may 2012 - the swimsuit issue

MAY 2012

2012 SWIMSUIT ISSUE

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Beyond Skin DeepTips for safety and softness in the sun

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Contents austinfitmagazine.com 9

Contents@AustinFit

Local Sirens from the AFM Swimsuit Contest

[page 68]photography by Brian Fitzsimmons

[page 54] photography by Brian Fitzsimmons

2012 Swimsuit Issue: Styles That Sizzle

Homegrown Angelfish Represent Austin at National Synchronized Swimming Meets [page 38]

Left to Right: Becca Lady Liberty Blue Bikini $112; Vineyard Vines Flag Wave Swim Shorts $80; SABZ Abstract Red, White, Blue Bikini $114

MasterCraft X25 boat provided by Texas Ski Ranch

Left to Right: Bandita Couture Stacy Black One Piece $174; Volcom V6S Striped Boardshorts $60; Becca by Rebecca Virtue Salsa Bikini $124

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Desiree Ficker faces the crossroads of two loves: running and triathlon [page 82]

Strong will makes it work[page 86]

Austin Cycling Association leads classes for all [page 88]

Challenging your workout beyond lap swimming[page 84]

14 From the Publisher18 Moore Fit Musings

74 Fit Finds 96 Events Calendar

98 Rides & Races106 By the Numbers

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.

the team

Publisher/CeOlouis m. earle

eDitOr-in-Chief melanie P. moore

assistant eDitOrleah fisher nyfeler

COPy eDitOr Carson hooks

art DireCtOrWeston Carls

assistant art DireCtOrsarah schneider

VP, sales & marketingalex earle

aDVertising COnsultantsemily nash, amity Ponsetti

DireCtOr Of marketing & COmmuniCatiOns

Carrie Crowe

COntributOrsDr. keith bell, Ph.D., monica brant,

Dr. robert Clement, m.D., Desiree ficker, brian fitzsimmons, Dacia Perkins,

alexa sparkman, annie ray, Diane Vives, anne l. Wilfong

eDitOrial interns ben kendall, ryan noonan

general [email protected]

aDVertising [email protected]

stOry [email protected]

eVent [email protected]

subsCriPtiOnsaustinfitmagazine.com/subscribe

1905 n. lamar blvd., ste. 105austin, tX 78705P 512.407.8383 f 512.407.8393

EvERy ISSuE

photo by Brian Fitzsimmons

Contents

Please Recycle This Magazine

MuSCLE MovEMEnt oF thE Month

Training for explosive speed and agility [page 104]

FIt x FAMILy imagination sparks entertaining pool play [page 36]

FIt AFtER 40 accessible tips for “twilight” golf from a lifelong learner who happens to be a Penick [page 46]

RECIpE nothing says summer like ice cream sandwiches [page 52]

KICK Mo’S Butt! mo goes atomic: lifting to the limit [page 102]

BEAuty GuIdE your questions answered by the best in austin [page 92]

hEALth Protecting your skin from summer sun [page 30]

Dr. Clement explains the active ingredients in sunscreen products [page 50]

FItnESS Captex tri splashes through memorial Day [page 34]

new trail race at reveille Peak ranch [page 35]

austin puts disc golf on the world stage [page 76]

What’s up with Pease Park? [page 77]

@AustinFit

AFM FIttEStMeet the mind behind the muscle: Fitness maven Diane Vives designs the FITTEST [page 22]

Open Invitational Profile: Consistency breeds longevity for Gordon Alexander [page 26]

12 austinfitmagazine.com May 2012

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’M A LittLE uNFOCuSEd thiS MONth as spring is springing. I don’t know what it is, but as I conjure up my monthly musings my mind seems to be all over the place. April showers do indeed bring May

flowers and it seems that changes are bursting upon us like the new blooms of spring. The political landscape grabs at us daily; our global community drenches us with drama; and then there’s “Dancing with the Stars”! Is it any wonder that my mind is barely clinging to reality?

So this month, you’ll have to put up with some random thoughts and observations. I am happy to say that we are once again reminded of Lady Bird’s wonderful legacy as

the hill country bursts forth as only Texas can…BIG. So get out there and take in the beauty and get some fresh air and sunshine! The temps this time of year are downright glorious so get some long runs in and play some outdoor sports. Oh, and go on a picnic with friends and family. It’s literally good for the heart as well as the soul.

As you all know, this is our big, big swimsuit issue and it’s one of the best we’ve ever done. We have the pros of course and they are awesome as they have some fun in the sun on the lake in some really hot new styles. We also are continuing our ever-popular showcase of local readers’ choice model winners and let me tell you, they are right up there with the heavy hitters, so check them out. You might think that these photo shoots are a snap, but let me tell you, these folks have to be fit to get through a sunup to sun-down day of shooting. Just changing swimsuits would wear me out.

My final point is to put in a big plug for our upcoming 2012 AFM FITTEST pre-sented by Nexersys on June 9 and 10 at Camp Mabry, where we determine who are really the ten fittest guys and gals in Austin. We have been talking about this since the beginning of the year and May marks the last month to register. This event is our vision for fitness for all. It’s a chance for anyone to compete and have a real chance to win because the ten tests do not favor any particular fitness regime. It’s a chance to test yourself and establish a documented fitness baseline to improve on year after year, and it’s a chance to have fun while doing what your body and mind deserve. If you don’t want to compete, just come watch and support others. Spectating is free to the public; Camp Mabry is an open base, so everyone is invited to come out and watch. Check out the details at the event website, afmfittest.com, or AFM online at austinfitmagazine.com.

It’s going to be a gas! Hope to see you there.

Keep Austin Fit,

Potpourriby Lou Earle, Publisher | photography by Brian Fitzsimmons

@austincryo 11:05 a.m. via WebOur mom is Olympic medal #fit! looks twenty years younger than she is, in late 60s! Cryo helps, but her active lifestyle is key.

@stephhahnTX 12:51 p.m. via Echofonmy mama is doing her first half mara-thon on april 22 at age 65. she says i've inspired her.

@BrassOvaries 9:15 a.m. via iPhone:-D my mama monkey is going to be so proud! #monkeyfit

@igniteMonarchs 5:50 a.m. via WebsuPer #fit! at 63 she works out more than me!

@aliclucas 11:09 a.m. via Webmy mom is almost 60. i'm almost 30. before i was born she taught me 2 work hard & keep fitness fun. now she's my boss ;)

@kjsouthernbelle 11:31 a.m. via iPhoneOh my, she's super fit. she is a Pilates guru & has been way before it was cool. she works with a trainer for her weights. #fit

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JOiN uS! @AuStiNFit

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Swimsuit Dreams: A non-philosophical enquiry into the origin of our ideas of the sublime and the beautiful (with apologies to Edmund Burke)

’VE ALWAyS WANtEd to be on the cover of a swimsuit issue. But I’m not a beauti-ful, stylish, or expensive

bikini. I’m your basic off-the-rack department store swimsuit, either too tiny or with too much baggy fabric here or there, or my top and bottom aren’t the right size for the person; I mean one is

but the other isn’t. I know suits in those mix and match groups but that just feels so disjunctive, not knowing who you’ll be paired up with. At least my top and bottom are cut from the same cloth. We know what to expect of each other. For us girl suits, we have to be small, but not too small. Sure, I can starve myself or purge just before vacation. But most swimsuits just wring out the liquid to bring all our fibers back into tight shape ensuring a fit and glamorous look. The guy suits, they just want to be bigger and have a muscular cut.

So, anyways, I was just thinking how cool it would be to be on the cover of a magazine and how that would make me a role model for other swimsuits, you know, to inspire them to trim down and not let themselves get so baggy. I know they’re limited by the fabric they’re made of, but the suits out there in the public need something to shoot for, to look up to, even if they’ll never get there. I mean, like the Miraclesuits, “look 10 pounds lighter in 10 seconds.” They have to have an ideal to imitate, right? What kind of world would it be if we all just did our own thing, just looked whatever way, and didn’t try to have the appearance of the ideal swimsuit? That’s no way to live. Things would be all over the place and no one would know what they were supposed to look like. Sure, you could stretch your Lycra and tie your strings just by look-ing in the mirror at yourself, but how would you know if you looked good or not? It would be like trying to drive on a road with no lines. It would be dangerous!

The good news is, for both the old swimsuits and the new ones being made, we don’t have to worry about what we’re supposed to look like—we are bombarded with

images of what we should be. Perfection is represented all around us. There is the hot new suit of the season—and the expensive top-of-the line suits always look good. Sure the Wal-Mart suits whine about it being a class issue, that with enough money and enough time and enough profes-sional expertise any suit can look great. But how much time do most suits take to make? Most swimsuits just want to hang on a rack, get purchased quickly, and then expect to look great on a person. They only care about how they look, not how they’re made and maintained. If they took time, and took care of themselves every day, they wouldn’t get all stretched out of shape and faded. The good suits are well cared for and look great all sum-mer. Sure they may have rich people taking care of them, but again, poor suits need an ideal suit to compare them-selves to or they’d never know what they should aspire to. Of course they can never actually be ideal, but that’s just a matter of expectation management, right?

In many ways, it’s refreshing to hang near the Speedo and TYR suits. They don’t care that they look like workhorses; they only care how strong they are. They know they’ll be used alternately with an older version of themselves and even then worn often enough to wear out and be replaced in short order. They hang on store racks and, later, in showers dripping dry with a confidence that really is not applicable to swimsuits like me. I’m a bikini with faux diamonds. I am not made for all that lap swim-ming and diving, and, God forbid, open water swimming! I have pads in the top so whoever wears me appears to have a perfect shape, and I have grippy elastic in the legs so I’ll never reveal cellulite crammed inside. I wish I could be confident like the Speedos or perfect like the expensive suits. But I guess that’s every swimsuit’s dream—to be something, anything, other than what we are.

Special thanks to our AFM swimsuit models Ashley Elgie and Dane Krager who graciously and candidly shared information allowing me to write a more serious treatment of body image published online at austinfitmagazine.com.

iBy Melanie P. Moore, EdiToR-in-ChiEF | PhoTo By Brian FitzsiMMons

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AFM Fittest

Diane Vives Designs Austin’s

FITTESTBy Melanie P. Moore

PhoTogRaPhy By Brian FitzsiMMons

ShE’S AN iNtERNAtiONAL SPEAkER for the National Strength and Conditioning Association, she has coached the Chi-nese Olympic Team coaches, and serves as the only female on the Under Armour Performance Advisory Council.

A well-known trainer of trainers, Vives has a rich background in strength and conditioning, exercise testing, personal training and working with universities. This year she helped Austin Fit Magazine design the tests to be used in the 2012 AFM FITTEST presented by Nexersys on June 9 and 10, which will determine Austin’s ten fittest people.

“More than anything, we said ‘How would we approach this from a scientific standpoint?’ as well as ‘Let’s make it very accessible,’” she said. “Taking [the event] parameters into consideration, we went to what are the components of fitness that can actually be tested in that kind of event setting.

“We’ve got the med ball throw and standing broad jump that are both power tests,” she said. “Then speed tests, which are also power but translated into speed itself, and then we’re testing strength and endurance. The agility—coordinated patterns using skills for turns and changes of direction—tests a combination of speed, strength, and endurance. Again, it’s overall athleticism.


“The precision throw gives people the opportunity to go, ‘Okay, I may not be the strongest person out there but I’m actually very athletic in terms of skill sets and precision.’ That adds a different dimension to the testing and rounds it out really well.”

Vives pointed out that the tests don’t allow a power or an endur-ance athlete to dominate the event. “Somebody who has proficiency to a certain level in each one, or at least in a majority of [the tests], and excels in certain ones is really going to have a great potential to win and be in that top ten.”

An important aspect of the 2012 AFM FITTEST Vives emphasized is that eight of the ten tests have norms. “The tests have very specific fitness com-ponents and are established as testing protocols with the National Strength and Conditioning Association

(NSCA),” Vives said. Vives was on the NSCA board of directors from 2006-2009.

Vives said the cool part of the 2012 AFM FITTEST is that contestants can find where they fall in a national norm to compare to others, as well as comparing to their own performance year over year.

“The great thing is that you can go through this event here in Austin and then go on certain web sources and actually compare the 40-yard dash, the standing broad jump, the med ball throw, the agility, the pull-ups—and I realize pull-ups are going to be the bear for most everybody because it’s an aspect of strength that’s really difficult and it’s also relative to body shape, size, mass. But that’s also the reason we round that out to make it a competi-tive testing system, where the hand grip comes into play, because it shows upper body strength as well, as it relates to overall body strength. It takes out the relative body size as an advantage or disadvantage.

“If you think about grip strength, it’s the limiting factor for a lot of people doing some of the other major movements and it’s involved in a other athlet-ics like being able to throw, catch, and being able to pull yourself up.”

“Hopefully [the 2012 AFM FITTEST] is an inspiration to get involved and wake up the inner athlete, to have fitness be your sport. From elite athletes all the way to beginners, there’s always a potential to improve with training,” she said. “A big factor in this is you can train on your own but it

Hopefully [the 2012 AFM FITTEST] is an inspiration to wake up the inner athlete. — Diane Vives

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also helps you connect to a community of people who are like-minded and to groups you can get involved in. The tests inspire you to connect with the Austin fitness community. Most people are shocked at how much fun and motivation come out of a testing event like this.”

There are more and more competitions, even in the Austin com-munity, these days but Vives says many of them are “community-specific” competitions. “Many training groups’ testing is going to mimic the style of training that is specific to their community and some sports [have testing] that becomes specific to that sport.

“What I did was get back to basic science, things that will be reliable in testing and re-testing, versus just being an event with extreme challenges,” she said. “For that reason this is different from what anyone else has done because we really need to know who Austin’s fittest ten are, so this is a legitimate test and competition. The tests stand out versus the entertainment factor.”

“Combine” is a word often used to describe some of the tests used by sporting organizations. Vives explained that the combine system basically started as a way for university athletic departments to physically evaluate athletes as they came into the university, to look at their strengths and weaknesses. This evolved into testing athletes in order to train them to be stronger and faster. It has since caught on as part of the recruiting process and became a big business when

a lot of companies saw a marketing opportunity in the scouting system. Scouting demands information and now companies are fol-lowing kids from a very young age to put them through a modified combine. The result is that student athletes now specialize at a very early age, with the push to master certain sports.

“It’s that double-edged sword,” Vives said, “where you kind of see the capitalists coming in, but I can say that I’ve seen a very positive effect in this too.” Students are developing skills, working with coaches and athletes who are good role models, learning nu-trition, and some companies, like Under Armor, conduct sessions to educate parents.

Vives is a self-described “nerd” who loves both education and the science of fitness and sports performance. She joined the NSCA even as she was finishing her undergraduate work. She also holds a masters in exercise science. “I always liked the idea of connecting science to the training and the [NSCA’s] purpose is to bridge the gap between science and application.

“There are a lot of popular things in the fitness industry that catch fire very quickly but don’t have a lot of validity,” she said. The NSCA is one of the largest and most credentialed programs for strength and conditioning and is required by most universities for strength and conditioning professionals.

Vives is repeatedly invited to speak internationally and, in ad-dition to being the first female strength and conditioning expert invited as a featured speaker in Ireland, she is regularly asked to work with the Chinese Olympic team coaches.

“The Central Sports Administration of China brought me over to do educational workshops for the Olympic coaches at the Olympic centers in Beijing and Kunmiing,” Vives said. “They asked me to be their Olympic tennis coach for strength and conditioning. They brought me out of my room at 1:30 in the morning to interview me for that unexpectedly.” They offered her the job, but she declined.

One of the first experts to speak on the applications of functional training, Vives has authored chapters in strength and conditioning textbooks as well as fitness texts.

“Functional training is based on multi-dimensional planes of motion at varying speeds and applied based on the target activity,” Vives explains. “Functional training is meant to look at how the kinetic chain really works and looking at it as a system versus isolat-ing individual muscles.”

“Bodybuilding taught us a lot of great things about isola-tion and it’s not that [bodybuilding] is bad because it’s a sport and allows you to really change the composition of your body. But at the same time it doesn’t specifically relate to movement efficiency, performance, and actual health in terms of avoiding lower back pain and being able to recover from injury and resist injuries.” Vives likes the foundational philosophy and the fun

diane Vives, who designed the aFM FiTTEST, explains to Pam LeBlanc that she can start the 40-yard dash from a standing or a track start.


WWW.afmfittest.COm

tESt to BE thE BESt!

Download the free AFM app for a QR scanner at the iTunes store.

Signing up for the 2012 afm fittest presented by

nexersys is easy! Just go to www.afmfittest.com/register to sign up. there Will be nO raCe Day registratiOn. While you’re at the website, check out the protocol for each test. you can also view video footage with commentary by test creator Diane Vives. Continue to watch the website, as AFM will be posting information about upcoming events and workshops to help you prepare to be the best competitor possible on fittest day. and, as usual, pick up your print copy of AFM; we’ll have exciting information as well as the actual event program in the June issue.

part of functional training, pointing out that the fitness industry has responded by making equipment—stability balls, medicine balls, bands, suspension training (like TRX)—to add a lot of variety to training.

“The goal is to make the body pain-resistant,” she said. “When you look at being able to be more efficient and stronger—and we hear everyone talking about core strength—it’s being able to maintain the posture and alignment that prevents wear and tear on the body. When you can move through a full range of motion without restrictions, then the body supports itself and there’s no need for pain to occur.

“That’s from a general fitness perspective,” Vives clarified. “Athletes who put their bodies through a lot of training based on the individual sport and the need to perform often overtrain. In that case, functional training can support them through that process in a way that reduces the stress and adds balanced strength so the body can continue to recover and the athlete can continue to compete. Now, as people become better educated professionals, the strength coaches at universities, even the body-building community, have learned that they can actually sustain the training for a longer period of time and have better results by integrating functional training.”

Vives designed the 2012 AFM FITTEST tests as functional training tests, all focused on movement and the ability to perform a skill. “Even with the pull-ups,” she said, “that’s a multijoint movement for the upper body. The medicine ball throw is very much a skill-related action. These tests require ath-leticism and have functional aspects to them.

Which tests will Vives herself ‘slam-dunk’ and which ones will she struggle with? “Wow, well, my big-gest challenge by far is the pull-ups, which I think is go-ing to be the bear for a lot of people,” she confessed. “My slam dunk, if there is one, is honestly either the agility or the 40-yard dash.” afm

What's the AFM FIttESt?the 2012 afm fittest is capped at 500 lucky competitors. there are five age groups, each comprised of no more than 50 men and 50 women, ranging from 20-29 years to 60+. each age group will be assigned a heat time for the pre-qualifying round on saturday, June 9, beginning with the 60+ age division. Composite test scores will be ranked, and the top ten competitors in each age group will progress to the finals on sunday, June 10.

scan this qr code with your smartphone to register at the afm fittest website.

Vives cautions LeBlanc that the standing broad jump is measured from the nearest spot any body part lands—so don’t fall backwards!

aFM Fittest 25

Gordon Alexander

Gordon Alexander is a local masters runner who recently won the Austin Fit Magazine Distance Challenge half marathon track with a cumula-tive time of 6:02:44. Alexander is also one of AFM’s open invitational participants in the upcoming 2012 AFM FITTEST presented by Nexer-sys. He recently fielded questions from AFM on running, training, and taking on the FITTEST.

Q: How long have you been running? Tell a little bit about your history (how you got started, whether you ran for any schools, etc.).A: I ran cross-country and track in high school, but hated track so much that I quit the team in my senior year and swore I would never run again. In 2006, I joined a group that

was training for the Texas Round-up 10k, where my training consisted of jogging three miles every other week. With that minimal training, I was able to finish the 10k in 46 minutes, so I thought I might be a good runner if I trained more seriously. Later that year, I started training with a couple of more ad-vanced training groups.

Q: Have you ever done the Distance Challenge before or was this your first time? (If you’ve done it before, tell us a bit about when and how many times. If not, what

made you decide to do it this year?)A: I have run the Distance Challenge half track the past three years and was

the overall winner the first two times.

Q: Your times from the races were 37:41 (IBM Uptown Clas-sic 10K), 1:06:38 (Run for the Water 10-miler), 1:27:27 (Decker Challenge Half Mara-thon), 1:25:29 (3M Half Mara-thon), and 1:25:29 (LiveStrong Austin Half Marathon). Are these representative times? What are your PRs? I can’t help but notice how consistent your half times are, despite the variety of the courses; there are only SECONDS different between 3M and Austin—I’m impressed and amazed!!A: My overall time for the Challenge was about the same as last year. I got injured right before the Run for the Water and was slower than usual in that race, but recovered by

Decker and was in pretty good shape by Austin, where I was able to finish in the same time as 3M even though Austin is a much more difficult course. I was much faster in 2010, when I ran PRs at every distance, including 37:08 at IBM, 1:04:01 at the Run for the Water, and 1:22:31 at 3M.

Q: What kind of training do you do? (We talked about this a bit on the phone, but please elabo-rate so I get your words.)A: I usually run 7 miles Tuesday at 6am and 3.5 miles Wednesday at 6pm with Luke’s Locker, and sometimes with Al’s Ship of Fools on Thursday or Saturday. I usually try to do a longer run on the weekend. I only run about 20 miles a week most of the year, but try to increase to over 30 during the Distance Challenge, since the races are longer.

Q: Do you do any cross train-ing? If so, what kind? A: I couldn’t imagine passing up the invitation to participate. It sounds like it will be a lot of fun.

Q: Which of the ten FITTEST events do you think will be your best? (tests are up at afmfittest.com)A: I assume the 1-mile run will be my best event, since it’s the only event out of the ten that I train for.

Q: Which of the ten FITTEST events do you think will be the most challenging for you?A: Pull-ups and burpees will be a challenge, as I have an old injury that makes activities that put a lot of stress on the wrist difficult.

Q: What are your next running events? A: The Austin 10/20 on 4/15, Texas Round-Up 5k on 4/28, Chuy’s 5k on 5/5.

Q: Any special running story (funny, serious, otherwise) that shows a little of who you are or the way you approach your running?A: When I was 16, I went for a run with a friend of mine who was training for a marathon. I thought we were doing 12 miles, but about halfway through the run, he said he’d decided to do 18 that day. When that run was over, my knees hurt so much that I swore I’d never run that far again, and would definitely not consider running a marathon. I quit competitive running shortly after that, and when I started running again, I decided that I wouldn’t run farther than 10k until I became a good 10k runner, as I have an aversion to high-mileage training. In 2009, the Distance Challenge offered the half-track option for the first time, and I ran a 37:21 at IBM, so I decided it was fi-nally time for me to participate in the Challenge. By the end of the series, I ended up winning my age group in the Austin half marathon and winning the Dis-tance Challenge. After three Distance Challenges, I still avoid high-mileage training and do not enjoy races longer than 10k. afm

Thanks so much for agreeing to being profiled, and I look forward to meeting you.— Leah

AFM Fittest


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When in doubt, Reapply How to Protect your Skin from Damage This SummerBy Courtenay Verrat

Just a nosebleed

Running coach Mixon Henry knows all too well the risks of sun exposure. More

than 15 years ago, after experiencing regu-lar nosebleeds upon removing his breath-ing strip after runs, one of his teammates approached him and asked if she could take a look. “I was like, ‘Whatever,’” Henry said. “I didn’t know what she did for a living. I

knew her as a runner.” As luck would have it, Henry’s teammate also happened to be a dermatologist. Upon examining his nose, she determined that Henry had skin cancer, necessitating an extensive cutting procedure and plastic surgery to completely eradicate the cancerous growth.

Unfortunately, Henry’s encounters with skin cancer have continued over the years.

The battle between his health and his love for exercising outdoors has left him no choice but to take serious measures to protect himself from the sun. Long gone are the running tanks and racing shorts; in their place are clothes that cover more surface area of the skin. Henry uses a special type of sunscreen, is careful to reapply during long workouts, and has also adjusted his exercise regimen: “You can, to a degree, realign some of your training—you can tai-lor some of it to be inside; for example, you can ride the spin bike. If I want to be on the open road for a ride, I’m still going to ride, but I may get up earlier.” Henry admitted that many athletes neglect the importance of sun protection. “Putting sunscreen on is an effort, one more thing to think about,” he said. “I hear a lot of athletes say, ‘I should wear it more often.’”

Summer may not be here officially, but the disappearance of bluebonnets and increasingly warmer temperatures are a clear indication that the mild days of spring are behind us. Active Austinites are typically not ones to let a little hot weather intimidate them from being outside—on any given 100-degree day,

they can be seen running around Lady Bird Lake, doing brick workouts by the velo-way, or swimming at Barton Springs. And although many of them remember to bring an extra water bottle to their workouts, fewer remember to take sufficient precautions against sun damage. With one in five Americans likely to be diagnosed with skin can-cer in their lifetime, that is a risk that few athletes can afford to take.


An Essential part of Gear

TriZones Training co-founder and coach Tracy Nelson agreed with Henry that

the easier sunscreen is to use, the more like-ly one will be to use it. She makes sure to keep tubes of sunscreen in multiple places so that she’ll never be without it. “I keep a tube in my tote bag. I’ve got some upstairs. I have some in my bathroom. I have some in the bag that goes to the pool with us. I have some in my workout bag, and I have some in my coaching bag,” she laughed.

Nelson attempts to instill good habits in her athletes from the get-go by grind-ing home the message that sunscreen is an essential part of training gear, and that remembering to take care of your skin is just as important as wearing a bike helmet. “When we talk about everything you need to swim, bike, and run, that’s on our list [of things to talk about]. We try to educate athletes on what they should look for in a sunscreen; we include it as part of our race day checklist. We see it as part of the gear you need,” she said.

Be a Label Reader

Deciphering the meanings behind terms such as SPF, UVA, UVB, sweat-proof,

waterproof, and water resistant can leave consumers feeling frustrated and uncer-tain about what options are right for them. Dermatologist Roopal Bhatt, M.D., of Four Points Dermatology in Austin, says that all athletes—from the occasional runner to the Ironman triathlete—should follow a few simple guidelines when looking for the right kind of sunscreen. “Be a label read-er,” she advised. “Choose a broad spectrum sunscreen of SPF 30 or higher.” Accord-ing to Dr. Bhatt, broad spectrum coverage is essential, because it offers protection from both UVB and UVA rays, shielding the skin from sunburn, skin cancer, and premature aging.

Application is Key

Just as important as reading the labels, said Dr. Bhatt, is using sunscreen ef-

fectively—something that both athletes and non-athletes often fail to do. “The key to sun-screen is proper application,” she explained. Proper application begins with ensuring that

enough sunscreen is being applied— a full ounce, according to most dermatologists. Dr. Bhatt also reminds her patients about the of-ten-forgotten areas such as lips, hairlines, and ears. “That’s where we see a lot of burns and cancers develop,” she said. When it comes to choosing between sprays versus creams versus gels versus sticks, Dr. Bhatt said that all of these options can be effective, but some may require different application: “With the sprays and lighter formulations, apply two coats, and try to let it dry in-between.” Also essential, she clarified, is applying sunscreen 20–30 minutes before heading outside, since the protective qualities of the sunscreen’s chemistry require that much time to kick in.

Reapply, Reapply, Reapply

Athletes—especially those who spend multiple hours training in the sun—

must be vigilant about reapplying sunscreen. Dr. Bhatt emphasized that it is all too easy for sunscreen wearers to be lulled into a false sense of security by high SPF numbers; she asserted that an SPF above 50 does not provide much more of a difference in protec-tion. Furthermore, athletes typically need to reapply sunscreen more frequently than other wearers: “You’ve got a two-to-three-hour window for which it is pretty effective, but that [SPF] number really represents a fresh application and doesn’t account for it coming off. Athletes tend to sweat off their sunscreen much faster.”

Dr. Bhatt counsels athletes to take several factors into consideration when deciding how frequently to reapply: how long and at what time of day they will be outside, how much they typically sweat, and the type of activity they will be doing (e.g., swimming). She says that a safe guideline is to reapply every one to two hours, but when in doubt—reapply.

protective Clothing

For those who want to take extra precau-tion in the sun, Dr. Bhatt recommends

wearing UV protective clothing, or using a special detergent called RIT SunGuard, which adds UV protection to clothes. Although most Texans might balk at the idea of covering up during a bike ride in July, there are plenty of lightweight fabric options to choose from, and most of them

HealtH When in doubt, reapply 31

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are specifically designed to cool the skin. Ironman triathlete Sandra Spicher swears by such clothing as her first line of de-fense against the sun. “My favorite item for those

long, hot summer bike rides is a pair of DeSoto Cool Wings,” she said. “Not only do they protect against sun, they feel colder than bare skin in the wind, especially when they're wet.” According to Spicher, because many of these cover-ups fit tightly against the skin, wind resistance is minimal, and the garment is comfortable. Investing in a few pieces of protective clothing could also be cheaper in the long run: “Spending $30 on an article that you can wear over and over is cheaper than buying bottle after bottle of [sun] cream that gets used up,” Spicher explained.

new FdA Regulations

Fortunately for consumers, this June the FDA will enact new regulations for

sunscreen labeling, in an effort to facilitate

better purchasing choices. Among these changes will be the requirement that a sunscreen claiming to protect against skin cancer, sunburn, and premature aging must provide UVA and UVB coverage, as well as a minimum SPF of 15.

The FDA is also proposing to limit the listed SPF rating to 50, since there is no sub-stantial evidence to show that levels higher than 50 are any more effective.

Although there is no single method of sun protection that completely eliminates the risk of skin damage and/or cancer, athletes can take steps to more thoroughly protect themselves by following dermatologists’ rec-ommendations when selecting and applying sunscreen. Other preventative measures, such as wearing protective clothing, working out in shaded areas, and choosing times of day to exercise when the sun is less intense can also be quite effective. Ultimately, making skin protection a natural part of your workout regime will help reinforce good habits. Coach Henry summed it up well: “I just think people need to be aware that you will do a lot of damage if you don’t take care of your skin. We’re only good athletes for a very short time of our lives—you’ve got to think long term for everything.” afm

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For more information, visit:

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www.aad.org

The Skin Cancer Foundation

www.skincancer.org

Follow Dr. Bhatt's guidelines to maximize skin protection:• Wear sunglasses and a hat when out in the sun.

• Use broad Spectrum (UVA and uVb protection) sunscreen with an sPf of 30 and above.

• Apply a full ounce of sunscreen to your body; don't forget about lips, ears and hairline!

• Reapply, Reapply, Reapply!

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announcements, and rules briefings, as well as a Doggie Du Dash and a CapTex Kids 1K run will take place throughout the day.

The main triathlon events take place on Monday, May 28, beginning with the start of the Pro Course at 6:45 a.m., featuring a 1.5K swim, 40K bike ride, and 10K run, with the winning pros receiving a share of $46,000 in prize money. Sarah Haskins and Andy Potts, the 2011 Race to the Toyota Cup Champions, will be on the course, defending their titles. Haskins has already won the first event in the 2012 Race to the Toyota Cup Triathlon Se-ries, while Potts is coming off an impressive win at Ironman 70.3 in California. Can they pull it off or will someone else pick up a nice win to add to their 2012 race resume? At 7 a.m., the open Olympic distance race (which is the same distance as the Pro Course) begins, followed by the shorter Sprint distance at 9 a.m. The day’s events wrap up with, the First Tri at 10 a.m., which features a beginner-friendly 400-meter swim, a 10K bike ride, and a 5K run.

Because the various events occur on the same course, it’s a very spectator-friendly venue for triathlon fans. The swim portion begins at Auditorium Shores and takes place in Lady Bird Lake; the 1st Street pedestrian bridge is an excellent vantage point. Swim-mers exit the water, return to the transition area at Auditorium Shores to collect their bikes, and then proceed to ride through downtown Austin. The bike course extends from Auditorium Shores out to Austin High School via Cesar Chavez, returns and heads up Congress Avenue, skirts around the Capitol, and proceeds as far as MLK Boulevard before riders return to transi-tion. Excellent viewing points are at Cesar Chavez and Congress Avenue as well as

Celebrating Memorial day with the Capital of texas triathlon

This year’s Capital of Texas Triathlon (CapTexTri) will be held on Memo-rial Day weekend, May 26-28, 2012.

CapTexTri starts off this special weekend with the Wounded Warrior Dinner, a spe-cial observance on Saturday, May 26 at the downtown Hyatt, which features “stories to and from our heroes” and includes special guests such as two-time Paratriathlon World Champion Melissa Stockwell, Para-lympian and director of Veteran Affairs at the United States Olympic Committee John Register, and program director of Opera-tion Rebound with the Challenged Athletes Nico Marcolongo.

Athlete activities start with packet pick-up on Sunday, May 27, at the Palmer Events Center from 11:15 a.m. until 6:30 p.m. (A reminder—photo ID and a USAT member-ship are required in order to get packets.) Athlete meetings, course talks, location


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CorrectionRose Martinez, left, the aFMdC overall female masters winner in the full track, and Charlotte Brigham, 1st place winner in her age division, at the aFMdC award party. Martinez was incorrectly identified in a photo in the april issue.

Congress Avenue and 11th Street. Because the Pro Course and Olympic riders do four loops and the Sprint riders two, it’s a great way to see experienced triathletes multiple times without moving. After the athletes return their bikes to the transition area, they’re off on the run. The run takes place on Riverside Drive, with a turn-around on Lee Barton and a return past Auditorium Shores before runners head up Congress Avenue as far as 5th Street.

In observance of Memorial Day and to honor those who have fallen while serving their country in Iraq and Afghanistan, some 6,500 flags will be on display, each with a personalized identification card representing deceased service members, throughout the weekend at the Palmer Events Center in conjunction with the CapTexTri Health and Fitness. afm

Are you Ready to open pandora’s Box of Rox? By Joe Prusaitis

Pandora's Box of Rox is a new trail race offering marathon (26.2 miles), half marathon (13.1 miles), and 10K

(6.2 miles) distances. The event location is at Reveille Peak Ranch on 1,300 acres in the Llano Uplift just outside of Burnet, Texas. Reveille boasts 62 miles of trails over rugged granite outcrops and domes similar to Inks Lake and Enchanted Rock. What

is unique about this marathon is that it is almost entirely a single-track trail and it has an eight-hour cutoff, making it a great first marathon for those new to trail running.

I had a wonderful time for the better part of five or six days wandering around out there, looking for the most entertaining route in a phenomenal playground full of rocks and trees. Reveille Peak Ranch is a lovely place, almost idyllic. At one point, I ran onto a granite dome and didn't leave it again until a mile or more later, albeit I was moving in a circuitous route much like an ant foraging for food. Running between tall boulders and across a rock surface as smooth as a dinner table made me feel so small. All the creeks looked like bubbling brooks, although I am sure it’s not always like that mid-summer here in central Texas. Still, it was nice to hear the running water and waterfalls making their music across the rocks. I suspect that even on a hot day, this place is still a joy to run through.

I was curious about the logistics of the Ranch for race management, and I was pleasantly surprised with all the excellent structures and facilities that are available. There are many amenities: a covered pavilion that seats 500 with a full-service commercial kitchen, bathrooms, showers, a swimming pool, six RV hookups with water and electricity, 250 primitive camp-ing sites, and parking for 4,000 cars. Vol Montgomery, the owner of Reveille Peak Ranch, has been more than accommodat-ing, easy to work with, and an all-round good guy, so having the race here was basi-cally a slam-dunk. afm

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W E CALL hiM “PABLO” when he dons the suit. That was the first name out of my mouth when we first put it on him. And it stuck because it’s so fitting. It feels like the right name for the cabana boy rocking

the swim briefs (“Speedo”) for any purpose other than competitive swimming or diving.

Pablo just turned two. He is the alter ego of our second child, Hudson. When he hits the pool or the beach in that suit, he becomes a different little person. His long, unruly, curly hair slicks back into a mullet or wide rattail, and he is suddenly single-minded in needing me to facilitate his favorite water sport.

He stands up straight, submerged to his chest, his back to me, the bottoms of his feet cradled in the palms of my hands. I crouch down to where only my head is above the water. Then I push up, first straightening my legs and then my arms to raise him up out of the wa-ter in what amounts to a squat with overhead press until he is standing directly over my head. Hudson then tries to remain standing on that high perch as long as he and I together can maintain his balance.

Pablo wants everyone’s attention while he’s up there. It’s hard not to notice a toddler with a wet mullet in his Pablo pants perched five feet above the surface. But he flaps his arms and squeals with delight to make sure. I don’t think he would get quite as much of a kick out of all this if he didn’t have an audience.

We repeat his trick over and over until we’re both worn out, sometimes alternating in turns for his older brother, Davis. Hud-son learned the routine from watching Davis perform it. But he’s

even more addicted to it than Davis ever was—and that’s saying a lot. Plus, that little bitty swimsuit on our little bitty man certainly adds flair to the performance.

Pablo can’t always perform in his full glory. Well, he could, but that would mean even more of the liberal latherings of sunscreen than we al-ready subject him and his siblings to prior to time in the sun. So especially when the sun is at its fiercest, his ensemble includes a hat with a wide brim and a swim shirt.

The swim shirt is an ingenious invention featuring a mock turtleneck and either short or long sleeves. These replicate the surfer’s rash guard, and they represent a drastic improvement over the heavy, wet t-shirt I was required to wear as a kid when I was deemed to have already soaked up too much sun. Swim shirts offer our kids protection from the sun’s rays while also taking some body parts—their torsos and at least parts of their arms—off the sun-screen reapplication watchlist.

Once we reach the relative cool of a summer evening, if we ad-equately have applied and reapplied sunscreen, have taken a couple of much-needed breaks in the shade, and have kept on the hats and swim shirts as much as possible, we end up with happily exhausted kiddos rather than miserably uncomfortable ones. And Pablo can go back to performing in just his signature swim pants. afm

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The mention of synchronized swimming typically conjures one of two things: Esther Williams movies or the send-up Martin Short and Christopher Guest immortalized on Satur-day Night Live. But Austin boasts a synchronized swim team

that competes on the regional and national stages.Most every Sunday evening, the Town Lake YMCA pool is home to the

Austin Angelfish, a team of girls ages 8 to 18. As often as four times a week, they train for a demanding sport that is all grace and smiles above the water, and all power and athleticism beneath the surface.

“Synchronized swimming encompasses the entire body,” said Cheryl Cook, head coach of the Austin Angelfish. “It requires the flexibility and power of a gymnast, the grace of a dancer, the cardiovascular endurance of a runner, the control of a martial artist, and the speed of a skater, all while balancing upside down, twirling your legs and trying to stay in a tightly synchronized formation like a marching band. On top of it all you have to smile and make it look easy!”

According to the documentary Sync or Swim, the U.S. Olympic Syn-chronized Swimming Team trains eight hours a day, six days a week. This includes swim training and choreography, gymnastics, weight training, plyometrics, dance classes, aerobic and anaerobic training, and running. The Angelfish train for fewer hours, but with similar rigor.

Synchronized swimmers tread water throughout their entire routines and receive a two-point penalty deduction for making deliberate use of the pool bottom during their routine in competition.

At the beginning of the routine, synchronzied swimmers are allowed up to ten seconds of deckwork to set the mood for their swim. While the routines are carefully choreographed to a count and the swimmers practice by counting, they also must hear the music

Austin’s Angelfish prepare for regional and national competition

swimsync

or

Cassie heath (top) and Micah Reich are lifted by teammates Emma young, Claire young, Jasmine Stone, Maddie Crabb, Emily heubaum, and giana Thompson.

By kara Myers | PhoTogRaPhy By Brian FitzsiMMonsKKKKKaren Knight

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underwater. Usually a speaker is hung approximately one meter below the surface for this purpose. Some teams use the underwater speaker during practice for coaches to give feedback.

In addition to their choreographed routines, athletes are required to perform individual technical skills in front of a panel of judges that apply a standard scoring system (also used in the Olympics) to rate how well the swimmer demonstrates strength, flexibility, and control.

In terms of equipment, swimmers would tell you the nose clip is the most important. Serving the sole purpose of keeping water out of the swimmer’s nose during routines, which include a lot of upside down formations requiring swimmers to hold their breath for up to a minute at a time, the nose clip’s role cannot be underestimated. Many swimmers carry spares inside their suits in case the original is dislodged during the swim. In a recent Angelfish competition, one swim-mer even slipped a replacement nose clip to a team-mate during a routine!

For competition and water shows, synchronized

swimmers do not use swim caps. Rather, Knox gelatin is brushed on or combed into their hair, like paste, to keep it out of their faces and to have a more uniform look (it can be washed out with hot water—and lots of conditioner). Most competition swimsuits, especially at the elite level, are handmade. But even the Austin Angelfish and other age-group teams have suits with hand-sewn beads and sequins.

For competition and shows, swimmers use waterproof makeup and wear headpieces which often have beads and sequins to match the suits. The headpieces create both a uniform appearance among team members with varying hair colors and styles, as well as adding to the sparkle of the competition suits. Like figure skating, synchronized swimming is a performance sport, where smiles, glittery costumes, and showmanship while performing to music are combined with strength and athleticism. While there are a few boys who compete, there are no college pro-grams for boys and there are no males at this time on the Angelfish team. There are more men at the masters level of synchronized swimming.

Lifts require athletic strength, balance, and teamwork—not to mention rigorous cardio and Vo2 de-mands. during most two-to-five-minute routines, swimmers can be underwater for up to a minute at a time. The “egg-beater” kick, also used in water polo, propels swimmers up and out of the water; uSa Synchro requires pool depth of three meters.


~ one with the water

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FINA (Federation Internationale de Nata-tion) is the worldwide governing body for all water sports, including speed swimming, water polo, diving, synchronized swimming, open water, and masters programs. USA Synchro governs all synchronized swimming in the United States and must follow the rules and guidelines specified by FINA.

According to USA Synchro, there are five colleges with varsity synchronized swimming teams, including Canisius College, Linden-wood, Stanford University, Ohio State Uni-versity, and Wheaton College. Twenty-one colleges and universities have club programs, and three colleges have show programs.

Regionally, the Angelfish compete against teams from San Antonio, Houston, and Dallas. Only the top three routines from each category qualify to compete at nationals. Once there, the Angelfish face competition from more than 50 other teams from around the country.

The Angelfish are currently in the midst of their competitive season, aiming for the national competition in Oxford, Ohio at the end of June. Typically, the Angelfish qualify to compete at nationals in various age groups of 11-12, 13-15, 16-17, and 18-19 in solo, duet, trio, and team routines.

Emily Heubaum, a 14-year-old who is in her sixth year with the Angelfish, is an example of what swimmers can accomplish with a little dedication to health and fitness. When she started swimming at age 8, Emily could barely swim the length of the pool and used to get stomachaches when she swam. Once she improved her diet, the stomach-aches disappeared and her swimming skills improved dramatically. Today, Emily is one of the top athletes with the Angelfish.

“I can’t eat much sugar any more,” said Emily. “I’ve adjusted to eating better quality food since it allows me to have a better workout.” afm

a variety of sculling tech-niques (moving water with the hands to hold the body in position) provide active resistance, allowing angelfish athletes to perform splits and kicks with precision.


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Austin Angelfish Watershow is may 19, 7:30 p.m. at the town lake y; the event is free and open to the public.

Angelfish Facts:

swimmers range in age from 8 to 18

Competition season runs January to June

Practice at town lake y on saturdays & sundays, at JCC on tuesdays and thursdays; beginner class at town lake y on sundays @ 4:30pm

Teams in the association: austin angelfish, Cygnets of san antonio

Teams in the Region: austin angelfish, Cygnets of san antonio, first Colony SynchroStars (Houston), Pirouettes of Texas (Irving), West Houston Bluebonnettes

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hours of practice together through the elementary, middle-, and high-school years build strong bonds of teamwork and friendship among austin angelfish swimmers.

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Fit After 40

It’s possible to take up golf later in life and enjoy it enormously. You can even become quite good at the game. How? Take a few tips from Austin’s poster girl for late-blooming golfers, Betty Ann Penick. She’s a member of Austin’s royal family of golfing, but the daughter-in-law of Harvey Penick, who wrote the best-selling Har-vey Penick’s Little Red Book with Bud Shrake, didn’t take up golf until she was in her sixties.

Betty Ann Penick’s life-long sport was bowling. She was a scratch bowler who typically averaged well into the 190's. Her highest game was a 299. No, that last pin didn't fall for a 300 game. She bowled three leagues a week and competed in tournaments at the local, state, and national levels. With a group of close friends, she could bowl in the evenings no matter what the weather was like or what had occurred at work. As owner of her own CPA firm and mother of a daughter, also a CPA who has her own financial planning practice here in Austin, and a son, who is a programmer at Texas Children's Hospital in Houston, she had no time for golf dur-ing the day and no real desire to play, even though her father-in-law and her husband, Tinsley Penick, were professionals in the sport.

f you’re like Betty Ann Penick, your dad didn’t put plastic golf clubs in your bassinet. Nobody gave you golf lessons from the time you could walk. You even missed out on the high school and col-lege golf teams. So here you are at age 40, 50, 60, 70, whatever—who’s count-ing? You’d like to try golf. Maybe retire-ment is coming up or you need to learn to play because of your career, but you think it’s too late. Think again.

By J. Jody kelly | PhoTogRaPhy By Brian FitzsiMMons

how to Become a

Good Late-Blooming

GolferTips from Betty Ann Penick

I46 austinfitmagazine.com May 2012

She read Harvey Penick’s Little Red Book when it was published in 1992 but didn’t have time to apply it to her own life.

No one in Betty Ann’s family encour-aged her to take up golf, though no one especially discouraged her either. It was her group of bowling friends who got her into the sport. As the women aged, many developed arthritis or other conditions that made bowling difficult. Several of them gradually turned to golf and eventually gave up bowling. They told her, “If you want to spend time with us, you’ll have to take up golf.” So she did.

Betty Ann’s experience is a roadmap for anyone who wants to start golfing later in life. Although she has spent her adulthood around professional golfers, she started from zero just like everyone else. Unlike many, though, she went on to become a good golfer. She offers five tips for making a successful late entry into a sport that draws over 25 million Americans to the links and attracts many more millions to watch televised golf tourna-ments on Sunday afternoons.

The first tip to becoming a good late-blooming golfer is to be willing to spend the money for lessons. Her first instructor was the late, great Jackson Bradley. She still takes lessons. When she plays nine holes with her husband, a retired professional golfer and coach, she occasionally asks his advice, but he doesn’t teach her unless she asks. Group lessons are another avenue to learning this great game—the public fee courses offer these lessons from time to time. And don't forget the Golf Channel on TV, where you can watch lessons on a regular basis.

Betty Ann’s years of golf lessons have paid off. After a lifetime as a good bowler, it’s only fitting that she would work hard to excel at her next sport as well. Like many sports, golfing isn’t a do-it-yourself pastime unless you want to look like the cartoon figure who becomes so angry that he breaks his clubs or throws them in the lake.

A tip for the late-blooming golfer is to

play often.

A second tip for the late-blooming golfer is to play often. With her built-in group of bowling friends and her husband, Betty Ann doesn’t lack for golfing companions. She regularly plays three times a week, some-times at the Austin Country Club, some-times at the University of Texas course, and sometimes at the municipal and public fee courses throughout the city, with an occa-sional trip with her buddies to Santa Fe and Palm Springs thrown in.

Although golfing regularly is a great way to improve your game, Betty Ann notes that she couldn’t play every day, not only because the physical side takes its toll, but because the mental side of golf would be too hard. As with any sport, you have to prepare

Fit aFter 40 hoW to become a good late-blooming golfer 47

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mentally. You have to keep your focus. You have to manage your time. You have to plan your strategy. There’s no point in allowing the game to become a job. Even the professionals take time off, and so does Betty Ann. In one of her other lives she is actively involved in the West Austin Rotary Club, having served as a past president.

A third tip to becoming a good late-life golfer is to engage in strength training with a personal trainer familiar with the demands of the sport. Betty Ann’s trainer recently helped her increase the power and the distance of her drives. Developing arthritis in her hips and knees may have made bowling difficult, but it hasn’t been a barrier to her constantly improving her golf game. It’s a good idea to find a trainer who can help improve your hand, wrist, arm, and shoulder strength and who can guide you through exercises for core and rotational strength.

A fourth tip is not to let bad weather or lack of time and op-portunity stop you from improving your game. You can find ways to practice chipping and putting indoors. Betty Ann places a length of carpet in a hallway of her home for chipping practice with felt balls readily available at golf stores. An indoor putting mat can also help improve your putting skills. Two local nine-hole courses are excel-lent places to play and practice. The First Tee of Greater Austin's Harvey Penick Golf Course and the Hancock Golf Course are well suited for beginners.

When you can’t get out to the golf course or can’t find golfing buddies, you can practice by yourself at a driving range or a hitting cage. And you can always re-read Harvey Penick’s Little Red Book and its companion, The Game for a Lifetime: More Lessons and Teachings, 1996, also by Harvey Penick with Bud Shrake.

A final tip from Betty Ann is to enjoy golf. For her, an important

part of enjoyment is giving back to the community. She supports the annual Harvey Penick Awards to individuals who emulate her late father-in-law’s leadership in life. The annual ceremony benefits Caritas of Austin, a non-profit organization that assists the home-less, the working poor, and documented refugees with housing, hot meals, education, and self-sufficiency. She also encourages support of the Harvey Penick Endowed Scholarships for men and women students at the University of Texas.

Betty Ann enjoys golf in the usual sense as well. Making the switch from an indoor sport like bowling to a mostly outdoor sport like golfing brought unexpected pleasures to her life. She thorough-ly enjoys being outside on a beautiful course. Sometimes, she sees unusual sights, like the huge turtle calmly sitting in the middle of the fairway at the Roy Kizer Golf Course near McKinney Falls State Park. Was it looking for some friends to make a foursome? These days, Betty Ann confesses to loving golf and plans to keep playing for a long time. Her bowler-golfer friends and her husband would surely agree with one of her main observations about golf, “It’s all about who you’re with.” afm

J. Jody Kelly, owner of Strengthmobile, is an ACE-certified per-sonal trainer who conducts exercise sessions in the homes of the elderly or disabled. She races triathlons, lifts weights, and takes Pilates mat classes.

Penick with her husband Tinsley at the harvey Penick golf Course


A great artist carefully selects colors, brushes, and techniques to create a masterpiece. Likewise, Seton Brain & Spine Institute’s Low Back Pain Program has carefully assembled a multidisciplinary team of specialists—surgeons, non-surgical physicians, chiropractors, and physical therapists—to provide highly coordinated care and the most advanced, yet least invasive spine treatment available.

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The Best Protection for Your Skin is Sunscreen

DAMAGE FROM thE uLtRAViOLEt (UV) rays affect the skin’s entire structure, causing damage to the cellular structure, collagen, and elastic fiber. The UVA (long-wave rays) cause damage leading to aging and cancer,

while UVB (shortwave rays) are primarily the source of sunburns. Fortunately, early and frequent protection can reduce the aging ef-fect and chances of skin cancer.

There are basically two types of sunscreen: chemical and physi-cal. Chemical sunscreens block the sun's damage by absorbing rays before they can cause damage to the underlying skin. These chemical sunscreens tend to break down quickly and need to be applied more frequently. The chemical sunscreens that are currently on the market and readily available are Parsol, PABA, and Mexoryl XL, which give protection against both UVA and UVB. Physical sunscreens work by reflecting rays away from the skin. The physical blockers are zinc oxide, titanium oxide, and iron oxide.

The Food and Drug Administration (FDA) currently requires sunscreen makers to give a sun protection factor (SPF) rating for UVB, the less damaging ray. New FDA rules will require the sun-screen label to provide a rating for both UVA and UVB protection. These new rules will come into effect sometime this summer and should give you a much better idea of what type of protection you actually buy.

So what do the numbers mean? SPF is the amount of protection the product gives. For example, SPF 20 protects the skin against sun damage 20 times greater than skin that has not been covered with sunscreen. Most studies indicate that an SPF of 15 blocks about 93 percent of the sun's damage while an SPF of 50 blocks about 98

percent. Therefore, any product greater than SPF 50 is probably not giving additional protection.

Sunscreens come in lotions, creams, sprays, gels, and wipes. I favor a cream or lotion and a physical barrier such as zinc oxide because these methods stay on longer and protect better. Creams seem to work better for people who have dry skin and when applied on the face, while lotions work better on larger areas of the body. People who do not like the feel of some of the sunscreens can use gels, which are less sticky.

If you are confused about which sunscreen to buy, you are not alone. There are 200 sunscreen manufacturers making over 4,000 different sunscreens. The new FDA rules will reduce this confusion by forcing better information on the product's ability to block UVA and UVB and give a specific SPF. Before you buy, I recommend looking at the bottle to make sure that your sunscreen has an SPF of 30, is broad-spectrum (meaning it covers both UVA and UVB rays), and is water resistant. (none are waterproof). Additional protection can be gained by reapplying sunscreen at regular intervals and by using hats and clothing that have SPF protection.

In addition to good sunscreen products, healthy skin can be improved with skin products which restore pH, elasticity, and col-lagen in the skin. These include the vitamins C, B, and E, as well as growth serum, retinols, and polypeptides, which are available in multiple skin product lines. It is, however, important to remember that there is absolutely no substitute—none—for good sunscreen protection. afm For more information, visit drrobertclement.com.

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serVing size: 2 COOkies With 2 teasPOOns frOzen iCe Cream Or yOgurtnutrition

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Recipe


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Suit as seen on page 9

#sMsC social media sWimsuit contest 73

submit your Fit Find! to submit fit find ideas to the AFM team, please email the following information to [email protected]: Product name, Brand, Where You Can Buy It, Cost, Category (Gear, Apparel, Gadgets, Goodies), Description, What Makes It Cool. Please also attach a high res (300 dpi) image.

Gear + Apparel + Gadgets + Goodies

roux Maison // sport detergent

aVailaBle at: fred miller Co., rouxmaison.comProduCt Cost: $16.99 for a 16 fl. oz. bottleProduCt desCriPtion: roux maison sport Detergent eliminates the dirt, odor and bacteria that can thrive in the dirtiest and sweatiest technical and workout gear. the detergent works to maintain the elasticity of lycra, spandex and high performance fabrics, so they won’t stretch unnecessarily or prematurely deteriorate.WHat Makes it Cool: roux maison sport Detergent is fabric specific and ideal for removing tough stains while preserving the quality of your workout gear.

roux Maison // swimwear detergent

aVailaBle at: fred miller Co., rouxmaison.comProduCt Cost: $14.50 for a set of three 1 fl. oz. bottlesProduCt desCriPtion: roux maison swimwear Detergent is designed for swimwear that has taken a beating from sweat, salt water, chlorine and sunscreen. it is the ideal solution for swimwear, as it removes grime while maintaining elasticity, shape and color.WHat Makes it Cool: roux maison swimwear Detergent is fabric-specific and ideal for cleaning your delicate swimwear while maintaining its elasticity, shape and color.

leg luBe® // Performance shave gel

aVailaBle at: leglube.comProduCt Cost: $8.95ProduCt desCriPtion: Created by athletes, for athletes, leg lube® Performance shave gel offers exceptional performance over ordinary soap and shaving cream. its ultra-lubricating formula reduces drag, nicks, in-grown hairs, razor burn and dry skin, and can be used anywhere you shave: legs, face, under arms, chest, head, bikini and back. WHat Makes it Cool: you can use leg lube® Performance shave gel out of the shower!

kinesys Performance sunscreen // sPF 30 Fragrance Free sunscreen spray

aVailaBle at: kinesys.comProduCt Cost: $6.99 (30 ml. / 1 oz.)ProduCt desCriPtion: this fragrance-free sunscreen provides high sunburn protection. an ideal choice for athletes subjected to pro-longed sun exposure while training or for individuals with sun sensitive skin requiring greater uV protection. the perfect choice for people who don't want the telltale "beach" smell of conventional sunscreens. WHat Makes it Cool: it does not require messy rubbing and dries quickly without oily residue to hinder grip or comfort. it withstands vigorous activity and allows skin pores to breathe normally.

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Fitness

PEOPLE iN AuStiN are always looking for an excuse to try new things. Whether it’s a new restaurant, a new park, or a new store, people like to keep things different and keep things weird.

Why not try a new sport?On the weekend of May 5-6, Zilker Park will be hosting Austin’s

22nd annual World’s Biggest Disc Golf Weekend, a world-wide event where people gather in their individual cities to play the sport. The event’s founder, John Houck, is somewhat of a legend in the disc golf community. He is a two-time World Champion in the freestyle and was elected into the Disc Golf Hall of Fame in 1998. Houck is also known as one of the greatest course designers in the world, developing 90 courses in the U.S. and Canada, including 12 courses for the Professional Disc Golf Association World and National Championships.

Houck created the event in 1991 and it was held at Zilker Park, the first course that he ever designed back in 1987. Houck said that after the first nine holes were put in, a worker at the park told him it was “the best $5,000 we’ve ever spent.” Since then he has gone on to develop 11 more courses in Austin and three in Round Rock.

The two-day event will feature different activities on each day. On Saturday everyone is invited out to Houck’s disc golf ranch in Wimberley, Texas, where there will be live music and a barbeque lunch. The day for disc golf activities will be on Sunday at Zilker, where people can come out and celebrate the sport of disc golf. However, this is not a tournament for all of the competitive golfers

out there. Instead, it’s an opportunity to enjoy the camaraderie with fellow athletes and for those who are unfamiliar with the sport to come and learn more about it.

“The main thing is that we want everyone to come out and enjoy disc golf,” Houck said. “That’s really what the event was created for and to spread awareness about disc golf and what a good thing it is for the general public.”

The event is bigger than you might think. It started with just 368 people at Zilker in its first year, but at its peak it had 18,000 people in nine countries across the globe. It is known as the fastest growing sport in the world because of its broad appeal to all types of people.

“It’s easy to play, it’s inexpensive, it’s fun, and it’s an activity that appeals to people of all ages,” said Dee Houck, John’s wife and the Chair of the event. “It’s a great way to be with your family and friends.”

The weekend serves as a fundraiser for the Council on At-Risk Youth, a charity that promotes safe schools and safe communities. Money that is raised will also go back to the community for promo-tion and development of disc golf.

Texas has become a hotbed for disc golf players over the last few years. With over 180 courses, it’s the biggest state for disc golf and central Texas has more players and courses than anywhere else in the world. It’s a great environment and a great opportunity to learn about a fun new sport.

“What’s really gratifying for me is I’ve had so many people over the last 20-plus years say ‘I didn’t know what disc golf was and I

By Ben kendall

World’s Biggest disc Golf Weekend


Fitness disc golf and pease park 77

Piecing Pease Park Back togetherBy ryan noonan

With itS PROXiMity to the University of Texas campus as well as a multitude of neighborhoods around the area, it’s no surprise that Pease Park attracts a lot of visitors. And because of the volume of patrons, whether it’s people playing disc

golf, walking their dogs, taking school field trips, using the trails, or playing volleyball, the park has been feeling the effects. Over the years, these activities have taken a toll on Pease

learned about it at the World’s Biggest Disc Golf Weekend,’” said Houck, reflecting. “It’s important to me that we’re getting new people into disc golf and it’s important to me that people use the weekend as a time to get together and celebrate disc golf.” afm

activities at the World’s Biggest disc golf Weekend include t-shirts and other gear, live music, and some friendly fun with fellow disc golfers.

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Park’s landscape and have come to threaten its ulti-mate survival.

Pease Park has been a landmark in Austin since Governor and Mrs. E.M. Pease gave the land to

the citizens in 1875. The park was then formed in 1926, when the Austin Kiwanis Club committed to beautify-ing the area. The construction included a rest room, memorial entrance gates, a wading pool, and a low water dam. After the beautification, the park thrived with parties, concerts, Easter egg hunts, and many other public and private functions. Eeyore’s birthday party began in the 1970s and continues to be one of the park’s biggest events every year.

As Austin continues to grow, the Parks Department is responsible for ensuring that Pease Park will be around for future generations. The park is suffering from soil compaction, trampling of vegetation, invasion of non-native plant species, and the reduction of the soil capacity to absorb floodwaters. These conditions were confirmed by an ecological site assessment, and the City of Austin Parks Department is also concerned that there are few young trees growing in the wooded areas to replace the older dying trees. Over 400 new

trees have been planted and there are plans in the works with neighbors and park advocates to aid in the restora-tion process. Unfortunately, the Parks Department has determined that the rocky slopes and narrow configu-rations do not offer a sustainable environment for the current layout of the heavily used disc golf course. The park must rest if it is to survive, so the course has been closed. The Austin Parks webpage states the depart-ment is making it a priority to develop a new and more maintainable course that can withstand the test of time. Matt Young, the Vice Chair on the Board of Direc-tors of the Pease Park Conservancy, and Marty Stump, the Parks and Recreation Department Planning and Development Coordinator, both confirmed that there is no current plan to bring disc golf back to Pease Park. The main agenda is to bring the park to an ecologically stable state, which must happen before a disc golf course can be contemplated.

A Pease Park capital improvement initiative took place in 2011 to improve the water quality in Shoal Creek, repair significant stream bank erosion, and restore healthy soil and vegetation on the creek, and this continues to be the focus of the park’s restoration. The public process efforts have focused on listening to concerns and lending a hand as it relates to the park’s survival. Many volunteers have come out to lend their support to the cause and over $100,000 has been raised by neighbors and park enthusiasts to help fund the im-provements the park needs. afm

Fitness

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Shown above is the 5th hole of the once popular used disc golf course. due to the course's layout and degrading vegetation of the park, disc golf at Pease Park has been put on hold.


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a triathlete has is spent attempting to re-coup for the next slugfest. Massage, yoga, foam rolling, and eating take the place of social time out with friends and family. I can only imagine the balancing act life becomes trying to fit this all in while working full-time or having a family.

Once the training is in the bank, rac-ing a triathlon is intricate, exciting, and addictively-wicked fun. Walking up in the dark to the first chummy volunteer for body marking creates a feeling that cannot be replaced; it is the beginning of your ad-venture. There’s a magnificent adrenaline rush as you begin to anticipate jumping

off a dock, shore, or pontoon. The bike is a time to let your

thoughts wander, make up time (hopefully), pass

your buddy up the road, and fuel your body for the upcoming run. The run is where most

of my highs and lows take place. The first few moments off the bike are not enjoyable; images of William “The Refrigera-tor” Perry often come to

mind. I tell myself to be patient for a mile or two and inevitably I begin to

feel like I’m running as opposed to drag-ging an appliance. Getting to the run in a triathlon is markedly rewarding because you have already come so far. You can pat yourself on the back because who at such an ungodly early hour has already swum, ridden a bike, and is off running? There is a collective level of pride attained in every attempt at a triathlon, and crossing the finish line is all that much sweeter because you have suffered not once or twice but THREE times over. It’s a feeling to savor, much like all the food you will be able to consume in the subsequent hours. Bring on the TexMex!!

Run training, like triathlon training, requires a similar mental focus as well as that tenacity to keep pushing through the next pain barrier. However, pure run workouts are less time consuming and allow time for other activities. During my

Coming to the Crossroads of two LovesRunning and Triathlon

Fit 3 tRI

hAVE tWO LOVES in sport. These two loves have crisscrossed and complimented one another, enabling me to experience some of the most thrilling moments of my life. They have taken me to fascinating places in the world and have awarded me extreme feelings of elation and despair. Competitive running and triathlon require huge levels

of commitment, a buckling down of self and a single-minded focus that can interfere with many of life's other “fun” times. I have embraced every moment of self-imposed suffering along with the friendships acquired and the many warm-spirited souls met along the way. My time in sport has been a gift, something I hope I can have in my life until I am too old to run or “tri” and have to take on a third love...competitive walking!

Triathlon requires diligent time management. Time is always fleeting, so much so that, even during "off" days, there is usually an overwhelming task list to attend to. Meanwhile, your body begs you to ignore this pesky list, shovel down the most fat-filled and highly caloric foods you can get your hands on, and crash into a nap. The days of training full bore are intense and can be emotional, interspersed with crying and woe-is-me moments. It’s not enough that you must push through the earthly elements of heat, bitter tempera-tures, or rain; on most days, you are also battling a crop of emotions. What little downtime

By desiree FiCker | PhoTogRaPhy By Brian FitzsiMMons

I


marathon-specific run training, I train twice daily. My workouts include running and an accompaniment of cross training, strength, and core training. In contrast, triathlon training requires three to four workouts a day. Fewer daily workouts provides for a much more balanced life. I should not generalize, though, and say that every runner has more free time. During my times in Boulder, I have seen Japanese runners long-distance walking during their lunch hour. I have never adapted this to my training, though I do think it could be an effective way to get more “time on your feet.” However, there are only so many hours a day you can actually spend on your feet, and muscle breakdown and ligament and tendon wear-and-tear are limiting factors. My body has the tendency to break-down easier under the duress of pure run training. The addition of biking and swimming that you get in triathlon training gives muscle groups a break and relieves tension on ligaments and joints, while the repetitive motion of running requires more diligence when it comes to stretching and eccentric damage control.

The races themselves are a study in con-trasts. The bag packed for a running race feels incredibly light, as in “I am so sure I forgot half of my things” when compared to the gear schlepped for a triathlon. I do not miss the chore of lugging my monstrous box containing my 17-pound bike through the parking terminal. Less gear also makes the morning start far more relaxing. I never have to worry about a tire exploding at the last minute, forgetting a bike shoe, or having my wetsuit zipper rip up the back ten minutes before the gun (yes, this has happened!). At the start of a running race,

I look at the people green with stress and think if they had been through a triathlon start, they’d be jumping for joy right now.

Then there’s the pain; the pain in a run race, particularly a long one such as a marathon, is more of a gradual build toward constant pain as opposed to the highs and lows interspersed within a tri-athlon. I often spend the first ten miles of a marathon in total enjoyment because my legs feel so light and fresh after a proper taper. It’s synonymous to the feeling of getting away with something when you are a kid. I love it. The feeling of discomfort, though, sets in quickly, like an attack, as the repetitive motion at a high intensity gradually begins to grind your muscle to pulp, and you must reach into your box of tricks to keep moving forward at the same speed. The pain in the last few miles of a marathon can be equated to a thoroughbred running out of steam, while the finish of a triathlon is more like a work horse whose plow is becoming too heavy to bear. Both have extremely rewarding finish lines with metal blankets, lovely volunteers will-ing to literally handle your sweat, and all sorts of delicious-looking food you would not normally dream of eating. And then the soreness sets in. The soreness from a tri is much more glute and quad-based, accompanied by chafing in the neck and thighs. A marathon aftermath is more of an evenly dispersed leg pain with less chaf-ing and sunburn but more of an “I just got whupped” feeling. I find myself thinking about my next tri within mere minutes of crossing the line whereas there is some-thing more intense about the marathon pain that keeps it fresh in my memory.

See you at the races! afm

Desiree FickerDesiree ficker began running at an early age with the encouragement of her parents, avid track and field fans. by age nine, ficker was competing in cross country/track and field at the Junior Olympic level. her running career continued throughout high school and college, where she ran on scholarship for the university of alabama. after completing her degree in 1998, ficker was inspired by watching the triathlon ironman World Championships in kona, hawaii, and began competing as an amateur while teaching and coaching in maryland. in 2001, ficker began her professional triathlete career, moving to the Colorado Olympic training center for training. she moved to austin eight ago, where she has continued her racing career as both a professional triathlete and runner. in addition, ficker has also founded the ma ficker founda-tion, which raises money for colon cancer research, in honor of her mother.

Fit3 tri 83

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Lie doWn

Swimming is done lying down. Too many novice swimmers attempt to swim stand-

ing up. I guess it comes with trying to keep their heads out of water so they can breathe... ah, to find the bow wave.

Move

Swimming is done lying down. That doesn’t mean you should go to sleep. If

you are swimming for fitness or competitive success, you can’t. You have to move.

If you lie down in the water and don’t exert yourself, you either float or sink, neither of which does much for your fitness, let alone competitive success.

Swimming easy all the time won’t cut it either. You need to exert yourself. You need to get after it.

Moreover, you can’t just put it on cruise control and zone out. Speed requires con-sistent attention to the intention to go fast. If you lose concentration, you slow down.

Get AFter it

Swimming is done lying down. That doesn’t mean it needs to be comfort-

able. In fact, it’s way more productive and much more fun when you are getting after it, swimming fast, and chasing goals. Pursuing your goals will keep you engaged, focused,

and in the flow. Comfort is boring. While comfort is a nice relief from aversive stimuli, it is engaging in the pursuit of challenging, reasonably attainable goals that makes you really feel alive.

reLAxed sPeed

Relaxation is a key component in swim-ming, but that doesn’t mean that

swimming for fitness or training to compete should be relaxing. Swimming is best done seeking the relaxed speed, which comes from relaxing those muscles that are antagonistic to the prime movers used to propel your-self forward and alternately relaxed in the recovery of the stroke. However, you have to forcefully engage those prime movers.

cHALLenGe yourseLF

Competitive swimmers train incredibly hard. They train harder than any other

athletes. That doesn’t mean athletes in other sports don’t train hard. They do. Top athletes in all sports put in long hours and, in many sports, those hours are at pretty high levels of intensity. But other athletes can’t train as hard as swimmers do; if they did, they’d get hurt.

Swimming takes place in a cool, soft, supportive, environment. When you pound water, water gently moves out of your way.

Water cushions the force of gravity. It sup-ports and caresses your body. Generally, the water temperature at swimming work-outs is cooler than your body’s temperature; it’s cool enough to prevent heat exhaustion and heat stroke.

As a result, swimmers are able to train more intensely, without getting hurt, than athletes in other sports. Since they can, some swimmers do train more intensely. And since some do, others must as well in order to be competitive.

When I watch serious, competitive swim-mers train, I see them getting after it. They are consistently asked to challenge them-selves. What I see when I watch fitness/lap swimmers looks very different.

Swimming can be tremendously chal-lenging. But for a great many people I see swimming laps (relaxed and cruising along), swimming can be about as physically chal-lenging as watching “Mr. Rogers’ Neighbor-hood.” Sure, swimming may get them out of the house and, depending upon where they swim, it might get them out of the Texas heat. Sure, the water feels good. And, I guess any movement is better than sitting at a desk in front of a computer or in a recliner watching television. But ultra-easy laps won’t get them superlatively fit.

Furthermore, the more fit you are, the

Fit 3 SWIM

By dr. keitH Bell, PHd.

Lie down and Move


Dr. Keith Bell, PhD.a former university of texas head swimming Coach and united states masters Coach of the year, Dr. bell currently coaches teamtexas masters, is the President of the american swimming association, llC, and is a sports Performance Consultant. as an author, he has written ten books and more than 70 articles. as a swimmer, Dr. bell is a four-time Collegiate all american, has 36 World and 99 masters national records, and over the years has won gold medals in two World and in 67 masters national Championships.

more you have to challenge yourself to maintain or increase your fitness. Your body adapts. As it adapts, you need to provide the stress that will allow it to continue to adapt in order to maintain or increase fitness. You have to get after it.

tHe cHALLenGe

Here is my challenge to you: get after it. Challenge yourself. Do some long, slow

distance but make sure you also frequently do some long swims or sets at challenging paces. Do high-intensity interval training often. Do sprint sets regularly. When you swim, race others and race the clock. Get out there and compete. Racing is the best train-ing. Preparing to race is great training.

Fit3 sWim 85

May 5 — the money box Cap 2k 10th annual Open Water race & Pledge swim to fight Prostate

Cancer, lady bird lake, austin, tX

May 5 — 6th annual asa Open Water swimming texas high school state Championships, lady

bird lake, austin, tX

July 21 — 11th annual Deep eddy mile, Deep eddy Pool, austin, tX

August 8 — kb birthday swim & fitness Challenge, 64 x 100's on 1:30, any pool. any place

September 15 — World Championship of texas 3-on-3 swimming tournament, austin, tX

October 6 — 6th annual asa Open Water Collegiate national Championships, lake travis, tX

October 13 — 9th annual lake travis relay, lake travis, tX

October 24-28 — tex robertson highland lakes Challenge, highland lakes, tX

October 24 — lake buchanan Open Water swims, 1-mile & 4-mile

October 25 — tex's Darn Challenge Open Water swims, 1-mile & 3.2 mile

October 26 — lake lbJ Open Water swims, 1-mile & 2-mile

October 27 — lake marble falls Open Water swims, 1-mile & 3-mile

October 28 — lake travis Open Water swims, 1-mile & 3.6-mile

November 3 — Dam 5k, mansfield Dam Park, lake travis, tX

2012 Austin Area swimming events

Train to race. Train to win. Win or not, racing and training to win will not only give you the best chance of winning, it will give you the best chance of improving your fitness and performance. It will get you in the best shape of your life.

Give yourself some motivation to train and to train with intensity. Compete against others and against yourself in open water swimming events and pool meets. There are plenty of competitive swimming opportuni-ties in Austin (see www.americanswimmin-gassociation.com). Get entered. Then, train to win them.

Swimming is done lying down. But stand tall as you tackle the challenges. Don’t take them lying down. afm

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The armadillo hill country

classic is saturday, May 12. The ride is fully supported with aid stations and directional mark-ings throughout the seven different courses, which range in length from 14 to 105 miles. Routes start from liberty hill high school and pass through the scenic Texas hill country, in-cluding the Balcones canyonlands national wildlife Refuge and small towns, such as Bertram, Oatmeal, and Burnet.

hE AuStiN CyCLiNG ASSOCiAtiON (ACA) has been edu-cating and advocating for cyclists in the central Texas area for more than 24 years. This nonprofit organiza-tion is open to adults and families. Club members have

access to online ride maps and the club’s newsletter, Cycling News. Weekly bike rides, training, and informational programs are open to the public, and the club sponsors an annual ride, the Armadillo Hill Country Classic, to raise money for bicycle safety education and to provide free helmets for children.

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Fit3 Bike 87

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is fear of the road keeping you from commuting to work? then “Traffic skills 101 (class-room and Road)” is right for you. first, learn laws, bike selection and fit, riding in traffic and on trails (and more!) in a classroom setting, then take it to the road with a certified instructor. you’ll do drills and practice crash avoidance techniques!

Do you envy the cyclists out there taking on 360 every weekend? Wish you felt confident enough to deal with on-ramps and high speeds while navigating the side of the road? Check out “Ride the shoulders.” students learn best practices for riding the most chal-lenging portions of Loop 360 and other wide-shouldered highways. (Adults only.)

are you an employer who wants to encourage bike use among your employees? Check out the “lunchtime cycling workshops” which proved training in traffic riding, commut-ing, and bike maintenance in one-hour sessions at your workplace. these sessions are held right in your workplace and provide practical information to your employees on riding safely and confidently in traffic, bike commuting, or maintenance.

“neighborhood Rodeo” is for the adult who’d like to put on a clinic for kids in the neigh-borhood. aCa works with you to provide a fun way to help kids learn to bike. a certified instructor works with your group to teach bicycle safety skills and drills for elementary-aged children.

get certified to teach children’s cycling clinics through the “youth instructor certifica-tion” class. learn the basics to run your own cycling skills clinic/bike rodeo for children and youth.

Did you get a ticket for failing to stop on your bike or for riding through a pedestrian crosswalk? City of austin municipal Court has “defensive cycling” option to help you reduce your court fines. this three-hour class is accepted by the court for dismissal of traffic tickets. afm

for more information, visit www.austincycling.org

PhOtO by Jake nOrth PhOtOgraPhy

uNNiNG COMPEtitiVELy CAN seem like a dream that only the fortunate few who don’t have to work or raise a family can obtain. Who else has time to fit in at least 20 hours a week of training?

I used to be one of those fortunate few. Just out of college and living the dream, I was able to spend 20 hours each week in training (and another 20 hours napping). That was the life. Then I got preg-nant. My husband and I had no jobs, no money, and no insurance. Reality hit hard, welcoming us to the real world with a slap in the face. Ouch.

Fast-forward two years. I’m still running competitively and training for the Olympic Trials in June, but my day-to-day life has

changed a lot. How do I squeeze in 20 hours of training when I’m a full-time mom, busy trying to manage a household and working part-time? I often feel like I’m barely keeping my head above water.

But I’ve really come to believe in the old saying, “where there’s a will, there’s a way.” Sheer determination can overcome just about any-thing, and I’m determined to be the best runner I can be. One day, I’ll make it to the finals of the Olympic Trials and then make an Olympic team. Nothing is going to stop me from fulfilling my dreams.

So, how do I do it? How do I manage family, work, and training? I’d be lying if I said I had the perfect solution, a foolproof plan to manage it all, because I don’t. What I do have is a few key practices that have aided me, such as strategic planning, help from family and friends, and a whole lot of trust.

When I first got back into running after my daughter was born, my days were very unpredictable. Runs were squeezed in when-ever I had a free moment or two, which never came often enough. I quickly came to realize that I would never return to running competitively (and consequently never fulfill my Olympic dreams) if something didn’t change. I needed to spend more time than the oc-casional hour or two training. And in order to allocate the appropri-ate amount of time, I really needed some consistency in my life, a daily routine that I could count on. Ultimately, I needed to create a schedule and strategically plan my days.

Fit 3 Run

R

how to Balance training and

Everyday Life? With Sheer determination and

a Few Key PracticesBy daCia Perkins


Monday: 5:50 a.m. - wake-up 6-7 a.m. - run

7-8 a.m. - get myself and daughter ready for workand school 8-9 a.m. - drop off daughter at school and commute to work

9 a.m.-3 p.m. - work 3-3:30 p.m. - commute home 3:30-5 p.m. - ancillary

5-5:15 p.m. - pick up daughter 5:15-6:30 p.m. - playtime 6:30-7 p.m. - dinner

7-8:30 p.m. - housework/playtime8:30-9 p.m. - put daughter to sleep 9-10 p.m. - get ready for the next day (pack lunches, gym bag etc.); 10-10:30 p.m. - get ready for bed and hit the sack.

A typical daywith

Dacia Perkins

see dacia’s Full week schedule Online aT AuStInFItMAGAzInE.CoM

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Simple enough, right? I think some of us actually neglect to do this because we think it’s too simple. But I’ve found that planning out my days, weeks, and months in advance is crucial for a number of reasons. One, I’m able to visually arrange and rearrange my schedule, kind of like a puzzle, to see how every piece is going to fit. Two, setting my schedule allows me to coordinate with my husband. I can plan things, such as childcare and meals for those late nights. And three, I have accountability. I know that when some-thing is scheduled, it needs to get done then or I might not have another chance. No hitting the snooze button if I’m going to be the best runner I can be.

However, I’d never be able to follow through with my schedule without help. Remember when I mentioned scheduling childcare? I need a lot of help from family and friends in order to manage motherhood. We do not have the resources to afford a full-time nanny, so I rely a lot on family to help with my daughter. There are days when I leave before 6 a.m. and other days when I’m not home until 7 p.m. So who’s taking care of my daughter? My family. I have an amaz-ing mother who takes her to school and a wonderfully supportive husband who can pick her up. My suggestion: make sure to surround yourself with a support group that will do anything possible to help you achieve your goals. They’ll be your cheer-

ing section, urging you on, and the ones who help in times of need.

What else could you possibly need besides the perfect schedule and people falling head over heels to help you? You need trust, because no schedule is ever perfect, and rarely do people consistently fall head over heels for you. There are times when I have no idea how I’m going to make it to practice and other days when running is the last thing on my checklist,

but somehow it all works out. Somehow I make it to practice and somehow I get my run in. I might not know how it’s going to work out until mere hours before, but I’ve learned to just trust that it will. Crazy, right? But I know deep down that running is what I’m supposed to be doing; I’ve sacrificed too much for it not to work out. So I just trust that it will, and so far it has. Now, let

me clarify: I’m not sitting on my bottom, lazily awaiting some miracle, but I’m not stressing myself out over it either. I would be kidding myself to say that it always works out perfectly, but I do know that it will work out in some fashion.

Where there’s a will, there’s a way. At times achieving your goal, whether complet-ing your first 5K or becoming an Olympian, can seem impossible. But with sheer deter-mination and a few key practices (strategic planning, a supportive group, and trust in the outcome) those dreams might be more of a reality than you think. afm

Dacia PerkinsDacia Perkins is a four-time nCaa all-american and 2008 Olympic trials semi-finalist. she won six state championships before graduating from lake travis high school in 2004 and starting her college career as a university of arkansas razorback. after graduating from arkansas in 2008, Dacia competed internationally before moving to austin with her husband. she is cur-rently training for the Olympic trials in June as a member of teamrogue elite, an austin based non-profit with the goal to help aspiring Olympians reach their highest potential. Dacia is mar-ried to Adam (also a former Razorback Track athlete) and the mother of a rambunctious little girl. website: teamrogue.org | Running Blog: teamrogue.wordpress.com/news/ Personal Blog: daciaperkins.wordpress.com

No hitting the snooze

button if I’m going to be the

best runner I can be.

Fit3 Run 89

S p e c i a l a d v e r t i S i n g S e c t i o n

p h o t o g r a p h y b y a n n i e r a y

2012 Beauty Guide


Q: How is your wax different than other types of wax?A: european Wax center's comfort Wax is a hard wax. that means it is applied directly to the skin and removed without cloth strips. it can be applied at a cooler temperature than other waxes so it doesn't burn the skin. it clings to hair, but not skin, which results in less irritation.

Q: What is the four-step Comfort Wax system?A: our four-step comfort Wax system is designed to produce the Ulti-mate Wax experience by cleansing, protecting, waxing and rejuvenat-ing the skin.

Step One: Cleansethe first step is our pre-wax cleanser which removes any make up, oil, or lotion that may prevent the quality of the wax from taking place.

Step Two: Protectthe second step is our pre-wax oil which creates a protective barrier between the skin and the wax, making sure that the wax only adheres to the hair and not to the skin.

Step Three: Waxin the third step, we use our exclusive comfort Wax that was formulated in paris from 100% natural beeswax. the wax is uniquely formulated with a lower melting point, so it is applied at a more comfortable temperature. it is alcohol-free so it does not dry the skin or get brittle. We're the only ones in the world that have this wax.

Step Four: Rejuvenatethe fourth step is our rejuvenating step. We use one of our exclusive

finishing products like our eWc ingrown Hair Serum to prevent any ingrown hairs, bumps or breakouts. it sends our guests out feeling rejuvenated and refreshed.

Q: What qualifies a EWC wax specialist?A: all european Wax center wax specialists are licensed and trained estheticians. they are also trained extensively with our own comfort Wax and receive additional education for mastering waxing efficiency and product knowledge. as the world leader in comfortable and healthy waxing, we ensure that our wax specialists receive ongoing training and coaching.

Q: What types of services do you offer free for a first time guest?A: Women can take advantage of a free eyebrow, under arm, or bikini line service. Men can receive a free eyebrow, ear or nose wax.

Q: What products do you carry? A: european Wax center carries a range of high-end products de-signed to help guests continue the Ultimate Wax experience at home.•SloW it BodY WaSH and SloW it BodY lotion are film-free and

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european Wax Centerwww.waxcenter.com

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keeping austin smooth for the past three years. We're excited to help ath-letes look, feel, and perform better with sexy, smooth, skin.

local owners, anjali Hiranandani, Brett Bunch, and Kirk risha are proud to have the best wax specialists and guest services associates on their teams. they're con-fident they provide the Ultimate Wax experience and offer a choice of services for free on your first visit.

2012 Beauty Guide 93

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the goal at Wild orchid Salon is to meet the needs of it's clients by using a combination

of knowledge, natural products and passion! after five years at one of austin's elite downtown salons, Wild orchid owner and stylist, danielle, decided the time was right for her to open her own salon. after taking over Wild orchid earlier this year, the salon was im-mediately renovated with new reception furniture and comfortable styling chairs. the ambience is modern and clean yet relaxing with soft calming gray on the walls, a crisp white for the trim and doors and accents of purple. on a comfortable Spring day, you will find Wild orchid's garage door open welcoming clients and allowing them to enjoy a beautiful austin day over-looking lady Bird lake. Keeping true to austin's love for music, Wild orchid is outfitted with Bose sound and music from danielle's favorite playlist providing an ambient vibe. danielle's vision was for her clients to have a fun, relaxing experience walking out the door elated with their hair.

When building a team she looked for talented Master stylists having a minimum 12 years experience and sharing her love for hair and beauty. With a variety of hair services including ombrÃ©, balayage, keratin treatments and hot head extensions for female clientele and scalp massages for male clientele, you are sure to leave feeling like a million bucks! to maintain your beautiful hair and protect your skin, Wild orchid Salon offers sulphate and paraben free, professional hair products by Kevin Murphy and paraben and Bpa free livestrong sunscreen by thinksport.

as Wild orchid builds on its success, danielle has plans for further reno-vations and just maybe an expansion of space at the end of 2012 to bring additional skin care and spa services to Wild orchid's clients!

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events Around Austin

austin angelfish // PhOtO by brian fitzsimmOns

MuSIC

MAY 11 - 12

Pachanga latino Music FestivalWith artwork, food, and various bands in-cluding Grammy winners Los Lonely Boys and Calle 13, this festival showcases Latino culture in the heart of Austin. There’s sure to be some salsa dancing and a good time. Friday and Saturday with details on the webpage • www.pachangafest.com

outdooRS

MAY 5 – 6

world’s Biggest disc golf weekendThousands of disc golfers will be out at different courses all around the world. There will be competitive and non-competitive play for local and national charities, and people of all age and skill levels are encouraged to come out and give it a try. Saturday and Sunday, at various courses around Austin • www.wbdgw.com

MAY 12

austin Modern Outdoor design TourFor all you architecture buffs, there will be nine stunning outdoor residential spaces up for viewing. These unique designs will feature spectacular pools, landscapes, decks, patios, water features, fireplaces, and

gardens just to name a few. Industry experts will be on hand to speak to the concept, design, and execution of each property. The tour is on come rain or shine, so keep your fingers crossed! Saturday, 11 a.m. – 6 p.m. with location details on the webpage www.outdoorlivingtouraustin.com

Fun

MAY 5 - 6

Pecan street FestivalThis free family event is an Austin tradition. It’s the oldest and largest art festival in Central Texas, attracting over 300,000 people per event. The festival will feature artisans from all over the United States who display and sell homemade art and craftwork. Whether you come to buy art, enjoy the food, listen to music, or simply take in the atmosphere, this festival will be the place to be. Saturday, 11 a.m. – 10 p.m. and Sunday, 11 a.m. – 8 p.m. on 6th Street in downtown Austin www.oldpecanstreetfestival.com

MAY 19

austin angelfish synchronized swimming water showAustin Angelfish is an organization composed of synchronized swimmers ages 6 and older. They offer beginner classes every Sunday and are affiliated with USA


[ Jessica Tranchina ]D.P.T, A.R.T Certifi ed Provider

NASM-CPT, CKTP

512.228.1411 • www.primorehab.com

We are located in Texas Running Company1011 W 5th St Ste #110 • Austin TX 78703

Testimonial“Jessica literally saved my race season with her ART magic (something 5 other PTs and many years struggling with the same injuries could not do). She is also crazy positi ve & so energeti c all the ti me.” –Tai B, HI

Jessica specializes in the treatment & preventi on of injuries with the combinati on of the use of Physical Therapy, Acti ve Release Techniques® (A.R.T) and The Kinesio Taping Method®. She has an “athlete” frame-of-reference as she has raced competi ti vely for 12 years.

PRIMO Performance & Rehabilitation

(512) 442-6907www.nilevalleyherbs.com www.mothermaryam.org

Swimming. For synchronized swimming fans and those interested in learning the sport, Austin Angelfish hosts an annual Water Show for free. Thursday, 7:30 p.m., at the Town Lake Y • www.austinangelfish.org

O. henry Pun-OffWhether you are looking to hang out and watch the fun or join the punsters on stage, be ready for an intellectually stimulating day of wordplay and wit. Don’t worry, grammar aficionados won’t be there cor-recting every phrase, but they may just steal the show. Saturday, noon - 5 p.m., at the O. Henry Museum • www.punpunpun.com

GoInG GREEn

MAY 18

Bike to work dayThis event speaks for itself. It’s a great way to help out the environment, exercise, and save money on gas. There will be free breakfast at various locations as well. Friday, more details on the webpage www.austincycling.org

LIFEStyLE

MAY 5

get your shade on at saksSaks is partnering with The Shade Project, a nonprofit skin cancer prevention initiative that raises UV awareness through education, outreach, and by providing shade for children and families, to promote their sunless tanners, bronzers, and to reinforce their skin cancer prevention message. Models will circulate throughout the day highlighting Sun Savvy Apparel, and there will be Cinco de Mayo style appetizers. Z-Tequila will also be on hand serving tequila sunrises. An aesthetician will be in attendance to answer skin questions and door prizes will be given out to add to the fun. All the proceeds go towards the Shade Project. Saturday, noon – 4 p.m., at Saks Fifth Avenue at the Arboretum • www.theshadeproject.org

MAY 26 – 27

austin wine & Music FestivalThe wine is 100 percent locally brewed and ready to be consumed come late May. Over 25 winery tents will be in place to pour their award-winning Texas wines to eager wine enthusiasts. Also, with over 10 musicians and bands supplying the music, this event will have something for non-wine drinkers

as well. Saturday and Sunday, 1:30 p.m. – 10:30 p.m., at the backyard of the Domain www.austinwineandmusicfestival.com

FItnESS

MAY 5

cap 2k swimThis open water race promotes clean water and helps raise money to fight prostate cancer through research, support, and awareness. It’s also the opportunity to swim in Lady Bird Lake, legally, in a stretch from Red Bud Isle to The Texas Rowing Center. Saturday, 10 a.m. • www.cap2k.com

MAY 28

capital of Texas TriathlonThis event attracts all skill levels, from first time triathletes to professionals. There will be relay teams, different distance competi-tions, and various age groups. Ever since this event came to its downtown Austin location, the Capital of Texas Triathlon has become one of the most popular multisport races in the country. Saturday with the various race start times available at the webpage • www.captextri.com

Food

MAY 10

Farm to PlateOver 25 top local chefs will be in attendance at the beautiful Barr Mansion to put food on eagerly awaiting plates. The food, locally grown and harvested, will be fresh, and if you love the eateries here in Austin, this event will have it all in one place. Who knows, you may find your new favorite restaurant but tickets are limited! Thursday, 6:30 p.m. – 9:30 p.m. at Barr Mansion, 10463 Sprinkle Road www.sustainablefoodcenter.org

MAY 12

a Taste of health: austin chef showdownWith a goal to promote Austin restaurants that provide exceptional flavor in food that’s also healthy, hosted by the Mayor’s Fitness Coun-cil, this free event is open to the public and provides the opportunity for folks to sample the tastiest healthy entrees from 15 restaurant finalists. Live music, cooking demonstrations, kids activities and a preview of HBO’s Weight of the Nation round out this family event. Sat-urday, 11:30 a.m. – 2:30 p.m., at the Mexican American Cultural Center, 600 River Street www.austinchefshowdown.org

events around austin 97

TEXAS ROWING

North Shore of Town Lake on Hike & Bike Trail behind Austin High School

www.texasrowingcenter.comwww.texasrowingcenter.com512.467.7799

CENTER

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13 Months for $399• Intro-to-Rowing Program (4 classes)• One month FREE• Unlimited Rowing, Kayaking, Canoeing• Unlimited Stand Up Paddling• Gift Certifi cates Available

SPRING specIal

MAy

MAY 5The Money Box cap 2k Open water Race and Pledge swimLady Bird Lake, Austin, TX • www.cap2k.com

shiner g.a.s.P.7551 Metro Center Dr., Austin, TX www.shiner.com/shinergasp/

iM Ok 5k RunOld Settler's Park, Round Rock, TX epilepsyrun.com

Pandora's BoX of RoXBurnet, TX • www.tejastrails.com/Pandora.html

MAY 6Rookie TriathlonDecker Lake, Austin, TX • www.usatriathlon.org/events/sanctioned/2012/05/rookie-triathlon.aspx

MAY 12armadillo hill country classicLiberty Hill, TX • www.armadilloclassic.net

columbia Muddy Buddy Flat Creek Crossing Ranch, Johnson City, TX muddybuddy.com

MAY 13The lOOPEmma Long Park, Austin, TX www.roguetrailseries.com/index.php

MAY 19Vern’s no Frills 5k - Race #38Berry Springs Park, Georgetown, TX georgetownrunningclub.org

spartan sprint TexasBurnet, TX • www.spartanrace.com/texas-obstacle-racing-spartan-sprint-2012.html

congress avenue MileAustin, TX • site.runtex.com/index.php/2012/01/congress-avenue-mile/

ala Fight for air climb - 30 story climbFrost Bank Tower, Austin, TX www.lung.org/pledge-events/tx/austin-climb-fy12/

MAY 19-20georgetown classicGeorgetown, TX www.txbra.org/events/event.asp?EventID=2330

MAY 20austin Oyster urban adventure RaceAustin, TX www.oysterracingseries.com/Austin.php

MAY 28capital of Texas TriathlonAustin, TX • www.captextri.com

usa Paratriathlon national championshipAustin, TX • www.captextri.com

JunE

June 2charity Beer MileAustin, TX • www.active.com/running/austin-tx/the-charity-beer-mile-2012

June 3danskin women’s TriathlonWalter E. Long Lake www.danskintriathlon.net/texas.html

Run For a Purpose 5k RunLakeway, TX • runforapurpose.com/race-day-details/lakeway-run

June 4dam That cancerLake Austin, Austin, TX flatwaterfoundation.org/damthatcancer/

rides & races Around Austin

20 11

Dam that CanCer // PhOtO by ranDal fOrD


June 9Rebel Race: austin TX 5k & 15k mud runsSmithville, TX • rebelrace.com

aFM FiTTesT challengeCamp Mabry • afmfittest.com

June 10Rogue Trail series - The RanchReveille Ranch, Austin, TX www.roguetrailseries.com

georgetown super sprint # 11003 North Austin Avenue, Georgetown, TX www.flipflop-events.com/index.html

June 14Maudie’s Moonlight Margarita RunThe Ann and Roy Butler Hike and Bike Trail • www.townlaketrail.org/displaycommon.cfm?an=1&subarticlenbr=138

June 16Vern’s no Frills 5k—Race #39Berry Springs Park, Georgetown, TXgeorgetownrunningclub.org

caveman crawlBridgeport, TX www.cavemancrawl.com/Home.html

June 17lake Pflugerville TriathlonLake Pflugerville, Pflugerville, TX www.lakepflugervilletri.com/Redesign/DefaultPflug.html

June 23keep austin weird 5kAustin, TX • www.keepaustinweird5k.com

survivor Mud RunAustin, TX • www.survivormudrun.com

JuLy

JulY 4Freedom 5000Camp Mabry, Austin, TX • www.active.com/running/austin-tx/freedom-5000-2012

JulY 14caleb 5k RunShoreline Church, 15201 Burnet Road, Austin, TX www.caleb5k.com/index.html

Orange leaf half MarathonNew Braunfels, TX • www.athleteguild.com/running/new-braunfels-tx/2012-orange-leaf-half-marathon-and-5k

JulY 15couples TriathlonWalter E. Long Park, Austin, TX www.couplestri.com/default.asp

JulY 21hot 2 Trot 5k4747 McLane Parkway, Temple, TX www.ci.temple.tx.us/index.aspx?NID=158

Vern’s no Frills 5kGeorgetown, TX • www.noexcusesrunning.com

JulY 22Marble Falls TriathlonLake Marble Falls, Marble Falls, TX www.marblefallstri.com/index.html

MARkEtPLACE

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Greater Texas Water We rent and sell water purification machines that use

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NORTH CENTRAL AUSTIN’SNEWEST CROSSFIT!

rides & raCes around austin 99

captextriThe premier Texas triathlon � monday may 28, 2012 � austin, texas � captextri.com

One course — three distancesO LY M P I C � 1 . 5 K S W I M + 4 0 K B I K E + 1 0 K R U N S P R I N T � . 7 5 K S W I M + 2 0 K B I K E + 5 K R U N F I R S T T R I � . 4 K S W I M + 1 0 K B I K E + 5 K R U NRegistration and more information at captextri.com

F I N D O U T A T A F M F I T T E S T . C O M

H O W F I T A R E Y O U ?

P R E S E N T E D B Y

2012

AFMFITTESTC H A L L E N G E Y O U R S E L F

6/09/2012Camp Mabry

Workout:

Atomic Athletewith Tod Moore and Jake saenz 828 airport Blvd.www.atomicathleteaustin.com

Warm up (3 rou nd s) : 10x hinge lift: 95/115/135 (men), 65/75/95 (women)10x goblet squat at 20/16kg10x Push up10x sit-upsinstep stretch

training:1) work up to 1RM dead lift

2) 10 Roundsevery 60 seconds …3x dead lift @ 80% 1RM

3) 6 Rounds wearing armor or vest at 25/15lbs5x Bench Press4x sandbag clean curtis P 5x shoulder dislocatePigeon stretch

4) 3 Rounds for Time: 60lbs sandbag (men), 40lbs sandbag (women)10x sandbag getup (5x each side)5x sandbag Burpee20x step-ups with sandbag

kiCk MO’S Butt!

monicabrant.com


Atomic Athlete caught me on a day off. Well, it was supposed to be a day off from my new track-specific training program. My training schedule is very tight now with travel, so my

days off with no intense training sessions or track are precious! But the show has to go on, and i arrived at Atomic Athlete ready to see what i could tackle, all the while keeping in mind that i didn’t want to chance injuring my already tired legs and body.

By MoniCa Brant | PhoTogRaPhy By Brian FitzsiMMons

It was easy to find the gym, which is located off Airport Boulevard. I found myself in a huge open space with a fairly large group, all ready to tackle the session. Trainers Tod and Luke, who both appeared to be in incredible shape, greeted me, as did the very friendly and welcoming ladies of the group, who also all looked amazingly strong and capable.

We started with some warm-up circuits for the whole body, consisting of squats, push-ups, and crunches, just to do some easy movements that involve all joints and get the body moving. We then moved into the real meaty part of training. I realized this as we added weights to the bar and were going heavier each round of “Hinge Dead lifts.” I’ve done DLs like this for many years but never to see exactly how heavy I could go.

The workout moved at a very fast pace for a newbie and, thankfully, my partner, Jill, was super-efficient and had the weights ready as soon as I was done. It went so fast that I don’t think I had time to even contemplate what I was doing. Probably a good thing, as I might have mentally balked at the thought of lifting 245 pounds!

As we progressed and the rounds got heavier and heavier, both trainers kept a close eye on form to make sure no one was going to get injured. I had a blast playing

“strong woman” for the session! It was

invigorating to feel that much weight (well, it was a lot for me!).

The cycle stopped as we topped our heaviest lift, and we went into a ten-minute session of 80 percent of that weight for three reps in one minute. You’d think three reps would not be much, but when it’s heavy, it’s a lot! This was my favorite part of the workout for sure. To wrap up the hour workout, we moved into bench press (NOT my favorite) and some killer sandbag circuits.

As I was being conscious of my body’s needs, I completed half of the first circuit set and did only a smidgen of the last section, as the HEAVY DLs ended up really taxing me. Both the instructors were motivating and had valuable information to share, and I loved the energy the group exuded as they encouraged each other to lift heavier, keep moving, and finish the grueling workout. I would definitely encourage anyone looking to take his or her fitness level up a notch to check out Atomic Athlete! And while you’re there, be sure to try to pick up one of the cement “balls” in the back, too! afm

Special thanks to Hair Goddess (hairgoddess.net) for continual great hair design and to Beleza Brazil (belezabrazilclothing.com) for a very cute and functional outfit, and Skechers (skechers.com) for my fun sneakers!

Getting Athletic at the Atomic Level

kick mo’s butt 103

Muscle Movement of the Month

FOR MANy AthLEtES, the ability to quickly and fluidly change direction is the difference between setting up a great tennis shot or being agile on an obstacle course event.

For others, the ability to train lateral movements offers balanced strength development in order to assist performance and prevent injury in linear sports like running and cycling. Either way, agil-ity training and changes of direction are a great addition to your fitness. That is why I made sure to include an agility test in the 2012 AFM FITTEST event. And to help you prepare to reach your best agility test score, we have given you some exercises that will boost your lateral strength, lateral power, and agility skills.

In past issues of the magazine, I have addressed movements that strengthen the muscles needed for lateral movements and stability support. In this issue, the movements are more sport-specific and address performing movements for decelerating and accelerating turning and changes of direction. When you see an athlete really master the strength, coordination, and power that go into changing direction, it looks smooth and almost effortless. This is because

they have trained the neuromuscular system to control the body over their base of support while slightly dropping their center of mass to load the larger muscles of the lower body, mastering the art of redirecting acceleration through efficient deceleration fol-lowed by an explosive push-off. All done while maintaining bal-ance and performing the movements “as fast as you can control.” Training this ability to change direction will determine whether you look like a fluid athlete making a tight turn on your mark or an uncoordinated, upright newbie, turning wide with some hops and stutter steps that add distance and time to your route.

We’ve first addressed a movement that adds strength to your posterior chain that extends the lower body at an angle for success-ful push-off in changing directions. In the next movement, we’ve focused on power development in the lateral direction. Finally, we’ve included a third movement, which is an agility drill that trains body positioning, speed, and coordination for changing directions with both right and left turns.

Cross Over Step-Upa. use 4”-18” box or step. it is best to start with a low box and body weight. use higher box and dumbbells for addi-tional weight after you master form and when you need to increase intensity.

b. start with your left foot flat on top of box. lower leg on box should be vertical with toes forward. shoulders stay squared forward at all times.

c. right foot starts on the ground supported on the ball of the foot and positioned so that right leg crosses the midline of the body behind the box.

d. execute the movement by pressing through box with left heel and foot flat on box, extend the left leg completely, and finish bringing right foot onto the box.

e. slow and controlled, step off box with right foot crossing midline behind box and lower body to start position. always keep left foot in contact with box through entire set of repetitions.

f. repeat movement with right foot starting on box and step-ping back with left.

By diane ViVes, Ms, CsCs | PhoTogRaPhy By Brian FitzsiMMons

WAtCh thE WoRKout

vIdEo onLInE!www.

AustinFitMagazine.com

Improving Your Turning Speed for the Win!

Jonathon palafox, USAW, nASm


Lateral Power Shuffle a. start with one foot on a low box/step and one foot on ground with toes facing forward. most of your weight should be on the box foot. your other foot is placed on the ground directly to the side of your box-planted foot.

b. forcefully push off box both vertically and laterally, getting full extension of the push-off leg, passing over top and switching feet on box.

c. ground-based leg is supporting body at an angle but the majority of your weight should be on box-planted leg for executing the powerful push-off of the box.

d. maintain proper alignment of ankle, knees, and hips while facing forward.

e. repeat the shuffling of feet on the box “as fast as can be controlled” and landings should be as quiet as possible.

shot on location at Body By Frame

Figure 8 Cone Drilla. start by placing two cones 5-10 yards apart.

b. run a “figure 8” pattern by turning on the left side of the cone, cross between the cones, and then turn right around the second cone.

c. On each turn, focus on slightly dropping the body’s center by bending the lower body and maintaining the majority of your body weight on the inside edge of the foot closest to the cone.

d. it’s important to always angle the lower leg of the outside leg inward towards your turn and slightly lean into your turn.

Being a well-rounded athlete, which includes being efficient at turns and changes of directions, will improve your performance and even more importantly keep you in the competition by avoiding injuries. Train your agility and boost your ranking at the 2012 AFM FITTEST in June! afm

Diane Vives, mS, is an Advisory member of the Under Armour performance training Council. An internationally recognized fitness expert, she has appeared in several publications such as Women’s Health, Shape, and muscle & fitness Hers.

MusCle MoveMent improving your turning speed for the Win! 105

By the NumBers: sWImsuIt, sKIN, AND suN

10,000Temperature of the surface of the sun in degrees Fahrenheit

109Number of times the planet Earth could fit on the sun’s surface

4.5 billionEstimated age of the sun in years

10,000Number of billion kilometers in one light year

15Recommended SPF for proper protection from the sun’s rays

65Percentage of all melanoma cases caused by ultraviolent radiation from the sun

8Pounds of skin on an adult’s body

1Thickness of your skin as an infant in millimeters

2Thickness of your skin by adulthood in millimeters

3The number of layers in your skin (the epidermis, the dermis, and the subcutis)

43Percentage increase of survival rate with melanoma from 1996 and 2003

50Percentage of all Americans who live to age 65 that will develop skin cancer at least once

1946Year the bikini was first introduced. The swimsuit was described as revealing “everything about a girl except her mother’s maiden name”

1964Year the first ever Sports Illustrated “Swimsuit Edition” was published, which revolutionized swimsuit fashion for men and women

2008Year the Speedo polyurethane LZR suit was designed

200Number of swimmingrecords broken in 23 months after the Speedo LZR suits were introduced (the suits have since been banned from competition)

287The number of bikini-clad girls that paraded the streets of Johannesburg, South Africa, in 2009 to raise awareness for breast cancer, making it the largest bikini parade ever

22Weight in pounds of the average female swimsuit prior to 1915, when the development of swimming as a sport changed the type of fabric used 2006Year that the “mankini” was made popular by the film “Borat”

7Average percentage of SPF provided by a typical white cotton t-shirt

1937Year that men were finally allowed to wear swimsuits that showed their chests (prior to this, men could be arrested for indecent exposure for swimming without a top to their bathing suits)

5Placement of “Beach Blanket Bingo” in the series of “Beach Party” movies starring Annette Funicello and Frankie Avalon (the first four, in order, are “Beach Party,” “Muscle Beach Party,” “Bikini Beach,” and “Pajama Party,” followed by “How to Stuff a Wild Bikini” and “The Ghost in the Invisible Bikini”)

150Miles in length of the world’s longest natural sand beach, Cox’s Bazar, in Bangladesh

We "pored" over skin, sun, and swim information and applied water-tight fact checking to come up with these splashy numbers—and bring sunshine to your day.

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4.5 billionestimated age of the sun in years

1960year the popular song “Itsy-

Bitsy teenie-Weenie yellow Polka-Dot Bikini” by Brian

hyland was released

sources listeD on WWW.austinfitMagaZine.coM


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Beyond Skin DeepTips for safety and softness in the sun

Modern Day MermaidsAustin’s Anglefish sync fitness and fun

Too Late to Hit the Links?Nah—just ask Betty Ann Penick

GET SET FOR SUMMER!Hot new suits that will make you shine

MORE ON SUN & SPORT!

Don’t get “beached” at the beach.

The 2012 Subaru Outback will have everyone turning their heads. With its off-road capable Symmetrical All-Wheel Drive and 29mpg,* it’s looking pretty good.

Austin subAru 200 W Huntland Dr | 512-323-2837

*EPA-estimated hwy fuel economy for Outback 2.5i CVT models. Actual mileage may vary.

may 2012 - the swimsuit issue

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