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Live a Great Story The man and mission behind the mural Fit Physicians Doctors who practice what they preach

JULY 2017

Beat the Heat Gyms for early risers

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JULY 2017



Live a Great Story 24 How to Become a Fitness Instructor 48


A U S T I N F I T M A G A Z I N E / J U LY 2 0 1 7

Cover photo by Brian Fitzsimmons; Contents photo by Weston Carls


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


Recipe: Recipe: Alligator Sausage and Bourbon Chili Pepper Glaze 18 Coffee Break 20


Gyms for Early Risers 26

Events 78 Rides + Races 80 Discover! 82

Wellness Built for Failure 62

Austin Fit Physicians 64


Medical FAQ: Birth Control 66


The Ideal Yoga for You 70


Subscription Addiction 56 Dressed for Success 58

64 8


A U S T I N F I T M A G A Z I N E / J U LY 2 0 1 7

FML Workout: Resistance Bands 72


72 recipe photo by Weston Carls; workout photo by Brian Fitzsimmons


THE LIST What I’ve Been Recovering From This Summer

(Still) trying to get over the Spurs’ loss to the Warriors in the playoffs.

For the longest time, hearing the word “recovery” would make me roll my eyes and sigh with exasperation. It would bring back memories of the long, drawn-out rehabilitation that came after I shattered my left elbow in gymnastics. A blind-release move on the uneven bars went awry, and I can still vividly remember the fall happening in slow motion. I was rushed to the hospital, where they performed emergency surgery to piece my humerus back together. I woke up from the surgery and the first thing I said to my mom was, “When can I go back to gymnastics?” As if middle school wasn’t awkward already, I had to show up with a cast that engulfed my entire left arm. Unfortunately, this was only the beginning of it. My rehabilitation journey—over the course of a year and a half—included three additional surgeries, two custom-made arm braces, one trip to the Mayo Clinic, and one full month strapped to a mobility machine. Physical therapy became my new after-school activity. And, even after all of that, I still don’t have full range of motion in my elbow. The saddest part was having to retire from the sport I loved and release the only identity that was ever familiar to me. Life goes on, and I found other sports and hobbies, but it took years for me to see that it was a blessing in disguise. Had this injury never happened, I may have missed out on my adolescent years by spending 30 hours a week at the gym. It forced me to learn what balance (in terms that had nothing to do with a beam) actually was. Most importantly, it gave me perspective. I may never be able to bend my arm far enough to bring my hand to my shoulder, but I am grateful that I can still style my hair, put on a backpack, and do push-ups—with zero pain. The common takeaway from the interviews we did reinforced this. Whether it’s a battle with addiction, a perpetual loop of minor injuries, NonHodgkins lymphoma diagnosis, or a burnout from something that was once your passion, the recovery period is an opportunity to reset and pivot.


Keep Austin Fit,

That Netflix binge of “Orange Is the New Black.” Somehow it gets more graphic every season!

As a first-time surfer, I had quite a few wipeouts to recover from when we took our initial trip to NLand Surf Park.

Gretchen Goswitz, Editor


A U S T I N F I T M A G A Z I N E / J U LY 2 0 1 7

editor’s photo by Brian Fitzsimmons

WHEN DEHYDRATION GETS YOU DOWN, GET BACK UP WITH RALLY. Summer is around the corner and Austin is about to get hot! Whether going for a run in the sun, biking along Lady Bird Lake, or just lounging by the pool, grab a Rally to recover from dehydration faster.



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


Maggie Anbalagan

Jacquelynn St. Pierre

Haley Baros

Lauren Brown

Maggie Anbalagan

Maggie Anbalagan is a yoga instructor, writer and travel-enthusiast who’s happy to have Austin as homebase. Upon first arriving to the city six years ago, she was charmed by its crooning musicians, revitalized by the expansive green trails and forever-addicted to breakfast tacos and guacamole. She quickly fell in love with the energy of this active town’s fitness culture and finally took the leap to become a certified yoga teacher through Practice Yoga Austin. She is currently Studio Lead and instructor at Wild Heart Yoga in Westlake, and also teaches regular classes at Practice. You’re most likely to find her on the mat, writing at a local coffee shop or tasting her way around the world, bite by bite.

ADVERTISING CONSULTANTS Betty Davis, Diana Davis, Kristin Nelson, Arielle Olfers, Andrea Rayner WRITERS Maggie Anbalagan, Haley Baros, Carrie Barrett, Devyn Bernal, Lauren Brown, Jarod Carter, Ashley King, Darryl Payne, Jr., Jacquelynn St. Pierre, Emma Whalen PROOFREADER Justine Harrington PHOTOGRAPHER Brian Fitzsimmons INTERNS Sarah Holcomb, Dani Parsons

Jacquelynn St. Pierre

Jacquelynn St. Pierre (Jacq) is a mama to her French bulldog Syd, and spends most of her time teaching yoga, ayurveda, and harmonium in Austin, TX and around the globe. Sought after for her illuminating wisdom, quirky sense of humor, and unique approach to honoring ancient practices with realistic reverence, Jacq and her vibrant teachings and writings welcome you to start where you are. @mindfulish_

Haley Baros

Haley Baros was born and raised in San Antonio, Texas, but made her way to Austin as soon as she could. She graduated from The University of Texas with a bachelor’s degree in applied human learning and development, and has spent the last three years teaching young children at a wonderful nature- and relationship-based school located right on the greenbelt. Within the last few years, Haley became involved in the CrossFit community and developed a passion and commitment to fitness. Discovering new personal strengths through fitness and a hope to connect with likeminded people in the Austin community is what inspired her to contribute to AFM. Haley takes any opportunity she can to travel, but when she has some down time, you can catch her lounging by the pool or snuggled up watching a good movie with her mustached cat, Milo.

Lauren Brown

Lauren Brown is an Austin-based yoga teacher and movement specialist currently teaching public classes at Wanderlust Yoga and Stronghorn Fitness, as well as private clients. Having over 750 hours of training and thousands of hours of teaching under her belt, she continues to study with her teachers both in yoga and Western anatomy and kinesiology. Lauren’s passion for helping students lead pain-free lives and firsthand experience with chronic injuries has led her to deepen her studies of and incorporate myofascial release into her teaching. Off the mat you will find her in the sun—either on the trails with her pup, near the water, or enjoying the many lovely restaurant patios around town.


GENERAL INQUIRIES ADVERTISING INQUIRIES 512.407.8383 EDITORIAL SUBMISSIONS EVENT LISTINGS SUBSCRIPTIONS 2499 S Capital of Texas HWY., B200 Austin, TX 78746 p 512.407.8383 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

Please recycle this magazine. A U S T I N F I T M A G A Z I N E / J U LY 2 0 1 7

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.

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

Find Your Flow

Still not sure which yoga class is right for you? Head to to use our nifty flowchart and find out which practice is a fit.


Thank you to everyone who joined us at our AFM FITTEST event! We couldn’t have put on a successful event without the help of our sponsors, volunteers, competitors, and community. To see the results, photos from the event, and a video recap, go to Stay tuned for next month’s issue, in which we profile the winners!

July Mantra CREATE: The energy that comes along with summer is playfulness, freedom, and general state of easybreezy. Use this time to inspire creativity in your life by taking a writing class, going to a meet-up, or taking a dance class. Invoke a childlike curiosity to get yourself out there and in turn you'll keep your brain sharp and boost your self confidence. Follow along @mindfulish_ on Instagram to learn more about how you can put this mantra in motion.


A U S T I N F I T M A G A Z I N E / J U LY 2 0 1 7


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thank you austin and our sponsors We’re grateful to everyone who joined us for the 8th annual TYLER’S Dam That Cancer fundraising party, benefiting Flatwater Foundation. Over 170 paddleboarders completed the daunting 21-mile, dam-to-dam fundraising paddle to the sound of cheering friends, family, and supporters as they celebrated Lake Austin style. The good vibes were infectious, and the contributions raised will continue to help provide access to mental therapy for those affected by a cancer diagnosis. Until next year, we say thanks again.



8 inches. Alternatively, make patties out of the meat mixture if a grinder is unavailable. Pro Tip: While seasoning the mixture, pull a small bite away to cook it and test for taste.

1. Mix everything together in a mixing bowl and season with the salt and pepper. 2. Using a home style meat grinder, stuff the sausage into pork casing, twisting the link in opposing directions every


A U S T I N F I T M A G A Z I N E / J U LY 2 0 1 7

Chili Bourbon Glaze 1/2 cup pineapple juice 1/4 cup crushed pineapple 1/4 cup Worcestershire sauce 1/3 cup teriyaki sauce 1 cup dark brown sugar 1 Tbsp onion, minced 1 Tbsp garlic, minced 1 Tbsp lemon juice 1 Tbsp bourbon 1 tsp crushed red pepper

1. Combine all ingredients in a blender. 2. In a saucepan on medium heat, simmer the glaze until it reduces by a third and thickens slightly.

Add some extra heat to your next summer cookout.

photo by Weston Carls

Alligator Sausage 1 lb ground alligator 1 lb ground pork 1/4 cup yellow onions, diced 1/4 cup green bell peppers, diced 1/4 cup celery, diced 1/4 cup garlic, minced 1/4 cup green onion, sliced 1/4 cup oregano, chopped Salt and pepper

Keeping Austin Spicy Since 1989

Chicken Stuffed Avocado

Gluten-Free Menu Lard Never Used in Cooking Vegan Options Dog-Friendly Patio

Skinny & Margarita



11066 Pecan Park Blvd. Cedar Park, TX 78613 512-506-9900

S Lamar

4141 Capital of Texas Hwy Austin, TX 78704 512-707-1733

Manchaca Rd

11940 Manchaca Rd. Austin, TX 78748 512-282-9094


COF F E E BREAK A few brands and flavors we like a latte. by GRETCHEN GOSWITZ

Atlas Coffee Club Although Atlas Coffee Club is relatively new to the market (founded in 2016), they’ve gained popularity by curating a collection that spans globally to regions in Brazil, Kenya, Peru, Costa Rica, Indonesia and beyond. Customers can opt for single bags or join the subscription service that sends coffee and a postcard from a new country every month—plus, tasting notes and brewing tips for each batch. The packaging is vibrant and Atlas guarantees freshness in every order. $14 for one bag of ground coffee delivered every four weeks


A U S T I N F I T M A G A Z I N E / J U LY 2 0 1 7

Coffee So Good Lavender Nutte Not all lattes are created equal, as evidenced by this sweetly satisfying concoction. Made with only seven ingredients (eight, if you count love), the Lavender Nutte coffee drink is ideal for consumers who are in search of a nondairy and non-almond alternative. The cashews add a heartiness to fill you up and the vanillalavender combination adds a natural flavor. $30 for a six-pack

FuelGood Espresso Caramel You really can have it all in your morning cup of joe. FuelGood Espresso Caramel comes with a shot of espresso, a light dose of creamy caramel, and the power punch of 16 grams of protein. It’s organic, vegetarian, non-GMO, and gluten-free, but most notably, it tastes like a drink you’d get from a high end coffee shop. $30 for a six-pack


Caveman Coffee Nitro Cold Brew Good things take time, which is why Caveman Coffee’s cold brew takes over 16 hours to make. Hand-picked, wet processed and small batch roasted by a master coffee roaster in Albuquerque, New Mexico, this product is the only single estate nitro cold brew available in America! Each 8-ounce can is packed with a hit of nitrogen—a refreshing and energizing choice just in time for summer. $25 for a four-pack

This local restaurant made a name for itself with its food trailer’s menu of butter coffee offerings. Since then, Picnik has created convenience for customers with a selection of three bottled flavors. Health-conscious folks will love the classic Cappuccino—it’s unsweetened, creamy, and delicious. The Cappuccino is made from the highest-quality blend of fair trade organic coffee, grass-fed butter, and MCT oil, and is packed with 10 grams of grass-fed whey protein. $36 for a six-pack

J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E



New to Austin Studios and stores for fitness-minded folks

Nina Berenato Jewelry

LEVEL Personal Training Studio

If farm-to-table is the darling of health-conscious foodies, Nina Berenato Jewelry’s workshop-to-wardrobe model will delight shoppers. Although her accessories have been worn by big-name influencers such as Lena Dunham, Alicia Keys, and Ruby Rose, Berenato sticks to her humble process of making her jewelry pieces mostly by hand. Since opening her first retail store inside a refurbished 1959 airstream Bambi last year, Berenato is opening a Work/Shop in the Domain, employing Austin women to create the pieces. The store will be open for a limited-time through January 2018. Shoppers are invited to participate: Stop in to watch the designer hammer out charms, choose your chain length, and type a personalized gift tag on a vintage typewriter. With the shop’s vintage, kitschy aesthetic, shopping becomes an experience in itself.

The new LEVEL Personal Training Studio offers trainers and therapists the amenities of owning their own gym without the burden of added expenses. Flexible packages allow personal trainers to reserve the studio based on their current client load rather than a long-term commitment or contract. The Travis Heights studio is fully-equipped with everything from assault bikes to yoga mats. Front desk staff assist with studio reservations and welcome guests. Whether it’s a hourly, daily, weekly, or monthly package, LEVEL provides a convenient space to scale up business.

11601 Century Oaks Terrace, Suite 105, Austin TX 78758


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210 West Riverside Drive Austin, TX 78704


1211 West 6th Street, Suite 100, Austin, TX 78703 Knockout Austin is kicking fitness up a notch with kickboxing classes designed to unleash your fighting spirit. Knockout’s owners are two Austin locals that envisioned a badass kickboxing experience without the intimidation of most boxing gyms. Kickboxers blast through 45 minutes of intense intervals that combine heavy bag work, plyometrics, and bodyweight exercises, set to a pumped-up playlist. Classes are zero-contact, meaning no sparring or partner work. Located in downtown Austin, the studio features a dimly-lit heavy bag room and beautifully designed lounge. With accessible group classes, the studio offers a place for anyone to test their limits—no kickboxing or martial arts experience necessary.

NLand Surf Park

4836 E Hwy 71, Del Valle, TX 78617 America’s first and only man-made surf park is welcoming a new wave of changes for its 2017 season. After debuting in Austin last October, the park will kick off summer with new amenities and its redesigned 14-acre lagoon to accommodate surfers with different levels of experience. The “Bay Wave” offers milder waves, while the “Inside Wave” provides a place for surfers to practice maneuvers on a challenging point break. Front and center, the “Reef Wave” offers an unmatched experience, including open-face sections and barreling. To hone your surf skills, head over to the NLand Training Center. Boogie boarders will want to check out the brand-new Boogie bay. Spectators also receive an upgrade: the shores now supply a superior view of the action. While you’re there, dine at Blue Prairie, the park’s locally-sourced restaurant, or browse the NLand Surf Shop’s high-end surfing gear and branded apparel. J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E







A U S T I N F I T M A G A Z I N E / J U LY 2 0 1 7

Live a Great Story

The man and mission behind the mural. by CARRIE BARRETT Where were you when you first saw those words? I remember exactly where I was. I was heading home from work in my car at the corner of Mopac and Lake Austin Boulevard, likely bemoaning the traffic and the fact that RunTex actually had become a pawn shop. Waiting for the light to turn green, I glanced ahead and saw those four words literally plastered on the side of a crosswalk post. LIVE A GREAT STORY. I’m pretty sure my initial reaction was, “I’d love to buddy, but right now I’m just trying to get through this intersection so I can get home and live a great evening!” That reminder stuck with me, though, and just like an old friend coincidentally calls out of the blue when you’ve just been thinking about them, those “Live a Great Story” signs mysteriously seemed to pop up all over town and, consequently, all over my Facebook feed as friends posed for selfies. Suddenly they were everywhere, but where in the world did they come from? In 2012, then 22-year-old Austinite, Zach Horvath, took a solo trip to Europe. He was trying to find his footing as a young adult and, quite frankly, not much was sticking. During his travels and his preparations for them, Horvath’s understanding of human relationships transformed. “In real life, our personal agendas often get in the way from making deep connections with others. We put up so many barriers because we’re always so busy. When you travel, though, you connect more quickly and deeply since there are fewer distractions. The interactions you have are deep and authentic.” This vulnerability changed his life and, unbeknownst to him at the time, planted the seed for his future of making profound and intense connections with people from around the globe. After his trip, Horvath moved to San Diego and assumed he would easily land a job in marketing or branding at an agency. He would work, learn from others, save money, and then travel again. “That was my goal,” he said, “but, it was way harder than I expected. I did not get a job that I wanted. I thought it would be easy, but it was a hard and difficult transition.” His “dream” job turned out to be working the door at a club at night and a coffee shop by day. Ultimately, this dissatisfaction and the death of his beloved grandfather led him home to Austin for yet another restart. Personal inspiration often emerges during a dark period of personal struggle, and Horvath will be the first to admit he was at a low point in his own life when he crafted his first life-changing LIVE A GREAT STORY mural, more as a reminder to himself than anything else. He wanted to be back in the mindset of acceptance, non-judgment, and freedom he felt on his travels. He wanted to be unstuck. “I put up LIVE A GREAT STORY and two other quotes and the immediate response is what got the ball rolling. People would take pictures and share their deep reaction to seeing it. It was touching each person in their own personal way.” LIVE A GREAT STORY was his way of reminding himself and others that if you want to change, you


photo by Weston Carls

have the choice to make it. Either keep doing what you’re doing, or start doing what you want to do. That message certainly caught the eye and heart of anyone who ran, walked, or drove by it in the many Austin spots that the quote started to appear. Was he onto something? “In the beginning, I didn’t expect it to be a thing,” he recalls. “It was just an idea I had that started to spread quickly. I still wanted a job and I actually figured I could use this as a case study to show an agency what I had done. A friend is the one who actually suggested that I should keep going. After my grandfather passed away, I had a huge shift and, at that point, I was all in.” Merchandise came next and people started buying and sharing hats, shirts, buttons, stickers and more—all with the simple, but powerful, reminder. He hesitates, though, when you call it a movement. LIVE A GREAT STORY is a tempo, he says. You have to feel it. “I don’t necessarily want people to associate me as a person who is telling them what to do,” he says. “The message, the idea, the concept speaks for itself and allows for self-interpretation within that. The magic is in the personal impact it has on each person.” According to their website, “The LIVE brand is inspired by the idea we are all on a journey to live our own story. Regardless of the color of our skin, the language we speak, the part of of the world we came from, we’re all on a life long journey to live our best life…and in that we can inspire those around us to keep moving forward in their own journey.” Building a community of inspiration is certainly the foundation of this media brand and, in addition to online media and merchandise, LIVE has also launched into events with the inception meet-ups and mini-conferences in major markets like Miami, Philadelphia, San Diego and, of course, Austin. Here, fans connect with entrepreneurs and local business owners to share stories of inspiration and connect in intimate settings. It all goes back to fulfilling his need for those deep connections Horvath made on his original travels to Europe. Making deep connections and teaming up with major companies is also a big goal for Horvath and the LIVE brand. “I’d love the opportunity to put LIVE A GREAT STORY next to awesome companies like Whole Foods, for example. Let’s stack great ideas and great brands together to continue this positive ripple in the world.” He might call it a ripple, but most would say that LIVE A GREAT STORY is more like a much-needed wave of positive energy. LIVE reminders have shown up in photos across the world including the Great Wall of China, Kilimanjaro, Berlin, the Grand Canyon, and so many other far-reaching destinations. It’s not the destination, however, as much as it’s the personal impact, according to Horvath. “You have a story and it’s how you perceive it that can make you turn it into whatever you want it to be.” Whatever your story is, make it a great one. Share your own #liveagreatstory moment. afm J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E



Gyms for Early Risers Beat the summer heat by getting your workout in before the sun rises. by EMMA WHALEN

Here’s a list of facilities that open before 7 a.m. NORTH 9round Fitness Open: 6 a.m. MWF, (8 a.m. on T,TH) Showers: no Locker room: no 24 Hour Fitness (all locations) Open: All Locations 24 hours except Research Blvd, 24hr except SatMon, open 6 a.m. on Monday, 7


A U S T I N F I T M A G A Z I N E / J U LY 2 0 1 7

a.m. weekends Showers: yes Locker room: yes Anytime Fitness Open: 24 hours Showers: yes Locker room: yes Body by Frame Open: 5:30 a.m. Showers: yes Locker room: yes

Body Business Open: 5:30 a.m. Showers: yes Locker room: yes Extra: Massage on site

Crenshaw Open: 6 a.m. Showers: yes Locker room: yes

BVM crossfit Open: 5:30 a.m.

Crossfit Central (Burnet) Open: 5:30 a.m. Showers: yes

Core Power Yoga Open: 6 a.m. Showers: yes Locker room: yes

Crossfit Realm Open: 6 a.m. Showers: no Locker room: no

Curves Wells Branch Open: 6:30 a.m. MWF Showers: no Lockers: no Defiant Crossfit Open: 5:30 a.m. Showers: Lockers: FlexFit 24 hrs Showers: yes Lockers: yes GrassIron Open: 6 a.m. appointment 2 bathrooms water fountain GRIT Austin Open: MWF 6 a.m. Showers: no Locker room: no GYM ONE Open: M-F 5 a.m. Showers: yes Lockers: yes Extra: Hairdryers Of the Lion Open: 6 a.m. Showers: Yes OrangeTheory Fitness Open: (Westlake Location opens at 8:30 a.m.) North Lamar 4:30 a.m. Southwark Meadows 5 a.m. Research Blvd 5 a.m. Triangle 4:30 a.m. Arbor Town Square 5 a.m. Domain 5:15 a.m. Four Points 5 a.m. Showers: yes Lockers: yes Planet Fitness Open: 24 hours Showers: yes Lockers: yes Pure Austin Fitness — Quarry Lake Open: 6 a.m. Showers: yes Lockers: yes Pure Yoga Texas Open: 5 a.m. Showers: yes Lockers: yes

Sunstone Fit Open: 6 a.m. Showers: yes Lockers: yes towels

City Surf Fitness Austin Open: 6 a.m. Showers: no Lockers: change room Extra: Towels and water service

Texfit Crossfit Open: 5:30 a.m. Showers: no Lockers: no

Crossfit South Lamar Open: 5:30 a.m. Showers: no

Title Boxing Club Open: 5:30 a.m. Showers: yes Lockers: yes

Define Body and Mind Open: 5:45 a.m. Showers: yes Lockers: yes

Travis County Strength Open: 5:30 a.m. Showers: yes

Defranco’s Gym at Onnit Academy Open: 6 a.m. Showers: yes Lockers: yes Extra: Relaxing lounge

UFC Gym Open: 6 a.m. Showers: limited (one) Lockers: no Voodoo Crossfit Open: 5:30 a.m. Showers: Yes White Tail Crossfit Open: 5:30 a.m. Showers: no Lockers: no Woodward Crossfit Open: 5:30 a.m. Showers: yes Lockers: no Yoga Yoga North 6:30 a.m. Westgate 6:30 a.m.

SOUTH Austin Simply Fit Open: 5 a.m. Showers: yes Lockers: no BUILT ATX (Home of CrossFit Python) Open: 5:45 a.m. Bonebreaker Barbell Austin Open: 5 a.m. Showers: no Lockers: no

HEAT Boot Camp and Personal Training Open: 6 a.m. Showers: yes Lockers: yes Ignite Fitnez Open: M-F 5:30 a.m. Showers: yes Lockers: yes Extra: toiletries Lifetime Fitness Open: 24 Hours Showers: yes Lockers: yes Extra: hairdryers, saunas MADabolic Austin Open: 6 a.m.

Full Body. Low Impact. One Awesome Workout.

MOD Fitness—South Lamar Open: 6 a.m. Showers: yes Lockers: yes Extra: towels

Sign up for Intro to Rowing

South Austin Gym Open: 6 a.m. Showers: yes Lockers: yes Tao Health and Fitness Open: 6 a.m. Extra: Reiki, group meditation

J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E



Gyms for Early Risers

The Barre Code Austin Open: 5:30 a.m. Showers: no Lockers: yes Todd Pilates Austin South Open: 6 a.m. Showers: no Lockers: no

EAST Athletic Outcomes Open: M - F 6 a.m. Showers: yes Lockers: no Extra: massage, recovery lounge, cold tub, compression pants Austin Bouldering Project Open: M - F 6 a.m. Showers: yes Lockers: yes Extra: saunas, party room, social lounge on mezzanine

WEST 5 Fitness Training and Yoga Open: M - F 6 a.m. Showers: yes Lockers: yes Extra: Massage CrossFit 2222 Open: 5:30 a.m. Showers: yes Lockers: yes FinkFit Open: 6 a.m. Showers: no Lockers: no Intense 22 Fitness Open: 6 a.m. Showers: no Lockers: no Iron Tribe Fitness Open: 5:30 a.m. Showers: yes Lockers: yes

Bikram Yoga East Austin Open: T & Th 6 a.m. Showers: Yes Locker room: Yes

MOVE Austin Fitness Open: 5:15 a.m. Showers: no Lockers: yes

CrossFit Lumos Open: M - F 6:00 a.m. Showers: Yes

Train 4 the Game Open: 6 a.m. Showers: yes Lockers: yes Extra: Toiletries

Dane’s Body Shop—Manor Open: M-F 6:00 a.m. Showers: Yes Eastside Austin Elite Open: M-F 5:30 a.m. Showers: Yes Lockers: Yes Fortitude Strength & Conditioning and Easy is Evil CrossFit Open: 5 a.m. Lockers: No Showers: Yes YMCA of Austin (East Communities) Open: 5:30 a.m. Lockers: Yes Showers: Yes


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Wild Basin Fitness Open: 5:30 a.m. Showers: yes Lockers: yes

CENTRAL Barre3 Open: Circle C: 6 a.m. Four Points: 6 a.m. Downtown: 6 a.m. Hill Country Galleria: 5:30 a.m. Showers: yes Lockers: yes BFree Yoga Open: 6:15 a.m. showers: no lockers: no

Castle Hill Fitness Open: 5:30 a.m. Showers: yes Lockers: yes Crush Fitness Open: 6 a.m. Showers: yes Lockers: yes Driven Performance Training Open: 6 a.m. Showers: yes Lockers: yes Fight Club Austin Open: M - Th 6:30 a.m. Showers: no Lockers: no

Mecca Gym & Spa Open: 5:30 a.m. Showers: yes Lockers: yes Extra: toiletries, laundry service, steam rooms, spa services Pure Austin Fitness— Downtown Open: 5:30 a.m. Showers: yes Lockers: yes Pure Pilates Austin Open: 6:30 a.m. Showers: no Lockers: no

Fuerte Fitness Open: 6:30 a.m. Showers: no Lockers: no

Ro Fitness Open: Tarrytown: T, TH 6 a.m. Downtown: MWF 6 a.m. Showers: yes Lockers: yes

Goddess Fit Open: 6 a.m. Showers: yes Lockers: yes

Tetra Fitness Austin Open: 5:15 a.m. Showers: yes Lockers: yes

Gold’s Gym: Open: Westlake: 5 a.m. Southwood Shopping Center: 4 a.m. Circle C: 4 a.m. Downtown: 5 a.m. William Cannon: 24 hours Middle Fiskville: 5 a.m. Bee Cave: 4 a.m. Research Blvd: 24 hours Showers: yes Lockers: yes

The Bar Method Austin Open: 5:45 a.m. Showers: yes Lockers: yes

Hyde Park Gym Open: M - F 5 a.m. Showers: yes Lockers: yes Kor180 Open: 6:30 a.m. Showers: yes Lockers: yes LOVE Cycling Studio Open: 5:30 a.m. Showers: yes Lockers: yes

The Lagree Studio Open: 6 a.m. Showers: yes Lockers: yes YMCA Townlake Open: 5:30 a.m. Showers: yes Lockers: yes


Cycle + Hair + Life When it comes to looking and feeling good a few things come to mind: your hair and your body. Yes, indeed there is an interesting parallel and that is what Ricky Hodge of Ricky Hodge Salon has been saying since he discovered indoor cycling classes. At work one day Ricky realized that three of his coworkers looked different; they looked amazing and had this energetic aura about them. After speaking with his coworkers, Ricky soon realized the common denominator between the three was cycling. Specifically, indoor cycling classes taken almost daily. After speaking to Mel Martell, Creative Director of Ricky Hodge Salon, Ricky learned that her outlook on life changed. Mel’s changes weren’t just physical; she transformed her health and her mentality. She attributed the change in focus to fitness. Mel is a REV/Indoor Cycle & Barre instructor at DEFINE 35th street location. As someone always interested in the betterment of oneself, Ricky decided to give indoor cycling a try. After his first visit, he was unimpressed. As he puts it, “I basically hated it” but committed to attending classes 3–4 times a week. That’s all it took and he was hooked. Ricky saw a difference in his body almost immediately. Seeing the physical change so quickly was a surprising motivator for the mental change that followed. Ricky looked and felt amazing. After a few months, he decided to take the endeavor of becoming an indoor cycle instructor. There were some surprising challenges to becoming an instructor. As much as he fell in LOVE with the fitness part of the sport the challenges became overwhelming behind the scenes. But, things happen for a reason and Ricky’s perseverance paid off and he is now a certified REV instructor at DEFINE SoLa. The thing that Ricky LOVED about DEFINE is that there was a foundation; a method to what they were doing. After training in Houston, he came back ready to get up on stage and lead a class. You can find him at DEFINE SoLa 5+ days on the schedule. Now the hair. Hair is the crown you never take off. You are constantly looking at it, touching it, and fixing it. Ricky took his passion for hair and, rather quickly, turned into a lucrative career. He graduated locally from Baldwin Beauty School in October of 2007 and opened his salon on the east side in May 2011. Big things were happening. Due to many collaborations and a relentless desire to succeed, Ricky quickly made a name for himself as one of the best hair stylists in Austin. Ricky says: “back then I wanted to be the next Paul Mitchell” so that is what he focused on. It was working on clients and studying current and new techniques all day and all night to perfect his craft. Yes, he’s done a few celebrities and has his work featured in several publications here in Austin. He’s also been on a reality show with his best friend, and celebrity photographer, David Heisler. When it comes to the accolades Ricky gives

“You have one life. LIVE it.”


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all the praises to his salon and the people around him. He says that they make him look good. We are a good team. We work well together. As the saying goes, “The only thing constant is change” and that is certainly true for Ricky. Life evolves and changes and focuses shift. Ricky LOVES hair and will do it for the rest of his life. But he also LOVES indoor cycling and does not see himself stopping teaching any time soon. Ricky’s focus is not so much about hair and cycling; it’s about enjoying the one life you have. Ricky says, “You have one life. LIVE it.” So that is what he is doing. He does hair 35–40 hours a week and you will catch Ricky teaching cycle classes at DEFINE or you will catch him tapping it back at RIDE or SOUL CYCLE. Ricky supports fellow riders because it’s a community and it’s also an interesting parallel.

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T ONLY 28-YEARS-YOUNG, Monica LeBansky has lived a life far beyond her years. You would never know the curly-haired, fresh-faced yoga instructor is a recovering addict. LeBansky had her first drink at just 12-years-old. Like many teens, she was looking for a way to fit in. Despite getting good grades, she felt isolated. Partying, sneaking out and being known for, as she says, “down for anything”, is where she found the sense of belonging she was seeking. As she moved into high school, her substance use worsened. By college she was a functioning alcoholic. “I was an all-day, daily drinker,” she recalls. On top of her drinking habit came myriad drug use, including cocaine, hallucinogens, opiates, and over-the-counter pills. Her destructive behavior brought consequences. She had car accidents, seizures, failing grades, and often found herself in dangerous situations. “I could no longer go a day without drinking due to physical withdrawals,” she says. photography by Brian Fitzsimmons

Whether it was during a blackout or a moment of clarity, LeBansky isn’t sure, but “I called my mom and told her I had a problem,” she says. “I soon went to my first treatment center and spent a little over four months there.” While admitting she had a problem was a huge step, her road to recovery had only just begun. It would be a very long time before she finally accepted what she knew to be true—that she was indeed an addict and alcoholic. Rehab became a revolving door. Instead of a place to get better, she viewed it as a place to rest and refuel, load up on meds, make new connections, and buy time as she plotted her next scheme to get high. At the very end of her spiral, LeBansky developed a severe addiction to methamphetamine. She says there were many dark hours, but at her lowest point, she was bouncing between living in a storage unit to staying on couches, and eventually became homeless. “I had developed unbelievable pain in my feet, legs and arms,” she says, “which eventually made it unbearable to walk or even hold an object.” LeBansky had gout. She returned to treatment. “Not so much as an honest attempt at sobriety, but because again I had nowhere else to go,” she recalls. LeBansky says she was convinced she would die an active alcoholic and addict. She could not see another way out. But her final treatment was different. “I learned that there is a lot of hope in hopelessness,” she says. Designed for addicts who had exhausted all other attempts to get clean, her last treatment was a center for end-of-the-line addicts—chronic relapsers. “I was no longer coddled,” she says, “I was told that I was the problem and that my selfcenteredness was the root of it all.” It was there where she was first introduced to yoga. “It felt like hell. My body, mind, and spirit were so broken. Everything hurt and it felt impossible to focus my mind.” But over time an unlikely passion emerged. She found herself looking forward to class and caring more and more about her poses and her practice. For the first time in a very long time, she cared about something other than getting high. She wanted to be good at something. And that is what changed her life. April 8, 2013 marked LeBansky’s four year anniversary of sobriety. Now, a yoga teacher herself, she is using her experiences to help others through their own similar battle. “A person who has struggled with [addiction] has an innate ability to help another person like no one else can.” While every path is different, she hopes others will find themselves through yoga the way she has. “Whether or not its problems with addiction, everyone who makes it onto their mat is searching for something.” J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E




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OR RYLAN REED, playing professional baseball was a childhood dream. “It was all I ever wanted,” he says. By spring of his senior year of high school, his dream became a reality when he was drafted to pitch for the Chicago White Sox organization. In his first few seasons, Reed compiled an impressive 3-0 record and a 2.44 ERA with the help of a blistering 98 MPH fastball, earning him the White Sox’s organization’s “Pitcher of the Year” award in 2003. But Reed’s world took a grim turn. “One day I came home from yet another great workout when I felt a sharp pain in my stomach,” he recalls. A series of doctor visits, scans, and tests revealed a blockage in his small intestine. “I woke up [from surgery] to find out they had removed a tumor and the surrounding intestines.” Reed was diagnosed with Non-Hodgkins Lymphoma. The news came as a total shock. Reed’s priorities immediately shifted as getting healthy became his primary focus. He wasted no time in beginning chemotherapy. “I didn’t know how my body would react to the treatments, but I was hopeful for a return to sports.” As an elite athlete, Reed was conditioned to endure pain. He refocused that mental fortitude from the baseball field to his new battle against cancer. “There was never any doubt or sympathy for myself,” he says, “I knew I had to keep a positive attitude and outlook. My mind never once gave my body the choice to lose. Every day after chemo I was back in the gym, just like it was another day, because it was just another day.”

photography by Weston Carls; special thanks to Pure Austin Fitness

Reed’s determination won out and around a year later he was officially in remission. “I felt like I had a second chance at life and I was ready to live it to the fullest,” he says. With his family in town celebrating the news, Rylan was hit with another harrowing blow. A knock on the door from a police officer brought the news that his father had passed in a sudden accident. For the second time in his young life, he was faced with insurmountable tragedy. “I reminded myself every day that a setback is a setup for a good comeback.” And comeback he did. Reed made a remarkable return to sports. With a new lease on life, he made the call to go to college and stay near family. He attended Texas Tech University where he started on the school’s football team, first as a tight-end and later offensive tackle. Having lost more than 30 pounds to chemo, getting strong was critical. “I made sure that I was only putting quality calories into my body.” At one point he says he was eating around the clock, taking in 12 meals a day. “I would wake up in the middle of the night to eat,” he says. “I had to eat before I was hungry and if I was hungry then it was too late.” The transition to Division I football brought new obstacles. No stranger to challenge, Reed thrived, earning first team All-American honors in 2008. He later set a university record for his 625-pound bench press. Humble and ever grateful, Reed says his story has shown him what truly matters in life—family and health. “I’ve learned to never take life for granted. Anything I do, I do 100 percent, as if it were my last time.”

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T’S NOT UNCOMMON FOR competitive athletes to encounter a dramatic injury at some point in their career. A broken bone, pulled muscle, or torn ligament can derail training regimens and sideline all ambitions in a matter of seconds. Without question, that kind of injury requires rest, recovery, and rehabilitation. The nagging injuries—the most common kind, often resulting from overuse—however, are an entirely different story, and present their own set of challenges on a mental and physical level. Cate Barrett fought that battle for years. As a collegiate athlete competing in track and cross country at Baylor University, Barrett’s life was anchored by running. That is, until she encountered her first serious injury. Leading up to her senior year, Barrett spent the summer at a training camp in Colorado; the intensity of the program took her mild heel pain, turned it into a stress fracture, and constricted her to a boot. “I took six months off completely, didn’t run, got depressed, and had the worst year of my life,” Barrett remembers. “And I wasn’t taking care of myself so naturally, it got worse.” photography by Brian Fitzsimmons

She admits that it was tough to manage the diagnosis because, at the time, she didn’t have the tools to cope with such a drastic shift. A half year went by, and Barrett felt trapped in a pit of self-pity. Not only did her final year as a Division I athlete not pan out as she had hoped, but her plans to join a post-collegiate professional team seemed overzealous, especially without any recent times to show. Fortunately, things took a turn when Steve Sisson, founder of Rogue Running, gladly welcomed a freshly healed Barrett to the Adidas-sponsored team, Rogue Athletic Club. She ran with Rogue AC until the team disbanded, but still had the motivation to race. In early 2016, though, a persistent pain creeped up on her. By spring, she had abruptly ended her track season due to heel pain, and later faced knee problems that interrupted her training plans. Barrett revised her schedule to cycle through two to three weeks of working out, then take a break for two to three weeks, in an attempt to manage the pain. By September, she was racing again, and took home a 2nd place finish at Spectrum Trail Racing’s Sky Island 25K. But the real accomplishment for Barrett actually came from the start-to-finish feel-good miles. The victory was short-lived. “I was just having a little arch pain, and then I did a race in December that aggravated it. I could feel the level of irritation—going too far over the line. That day did it for me,” she says. While Barrett watched her husband and friends do hometown favorites like the Austin Half-Marathon and the Cap10K, she focused on setting some personal goals. Barrett refused to fall victim to the negativity affiliated with the perpetual cycle of injuries. In her search for a solution, she came across a blog post written by a World Champion Spartan racer that struck a chord with her. “She wrote about coming back from injury and instead of trying to get back to a former version of yourself, recreating yourself as a new athlete. And that was something that I’ve tried to do a lot,” Barrett says. “What if, instead of saying, ‘Oh, I’m just a washed up ex-college runner who can run this, this, and this,’ I was just discovering running for the first time? I chose to look at it like, ‘Hey, I just did a workout at this pace.’ Wouldn’t you be so proud of yourself if you didn’t have all of that experience in the past or those expectations?” For people who are devoted to their activity, any injury—big or small—can feel like a death. They go through the stages of grief, and the denial can be a major impediment until the severity thrusts them into acceptance. Even minor injuries will catapult an athlete into a vortex of extreme lows. The fix: looking at it as an opportunity, as Barrett learned. Rather than being at a standstill, take that time to find balance, explore an interest, or fall in love with your sport all over again. After all, distance makes the heart grow fonder.

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HILE MANY OF HIS COLLEGE PEERS were preparing for their future by studying for tests in a library, Conner Moore was anticipating his professional career by training at a CrossFit gym. After majoring in health and fitness management and interning at Hyperwear, he had no trouble finding opportunities that would immerse him further into the world of CrossFit. By the time Moore was 24 years old, he was coaching at one of the most notable gyms in the nation, and making a pretty penny doing it. To top it off, he was also becoming an increasingly competitive athlete within the sport. As he honed in on the business principles of box ownership, it wasn’t long before Moore started scoping out a location to open a gym of his own. He decided on the name Ludo CrossFit—the word “ludo” translating to “I play” in Latin. Circumstantial obstacles presented back-to-back challenges for Moore during this process, though. “Things just weren’t happening. It wasn’t for lack of effort or education—but over and over again it was circumstances,” he recalls. Even once he settled on a space in the Dobie Center, the problems didn’t subside. Moore faced issues with fraud in the lease (unbeknownst to him), fire code, and losing his business partner due to family matters. Still, he stuck with it. “What never wavered was the product we offered at the gym. We always provided a good service and there was never a doubt that it was worth what people were paying,” he says. Meanwhile, Moore was still training at a competitive level and logged three or more hours of exercise on most days. His schedule revolved around being in the gym, whether it was to coach, to work out, or to manage operations. Although burnout rears its head in many ways, the beginning of the end for Moore happened through a simple epiphany. “I had a moment to think, ‘If what I’m doing right now becomes as wildly successful as possible—the best case scenario—is that going to be enough?’ The really hard realization was that the answer was no,” he says. Pursuing a goal that no longer resonated with Moore would have left a gap. Looking inward, he could see that it was never going to be fulfilling. Looking outward, he saw other gym owners beaming with passion and loving the work they did. It wasn’t fair to his mental health, nor was it fair to his clients, so he made the choice to close the gym and move on. “Once you have that gap and start asking why, you better answer quickly or get out. If you start pushing that ‘why’ away, then you’re really going to get acquainted with what burnout is,” Moore says. For a short period of time following the exit, Moore continued being competitive, but he soon came to terms that his heart wasn’t photography by Brian Fitzsimmons; special thanks to Onnit

in that either. He said a final goodbye to the sport of CrossFit in early 2016 by gathering a team of his friends, competing at The Fittest Games, and taking home a third place finish. Standing on the podium alongside the people who had been a significant part of his journey was the closure Moore needed to walk away from that lifestyle. “The best things in my life came from that burnout,” says Moore. “Now, my workout is 100 percent play.” The new phase of Moore’s life involves having fun outside of his comfort zone at Onnit Academy. He says, “I’ll go to Bang Muy Thai or 10th Planet Jiu Jitsu and not know what I’m doing. I’m so clumsy, weird, and goofy but I love it because I’m the worst in the room. We beat ourselves to death trying to be the best at something. Take a step back, then try getting O.K. with being the worst.” J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E



Recovering I


f you’re like most people who sit all day at work but get in some form of daily exercise, you probably think that exercise is making up for the lack of activity throughout your day. Unfortunately, studies have now proven that this just isn’t the case. Not even an hour of vigorous exercise in the morning and evening can undo the damaging, lifeshortening effects of sitting for over six hours per day in a supportive chair. No, “life shortening” is not a misprint or exaggeration—excessive sitting has literally been shown to shave years off of lifespan, independently of factors like exercise and other health habits. The bad news about prolonged sitting doesn’t stop there. The above-mentioned research addresses the effects of sitting on lifespan and various disease rates, but doesn’t look at the incredibly negative impact it can have on our spine and its surrounding tissues. A large percentage of our patients with back and neck pain would not have developed these issues if they weren’t sitting and working at a computer every day. The solution begins here. We’ll explain why excessive sitting can negatively affect your health, and provide a list of simple things you can do to avoid these problems and undo the ‘wear and tear’ of a desk job. Getting a standing desk is a good start but isn’t even come close to the entire solution, and won’t necessarily be the best option for everyone reading this. So let’s start with a quick look at the physiology of sitting and the take-home points of the research on this topic. When you sit in a supportive chair, the electrical activity in your muscles drops which leads to a cascade of harmful effects. Your calorie-burning rate drops to about one per minute. Insulin effectiveness drops and the risk of developing Type 2 diabetes and becoming


obese increases significantly. The enzymes responsible for breaking down lipids and triglycerides (fats) plunge, which in turn causes the levels of good (HDL) cholesterol to fall. High volumes of sitting time have also been associated with increased risk of cardiovascular disease and certain cancers. American Cancer Society researchers tracked the activity levels and death rates in more than 123,000 healthy men and women. They found women who spend over six hours a day sitting during leisure time were 40 percent more likely to die sooner than women who spend less than three hours sitting. For men, the increased risk of death was 20 percent. In short, those who sit less are likely to live a longer life than those who don't. Remember, the studies show that these negative effects and higher mortality rates occur independently of exercise levels and other factors like diet. In other words, you cannot undo the aforementioned effects of prolonged sitting even with large amounts of exercise. So it’s quite clear that excessive sitting can shave years off your life, but what about the pain and lack of mobility it can lead to while you’re still around? Back pain has reached epidemic proportions in this country and is now the third most common reason people visit their physician! Eight or more hours of sitting puts a lot of compression on the structures of the spine. It also allows the hip flexors and hamstrings to become tight which can often contribute to low back pain. At the other end of the spine, it is highly common for people to sit with poor posture that can painfully compress the cervical spine, discs, and nerves. Luckily, there are some very simple, quick, and cheap ways you can increase your ongoing muscular activity while at work and home, and minimize the harmful effects of sitting.

For a video of Jarod Carter, DPT demonstrating proper desk and chair set-up, ideal posture, and the various stretches and selftreatment techniques mentioned below, visit and searching: recovering from a silent killer.

SET A REPEATING REMINDER TO GET UP It’s easy to get caught up in work and forget to stand up regularly, so set a repeating reminder on your phone or computer to get out of your chair and briefly move every 30 minutes. Literally just 10 seconds of movement 1–2 times per hour can have a huge impact on your health. When you stand up, try the back arches and hip extension stretches shown in Fig 1 and 2. Fig. 1


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Fig. 2









1000 rep challenge It's time To get strong!

For 8 weeks we will build a base to support 1,000 push-ups on one day. This is an exercise in discipline and consistency. Two people will be drawn at random from this challenge to win a FREE kettlebell, sandbag, and speed rope from MadFitter and ReadyMade Gear! To Join the 1000 Rep Challenge and receive the free 8 week program, go to:, click on 1000 Rep Challenge and follow the instructions.

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SUGGEST “STANDING MEETINGS” AT WORK If a meeting is likely to be relatively short, suggest the meeting be conducted with everyone standing (or walking). It will tend to keep them more focused and shorter as well! Fig. 3

USE AN EXERCISE-BALL CHAIR This demands a constant lowlevel activation of your core and leg muscles, which will effectively prevent many of the negative effects described above. Tip: Get one with a base for the ball to sit inside (see fig. 3), otherwise it will roll forward and promote a slouched low back posture.

CONSIDER A STAND-UP DESK This is a growing trend that we are very happy to see. A couple things to consider: 1. If you’re going to stand… stand, don’t lean. Leaning against the desk will usually put you in a non-ideal posture that can lead to various strains and pain over time. 2. We’re actually not fans of standing all day long because that can cause its own problems, especially if dealing with any joint or vascular issues in the legs. So having a variable stand-up desk that can easily be elevated or lowered is our favorite solution. Spend part of the day standing and part of the day on an exercise-ball chair.

GO FOR A WALK AT LUNCHTIME Taking a walk after meals is a healthy habit in and of itself, but also serves to combat the sitting you’ll do at work; and you’ll likely be more effective when you return to your desk.


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Fig. 4

Sitting at work isn’t the only problem. Sitting on a comfy couch for hours every night is just as bad as sitting anywhere else. If possible, have an exercise bike or treadmill in the room where you watch TV. If the TV is on, watch it while moving.


Fig. 5

Make sure the text on your computer monitor is large enough (and your glasses/contact prescription is up to date) so that you don’t have to lean forward or extend your head forward to easily read it.


USE A FOAM ROLLER TO REVERSE THE EFFECTS OF SITTING WITH POOR POSTURE Roll out the mid and upper back, followed by gentle back arches over the foam roll. Then lie on it lengthwise to open up the chest and stretch the shoulders back together. (See fig. 4 and 5)

Even with great posture and an ergonomically ideal workspace, neck tension is a common problem to develop overtime. Common self-massage tools that look like a cane can be very effective at minimizing this issue. (See fig. 6)

Fig. 6

It will take less than 10 minutes per day to implement most of the above, and it will make you healthier, more mobile, less painful, and potentially add years to your life. Again, see the full video at for even more detail and guidance on reversing the harmful effects of excessive sitting. afm

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Loosen Up with These Tools PRODUCT REVIEW


The recovery tool market has exploded in the last couple years and for good reason. Whether the goal is to maximize performance and gain an edge on the competition, or recover from chronic pain and injury, myofascial release and trigger point therapy are powerful tools to have in your training toolbox. With so many options to choose from, it can be hard to know what is worth your money and what is a waste. To help you choose the best products for you, we recently had Lauren Brown, an experienced yoga teacher and movement specialist, hand-pick a range of products to use and review.

TriggerPoint GRID VIBE Roller

$100 • Best for: larger muscles of the legs and back On July 14, TriggerPoint debuts the Grid Vibe. They have taken their popular GRID roller and added vibration frequency to the hollow core. It’s also smaller in length and diameter, making it more portable as well as easier to maneuver into smaller body parts. While the price point may cause you to hesitate, it is less than the few others on the market today and the quality is what we expect from TriggerPoint. It is a solid investment if you are ready to upgrade your roll routine.


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SKLZ Accustick

$20 • Best for: Neck and shoulder trigger points and people with limited mobility The absolute best product for addressing the hard to get areas in the trapezius, neck, shoulder blades, and back. Rather than fumbling with rollers and balls, this design allows you to apply firm pressure with little effort, so it is fantastic for anyone with limited mobility. The straight sections are perfect for larger tissue such as the hamstrings and quads. For both price and effectiveness, it is my top choice.

The Original Worm 7.0

$33 • Best for: quads and calves, arms The firmer of two options from this local Austin company is a great introduction to trigger point therapy rollers. This product is great for rolling out larger muscles of the legs, back, and arms after a tough workout, with less intensity than some of the other products. The size and density are ideal for tender areas such as the abdominals and forearms.

Merrithew Massage Ball

$10 • Best for: feet, calves, and hands The spikes on this 3½-inch massage ball work wonders on your feet and lower legs to stimulate circulation and promote healing. It is easy to use while working at your desk or traveling, and it is ideal for relieving tension in your hands and forearms from typing or gripping workouts such as rock climbing. photography by Weston Carls; special thanks to The Austonian

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GoFit Polar Massage Bar

$40 • Best for: quads, hamstrings, and calves There are a multitude of variations on the stick on the market, but this one adds the benefits of cold therapy to the rolling experience. Since it needs to be cold and the condensation will drip after a while, it isn’t a portable option; however, leave it in the freezer before you head out on your long run and it will be ready for your quads and hamstrings when you return.

Soma System Double Track Roller

$25 • Best for: muscles along the spine, quads, and arms Small and easily portable, this ball and roller hybrid is great for the muscles along the spine. It allows for deep, even pressure along both sides of the spine and the grippy texture of the balls keep them from slipping during “pin & stretch” type release work. The density and design is also wonderful for the larger muscles of the arms and legs that need deep pressure, but a lacrosse ball can be awkward to maneuver.

TriggerPoint MB5 Massage Ball

$25 • Best for: quads, hamstrings, hips, and back While they may be most well-known for their grid roller, TriggerPoint has a broad range of products designed to provide quality self-care to the entire body. The density of this ball is perfect for the larger muscle fibers of the legs, back and shoulders. The shape allows for more pressure as well as the ability to move many planes of motion as compared to the single direction roller.

Ethos 6” Tri-Density Recovery Ball

$25 • Best for: most major muscle groups, especially legs, hips, and back This is an update on the smooth massage ball, with three different textures and densities for a variety of areas. All three are quite firm, so this 6” ball is definitely a product to graduate to after using a less intense roller or ball. I especially liked using the dual ridges along the spine and lower legs, following the direction of the muscle fibers to push blood and oxygen through the tissue. J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E



How to Become a


If you’ve ever considered a career as a fitness instructor or wondered how your trainer gained his or her expertise, you may be surprised to realize how much each career path varies. Your yoga teacher may have learned from a famous yogi on a beach retreat or spent 500 hours perfecting flow, breathing technique, and style in the same studio where you’re lucky enough to spend one hour in a week. While spin instructors might endure a nerve wracking “audition” to land a job, some personal trainers may rely more heavily on referrals and networking than a resume full of certifications. 48

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Most yoga studios offer training courses accredited by The Yoga Alliance, which is a organization that established a standard system of evaluating yoga teachers and studios. Most studios looking to hire a new instructor will seek out those who have completed some level of training through a Yoga Alliance certified studio. The training courses are not difficult to find because studios benefit from the profit they generate from offering them. For a yoga studio’s training program to meet the specifications of The Yoga Alliance, they must require 200 hours of technique and practice in addition to the study of methodology, anatomy, physiology and yoga philosophy. The training then culminates in a practicum during which a student will teach a class evaluated by an instructor and then a written test. When choosing where to take a course, an aspiring instructor should pay attention to a few key factors. J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E


HOW TO BECOME A FITNESS INSTRUCTOR Some courses are accelerated programs that last only a few months but require a greater time commitment each week, while others last several months but only require a single class per week. It is also important to consider the type of yoga to specialize in. Aspiring instructors should familiarize themselves with Vinyasa, Bikram, Ashtanga and other common practices to choose which style matches their interests. Some studios even offer special Yoga Alliance approved courses in prenatal yoga or yoga for children. Class prices vary by studio and program but typically cost anywhere from $1,500 to $3,000. To become a training level instructor who can teach training courses, the instructor will need to have the 500 hour teaching course, 1,000 teaching hours and be approved by Yoga Alliance. Lyndsay Fuls of Yoga Yoga says that the part of the price in the training program comes from the mastery of the teachers and the power of the Yoga Alliance. “When a training is yoga alliance certified or you’re eligible to receive credit for the training what typically happens is the teacher is actually more tenured and so the teacher is going to cost more which is going to jack up the price,” Fuls says. “Generally that’s how you make your money when you’re a teacher. You want to get to that training level.” Beyond the basic 200 hour program that allows a student to become a


registered yoga teacher, there are further courses, like 500 hour programs that allow registered yoga teachers to refine their style and specialize in certain areas of interest. It is also possible to become a registered teacher by attending an intensive retreat with a well established instructor or founder of a certain style of practice. These retreats last anywhere from a week to a month and give students an alternative and more specialized, albeit expensive, route toward becoming a registered teacher. To get hired at at studio, Fuls suggests potential teachers complete their certification and using the skills you learned to lead volunteer-based classes. “They want you to have at least a year of experience teaching yoga. Usually how people start is they’ll start volunteer based or at a gym. Somewhere where yoga teaching is not the main thing they do. With a studio, they want more experience,” Fuls says.


Pilates instructor courses vary much more by studio. With some studios focusing on a particular style and others incorporating different Pilates reformers and equipment, the courses offered are more specialized to each studio. For some, potential teachers must apply and have previous experience teaching or taking Pilates classes and then be evaluated by teaching an audition class to get into the program. For certain Pilates styles like Lagree Fitness, studios will have certified instructors travel to different locations to offer a certification workshop for the instructors at the studio so that they can get an official certification after they’ve been hired. There are a few Pilates certification organizations that studios can offer courses through however they are becoming less popular and applicable because they focus more on one on one style training than group fitness classes.

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Maja Kermath, founder of Kor180, says that other studios may use teacher certification programs as a revenue generator more than as a way to teach instructors to lead a group class. As a result, more studios like Kor180 train potential teachers themselves instead of looking for people who are already certified. “I think there’s this massive shift, this pivot in the industry where group exercise is more popular than one on one training and folks, as a result, are developing their own teacher training programs that fit their own philosophy,” Kermath says. With each studio specializing and differentiating in different ways, it's becoming less important to have a general pilates background and more important to have a dedication and willingness to master a certain style through the teacher training course at a specific studio.


With spin studios exploding in popularity in recent years it's not surprising to learn that the road to becoming a spin instructor is a competitive one. Typically studios will hold auditions where potential candidates may take an abbreviated class and get evaluated on their interactions with others, charisma, and general fitness. There is usually an interview process as well, in which candidates are asked about their experience with spin classes either as participants or as teachers. The final candidates will progress to a second phase of the interview where they will lead a shortened demo class. Steph Dietch, Studio Director at Cyc Austin, says that potential instructors can best showcase their talents in the demo phase of the interview process. “That's a really good way for us to see how comfortable people are with more specific things as far as queuing, rhythm with the music and understanding music and how they can teach to it, use their voice

over the mic and how they can command the room.” Most spin studios will follow a similar format with the intensity of competition for a spot varying by popularity of the studio. Once hired, each studio trains instructors to meet their specific standards. At Cyc, the training program lasts 6 to 8 weeks and involves a variety instruction. “We go through different things like nutrition and anatomy, how to structure a class, how to find new music, how to create a playlist, all of those key components,” Dietch says. “Then we have our instructors do two to three 'tribe rides,' so they'll do community rides where they'll invite in a bunch of friends and family to practice in the studio and then from there they will graduate to becoming an official instructor.” While entering an audition does not cost any money, aspiring instructors will likely have to gain a lot of experience taking classes prior to auditioning.


At gyms that are run by a larger company and have a vast network of franchises across the US, there is generally a company wide policy on hiring personal trainers. Most gyms, whether they’re a large franchise or not, will require applicants to be a Certified Personal Trainer, or CPT, who has passed a test offered by a nationally accredited training program. One of the most commonly accepted CPT tests is the one offered through The National Academy of Sports Science or NASM. Through NASM, candidates can simply sign up to take the test or they can order study guides, materials and other learning resources to prepare for it. The courses and study materials range from around $700 to $1,500. NASM and other organizations are certified by the National Commission for Certifying Agencies or NCCA. Occasionally large gyms will hire a potential trainer that is uncertified under the condition that they shadow other trainers and pass a nationally

recognized certification test within a short period of time after they are hired. Director of Programs and Services at Castle Hill Fitness, Amy Rogers, says that while applicants are not required to have a degree, it could give them a leg up. “Having a four year degree in a related fitness field is definitely a plus. It’s what we’re looking for because it shows longevity and commitment,” Rogers says. All of this does not necessarily mean that everyone who works as a personal trainer has an updated certification or has even ever been certified at all. Some personal trainers work as independent contractors and essentially pay to use gym space with their own clients. While being certified certainly helps a trainer gain credibility, they can technically build a client base through referrals and networking alone. Where they can work may depend on gym policies. “[non certified trainers] has clouded the industry for some time. That extends over multiple different industries. There’s a lot of different types of certifications and some are better than others,” Rogres says. “Having a passion for fitness and ‘walking the walk’ can be convincing enough. To be an independent contractor, all you are going off of is your word.” Typically, trainers will invest in the certification either at the outset of their career or after some time working in a related field to increase their credibility and earning potential. There are also specialized certifications such as those in nutrition or elderly training, that trainers can take to differentiate themselves and gain a specialty. “Austin has a pretty robust fitness community and I do think that it is tough to get into the community if you’re new to town but I think authenticity goes a long way here. I think that’s part of our Southern roots and our friendly culture that we have here,” TK says. “As long as you can be open and honest and yourself you’ll find some place, there’s so many different ways to be a personal trainer.” afm J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E




Feel Good Gone are the days of dreading a trip to your doctor's office. With the right physician, that appointment could be the highlight of your week. Our Feed Good Guide will put you in the care of someone who will cater to your needs—whether it's rehabilitative or preventive.


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DR. FRANK - WALDEN DENTAL Looking for an edge while working towards your fitness goals? Don't forget your mouth! Routine cleanings and check ups can help ensure that your mouth is in shape. Many people suffer from gum disease or decay without even knowing it. Inflammation in your gums, and bone in your mouth and dental infections, can cause your recovery to take longer and can keep you from reaching your athletic potential. From Ironman triathletes to daily walkers, Dr. David Frank and his team at Walden Dental will strive to help you reach your oral health goals. Dr. David Frank is an IRONMAN Championship Kona 2017 Qualifier and believes that keeping his mouth and body in shape has helped on his road to Kona 2017.

Not sure if your mouth needs help? A routine exam can give you the plan you may need to reach your dental goals.

Walden Dental

“I get my teeth cleaned every three months. I know how inflammation and high acidity in the body's pH affects my training's recovery. All that Gu and sports drink keeps me going during long days of training and races, but it’s not the best for the teeth. I make sure my hygienist, Emily, keeps my teeth and gums in peak performance.” —David Frank, DMD

9800 N Lake Creek Pkwy #150 Austin, TX 78717 (512) 337-8560 5001 183A Toll Rd, Suite R300 Cedar Park, TX 78613 (512) 337-8562

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Smile 360 and Dr. Ip are celebrating 5 years on South Lamar! Conveniently located in 78704, the heart of Central Austin, we offer general and cosmetic dentistry in a modern setting. Dr. Ip is also a Premier Invisalign provider and loves perfecting Austin’s best smiles! Your decision to choose us as your oral health care partner is a great compliment. Whether you live, work or play in Central Austin, you're only steps away from our dental office. We’d love for you to be a part of our dental family!

Smile 360 Vincent K. Ip DDS 1509 S Lamar Blvd. #675 Austin TX 78704 512-444-4746

Medicine In Motion Dr. Martha Pyron, MD

Medicine In Motion is a highly respected practice for all sports-related injuries, nutrition and fitness, and performance-based medical care. As a long-standing Austin-based Sports Medicine Doctor, Dr. Martha Pyron, MD has been a staple in our community. Her experience includes medical director for the Exercise and Aging Research Lab at UT Austin, team physician for UT men’s soccer, women’s rugby, men’s and women’s lacrosse teams, as well as medical director for the Texas Tri Series, Austin Marathon, and 3M Half Marathon. The Medicine In Motion approach focuses on high quality care at a lower cost to the patient. We offer urgent care but at regular office prices as well as discounts for high deductible insurance plans, and cash pay patients. Dr. Pyron, MD and her educated, caring team offer same day urgent care services as well as restorative care including massage, cupping, IV therapy, and more. For any of your health needs, Medicine In Motion is available to lend a hand. For appointments, call (512) 257-2500 for scheduling. CENTRAL 711 W 38th St, Suite G4 Austin, TX 78705 NORTH 2400 Chisholm Trail Round Rock, TX 78681


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Services Urgent & same day care Injury & illness evaluations/treatments X-rays, casting, bracing, stitches Physical therapy Cupping Dry needling IV therapy Acupuncture Massage Concussion diagnosis


The Tri Doc

Race hard... We’ll fix you on Monday. We utilize the best techniques to get you back to full activity and help keep you there. Come see why so many athletes choose The Tri Doc.

The Tri Doc 930 South Bell Blvd. Suite 103 Cedar Park, TX 78613 (512) 257-2225

Center for Healing and Regenerative Medicine

“I choose CHARM for my PRP because I know I’m in great hands. They speed up my recovery and healing process while still allowing me to train without taking time off, which is so important to me as an athlete!” Lauren Pettineo – Patient

The Center for Healing and Regenerative Medicine— CHARM—provides comprehensive and progressive non-surgical therapeutic solutions to promote tissue healing, relieve pain, and restore function in those with musculoskeletal injuries or degenerative conditions. Regenerative medicine utilizes Prolotherapy, PlateletRich Plasma, and Mesenchymal Stem Cell injections to facilitate the body’s natural repair mechanisms to treat painful tendons, unstable ligaments, and degenerative joints injured by trauma, sports, or aging. Our board-certified physicians work with in-house physical therapists to combine regenerative medicine with the revolutionary closed kinetic chain Redcord Neurac® suspension therapy to promote joint stability, muscle balance, and sports performance. CHARM serves patients from the professional athlete to the weekend warrior of any age or goal. Our experienced practitioners treat multiple conditions including rotator cuff tears, joint arthritis, meniscus tears, headaches, TMJ dysfunction, hip pain, neck / back pain, and sacroiliac joint instability. Contact CHARM today to unlock your body’s healing potential.

Center for Healing and Regenerative Medicine (CHARM) 10815 Ranch Rd 2222 Bldg 3B #200, Austin, TX 78730 (512) 614-3300 J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E



Subscription Addiction Tried and true, and honestly reviewed. by JACQUELYNN ST. PIERRE

For Runners Runner Crate touts itself as a marathon in a box. Along with snacks, drinks, and running gear, this box sends you a monthly running challenge to keep you motivated and inspired. Boxes available for men and women. $35/month

For Dog Lovers Barkbox takes the cake. High quality treats and toys delivered each month give you something special to share with your four legged BFF. They even guarantee every product, and if your pooch doesn't like something, they’ll send you a replacement for free. Starts at $21/month


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For the Outdoorsy Folks Nomadik is one of the most unique subscription boxes I've seen. Expect gear like headlamps, collapsable water bottles, hammocks, backup chargers, knives, and knot tying tutorials. This is a great way to stock up on your gear and head out for an adventure feeling prepared. Starts at $26/month

For Yogis Off the Mat Club is a monthly subscription box full of self-care goodies for yoga practitioners. Think herbal teas, candles, incense, affirmation cards, essential oils, body scrubs, healthy treats, and special jewelry to connect you with your highest vibe life. Not only do I love the products, but I love the monthly reminder to slow down and take some me time. $45/month

For Meals Green Chef all the way! I love this one because they use 100 percent organic ingredients, grass-fed beef, and their packaging is ethically sourced. They offer a variety of plans based on dietary preferences: vegan, Paleo, gluten-free, vegetarian, and plans for those of us who eat all the things. The meals were inventive, directions were clear, and I found myself cooking with ingredients I would never think to pick up at the store. Prices vary depending on plan

For Crossfit Queens Barbella Box is the perfect compliment to your heavy lifting lifestyle. Each month you'll get apparel like tanks, leggings, or a hoodie, wrist wraps, gear grips, muscle soothing balms, supplements and protein powders. It might turn you on to some new products to incorporate into your regular routine and it guarantees you'll be looking great while you lift. $50/month

Call TODAY to schedule your Now Hiring FREE sesssion Trainers & Coaches

Now Open  Avery Ranch             (512) 669-5272         

Arbor Town Square (512) 900-3223

Domain (512) 807-0444

                    Triangle                                         South Lamar                                Sunset Valley                (512) 807-0446                            (512) 807-0400                           (512) 807-0404                                                Cedar Park                                          Mueller                                           (512) 807-0402                           (512) 807-0401

Coming Soon


Dressed for Success Various athletes talk about what they wear and how it helps them perform. by HALEY BAROS

Jeremiah Montell What type of exercise do you specialize in? Long distance running, climbing, hiking, (and have now dipped my toe in the triathlon world). What do you wear while you’re exercising? The clothes I wear play a big role in how I perform. Exercise is how I control my mood and tame the beast within. I wear compression gear for comfort and athletic support, but I try to do it with style and a bit of humor—never take yourself too seriously. Why do you wear this and how does it make you feel? For me, exercise takes care of the crazy, and reminds me that I am very much alive and that I don’t back down from anything. All of the sports I participate in require different gear and they all allow me to express myself and let people know I am working on me. Exercise is a necessary evil—you don’t always want to get up and do it, but once you do, it is the best thing you can do for yourself. Let loose, have fun, and inspire others along the way.


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photography by B R I A N F I T Z S I M M O N S

MK Flores What type of exercise do you specialize in? Barre, weightlifting, cycling. What do you wear while you’re exercising? When I do barre, I always reach for full-on Outdoor Voices. Their kits are super comfy and so cute! The designs are soft and feminine which totally goes with the barre setting. When I go to the gym to lift weights I want to feel strong. I always go for my Lululemon All The Right Places leggings because they are snug, flattering, and they have pockets so I can slip my phone in when switching between machines. I like to pair them with a cool strappy sports bra for a little sass. Then, there is spin—a literal party on a bike. I recently bought white Varley snake skin leggings and a matching crop top. No only do they feel like butter but they light up neon under the blacklights. That, plus a drop in the music can fully fuel a really heavy resistance push. Why do you wear this and how does it make you feel? Your athletic wear can make you feel strong and empowered during your workout and who doesn't want that? Picking out what I want to wear to the gym or a studio can kickstart my workout before I even get there. Bonus points if I can wear to brunch after.

Shelbi Aiona What type of exercise do you specialize in? Pole dancing. What do you wear while you’re exercising? I wear lots of layers when I pole! I wear booty/pole shorts, a sports bra, and either sweats and a tank or tee, or one of my favorite Twisted Pole onesies. I always take knee pads, leg warmers, high socks, and of course, a pair of my heels, as well. Why do you wear this and how does it make you feel? The reason I have so many layers is because some of the movements I do are better executed in just pole shorts and a bra, while others are better in full clothing. Having my knees and legs covered is often important for my flow sessions, which are more based on low flow and floor work. Rolling around on the floor is easier and hurts much less with your body covered, while advanced aerial moves require skin grip to hold a pose. I wear what feels comfortable, empowering. I can move in it, and feel like a sexy badass! J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E



Torre Blake What type of exercise do you specialize in? Barre and cycling. What do you wear while you’re exercising? When I exercise I mostly wear yoga pants, a sports bra, and a simple crop of tank. Some of my favorite brands are Alo, Onzie, Spiritual Gangster, Nike, Adidas, and Gold Sheep. Athletic brands use materials that allow you to move and fabrics that are breathable and comfortable. Why do you wear this and how does it make you feel? I wear this because it’s easy to move in during class—you are able to really see your body and make the corrections you need in order to progress. Also, athleisure wear is so comfortable, yet fashionable. I could honestly wear it everyday. When I am wearing my sportswear it makes me feel strong, sexy, and beautiful.


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Keith Wiggans What type of exercise do you specialize in? CrossFit. What do you wear while you’re exercising? The constant piece of equipment I wear is compression leggings—normally nothing over them. I’ve got a ton of CrossFit shirts from different gyms. If I’m powerlifting, I’ll wear my zero drop, zero sole shoes. I’ll wear my Reebok Nanos when I’m running or doing gymnastics movements. I’ve got Oly lifting straps and gymnastics grips for pull-ups. Why do you wear this and how does it make you feel? I wear the thin compression leggings to keep my body temperature down, and I think all the stuff I wear and use is for practicality. It’s also pretty comfortable. Also, I feel the less clothing I wear, the easier it is for my coach to assess my movement and see which muscles are engaging and when. I was a swimmer growing up, so wearing revealing clothing is no big deal for me. Wearing the right gear without concern for how I’m perceived puts me in the right frame of mind to push hard during a workout. My clothes make me feel ready.

Gustavo Padron What type of exercise do you specialize in? Yoga and spin. What do you wear while you’re exercising? I wear either compression shorts or tights and a tank top. I wear the Surge Tights or the Yoga Short and a Metal Vent [short sleeve] from Lululemon. Why do you wear this and how does it make you feel? My gear is practical, comfortable, and most importantly, keeps things in place. Gotta keep it cute, too. My clothes make me feel confident. They help me focus on my practice and class without having to worry about things falling out of place. J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E



Built for Failure An explanation (and intervention) to those pesky problems you’ve been dealing with. by HALEY BAROS

Identify the Problem For all intents and purposes, we’ll focus on two of the most common issues that Estes and Davis see in clients (problems that many of us face, whether we are aware of it or not!) According to the guys at TAE, functional leg length discrepancy and hypermobility are two recurrent deficiencies that clients often complain about. Simply put, functional leg length discrepancy is when one leg is longer than the other, while hypermobility is the ability to extend your joints easily beyond the normal range of motion. Contacting professionals, like those at TAE, and receiving an evaluation can lead you to identifying deficiencies that are holding you back.

Find the Source

Each of us is built a little differently—maybe you’ve got one leg that’s longer than the other; maybe the right side of your pelvis is rotated in a way that causes chronic lower back pain. It might seem that no matter what you are doing, you experience some type of discomfort that interferes with your daily life. So, how do we intervene if these are the cards we’re dealt or, on the other hand, if these are the habits we’ve formed over time? Here are some steps to get you on the right track so you can continue to crush your fitness game and keep doing what you love. Get Evaluated “Think of your body as a house,” says Patrick Estes at Train. Adapt. Evolve (TAE). If the foundation of your “house” is off-kilter or cracked, imagine the problems you may face. Estes and Aaron Davis (two sports performance coaches whose expertise lie in evaluating athletes’ internal physiology, movement, and mobility) begin by evaluating the “blueprint,” or in this sense, the body at rest. Starting with the feet, they examine the body from the ground up, efficiently analyzing stature and gait. Through a series of assessments, Estes and Davis are able to identify the problem and its source, and devise a plan to intervene and solve the problem.


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According to Estes and Davis, functional leg length discrepancy may occur for any number of reasons. Structural imbalances and developmental influences can play a major role in the deficiency; this issue can also result from trying to adapt to our environment around us against gravity. More often than not, however, the pelvic structure is to blame. Any rotation, be it an anterior tilt or an external or internal rotation of either side of the pelvis, can cause a functional leg length discrepancy. Hypermobility, on the other hand, often occurs due to poor connective tissue structure and muscle tone and can be caused by a continuous repetition of incorrect dynamic movement, says Estes. If this is how we’re built, or these are the poor habits that are deeprooted to our core, are we doomed for a lifetime of injury and pain? Not necessarily...

Inhibit, Activate, Integrate Moving forward, to help fix the issues that come along with common issues like functional leg length discrepancy and hypermobility, it’s important to stabilize and improve the position of the pelvis. To do so, we must first inhibit specific muscle groups that hold the pelvis in asymmetrical position or “turn off the muscles that are constantly firing,” as Estes says. Then, activate the specific muscle groups that hold the pelvis in neutral position or “turn on the muscles that’ve been slacking.” And finally, integrate those specific muscle groups into more proprioceptive environments. It’s no easy feat to change a lifestyle of bad habits—it takes avid awareness and conscious effort to change for the better. But once you do, you’ll find you’ve discovered the key to boost your fitness performance and live a happier, healthier, more comfortable life. afm


Austin Fit Physicians Doctors who practice what they preach. by CARRIE BARRETT

“An apple a day keeps the doctor away,” so we were told as young children. There’s certainly something to be said for maintaining a healthy lifestyle and keeping our unexpected doctor visits to a minimum. However, next time you’re out there on the lake, in the gym, or on the trails, you just may find some of Austin’s finest physicians right next to you. We are fortunate to live in a city where so many physicians really do practice what they preach. Here are a few of Austin’s fit physicians.

What type of patients do you see? We mainly see adult patients and most of the work I do is typically acute surgeries like emergency gall bladders, appendicitis, hernias. My elective cases are similar, but also include surgeries like tumors, colon cancers, breast cancer surgeries and the like.

What is the most rewarding aspect of your job?

Board Certified in General Surgery

I love the gratification and satisfaction that I’m helping my patients become better than they were before, whether it’s an emergency procedure or even a scheduled surgery. Generally, with the things we’re treating (like appendicitis or gall bladders), we’re usually able to “fix” the problem and send them home. Hopefully, they never have to return with the same issues, because we’ve taken care of them properly.

What inspired or motivated you to pursue medicine and your specialty?Both of my parents were physicians, so it was always

What are some of your hobbies and activities that help you remain active?In high school and college (at the University of

assumed I would do medicine. Fortunately, as it turns out, I really liked it, so I’ve had no regrets! I was originally going to do heart surgery, but my wife got a job back here in Austin at the University of Texas. We had a deal that if she got that job, I would come to Austin for general surgery, but if she didn’t get the job, she would then follow me for another three years of fellowship for cardiology. It ended up being a great idea and general surgery is much more fun than I thought it would be. We moved back to Austin in 2004 and I’ve been practicing since 2005.

Texas), cycling was my main sport and I did a lot of collegiate racing on the club cycling team. I also learned how to windsurf out on Lake Travis and we were out at Windy Point every day for about three years. It was awesome! In medical school (University of Texas Southwestern Medical Center in Dallas), windsurfing and some mountain biking were my primary sports and then in residency (Minneapolis), I mostly ran. Since returning to Austin, paddleboarding has become my primary sport, and I’ll go for an occasional run if I want to rest my upper body. Up until this year, I was racing paddleboards regularly and I always do the annual Dam That Cancer 21-mile event.



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Why is it important for you to practice what you preach? Most importantly, I want to set a good example for my patients, especially if I’m the one telling them to move, quit smoking, or lose weight before and after surgery. Becoming or staying active can go a long way in post-operative recovery. Second, because our job can be physically demanding, it almost requires that I stay in shape. When I’m standing on my feet for 10 hours a day, running around the hospital, or even working for 24-hours nonstop, there is a physical and emotional advantage to being fit. Finally, the mental benefit is also a huge part. I love paddling, especially in the morning after a rain. It’s so relaxing and meditative that I almost fall asleep out there. Plus, there’s a physiological aspect to paddling which is different from a lot of other sports. You’re balancing, stabilizing, and working all your muscles while the board is moving. It’s very technique oriented, which means there’s always room for improvement.


Board-Certified by ABEM, General Family Practice in Buda What inspired or motivated you to pursue medicine and your specialty? I am board-certified by ABEM in emergency medicine because it has allowed me to embrace an active lifestyle since my youth. My mom is a registered nurse, and when I was nine years old, she married my vegetarian step-dad (who turned me vegetarian). Because my parents worked in our town’s hospital, I started working part-time in the hospital at age 15. I peeked into the autopsy suite one day, was invited in to watch(!), saw the pathologist cutting into the heart and brain of a cadaver, and became intrigued with the idea of becoming a physician. This is my 31st year practicing since medical school. My husband, Sean, and I moved to the Austin area in 2005 from Northern California, where I had been practicing medicine at Palo Alto Medical Foundation.

What type of patients do you see? I see children from age two and up, as well as men and women of all ages. The most exciting part of my practice is that I accept most insurances, which is very rare in wellness practices like mine. I offer office gynecology as well as dermatology consults, and I specialize in helping patients who are difficult to diagnose. My practice is dedicated to finding the cause of the symptoms, and empowering people to remove that cause to promote natural healing.

What is the most rewarding aspect of your job? When patients realize that exercise and plant-based diets can empower them to take their health into their own hands, I feel that I am living up to my calling. I love opening the eyes of people at their teachable moment, such as upon receiving a new diagnosis of cancer or psoriasis. It is then that they are most open to considering change. I am humbled and honored to now have more to offer them than ill, pill, and bill. I’m incredibly rewarded to see the disease reversal that happens right before my very eyes, month after month, from changes in lifestyle. I also enjoy helping people lower their cholesterol levels without medication. My hypertensive patients can experience such a turnaround that they no longer need pills for blood pressure. My acne patients get off their medications and see their skin clear up beautifully. My young athletic patients learn how to boost their sports performance by eating beans, greens, squash, and yams for breakfast, with oats and fruit for dinner. Most people wish they did not have to take medications for cholesterol or diabetes, so I love helping them turn that wish into a reality. It’s exciting to see vision improve for diabetics, and to see pain resolve for people with arthritis. I love helping people to find more energy so that they can live an active lifestyle and participate in the sports they enjoy.

energized. Stretching daily started long before my college gymnastics team toured Europe and Scandinavia when I was a teen. I still love core-strength workouts at home, and am grateful whenever I can get away for play sessions in non-competitive sports like windsurfing and snowboarding. Snowshoes, cross-country skis, scuba equipment, and my mountain bike still call to me from our garage. Sean and I formed a hiking group the first year we married, and we still love walking, camping, snorkeling, and goofing around on stand-up paddleboards with our daughter, son-in-law, and grandchild. Our garden work is rewarding in several ways—it’s fun to plant, water, harvest, and eat. I enjoy working out in the old-school heavy-duty style at BoneBreaker Barbell in South Austin, where I’ve learned amazing fitness tips from Mike Crockett and the owner, Gina Kunda.

Why is it important for you to practice what you preach? I like to keep it real, so I ask patients to do as I do, not just as I say. People are searching for more health with less medicines. Patients are encouraged to try adopting an active lifestyle and new plant-based recipes for themselves (despite their busy schedules) when they see that an active, plant-based lifestyle is doable— even by a busy, working grandmother like me. afm

What are some of your hobbies and activities that help you remain active?My treadmill computer and my workouts at the YMCA keep me happy and J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E





What are the best suggested methods of birth control? As in any medical case, the solution varies on the patient. This applies to birth control as well, as everyone’s chemical bodies are unique. Some of the more commonly used forms of contraception are birth control pills, the Depo-Provera shot, the vaginal ring, an IUD (intrauterine device), the rod (arm implant), a bilateral tubal ligation (surgical procedure that blocks the fallopian tubes), the laparoscopic permanent sterilization, or Essure. It’s vital that you share everything with an open mind with your physician if you’re thinking about trying one of the methods, because certain variables (such as desired length of birth control) could affect which option is right for you. Then, together, you can research what would be the best method for your body makeup. Does birth control cause any damage in the long run? Again, it depends on which form of contraception a woman chooses. If you select the Depo Shot, it’s important to remove it and check with your physician after two years, because this method has been proven to cause bone density issues after this amount of time. Certain methods such as the IUD have time restraints depending on the brand you choose, but last for at least


A U S T I N F I T M A G A Z I N E / J U LY 2 0 1 7

BIRTH CONTROL When it comes to female contraceptives, reactions run the gamut. Some women stick to the same method for years without a problem, while others experience a nightmare of side effects. But are the tales of security and danger regarding contraception fact or fiction? One of the resourceful health professionals at Austin Women’s Health Center spit some truth on what you should (or shouldn’t) do to take preventative measures.

several years. To date, there is no evidence to suggest that any well-maintained form of birth control could cause infertility. Uh-oh, you forgot to take the pill last night. Now what? If you realize you accidentally skipped a pill in your daily schedule, always use backup contraception until your pills are back on track. Austin Women’s Health Center even recommends continuing the use of backup contraception for a month, just to be on the safe side. Otherwise, the effectiveness of your birth control pills lowers immensely if you don’t stay punctual. If you choose to take the pill, quickly make it a strong daily habit, as important as brushing your teeth or checking your Facebook account in the morning. What are reasons (other than pregnancy) women may opt to start using birth control? Birth control is not just for sexually active women, no matter what pre-notions your family, neighbors, or friends may think. The hormones found in birth contraception can often assist in any chemical imbalances, and improve cramps, acne, and mood swings. No matter what the reason is for usage, be sure to do your homework and ask your physician plenty of questions. Plus, never forget that birth control is not a form of protection against STDs. afm

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9 AM-8 PM


Quicks hits of interesting facts, health boosters, and fitness tips—like a magazine multivitamin.

DYK? While grilling adds delicious flavor to food, it can also create cancer-causing substances called carcinogens. This often happens when you grill at high temperatures (above 300˚ F) for long periods of time. Fat from the meat can also form carcinogenic chemicals in the smoke, which transfers to the meat. Source:

GRILLING THE HEALTHY WAY // COOKOUT WITHOUT CARCINOGENS: Low and slow Give your meat more time to cook and grill at 300˚ F or below. Use a thermometer to ensure your burgers have an internal temperature of 160°F.


10 PERFECT PICNIC SPOTS Emma Long Metropolitan Park Pease Park Red Bud Isle Covert Park at Mt. Bonnell Mueller Lake Park Bob Wentz Park at Windy Point McKinney Falls Zilker Park Auditorium Shores Katherine Fleischer Park

Americans eat approximately 150 million hot dogs every Fourth of July. Line up the links, and that’s enough to stretch from L.A. to D.C. more than 5 times. Source:


The world record for the most hot dogs consumed in 10 minutes is 69 hot dogs, (set in 2013 at Nathan’s Hot Dog Eating Contest on Coney Island.) Source:

Careful with the char Cook meat to be medium instead of well-done Marinate your meat Marinating can cut down on carcinogens by as much as 74%, thanks to the antioxidants found in spices and herbs. Use ingredients like cumin, paprika, garlic, rosemary and pepper to punch up the flavor. Choose lean Meat with less fat will have fewer carcinogens — plus, lean meats promote better heart health. Grill your veggies Whether wrapped in foil or grilled right on the grate, grilled vegetables are packed with flavor and zero carcinogens. Grill asparagus or sweet corn for a side, and bananas or peaches for dessert. Try kebabs with charred onions, peppers and pineapple.

190M Americans purchase around 190

million pounds of beef

during the two weeks leading up to July 4th. Source:

Clean up Scrub your grill with a brush before and after grilling to reduce the buildup of carcinogens.

July is National Grilling Month — no surprise given that July 4th is the most popular day of the year to fire up the grill. Last year, 87% of Americans planned to grill on Independance Day.




A U S T I N F I T M A G A Z I N E / J U LY 2 0 1 7




Look for the check ©2017 HEB, 17-4624






The Ideal Yoga for You by MAGGIE ANBALAGAN

Let’s be real: not all yoga is created equal. There are so many styles of yoga, each is a vastly different experience, and yet all are under this same broad title of “yoga.” It’s like mint chocolate chip and rocky road—both are delicious ice cream flavors, but are wildly different on the palate. It’s not to say one yoga flavor is better than another, but each style can serve various purposes or appeal to different people. Here are answers to some common questions that may help guide you onto the mat and into a class that best suits your personal yoga tastes and needs. (Also, take the online quiz at to help find your ideal yoga style!)


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I’m an athlete; running, cycling, weight lifting and other sports are my main jam. I’ve heard yoga will help prevent injury and enhance my performance, but which type should I do? Many professional athletes have found regular yoga practice to be beneficial to their overall physical performance ( just ask Shaq). Additionally, yoga cultivates a mindfulness practice that helps you deal with moments of intense pressure at gametime. Sports that require quick, powerful movements tend to build strong muscles and ligaments—but, over time, these muscles get compressed, making them more susceptible to injury. Yoga simultaneously strengthens and lengthens muscles, helping them become more elastic and injury-proof. Longer holds in flexibility poses, bodyweight strengthening, and mind-body connection facilitated by the breath is a winning combination for any athlete. As a competitor you might crave high-intensity workouts, but you’d benefit more from some slower-paced, “stretchy” yoga classes like Hatha or Yin, to balance the fiery-paced work your body does in sports. Likewise, a good flowing Vinyasa can be great for meditative movement and deeper awareness of the breath-body connection that will help keep you more zen and focused in your game.

I’m rehabilitating an injury and want to increase flexibility, strength, and movement in that area. What kind of yoga will help? Yoga is wonderful for healing, but how you approach it depends on the type of injury, your overall fitness, and how far along in the healing process you are. It’s always best to start conservatively and build from there, and definitely consult your physician prior to adding new activities, yoga included. Ideally, private yoga instruction with a yoga therapist specifically trained in anatomy and working with injuries is a great place to start. However, if attending a public class, look for Hatha, Yin and Restorative classes that move slowly and offer plenty of support with props. Some Alignment classes may also be appropriate, depending on the level and focus of the class. In any class, talk to the instructor before class about your injury so s/he can help keep you safe with modifications. Ultimately, you have to be the one to protect yourself, and if there is a pose or movement that feels painful, stop immediately and ask for help. In a public class, you never know what is going to be taught, so when in doubt, play it safe—reinjury only means the road to recovery will take longer.


I want to lose weight and get fit! Which yoga torches and tones? Heck, yeah! Yoga is a great way to get in shape through both the physical practice of asana (poses), and the mindfulness it teaches that extends beyond the mat to choices around how to nourish and care for your body. Many people think yoga is just easy stretching and chanting, not a “real” workout—to which I say: Get your butt to a Power, Bikram, fast-paced Vinyasa, or Ashtanga class and you shall be humbled. Many of these styles are in a heated studio, so the sweat will drip in no time (bring a towel!). Often these classes are geared toward advanced yogis, so check with the studio to see what is appropriate for your experience level. Even if you’re a fit athlete already, it’s good to have some beginner’s instruction so you know what’s going on and how to stay safe in more advanced classes. Many studios offer various levels, so start with level one at least for a few classes. Plus, many will attest—it’s harder than it looks. Ease into it, and you’ll burn calories, build muscle, and do your body good in any class. I need to chill. De-stress. Unwind. My mind won’t stop buzzing, I have trouble sleeping and I can’t seem to slow down. Help! Amen. Who couldn’t use a little relaxation in this fast-paced world? Yoga classes that are geared toward managing stress and finding serenity are the perfect way to press pause and simply be in the moment. Seek out more soothing styles like Yin, Restorative, Meditation, Kundalini and Yoga Nidra. Slowing your roll is easier said than done, so don’t be surprised if some of the practices are frustrating at first. It’s uncomfortable because it forces you to confront things often sidelined by busy-ness. But the effects of yoga are truly profound. You don’t have to ascribe to any certain spirituality or belief to discover ways to explore your own inner self more deeply and to find your truth through that journey. afm J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E


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




Resistance Bands by ASHLEY KING

Get your summer body on point with this total body burning circuit. Sculpt all the right places in just 20 minutes flat! Repeat circuit 3x with no breaks.

1.Lower Body: Crab Walk in place Equipment: Power loop band

Set-up: Place the power loop on both legs above the knee. Place the feet shoulders width apart with all of the weight in your heels, to activate the glutes and hamstrings. Action: Start walking in place back and forth in a low deep squat position. Stay low the entire set. Then hold for a 10 count and follow with pulsing up and down for a 10 count. 15 reps—hold for 10, pulse for 10


A U S T I N F I T M A G A Z I N E / J U LY 2 0 1 7

photography by Brian Fitzsimmons

2. Upper Body: Double-Banded Bicep Curl

Equipment: Resistance band with Handles Action: Place the resistance band under one foot midsole; grab both handles to get double the resistance. 10–12 reps each arm

Lunge Jumps

Touch Jumps

3. Cardio: 8 Lunge Jumps/8 Touch Jumps

Action: Complete 8 lunge jumps followed by 8 touch jumps 3x with NO breaks. Lunge Jumps: Place feet in a lunge position, jump to alternating lunge stance on opposite leg. Continue for 8 reps. Touch Jumps: Place feet shoulders width apart and get in a squat position while you touch the ground; jump upward and back down to starting position. Continue for 8 reps. Repeat 3x (no breaks) performed by Ashley King at Crux Climbing Center

J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E



4. Abs: Upright Tucks

Action: Sit on the floor in an upright position. Crunch forward with hands extended forward. Try not to touch the floor with your feet or your back. This ensures maximum resistance, thus working your abs harder. 8–10 reps

5. Lower Body: Glute Shuffle Equipment: Power Loop





Action: Stand in slight squat. The entire upper body should stay in a fixed position. Wrap the power loop around both feet midsole. Shuffle slow and steady one way for 10 reps and continue to the other side for 10 reps. Remember to stay very stiff in the upper body to get those glutes. 10 reps each way

6. Upper Body: Double Shoulder Raise

Equipment: Resistance band with handles



Action: Start with the resistance band under both feet with equal length on each side. Grab both handles with both hands. Lift upward laterally at the same time. Alternate the same movement forward.

7. Abs: Upright Bicycle Crunches

Action: Sit upright on the floor alternate side to side placing opposite elbow to knee. Be sure to squeeze the obliques and go slow and controlled. 8–10 reps

8–10 reps total

3 74

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Repeat this circuit 3x for time. You just got your cardio and weights all in one quick efficient total body circuit!

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Every month we’ll list people that refer the most KEEPAUSTINFIT deals via email. To win, you must copy us ( on your referral email correspondence. We will tally the most email referrals sent by the individual and prizes will be won!



A U S T I N F I T M A G A Z I N E / J U LY 2 0 1 7

Galaxy Cafe $25 GIFT CARD TO FIRST CALLER (512) 407-8383 Healthy Pet FREE DELIVERY OF PET FOOD AND PRODUCTS (512) 892-8848 ILoveKickboxing 50% OFF OUR 3 CLASSES AND FREE GLOVES (512) 960-6069 Knockout Austin BUY ONE PACKAGE, GET ONE FREE Lauerstein-Conway $5 OFF STUDENT MASSAGE (512) 374-9222 Loewy Law Firm FREE TIFF’S TREATS (512) 280-0800 Maudie's $25 GIFT CARD TO FIRST CALLER (512) 407-8383 ONNIT Academy Gym $25 UNLIMITED WEEK


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Free One-Hour Workout

Get a free workout at any Orangetheory Fitness studio in Austin. OTF offers 60-minute workout sessions split into intervals of cardiovascular and strength training with heart rate monitors to track intensity and maximize metabolic burn. Increase energy, get visible results, and burn more calories, even after leaving the studio. Code: KEEPAUSTINFIT


Free Delivery of Pet Food and Products

Since 2012, Healthy Pet has prescribed to a fundamental philosophy: do what’s right. This basic mantra sounds simple, but it extends to every area of their evolution. Do what’s right for the world by giving back to charitable organizations, rescue groups, and animal shelters. Do what’s right by carrying only top-quality, all-natural, and holistic pet food and supplies. Code: KEEPAUSTINFIT



We spread the word to keep Austin fit, while they spread the word to keep Austin weird. Tyler’s carries over 100 different brands, contributing to their extensive selection of activewear and outdoor gear. AFM and Tyler’s both support Flatwater Foundation, and make a continued effort to provide Austinites with resources for a healthier lifestyle.

Rō Fitness Indoor Rowing

Whether you’re an elite athlete, or someone who hasn’t worked out in years, Rō Fitness will give you a challenging workout. With two locations conveniently located in central Austin, you won’t have an excuse to skip out. And, classes take place inside a studio, so no matter what the weather is, you’ll still feel like you’re coasting on the water. J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E


Coolest Camps in Town! SPRING BREAK & SUMMER


Ages 6-13 CHAPARRAL ICE CAMP AVALANCHE: General day camps with field trips, daily ice skating and much, much more. CAMP DE CHAMPS: Ice Skating intensive camp, no better way to learn! From beginner skater through advanced. Keeping people Ice Skating in Austin since 1996 Check for Daily Public Skating Hours 2525 W. Anderson Ln. Austin, TX 78757 512-252-8500


• Rent and sell water purification machines • Steam distillation purification process • Replace 5 gallon bottled water cooler

Walk for Sickle Cell Doris Miller Auditorium Walk with the Sickle Cell Association of Texas in Austin (or Houston in October) to raise awareness and donations for the cause! Proceeds from the walk will send children with sickle cell disease from the San Antonio, Houston, and Austin areas to a weeklong camp known as Camp Cell-A-Bration, where they can still enjoy beings kids.

602 West 13th Street | Austin, TX 78701 512.472.9393


Rise Up 5K Austin People of all walks of life, ethnicities, religions, and sexual orientations are welcome to rise up together across the nation for the world’s largest running/walking event. With a collective voice of footsteps, run to the cadence of liberty, freedom, and justice for all. JULY 15

Charity Spike 2016 Austin Custom Sweat presents Charity Spike, “For a Cause,” held at Moontower Saloon and Zilker Park for all recreational players looking for a day of

fun. Register a team of competitive, coed 4s, and get ready to spike. The top three teams choose the charity of their choice to donate funds to. JULY 22

Bonebreaker Barbell Battle of ARMS Austin If you think you have what it takes, enter into this crazy fun armwrestling tournament and compete for cash prizes and medals. Enjoy catered food from BBQ Revolution and sign up quickly; first 50 entries receive a free tee-shirt! Open to all skill levels.


A U S T I N F I T M A G A Z I N E / J U LY 2 0 1 7

photo by Ricardo B Brazziell, Austin American-Statesman

JULY 2017

Submit your event online at


where to booze and eat, then get ready to float with the tunes.

JULY 1–13

Pride & Joy: The Texas Blues of Stevie Ray Vaughan Bob Bullock Texas State History Museum Enjoy the last two weeks of the honorable, oneand-only exhibition of blues legend Stevie Ray Vaughan. His brother Jimmie Vaughan proudly showcases the highlights of the iconic musician’s life and career.


Willie Nelson’s 4th of July Picnic Austin 360 Amphitheater Join Willie as he celebrates the red, white, and blue with friends such as Sheryl Crow, Kacey Musgraves, Turnpike Troubadours, and more! JULY 4


Fourth of July Fireworks and Symphony Vic Mathias Shores The Austin Symphony hosts their annual concert of patriotic music, ending with a captivating firework display over Lady Bird Lake, at Vic Mathia Shores, formerly known as Auditorium Shores.


Go Texan Restaurant Round-Up Various Restaurants Celebrate Texas cuisine while donating to our state’s food bank. Austin’s featured restaurants include 24 Diner, Easy Tiger, House Pizzeria, Irene’s, Iron Works BBQ, Jacoby’s Café, Opal Divine’s, Swift’s Attic, and more! See website for a list of all participating restaurants in Texas, which donate a portion of their week's proceeds to food banks across the Lone Star State.

JULY 7–23

Austin Chamber Music Festival Austin Enjoy special programs and performances from the Austin Chamber Music Center on three separate weekends in July. This festival brings music to your ears from renowned classical, jazz, and choral musicians. JULY 28–30

River Jam San Marcos River Three days. Three venues. Twenty-five artists. With music this hot, you’ll want to jump in the river as soon as you can to cool off! Check the site for updated artist lineups and

Hill Country Galleria Independence Day Celebration Hill Country Galleria Enjoy shopping, music, barbecue, fireworks and fun for the whole family, (including dogs) at the annual Hill Country celebration! JULY 15

Texanische Nacht Austin Saengerrunde Grab your boots and lederhosen! Prepare for Oktoberfest and join Texanische Nacht in celebrating German-Texas heritage with tasty Tex Mex and a live swing/ dance band. JULY 15–16

Body Mind Spirit Expo Palmer Events Center Sign up and prepare for full holistic immersion as you focus on advancements in spiritual and planetary awakening with like-minded souls.


J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E




Freedom 5000


Firecracker 5K






Run/Walk to Break the Silence on Ovarian Cancer

Hill Country Kids and Family Tri

Orange Leaf Half Marathon New Braunfels

Lago Vista

Popsicle Run 4 Miler




Caleb 5K


Katy Flatland Century 2017

Dog Days 5K



Austin Triathlon

Pure Austin Splash & Dash Series


AUGUST 19-20



Jack’s Generic Triathlon Pflugerville


Tour de Jalapeño San Marcos


5K for Clay


New Braunfels


Pure Austin Splash & Dash Series

Hops and Grain Brewery 5K Tour

Habenero Hundred


Capt’n Karl’s Trail Series Reveille Peak Ranch Burnet




Zilker Relays



Burning Pine 5K and 10K


Fiesta Fun Run




A U S T I N F I T M A G A Z I N E / J U LY 2 0 1 7

photo by David Ingram

JULY 2017 – SEPT. 2017

Submit your event online at


Gruene 10K

New Braunfels

Hornet Races



Komen Austin Race for the Cure


Schlotzsky’s Bun Run



CASA Superhero Run


LIVESTRONG Honor 5K and 10K



Pure Austin Splash & Dash Series



Spa Girl Tri - Lost Pines


Dare to Ascend Trail Marathon


Fredericksburg Wicked Wine Run


Race for the Start 5K


Spring Lakes Triathlon

San Marcos


J U LY 2 0 1 7 / A U S T I N F I T M A G A Z I N E




TO BOUNCE BACK FROM SORENESS 1. Cryotherapy During a Cryotherapy treatment, blood rushes to the core as a survival mechanism in reaction to the sub-zero temperatures and blood becomes very oxygenated and nutrient-dense. Minutes after the treatment, blood rushes back through the body, removing toxins and inflammation and encouraging natural healing. Evolve Cryo + Wellness is a great go-to for all things recovery, but they are exceptional at cryotherapy. Whether you choose the whole body treatment or simply a spot session, you’ll be feeling as good as new almost immediately. 2. Compression Recovery Boots These inflatable sleeves use an air pump to force blood out of the targeted area, reducing pressure in the process. Shortly after, the pressure is reduced and the blood flows back through the veins. To keep the venous blood moving, the process uses intermittent compressions. Athletic Outcomes’ recovery lounge caters to your rejuvenation needs. Slip into the boots, turn on Netflix, and relax while the product goes to work. AO will bring you water, tea, or coffee during your session. Soreness never felt so good. 3. Acupuncture


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4. Electrical Muscle Stimulation (EMS) 5. Massage 6. Foam Rolling 7. Yin Yoga 8. Supplements 9. Anti-inflammatory foods 10. Contrast Bath Therapy 11. Epsom Salts 12. IV Drips Following intense physical activity, IVs containing saline or a combination of minerals, vitamins, and medicine may help athletes to rapidly rehydrate. Under physical exertion, blood flows to the muscles and away from the stomach, making it difficult for the body to absorb nutrients. Bypassing the GI tract allows IVs to deliver the drip's nutrients directly into the blood. Unlike oral hydration, it also eliminates the risk of vomiting. IV drips have become much more accessible in recent years. Places like Drip Drop IV and IVitamin Therapy Lounge offer different hydration formulas to help you reach optimal functioning. Downtown Doctor also has an IV hydration bar with proprietary blends. 13. Spa A trip to the spa can be the escape you need to get back to

doing what you love. Reset your mood with treatments like hot oil massages, aromatherapy, and scrubs, and body wraps. One of the newest treatments at Hiatus Spa, The Perfect Body Lift, employs the principles of contrast therapy combined with micro-circulating treatment. Not only does it helps stimulate, lift, tighten, and revitalize the contouring areas of the body, but it also boosts your energy and revitalizes your spirit. 14. Cupping 15. Dry Needling 16. Ozone Pod Depending on the ailment or necessity, the ozone steam sauna can be one of the most powerful methods of introducing ozone and oxygen into the body. During an ozone steam sauna session, the extra oxygen molecule (free-radical) will break apart from the O3 molecule. That single oxygen molecule will then attach itself to toxins that will be excreted. It Increases production of ATP, which results in more energy and faster recovery. This method also oxidizes lactic acid, helping prevent sore muscles. At Austin Ozone Therapy, you’ll sit in their pod for 30 minutes while their machine goes to work. It feels similar to a sauna, but when it’s over, you’re able to see the physical toxins you sweat out.

17. Adaptogens Adaptogens help the body to resist and adjust to physical stress, boosting energy by raising levels of ATP and creatine phosphate. Both compounds have important antioxidants that improve oxygen efficiency and cardiovascular function. Adaptogens also aid the body’s recovery through increasing the manufacturing of proteins. Shop for adaptogenic superherbs made by Moon Juice at local spots like Picnik and Outdoor Voices. Juice Society also sells high quality products from Sun Potion. 18. LED Therapy Lights 19. Infrared Sauna 20. Active Recovery Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a short duration such as less than sixty minutes or riding for less than 75 minutes can help speed recovery.

July 2017 - The Recovery Issue  
July 2017 - The Recovery Issue  

Determined to Be Unbreakable: Stories about making a comeback from addiction, injury, burnout, and illness.