personal connection with Garrett that’s full of adventure, hilarity, candid emotion, and an inspiring dedication to succeed. They're here to talk about important relationships with food and how each of these remarkable people is affecting that relationship in a meaningful way.

Visit athleticfoodie.com for podcasts, recipes, and more.

Online recipes: Twice per month, Garrett will create a recipe inspired by his guests. Coming up this month is a crisp strawberry soup inspired by Nic Jammet of SweetGreen restaurant and a Jewish Middle Eastern savory lamb and pita dish created in collaboration with Dave Freedenburg, a food fanatic who started his own eating tour of New York City.

Mention Austin Fit Magazine when registering for any retreat with Holy Yogis (page 54) to receive a 15 percent discount ... Forever. Owner Christion Robertson said, "We feel it's a great way to support our fit community." Thank you, Holy Yogis!

AustinFitMagazine.com Videos Powerful movement is important in sports—and specifically in the Standing Med Ball Toss in the AFM FITTEST. Watch Diane Vives take you through these workout moves.

AFM Newsletter

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

Web Exclusives

Nutritionist Anne Wilfong walks you through the steps for tasty summer smoothies (page 26).

@AustinFit Most Popular AFM Tweet: An everyday guy goes long for #charity Running 24 hours to help the homeless http://ow.ly/k4Njg @backonmyfeet

/AustinFitMagazine Most Popular AFM post: Our thoughts and prayers go out to all the Austinites—and all others throughout the country—who are running and spectating at the Boston Marathon today for their safe passage through these events.

GIVEAWAYS

Mother's Day giveaway: Pamper your mom with the Chocomania Shower, Scrub and Soften Collection from The Body Shop. Visit AFM’s Facebook page on Thursday, May 9, for a chance to win goodies and make you her favorite child.

SkinShift giveaway: Dr. Harper (page 72) provides her Calming Treatment serum (valued at $75). Visit AFM’s Facebook page on Monday, May 20, for more details. 22 a u s t i n fI t m a g a z i n e . c o m M ay 2 0 1 3

Penny and Allen Seay at Finisterre

May 1 AFM FITTEST is just over a month away! You can still register online at afmfittest.com but hurry as the heats are filling. Want to save a few bucks? Visit the AFM Facebook page each Wednesday in May—we’ll have a way for you to take $10 off your AFM FITTEST registration fee. See you on June 15.

Learn how the couple got in shape for the 450-mile trek and about their experiences along the way.

May 6 Fit Over 40 Web Exclusive: When Penny and Allen Seay booked a trip to walk El Camino de Santiago in Spain, they knew they were in for an adventure.

May 23 Austin is full of great cycling teams. AFM continues our team profiles with a look at the riders of 787 Racing.

May 14 Reader Alexandra Stone, with her partner in running Shelly Henry, is on a mission to run a marathon in each continent. This time, they're visiting Kenya.


DOES IT LIVE IN YOU?

DOG SOLDIER CHALLENGE

Austin’s Authentic Obstacle Challenge June 1 & 2, 2013 Benefitting Local U.S. Veterans

dogsoldierchallenge.com


Fit Focus

Jen Burton running near a grove of plantain trees aFter Ojo de Agua aid statioN at the Fuego y agua ultramarathon in nicaragua photo by Brian Kuhn

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

Send your active lifestyle photos to FitFocus@AustinFitMagazine.com for a chance to be published. Guidelines are provided in our Fit Focus photo album on Facebook.com/AustinFitMagazine


Butler Community School

Pilates Center

Photo by Tiffany Campbell Photography

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Shape Up for Summer! New client packages available: $175 Intro to Pilates $150 Intro to Pilates - Weekend $105 Mini Intro to Pilates New clients only. One-time offer good through 6/1/2013

Purchase online at balletaustin.org or call 512.501.8704 Located at 501 W. 3rd St. Austin, TX 78701


Fuel Recipe

Smoothies are a fabulous way to increase the amount of fruits and vegetables you consume daily.

Spring Smoothies

Did you know? Coconut water contains approximately 61 milligrams of potassium per ounce and is also a good source of sodium, magnesium, and phosphorus.

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

Mango Ginger Smoothie

Orange Kale Smoothie

Nutrition

How To Make It

Nutrition

How to Make It

Calories: 220 Protein: 7 g Carbohydrate: 51 g Fat: 1 g Fiber: 4 g Sodium: 80 mg

1. Combine all ingredients in a blender and pulse until well combined. 2. Add additional coconut water as needed.

Calories: 260 Protein: 7 g Carbohydrate: 63 g Fat: 1.5 g Fiber: 8 g Sodium: 100 mg

1. Combine all ingredients in a blender and pulse until well combined. 2. Add additional coconut water as needed.

What You Need 1 1/2 cups coconut water 1/2 inch ginger root, peeled and chopped 8 ounces mango chunks, fresh or frozen 1 tablespoon whey protein powder

Nutritionists

Makes approximately 20 ounces Serving size: Two ten-ounce smoothies

What You Need 1 small banana 2 cups kale, loosely packed 1 orange, peeled and sectioned 1 cup coconut water

Makes approximately 20 ounces Serving size: Two ten-ounce smoothies

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

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

photo by Brian Fitz simmons

This recipe is brought to you by Whole Foods Market.


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Fuel AthletE

Eating on the Road

Travel nutrition for swimming success By Garrett Weber-Gale

P

eople constantly ask me, “How do I stay healthy when traveling? What should I pack to eat on the road?” Yes, it can be difficult maintaining your healthy diet and getting all the fuel you need when you’re away from home. It is a total downer when we make such an effort to stay healthy during our time at home and are then put in such an inhospitable and unhealthy environment when we travel. Unfortunately, we aren’t quite yet to a time where there are many healthy options for snacks in airports. The truth is, just like taking charge of our fitness and diet, we must be the point person for our food when we travel. Over the years, I’ve learned how to maintain my diet on the road and satisfy my cravings to boot. First off, pick a number of things you like to eat that are non-perishable. Figure out how long your travel is going to be and pack enough food to get you through the trip—plus a bit extra. If I’m traveling for one day, I’ll pack enough for a day and a half, even sometimes for two days. One time, I even packed enough food to last me for 28 a u s t i n fI t m a g a z i n e . c o m M ay 2 0 1 3

a 37-hour trip to Australia. If you want to pack some perishable snacks, that is ok, too, but eat those early on in the trip. Here are some foods you could pack on your next trip Perishable: String cheese, turkey sandwich with avocado and whole wheat bread, apples, grapefruits, plums, raw asparagus, banana, yogurt, PB&J sandwich, carrots, hummus, a small container of beans or chili, and even a baked sweet potato. Non-Perishable: Goji berries, dried cherries, prunes, walnuts, almonds, seven-grain/ whole wheat crackers, dehydrated veggies, small packets of almond butter, rice cakes, low-sodium pretzels, energy bars, granola, rice chips, and cereal. I go on countless trips where there is no opportunity to make a quick run to a grocery store to stock up on some

goodies for the return travel. We can always save some non-perishables from the flight out, but what happens if everything has been eaten? What selections should we make in the airport? Finding healthy food choices in airports is really tough. I always try to pick the least processed items. Salads, fruits, raw veggies, pastas, sandwiches, and cereals are always good choices. Let’s be real: There are going to be times during your travels when you can’t get exactly what you want. Don’t fret too much. Be confident that you’re trying to stick to your schedule and that your body is still getting some good nutrition. If you can’t find anything you’re really happy with, just go with the next closest healthy option. Remember: The quality snacks you packed are supplementing your health and keeping you on the path towards achieving your nutritional and fitness goals! When I’m at home, I try to eat something every two to three hours, and I always eat until I feel good, not until I feel full. I try to stick to these principles as much as I can on the road, too. There’s no need to change what works just because we’re traveling. Most people don’t think to drink much when they travel. Although you might not realize it, you don’t need to be sweating to lose fluids. The combination of dry air on the plane and in the airport combined with not drinking much water can really lead to dehydration, even though you’re not sweating. Sitting for such long periods of time without fluids can cause muscle cramps, headaches, and feelings of weakness. I always bring at least one empty water bottle with me, which I fill up immediately after going through security. You may also want to think about bringing some little packets of electrolyte powder to pour into your drink as well. Plan your travel just like you plan your training. Be prepared. Be flexible. Stay confident that what you’re doing is helping you achieve your goals. You can be in charge of eating on the road by taking a few minutes to plan for success. afm


Fuel Nutritionist

Help for IBS

Using a food log to manage FODMAPs

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

D

o you suffer from Irritable Bowel Syndrome (IBS) and feel like your current diet is making things worse? Current research indicates that fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, or FODMAPs, may increase symptoms such as gas, bloating, abdominal pain, diarrhea, and other symptoms associated with IBS. FODMAPs are types of short-chain, poorly absorbed, and rapidly fermentable carbohydrates. It is understandable if you haven’t heard of FODMAPs until now, since the low-FODMAP diet is just beginning to gain the recognition it deserves in the U.S. It

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was originally researched and implemented in Australia by Dr. Sue Shepherd in 1999. Shepherd identified that some people poorly absorb these types of carbohydrates, and when they eventually reach the large intestine, those carbohydrates are the perfect food for the bacteria that resides there. Once the bacteria digest the carbohydrate, they produce gas and pull water into the large intestine, which contributes to the painful symptoms associated with IBS. FODMAPs are found in foods we eat everyday. The chart from Kate Scarlata, R.D., a nationally known digestive expert, contains examples of foods high in FODMAPs. You can find a more detailed list of low


“Best place to cure what ails you” FODMAP foods as well as recipes and grocery shopping tips on Scarlata’s website, “Well balanced. Food. Life. Travel.” (blog. katescarlata.com) Diet Basics The premise behind using a low-FODMAP diet to help manage IBS is that each person has a certain tolerance level for the total amount of FODMAPs consumed in a day. For example: One person may be able to eat a large apple, several cups of spinach, and a bowl of ice cream with little or no issues, whereas that same amount and type of food may exacerbate IBS symptoms in someone else. Finding your threshold for high FODMAP foods is important, and by following the two-phase FODMAP diet, you will be able to identify this limit. Prior to starting the diet, keep a record of your IBS symptoms. Doing so allows you to objectively look back at the data during the diet to determine whether you have had a reduction in symptoms. The diet works in two phases. During the initial phase, foods high in FODMAPs are eliminated for at least two weeks. At the end of the trial phase, compare the symptoms you experienced prior to starting the diet to those you are experiencing now; do you see a difference? If so, start the second phase. In this phase, you will introduce foods high in FODMAPs, one food group at a time, back into your diet. The goal is to identify which foods cause a flare up in symptoms

and determine a tolerance level for certain types of FODMAPs. For example: You love high-fructose foods such as fruits and vegetables, so you start with that group, slowly adding in those foods while noting any increase in IBS symptoms. Remember that it’s the total amount of FODMAPs consumed over a day that has the greatest impact on your gastrointestinal function, not just one meal or snack. Once all the food groups have been tested, you will be able to determine your tolerance for foods high in FODMAPs as well as your threshold level by analyzing the results and looking at where your symptoms increased and decreased. Although you may still experience some IBS symptoms at the conclusion of the diet, the goal behind monitoring FODMAPs is to greatly reduce symptoms while maintaining a healthy diet. New research on FODMAPs is being published and updated foods lists are available periodically. Discrepancies can exist between FODMAP food lists, so check the print date to determine the most current one. Since FODMAP diets can be tricky to start, a registered dietitian’s assistance is essential and there are several of us in the Austin area who can help. I also highly recommend the following print and Web resources: “IBS—Free At Last!” by Patsy Catsos, M.S., R.D., L.D.; Monash University (med.monash.edu.au); and, as mentioned previously, Kate Scarlata’s blog (blog.katescarlata.com) AFM

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

Always empowering!

www.theherbbar.com 200 West Mary (off S. Congress) 444.6251 M-F 10–6:30 • Sat. 10-5

Congress Avenue Kayaks Is Open!

Fructans/GOS

Polyols

Fruit: apples, figs, pears, mangos, cherries, watermelon

Milk, yogurt, ice cream, ricotta, custard

Fruit: apples (depends on variety), figs, nectarine, persimmon, white peaches and watermelon

Fruit: apple, apricots, blackberries, nectarines, peaches, plums, watermelon

Vegetables: artichokes, chickpeas, garlic, lentils, red kidney beans, bakes beans, leeks, shallot, soy beans and some soy milk, onion, onion and garlic salt/ powders

Vegetables: mushrooms, cauliflower, snow peas, and pumpkin

Grains: rye, wheat, barley— large quantity. Inulin or FOS

Sugar Alcohols: sorbitol, mannitol, xylitol, maltitol, isomalt

Vegetables: artichokes, asparagus, sugar snap peas

Sweeteners: honey, agave, high-fructose corn syrup

Nuts: pistachios and cashews

E. C esar Cha vez

We are HERE

I-35

Lactose

Red R iver S t.

Fructose

S. C ong ress

Foods high in FODMAPs

Downtown Austin’s newest kayak and SUP rental on the water, by the hour or half day, for beginners and the experienced. Waller Creek Boathouse ~Below the Four Seasons Hotel~ 74 Trinity Street Austin, TX 78701

512.809.8916 CongressKayaks.com MAY 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 3 1


Fuel AFm FITTEST

Part 2

AFM FITTEST Nutrition Series Ask the sports dietitian

By Haley Hall, R.d., Ld. and Laura Cajacob Ugokwe, R.d., Ld.

W

hen training for an event, particularly for something as unique as the 2013 AFM FITTEST competition, many questions arise in regards to optimal preparation strategies. Although many approaches are still up for debate, there are certain aspects of training that have been proven or disproven by scientific research. It’s important to seek counsel regarding nutritional questions that is built on evidence-based practices rather than the latest fad. The following questions are some of the more frequently asked by athletes at Pure Austin Fitness. AFM FITTEST nutritional plan authors Haley Hall and Laura CaJacobs Ugokwe, who are registered and licensed dieticians specializing in sports nutrition, have supplied answers here to help you maximize your AFM FITTEST training. Q: What should I eat before I train? You need nutrition before exercise for optimal performance, and carbohydrates are the body’s preferred fuel for all muscle movement. For a quick snack consumed within an hour of exercise, choose a carbohydrate that is easily digested with limited fiber, protein, or fat. Try a banana, a few dried apricots, or whole grain toast with jam. Q: I’m not hungry immediately after training. Do I have to eat right away? Yes—it is vital that you refuel within one hour post-workout for optimal recovery. During the window of time immediately following exercise, the muscles more effectively absorb and utilize nutrients from food. Your post-workout meal or snack should include carbohydrates to replace the muscle fuel utilized during exercise and protein to promote muscle recovery and stimulate further development. If you aren’t hungry, try liquid nutrition, such as onepercent chocolate milk or a smoothie. Q: How much protein should I eat? Protein requirements change depending on the day-to-day deviations in your training. Longer and more intense workouts, such as building upper body strength for the med ball toss and pull-ups, require more protein than short, less intense sessions, such as the precision throw and hand grip training. Although inadequate protein

Online

can delay muscle recovery due to protein’s vital role in muscle building and repair, excess protein gets stored as fat if it is not burned as fuel. If you are an experienced weight lifter, a good rule of thumb is to consume about 0.5 to 0.7 grams of protein per pound of body weight per day. A novice in the strength training arena, however, should consume more, aiming for 0.8 grams of protein per pound of body weight per day. It is not advisable to exceed one gram of protein per pound of body weight per day. Q: In training for AFM FITTEST, would it be more productive to gain muscle or lose fat? Ideally, both fat loss and muscle gain would take place over months of training. They both, however, cannot occur at the same time, so it is recommended to aim for one or the other during specific training cycles. As you approach the last month before the competition, shooting for last-minute muscle gain would be more productive than fat loss. Restricting calories at this time can lead to losing that hardearned muscle and will likely decrease energy and performance. Instead, focus on nutrition timing and eating enough to satisfy your body’s needs. Save any body fat loss goals for after the competition. Q: What is your favorite restaurant in Austin for a post-workout meal? Hall: My Saturday workouts are almost always followed by a breakfast taco at Whole Foods. The perfect combo: corn tortilla with scrambled eggs, roasted vegetables, black beans, kale, pico de gallo and dragon salsa (a creamy jalapeno avocado salsa—my favorite part). Ugokwe: I love the patio at Austin Java, along with the menu full of healthy options. One of my favorite post-workout meals there is the Hippie Hollow Omelet; you can’t go wrong. I always debate between that and the Classic Eggs Benedict, for which I sub salsa for hollandaise sauce. afm

To read Part I, “AFM FITTEST Nutrition Series: The Importance of Diet in Training,” visit austinfitmagazine.com. You will also find the nutritional plan, complete with food recommendations and updated recipes for May, at austinfitmagazine.com. To learn more about the 2013 AFM FITTEST, get information about the tests, and to register, visit afmfittest.com.

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PURE AUSTIN

race READY 2 0 1 3

S E R I E S

Pure Austin Endurance Mountain Bike Series 2.3.13 Dirty Dozen (6-hr or 12-hr)

Pure Austin Trail Running Series

Pure Austin Texas State Championship Adventure Race Series 4.20.13 Bluebonnet Adventure Race

7.2.13 San Juan Huts 200 (48-hr)

3.10.13 Eco Lonestar XTERRA (15k)

5.18.13 Muleshoe Bend Adventure Race

10.19.13 24 Hours of Rocky Hill (24-hr)

4.20.13 Bluebonnet XTERRA (15k)

6.1.13 Rock Dallas Adventure Race

11.23.13 Reveille Peak 100 (12-hr)

6.16.13 Gator Bait XTERRA (15k)

6.15.13 Gator Bait Adventure Race

for more info and registration, go to: www.pureaustin.com/race


2013 Swimsuit Issue

Travel photography by Brian Fitzsimmons

makeup by Lauren Lumsden of Rae Cosmetics hair by Lacey Fuentes of Rae Cosmetics at On-AirStreaming

Jason Nichol: Volcom Solid Tri Blend Slub Short Sleeve Shirt, $25 tylersaustin.com Brooke Nichol: Billabong Tri Set, $70 billabong.com

Billabong CrossFire Hybrid Short, $46 tylersaustin.com

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Howler Bro's Bruja Boardshorts, $55 howlerbros.com

Betsey Johnson Bee Line Bikini, $148 everythingbutwater.com Volcom Rainbow Rebellion Underwire Top & Bum Tiny Bottom, $82 volcom.com

Jason Nichol Claim to Fame An avid golfer, Jason traveled the country competing at both high school and collegiate levels. Fun Fact Jason is a native Texan who is proud to call Austin his home. He enjoys wake boarding, wake surfing, running, swimming, music festivals, and just about any other adventure he comes across.

Brooke Nichol Claim to Fame Registered nurse and entrepreneur Fun Fact A Mississippi native, Brooke spent the last ten years in Los Angeles and recently relocated to Austin. She

finds this city the perfect fit for her love of music and adventure. She enjoys working out daily, dance, and yoga. Follow Brooke Facebook.com/ BrookeNicholRN

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Betsey Johnson Atomic Hottie One Piece, $118 everythingbutwater.com

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RVCA Avalon Shirt, $50; Billabong Reggie Hybrid Short, $55 tylersaustin.com

O'Neill John John FS Boardshorts, $55 tylersaustin.com

Brooke: Volcom Block Box Triangle Top & Tie Side Full Bottom, $66 volcom.com

Jason: Quicksilver South Beach Volley Shorts, $60 tylersaustin.com

Ma y 2 0 1 3 a u s t i n f I t m a g a z i n e . c o m 3 7


LIVE

FitxFamily

Making Yoga a Family Affair Parenting for a fit lifestyle

A

By Meg O’Connell

s summer approaches, we parents are excited to have the children out of school and have visions of spending those long, hot days relaxing around the pool. It also means that I examine my body with a more scrutinizing eye. I have had three babies and, although my body has changed with each decade, I still put a high priority on exercising and staying healthy. My children see me model this behavior and are familiar with balancing indulgences and good healthy choices. I am sure my oldest would say she has no choice but to mind this example because Papa works for Whole Foods and Mama is a yoga teacher, but I know the day is coming when she will feel the added pressures of growing up—peer acceptance and the feeling of a vulnerable self-esteem. My children know I am strong physically and emotionally; they see me go on runs as well as teach and practice yoga daily. They know I value my health, and they understand that I believe in taking time for myself, but how do I help them find that internal strength, valued self esteem, and inner balance? My 10-year-old knows her body well; she knows when she needs to sleep or run around the block to change her mood, and she real38 a u s t i n fI t m a g a z i n e . c o m M ay 2 0 1 3

izes that veggies and fruit make her feel better. But will she still feel strong and secure as her world changes? How can people find non-competitive opportunities to feel better about themselves when we live in an atmosphere of constant competition? I have found yoga to be the answer. Yoga is the practice of finding and growing as an individual. Yoga helps to develop a strong sense of self and personal acceptance. I know this is true in my own life when I take the time to practice daily. Yoga wasn’t popular when I was growing up but now there are yoga P.E. programs for middle and high school students as well as for preschool and elementary children all over town. I have had many conversations with other parents about what it would have been like to grow up with the benefits that yoga brings in posture, higher self-esteem, performance in dance, and sports, and injury avoidance. Yoga creates a foundation for an individual to move with a more conscious step; we come to feel how the body works together to support us and to find the connection between our breath and our body, mind, and spirit. Although my children might not know that they learned to balance on their bikes or stand up taller by hearing my yoga instructions to others, they internalized that instruction and their bodies respond to those cues. Photography by Stacy Berg


"When you use yoga as that positive mirror, the world will look different, too."

All three of my children, ages 2 through10, think of yoga as fun. We turn on music that speaks to them and has a positive message. We practice Lion’s Breath and play with postures that are challenging to make them feel strong. We often refer to this time at our house as Mama’s Summer Yoga Bootcamp! With regard to my approaching adolescent, my goal is for her to feel empowered, less judgmental, and more confident and beautiful when she looks at herself in the mirror with a critical eye. During the summer when all of Austin is shut inside because of the unbearable afternoon heat, why don't you try yoga as a family activity? Find a class or explore some as a family and see what happens. Use yoga to create a positive mirror for yourself and your children. Growing up can be difficult at times, and we parents want our children to be happy and healthy. The long days of summer come with plenty of time for fun in the pool, bike rides to dinner, happy family moments, and—maybe—a little yoga. Trust me: When you use yoga as that positive mirror, the world will look different, too. Here are some fun postures to try with your children: Crow: This complex posture asks the entire body to work together; it addresses fears and encourages strength. Years ago,

my teacher said she was unable to master this posture until she dreamt herself in it. Warrior 1: This position lets you move into your legs and really feel them open and root. By grounding your legs, you free the upper body to lift out of the hips, the heart to open, and neck and shoulders to rest. Lion’s Breath: Kids love this because it is a loud breath and they get to stick their tongue out; it just feels good. Plank: While experiencing your own strength, you feel how your legs can help take it out of the arms. Plank helps you strengthen your core and walk a bit straighter. Goddess Pose: I love this pose because it does not take long to feel your legs and, at the same time, almost begs you to play with it. It is great for kids. Try doing Goddess Pose to music while moving your hips, or perhaps just come in and out of it while experiencing how the breath can really move you deeper. AFM For more detailed directions regarding poses visit YogaJournal.com

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


LIVE

FitxFamily

Sometimes Mom Just Needs a Break Finding clarity in a little time apart

By Elizabeth Haussler

couple of years ago—and for a short time—my sons were in a band. The band rehearsed nightly and loudly in the bathtub. My oldest son was lead singer and wrote all the songs. My younger son sang backup and got in trouble for messing up the lyrics. The band eventually broke up after a particularly contentious session almost left the house flooded. I'm sure that's what happens with lots of bathtub bands. I still sometimes catch myself singing their big hit song, though. It goes likes this: (Big air guitar solo intro) "I'll see you tomorrow... like I did today. I NEED A BREAK! I NEED A BREAK! I NEED A BREAK!" My oldest son has Asperger's Syndrome, a kind of autism, and when his body and his mind get overloaded (which they often do), he does something called stimming (short for “selfstimulation”). When he was small, it looked like he was flapping his fingers like the fins of a tiny goldfish. As he grew older, the movements got bigger and he began to need to hold something, like a wooden spoon or spatula, in his hand. Sometimes he runs around the room making what sounds like laser shots from an intergalactic battle. Recent events have made me realize that I, too, am easily overstimulated. I think we all are when we are going through something stressful.

My husband moved out in December. This was definitely the right decision for our family but, even so, it has been hard for everyone. While working out the complicated logistics of two households, there was a stretch of time when I had the children with me every single night for 38 nights. This, of course, happened right when I was going back to work five days a week for the first time in close to a decade. I got a little stressed. I focused all of my energy on making sure the boys were okay with all the changes and, in the process, I forgot to take care of myself. What I mostly forgot was to schedule time to go for a run or a bike ride or a swim with my friends. I had no shortage of support; people offered to meet me for coffee and lunch and said I could call them any time. I replied, though, that I didn't have time for that. One day I found myself pacing back and forth, back and forth, ranting and raving about how unfair it all was. I caught my reflection in the mirror and realized I was stimming. That same day, my son had a particularly epic meltdown. As I was holding his shoulders and attempting to steer his flailing body away from anything breakable (including his little brother), he stopped in his tracks, looked me dead in the eye, and said, "I need a break from you." The words cut right through me. "That's okay," I returned. "I'll fix it and get us both a break from each other." A psychologist recently told me that it takes 24 hours for

A

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cortisol, sometimes called the stress hormone, to leave a person's body. The boys now spend two nights a week with their father, and I make a point to spend some of my time allowing the cortisol to leave my body. It's not easy being a mother. I am the mother of the child who scored a goal at the soccer game. Yes, the child who is explaining to all within earshot that this isn't a real soccer game because they are not really following the rules, that one is also my child. I am the mother of the boy who tied for third place in the school-wide spelling bee. I am also the mother of the boy who had

to be reminded that school is not a "pants-optional" environment. If you judge me by my children's behavior, some days I am awesome and some days I stink up the place. And it's not just other people judging me; I can be my own toughest critic. No matter what else I accomplish in my life, I will consider myself a failure if I mess up being a mother. About a week ago, there was a knock on the door. One of my son's classmates was standing on the front step holding his mountain bike. Two more boys stood in the driveway balancing on their bikes. I knew all but one of the boys. More importantly, I knew their mothers. I quizzed them on road safety and told them how far my son was allowed to ride on his scooter. I told them I was happy to see that they were all wearing helmets. My younger son rolled his eyes and went back into the house. One good thing about my oldest son's autism, a kind of silver lining, is that he is seldom embarrassed by what I do or say. He either misses other people's nonverbal reactions or it just doesn't occur to him to worry or even wonder what other people are thinking. I stood in the driveway and watched them pedal down the street. One of the boys circled back to keep pace with my son who had started off clomping along

but was beginning to relax and lift his leg a little to glide on the scooter. I felt a flutter of panic in my chest but also a strange sensation that I think was joy. I watched until they disappeared around a corner. I would like to say that I did not keep walking to the end of the driveway to watch for their return or have moments of panic regarding the kids being hit by a car. After what seemed like a really long time, I saw my son loping back into view. He was beaming. He came back sweaty and happy and full of stories of the adventures they had somehow managed to have without crossing any major streets. The next week when some friends asked me to go on a bike ride, I said yes. I wound up riding alongside a person I had never met before on an unfamiliar route with more climbs than I had been expecting. Gazing out at the view from one of the summits, I suddenly realized I was happy—that giddy, buzzy kind of happy that can only happen when I push my body enough to clear my mind. On that bike ride, I decided to give myself a present this year for Mother's Day. I'm going to give myself a break. I'm going to try to see me the way my son does—a mother who does a really good job taking care of him. I'm going to delete that chart in my head that is lousy with mothers, real and fictional, all ranked by fitness, sanity, and organizational skills. I'm going to stop competing for a spot on that leaderboard. I'm going to tell myself I am doing the best that I can with these two extraordinary boys and I am worthy of being their mother. I encourage you to do the same. Happy Mother's Day. afm

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2013 Social Media Swimsuit Contest special thanks to Ya c h t o w n e r s Brad Harwell and Stephen Ovalle; Roger Duffee, Boating Lifestyle Consultant, Sail & Ski Center

#SMSC photography by Brian Fitzsimmons

makeup by Lauren Lumsden of Rae Cosmetics hair by Lacey Fuentes of Rae Cosmetics at The Reserve at Lake Travis

Kevin Graves: Patagonia Wavefarer Board Shorts, $59 stbernardsports.com

Katy Duggan Freshour: Tommy Bahama Bermuda's Lost Stripes Halter & Pearl Solids Twist Front Hipster, $143 tommybahama.com

Katy: L Space Hunter Rose Bandeau, $176 stbernardsports.com

Kevin: Tommy Bahama Hybrid of Paradise, $98 tommybahama.com 42 a u s t i n f I t m a g a z i n e . c o m

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Lindsey: BECCA by Rebecca Virtue Colorized Bikini, $106 everythingbutwater.com


Katy: Maaji Blueberry Reversible Bustier Bikini, $130 stbernardsports.com

RC: Quiksilver Freetime 20" Boarshorts, $60 stbernardsports.com

RC: Penguin Large Plaid Fixed Waist Volley, $69 stbernardsports.com

RC Manning: Tommy Bahama Beam Weaver, $68 tommybahama.com Lindsey Meyer: DIJA Swimwear Primrose Bikini, $154 dijaswim.com Kevin: Penguin Fixed Volley Earl Swim Short, $65 stbernardsports.com

RC Manning

Katy: Lucky Brand Bloom Town Cutout One Piece, $92 everythingbutwater.com

Katy Duggan Freshour

Claim to Fame Firefighter for the Liberty Hill fire department

Claim to Fame Owner of MOVE Austin Fitness

Fun Fact RC grew up in the Austin area and is an avid outdoorsman. He has always held a passion for working out and staying fit and thinks it’s important for everyone to live a healthy and active lifestyle.

Fun Fact Katy is a fifth-generation Austinite and takes pride in being part of such a fit and healthy city. She loves hiking, traveling, camping, being on the lake, and getting outdoors as much as possible. Follow Katy moveaustinfitness.com

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ViX Malawai Bia Tub Top & New Band Bottom, $196 stbernardsports.com

Kevin Graves Claim to Fame Personal Trainer and owner of Conquer Fitness personal training studio in Round Rock Fun Fact Kevin served seven years in the Air Force before moving to Austin to begin his fitness career in 2008. He currently lives in Round Rock with his wife and three children. FolloW Kevin conquerfitnesstx.com

Lindsey Meyer Claim to Fame Education Account Executive at Apple Inc.

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Fun Fact Lindsey enjoys staying fit, spending time with family, cooking, fishing, and sports. She hosts her own online workout channel and works as a fitness model in her spare time.


Look for more photos from the shoot on our Facebook page (facebook.com/austinfitmagazine) and on Twitter @AustinFit Behind-the-scenes video will also be live on our website at austinfitmagazine.com/videos

Special Thanks to all who entered THe Social Media Swimsuit Contest!

RC: Howler Brothers Horizon Hybrid Shorts, $65 howlerbros.com

Katy: Betsey Johnson Shirr Delight Bikini, $138 everythingbutwater.com

Kevin: Freeworld Fly Guy Plaid 21" Board Short, $40 zumiez.com

Lindsey: BECCA by Rebecca Virtue South of the Border Bikini, $126 everythingbutwater.com

#SMSC Ma y 2 0 1 3 a u s t i n f I t m a g a z i n e . c o m 4 5


The Pulse

Heartbeat of Austin's Fitness Scene

Fit Fashion Fails 1. Justin Timberlake and Janet Jackson- Who could forget the infamous “wardrobe malfunction” at the 2004 Super Bowl half-time show?

OPS!

WHO

2. Kobe Bryant- Kobe was white hot for a spread and front cover for LA Times Magazine. Celtics fans were enthused. 3. U.S. Women vs. Spain- During the 2012 London Olympic Games, U.S. water polo player Kami Craig grabbed her opponent’s suit, causing CBS officials to rejoice that NBC had its own bare-breasted moment (see #1).

4. Joe Namath- Anybody remember Joe’s pantyhose? Anybody remember pantyhose? 5. Nathan Adrian- Olympic gold medalist Nathan Adrian suddenly felt a cool breeze when he bent over on the starting block during the 2012 Indianapolis Grand Prix. 6. 50 Shades of Venus Williams- Flesh-colored underwear caused a stir at the 2010 Australian Open.

for SUMMER 1. Margaritaville — Jimmy Buffett

2. In The Summertime — Mungo Jerry 3. School’s Out — Alice Cooper 4. Barefoot and Crazy — Jack Ingram 5. Cruel Summer — Bananarama 6. I Love It — Icona Pop 7. Hot Summer Night — Grace Potter & The Nocturnals 8. Beat This Summer — Brad Paisley 9. Summer Girls — LFO 10. Summer Skin — Death Cab for Cutie

http://ow.ly/kcJul

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From Triumph: The Untold Story of Jesse Owens and Hitler's Olympics by Jeremy Schaap

“It was the Fourth of July and the heat was oppressive, but still 15,000 fans filled into Memorial Stadium to see the great Owens square off against the great Ralph Metcalfe in the 100 meters. Metcalfe was still considered the world’s fastest human, but Owens, of course, based on his recent performances, was considered nearly his equal. In the final, Owens crouched into his set position eleven times, and eleven times someone jumped the gun— including Owens, twice. (Under today’s rules, he would have been disqualified.) His ability to concentrate had been compromised by his personal issues. The fine rhythm he had displayed in race after race for more than a month was gone. He felt uneasy. Finally, on their twelfth try, the 100-meter finalists were off. To the astonishment of the crowd, Jesse Owens could not keep up. Eulace Peacock ran the distance in 10.2 seconds—a world record if not for the strength of the tailwind—and Ralph Metcalf, who had dreamed the night before that he would finish third, finished second. Distracted and morose, Owens settled for third.”

QA

7. Lululemon’s Sheer Pants- “Thong Test” brought new converts to yoga throughout 2013.

Playlist

Book Bit

What is YB?

and

YB is an abbreviation for: 1. Yearly Best, a runner’s fastest time 2. Your Bro, in tween text speak 3. Yottabyte, the largest measurement of data storage 4. Yoga Babe, brand of designer exercise wear

Cinco de Drinko

Skinny Margarita Ingredients • Kosher salt or coarsely ground sea salt • 2 ounces (1/4 C) silver tequila • 1 1/2 ounces (3 tbs) fresh lime juice

• 1 ounce (2 tbs) fresh orange juice • 1 teaspoon light agave nectar • 1 lime wedge for garnish

Instructions 1) Pour a layer of salt onto a small plate. Slice off a piece of lime and run the wet edge of the slice along half of the rim of your glass. Dip the top of the glass in the salt at a 45-degree angle and roll it to catch the salt. Add ice to your glass and set aside. 2) Fill a small cocktail shaker with ice. Pour in the tequila, freshly squeezed lime and orange juice, and agave nectar. Shake for 30 seconds. Strain the liquid into your glass and garnish with a slice of lime.

Note - Use 100 percent agave tequila labeled white, silver or blanco. Citrus at room temperature is easier to juice than cold citrus, so take your limes and oranges out of the fridge an hour in advance. Nutrition Information Calories: 184 Carbohydrates: 12 grams Sugar: 9 grams

photo by Lululemon athletica & hmrambling Recipe courtesy of cookieandkate.com


Bringing the Austin Fitness Community Together

ARE YOU READY FOR SUMMER?

Six weeks for ONLY $99!

Palmer Events Center April 5-6, 2014

The Austin Fitness Festival is an interactive and enriching fitness experience for the novice to the seasoned athlete.

Start today!

If interested in being part of the Austin Fitness Festival experience as a sponsor, speaker, or exhibitor please contact: steve@austinfitnessfestival.com

North, 7028 Woodhollow Drive Austin, TX 512-418-9399 South, 6800 Westgate Blvd. Austin, TX 512-707-7700

Follow festival developments on

www.premiereladyfitness.com

AustinFitnessFestival

*Not to be combined with other offers. Days must be consecutive. Some restrictions apply. Offer expires 05/31/13.

Texas’ Best Yo u r F a m

Thrilling

2.5 hr Tours

5AMAZING

Ziplines

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M a r ath o n du MĂŠdoc W in e , R u nnin g 26.2 Miles, an d F r an c e by Alexandra Stone

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"Queen Bee" Alexandra Stone and Shelly Henry, giraffe (far right), running the marathon.


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he Marathon du Médoc is the premier running event for oenophiles. It begins in the small town of Pauillac, an hour’s drive north of Bordeaux. The course meanders through vineyards and past 22 chateaux that provide local delicacies and wine to runners along the way. Each year, there is a costume theme, and this year's was “Animals.” I was ready to embrace my inner animal and run through vineyards and drink some excellent wine with my partner in crime, my friend Shelly Henry. My bacchanalian running adventure began with a ten-hour flight from Austin to Paris. We arrived early the next morning and spent the day eating fabulous food, drinking espressos, and wandering the streets of Paris. The next day, we took an eight-hour train trip to Bordeaux. I spent most of that ride napping and munching on a baguette, Nutella, and an apple I had brought with me. In Bordeaux, dozens of runners all wearing un-chic running shoes on their feet or tied to their backpacks disembarked. I was 100 meters from the train station when I realized I’d left my carry-on backpack and running shoes on the train. Mon Dieu—the marathon was in less than 24 hours and I had no running shoes! Much to my relief, there was a running store in town. We had just enough time to pick up a pair of shoes before we needed to catch the shuttle bus that was delivering us to the packet pick-up site in Puillac. Miraculously, I found the brand and size of shoe that I wore and made it to the bus. The marathon festivities began that evening at packet pick-up, which included a festival with dozens of food and wine tents as well as live music. We wandered in search of dinner and found many places selling roasted meats, cheeses, breads, and decadent desserts. Shelly had a sensible ham and cheese sandwich on a baguette, and I had a crepe filled with Nutella and strawberries. Although this was not the ideal pre-marathon dinner,

it was delicious! We went back to Bordeaux on the shuttle bus and got a good night’s sleep. We awoke at 5 a.m. on marathon day. Although the bus to Puillac left at 7:30 a.m., we needed time to put on our fancy animal costumes and eat a breakfast that would sustain us through a day of running and drinking. I was the “Queen Bee” with glittery wings, antennae, and a blackand-yellow striped top, and Shelly was a giraffe with horns, tail, and the characteristic brown and orange markings painted on his shoulders. The hotel provided a decadent French breakfast specifically for the marathon runners that included eggs, meats, cheeses, yogurt, croissants, pastries, clotted cream, jam, Nutella, and fruits. I couldn’t help but indulge in some Nutella with my fruit and yogurt and several shots of espresso. As always, Shelly was more sensible and had his usual juice, eggs, and toast. We spent more time enjoying breakfast than we anticipated, almost missing the bus to Puillac. An hour and a half later, we arrived in Puillac and, since we didn’t understand the French language announcements, we simply followed the procession of costumed runners to the start. A cannon was fired and the marathon began! The first four miles wound through the cobblestone streets of downtown Puillac, where the crowds were dense and the pace was slow. When we reached the first aid station/wine stop, everyone came to a halt and had a bit of wine. Since I was just standing there, I figured I might as well have a sip! Afterwards, we left the town and ran out into the vineyards, where the pace picked up. I had conducted extensive research on the wineries located along the course and devised a “race” plan that involved drinking at the six best. The first winery on my list appeared at mile 13. I insisted on having a glass. Shelly switched to my plan after tasting the wine I had suggested. As we progressed along the course, I noticed many runners were emptying their bladders among the vines along the way and

concluded that urine gave the local wine its fantastic je ne sais quoi. At mile 17, we stopped to sip more wine and snack on a baguette and chocolates. Shelly had some pâté. It was important to eat during this marathon; otherwise, I worried that I would get too tipsy and never finish. At mile 20, the servers wore white gloves as they poured a lovely merlot into gorgeous wine glasses. We joined in with a group of some two-dozen runners who were dancing to a jazz band. As soon as Shelly finished his glass, it was miraculously refilled; since it would have been tragic to waste such good wine, I waited for him to finish his second glass. The last wine stop was at mile 23. It was the biggest party on the course, and there were oysters and sparkling wine to be consumed while a rock band played. A large crowd of people was dancing, and I wouldn't have been surprised if many of these revelers never made

I was ready to embrace my inner animal and run through vineyards and drink some excellent wine. it to the finish. I had an oyster and some refreshing bubbly before proceeding but I couldn’t tarry; we had to cover 3.2 miles in 45 minutes before the course closed. As I approached the finish, I had a spark of inspiration: I sprinted and launched into a cartwheel as I crossed the line, receiving enthusiastic applause. A volunteer gave me my finisher’s medal and bottle of wine, and the next volunteer handed me a large plastic cup filled with wine and pointed me to the finishers’ party tent. The party at the finishers' village was epic. There was a bar in the middle of the tent with an endless supply of wine. Tables were piled with sandwiches, fruit, chocolate, cookies, and cheese. Shelly and I sat in the shade and enjoyed the fact that we were drinking wine while sitting and not running. We slept soundly on the bus back to Bordeaux. afm

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Five Vacations that Combine Fitness with Fun When getting away involves keeping fit

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Hearts Wide Open Yoga and SevA Retreat (yogasevaretreat.com, June 29–July 6)

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laudia Castro-Leverett, owner of Del Sol Yoga in Austin and a lead yoga teacher at Lifetime Fitness, was born in Nicaragua; when she was 3, her family moved to the United States seeking political amnesty. CastroLeverett has made Austin her home but she misses her family, who returned to the rain forests of this Central American country. She’s since managed to combine her business with her love of family and desire to give back from the yoga that sustains her in the form of the Yoga Seva Retreat. This sevenday trip combines doing good with being well; “seva” means “service,” and the first two days involve visiting Castro-Leverett’s family’s eco-lodge, Selva Negra, in the mountain forests. In addition to daily vinyasa classes and afternoon and evening meditation classes, participants give their services to the local orphanage, which houses almost 100 children, as well as an area eldercare facility. Afterwards, they return to Managua for five days at the Redondo Beach and Aqua Wellness Resort, which is more of a traditional spa experience. When registering for the event, participants have the option of choosing the full sevenday package or the shorter five-day experience. One of the most frequently asked questions is, “Is Nicaragua stable?” Castro-Leverett pointed out that the New York Times listed Nicaragua as number three in its recent article “The 46 Places to Go in 2013” and mentions the Aqua Wellness Resort by name. But, more than cheap and tasty food and inexpensive beach-front land, CastroLeverett said that the ability to make a difference is a huge draw. “We can move our bodies,” she said, “but there’s a piece missing. Once you give to yourself, you must give also to others.” See page 58 for photos from the Hearts Wide Open Yoga and Seva Retreat.

Tulum: Nirvana Summer Solstice (holyogis.com, June 17–24)

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hristion Robertson is the founder of Holy Yogis, an Austin-based studio that views “travel as an important part of change.” Holy Yogis puts together a variety of different types of retreats that focus on travel and healthy living. The next event is a seven-day trip to Tulum, Mexico, that involves healthy meals, meditation, yoga, an exploration day trip to the Mayan ruins, beach time, and a snorkeling trip to Gran Cenote. “We believe that the combination of fitness and adventure allows people to easily access their creative spirit and confidence to return home and conquer their

goals like champs,” explained Robertson. In addition to refreshing the spirit, the trip is “green,” meaning that Robertson has focused on practices for travel that sustain the local environment, conserve energy, and maintain the organic beauty of the area.

Move Run European Destination Marathons (movesports.com, trip dates vary)

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ove Run is an elevated travel agency for marathon runners. Like your traditional travel agency, Move Run puts together itineraries and travel packages. Unlike other services, Move Run focuses on destination marathons. They put together a detailed fact sheet about the race, and the cost of the trip includes race registration. The company also provides assistance and support in travel logistics for family and friends who are traveling with runners and going to the race to cheer. For an additional fee, delivery back to the hotel will be provided. Some of the upcoming races are the Prague (May 12), Cophenhagen (May 19), and Edinburgh (May 25 through May 26) marathons. In September, there are two big trips: the Rock ‘N Roll Portugal half marathon (September 30) and the Berlin marathon (September 29), which boasts over a million spectators and 40,000 runners on this historic course. An incentive for coaches and personal trainers is that their trip is free when the group comprises nine or more runners.

Hill Country Bike & Wine (hillcountrybw.com, tours vary; not offered in January, July, August, November, and December.)

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ove bikes? Love wine? Then pedal your way through the Texas Hill Country with Hill Country Bike and Wine tours. Founded in 2013 by cyclist Ashley Hunter, Hill Country Bike and Wine gives its tour groups the opportunity to leisurely experience the scenic Texas Hill Country while visiting local wineries along the way. Groups are led by an experienced guide, and the tour includes rental of a fitness hybrid bike and helmet. The $179 price tag also includes wine-tasting fees (two to three wineries are visited on each tour), a catered picnic lunch, van support (including wine purchase pick-up service), and a souvenir water bottle. Not planning on winning the Tour de France anytime soon? Not a problem. According to the company, tours are “designed for the tourist, not the cyclist.” The distance between each winery averages about ten miles, and the terrain is described as “flat to gently rolling.” Participants should plan to make a day of it: The tour’s duration is typically from 9:30 a.m. to 3:30 p.m. “There isn't a better way to experience the beauty of the Hill

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Country than on the seat of a bicycle,” said Hunter. “Our riders not only get to taste some of the best wines in Texas, but our scenic routes offer breathtaking views of an area we often fly by in our vehicles.”

Open Water Swimming Holidays With SwimTrek

Climbing, riding, and locking horns with nature Touring Glacier National Park by Bike by Shannon Burke

(swimtrek.com, Tour date and destinations vary)

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wimTrek's motto: “Ferries are for wimps.” If you agree, then the British tour company's open water swimming holidays to some of the most beautiful and iconic swim destinations in the world are for you. The first swim tour company of its kind, SwimTrek prides itself on offering options for everyone—from the open water newbie seeking a leisurely excursion to the experienced swimmer wanting an intensive training adventure. The only requirement is the ability to sustain a consistent pace for the average daily tour distance; a training plan is even provided before the tour to ensure that participants arrive prepared. Tour groups are limited to 16 people and are divided according to speed, which is determined upon arrival in a stress-free environment. Other than diving in and having fun, swimmers have few details to worry about on their tour. SwimTrek guides are experienced swimmers who are trained to ensure the safety of all participants. Accommodations, two meals a day, and a support boat are also provided, meaning that swimmers can relax, stay safe, and make the most of their vacation. Tour participants even receive swim coaching to improve their technique. The prices of tour packages vary according to length. Participants can pay anything from $100 for a day-long swim on the Jurassic Coast to $1,900 for a week in the British Virgin Islands. According to Sophie Milton, spokesperson for the tour company, “SwimTrek holidays are ideal for swimmers who want to fine-tune their technique for the new swimming or triathlon season, get comfortable with open water racing, embark on an marathon swim challenge, or swim simply for the fun of it.”

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ou know you’re on a real bike adventure when you find yourself face to face with a rather large and overly protective mother mountain goat. And if you do find yourself in that situation, I recommend slowly backing away. You don’t really have a feel for how big these animals are and how intimidating they can be until you’re a couple of feet from making contact. That’s when the mind starts wondering whether those slow, deliberate strides in your direction are suddenly going to turn into a full-force charge. And it’s precisely at that moment that you have to make a serious choice: Do I shield my fine Italian over-priced carbon fiber bike from potential danger with my body or do I

place it between me and those horns and hope for the best? I had reached this predicament on an eight-day ride from Spokane, Washington to Missoula, Montana with a well-traveled group called “Team Dufus.” As the name indicates, these folks did not take themselves too seriously, despite their collective experience in riding across America and beyond. (The first time I rode with Team Dufus was on a tour up the California coast. They quickly let me know that they were in it for the fun and not the bragging rights when beers were ordered at lunch in Long Beach on day one. Despite my Type A tendencies, I will forever be grateful to the Dufi for teaching me the value of a touring pace!) We were at the halfway

point of the Montana tour when I met the goat, and at the highlight of the trip: Glacier National Park. The ride from Spokane to Glacier took us four days and was not without its highlights (who knew Sandpoint, Idaho, had such a nice beach!), but nothing we saw on the first half of the ride came close to the beauty of the park. The road that traverses the park is called Goingto-the-Sun Road, and it starts off with a 10-mile, 3,000-foot climb. The grade is a challenging but manageable five to six percent the whole way up, not that you would notice or care. The scenery is much too distracting. With jagged, rocky peaks and snow-melt waterfalls in every direction, there’s no question why this road is on many a cyclist’s bucket list. At the top of the climb is a visitor’s center that most cyclists use as the goal for the day’s journey. But the road doesn’t stop at the visitor’s center. It continues down the other side, past the Jackson Glacier Lookout and all the way down to St. Mary Lake (which looked to me like it belonged somewhere in Switzerland). Of course, making the journey down means


climbing back up to the visitor’s center again, and that’s a decision not to be taken lightly. Most of our crew decided the first climb was enough and rolled back down the mountain the way we came. A few others went down to St. Mary Lake but were already heading back up by the time I was coming down. So I found myself alone in the park (well, alone in terms of Team Dufus, but with plenty of other company as the park filled up with thousands of sightseers). And being solo was actually not a bad thing. After covering 340 miles in four straight days of hard riding, I intended to soak up the park at my own pace and take it all in. This was, after all, why we were doing this trip. I was in a postcard-perfect park, and I had my camera, my bike, and my legs. Life doesn’t get much better. After stopping at all of the scenic overlooks and taking a picture of my bike at St. Mary Lake, I headed back up the mountain

to the visitor center for refueling. As I rolled out of the parking lot to make the final 10-mile descent, someone yelled, “Be careful; the animals are out.” I thought to myself that that was a pretty rude way to refer to all of the tourists now crowding the road. But then again, they were a pretty noisy bunch, especially compared to the relative peace and quiet we had experienced on our early morning ascent. As I came around the first curve after leaving the top, I saw a little pathway leading to a scenic overlook that I thought would give me the perfect vantage point to capture the epic nature of Going-to-theSun Road. So I rolled the bike out onto the pathway, turned a corner, and there she was: a mama goat about the size of a large sheep dog, and not at all happy about me and my bike being so close to her baby. For a moment, I thought she’d back away. As we all know, there’s nothing more intimidating than a cyclist fully decked out in Spandex. But no such luck. Instead, I was the one who backed down, begrudgingly giving up on my perfect picture but thankful that my bike and I were unscathed. There are many great stories from that

Team Dufus Montana trip—seeing the bald eagle nests, skinny-dipping in an ice cold mountain stream, the surreal “resort” that time forgot in Hot Springs, Montana—but the memory that sticks with me the most is that perfect day in Glacier National Park, the breath-taking scenery, the curvy descents, and that mama goat that called my bluff and caused me to hide behind my beloved Pinarello. Note: If you do go to Glacier National Park for a cycling adventure, please be advised that you have to finish your climb to the Logan Pass Visitor’s Center before 11:00 a.m. You can ride downhill from the visitor’s center in either direction any time, and you can ride uphill east of the visitor’s center any time (coming back from St. Mary Lake, for example), but you cannot go uphill on the road west of the visitor’s center after 11:00 a.m. In order to make it to the visitor’s center before the cut-off time, I recommend staying at the Lake McDonald Lodge inside the park boundaries. Not only will this give you a bit of a head start on the climb, it’s also a beautiful, historic lodge in an incredible setting right on the shores of Lake McDonald. afm

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See the World, Save the Planet Eco-friendly adventures await by Lori Burkhardt

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ocially responsible ecotourism is fitting for globetrotters, holidaymakers, and anyone who is looking for an authentic alternative to mass tourism. Eco-travel companies generally specialize in small, customizable trips to destination gems often hidden in corners of maps less traveled. Defined by The Nature Conservancy website, “Ecotourism is distinguished by its emphasis on conservation, education, traveler responsibility, and active community participation.” Companies such as Lost World Adventures and Natoura Travel and Adventure Tours aim to bring a positive experience for locals and tourists by supporting locally owned hotels and lodges that engage in environmentally friendly practices and using local tour guides to give travelers a true insider’s perspective. A portion of a sustainable-savvy company’s profits will generally go back to the community by way of supporting indigenous rights campaigns and nonprofit organizations that protect the environment of the areas traveled. For example: Profits from the Huaorani Ecolodge—a sustainable accommodation option in the Amazon Rainforest—go directly back to fund-

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ing education initiatives and health care costs for the Huaorani community. Llama Expeditions, specializing in trips to Peru, gives travelers the opportunity to interact with nonprofit and grassroots organizations as part of their itinerary. Travelers who choose an eco-friendly vacation have the opportunity to make a lasting impact on local communities. Ecotourism is more than just “taking only pictures and leaving only footprints.” Ecotravelers are conscientious about being a part of their destination and engaging with locals. Travelers can chose adventures that include walking tours filled with culture and history as well as more challenging treks, kayaking, and rappelling. Those wishing to diverge from the beaten path of the casual vacationer can immerse in a native lifestyle like that of the Huaorani, one of the most isolated indigenous groups on earth. Tourists can learn from a bilingual naturalist guide, study medicinal plants and tropical forest ecology, or learn how to face paint from local Achuarian people. For a more Darwinian experience, they can explore the waters around the Galapagos Islands via kayak and snorkel, hike to Sierra Negra Volcano to explore the second largest

caldera in the world, and say hello to penguins and blue-footed boobies. Up for a challenge? Traveling sustainably doesn’t mean shying away from adventure. Fitness and endurance challenges are often at the heart of ecotourism itineraries. Adventurers can embark on a 45-kilometer mountainous jungle hike that leads to Peru's "Lost City" and one of the new Wonders of the World, Machu Picchu. Or they may decide to zipline, climb, and mountain bike their way through the Andean Forest. Natural Habitat Expeditions touts a 16-day trip that includes ten days of kayaking the remote fjords of Eastern Greenland. During breaks, kayakers will commune with various Inuit communities, learning about the challenges of keeping traditions alive in the modern world. An ecotourism vacation allows travelers to embark on a life-changing journey ripe with cultural interactions and physical activity. Organizations such as Conservation International, The Rainforest Alliance, and The International Ecotourism Society are great starting points for travel resources. Wherever your journey may lead, traveling with sustainability in mind ensures the opportunity of a similar experience for a future generation of ecotravelers. afm


2013 Swimsuit Issue

At HOme photography by Brian Fitzsimmons

makeup by Lauren Lumsden of Rae Cosmetics hair by Lacey Fuentes of Rae Cosmetics at the Barrett residence

Lucky Brand Mumbai Magic Bikini, $130; Pure Spirit Lace Romper, $62 everythingbutwater.com

Courtney Sugar Claim to Fame Head trainer for Camp Gladiator in Central and West Austin; voted Best Outdoor Bootcamp Experience (where she has also been known to break out some dance moves to ‘N Sync); CrossFit competitor at The Combine—CSC CrossFit.

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Fun Fact Courtney is an original Austinite and the proud mommy of the sweetest 2-year-old boy around. She loves any and all outdoor activities; her favorites include sand volleyball, SUP on Lake Austin, and running the trail. FolloW Courtney campgladiator.com


Lindsay Morrison: Left: Lucky Brand My Tribe Underwire Top & Hipster Bottom, $132 everythingbutwater.com BECCA by Rebecca Virtue Hot Off The Press Multi Stripe Scarf Bandeau Tankini & Tab Side Pant, $112 everythingbutwater.com

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Lindsay: L Space Torino Sliding Triangle top & Tie Side Hipster Bottom, $149 stbernardsports.com

Courtney: Billabong Deven Triangle Top & Stringer Bottom, $70 tylersaustin.com

Courtney: BECCA by Rebecca Virtue Hamptons Bikini, $138 everythingbutwater.com

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Lindsay Morrison Claim to Fame Doctor of Pharmacy candidate Fun Fact While working in the health care industry, Lindsay saw the impact of preventable disease and the consequences of not making health and fitness a priority. She hopes to serve as a role model to both her patients and the Austin community.

BECCA by Rebecca Virtue Color Code Bikini, $74 everythingbutwater.com

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Look What to Wear

Tips for Healthier Eyes 1. Wear some sort of protective eyewear any time your eyes will be exposed to UV rays, whether it be cloudy or cold. 2. Look for quality sunglasses that will offer good protection. Note that “quality” doesn’t necessarily equal “expensive.”

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3. Always make sure children and teenagers are covered, since they are typically in the sun more than adults. 4. Don't want to alter the color of certain objects? Go with grey-colored lenses; they reduce light intensity while providing the most naturally colored vision. 5. Don't forget your sunblock!

photography by Brian Fitz simmons


The Many Shades of Style Glasses for sun, sport, and health

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By Ashley Hargrove

unglasses come in all shapes and sizes, but combining the right amount of style and protection is key to keeping you safe and stylish. Whether you're going for a classic Wayfarer look or want to give back to the community, these shades will keep you covered.

Wayfarer The James Dean of sunglasses. This classic style by Ray-Ban was introduced in 1953 and continues to be the most sought-out and replicated style of sunglasses to this day.

Oversized Probably the most common type of sunglasses you see on a day-to-day basis. Although these are used more as a fashion statement, oversized sunglasses offer more protection from sunburn because of the larger area of skin they cover.

Do-Good Sunglasses Warby Parker and Toms work with experienced nonprofit partners to provide “one-for-one” programs through which a person in need receives a pair of sunglasses every time a pair of sunglasses is purchased.

Clip-on/Flip-up Sunglasses Clip-on and flip-up lenses offer great benefits to people who wear corrective lenses. These are a form of tinted glasses that can be attached to eyeglasses; this allows protection from the sun when outdoors and the benefit of keeping track of one pair of glasses when indoors. Swim Goggles Eye protection is not just limited to the sun; it’s essential for anyone spending time in the water. Pools with chlorine, a salty ocean, and a lake full of debris all contain hazards to the eyes. Some swim goggles can also protect the eyes from UV rays as well.

Sure, sunglasses look good and protect the eyes but did you know they are crucial to maintaining good eye health? Here are the three reasons sunglasses should be a top priority for a healthier lifestyle: 1. UV Protection - Cataracts and photokeratitis, a temporary but painful sunburn of the eye's surface, are two of the biggest concerns when exposed to the sun's UV rays. Wearing caps or wide-brimmed hats can block out around 50 percent of the sun's UV rays but that is not enough protection. 2. Dark Adaptation - Spending just a couple of hours in the sunlight can hinder your eye's ability to adapt to nighttime or indoor light levels. This can especially be hazardous when driving at night. 3. Skin Cancer - This is one of my biggest concerns and one of the main reasons I wear sunglasses on a daily basis, rain or shine. Cancer of the eyelids and of the skin around the eyes is more prevalent that most people think. People should always wear sunglasses—whether they are working outdoors, driving, playing sports, taking the dogs for a walk, or just running errands.

What type of lenses should you choose? My personal favorites are polarized lenses; they are the most effective at blocking glare. These lenses are suited for bright and sunny conditions where your sight can be harmed by glare from objects and surfaces such as water and glass. Look for sunglasses that block out 99 percent of UV-A and UV-B rays and 75 to 90 percent of visible light. To ensure you are getting the most benefit, consult with your optometrist on what best fits your eye-care needs. This doesn't mean you have to purchase the most expensive pair of glasses to block out UV rays; there are plenty of reasonably priced options. Higher cost normally depends on the type and quality of frames and the optics of the lenses themselves. AFM M ay 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 6 5

OFFERS EXPIRE 5.31.2013


Look Fit Finds

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photography by Brian Fitz simmons


Fit Finds

Whether you’re going to Zilker Park for Blues on the Green or catching some rays at Walter E. Long Park, here are a few finds to add to your Austin adventures.

1. Diaper Bag & Tote lilgreenbeans.com, $12.50 Mamas still want to look good, and this six-compartment modern diaper and tote bag is a must for all mamas headed to the beach or pool with little ones. Want to add your own personal style? Have the bag embroidered for an additional $12. 2. West Paw Zogoflex Zisc rei.com, $15 Why should people have all the fun? Here’s a 100 percent recyclable zisc that is the perfect beach or park accessory for good ol’ Fido. Designed to fly, float, and entertain, it is guaranteed to last against dog damage. 3. Triswim Body Wash lane4swim.com, $12 A swimmer’s dream, this body wash gently removes chlorine, chlorine odor, and salt. It contains organic aloe vera as well as provitamins B5 and E, which cleanse and moisturize skin. 4. 60-Quart Wheeled Coleman Cooler rei.com, $49.95 Give your back a break and allow the 60-quart Coleman cooler to carry all of your food and beverages for the summer. Heavy-duty wheels roll over any terrain; the hinged lid has four cupholders, and the top is sturdy enough to sit on if you need a break from all the walking. 5. Biria Cruiser biria.com, $490 The Biria Citibike commuter series features an easy-board step-through frame that allows the rider to wear

any summer dress or maxi with ease (men's model shown). The build includes a frame only six inches from the ground, so stability, style, and swagger are sustained. This bike was tricked out by the folks at Windmill Bicycles (windmillbicycles. tumblr.com) and includes the following custom items: Brooks B17 Women's saddle $140 Brooks leather saddles have been made in England since 1866 and come in men's and women's shapes as well as in several colors and styles. The leather is durable, molds to your fanny, and will outlive you if you take care of it. Windmill grips $35 Hand-stamped leather grips are customized and sealed/dyed by owner Sarah Goeth Mammel; patterns and words can be stamped. The leather is durable, comfortable, and as southwestern as you can get. Wine box bike crate $15 Owner Aaron Goeth retrofits and installs wine boxes to mount on front or rear racks for riders looking for a chic move up from milk crates.

7. Speedo Deluxe Mesh Equipment Bag lane4swim.com, $16 Every swimmer needs a good bag; this 100 percent nylon and mesh bag comes with webbing shoulder straps, hang loop, I.D. sleeve pocket, draw cord and cord lock closure, and side zipper pocket. It comes in multiple neon colors, too. 8. Stohlquist Children’s Life Jacket rei.com, $49.95 This children’s life jacket has wraparound pieces of foam in the front and collar so that children stay face up in the water. A waist belt, solid zipper, and under-strap also keep children secure and comfortable.

10. Spiagga Ombre Anti-Sand Towel cassadecor.com, $49.95 This 100 percent combed cotton anti-sand towel is a must have that includes quick drying for energy saving. The front is made of soft sheared pile, and the back has a flat-woven construction to repel sand. This luxury item comes in multiple fun summer colors.

9. Boys’ Swim Diaper Shorts and Girls’ Swim Shirt lilgreenbeans.com, $4, $4.50 These cute and affordable swim diaper shorts are for the little man who wants to be big, while the nylon and spandex surfer-girl swim shirt provides protection for all water activities.

6. YNOT Cycle "The Kassi" pannier bag windmillbicycles.com, $80 These Cordura bags are handmade in Toronto. The Kassi is a favorite, as it can mount on a front or rear rack and doubles as a tote bag so you don't look like a total geek when you carry it around the store.

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Feel

Taming Your Trigger Points

Working out your knots can improve health By j. jody kelly

T

rigger points—those tight

little knots in the skeletal muscles of your body—can trick you. They often hurt and don’t go away in a few days or a week, even after you apply the usual home remedies, such as pain relievers, ice, gentle stretching or yoga, an Epsom salt bath, and a period of rest. It’s common for the pain or stiffness to migrate to a nearby location in your body a few days later. Some trigger points are large enough to feel when you rub them and painful enough to make your normal range of motion difficult or impossible. Even the smallest trigger points deep in the muscle tissue, identifiable only by tightness or tenderness, can cause problems. If left untreated, trigger points can range from minor annoyances to major pain and restrictions in your range of motion. Nobody likes them, but most

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athletes have to deal with trigger points sooner or later. According to Donna Finando, author of Trigger Point Self-Care Manual for PainFree Movement, two common causes of trigger points are overuse, such as making repetitive motions, and overload, such as lifting something too heavy. Most athletes perform actions like these all the time and many develop painful trigger points. Home remedies provide temporary relief but seldom smooth out the knots permanently. Your next step may be to get help for these pesky problems. Professional treatment for trigger points includes massage, chiropractic care, acupuncture, injections, and other types of bodywork. All of these treatments will usually release the knot and make the muscle relatively smooth again, but they take time, money, and patience. Wouldn’t it be great if there were a way

for you to release your own knots as soon as you notice them? It would be even greater if you could prevent most trigger points from developing in the first place. Can you really take preemptive action to keep your muscles smooth, elastic, and pain free? You can probably learn to tame most of your current trigger points and then prevent others from occurring or at least from causing big trouble. However, you have to be willing to cause yourself some discomfort or even pain for the first week or two, and you have to work on the trigger points consistently, preferably every day. It’s a little like flossing your teeth. When you first start flossing, or resume after several days off, that sharp little strand of floss can hurt and may cause your gums to bleed. But soon you’re back to where your dentist wants you to be: reducing inflammation and improving overall wellbeing. Not many people love flossing, but they do it if they want optimal health. Not many people love working on their trigger points, but some do it as their only therapy. Others do it in between professional treatments. Doing trigger point self-therapy takes a little bit of equipment and some knowledge. You can choose among several excellent toolkits, many of which include instructional DVDs. Good kits are available from Austin’s own Trigger Point Performance Therapy (tptherapy.com) or, at a discount, at Amazon.com. Many local running stores and bicycle shops also carry the starter kits. If $70.00 to $220 seems too steep, especially if you don’t know whether you’ll like working on your own trigger points, you can watch any number of trigger point videos on YouTube. Then spend $25 to $40 at a store like Academy, Target, or Wal-Mart for a dimpled (no-seam) softball, a couple of tennis balls for gentle work or lacrosse balls for harder work, and a foam roller. Before you dig in, keep some overall principles in mind: 1. Breathe deeply. Even if you’re in pain, keep on breathing. Richly oxygenated blood does a better job of removing toxins from tight, restricted muscles. 2. Make sure you are well hydrated. Water helps lubricate the muscles.

Illustrations Provided By Trigger Point Performance


® ®

MASSAGE AND FACIAL SPA MASSAGE AND FACIAL SPA

3. Do your best to relax your entire body, especially the muscle containing the knot. Find a warm (or at least not cold) room to work in and keep on breathing. Use music if it will help you stay relaxed. 4. Be gentle at first. Apply compression with a ball or roller directly to the tender spot. Lean against a wall or sit on the floor to put enough pressure on the trigger point. If the pain feels too harsh, back off and try a gentler technique. 5. For most trigger point work, it’s usually a good idea to alternate between still pressure and pressure in motion. For example: Place a ball on the floor and practice sitting on it between the bony areas, first on one side and then on the other. Sit still for several seconds. Then move side to side and back and forth for several seconds.

can. You can also move side to side as well as up and down so that you compress the entire area. Later on, you might be able to use a lacrosse ball or softball to release knots in this highly sensitive underarm area. After you have experimented for a few weeks with inexpensive equipment and YouTube videos, you’ll be in a better position to decide whether you should make time in your day and room in your budget for the Trigger Point Performance Therapy kit and DVDs, and maybe even take the eight-hour course in myofascial compression techniques, which is offered about once a year in Austin. A kit removes all guesswork because it shows specific protocols for a dozen trigger points, and the course ensures that you know exactly what you’re doing for your body. When you have mastered the basics, you may want to experiment on the hundreds of additional trigger points that may show up in your body from time to time. You may not be able to regain the supple, fluid feeling of childhood, but there’s no reason to live with pain and restricted movement. Taming your trigger points can help you keep doing the sports you love. AFM

When you’re ready to get to work, you may find that your piriformis or one of your gluteus muscles is tight or tender, as it is for most runners. You could use a soft racquetball for a few days; when the pain lessens, move to a larger, slightly harder tennis ball. Then use a hard lacrosse ball for a while. It’s possible that later on you could even use a big, hard softball or a hard roller as a preventive tool, though never as the first attack on a painful trigger point that is already inflamed. There are advanced techniques that move beyond the measures discussed above. It would be very painful to subject a highly tender trigger point to an advanced amount of pressure. Imagine that you have discovered a painful trigger point under your arm. You can modify techniques by keeping your hips on the floor while you move Many highly dethe underarm area only half tailed videos are an inch or so. Another way available on Youto modify and soften the Tube; for a simple advanced technique is to introduction, see lean your left side against a this short example wall, using your right hand of sitting and rolling to hold a tennis ball between on a ball: your trigger point and the http://youtu.be/ wall. Lean against the ball dEzGoZc3QtQ very gently at first and apply more pressure when you

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To watch an advanced technique with a foam roller on the latissimus dorsii, see this short, silent video: http://youtu.be/ XUcgCoaQD6c

MAY 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 6 9

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Feel Medical Tent

Planning for an International Sporting Event What to know to get ready for the big event by Martha Pyron, M.D.

Heat and Humidity Train in similar conditions prior to race Air pollution may cause you to take asthma meds more frequently; plan with your doctor

Risk of Blood Clot

Rapid ascent above 2,500 meters may produce altitude sickness (nausea, headache, dizziness, and fatigue) but symptoms may resolve quickly with descent

Flights longer than three hours increase risk of cardiac event during race and blood clot on flight home from race. Wear support stockings/ socks

Walk and move on the plane frequently—book aisle or exit row seat so you can get up more easily

Give yourself adequate time in new location prior to race (days, if possible) to adjust to jet lag. If you are going to use a sleep aid on the plane, try it out ahead of time.

+

6

Worsening symptoms can require immediate, life-saving medical care

Traveling more than six time zones is more difficult

TIME ZONES

You will need several days to acclimate to a new time zone; diet, exercise, and sunlight will all help your body sync

Hydration

Avoid dehydration in flight. Drink 1.5 glasses of water each hour (regular-sized glasses, not airplane glasses); aim for 300 cc/hour. Bring your own water/sports drinks and put them in the pocket in front of you as a reminder.

If adequately planned, travel across time zones will not have an effect on performance. Start to preset bodily rhythms prior to flying (may take one to two weeks) It's easier to recover when you fly east Stay awake the first day if you can

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The type of athlete you are affects adaptation: Extroverts and younger athletes are more likely to attend social events right after arrival, which means faster adaptation


Vaccinations

Follow up with your doctor prior to travel for a full physical/vaccine check (flu, tetanus, meningitis); information

about vaccines for specific travel locations can be found at cdc.gov Vaccines may take months to be active, so plan ahead. Find out three to six months ahead of time what you need so you will have time to prepare for your event. Risk for illness

Bring medical records on

Obtain a comprehensive

with travel

your trip, including

physical Exam by your

Traveling more than five time zones

• Past medical history

doctor prior to travel

makes the risk of illness (usually

• Past surgical history

• Go over vaccines

respiratory or stomach) two to three

• Medication list, including doses

• Review risks for illness/injury and

times greater

and timing

• Overall, you have a 20% risk of illness • Immediately after travel, your risk is higher (32%)

• Discuss anxiety about travel/event

• Medical insurance coverage

• Discuss jet lag, etc.

• Consider providing a copy of

• Discuss prevention of illness/injury

medical records to your coach,

• After returning home, you are at a 10% risk of getting sick

cardiac events

• List of allergies

athletic trainer, or doctor if she or he is traveling with you

• Obtain prescriptions for medications that might be needed during travel • Assume you will not have

Eating on the Plane

access to any medical supplies • Bring wound care, such as bandages and antibiotic ointment, as well as medicines for stomach difficulty (e.g., Pepto-Bismol) and diarrhea

Special meals may be arranged for athletes in advance, such as low fat, high carb, vegetarian, etc. Avoid overeating since you will not be moving much on the flight and are tapering Avoid coffee, tea, carbonated, and alcoholic drinks since they are dehydrating

Pack healthy snacks that require minimal storage difficulties in case of layovers or hunger during the flight (fruits, crackers, energy bars, liquid meals)

(over-the-counter as well as prescription meds)

Create Emergency Plan

Do this with your family members—create a list of contact numbers, share details, know public health resources for your destination

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Feel Medical Tent

Dealing with Sunburn Correcting overexposure to harmful UV rays

B

BY Ruthie harper, m.d.

elieve it or not, even in today's world where

there is a wealth of knowledge about the damaging effects of the sun, I still get many patients coming to me to try to reverse the unsightly and sometimes downright dangerous effects of having been exposed to too much sun while enjoying one too many piña coladas. UV exposure from the sun causes skin deterioration and photoaging, robbing skin of a youthful appearance and leading to pigment changes. Sun damage accumulates with each exposure and increases exponentially when a sunburn occurs, damaging your skin’s DNA and causing persistent inflammation and oxidative stress. Even those with the best intentions sometimes end up in my

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chair with sun-related skin issues. If you do get a burn, there are ways to treat, calm, and soothe the skin. The first, and perhaps most obvious, is to stop the UV radiation. Get out of the sun! If you must be outdoors, cover up your exposed skin and use sunscreen with an SPF of 25 or higher, reapplying frequently. Relief is the next step, and there are many remedies that can help heal, soothe, and calm the skin, depending on the severity. For mild cases (or cases that don’t require a trip to the hospital), I recommend the following:

Medications such as aspirin, ibuprofen, and naproxen are helpful, especially when started early, to help decrease pain and inflammation. If your case is more extreme, your doc-


tor may prescribe you prescriptionstrength, nonsteroidal anti-inflammatory medications (NSAIDs).

Soothing the skin can be done with a treatment as basic as aloe vera, which is the gel-like juice of the aloe vera plant that can take the sting and redness out of sunburn by constricting the blood vessels—reducing redness, swelling, and free-radical damage. You should apply the gel directly to the burn five to six times per day, for several days.

The delicate skin on the face should be treated differently than the body. New ingredients in the skin care marketplace are ideal for soothing sensitive skin. Some scientifically proven ingredients to look for include sepicalm (sodium cocyl aminoacids) and seawhip; both are great in helping reduce irritation and calm sensitive, irritated, sunburned skin while infusing hydration. Arnica and Canadian willow are also great ingredients that provide superior healing benefits and visibly decrease redness and inflammation.

Cool, not ice-cold, baths and compresses work well to soothe the skin. You can make one at home with equal parts milk and water, or use Burow’s solution, which you can pick up at your local drugstore. This product usually contains about 13 percent aluminum acetate and has astringent and antibacterial properties that are helpful in treating skin conditions such as rashes and burns. Silver sulfadiazine (1 percent cream, Thermazene) is another topical cream that can be applied, but avoid use on the face. Avoid bath salts, oils, and perfumes that may cause irritation, and use fragrancefree skin moisturizers.

How to soothe sunburned skin

Medications, such as aspirin, ibuprofen, and naproxen

Aloe vera gel

Of course, as a doctor, I have to say that prevention is so important! It is always best to avoid sun exposure to the point of sunburn. If you take the right steps and properly protect yourself—and are diligent about protection—you will likely avoid sunburns and the short-term consequences that come along with them— painful inflammation, redness, and blistering—as well as the long-term risks of skin damage and skin cancer. AFM

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Dam That Cancer

2013 Swimsuit Issue

photography by Brian Fitzsimmons

makeup by Lauren Lumsden of Rae Cosmetics hair by Lacey Fuentes of Rae Cosmetics at Lake Austin

Trey Hardee: Hurley Phantom 60 Block Party Warp Boardshort, $65 tylersaustin.com Chelsea Johnson: Volcom Top - Women's Stephanie Cherry Cozi Underwire Top, $50, volcom.com; Roxy Bottom - Hot Competition Fitted Shorts, $44, roxy.com; Hurley Hat. $25, tylersaustin.com 74 a u s t i n f I t m a g a z i n e . c o m

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Hurley Phantom 60 Walker Boardwalk Walkshort, $65 tylersaustin.com

Trey: Hurley Puerta Rico Blend Boardshort, $45 tylersaustin.com

O'Neill Tahiti Slide Halter & Hipster Pant, $196 oneill.com

Chelsea: Hurley Mayan Stripe Bikini, $74 tylersaustin.com Ma y 2 0 1 3 a u s t i n f I t m a g a z i n e . c o m 7 5


Trey Hardee Claim to Fame NCAA champion and record holder in the decathlon; Olympic silver medalist and world champion; Global Ambassador for the Flatwater Foundation Fun Fact When not training, Trey loves doing anything "Austin": playing guitar, piano, golf, standup paddleboarding, swimming at Barton Springs with his Rottweiler Minka, playing washers in the backyard, or relaxing on South Congress Avenue. Follow Trey treyhardee.com @treyhardee Facebook.com/ treyhardee

Hurley Phantom 60 Block Party Warp Boardshort, $65 tylersaustin.com

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Ma y 2 0 1 3


Chelsea Johnson Claim to Fame Two-time NCAA champion in pole vault; world silver medalist; Director of Development at the Flatwater Foundation Fun Fact Chelsea’s dad Jan Johnson won the bronze medal in pole vault in the 1972 Munich Olympics and is also a former world record holder in that event. He taught himself how to pole vault in his barn with a pitchfork over bales of hay. Her mother Jani Johnson was one of the first women to receive a Title 9 scholarship, and she post-collegiately ran marathons for Nike-South. Follow Chelsea @chelsrosej flatwaterfoundation.org Roxy Beach Fever Swim Top & Bottom, $90 roxy.com

Ma y 2 0 1 3 a u s t i n f I t m a g a z i n e . c o m 7 7


Train AFM FITTEST

Trigger Point and Camp Mabry Raise the Bar Learning more about the AFM FITTEST sponsors

Camp Mabry

E

ven though Camp Mabry has been an integral part of Texas military life since 1892, the AFM FITTEST competition may be many Austinites’ first introduction to this centrally located National Guard post. In fact, Camp Mabry may be one of the most underappreciated fitness locations in the city. As members of the Texas Army National Guard, the Air Guard, and Texas State Guard, the men and women who frequent the base have a basic level of fitness (for National Guard requirements, visit txarng. com). Many of these citizen soldiers choose to take their workouts up another notch, and that’s where the base’s CrossFit affiliate group comes in. It’s not fancy; the group meets in a large building with garage doors that can be thrown open to let in the air. Supplies are stacked in various areas, and the primary decorations are a large U.S. flag and the Texas state flag on opposing walls. The workout equipment is basic: a Rogue system similar to what is used during the AFM FITTEST for pull-ups, weights, a clock, med balls, boxes for step-ups, a white board with the workout of the day (WOD), and a small sound system spitting out

some pump-you-up tunes. A group of 30 people, 12 of them women, are working out instead of eating lunch (there’s also a 5:30 a.m. group) while several coaches move around the floor correcting form and offering encouragement. Chief Warrant Officer Tricia Crawson gives direction, models, and corrects. In addition to being a Guardsman, Crawson is also a wife, mom, and legal administrator who manages to work out five to seven days a week and help with the CrossFit group as one of the certified instructors. “We have a wonderful support system in the Texas Military Forces,” she explained. “They’ve allowed us this space for workouts and anyone with a Department of Defense ID card—that includes retirees—can come to the class for free.” CrossFit-type workouts, which emphasize functional movement and utilize body weight, are a benefit to military preparedness. In addition to the workouts, many of the class members had recently begun a Paleo diet contest. Crawson pointed out that the groups’ interest in an improved diet is another positive side effect of the optional workout: “The Army can be a little slow on the nutrition side, though this is getting better. We help people who are recovering from injury, who may have put

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by Leah Fisher Nyfeler

on weight once they come off of active duty—some 60 percent of first attendees come to our fundamentals class* having difficulties with their weight and physical fitness. We’re all looking to get better, and anything we do here can be scaled or modified.” Captain Eric Fuentes is taking part in this nutritional challenge and is curious to see how the diet will affect his performance in the CrossFit Games. The group has been a “great thing” for him and “changed my eating habits, changed my life.” Fuentes works in recruiting and retention and explained that although the basic level of fitness in the Guard is great, “we’re always looking to improve.” Like Crawson, Fuentes volunteers his time as a certified instructor to help lead the group even though he has a demanding travel schedule; in fact, he and another group member were off to the side, making up the previous WOD they’d both missed. Staff Sergeant Luis Torres joined the Texas Army National Guard almost 12 years ago and has seen three deployments (Iraq, Kuwait, and Afghanistan). In addition, Torres is a marathoner—he’s run Ft. Worth’s Cowtown Marathon, Rock and Roll San Antonio, and the Bataan Memorial Death March—and a triathlete. He attends the CrossFit workout five times a

week, though he modifies his schedule when he’s getting ready for an event (after all, he’s got Guard service and a job to work around). He explained that the group is tight-knit; Torres knows about 80 percent of the people there—and he enjoys that camaraderie. “CrossFit helps me mentally,” he said. “My body may say ‘no’ but the other group members say ‘go.’” That great group feeling is evident in the hard work everyone puts out, regardless of skill level, and the air of mutual respect for members. “Rank just doesn’t matter here,” affirmed Crawson. “We’re all just working out.” And those workouts certainly pay off; last year’s 20–29 overall AFM FITTEST winner, one of the 10 FITTEST featured in the August Austin Fit Magazine 2012 issue, was Jaclyn Keys, a volunteer coach for the Camp Mabry CrossFit group. Will Keys be back to defend her title? Will one of the other group members represent Texas’ citizen soldiers on June 15? Whatever the case, the AFM FITTEST and Camp Mabry can be proud. AFM *Those new to CrossFit must take a fundamentals class; the Camp Mabry group has one once a month for about 24 people. There is currently a waiting list.

photography by Lamine Zarrad


Train AFM FITTEST

Trigger Point Performance Learning more about the AFM FITTEST sponsors Trigger Point Performance, the 2013 AFM FITTEST presenting sponsor, is a company based in Austin, Texas whose revolutionary methodology and patented products mirror the feeling of a human hand. Trigger Point Performance’s mission is to provide the most practical style of therapy—something that can be “understood by anyone in need of a lifestyle change, performance enhancement, or general wellness.” Their green and white rollers and balls have become ubiquitous tools for all sorts of athletes who desire to get the most out of their bodies. Here is an explanation of myofascial compression technique from the good folks at Trigger Point Performance with information on how this technique can aid in both your preparation for and recovery after the AFM FITTEST on June 15.

M

yofascial compression technique (MCT) is a revolutionary approach to movement preparation by Trigger Point Performance (TPP). This involves using specific TPP tools to build compression into muscles and take them through a range of motion, which replicates how our body moves in everyday activities. Due to our postures, habits, training, and, most importantly, dehydration, our soft tissues can begin to get “stuck” to one another over time. This leads to lack of muscle coordination, decreased efficiency in movement, muscle imbalances, and eventual injury. MCT is designed to systematically re-introduce this motion in a safe, uncompromised environment. Many people begin a training session with a dynamic warm-up that includes exercise such as bodyweight squats, lunges, and push-ups. While a warm-up is not a bad idea, the tissue was not prepped for this movement; there is an erroneous assumption that a “warm-up” simply involves increasing core body temperature. Although this may occur slightly, true preparation involves safely bringing blood to the muscles and surrounding

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tissues and taking the body through a range of motion. Movements do not injure people; load and intensity cause injury, so it’s important to first be in an “unloaded” position (i.e., sitting or lying) while moving and then load the joints to move (i.e., squats, lunges, etc.). The body becomes much more prepared for the task and this greatly reduces the chance of injury and increases performance. MCT is delivered in a format that is easy to understand and follow. There are six main sites in the body, which we call our “Ultimate Six Programming”: These are the soleus, quadriceps, psoas, piriformis, pecs, and thoracic spine. For a competition like the AFM FITTEST that involves total body endurance, strength, and power, the Ultimate Six is a great plan. MCT should be performed before activity. Preparing for movement properly will reduce the need for the dreaded “recovery” and will increase performance. How does MCT increase performance? Muscle activation occurs immediately after working through an area. To demonstrate: After you perform the soleus manipulation, jump on the manipulated leg for ten repetitions. Repeat this on the non-manipulated side. You will experience a significant difference. Therefore, we recommend you perform the manipulations periodically throughout the day, especially if you have long periods where you sit or stand. This inactivity creates the perfect environment for the body to “lock up.” Use MCT to unlock your body before you ask it to perform. After activity, help to restore your body’s movement and reduce the chances of delayed onset muscle soreness by “cooling down” with TPP’s Cold Roller. Several studies have shown the benefits of utilizing cold compression to help with recovery. In addition, after performing in excessive heat, the Cold Roller has shown to help reduce core body temperature significantly while addressing the muscles. afm


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Here are three of the six key areas for MCT: the soleus, quadriceps, and pecs (for more information, visit tptherapy.com/unlock-your-body-ultimate-6-areas.html). Soleus (1) a. Position: Seated on the ground with one leg outstretched over the baller block and foot baller b. Programming: Foot rotations and knee flexions

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m o o l P ro g ra M id d le S ch

Quadriceps (2) a. Position: Lay face down on the ground with the Quadballer placed just above the knee b. Programming: Work from knee to hip—roll, crossfriction, and knee bends. Then, rotate body slightly and repeat programming from hip to knee

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

phototgraphy by Stacy Berg


Desiree Ficker Creates Fit Fickers Getting children active

W

By Desiree ficker

hen I was a young kid, my dad, brothers, and I would awake at dawn on a school day just so we could arrive at the Potomac Falls public golf course before the first golfer teed off at 7 a.m. We would take our family dog, Sebastian, and run from tee to green over the nine-hole course. My youngest brother often got a head start, and the rest of our gang would try to catch him. We had all sorts of adventures on that golf course over the years, and I often arrived at school with grass stains on my shins. I don't recall feeling tired those mornings; if anything, I was a hyperactive kid who had a hard time sitting still in class. I can't imagine what school would have felt like if I had not gone running beforehand. Running in the morning is still a part of my daily routine. I don't feel as alert, healthy, or happy if my day starts without exercise. It makes me sad to see overweight kids today who are already too inactive to know what this difference feels like. Thanks to my family’s activity, I believe developing exercise routines early on sets the tone for a lifetime of overall physical fitness, while setting an early routine of inactivity is extremely damaging. According to the Mayo Clinic, childhood obesity has more than doubled in children and tripled in adolescents in the past 30 years. Children and adolescents who are overweight are likely to be obese as adults, therefore more at risk for adult health problems such as: heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis. One study showed that children who became obese, as early as age 2, were more likely to be obese as adults. As parents and teachers, what can we do? The simple answer is that we can help get these kids moving! Although I did not always love getting up at the crack of dawn and running, I believe that early encouragement set the stage for my intrinsic motivation to exercise. As a result of this belief, I have started a Fit Fickers running group for kids ages 6-15 (fitfickers.com; there are also summer triathlon camps for kids). We meet on Mondays and Wednesdays at Jack &

Online

Adams Bicycles; they’re kind enough to let us use the shop as a meeting place. This works out well for parents who can hop into the Jack & Adams free core class or go for a jog on Lady Bird Lake while their kids exercise. We head to the park next door for running drills, relays, and fartlek runs, where kids take turns yelling out answers to “your favorite part of spring break" or "your favorite thing about summer." I’ve noticed that, when the kids show up for workouts, they are often tired—sometimes even a little grouchy—after such a long day. Our jogs to the park are often the complete opposite of our jogs back; their moods and energy levels change almost as soon as we start moving. Stories spill out, the kids are laughing, and the group morphs into a bunch of rosy-cheeked, fit kids. I love seeing this transformation, and I am guessing this is what keeps them coming back for more. Our bodies—young, old, and all ages in between—are meant to move. Why have kids stopped moving? The infrastructure of our society enables physical inactivity. We no longer want our kids to walk or bike to school because of safety and time constraints. Kids either take the bus or are driven short distances to school. Physical education in schools has been reduced or eliminated because of budget cuts, combined with a greater emphasis on academic performance. Video games and social media outlets encourage kids to stay inside and sedentary where snacking becomes much more of a focus. Our job as adults is to try to encourage the spread of physical activity in children along with growing their imagination involving the outdoors. We are responsible for setting boundaries on television, smart phones, and other video game devices. Getting outside and out into nature is one of the most therapeutic mood enhancers you can get as a kid (or as an adult, for that matter). Please try to think about ways we can further help the kids in our families and in our communities to become more active. Maybe it's starting a kids’ running group, going for a family walk every evening, starting "carpooling" neighborhood walks to school as a chaperone, or even beginning the day with a family golf course run. Just remember to get out there early before the golfers start. AFM

For more info on the Fit Fickers kids' run group and triathlon camps, visit www.fitfickers.com

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


Train Swim

Goal Oriented Swimming These 12 characteristics help create clear purpose

I

t is purported that Yogi Berra once said, "If you don't know where you are going, you will wind up somewhere else." Any die-hard open water swimmer has to appreciate the wisdom there. Without the direction provided by a clear sense of purpose and coordinated, meaningful, well-structured goals, you're unlikely to get where you want to go. Make sure you are clear on your purpose for swimming. Then you can begin setting goals by identifying your destination. “What?” you may ask. “My purpose for swimming is to support a lifetime of health, fitness, cosmetic benefits, and fun. I'm not looking at any destination.” Fair enough. There is a difference be84 a u s t i n fI t m a g a z i n e . c o m M ay 2 0 1 3

By Keith bell, ph.d

tween a purpose or a mission and a goal. Your purpose is ongoing. A goal, by definition, has an end point. So, as long as you are clear on your purpose, and it resembles the one stated above, it may be okay not to have an ultimate destination, such as the goal of choice for those whose mission is the pursuit of excellence in competitive swimming: “To win the Olympics in world-record time.” On the other hand, as long as you are clear on your purpose, more proximate goals can be tremendously valuable for helping you fulfill your purpose, whatever it may be. Short-term goals set for today and for this week are the best goals anyway. Good goals aren’t so much about what you

want to accomplish. They are much more about what you are going to accomplish in order to get what you want. Moreover, the only opportunity you ever have to act is now. I usually recommend that swimmers (and other kinds of people) set at least three goals for the week. Three is a nice manageable number (and as the week goes by, you can always add more). If you strive to accomplish at least three good goals each week, you're likely to stay on the road to fulfilling your mission.


TEXAS

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Twelve Characteristics of Good Goals Goals work best when they have certain characteristics. Good goals are: 1. Consistent with your mission You have a mission. Set goals that will keep you on track to fulfill your mission. 2. Clearly specified behaviors to be performed State your goals in terms of action, not vague states of being or consequences of the action to be performed. A good goal leaves little room for doubt as to what is to be done. 3. Positive In psychology, “positive” means "toward"; “negative” means "away." Your goals should describe what to do rather than what not to do. 4. Measurable You must have some way of assessing your goals against some standard; otherwise, you have no way of telling whether you reached your goals. 5. Quantified Attach a number to your goals. Quantifying goals is a good way to make sure they are measurable. If it doesn’t make sense to tack a number onto your goal, it’s not a good goal. 6. Time limited Specify some time by when your goal will be achieved. If it doesn’t have a time limit, it’s not a goal; it’s an intention. 7. Open-ended Set goals with depth. Don’t limit your performance. Most often it pays to attach an “at least” or a “fewer than” to your goal.

9. Reasonably attainable Forget realistic. You can never know if a goal is realistic until after the fact. When the game is over, if you reached your goal you can say your goal was realistic. Or, if you failed to reach your goal, you can label it unrealistic, but what good would labeling either one do? When the game is over, who cares if your goal was realistic? The game is over. Before the fact, all you can do is make your best estimate—on the basis of your preparation and past performance—of a level of performance that you believe will give you a reasonable chance to succeed. You decide what constitutes "a reasonable chance to succeed" for your particular circumstances. 10. Imperfect Except for short-term, easily attained goals that are mere reminders, avoid perfectionistic goals. Omit the words “always” and “never” when you construct your goals. 11. Flexible Goals should be written in pencil, not carved in stone. Your goals are your tools. Use them. Don’t let them control you. A good goal, like a good tool, is one that works. If your goal isn’t working for you, get a handle on one that fits. Remold it or use another tool. 12. Personal Make your goals relevant to your situation and worded in language meaningful to you. *Excerpted from The Swim to Win Playbook, Copyright © 1998 by Dr. Keith Bell www.keelpublications.com AFM

8. Challenging Most of the time, challenging goals will boost enjoyment and enhance performance.

For further explanation of how to set goals, about 300 examples of good goals for swimmers, and much more check out my book The Swim to Win Playbook at KeelPublications.com. Online

While you're setting goals, why not set some goals for the May 4 Howdy Honda Cap 2k and other local events? Go to AmericanSwimmingAssociation.com to find the 2013 calendar of events, event information, and entry forms.

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Train Bike

Common Cycling Injuries to the Spine Misalignment can cause physical pain By steve cuddy

H

ere’s the good news about cycling: It has significantly less weight bearing and impact load than its more popular aerobic counterpart, running. The bad news, however, is that cycling injuries are not that much less prevalent than those seen in running. Aside from crashes, cycling injuries tend to be overuse in nature and are based more on how a rider’s body functions in relation to his or her bike—a rider’s biomechanics. By making a series of small tweaks to the geometry of the bike, professional bike fitters can do amazing things to make a rider comfortable. Based on their methodology and level of expertise, fitters will take many factors into consideration when ultimately settling on a fit for their client. These factors include seat height and fore-aft position, handle bar and brake lever position, pedal type, and cleat position. Unfortunately, a proper discussion about bike fitting would be far too extensive for this article, but one must consider it an absolutely vital role in meshing the asymmetrical

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

human body to the symmetrical bicycle. Undoubtedly, a good bike fit is worth every penny a cyclist spends on one. For the orthopedic physical therapist treating a cyclist (that’s me), the key to treating injuries is in understanding the inherent asymmetry of the body. When specific joint and soft tissue dysfunctions are present, poor postural patterns can result on the bike, leading to habitual tendencies and pain. The key to treating these tendencies is in examining the cyclist and understanding how he or she compensates for poor biomechanics on the bike. A cyclist’s tendency to compensate for biomechanical misalignment is intensified when the cyclist (or any athlete) encounters a greater workload, higher respiratory demand, and, ultimately, fatigue. The following is a discussion of common spine injuries that cyclists sustain.

Low Back Pain Cyclists encounter low back pain on the bike when their position demands greater extension (arching) or flexion (rounding) of their


K Karen Knight D.D.S.

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spine than their soft tissues or joints are capable of. Most often, I find that cyclists with back pain are set up in a position that 1) excessively spreads them out from their hand position to their hip position on the saddle; 2) excessively lengthens their hip position to their foot position; or 3) both. These situations will cause their pelvis to tilt forward too much, arching their back. In the situation of too long of a reach, the resultant rib cage position causes even more problems. As the arms reach too far forward, the lower front ribs will flare out. This position disengages the core abdominal muscles and changes breathing mechanics so that the cyclist uses the lower back muscles more than those muscles can tolerate for sustained periods. When the back muscles become tonic and overdeveloped, the pelvis begins to tilt forward even more and, over time, compressive issues such as disc herniation and nerve irritation start to occur. A cyclist’s lower back rounds (or flexes) too much when his or her position from hands to hips, or hips to feet, is too compact. This causes the pelvis to tilt back too far or, in the case of not having a longenough reach to the pedals, forces the hips to flex beyond their range of motion capabilities. Cyclists need to be able to flex their hips a minimum of 115 degrees. If that isn’t possible, then the pelvis will be forced to rock back while seated on the bike (hyper-flexing the low back), especially when the hands are in the drops. In this situation, the hips (femur bone) will also be forced to compensate by rotating outward, causing the pelvis to rock or spin on the saddle. Now the whole lower leg is out of alignment, opening up the cyclist to other lower extremity issues. We often find the problem occurring on one side and not the other. This is because the body is not symmetrical. Some of our most important organs are predominantly located on one side of our body (heart, liver), and our diaphragm and lungs are shaped differently on either side. This sets us up to position ourselves, move, and function in slightly (and sometimes very) asymmetrical ways. The diaphragm and lungs are of particular importance since there is often an asymmetrical look to the rib cage and a slight, but significant, difference in respiratory mechanics on one side of the body as compared with the other. There is a

school of thought that this is the root of a lot of the problems seen in cycling. The cyclist is basically fixed into position at the feet and the hands so, if he/she can’t control the asymmetrical tendencies of the body (i.e., breathing), there will be compensation and, eventually, problems.

Neck Pain

Neck and shoulder strain is usually caused by a problem with the cyclist’s position on the front end of the bike. Having to reach too far for the handlebar hoods or too low for the handlebar drops may put the neck and upper back soft tissues and joints at or near their limits. This usually causes strain on both sides of the neck/ shoulder junction or centrally in the middle part of the neck. However, again, if the cyclist is sitting with poor hip alignment, then he or she will be have to reach the arms differently and position the head and shoulder girdle asymmetrically. I have found that asymmetrical breathing patterns, caused by or in conjunction with an asymmetrically positioned pelvis, are the most common finding with cyclists. Again, there are very common patterns, and my example here is one of them. Let’s say a cyclist has more difficulty breathing into his or her right chest wall. Posture may compress the rib cage on that side so that it’s hard for the ribs to expand for greater air intake. The cyclist may make several compensations: One of them may be to recruit the neck muscles to help pull air in. Some of these muscles have a direct attachment to the first few ribs and sternum and can be used excessively to move these ribs to expand the chest, especially under increased cardiovascular demands. The result is neck pain, over-activity, tightness, and a potential cascade of cervical spine problems. These are just a few examples of spine issues we find in cyclists. The bottom line is that there are asymmetrical postural tendencies in the human body. Most people can control them with good awareness, strong core muscles, and healthy soft tissues. A good bike fit can also correct some of these postural influences. However, if problems persist, cyclists may need to visit a good orthopedic physical therapist or chiropractor to evaluate and sort out their twisted bodies. afm

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Train Run

Running While Pregnant

Adjusting exercise expectations for success By Dacia Perkins

M

y joints might be looser, I might have extra blood in my system, and my resting heart rate might have risen, but that doesn’t mean I have to hang up my running shoes and become a coach potato. Yes, you might have guessed it; I’m pregnant, but that will not stop me from doing what I love. Pregnancy is an exciting, stressful, and exhausting time full of questions and uncertainty. Some expecting moms are over the moon with joy; others are scared out of their mind. If you read my previous AFM article, “How to Balance Training and Everyday Life,” you might recall that my first pregnancy came as a shock. Well, this one is no different. It seemed I had just stepped away from professional running so I could find my passion for the sport again. Well, I’m not going to let this stop me; I am determined to keep running. Last time, I kept it up until I was six months into my first pregnancy; this time, I’m shooting for nine months. Not surprisingly, your body is different when you’re pregnant. Not only are you gaining weight and thus putting extra pressure on your body, but your ligaments loosen and your heart rate elevates (along with a few other things). So you have to be a little more cautious than normal. Of course, it’s always important to consult your doctor to get the go-ahead for exercise. But once you do get clearance, there’s no reason you can’t keep working out. Some studies have shown that working out while expecting can improve your mood, help you sleep better, and lessen those pregnancy aches and pains.

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


Charlotte Brigham,

Charlotte Brigham, Broker, Charlotte MBA Brigha Broker, MBA

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Here’s what I have found gives me success in my workouts when I’m pregnant. Keep running, but slow down Typically, you can keep logging the same mileage you were running before you were pregnant, though probably not at the same clip. I’ve found I’m still able to complete my usual running routes; it takes me a little longer. I was running an easy five miles in 35-40 minutes before I was pregnant. Now it takes me 40-50 minutes to cover that route. No problem—it’s still just as challenging, but I have to take into account that my body is different. Don’t stop your core work—just modify I love to do core exercise. Who doesn’t like a flat stomach, especially during swimsuit season? Just because I’m pregnant doesn’t mean I have to stop. As my pregnancy progresses, I will simply modify my exercises to accommodate my growing belly. For example: When doing abs and v-sits, I use a few pillows to keep my back elevated off the floor. I also incorporate some cat-cows, a yoga stretch that is great for lower back pain, into my routine. Drink more water than ever before It’s really easy to overheat when you’re pregnant, which is not good for your growing baby. It’s important to drink plenty of water

before, during, and after your workout. I like to take a handheld water bottle with me on every run. What used to only be used for long run days is now essential for all my runs. If it doesn’t feel good, stop…but don’t give up There will be days when running doesn’t feel good. Maybe your stomach starts cramping or your lower back is aching. If this happens, stop and take that day off or try a different form of exercise like swimming (if the pain is really severe, consider contacting your doctor). But don’t give up running just yet. Give it a couple of days—or even a week—and then try again. You might be surprised with how much better you feel on another day. When all else fails, it’s OK to walk There might come a point in your pregnancy when you’ve taken time off and your body still doesn’t feel good with running. It’s OK to step away. Remember: You’re not going to be pregnant forever. It’s OK to just walk. During my first pregnancy, I stopped running when I was about six months along. It was the dead of winter and I didn’t have access to a heated pool for swimming, so I turned to walking. The exercise kept me moving and got my blood circulating, which, ultimately, was what the doctor said I needed. There are many things you may have to give up while pregnant, but running doesn’t have to be one of them. If you were already running, then you should be able to keep it up. Bear in mind that, while your body is changing, your daily exercise routine needs to be adaptable to accommodate those changes. afm M ay 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 8 9

Charlotte Brigham, Broker, MBA 512-423-5707 CharBrigham@Gmail.com Your Downtown Condo Expert

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Train Muscle Movement

Building Push Power

Increasing your explosive strength for AFM FITTEST success By Diane Vives, MS, CSCS

T

he ability to produce powerful movement is at the crux of sport and competition. In the AFM FITTEST competition, one of the tests is the Standing Med Ball Toss that measures upper body power through the pushing motion. In order for any individual to access the most powerful movement, he or she must be able to successfully create the stability necessary for eccentrically loading the pushing movement, maintain strength throughout the entire range of motion, and then increase the rate of force production. This sequence creates an explosive release of the ball for the longest distance. These three movements will address each one of these aspects of training for the Standing Med Ball Toss. When focusing on stability for an upper body expression of strength and power in athletic movement, the lower body and torso create a strong connection with ground reaction forces. 90 a u s t i n fI t m a g a z i n e . c o m MAY 2 0 1 3

This creates a conduit of force production that flows to the upper body and is released through an expression of power as seen in a toss, softball throw, or tennis serve. Therefore, the goal for training becomes the ability to train static motor control—the ability to resist unwanted movement and successfully maintain an optimal position. This static motor control lays a good foundation for movement. The next step is to create strength that challenges the full range of motion through multiple ranges, thus preparing for optimal athletic movement. Finally, speed should be progressively applied with the purposeful goal of moving as fast as the athlete can control for the targeted path of motion. Athletes who build power in this way can direct increased force along the intended path, producing the most powerful, explosive movement. In this case, that would create a med ball toss with the farthest distance.

photography by Brian Fitz simmons


1

Purpose: Achieve multiple benefits. The side plank strengthens frontal (lateral) plane lower body and core stability, a common weakness. Target static motor control (stability) for the ground-based shoulder complex. Then, set up the loading portion of the toss by creating a strong rowing motion.

Side Plank Cable Row • Start in a side plank with the chest in line with a low anchored cable or band.

Make sure the bottom shoulder, hip, and ankle stay in line at all times. Hold the handle with the top hand with the arm extended forward. Keep the head and neck in a neutral position in line with the torso. • While maintaining a stable side plank, pull the elbow of the upper arm back as you retract the shoulder. The elbow should travel on a direct path over the ribs until just past the torso.

• Return the arm to the forward extended position in a smooth, controlled

motion while maintaining a strong plank position. Tweak Down: Perform the exercise with body weight and performing the full

range of motion. Tweak Up: Increase the load on the cable or band but make sure you are able to perfectly stabilize the side plank through every repetition.

2

Purpose: Develop strength in the pushing motion, as well as work mobility in the shoulder complex. The inclined foot position places an increased amount of bodyweight on the upper body load, increasing the intensity of the movement as well as positioning the body for the pike.

Feet Elevated Push-up to Pike • Start in a push-up position. Feet are elevated on a box or bench and hands

should be at a width just outside the shoulders. Shoulders should be depressed; maintain the space between the ears and shoulders at all times through setup and the movements. • Perform a push-up. When you return to the top of the push-up, take small “steps” with the hands toward the box until the arms and torso are in line for the pike.

MOdel Marcus Cox

• Hold the movement for a moment to establish control and good pike

alignment. • Walk the hands back down to the push-up position. Tweak Down: Perform on the ground and walk hands toward foot position

only as far as you can maintain a straight or neutral back position. Tweak Up: Use a stability ball to create increased stability demands or add an external load by wearing a weighted vest. M ay 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 9 1


Train Muscle Movement

Explosive Recline Pulls with TRX • Using the TRX, start with your body in a reclined position with

3

straight, neutral alignment, arms extended, and using heels for ground contact. • Brace your core by tightening the muscles around the torso and hips; then, pull wrist toward sides of the ribs as fast as you can control and catch yourself at the top of the motion. • Hold for a moment to establish control and then extend the arms, slowly returning to starting position. • Maintain alignment through entire movement; do not curl wrists inward.

Purpose: Develop the posterior side of the upper body for a more powerful loading phase of the tossing movement. The posterior side of the shoulder complex and back muscles play a key role in decelerating at the end range of motion after a powerful forward toss or throw, so this movement pays off in all of your powerful forward throws, serves, and tosses.

Tweak Down: Walk feet underneath the body to shorten lever arm and decrease intensity. Tweak Up: Walk feet underneath anchor or elevate feet on box, creating horizontal body position parallel with floor. A weighted vest can be added for the most advanced progression.

4

Purpose: To increase the rate of force production for the med ball toss through an explosive upper body pushing movement while reducing impact by landing on an elevated surface at the top of the motion.

Upper Body Box Jumps • Start in a push-up position with a 4- to 8-inch box positioned under-

neath the chest; hands are on each side of the box in an upper-body wide stance. • Make sure the toes are pulled toward the shins in order to create solid contact with the ground. Brace your core; you should feel positive tension all the way through the shoulders to the hand position. • Quickly lower the body partially into the push-up to load the movement; then, push upward through the hands as fast as possible until the hands leave the ground.

Building power in the pushing motion is safely developed through stages. Our bodies are smart in that if we gain strength in the loading phase of the toss (such as in the pulling motion of the row), we will access a greater expression of power in the forward motion. Strength and power can then be applied—and also decelerated properly—to avoid injury. Putting these attributes together will no 92 a u s t i n fI t m a g a z i n e . c o m M ay 2 0 1 3

• Land as quietly and as controlled as possible on the box in a fully ex-

tended push-up position. • VERY IMPORTANT: Safely walk the hands down one at a time to avoid

impact with the wrist or shoulders on the ground. Tweak Down: Perform speed push-ups on the ground. Maintain contact

with the ground and full control through entire push-up range of motion. Tweak Up: Add a weighted vest with 5 to 10 percent of your body weight.

doubt increase your tossing distance for the Standing Med Ball Toss. Remember: There are fun and challenging training programs by certified fitness professionals all over town that are preparing all levels of athletes for the AFM FITTEST competition with these types of training movements and much, much more. See you at the competition on June 15! afm


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The PRos

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Ricky Berens Claim to Fame American Record holder in the 200-yard freestyle; two-time Olympic gold medalist in the 4 x 200 meter freestyle relay

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Fun Fact In his spare time, Ricky enjoys golf and lying on the couch playing “Call of Duty.” He supports the Dave Thomas Foundation for Adoption (davethomasfoundation. org) and Tyler’s Treehouse (tylerstreehouse.org). FOLLOW Ricky rickyberens.com @RickyBerens Facebook.com/ RickyBerens

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Train Coach Carrie

What to Expect when You’re Expecting (Greatness) Knowing what's in store can help produce results

E

ven if you've never had a baby, you've probably heard of the infamous booked entitled What to Expect When You're Expecting. This guidebook, aimed at gleeful (and obsessively smart) pregnant women, details what every minute of the nine months is supposed to look and feel like. Let's just say that some weeks are prettier than others. You find out things you probably never wanted to know about being pregnant, including reasons for incessant trips to the bathroom: “Is this normal?” Why, yes, it is. You discover that you want to sleep

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

By Carrie Barrett

constantly for the first 12 weeks of your pregnancy: “Is this normal?” Of course, my dear. You get nasty hemorrhoids and gas: “Please tell me this isn't normal.” Sorry, hon; you signed up for it. As an athlete who’s gearing up for a new season, does any or all of this sound familiar? Are you new to a sport and have no idea what to expect? Are you a veteran who puts your body through the rigors year after year? You've all signed up to be athletes, and there are a lot of unknowns that come with the territory (yes, that includes gas and hemorrhoids). I'm not going to spell it out day by day or trimester by photography by Brian Fitz simmons


trimester but suffice to say your body and mind will go through some ugly phases along the journey of reaching the high expectations you've set for yourself this year. So, in no particular order, here is my partial list of “What to Expect When You're Expecting (Greatness).” 1.) Down Days. Accept this now: A bad workout doesn't mean you're slow. It doesn't mean you're not cut out for racing. It doesn't mean that you're not going to finish your race because one trainer session was too tough. It simply means that it was a tough day for you. Pregnant women have a lot of crappy days during their nine months of gestation and it doesn't mean they aren't cut out for motherhood. Thankfully, they can still have a perfect bundle of joy at the end of their labor. Expect a few bad days. But look on the bright side: Unlike pregnant women, you can still enjoy sushi, wine, and cheese. 2.) Hunger! In many respects, you are eating for two during training season. Take pleasure in feeding the machine. There's the normal you who gets up like every other citizen. Then, there's the super you who demands fuel to perform properly. The normal you can subsist on coffee, very little breakfast, no sleep, and pizza. The super you begs to be fueled properly with balanced, whole nutrition; plenty of water; essential nutrients; and vitamins. Mommy-to-be also has the same demands while incubating her bambino. She eats to provide the healthiest growth atmosphere; she takes pre-natal vitamins; she avoids toxins. Treat your body as if you are, in fact, giving life to another individual. In many ways, you are.

3.) Exhaustion and Mood Swings. My husband can attest to this one and I've never been pregnant! Popular wisdom says that the average American should get 30 minutes of exercise a minimum of three times a week. Most athletes accomplish that weekly quota by 9:00 a.m. on Monday morning. You will be tired, especially if you are training 8, 10, 12, even 18 hours per week. That doesn't mean you aren't fit. It simply means that you need some down time. Think of the pregnant women who are put on bed rest when they are at risk or overly fatigued. A little bed rest can go a long way to getting a woman to full term. In the same way, a little rest will allow you to get through an entire season without burnout. Know the signs of overreaching or overtraining. 4.) Body transformation. Like our mommy-to-be counterparts, athletes also experience some amazing body transformations along the way, albeit usually in opposing directions. The muffin top may be replaced by some visible obliques. Sagging triceps become firmer. Suddenly, we recognize what a deltoid is supposed to look like. It's our body's way of adapting to the demands we are placing on it. Embrace the changes. Flaunt them, even...Demi Moore-style. 5.) Aches and Pains. Back pain. Leg cramps. Swollen feet. All are very distinct and uncomfortable symptoms that percolate in the second trimester of pregnancy. Ironically, they are also symptoms that may appear during the build phases of training and racing. What would pregnancy be like without some odd aches, pains, and strange sensations? Most of the time, those signals are good. It means the baby is growing; things are happening. There is movement (even if that movement is a kick to the uterine wall). Know the difference, however, between what is a normal ache and what is not. These signals can be the difference between a healthy season or a sidelined season. Pregnant women are trained to recognize what is a normal sensation and what is not. It requires regular checkups with trusted health care providers. So, too, should your season. 6.) Fear and Doubt. One of the reasons people don't have children is because they are simply afraid. They fear they don't have the resources or income to support a newborn. They fear they don't have the responsibility necessary to raise a child in this incredibly competitive and harsh world. They fear the body and the lifestyle changes. Ironically, these are some of the same reasons that athletes never accomplish their own dreams and goals. They are simply afraid. If women didn't give birth simply because they had doubts and fears, there would be no future Olympians running around. Fear can stifle or it can motivate. Use your fears as motivators to accomplish greatness. 7.) Overwhelming Elation. What can be more memorable than looking at your creation for the first time? What could provide more feelings of achievement and success than admiring the results of your physical and emotional labor? What could possibly be a better feeling than, “I did this. I made this. I followed the plan. I listened to my body. I gave this baby what it needed to grow. I followed my Doctor's orders.” Nothing can top that moment of realizing that you achieved your goal by persevering through exhaustion, fear, hunger, pain, and mood swings. You literally and figuratively gave birth to something that you once thought impossible. Your body and mind are capable of achieving miracles.

I hope each of you gets to hold your own bundles of joy this training season. afm

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


Train Coach Carrie

Countdown to Couples Tri

Weeks 5-9 (04/29/13 - 06/02/13)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 5 (04/29 05/05)

Bike Speed: 30 min at high cadence Core or Flexibility Work

Swim: 1,200 Run: 25 min easy

Bike: 45 min Strength/Hills Core or Flexibility Work

Swim: 1,100 Run: 30 min, RPE 5-6 out of 10

Rest

Bike: 60 min

Run: 30 min

Week 6 (05/06 05/12)

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

Swim: 1,400 Run: 20 min easy

Bike: 60 min Strength/Hills Core or Flexibility Work

Swim: 1,100 Run: 20 min, RPE 5-6 out of 10

Rest

Bike: 45 min Run: 10 min after bike

Run: 45 min

Week 7 (05/13 05/19)

Bike: 30 min with 10 min at 90+ cadence Core or Flexibility Work

Swim: 1,500 Run: 15 min easy

Bike: 60 min Strength/Hills Core or Flexibility Work

Swim: 1,400 Run: 20 min, RPE 5-6 out of 10

Rest

Bike: 75 min

Run: 45 min

Week 8 (05/20 05/26)

Bike Base: 35 min with 15 min at 90+ cadence RPE 5-6 out of 10 Core or Flexibility Work

Swim: 1,000 Run: 40 min easy

Bike: 55 min Strength/Hills Core or Flexibility Work

Swim: 800 Run: 30 min, RPE 5-6 out of 10

Rest

Bike: 60 min

Run: 40 min

Week 9 (05/27 06/02)

Bike Base: 40 min with 20 min straight at 90+ cadence Core or Flexibility Work

Swim: 2,000 Run: 20 min easy

Bike: 30 min Recovery Ride Core or Flexibility Work

Swim: 1,400 Run: 30 min, RPE 5-6 out of 10

Rest

Bike: 60 min Run: 10 min after bike

Run: 40 min

Second MOnth = About building some strength and speed. Details of each workout will be on the Interactive Training Plan. 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 Weeks 5-9 = We also pick up duration on all workouts

Online

Download the entire Couples Tri training program on Training Peaks here: http://ow.ly/iSAvW

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


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Events Featured // Austrailian v8 super car series

photo by SpeedCafE.co m

SPORTS AND OUTDOORS May 4–5

Pecan Street Festival This local Austin festival generates an average of $43 million dollars in economic impact annually. Sixth Street invites families downtown for vendor booths, kid rides, and abundant arts and crafts. Live music will be playing throughout the day and local food vendors are sure to start the summer in a delicious style. Sixth Street • oldpecanstreetfestival.com May 7–13

National Wildflower Week The Lady Bird Johnson Wildflower Center features peeks into the life blooming at the Wildflower Center throughout this week. Take a look at Texas wildflowers and celebrate the natural beauty of the warmer weather. Lady Bird Johnson Wildflower Center • wildflower.org

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May 17–19

Australian V8 Supercar Series Championship The Circuit of The Americas becomes the latest international host for the Australian V8 Supercar series championships. The final tour has been held in Shanghai and Dubai in recent years, and the first ever Austin 400 is an event set to garner global attention. Circuit of The Americas circuitoftheamericas.org/v-8supercars May 19

Viva Streets Austin Come out and get your fit on! Free activities—everything from Zumba to rockwall climbing and bike rodeos to Ultimate Frisbee—will take place on 6th Street between Brazos and Robert Martinez, Jr. Streets. Two miles of downtown Austin turn into an outdoor playground from noon until 5 p.m., so take advantage of this carfree activity festival to find what you enjoy doing. 6th Street • vivastreetaustin.org


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Featured // austin fashion week

LIFESTYLE

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ARTS

May 10-11

May 2–4

Pachanga Latino Music Festival Rock, salsa, cumbia, Tejano music—all can be found at the Pachanga Fest. The event is designed to celebrate Latino culture and has a central theme: “The sound is brown.” Held by the Futuro Foundation, workshops and crafts make this a family friendly, music filled day. Fiesta Gardens, Austin • pachangafest.com

Hill Country Film Festival The three day independent film festival, which began in 2010 with 50 films, is nestled in scenic Fredericksburg and has grown to include parties with filmmakers, behind the scenes Q&As, and discussion panels on the craft of independent film making. Fredericksburg, Check online for venues • hillcountryff.com

May 18

36th Annual O. Henry Museum World Championship Pun-Off Embrace your inner nerd by attending this event, where the wittiest people in the world come together to blow away crowds with their quick thinking. The morning features live music, and a variety of witty events will be held throughout the day. O’Henry Museum on 5th Street • punpunpun.com

Austin Fashion Week Embrace the emergence of Austin as a cultural center. Designers from local boutiques and national lines celebrate fashion throughout the week including runway shows, trunk shows, and parties. The fifth year of the show is being celebrated by making the move to spring, and Austin Fashion Awards will be presented. Check online for event venues • austinfashionweek.com

May 22–27

April 27–May 5

Austin Sketch Fest This festival celebrates the best in scripted comedy and brings in groups nationally recognized as well as local Austin talents. Improv and sketch comedy shows will leave you holding your sides for the week. Get tickets soon, as last year’s shows sold out fast. Cold Towne Theatre • atxsketchfest.com

West Austin Studio Tour Participating artist studios and spaces will be open to the public and free of charge for the weekend of May 4-5. The tour is designed to help the public learn about artists in the area, tools and techniques, and the daunting process behind creating art. Check online for venues • west.bigmedium.org

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Rides&Races Featured // muddy buddy austin

May

May 11

Back on My Feet in24 (4 events in 24 hours) Camp Mabry • backonmyfeet.org

May 3

6th Annual Austin Undie Run University Co-Op, Austin • Facebook.com/UndieRun

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

May 4

Petco 5K9 Walk Run Wag Walter E. Long Park • 5k9walkrun.com/Austin.php

The Color Run Austin • thecolorrun.com/austin Cap 2K Annual Open Water Race & Pledge Swim Lady Bird Lake, Austin • cap2k.com

Armadillo Hill Country Classic (14- to 105-Mile Ride) Liberty Hill Elementary School, Liberty Hill • armadilloclassic.net May 18

Saints and Sinners After Dark 5k 2500 Limmer Loop, Hutto • saintsandsinners5k.com

2nd Annual Fighting Blood Cancer 5K Walter E. Long Park • fighitngbloodcancer5k.org

Ants in Your Pants 5K and Kids K Pflugerville Elementary School • antsinyourpants5k.com

RunTex Congress Avenue Mile Capitol Building • congressavenuemile.com

May 5

Muleshoe Bend Adventure Race Muleshoe Bend Recreation Center, Spicewood • terrafirmaracing.com

Chuy’s 30th Annual Hot to Trot 5K and Kids K Chuy’s, 1728 Barton Springs Road • chuys.com The Rookie Triathlon Walter E. Long Park • therookietri.com

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

Colin’s Hope Got2Swim Pure Austin Quarry Lake Pure Austin North • colinshope.org

photo by Phillip Glickman


Featured // texas 4000 Atlas Ride

May 19

June 22

Viva Streets! Sixth Street, Austin • vivastreetaustin.org

Capt’n Karl Series Pedernales Falls, Johnson City tejastrails.com

i tri @ the j Youth Triathlon Dell Jewish Community Camps shalomaustin.org/triathlon May 26

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

June 30

Skeese Greets Women’s Triathlon Walter E. Long Park • skeese.com/info

JULY July 1

May 27

June

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

Freedom 5000 Camp Mabry • runtex.com

June 1

Texas 4000 9th Annual Atlas Ride 25/50/70 Mile Running Brushy Middle School, Cedar Park texas4000.org/atlas/details

July 13

June 2

July 14

Athleta Iron Girl Austin Women’s Triathlon Walter E. Long Park • irongirl.com/Events

Couples Tri Walter E. Long Park • couplestri.com

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

July 21

Rogue Trail Series: The Ranch 30K, 10K Reveille Ranch, Burnet • roguetrailseries.com

Lifetime Tri: CapTex (Formerly Capital of Texas Tri) Auditorium Shores • captextri.com

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

June 9

July 27

Toro’s Tri for Kids Twin Creeks Country Club, Cedar Park torostri.com

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

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June 15

2013 AFM FITTEST presented by Trigger Point Performance Camp Mabry • afmfittest.com June 16

Tri Lake Pflugerville Triathlon Lake Pflugerville, Pflugerville lakepflugervilletri.com photo by Texa s 4000

Submit your ride or race online at austinfitmagazine.com

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

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A dve r t i s eme n t

Welcome to the IAAF News Page! Exclusively for the Running Network LLC

 

                                                      

                                                           

Doug Pensinger – Getty Images for IAAF

       

                                                                                         

                                                            

                          

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By the Numbers May means summer, and summer means swimsuits and travel. Here are a few numerical facts about everyone’s favorite itsy-bitsy summer outfit as well as some of the more popular vacation destinations of the season. FL

all in! Percentage of visitors who say they come to Vegas mainly to gamble

150 ct.

Carats of D flawless diamonds set in platinum on the world’s most expensive bikini, worth $30 million dollars

70%

Percentage occupied by women’s swimwear in the swimsuit market

5%

Number of seconds elapsed in the United States before someone loses, sits on, or breaks a pair of sunglasses

Year Ray-Ban’s highest selling model, the Wayfarer sunglasses, made their debut

Percent of visitors who end up gambling during their stay in Las Vegas

65

,00

Year that thongs became illegal as bikini bottoms in Melbourne, Florida (the punishment is a $500 fine or 60 days in jail)

DO NOT DISTURB 18

Percentage of adult Americans who take their pets along on vacation

Number of fan letters received by Micheline Bernardini, the first woman to ever model the bikini (1946) 114 a u s t i n fI t m a g a z i n e . c o m m a y 2 0 1 3

0

61,000

Cost in dollars per night for the world’s most expensive hotel room, the Royal Penthouse Suite, located in the President Wilson Hotel in Geneva, Switzerland

Number of people flying over the United States at any given moment on any given day



May 2013 - 10th Annual AFM Swimsuit Edition