August 2011 Ten Fittest Edition by Austin Fit Magazine

CONTENTS {FEATURES} #22 [COVER STORY]

AUSTIN’S #10FITTEST Being a professional football player requires strong leadership skills. That’s one of the many reasons Colt McCoy made it on this month’s cover. BY KAREN LITTLE | PHOTOGRAPHY BY BRIAN FITZSIMMONS

Looking, Being and Feeling Like the #10Fittest (#61) COLT MCCOY FORMER UNIVERSITY OF TEXAS’ QUARTERBACK (QB) AND CURRRENT CLEVELAND BROWNS’ QB

Local fitness expert Emily Alvers takes AFM through her daily workout routine. Take a peek on how to become one of Austin’s fittest people. BY KAREN LITTLE & EMILY ALVERS, MS, CPT, CSN | PHOTOGRAPHY BY ANNIE RAY

We’re Featuring Some of the Best Body Doctors in #Austin (#50) Sometimes we need a little more help to get our body right. PHOTOGRAPHY BY BRIAN FITZSIMMONS

CONTENTS FEATURES

CONTENTS {DEPARTMENTS}

THE TEAM PUBLISHER/CEO Louis M. Earle MANAGING EDITOR Karen Little ART DIRECTOR Weston Carls EDITORIAL ASSISTANTS Kelsey Menzel VP, SALES & MARKETING Alex Earle ADVERTISING CONSULTANTS Emily Nash, Amity Ponsetti

MONICA WITH DANE’S BODY SHOP This workout was definitely fun and challenging for Monica. Dane included many different styles of exercise like: yoga, medicine ball, KettleBells, boxes and MMA-style or kickboxing drills.

#80

CONTRIBUTORS Monica Brant, Partick Evoe, Brian Fitzsimmons, JB Hager, Alexa Sparkman, Anne L. Wilfong GENERAL INQUIRIES info@austinﬁtmagazine.com ADVERTISING INQUIRIES ads@austinﬁtmagazine.com

BY MONICA BRANT | PHOTOGRAPHY BY BRIAN FITZSIMMONS

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AVOCADO PANZANELLA WITH SALMON (#46)

REVIEW: NEURO DRINKS (#48) Neuro is a new line of wellness drinks that are specially formulated for people on the go that live a 24/7 lifestyle.

EVERY ISSUE 14 from the publisher

76 rides & races 86 the funny side of ﬁt

C LE THIS

ZINE

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TYR SPORT, INC.

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.

Whatever the reasons, most athletes are constantly searching for a way to get a fitness boost. In my experience, there are several key ways athletes take themselves to the next level. BY PATRICK EVOE, PROFESSIONAL TRIATHLETE | PHOTO BY

72 events calendar

TAKE YOUR FITNESS TO THE NEXT LEVEL (#68)

RD, LD | PHOTOGRAPHY BY BRIAN FITZSIMMONS

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.

PLE A

This easy avocado panzanella is a salad you’ll look forward to eating. Paired with broiled salmon, this recipe is a fabulous summer dinner. BY ANNE L. WILFONG, RD, LD & ALEXA SPARKMAN, MA,

LOU’S LETTER PUBLISHER/CEO

Diana Pickler, 2011 #10Fittest

BEST IN CLASS Each year AFM dedicates its August issue to Austin’s 10 Fittest folks. It’s a really big deal for us and its one of our most popular issues. Even collaborating with our readers, it’s hard to pick the winners. There are so many awesome and deserving candidates in our vibrant, active city. But collective wisdom is a powerful thing, and I am never disappointed with the results. What has always inspired me about these winners is their incredible motivation and commitment. Our cover story features the epitome of such an individual, Colt McCoy. Colt’s story represents the “best in class” when it comes to determination and leadership and has served as a stirring example of “walking the talk” for his teammates and followers. He has demonstrated a unique ability to overcome a myriad of challenges throughout his career that would overwhelm most mere mortals. As he accumulates one record after another, he conducts himself with grace and class, always focusing on the positive while constantly crediting others. Over the years, I have observed some common traits that seem to characterize these high achievers. It begins with a clear goal of being fit and healthy. The most dedicated among them literally mold their lives around their fitness activities. These folks always seem to have something to achieve, and as each goal is met, a new one is set. They think of themselves as athletes and are always training. Measuring performance and progress is embraced as a crucial assessment tool, not a stressful critique. Our fittest folks truly enjoy the challenges and are exhilarated by the journey. While not always relishing tough workouts, they like the results and are proud of their accomplishments.

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I know this sounds way too much like boot camp, with a strict regime and a high degree of sacrifice. But these extraordinary people make all this very natural and homogeneous. For them, health and fitness have a kind of autonomic harmony with other activities. Eating healthy and being active requires no extra consideration. It’s just living, and they can’t imagine any other way. In fact, that is the most important element; living healthy and fit is really the only way to live. That commitment establishes the platform from which incremental improvement is the ladder to success. While we are shining a light this month on Austin’s 10 fittest, each of us has the capacity to set goals, live with purpose, be committed, set priorities and motivate ourselves to improve. And even if we can’t all be on this list, we can strive to be fit and healthy. For these ten, this was their year, but who knows, maybe 2012 will be yours. We’ll be watching! But this I am sure of — if you make health and fitness a priority in your life, and really live it, you are already a winner. Keep Austin Fit,

tarting this month, our next three iPad issues will be free! Please write us a review and let us know how you like it.

- AFM TEAM

#TwitFIT Question @AUSTINFIT ASKED: “What

does being FIT mean to you?”

@AUSTINSIMPLYFIT 8:25AM VIA WEB “OVERALL PHYSICAL WELL-BEING AS A RESULT OF A HEALTHY LIFESTYLE W/THE ABILITY TO PERFORM AT LEVELS NECESSARY FOR SELF-ABUNDANCE.” @SHOWOUTMEG 9:51AM VIA TWITTER FOR BLACKBERRY “ABILITY TO DO ANY GIVEN TASK AT ANYTIME. FIT ACROSS ALL DOMAINS! #10FITTEST” STACY MELLISH 10:01AM VIA FACEBOOK “BEING FIT MEANS LIVING A LIFE FULL OF HEALTH, LIFE, AND PROSPERITY AND HELPING OTHERS DO THE SAME!” SANIEH BJORKLUND 10:01AM VIA FACEBOOK “TO ME, BEING FIT IS A FULL SPECTRUM ENDEAVOR. YOU CAN BE PHYSICALLY FIT AND FEEL EMOTIONALLY BROKEN AND SPIRITUALLY WEAK. MENTAL, EMOTIONAL AND SPIRITUAL FITNESS HOLDS JUST AS MUCH WEIGHT AND IS EQUALLY IMPORTANT WHEN IT COMES TO LIVING A FIT LIFESTYLE.” @JAKE_T4 12:25PM VIA TWITTER FOR IPHONE ”BEING ABLE TO ENJOY MY DAILY ACTIVE LIFE AND ACTIVITIES WITHOUT BEING HAMPERED BY LUNG CAPACITY, ENDURANCE, OR STRENGTH.” @DAVIDGARZA1 9:39AM VIA ECHOFON “BEING FIT IS REDEFINING YOURSELF ON A DAILY BASIS BY BREAKING THROUGH YOUR PERCEIVED LIMITATIONS. BE LIMITLESS TODAY!”

IN MEMORIUM BY JORGE MARTINEZ

Scott Birk, a staple of Austin’s running community.

f Scott Birk were alive today, he would most definitely be voted as one of Austin’s 10 Fittest. Standing at the starting line of any local road race, he was definitely easy to spot. Being 6 feet 4 inches tall, almost 200 pounds, broad-shouldered and sporting an imposing athletic physique caused Scott to tower over all other the elite runners. Birk’s build might have seemed better suited for the NFL or NBA, but to the dismay of many of his fellow competitors, he was not material for football or basketball. Birk was a runner — a very fast and versatile one at that. Birk raced in every distance from the mile to the marathon. He participated in hundreds of races, including more than 40 marathons. His personal bests times include 4:41 in the mile, 16:50 in the 5K, 35:22 in the 10K, 1:16:13 in half marathon and 2:47:48 in the marathon. His favorite race distance was the half marathon and his favorite local race was the 3M Half Marathon. He also participated in the Bun Run 5K for 16 consecutive years. Birk was fast and competitive. Instead of racing in the Clydesdale division, which is reserved for runners weighing over 200 pounds, he chose to race in the open age group division. There he often placed or won. “Scott was a creature of habit,” says neighbor and training partner, Scott Hanna. “He was incredibly regimented, rarely took a rest day and he kept unbelievable records of his runs.” Whether it was raining, hailing, freezing or scorching hot, Birk ran the same hilly loop in Northwest Austin’s River Place neighborhood everyday. Being a self-proclaimed geek, Birk used sophisticated training software, which helped him be meticulous with keeping kept track of his (and his friends’) races, workouts and heart. This dates all the way back to 1992. Birk was a firm believer in high-mileage training, often logging about 100 miles per week. He also incorporated weight training and hill repeats into his running program. According to Jorge Martinez, another close friend and training partner, “Scott mastered the art of running slow to race fast.” As impressive as his running résumé may have been, what made Birk special is the impact he made on Austin’s running community and everyone around him. “I always thought Scott was my best friend, but so did everyone else,” says David Mitchel, former president of the Austin Runners Club. That’s the kind of person Scott was — always cheering for his fellow runners at the finish line. “Scotty Boy,” as he was often referred, trained and raced with a group known as the “River Place Gang.” This close-knit group of runners developed a tight friendship through countless miles and hours of training. “Scott was our ring leader,” Jesse Devlyn says. “He planned our training, race schedule and coordinated meeting times. Even though we all have different abilities, Scott always ran with us, sacrificed many of his own races to pace us and believed each of us could be faster. What I admired the most about him was how he balanced multiple family obligations with a rigorous training schedule. He was a great runner, but he was an even greater friend and family man.” He also inspired fellow runner, Michael Budde, to get back into running after almost 20 years. Budde is now one of Austin’s top running Masters. Birk’s interest in his running made training a lot easier to accomplish — like teaching him to run longer and slower. “Scott’s disciplined training and dedication got me to the level I am today,” Budde says. “He wanted to know my times, distances and pace for each week of running. Running slower made me a better runner, gave us an opportunity to talk and have fun on some long runs. No matter what

PHOTO BY ELIZABETH KREUTZ

weather conditions we faced, Scott was always there and excited to have the company.” Another member of the “River Place Gang,” Scott Hanna, is an accomplished runner and triathlete. He credits Birk for his fastest road race at the 3M Half Marathon. “I couldn’t remember my previous time, but Scott, of course, remembered,” Hanna says. “Scotty encouraged me to go for a 6:45 pace and see how long I could hold it. I ran a 6:47 average and got my personal record (PR). Scott continued to tell me that I could easily break that PR. He was always encouraging everyone. That was Scotty Boy.” A neighbor of Birk, Paul Szostak, recalls his favorite memory of time spent with his friend and running partner. “I will miss many things about Scott,” Szostak says. “There’s nothing I’ll miss more than sitting on the sidewalk after a long run, taking off our shoes and talking about anything and everything — not just running.” Everyone in the running community seems to share this sentiment. Birk touched so many lives while inspiring countless people. His absence in the Austin community will be felt at every single race. Scott Birk will always be not only Austin’s fittest, but also Austin’s finest. Rest in Peace, Scotty. IN MEMORIUM SCOT T BIRK

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W E K N OW B EC AU S E WE RUN.

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#10FITTEST

# of AUSTIN’S FITTEST BY KAREN LITTLE • PHOTOGRAPHY BY BRIAN FITZSIMMONS

n Austin, competition is fierce. When we asked you, the reader, to show us the fittest people, you rose to the challenge. This year’s nominees are a unique collection of dedicated individuals who prove that staying fit is more than just exercise. ¶ Each person earned a spot due to their passion for a healthy lifestyle and how they inspire others. Some of the Fittest are quickly becoming fearless leaders in the world of sports and fitness, and the rest aren’t far behind. ¶ With their positive outlooks on life and words of encouragement, it’s obvious that with perseverance, spirit and discipline, any of us can be one of Austin’s 10 Fittest.

AUSTINFITMAGAZINE.COM AUGUST 2011

#10FITTEST

Being a role model has a long list of qualifications, like constantly being under the microscope. To also be a 25-year-old professional quarterback, you must have discipline, drive, enthusiasm, composure and confidence, as well as critical thinking skills and excellent time management. Even though Colt McCoy has all these characteristics, heâ&#x20AC;&#x2122;s a pretty humble guy. Avoiding the limelight is a common theme with McCoy. Though he may see himself as a role model, McCoy makes sure to everyone that helps him along the way. Of course that list includes his father and high school coach, Brad McCoy, his University of Texas coach of five years, Mack Brown, and absolutely his teammates. McCoy appreciates camaraderie and knows it is an essential factor for team success. This is one of many important lessons he learned from watching his father in action at Tuscola High School.

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#10FITTEST

“If I’m not in tip-top shape, I’m not going to be as good as I want to be.” - Colt McCoy

EXUDING CHARACTER

NOW AVAILABLE AT BOOKPEOPLE // #KEEPITLOCAL

ike he learned from his father, McCoy wanted to mentor future generations of football players. That’s when he started Colt McCoy Football Camp (CMFC). The first camp was July 8 and 9 at Westlake High School. He wanted attendees to get as personal an experience as possible to maximize their results, so a lot of incredible help was needed. The CMFC staff included a few Cleveland Browns teammates and mentors from his childhood football career, like his high school coaches and a handful of former Longhorn teammates. Approximately half of the 150 campers attended free of charge because McCoy worked with the Boys and Girls Club and other organizations so everyone was given the opportunity to attend. His final camper to coach ratio was six to one — meaning kids from all walks of life were free to soak in as much knowledge as possible. “If I have my name on a football camp then I really want to give as much back as I can to those kids,” McCoy says. “I want to show them what I’ve done to get where I am. I want to make sure they can be great young men besides being great football players.” Besides conditioning them with fundamentals of the game, McCoy wanted to instill in them the importance of integrity and respect. He believes those are equally important principles in football and life. His father used football as a vehicle to prepare him for a lifetime of character. McCoy followed that same concept to educate future leaders in Austin’s football community. In a nutshell, that’s what Colt and Brad McCoy’s new book Growing Up Colt: A Father, A Son, A Life in Football is about. Colt says it isn’t an autobiography; Growing Up is a story about how far balancing important childhood lessons and intangible qualities like faith, humility and selflessness can take you. Another example of his stellar character is that McCoy is an avid philanthropist. He visited nursing homes in grade school and Dell Children’s Hospital while attending UT. Eventually, once his Longhorn teammates saw what took precedence with their quarterback, they accompanied his trips to the children’s cancer ward. “My teammates saw that visiting sick children was a priority for me,” McCoy wrote in Growing Up. “I had seen firsthand the impact a children’s hospital can have on surrounding families such as (mine).”

Now McCoy is a spokesperson for Scott & White Healthcare, which just opened a children’s hospital on the Interstate 35 corridor in Temple. Devotion runs in the McCoy blood. His father purposefully chose to coach in smaller schools to have more time with his sons. Brad McCoy believes that children flourish in “an atmosphere of genuine love, undergirded by reasonable, consistent discipline,” he wrote in Growing Up.

DOORS TO OPEN AND CLOSE

n equally important characteristic in a leader is having foresight. In college, McCoy had self-mandated rules of not drinking going to bed early. He says these habits helped focus his leadership on the field, and when you are prepared to take charge, people notice. Eventually, those same skills landed McCoy a position on the Browns. He started eight games for them last year, which is unusual for a rookie. “Nobody is going to work harder than me or be more prepared going into a game than I am.” McCoy said in an interview with Atlanta’s 790 The Zone. McCoy will tell you about his dedication, but he doesn’t speak much about his diet. Perhaps that’s because it isn’t much of an issue for him. He discovered early on that what you consume directly affects your performance. In Growing Up, McCoy recalls the moment he made the decision to take better care of his body by his diet. When he was 12, a nutritionist talked to his football team about what drinking sodas can do to your body. The results were not a risk he was willing to take. “I wanted the chance to make split-second decisions,” McCoy wrote. “I wanted to be the player responsible for leading my team to victory.” McCoy hasn’t had a soda since that moment, and it’s a choice he doesn’t regret. He also avoids sweets and desserts because that supports the best version of himself. To truly be “fit,” according to McCoy, is a lifestyle.

“It’s a choice,” he says. “To me, it’s very important. I try to eat right and take care of my body. I have to treat my body right. If I’m not in tiptop shape, I’m not going to be as good as I want to be.”

MORE FUEL FOR THE FIRE

bove all, McCoy credits his career to his faith. It’s his motivation, inspiration and he says it’s the only thing he trusts in. His father wrote in Growing Up that he taught McCoy to view times of adversity as an opportunity to improve as a leader. That’s exactly what McCoy did when the National Football League announced a “lockout.” McCoy took that time of uncertainty and organized lockout camps for his teammates. Three out of the four lockout camps were hosted in Austin, and one of those three at Travaasa, where our photo shoot took place. Those camps improved the teams camaraderie while the Browns were able to practice and stay in shape. In Austin Monthly, his wife, Rachel, attributed McCoy’s success to focusing on the next challenge and not dwelling on the past. That drive directly contributed to the camps he orchestrated for the Browns. What if you don’t have the same motivation as McCoy to pick yourself back up? He believes the individual must make the decision to live a positive, healthy life. “People have a choice to fit and active,” McCoy says. “The advice I would give to others is it makes you feel better. It is hard; it is dedication. Someone people are naturally fit, but others really have to work at it. Everyone is different; don’t get discouraged.” McCoy sets an example for both athletes and the public eye. Through everything he does, he wants to live up to his name, while creating a better future for football and families everywhere.

FITNESS AUSTIN’S #10FIT TEST

Hollie Kenney 38, USA Triathlon Level 1 Certified coach head Masters coach at Red Giants Masters Swimming head running coach at Wild Basin Fitness

Ask anyone who trains with Hollie Kenney and there’s a similar theme. Her clients have described her as caring, having everyone’s best interests at heart and incredibly dedicated to her client’s goals. She coaches athletes of all levels online as well as in person. Meet Kenney, and it’s obvious why there is so much praise. She’s vibrant and patient. These are important qualities in a mother to a 13-month-old daughter, especially one with a packed daily schedule. Her daughter, Montannah, accompanies Kenney to all her training, which starts at 5 A.M. To add to her resume, Kenney’s also an active member of the Texas Beef Council’s BEEF Running Team, and she started a volunteer program that provides volunteer opportunities at various local races.

TO-DO TO-DO LIST LIST

Q&A How do you balance such a busy work and fitness schedule? The old adage "The more things you do, the more you can do" holds true for me. The more that's on my plate, the more focused and disciplined I have to be. Training has always be a priority to me. I treat it like a meeting on my calendar. What’s something important you learned that you share with your clients? As an athlete, I learned early on that there are going to be good days and there are going bad days. The bad days simply make the good days all the better. Your body isn't going to perform the way you want it to every day and that's OK. I share this with my athletes on a regular basis. What’s your diet like, and what’s your favorite cheat meal? I like to eat healthy and stick to fresh fruits, veggies and lean beef. When I

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grocery shop, I try to keep to the outer edges of the store where all the fresh foods are. My favorite cheat meal is Margarita Pizza. And I love licorice. You haven’t introduced Montannah to sugar. What about her diet? She is my role model for eating! She loves fresh veggies, fruits and lean meats. I only feed her organic foods and try to stay away from anything processed. I don't want her eating refined sugar since there is nothing good about it. How was working out pregnant compared to working out not pregnant? Pregnant women should consult their doctors before exercising. As an athlete, I knew I could push my body to higher intensity levels than average pregnant women. I enjoyed low intensity levels, racing and I swam until the day before

I gave birth to Montannah. Exercising while pregnant helps you bounce back quickly, and in my case, I was racing three months after delivery. Then I placed third overall at the Austin Sprint Triathlon, despite a nagging calf injury. What’s your favorite Austin activity? I love SUP! I'm in the market to get a board and paddle. Austin offers so many great activities, and that is why I moved here from Maryland. I love that you can train outside year-round and that the city is so exercise friendly. Who is your fitness role model and why? Truthfully, my hat always goes off to the everyday amateur who amazingly strikes a balance between full-time jobs, family and their sport. They are my true heroes.

#10FITTEST

Jordan Jones 25, actor, male winner, Gladiator Games future trainer, Camp Gladiator Los Angeles (opening in the fall!)

Jordan Jones is an Austinite personified. His favorite fitness activities are anything outside, such as hiking, running and pick-up basketball games. He loves working as part of a team — with four siblings, it’s always been a part of his life. That’s an excellent quality in a future boot camp instructor.

Q&A What drew you to Camp Gladiator? The overall community aspect. I love the competitiveness, camaraderie and teamwork. I grew up playing basketball, baseball, football and track. I was missing that element of being on a team. Then I heard about Camp Gladiator, went to a camp and it was a really good workout. I love the aspect of encouraging each other, working as a team and getting a great workout.

What’s fitness like in your family? We’re a big family. There are five siblings. My sister, Jodi, is a trainer at Pure Austin. She ran track at The University of Texas (UT). We all played sports in high school. My older brother kind of paved the way for us to be athletes. He played football at UT. None of us are competing in college anymore, but we continue to play competitive games together.

What was your favorite part about Gladiator Games? The energy overall. Everyone’s cheering you on. Regardless if you’re racing to win or if you’re racing for fun, there’s a lot of positive energy and congratulating.

What’s one thing your healthy lifestyle has taught you? It gives you a really good perspective on life in general. No one’s making me get up in the morning and go for a run or a hike. I think it’s important to have that kind of lifestyle because it definitely filters through everything you do in life. It sets that level of discipline and work ethic that you ask out of yourself. Hopefully I can do that forever.

What’s your fitness routine like? I usually get up and do a morning six-mile run. From there on out I’m usually busy working on Camp Gladiator or film stuff. I love to play anything active — like soccer, basketball pick-up games, football or even a hike. I do a lot of body weight stuff, like sit ups, push-ups and pull-ups. I don’t do much in a gym because I like being outdoors.

What’s your diet like? I try to be relatively healthy. I’m always on the go. Lately my girlfriend has helped me out because she eats very healthy like a lot of fresh ingredients and organic produce. I’m

not too regimented. I love to eat a burger or pizza and not hold myself back too much. At the same time, I want to eat healthy things that are going to fuel me throughout the day. What’s something motivational you can say to someone who is uninspired to workout? There’s so much stress about getting healthy, fit and being more active. I would say, find what works for you individually. Whenever you can combine your passion for something with exercise and fitness, then it’s going to be that much more lasting and get you into being active. Name some people who have impacted your life and why. My dad is my hero. He encourages us in everything we do. He was at all of our games, and if he wasn’t, it was very rare. He taught us we could do whatever we want as long as we put our mind to it and worked hard. Whether it’s with acting, school or sports, I always carried that belief. That goes for anyone. Dream big, work hard and you can achieve anything.

FITNESS AUSTIN’S #10FIT TEST

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CORTANA

Diana Pickler 27, female winner, Gladiator Games private personal trainer

Although only 27, Diana Pickler is a retired Olympic runner, experienced gymnast and placed in heptathlons throughout high school and college. After graduating, Pickler moved to Austin to pursue personal training. She wanted a one-on-one connection with clients. In her free time, she’s busy practicing yoga and winning Gladiator Games.

Q&A How did you get involved with Camp Gladiator? I did Gladiator Games the first weekend I moved here. It was a perfect start. After that, I started interning with them to be a trainer and took a lot of their boot camps. It has a really fun dynamic. They understand what it takes to get people excited about exercise: social support, activities outside of camp and making workouts fun. The social support aspect is huge. They hold each other accountable. What helps you stay motivated to live a healthy lifestyle? It’s not easy; I try to balance. That’s how I eat, workout and train people. If you don’t have a balance, you’re going to get out of whack and you can’t be successful. I crave being healthy, and I couldn’t imagine my life without it. OK, here’s my philosophy. Sometimes when you eat you crave carbs or meat. It’s like body’s asking you for it. I crave workouts. I go off how I feel and I give myself variety. Tell me about your diet. Lots of fruits, vegetables and lean meats. I’ve tried a lot of different diets. I’ve done Paleo, vegetarian and vegan. I do them all just to see how I’ll respond, but I settle back in the middle every time.

What are your short and long-term fitness goals? Down the road I want to do triathalons. I don’t quite have the itch yet, but I know that I will. Also yoga. I’m hoping to get certified soon. What does “fit” mean to you? It’s the total package. It’s the mind, the body and the fuel.

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What’s your favorite Austin activity? I love my twin sister and my tradition of doing our Saturday morning workout, going to Daily Juice and then to Whole Foods for brunch. The first Saturday we came here we called it our ritual. We’ve been doing it every Saturday since. How is fitness in your family? After my sister and I went to college, my parents started physical activity because it was all about us doing sports in high school. My step-dad has been in two Iron Man competitions. My mom — at the age of 50 — started doing marathons. I remember my mom calling me and saying, “I ran two laps around the track without stopping!” That’s 800 meters. She’s been running marathons ever since. Now her short runs are 6 to 8 miles.

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FITNESS AUSTIN’S #10FIT TEST

#10FITTEST

Megan Parsons 30, coach, CrossFit Central managing director, Relentless Boot Camp

Megan Parsons was ready to try something new. In 2009 she quit her corporate job to join CrossFit and pursue her dream: a career in fitness. She likes to inspire people with her own success story. After joining CrossFit, Parsons improved her strength, speed and lost 30 pounds. With a Masters in exercise physiology, a passion for healthy food and a positive attitude, Parsons specializes in nutrition, weight loss and strength training.

Q&A What is your favorite exercise? I love backsquats and power planks. I also love going to a high school track once a week to do sprints and bleachers. Westlake High School is my place. It’s kind of a getaway. I’m all by myself, put on the ipod and go. What’s your diet like? It’s called paleo-nutrition. I eat lots of protein like red meat, chicken and fish. I also eat tons of green, leafy vegetables — that’s the staple of my diet from a carbohydrate standpoint. I cook with coconut oil, olive oil and walnut oil. I eat a lot of avocados, olives and I love protein shakes. I drink two weigh protein shakes a day. What do you do for workout recovery? I usually do a protein shake immediately after I get done working out. If its really hot and I’m sweat-

ing a ton, I’ll drink coconut water. I typically work out three or four days in a row then take a day off. I know how my body works. I need two full rest days. If I’m not getting enough sleep, you can immediately tell. I also do trigger point therapy. It’s faster release on your muscles. I’m also big on ART therapy. I go to Next Level Chiropractor like once a week. What does “fit” mean to you? It’s taking care of your body, which encompasses nutrition, how you work out and your balance of everyday activities. My biggest thing is balance. Work your butt off, train hard, push yourself, but also have some down time. Who has impacted your life and why? Steve Parsons — my dad! He was my high school

coach. I learned how to lift weights and go from being an average athlete to a great athlete from him. I fell in love with sports from simply being around him. My dad is a no-nonsense, no-excuses, goal-oriented, makeit-happen kind of guy. He shares unconditional love and the belief that I can do anything I set my mind to. I am who I am today because of my dad. If you could do one form of exercise for the rest of your life, what would it be? CrossFit because it encompasses everything. That means being fit across all domains: strength, endurance, agility and balance.

FITNESS AUSTIN’S #10FIT TEST

#10FITTEST

DAVE APPEL 38, co-founder, Austin Cycle Camp USA cycling coach

Dave Appel has been a coach for over 15 years, and on a bike for most of his life. He knew there were limited resources when teaching people how to be more safe and confident on the road. This passion helped Appel start Austin Cycle Camp (ACC) with his co-founder, Trey Steele.

Road cycling can be intimidating. ACC’s coaches aim to challenge their clients with a variety of drills, sprints and hilly roadways while still having a good time. Appel knows cycling is a social sport, and maybe that’s why they have over 50 clients ranging from age 12 to 73, with an impressive 98 percent retention rate.

Q&A What’s your fitness routine like besides biking? Since I started riding I’ve changed my weight routine to focus more on lean muscle mass over bulk, as well as my core. I also use heart rate a lot more while on the bike to help me not over-train. If you’re spending a long day in the saddle, what’s your diet like? Lots of water, a gel every 45 minutes during the ride and tacos at the end. What keeps you motivated, or what inspires you? To watch my clients achieve their goals and build their confidence is my motivation. Cycling can be a very intimidating activity. It keeps me motivated to work even harder to get more people comfortable riding, whether that is a mountain bike or road bike. Who had a major impact on your life and why? My mom, because all of the pearls of wisdom she gave me have all been spot on. Also, Beth Kirkpatrick taught me that the desire from within is all that really matters, and to not hear the word “no." How important are goals? Goals are very important — writing them down and telling someone is even more important. When you have a goal, write it down, tell your coach and all of your friends so you have a support group and motivators to help you reach that goal. Why were you nominated for Austin’s 10 Fittest? I believe that with my friends, family and clients, I am always doing what I can to stay fit. I feel that living this way will inspire them to push a little harder to achieve and succeed at what they want in life. Fitness is as much mental as it is physical, and if you ask my client’s about the “no negative zone,” they would attest to that.

AUSTINFITMAGAZINE.COM AUGUST 2011

Omar Garza 31, 6th & 7th grade science teacher after-school coach, mentor MMA fighter | Ju Jitsu/strength conditioning coach

Omar Garza is a man of many talents. Splitting his time between teaching middle school science, coaching track, wrestling and UIL science competitions, mentoring an after-school program or training with fellow MMA fighters, he puts busy schedules to shame. Garza accredits his drive to excellent training partners, having a flexible schedule and living up to his father’s example. Having a background in science doesn’t hurt, though. If you can’t find him at Fit & Fearless, you’ll probably find him at Hays County’s after-school program, “One Cougar at a Time.” It allows responsible members of the community to spend time with lower-income children to set a good example. They prove that goals can be achieved — it just depends on how far you reach.

Q&A What sparked your interest in combat sports? I played a lot of sports in high school, but at UT, I wasn’t big enough to play any Division one-caliber sports. That’s when I tried Krav Maga, a cool hand-to-hand combat system. I continued with wrestling, boxing and Ju-Jitsu. The love for mixed martial arts built a fire in me. Contrary to popular belief, Ju-Jitsu isn’t a “meat-head” sport. It’s very tactical. Like chess, you have to go in with a game plan. The more rules and techniques you know, the better. What inspires you? My dad is a hard-working guy. As a boy, I saw the definition of what a man should be: having a good

AUSTINFITMAGAZINE.COM AUGUST 2011

job, working hard and never complaining. He didn’t push me, but he always encouraged me. When I’m tired and unmotivated, I remember that my dad never complained and always persevered. I try to take these things that were given to me and use it to help kids reach their goals — whether academic or athletic. How do you incorporate science in your coaching and training? It helps a lot when it comes to diet. For a lot of these combat athletes, they need to understand how your body metabolically operates, how enzymes breaks down certain proteins and carbohydrates as well as how to recover faster. I can teach them train smarter so they can be better. Understanding science helps me understand how to get the neuromuscular system to that breaking limit, albeit making you stronger next time.

How do you keep your students and clients motivated? You’ve got to have pace-changers to keep the kids occupied. It’s the same idea in training, as well as making things it relevant to your clients. What do you do for workout recovery? I like going to Barton Springs. The cold water constricts your blood vessels and pushes all that lactic acid out of your muscles and into your blood stream. It’s like an ice bath. What does the word “fit” mean to you? Being fit is being 70 or 80 and still being able to touch your toes, or walking a flight of stairs and not losing your breath. You don’t have to have a Greek Adonis body. To be fit, you have to understand how to eat correctly and take care of yourself. The food you eat isn’t sugary or high in cholesterol. You also need to understand that physical exercise, even for 30 or 45 minutes, benefits your body.

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FITNESS AUSTIN’S #10FIT TEST

#10FITTEST

Jessica Tranchina 34, owner, PRIMO Performance & Rehabilitation competitive runner and triathlete

Jessica Tranchina has a doctorate in physical therapy and has been a PT for 13 years. She says she loves her job because she is simultaneously helping and instilling happiness in her clients. Tranchina does everything with a smile. She’s the kind of person you want to be your personal trainer. Q&A What is your favorite exercise? Trail running. I love that you’re out in the woods; that you don’t know where the next turn is or where you’re going. You have to be agile and have speed. It adds that little aspect of technicality and difficulty. Least favorite exercise? Well, I love challenges. If someone says, “We’re going to do this today,” I actually get more excited because it’s not in my routine. I hate boring, monotonous routines. I can’t say I dislike an exercise because I love to exercise. How do you stay motivated? It’s may be cliché, but exercise makes me feel good. It’s invigorating. It’s energizing. It’s like my happy pill. I’m down if I don’t exercise. I need it to stay motivated to do other things in life.

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How was exercising pregnant versus exercising not pregnant? What was more challenging? I knew immediately when I was pregnant because I was short of breath. I knew I shouldn’t be running as fast — that I should be taking it down a notch. My husband saved my message on his phone: “I think we’re growing a baby.” At that point I was only two weeks pregnant. After Domenico was born, I had to get my pelvic musculature back. I immediately got my breath back. It’s amazing how the body will take what it needs to grow this life. Four days after I gave birth I was back running again. I also started P-90x a week after I delivered. It is a butt kicker, especially after you’ve had a baby. I always tell people, “Listen to your body, that’s key.” People were telling me, “Jessica, you’re crazy. You just had a baby, everything’s loose.” In early December I started serious triathalon training. When he was 5 months old,

I did a half Iron Man in 5:04. It’s interesting because I didn’t have any athletic friends that were recent parents. Now, like five of my athlete friends are pregnant. I just had to feel it out. I guess I paved the way for my friends. What’s one of your most memorable fitness achievements? I won my age group in an XTERRA Trail Run Series 10K while 5 months pregnant. Name someone who has had a major impact on your life and why. My parents, who instilled in me the importance of having a strong work ethic and to stay motivated and driven in any challenge I tackle.

Dave Goodin 52, veteran natural bodybuilder and power lifter trainer at Hyde Park Gym owner, Texas Shredder Classic Natural Bodybuilding, Figure and Fitness Championships

Dave Goodin is a household name in bodybuilding. Being known as “The Texas Shredder,” because of being “shredded” at contests, doesn’t come without expectations. With over 50 awards, 27 years judging and 19 years competing — all in the name of natural bodybuilding — Goodin delivers. He even started a contest bearing the same moniker as his nickname. Goodin is an advocate for natural bodybuilding, and being a drug enhancement-free bodybuilder doesn’t come easy. But he wouldn’t have it any other way. He believes drugs are a shortcut, one that sacrifices your health. This 52-year-old role model’s time is divided between clients, yearly competitions and running Texas Shredder Classic with his girlfriend and one of two daughters.

Q&A How do you keep your clients motivated? I encourage them; I’m not the kind of trainer that yells at people during their workouts. I have people that mess up on their diets or miss a workout and get down on themselves. My job is reminding them consistency is important and that I’m here for them. I haven’t had a vacation in nine years. What do you do for workout recovery? As soon as I get done with my workout, I mix a protein drink with creatine and drink that right away. A drink hits my system faster. There’s a window of opportunity thirty minutes after your workout when your muscles are taking in nutrients at a much faster rate. I also have something I’m drinking during my workout. What it depends on is if I’m

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trying to get leaner or if I’m trying to get ready for a show. What’s your most memorable fitness achievement? If I had to choose one, it would be winning the over 50 division of the International Federation of BodyBuilders (IFBB) World Championships in Poland in 2009. When I won, the IFBB president and the judges committee from Spain stood on either side of me, and the United States National Anthem started playing. Earlier that year I competed in the Europa middleweight division and a younger guy who was also a fan of mine beat me. When they announced me at second place, he realized that he won and he started crying like a baby. I was thinking, “Come on dude, that doesn’t look good at all.” So when the national anthem played at IFBB, I got choked up and thought, “Come on, you don’t want to look like that guy.” What motivates or inspires you? There are a couple of things that inspire me now. One thing is competition. When you’re on stage

in a pair of posing trunks and you’re going to be standing next to some of the best bodybuilders in the world, you can’t screw around. When you have the nickname the Texas Shredder, you can’t go to a show not in shape. I get emails from people that are inspired by me. “Keep doing it for the old guys. I didn’t think anybody could be in that good of shape at your age. Now I look at you and think that I can do it.” That motivates me to keep going. What’s the most important message as an advocate of natural bodybuilding? Drugs are a shortcut. True, steroids work. People wouldn’t take them if they didn’t. But you pay the price of your health. There are a number of people I knew — my age or younger — took steroids in their youth. They were strong, looked great and felt invincible. Some of those people are dead now. I doubt that I would still be doing this at my age if I had gone that route. Certainly, doing it drug-free is harder. You have to train harder, have to pay more attention to your diet and nutrition. The gains don’t come as fast, but I still look better at 52 than I did at 22.

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FITNESS AUSTIN’S #10FIT TEST

Shirley Domicoli 46, general manager, Pure Austin

There is a reason people flock to Shirley Domicoli for inspiration and guidance. There’s no room for excuses with her. She has the swagger of a teenager and teaches the self-proclaimed “hardest fitness class in Austin” called Slash. Domicoli believes being fit is balancing the physical, spiritual, intellectual and social aspects of your life. It’s hard to not be influenced by her energy. Q&A Tell me about your fitness background. In high school I did gymnastics, volleyball and track. I snuck athletics from my parents. They wanted me to be a pianist and play at Carnegie. My friends in track encouraged me to start, and I’m the kind of person that doesn’t back down from a challenge. Everything else came later. Gymnastics was the hardest to hide because of the away meets. I was able to hide athletics from my parents until I dislocated my toe my junior year. Before then, they had no clue.

indoor bootcamp barre cycling classes

2210 S 1st St, Austin, TX 78704

How is your family’s diet? My girls grew up with fitness and good eating habits. I really didn’t. It’s interesting to see what they grab for a snack because that’s not the snack I would have reached for as a kid. I remember in high school it was going to McDonalds. Chinese food was healthy. New England Clam Chowder was part of my “diet” in college. My girls aren’t like that at all. They evaluate and read labels. They make a spinach salad. They choose fruit. What’s you diet like? It’s healthy and very plant-based. There’s no processed food or

512 276-2722 www.workshopfitness.com

How do you balance such a busy work and fitness schedule? Compromise, and because I love what fitness does for me. It’s my time for getting creative. It’s my time for devotion. It’s my time to be a better mom and a better wife. Also, I’ve learned that there’s no “I’m gonna go run 5:30 to 6:30 every morning.” It’s getting fitness whenever I can and making the best of it. Meaning: If I can only get 20 minutes (of exercise) in on one day, I’m okay with that.

Are your kids involved in any sports? Julia will be 18 in February. Jessie is 15. She’s a gymnast turned diver. Julia is as active as she can be. She was diagnosed with Juvenile Rheumatoid Arthritis when she was 3. She goes to physical therapy, and there are certain exercises she will do such as restorative yoga. Our family has changed how we operate because of the disease. I think it’s been a blessing in disguise because it has made such a strong, positive impact on all of us. What’s fitness like in your family? Everybody has his or her own passion for fitness. It’s not something that’s forced. It’s something that’s enjoyed. The other day, a trainer told me, “You’re the only person I know that the older you get, the more fit you become.” And I feel like, when I look back, yes, I was passionate about a lot of different things when I was younger. That’s what fitness should be. If I can have my family find what they’re really passionate about and always be open to change, and take that leap.

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whites. There are more veggies that fruits. My biggest problem is that I love food and I love eating. I love to go back for seconds. It’s very clean, but I have to be very careful of my caloric intake. I don’t necessarily listen to my body when it’s full like I see my family doing.

How do you keep your clients motivated? I push them. I give them variety. If you go to a class and keep doing the same thing over and over again — you’re bored. I try to make workouts you can look forward to. As soon as you leave, you can’t wait until next week. You have that sense of “Wow! I can’t believe I did that!” One of my favorite moves is the burpee. I have changed it so many different ways. That’s how I like to operate. I’m definitely goofy. Keeping it fun is a huge factor in fitness. What do you recommend for someone who is older and doesn’t have a fitness regimen? Get involved in something that makes you feel really good. I recommend getting with a personal trainer. I love my group fitness classes. It’s about baby steps and creating goals. I do so much better when I have a goal — which is why I’m doing a triathalon. If you have a small goal that you know you can accomplish, then you can create your strategy. What’s that saying, “Fail to plan, plan to fail?”

afm

AUSTINFITMAGAZINE.COM AUGUST 2011

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FITNESS AUSTIN’S #10FIT TEST

RECIPE Avocado Panzanella with Salmon CALORIES 410 PROTEIN 25 g CARBOHYDRATES 28 g FAT 22 g SODIUM 762 mgs FIBER 6 g AT-HOME COST: $4.90 PER SERVING RESTAURANT COST: $15.29 PER SERVING BY ANNE WILFONG, RD, LD & ALEXA SPARKMAN, MA, RD, LD PHOTOGRAPHY BY BRIAN FITZSIMMONS

This easy avocado panzanella is a salad youâ&#x20AC;&#x2122;ll look forward to eating. Paired with broiled salmon, this recipe is a fabulous summer dinner. WHAT YOU NEED SALAD: 17 oz. whole wheat baguette, cut into 1-inch cubes 1 tablespoon olive oil 1 pint cherry tomatoes, sliced 1/2 small red onion, sliced

1 teaspoon minced garlic 1/2 teaspoon Dijon mustard 1/2 teaspoon salt 1/2 teaspoon black pepper

HOW TO MAKE IT

[5] Place the salad in the refrigerator while salmon is broiling for flavors to develop. MAKES SIX 1 1/4 CUP SERVINGS

SALAD: [1] Heat one tablespoon olive oil over medium heat in nonstick skillet. Add baguette cubes and toast until lightly browned. Set aside to cool.

SALMON: [1] Preheat broiler.

1 hothouse cucumber, halved and sliced

SALMON: 1 lb. 2 oz. salmon

1 orange bell pepper, chopped

1/2 tablespoon olive oil

[2] Combine cherry tomatoes, red onion, cucumber, bell pepper and avocado.

[2] Brush salmon with olive oil and sprinkle with salt and pepper.

1/2 large avocado, cubed

1/2 teaspoon salt

[3] Make the vinaigrette dressing by combining olive oil, vinegar, garlic, Dijon mustard, salt and pepper.

[3] Broil salmon for approximately five minutes on each side or until internal temperature reaches 145 degrees.

[4] Add toasted baguette cubes to vegetables and toss gently with vinaigrette dressing.

MAKES SIX-3 OZ. SERVINGS

3 tablespoons olive oil

1/2 teaspoon black pepper

1 tablespoon + 1 teaspoon red wine vinegar

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

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THIS RECIPE IS BROUGHT TO YOU BY WHOLE FOODS MARKET

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We’re Featuring Some of the Best Body Doctors in #Austin Sometimes we need a little more help to get our body right. PHOTOGRAPHY BY BRIAN FITZSIMMONS

Corrective Chiropractic 11905 Bee Cave Rd., Austin, Texas 78738 512.371.6190 | www.correctivechiropractic.net

*Bagley is offering readers of Austin Fit Magazine complimentary consultation, just mention that you saw the article.

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re you ready for something different? Are you looking for something that works? That’s what the patients at Corrective Chiropractic get. Unique to Corrective Chiropractic, Dr. Jarrod Bagley is one of only eight doctors in Texas certified to practice the only chiropractic technique to have published clinical trials of scientifically proven spinal alignment correction without surgery. What does this mean? Bagley gets results that last. His patients can attest to the pain relief that the newfound spinal alignment has provided. Chiropractic Biophysics (CBP) technique has been proven to treat an array of medical issues and is supported by more research in peer-reviewed scientific (medical) journals than any other chiropractic technique. In combination with Bagley’s innovative style and the CBP technique, he has successfully treated patients who have suffered from headaches, back pain, neck pain, sports injuries and scoliosis. In short, Chiropractic Biophysics is a higher level of chiropractic. Health and wellness has been a part of Bagley’s life for years. He graduated from the University of Texas with a Bachelor of Science in Kinesiology. Exercise physiologist, master fitness specialist and personal trainer are all part of Bagley’s résumé. “My involvement at the Cooper Clinic had a huge impact on how I view health,” Bagley says. The Cooper Clinic is well known for its founder, Dr. Kenneth Cooper, who pioneered the concept of preventive medicine and continues to be an international authority on how to live a healthy lifestyle.

While you are in Bagley’s clinic, you may rub shoulders with an NFL football coach, a professional wrestler, a golfer on the PGA tour or one of our beloved Texas Longhorns. Along with Corrective Chiropractic’s state-of-the-art equipment and brand new facility, Bagley is constantly searching for new and innovating ways to treat his patients. He has partnered with a leading Austin-based medical research company that examines cutting-edge technology involving tissue healing and pain relief. The research conducted at Bagley’s clinic was featured in the Austin American-Statesman. In another step away from traditional chiropractic care, Corrective Chiropractic offers food allergy testing. Bagley performs this test against blood work rather than the less precise skin scratch method. Within a matter of days, he lets you know if the symptoms that you experienced have to do with the food you are putting in your body — sometimes even healthy foods. Only a food allergy test can reveal if the avocado you ate two days ago is the reason your digestive system is screaming at you. Bagley does not hide the fact that Christ is at the center of his clinic. He believes that God has given your body an amazing capability to heal itself through the nervous system. Bagley’s purpose is to assist in removing everyday chemicals, physical and emotional stresses that affect your nervous system so that you can experience life the way God intended — focused on Him and not on your condition.

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Austin Fertility and Reproductive Medicine K.M. Kavoussi, M.D. Fellowship trained in Reproductive Endocrinology and Infertility Shahryar K. Kavoussi, M.D. Board Certified in Reproductive Endocrinology and Infertility Parviz K. Kavoussi, M.D. Fellowship trained in Reproductive Urology and Andrology 300 Beardsley Lane Bldg B Ste 200, Austin, Texas 78746 512.579.2700 4303 James Casey Ste A, Austin, Texas 78745 512.444.1414 | www.austinfertilityrm.com

he physicians at Austin Fertility and Reproductive Medicine (AFRM) have been providing fertility services for couples in Austin and the surrounding areas. This practice is unique in that it has fellowship-trained female infertility specialists and a male infertility specialist as well. With this practice model, a comprehensive evaluation of the couple is possible and a wide variety of treatment options are offered. Just this month, AFRM has opened a second location which contains their brand new state of the art in vitro fertilization (IVF) lab called “Westlake IVF”, located just off of Bee Caves Rd at the Rob Roy Office Park. At this facility, the doctors offer IVF, which involves the wife/female partner’s using medication to grow multiple eggs, harvesting the eggs, and

then fertilizing the eggs with the husband/male partner’s sperm in the embryology laboratory. As embryo development is observed in the embryology laboratory and subsequent embryo transfer is performed, the female continues to take medication in order to support the chance of implantation and pregnancy. IVF is recommended for couples in situations where the female has blocked fallopian tubes, significant endometriosis, age-related infertility, significant male factor, and unexplained infertility, as well as those with multiple factors or other factors. Intracytoplasmic sperm injection (ICSI) is an extension of the IVF process and involves the injection of one sperm into the egg by the embryologist; ICSI may be recommended based on semen analysis parameters and/or the couple’s history. Assisted hatching is another procedure where the embryologist opens the covering around the embryo (the covering is called the zona pellucida), in order to increase the probability of embryo implantation in selected cases. In such cases or in cases when a man has a non-surgically correctable blockage not allowing the sperm to reach the semen, there are still options to retrieve sperm that can be used in combination with assisted reproductive techniques such as in vitro fertilization (IVF) to successfully achieve a pregnancy. There are multiple options for retrieving sperm from men with blockages that either cannot be reconstructed surgically, or when it is in the best interest of the couple to directly harvest sperm. The advent of a surgical technique called microdissection testicular sperm extraction (MicroTESE) has allowed men who previously could not use their sperm to conceive to do so. This specialized procedure is used for men without sperm in the semen who do not have a blockage, utilizing a precise microsurgical technique to look for possible pockets of sperm production throughout the testicle under the visualization of an operative microscope to find sperm that can be used in combination with IVF. The physicians at AFRM are dedicated to giving couples the best chance to build their families. They plan to continue seeing patients at their current location in South Austin as well as their new Westlake facility. BODY DOC’S BEST IN #AUSTIN

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Left to right: Murphy Halasz PT, DPT, Simon Molyneux LMT, Dawn Marie Kincer CrossFit Round Rock Trainer, Ron Vaughn BESS, LMT, MTI, James Cotter Pro Athlete, Christie “CP” Powell PT, MSPT, STS, USSF“D”

CATZ Sports Performance & Physical Therapy 12611 Hymeadow Drive, Austin, Texas 78729 512.996.0441 | www.catzaustin.com Catz Sports Performance & Physical Therapy Center is a 10,000-square-foot facility that includes a 90-foot mondo track, a large indoor sport turf and an anti-gravity treadmill. At Catz Physical Therapy, our primary focus is to create an environment for athletes to transition safely back to what they love by using sports-specific rehabilitation, functional performance testing and sports massage.

Physical Therapists Christie “CP” Powell is the co-owner and physical therapy director at CATZ. Powell played collegiate soccer and softball at the University of the Incarnate Word, where she received her Bachelor of Science. She then acquired her Masters of Science in Physical Therapy from Texas State University in 2001, and is currently finishing her doctorate in Kinesiology/ Movement Science at the University of Texas. Powell is dedicated to working with youth and adult athletes and is involved in various programs to promote education and increase awareness of athletic injuries. Murphy Halasz was a collegiate swimmer and graduated from Indiana University with a Bachelors of Science in Biochemistry and a minor in Health and Applied Science. He then went on to the Medical College of Virginia for his doctorate in Physical Therapy. Halasz specializes in working with tri-athletes and returning athletes to competition. Massage Therapists Ron Vaughn graduated from Texas State University with a bachelor’s degree in Exercise and Sports Science. He also graduated from the Austin School of Massage. Vaughn’s passion for improvement has made him the go-to guy for pain relief. His combined knowledge of

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sports science and sports massage developed an effective technique of muscle manipulation. This process helps athletes recover faster, get full range of motion and reach their full potential. Vaughn is also an athlete and knows how pai limits an athlete’s ability. Vauhn started Athletic Tune-up Professionals to serve elite and amateur athletes. Athletic Tune-Up Professionals | 512.848.6615 www.athletictuneup.com

Simon Molyneux is a sports massage therapist that has been building a reputation as the man for soft tissue release. Simon combines his professional knowledge, background in competitive sports and six years of hands-on experience to help his clients get back what they enjoy — being active. Using a variety of techniques, Simon’s goal is to promote blood flow through the muscles, which will reduce chronic pain, increase restricted range of motion and break down scar tissue in the muscles. This prevents injury, allows the body to recover and increases performance. In 2006, Simon completed the International Therapy Examination Council Level 3 Certificate in sports massage therapy from St. Mary’s College in London. In February, he graduated from A New Beginning School of Massage in Austin. Multiple locations (Main location inside CatzAustin) 512.366.2821 | www.advantagesportsmassage.com

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PRIMO Performance & Rehabilitation Inside the store, Texas Running Company 1011 W. 5th St., Ste. #110, Austin, Texas 78703 512.228.1411 | www.PrimoRehab.com

essica Tranchina loves what she does, and it is evident when you meet her. Get her talking about her passion for fixing people and you can tell she loves her career. She knew as a teenager that she wanted to be a physical therapist and promptly entered physical therapy school after graduating high school. She has now been practicing physical therapy for 12 years. Tranchina has worked in several states and developed a loyal client base across the country. Treating a variety of injuries, from a chronic cumulative injured Microsoft employee in Washington to a sub-10 hour Kona Ironman Finisher in Hawaii, she loves to treat the weekend and weekday warriors. Tranchina also has been a competitive runner and triathlete for more than 12 years, receiving her fair share of injuries. She uses her personal experiences, knowledge of physical therapy and biomechanics, full-body certification in Active Release Techniques (ART) and cutting-edge treatment techniques to develop a comprehensive treatment plan. In her career, Tranchina has treated tennis players, high school and college football players, professional surfers, runners, triathletes, swimmers, cyclists and competitive paddlers. She also loves to treat the everyday active person. Tranchina is a new mother, and after having a 27-hour natural childbirth, she has a whole new perspective on treating female athletes, addressing their prenatal fitness and getting them back to competition. Come see Dr. Jessica Tranchina DPT, NASM-CPT, ART, CKTP for Physical Therapy, ART, Kinesio Taping or for a consultation. She also offers personal training for individuals or groups. Please cheer Tranchina on as she has qualified for a free entry to the Toyota Cup National Championship competition coming up in October from her performance at the Capital of Texas Triathlon here in Austin. Go Jessica!

BODY DOCâ&#x20AC;&#x2122;S BEST IN #AUSTIN

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Strickland Physical Therapy Associates

ark Strickland established Strickland Physical Therapy Associates over 23 years ago with a primary focus on treatment for the head, neck and face. They have since expanded in the Austin area and now offer treatment for all outpatient orthopedic diagnosis. Their practice is comprised of 14 highly trained physical therapists with a variety of unique specialties and certifications. Some of their specialties are temporomandibular joint disorder (TMJ), jaw, spine (back and neck) and hand. Also sports injuries including shoulder, elbow, knee, ankle and foot. We have certified manual and McKenzie therapists, a certified hand therapist and a certified craniofacial therapist.

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MULTIPLE LOCATIONS North Location: 7600 Burnet Road, Ste. #760, Austin, Texas 78775 512.458.1183

Cedar Park Location: 351 Cypress Creek Road, Ste. #200, Cedar Park, Texas 78613 512.257.3177

South Location: 2501 West William Cannon Drive, Ste. #401, Austin, Texas 78745 512.651.0301

Kyle Location: 147 Elmhurst Drive, Ste. #500, Kyle, Texas 78640 512.268.4700

Two of our therapists that bring unique specialties to our practice are Mark Strickland and Smokey Kubacak. They combine to bring over 64 years of experience in treating patients. Smokey is a long standing iconic figure in the field of sports injury treatment. He is well known for the treatment of throwing shoulder injuries in athletes. He is also known in the orthopedic community of central Texas as the PT of choice for sports rehabilitation. Strickland is one of the leading physical therapists in the nation for the treatment of craniomandibular and TMJ disorders. He is one of 14 craniofacial certified therapists (CFC) in the United States, certified by the University of St. Augustine. Additionally, he

is one of only 26 in the world certified by the American Academy of Orofacial Pain (AAOP) as a certified cervical and temporomandibular therapist (CCTT). This practice has come to be known by both physicians and former patients as the preferred provider for physical therapy in the Austin Community. Patients travel from across the state to benefit from the excellent diagnostic skills and treatment protocols of our highly credentialed physical therapists. Please call one of our four convenient locations in the Austin area if you are interested in the expert care at Strickland Physical Therapy.

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Airrosti Rehab Center 6836 Bee Caves Road, Ste. #103, Austin, Texas 78746 800.404.6050 | www.airrosti.com

AIRROSTI STOPS PAIN, SO PAIN DOESN’T STOP YOU.

irrosti Rehab Center has demonstrated an extraordinary ability to rehabilitate back and neck pain, knee pain, hip pain, carpal tunnel, frozen shoulder, pulls, strains and many other soft tissue/joint conditions in a very short amount of time. Most patients experience results after only one treatment — with 95 percent pain-free range of motion achieved within three visits on average (based on more than 40,000 patient-reported outcomes). Dr. Marcus Johnson, DC, ACP, and Beth Rizer, CRS, incorporate the best medical evidence for treating musculoskeletal conditions in order to achieve unprecedented results and patient satisfaction levels. From their practice at Bee Caves Medical, which is one of 10 Austin-area Airrosti treatment centers, they treat the myriad of strains and sprains that plague the active Austin community. “I am blessed to have a job that I love where I can truly make a difference in the lives of my patients,” Johnson says. “At Airrosti, I get to fix people every day — from the weekend warrior to the serious professional athlete. We help our patients enjoy healthy, active lifestyles without having to slow down for pain or injuries.” Each Airrosti treatment is a full hour of quality, one-on-one patient care, consisting of a thorough clinical assessment, expert diagnosis of your condition, noninvasive manual therapy and an individualized active rehab program of stretches and exercises to help speed recovery and prevent future injuries. Your dedicated Airrosti treatment team will expertly diagnose and address restrictions in your body’s connective tissue as well as muscle imbalances to help you achieve great, fast and lasting results. Don’t let pain stop you. Give them a call today, and they’ll get you on the road to recovery — quickly and safely. Airrosti treatments are covered under most major health plans.

North Austin Acupuncture 13401 Athens Trail, Austin, Texas 78729 512.968.9908 | www.northaustinacupuncture.com

t North Austin Acupuncture & Wellness Center, their goal is to help you acquire optimal health so that you may live the life you truly desire. Marsha Kaye, L.Ac, helps her patients achieve optimal health through acupuncture, including facial rejuvenation acupuncture, herbal therapies, qigong, cupping, nutritional and exercise counseling. Acupuncture has been proven to facilitate the healing of numerous diseases, alleviate physical pain and improve overall body function. Acupuncture is part of Traditional Chinese Medicine (TCM). TCM is an ancient medical system that uses a deep understanding of the laws and patterns of nature and applies them to the human body. TCM is not “new age,” nor is it a patchwork of different healing modalities. It is a complete medical system that has been practiced for thousands of years. TCM is holistic in its approach; it views every aspect of a person (body, mind, spirit, and emotions) as part of one complete circle rather than loosely connected pieces to be treated individually. In TCM, it is believed that the root cause of illnesses must be treated, as well as alleviating the symptoms. Kaye uses the principles of TCM as well as the extremely effective acupuncture techniques taught by Master Tung. While acupuncture is mainly known for alleviating pain, it also treats arthritis, asthma, addictions, digestive disorders, fatigue, insomnia, women’s issues and much more. It is an excellent approach to relieve stress, which is an underlying factor in many diseases. The World Health Organization now recognizes more than 40 conditions as being treatable by acupuncture. Kaye is licensed by the Texas Medical Board and is nationally certified as a Diplomate of Oriental Medicine by the National Certification Commission for Acupuncture and Oriental Medicine.

Health - Harmony - Joy BODY DOC’S BEST IN #AUSTIN

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Austin Sports Therapy 3303 Northland Drive, Ste. #210 Austin, Texas 78731 422 West Riverside Drive Austin, Texas 78704 512.407.8292 www.austinsportstherapy.com

From left to right: Drs. Tommer Arbuckle, Jill Thomson, Kyler Brown, DC

Still Think Everybody Hurts?

f your idea of dressing for success is a pair of running shorts and a tank top, you’ll want to know about Austin Sports Therapy. The doctors at Austin Sports Therapy are former athletes who specialize in the diagnosis and treatment of muscle, joint and disc injuries. Drs. Arbuckle, Brown and Thomson work alongside orthopedists, physical therapists, massage thera-

pists and acupuncturists in an interdisciplinary approach to care. “We don’t believe in one-way communication between doctor and patient,” Thomson says. “Rather than just treating the acute injury, our team approach to wellness is designed to put the patient on a unique, healthy course for the long term. With the right information and practitioners who listen, the patient can ultimately make good decisions about their own treatment program.”

Austin Sports Therapy opened its doors in 2008 and is a boutique clinic, where patients can count on working with their doctor directly, not through an assistant. Whether you’re an elite athlete or you’re lapped by them on the trail, you deserve pain-free workouts that help keep you motivated.

Medicine in Motion 13805 Research Boulevard, Ste. #150 Austin, Texas 78750 512.257.2500 www.medinmotion.com

Front row (left to right): Lindsay Rohler: Office manager, Dr. Martha Pyron MD, Patty Wine, ATC, LAT, CSCS (Athletic Trainer and Physical Rehabilitation) Back row (left to right): Colleen Straney (Acupucture, Herbal Medicine, and Massage Therapist) and GIGI the dog, Brooke Gunning LD, LN (Nutritionist), Sally Schonefeld (Medical Office Assistant), Candice Davis ATC, LAT (Athletic Trainer and Physical Rehabilitation), Lisa Meecey RT(R) (Radiology Technologist), Vanessa Bonilla (Medical Office Assistant), Dr. John Tuggle DC (Chiropractor)

WE ARE MEDICINE IN MOTION!!! ead by Dr. Martha Pyron, Medicine in Motion, is a sports medicine clinic in northwest Austin. MIM specialize in everything but surgery. In her career, Martha Pyron has been appointed team physician for USA softball and field hockey, Penn State University, The University of Texas and Vista Ridge High School. Putting together her vast knowledge of sports medicine and her experience gained by international travel with sports teams, she decided to create a clinic for the general public which would provide the excellent and diverse care typically offered to our Olympic athletes. Medicine in Motion is unique in the Austin com-

AUSTINFITMAGAZINE.COM AUGUST 2011

munity in that Pyron provides a variety of medical treatments depending on the particular injury or illness. Pyron has created a team of highly trained specialists who work together to provide the best care possible. MIM’s clinic offers physician-lead services of diagnostic evaluation including X-ray for everyday illnesses and injuries, physical rehabilitation, acupuncture and massage therapy, chiropractic and deep tissue treatments, nutritional evaluation and recommendations, as well as personal training to improve your sports performance. They believe that “exercise is medicine,” and “if you don’t move it, you will lose it.” Therefore, they

love working with people who want to start exercising, want to improve their performance in sport, or are injured and want to return to activity as soon as safely possible. They customize the care offered to each individual depending on their goals and aspirations. MIM also works closely with athletic teams to ensure their health and safety throughout their season. We use a computerized concussion evaluation system to make sure each concussed athlete returns to sport safely, perform preseason sports physicals and provide athletic training services for sideline care.

Special Advertising Section

Dr. Deirdre Rhoad Seton Northwest Hospital Health Plaza, 11111 Research Boulevard, Ste. #310 Austin, Texas 78759 512.476.9149

r. Deirdre Rhoad is a board-certified plastic surgeon specializing in procedures of the face, body and breast. These include face, neck and eyelifts, liposuction, tummy tucks, breast lifts, reductions and augmentations. As a small private practice, Rhoad and staff are dedicated to providing the highest quality care to their patients. They offer personalized attention in a friendly and comfortable environment. She and her medical aesthetician, Marie Strickland, also provide rejuvenating aesthetic treatments such as Botox, Dysport, Restylane, Perlane, PhotoFacial, scar and vein treatment, microdermabrasion, peels and facials.

As a woman plastic surgeon, she hopes she offers something different to the patient and plastic surgery. Beauty and symmetry is important to all of us. You may want to improve aspects of your physical self, you can rest assured that with Rhoad you will have a surgeon who listens, understands and cares about your concerns. Please give us the opportunity to serve your needs and call for a complimentary consultation.

Austin Integrative Medicine 3500 Oakmont Blvd., Ste. #103, Austin, Texas 78731 512.343.6223 | www.AIMMD.com

From left to right: Alice Prescott, DO, Ron Manzanero, MD, Debbi Winder, PA-C

More than just performance enhancement!

ustin Integrative Medicine combines the best of integrative and holistic medicine to build performance in every aspect of your life. Whether you’re looking to boost your stamina, build your muscle, recover from injury or just feel better, they have something for you. With therapies ranging from bio-identical hormones, chelation and nutritional counseling, to acupuncture and homeopathy, AIM focuses on improving not only your performance, but also your life and overall wellness. Their unique, multi-disciplinary approach will get you the care you need no matter your personal goals. Their staff works as a team to bring you the best in unified care. They can help you address toxic metals, low testosterone, menopause, adrenal fatigue, injury, weight management, insomnia and much more. At AIM we work with you, in a partnership to bring you the best, fastest, and most comprehensive results possible.

Here's what some of our patients have to say about AIM: “When I come into Austin Integrative Medicine I know I have a real partner who’s interested in answering my questions.” “I’m 73 years old, and I can still run a marathon. I don’t think I could be as physically healthy as I am without chelation.” “Austin Integrative Medicine is a place you can go and feel like people are wanting to help you.” So come in and let their team be a part of your team.

BODY DOC’S BEST IN #AUSTIN

Special Advertising Section

Back N Balance 1205 Nueces Street, Austin, Texas 78701 512.479.7878 www.backnbalance.biz From left to right: Drs. Shelley Lorenzen, Janis Frahm, Scott Sweeney and Patricia Gregg

rs. Patricia Gregg, Janis Frahm, Scott Sweeney and Shelley Lorenzen offer the National Upper Cervical Chiropractic Association approach to chiropractic. This gentle procedure restores body balance (alignment) that has been compromised by trauma, life events or emotional stresses. When the head, weighing 10-15 pounds, is knocked off balance from the spine through trauma or life events, the body must compensate in order to keep its center of gravity, creating postural distortions. According to research by Roger Sperry, Ph.D., the more mechanically distorted a person is, the less energy available for thinking, metabolism and healing. Over time, these distortions make it challenging for the body to function

properly. The doctors precisely analyze this area, and then a very gentle, specific adjustment is given to re-establish neutrality of the head, atlas and neck. This allows the body to follow and come back to balance as well. Having served the people of central Texas for over 15 years, they continue to welcome new patients, and thrive on bringing health and wellness to the community. As always, the doctors offer a complimentary consultation for anyone wondering if this might be a good fit for their needs.

AOMA Professional Clinic: Yongxin Fan, MD (China), LAC 2700 West Anderson Lane, Ste. #512 512.467.0370 | www.aoma.edu

r. Yongxin Fan sees patients at AOMA clinics in north Austin at 2700 West Anderson Lane. AOMA is a preferred provider for Blue Cross Blue Shield, United Healthcare and the Seton Health Plan. Fan started his practice in acupuncture and Chinese medicine upon graduating from Beijing College of Acupuncture and Traumatology & Orthopedics in 1991. He practiced and taught as an attending doctor and instructor in the Acupuncture Institute at The China Academy of Chinese Medical Sciences and at the Beijing International Acupuncture Training Center for ten years. In 2002, he came to the United States as a full-time faculty member and practitioner at AOMA Graduate School of Integrative Medicine. Fan has nearly 20 years clinical experience and expertise in treating the following conditions: musculoskeletal disorders, pain (headache, migraine, fibromyalgia, neuropathy, etc.), psychoemotional disorders (stress, depression, anxiety), digestive disorders, as well as the common cold, flu, allergies, insomnia, diabetes, shingles, skin disorders, menopause and PMS.

AOMA Graduate School of Integrative Medicine conducts more than 20,000 patient visits annually in its student and professional clinics, making it one of the largest providers of acupuncture and Chinese medicine in Central Texas. Caring for patients with the highest quality acupuncture and Oriental medical health care is part of AOMAâ&#x20AC;&#x2122;s mission. AOMA collaborates with healthcare institutions including the Seton Family of Hospitals. It gives back to the community through partnerships with nonprofit organizations and by providing free and reduced price treatments to people who cannot afford them. AOMA Graduate School of Integrative Medicine offers a masterslevel graduate program in acupuncture and Chinese medicine, preparing its students for careers as skilled, professional practitioners. AOMA is one of the leading graduate schools of acupuncture and Chinese medicine in the nation. To learn more about the school and clinics, visit their website at www. aoma.edu. BODY DOCâ&#x20AC;&#x2122;S BEST IN #AUSTIN

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LOOKING, BEING AND FEELING LIKE THE #10FITTEST BY KAREN LITTLE & EMILY ALVERS, MS, CPT, CSN PHOTOGRAPHY BY ANNIE RAY

LOOKING THE FITTEST mily Alvers lives and E breathes fitness. Sickness in her family inspired her to

be a healthy lifestyle advocate. Since people look to her as a fitness guide, Alvers strives to always look her fittest. Alvers has a lot of experience under her belt. She is a personal trainer, sports nutritionist, conducts fitness seminars and is in the process of conducting a 12-week fitness challenge for corporate businesses as well as a healthy cookbook for children. Do you have someone who looks up to you? Follow Alver’s example. Make your priorities, be a positive influence and others can’t help but take notice. WHAT’S SHE WEARING? A new Fall line from Luke’s Locker + Nike Women’s Phenom Vap Jacket $100 + Nike Victory Shape Women's Sports Bra $42 + Nike Dri-FIT Slim Fit Women’s Training Shorts $40

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WHAT INSPIRES YOU TO STAY FIT?

I don’t ever want to feel like I can’t do something because of my health. That’s just crazy to me — to be held back by something you have control over. 62

AUSTINFITMAGAZINE.COM AUGUST 2011

I think that I’m different than a lot of fitness experts because, for me, it’s never been about having six pack abs or looking a certain way. I lost both of my parents to cancer, and a lot of people in my family are not healthy. I don’t want to go through everything they went through. My husband and I just returned from Yosemite National Park. I am able to hike North America’s tallest waterfall and just enjoy life with my husband. I don’t have to worry about how I look in a pair of shorts, or if I’m uncomfortable or if I can fit into an airplane seat. When I have kids, I want to be someone that they can look up to and set an example. That’s really what inspires me. I don’t ever want to feel like I can’t do something because of my health. That’s just crazy to me — to be held back by something you have control over. I have a lot of people looking to me as an example, which definitely motivates me. It’s not fun to pass up the bread bowl or dessert at dinner, but just knowing that other people are looking to me for inspiration automatically motivates me.

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BEING THE FITTEST ON LOCATION AT PURE AUSTIN GYM (TOWN LAKE)

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BULGARIAN SPLIT SQUAT + OVERHEAD PRESS

STEP 1

STEP 2

STEP 3

This move starts as a Bulgarian Split Squat. Keep one foot planted steadily on the floor and the other on a bench. Keep your back leg straight and hold dumbbells parallel to your shoulders.

In the same stance, lower your body towards the ground. Make sure that the front knee does not travel forward past your toes. Focus on stabilizing your core and keep your weight centered through the heel on the floor.

As you push your body back up to starting position, raise both dumbbells together overhead to achieve an overhead press. Return dumbbells parallel to shoulders and repeat steps for 12-15 repetitions on each leg.

PLANK ON THE BENCH

STEP RIGHT IN PLANK ON THE BENCH

After your squats, use the same bench and free weights and get into plank position. If this move is too advanced, try it without the bench. Use your feet for balance but focus your weight towards your arms and shoulders. Do a few reps of push-ups.

LIFESTYLE LOOKING, BEING AND FEELING LIKE THE #10FIT TEST

BEING THE FITTEST (CONTINUED)

SINGLE-FOOT SQUAT

OVERVIEW

This is a great test of leg strength and balance. Keep your elbows high and back straight. Focusing on movement helps you keep balance. To add more cardio and make it a tough workout, add a hop on one leg when you get back to the top.

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Place your feet into the cradles. Apply downward pressure with the tops of your feet. Lie flat on your stomach and keep your hands flat on the ground, shoulderwidth apart.

Press yourself upward until your elbows are extended. Stiffen your torso by contracting your abs, glutes and thighs. Keep your back straight and knees extended.

AUSTINFITMAGAZINE.COM AUGUST 2011

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STEP 4

While maintaining a rigid torso, pull your knees to your chin, and release the crunch back to push-up position. Contract your glutes and quadriceps if you are unstable — TRX constantly challenges stability.

Repeat.

LIFESTYLE LOOKING, BEING AND FEELING LIKE THE #10FIT TEST

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lvers says that nutrition and exercise are equally important factors. So if exercise gives you energy, and nutrition contributes how you feel, wouldn’t you want both factors working in harmony for your greater good? “The things you put in your mouth absolutely control your mood, energy and willingness to try new things,” she says. “It’s a whole mindbody connection. It’s all so interrelated.” Other than physical activity and nutrition, it’s just as valuable to have an outlet that provides mental clarity. Everyone needs a healthy dose of inspiration. While on the road, Alvers likes to read sports biographies to keep her on a positive path. “I always like hearing about others who have overcome obstacles, or found inspiration in unlikely avenues in life,” she says. Feeling fit is the heart of this triad, and it provides the ultimate payoff. If you feel great, then nothing can hold you back. Alvers believes the word “fit” encompasses the whole triad: looking, being and feeling. When you wake up with energy and a positive outlook, nothing is standing between you and your dreams.

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BY PATRICK EVOE, PROFESSIONAL TRIATHLETE

erhaps you want to be one of Austin’s next 10 Fittest after reading this issue. Maybe you’re a newer athlete wanting to get to the next level, or you could be ready to try qualifying for a top-notch race like Boston or Kona. Whatever the reasons, most athletes are constantly searching for a way to get a fitness boost. In my experience, there are several key ways athletes take themselves to the next level. There is, without a doubt, a physical component to progression, but what sets apart those who made significant gains and elites are their mental approaches and perspectives. Below, I’ve outlined several of these key aspects to progression. It may be too much to take these all on at once, but if you pick a couple and focus on incorporating those ideas into your regime, you will quickly find yourself working towards that next level of fitness.

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Sense of Purpose - The first and foremost aspect of taking yourself to the next level is to have a strong sense of purpose towards what you want to achieve. This sets the stage for every other pathway to progression. You must see that goal, conduct yourself and make decisions as if you’re on your way to accomplishment. You must use that sense of purpose in how you manage your training, races and the decisions you make. Without this perspective, you may find it difficult to achieve the results you seek. Focus - The most important thing is to make the most important thing the most important thing. Every great athlete has the ability to hone in and execute on the most important objective in front of him or her. This can be very challenging. Life presents us with plenty of good and bad distractions. The athlete who is going to take himself or herself to the next level of fitness will find a way to block out those sidetracking items.

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“In my experience, the most overlooked aspect of training is the recovery,” says Pat Evoe. Consistency - One of the most important ways to realize fitness gains is to achieve consistency in your training. Constant yo-yoing of training and not training is one of the biggest hurtles to progression. Work, personal lives and injuries will always present challenges to your ability to train and recover day in and day out, but those who find ways to manage those interfering factors will reap the benefits of repeatability over time. There’s no magic, those who can continue to train over time without interruption will continue to progress.

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Details - As an athlete, there’s a fine line between getting too wrapped up in the little things and maintaining a healthy view of the big picture. If you want to take yourself to the next level, you always have to give attention to the details surrounding your training, preparation, equipment, technique and events. As you advance, time and speed gains are more difficult to achieve, but often times there are gains to be made in the details. Technique improvements, biomechanical fine-tuning and equipment changes are all areas where you can find incremental gains. You may be surprised with the results when the details are added up over time. Recovery - In my experience, the most overlooked aspect of training is the recovery. Most athletes don’t take it seriously enough. When I started racing triathlons as my career, my coach told me that outside of my training

sessions, I should be the most boring person I know. His point was that in order to truly progress, I needed to recover as hard as I train. The basic tenants of exercise physiology are surprisingly simple: create an overload and then recover. We spend a great deal of time and effort on creating overload in our workouts, but to realize the gains, equal attention should be given to recover properly. If you are looking to make that next level, you have to make your hard harder and your easy easier. Preparation - To achieve the next level of fitness and success in racing, athletes must give specific attention to the proper preparation for their events. It’s easy to fall into step with a pattern of workouts or a training routine you enjoy, but that may only take you part of the way. You must take a cold, hard look at the event you’ve chosen and really ask yourself what needs to be done to make that achievement. Will the same track sessions, long run or group ride get you where you need to go? Or do you need specific sessions to prepare? Casual marathoners are very comfortable doing the weekend group long runs and a few 800s on the track during the week, but not many are willing to do the long hard tempo runs necessary to condition the body to sustain strong paces for long periods of time. This is the type of preparation needed to get to that next level of fitness. It’s not to say that you should to go out and just do a lot of random hard miles, rather you need

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to look specifically at the preparation you need to achieve that end goal. Diet and Weight - There is a lot of focus and coverage in sports media about diets. The truth is that in endurance sports, the diet is a means to one of the most important pieces of the fitness puzzle: power to weight ratio. Another simple tenant of taking yourself to the next fitness level is to get your power up and your weight down. It is so simple but of the utmost importance. Every single elite athlete knows this and makes weight management a primary focus in his or her regime. This is the easiest way to get faster and fitter, but seems to be the most challenging to the average athlete. Casual athletes often will spend time, money and effort on every other aspect of training, but will not make the effort to lose the pounds. Runners, cyclists and triathletes will all benefit from an increase in their power to weight ratios. If you’ve hit a plateau in the power side of that equation, you’ll see an immediate boost if you change the weight side of the equation. Unless you’re already very lean, you can probably stand to lose 5 to15 pounds. It’s free speed — all you have to do is exercise a little eating discipline! As long as you don’t get too lean to the point where you start losing power, attention to getting to a healthy and light race weight will give you great benefits.

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HEALTH AUGUST 7: SALSA LESSONS Learn how to dance Salsa with instructor Raul Ramirez. In addition to teaching the steps, Ramirez spends a few minutes educating attendees on the history and background of Salsa music and dance. Sundays in August, 2:30 p.m. • Carver Branch of the Austin Public Library austintexas.gov/library AUGUST 13: GREEN30 CHALLENGE COMPOSTING CLASS Health means the environment, too. This month, take the Green30 challenge! Complete this free composting class and downsize to a green 30-gallon trash cart, and you’ll be eligible for a rebate of up to 75 percent off the cost of a backyard composter. Saturday, 9:30 a.m. • Downtown Farmer’s Market • austin360.com

FITNESS AUGUST 1-18: THE FIRST TEE OF GREATER AUSTIN Youth ages seven to 17 will enjoy this golf camp, where each day will feature fun, challenging golf game activities, as well as exposure to our research-based Life Skills Experience curriculum. Participants will be grouped according to age, First Tee Life skill and Golf skill levels. Lessons will be taught on the practice areas, short course, and golf course. Recurring through August, 9 a.m. to 3 p.m. The Harvey Penick Golf Course • firstteeaustin.org

AUGUST 4: KIDS’ CHARACTER DANCE A specific subdivision of classical dance, character dance is the stylized representation of a traditional folk or national dance, normally from a European country, and uses movement and music adapted for the theatre. Imparted in a kid friendly way, this class will teach kids the basics of character dance. Thursdays in August, 3:45 to 4:45 p.m. • Butler Community School • balletaustin.org

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NUTRITION AUGUST 13: ICE CREAM FESTIVAL Do you scream for ice cream? If you do, bring yourself, your friends, your family and your dog to the Austin Ice Cream Festival. This yummy event will include lots of games, activities, contests and live entertainment as well as what we all scream for: ice cream! Saturday Waterloo Park • roadwayevents.com AUGUST 28: AUSTIN CHRONICLE HOT SAUCE FESTIVAL If you want to beat the heat this summer then you’ve gotta eat the heat! Join the Austin Chronicle and the Capital Area Food Bank of Texas for one of the largest hot sauce festivals in the world. The hot sauce contest has three levels of competition: individuals (homemade), restaurants and commercial bottlers. This one-of-a-kind event has become one of Central Texas’ biggest and best known parties. Sunday, 11:30 a.m. to 5:30 p.m. Waterloo Park • austinchronicle.com

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AUGUST 6: TAPESTRY DANCE CLASS Want to dance? Well slip on those shiny shoes and sign up for this tapestry dance class for teens and adults, which features world class artists including co-founders Acia Gray and Diedre Strand. Saturdays in August, 11 a.m. • Tapestry Dance Company Studio tapestry.org

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AUGUST 4- 13: ZILKER SUMMER MUSICAL Celebrating its 53rd year, the folks with the Zilker Summer Musical bring you another spectacular performance for the 2011 season. Bring a date, a friend or the whole family out to see Footloose on stage in the beautiful Zilker Park, right across from the pool. Thursday thru Sunday, 8:30 • Zilker Hillside Theater • zilker.org • Free AUGUST 14: BE YOGA GRAND OPENING PARTY Join Austin’s newest donation-based yoga studio for complimentary food, drinks, and lots of entertainment in celebration of Be Yoga’s opening. Be Yoga founder CiCi Parsons and her staff will be on hand to meet and greet everyone (open to the public) as you mingle and enjoy another uniquely Austin yoga destination. At 43 Rainy St. (Legacy on the Lake condos across from Milago condos) 8 p.m. to 12 a.m. AUGUST 17-21: RINGLING BROTHERS BARNUM AND BAILEY CIRCUS Hop aboard the Ringling Bros. train at the Frank Erwin Center for a thrillfilled, mind-blowing excursion that will bring you

AUSTINFITMAGAZINE.COM AUGUST 2011

extraordinary performers and amazing animals from all over the world! Wed. through Sun. Frank Erwin Center • uterwincenter.com AUGUST 27: AUSTIN BAT FESTIVAL The seventh annual Batfest will feature arts, crafts, music, food and bat watching. Come out and see between 1.5 and 2 million Mexican Free Tail Bats against the scenic backdrop of Town Lake and downtown Austin. Also enjoy the music of over 20 bands on two stages, while shopping for creative items made in Austin! Saturday, 1 p.m. to 12 a.m. • Congress Avenue Bridge • roadwayevents.com • Free AUGUST 26: EAST END FOURTH FRIDAYS Experience this unique art and culture-driven event that helps showcase the diverse cultural attributes and historical identity of Austin’s East End. The event is specifically driven to promote the neighborhood’s fine artists, businesses, cultural, civic, commercial and governmental groups in a relaxed open-air market environment to the revitalized East end of Austin. Friday, 7 p.m. • East 11th Street • austin360.com

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RIDES & RACES AUGUST 6: WATERMELON CRAWL 5K Located in the quaint De Leon, Texas, this first annual 5K is in conjunction with the popular Peach and Melon Festival, held the first week of August every year. It’s a little far off the beaten path, but the spectacle is worth the two-and-a-half hour trek from Austin. Start Saturday morning off with the 5K, head “downtown” for the Seed Spittin’ Contest and finish your night off with the largest tractor pull in central Texas. Saturday, 7:30 a.m. • First Baptist Church runtex.com AUGUST 13: TEAM JAYLIE 5K AND FUN RUN Come walk, run or jog for Jaylie, a local five-yearold who was recently diagnosed with an aggressive form of brain cancer. After the race, celebrate with the entire family at an event including a DJ, face painting, prizes and more. The race will be chip timed with prizes for top finishers. Saturday, 7:30 a.m. • Southwest Williamson Country Regional Park • teamjaylie.org AUGUST 13: ALAMO BEER CHALLENGE RACE #2 This 8K and 15K evening run is perfect for you if you are marathon or half marathon bound. After the race, enjoy the food, which will be provided by Highlander Bar. Alamo Beer and Ranger Creek Brewstillery will also be on hand to talk about the art of brewing. Saturday, 7:30 p.m. • McAllister Park, San Antonio • scallywompus.com

AUGUST 13: 5K FOR CLAY This 8th annual, chip timed 5K honors Clay Madsen and the Clay Madsen Recreation Center in Round Rock. Register fast to receive a free dry-fit tee, which will go to the first 350 entrants. Saturday, 8 a.m. • Clay Madsen Recreation Center • runtex.com AUGUST 14: INSPIRE KIDS TO TRI Lifestyle patterns can be established during younger years. This triathlon, 1K and 5K runs help children and their physical, mental and social development. Their mission is to inspire kids to participate and offer the opportunity to have fun while being fit and reaching goals. Inspire your kids to participate and watch TRI-ing turn into success! Sunday, 8 a.m. • Elizabeth Milburn Park, 1901 Sun Chase Boulevard, Cedar Park • inspirekidstotri.com AUGUST 20: 10TH ANNUAL DEEP EDDY MILE Voted Austin Chronicle’s Best Splash & Dash, the Deep Eddy Mile is a 1766 2/3 yard (53 laps of the 33 1/3 yard pool) swimming race. Each participant gets his or her own lane, and competition is open to adults 18 and over. Come be part of this Austin tradition! Saturday, 9 a.m. • Deep Eddy Pool americanswimmingassociation.com

race in the Sweet & Twisted tradition. Choose from three different distances and even opt to tack on a super tough 2.5 miles afterward. All events are manually timed with prizes going to the top five men and women in each category. Refreshments will be provided after the swim! Saturday • Mansfield Dam redlicoriceevents.com AUGUST 28: 4TH ANNUAL NOCC BALANCE 5K AND KIDS’ K Help break the silence on ovarian cancer and sign up for this family friendly event that will keep the whole gang entertained. What better way to bring the whole family together than to run, walk or stroll to help others affected by ovarian cancer? Sunday, 8 a.m. The Domain • balanceaustin.com AUGUST 28: 10K JALAPENO DEL SOL The course for this chip timed race runs through heavily wooded dirt trails. The trails are rocky and uneven in places, so paying attention is critical. Trails will be marked with flour on the ground, orange tape and directional arrow signs. All runners will receive post-race breakfast tacos, a tech tee and cerveza for those of age. Sunday, 8 a.m. • McAllister Park, San Antonio • runtex.com

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AUSTINFITMAGAZINE.COM AUGUST 2011

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

Monica’s Thoughts

ourth of July turned out to be a fun weekend full of little work and lots of play all the way through Monday. That might not have been such a big deal, except that I had KMB feature scheduled with Dane’s Body Shop Tuesday morning. After one too many Mexican Martinis (yes, I do drink occasionally) on Monday afternoon, I ended up getting in bed pretty late and forgetting to set my alarm. Thankfully I woke up early with a splitting headache and needed water, aspirin and one of my cleanse drinks which works miracles on all kinds of issues. While up I noticed my alarm wasn’t set and went back to bed for a 90-minute snooze. Upon waking again I lost the headache but still had a dizzy and extra slow pace. Not good for hardcore training, but being the professional, I managed to get to Dane’s only five minutes late. Serves me right to play like that! After meeting Dane and checking out his very cool indoor/outdoor studio, we quickly got started on the intense program he devised for my workout. He had a full body workout planned that was definitely going to kick my bootie! Before we got started, I had to admit I

PHOTOGRAPHY BY BRIAN FITZSIMMONS

was feeling pretty icky. He erased the last line on the workout menu and brought a couple sets off. Surprisingly, I made it through the workout. I am sure it had a lot to do with Dane being so helpful and encouraging. Even though I was feeling weak, Dane knew exactly when to push for a little more and when to give me a couple extra seconds of rest. The workout was definitely fun and challenging, including many different styles of exercise: yoga, medicine ball, KettleBells, boxes, even some MMA-style or kickboxing drills. Dane brought all of it together and formed a workout that I desperately needed after what I did to myself the night before. I am sure I would not have put myself through something so challenging on my own, feeling the way I felt. Dane invited me back for another workout when I am feeling more alive. Since it was so fun and invigorating, I plan on bringing a few friends to enjoy the torture session with me! Dane is a great instructor who obviously spent many years tailoring his skill set as a trainer. I would definitely recommend him to anyone at any fitness level. I’d like to give much appreciation to Lululemon Athletica for the cute outfit and Hair Angel for my pretty hair design! afm

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THE FUNNY SIDE OF FIT BY JB HAGER

t’s always an awkward moment when you become something you used to laugh about. I am now that guy. I used to laugh when people told me they were doing a “detox.” It seemed cowardly and one step short of sawing off a limb just to lose weight. Now I look at it more like being a kid and sitting on a phone book to reach the dining room table. Sometimes we just need a little boost. I have to mention that my wife, Erin, takes good care of herself. She works out six days a week and practices moderation when it comes to adult beverages. I, on the other hand, am no role model. I also work out six days a week, but I sometimes destroy my body with Stella Artois and vending machine oddities at the radio station. Her goal was to “feel better.” My goal was to “feel good,” so we decided to cleanse. First, we had to choose a method of detox. I have heard of many horrible methods, such as the one some friends did on a retreat. They spent the entire day hiking a mountain. When it was time for lunch, they handed each hiker four almonds, and that was it. My wife and I had to choose carefully. I won’t bore you with the details of the cleanse, but it was essentially the “Lazy Man’s Juicer.” It was six drinks a day alternating between fruit and veggie mixes. We stupidly paid a hefty price for someone on the other side of the country to whip juice together, bottle it up and ship it to us. It was expensive and created quite a large carbon footprint. Obviously, we are somewhat lazy, or

AUSTINFITMAGAZINE.COM AUGUST 2011

we wouldn’t be in this ridiculous detox situation anyway. Why not let someone else make it? Day one was miserable. All we could think about was eating. It made us realize how often we eat, even if it’s a healthy snack. We were anxious, irritable and felt like we needed a session with Dr. Drew just to get through it. Day two wasn’t bad — other than being made fun of by co-workers for coming to work with all my cute, labeled bottles. After work, my wife and I spent most of the day talking about how hungry we were. The grass in our back yard was suddenly looking as appetizing as a grilled salmon at Jeffrey’s restaurant. Later that night, we were driving across town and decided sharing one order of fries from P. Terry’s wouldn’t kill us. We got them, but neither of us wanted to take the first bite. We discarded them tearfully at home. The third and last day was mostly spent grabbing our guts in the mirror, pointing out

that it used to stick out to “here,” but now it was only to “there.” I really did start to “feel good,” and my wife was starting to “feel better.” We spent a good majority of day three discussing which fresh juices would go best with vodka after this was over. The results: I lost 10 pounds and Erin lost five. We immediately decided we can do this ourselves and spent hundreds of dollars on a juicer and some hours in the produce section the following day. It’s only been a week but we spend a disproportionate amount of our day grinding fruit. No wonder it takes so long at Daily Juice. One week after the detox, I’ve gained back the 10 pounds plus a couple of extra, most likely from my “Grey Goose N’Juice.” My wife, however, looks amazing. JB Hager can be heard on the JB and Sandy Morning Show from 6 to 10 a.m. on Mix 94.7.