September 2011 Issue by Austin Fit Magazine

Fit for your lifestyle.

B A R R E

F I T N E S S

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Features #AFMsept

Raising the Barre BY KAREN LITTLE PHOTOGRAPHY BY BRIAN FITZSIMMONS

The new fitness trend strengthens and lengthens average bodies into a professional dancer’s posture. (page 20)

[COVER STORY]

TAKING A BREAK WITH MARION JONES BY MELANIE P. MOORE | PHOTOGRAPHY BY BRIAN FITZSIMMONS

The former track star and WNBA player opens up about life at home in Austin—PTA meetings, kids’ soccer games, and working out at the Y.

Page 26

The Mind & Body Guide “Make better choices.” -Marion Jones

PHOTOGRAPHY BY BRIAN FITZSIMMONS

Find your bliss with one of our featured advertisers (page 44)

Austin Fit Magazine Distance Challenge Five races across five months, benefiting the Trail Foundation, now managed by the Austin Runners Club (page 56) CONTENTS FEATURES

Departments #AFMsept THE TEAM PUBLISHER/CEO Louis M. Earle

The 2011 Fall Shoe Review BY CREGG WEINMANN, RUNNING NETWORK FOOTWEAR REVIEWER

Kick up your marathon training with the best new running shoes in our Fall Shoe review. (page 60)

EDITOR-IN-CHIEF Melanie P. Moore ART DIRECTOR Weston Carls ASSISTANT ART DIRECTOR Sarah Schneider EDITORIAL ASSISTANT Karen Little VP, SALES & MARKETING Alex Earle ADVERTISING CONSULTANTS Kendall Beard, Emily Nash, Amity Ponsetti

Girls on the Run BY KAREN LITTLE

Girls on the Run teaches elementaryage girls the importance of being healthy through running skills, selfworth, and teamwork. These lessons reach the girls, their families, and their communities. (page 38)

The Training Log: Critical Training Tool BY PATRICK EVOE, PROFESSIONAL TRIATHLETE

Patrick Evoe logs the benefits of recording the details of workouts. (page 65)

CONTRIBUTORS Monica Brant, Partick Evoe, Brian Fitzsimmons, Leah Fisher Nyfeler Alexa Sparkman, Anne L. Wilfong GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES ads@austinfitmagazine.com STORY IDEAS ideas@austinfitmagazine.com EVENT LISTINGS events@austinfitmagazine.com SUBSCRIPTIONS austinfitmagazine.com/subscribe 1905 N. Lamar Blvd., Ste. 105 Austin, TX 78705 P 512.407.8383 F 512.407.8393

Grilled Romaine Hearts and Sliders BY ANNE L. WILFONG, RD, LD AND ALEXA SPARKMAN, MA, RD, LD PHOTOGRAPHY BY BRIAN FITZSIMMONS

Summer may be coming to an end, but there’s still time to please everyone’s taste for dinner. Try serving grilled romaine hearts as a fresh new accompaniment to traditional beef sliders. (page 42)

Monica Brant Gets Her Butt Kicked by Rogue Running BY MONICA BRANT PHOTOGRAPHY BY BRIAN FITZSIMMONS

After a 40-minute run, these corestrengthening sets make even our expert’s muscles tremble. (page 78)

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.

EVERY ISSUE

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

PLE A

82 by the numbers

C LE THIS

ZINE

70 events calendar

74 rides & races

16 from the publisher

Letter from the Publisher #AFMletter

YOU THINK? YOU CAN! PHOTOGRAPHY BY BRIAN FITZSIMMONS

LOU EARLE

Our issue this month focuses on the fascinating duality between mind and body. To help us explore this intriguing topic, we are excited to feature Marion Jones. Once heralded as the fastest woman on earth, Marion has a unique view of how our decisions impact our lives and how to move forward in a positive way through difficult times. Her story is one of courage and commitment; of how she “took a break” to make people’s lives better. We tend to think of ourselves as one unified entity with synchronized functions. The reality is that we are constantly balancing these often dichotomous aspects of ourselves. This silent dialogue between mind and body is visible in how we address our health and fitness. Consider the concept of a “winner’s edge” in competition. How many times have you seen a champion, “pull out” when she seemed outclassed? Her mental state as an experienced winner and her belief that she could win, even in the face of overwhelming odds, pushed her into overdrive and somehow convinced the body to do more. Or what about the bench press that you couldn’t imagine, but when all your friends show up to cheer you on, you shove the bar off your chest and into the air.

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

It’s fantastic when you think about this partnership. The mind establishes a goal and the body executes. Along the way, all kinds of discussions are going on. “Hey mind, I’m getting tired and I’m out of breath, let’s stop for a while”. “No way body, stop your whining, we’re almost at the end of this 5K and we’re about to break our PR.” Sometimes disease can be affected by our mental state. History is full of examples of those who have beaten back serious illness through a positive attitude and a strong “will to live.” Our minds drive our passion, commitment, attitude and sentience. It has the power to make us happy or sad, strong or weak, and often healthy and fit or not. Our bodies can execute the most delicate tasks with alacrity or provide blunt power when required The complexity and beauty of this arrangement is awe inspiring. But it is up to us to manage and fortify this relationship. Each of us has the opportunity to optimize our mind and body and the rewards are significant for those who do. The very “quality of our lives” is at stake and what could be a more important investment than that? Keep Austin Fit,

PS: After seven years with Austin Fit Magazine, Drex Earle, our Editor-in-Chief has left the company to pursue other interests. We want to thank Drex for all his contributions to AFM and wish him all the very best in his new endeavors. We are delighted to announce that Melanie Moore has joined our team as the new Editor-in-Chief. We look forward to Melanie’s vision and contributions as we continue to grow and improve AFM for the benefit of our loyal readers and wonderful advertising clients. You can learn more about Melanie on the side bar of this page.

Welcome Melanie Moore as Editor-in-Chief

am thrilled to join the outstanding team at Austin Fit Magazine. I bring a passion for health and fitness, a strong background in writing and editing, and years of active participation in the Austin community. As a cancer survivor, I have spent my life paying close attention to nutrition and exercise. I’m from Georgia where I played college tennis, ALTA and USTA league tennis in Atlanta, ran the Peachtree Road Race every Fourth of July, and competed with my Masters swim team at meets in Philadelphia, Washington, D.C., and Atlanta. After moving to Austin in 1999, I bought a bike and participated in my first sprint distance triathlon—now my favorite endurance sport. An avid (but not expert) sailor, I have owned 14- and 16-foot catamarans, sailing on Atlanta-area lakes and the beach at St. Simons Island where my parents lived; I also crewed on a J24 keelboat in weekly regattas on Lake Lanier. I’ve been writing and editing since 1982. In 2003 I founded Badgerdog Literary Publishing, an Austin nonprofit created to publish and to teach creative writing. There we revived the acclaimed literary quarterly American Short Fiction and began Austin’s largest, most robust creative writing workshop program to help writers of all ages and skill levels ‘author their own lives.’ A graduate of Young Harris College and the University of Georgia, I earned my graduate degree in Creative Writing from Georgia State University. I now serve on the board of Badgerdog Literary Publishing, am a member of St. David’s Episcopal Church and the West Austin Rotary Club. I live in Westlake with my family where we run the Lady Bird Lake Trail every weekend, play tennis, golf, and swim. I look forward to a spirited dialog with our readers, advertisers, friends, and critics as we all work to be more fit! Chat with Melanie on Twitter @Moore_Fit

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THE BARRE SCENE

RAISING THE BARRE Ever wondered how ballet dancers have such long, strong, balanced bodies? A unique fitness craze spreading quickly around Austin promises to help the rest of us attain that shape and strength. It’s called barre, and it combines ballet, yoga and pilates for an intense sixty-minute workout. The ballet barre, used by ballet dancers for balance during exercises, can be used as a point of resistance in the barre fitness workouts. Barre fitness leads to long, lean muscles and overall body benefits such as long-term postural improvement and deep muscle conditioning, according to Jennifer McCamish, owner of Dancers Shape in Austin. McCamish, 41, is a University of Texas graduate and former Radio

City Rockette, with more than 30 years of dance experience. She said barre originated from the Lotte Berk method. Berk was a ballet dancer in the 1930s who suffered a back injury. She had the idea of incorporating the ballet barre with her orthopedic exercises during her recovery. To this

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

day, barre work is successful in studios across New York. However, McCamish cautioned that dancers’ exercise routines are not meant for the general public. “There are a lot of things dancers can do with their knees and backs that aren’t safe for everyone,” she said. “Many people have taken care to implement pilates to keep spinal alignment,” she said, explaining how the layperson might achieve some dance-regimen benefits. The adaptation of ballet barre exercises for non-dancers became the fitness phenomenon known as barre. McCamish’s version of barre is influenced by her background. Her fast-paced, high-powered Shape class has only been around since October, but she has loyal clientele spanning in age from 20 to 60. “I think my variation has a little

more fluidity to it,” McCamish said. “It’s choreographed to music so you are moving to the rhythm. Mine is an athletic approach because dancers are athletes.” McCamish said she gets a lot of athletes in her studio because barre is good for joints and core strength. Essentially, the entire body is put to work. “The shoulder girdle, hips, abs, back, glutes, hamstrings, and thighs are all exercised,” she said. “It’s not just the belly region. “If you’re doing a lot of running or cycling, a lot of times you don’t get to build strength in the lateral rotators, which, in those sports, is helpful to keep them safe.” Tiffany Loos, barre instructor at Reform Pilates, likes to incorporate cardio into her routine. Clients start with a warm-up and continue with target-specific exercises.

#barre

BY KAREN LITTLE • PHOTOGRAPHY BY BRIAN FITZSIMMONS

(FROM LEFT TO RIGHT): CHAIR SIT TRICEP LUNGE

(FROM LEFT TO RIGHT): SIDE LEG STRETCH PRETZEL

FITNESS RAISING THE BARRE

THE BARRE SCENE

#barre

There are a lot of things dancers can do with their knees and backs that aren’t safe for everyone. Jennifer McCamish

an avid participant at “I like to add an aerobic BARRE IN BALLET: Dancers Shape for eight component to my classes “Classically trained dancers months. She started taking so it’s a little more caruse it to find their center. It’s barre-based courses as a dio,” she said. “I also like not a life support; it’s more substitution to yoga. to add stretching after of a means for balance,” said “It’s definitely replaced my each segment because yoga,” Rubio said. “I’ve toned you’re burning out a Elise Pekerak, 22, Ballet muscle group.” Austin company dancer and my entire body, especially my legs and core. I can tell She uses the term Ballet Fit instructor. by the way my clothes fit and “burning out” to mean the way I feel.” overworking a muscle Rubio only goes to class group. Loos, 41, said this clients love the speedy results once or twice a week, and method is effective because the most. Loos said her clisometimes visits the gym as you’re changing your body by ents notice toned glute musa compliment to her regimen. quickly building muscle mass. cles, as well as a change in Even so, she said she is in her Loos, like McCamish, said their arms and legs. The legs best shape yet. that any barre-inspired class are a particular focal point. “I had a baby a year ago, is going to have a very simi“Your thighs look longer and Shape definitely helped lar format: a full-body workand more chiseled—like a me lose all my excess baby out focusing on strengthendancer,” Loos said. weight,” Rubio said. “I look ing your core. Funte said clients slim better now than I did before I “You’re doing small, isometin areas that are harder to was pregnant.” ric movements so you’re not target, such as the inner and Although Rubio only goes using momentum,” she said. outer thighs. It’s definitely a couple of times a week, “Since you’re staying in the an intense one-hour workout, McCamish said the frequency muscle for the whole set, you but according to McCamish, for taking classes depends on quickly build your strength.” the pace of the workout also what you want. Everyone is Tobie Funte, owner of seems to speed up the time. different, and their workout Pilates Bodies and Barre “It moves quickly so you regimen should reflect his or Austin, also infuses cardio don’t feel like you’re torturing her personality. into her classes with her stuyourself for three hours,” she “We’re not doing strength dio’s patent-pending Beyond said. “At the same time, you training; we’re not lifting Barre Glide Board. Funte, 37, must press through threshweights at the gym,” she said. said that by raising your heart olds to challenge yourself, “Everyone’s resilience is going rate, you burn more calories. making your muscles shake to be different. When you’re “The Glide Board is side to and burn,” she said. “It’s very working out, you need to find side so the work is lateral,” challenging, but customsomething you like. If you’re she said. “We focus on endurers want the most for their tired, don’t risk coming in ance, stamina and heart money, and with barre, you’ll and injuring yourself. Just health at the same time.” get an excellent workout.” listen to your body.” afm All instructors agree that Sue Rubio, 35, has been

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

(FROM L TO R — AB SEQUENCE): IMPRINT AND CURL TABLETOP CURL SCISSORS

Locations Teaching Barre Ballet Austin 501 West Third St., balletaustin.org The Bar Method 1611 W. Fifth St., barmethod.com Body Business 3801 N. Capital of Texas Highway, bodybusiness.com Dancers Shape 5350 Burnet Road, Ste. 7, dancersshape.com Pilates Bodies & Barre Austin 7035 Bee Caves Road, Ste. 205 and 207, pilatesbodiesaustin.com Pure Barre (two locations) 3267 Bee Cave Road, Ste. 120 & 10710 Research Blvd., Ste. 316, purebarre.com Reform Pilates 3110 Windsor Road, reformpilates.net Workshop Fitness 2210 South First St., workshopfitness.com

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09.2011

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K A E R B A

arion Jones is taking a break. After playing one season with the Tulsa Shock WNBA basketball team, she is heading into the Fall of 2011 not as a professional athlete, but as the Austin-based wife of Obadele Thompson and mother of three children, ages 3, 5, and 8. “I was playing basketball with the Tulsa Shock and a couple of weeks ago I was waived, so I’m back here in Austin,” she said in a relaxed conversation on a bright and steamy Tuesday morning in north Austin. “Over the past few years, because of some really difficult times years ago, I developed this idea of Take a Break, of stepping back and thinking about the decisions that you make and the consequences they might have. I spend a lot of time speaking at schools and to young people all over the country.

Jones, who most people know as a sprinter, played basketball at the University of North Carolina, leading the Tar Heels to the 1994 National Championship. Today she calls Austin her home base and travels several times a month to speak to children and youth through her “Take a Break” program. “I’m trying to make the Take a Break message known. It’s powerful and personal and I’m passionate about it. It’s my way of giving back. I made some poor decisions in my past, about a lot of things, and so many people along the way supported me and just loved on me. It’s the least I can do. I want to help people make better choices in their own lives, so I sacrifice some of mine to do that.

LIFESTYLE TAKING A BREAK

@MarionJones

“My competitive drive is certainly still there,” said Jones. “This whole idea of winning and success is still very much a part of who I am. It’s different than it was 10 years ago, for a lot of reasons. I’m older, more mature, and you realize there are things that are more important than what you thought was important a decade ago. For me, it’s about how many people I can help. I don’t base it on how many, or how fast, or how many points. When I speak and young people come up to me, or their parents say to me, ‘Marion, thank you; we needed somebody to tell this little girl, x, y, and z because her life was headed in the wrong direction.’ “I’m at a point where if I’m able to change one person’s life so they don’t have to go down a certain path, or can make better choices to live a better life, then what I’m doing is worth it.” “I like to tell the kids that I’m not one of those teachers or parents who tell you ‘don’t do this because you might wind up here,’” she said. “I’m one of those people who has lived it. I’ve been through it. I’m your example.” She’s not kidding. Hailed as the fastest woman in the world at the 2000 Olympic Games in Sydney, she was the first woman to win five medals in a single Olympic Games. And then, on October 5, 2007, she voluntarily pled guilty to one count of making false statements to federal agents about her use of performance-enhancing drugs and one count of making false statements to federal agents in connection with a separate check

09.2011

fraud case. Dick Pound, then chairman of the World Anti-Doping Agency (WADA) and a member of the International Olympic Committee was quoted in the New York Times that day saying, “It’s the destruction of a heroine of the day.” Jones was sentenced to six months in jail—the maximum sentence—and served the time at Carswell Federal Prison in Ft. Worth, including 48 days in solitary confinement after fighting with another prisoner according to her memoir, On The Right Track (Howard books © 2010). Her children were ages 5, 2, and 6 months when she voluntarily surrendered to serve her sentence on March 5, 2008. The average person struggles to understand what Marion Jones was thinking. “You have to, for a moment, take yourself away from what you know. Put yourself in a situation where you are the best of the best and you have surrounded yourself with people you absolutely believe would do nothing wrong—who have your back. And you fully rely on them. You make a decision based on giving your trust to somebody else. I made the choice not to ask questions of the people around me when they were saying things or giving me things. When I’m coached, I do what they say, I don’t ask why. “I didn’t realize until the federal investigators slid it across the table and said that’s what it was,” she said. “In the span of 15 sec-

onds I realized that what I had been taking was [a] performance-enhancing [substance].” Jones had been taking THG, also known as “The Clear,” a designer steroid. She said she had been told it was flaxseed oil. “That’s the moment I can look back on and say I wish I had taken a break. I wish I had stopped for a second, consulted with my attorneys, and said ‘This is a bad situation. Help me out of this.’ Instead, I decided to continue to say ‘I don’t know what it is.’ “I realized at that moment if I said that it was [what I had taken], a lot would change. But what I didn’t realize was that a lot was going to change by not telling the truth. And a whole lot worse.” Jones’ book vividly details the harrowing and humbling experience of serving time in prison. She pre-recorded messages for her children and prepared cards and gifts for friends and family to be sent while she was away. She taught an essay class to fellow inmates and navigated racial tensions by speaking Spanish and English to different groups. She found ways to work out daily and to fuel her positive attitude. “When you’re young you think you have all the answers, and then something happens in your world and you realize you don’t. At some point everybody hits that moment. I think it’s what you do after that moment. You can certainly wallow in the deep, dark places of despair or you can figure out, ‘You know

“I’m old school; that’s not how it happened in my day. It’s unfortunate. Kids are not going to crack because you don’t give them a trophy.”

#MarionJones LIFESTYLE TAKING A BREAK

09.2011

“How am I going to make someone else’s life better?”

YOU’VE PROBABLY USED PERFORMANCE-ENHANCERS BY LEAH FISHER NYFELER

what, this happens to everybody. How am I going to make it better? How am I going to make someone else’s life better?’ “In some ways, it’s difficult for me to say, but so much of what I’ve been through is a blessing because it forced me to slow down and think about what’s important. I am not certain that if my world had not come crashing down that I would have slowed down enough to figure out what’s important in my life. A lot of times it takes something catastrophic.” Engaging and charming in conversation, Jones’s down-to-earth demeanor can make you forget that she’s lived the superstar life, chatting up Oprah and Nelson Mandela, along with heads of state and celebrities with household names. Her passion for sport and competition still in tact, she channels much of it into her family life. “My world is PTA and play dates and the gym. My gym is the Y because they have programs for kids, the family, and my husband can play basketball. I wouldn’t say we’re this ultra-fit family, but it’s what we know. It’s how we live. We’re the type of family that’s always on the go. We play, we run around, we have the Wii Fit. I’m an athlete; my husband is a former athlete. We love sports. We watch it on TV; we go to sporting events. We’re part of the community. My kids swim, play basketball, play soccer. I wouldn’t know it any other way. Jones credits her life in athletics with refining the strength of her character. “[Athletics] helped me mold it. I can certainly remember—when my mom was a single parent, taxi-ing me around to practices—being this not really shy, but quiet, reserved young girl who was trying to figure out her body and her world and how [she] fit into it. Over the years, sports helped me build my confidence, my character, and my mom was always there to make sure. She acknowledges that her competitiveness is a force in all aspects of her life—including her motherhood. “It’s off the charts,” she confessed. “You don’t understand, when I

ver had a cup of water or Gatorade at a race? Do you start your morning run with a mug of wake-up coffee? Have you required a massive steroid shot during allergy season, just to go outside and breathe here in Austin, much less run? Welcome to the world of doping. Doping (using performance-enhancing substances) is a wide-reaching problem, encompassing many drugs and other substances. Track and field’s governing body, the United States Association of Track and Field (USATF), states: “There is no complete list of prohibited substances. New names and new products are available daily and foreign drugs may not appear in U.S. drug reference books. The list of prohibited substances is subject to change without notice. In addition, drugs not listed or different formulations of the same brand name may not be allowed. For any of these reasons, a ‘complete’ or ‘safe’ list is not available for distribution.” While USATF provides a list of examples online, the burden is on the athlete to determine what is and is not an illegal substance. Ultimately, the athlete is responsible for what goes into her body.

BANNED SUBSTANCES CHANGE WITH THE TIMES

n the 1890s, alcohol was thought to decrease fatigue and it was acceptable for runners to take a nip—at the 1924 Paris Olympics, runners could pick up a cup of wine at fluid replacement stations. In 1970, Gatorade was considered performance enhancing as marathon rules forbade runners to have fluids before they had run 10 kilometers; fluids were believed to be equivalent to performanceenhancing drugs. Amphetamines, dispensed to soldiers by the U.S. Army during World War II to combat fatigue, became popular among cyclists in the 1950s and 1960s; caffeine landed on the banned substance list in the 1980s. Today, alcohol is on the list of banned substances and amphetamines were banned in 1968 following several cyclists’ deaths during competition. It is standard now to have sports drinks such as Gatorade with electrolyte replacement at almost every road race. Caffeine was removed from the list in 2004. These changes can be confusing. The World Anti-Doping Agency (WADA), the current world-wide agency devoted to doping control in sports, has three criteria to help deal with changing science and knowledge. A substance must meet at least two of the following criteria to qualify for the WADA Prohibited List: 1) it is performance enhancing; 2) it is harmful to the athlete’s health; and 3) it violates the spirit of the sport. Testing, initiated by the International Olympic Committee (IOC) during the 1968 Olympic games, was instituted to protect the athlete, to provide equality in competition, and to ensure respect for medical and sports ethics. WADA was created by the IOC in 1999. (Continued on page 32)

#MarionJones LIFESTYLE TAKING A BREAK

stopped running and I had a couple of years of no professional sports, I had no outlet for something that I had been doing for most of my life. There’s only so many games of Boggle you can play. Basketball, for a while, offset that. But as a mom, it’s really tough. “I want my kids to be armed with everything they need to just be great, at whatever it is. People ask ‘Are they going to be athletes?’ I don’t care if they’re athletes, really I don’t. But whatever they do, I want them to be great at it. It’s just who I am. I don’t do well with mediocrity. I want to expose them to as much as I can and let them find what they want to do. “I understand, especially when they’re young, on their teams, it’s about playing fair and they don’t put the score on the scoreboard. My kids get so excited to get a trophy

7,000

13,000

amateur athletes tested by the USADA

NCAA student athletes tested

and I’m happy because they’re happy. Thankfully, in our family, you are rewarded when you deserve it. I’m concerned for the millions of other kids who don’t have that reinforcement at home; that every time you pay your 70 dollars you’re going to expect a trophy no matter what. I’m old school; that’s not how it happened in my day. It’s unfortunate. Kids are not going to crack because you don’t give them a trophy, because someone is better than them at something. They’ll be okay. They’re going to have to figure out ways to keep working, and keep trying. They’ll get it. This idea of ‘work hard and there are rewards’ is not as prevalent in team and kid sports. How can they learn from failure if they can’t see on the darn scoreboard who’s failing! “That’s my world right now. My oldest will say, ‘We didn’t win that

(Continued from page 31)

TESTING

4,000 student athletes tested in Texas alone

22,000 projected professional athletes tested by sports organizations

09.2011

Competitive world-class athletes are regularly tested for banned substances, but what of the average athlete in Austin? Where are Joe Runner, Suzy Triathlete, and Pat GymRat going to run into drug testing for banned substances? The primary way for non-elite athletes to encounter drug testing is as student athletes in Texas high schools. The University Interscholastic League (UIL), a non-profit organization, governs high school extracurricular competition throughout the state. According to Dr. Mark Cousins, UIL athletic director, more than 4,000 student athletes were tested for anabolic steroid use during the 2010-2011 school year. To put this in perspective, the NCAA tests 13,000-student athletes each year; the United States Anti-Doping Association tests approximately 7,000 amateur athletes. While professional (Continued on page 35)

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“You guys gotta do better next time. There’s nothing wrong with saying that.”

one. We were horrible today.’ Even my 3 year old, who played soccer last year, said, ‘We didn’t score any, and they scored 2. So that means we lost.’ ‘Yes, that means you lost. You guys played hard, but that means you lost. You guys gotta do better next time.’ There’s nothing wrong with saying that.

“It’s been a challenge for me to have to sit on my hands and bite my tongue. Like my oldest, and I don’t want to be too specific, but [only] recently has he shown any interest [in being] competitive. He’s a great kid, he’s sweet, lovable, caring and all that. It’s been a challenge for me to step back for a second and say, they’ve got to develop in their own way. I realize that everybody’s not me. My kids are not me. They’re a product of me, and I see certain parts of me in them, but they’re not me and they have to learn on their own. My husband and I can teach fair play and working hard, but at some point they have to figure their way out in the world. Jones said exercise keeps her grounded. “Exercise in general has always been my form of solitude. The way that I am able to best be me, to make the best decisions for my life, my family, my kids, my career, to be at peace with who I am. People are always surprised to hear that I deal with a lot of self-conscious issues about my body, little things you would probably be surprised by. I’ve heard other professional athletes say the

same thing. We’re women. We still deal with certain issues. “If I don’t get exercise on a daily basis, I am off somehow. I’ve said this before but even when I was away for the six months, it’s what helped get me through, in addition to my faith. That’s one of the reasons I said I can exercise anywhere. It has been my grounding force. I feel better about myself, my head is clear. It’s amazing what it can do besides just for your body. You wish more people got a taste of it. I think there would be less crime, there would be nicer people. We [in the fitness community] are all biased when it comes to that.” Reflecting on her accomplishments, Jones shares an existential insight. “My proudest accomplishment is finally realizing that my priority in life is not to be the fastest, strongest person in this world, but that my priority is God, family, and making people’s lives better. That absolutely is my biggest accomplishment, the realization, because some people never get it.”

(Continued from page 32) “Of the students sports organizations don’t release numbers, it has who’ve tested posibeen estimated that 22,000 drug tests are administive for anabolic stetered annually. roid use, all knew UIL is the largest student governing body of its kind. what they were Athletes are randomly selected from all sports statedoing,” Cousins said. wide and are tested for anabolic steroids under a strict- “We’ve never had a ly monitored protocol. UIL provides information and student who claimed education through the Resource Exchange Center and accidental use. The a hotline available by phone (toll free: 877-733-1135) UIL position is that students are responsible for what and email (www.drugfreesport.com/rec); the password goes into their bodies.” for Texas high school students is texashs. Discussions The possible source of accidental steroid conare confidential and contact can be anonymous. tamination is nutritional supplements, according to Only one Texas high school student tested positive Cousins. Many student athletes (and their parents for anabolic steroids in 2010. Cousins said 50 percent who are athletes) look to increase performance of students who state they’ve had some exposure to through better fuel, such as dietary supplements, anabolic steroids said they were influenced by profeslargely unregulated by the United States Food and sional athletes. Drug Administration. (Continued on page 36)

#MarionJones LIFESTYLE TAKING A BREAK

(Continued from page 35) It is possible for these materials, especially those purchased online and manufactured elsewhere, to contain unknown ingredients or be contaminated by anabolic steroids.

WALKING THE LINE Creatine is an example of a popular supplement used by non-elite athletes in hopes of increasing creatine phosphate, which in turn produces adenosine triphosphate (ATP), the chemical that provides all the energy for work performed by muscles. It’s of particular benefit to people who do intense, short bouts of exercise (think sprinters or weight lifters). Though creatine is not currently banned, the ethics of using it are hotly debated. There is a lack of research on long-term side effects, (usage over time does appear to decrease the body’s natural production of creatine). Should science prove creatine to be detrimental to the athlete’s health, then it meets one of the WADA criteria; whether it is ethical or performance enhancing can be debated. Another example is recreational athletes seeking to increase the amount of oxygen in their blood by “training high, racing low” or sleeping in an oxygen tent. While

blood transfusions and the use of EPO (erythropoietin, a naturally occurring hormone secreted by the kidneys that regulates red blood cell production) are banned by the WADA, the “natural” methods are not currently banned. By “training high, racing low,” an athlete builds red bloods cells at higher altitude, which gives an oxygen-carrying advantage at lower altitudes. Sleeping in an oxygen tent or using a chamber has similar effects. Like the use of supplements such as creatine, these methods provide a non-banned method to accomplish chemical changes in the body that may produce an advantage. While the recreational runner out to compete for a personal best at a local 5K will likely never face the testing that professional athletes such as Marion Jones encounter, there are personal and ethical considerations to debate. How far are you willing to manipulate your body to achieve desired results? Is it in the fair spirit of competition to do so? Then there are the products and methods to investigate: How safe is this supplement? What do you know about it? Are you ultimately helping or hurting your body by using this? And remember, today’s acceptable practice may be tomorrow’s banned substance.

Marion Jones adroitly tells the story of being interviewed by federal investigators and of, much later, stepping forward to confess that she had not told the truth. In vivid detail, she courageously tells about her experiences from voluntarily surrendering, to serving the maximum sentence, to signing with the WNBA.

To learn more about Marion Jones’ Take a Break program and for news and contact information, visit her web site at marionjones.org.

afm

09.2011

Event Preview #GOTR

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Girls on The Run Gain More Than Speed BY KAREN LITTLE

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olly Barker, founder of Girls on the Run International (GOTR), was inspired after an evening run. Barker used her experience in four Ironman World Championships, a Master of Social Work degree, and inadequacy from her teen years to pilot the first version of GOTR in 1996. She started in Charlotte, North Carolina. The program has since grown like wildfire and is now in 173 cities across North America. “I think what Molly was trying to do was improve self-awareness,” said Carlena Harris, school expansion coordinator for GOTR Austin. “She found that girls starting at age 8 have a lot of questions; their bodies start changing and so does their view of the world.” A big part of GOTR is learning how to live outside of the “Girl Box,” where girls are valued more for their appearance than their character.

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7/30/11 11:49 AM

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

“EVERYONE CAN WORK TOGETHER AND CELEBRATE THE FACT THAT THEY WORKED SO HARD FOR SOMETHING.” - ELIZABETH AYERS

Kristi Schatz, a transplant from Chicago, introduced GOTR to Austin in 2008. Schatz coached GOTR for three years and competed in the Chicago Marathon—among countless other races—before moving to Austin. Her mother-in-law worked at Bridge Point Elementary School in Eanes ISD, where they launched the first location. GOTR is for girls ages 8 through 12. Physical education teacher and GOTR coach at Pleasant Hill Elementary, Elizabeth Ayers said that’s what she loves most about the program.

“Everyone can work together and celebrate the fact that they worked so hard for something,” Ayers said. “We have the superathletes and the non-athletic at all.” The 12-week curriculum is divided into three sections. The girls start with “All About Me,” then “Building My Team,” and “Community Begins with Me.” These steps foster positive attitudes while emphasizing the importance of relying on themselves, supporting their team, being active members of the community, and, most importantly, living outside of the “Girl Box,” all while training for a 5K at the end of the program. The program lets the girls see that the coaches can also struggle with their own running goals, but with love and support, they get through as a team. Ayers said it gives the older girls a chance to be leaders. Beginning runner Lindsey Ervi, a theater arts teacher at Pleasant Hill and GOTR coach, believes that there isn’t an ideal coach, although teachers do have an advantage. She and Ayers already have relationships with the girls, and it gives them a chance to hone in on the girls day-to-day actions and help them find their values. According to Ayers, it’s the first opportunity these girls have to discover their own values. “Can you believe how powerful it would be to have your teacher be your coach,” Ervi asked. EVENT PREVIEW GIRLS ON THE RUN

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

RESULTS IN 10 CLASSES OR LESS. TWO LOCATIONS We s t l a k e A r b o re t u m

If you’re in third grade and you see Mrs. Reynolds, whether or not you see a coach, you’re still going to see her next year.” While working on her masters degree at St. Edwards University in Organizational Leadership and Ethics, Harris and some of her classmates did their Capstone project on teaching leadership in all-girls schools. That experience helped her seek other opportunities and ultimately brought her to GOTR. “As a mother, I’ve always been fascinated with how certain women became leaders and others didn’t,” Harris said. “I think all women are leaders.” Although Ayers is a marathoner, she has three sons that are 16, 13, and 11 years old. None of them are runners, so she takes pride in the girls’ interest in running. The girls avidly want to know about a coach’s running progression. She says everyone struggles, and it’s important for them to see that. “We talk to them about races we’re doing and training for marathons,” Ayers said. “They want to know what kind of training that is, how far I ran, and why I’m building up.” The bond with coaches helps the girls talk about important issues that they might otherwise discuss with their friends. Ayers prefers they ask an adult because girls their age aren’t going to have all the answers. “We talk about gossiping, how it hurts people, how to be a listener, how to be a good

friend, what’s dangerous and how to say no,” she said. “They’re very open and honest. I think that’s from focusing on teamwork and being in a safe environment.” Ervi said it’s important to simply give them opportunities to talk about issues. Learning to find a suitable solution also gives them accountability. Issues most common at her school include obesity and, according to her GOTR students, parents who smoke. The lessons in GOTR aren’t just for the girls, but for the whole family. Daughters are pushing for parents to be more active. She said their campus likes to promote family involvement, like asking the parents to be their daughter’s running buddy at the 5K. Regularly she hears how GOTR has affected the family when school is on break. “We tell them ‘If you don’t use it, you’re going to lose it,’” Ayers said. “The parents will say, ‘Oh my gosh, we ran so much over Christmas.’” Above all else, the coaches want their students to take skills they can use for the rest of their lives. They want the girls to know how to compliment one another, be more active, and be able to measure their self-worth. “They’ve struggled with these girls [they’ve run with],” Ayers said. “It’s hard, and there are tears sometimes. They’ve been through that kind of war, so when they do go to middle school, they have these relationships they can lean on.” afm EVENT PREVIEW GIRLS ON THE RUN

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Keep Austin Tucked!

p purelift barre tone burn ©

Recipe

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

#AFMrecipe

HOW TO MAKE IT SLIDERS:

Grilled Romaine Hearts and Sliders Summer may be coming to an end, but there’s still time to please everyone’s taste for dinner. Try serving grilled romaine hearts as a fresh new accompaniment to traditional beef sliders. at-home cost: $2.86 per serving | restaurant cost: $7.99 per serving

WHAT YOU NEED

SLIDERS:

GRILLED ROMAINE HEARTS:

1 pound 95% lean ground beef

1 12 oz. package romaine hearts, rinsed well

1 large garlic clove, ﬁnely chopped

1/2 tablespoon olive oil

1 1/2 teaspoon Dijon mustard

1/4 cup avocado, cubed

1/4 teaspoon salt

3/4 cup cherry tomatoes, halved

1/2 teaspoon pepper

1/4 cup Fresh Avocado Vinaigrette by

12 small leaves of lettuce 12 Ozery Bakery slider buns, or other slider buns of your choice Condiments to taste

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

Preheat grill on medium heat.

In a large bowl, combine beef, garlic, Dijon mustard, salt and pepper.

Form 12 slider patties.

Grill slider patties for approximately 4 minutes per side or until internal temperature reaches 160 degrees.

Place slider patties on bun, top with lettuce leaf and desired condiments.

DID YOU KNOW? According to the ADA when outdoor temperatures increase (90 degrees or above) perishable foods need to be properly cooled within one hour or less to keep foods safe.

GRILLED ROMAINE HEARTS: 1.

Split romaine hearts in two by slicing down the middle. Rinse again if necessary.

Brush romaine hearts with olive oil.

Grill romaine hearts, cut side down, for approximately 5 to 7 minutes, or until edges start to brown.

Top grilled romaine hearts with avocado, cherry tomatoes and vinaigrette.

NUTRITIONAL INFORMATION CALORIES 367 PROTEIN 29 g CARBS 31 g FAT 12 g SODIUM 572 mg FIBER 4 g

Cindy’s Kitchen

Serving Size: 2 sliders with 1 grilled romaine heart Makes six servings

This recipe is brought to you by Whole Foods Market.

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

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THE MIND & BODY GUIDE Jo yM ov es

PHOTOGRAPHY BY BRIAN FITZSIMMONS

Shoshana Goldstein co-owns JoyMoves along with her husband, Steve. They opened in June 2006. Shoshana is comprehensively certified through Peak Pilates. She also has a Masters degree in Occupational Therapy from Boston University and a Special Education undergraduate degree from Syracuse University.

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

Award-winning Classical Pilates Studio 2499 South Capital of Texas Hwy, Ste 202 Austin, TX 78746 512.328.4440 | www.joymoves.com

tarted in 2006, JoyMoves has emerged as one of Austin’s most popular and best-reviewed Pilates studios. According to Co-founder, Shoshana Goldstein, “Our emphasis is on helping clients achieve their fitness goals using ‘classical’ Pilates – and by ‘classical’ we mean Pilates as Joseph Pilates created it. We have a ‘classes’ side of our business and a ‘Privates and Duets’ side of it. As for classes, we offer more than 30 each week and divvy them up between Mat/Tower, Reformer, and Chair. We intentionally keep the class sizes small – typically you’ll see three to five people in a class. Classes are for clients whose main consideration is affordability. We also have a membership model for classes that’s unique among Austin’s Pilates studios. Basically, as part of your membership, you can take any type of class. Private and Duet sessions, of course, get you more personalized attention, and these are taught in a spacious separate studio from where classes are taught.” More from Shoshana: “Ten years before I started teaching Pilates, I took a Private Pilates session from a local trainer. It didn’t work for me. My main problem was that the trainer did so little with me. We probably only did a handful of exercises during the entire 55-minute session. I didn’t know what the point of the whole thing was. Fast-forward to today and at JoyMoves we have distinct strategies of ‘get them moving,’ ‘make sure they feel some accomplishment,’ and ‘no matter who teaches it, the flow of the class is always the same.’ Each of these strategies supports the client having a successful and healthy experience with us.” It’s not hard to see what members love about JoyMoves. The studio is warm and inviting – made out of eco-friendly and hypoallergenic materials – and their Pilates trainers are attentive and have extensive training. When you top that off with some of the best prices in town and a convenient location near the Barton Creek Mall – you’ve got a keeper! Their clientele range from soccer moms to triathetes, and in ages from 13 to 70.

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ol lS De Del Sol Martial Arts & Fitness 11190 Circle Dr, #103, Austin, TX 78736 | 512.535.4749 | www.delsolmaf.com

homas Leverett and Claudia Castro Leverett, bestselling authors and owners of Del Sol Martial Arts & Fitness, have combined their passions and skills to create an uplifting, strengthening, and rejuvenating experience at Del Sol Martial Arts & Fitness. Specializing in a number of disciplines that interlace to leave you confident, centered, and empowered, you will soon find that Del Sol is not your regular fitness studio. Weaving disciplines like Hot Vinyasa Yoga, Hardstyle Russian Kettlebells, Vegan Cooking, CrossFit, Qigong, and Praying Mantis Kung Fu, they have managed to put together programs that can change with you as your body does. Beginning with age four and going on up as far as you want, Del Sol truly has something for everybody. With a great family-friendly atmosphere, Del Sol meets you where you are and takes you to where you want to go. From private training to meal planning, from the kitchen to the yoga mat, Del Sol is ready to support you on your journey to self transformation.

On your first consultation, Del Sol checks major movement patterns to determine which exercises are good to go and which ones will have to be worked to ensure proper form. This makes all movement patterns fundamentally sound and ready for resistance training in the safest way possible. They truly care about you and your goals and will go the extra mile to get you there. Del Sol Martial Arts & Fitness also offers meal services designed specifically for you that can vary from delivery to weekly shopping lists and menus. With accountability, support, and commitment, the staff at Del Sol will see you to the finish line. CrossFit and Hardstyle Russian Kettlebell Training are the two strength and conditioning programs at Del Sol. Both teach you to tap into those deep reserves of strength you never had occasion to reach for. Go heavy, go hard, go intense â&#x20AC;&#x201D; you decide what that means for your body. If you seek a more meditative outlet, you

can find balance in your everyday life with yoga, kung fu, or qigong, all designed to expand your perspective by focusing inward and developing the individual from the inside out. Learning to use your breath in a restorative way, you begin to actively and consciously remove stress and relieve tension from your mind and body while still having a challenging and invigorating experience. There are preschool on up to adult martial arts classes. It's not unusual to find your fouryear-old running an obstacle course, or balancing on one foot with a bean bag on his head, while dad swings a sword around like Jett Li. All programs help students gain command of themselves while increasing their awareness of each other and their community at large. They focus on ideas like kindness, self control, courage, and a non-quitting spirit, to name a few. If you are looking to go hard or soft, or hard and soft, Del Sol Martial Arts and Fitness has an answer for you, your kids, your friends, your community. MIND & BODY BEST IN #AUSTIN

CO RE

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CORE Therapy and Pilates 3534 Bee Caves Rd, Suite 110, Austin, TX 78746 512.215.4227 | www.TherapyAndPilates.com

nique, CORE Therapy & Pilates located in beautiful West Austin takes pride in offering corrective as well as preventative therapy. Family-directed and physical therapistowned, individualized care is always provided Monday through Saturday at CORE Therapy & Pilates. Recently remodeled, the clinic and studio house the most up-todate Pilates and GYROTONICÂ® equipment in the area and offer teacher-training programs to qualified practitioners!

Using the Pilates Method and GYROTONICÂ® Corrective Training Principles, each skilled therapist and practitioner is readily available to you during each session. Therapy may extend from highly-skilled, hands-on manual therapy to very specialized individual or group core-control training. Whether it is pain, a loss of joint range of motion, or weakness and inflexibility, the educated practitioners at CORE Therapy & Pilates can help you return to any activity or exercise regime.

SPECIALIZED CARE • Non-surgical as well as post-surgical • Physical Therapy • Private or group Feldenkrais training sessions • Medical Massage Therapy • Core Strength & Flexibility training • Fostering Growth and Wellness: Connecting mind, body, and spirit VISIT US ON THE WEB AND FOLLOW US ON FACEBOOK! ONLINE SCHEDULING OPTIONAL!

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

Insurance billing provided * All major credit and debit cards accepted!

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re Pu rre Ba WESTLAKE: 3267 Bee Caves Rd, Suite 120, Austin, TX 78746 | ARBORETUM: 10710 Research Blvd, Suite 316, Austin, TX 78735 512.574.8644 (Westlake) and 512.574.2344 (Arboretum) | www.purebarre.com

LIFT. TONE. BURN is the motto by which Pure Barre (PB) is known and for a very good reason, as it is creating the best seats in town! This technique delivers a lifted seat, toned thighs, and a burn that hurts so good while melting away fat. Like other barre workouts, PB fuses elements of dance, pilates, and yoga but adds a very athletic approach to these techniques, creating a workout that everyone can relate to. It also lends fast results with clients seeing changes in 10 classes or fewer. You do not need years of dance experience to attend our classes. Whether you run marathons or havenâ&#x20AC;&#x2122;t worked out in years, PB is a great fit. Classes are friendly, fun, upbeat, and fast-paced while still allowing you to work your personal zone. This 55-minute full-body workout is your personal time to escape both mentally and physically. We utilize small isometric movements to work your muscles to fatigue and then we stretch to lengthen them out. The workout is challenging and includes both elements of repetition and inventiveness. This allows you to monitor your progress while experiencing new challenges simultaneously. At Pure Barre our mission is to inspire and motivate our clients to be their best selves. This mission has created the business from top to bottom and you can feel the sense of community at our studios. Pure barreâ&#x20AC;&#x2122;s owner, Rashanna

Moss-Lowry created this mission out of her own personal desire to help others. She was completely inspired by the technique when she first attended the studio in Nashville, TN, where she lived at the time. Despite having a Masters in Kinesiology, a marriage to an NFL player, and a past career with Nike, which all should be considered the ultimate sport/ fitness experience, she has never found anything more inspiring than Pure Barre. After she and her husband, Calvin, were displaced from her home in Nashville by the 2010 floods, they found motivation to move to Austin and start their first studio. This amazing journey continued when they were blessed with a talented staff that passionately cares about their clients, the technique, and each other. Pure Barre truly is an environment where everyone knows your name. Our teachers are thoroughly trained in the technique and are skilled at encouraging clients put their best efforts forward. Upon your first visit, come open-minded and expect to be well challenged as the technique requires a strong mind/body connection in order to perform isolated movements of certain muscle groups. Arrive a little early so that we can walk you through the process and, of course, do not forget a pair of socks. We encourage you to contact us with any questions and we look forward to having you join our movement to keep Austin tucked!

MIND & BODY BEST IN #AUSTIN

re Fo rm

Pi la te s

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hat would your perfect workout be? Imagine one that would improve your cycling cadence, lengthen your stride, or increase the speed of your swim stroke. It would also help you achieve long, strong muscles and a lean, toned body. You have just described Pilates. The goal of Pilates is to achieve a balance of strength and flexibility, a balance of opposing muscle groups, and to encourage people to connect mind and body. More importantly, it makes everyone, athletes and non-athletes alike, taller, straighter, and stronger. Modern Pilates serves many purposes, including, but not limited to, rehabilitation from injury or illness and sports and fitness training. Today it has evolved from a set number of classical positions into a practice with an infinite number of approaches that can be tailored to each client. Creating more efficient movement by strengthening your core, Pilates works outward from the abdominals to the rest of the body. It also promotes bone health and joint stability while supporting the spine, greatly reducing or eliminating back pain. At reform, we have always taken a unique approach to Pilates and believe that it is the ultimate cross-training program. Each one of our 14 instructors specializes in catering to an individual’s specific

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

3110 Windsor Road, Suite A, Austin, TX 78703 512.236.9595 | www.reformpilates.net

needs, bringing a wealth of knowledge to each session. We draw from extensive training in not only Pilates but dance, yoga, personal training, strength training, physical therapy, nutrition, and massage therapy. We offer myriad private, duo, and group Pilates classes, Gyrotonic sessions and fusion classes such as Core Barre and TRX Pilates, striving to motivate, encourage, and improve people’s lives one muscle at a time. We have recently added nutritional consultation through a wellness consultant to help you complete the transformation of mind and body. When you schedule with us you are not just setting up a workout. Each of us are inspiring and passionate about your health, fitness, and play. The reForm team keeps abreast of the latest fitness trends in nutrition and lifestyle balance, as we strive individually and as a group to keep workouts fun in a nurturing environment. Variety puts people into a new state of mind and constantly challenges the body. reForm Pilates is a beautiful, open, spacious studio located in central Austin just minutes from downtown. You might even run into someone— or several someones—that you know. Come see us for a full lifestyle change through modern and classical Pilates. Our ultimate objective is to refine your mind and define your body!

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be ga yo

43 RAINEY ST. #104, AUSTIN, TX 78701 512.469.0224 | www.behappybeyoga.com

he studio, located at 43 Rainey St., is immediately adjacent to the Lady Bird Lake Hike and Bike Trail. Built from scratch, Be Yoga features 1000 feet of floor-to-ceiling windows providing ample natural light with a great view of the lake and surrounding parks. Locally-bought cork floors from Eco Wise, largescale projectors instead of mirrors, and high-end finishes give Be Yoga a clean, spacious, modern architectural feel. The studio features a team of 13 yoga instructors from greatly varied certifications– who have a range of special interest services available including reiki, dosha, massage, and crystal healing. There’s also plenty of convenient street parking in a location mere blocks from the downtown core. Be Yoga offers a variety of classes for a range of levels, heated and non-heated, including hatha, ashtanga, restorative, hot vinyasa, and kundalini, as well as beginner-oriented gentle classes. Weekday classes are from 6 a.m. to 8 p.m., with weekend classes from 10 a.m. to 8 p.m., every other hour (on the even hour), seven days a week. In addition to the regular schedule, private ses-

sions are available for those who want or require individual attention. To keep things simple, Be Yoga operates on a donation model, with a suggested donation of $20. “After my certification, I knew that my 13-year love affair with yoga was getting serious,” laughs owner and instructor CiCi Parsons. “For years, I dreamt about opening a studio of my own. I had been saving up for a long time, so I focused attention on the empty retail space in the bottom of my apartment building. It was a daunting proposition — no electricity, no running water, just raw, dirt floors and all. But I knew there was something special about it. So, I went about drawing sketches and cutting out pictures from magazines of what I wanted it to look like. I went and collected samples and swatches of all the things I love. I made a space I would want to practice in.” “Be Yoga is living proof of manifest destiny,” she adds, “made for the sole purpose of sharing our passion for this practice of yoga.”

MIND & BODY BEST IN #AUSTIN

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Pu re

Bi kr am

ur Mission is simple and pure: We empower ALL people to improve their lives through regular practice of Bikram Yoga and inspire our students by serving as exemplary role models in the yoga room and our community.

READ WHAT OUR STUDENTS SAY: "Thank you PURE! I'm celebrating my one-year anniversary this week since becoming a regular practitioner of Bikram Yoga. 300+ classes later, I am running injury-free and faster (3 marathons this year). My blood pressure, which has always been low, is even lower, and my bone density has actually increased (not common for women my age)." -Loretta G. "After seven years of poor ergonomics in corporate America and six months of medical leave, I vowed never to return to a desk job again. My spine, back, shoulders, arms, and fingers were ruined. The diagnosis was carpal tunnel syndrome, tendonitis, sciatica, thoracic outlet syndrome (TOS), and herniated disks in my neck and lower back. I tried every form and combination of physical therapy and prescription medication. Now, after 60 days of HOT Bikram Yoga, I gotta tell ya, I'm not the same person anymore. My sciatica vanished after the third class. Tendonitis and TOS - gone after two weeks. Carpal tunnel syndrome - healed! To top it off, I lost 17 pounds, eat and drink healthier, sleep less, worry less, and have a more positive outlook on life. I have better concentration and patience at work. I never thought I would ever be pain-free again. I am healthier and happier than I've ever been in my entire life. I am a student for life." -Tedd L. WHY PURE BIKRAM YOGA? t takes more than a hot room and a list of postures to make your Bikram Yoga practice a safe, rewarding experience. Bikram Yoga is a specialized form of yoga, requiring appropriate training and knowledge to teach it effectively. Bikram Yoga is a system of 26 postures performed in 90 minutes in a room heated to 105 degrees led by a Certified Bikram Yoga instructor. Practice this sequence and guarantee that you will work every muscle, tendon, joint, ligament, and every system and every cell in your body. Sweat, detoxify, and increase your flexibility and strength. Bikram Yoga is a beginning hatha yoga practice, safe for people of all ages, levels, and health conditions. Performing the prescribed sequence class after class allows you to rapidly improve your powers of concentration, determination, and self-control. While students notice significant benefits even after their first class, Bikram Yoga is best introduced to new students over 10 to 15 classes taken in their first month. The Beginning Hatha Yoga Series provides a foundation for the 84-posture Advanced Series for those who wish to deepen their practice. Invest the time and change your life. Register online at www.purebikramyoga.com/signup.html. Select "Austin Fit" under "How did you hear about us?" and SAVE $10 off our standard Introductory Month (offer is valid for first-time students to PURE Bikram Yoga studios and expires December 31, 2011).

Pure Bikram Yoga PURE Bikram Yoga - Cedar Park 1335 East Whitestone Blvd., Suite D-185 Cedar Park, TX 78613 PURE Bikram Yoga - Downtown Austin 507 Pressler Street, Suite 100 Austin, TX 78703 PURE Bikram Yoga - South Austin - COMING SOON! 4301 West William Cannon Dr., Suite B-108 Austin, TX 78749 PURE Bikram Yoga - Westlake 3600 North Capital of Texas Hwy, Suite 140A Austin, TX 78746 888.245.0726 | www.purebikramyoga.com

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

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d ize om es st lat Cu Pi

9500 Woodvale Dr., Austin, TX 78729 512.349.2376 | www.CustomizedPilates.com

t Customized Pilates, you truly get personal attention because the focus is all on you. Rhea Willis has converted her home into a Pilates studio, so just one person at a time is trained in a quiet, comfortable home studio environment: boutique Pilates, so to speak. I discovered Pilates in 2003 when my doctor told me to lower my cholesterol through diet and exercise or she would medicate me. That was motivating enough for me to search for an exercise method that I would stick to for life. The fact that I was able to reduce my cholesterol level significantly and feel stronger, with a newfound core that improved my posture and changed my physique, got me on track to have exercise become a natural part of my life. I liked Pilates so much that after over 20 years of being a Professional Makeup Artist, I decided to embark on the year-long Teacher Training Certification program to teach Pilates on the equipment. I then sold my furniture to make room for the apparatus: a Reformer, Cadillac (Trapeze table), and a Combination Chair; I was ready to assist others in finding a way to make exercise a regular part of their routines. That was several years ago and it is wonderful to be able to turn one’s passion into one’s profession. Everyone Benefits! Students learn best from a happy, motivated teacher who believes Pilates can be fun as well as challenging netting visible results that make the effort worthwhile.

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Near Hwy 183 and Anderson Mill Rd. 1010 RR 620 South, Suite 100, Austin, TX 78734 www.CustomizedPilates.com 512.263.8794 | www.balanceyogaaustin.com

CustomizedPilates.com

“Balance Yoga is one of the best studios I have found. I have practiced yoga in Thailand, Seattle, Hawaii, New York City, and Los Angeles and Balance Yoga is the complete package! I recommend this studio to everyone I come into contact with!” ~ Mindy B.

alance Yoga, Lakeway’s original yoga studio, offers the largest variety of yoga classes and styles in the Lake Travis area. Explore Power Vinyasa Flow, Hot Yoga, Hot Power Fusion, and Restorative Yoga classes daily. Balance also offers Paddleboard Yoga on Lake Travis, as well as frequent workshops. All levels of expertise are welcome! Our instructors, led by owner, Nani Bacon, are an incredible collection of experienced professionals, all dedicated to their students and the studio. Your instructor will greet you before class, lead you in class with warm and supportive instruction, and be available for questions and conversation after class. Our instructors are there for you--to guide, to support, to nurture. The Balance Yoga studio is state-of-the-art, with professionally designed heat and humidity systems, beautiful bamboo floors, rich stereo sound, and two walls of windows for an inviting, warm, and completely authentic yoga experience. Balance Yoga offers great value and pricing specials. All new students get a FREE WEEK. Take all the yoga you want for free for seven days with no obligation. At the end of that week, explore our menu of packages, tailored to make yoga affordable regardless practice frequency. We also feature daily HAPPY HOUR CLASSES — $8 classes offered weekdays at 4:30 p.m. Shop the Balance Yoga Boutique for the largest selection of gear and apparel available in the Lake Travis area. We feature the latest styles from the best and most popular brands, as well as a full selection of yoga gear and necessities. Come experience the studio that has the Lake Travis yoga community buzzing. MIND & BODY BEST IN #AUSTIN

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B ee Fr ga Yo 2905 San Gabriel St. #102, Austin, Texas 78703 512.480.0067 | www.BFreeAustin.com

Da nc er

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Free of past limitations and move into possibility. Unify your mind, body, and spirit and live in your full expression. New to yoga? Coming out of injury? Join us for BHot, a 26-posture series designed to establish mental focus, increase strength and flexibility, and transform your body. Want to stand in the power of your being and flow with your natural grace? Check out BFlow (Heated Vinyasa Flow), a dynamic and vigorous practice that links breath with movement by combining postures for creative sequencing through flow. We have all levels of vinyasa from BNew for refinement and introduction to Level 3 for the seasoned practitioner looking to expand, explore, and express INTRODUCTORY OFFER: fully. A great complement to the $20 FOR 10 CONSECUTIVE DAYS active Yang practice is BChill, OF UNLIMITED YOGA. a Yin practice; restorative and meditative, it increases the Try all of our classes and meet capacity for mind-body vitality our inspiring community. BFree and integrity. to BYou~ Arrive in your body, live your fullest expression, BFree Yoga~ Move Into Possibility!

5350 Burnet Road Ste. 7, Austin, TX 78756 512.382.9150 | www.dancersshape.com

ancers Shape is a boutique Barre Fitness studio specializing in barre, Pilates, yoga, and cardio dance. The studio’s featured barre class, Shape, is a unique hybrid. It combines elements from all forms of exercise that dancers use to maintain their shape but has been modified so that anyone can participate. Set to customized playlists, the Shape class targets problem areas by using isometric toning moves, tweaked ballet positions, specialized choreography, and core strengthening Pilates. Each class ends with a signature stretch series to elongate the muscles for lean and toned muscle mass. Improved arm definition, sculpted seat and thighs, lean legs, defined abs, and improved posture are just some of the exciting results seen in record time. The owner of Dancers Shape, Jennifer McCamish, is a University of Texas graduate and former Radio City Rockette. During the 13 years she danced on the NY stage, maintaining the highest level of fitness and flexibility was essential to her success. Over time, a method evolved that maximized physical results in a timeefficient way; all while rehabilitating injuries, preventing future ones, and maintaining a dancer’s physique. That’s what Dancers Shape is all about. Education and professional experience are key ingredients for instructors at Dancers Shape. Each instructor has undergone a two-month-long training program in the Dancers Shape philosophy and has Pilates fitness education as well. All have either a professional dance background or a degree in Dance or Exercise Science. Dancers Shape is a small local business inspiring healthy living through effective and creative fitness classes; all while practicing in a clean, sophisticated, and friendly environment.

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

Special Advertising Section

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SUNDARA’S INTEGRATIVE YOGA THERAPY TEACHER TRAINING PREPARES YOU FOR A CAREER IN HEALTH AND WELLNESS

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12636 Research Blvd Ste C206 Austin, TX 78759 512.415.4966 | www.sundarayogatherapy.com

undara Yoga Therapy’s stellar reputation is attributed to our unmatched entry and exit criteria. Our diploma is a guarantee that our graduates have a level of experience, knowledge, and understanding that referring healthcare practitioners can trust. Working with the mind/body connection and uncovering one’s innate ability to self-heal is the foundation of our method and training. The Integrative Yoga Therapy (IYT) Teacher Training program imparts in-depth skills to teach Yoga as a vehicle for total wellness. Along with offering Yoga classes with a focus on health and healing to the general public, IYT graduates teach Yoga-based wellness programs in a wide variety of complementary settings including hospitals, businesses, and other complementary healthcare settings. IYT teachers also develop special focus programs such as Yoga for back care, MS, depression, and many other health conditions. GUARANTEED SMALL CLASS SIZE ASSURES INDIVIDUALIZED TEACHING AND LEARNING

Em po we rY og a

evelop your Yoga teaching as part of your own unique life vision and mission. The Integrative Yoga Teacher Training Program is based in the vision of Yoga Therapy using an individualized approach with the understanding that the needs of students are unique. Each Yoga teacher will receive comprehensive and in-depth instruction in the wider vision of Yoga as well as detailed experiential instructions in the tools and techniques of Yoga. With this foundation, each teacher is given a range of possibilities with which they can evolve their own vision of the teaching process. Our intensive training will incorporate a variety of specializations and complete the Yoga-Alliance-approved 200-hour Yoga teacher certification program. We are a Registered Yoga Alliance School.

1611 West 5th Street, Suite 140, Austin, TX 78703 512.472.8884 | www.empoweryogaaustin.com

s a lifelong competitive athlete, the last thing Ashley Hartley thought she would be interested in was yoga. Surprisingly, this Harvard graduate fell in love with yoga shortly after retiring from collegiate sports. “Years of recurring injuries from athletics had taken their toll and I was looking for a form of physical exercise that would deliver a great workout and keep me injury free.” Yoga delivered just that, and upon graduating from Harvard she took the road less traveled and became a professional yoga instructor. Ashley spent years training with some of the best teachers in the world, where she gained extensive knowledge of the body and biomechanics. Her expertise keeps students safe in class and gives them longevity in their activities off the yoga mat. Ashley now enjoys working with people on a variety of health and wellness goals. “What excites me is when a client comes to me with a goal and we are able to heal the injury, improve athletic ability, or prevent a trip to the doctor as a result of my classes. Everyone wants to slow the aging process and be able to participate in the activities they love well into old age. Whether you want to improve your golf swing or release stress to succeed in corporate America, my commitment is for yoga to enhance the rest of your life.” Ashley is the owner of Empower Yoga, located at the corner of 5th and West Lynn on the edge of downtown Austin. Whether you are an experienced yogi or just a beginner, you will find a class at Empower that moves at your pace. Mention reading this piece to receive a special gift at Empower Yoga!

MIND & BODY BEST IN #AUSTIN

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PHOTO BY JENNY HARTGROVE PHOTOGRAPHY

1611 W. 5th Street, #125, Austin, TX 78703 512.391.0921 | www.austin.barmethod.com

The result is a recognizable ‘Bar Method Body’ that sculpts the arms, creates flat abs, a lifted seat, and long thighs. There is no other non-impact workout that can target every major muscle group to improve posture, increase strength, and rehabilitate from injuries. The Bar Method has a new-client special for an entire month of unlimited classes for only $125. With tons of classes throughout the week on the schedule, there are plenty of chances to make it to the studio. The one warning: schedule your classes ahead of time online so you can be guaranteed a spot! For information about class schedules and membership, please visit www. austin.barmethod.com, and be sure to stop by their Facebook page for the latest updates on specials, giveaways, and info on after-hours parties!

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lthough The Bar Method just opened a few weeks ago, it is already proving to be one of the toughest reservations to get in Austin. From the 6 a.m. class for the early birds to the happy-hour classes after work, it is hard to miss the bodies in the glass-walled aquarium studio on your way downtown. Located in the 5th Street Commons complex (across from El Arroyo!), the studio is a natural fit for Austin. The spa-like space features two studios, a full women’s locker and dressing room with multiple showers, and a retail area with Bar Method branded merchandise. The Bar Method is a powerful exercise format merging the fat-burning format of interval training, the muscle-shaping technique of isometrics, the elongating principles of dance conditioning, and the science of physical therapy to create a workout that quickly re-shapes the entire body.

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1300 Northwood Rd, Austin, TX 78703 APB at the Lake: FM 14265 FM 2769, Volente, Austin, TX 78641 512.322.9618 | www.austinpilatesbarn.com

he Austin Pilates Barn, a Division of Madd Dog Athletics, is a Peak Pilates® Education Center offering Professional Teacher Certification and Continuing Education for Pilates and Fitness Instructors.

OFFERINGS: Private, Duo and Trio, small reformer, mat, and tower classes, studio rental. ABOUT THE DIRECTOR: Nancy Hurd holds a BFA in Dance and MEd in Education. She is certified through The Peak PilateSystem®, The Pilates Method Alliance, The PilateSystem® , Gyrokinesisâ®, Gyrotonic Expansion System®, and Pilates for Golf. She is listed in Who’s Who among America’s Teachers. Nancy is a PeakPilates® Certified Teacher Trainer, PMA and ACE CEC provider throughout the US and in Turkey.

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

3638 Bee Cave Road, Austin, TX 78746 512.732.2002 | www.pilates360.com

age Anderson and Brenda McAuliffe combined their extensive professional Pilates training with their diverse business experience to create Pilates 360° in 2002. Their studio, located in Westlake Hills, offers a unique, relaxed atmosphere for people of all ages and fitness levels. Pilates 360° has eight fully-certified instructors coming from differing Pilates backgrounds offering a variety of styles for the client to choose from. They specialize in private and semiprivate training on the Pilates equipment as well as mat and equipment classes.

2011 Austin Fit Magazine Distance Challenge #DistanceChallenge

@austinfit

Itâ&#x20AC;&#x2122;s Five Races,

As we bask in the hot running days of summer, itâ&#x20AC;&#x2122;s just a short time until the promise of cooler weather and the start of the Austin Fit Magazine Distance Challenge. The running series originated in 1995 as a way for runners to work up to the Austin Marathon. It has since become the premier racing series in the Austin area and an integral part of training for many runners. The series includes five races, starting with the IBM Uptown Classic 10K race on October 2, 2011, and builds in distance until the February 19, 2012, running of the Livestrong Austin Marathon & Half Marathon. Participation is open to all runners who plan to do all five races and is a fun, rewarding way to encourage runners toward new accomplishments. It appeals to experienced runners who like to commit themselves to new goals each year as well as

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

PHOTO BY CHARLIE LLEWELLIN

ONE CHALLENGE

helping new runners complete a successful running season. It doesnâ&#x20AC;&#x2122;t matter how fast you are, simply completing all five of these races is a major achievement for any runner. Why do some runners take on all five of these races? The two most common reasons are to achieve the personal goal of completion of the series, no small task when the total distance is 68.6 miles over the five courses, and to compete for competitive times against other runners. Distance running, like most fitness activities, relies on discipline and commitment. For many runners, training improves with a support group and meaningful goals. The Austin Fit Magazine Distance Challenge has both: you run with others who have committed themselves to the same goal of completing five meaningful races. You can share experiences and accomplishments while giving support to other like-minded runners. The series increases your fun, appeals to your competitive nature, and distinguishes you as

part of a unique group taking on one of the most difficult running challenges in Texas. For 2011-12, there are two options. The Full-Track option is the full distance in all five races including the marathon distance at the Livestrong Austin Marathon & Half Marathon. The Half-Track option is the same, except runners complete the half marathon portion of the Livestrong Austin Marathon & Half Marathon. All runners who participate in the Austin Fit Magazine Distance Challenge receive a custom-printed long-sleeve technical running shirt, a free one-year membership to the Austin Runners Club (non members only), VIP treatment at each race with a Distance Challenge tent at the finish area where they can enjoy beverages, snacks, and compare race stories. All participants are invited to attend the March Celebration party. Runners who complete all five races, either Full- or Half-Track, receive a Completion Certificate, a custom-printed running jacket,

(blue this year), and compete for awards. Trophies are given for Top Male and Female finishers, Overall, Masters, and Age Groups (five year groupings), for both the Full- and Half-Track programs. Winners are determined by the lowest total time combined for the five races. Certificates, jackets, and trophies are then presented at the March Celebration Party. This year the series is sponsored by Austin Fit Magazine. “As a local company, we seek to support many local events, specifically those that promote a healthy and active lifestyle,” said Alex Earle, Vice President of Sales. “The Austin Distance Challenge is rich in tradition and includes five highly anticipated events that not only increase the number of runners in Austin, but provide great support for local businesses. As a voice for Austin’s active community, it’s important that we do more to spread the word and motivate others to participate in more running events. This challenge is a great way to set goals and go for it. By specifically completing the five races, participants will have completed nearly 70 miles of running. Additionally, all finishers achieve an impressive goal – finishing a half or full marathon. “Our involvement is perfectly aligned with our mission – to educate, inspire, and engage others to lead healthier and active lifestyles, what better way than to get out there and run,” said Earle. Several changes have been made for the 2011-2012 series, all geared towards increasing the runners experience, fun, and value. The Austin Runners Club (ARC) is now managing the series, adding prestige and benefits for the runners. ARC is made up of runners and has been supporting the running community in Austin since 1974. Another change is the selection of The Trail Foundation as the sole beneficiary. All net proceeds will be donated to The Trail Foundation, a nonprofit organization that beautifies and maintains the trails along Lady Bird Lake, a vital service to all runners, walkers, and bikers who traverse ‘The Trail.’

BE IN THE MAGAZINE! The male and female winners of the Distance Challenge will be featured in AFM.

The 2011-2012 series kicks off on Oct. 2, 2011, with IBM Uptown Classic 10K race running through the Domain shopping center. On Oct. 30, 2011, the scene shifts to downtown as the Gazelle Foundation Run For The Water ten-mile race takes runners from the First Street Bridge out west, along Scenic and Exposition and then back. Dec. 11, 2011, east of downtown at the ARC Decker Challenge Half Marathon, things get more serious as runners get to see how their training is working and can make any needed adjustments. Jan. 29, 2012, is the 3M Half Marathon & Relay starting at the Gateway Shopping Center north of downtown and ending with a fast finish downtown. Then it’s Feb. 19, 2012, the day of the Livestrong Austin Marathon and Half Marathon. Runners have trained, mended sore muscles, and are ready for this marquee race. This course has it all, fast flat areas, muscle-straining uphill climbs, fast downhill slopes, and varied scenery. The Austin Fit Magazine Distance Challenge can’t promise you perfect weather or a personal record at each race. What it can help with is the full sense of accomplishment, the company of other fun runners, and a memorable fall running season. Runners interested in registering or learning more about the 2011-12 Austin Fit Magazine Distance Challenge can check out the website www.austindistancechallenge. com for details. RACES AUSTIN FIT MAGAZINE DISTANCE CHALLENGE

ENDORPHIN JUNKIE? WE GOT YOUR FIX.

2011 Austin Fit Magazine Distance Challenge #DistanceChallenge

@austinfit

The Races

ONE HOUR

The five races in the 2011-2012 Austin Fit Magazine Distance Challenge are listed here, with links to online registration and information. To participate in the Austin Fit Magazine Distance Challenge, you must register for each race individually and register for the Austin Fit Magazine Distance Challenge.

SESSION

IBM Uptown Classic 10k – Oct. 2, 2011 Luke's Locker is proud to present the 2011 IBM Uptown Classic 10K. Through the years, the Uptown Classic has benefitted many local nonprofits. The 2011 event will benefit the YMCA of Austin. The Uptown Classic is considered to be one of the fastest race courses in Austin and is the kickoff event for the Austin Fit Magazine Distance Challenge race series. For information and to register visit www.uptownclassic.com.

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The Run for the Water 10-Miler, 5K, and Kids Presented By Keller Williams is produced by and benefits the Gazelle Foundation, a registered 501(c)(3) non-profit organization. Thanks to participation over the last four years we have been able to provide access to clean water for life to more than 8,000 citizens of Burundi, Africa, through the implementation of sustainable water systems. Whether you choose to walk, run, or donate, you’re helping to make a life-changing impact. For information and to register visit www.gazellefoundation.com/runforthewater2011.

ARC Decker Challenge Half Marathon – Dec. 11, 2011 The first Decker Challenge race was organized by the Austin Runners Club 33 years ago. The challenging race of rolling hills, unpredictable weather, and beautiful running in the country around Decker Lake began because the University of Texas cross-country team trained on these roads. The actual race distance has varied over the years, but is now a 13.1 mile halfmarathon course or a full marathon with 2 loops of the course (known as the Double Decker). This has always been, and remains, a true race “for runners, by runners.” For information and to register visit www.austinrunners.org

3M Half Marathon & Relay – Jan. 29, 2012 A perennial favorite with runners, the 3M Half Marathon & Relay is the capital city’s second-largest distance road racing event. Scheduled for Jan. 29, 2012, it is one of the fastest USATF-certified half marathon courses in the country. The event has been conducted annually since the early 1990s. 3M has sponsored and owned the event since 1995. For information and to register visit www.3Mhalfmarathon.com

Jessica Tranchina

D.P.T, A.R.T Certiﬁed Provider NASM-CPT, CKTP

Follow Jessica’s daily core workout routine at:

JessicaTranchina.info Jessica specializes in the treatment & prevention of injuries with the combination of the use of Physical Therapy, Active Release Techniques® (A.R.T) and The Kinesio Taping Method®. We are located in Texas Running Company 1011 W 5th St Ste #110 • Austin TX 78703

512.228.1411 • www.primorehab.com

LIVESTRONG Austin Marathon & Half Marathon – Feb. 19, 2012 The Austin Marathon started in 1992 and while the course has changed over the years, its place in the hearts of Austin runners hasn’t. Run as a large loop that starts and ends in downtown Austin, the course provides a scenic view of the Austin area. Participants include elite runners and novices, marathoners and half marathoners. This course has fast flats, challenging climbs, and quick down hills. Set aside Feb. 19, 2012, on your running schedule and join in the fun. For information and to register visit www.youraustinmarathon.com For information and to register for the Austin Fit Magazine Distance Challenge visit www.austindistancechallenge.com afm

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

Product Review Christine Marquette RD, LD, CLT

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2011 FALL SHOE REVIEW

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he Cortana introduces a new Grid technology for Saucony and is a showpiece for several solutions in cushioning, stability, and fit. The upper is a semi-open mesh with a sublimated appearance, welded overlays and synthetic leather at heel, toe, and eyestay for support. The new Sauc-Fit is a stretchy medial insert and articulated eyelets on the top to cinch the ankle move with the foot. The midsole features the same four-millimeter drop from heel to forefoot that’s proved so successful in the Kinvara and Mirage. It’s combined with new PowerFoam and a plastic Impact Interface that focuses the heelstrike force onto SRC foam to absorb the shock. The outersole uses a new blown rubber compound with Saucony’s proven XT-900 carbon rubber in the heel. The outstanding ride, fit, and innovation earned the PowerGrid Cortana our award as Best New Shoe.

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

BEST NEW SHOE FALL 2011

evelopmental psychologist Jean Piaget theorized that every developmental improvement a child makes is followed by a period of equilibration or reorganizing that continues until a balance is achieved. With new brands continuing to launch, new technologies being devised, and materials being reexamined and repurposed, the industry is moving into a new stage. The result of this new stage is an even broader range of shoes for runners with biomechanical needs of every kind, and fitness levels to mix and match. In fact, the influx of Natural Motion shoes, Barefoot shoes, and Minimalist shoes has grown so much that we recently published our first review exclusively on Minimalist shoes in Running

Network publications and coming soon to the RN website (runningnetwork.com). So, how long will it take for us to get through this period of equilibration, and what will the balance be when we do? I would venture to say that it won’t be very long and, at the end, we’ll see more new models than have been introduced in quite some time. One thing is certain: Regardless of the various approaches, opinions, and products, knowledge remains your biggest ally in your search for shoes. Runners with an understanding of what their feet are like and what those characteristics (shape, motion, volume, etc.) require—or runners who know where to get that advice— will find that there are more shoes than ever to meet their specific needs.

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Mizuno Wave Precision 12 $105 BEST SHOE PERFORMANCE

he Precision is an icon in Mizuno’s running line. Sublimated graphics on the upper represent Japanese block prints like Pagoda architecture on the men’s shoe and cherry blossoms on the women’s. The upper has a semi-closed engineered mesh with welded logo and support strapping, DynaMotion Fit for secure lacing and synthetic leather at heel and toe. The midsole is perhaps Mizuno’s best application of AP+. In combination with the Parallel Wave plate, it cushions daily training for efficient runners and a fast-paced training shoe for others. The outersole combines X-10 in the heel and blown rubber in the forefoot with rubber under the cuboid bone to improve midfoot comfort. The smooth fit, great cushioning, and light weight earned the Wave Precision 12 a tie for honors as the Best Shoe in the Performance category.

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Product Review #ShoeReview

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Brooks Summon 3 $85

he Summon offers performance at an economical price. The effective midsole/outersole combination of rear and forefoot Hydroflow within Bio S-257 (a biodegradable version of Brooks’ S-257 foam) is “chromatically enhanced” (it’s a new color), but the performance is as good as ever. So good, in fact, that its reliable performance has birthed a new trail shoe from on the same platform. The upper is pliable mesh with synthetic leather overlays and the usual adjustments. A new full rand adds a bit more support than the Summon 2. With its standout moderate weight, responsive cushioning and reasonable price, the Summon 3 again earned honors as our Best Value.

BEST VALUE

Nike Air Pegasus+ 28 $90

BEST SHOE

he Pegasus was named by a contest in the early 1980s—a mind-bending 30 years ago! Version 28 has a few new features that enhance performance. The upper now incorporates a midfoot support of FlyWire,allowing for a thinner eyestay that better flexes and offers a more foot-conforming fit. The introduction of a new PU innersole adds a few grams, but is a definite trade-up for more comfort and a better cushioned ride. The midsole is the same consistent Cushlon with its great blend of shock absorption and responsiveness. A nicely beveled and well-articulated heel as well as forefoot flexibility round out the feel. The outersole is BRS 1000 with its proven durability. Its fit, ride, and wealth gave the Air Pegasus+ 28 our Best Shoe honors in the Neutral category.

NEUTRAL

Other Notable Neutral Shoes Call 512.288.2455 Book online at austin.tx.lavidamassage.com 7010 Hwy 71, Suite 160 Austin, TX 78735

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ASICS gel-Cumulus 13 $105

Brooks Glycerin 9 $130

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ASICS gel-Nimbus 13 $130

Mizuno Wave Enigma $130

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Brooks Ghost 4 $100

New Balance 880 $100

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AUSTINFITMAGAZINE.COM SEPTEMBER 2011

FALL 2011

~ ONE WITH THE WATER

WE ARE THE ONLY

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adidas Supernova Sequence 4 $110

he Supernova Sequence 4 features the most significant changes made since its 2008 introduction. The upper has open mesh and welded microsuede overlays, but now employs an external TPU heel stabilizer to neutralize excess side-toside motion. Though the midsole has the same basic setup, two changes improve its effectiveness: The ForMotion unit has a more sculpted heel bevel, and the ProModerator has been upgraded to ProModerator+, in which the component is thicker and the ends are rotated 90° to shore up the sidewall in three dimensions. The outersole is still the effective carbon heel/blown rubber forefoot combination. For its stability, cushioning and value, the Supernova Sequence 4 earned our Best Shoe in the Motion Stabilizing category.

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Other Notable Motion Stabilizing Shoes adidas adiSTAR Salvation 3 $140 WWW.SHOPADIDAS.COM

Mizuno wave Alchemy 11 $115 WWW.MIZUNO.COM

Nike Lunarglide+ 3 $100 WWW.NIKE.COM

New Balance 1260 $142

n New Balance’s new numbering system, shoes ending in “60” represent performance stability, which is why the 1226 has become the 1260. The upper is open mesh with repositioned overlays to support the arch and better secure the instep. The forefoot overlays are “no-sew” across the metatarsals to reduce friction. The interior has a luxe feel, and the combined PU Strobel board and innersole creates longerlasting plushness. The midsole features a newly configured Stabilicore, which trades the former semi-rigid plastic support for a rubbery compound that also cushions. An articulated N-ergy system of foam and rubbery components soften and direct the touchdown and move through the gait cycle. The outersole is the typical blown rubber forefoot and Ndurance carbon rubber heel with forefoot flexibility. Its execution, material upgrades and stable, wellcushioned ride earned the New Balance 1260 our Best Renovation honors. afm

Pearl izumi SyncroFuel Road II $120 WWW.PEARLIZUMI.COM

Saucony Progrid Omni 10 $110 WWW.NEWBALANCE.COM

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LIFESTYLE 2011 FALL SHOE REVIEW

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TRAINING LOG

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A commonly overlooked training tool is the training log. It can be one of the cheapest, simplest tools in your training regime—and one of the most effective for long-term improvement. About five years ago, I started a log that has become a critical piece of my training. If your goal as an athlete is long-term improvement, then a training log is the best tool to help you maintain objectivity. Just as engineers and scientists log data to help repeatability, quality control, and improvement, athletes can realize benefits from their training data. A training log is simply a diary to record information about your training. My training logs aren’t fancy, usually a notebook I keep close at hand. Some prefer to keep electronic versions on computers. There are web-based programs designed for maintaining athletes’ training logs. You can now find several smart-phone applications to keep a log on your phone. Personally, I still prefer pen and paper, but the point is to choose a medium that is appropriate for you and, most importantly, one that you’ll maintain. At a minimum, you should jot down your workout sessions, times, paces, distances, and notes on how you felt. Some athletes keep very detailed logs with heart rate data, daily body weight, rest, cycling wattage, personal and work stresses, sleep information, as well as daily nutrition. The more data you keep, the better, but it’s most

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important to choose information that you know you’ll maintain over time. If you start by recording every little piece of data about your day, unless you are very disciplined, you may fall out of the practice and abandon your log if it becomes too much of a time commitment. Try starting your log to see what information you can easily keep up. Once you’ve started your log, make it part of your routine. If you miss a few days, try to jot down as much information as you remember. After a period of time, you can begin to use it as a reference tool in your training. If you have a coach, it’s critical to share that information with your coach. If you’re self-coached, its one of the best ways to look at yourself and your training objectively.

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TRAINING LOG Key benefits of collecting data: Repeatability With long-term training data, you can look back over time to identify specific things you did leading up to your best moments. What sessions, times, paces, and recovery did you do before your best races? How did you structure your race build, or your taper? Without a log, you have a notion in your mind, but with it documented, you can look back and concretely identify those items you felt made the difference. If you appropriately incorporate those items into your next plan, then you’re more likely to repeat a great performance.

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Mistakes

We all make errors in our training. We over train, under rest, set too aggressive goals, or over reach in our sessions. Often, these mistakes lead to injury or extreme fatigue. Without a log to review, it’s difficult to gain an objective perspective on our own training and identify these patterns. I recently reviewed an old log and saw notes about how trashed my legs were and how exhausted I was for many days in a row. I look at that and ask “why didn’t I take a couple of days for recovery?” Now when I find myself jotting down similar notes, I know it’s time to avoid old mistakes and take extra rest. Plateaus With hard data, it will be easy to see when your fitness has hit a plateau.

You’ll see a pattern of stagnation with your test sets and key sessions. You’re not looking for a plateau over a one- or twoweek period, rather you’re looking for a long-term lack of improvement. Once a plateau has been identified, you can look at your training critically to identify where you need to change your sessions or recovery to create the stimulus to get past your plateau.

Injury Psychologically, injuries are the toughest issue for most athletes to manage. When we’re in the middle of recovery, we feel like we will never be the same athlete or get back to the same level of fitness. With a training log, you can see that it probably didn’t take as long as you thought to get back from a previous injury to your same fitness. You can identify how many weeks you felt weak before you got your stride back. This can be incredibly comforting when you’re going through an injury. A record of your past will help you realize that you’ve come back before and you can do it again. Seeing how your body reacted in the past can help you set expectations for yourself and the pace of your recovery. Confidence During the taper for a big event, athletes often second guess themselves and their training: Did I train hard enough? Did I do enough miles? Am I fit enough? As you taper properly , your

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body will go through phases where you don’t feel fit and then it’s easy to doubt. As I feel those thoughts and anxiety creep in, the first thing I do is pull out my training log. First, I look at the last several months of training leading to the event. Just seeing the miles, hours, and sessions immediately helps my confidence. Next, I look further back to the builds to past races. I remind myself that training is cumulative over time. It’s not just one or two weeks of training that make an athlete, it’s the months and years. Seeing the sessions and races over the long term is absolutely the best thing an athlete can do to boost confidence and clear mental doubts.

Long-term Improvements It’s important to see your improvements over time. You may watch your race times improve, but sometimes seeing other advances can be just as important to your motivation. I keep all the times and paces of certain key sessions so I can compare those test sets over the long term. When I can see improvement, it’s positive feedback that I’m doing the right things. If I don’t see improvement over the long term, then I know I need to take a hard look at my methodology behind my training. You’ll see the fluctuations from how you feel day-to-day, and though you won’t see daily momentous jumps, you’re looking for that long-term improvement. afm

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DRAGON’S BACK? Choose from distances of 32, 52, or 104 miles. The Dragon’s Back Century is the hilliest in Texas with over 4,600 feet of climbing. • Low entry fee • Cool tech t-shirt to all registrants • Great post ride party “river style” with product giveaways, free beer, bbq, and live music! Bring the family to hang out on the river and enjoy all the other area attractions: Garner State Park, great golf course, horseback riding, hiking, peaceful hill country setting.

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FEATURED EVENT THRU 18: SEPTEMBER 16 IN CITY ST AU AL NU AN 10TH STIVAL FE IC US M S LIMIT Festival

al ACL Music The 10th annu ent eight-stage ev is a three-day, onder, Arcade W ie ev St g rin featu y lay, among man Fire and Coldp Sunday ru th ay id Fr other artists. rings 00 Barton Sp Zilker Park, 21 val.com Road • aclfesti

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HEALTH

NUTRITION

SEPTEMBER 10: COMMUNITY HEALTH FAIR This health fair includes all-ages exercise classes, Flu shots and immunizations, health care screenings, nutritional information, healthy cooking 101, mobile blood bank, home fire and crime prevention, home health care services and speakers. Saturday, 10 a.m. • Bethany Lutheran Church, 3701 W. Slaughter Lane • blcms.org

SEPTEMBER 3 THRU 24: FARMER’S MARKET Come to the Austin Farmers’ Market to support local farms and businesses in central Texas. The Farmers’ Market increases awareness about our food system and individual health. Every Saturday, 9 a.m. Republic Square Park, 400 W. Guadalupe St. sfcfarmersmarket.org

SEPTEMBER 24: CURESEARCH FOR CHILDREN’S CANCER: AUSTIN WALK Join pediatric cancer families, local hospitals, corporate and community teams to raise funds for children’s cancer research as well as raising awareness of it’s devastating effects on children and their families. Saturday, 8 a.m. • Mueller Lake Park Amphitheater, 4550 Mueller Blvd. curesearchwalk.org/austin

SEPTEMBER 11: TEEN AND PARENT: SUSHI 101 Parents and teens will practice traditional sushi making techniques and create modern flavors, as you create and enjoy miso soup, Tuna Texanese, Sakemaki, California roll, Tiger Eye roll, Hara-Kiri roll and Nigiri. For Teens Ages 13-17. Sunday, 11 a.m. • 4001 N. Lamar Blvd. • centralmarket.com

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

Manor Equestrian Center

AUSTINFITMAGAZINE.COM/EVENTS

PHOTO BY BRIAN FITZSIMMONS

Labor Day is the 13th Annual Free Day of Yoga. With its roots in Austin, Free Day of Yoga is now recognized in Dallas, Houston, Los Angeles and Philadelphia. There are at least 13 different types of yoga, and with over 66 participating locations last year, you’ll be able to find what best suits your body, mind and spirit.

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PARTICIPATING STUDIOS INCLUDE: Yoga Yoga, Be Yoga, Castle Hill Yoga BFree Yoga, Pure Austin, Massage Plus Yoga Empower Yoga, Del Sol, Yoga Vida Mind Body Yoga, Breath and Body Yoga Pure Bikram Yoga, BeneFIT Bikram Austin Kula Yoga, East Side Yoga Yoga Groove, Sunstone Yoga and more...

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FITNESS SEPTEMBER 4: AUSTIN FREE DAY OF YOGA OPENING FESTIVAL Bring your yoga mat and participate in the free yoga classes, drawings for yoga gear, and more. Prize drawings are after classes. You must be present to win. Saturday, 10 a.m. • Whole Foods Upper Deck, 525 N. Lamar Blvd. • freedayofyoga.com SEPTEMBER 5: FREE DAY OF YOGA Studios all over Austin celebrate with a free day of yoga! Monday • freedayofyoga.com

SEPTEMBER 23 THRU 25: BALANCED LIVING: A WEEKEND WOMEN’S YOGA Retreat with Jenn Wooten & Angie Knight Each morning will begin with an empowering hatha flow session and will end with a long Yin and restorative practice. There will also be an afternoon of a Thai Yoga Massage workshop where each participant will experience the relaxing benefits of this traditional healing technique. Friday thru Sunday • Margaret Austin Center, Chappell Hill, TX • yogayoga.com

SEPTEMBER 16: 3RD FRIDAY DONATION CLASSES AT YOGA YOGA All proceeds benefit a local non-profit. Thursday, 7:30 p.m. • Three locations yogayoga.com

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(AUGUST 31) THRU SEPTEMBER 5: OUT OF BOUNDS COMEDY FESTIVAL This live performance festival showcases some of the best in improv, sketch and stand-up comedy — 500 performers, 80 shows, in seven days. Wednesday thru Sunday • The Hideout Theater, 617 Congress Ave. (among others, check website’s calendar for complete listing) outofboundscomedy.com SEPTEMBER 3 THRU 5: X-MED An intensive 3-day seminar and concert series in Experimental Middle Eastern Dance and Theater. Saturday thru Monday • Galaxy Dance Studio, 1700 S. Lamar Blvd., Ste. 338 eemed.com/xmed SEPTEMBER 3: TEXAS FOOTBALL VS. RICE The first University of Texas football game of the season. Saturday, 6 p.m. • University of Texas at Austin: Darrell K. Royal - Texas Memorial Stadium • mackbrown-texasfootball.com SEPTEMBER 4: BEER & BAR-B-QUE FESTIVAL Beer, BBQ, Live Music, and Games. Free BBQ Samples so you can judge the contestants. Sunday, 11 a.m. • Buda City Park, 121 Main St., Buda, TX • roadwayevents.com

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

SEPTEMBER 10: TEXAS FOOTBALL VS. BYU The second game of the UT football season. Saturday, 6 p.m. • University of Texas at Austin: Darrell K. Royal - Texas Memorial Stadium • mackbrown-texasfootball.com SEPTEMBER 11: AUSTIN MUSEUM DAY Thirty Austin museums—all free, all day, plus special Museum Day events. Sunday austinmuseums.org SEPTEMBER 22 THRU 29: FANTASTIC FEST This batch of 20 films spans the globe, with the best in action, horror, science fiction, and fantasy to the truly bizarre in contemporary cinema for your viewing pleasure. Thursday thru Thursday • Paramount Theater, 713 Congress Ave. and Alamo Drafthouse Cinema South Lamar, 1120 S. Lamar Blvd. fantasticfest.com SEPTEMBER 24 THRU 25: AUSTIN PECAN STREET FESTIVAL Twice a year local musicians provide entertainment on three stages, and proceeds benefit local non-profit organizations. Saturday and Sunday, 12 p.m. Sixth Street • oldpecanstreetfestival.com

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September 1 thru September 29 PURE AUSTIN FITNESS DRIVEWAY SERIES 8400 Delwau Lane • drivewayseries.com

September 18 DILLOMAN TRIATHLON Pace Bend Park, 306 Pace Bend Road, Spicewood • dillomatri.com

September 2 ZILKER RELAYS The ninth annual Zilker Relays is a four-person relay race. All relay legs start & finish at same location near the Mopac footbridge on Stratford Road. Friday, 6:30 p.m. • Zilker Park, 2100 Barton Springs Road • zilkerrelays.org

September 24 AQUARENA SPRINGS TRI Aquarena Springs, San Marcos • rotarysanamrcos.com

September 3 PREDICT YOUR TIME 5K & KID'S K San Gabriel Park, Georgetown • georgetownrunningclub.com

HUMANE SOCIETY OF WILLIAMSON COUNTY 5K RESCUE RUN AND ONE-MILE DOG Walk 10930 Crystal Falls Parkway, Leander • hswc.net/5k

September 5 TEXAS TRI SERIES: 2011 AVIA AUSTIN TRIATHLON The 2011 AVIA Austin Triathlon is a large event with the atmosphere and intimacy of a small hometown race. Athletes bike down the most historic street in Texas and run through Austin's beloved parks. There is a free postrace party. Monday, 7 a.m. • Auditorium Shores, 800 W. Riverside Drive • theaustintriathlon.com

STOP CHILD TRAFFICKING NOW 5K WALK The Triangle, 4616 Triangle Ave. • sctnow.org

PFIVE55 SERIES Lake Pflugerville, Pflugerville pfive55series.com WATER 2 THRIVE 5K Dell Diamond, 3400 East Palm Valley Blvd., Round Rock • watertothrive.org September 10 BRAIN POWER 5K AND KID’S K Berry Springs Park and Preserve, 1801 Country Road 152, Georgetown brainpower5k.com GRUENE 10K 1601 Hunter Road, New Braunfels athleteguild.com/node/296 September 11 GOT GUTS 5K RUN, WALK, KIDS 1K AND GLUTENFREE FOOD FAIR Walter E. Long Park, 6614 Blue Bluff Road • gotguts5k.org RUN WITH THE HEROES 5K 9600 Interstate 35 kelly.sears@ci.austin.tx.us

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WOMEN’S RACE 204 E. Little Elm Trail, Cedar Park terrafirmaracing.com September 17 COUNTRY ROADS 10K AND KIDS 762 Country Estates Drive, San Marcos • racetechs.com/register/countryroads-10k-2011

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

BRUSHY CREEK MUD HAIRY MAN 5K 16318 Great Oaks Drive, Round Rock • bcmud.org

TERRA FIRMA ADVENTURE RACE 105 Country Road 114, Burnet • terrafirmaracing.com September 25 CASA SUPERHERO RUN Join us for this chip-timed 5K and kids K with a superhero costume contest, obstacle course, photo booth and much more. This event is CASA of Travis County’s chance to honor all of our own superheroes, our CASA volunteers. The Domain, 11410 Century Oaks Terrace • casatravis.org/casa5k/aspx NAKED FOOT 5K 3300 Brushy Creek Road thenakedfoot5k.com SILICON LABS AUSTIN MARATHON RELAY 800 W. Riverside Drive • austinmarathonrelay.com September 30 CRITICAL MASS West Mall, University of Texas, 2231 Guadalupe St. • critical-mass.info/austin.html

OCTOBER October 1 FAAN WALK FOR FOOD ALLGERY 4550 Mueller Blvd. foodallergywalk.org HARVEST FEST 5K AND FAMILY FUN RUN San Gabriel Park, Georgetown • harvestfest5krun.org THE KERRVILLE TRIATHLON FESTIVAL downtown Kerrville • kerrvilletri.ocm MUDDY OUTLAW DASH AND CHAINRING CHALLENGE 7311 Decker Lane • racetechs.com/ register/austin-outlaw-dash-2011

FEATURED EVENT SEPTEMBER 25: CASA SUPERHERO RUN You can be a superhero for abused and neglected children at the 2011 CASA Superhero Run. Join us for this chip-timed 5K and kids K with a superhero costume contest, obstacle course, photo booth, create your own super-name and symbol, and much more. This event is CASA of Travis County’s chance to honor all of our own superheroes, our CASA volunteers. Sunday, 7 a.m. • The Domain, 11410 Century Oaks Terrace • casatravis.org/casa5k/aspx

PET FEST 5K & FUN RUN/DOG JOG 170 Charles Austin Drive, San Marcos • signmeup.com/77086 TEXAS MAMMA JAMMA RIDE FOR BREAST CANCER 850 Country Road 255, Georgetown mammajammaride.org WALK LIKE MADD Barton Creek Square Mall walklikemadd.org/Austin THE 24/7 SUPERHERO OBSTACLE COURSE CHALLENGE The Ranch at Flat Creek Crossing, Johnson City • 247superhero.com October 2 IBM UPTOWN CLASSIC The Domain, 11501 Burnet Road • uptownclassic.com TREK WOMEN TRIATHLON SERIES Pace Bend Park, Spicewood • trekwomenstriathlonseries.com October 8 8TH ANNUAL LAKE TRAVIS RELAY 5973 Hiline Road laketravisrelay.com FROM HERE TO ETERNITY 5K RUN/WALK 500 Hutchison Street, San Marcos • sanmarcosrunners.org RUN FOR THE ARTS Main St., Round Rock runforthehearts.com

AUSTINFITMAGAZINE.COM/EVENTS

October 8 and 9 TOUGH MUDDER TEXAS 2924 Highway 21 East, Paige toughmudder.com October 9 SEE JANE RUN WOMEN'S HALF MARATHON AND 5K 4550 Mueller Blvd. • seejanerun.com October 14 KLAYS FOR KIDS 8707 Lindell Lane • nflaaustin.org October 15 PFLUGERVILLE PFAMILY PFUN RUN Lake Pflugerville, Pflugerville • pflugervillepfamilypfunrun.com

LIGHT THE NIGHT WALK 4550 Mueller Blvd. lightthenight.org PURPLESTRIDE AUSTIN downtown Austin purplestrideaustin.info WILLIAMSON COUNTY GREAT STRIDES 5K1901 Sun Chase Blvd., Cedar Park • cff.org/great_strides 2ND ANNUAL PINK HEALS 5K RUN/WALK Georgetown Square, Georgetown • pink.georgetown.org

October 15 and 16 LIVESTRONG CHALLENGE AUSTIN downtown Austin and Dripping Springs Middle School teamlivestrong.org

October 23 RACE WITH ADVOCARE 10K/5K 3005 County Road 175, Leander • racewithadvocare.com October 29 CHOSEN: MARATHON FOR ADOPTION 1405 Gruene Road, New Braunfels • marathonforadoption.com

October 22 DONKEY DASH 5K AND DOGGY DASH 5K 5207 Brodie Lane, Sunset Valley • donkeydash.com

3RD ANNUAL DELL CHILDREN'S 5K AND FAMILY FUN FAIR Dell Children’s Medical Center childrensaustin.org

FRANKENTHON MONSTER MARATHON 3300 Brushy Creek Road, Cedar Park • frankenthon.com

October 30 RUN FOR THE WATER S. First St. Bridge runforthewater.com

GREAT PROSTATE CANCER CHALLENGE: DASH FOR DAD 5K Camp Mabry • greatprostatecancerchallenge.com

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CORE 4 X 45 second legs, up and down

ON BACK LEG RAISES 2 x 45 second 6-inch elevation hold

W/ ROGUE RUNNING M O N I C A B R A N T. C O M

THE WORKOUT

ROGUE RUNNING

WITH JOSH HARE

500 San Marcos, Suite 104 Austin, Texas 78702 (512) 731.6603 www.RogueRunning.com

ON BACK LEG RAISES 4 X 45 seconds bicycle, alternating legs and pace

WARM UP 45 minute run, moderate intensity

CORE 4 X 45 seconds bicycle, alternating legs and pace 4 X 45 second 6-inch elevation hold 4 X 45 second scissor kicks, up and down Plank circles x 3 Static push-up position holds (Alternating hand positions) Top half/bottom half pushups x10 Forward plank 45 seconds

1A) CORE Forward plank 45 seconds

1B) ON BACK CORE 2 x 10 crunches, reaching for heels

ON BACK LEG RAISES 2 x 45 second 6-inch elevation hold 2 x 45 second scissor kicks, side to side

ON BACK CORE 2 x 10 crunches, reaching for heels 2 x 10 crunches, reaching for ceiling 2 x 45 seconds side to side crunches 2 x 10 Legs up, knees bent crunches 2 x 5 Legs up, knees bent crunch including leg extension

PUSHUPS

2 x 5 pushups wide grip, 5 regular width, 5 hands together 2 x 30 second static push-up position hold

AUSTINFITMAGAZINE.COM SEPTEMBER 2011

HOW IT WORKS In an endless search to find the best workouts in town, Monica Brant has agreed to be our “guinea pig” and take them on full force. Every month we’ll feature a new trainer and a different set of workouts for our readers, while in the process trying to Kick Mo’s Butt! Check out Monica Online @ monicabrant.com & femcamp.net

Monica’s Thoughts

his month’s training feature was all about core training and running, which go hand in hand. Any strong runner needs a strong core to carry him through his races and keep the body in proper alignment to withstand the stress of a race. I have definitely worked my core (love this word!) before but never for the length of the core workout Josh Hare put me through. His workout opened my eyes to how intense it could really be and gave me some new inspiration in my own training (and personally). In fact, after my shoot I met with clients and put them through some of the exercises I recalled from Rogue Running. Funny, they all complained and loved it at the same time! That’s one of the best feelings you can have as a trainer. Rogue Running has a variety of running group levels from advanced to beginner,

PHOTOGRAPHY BY BRIAN FITZSIMMONS

but everyone comes together for the actual core session—and endures the pain together for 45 minutes. Josh has a world of knowledge about both running and core training and is very open to discuss his methods and the theories behind his instruction. He has the background of racing on a personal level so he knows what it takes to be competitive. I thoroughly enjoyed my time with Rogue and hope to make the trip back for at least the core training session at some point! It’s a long drive to east Fifth Street from my house near Lake Austin but would be worth the drive for sure! Anyone wanting to get a core torture session, Rogue is your place! You will love it--after you are done! Special thanks to Hair Angel for hair design.

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By the numbers #TooHot

How Hot is Too Hot? With Austin’s multi-month streak of 100+ degree days, and with marathon training in full swing, you may wonder how hot is too hot to run? Or walk. Or cook an egg. We decided to let the numbers tell the story.

1440

145

Number of Texans who finished the Death Valley Badwater Ultramarathon 135-mile run in 2010

Gallons of water put into coolers by RunTex at the Lady Bird Lake Trail under the S. First Street and Mopac bridges

Possible high temperature of hot pavement on a 108 degree day

Number of workout days needed to acclimate to heat

118

16,000

High temperature at the July 2011 Badwater Ultramarathon

Cups of water consumed from the coolers on a summer day

10,000

106

Number of runners who did not show at the start of the 2007 Chicago Marathon, the year it was cancelled midway due to excessive heat

Core body temperature worrisome for heat stroke

Degrees of heat needed to cook an egg

Body-weight pounds the average runner loses in conditions of 85 degrees and 40 percent humidity

123

1700

Internal temperature of a closed car after 60 minutes on an 80-degree day

Hottest time of the day in Austin (military time)

Air Temperature (F)

88 Temperature of the 2007 Chicago marathon that was cancelled due to heat

155

100

105

110

120

103

107

Apparent Temperature (what it feels like) Relative Humidity 0%

10%

100

105

111

116

20%

105

112

130

123

135

148

137

151

Pounds of ice per person used during the May 2011 Memorial Hermann Ironman Texas for the 2,160 triathletes participating

30%

104

113

40%

101

110

123

308,000

50%

107

120

135

150

60%

100

114

132

149

Number of visitors to Barton Springs in June and July of 2011

70%

106

124

144

80%

113

136

122

350,000 Total number of visitors to Barton Springs June, July, and August of 2009

115

90%

102

100%

108

Apparent Temperature

Heat Stress Risk with Physical Activity and/or Prolonged Exposure

105° - 130°

Heat cramps or heat exhaustion likely; heatstroke possible

130°+

Heatstroke highly likely

Reprinted with permission from www.marathonguide.com Sources: badwater.com/info; abclocal.com digital weather; thewoodlandscvb.com; Austin American-Statesman; keepaustinbeautiful.org; RunTex; homeenergyweb.com; Austin American-Statesman; National Weather Service; timeanddate.com; Journal of Physiology (1993). 460. pp. 467-485 467; from tests conducted by the Gatorade Sports Science Institute reported in Runner’s World, August 2004.

AUSTINFITMAGAZINE.COM SEPTEMBER 2011