December 2017 - AFM's Best of 2017

BEST IN ATX NUTRITION, LIFESTYLE, WELLNESS, FITNESS

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THE GOOD STUFF

BEST OF 2017 PAGE 36

Why a Low-Carb Diet May Not Be Best For You PAGE 24

8 Tips to Stay Healthy While Traveling PAGE 30

Best Personal Trainer: Izzy El-Ubaydy

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cover & contents photos by Brian Fitzsimmons

LOEWY LAW FIRM

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

Nutrition

Fall Bower Bowl 20 The Tastiest Local Vegan Treats 22

Culture

Grabbing Life by the Vines 26 Walk Your Way to Fitness 32 New to Austin 34

Style

Climbing Gym Clothes 56

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

HIGHLIGHTS

Tim Rawlings: Building RaWW (Plant-Based) Strength 53

Wellness

Medical FAQ: Plantar Fasciitis 64 The Importance of Probiotics: Part III 66 The Essentials of Essential Oils 68 Childhood Obesity Epidemic 70

Fitness

How to Crush Your Morning Workout 72 FML Workout: HIIT Boxing 74

53

Last-Minute Holiday Gifts 61

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74 top photo by Weston Carls; boxing photo by Brian Fitzsimmons

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EDITOR’S LETTER My gratitude and excitement for this opportunity to serve as the new Austin Fit Magazine editor have grown over the past month as I worked on this issue with the AFM team and contributors. It is both inspiring and humbling to be in an industry full of people doing what they love and who want to share their passion with others.

Gretchen is irreplaceable and will be missed dearly by readers and team alike. While intimidating to follow in her footsteps, I realize that the transition will allow for the continued evolution of both Gretchen and me as individuals as well as that of the companies to which we have committed.

A native Texan, I have been in Austin since 2010 when I began my studies at UT Austin.

I did not truly pursue fitness, nutrition, and wellness until college, when a self-created holistic approach was the only remedy that ultimately reversed some serious health issues. After I regained my own health without the help of conventional thinking or doctors, I became fervent to help others do the same.

Intertwining my passion for journalism with that for holistic health and wellness, I can officially say I landed my dream job.

I love riding my bike around town, swimming in Barton Springs year-round, rock climbing and hiking on the greenbelt, practicing my Spanish, and crafting new recipes to share with loved ones. I am a committed lifelong learner, and my current pursuits include photography and teaching yoga. However, what brings the most joy is empowering others to take health into their own hands through education and a renewed trust in their intuition. That is why I am most excited to take on this position– because it allows me to do so on a platform with like-minded people like yourself!

Do not hesitate to email me at liz@austinfitmagazine.com or IG message me @lizharroun about content ideas, feedback, or just to say hi. Looking forward to hearing from you!

M

Keep Austin Fit,

Liz Harroun, Editor

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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 Liz Harroun CREATIVE DIRECTOR Weston Carls ASSISTANT EDITOR Chelsea Bucklew ADVERTISING CONSULTANTS Karen Dauskurdas, Betty Davis, Arielle Olfers WRITERS Kelly Brogan, Lauryn Lax PROOFREADER Justine Harrington PHOTOGRAPHER Brian Fitzsimmons

GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES ads@austinfitmagazine.com 512.407.8383 EDITORIAL SUBMISSIONS liz@austinfitmagazine.com fitfocus@austinfitmagazine.com

Taylor Waddle

Angela Vega

Kelly Nardo

Carrie Barrett

Taylor Waddle

Taylor recently moved to Austin from Louisiana. In January 2017, she graduated with a Master’s in Creative Writing from the University of Sheffield (in the U.K.). She is a 2015 graduate of Loyola University New Orleans, with a degree in English Writing and French. She is currently working as a freelance writer and editor. In her free time, Taylor enjoys exploring Austin eateries and breweries, trying new yoga classes, and getting lost in bookshops.

Angela Vega

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

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.

Kelly Nardo

Kelly Nardo is a food and fitness fanatic. She lives in Austin where she runs a healthy meal delivery service and coaches CrossFit classes. She is the creative mind behind the blog “Eat the Gains” in which she documents healthy recipes she creates and fun (but brutal!) workouts she endures. Kelly loves connecting with people that have shared passions–eating lots of delicious food and working out to stay healthy and fit.

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 thir own fears, whether it’s buying their first pair of running shoes or finishing yet another Ironman distance race.

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BEST BBQ IN TEXAS? Our creative director Weston Carls toured the Texas Monthly BBQ Fest in search of the best barbecue in Texas. See what stood out at austinfitmagazine.com

HOLIDAYS ARE HERE!

Read on to find a healthy recipe, vegan treats, and last-minute gifts to get you through the holiday season.

Head to austinfitmagazine.com for local Thanksgiving happenings!

Readers voted on the best Austin has to offer in nutrition, lifestyle, wellness, and fitness. This issue features the winners, and we want to know what you think. Is your favorite missing from the list? Should the two CrossFit gyms who tied for first place have a throw down?

Let us know @AustinFit!

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Local professional triathlete Natasha Van Der Merwe placed 8th in the Pro Division at the IRONMAN Austin 70.3 on Oct. 29 with a time of 4:37:59. The event moves from Austin to IRONMAN Waco 70.3 in 2018.

ASK SAM NOW

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

Sam, holidays suck! Not into them. I get depressed and stressed. Just get me through this bullshit.

Dear Grinch, You are not alone. I get it. Let’s deal with how we feel and reframe the holidays with stress-less strategies. Time for new traditions!

1. Prioritize the positives. Find opportunities for healthy holiday activities like taking winter walks with the fam and cooking wholesome meals for loved ones.

Turn off your phone for the day–and gift yourself the present of presence.

2. Spark up the spirit. Donate time to local charities, the animal shelter, or your church. These are some real feel goods.

3. Do less, enjoy more. Simplify. Say no to the BS holiday commitments. Start by giving yourself 15 minutes of no technology or distractions. Clear your mind, open your chakras, find your chi.

4. Get high! High on endorphins. Overindulging leads to stress and guilt. Go for wellness, push the plate aside, and enjoy a fun workout. And yeah, turn up those tunes and dance!

You are dressing up the holidays differently this year, my friend. Retire the Grinch and get ready for some grins!

Sam, I want to get sexy and lean ASAP. Should I do cardio over strength?

Dear Ready, Do BOTH! Bring it on like a boss. Do cardio and strength training with short recovery and proper technique, compound exercises, barbell complexes, hill sprints, and H.I.I.T. Eat right; this will be 80 percent of your results.

Abs are made in the kitchen. Knowing what, when, and how much to eat will get your body shredded and keep you feeling happy and full of energy!

Every “body” is different. Your lean body success isn’t a scientific formula. Let a personal trainer figure it out for you so you can move into Leanville sooner than later.

HAVE A QUESTION FOR SAM?

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Sam, age-old question.

Does penis size count?

Dear Inch by Inch, No, but what you do with your member does matter. Studies found that 84 percent of women of all ages are just fine with their partner’s penis size. Eighty-nine percent of women ages 18 to 34 say size doesn’t matter as much as what you do with it. Pleasure, not penis size, is the right answer. We should be talking orgasm. Can you make your woman reach multiple orgasms? Sex encompasses more than just intercourse.

Yes, some women prefer girth or length. Different intercourse positions affect the delivery, regardless of size, resulting in greater pleasure for your partner.

Dudes, stress less. Penis anxiety leads to ED. There are many ways to make your woman reach climax. It’s not only about the size of a man’s penis, crooked or not. Explore and experiment. Penetration is not a woman’s greatest desire.

Incredible intimacy, passion, and variety are the right answers. Mind your grind.

NUTRITION PREP TIME: 10 MINUTES PREP TIME: COOK TIME:10 40MINUTES MINUTES COOK TIME: TOTAL TIME: 40 50 MINUTES MINUTES TOTAL TIME: SERVES: 3–4 50 MINUTES SERVES: 3–4

Fall Fall Power Power Bowl Bowl

Soak up the last few weeks of Fall Soakthis up flavorful the last few weeks with protein-packed of fall with this flavorful, dish. Loaded with healthy carbs, protein-packed protein, and fats,dish. this Loaded is a great with healthy carbs, protein, post-workout meal that will fuel and fats, this is a great postyour muscles and brain. Most of workout mealcan thatbewill fuel at local the produce found your muscles andright brain.

Most farmers’ markets now, so of the up produce found stock there ifcan yoube can! at local farmers markets right by KELLY NARDO now, so stock up there if you can! by KELLY NARDO

Instructions 1. Preheat oven to 375 degrees Fahrenheit. Line 1–2 large baking sheets with parchment paper.

2. Roast the veggies. In a medium bowl mix together parsnips, butternut squash, 1 tablespoon avocado oil, 1 teaspoon garlic powder, and salt and pepper. Place on baking sheet, making sure veggies are spread out evenly. In the same bowl add beets, 1 teaspoon avocado oil, cumin, and salt and pepper–mix to combine.

Place on same baking sheet or another one if more room is needed. Roast for 35–40 minutes until soft.

3. While the vegetables roast, place kale in a bowl and massage with 1 teaspoon avocado oil and a pinch of salt until leaves become tender and soft. Set aside.

4. Make the chicken. Mix 1 teaspoon garlic powder, ginger, cinnamon, red pepper flakes, and salt and pepper in a small bowl. Rub evenly over chicken. Heat

a medium skillet over medium heat. Add 1 teaspoon avocado oil and let it get hot, about 30 seconds. Cook chicken breast until cooked through and no pink remains, about 20 minutes. Once it is done, remove from heat and let cool. Cut up in pieces.

5. Make the dressing. Mix all ingredients into a bowl and whisk to combine. Add a little water if you want a thinner consistency.

6. When the veggies and chicken are done assemble the bowls. Divide kale, veggies, chicken, walnuts, cranberries, chickpeas, goat cheese, and avocado between 3–4 bowls. Top with dressing and enjoy!

Ingredients: Power Bowl 2 large parsnips, peeled and cubed (1¼ cups/150 grams) 2½ cups cubed butternut squash (325 grams) 2 tablespoons avocado oil, divided 2 teaspoon garlic powder, divided 1 large beet, peeled and cubed (1 3/4 cups/210 grams) ½ teaspoon cumin salt and pepper, to taste 4 cups packed kale, roughly chopped 1 pound chicken breast ½ teaspoon ginger ½ teaspoon cinnamon pinch of red pepper flakes ⅓ cup walnuts ⅓ cup dried cranberries 1 cup chickpeas 1/2 cup goat cheese 1 small avocado, sliced salt and pepper, to taste

1 tablespoon tahini 1 tablespoon coconut aminos 1 tablespoon lemon juice 1 teaspoon apple cider vinegar ¼ teaspoon ground ginger ¼ teaspoon garlic powder ½ teaspoon red pepper flakes salt and pepper, to taste water for thinning, optional

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photo by Weston Carls

Ingredients: Dressing

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NUTRITION

Lick This season’s new flavor is Mamee's “Milk” Punch. A vegan take on a Southern holiday tradition, the combination of brandy, rum, coconut milk, and vanilla is perfect for a cozy winter evening by the fire.

The Tastiest Local Vegan Treats Holidays often mean lots of dairy- and glutenladen indulgences. Do you want to partake in something sweet without the subsequent bloat? Here are our favorite vegan treats with wholesome ingredients that will leave you feeling satisfied but not swollen. by LIZ HARROUN

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Pumpkin Spice Kokonut Yogurt Truly the most quality coconut yogurt out there, we’re proud that Kokonut calls Austin home. They make their yogurt from scratch using fresh whole coconuts and use only housemade fruit jams and organic maple syrup to sweeten. A seasonal favorite, Kokonut’s pumpkin spice yogurt is the perfect creamy holiday treat—top with pecans, cranberries, or your favorite festive addition. Now available at Royal Blue, Wheatsville, Snap Kitchen, Mañana Coffee, and Juice Society.

Curcuma’s “Golden Fat Bomb” After enough requests from ketogenic and HFLC enthusiasts, Rachel has done it again with this new healthy addition to her Ayurveda-inspired menu. Sweetened with only a small amount of lucuma powder, this golden fat bomb will keep your blood sugar stable any time of day. With healthy fats like coconut butter and cashews, this functional treat will provide satiety while reducing inflammation thanks to the inclusion of the therapeutic spice, turmeric, that gives the treat its golden hue! Rose cacao truffles, an established favorite, are also delicious for those of us who enjoy a little natural sugar from dates.

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Why a LowCarb Diet May Not Be Best For You Last month, former editor Gretchen Goswitz tried out a ketogenic diet. After just two weeks of restricting carbohydrates, she dealt with hormonal imbalance. Dr. Kelly Brogan, a holistic women’s health psychiatrist, had a similar experience and now believes healthy carbs are essential to the long-term health of most people, especially women. by KELLY BROGAN, M.D. 24

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Does Low Carb = Low Energy?

I have yet to meet a woman on a long-term, low-carb diet who is loving life. I’m here to explain why I think this may be the case.

While we have, collectively, reacted to the low-fat brainwashing of the past half-century, with a defiant, “Fat rules!” attitude, this zeal may be taking us too far astray. I am passionate about the ancestral diet and everything implied by “going back to our roots”, but I also raise a brow at more rigid interpretations, assumptions, and academic flourishes about true replication of a Paleolithic diet. We’ve relinquished Darwin and redeemed Lamarck, so the truth is that we can evolve (or devolve) within one generation. Adaptations to stress and environmental exposures can change our biology and impact our grandchildren.

photos by freepik.com

NUTRITION

Thanks to the work of Weston Price, we may not have to go back as far as the Paleolithic to send the body a signal of safety.

As recently as the early 1900s, he found traditional cultures flourishing, many with incorporation of agricultural foods like grains and legumes. That said, we also know that the microbiome plays a powerful role in adaptation to these foods, and that some of our guts may not be up for the challenge.

Back in my self-experimentation days, I spent two months on a carb-restricted diet, kicking starchy veggies, fruit, and grains to the curb. I felt great for two weeks, and not a day after. I felt cloudy, tired, and started obsessing about moisturizer and conditioner. Perhaps this is most relevant for those with a history of compromised thyroid function, but I believe it’s relevant to many women.

Many Body Types = Many Right Diets I look to the Hadza whose women foster gender-distinct microbial profiles, ostensibly related to their consumption of honey and tubers.

I look to the work of my mentor, Dr. Nicholas Gonzalez, who used 10 dietary types, each with dozens of variations, none of which were ketogenic (restrictive of carbs below 100 grams daily to produce ketones as a source of energy). In case after case of long-term survival with metastatic cancers, none of his patients hopped on this integrative oncology bandwagon.

Pass the Potato In an effort to better understand our perceived leap into the conscious realm, researchers have posed many theories about

the pivotal role of fire and of increased meat consumption. Dr. Karen Hardy posits that, based on archaeological, anthropological, genetic, and physiologic data, it was actually the coevolution of cultural use of fire, cooked starch, and salivary/pancreatic amylase that afforded the brain the capacity for a quantum leap in evolution.

For the past eight years, I have used a moderate-carb ancestral diet in the treatment of depression with astounding results.

This diet focuses on tubers as a source of carbohydrate, and, after one month of slateclearing (microbial shifting), re-incorporates gluten-free grains, white potatoes, and even soaked beans. In addition to providing a form of usable energy, these “cellular starches” (as opposed to flour-based starches which are acellular) may play an important gut-rehabilitating role as microbiota accessible carbohydrates or prebiotics.

More than a prescription, this collective body of research raises awareness around the power of inherited epigenetic adaptation as a concert of our environment, physiology, and cultural practice. There cannot be one diet for everyone, beyond the clear benefits of a transition to a whole food diet.

Excluding traditional foods such as fruit, root vegetables, and even grains and beans, can serve an important purpose as an acute therapeutic intervention but is unlikely to result in long-term gut-brain optimization and balance. afm Dr. Brogan is a Manhattan-based holistic women’s health psychiatrist and author of the NY Times Bestselling book, A Mind of Your Own. Learn more at kellybroganmd.com.

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CULTURE

Grabbing Life by the Vines

Bruce and Ronda Prothro inspire us to continue to pursue our passions, stay active, and prioritize relationships and community at every age. They have found a challenging yet sustainable way to maintain these priorities through their winemaking. With their zeal for life, it is no surprise that their once hobby eventually turned into a successful business. by CARRIE BARRETT The message on the label of their signature 2014 Howell Mountain Cabernet Sauvignon says it best: “The line between old and new...past and present... good and great…This is the inspiration behind our small lot, single vineyard Cabernet Sauvignon. We call it Demarcation. Something new, something unique, something memorable...for today and tomorrow. This wine represents the line of Demarcation in our lives.

We are excited to share it with you.”

For Bruce and Ronda Prothro, of Prothro Family Wines, rediscovering their old passion for winemaking and sharing it with others is proof that a little vino and a lot of hard work can, indeed, produce a life that is filled to the rim with health and happiness.

Their passion for winemaking started in 1991 out in Los Gatos, California, where the young newlyweds made their home. Bruce, a former football player for the California Golden Bears, and his wife Ronda, a former collegiate track standout, became obsessed with the process of winemaking. “Bruce is a chemist by education and when he fixates on something,” says Ronda, “it won’t go away until he does it.” That year, they purchased and hand-picked heaps of Pinot Noir, Chardonnay, and Zinfandel grapes and started producing their very first bottles of Prothro Family Wines—an instant hit among friends and party guests.

Being home winemakers can certainly be a fulltime job. However, this couple kept it a hobby (albeit a labor intensive and all-encompassing one), since both of them still had demanding careers.

The first Prothro foray into winemaking lasted until 1998 when their foray into making children started. Winemaking may be a hobby, but child

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Ronda and Bruce Prothro harvesting their first grapes in 1991 in Los Gatos, California.

rearing certainly isn’t! Job transfers eventually brought the Prothros to Central Texas in 2011, where they settled, raised their two children, and left winemaking behind.

One thing they didn’t leave behind, though, was their dedication to remaining fit and healthy.

Both Ronda and Bruce have competed in fitness competitions, 10K races, and triathlons. To this day, photography by Weston Carls

Ronda still boxes and runs regularly, while Bruce has discovered a love of Masters Swimming. Together, they enjoy doing H.I.I.T workouts together. Bruce jokes that life stays interesting when you have two former college athletes living together who insist on competing with each other almost daily!

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CULTURE

Rediscovering Their Passion

In 2016, with their oldest son in college and their youngest daughter getting ready to graduate from high school, the Prothros starting contemplating life as empty nesters. The line of demarcation from their old life to their new one was starting to become apparent. Bruce had just retired from his job, Ronda had pursued a new career in real estate, and they downsized their house.

“You start to evaluate who you are and where you are,” says Ronda. “We wanted to reacquaint ourselves with the people we used to be before we became parents.”

While unpacking boxes in their new Austin home, they came across old photos of their home winemaking days, and it stirred all sorts of emotions. They recalled the connection they shared with each other as well as the community through their winemaking endeavors.

“We talked about the early times in our marriage and the parts that really brought us a lot of joy,” says Bruce.

“Winemaking, as hard as it was, brought us a lot of joy and allowed us to connect with people.”

After months of research and preparation, the Prothros relaunched Prothro Family Wines in the Spring of 2017 with their signature Cabernet Sauvignon as well as a Sauvignon Blanc. In their first year, both wines went on to win medals at the prestigious San Francisco International Wine Competition! The Cabernet Sauvignon took home gold, and the Sauvignon Blanc garnered a bronze medal—both rare accolades for a first-year release.

The Prothros are no longer making the wine in their garage (they work with a consulting winemaker in Napa). However, they remain involved in every step of the process, from selecting the grapes and creating the blends to designing the label to monitoring

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social media and the website. This isn’t a high volume operation, they explain. It’s a labor of love for two people who desire to create memorable experiences and connections with people.

Speaking of creating more memorable experiences, the Prothros are releasing many new wines in 2018 including a Rosé, Cuvee, and new Cabernet. Most can be ordered or reserved now. And, not to neglect their active lifestyle, they’re also planning a 120-mile walk on the Camino De Santiago.

Sharing good memories, pursuing your passion with a loved one, and returning to what brings you unbridled joy—that’s certainly a recipe for happiness and health, and we’ll definitely raise a toast to that. Cheers! afm

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all fitness levels welcome! first class includes glove rental & wraps to keep

INVISALIGN@SMILE360ATX.COM FREE CONSULTATIONS FINANCING AVAILABLE

www.knockoutaustin.com | 1211 W. 6th St. | plenty of parking!

CULTURE

8 Tips to Stay Healthy While Traveling Tis’ the season for stressful holiday travel. However, you can stay fit and healthy with these simple tips!

1. Combine sightseeing with fitness and fit more in

Explore your destination by taking an early morning jog or fast walk, and you’ll cover ground in half the time—and feel better for it!

2. Ask the locals where to eat

The most popular restaurants for tourists often feature food that will leave you feeling bloated and groggy, whereas local eateries typically offer fresher and healthier options. Fuel right so you make the most of your time!

3. Check the hotel facilities

Most modern hotels have a gym. If not, prepare an equipment-free workout that you can do in your room or, better yet, on the beach!

4. Stay hydrated

Drinking plenty of water will support your immune and digestive systems when traveling and exploring. Bring a portable water bottle with you, and refill throughout your trip whenever you have access to clean water.

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5. Do some prep

Never Needs Charging

Pick one meal of the day during your trip that you will plan for each day. This could mean planning to eat poached eggs and fruit from your hotel for breakfast every morning or going to a local health food store for a salad each day for lunch. Simply focusing on one healthy meal during travel can help prevent over-indulging.

Will Never Break

6. Remember the snacks

Bring some healthy snacks like grass-fed jerky, nuts, and veggie chips so that you can avoid airport or gas station junk food.

Won’t Burn Eyes

7. Always take your gear with you

Your workout gear takes up a small amount of space and can be doubled as sight-seeing wear. If you have it, you’ll likely use it to stay active!

Recyclable

8. Choose an active vacation

Booking an adventure vacation with outdoor activities with make sure you return feeling just as good—if not better— than when you left!

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AUSTINFITMAGAZINE.COM @AustinFit • #KeepAustinFit

CULTURE

Walk Your Way to Fitness Tips to integrate more walking and natural movement into your daily routine. by TAYLOR WADDLE

We often see exercise as a chore, a task you have to check of the list each week. It can even become something we dread. Maybe you can’t face the drive to the gym today or you convince yourself you can’t run because it’s cold and rainy out. There will always be excuses. However, according to WebMD, the average adult needs at least 30 minutes of exercise a day, if not more. Sounds easy enough, right? But if you’re sitting inside at a desk all day, this can be tricky.

I always wondered how Europeans do it; they walk everywhere and think nothing of it. Then I moved to England and was forced to adapt to that lifestyle. I discovered that I was exercising every day without realizing it. “How was this possible?” you might ask. Well, I didn’t have a car. The walk to campus took 15 minutes—downhill

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on the way there and uphill on the way back. The walk to the city center took 30 minutes. I was horrified. I never walked that much back home. But the long walks quickly integrated into my daily routine, and soon my calves were rock hard!

Coming home to the U.S. meant adjusting back to the extra large portion sizes along with using a car for transport again. I stopped walking everyday, and my body began to feel sluggish and fatigued.

So I decided to do like the Europeans do and try adding more natural exercise back into my daily routine. It wasn’t an easy feat, especially because I live in an area where there’s not much to walk to besides a fast food place. Here are some tips I’ve learned along the way.

Find every opportunity to walk. Of course this is easier if you live somewhere like downtown where you can walk to work, coffee shops, and health food stores. But if you’re like me and you don’t, there are still options. If there’s a park or trail nearby your destination, you can park there and then walk. Maybe you block out time for this during your lunch hour or at the beginning of a productive Saturday morning. Get coworkers or family involved so that you have at least one person to hold you accountable.

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Then there’s the obvious taking the stairs instead of the elevator tip–simple but effective! If you do this daily, I promise it will add up. Walking up stairs gets your heart rate up, and it’s an easy way to tone your legs outside of the gym.

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I hope these tips help make exercise a more natural part of your daily life!

For all the dog owners out there, try making your dog walks a little longer or turn them into a light jog.

Your pup will appreciate the additional exercise, too! If you don’t own a dog, animal shelters often take on volunteer dog-walkers.

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When you do have to drive to the grocery store, try parking farther away–it might sound small, but it means a little extra walking time.

I’ve also started using a hand-held basket when available and carrying my bags back to my car without a cart. That way I’m at least using some muscle power.

artwork by freepik.com

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Lastly, if the only place you can workout is the gym, I have a tip for you, too—pick a day or two a week to have a more relaxed workout.

Bring your favorite podcast or book to the gym. Have a quick walk on the treadmill while binge-listening The Joe Rogan Podcast, and you’ll soon forget that you’re even exercising!

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New CULTURE

TO AUSTIN

Studios and stores for fitness-minded folks

New Central Library

The new Austin library opened its doors on Saturday, Oct. 28 and is currently taking over everyone’s insta-story. Three stories and 200,000 square feet, the new modern space is more than a place to shelve books—it’s an experience.

Coming soon to add to its appeal is a cafe, Cookbook, which will enable library goers to eat and drink while diving into their favorite book. After seven years and $125 million dollars, Austin has itself a new public library for the whole city to enjoy for years to come.

Pool Burger

2315 Lake Austin Blvd., Austin, TX 78703 McGuire Moorman Hospitality (the group behind Jeffrey’s, Elizabeth Street Cafe, and Clark’s) has done it again with their latest innovative culinary experience.

The tiki bar and burger trailer are housed in a 1968 Airstream off of Lake Austin Boulevard. Options include house-made veggie patties, hormone-free beef burgers, crinkle fries, and gourmet soft serve. The full bar is separate from the trailer and features classic tiki cocktails.

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rendering by lakeflato.com

710 W. Cesar Chavez St., Austin, TX 78701

RĹ?W YOUR WAY TO RESULTS

Snappy Salads

701 S. Capital of Texas Hwy., Austin, TX 78746 Chris Dahlander, a former UT student, took his desire to eat quick, nutritious meals and turned it into the Snappy Salads concept in 2006. On Oct. 25, Chris returned to his roots by opening the first Austin location. The menu features specialty salads such as their numberone selling grilled avocado salad with chipotle lime vinaigrette as well as the option to create your own salad with added proteins such as wild-caught sockeye salmon or grassfed tenderloin.

Modern Acupuncture

3300 Bee Cave Rd., Ste. 610, Austin TX, 78746 9722 Great Hills Trail, Ste 125, Austin, TX 78759 Experience the healing, relaxing benefits of acupuncture in a spa-like environment at either of Modern Acupuncture’s two new Austin locations, both opening this month. Modern Acupuncture uses a distal needling technique to relieve pain, treat allergies, reduce stress, increase blood flow, and more, without removing a single piece of clothing. Locations in Westlake and the Arboretum start healing this month, so visit the one nearest you for your first complimentary session (no strings attached). Unwind, relax, and find a pathway to greater health, all in 30 minutes or less.

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R

FITNESS

EXCLUSIVE DEALS @ ROFITNESS.COM/AFM

WE ASKED, YOU VOTED. AUSTIN FIT MAGAZINE’S

of #KEEPAUSTINFIT

Our annual “Best of Austin Health and Fitness” results are in!

Thousands of you voted on your favorite people and places in nutrition, lifestyle, wellness, and fitness. Each account could vote only once, so multiple votes by the same person were discarded. Check out the list to see Austin’s most popular mainstays of a healthy lifestyle in Austin. If you don’t see your favorite on the list, make sure to get involved next year by casting your vote!

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BEST IN NUTRITION BEST SMOOTHIE SHOP

Juiceland Who doesn’t love Juiceland? Their green smoothies, juices, and cleanses are top notch, and their hot drinks are perfect for those days when you’re feeling a little under the weather. The AFM team favorite?

A tie between the Wundershowzen and the Julio Verde!

Daily Juice Smoothie King

FAVORITE BRUNCH SPOT

Snooze Snooze’s retro interior and delightful twist on breakfast foods are just two of the many reasons to make it your next brunch spot.

You can also feel good about that next short stack since 90 percent of their waste is composted and recycled, making them one of the more sustainable restaurants in the Austin-area.

Kerbey Lane Jack Allen’s Kitchen

BEST HEALTHY RESTAURANT

True Food Kitchen This healthy meets trendy restaurant has been packed since it opened its doors in 2016. Located downtown in the Seaholm Power Plant district, the restaurant offers a farm-to-table charm, and their seasonal menu is always worthwhile!

Picnik Flower Child

FAVORITE LOCAL BEER, WINE, OR SPIRIT

Tito’s Vodka Tito’s and soda, Tito’s in a Moscow Mule, Tito’s and cranberry...these are a few of our favorite things! Really though, is there anything it doesn’t go well with? Not only do we love drinking Tito’s, but we also like hanging out with them at events—especially when the Tito’s airstream is involved.

Deep Eddy Vodka Austin EastCiders

photo by Weston Carls

BEST COFFEE SHOP

Summermoon Summermoon is known for their labor of love. They built their coffee roaster from scratch and have hand roasted their coffee over flames and Texas oak ever since. Tip: order the Moon Milk—a blend of seven secret ingredients resulting in sweet, creamy goodness!

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BEST IN NUTRITION

BEST FOOD TRUCK

Veracruz Sisters Reyna and Maritza Vazquez started Veracruz in hopes of offering the freshest, most authentic tacos in town, and they have surpassed all expectations. They use fresh produce brought in by daily grocery runs and make all their corn tortillas and chips from scratch.

Check them out in the lot of Radio Coffee and Beer—the runner up for best coffee shop!

Torchy’s Chi’lantro

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photography by Brian Fitzsimmons

BEST IN NUTRITION FAVORITE GROCERY STORE

H-E-B H-E-B is one of the largest independent grocery stores in the country, and they hold their own against the Walmarts and Targets of the world. Known for quality, convenience, and reliability, it’s no surprise to see them dominate this category. They also support many community events, including our AFM FITTEST each year!

Whole Foods Central Market

BEST NUTRITIONIST/ DIETICIAN

Carly Pollack This self-proclaimed spiritual gangster is a Certified Clinical Nutritionist and a Lifestyle Coach, and she knows all about the fad diets we’ve all tried a time or two. If her resume and credentials don’t motivate you, visit her website and see the testimonials for yourself. We have a real lifechanger here, folks!

Natalie Moos Kelli Hairston

FAVORITE BAR

Whistler’s Located in the heart of East Austin, Whistler’s boasts some of the best handcrafted cocktails in town. With a great patio and an eclectic interior, it’s a great spot for any day of the week.

If you need a little something solid to go with your beverage, they’ve got you covered out back with their Thai Kun food truck. Did we mention the incredible punch bowls?

Moontower Saloon Garage Bar

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photo by Mark Weatherford

BEST IN LIFESTYLE

BEST VETERINARY CLINIC

Paz From standard veterinary services to holistic medicine and acupuncture, the Paz staff is ready to offer the most quality and advanced services for your pet. They host monthly lectures series and socials at their practice, too!

Westlake Animal Hospital Firehouse

FAVORITE RETAIL STORE FOR FITNESS APPAREL AND GEAR

Lululemon Lulu is a cult classic, so we weren’t surprised to see them win by a landslide! Whether you’re doing power yoga or prepping for your next Ironman, they have the perfect gear for any fitness need. Pro tip: their athleisure wear is perfect for brunch, casual Friday, or your next Netflix binge sesh.

Academy RIDE

FAVORITE HOTEL

W Hotel Known for its poolside parties and cocktails, the W Hotel is a local favorite hangout spot and the place to be seen during the heat of summer in Austin. Local tips: Austin residents get 30 percent off all spa services, and all spa treatments include the use of the WET Deck and FIT Fitness Center for the full day of your service (Sunday through Friday only).

South Congress Hotel JW Marriott

BEST PET FOOD STORE

Tomlinson’s Tomlinson’s has been an Austin staple since 1946. They offer a variety of natural pet products and have a specialized staff trained to meet you and your furry friend’s every need. Pro-tip: join their Pet Club to receive 10 percent off all your purchases for just $7.50 a year.

Petsmart Petco

BEST BIKE SHOP

Bicycle Sport Shop Located right off of South Lamar, Bicycle Sport Shop is owned by passionate cyclists sharing their love for the sport with the world.

Shop here for bikes, accessories, and services that enhance the cycling experience, and get the help of their expert staff!

Mellow Johnny’s Buck’s Bikes

BEST SPA EXPERIENCE

Milk + Honey Walk by Milk + Honey’s downtown location any time of day, and the aroma is enough to draw you into your next spa treatment. Known for their massages, facials, and incredible skincare line, they’ve become an Austin staple that we just can’t live without! AFM Team reco: try their coconut deodorant!

Viva Day Spa Lake Austin Spa

FITTEST CEO

Ally Davidson Ally Davidson has overcome her fair share of challenges in life (including auditioning for American Gladiator on her very own wedding day!). She and her husband Jeff have built a fitness empire under the Camp Gladiator brand and host some of the best boot camps all over Austin.

Jess Martin Wes Whitlock

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BEST IN LIFESTYLE

BEST CAMPING SPOT

Ink’s Lake It’s the perfect time of year for a crisp camping trip, and Ink’s Lake in Burnet is the fan-favorite location. This 1,200 acre state park is full of well-marked hiking trails and lake views. Pack your Yeti and your hammock and hit the road to enjoy a night with nature!

Pace Bend Park Big Bend

BEST HAIR SALON

Salon by Milk + Honey Also taking home first place in the “Best Spa” category, Milk + Honey is a beloved local favorite. With four locations in Austin, they have the leg up on convenience, too!

Bird’s Barbershop Urban Betty

BEST LOCAL NONPROFIT

Austin Pets Alive!

We’re one of the country’s petfriendliest cities, and we’re proud to have such a dedicated organization that helps find homes for animals.

Whether you’re looking to volunteer in the community or adopt a pet yourself, APA! is the place to start!

CG Victory Ballet Austin

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photos by tpwf.org

BEST IN WELLNESS

BEST COSMETIC SURGEON

Dr. Ned Snyder Repeat winner, Dr. Ned Snyder is a pioneer in the field of breast reconstruction and the founder of the Breast and Body Center of Austin. While Dr. Snyder is known for his breast reconstructions, he is also very skilled in facial rejuvenation, body contouring, mommy makeovers, injectable fillers, and wrinkle relaxers.

Dr. Ashley Gordon Dr. Edward Beckingham photo by Brian Fitzsimmons

BEST DERMATOLOGIST

Dr. Renee Snyder Power couple alert! Dr. Renee Snyder sits at number one for dermatology, while her husband sits at number one for cosmetic surgery. Not only is Dr. Renee a superstar dermatologist, but she’s also the co-founder of W3LL People, one of Austin’s top local cosmetic companies!

Dr. Amy McClung Dr. Laura Speck

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BEST IN WELLNESS BEST HOSPITAL

Seton Founded in 1902, this faith-based nonprofit aims to provide access to affordable, quality, and person-centered care. With the recently opened doors of the new Dell Seton Medical Center at The University of Texas, the Seton Healthcare Family is setting a new standard of health in Central Texas.

St. David’s Baylor Scott & White

BEST PHYSICAL THERAPIST

Jarod Carter – Carter Physiotherapy A new contender, Jarod won this category by a landslide. Unique hands-on manual therapy and a more holistic approach to treating the whole person set this clinic apart from the rest.

Brenda Walk – Quantum Physical Therapy Katie Gwyn – Mondo Sports Therapy

BEST OB/GYN DOCTOR

Dr. Christopher Seeker This community women’s health all-star is no secret. A four-time consecutive winner of this category, he been recognized across the city and state for his contributions to women’s health.

Dr. Jason Gooch Dr. Sally Grogono (tie) Dr. Allison Anderson (tie)

BEST ACUPUNCTURIST

Matthew Kirsch (Kirsch Method) This repeat winner’s unique approach combines bodywork with acupuncture, and, unlike many acupuncturists, he stays with the patient for the majority of the treatment. Patients report less anxiety and appreciate these more personalized sessions.

Ann Mowat (512 Wellness) Jennifer Hoger

BEST ORTHOPEDIC DOCTOR

Dr. Matthew Driscoll Austin Regional Clinic is lucky to have this repeat winner on staff.

His specialties are knee and shoulder surgery as well as sports medicine.

Dr. John McDonald Dr. Carey Windler (tie) Dr. Shelby Carter (tie)

BEST DENTIST

Nazim Shahi, DDS A veteran winner of this category, Nazim continues to offer excellent dental care and the latest technology at Central Texas Oral Health.

His care is not limited at the mouth but extends to patients’ overall body wellness.

Bryan Smith, DDS David Frank (tie) Summer Rydel (tie)

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BEST MASSAGE THERAPIST

Nick Picchetti Athletes of all types have found relief from his integrative sports massage, which is effective in treating soft tissue dysfunction. He develops a personalized treatment plan with his clients and uses a combination of deep tissue massage, myofascial release, and trigger point therapy. Nick also uses a rapid release instrument that uses resonance to increase circulation and dissipate muscle tension.

Michelle Hittner Tammy Marquez

BEST CHIROPRACTOR

Dr. John Tuggle (tie) Known as the “Tri Doc,” this avid practitioner and athlete has taken first in this category five times (the same number of Ironmans he’s finished!).

He focuses on cutting-edge pain and injury treatments like the Graston Technique, Active Release Technologies, and Kinesio taping.

Dr. Daniel Gonzalez (tie) The Tri Doc better watch out for this guy who almost broke his winning streak! He strives to help patients improve movement, diet, and mood with gentle yet effective adjustments that support patients’ ability to maintain peak mental and physical health.

Dr. Noah Moos Dr. Matt Lowe

BEST MED SPA

Mint and Thyme Holistic Med Spa Offering a holistic experience since 2014, this woman-owned business combines a calming spa experience along with medical expertise and procedures. Services include clinical facials, chemical peels, laser hair removal, cosmetic injections, acupuncture, and massage.

Beleza Med Spa Face to Face Med Spa

BEST MENTAL HEALTH PROFESSIONAL (PSYCHOLOGIST, PSYCHIATRIST, LPC)

Tracy Carver, Ph.D. This award-winning psychotherapist has credentials from both UT Austin and Harvard. She creates a personalized treatment plan for patients who are dealing with addiction, depression, anxiety, and self-esteem.

Casey Lepper, LMFT Tim Zeddies, Ph.D.

BEST PEDIATRICIAN

Dr. Ari Brown With 20 years of experience in private practice, she has received awards for both her professional excellence and her service to the community. She passionately advocates for children and family education in her parenting book series, as well as in her appearances on many national news and talk shows.

Dr. Jaime Ramirez Dr. Anna Bell

photo by Brian Fitzsimmons

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BEST IN FITNESS

BEST GYM

CG Arena This elite fitness facility has something for everyone with its variety of group fitness classes. Sign up for a free trial on their website, and get fit with a community of other motivated people!

Don’t forget to check out their outdoor space that includes a basketball court, three sand volleyball courts, and obstacle course!

Pure Austin Gold’s Gym

BEST CROSSFIT GYM

Woodward CrossFit (tie) Serving North Austin, Round Rock and Cedar Park, Woodward CrossFit has two locations with a dedicated tight-knit community of crossfitters. With their big family following, it’s no wonder they tied with CrossFit Central!

CrossFit Central (tie) CrossFit Central, a repeat winner, almost lost their status as the best CrossFit gym in the city. We know they both offer a killer workout, and we propose a face-off to determine the true winner!

Brodie Park CrossFit CrossFit South Lamar

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BEST STRENGTH & CONDITIONING GYM (NON-CROSSFIT)

CG Arena Also the winner of the best overall gym, this spacious indoor facility includes TRX, monkey bars, and boxing bags among the more traditional best-in-class gym equipment. CG Arena offers many group fitness classes and personal training, so don’t feel intimidated if you are new to strength and conditioning!

Onnit Athletic Outcomes

BEST YOGA STUDIO

Black Swan Yoga This donation-based yoga studio has won first place for Best Yoga Studio four years in a row. Black Swan Yoga is committed to being an accessible, community-based studio and is known for their heated, power, flow and Ashtanga classes. With three locations in Austin, this fan-favorite yoga community is a perfect fit for anyone looking for a yoga home.

Wanderlust Yoga Yoga Yoga

BEST CYCLING STUDIO

RIDE RIDE offers next-level indoor cycling classes with great music, fun rhythmic moves, and a popular teaching staff. Get a killer workout here AND have a great time doing it!

Love Cycling Studio SoulCycle

BEST BOXING/MMA GYM

Lions Krav Maga Repeat winner, Lions Krav Maga prides itself on its comprehensive kids and teens programs, along with a wide offering of adult classes fit for any schedule. Lions is the perfect spot for self-defense classes or a killer 30-minute workout Fight Club Austin Knockout

BEST LOCAL INSTAGRAM FITNESS CELEBRITY

Jessica Clark This Austin personal trainer, health coach, and indoor cycling instructor at RIDE still finds time to foster a strong social media presence. Follow her on Instagram @jessclarkie to see her awesome workouts and motivational posts.

Izzy El-Ubaydy Jena Mays

HARDEST WORKOUT IN AUSTIN

Camp Gladiator CG wins this category for the second year in a row, proving that these dynamic group workouts are here to stay. There are now over 100 camps in Austin, so try it out if you haven’t yet– and get sweaty with your neighbors!

Tara Fredell RIDE class Stronghorn Fitness

BEST SHORT DISTANCE ROAD RACE (10K OR SHORTER)

Statesman Cap10K This past April, this race celebrated its 40th anniversary in Austin with more than 21,000 participants—it’s now the largest 10K in Texas and the seventh largest in the nation.

TCloud Subs Turkey Trot Run for the Water 5K

BEST LONG DISTANCE ROAD RACE (LONGER THAN A 10K)

Austin Marathon Each February, thousands of runners fill the Austin streets to participate in this event. Runners go through open roads and pass iconic Austin neighborhoods and landmarks before arriving at the finish line in front of the capitol building.

3M Half-Marathon Run for the Water 10-Miler

BEST TRIATHLON

CapTexTri A memorial day event, athletes start with a swim in Lady Bird Lake, then they run and bike through downtown Austin. There are super sprint, sprint, and international course options so all levels can join!

Rookie Tri Jack’s Generic Tri

BEST TRAIL RUNNING RACE

Spectrum Trail Racing This Austin-based company hosts races all over Texas of various lengths and terrains. They emphasize stunning courses, a supportive community, and a killer after party.

Texas Switchback hosted by Trail Roots Rogue Trail Series

BEST CYCLING EVENT

The Driveway Series With races every Thursday from March through September, this is one of the largest weekly criterium cycling series in the nation.

Cyclists race on three alternating courses around an asphalt racetrack designed for motorsports. The dynamic turns and fast pace make for an exciting and even dangerous race that spectators can enjoy, along with unlimited local brews for only $5 (free for racers!).

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BEST IN FITNESS BEST ADVENTURE RACE

BEST FREE COMMUNITY WORKOUT

Spartan Spartan designs their obstacle races to push your mind and body to their limits to increase strength and resilience. They offer many options for races of varying lengths and difficulty around the U.S., Canada, and Mexico.

Tough Mudder Warrior Dash

Stronghorn Saturday Sweat Sessions This popular sweat sesh will kick your butt. Gather your fellow weekend warriors, and head over to Stronghorn to start your weekend off right!

Camp Gladiator Community Saturday Workout November Project Austin

BEST FITNESS COMPETITION

Tobie Funte Tobie can be found teaching Pilates in the heart of Westlake.

When she is not teaching public classes, she equips other aspiring instructors to get certified in Pilates, barre, and yoga at her studio, Beyond Barre.

Maja Kermath Vlada Sheber

BEST BODYBUILDING COMPETITION

Shannon Pike Shannon Pike spends her time teaching barre at the Pure Barre studio in Austin. When she’s not helping students to tone their bodies, she’s running her company Moderna Muse, where she and her co-founder, Rashanna Moss, inspire women to be bold and connect to their inner voice.

Holly Phinney Melissa Garza

BEST BARRE STUDIO

Frank Nicholas Frank’s classes sell out early, so be sure to reserve them in advance!

His in-demand cycling prowess will have your butt burning and your thighs thanking you later! Frank teaches in the Galleria and Downtown Ride locations, so you can catch him all over Austin!

David Garza Megan Knight

AFM FITTEST We are truly honored and grateful to receive this designation. We love getting to spend time getting active with our Austin community as much as possible, and this annual event is no exception. See you there next year!

CG Games The Horrible Hundred

Naturally Fit Games Since 2011, this array of competitions has attracted some of the strongest athletes around. Spectators can participate in fitness classes, nutrition demos, and other interactive interactive offerings.

Texas Shredder Since there was no clear third place winner, we are considering combining this category with the “Best Fitness Competition” next year. Let us know what you think @austinfit.

Pure Barre With three locations in the Austin city limits, Pure Barre guarantees a full-body workout in under an hour. Low-impact, isometric movements target the areas women find most problematic while also getting the heart rate up. Most people see results in only 8-10 classes, so you owe it to yourself to try it out for a couple of months!

MOD Barre3

BEST PILATES STUDIO

Pilates Bodies & Barre This studio has stayed true to the classical teachings of Pilates, with only minor changes due to advances in the understanding of anatomy. Teachers with at least 600 hours of training guide individuals through systematic exercises with a dynamic, staminabuilding rhythm and flow.

Pure Pilates Kor180

BEST YOUTH FITNESS ORGANIZATION

CG Victory This faith-based adventure camp for kids is suitable for any skill level, age group, or background. It’s a great way to get kids moving and encourage them to be excited about healthy living! It may be December, but summer will be here before we know it, so be sure to sign your kiddos up quickly!

YMCA West Austin Youth Association

BEST PILATES INSTRUCTOR

BEST BARRE INSTRUCTOR

BEST CYCLING INSTRUCTOR

BEST RUNNING COACH

Gilbert Tuhaboyne Gilbert is one of the most philanthropic individuals in Austin. You might know him through Gilbert’s Gazelles—an Austin-based training group for runners. You can find Gilbert coaching track at St. Andrew’s High School, training runners in his running group, or planning the next annual Run for the Water, a local charity run to bring clean water to over 70,000 Burundians.

Erik Stanley Steve Sisson

BEST TRIATHLON COACH

Natasha Van Der Merwe A former tennis player and professional triathlon competitor, Natasha is a repeat winner and is known as one of the best coaches in the Austin area. If you’re looking to become an outstanding tri-athlete, look no further!

Maurice Culley Pamela Gagot

BEST PERSONAL TRAINER

Izzy El-Ubaydy A contender in several categories this year, this NCFS trainer is popular among both his devoted clients and IG followers. If you’re looking for a personalized meal or workout plan as we enter into 2018, Izzy is your guy!

Kim Eagle Joe Touchet

photo by Brian Fitzsimmons

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BEST IN FITNESS BEST YOGA INSTRUCTOR

Laura Hill Nash When Laura isn’t teaching yoga at Corepower, you can find her at the barre, teaching at MODFitness. With a strong focus on wellness and balance, you’re bound to find your Austin workout home in the middle of one of her classes!

Amelia Raun (tie) Lizzie Aguirre (tie) Gustavo Padron

BEST GROUP FITNESS INSTRUCTOR

Jess Martin Owner and ‘Chief Fitness Officer’ of Stronghorn Fitness, Jess Martin is well-known in the Austin fitness community. Get your workout in and ‘earn your shower’ (as Jess says!) at their Saturday Sweat Sessions.

Caprice Richards Jess Clark

BEST AMBASSADOR TO AUSTIN'S HEALTH & FITNESS COMMUNITY

Caprice Richards Hop on the spin bike with Caprice in downtown Austin or at the Hill Country Galleria to claim your first free class!

Jess Martin Izzy El-Ubaydy

BEST CROSSFIT COACH

Justin Adams It’s no surprise that one of our winning CrossFit boxes also boasts our winning CrossFit coach. Adams specializes in RX Gymnastics and encourages the Woodward CrossFitters to continue to pursue new knowledge and certifications to stay on the pulse of the latest exercise science.

Noah Abbott Jami Mendoza (tie) Pamela Gagot (tie)

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BEST BOOTCAMP

Camp Gladiator These days, it seems like CG bootcamps are on every corner. Camp Gladiator meets you where you are, but be prepared for a challenge!

Our favorite spot? The #audishores bootcamp at the Long Center– see you there!

Stronghorn Fitness HEAT Bootcamp

photo by Brian Fitzsimmons

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

Tim Rawlings

Building RaWW (Plant-Based) Strength This Olympic weightlifting athlete is making gains on a vegan diet and intermittent fasting protocol. He’s a renowned coach here in Austin—so meet the man himself at CrossFit South Lamar, where he focuses on teaching proper weightlifting technique. BY LAURYN LAX

W

hen most weightlifters and bodybuilders build strength, they typically take a traditional path—particularly in the kitchen.

Protein shakes, big juicy steaks, raw eggs, gallons of milk, creatine, and 5-3-1 training are widely accepted methods of hacking the barbell and biceps. Most any Bodybuilding. com search, Arnold Schwarzenegger book, or weightlifting coach will surely present these tactics as gospel.

However, Olympic weightlifting master and CrossFit South Lamar Coach Tim Rawlings has another method: Get your greens on, and, sometimes, don’t eat anything at all.

In fact, this method is what helped him hit some of his biggest personal records of all time at the Olympic Weightlifting Nationals in Spring 2017—snatching 140 kilograms (308 pounds), cleaning 190 kilograms (419 pounds), and pushing out his jerk at 185 kilograms (407 pounds).

He currently sits ranked at 16th in the country in his men’s 105kg weight class and trains under another master Oly lifter, Oleg Kechko, a 1996 Olympian from Belarus.

THE SECRET TO GETTING POPEYE STRONG The 31-year-old Rawlings is no stranger to body “hacking”—self-experimenting photo by Weston Carls

with different ways to gain strength and enhance his own fitness. “I have tried many different diets and many different legal supplements,” Rawlings said.

In his lifelong athletic career, from little league baseball to minor league player to Oly lifter, Rawlings has tried carb-cycling, highfat and protein-sparing diets, and almost everything else in between.

Constantly studying and reading the latest in research and training hacks, Rawlings became fascinated with the idea of going meat-free as he began to learn more about the poor farming practices of conventional meat and the impact of food quality on gut health.

“Being a natural athlete, I am always looking for an edge, but trying a plant based diet is probably the one thing I hadn’t tried,” Rawlings said.

And while plant-based diets are nothing new, they are typically associated with tree-hugging, Instagram food bloggers and om-chanting yoginis–not 6-foot, 231-pound redheaded, Olympic weightlifters like Rawlings.

However, when Rawlings discovered that the only male from the USA to go to the 2016 Olympics in weightlifting (Kendrick Farris) ate a plant-based diet, he was in.

Out with the eggs, whey, and beef, and in with the vegetables, fruits, lentils, beans, nuts, seeds, and whole grains. Oh yes—and

occasionally not eating. About the same time as going meat-free, Rawlings also began to do more research on the benefits of intermittent fasting. Consuming your calories within a specific window of the day (typically within 6 to 8 hours) allows for the recovery of the digestive system, one of the body’s strongest and hardest-working muscles. This concept was not totally new to Rawlings since it’s a similar concept to only using his muscles for a certain period each day in the gym.

A typical day’s worth of fueling the 400-pound cleaning machine includes: • Fasting until 1-2 p.m., until right before his training at 3 p.m. when he drinks a protein shake with carbohydrates and electrolytes, followed by the same thing after training.

• Dinner is typically around 8 p.m., and consists of vegetables, fruits, beans, and lentils.

“No meat..I don’t count macros, and I usually only eat once a day,” Rawlings said, adding, “I’ve never been stronger, so something’s working for me right now.”

THE REAL SECRET TO GAINING STRENGTH

Ask any knowledgeable trainer about the importance of nutrition, and more than likely they will tell you something like, “It’s D E C E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

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“Athletes need to understand that training is a process and you must listen to your body and coach at all times. It takes around eight years to reach your physical genetic potential.”

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what you do the other 23 hours outside of the gym that matters for gains.”

And, of course, we’ve all heard the phrase, “Fitness is 80 percent nutrition.”

In short: Food matters.

Diet rules aside though, if there is one thing Rawlings knows first hand from his over 20 years of experimenting with different diets and strength-building methods, it’s this: "At the end of the day, if you stick to the basics, you will see gains. Eat enough, sleep enough, and train your ass off,” Rawlings said. “The number one thing is to stay consistent. Athletes need to understand that training is a process and you must listen to your body and coach at all times.

It takes around eight years to reach your physical genetic potential.”

GROWING A MOVEMENT

Rawlings doesn’t just practice this himself; he has also engrained this in hundreds of athletes, aspiring strength trainees, and weightlifters over the years—particularly CrossFitters. In fact, early on in his career,

Rawlings saw a need in the CrossFit culture for learning the art of weightlifting: “When I left baseball in 2010 and started training more weightlifting, CrossFit was also becoming very popular. However, there wasn’t a lot of knowledge surrounding the barbell,” Rawlings said. “The barbell is one of the staples in the CrossFit program, so naturally there was a need for an expert in this field.”

Before moving to Austin two years ago to be closer to his coach, Rawlings began coaching at a CrossFit gym in his hometown of Chicago, where he founded a weightlifting program. In 2015, Rawlings found himself in Austin at CrossFit South Lamar doing the exact same thing.

Rawlings has become quite the coaching phenomenon at CrossFit SOLA, where he welcomes 20 to 30 athletes from all backgrounds and experiences every Monday, Wednesday, Friday, and Saturday to RaWW Barbell. “I love what I do and my biggest mission is to help athletes become stronger, healthier, and happier in the long run,” Rawlings said.

THE ONGOING (STRENGTH) PURSUIT CONTINUES

Strength training and weightlifting is a pursuit that will never be 100 percent satisfied.

Strong Men, CrossFit Games athletes, Olympic gold medalists, and globe-gym diehards spend hours and years in the gym perfecting the craft, and Rawlings said he’s in it for the long run, too.

Rawlings advice to all athletes to continue to move their own needle forward? Aside from eating real food, resting, and consistency, Rawlings stresses that everyone needs a coach. “The number one mistake is people thinking they don’t need a coach, and they continue training on their own. Professional athletes have and need coaches—and the right coach for them.

No two coaches are alike. It’s never made sense to me why people try to do it on their own or just work with whoever…they will end up confused or injured,” he said.

That said, Rawlings is growing a movement for weightlifters with a variety of ages, goals, and diets here in Austin with his RaWW Barbell Program out of CrossFit South Lamar.

If you’re in the business of gaining strength for yourself and wanting to learn from a top dog in the sport of weightlifting, Rawlings may very well be a good place to start. afm

2017 USA Weightlifting Championships

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STYLE

Climbing Gym Clothes

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James Staats “I have been climbing for one year.

Now it’s mostly indoors here at Austin Bouldering Project since my climbing partner is injured every other day, making it difficult to climb outdoors,” James explains. He does not have special gym clothes but just heads to the gym in his normal wear.

photography by Brian Fitzsimmons

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STYLE

Tori Edwards A staff member at Crux Climbing Center, Tori has been climbing for about three years. “I’ve been training a lot more recently so I️ like to wear clothes that don’t disrupt the flow of my climbing or training”, Tori says. “Especially when I’m climbing outside, I️ don’t like fabric to get in the way of certain moves or that can rip on the rock. I️t’s really all about comfort for me!”

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photo by Weston Carls

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STYLE

Tim Newton Tim has been climbing for 17 years.

When he started, he simply wore his baggy jeans for range of motion, but started buying more “pro gear” as he spent more time on the wall. He also often wears sleeveless shirts so that he can use his skin for friction on the rock.

He finds that range of motion is the most important when it comes to climbing wear so that “nothing constrains shoulder and arm movement.”

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photo by Brian Fitzsimmons

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STYLE

Last-Minute Holiday Gifts December is here, and it’s time to knock out those final gifts.

We’ve made it easy with a list that has something for everyone!

Order now, so you can relax when everyone else is rushing around to crowded stores in a few weeks.

Just Send It Crewneck Sweatshirt jerryoftheday.net Soft and light, this sweatshirt makes for a cozy laugh.

Perfect for the skier–or jokester–of the family! $48

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COBY Premium Wireless Headset cobyusa.com Stylish and comfortable, this wireless headset is great to have around the home or workspace. With a built-in mic, compact folding design, and up to 33 feet of bluetooth range, this headset allows for one person to zone into Netflix while the other one cranks out her report without distraction, all while sharing the same couch! $46

Sherpani Camden Bag sherpani.com This bag is both functional and beautiful. Made from 100 percent recycled materials, this bag is perfect for the conscious bike commuter or student. $99

Salty Unicorn saltyunicorn.com Perfect for the Texas mama or yogi in your life, the new TexAsana collection was created for those who embrace their southwest roots on and off their yoga mats. The fun designs and comfortable fit are perfect for the studio as well as post-class brunch. Prices vary

Thai Fresh Cooking Class thai-fresh.com For the Austinite who has it all, give a gift that keeps on giving with a Thai Fresh cooking class gift certificate!

The gift cards can be sent by mail or email, and the recipient can use it to purchase a cooking or wine class at their convenience. $75

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WELLNESS

MEDICAL FAQ

Plantar Fasciitis

Plantar fasciitis, an inflammation of the thick tissue that connects the heel to the bone, affects more than 3 million people a year. After initial onset, treatment is difficult. Mike Fuentes, Fitness Coach at Pure Austin, explains why this condition affects so many people and what we can do for prevention. by CHELSEA BUCKLEW Q+A with Mike Fuentes, PT, DPT, ACSM-CPT, Fitness Coach, Pure Austin What is plantar fasciitis?

Plantar fasciitis, also called Plantar Fasciopathy, is pain caused by degenerative irritation of the plantar fascia (or aponeurosis) at its origin on the calcaneus. In short, the plantar fascia is a dense fibrous connective tissue structure originating at the medial tuberosity of the calcaneus that extends through the medial longitudinal arch into individual bundles. It provides tension and support through the arch and shock absorption when the heel contacts the ground.

What causes plantar fasciitis?

Plantar fasciitis is commonly found in sports like running, long distance walking, tennis, and basketball as well as in people whose jobs require long periods of standing. Repetitive micro trauma with heel strike, fat pad atrophy that occurs with age, nerve entrapment, prolonged weight bearing on hard surfaces, unaccustomed running or walking, inappropriate shoe wear, and decreased ankle dorsiflexion are all possible causes.

What are the signs and symptoms of plantar fasciitis?

They often include insidious onset of heel pain, especially pain and stiffness in the heel within the first few steps when rising in the morning or after a period of inactivity. Patient history may reveal a recent increase in activity prior to the onset of the plantar fasciitis.

What are the best ways to prevent or reverse plantar fasciitis?

Activity modification, appropriate changes in training volume, proper shoe wear, and working with your healthcare provider as soon as heel pain starts to affect your daily activities or training are best modes of prevention.

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What are the best exercises and therapy for plantar fasciitis?

Stretching the plantar fascia and Achilles tendon, soft tissue mobilization, manual therapy, specific exercise to address the joint dysfunction, addressing intrinsic foot muscle strength, and taping are other possible methods of treatment. Night splints may be advised for those individuals struggling with plantar fasciitis for over six months. Corticosteroid injections should be used with caution as relief from this form of treatment can be short-lived and is associated with difficulties such as plantar fascia rupture and fat pad atrophy.

Your advice to anyone with plantar fasciitis?

The information provided here is a great starting point to understanding your heel pain. But, I would highly advise a person to seek out a licensed healthcare professional to conduct a thorough evaluation, properly diagnose, and develop an appropriate treatment plan to return them to their previous level of function. If treated early, a person can get back to his or her normal routine in around eight weeks. However, if left untreated, the pain and rehab process may take several months to resolve.

INTRODUCING

CrossFit Central’s

Personal Training Program High Accountability and Personal Attention by Experienced and Professional Coaching Staff Personalized Training Program to Suit Your Specific Fitness Goals Injury Prevention and Rehabilitation Programs Include Coaching in all Key Wellness Areas: Nutrition, Training, and Recovery GET RESULTS

schedule your free initial consultation with us: info@crossfitcentral.com 512.507.6450 Cros s Fit Ce nt ra l.com e s t. 2 005

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 how to shop for them. This is the third installment, which delves into how to include probiotics and prebiotics into your wellness regimen.

by LAURYN LAX

Top Recommended Brands

I generally recommend most people integrate a soil-based or spore-based probiotic supplement, coupled with lactic acid bacteria (primarily from fermented foods). Also, do not neglect the importance of prebiotics (the fiber that feeds your probiotics and helps them “stick” in your gut).

Soil Based Organisms • • • •

Prescript Assist (People’s Pharmacy and online) Garden of Life Primal Defense Ultra (Whole Foods Market) Megaspore Probiotic by Microbiome Labs (sold through practitioners) RestoraFlora by Microbiome Labs (sold through practitioners)

Lactic Acid Bacteria

Fermented foods are hands down the number one source of choice—you should consume 1 to 2 “medicinal” or condiment sized servings daily. Some good sources include fermented full-fat grass-fed yogurt and kefir, goat’s milk kefir, sauerkraut, fermented cheese, low-sugar kombucha, fermented and pickled vegetables, kimchi, and fermented soy products like tofu, miso and tempeh.

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My Faves You Can Buy?

• Farmhouse Culture’s Sauerkraut (Whole Foods, Central Market, HEB) • Health-Ade & True Tonic Kombucha (Whole Foods, Central Market, HEB) • Redwood Hill’s Goat’s Milk Kefir & Yogurt (Whole Foods, Central Market, HEB) • Stonyfield Farms & Maple Hill Creamery Full-fat Plain Yogurt (Whole Foods, Central Market) • Kokonut Yogurt (Wheatsville, Royal Blue) • Fermented veggies and yogurt at the farmer’s market If fermented foods really are not your thing, or you find yourself unable to tolerate them (i.e. many people with severe bacterial overgrowth don’t tolerate fermented foods until unhealthy bacteria are killed off), these are the supplement brands I recommend: • Jarrow Brand’s Formulas (Whole Foods, HEB, Central Market) • Thorne Ultra Flora (online) • Transformation Enzymes Probiotic 42.5 (online)

Prebiotics

Lastly, don’t forget the importance of prebiotic. Prebiotics come in both supplement and starch form. Choose one prebiotic supplement to take with your probiotics, and incorporate prebiotic foods into your diet on a regular basis.

Prebiotic Supplements • • • • • • • •

Prebiogen Supplement by Chris Kresser PaleoFiber by Designs for Health Acacia fiber Unmodified potato starch Glucomannan powder Partially Hydrolyzed Guar Gum Psyllium husk powder Modified Citrus Pectin

Prebiotic Foods • • • • • • • • • • • •

Nutritional Yeast Plantain starch Asparagus (al-dente) Coconut Flour Potatoes and white rice (cooked and cooled) Sweet potatoes and squashes Lentils Garlic and onions Green-tipped plantains/bananas Jerusalem Artichoke Mushrooms (reishi, shiitake, and maitake) Seaweed and algae

Ways to Incorporate Prebiotic Supplements and Foods • • • • • •

Mix psyllium husk powder, unmodified potato starch or Glucomannan powder into smoothie or unsweetened nut milk Make plantain “pancakes” with green-tipped plantains or plantain flour Eat half a green-tipped banana dipped in coconut butter or raw nut butter as a snack Add a cooked-and-cooled potato to your dinner Add artichoke hearts to your salad Cook with fresh onions D E C E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

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WELLNESS

The Essentials of Essential Oils Essential oils are a great addition to any household, either for a natural, nontoxic fragrance or for therapeutic purposes.

Add a few drops to an oil diffuser, a hot bath, or even shampoo and conditioner. Here we outline the most common uses of some of our favorite versatile essential oils that you can use for many home remedies.

by CHELSEA BUCKLEW

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Lavender:

Mosquito repellant Migraine soother Anti-anxiety Pain relief Respiratory support Natural disinfectant

Peppermint:

Nausea relief Migraine soother Air detoxifier Calming properties Sore muscle relief Antimicrobial Digestive soother

Eucalyptus:

Natural decongestant Mosquito repellant Air detoxifier Respiratory support

Tea Tree:

Abrasion healing Acne and fungal infection treatment Ringworm and lice elimination Sore throat remedy

Bergamot:

Natural relaxant and sedative Anti-anxiety Blood pressure stabilization Insomnia and depression treatment

Lemongrass:

Citronella:

Mosquito repellant Muscle pain relief Anti-bacterial Body ache reduction Digestive aide

Mosquito repellant Anti-bacterial Anti-inflammatory Depression treatment Fever reduction Intestinal worms eradicator

Always consult your physician before beginning any essential oil regimen. This general information is not intended to diagnose any medical condition or to replace your healthcare professional.

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WELLNESS

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Childhood Obesity Epidemic Dr. Poordad

Due to rising rates of childhood obesity and diabetes in Texas, non-alcohol induced fatty liver disease is the number one need for transplant in young adults. We sat down with Dr. Poordad of the Texas Liver Institute to learn what is behind this epidemic. Even though Dr. Poordad himself pioneered the now FDA-approved treatment for Hepatitis C, he says we need to get to the root of the problem instead of relying on a pill to cure liver disease associated with obesity. by LIZ HARROUN

What do you think are the main causes of the rising rate of childhood obesity?

Children are becoming obese due to in changes in activity level and eating habits. Processed and fast foods coupled with less activity both in school and after school have contributed to childhood obesity.

What can parents do to prevent obesity and liver disease in their children?

Childhood is the time we form our habits–good and bad. We are doing a disservice to our kids by not instilling good habits at a younger age. I myself am a busy parent, so I understand this can be difficult.

However, we must make an effort to teach our children to eat better and be more physically active.

Making sure you take your children outside to play and get them involved in after-school sports activities is a good start. Not only is it important to preventing obesity, but it is also important to developing good vision, especially as children spend more hours looking at screens. Regardless of socioeconomic status, parents can find ways to get active outdoors with their children. It can be as simple as playing catch outside with them.

Watching what your kids eat is important, too. Minimize processed foods, candy, and soda.

Instead, emphasize fruits, vegetables, and healthy protein. By the time these kids are in their 20s and 30s, their habits have become ingrained behavior. Therefore, it becomes much more difficult to adopt healthy diet and lifestyle.

Also, make sure kids have proper sleep hygiene, which dictates the body’s metabolism. Get children to bed early. Kinds under the age of 10 need 11-12 hours of sleep, and those over the age of 10 need 8-10 hours of sleep.

What are the most promising new liver disease treatments available today?

In the field of viral Hepatitis, we’ve made tremendous gains in the past few years. We can now cure Hepatitis C. We are 3-5 years away from getting drugs FDAapproved to reverse some of the scarring left behind from liver disease. However, these medical advances cannot be done in isolation; we are not looking for a pill to fix everything. We still need to focus on all of the aforementioned good habits.

Obesity must be fixed through healthy living since we are trying to reverse damage that occurs to organs as a result to obesity. More important than that is coming together as a community to rally around educating children on a healthy diet and lifestyle. Texas is on the forefront of this movement.

What do you think is the most effective way to come together as a community to put more focus on preventative care?

Government is important, especially on the local or state level.

Local and state governments can play a major role by examining their own communities, especially considering the heterogeneity of different regions. For example, in a state like Texas, where we have a large hispanic population, the Mexican-American diet needs to be considered. Every state has different needs and concerns.

There needs to be more labeling and more awareness on what people are eating. Government could take action by implementing certain restrictions on what is found in grocery stores and restaurants. There also has to be an onus on people to take care of themselves—and government could reward them for that rather than punishing them for the alternative.

We need to get the population engaged as well as get the government and, more importantly, the schools on board. Also, if parents are not going to be helpful in this regard, maybe we need to focus on educating the children. Then the children can be helpful in steering the parents toward better diet and lifestyle choices. Educating on every level is key.

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FITNESS

How to Crush Your Morning Workout With the days getting shorter and colder, it can become more difficult to get out of bed for your morning movement. Try out some of these tips to ensure you get in that sunrise sweat session! by ANGELA VEGA You already know the benefits of doing an early morning workout from riding your hormonal wave of higher testosterone levels to the benefits of EPOC (excess postexercise oxygen consumption). You are committed to working out in the morning.

The challenge is not in the decision but the execution. Getting up early will do you no good if you plan to binge watch Netflix while casually swaying on the elliptical. Here is a step-by-step guide on how to get up day after day and have meaningful, sweatfilled workouts.

Plan for Success: This is not the first time you have heard this nor will it be the last.

Setting yourself up the night before is critical to a good workout. It gives you peace of mind to go to sleep and motivation to execute it in the morning. Investing 10 minutes a night to pick out what you will wear, pack your gym bag, and prepare your postworkout meal is worth every second.

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Try Magnesium: With over 300 biological functions, from helping with sleep to regulating hormonal activity, magnesium is a vital micronutrient for a healthy body. On a chemical level, magnesium helps you relax by activating your parasympathetic nervous system. This can help wind down your day and prepare your body for a workout since magnesium intake helps reduce serum CRP, a blood test marker for inflammation.

Brush Your Teeth: Shoving minty-flavored paste into your mouth is as good as a cold shower. Not only is brushing your teeth first thing in the morning better for your health, but it can awaken a few of your senses like taste and smell.

photo by freepik.com

Move to Music: Dozens of studies support the ergogenic effects of music on exercise.

Adding a new song to your playlist once a week can bring excitement to an early morning sweat session. Be sure to remix your playlist with the help of some of the top cycling instructors in Austin.

Stationary Sweat: You were (hopefully) at rest for the last 8 hours and therefore unprepared to do a 1-rep max of squats or mile repeats the moment you wake up. Your body and mind need to warm up. In my experience, the best warm-up is a 1,000 meter row at a moderate pace. The row machine can get your heart rate up quickly and engages every muscle without the risk of strain, since there is no impact.

Get an App: The best workouts happen when you follow a plan. Some like taking classes, others go to bootcamp, and for newbies I recommend getting an app that has a structured plan like Charlie Mike, NTC or Workout Trainer.

JEEP MASTERS As good as it can be to start the day early, it all comes down to the execution and quality of the workout. Remember to start slow with a morning workout routine so you don’t burn out.

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FITNESS

FML WORKOUT

HIIT Boxing

This boxing-inspired workout consists of eight, 3-minute rounds. One exercise is performed for each round. Set a timer for 3 minutes.

by MORGAN MILLER, TMTA MUAY THAI LV3, 2DBLACKBELT

EXECUTE THE EXERCISE:

45 seconds work; 15 seconds rest X3 (or) 20 seconds work; 10 seconds rest X6. For an extended version, do 5-minute rounds.

Round One: Burpee to Jab-Cross

PERFORM 3 SETS FOR 30 SECONDS ON EACH SIDE Set-Up: Begin standing with your feet hip-distance apart, squat down, and plant your hands on the ground just in front of your feet. Jump back with your feet into a plank position with your arms straight underneath your shoulders. Jump your legs right behind your hands and stand up with your hands into your fighting position.* Action: Extend left hand from the face to straight out in front of the face, using the body as leverage for power and turning the punch over at the end (thumb slightly down). As the left arm comes back, repeat the same motion with the right hand. Continue straight into the burpee. *Advanced option to add a push-up at the bottom of the burpee.

Round 2: Goblet Squat to Hook

PERFORM 10 REPS SLOW AND CONTROLLED Set-Up: Start with feet shoulder-width apart and turned slightly out. Have a light dumbbell in each hand (women about 2-5 pounds, men about 5-8 pounds). Keeping your weight heavy in the heels, squat as deep as possible while keeping the back straight, chest up, and abdominals engaged. Stand up.

Action: Hook to the left: keeping the spine aligned, rotate the entire body towards the left, pivoting the right foot, right hip, and right shoulder toward the left side of the body. Extend the right hand in the same path of rotation, keeping the arm bent at about 90 degrees, and keeping the shoulder, elbow, and wrist on the same plane. Come back to the starting position, and repeat on the other side. Alternate.

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photography by Brian Fitzsimmons

Round 3: Sumo Squat Hold + Jab-Cross

PERFORM 12 REPS (EACH SIDE COUNTS AS 1) FOR 3 SETS, WITH A 1 MINUTE BREAK IN BETWEEN. Set-Up: Start with feet wider than shoulder-width distance, and point toes out to about 45 degrees. Squat down ensuring that toes and knees are pointing in the same direction, knees are above ankles, shoulders are on top of hips, and abdominals are engaged. Hold the position down.

Action: With either light dumbbells or a band, hold the hands in the guard position in front of your face. Extend each arm straight out, one at a time with a continuous motion, keeping arms shoulder-level the entire time.

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

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Round 4: Lunge to Uppercut Set-Up: Start with left leg in front. Right leg steps back into a lunge. Shoulders and hips face forward, and both feet face forward. Bend the knees, keeping the shoulders on top of hips as the back knee moves toward the floor. Ensure that the lunge is wide enough that the front knee is on top of the front ankle in the bottom position.

Action: At the beginning of the lunge, hands are in front of face in a guard position with either dumbbells in each hand or a band extending from the front foot to the hand on the same side. Hold the position as the lunge lowers. As the lunge lifts, extend the front arm with palm up in front of the body at a 45-degree angle. *Advanced option to lift the back leg onto a raised platform to perform single leg lunges.

Continue the entire interval on one side (for 20 second intervals) or switch halfway through (for 45 second interval) performed by Morgan Miller at ALIGN Pilates, Boxing and Barre styled by W3LL PEOPLE

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Round 5: Wall Sit + Quick Hands Set-Up: Lean against a wall, with back straight and legs bent at 90 degrees, ensuring that knees are above the ankles. shoulders are on top of hips, and abdominals are engaged. Hold the position.

Hands start at the face in guarded position, with light dumbbells or a band in hands.

Round 6: Single Arm Thruster to Punch Set-Up: Start with feet shoulder-width apart, hands at shoulder level with a heavy dumbbell in the right hand and a light dumbbell in the left.

Action: Squat down with weight of the body heavy in the heels, abdominals tight, and chest up. As you lift, quickly extend the right

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Action: Alternating, extend arms straight in front of shoulders as fast as possible for 10 reps. Then extend alternating arms straight up for 10 reps. Repeat for time.

arm overhead and then back down to starting position. Extend the left hand straight out in front, keeping the hand at shoulder level.

Continue the entire interval on one side (for 20 second intervals) or switch halfway through (for 45 second intervals).

Round 7: High Knees + Roll Set-Up: Start with feet hip-width distance apart, light dumbbells in each hand. Alternating, raise knees up to hip level or higher as fast as you can, adding movement in the arms for increased cardio. Perform 10 reps.

Action: Get into fighting position. Start with a rope (real or imaginary) on one shoulder. Bending at the knees and keeping the chest up and back straight, duck the head under the rope so that it moves from shoulder to the other. Allow the body to shift from 45 degrees to 45 degrees. Perform 10 reps.

Round 8: Sit-Up to Jab-Cross Set-Up: Start lying face-up with feet underneath the back. Roll up one vertebrae at a time, until at the top of the sit-up. When there, extend the left arm to the back, straight out from the shoulder, then immediately follow with the right. Roll down one vertebrae at a time. Exhale as you lift. *Option to hold halfway back and extend arms out quickly.

Fighting Position: Start with feet shoulder-width apart. Step your dominant foot back. Front foot faces forward and back foot faces perpendicular, creating an L-shape with the feet. This position should feel grounded and balanced. Bend the knees slightly.

Front shoulder faces forward, hands are up in front of the face, and elbows are in by the waistline.

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Events

photo by Rebecca Darling, Texas TMOM

FEATURED AUSTIN TRAIL OF LIGHTS

SPORTS & OUTDOORS DECEMBER 3

Austin Trail of Lights Fun Run Zilker Metropolitan Park An Austin tradition, the Trail of Lights Fun Run is where fitness meets festivity. Dress up as your favorite Christmas character, and get a first look at this year’s Trail of Lights setup.

DECEMBER 3

Path and Practice of Meditation Yoga Yoga Westgate Get your meditation on with Sheila, and

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learn to be in your direct experience. This afternoon workshop will discuss some common misconceptions about meditation as well as provide a direct experience, including a guided yoga nidra meditation.

DECEMBER 31

Austin Rockin' Resolution Race Dell Diamond, Round Rock USA FIT Austin Rockin’ Resolution Race is a marathon, half-marathon, and 10K training program that has helped race finishers work on their craft since 1994–join in the fun this year to catapult your training into the next!

DEC. 2017

Submit your event online at austinfitmagazine.com

FOOD AND DRINKS DECEMBER 3

Gospel Brunch: Bells of Joy Stubb’s Enjoy a famous buffet and Bloody Mary bar as you listen to live Gospel music. The buffet includes BBQ brisket, migas, southern-style grits, and fried catfish.

DECEMBER 8

Cocoa & Carols Luling Vote on your favorite hot chocolate while enjoying holiday festivities for the whole family! Hayrides will tour the downtown seasonal decorations, and Santa will be there to help spread the holiday cheer.

DECEMBER 10

The Austin Flea The ABGB Take this free opportunity to get together with friends and check out some local, handmade items from some of Austin’s coolest vendors. Come out for afternoon shopping, and stay for some live music in the evening!

DECEMBER 16

Sip, Shop & Swirl Bastrop Featuring 11 of the best wineries Texas has to offer, come out for sips and snacks that will quench any craving. Finish up some extra Christmas shopping, and get those last gifts taken care of. Tickets are $40, and 300 ticket purchases receive additional gifts to take home.

ARTS NOVEMBER 22 – DECEMBER 31

A Christmas Carol ZACH Theatre A Christmas favorite is back in town for your viewing pleasure. Scrooge’s life-changing dream is presented with a contemporary twist that’s always a hit.

are homeless or at risk to sell their work to the community. Meet the artists, learn their stories, and help support their wellbeing.

DECEMBER 3

H-E-B Free First Sunday: Bundle Up Bullock Texas State History Museum Join the frosted festivities of the H-E-B Free First Sunday, and experience all the wonders winter has to offer. Free admission all day for families to explore Texas history through three floors of exhibitions.

DECEMBER 8 – DECEMBER 23

The Nutcracker Ballet Austin The holiday season is not complete with a good rendition of The Nutcracker. Do not miss Ballet Austin’s 55th production of this magical showing.

LIFESTYLE DECEMBER 9 – DECEMBER 23

Trail of Lights Austin Come celebrate, create memories, and be mesmerized by the endless lights and festivities during this Austin tradition.

DECEMBER 14 – DECEMBER 24

Armadillo Christmas Bazaar Palmer Events Center An authentic Austin experience, the Armadillo Christmas Bazaar is a one-stop shop for all of your holiday shopping. Explore art, handmade gifts, stocking stuffers, and other crafted items while grabbing a drink and enjoying some live music.

DECEMBER 2

Holiday Sing-Along and Downtown Stroll Austin Carol in front of the Capitol and watch the tree lighting before making the journey down Congress to enjoy more festivities.

This is a great way to kick off the holiday season and get in that Christmas spirit with live music, shopping, and art.

DECEMBER 2

Art From the Streets Show and Sale Austin Convention Center Here for its 25th year, the AFTS Show and Sale allows a safe space for local artists who D E C E M B E R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

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Race Calendar FEATURED THE CIRCUS — MCKINNEY ROUGHS TRAIL RUNS/RELAY

DECEMBER

Trail of Lights Fun Run

Girls on the Run 5K

Austin

Austin

DECEMBER 3

DECEMBER 10

Blanco

Austin

Austin

DECEMBER 9

Jingle Bell Run for Arthritis 5K

Insane Inflatable 5K

Seguin

DECEMBER 2

Heroes in Recovery 6K

Austin

Hops and Grain Brewery 5K Tour

Temple

Old Town Rudolph Run Leander

Spicewood Vineyards Half Marathon and 10K Burnet

Mosaic Trail Run

Indian Mound Ranch

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Fit Fox 5K

Big Red Barn’s Country Christmas Dash

Decker Challenge Half Marathon

Austin

BCS Marathon/Half Marathon

St. Jude’s Jingle Bell 5K

College Station

The Circus — McKinney Roughs Trail Runs/Relay

Austin

New Braunfels

Austin Jingle Bell 5K

Austin

DECEMBER 16

Schlotzsky’s Jingle Bun Run

Canyon Lake

Temple

Race to the Pantry

Vern’s No Frills 5K

Georgetown

photo by AzulOx Visuals

DEC. 2017 – FEB. 2018

Submit your event online at austinfitmagazine.com

FEATURED 3M HALF MARATHON

Foam Glow

Austin

JANUARY JANUARY 6

Purgatory Trail Run

San Marcos

JANUARY 13

Arches Resolution 5K

Temple

JANUARY 27

Tutus & Tennies 5K Buda

Austin Gorilla Run

Austin

FEBRUARY FEBRUARY 10

Cupid’s Chase 5K

Austin JANUARY 20

Bruises & Bandages Trail Races

Georgetown

Vern's No Frills 5K

Georgetown JANUARY 21

3M Half Marathon

FEBRUARY 18

Austin Marathon and Half Marathon

Austin

FEBRUARY 24

Get Your Rear in Gear

Austin

Austin

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DISCOVER!

MOPAC MOBILITY BRIDGES

NEW BIKE AND PEDESTRIAN LANES ENHANCE USABILITY OF URBAN TRAIL NETWORK. by CHELSEA BUCKLEW

As if Austin weren’t fit enough already, the city recently added two miles of bike and pedestrian lanes to the City’s Urban Trail network. The project includes two bridges, one over Barton Creek at MoPac and the other over Loop 360 at MoPac, as well as a multi-use trail on the west side of MoPac from Loop 360 to Tamarron Boulevard. These mobility bridges bring more freedom to move about the city and bike commute to work.

Construction on the bridges lasted over three years and was funded by TxDOT, $7.5 million in city of Austin money, and a $2.5 million federal grant.

After years of hard work and many delays later, the multi-use bicycle and pedestrian bridges are finally complete.They create a safe way for you to ride your bike from Southwest Austin into Zilker Park, Barton Springs, downtown, and more.

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TELL US ABOUT IT! Give us a shout at @AustinFit. We'd love to hear about your commute on this!

AUSTIN SUBARU

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