Austin Fit Magazine August 2020: The Longevity Issue

AUG 2020

Longevity

THE

ISSUE Pg. 32 Jerry

How to live a longer, happier and healthier life.

Rothouse: Austin’s Sweating Senior Pg. 38 Todd’s Tips to Slow Down Aging Pg. 64 How to Be Fit and Fabulous at Any Age

Love is out there.

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AU S T I N F I T M AG A Z I N E

August 2020

THE GOOD STUFF

48

PADDLING TO 100 DAYS OF BLUE

26 CAPTURING HEALTH WITH JUDY COLE AUGUST 2020

56 THE KEYS TO LONGEVITY 6

Contents Digital Content 8

HIGHLIGHTS

Rides and Races 72

Events 74

18

HEALTHY STREETS INITIATIVES IN AUSTIN

52

INTRODUCING AOMA AND INTEGRATIVE MEDICINE

60

MOVEMENT: THE HEALTH SECRET FOR SENIORS

NUTRITION

Recipe of the Month 10 Nutrition Done the Liveable Way 12

LIFESTYLE

WELLNESS

The Mind of a Climber 22 Capturing Health with Judy Cole 26 Staying Motivated with Maurice Moore 30

FITNESS

5 Tips for a Better Brain 44 Fit and Fabulous at Any Age 64 Paddling to 100 Days of Blue 48 How Exercise Fights Depression Wellness FAQ with Dr. Daniel 54 in Older Adults 66 Keys to Longevity 56 Workout of the Month 68

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CEO | LOU EARLE PUBLISHER | LYNNE EARLE ASSOCIATE PUBLISHER | ALEX EARLE

#KEEPAUSTINFIT Follow us on Instagram: @ AU S T I N F I T Tag us or use the hashtag #keepAustinfit for your post to be featured.

CTO | DREW TERRY DIRECTOR OF CONTENT | EMILY EFFREN ART DIRECTOR | BEN CHOMIAK PHOTOGRAPHER | BRIAN FITZSIMMONS EDITORIAL ASSISTANT | MONICA HAND STAFF WRITER | CAROLINE BETIK PROOFREADER | HAYLEE REED CONTRIBUTING WRITERS AOMA Faculty Members, Tim Caffrey, M.D., Shannon Dolan, Alora Jones, Sarah Kaminski, Cindy Present, Ann Shippy, M.D., Todd Whitthorne INTERNS Alora Jones

GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES lynne@austinfitmagazine.com 512.608.8554 EDITORIAL SUBMISSIONS austinfitmagazine.com/article-submission fitfocus@austinfitmagazine.com EVENT LISTINGS austinfitmagazine.com/events SUBSCRIPTIONS austinfitmagazine.com/subscribe 2609 S 3rd St. Austin, TX 78704 p 512.407.8383 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor.

This publication and all of its contents are copyrighted.

Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

PLEASE RECYCLE THIS MAGAZINE

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AU S T I N F I T M AG A Z I N E

NUTRITION SPONSOR

Coach Kati Epps

AUGUST 2020

RECIPE OF THE MONTH n Start your day with this flavorful, hot and cold breakfast salad from Coach Kati Epps.

BRUIS E D K ALE BRE AKFAST HASH W I TH POME GRAN ATE SALMON INGREDIENTS: Dressing: 1 TBSP Pomegranate Balsamic Vinegar ¼ tsp Turmeric ¼ tsp Salt ¼ tsp Black Pepper ¼ Cup Blueberries 1 tsp Olive Oil Hash: 1 Garlic, minced ¼ Sweet Onion, finely chopped ½ Cup Brussels Sprouts, shaved ½ Cup Butternut Squash, cubed ½ Cup Broccoli Florets 3 Mushrooms, Sliced ¼ tsp Sage 1⁄8 tsp Salt 1⁄8 tsp Pepper 6 oz Atlantic Salmon 2 tsp Pomegranate Balsamic Vinegar 2 Eggs 1 TBSP Pomegranate Seeds 2 Cups Kale 2 tsp Olive Oil, Separated

AUGUST 2020

PREPARATION: To prepare the dressing, combine pomegranate, balsamic vinegar, turmeric, salt, pepper, blueberries and oil into a food processor.

Blend until smooth.

Rub salmon with 2 tsp pomegranate balsamic and set aside.

Put eggs in a small saucepan covered with water. Bring eggs and water to a boil and set the timer for 7 minutes. Remove from heat and put the eggs directly in an ice bath. Peel and half the eggs.

Tear kale into a bowl. Drizzle with 1 tsp olive oil and rub the oil into the kale until kale is bruised and olive oil is covering all the leaves.

Toss the bruised kale with ½ of the salad dressing.

In a medium nonstick frying pan, heat 1 tsp olive oil. Add onion and garlic and cook until fragrant (about 1 minute). Add broccoli and brussels sprouts, stirring until bright green for about 3-4

10

minutes. Add butternut squash and cook until soft for about 2-3 minutes. Then add mushrooms, sage, salt and pepper. Cook another 2-3 minutes until mushrooms are soft and flavors are blended. Remove from the pan and keep warm.

Wipe out the nonstick fry pan and return to medium-low heat. Place salmon skin-side down, cover with the lid and cook for 2-3 minutes.

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Layer 2 plates: Bruised Kale, Hash, Pomegranate Seeds, Drizzle with the Rest of the Dressing, ½ Salmon Filet, and 1 Soft Boiled Egg Halved.

available now at

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nulo.com/h2o AU S T I N F I T M AG A Z I N E

NUTRITION AUTHOR

Shannon Dolan

NUTRITION DONE THE LIVABLE WAY n How to create a sustainable diet through balanced nutrition.

E

Mindset Shift

ach year, Americans spend roughly $33 billion on diets and weight management strategies. Every option has a common denominator: they’re all short-term solutions.

Diets are designed to yield quick results due to their heavy restrictions and caloric regulation.

Once the diet is complete, we retreat to our regular eating patterns, which commences the exhausting and chaotic cycle of minimal to no results. The diet industry’s revenue increases, while our frustration grows.

These diets are missing one key ingredient: sustainability through balanced nutrition.

Unlike traditional diets that utilize deprivation, nutrition focuses on nourishing our body. Nutrition has an emphasis on what your specific body needs and offers those nutrients to optimize its function. There is no magic bullet or quick fix.

Implementing sustainable nutrition solutions is the critical denominator that provides long-term results.

AUGUST 2020

People in the chronic diet cycle often operate from a mindset of scarcity regarding food. This is because diets focus on subtraction rather than addition. Most diets remove foods and label them as unnecessary.

Diet makers often pedal fear when discussing certain foods.

Nutrition focuses on abundance and a variety of nutrients. This approach includes all macronutrients as well as a plethora of vitamins and minerals. The focus is less on which foods you need to remove but rather highlights the many foods you should add.

Altering your food mindset from subtraction to addition can be quite challenging. The first step is awareness of your preconceived notions around food. The second step is to learn. Understanding what certain foods do for the body, why they are important, and which roles they play for your longterm goals. Finding a nutrition coach can help to simplify this process and provide you with specific recommendations that address your unique needs.

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your entire life, you’ll need to gradually phase in changes and consistently build new habits.

Think of it like training for a marathon. Most of us wouldn’t run 26.2 miles without training. Instead, there are daily actions taken to build mileage capacity. After consistent practice, eventually your body responds and strengthens. Then, you may even start to enjoy running.

Nutrition works the same way. You train your mind and body to accept real, whole foods over processed ingredients. If you eat mainly processed foods, your body will take time to adjust. Daily actions to bolster the transition may look like consuming three different colors from plants at each meal and consuming half your body weight in ounces of water. From there, you can try unique produce that is in season while also experimenting with new recipes. The key to consistency is to keep it simple.

Tracking Macros Sustainably

Tracking is not synonymous with dieting. Tracking macros is great for athletic goals and understanding your overall balance of nutrients throughout the day.

Over time, it is common for people to feel burnt-out from tracking.

To avoid this, try focusing on your target protein number and filling in carbs and fats with whatever caloric target is left. This takes the pressure off.

Another strategy is to stop tracking for a bit and use your best judgement. Individuals who have tracked for a while understand portion size and overall balance. Listen to your body’s internal cues for guidance. During this break, you can assess your relationship with food.

Often, individuals experience an obsession with tracking, so remember, it is meant to be used as a tool to help you — not one that runs your life.

To continuously improve your health, look at nutrition as a long-term solution. Ditch the diets and focus on consistent actions of improvement! Above all else, have patience and compassion with yourself as this is a lifetime process. afm

Anticipate Stress

An integral factor to understand is your connection between food and stress. Stress can trigger recessive patterns and hinder the healthy habits you’re building.

Anticipating stress with a plan for response is integral for long-term success.

For example, during stressful times, you may have less time to cook meals — this is where meal prepping comes in handy. Allocate one day during the weekend to prep your produce, cook your protein and assemble quick, easy meals.

If meal prepping isn’t your thing, utilize local options that simplify healthy eating. Austin has plenty of options such as Snap Kitchen, HEB, Central Market or Whole Foods grab-and-go meals, Flower Child, True Food Kitchen, Cava and Honest Mary’s.

Shannon Dolan is a nutritional therapy practitioner, personal trainer and owner of Health With Shannon.

Small Daily Actions

With sustainable nutrition, you are striving for daily progress, not perfection. Because eating habits have been cultivated through a long period of time, maybe even

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AU S T I N F I T M AG A Z I N E

LIFESTYLE AUTHOR

Lynne Earle

MY JOURNEY OF FEAR WITH LUNG DISEASE DURING COVID-19 n AFM publisher, Lynne Earle, describes her medical journey during the COVID-19 pandemic.

The Journey Begins

I

t was almost 2 a.m. on a cloudy August morning in 2018 when I bolted upright in a fit of coughing. My throat was dry, and I was desperately thirsty. For the next 30 seconds, I was wracked with spasms as I gasped for breath.

It had all started, innocently enough, only weeks before — a tickle in my throat, a seemingly

AUGUST 2020

random cough. It was just another year of cedar fever or the standard allergies we all endure living in Austin, Texas — or so I thought.

My journey had begun.

For the next several weeks, this painful episode repeated itself nightly. Sleep became a gift and NyQuil was my friend. A trip to my internist revealed that a nasty virus was going around. Oh, and the mold and grass counts were high.

Maybe not a big problem... unless

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you live on Crackerdog Ranch in Wimberley with five dogs, one cat, one donkey, two horses, two mini-Hereford bulls and a couple of chickens — more on these guys later. After one negative X-ray that revealed nothing, I was on my way home with new optimism and hope that after some rest, fluids and over-the-counter allergy meds, I would ride out the storm soon enough.

The Gathering Storm

My nightly coughing ritual only worsened, and the storm did not abate. Finally one morning, my husband, Lou, a light sleeper to begin with, greeted me with red, swollen eyes and a worried look. He begged me to go back to the doctor and do some serious tests — and so my love affair with CT scans began.

Three scans and two visits with a pulmonologist later, my concerns magnified. The bad news was that there was a spot that appeared to be a cancerous growth on my right lung. The good news was that it was most likely a contained, slowgrowing cancer. Being a breast cancer survivor from a Brac family (a cancer-inducing hereditary gene), I felt anything but reassured.

At this point, the storm looked more ominous than ever, but even with the chaos of my emotional state, I became surrounded with the calm of love and support from those around me. First, there were my family and friends whose emails and prayers fought my depression. Then, there was my oncologist who saved me from breast cancer a decade earlier and became my most ardent advocate.

He guided me through a forest of issues and decisions along the way. Finally, I had my “furry” family who rallied around me in silent love and support — nuzzling, purring, licking and never being far from me with almost fanatical concern.

Over the next few months, I would endure several more CT scans, trips to Houston, meetings with surgeons and long evenings on the internet in search of further understanding and hope.

Questions about lung cancer, malignancy, tumor sizes and types and recovery statistics were but a few of the myriad of unknowns.

Would I lose a section of my right

lung or a whole lobe? Would I face living with oxygen support? How serious was the surgery? What would my life be like?

The COVID-19 Wrinkle

Then, COVID-19 hit. Just as you think you have a path forward, the rug is pulled out from under you. Faced with a very contagious respiratory epidemic with impending lung surgery, I went into a deep quarantine. Like the rest of you, my weekly grocery shopping became monthly, and my relationships and business interaction were “Zoomed” — but my surgery was still scheduled for March 18, 2020.

The Day of Reckoning

And finally, the day came. Lou and I piled into our car for the drive to Houston. Four hours later, following my pre-op appointment, we were about to check into our hotel for a sleepless night before the next morning’s 4-hour daylight surgery. My phone rang. It was my surgeon who apologetically explained that the hospital had just released an edict that all elective surgeries were canceled for the time being.

A roller coaster of emotions describes my feelings that day — horror that the journey was being lengthened but relief that I could return home to my beloved world, unscathed.

Finally, 60 days later, with hospitals opening up somewhat, we repeated the trek (this time following a COVID-19 negative test result and strict quarantining) and drove straight to the hospital.

After a successful operation on June 10, great doctors, wonderful nurses and medical technicians cared for me over the next three days. That Friday, I came back to Crackerdog Ranch for my recovery.

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AT THIS POINT, THE STORM LOOKED MORE OMINOUS THAN EVER, BUT EVEN WITH THE CHAOS OF MY EMOTIONAL STATE, I BECAME SURROUNDED WITH THE CALM OF LOVE AND SUPPORT FROM THOSE AROUND ME.”

An Unexpected Setback

The whole gang turned out for my triumphant return on June 12. Family, friends, AFM clients and readers all sent wonderful messages and emails. I felt beyond loved. Thank you all.

My beloved “furry” family was there in spades with a new attitude of “Mom’s home and all’s right with the world.” Considering my ordeal, I felt pretty good physically and even better mentally. While there were still risks in my recovery, I felt like I was on the “other side,” and the worst was over.

The following weekend was pleasant. I settled into my home at the ranch and looked forward to the relative normalcy that now seemed attainable. However, at 2 p.m. the following Sunday, I suddenly felt uncomfortable. My neck began to swell. By 4 p.m., my necklace was all but strangling me.

AU S T I N F I T M AG A Z I N E

n LIFESTYLE

WITH ALMOST TWO YEARS ON THIS TRIP, I HAVE LEARNED A LOT AND SEEN INCREDIBLE KINDNESS SURROUND ME FROM THOSE I KNOW AND THOSE WHO CAME INTO MY LIFE TO HELP ME THROUGH THIS JOURNEY, WHICH, THOUGH DIFFICULT, HAS BEEN INSPIRATIONAL.”

I called my surgeon and sent him a picture of my bloated condition.

Assuming it was an allergic reaction, I took two Benadryls. My state did not improve.

Lou turned to me and said, “We’re out of here.” Only minutes later, I was in a 24-hour emergency clinic undergoing X-Rays.

Not an Allergic Reaction

What I thought would be a stronger antihistamine shot never happened. What did happen was a trip to the St. David South ER, more X-Rays and a 4-day stay with a drain tube inserted to remove air that was leaking from my lung surgery. Thanks to the prayers and awesome support of all of the healthcare professionals who cared for me and our lung tissue’s ability to seal its own leaks, on Thursday, June 18, I was released to continue my recovery at home.

Coming Back - The Recovery and the Journey’s End Following my return home to my oasis at Crackerdog Ranch came the return of hope. My wounds were still painful, but each day improved. The air that leaked throughout my tissues slowly receded, and I began to look like my old self. Daylight began to seep through the clouds of my storm.

AUGUST 2020

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The Calm at the End of the Storm and a Rare Gift

It has now been one month since my original surgery, and I continue to get better every day. While I must remain securely quarantined for two more months, it is a small price to pay, especially when everyone is enduring the trials that follow the pandemic.

When the final pathology report finally came back, Lou and I were astounded to learn that the lesion was not cancerous.

Wow and hooray! What was even more incredible was that it was an extremely rare, benign tumor called a papillary adenoma. Since its discovery in the ’80s, there have only been 30 cases in the world.

What are the odds of that?

Final Thoughts and a Treat

With almost two years on this trip, I have learned a lot and seen incredible kindness surround me from those I know and those who came into my life to help me through this journey, which, though difficult, has been inspirational. To everyone who has helped me, I am so grateful for all of you. I am indeed blessed!

Love, Lynne If you’d like to meet the “furry family” that surrounded me with silent love and helped me through my storm, click here. afm

TEAM TRAINING. LIFE CHANGING.

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LIFESTYLE AUTHOR

Caroline Betik

PHOTOGRAPHY

Austin Transportation Department

HEALTHY STREETS INITIATIVE n Laura Dierenfield explains the signs and barricades popping up on select streets in Austin.

AUGUST 2020

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A

ustin has always been known as a city on the move. Even in the sweltering Texas heat, it is not uncommon to find people out and about no matter the time of day.

After gyms, exercise facilities and many businesses closed to stop the spread of COVID-19, the number of Austinites using the streets for daily activity increased drastically. In order to maintain social distancing policies and allow residents to maintain a healthy and active lifestyle, Austin City Council directed an initiative on May 11 called the Healthy Streets Initiative.

A “Healthy Street” is a segment of streets or routes that offers helpful connectivity to parks and trails. Additionally, these streets provide an alternative to spaces that may be overcrowded as people seek outdoor recreation.

Laura Dierenfield, program consultant for Healthy Streets and active transportation, says the spaces are designed for people to renew the sense of normalcy on a day-to-day basis while we are living in these strange times.

“These spaces are meant to be helpful places to get outside and get fresh air safely,” Dierenfield says. “We were intentional about trying to connect existing infrastructures and trails and hope people are able to even discover new parts of the community and new places to run or go for a ride they have never explored before.”

The idea for the Healthy Streets Initiative came after many peer cities began to experiment with the idea of creating street space for physical distancing as COVID-19 swept the nation. The first city

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to adopt plans to create safer space for movement was Oakland, California.

On April 10, the Oakland mayor and Department of Transportation announced the start of the Oakland Slow Streets plan.

According to the City of Oakland, the plan designated 74 miles of neighborhood streets to bikes, pedestrians, wheelchair users and local vehicles only across the city.

Shortly after, several more cities followed suit — among them, Denver, Portland and Seattle. Since then, many more cities across the nation have added measures to allow for safe use of streets for pedestrians and riders.

Austin’s Healthy Street Initiative is very similar, Dierenfield says.

“Healthy streets are made up of traffic-control devices that allow for local residents, their guests and emergency response to continue to navigate in a car but deter that through traffic from moving through a neighborhood,” Dierenfield says. “This way, the space becomes more hospitable for people to walk side by side or for a child who might be learning to ride a bike while maintaining appropriate physical distance from one another.”

Around parts of the city, barricades with Healthy Street signs help set intentions and communicate with street users what to expect and how to use Healthy Streets. There are also signs which indicate certain streets are open to local traffic only and show alternate routes to get around.

The first round of Healthy Streets were implemented in May. Determined by a number of factors, the City Council chose streets that

AU S T I N F I T M AG A Z I N E

n LIFESTYLE served a purpose and provided benefits to as many people in the city as possible.

The city’s first batch of Healthy Streets includes:  Bouldin Ave. / S 3rd St. / Garden Villa Ln. from Banister Ln. to Barton Springs Rd.  Comal St. from Manor Rd. to Lady Bird Lake  Country Club Creek Trail extension (Trail, Wickersham Ln., Oltorf St., Pleasant Valley Rd., Ventura Dr., Madera Dr.) from Mabel Davis Park to Lakeshore Dr.  Riverside Dr. from Lamar Blvd. to South 1st St.  Pleasant Valley Rd. from Canterbury St. To S. Lakeshore Blvd.

AUGUST 2020

Austin City Council is working to continue to improve and expand the initiative as the need for more space to safely exercise develops.

One of these ways is by creating an interactive online map and forum for residents to track the Healthy Streets Initiative and provide feedback of their own.

After over 400 responses from communities across Austin, a second wave of streets were released to be added in July.

The city’s second batch of Healthy Streets includes:  Avenue G from 38th Street to 56th Street  Belfast Drive from Broadmoor Drive to Cameron Road  Marsh Drive, Leo Street, Seminary Ridge Drive and

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Whispering Oaks Drive from West Slaughter Lane to West William Cannon Drive “After this, we plan to look at other areas based on community suggestions,” Dierenfield says.

“We know there are communities that have been disproportionately impacted, and we want to provide healthy space across the whole city.”

Dierenfield says that for as long as physical distancing is necessary, Healthy Streets will continue to be a supplement for fitness outlets that are unable to operate as normal.

While this is a temporary moment in time, Dierenfield says the Austin Transportation Department is looking at how

to translate what everyone has learned into a permanent benefit for the community.

“There are lots of lessons we can learn from this initiative moving forward and as we continue to try to create space for the moment,” Dierenfield says. “We are certainly looking at how street space can better serve pedestrians and people getting to and from transit to be able to get around safely and coexist to a degree with all users on the street.” afm

THESE SPACES ARE MEANT TO BE HELPFUL PLACES TO GET OUTSIDE AND GET FRESH AIR SAFELY.”

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AU S T I N F I T M AG A Z I N E

LIFESTYLE AUTHOR

Caroline Betik

THE MIND OF A CLIMBER n How healthy minds produce successful climbs.

I

magination, mindfulness and confidence are not commonly associated with strength and conditioning when training for a sport.

However, Tonde Katiyo, director of route setting and coach at Bouldering Projects, says these skills are necessary aspects often overlooked in sports, particularly the climbing world.

“I think a common misconception is the

AUGUST 2020

interpretation of the sport as a physical test, but I would say it is 40 percent physical and 60 percent emotional,” Katiyo says.

“There is a really important aspect of knowing who you are, how you deal with certain emotions, where your strengths and weaknesses are and then how to manage all of it in order to produce a high-quality performance.”

Unlike most sports, climbing poses a different challenge to an

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athlete each time they approach the wall, forcing the mind and body to constantly work together in a new way. Therefore, problemsolving and strategy as well as understanding emotions and how to overcome them are critical components needed in order to be a successful climber.

“Climbing is really cool because you cannot turn your brain off,” Katiyo says. “Yes, you need to be strong and flexible and limber, but

THERE IS A REALLY IMPORTANT ASPECT OF KNOWING WHO YOU ARE, HOW YOU DEAL WITH CERTAIN EMOTIONS, WHERE YOUR STRENGTHS AND WEAKNESSES ARE AND THEN HOW TO MANAGE ALL OF IT IN ORDER TO PRODUCE A HIGH-QUALITY PERFORMANCE.”

just smashing through boulders if you are frustrated or cannot figure it out generally doesn’t go well.”

After climbing for over 30 years and being a route setter for 20 of those years, Katiyo continues to set routes for professional athletes, host training camps and work national events.

He describes what he does as creating movement.

“It’s like creating little puzzles on the wall that are unlocked by

moving a certain way with certain intention,” Katiyo says. “Because my job is to create challenges for climbers, I have really narrowed down on precise, little things, and my mental game is stronger.”

With the understanding of performance and the emotions at play, Katiyo has learned how to create sequences of problems which reveal just how important a healthy mind is when climbing.

“In a sequence of four boulders, maybe the first problem will be designed to look at how a participant deals with frustration,” Katiyo says. “I can create movement that is annoying and slippery and requires a lot of focus and concentration.”

Katiyo says he might make the second problem less challenging, but because the climber is already in their head, the puzzle may seem harder to solve.

“My goal is not to beat them down, but to create a series of challenges that is going to reveal who the best climber is on a given day,” he says. “Them doing well is more than how strong they are, but on the contrary, being smart and aware of themselves and then making decisions accordingly.”

Christine Deyo, head setter at Austin Bouldering Project, says

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most mental challenges to climbing are tied with strength levels. As a climber advances in their abilities, the more mental challenges they will encounter.

Each mental skill required to be a successful climber falls into one of two components in mental strength, Deyo says. The first category focuses on the technical aspects of climbing.

“Skill acquisition and skill application starts with the decision-making process and problem-solving skills,” Deyo says. “It is not necessarily going to match what the other people around you may be doing, but it is more about learning to find a way forward that is unique to your current abilities.”

On the other side of mental strength is how people deal with emotions, or the internal focus of climbing, she says.

“The internal focus of climbing is very much a mental sport of learning to deal with failure or fear or even how to deal with success,” Deyo says. “Those mental skills, and being able to comfortably fail and learn from it or how to conquer fears you might have — all of that actually dictates the majority of climbers’ progress the more they are involved in the sport.”

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n LIFESTYLE Without the ability to overcome these types of mental barriers, Deyo says climbers will become limited in how they can grow as an athlete.

“You might be able to get stronger physically, but if you are never willing to try new things or work on what you are bad at or uncomfortable with, you are going to be very limited,” Deyo says. “You will be sort of like a one-sided climber, and climbing is so diverse and the movement styles are so wide. If you want to be a good climber, you have to be comfortable with all of it.”

Although a strong mind is important for athletes to excel in the world of climbing, Deyo says the aspect of a strong mind is not talked about much and is lagging behind all of the physical training done in climbing.

One of these reasons is because it is uncomfortable, says Katiyo.

“There is very little conversation and literature about this type of training, and one reason is because no one likes to delve into their fears or their weaknesses,” Katiyo says. “But that is effectively what you need to do to face a few truths and learn how to manage them so they don’t trip you up in the moment you are trying to perform.”

Dr. Julie Wiernik, owner of Texas Center for Sports Psychology and licensed clinical sports psychologist, trains athletes on how to control cognitions and provide themselves with energybuilding thought processes.

“Sports and life kind of go hand in hand, and the biggest thing is really learning how to accept,” Wiernik says. “When people go through a loss in life, you have to look at it like a learning opportunity. In life and sports, learning is looking back on what you could have done differently.”

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Wiernik teaches this to her athletes through an acronym she created called AIM. With this acronym, athletes learn to Accept the mistake, Improve on it and Move on.

Another idea many climbing athletes need to learn to accept is the idea of discomfort, Deyo says.

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“The basis of mindfulness training is learning how to properly react in an uncomfortable situation,” Deyo says. “Climbing is not going to feel good. But you may surprise yourself when you are up on the wall, and you’re really tired, and instead of lingering on a thought, you just keep going.”

CLIMBING IS REALLY COOL BECAUSE YOU CANNOT TURN YOUR BRAIN OFF,” KATIYO SAYS. “YES, YOU NEED TO BE STRONG AND FLEXIBLE AND LIMBER, BUT JUST SMASHING THROUGH BOULDERS IF YOU ARE FRUSTRATED OR CANNOT FIGURE IT OUT GENERALLY DOESN’T GO WELL.”

Deyo says being able to carry these skills has not only helped her on the wall but in life as well.

“Climbing has helped me a lot with knowing myself, problem solving and conquering things that are uncomfortable,” she says.

Katiyo says that is the beauty of climbing — through the challenges

it brings, it teaches you about who you are.

Ultimately, Dr. Wiernik concludes knowing yourself is the key to being a successful person and athlete.

“A strong athlete needs to know when they are distracted. They need to know their technique,

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and they also need to know their feelings,” Wiernik says. “Too often, we try to avoid those feelings instead of embracing them, but a strong athlete tends to have the ability to embrace those feelings, deal with them and focus on the moment.” afm

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LIFESTYLE AUTHOR

Emily Effren

CAPTURING HEALTH WITH JUDY COLE n Ultrarunner Judy Cole, 74, shares her story and a few healthy habits that have fueled her athleticism all these years.

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or some, it’s the aspect of competition that fuels one’s passion for racing. It can be found in the last-minute jitters that vibrate under one’s skin just before a race begins, surrounded by people they’re hoping to pass.

However, for 74-year-old Austinite Judy Cole, it’s the race against herself that she trains for.

“I don't really compete against other people. It's nice to have somebody you know in your age group, but I'm competing with myself on how I feel, how well I did, (and) if I want to do it again.”

Cole, who was one of Austin’s Fittest in 2018 (and probably still is now), says this is because there aren’t many people in her age group that are still racing.

“People just don't do these things when they're in their early 70s,” Cole says.

But Judy Cole does.

Racing for over 47 years, Cole has competed in countless triathlons, runs all over the United States and even competes in ultramarathons, which are races that exceed 26 miles. It may seem like an impossible task to live as fit as Cole, but she assures that it is not as difficult as many may seem to think it is.

“You don't have to go out and do what I do. Take a walk around the block, you know, but you've got to do something,” Cole says.

As someone who grew up on a farm and participated in youth sports, Cole says she has always lived an active lifestyle.

After getting into running in her 30s, Cole says she would try to incorporate the activity into her daily life, running during her lunch hour with some of her coworkers and joining a runners club.

“It just took off from there,” Cole says.

It wasn’t long before Cole was craving to run longer distances.

Only a year and a half after she started running, Cole ran her first marathon in Chicago.

Soon after that, one of Cole’s friends from her run club suggested she try to run an ultramarathon.

“I told him he was probably crazy because I was never going to do

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that,” Cole says. “He finally broke me down, so I ended up doing … I don't know how many ultras.”

After winning in her age group after her first ultramarathon (which was 31 miles), Cole says the win encouraged her to do more.

“I thought, ‘Well, okay, maybe I can do this,’” she says.

Following her first ultramarathon, Cole’s life started to revolve around running. While attending nursing school, Cole says

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n LIFESTYLE

I DON'T REALLY COMPETE AGAINST OTHER PEOPLE. IT'S NICE TO HAVE SOMEBODY YOU KNOW IN YOUR AGE GROUP, BUT I'M COMPETING WITH MYSELF ON HOW I FEEL, HOW WELL I DID, (AND) IF I WANT TO DO IT AGAIN.”

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she would run twice a day and go to aerobics classes in between her studies.

“When I make a commitment, I'm going to get it done. I am so focused, which you have to be, if you're going to run 50 miles,” she says.

The farthest run Cole has completed to date was a 12-hour, 56-mile run that took place on a quarter-mile track in Florida.

At this point in her life, Cole says she has met 100 percent of her running goals.

As she grew older, the seasoned ultrarunner was looking for a new challenge. After she retired from nursing, Cole started competing in triathlons and got involved with strength training. Now, she strength trains with her trainer at Lifetime Fitness three days a week.

“For me, they just go hand-inhand. Your cardio will enhance your strength training, and your strength training truly, truly helps you,” Cole says.

To Cole, fueling one’s body with healthy food is just as important as keeping up with physical fitness.

“Basically, I eat for the nutrition and not to be hungry,” Cole says.

As she was once someone who ran on sugar, Cole says she has since quit eating it completely.

Even though many may view her lifestyle as strict, Cole’s healthy lifestyle has definitely paid off.

“I have no pain anywhere,” Cole says.

It’s important to stay active especially as people age, she adds.

Sarcopenia, or the loss of muscle as one ages, is a condition that can be prevented or treated with lifestyle changes, according to the U.S. National Library of Medicine.

“Especially after retirement, if you don't stay busy — I believe there are too many people that died too young, just because they wither

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away. They have no activities,” Cole says. “They just sit there.”

To those who are just getting into changing their health and fitness for the better, Cole says living a healthy lifestyle is simple.

The most important aspects of a healthy lifestyle, Cole has found, are training, hydration, eating right and getting enough sleep.

“I've learned all this over many years. It just boils down to taking

care of your body, and many people can't do that,” Cole says.

Also working at Lifetime Fitness, Cole says she will see people begin their journey to health with excitement but taper off after a month.

“If they give themselves enough time to start feeling good about themselves, they'll stick with it,” Cole says. “It's all about how you just have to believe in yourself.” afm

ESPECIALLY AFTER RETIREMENT, IF YOU DON'T STAY BUSY — I BELIEVE THERE ARE TOO MANY PEOPLE THAT DIED TOO YOUNG, JUST BECAUSE THEY WITHER AWAY. THEY HAVE NO ACTIVITIES. THEY JUST SIT THERE.” 29

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LIFESTYLE AUTHOR

Emily Effren

STAYING MOTIVATED WITH MAURICE MOORE n Actor and Austinite Maurice Moore explains how health and fitness lead to a high-performance and productive lifestyle.

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fter landing a role at 8 years old in the film The Color Purple, Maurice Moore fell in love with acting. Now, Moore has continued his passion for acting and owns Motivate Pictures and Austin’s Breathe Acting Studio — it’s safe to say that Moore is one of the busiest Austinites.

“I grew up with a terrific family but not having very much. I was motivated to have more than I had, which required a tremendous

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amount of work ethic and discipline and focus.”

Falling in love with the competitive industry that is filmmaking, acting and entertainment, Moore says his motivation and determination has always been a significant aspect of his successes.

“I started finding things around me that motivate me to keep doing it — to keep waking up every day and find a reason to work harder and be better than I was the day

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before,” Moore says. “I try to do that in every aspect of my life.”

Now, Moore not only acts, teaches acting classes and remains an active member of the Austin community, but he also makes health and fitness a priority.

As he grew older, Moore realized that his health directly affected how he would feel on a day-to-day basis and his level of performance managing a busy life. Following this, Moore became a lot more disciplined with his diet.

Motivation is key for Moore, because it helps him through difficult situations like COVID-19 or other challenges he faces on a regular basis.

“I don’t let the world live me — I live the world,” Moore says.

Even though health and fitness play a massive role in Moore’s life, productivity and performance, he says his biggest motivation is and will always be his daughter, Kiana.

“That’s what drives me every day, all day and everything that I do, every aspect of my life,” Moore says. “That’s my heart.” afm

PHOTOS COURTESY OF MAURICE MOORE

PHOTO BY ALEX RIOS

“Once I did that, my entire life changed,” Moore says.

One aspect of living healthy that keeps him on track and motivated is his passion for cooking, Moore says.

“I can control and understand what it is I’m putting in my body,” Moore says.

Now, Moore says he tries to incorporate his passion for health and fitness into helping his students at the Breathe Acting Studio.

“Talent is a significant part of it, but we also know that image is a significant part of the entertainment industry as well, especially when it comes to actors,” Moore says. “So, being in shape or being healthy for a lot of actors is an important thing.”

Every Sunday, Moore found himself going on long walks around Town Lake, one of his favorite spots in Austin, to start his week off on a healthy note. It wasn’t long before his students at the Breathe Acting Studio wanted to come along, too.

“It just built our family even stronger, because now we’re doing something other than just performance. We’re doing lifestyle things together,” Moore says. “We’re enjoying being healthy together.”

Moore says health is of the utmost importance, especially when dealing with the effects of COVID-19.

“It is not easy in the COVID world to stay healthy and to stay fit, and it’s a lot easier to stay in bed or to find an excuse not to do things, but the truth of the matter is, if you find a reason to do it — once this is all over, you’re going to be better, healthier and mentally stronger,” Moore says.

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J APRIL AUGUST 2020

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2020

Jerry Rothouse:

Austin’s Sweating Senior One ATX man wants to show the world what fitness over 70 really looks like.

AUTHOR MONICA HAND

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THE MISSION IS SIMPLE, BY SETTING AN EXAMPLE, I HOPE TO CAUSE PEOPLE TO THINK ABOUT WHAT’S POSSIBLE IN THEIR OWN LIVES.”

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Before 1994, it was thought that the significant drop in strength, stamina and flexibility after age 55 was inevitable. But after a study

by Harvard and Tufts, researchers found that many of those losses could be reversed through consistent exercise and activity.

Individuals in the study were able to climb up more stairs and lift more before tiring by the end of trial. While it’s still true that aging takes its toll on the body and that each body ages differently, it’s also important to know that age doesn’t have to define the physical fitness and activity of an individual.

Meet Jerry Rothouse. He’s 76 years old, but from a fitness perspective, he has the physical abilities that many would say are of someone much younger. However, through his blog Sweating Seniors, he’s on a mission to inspire others to believe that these abilities don’t have to be considered aspects of only the young.

His intrigue with fitness dates back to the age of 13 when he and his father, Abraham Rothouse, took a trip to their local swimming pool on a hot day. Seeing the older, high school athletes and college-aged pool goers there, he told his father that he, too, wanted to have abs that he could show off. Endearing as that goal sounds for a little boy to have, his father responded that day by giving him his first fitness lesson.

“He told me that it doesn’t happen just because you want it to,” Rothouse recalls. “You have to work at it continually.”

Back then, his drive toward fitness came from an aesthetic point of view, but things quickly evolved as he got older. In 1963, at age 19, Rothouse not only enlisted

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in the United States Army but also endured the mentally and physically strenuous training it takes to become a paratrooper.

“The drill sergeants told us that they were going to do everything in their power to get us to quit,” Rothouse says. “Out of the 725 guys that started out, only 275 of us graduated.”

It was then that Rothouse realized the key philosophy that he lives by, even today.

“We have more ability within us than we’re consciously aware of.”

This translates into his life now as he spends every day performing some sort of physical activity. Every morning, it’s a 30-minute wakeup routine with a run or walk to get the blood pumping and lungs expanding. Then, in the afternoons, his activity varies between upper body, swimming, hill sprints and more. Finally, to top it all off, in the evenings, he can often be found in a nearby parking garage doing his favorite activity — skateboarding.

“100-yard ramps of smooth concrete,” Rothouse explains. “It’s perfect for carving.”

Rothouse attributes much of his physical health to the amount of cardio he is able to work into his routine. It helps his energy levels, which, in turn, helps him to keep up the momentum to do those extra activities.

The decision to start Sweating Seniors came from a friend of Rothouse’s in the wellness industry who pointed out to Rothouse that he was an unusual example of someone his age. Not only did he have a deep passion for his own health, but he was actively learning the technical sides of fitness and striving to improve himself. She told him that

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IT’S A REMINDER THAT SOMEDAY THE YOUNG ONES WILL BE SENIOR CITIZENS THEMSELVES, AND WHAT THEY DO NOW BUILDS THE FOUNDATION FOR THOSE SENIOR YEARS. DON’T WAIT — START NOW.”

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he could provide some guidance and inspiration to seniors who were interested in getting in shape themselves.

“The mission is simple,” Rothouse says. “By setting an example, I hope to cause people to think about what’s possible in their own lives.”

Studies have found that regular exercise and consistent movement can help older individuals, whether they are very healthy for their age or frail. The activity helps keep joints functional and reduces the risks of chronic illnesses, metabolic diseases, osteoporosis, cognitive impairments and more. In fact, one study called physical activity a medicine for older adults. But each body ages differently, so the standard of fitness varies from person to person. Consistent exercise can be difficult to achieve

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since life often becomes more sedentary as one’s years on Earth add up.

Rothouse might make it look easy, but he speaks of his own struggles with his “sedentary inertia.” Those days without motivation to get out and do something are much more common with age, he says, and inertia becomes the biggest obstacle.

“As time goes by, that internal spring of energy does not self-wind,” Rothouse says. “We must wind it up ourselves.”

He says that part of his motivation is knowing what may happen to his body if he stops. Although he knows that no one can live forever, his biggest worry is losing the ability to do the things he loves.

“It just never made sense to me to accept that as I aged my body would deteriorate, and I would no longer be able to do what I like,” Rothouse says.

But even as he skateboards, runs upstairs two steps at a time, swims laps and surfs when he can, Rothouse acknowledges that it’s still not like it used to be.

“All of these activities are done less frequently and for shorter durations as I’ve aged,” Rothouse says. “That’s the big trade-off.”

But while the main audience may be the older generations, Rothouse says that Sweating Seniors is meant to inspire those both young and old to take on the challenge of physical fitness sooner rather than later by prioritizing their own personal health.

“It’s a reminder that someday the young ones will be senior citizens themselves, and what they do now builds the foundation for those senior years,” Rothouse says. “Don’t wait — start now.” afm

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Todd’s Tips to Slow Down Aging

Health and wellness author and podcast host Todd Whitthorne shares his helpful hints to slow down aging.

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AU T H O R TODD WHITTHORNE

I’m going to start with a warning. When I speak to live audiences and share what I’m about to share with you, it sometimes really resonates… and other times, it totally backfires. Fingers crossed.

Please grab a blank piece of paper and a pen or pencil (go ahead — I’ll wait).

OK, here we go. In the middle of the paper, if you’re a woman, write down the number 81, and if you’re a man, write down the number 76.

Next, directly underneath that number, write down your age, in years, then draw a horizontal line under your entry.

Now, subtract the bottom number from the top number. Circle it.

That difference in the circle is the number of years, on average, you have left to live. Pretty thoughtprovoking, right?

(If your circled outcome is negative, then congratulations! You already beat the odds!)

Now, I have two questions: 1) Do you believe you will live longer or shorter than the number in the circle?

2) Why? By the way, if you’ve already made it to 65, then, according to the Centers for Disease Control and Prevention averages, you’ll live to almost 86 if you’re a woman and 83 if you’re a man.

Please keep in mind that you are not average — no

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one is. This exercise is really just intended to get you thinking and to help you focus on your current behaviors which will, without question, have an impact on your future.

How long you live is not nearly as important as how long you live well. Researchers often refer to the concept of QALYs, or QualityAdjusted Life Years, a combination of length of life and quality of life.

Quality is king! Personally, I’m not interested in living to 90 if my last 10 or 15 years are significantly compromised. My goal is not to watch my grandkids play — my goal is to play with my grandkids, and great grandkids, for as long as possible!

Now what?

So, back to the number in the circle. How do you feel about it?

Are you excited or surprised?

Encouraged or disappointed? I’m guessing that since you are reading Austin Fit, you already have a pretty good understanding as to what contributes to your future and the quality of your life. Your health and longevity are really only about 20 percent genetic (mom and dad) and about 80 percent a function of your choices and behaviors. Are your current choices and behaviors likely to increase your odds of living long and well? If not, why?

The good news is that it’s never too late. Yes, we live in an extremely challenging culture that makes it difficult to be healthy. Difficult — but certainly not impossible. The human body is beautifully designed and will do exactly what you ask it to do!

better. In fact, today would be tremendous! Think about something you can do today that will improve your odds of moving in a healthy direction. How about a walk, a nutritious meal, an extra hour of sleep?

Consider stretching, yoga, Pilates or maybe a bike ride. Don’t be an intender … commit right now to start investing in yourself so that your future will be filled with a vast array of possibilities.

Healthy aging — what does that mean?

Everything discussed to this point can all be placed in a bucket which could be described as “healthy aging.” While there are all sorts of things we can do to slow down the aging process, there are three parts that must serve as your foundation: exercise, nutrition and sleep. The Big Three is always a good place to start.

Next, we must ask the question of “which is the most important?”

Yale’s David Katz believes, “Diet is the single leading cause of premature death in America today.” Now, I’m certainly not opposed to preventing premature death, but my real goal is optimizing life. That may seem to be just a matter of semantics, but, to me, the difference is substantial. I don’t want to just survive — I want to thrive! To do that, I need to embrace all of the Big Three with gusto.

That said, there is one thing that I consider to be the secret weapon.

What kind of car are you driving?

As I mentioned in the June issue, it’s important to remember that you can’t outsource your health. As Americans, we outsource a lot of things in our lives, but outsourcing health is simply not an option. You can’t pay someone to eat for you, sleep for you or exercise for you. These, and all other health-related behaviors, are investments you must make in yourself.

I encourage you to think of your body as a Bugatti, the most expensive car in the world (if you haven’t heard of it, just Google it — amazing)! Not only are you a human Bugatti, but you are also the only mechanic that can work on your masterpiece.

Simply put, if you want to increase that number in your circle, then that’s entirely possible, but it’s totally up to you. The sooner you get started, the

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“As you age, maintaining muscular strength will not just improve your physical health, but it will also positively impact your mental health. Physical activity boosts recall, short-term memory and mood as well as lowering risk of depression, dementia and Alzheimer’s disease.”

Use it or lose it

bands, yoga, Pilates, etc.) is, without question, one of the most important things you can do to ensure a future filled with vitality and variety. Maintaining strength, muscle mass and mobility will also improve your balance which will dramatically reduce your risk of falls and fracture. It all boils down to prioritizing your strength — then, your options expand exponentially.

Beginning from the day we are born, we become bigger, stronger and faster. Then, at some point, we become smaller, weaker and slower. When that happens and how fast it occurs is something we have the power to influence dramatically.

For most of us, we start losing muscle mass (aka sarcopenia) and strength in our 30s, certainly no later than our 40s. Studies indicate that some folks lose as much as 50 percent of muscle mass and 90 percent of strength between the ages 35 and 75. The primary reason for this is not age — but lack of use.

I imagine you’ve heard the expression “use it or lose it.” When it comes to staying strong and functional, this is an absolute fact. Please hear me loud and clear, if you are over 30 and are not doing some type of strength training on a regular basis (at least twice a week), then you are weaker than you were yesterday.

Don’t balk, the science is irrefutable! This applies to both men and women. In fact, it’s really important for women because of their predisposition to osteoporosis.

As you age, maintaining muscular strength will not just improve your physical health, but it will also positively impact your mental health. Physical activity boosts recall, short-term memory and mood as well as lowering risk of depression, dementia and Alzheimer’s disease.

Strength training (i.e. weight lifting, resistance

Shake my hand

Believe it or not, your grip strength is a terrific predictor of your future. In a 2015 study of over 150,000 men and women, for every 11-pound decrease in grip strength, as measured with a dynamometer, there was a 16-percent increase in all-cause mortality and a 17-percent higher risk of dying from heart disease. A similar study in 2019 found that individuals with below-average grip strength were 50 percent more likely to die than those in their peer group.

Now, I’m not suggesting that improving your grip strength is the key to living a long and healthy life, but we do know that grip strength goes hand-in-hand (pardon the pun) with overall strength. The only way you are going to stay strong and functional is to work at it!

The great news is it doesn’t take much time or money. What it takes is prioritization. If you know what you’re doing, then you can have a complete, strength-building workout in just 15 to 20 minutes. Be

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sure to hit all the major muscle groups at least twice a week and not just the “mirror muscles.” If you still feel that the time investment is an obstacle, then explore the “7-Minute Workout,” which is a form of HIIT training (high-intensity interval training).

You don’t need to join a gym, hire a trainer or buy a whole bunch of equipment. If you want to — great!

However, none of that is necessary. Inexpensive dumbbells, resistance bands and body-weight exercises are more than enough for you to get a complete workout.

To be clear, I’m not recommending strength training in place of your aerobic conditioning (i.e. walking, running, swimming, cycling, etc.). What I am encouraging, though, is not to ignore the amazing benefits of staying strong throughout your life. With each passing year, it needs to become a larger priority.

“The great news is it doesn’t take much time or money.

What it takes is prioritization.

If you know what you’re doing, then you can have a complete, strengthbuilding workout in just 15 to 20 minutes.”

Strive to be an outlier

According to the CDC, less than 30 percent of men and 20 percent of women meet the Physical Activity Guidelines for both aerobic and muscle-strengthening activities. That’s tragic, especially considering the staggering rates of preventable conditions in our country such as obesity and heart disease.

Since March, we have all been dealing with an invisible enemy that is proving to be both rugged and patient. If you plan to effectively weather this storm and increase that number in your circle, I highly encourage you to embrace all of the tools you have at your disposal and recognize the importance of maintaining strength as you age. afm

Todd Whitthorne is an author, speaker and corporate wellness executive based in Dallas. He serves as the Chief Inspiration Officer for Naturally Slim and is the author of Fit Happens!...

Simple Steps for a Healthier, More Productive Life! Todd also hosts a twice-weekly podcast, In Less Than a Minute, which you can find on his website, toddwhitthorne.com, or on your favorite platform including Facebook and YouTube.

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AU S T I N S T U D I O N O W O P E N 1 0 9 J a c o b Fo n t a i n e L n , S u i t e 8 0 0 www.myvinyasapractice.com

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WELLNESS AUTHOR

Ann Shippy, M.D.

5 TIPS FOR A BETTER BRAIN n Functional medicine doctor, Ann Shippy, gives us her advice for better brain health.

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o matter our age, our brains can always use a little extra love and attention.

While we may think that declining brain health is a normal part of aging and our lapses in memory are simply “senior moments,” I’m here to tell you that changes in brain function are anything but normal. Symptoms like poor cognition, lack of focus, memory loss and “brain fog” are signs of deeper imbalances, which are often restored by dialing in important pieces of the diet and lifestyle.

In my practice, I see patients report declines in brain function in

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as early as their 20s and 30s. As a functional medicine doctor, it’s my job to understand why. I don’t just identify the symptoms and find a way to mask them; I uncover the root cause of the issue in order to promote healing at a deeper level.

Sometimes a root cause is very clear — e.g. a concussion or traumatic brain injury — but what about for those of us that notice subtle changes in our clarity, focus, and mindset without a single event to attribute it to? What can we do about it?

First, it’s helpful to understand that everything is connected in the body. While we once thought that the brain controls the body from

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the top down, we now know that it’s a two-way street.

One great example is the gutbrain access. Communication between the brain and the digestive system goes both ways meaning the health of the digestive system, including the gut microbiome, greatly influences brain health.

Because of this connection, anything that influences the gut (food, stress, toxins) also impacts the brain. Often, I find that when we restore gut health, brain symptoms diminish.

As we walk through my list of the top 5 ways to improve brain health, keep these connections in mind.

It might just give you some clues

to your personal root causes and a roadmap to improving your brain health.

Tip #1 – Dial In Your Diet

Your brain requires a lot of energy and nutrition for both basic functioning and higher-level thinking. What you eat and your dietary habits are one profound way that you impact your brain health, not to mention that it greatly (and quickly!) impacts your microbiome. Diet is always at the top of my list for improving cognition, focus, and clarity.

Focus on brain-supportive foods:  Dark leafy greens – a great source of magnesium, folate,

and other micronutrients to support brain health.

Try adding greens to your smoothies or to your morning egg scramble.  Polyphenol-rich foods – Polyphenols found in berries, red grapes, green tea, turmeric, coffee, and even chocolate feed beneficial bacteria and act as antioxidants to offer brain protection.  Fermented foods – Sauerkraut, kombucha, and kefir aren’t just for digestive issues, they support the gutbrain axis and help promote a balanced brain.

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I DON’T JUST IDENTIFY THE SYMPTOMS AND FIND A WAY TO MASK THEM; I UNCOVER THE ROOT CAUSE OF THE ISSUE IN ORDER TO PROMOTE HEALING AT A DEEPER LEVEL.”

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 Cold water fish – These hold the best source of antiinflammatory and brain supportive omega-3 DHA fats.

In general, strive for a diet rich in colorful organic produce, high quality protein, and healthy fats while limiting processed and packaged foods and added sweeteners. I often recommend starting with a Paleo template and personalizing from there.

The benefits are a reduction in neuroinflammation and an improved nutrient status.

Tip #2 – Get Rid of Bad Habits

Are you addicted to or reliant upon tobacco, soda, sugar, alcohol or other coping tools? These aren’t

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doing your brain any favors. In fact, they can be quite problematic.

For example, sugar increases inflammation and oxidative stress, which leads to imbalances in blood sugar, insulin resistance, and brain symptoms such as decreased clarity and focus. Interestingly, both diabetes and dementia have a connection to blood sugar dysregulation.

While you focus on adding in the good foods listed above, take a good look at what needs to go. If you feel resistance to a change, you just might have found a piece of your healing puzzle. Often moving away from these bad habits requires developing new tools for reducing stress.

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Tip #3 – Adopt a Happy and Healthy Lifestyle

Speaking of stress management, Tip #3 is all about cultivating those tools for self-care that ground you, center you, and keep your nervous system more relaxed. This translates to better brain health.

Here are just some of the good habits to work on implementing:  Sleep – Of course sleep is important for repair and recovery from exercise, detoxification, and other important cellular processes.

When it comes to brain health, this is prime time for the glymph. Your glymphatic system is similar to your lymphatic system but is brain specific. This is how you clear

toxins from the brain. It’s no wonder that sleep helps to improve memory!  Exercise – Since you’re reading Austin Fit, you are likely already working on this piece and deserve a pat on your back. It’s easy to see the physical benefits of exercise, but exercise also has many brain benefits. Exercise delivers more oxygen to tissues, including the brain, and has been shown to improve and preserve cognitive function and support mental health.  Meditation – When it comes to brain health, meditation has proven to improve memory, slow cognitive decline, increase mental awareness, and improve quality of life. New to meditation?

I recommend the Ziva meditation training, a Muse device, or apps such as Calm or Headspace.  Nature – Spending time in nature is well known to reduce stress and anxiety, which lends itself to many brain benefits.

Interestingly, similar benefits have been shown by spending time in green urban spaces and gardening.

If all of this feels like another list of daily to-dos, don’t forget to prioritize those activities and environments that bring you joy and to have some fun each day.

These are good for the brain too!

Tip #4 – Minimize Toxin Exposures

We live in a time where our bodies are exposed to more toxins than ever before. These toxins contribute to a body burden that accumulates in cells and organs, including the brain. This wreaks havoc on our hormones and

detoxification systems while also leading to issues with memory, thinking, and behavior. Toxins also often play a role in mental health disorders and chronic disease.

Since it’s much easier to prevent exposure to toxins than to clean up their aftermath, I recommend you:  Use safe, natural cleaning and personal care products  Eat organic food to avoid pesticide and herbicide exposures  Avoid aluminum in deodorant, cans, and cookware  Cook with stainless steel or ceramic cookware  Filter drinking water and indoor air If you’re just getting started on these projects and want to learn more, ewg.org is a great resource.

Of course, we will never completely avoid all toxins, but we can mitigate the effects by supporting the body’s detoxification pathways.

Tip #5 – Use Brain-Boosting Supplements Often referred to as nootropics, supplements that boost brain function and cognitive performance may be helpful in the prevention and treatment of declining brain health.

Supplements offer a bridge and support while putting the diet and lifestyle pieces in place, because it’s all-important.

 Magnesium – Magnesium deficiency is one of the most common mineral deficiencies I see in my practice and restoring magnesium status helps with so many parts of physiology, including memory and learning.

 Mitochondrial support (l-carnitine, coenzyme Q10, NAD+) – Supporting mitochondria in the brain, the tiny cellular organelles that transform energy in food into energy in our bodies, positively influences brain function. These nutrients also offer important antioxidant protection for brain cells.  Phosphatidylcholine – is a specialized fat that is important for building the membranes of cells, and as a supplement, helps to support the structure of the brain and communication between cells.

Want more specifics? I’ve put together a Brain Kit and Protocol to get you started.

If you haven’t been feeling your best, as so many of us have during this time, it may be impacting your brain health which can lead to symptoms of memory loss, fogginess, and poor focus. Eating a colorful, nutrient-dense diet, replacing bad habits with good self-care, reducing toxins, and adding in some key supplemental support may have you feeling calmer and experiencing greater clarity in no time. These lifestyle habits build a foundation of health that allows you to move toward a goal of “getting better with age” and preventing chronic conditions that, although common, don’t have to be the norm for you. afm

 B vitamins – B vitamins support energy metabolism in the brain, methylation, support a healthy stress response and improve cognitive function.

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AU S T I N F I T M AG A Z I N E

WELLNESS AUTHOR

Cindy Present

PADDLING TO 100 DAYS OF BLUE n Cindy Present shares with us how morning paddles have enriched her soulful longevity.

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00 Days of Blue is a challenge from Wallace J. Nichols, a friend and the author of Blue Mind, that has summoned water lovers annually for the past seven years. The challenge is to be in, near, on or under the water daily from Memorial Day through Labor Day. “J,” as we call him, captures the data and science around the positive effects that water has on us mentally, physically and emotionally. Our family utilizes

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this science in our daily lives, our business and as the root of our foundation: Operation Get Out. The foundation is about getting individuals and organizations on the water — specifically, those who are experiencing stress, illness, loss, depression, anxiety, PTS — and quite simply, sometimes just the tough chapters that life deals us.

At the time of writing this, my husband, Steve, and I have just wrapped up our seventh week of #100DaysOfBlue. Every

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morning for 51 days thus far, we’ve awakened before dawn and rolled the sliding door of our tiny house’s lakeside bedroom. The door opens to our “quiver” of paddleboards and an array of paddles: race boards, leisure boards, displacement boards, traditional boards and some nostalgic boards — the paddles for speed, distance, training — and sharing.

Our dog Star, Steve and I tiptoe through the dewy grass to our water’s edge each day, schlepping our boards and paddles, sometimes

a bit clumsily, since just minutes prior we were still curled up in bed.

As we launch our boards from the beach, the waters and landscape are still dark pre-dawn, but the breaking light on the horizon beckons to awaken our day. Every day we push off, get to our feet, drop our paddle blades into the water and find our rhythm together with the peaceful cut and swirl of the cool Lake Austin waters as we glide toward sunrise.

For 51 days and over 113 miles, we’ve spent 30 to 40 minutes

together every morning. Compared to many of our paddle adventures, this isn’t much time or distance.

We’ve shared experiences where we’ve paddled all day; paddled at night; paddled flat water, white water and flooding water. We’ve even paddled multiple days to get from one dam to another on Lake Travis.

Frankly, there was a time when paddling short distances would frustrate me. Why go short when you can go long, find the grind, dig deep and come home

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totally exhausted and spent? The adrenaline rush from the exertion and push would get me through the day — only to “rinse and repeat” and do it all over again the next day. Don’t get me wrong — I still love adventure, but there’s a great opportunity in practicing an activity with longevity.

Spending my entire life in the fitness, wellness and water sports industries, the term “longevity” has been a staple of conversation.

Science, research, articles, podcasts, blogs: “The Key to Longevity.” Eat well, balanced and real. Don’t put items and products into your body that have harmful effects. Move, exercise, workout and get enough rest. The list goes on, but the core of its physical goal is basic and true. It’s one most of us can recite without giving it much thought.

But what about multidimensional longevity — what is that really?

I believe it goes beyond a list of physical “how to’s” which are rooted in health, fitness and wellness guidelines. As a trainer, coach and someone who is extremely passionate about living life to the fullest, I also know the need to tap into the mental, emotional and “soulful” reasons that extract the fire within — the drive, the fuel, the purpose and the passion — that is the driving force of endurance and longevity.

Our morning paddles have had lastingness and endured, because we have connected to them for more than a physical purpose. We are drawn to them for something that, unlike our physical bodies, is timeless. How do the same principles that lend longevity to an activity, such as our short and unwavering morning outings, relate to life’s longevity?

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AS A TRAINER, COACH AND SOMEONE WHO IS EXTREMELY PASSIONATE ABOUT LIVING LIFE TO THE FULLEST, I ALSO KNOW THE NEED TO TAP INTO THE MENTAL, EMOTIONAL AND “SOULFUL” REASONS THAT EXTRACT THE FIRE WITHIN — THE DRIVE, THE FUEL, THE PURPOSE AND THE PASSION — THAT IS THE DRIVING FORCE OF ENDURANCE AND LONGEVITY.”

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Individuals who are socially connected are healthier, happier and have increased longevity.

Honestly, I probably would have paddled a lot of those 51 days alone, but having someone to encourage me to get up, share the experience with and spend time with has kept me steadfast. In fact, a Brigham Young University study showed loneliness to be twice as harmful as obesity, equivalent to smoking 15 cigarettes a day and as destructive as not exercising. As humans, we are social creatures — caring about and spending time with others and our community in turn gives us a higher level of social achievement and fulfillment for a longer-lasting life.

Connection

There is nothing more grand than starting my day atop a 21-mile body of water, towered by amazing hills on both sides, paddling toward an expanse of universe that is slowly letting the sun rise in front of me. Connecting to its grandness is so much bigger than myself that it mutes all the negatives, stresses and worries in my life. I am in awe every morning.

In recent years, studies at University of California at Berkeley have referred to “awe” as an “emotion we get in the presence of something vast that challenges our understanding of the world.” According to this research, this property of awe sparks an effect that makes you feel small, not by reducing selfesteem or creating shamefulness, but rather by evoking a sense of reverence by putting you in the presence of something much larger than yourself. It’s the “sitting at the edge of the Grand Canyon/ gazing into an endless star-filled sky/watching a baby being born”

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feeling. Psychologists describe awe as the experience of encountering something so vast in size, skill, beauty and intensity that our brains struggle to make sense of it. Intentionally placing ourselves in situations that elicit this huge emotional response from a very small three-letter word is proven to make us happier, healthier and live longer.

Purpose

There are great health benefits to purposeful living. In fact, data is now supporting that having a higher sense of purpose is linked to a lower likelihood of mortality. I could look at my morning paddles as “to just stay fit.” I’m being active, I get a little cardio, a fair amount of upper-body strength work and good core and lower-body stabilization. But frankly, that’s not the purpose. The more intentional reason is to flood my body with those “feel good hormones” — endorphins, dopamine, and oxytocin — affecting mind, body and soul at a much deeper level.

There’s a purpose that drives me to keep coming back for more.

Scientifically, the data also supports that the earlier someone can find direction in their life, the earlier the effects of increased health and longevity can occur.

In fact, the research done by Psychological Science suggests that purpose on a daily level is just as important as lifelong ambition.

So, every day, for 49 more days, we are paddling our way to 100 Days of Blue. Purposefully spending time together, naturebathing with the light of dawn every morning, connecting and immersing ourselves in the awe and wonder of a world so much greater than we are as it awakens before us — one paddle stroke at a time. afm

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WELLNESS AUTHORS

AOMA Faculty Members

INTRODUCING AOMA AND INTEGRATIVE MEDICINE n Welcome to a brand new article series from AOMA Graduate School of Integrative Medicine.

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OMA’s name, AOMA Graduate School of Integrative Medicine, echoes the movement toward an integrative, holistic approach to healthcare involving practitioners of both Western and Asian medicine. AOMA trains its students to be able to interact with Western medical professionals in offsite clinics ranging from community healthcare to palliative care. The value of this will be enhanced in the treatment and future prevention of pandemics like COVID-19.

AOMA is honored to provide AFM with a series of articles over the next year to give AFM readers a comprehensive insight into the benefits of integrative care with a focus on acupuncture, Chinese herbal treatments, Asian Bodywork Therapy, Tai Chi and Qigong.

Integrative medicine involves the whole person, including all aspects of his or her lifestyle, physical and emotional wellbeing. The Department of Veterans Affairs and several hospital groups and clinics are moving swiftly toward new, integrative models of care across the United States. Acupuncture plays

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a key role as it has been proven to be effective not only for the management of pain and stress, but also for acute and chronic health issues. Because it is a non-pharmaceutical alternative to many invasive procedures, it will continue to become more widely accepted and utilized.

How Does Acupuncture Work?

After careful diagnostic procedures involving a client’s health history, discussions and pulse and tongue assessments, a licensed acupuncturist inserts fine, metallic needles into specific acupoints along the meridian system. Needles are activated by gentle and subtle movements or by electrical stimulation.

Acupuncture is the core of Traditional Chinese Medicine (TCM). The aim is to harmonize the body’s energy flow or qi (pronounced “chee”) coursing along the network of meridians or pathways dotted by an estimated 2,000 acupoints. Active qi flow is the essence of homeostasis. Illnesses and health challenges are viewed as imbalances, excesses or deficiencies in the body’s qi. A skilled TCM physician’s careful selection of acupoints for needles (or acupressure for the

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needle-shy) helps to unblock stagnant qi or stimulate sluggish qi. Acupuncture can relieve pain, promote healing and play a vital role in preventive care to help chronic problems such as persistent back pain, migraines and intestinal challenges.

The World Health Organization (WHO) and the U.S. National Institutes of Health reference clinical trials proving the effectiveness of acupuncture. Beyond pain and stress control, acupuncture has helped relieve a wide range of medical conditions including some side effects of chemotherapy and radiation, post-stroke spasticity, infertility, knee osteoarthritis, postoperative constipation, labor and delivery complications, allergies, peptic ulcers and depression.

AOMA’s school and clinical activities are currently ongoing via Zoom, subject to city and state guidelines/ restrictions during the pandemic. In time, AOMA plans to do rounding (real or virtual) with Western medical schools to enhance students’ collective experience of integrative medicine. For updated information, please check our website www.aoma.edu. afm

This series of articles will be written by faculty members from AOMA Graduate School of Integrative Medicine including Mary Faria, Ph. D., and Pamela Ellen Ferguson Dipl. ABT. (NCCAOM), AOBTA(r) -CI, LMT, Dean Emerita, Asian Bodywork Therapy.

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WELLNESS AUTHOR

AFM Team

WELLNESS

FAQ

WITH DR. DANIEL n How to keep your spine healthy.

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he AFM Team talked to Dr. Daniel Gonzalez about what it means to have a healthy spine.

Dr. Daniel has been a practicing chiropractor in Austin since 2007 and has since frequented AFM’s Best Of Chiropractors.

His passion for wellness has helped his clinic, Family Health Chiropractic, grow and continues to work with his patients to find the best possible solutions to their ailments.

The same goes for anyone. If kinks or issues go unchecked and untreated, the long-term effects can end in serious dysfunctions. It’s like dental hygiene — you brush your teeth to keep up your oral health, but if the first time you see a dentist is when you’re in your 40s, then you’re likely to find some issues.

Q: What is something the younger generation should watch out for?

A: Something I’ve actually been seeing a lot in younger

Q: Is there a certain age when someone should get checked by a chiropractor?

people recently is kyphosis, which is a reverse curve of the neck. I remember when I was in chiropractic school, the radiologist showed us an example of kyphosis but said that we would rarely see it in practice. Now, it seems like every week I have a new patient with it, and it’s clearly detectable from an X-ray.

A: Everyone from infants to centenarians can get

adjusted and should definitely get checked. In fact, I adjust a lot of babies with 30% of my practice being pediatrics — that’s why the name of my practice is Family Health Chiropractic. A lot of people don’t realize this, but the sheer act of birth is traumatic. There are estimations that between 30-40 pounds of pressure are placed on the baby’s neck as it is pushed out of the vaginal canal. Kinks can happen, and if they go unchecked, can develop into functional issues.

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I think I’ve been seeing this because now, kids are growing up in an environment of looking down and sitting in front of screens. The first 18 years of their lives are in front screens and sitting at desks. It makes sense to me that the neck would react this way since it’s growing in these awkward positions.

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Q: What do you wish everyone understood about caring for their spine?

Q: How else can someone work to improve their spine health?

A: Pain is not a good indicator. Typically, people think

A: There’s something I like to teach my patients

PHOTO AND GRAPHIC COURTESY OF DR. DANIEL.

that they should wait until something hurts before they go in to see a chiropractor. There are dysfunctions developing in individuals that don’t have pain now, but that development is not normal and should be detected and treated. This would be kind of akin to heart disease — it’s the number one killer in the United States. You could be feeling fine one day, but then have a heart attack the next. So, that’s where we really need to grasp this concept of prevention and detection. You should at least go in and get checked.

called the Hierarchy of Movement (see pyramid graphic). Posture and Biomechanics are the base of that. This means knowing how you carry yourself and understanding correct posture. Without correct posture, no matter how many times you come to me to get adjusted or how much workout, it won’t fix anything.

The same goes for the rest of the pyramid. Mobility can’t be improved without first improving Flexibility.

Flexibility is how far you can purposefully stretch parts of your body, while Mobility is the range of motion — how far you can actively move parts of your body.

Q: Is there anything that people often overlook when it comes to a healthy spine?

The final stage is Strength. Compared to everything we do for pain, including chiropractic care, strength training has the most clinical evidence of overcoming dysfunctions. But the catch is doing it correctly, starting with posture and working your way up. Otherwise, it’s stacking fitness over dysfunction, and it won’t get you the full benefits. That’s why it’s a hierarchy. afm

A: Something a lot of people dismiss is water. As simple

as it seems, hydration is such a big component to maintaining flexibility and keeping our joints healthy.

The discs that are in our spine are 88 percent water, and as we age, they lose water. So, that combined with being dehydrated will make you stiffer. If the discs are properly hydrated, there’s more sponginess and buoyancy which makes you more flexible.

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AU S T I N F I T M AG A Z I N E

WELLNESS AUTHOR

Tim Caffrey, M.D.

THE KEYS TO LONGEVITY n Dr. Tim Caffrey of Presence Wellness explains the formula to live a longer, healthier life.

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e should not want to simply live for a long time; we should want to be healthy, vibrant and thrive as we age. How do we achieve this? A quick Google search yields hundreds of hits. Some are valid, but many are fueled by magical thinking, bad science and false promises. The good news is that there are legitimate ways to extend your lifespan, help you be healthier and have more energy and focus as you age. Engaging those strategies for health helps you lead a happier, more productive and fulfilling life for as long as possible.

The most effective longevity

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gains are associated with habits and genetic advantages. It’s old news, but the avoidance of tobacco use is still the single most effective way to extend life. Specifically, those who avoid tobacco will, on average, live 10 years longer than those who don’t. That’s what changing a single habit can do. Of course, a genetic advantage is not so modifiable — an example being that women live, on average, three and a half years longer than men. While the reasons for this advantage are still being unraveled, they appear to primarily be genetic, not cultural — nature, not nurture. Yet while some genetic factors appear fixed, others may be more malleable, with genetic risks amplified by stress levels,

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inflammation and other modifiable factors.

Aside from quitting tobacco and having good luck when it comes to genes, there are other ways to boost one’s longevity. While some websites and anti-aging clinics may promote poorly researched pills with exotic-sounding ingredients and fountain-of-youth-type solutions to aging, weight and exercise are, without a doubt, important keys to extending and improving life. Both weight and exercise appear to optimize physiologic processes that promote health and longevity.

From studies of weight, specifically Body Mass Index (BMI), there is growing evidence

that BMI is strongly correlated with longevity, but not in the way you might think. BMI is a calculation that relates weight to height. While “normal” BMI is defined as 18.524.9, the BMI levels associated with the lowest rate of mortality extend from the higher end of the normal range (about 22-23) through the middle of the “overweight” category (25-30). That sweet spot, roughly 22 to 28, is most closely associated with increased longevity. In the sweet spot, rates of diseases resulting in early death such as stroke, many types of cancer and heart disease are at their lowest levels. The reason that a BMI that is technically in the “overweight” range can be

healthier than a low, “normal” BMI probably has to do with the failure of BMI measurements to capture the relative contributions of fat and muscle to total weight.

The BMI measurements also fail to factor in the differences in the type and location of fat stores throughout the body. This suggests that BMI alone is an incomplete prognosticator of optimal health and longevity.

While BMI is one key driver of longevity, physical activity is the other. It is increasingly clear that physical activity as a therapeutic intervention for physical and mental health issues strengthens the body, calms the mind, improves flexibility and circulation,

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decreases inflammation, increases physical and mental resilience and promotes good sleep. The evidence demonstrating the positive relationship between physical activity levels and longevity is strong. The strength of this relationship is often measured in terms of cardiorespiratory fitness — the capacity of the heart to transport oxygen. The higher the level of cardiorespiratory fitness, the greater the impact on longevity.

Cardiorespiratory fitness can be measured in a laboratory through an expensive and time-consuming process. But you don’t have to go to a lab to determine yours. You can go online to the Norwegian University of Science and Technology (NTNU) fitness calculator, plug in different levels of physical activity and see how they affect your cardiorespiratory fitness age. In the results, a lower cardiorespiratory fitness age is better. Through this method, you can also model how an overweight person who exercises may outlive a skinny couch potato.

We know that exercise boosts longevity, but what type of exercise is likely to yield the greatest results? It’s too early to tell. There is an expanding body of research focused on identifying the ideal combination of style, duration, intensity and frequency of exercise. It may be that at some point, we will be able to tailor physical activity based on genotype for maximum return. Today, however, the honest answer is that the best type of physical activity for you is the physical activity that you’ll actually do.

The impact of diet on human health and longevity is also difficult to study in a controlled way, so most recommendations are drawn from large population studies (e.g. the Mediterranean Diet) or extrapolation from relatively small

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samples (e.g. intermittent fasting).

As with exercise, there is probably no single answer, and advances in genetics and epigenetics may someday allow specification of the ideal diet for each individual — but we aren’t there yet. While we’re waiting, perhaps the best summary of how to eat for longevity is Michael Pollan’s seven-word maxim from his book 7 Rules for Eating: “Eat food. Mostly plants.

Not too much.”

Beyond BMI, exercise and diet, there is a growing list of other lifestyle factors that may promote longevity directly or enable longevity through disease mitigation. These factors include sleep, sexual health, social

connections, relationship health, mental health and cognitive engagement. The best advice for those interested in maintaining vitality into old age: Try to optimize in each of these important areas. If you’re doing a great job improving your physical fitness but haven’t fully processed some life traumas, don’t neglect your mental health. If you haven’t seen a doctor in a while, get in, take a baseline of your physical health and start refining it. Tend to your sleep, destress your life and seek to have healthy, supportive relationships.

Engaging with a healthcare team to conduct a comprehensive health assessment, encourage thoughtful

utilization of well-supported preventive measures and diligent avoidance of harmful practices can also add years. In short, tending to the basics and optimizing the key fundamental areas stands to give you the most impact in terms of current health and longevity.

Finally — especially in the midst of a national conversation about health equity — there is strong evidence that higher income levels, higher education levels and socioeconomic status can all impact longevity. The ways in which these factors influence health and health behaviors is an area of intense study for both healthcare researchers and public policy experts. While we often think of longevity as a personal goal, it can also be a public goal.

Trying to balance out inequities could reduce stress in society, lessen traumatic experiences, improve a felt sense of safety and can help everyone live longer, happier lives.

The key to longevity is not a secret, and it doesn’t have to be complicated or expensive. Maintain a healthy weight, move every day, sleep, eat real food, stay meaningfully engaged with the world, take care of your mind, tend to your relationships and be a discerning consumer of quality, science-backed healthcare. I would add that helping to create a safer, more equitable world expands health benefits to all. Let’s hope that our genes cooperate and that we all have a chance to improve our own quality of life and that of those around us for a long time to come. afm

Tim Caffrey, M.D., is a primary care physician at Presence Wellness, an integrative wellness center supporting your health with the latest science. Sign up for a comprehensive health evaluation and ongoing access at presencewellness.co.

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FITNESS AUTHOR

Alora Jones

MOVEMENT: THE HEALTH SECRET FOR SENIORS n Jim Owen offers advice for seniors on how to stay active during COVID-19 and beyond.

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hile at-home workouts have become a new normal for many, they are especially important for seniors, who are recognized as one of the most vulnerable age groups for COVID-19.

“When you have healthy habits and something comes along, that is not your fault,” says Jim Owen, a 79-year-old fitness inspiration and Austin resident.

According to the Centers for Disease Control and Prevention, eight out of ten COVID-19-related deaths reported in the United States have been among adults aged 65 years and older. However, this statistic has not stopped Owen from using this time quarantined in his home to be in the best shape of his life.

“I’m going to take advantage of this time,” Owen says. “I can’t do a whole lot, you know — socially. I can’t see my friends, I can’t go to a dinner party, to a restaurant. I can’t do any of that stuff. What I can do is sort of double down on my efforts in keeping healthy and well.”

After 35 years on Wall Street, Owen has found his passion in inspiring people to live their best lives. His newest book is entitled Just Move! A New Approach to Fitness After 50, and he has a documentary called The Art of Aging Well that is set to air in September on numerous PBS stations across the country. He and his wife were even featured on a TODAY Show segment in November of last year.

While living during an unpredictable time, Owen says he’s found that one of the things he can control is his dedication to health and fitness. He wants to do whatever he can to live as optimally as possible for the next five years.

“You can’t just sit there,” Owen says. “First of all, it leads to

loneliness. Cutting off socialization altogether then leads, unfortunately, to early dementia. That’s the cause if you’re just kind of sitting there, not doing anything. All of a sudden, not just your body, but your mind sort of goes down.”

Owen says it’s easy to be upset and assume one can’t exercise due to many gyms being closed. To promote physical activity, especially now, Owen encourages people to find ways to work out that are also fun.

“When you’re 50 or 60 or 70 or 80, you’re never too old to get started,” Owen says.

Since he prefers to view exercise as movement, Owen says no one needs to have a gym in order to move.

“It may be only 20 minutes,” Owen says. “It doesn’t need to be a full, 60-minute workout. That’s another trap that people fall into.”

Although it can be challenging to stay motivated and work out at home, Owen offers tips on what he calls “The Big Five.” It’s a simple exercise routine consisting of a few of Owen’s tried and true exercises that anyone can do anywhere.

“I don’t care if you’re old and 85 and you’ve never done an exercise,” Owen says. “Well, that’s not quite so easy — but you can still do something.”

Fitting in a cardio workout while stuck inside can be difficult. The fitness advocate says he and his wife of 54 years go for a brisk walk early in the morning before many people are out to get in their cardio.

“I’ve got one rule,” Owen says, “and that is never let two days go by without doing something.”

Movement doesn’t have to strictly be a workout, he says. To add in more movement to their day, Owen says he and his wife will even toss around a ball for fun.

“You’ve got to do something when you’re stuck indoors,” Owen says.

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YOU’VE GOT TO DO SOMETHING WHEN YOU’RE STUCK INDOORS, OTHERWISE YOU WILL GAIN 15 POUNDS, AND ALL OF THE HARD WORK THAT GOT YOU WHERE YOU ARE IS GOING TO BE LOST.”

AU S T I N F I T M AG A Z I N E

n FITNESS “Otherwise you will gain 15 pounds, and all of the hard work that got you where you are is going to be lost.”

It can be easy to get discouraged if one doesn’t move for an extended period of time and indulges in unhealthy food. When one falls out of a regular exercise routine, it is tough to break unhealthy habits, he adds.

One of Owen’s healthy routines is journaling. Owen says he keeps a fitness journal and refrains from eating dessert. He says if he eats one cookie, it will lead to him eating three or four.

Owen says 80 percent of getting moving is in your head — one just needs to believe in himself/herself.

“You have to want to do it,” Owen says. “You’ve got to feel like there’s a payoff. The payoff is you will feel so much better.”

He says everyone’s fitness goals and motivations evolve as they age.

Instead of keeping up with their fitness to look good in a bathing suit, Owen says older people strive to stay healthy because their goal is to improve their quality of life.

“I want my wife and I to have as high quality of life as possible,” Owen says. “Now, we may get cancer tomorrow, we may get Alzheimer’s tomorrow, but we’ve done everything we can do in terms of what we put in our mouth, exercises, socialization.”

Even though exercising and eating healthy do help with longevity, Owen says he practices this type of lifestyle because he wants to live optimally.

“If we got five years left, I want it to be the best five years it could possibly be,” Owen says.

As someone who wants to live as well as possible, Owen says he can’t spend his time being sedentary.

“I’m in the best shape of my life but only because I want to take control of my future,” Owen says.

AUGUST 2020

OWEN’S WORKOUT

Move: Plank Why: This move builds balance and flexibility, Owen says. Having a strong core for balance is crucial, because one out of four people, 65 and older, fall every year, according to the Centers for Disease Control and Prevention.

Move: Lunge Why: It doesn’t matter if it’s a side lunge, forward lunge, backward lunge — do whatever you are capable of doing. The fitness advocate says everybody needs to do some kind of a lunge since it’s great for glutes and can be made as sophisticated as desired.

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Move: Squat Why: This will improve lower-body strength, Owen says. If you are unable to squat without support, Owen recommends putting your hand on a chair to help you.

Move: Push Up Why: You can do these from your toes, knees or off of a Swiss ball — any variation will work, Owen says. According to Owen, there is no better total-body exercise than a push up. There are hundreds of variations, and although he doesn’t do it, Owen says if you want to get fancy, you can do a handstand push up.

“A gentleman doesn’t talk about his wife’s age, but she’ll be 80 in November of this year,” Owen says. “She can actually do a push up.

She does it on her knees, and she’s so proud of herself. I say, ‘Oh my gosh, look at this girl at her age, doing a push up.’”

Move: Lat Pulldown Why: Even though this move can be challenging to do from home without a machine, Owen suggests using a stack of books or any object that is at least 10 pounds to supplement and imitate a lat pulldown. afm

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AU S T I N F I T M AG A Z I N E

FITNESS AUTHOR

Sarah Kaminski

HOW TO BE FIT AND FABULOUS AT ANY AGE n Aging is inevitable, but you can slow it down by following these age-specific fitness recommendations.

P

eople usually reach the peak of their physical functioning in their 20s and early 30s.

After that, things start changing. The rate of the change is individual, and it depends on genetics, lifestyle choices and other factors. Some of the things that start happening in your 30s and beyond include bone marrow reduction, loss of muscle tissue, gradual weight gain and a decrease in skin elasticity.

While there’s no way to stop these changes, you can slow them down for some time and keep your body in great shape regardless of your age. Of course, there are different recommendations for getting fit, depending on your age. Let’s have a look at them!

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What to do in your 30s

What to do in your 60s and beyond

This is the time when you still have the potential to be in extremely good shape. Still, it is also the time when you start losing muscle, which makes it very likely that you will gain weight as your ability to burn calories decays. That’s why aerobic exercises should be the basis of your fitness plan at this time.

Some activities that provide the best results are running, biking, dancing and so on. Doing these activities or any other form of cardio three or four times a week for 30 to 40 minutes should give you the results you’re looking for. Of course, you should mix in some musclebuilding workouts as well.

When it comes to nutrition, there’s no universal recipe that works for everyone – just try your best to maintain a balanced, wholesome diet, and minimize processed foods. If you embrace this way of eating early on, you’ll have no trouble keeping it up as you age.

All of the processes that began in your 30s and continued through your 40s and 50s reach their maximum in your 60s and beyond. At this age, it’s particularly important to review your healthcare situation in order to prepare for changes in your body as you get to 65 and older. Around this time, it becomes even more important to adjust your diet to your circumstances while finding the right exercises for seniors that will keep you fit, both mentally and physically. You need to work on strengthening all the essential muscle groups, including the lower and upper body.

Some of the recommended activities include walking, swimming, push-ups (if possible), toe stands, leg raises, yoga and pilates. A healthy-eating plan includes fatty fish, lean meat, fruits, vegetables, eggs, beans, and nuts.

Avoid trans fats, saturated fats, refined sugars and salt.

What to do in your 40s

Get motivated, regardless of your age

This is when hormonal fluctuations come into play and the metabolism starts slowing down, both of which cause weight gain. You need to continue with cardio, but, because of the loss of muscle mass and decrease in bone density, you should focus more on strength training.

To stay in shape, it’s also necessary to gradually increase your weights and reps. Eat foods rich in good carbs (whole grains and fruits) and healthy fat (olive oil, nuts, fatty fish and avocado).

One of the basic problems with getting and staying fit is that it is difficult to find motivation. We often observe exercise and a healthy diet as chores that take away a portion of our time and happiness. The truth is that there is always time to squeeze in a 30-minute workout – you can even spread it throughout the day. It doesn’t have to be a chore, either.

You can find an activity you really enjoy, such as dance lessons. Eating healthier also shouldn’t be a problem, especially when you know that healthy food can be delicious.

What to do in your 50s

Fitness gets particularly challenging for women in their 50s as estrogen production declines and the first symptoms of menopause kick in. Bone and muscle mass continue to decline even more, and if you’re not physically active, this may lead to osteoporosis.

Lack of estrogen is also connected with weight gain.

To stay lean, strong and safe, both men and women need to walk regularly (or jog, if possible), stretch and continue with strength training. If you’re up for it, yoga is also a fantastic option that benefits both your physical and mental health.

Final word

Becoming and staying fit can be a challenge, but it is certainly worthwhile. Not only will you look fabulous, but you will also be safer and healthier, which will make growing older much easier. afm

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AU S T I N F I T M AG A Z I N E

FITNESS AUTHOR

Sarah Kaminski

HOW EXERCISE FIGHTS DEPRESSION IN OLDER ADULTS n More than 2 million Americans above the age of 65 suffer from depression — exercise could be a key in helping the fight against it.

D

epression is one of the most common mental health challenges we face today, and it can affect anyone, regardless of age. It’s not a sign of weakness or a character flaw – it’s an illness and should be treated as such.

More than two million Americans above the age of 65 suffer from

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depression today. However, while treating it can be a challenge, it’s not as impossible as you may think.

What causes senior depression?

The causes of depression in older adults can vary. They can include preexisting depression or preexisting anxiety, the loss of friends or family members,

a decline in overall health and abilities or any other challenges that come with getting older.

What can exercise do to help?

Regular exercise is one of the ways you can help ease the symptoms of depression, as it produces several benefits:  Releases endorphins, also known as “happy hormones,” which can boost your mood and improve your overall wellbeing  Helps you stop focusing on the negatives that may fuel depression  Improves your overall health, leading to a better quality of life  Helps improve your confidence, thus also improving your quality of life  It is a positive activity, helping you refocus on what you have achieved as opposed to what you haven’t Do bear in mind that exercise is not a treatment, and it is not a cure – it is simply a tactic you can use to help you with your symptoms of depression.

How much should you exercise?

THIRTY MINUTES A DAY, THREE TO FIVE TIMES A WEEK SHOULD BE ENOUGH TO MAKE YOUR SYMPTOMS MORE MANAGEABLE. YOU CAN ALSO DO 10-15 MINUTES AT A TIME, SEVERAL TIMES A DAY.”

 Make sure your doctor gives you the green light.

Depending on your general health and any preexisting conditions, you may need to tailor your new exercise regimen. Check with your doctor about what you should and shouldn’t be doing.  Make sure you are safe.

When exercising, make sure you’re not pushing yourself too hard and demanding something extremely strenuous from your body. You can also wear a medical alert device to give you an added sense of security.

Thirty minutes a day, three to five times a week should be enough to make your symptoms more manageable. You can also do 10-15 minutes at a time, several times a day.

The key to the positive effects of exercise is remaining consistent — the longer you keep at it, the better you will feel overall.

 Do something you actually enjoy. There’s no need to make exercise a chore you don’t enjoy. Find something you like to do, whether it’s walking, doing yoga or even a strength training class for seniors. You can go swimming or even play a game with your grandkids – just as long as you get your heart rate up and your body moving.

Tips for making the most out of an exercise routine

 Talk to a mental health professional. They can help you not only with mind management but also with finding a routine that will help you get through the day. Find a good therapist with whom you

Older adults should exercise some general precautions, alongside the general recommendations that everyone should adhere to when taking up a workout routine.

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will work out how to eliminate the negativity and toxicity from your mind.  Be prepared for setbacks.

Whenever you start exercising after a longer period of inactivity, there’s bound to be some resistance, from both your body and your mind. When you add depression to that mix, you should expect to not really feel like exercising some or even most of the time. And that’s perfectly okay. Don’t beat yourself up for not being in the mood to work out – just try to get yourself to do it, without being too harsh on yourself or bringing yourself down even more.

Depression is a slippery slope, and feeling like you’ve failed can plunge you deeper down the spiral — don’t make exercise another fuel your mind can use against you.

Final Thoughts

Exercise is one of the best things you can choose to do to improve your overall quality of life. While the results may not be instantaneous, if you give your mind and body enough time to adjust to the new routine, your patience will be rewarded. afm

AU S T I N F I T M AG A Z I N E

FITNESS SPONSOR

Generator Athlete Lab and Dr. Jessica Tranchina

WORKOUT OF THE MONTH

W

hat physical activity is best for healthy longevity? The answer to this popular question can be found in all of the exercises and movements you enjoy and can incorporate into your daily life up to your hundredth birthday and beyond. Whether it’s through walking, swimming, cycling or other healthy activities, keeping your body moving throughout your life is extremely important as you age.

In addition to those activities, we recommend incorporating movements and exercises that challenge your core strength, durability and flexibility, as well as muscles that are often missed in common exercises.

n Here are a few performance and recovery exercises to promote healthy longevity.

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For these performance exercises, try three to five rounds of 40 seconds on and 20 seconds off: 1. Lateral bear crawls with a band. Put a band around your wrists or ankles (or both!), and make sure to keep your back straight and core engaged.

Hover your knees above ground, and try to move one hand and foot together for this movement.

2. Monster walks with a band. To make this movement harder, place the band around your ankles. To make it easier, place the band above your knees. For this movement, bend your knees, engage the core and keep your body straight as you step laterally — do not teapot to one side.

3. Low plank with leg lift. For this movement, make sure to keep the core engaged. Lift your leg, only to the point of glute engagement — do not hyperextend your leg and back.

4. Side plank with rotation. For more of a challenge, stack your legs. To make this movement easier, stagger them for more stability. Move slowly into rotation by bringing your hand underneath your body and then back above your head.

5. Swimmers with a pillow under the pelvis to prevent lumbar hyperextension (this is to help prevent compression on the lower back and lumbar spine). For this movement, alternate lifting your right arm and left leg, then switch.

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AU S T I N F I T M AG A Z I N E

n FITNESS For these recovery exercises, follow the guidelines as stated. As with any other new routine, we recommend checking with your healthcare provider if you have any health concerns or conditions before beginning: 1. Plank to downward-facing dog to lunge with a twist. Hold each position for 5 to 10 seconds.

2. Child’s pose. Separate knees, place bottom on your heels and reach forward for a nice stretch.

Feel free to reach to one side, then to the other side to get more of a side-body stretch. Do 3 sets for 30 seconds each.

3. Lacrosse ball hamstring self-trigger release. Place the ball on a tight area of the hamstrings and, while in a seated position, extend and flex your knee 10x. Work through the hamstrings to release all tight areas.

4. Lacrosse ball piriformis self-trigger release. Place the ball in the center of your glute, leaning slightly on it. Flex and extend your hip 10x adding a little internal and external rotation to work through the glutes and rotators.

@generatorathletelab and @dr_jesst founder and contributor (Doctor of physical therapy, owner, founder, and developer of #theprotocol) Models: Coach and private/semi-private trainer at Generator Athlete Lab, @megankovach and head coach and trainer at Generator Athlete Lab @ty_epic_reagan

5. Contrast showers. This is such an easy life hack to help boost your immune system, promote muscle recovery, combat depression and boost energy!

Start with warm/hot water for 3 to 5 minutes, turn to cold water for 1 minute, repeat the cycle and end on cold water. This method increases lymphocyte and monocyte white blood cells and boosts the immune system. This also stimulates the brain’s “blue spot” which is the body’s main source of noradrenaline, which is a neurotransmitter and stress hormone chemical used to combat anxiety, mood disorders and depression. In addition to the act of vasoconstricting and vasodilating, our vessels flush our bodies of toxins and increase blood flow to tissues, naturally helping rebuild broken-down muscles from workouts. There are many other benefits as well! afm

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CALENDAR A U G U S T- N O V E M B E R 2 0 2 0

Submit your event online at austinfitmagazine.com

Rides & Races

PHOTO BY DAVID BRENDAN HALL

*Dates and Times are subject to changes or cancellation. Check events websites for more information.

5.12K RUN TO BRUNCH Virtual SEP T EM B ER 20 -OC TO B E R 18

AUG U ST 2 9 - S E P T E M BE R 7

S E P T E M BE R 12

Labor Day Dash 5K/10K

Mellow Trail Run

Hot Rocks Bike Ride

SEPTEMBER

S E P T E M BE R 13

AU GUST 15

SEP T E M BE R 5

AUGUST AU GUST 8

Rockwall

Virtual option + Georgetown

Tour de Cure: Central South Texas

Bramble Ramble

Virtual

Kountze

AU GUST 27 - 30

SEP T E M BE R 12

CASA Superhero Run Virtual

S E P T E M BE R 2 0 - O CTO BE R 1 8

5.12K Run to Brunch Virtual

Hotter’N Hell Hundred (ride)

Texas Tumbleweed 100

Virtual

Dumas

AU GUST 29 - 30

SEP T E M BE R 12

24 Hours in the Canyon Canyon

AUGUST 2020

Spicewood

Due to COVID-19, some of these rides and races have limited space.

ZERO Run/Walk Virtual

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HARNESS THE

POWER OF THE

OCTOBER O C TO B E R 1 8

Livestrong Challenge (ride) Austin

O C TO B E R 2 4

Spooky Sprint Del Valle

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512 -494-4 8 00 AU S T I N F I T M AG A Z I N E

CALENDAR AU G U ST 2 0 2 0

Submit your event online at austinfitmagazine.com

Events *Dates and Times are subject to changes or cancellation. Check events websites for more information.

TEXAS FARMERS’ MARKET

Mueller Lake Park AU GU ST 2

AU GUST 1

Hatha Yoga Class

Virtual - Online Hosted by Brenna Barry, the class is set to begin with a brief discussion about yoga philosophy followed by meditation, asana and working on pranayama breathwork. To register for this online yoga experience, check out the official event page here.

AU GUST 2

Texas Farmers’ Market at Mueller

Mueller Lake Park From 10 a.m. to 2 p.m., enjoy the Texas Farmers’ Market, offering produce, meats, dairy and artisanal goods from

AUGUST 2020

more than 65 Texas farmers. Come out, shop local, pick up some groceries and don’t forget to bring a mask!

AUG U ST 2

Online Lifeguarding Classes

Virtual - Online Is your teen in search of a job?

Lifeguarding Classes LLC is offering an online lifeguarding course with remote skills checks in Austin. Your teen can take the all-day course in the comfort of your home and earn a lifeguarding certification that is approved in all 50 states. To sign up for this course or find out more information, check out their event page here.

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AU G U ST 6

Stronger Austin Virtual H.I.I.T. Workout

Virtual - Online Hosted by It’s Time Texas, this event is going to be an interval-based, full-body workout with high-intensity cardio. To register, click the link to their Zoom signup page here.

AU G U ST 7

Austin Virtual Game Night

Virtual - Online With trivia, charades and drawing, Austin’s online game night is set to be a fun experience you can participate in from the comfort of your own home.

Hosted by Let’s Roam, the free event

Run Happy! is going to have five rounds of fun games through Let’s Roam’s video call software, such as trivia, pictionary and even drinking games.

AUG U ST 14

WitLaughterWeissen - A Comedy Learning Group

Virtual - Online WitLaughterWeissen is a comedy and learning series with a new mystery expert every show. The group normally meets at the Cosmic Cafe, but now the group is going to be meeting on their website that directs to their Twitch channel. If you’re interested in laughing and learning more about comedy, visit their website at isolationcomedyshow. com.

AUG U ST 14

Online Paint Party

Virtual - Online From 7 p.m. to 9 p.m., Yaymaker will be hosting a family paint party! Starting at just $15, the creation of the evening is set to be one’s own version of the Southwest Sky. One note: This event is only for people 21+ so if you are in search of a creative date night, team building experience or just some personal creativity, sign up here and get your paint brushes ready!

AUG U ST 15

Austin Virtual Speed Dating

Virtual - Online Tired of swiping? Try out virtual speed dating! Hosted by Relish, this online speed dating is going to work similarly to the in-person event with a host and switching dates every seven to eight minutes. After the event, Date-Mate matches will be emailed to you the same evening. Pour yourself a glass of wine and meet your future partner!

AUG UST 2 5

Mindful Mamas Music and Movement Class

Virtual - Online Hosted by Rebecca Austin Yoga, join other mothers and their little ones for a 30-minute class to dance, sing, do yoga and have a great time, only for $5 a class. All ages are welcome.

To get registered, visit their site here.

At Karavel Shoes, fitting you with the perfect athletic shoe is a team effort!

AUG UST 2 6

Austin Virtual Job Fair

Virtual - Online If you’re a recent grad and struggling to find and secure a job in the time of COVID-19, sign up for Austin’s Virtual Job Fair hosted by Job Fair Pro. The fair is designed for Austinites to meet companies hiring in a variety of career categories as well as grow one’s professional network. Sign up here, slip on your best business professional attire and find your future job! The best part?

You can probably get away with wearing some PJ pants…Zoom will never know!

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Years!

AUG UST 2 8

Cocktail Class & Happy Hour

Virtual - Online With tickets starting at $27, the Cal Alumni CLub of Austin will be hosting a cocktail class and happy hour from 7 p.m. to 9 p.m. After signing up for the happy hour, the cocktail ingredients and kit will be delivered to your door so everyone can follow along, enjoy their drinks and learn more about the distilling process and history of the cocktail at the same time. To register, click here.

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