Hookup Horror Stories at Your Gym
Top 10 Healthy Eats of ACL Music Festival
The Cannabinoid Comedown
Drugs
Rock Roll Live Music and Fitness Fusion
OCTOBER 2017
#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
®
TR AINING • CL ASSES • PIL ATES • YOGA • SPA
NOW OPEN TWO LOCATIONS CENTRAL & WEST LOCALS TRY US FREE MENTION AUSTINFIT
12TH & L AMAR • 360 & WESTL AKE DRIVE CASTLEHILLFITNESS.COM
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
OCT 2017
THE GOOD STUFF
Sex, Drugs & Rock ‘n’ Roll
24
6
a
Top 10 Healthy Eats at ACL Music Festival
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
36 52
Health Benefits of Camping
LOEWY LAW FIRM
OCT 2017 Editor’s Letter 10 Contributors 11 #KeepAustinFit 14 Exposure 16
Ask Sam Now 18 Events 78 Rides + Races 80 Discover! 82
Nutrition
Wellness
Willpower, Moderation, Mindfulness, and Other Useless Diet Advice 22
Medical FAQ: Arthritis 62
Culture
The Importance of Probiotics 64
Better Than Sex Cake 20
Career Lessons I Learned on My Bike 32 Drink Mindfully 34
Style
Stay Gold 56 Houseplants for Your Health 58
HIGHLIGHTS
Healing with Harmony 60
20
12 Oral Health Myths Debunked 66
Fitness
RPM Playlist 70 FML Workout: Sexercise 72 Just Move! 76
58
8
32 AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
72 illustration by Edgar Vega; bottom photo by Brian Fitzsimmons
NEW in 2018:
Finishers’ Medals
The #1
10K in
TEXAS
EXPERIENCE THE 41ST
REGISTER NOW: 35 $
4.8.18
BENEFITING
EDITOR’S LETTER
In the middle of September, I ran the second annual Sky Island 25K trail race in the Davis Mountains State Park. In trail racing, you’ll rarely see runners plugged into headphones. Being able to hear what’s going on around you is critical—especially when wildlife like rattlesnakes, javelinas, and mountain lions are among the most conspicuous residents of the area. Additionally, on a single track trail, it’s helpful to be tuned into the people around you rather than a playlist, in the case they want to pass ahead. At first it’s uncomfortable—seldom do we go for hours at a time moving in silence. I’ll admit though, for the first hour and a half of my run, I kept thinking, “What is my editor’s letter going to be about?” The Sex, Drugs, and Rock ‘n’ Roll Issue is a unique one for Austin Fit Magazine. I ran through some obvious ideas, and mulled over the history of Rolling Stone, an iconic publication that was started by a 21-year-old with a little bit of cash and a lot of ambition. I also remembered a history professor I once had, who told us his life story on syllabus day. He said, “I was born in 1949 and I’m so happy I was. I enjoyed the hippie movement in my teens, and went to Woodstock when I was 20. And then for most of my 20s, my life was all about sex, drugs, and rock ‘n’ roll.” I spent the entire semester wishing I had been born in that era. Even though our October magazine was inspired by the upcoming music festival season—the modern iteration of sex, drugs, and rock ‘n’ roll—we wanted to find a way to tie it into health and wellness. The sex
I
10
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
category was obvious for me. For years I’ve listened to friends talk about their experience with “gym-cest,” hooking up with someone at the gym. I get it—the endorphins are pumping, the clothes are more revealing, and you’re in an environment in which you’re inundated with praise and encouragement. We let readers anonymously submit their personal stories for this section; all I have to say is wow. For the drugs section, we delved into the up-andcoming trend of CBD oil and why you may want to add it to your recovery routine. And finally, for rock ‘n’ roll, we profiled a handful of folks who have merged music and fitness in a way that differs from the norm. As that trail race continued to challenge me for the miles (and elevation gain) to come, I could no longer focus on brainstorming motifs. Instead, I had to give my mental and physical energy to the mountains. Ironically, that’s when it hit me. Why do people gravitate toward sex, drugs, and/or rock ‘n’ roll? The same reason many people enjoy fitness: because it somehow serves or challenges them on a mental and physical level.
Keep Austin Fit,
Gretchen Goswitz, Editor
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 Karen Dauskurdas, Betty Davis, Arielle Olfers WRITERS Haley Baros, Carrie Barrett, Jessica Clark, Alex File, Lauryn Lax,David Leffler, Dani Parsons, Kimberly Romero, Angela Vega PROOFREADER Justine Harrington PHOTOGRAPHER Brian Fitzsimmons
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.
Jessica Clark
David Leffler
Edgar Vega
Carrie Barrett
Jessica Clark
Jessica Clark is a wellness professional who has called Austin home for over 15 years. Jessica has a genuine passion for all things health and wellness-related and offers a unique perspective on the business of fitness—a reflection of her extensive coaching experience, diverse fitness management education including a Master's Degree in Business Administration from Texas State University, and corporate marketing background. Spending many years as a client, coach, and business operator has also given her insight on the best fitness experiences for all types of exercisers and helped her formulate her "Lean Living" protocol. She's constantly looking for new experiences and educational opportunities, and is always scouring the city for the best healthy restaurants and happy hours! You can find her at RIDE Indoor Cycling, Wild Heart Yoga, and Fuerte Fitness in Austin.
David Leffler
David Leffler was born and raised in Austin, Texas. He is a graduate of the University of Texas, where he worked as a sports columnist for The Daily Texan. His interests include athletics and mentorship, which has led him to several stints as a YMCA youth basketball coach. When he’s not writing you can find him playing softball with a local outfit, The Belly Itchers, hanging by a swimming hole and spending time with his family.
Edgar Vega
Born in arid Torreon, Coahuila of Mexico, Edgar moved to Austin with his family at a young age. He started out producing comic strips, editorial cartoons, and illustrations for The Daily Texan. Upon graduating with a Bachelor's Degree in Economics from the University of Texas, he expanded his creative work to include fantasy art, photo manipulations, comic books, graphic design and album cover art. He has learned a lot over the years but lost the ability to tell if he's consumed too much coffee or not enough a long, long time ago. He's run himself ragged in a few marathons at an acceptable pace while his wife has glided in many more marathons at an exceptional pace.
Carrie Barrett
Carrie is a USAT Level 1 Certified Coach, Director of Marketing at Austin Aquatics & Sports Academy, author of two books on triathlon, and a Specialized Women ambassador. Her mission? Break down those fears and motivate others to face and overcome your own fears, whether it’s buying your first pair of running shoes or finishing yet another Ironman distance race.
PLEASE RECYCLE THIS MAGAZINE O C TO B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E
11
Medicine In Motion Care for your active body Dr. Martha Pyron, MD and her team offer care for sports-related injuries, nutrition and fitness, and performance-based medical care. They specialize in Urgent Care but at regular office prices as well as discounts for high deductible insurance plans, and cash pay patients. Need an appointment today?
Call (512) 257-2500 www.medicineinmotion.com North
Central
2400 Chisolm Trail Round Rock, TX 78681
711 W. 38th St., Ste. G4 Austin, TX 78705
WHEN YOU JOIN THE Y, you’re committing to more than simply becoming healthier. You are supporting inclusion and accessibility for all. The Y works to ensure our programs and facilities are accessible and welcoming to all abilities. We turn to community partners like Archer’s Challenge to help us grow in these areas. For more than a workout. For a better us. LEARN MORE AT AUSTINYMCA.ORG
JOIN IN OCTOBER AND WE’LL DONATE
25
$
IN YOUR NAME TO
ARCHER’S CHALLENGE
#KEEPAUSTINFIT
BEST of
2017 WHO’S THE BEST OF AUSTIN'S Health, Fitness, Nutrition, and Wellness?
VOTING STARTS OCT. 1 Correction
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
“Best of” Survey
Check your inbox for our annual “Best of” readers’ questionnaire! Start thinking about the places and people you want to nominate for awards such as best gym, best healthy restaurant, best yoga studio, best personal trainer, and more. Readers can access the survey via @austinfit on social media or our AFM newsletter starting in mid-October. The power is in your hands!
In September’s “New to Austin” section, we printed that Adelante originally started as an Airstream on South Congress Ave. Although the Airstream was on South Congress for a time, the brick-and-mortar location was the original store in Austin—which opened 25 years ago.
TRAIN TO HANDLE THE ROCK ‘N’ ROLL The truth is, you may not have ever done anything as hardcore as Twisted Sister, but we still “wanna rock.” The best thing we can do is prepare our bodies to perform at the highest level every day, so that when we do roll a bit too far, our health is still rock hard. Head to austinfitmagazine.com to learn what habits will help you perform like a rockstar.
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 / O C TO B E R 2 0 1 7
Personalized Blood Flow Restriction (PBFR) Training Available at our Westlake Location! TexPTS is committed to providing patients with hands-on physical therapy based on the newest research and getting the best results in fewer visits. The additional use of PBFR in our treatment approach excels our capacity to bring greater muscle growth gains to our patients without the strain of traditional exercise. PBFR is highly used amongst the NFL, MLB, NBA, NHL, NCAA and military personnel across the country in the rehabilitation and strengthening of athletes. Following the metabolite threshold theory, utilizing personalized blood flow restriction training induces collagen and muscle protein synthesis, which enhances the healing of tendon, muscle and bone.
• Increase muscle strength and hypertrophy with only 30% loads • Improve muscle endurance in 1/3 the time • Improve muscle activation • Enhance muscle protein synthesis • Increase growth hormone responses
Visit www.owensrecoveryscience.com or contact our Westlake clinic for further information!
Be
eC
Rd
.
We s
360
.
(Inside Westlake Athletic and Community Center)
pC raf t Rd
TexPTS – Westlake
tla k
eD r.
ave
4300 Westbank Drive, Suite 210 West Lake Hills, TX 78746
Phone: 512-306-8071 Fax: 512-306-8518
Ca
We st
ban
m
kD
r.
Known for teaching and training physical therapists all over the United States, we take pride in being experts in our field. TexPTS is home to more board certified specialists than any other practice in Texas!
www.TexPTS.com
The Best First Choice®
EXPOSURE
Jesica and Mark Garza make their way from the ceremony to the lawn for pictures. Nobody wants to walk in dirt in heels.
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 / O C TO B E R 2 0 1 7
JUST MARRIED
Photographer: Zac Zlatic
LOCATION
Breckenridge, CO
ASK SAM
Welcome to Sam’s hot sauna! Home of straight talk without the B.S. Open and frank advice on matters ranging from practical to taboo. Topics of discussion include health, fitness, wellness, nutrition, supplements, and sex—so ask Sam now!
NOW
Sam, I’ve been seeing articles everywhere talking about the benefits of microdosing LSD. GQ, Business Insider, Wired, even Marie Claire have been talking about it. Supposedly it makes you more creative and productive—like Adderall, but without the irritability. Is this the next trend? Should I give it a go? Dear Tripping Out About Tripping Out,
Dear Shirts vs. Skins, Chill, Tarzan, there are times to go shirtless. At a gym, in a fitness class, is NOT the time. Some classes even have “no nipple” rules. CrossFit classes and most outdoor bootcamps consider it kosher, though. Playing football or basketball at the park, in a bodybuilding competition, kayaking or swimming? Take it off! In bed? Take it allllll off. Otherwise, go splurge on a dri-fit shirt. Even if the schmuck next to you is shirtless, don’t be that guy. HAVE A QUESTION FOR SAM?
ASKSA M @AUS T I N F I T M AGA Z I N E .C OM
18
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
No need to ask. Top rated Spotify 2017 sex list songs right here. You’re welcome. 1. “Sex With Me” — Rihanna 2. “Birthday Sex” — Jeremih 3. “Ride” — SoMo 4. “Earned It” (Fifty Shades Of Grey) — The Weeknd 5. “Slow Motion” — Trey Songz 6. “Often” — The Weeknd 7. “Talking Bodies” — Tove Lo 8. “Pony” — Ginuwine 9. "Sex” — Cheat Codes 10. “Dance For You” — Beyonce
art by freepik.com
Sam, Even though it’s October, it’s still hot as heck here! And, I have to admit, I sweat a lot. I want to take my shirt off at the beginning of class, but I also don’t want to be “that guy.” If I keep my shirt on, it’ll be completely soaked by the time we finish. Seems like a lose-lose situation for me. When is the appropriate time to go shirtless? (If there is one.)
Fact: Microdosing is trendy. Truth: Most humans follow the crowd. But (that is a big-ass “BUT”) when something is trending, it doesn’t mean you’ve gotta dive in and do it too. I’m glad you are asking about it! Think on this: Why do you need it? What’s your issue? Is this your best solution? It's not yet proven that LSD microdosing improves cognitive processing to make you more creative or focused. In fact, studies are still being investigated regarding safety and tolerability of low doses of LSD. Presently, no companies are working with LSD in a drug development context. That should make you go, “Hmmmmmm, WTF!”. Stressed, anxious, can’t focus? I suggest you evaluate your lifestyle, and make healthy changes. Include transcendental meditation and aerobic exercise regularly. Improve your nutrition and add supplements that can mimic the effects of Adderall without dangerous side effects. Consult with a dietitian, naturopathic, or holistic practitioner. Who the F cares what everyone else is doing? You are the priority. What you do sets the direction for a successful, healthy future. The lone wolf is a badass, fearless and fierce. He follows his own path, and doesn’t need to always run with the pack.
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
NUTRITION
Better Than Sex Cake This flavorful, guiltless, and vegan carrot cake will satisfy your every need. by ALEX FILE
Ingredients 1 cup walnuts, chopped 1 pound carrots, peeled and grated 1 cup vegan buttermilk*see notes (it’s a real thing!) 2 ½ cups all-purpose flour 2 ¼ tsp. ground cinnamon 2 tsp. ground ginger ½ tsp. ground nutmeg 2 tsp. baking powder 1 ½ tsp. kosher salt ¾ tsp. baking soda 4 flax eggs* 1 cup granulated sugar ¾ cup dark brown sugar, packed 2 tsp. vanilla extract ¾ cup almond milk yogurt*
Frosting
Search “Better Than Sex Cake” to view the full receipe online. austinfitmagazine.com
20
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
photo by Weston Carls
1 container Tofutti Dairy Free Cream Cheese ½ cup vegan butter (eg. Smart Balance), room temp *see notes 1 ½ tsp. vanilla extract 2 ½ tsp. lemon juice 3 cups powdered sugar
Treats Only Thank you, Austin, for 29 Delicious Years
Gluten-Free Menu • Lard Never Used in Cooking Vegan Options • Dog-Friendly Patio #KeepAustinSpicy
face painting by Melissa Morgan with Woo Who
Lakeline
11066 Pecan Park Blvd. Cedar Park, TX 78613 512.506.9900
S Lamar
4141 Capital of Tx Hwy Austin, TX 78704 512.707.1733
Manchaca Rd
11940 Manchaca Rd. Austin, TX 78748 512.282.9094
NUTRITION
Willpower, Moderation, Mindfulness, and Other Useless Diet Advice by JESSICA CLARK
Have you ever asked someone for advice on dieting or nutrition and received some form of answer centered around the following concepts? 1. Willpower 2. Moderation 3. Mindfulness 22
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
While it is important to practice all of these when it comes to a sustainable nutrition protocol, for whatever your dietary goals may be—in this case, fat loss or weight loss—I wish there was a little more “meat” to this type of advice. Furthermore, by providing these concepts as a plan of action to clients, wellness professionals are not actually helping their clients in any real, actionable way. Why? Because these statements are oversimplified and the ideas behind them are way too abstract to be actionable. They can be interpreted differently by everyone and there is no actual guidance or education in these abstract concepts alone, therefore making this type of surface-level advice pretty useless to most people. I’ve found that super-simplified advice can add to the frustration most people feel about dieting and nutrition in general, making it seem like, for them, fat loss or weight loss is this elusive thing because they have not uncovered the secret formula for success. Any experienced wellness coach worth their salt will tell you that there is no secret code. There is no “superfood” to try, no magic pill to buy, no mental mastery that you have not yet acquired. If you’re banging your head against the wall wondering, “Why not?!”, I encourage you to consider that the nutrition advice you’ve received is just not very useful at all.
LET’S BREAK IT DOWN: Willpower sucks as a motivator because it’s fleeting. Willpower is a negative driver for behavior. It focuses on what we have to live without, what we cannot do. We can only white-knuckle through our lives for so long. At some point, and almost regularly, our willpower is tested. And what happens when our willpower fails us? We feel bad, guilty, and defeated. That sucks. What if we replaced willpower with discipline? What if we created new positive behaviors that favored a healthy diet and lifestyle? What if we congratulated ourselves for our successes, instead of punishing ourselves for our inevitable slip-ups? We can make the shift to replace “perfect” with “better.” We can, instead, practice a little patience and grace with ourselves when it comes to achieving our goals. I like to think of willpower as what you can use to make it through a sprint–it only works for a short time. Discipline is what you’ll need to endure the marathon. So, my advice is to make a daily commitment to yourself and hold yourself to it every day.
Mindfulness is another one of those abstract concepts that few can really grasp. In this day and age, we are far too busy, too over-stimulated, and too distracted to differentiate hunger from thirst, stress from fatigue. Can we really trust our gut to tell us what it wants and needs? Most people need to think less about food in general and stop obsessing about the “right” foods to eat. Once you know how much you need to achieve your goals and find a mix of foods that you enjoy eating, you can automate the decision about what to eat and when. Yes, I’m actually advising that you think less about food. Take food down to its most basic purpose of nourishment and enjoyment. Food is just food. We glorify and/or demonize it. We attach feeling and meaning to it more than its basic purpose to fuel us. You aren’t going to suffer if you don’t eat that dessert. You won’t be less lonely if you eat that bag of chips, and that green juice will not make you a better person. It’s just food. Don’t give it so much power.
Moderation is overused as a big fat cop-out for behaviors that hold us back. I hate to break it to you, but there are some behaviors that you must give up if you want to achieve certain goals. This is life! You can’t expect to achieve a goal that is a stretch for you if you’re still stuck doing the same old things. I often hear “moderation” as it relates to alcohol or junk food. (No one needs to drink water or eat veggies in moderation—by all means, don’t hold back!) Moderation to one person may mean only one glass of wine a week, and to someone else, that might mean only one glass of wine each night. As you can see, “moderation” as dietary advice sucks because it’s not specific to each person.
So what does work? First, you need to get real with yourself. You need to understand your actions and behaviors, motivators, and hang-ups. No judgment. I advise clients to take an inventory of what they’re currently doing regularly with regard to their nutrition, activity levels, exercise, and lifestyle in general. I recommend my clients log their food and workouts for a few days using a tool like MyFitnessPal so they can get an idea for the calories and macronutrients they are consuming and the energy they are expending habitually. Then they can start to identify areas of struggle and where they can make changes. It’s usually pretty obvious to them once it’s in writing. Just like creating a budget, once you go through the exercise of tracking and assessing your current situation, you can create a plan of action. You can then focus on creating new, healthy behaviors that support your goals. You can get to work laying bricks to build what you want. afm
1
2
3
O C TO B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E
23
www.alignaustin.com @alignaustin
NUTRITION
Top 10 Healthy Eats of ACL Music Festival
by DANI PARSONS
Whether you currently live in Austin, have visited friends here and wish you did, or experience this one-of-a-kind city vicariously through classic country music songs and viral videos of mouth-watering food trucks, most likely you’ve heard of the ultimate two-weekend homegrown event, Austin City Limits Music Festival. With eight stages, 140 bands, and more than 30 food and drink vendors, it’s jam-packed with all of your favorites from live music to craft brews to the best tacos in Austin. It has a little something for everyone, and they definitely expect you to come hungry. The ACL Eats food court this year has a lineup almost as incredible as the artists themselves. With the most delicious options from local eateries and the surrounding area’s favorite restaurants, we’re here to give you the scoop on how to stay healthy and hydrated without breaking the bank...or your gut. We’ve narrowed down the list to ten options that will keep you refreshed, satisfied, and feeling as great as you look all while jammin’ out to your favorite bands at Austin’s hottest music festival of the year. 24
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
SWEET TREATS JuiceLand With a feel-good, do-good initiative in every sip, JuiceLand’s fresh veggie and fruit smoothies are the perfect way to cool down, feel refreshed, and satisfy your hunger between your favorite bands on stage. Packed with berries, greens, antioxidants, and protein, you can’t go wrong with any of their featured options. Fun Punch (Pineapple, Cherry, Ginger) (V)(GF) – $6 Cucumber Kale Agua Fresca (V)(GF) – $6 Mango Smoothie (V)(GF) – $7 Watermelon Agua Fresca (V)(GF) – $6
GoodPop It’s hot in Texas. Heck, it’s hot even in October. When you need something sweet and icy to beat the heat, these gluten–free, low calorie, fresh fruit popsicles will make you think you’re cheating the system as soon as you you taste them. How can something this healthy taste so wonderful? Bonus, they even have a cold-brew pop option for all of you caffeine lovers out there who need that little afternoon pick–me-up! Orange ‘n’ Cream (GF)(V) – $4 Strawberry Lemonade (GF)(V) – $4 Watermelon Agave (GF)(V) – $4 Cold–brew Coffee (GF) – $4 O C TO B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E
25
NUTRITION
LIGHT EATS East Side King “Japanese street food with a touch of Austin soul” is how this famous food truck likes to describe itself. With three of their top menu items being featured at the festival, we really want to single out the Brussels sprout salad. Looking past the fried Brussels sprouts and bun, you’ll find some fresh and healthy veggies like cabbage, basil, cilantro, mint, onion, and jalapeño that really bring this dish into a serene balance for those who love fried food, but want to stay on a healthy track. Pro tip: This dish is vegetarian, but can be vegan/gluten free upon request! Brussels Sprout Salad – $9
26
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
Tino’s Greek Cafe Tino’s offers a variety of authentic Greek food made with fresh ingredients to satisfy both the meat eater and the vegetarian. This is a great choice for those looking for a variety of healthy options in one place. Falafel Wrap (VGT) – $10 Veggie Plate (Hummus (V), Tabouli (V), Tzatziki Sauce (GF), and Grape Leaves (V) (GF) – $10 Gyro Salad – $10 East Side King photo by Mark Weatherford
Peli Peli Known for their top-rated South African cuisine and kebabs, Peli Peli is featuring a super fresh salad option on their menu this year at ACL. Chock-full of cool, refreshing veggies and sweet peppers from Africa, this is a great option to curb your mid-afternoon hunger and leave you feeling good enough to crowd surf after. Cucumber Salad with Tomatoes, Peppadews & Onions Mixed with an Italian Vinaigrette – $6
Kababeque This food truck is a savory fusion of Mediterranean and Indian cuisine that will leave your belly happy and your hunger satisfied. The hummus and pita chip combo is a great midafternoon snack to tide you over until dinnertime, but if you’re feeling a bit more adventurous and want something heavier, the salad bowl comes with your choice of meat and is served on a bed of spring salad mix with hummus and their signature tzatziki and spicy sauce. Pro Tip: For portion control, ask for the sauce on the side. Salad Bowl (Chicken Tikka (GF), Gyro, or Falafel (V)(GF) – $9 Hummus & Pita (VGT) – $4 O C TO B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E
27
NUTRITION
P. Terry’s Burger Stand It wouldn’t be a festival without a burger we could get behind. P. Terry’s is a household name in Austin and if you haven’t tried their house-made veggie burgers, you’re seriously missing out! Pro tip: For a healthier alternative, order without cheese and ask for your burger to be served on a whole wheat bun or lettuce wrap! Veggie Burger (VGT) – $6
FRESH FILLERS Skull & Cakebones This plant-based bakery serving only clean eats is all vegan and a healthy choice to curb that concert-going hunger. Mac N Chee–Z (Elbow Macaroni And Cheeze Topped With Sourdough Breadcrumbs) (V) – $10 Avocado Toast (Sourdough Toast With Mashed Avocados, Cherry Tomatoes, And Toasted Hemp Seeds) (V) – $9 Chi’Lantro Finally! A taco you can stuff your face with and still feel good about. Chi’Lantro is one of the most sought after Korean food trucks in Austin–their tacos full of deep fried tofu, soy vinaigrette Korean salad, cilantro, onion, and special salsa are a no-brainer healthy late night choice after seeing your favorite musician perform live. Tofu Tacos (V) – $9
Tamale Addiction You can’t have a music festival in Austin without some fresh, local, and organic Mexican food readily available for the masses. Tamale Addition’s vegetarian and vegan tamale options at ACL this year are so tasty, you’ll wish you could have them every day. Beans and Goat Cheese Tamales (GT) (VGT) – 2 for $10 Spinach with Caramelized Onions Tamales (GT) (V) – 2 for $10
28
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
VINCENT K. IP DDS 1509 S LAMAR BLVD. #675 AUSTIN, TX 78704 (512) 444-4746 INVISALIGN@SMILE360ATX.COM FREE CONSULTATIONS FINANCING AVAILABLE
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!
@MaudiesTXMex WWW.MAUDIES.COM Maudie’s TEX-MEX 2900 W. Anderson Ln, Austin, TX 78757 | 512-323-6887 info@austiNuts.com | austiNuts.com
New CULTURE
TO AUSTIN
Studios and stores for fitness-minded folks
Barre3 Mueller
1911 Aldrich Street, Suite 150., Austin, TX 78722 Restaurateurs aren’t the only ones getting in on the opportunity to expand to the Mueller community. Popular ballet barre fitness class, Barre3, opened another Austin location at Mueller in September. The Portland, Ore. based studio has grown into an international franchise with over 100 locations opened since 2008. With classes offered seven days a week, from 5:45 a.m. to 7:15 p.m., there’s plenty of opportunities to try out this studio’s newest location.
Ranch Hand
21st Street and University Avenue, Austin, TX 78705 Two University of Texas at Austin MBA students, Brian Murphy and Quentin Cantu, are using their business savvy to take on the school’s lack of healthy lunch options. What began as a meal delivery service in spring of 2017 has lead to the opening of a full service food truck this September. The truck (named Ranch Hand, in homage to their locally sourced proteins) serves grain bowls with fresh vegetables, fruits and an array of meats like chicken, Wagyu steak, and even bison. Located by the campus’ Gregory Gymnasium, the truck is providing UT students a fresh start to the school year.
30
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
Castle Hill Fitness 360
3801 N Capital of Texas Hwy, Austin, TX 78746 A downtown Austin favorite, Castle Hill Fitness, expanded west and opened a second location in the Davenport Village Shopping Center off of Highway 360. CHF will be signing up new members, but current members will also be able enjoy access to both locations starting Oct. 1. Members can enjoy an array of amenities including a pool, hot tub, sauna and steam rooms, massage services, Yoga, Pilates, and personal training. The new location is located in the space that was previously BBFitness studios. Previous owner Susan Cooper retired after 34 years in the business, and Castle Hill Fitness acquired BB Fitness and kept all her employees on board. With individual, student, couple, and small business membership plans, West Austin residents can find different pricing options to fit their needs.
Colleen’s Kitchen
R
1911 Aldrich Street, Suite 100, Austin TX, 78723 As the food scene at Mueller continues to grow and serve people from north-central Austin and beyond, a new southern-inspired restaurant is joining in. Colleen’s Kitchen will serve breakfast, lunch, and dinner with a custom cocktail menu to top it off. The restaurant is dedicated to locally sourced ingredients and serving central Texas beers and wines. Add Colleen’s Kitchen to your list for some comfort food with an elevated twist. Upstairs at Caroline photo by Aloft/Official
O C TO B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E
RōW YOUR WAY TO RESULTS
FITNESS
EXCLUSIVE DEALS @ ROFITNESS.COM/AFM
31
CULTURE
Career Lessons I Learned on My Bike by ANGELA VEGA
Riding a bike has been compared to life, most famously by Albert Einstein in a letter to his son Eduard. To paraphrase, Einstein told his son that people are like bicycles: you can keep your balance by moving forward. I have found this to be true, among other lessons I have learned from cycling.
32
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
Facing Headwinds
Facing headwinds is expected in cycling and in your career. It is easy to point out and even exaggerate the headwinds from stubborn bosses to inefficient processes. The challenge is to appreciate the tailwinds and take on headwinds to build grade-A grit. You can not change the weather, but you can change your attitude toward it.
Riding in a Pack
Riding in a large group is a skill. The pace is often set by the leader, communication is critical in pointing out debris in the road, and you ride within inches of other’s wheels. There are leaders that wait at each turn for others to catch up and leaders that expect everyone to keep pace. Finding a leader that takes you to the next level or has a “no-drop” policy is up to you. For some, finding a faster group to push yourself is what takes you to the next level. In fact, sometimes you take the lead and see how trying it is to lead a large group—it gives you perspective and visibility.
illustrations by Edgar Vega
Never Needs Charging
Enjoying the Ride
There is always a destination when riding—a starting and stopping point. In your career, that is not an obvious. We can go about our days with our head down never looking up to enjoy the scenery. We move from project to project, meeting to meeting, trying to “get s*** done”—but don’t make time for celebration, enjoyment, or reflection. We are all busy (or so we say), but we don’t lack time, just priorities. Taking time to admire a field of bluebonnets or appreciate a project team’s success brings more value than a faster time or another crossing an item off your to-do list.
Finding the Right Gear
It feels like floating when you find the right gear. As cheesy as it might sound, you become one with the bike, completely absorbed in that moment. The wrong gear can cause you to topple over or spin out, both literally and figuratively. In the workplace it is called flow, an energized focus. You can’t spend all of your time in comfortable gear or in a state of flow, but you can help capture more of those moments. Take an autotelic approach with your work, bringing purpose to the input instead of the output.
Climbing the Hill
Nelson Mandela said it best: “After climbing a great hill, one only finds that there are many more hills to climb.” When approaching a climb, on a hill or in your career, excuses can crowd your head and create self doubt. Then you start to climb,
you start to work harder, you do whatever it takes to get to the top—and those excuses fall away. In your career, there will always be more hills which will allow you to use different muscle groups. I have discovered flat roads to be fast but monotonous. Your goal is to build experience, not get to the end as quickly as possible (unless all you want is retirement).
Will Never Break
Packing the Essentials
There is not much room for excess supplies on your bike, though it would be nice to bring a large tire pump, some chocolate cake, and a couple gallons of water. Same thing with your schedule and skill sets. We all want to be multipotentialites and multitaskers but often we cram our days with superficial tasks and our heads with useless information. Place value on things you need for the task ahead (such as a big presentation or a century ride), take what you need, and leave room for things you might find along the way.
Won’t Burn Eyes
Buying Progress
It is easy to get carried away in cycling and think you can buy speed with a slick wheel set, a new bike, or carbon water bottle frames. Weekend workshops and certifications might look good on a resume and might even inspire more learning. However, nothing does it like “time in the saddle” and deliberate practice. No piece of equipment can give you the speed and no classroom education can give you real world experience. afm
O C TO B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E
33
Recyclable
AUSTINFITMAGAZINE.COM @AustinFit • #KeepAustinFit
CULTURE
How to Drink Mindfully We’re often being told that life is all about balance. For many of us, however, finding and maintaining that balance is not so simple. We bust our butts at the gym constantly striving for that next PR, but the commitment and dedication toward a wholesome lifestyle doesn’t always translate to the outside world. At the gym it’s easy to hone in on your fitness goals, but once you set foot outside, temptation is all around us—with alcohol in particular. According to the National Institute on Alcohol Abuse and Alcoholism, drinking in excess can lead to many health complications and can increase your risk of diseases like dementia and breast cancer. NIAAA also conducted a study showing that the number of women who claim to have had a “heavy drinking day” at least once in the past year is at an all time high. In fact, women’s alcohol use and abuse is growing to look more like men’s. (The Centers for Disease Control and Prevention reported that the prevalence of binge drinking among men is twice the prevalence among women, to give you an idea of how they compare.) We are all aware of the risks of heavy drinking, but knowing what these risks are doesn’t necessarily stop us, or slow us down, when it comes to indulging during a night on Sixth Street. So, what’s the solution? Staying in when your friends or colleagues suggest happy hour? Is it possible to drink in moderation without compromising your fitness goals? Jesse O’Brien, cofounder of Central Athlete, provides some helpful tips to During: Take a sip and savor the a more conscious approach drink—think about how it to consuming alcohol. Follow feels and tastes and what these tips, and you will sensations it evokes successfully “minimize the Avoid sugary mixed drinks footprint of alcohol,” as O’Brien says, and lead a healthier, more Have one less drink of water than you have of balanced lifestyle.
Manage your alcohol consumption with these tips. You’ll have a fun night out and minimize the regret (and possibly eliminate a hangover!) by HALEY BAROS
alcoholic beverages
Explore gluten-free options. Tequila, for instance, is derived from the agave plant and is naturally gluten-free! Before you set out on a night where you know alcohol will be involved, try to maintain your routine as much as possible: Center yourself; clear your mind as much as possible of the stress of the day Drink lots of water! (At least half your bodyweight in ounces)
After: Drink at least 20 ounces of water before bed to minimize dehydration
Eat a balanced meal, high in protein, to delay the rate of alcohol absorption
Just as you maintained your normal routine before your night of drinking, do the same the day after with:
Get about 20 minutes of sun exposure
Plenty of movement
Engage in quality movement and activities to promote blood flow
34
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
A little bit of sunlight A nice, healthy meal (fight the urge to drive thru Whataburger for a greasy cheeseburger)
~ P R E S E N T S ~
In the spirit of Boneshaker Project’s mission to get kids moving and active, this unique food and beverage tasting fundraiser for adults incorporates a twist to inspire guests to ‘shake their bones.’
Thursday, November 2
7:00pm – 9:30pm 800 Congress
PARTICIPATING BITES + SIPS :
AKA Mixology, The Austin Winery, Thirsty Planet, Whisler’s, SWAY Water, Sueno de Atzo Tequila, LIVE Soda, Grimpeur Bros Coffee SPECIAL THANKS TO: Austin Fit Magazine, City Surf, NLand Surf Park, Latinworks, Do512, KIND Bars, Dominion Golf Group, Tamisin Surf Boards, Wanderlust Yoga
Dru
Rock 36
AU S T I N F I T M A G A Z I N E / O C T O B E R 2 0 17
You don’t have to look far to find rock ‘n’ roll in the Live Music Capital of the World. But the sex-and-drugs combination that often follows is different in this city—especially in the fitness and health industry. From sober dance parties, to CBD oil, and finding your next fling at the gym, this is just a mere glimpse at how Austin does sex, drugs, and rock ‘n’ roll.
ugs
k
Your gym is a hub for great workouts and motivational trainers. Another element commonly found there? 38
AU S T I N F I T M A G A Z I N E / O C T O B E R 2 0 17
Casual sex.
Last year, a study was released saying that half of adults use the gym as a hookup venue and a quarter admit to having sex there. Additionally, 70 percent of women have confessed to fantasizing about their personal trainer. For our Sex, Drugs, & Rock ‘n’ Roll issue, we explored these statistics with real stories and responses from the Austin fitness industry.
19 percent said they have switched gyms or workout classes because of a hookup gone wrong.
In an anonymous survey taken by 70 Austinites, we discovered the following:
15.7 percent
84.3% 15.7%
have seen hanky panky happening in the locker room Yes No
Only
90%
10 percent 10%
have gotten busy in the locker room Yes No
Of those who had done the deed in the locker room, half of the respondents had a positive experience, half had a negative experience, and one person felt neutrally about it.
About
30 percent
69.6% 30.4%
reported being physically or romantically involved with their trainer, coach, or instructor. Yes No
O C T O B E R 2 0 17 / AU S T I N F I T M A G A Z I N E
39
Do sex and fitness go together? Proceed with extreme caution because it can end in happily ever after or create a cringeworthy situation. Our readers’ stories can attest to that:
There’s a way to express interest in someone at the gym. These pickup lines are not it. We asked for the worst of the worst, and this is what our readers gave us: “Stop doing bench press, your tits are big enough.” “Deadlift this penis.” “I like your glasses. You look smart.” “Hey, you're really good at that. What do you call that?” “A kettlebell swing.” “Your thighs could break a watermelon.” “It's hot outside but you make it hotter in here.” “Can you show me how you get so hard?”
40
AU S T I N F I T M A G A Z I N E / O C T O B E R 2 0 17
Netflix and Chill...But Seriously I matched with a guy—we'll name him Ted—on a app, and we ended up meeting downtown one night and then hooking up afterwards. I hadn't seen Ted in months but we’d occasionally text and chat on the app. A few months later, I decided to sign up for a gym membership and on my first day, we ran into each other. I was nice and cordial but it was still extremely awkward. Mainly because our coach wanted to know how we met--and I couldn't bring myself to say it was through a hookup app. He asked to hang out a few days later, and even though I was casually seeing someone else, it wasn't serious. I think he had other expectations because when he came over and realized that I just wanted to eat pizza and watch TV, he looked extremely disappointed—and made it even more awkward. I continued to go to the same gym because it wasn’t weird enough to give me reason to leave. About two months later, I entered into a serious relationship, and I decided it'd be best if I left the gym. I don’t consider myself a jealous person, but if my partner was going to a gym where he worked out daily with someone he had slept with, I wouldn't want him there. On top of that, I was getting tired of being asked how Ted and I knew each other. Sexy Sweat Session After a sweaty round of bleacher sprints on a Saturday morning, my guy and I snuck into the (empty) girls’ locker room for some AC and water. Our adrenaline was still pumping, and next thing you know I've added a 'unique setting' to my list. The guy didn't last, but my desire for unusual places did! Worth the Weight I owned a small group training gym back in Nebraska. One day a woman walks in and after a month of her joining, we started dating. Good thing she paid six months up-front because I probably wouldn't have kept charging her! I sold my gym and moved down
to Austin with her and we just got married last October. Sometimes you cross the client/trainer barrier when you know she is the "one." Making AMRAP with Clients I started hooking up with my coach after we matched on Bumble. It turned out that he'd been sleeping with multiple girls at the gym and telling them all the same sad story about moving to Austin— that his family had "disowned" him, so he was forced to live out of his car for two months (which was really maybe one night). It became even more dramatic when he threw out the suicide scare in response to being called out for sleeping with multiple girls and lying to them all. Side note: He also matched with my roommate on Bumble and tried dating her—not knowing she was my roommate. I recently left the gym and he's still doing the same BS with the new crowd of girls. Nama-stay Away I met a guy at a yoga studio and he seemed like a good kid. We started hanging out but everyone kept warning me that he was a "huge player" and made his rounds. He seemed genuine so I decided to give it a shot and see what was up. A few, "Sorry I fell asleep" texts later, and it turned out he was a player indeed. I found out that he was banging a girl at the same yoga studio and apparently hanging out with many more. We're still friends. Love Triangle About a year ago, I joined a new gym and hit it off with a girl who was also a member. It didn’t take us long to explore the sexual tension between us. Although she was single, there was another guy at the gym that liked her and pretty much thought he had claim over her. He ended up getting really pissed about the whole situation, and made it known in a very passive aggressive way. (With the exception of the time he told her she was "tainted" after sleeping with me.) The girl and I stopped hooking up and I joined a new gym. From what I’ve heard, though, they’re still playing that same tired game. Sprint Away We were both members of Castle Hill Fitness, but after our relationship ended—very badly—I stopped going to avoid an awkward run-in!
Drugs AS CANNABIS CULTURE EXTENDS ACROSS THE COUNTRY, THERE’S A GROWING BUZZ AROUND THE USE OF CANNABIDIOL AS A METHOD FOR RECOVERY. BY LAURYN LAX The legalization of cannabis—commonly known as marijuana—has been a controversial debate in the news and politics now for a number of years. To date, 26 states have passed the use of marijuana, namely for medical purposes and many have decriminalized its use altogether. Eight of these states (Alaska, Colorado, California, Massachusetts, Maine, Oregon, Washington
and Nevada) and Washington D.C. now legalize marijuana purely for recreation, with most allowing residents to possess up to one ounce and some approving of growing plants at home. Is Texas on the map? Not quite yet. Since the end of the 2017 Texas Legislative session this summer, marijuana still remains illegal to produce, possess, use, or sell statewide, with the denial of House Bill 334. O C T O B E R 2 0 17 / AU S T I N F I T M A G A Z I N E
41
Drugs
However, while marijuana is illegal in the Lonestar State, CBD oil is legal. In fact, many folks within the health, fitness, and wellness community, are using CBD oil as a healing and recovery agent between workouts or for injuries. Should you use CBD oil? Here’s all you need to know:
fact, the largest survey on Cannabidiol or CBD usage to date found that those who started using CBD oil were likely to drop their traditional medicines altogether. Additionally, since CBD oil is a naturally derived compound, its anti-inflammatory properties are not toxic to the body (like NSAIDS). Meds such as Advil and Aspirin are known to actually stall the healing and recovery process and promote unhealthy bacteria growth in the gut microbiome. Aside from injury or pain healing, CBD oil is also great for general post-workout recovery, balancing your circadian rhythms and promoting alertness after missing out on a night of quality sleep, reducing anxiety, or balancing blood sugar levels (on days when you eat a little more sugar than you intend). CBD oil has also been used successfully as a treatment in individuals with inflammatory bowel disease (IBS), diabetes, chronic pain, migraines, muscle spasms, oxidative stress, and neuropathic pain. Q. Does CBD oil show up on a drug test? No. Studies have shown it does not show up on a drug test.
Q. What is CBD Oil? Cannabidiol, or “CBD,” is one of the 85 active compounds found in the marijuana plant, cannabis. CBD oil is known as an analgesic supplement for its anti-inflammatory properties and is sold legally over the counter nationwide—and is not classified as a drug by the FDA. Q. How is CBD oil different than standard marijuana? Unlike THC, the active compound in cannabis known for its psychoactive properties, CBD is not psychoactive. It doesn’t produce a feeling of being high, and it can actually counteract that feeling. Q. What kind of effects does it have on the body? CBD activates cannabinoid receptors within the brain, reducing inflammation and decreasing stress—including regulating blood sugar levels, restoring circadian rhythm imbalances, and reducing pain and anxiety. Since supplemental CBD is not psychoactive and it is a natural anti-inflammatory agent, CBD oil is primarily used to promote physical homeostasis (body balance); injury, musculoskeletal and illness support; pain relief; and address HPA-Axis Dysfunction (i.e. “adrenal fatigue” or chronic stress). Q. Why would I want to take CBD oil? Since CBD has a strong (positive) effect on inflammation, stress, and the immune system, it can be used to decrease muscle soreness post-workout, calm stress levels and support quality sleep, treat muscle pain or injuries (sprains, tears, broken bones) and decrease stress levels or adrenal fatigue symptoms. Have you ever taken an aspirin to relieve muscle pain or Tylenol if you have a headache? CBD oil works much the same way. In
42
AU S T I N F I T M A G A Z I N E / O C T O B E R 2 0 17
Q. Why do people still want or need “medical marijuana” if CBD oil is legal and safe to use? The best way to explain this is from the mind versus body perspective. Cannabis extracts containing either THC alone or a combination of THC and CBD have been shown to be effective at reducing pain (mental and physical) from a number of chronic conditions, as well as providing relief from many side effects of disease, including spasticity, pain, nausea, and loss of motor function and control. In short: THC helps numb the pain from the brain's perspective, while CBD helps calm inflammation. Medical marijuana has been prescribed for various diseases and ailments including multiple sclerosis, IBS, cancer, PTSD, anorexia, and AIDS. Q. What’s the best way to consume CBD oil? CBD oil can be consumed either topically as a cream, as an oil or dietarily (in oil form), as a supplement. Before you build up to the recommended serving size or guess how much you need, it’s always good to start with less to gradually acclimate your body to any changes you make in your health and supplements. If you know you are sensitive to supplements and over the counter drugs like aspirin and acetaminophen, consider starting with two to four drops at a consistent time of day and check in with yourself to see if you notice any positive changes. If so, then voila, you’ve found your just-right dose. If not, then “up your game” by either doubling this initial amount or by using the same amount taken twice daily. Then, keep this pattern consistent for seven days. If you are using CBD oil to promote better sleep, ingesting the CBD-rich tincture or extract a few hours before bedtime (not right before bedtime but a few hours before) has a balancing effect that facilitates a good night’s sleep. Q. What are the harmful or negative side-effects of taking CBD oil? CBD oil is generally safe and negative side effects (if any) are typically mild, but like anything else, too much of a good thing is not always a good thing. Too many sweet potatoes? You may feel like a potato. Too much working out? Your body gets stressed. Too much CBD oil? Side effects may include: mild and included hypotension [low blood pressure], dry mouth, psychomotor slowing [slowed thoughts or movements], and lightheadedness. Stick to aforementioned dosing instructions for integrating CBD oil slowly, and as always, check with your healthcare provider prior to commencing a new supplemental or medical treatment if you are unsure.
WHERE CAN I FIND IT?
CBD OIL IS BECOMING MORE PRESENT ON THE INTERNET. IN FACT, IF YOU GOOGLE SEARCH “BUY CBD OIL” YOU’LL YIELD ABOUT 12,000,000 DIFFERENT RESULTS. 1. You get what you pay for. The higher the concen-
tration of CBD in a product, the more powerful its effects, and that often comes with a little bit of a difference in cost breakdown.
2. Ensure your oil is non-psychoactive. True CBD oil should be non-psychoactive.
3. Don’t fall for “cure-all” products. Stay away from CBD oils that claim to be the cure to everything—from digestive distress and stress, to stubbed toes, to the common cold and flu, and migraines. Highly marketed products may be trying to just earn your dollars, and may not necessarily be the “best” formula on the market. Since there is still more research to be done on CBD oil, don’t consider it the magical cure for everything. Treat it like an anti-inflammatory and destressing agent. Some reputable companies include:
Jambo Superfoods jambosuperfoods.com Charlotte’s Web cwhemp.com The Fay Farm thefayfarm.com Tasty Hemp Oil tastyhempoil.com Entourage entouragehemp.com And, locally, Austin Vape & Smoke austinvapeandsmoke.com
O C T O B E R 2 0 17 / AU S T I N F I T M A G A Z I N E
43
Rock
S Roll by Carrie Barrett
The Live Music Capital of the World seamlessly fuses fitness with sound. Rhythm is defined as, “The flow of music through time.” It’s poetic in those terms, right? Even, dare I say, rhythmic? So, too, is Austin. Our town has certainly created its own rhythm through the years, influenced mostly by history, culture, climate, and lifestyle. Sometimes that rhythm is upbeat. Other times it’s melancholy, but it’s always uniquely Austin. We’re known for many things here in the ATX, but we're namely worldrenowned for our music and fitness scene. Both serve to inspire, motivate and break down cultural barriers. Here are local fitness professionals and businesses who have combined music and fitness in order to enhance personal relationships and create transcendent experiences that inspire confidence, creativity and community. 44
AU S T I N F I T M A G A Z I N E / O C T O B E R 2 0 17
Kaysha Patel • Stretch Yoga Stretch Soundscapes Owner and teacher Kaysha Patel aims to break down yoga’s “intimidation” factor by creating a happy, uplifting space. Through Stretch Yoga’s Stretch Soundscapes class, the power of music and yoga collide to create a unique and heart-opening experience. What role does music play in your classes? All Stretch yoga classes and events are accompanied by music. The music is purposefully crafted to accompany the flow of the yoga class, which means it supports grounding in the beginning, stimulates energy in the middle during the more rigorous parts, and induces relaxation at the end during meditation. Music is also a powerful tool for staying in the present moment–because sound itself always occurs in the present. The practice of staying present is a fundamental element in yoga. Another role that music plays is that it makes yoga enjoyable! We believe fitness should be fun so people continue to practice on a regular basis. What is your unique Stretch Soundscape Series? Stretch Soundscapes is a unique experience that embodies the true spirit of Austin–music, fitness, and the outdoors. Stretch Soundscapes classes are yoga classes using the technology of silent disco headphones. The noise cancelling headphones allow the students to become deeply immersed in the music and the teacher’s instruction without external noise distractions. The music is a set list by a live DJ, created to accompany the flow. We are the only yoga studio in Austin to host yoga with headphones events! Why is having music at your classes important to you? Music is a way for the teacher to connect deeper with students. Choice of music (genre or style) is a personal preference and each teacher brings their unique approach. Students get a chance to know the teacher a bit better and relate to them based on their musical preferences. The connection between the teacher and the student grows deeper as they bond over the music and playlists. What do you think it says about you and your goals? Music makes fitness enjoyable and when fitness is enjoyable, people want to do it regularly. We want to make yoga a regular part of one’s life. Practicing regularly is the most important aspect of yoga, and I would argue, any type of fitness. If music makes practice more enjoyable and people want to come back, well, then our goal is reached. Austin is known for two things—fitness and music—and you encapsulate all of it. Why is this important to you? We are a local studio, and we want to represent Austin in the best way possible. We are proud to embody two elements that bring people to Austin or make people proud to be an Austinite. What has music given you as a fitness professional? Music has given me the ability to express inner creativity. Spending time listening to new music and making playlists to accompany my classes has tapped into my creative spirit. Coming up with new ways to incorporate a universal love of music with yoga has been a dream come true. photography by Weston Carls model Michelle Quintanilla
Rock
S Roll
46
AU S T I N F I T M A G A Z I N E / O C T O B E R 2 0 17
Allen Daniell • Songwriter/Musician Spectrum Trail Racing Allen Daniell is a lifelong musician who brings his talents on the bass to Trent Turner and the Moontowers. The band often performs at the finish line and postrace cooldown area of Spectrum Trail Racing events held around the outer Austin area. Daniell is also a competitive runner and sponsored member of the Spectrum Trail Racing team.
Is it scripted music (set list), or more organic? I think my style of music generates a more organic crowd because my sound isn't as commonly found in Austin. I like to start off with a set list for the purpose of structure, but leave room for changes if needed. What type of experience do you want for the listener? As a songwriter/musician, my ultimate goal is to be able to provoke any positive reaction. I think that's what any good musician can strive for. Why is performing at the Spectrum Trail races important to you? Being a part of the Spectrum Trail Racing team, I know that [co-owners] Jason and Mallory Brooks value supporting local businesses. That's why you'll find me playing music after running a long race. I find that even through the exhaustion, it revives my energy and soul. I know my fellow racers appreciate the distraction from the pain they endure after these races. What do you think it says about you and your goals? I have been playing music since I was 10 years old and that has taught me a level of patience and persistence that most may never understand. Being dedicated to something for most of your life teaches you a strength that can only be gained from sacrifice. That foundation has helped me to never give up in finding a way to better myself both in running and in goal setting. Austin is known for two things—fitness and music—and you encapsulate all of it. Why is this personally important to you? I love the challenge, variety, freedom and drive to be better. Fitness and music also motivate me to stay healthy spiritually, mentally, artistically and physically. How does your band march to the beat of its own drum? Why should people seek it out? Musically, I think my wife answers this question best. She says she fell in love with me when she saw that my passion for my art was resonating on stage. She could see the joy that it brought me and it was infectious. As for racing, I get to train, be coached, and supported by some amazing people. Spectrum puts a lot of importance in the overall experience of those running their races. They care about the details that most other races overlook. They make the experience fun! What has music given you as a fitness professional? Music has been my foundation. The hard work, failures, successes, rejections, and lessons learned have made me stronger and more patient. From a technical standpoint, the practices needed in singing have helped me better my breathing technique when running.
photography by Weston Carls
O C T O B E R 2 0 17 / AU S T I N F I T M A G A Z I N E
47
Rock
S Roll
Jeff Simecek • Statesman Cap10K Race Director, Community & Events The Statesman Cap10K celebrated its 40th race and doesn’t seem to be stopping any time soon. Race director Jeff Simecek made a few changes and additions to the event, but prioritized the “Austin-ness” of it. For example, as the Live Music Capital of the World, this race would be incomplete without live music performances along the course. What role does music play in your event? For the Statesman Cap10K, music is used to enhance the experience of the event. The race typically features seven bands (or so) along the course and two bands at the Finish Line Festival to add to the overall fun of the event. Is it scripted music (set list), or more organic? The music is completely organic. Bands select their own playlists. I typically select both bands for the Finish Line Festival that play a wide range of music and differ from each other. As an example, at the 40th race on April 23, the opening act was Rochelle and the Sidewinders, named “best blues band” in Austin. The headliner was Tomar and the FC’s, who played funk and retro. In 2016, we featured Quiet Company and The Nightowls. What type of experience do you want for the listener or athlete? We want a total party experience for the runner/participant. Music along the course is designed to encourage runners; music at the festival is to celebrate crossing the finish line. Why is having music at your event important to you? It’s important to me personally as it adds a level of fun to the overall experience with a party atmosphere. Music inspires people, especially when they are working to meet a goal, so having many different types of music can raise an event to the next level of fun. What do you think it says about you and your goals? My goal is to put on a safe, fun race that makes people want to sign up for the next one as soon as they get home. Music adds to the overall atmosphere. Austin is known for two things—fitness and music—and you encapsulate all of it. Why is this important to you? The Cap10K celebrated its 40th running on April 23. It was my goal this past year and every year, actually, to put on the best race ever. Each year, we try to raise the bar as we grow the Cap10K—the largest 10K in Texas. The 40th featured more than 21,500 registrants. How does your event march to the beat of its own drum? Why should people seek it out? As Austin grows and changes, my goal is to keep the Statesman Cap10K true to its original mission, which is to provide an event with a uniquely Austin experience. How many events have an armadillo as their mascot? Dash the Dillo was created by Ben Sargent, a former Statesman editorial cartoonist, for the very first race in 1978. Dash has been modified a few times since the early days, but we’re proud he’s still a huge part of the Cap10k. What has music given you as a fitness professional? Encouragement and determination. Nothing is better than a great playlist as you train for the race.
48
AU S T I N F I T M A G A Z I N E / O C T O B E R 2 0 17
O C T O B E R 2 0 17 / AU S T I N F I T M A G A Z I N E
49
Rock
S Roll
Jonathan 'Chaka' Mahone Austin Daybreaker Organizer Daybreaker, as a whole, was founded on the premise that each event releases some very important chemicals in the brain that contribute to our overall happiness and sense of well-being. They call it the 'daily DOSE:' an acronym for Dopamine, Oxytocin, Serotonin, and Endorphins. Dopamine is the chemical that gets released when we accomplish goals, oxytocin relates to touch and connection, serotonin is connected with feelings of euphoria and 'spiritual' experiences, and endorphins are all about that 'pump' you feel after a good workout/physical push.
What role does music play in your event? Music is the heart of Daybreaker events. It sets the tone and mood for the experience. We have guest DJs at each party that have their own unique 'voice,' providing the soundtrack for our yoga/movement class (6 a.m.), and our dance party (7-9 a.m.). We also have guest musicians that come in and accompany what the DJ is doing throughout the experience—everything from New Orleans style brass bands, concert violinists, soulful vocalists, and live percussionists can get in on the action at any moment. The collaboration of live instrumentation with the recorded music is really fun and invigorating! It's also a great opportunity for the crowd to connect with some of Austin's extremely talented local artists. Is it scripted music (set list), or more organic based on who arrives? It's 'organically scripted.' We have our plans for the flow of the event, and the creation of 'wow moments' for our attendees, but things always change based on many factors within the moment! What type of experience do you want for the attendee? On a personal level, I want to see: a rejuvenating kind of 'workout' experience that gets everyone up and moving together, and a transformative 'connection/community' experience that makes everyone acutely aware of our unity and one-ness regardless of socially constructed 'differences.' Why is having music/dance at Daybreaker important to you? It's important to me because movement opens your heart. When you dance, you are free. In that moment, you can forget about everything, and just 'be' in your body. If your heart is open, there's a chance for deeper self-discovery. There aren't many opportunities or spaces that encourage this fully. At Daybreaker, there are no drugs or alcohol, so the movement is more connected with personal expression and is less about showing off. The music sets the intention for the body's movement.
50
AU S T I N F I T M A G A Z I N E / O C T O B E R 2 0 17
What do you think it says about you and your goals? As one-half of award-winning hip hop duo Riders Against the Storm, one of our main goals is healing through art and music. We started a monthly dance party with DJ Chorizo Funk called Body Rock ATX seven years ago. It is very similar to Daybreaker, except it's at night. We also have an annual festival: RAS DAY Fest that celebrates and honors many of the same values as well. My goal is to continue creating spaces that allow for deeper human connectivity through each of these outlets and more. Austin is known for two things—fitness and music—and you encapsulate all of it. Why is this important to you? Fitness and music are universal themes, but are also very personal and individual. There aren't many spaces that bring so many elements and communities into one space. At Daybreaker, we have the yoga, dance, fitness, and music communities all intersecting and interacting at once. It breaks down the idea that you have to go to a place for yoga, a place for a workout, a place to hear a world-class DJ, another place to hear some LIVE music. This is important to me because it represents a holistic experience, rather than an isolated one. Each community, on its own, trends towards homogeneity, but as a producer, I strive to attract as diverse and heterogeneous a community as possible. How does your event march to the beat of its own drum? Why should people seek it out? People should come to this event because the experience will open up parts of you that you may have forgotten even existed. It will connect you with new people, and give you a greater sense that we are truly all in this together. Our daily lives can be extremely isolating. We sit in our cars in traffic, at cubicles/computers; we stand in line at the grocery store, deep down just waiting, hoping, praying for something spontaneous to erupt out of the monotony. Daybreaker symbolizes that monthly break in the daily grind that wears us down and out as humans. We need reminders that we are not alone in our need for healthy, authentic connection.
photography by highfiveonetwo
HALF MARATHON | 5K | KIDS RUN
AUSTIN OCT. 15 A SPOOKY RUN , THEN HAVE SOME FUN For 15% off use promo code: AUSTINFIT To register or learn about our expo opportunities, visit
A Traveling Couple’s Guide to the Health Benefits of Camping by Rebecca West
From the luscious green Hill Country to the rugged deserts of the southwest, Texas is as diversified of a state as they come. For one creative couple, tent camping in Texas comes naturally and results in major improvements to their standard of living and individual health.
52
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
O C TO B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E
53
M
olly Hitchings and Chris Wiley document their outdoor adventures across Central Texas and beyond on their blog, “Mountains and Molehills,” and offer readers recommendations along the way. From what trails are best for running or biking instead of hiking, to which gear helps keep them and their dog, Rye, comfortable—the travelog is intended for anyone interested in nature and wellness, and welcomes all levels of expertise. In the state that’s all about roughing it, follow in the duo’s footsteps, find yourself away from the distractions of everyday life, and enhance your health with fresh air and beautiful landscapes.
SPENDING TIME OUTDOORS:
The idea that spending time in nature can make you feel better is intuitive, but it’s also backed up by research. If you’re tensed and stressed, head for the trails. Research has shown that stress levels decrease with increased exposure to natural, outdoor environments. A study from the Center for Environment, Health and Field Sciences at Chiba University in Japan revealed that subjects who spent extended periods of time in a forest environment had lower cortisol (the hormone associated with stress) levels than those who spent the same period of time in an urban atmosphere. What you are seeing, hearing, and experiencing at any moment changes not only your mood, but also your physical well-being. Wiley and Hitching reap the regenerative effects of camping firsthand. “One of my favorite things about escaping for the weekend is the detachment from technology. Working in front of a computer all week and having your face in a cell phone, it’s important to take the time to unplug,” Wiley says. “We love to spend the days exploring the parks
we’re camping in and at night sitting around the campfire having genuine conversations. Those are important moments you just can’t have during your work week.”
CULTIVATING A COMMUNITY:
While some find solace in the solitude of the wilderness, camping can also be an opportunity to connect with like-minded people. Some of the couple’s most memorable trips have involved friends and people they met along the way. “When we were driving from Austin to the Grand Canyon, we met a couple in New Mexico and spent hours chatting with them over beers. They ended up joining us in the Grand Canyon a few days later,” Hitchings says. “We have maintained a friendship with them, even meeting up in Lake Tahoe months later. One of the best parts of camping and getting outdoors is meeting people who are genuinely excited to be doing exactly what you are: escaping to the great outdoors and enjoying the company of each other.”
From The Blog
Chris and Molly’s Tips for Eating While Camping
54
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
Bring a reusable and durable plastic egg carton so you can make eggs at the campsite (available at Wal-Mart or camping stores).
Pro Tip: “We 'steal' deli mayo and mustard packets for camping trips. It's easier than bringing a whole bottle, the packets don't need to stay cold, and this adds a little something to dry tunafish.”
Over a Fire: “We love our cast iron skillet when camping. We've made burgers or brats with grilled onions and peppers. Easy and delicious. Roasted corn is a great option as well!”
Maintaining these friendships or anticipating the opportunity to make new ones can help you stay motivated and stay active.
ADDING IN EXERCISE:
It’s no secret exercise is vital to a happy and healthy life, but did you know doing it outside gives you an added boost? Recent studies have shown that exercising outdoors reduces stress and tends to be more strenuous, due to varying environmental factors, than time spent at a gym or spin class. A 2011 study from The University of Exeter, involved two test subjects. A group of volunteers exercised indoors and another worked out outside. The latter reported enjoying the outside exercise more and scored higher on measures of well-being on a psychological test following the experiment. Camping is certainly one of the couple’s favorite ways to get out and get physical, but the duo also engages in other strenuous activities that help them enhance their experiences in the great outdoors. While we can’t always get outside and breathe in the fresh air during a workout, most exercise boosts endorphins and increases physical fitness. “Rock climbing is a huge part of our weekly routine. Whether it’s indoor climbing at Austin Bouldering Project, or sport climbing on the Greenbelt or Reimer’s Ranch, it’s such a fantastic way to get a great workout and socialize with other climbers,” Wiley says.
Austin provides its residents with a variety of enjoyable outdoor activities. From paddle boarding, to rooftop yoga, to days spent on the Greenbelt, there is no shortage of exercise opportunities that replicate the health benefits of weekend camp trips. afm You can check out their blog at: www.mountainsandmolehills.space And follow them on Instagram at: @themountainsandmolehills
O C TO B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E
55
STYLE
56
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
Stay Gold by HALEY BAROS
For many years, tanning beds ruled the indoor tanning world. But when the importance of sun safety and its correlation to skin cancer became more widely known, people began to make the switch to spray tanning. Although it is the relatively healthier option, there are still some concerns associated with the ingredients in spray tan formula. Co-owners of Organic Bronze, Gabriela Bogner and Rei Leigh Harmer, tell you how to make the right choice and provide tips to maintain a lasting glow. A organic airbrush formula differs from traditional products in much of the same way makeup does. As the largest organ on your body, your skin absorbs so much from your environment. That’s why finding a service that doesn’t use a formula containing fragrance, parabens or artificial preservatives is essential. Parabens can disturb your body’s hormonal balance, which can have many negative effects on your body—including an increased risk of hormonal cancers. Meanwhile, certain fragrances can trigger allergies or cause respiratory distress in some users and could do damage to the immune system. BEFORE Exfoliate your skin in the few days leading up to your airbrush tanning session. Shave your legs the morning of (or about 8 hours prior), but don’t get waxed on the same day of your appointment. Open pores and spray tanning don’t make for a desirable result. Hydrate your skin by applying lotion all over. Avoid using non-organic lotions are made with chemicals—this could interfere with the quality of your tan. DURING Show up to your appointment dressed for success—but not in the traditional sense. Wear clothes that are loose fitting (the looser the better) and if possible, go braless. Don’t put on deodorant or makeup; you want to be as bare as possible. AFTER In a nutshell: How often you sweat, shower, and what type of skin care products you use are what determine the life of your spray tan. We typically recommend sleeping in your spray tan so that the color can develop for as long as possible before your first shower. When you do take your first post-spray tan shower, keep the water lukewarm instead of hot. You should continue to hydrate with the same oil-free lotion you used prior. Heavy sweating and chlorine are two ways to make your spray tan fade fast, so keep the gym and pool time to a minimum. O C TO B E R 2 0 1 7 / A U S T I N F I T M AG A Z I N E
57
STYLE
Houseplants for Your Health 5 resilient plants that will make your air easier to breathe. by GRETCHEN GOSWITZ
NASA research shows that house plants remove indoor pollutants from the air you breathe, allowing for a healthier indoor environment. The research suggests that to help reduce toxic levels within your living or personal space, you should have approximately one plant for every 100 square feet. The air in your home contains harmful pollutants produced by common indoor objects, which can cause allergies, irritate asthma, or lead to fatigue and headaches. Plants are a natural purifier of the air in your home and are known to clean the majority of common toxic gases, such as formaldehyde, carbon monoxide, and benzene (the byproducts of chemical-based cleaners, paints, and more). If you’re looking to bring some green into your world and freshen your space, try these plants. 58
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
Chinese Evergreen Bonus: Although the green leaves are lush and beautiful on their own, the Chinese Evergreen will produce blooms and red berries. Care: Southern Living dubbed the Chinese Evergreen “the easiest houseplant.” These plants do well in low light and will grow in places where other plants won't grow. Because they are tropicals, they prefer a humid environment.
Aloe Vera
Spider Plant
Bonus: Aloe vera is a great plant to have on-hand to relieve sunburns and kitchen burns. Care: It’s a sun-loving plant, so place it in a window or area that gets lots of indirect sunlight. Water it deeply, but only when the soil is dry.
Bonus: The Spider Plant is safe for pets and resilient Care: It prefers dry soil and thrives in bright indirect sunlight.
Pothos
Snake Plant
Bonus: Golden pothos, also know as devil’s ivy, stays green even when kept in the dark. Care: Golden pothos plants need bright, indirect light. Don't overwater or you'll end up with a case of root rot. However, the golden pothos is a poisonous plant (if consumed), so it should be kept away from babies and pets.
Bonus: While most plants take away oxygen at night, this one gives off oxygen at night, which is why NASA researchers suggest keeping the Snake Plant in the bedroom. Care: It does best with low light and steamy humid conditions.
O C TO B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E
59
WELLNESS
Healing with Harmony The Center for Music Therapy is harnessing our connection with music like never before. by DAVID LEFFLER Hope Young didn’t have a lot of stability around her growing up. Her mom, while loving and dedicated, struggled with bipolar disorder and depression. With few services available to aid mental illnesses at the time, they were left at the mercy of the disorder’s erratic peaks and valleys throughout the years. By the time she was a teenager, Young had lived in 16 places—most of them spread across Indiana. But amidst the chaos and uncertainty of her childhood, she had one steadying force by her side. “When you grow up and your mom’s asking you for help—the kind you can’t give as a child—you need something to stabilize you. For me, that was music,” she says, her long salt-and-pepper hair bobbing as she speaks. “It helped me reach and connect with my mom even at her lowest points.” We’re sitting in a small, square room that was probably a high school band practice room in another life. There’s a guitar in the corner and a piano along the wall across from me. As someone whose musical career ended after a brief, squeaky stint with the viola in the 6th grade, I’d typically feel a little out of place. But with Young, there’s no time to feel self-conscious or uncomfortable. Her enthusiasm is infectious. At 18, Young enrolled in classes at Ball State University in Muncie, Indiana. She planned to double major in music and education, determined to build on the love
60
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
of both her mother had instilled in her. It didn’t take that long for her mettle to be tested. As a freshman, she beat out thousands of her peers in an audition for the big homecoming musical. Immediately after, she was pressured by professors and advisors to focus solely on her performance career. It was her first exposure to the rigidity of the musical world, but it wouldn’t be the last. “I had no interest in pursuing a conventional music career or casting my goals aside,” she says, a tinge of frustration in her voice. “I started with a vision and a dream—and that vision came out of a need. I wasn’t backing down.”
This is the theme of Young’s life: She’s always had to break through the silos society’s forced her into. But whether it was breaking the barriers of communication as a child, rejecting the social stigmas associated with her mother’s mental illness, or rebuffing the thought of high art as the sole purpose of music, she never gave into adversity. She brought that tenacity to Austin in the late 1980s when she started a music therapy internship. She was enamored by the potential to use melody and singing to treat neurological maladies like developmental delays and Parkinson’s disease. Soon after completing photography by Dan Gentile
“Through neural rehabilitation, we’re addressing a lot of things that were once considered irreversible and untreatable. We’re giving people hope.”
her program, Young fulfilled her dream of starting her own center. Finally, after years of fighting for respect, she could put her life experience to use. Over the years, Young has made a name for herself in the international music therapy community for her passion and innovative practices. She’s treated clients with every neurological ailment imaginable, from adults recovering from strokes to children with autism, cerebral palsy, and other developmental disabilities. As she grew, so did her profession. “More than ever before, the medical community realizes how powerful music can be in activating the brain,” she says. “Through neural rehabilitation, we’re addressing a lot of things that were
once considered irreversible and untreatable. We’re giving people hope.” Even in its most elementary forms, music plays a key role in our daily mental abilities. It can dictate our moods, enable self-expression, and even impact our energy levels. That’s why we listen to it when we workout, after all: It sends a desired signal to our brain, which in turn sends a signal to our body. The medical community recognized this years ago, which is why every major hospital—Dell Children’s and St. David’s in Austin, for example—has a music therapist on-staff. Unfortunately, they are rare commodities, which can limit patient accessibility to services, Young says. That’s why she’s looking to shake things up. “We’re working hard on developing a solution where, using IT and technology, we can provide our services and treatments remotely,” she says. “We’re especially excited about the potential wearable technologies we have. The the demand is out there—it’s just a matter of consistently reaching those larger audiences in need.” Think about it. So many people wear Fitbits and have apps on their phones to track their movements, measure their heart rate, and evaluate their sleep quality. Diabetes services have also made serious progress over the past several years in measuring and accounting for blood sugar spikes and changes in heart rate. This proves Young’s point: The capability to monitor health remotely is there. It’s just a matter of putting it into practice. That’s where the Movement Tracks Program comes in. The heart of Young’s plans, this program’s sole purpose is to create original musical pieces to help people walk again. It works like this: subjects walk across a runway with sensors measuring their muscle activation, gait, response time, and other movement indicators. As they move, the Movement Tracks team plays music to gauge how each person’s body reacts to different rhythms, beats, and sounds while collecting heaps of data. As the project’s
Lead Composer, Cassie Shankman is responsible for coming up with each original piece—a process she’s no stranger to after years of classical training, performances, and deejaying. “The children’s piece is a lot slower and a lot of the instruments mimic animal sounds. You’ve got the trombone to sound like an elephant, but it also stimulates the kids to move and swing their arms,” she illustrates. “But for our adult subjects, these are people who once could walk and are trying to regain that ability. So I wrote up a jazz piece with a faster, up-tempo feel that makes you want to dance.” The program’s only in its second round of trials, but the results have been impressive so far. And thanks to Young’s leadership and its team of composers, engineers, and therapists, the Movement Tracks Program is on the fast track to becoming a reality. “We’re getting closer and closer to achieving the capability to jump in and send someone a corrective sensory signal to help them stabilize if they’re issues,” Young exclaims. “So if you’re walking around and your sensor detects a notable change in your gait or balance, it’ll open your phone’s Movement Tracks app to a prescribed playlist to stabilize you.” This could have the power to shape daily healthy and performance athletics, too. In fact, Young is already exploring how this technology could be used to enhance workouts, improve recovery, and foster better sleep habits. If that happens, it’ll be a hit with professional athletes and everyday people alike. We all could use a boost in our exercise regimen or sleep schedule, after all. But Young and Shankman aren’t concerned with commercial glamour or marketing potential right now. They’ve got deeper motives driving them. “So many musicians think studying music therapy is a waste of your career and your talent,” Shankman says. “But it’s anything but. This is the best project I’ve ever gotten to work on—it’s directly impacting people’s lives for the better.” As we walk to the door, we exchange thank yous and goodbyes. I smile at Young, marveling at how far she’s come since she was an Indiana kid hell-bent on changing the world with music. “Through this center’s 28 years and a life of needing music, I know just how powerful it can be,” she says. “It saved me, it saved my mom. I’m alive because of it, and it’s time to pay it forward.” Mission accomplished, Hope. We can’t wait to see where your next steps lead to. afm
O C TO B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E
61
WELLNESS
MEDICAL FAQ
A new study published in the Proceedings of the National Academy of Science finds that cases of osteoarthritis of the knee have doubled in the last 60 years. Some of the major factors found to contribute to this increase come from changes in diet.
Arthritis by EMMA WHALEN
Anyone can come up with reasons not to work out, but for those who struggle with arthritis, joint pain seems like a pretty valid excuse. Studies have found, however, that arthritis patients who exercise more often are actually able to reduce their day-to-day joint pain more so than those who do not exercise regularly. Dr. Christopher Parker, chief of rheumatology at Austin Diagnostic Clinic, explains the intricate relationship between exercise and arthritis.* What’s the most common misconception your patients have about arthritis? One thing I hear all the time, that's not true, is that only old people can get arthritis. Kids can get arthritis. It’s not the 'wear and tear' kind but they definitely can have it. That therefore means that you can get arthritis when you get a little bit older. You could get it in your 20s, 30s, 40s or your 50s. It’s true that 'wear and tear' arthritis happens when you get older but there's lots of other kinds of arthritis that even young people can get. If you’re diagnosed at a younger age, how can you lead an active lifestyle? People often say, 'Well, because my joints hurt when I exercise or walk, I suspect that means I shouldn't do it.' Not true. I'm constantly trying to deal with that misconception as well. I tell people that this is an area of medi-
62
cine that actually has been well studied. We find that time and time again, people who exercise and have arthritis are more functional compared to non-exercising peers. Lots of different exercises have been studied in this situation—walking, swimming, biking and weight training all have good data to support that people are more functional and joints don't deteriorate [more quickly].” What are some suggestions for managing pain while increasing your physical activity? Don't be super aggressive at the beginning. In fact, at the starting point, it might take you more time to change into your workout clothes than you spend working out. It’s okay. No. 1 is starting slow. No. 2 is, the worse arthritis we have, the longer warm-up time we might need.
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
Dr. Christopher Parker
How can you prevent “wear and tear,” A.K.A. osteoarthritis? What we know about risk factors for the development of osteoarthritis, the wear and tear kind, is this; If you put abnormal stressors on your joints, you can generate osteoarthritis faster. Everything has to do with gravity. If you deal with gravity as a 350 pound person, compared to a 160 pound person, don't be surprised if those knees and hips wear out faster than your lighter peers. A non-modifiable risk factor, naturally, is trauma. Doing things where you could break bones, where they could crack into the joints, is going to get you worn down. Collision sports, like football, are an example.” *Interview lightly edited and condensed for clarity.
18 percent of our calories now come from added sugar in processed food
Another 18 percent now originate from white flour
Food processing reduces the amount of vitamins and minerals that should be in our diets by 50 percent
Fiber intake has reduced dramatically
Significantly reduced amounts of Omega-3 in diets increases inflammation in both joints and blood vessels
WELLNESS
The Importance of Probiotics “The Importance of Probiotics” is a series of three articles on why probiotics support a healthy gut, how to incorporate them into your diet, and a no-nonsense shopping guide. Part I (the following article) explains the basics behind the bacteria. by LAURYN LAX 64
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
Pop question: What are probiotics and why are they good for you? In health and nutrition world, we hear all about the “importance of probiotics.” Yogurt commercials claim their brand is a “good source of probiotics.”
Your trainer or blogger tells you to start taking a probiotic for overall health. And Dr. Oz has recorded multiple episodes on the power of probiotics. But very few claims really ever explain why probiotics are good for us beyond “good gut health” and a “healthy gut micro biome.”
Common signs of an “imbalanced gut flora” include: digestive symptoms (IBS, constipation, bloating, GERD, loose stools, stomach cramps), allergies, skin breakouts and acne, autoimmune conditions, arthritis, ADD/ADHD, brain fog, chronic anxiety, low mood, insomnia, chronic fatigue, blood sugar imbalances, crazy PMS and hormonal imbalances, heart disease, cancer, gout, and other inflammatory diseases—just to name a few.
The Benefits of Taking a Probiotic
Your gut is the gateway to health. Think about it: Your digestive system is the one system in your entire body that is responsible for delivering nutrients, eradicating bacteria, and supplying every other system’s energy and health needs throughout your lifetime. If your gut is unhealthy or imbalanced—full of rotting, fermenting, unhealthy bacteria from undigested food particles, medications, environmental toxins, GMOs, pesticides, antibiotics—then you can bet your bottom dollar that your health will take a hit. In short: The healthier and more balanced our gut bacteria in our gut microbiome, the better for our overall health! This is where probiotics come into play. Also known as the “steel armor” for a healthy gut, probiotics supply your body with a superpunch boost of healthy gut bacteria to help balance your gut flora.
Pros and Cons
Positives associated with probiotics include: lessened anxiety and low mood, better focus and concentration, regular bowel habits (daily), improved digestion and absorption of nutrients, healthier and clearer skin, lessened gut damage when taking antibiotics, improved immune system and decreased allergies. The biggest “side” effects from probiotics include healing or die-off reactions typically experienced when introducing probiotics (or a new formula) to your gut. Since probiotics “disrupt” your gut microbiome with healthy bacteria, if you have lots of unhealthy bacteria, there may be a re-shift of these bacteria to welcome in more “good guys.” Increased transit time, loose stools, stomach upset or skin breakouts may be experienced for a short term.
Consumption
The best sources of probiotics include a variety of probiotics—both in food and supplement forms. I recommend 1-2 capsules of a soilbased organism per day, along with 1 to 2 servings of fermented foods, and a pre-biotic supplement or foods as well.
Probiotics Probiotics 101
Probiotics are live organisms (i.e. bacteria) found in foods and supplements similar to a variety of healthy live organisms (bacteria) that you naturally have in your gut. Your gut is home to about 100-trillion bacteria (10 times the amount of cells in your body). In addition, about 7 pounds of “you” is composed of bacteria that live in your intestines. Enter: The NEED for probiotics—an extra dose of healthy bacteria (found in foods and supplements) that help balance out any fermenting, rotting, unhealthy bacteria that is also found in your gut.
The Gut Microbiome
The gut “microbiome” is the term that refers to the overall ecosystem in your gut. Essentially, your gut microbiome is the “house” consisting of all your gut bacteria organisms in your body.
Prebiotics are starches and fiber (found in foods like greentipped bananas, plantains, cooked and cooled sweet potatoes and squashes, onions, leeks and powders)—that serve as food for your probiotics. In fact, pre-biotics are arguably MORE important and necessary because they help your probiotics stick around and increase probiotic counts in your gut. (i.e. Pre-biotics feed your probiotics). For a long time, we thought that taking probiotics is like putting gas into your car tank—you fill it up and there’s more gas. But it doesn't work that way. Instead, probiotics only serve as “maintainers” or gatekeepers of the “good” gut bacteria that you already have in your body—but they don’t produce more. Prebiotics, on the other hand, do increase the beneficial bacteria because they provide food for those beneficial species in the first place. When you consume prebiotics, you help multiply your probiotics, so you can increase beneficial bacteria over time. afm
O C TO B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E
65
WELLNESS
12 Oral Health Myths Debunked by EMMA WHALEN
If you’ve ever gone to the dentist and lied through your teeth (pun intended) about how frequently you floss, chances are your hygienist could tell. We’ve all been guilty of it at some point but it’s important not to downplay the role that flossing and other good dental hygeine practices play in maintaining healthy teeth and gums. We sat down with Dr. Vincent Ip and registered dental hygienist, Sarah Mack, of Smile 360, to get answers to all the questions you want to know but are afraid to ask. WHITENING Myth: There’s no need to consult a dentist before starting a whitening regimen. Dr. Ip: “In general, whitening used in moderation can be accepted and used. However, if you have dental caries [small holes, structural damage or erosion], which is one good reason to get a check-up, it could be detrimental and cause adverse effects. Seeing where you’re at, as a baseline, could help guide you to which type of whitening option would be best for you.”
Myth: Charcoal whitening is the best form of whitening. Sarah: “I’ve had a ton of patients that report using it and have had success with it, but there haven’t been any studies done (according to the American Dental Association) to actually back it up. I don't say yay or nay. If it works for you and you like it, I guess that's an option but there isn't enough information to say, ‘This definitely works, it’s fine, and it’s safe.’”
66
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
Myth: All whitening mouthwashes are safe to use. Dr. Ip: “The ADA says that some mouth rinses that contain alcohol that are also whitening, you may want to watch out for, because researchers have found there can be a link to oral cancer. This is something dentists screen for, so that's something to be aware of.”
SENSITIVITY
there's more exertion of forces on the teeth so you're more likely to have teeth and gum problems. So the takeaway message, if you work out: You should be seeing your dentist. A lot of what we do is just maintain and keep everything as long as possible. It’s basically anti-aging for your teeth.”
BREATH Myth: Only smelly foods cause bad breath.
Myth: If I take good care of my teeth and they don’t hurt, regular dentist visits are unnecessary.
Dr Ip: “If you have signs of dry mouth, you're more prone to have bad breath, especially people that work out.”
Both Dr. Ip and Sarah Mack say that regular oral cancer screenings are an important part of dental check-ups. Both genetics and smoking cigarettes play a role in increasing a patient’s risk of developing the disease. A regular visit is also an opportunity to get a deeper clean and reduce the amount of bacteria buildup around the gums.
Sarah: “I would encourage and implore most of my patients to floss. That's a challenge as far as a habit for everyone. But if we're brushing twice a day, two minutes a day and flossing daily, we have the opportunity to physically remove bacteria from broken down food out of our mouths; then we have a chance to remove chances of bad breath by removing the bacteria that is caught there.”
Sarah: “If you work out a lot, you have less salivary flow. With people that work out,
the gum line. With that movement [and genetic factors], you're more likely to have gum recession.”
Myth: If I take better care of my teeth, my gums will grow back. Dr. Ip: “Once your gums recede it is not possible for them to grow back. Regular preventative care appointments are ideal to fight against genetics, mechanical wear [grinding/clenching], and chemical wear [acids from foods/drinks and bacteria that cause periodontal disease]. Once you get to the ‘point of no return’ of periodontal disease, we advise cleanings more often [every 3 or 4 months depending on the severity] to maintain your gum health. You also might need to coordinate care with a periodontal specialist for surgery.”
GRINDING Myth: If I don’t wake up with headaches, I am not grinding my teeth in my sleep.
ENAMEL Myth: If I avoid excess sugar, my enamel will stay strong. Sarah: “A lot of people, especially those that take care of their health, are not going to be drinking coffee with sugar or teas with sugar and they'll avoid sugar at all costs, but all the acidity can do it as well. Then there's the mechanical forces as well, which we actually treat a lot of people here for. Grinding and clenching your teeth sometimes goes along with working out too. So, you have the chemical part and the mechanical part as far as maintaining your enamel.”
Myth: Adding fluoride to drinking water supplies is dangerous. Dr. Ip: “The CDC recommends 0.7 parts per million to 1.2 parts per million. Here in Austin, the latest report I believe I read was about .69 or .7 parts per million. We’re lucky to be in Austin and have fluoridated water which is shown to decrease dental caries and they have the normal amount in our water. They base it on your climate. If you're in a hot area
where people are going to drink a bunch of water, they're not going to make it the same as another area. It’s regulated to be okay for the general public.”
Myth: A harder toothbrush will help me remove more bacteria and keep my teeth healthy. Sarah: “We recommend using soft toothbrushes. Soft toothbrushes are the only ones you should have, or extra soft. Replace them every three to four months. The gum’s going to move down and then there's a part of the tooth that's exposed that's normally covered so now it’s able to have more exposure. That can be why you're sensitive.”
GUMS Myth: Brushing and flossing is the only way to prevent gum recession. Dr. Ip: “Mechanical forces on your teeth from bruxism, or clenching throughout the day [can cause it]. As the teeth move, they're in a position where there are more forces around
Dr. Ip: “Most people don't know if they're grinding or clenching their teeth unless their partner tells them. There are a few factors. It can be a sign of stress or it could be a sign of sleep bruxism, which is related to sleep apnea. Stimulants like caffeine contribute too. Caffeine is the number one drug in the world.” Sarah: “We actually have several patients that have mentioned that they don't drink caffeine, but they use a pre-workout. They do it in the evening before they go work out, but then it’s still in their system. Any stimulants can do that.”
ORTHODONTIA Myth: Getting dental appliances to straighten my teeth is strictly for cosmetic purposes. Dr. Ip: “Ideally, dentists and orthodontists, they want to put your teeth into a better position so that you can reduce the amount of wear.” Sarah: “By putting them all on a nice position, they all are wearing evenly instead of certain ones hitting and certain ones not. A lot of times when people have gum recession, it’s not every tooth. It's random ones wherever they're getting more of that force.” O C TO B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E
67
Healthy Helpings Fear Factor A new study published by researchers from Austin’s own Dell Medical School in collaboration with McGill University and New York University, found that old memories associated with stress can cause people to feel fear in harmless situations. The study, published in Proceedings of National Academy of Sciences, is significant for those studying Post-Traumatic Stress Disorder or PTSD, which is identified by an inability to distinguish between threat and safety. Researchers found that those who suffer from PTSD will experience stronger symptoms and fear responses in times of stress. Ideally, the results from this study will help those who treat PTSD find new ways to prevent and manage it. Source: Dell Medical School
h pe
Quicks hits of interesting facts, health boosters, and fitness tips—like a magazine multivitamin.
October is Breast Cancer Awareness Month
Check out our events section for some ways you can raise money for organizations supporting the fight against breast cancer. Breast cancer is the second leading cause of cancer death in women in the U.S. but progress is being made in treatment.
Following a breast cancer diagnosis, most women undergo full breast radiotherapy which has unfortunate side effects like fatigue, soreness and hair loss. However, a promising new study published by Breast Radiation Oncology researchers at Cambridge University may have identified a new treatment method with reduced side effects and the same success rate as current treatment plans. The study, published in international medical journal, The Lancet, involved treating 2,000 women with targeted radiotherapy that focused in on the tumor site rather than the entire breast. Over a five year period, 99 percent of women were cancer-free. Full breast radiotherapy boasts the same success rate but with more severe side effects. As research and trials continue, many doctors are hopeful for a shift to targeted radiotherapy to spare patients some of the pain associated with current treatment methods. Sources: The Telegraph UK, The Lancet, the University of Cambridge, American Cancer Society
What Spooks You? Top 10 Most Common Fears
Test your knowledge of phobias by matching the technical term to its meaning: Source: fearof.net
68
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
1. Arachnophobia 2. Ophidiophobia 3. Acrophobia 4. Agoraphobia 5. Cynophobia 6. Astraphobia 7. Claustrophobia 8. Mysophobia 9. Aerophobia 10. Trypophobia
A. Open or crowded spaces B. Small spaces C. Holes D. Spiders E. Thunder and lightning F. Snakes G. Heights H. Flying I. Dogs J. Germs
illustration by freepik.com
Source: National Retail Foundation
Answer key: 1-D; 2-F; 3-G; 4-A; 5-I; 6-E; 7-B; 8-J; 9-H; 10-C
Happy Halloween!
October 31st is Halloween and if it’s anything like last year’s celebrations, Americans will go all out. According to the National Retail Foundation’s annual Halloween consumer spending survey, Americans were estimated to spend a record $8.4 billion on Halloween related products and activities in 2016. Let’s hope this year is just as festive; just try not to spook your bank account more than your neighbors.
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
RPM Playlists
We created this playlist specifically to motivate you to keep a consistent RPM throughout your entire workout. by ALEX EARLE
Earlier this year, Spotify announced a new way to access playlists and it's as easy as simply taking a picture with your phone. For those who want to rev up their workouts’ RPMs, give this Austin Fit playlist a try via Spotify.
Here are instructions on how to access this playlist instantly: 1. Download the free Spotify app on your phone. 2. Once installed, select the search function within the app. 3. Click on the camera icon on the top right corner to access your camera. 4. Take a photo of the Spotify album cover art here. 5. Voila! The playlist should upload to your Spotify and be ready to rock!
70
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
Got To Give It Up — Marvin Gaye Feel So Close — Calvin Harris Chloroform — Phoenix Runnin’ Down A Dream — Tom Petty Gold Digger — Kanye West, Jamie Foxx Believer — Imagine Dragons Good Feeling — Flo Rida Make You Mine — Breakbot Sofi Needs A Ladder — deadmau5 Funk #49 —James Gang Light Years Away — Oliver Man in the Box — Alice In Chains Good Times Roll — GRiZ, Big Gigantic Enter Sandman — Metallica Kill Jill — Big Boi, Killer Mike, Jeezy Guerrilla Radio — Rage Against The Machine Somewhat Damaged — Nine Inch Nails I Can’t Stop — Flux Pavilion All Night — Big Boi Sympathy For The Devil — The Rolling Stones Freundchen (Phil Gerus Remix) — Tensnake, Phil Gerus VISIT US ON SPOTIFY — @AUSTINFIT
WHO’S THE BEST OF AUSTIN'S Health, Fitness, Nutrition, and Wellness?
BEST of
2017
VOTING STARTS OCT. 1 AU S T I N F I T M A G A Z I N E . C O M
FITNESS
Sexercise FML WORKOUT
Bump up your libido with this hot and heavy sequence. by KIMBERLY ROMERO, NASM, NCSF, CPT
PART 1
COMPLETE 4 ROUNDS OF EACH SUPERSET WITH 45 SECONDS OF REST IN BETWEEN.
Banded Hip Thrusts
12 REPS Set-Up: Start sitting on the ground, with mid to upper back against a bench. Feet should be slightly wider than shoulder width with barbell across your pelvis. Action: Holding the barbell at your waist, dig your heels into the ground and squeeze your glutes to raise the hips up as high as they can extend without arching your back (keep your core tight). Pause for a moment at the top, keeping your spine straight and knees pulling out against the resistance band. In a controlled manner, bend at your hips and lower the barbell back towards the ground, not completely resting before thrusting up again.
Banded Out-In Squat Jumps
30 SECONDS Set-Up: With band above the knees, squat down—keeping your weight back. Action: Jump the feet apart, keeping knees out and in-line with the feet, then jump them back in so that they’re inside your shoulder width.
72
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
photography by Brian Fitzsimmons
PART 2
COMPLETE 4 ROUNDS WITH 45 SECONDS OF REST IN BETWEEN.
Dive Bomber Push-Ups
10 REPS Set-Up: Starting in push-up position, shift your hips up and back so that your shoulders are behind your hands. Action: Bending the arms with elbows next to your sides, dip your head down and arch your back. Then, move your body forward as you rise up, pushing until your arms are straight and your body is in an arched position above the floor. Raise your hips up as you push your weight back towards your feet to end up in the original position.
Runner’s Lunge Jumps
30 SECONDS Set-Up: Get into a high plank position. Action: Jump one leg forward so that it lands softly next to your hand. Jump that front foot back to its original spot while simultaneously bringing the opposite foot forward. Repeat.
ORE OR M S AT F K O LO OUT ITNESS/ /F WORK M .COM E F IN A AZ
AU S T
performed by Kimberly Romero at 24 Hour Fitness—Lakeline
INFIT
MAG
O C TO B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E
73
FITNESS
PART 3
COMPLETE 4 ROUNDS WITH 45 SECONDS OF REST IN BETWEEN.
Landmine RDL to Lateral Lunges
5 EACH SIDE Set-Up: Start in a wide, straight-legged stance, with arms extended straight down in front of you, holding the barbell with both hands. Action: With knees unlocked and a straight back, hinge at your hips to lower the barbell closer to the ground. At the bottom, squeeze your glutes to bring your hips back forwards, forcing your upper body and the barbell back up to the starting position. Bending one knee, you’re going to shift your weight into a lateral lunge, holding the barbell down in front of your body, then push through your heel to stand back up. Alternate to the other side for a lunge and then repeat each exercise until 5 in each position have been completed.
Landmine Squat Pulses
30 seconds Set-Up: Hold the barbell in front of your chest with both hands and then get into a squat position. Action: Push through the legs to raise your body up a few inches, then lower back down. Repeat a partial squat motion.
PART 4
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 5 MINUTES.
Ab Roll-Outs
15 REPS Set-Up: Start by kneeling in-front of a stability ball with your arms straight and hands placed on the edge of the ball closest to you. Action: Lean your body forward, rolling the ball forward as well, while maintaining a straight spine and a tight core. Once your body is in an extended position with arms stretched out, squeeze your core to pull the ball and your body back into the starting position.
74
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
Explosive X Push-Ups
10 REPS Set-Up: Get into a triceps push-up position with shoulders stacked above your wrists. Action: Bend down into a triceps push-up, then explode up and widen the stance with your feet. Extend the hands out laterally to land back down in a chest-targeting push-up. Sink into the x-shaped pushup, then jump up again, bringing the hands and feet back into the original position, immediately sinking down into a push-up to keep the repetitions going.
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
JUST MOVE!
A new approach to fitness after 50. by JAMES P. OWEN more rapidly for women after menopause, leaving bones weaker and more brittle. Women may lose 25 to 30 percent of bone mass by age 60.
40s
MEMORY AND REASONING POWER begin a slow decline.
50s The Downward Spiral of Aging
Aging doesn’t happen overnight. It’s a gradual process that starts long before the first gray hairs and accelerates with the years if you don’t counteract it with exercise.
20s
BALANCE starts to degrade, as the body’s spatial sensory receptors gradually become less effective.
30s
AEROBIC CAPACITY (maximal oxygen consumption), a key measure of cardiovascular function, begins to drop by 5 to 15 percent per decade; this makes the heart beat faster and work less efficiently. BONE DENSITY DECREASES 1 percent per year after age 35,
76
LOSS OF MUSCLE MASS accelerates. About 10 percent is already gone; expect to lose another 15 percent per decade.
60s
WEIGHT GAIN, averaging ten pounds per decade from the age of 25, has mounting effects. With less muscle tissue, metabolic rate is reduced and fewer calories are burned. BODY FAT increases as a share of total body mass, rising from an average of 25 to 43 percent for women and 18 to 38 percent for men in their 60s and 70s, and more fat is deposited around vital organs. Being in the upper range triples the risk of heart disease and stroke.
70s
BALANCE PROBLEMS and falls increase. One-third of adults of 65 will fall at least once every year.
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
MUSCULAR STRENGTH drops with muscle mass after age 50; adults over 70 may have only 50 percent of the strength of young adults.
80s
FLEXIBILITY of the lower back and hips has declined by three to four inches, based on “sit and reach” tests, restricting movements. MAXIMAL OXYGEN INTAKE eventually drops below levels required for independent movement. DEPENDENCE ON OTHERS is common after age 80, typically involving several years of partial disability and up to a year of full dependency.
The Good News
On one thing the experts agree: exercise is the most effective way to slow down the aging process. Moreover, it’s the one preventive step that can be low in cost and is entirely in your power. Being physically active helps prevent disease by increasing blood flow, improving cardiovascular function, and helping to normalize the body’s blood sugar and insulin levels. Exercise has been shown to reduce chronic systemic inflammation, a common autoimmune reaction that is a risk factor for some cancers and can cause a wide array of other health problems, including rheumatoid arthritis and heart disease. Weight-bearing exercise can also help strengthen bones that otherwise become less dense and more brittle with age. This is not to say that exercise is a magic bullet banishing all physical ailments. It cannot restore tissue that has been destroyed. But it’s true that those who exercise live longer than others, and they typically live much better lives. Exercise has been shown to help older people enjoy good health, functional capacity, and quality of life for a much longer period than those who don’t keep moving. As the saying goes, “It’s not the years in your life that count. It’s the life in your years.” Beyond helping to reduce or prevent some of the most disabling effects of aging, staying active is a way to:
Look and feel younger
walking are less likely to suffer from dementia, Alzheimer’s, or Parkinson’s disease.
Avoid falls and injuries.
Falls are epidemic among the older population, and they can trigger a cascade of serious and even life-threatening consequences.
Ease chronic pain.
Too much rest can worsen pain over time, as inactivity leads to even weaker, tighter muscles, more stiffness in joints, and more focus on pain. Conversely, simply moving the body can be good therapy for pain.
Because bone is living tissue, weightbearing exercise can help stimulate bone growth. Thus, activities like walking and strength training can help reduce osteoporosis risks.
Counter anxiety and depression
One fascinating study published in the journal Psychosomatic Medicine found that depressed people treated with exercise alone were far more likely to be depression-free six months after the end of the trial than those treated with medication.
Enjoy a better sex life
Overall, being fit will give you more stamina, boost your energy, and help you feel better about your body—all important ingredients for a healthy libido.
Reduce your need for prescription drugs
Help control your weight
Gain confidence and pride in yourself
Give your brain a boost
Physical activity stimulates the release of a protein called brain-derived neurotrophic factor, or BDNF, which encourages the growth of nerve cells, strengthens neural connections, and protects them from damage. This may help explain why older people who get regular, moderate exercise like
Sign up for Intro to Rowing www.austinrowing.org
Prevent osteoporosis
A good workout gets your blood pumping, leaving you with a burst of energy and a healthy glow. It’s like an instant anti-aging treatment. Over time, a good exercise program will help you stand taller and move with more confidence and energy.
Physical activity can certainly help you boost your caloric expenditure. But let’s be clear: exercise is just one element of a weight-loss program. Activities that build muscle, like strength training will also increase your metabolic rate so your burn even more calories when you’re at rest.
Full Body. Low Impact. One Awesome Workout.
Experts say that getting more exercise could help many people take fewer pharmaceuticals, saving money and suffering fewer side effects in the bargain.
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.
OperatorPodcast.com
Feeling and looking better is an obvious boon. Who doesn’t like to hear people exclaim, “You look amazing!”? I also like being able to say, “No, thanks” when the hotel bellman offers to carry my suitcase. It’s good to know I’m plenty strong enough to take care of the routine physical tasks that come my way.
A sense of accomplishment
Becoming fit has given me a feeling of personal power and renewed sense of possibility. If I can do this, what else can I do? afm
Condensed and excerpted from Just Move!: A New Approach to Fitness After 50 by former Wall Street rainmaker and fit septuagenarian Jim Owen.
O C TO B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E
77
OPERATOR PODCAST
Events FEATURED KRAUSE’S CAFÉ & BIERGARTEN — OKTOBERFEST CELEBRATION
Sports & Outdoors OCTOBER 14
Soul Pose Austin Austin CorePower Yoga goes technicolor this month with Soul Pose, an all day, blacklight yoga event. Reach confetti and body paint covered nirvana alongside yoga enthusiasts and newbies. The event, coordinated by the founders of the Color Run, will be held at the Travis County Expo Center to give you plenty of room to work on your down dog, savasana, and everything in between. soulpose.com/location/austin-tx/ OCTOBER 18
ROWING TEXAS CENTER Fall Special
7 Months for $349 or 13 Months for $499 • • • • •
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
Topgolf Crush Grand Prix Austin Domain favorite, Topgolf, is teaming up with Circuit of The Americas (COTA) to bring an opportunity for Formula 1 fans to compete for their own glory at this year’s Grand Prix. Targets will be set up near turn one of the race course, where fans can show off their golf prowess and challenges friends and fellow race-goers alike. topgolf.com/us/ OCTOBER 20–22
FORMULA 1 United States Grand Prix Austin The best of the best in Formula 1 racing will return to Circuit of The Americas again this October to race at the only Grand Prix in the US. See international stars like Lewis Hamilton and Sebastian Vettel compete on the courses’ hairpin turns and lightning-fast straightaways. To top it all off, Justin Timberlake and
78
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
Stevie Wonder will both perform in celebration of the weekend’s festivities. circuitoftheamericas.com/f1
Food and Drinks OCTOBER 6–8
Oktoberfest Fredericksburg It’s the most wonderful time of the year again for Central Texas—Oktoberfest! Fredericksburg's annual Oktoberfest celebration draws crowds from across the lonestar state and as expected there will be beer, sausages, live music, and more beer. Prost! oktoberfestinfbg.com OCTOBER 19
Manos de Cristo presents Beer, Wine & Swine, the Un-Gala Austin Indulge in barbecue and local craft beers like Karbach Brewing Company, Saint Arnold Brewing Company, and Independence Brewing Company. The Beer, Wine & Swine Un-Gala benefits Manos de Cristo programs that provide affordable dental care, emergency assistance, and adult education courses for thousands of Central Texans. manosdecristo.org/beerwineswine
Arts OCTOBER 2
Father John Misty in Concert Austin If you missed the opportunity to see Father John Misty perform at the ACL
OCT. 2017
Submit your event online at austinfitmagazine.com
Live Moody Theater in August, now is your chance to see this indie-rock favorite perform in Austin. The singer-songwriter’s latest album, Pure Comedy, was released in April 2017 to glowing reviews and reached the top of Billboard Magazine’s Rock Albums chart. texasperformingarts.org OCTOBER 6–8 & 13–15
Austin City Limits Music Festival Austin Austin’s premier music festival, Austin City Limits, returns to Zilker Park for two weekends with over 140 musical acts. With artists and festival-goers from around the globe coming to Austin, this festival has been a favorite of locals and non-locals alike for over a decade. aclfestival.com
benefit brings Austinites together for a morning of silent auctions, local merchants and keynote speaker, James t. Farmer III. Farmer is the author of A Time to Celebrate and several other bestselling garden books. hospiceaustin.org/get-involved-2/oursupporters/events/beautyoflife/ OCTOBER 7
Texas Teen Book Festival Austin The Texas Teen Book Festival brings young writers and readers from across the state to Austin. In a celebration of young adult writing, the event draws big names like last year’s speaker—screenwriter, author and actress, Mindy Kaling. texasteenbookfestival.org OCTOBER 12
OCTOBER 11
The 6th Annual Waller Creek Conservancy Benefit featuring: Oh Wonder Austin Waller Creek Conservancy’s annual benefit concert consistently draws big names and this year is no different. Oh Wonder, the electro-pop duo that made a notable ACL appearance in 2016, will take the stage at Stubb’s to raise money for the Waller Creek Conservancy. The Conservancy is devoted to keeping Austin’s beloved parks and green space clean and accessible. stubbs.frontgatetickets.com/ event/4xpumatqrshw9ak8 OCTOBER 26 – NOVEMBER 2
Austin Film Festival Austin South by Southwest isn’t the only festival that brings top filmmakers to Austin. The Austin Film Festival returns this October for a week of film and television premiers as well as panels with notable screenwriters, actors, directors and producers. austinfilmfestival.com
Lifestyle
American Gateways presents Second Annual Gateway Awards Austin Celebrating 30 years of service for Central Texas Immigrants, the American Gateways Awards will highlight some of the brightest contributors in nonprofit immigration legal services. State Representative Gina Hinojosa will serve as the Master of Ceremonies at the event, announcing the winners of the Immigrant of Achievement Award, the Pro Bono Attorney of the Year Award and the Social Justice Award. americangateways.org OCTOBER 18
Girlstart presents 8th Annual Game Changers Luncheon Austin In a tech and STEM hub like Austin, it’s important to recognize the women who inspire our future innovators. The Game Changers Luncheon honors those notable women in the STEM field and benefits Girlstart, a nonprofit organization that encourages girls in STEM education, with free community events and outreach. This year’s event will include awards, a raffle, and displays of local Girlstart work. girlstart.org/game-changers/
OCTOBER 4
Austin Hospice Presents Beauty of Life Austin Hospice Austin’s Beauty of life brunch O C TO 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 IRONMAN 70.3 AUSTIN
OCTOBER OCTOBER 1
Pure Austin Aquathlon National Championships
Wurst Tri Ever
New Braunfels OCTOBER 14
Dark Sky 10K/5K
OCTOBER 21
Cedar Park
Pink Heals Hays County 5K
San Marcos Kyle
Buda
Austin
Burnet
San Marcos
Meet Your Maker Off-Road Challenge
Hootenanny on the Hill
Run 4 Your Life 5K
Marble Falls OCTOBER 5
Haunted Half
Austin
OCTOBER 7
Fiesta Fun Run
Kyle
Bubble RUN
OCTOBER 8
Run Free Texas 80’s 8K
Run for the Hills
San Marcos
Rambler 120 Team Challenge
Speedster Cross Country Classic
Austin
Zombie Charge
Aga Khan Foundation Run
Canyon Lake OCTOBER 15
The Haunted Half
Round Rock
Austin
Austin
MuckFest MS
OCTOBER 28
OCTOBER 20
Capital to Coast: The Great Texas Relay
Austin
Cedar Park
80
Run for the Americas
Kyle
Austin
Austin
Fable Fest 5K and Kids K
Cartwheels and Capes 5K
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
Bigfoot Trail Race
San Marcos
Dia de Los Muertos 5K
San Marcos
ZERO Prostate Cancer Run/Walk OCTOBER 29
Austin
Ironman 70.3 Austin
Austin
NOVEMBER NOVEMBER 4
Maniac Austin
Austin
OCT. 2017 – DEC. 2017
Submit your event online at austinfitmagazine.com
Dirt Trails and Pony Tails
Austin
Blanco Vista Wildcat 5k
San Marcos
NOVEMBER 23
ThunderCloud Subs Turkey Trot
Austin
Buda Turkey Trot
Buda
Bulldog Dash 5k
Buda
Gruene Turkey Trot
Tour de Gruene
Gruene
Wonderland Muleshoe Bend Trail Race
Pflugerville
Gruene
Austin
Wurst 5 Mile Run
Pfeathered Pfun Run
DECEMBER
New Braunfels
DECEMBER 2
Pflugerville Pets Alive! Dog Jog and 5k
Austin
Pflugerville
Heroes in Recovery 6K
Old Town Rudolph Run
NOVEMBER 5
Leander
Austin
Spicewood Vineyards Half Marathon and 10K
Run For the Water
NOVEMBER 11
Burnet
New Braunfels
DECEMBER 3
Veterans Day Suicide Awareness Grunt Run
Blanco
Lockhart
DECEMBER 9
NOVEMBER 12
Seguin
Dripping Springs
St. Jude’s Jingle Bell 5K
Shoebox Shuffle 5k
Run by the Creek Hill Country Trivium
Marble Falls
Snake Bite 5k
Fit Fox 5K
Big Red Barn’s Country Christmas Dash
New Braunfels
The Circus - McKinney Roughs Trail Runs/Relay
Austin
San Marcos
DECEMBER 10 NOVEMBER 18
Chosen Half Marathon New Braunfels
Live Oak Brewing Beer Run
Decker Challenge Half Marathon
Austin
Jingle Bell Run for Arthritis 5K Austin
Austin
Feed Your Hunger 5k
New Braunfels
Thankful Turkey 5k San Marcos
Wicked Wine Run
Spicewood
DECEMBER 16
Race to the Pantry
Canyon Lake
Vern’s No Frills 5K
Georgetown
Foam Glow
Austin
O C TO B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E
81
DISCOVER!
ACTIVE CLEANUPS by EMMA WHALEN
Patrick’s Tips for Reducing Your Plastic Use 1. Stop using straws. The recovery rate of plastic from recycling is very low. The straw you place in the blue bin will most likely still end up in a landfill or the ocean. 2. Pick up litter.
Festival season is upon us yet again, and whether that has you jumping for joy or running for the hills, there’s no avoiding it. With Austin City Limits Music Festival, Sound on Sound Fest, and other large-scale events just around the How to Get corner, one Austin startup is already planning a unique way to get Austinites Involved in involved in the much needed post-festival cleanup. Patrick Schecht and his team at fitppl—which sells environmentally friendly fitppls’s Postprotein powder and apparel—started the Active Cleanups movement as a way to ACL Active integrate workout classes into group cleanups at Austin’s beloved green spaces. Cleanup Once a month, they coordinate with a different fitness instructor in town to lead a morning fitness class followed by a cleanup, with everything wrapping up When: October 21 around noon. Starting in June 2017, the cleanups so far have included yoga, bootcamps, and Where: Rowing Dock, even kayaking. With attendance reaching over 30 people, the outdoor workouts 2418 Stratford Drive, Austin are bigger than typical fitness classes and provide attendees a way to give back to the city. Schecht says that reaching out to the fitness community has helped him What: A kayaking cultivate a network of people interested in keeping Austin clean that he wouldn’t excursion on lady Bird necessarily been able to find on his own. Lake to collect ACL “A lot of time when you think of cleanups, you think pretty traditional, kind of debris along the banks boring, put on some gloves, pick up some trash,” Schecht says. “So what we try of Zilker Park. to do is incorporate an activity which gives it some uniqueness and makes it fun for people, and also get a community of people involved that may not have been RSVP: There is a engaged in the first place.” limited number of While festival season provides a prime opportunity to get involved in Active Kayaks available so make sure you register Cleanups, Schecht stresses that plastic pollution is a year-round problem. at activecleanups.org “If you're walking down the street in Austin, if you just look, you'll see straws, or fitppl.org lids, cigarette butts, bags and random trash. People in their everyday lives are just walking right by that,” Schecht says. “All this trash that we're walking by and not disposing of properly is getting washed into our drains, which all lead to our waterways and then to our oceans, which is the core issue.” Even if you don’t participate in an Active Cleanup, Schecht hopes that an increased awareness to pollution will make Austinites more mindful of their own plastic use. Even seemingly small contributions make a difference. “Just take that extra three seconds when you walk by trash on the street to pick it up and put it in the trash. It really goes a long way,” Schecht says.
82
AU S T I N F I T M AG A Z I N E / O C TO B E R 2 0 1 7
3. Avoid buying items heavily packaged in plastic and support companies that eliminate plastic. 4. Don't use plastic bags and support plastic bag bans. 5. Refuse plastic cups and disposable plastic utensils. Bring a canteen to restaurants that only offer plastic cups. Request a glass cup if they have them. Bring a reusable mug when you order coffee. Bring your own fork when you eat out. 6. Don’t just discard electronics. Use sites like eBay or Craigslist to sell used goods made of plastic instead. 7. Ask your office manager at work to go plastic free or find plastic alternatives. 8. Organize your own cleanup with friends and family on the weekends. If you don't know where to start, contact us at fitppl.org and we'll help out.
T H E
I N D O O R
G Y M
F O R
O U T D O O R
P E O P L E