Page 1

THE

ISSUE

Doing Things with Outdoor Voices How Tyler Haney is the embodiment of approachability, recreational fitness, and an inclusive community SEPTEMBER 2017


ne

ow b w

nu e m l

!

LOCAL FAVORITE SINCE 2004

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

VISIT OUR OTHER

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

THE TRIANGLE WEST LYNN

SOUTH AUSTIN NORTHWEST HILLS

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


#STAYACTIVE

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

Visit our website to Find A Doctor in your area: arthrosurface.com/find-doctor-area or call 1.508.520.3003

#STAYACTIVE

Hemiarthroplasty System

®


RECOVER FASTER WITH A MASSAGE BENEFITS RELIEVES PAIN INCREASES CIRCULATION IMPROVES SLEEP DECREASES TENSION PROMOTES FLEXIBILTY

SAVE $25 OFF YOUR FIRST MASSAGE Our licensed therapists are ready to help you recover. From deep tissue to gentle Swedish we’ve got you (re)covered!

12TH & L AMAR • BOOK ONLINE AT CASTLEHILLFITNESS.COM


You’ve seen the ad You ask yourself:

what IS

For more, visit

HippoHydrate.com

HippoHydrate®?

The Reveal: HippoHydrate® is an IV fluid bar located in a medical clinic for faster recovery training or post athletic events (marathons, triathlons, crossfit) quench dehydration decrease hangover symptoms

Open

6 days a week

Call 512.391.9400

Open Mondays at

1611 W. 5th Street, Austin, Tx, 78703

great for weekend recovery

to book an in-clinic appointment

freemanmedicalclinic.com

7 am


SEPT 2017

THE GOOD STUFF

THE BODY ISSUE Tyler Haney 30 Omar “Crispy” Avila 34 “Mighty Kacy” Catanzaro 38 Karen Pierce 42 Battling Your Body 44 From Sweat to Style 50

6

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

cover & contents photos by Weston Carls


LOEWY LAW FIRM


SEPT 2017 Editor’s Letter 10 Contributors 11 #KeepAustinFit 14 Exposure 16

Nutrition

Sushi Made Simple 20 All About Adaptogens 22

Culture

Green Clean 26 Free Day of Yoga 28

Ask Sam Now 18 Events 78 Rides + Races 80 Discover! 82

Wellness Escaping the Brain Drain 60

20

Unwind Your Mind 62 Medical FAQ: Body Dysmorphic Disorder 64

Fitness

To 1,000 and Beyond 68

Style

Organize Your Life 54

FML Workout: HIIT 70 Impact Facts 74 Golden Girls 76

70 8

HIGHLIGHTS

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

62

76 left photo by Brian Fitzsimmons; bottom photo by Erik Binggeser


NEW in 2018:

Finishers’ Medals

The #1

10K in

TEXAS

EXPERIENCE THE 41ST

REGISTER NOW: 35 $

4.8.18

BENEFITING


EDITOR’S LETTER

What I’ve been munching on this month:

We couldn’t have put out The Body Issue at a better time, don’t you think? Sports Illustrated rolled out its iconic annual issue in July, then Women’s Health Magazine debuted its first ever Naked Issue in August. Although AFM’s version differs in the sense that everyone featured in the magazine is clothed, they do bare it all on an emotional level. One of my favorite interviews in this issue is with Adrien Adams (in the “Battling Your Body” article), who talks about adjusting to the changes her body is undergoing through her pregnancy. I am not, nor have I ever been pregnant, but I’ve learned over time that many fit women struggle with body image during pregnancy. They work hard to eat a certain way, workout a certain way, in hopes of looking a certain way. Then, they get pregnant and all of a sudden that’s not really in their control anymore. Adrien does a fantastic job of explaining how unfamiliar the transition can be—and how to accept it with gratitude. Gracing our cover this month is Tyler Haney, founder of Outdoor Voices. In 2016, she was included on Forbes’ “30 Under 30” list and in early 2017, she was named one of the top 100 creative people in business by Fast Company. Her accomplishments are so astounding, it’s no wonder OV’s mantra is “doing things.” AFM has worked with Outdoor Voices in previous issues, but it was such a treat to be able to sit down with Tyler and listen to her talk about what the brand’s mission is all about. Not only is she revolutionizing the way people dress for recreation, but I believe she is doing an admirable job of promoting a more body positive agenda. Above all things, we hope you appreciate the vulnerability expressed in this issue. In the words of author Brene Brown, “Vulnerability sounds like truth and feels like courage. Truth and courage aren't always comfortable, but they're never weakness.” At AFM, it’s our goal to inspire you to get stronger, in every capacity!

W

Keep Austin Fit,

Snap Kitchen Turkey Sausage Breakfast Sandwich Let me just begin by saying: This breakfast sandwich gets me excited to start my day. With 25 grams of protein and only 4 grams of sugar, it’s sure to become a grab-and-go staple for busy mornings. Southern Breeze Sweet Tea I’ve got a sweet tooth, but try to keep my sugar intake low, which is why I avoid sweet tea (even though I love the taste!) Southern Breeze contains zero calories and zero grams of sugar. It’s made with real black tea leaves and packaged in individual tea bags with the sweetener already added. One tea bag yields a quart of sweet tea, so a little goes a long way! Golden Beet Carpaccio If you haven’t been to the restaurant Caroline yet, I encourage you to go in for a meal. I ate lunch there recently and tried the bright and fresh golden beet carpaccio. I haven’t stopped thinking about it since. Chameleon Whole Bean The same company that brings you delicious cold-brew now sells whole bean organic coffee. My favorite is the Mexico Chiapas single origin roast, which has flavors of milk chocolate, cocoa nibs, and ripe cherries. UPTIME Energy Drink I’m a big fan of ginkgo biloba as a means for added brain power, so I was excited to see an energy supplement drink list it as a main ingredient. It also has ginseng and coenzyme q10 to provide a balanced boost of energy.

Gretchen Goswitz, Editor

10

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

editor’s photo by Brian Fitzsimmons


CONTRIBUTORS

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

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

EDITOR Gretchen Goswitz ASSISTANT EDITOR Emma Whalen CREATIVE DIRECTOR Weston Carls ADVERTISING CONSULTANTS Betty Davis, Arielle Olfers WRITERS Haley Baros, Carrie Barrett, Lena Cano, Ray Gogue, Raquel Greer Gordian, Lauryn Lax, Laci Mosier, Danielle Sobel, Angela Vega PROOFREADER Justine Harrington PHOTOGRAPHER Brian Fitzsimmons INTERNS Sarah Holcomb, Dani Parsons

GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES ads@austinfitmagazine.com 512.407.8383 EDITORIAL SUBMISSIONS gretchen@austinfitmagazine.com fitfocus@austinfitmagazine.com EVENT LISTINGS austinfitmagazine.com/events SUBSCRIPTIONS austinfitmagazine.com/subscribe 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.

Angela Vega

Danielle Sobel

Raquel Greer Gordian

Laci Mosier

Angela Vega

Angela Vega is a competitive athlete living in the Austin area with her husband, Edgar, and greyhound, Banner. She graduated from The University of Texas at Austin in 2013 with a B.B.A. in Marketing and B.S. in Advertising. In college, she found a passion for fitness that led her to a personal trainer’s certification and competitive racing in a wide range of events, from the Texas Tri Series to the Boston Marathon. She believes anyone can be an athlete with grit and purpose, which is why she challenged herself in over 100 events the past six years. When she isn’t hitting the gym or the trails in the Austin area, she works as senior marketing manager for Blueprint for Athletes and writes for GetSumRun, a running and triathlon resource.

Danielle Sobel

Danielle Sobel is a certified health coach through The Institute of Integrative Nutrition and founder of Juice Society, a cold-pressed organic and sustainable juice company based in Austin, Texas. Two years ago Danielle overcame a long battle with chronic migraines and skin conditions through the power of wholesome, organic food and juices. Danielle is a firm believer that what we put in our bodies plays an integral role in how we live our lives. Her approach to wellness is a seamless fusion of mind, body and spirit and she hope to inspire others to find their most vibrant health and happiest self.

Raquel Greer Gordian

Raquel Greer Gordian is the founder of Greer Image Consulting, an Austin-based company that provides personal styling, shopping, and image development services to women of Central Texas. Trained as an image consultant at New York’s top fashion institution, Raquel has worked with hundreds of women of every background and industry, from technologists and educators to physicians and mothers. Raquel believes style is not about labels or trends; it's about representing yourself authentically and purposefully for everyday occasions, be it a professional endeavor or one of life's personal moments. In 2015, 2016 and 2017, Raquel was named "Best Image Consultant in Austin" by Thumbtack. She writes a monthly column in the Austin Business Journal called “The Austin Look” and has appeared on “We Are Austin,” “Studio 512” and in Austin Woman. Her mission is to celebrate women of all ages, backgrounds and beliefs through a deeply personal and ever-evolving tool of self-expression: style. @raquelgreergordian

Laci Mosier

Laci Mosier is a Texas native, UT alumna and senior copywriter for a local Austin advertising agency. She is a regular contributor to a number of life and wellness publications. Her writing is inspired by her love of yoga, running, meditation, good books and great jams. She lives in a tiny downtown apartment filled with books, art, succulents, and her one-eyed Golden Retriever, Tess.

Please recycle this magazine. S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

11


#KEEPAUSTINFIT

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

Confessions

Have you been involved in some risque behavior at your gym? Have you been hot and heavy with someone in your boot camp class? We want to hear your stories! Go to austinfitmagazine.com and fill out the anonymous form for our upcoming Sex, Drugs & Rock ‘n’ Roll Issue.

NEW SWAG!

Tell the world that you keep Austin fit with one of our T-shirts or tank tops. Follow us on Instagram @austinfit to see the release of the newest colors and styles.

ASK SAM NOW

We’ve added a new monthly column to AFM. Ask Sam Now is your go-to source for open and frank advice on matters ranging from practical to taboo. Topics of discussion include health, fitness, wellness, nutrition, supplements, and sex. Got a question? E-mail asksam@austinfitmagazine.com!

14

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7


WHEN YOU JOIN THE Y, you’re committing to more than simply becoming healthier. You are supporting the values and programs that strengthen your community. At the Y, children learn what they can achieve, families spend quality time together, and we all build relationships that deepen our sense of belonging. For more than a workout. For a better us. LEARN MORE AT AUSTINYMCA.ORG

50

$

PROGRAM CREDIT

Great for Youth Sports, Swim Lessons, Personal Training & Bootcamps

Medicine In Motion Care for your active body Medicine In Motion is a highly respected practice for all sports-related injuries, nutrition and fitness, and performance-based medical care. Our 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. Martha Pyron, MD and her team are ready to lend a helping hand.

Need an appointment today? Call (512) 257-2500 www.medicineinmotion.com North 2400 Chisholm Trail Round Rock, TX 78681

JOIN IN SEPTEMBER WITH A FAMILY OR 1-ADULT FAMILY MEMBERSHIP AND RECEIVE A

Central 711 W 38th St, Suite G4 Austin, TX 78705


EXPOSURE

WINDFALL

Model: Emily Rose, @officialemilyroseg Photographer: Azfaris, @azfaris

LOCATION

Colorado River, Austin, TX

Emily and I were determined to find a perfect location so we grabbed a couple swimsuits, jumped in my car, and went on a drive. We figured if we went toward Lake Travis, or the Colorado River, we would find a decent spot. What we found was more than we could ever hope for. Windfall, something lovely discovered by chance.

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

16

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7


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

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

*must mention Austin Fit Magazine

Join us online

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

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


ASK SAM

Sam, do men really need to loudly grunt when they work out? Dear Keep-It-In-The-Bedroom, Grunting like Kong in an indoor gym, no matter how mighty you are, is not proper etiquette. If you are squaring off in competition with fellow grunters, it may be appropriate. There’s no hard evidence that says grunting recruits more force during a heavy lift to enhance your ability or strength. In fact, controlled, quieter breathing techniques have been proven to achieve peak force and give the lifter greater stability and results. There’s a place and time for everything. No talking in the movie theater. No moaning in church. The bedroom... that’s another story...

18

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

Dear Coffee-With-Cream, Alright, you tell me. Why do YOU think you need it? Are you dragging in the morning? Or is this just a case of FOMO (fear of missing out)? Experts say MCTs act like carbohydrates because they provide an immediate energy source without raising your blood sugar levels. MCT oils are known to have a thermogenic effect, enhance metabolism, and help with weight loss, digestive, and cognitive abilities. For ketogenic dieters, these oils are at the top of the list. Truth be told, not everything works for everyone. Bulletproof coffee is trending (so many recipes out there), so if you do try it, go with organic MCT oils. Maybe you’ll like those oil bubbles floating at the top of your coffee instead of cream. Maybe it’ll be that needed bolt of energy for you. Have no regrets if you try it then return to rocking your coffee with cream— there’s a plethora of healthy, wholesome options out there to explore.

Workout with greater intention. Increase the challenge and variety. Don’t make sweat an option.

3

Sam, I'm trying to get rid of the love handles. How can I lean and sculpt my abs? Dear Mr. No-Pack, Time to stop trying and start doing.

Make no mistake about it: if you can’t keep yourself accountable, you can’t achieve any worthwhile personal or professional goals. Hire an expert to get to your goal: nutritionist, dietitian, personal trainer, or coach.

4

Enough said—start making it happen. Send me the six-pack selfie when you reach success!

Time is not on your side (if you really want this). Do something every day–no excuses. Focus on your food and your fitness regimen daily.

1

illustration by freepik.com

NOW

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

Sam, are MCT oils a trend or do they really supercharge you? Should I oil up my java?

Cut the C.R.A.P: Carbonated drinks, Refined sugars, Alcohol, Processed foods

2

HAVE A QUESTION FOR SAM? ASKSA M @AUS T I N F I T M AGA Z I N E .C OM


@MaudiesTXMex WWW.MAUDIES.COM Maudie’s TEX-MEX


SUSHI MADE SIMPLE

NUTRITION

Nigiri and maki rolls are easy (and fun) to make in your own kitchen! by RAY GOGUE

Nigiri

photo by Weston Carls

*One key and traditional thing to take note of: When eating Nigiri sushi, it is suggested to place the nigiri into your mouth with the fish side touching your tongue. This way you taste the true flavors of the fish, and as you chew it blends and compliments the slightly tangy seasoned rice.

Maki Rolls *A makisu—bamboo sushi rolling mat is woven from bamboo and cotton string that is used in food preparation. They are also used to shape other soft foods such as omelets, and to squeeze excess liquid out of food.

20

Search “Sushi Made Simple” to learn how to make your next sushi night easy, and fun. AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

AUSTINFITMAGAZINE.COM


Keeping Austin Spicy Since 1989

Chicken Stuffed Avocado

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

Skinny & Margarita

#KeepAustinSpicy

Lakeline

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


NUTRITION

Cordyceps Creams and peels and masks are great, but what about anti-aging from the inside-out? Cordyceps is our go-to when it comes to the ultimate antiaging herb out there. With its ability to fight free radicals and combat stress, this mushroom is a powerhouse when it comes to getting your body back in equilibrium.

Holy Basil As most of these herbs on the list, holy basil is another great option if you're looking for a way to chill out. Also known as tulsi, holy basil helps combat adrenal fatigue (an issue a lot of us have but are unaware of!), reduce acne inflammation, balance blood sugar levels, and reduce cortisol. It’s delicious and widely available in tea form!

Adaptogen Latte

SUPERHERBS

ALL ABOUT ADAPTOGENS

Whether you’re feeling stressed or your immune system is begging for a reboot, these natural supplements aid in your body’s response to stress and other ailments. by DANIELLE SOBEL

22

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

Here’s a morning recipe to keep you energized but focused and calm throughout the day. No crash, no jitters—just clean energy. Drink in the morning or for a midday pick-me-up! 1/2 cup coconut milk (heated up on stove) 1/2 cup coffee (organic!) 1 tsp vanilla extract 1/2 tsp cinnamon 1 tsp ashwagandha 1 tsp maca *optional 1 tbsp manuka honey (or maple syrup) Heat up coconut milk on stove, add adaptogens, vanilla, cinnamon and sweetener to blender. Blend until frothy and enjoy!


RōW YOUR WAY TO RESULTS Reishi This little fungi has been buzzing around the wellness scene but has actually been used in Asia for thousands of years. A variety of mushroom, reishi is unlike the kind you’ll find in a sauté or a soup. Touted for its medicinal properties, reishi has been known to detoxify the liver, promote longevity, and help with chronic fatigue.

Astragalus Astragalus is an ancient root used for centuries in Chinese medicine. Recent studies suggest that Astragalus may protect our telomeres from degradation. In simpler terms, it is great for aging and longevity! Additionally, it is beneficial for the liver, spleen, asthma, high blood pressure, and lowering blood sugar levels.

R

FITNESS

EXCLUSIVE DEALS @ ROFITNESS.COM/AFM

Ashwagandha Also known as Indian ginseng, ashwagandha is a powerful herb known for its restorative properties. When taken over a period of time, ashwagandha has been known to decrease stress, help you focus, reduce anxiety, and help support and protect your immune system.

Maca This Peruvian superfood’s popularity has recently skyrocketed. Used in everything from baking to lattes to smoothies, maca is a powerful root that increases energy, balances your hormones (great for the ladies!), and boosts libido. Unlike coffee, maca doesn't give you those 'jitters' so it’s a great way to wean yourself off caffeine.

He shou wu Another ancient Chinese herb, he shou wu is known for tonifying our blood, increasing libido, and is highly anti-inflammatory. He shou wu has demonstrated the ability to strengthen the membranes of red blood cells, help them grow, and increase circulation.

Rhodiola Looking for a little boost to beat the brain fog? Look no further than rhodiola. Not only has rhodiola been shown to improve brain function and decrease depression, but bonus: it's also known for helping to burn fat and increase athletic performance. Hello, miracle herb.

S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

23


CULTURE

New to Austin Studios and stores for fitness-minded folks

Adelante Airstream

11410 Century Oaks Terrace, Austin, TX 78758 The Domain is getting a new addition of an Austin classic. After 25 years in Austin, local boutique Adelante will open an Airstream trailer retail space at North Austin’s popular shopping outpost in September. While the bulk of the store’s offerings remain at the Central Austin brick and mortar location, the pared-down selection at the Airstream is a return to the shop’s roots. Originally an Airstream on South Congress Ave., Adelante is updating their selection while staying true to their roots. Stop by to check out the new gameday wardrobe selection or to simply stock up on burnt orange clothing and other southwest-inspired styles.

24

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7


Marker 10

208 Barton Springs Rd, Austin, TX 78704 The Hyatt Regency Austin, a mainstay in downtown Austin, has recently undergone $70 million of renovations, including updates to their restaurant, Marker 10. With a new focus on local ingredients and an updated menu including made-to-order sushi, the Hyatt Regency’s cocktail patio brings a fresh option to downtown al fresco dining. A newly extended happy hour from 3 p.m. to 6 p.m. provides ample opportunity to try out their new $9 craft beer flight for two, or a local Texas cheese board. All of this, of course, still includes the Hyatt’s soughtafter views of Lady Bird Lake.

Caroline & Upstairs at Caroline 109 East 7th Street, Austin, TX, 78701

Situated in the heart of the buzzing start-up scene, on the corner of Congress and Seventh St., is a dining, hospitality, and co-working experience combined into one welcoming establishment. The Westin’s affiliate concept of the combined Aloft Austin and Element Austin brings its own eccentric flair to downtown, providing upscale service without the pretentious vibe. At the base of the hotel is the restaurant Caroline, which also comes equipped with its own coffeehouse and bakery as well. Caroline’s new American cuisine is open for breakfast, lunch, and dinner to guests and the general public. With healthy options like golden beet carpaccio and the quinoa chili bowl, you can fill up without feeling weighed down. One story above Caroline is the funky Upstairs at Caroline lounge—it's soon to be your new favorite happy hour go-to. Kick back on the couches inside, or play a friendly game of corn hole on the outside patio—either way, we suggest taking part in these activities with a cocktail in hand (try the “pop rock & drop it,” topped off with pop rocks). Not drinking or dining? No problem. Caroline and Upstairs at Caroline is happy to host casual meet-ups, business meetings, and remote workers or freelancers. Upstairs at Caroline photo by Aloft/Official

S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

25


CULTURE

GREEN CLEAN

Eco-friendly and effective cleaning products without harsh chemicals. by EMMA WHALEN

Loc

al

Pure and Gentle Soap

Another local gem, Pure and Gentle Soap from Seguin, Texas has the distinct recognition of having received the Champion Safer Detergents Stewardship Initiative award which is the highest award, for environmental stewardship given by the EPA. Pure and Gentle Soap has earned awards and accolades like this for their commitment to low greenhouse gas emissions and biodegradability. With unique scents like juniper berry, coconut and sweet amaretto, Pure and Gentle provides more variety than some more traditional cleaning products. All Purpose Cleaner: $12.95 16 fl oz. (from concentrate)

Puracy Puracy Home Essentials is an Austin-based cleaning product company that has grown into a national presence via large department store chains like Marshalls, TJ Maxx, and HomeGoods. With ingredients derived from coconut, olive oil, green tea, ginseng, vanilla bean and other naturally occurring sources, Puracy’s products have light and refreshing scents with the power of a more common chemical-based cleaner. In addition to their home cleaning products like stain remover, dish soap, and carpet shampoo, they also make personal products like baby shampoo, lotion, and even bug spray. You can buy their products in bundles or individually. L

l o ca

All Purpose Cleaner: $6.99 for a 25 fl oz.

26

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

Whether you’re committed to seeking out eco-friendly products or not, it’s nice to know if the cleaning product you scrub your counter with is full of harsh chemicals seeping into your food. It’s not always easy to decipher the ingredients in your cleaning products or the potential damage they can do. Here, we’ve rounded up the best ecofriendly cleaning products. Each company provides different products, but to compare price, we listed their all-purpose cleaners—a household staple.


Mrs. Meyer’s Clean Day Mrs. Meyer’s Clean Day cleaning products and soaps seem to pop up everywhere. Almost like a status symbol, a home, hotel, or a restaurant with Mrs. Meyer’s soap in the bathroom instantly gains some eco-friendly and trendy credibility. It’s not all hype and sweet smells, though. Mrs. Meyer’s Clean Day’s inventive use of essential oils from herbs and flowers results in biodegradable and mostly harsh chemicalfree products. The same unique scents in their popular hand soaps like geranium, honeysuckle, and rosemary are found in their all-purpose cleaners and home cleaning products. All Purpose Cleaner: $4.00 16 fl oz.

Method Method’s fun, aesthetically pleasing packaging is about more than just good looks. Made from recycled plastic, the bottles (especially the pump bottles for hand and dish soap) are built to last. Buying their 36-ounce refill pack allows you to keep the same bottle and reduce waste. When you are done with it, however, the plastic is recyclable and might just end up in another method bottle one day. Find their fresh scents like clementine, mint, and pink grapefruit in major chains like Target and Wal-mart.

DIY

All Purpose Cleaner: About $3.00 28 fl oz. (depending on retailer)

Recipe If you really want to know what’s in your cleaning products, consider making your own. With a few simple ingredients, you can craft your own highly-effective all-purpose cleaner and customize the scent with an essential oil of your choice. We’ve included one of our favorites from lifestyle blogger and author, Jill Nystul. You can find this recipe and more on her blog, One Good Thing By Jillee.

Seventh Generation Seventh Generation products have withstood the test of time. Over the last 28 years, this Vermont-based company has grown a national and even international presence. From dish soap to baby diapers, Seventh Generation offers a wide range of household products you can trust. What really sets Seventh Generation apart, however, is their commitment to environmental policy change. Through the “#ComeClean” campaign, Seventh Generation lobbies for changes in ingredient disclosure laws on the state and federal level. All Purpose Cleaner: $3.00 32 fl oz. (depending on retailer)

Better Life An “as-seen-on-TV” favorite, Better Life got its start on ABC’s popular start-up investment show, Shark Tank. Now available in major retailers like Bed, Bath & Beyond and Walgreens, the St. Louis-based company makes a number of products, from typical all purpose cleaners and hand soap, to more specialized products like wood polish, toilet bowl cleaner, and dryer sheets. Like all of the other brands mentioned, Better Life products are free of harsh chemicals and have primarily plant-derived ingredients. All Purpose Cleaner: $7.99 32 fl oz.

NATURAL ALL-PURPOSE SPRAY CLEANER You’ll need: Glass spray bottle 1 tsp borax 1/2 tsp washing soda 1 tsp castile soap 18 drops essential oils (We used 10 drops of lemon oil and 8 drops of wild orange oil, but feel free to use what you like!) Directions: 1) Add the borax, washing soda, and castile soap to the glass bottle. 2) Pour two cups of hot water into the bottle, and shake well to incorporate the ingredients. 3) After mixing, remove the top and add the essential oils to the spray bottle. Replace the top, then shake lightly again.

“This spray is perfect for cleaning up greasy smears and smudges. The washing soda cuts through tough grease, and the essential oils will add a beautiful shine. Use it in the bathroom, on your kitchen counters, on your walls, and on your appliances for a thorough, all-natural clean!” S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

27


CULTURE

Free Day of Yoga

September is National Yoga Month and on Sept. 4, 2017, the city of Austin will come together to celebrate Free Day of Yoga! Participating studios across the Austin area offer free classes as an opportunity for people of every age and fitness level to try yoga for the first time, experience a new style of yoga, or share yoga with friends and family. No matter where or how you choose to commemorate the occasion, we invite you to give crow pose a shot. This single pose is an amazing full body workout. It works your arm and core muscles, while also strengthening your wrists, upper back, and legs. Erinn Lewis, co-owner and instructor at Sukha Yoga, shows you how to pull it off.

If You’re New to Crow: 1. Place a block under you like a little perch. Step on to the block. 2. Spread your toes, press through the mounds of your feet and lift your heels. 3. Split your knees wide and stretch your upper body forward and down. 4. Lengthen your arms, placing your wrists as wide or a little wider than shoulder distance apart on your mat. Fan out through your fingers and release your skull. Breathe a few slow, deep breaths here. 5. Slide your arm into your inner upper thighs. Suction your arms and your legs against each other.

Crow Pose (or Bakasana) To Start: Warm the body up with

a few rounds of Sun Salutations. Wiggle out your wrists. Keep your breath full and steady.

6. Bend into the elbows, stay lifted on the toes, and split your knees, positioning them as high on the triceps (upper arms) as possible. Think about taking the knees all the way up to the armpits. Set and soften the gaze forward. 7. Transfer your weight and squeeze into the midline, pulling the pit of your belly in and up. 8. Lift one foot and squeeze the heel toward your butt. If you feel stable, lift the other foot off the block. Or alternate lifting each foot until you’re ready to take flight.

To see the full schedule of studios hosting classes, go to freedayofyoga.com.

28

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

model Erinn Lewis of Sukha Yoga; photography by Brian Fitzsimmons


SPECIAL PROMOTION

Men’s Health BY JUST IN SIM O N & TO NY L AU RE T TA Clinic Director Doctor of Physical Therapy Orthopedic Clinical Specialist Texas Physical Therapy Specialists - South 801 E. William Cannon Dr., Suite 225, Austin, TX 78745

M

en’s health starts with a conversation about testosterone, the primary male sex hormone in the body. We have known for sometime now that many environmental factors play a role in maximizing serum testosterone in men, which include a healthy diet, good sleeping habits (no more 2 a.m. Netflix binges gentlemen), and limiting stress. Furthermore, regular exercise and weight lifting can help maximize serum testosterone levels, and improve a man’s overall health. Here are four reasons your Physical Therapist is the perfect health care provider to help you maximize your manliness. Comprehensive screen of the Musculoskeletal system. Physical Therapists are experts of movements, and a good PT will perform a comprehensive screen of major muscle groups, along with joint mobility of the entire body. Joints need to be able to move through an established range of motion (ROM) to maximize muscle function. Your PT will identify and address any relevant impairments or loss of ROM to minimize risk of injury as you build strength.  The foot bone is connected to the knee bone. This concept is known as regional interdependence and in some sense does matter. PT’s have a host of standardized objective and measurable tests to determine how your body works together, while identify-

ing any major asymmetries. The Functional Movement Screen, Selective Functional Movement Assessment and Y-balance test are all tools which can show relevant movement impairments. As you progress through a treatment regime, these tests can be readministered to show objective improvement. Power muscles need support. Many olympic lifts require exceptional “form” to be performed safely. A spine without muscles will fail with as little as 2 newtons of compressive force. Elite powerlifters can safely put 17,000+ newtons of compressive force through the spine due to their highly trained deep stabilizing muscles. A good PT will evaluate the strength of these deep muscles, and train you to use them in positions required to add muscle to your body. Exercise Fads feel Bad. We have all made a New Year resolution to get fit. We then buy a video series and don’t make it past the second week. Exercise fads ASSUME a high baseline fitness level. Your PT will safely progress you to a level of strength and fitness required for competent exercise at your home and gym. Injuries are a major barrier to adding muscle and maximizing testosterone, and are best prevented, rather than treated. Your PT will help you achieve your overall movement and fitness goals related to strength.

S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

29


Tyler H by Gretchen Goswitz

What started as a surprisingly balmy morning in Austin has quickly turned into another summer scorcher. Tyler Haney and I sit on the steps adjacent to Outdoor Voices' flagship store, her dog Bowie in tow. I am regretting my decision to wear jeans to this interview, as I wipe the first drip of sweat from my brow in attempt to manage some semblance of composure. 30

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

Haney, however, is barely glistening. She is chipper, greeting passersby with a smile and light banter as they mosey through the Clarksville neighborhood. This store—and her four others around the country—is intentionally located in a residential neighborhood to make it as convenient and welcoming as possible. You shouldn't have to go out of your way to get there, she says; you should be drawn to pop in a couple times a week. To no surprise, it’s also the way she wants her customers to think about physical activity. “I always think about people who live the OV lifestyle as being ready to crack a smile, or all about activity for fun rather than the pressure to perform,” she says. “We talk about building a brand that approaches activity with moderation and ease and humor and delight.” What kind of fearless leader would Haney be if her lifestyle didn’t reflect that? One thing is certain: she wouldn’t be the

warm ray of sunshine everyone knows her to be. “I have to work out every day, otherwise I’m not as focused or clear or nice of a person,” she admits. Mental clarity is the major benefit of Haney’s daily exercise routine—her toned abs are just a bonus. Twice a week she logs three miles (typically on the trail around Lady Bird Lake), and on the daily, she takes Bowie for a walk. Haney is partial to Pilates and swimming, and will drop into an energizing dance class called “Moves” during her frequent business trips to New York City. “For me it’s really about balance and variety, but routine in the sense that I always do three miles. I always go to the same Pilates studio.” Haney says. “This different thing every day is the routine.” Her regimen is anything but monotonous. She always jogs alone, using it as a time of kinetic meditation. Dancing, on


Haney PHOTOGRAPHY BY WESTON CARLS

S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

31


the other hand, elicits an adrenaline high that's unparalleled. Everything in between—hiking, Pilates, and beyond—adds an element of social engagement. “The outdoors is a key part of the way I stay inspired to be active as well as making activity social. Either going with friends or bringing friends along with me. That’s a key way to add consistency,” Haney says. Life hack, noted. It was at this point that I was beginning to wonder how Haney has outwardly mastered the chaos of internally running through a neverending to-do list, while seemingly staying in the present with me. It would be easy to chalk it up to age and assume that being a 28-year-old CEO is tied to some degree of naiveté. Haney is grounded, though, and wise beyond her years. Outdoor Voices grew out of this very wisdom. Haney identified a “white space” within the market that was ripe for the taking. Some investors only saw the naïveté. The common response to her ambitious plans: “Yeah, right.” “I’ve always said that we’re building the next great active wear brand. Nike and Under Armour and Lululemon—those are big brands. Investors at first would say there’s no space for this. It was laughable that we wanted to go up against these big established brands,” Haney says. Haney took hold of that proverbial white space, colored it with an array of navy and gray, and called it recreation wear. Then, she took it to the internet, where still to this day, OV attributes to 70 percent of sales. Over the last three years, Outdoor Voices has proven that it has sticking power. Through traction, Haney and her team have been able to make a case for where the brand and product resonate. “I really wanted to get away from shiny black spandex. I couldn’t stand that everything was black and neon. That was intentional—to sit far away from the Nike legging. I wanted to show people that you can work out in gray,” Haney says. As OV has grown, they’ve rolled out even more colors that were once a rarity in active wear lines. Haney was unafraid of pastel pinks, cactus greens, and pale blues because she was confident in the integrity of the material. Not only do they hide visible signs of sweat, but they also don’t highlight imperfections on the skin. They’re made for everyone. Femininity meets athleticism by way of neutral palettes and minimalist design. And although most of OV’s sales are generated largely by a younger millennial female crowd, the menswear line shouldn’t be overlooked. Its men's clothing ditches the macho vibe and goes straight for what most people

32

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

want to be: approachable. Haney says come October, customers can expect a much more robust men's line. There are obvious similarities from an aesthetic standpoint, but men’s is more activity specific. The women’s kits are fitting for a wide range of recreation, whereas the men’s capsules will have more of a tech focus, specifically geared toward running, training, or cycling. The more Haney references the industry’s big brands, it becomes increasingly apparent to me how fired up she is about bringing her brand to that level. She wants to take them on, yet in true OV fashion, she doesn’t want them to be directly competing. After all, Outdoor Voices is dressing a completely different demographic. “I’ve always said that I want this brand to be friends with Nike, but support a different group of people. I love the idea and notion of traditional sponsorship. We wouldn’t sponsor athletes, though. It’s like, Nike would sponsor the athletic program, but how do we sponsor the rest of the student body—the daily exerciser at UT?” In part, this is where the Outdoor Voices “doing things” mantra came from. Doing things, is better than not doing things, Haney says matter-of-factly. Daily recreation doesn’t have to include heavy weights, PRs, or a finish line. It’s about showing up and freeing fitness from performance. The way Haney sees it, the other brands are about being there first, while OV is about being there more frequently. The notion of daily recreation isn’t focused on the length or intensity of your workout, but instead, the fact that you’ve arrived and you’re ready to move. (And move with joy!) “They’re focused on athletes and we’re focused on exercisers. It’s a little bit nuanced but when I started OV I remember thinking, ‘I bet there are so many people who want to be more active, but the connotations of being an athlete can be intimidating,’” says Haney. Outdoor Voices has coolly convinced shoppers to ease into recreational activity by pivoting from imagery of musclebound elites to nontraditional models. That doesn’t mean Haney is shying away from celebrities. When Lena Dunham (who is widely known for being unapologetically proud of her size 22 frame) donned a full Outdoor Voices kit while jogging in a scene on her show, Girls, Haney felt like the OV brand was finally widening the aperture of people who wore the clothes. Lena Dunham

“Lena is a good example of what Nike and Under Armour have not done. She wasn’t the traditionally fit person and having her represent the brand showed people who weren’t comfortable wearing spandex that yes, they can wear it,” Haney says, beaming with pride. Despite having a handful of major influencers dressing head-to-toe in the clothes, Haney stresses the importance of preserving the warmth and friendliness that OV has held since its inception. Haney is inviting and upbeat—an embodiment of the Outdoor Voices brand—but I do catch her wince for a second. I heard you don’t like the word athleisure. “Everything I make is meant to sweat in. It’s really truly rooted in activity. Athleisure to me is to-and-from wear, or brunch wear, which gives me the heebie-jeebies. It’s hard to build a brand like a Nike or Under Armour when you’re not focused on an activity someone is doing,” she explains. “It takes a certain level of dedication to actually get up and go exercise.” Still, Haney is understanding. Considering how comfortable the clothes are, she can see why people would want to dress in OV for a trip to the grocery store. However, to grow in a way that impacts as many people as Nike, the brand must be focused on the portion of time that is spent exercising. That’s why the emphasis is on recreation. “Recreation for me is really the lens through which we make exercise appealing. That’s the way we package it—for people to do it more often.” The business is still very young, and the rate of growth isn’t expected to slow anytime soon. With two stores in New York, one in Austin, Dallas, and the newest Aspen store blasting through sales records, OV is making its mark. Haney bounces back and forth between Austin and New York, where her corporate team is split. She’s currently in the process of consolidating the company headquarters in one city and rooting down in East Austin. “We’re really focused on going to places that have a lot of recreational electricity, where people are out there moving and already know this way of life,” Haney says. No doubt about it, with Outdoor Voices settling in Austin, the brand is sure to add some spark to the city.


S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

33


Sergean

34

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7


nt Omar “Crispy” Avila

by Laci Mosier

photography by Weston Carls

“My story is a success story more than anything,” says Sergeant Omar “Crispy” Avila, a recipient of the Purple Heart, Combat Infantry Badge, and numerous other awards with valor.


Omar Avila was sitting in his ninth grade history class when he made the decision to join the military. It was September 11, 2001 and planes had just struck the World Trade Center. Feeling overwhelmed with an enormous obligation and desire to protect his family and country, he decided at 15 years old that he needed to help. On his 18th birthday, he made that commitment official, enlisting in the U.S. Army as an infantryman. In 2004, Sgt. Avila shipped out to Iraq for what would be his first and last deployment. It was one of the most volatile periods of the Iraq War, with each day bringing heavy combat and casualties. Nearing the end of his 11-month deployment, Sgt. Avila’s platoon was sent on a final mission to patrol through Adhamiyah, an area of Iraq with limited American presence and, at the time, the last known location of Saddam Hussein. As Sgt. Avila’s group moved through the streets, the last Humvee in their convoy was struck by an IED. Shockingly, the only damage incurred was a flat tire. They kept moving, pushing forward. But the initial IED was part of a much larger ambush. As

36

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

they advanced into enemy fire, Sgt. Avila’s vehicle drove over a 200-pound IED. This time, the damages were catastrophic. Having hit their fuel tank, the resulting impact was so explosive it sent their near 8,000-pound Humvee six feet into the air. One teammate was killed instantly, while other soldiers leapt from the vehicle. They were stuck in the middle of the kill zone. Without hesitation, Sgt. Avila climbed into the turret of his Humvee, now engulfed in flames. Manning the mounted machine gun, he provided cover fire for his teammates, suppressing the 30-40 armed insurgents surrounding them. “I was aware of being on fire, but was far more concerned about the other guys,” says Avila, who unwaveringly remained at the gun, firing round after round, protecting his men as the fire raged. Eventually the vehicle grew so hot that

grenades and other ammunition began to cook off before he could even fire them, forcing Sgt. Avila to jump from the roof of the burning vehicle, breaking both of his femurs on impact. Instincts kicked in and he began rolling in the dirt, attempting to extinguish the flames now enveloping his body. In the seconds that followed, time stood still as he lied in the middle of the road, alone, weapons firing all around him while his teammate sprinted to grab a fire extinguisher. The last thing he remembers is being wheeled through the hospital in Iraq, shouting to his buddies that they would see each other again soon. He woke up three months later at the VA hospital in San Antonio with no memory of leaving Iraq. Two of his fellow soldiers had died. Avila had sustained life threatening injuries and been placed into a medically


induced coma. More than 75 percent of his body was covered in third and fourth degree burns and part of his right foot had been amputated. But against all odds, Avila was alive. The weeks that followed were harrowing. Avila endured a grueling daily routine of skin graft treatments, requiring the injured skin be debrided so the new skin underneath could grow. Nurses would take him to the shower, peel off his bandages— an unimaginable pain itself—and begin scraping away his skin with what he says looked like a metal bristled grill brush. This went on for months. The pain was so excruciating he would pass out during each session for the first month and half. Nine years and 102 surgeries later, Avila beat the odds, and is thriving as a motivational speaker, professional power lifter, and daily inspiration to thousands. With the self-imposed nickname

“Crispy,” Sgt. Omar Avila has found enduring optimism and even humor in his unfathomable situation. “I’ve seen a lot of other guys worse off than I am, and seeing them happy and smiling and having a positive outlook on life makes me think, ‘If they can do it, why can’t I?’” But he concedes that maintaining optimism does not always come easy. “You have to work for it,” he explains. “There are definitely moments you start doubting yourself and telling yourself you’re worthless. Survivor’s guilt is very real. You start wondering why you survived and others didn’t. But the moment you let those thoughts take over— you’re done.” “The guys who never made it back are my motivation,” he says. “It’s a constant reminder to be happy to be alive. It’s a gift. We take for granted that we get to wake up every day.”

A year ago, Avila had to have the remainder of his right foot amputated due to cancer. A week later he was back at the gym. Today, Avila holds the Paralympic world record in both deadlift and bench press. “I wanted to accomplish something that had never been done,” he says. “Motivating others is what motivates me. The thing about burns—it’s not a disability. It’s just a little challenge, but I don’t think we would call life ‘life’ if it were easy,” he says. “There are always going to be challenges. These are the times we find out who we are. You just have to remember there is always a greater outcome,” he says. “If I could do it all over again,” he pauses, “I would.”

S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

37


38

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7


“Mighty Kacy” CATANZARO

A gifted athlete and Division 1 NCAA gymnast, Catanzaro took the world by storm when she became the first woman ever to At 5-foot flat and complete NBC’s American Ninja barely breaking Warrior obstacle course at the 100 pounds, Kacy show’s city finals in Dallas 2014. Catanzaro isn’t The fiercely competitive show exactly who you attracts elite athletes (many of imagine when you whom are former Olympians) hear the nickname challenging them on a number different obstacles, includ“Mighty Kacy.” But of ing scaling the infamous 14-foot mighty she is. tall “Warped Wall.” In its nine seasons, only a handful of women have completed the course. So, how does a petite gymnast go from balance beams to crushing obstacles most men fail to complete? Growing up, Catanzaro spent hours in the gym. She began tumbling at just four years old and advanced to a competitive team before her 10th birthday. Over the next decade through college, gymnastics was, for all intents and purposes, her full-time job. After graduating from Towson University in 2013 and closing the chapter on a near life-long career as a competitive gymnast, Catanzaro felt a void. “At the time,” she explains, “gymnastics was all that I had ever known. When that was over, I was kind of lost.” Catanzaro was hungry for a new challenge. She quickly set her sights on a feat bigger than anything she had done before. As a kid, she and her dad loved watching Sasuke, the Japanese show that inspired American Ninja Warrior. It didn’t take long for her to make conquering the ANW course her next objective. With tens of thousands of applicants, Catanzaro wasn’t even sure she’d make it on. “I figured ‘something like that would never happen to me,’ but I wanted to give it a try anyway and decided I wouldn’t let any doubt get in my way.” A week after graduating college she was driving to Texas to join the Alpha Warrior team in San Antonio, where she began to train voraciously for the qualifying course. Her training schedule included anywhere from one to four hours a day of high intensity training. “I would do body weight circuit training and high repetition body weight exercises as my main workout to stay strong and lean, and then add on any additional training, such as obstacle course or rock climbing.” Her training became her world—a life she was well accustomed to. “My life as a gymnast taught me extreme discipline and a strong work ethic. I learned to work through failure, overcome defeat, and keep pushing when you think you have nothing left.” Her gymnast mindset and small but mighty stature primed Catanzaro to be an unlikely course challenger. Going into the city finals, Catanzaro says, “I wasn’t really sure what to expect. I knew I was more than capable, but I also knew the chances of everything going according to plan were slim, coming in as a rookie.”

by Laci Mosier

photography by Brian Fitzsimmons

But Catanzaro didn’t let her size hold her back. Instead, she leaned in, using it to her advantage. “I have always had to approach things a little bit differently to make things work for me. I can’t make myself any taller, but I can do things differently to try and succeed.” And succeed she did, gracefully conquering obstacle after obstacle, seeming to barely break a sweat and leaving audiences in total awe. “I feel as though my size works both ways,” she says. “It’s good to be lean and light on obstacle courses because it is less weight to hold up when you are hanging from your fingertips, but it does cause problems when I am trying to reach for something far away.” Audiences chanted and cheered for Catanzaro as she moved with calculated grace and precision, strategically working her petite frame to her advantage and at other times, putting all her force into propelling her body from one segment of an obstacle to the other to achieve the same results her taller male competitors could effortlessly reach.

S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

39


As she closed down the course approaching the infamous Warped Wall, the crowd grew louder and louder. This was the moment she had been waiting for. “Being five feet tall makes the Warped Wall a lot taller,” she says. Audiences were shocked as she took off running, reaching the top of the wall within seconds. Once on top, she looked as stunned as the crowd. “I remember thinking how badly I wanted to get there, everything I had sacrificed to make it happen and, finally, here I was looking over the crowd exploding in excitement, and I just felt pure happiness.” That day “Mighty Kacy” was immortalized as the first and, at the time, only woman on ANW to ever make it as far as she did. “I didn’t expect it, but I definitely wanted it! The show had made it a huge deal that no woman had completed the course, so I think it made the women competitors feel like it was impossible. I wanted to complete the course to show myself, but also, show everyone else, that it was possible. I wanted to empower the women to break through and not be afraid.” Catanzaro has gone on to appear on several seasons of ANW and continues to be a fierce competitor.

40

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7


Run on the Nut Trail to austiNuts For Your Healthy, Fresh, Dry-Roasted Nuts & Seeds No Oils or Preservatives are used!

austiNuts customizes gifts for all occasions. We deliver and ship!

2900 W. Anderson Ln, Austin, TX 78757 | 512-323-6887 info@austiNuts.com | austiNuts.com


Karen Pierce by Lauryn Lax

The former CrossFit Games competitor and coach at CrossFit Jääkarhu said she’s been conditioned to "be prepared for the unknown,” ever since she found the sport of fitness in 2009.

42

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7


Little did she realize, eight years ago, that she’d actually be training for a different type of “unknown.” Instead of anticipating a random WOD (workout of the day) in the gym or competition floor, she was preparing to face cancer. And while no one wants to expect that battle, Pierce turned it into a different type of competition—ultimately coming out on top in the process. “You have cancer.” Three words no one wants to hear, yet three words that 1 in 2 men and 1 in 3 women will hear at some point in their lifetime. Pierce was one of them. Cervical cancer to be exact—a disease that 1 in 3 of those diagnosed do lose their life. At age 29, Pierce was feeling on top of her game. “I was in the BEST shape of my life when I was diagnosed. I looked great and felt even better,” she says, adding that her fitness was a silver lining in her disease, “I entered my cancer battle in the best health condition possible which I'm sure has a lot to do with the fact of why I'm still in remission photography by Brian Fitzsimmons

three years later,” Pierce says. The diagnosis came to Pierce in early 2014, when she began experiencing bouts of random bleeding. Her annual trip to the OB-GYN resulted in an abnormal pap smear, and a few weeks later she was back for a biopsy of the abnormal cells. The next week, Pierce’s care-free life was turned on its head. “My nights quickly turned into internet searches of any word combinations on anything dealing with ‘endocervical adenocarcinoma in situ.’ In other words, I had Stage 0 cervical cancer—the cells were acting up. Once they passed through a certain membrane they would be considered cancerous cells,” Pierce says. The doc referred Pierce to consult with a gynecologic oncologist to dig deeper into the diagnosis, but since they did not take her low-coverage insurance, Pierce figured she’d get by the best she could until she really needed the appointment or could figure out other funding options. In true inner-athlete resilience, Pierce did her best to get on with her life, as usual. “I was eating clean. I was pain free. And the CrossFit Open was coming up in March and that was really my focus. Can you say ‘denial?!” Pierce says. Pierce ended up placing 4th in the region and 68th in the world in the Crossfit Open, while trying to deal with and suppress the bleeding symptoms. “It was nothing a tampon couldn’t save,” Pierce said. She continued to train and prep for the CrossFit Regionals. Come May, however, on the cusp of the competition, Pierce’s body had a different agenda—the bleeding ensued—in a much heavier and frequent manner—and didn’t stop. She forced herself to fight through

the big event, but knew that even the Stage 0 cancer was bigger than she could handle alone—even though it seemed no doctor would still take her insurance. “I was miserable. I couldn’t stop bleeding to save my life. This left me tired and very fatigued mentally and physically, resulting in a horrible placement at Regionals. Even after all the hard work I had put in,” Pierce said. After the competition, all the pieces Pierce had tried to hold together seemingly fell apart, and she found herself at MD Anderson in Houston being told she’d progressed to Stage 2b cancer, and that she’d never be able to get pregnant. In that time frame, she was also informed she would need to have a hysterectomy, on top of radiation, chemotherapy, brachytherapy and IVF treatment to preserve her eggs. “By this time, everything came to a halt. My ‘competition’ became cancer. Everything I did now revolved around cancer and my treatment. I was very limited in my abilities...even the simplest of actions were hard. I was taking multiple naps during the day, even on gym floors and a lot in my car,” Pierce recalls. Despite her zapped energy, Pierce stayed connected to her fitness and fitness community. In fact, she believes it’s one of the things that kept her sane. “Some days were better than others, but the idea of stopping or quitting training never crossed my mind. I was at the peak of my fitness levels going into battle and I wanted to get as close as I could back to that as soon as possible. I knew what I had to do—I preach it to my athletes on the daily. I had to take care of my body on and off the training field, surround myself with a strong community, stay positive, and be strong in my faith,” Pierce says. Pierce did just that, making one hell of a comeback—even qualifying with her CrossFit team the following year for the 2015 CrossFit Games. Three years later, she is cancer-free, and back to training and coaching for the love of the game. She also started her own nutrition and meal prep business, as well as blog and brand Living Amped to spread the same positivity and healing that her health and fit lifestyle has given her. Additionally, she is currently becoming fluent in sign language in order to coach the gift of fitness for those who are hard of hearing “Fitness gives you freedom,” Pierce says. Adding, “Living a fit lifestyle gives me opportunity to see and do many things others are unable to. It’s never a question or worry of my physical ability.” afm

S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

43


Battling

Your

Body Even the fittest folks struggle with body image. Here’s how they manage the love–hate relationship.

44

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

Kyle Brown– Latham When and why I love my body I try to be mindful of loving myself and my body as much as possible every single day. I start my day off with stretching and it helps me center myself and focus on the positive things that are all around us. I have learned that if I focus on the positive, I can actually work on increasing the positive, and it naturally will drive the negative out. Both perspectives can't live in your active mind space at the same time. If I start feeling down and depressed or start tearing down what I see in the mirror, I have to step back and refocus my energy to find the positive and things start to realign.

photography by Brian Fitzsimmons


When and why I hate my body When I was heavier I hated myself. I used to be so focused on the negative that it quickly became all I could see. I still struggle with what I see in the mirror sometimes but I have to remind myself how far I have come and try to keep a positive mindset, because it shapes the world around me. How I’m working through the struggle I continually set goals for myself and never give up on bettering myself. I didn't take any before pictures at my heaviest because I was so ashamed of how I looked. It took losing about 60 pounds before I even had a photo of my “before body.” Losing 200 pounds left my body with tons of excess skin. When I find myself trying to hide something in a picture before I post it, I have to remind myself of how far I have come. My plastic surgeon, Dr. Rocco Piazza, did an amazing job with my first excess skin removal. He removed 2.5 pounds of skin that was 12" wide. I'm not going to lie, it is a struggle because I am harder on myself than anyone else and I really want to know what my body looks like without the extra skin around

my pecs, sides, and back that weren’t removed during the initial surgery. I love who I am now but I just know there is so much further I can push my body. I had an accident three years ago resulting in a twisted spine with three herniated discs and a fractured vertebrae. The accident was so damaging because of my weight. I am working with Dr. Andrew Newell at Full Life Chiropractic and he has done wonders for my health. I am looking forward to finishing my chiropractic treatment plan so I am able to have a pain-free life. It's only been about six months of treatment and my range of motion is so much better that I'm able to start S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

45


activating and engaging muscles on my left side that were once paralyzed due to my body's protective and coping mechanisms. I am getting stronger by the day thanks to my drive to heal myself and through the care of Dr. Newell. How do you honor your body? I honor my body daily by being mindful of keeping my mind focused, maintaining my clean eating habits, and continuing to pursue progress with my workouts. There are days when I don't feel like working out, but thanks to my husband's five-minute rule I always end up making it to the gym. The rule is simple: Give yourself five minutes of working out and if you still feel like going home then you can. I have never gone home once I put in the first five minutes. I have never regretted working out but have many times regretted not working out. —Gretchen Goswitz

Adrien Adams Adrien Adams’ body has adapted from years of eating disorders, figure competitions, and most recently, pregnancy with her first child. Even with 10 years of experience in the fitness industry, the co-owner of CrossFit Round Rock is not immune to the airbrushed culture of beauty and health. As a soon-to-be mother, the struggle with her body is even more arduous as she finds ways to deal with the struggle, starting with her mindset. When and why I love my body I love my body most when I am consistent with my food prep and workouts. It is more about how I feel than how I look. Knowing I feel good, strong, and healthy is far more important than a number on the scale or poorly lit mirror. Right now, I love looking at my belly knowing my body has a goal in mind to adapt to the needs of another human being. Everyday, I have to accept that my body is going to change. Through the BirthFit program I continue to pray, journal, eat clean, and train for the biggest event my body will ever do. I only get one shot at growing this baby. Missing any of it because I have a moment of self doubt is not an excuse. I want to be the best version of myself when I go into childbirth.

46

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7


2013

How I’m working through the struggle In the first trimester, I did not feel like myself. It was so embarrassing that my eating disorder was still intact, eating low calories and trying to work off food. I would feel bad about eating more and getting on the scale. I knew that the hardest part for me was knowing my body was going to change, and I could not control it. Hiding those emotions and changes would take away from the experience. In BirthFit, we focus on honing the mindset by being present in the moment, open to growth, and grateful to welcome this transition with an open heart. The mindset was key for me. I like to be in control, but right now, I am not, and I have to be open to the changes I will have to make in my daily routines. I have to learn to love what my body is doing.

When and why I hate my body Seeing numbers on the scale can have an impact on my mood, but I feel it more when I am unprepared to nurture my body. If I have an off day with nutrition it doesn’t matter that I look the exact same—I feel different. With body dysmorphia, I can never see myself the way other people do. In the fitness industry, my aesthetics determine if I get business. I have to look the part, and I do not always feel like I do, especially when I compare myself to others. But during this new journey into motherhood, I have realized I can’t let moments pass me by because I am worried about what I look like. It is all in the attitude in how you approach it.

A moment I was proud of my body We never wanted children. We ran a business and it just wasn’t in our plans. About 18 months ago, the thought of a child grew heavy on my heart. At age 34, with a history of eating disorders and other medical conditions, I never thought I would be able to get pregnant, let alone so quickly. It was something my husband and I left in God’s hands. Within four months, it all became so real knowing we were bringing a human into this world. After all the checkups and tests, I was so proud that body was going to be a perfect home for my child. And through all of this I discovered how much more my husband, Landon, has given me. He gave me the gift of healing. Though my eating disorders will never go away, and I will battle it for the rest of my life, I have the strength to work through it everyday. What the future holds Raising a human in this new world filled with curated, photoshopped images is not going to be easy. For any women out there struggling, know you are not alone and I am here for anything you might need. —Angela Vega

photography by Weston Carls

S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

47


Judy Pusch When and why I hate my body I hate my body when I believe that my success at doing something depends on how I look compared to the people around me who are doing the same thing or something more challenging. For example, I hate my body most when I'm at a swim meet and I see competitors in the 50+ age groups who have firm bodies that tuck nicely into their tech suits and then make swimming the 200 or 400 IM look easy. I can’t help but think that I’ll never swim an IM well because I don't look like them. I also dislike when I begin to believe my body is deceiving me. Often times, I’ll feel good about how I look at an event, like a

48

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

party, and then later see pictures of myself in the group photo and see myself as standing out like a sore thumb. When and why I love my body When I first started swimming as an adult, I couldn’t swim more than 25 yards without taking a break. I was frustrated with the fact that my will to swim outlasted my physical endurance. I’ve turned that upside down and now my physical endurance outlasts my will to swim. I love the fact that my body is now challenging my will instead of the other way around. Recently, a close cousin of mine passed away. Like me, he fought morbid obesity for over 30 years and after seeing me lose the weight and after seeing how happy I was

with my new active lifestyle, he finally decided to seek help for his weight issues. Unfortunately, he died from heart failure a couple of weeks after making the biggest decision of his life. I’m grateful to my body for keeping me alive and not giving up on me long enough for me to realize it was finally time I took better care of my body. Many people don’t have that opportunity—for many, hitting their rock bottom is too late. photography by Weston Carls


How I’m working through the struggle I’m developing the guts to be honest with myself so I can recognize my irrational thoughts. For example, I may say to myself, “I don't believe I can do this because…I don’t look like anyone else who’s doing it.” That’s pretty nonsensical when you say it out loud. I’m developing the guts to begin trusting people with my thoughts and feelings about my body. Fat shaming breeds mistrust. Fat shaming steals a person’s ability to trust anyone. I’m finally starting to stand up to

my shame and say, “To hell with mistrust. If I take a chance and confide in you about how I feel about how I look and you use it to shame me, you’re the shamed one, not me.” It's not an obvious concept to someone who’s been hoarding and internalizing the opposite perspective most of their life. And finally, asking for help when I feel like I’m failing or in a downward spiral or burning out and wanting to give up. This is the hardest of my struggles. At first, I think maybe it’s hardest because it goes back to my struggle with trusting people but I think it’s more about me not wanting to find out that my feelings may be right on target—that maybe I am failing or burning out.

A moment I was proud of my body Since I first began taking better care of my body, I’ve had many of these moments, but I think my most proud moment was when I raced the Alcatraz Sharkfest last year. It was my first Alcatraz swim and like any other “crazy” open water swimmer, I was determined to race it without a wetsuit. I walked into that race with only two goals: to finish it and to finish it without dying. I never expected to win my division. I still have a hard time wrapping my head around that one. I’m still like, “Did my body really do that?” —Carrie Barrett

S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

49


STYLE

Sweat to Style From

Transforming trainers outside the gym.

by RAQUEL GREER GORDIAN

It’s easy to figure out what to wear to a workout, but for fitness trainers, dressing for life outside the gym can be a little tougher. Raquel Greer Gordian, founder of Greer Image Consulting, visits the wardrobes of three Austin trainers to put together fashionforward looks for their lifestyles. photography by Brian Fitzsimmons

50

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7


WHAT TO WEAR TO A...

NETWORKING EVENT As owner of The Barre Code Austin, Cami Kirschner is ambitious and savvy, which is apparent in her style. For this look, I pulled out her knee-high boots to accentuate her power and presence. The key to a great outfit is knowing when there’s too much or too little, so I finished the look with a few clean and simple pieces. The blazer, tee, and jeans play into Cami’s straightforward personality, while being effortlessly professional.

S E P T E M B E R 2 0 1 7 / A U S T I N F I T M AG A Z I N E

51


STYLE

WHAT TO WEAR TO...

DATE NIGHT

Brittany Collinge is a nurse who takes her fun-loving attitude to teach at Wanderlust Yoga. For her outfit, I enhanced the colors and textures of her balayage waves through the leather, suede, and stretch cotton in her outfit. The no-frills shape of her moto allows her to fit in a downtown setting, while the caramel color makes her warm and approachable for date night. Accessories are key for any outfit, so I tripled her necklaces to accentuate her playful personality while also adding romantic, feminine detail.

52

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

photography by Brian Fitzsimmons


WHAT TO WEAR...

OUT ON THE TOWN Flor Beckmann is a Nike Master Trainer by trade and Texas girl at heart, so for an evening out, I combined her edgy style with Western details. The doublebuckle belt is a vintage-inspired piece, and I updated it with her cream leather vest. Mixing metals is a simple way to make a neutral outfit more energetic, so I popped her silver buckles with gold-trimmed black booties.

S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

53


STYLE

Organize Your Life by HALEY BAROS

I

f you’re anything like me, you probably look at the clutter surrounding your space and wonder, “Isn’t there somebody that can come and organize this for me?” Margaret Williams, founder of Edit Spaces, is a professional home organizer and styler, and she just might be the answer to all of your organizational prayers. Williams is an Austin local, born and raised, but moved to New York City after college to work in the art scene. Five years into her time in the Big Apple, she listened to the advice of her friends (whose closets she willingly helped organize) when they said, “You should do this for a living!” Since then, she’s relocated back to Austin and has been creating order and managing material chaos on a professional level.

54

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

photography by Kady Dunlap


ROWING TEXAS CENTER

QA &

What is the first thing you do with your clients when you agree to help them organize a particular space? First thing, I’ll do a complimentary consultation where we’ll discuss what it is that the client wants and needs. I’ll take photos, measurements, notes, and we’ll talk about the plans and the outcome. Later, I’ll send an email with the logistics: a supply list and the cost. How much do your services cost? I have a fixed rate of $100 per hour, unless the client just needs a mini-edit, which is essentially just an expanded consultation. With a mini-edit, the client wants to execute the project on their own, I just help them get started. What is your process? I always tackle one space at a time and I make sure start and finish one space before moving on to the next. I help people find the right system and supplies, and suggest the right bins and labels to create order. What would you say the most common problem area is that clients struggle with in their homes? Definitely pantries, because the items

Fall Special

7 Months for $349 or 13 Months for $499

with Margaret Williams

inside are bulky and have no particular shape. Also, closets! People often have way too many shoes, socks, and pairs of underwear, but they don’t have the storage capacity for it. Let’s talk on a smaller scale. How would you organize a gym bag to make the transition from work to the gym a little easier? Be proactive. Pack a bag the night before. Have a bag that you LIKE and want to carry. If you like to look at it and want to carry it, you’ll be more likely to keep it organized. Have different pouches and sections within the bags—have a pouch for your toiletries and a pouch for your gadgets. What is the most rewarding aspect of your job and what is your biggest success story? My job is totally about solving a puzzle. I love creating something sustainable and maintainable for my clients, and you can’t beat the feeling of seeing their excitement and shift in mindset to get on board with the organization that I planned. I suppose my biggest success story happened about a year ago. I helped organize the entire kitchen at Patricia’s Table, a cooking school for children and adults.

MARGARET’S PRO TIPS Pick one small space. Start with a drawer, or something very manageable, and then move on from there. If you see success in one small space, you’ll feel inspired to continue. Only bring things into your home that you either really need or really like. Always try to visually create rows in a space.

S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

55

• • • • •

Intro-to-Rowing Program (6 classes) Unlimited Rowing, Kayaking, Canoeing Unlimited Stand Up Paddling Gift Certificates Available Experienced Coxswains row FREE!

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

512.467.7799 www.texasrowingcenter.com info@texasrowingcenter.com

Listen.

Each week Jeremy Thiel, a local Austin entrepreneur, talks with innovators, thought leaders, and Austin-based entrepreneurs to share their story of success and adversity. Jeremy discovers how they do what they do, and how they amplify life.

TheAmplifyPodcast.com


SPECIAL PROMOTION

CHOOSING A CHIROPRACTOR

What You Need to Know

C

hiropractic care is a very individualized experience. If you don’t have any nagging injuries or chronic pain, a visit with a chiropractor can still have a positive outcome on your overall well being. The practice of “adjustments,” mainly to the spinal column, is said to improve neural pathway communication and release musculo-skeletal patterns of holding tension and stress in the body. Many chiropractors also perform and study "extremity" adjusting such as feet, knees, shoulders, elbows, and hands. By doing so, they can increase mobility and functionality of those joints as well as help alleviate some types of nerve pain entrapment. Anyone can potentially benefit from chiropractic care. Athletes and active people with chronic overuse injuries may find relief in adjustments that can help release scar tissue. For those of us who spend the majority of our time sitting—in an office, a car, or on the couch—tension can build, especially in the lower back. Before visiting a chiropractor, it is important to identify your individual needs. Do you suffer from chronic back pain or a nagging muscular injury? Are you often sidelined by recurring headaches?

Did you wake up with a stiff neck that isn’t letting up? All of these somewhat “mystery ailments” could benefit from a holistic health approach. All chiropractors in the U.S. have to undergo extensive graduate level education which includes a four-year chiropractic doctoral program, four national exams and statespecific exams. For most of the 14 accredited schools of chiropractic in the US, doctors of chiropractic in training are required to complete approximately 4,485 hours of education. Once chiropractors have completed the standard education and training process, they may additionally study different treatment methods and obtain certifications in various specialties. Some chiropractors will perform x-rays before and after treatment, others will incorporate customized treatment tables and instruments, and some will perform “muscle testing” to identify the effects of different adjustments. They also utilize lab work, MRIs, and CAT scans to identify underlying health problems, if needed. Researching different chiropractors will help you identify what treatment style best fits your needs.

HEAR FROM SOME OF OUR FEATURED CHIROPRACTORS ABOUT WHY PATIENTS ARE DRAWN TO THEIR CLINICS. Dr. Daniel Gonzalez of Family Health Chiropractic: “The single biggest reason why people are drawn to our practice is because of results. Meaning most of our new patients are referred by existing patients. That said, the most valuable thing to know is yourself. We help athletes identify their blind spots and/or weaknesses; which translates to improvements in performance and recovery.”

56

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

Dr. Cynthia Schade of Medical Center for an Active Life: “Patients frequently come to us because they have chronic pain or restrictions that keep them from being able to move as easily, or work out as frequently or as intensely as they want to. Our services help them regain freedom of movement and help release scar tissue or adhesions so their muscles and joints are "freed up.” This allows them to pursue their chosen activity with less or no pain and actually can frequently increase the intensity and frequency of their workout­—whether it is running marathons, weight lifting, or intense yoga workouts. We love keeping people doing what they love to do!”


SPECIAL PROMOTION

FROM DEGENERATION TO REGENERATION.

Keeping You Doing What You Love!

A

t Active Life Medical Center, we believe in real results. Life is far too short to be held back from making the most of every day. Our highly skilled medical team understands the need to get back on that bike, down that trail, or in your favorite gym. Let us get you back to living the life you love through our innovative, noninvasive, and natural regenerative medicine and joint recovery treatments. No injury is hopeless A SYNERGY OF SERVICES at Active Life Medical Center. Are you limited in your workouts Laser Therapy because of a pesky joint pain? Do (weight loss, skin tightening, you feel like you can’t fully give stretch mark reduction) 100% in your favorite activity? Nutritional Counseling Have you had to completely bench yourself from your favorite workout? Internal System Support Supplements None of these scenarios is acceptable with your team at Active Functional Medicine Life Medical Center. Don’t keep Regenerative Medicine working through your pain—there are answers, and you could be Amniotic Allograft Treatments

causing further joint and muscle destruction. Come see us ASAP to get to the root of your injury and fix it for good! We DO NOT believe that surgery or pain medications are the only answers to your joint injury. Over-the-counter and prescription pain medications merely mask your pain, never getting to the actual root cause. Our state-of-the-art facility is equipped with the best equipment, the best brains, and the most recent modern medicine techniques. If you’re suffering from joint, muscle, ligament, or tendon damage that is creating a weak spot in your workouts, you could be a prime candidate for our services. It’s not too late to get a healthy body operating at optimal levels. You are going to run out of excuses once you get together with our team. At your discovery visit, the doctors will examine your total body structure and collaborate to develop a customized plan to address your specific pain and injury. Your active lifestyle, and getting you back to it, is our number one priority. We will send you back out into the world ready to conquer, sweat, and play. Say no to drugs, surgery, and continual pain!

www.activelifemedicalcenter.com • (512) 474-5433 4006 S Lamar Blvd., Austin, TX 78704

Therapeutic Massage Chiropractic Adjustments Graston

USE PROMO CODE

AUSTINFIT917 FOR A COMPLIMENTARY CONSULTATION AND GET

$150 OFF

any cash services in your custom designed program. Come find out what our team can do for you! *Most insurance accepted. Valid through October 31, 2017. ESTHER Health and Wellness Educator/Salsa Instructor

AMBER Professional Running Coach/Endurance Runner

JACOB Weight Lifter/ Model

REAL PATIENTS. REAL RESULTS.

ACTIVE LIFE MEDICAL CENTER S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

57


SPECIAL PROMOTION

American Chiropractic Clinic american-chiropractic.com • (512) 346-5567

W

7800 North Mopac, Ste 340, Austin, TX 78759

hen you come to our practice it’s like joining our family (in a good way). We treat you like we would treat our own family—giving you the best we have to offer. Our mission is to positively impact the health of our community as much as possible. It is important to us that we 1) address your issues so that your body can heal, 2) stabilize and prevent future problems and 3) increase your performance. As we, as a population, are living longer, Chiropractic care is essential to the health and longevity of your spine—to stay mobile! Just like we eat healthy and exercise to stay well—it is important to make sure your spine is properly aligned so that you can continue to move well. We believe that you deserve to be active, and “stay young” as long as possible; and we want to help you do that! Patients come to us to get results. They get out of pain quickly without the side effects or addictive qualities of pain killers. We aim to give patients the care, attention to detail and thorough explanation about what brought them to where they are, what it’s going to take to heal and how to prevent future problems. At American Chiropractic Clinic—we have generations of experience and knowledge. Each of our doctors is a former collegiate athlete with experience and knowledge in treating everything from student and amateur athletes to professionals and olympic athletes. Dr. Audrey VanDeWalle Tsogbe is the owner of American Chiropractic Clinic—she is a native Austinite, second generation chiropractor and former Division I athlete. Dr. Mike VanDeWalle—the original Dr. VanDeWalle (Dr. Audrey’s dad)—continues to serve the Austin community with over 40 years of experience—he is a former collegiate basketball and rugby player—also playing several years for the Austin Blacks Rugby Club. As a new addition to the “family” Dr. Kenny Watson brings a fresh perspective and expertise in rehab. He is also a former collegiate athlete and Salutatorian of his graduating Chiropractic class. At our office the doctors work as team and participate as a group in caring for patients to provide the best care possible. We have a constant stream of Crossfitters, Obstacle Course Racers, Student Athletes, and Active Professionals with neck pain, arm pain, numbness and tingling, back pain, and leg pain, numbness, and tingling. We focus first on addressing spinal/skeletal structure and then support that with adjunctive therapies including massage, active rehab and physiotherapies, decompression, and cold laser therapy.

58

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

Dr. Audrey VanDeWalle Tsogbe

Dr. Mike VanDeWalle

Dr. Kenny Watson


SPECIAL PROMOTION

Family Health Chiropractic familyhealthchiropractic.com • (512) 347-8881

Experts estimate that 90 percent of all world-class athletes utilize chiropractic care to not only prevent injuries, but enhance performance potential. “The most valuable thing you can do, is know yourself,” says Dr. Daniel. “Know your vulnerabilities and weaknesses and then address them to enhance not only performance, but your life.” Dr. Daniel coaches people to become more self aware with their bodies and then take action to amplify results in movement, nutrition and overall fitness.

His philosophy is simple: Instead of thinking about what you want to achieve, focus on what you cannot live without—Your Health. Your opportunities truly live within your weaknesses, and that’s how Dr. Daniel can help.

You certainly don’t have to be an athlete to benefit from Dr. Daniel’s care. His entire team is focused on helping you to optimize your life using advanced diagnostics in movement and posture analysis and blood chemistry panels to idenfity blindspots and correct course. S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

59


WELLNESS

Escaping the Brain Drain

Around 90% reported using their phones while watching T.V. Adults age 25-34 are especially likely to do so. (98%)

Dr. Adrian Ward explains how smartphones can sabotage concentration—even when they’re turned off—and what you can do about it. by SARAH HOLCOMB

60

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

Many of us center our lives around our phones, depending on them to schedule appointments, check emails, track calories, navigate, communicate—you name it. The average American young adult checks his or her phone 82 times per day, or about once every ten minutes. “[A smartphone] is everything that we could be doing other than what’s right here and right now,” Ward explains. According to the study, our productivity and efficiency suffers with a smartphone around. Since phones tend to be our constant companions, Ward considers small effects collectively to be “a pretty big deal.”

MOST AMERICANS (93%) use their mobile phones at work.

illustration by freepik.com

I

f you’ve ever been tempted to peek at your phone for no particular reason, you’re in good company. Dr. Adrian Ward, McCombs assistant professor of marketing at The University of Texas at Austin, remembers sitting in Harvard Square as a graduate student, chatting with Harvard post-doc Maarten Bos, when both felt the familiar impulse. “We turn to [our phones] even if we just have a spare second,” Ward says. “There’s almost this automatic attention to your phone.” Their observations triggered curiosity: How does this “automatic attention” affect our brains? Five years later, Ward and Bos, along with two coauthors, published a study in the Journal of the Association for Consumer Research, attracting international interest. Their findings indicate the mere presence of a smartphone uses up some of our brain power, decreasing our ability to concentrate. Ward led the study, conducting two experiments to measure how nearly 800 smartphone users could complete tests with their smartphones nearby. Participants were directed to silence their smartphones and place them either face-down on their desks, in a pocket or personal bag, or in another room. Those who kept the devices on their desks fared the worst, while those who left them in another room performed significantly better. Even with phones powered off, the effect persisted. We automatically use some of our limited cognitive resources to resist our smartphones, Ward explains, leaving less available for other tasks—whether we’re working, studying, or talking. He terms this effect the “brain drain.” Imagine having a conversation at a loud party. Even though dozens of conversations are happening simultaneously, it’s not difficult to tune them out. “But if someone says your name, you’ll automatically turn toward them,” Ward explains. “The more relevant something is to you, the harder it is to push it out and pay attention to the task at hand.” Our phones are always relevant, Ward says.


The average American checks his or her smartphone around

47 TIMES each day.

At the end of a day,

Young people age 18-24 check their smartphones an average of

OVER 30%

82 TIMES

check their devices

FIVE MINUTES BEFORE HEADING TO BED.

per day.

MORE THAN

40%

of Americans check their phones within five minutes of waking up.

About 50% check their phones in the middle of the night.

WE’RE MOST LIKELY TO first check text messages (35%), followed by emails (22%).

Nearly half of Americans (46%) say that they “couldn’t live without” their smartphones In 2014, 83 percent of Austinites owned smartphones, compared to 77 percent in the U.S. overall. In 2010, just over half of Austinites had smartphones.

In order to escape the “brain drain,” he recommends a healthy dose of distance. The study’s results inspired Ward to form habits of intentional separation, such as leaving his phone on the counter at home or in his office at work. The benefits of separation extend beyond enhancing productivity to living in the moment. “In the right context, as you start leaving your phone behind more and more, you start enjoying it,” he says. Ward remembers waiting outside a neighborhood

store while his girlfriend shopped for cheese one morning, wishing he brought his smartphone to kill time. “I just sat there and sat there at a picnic table, and eventually it became wonderful—I had a great time just sitting there at that picnic table, not having the internet. But it’s so foreign.” His research found that people who exhibit greater dependency on their smartphones will be most impacted by the “brain drain.” Other studies have pointed out addictive patterns in smartphone users. One researcher likens the devices to “adult pacifiers.” “These days, we’re all pretty dependant,” Ward says. “We think we need our phones a lot more than we do.” In the growing “dumbphone” movement, some are trading smartphones for “dumber” versions without internet. Sometimes Ward uses his “Light Phone,” a device that allows him to text or call without added distractions. Yet the 30-year-old is no enemy of tech. Ward quickly praises the connectivity and convenience of smartphones. And since his own smartphone drowned in a lake recently, Ward is acute to the struggles of living without it: navigating an unfamiliar part of town, and being unable to check emails, or track the calories in his larger-thannormal blended tea. “I got a lot of stair cases today, I hope I get credit for these,” he says, pointing at his fitbit. A smartphone is a tool, Ward explains. “It allows us to do awesome stuff, but also, there are some costs.” Establishing healthy smartphone habits will vary for different people, but Ward focuses on “taking back the reins.” “At least ask the question of what purpose it is fulfilling and what sort of power you’re letting it have over your life.” afm

Information according to Deloitte’s 2016 Global Mobile Consumer Survey: US Edition, using data representing 2,000 survey respondents from within the U.S. Austin information according to Austintexas.gov

S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

61


WELLNESS

Unwind Your Mind If you’re going to be hooked to your smartphone, at least use it in a way that will enhance mindfulness. Try any of these five meditation apps to bring more clarity and peace to your daily life. by SARAH HOLCOMB

Headspace If a smooth British accent is all it takes to lull you into submission, this app is for you. But regardless of Andy Puddicombe’s calm, amiable voice, the Headspace app’s easy-tofollow guided meditations have earned a loyal following. The first session and an introductory animated video eases first-time meditators into the program, talking through each step of the way and offering tips for how to “train your mind.” Though this app was a favorite, the free version only includes a basic pack of 10 three minute sessions. To see statistics tracking your progress and to try out sessions tailored towards stress, sleep, illness, happiness, anger, and more will require a $9.99/month subscription fee.

Calm

The Mindfulness App

Insight Timer

Opening the Calm app, you’ll immediately be greeted with “take a deep breath”: your cue to slow down, starting now. Swipe to change the background from a silently spinning Earth to other scenes, like a crackling fire or restful mountain lake (our favorite). The 10-12 minute introductory sessions were longer and slower than other apps we’ve tried, so beginners, be patient. Topical series include “calming anxiety” and “improving focus.” “Cultivating gratitude” provides uplifting time for reflection. In addition to the meditations, the app offers a “breath bubble” timer to practice breathing and a dreamy selection of “sleep stories” to power down your mind while adventuring around the world.

The Mindfulness App keeps it simple with a straightforward design and no-frills menu. The “Get Started” option offers a quick orientation and five days of five-minute beginner sessions, focusing on meditation mainstays like breathing, letting go, and listening. After a slow bell chime, you’ll be instructed to relax and follow a series of instructions designed to make you acutely aware of your body. Choose a guided or silent meditation lasting 3 to 30 minutes. Unfortunately, sessions designed specifically for stress, sleep, travel, and more are only available in the “premium” realm, along with longer courses.

Insight Timer is like a never-ending meditation buffet. With over 5,700 meditations by over 1,000 instructors, the selection can’t be beat—though it might be overwhelming. Instead of offering series, it contains single sessions and themed “playlists.” Sessions vary, so we found sorting by ratings provides a helpful starting point. Doubling as a social network, the app also offers thousands of international “insight groups” and the option to connect and send messages to friends while still monitoring your individual progress. An ever-flickering world map of meditators reminds you that even during your solo sessions, you’re not alone.

Stop, Breathe & Think Entering this app is like arriving at your own appointment. Start by completing a one minute “check in,” indicating your current physical and mental state and selecting emotions off a list—words like content, afraid, indifferent, or irritated. After a few seconds, you’ll be delivered a recommended regimen. If you already know what you’re after, bypass checking in and choose your own session. We appreciated the eight minute “body scan,” which allows you to tune in with your body by noting breath patterns and feelings. A handy “my progress” tab allows you to track your emotions and meditations over time for a robust, personal experience.

62

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7


Medical

FAQ by EMMA WHALEN

BODY DYSMORPHIC DISORDER

Where is the line between someone who is simply invested in their looks, for example participating in bodybuilding, and someone who has mild BDD? We are all concerned about how we look. With body building—there's the person who likes to go to the gym and keep in shape and likes to show off their guns. Then there's the more extreme form. There is in fact a sub category of BDD called muscle dysmorphic disorder. This is a subjective call. With OCD and other anxiety disorders, the distress has to be significant to either impairing function or objectively very disturbing to the one who has it. Two people could be equally OCD or BDD, but one person is wracked with unhappiness about it and the other one is not. The first one is more likely to get diagnosed. The most difficult thing about treating BDD is the lack of insight for the vast majority of the people.

64

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

How do you treat more severe cases of BDD? One of my BDD clients' total nutrition was from drive-thru windows at fast food places. He couldn't bring himself to go to a restaurant or a grocery store so we started at the bottom of the ladder, which is pulling his car up to the front of H-E-B and going to the front door and touching it and then driving away. Then we would work on going inside, turning around and coming right back out. We progressed to going inside the store for 10 seconds, then eventually up to 30 seconds and, finally he would get to the point where he could actually buy something. You want to have some successes along the way. That way, they're in control as they should be, they're the expert on themselves. They're not an expert on BDD but they are an expert on what exactly would trigger it.

If you think you know someone who could benefit from seeking treatment for BDD, what is the most effective way to guide them toward help? You don't want to say, 'Oh you're stupid, you look fine,' or 'You're so vain.' You can point out the person's distress and say, 'I can see that you're really upset about this and you're spending a lot of time on it.' I would recommend they read a little bit about BDD. The best book on BDD is called “The Broken Mirror” by Katherine Phillips. I think people reading that might very well say, 'Oh my gosh, that's me.' Another thing is to just focus on the person's unhappiness and depression and say, 'Why don't you have a session or two with someone?' The trouble is when they go to therapists who don’t recognize BDD. They're going to reassure them and say they look fine, but that's going to turn somebody off because they clearly don't get it. afm

photo by freepik.com

Body dysmorphic disorder (BDD), a form of obsessive compulsive disorder, is categorized by excessive grooming, looking in the mirror, and seeking reassurance. While many of us fall victim to these habits, diagnosing a disorder is determined by the level of distress a person experiences and the extent to which it disrupts daily functioning. In severe cases, a person with BDD may refuse to go out in public during the day. Others can hold a steady job but are disrupted by urges to groom excessively. The underlying causes are still somewhat undetermined. Some people report a single triggering event of childhood teasing leading to their development of compulsive behaviors while others cite societal beauty standards. Most cases are a result of a number of factors combined with a possible genetic predisposition to develop a form of OCD. To sort out some common questions and misconceptions about this disorder, we spoke with Dr. Bruce Mansbridge, an Austin-based psychologist specializing in OCD and BDD treatment.


HEALTHY HELPINGS SCHOOL SHAMING BILL AMENDMENT With school back in session, a new “anti-lunch shaming” bill amendment may make life easier for underserved students in Texas. Just as the 2016 school year was wrapping up, Governor Abbott signed Senate Bill 1566 into law. An amendment added by Rep. Helen Giddings, D-De Soto, requires school districts’ board of trustees to impose a “grace period” for students with negative balances in their school lunch accounts for prepaid meal cards. Prior to this bill, “lunch-shaming” gained traction as the term used to describe various tactics schools in Texas and other states implemented to ensure students paid for lunch, even throwing away meals if they had a negative account balance.

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

Goodbye Summer, Hello Fall

Sept. 22, 2017 will mark the official first day of the fall season.

Source: Texas Tribune, Texas State Senate

CELEBRATE LABOR DAY ON SEPTEMBER 4TH! Source: Bureau of Labor Statistics, U.S. Department of Labor

The first Labor Day took place on Sept. 5, 1882, but Congress didn’t make it a legal holiday until 1894. The workers' unions chose the first Monday in September because it was halfway between Independence Day and Thanksgiving.

Membership in labor unions in the United States reached an all-time high in the 1950s when about 40 percent of the workforce belonged to unions. Today, union membership is about 14 percent of the working population.

160 million people age 16 and over in the U.S. labor force. 66

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

illustration by freepik.com

As of July 2017 there are


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

GLUTEN FREE & BOWL OPTIONS FEATURING GF BREAD & ANY SUB IN A BOWL

SERVING AUSTIN made Locally free n e t u l g lly a tu c that a od. tastes go

29 locations around Austin

www.thundercloud.com


FITNESS

To 1,000 and Beyond

by SARAH HOLCOMB

As trainer Ryon Talbot works with Lin Hughes, the two sound more like coffee buddies than coach and client. Celebrating her 1,000th training session this month, Hughes, a 70-year-old retired attorney, says working with Talbot has not only boosted her physical health, but forged a deep friendship. We sat down with Hughes and Talbot to discuss the journey to this milestone. 68

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7


AFM: When did you start training? Lin Hughes: 2005 is when I started training with Ryon here at Pure Austin. I’d been in one of his spin classes and I knew he was a triathlete and an outstanding cyclist. I was doing a lot of cycling at the time and I specifically wanted to do weight training exercises that would improve my cycling. My plan was to do a sequence of 10 sessions, but when it came to the end, I thought well, let’s do another 10 sessions. The next thing you know, here we are! Have you been training anyone longer than Lin? Ryon Talbot: Nobody! In fact...I’m pretty confident in saying she’s probably the longest running client of any trainer at both [Pure Austin] locations. How has training impacted Lin’s physical health? LH: When I first moved to Austin, I was 40— it was 1987—and I did a program at UT and they measured your body mass. I’ve actually increased my lean body mass by four pounds since then. That’s 30 years.

illustration by freepik.com

RT: Flexibility, strength and balance are all things that deteriorate with age. So instead of deteriorating, all these things have actually improved over time. Why do you train with Ryon every week? LH: Ryon and I have gotten to be such great friends. You know how people have their coffee buddies, where they go and drink coffee and shoot the breeze—it’s kind of like that. Except I’m not drinking coffee, I’m working out. We talk about everything from politics to personalities. When I look at my calendar, I have Ryon booked till infinity. That’s just what I do on Tuesday and Thursday mornings.

photography by Brian Fitzsimmons

How has your relationship developed over 12 years? RT: She probably knows more about me than anybody, other than my wife. LH: The same is true the other way. I had worked out with another trainer once upon a time at a different gym and I didn’t click with him. RT: We have a lot in common, too. There’s a lot of private things we share with each other which are quite similar in a lot of ways....I’m her physical coach, and she’s my mental coach. I’m able to get a lot of good, objective feedback from her. What’s an example of advice Lin has given you? RT: I have some personal problems with my own upbringing, and I think she’s helped me navigate through that. It’s kind of like a therapy session...I know that sounds kind of weird during training. How do you talk while training? LH: Between breaks. You know, you do an exercise and then take a 30 second break— sometimes it’s longer than 30 seconds if we get to talking! What was it like training before and after Lin’s injuries? LH: Every time I’ve been injured—in the time I’ve been working out with Ryon, I’ve had a badly sprained ankle, meniscus surgery in my right knee, and two back surgeries—we’ve always modified what we did, dropped down on the weights, and always worked back up. RT: Regardless of what’s going on in life, she stays the course and continues on. What was the most challenging season of training? LH: I think the most challenging time was not

when I was injured, but when I was taking care of my mother who had cancer, and my brother, who was in a terminal stage of multiple sclerosis. That was a really stressful time. For the first year, they were 70 miles away. I never knew when I was going to get a call and someone was going to the emergency room. Being able to come to the gym, leave my phone in my locker, and just be present in the moment—that was just extraordinarily helpful in that time. It wasn’t so much a physical thing, but a mental thing. Did you ever consider stopping? LH: Early on, every time I had to write that check it was like ‘Ooh, this is hard!’ But, I want to live a long time and die quickly. I don’t want to spend 10–15 years pushing around a walker or taking seven medications a day...I want to be able to travel abroad, to go on a bicycle trip if I want to, and walk my dogs on the golf course. That’s what I’m paying for. What should people look for in a longtime trainer? LH: It’s kind of like any long-term relationship. If you’re working out with somebody, and for whatever reason, you’re not enjoying it or you don’t look forward to it, try someone else. RT: I like to think of training like finding a therapist. Sometimes you have to go through a lot of different therapists to find one that you click with. LH: I would think relatively few people are going to develop the kind of relationship Ryon and I have. But the goal is to be physically fit and to be able to live your life, be happy, and be healthy. So to that end, what I would say to people is just start. Start, and don’t stop.

S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

69


FITNESS

FML WORKOUT

HIIT by LENA CANO, C.P.T. & RUNNING COACH

High-intensity interval training (HIIT) is the way to go if you are looking for a great way to burn fat while preserving hard earned muscle mass. HIIT exercises are performed at max effort with short periods of rest. Go hard for 45 seconds in each exercise and rest for 15 seconds before moving on to the next. Repeat four times.

SQUAT THRUSTERS

Set-Up: Start in a push-up position. Feet are close together, spine is straight, core is engaged, heels press back, quads lift, and glutes are engaged.

PLANK PUSH-UPS

Set-Up: Start in a plank position with forearms shoulder-width apart, elbows at 90-degree angle, and palms down to support your upper body. Feet are close together, spine is straight, core is engaged, heels are pressed back, quads are lifted, and glutes are engaged to support your lower body. Action: Transition into the standard pushup position one arm at a time, straightening your arm while keeping your spine straight and arms shoulder-width apart. Return to forearm plank position one arm at a time to complete one repetition. Alternate sides for 45 seconds. Rest 15 seconds before next move.

70

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

Action: Jump feet forward into a wide squat and bring hands off the ground in front of your chest. Keep your back straight, shoulders down, and chest out while in the low squat, driving the weight through your heels to activate the glutes and hamstrings. Pause, then place hands on the ground and jump feet back into a push-up position. Repeat for 45 seconds. Rest 15 seconds before next move.

photography by Brian Fitzsimmons


BURPEE TUCK JUMPS ROCKET SQUAT JUMPS

Set-Up: Stand with your feet hip-width apart while holding a 14-pound dual grip medicine ball in front of your chest. Bend your knees to lower your body into a squat position and place the medicine ball on the floor in front of you.

Action: Explosively jump up as high as possible and extend your entire body upward. Arms lengthen and press back. Land lightly, absorbing your impact through the legs. Repeat for 45 seconds. Rest 15 seconds before next move.

Action: Jump both feet back to a push up position then explosively jump your feet forward to return to a wide squat position with the medicine ball held in front of your chest. Stand and jump up as high as possible, tucking knees to chest. Absorb the impact by landing softly on your feet. Repeat for 45 seconds. Rest 15 seconds before next move.

Set-Up: Stand with your feet hip-width apart, arms down by your sides. Bend your knees to lower your body into a squat position while bending the elbows at 90-degree angles.

performed by Lena Cano at Crush Fitness

ORE OR M S AT F K O LO OUT ITNESS/ /F WORK M .COM E F IN A AZ

AU S T

INFIT

MAG

S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

71


FITNESS

ALTERNATING REVERSE LUNGE JUMPS Set-Up: Start in standing position while holding a 14-pound dual grip medicine ball in front of your chest, with feet positioned just underneath the shoulders. Step into a normal forward lunge, lowering your hips until both knees are bent at a 90-degree angle. Keep your upper body as straight as possible.

PISTOL SQUAT ROLL

Set-Up: Stand on your left leg, with your knee slightly bent and right foot extended in front of you and off the ground. Hold a 14-pound dual grip medicine ball in front of your chest.

Action: Explosively jump into the air, switching the positions of your legs so you land and into another lunge, but with the opposite leg forward. Repeat for 45 seconds. Rest 15 seconds before next move.

Action: Brace your core, send your hips back, and lower into a single-leg squat. Extend the arms for balance. Allow your butt to touch the ground, and immediately rock onto your back. Roll forward and only use your left leg to stand up. Repeat for 45 seconds. Rest 15 seconds before next move. Switch to lead with the right leg for rounds 2 and 4.

DONKEY KICK UP

Set-Up: Stand with your feet hip-width apart while holding a 14-pound dual grip medicine ball in front of your chest. Bend your knees to lower your body and place the medicine ball on the floor in front of you. Action: Place your hands on the floor under your shoulders, keeping your arms straight and strong. Shift your weight into your hands and kick both heels up as close to your body as you can (like an upsidedown tuck jump). Quickly lower your feet to floor and jump up, reaching both arms up to the ceiling. Repeat for 45 seconds. Rest 15 seconds before next move.

72

Repeat this circuit 4 times, giving yourself 1 minute of rest in between circuits if needed. You can adapt the workout to your fitness by either increasing the work time or decreasing the rest. HIIT it!

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7


RECOVER ON A HIGHER WAVELENGTH

GRID VIBE

â„¢

V I B R AT I N G FOA M R O L L E R

Elevate your recovery with the all new GRID VIBE. The premium design pairs foam rolling and vibration technology, to help muscles relax, recover, and get back to moving.

AVAI LABLE NO W a t t pt h e ra py.com


FITNESS

IMPACT Facts Everything you need to know about high versus low-impact exercise. by EMMA WHALEN

You’ve probably heard the term low-impact exercise, especially if you’ve ever visited a physical therapist or had to recover from an injury. But what makes an exercise low-impact rather than highimpact? What are the benefits of each and how much should you try to incorporate them both into your fitness regimen? To help sort out the answers to these questions and more we consulted J.D. Whittemore, a Board Certified Clinical Specialist in Sports Physical Therapy and Clinic Director at Texas Physical Therapy Specialists’ Westlake location.

The difference between high and low-impact:

For an exercise to qualify as low-impact, one foot must remain planted at all times. By this definition, walking is considered low-impact while running is considered high-impact. At a certain point in a running stride, both feet are off the ground at the same time—simple enough. Basketball, jump roping, burpees, and running are all high impact activities while cycling, rowing, and walking are all understandably low-impact. The terms high-intensity and low-intensity refer to heart rate. There is a common misconception that a low-impact exercise is also low-intensity, but if you’ve ever taken a spin class or done intervals on the rowing machine, you’ll know that’s not true. “A lot of people say, ‘My doctor told me I should never do high-impact activities again’ and they think they're doomed to having to perform something that’s slow and methodical,” Whittemore says. “But you can turn high intensity interval training into a low impact session, it’s just about exercises that you select.”

74

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

Is swimming considered low-impact?

The short answer is yes, but the long answer is a little more nuanced. While swimming does not put the joints under significant stress, it’s more commonly referred to as an “unweighted” exercise rather than a low-impact exercise. Low-impact exercises like walking, rowing, and cycling require your muscles to support your bodyweight. Swimming lightens the load so that your muscles don’t have to support your full bodyweight or absorb much impact at all. Whittemore says that swimming can be a good aerobic workout and help build muscle. With guidance from a physical therapist, it’s an especially effective workout for those recovering from injury or surgery.


Full Body. Low Impact. One Awesome Workout. Sign up for Intro to Rowing www.austinrowing.org

Where does weightlifting fit into all of this?

By the strict “one foot on the ground at all times” rule, weightlifting would be considered low-impact, but the definition changes when upper extremities get involved. An overhead press, for example, can still be considered high-impact, depending on the level of resistance and velocity. “If you're doing an activity like [overhead press] where you have a high-load that is quickly put through the joint, then you are beginning to go into a high-impact activity for the shoulder,” Whittemore says. If you can distribute the force over multiple joints and muscles, you’ll put less stress on a single area. “Generally, you want to start with the exercises that are going to involve multiple joints and multiple systems and then as you go through the routine you end with the more isolated joints or the isolated muscle groups,” Whittemore says. Bulgarian split squats are a great example of an effective, low-impact lift that is particularly useful for runners. “It puts you in a running position and it’s going to help you utilize more of your glutes, hamstrings and quads,” notes Whittemore. He suggests starting with bodyweight resistance and then progressing to holding dumbbells as you gain strength and stability. No matter what impact level, keeping a strong form is the most important way to prevent injury. “It always comes down to form. You never want to compromise that to increase the velocity or add weight to an exercise,” Whittemore says.

Does this mean that avoiding high-impact exercise entirely is the best way to prevent injuries?

No—unless you are currently recovering from injury or surgery, or coping with arthritis, it’s healthy to incorporate a combination of high-impact, low-impact and unweighted activities into your routine. Gaining strength through low-impact weight lifting helps build bone density and also prepare muscles to absorb the forces created by high-impact activities. While high-impact exercises are a more effective way to build explosive power, unweighted activities provide relief to joints while still increasing aerobic capacity. Each type of activity complements the other and helps round out a fitness regimen to prevent injury and optimize performance. Whittemore says that the most important components of any routine are good form and fun. “The best thing for you to do is consider what’s important in your life and find the proper muscles that you need to build up for what you're going to be doing in your daily routine, hobbies and activities,” Whittemore says. “It needs to be something that interests you, that way you're more likely to continue on with it.” afm

• Rent and sell water purification machines • Steam distillation purification process • Replace 5 gallon bottled water cooler 602 West 13th Street | Austin, TX 78701 512.472.9393

GreaterTexasWater.com S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

75


FITNESS

Austin’s Golden Girls

Christie Tracy and Carolyn Defoore Win Gold at US Masters Road National Championships by CARRIE BARRETT

“I just love the feeling of adrenaline,” gushes Carolyn Defoore. “That 30 seconds to one minute before the race starts when the officials are going over last minute instructions and you’re standing toe-totoe with some of the most fierce and phenomenal women you could ever meet.” That’s the feeling that made Defoore fall in love with racing bikes so many years ago. And, that adrenaline served her well in June as she took the gold medal in a sprint finish of the Road Race at this year’s USA Cycling Road Masters National Championships! Right behind her for the silver? Austin’s own, Christie Tracy, who also captured her gold just one day prior in the Time Trial race, an event she loves so much. The adrenaline rush is there, too, but Tracy relishes the suffering of a longer distance effort. “I’m able to find a good rhythm, settle in, get comfortable with the pain during a time trial and just motor through.” She motored through the hurt locker, indeed, winning gold by only a few precious seconds. These are the mindsets of USA Cycling Masters National Champions and these two Austin women represented in a big way. They may ride for different teams and compete against

each other locally, but make no mistake, these self-proclaimed “frenemies” supported each other like sisters on the National stage.

Journey to the Bike

Defoore was practically raised on the bike, thanks to her father’s influence. He was a road and track racer and, by age 14, Defoore was also doing group rides and track racing on a regular basis. She was born for this sport, it seems, and although she took an 18-year hiatus from racing, she was never off the bike for long. Cycling, group rides, and the community have always been there, especially when she took it up a notch a few years ago and joined Team Athlete Architecture.

CAROLYN DEFOORE ATHLETE ARCHITECTURE Gold Medal Masters National Road Race

76

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

Silver Medal Masters National Crit Race

Tracy’s journey to cycling, on the other hand, is about as serendipitous as it can get. Living in Corpus Christi at the time, she was really into weightlifting and figure competitions in college. That transitioned to CrossFit and, and about five years ago, on a birthday dare, she and a friend decided to do a small sprint triathlon, “Essentially to show those crazy endurance triathletes that a couple of CrossFitters could kick their butt,” she laughs. Tracy showed up at the race on a friend’s straight bar road bike with flat pedals and New Balance running shoes. She also showed up with no real clue how to race. Fortunately, the swim was cancelled and it turned into a bike/run-only event. When she hopped on the bike, though, she instantly felt an overwhelming sensation of flying and the freedom of the wind blowing her hair in her helmet, especially on descents. It was magic. Surprisingly, she did really well and, within a week, she had purchased her first road bike and hired a coach. She was off to the races—almost! “I had a lot to learn,” she readily admits, “but it was really encouraging when people would tell me that I was really good for having just started.” Defoore, on the other hand, because she had raced and learned the technical

CHRISTIE TRACY ATC RACING Gold Medal Masters National Time Trial Silver Medal Masters National Road Race photo by Erik Binggeser


skills as a young teen, was always confident on the bike, but discovered she may have a real knack for racing as an adult when she came back to the bike and found that she could hang with the faster riders. “It fed my competitive desire to race again,” she recalls.

Their Training Strategies

How do they do it? Defoore works with Coach Stephan Rothe and they don’t just develop her training schedule, but really a life schedule schedule to incorporate her frequent work trips, obligations, illnesses, etc. She makes the most of the eight to ten hours a week she does have to train. Because she’s more of a sprinter, a lot of her sessions are done at or near her threshold level. What you can’t do with hours of time in the saddle, you make up for with high quality sessions. Christie works with long-time coach, Matt Seagrave, and the two of them have developed a very open and trusting line of communication. “When you're first starting out, you'll get a lot of conflicting advice,” she says. “If you listen to everybody and try 15 million different things, you're never going to progress. He’s the one single voice that I trust and it has helped me progress more quickly.” Her typical training weeks look vastly different than Defoore’s since Tracy is also training up for multi-century ultra endurance races. Tuesdays through Fridays involve about two to three hours of training (after her full-time day job as an accountant), with varying intensities and purposes. Saturday and Sunday rides are six to eight hours long and incorporate some group riding mixed with solo hill work. Obviously, both of these athletes take the sport seriously, but also realize the gifts they’ve received from the sport go way beyond just getting fast and proficient. Friendships, community, health, and courage are gems that mean most to them. They also work everyday to improve their own mental game. Defoore focuses a lot on achieving small, processed oriented goals and Tracy uses mantras and positive selftalk to get her through the tough patches. One of her favorite mantras when she first moved to Austin and confronted hills was, “I love the hills—they make me strong.” She’d say it with every pedal stroke. It seems so simple, right? Focus on what you want, say it a whole lot, and it will happen. Well, positive self-talk only works when you do the work associated with the desired outcome and neither of these girls has neglected the work it takes to get them to the top. They both pursue this passion with the vigor of a professional.

They may not be pros, but they are champions and mentors to many women who are entering the sport. “I love seeing the women’s peloton grow every year,” says Defoore. “As ambassadors, one thing we can do is help them manage expectations and make them feel comfortable. I encourage new people to participate in as much as they can and just go out and be proud of finishing.” Tracy couldn’t agree more. “I volunteer at the Driveway [Series] and I’m always talking to new girls about expectations. Enjoy the small victories, even if it’s just finishing your first race. They need to know that I was them when I first started.” It’s hard to imagine that these women who are winning golds at Nationals started as newbies and would harbor any fears or insecurities. But guess what? They do. Very real ones, in fact. Tracy gets emotional when she talks about her fear of getting her handlebars caught in that swarm of riders that happens just before a sprint takes place. It’s a real fear because it’s happened before and she spent a week in the hospital with a collapsed lung and broken ribs because of it. Defoore fears crashes, too, but she also worries about making mistakes or using bad judgement in a situation. “You’re not just putting trust in yourself and in your bike equipment. You’re putting trust in everyone else and the way they handle their bikes and their space.” Both have suffered devastating crashes (Defoore crashed just six weeks before Nationals), which is why these fears are never far from their mind. The only solution? Keep practicing your skills, maintain positive self talk and put yourself right back in those harrowing situations. The more you do it, the easier it becomes to manage the anxiety. The only alternative is to quit and leave the sport. Neither of them are going to do that because of what cycling means to them. “It’s my identity,” says Defoore. “I don’t know where I’d be without my bike. Even when I’m not riding, I’m still very much a part of the community.” Tracy agrees, but goes even further. “It’s an addiction. It brings me so much joy, freedom, and me-time. When I clip in those pedals, I hear white noise and everything else goes away.” Clearly, when they both clip-in, the competition goes away and they rise to the top of the podium. Christie and Carolyn—congratulations to both of you and thank you for representing Austin cycling in such a beautiful, positive, and powerful way. We’ll see you at the races! afm

S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

77

Never Needs Charging

Will Never Break

Won’t Burn Eyes

Recyclable

AUSTINFITMAGAZINE.COM @AustinFit • #KeepAustinFit


Events FEATURED NOVEMBER PROJECT ATX

FREE COMMUNITY WORKOUTS Monday 6 a.m., Frank Erwin Center (Red River, East) Wednesday 6 a.m., Texas State Capitol (Southside, 11 & Congress) Friday 6 a.m., U.S. Courthouse (Across from Republic Square Park) facebook.com/novemberprojectaustin

SEPTEMBER 1

The World Beard and Moustache Championships Austin Walking through Austin and observing its residents, sometimes it feels like every day is The World Beard and Moustache Championships. Make no mistake, the day that Ausitn’s facial hair population will go from huge to hugely-massive (given rough estimates) will be September 1st. The facial hair competition hosted by the Austin Facial Hair Club attracts more than 1,000 competitors and fans and benefits the Livestrong Foundation and other charitable organizations. worldbeardchampionships.com SEPTEMBER 2 – 3

Pirelli World Challenge Austin The Pirelli World Challenge brings “production cars” (meaning they’re car brands you might actually see on the street) to the Circuit of the Americas track for two days of supercharged sprint racing. See Bentleys, Porsches, Audis, Maseratis and other high-end sports cars duke it out on the challenging hair-pin turns COTA is known for. circuitoftheamericas.com SEPTEMBER 4

Free Day of Yoga Austin This is the perfect chance for both

78

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

experienced and inexperienced yogis to try out a new studio. Various participating yoga studios will offer up free classes all day. Check out the website for updates on locations. freedayofyoga.com SEPTEMBER 7 – 10

Austin Gay and Lesbian International Film Festival Austin The Austin Gay and Lesbian International Film Festival will kick off on Sept. 7th with a selection of LGBTQ-centric film screenings and events throughout Austin. Keep an eye on the schedule for times and venues. agliff.org SEPTEMBER 9

Dripping with Taste Festival Dripping Springs Dripping Spring’s annual Dripping with Taste Festival highlights all of the rich foods and beverages that the Hill Country has to offer. Enjoy samplings from breweries, wineries, restaurants, and distilleries while listening to live music and perusing crafts from local artisans. destinationdrippingsprings.com SEPTEMBER 15

Hill Country Nights featuring Shakey Graves and Parker Millsap Austin Enjoy the music of Austin’s bluesy rock hometown hero Shakey Graves and


SEPT. 2017

Submit your event online at austinfitmagazine.com

Oklahoma favorite Parker Millsap, while benefiting the Hill Country Conservancy. The show, which will be held at The Austin City Limits Live Moody Theater is sure to be a crowd pleaser in a addition to an important step forward in preserving the natural beauty of Austin’s surrounding Hill Country. hillcountrynights.hillcountryconservancy. org/concert/ SEPTEMBER 15 - 16

Lone Star Le Mans Austin The nearly-century old sports car endurance race, the 24 Hours of Le Mans, is held every year in Le Mans, France. The Circuit of Americas honors that unique tradition with a Texas-sized weekend of live music, interactive exhibits, fireworks and of course several hours of car racing. circuitoftheamericas.com SEPTEMBER 16

North Austin Sanctuary presents Frida Feast & Film: A Celebration of Mexican Independence Day A fully immersive experience, Frida Fest, offers chef-prepared tastes of Central Mexico in celebration of Mexican Independence Day. Guest chef Ally Beth Menter of recipe blog, Kitchen Eclectic will serve the authentic Mexican fare and Olivia Tamzarian, a Frida Khalo Educator will give a presentation. All of this will be followed by an outdoor screening of Frida. eventbrite.com “Frida Feast: Film a Celebrationof Mexican Independence Day” SEPTEMBER 16 – 17

PBR’s 2017 Built Ford Tough Series Wrangler Long Live Cowboys Classic Austin For the first time ever, the Wrangler Long Live Cowboys Classic will make a stop in Austin. Internationally-ranked cowboys will test their strength and grit riding bulls right in the heart of Austin at the Frank Erwin Center. SEPTEMBER 17

Austin Museum Day Austin Most Austinites and tourists have a few museums left on their Austin checklist. Austin Museum Day is the perfect opportunity to check out new exhibits and

cultural sites in the Austin area free of charge. Check the listings for upcoming exhibits and participating museums and your list might just grow. austinmuseums.org SEPTEMBER 20

TRIO presents Paws Lawn Party Austin The Paws Lawn Party is an opportunity to support three of Austin’s most influential animal welfare organizations: Emancipet, Austin Pets Alive! and Austin Humane Society. The event will include cocktails, hors d’oeuvres and a silent auction of gifts and pet-related products. triorestaurantaustin.com/news/ SEPTEMBER 21 – 28

Fantastic Fest Austin Austin’s legendary Alamo Drafthouse takes cinema expertise to another level with Fantastic Fest. The largest genrebased film festival in the US, Fantastic Fest primarily highlights sci-fi, fantasy and horror films. The weeklong celebration of all things freaky in film, Fantastic Fest has something for every type of movie goer. fantasticfest.com SEPTEMBER 22 – 24

The Texas Tribune Festival Austin Texas’s biggest festival for political junkies and anyone interested in current events, The Texas Tribune Festival highlights the reaches of nonprofit journalism. The three-day event held on the UT campus will feature panels, guest speakers and receptions and is supplied with food from Austin’s food trucks. texastribune.org/festival/ SEPTEMBER 23 – 24

Fall Pecan Street Festival Austin The bi-annual Pecan Street Festival returns to Sixth Street this September for a weekend filled with hundreds of vendors selling crafts and art. The Texas-sized scale of this festival brings artisans from beyond the state and even beyond the US making it a unique mainstay in Austin’s festival scene. pecanstreetfestival.org S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

79


Race Calendar FEATURED SCHLOTZSKY’S BUN RUN

SEPTEMBER SEPTEMBER 3

Run/Walk to Break the Silence on Ovarian Cancer

Austin

Hornet Races

Buda

SEPTEMBER 23

Spa Girl Tri – Lost Pines Bastrop

Brain Power 5K/10K

Cedar Park

SEPTEMBER 24

Komen Austin Race for the Cure

Austin

Austin

Cedar Park

Schlotzsky’s Bun Run

SARR Labor Day Whine Run 5 Mile/5K

Lighthouse Hill Ranch 10/20 Mile/50K Trail

New Braunfels SEPTEMBER 8

Marble Falls

SEPTEMBER 10

SEPTEMBER 16

SEPTEMBER 4

Austin Triathlon

Meet Your Maker Off-Road Challenge

Cedar Park XC Invitational

Johnson City

Austin

SEPTEMBER 30

Dare to Ascend Trail Marathon

OCTOBER 5

Haunted Half

Austin

OCTOBER 7

Fiesta Fun Run

Kyle

Bubble RUN

Austin

Strut Your Mutt

Georgetown

OCTOBER 8

Cedar Park

SEPTEMBER 17

Fredericksburg Wicked Wine Run

Run Free Texas 80’s 8K

Zilker Relays

Austin

SEPTEMBER 9

CASA Superhero Run

Blanco

Burning Pine 5K and 10K

Austin

Kyle

OCTOBER 14

Catalyst 5K

LIVESTRONG Honor 5K and 10K

Spring Lakes Triathlon

Burnet

OCTOBER

Kyle

Austin

Bastrop

Leander

Austin

Fiesta Fun Run

SEPTEMBER 19

Kyle

Gruene 10K

Race for the Start 5K

San Marcos

Pure Austin Splash & Dash Series

Austin

New Braunfels

OCTOBER 1

Pure Austin Aquathlon National Championships

Wurst Tri Ever

New Braunfels

Dark Sky 10K/5K Hootenanny on the Hill Rambler 120 Team Challenge

Canyon Lake

Austin

80

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

photo courtesy of Schlotzsky’s Bun Run


introducing LUXE BY SEPT. 2017 – NOV. 2017

Submit your event online at austinfitmagazine.com

OCTOBER 15

MuckFest MS

Austin

OCTOBER 20

Capital to Coast: The Great Texas Relay

Austin

OCTOBER 21

Cartwheels and Capes 5K Buda

Pink Heals Hays County 5K

Bulldog Dash 5k

Buda

Tour de Gruene Gruene

Wonderland Muleshoe Bend Trail Race

Austin

Wurst 5 Mile Run

New Braunfels

Pflugerville Pets Alive! Dog Jog and 5k

San Marcos

Pflugerville

Run 4 Your Life 5K

NOVEMBER 5

San Marcos

Speedster Cross Country Classic Round Rock

Zombie Charge

Austin

OCTOBER 28

Bigfoot Trail Race

San Marcos

Dia de Los Muertos 5K

San Marcos

Fable Fest 5K and Kids K

Cedar Park

Run for the Americas

San Marcos

Run for the Hills

Kyle

ZERO Prostate Cancer Run/Walk

Austin

OCTOBER 29

Aga Khan Foundation Run

Run For the Water

Austin

NOVEMBER 11

Shoebox Shuffle 5k New Braunfels

Veterans Day Suicide Awareness Grunt Run Lockhart

NOVEMBER 12

Run by the Creek

Dripping Springs

Hill Country Trivium

Marble Falls

Snake Bite 5k

San Marcos

NOVEMBER 18

Chosen Half Marathon New Braunfels

Live Oak Brewing Beer Run

Austin

Feed Your Hunger 5k

Austin

New Braunfels

Ironman 70.3 Austin

Thankful Turkey 5k

Austin

NOVEMBER NOVEMBER 4

Maniac Austin

Austin

Dirt Trails and Pony Tails

Austin

Blanco Vista Wildcat 5k

San Marcos

San Marcos

Wicked Wine Run

Spicewood

NOVEMBER 23

ThunderCloud Subs Turkey Trot

Austin

Buda Turkey Trot

Buda

Gruene Turkey Trot

Gruene

S E P T E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

81


Discover!

PEASE PARK

A flooddamaged section of Shoal Creek Trail between 29th and 31st street is now fully restored.

Rediscover this tree-lined park and Austinites’ favorite refuge from the sun. A recent partnership with the the Austin Parks and Recreation Department and the Watershed Protection Department has paved the way for the Pease Park Conservancy to bring major renovations to this beloved hidden gem along Lamar Boulevard. Leading the helm is newly appointed CEO, Kristen Brown, a proud undergraduate and graduate alumna of The University of Texas at Austin with extensive public service experience in Austin and beyond.

New 24th Street Bikeway allows trail users to avoid crossing at the 24th and Lamar streetlight.

2,000 trees have already been planted throughout the 84-acre park.

82

AU S T I N F I T M AG A Z I N E / S E P T E M B E R 2 0 1 7

illustration by Dani Parsons


PURE AUSTIN usa triathlon

Aquathlon NATIONAL CHAMPIONSHIP October 1, 2017

3K Run - 1K Swim - 3K Run

AQUATHLON 2017 National Championships

Splash n Dash

Earn a spot on Team USA at the World Championship or race for fun! Register at PUREAUSTIN.COM


David Braswell with Keiko & Nyla Owner of Austin’s Outright Fitness and His Nulo Dogs

Fuel Their Inner-Athlete

Pet Nutrition Inspired by World Class Athletes

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

TM

September 2017 - The Body Issue  

Doing Things with Outdoor Voices: Tyler Haney is the embodiment of approachability, recreational fitness, and an inclusive community.

September 2017 - The Body Issue  

Doing Things with Outdoor Voices: Tyler Haney is the embodiment of approachability, recreational fitness, and an inclusive community.

Advertisement