April2017 - Farm & Garden Issue

Five local farms rooted in feeding Austin

Grow ! p U plus,

able the farm-to-t that restaurants the are changing ne culinary sce

Tap into Your Top Speed APRIL 2017

The Journey to Making Austin Marathon History

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A RUNNING

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Our proprietary blends of IV bags H: Hydrate I: Inflammation buster P: Peace out (calming, great for digestion) P: the “P2” for Peak Performance (energy boost, recovery) O: Optimizer (overall health and well-being) Add-ons available: prescription medications for nausea, headache Come in for an individual consultation Oxygen Hippo Hydrate is located inside the Downtown Doctor medical clinic, a full-service primary care clinic staffed with Doctors, Physician Assistants, and Nurse Practitioners Accepting health insurance and HSA (health saving account) Hippo Hydrate makes housecalls Serving Austin since 2012

Dr. Freeman in her natural habitat When not in the clinic or making a housecall, she enjoys swimming Master’s at Austin Swim Club or Barton Springs — year round!

Originally from Houston, Dr. Freeman attended St. Stephens Ask her about her favorite Grateful Dead shows

H i p p o H y d r at e . c o m

APR. 2017

THE GOOD STUFF

Pg. 36

Grow Up!

THE FARM & GARDEN ISSUE Featuring five local farms rooted in feeding the community

Journey to Making Austin Marathon History 32 Babes & Barbells 56 6

AU S T I N F I T M AG A Z I N E / A P R 2 0 1 7

photography by Brian Fitzsimmons

LOEWY LAW FIRM

APR. 2017 Editor’s Letter 10 Contributors 12 #KeepAustinFit 14 Exposure 16

Events 78 Rides + Races 80 Discover! 82

Nutrition

Wellness

Baking with Protein Mix 20

Return to Exercise After Pregnancy 66

The Vitamins You Need 22

Fitness

Culture

Intention Retention 74

Recipe: Garden Burger Redux 18

Medical FAQ: Acupuncture 64

20

Workout: AMRAP 70

Put to the Test 26

How to Finally Reach Your Top Speed 76

2017 SXSW Highlights 28

Style

Work With What You’ve Got 52

66 8

HIGHLIGHTS

AU S T I N F I T M AG A Z I N E / A P R 2 0 1 7

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70 bottom right photo by Brian Fitzsimmons; top photos by Weston Carls

T H E

I N D O O R

G Y M

F O R

O U T D O O R

P E O P L E

EDITOR’S LETTER

THE LIST

Although I had a ton of fun meeting with the farmers around town, I was thrilled about all of the animals I met along the way. I tried to pet as many as I could! Here are a few of the new friends I made:

A very affectionate goose named Gustavo at HausBar Farms.

Before I became the editor, I had my own column in Austin Fit Magazine. It was called “In the Garden with Gretchen” and every month, I would meet with the teaching garden coordinator at the Sustainable Food Center and then write about what I learned. It was our way of showing readers how to get directly involved in growing their own food and improve their health— even if it was on a small scale.

When I set up interviews with the farmers for this issue, I thought we’d chat about tomato varieties, composting with rabbit manure, and maybe—if the conversation got serious—the detriment of the floods a couple of years ago. To my surprise, going to these farms was a far better education and experience than any museum. These farmers have been rooted in Austin (pun intended) for decades, and have watched the city evolve from bohemian to gentrified. They’ve managed to hold onto their land and memories in the process, though. In addition to working as farmers, many of these folks are, in a way, historians. Even if you just moved here, take a trip to one of the urban farms and you’ll instantly feel the nostalgia. For this reason (and to support local businesses), I urge all readers to participate in the East Austin Urban Farm Tour on April 17.

Beyond the cover story, there’s another nod to history in this issue. On Feb. 19, Kayleigh Williamson became the first woman with Down syndrome to complete the Austin Half Marathon. Her feat was covered by Runner’s World, People, and news outlets all over the country! Austin Fit Magazine was fortunate to have our writer, Carrie Barrett, run the race next to Kayleigh as part of her team, and no other journalist has been able to tell Kayleigh’s story from this perspective. I know I’m biased, but it’s a fantastic, feel-good, inspiring read.

An eight-day-old bunny rabbit at HausBar Farms.

B

Keep Austin Fit,

Gretchen Goswitz, Editor

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A handsome horse at Green Gate Farms.

These gargantuan Guinea hogs (not to be confused with Guinea pigs) at Green Gate Farms.

A chicken who wanted to micromanage our photographer at Boggy Creek Farm.

photography by Brian Fitzsimmons

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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.

PUBLISHER/CEO Louis M. Earle COO/ASSOCIATE PUBLISHER Alex Earle EDITOR Gretchen Goswitz ASSISTANT EDITOR Emma Whalen CREATIVE DIRECTOR Weston Carls

Sommer Brugal

Darryl Payne, Jr.

Mike O’Hara

Carrie Barrett

Sommer Brugal

A Dominican Republic native, Sommer moved to Austin in search of great food, live music, and an adventure. Even though she’s been in town for just a few months, she already considers south Austin home. With a background in Journalism, she has a passion for storytelling, and strives to embody the spirit of her subjects in every piece she writes.

She is an advocate for the Oxford comma and will happily challenge anyone who thinks otherwise. On any given day, you can find her writing at one of Austin’s local coffee shops.

She drinks her coffee black, and thinks a cup of joe is the perfect backdrop for any and all conversations. She’s an active member of Project Austin, enjoys exploring the Greenbelt’s many trails, and is on a mission to try every taco truck in town.

Darryl Payne, Jr.

Darryl Payne, Jr., a graduate of Auguste Escoffier School of Culinary Arts, is a personal chef with a mission to deliver good, upscale food through affordable means. When Darryl is not behind the knife cooking in a kitchen, he can be found on a track in Austin or at the gym training for a professional career in Track & Field. Food and fitness affects his faith and positively directs his behavior on a level that transcends even his own understanding. It is the fuel and the very purpose behind his lifestyle: Try Anything. Do Not Be Outworked. Never Stop.

Mike O’Hara

A husband and father of two, Mike has worked hard to establish himself as a staple in the Austin fitness community. His gym, Bigger Faster Stronger Training, located down south, was the 2016 winner of Austin's best strength and conditioning gym! Mike, himself, was voted by AFM readers as Austin's best trainer in 2012 and 2016; he received the same honors in 2014 by Austin A-List and was just nominated for the Austin Under 40 Awards under the sports, wellness and fitness categories. A former collegiate athlete, he started his coaching career over ten years ago as a Fitness Manager and Master Trainer at 24 hour Fitness. He also helped launch the Team Red White and Blue Austin chapter and hosts an annual commemorative Sept. 11 event at Mount Bonnell that honors the people who lost their lives on 9/11. When he's not coaching or training, Mike spends his free time with his family, continuing his education, or volunteering.

Carrie Barrett

Carrie is a USAT Level 1 Certified Coach, Director of Marketing at Austin Aquatics & Sports Academy, author of two books on triathlon, and a Specialized Women ambassador. Her mission? Break down those fears and motivate others to face and overcome your own fears, whether it’s buying your first pair of running shoes or finishing yet another Ironman distance race.

ADVERTISING CONSULTANTS Betty Davis, Diana Davis, Kristin Nelson, Andrea Rayner WRITERS Amid Archibald, Carrie Barrett, Sommer Brugal, Devaney Devoe, Anthony Lauretta, Mike O’Hara, Darryl Payne, Jr., Jacquelynn St. Pierre PROOFREADER Justine Harrington PHOTOGRAPHER Brian Fitzsimmons DESIGN INTERNS Dani Parsons, Dakota Walker

GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES ads@austinfitmagazine.com 512.407.8383 EDITORIAL SUBMISSIONS gretchen@austinfitmagazine.com fitfocus@austinfitmagazine.com EVENT LISTINGS austinfitmagazine.com/events SUBSCRIPTIONS austinfitmagazine.com/subscribe 2499 S Capital of Texas HWY., B200 Austin, TX 78746 p 512.407.8383 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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Build a Raised Garden Bed

We’re more than just a monthly publication. Join us online and on our social networks to see the additional awesomeness we’re up to. AUSTINFITMAGAZINE.COM

To see a step-by-step visual guide of how to build a raised garden bed, head to austinfitmagazine.com. Watch our one-minute video and learn how to put this project together in under an hour.

Bonus Photos Take a visual tour of five of Austin’s farms by checking out the photo gallery on our website. Who knows— it may inspire you to start a garden of your own.

RESCHEDULED:

Whole Lotta Yoga

We were disappointed about cancelling our Whole Lotta Yoga event in March, but we are excited to announce that the rescheduled event will take place on Saturday, May 13. Big thanks for everyone’s patience and support, and we look forward seeing everyone out on the plaza! For more information, check our Whole Lotta Yoga Facebook group.

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yoga photo by Jamie Tisdale

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NUTRITION

GARDEN BURGER REDUX AFM gives an update to the classic veggie patty.

by DARRYL PAYNE, JR.

SPINACH-MOZZARELLA PATTY

1/4 cup super grains mix, dry 1/4 cup steel-cut oats, dry 1 cup frozen spinach, thawed and squeezed dry 1 egg 1/4 cup garbanzo bean flour 1/2 cup seasoned bread crumbs 1/2 cup shredded mozzarella 1/2 tsp each paprika, dried oregano, garlic powder, onion powder, salt, pepper

HOW TO MAKE IT

1. Heat oven to 400 degrees Fahrenheit 2. Cook the grains and oats separately, according to package instructions.

3. Place all ingredients except the mozzarella into a food processor, or stand mixer and mix until thoroughly combined; fold the cheese in by hand.

4. On a lined cookie sheet, place a two-ounce scoop of the mixture and slightly flatten.

5. Cook for 15 to 20 minutes.

CUCUMBER-RADISH SLAW 1 watermelon radish, julienned 1 English cucumber, thin strips 1 Granny Smith Apple, julienned 1 carrot, julienned 1 bunch mint, chopped 1 bunch basil, chopped 2 green onions, sliced 1/4 cup chopped pecans 1 tbsp nutritional yeast 2 tbsp apple cider vinegar 2 tbsp Dijon mustard 1/2 cup olive oil 1 lemon, juiced 1 pinch salt

HOW TO MAKE IT

1. Combine all dry ingredients in a mixing bowl. In a separate bowl, mix the vinegar, mustard, oil, lemon juice, and salt.

2. Add the wet mixture to dry mixture and combine thoroughly.

3. When assembling your garden burger, place a generous serving of slaw on top of patty.

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photo by Weston Carls

Farm-Raised Cabrito from Utopia, Texas

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NUTRITION

BAKING WITH PROTEIN MIX

Protein baking mix is hitting grocery store shelves and rising in popularity. These glutenfree, dairy-free, soy-free, and grain-free products have endless recipe possibilities so you can get the gains without the guilt.

Whysk Snickerdoodle Pancakes

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Flapjacked Cookies INGREDIENTS

Whysk Buttermilk Waffles INGREDIENTS (To make one 6-inch waffle) ½ cup Whysk mix ¾ cup water Optional: one egg white for fluffy waffle

Julian Bakery Paleo Pizza Crust INGREDIENTS

1 bag 12-oz mix ½ cup water 1 cup tomato pizza sauce 1 ¼ cup non-dairy cheese Optional: pepperonis INSTRUCTIONS

1. Heat oven to 425 degrees Fahrenheit.

2. Combine entire contents of bag with 1/2 cup water and a pinch of salt (optional).

3. Mix by hand, mixer, or food processor until combined. If mixed by hand, kneading will be necessary to incorporate all the dry ingredients (an additional tablespoon of water may be needed).

4. Form into a ball. Place on piece of parchment and roll into one 14" crust. Prick crust all over with fork and then place on a pizza pan.

5. Cook for 9 minutes or until golden brown.

Remove crust from oven and add toppings.

6. Place back in oven and cook for an additional 11-13* minutes or until cheese is melted.

NUTRITION Servings Per Container: 12 Serving Size: 1 oz.

Calories: 130 Fat: 7g Net Carbs: 12g Fiber: 2g Sugar: 1g Protein: 4g

photography by Weston Carls

INSTRUCTIONS 1. Mix batter and water (consistency will be thick).

2. Cook on high setting, or according to iron’s instructions.

3. Serve with syrup or toppings of choice.

NUTRITION Servings Per Container: 6 Serving Size: ½ cup Calories: 160 Fat: 6g Total Carbs: 19g Fiber: 14g Sugars: 4g Protein: 20g

Whysk Snickerdoodle Pancakes INGREDIENTS

(To make two 5-inch pancakes) ½ cup Whysk mix ¼ cup chocolate chips 1 cup water INSTRUCTIONS

1. Mix batter and ½ cup of water at a time or until desired consistency.

2. Cook on non-stick skillet at medium to medium-high heat. Add chocolate chips while batter is still liquid. Cover skillet with lid.

2-1/4 cup FlapJacked Buttermilk Protein Pancake Mix 1/2 tsp baking powder 1/2 tsp baking soda 1/2 cup butter or margarine (softened) 2 large eggs + 1 large egg white 1 cup coconut sugar 2 tsp vanilla 1/2 cup chopped dark chocolate chips

INSTRUCTIONS

1. Heat oven to 375 degrees Fahrenheit.

2. In a medium bowl, blend dry ingredients.

3. In another medium bowl, beat eggs, butter, coconut sugar and vanilla for two minutes.

4. Stir in dry ingredients and dark chocolate chips.

5. Drop a Tablespoon of batter onto lightly greased cookie sheet about two inches apart. Bake for 10-12 minutes (until golden brown). ENJOY! NUTRITION

Servings Per Container: 18 Serving Size: 2 cookies Calories 164 Fat 6g Carbs 19g Fiber 0g Sugar 15g Protein 7g

3. Cook for two to three minutes on each side.

4. Serve with syrup or toppings of choice.

NUTRITION

Servings Per Container: 6 Serving Size: ½ cup Calories: 160 Fat: 6g Total Carbs: 21g Fiber: 15g Sugars: 5g Protein: 20g A P R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

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NUTRITION

What they are and how to get them.

by EMMA WHALEN

Vitamin consumption is more nuanced than most multivitamin companies will lead you to believe. While it is tempting to take one supplement a day to enhance your diet, it’s not actually effective. We break down the most commonly occurring vitamins, what foods you’ll find them in, how they benefit your body, and which ones are worth taking a supplement for.

Vitamin A Although it is not the most common vitamin that you will come across in supplements or in the food you eat, vitamin A is usually associated with benefitting eyesight. Adding more carrots to your diet can increase your vitamin A intake, but don’t count on it to lower your eyeglass prescription.

B Vitamins B vitamins are commonly found in leafy green vegetables. The most common B Vitamins you’ll come across in food or supplements are B-12 and folate. They assist with energy levels, so if you often find yourself fatigued, you could be suffering from a B vitamin deficiency. It is difficult to get enough B vitamins without taking a supplement, so this is one of the first to consider adding to your regimen.

When choosing a B vitamin supplement, there are two important factors to note. First,

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B vitamins are water soluble— meaning, if you take a dose that contains more than your body can absorb, you will simply excrete the rest. For this reason, it is important to take two smaller doses a day, rather than one large dose. You should also make sure that any B vitamin supplement you take is in a “methylated” form. If it is not, your body will not be able to absorb it at all.

Vitamin C Vitamin C is closely associated with citrus fruits. It plays a role in a variety of cell processes and aids in general body functioning.

Typically, you cannot get enough vitamin C from eating citrus fruit alone, so if you’re going to take any supplements, C is a good one to start with. The issue with vitamin C is that because it is so well-known, there are a lot of options when it comes to choosing a supplement. It is important to look for vitamin C with biofla-

Vitamin D Vitamin D is not actually a vitamin, but, rather a hormone.

It is also one of the most important hormones in the human body because it helps prevent inflammation and reduces your chances of getting sick. You can’t get it through food, so the best way to boost your vitamin D levels is to spend time in the sun. Exposing your torso to the sun is especially effective because it is where absorption happens most easily. While this sounds like an appealing addition to your daily routine,

it’s probably not realistic. The good news is, vitamin D supplements are fairly standard and don’t vary much from brand to brand—so, you don’t have to worry as much about getting an ineffective supplement.

K Vitamins K vitamins occur in two common forms. K-1 is important for newborn babies but not particularly important for adults. K-2 is the form that is crucial for preventing osteoporosis. When taken with vitamin D, it helps the body absorb calcium and promotes bone strength. It is yet another vitamin that you’ll find in dark, leafy greens.

To learn more about vitamin consumption Eating a balanced and varied diet will always aid in vitamin consumption but it is not the be-all, end-all solution. The three supplements that almost anyone can benefit from adding to their diet are B vitamins, vitamin C and vitamin D. These vitamins are more difficult to get through simply eating a varied diet and they are all beneficial to body functioning in different ways. To start a more personalized regimen, consider getting a lab test done to measure your specific levels.

Source: Focus Total Health’s Dr. Miskell

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CULTURE

New to Austin Studios and stores for fitness-minded folks

Mattie’s

811 W. Live Oak St., Austin, TX 78704 Iconic Austin landmark, Green Pastures, will has become home to a vibrant new restaurant, Mattie’s. Paying homage to one if its original owners, Martha “Mattie” Miner Faulk, the restaurant will be presented in the same charmingly restored home where Faulk’s daughter, Mary Faulk Koock, opened the Green Pastures restaurant in 1946. After an extensive 13-month restoration to restore the property to its original elegance, Mattie’s will focus on a simple and elegant dining experience with the approachable Texas hospitality the Faulks were known for. The kitchen, led by Executive Chef Joshua Thomas, will highlight thoughtfully-sourced ingredients with subtle nods to the restaurant’s regional and culinary heritage. And in case you were wondering—yes, the beloved peacocks will still wander around this property.

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photo by Nick Simonite

Velvet Taco

11501 Rock Rose Ave., Ste 160, Austin, TX 78758 It’s no secret that Austinites are crazy about tacos, so they’re sure to embrace this new joint. After seeing much success in Dallas, Fort Worth, Chicago, and Houston, Velvet Taco is setting up shop in Austin. Although they’re a national franchise, they still make their own tortillas, slow roast their own chicken and corn, and make everything from scratch. Don’t expect to get your average bacon and egg breakfast taco here, though. Velvet Taco sets itself apart with a menu that takes on unique and global flavors—from a bacon burger taco to a take on fish ‘n’ chips, you’re bound to find something new and delicious.

RōW YOUR WAY TO RESULTS

Barrr

220 S. Congress Ave., Austin, TX 78704 After spending years officing in South Austin, the famed cooler company Yeti is relocating to the heart of downtown. What better way to promote the integrity of your coolers than by offering up cold drinks at a bar? The new aptly named Barrr is attached to the Yeti space, and with a bright neon sign of a cowboy riding a fish, it’ll be no time before local flock to it like a moth to light. And with warmer weather upon us, the timing of this patio bar couldn’t be better.

Barrr photo by Robert J. Lerma/EATX

A P R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

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CULTURE

Put to the Test

AFM staff members review three different at-home test kits.

ūnomi unomi.com This Austin-based company started over 12 years ago, long before personal health care became so nuanced. Formerly known as Blue Spot Health, it evolved into a one-stop-shop for accessible lab work and supplement solutions. It now operates under the name ūnomi (pronounced ‘you-know-me’) and offers a number of at-home test kits focused on foundational, heart, brain, metabolic, and hormone health.

Although I was intrigued by all of the tests available, I (along with a few others in the AFM office) chose to do the brain health kit that tested neurotransmitter levels associated with mood and sleep. We filled out a questionnaire about our health habits, medications, and general information. It was suggested that we not consume caffeine prior to giving the urine sample, but I was the only one who heeded that advice.

We received an e-mail about two weeks after, notifying us to log into their personal portal system to view results. The lab results were printed on the first page of the five-page document.

It listed the nine neurotransmitters that were tested, our tested values, and the normal value ranges for each neurotransmitter. If the number didn’t fall into the normal

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range, it was highlighted red.

The following page recommended a specific supplement program to stabilize anything that was off. The rest of the report described what each neurotransmitter was responsible for, and also went into detail about each prescribed supplement in the personalized plan.

Despite filling out a questionnaire and receiving a customized supplement plan, the test results didn’t feel very personal. One participant was eight months pregnant and at no point did the report make any reference to that factor’s effect on her results. I brought these results to a doctor and she said that many of those levels are changing constantly.

Dopamine, for example, can insite positive feedback when you look at someone you love or even try a new workout. If you suspect something is affecting your mood or sleep, I’d suggest getting this panel done and then getting confirmation from a doctor about it.

Price: $49

Advanced Genomic Solutions (AGS) ags-health.com I’m someone who subscribes to the belief that you get what you pay for. (Or maybe that’s just my way of excusing my expensive taste.) When I saw that this test was on the pricier side, I expected to have an informative, personal, and detailed experience—and I did. The main corporate headquarters for AGS is in Hong Kong, and it’s Asia’s largest and most preferred genomic testing lab, which also upped the credibility of this company for me.

I opted for their Health & Wellness test because it offers insight into risk of obesity, food choices, exercise and activity, behavior and motivation, and nutrients. By examining an individual’s 58 SNPs (genetic variations within DNA) and 52 genes, there’s so much to learn about how to optimize your personal health. Much of it is an overview of how you made out in the genetic lottery, but knowing what you’re predisposed to can serve as a guide in making lifestyle choices.

The test requires only two mouth swab samples accompanied by a short form. Results can take anywhere between a few days up to two weeks to generate. When they were ready, I received an email that included my password protected 30-page document. To describe the findings as comprehensive would be an understatement. There’s a page that explains how to read the report, gives you a “Genetics 101” lesson, and explains the terms you should know.

My favorite part was the food and exercise section. Not only did I learn that I’m a fast metabolizer of alcohol and caffeine (as I sip my third cup of coffee), I also found out that based on my genetic makeup, I’m more likely to succeed in endurance sports (distance running) and power activities (weightlifting), but less likely to reap the benefits of resistance training. Additionally, I was able to set up a consultation with an AGS nutritionist, who answered all questions and cleared up any confusion within the report, and even made supplement recommendations.

Price: $450

EverlyWell everlywell.com The recent emergence of at-home health test kits is best described as ingenious and simple. Austin, in its usual fashion, is home to one such company, EverlyWell, that produces at-home tests for food sensitivity, sexual health, testosterone, thyroid, cholesterol and lipids, sleep and stress, and more.

I was in dire need of some food-focused testing, hoping to understand the culprits behind the frustrating symptoms of gas, bloating, and inflammation. I received a test kit with all the content necessary to conveniently and painlessly submit a blood sample. This particular test looked at sensitivity (not to be confused with an allergy) to 96 foods commonly found in modern Western diets, including gluten, dairy, wheat, and yeast. Mailing the blood sample back to the lab for results was a breeze. And within a day or two the results were e-mailed back to me—with verification by a physician—and made accessible through EverlyWell’s secure online portal.

Now, compare this process to what we used to do. Schedule an appointment with a doctor.

Go see the doctor. Await the phone call from the doctor with the results. Possibly go back in to the doctor to understand the results. This can take weeks, and cost a heck of a lot more.

Ultimately, I have to say I enjoyed this way of understanding my health, and what I need to focus on, in relation to my diet. The results found a few of my favorite foods (almonds, eggs) to be higher-sensitivity foods for me. While cutting them out was a sad day, feeling better was not. And in the end, I wouldn't rely on this test alone to be the solution to a larger problem, but it's certainly a good place to start.

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A P R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

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BRING OUT THE FIGHTER IN YOU.

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Yoga for Techies Meet Up

with LAUREN BROWN at JW Marriott photography by Weston Carls

A Memorial Day tradition.

You can do this.

Kick off your summer at Life Time Tri CapTex. Swim against the downtown Austin skyline, bike past the Texas Capitol and run your way through Butler Park as you take in this city in a whole new way. The finish line is just the beginning.

May 29, 2017 CapTexTri.com #CapTexTri

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Talk Show the Game Show with Guy Branum

WANDA SYKES and CASEY SCHREINER are judges and give the show’s guests points for a variety of hilarious criteria. At the end, NICK THUNE is dubbed the winner and awarded this beautiful hotel painting.

StoryX: Radical Innovation in Journalism and Marketing SEBASTIAN TOMICH, Senior Vice President, Advertising and Innovation, The New York Times FARRAH BEZNER, Head of New Business Ventures, Mondelez International MARC LAVALLEE, Executive Director, StoryX, The New York Times

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RUN. EAT. DRINK. @ fIT fooDIE

PHOTO CREDIT: GAMEFACE MEDIA

May 20 // Austin, tx (round rock) June 3 // FAirFAx, VA

Eat your way to the finish line and celebrate at the post-race John Hancock Vitality Village Food and Fitness Festival.

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Journey to Making Austin Marathon History

by CARRIE BARRETT

Not a single medical diagnosis was going to stop Kaleigh Williamson from crossing that finish line.

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photography by Weston Carls

The Beginning The alarm goes off at 4:00 a.m. on Sunday morning, Feb. 19, 2017. I don’t care who you are. Waking up with a 4 on the clock just feels...wrong. For Sandy and Kayleigh Williamson, however, this is the victory bell of a year-long journey. Like every athlete, the morning starts with breakfast, mandatory restroom time, and quiet reflection. Do we have everything we need? Are we ready? Can we do this? The answer today is a resounding “yes.” They hop in the car and 27-year-old Kayleigh immediately shuts her eyes and tries to go back to sleep. She’s got 15 minutes of car time, after all. They arrive at the Austin Marathon race start extra early to ensure a close parking spot and, in the thickness of the early morning humidity, wait at the corner of 6th and Congress to meet their support crew for the 13.1 mile journey of a lifetime.

In 1990, Sandy Williamson was in college in Mississippi when she delivered her baby. It took two weeks to finally get the diagnosis that her daughter Kayleigh had Down syndrome. At that time, the Doctor gave her two choices—adoption or institution. Neither was an option for this single mother who went back to classes less than two weeks after her delivery.

She was a fighter and her daughter would be, too. When Kayleigh was just one year old, they moved to Austin for a better life and, together, they began their own life marathon in a new town.

Miles 1-3 Team Kayleigh heads up Congress for the first three uphill miles of the race, alternating between walking and jogging.

This will be Kayleigh’s longest race and both her trainer, Gabriel Lucio from 24-Hour Fitness, and her sports physician, Dr. Kim Davis from RunLab, are right by her side with guidance and encouragement. She is also joined by Allie McCann, President of the Down Syndrome Association of Central Texas, along with other friends and RunLab

staff members who are there to support the journey. Spectators and other racers run by with words of affirmation and high-fives.

They’ve seen her on TV. Mom, Sandy is there but, as she says, she’s being careful not to micromanage. This is Kayleigh’s day.

Kayleigh is a natural athlete who participates in basketball and swimming with Special Olympics through the City of Austin. She’s also a member of the GNAC Program (Good Neighbor Adventure Club) at the Danny G. MacBeth Recreation Center in Zilker Park—a group that provides quality programs to challenge, support, and teach leisure skills for the citizens of Austin with differing abilities. She loves dance, photography, Britney Spears, and men in uniform.

In 2008, when Kayleigh was 18, she was diagnosed with an autoimmune disorder, immune thrombocytopenia (or ITP), which is defined as extremely low blood platelet count. She also developed hypothyroidism which became hyperthyroidism and Graves disease. Medications helped, but a complete change in diet and lifestyle would be necessary to control these conditions.

Just last year, in 2016, influenced by her mother’s four-year running and weight loss journey, Kayleigh wanted to start running, too. With the encouragement of the president of the Austin Runner’s Club, Iram Leon, they signed up for the 2016-2017 Distance Challenge. “Distance” and “challenge” just might be the key words because, even though Kayleigh is very active, she’s never run any formidable distances—and there were health challenges to address.

In April 2016, they signed up for the Divas 5K in Galveston. This race had a strict one-hour cut-off, and in order to make the cut-off, Kayleigh would have to be in better shape. They enlisted the help of Gabriel Lucio from 24-Hour Fitness to help with her strength and endurance. She proudly finished that race with her trademark hair flip and sashay across the finish. Training for the ARC Distance Challenge was up next—or so they thought.

In May 2016, Kayleigh’s blood platelet count dropped to a critical low of 15. Her autoimmune condition reared its ugly head. Doctors recommended surgery to remove her spleen, which required several weeks of recovery and downtime. The surgery was successful, but her dream of finishing the Austin Half Marathon had just become a little more challenging.

Those Lonely Middle Miles Miles six through 11 are tough and lonely.

The crowds have all but dissipated, with

the exception of a few groups like the Texas 4000 crew and Team BEEF, who stayed en masse early on to cheer as Kayleigh passed. Race crews have to get the aid stations cleared and the roads open per their permitting, so they ask Team Kayleigh to stay on sidewalks and safe areas away from oncoming traffic. At mile six, two of Sandy and Kayleigh’s friends from Weight Watchers join her personal parade, growing the entourage to over 15 people. The RunLab’s Good Time Family Band follows along playing “Eye of the Tiger” on trumpet, sax, and trombone—Sunday runners on Lady Bird Lake can’t help but notice and cheer as she walks by. The heat and

humidity start catching up with everyone, so friends and family members hit the grocery for some water as the aid stations have long since been taken down. JuiceLand on Lake Austin Boulevard appears like a mirage at just the right time and a round of Wundershowzens give everyone a new burst of energy. Kayleigh, tired but determined, keeps moving forward down Lake Austin Boulevard toward Enfield Road.

“I’m just so proud of her,” her mother keeps saying over and over again. “Most people would’ve quit by now, but not this girl.” It’s amazing what can happen during the low moments and, as if right on cue, Kayleigh’s basketball coach and two of her best friends, Lindsey and Melissa, show up and began shouting and cheering for their best friend, A P R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

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giving the whole team renewed energy and spirit. Kayleigh, especially, picks up her pace, smiles, cries, hugs, and takes in the love from her friends. She is a new person.

Running, exercise, and weight loss can give you a renewed sense of self and in the last year since her surgery and leading up to these races, Kayleigh has lost and maintained a 40+ pound weight loss with the help of Weight Watchers and Sandy’s vigilant care of their diet. They opt mostly for a highly organic, whole foods, Mediterranean-style of eating. Her blood platelet count has returned to normal and doctors have declared her Graves disease in remission.

In October of 2016, Kayleigh, Sandy and her trainer Gabriel participated in the Gazelle Foundation’s Run for the Water 10-miler. This incredibly hilly course is challenging for even the most elite runners and she struggled for the last two miles. Still, though, when all was said and done, race staff (including Gilbert Tuhabonye himself) kept the official race clock going and created a finish line just for her along the sidewalk. In typical fashion, the hat went flying, the hair went flipping, and the hips swayed across the finish line in true diva style. “After this race,” said Sandy, “I had a different respect for my daughter. She was no longer the little girl I needed to protect from the world. She was a young woman who could take on the world.”

The Final Stretch The 15th Street hill is a monster that cruelly comes at mile 12 of the Austin Half Marathon.

You can see it from a half-mile away, but you can also see the magnificent State Capitol building which serves as the view to the Promised Land—the finish line. A police officer arrives as an escort while Kayleigh makes her way down some of the most difficult parts of West Enfield approaching Exposition—giving her support team, now close to 20 strong, an entire lane to themselves. A race director also arrives to provide even more security in the final mile.

The police car would inch ahead and stop traffic at major intersections, even hopping on his PA to announce of Kayleigh’s arrival, prompting cheers and celebratory horn honking for this hero.

People want to be of service and, fortunately, Austin has no shortage of kind and supportive people. Many people with Down syndrome are hypermobile, meaning they have a lot of flexibility in their joints. This, in theory, sounds

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great until you consider that stability often suffers.

Hypermobility is frequently accompanied by weak muscle control and lack of strength, which can eventually lead to injury. This was the case for Kayleigh, and she has struggled with recurring ankle pain as a result. Her mother reached out to RunLab for help, expecting the door to be politely (or not so politely) shut in her face. It’s happened time and time again from doctors and health care providers. They hear “Down syndrome” and immediately won’t accept Kayleigh as a patient. Dr. Kim Davis at RunLab, however, enthusiastically opened her doors and her clinic to the Williamsons. “We overhauled her training plan to focus on strength, stability, and a lot of gait training and running technique as a work-around for her excessive flexibility,” said Dr. Davis.

“She stuck closely to the training plan and worked on her running technique exercises almost daily. Her ankle wasn’t fully healed by the time the half marathon rolled around, but her hard work paid off, and with small gait adjustments she was able to offload stress on the area enough to complete the race.” And complete it, she did.

Crossing the Finish Line Because of her ITP, her right ankle swells to twice its normal size and begins to show discoloration. Dr. Davis closely monitors her for petechiae (blood pooling under the skin) which would make it necessary to pull her from the race. When combined with Kayleigh’s lack of stability due to her hypermobility, even her balance is affected in the final two miles.

All the while, though, she remains determined to cross that line.

The best part? They were waiting for her.

The second she hits Congress Avenue, Kayleigh launches into a full sprint toward the finish. This, by itself, is nothing short of miraculous and the greatest demonstration of her tenacity. Crowds cheer as the race announcer welcomes her in over the loudspeaker. She has officially made history as the first person with Down syndrome to finish the Austin Half Marathon!

Time has passed since that historic day,

The Down Syndrome Association of Central Texas (DSACT.org) We provide parents, family members, friends, educators, and medical professionals with relevant, up-to-date information about Down syndrome. They also provide many social and recreational opportunities for families and children.

Sandy and Kayleigh Williamson are available for public speaking engagements to area schools and businesses. Contact Sandy via Facebook.

but Kayleigh’s glow has not dimmed.

People still come up to hug her and let her know the impact she’s made. Her accomplishment has gone viral on media outlets around the world, running groups across the country are reaching out to their local Down Syndrome Association chapters to develop partnerships, and other races have now asked her if she would be an ambassador for their event.

It’s a passion that started simply because a mother inspired a daughter to be the best she can be.

During her training, Kayleigh would often ask, “Mom, do I inspire people?”

“Baby Girl, you have no idea…” afm

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w o r G

p U Featuring five local farms rooted in feeding the community PHOTOGRAPHY BY

Brian Fitzsimmons

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HausBar Farms

H

ausBar Farms may be the new kid on the block among East Austin’s urban farms, but the operation runs like it’s been around for centuries. When Dorsey Barger and her partner Susan Hausmann started developing the two-acre property in 2009, they made the decision to never use any gas-powered equipment.

Every garden bed—all 51 of them—was dug with pitchforks and shovels. Lawnmowers have mostly been replaced by the two mini-donkeys that graze the pasture, but when they are needed, HausBar employs a solar-powered lawn company.

In the back of the lot sits a large tank, which stores 35,000 gallons of rainwater and ensures the crops only feed off the purest resources. Thanks to the manure and by-products from the animals that call this place home, HausBar has a rich compost that keeps the life in the soil incredibly healthy.

Although they like to stick to old school farming and gardening, the farm will deviate toward modern implementations with good reason—like installing a solar-powered roof that generates 75 percent of HausBar’s electricity.

HausBar Farms also differentiates itself by selling exclusively to restaurants. Working with chefs is more than familiar to Barger, who owned and operated Austin’s beloved Eastside Café for 24 years until she sold the restaurant to work on the farm fulltime. When chefs come to purchase produce, Barger takes them on a tasting tour—much like at a winery.

And because HausBar prefers to make the most of what nature provides, even rogue weeds are on the menu (and are so delicious that chefs buy them).

There may not be a market stand for locals to shop at, but there is a ‘GuestHaus’ bed and breakfast on the property, where all guests are free to harvest their own produce and frolic among the many chickens, ducks, geese, bunnies, and donkeys who roam the farm. Consider it an immersive farm experience with a touch of hospitality.

WILDFLOWER SEASON

East Austin Urban Farm Tour

The annual East Austin Urban Farm Tour is a “rain or shine” sip, eat, and stroll fundraising event that takes place on four working urban farms—Boggy Creek Farm, Hausbar Farms, Rain Lily Farm & Springdale Farm—all located within walking / biking distance of one another in the heart of East Austin. Enjoy delicious bites from many of Austin’s top chefs using the freshest farm ingredients, and handcrafted sips from local brewers, wine merchants, and mixologists on each farm. Guided farm tours allow guests to get to know the farmers behind the food and learn how it’s grown. Proceeds benefit Farm & Ranch Freedom Alliance.

April flowers bring May flowers—except when you live in Central Texas during an unseasonably warm winter.

According to experts at The University of Texas at Austin’s Lady Bird Johnson Wildflower Center, because higher temperatures occurred in Jan. and Feb. in conjunction with the ample rains during fall and winter, iconic spring bloomers such as Texas bluebonnets and Indian paintbrushes appeared earlier than usual and will stick around for a longer season.

Hillside Farmacy

Every New American dish on their menu contains local ingredients in some form—ranging from garnish to protein. They source from neighboring farms such as Agua Dulce aquaponics facility, Happy Chick Farms, Bastrop Cattle Company, Windy Meadows Farm, and 44 Farm. Hillside Farmacy makes it a point to source from establishments that focus on growing better, cleaner, and ecologically friendly foods.

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e t a G n e e r G Farms “This is a community farm and we’re hoping that we can establish some policy that’ll protect other community farms.”

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T

o say that Green Gate Farms is historic would be an understatement. The barn was built in 1902 by the Bergstrom family, the same Swedish immigrants of the eponymous airport. It would serve as a place of refuge for immigrants for years to come, until it evolved into a commune for artists and hippies. Rumor has it that the founders of Whole Foods Market would party in the hayloft. If these walls could talk, they’d have endless stories about the people who shaped Austin into the creative haven it’s reputed to be.

Eleven years ago, Erin Flynn and her husband Skip Connett moved onto the property to grow this organic community farm. The intention behind Green Gate Farms is not to source to high-end restaurants. Rather, Flynn and Connett wanted to contribute to the mission of public health by ensuring that everyone has access to healthy food—regardless of their economic status or location.

Green Gate Farms receives about 800 requests to volunteer and hosts more than 1,000 students every year, and when people come to the farm, Flynn goes above and beyond to educate visitors. They regularly run farm camps, where kids can get outside and take a different approach to applying math skills, learning literature and history, and gaining an interest in sustainable practices.

It’s located in Austin’s extraterritorial jurisdiction—barely outside city limits, in a ‘gray’ area for legal policies. Unfortunately, a developer from Arizona has purchased the land Green Gate Farms sits on (as well as the vast acreage around it) and it’s threatening the business. His plan is to fill the vast acreage with hundreds of manufactured homes.

Flynn is directing her efforts toward saving Green Gate Farms by rallying everyone who shares her passion for Austin’s history, feeding the masses, and the way we raise the next generation. If that’s not convincing New Farm Institute’s mission is to educate, assist enough, think of it this and inspire a new generation of sustainable farmers way: more homes mean in Central Texas. This nonprofit provides farmmore people crowding based education including: camps, workshops, and the city. an Incubator Farm. Comprised of farmers, citizens and community activists, NFI is dedicated to engaging people of all ages and abilities in healthy foods and sustainable farming.

New Farm Institute

In.gredients

Farm Stand Tuesday 3—6 p.m.

Friday 10 a.m.—2 p.m.

Saturday 10 a.m.—2 p.m.

If you're interested in saving the farm, donate to the fundraising campaign that supports restoring the buildings and improving infrastructure. Opportunities to join a committee focused on farm-based education and contribute to the historic preservation of the property are also available.

This package-free grocery store is changing the way Austinites shop for food. By reforming traditional buying and stocking practices, In.gredients can proudly say that they’ve sent zero pounds of food waste to the landfill since opening their doors in 2012.

Depending on the season, you will find items from Green Gate Farms, Hill Farm, Windy Hill Foods, Urban Roots, Agua Dulce, Tecolote Farm, Johnson's Backyard Garden, Joe’s Microgreens, Engel Farms, Gundermann Acres, Bat Creek Farm, Oma and Opa's Farm— and the list goes on.

They require their farms to have a minimum standard of Integrated Pest Management— an ecosystem-based approach to pest prevention. In addition to supporting these local farms, In.gredients also sources from a garden they have on property.

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Springdale Farm

S

ituated on a five-acre lot in the heart of East Austin is an idyllic oasis of lush greenery. The classic farmhouse, the chickens and ducks, the beanstalks higher than your head—it’s all there at Springdale Farm. When Glenn and Paula Foore purchased this property in 1992, it served as the hub for Glenn’s landscaping business. After nearly 17 years, they began to dabble in farming and it wasn’t long before they made the complete switch. There was no game plan—just a gut feeling. Today, they grow 70 varieties of crops.

It’s clear that Glenn Foore’s landscaping background hasn’t been completely lost in this venture. Springdale Farm is a hot spot for hosting events. From weddings, to private tourist dinners, to farmer conventions, the area is frequently buzzing with visitors. Of those who come to Springdale Farm, Foore says it’s the local chefs who are the major supporters. They shop the produce, but also swap cooking tips and recipes when they’re mingling around the farm stand. In turn, this fosters a kind of community that Foore wholeheartedly embraces.

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Springdale Farm thrives off conFarm Stand nectivity. Drop by the farm stand and Wednesdays & you’ll not only meet the farmer who Saturdays grew the food—you’ll likely encounter 9 a.m.—1 p.m. a chef who cooks at one of your favorite dining spots. Amid like-minded people, your food suddenly becomes a little more authentic.

Beyond the farm, Foore looks for other opportunities to support those around him. For instance, about two years ago he had a surplus of tomatoes. His solution? Call up five charities and give away a few hundred pounds of tomatoes. The farm also has a solid relationship with the surrounding urban farms, and will even refer customers to them if they’re low or out of a certain vegetable. This speaks to the true mission of feeding Austin the highest quality of produce and setting residents up for good health—which always ranks higher than making an extra buck.

“Mother Nature is our boss.

Every day we walk out the door with a plan, but we have to respond to her call.”

Eden East Started by the first chef Springdale Farm sold produce to, Eden East changes its menu monthly based on what is available seasonally.

The food trailer is parked in front of Springdale Farm, so naturally, that’s where the majority of sourcing still comes from (in addition to IO Ranch and Broken Arrow Ranch.) The outdoor communal table set-up encourages customers to interact while they enjoy an al fresco dining experience. Bring your own beverage, walk the farm while you wait for your food, and delight in some of the freshest cuisine in Austin.

Springdale Center for Urban Agriculture

Focusing on urban areas, the Springdale Center for Urban Agriculture offers learning opportunities for children and adults on how food is planted, propagated, and harvested in a hands-on environment. Educational programs can be tailored for children of all ages. The emphasis is on children, and giving them a headstart on sustainable practices and healthy choices. Through this nonprofit, Springdale Farm partners with various kids camps that want to provide a true farm experience.

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Boggy Creek Farm

T

he second oldest estate in Austin (after the French Legation) is the Boggy Creek Farm house. It, along with the land that surrounds it, has been documented as far back as 1840—it was noted by Sam Houston himself that the produce farmed here was first-rate. Over 177 years later, it still is.

For the past few decades, Boggy Creek Farm has been owned and run by husband-and-wife duo Larry Butler and Carol Ann Sayle. They began their farming career on 15 acres in Mallum county—the location at which they learned how to grow vegetables and put food on the table. In 1991, they made the decision to go commercial, so the couple bought this storied house in East Austin with a fervor to fix it up.

Early on, Sayle and Butler gained some momentum in the industry by selling produce to Whole Foods Market, and with a farm stand in front of Wiggy’s Liquor Store on Sixth Street. These days, though, buyers will come straight to Boggy Creek Farm to get what they need. At the in-house market, visitors can purchase produce, eggs, meat, cuts of wood that comes from their property in Mallum county, or one of Sayle’s skillfully crafted paintings.

Boggy Creek Farm could be considered more than just a farm; Sayle likens it to a health center. She says they encounter a lot of people who are either terrified of cancer, or they have it, so they’re trying to clean up their diet by shopping at the farm stand. It’s one of the many reasons Sayle works so diligently to keep everything in its best condition—from feeding the chickens the finest feed, to using a no-till approach that favors regenerative agriculture. There’s no doubt that practices such as these will keep Boggy Creek Farm healthy for another hundred years.

“When we first ate chard off this land, we thought, ‘My God! This is incredible!’

We haven’t bought any vegetables from a grocery store since 1991.”

Green Corn Project

You can do it, too! With the help of this nonprofit, any Central Texas resident can build and grow their own organic vegetable garden. GCP installs organic food gardens for elderly, low-income, and disabled community members as well as for elementary schools, community centers, and shelters in underserved areas of Austin. They also turn unused land into garden beds that provide food, education, and a sense of accomplishment and pride for all involved in their creation and maintenance. For 18 years, Boggy Creek Farm hosts the annual Fall Festival in which the proceeds go to Green Corn Project.

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Farm Stand Wednesday thru Saturday 8 a.m.—1 p.m.

BERRY SEASON

Texas berries like it hot! Berry season runs from now until June so head to one of these nearby farms to jump in the field and pick your own: Manor Backyard Pickins at The Old Thyme Store Blackberries

Marble Falls Sweetberry Farm Strawberry & blackberries

Dripping Springs Moody Farms & Flowers Blackberries

Don’t miss the Poteet Strawberry Festival happening April 7–9!

How to Keep Your Berries Fresher for Longer

Once you’ve brought your berries home ( from the grocery store or the farm), give them a quick bath in a mixture that’s one part vinegar and three parts water. Line a salad spinner with paper towels, add berries, then spin to dry. Transfer to a clean tupperware and place in the refrigerator.

Dee Dee Authentic Northern Thai street food has finally made its way to Austin. Run by Chef Lakana Trubiana and her husband, Justin, the couple turns to their own garden as a resource for the Dee Dee food truck—especially for the more difficult ingredients to find like kaffir lime leaves, Thai holy basil and Thai "Bird's Eye" chiles. Outside of that, they turn to Farm to Table for flavors that pack a punch on every menu item.

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Johnson's Backyard Garden

B

renton Johnson turns onto the farm property in an old Nissan truck, barreling down the dirt road straightaway like he’s racing in the Baja 500. Even if you don’t know him, it’s clear that he’s a farmer. With the exception of his rugged boots and JBG trucker hat, he’s dressed head-to-toe in denim—an outfit he wears every single day. But nothing at Johnson’s Backyard Garden is what it seems.

Johnson looks like a farmer, and still maintains his native Alabama drawl, but he’s actually something of a hippie. Before he began commercially growing vegetables at JBG, he spent the early ‘90s following the Grateful Dead and fixing up Volkswagen buses. (He’s owned eight of them.) What makes him even more of an anomaly is his education and background as a mechanical engineer.

So, how did a Deadhead engineer end up on a farm? It was a hobby that got out of control, he says. When you hear the word ‘garden,’ you might think of a small plot in the backyard, which really is how it started. Since 2004, Johnson has taken this operation from his East Austin backyard to two commercial locations—a 200-acre farm where all the vegetables are grown, and a packing plant where the produce is washed, packed, and cooled before distribution. The old name stuck, but the scale is far greater. In fact, just last year JBG sold $5 million in vegetables. And thanks to Johnson’s engineering knowledge, any contraption or mechanical system he dreams up becomes a reality. From the custom irrigation system, to the retracting walls of the greenhouse, there are impressive systems here that you won’t find on any other farm.

Although JBG delivers vegetables to over 300 restaurants, a large part of their success is attributed to the members of their Community Supported Agriculture (CSA) program. People can pay for a CSA membership to receive a weekly or biweekly box of freshly harvested produce. There’s plenty more to look forward to, though—Johnson just started planting fruits, and has plans to expand with an animal farm.

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Farmshare Austin

Farmshare Austin takes a wholesystems approach to community food security by training organic farmers, improving farm practices, preserving farmland, and increasing access to organic food.

“What I love about farming is that it’s such a challenge. This is the hardest job I’ve ever done. It doesn’t matter if there’s an obstacle— you have to be a master problem solver.”

Citizen Eatery Citizen Eatery is a health-conscious cafe that serves a 100 percent meat-free menu and relies on local ingredients. With help from Farm to Table and Johnson’s Backyard Garden, Citizen Eatery can be mindful of sustainable practices and organic items.

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Learn how to build a raised garden bed COURTESY OF SUSTAINABLE FOOD CENTER

When we built raised garden beds at SFC, we made them 4’ x 8’ in size. If you choose to build one that large, be sure to enlist the help of a friend. For a regular sized backyard, a 4’ x 4’ bed is suggested.

Here’s what you need:

Cordless power drill with Phillips head 1-inch drill bit 8 boards @ 2” x 8” x 4’ (or buy 4 @ 2” x 8” x 8’ and ask the nice folks at Home Depot to cut them for you)* 1 board @ 4” x 4” x 8’, cut into lengths of 16” Screws—Wood screws, Phillips head, 3.5”, at least 32 of them *Tip: choose a rot-resistant wood that's not pressure treated (ie: cedar or spruce mix)

Instructions: 1. Find a flat surface to work on.

2. Lay wood so that crowns of wood face in. Place on top, perpendicular to two 4” x 4” blocks.

3. Pre-drill holes with 2” screws. Puncture only the first plank; do not pre-drill into the 4” x 4”. Drill two holes on each side, both offcenter on opposite sides.

4. Hold the screw in the pre-drilled hole and slowly, steadily—using your bodyweight to apply pressure—drill the screw through both pieces of wood until it is flush with surface. Stop pushing the power drill on the screw if you start to hear a jumping/skipping sound. You don’t want to drill to come off the divots on top of the screw—if it does, it will be very difficult to move the screw into the board.

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5. Once all four 4” x 4” boards are attached to two 2” x 8” x 4’ boards, you’ll need to lay this assembly on its side. Align the third 2” x 8” x 4’ board to the exposed side of the 4” x 4”, creating a perfect right angle with the boards. Make sure the crown of the board is facing inward. Pre-drill two holes, and then drill in two more screws like before.

6. Turn the unfinished bed on its opposite side to attach the fourth and final 2” x 8” x 4’ board. Repeat step 5.

7. Place the “feet” of the bed into the ground where you dug the holes. To keep out weeds, cover the floor of your bed with cardboard or wet newspaper prior to putting in soil and compost.

For every 6” of soil, use 2” to 3” inches of compost, and then mix thoroughly with a turning fork (or your hands).

DOWNTOWN EvENT CENTrE BEaumONT, TX

SPECIAL PROMOTION

CLIENT’S CORNER For over 20 years Austin Fit Magazine has endeavoured to deliver its mission of educating, entertaining and shining a light on the benefits of healthy living to our community. Throughout our history this strong partnership with AFM, its readers and clients has made that effort possible. Our advertisers have allowed us to reach the greatest number of readers through the free distribution of our publication and our readers have responded by committing their time and

energy to pouring through our pages with interest and enthusiasm.

In an effort to strengthen our bond together and provide even greater value, AFM is launching a new program called our Client Appreciation Program (CAP). Each month AFM will include a list of special offers provided by participating advertisers on all its print and digital platforms that will be exclusively available to AFM readers and their friends via a special code. There will also be really

unique offers that will be featured each month and articles highlighting our clients, readers, and the community we serve.

It is our hope that this new section will provide a more intimate connection between our advertisers and our readers and we encourage our readers to “pass it on” to their friends so that everyone can benefit from this “win, win, win” program and support adopting healthier lifestyles throughout our community.

LEADERBOARD

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Every month we’ll list people that refer the most KEEPAUSTINFIT deals via e-mail. To win, you must copy us (cap@austinfitmagazine.com) on your referral e-mail correspondence. We will tally the most email referrals sent by the individual and list the winners here. Prizes will be won!

OUR CLIENTS

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Lauren B.

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As one of the magazine’s longest-standing supporters, Galaxy Cafe truly practices what they preach. Their mission, stated on their website, pays homage to being a contributing member of the community, minimizing their impact on the environment, buying from locallyowned businesses, choosing quality over price, and using all natural ingredients in their restaurants. We are appreciative of their values and fortunate to have such a healthy, eco-conscious, and responsible business feeding our community.

As an Austin must-do attraction, Texas Rowing Center is the premiere rowing and paddling concession located on the north shore of the Lady Bird Lake hike and bike trail directly, across from Austin High School. Their prices are the lowest in town, hours are 5 a.m. until dusk every day, and have an array of rental options, classes, and programs.

We’re happy to say the Texas Rowing Center has been the longest-standing advertiser with Austin Fit Magazine, supporting our mission of keeping Austin active, healthy, and fit for more than 15 years!

A recent transplant from California, Lauren moved to Austin three years ago for a new job at a start-up. After running eight half marathons, she finally took on the challenge of completing a marathon in February.

She regularly reads Austin Fit Magazine for the recipes and the feel-good people profiles.

A lifelong Texas native, Justin attended college in Austin and has stayed here ever since. You can find Justin playing sand volleyball at Zilker Park, cooling off at Barton Springs, and reading Austin Fit Magazine for the monthly workouts.

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SPECIAL PROMOTION

CLIENT’S CORNER Use this code at ANY of these locations, at checkout or in person, and recieve these offers listed below.

We’re able to provide this magazine for free because these businesses support our mission. As a thank you, we ask you to keep it local and #KeepAustinFit. Learn more at AUSTINFITMAGAZINE.COM/CAP

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STYLE

Work With What You’ve Got Men’s hairstyles and cuts that give a great look with little effort.

by DEVANEY DEVOE

Current Trend: The Pompadour

Think Elvis—the King of Rock ‘n’ Roll rocked a drastic pompadour as part of his iconic appearance. Now, it’s making a modern resurgence thanks to new ‘it’ guys like Bruno Mars. A pompadour hairstyle typically entails short sides with longer hair on the top swept upwards and backwards. Your sides can be cut with any razor length, but the shorter the sides, the more dramatic the look. If you’re wanting a more subtle look, longer sides can help soften the transition from the sides to the top.

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photography by Weston Carls

Length

Longer hair has made a comeback.

Whether you’re watching the Gucci runway during New York Fashion Week, or running past locals at Lady Bird Lake, you’re bound to see this retro ‘70s midlong length hair trend. This long hair trend can range anywhere from a shaggy bob haircut all the way to shoulderlength hair. Local hair stylist Ricky Hodge thinks Austin is one of the best places to rock this new trend because the city has great nightlife and outdoor activities.

Regardless if you’re grabbing a few drinks on Rainey or hiking Mount Bonnell, this long hairstyle will look great tousled and styled or quickly thrown up in a man bun with a hat. styled by Ricky Hodge Salon

Curls

Curls come in all different shapes and sizes, and regardless of what kind you’re sporting, growing out your hair will eventually cause the ringlets to transform into waves. The weight of your extra hair will pull down on your spirals, causing it to loosen and open up. Don’t sabotage your curl’s natural shape, though. The more you touch your hair, the bigger the shape becomes. If you separate the hair strands of your ringlet, it will open up in the wrong way and you may lose your shape entirely. To keep your curls full and hydrated, you can use argan oil or coconut oil, which are both means of inexpensive moisture.

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STYLE

Color

Hodge tells us that he has many customers who come in wanting to cover up their gray. He typically tells men to embrace this natural change and encourages them to work with what they have rather than against it. Hodge suggests blending different shades of gray to create a mixed, subtle look. If you try to fight these new silver hairs with a permanent color, they will stand out even more. By blending smoky colors like Hodge does, there is less maintenance and you won’t have to keep up with it as much. Tint your gray, as opposed to trying to cover it up completely so the growout isn’t nearly as harsh. When you choose the blending process, you can enhance your natural color without it looking like you had work done.

Doing so will also help your facial features stand out.

No Hair

Hodge says his male clientele who are balding tend to shy away from this look because they fear losing hair, but Hodge believes this look gives off a sense of confidence.

Although it requires more maintenance compared to most basic hairstyles, the confidence aspect makes up for it.

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photography by Weston Carls styled by Ricky Hodge Salon

Babes & Barbells Weightlifting has brought some serious gains for these women—in and out of the gym.

by SOMMER BRUGAL photography by BRIAN FITZSIMMONS

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Cristina Rodgers Athlete at GRIT Strength and Conditioning & Hyde Park Gym Cristina Rodgers decided to make a life change while sitting in the drive-thru at Taco Bell. Heeding a friend’s advice, she began lifting weights at Gold’s Gym. “For nine months, five

days a week, I did the only sets I knew how to do,” said Rodgers. Since then, she’s lost over 60 pounds from lifting weights at Gold’s Gym, CrossFit, Hyde Park Gym, and GRIT Strength and Conditioning.

Each gym helped her overcome hurdles along the way. Rodgers continues to lift at Hyde Gym and GRIT, where she attributes a great deal of her successes to Tye Pierpont and Stephanie Twohey, respectively.

For those who are just starting out, she stresses the importance of finding a trainer who can push you.

When she began lifting, Rodgers’ food habits changed slightly. “But I quickly realized that to make big changes, I needed to break it all the way down before building it back up again.” In the process, she cut out sugar and dairy.

Looking back at her transformation, Rodgers notes that her perceptions on being fat have changed. “I

used to think I was wrong [for being fat],” said Rodgers. “I used to spend a lot of time making myself feel bad for being big.”

Now, Rodgers uses her experiences to support other women.

“I sometimes drop into an all-women’s class at GRIT,” said Rodgers, “and I make it a point to tell [other women] to be kind to themselves, to be patient, and to trust that they’ll get there.”

For Rodgers, being around women actively trying to make a change is inspiring.

On a personal level, Rodgers is proud of how far she’s come.

She says it’s nice to feel like she has something long-lasting—to feel comfortable in her skin.

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FAVORITE MOVE: Emily Ammon: Deadlift Linda Saucedo: Squats, Rope Climbs FAVORITE MUSIC: Jen Shaw: 90s R&B, Beyoncé Cristina Rodgers: Shining By Dj Khaled, Beyoncé, Jay Z Tranquillo By Lupe Fiasco, Rick Ross, Big K.R.I.T. Cool Girl By Tove Lo Francafrique

By Refused Paradise-Extended

By Big Sean

Emily Ammon Trainer at Austin Bouldering Project Emily Ammon instructs the Liftin’ Ladies class at Austin Bouldering Project. The female-only class is an introduction to weightlifting, focusing on the necessary techniques and basic movements required before getting into heavy lifting.

Liftin’ Ladies meets weekly for four weeks, with each class building on the previous lesson. While the first class teaches basic movements like hip hinges, the next few classes incorporate moves like squats, bench presses, and accessory lifts.

The final class teaches students how to build their own workout program.

Ammon, an avid weightlifter and former personal trainer, began climbing at a higher level than most. “A lot of my girlfriends who were new to climbing would ask me how I was able to excel so quickly,” she recalled. “When I told them it was because of lifting, many asked if I was willing to train them.” And that’s how the Liftin’ Ladies class was born.

Just last year, Ammon was lifting five to six times per week. Today, she lifts just three times weekly and climbs at ABP on her days off—a change she says she made for the better.

“When I was lifting alone, I was focusing a lot on myself and my appearance,” said Ammon. “It negatively affected my self-esteem.” Taking a step back and opting to help train those in the [ABP] community, not only changed her relationship with weightlifting, but also boosted her confidence.

When asked about the future of Liftin’ Ladies, Ammon is happy with where it is right now. “All I want is to hear from women in the class—and in the gym— that they knew what they were doing, why they were doing it, and that they felt comfortable seeing it through.”

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Jen Shaw Co-Owner and Women’s Fitness Coach at Travis County Strength Jen Shaw wakes up every morning at 4:40 a.m. It’s an early wake-up call, but Shaw says it’s what she’s meant to do. “Everything that’s happened in my life has brought me to this point.”

Though Travis County Strength is a coed gym, Shaw only trains women. She decided to focus solely on females after noticing a general lack of motivation toward women in weightlifting environments. Shaw recalls that the first time she experienced that kind of support was at CrossFit—a feeling she yearned to share with other women when she founded TCS. The rewards of doing so, Shaw says, have been abundant.

“Women are connectors,” Shaw described, “and [through my work] I get to be connected with powerful, amazing women.” Shaw’s classes welcome all fitness levels into a special environment that’s inclusive, safe, and comfortable.

After a year of hearing requests for a women’s weekly lifting class, Shaw launched TCS’s Women Weightlifting Crew this past February. She wanted to prove that lifting with women is just as powerful, if not more so, than lifting with men.

“It was created to invite ladies from all over town to lift together,” Shaw explained. To her surprise, the class was well received. The first four-week session sold out in three days and is sold out through April.

When asked about the future, Shaw has no plans to shake things up—she likes where WWC is. The only additions she hopes to roll out are pre- and postnatal lifting classes, though. “Right now, we’re just having fun.”

Linda Saucedo Athlete at CrossFit Jääkarhu Linda Saucedo began powerlifting in high school, but by the time she was in her early 20s, her fitness routine had shifted to long runs around Lady Bird Lake. After bumping into a friend who trained at a CrossFit gym, Saucedo decided to give weightlifting another try.

“I had never snatched or done a clean and jerk before,” she laughed, “but I was so interested [in CrossFit] that I signed up after my first class.” Saucedo says her goals quickly shifted from running long distances to becoming the strongest girl at her gym.

Saucedo now trains five times per week, resting on Thursdays and Sundays. She also works with a gymnastics coach and makes a point to focus on personal goals and growth in her own time by fitting in extra workouts at her home gym.

To further improve her performance, Saucedo keeps a strict diet. She A P R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

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eats three ounces of protein, three ounces of rice noodles, and as many vegetables as she can two hours prior to hitting the gym; she repeats the same meal forty-five minutes following her workout.

For Saucedo, CrossFit is more than just a place to work out. The gym has not only opened the doors for weightlifters to have a space to grow and train, but it has also enabled women to change perceptions surrounding weightlifting—a movement Sauceda is proud to be a part of.

Despite her growth, Saucedo says it’s taken four years to get to where she is today.

“I’m about 20 pounds heavier in muscle mass [than when I started working out], but I’m still nowhere close to where I want to be.”

At the end of the day, Saucedo loves her strength. She uses challenges—mental and physical—as motivation to move forward.

“Sometimes, it’s just about getting to the gym and committing yourself to the workout.” afm

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Medical

FAQ

Acupuncture Many people cringe at the thought of needles, but using acupuncture needles to treat your pain and ailments can be a huge source of relief. Matthew Kirsch of Kirsch Method Acupuncture and Bodywork dispels any fears or misconceptions about getting this kind of work done.

Q

Needles are the first thing people think of when they hear ‘acupuncture treatment,’ but you’re not using big, threatening tools. How do you dispel these fears for first-time clients? Normally I show them the needle but I also describe it. A syringe is a 20 gauge needle, and 22 of them can fit in one inch. Acupuncture needles are 32 to 44 gauge needles, which means 32 to 44 of them can fit in one inch—they’re much smaller. When you show a person the needle, they’re able to see how hair-thin they are.

I also tell new patients that they can expect two kinds of sensations. One feels like a flash of electricity or movement away from the needle. This is good—it means some stagnation has dispersed, so the person will get good result in pain relief. The second is a dull throb sensation that feels like it’s building underneath the needle.

This is also good—these points directed toward nourishing a deficiency within an organ system mean that system is beginning to resource and gather energy.

What are the main reasons people come in to get acupuncture?

Most people seek acupuncture for pain. Normally they’ve been in chronic pain for a long time and they’ve tried many different things that haven’t helped. It’s common to come in seeking relief from headaches, migraines, aching back pain, carpal tunnel, and TMJ. In the process, many people are surprised to find acupuncture’s benefit to pain and discomfort arising from internal imbalances through the respiratory, digestive, and reproductive systems and autoimmune diseases.

In Austin, it’s common for people to come in to treat their allergies.

Acupuncture can benefit during the acute stuffy sneezing presentation and help long term in strengthening the immune system.

Let’s say I have a really painful knot in my back. Physiologically speaking, how can acupuncture target that spot and help relieve my pain? Physiologically, we know the brain and the skin develop

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from the same ectoderm, so when we stimulate the skin at an acupuncture point, we stimulate the central nervous system to relay to motor nerves that innervate tissue to do a specific function better.

Pain and stagnation are synonymous, meaning circulation needs to happen to resolve the painful place. Needling at the place of pain can break up this stagnation, while also needling points away from the pain on the same or connecting channel will provide a movement or exit for the pain.

Think of it this way: When a car accident happens, police are usually first to arrive and secure the scene to keep the area safe and provide immediate support.

That is the knot. The knot serves the purpose of preserving integrity until more help can arrive.

Then, the ambulance arrives to provide transport to the hospital for care. That is part of restoration of circulation. Then, police and fire can clean up the scene until it’s cleared and all lanes are once again open for movement.

That is the other part of restoration of circulation and healing.

We can see how the person needing the ambulance and the people stuck in traffic are both experiencing pain. One is the root, and the other is the resulting inflammation—acupuncture works to restore flow resolving both pain and inflammation.

This is a practice that has been around for centuries.

Are there any new developments still happening in the field?Among the most exciting movements are in research.

Studies pairing acupuncture with MRIs show that the brain lights up with the insertion of acupuncture needles and different points will stimulate different areas of the brain.

Other research that focused on participants in pain showed a faster healing process using acupuncture.

Is acupuncture typically covered by insurance? Mostly, yes.

More and more insurance companies are covering acupuncture. It depends on the person’s policy, but for most people coming in, it’s covered. afm

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WELLNESS

Return to Exercise After Pregnancy

by ANTHONY LAURETTA Welcoming a newborn to your family is a time of excitement, filled with first-time adventures and experiences that run the gamut from the surreal to existential joy. For the recreational or elite athlete, a return to pre-pregnancy fitness and performance levels is an added challenge to navigate.

Whether you’re a lifelong exerciser or you haven’t even considered stepping foot inside a gym until now, the benefits associated with working out during the postpartum period are numerous. Decreased incidence of postpartum depression, anxiety and fatigue are all noted in the research literature; however, the exercise must be stress-relieving and not stress-inducing to be effective.

Reduction in pregnancy-related urinary stress incontinence, pelvic girdle pain, and low back pain can be achieved, especially when pelvic floor and deep abdominal muscle work is included in the program.

What to Expect Pregnancy and delivery is a process comparable to healing an injury and returning to exercise—ease into a workout routine rather than jump back in at full speed. If a woman’s mode of delivery is

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vaginal—without or of low complication— low intensity exercise can be initiated one to two weeks postpartum. If delivery is complicated or via Cesarean section, waiting six to eight weeks for a followup visit with the obstetrician is highly recommended.

Postpartum athletes face an uphill battle against poor body image, postpartum fatigue and/or depression, low back pain (LBP), pelvic girdle pain (PGP), pelvic floor

pain, and a variety of overuse injuries (i.e. tendonitis or tendinopathy). Initial goals should be to establish—or reestablish—a strong core, good foundational strength and an adequate cardiovascular base.

Don’ts Although there is no evidence suggesting that mild- to moderate-intensity exercise increases normal bleeding after delivery or contributes to the risk of postpartum

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Postpartum Strength & Conditioning Postpartum athletes may benefit from focusing on endurance during the first three to six weeks of return to exercise.

For strength training, adhere to the American College of Sports Medicine (ACSM) recommendation of less than 70 percent of your one-rep max, performing two to four sets of 10 to 25 repetitions with a 30 to 60 second rest period.

For cardiovascular exercise, ACSM recommends starting at 15 to 20 minutes a day, three times a week, and progressing to at least 30 minutes a day, five time a week. Use of anti-gravity treadmills or pool running can facilitate this process.

hemorrhage, it is advised to avoid heavy resistance training and swimming activities until any bleeding has subsided.

Dos As exercise and lactation are energydemanding physiological processes, nursing mothers should take care to balance fluid and consider any nutritional losses related to training outputs to ensure adequate milk production. Moderate physical activity levels have no negative effect on infant breast milk acceptance or the child’s growth. Feeding prior to exercise can decrease discomfort related to engorged breasts. It also decreases acidity in the milk secondary to buildup of lactic acid.

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Overall, listen to your body! Muscle soreness is expected and welcomed.

However, if you experience joint pain or swelling that persists into the day after exercise, or if this pain interferes with daily activities, reduce training volume or intensity until symptoms resolve. If pain persists, seek advice from a health care professional. afm

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HEALTHY HELPINGS Exposure to soil develops a healthier, stronger immune system

According to Larry Dossey, M.D, children who are exposed to soil in the developmental years end up having healthier and stronger immune systems compared to children who were kept clean. They had lower incidences of asthma, eczema, and allergies later in life.

Source: Huffington Post

Improves relationships

Reduces stress

According to a study in the Netherlands, individuals who gardened for 30 minutes after a stressful task reported feeling less stressed than the individuals who read indoors.

The group of individuals that gardened also displayed lower levels of the stress hormone cortisol.

Ups

35 Source: CNN

Over 35 percent of all households in America (42 million households) grow food at home or in a community garden.

This is a 17 percent increase in the last five years.

Source: The National Gardening Association

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Research shows that individuals who garden or spend long periods of time around plants tend to have healthier, stronger relationships.

The

Reduces the risk of heart disease and other lifethreatening diseases Just 30 minutes of moderate-level gardening a few times a week prevents high blood pressure.

Source: The National Heart, Lung, and Blood Institute

and Downs of Gardening

Which age group is more likely to choose organic when shopping at the grocery store?

A. 18-29 B. 30-49 C. 50-64 D. 65+

Answer: A. More than half of 18- to 29-year-old Americans actively try to include organic foods in their diets, compared with one-third of Americans who are 65 and older. In general, though, 45 percent of Americans actively try to include organic foods in their diets.

YOUR FAMILY’S ADULT & PEDIATRIC

SINCE 2002 EAR, NOSE & THROAT SPECIALIST

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Oscar A. Tamez, M.D.

Jill Mendez, AuD

7201 Wyoming Springs Dr., Suite 100 • Round Rock • TX • 78681 • 512-961-8927

FITNESS

FML WORKOUT

AMRAP

AMRAP stands for “as many rounds/ reps as possible.” In these workouts, you have the option of setting a timer for a fixed amount of time and going through the sequence as many times as you can, or you can perform these movements until failure. by AMID ARCHIBALD, ISSA-CPT, MASTER INSTRUCTOR TAEKWONDO

Stack Tucks

Set-up: Start with both knees on the ground, torso upright, external rotation of the shoulder, legs shoulder-width distance, core and glutes engaged.

Action: 1. Keep arms in front, bring one leg up at a time transitioning into a squat position.

2. Hold your hands out at chest height then explode upwards bringing your knees up towards your chest.

3. Quickly descend into a squat position.

4. Bring one knee down at a time to the ground back to starting position. Repeat.

RE R MO AT O F K LOO UTS ORKO.COM/FITNESS/ W M E AF AZIN

AU S T

INFIT

MAG

Tricep Crosskick

Set-up: Glutes on the ground, arms and legs at a 90-degree angle.

Action: 1. Using your triceps and core, execute upward and reach for the opposite leg with your arms—left arm to right leg.

2. Drop back down SLOWLY to the start position and execute again upward and reach for the opposite leg again—this time right arm to left leg.

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photography by Brian Fitzsimmons

Plank Push-Ups

Set-up: Forearm plank position: elbows under shoulders, arms parallel to the body, and shoulderwidth distance. Ground the toes into the floor, keep the core engaged, and engaged the glutes.

Action: 1. Engage your inner thighs. Press your body up to a push-up position and then lower yourself back down into the plank.

2. Hold the plank for 3 seconds and repeat.

Power Squats

Set-up: Stand upright with both feet close together and glutes engaged placing your hands in front of you.

YOUR MOBILE BIKE SHOP

Action: 1. Begin this explosive movement by flexing your knees and hips, sitting back with your hips slamming both feet on the ground.

2. Quickly reverse the motion until you return to the starting position.

Repeat.

SERVICE PACKAGES STARTING FROM

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$

1 2 3

BOOK ONLINE WE SHOW UP GET RIDING

BOOK YOUR SERVICE AT: performed by Amid Archibald at Castle Hill Fitness

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velofix.com

FITNESS

Body Head Bangers

Set-up: Start in a push-up position arms and legs shoulder-width.

Action: 1. Keeping your chest up, bring one leg forward flexing the knee and clap under your legs at the same time.

2. Quickly reverse the motion until you return to start position.

3. REPEAT. This is a quick and explosive exercise.

Side Skater w/ Med Ball

Set-up: Start in a small squat position.

Target Wall Ball w/ Bands

Set-up: Start in a deep squat position with med ball at chest height Action: 1. Drive through your heels on the way up, using inner thigh and hips and toss the ball up to the target 2. Catch it on the rebound, squat again and repeat.

Action: 1.Jump sideways to the left, landing on your left leg.

2. Bring your right leg behind to your left ankle, and don't let it touch the floor.

3. Reverse direction by jumping to the right with your right leg. Repeat.

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2017

AFM FITTEST JUNE 10, 2017 CAMP MABRY AGILITY SHUTTLE VERTICAL JUMP MYSTERY TESTS MEDBALL TOSS INTERVAL RUN 40-YARD DASH 1-MILE RUN WALL BALL PULL-UPS

Registration now open • afmfittest.com

FITNESS

Intention Retention You unroll your mat, take a moment to sit still and hear your breath. Ahhh...everything’s feeling groovy until the teacher says, "Please set an intention for your practice." And suddenly your mind has left the building.

“My intention is to do yoga, lady.”

“Why does he ask us this every time?”

“What should my intention be? What's a good intention? I want to be calm and peaceful. I want to be flexible. I want to quiet my mind.

I wonder what I'll have for lunch. I hope they have that soup I love today at Whole Foods.”

If you have ever experienced an inner dialogue similar to this one, congratulations! Your brain works and you're not alone.

The purpose of setting an intention for your yoga practice on the mat (called ‘asana’ in Sanskrit) is to remind yourself why you

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showed up. When your mind attempts to lure you into a rabbit hole of thoughts, you have something to come back to. This training of the mind is an effective tool for remaining present in your current state. Using intention to guide your asana practice continues to call the awareness back to what is happening NOW. Rather than just mechanically moving through the physicality of the movement, yoga asks us to show up again and again to what is happening in our bodies and on our mats by moving with a committed state of awareness. Combining this state of consciousness with a focused breath practice is where the magic happens! A fluid relationship between mind, body, and spirit is born—creating a felt sense of freedom to be just as you are.

Choosing one word or a short phrase for your intention is a great place to start. Here are a few examples: • Presence • Softness • Acceptance • Self-care • Connection • Curiosity • Nourishment • Openness

photo by freepik.com

It’s common for a yoga class to start with intention setting. Do you ever sit there and think, “What does that mean?” by JACQUELYNN ST. PIERRE

Pick one and stick with it. When you come into a forward fold and start thinking about your pedicure (or lack thereof), cultivate some softness. Perhaps acceptance about not being able to touch your toes is what you're needing on a particular day. Rather than getting frustrated or noticing what you can't do, focus on accepting what you can.

Keep showing up. To your mat, to your intention, and to yourself. Namaste y'all!

We asked readers what intentions they often set in yoga class, and we were flooded with responses. Here are a handful of them: I usually think about a person I want to send some extra love to. I’ll think, “Oh, I really want to send extra good vibes to Alyssa today,” so every movement I'll just be dedicating it to that person. Or sometimes I'll be like, “I want to feel good in my body”, or “I want to feel strong and empowered.”

It can be one word, a color, a feeling, or just a visualization, something positive I want to manifest in my life. I visualize this intention and feel that it is already complete. The work is done. I am reading You Are The Placebo by Dr. Joe Dispenza, and am convinced more than ever of our mind’s power and ability to shape our reality. This is why I love yoga, meditation, and intention setting! It gives you the time, space, and tools to learn to calm and train the mind.

New Students: 10 Days for $10

I think about how much I need to seriously chill and calm down (after fighting traffic and such to get to yoga). And then my second and third thoughts are to have an intention of self-love and acceptance about where my practice stands that day.

Don’t fart!

I think about how I want to feel.

I focus on the thing that got me on my mat. Even things that we love to do require effort— organizing our schedules, getting in the car, fighting traffic, finding parking, remembering to pack clean clothes, and so on. I focus on what was worth all that effort. If I can’t get clear on that quickly, I focus on the fact that I have the same amount of time in a day as Beyonce—so slow down.

I think about what I’m going to eat after yoga, to be honest.

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Outdoor Yoga Deck Live Music VIBE Classes Beautiful Indoor Studio www.wildheartyogaaustin.com

FITNESS

How to Finally Reach Your Top Speed The single most important part of your training—revealed.

by MIKE O’HARA

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Speed training can be one of the most complex programs to design and follow. And it’s likely that if you have the desire to become faster, you've tried a mix of every drill and technique under the sun with, at best, incremental progress. Although speed training requires a wealth of knowledge, you may be overthinking it and missing one minor detail that can make a world of difference. More on that later.

If you consider yourself an athlete—no matter to what capacity— you’re likely familiar with the terms slow twitch and fast twitch muscle fibers. They are the two forms of muscles our body is comprised of; each bear vastly different functions. From recovery, to performance, to biomechanical function, to maximum work capacity and, of course, how to train, both muscle forms are equally significant.

Slow twitch muscle fibers are referred to as type I while fast twitch are type II. Type II are broken down additionally into two separate classifications: type IIa and type IIx. Although there is much to be said about each one, type IIx is one of the most important, yet often overlooked, principles to follow while training for increased speed and explosion. These muscle fibers are responsible for executing our most explosive and powerful movements, such as take-offs, jumping, sprinting, and lifts that involve dynamic power. Due to its abilities and type IIx fibers’ anatomy, they fatigue the quickest. They also require the most rest between reps/sets in order for them to do what they do best when called upon—work at maximum effort.

Often times, in the fitness world, with so much science and broscience* being tossed around, some of the easiest and simplest details that can have the biggest impact on progress get brushed aside. In this case, there is one thing that is no different. In fact, it’s likely far more straightforward than most of you think, and I’d venture to say it’s potentially the most critical truth to implement while training fast twitch fibers—specifically type IIx. You ready?

Drum roll, please...

REST! Ample rest in between reps and sets is vital not only for optimal performance during that particular workout but, also to see your gains moving forward. If you just “GET ON THE LINE AND RUN” like I’m sure many of you have also been told by a former coach, then type IIx fibers begin shutting down and your body naturally begins recruiting type IIa and then type I—neither of which will help you with power. In order to strengthen a muscle, you must engage it, and it must fire! Mixing endurance training with speed training (i.e. not allowing adequate rest) hinders the chances of your type IIx muscle fibers to fire, which in turn puts a clamp on any progress for your speed goals. In short, if your goal is to become the most dynamically explosive athlete you can be, then converge primarily on the following two points: 1. Short, powerful bursts that require maximum output every repetition.

2. Rest for—at the bare minimum (but not much more)—double the amount of time it takes you to complete each set, so that the aforementioned required maximum output can be met. afm *According to Urban Dictionary, broscience is the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research.

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Events FEATURED AUSTIN FOOD + WINE FESTIVAL

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SPORTS AND OUTDOORS APRIL 1

5K Garden Gallop

Johnson’s Backyard Garden Grab your friends and family, and head out to the farm for the fourth annual, 5k Garden Gallop. This run/walk through the farm is the very best way to see the where your weekly produce takes root. Runners and walkers are lead through a short 3.1 mile path that takes you on a journey through rows of spring onions, mountains of tomato cages, and fields of flowers.

APRIL 23

Capitol 10K

Congress Avenue to Auditorium Shores Celebrate 40 years of Aus-

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tin’s favorite short distance road race. This heritage event strengthens our community while also giving back to it; The Austin Parks Foundation has been selected as the 2017 beneficiary, as a contribution to maintain and develop the wide-open spaces we love. Whether you’re a seasoned runner or a beginner, come see why the Cap10K is a rite of spring in Austin. cap10k.com

FOOD AND DRINKS APRIL 28–30

Austin Food + Wine Festival

Auditorium Shores and Republic Square Park Pamper your palate at the

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Austin Food + Wine Festival.

Join top chef talent, sommeliers and winemakers from across the nation and Austin's own acclaimed gourmet scene for an indulgent, threeday epicurean adventure unlike any other, topped off with live musical performances. austinfoodandwinefestival. com

ARTS APRIL 6–9

Austin International Poetry Festival

Austin—Various Locations Poets from around the world, country and all of Texas gather for four days of live performances, readings and workshops during the Austin International Poetry Festival in April of every year. photo courtesy of Austin Food + Wine Festival

APR. 2017

Submit your event online at austinfitmagazine.com

FEATURED 54TH ANNUAL EEYORE’S BIRTHDAY PARTY

AIPF provides an inclusive, diverse, multi-generational environment welcoming the broadest possible audience of poets and non-poets alike in appreciation of the spoken and written word. aipf.org APRIL 12–16

Fusebox Festival

Austin—Various Locations Fusebox is a hybrid arts festival that champions adventurous works of art in theater, dance, film, music, literature, visual and culinary arts. The festival takes place over five days in venues and locations all over the city. Hundreds of local, national and international artists across all disciplines converge for one of the most unique cultural events in the country. fuseboxfestival.com

LIFESTYLE

serves to teach a message of community support and cooperation. austinreggaefest.com

APRIL 6–9

Euphoria Fest

Carson Creek Ranch Live music, camping, yoga and a variety of mindful workshops come together at this immersive four-day festival. Musical styles bridge the gaps between hip-hop, electronic, ambient, tribal and experimental. 2017 artists include Alesso, Chromeo, Wiz Khalifa, Magna Carda and more. euphoriafest.com APRIL 14–16

Austin Reggae Fest

Auditorium Shores A fundraiser for the Capital Area Food Bank, Reggae Fest features three days of reggae, world and dub talent.

Attendees can expect an upbeat weekend festival filled with great acts, food and side vendors who feature arts, crafts and unique gifts. This Reggae-filled event promises to inspire guests with uplifting and peaceful music that

APRIL 20–23

Old Settler's Music Festival

Salt Lick BBQ Pavilion Central Texas' signature music event featuring Grammy-winning Americana, arts and crafts, camping, food and libations. Acoustic jazz, blues and bluegrass are all performed by old-time local favorites and award-winning artists from around the world. oldsettlersmusicfest.org APRIL 29

54th Annual Eeyore's Birthday Party

Pease Park Live music, local beer, food, acrobats and costume contests surround this annual gathering of Austin's most eclectic locals. Eeyore's Birthday serves as fundraiser to benefit many local nonprofits. eeyores.org

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Coolest Camps in Town!

SPRING BREAK & SUMMER

Ages 6-13 CHAPARRAL ICE CAMP AVALANCHE: General day camps with field trips, daily ice skating and much, much more.

CAMP DE CHAMPS: Ice Skating intensive camp, no better way to learn! From beginner skater through advanced.

Keeping people Ice Skating in Austin since 1996 Check for Daily Public Skating Hours 2525 W. Anderson Ln. Austin, TX 78757 www.chaparralice.com 512-252-8500

Race Calendar FEATURED STATESMAN CAP10K

APRIL

FEATURED TOUGH MUDDER AUSTIN

H-E-B Alamo Half & Run Fest

Pflugerville

APRIL 1

San Antonio

Austin

The Longhorn Run

APRIL 15

Manchaca

APRIL 8

Austin

APRIL 2

Austin

Austin

Dell’s Children’s Medical Center 5K

Spring Feat 5K & Kids’ Dash

BNI Business Voices 5K Pace High School Pfun Run

Pflugerville

5KColorBlast Color Run

Austin

Hays Rebel Run 5K

Pump Run

Roy Family 5K

Speedster Relays

Austin

APRIL 9

Austin 10/20

Austin

Downtown Dash

Austin

APRIL 16

Cardinal Run Buda

Not Your Ordinary Run

Pflugerville

Mountain City

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left photo by Chris Covatta; right photo courtesy of Statesman Cap10K

APR. 2017 – JUNE 2017

Submit your event online at austinfitmagazine.com

Pleasant Hill Elementary RUN PHE 5K

Cedar Park

Run For The Kids Race

Austin

Run For Your Life 5K

Austin

APRIL 22

Athlos Color Fun Run

Austin

Rollingwood Life is Good in the Wood 5K

Rollingwood APRIL 23

Statesman Cap10K

Austin

Akins Community 5K

Austin

PTLS 5K

Austin

The Beer Relay!

Austin

Water Trotter Urban Challenge

Rogue Trail Series—The Tangle

Johnson City

Cedar Park

MAY

MAY 28

Rogue Trail Series—The Ranch

MAY 6

Tough Mudder Austin

MAY 29

Austin

Lifetime CapTex Triathlon

MAY 7

Austin

Sunshine Run

Austin

Stars and Stripes 5K

Austin

Saints & Sinners After Dark 5K Hutto

JUNE

A Noble Run & BHI Kids Challenge

JUNE 8

Maudie’s Moonlight Margarita Run

Cedar Park

Austin

Rookie Triathlon

Austin

JUNE 18

Lake Pflugerville Triathlon

Travis Country 5K Run

Austin

Pflugerville

MAY 13

JUNE 24

Texas Switchback Trail Race

Keep Austin Weird 5K

Austin

Dripping Springs

JUNE 25

Austin

APRIL 24

Doggie Dash 5K

Buda

FoxCat Events 5K & 10K

Austin

APRIL 29

Run for your Life 5K

Austin

Bonefrog Austin

Austin

Leander Lions 5K

MAY 20

Spartan Race Austin Sprint

Austin

Spartan Race Austin Super

Austin

Trotting with Tots

Austin

Front Porch Days 5K/10K

APRIL 30

Trotting with Tots Stroller 5K + Tot Trot

Hops and Grain Brewery 5K Tour

Austin

Austin

Round Rock

Kyle

Round Rock

PurpleStride Austin

Austin Run for Babies

Leander

Epilepsy IM OK SuperHero 5K

MAY 27

sMiles 4 Sammy 5K

Austin

MAY 21

Deutschen Pfest Pfun Run

Pflugerville

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Discover!

YOUR AUSTIN AREA FARMERS’ MARKETS To support local farmers and purveyors, shop at one of the many farmers’ markets around town. There is a wide variety of vendors selling seasonal produce, jams, honey, candles, humanely raised meat and dairy, and so much more. Not only is this a good way to know where your food comes from, but it also fosters a greater sense of community.

WEDNESDAY

SATURDAY

SUNDAY

SFC Farmers’ Market at the Triangle 4600 N. Lamar Blvd.

3—7 p.m.

Barton Creek Farmers’ Market at Barton Creek Mall 2901 S Capital of Texas Hwy. 9 a.m.—1 p.m.

Texas Farmers’ Market at Mueller 4550 Mueller Blvd.

10 a.m.—2 p.m.

SFC Farmers’ Market Downtown Republic Square Park at 422 Guadalupe St. 9 a.m.—1 p.m.

HOPE Farmers’ Market E. 5th St. and Comal St. 11 a.m.—3 p.m.

SFC Farmers’ Market Sunset Valley Toney Burger Center at 3200 Jones Rd. 9 a.m.—1 p.m.

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photography by Brian Fitzsimmons

P U R C H A S E A 2 0 C L A S S PA S S F O R $ 2 2 9

AND GET THE MONTH OF AUGUST FREE!

yogayoga.com/BeatTheHeat

20 Class Pass expires July 31, 2017