September 2015 - The Mind and Body Issue

AustinFitMagazine.com

Acroyoga Yoga with Weights Kids Yoga House Yoga +MORE

Sep.15

O’Brien DJ Manny + House Yoga instruc tor Jessica Lynn

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C E N T R A L AT H L E T E

Sep 2015

Features + Cover Stories

44

S ta rt i n g o n p ag e

20 Hatch Corn Cashew Chowder

Typically a hot dish enjoyed in cold weather seasons, this vegan take on chowder can be served chilled on a hot Austin day

THE NEW AGE OF YOGA

40 Secrets to Making It in the NFL (And Staying There)

Get acquainted with six unique variations of yoga offered in Austin.

If you’re not a yogi, one of these classes might inspire you to become one.

A profile on former Longhorn and longtime NFL defensive lineman Cory Redding

58 Fit Finds

68 SUP Yoga

A yoga newbie dives in headfirst by trying stand-up paddleboard yoga Stephanie Gongora

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cover and contents photography by Brian Fitzsimmons

Prepare for fun in the sun with these festival essentials

Sep 2015

Departments + In Every Issue

Fuel

22 Diet Definition In this month’s installment, the paleo diet is explained. Rule #1: Meet meat!

24 Back to School: Nutrition Trends Ready to get back into your routine?

Read these tips to make school days more manageable for you and your kids

LIVE

28 KirkLee Bicycles Brad Cason is creating a highdemand for custom carbon fiber bicycles 34 All Reps Matter Exercise doesn’t discriminate. When we sweat together, we stay together

LOOK

56 New to Austin Stores and studios for fitnessminded folk

FEEL

60 Soma Vida A co-working space specifically started to serve health and wellness businesses 62 Eye on the Pride These kids are redefining their physical limits by focusing on what they can do and challenging what they can’t

TRAIN

66 Start Cycling Saddle up and become cycling savvy with this guide

70 What Were You Thinking?

When you’re training and competing in an Ironman race, you have plenty of time to think 73 Anatomy of a Pose: Chaturanga

Dandasana

Lay the foundation of your Vinyasa practice by perfecting this pose (plus the transition to Upward Dog) 76 The Three S’s You Need in Your

Workout

Challenge your speed, strength and stability with this lower body circuit

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In Every Issue 10

From the Publisher

12

From Our Readers

14

Contributors

16

On the Web

18

Fit Focus

38

FAQ

64

Healthy Bits

78

Events Calendar

80

Rides & Races

82

Discover!

Publisher’s Letter

hey say that variety is the “spice of life” and that certainly appears to hold true in the fitness arena. It was not that long ago when staying fit meant jogging and pushing iron. And while those are still popular options, they have been joined by a cornucopia of new approaches. To be fair, many of these alternatives have been around for a while and have grown in their perception as valuable fitness activities. Yoga, for example, began its journey 5,000 years ago and has recently developed into a mainstream fitness practice. Like so many core fitness activities, it has evolved a variety of iterations that appeal to different markets. In our “Mind and Body” issue this month, we will explore some of these fascinating offshoots, like acro yoga, yoga for kids, and yoga with weights, to name a few.

New variations of fitness activity are an important trend that I believe bodes well for our society. More options for healthy living allow for a broader adoption of these behaviors and lead to a healthier community. An increased number of choices allow for matching activities that have greater appeal to our diverse population and reduce the obstacles that often impede many from getting on the “health and fitness path.”

I am a firm believer that most of us tend to do the things we enjoy. The more fun we have, the higher the priority. But sweating your guts out is not normally at the top of the list, unless, of course, it’s running after your 10-year-old while playing backyard soccer, hiking with your family at Enchanted Rock, or facing off against good friends in a mixed doubles tennis match—even in the Texas heat.

It seems like every week, there are new and fun ways to get active, from paddleboarding and wake surfing to Zumba and capoeira. It is this very variety that will help catalyze the health and fitness movement by offering appealing fitness activities across the diversity of our society. With so many great choices to get us moving, there is little excuse for a sedentary lifestyle. Even the classic “I don’t have time” excuse is being uprooted by high intensity workouts that take less time than getting ready for work. And the “travel and lack of equipment” challenge has been answered through bodyweight exercises that can be done virtually anywhere.

Probably the greatest challenge is simply understanding the myriad options and selecting the ones that you find most enjoyable and also work in your lifestyle. But that is truly a good problem to have and one we can all address. Hopefully, this month’s issue will take you a step in the right direction and get you moving down a health and fitness path that will change your life.

I wish you all the best on your journey. Let it start today.

Keep Austin Fit,

Lou Earle, Publisher, CEO

COO & Associate Publisher Alex Earle Managing eDITOR Gretchen Goswitz Creative Director Weston Carls Director of Marketing & Communications Carrie Crowe Advertising Consultants Ela Pala, Brian Martinez Graphic Designer Emma Canela Operations & Content Coordinator Devyn Bernal Writers Kelly Arthrell, Carrie Barrett, Joanne Blackerby, Andrea Fisher, Jayme Lamm, Emily Laskowski, Lauryn Lax, Payson McElveen, Lauren Pape, Joe Seaman, Andrea Taylor, Diane Vives, Tim Zeddies Proofreader Adam Deutsch General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions editors@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings austinfitmagazine.com/events Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor.

This publication and all of its contents are copyrighted.

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

Please recycle this magazine

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photography by Dennis Burnett

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

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

Andrea Taylor Andrea Taylor was born and raised in Austin, TX, and has been practicing yoga for 12 years. With six years of experience as a massage therapist, she has always been fascinated by the human body and all forms of movement. About two years ago, she finally decided to pursue her dreams of teaching yoga, and completed her teacher training with Yoga Yoga studio. She currently teaches four nights a week at Practice Yoga Austin and still practices deep tissue massage during the day. She is excited to start teaching more around town and share her experiences with more people who may benefit from practicing yoga. Find her on Instagram, @move_yo_asana, or check out the 'classes' tab on her website moveyoasana.com to stay up to date on when and where she is teaching!

Josh Campbell Josh is a professional photo and videographer in Austin and founder of the fine art website, ReciprocityFailure.net. When he's not printing medium format photos in the darkroom, you might just find him making music, reading science fiction, brushing up on his theology, or taking a long walk through the city in the wee hours of the night.

JoshCampbellPhoto.com • Facebook: TheLousianaJackhammer •Twitter: @JCamp1991

Natalie Yerkovich Natalie Yerkovich is a travel and lifestyle photographer based in Austin. At home and away, she’s always finding adventurous ways to be active—mountain biking through Portugal, hiking under the midnight sun in Iceland, or exploring remote islands of the Caribbean by boat and air. Follow her adventures at natalieyerkovich.com and on Instagram @natalieloretta

Tim Zeddies, Ph.D. Tim Zeddies, Ph.D., has a private practice in clinical and sports psychology. He has authored articles and given public presentations on promoting peak performance in athletic and business settings, how to use mental skills in competitions and races, how to stick with a program of exercise, and increasing appreciation of the risks of overtraining.

Dr. Zeddies has been the consulting psychologist for the University of Texas football program for the last ten years. He won the 40–49 male division of the AFM FITTEST in 2012 and 2013 and has also won the 2012 and 2013 Austin’s Fittest Doctor competition. In addition, Dr. Zeddies was a member of the Dane’s Body Shop and Outright Body Shop teams that won the 2013 and 2015 AFM FITTEST Team division.

Andrea Fisher Andrea Fisher is a former professional athlete and the owner/coach for Texas Iron.

When she is not training or coaching, Andrea can be found chasing her two young daughters around her beloved Austin city. She will also be toeing the line for the eighth time next month at the Ironman World Championships in Hawaii, all thanks to her Kona qualifying performance at the recent 2015 Ironman Coeur d’alene. texasiron.net 14 • au sti nfI tmagazi ne.c om • 09.2 015

Write for AFM Letters should include the writer’s name, address (email included), and daytime phone number as well as a short description (250 word max) of the article premise.

Send to Story Ideas, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705.

Email address is editors@ austinfitmagazine. com . Response

time may vary greatly due to publishing dates. Detailed submission guidelines will be provided by AFM as appropriate.

Submit FitFocus Photos Photos must be original artwork submitted in 300 dpi.

Include credited photographer’s name, title of photo, and location in an email with the photo attachment.

Email photos to fitfocus@ austinfitmagazine. com . Images

published in Austin Fit Magazine become the property of AFM.

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Back to School Basics

After being on summer vacation for three months, getting back into the school routine might be tough.

Lauryn Lax provides an extensive list of tips and resources to keep you and your kids active, healthy and focused. Head to the web to read her exclusive guide on the best remedies and smartphone apps to calm the chaos.

Bending Over Backwards

How did yoga transform from a meditative practice in ancient India to the modern workout we know today? Read our web-exclusive article on the history of yoga, as well as other exercise options that engage your mind and body.

@AustinFit

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16 • au sti nfI tmagazi ne.c om • 09.2 015

photography by Brian Fitzsimmons

Personal trainer and AFM’s TRAIN section writer, Diane Vives, hits up CG Arena to demonstrate how a quick lower body circuit can challenge the full spectrum of stability, strength expression and speed of movement.

Running is Why A routine physical helped save the life of UT student, Abby Moss. Doctors discovered she had Long QT Syndrome, the same undiagnosed disorder that had taken her older sister’s life just months earlier. Hannah suffered cardiac arrest in her sleep while away at college, and her death was a shock to everyone. Knowing this, doctors began testing the rest of her family immediately. Both Abby and her mother tested positive for Long QT and had surgery for an implanted defibrillator and pacemaker. Even though Abby knows she will never get to run for UT, she knows she has a better chance at a long life – the one her sister might have had.

Saturday • October 17th Long Center • 8AM 5K Walk • 1K Miracle Mile • Competitive 5K Run

For more information or to register please call 1.866.430.9255 or visit www.austinheartwalk.org

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Fit Focus Natarajasana: Lord of the Dance Kim Eagle demonstrates The Lord of the Dance against the Austin skyline.

Photography by Scott Flathouse

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

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

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Pour the soup into bowls. Garnish with the remaining corn kernels, tomatoes and a sprinkle of pepper, and then serve.

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photography by Brian Fitzsimmons

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We may act like incredibly evolved creatures in comparison to our Paleolithic counterparts, but we are actually genetically identical.

Evolutionary biologists and anthropologists suggest that our primitive ancestors were incredibly fit, which sparked the modern-day philosophy that their good health was built on a foundation of a particular diet.

Primal/paleo principles are informed by evolution and offers a modern adaptation with a practical “template” that allows modern-day humans to mimic the way homo sapiens ate thousands of years ago. According to Paleo f(x), the world’s largest paleo event (hosted right here in Austin, Texas) says, “The evolutionary perspective implies that our bodies and minds were built not only to survive, but to thrive, under conditions similar to those in which we evolved. [The paleo diet] allows our bodies to function in the manner

22 • au sti nfI tmagazi ne.c om • 09.2 015

in which they evolved: toward burning fat and building muscle.”

In recent years, the paleo movement has exploded in popularity and acquired something of a cult following. For many proponents, the diet has been life-changing, but that’s not to say it’s meant for everyone. Even within the paleo community, there are a variety of adjustments made to fit the individual. For example, there are paleo purists, who are strict with the do’s and don’t’s; there are 80/20 abiders, who strive to keep 80 percent of their diet in compliance; and there are also people who consider certain dairy products acceptable. Like any other diet, approach the paleo style with the intention of listening to your body and staying in tune with how and what it responds to.

n! e tio hit ca W o n L w Be Ne o @ C So

7 Sacraments of the Paleo Diet 1. Eat whole foods sourced from the land Meat and eggs are staples in the paleo diet. Include everything from beef and poultry to seafood and shellfish to organ meats. Fruits and vegetables are also a large part of this diet—all sustainably sourced, of course.

2. Eliminate grains & legumes It’s been argued that our Paleolithic ancestors did not have access to grains and were too problematic to consume at the time. With the rising numbers of gluten intolerances, allergies, and sensitivities, many people are cutting most grains out of their diets anyway.

Legumes are left out of the paleo diet simply because they are high in carbohydrates.

3. Minimize sugar Keeping sugar to a minimum is not a new notion. Natural sweeteners like coconut sugar, honey, specific types of maple syrup, and fruit/fruit juice are acceptable choices.

4. Keep carbohydrates at a low to moderate level Our bodies are wired to take excess amounts of carbohydrates and store them as fat to be sourced as fuel for activity.

When these excess amount of carbohydrates are not utilized, the fat remains stored the body.

6. Consider the quality Locally-sourced, sustainably grown, grass-fed, pastured, free-range, and inseason are all labels to look out for when grocery shopping.

Many paleo purveyors shop at farmer’s markets to be sure they are getting the best quality food.

7. Decide on dairy If you do choose to include small amounts of dairy in your diet, stick with grass-fed products. Usually dairy-eaters include heavy cream, butter, and cheeses in the paleo diet. afm

5. Know your good fats vs. bad fats Good fats like avocados, salmon, nuts, and olive oil fall in line with what our primal ancestors ate.

Although these good fats provide essential vitamins, they should be consumed in moderation.

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Fuel

Nutrition Trends

By Lauryn Lax

Where did summer go?

School bells are ringing once again, and it’s back to routine.

However, routine does not have to mean “usual” or “boring”—especially with these back-to-school nutrition and health trends for putting your best foot forward this fall—no matter whether you’re a little kid or a big kid (college).

Fuel Breakfast Makeover. Everyone knows it’s the most important meal of the day. And, this day in age, you know Cinnamon Toast Crunch and Pop-tarts just won’t cut it. Sugar highs will only last you so long. Eating real food for breakfast is becoming the norm for kids and families nationwide, as the sugar crisis is more and more exposed (Anyone see the documentary “Fed-Up”?). Instead of reaching for the Apple Jacks or Capn’ Crunch now, try these breakfasts instead: ●Eggs & Bacon: Vital Farms Pasture Raised Eggs (scrambled, over-

easy, however you like) with some veggies of choice (spinach, 24 • au sti nfI tmagazi ne. c o m • 09.2 015

mushrooms, broccoli, zucchini, etc.) + 2 slices Nitrate-free Applegate Farms Bacon or Turkey Bacon + creamy avocado slices on top or raw, grass-fed cheese ●Sausage & Greens: Nitrate-free chicken apple sausage patties (Try Wellshire Farms brand from Whole Foods) + Power Greens sautéed in 1 tsp. coconut oil + handful of mixed berries or ½ avocado

K Karen Knight D.D.S.

●Homemade Smoothie: Crushed ice + 1 cup unsweetened almond milk or coconut milk + 1 serving protein powder (look for local brands: Wild Foods’ Wild Whey or Natural Stacks Collagen-Whey blend) + heaping handful of spinach + 1 tbsp. raw almond butter or coconut butter + frozen berries or ½ banana

Re-thinking Gluten Free. In recent years, gluten-free has been a top trend, as more awareness is raised about the mind-gut connection (like the sugar awareness described above). What we know now? Gut inflammation leads to systemic inflammation throughout the body, including inflammation in the brain. In other words: What we eat has a direct effect on our bodies and our brains…gluten included. However, just because a food label says it is “gluten-free” does not equal health. While gluten-free cereals, bars, breads, crackers, and other products have been hot items on the grocery shelves, in 2015, be part of setting the new trend: Gluten-free products aren’t all they are cracked up to be. Look at a label of a popular gluten-free bread, Udi’s, for instance, and you will find many similarities of this gluten-free version, compared with a regular grain-rich brand (Sugar, chemicals with names you can’t pronounce, etc.). The only thing missing? One ingredient (gluten). Instead of stocking your pantry with “healthy” gluten-free products, opt for real foods. See the New Lunchables below for some inspiration.

The New Lunchable. If you haven’t heard of Bento Boxes yet, consider this your accelerated course. Available at Whole Foods, Target or online on Amazon, these little lunch pails have dividers that separate various finger foods of choice. Gone are the days of slimy deli meat and Capri Suns. Variety is the spice of life—and so is health. Here are some healthy options and ideas for building out your Bento Box style lunch—no matter how old you are. Choose a protein, a healthy fat or two, along with some veggies and maybe some fruit or a sweet treat to top it off. For full list of proteins, fruits, vegetables, healthy fats, and treats, head to austinfitmagazine.com

Movement

Healthy nutrition for back to school? Check. Now onto some physical activity (‘let’s get physical, physical!’). We know we don’t have to tell you twice that exercise does a body good, and here in Austin the sky’s the limit! Here are some off-the-beaten path options for adding some physical activity to your kiddo’s life.

CrossFit Kids. CrossFit Central has been running this after-school program for nearly a decade. Kids’ classes meet Monday through Thursday at the Burnet Road location to get their workout of the day. Great for the kid who loves to climb on things, flip upside down (gymnastics) and run his or her little heart out. Don’t let the word CrossFit scare you.

All it is: functional fitness.

Contact info@crossfitcentral.com for more information. centralathlete.com

THRIVE Girl & Teen. Selfesteem boosting fitness, nutrition, games and crafts for girls’ empowerment.

Founded by Dr. Lauryn Lax of THRIVE Wellness & Recovery, girls meet after school in small groups or one-on-one sessions for 45–60 minutes to begin establishing healthy habits for self-care at a young age, as well as learn “survival skills” for navigating their elementary, middle school and high school years. Great for ages 7-18. Contact Lauryn@ MeantToThrive.com for more info. meanttothrive.com

BAM Academy. Specializing in Parkour, ballistic movements, gymnastics and tumbling, this place is fun to say the least. They even offer adult classes. thebamacademy.com

YES! Fitness. Is your kiddo an athlete? Or thinking of becoming one? YES! helps kids begin to learn the art of training at a young age in order to help them increase their fitness levels and begin establishing proper technique and training habits early on. yesfitnessfranchise. com/classes/

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Fuel

Mind & Body Essential Oils. Want to feel amazing, cure an ailment, enhance your energy, or improve your performance? There’s an oil for that. Essential oils are as old as prehistoric times, but in mainstream culture today, they are becoming more widespread. Here are a few oils to consider adding to you or your child’s school routine:

Technology There’s an App for, well, just about everything—including fitness, nutrition and health for your kids! They will love these:

• Enhance your attention in the classroom: Peppermint.

• Ward off the “plague” (ie. Sickness everyone else is getting): Clove oil.

• Boost your brainpower: Frankincense.

• Calm stress: Lavender.

The majority of oils are topical and lingual. Two reputable company lines to check out: doTERRA and Young Living.

Yoga. There’s no question we live in a yoga town! And yoga is not just for grown-ups. Several studios specialize in yoga for kids. What better way to teach them mindfulness at a young age than the mind-body connection yoga promotes?

• The Little Yoga House thelittleyogahouse.com • Austin Kula Yoga & Karate austinkulayoga.com • Little Turtle Yoga littleturtleyoga.com • Say Om Yoga sayomsouthaustin.com • Yogapeutics yogapeutics.com 26 • au sti nfI tmagazi ne.c om • 09.2 015

Kurbo (Childhood Weight Management) A health coaching app designed specifically for kids, teens and families for weight management and “making healthy choices.” It helps kids make smarter eating and exercise decisions and develop healthy habits.

Ninety percent of Kurbo kids lose weight within three months.

Stop, Breathe & Think Encourages kids to learn the three skills in its title.

Kids are challenged to stop and take stock of their thoughts and feelings; breathe through guided meditations; and then think with increased kindness and compassion for the world around them.

A wonderful tool for developing positive mental habits for kids and adults.

FitnessKids Make physical activity even more fun for your kids. FitnessKids animates 25 exercises, ranging between good ol’ standbys, such as the crab-walk and wheelbarrow, to the challenges of a kazachok dance-off. Kids can play solo or with friends or siblings in “joust” mode.

Here’s to putting your best foot (and body) forward this new school year! We love back-to-school time: New routines, new motivation and a recommitment to healthy living. afm

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Brad Cason

Live More Austin

By Carrie Barrett

Raise your hand if you've ever been that person who stands up and curses at the TV during Longhorn games to proclaim that you could've done a better job than the players or coaches.

Guilty of “armchair quarterback” as charged? Yeah, me too.

Now, raise your hand if you've ever done anything about it. Speak now if you've ever actually donned the uniform, taken a hit from a lineman, or put on the coach’s whistle to rebuild the program.

Anyone? Anyone? Yeah, me neither.

photography by Brian Fitzsimmons

S

o many of us have thoughts and opinions about how to make things in our lives better, but how many of us have the creativity, ingenuity and, dare I say, cajones, to actually do it? Not many, but fortunately for cycling fans around the world, there is one guy who does, and we're lucky enough to have him based right here in Austin.

About 13 years ago, Brad Cason finished his undergraduate degree in industrial distribution at Texas A&M University, packed his belongings and headed west to start a new chapter in Southern California. Upon his arrival, he quickly noticed that everyone around him had a bicycle.

“I love riding, and I just kept feeling like I could build my own bike,” he remembers. “I started researching how to build carbon bikes on the Internet, and there was a guy named Damon Rinard who had a rudimentary website about the steps he took to build his own carbon bike.”

Cason used that site as a reference, found a company that would sell him carbon tubes and then built his own cycling jig to hold the frame in place.

Shortly after, Cason had built his first custom bike.

Although building bikes was certainly a hobby and a passion, it wouldn’t pay the bills, so Cason moved back to Texas and enrolled in graduate school at Texas A&M to receive his MBA. After graduation, he took a job with Hilte Tools, which then relocated him to Las Vegas. A gamble and some good luck paid off for Cason, but not in the traditional Las Vegas way.

“I was riding one day and met this

guy on the bike trail named John McGuire who was a carbon engineer for Easton Sports,” he recalls. “He also happened to work with the likes of professional cyclists, Floyd Landis and Tyler Hamilton. It just so happened that my lease was expiring and he had a spare room, so I ended up moving in with him so that we could build bikes together.”

How’s that for being at the right place at the right time? Easton agreed to make tubes in their research and development department, and we would build bikes using their tubes. The duo planned to design and assemble products for a year and then begin selling them to the public, which would commercialize carbon frame building.

“Heck, we had no idea we were on the cusp of new technology,” he says. “We were just having fun!”

Like many ventures that sound too good to be true, the Easton project came to an end due to major company restructuring. Determined to bring these bikes to life, the duo learned how to make their own tubes. Recognizing the situation as an opportunity to begin a new career, McGuire and Cason decided to build custom bikes full time and, in 2008, KirkLee Bicycles (the middle names of Brad and John) was officially born. Cason moved back to Austin, married his long-time girlfriend and settled into their home and custom bike shop in Central Austin.

This is where we caught up with Brad on a warm July afternoon. His passion and love for bikes was obvious in every design, detail, story and description he gave us that afternoon. Naturally, we asked several questions as any bikeloving interviewer would: 09.2015 • au stinfI tm aga z ine.co m • 29

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Q+A Austin is so well-known as a cycling city. I even got “Austin, Texas” written on my shirts because I think it's that important. I remember thinking how cool it was that Moots Bike Company was based out of Steamboat Springs, Colorado. If you ever visited the town, [you’d want] to go by the factory. Austin definitely has the same vibe, and I've had guys from as far away as China want to visit [the city] and come see my shop just because it sounded so cool to them.

Did you ever want to build in volume and be featured in retail shops?

I definitely think every shop in the world needs a KirkLee, but the business model of mass production doesn't work for full-custom design.

At one point, I was in some retail, but people would come in, look at my bike and invariably get sold on a stock bike that the shop needed to move in order to make room for next year's models. Big companies are making some great mass production bikes, but I have my niche that works well for me. I don't need to own the world I just need to be the best custom carbon builder I can be.

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Is there a style that's your favorite to build?

I build mostly custom road bikes, but my favorite style to build are mountain bikes because they're fun and different. We use lefty forks, full carbon, and disc brake sets, which make them extremely light and fast.

KirkLee mountain bikes definitely get attention on the trails because they look so unique.

How many bikes can you work on at a time, and what is the turnaround time?

Because of the details and customer relations side of the business, I try to stay around three bikes at a time, and it usually takes about six to eight months from start to finish.

Most of my clients are collectors—cyclists that are repeat buyers because they love [bicycles] so much. For instance, I have a guy in Indonesia who orders one every year so that he can take it to the Tour de France. He even has me name them according to the mountain stage he's going to ride.

Why is a custom-made bike so special?

Once you get a custom-made bike, you almost never go back to a standard stock because you know this bike was made just for you from the geometry, to the paint job, to the components that are used. My

bikes garner attention on the road because each paint job is unique, even exotic. Deciding who is going to build your bike is almost like dating. You spend a long time communicating during the process, so you have to have a good rapport. I definitely get to know my customers even if I never meet them because we talk so often. Plus, through my custom builds, I've made so many friends all over the world. When I travel, they invite me to dinner and into their homes. Some of my customers even sent new baby clothes when my daughter was born. You don't get that type of relationship with [most] jobs.

My friend, cyclist, and attorney, Brad Houston, said it best when he [told me], “I have a lot of suits in my closet, but the ones I love and wear the most are the ones I had custommade.” That's how I want people to feel about their KirkLee Bike. [My customers] know they are getting something special because it was made just for them. afm

Interested in a custommade carbon fiber bike from KirkLee Bicycles?

Visit KirkLeeBicycles.com or Facebook.com/KirkLeeBicycles

photography by Brian Fitzsimmons

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n my professional writing just as in my work as a clinician, I like to play my cards face up. To that end, my purpose in this brief article is not to examine the intricacies of racial identity, racism, race relations, oppression, prejudice, racial income disparity, complex relationships with legal authorities, or any of the pressing concerns that lie unresolved on the present-day American landscape. My intentions are exceedingly more narrow and humble. In this space, my hope is to start a conversation about how we in the health and fitness community—as trainers, therapists, media, retailers, coaches, organizers and consultants—can take fuller advantage of what is (at least in my experience) one of the most effective ways to bridge the racial divide: exercise-induced mutual hardship.

After a particularly intense track workout this summer, our running group was standing around talking about various topics. I shared my surprise in learning that the musical group NWA planned to reunite for a European tour with Eminem as a stand-in for the late Eazy E. A new athlete to our group—an extremely likeable college-aged man—mentioned something about Eazy E’s Jerry Curl and whether Eminem would attempt to replicate it, and then he turned to me and asked, “What do you all call that?”

I was caught off guard by the question, and I had the immediate impulse to say something like, “There’s no ‘you all’ here, my man there’s only ‘us’ and ‘we’!” But as I looked into his sincere and well-intentioned eyes, it occurred to me that responding in this manner might offend someone I barely knew and perhaps embarrass myself in the process. An awkward and uncomfortable feeling of being an old white guy began to wash over me, and I was stumped about what to say next.

Shortly after this exchange, a slew of memories involving race, exercise, and athletic training/competition emerged in my mind, including at one time being the only white kid in my neighborhood and because of that (I assumed) getting picked last for pick-up games; the thrill of coming to be viewed as an

asset and not a liability in these pick-up games; disparaging and racially charged taunts during athletic events; feeling a tight and enduring brotherhood with teammates across the racial spectrum; my athleticism being underestimated because of my skin color; and (perhaps most significantly for me) facing and overcoming adversity over the course of off-season football training, hell week, and during pressure-packed moments of games in a way that created a unique form of bonding and closeness in a manner that seemed to supersede race.

These memories are all tinged with deep feelings and encompass some of the most powerful experiences in my life. Exercise and athletics are the only places in our society— outside of a military or religious context—where we stand shoulder to shoulder, hip to hip, and heart to heart. These activities not only bridge the massive racial and economic divides in our world, they also create deep and abiding forms of interpersonal connection that (in my opinion) touch the very essence of who we all are as human beings. I do not believe I am lapsing into hyperbole in expressing this sentiment. Rather, I am attempting to articulate an idea—admittedly rough and in need of refinement—that to enhance a felt-sense of brotherhood and sisterhood across the racial and ethnic spectrum, we must sweat together.

Many of my closest friends and training partners in the Austin fitness community do not share my glaring lack of pigment. Instead of serving as a barrier, I find that our racial differences and the stereotypes often attached to them actually provides fodder for mutually enjoyable banter and clowning. Except for only a handful of times over the past 10+ years, however, I cannot recall any conversations about how race relations are influenced by exercise.

It may be as shocking to many readers of Austin Fit Magazine as it was to me that our city was identified earlier this year as the most economically segregated city in America, according to the University of Toronto’s Rotman School of Management. Let that sink in for a

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quick minute. This statistic paints a very different portrait of our city from what is widely assumed, one that is associated with undesirable and unacceptable cultural consequences. If we pursue what this factoid might mean going forward, we come face-to-face with the strong correlation between economic segregation and residential segregation, which of course often involves or intensifies racial segregation. Furthermore, it stands to reason that a high level of racial segregation in Austin means that people of different races and ethnicities simply may not have much—if any—interaction. This absence of face-to-face much less shoulder-to-shoulder contact no doubt provides fertile soil for continued racist beliefs, values and practices.

By my count, one of the shining exceptions in Austin to the aforementioned racial segregation can be seen in fitness and exercise settings. I have found there to be a fairly healthy level of racial diversity among the top trainers and coaches in Austin. Moreover, at many of the area’s exercise classes there is often a racial mix that one simply cannot find in groups elsewhere.

Most recently at the AFM FITTEST Awards Party at the beginning of August, for example, people of all tints and shades were hugging, joking, laughing, celebrating and enjoying one another. It was a blast!

So what is it about fitness and exercise that holds a key for increased interracial harmony and togetherness?

Quite simply put: mutual physical hardship and struggle. However, merely exercising in the same gigantic air-conditioned room at a ginormous gym is not going to cut it. Our workouts should be with each other, in such close proximity that our reps reflect something of a group effort, and that dialogue and conversation are not only possible but necessary.

So how do we provide a structure to facilitate this? Well, in many respects this kind of structure is already in place at many of our city’s fitness leaders such as Dane’s Body Shop, Outright Sprint and Performance, Stronghorn Fitness and Of the Lion Fitness, to name only a few. Nevertheless, here’s the briefest and most general outline of an answer, given in the hope that others will feel at least a little bit inspired to elaborate, refine, and develop their own ideas about this topic.

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Group classes have long been a staple of the fitness world, and anyone who has spent more than 15 minutes in one has no doubt noticed that the most successful classes include a high level of praise, acceptance, motivation, encouragement, camaraderie, and even celebration. This positivity and peer support makes training and exercise settings unique compared with many of the other settings in most people’s lives. Also, intense exercise triggers something very interesting psychologically and interpersonally: People become increasingly open, flexible, honest, communicative, and accepting.

This kind of atmosphere is not only conducive to exercise-adherence and increased enjoyment while working out.

It can also create a family-like atmosphere that often extends beyond the exercise setting. In short, people who sweat together tend to stay together.

Exercise does not discriminate; the last time I checked, all sweat is the same color. Also, because of the physical exertion involved, mental and psychological defenses that usually might keep others at a distance get deactivated or relaxed.

Once we get past any initial awkwardness or self-consciousness that is a natural part in adjusting to a new environment, we are likely to be much more receptive to and even somewhat vulnerable in front of others in a manner that promotes interpersonal closeness and mutual affirmation.

Circling back to my conversation with a new workout partner after a track session, it’s important to remember that I barely knew this guy; he and I would need to sweat together in many more track workouts before either of us would be in a better position to bridge the racial divide. Along these lines, enhancing interracial togetherness best emerges from concentrating our efforts on connecting with each other around the details of our shared workouts.

If what I’ve been saying about the psychological, interpersonal and interracial benefits of exercise is true, losing ourselves in the details of a workout turns out to be a great way to make contact with one another and—in the process—to begin developing a deeper and more abiding sense of brotherhood and sisterhood. After all, in an intense workout just as in life, we succeed the more we act like we’re all in this together. afm

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FAQ

Your Health and Fitness Questions. Our Answers.

By Gretchen Goswitz

Deodorant vs. Antiperspirant: should I be choosing one over the other?

As wonderful as we all smell, know that our body odor is produced by our body's breakdown of sweat. Deodorant masks the smell of that odor, but it doesn't prevent sweat. Antiperspirants, on the other hand, block the sweat from reaching the skin. Aluminum is the key ingredient that blocks those pores so that sweat can't get through.

According to an article at Livestrong.com, if you sweat heavily, then antiperspirants are best for you. If you sweat only a little but still have problems with odor, then a deodorant is the best formula. Some antiperspirants can cause blocking of the pores in the armpits, which can cause rashes or other skin problems. If you have a reaction to an antiperspirant, try a deodorant instead, or try a natural deodorant that contains no pore-blocking chemicals or ingredients. For some people, over-the-counter deodorants may not be strong enough. Ask your doctor about prescription-strength deodorants if you cannot find a brand that works for you.

I've heard I need to get protein into my body 30 minutes to an hour after a workout. Truth or myth? What happens if I wait two or three hours?

Assuming you exercise with the intention to build muscle, this suggestion is not a myth. When you lift weights or do body weight training to the point of muscle fatigue, your muscle tissue will be left with small tears and need help recovering. Enter protein.

Consuming 10 to 20 grams within 30 to 60 minutes of completing a workout is essential because it “increases protein synthesis and reduces protein breakdown, which supports the building of muscle,” according to Dr. Joseph A. Chromiak, PhD, CSCS. Waiting too long can diminish your chances for a full recovery.

The American Council on Exercise notes that if you don’t eat anything immediately after your workout, “your body will enter a catabolic state, which means it will use muscle tissue for fuel instead of body fat or carbohydrates.”

While protein powder is a convenient option, nothing is more beneficial to your body than hearty, whole foods. Our bodies have evolved to recognize animal protein as the most efficient source of muscle replenishment.

Congratulations on the decision to take your running regimen to the next level! If you’ve ever been around Lady Bird Lake during the early afternoon, you may have spotted an Austin firefighter running with a weight vest to enhance his or her training. Investing in a weight vest can yield benefits, aside from the obvious (building muscle and gaining strength). When you run with a weight vest, your body is forced into postural awareness, so you’ll have to run in a neutral position to avoid strain.

Using ankle or hand weights during your run is not a great idea. Ankle weights have a history of causing legs injuries. Not only can hand weights cause joint strain, but they could throw off the natural bio-mechanics of your body when you run.

Do you have a health care question that needs addressing? Submit your health or fitness question to editors@austinfitmagazine.com (please include your name, email address, and phone number with your question).

38 • au sti nfI tmagazi ne. c o m • 09.2 015

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I want to start running with weights. What are my options and are there many associated injury risks?

Profile

any of us pride ourselves on our strength and the fact that we are fierce competitors, but few of us actually make a living from it. Heading into his 13th season in the NFL, former Longhorn and current Austin resident Cory Redding knows strength and competition all too well. It’s been his job, his focus, his passion, and his hobby since before he could remember.

Since 2003, when he was first drafted to the league, Redding has been able to narrow down the competition and keep an eye on what he needs to do to keep moving forward.

“There are three things in the NFL that are for certain every year: There’s going to be a draft, so you have those young guys trying to take a job, you got guys who are trying to earn a job, and you got guys who are trying to keep a job,” he says.

As a defensive end for the Arizona Cardinals, Redding is naturally a big guy, weighing 305 pounds at the time of our interview (although he says his bio always lists him as heavier than he actually is). Professional football players get to live a unique and sometimes glamorous lifestyle, one that is most definitely earned by someone with as much tenure as Redding. Although we “regular folk” might wish for the privilege of experiencing all the nuisances and luxuries of what it’s like being an NFL player, Redding laments that his size comes with its disadvantages off the field.

“I’m a big kid, but I’d really love to get on roller coasters,” he says with a straight face.

“Because I’m too big, either the thing that goes over my shoulders won’t clamp down because my torso is too big, or if it’s a cart, I can’t [fit] because my knees or my legs are too

long…I don’t like to go to amusement parks or get on rides. I never really get on hammocks, [and I] never bungee jump because I’m afraid the little rubbers would probably snap in two. It’s just the normal stuff that an average guy can do that’s a little bit of a struggle for me because of my size and my height—even just riding comfortably in a taxi instead of turning sideways,” he jokes.

Weight and height aside, having lasted so long in a league as brutal as the NFL is a testament to his work ethic, but there are other impressive accolades Redding brings to the table. Like the fact he’s only missed eight career games during his entire professional career. He said conquering the task of staying healthy and always being there for his team is simple: keep moving.

“I was told this story—a gazelle in Africa wakes up every morning knowing that it has to outrun the fastest lion in order to survive, and a lion wakes up every morning in Africa knowing it has to outrun the slowest gazelle to survive—whether you’re the gazelle or the lion, every day you better get up running and get up moving. I took that as part of life. I gotta move, I gotta continue to keep moving and keep my joints lubed up and flexible. Once you stop being active, that’s when things start to break down. You gotta continue to be active and get outside—run around for 30 minutes, go play kickball or freeze tag, go to the park and run around for a little bit, go fly a kite, go swimming, biking—do whatever you can to be active. That’s pretty much what I tell the kids when I go speak: Put the PlayStation down and go get a breath of fresh air,” Redding explains.

Staying in motion is definitely part of his secret, but he also attributes much of his longevity in the league to taking care of his body (massages, chiropractors, at least seven to eight hours of sleep, etc.).

Rapid Fire with Cory Redding The workout move Redding calls a necessary evil? Burpees.

What do you listen to when you workout?

Mostly rap… gospel sometimes. I switch back and forth, and sometimes I’ll put on country.

Some Garth Brooks, Toby Keith, George Strait—all those classic guys—I listen to a little bit of everything.

How did you meet your wife? We met in class at the University of Texas.

What do you miss most about the ’80s? Classic movies like Ferris Bueller’s Day Off and Back to the Future.

Beyond the physical, there is a simple concept Cory Redding keeps at the forefront of his mind that many athletes probably overlook.

“This goes for everyone, young or old, to incorporate these four letters in their life: HTRA: Having The Right Attitude. No matter what situation life throws at you, whether positive or negative, if you have a positive attitude towards a negative situation, the outcome will be so much better, and you can do it with a clear mind,” he says.

Spoken like a true professional of not only football, but also life. afm

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or a more fast-paced, edgier type of yoga, look no further than the House Yoga class at Pure Austin. This gym offers various comprehensive yoga programs taught by highly qualified teachers with years of training and experience. All classes are free to members of Pure Austin and are great as stand-alone workouts or as your post-workout stretch. Or if you want to add a little fun to your exercise regimen, you can join Pure Austin’s one-of-a-kind House Yoga class, taught by Jessica O’Brien, with music once a month by DJ Manny.

House Yoga got its name from the electronic, remixed songs—also known as “house music”—that is played during the class. A staple in many nightclubs, the music is characterized by heavy bass, synthesizers and repetitive rhythms creatively crafted by a disc jockey. Whereas most yoga classes tend to play music that sets a calming tone, house music provides a high-energy vibe, serving as a perfect fit for this upbeat power Vinyasa yoga class.

“That’s what makes this class different,” O’Brien says. “It’s not your normal flutes, whistles and cymbals.”

Usually, O’Brien has to assemble a fresh playlist of music for each of her classes. But on the fourth Wednesday of each month, students of House Yoga flow along to the music of DJ Manny, who plays the right jams to keep the class going through O’Brien’s quick and exalting workout.

The faster tempo makes this class challenging, but the constant moving and grooving provide a pleasant distraction from the straining and sweating.

O’Brien, who has been teaching House Yoga at Pure Austin for two years, has gained a group of loyal regulars, many of whom come each week with a general idea of what the class will be like.

It often includes various forms of crow pose, handstands, hops, jumpbacks and distinctive warrior flows.

“I love all my regulars who come in,” O’Brien says. “But it gets even more exciting when I see curious students who walk in wondering what my House Yoga class is all about.”

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In addition to structuring a class that will be inviting to newcomers, she says she strives to give returning students more of what they came for.

But once she sees students moving ahead to the next predicted pose, she switches it up.

“My class is mostly made up of advanced Vinyasa,” O’Brien says. “But I like throwing in surprises every now and then, because I know they’re ready for it.”

At Pure Austin House Yoga, it’s all about the musical element, and though it can be perceived as challenging, it is a great way to change up your yoga Zen and try something radical.

“I come to this class a lot. I enjoy the intensity of it. It’s not your natural flow. It’s a hard workout,” class regular Katelyn Scalabrini says. “I have a friend that usually joins me, and we joke that it’s a CrossFit-meets-yoga class. I love it!”

Pure Austin’s motto is “To Be the First, the Best and the Only,” and their House Yoga class epitomizes that. O’Brien and DJ Manny say they plan to keep bumping beats while building individual yet interlacing flows that offer a unique yoga experience. – Devyn Bernal

L i t t l e

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here is a purple tire that swings from a tree in front of a little house in Central Austin. Kids ranging from tots to toddlers to preteens gather in the yard before going inside. This is The Little Yoga House.

Offering a variety of programs including classes, camps, workshops, and parties, The Little Yoga House (TLYH) teaches yoga, music, dance, and art to kids of various ages, from infants to teens. Conceived by Abby Nagler in 2010 and opened in 2012 with her co-owner An Dang, TLYH champions the benefits of yoga for kids.

At TLYH’s summer camp, which takes place from 9 a.m. to 1 p.m. on weekdays, Dang starts a Wednesday camp with a bit of an interruption. A little girl is crying because she misses her parents, who have just dropped her off. Before start-

ing the class, Dang acknowledges to the class of about 10 other three- to fouryear-olds that their friend is upset. She asks the group, “What can we do to make her feel better?” A teaching moment has presented itself. Dang reminds her students that breathing deeply often helps all of us feel better. Shortly thereafter, another little girl joins her upset friend, softly pats her on the back, and both sit together on the same mat.

“We see how breath and movement actually helps them release the anxieties and fears they have about being away from their parents.” says Nagler.

“Where an adult yoga class can be a very individual practice, a kids’ class is a very communal-based practice.”

Part of TLYH’s goal is to help kids develop important skills in a fun, noncompetitive environment. “We’re not trying to

build big muscles, or help them lift their foot over their head,” says Nagler. “But we’re teaching them how to be strong in their lives, how to be mindful, and to be aware of their place in the community.”

As Dang continues this part of camp, the emphasis on respecting the other students is constant. Because young kids have varying energy levels and attitudes and personalities, Nagler says that “management in the biggest challenge.”

But TLYH embraces its clientele of youngsters by incorporating kidapproved tools like stuffed animals and building blocks to enhance each activity.

Think: balancing a beanie baby on your head, using your feet to build a house, or practicing animal poses such as the dragon, caterpillar, cat, or flamingo.

At the end of Dang’s activities, Nagler joins the group to finish with breathing exercises. Each child lays flat on on a mat, belly up. Nagler places a small, colored stone on each child’s forehead and gives the child a mini foot rub. As she makes her way around the circle of mats, she says the colors of the rainbow, followed by affirmations. For example: Red, I am strong; green, I am kind and generous; indigo, I am wise and creative; etc.

“Yoga isn’t just downward dog or warrior two,” says Nagler. “We’re teaching them how to interact with each other, how to be respectful to themselves, how to tune into what’s happening in their bodies.” Nagler adds, “That’s a pretty heavy concept for a 3-year-old, but you would be amazed.”

Nagler witnesses improvements that take place in a single day and some that span a semester’s worth of classes.

Parents are happy because they see improvements in everything from attitude to test scores. TLYH’s approach is so successful that they have their own curriculum that is being taught in several Austin schools and preschools, and they are opening a second location in the fall.

While Nagler says that part of kids yoga is simply “getting down to their level,” TLYH is actually taking it up a notch. Their new location will focus on providing therapeutic-based yoga for children with sensory process disorders.

Additionally, they’ll offer aerial yoga for kids of ages 5 and older, which involves practicing yoga from within hammocks suspended from the ceiling. —Emily C. Laskowski

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ooking to add some spunk and color to your newsfeed? Look no further than Stephanie Gongora’s active account, @Casa_Colibri. A gymnast turned yogi, Gongora began sharing her stretches on Instagram a few years ago. Since then, her account has reached over 61,000 followers, and she’s expanded to other social media platforms while making countless friends and connections along the way. So how did this begin?

“Casa Colibri means Hummingbird House. I’ve always admired the tiny little birds, who, despite their size and delicate appearance, can accomplish some amazing feats. When I grew up, my grandmother in Mexico would often call me her little ‘chupaflor,’” said Gongora.

“My Italian grandmother, on my mother’s side, once referred to me as her little hummingbird. It wasn’t until years later that I learned chupaflor was another word for colibri, also meaning hummingbird. The Casa Colibri name was born from my love of flight. I love being upside down, and I’ve always loved pole and hoop, so by the time yoga came into the picture as my main physical passion, the name had stuck and still seemed appropriate.”

Gongora now has Casa Colibri (@Casa_Colibri) accounts via Facebook, Instagram, Twitter, Snapchat, and Periscope, all under the same tag. She captures her photos either through selftimer or her husband, Ben House (@Apache_Athlete) stands in as her photographer if he has the time.

Gongora’s method is that if you post a beautiful king dancer pose that gets all the likes, don’t be afraid do a follow-up video post that is two minutes of you wiggling and wobbling to get into the deepest expression of the pose for three seconds so you could snap a picture.

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“Be genuine,” Gongora says. “That is the key, and I mean be genuine in all senses of the word.”

People like to hear that every handstand isn’t perfect, that even the experts fall constantly, that it’s not uncommon to neglect your weak side (hence one of Gongora’s first signature tags - #weaksidewednesday). She’s learned that using the @Casa_Colibri account to demonstrate transparency and share her struggles is one of the reasons followers can appreciate her success.

Gongora also stays true to herself by posting other tidbits of her life, such as pole, lyra, her dogs, and living in Austin.

“I’ve found that showing little glimpses of my life outside of yoga actually makes people happy and relate to me more,” said Gongora. “I’m genuine in what I post about, regardless of whether or not certain people or groups will disagree with or unfollow me. I am not a vegan or vegetarian, and I don’t pretend to be. Sometimes, I have a beer or two.

Sometimes I miss a practice because I want to watch Netflix all night with my husband. And that’s OK.” There are myriad small businesses on social media, especially in the world of yoga. Gongora believes in only representing products and brands that you believe in and would personally buy items from, whether the items were gifted to you or you actually purchased them.

“Accepting any free handouts in exchange for posts will swiftly turn your account into an infomercial,” she advised. “Purchase a few things that you love from companies you support, and then post some high quality pictures

wearing the gear on your account. If you tag them, most companies will return the favor with a repost down the line. But always make sure it’s something you want to be associated with.” Gongora believes that you should be yourself, and share what you like. Not everyone will respond to it, but they have to respect you for it.

So what’s the future like for Casa-Colibri? Gongora plans on continuing her social media-centered sharing, as well as a 300 hour yoga training. She plans on developing a branded website, as well as engaging new followers through her latest hashtag, #AustinYogaMeetUp. In the meantime, she’ll continue using social media to develop her own yoga practice, to encourage others to try yoga or other forms of physical fitness, and to help raise awareness and funds for charity organizations she supports.

Everyone has a different way of sharing their passion, and Gongora’s came in the form of unintentional leadership on social media. While she can’t ever see herself teaching 10 classes a week at a set location and time, she keeps finding and building upon opportunities to cultivate community, in and outside of Austin. After all, that’s what this union is all about.

“Yoga is the impossibly intricate yet surprisingly simple web that is woven with every thought, movement, emotion, intention, and deep inner summoning,” said Gongora. “And we are all weavers.”

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weat drips onto the floor. Heavy-breathing bodies glisten with perspiration. Towels turn a damper, darker color. The scene is a typical aftermath of a yoga with weights class.

Yoga, with weights? Yes, it exists, and by the way, it’s also heated. It makes you sweat, makes you sore (watch out for that second day), and makes you realize that, if it wasn’t already, yoga just might be for you.

For some, yoga represents the answer to all of life’s questions. For others, it’s an hour that could have been spent running or rowing or swimming or spinning or any other sort of workout. But yoga with weights offers a unique challenge for everyone.

“The class moves faster than a normal yoga class,” says Joel Homme, who teaches the Yoga Sculpt class at CorePower Yoga. “By the time we pick up weights, people are pretty warmed up.”

Homme, who also manages CorePower’s studio downtown at the Monarch, witnesses the benefits his students get from this type of enhanced yoga.

It has helped athletes ward off injuries while building strength without the joint pain and helped yogis master advanced skills by intensifying their training. No matter who you are or what your level is, it diversifies your workout regime.

In Austin, new workouts and fitness classes

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are welcomed by the community. “It’s a bunch of chronic recreators,” says Homme of Austin and why it is such a great place for classes like Yoga Sculpt. There are similar classes offered at yoga studios across Austin, including the YoStrong class at Wanderlust.

Gustavo Padron, who teaches at Wanderlust, embraces the sweat factor of YoStrong. A selfdescribed “sweat junkie,” Padron was one of those people who didn’t get yoga. “I hated it at first, the stillness and the quiet,” says Padron.

That was, until a shoulder injury changed his perspective. “I started to heal, and I started to look more into it, and I was hooked. I was telling myself, this is the way to heal your body in a safe way.”

While both Yoga Sculpt and YoStrong follow similar patterns of movement and pace within the class, each has its own distinct vibe and personality.

CorePower’s class at 5:30 p.m. on Mondays is chocolate-box full of positive energy. The room is light and open thanks to a wall of floor-to-ceiling windows peering onto Fifth Street. Before class, there is lots of visiting while stretching, getting excited about what’s to come. Once the class starts, an anthology of current pop and R&B hits makes each movement a little bit more fun.

Wanderlust’s class at noon on Thursdays wields relaxation and peacefulness. Groups of candles line the edge of the room, which is dimmed and contained by a wooden ceiling. The softness of sound inside the room encourages some to stretch, lie on their backs, or sit, eyes closed. Once the class starts, the deep, almosthymnal music grows in intensity with the class.

Yoga studios across Austin offer distinct options like these two classes that suit many preferences and attitudes. The constant factor in all of these classes is the option to do as much or as little as you want. “Holding warrior two without weights is pretty challenging,” admits Padron.

“Adding that strength component just intensifies the class even more.”

It’s the strength component that attracts people in the first place, adds Padron, “Because it’s not so yoga.” However, the well-known calming benefits of yoga weave in and out of each class. “I love that little spot where people are not checked out, but they’re just right there,” says Homme of the satisfaction he sees in his students. “There’s a glint of bliss.”

Thanks to the heat that a class full of active bodies provides, there’s also so much more than a glint of sweat. —Emily C. Laskowski

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S u r f ' s

C

ity Surf Fitness is one of Austin’s newest boutique fitness studios, offering six types of group fitness classes that use RipSurfer X boards. This gym has designed a variety of unique moves that challenge class participants in balance, cardiovascular endurance and strength. Every City

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Y o g a Surf class ends in Savasana (also known as corpse pose), a restorative yoga pose that fosters complete relaxation by having the students lie down on their backs on their boards during a cool-down period. However, one class in particular embraces yoga and involves more poses and flows: Buddha Board.

Buddha Board is City Surf’s

version of a Vinyasa flow yoga class, performed on the RipSurfer X boards. What makes Buddha Board unique, other than being done on an elevated surfboard, is that the board moves in the direction of weight displacement.

If there is too much weight on either side of the board, it will lean that way just as a surfboard would in the water.

This challenges and improves any yogi’s practice by requiring one to remain centered at all times. If not, there is a good chance of falling off, but as countless students and instructors have done, you pick yourself up and try again.

“The board will toss you right out if you’re not balanced right,” says Andrew Heller, the manager of City Surf in Austin. “But once you let it change your practice and return to a stable surface yoga class, you’ll kill it!”

Even the studio brings a calm, sea-like vibe to class, complete with a mural of ocean waves adorning the walls. Zuzu, one of the most exuberant and popular

instructors (and the artist behind the mural), teaches the Buddha Board class. The experience of guiding this yoga practice surrounded by her artwork brings a Zen that is rarely found in other studios. Combine that with dimmed lights and the latest chill Spotify playlist Zuzu discovered that day, and Buddha Board is nearly as peaceful as being on an isolated beach.

If you have never spent a day on a surfboard, don’t be intimidated. City Surf offers modifications for beginners. Buddha Board teaches to all levels of yogis, whether they are experienced and wanting to take their “namaste to the next level” or novices wanting to try something new. At any point in a class, students are welcome to hop off the board and continue on a yoga mat if that is more comfortable.

Although Buddha Board is only offered Tuesday through Friday, City Surf recommends practicing balance all week long.

“We are fairly unique when it comes to this sort of yoga, but Stand Up Paddleboard yoga is similar,” Heller says. “You can take Buddha Board during the week, then take it to the lake on the SUP for the weekend.”

Surfing is huge in Austin, despite the lack of “big kahuna” waves, and City Surf’s staff is grateful for the chance to get creative while involving the yoga community. They encourage yogis to embrace City Surf as an off-water, onboard training experience, one you can’t find on a mat. – Devyn Bernal

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arms and legs in the air to support a second person (the flyer) above.

Grant Shipman, founder of Austin’s acroyoga studio Yogabatics, said many people are hesitant to try acroyoga for fear of being too weak to support someone or too heavy to be held up. The secret lies in “bone stacking”, or creating 90-degree angles with your body by stacking your ankles above your hips and your hands above your shoulders. This transfers weight from your muscles to your bones, allowing you to lift someone even double your own weight.

While this can be tricky to master, Shipman said it’s all about balance and trust.

“Once two people know what to do, then it becomes more of a dance,” he said. “Both people can lead, and the flyer has a lot of control of what’s going on. They’re not just an object in the air.”

Alignment with your partner is crucial from the start, as staying in sync makes it less likely to fall over. This balance becomes second nature, Shipman said, which allows partners to move from pose to pose, building strength and flexibility along the way.

“You’re getting way more flexible because you’re not trying to be flexible. You’re just trying to hold someone up or be held up,” he said.

“Your body’s focusing on

something else, so your muscles just do what they need to do, which is to be flexible and become stronger.”

Unlike traditional yoga, acroyoga gives more freedom to experiment with your partner and create new poses, Shipman said. “Perfection is let go of, because you’re working with two people’s limitations and strengths, as opposed to just one.”

Relying on your partner’s abilities and letting go of your own inhibitions can be challenging but liberating, he said. This often builds a strong connection between acroyoga partners.

At Yogabatics, beginner and intermediate classes are offered in five-week sessions.

Drop-in classes are also available—no experience or partner required. After you get in the air you won’t want to come down, Shipman said.

Hardcore yogis or purists may question branding this exercise as yoga, but acroyogis aren’t concerned with titles. Acroyoga is fun, makes you laugh and learn from your mistakes, and challenges you to trust and connect with others through movement.

Neither traditional yoga nor acroyoga practice is better than the other, and it can be mutually beneficial to practice both.

Like traditional yoga, anyone and everyone is welcome to join acroyoga, no matter your size, flexibly or experience level. There’s no excuse not to try it! —Lauren Pape

photography by Brian Fitzsimmons

Y

oga is calming and strengthening. It’s time spent in your own mind.

Sharing that experience with others, though, can expand the possibilities of what yoga can be.

Acroyoga is a fun, experimental and social exercise that combines yoga, acrobatics, dance, and Thai massage to create a completely unique workout.

Instead of forming poses on the floor, people work together to hold dynamic positions in the air. One person (the base) lies on the ground with back pressed against the floor. The base then raises

photography by Bradley Thomas

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AustinBiplane.com Founded by a former Air Force F-16 pilot, Austin Biplane is guaranteed to feed even the wildest craving for adventure. Operating out of Austin-Bergstrom International Airport, Austin Biplane specializes in air tours over Austin, Lake Austin, and Lake Travis. One or two passengers ride in the front seat while the pilot flies from the back, giving an unmatched view to their customers. If a basic flight still doesn't get your blood pumping, aerobatic flights are also available where passengers are taken through a series of aerobatic maneuvers, including loops and barrel rolls. Flights are between 20 and 45 minutes, and everything is recorded on a series of GoPro cameras to document the experience. $230-$650.

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suavsshoes.com Suavs Shoes has taken the combination of style and functionality to a whole new level. Designer and creator Monxi Garza has always lived in walkable cities like Shanghai, Madrid, San Francisco, and Austin. Garza found herself looking for a stylish, minimalist shoe that could function for her active lifestyle, from work to running errands to yoga to dinner and drinks with friends. With a focus on ease of wear, the original SUAVS slip-on was created.

The Suavs unisex slip-on is made of a breathable Air Mesh and microfiber terry insole, a material that wicks away moisture while providing elasticity and ventilation. Additionally, the rubber sole is composed at 55 percent density to allow for maximum flexibility. Designed for women and men on the go, the everyday shoe is specifically designed to prevent blistering even when going sockless. $79

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In just 55 minutes of one of their high intensity interval training classes, you can burn up to 800 calories, while focusing on building lean, toned muscle. Workouts are split between cardio on treadmills (with variations in speed and incline), followed by total body weight resistance movements at individual workout benches. Founded by renowned professional triathlete Noah Wright and former personal trainer and fitness professional Lander Peerman, Crush Fitness is making its mark in the evolution of fitness. Try your first class for only $15 (regularly priced at $25).

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6700 Burnet Road; yardbar.com When your neighborhood dog park begins to feel like a chore and bore, that’s when it’s time to head to Yard Bar. Located on Burnet Road, Yard Bar caters to the desires of both humans and canines, doubling as a restaurant/bar and membership-based dog park. With amenities like Wi-Fi, outdoor fans, staffers to scoop the poop and keep the peace, and no breed restrictions, Yard Bar will soon become a regular spot for you and your pup. An annual membership for one dog is $150, providing unlimited park admission as well as special discounts on events, food, and drinks. Monthly and daily fees are also available for purchase. Finally, you and your dog can enjoy happy hour together.

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Staying hydrated is crucial, and in a city that prides itself on sustainability, your best bet is with a BPA-free glass water bottle protected by a silicone sleeve. BYOBottle and hit the Filling Station for free filtered water throughout the day.

When you’re zipping around Zilker Park from morning till night, you’re bound to burn a bunch of calories. This splashresistant, wireless Bluetooth device is the easiest way to track your steps and count overall calories burned.

Document experience at ACL Festival by taking photos and videos on your phone, but make sure you have enough battery to do so. A portable phone charger will keep you on the grid during this festive occasion.

8 9 BlackdiamonD Sunglasses $18 Headlamp urbanoutfitters.com $50 • rei.com

ACL Festival shows don’t wrap up until 10 p.m., so you’ll want a little extra help navigating your exit in the dark. Also, this handy headlight will be a lifesaver at night if you happen to drop anything of value.

Find the perfect frames for the festival; whether you’re looking for something functional or fashionable, these sunglasses are guaranteed to guard you from the glare.

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Austin-based Thinksport is safe to lather on for sun protection. This sunscreen is non-oily and free of biologically harmful chemicals. $15 • target.com

It’s hard to run from the sun during ACL Festival. Sun Bum allows you to soak up some rays without worry of sunburn with its paraben-free, hypoallergenic formula.

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Feel

Soma Vida I t’s safe to say that Austin is the city that never sleeps when it comes to innovation, brainstorming, moving and shaking. And while the word ‘startup’ is seemingly often associated with the tech and smartphone applications, this city boasts its fair share of fitness and wellness-minded startups.

Search Yelp for “Fitness and Wellness” in Austin, and you will find more than 1,200 results—many of these being locally owned and operated businesses.

So when Laura Shook, founder of Soma Vida, had a vision for starting her own wellness-minded business nearly eight years ago, she knew Austin would be the perfect fit.

Her mission?

To create a space and health practice aimed at empowering other entrepreneurs to thrive in their own startup businesses and private practices.

In 2008, the first-ever co-working space in Austin was born, and it just so happened to be a co-working space dedicated to the holistic health community.

Shook, a somatic psychotherapist by profession and single working mom, was initially inspired to open a co-working space during her time as a resident of Sweden and Canada.

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“I moved away to get experience in other parts of the world, and while living abroad, I really noticed the differences in the business cultures and attitudes.

These were socialist countries and economies, where the people were really just super supportive of one another— wanting to help each other out. Women helping women, others helping others succeed in their own businesses. Not quite as competitive,” Shook said.

When she returned to her homeland of Texas, Shook instantly took notice of the fast-paced, individualistic, selfserving attitudes many of her contemporaries had when it came to business.

“I was a single mom at the time and, while we Americans are very driven hardworking people, I really began to think that individualism in business was overrated. I really wanted to do business with support, and thought, ‘I wonder if there is a way to re-create what I experienced abroad over here?’” she said.

Shook had never heard of a co-working space before, but it was around the same time that she stumbled across an article on the movement of co-working happening in New York City and San Francisco, and she was instantly intrigued.

“The article I read was about this co-

working space called In Good Company, based in New York, where various likeminded entrepreneurs and business people came together to share space and work virtually, since the cost of rent for office space was so high in the city.

The article was aimed at the co-working movement for those within the tech industry—software developers, programmers, graphic designers, Web developers—complementing industries and jobs.

I put that article down and said to myself, ‘That’s awesome for them, but that doesn’t exist in my industry of health, wellness and client care,” Shook said.

Then, an idea was born.

“Why couldn’t it exist for my industry?!” Shook said.

Shook began to dream about what that could look like—creating a space for holistic practitioners in the city to come together and work alongside one another, find office space and affordable rent for their practices, and ultimately support one another in the process, while being encouraged and reminded to take care of themselves, first in foremost.

“In order to help others, you have to first help yourself,” Shook said. Adding, “Oftentimes, when you are the only one running your business, or starting a

photos provided by Soma Vida

By Lauryn Lax

business, it is easy to neglect yourself,” Shook said.

Shook made it a priority to provide a nurturing and wellness-conscious business environment into her plans as Soma Vida began to unfold.

In the early stages of planning, Shook linked arms with a fellow entrepreneur, single mom, business coach, and marketing guru here in town, Sonya Davis.

The two women became close friends and even roommates, sharing child care duties for each other’s children as each juggled working full time while drafting business plans for Soma Vida.

“Originally, we thought it was going to be at least two years before we even thought about opening any place—we wanted to be ready. However, as luck would have it, we stumbled upon the perfect space on the east side, and it happened to be the right place, at the right time, at the right price. Soma Vida was officially born,” Shook said.

From the get-go, a diverse group of health and wellness entrepreneurs flocked to fill the office spaces and co-work alongside one another at the new center—from naturopathic doctors, to massage therapists, acupuncturists, psychotherapists and, of course, yogis.

“Yoga was always a part of the vision.

Yoga had played a tremendous role in my life—a healing and self-care practice, as well as the lives and recoveries of many of my clients, and I just knew it had to be part of the space—both for serving our members (the practitioners), working so hard in their own businesses, as well as their own clients’ healing journeys and the local community as a whole,” Shook said.

Additionally, Shook said she had a particular heart for yoga teachers.

“There didn’t seem to be a whole lot of support for many teachers in this community—a place where yoga is so big. Sure, there are a ton of yoga teacher trainings…but what happens after that?

The teachers are expected to go out on their own and start their practices; or work for other studios, but those studios don’t really support them at their other studios,” Shook said.

This realization sparked another idea: a yoga collective.

“I wanted to offer yoga teachers a space to grow their own practices, a place to develop their own clients, host events, and also share more about who they are with others, all the amazing stuff they were up to. I wanted to provide a space for yoga teachers to begin to really begin to find out who they are and gain a following,” Shook said.

In addition, Shook set out to offer a place for yogi-preneurs to develop their own private, professional practices.

“You have your yoga teachers, who just teach yoga as a hobby, a passion, or on the side; then you have your instructors who really make yoga their career—or a big part of it. Today, in particular, you have more and more professionals—therapists, counselors—incorporating yoga into their own private practices, and Soma Vida has plenty of space for those practices to happen,” Shook said.

This summer, Soma Vida celebrated its seventh year anniversary in its new re-located space at 2324 Cesar Chavez— a stone’s throw from the popular Juan In A Million restaurant, and housed next door to the local Corner Vet. Shook notes that the details of the studio space are just as important as the practice and people who occupy it.

“I make a conscious effort to provide wellness in all facets of the space—from the eco-friendly cleaning systems we use, filtered water, water-filtered clean air, open spaces with plenty of sunlight coming in through the windows, various yoga classes throughout the week, herbal teas offered all day—a space conducive to giving it your all to your business and yourself.”

As a member to the Soma Vida community, entrepreneurs are invited to join a network of fellow community members and welcomed to host their events, meet with clients, co-work, attend various meet-ups throughout the month, contribute guest blogs and find refuge behind the doors of the holistic healing bungalow.

While Shook may take a non traditional stance on entrepreneurship she hopes to expand her business—something that is typical of nearly every business owner.

Shook has found success as a heartcentered entrepreneur, and encourages other like-minded people to follow a similar path while keeping in mind a small piece of advice: “To do what you love, you must first love and value yourself; put the time and investment into your self-care, your wellness, your sustainability. It will only make you that more successful. As an entrepreneur, no one is providing you with the work-life balance package.

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09.2015 • au stinfI tm aga z ine.co m • 61

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Eye on the pride These kids are redefining their physical limits by focusing on what they can do and challenging what they can’t.

By Joanne Blackerby, A.C.E.

I

t’s another sweltering summer afternoon in Austin, but inside the burnt orange brick walls of Spirit Fitness Training the cool wood gym floor is awash with a smattering of kids ages 7 to 17—all of them working up a sweat to develop their strength and conditioning skills.

While at first glance, it may appear as though these kids are training to enhance their sports performance skills or garner higher athletic achievement, they have no such intention. They are simply training to improve their overall health, mobility, body awareness, and self-confidence. Although the pride this group takes in their accomplishments at the gym is collective and contagious, their personal goals are as distinct and individual as the physical difficulties they face.

The group got its start four months ago when Laurie, mother

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of 9-year-old twin boys, Ben and Thomas, approached me (a trainer at Spirit Fitness) seeking a special kind of exercise regimen for her kids. Her boys were both spunky in energy, with bright eyes, irresistible smiles, and adventurous spirits.

While similar in age and stature, one of the twins, Ben, had been regularly attending occupational therapy sessions to help improve his motor control skills, focus, and postural awareness.

Unlike his brother and the rest of the kids bouncing around the gym floor on this day, Ben learns and moves differently, perhaps even awkwardly by some standards.

“He doesn’t move the same way [as other boys his age],” Laurie says. “He’s not spatially aware, so running, jumping, and riding a bike are all big challenges.”

After he was diagnosed with autism spectrum disorder (ASD)

and attention deficit hyperactivity disorder (ADHD), Ben’s parents knew they needed to place just as much emphasis on their son’s academic instruction as they did his physical skill training.

After several years of driving Ben to and from occupational therapy sessions, his mom was growing increasingly concerned that the body awareness and core training offered at the sessions weren’t physically challenging enough for a growing boy.

“Not to mention, while the rest of your friends are heading off to football practice after school, occupational therapy isn’t exactly an activity a 9-year-old brags about to his friends,” Laurie says.

She wants Ben to be physically aware and strong despite any learning and developmental issues he has to face.

“I want him to walk tall and feel confident in his own body. He may never choose to be an athlete, but I want him to know the confidence a well-conditioned and coordinated body brings,” she says.

Her hopes for her son are not unique.

However, more often than not, parents with children diagnosed with ASD or ADHD tend to feel lost about how to motivate their children to engage in physically challenging activities that will foster health and fitness.

The Simons Foundation, a research program focused on the understanding, diagnosis and treatment of autism spectrum disorders, says that children with autism spend more time than their peers playing video

games and watching television—suggesting that the time spent engaged with their electronics detracts from potential time spent participating in fitness-related activities.

Another hurdle is that, according to a study published on AutismSpeaks. org, for children challenged with limited motor functioning, low motivation, or difficulty in planning, “physical activity involving social interaction—such as team sports—can present a difficult situation.”

“Team sports require an athletic ability and an attention span, which may be unsuitable for kids with developmental disorders,” Laurie says.

“Even self-paced sports like gymnastics or karate require a level of discipline and coordination these kids generally do not have.”

For kids with disabilities, multiple barriers— whether a product of one’s social environment or physical predisposition—stand in the way of fitness. Hence, many parents are apprehensive to encourage their children to become involved in activities because of the range of obstacles they are likely to encounter. Yet, many resources and gyms are making it possible for children with disabilities to participate in recreational fitness.

For the past four months, Ben and a few other kids (who face similar spatial and operational challenges) can be found working out with Spirit Fitness trainers at least three times a week—walking, running, jumping, throwing, crawling and playing alongside their peers.

Like professional athletes training for competition, they incorporate agility ladders, cones, and jump ropes into their routine to improve their concentration, coordination, and reaction time—sneaking in the occasional beanbag or wobble board to enhance their balance.

Parents with kids in the program report that their children have experienced unparalleled motor skills improvement. And while their time at the gym cannot replace the invaluable visual perception, cognition, problem solving, sequencing, and life skills provided by occupational therapy, fitness is a great addition to the weekly routine. Through hard work, they’ve learned how to ride bikes, jump rope, swing on swings, and catch balls. To the average 9-year-old athlete, these activities may not sound like a big deal, but for these kids mastering them is a game changer. “[Now] Ben strides instead of stumbling and catches a ball without wincing,” Laurie says, her lips breaking into a smile.

“If you've ever watched your child struggle with something that comes so easily to another child, then you know the heartbreak. It’s going to be a long, hard road for my son, but I want to be able to give him every leg-up in life,” Laurie says. “Strengthening his body is the one thing I know he can do to help all those other struggles become a little bit less of a struggle.” afm

09.2015 • au stinfI tm aga z ine.co m • 63

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Medicine in Motion Martha Pyron, MD

Family and Sports Medicine ~ Concussion Management ~ Rehabilitation ~ Nutrition ~ Personal Training

Central Location at

711 W. 38th Street, Ste G4

Healthy Bits The science behind health and wellness # K e e p A ustin F it

The Grass is Greener on the Other Side

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In the early 2000s, more media outlets began highlighting America’s growing obesity rate. This coverage convinced people that obesity was no longer a personal problem, but rather, a serious health crisis. Once the term “obesity epidemic” was introduced in 2002 and then regularly appearing in The New York Times, the public responded with recognition of a much needed lifestyle change.

Between 1998 and 2003, the share of The New York Times articles mentioning the word tripled. The topic of obesity also opened up a widespread discussion of related health problems, such as Type 2 diabetes and heart disease. Between the 1970s and the turn of the century, coverage on the subject of diabetes has increased tenfold. Although the American Medical Association’s classification of obesity as a disease was controversial two years ago, the president of the Obesity Society, Nikhil Dhurandhar, said the change in attitude was due to increased awareness that obesity is a complex condition with health consequences, not just an aesthetic problem or a sign of a weak will. http://bit.ly/1IWIrnu

Feeling blue? Go for a walk in the Greenbelt! A study conducted at Stanford University found that people who walked briefly through a lush, green portion of the campus reported to be more attentive and happier afterward than participants who strolled for the same amount of time near heavy traffic areas. The researchers did a follow up study more recently in which they examined the neurological activity that occurred during time spent in these differing environments. They gathered 38 healthy, adult city-dwellers and had each participant complete a questionnaire to determine normal levels of morbid rumination and undergo a brain scan to assess activity in the subgenual prefrontal cortex (the area responsible for mood and emotions). Researchers then sent half of the participants on a 90-minute walk through a quiet, park-like portion of Stanford University’s campus, while the other half walked along a busy, loud highway. The people who spent their time in nature had less blood flow in their prefrontal cortex, indicating calmer brain activity and a more relaxed mood. In a post-study questionnaire, participants also reported that they did not dwell on the negative aspects of their lives as much as they had prior to walking through the park. http://bit.ly/1OxPloe

Despite the daily triple-digit temperatures of summer, many women are still feeling chilly—in the office, that is. While cranking up the air conditioning during the hot summer months seems completely rational, women around the country are experiencing chronic goosebumps as a result of their office temperatures being too cold. Scientists investigated this strange phenomenon and recently published their findings in the journal Nature Climate Change. The study revealed that most office buildings set temperatures based on a formula developed in the 1960s that uses the metabolic rates of men. To conduct this study, researchers tested 16 women, students in their 20s, doing seated work wearing light clothes in rooms called respiration chambers, while tracking skin and internal body temperatures.

Researchers found the women’s average metabolic rate was 20 to 32 percent lower than rates in the standard chart used to set building temperature. The proposed solution is adjusting the thermostat, because women should be more comfortable (and as a result, more productive). http://bit.ly/1IDbP5f

photo by wikipedia.org

Media’s Major Impact on Health

Kellie

Actual Arthrosurface HemiCAP® Patient and Yoga Enthusiast

Total Knee Re placement (le ft) versus Arthrosurface HemiCAP® (rig ht)

Kellie was desperate to find a treatment other than a total joint replacement to treat her joint pain. She needed a solution that would allow her to return to yoga. She researched & discovered an alternative solution, the Arthrosurface HemiCAP® implant. Over twelve years after her HemiCAP® Surgery, Kellie is still pain free and couldn’t be happier!

Learn how the HemiCAP® technology is preserving joints and changing lives.

Visit www.arthrosurface.com Actual Arthrosurface® patient shown. Individual results may vary.

Seek professional medical advice for specific personal care.

Train

How to F or nearly all of us, learning how to ride a bike was part of childhood. For many, it was the ticket to freedom.

For most, however, the car eventually took its place, and our once beloved bikes were forgotten in the garage, collecting dust, their tires slowly going flat.

Today in Austin though, and in cities across the country, people are rekindling that childhood love for two wheels.

With avid commuters, weekend warrior racers, and mountain bikers looking to get away from it, bikes now seem to match the number of cars in our city. As a result, lawmakers, business owners, and city planners are taking notice. New bike lanes seem to sprout up on a nearly daily basis, racks are packed in front of Whole Foods, and there’s a bike shop on every corner. Austin was ranked the 13th most bike-friendly city in the nation in 2012. This movement is not new to European countries, where bikes have played an instrumental role in their constant rank above the United States in categories like health and environmental impact. The swell continues to build here in Austin and around the country, and there was never a better time to get involved.

Still, with all the different genres of cycling, gear, and social etiquette, getting started can be just as intimidating as that first time you tried riding without training wheels.

Here are a few pointers that will hopefully get you pedaling down the road or trail with ease.

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By Payson McElveen

Start Cycling

photography by Brian Fitzsimmons

You already have a bike, but it’s been collecting dust in the garage: If you have a bike that you want to get rolling on again, take it to a local bike shop to have them give it a once over. At the very least, it will probably need fresh tires, chain, and a general tune-up. From there, make sure you have a well-fitting helmet and some light, comfortable clothing to ride in. Eventually you’ll want to make the leap and buy some cycling-specific shorts, but this isn’t necessary right from the get-go.

Buying a new bike: With all the carbon fiber race bikes rolling around town, it’s fair to assume that cycling is a white-collar pastime. Although it is easy to spend lots of money on bikes and equipment (and you likely will, down the line), you can certainly get started for less than $1,000.

First you’ll want to decide what kind of bike you want.

Are you interested in hitting the trails and escaping the traffic? Do you want to join your buddy’s group ride on Saturday mornings?

Or maybe you’re looking for a solid cyclocross bike that will get you to and from work, no matter the time of year.

A quick search on Craigslist will bring up a plethora of quality used, road, mountain, and cyclocross bikes for less than $1,000.

My recommendation is to make a list of a handful you think might be suitable, and then have an experienced friend give them a look.

They’ll be able to explain some of the nuances of componentry, geometry,

and build, so you can make a more informed decision.

If you have a larger budget to work with, visiting your local bike shop and having them point you in the right direction is a good first step. They’ll be able to listen to your needs and make recommendations so you can make an informed decision.

Get clipped in: Clipless pedals (the ones that attach to cycling specific shoes), are a must. Being locked in by the feet to your bike may sound terrifying, but you’ll soon come to find that it can give you more confidence, control, and above all, pedaling power.

If you don’t know a friend who will help you get them set up and teach you the basics, a quick search on YouTube will turn up some adequate tutorials. From there, take your new shoes and pedals to a flat, grassy field, and practice. You may tip over a few times, but within half an hour you should be “click-clicking” like a pro.

Join a group: Along with health, freedom, and unbridled fun, one of the most valuable things a bike can give you is friends. There are few things more fun than ripping along a trail in a group, going for a town line sprint on the Saturday group ride, or just cruising to a coffee shop with your significant other. In terms of improving as a rider, nothing will boost your fitness, bike-handling, or repertoire of routes as fast as riding with more experienced cyclists. There are lots of

local group rides that happen on almost every day of the week, ranging from competitive hammerfests, to easy sight-seeing excursions. Drop in to your local bike shop to get a list of the ones they recommend.

Give racing a try: All cyclists should try racing at least once. It’s not for everyone, but the joy and accomplishment that can come from friendly, grassroots level competition is an experience not to be passed up. Each discipline of cycling has its own racing vibe.

Road racing is often seen as the most serious, but also most steeped in tradition. Getting your foot in the door at one of the Thursday night Driveway Series events is a great start, and they have first-time racer clinics available as well.

Mountain bike racing is often more approachable and a bit more laid back… there is usually a complimentary keg or two awaiting the racers at the finish. The Texas Mountain Bike Racing Association puts on a state wide series that also hosts first-time racer clinics.

Cyclocross is the party of the bike racing world.

Held in the cold, wet winter months, cyclocross includes getting muddy as one of the central goals.

Beer, bacon, and dollar bill hand-ups are also integral to this most fun-loving discipline of bike racing.

Pick one, or try them all.

It’s hard to go wrong when pedaling a bike. afm

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Train

SuP YOGA

By Joe Seaman

Photography by Natalie Yerkovich

I

’m sure I’m not the only one to wake up in the morning with tight muscles following a tough day’s training, similar to the feeling of being hit with a hammer. I try to stretch out the soreness, but my range of movement is restricted, and my back spasms with every move. In dire need of a solution, I give flexibility training a try.

Before writing this, I was not too familiar with yoga as a form of training. To be honest, it was difficult for me to adopt, but

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the more I learn about yoga, the more I support the idea of including yoga as an essential form of training in addition to an exercise regime.

In my experience, restricted range of movement causes bad posture and a full catalog of injuries, including random back spasms, torn hamstrings, and lower back pain—all of which have put me out of training for months. Throughout the years, I’ve been given numerous pre- and post-workout stretches, but

the routine can seem dull and minor in comparison to the rest of my training. I yearn for structure, focus, and a fun way to stay flexible in my workout routine.

Since moving to Austin, I wanted to continue maintaining a focus on flexibility, so I turned my attention toward yoga.

Where better to start than Austin, Texas? This city is home to a variety of different yoga classes that are for all levels of ‘yogis,’ including a novice like myself. Two different yoga studios that caught my attention for different reasons were Black Swan Yoga and Pure Austin.

Black Swan Yoga is a nonprofit yoga group with four studios spread around Austin, providing online and in-person yoga classes. I admire their donation-based service, with supportive teachers who reduce barriers to yogis while taking part in a practice they love.

It was Black Swan’s partnership with Onnit Academy that initially caught my attention. Onnit recognizes yoga as a form of cross-training and incorporates yoga classes into their programs. Yoga classes run alongside mace-swinging, kettlebell-flinging, and barbell-lifting sessions with effective results achieved by those who participate.

I spend the majority of my time on the water in either a rowing boat, canoe, or stand-up paddleboard (SUP), so I leaped at

the chance to join in with Pure Austin’s SUP yoga class. I was anxious and excited for this new, hybrid activity. It is enough of a challenge to get my 6-foot-6-inch frame into yoga positions on dry land, so balancing my body weight on a paddleboard looked more like Bambi on ice.

The instructor started us off easy with a simple cobra pose into a push-up, but as we transitioned through the warrior poses, it was only a matter of time before I plummeted head first into Quarry Lake.

When on the boards, you have an exaggerated sense of balance and awareness of your weight displacement; every muscle in the body is working to stay centred, which is much different from doing yoga on land, where your weight may naturally drift to one side of your body without consequence of submersion. SUP yoga requires skills relevant to every sport, such as breathing, balance and flexibility.

I approached this article with little experience in yoga but a great awareness of the importance of flexibility in sports. I always perceived yoga as a more challenging form of activity, and to watch yogis go through a cycle of exercises that seem impossible was discouraging. In addition, completing a series of stretches didn’t seem beneficial to the rest of my training.

How could I develop in fitness if my lungs weren't burning and my legs didn’t sting with pain?

However, my perceptions have definitely changed. After speaking with fellow yogis and instructors, and trying yoga first-hand, I now see how flexibility sessions can be a fun and an effective form of cross-training. I encourage athletes to pick up a yoga mat (or paddleboard) and take part in one of the many yoga classes in Austin, even if it’s just one session per week. afm

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Train

What were you thinking?

By Andrea Fisher

A

few weeks ago, I endured an extremely hard Ironman race. Now, I must clarify what I am defining as “extremely hard,” especially with relation to an event that the majority of the general population defines as “extremely crazy” in its own right! This Ironman race (2.4 mile swim, 112 mile bike, 26.2 mile run) was blessed with temperatures reaching 112 degrees Fahrenheit during parts of the bike and run, as well as a wonderfully cloudless sky to provide an extra boost of sunburn.

The DNF (did not finish) rate for this triathlon reached 25 percent, leaving the hopes and dreams of many participants crushed and their goal of a finisher’s medal delayed for another day. However, that means 75 percent of the field pushed through the day and completed the race. I am proud to be part of that 75 percent and can honestly say it was the hardest Ironman race I have ever fought to finish.

Post-race, I was sitting with one of my friends, basking in fulfillment, when she posed the question, which would eventually become the most commonly heard inquiry for the next few weeks: “What were you thinking?”

The mind and body connection of an athlete is an amazing dynamic. Many people are blessed with incredible motor skills and ability, but the final piece of the equation lies in the head.

Athletes spend hours and hours working on their bodies, their fitness, and their strength yet somehow ignore the key component that brings it all together. Strong, positive mental strength will always be the final factor in the outcome of a performance.

What went through my head on that Ironman day? Here are a few of my favorite quotes from well-known sport icons, and how I actually use their views in my own day-to-day training.

“You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.” – Arthur Ashe Most of my workouts are done on my own. I love a group environment, but the reality is that daily life, work, and family don’t always favorably lend to meeting others for most training sessions. When the alarm goes off for an early morning run, it’s my own mind that I’m battling with to make it out the door.

While I’m great at finding every excuse in the book as to why I should stay in bed, I know that if I don’t overcome that little demon inside and do the work necessary, I will not achieve my own goals. Once I’m out the door and moving, I’m suddenly re-

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?

minded of how much happiness I gain from pushing my limits to become a stronger athlete.

“Make sure your worst enemy doesn’t live between your own two ears.” – Laird Hamilton It’s race time, and I’ve done the training and prepared to the best of my ability. I am out on the course and my body is starting to rebel. My legs are starting to hurt, my heart is pounding out of my chest, and my self-doubt is starting to surface. That’s the moment I recognize what is happening and make sure my worst enemy isn’t between my two ears.

I look around at my competitors. There’s nothing different about what I’m going through versus anyone else on this race course. It’s the recognition of this concept, and the ability to ask myself one honest question: Am I doing the best job I can at this moment?

If I can answer that question with a “yes,” then I am successful.

I am able to push through and make progress while not allowing my head to become my enemy. Instead, it becomes my ally.

“It’s all about the journey and not the outcome.” – Carl Lewis The reason I participate in so many different activities is because it all brings me pure joy. The time I get to spend with my friends on a bike ride, or go for a swim during a hot summer day, or run with my training partner on the trails fulfills me as a person both mentally and physically. These are the moments that bring me elation and calm my everyday worries. Ultimately, the destinations I get to see, or events I toe the line at, are all the culmination of my journey.

Let’s get back to my Ironman day and that question, “What was going through your head?” My answer is everything was going through my head, but it’s how I handled those thoughts that made the difference. I was prepared to detect any negative self-doubt talk and was able to correct it during the race. I had the ability to overcome what could have been my own worst enemy and instead allowed myself to rejoice in the fact that I was doing the best I could at that moment. I was reminiscing about all the great moments I shared training with incredible friends and those who were in my heart as I pushed my body toward the finish line. The ability to use both my mental and physical strength together in harmony is why I can say I belong to that 75 percent statistic, and I am incredibly proud of the result. afm

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Train

A n at o m y o f a p o s e

Chaturanga Dandasana

By Andrea Taylor

Photography by Brian Fitzimmons

09.2015 • au stinfI tm aga z i n e . c o m • 73

Train Chaturanga Dandasana, at first glance, looks very similar to a push-up, and seems just as simple. While it appears to be easy, the nature of it leaves much room for error. This pose (and its transition to Upward-Facing Dog) is a signature move in Vinyasa yoga and sun salutations. If it’s consistently done incorrectly, it can cause injuries. In contrast, if proper form is executed, it can greatly strengthen your practice.

Chaturanga Dandasana

*chaturanga = four limbs · danda = staff · asana = pose Four-Limbed Staff Pose

High Plank 1. Starting on the hands and knees, tuck the toes and lift onto the balls of the feet. Spread the fingers, and stack the shoulders directly over the wrists.

1. Use your exhalation to transition to Chaturanga Dandasana.

2. From High Plank, begin to shift your weight slightly forward, keeping the elbows stacking over the wrists as you bend into the arms.

3. Connect to the strength of the triceps, deltoids, and latissimi dorsi (lats), as you hug the upper arm bones into your side body, and broaden through the collarbones.

2. Lift through the shoulders, and roll the upper arm bones outward, drawing the shoulder blades down the back.

4. Imagine staying flat as a plank of wood as you lower until there is a 90-degree bend in the elbows; avoid dipping the shoulders below the elbows, or pointing them down towards the ground.

3. Firm the muscles of the legs and thighs and extend the tailbone down towards the heels.

DO

4. Use the breath to inflate the lower back, lengthening the lumbar spine.

5. Hollow out the belly, drawing it up and in toward the spine.

6. Keep your gaze straight down to the ground, lengthening through the crown of the head.

• Utilize the strength of the shoulders, deltoids and lats to execute the movement • Keep a clean, strong line of energy from the heels through the crown of the head DON'T

• Point the shoulders down towards the ground • Allow the tailbone to curl upwards, creating a curve in the lower back • Let the hips sag or droop below the shoulders, or stick up above the shoulders VARIATIONS

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• Lower the knees to the ground, to make the pose more accessible

Urdhva Mukha Svanasana Upward-Facing Dog 1. From Chaturanga Dandasana, use your inhalation to transition into Upward-Facing Dog. 2. Begin to press into the palms, and rolling over your toes, press the tops of the feet into the ground, especially through the big toe.

3. Firm up the muscles of the legs and thighs, lift through the back of the knees, and extend the tailbone down toward the heels.

4. Begin to press the ground away from you as you broaden through the collarbones, lift through the heart, and draw the shoulder blades towards each other and down the back.

5. Press the tops of the feet and the palms firmly into the ground, making sure to keep the index finger knuckle connecting to the ground.

DON’T

VARIATIONS

• Straighten the arms first, or hang from the shoulders, collapsing into the lower back • Allow the legs to roll out to the sides, and the feet to 'go limp' • Throw the head back; shifting the gaze should be the last adjustment

• Use a block beneath each palm to get more lift away from the ground • If downward facing dog is not accessible, low Cobra or full Cobra pose may be practiced instead.

ADVANCED

• Slowly take the gaze high, only if there are no prior injuries or precautions with the neck, and breathing feels free and easy.

To practice 'Vinyasa' style yoga means to flow with the breath, moving into and out of postures with each inhalation and exhalation.

To practice transitioning from one pose to the next, start in High Plank. Lengthen and steady your exhalation, as you slowly lower into Chaturanga Dandasana. Use your inhalation to initiate the movement from Chaturanga to Upward-Facing Dog, filling the chest and expanding with the breath. Traditionally, you would use the next exhalation to transition up and back into downward facing dog, drawing the lower belly up and in. afm 09.2015 • au stinfI tm aga z i n e . c o m • 75

Workout

Expand Lower Body Forces with Speed, Strength and Stability

By Diane Vives, M.S., C.S.C.S., N.S.C.A.-C.P.T., F.M.S.

M

any trainers and athletes search for that sweet spot in their workouts, something that will engage the full spectrum of stability, strength Note the expression and speed of movecross-over stance. ment. When we emphasize these movement expressions with the 2 lower body, we can progress with a purpose. This lower body circuit is designed to integrate more dynamic movements and provide a wide range of benefits.

First, we introduce a lower body movement that is challenging not only with an upper body combination, but also with added active resistance. That means that the waterfilled stability ball is creating a vibration and impact at the end range of motion during a specific movement. This tests the deceleration ability of the movement and demands that you maintain proper posture and position through the entire movement, including the extra effort to control the water splashing inside the ball. Many injuries occur during fatigue at end ranges during deceleration. This technique using the water-filled implemention will increase the reflexive stability to assist becoming stronger and more injury resistant.

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Photography by Jules SlĂźtsky Performed by Joel Hagaman at CG Arena

Seems simple right? But there’s water in the ball!

2

on page 74

Cross-Over Step Up with One Dumbbell

1

Lunge and Chop with Water Ball

Purpose: Perform the lunge and demand stability strength to be maintained while challenging the position with an upper body chop using a water-filled stability ball. We recommend 8-12 lbs. of water and pump the ball up completely to make sure the water is very actively splashing to create vibration and shifting.

• Start with feet hip-width apart and the water-ball held in front of the body.

• At the same time that you lunge forward, chop with the ball by maintaining arms extended and raising the ball directly overhead.

• Make sure to keep the torso vertically aligned all the way through the movement.

• Return to start by pushing off the forward heel to engage lower body, then return to standing as you lower the ball to the start position as well.

Second, we know that using an off-center base of support in something like a step-up will challenge the muscles and dynamic motor control in a slightly different way. Here we use a midline cross-over to change the base and engage the posterior chain muscles to create slightly different challenges for force expression and great stability.

Purpose: Use the cross-over start to challenge movement strategies for engaging the step-up. The one-sided carry further challenges torso and pelvic control and position. Great for core stability strength all the way up into a single leg stance. Great exercise for runners.

• Start with left foot firmly on the box with the shin vertical. The ground-based, right foot points forward with the leg crossing the midline of the body.

• Hold one dumbbell in the right hand in a shoulder carry position.

• Press the left foot through the box to extend the leg and at the same time in a smooth, controlled motion bring the right leg up until you achieve a single leg stance on the box.

• Lower yourself back down under control by flexing the left leg and reaching with the right crossing the midline back to start.

• Finish all reps, then switch to begin with right foot on the box.

Finally, we work on power. Power and speed of movement easily increase the lower body movement demands and increase the ability to achieve power endurance. This version shown in the last movement really requires great torso and upper body control while performing a quick switch of foot position. The switch forces the lower body to then step out for strength on the same leg repeatedly, increasing strength endurance and power from this single exercise.

Switch Back Lunges

Purpose: This expresses power to accelerate and decelerate (land under control) in a split stance position while applying the challenge of a light load in the frontal plane using a onesided load. This forces the person to resist unwanted motion laterally that could take away from forward motion.

• Start in a tall standing position with the dumbbell in the left hand at the shoulder carry position.

• Then lunge forward with the right leg at hipwidth apart.

• Once you finish decelerating the movement, perform a split jump with feet hip-width apart to quickly switch the foot positions.

• Maintain an upright torso.

• From that low position at landing, lunge again forward with the right leg, and repeat the split jump • Repeat this movement leading with the right leg 5-8 reps until the end of the set, and then change to lead with the left for the next set.

3

If you’re looking to incorporate a truly challenging lower body circuit, this one won’t disappoint. Be sure to allow one to two minutes of rest between sets as you are beginning this workload. Once you handle this workout well, then start cutting the rest to minimal rest in between to create a lower body high intensity circuit. With these big moves you will have a high energy cost and really test your strengthendurance and power-endurance. afm 09.2015 • au stinfI tm aga z i n e . c o m • 77

Events Featured WipeoutRun Austin

Submit your event online at austinfitmagazine.com

Sports and Outdoors September 7 Tri-Rock Austin Triathlon Palmer Events Center The urban setting provides a swim start at the Stevie Ray Vaughan statue, a swim course in Lady Bird Lake, a bike course over the Congress Avenue Bridge and a run along Lady Bird Lake. This event has a triathlon scene that rocks like no other! trirock.competitor.com September 7 Free Day of Yoga Across Austin All day long, participating studios across the Austin area offer free classes as an opportunity for people of every age and fitness level. freedayofyoga.com September 11 Zilker Relays Zilker Park The Zilker Relays is a 10-mile race

with teams composed of four runners. Each participant runs a 2.5-mile loop from one central festival/transition area. The team concept of the Zilker Relays is not unique, but the combination of a relay, festival home base, drinks and music make this experience a favorite for runners of all calibers and ages. zilkerrelays.com September 12–13 Central Texas Tour de Cure Freescale South Austin The American Diabetes Association’s 4th Annual Central Texas Tour de Cure will provide an opportunity to ride the famous Central Texas Hill Country.

You have never quite seen the Texas Hill Country until you’ve explored it on a bicycle.

September 13 CASA Superhero Run Domain Central Park Run, walk or fly to the 2015 CASA Superhero Run where

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you can be a superhero for children who've been abused or neglected. Join us for this 5K and Kids 1K with a superhero costume contest, special superhero guest appearances and lots of fun family activities.

5K–$30, Kids 1K–$20 casatravis.org September 13–14 Brain Power 5k, Central Texas’ Race Against Brain Cancer Join the 5th Annual Brain Power 5K, Central Texas’ Race Against Brain Cancer. The BP5K funds brain cancer research, recognizes brain tumor survivors and pays tribute to loved ones lost to this devastating disease.

September 26 WIPEOUTRUN Austin Travis County Expo Center Ever watch the show “Wipeout” and think you could do better?

Now's your chance to prove it. Take on this crashtastic 5K

BRINGING THE WORLD TO AUSTIN coming to Travis County Expo Center on September 26.

Food and Drinks Texas Monthly BBQ Festival City Terrace at The Long Center Now in its third year, this weekend festival has only four rules: muster as many of Texas’ best BBQ joints as possible; have them serve up their specialties, side-by-side; let smoke and sauce fly for five intoxicating hours; and finally, let The People decide who made the best goods. texasmonthly.com September 17 Whiskies of the World Expo Four Seasons Austin Whiskies of the World returns to Texas for its fourth Expo in Austin. Starting at 7 p.m., find us at the Four Seasons Austin. We’ll fill it till it brims with amazing whiskies, enriching seminars, and fun whisky elements and goodies.

September 19 Texas Craft Brewers Festival Fiesta Gardens This is the only beer festival for and by Texas Brewers.

Features the best of Texas craft brewers and displays the beer community. texascraftbrewersfestival.org September 26–27 Promised Land Dairy Heavenly Taste Tour Flavor fans, prepare your taste buds for a special treat.

Promised Land Dairy is coming to your city! Sample decadent milk flavors such as Midnight Chocolate, Mint Chocolate Chip and Pumpkin Spice.

Arts September 1–7 Out of Bounds Comedy Festival Various Locations Comedians from around the country show Austinites their comedy chops and throw down in a mini-golf tourney. outofboundscomedy.com

September 1 Body Worlds and the Cycle of Life For a limited time, Body Worlds— an exhibition that has been seen by more than 40 million people worldwide—finally lands in Austin. Learn about the human body from the inside out at each stage of life in this touring educational exhibition about human anatomy, physiology and health.

September 13 Lake Travis Underwater Cleanup Keep Austin Beautiful, Travis County, and Colorado River Alliance team up annually for the biggest scuba diving and shoreline cleanup in Texas.

Cleanups are followed by a volunteer party featuring free lunch, music, and children's activities. All volunteers receive a free T-shirt!

September 10 The Fine Goods Pop-Up Shop Introducing Austin's newest pop-up market, The Fine Goods Pop-Up at Hyde Park's Black Lagoon Gallery, transformed into a bohemian lounge where locals can shop handmade and vintage goods including: art, jewelry, ceramics, vintage clothes and home goods from 10 Austin-based online makers and retailers.

September 19 Fredericksburg Sustainability Green Home Tour This fall tour of homes will spotlight local examples of sustainable-living practices. 10 homes will be on the tour in the same general geographical area, with a possible “bonus home” located a few miles away in the opposite direction.

Sustainable practices to be showcased on the tour will include solar applications for electricity generation, water heating, and solar tubes as interior light sources.

September 20 Austin Museum Day Organized by the Austin Museum Partnership, this special day features free exhibitions and activities at participating Austin-area museums and cultural sites. austinmuseums.org

Lifestyle September 5 Pluckers Wing Bar 20th Anniversary Celebration Local favorite Pluckers Wing Bar is celebrating their 20-year anniversary with the University of Texas Longhorns’ Season Kick-Off Game Viewing Party and Free Concert at ACL Live at The Moody Theater featuring Bleachers and Passion Pit. September 12 Fredericksburg Professional Bull Riding Want real rodeo excitement?

Watch 40 of the best professional bull riders go up against 40 tons of the meanest, high kicking, dust slinging bulls in the business. This annual Fredericksburg PBR official event is your only chance to see the best riders and bulls in the country compete for prizes and prestige in the Texas Hill Country.

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September 24–October 1 Fantastic Fest Various venues Fantastic Fest is the largest genre film festival in the U.S., specializing in horror, fantasy, sci-fi, action and just plain fantastic movies from around the world. fantasticfest.com September 26–27 The Old Pecan Street Festival Sixth Street, Austin The Pecan Street Festival is a free, bi-annual juried arts and crafts festival held on historical Sixth Street in Austin. The show proudly features over 275 artisan vendors from all over the world who display and sell homemade art and craft work. pecanstreetfestival.org

• Rent and sell water purification machines • Steam distillation purification process • Replace 5 gallon bottled water cooler 602 West 13th Street | Austin, TX 78701 512.472.9393

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Rides & Races SEPTEMBER September 5 Rugged Maniac Obstacle 3-Mile Race Austin, TX • ruggedmaniac.com/ events/Austin Texas Golf Links 20K/10K/5K Avery Ranch Golf Club, Austin, TX linksrun.com Double Half-Marathon/10K/5K San Antonio, TX inspiredraceevents.com/doublehalf-marathon September 7 TriRock Austin Triathlon Austin, TX trirock.competitor.com/Austin September 11 Zilker Relays Austin, TX • zilkerrelays.com Foam Glow 5K San Antonio, TX • foamglow.com Zoo Run Relay San Antonio, TX • sazoo.org/ events/zoo-run-relay September 12 Spa Girl Tri Bastrop, TX • spagirltri.com/spagirl-tri-bastrop Burning Pine 10K/5K Bastrop, TX • burningpinerun.com Gruene 10K New Braunfels, TX • bit.ly/1cjM1Ps

CASA Superhero Run 5K Austin, TX • casasuperherorun.com Run with the Heroes 5K Austin, TX • bit.ly/1FPbZ9k Colin’s Hope Kids Triathlon Austin, TX • colinshope.org Texas Wine Series 10K/5K Becker Vineyards, Fredericksburg, TX • texaswineseries.com September 15 Splash & Dash Series Quarry Lake, Austin, TX bit.ly/1fZ0BGT September 19 LoziLu Women’s Mud Run 5K Austin, TX • lozilu.com/Austin Lighthouse Hill Ranch 50K/20Mile/10-Mile Johnson City, TX runintexas.com/lighthouse ThunderDash 5K Mud Run/ Obstacle Course Comfort, TX • thunderdash.com Spectrum Series Marathon/HalfMarathon/10K Flat Rock Creek Ranch, Comfort, TX • spectrumtrailracing.com Vern’s No Frills 5K Georgetown, TX noexcusesrunning.com September 20 Tri Doc Sprint Triathlon Georgetown, TX • thetridoc.com

Waco Wounded Veterans 5K Waco, TX wacowoundedveteransrun.webs.com

GUSTO Run 15K/10K/5K San Antonio, TX • carrerathon.com

September 13 9/11 Heroes 5K Run Camp Mabry, Austin, TX bit.ly/1BpM1Ec

September 21 Terra Firma Duathlon Smithville, TX terrafirmaracing.com

Brain Power 5K Cedar Park, TX brainpower5k.com

September 25 Ultra 520K Texas Triathlon Marble Falls, TX ultra515texas.com

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September 26 Big Foot Trail Race 50K/30K/10K Flat Creek Crossing Ranch, Johnson City, TX • austin. backonmyfeet.org

Run Free Texas 80’s 8K Cedar Park, TX • rft80s8k.com

Dare to Ascend Trail Marathon/ Half-Marathon/5K Lake Georgetown, Georgetown, TX • ascendoutdoor.com

Katy Triathlon at Firethorne Katy, TX • katytriathlon.com

Lakeside Challenge 5K Jonestown, TX jonestownparks.wix. com/lakesidechallenge5k

October 3 BattleFrog Obstacle Race 8K Reveille Peak Ranch, Burnet, TX battlefrogseries.com

Trails of Hope 10K/5K Miller Springs, Belton, TX trailsofhope.com September 27 Fight Like A Girl 5K Old Settler’s Park, Round Rock, TX fightlikeagirl5krr.com

Kerrville Triathlon Festival Kerrville, TX • kerrvilletri.com

OCTOBER

Kraut Run 8K Fredericksburg, TX bit.ly/1e8OSvQ Spectrum Trail Race Series 50K/25K/10K McKinney Roughs, Austin, TX spectrumtrailracing.com

Urban Dare Adventure Race San Antonio, TX • urbandare. com/adventurerace.php Paleface Run 30K/15K/5K Spicewood, TX • tejastrails.com October 4 Meet Your Maker Off Road Challenge Marble Falls, TX camppeniel.org/get-involved/ adventure-race October 10 Crowns of Hope 5K Cedar Park, TX • bit.ly/1IikbR4

October 18 Hill Country Marathon/HalfMarathon/10K Marble Falls, TX traverserunning.com/hillcountry-marathon GUSTO Challenge 13-Mile/12K/5K San Antonio, TX carrerathon.com October 23 Ragnar 120-Mile Trail Relays Flat Rock Ranch, Comfort, TX ragnartrail.com

Hootenanny on the Hill 10K/5K/3K Kyle, TX hootenannyonthehill.com

October 24 Austin Halloween Half Marathon Austin, TX austinhalloweenhalf.com

Wurst Tri Ever Sprint Triathlon New Braunfels, TX bit.ly/1NmdddV

Frankenthon Monster Marathon Cedar Park, TX frankenthon.com

October 11 Corner Store Country Run 5K Round Rock, TX cornerstorerun.com

Toad Trot 5K Bastrop, TX bastropkiwanisclub.com

October 16, 17 Capital to Coast Relay Austin, TX to Corpus Christi, TX • capitaltocoastrelay.com October 17 Austin Challenge Urban Scavenger Race Austin, TX • challengenation. com/austin/ Vern’s No Frills 5K Georgetown, TX noexcusesrunning.com Run for Dreams 5K Round Rock, TX runfordreams5k.com Tap-Tober 5K Beer Run San Antonio, TX bit.ly/1JouZPg Palo Duro Trail 50-Mile/50K/20K Palo Duro Canyon State Park, TX • palodurotrailrun.com

November 6 Great Brazos Relay Waco, TX baylor.edu/greatbrazosrelay November 7 Tour de Gruene Gruene, TX tourdegruene.com Bike Out Hunger Waco, TX outhunger.org/event/bridgethe-gap-2/ November 8 Ironman 70.3 Austin Austin, TX ironman.com/triathlon/events/ americas/ironman-70.3/austin/ register.aspx November 11 National Veterans Day Run San Antonio, TX veteransdayrun.com/register/ san-antonio November 12 Wurst Ride in Texas Austin, TX wurstride.com

ZERO Prostate Cancer 5K Austin, TX zeroprostatecancerrun.org Marathon 2 Marathon Marathon, TX marathon2marathon.net

November 15 Fredericksburg Fall Foliage Frolic Fredericksburg, TX hcbtc.com/blog/fredericksburgfall-foliage-frolic/

Cactus Rose 100-Mile/50Mile/4x25-Mile Relay Bandera, TX • tejastrails.com

Komen Austin Race for The Cure Austin, TX • komenaustin.org

October 25 Texas Tough Duathlon San Antonio, TX texasendurance.com

November 21 Dirt Trails and Pony Tails 5k Austin, TX trailheadrunning.com

November

Mustache Dache Austin, TX mustachedache.com/austin/

November 1 Urban Assault Ride Austin, TX urbanassaultride.com/city/ austin/

Wild Hare 50mi/50K/25K/10K Austin, TX mustachedache.com/austin/

Outrun Sickle Cell 5k and Fun Run San Antonio, TX runsignup.com/ Race/TX/SanAntonio/ OutrunSickleCell5K ndFunRun

November 22 Gobble Wobble 5K Georgetown, TX runsignup.com/Race/ TX/Georgetown/ GobbleWobble5K

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DISCOVER!

Tell us about it!

photography by Josh Campbell

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

Williamson County Regional PaRK

By Devyn Bernal

T

he Williamson County Regional Park is one of the newest parks in the greater Austin area. The park has a wide variety of activities including football and baseball fields and basketball and tennis courts. Even with all of the amenities currently in place, only about 100 of the park’s 800 acres have been developed.

The park is wrapped around by two trails totaling four miles, each of which begins at the waypoint “Trailhead” on the topo map. The first, and most commonly used, is the crushed granite hike-and-bike trail that navigates the developed 82 • au sti nfI tmagazi ne.c om • 09.2 015

portions of the park. The path is well maintained and as flat as can be.

Most of the people who use the trail are joggers. Though the trail usually passes by the numerous playground fields, it also darts through sections of trees that provide a moment or two from others' view. Or, take a ride on the Cedar Rock Railroad miniature train to view the landscapes and habitat the park has to offer, cedarrockrailroad.com.

Starting at the same trailhead as the hike-and-bike trail is the little known nature trail. One of the reasons it's not well known is that it's hard to find. Standing in the parking lot across

the street, it’s easy to dismiss the existence of the trail on other side.

Only when crossing the street was the trail apparent.

Unlike the hike-and-bike trail, the trail surface is mostly mulch, and a thick application of it at that. Anyone with foot or joint problems would appreciate the spongy feel of the trail surface near the trailhead. The trail is wide and surface flat, like the rest of the park, so don't expect too much trail difficulty.

The nature trail forms a semi-circle that rejoins the hike-and-bike trail to the east. The nature trail ends at the waypoint “Nature Trail Ends.” Here it

empties out into one of the streets in the park. One can either double back toward the trailhead and make it an out-and-back hike, or head southwest down the road for a bit until it crosses the trail at the waypoint “Rejoin Trail.”

The park overall is remarkably underutilized, compared with others in Central Texas. Park administrators have wisely planned for the future and expect more and more people to discover the many recreational opportunities that “Wilco” has to offer.

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