Page 1

D

JANUARY 2018

E

T O X


Wrist Pain

Keeping You Down? *Actual Patient

Have you been told that you’re a canidate for a Four-Corner Fusion of the wrist due to osteoarthritis? The WristMotion Hemiarthroplasty System expands treatment options for certain patients with SLAC & SNAC Wrists. It restores motoion and recreates natural joint anatomy, allowing you to continute to enjoy everyday activities, sports, etc. To learn more, visit: http://bit.ly/WristImplants

508.520.3003 info.arthrosurface.com/find-dr


THE GEM OF LOCAL GYMS

THIS YEAR

WE ARE MAKING WAVES GET MORE > SPACES • PL ACES • FACES LOCALS TRY US FREE > MENTION AUSTINFIT

TWO LOCATIONS 12TH & L AMAR • 360 & WESTL AKE DRIVE CASTLEHILLFITNESS.COM


The POWER of Pickle Juice Pickle juice has been shown to be a lowcalorie, fat and sugarfree recovery aid. It contains both sodium and potassium for an extra hit of hydration for sore muscles. It’s packed with natural antioxidants to help leg day hurt a little less. Plus, it has the magical ability to make the taste of vodka disappear! (We’ve tested that personally.)

ways to incorporate pickle juice into your diet 1. Order a pickle shot from Kung Fu Saloon. 2. Rage. 3. If you’re on a detox, we respect that. Maybe just stop by for our Chicken Lettuce Wraps instead!

FIND LOCATION SPECIFIC SPECIALS, MENUS AND EVENT INFORMATION AT KUNGFUSALOON.COM


Content

DETOX GUIDE PAGE 44

INTERMITTENT FASTING: SHOULD WOMEN DO IT? PAGE 22

FITNESS AS A CATALYST FOR A NEW WAY OF LIFE PAGE 54

6

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

THE GOOD STUFF


LOEWY LAW FIRM


Content Editor’s Letter 10 Contributors 11

#KeepAustinFit 14 Exposure 16

Ask Sam Now 18 The A-List 32

HIGHLIGHTS

New to Austin 34 Events 78

Rides + Races 80 Discover! 82

20

74 NUTRITION Indian Spiced Cauliflower Recipe 20 Boost Your Health with Apple Cider Vinegar 24 Four Simple Gut-Healing Recipes 26 LIFESTYLE My Technology Enlightenment 30 Chasing Rainbows in Central Texas 36 Tackle Your New Year’s Resolutions 40 8

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

82 WELLNESS Yoga Detox with Shanti Kelley 62 FITNESS Six Ways Running Makes You Smarter 68 Cultivate Presence to Boost Performance 70 FML Workout: Lagree 74


BRIANA OWEN

NPC Bikini Champ, Online Nutrition & Fitness Coach Actual Patient, Breast Augmentation Revision Surgery

New Year, New You! DR. MICHELLE CARLOTTI, MD DDS BOARD CERTIFIED ORAL MAXILLOFACIAL SURGERY, MEMBER AACS AND HER HUSBAND DR. ALBERT CARLOTTI, MD DDS BOARD CERTIFIED ORAL MAXILLOFACIAL SURGERY, CURRENT FELLOW AACS

schedule your consultation today *MENTION THIS AD AND YOUR

$

99 consultation fee is waived AUSTINCOSMETICSURGERY.COM • 512.688.8000


EDITOR’S LETTER

Time. It’s the only thing we are guaranteed in this life and certainly the only thing we can’t get back. We can earn back finances, physique, careers — and even our reputations. But time is fleeting and nonrenewable. And yet, we are so eager to fill our time. With resolutions, diets, events, media and disingenuous conversations. We hoard our money and our things and our ideas, but we give away our time carelessly. So, this year, instead of adding things to your to-do list or five-year plan, I encourage you to let go of the things that are no longer serving you. Let go of the relationships and commitments that leave you feeling drained. Scale back on the hobbies that don’t ignite passion. Donate those books that are gathering dust in the closet or that TV that you’ve been meaning to hang for months. Because there will always be more of those things, but, at some point, there will be no more time or space or energy to live freely — or live at all. We put things off to next month or year, or even to retirement when we will supposedly have more money and time. However, this common way of thinking is nonsensical since, each and every second — due to the impermanent nature of life itself — we have less time. And, how we spend our times now is much more powerful than the figure in our retirement account. When we spend our time more wisely and allow space for our deepest dreams that we are scared to admit even to ourselves, a clearer and more fulfilling life begins to manifest almost effortlessly. Right now is the time, because tomorrow is not guaranteed. So, stop filling your time with all the things that keep you too “busy” to do be present and do the real work. Because the world needs you to live your fullest life — starting now.

T

Keep Austin Fit,

Liz Harroun, Editor

HOW TO TAKE YOUR TIME BACK SAY “NO” MORE: If you are not excited about an event or new project, then it’s likely not worth your time. Don’t get caught in the “busy trap” — more is not better. TREAT YOURSELF: Make a date with yourself, and block it off on your calendar. You can cook your favorite meal, take a bath or anything that brings you joy! Don’t cancel — your relationship with yourself is the most important one you’ll ever have. Spending quality alone breeds more selfawareness and confidence. GET CLEAR + MANIFEST: Write down exactly what you want in your life (relationships, career, finances, health, etc.). Once you put it in the universe, you’ll find more support and guidance to start making those dreams and goals reality. UNPLUG: See tips for minimizing screen time on page 30.

10

AU U SS TT II N N FF II TT M MA AG GA A ZZ II N N EE // JJA AN NU UA A RRY Y 22 0 0 11 88 A

“Putting things off is the biggest waste of life: it snatches away each day as it comes, and denies us the present by promising the future. The greatest obstacle to living is expectancy, which hangs upon tomorrow, and loses today. You are arranging what lies in Fortune's control, and abandoning what lies in yours. What are you looking at? To what goal are you straining? The whole future lies in uncertainty: live immediately.” —SENECA

photo by by Brian Brian Fitzsimmons Fitzsimmons photo


CONTRIBUTORS PUBLISHER/CEO Louis M. Earle COO/ASSOCIATE PUBLISHER Alex Earle

THANK YOU TO AFM’S CONTRIBUTORS WHO MAKE THIS MAGAZINE A WORTHY SOURCE OF HEALTH AND FITNESS INFORMATION IN AUSTIN.

EDITOR Liz Harroun CREATIVE DIRECTOR Weston Carls STAFF WRITER Arielle Olfers ADVERTISING CONSULTANTS Karen Dauskurdas, Betty Davis, Arielle Olfers WRITERS Carrie Barrett, Kelly Brogan, Dave Cody, Douglas Ferguson, Valentina & Mitch Gaylord, Lauryn Lax, Frederick Surgent, Angela Vega, Taylor Waddle PROOFREADER Danylle Salinas PHOTOGRAPHER Brian Fitzsimmons

GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES ads@austinfitmagazine.com 512.407.8383 EDITORIAL SUBMISSIONS liz@austinfitmagazine.com fitfocus@austinfitmagazine.com EVENT LISTINGS austinfitmagazine.com/events SUBSCRIPTIONS austinfitmagazine.com/subscribe 411 W. Monroe Ave. Austin, TX 78704 p 512.407.8383

SEAN COUCH

DANI PARSONS

TRAVIS PERKINS

JONATHAN GLASS

Sean Couch

Sean is a digital marketing strategist with a diverse background working for various technology startups. His unique skills have helped him tackle extraordinary challenges and manage multiple teams. Also, his passion and entrepreneurial spirit keep him highly motivated and open to challenging himself in new and exciting ways.

Dani Parsons

Beginning her relationship with Austin Fit Magazine as a design intern in the Creative Department, Dani is passionate about using graphic design, photography and words to connect people across multiple platforms. She graduated from Texas A&M University in 2016, made the move to Austin and has since balanced a variety of creative jobs. Currently, she is working at The Refinery, The Tasty Spoon and freelancing on the side. When Dani is not working, you'll most likely find her checking out a coffee shop (her favorite is Summer Moon), paddleboarding on Lady Bird Lake, dreaming up one of her future trips across the world or out practicing her photography skills around town.

Travis Perkins

Travis is a lifelong dreamer, thinker, learner and doer. He finds ambition and drive through the wonder and excitement of a good story as well as the aesthetics of the wild earth. He is two parts coffee and one part IPA—an obsessive rock climber, traveler and community catalyst. Current photo work and adventures can be found via Instagram: @travperk_photo. ​​

Jonathan Glass

Jonathan Glass L.Ac., M.Ac., CHT is a Licensed Master Acupuncturist, Ayurvedic Practitioner, Reconnective Healer, Energy Healer, Certified Hypnotherapist, Herbalist, Muscle Response Tester and Natural Health Educator. He is on the faculty of The Dharma Institute of Yoga and Ayurveda and has served on the faculty of the New England School of Acupuncture. He presently teaches at numerous yoga schools locally and throughout the US. Learn more at healingessencecenter.com.

Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

PLEASE RECYCLE THIS MAGAZINE JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

11


THE ONLY TRUE WHOLE-BODY ELECTRIC CRYOTHERAPY SYSTEM IN AUSTIN. S AY N O T O N I T R O G E N ! SAFER AND BETTER FOR YOU A N D T H E E N V I R O N M E N T.

MENTION THIS AD AND RECEIVE YOUR FIRST FREEZE FREE! *new clients only.

T O TA L B O D Y R E C O V E R Y

INTENSE360CRYO.COM 512-220-3740

Stand For Something Our gym is FREE for military veterans and active duty.

FREE ONLINE SHIPPING with code “AFMSHIP” VISIT OUR STOREFRONT & RECEIVE 15% OFF

*must mention Austin Fit Magazine

Join us online

RogueAmericanApparel.com ( 5 1 2 ) 3 8 2 - 9 5 8 5 //

4701 Hudson Bend Rd. // Austin, T X 78734


ne

ow b w

nu e m l

!

LOCAL FAVORITE SINCE 2004

out-of-this-world, Healthy Meals Served Daily 7 a.m.-10 p.m.

VISIT OUR OTHER

LOCALLY OWNED LOCATIONS w w w.t o p n o t c h a u s t in .c om

THE TRIANGLE WEST LYNN

SOUTH AUSTIN NORTHWEST HILLS

www.z oca l o c a f e.c o m


KEEPAUSTINFIT

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

ASK SAM NOW

Sam is eager to help you start the year off right. Email your questions to asksam@ austinfitmagazine.com for expert and candid advice on health, fitness, supplements, nutrition, sex and more!

BONUS NON-TOXIC PRODUCTS

Are you resolving to clean up your lifestyle this year? In this issue, we list many of our favorite detoxifying habits and products. We have curated an even more comprehensive list if you’re ready to commit to a toxin-free lifestyle. Check out our website for the online exclusive roundup.

A little healthy competition can breed motivation. If you have not joined one of our community challenges yet, there’s no better time. Head to austinfitmagazine. com/challenges to join the fun!

14

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

images by freepik.com

START THE YEAR OFF RIGHT WITH A FITRANKINGS CHALLENGE


Personalized Blood Flow Restriction (PBFR) Training Available at our Westlake Location! TexPTS is committed to providing patients with hands-on physical therapy based on the newest research and getting the best results in fewer visits. The additional use of PBFR in our treatment approach excels our capacity to bring greater muscle growth gains to our patients without the strain of traditional exercise. PBFR is highly used amongst the NFL, MLB, NBA, NHL, NCAA and military personnel across the country in the rehabilitation and strengthening of athletes. Following the metabolite threshold theory, utilizing personalized blood flow restriction training induces collagen and muscle protein synthesis, which enhances the healing of tendon, muscle and bone.

• Increase muscle strength and hypertrophy with only 30% loads • Improve muscle endurance in 1/3 the time • Improve muscle activation • Enhance muscle protein synthesis • Increase growth hormone responses

Visit www.owensrecoveryscience.com or contact our Westlake clinic for further information!

Be

eC

Rd

.

We s

360

.

(Inside Westlake Athletic and Community Center)

pC raf t Rd

TexPTS – Westlake

tla k

eD r.

ave

4300 Westbank Drive, Suite 210 West Lake Hills, TX 78746

Phone: 512-306-8071 Fax: 512-306-8518

Ca

We st

ban

m

kD

r.

Known for teaching and training physical therapists all over the United States, we take pride in being experts in our field. TexPTS is home to more board certified specialists than any other practice in Texas!

www.TexPTS.com

The Best First Choice®


EXPOSURE

PHOTOGRAPHER

Rachel Arnhart

LOCATION

Austin, TX

Send us hi-res, active lifestyle photos to FitFocus@AustinFitMagazine.com for a chance to be published.

16

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

Local runner Rebecca Jones from Rogue Running will be competing in the 2018 Boston Marathon.


ASK SAM Welcome to Sam’s hot sauna! Home of straight talk without the B.S. Open and frank advice on matters ranging from practical to taboo. Topics of discussion include health, fitness, wellness, nutrition, supplements and sex — so ask Sam now!

Lack of sunshine, dark mornings and early dark evenings. Got my step, but lost my spring. How do I get it back?

1. What’s your summer fitness goal? Write it out in detail, then build small monthly goals to nail that goal in six months. Boom! 2. Change it up. Work out out at a different time. Run during your lunch hour. Go to that dance class or join the rock climbing gym. Get on the lake, learn to scull. Find a new outlet that’s fun and challenging. Or check out some great gyms on the next page below where you can drop in without a membership for a killer workout! 3. Meet up, get with someone. Accountability builds success. Find a gym buddy, or get with a personal trainer once a week over the winter months. When you schedule that appointment, you’re more likely to keep your commitment. Game changer! 4. Focus on the benefits! Stop pressing snooze. Drag your ass outta’ bed. Quit complaining. Getting up and getting going will make a difference in your attitude, your mood and your day. HAVE A QUESTION FOR SAM?

ASK SA M @ AU ST IN FITMAGA ZIN E. CO M

18

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

Sam, what’s the difference between a pre-workout and postworkout drink? Dear Power Me UP, You are what you eat! Getting the right nutrients before and after your workouts is powerful. Take the time to fuel your body, like you take the time to train. Pre-workout: you need energy to maximize your potential. Carbs = Energy! Healthy carbs break down into glucose, feed your muscle cells and give you the ability to reach your maximum capacity. Studies suggest about 40 grams of carbs, depending on the type of workout. Consume more carbs than protein, 2:1 (carbs to protein) ratio. Fuel up 30 minutes to two hours before your workout. Post workout: you need to increase muscle protein growth,

replenish glycogen stores and enhance recovery. Protein is the magic that helps repair and build muscle. Studies prove 20–40 grams of protein maximizes the body’s ability to recover after exercise. Consume more protein than carbs, 3:1 (carbs to protein). Power up within 30 to 45 minutes after your workout. Choose easily digestible foods to promote the most efficient nutrient absorption. Skipping pre-workout nutrients leaves you weak during your workout. Skipping post-workout nutrients encourages further protein breakdown, which leads to a loss of muscle mass. Exactly what foods to eat, how much to consume and your fitness goals all matter. A nutritionist or dietitian can provide you with specifics. Do the right thing! Power up for faster results.

photo by freepik.com

Dear Dark and Gloomy, Time to beat the beast of darkness and gloom with these simple tips!


Sam, I’m bored in my sex life. How do I get him to explore more? Dear Naughty by Nature, YES to exploring your sensuous, sexual freedom! Time to take initiative. Initiate your sexual ecstasy through dialog and demonstration. It might seem daunting at first, but trusting your intentions will lead to greater heights and new arousals. Be aware of your partner's physical and emotional responses. When consent is shared, seek the thrills and ride the waves. Touch. Play. Explore. Dare to be different. Show him the vibrant pleasures you desire. Confess your cravings. Trying new things will make sex exciting again. Don’t forget to ask him what he’s been missing, too! Also, it’s important to schedule sexy time, especially for couples with busy schedules. Make the date: vacation, staycation, dinner out or dinner in bed. Your relationship will hit a new climax when you take action to spice it up.

FAVORITE GYM’S FOR INDOOR WORKOUTS Short, cold winter days have you in a workout rut? Here our are favorite gyms for indoor workouts that don’t require a big commitment or membership. BY ARIELLE OLFERS RŌ FITNESS offers a full-body workout with an emphasis on cardio that doesn't negatively impact the joints. The downtown location boasts the best lake view in town and shares the location with Alta’s Cafe, a great spot to grab a post-workout bite. MADABOLIC is an interval strength and endurance gym located in East Austin. Each workout is comprised of fast-paced athletic motion, powerful speed intervals and slower strength-based exercises. Madabolic offers 10 days for $10 for new clients!

CRUSH FITNESS offers interval classes inclusive of treadmill circuits and total body workouts. They provide a variety of options: the signature class featuring HIIT-inspired intervals, the endurance class to help increase cardio stamina and a 45-minute express class for those who want to get a sweat session in during their lunch break. Drop in anytime during the week for just $15.

ATHLETIC OUTCOMES is the gym designed to meet you where you are. If you’re working through an injury or looking to take your fitness to the next level, the Athletic Outcomes team can help you do everything from physical therapy and strength training to recovery with their recovery lounge, chiropractic and massage therapy services.

ALIGN offers Pilates, barre, yoga and killer boxing classes with some of Austin’s most experienced instructors. A stylish studio on Lake Austin with a Juiceland conveniently nearby, it’s the perfect place to drop in for a mid-morning or afternoon workout. Your first class is free, and they offer a variety of drop-in options starting at $35 each.

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

19


NUTRITION

BY FLOWER CHILD

(VEGAN, PALEO, WHOLE30)

Indian Spiced Cauliflower Recipe Even when we are determined to start the new year off right, sometimes healthy eating seems daunting in the winter months when our bodies are craving comfort foods. This recipe is full of warming spices and detoxifying ingredients including lemon and turmeric, so you don’t have to sacrifice flavor when choosing a healthy side dish. Add eggs, tempeh or grilled steak for a satisfying meal!

Marinade Ingredients 3 tablespoons coconut oil 2 teaspoons curry powder 2 teaspoons garam masala 1 teaspoon sea salt 1 bunch cauliflower florets, chopped

Relish Ingredients 2 tablespoons olive oil 3 ounces almonds, minced 1 teaspoon sea salt 1 tablespoon fresh mint, minced 1 teaspoon turmeric 1 teaspoon lemon zest 1 date, finely chopped

Instructions Preheat oven to 400 degrees. In a bowl, combine the ingredients for the marinade with the cauliflower and toss until completely incorporated. Place cauliflower on baking sheet and put in oven. Roast for 15 minutes, tossing every five minutes until soft and slightly charred. In a separate bowl, combine ingredients for almond relish. Place cauliflower on a serving plate and garnish with relish.

20

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8


NUTRITION

BY ANGELA VEGA

Intermittent Fasting: Should Women Do It?

TOUTED FOR IMPROVING BODY COMPOSITION, LONGEVITY AND PERFORMANCE, I.F. IS ALL THE RAGE THESE DAYS. HOWEVER, BEFORE YOU JUMP ON THE FASTING BANDWAGON, CONSIDER WHETHER OR NOT THE BENEFITS ARE WORTH THE RISKS — ESPECIALLY FOR THE FEMALES OUT THERE!

22

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

Food and I don’t get along. As much as I love food, it does not seem to love me back. Eating is a daily struggle that is usually tamed by a meal plan to avoid binge eating and excessive exercise to counterbalance overindulgence. I often get asked if I can eat anything I want due to my training. I scream “No!” in my head as my lips mutter, “Yes.” Others think I have it figured out. I don’t. My experiments with different diets — fads or not — usually fail to find the missing key to body equilibrium and emotional well-being. Most of the time we explore the effect diets have on our aesthetics, but how often do we really consider the physiological and psychological aspects that diets play in our lives? We desire to look good naked but forget about the sneaky potential side effects of diets like imbalanced hormones and unhealthy eating behaviors. Intermittent fasting is a way to manipulate the timing of your food intake to allow

illustration by Adam Doyle


for periods of time spent in a fasting state which requires the body to turn to a different source of fuel — body fat. A handful of studies have found that intermittent fasting can extend life expectancy, lower blood glucose and reduce inflammation and cancer promotion. Furthermore, during times of fasting, the growth hormone is triggered, and the digestive system gets a rest. However, animals used in these studies did not have 24-7 access to a refrigerator, stressful jobs and fitness regimens. Most animals aren’t at risk for developing eating disorders, but humans are — especially women. Over 10 million American women have an eating disCOMMON order, and 3.5 percent of women suffer from BED (binge METHODS eating disorder) sometime within their lifetime. OF I.F. “Due to both psychological and physiological factors, Crescendo Method: intermittent fasting is likely to trigger the onset of eatThe best option for ing disordered behaviors, such as bingeing, with the risk women interesting of purging behaviors and further food restriction,” said in trying intermittent Dr. Allison Chase, Executive Director of Eating Recovery fasting without creating Center of Austin. Dr. Chase shared that when the fast is ulhormonal imbalance. timately broken, not only is the body famished and craving Fast for 12–16 hours on increased intake, but there is also a desire to have those two to three nonconsecutive days per week. foods perceived as “forbidden,” which is what can set up a If you have good results pattern of unhealthy or eating disordered habits. after two weeks, you Even more important, women’s bodies are very sensitive can try adding one more to signs of starvation. Regular fasting, even for a short duday of fasting (but no ration, can lead to imbalanced hormone levels in women. more than every other The hunger hormones leptin and ghrelin ramp up producday). Practice yoga or tion when they sense starvation. In an effort to stick to do light cardio on fasting our diets, many of us ignore these hunger signals until we days, and save strength become so undernourished that we overeat, often leading training and HIIT for nonto a relentless cycle of restriction and binge. Intermittent fasting days. fasting for women can lead to irregular periods, metabolic 16/8 Method: Daily stress, shrinking of the ovaries, difficulty sleeping, fertility fasting window of 16 issues, anxiety and depression. A study done on rats hours and eating winfound that intermittent fasting can negatively impact the dow of eight hours. It is reproductive system. That same study found hormonal generally recommendresponses similar to those observed in patients with aned that women only orexia nervosa. fast 14–15 hours since We still lack solid evidence from human studies that they seem to do better detail the benefits and downsides of intermittent fasting. A with slightly shorter fasts. On each day, you 2017 fasting study with 100 subjects did not find a noticerestrict your eating to able difference between the results of men and women an 8–10 hour eating with obesity. The subjects participated in alternate-day window where you can fasting; they ate 500 calories every other day and ate fit in several meals. normally on the other days. Alternate-day fasting helped both male and female subjects lose around six percent of The 5:2 Diet: Involves GINGER LEIGH, their body weight. However, in comparison to daily calorie restricting calories two WORLD TOURING MUSICIAN! restriction, alternate-day fasting did not produce superior days a week to 500 adherence, weight loss, weight maintenance or cardioprocalories per day and eating normally for the tection. This indicates that eating a calorie-restricted diet other five days. with no time restrictions can produce the same results as intermittent fasting. In fact, a recent study found that most Eat-stop-eat: Fast for diets, including intermittent fasting, are all based on a 24 hours, once or twice reduced calorie consumption. per week. The body requires a negative energy balance to lose weight. Whether that is though eliminating food groups or Warrior Diet: Fast limiting the eating window, you are still in a calorie deficit. during the day (small amounts of raw fruits USA Even so, if you want to try intermittent fasting, tread careCBD Oils,areCapsules, Tinctures & Salves and veggies are okay), fully. If you have a history of an eating disorder, pregAmerican Grown. Natural Health. then eat one large meal nant, have difficulty sleeping or are under chronic stress, CBD Oils, Capsules, Tinctures & Salves at night (within a fourFor People . Dogs . Cats . Horses afm intermittent fasting may not be for you. Call or Text Anytime:Call 512 302512 . 4348 or Text. Anytime: . 302 . 4348

“Hemp Doctors USA oils & salves keep me rockin’!”

HempDoctorsUSA

American Grown. Natural Health. HempDoctors

For People . Dogs . Cats . Horses

hour feeding window).

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

23

HEMPDOCTORSUSA.COM


NUTRITION

BY LAURYN LAX

BOOST MORE THAN YOUR METABOLISM WITH APPLE CIDER VINEGAR Apple cider vinegar (ACV) is the magical elixir everyone is talking about. Dr. Oz and Oprah claim it helps shed pounds. Your trainer swears a shot will help burn fat. And the end aisles at the grocery store display apple cider vinegar on sale at the turn of the new year — touting metabolicboosting benefits of ACV to resolutioners. Despite the hype, though, apple cider vinegar is nothing new. Dating back to 5,000 B.C. when ancient Babylonians used it as a pickling agent for fermented foods, apple cider vinegar has since been used as the “cure-all” agent of health remedy. Hippocrates prescribed it to boost immunity and prevent illness. American soldiers used it to remedy indigestion, pneumonia and scurvy. Come the 19th century, Lord Byron popularized dieting as we know it today with his strict, low-fat diet, consisting of biscuits, soda water and potatoes drenched in apple cider vinegar. So, should you drink apple cider vinegar? And what really makes ACV so “magical” anyway? Answer: It’s not what you think.

24

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8


BEYOND BOOSTING METABOLISM Ask most anyone on the street why apple cider vinegar is good for you, and chances are they will tell you they heard it “boosts metabolism.” Despite this trendy benefit, the metabolic boost is actually just a side effect of what ACV really does. In order to understand why apple cider vinegar is the health and healing agent that it is, you must first understand what it is made of: apple cider vinegar is made from the vinegar that is a byproduct of the fermentation of apple cider. During the process, apple cider is broken down into alcohol and vinegar. The vinegar contains acetic acid, some lactic acid and citric acid. Do you sense the theme? Apple cider vinegar is a highly acidic substance that while safe to consume goes beyond being “just a food” or drink to sip. The acidity of apple cider vinegar is where the magic lies. It boils down to helping your body (and stomach) boost stomach acid naturally — a requirement for impeccable digestion, nutrient absorption, immune function and your metabolism (the efficiency at which your body digests and uses your nutrients). In short: apple cider vinegar does a body (and metabolism) good because it boosts stomach acid and digestion — not because it directly spikes your metabolism.

STOMACH ACID IS GOOD FOR YOU Your gut is the gateway to your health. Every single cell, organ and function in your body is affected by your nutrient consumption and absorption (or malabsorption) through your digestive system. If you are not eating a variety of nutrient-dense foods or not absorbing the foods you are eating optimally, then guess what takes a hit? Every single cell, organ and function in your body. From autoimmune conditions and poor immunity, to low energy levels, skin breakouts, anxiety, ADHD, high blood pressure, cardiovascular risk, poor workout recovery and performance and a sluggish metabolism, the majority of all health imbalances point back to your gut. Since 90 percent of your serotonin (“feel-good” brain chemical), 80 percent of your immune system (responsible for skin health, allergic tension, autoimmunity and inflammation), 31 hormones and more than 100 million brain neurons are produced in your gut, the gut is highly responsible for your health in all areas.

In short: An undernourished body (i.e. dysfunctional or imbalanced gut) is the foundation of ALL imbalance. How does your gut become imbalanced anyway? Oftentimes, it starts with low stomach acid. Low stomach acid is a condition that affects more than 60 percent of all Americans — many of whom are on PPIs (proton pump inhibitors) and pop antiacids incessantly for GERD (gastroesophageal reflux disease), heartburn and inflammation. The problem? Most people think such conditions are caused by too much stomach acid, but, in actuality, it is too little stomach acid. In fact, in an editorial on the treatment of GERD in the Journal of Gastroenterology, the authors claim treating GERD with profound acid inhibition (PPI drugs) will never be ideal because excess acid production is not the primary underlying defect. Instead, low stomach acid leads to bacterial overgrowth, which in turn causes production of gases that put pressure on the lower esophageal sphincter and cause it to open inappropriately, which then allows acid from the stomach to reflux into the esophagus. Even if you don’t have GERD, stomach acid is essential for the digestion of food. When we do not have enough, digestion stalls causing side effects including indigestion, stomach pains, constipation and bloating. Other common signs of low stomach acid (not always associated with digestion) include skin breakouts, mood imbalances, adrenal fatigue, seasonal allergies, the common cold, thyroid imbalances, nutrient deficiencies and slow metabolism. Enter: apple cider vinegar — a natural stomach acid booster. The real reason apple cider vinegar is good for you? It boosts digestion, and healthy digestion (full breakdown of the nutrients in your food) does a body good — metabolism included.

HOW TO DRINK IT Simply pour one tablespoon of ACV in a glass of two to four ounces of water and take a swig (preferably before meals, and/or first thing in the morning). Can’t stand the tartness? Some folks find a teaspoon of raw honey helps the medicine go down, or, if you’re up for a real kick in a glass, try my classic Fire Cider recipe. Fire Cider is a homemade tonic that provides immune and gut support. It’s a great addition to the winter months when many of us could use a boost. Here’s how to make your own:

DR. LAURYN LAX’S HOMEMADE FIRE CIDER TONIC

INGREDIENTS 1/4 medium yellow onion, chopped

3–4 cloves of garlic, peeled and minced 2–3 inch piece ginger root, peeled and chopped 1–2 inches horseradish, grated 1 tablespoon turmeric, ground 1 small lemon, sliced 1/4 orange, sliced

2 teaspoon cinnamon 1/8 teaspoon cayenne pepper (optional) Sprig of rosemary 1 cup apple cider vinegar DIRECTIONS Place herbs in a two or three canning jars and fill with enough raw organic apple

cider vinegar to cover the herbs by at least three to four inches. Seal with a tightfitting lid. Place jar in a warm place and let it sit for three to four weeks, shaking it daily if you can remember to help the maceration process After three to four weeks,

strain out the herbs and reserve the liquid. Add raw honey to taste, if you prefer. Warm the honey first so it mixes well. Re-bottle and enjoy! Fire Cider will keep for several months if stored in a cool pantry or fridge.

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

25


NUTRITION

BY LIZ HARROUN

4 Simple Gut-Healing Recipes Today, millions of people have gut dysbiosis that leads to poor digestion and mood as well as a constant state of low-grade inflammation. While restoring optimal gut flora demands a variety of interventions, it begins with eliminating grains, dairy, sugar and GMOs from your diet. Dietary change is the first step because we can change the microbiota dominance within 72 hours of making simple changes to remove potential immune system triggers and rebalance gut flora. While this news is empowering, finding motivation to prepare and cook new foods can be difficult when experiencing the fatigue and depression often accompanied by a leaky gut. We’ve made it easy with these four simple recipes that can be made in 30 minutes or less and incorporate specific ingredients to support gut healing.

“The most powerful path to our brain—and peace of mind—is through our gut.”

26

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

1. Taco Soup

Because our modern diets are largely focused on muscle meat consumption, many of us lose out on the benefits of consuming bones, skin, and tendons as was ancestral practice. Traditional stock made from the bones of pastured animals is used in gut-healing protocols such as the GAPS diet for mucosal repair. You can make your own in a stockpot or purchase online or from your local health food store. Below is one of my favorite recipes for incorporating bone broth into the diet on a regular basis. INGREDIENTS:

4 cups chicken bone broth 1 pound ground beef 2 zucchini, chopped into quarter moons 2 large table carrots, cut into matchsticks (1/8" to 1/4" thick) 4 radishes, sliced thinly (1/8" to 1/4" thick) 1 bunch cilantro, chopped 1 bunch scallions, chopped (white stems and green tops separated) 2 teaspoons ground cumin 1 teaspoon sea salt 2 limes, halved 2 avocados, chopped Bring zucchini and stock to a boil in a large saucepan, then cover and simmer for 10 minutes. Meanwhile cook beef and chopped white scallion stems on a skillet on medium heat. Once cooked thoroughly, add beef, cumin and salt to the saucepan with the soup. Add carrot and radish slices then turn off the heat. Serve soup topped with cilantro, green onion tops, avocado and lime. Store soup up to four days (toppings separately) in the fridge or freeze for up to one month.


2. Pumpkin Protein Cookies

Collagen and gelatin provide the gut-healing benefits of traditional bone broth in convenient and versatile powders. The high glycine content of gelatin may also help with insomnia, anxiety, joints, hair and skin. These cookies contain collagen, gelatin and coconut to provide a delicious yet nourishing treat. Coconut is abundant in the healthy saturated fats that are key to healing your gut by repairing the lining of your digestive tract. The anti-inflammatory and antimicrobial properties of coconut gently support and clean your gastrointestinal system. These “cookies” make great holiday snacks. Reach for one of these instead of a gluten- and dairy-filled treat, and your gut and taste buds will thank you. Kids love them, too! INGREDIENTS:

1 banana 1/3 cup pumpkin puree (boxed or homemade) 1/2 cup coconut oil, melted 1/3 cup coconut butter, softened + 2 tablespoons for drizzle 1/2 cup coconut flour 1/2 cup collagen peptides 3 tablespoons gelatin 3 tablespoons maple syrup 1 teaspoon ground cinnamon 1 teaspoon ground ginger 1/2 teaspoon ground nutmeg 1/2 teaspoon vanilla bean powder or 1 teaspoon vanilla extract 1/2 cup raw cacao nibs or pecans (optional) Pinch sea salt Preheat oven to 350°F. Combine all ingredients in the order listed above until well-combined. Line cookie sheet with parchment paper. Form dough into 12 mounds about 2 inches in diameter, and place onto lined sheet. Bake for 20-24 minutes. Cool for at least 10 minutes, then drizzle the remaining 2 tablespoons coconut butter on top.

photography by Travis Hallmark

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

27


NUTRITION

3. Turmeric Latte

You may have seen this recipe on my blog before, but if you haven’t tried it yet, this is one you don’t want to miss! Coffee can contribute to dehydration and cortisol elevation, both unconducive to gut-healing. While it does not have to be eliminated forever, I do recommend removing coffee for at least 30 days to kickstart the healing process. Below is a great replacement that can be sipped any time of day. Turmeric is known for its strong anti-inflammatory and immune-boosting properties. Ginger also contains strong therapeutic properties the can help reduce the irritation and inflammation caused in the intestinal lining. You can make the paste ahead of time or simply follow the recipe below. INGREDIENTS:

1 cup coconut milk 1/2 teaspoon ground turmeric 1 (1/2-inch-wide) slice fresh ginger root, peeled and finely chopped 1/2 teaspoon ground cinnamon 1/2 teaspoon raw honey or maple syrup, to taste Combine all ingredients in a high-speed blender until smooth. Pour the mixture into a small saucepan and heat over medium heat until hot but not boiling, 3 to 5 minutes. Drink immediately.

Gut healing can seem like a daunting task at first, so reduce overwhelm by approaching it one delicious meal at a time. After you have changed your diet, you can then consider incorporating self-care and detox practices that will further support healing. 28

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

4. Aloe-Mint Smoothie

This recipe includes ingredients to cool and soothe the digestive system. Aloe vera helps heal the lining of a damaged intestinal tract. Berries, avocado, mint and ginger provide healthy antioxidants and soothing properties. Again, coconut oil and collagen are featured for their therapeutic benefits explained above. This portable smoothie makes a great breakfast will provide energy and satiety for hours. INGREDIENTS:

1/2 cup frozen berries 1/2 medium avocado 4 oz. aloe vera juice 8 ounces coconut water, or filtered water 2 tablespoons virgin coconut oil 1 tablespoon chia or flaxseed 1 sprig fresh mint leaves 1/4 inch fresh ginger root 3 tablespoon collagen hydrolysate Combine all ingredients in a blender and blend until smooth.


ts!

iNu t s u a rom

New f

“austiNuts is proud to introduce: A Handful of Nuts Snack Bags! We are committed to putting this snack in as many hands as possible.�

www.austiNuts.com | info@austiNuts.com | 512-323-6887 2900 West Anderson Lane, Austin. TX 78757

We ship anywhere in the United States!


LIFESTYLE

BY SEAN COUCH

MY TECHNOLOGY ENLIGHTENMENT FEEL LIKE THE MAJORITY OF YOUR TIME IS SPENT LOOKING AT A SCREEN? PERHAPS IT’S TIME FOR A “DIGITAL DETOX.” SEAN PROVIDES HIS TAKE, PLUS SOME HELPFUL TIPS FOR BECOMING AWARE OF YOUR SCREEN TIME HABITS SO THAT YOU CAN BE MORE PRESENT AND PRODUCTIVE THIS YEAR. Screen Time Reality Technology has changed our lives. We live in an era where information is readily accessible and distributed to countless people across the globe. We practically consume everything through digital screens that now have our attention almost all of the time.

I know this to be true because I spent my career trying to fight for a part of that attention to sell products which would ultimately keep you glued to your screen with the promise of greater efficiency, productivity or fun. As a marketing professional, I even bought into the same seductive pitch, whether it was from a salesperson or the content I was encountering on a daily basis. We’ve all seen similar images like the one above. Maybe it was used in the latest iPhone ad or telling you to download the latest version of Snapchat so you can try out the “amazing” new features. Doesn’t that look sexy? Our current reality tells a different story and does not look nearly as glamorous. I see more people not looking up to enjoy their immediate surroundings but, instead, with their heads down, completely con-

TIPS Download the Moment app! Start by understanding your own personal habits and how much time you spend looking at your phone. Once installed just go about your normal day and then, after a week or so, take a look at the data it provides. You might be shocked once you add up all the hours!

30

Challenge yourself not to pick up your phone so frequently. You can use the Moment app to set up reminders to help restrict your screen time throughout the day. Delete unnecessary apps that distract you from more important things. Apps are designed to capture and

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

maintain your attention. The alerts they produce can deter us from achieving the goals we sought to accomplish when we first picked up our devices. If you don’t want to delete the apps completely, simply deactivate the notifications.

Follow key stakeholders and those who are unearthing more information that will help empower you going forward. The Time Well Spent movement is one of many and more are emerging every day so find one that you can relate to.

Designate daily “noscreen time.” Turn your phone on airplane mode for certain periods of the day. It could be 8 a.m. to 8 p.m., when you are focusing on self-care or spending time with your family. Or schedule an hour each day to read, walk or eat dinner with no technology.


sumed by the content on their screens. As a parent of two young beautiful children, my attention is constantly required, and I can rarely afford the distraction of any mobile device or screen. Enjoying their company and chasing them around has been an eye-opening experience because I have become so aware of this prevailing cultural norm — which frankly makes me concerned for my childrens' future.

Technology Hijacking The first step in solving any problem is recognizing there is one, but waking up to this new reality has been hard to digest. I started to do more research and take action. A great resource has been the Time Well Spent movement. They argue that much

they provide could even be responsible of the content we consume on our mobile for destroying an entire generation. Dedevices is through apps, and the time we spite what seemed like an absurd claim, spend using these apps directly affects our the article has some interesting data overall mood and emotions. which I’ve highlighted below. Through a partnership with Moment, Some of these stats didn’t surprise me an app that helps people track their much, but after reading the full article, it screen usage, they found spending more all started to sink in. Researchers continue time on apps is associated with more to find that kids are no longer taking part negative feelings. On average, unhappy in key activities that are users spent 2.4 times essential to their overall the amount of time on development. any given app than the happy users. ON AVERAGE, UNHAPPY The Atlantic published Steps in the Right USERS SPENT an even more detailed Direction 2.4 TIMES THE statistical report that I’m certain that Steve AMOUNT OF highlights how smartJobs or many other pivTIME ON ANY phones and the services otal entrepreneurs did GIVEN APP THAN THE not intend for all of this HAPPY USERS. to happen. Like anything new and shiny, we as a civilization seem to consume until we reach critical mass before realizing that it may be time to step back and reflect on what has transpired. I don’t expect billions of people (or even myself) to simply stop using a smartphone or other amazing technology that continues to evolve in miraculous ways. However, we can practice more restraint or moderation so that we don’t become mindless screen users that miss out on the wonders around us. There is always room for improvement, and it seems that we are at a pivotal point that will leave lasting impacts on us and future generations. I’ve started taking more strides to limit my screen time, and I've already noticed positive changes. I’m more present when my family is together, and I'm setting a better example for my kids. While I certainly don't have all the answers, I hope this insight is helpful for those looking to decrease their screen time as well. afm

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

31


LIFESTYLE

BY AFM STAFF

THE LIST At Austin Fit, we pride ourselves on being original, well-researched and above all, fun. We’re excited to announce the addition of The A-List to our monthly issue — a curated list of our team's favorite products and tips based on personal experience or expert advice.

PureLife Glass Enema Bucket Kit, $65 If you are ready to take detox to the next level, this is the most affordable and effective way to do it. Simply buy a PureLife enema kit and some organic coffee, and you’ll be on your way to a healthier gut and mind. For a detox period, AFM contributor and holistic psychiatrist Kelly Brogan, MD recommends daily enemas along with twice-weekly baths with Epsom salt and baking soda.

Fat and the Moon Lil’ Deodorant Cream, $5 You might be horrified to find what’s hiding in that deodorant your smearing on every day. With just a handful of pronounceable ingredients, this is a small, yet powerful alternative to many aluminumand toxin-filled options. Throw it in your purse, pocket or saddlebag for freshness onthe-go.

32

AIR Doctor Purifier, $599

Revere, $2.50 per packet

As mentioned in this issue’s Detox Guide, air filtration systems are useful to mitigate poor air quality, allergies, pets, mold and chemical sensitivities. One hundred times more effective than ordinary HEPA filters, this is our top pick. It is the first of its kind to offer professional quality at an affordable price. Indoor air pollution has serious long-term health risks, so breathe easy at home with this quiet filtration system.

Skip the synthetic preworkout next time you need a boost, and try something a little more eco-friendly. Workout supplement Revere boasts natural ingredients with supernatural powers. The Austin Fit team loves the Revere products — one staff writer tried a Peach Tea Pre-workout packet before and after her spin class and enjoyed the natural energy boost more than the common tingling from taking C4.

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

Revere even provides a tailored supplement program. Just submit your own workout information on their website and receive a custom supplement plan in the mail (with free shipping). Did we mention Revere is also vegan, gluten-free, dairy-free, soyfree and non-GMO? No fillers, no artificial sweeteners, no chemicals, no nonsense!


Komusō’s The Shift Rose Gold Necklace, $115 Our favorite new tool to detox the mind of stress throughout the day! Not only is this necklace beautiful, but it is also engineered to slow the pace of breath and return one to a state of stillness. Wear it around your neck as a reminder to stay present — and that a calmer mind is literally just a few breaths away.

Prep U Body Spray, $12 Started by a Texas mama frustrated with the lack of natural personal care products for her sons, this line is formulated for the transitional years between elementary and high school. However, we keep a bottle at the AFM office and find it works for smelly boys (and girls) of all ages!

Avoré Avocado Oil Moisturizing Pads, $45 During this time of year, we’re all looking for more ways to moisturize and keep our skin hydrated. Avoré, a family-run skincare company, carries luxury products made with rich extra virgin avocado oil that do just that. Our personal favorite? The Avocado Oil Moisturizing Pads. Simply lather onto the skin after a shower and watch the oils absorb, leaving your whole body silky-smooth and ready to take on that cold winter air!

Moon Rivers Naturals Calendula Turmeric Mask, $16 Instead of chemicals or additives, this mask combines nourishing turmeric, detoxifying bentonite clay and rejuvenating calendula for a potent natural blend for all skin types. Mix with yogurt, honey or water to create a paste that will leave your skin feeling fresh and fabulous.

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

33


new to LIFESTYLE

AUSTIN STUDIOS, SHOPS AND ENTERTAINMENT FOR FITNESS-MINDED FOLKS

La Matta 501 Comal St, Austin, TX 78702

Italian food lovers unite! Try the latest Italian deli spot in East Austin. Opened by the team behind New Waterloo, Sway, La Condesa and the South Congress Hotel, their new venture will be on the corner of East Fifth and Comal Street. Bright and airy inside and filled with wonderful meats and cheeses, this spot it is perfect for your next lunch date!

Fareground 111 Congress Ave, Austin, TX 78701

34

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

rendering by lakeflato.com

Fairground at One Congress Plaza opens on January 18 with a unique blend of food, beverages and more. It will be made up of six local vendors: Easy Tiger, Antonelli's Cheese Shop, Dai Due Taquería, Henbit & Honeybit, Ni-Komé and Contigo Fareground. Bring your picky friends for a wide range of choices before a night out on the town!


Veritas Backstage 501 Oakland Ave, Austin, TX 78703

Veritas Bioactives was born out of necessity. Founder and President Devon Perry created a skincare line specifically for her Texas-based clinic, MySkincare Boutique. The Veritas line is health-conscious and is designed to complement the skin’s natural renewal abilities through botanicals and pharmaceutical-quality bioactives. All products in the line are free of parabens, phthalates, gluten, harsh chemical surfactants such as sodium lauryl sulfate (SLS), fillers, synthetic fragrances and dyes.

KEEP AUSTIN CHILL

Family Business Beer Co. 19510 Hamilton Pool Rd, Dripping Springs, TX 78620

Enjoy everything from the Hamilton Pale Ale to the Grackle Imperial Stout at Austin's newest brewery, Family Business Brewing Co. Located just off Hamilton Pool Road on 15 acres of lush, hill country in Dripping Springs, this operation is owned and managed by a talented family (including “Supernatural” star Jensen Ackles). This is sure to be the best place to stop on your next weekend afternoon brew and winery tour.

Whole Body Cryotherapy H Mart 11301 Lakeline Blvd, Austin, TX 78717

H Mart, a new Korean supermarket chain, will open on Lakeline Boulevard mid-month. H Mart will also launch Market Eatery, featuring restaurants from San Francisco chef Deuki Hong. Options will include San Francisco Korean fried chicken spot, Sunday Bird and a new Korean BBQ spot called Sunday BBQ. With 60 other locations around the country, H Mart plans to continue expanding into Chicago, Dallas and New York City.

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

35

Reduces Pain & Inflammation Enhances Performance Accelerates Recovery Nitrogen Free

3027 N. Lamar, Ste. 202

www.uscryotherapy.com


LIFESTYLE

BY TRAVIS PERKINS

CHASING RAINBOWS IN CENTRAL TEXAS INTERESTED IN TRYING A NEW SPORT THIS YEAR? READ ON FOR A LOCAL OUTDOOR ENTHUSIAST’S TIPS, TRICKS AND RESOURCES FOR FLY FISHING IN CENTRAL TEXAS.

36

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8


photography by Travis Perkins

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

37


LIFESTYLE

brands with a focus on getting women out on the water like local Unknown to many, the fly fishing scene in Central Texas is alive, fly-fishing company, Maven Fly. thriving and growing quickly. It’s a more active form of fishing that For many, there’s no higher calling that pulling in a vibrant involves a mastery of skill, finesse and an unmatched appreciation rainbow trout waist-deep in the for fish and the ecology in which cold current. Lucky for us, we have they flourish. So, there’s no wonder prime access to the southernmost that its popularity is growing in a fit, IF YOU’RE LOOKING TO TIE IN AND stocking of rainbow trout in North sustainability-minded city like Austin. CATCH A BIT OF THE ACTION, BE SURE America. Every winter (typically earlyRaised in the pine forests of East TO CHECK OUT THESE RESOURCES December to January), private and Texas, I had always equated fishing to public stockings of the Guadalupe boring mornings tossing bobbers and Maps, stocking locations, hatcheries, River bring an early Christmas present worms into murky ponds. It wasn’t until access points and license regulations to the Central Texas fly-fishing scene. experiencing the limestone forged Texas Parks and Wildlife These rainbow trout are grown via waterways of Central Texas that I (tpwd.texas.gov) various hatcheries and shipped into realized the potential addiction of lakes, ponds and rivers all over the catching a fish on a small fly in crystal Retailers/Fly Shops state. This year, the Guadalupe River clear water. Austin Canoe & Kayak will be publicly stocked with 18,916 For many it’s the mastery that’s most Gruene Outfitters trout, according to Texas State Parks appealing. For others, it's the sheer and Wildlife resources. joy of hooking a fish or the fight that Guide Books The trout, who enjoy cold clear is sure to ensue as you reel the big Fly Fishing the Texas Hill Country waterways, will remain active one in. For the diehards, it’s traveling by B.L. Priddy throughout the winter and into to remote fishing destinations all over early spring. However, anglers are the world or the simple ability to wake Blogs likely to have the best luck fishing up at 4 a.m., fish during sunrise, and Die Fische SheOnTheFly in December and January, during or make it to the office on time. right after stocking times. Harvest Furthermore, on the water, all Guiding Groups and license regulations can vary are equal. A novice can outfish the Go Outside Expedition Co. among years and stocking locations, pro, given the right fly choice and a All Water Guides so make sure to check out the lucky day. Due to the difficulty, it’s resources above. rare to meet self-taught anglers. The Fly fishing in Central Texas is apprenticeship aspect of fly fishing seasonal due to the natural rhythms of different fish species. The keeps the sport community focused and connected through winter months provide cold and fast-flowing water conditions spending time with each other in the great outdoors. Also, while favorable to rainbow trout and striped bass. However, avid anglers fishing has gained the stereotype of being male-centric, the sport know how to wrangle a largemouth bass or sunfish on the fly has seen a growing trend of female anglers due to campaigns during the summer months. afm such as Orvis’ 50/50 On the Water as well as gear and apparel

38

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8


e healthier · spend more time with my family · get involved · give back nteer · try something new · make new friends · get in shape · reduce st be more active · be a better role model for my kids · get out of the hou ore · work on my fitness · find a new hobby · get up and move · be heal spend more time with my family · get involved · give back · volunteer · omething new · make new friends · get in shape · reduce stress · be mo ve · be a better role model for my kids · get out of the house more · wo y fitness · find a new hobby · get up and move · be healthier · spend mo me with my family · get involved · give back · volunteer · try something ew · make new friends · get in shape · volunteer · be more active · be a er role model for my kids · get out of the house more · work on my fitne nd a new · Y, get and be healthier Whenhobby you join the you up belong to a move place that· welcomes change. · spend more time with JANUARY $ programs and activities do more than promote amily ·You’ll getdiscover involved · give backthat · volunteer · try something new JOIN FEE· make n better health – they strengthen families, create new friendships iendsand · get shape · reduce stress becanmore · be role m I N G SaO better F $48 buildin a stronger community. By joining the Y,·you do it all.activeS AV

BE THE CHANGE 0

Be the change you want to see in the world. For More than a workout. For a better us.

Join today at AustinYMCA.org


LIFESTYLE

BY DANI PARSONS

New Year, New App:

TACKLING YOUR 2018 NEW YEAR’S RESOLUTIONS THE BIGGEST REASON WE FAIL AT OUR RESOLUTIONS IS BECAUSE THEY AREN’T TANGIBLE, REALISTIC GOALS TO WHICH WE CAN HOLD OURSELVES ACCOUNTABLE. IT’S TIME TO LOOK AT OUR RESOLUTIONS FROM A NEW PERSPECTIVE! HERE ARE SOME HELPFUL APPS TO IMPROVE ACCOUNTABILITY AND SUSTAINABILITY WHEN IT COMES TO YOUR RESOLUTIONS.

Eat Intuitively

Here we are, friends — the classic “weight loss” resolution. The best person to make healthy, smart choices for your body is you. Eating intuitively is a lifestyle, not a diet. Treating your body right should never be a chore, but something you enjoy doing because you look good and feel good when you do it. Also, remember that what works for one person may not work for another — it’s all about the balance. You don’t have to drastically limit your carbs or give up dessert after every meal if you don’t want to. Eating healthily and intuitively is a feeling, not a look. Remember that. Helpful Apps: Rise Up Calorific Fooducate

40

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8


Inhale Confidence, Exhale Doubt

Many of us want to cultivate more happiness and gratitude in our everyday lives. We all struggle. Yes, even those that seem perfect on social media. It’s okay to not be okay sometimes. It’s okay to not have it all figured out. But don’t let that stop you from pursuing your dreams or following your passions with confidence. Invest in positivity and the belief that you can do anything you put your mind to. Recognize your worth, and surround yourself with others that do, too. Helpful Apps: Gratitude Journal Happify Build Confidence

More apps on the next page JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

41


LIFESTYLE

Take Time for You

Self-love and self-care are ideas that rose to the top of Google searches and made appearances in numerous BuzzFeed articles in 2017 — and for good reason. We often need rest and don’t take enough of it. It can be hard to when we live in this mode of go, go, go all of the time. But making time for yourself to do things you enjoy is important for your health and overall happiness. One of these is just taking time to be alone and meditate or practice yoga. Just twenty minutes out of your day for some quiet time and self-reflection can drastically change your outlook on work, life and relationships.

Exercise for Strength

Regular movement does not just build physical strength but also emotional and mental strength. Not only will you have more control of your body when you exercise regularly, you’ll also have more control of how you think, act and feel. Also, remember what we talked about as far as tangible, realistic goals. If losing 50 pounds this year is important for you, don’t let anything stop you from achieving that in a healthy, positive way. If all you want to do is go for a walk three times a week to relieve stress and lighty tone your body, then set up an access plan that will result in success. Incorporate your workout at a time that’s best for you. If you’re not a morning person, it’s not realistic to try to make yourself wake up at 6 a.m. before work to get in that workout. Also, exercise comes in a variety of activities. You don’t have to set foot in a gym if you don’t want to! Try paddleboarding on Lady Bird Lake, going to yoga or taking a dance class. Being active shouldn’t be a chore, but something fun that you enjoy doing, whether for the results, the challenge, or because you actually have a great time doing it. Helpful Apps: ClassPass StudioHop MapMyRun

New Year’s resolutions shouldn’t be something that linger over our shoulders, marked by fading motivation as January and February pass us by. When trying to make positive changes in your life this year, apps are great tools to organize and identify tangible, realistic goals — and hold yourself accountable all year long. 42

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

Helpful Apps: Calm Headspace Daily Yoga

Holding Yourself Accountable Loop Habit Tracker

If you’re looking for an accountability app that will help you in all areas of your life and health, there are also apps that can help you stay organized and on track to completing your goals. stickK ensures success through accountability contracts, which use your avoidance of loss to drive positive behavior change. The other two approach your goals in a more comprehensive way, using logs and charts to help you visually see all of your personal, food and fitness goals as you make your way through the year. Helpful Apps: StickK MyFitnessPal Loop Habit Tracker


SELF PROMOTION

The moment your dog has been waiting for...

2018 AFM FITTEST DOG CONTEST! YOUR PUP COULD BE PUBLISHED! SUBMISSIONS OPEN JANUARY 15 — FEBRUARY 15 AUSTINFITMAGAZINE.COM


BY LIZ HARROUN & KELLY BROGAN, M.D.

D

E

T O X

Do you want to start the new year with the latest detox? Save some time by reading through this expert advice first! Find out if you are approaching your detox with the right mindset and why it’s important to go beyond the physical.

44

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8


D E T O X I N G F R O M A P L A C E O F S E L F - L O V E

Kathryn Gates, a psychotherapist and fitness specialist who works with people to develop acceptance and intimacy within themselves and their relationships, said that the motivation behind doing a detox or cleanse is key. “The ‘why’ is going to drive whatever outcomes you have. If you are doing something because you hate yourself, the outcome is going to be different than if you want to make improvements from a place of loving yourself. A cleanse or marathon is not going to change that embarrassment of shame you feel of your body.” She explained that being on a diet or doing a cleanse is simply serving as a distraction if we have not already done the “inner-work” — which is really the braver and more important challenge. Many of us might never get there, because we are always doing a diet challenge or trying to get that next raise. “We often embark on cleanses or diets to achieve a sense of accomplishment," Gates said. "I could meditate every day this week, but it’s not as concrete. But it’s so worth it to change how your brain functions.” I asked if she discouraged her clients with a history of an eating disorder from detoxing or cleansing. “Yes, especially if your recovery is newer, it’s going to be with the wrong intentions," Gates said. "It’s going to be out of a desire for control.”

Claire Siegel, Snap Kitchen’s Lead Dietician and real food advocate had a complementary perspective. “We often enter these health journeys, diets and resets out of a sense of hatred for our own bodies – subconsciously restricting," Siegel said. "So much more effective and more enjoyable is coming from it out of a place of love. It’s about love and gratitude for your body — even if you are trying to lean down and get fit. Thank your legs for carrying you and your stomach for digesting the food you eat. This allows you to enjoy the process. If you are in a negativity bubble, you are trying to get out.” She explained that approaching a health goal (such as a detox or diet) from a place of negativity inevitably breeds failure. In fact, she does not use the word detox in her personal nutrition, health or wellness vocabulary. “I feel like it implies that there’s a linear journey from a dirty and toxin-filled state to becoming 'pure' or detoxed,'" Siegel said. "A healthy lifestyle has much more ebb and flow than that. It’s an ongoing journey — not something with a finite starting or stopping point. Not to mention that your detox organs like your liver, kidneys and skin are working to remove toxins all the time, whether you’re on a juice cleanse or not."

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

45


D E T O X

TreeHouse CEO Jason Ballard

T H E

H O M E

If you have a history of an eating disorder or still have some aforementioned inner-work to do, it's recommended that you focus on ways you can remove toxins from your home and lifestyle rather than diving into a strict dietary detox. So, I compiled TreeHouse CEO Jason Ballard’s tips on how to create a healthy living space. Austin-based TreeHouse is the world’s first home upgrade company specializing in curated products and home project services that promote healthy and sustainable spaces with an emphasis on high performance and design.

Test: You can purchase kits (starting at $10) to test your home for mold, toxins, lead, bacteria, pesticides and more.

LIFESTYLE TIPS

Ditch the Teflon: Upgrade your cooking supplies to ceramic-based, non-stick or cast iron pans that are a safer alternative to traditional Teflonbased non-stick pans.

Our homes should ideally be places of comfort and happiness. Comfort is a difficult thing to pin down and can vary from person to person, but we know that it is affected by temperature, humidity, sound, light, smell and ergonomics/design. Strategies for increasing comfort include properly functioning heating, air conditioning and ventilation; exterior noise reduction; adjustable light; preventing irritating smells; and sound reverberation reduction.

YOUR FIRST STEPS TOWARD A HEALTHIER HOME Air Filtration: Make sure you change your filters regularly, and consider adding a more advanced air filtration system if you know you have poor air quality, allergies, pets, mold or chemical sensitivities. Water Filtration: It’s important to remove harmful elements and chemicals out of your drinking water. You can do something easy like a table top (and beautiful) Soma, a more advanced filter like those from Berkey, or a whole home system like those from Aquasana or Kinetico.

46

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

Choose Products Wisely: Make sure you know what is in that cleaner, laundry detergent, water bottle, insulation, candle, flooring finish and carpet. Non-toxic alternatives are now widely available. Healthy Food Prep: Make sure your surface cleaners are non-toxic and that you are working on non-toxic, antimicrobial surfaces like stone or a cutting board.

Tree-hugging: Bring some plants into your home. They improve air quality, and being around nature is good for the soul. Sleep Smart: Get LED lights with softer colors (no blue or white) installed in your bedroom to improve sleep — and save energy! Find our favorite air filter and non-toxic products on page 32.


VINCENT K. IP DDS 1509 S LAMAR BLVD. #675 AUSTIN, TX 78704 (512) 444-4746 INVISALIGN@SMILE360ATX.COM FREE CONSULTATIONS FINANCING AVAILABLE


D E T O X T H E B O D Y, M I N D A N D S O U L I spoke to Ayurvedic Practitioner, Jonathan Glass, about why cleansing is important and the techniques he finds most effective. I've included some excerpts from his upcoming book, “Total Life Cleanse.”

WHY IS CLEANSING IMPORTANT?

Ayurvedic Practitioner, Jonathan Glass

“Cleansing helps us maintain healthy immune systems and increase elimination — but it also helps us feel mentally clearer. It benefits the soul on a deep level because when we remove obstacles to our wellbeing, we can connect deeper to ourselves. The cause of all disease is when we ignore our own innate intelligence and experience. Cleansing clears the slate so that we connect to our own innate wisdom and creates a new platform to move forward with so that we are in touch with ourselves.” He stressed that every organ is related to emotion. Therefore, when you make changes on a physical level, you will also see emotional effects. When people understand the power of their habits on a deeper level, they start to wake up to a life with more clarity and intention.

IN “TOTAL LIFE CLEANSE” HE GOES INTO THE TWO MAJOR REASONS WE CLEANSE:

The body naturally builds up toxins. Even within a relatively clean environment and with a healthy diet, we benefit from regular seasonal cleansing. Cleansing has always been the foundation of natural health systems, including ayurveda and Chinese medicine. These systems honor the body’s innate intelligence to heal itself. Our modern condition contributes significant amounts of toxins and stressors to our daily existence. The need for regular cleansing is greater than ever. Cancer, heart disease and diabetes — the diseases of modernity — are off the chart and on the rise.

48

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

WHAT DOES A CLEANSING DIET LOOK LIKE?

Glass outlined the main components of the best healing diets: No refined sugar: Healthy diets call for low to no refined sugar and high-fructose corn syrup, two of the most addictive and disease-causing substances on the planet. No refined carbohydrates: Eliminate refined carbs in the form of grains that have been stripped of nutrients, leaving just the flour. Include whole grains and starches, such as rice, quinoa, buckwheat, millet and ancient forms of wheat. Most successful diets minimize or completely eliminate modern inorganic wheat and corn products. No processed vegetable oils: Processed vegetable oils that have been highly refined and highly heated are often oxidized and stripped of nutritional value, and they were never part of the food chain until the past one hundred years. Most processed oils are high in omega-6 essential fatty acids and low in omega-3s, an imbalance that contributes to inflammatory conditions. Additionally, unless they are organic, corn, soy, canola and cottonseed oils are all genetically modified. No dairy: Most healthy diets eliminate dairy products except for ghee and fresh, organic cultured products like kefir and yogurt. Dairy builds mucus in the body, is hard to digest and burdens the immune system. Copious amounts of produce: Multicolored vegetables and fruits support immunity and good elimination, regulate body weight and feed the friendly bacteria in the gut. Whole foods: Healthy diets focus on eating an abundance of whole foods instead of counting calories or obsessing about ideal macronutrient ratios. They don’t include processed or manufactured foods.


HOW DO YOU GO BEYOND DIET WHEN CLEANSING? Glass described some simple home practices that you can incorporate for regular detox throughout the year, or ramp up while focusing on a dietary detox:

Sweating for Skin and Lymph Detoxification: The body releases hundreds of chemicals and toxins through the skin in our sweat. In this way, sweating benefits the lymphatic system, kidneys, lungs, skin, liver and blood. Sweating can be achieved through exercise, sauna or bathing.

Dry Brushing and External Oleation: Using a dry brush, which can be purchased at most health food stores, removes dead skin cells from the surface. After dry brushing, lightly massaging the entire body from head to toe with sesame or coconut oil is extremely nourishing for the tissues, assists the body with drawing out fat-soluble toxins and rejuvenates and moisturizes the skin. Tongue Scraping: Another handy device that can be found in most pharmacies and health food stores, a tongue scraper removes the toxic coating that builds up on your tongue, especially when used first thing in the morning.

Nasal Rinsing: Using a neti pot first thing in the morning, every day, will eliminate particulates, toxins, bacteria and common allergens from your sinuses and enhance circulation of air, blood and energy in your body.

and to limit the amount of input we are exposed to," Glass said. Media is generally a source of excessive input. It is not only stimulating but also stressful and mind-numbing or depressing.

Regular media cleansing: “We are not able to digest an unlimited amount of food; neither are we able to process an unlimited amount of energy and information. While it is obviously beneficial to avoid ingesting unhealthy foods, it’s also extremely beneficial to avoid unhealthy sensory, informational and emotional input, JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

49


BY LIZ HARROUN & KELLY BROGAN, M.D.

W H Y

S H O U L D D E T O X ? Detox – Why You Need To

Kelly Brogan, M.D.

I’ve spent the past decade in the trenches of pubmed.gov exploring the data that tells a grim story about how we are killing this planet and ourselves…death by 1000 papercuts. There is data to support changes to your daily routine — ditching receipts, or choosing a new hair dye — but then there is data that makes us feel powerless and destined for decimation by The Man. Here’s the kicker, though: the dangers of toxicant exposures are highly personal. Like everything else in the reframing of our human experience, we are destandardizing health. We are bringing medicine back into the realm of the “N of 1” or the “study of You.” You are not a randomized clinical trial. You are a specific symphony of information. This is why the old model of studying toxicity — the dose makes the poison — is antiquated. In the newest literature, there is the potential for a synergistic process to emerge from concomitant exposures. I want to tell you about one of the more important recent papers that speaks to this issue. I’m going to lay it on you and then we will figure out what can be done to detox your body and your life.

Toxic Co-Exposures So, Houston…we have a problem. Just look at our children. In 2008, our infant mortality rate in the first year of life left us ranking 46th in the world. By 2015, we had plummeted to 59th, and the unenviable position of having the highest rate in the world on the first day of life. Given that we spend vastly more money and have more doctors than our seeming competitors Guam and Cuba, it’s time to take a good look at the exposures driving this seeming epidemic of mortality. Then we must examine the chronic diseases that 1 in 6 of our children are now labeled with.

50

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

I

In the paper Environmental Toxicants and Infant Mortality in the USA, Kennedy (et al) proposes that we ask some big questions about the roles aluminum, mercury, silicofluoride, lead, fertilizers and glyphosate play in infant mortality. That’s a long list of suspects; because there isn’t just ONE smoking gun. In this open-access paper, the authors explore the history of how these agents have been supported by public policy and how they now interact, potentially synergistically, to keep us sick, and in some cases, to accelerate our deaths. They write: “A baby born in the U.S. with excess mercury derived from its mother’s mercury/silver amalgam tooth fillings is subject to further exposure to both mercury and aluminum from an aggressive vaccine schedule that requires more vaccinations than any other country in the world, including a Hep-B vaccine administered at birth that contains both mercury and aluminum. If the mother is unable to nurse the baby, and if economic considerations influence her to choose a powdered formula reconstituted with tap water, then it is likely that the infant will also be chronically exposed to fluoridated water during the first year of its life.”


While we are swimming in a chemical soup at any given moment, they focus their discussion to three major players:

Aluminum – Beyond Foil! Foreign to the human system, embedded deep in the earth’s crust, aluminum is now a routine exposure through deodorants, baking powder, antacid drugs, inhaled particles, and injected vaccines. A known neurotoxin and potent immune stimulant (why it is used as an adjuvant in vaccines), aluminum appears to be a vector of autoimmunity and chronic neuroinflammation, particularly when exposure occurs during the sensitive window of neonatal development. Implicated in autism, Alzheimer’s, ADHD and Parkinson’s, neurological degeneration is on the rise, in part due to our escalating exposure.

Fluoride – Great for Teeth? Sixty five years ago, fluoride was introduced into municipal water supplies under the auspices of its potential to prevent dental decay. In fact, fluoride was waste from the notorious Manhattan Project, in which hydrofluorosilicic acid was used to separate uranium from phosphate rock in efforts toward the creation of the American atomic bomb. Despite its being framed (sodium fluoride, not the less studied, more toxic hydrofluorosilicic acid) by the CDC as one of the most important public health interventions of modern times, an examination of the literature on fluoride’s health effects supports quite another story. With tooth decay rates similar in fluoridated and unfluoridated regions, the epidemiologic signal of harm includes kidney failure, dental fluorosis, and in 36 studies, demonstrated lower IQs in children when exposed systemically.

Glyphosate – Roundup’s Toxic Vector With evidence of carcinogenicity, intestinal flora disruption, liver and kidney toxicity and chelation of vital nutrients, glyphosate exposure is the result of a food supply commandeered by the makers of pesticides which once included Agent Orange. In formula and even breastmilk, glyphosate (and the other synergistic ingredients in Roundup) are an early exposure to today’s babies. These toxicants have the capacity to interfere with all aspects of human health in increasingly documented and studied ways. The authors discuss the “Petkau Effect” in which ‘harm from

chronic low levels of exposure to one or more injurious factors turns out to be greater than from a single, much larger exposure’. For example, the combination of aluminum and fluoride exposure results in the compound aluminum fluoride which can penetrate the blood-brain barrier potentially delivering the complex to the delicate tissues of the brain. The authors state: “As studies of “Autoimmune-inflammatory syndromes induced by adjuvants” (also called “ASIA”) have documented, the widespread use of aluminum “adjuvants” to augment the response of the human immune system during vaccination, combined with public water treated with silicofluorides being delivered to over 120 million Americans, can only make toxicants like silico fluoride and aluminum more injurious than they might be in isolation.” One of the authors, Senneff has previously published on the potential for glyphosate to similarly ferry aluminum into the brain. This trifecta is unfortunately eluding exposure because of the intricate web of potential and highly personalized interactions. The authors conclude that “in countries where vaccination, fluoridation, and herbicides applied to the food and water supply are being aggressively increased by policy-makers, it should not be surprising that disorders, diseases, and fatalities in early infancy are correspondingly rising.”

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

51


W H AT

T O

D O ?

1. Buy Organic While there is concern about decimation of the complex web of life that is our soil, and the informational properties of plants and animal foods, eliminating pesticide exposure from your diet is a powerful step as evidenced by assessment studies. Prioritize organic purchases for the dirty dozen according to EWG. Remember that washing produce does not remove glyphosate.

2. Filter Your Water A major source of fluoride ingestion, invest in the first countertop reverse osmosis for your 8 glasses a day! This will also help you avoid metals, hundreds of disinfectant byproducts and even low-dose exposures to prescription drugs!

of your interconnected bodily systems, and the hyper-individuality of any cause and effect process resulting from a healthcare decision, the one-size-fits-all, indemnified vaccine program may begin to make less and less sense to you. Educate yourself before you make a choice that could change everything for you and your family. Trust your body. Invest in your immunity. And explore a mindset shift that offers you a fear-free way to understand health and wellness.

4. De-Stress

3. Think Long and Hard About Vaccination

Ever wonder why two people can be exposed to the same toxic exposures, and only one of them will develop depression or cancer? The health of the stress response has a lot to do with it, according to recent literature. I recommend meditation, especially specific Kundalini medical meditations, for reversing stress damage.

WIth some of the prime aluminum culprits being Hep B and Gardasil, learn the ingredient list of any and all pharmaceutical products you are considering. As we discover more about the near infinite sophistication

Remember, it takes one person, motivated by love, to reconnect many to their own native wisdom. From this place of connection, the natural world has infinite regenerative capacity.

I hope that this expert advice helps you approach any detox endeavors this year from a healthy and balanced perspective. Also, if you decide to start the year with a reset or cleanse protocol, remember to go beyond the physical. Take the time to incorporate practices that will also cleanse your mind and spirit. Because you’re worth it. And remember, don’t freak out if you don’t complete the perfect detox — because stress can be the most toxic of all! 52

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8


Medicine In Motion Care for your active body Dr. Martha Pyron, MD and her team offer care for sports-related injuries, nutrition and fitness, and performance-based medical care. They specialize in Urgent Care but at regular office prices as well as discounts for high deductible insurance plans, and cash pay patients. Need an appointment today?

Call (512) 257-2500 www.medicineinmotion.com North

Central

2400 Chisolm Trail Round Rock, TX 78681

711 W. 38th St., Ste. G4 Austin, TX 78705

NOTICE:

Dr. Pyron is moving to Dell Medical School as Director of Primary Care Sports Medicine April 1st.

Book your Appointment Before April 1st! Primary Care Sports Medicine Clinical Director + Assistant Professor of Population Health + Dell Medical School


FITNESS AS A CATALYST FOR A NEW WAY OF LIFE Two transformational stories of men who used fitness to turn their lives around and are now inspiring others to do the same. stories by DOUGLAS FERGUSON & DAVE CODY photography by BRIAN FITZSIMMONS

54

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8


T DOUGLAS FERGUSON

Managing Diabetes through Exercise and Diet

M

y fitness and wellness journey has roots in Southern Virginia where I grew up. I had an active childhood, much of it spent climbing trees and running through the woods. My parents, who were raised with limited resources, taught me that it was a punishable offense to leave food on your plate filled with Southern comfort foods. Looking back, there is a dotted line from aspects

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

55


FITNESS AS A CATALYST FOR A NEW WAY OF LIFE

56

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8


of my youth to my eventual diabetes diagnosis. Yet, my upbringing also gave me the grit that has allowed me to take control of my health and get in the best shape of my life. Fast-forward to post-college, when I began working in software and technology. Career-wise, these were exciting years. In terms of my health, they were brutal. I was working 100-hour workweeks on little sleep, no exercise and fueled by queso, brisket and Coca-Cola. Maybe I shouldn’t have been surprised when, in 2005, I was suddenly tired, lethargic, urinating excessively and hungry all the time. Eventually, I went to my doctor, who quickly diagnosed me with type 1 diabetes at age 30. It hit me like a ton of bricks. I had heard of diabetes, but only knew that it had something to do with blood sugar and eating candy bars when you got shaky. I had a lot to learn. Since then, there have been many ups and downs: medications that didn’t work, a trip to the ER, learning the right foods to eat, re-introducing external insulin with an insulin pump, no-carb diets, the Master Cleanse, and weight gain. Fortunately, over the past couple of years, I’ve made shifts in my approach to health that have resulted in a truly sustainable diabetes treatment. It is a holistic mix of fitness, bodywork, mindfulness and diet.

Into the Ring It all started when my former colleague John announced that he was going to train me after I made a half-hearted statement about getting into shape. Something struck me at that moment, and I agreed. We met at Castle Hill Fitness on a Monday morning, and John introduced me to boxing workouts. That evening, I went to Academy and bought wraps and gloves so I could learn to use the punch mitts and heavy bag. Right away, I was addicted to boxing and immediately noticed differences in myself. Over two years later, it’s is still a cornerstone of my weekly routine. For me, boxing is an active form of meditation.

Onto the Mat As I grew more confident and fit, I mixed things up and tried everything from yoga and kickboxing to plyometrics and barre. However, I fell in love with Pilates. I started taking three to five classes a week. Part of the allure was that Joseph Pilates was a boxer. In addiJA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

57


FITNESS AS A CATALYST FOR A NEW WAY OF LIFE

tion, private sessions with Mandie Pitre have deepened my practice and helped me connect deeply to my core and, most importantly, my breath. I’d heard about the power of breath and never believed it much. But now, I use Pilates breathwork all the time.

Outside the Gym I am also firm believer in professional bodywork and stretching. I see Dr. Jessica Tranchina for A.R.T. (Active Release Technique), Jingyu Gu for acupuncture, Sonya Emery (a former professional boxer) for boxing massage and psoas release and Dr. Ben Charlton for chiropractic adjustments. Each of these experts have helped me recover, combat injuries and improve my workouts. I spend a lot of time stretching and doing self-administered treatments. My one-hour warm up includes self A.R.T. with a lacrosse ball, wooden stick and Therabands, Pilates exercises on the spine corrector and ballerina stretches to release my leg muscles. I end my workout by following a static stretching routine from Castle Hill’s Ben Himes. I wrap it all up with an infrared sauna session and a Wim Hof cold shower — just to ensure I'm ready for my day.

Back to the Plate Over the last year, I have really dialed in my diet. I started intermittent fasting; by not having breakfast or eating after dark, I have a large fasting window every day. With I.F., my insulin levels and blood sugar have further stabilized, my energy levels have soared and fat has melted from my waistline. I also shifted to a strict Paleo diet, eliminating beans, dairy and high-fat meats. The effect was immediate: I need much less insulin when eating super clean, healthy food. I have found that the combination of intermittent fasting and low-carb Paleo has allowed me to reduce my insulin requirements and has tightened my blood sugar control. I still have difficult days, but I've made tremendous progress. I used to dread working out; now I crave sweat. I have transformed my body and my mind, and my newfound health has impacted other areas of my life. I’m convinced that my success in my new company is due to the focus and resilience I gain through intense fitness and rigorous diet.

58

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8


EaSIly PREPay To add youR NamE aNd TImE To youR 2018

Finisher’s Medal

NEW YEAR,

NEW MEDAL EXPERIENCE THE 41ST

REGISTER NOW: 40 $

4.8.18

BENEFITING


FITNESS AS A CATALYST FOR A NEW WAY OF LIFE

DAVE CODY

Walking His Way to Health and Happiness “Enjoy the journey…” My dying father uttered these words into my cell phone. I rushed to be by his side in Montgomery, Alabama, but it would be his final coherent words to me as the death rattle had begun. My dad — my hero, my golf buddy — died a few days later on December 10, 2014. Our family had not counted on my mother passing just four months later on Easter Sunday of that same year. She could not live without him, and I now had to live without both of them. My parents were gone. My journey began two years earlier in 2012 when, at age 56, and weighing 290 pounds with a

60

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8


“I sat crying, unwilling to get out of my recliner on a sunny Saturday morning in Lakeway. I prayed to God for deliverance, and two days later...” 48 inch waist, I found myself facing the impending death of aging parents and the end of a successful 35-year television sports career. I sat crying, unwilling to get out of my recliner on a sunny Saturday morning in Lakeway. I prayed to God for deliverance, and two days later an article appeared in the Austin-American Statesman about a walking group for the heavyset in downtown Austin called ATX-100 coached by running guru Paul Carrozza, who I had known from my days in sports TV. I showed up the next Saturday, February 25, 2012, driving the 40 mile round trip from Lakeway. This fitness and lifestyle journey led me to lose 110 life-changing pounds in two years of ATX-100 workouts — despite injuries that required two surgeries (meniscus and sports hernia repairs). I wasn’t giving up. I remember vividly my first Congress Avenue Mile in 2012, walking between blocks and jogging the intersections — just in case anyone recognized me at the stop lights. Gazelles’ coach Gilbert Tuhabonye shouted encouragement from a sidewalk bench, "Don't stop, keep going!" Governor Rick Perry was at the finish line just across the Ann Richards Congress Avenue bridge to congratulate us ''red shirts" in the ATX100 heavyset group. That size XXL red shirt (which now serves as a constant reminder in my bedroom closet) and my training group were everything to me. Members had become my new friends, and the workouts helped me get through personal challenges that included my June 2013 retirement from my all-consuming job as a TV sportscaster. After shedding 100 pounds in two years down to 190 pounds and building endurance to handle Paul Carrozza’s now twiceweekly running workouts, Paul suggested

Train 4 the Game to improve my stride. It was there that I began a three-year relationship with a top notch training staff who I was familiar with through my coverage of Texas men's basketball. LOVE Cycling Studio soon followed at the invitation of She-She Media founder Suzanne Hofmann Erickson. Now, two years later, I ride four Maria Groten coached spin classes each week, covering the what is now a 36-mile round trip from Steiner Ranch. Frequently, it’s my second workout of the day after biweekly U.S. Masters swimming workouts coached by Hollie Kenney in Steiner Ranch, where I live and train now with Kirk Leavell and his dedicated staff at Wild Basin Fitness. I didn’t give up. At age 61 and a fit 195 pounds thanks to a totally healthy lifestyle, I want to provide a place for more people to change as I did. This was the inspiration that called me to start the ATX-100 program in Steiner Ranch. My excitement is hard to contain as I kick off the 2018 program, thanks to my partners Wild Basin Fitness and the Gene Arant Team of Keller Williams Realty, who is providing the weekly meeting space. The 100-day program will begin with a free orientation and light walk from 8 a.m.–10 a.m. on January 6, 2018. The "red shirts" will be silver and black this time, Vandegrift High School colors, and I look forward to calling on my contacts from 28 years in the Austin sports media and five years in the fitness community for guest speakers to help bring encouragement and healthy living topics to the people of Steiner, Lakeway and River Place. ATX-100 Steiner will provide a place for change, and hopefully my desire to not give up will inspire others to do the same.

RōW YOUR WAY TO RESULTS

R

FITNESS

EXCLUSIVE DEALS @ ROFITNESS.COM/AFM JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

61


WELLNESS

BY ARIELLE OLFERS

Yoga Detox with Shanti Kelley WE SIT DOWN WITH SHANTI KELLY, ACCREDITED IAYT YOGA THERAPIST, TO GET HER EXPERT ADVICE ON DETOX, INCLUDING RECOMMENDED DIET, PRACTICE AND INTENTION-SETTING. TO GET MORE OF HER BRILLIANCE, CHECK OUT HER CLASSES AT WANDERLUST AND PRACTICE YOGA AUSTIN. What herbal recommendations or recipes do you recommend to use during a detox? Warm cooked foods are the easiest to digest, and the fiber and water in steamed vegetables will usually help pull out toxins from the body for elimination. Detoxing is not just about reducing the toxic load that one may accumulate in the body but also about giving the system a break from all the work that is required to process what is put in. What we know in Yoga Therapy is that

62

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

when the body rests it heals. This is true for the digestive system as well. Tip: Drink plenty of water to keep toxins moving through and out, and try to stick with whole foods, moving slowly as you release heavier and/or more processed products (this includes many salad dressings). This will ensure that you don't experience side effects from releasing too many toxins at one time. Personally, I like to let go of one thing per day, leading to a final day of just warm,

nourishing and cooked vegetables, and then slowly adding foods back in, if I choose. It is always advised, however, to check with your physician or healthcare provider to ensure whatever cleanse you do is it right you. What are the benefits of doing yoga to detox the body? Yoga is a great supplement to any detox. It can assist the body in releasing toxins that get built up in the system. Through gentle compression, movement and inversions the organs, lymphatic system and bloodstream are stimulated to move unwanted waste through and out. Yoga has also been shown to improve the respiratory system, which is intrinsically connected to the autonomic branch of the nervous system. Studies have shown that when our respiration is long, steady and smooth we are not only oxygenating our cells, but we are also moving our nervous system into the relaxation branch of the ANS (autonomic nervous system). Consequently, we experience greater levels of ease, mindfulness and calmness when we practice deep breathing.


1. Parivrtta Utkatasana (Twisted Chair Pose)

I would say there are two main benefits. The first is for improved health. Yogis call this Ojas. It’s a sense of radiance, well-being and enhanced immunity. The second is a balanced mind and spirit which yogis call Sattva. It’s known as the illuminated state, where we can see things clearly, and are generally undisturbed by life’s circumstances. In this way, we have an overall balanced or peaceful outlook on life. When toxins build up in the body, we tend to get run down, our immune system can weaken and we may not have the resiliency in relationships, work or family that we normally would in a balanced state. Giving the body a break to make sense of and distribute all that has come in is beneficial, healing and rejuvenating to the whole system. We are not only giving our bodies a chance to keep what is useful and let go of what is not, but also allowing space for our minds, emotions and spirit to assimilate and nurture as well. What are the top poses you recommend to cleanse, strengthen and inspire from the inside out? To release toxins from the body, we work on poses that gently compress and release the organelle body and move waste through the intestinal tract from right to left. Poses like twists and forward folds add gentle pressure to the abdominal cavity and intestines. Inversions encourage the lymphatic system to carry toxins to the glands for elimination through sweat, waste and urine, while heart openers stretch the belly, encourage respiration and create a spirit of openness. Here are two variations for the five types of poses for detox. Variation A may be useful in the beginning of a detox whereas Variation B can be helpful towards the end. Use these variations, and you’ll be on your way to feeling like a new you.

2. Adho Mukha Svanasana (Downward Facing Dog)

VARIATION A Parivrtta Utkatasana (Twisted Chair Pose) to wring out the organs and promote peristalsis. Adho Mukha Svanasana (Downward-Facing Dog) to stretch the belly, create heat and strength and decompress the organs. Shalabhasana (Belly-Down Backbend) to compress the organs (including kidneys), open the chest and lungs and to build heat. Salamba Sarvangasana (Shoulder Stand) or Viparita Karani (Legs-Up-The-Wall) to reverse lymph and calm the mind. Ananda Balasana (Happy Baby Pose) to release the spine, hips and low back, cool the nervous system, decompress the kidneys and calm the mind.

3. Shalabhasan (Belly Down Backbend)

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

63


WELLNESS

VARIATION B 1. Ardha Matsyendrāsana (Seated Twist) to increase the flexibility and function of vertebrae of the spine. Also helps to increase oxygen supply to the lungs, increases blood circulation to pelvic region and improves function of the reproductive organs. 2. Supta Baddha Konasana (Reclined Bound Angle Pose) Use a blanket or bolster here. To encourage respiration, open the lungs and chest, release tension around the neck and shoulders, decompress the abdomen and encourage assimilation and elimination. 3. Viparita Karani (Legs-Up-The-Wall) to reverse lymph and calm the mind. 4. Balasana (Child’s Pose) to release the spine, hips and low back, cool the nervous system, decompress the kidneys and calm the mind. 5. Meditation to enter a steady state of calm regard. This is where the reparative processes of the body really occur.

64

1. Ardha Matsyendrāsana (Seated Twist)

4. Balasana (Child’s Pose)

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8


What are the emotional effects of detox poses? How does this relate to yoga therapy? This is such a great question! It’s true that emotions can arise as we move into our detox. It's also true that we often feel these emotions more readily when coming to our mats. In part, the cleanse is releasing the chemical load that keeps us dulled to our experience. We’re not just processing the food and drink that we’ve taken in, but also the experiences that perhaps we did not take the time to look at or appreciate. Another aspect is that we are, in a very real way, changing a pattern. We’re letting go. When we start to slow down — to feel and to let go — we can often become aware of the undigested emotional material already there. Be willing to welcome anything that arises, and gain support should you need it. At the end of the day, it’s all in service to the clarity, upliftment and lightness you are seeking. Remember, emotional toxicity can have just as much of an effect on our well-being as physical toxicity. What's the best way to start to a detoxifying practice? How can one set their intention? Yoga is really a whole system, so starting may be as simple as stopping what you’re doing to create the toxic load or sense of imbalance in the first place. You can build from there, perhaps starting at home, clearing out the clutter or organizing your space, so the mind and energetic body can be more at ease and so your environment is promoting a sense of health and healing for you as well! Make space for practice. Carve out a certain time each day with regularity. Regularity is the key to change! In yoga, setting intentions is called Sankalpa. Make intentions clear, realistic, present-centered and doable. How do you start your day when you're detoxing? I start every morning pretty much the same way — detox or not. I sit with tea and study – sometimes philosophy or sometimes something new that I’m interested in like yoga therapy, but I make sure it is always in paper form…no screen to start the day. After that, I do a 3-minute child’s pose every morning — no matter what. I find it relaxes my nervous system, opens my back and begins the process of deep, full yogic breathing. It totally sets my day and gets me ready for my regular practice. Depending on where I am in the process, it may be a stronger or softer practice, but is oriented to giving myself what my body and mind are needing for that day. From there, meditation and journaling with lots of water and soup or green juice.

3. Viparita Karani (Legs Up The Wall)

When Shanti is not doing work in spiritual psychology and applied anatomy and kinesiology for yoga teachers, you can find her teaching classes at Wanderlust and Practice Yoga Austin. In the spring, Shanti will publish her first book on yoga anatomy for teachers titled the “Body of Metaphor”.

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

65


SPECIAL PROMOTION

Austin’s Top Pilates Studio

CHECK OUT WHAT AUSTIN IS SAYING.

VOTED ONE OF THE BEST PILATES STUDIOS FOR THREE YEARS RUNNING BY AUSTIN FIT MAGAZINE, PURE PILATES AUSTIN HAS BEEN KEEPING CLIENTS SCULPTED AND SWEATING SINCE 2013.

“They take what could be a very intimidating experience and make it fun. I'm only five classes in and can already tell a difference in muscle tone and posture.”

Pure Pilates Austin is not your basic workout, rather it utilizes the Lagree Fitness Method, delivering a high-intensity, calorie-burning, transformational fitness class that some have referred to as “Pilates on Crack.” The Lagree Fitness Method and its patented Megaformers™ got its start in Hollywood, California by creator Sebastian Lagree, where it has gained a dedicated following that includes Meghan Markle, Sofia Vergara, Jennifer Aniston and a number of Victoria’s Secret Angels.

“Pure Pilates Austin gives me the perfect workout combination of intensity, strength training and cardio. My body gets ROCKED every single class! I’m stronger, more toned and overall a healthier person. I also love the variety in each class and every instructor — never the same and always butt-kicking.”

What is a PERFECT Workout? Each 45-minute class combines the principles of traditional Pilates with strength training, cardio intervals and upbeat music to create a total body workout that enables maximum muscle exertion, which is sure to leave you sweating every time and leave you with long, lean muscles and a sculpted physique. What makes this workout truly unique is that it’s done on a state-of-the-art Megaformer™ machine — a sophisticated modified Pilates reformer with pulleys, springs, grasps and glides that allow the user to get a full-body workout incorporating cardio, core, strength and flexibility training without the joint impact that other fitness crazes place on the body. Each class is uniquely sequenced to work through every major muscle group for an optimal duration, creating an intense and effective full-body workout that is anything but boring. Other benefits include improved spinal alignment, balance, coordination and a boosted metabolism for up to 24 hours post-class. Led by fun and motivating instructors, no two classes are the same, and with just ten machines, each client is assured personal attention so that their form improves and they are continually challenged.

Now with Three Austin Locations With the grand opening of the third studio on South Lamar in January 2018, Pure Pilates Austin gives you the perfect opportunity to kick-start your fitness goals and get your core stronger and tighter than ever before. Try out a free 30-minute mini-class on their grand opening weekend held January 6-7, 2018, and grab healthy snacks, sips and giveaways from local vendors. Special discounted packages will be available for purchase in-studio only during the grand opening weekend.

66

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

“After only three classes I can already feel a tighter core. This review is coming from a long distance runner who thought this would be a walk in the park, boy was I mistaken…this is kicking my butt, and I couldn’t be happier!"

LOCATIONS South Lamar 1414 S Lamar, #101 West Campus 2222 Rio Grande, #B105 Domain 11011 Domain Dr, #115


T H E

I N D O O R

G Y M

F O R

O U T D O O R

P E O P L E since 1999


FITNESS

BY FREDERICK SURGENT

Six Ways Running Makes You Smarter EVERYONE IS FAMILIAR WITH THE BENEFITS OF EXERCISE FOR PHYSIOLOGICAL FUNCTIONING, HEALTH AND WELL-BEING. BUT DID YOU KNOW THAT RUNNING CAN BOOST YOUR BRAIN POWER, TOO? Increased muscle mass, efficient and protective functioning of the cardiovascular system, weight control, increased bone mass, reduction in degenerative disease,and positive mood states are just of few of the benefits from participating in exercise. While both anaerobic and aerobic forms of exercise are of benefit and should be included in any exercise program, aerobic exercise (swimming, cross country skiing, cycling, walking, jogging and especially running) has significant positive effects on the brain. Furthermore, changing the environmental setting (running in the mountains, near streams, off trail, in valleys, etc.) and challenging the body during runs (such as increasing tempo of a run, setting a personal best in training, pushing beyond on some training days, running over rough terrain, etc.) are all related to effective strategies for improving brain function. Running is especially good for the adult and elderly years as it promotes neuroplasticity of the brain. This is more important as we age because of the loss of neurons and declining memory function that usually takes place. Along with the dynamic neural plasticity changes in the brain that are engendered from running, several other adjustments are also going on. Summarizing what neuroscience has discovered about the brain in recent years, the following is a partial list of the benefits that accrue from running in a diverse environment, challenging self and socializing with other runners.

REASONS

Increases Blood Flow.

Because of increased blood flow, additional oxygen and glucose are supplied to the brain for nourishment, efficiency and fulfilling the need of this organ to operate. The greater the blood flow to the brain, the more apt nerve

68

cells are to receive these vital substances for operating efficiently. Restriction of any of these materials to brain cells could cause serious future problems. Even small reductions weaken the brain, causing future deterioration to this organ.

Maintains Brain Mass. The purpose of

brain-derived neurotrophic factor (BDNF) is to increase neurogenesis (creation of new neurons) and produce

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

more efficient connections and communication between neurons. Nerve cells can continue to expand and increase even though there is shrinkage in the size of the brain as we age. Running and other aerobic exercises not only increase BDNF, but also new blood vessels and mass to the brain. Therefore, brain shrinkage is minimized.

Enhances high-level thinking. Current research shows that functional

connectivity (neurons connecting with other neurons) is greater in runners than sedentary individuals. Synchronization of neuron connections may lead to higher-level thought processes.

Supports Learning and Memory. The hippocampus,

an area of the brain that is responsible for memory and emotion formation, begins to shrink in size as we age. One of the most effective ways to preserve hippocampal tissue is


exercise. Running, especially intense running, is one of the better ways to do this.

Forces Us to Think Differently. Studies

have also demonstrated that enriched environments positively affect brain function. Running in an environment that utilizes the many senses of the body to feed information about the diversity of the environment and the landscape may stimulate positive brain changes.

Furthermore, such skills as monitoring the course, planning a strategy during the run, navigating the course run, thinking about previous runs and performing the many motor skills to change pace or movements throughout the course are all mentally challenging situations encountered by the runner.

Increases Alertness. Exercise enhances brain waves. Using an electroencephalogram

(EEG), which demonstrates electrical impulses, it was determined that aerobic exercise augments brain activity, causing a more acute state of readiness and response to the environment. Along with this more alert state, aerobic exercise has been determined to positively affect the visual cortex that may influence perception and decision making.

Running offers many opportunities for challenge. Getting ready to run every day is a challenge. Changing training workouts at least once or twice a week, running up hills and mountains, pushing to the limit, setting a course record and passing a competitor in a race are just a few of the many challenges faced by a runner. Running is one of the most effective and accessible forms of aerobic exercise to maintain a healthy brain — so lace up, and get going!

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

69


FITNESS

BY CARRIE BARRETT

How to Cultivate Presence to Boost Performance SOMETIMES WE WANT TO CHECK OUT WHEN AN EVENT OR LONG TRAINING DAY GETS TOUGH. HOWEVER, BY USING THESE TIPS TO STAY IN THE MOMENT, YOU CAN CULTIVATE A BETTER ATTITUDE — AND EVEN BETTER RESULTS!

70

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8


You know it when it starts happening — the dreaded moment in the middle of a training session or race when your body starts to say, “I’m done here, I’m packing it in,” and your mind follows with an, “Okay dude, you’re the boss. If that’s how you want it to end...” That moment can shatter an athlete. You’re running along at your Boston qualifier pace and suddenly, when the body and mind merge in negative union, you go from a winning pace to a demoralizing walk. You’re done. Toast. For many, this is the toughest part of an endurance event. How do you train your mind to stay engaged even when your body starts to give up?

“PowerAlignme ntLoveEnergy”

Here are some tips for staying in the moment when the going gets tough:

Create The Character You Want To Be I’m beginning to think that kids have it right. Imaginary friends really are better than the real thing, especially when the real thing is on the struggle bus during a long race! When you can’t muster the energy to think one positive or motivating thought, it’s time to conjure up an alter-ego who is stronger and more pain-resistant. You need to develop that other person inside of you that isn’t afraid to say, “Suck it up! Keep Moving! Everyone is tired, you silly fool, but that doesn’t mean you can throw in the towel!” My alter-ego is American marathon running legend, Deena Kastor. For some reason, the image of her at the 2004 Athens Marathon is seared in my brain (check it out on YouTube if you’ve never seen it). She started mid-pack with her white hat low, almost covering her face. By running a stealth race and focusing only on her own efforts, she slowly but surely picked off women the entire 26.2 miles and went home with the bronze medal, seemingly out of nowhere. As a new marathon runner, it was all I needed to adopt that “silent assassin” persona anytime I line up at the start of an event! Even when I’m struggling, I’ll pull my hat down low and look only at the road that’s directly in front of me. I become Deena as I, too, try to stay as focused as possible on my race. Unfortunately, it’s never resulted in an Olympic medal, but it’s definitely saved a race or two!

Find a Repetitive Mantra or Song

Be Grateful for Every Moment

Almost every athlete I speak with has some form of repetitive mantra they call upon when their mind starts wandering. Some will count pedal strokes or foot strikes to make sure their cadence remains optimal. Others will sing a song or repeat a phrase that brings them back to the task at hand. A couple of years ago, I started repeating the words, “Power-AlignmentLove-Energy” over and over in my head. Not only do those words bring me immediate strength and focus, but they also provide good physical and emotional cues as well. The word “love” especially lifts me out of a funk if I’m in a dark space. I have love for the sport, for my body and especially for those who are out there cheering and supporting. Even if I’m not feeling the love, I can certainly still give it.

Multisport athlete, Julie Mae, says that when she starts to feel overwhelmed, she thinks about how blessed she is to be out there when there are so many who think they can’t and some who truly can’t. “I think about how others may be watching,” she says, “and you never know who you might inspire the way I’ve been inspired by so many others.” She cherishes the feel of the water, the beauty of nature and the earth beneath her feet. “I think about how, even though I have health struggles, I was given this body that can do many amazing things!”

W.I.N. (What’s Important Now) Legendary football coach, Lou Holtz, is credited with this wildly appropriate acronym for moment-to-moment decision making. During a long race or training session, ask yourself that question multiple times. What’s Important right now? Don’t think about the outcome, and don’t allow yourself to be distracted or frustrated by things that are out of your control. The only things you can control are your emotions and how you respond to unexpected events. By continually asking yourself what’s most important, you remain focused on the present. In one moment, your form may be most important, and in the next it may be hydration. Whatever it is, tend only to that need.

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

71


FITNESS

72

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8


RISE OF BOUTIQUE FITNESS CENTERS BY TAYLOR WADDLE

SPECIALIZED STUDIOS ARE BECOMING MORE POPULAR, ESPECIALLY IN CITIES LIKE AUSTIN WHERE MANY PATRONS VALUE THE COMMUNITY AND INDIVIDUALIZED ATTENTION. BUT ARE THEY WORTH THE HIGH COST OF A MONTHLY MEMBERSHIP? In the past few years, boutique fitness centers have taken Austin by storm. This is causing some people to skip their traditional gyms in favor of specialized classes. These usually include studios that focus on one or two forms of exercise such as spinning, barre, pilates and yoga. These boutique fitness centers are extremely rewarding for some. But is the specialized treatment worth the high prices attached? The rise of boutique fitness centers have put them in direct competition with ‘chain gyms.’ It makes sense for people to explore other options if they belong to stand-alone gyms (gyms with equipment, but no classes) or, in my case, live in an apartment complex with a gym included. However, many chain gyms offer their own classes. So why are people still choosing boutique studios over traditional gyms? Well for one, it can make exercising more enjoyable. Many of these outlets are more modern than gyms; they often play trendy music and some even have DJs and themed sessions. Cycling studios in particular can have a club-like atmosphere, making it easier to forget that you’re breaking a sweat. It’s often a good way to meet people. Individualized attention is common at most boutique fitness centers, and therefore you’ll have a better chance of getting to know the people in your sessions. I recently interviewed a young professional, Leyla Mansur, who enjoys HIIT cycling classes

at a popular spinning studio. She loves the challenge and uses the high-energy mood as motivation. However, she notes a downside as well; the trendiness can be intimidating. She says sometimes it feels as if “you either have to wear their brand or another top fitness brand to fit in.” Despite this, she says she’ll continue attending these classes as the benefits definitely outweigh the drawbacks. If the steep prices are scaring you off, there are other options! For example, ClassPass and StudioHop made it easier to try out different boutique studios for a discounted price. Currently in Austin, it costs $30 for three classes a month. It’s a great way to figure out what works best for you before you make a commitment to one studio. However, there is a certain comfort to more traditional gyms. Often, they’re more laid back and less expensive. You can work out whenever is convenient for you — no need to sign up ahead of time unless you’re attending a class. Sometimes you get other amenities included such as a pool or sauna facility. In the end, it’s really down to personal preference! I like to change it up between the two. Some people embrace the fast-paced competition, while others would rather something a little more traditional. Whatever your choice, make sure you stick to classes that are best for you and your fitness goals. And most importantly, don’t forget to enjoy your workouts! afm JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

73

Nonprofit. Community. Rowing.

Austin’s largest non-profit community rowing club Private Lessons, adult programs as well as middle and high school rowing programs Home of Nationally ranked Regattas

74 Trinity Street

Austinrowing.org 512.472.0726


FITNESS

BY VALENTINA & MITCH GAYLORD

LAGREE

THIS HIIT, STRENGTH TRAINING AND PILATES-INSPIRED WORKOUT UTILIZES THE LAGREE FITNESS MEGAFORMERâ„¢ TO EFFECTIVELY COMBINE STRENGTH, ENDURANCE, BALANCE, CORE, MOBILITY AND CARDIORESPIRATORY TRAINING IN EACH AND EVERY MOVE. IT IS INTENSE ON THE MUSCLES, BUT LOW-IMPACT AND SAFE ON THE JOINTS, SPINE AND CONNECTIVE TISSUES.

Reverse Catfish + Push-ups SET-UP: Hands on upper handlebars, shoulders over wrists, back in tabletop position, knees slightly bent, heels up and toes under the universal strap ACTION: While stabilizing the upper body and engaging your core, slowly let the carriage go back. As your hips naturally drop, lower your upper body down for a slow-motion push-up. While rising up to the tabletop position, use the top of your feet to pull the carriage back to the starting position.

Xpress Lunge SET-UP: Left foot on the back platform, right foot under the universal strap Grab the red cables for a bicep curl. ACTION: Make sure your hips are squared off as you lower down to the lunge position, keeping your knee over your ankle while hinging slightly at your hips. Lean your upper body forward, keeping your spine aligned. After hitting the bottom of the lunge, press down through the left heel as you slowly rise up to the starting position.

74

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

RE R MO AT O F K LOO OUTSITNESS/ /F WORK M .COM F A AZINE

AU S T

INFIT

MAG

photography by Brian Fitzsimmons


Carriage Kicks From the bottom of the Xpress Lunge, raise the upper body up while keeping the left knee bent. Pull the carriage forward by bending your right knee and bicep curl the cables while keeping your upper body stabilized. SET-UP:

ACTION:

Reverse Giant Plank to Pike SET-UP: Place both feet on the carriage under the universal strap and put your hands on the handle rails on the back platform. ACTION: Allow yourself to slowly push the carriage back with your toes into a plank position. Once your legs are completely straight, begin to raise your hips up as high as you can while bringing the carriage back to the back platform. Engage your shoulder strength and drop your head slightly to increase flexibility and range.

Standing Inner Thigh + Plunger Pole SET-UP: Face sideways with your right foot on the front platform and your left foot on the carriage. Hold the plunger pole with both arms to raise and lower it as you move the carriage in and away. ACTION: Slowly push the carriage away from the front platform as you keep your body centered over the Megaformer™. Simultaneously, raise your arms up as you push the carriage away and lower your arms as you bring the carriage back to the home position.

performed by Olympic Gold Medalist, Mitch Gaylord at twitch FITNESS by The Lagree Studio; styled by Valentina Gaylord

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

75


FITNESS

Reverse Bear + Push-up Toes are on the front platform, hands on the 2, 3, 4 line, knees are bent and aligned with your hip. Slowly extend your legs and push the carriage away from the front platform into a plank position. Then, do a slow-motion push-up and pull the carriage back to the starting position by bending the knees and keeping yourself in a perfect table top position. SET-UP:

ACTION:

Super Lunge SET-UP: On the carriage, left foot under the front universal strap, right toe on the back of the pocket While holding the black cables, extend the arms forward while in the kneeling position. ACTION: As you engage your quads while slowly rising up, begin to use your arms to pull yourself forward. The back should remain completely vertical as you rise up and as you bend both knees returning to the bottom of the lunge.

Flying Mega Donkey Kick SET-UP: Left knee on the 5-6-7 line and raised one inch, left toe in the pocket, right foot is on the low curvy bar, shoulders are square with hands on the back of the carriage ACTION: Keep your left knee up and push against the lower curvy bar, extending your right knee. Your spine should be aligned with the white line on the carriage and your hips and shoulders remain square. To return to the starting position, maintain your body alignment as you bend you right knee.

76

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8


Never Needs Charging Won’t Burn Eyes

Spoon SET-UP: Place both hands on the upper handlebars at the front of the Megaformer™ and put your feet on the front of the carriage with your legs straight. ACTION: Use your shoulder strength to push down through the upper handlebars. Lift your hips back and up while keeping your legs straight, then slowly return your hips to starting position underneath the shoulders.

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

77

Recyclable


Events

photo by Le Garage Sale

FEATURED LE GARAGE SALE

SPORTS & OUTDOORS

with sample fitness classes and tips on how to create a healthier lifestyle!

JANUARY 3

The Art of Manifesting with Gustavo Padron Wanderlust Yoga Join yoga instructor Gustavo Padron for a 90-minute workshop to actualize your heart's desires through asana, meditation, mantra, chanting and journaling at Wanderlust Yoga. Texas Stars vs. San Diego Gulls H-E-B Center at Cedar Park Embrace the winter season and head to Cedar Park to see our very own Texas Stars against the San Diego Gulls. JANUARY 7–FEBRUARY 4

Rock & Yoga Workshop Crux Climbing Center This five-class series emphasizes the transference of skills between rock climbing and yoga. Learn to regulate your nervous system through yogic breath, postures and meditation so that you can push your edge both on the mat and on the wall. Students will also learn to top-rope belay and receive an introduction to lead climbing. JANUARY 15

Annual Get Fit Day Ballet Austin This event features an all-day celebration of healthy living. Kick the new year off right

78

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

JANUARY 19–22

Austin Boat Show and Travel Trailer Show Austin Convention Center Get ready for spring by checking out local boat dealers with a large selection of ski boats, fishing boats, yachts, pontoons, kayaks and RVs. JANUARY 28

Women’s Self Defense Workshop by Kuk Sool Won of Oak Hill Martial Arts Oak Hill Martial Arts A workshop designed for women by women to learn lifesaving skills, develop situational awareness, practice several hands-on self defense techniques and gain self-confidence in the process.

FOOD & DRINKS JANUARY 12

THE 2018 WHOLE30 BOOK TOUR Book People Lamar Join Melissa Hartwig, co-creator of the Whole30 program, as she introduces “Whole30 Day by Day” and “The Whole30 Fast and Easy Cookbook.”


01.2018

Submit your event online at austinfitmagazine.com

JANUARY 18

Destination Mexico: Yucatán Alcomar, 7 p.m. Join Chef Alma Alcocer and Chef Jeff Martinez on a tour of Yucatán. Experience the distinct flavors and ingredients with a focus on coastal cuisine. Four courses, four pairings, tax and gratuity included for $60.

JANUARY 27

Mamma Mia Bass Concert Hall Catch the best of ABBA in this comical musical about love and family.

LIFESTYLE

JANUARY 28

JANUARY 16

Bacon and Beer Festival Brazos Hall Spend your Saturday with all things bacon and craft brews! Delight in Austin’s best restaurants and craft breweries prepared by chefs and brewers from Austin and Central Texas.

Martin Luther King Jr. Celebration and Festival 305 E 23rd St, Austin, TX 78712 MLK Statue on the University of Texas campus Celebrate the legacy of Dr. Martin Luther King during this annual celebration of diversity and multiculturalism.

Somms Under Fire AT&T Hotel and Conference Center Witness, vote and taste along with the judges of Somms Under Fire while you learn the basics about wine pairing from some of the country’s best sommeliers at this exciting wine competition.

Game of Thrones Trivia Hops and Grain Brewing Grab a pint and play some “Game of Thrones” trivia! Pro tip: Catch up on Season 7 before you go!

JANUARY 21

JANUARY 24

ARTS JANUARY 1–MARCH 18

Flight & Fall: Charles Umlauf's Dualities UMLAUF Sculpture Garden Get your cultural art-fix at UMLAUF’s latest exhibit, Flight & Fall, which explores the dualities between public and private, monumental and intimate, good and bad and the deeply religious and subtly erotic.

The Price Is Right Live™ - Stage Show H-E-B Center at Cedar Park The Price is Right Live™ is coming to the stage at the H-E-B Center. Play classic games from television's longest running and most popular game show and get a chance to win cash, appliances, vacations and possibly even a new car by playing favorites like Plinko™, Cliffhangers™, The Big Wheel™ and more. JANUARY 27–JANUARY 28

JANUARY 1–15

Free Week Austin Start the new year with great entertainment. Check out live music all over Austin during the city’s annual free week.

Le Garage Sale Palmer Events Center Since 2001, Le Garage Sale has been bringing together all of the city's best bargains under one roof. Shop your favorite local boutiques and designers all in one place. Caffeine, cocktails, music and more!

JANUARY 16–18

Broadway in Austin presents Finding Neverland 2350 Robert Dedman Dr An incredible story behind one of the world's most beloved characters: Peter Pan. This one-of-a-kind show has a childlike magic — the perfect play to see with friends or family this month!

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

79


Race Calendar FEATURED 3M HALF MARATHON

JANUARY

JANUARY 27

JANUARY 6

Buda

Purgatory Trail Run

San Marcos JANUARY 13

Arches Resolution 5K

Temple

JANUARY 20

Bruises & Bandages Trail Races

Georgetown

Vern's No Frills 5K

Georgetown JANUARY 21

3M Half Marathon

Austin

80

AU S T I N F I T M AG A Z I N E / JA N UA RY 2 0 1 8

Tutus & Tennies 5K

Austin Gorilla Run

Austin

Goodwater Trail Race

FEBRUARY 18

Austin Marathon and Half Marathon

Austin

Paramount Break a Leg 5K

Austin

Run for the Bluebonnets 5K/1K

Georgetown

Bastrop

FEBRUARY

Get Your Rear in Gear

FEBRUARY 3

Rocky Raccoon 100 Mile Trail Ultra

FEBRUARY 24

Austin

Hops & Grain Beer Run 5K

Marathon

Austin

FEBRUARY 10

Saddle Blazer Trail Race 10K, Half Marathon, Marathon, Ultra Marathon

Cupid’s Chase 5K

Cedar Park

Austin

photo by Ed Sparks


01.2018—03.2018

Submit your event online at austinfitmagazine.com

FEATURED WARRIOR DASH TEXAS

MARCH MARCH 3

Warrior Dash Texas

Austin

MARCH 4

ACC Fairway 5K Cross Country

Austin

MARCH 25

Head for the Cure 5K

Austin

The Maze 10K/30K

Austin

MARCH 31

Austin State Hospital (ASH) Dash 5K Bunny Run 5K + Easter Egg Hunt

Austin

MARCH 9

Ragnar Lake Luckenbach Relay

Bastrop

JA N UA RY 2 0 1 8 / AU S T I N F I T M AG A Z I N E

81


KASITA DISCOVER!

BY ARIELLE OLFERS

Here at Austin Fit, we’re all about finding a fuller, simpler way of life. Kasita is doing just that, by building and designing tiny homes for the way we live. A Kasita is the perfect way to live lightly and functionally with everything you need within a 480-square-foot footprint. In a world where many are now seeking to minimize, Kasita has created a space that optimizes storage to do just that. Their concept is also a remedy to escalating land and housing costs. Available in Texas, and recently approved to manufacture and sell in Nevada and California, Kasita is changing the playing field for contemporary tiny housing. Kasita’s turnkey home-buying experience takes care of almost all of the inspections and permits and provides an all-in-one delivery. While the conventional home-buying process can take a year or more to complete, Kasita uses a faster, more streamlined approach. They handle all state-level permits so all you have to take care of are the local permitting requirements, foundation construction and utilities. Once this and the delivery are complete, installation only takes a few hours. Starting at $89,000, each Kasita is integrated with the latest smart home technology. All aspects of the home work seamlessly together to create a more efficient lifestyle. Each home is outfitted with a queen-size bed, kitchen, bathroom, fridge/freezer, cooktop and convection microwave oven. They also boast personalized light and temperature settings via Nest voice control with the Amazon Dot, built-in Sonos speakers and a video-enabled doorbell. Even better? A $1,000 deposit will secure your very own Kasita along with their warranty program.

“WE’VE SPENT THOUSANDS OF HOURS DESIGNING AND ENGINEERING THE KASITA. THE GOAL IS TO CREATE A REALLY GREAT LIVING EXPERIENCE WHERE YOU DON’T NOTICE THAT YOU'RE LIVING IN A SMALL SPACE.” — DASON WHITSETT, PRINCIPAL ARCHITECT

82 82 A AU US TS ITNI NF IFTI TMMA AGGA AZ IZNI NE E/ /J AJ ANNU UA AR YR Y2 02 01 81 8

After the recent hurricane season, disaster relief housing is top-of-mind here in Texas — and Kasita is tackling that problem, too. They’ve been communicating directly with FEMA and have begun development on the Kasita Lighthouse, a 379-square-foot home that can be doubled to sleep up to six people and is ADA-compliant. The Lighthouse has been designed to be deployed via lowboy trailer and placed on a foundation system, or even blocked on a driveway and connected to utilities much like an RV. The Kasita team is aiming to complete the manufacturing of these units very soon so that they can help with disaster relief efforts around the country, especially here in Texas. Kasita is aiming to help displaced individuals from the aftermath of storms like Harvey and is creating a space for those looking to enter into homeownership without long-term commitments. This compact home will bring out the minimalist in all of us — everything you need within sight and within an arm’s reach at any given time. Whether you’re looking for a single dwelling space, the man cave you’ve always wanted, a side-hustle dwelling to list on Airbnb or a studio or workspace — Kasita can cover it all. Visit the live prototype and see a Kasita during their weekly open house in East Austin on East 4th Street, Thursdays between 9:30 a.m. and 11:30 a.m.


AUSTIN SUBARU

8100 Burnet Road, Austin, TX 78757 Sales: (512) 323-2837 www.AustinSubaru.co


Jessica & Greg Cook with Bear Yoga Instructor, Personal Trainer and their Nulo Dog

Fuel Their Inner-Athlete

TM

Pet Nutrition Inspired by World Class Athletes Pure and Simple

no added salt, sugar, or cane molasses

Probiotic Advantage

supports your dog’s digestive and immune health

Great Taste & Texture

Soft & pliable strips that are easy to tear

Artisanal Quality

Slow-cooked in a natural smokehouse to perfection.

Discover Austin’s Own Nulo Pet Food and Find a Store at Nulo.com

January 2018 - The Detox Issue  

Do you want to start the new year with the latest detox? Save some time by reading through this expert advice first! Find out if you are app...

January 2018 - The Detox Issue  

Do you want to start the new year with the latest detox? Save some time by reading through this expert advice first! Find out if you are app...

Advertisement