December 2015 - The Best Of Issue by Austin Fit Magazine

f o T S S E B ARD M F A 5 201 56

ness and Fit Health gories Cate

December 2015

W A

Thank You Austin

crossfitcentral.com @Crossfitcentral (512) 507-6450

Dec 2015 Features + Cover Stories

Startin g o n pag e

The Best OF 2015

Our annual survey results are in! And now, we present to you the most popular people and places in Austin’s health and fitness community.

Eliminate the traditional roux and you’ve got a reduced fat (but still delicious) chicken gumbo!

30 First Position

How professional dancers train for the iconic “Nutcracker.”

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56 Stocking Stuffers

Last minute, practical, and affordable gifts for your favorite cyclist, swimmer, runner and adventurer.

F l at wat e r F o u n dat i o n Be st Loca l Health - Focu sed N on p rof it

68 Change of Pace

How to transition from road to trail running.

photography by Brian Fitzsimmons

22 Lite Chicken Gumbo

Dec 2015

Departments + In Every Issue

FUEL

Holiday Hits 24 When it comes to holiday potluck parties, coming up with a crowd pleasing dish can be a challenge. Luckily, we’ve got the recipes nobody can say no to. The Freshman 15 26 Whether you’re a student trying to keep the weight off, or you’re a parent worried about their son or daughter’s rapid weight gain, nutritionist Carly Pollack’s advice will go a long way.

LIVE

Taking the Fit Life on the Road 32

We’ve often thought of recreational vehicles as large and clunky, but now there’s a newer, sleek RV model trending with fit folks.

LOOK

Subscription Boxes 58 They’re the gift that keeps on giving. Send your loved ones a monthly surprise that they’ll be looking forward to even after the holiday season has passed.

FEEL

Sleep Busters 60 Sleeping: it takes up a third of our lives. So why not find out how to make the most of it?

TRAIN

Winter Swimming 64 Don’t let lower temperatures deter you from swimming in the winter.

Anatomy of a Pose 71

One Footed Pose sounds and looks more intimidating than it actually is.

Prep for Ski Fun 74 For anyone who has ever gone skiing, you know the first day leaves you feeling sore. Get your muscles ready for the slopes with this month’s workout.

In Every Issue 10

From the Publisher

From Our Readers

Contributors

On the Web

Fit Focus

FAQ

New to Austin

Healthy Bits

Events Calendar

Rides & Races

Discover!

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photography by Jenny Sathngam

Staff Picks 21 The AFM staff reflects back on the best gifts they’ve received during the holidays.

HOLIDAYS PLACE YOUR HOLIDAY ORDERS FOR ANY ITEM ON OUR MENU! Whipped Sweet Potatoes • Macaroni and Cheese • Bowtie Pesto Pasta

A ND DO N 'T F ORG ET DESSERT! Flourless Chocolate Torte • Strawberry Muffins • Cookies

GALAXY CAFE GIFT CARDS MAKE A GREAT GIFT! Our Gift Cards are redeemable at any Galaxy Cafe location, Zocalo Cafe and Top Notch Hamburgers!

Publisher’s Letter

ell, here we are in the last month of 2015. And in a break from our traditional editorial calendar, the AFM team thought, since this month is all about the holidays and hoopla, it would be cool to celebrate “The Best of 2015” in December instead of January. Now I don’t know about you, but in my opinion, this has been some kind of year! It seems like there hasn’t been much in terms of moderation. It’s like the middle ground has been washed away and we are left with the extremes, literally and figuratively. Of course, life’s contrasts are what make us appreciate the good from the bad and the best from the rest. It is this comparative thinking that serves as one of the key building blocks of learning, improving and ultimately excelling. Our AFM FITTEST event reminds me every year of “the thrill of victory and the agony of defeat.” It also inspires me with the courage of those who compete and celebrate the positive side of the accomplishment, win or lose. For these wise souls, the ultimate benefit in “getting out there” is the learning opportunity. It’s not just knowing how you stack up, nor even the satisfaction of an effort well ventured, but it’s a way to gain an understanding of how to improve in something you care about. For eleven months out of the year, readers pick up our magazine and take an interest in all of the content we put together—and for that, we are so grateful. However, when we put together the “Best of” issue, we give the power to our readers. Each year is a surprise, which is one of the reasons we look forward to it. There are repeat winners who have gone undefeated, single vote margins between first and second place, as well as surprising newcomers who take the title. It’s often valuable to have insight into the preferences of our readers because it helps guide our own content moving forward. That said, I want to congratulate our winners whose exemplary work and service throughout the year has earned them the highest accolades. Their focus on their customers and clients has been over the top and it shows. There is a saying about quality: ”You will know it when you see it.” And for these organizations, that mantra is their mission. Great job, everyone! One last thank you goes out to you, our reader. This year, we had the largest number of people participate in our “Best of” survey and cast a vote to be heard. It’s your passion that drives this community to unmatched eminence and success. Have a wonderful holiday and a great 2016!

Keep Austin Fit,

Lou Earle, Publisher, CEO

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COO/Associate Publisher Alex Earle Managing eDITOR Gretchen Goswitz Creative Director Weston Carls Advertising Consultants Betty Davis, Brian Martinez, Andrea Rayner Operations & Content Coordinator Devyn Bernal Writers Carrie Barrett, Nicole Beckley, Devyn Bernal, Mallory Brooks, Mark Henricks, Darryl Payne, Jr., Lorin Peters, Carly Pollack, Diane Vives, Echo Giesel Widmer Proofreader Adam Deutsch Design Intern Oksana Hays General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions gretchen@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings austinfitmagazine.com/events Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

Please recycle this magazine

photography by Dennis Burnett

What a year!

Publisher/CEO Louis M. Earle

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From Our Readers

How do you

#KeepAustinFit? Available at your local run specialty store.

Every month, we challenge our readers to show off how they keep Austin fit and you never disappoint us! Thanks to @whereismona, @naked_coconut_eats, @crushfitnessatx, @oh.1991, @fitnessrellim, and @theoriginalworm for keeping Austin fit! AFM wants to hear from you! Letters should be addressed to Letters to the Editor, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is editors@austinfitmagazine.com. All letters should include the writer’s name, address (email included), and daytime phone number. We are unable to acknowledge or return unpublished letters. Letters may be edited for length and clarity.

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

Jamie Tisdale Native Austinite, Jamie Tisdale, grew up immersed in the Arts. As a result she has an affinity for all things creative. This passion has driven her to become an accomplished actor, a yoga teacher and a photographer. She finds beauty in all things and believes that while living in the moment is key, photography allows that moment to forever remain. While not snapping photos, you can find Jamie on the trails of the greenbelt with her golden doodle Afi or doing stretchy yoga poses in between sets at the gym.

Jenny Sathngam Jenny is a self-taught lifestyle photographer based in Austin, Texas. She found her way to a career in photography by way of business school, a shedding of possessions, and a year long residency in Sydney, Australia. Jenny enjoys both work and play in the great outdoors and has been commissioned by clients such as: YETI Coolers, Mountain Hardwear, St. Lucia Tourist Board, and Texas Monthly. She is currently on a mission to swim in and photograph every swimming hole in Texas.

Nicole Beckley Nicole Beckley is an Austin based arts and culture writer who has written for Texas Monthly, Tribeza, Giving City, 7x7, and The Onion AV Club. A native Texan, Beckley grew up in El Paso, TX and graduated from Stanford University with a degree in Urban Studies and Communications. In her free time, she enjoys finding new hiking trails and running around Lady Bird Lake.

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

Devyn Bernal Devyn Bernal recently made the move to Austin after spending most of her life in Dallas. Having studied journalism at the University of Alabama and University of North Texas, her focus is writing and editing. Her number one goal is to stay active, whether that's here in Austin or in a new city across the country. When she is in town, she's researching a new story or bartending at Star Bar. In between, she enjoys mystery novels, craft beer, classic movies, and running.

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Write for AFM Letters should include the writer’s name, address (email included), and daytime phone number as well as a short description (250 word max) of the article premise. Send to Story Ideas, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is gretchen@ austinfitmagazine. com . Response

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

Submit FitFocus Photos Photos must be original artwork submitted in 300 dpi. Include credited photographer’s name, title of photo, and location in an email with the photo attachment. Email photos to fitfocus@ austinfitmagazine. com . Images

published in Austin Fit Magazine become the property of AFM.

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On the Web What our readers like

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

New Year’s Resolution Time and time again, the goal to lose weight tops the list for No. 1 New Year's Resolution. When Jan. 1 2016 rolls around, what do you intend to achieve in the year ahead? Go to austinfitmagazine.com to complete our questionnaire—we want to know your resolutions!

@AustinFit /AustinFitMagazine

New T-Shirts & Tanks Available! We know you’d shout it from the rooftops if you could, but there’s an even better way to tell people that you keep Austin fit. Head to our website to check out the new AFM merch: new t-shirts for men and tank tops for women. It’s also a great gift for the upcoming holiday season!

C h e c k o u t A F M b i - M o n thl y f o r

@AustinFit

New Stories

People, Profiles, & News

Deals

Events

Workout Video

In this month’s workout, trainer Diane Vives guides you through a series of conditioning exercises that will prepare you for an active vacation. These movements will make you a stronger skier on the slopes. 16 • au sti nfI tm agazi ne.c om • 12 .2 015

photography by Brian Fitzsimmons

S u b s c rSubscribe i b e at a atuaustinfitmagazine.com stinfitmagazine.com

Fit Focus Tofino, British Columbia (Vancouver Island) Surfer eats a pineapple like a barbarian at Cox Bay. Photo by Jenny Sathngam

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

2015

Coaching By the Numbers

Athletes in 2015

122

Finish Lines

Half/Full Ironman finishes: 15

Athlete Podiums

Half/Full Marathon finishes: 10

Personal Records Achieved: Countless

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Staff P i c k s

Devyn

Alex

1. A full football uniform including real pads, and helmet. I never got to play football because I played other sports that conflicted, but I always wanted the outfit and to knock people around with my pads and helmet (my brother ended up getting the brunt of my tackles). My parents surprised me with the real deal full-on outfit! To boot, they also surprised me with a soccer goal in the back yard built by my dad and his friends. It was truly a Christmas I'll never forget.

1. My NutriBullet. I got it from my mom, and it's blessed me almost every morning with a breakfast smoothie ever since. 2. Fitbit Charge! I've been patiently waiting for Christmas to ask for a fitness watch, and this one is my favorite.

2. A Suunto watch. They're beautifully designed, and have every necessary function for all the active things I like to do.

Was it a Furby? Or a BB gun? Maybe a basketball hoop? We asked the AFM staff what their favorite holiday gifts were, and what they’re hoping for this year!

Brian

1. When I was 10 I got a Cockapoo for Christmas. 2. Fresh pair of Nike Metcons for CrossFit! They double as a lifter and everyday shoe.

Gretchen

Weston

1. A Compaq desktop computer when I was in 7th grade. 56k modem and my own phone line. Ha! 2. A Texas Parks and Wildlife Pass to freely travel to the most beautiful spots in Texas. Who’s coming with!?

1. Two months paid membership to Of The Lion! I liked it so much I still go there for my weekly workouts. That gift got me through the door and into a fitness family I am so grateful for. 2. Some trendy sweats from Outdoor Voices or Juli Bauer’s Paleo Cookbook. I love cooking almost as much as I love not wearing pants (and the sweatpants at OV are the next best thing to being naked).

Have You Been NAughty or Nice? Tell us what’s on your wish list @AustinFit

Betty

1. Surprise tickets to a Bruce Springsteen concert! 2. Vitamix to make yummy smoothies. They finally came out with a small version size so it will fit appropriately on and under your home countertops.

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pe i c e r afm

s. e ing t th ec even g rf pe ber em ec

This g umb o is tradi gre tion atly al m for b red e tho atch uc do coo ed f pro kin in ga d fa uc nd tb i ng to y sta th yw e r elim o ar in ux m at .T in on h is co ld D

What You Need

By Darryl Payne, Jr., Whole Foods Market—Lamar

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How to Make It 1. In a medium skillet, heat the olive oil and sauté the onions and garlic for about 10 minutes to caramelize. Blend with ½ cup of water until smooth and set aside. 2. In a 4-quart pot, sauté the celery and bell pepper on a medium heat with ¼ cup of vegetable stock until soft. Add the flour and continuously stir for 5-10 minutes to develop a dark brown roux. Add the onion-garlic puree and stir for another 3 minutes. 3. Add the remainder of the stock, chicken, bay leaf, okra and seasonings. Cover and let simmer for at least 30 minutes, stirring occasionally. The longer it simmers, the more the flavors will develop. Simmer for up to 2 hours. 4. Serve with brown or white rice and garnish with the green onions and parsley.

Enjoy!

photography by Brian Fitzsimmons

LITE Chicken Gumbo

2 tbsp. olive oil 1 large yellow onion, sliced ½ cup garlic cloves ½ cup all-purpose flour 2 qts. vegetable Stock 5 stalks celery, diced 1 large bell pepper, small diced ½ rotisserie chicken, meat pulled 1 bay leaf 1/3 lb fresh okra, sliced 1 tbsp. Creole Seasoning ½ tsp. salt ½ bunch green onions, sliced diagonally ½ bunch Italian parsley, chopped

Fuel

Healthy Holiday Hits When it seems like all of your friends and family have varying dietary needs, prepare a holiday dish that is sure to be a crowd pleaser. By Lorin Peters

uring the holidays most of us look forward to the same signature dishes that we crave as soon as the seasons turn to fall. Each family has their own traditions, but I find that holiday parties and family gatherings are overflowing with casseroles and calories. Why can’t we make something worth craving, but is not going to increase our waist size? Oh wait, we can! The following recipes are new takes on very “typical” holiday dishes that have been modified to be healthy without sacrificing flavor.

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Pumpkin Spiced Maple Poached Cranberries Instead of cranberry sauce 3 ½ cup fresh cranberries (usually 1 bag from store) 2 cup maple syrup 1 cup honey 3 tsp pumpkin pie spice 3 tsp ground cinnamon 1. In a medium/large glass container with a lid, arrange cranberries into a shallow layer ( just to ensure that the cranberries are fully submerged in liquid). 2. In a small sauce pot, bring the maple syrup,

honey, and spices just up to a boil and whisk together. 3. Remove from heat and let cool for about a minute. 4. Pour hot maple mixture over fresh cranberries, and cover with a tight fitting lid and let sit in a warm part of your kitchen. Do not put in the refrigerator! 5. Let poach for approximately 1 hour. *This dish can be made ahead of time. When ready to serve, just warm maple/cranberry mixture in microwave or on the stovetop.

Charred Mushroom & Green Bean Salad with Toasted Almonds Instead of green bean casserole Green Beans: 2 lbs fresh green beans (pole bean, french bean, etc.) 1 lb hen of woods, oyster, or other mushroom of your choice left into large pieces (washed and trimmed) 2 cups toasted almonds, chopped (I like to leave mine in large chunks) This process is called “blanching,” and it allows you to cook the vegetable to desired tenderness. The ice water stops the cooking of the vegetable to ensure it keeps its color and texture.

1. Bring a large pot of salted water to a boil. The water should be so salty it tastes like the ocean. 2. Wash and trim ends of green beans. 3. Prepare a large bowl of ice water and set aside. 4. Place green beans into boiling water and continue to boil until slightly tender, but still has a crunch to them. 5. Drain off water and immediately submerge green beans into ice water. 6. Heat oven to broil. 7. While green beans are cooling in

the ice bath, arrange large chunks of mushrooms on a sheet tray lined with foil or parchment. Drizzle with olive oil, salt, and pepper. 8. Broil mushrooms until slightly charred on ends, set aside. 9. Drain and dry green beans and place in a large bowl. Toss with mustard vinaigrette and charred mushrooms. Feel free to add more salt and pepper if necessary. 10. Place into serving dish and top with chopped almonds. Vinaigrette: 6 tbsp. dijon mustard 1 tbsp. whole grain mustard 3 tbsp. champagne vinegar (can also use red wine or apple cider vinegars) 1 tbsp. honey 3 tbsp. extra virgin olive oil Salt and pepper to taste Whisk all ingredients together until combined.

Vanilla & Maple Roasted Yams with Toasted Pecans & Pumpkin Seeds To replace mashed sweet potatoes topped with marshmallows For nut topping: 1 cup toasted pecans 1 cup toasted pumpkin seeds 2 tsp. honey 1. To toast nuts, spread evenly on a sheet tray with parchment or foil. Toast for 8 to 10 minutes at 300 degrees, stirring occasionally. 2. After allowing the nuts to completely cool, pulse in a food processor just a few times until broken apart, but still larger chunks. If you only have a small food processor, it is better to do two batches, one cup at a time to make sure pieces stay uniform in size. 3. Place nuts in a medium bowl and drizzle honey over top. Using your hands, toss the nuts with the honey to create small clusters. For yam mixture: 4 large yams, peeled and diced small/medium size 4 tbsp. extra virgin olive oil 4 tbsp. maple syrup 3 tsp. cinnamon 2 tsp. vanilla extract (or scrape the inside of 1 vanilla bean)

1. Heat oven to 400 degrees 2. Drizzle olive oil over top of diced yams and toss to coat. 3. Spread diced yams evenly on a sheet tray lined with parchment paper or foil. Roast yams until tender. 4. Once yams are cooked through, turn on your broiler and broil the yams until slightly charred on top. 5. Remove yams from oven and immediately place into a large mixing bowl. Add maple syrup, cinnamon, and vanilla. 6. Using a hand or stand mixer, mix the yams on low until all incorporated and the yam chunks are smooth or to your desired consistency (I prefer mine to be a little bit chunky). 7. Spread yams into a serving dish. 8. If serving immediately, top with nut mixture and serve. If saving for later, warm dish with yams in the oven at 350 degrees until hot throughout, then top with nut mixture.

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Fuel

Late night snack-a-thon Stress eating

The Freshman 15 By Carly Pollack

s a woman speaking from personal experience, the “Freshman 15” took one semester to gain and three years to lose. This elusive yet infamous weight gain affects so many unsuspecting students just trying to experience their first year of collegiate freedom! Learn why we pack on the pounds so you can steer clear of the traps and feel your best.

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The hardest part of college is finding the balance of school work and social life. In order to pack it all in, we typically stay up late socializing and finishing last-minute projects. The worst time to eat is late at night. Make it a rule not to eat three hours before bed. Instead, drink tea and have some gum handy to keep your chompers busy.

R.I.P. home cooking We might not be missing the rules of living at home, but we sure do miss that home cooking. Eating cafeteria food and cheap, on-the-go meals will pack on the pounds in no time. Make sure to eat a salad every day with fresh vegetables. Skip the heavy carbs in the morning and choose high protein options such as eggs and smoothies.

School can be stressful. No one wants to feel stressed or anxious, so in efforts to change our emotional state, we eat. Make sure to ask yourself before you eat something, “Am I physically hungry? What would truly nourish me right now?” Have self care tools at your disposal when you need to change your emotional state of stress. Journal, take a walk, call a friend... or my favorite, take a nap!

Too much partying Alcohol is liquid candy. It has a higher calorie conversion than normal carbohydrates and gets absorbed directly into our bloodstream. This causes insulin to spike and fat to be stored at a much higher rate than normal. Eat a fat or protein before drinking to keep blood sugar from spiking, and stick to the clear liquors without the added fruit juices or sodas.

Carly’s favorite quick and easy dorm eats Chia cereal: “This is a super easy snack and works well with the limited fridge space in dorm rooms. Make a grain free cereal with 2 tbsp. chia seeds, coconut flakes, raw cacao nibs, berries, cashews and almond milk. Crunchy, comforting and packed with nutrition! FYI: almond milk and berries need to be refrigerated!

Cut up veggies: “Study snacks need to be crunchy. Radishes, peppers, carrots, celery and green peas are great with any dipper, and you can buy them prechopped. Add black bean dip, hummus, eggplant spread and you have a healthy snack or the makings of a meal.”

Smoothies: “I had one of those single serve blenders that turned into a cup in college. It was so easy to add grass-fed protein powder (my favorite brand is on my website), nut milk, fruit, and some almond butter. Quick and filling with enough protein to keep your mind going for those late night cram sessions. In the morning you can roll out of bed, blend and drink as you head to class—no more excuses for skipping breakfast!” afm

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FAQ Like many workouts, CrossFit is as easy or as challenging as you want to make it. It’s definitely a rigorous workout, but the movements and exercises are scalable. If you’re feeling intimidated about trying something new or joining a new group, that’s normal. Expect that feeling to quickly dissipate, as CrossFit has a strong emphasis on community building. No matter what box you join, members will make it a point to be friendly and welcoming (because everyone was once in your shoes, too). As for the workouts, CrossFit goes by WODs (workout of the day). If you think variety of the spice of life, you’ll be excited to experience a different WOD every time you show up. Expect to be surrounded by competitive people who come in and work to push the limits. Wear comfortable clothes and come in with a goal. Do you want to lose weight? Become stronger? Express your intentions to the coach so they can help you be successful.

Is running with music beneficial? For one, who doesn’t like to get lost in the lyrics of a great power ballad? Aside from the fact that music often distracts you from bodily awareness (aka pain), there are plenty more reasons to workout while listening to some Jock Jams. Music stimulates the motor area of the brain, and helps you keep rhythm or pace to whatever exercise you’re doing. Research also has shown that it has the power to change your mood—it’s a gateway to escape the negativity, and power through your workout. With the right kind of music (think: less Adele, more Calvin Harris), your brain gets excited and puts you in the mood to move. In short, your playlist has the ability to get you going, regardless of how much you're dreading that workout.

photo by Weston Carls; modeled by Devyn Bernal

I have been interested in trying CrossFit for a while. What should I know or expect before taking the plunge?

Your Health and Fitness Questions. Our Answers.

If you’re looking to cut calories, turkey is the way to go. If you’re to pack on the protein, choose chicken. Duck is a flavorful option, probably because it has no white meat and it contains a little bit more fat than turkey and chicken. Turkey breast is a lean source of protein, but it has slightly more sugar in comparison. If you’re trying to please everyone, be adventurous and splurge on a turducken.

Do you have a health care question that needs addressing? Submit your health or fitness question to gretchen@austinfitmagazine.com (please include your name, email address, and phone number with your question). 28 • au sti nfI tm agazi ne. c o m • 12 .2 015

Getty Images

Turkey, chicken or duck—which one is the healthiest option for holiday dinners?

Live

First Position

How professional dancers train for the iconic “Nutcracker”

he lights go down, the overture begins, and in the following 90 minutes, visions of sugarplums, snowflakes, and angels bring the iconic ballet “The Nutcracker” to life. But before the Austin Symphony Orchestra plays that quintessential Tchaikovsky score for Ballet Austin’s annual production, nearly 200 dancers will put in over 100 hours of rehearsal to perfect each pirouette. “It’s the longest run of shows we have all season,” says company dancer Elise Pekarek. To prepare for 14 public performances, Pekarek focuses on keeping her legs strong. “I try to do the elliptical or the jump board in the Pilates reformer to build up my cardio endurance. I also make sure to do exercises for my glutes and my calves to prepare for that long run,” Pekarek says. A dancer since she was 4, Pekarek is performing in her ninth “Nutcracker” with Ballet Austin, and relies on Pilates to help cross-train. “On the reformer there’s a whole bunch of different ab exercises you can do with the straps and your hands,” Pekarek says, “Or Pilates mat exercises, the Pilates Five—I try to do that every day.”

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For Orlando Julius Canova, his cross-training looks a little different. “When I first started CrossFit, people were like, ‘Your body control is amazing,’ and I’m like, ‘I’m a professional ballet dancer’,” Canova says. Beginning with gymnastics when he was 9, Canova moved to ballet at 13. “Boys can start later as long as they’re coordinated,” Canova says, “The things that we do require a lot more muscle strength, and your muscles haven’t developed yet as kids.” Canova looks to CrossFit to build his strength and activate his muscles—particularly legs, hamstrings, and inner thighs. “I feel like I’ve found a lot of new muscles that are important for ballet that I haven’t felt before,” Canova says. While the long run of shows can be exhausting, the holiday season offers a nice light at the end of the tunnel, and maybe a sweet or two. “During ‘Nutcracker,’ because we’re doing so much, it’s a little easier to put some more carbs in there,” Canova says. “And because it’s the holidays, and we’re so fully dressed, it’s like, ‘Ah, I’ll have that cookie’.” It’s well earned.

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Pekarek: “I wake up and take care of two crazy dogs and then try to be in the studio 30 minutes before class starts and try to warm up and stretch. It makes a huge difference for the rest of the day if I can do any kind of stretching and warming up my hips and my feet and my back. Getting ready for ‘The Nutcracker,’ for the women it’s a lot of core work and a lot of cardio endurance.”

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Pekarek: “Every morning we have a class from 9 to 10:30. We practice our turns and jumps and get ready for the rest of the rehearsal day.”

10:30 a.m.

Canova: “15 minute break. I usually have an apple or some protein; a protein shake helps me get some fuel back.”

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Pekarek: “We do a lot of group rehearsal until 1, and then that’s our lunch break. As we get closer to the show we will do a full run before lunch. I try to keep to eating pretty clean. I’ll eat yogurt in the morning and then lunch I’ll try to do a salad or quinoa; anything that’s too heavy at lunchtime makes the afternoon rehearsal really hard.”

[Elise] relies on Pilates to help cross-train. “On the reformer there’s a whole bunch of different ab exercises you can do with the straps and your hands. Or Pilates mat exercises, the Pilates Five—I try to do that every day.” Elise Pekarek

“When I first started CrossFit, people were like, ‘Your body control is amazing,’ and I’m like, ‘I’m a professional ballet dancer’.” Orlando Canova

2 p.m. Canova: “We rehearse from 2 to 5. It’s broken down by scenes. Then I teach in the Academy and the Butler Community School. I have a men’s program and I teach level six, seven, and eight of the Academy.”

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5 p.m. Pekarek: “I usually teach [Pilates] from 5 to 8, Monday through Thursday.”

10 p.m. Canova: “I go to bed around 10 or 10:30, and it’s strict. If I do not, I will not wake up and go to CrossFit, so I have to stick to that bedtime.”

10:30 p.m. Pekarek: “When I come home, depending on how my body feels, sometimes I need to take an Epsom salt bath. I make dinner for me and my boyfriend and sit and try to do nothing for 20 minutes and then get ready for bed.” afm 12 .2015 • au stinfI tmaga z ine.co m • 31

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Taking the Fit Life on the Road By Carrie Barrett

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'm happy to say that our society is in the growing stages of a new “tiny” movement. In larger numbers each day, driving more energy efficient vehicles, growing their own food, and choosing to live a more simple life in order to conserve our planet's precious resources. Part of this movement includes the rise of sales in smaller RVs and camper vans. What used to be a pastime reserved for the golden years of retirement has turned into a passionate lifestyle for young and active singles, couples, professionals, and even families who lead active and busy lives on a daily basis. So when my husband proposed we purchase an RV (one of his lifelong dreams), I used it as an opportunity to find a way to take our fit life on the road. My research led me excitedly to Stahmann RV Sales Company in New Braunfels, Texas. Stahmann RV is a 52-year-old, familyrun business that specializes in Class B motor homes. While Class As are the big boys that you see up and down I-35, a Class B motor home is actually a much smaller version built on large cargo van chassis like a Mercedes Benz Sprinter or Dodge ProMaster.

They range in length from 19-21feet, which means that most of these trucks will fit in normal parking spaces. Ranging in price from about $80,000 to $100,000, your home on wheels won't cost you much more than a well-equipped SUV, but with a kitchen, shower, refrigerator and plenty of other amenities for living the good life on the road. Plus, insurance is reasonable ($500-600 annually) and you can even finance your RV like a home with a 15-20 year mortgage. Class B vehicles are also very green and many come equipped with solar panels for power, LED lights and other energy efficient equipment. Better yet? They're practical. Since most of these small RVs can actually fit into normal parking spaces, you're not necessarily limited by where you can go and what you can do. In fact, she added, families are now using them as their primary vehicle because they are so easy to drive, convenient, and surprisingly fuel efficient. They're great to take to swim meets, soccer tournaments, and even football tailgating events. They are a perfect vehicle for a family on the go! Aside from families who are shuttling around to different events each weekend, who else is buying these Class B RVs?

Women “Believe it or not,” said Lopanec, “Over 30% of our Class B customers are single or widowed women.” Who can blame them, really? Because of the relatively size of the vehicle, they are easy to drive and aren't maintenance heavy. The smaller kitchens, bathrooms, and bedding make this the perfect vehicle for a worry-free getaway. Plus, there are plenty of online resources and meet-up groups for people along the road. Instead of feeling lonely or isolated, traveling in a small RV can be one of the best things you can do to remain active and social.

Younger Active Adults This is definitely one of the largest growing segments of the small RV lifestyle. Active adults want to get out and experience new things and don't necessarily want to be bound by location. Part of the appeal is being able to pull up next to a random trail or lake and start exploring immediately. Want to stay for a while? You can! No one will likely know since your vehicle doesn't take up as much room as a traditional RV. In the RV world, they call it “stealth camping” or “boondocking.” For many, it's a fun and explorative way of life. Naturally, there are rules and etiquette tips scattered on the Web for how to make the most of your time on the road

Working Professionals These vehicles are also the ideal “mobile office” for folks who aren't tied to an office or specific location. Christie loves talking about her loyal customers who all have unique stories about their RV. She has customers who bought one so that they can drive to marathons throughout the country for weeks on end, photographers and artists who can work from the road, lawyers who now also have a mobile office and use the vehicle as a tax write-off.

Truly, the opportunities are as endless as the personalities that are buying these Class Bs in droves. Sound too good to be true? That's what I thought, so I even asked Christie what I was missing. Everything sounded picture perfect. “The only potential downside is space limitation,” said Lopanec, “But, you really do start to prioritize what you need and don't need on the road, which isn't necessarily a bad thing.” You also have to be courteous and as tidy as possible with the space, especially if you are sharing it with someone else. Aside from that, the biggest con is that people simply wait too long to realize their dream. They just don't think it's affordable, but it's way more affordable than the lifestyle most people are currently living. Plus, it allows you to see the world almost on a moment's notice. If you're thinking about living an active life on the road, start learning more now. As Christie stressed emphatically, “It's time to get away from those bricks and sticks and hit the road!” She definitely had me at, “Don't wait too long before you hit the road.” All I need to do is stop off at home and pick up our cat and mountain bikes. afm

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New to Austin Studios and stores for fitness-minded folks V Bodies vbodiesfitness.com VBodies, a new Pilates and fitness studio on Mueller Blvd., specializes in Pilates, barre, personal training and restorative exercise. VBodies is unique in that each class size is limited so that each member gets the attention and assistance they need. Pilates workouts only allow a maximum of three people, and Barre Boot Camps are permitted six people. Matthew Carney, owner of VBodies, leads all workouts and has five years of classical, therapeutic and athletic styles of Pilates to his name. The studio uses a Pilates Powerformer, a signature machine invented to combine the effects of Pilates and weight training. The Barre Boot Camp includes a mix of kickboxing, weight training, cardio and studio barre.

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Austin Boxing Babes austinboxingbabes.com If you’ve ever wanted to get in touch with your inner Muhammad Ali, Austin Boxing Babes is the place to go. Although this all-women boxing gym and martial arts dojo is not new to the Austin fitness scene, they are taking over a new location off of Manchaca Rd. in South Austin. Created by women, for women, this gym provides the kick and support you need. They offer everything from Olympic-style boxing classes, martial arts instruction, kids classes and personal training programs for all levels. For anyone looking to get out of their comfort zone and away from the normal gym experience, check out Austin Boxing Babes schedule online and learn how to become a fighter.

Athletic Outcomes athleticoutcomes.com Brittaney and Pat Cook are bringing Athletic Outcomes to Central Austin. It’s a one-ofa-kind training experience that prepares those ready to achieve active lifestyle goals. This couple has four years of coaching and training in the Midwest, and they’re more than ready to bring the heat to Austin. If you’re looking to succeed with a combination of performance training and enhanced recovery, this duo is your answer. Athletic Outcomes will be there every step of the way, from educating you on the right nutrition for your body, personal strength and endurance training, and even lounging after workouts if you simply can’t get enough of this pair. Transform all aspects of your wellbeing with the guidance of Athletic Outcomes.

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• austi nfI tm agazi n e .com • 12 .2 015

Our annual survey results are in! And now, we present to you the most popular people and places in Austin’s health and fitness community. photography by Brian Fitzsimmons

12.2015 • au stinfI tmaga z i n e . c o m •

E YL T S LIFE Best Outdoor Patio 1. Perla’s The combination of fresh seafood and specialty cocktails makes this outdoor patio the perfect location to enjoy good company and bask in Austin’s ambience. 2. The Grove 3. Contigo Best Coffee Shop 1. Caffe Medici (tie) Attention to quality and detail is evident in Caffe Medici’s French pressed coffee and a Cuvee espresso blend. This specialty shop is popular among coffee aficionados and casual caffeine drinkers alike. 1. Mozart’s Coffee Roasters (tie) Rich coffee and decadent bakery treats at Mozart’s are rivaled only by the shop’s location. The spacious deck offers extraordinary lake views, making it a tranquil and scenic destination. 2. Starbucks Best Spa Experience 1. Milk + Honey For an unforgettable pampering experience, check into Austin’s born and bred Milk + Honey. From the mod design to the organic beauty products, this spa caters to your utmost relaxation and healing needs. 2. Lake Austin Spa 3. Viva Day Spa Favorite Store for Fitness Apparel and Gear 1. Lululemon High-quality athletic apparel and athleisure wear meets functionality and comfort at Lululemon. Whether you’re aiming to get sweaty or get stylish (or both!), the options for workout staples are abundant. 2. Luke’s Locker 3. Academy Favorite Fitness Apparel Brand 1. Lululemon 2. Nike 3. Under Armor

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Pick s ' r o t i Ed

Best Guide to Austin Living

365 Things to Do in Austin consider the 365 Things blog and Instagram account (@365thingsaustin) to be the Austin equivalent of Oprah. With over 100,000 followers on Instagram, I’m assured that I’m not alone in my fondness for their content. Don’t believe me? Scroll through their feed. You could be deathly allergic to cats but their Pet of the Week post will have you considering a kitten adoption from the Austin Animal Center. It could be 8 a.m. and one of their sushi posts will have you yearning for a raw fish breakfast. They hit all the best restaurants, happy hours, shows and events. Plus, the frequent cityscape photos will give you a warm and fuzzy feeling, while thinking to yourself, “I’m so lucky I live in Austin.” We asked the experts at 365 Things to Do in Austin where to go for the best photo opportunities in the city. They delivered, and even threw in some pro tips:

The Boardwalk on Town Lake (Lady Bird): You can explore this photo opp on bike or foot. The new boardwalk, completed in 2014, yields some amazing views of our growing city and ever changing skyline. My favorite portion of the Boardwalk is the first quarter-mile where you enter when the trail ends heading east towards 35. During fall mornings you can get the most breathtaking sunrises followed by even more incredible sunsets. The HOPE Art Wall: File this one under “never gets old.” This is one of those Austin gems that really showcases what the city is all about. It’s one of the largest graffiti walls in Austin, full of life, character and charm. Plus, it’s never the same as artists are always adding new works of art. The story goes that it was a condo project that lost funding before it really took off, so the foundation is

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Best Bike Shop 1. Bicycle Sport Shop Serving Austin’s cycling community since 1983, Bicycle Sport Shop has had ample time to stake its claim as the leader in bike retail and service. The store is run by passionate folks who have a love for cycling that is contagious. 2. Mellow Johnny’s 3. Bicycle World (formerly Jack & Adam’s)

ION T I R NUT Favorite Guilty Pleasure 1. Amy’s Ice Creams With more than 30 years of history in Austin, Amy’s Ice Creams has mastered the craft of making sweet treats worthy of your cheat day cravings. The menu changes frequently, and many of the employees serve up scoop tricks to entertain customers. 2. Lick 3. Gourdoughs Best Smoothie 1. JuiceLand Taking the winning title by a landslide, JuiceLand continues the undefeated streak as Austin’s favorite place to grab a smoothie. 2. Daily Juice 3. Whole Foods Best Restaurant for a Healthy Lifestyle 1. Bouldin Creek Cafe (tie) Drive by this vegetarian/vegan hot spot and you’ll notice it’s almost always brimming with customers. The menu is stocked with healthy options that are filling and flavorful. 1. Casa de Luz (tie) For 25 years, Casa de Luz has been described as more than a restaurant with fresh and consciously prepared food; to many, it’s a community. This Austin gem is tucked away in 40 • au sti nfI tm agazi ne.c om • 12 .2 015

still there. Graffiti artists have made the once grey concrete an amusement park of color and art. You can explore all different levels, but don’t forget to climb to the top and enjoy the view of downtown from the top.

The 360 Overlook: This is an easy trek to the top. Just a short trail ascends where you’ll find yourself nearly on top of the 360 bridge with a view of the Lake Austin, Austin Country Club, all the way to downtown. This is a popular destination for sunset watching, engagements and photo sessions. Park where it says “No Parking on Row” (eastbound on 360 just before the bridge).

Mount Bonnell: This was a place people gathered for photos long before Instagram. Mount Bonnell is one of Austin’s oldest touring attractions, dating back to the 1850s and is the highest point in Austin city limits reaching 785 feet tall. The 102 steps (give or take) lead to one of the most spectacular views of the city. You can see the University of Texas, downtown, the Capitol, and the 360 bridge. We recommend making it out there to watch the sun rise or set. The UT Tower: This one is a two for one deal. The Tower is one of the easiest things to snap a photo of when you’re walking by or stuck in traffic. Bonus points for when it’s lit up burnt orange. Now the real treat is paying the six dollars and going to the top. They say a picture is worth a thousand words, but trust me, that phrase does not do it justice. It’s so peaceful and relaxing at the top, not to mention the most incredible 360-degree view of our favorite city. The sunset tour is spectacular because you’re able to see the sunset to the West and the lights coming up over downtown to the South. You MUST make a reservation, but each time I have done it I was able to call on the day of the tour.

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a quaint corner near Zilker Park but welcomes all new and old customers with open arms and hearts. 2. Mother’s Cafe Best Healthy On-the-Go Meals 1. Snap Kitchen For anyone who doesn’t want to compromise their healthy diet or their time, Snap Kitchen is the place to go for a meal at any time of day. The selection of hearty meals changes seasonally and brings convenience to anyone on an elimination diet. 2. Whole Foods 3. My Fit Foods Best Local Grocery Store 1. Whole Foods How often do you find a local grocery store that also serves as a place for events, business meetings, a study spot, and a grab-and-go for quick, convenient meals? We are definitely lucky to have the luxury of Whole Foods headquarters in the heart of downtown Austin! 2. HEB 3. Wheatsville Co-op

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's Pick

Editor

Best Restaurant

S S E N FIT Best Outdoor Group Workout 1. Camp Gladiator Camp Gladiator’s four week adult fitness boot camp will get your blood pumping and your muscles moving. With a focus on equal parts strength, stamina, and speed, CG’s workout will provide positive results in a short time. 2. Stronghorn Fitness 3. Rogue Running Best National Gym 1. Gold’s Gym The gym that prepared Arnold Schwarzenegger to thrive as a professional bodybuilder still carries on the legacy as one of the best places to get your sweat on. 2. LifeTime Fitness 3. 24 Hour Fitness 42 • au sti nfI tm agazi ne.c om • 12 .2 015

Thai Fresh utrition is such a complex subject, and it doesn’t help that we’re constantly being informed that we need to change our diets for one reason or another. One day we’re abiding by the food pyramid, and the next we’re told that we ought to start adding butter to our coffee. I’ve always believed that everyone’s body thrives off a different diet, so speaking broadly and giving nutritional advice is tricky. That being said, I found it interesting that the top three picks for “Best Healthy Restaurant” were all vegetarian/vegan spots. On behalf of the omnivores, I have chosen Thai Fresh due to their flavorful dishes, gluten-free options and the importance they place on sustainable and responsible practices by using nearby resources. They use fresh vegetables from nearby farms such as Johnson's Backyard Garden and serve grass-fed beef from Bastrop and most meats are raised free of antibiotics and hormones.

“I think initially, people are not in love with it. But they fall in love with the community that comes together to support one another. We ask our clients to get uncomfortable—and no one really wants to get uncomfortable—but when they experience the results of getting uncomfortable, the reward is what keeps them coming back. They push themselves a little bit harder. They challenge not only their bodies but also their mental capacities to do one more rep or go a little bit harder or show up when they don’t want to. A lot of us don’t do that in other areas of our life.” C r o s s f i t C e n t r a l’ s Co-founders Jeremy Thiel and Carey Kepler B e s t Cr o s s Fit Fa c ility

Best Local Gym 1. Pure Austin Pure Austin sets itself apart from competitors with special amenities and activities like a twostory rock climbing wall and lake access exclusive to members. This is the kind of gym that will help you change your life for the better, thanks to award-winning nutritionists, dedicated personal trainers, and a performance testing center. 2. Castle Hill Fitness 3. CG Arena Best Bootcamp 1. Camp Gladiator 2. Stronghorn Fitness 3. Relentless Boot Camp Best CrossFit Facility 1. CrossFit Central Celebrating their 10-year anniversary, CrossFit Central has been a longtime cornerstone in the fitness community. The coaches radiate positivity and plan to continue building a brand of health and happiness through strength training. 2. CrossFit South Lamar 3. Woodward CrossFit 12.2015 • au stinfI tmaga z i n e . c o m • 43

Best Yoga Studio 1. Black Swan Yoga The donation-based yoga studio is a back-to-back repeat winner. Feel free to take a drop-in class or purchase an affordable unlimited membership to get your yoga fix with charismatic instructors and unique classes. 2. Wanderlust Yoga 3. CorePower Yoga Best Pilates Studio 1. Kor180 Kor180 prides itself as a studio that goes beyond Pilates and spin classes, motivating members to live an inspired life and follow their passion. The Pilates classes are one-of-a-kind, thanks to the korFormer machines that provide a full-body workout combining strength, cardio and stretching. 2. Pure Pilates Studio 3. Pilates Bodies and Barre Best Barre Studio 1. Pure Barre Sculpt and tone your body and stimulate your mind with this ballet-inspired workout. No dance experience required, and it’s challenging for even the most skilled athletes. 2. Mod Fitness 3. Barre 3 Best Boxing/MMA Gym 1. Lions Krav Maga & Conditioning This gym accepts all ages and skill levels, with classes that educate kids and teens in comprehensive self-defense and anti-bullying programs. For adults, Krav Maga and conditioning are available at all times of the day. 2. Fit and Fearless 3. Fight Club Austin Best Youth Fitness Organization 1. CG Victory Camp Gladiator’s nonprofit program motivates kids to get active and be adventurous. It’s a great way to keep kids busy, have fun, and get them excited about healthy living. 2. West Austin Youth Association (WAYA) 3. YMCA Best Free Community Workout 1. Stronghorn Fitness The Stronghorn Saturday Sweat Session (also known as #SSSS) will get your weekend off to the right start. You’ll bust your butt to earn your shower, and make new friends in the fitness community. 2. Camp Gladiator 3. CrossFit Central 44 • au sti nfI tm agazi ne.c om • 12 .2 015

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's Pick

Editor

Best Newcomer

OrangeTheory Fitness n early 2015, Austin welcomed the Orangetheory franchise to the fitness scene. This one-hour workout is well-rounded, balanced by an interval training regimen dedicated to cardio and strength. Each person is given a heart-rate monitor that syncs to a few screens inside Orangetheory’s workout room. Throughout the workout, you can look at these screens to ensure that you’re in the right heart-rate zone or fat-burn zone. I love that this part of Orangetheory’s program allows you to be in control and better understand how to train effectively. I’m also a data geek, so I appreciate the post-workout e-mail Orangetheory sends you with a comprehensive report of how hard you worked and how many calories you burned (typically ranging anywhere between 500 and 1000!).

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's Pick

Editor

Best Way to Treat Yo’Self

hiatus spa + Retreat ’m all about the “work hard, play hard” mentality. But if a healthy lifestyle is rested in the philosophy of balance, it’s necessary to slow down sometimes. My favorite place to unwind is at Hiatus Spa + Retreat. It’s centrally located with free and easy parking. I’d recommend trying one of the full-body retreats so you can experience the vichy shower (it’s life changing). Everything on the menu is relaxing and sensual, but there is one negative: leaving.

S S E WELLN Best Sports Medicine Practice 1. Airrosti Airrosti is a national service and an expert at providing muscoloskeletal care. For chronic pain or a nagging strain, Airrosti leads to rapid recoveries and lasting results. 2. Austin Sports Medicine 3. Austin Sports Therapy Best Injury Rehab 1. Airrosti 2. The Tri Doc 3. Next Level Chiropractic Best Eastern Medicine 1. Kirsch Method Matthew Kirsch’s approach to bodywork therapy and acupuncture is healing and effective, as evidenced by the repeat win in this category. 2. 512 Wellness 3. AOMA Best Local Health-Focused Nonprofit 1. The Flatwater Foundation When your loved ones are fighting cancer, who is taking care of you? The Flatwater Foundation serves families going through tough times by providing mental health therapy and support. 2. WeViva 3. Sustainable Food Center Best Veterinary Clinic 1. Brykerwood Vet Center Living in one of the most pet friendly cities in the country, Austinites take veterinary care seriously. Brykerwood Vet Center has an exhaustive list of services to make sure you’re happy and your pet is healthy. 2. West Lynn Vet Center 3. Lake Austin Boulevard Animal Hospital

“We see The Flatwater Foundation continually growing with the goal of touching more and more lives every month. Long term, our vision is growth into new markets to allow families across the country to gain access to the mental health support they deserve while coping with something as powerful as a cancer diagnosis. Austin will always be a priority, as it is our home and near and dear to us.” T h e F l at wat e r F o u n dat i o n Best Local Health -Focused N on prof it

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S T N E EV Best Short Distance Road Race (10K or shorter) 1. Statesman Capitol 10K The largest 10K race in Texas pulls runners and walkers out of their homes to enjoy Austin scenery and the fresh spring weather. About 18,000 came out for the 2015 event, and it only continues to grow in popularity. 2. Thundercloud Turkey Trot 3. Run for the Water Best Long Distance Road Race (Longer than a 10K) 1. Austin Half/Marathon This race has grown with the city and is an event that Austin residents look forward to. Taking the winning title for yet another year, the love for the Austin Half/ Marathon can be seen on participants’ faces as well as enthusiastic spectators for all 13.1 and 26.2 miles. 2. 3M Half Marathon 3. Run for the Water Best Short Distance Triathlon (Sprint or shorter) 1. Rookie Triathlon If you’ve been too intimidated to tackle a triathlon, the Rookie Triathlon is a fantastic place to start. Newbies can get a feel for racing a run, bike and swim in this event. 2. Jack’s Generic Triathlon 3. CapTex Triathlon Best Long Distance Triathlon (Olympic or longer) 1. Longhorn Austin 70.3 This Ironman has one of the only indoor finishes on the circuit. We might be biased, but we think if you’re going to do an Ironman, why not compete in the great city of Austin? 2. Kerrville Triathlon 3. TriRock

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afm

's Pick

Editor

Best Incentive to Start Running

Austin Beer Run Club he Austin Beer Run Club meets every Wednesday at Uncle Billy’s on Barton Springs Rd. The group runs a 5K and then recovers with a beer and social hour. For those who are of a less competitive nature, you'll fit right in. It's a casual environment, and has been said to be an especially great event for new Austin residents wanting to meet people and get a feel for what this city is about: fun and fitness.

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Best Off-Road Event 1. Rogue Trail Run Series If you love to run and you consider yourself the outdoorsy type, sign up for one (or all!) or Rogue’s races. 2. Spectrum Trail Run 3. Capt’n Karl’s Trail Series Best Adventure Race 1. Spartan Race Intense obstacles and fitness fun come together on the Spartan Race course. The shortest course is over three miles but contains more than 20 obstacles. Competitors can expect to get muddy, jump over fire, and crawl through barbed wire. 2. Tough Mudder 3. CG Games Best Bodybuilding Competition 1. Texas Shredder Classic A legendary event in the bodybuilding world, likely due to the drug-free standards expected of the competitors. The show spotlights hard work and the reward of a natural fitness approach to training. 2. Naturally Fit Games 3. Adela Garcia Classic Best Fitness Competition 1. AFM FITTEST We’d be lying if we said we weren’t flattered! Thanks to everyone who voted for our event. We are always working to make adjustments and looking for new ways to keep this as Austin’s favorite fitness competition. 2. CG Games 3. Fittest Games

E OPL E P Best Personal Trainer 1. Kim Eagle Kim is another repeat “AFM Best of” winner, due to her great energy and work on Earn That Body!—an online personal training service she created. She also won Best Fitness Ambassador this year. 2. Josh Blalock 3. Jess Powers 48 • au sti nfI tm agazi ne.c om • 12 .2 015

Best Fitness Compeition

AFM FITTEST ot to toot our own horn, but...the AFM FITTEST is the city's only fitness event that tests speed, precison, agility, endurance and power. Whether you're wanting to see how you match up against other athletic Austinites, or you want to try something new, this event is something to look forward to every year.

“Effective communication is crucial when someone is in pain and looking for help. People in Austin are smart and want to be involved in the decision-making process when it comes to their health. I take the time to teach each patient about their condition (in an understandable way) so that we can work together to create the best treatment plan for them. I think people appreciate that.” D r . M at t D r i s c o l l B e s t Or tho pe dic Do c to r

Best Yoga Instructor 1. Gustavo Padron A self-described “sweat junkie,” Gustavo teaches at Wanderlust and will guide you into proper form while giving you the extensive workout you desire. 2. Erinn Lewis 3. Amelia Raun Best Barre Instructor 1. Rashanna Moss The fearless and fit founder behind Pure Barre cares about improving the lives of her students as well as impacting the community with her positivity and motivational spirit. 2. Melissa Garza 3. Marnie Duncan Best OB/GYN Doctor 1. Christopher Seeker, MD Austin Area OB/GYN is lucky to have this repeat winner on staff! His compassionate approach to women’s care makes him an outstanding physician in Central Texas. 2. Robert Cowan, MD 3. Marco Uribe, MD Best Orthopedic Doctor 1. Matt Driscoll, MD His résumé is full of honors and accolades, but the real reward for Dr. Driscoll is the ability to “provide patients with the same level of excellent service and compassionate care that I would offer a member of my own family.” 2. Ted Spears, MD 3. Michael Burris, MD

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Best Dermatologist 1. Amy McClung, MD Dr. McClung’s ultimate goal is to help her patients in any way she can. Her approach is nonjudgmental and as an avid runner, she connects with fellow fitness lovers. 2. Renee Snyder, MD 3. Colby Evans, MD Best Dentist 1. Nazim Shahi, DMD Although Dr. Shahi has his Doctor of Dental Medicine degree, he still strives to further his knowledge in the area of dental health. His South Austin office is posh and inviting, making it a comfortable environment for patients. 2. Greg Ueckert, DDS 3. Mark Sweeney, DDS (tie) 3. Bryan Smith, DDS (tie) Fittest CEO 1. Ally Davidson of Camp Gladiator Ally has achieved her childhood dream of starting a fitness camp, making her career feel like more of a lifestyle and less of a job. The CG mission statement is “Positively impacting as many lives as possible,” and Ally continues to do this through CG’s success. 2. Brad Weimert of Easy Pay Direct 3. Aubrey Marcus of Onnit Best Cycling Instructor 1. Maja Kermath Maja once worked in the tech world, but desired to become a different kind of influencer. She started Kor180 from scratch, with passion and intention to not just teach spin classes, but inspire people to live out their dreams. 2. David Garza 3. Tara Granberry Best Massage Therapist 1. Michelle Hittner Michelle's experiencs as a triathlete, CrossFitter and cyclist helps her better understand how to relate to clients that come to her with fitness-related soreness and pain. 2. Sue Fegelman 3. Emily Voreland Best Chiropractor 1. John Tuggle Better known as “The Tri Doc,” Dr. Tuggle has been on the "Best of" list for three years in a row (which is the same number of Ironmans he's completed!). 2. Daniel Gonzalez 3. Daniel Bockman

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A l ly D a v i d s o n Fi ttest CEO

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“My intention with each client is that they walk away not only achieving their goals, but making permanent shifts in how they think, feel and behave. I want them to realize that there is a deeper meaning to weight loss, improved digestion or stress management. They walk away knowing that self care bleeds into every aspect of their life, improving success in places that they never thought were connected to food. They improve their health, but they also have a deeper level of peace and true happiness. Oh, and one last thing, that diets don’t work!” C a r ly P o l l a c k Be s t Nutr itio nis t

Best Running Coach 1. Gilbert Tuhabonye Hailing from Burundi, and heading the Gazelle Foundation, Gilbert insipires us to be charitable, grateful and encourages his students to"run with joy!" 2. Steve Sisson 3. Valerie Hunt Best Triathlon Coach 1. Peri Kowal With 15 years of triathlon competitions under her belt, Peri knows the ins and outs, as well as the ups and downs better than anyone. 2. Erin Truslow 3. Natasha Van De Merwe Best Nutritionist/Dietitian 1. Carly Pollack (Nutritional Wisdom) Carly has a bubbly and energetic personality that immediately puts her clients at ease. She's the woman behind Nutritional Wisdom and works to educate about the importance of balance. 2. Natalie Olsen 3. Meredith Terranova Best Runner 1. Paul Terranova Paul is an ultra-runner who never stops moving. Always looking for the next adventure or challenge, he has an unmatched mental and physical endurance. 2. Gilbert Tuhabonye 3. Leo Manzano

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's Pick

Editor

“I know not everyone is going to connect with me, and that’s okay. I just hope that they find something workout-wise or instructor-wise, that they do look forward to doing and that can change their life in a happy, positive way on the inside. I just think there is so much out there—there’s something for everybody.” Caprice Richards Favo r ite Fitne s s P hilanthr o pi st

Best Triathlete 1. David Garza David Garza is a local personal trainer with a background in running, cycling and triathlons. As one of the founders of the new spin studio, Love Cycle, he continues to make an impact on the fitness community. 2. Kim Eagle 3. Kelly Williamson Best Cyclist 1. David Garza 2. Lance Armstrong 3. Kelly Williamson Best Pilates Instructor 1. Maja Kermath 2. Tobie Funte Flannery 3. Liana Mauro Best Swimmer 1. Julie Stupp NCAA All-American swimmer turned elite triathlete Julie doesn't stop pushing the limits. 2. Andrea Fischer 3. Brendan Hansen Best CrossFit Coach 1. Dave Appel The CrossFit South Lamar coach has dedicated his life to training and teaching for over 20 years. He leads by example, bringing diversity into his training regimen. 2. Chris Hartwell 3. Justin Adams Austin’s Best Fitness Ambassador 1. Kim Eagle 2. Caprice Richards 3. Jess Martin

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a unique promotion

Tata Urth Safari’s Gabriele Brown describes how the group came to be, and her hopes for their work in Tanzania.

The Climb is Worth the Journey

here is something to be said for those of us who make our childhood dreams come true. For Gabriele Brown, her lifelong goal of climbing Mount Kilimanjaro came true on Jan. 1, 2013. “As a young girl born and raised in Germany, we learned about German colonies in Tanzania and that the first person to climb Mount Kilimanjaro was from our country. I guess that’s when I started dreaming about climbing it too,” says Brown. After a long worldly list of places traveled, Brown and her husband Kenton made plans to visit Tanzania and complete the hike. It had always been on their bucket list, but raising children and dealing with their company business prevented them from doing it sooner. Sadly, by the time they could go, Kenton fell ill and was unable to make the trek. When it appeared that he would not get better, he made Gabriele promise that she would go on without him, and that his ashes be released off the summit of Mount Kilimanjaro. “He wanted it to be his final resting place, but I think he wanted it that so my dream of reaching the summit would come true,” Brown admits. “It’s very spiritual for me. I get to go back and visit him often.” After Brown’s first climb and weeks spent in Tanzania, she fell in love with the country’s terrain, animals, and most of all,

the people. She realized that although the country was rich in nature, the society itself was poor. That’s when the idea for Urth Safari came to be. According to Brown, tourism is high on the list of income sources for Tanzania, and she wanted a way to spread awareness of how beautiful and fulfilling the climb can be and provide jobs for the people living there. “Fifty thousand people climb that mountain a year,” Brown says. “I just want to be sure they are appreciating how amazing Tanzania is, and that the country’s people are benefitting from it.” Thus, Brown paired up with Jacob Tata, a climbing expert in Tanzania, and together they created Tata Urth Safari. This trip provides anyone with a sense of adventure a chance to reach Mount Kilimanjaro’s summit. Although it only takes 12 days to do so, Brown recommends planning a 3 week trip so that all of Tanzania’s wonders can be enjoyed. “I feel very privileged that I can continue to return to Tanzania and share this climb with others,” Brown says. “It is attainable for anyone who loves the outdoors.” When it comes to accommodations, Tata Urth Safari did not skimp. Their team includes a guide for every two people hiking, a chef who prepares well-balanced meals for the climb, and other amenities to make the experience as accessible

as possible. Every guide must be a first wilderness responder, have years of climbing experience, and be registered with the Mount Kilimanjaro National Park. Tata Urth hires only from Tanzania. “Tata Urth Safari was officially recognized by the Mount Kilimanjaro National Park this year, which was a huge step for us,” Brown says. “There’s not a step we skipped, all to benefit the climbers and the Tanzanian people.” Brown, who resides in Austin during the off seasons, is ready for her return to Tanzania in January for her next climb. To stay in shape and prepare for each climb, she runs every morning and stays active in the city. If you plan on climbing with her, you certainly have to be prepared physically. She recommends beginning training at least four months before your climb. For Brown, it’s not just about crossing an item off your list or seeing a new place. Her hope is that once people visit Tanzania and experience the culture and indulge in everything it has to offer, more help and awareness will follow. “Tanzania and Mount Kilimanjaro have so much to offer,” Brown says with conviction in her voice. “Everyone needs to experience the journey at least once in their life.” www.urthsafari.com • info@urthsafari.com

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A monthly box of 7 to 12 different proteinpacked snacks are delivered to your doorstep so you can find your new favorite post-gym food. Dodge the disturbance of hunger with delicious and convenient sources of protein.

Coterie coteriesampler.cratejoy.com The Austin-made Coterie Sampler features artisanal products and food that are carefully considered and hand-selected. Like many Austin companies, Coterie vows to send products with local and sustainable sourcing and production, and, above all, exceptional taste and quality.

CareBOX careboxprogram.org The season of giving is upon us, making it the prime time to help those who need it most. Support local cancer patients by signing up for a monthly donation subscription through ColorCancer’s CareBOX program. Patients make a wish list of items needed for cancer treatment and make it available for anyone who wants to contribute.

HONEST honest.com/bundles Give the gift of wholesome and organic health essentials to new or expecting parents with the Honest Bundle. Everything from vitamins and supplements to premium infant formula will ease the chaos that comes with babies and the holiday season.

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TYR Wrinkle-Free Silicone Swim Cap $10

This affordable and effective swim cap is durable enough to get you through every swim practice.

Hair Warrior $4

Frequent exercise means frequent showering, which isn’t great for your hair. Now you can sweat everyday and never worry about compromising hair health.

Speedo Mirrored Goggles $20 Sleek, snug, and latex-free. The antifog quality of these goggles prevent condensation on the surface so you can just keep swimming.

Stance Socks $18

With superior sweat-wicking and thermoregulation design, your feet will stay dry no matter how hard you’re working.

Cateye Enduro $30

Track distance and calories burned with this easy to install bike accessory.

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Chamois Butt’r $1

If the thought of chafing deters you from a long bike ride, fear no more. Chamois Butt’r protects you and soothes already irritated skin. 58 • au sti nfI tm agazi ne.c om • 12 .2 015

Blackburn Trailside Multi-tool $15

Consider it a Swiss Army knife for cyclists, equipped with 4mm, 5mm and 6mm Hex Keys, Torx T25 and #2 Philips Screwdriver.

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BSXInsight $300

A wearable technology that tells you how hard you’re working by tracking the energy systems in your muscles and lactic acid levels so you can train smarter.

GSI Backpacker Mug $9

This lightweight and insulated mug will keep your beverages hot or cold for an extended amount of time.

Outdoor Bowl $8

Portable for you and your pooch on long adventures.

TriggerPoint Nano Foot Roller $25 XT Brace $35

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In addition to shoes, these can be used to freshen up tough odors in gym bags, gym lockers and more.

This particular brace treats shin, calf and forearm pain with a versatile gel pack that can be frozen or heated. Made with super stretch fabric, it provides comfort when you need it most.

We’re on the heels of Austin’s racing season, which means many runners are increasing mileage. When your feet are aching, find relief with our favorite plantar fascia massager on the market.

Balega Socks $7-$12 Not all socks are created equal. Balega has made socks for every type of athlete—the person needs some extra cushioning, the person who is susceptible to blisters, and even the person who hates wearing socks.

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Feel

Sleep Busters Having trouble catching some Z’s at night? We like to keep active, but it’s important to be rested for each day. Here are a few tips from Dr. Dan Slaughter at Snoring Austin to ensure you’re getting the sleep your body deserves.

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1. Technology There’s a silent setting for a reason. According to Dr. Slaughter, the blue light given from cellphone screens and laptops hits your retinas with light and shakes their rhythm, preventing your brain from falling asleep smoothly. His best suggestion is to put away any ambient light an hour prior to sleep.

2. Black-Out Shades Good or evil? In a perfect world, we could wait until the sun rose to wake us up, but not everyone has that option. Some are in their office before dawn, yet others get home at that time. If that’s the case, black-out shades can help block out natural light and give you a few more hours of shut-eye. If you’re an early bird, you probably don’t need them.

3. Hot or Cold? Find yourself fighting with those in your household over the air temperature? Unfortunately, there is no right optimal temp your room

should be when you sleep. Humans vary between being natural heaters and naturally cold. Or that moderate stick-one-leg-outside-ofthe-covers temperature. There’s no such thing as too cold or too warm for sleep temperature. It’s just whatever makes you most relaxed (or whoever wins the AC battle).

4. Tick Tock You’ve probably heard you need eight hours of sleep, but how possible is that in this busy city? Rest assured, you’re not doomed to be a zombie if you sleep fewer hours one night. There is a light sleep phase and a deep sleep phase. Your body just needs enough rest in the deep phase, and that could be anywhere between five and seven hours. Don’t stress about falling asleep at a certain time. Just make sure you’re comfortable enough to make those hours worth it.

5. Nap Time Do you ever want to go back to your kindergarten self and explain

how lucky you were to get nap time? If you are struggling to get anything done by the early afternoon, you’re probably not getting adequate rest at night. Quick 30-minute power naps are harmless and can even increase productivity, but don’t go taking an excessively long nap during the day. You’ll have trouble getting back on your sleep pattern. Plus you might wake up forgetting what year it is.

7. Switching Positions

9. Nightcap

Do you sleep on your side? Your back? Maybe on your stomach? The truth is, whichever way feels the most natural is just fine. Unless you have an obstructive respiratory problem, no pose is better than the other. If you do have issues with snoring, try sleeping on your side, let your head sink into a hard pillow, and make sure your chest isn’t tucked in.

We’ve all done it. And even though we’re about to tell you not to, it’s O.K. if it happens on occasion. Try your best to stop eating food at least two hours before you go to sleep. Same goes for alcohol; anything you digest can mess with your reflux during sleep, and although that glass of wine may put you to sleep during the first half of your REM cycle, it will keep you up during the last half, and you’ll wake up feeling restless.

8. Firm Beliefs Does a soft mattress lead

At the Breast and Body Center of Austin, BoardCertified Plastic Surgeons Dr. Ned Snyder IV and Dr. Robert Whitfield and our entire team are dedicated to your overall health and happiness through personalized care before, during, and after your surgery. Your very best outcome is our highest goal. Collectively, our surgeons represent a wealth of 20+ years of experience in cancer reconstruction and cosmetic surgeries. Our physician team is peer reviewed and recognized on the prestigious list of Best Doctors in America.

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XT CHAPTE THE NE R

6. Nix the Night Run Running out of time before bed but want to get that last calorie burn out in? Dr. Slaughter recommends that you skip it for that day. Yes, you might want to work off that morning donut, but exercising even two hours before sleep can affect your rhythmic pattern and keep you up later into the night, consequently affecting your metabolism. There’s no point in wasting the energy when you can sleep and save it for an early morning workout. When in doubt, sleep it out!

to better sleep? Everyone is different, hence the sleep number beds you can find that provide two different depths for people sharing a bed. If you find you’re suffering from what Dr. Slaughter calls “sleep maintenance insomnia,” test out a different bed or pillow, and see if anything changes. As for pillows, the amount you need depends on how long your neck is. Just make sure your cervical spine remains neutral when you lie down, and you don’t add any pressure to your upper body or thorax.

10. Sleep Supplements Dr. Slaughter’s last piece of advice, and possibly the most important, is to avoid any type of stimulants at least two hours before hitting the hay. Food, drinks, nicotine, stress, and worry are all things that can interfere with a good night’s rest. If you still have trouble counting sheep, look for any natural sleep aid that contains melatonin. afm

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H e a lt h y B i t s The science behind health and wellness

# K e e pA u s t i n F i t

The Coffee Crusade If you’re a coffee addict trying to kick the habit, you may want to reconsider. A new study conducted at the Harvard School of Public Health found that a daily cup of joe may boost longevity. The researchers found that people who drank three to five cups of coffee per day had about a 15 percent lower risk of premature mortality compared to people who didn't drink coffee. Although not everyone’s body processes or reacts to caffeine the same way, it’s been reported that about two cups of coffee (or 200 milligrams of caffeine) is the optimal amount to enhance mood and cognitive function. Although there are still many more details to explore in the association between coffee consumption and longevity, extensive research shows that in moderation, drinking coffee can lead to lower risk of cardiovascular disease, diabetes, neurologic disease (such as Parkinson's) and suicide. http://n.pr/1X3vGiP

Busting the Beer Belly Although many men and women strive to attain an abdominal 6-pack, there is often a struggle to get rid of the residual effects of one too many 6-packs of beer. A new analysis of data from a large national study published in Annals of Internal Medicine concluded that carrying fat around the middle of the body greatly raises the risk for heart disease and death, even for those of normal weight. Rather than look at the Body Mass Index to assess obesity levels, doctors conducting this study focused more on the waist-to-hip ratio, Examining health from this perspective presents a different, and possibly more accurate, picture because it accounts for central obesity, or visceral fat, the fat stored around the internal organs. The results of the study revealed that a man of normal B.M.I. with an abnormally large belly has an 87 percent higher risk for death than a man with the same B.M.I. but a normal waist-to-hip ratio. Pot-bellied women of normal B.M.I. have a 48 percent higher risk than women with normal B.M.I. and normal belly fat. http://bit.ly/1iOPXuP 62 • au sti nfI tm agazi ne.c om • 12 .2 015

Therapy in the Digital Age In a society that is heavily dependent on technology, we are becoming more open to the conveniences of digital aids in our lives. Therapy and counseling services can rack up a hefty bill (as well as a certain stigma), so more and more people are turning to online services to save money. But how effective is it? A study published in The BMJ examined the differences between in-person care versus computer-assisted cognitive behavioral therapy (CBT), and discovered that it was no more effective in treating depression than the usual care patients receive from a primary care doctor. A team of researchers from the University of York conducted a randomized control trial with 691 depressed patients from 83 physician practices across England. The patients were split into three groups: one group received only usual care from a physician while the other two groups received usual care from a physician plus one of two computerized CBT programs, either "Beating the Blues" or "MoodGYM." Over four months, the participants using the computer programs showed no improvement over patients getting usual care from their doctors. Researchers noted that while these findings were unenthusiastic, online CBT programs may prove to be beneficial for people with mild forms of depression rather than those with more severe diagnoses. http://bit.ly/1N9wKCi

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Train

Winter Swimming By Mark Henricks

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Winter Swim Tips

1. Don’t wait poolside. Get in the water and start swimming. 2. Don’t stand around after you get out either. 3. Wear sandals to the edge of the pool and don them quickly when getting out to reduce heat loss through your feet. 4. Wear a swim cap in the water to reduce heat loss through your head. 5. A long swimming parka over your suit lets you quickly expose or cover your entire body to minimize exposure to winter breezes. 6. Consider a wetsuit when water temperature drops below 78 degrees. 7. Never swim alone.

photography by Jenny Sathngam Julie Stupp, swimmer

As seasons change and temperatures drop, so do opportunities to get in a swimming workout. Most City of Austin public pools, for instance, close when school starts in the fall and stay locked up through winter and spring. That’s a problem for triathletes preparing for spring races or any competitive swimmer who participates in yearround events. But if you know where to go, you can keep swim-fit all winter. Austin has a rich selection of indoor and outdoor pools, including public and private as well as heated and unheated. A variety of programs cater to the full range of athletes, from serious swimmers to the occasional drop-in. And there is likely a convenient location no matter where you are in the city.

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Austin’s top winter swimming spots Barton Springs 2201 Barton Springs Rd. Austin, TX 78704 512-867-3080 austintexas.gov/department/bartonsprings-pool The downtown heart of Austin swimming stays open year-round 5 a.m. to 10 p.m. daily except Thursdays. Underground springs keep the water at about 69 degrees, so in winter it’s warmer than unheated outdoor pools whether natural or man-made. Adult Austin residents pay $3 for day passes April to October. It’s free other times, and every day from 5 a.m. to 8 a.m. Bartholomew, Big Stacy and Deep Eddy pools are also open year-round on varying schedules.

Texas Swimming Center 1900 Red River St. Austin, TX 78712 512-750-6749 utexas.edu/longhornaquatics/ The Longhorn Aquatics masters program holds 11 coached workouts per week yearround mornings and afternoons at the heated indoor pool on the University of Texas campus. Members pay $85 a month—$80 for faculty and staff—or $110 for 10 drop-in sessions. Masters participants have to be over 18 and some are beginners, but the pool may also host UT varsity athletes. “It’s kind of awesome to be sharing lanes with NCAA champion guys,” says Whitney Hedgepeth, the Longhorn Aquatics masters head coach, who won three NCAA championships herself as a UT swimmer. 12 .2015 • au stinfI tmaga z ine.co m • 65

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Circle C Aquatics 5919 La Crosse Ave #100 Austin, TX 78739 circlecranch.info/amenities/circle-caquatics/classes-clinics/ Way down south, the Olympic-sized Circle C community pool hosts a masters swimming program year-round with workouts on Tuesday, Thursday and Friday mornings. Non-residents of neighborhood pay $75 a month to train with a certified masters coach. There are two levels, one for experienced swimmers and one for beginners, and each group has only a half-dozen or so regular participants, says coordinator Amanda Hartman. Although the pool is outdoors, the water’s always fine. “We keep it at 81 degrees,” says Hartman. El Salido Pool 11500 El Salido Parkway Austin, TX 78750 512-250-8427 amld.org On the northwest side of town, El Salido Pool stays open during the school year weekdays 11 a.m. to 1 p.m. for adult swim. It’s open for general swim 4:30 p.m. to 7:30 p.m. and weekends 10 a.m. to 6 p.m. Residents outside the local Anderson Mill district can get yearly memberships for $180, or pay $5 drop-in fees. The outdoor pool is heated and lap lanes are always available, says Melinda White, pool manager.

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Pure Austin 4210 W. Braker Lane Austin, TX 78759 512-914-3905 pureaustin.com The Pure Austin private fitness facility in North Austin offers coached training two days a week in a heated, covered outdoor pool year-round. Non-members pay $125 a month for the coached masters group workouts or $20 for a one-day pass to swim on their own. Most participants in the masters program are triathletes staying in shape for spring races, says PureTri Coach Peri Kowal. “It’s for all abilities,” she adds. “But we like for people to be able to swim about 200 yards without stopping.” In addition to the 25-yard pool, some swim in open-water Quarry Lake through winter, although lake temperatures fall below Barton Springs levels by about November, Kowal says. TeamTexas Masters Great Hills Country Club 5914 Lost Horizon Drive Austin, TX 78759 teamtexasmasters.com TeamTexas Masters holds morning workouts Monday, Wednesday and Friday through the winter at Great Hills Country Club. The monthly training fee is $100. Great Hills Country Club also has its own year-round swimming programs held in the 25-meter outdoor pool, which is heated during the winter months. Cold weather should not be a problem for year-round athletes, as long as they stay in the water, says Sandy Neilson, coach of TeamTexas Masters. “We swim a lot when it’s sub-32,” she says. “The coach gets colder than the swimmers.” afm

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How to transition from road to trail running By Mallory Brooks

eady to take your regular running routine off-road? If you (and your knees) are tired of pounding pavement, it’s time for a change of pace. Prepare to trade street crossings for water crossings and exchange the smell of exhaust for fresh air. After a quick wardrobe change, lesson in navigation, and a gentle push out of your comfort zone, you’ll be ready to blaze the trails in no time.

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1. Intro to Trail Style Get rid of anything white—and this doesn’t just apply to your shoes. This is dirt and mud you're running on; what do you think you'll be landing on when you trip? Spoiler alert: not your feet. Bright colors are good. For when the search party needs to come find you. Trail shoes are a real thing. They're not just road shoes that you took out onto the trail. Find a pair that is meant for the uneven terrain and designed with enough grip to get you up those boulders. Might I recommend the Skechers Ultra? They've come a long way since whatever it is that just popped into your head. A hand-held water bottle or hydration back pack is key. The alternative is to drink out of the stream. Which is not actually an option at all, unless you're looking to experience the giardia. Be prepared for that frustrated sigh when you discover that your GPS watch is projecting a significantly slower pace than

photography by Brian Fitzsimmons

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you are used to seeing. Trails will typically slow down your speed by more than a minute or two per mile. The fewer the gadgets, the better. Sure, you can keep your GPS watch, but ditch the headphones, cell phone, heart rate monitor, pedometer. You don't have to post a picture or log every run. It still happened.

2. Navigation 101 It's fun to get lost in your thoughts out on the trail, but actually being lost isn't that great. First, have a plan. Know the path you'll be running and share it with someone kind enough to notice you're not around that evening and smart enough to send out a search party. Easily find a nearby trail to suit your fancy, thanks to trailroots.com/maps. Study your trail. Identify the quick exit points in case you have to drag yourself and two broken ankles back to civilization. Take note of splits in the trail. If you're worried you'll miss that turn-off later, set up a cairn (miniature rock tower) to

call ca estim est

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mark it. Know that cairns aren't resistant to a deer's hoof, a mountain biker's wheels, or even a heavy gust of wind, so take a look around and notice other indications that this is the correct trail to take you home. If running solo isn't your thing, you're in good company. Join a trail training program that will push you to a faster pace, introduce you to new trails, and give you someone to compare muddy legs with over a breakfast taco. Rogue's Trail Running Crew and Trail Roots are two great training programs. Thinking on a more global scale? Rogue Expeditions will take you on a week-long unforgettable adventure to places like Morocco and Patagonia. If you are ever truly lost and scared, you can head downhill, which will often take you to a stream or river. Follow this downstream for your best bet at finding help. But in most cases of running trails around Austin, you're just a fence jump away from a million dollar home.

3. Motivation Be brave. Try a new section of trail you've never done. Join a group you've always been intimidated to run with. Running with faster people should motivate and inspire you. Be prepared to learn the trails by getting lost. Know your surroundings and run confidently. Make friends with the mud, wet socks, and sticker burs. Appreciate the sore legs that you earned. Just get out there and explore! afm

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A nat o m y o f a p o se

One Footed Pose Echo Giesel Widmer, Treehouse Yoga

By Echo Giesel Widmer Photography by Brian Fitzsimmons

12.2015 • au stinfI tmaga z i n e . c o m •

Train

Eka Pada Koundinyasana

The name comes from the Sanskrit words eka meaning “one,” pada meaning “foot,” koundinya for the sage of the same, and “asana” meaning “posture” or “seat.” The asana strengthens the arms, abdominal organs and the thigh muscles. This pose is a very strong pose and can look a little intimidating. With practice in breath and movement this pose can be achieved and also transition quite beautifully into Ganda Bherundasana (also known as “Formidable Face Pose” or “Chin Stand”). 1. Begin in the traditional stance of Downward-Facing Dog. Hands in line with each other and shoulder width apart. Inhale and exhale while in Downward-Facing Dog, peddling into each leg and letting head fall heavy. Once you have gone through a couple of breath cycles, prepare for Step Two. 2. Time for some core and shoulder discipline. I recommend practicing this step several times just to create foundation and strength before entering the actual arm balance. The key here is to keep your gaze forward and be brave enough to lean! Lift your right leg up into the air from Downward-Facing Dog. Bend your knee as you look forward and bend both elbows toward Chaturanga. Don’t take your shoulders in line with your elbows immediately (this can be very heavy). Try to be be here for two full breaths. Once this feels strong, the right knee will land onto your right tricep and you and continue onto the next step. 3. Once you’ve landed your knee onto your arm as in Step Two, begin to lean into a full Chaturanga. That extra lean forward and down is often all it takes to get the strength and momentum to pick up the back leg. If you have more flexibility, you can straighten out your right leg before the full lean and lift of the back. If you’re less flexible, lean forward with the bent knee and then begin to straighten your front leg once you’re in the arm balance. Draw the bottom tips of your shoulder blades down your back to avoid any collapsing of your shoulder heads. Keep your heart extending forward and tilt your gaze toward your front foot. The left shoulder may be slightly lower than your right. Just keep the shoulders rolling back. 72 • au sti nfI tm agazi ne.c om • 12 .2 015

Finish

A Sweet Ch eat Eventually this pose is done solely on the front arm, but it’s nice to use your extra arm as a training wheel or just when you’re feeling tired. Let the left side waist rest on your left outer arm to create a shelf. If you feel more stable this way, stick to it!

DO I recommend practicing bringing right knee to right elbow several times just to create foundation and strength before entering the actual arm balance.

T r a n sition to

Ganda Bherundasana

Echo Giesel Widmer, Treehouse Yoga photography by Brian Fitzsimmons

4. Now here's the tough part. Transitioning to Chin Stand can take time. However, lots of practice, patience, slow movements and breath make it very possible and easy to achieve. Once you’re in the full version of Eka Pada Koundinyasana, begin to lean your chest forward, bringing your chin slightly to the mat. At the same time you will rebend the right knee and pull the right leg through the center line. 5. This movement will be the quickest of the steps. While your chin is lightly touching the mat and your right knee is bent, you will begin to pull the left leg straight up into the air above you, and at same time pull the right leg through and up. With strong Chaturanga arms here, your elbows are internally rotating in toward one another, and you will push with all your strength into the earth through the palms of your hands. You will find lift here, and your chin will begin to float about an inch from the ground.

DON'T A bit of advice. Do not go into this pose if most of your weight is in your throat. You should not feel compression in your neck or throat from chin stand. The strength comes through your forearms, shoulders and core. If you feel any compression in the neck and throat, do not move forward into this transition until you have developed the strength in your arms to do this transition without any compression. Take your time with this transition.

Variations *You may use two blocks. One beneath each palm, and shoulder width apart. That way when you come into the arm balance, you already have lift. This will help you bring the back leg off the mat. *If you choose to use the blocks, you may also transition into Chin Stand with them. Bring your chest forward as you lower your chin down, and the top of your shoulders can rest on the blocks. This will allow for the less weight to be concentrated in the chin and neck. This is a great variation for students new to these poses.

Advanced *If you feel solid in Chin Stand after your transition, and you are not using the blocks, you can transition back into Chaturanga by using core strength to hop feet toward the back of your mat. Then you may transition through Vinyasa and end in Downward-Facing Dog where you began. 12.2015 • au stinfI tmaga z i n e . c o m • 73

Workout

Prep for Ski Fun By Diane Vives, M.S., C.S.C.S., N.S.C.A.-C.P.T., F.M.S.

f you are like me, a great vacation involves something active and energizing—like skiing. That’s why being able to go to your vacation with good mobility and conditioning will amplify your enjoyment level and help you be resilient to those inevitable falls. These movements are meant to supplement your training and prepare you for the demands of skiing.

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photography by Brian Fitzsimmons performed by Katy and Jarrod Freshour, Move Austin Fitness

Lateral Step Downs

Purpose: Use a low box or step to slightly exaggerate the deceleration need in the lateral lunge. • Start standing tall on a low box or step with one dumbbell in your right hand. • Using a lateral lunge motion leading with your left leg, step down and simultaneously reach the dumbbell toward your left foot. • Make sure to sit back into your hips and decelerate into the lunge position with control and while keeping your chest facing forward, not down. • Return to start by pushing through the floor with your left foot and extend at the ankle, knee and hip to return to the top of the step. • Repeat in opposite direction with opposite hand. • 10-12 repetitions on each side.

Single Arm/Single Leg Lat Pull

Purpose: Improve single leg stability and core control while performing a straight arm pulling motion.

• Start in a single leg stance holding the band in the opposite hand with palm facing down. • Perform a single-leg-power position by reaching back with the hips while simultaneously performing a straight-arm pull until your arm is in line with your torso.

• Keep your chest up and eyes forward. • Return to start by extending the lower body and returning your arm to the start position under control and while maintaining balance. • 10-12 repetitions on each side 12.2015 • au stinfI tmaga z i n e . c o m • 75

Workout

1 3

Skiers on Stability Ball

Purpose: Perform movement that emphasizes the controlled dissociation of the upper and lower body while in a tuck position. • Start by using a push-up position with the ball under your thighs, then tuck your knees toward your chest to get into the start position. • Slow and controlled, roll the lower body as one unit so that the surface of your upper legs are in contact with the ball. • Decelerate using the muscular control of the torso and make sure to maintain your shoulders level with the ground. • Avoid over-rotating or separating the legs. • Pull your legs back under your hips to return to start and then rotate in the opposite direction. • Your head and the center of your torso stay in line during rotation of the lower body. • 10-12 repetitions on each side

Diagonal Box Jumps

Purpose: Develop lower body power endurance as well as good deceleration with the diagonal angles associated with downhill skiing.

• Start on a low box facing forward and standing tall. • Use a quick counter movement into triple flexion of the lower body to load the lower body, and then quickly jump keeping the feet hip-width apart while rotating the body 45 degrees to the box. 76 • au sti nfI tm agazi ne.c om • 12 .2 015

• Jump back onto the box facing forward using a counter movement and jump. • Perform the same movement in the opposite direction. • 5 repetitions on each side.

photography by Brian Fitzsimmons performed by Katy and Jarrod Freshour, Move Austin Fitness

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Events

THE COOLEST WAY TO GET FIT IN AUSTIN!

Ballet Austin's THe Nutcracker

Submit your event online at austinfitmagazine.com

Sports and Outdoors December 4 Lights of Love 5K Kick off the holiday season with snow, Santa, Ronald McDonald and hot chocolate. A perfect mix of fitness and holiday cheer! lightsoflove5k.org

Anyone can learn to play! Hockey Leagues for Youth and Adult, Beginner–Advanced Instructional Hockey Classes for Youth and Adult. NORTHCROSS MALL 2525 West Anderson Lane | 512.252.8500 WWW.CHAPARRALICE.COM

photo by Tony Spielberg

Featured

December 5 AFM Fit Crawl: Trail of Lights Edition Be sure to check out our 1st annual holiday-themed Fit Crawl! Two waves of participants will enjoy four different types of local Austin workouts, then be

the first groups to enjoy the Trail of Lights. You don’t want to miss this! austinfitcrawl.com December 20 HITS Running Festivals Be there when HITS Running Festivals returns to Circuit of the Americas with its signature "a distance for everyone!" From the Mile to the Marathon plus a sprint duathlon, HITS Austin, TX is a win at any distance. Also, new this year- duathletes bike on the COTA track! hitsrunning.com/austin-tx

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December 19 Cupcake Day 5K, 10K, and Half Marathon December 15th is National Cupcake Day, meaning the rest of the month is about running those babies off! Should you sign up and donate, then run the required amount and report your finishing time, you will receive your very own cupcake finisher’s medal! It is the tastiest run you’ll find anywhere in town. eventbrite.com/e/cupcakeday-5k-10k-and-half-marathonwaco-registration-17970522316

Food and Drinks

Arts

December 3 Opal Divine’s Lucky 13 Whisky Festival For its 12th annual year benefitting Meals on Wheels and More, single malts and whiskies from the British Isles and beyond will be featured. Bring an appetite, because Chef DJ of Scottish Style will provide hors d’oeuvres that include smoked salmon, emats, fruits, and cheeses. https://eventbrite.com/e/ opal-divines-lucky13-whisky-festival-tickets19407470266?aff=ebrowse

December 1 Austin Symphony Orchestra presents Handel's "Messiah" Hyde Park Baptist Church is hosting a night of musical magic that will take you back to comfort and the joy of rediscovery. Begin your winter celebrations with a performance full of praise and cheer. austinsymphony.org

December 12 Dirty Santa’s and Naughty Elves It’s not what you think… Unless you’re thinking of a holiday rager on 6th street full of Christmas cookies, holiday-themed alcohol treats, gift giving, and a vist from Ol’ Saint Nick himself. Then it’s exactly that. eventbrite.com/e/dirtysantas-naughty-elves-tickets18719910757?aff=ebrowse December 19 (512) Brewery Tour Enjoy a tour of one of Austin’s favorite breweries, and learnt the step-by-step process of craft brewing from ingredients to equipment. The Tour includes a logo pint glass and plenty of beer samples. You’ll need a disgnated driver, and they get in for free plus receive $5 off any merchandise! 512brewing.com Holiday Cookies with Bake Austin In this festive class, you can learn how to bake classic holiday cookies and decorate them with colorful Royal Icing. We hear they make a great addition to the decorations throughout your house, but knowing us they’d be eaten in a flash! bakeaustin.com

art and much more. downtownaustin.com

December 1-24 Blue Genie Art Bazaar Need some more gift ideas? This classic Bazaar will hold thousands of original works ranging from serious art to fun and eclectic items. Even if it’s just for window-shopping, be sure to check this one-of-a-kind market out! bluegenieartbazaar.com December 3-5 Other Worlds Austin SciFi Film Festival In this unique three-day festival, SciFi can be found in all shapes and sizes, from horror and drama to comedy and shorts. Watch and experience films from all over the world, all of which are eligible for a cash prize Audience Award. otherworldsaustin.com/austin December 5-23 Ballet Austin's The Nutcracker The Long Center for the Performing Arts will host the 52nd annual production of The Nutcracker, presented by Ballet Austin. This year holds the promise of a fresh new experience to Austin's beloved holiday tradition. balletaustin.org

German-Texan Heritage Society Christmas Market The German-Texan Heritage Society offers a festival atmosphere with traditional German Christmas music, tables full of handcrafted items direct from the Erzgebirge region of Germany, a visit by both our historic American Santa Claus and the traditional German Sankt Nikolas with gifts for the children, a hospitality serving of Glühwein (hot spiced wine), coffee, apple cider/ juice and gingerbread cookies! germantexans.org December 8-22 Trail of Lights The Austin Trail of Lights is part of the Austin experience, lighting up the season with a celebration of community, memories and fun. With a beautiful array of lights the tree is lit following the Austin Fit Crawl and 5k run. austintrailoflights.org December 12-13 Luminations at the Wildflower Center Wildflower Center Grounds will illuminate the Austin sky with thousands of luminaries and twinkling lights, turning the center into a holiday wonderland. wildflower.org/luminations/ December 31 Austin's New Year Auditorium Shores will host an alcohol-free, family-friendly event that celebrates the diversity and creativity of the city with visual art installations, jugglers, storytellers, fire dancers and other festive performances. austintexas.gov

Lifestyle December 5 Holiday Sing-Along & Downtown Stroll Join hundreds caroling in front of the Capitol as the tree is lit before heading down Congress Avenue for live music, shopping, 12 .2015 • au stinfI tmaga z ine.co m • 79

Whether you’re planning a corporate event for 50 or a sporting event for 30,000 High Five Events can help you plan and manage it from beginning to end. Call us Today!

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Rides&Races Featured

Austin Trail of LIghts Fun Run

Submit your event online at austinfitmagazine.com

December December 5 Austin Fit Crawl Zilker Park, Austin, TX austinfitcrawl.com Lights of Love 5K and Family Fun Run Mueller Hangar, Austin rmhc-austin.org/LOL-5K

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Austin Trail of Lights Fun Run Zilker Park, Austin, TX austintrailoflights.org/2015-fun-run Spicewood Vineyards Half Marathon and 10K Spicewood Vineyards, Spicewood runintexas.com/spicewood

Sights and Sounds of Christmas 5K San Marcos, TX sights-n-sounds.org/5k/

McKinney Roughs 12 Hour Relay 30K Austin, TX spectrumtrailracing.com/#relay

Christmas at the Caverns 5K Natural Bridge Caverns naturalbridgecaverns.com/

December 6 Decker Challenge and Brown Santa 5K/Kids K Travis County Expo Center, Austin austinrunners.org

Craft Brew Races Austin, TX craftbrewraces.com/austin/

DEC FEB December 12 Texas Trails Endurance Run (50 mile/50K/25K) Huntsville State Park, Huntsville facebook.com/TexasTrail50k December 14 SARR Mission 5 & 10 Mile Walk/Run Mission Country Park, San Antonio saroadrunners.com/content. aspx?page_id=87&club_ id=736866&item_id=305949 December 20 HITS Endurance – Austin Circuit of the Americas hitsrunning.com/austin-tx/

January January 1 Downtown Austin Historic 5K Tour Austin cityrunningtours.com/austin/ January 9 Bandera 100K/50K/25K Bandera edsregistration.com/events/7

Bruises and Bandages Half Marathon/10K/5K Georgetown trailheadrunning.com/bruises. html Vern’s No Frills 5K Williamson County http://noexcusesrunning.com/ events/verns-no-frills-5kjanuary-race/ Purgatory Trail Run 5K and 10 Miler San Marcos runsignup.com/Race/TX/San Marcos/2ndAnnualPurgatory TrailRun January 24 Big Chill Adventure Race Bastrop traveltex.com/attractions/bigchill-adventure-race 3M Half Marathon Austin 3mhalfmarathon.com January 30 Austin Gorilla Run 5K Austin runningintheusa.com/LinkClick. aspx?URLID=26471

January 10 Rogue Distance Festival 30K/ Half Marathon/10K Cedar Park edsregistration.com/events/58

Dance Unlimited’s Tutus & Tennies 5K Buda http://bit.ly/1OzimDe

January 16 Rangers Resolution Run 10K/5K Cedar Park leaguelineup.com/miscinfo.as p?menuid=36&url=vistaridgeb aseball&sid=456283732

February February 1 Side by Side Run at the Ridge 5K Austin myraceregistration.com/ EventView.asp?EVID=234

February 6 Rocky Raccoon 100 Mile Huntsville tejastrails.com/Rocky.html Run or Dye Austin runordye.com/home.html February 28 Red Run 5K San Antonio carreraraces.com/redrun.asp The Glo Run 5K Waco theglorun.com/waco/index. html February 13 Rocky Raccoon 50 Mile Huntsville tejastrails.com/Rocky50.html February 20 No Ego Perfect Love 5K Run Cedar Park http://bit.ly/1H7rVXH Street 2 Feet 5K San Antonio register.iaapweb.com/Search/ event.aspx?id=33107 Creepy Crawlies and Critters 5K Buda trailheadrunning.com/creepy. html February 14 2016 Austin Marathon and Half Marathon Austin youraustinmarathon.com/ Paramount Break-A-Leg 5K Austin austintheatre.org/eventstickets/paramount-break-aleg-5k/

12 .2015 • au stinfI tmaga z ine.co m • 81

DISCOVER!

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

Govalle Park and the South Walnut Creek Trail

ovalle Park, located east of I-35 by Boggy Creek Greenbelt, encompasses 26 green acres of trees and an entrance to the South Walnut Creek Trail. The park itself boasts barbeque pits, picnic tables, fields, courts, a playground and swimming pool. The trail travels as far as 7.3 miles, surrounded by trees, hills, and parts of the Boggy Creek. It’s easy to get lost in the beauty of trees and foliage intertwined throughout Austin’s first Urban Trail.

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By Devyn Bernal

Although the park isn’t as well known as others throughout the city, it holds special events such as The Trees of Govalle, sponsored by TreeFolks. This is a free performance held each spring that features the City of Austin’s Urban Forestry employees and the gorgeous pecan trees found in Govalle Park. This event showcases the care and dedication that goes into maintaining some of the city’s oldest and tallest organisms. Rooted in one of Austin’s oldest neighborhoods, the event will also

highlight the Govalle-Johnston Terrace neighborhood’s rich history and some of Austin’s longeststanding families. The Southern Walnut Creek Trail is a part of the Walnut Creek regional trail system that the Austin Parks and Recreation Department began working on almost two decades ago. The trail brings together multiple neighborhoods including Govalle Park. The route consists of 10-foot-wide concrete paths designed to accommodate runners, cyclists and dog-walkers. It

holds no lack of nature, and several beautiful sites can be seen at each of the five bridges, culverts, signs and benches it runs by. The future of Govalle Park and South Walnut Creek Trail will include a major east connection to the other planned regional trail systems including the Colorado River and Onion Creek Trails. Be sure to visit when the sun is high to take in all the incredible views and appreciate the beauty of the trees that adorn the park. afm

photography by Jamie Tisdale and Natalie Yerkovich

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Crush Fitness is the best indoor group fitness experience in Austin, combining tread and resistance training intervals to challenge and transform your entire body. Blast up to 800 calories in our signature 55 minute class.

book online @ crushfitness.com

(512) 480-0077 300 S Lamar Blvd Suite O Austin, Texas 78704 Complimentary parking in Cole Building.

crushfitnessatx Questions? Email info@crushfitness.com

THE LEADER IN HUMAN OPTIMIZATION

Diet and exercise. That’s all it takes to be healthy. At least that’s we’ve all heard. But if it really was that simple, why do so many of us struggle? At Onnit, we believe that diet and exercise are simply pieces to a much larger puzzle. Supplementing your diet with earth grown ingredients, challenging your body with innovative methodologies, and supporting cognitive function of the brain are also important pieces. As these pieces are combined, the picture starts to become clear. We call this complete approach to wellness, Total Human Optimization, and you can find out more at onnit.com

SINCE • 2010

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