Austin Fit Magazine - December 2019: The Best of 2019

DEC 2019

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BEFORE

AFTE R

December 2019

THE GOOD STUFF

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BEST OF AWARDS

48 AUSTIN ANTHEM DECEMBER

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2019

m o c .n it s u a e f a c y x a l a g .w w w

hcn a R r en i e tS

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Contents Editor’s Letter 10 Digital Content 12

HIGHLIGHTS

Exposure 13 Gift Guide 64

Events 78 Races 80

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SPORTS BRA SQUAD

58

STRESS’ EFFECTS ON THE BODY

66

ATHLETE SPOTLIGHT

NUTRITION

LIFESTYLE

WELLNESS

FITNESS

Recipe 14 Avoiding Holiday Weight Gain 16

Marathon Kids Day 24

Wellness FAQ 56 Essential Oils 62

Workout Of The Month 74

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From the Editor feel so big. I constantly seem to have the six degrees of separation experiences when I meet new people and run into people I know out at restaurants or the grocery store.

Also, over the last year and a half, I’ve learned just how small (but also big) and interconnected the health and fitness community is here. Businesses, groups or individuals seem to collide in one way or another all through the commonality of health and fitness — and they all seem to work toward supporting and lifting each other up in whatever ways they can. It helps make this big city still feel a little bit like a small town.

In its almost 24 years of existence, the mission of Austin Fit Magazine has always been to educate, motivate and inspire people and communities to live a healthier lifestyle through health, fitness and nutrition. And we strive to do that as we plan our content each month.

As you can see by the cover, the majority of the content this month is listing the winners of our “Best Of ” awards. Not only is it one of the biggest ways AFM is able to support and uplift the health and fitness community here, but since the voting is done through a writein survey, it’s really this tight-knit community that is providing the support.

Seeing the results is always an exciting time for us as a team. We often see familiar names mentioned in each category, as well discover many people and places we haven’t yet heard of. All of these people and places are bringing our mission to life by specifically helping others to live a healthy lifestyle. And in return, we get to shine a light on them!

As we wrap up another year, our goals for 2020 will be to continue living out our mission and to find even more opportunities to spotlight the incredible businesses and people in our big, little city and community.

But for now, congratulations to all our winners!

I LIKE TO SAY THAT AUSTIN FEELS LIKE A BIG, SMALL TOWN.

I

can’t claim Austin as my hometown.

However, it is my dad’s. He was born and raised here, and also lived here for a good portion of my grade school years. So naturally, I visited here often.

Many of those visits I can remember him driving my sister and me by his childhood house and high school and showing us places he hung out at or worked as a kid. He’d also often say, “Believe it or not, but Austin used to be a small town.” Ask anyone who is from Austin — or at least lived here for over 20 years or so — and they would probably say the same thing.

They are all right. Austin used to be small, and it continues to grow in population every single day. But for a city that adds on average 35 new residents every day, it doesn’t always

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Keep Austin Fit,

Kat Barclay EDITOR

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2019

#KEEPAUSTINFIT CEO | LOU EARLE PUBLISHER | LYNNE EARLE

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

COO | ALEX ECENIA ASSOCIATE PUBLISHER | ALEX EARLE EDITOR | KAT BARCLAY ART DIRECTOR | CARLEY BEYER ADVERTISING CONSULTANTS Ashley Anjula, Heidi Gerber, Caitlin Moore, Ashley-Marie Schroeder WRITERS Kate Harveston, Kati Epps, Megan Kaplon PROOFREADER Haylee Reed PHOTOGRAPHER Brian Fitzsimmons INTERNS Caroline Betik, Emily Effren, Monica Hand, Ronald Vaughn

GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES aecenia@austinfitmagazine.com 512.407.8383 EDITORIAL SUBMISSIONS kat@austinfitmagazine.com 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

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

A GUIDE TO

GYM ETIQUETTE

EIGHT OBJECTS

MENTAL HEALTH

Around the House That Double As Equipment

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Column

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2019

PHOTOGRAPHER

Exposure

PHOTOGRAPHER KAYLA DILLARD

PONSART FAMILY CHRISTMAS PHOTOS The Ponsart family is truly keeping Austin fit. Christophe (Dad) and Patricia (Mom) are both triathletes and love the CapTri and Cap10. All three of their children, Kaliana (11), Kiptyn (10) and Koda (8), are all active as well through various sports and outdoor activities. Kaliana also competed with Patricia this year in the Lost Pines Spa Girl Triathlon for the first time.

The Ponsarts pride themselves in exploring and enjoying all this city has to offer, as well as participating in local charity fun runs like the Sunshine Run or the CASA Superhero Run. However, their true passion is enjoying a beautiful day on Lake Austin — whether it’s wake surfing, wakeboarding, tubing, paddle boarding or just enjoying a swim with friends.

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

NUTRITION SPONSORED BY

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DECEMBER 2019

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2019

THE FIX OFFICE PARTY COCKTAIL RECIPE The cocktail recipe is for one serving and the

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Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes

F I X O F F I C E PA R T Y C O C K TA I L

1 1/2 ounces FIX Vodka 1 ounce freshly squeezed lemon juice

INGREDIENTS PERSIMMON SYRUP

2 small persimmons, tops removed and chopped (1 cup) 1 cup palm coconut blossom sweetener 3/4 cup water 3 2-inch strips lemon zest 1/4 cup lemon juice 2 whole star anise

1/2 ounces persimmon syrup Topo Chico whole star anise for garnish

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Garnish with a star anise.

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NUTRITION AUTHOR

Kati Epps

NINE TIPS TO MAINTAIN YOUR WEIGHT OVER THE HOLIDAYS The holidays only come once a year, but they do come every year. Eat, drink, move, be merry and leave this holiday season guilt-free and waistlineintact with these nine tips!

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t’s that time of year again — the holidays are here. With them, so are the parties, cocktail hours, cookies and amazing food.

After working hard all year — or maybe you started yesterday — how do you maintain your weight with all the craziness?

Here are nine tips to maintain your weight and your sanity throughout the holidays.

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1 BE ACTIVE Whether you plan to walk after a big meal, have your family join in for a dance party or keep your regular fitness routine, staying active will be key.

During the holidays, excuses are made around traveling, time constraints and weather. Planning for exercise while traveling, or bringing movement into a situation where there usually isn’t any can make a big difference. Stepping into a gym isn’t necessary — little actions with consistency over time will feel great and help work off some of the extra consumed calories.

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2 DRINK EXTRA WATER The extra sweet and savory treats that only come around once a year can add bloat from salt, as well as extra calories from sugars. Drinking alcohol also causes inflammation, on top of the added calories. If you are traveling or under any sort of stress, there can be a rise in the hormone cortisol.

Cortisol is responsible for controlling blood sugar levels, regulating metabolism and reducing inflammation. When cortisol levels rise, the body is thrown off balance and

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ends up holding weight. Drinking extra water can help flush the body of the culprits causing inflammation and bloat, and it can help to reduce cortisol levels.

3 SLEEP Use your vacation as an excuse to sleep in a little or try to hit the sack early. Sleep starts recovery, reduces stress and helps fight inflammation. Planning in advance for the holiday parties and late-night events will highlight the nights to stay in, get some extra shut-eye and recuperate.

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4 MONITOR PORTION SIZES Holidays are built around friends, family and food. Grandma only makes her famous pie once a year, and no one wants to miss out. Controlling portion sizes can make a difference in caloric intake, as well as the potential dreaded FOMO (fear of missing out), followed by guilt. Have a bite or two but skip on seconds. Choose the season’s favorite dishes and leave out the items that are made all year long. When serving your plate, consider the “hand” method for measuring: Palm = Protein (turkey), Fist

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= Complex carbohydrate (mashed potatoes or stuffing), Open hand = Green vegetables (salad), Thumb = Fat (oil, avocado or cheese). This will keep the plate full but the calories manageable.

5 COUNT LIQUID CALORIES Every holiday party comes with some sort of beverage that is delicious and full of calories. Being conscious of the intake is a great start, but here are some other tips: switch out a sugary mixed drink for your choice of alcohol and club soda; drink a 12-ounce glass of water in between each glass of wine; choose the low-fat eggnog or opt to abstain from the holiday drinks and choose flat or sparkling water.

A 6 CONTRIBUTE HEALTHY OPTION Whenever an event is potluck style, bring a healthy option to the table. Roasted squash with fresh herbs, a bright salad loaded with colorful vegetables or a lean protein. Chances are, there are others at the table trying to keep from adding to their waistlines!

AN ACCOUNTABILITY 7 GRAB BUDDY Grab a family member, friend or colleague and make a plan. Keep track of nutrition throughout the week through an app or send each other a log at the end of the day.

Meet at the gym to ensure both people make it to the scheduled workouts. Help each other when an event is coming to stick to the limits that were planned: only one drink, resist dessert or leave early for extra sleep.

CLEAN BEFORE/ 8 EAT AFTER AN EVENT Eating clean throughout the day before an event can help keep the night’s indulgences less enticing.

Protein-rich snacks, such as lean meats, low-fat Greek yogurt and low-fat cheese with nuts keep the muscles fueled and help reduce the risk of excessive snacking. High fiber foods, such as fruits, vegetables and whole grains keep the body fuller longer!

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9 AVOID GUILT If there is pressure to indulge, and it is not in the plan, just say “No, thank you.” Excuses shouldn’t be necessary, but if required, use comments like: “I ate right before I got here.” “I’m already full, I couldn’t eat another bite,” or “I have an early morning and want to be clear-headed. I will grab a drink with you another time.” If the plan is to indulge, indulge on purpose. Have a bite of that favorite dish that is only made once per year, and enjoy it. If alcohol was over-consumed, drink water, get extra sleep and go sweat it out.

One night will not ruin the efforts of the week or year, so don’t let the guilt overpower the pleasure of the event. afm

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

LIFESTYLE AUTHOR

Caroline Betik

THE POWER BEHIND A HASHTAG #SportsBraSquadATX unites community with confidence.

“W

e all have those thoughts of ‘Oh, I wish this wasn’t here, or I wish I had more of this,” says Alma Christensen, describing her personal struggle with body image.

“Running with this group has definitely focused my mind more on loving myself the way I am and less on all of my imperfections,” she says. “One thing I mentioned to the leaders is, I think the third to last race I ran with them, I went to Juiceland and I didn’t even think of putting on my shirt — I got out of my truck and I went straight to the line. No one cared, I didn’t even care, I didn’t even notice. The group overall has really impacted the way I love myself more and become more confident with who I am.”

Christensen is a member of the SportsBraSquadATX running

DECEMBER

group — a local running group that meets once a month each summer to promote body positivity and the idea of not letting anything stop you from what makes you feel good.

Jessie Barnes, Teresa Krammer and Vanessa Mitchell, founders of the organization, said it all started when a bunch of their girlfriends went out for happy hour together.

They were all talking about Kelly Roberts, a viral blogger and motivator who originally started the hashtag #SportsBraSquad.

In the summer of 2016, Roberts posted a video on Instagram of her stripping out of her shirt to run in her sports bra. Her motivation for posting the video was to address her insecurities of not having what society viewed as a “running body” and welcomed other women to join in.

“We were all talking about how amazing it must feel to run in our sports bra and how each of us should

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do it,” Mitchell says. “It was very much a conversation of, ‘I am not going to do it, but oh you should.

That would be great for you.’”

That evening, the three women decided to create a public Facebook event to invite women to run together in a sports bra.

They expected a group of around 10 women to show up. The first event welcomed 20 to 30 runners. Since their first run in 2016, SportsBraSquadATX has grown to a group of over 120 active members.

“We were surprised since the beginning how many people showed up,” Barnes says. “It was a good start.”

Roberts defined #SportsBraSquad as “a global movement encouraging women to ditch their shirts and reject the idea of ‘what a runner should look like’ in favor of ‘this is what strength looks like.’” For the

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within the group of people for others to come and experience.

“We all agree we want the authenticity to remain and the atmosphere to feel safe,” Barnes says. “Yes, we are a running group, but we are really just trying to build a community. That is the through line of everything we are trying to do. The main goal we are trying to accomplish is not for you to run in a sports bra. If you want to try something new, we want you to feel empowered to do it. ” While the group only runs in the summer months, they are still active during their off season.

SportsBraSquadATX maintains many efforts to continue building the encouraging atmosphere of the group. This past year, the team joined the coalition of Austin Runners Club (ARC), the local nonprofit which serves the runners of Austin. As part of the

“

yourself and loving yourself. Every time I go, it is like a little reminder to be who you are and not be ashamed of it. I think it also helps that everyone is so nice and positive and we are in it together. I feel like sometimes we just need those little reminders.

Everyone is on their own journey and carrying their own load.”

This sense of community is the most important aspect of SportsBraSquadATX, according to Barnes, Krammer and Mitchell. As the group becomes larger, they said they are less concerned about any of the logistics of what the future of the group will look like. Instead, what is most important to them is maintaining the integrity of the community and the safe space they have built

WHAT ATTRACTED ME TO THIS GROUP IS NOT SO MUCH AS RUNNING IN A SPORTS BRA, BUT MORE OF ACCEPTING YOURSELF AND LOVING YOURSELF.” SportsBraSquad community in Austin, however, the hashtag has grown to mean so much more.

Christensen described her personal struggle with body image and how the group has encouraged her to focus her mind on loving herself and not pointing out imperfections.

“A lot of times as a society, we focus on imperfections and things we cannot control,” Christensen says. “What attracted me to this group is not so much as running in a sports bra, but more of accepting

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LIFESTYLE

ARC, SportsBraSquadATX started creating teams at many races held in Austin. The group now hosts teams at the Zilker Relays, 3M Half, the Austin Marathon, Run for Water and Statesman Cap10K. Christensen recognized there are many different running groups in Austin. She said while it is great to get to run with others, the message that this group sends out to their members is what sets it apart.

“There are a lot of women in the group and there are times when I get there and I will have my shirt on and I will keep my shirt on,” Christensen said. “There are a lot of women who run with their shirt on or want to run in their sports bra but just are not there yet, but I love the positive atmosphere of it and can definitely say that it is more about the reminder of loving yourself no matter what.”

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Although the movement was primarily started to encourage women, SportsBraSquadATX is comprised of many types of people with different identities, ages and backgrounds.

“For better or worse, this message is very unifying to people from all sorts of walks of life, different running abilities, different body types, different ages,” Barnes says. “Just as we were surprised by the breadth of women united by this message, we are doing men a disservice by assuming they are just fine. They have a lot of similar feelings, so it is neat to see the community grow. Literally everyone is welcome, whatever you identify with.”

Krammer said a lot of men she talked to have said they come to SportsBraSquadATX and run with someone — either their wife, friend or running partner. She said the men like the community environment, but end up leaving the run with something much more important: body positivity/whatever is accurate.

“The message is serving people we didn’t even intend to reach,” Krammer said. “A lot of the stories I have heard from men end in their realization this message also applies to them. Men are also dealing with these same issues.”

Krammer said SportsBraSquadATX is not just influencing adults, but the younger generation as well.

“The very first run, someone brought their maybe 9-year-old daughter, which triggered a discussion of when she is going to get to wear a sports bra,” Krammer says. “Her dad also expressed how important it is for his daughter to see all different sorts of body types and abilities.”

Mitchell said at their last event a couple of moms brought their boys and expressed how important it was for them to see all different women running through space with differentlooking bodies.

“There is one little kid — his name is Duke — he loves it,” Mitchell says.

“He is about six or seven and he runs the whole way. He constantly asks his mom when SportsBraSquad is.

Another one of our friends told us her son said he wanted to run with his tummy showing like mommy.”

Children’s opinions about their bodies can form at a very young age. According to nationaleatingdisorders.org, body image concerns can begin as early as age six.

Krammer said introducing children to a body positive environment can be very influential as they grow into adolescence.

“These kids are young, so they just don’t really understand the gravity of what is going on,” Krammer says. “I feel like bringing the kids can be a very intentional move, so it is one of those moments that reminds us this is bigger than us.”

SportsBraSquadATX has grown to be a powerful movement. The organization was also featured in Runner’s World magazine earlier this year.

People join the Facebook group simply because of the message and goal behind the hashtag. Mitchell said they have been asked multiple times if there are chapters in other cities.

They always respond: Start one.

“We want others to take the lead in their own hands,” Barnes says. “It would be really cool to see other chapters pop up around the country.”

Robert’s viral hashtag from 2016 has influenced women all over the country to embrace who they are. On June 24, 2017, women from over 17 cities hosted meetups to participate in embracing what strength should look like.

Christensen said this community and the hashtag #SportsBraSquad represents a message which unifies people from across the nation.

“Different women from different backgrounds coming together and loving themselves and each other — that is what it is really about.” afm

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LIFESTYLE AUTHOR

Catherine Avril Morris

PHOTOGRAPHY

Sarah Siller

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CELEBRATING MOVEMENT Baranoff Elementary Students Run to Celebrate Marathon Kids Day

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t’s a steamy mid-September morning in southwest Austin. The sun rises over the trees near the outdoor track at Baranoff Elementary School as grinning firstgraders kick up dust with their heels, running the eighth-mile loop together.

Their shadows stretch long in the golden light, a hint that no matter how small in stature they might be today, they will grow tall. Their lives stretch out before them, filled with possibility.

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Marathon Kids Day 2019

It is Friday, September 13, and it is Marathon Kids Day by official proclamation by Austin Mayor Steve Adler.

The children run this morning in honor of this special day, but they would be running regardless — they are Marathon Kids. They run every day at school as part of this national program that began in Austin in 1995.

Most of the children wear tee-shirts and shorts, but plenty run in dresses or pants. There are even a few tutus in the crowd. Some hold hands with friends as they run.

A few fall down and quickly pick themselves up again, teaching themselves resilience with every lap they run.

Every child on the track looks determined, joyful and relaxed as they pump their legs and keep moving forward.

Teachers and administrators line the track, clapping and calling out encouragement as the children run through a makeshift finishers’ tent, complete with colorful streamers fluttering in the slight breeze, and burst out the other side to complete another loop. After a lap or two or three, some of the kids begin to slow down and start walking. Some stop for a high-five from a teacher or counselor. Some boast, “I ran eighty-seven laps!” Others claim they did even better: “I ran a hundred!”

It’s a natural thing for children to compete with themselves and their friends, but the teachers emphasize working together. “Great job!” one exclaims as her students begin to line up to return to class. “I saw some really good teamwork out there!”

Marathon Kids run clubs are in schools around the country, including 81 elementary schools across Austin Independent School District. The organization’s mission is simple: to get kids moving, instill in them a love of running and set them on the path toward a healthy lifestyle for the rest of their lives. This year, Marathon Kids Day is about celebrating the 30,000 students across the district who are participating in run clubs this school year, and the 500 teachers, administrators, counselors, nurses and other school staff members who prioritize movement during the school day.

“Research shows that kids need brain breaks,” says Baranoff Principal Beth Cantu, “and exercise helps with learning and stamina throughout the day. That’s one of the benefits of Marathon Kids.”

Baranoff P.E. teacher and Marathon Kids coach Kelli Page points out that the recommended minimum of moderate to vigorous exercise for children is 60 minutes per day, but many kids don’t have time to be active after school, especially as the seasons change and the sun begins setting earlier.

“Our physical education and wellness classes don’t meet the standard minutes,” Page says, “so we need the

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LIFESTYLE

“

“Research shows that kids need brain breaks, and exercise helps with learning and stamina throughout the day. That’s one of the benefits of Marathon Kids.”

WOW time to make up for that.”

WOW stands for Working Out for Wellness, an initiative that helps Austin students meet district requirements for daily physical activity outside of P.E. class. At Baranoff, 10 minutes of WOW time per day is dedicated specifically to Marathon Kids. Some students can run a full mile or more during that window.

“One of the main reasons we implemented Marathon Kids schoolwide was to tie it into our WOW program,” Page says. “It ties into cardiovascular fitness, which

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is part of coordinated school health, and it’s a structured activity for the students so they can actually see progress from the start of the year. How many laps can I do today versus how many can I do at the end of the year?”

Page also points out that Marathon Kids gives children opportunities to set goals. “[With Marathon Kids], when you make an accomplishment, you get a reward, so you’re motivated to keep going. It’s also something that we as teachers can model for kids, since we’re also active,” Page says. “We keep our own logs out in the hall by the doors, so kids can see what mile we’re on. They can see what we’re doing and see that it’s important for them to stay active and healthy as part of that 60 minutes a day of getting out and moving your body.”

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I have two children in elementary school in Austin ISD, yet I wasn’t aware my daughter was participating in Marathon Kids until she brought home a tee-shirt in first grade, her reward for reaching her first milestone — logging a cumulative marathon, or 26.2 miles. My daughter is an active kid. She also has Down syndrome, which means her joints are a bit loose; endurance and speed aren’t yet strong points for her. The Marathon Kids’ focus on cumulative mileage, logged at one’s own pace over time, is perfect for her.

In fact, it’s perfect for children of all fitness levels and abilities. As Coach Page points out, anyone can participate in Marathon Kids, including children with limited mobility.

“It doesn’t matter your age. You don’t need equipment — you just need to find a space to move your body,” she says.

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Students can run, walk, skip or dance to achieve their milestones.

They can use walkers or wheelchairs and go at any pace.

This year, my daughter is in second grade and my son is in first.

He loves running, frequently claiming he’s fast like The Flash. After watching his big sister bring home swag like laces and shoe tags last year, he was excited to start running with Marathon Kids this fall, too. I’m glad my children are being exposed to something so positive that is setting a firm foundation in the importance of physical activity — and the fun of it. It is a human, joyful thing to move your body. The gleeful smiles on the children’s faces at Baranoff as they run around the track speak to that.

But as modern lifestyles become more sedentary, it becomes tougher to make time for exercise

and motivate ourselves to do it.

Unfortunately, it is all too easy to get out of the habit of moving and lose touch with the joy that comes with physical activity.

“Some children don’t necessarily get the message at home about lifelong fitness,” says Vincent Brouillard, Coach Page’s co-teacher at Baranoff. “They get that message through us and seeing older students participate in the program. They look forward to it, and the little guys get really excited. They just enjoy being out here moving, just sharing the joy of exercise, and we enjoy showing them adults who try to stay fit and being role models for that.”

Marathon Kids CEO Cami Hawkins is present at Baranoff the morning of Marathon Kids Day, cheering the runners on and helping them celebrate.

“Marathon Kids is important,”

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Hawkins says, “because kids aren’t getting the physical activity that they need. Unfortunately, research shows that this is the first generation that will have a shorter life expectancy than their parents. To think that these kids are not going to be able to live as long because of the way that our lifestyles are now — it’s really unreal.”

Research shows only one in five children get the recommended minimum amount of physical activity per day.

“We really are kind of pushing a boulder up a hill,” Hawkins says. “As far as trying to get these kids reengaged with physical activity. But when you look around and see how happy they are, the joy — they’ve been out here running for 30 minutes now, in the heat, but they love it. And when they go inside to learn, their brains are going to be on fire.”

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

LIFESTYLE Hawkins feels Austin is lucky to have Marathon Kids incorporated into the school day, thanks to Michele Rusnak, the district P.E. coordinator, who adopted the program as the WOW curriculum almost five years ago.

“The district prioritizes physical activity in school,” Hawkins says, “which is really awesome for Austin, and for our kiddos.”

In Austin, only elementary schools participate, but Marathon Kids run clubs are in schools across the nation, including middle and high schools.

“There are a few high schools that use the Marathon Kids mileage logs, content and research,” Hawkins says, “to motivate their cross-country runners and teach them how to track and keep mileage plans. The mileage might change with the ages, but the basic plan is the same for everyone.”

Austin is known to be a fit city, and with Marathon Kids being

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district-wide, “we do see that the statistics in Austin are better than the national average,” Hawkins says, “which you would expect. At schools like Baranoff, the coaches have really adopted Marathon Kids as a culture. In Austin, we’re focused on the whole child, and Marathon Kids hits every single one of those tenets.”

She points to the CASEL Core Competencies, which emphasize social and emotional learning — the human process of managing our emotions, setting positive goals and achieving them, treating others with empathy and making responsible decisions.

Marathon Kids, Hawkins says, teaches children “to be empathetic, to know how to have a conversation about supporting one another, to be able to talk about the challenges that they’re facing. To be able to set goals together and achieve those goals little steps at a time — it’s amazing.”

Baranoff counselor Jane Tackett agrees.

“I’m a big fan of getting out and exercising, and I am always encouraging the kids to do the same, because exercise kicks in those endorphins, and it can make them not just physically healthy but also mentally healthy. That’s key to a successful life as well as to success in academics and sports.”

As the school counselor, Tackett sees even the youngest students dealing with heavy issues, and she sees the benefits of exercise in helping them manage their feelings and their bodies.

“The biggest thing for children is to understand how to control themselves,” Tackett says, “and exercise definitely helps.”

Despite the positive impact that Marathon Kids run clubs are having on children in schools across the district and country, many parents aren’t aware of the organization.

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“We work through the school, through the P.E. teachers, but it’s hard to reach all the way to the parents,” Hawkins says.

This year, for the first time, Marathon Kids is offering digital lap tracking as part of the program.

Teachers and run club coaches can download the free Marathon Kids app on their phones, and each student will receive an ID card they can scan at the end of each lap they run.

“It’s really a cool utility for the coaches,” says Hawkins, “They don’t have to tally miles and laps anymore; they can just scan and get the data. Marathon Kids will also get the data, so we can come in and help earlier if we learn that kids aren’t hitting their targets.”

Parents can also have access to their children’s data and can track their children’s miles and follow their achievements with them.

Spreading the word about Marathon Kids has been tough not just with parents, but with the broader community — even here in Austin, where the organization began. Run clubs are offered freeof-charge in schools, which means funding is an ongoing issue. In 2020, Marathon Kids will celebrate its 25th anniversary with TAG! Level Up, a festival-type event that promises to be a blast for all ages.

Local businesses will have the opportunity to get involved through sponsorships to support this important program and help Marathon Kids find much-needed funding.

At Baranoff, one first-grade girl passes other runners as she races toward the finishers’ tent, her feet pounding the track and determination plain on her face. Her shadow runs silently alongside her as the sun illuminates her path into her own future.

With Marathon Kids as a regular part of her day, helping her set healthy habits for a lifetime, her future promises to be that much brighter. afm

2019

HOT & NOT HOT YOGA. 30+ CLASSES. ALL FREE.

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December 30 - January 5

OUR READERS VOTED

I N A VA R I E T Y O F C AT E G O R I E S T O V O I C E S O M E O F T H E I R F AV O R I T E S T O R E S , P E O P L E , G Y M S , E AT E R I E S — ALL THE COMPONENTS OF A FIT A N D H E A LT H Y L I F E S T Y L E .

If your favorite didn’t make the list, let your voice be heard next year and vote for your favorite.

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

LIFESTYLE BEST STORE FOR FITNESS APPAREL AND GEAR RIDE 2 Lululemon ND

3RD Academy BEST SPA EXPERIENCE Milk and Honey 2 Lake Austin ND

3RD Viva Day Spa BEST STAYCATION Lake Austin 2 ND Austin Motel

3RD The Line Hotel BEST LOCAL NONPROFIT Austin Pets Alive 2 Gazelle Foundation ND

3RD Flatwater Foundation

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BEST OF

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LIFESTYLE

RIDE #1 Best Store for Fitness Apparel and Gear Both a place to sweat and shop, RIDE Indoor Cycling sells a small, but high-quality selection of fitness gear and apparel at both its downtown and Westlake studios.

Photo: Brian Fitzsimmons

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

DECEMBER

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BEST OF

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LIFESTYLE

BEST RUNNING SHOP TIE • Ready to Run • Texas Running Company

gary Clark Jr. #1 Best Local Artist Both born and raised in Austin, Gary Clark Jr. is the pride of the Austin music scene.

He is best known for his fusion of blues, rock and soul music with elements of hip hop and was one of the performers at this year’s Austin City Limits Music Festival.

Photo: Roger Ho

2ND Fleet Feet 3RD The Loop Running Supply BEST BIKE SHOP Bicycle Sport Shop 2 Bicycle World ND

3RD Mellow Johnny’s Bike Shop BEST HIKE AND BIKE TRAIL Townlake/Lady Bird Lake 2 Barton Creek Greenbelt ND

3RD Brushy Creek BEST VET CLINIC Westlake Animal Hospital 2ND Paz

3RD Urban Vet BEST PET FOOD STORE Tomlinsons 2 Healthy Pet ND

3RD Pets Mart BEST LIVE MUSIC VENUE ACL LIVE/Moody Theatre 2 Stubb’s ND

3RD Emo’s BEST LOCAL ARTIST Gary Clark Jr. 2 Bob Schneider ND

3RD Willie Nelson

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

NUTRITION BEST SMOOTHIE SHOP JuiceLand 2 Soup Peddler ND

3RD Blenders & Bowls BEST LOCAL COFFEE SHOP Patika 2ND Summermoon

3RD Jo’s BEST NON TACO FOOD TRUCK Paperboy

2

ND

TIE

• Arlo’s • Patrizi’s

Mueller #1 Best Farmer’s Market

3RD Garbo’s BEST TACO Tacodeli 2 Torchy’s ND

3RD Veracruz BEST HEALTH FOOD RESTAURANT Flower Child 2ND True Food Kitchen

3 Picnik RD

BEST BAR Whisler’s 2 The Roosevelt Room ND

3RD Nosh & Bevvy

BEST LOCAL WINE, BEER, OR SPIRIT Tito’s ND 2 Deep Eddy

3 Live Oak

BEST NUTRITIONIST Laurie Christine King 2 Carly Pollack ND

3RD Colleen Flynn

RD

BEST FARMERS MARKET Mueller 2ND Republic Square Downtown

3RD Lakeline

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BEST OF

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NUTRITION

TacoDeli #1 Best Taco TacoDeli tacos merge both creativity and authenticity using Mexican-inspired flavors and only quality and healthy ingredients.

Regulars love it for both the breakfast and lunch tacos, as well as its salsas.

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

Camp Gladiator #1 Best Bootcamp Camp Gladiator is an outdoor group fitness program that incorporates both cardio and strength. Camps are led by a trainer and hosted at a variety of different locations throughout Austin, as well as nationwide.

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BEST OF

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FITNESS

FITNESS BEST PLACE TO WORKOUT (CENTRAL AUSTIN) Love Cycling 2 Pure Pilates Austin (downtown) ND

3RD Castle Hill Fitness (downtown) BEST PLACE TO WORKOUT (NORTH AUSTIN) Regymen Fitness 2 Lions Krav Maga ND

3RD UpReach CrossFit BEST PLACE TO WORKOUT (SOUTH AUSTIN) Atomic Athlete 2 Pure Pilates Austin (South Lamar) ND

3RD The Peach House BEST PLACE TO WORKOUT (EAST AUSTIN) Athletic Outcomes 2 ND Austin Bouldering Project

3RD Urban Lagree BEST PLACE TO WORKOUT (WEST AUSTIN) Hill Country Indoor 2 Castle Hill Fitness (Westlake) ND

3RD Ride Indoor Cycling (Westlake) BEST BOOTCAMP Camp Gladiator 2 Barefoot Bootcamp (Trufusion) ND

3RD HEAT Bootcamp

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

BEST STRENGTH & CONDITIONING GYM Atomic Athlete 2 UpReach CrossFit ND

3RD Bear Creek BEST YOGA STUDIO Practice Yoga 2 Black Swan ND

3RD Wanderlust BEST BARRE, PILATES, LAGREE

Practice Yoga #1 Best Yoga Studio

Pure Barre 2ND Pure Pilates Austin

Practice Yoga is a donation-based yoga studio in downtown Austin. Practice Yoga offers a variety of different type classes and workshops, as well as teaching training. All classes are walk-in and have a suggested $10-20 donation.

3RD MOD Fitness BEST CYCLING STUDIO Ride Indoor Cycling 2 Love Cycling ND

3RD SoulCycle

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BEST OF

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FITNESS

Sprint Squad #1 Best Free Community Workout Sprint Squad is a free “sprinting meet up for people who hate to sprint.” With a vision toward movement and connection, Sprint Squad is hosted every Saturday at 10 a.m. at Roy Guerrero Park. All levels are welcome.

Photo: Nico Loayza

BEST BOXING/MMA GYM Knockout Austin 2ND Lion’s Krav Maga

3RD Fight Club BEST FREE COMMUNITY WORKOUT

BEST YOGA INSTRUCTOR Raina Gradford 2ND Shelby Autrey

Sprint Squad ND 2 November Project

3RD Diana Wilcox

3RD Summer Sunset Series BEST PERSONAL TRAINER

BEST BARRE/PILATES/ LAGREE INSTRUCTOR

Laurie Christine King 2 Izzy El-Ubaydy

Holly Phinney 2 Anika Jones Schoenbaum

3RD Kim Eagle

3RD Caitlin Fennessy

ND

ND

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

Editor’s Pick FAVORITE WORKOUTS IN AUSTIN Get Out Girl with Cindy Present Ignite Your Life with Kathleen Parker A Personal Training Session with Jeremy Hills

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2019

BEST OF

BEST CYCLING INSTRUCTOR Alana Woolf 2ND David Garza

3RD Megan Knight

BEST AMBASSADOR TO AUSTIN’S HEALTH & FITNESS COMMUNITY Laurie Christine King 2 ND Caprice Richards

3 Izzy El-Ubaydy

|

FITNESS

BEST CYCLING EVENT Hill Country Ride for AIDS 2ND LIVESTRONG Challenge

3RD Driveway Series

RD

BEST RUNNING COACH Gilbert Tuhabonye ND 2 Erik Stanley

3 Chris McClung RD

BEST GROUP FITNESS INSTRUCTOR Cole Cragin ND 2 Mark Tovar

HARDEST WORKOUT IN AUSTIN Camp Gladiator 2 Atomic Athlete ND

3RD Regymen Fitness BEST RACE/RUN Capitol 10K 2 ND Run For Water

3RD Turkey Trot

3RD Justin Adams BEST TRAIL RUNNING RACE

BEST FITNESS COMPETITION CG Games 2 Austin’s Fittest ND

3RD The Fittest Experience BEST NEW GYM Regymen Fitness 2 TruFusion ND

3RD Atomic Outpost

Texas Switchback 2 Spartan Trail Race ND

Cap10k #1 Best Race/Run

3RD Ragnar Relay Series

Approaching its 43rd year in 2020, The Statesman Capitol 10K is the largest 10K race in Texas and one of the top 10 in the nation.

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

WELLNESS BEST PHYSICAL THERAPIST Carter Physiotherapy/ Jarod Carter

2 ND Quantum Physical Therapy (Dr.’s Sarah & Brenda)

3 Mondo Sports Therapy RD

(Dr.’s Pieter Kroon & Katie Gwyn)

BEST OB/GYN DOCTOR Dr. Christopher Seeker 2 Dr. Allison Anderson ND

3RD Dr. Jennifer Summers BEST COSMETIC SURGEON Snyder Plastic Surgery 2 ND Dr. Ashley Gordon

3RD Dr. Rocco Piazza BEST ACUPUNCTURIST Lucas Brown 2 Matthew Kirsch ND

3RD Chanelle MacNab

Snyder Plastic Surgery #1 Best Cosmetic Surgeon

BEST ORTHOPEDIC DOCTOR Dr. John McDonald 2 ND Dr. Scott Welsh

A husband and wife duo, Dr. Ned Snyder leads the team at Snyder Plastic Surgery, while Dr. Renee Snyder leads Snyder Dermatology. Both Ned and Renee are well respected among their peers, and offer the unique and compassionate care for each of their patients.

Photo: Brian Fitzsimmons

3RD Dr. Matthew Driscoll BEST DERMATOLOGIST Westlake Dermatology 2 Snyder Dermatology ND

3RD Sanova Dermatology

DECEMBER

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BEST OF

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WELLNESS

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

St. David’s Medical Center

#1 Best Hospital With more than 119 sites across Central Texas, St. David’s HealthCare includes seven of the area’s leading hospitals and is one of the largest health systems in Texas.

DECEMBER

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2019

BEST OF

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WELLNESS

John Howard #1 Best Mental Health Professional John Howard is a psychotherapist, educator and spiritual leader here in Austin. He offers a variety of counseling services including couples therapy, individual counseling and therapy for depression and anxiety.

Photo: Brian Fitzsimmons

BEST HOSPITAL St. David’s Medical Center 2 Seton Medical Center ND

3RD Dell Children’s Medical Center BEST DENTIST Dr. Summer Rydel 2 Dr. Michael Bell ND

3RD Dr. Matthew Horne BEST MASSAGE THERAPIST Nick Picchetti 2 Michelle Hittner ND

3RD LaQuanda Cotten BEST CHIROPRACTOR Daniel Gonzalez 2ND Noah Moos

3RD John Tuggle BEST PEDIATRICIAN Dr. Brian Temple ND 2 Dr. Thomas Dawson

3RD Dr. Jaime Ramirez BEST MED SPA Rejuvenate Austin 2ND Mint and Thyme

BEST MENTAL HEALTH PROFESSIONAL John Howard 2 Casey Lepper ND

3RD Tracy Carver BEST ALLERGIST Dr. Allen Lieberman 2 Dr. Edward Peters ND

3RD Dr. Robert Cook

3RD Kalologie 360 Spa

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

AUSTIN ANTHEM IS KEEPING SOCCER WEIRD AU T H O R : M E G A N K A P L O N P H OTO G R A P H Y: A L E X R U B I O

Still a year and a half from Austin FC’s first match, the professional soccer team’s supporters group, Austin Anthem, has begun building a community with strong values of inclusivity, enthusiasm and, of course, love for the beautiful game.

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Austin Anthem, the official fan club of Austin FC, marching in the Pride Parade this past August.

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ustin Anthem is not your typical supporters group.

The official fan club for Austin FC, Austin’s Major League Soccer team (which will play its first match in March 2021), Anthem was founded in 2013 as an advocacy group called MLS in Austin.

Initially, the group’s mission was exactly as it sounds — to bring an MLS team to Austin. But by fall of 2018, when all signs pointing to that dream finally become a reality, the group pivoted to its new goal, supporting Austin FC, and to that end, changed its name to Austin Anthem.

Now that it finally had its team, Anthem had new items on the agenda. Namely, defining what kind of supporters group it would be. The founders knew from the very

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beginning they wanted Anthem to be welcoming to all, and that mission has pervaded every part of the process. From picking t-shirts to providing input on the design of the stadium, to writing chants and picking songs for Zanate Musical Collective, the house band, to play.

“Austin is such a diverse town, and soccer is one of those sports that just crosses every boundary,” founder Josh Babetski says.

Soccer holds the title of the world’s most popular sport, and its fan base only continues to grow. But soccer fandom, especially in the United States, has a history of exclusivity.

“Before the MLS there was no soccer in the U.S., with the exception of the men’s national team, which — whatever,” Natalie Czimskey, Austin Anthem’s director of women’s engagement and a professor of communication sciences and disorders at

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“Austin is such a diverse town and soccer is one of those sports that just crosses every boundary.”

Sure, at that time, in the fall of 2018, the group consisted of mostly white men and a few women, mostly girlfriends and wives of other members, but they were conscious of their lack of diversity and knew it was a problem — a fact which thoroughly shocked and impressed Czimskey when she first got involved.

“This is wild that y’all are having these discussions and have this awareness about the need for inclusivity when, again, it’s largely a bunch of white guys,” Czimskey remembered thinking

after attending her first volunteer meeting. “This is really truly at the root and core of this group, trying to make it a group for everyone.”

No one said that was going to be easy, however, especially with a 100 percent volunteer staff, most of whom had zero prior experience in a similar organization.

“We’re trying to figure it out.

Nobody left us an instruction manual,” said Babetski, who by day runs program management for the software company projekt202. “Our goal is to be super inclusive and have everybody involved. I don’t

UT, says. “You had to find a bar or a location that was showing foreign games. Then you kind of had to maneuver your way in and prove yourself to these groups of people, these tiny groups of people that were just pocket-watching soccer.”

Things have changed, Czimskey continued, largely due to the shifting nature of the way we watch sports, but that air of exclusivity remains in many parts of American soccer culture.

For example, Czimskey had negative experiences in the past at supporters group events, where she felt like the other (male) attendees felt the need to quiz her to determine her level of soccer knowledge. But at her first Austin Anthem meeting, that didn’t happen.

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Celebrations erupting after the U.S. wins the Women’s World Cup on July 7 at Easy Tiger at The Linc, where Austin Anthem hosted its watch party.

know how to answer that for the Latinx community in Austin. I am not that guy. [I’m a] White Polish dude from Philly. I am absolutely not going to have that answer.”

To find the answers, Anthem created special interest groups, which include, so far, accessibility, families, Lady Birds (aka the women’s group, headed by Czimskey), Latinx, LGBTQQ, philanthropy and community, and the band. Anthem’s leaders then soughtout subject-matter experts in the community who were willing to join the team and head up engagement for each group.

“I can’t be a subject-matter expert on Latinx. Somebody else can’t be a subjectmatter expert on LGBTQQ,” Babetski says.

“Get somebody who is in those demos who understands that community and go, ‘OK, you are that point person to make sure we do not accidentally or intentionally do this community wrong and this community feels like they have somebody to go to.”

One of Anthem’s first moves in this direction was to bring on a translation team to make sure it reached Austin’s Spanishspeaking residents. Now, in addition to translations of the English-language articles and posts, there’s original Spanish-language content, a Spanish-language Twitter account, a Spanish-lanuage podcast, and of course the Latinx engagement group, with director Jorge Chavez at the helm.

From the beginning, said Chavez, a civil designer for the city of Austin, he could tell Anthem genuinely wanted to engage the Hispanic community by the use of #LosZanates as its signature hashtag.

“Zanates is the Spanish name for grackle,” Chavez explains. “It’s kind of self-explanatory why we use grackles — they’re loud, they’re obnoxious, wherever they are, there’s a bunch of them — and so, what attracted me about that aspect is that they could have used as their mascot the grackle. But they didn’t. They used los zanates. That was important to me. They want to be seen as not just a supporters group with a little bit of Spanish people in there. No, they see us as equals.”

“We want to prove that we’re backing our

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“No matter what culture or background you have or language you speak, just throw a soccer ball in a pitch and we have guys from all over the place playing with it.”

words,” Babetski says. “We’re not paying lip service to, ‘Oh, we want to be inclusive because our website is in Spanish.’ No, it’s, ‘We have Latin culture woven into the things that we do because we have a Latinx team. We have members whose families hail from many different countries who are saying this is a way we can approach this.’”

Anthem’s intention with its special interest groups is not to create many niche supporters groups under one umbrella name, but rather to be a truly inclusive and diverse, big group, which promotes community and conversation across the city.

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“It’s not really about making (the interest groups) special or different or even catering to them,” Czimskey says. “It’s not separate but equal or anything like that. It’s just, let’s make sure that our interests are thought of and provide a landing place if (the big group) is not where you want to start.”

Something about soccer makes it the perfect platform around which different groups can come together.

“You can go anywhere, be the most awkward person in the room, but if you bring up soccer, you have an immediate icebreaker,” Babetski says. “Now you go from wallflower to like we’re in the throes of ‘I hate that

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team,’ or ‘Your goalkeeper is...’ but you’re talking. You’re in an engaged conversation. Soccer will do that.”

“No matter what culture or background you have or language you speak just throw a soccer ball in a pitch and we have guys from all over the place playing with it,” Chavez echoed. “Someone from India has no problem watching a game from the German league or the Mexican league. They may not know the players, they may not know the teams, but they know this team is in black, this team is in red, there’s the ball. Simple.”

This unification, bonding and community building has already started happening, even though as Babetski pointed out, “we’ve got another yearplus before we kick a ball.”

“Now you see that diverse crosssection of people — people who wouldn’t talk to each other in line to get on an airplane — they’re hanging out, they’re friends, they’re starting relationships with each other,” Babetski says. “They’re getting each other to try different things or signing up for their clubs or their

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CrossFits or their volleyball teams.”

Anthem makes it clear that one particular group, however, will never be welcome in its ranks. Babetski calls them gatekeepers.

“People who are just like, ‘it should be this way and because you don’t do it that way, you’re somehow less validated in what you’re doing,’” Babetski explains.

Not only must Anthem battle to keep gatekeepers from infiltrating the group, but the org team also spends a lot of time figuring out how to avoid even the appearance of exclusivity. “[Someone might think] I don’t know what the offsides rule is, I don’t want to ask because I don’t want to seem like a dumb newb, therefore I’m not going to ask and I’m not going to get involved,” Babetski says. He went on to list other thoughts that might make someone hesitant to come out to an event: “I’m different. I’m nonbinary, I don’t speak English well. I haven’t lived here in Austin long. I don’t know anybody. I know too many people. Whatever that is. What is the thing that is stopping you from just taking the step and just coming out and hanging out?”

And just in case you were wondering, being an inclusive, welcoming supporters group will not equate to Austin Anthem being a bunch of polite, quiet and calm fans when March 2021 finally rolls around and they pack into the supporters section of Austin FC’s brand-new Domain-adjacent stadium.

“Nobody wants violence.

Nobody wants to hear racial slurs getting yelled,” Babetski says, acknowledging that soccer fans — hooligans, if you will — have a bit of a negative reputation that doesn’t fit with Anthem’s established values. “But on the other hand, you do want our end of the stadium to be full of people screaming their brains out, yelling,

cheering, taunting the opposition.”

“Inclusive” has evolved to mean a lot of different things in the past year since Anthem released its new name, branding and purpose. It has meant encouraging Austin FC to design a stadium that will accomodate all kinds of people, advocating for wheelchair accessibility, sensory inclusion rooms, nursing/childcare rooms, perhaps a family-friendly supporters section.

It has also meant planning a wide variety of events so that there will be something for everyone. Certainly breweries and bars and watch parties are popular, but Anthem knows that not everyone drinks or feels comfortable at a bar, so the group has made family friendly events and events at more food-focused or neutral locations a priority.

Over the summer, Anthem

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hosted watch parties for the Women’s World Cup, including one for the final match that absolutely packed Easy Tiger at The Linc. With the Latin-inspired horns and drums of the Zanate Musical Collective, also known as La Murga, leading the way, Anthem marched in the Pride parade and the Dia de los Muertos parade and has been on the sidelines at almost every home UT women’s soccer match this season.

“We’re all trying to build something that speaks to the most people,” Babetski says. “It’s probably the weirdest social club you’ll ever get involved in.”

Which of course makes it the perfect supporters group for Austin’s very first professional sports team. afm

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

WELLNESS

Roger Davis, APRN

S P O N S O R E D B Y:

Sonex Therapy

WELLNESS

FAQ

OSTEOARTHRITIS Millions of Americans — and undoubtedly many of AFM readers — suffer from the debilitating effects of osteoarthritis. But new research and treatments are helping those with OA get active again.

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joint. As it progresses over time, the cartilage can completely wear away leading to bone-on-bone and additional damage and pain.

AFM: We always hear about the cartilage, but why is

subchondral bone important?

Dr. Sieg: The articular cartilage is basically the cap of the bone at the surface of a joint that provides the smooth surface for motion and shock absorption, and is typically all that is thought to degenerate with OA. The subchondral bone is the bone directly adjacent to the cartilage that provides the blood supply and nourishment to the cartilage. With OA, the subchondral bone becomes hypomineralized (deficient in minerals) due to a lack of blood flow and healing factors, and develops cysts (voids) and subchondral sclerosis, which is the abnormal hardening of the interface between the cartilage and the bone. This contributes to further degeneration of the cartilage that it is responsible for nourishing.

e discussed osteoarthritis with Dr. Ryan Sieg, Orthopedic Surgeon and Medical Director of Sonex Therapy and President, Sean Vieira.

AFM: How is OA traditionally treated?

AFM: What is Osteoarthritis (OA)?

Dr. Sieg: There is no cure for OA. Patients usually progress from NSAIDs to viscosupplements or cortisone injections to joint replacement. Of course, replacement is where the cartilage and subchondral bone are removed

Dr. Sieg: OA is a degeneration of the articular cartilage and the underlying subchondral bone that causes pain and loss of function to the affected

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and replaced with plastic or metal. It is a high-risk surgery, the joint doesn’t function as well, and the parts don’t last forever. There is also a risk of infection. That is why it is normally reserved for patients over 60.

President, Sean Vieira

AFM: Tell us about your

OsteoWave treatment, what is it?

Sean: OsteoWave is our Highenergy Shock Wave Therapy (HeSWT) treatment for OA. With our FDA approved device, we apply focused high-energy acoustic waves to the arthritic joint to increase blood flow and stimulate the body’s regenerative process.

The treatment results in a significant decrease in pain and increase in function of the affected joint. It is completed in office and lasts about 30 minutes with only 1-3 treatments required depending on the severity of OA.

AFM: How does OsteoWave

help with OA? Sean: Many OA treatments focus on the soft cartilage without consideration given to the injured subchondral bone just under the cartilage, which is responsible for

the nourishment of the cartilage.

HeSWT was proven long ago to successfully treat non-union bone fractures by stimulating the development of new blood vessels and formation of new bone. It essentially makes the sick bone healthy again.

The defects found in non-union bone fractures are the same as those found in subchondral bone with OA. With OsteoWave, we improve the health of the subchondral bone that is responsible for the health of the adjacent cartilage to provide longterm relief.

AFM: What about Stem Cell

therapy and injections?

Dr. Sieg: Stem Cell therapy attempts to treat the cartilage with immature cells that in theory are supposed to figure out how to turn into mature joint cells and heal the degenerating cartilage. It is very expensive and carries a risk of infection because it is injected into the joint with a needle. There are no studies showing it to be more effective than a placebo for any joint injury. There is also strong evidence against the use of other joint injections according to the American Academy of

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Orthopedic Surgeons because they do not provide any significant benefit. This will likely be the same for Stem Cell therapy as the cells die off within a few days and any relief is short-lived. By comparison, OsteoWave is less expensive, noninvasive and has over 20 years of research supporting its safety and efficacy for numerous musculoskeletal injuries.

AFM: Anything else you would

like our readers to know?

Sean: If you are suffering from mild to severe osteoarthritis and would like a non-invasive treatment that will decrease your pain and increase your function, give us a call. You now have an option to drugs, injections and surgery for relief. We would love nothing more than to help you get back to life pain free. afm

SONEX THERAPY 11851 Jollyville Rd, Suite 203 Austin, TX 78759

Schedule Your Appointment Today 512.646.1500 sonextherapy.com

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

WELLNESS AUTHOR

Kate Harveston

SEVEN WAYS STRESS MANIFESTS IN THE BODY How your stress is affecting you.

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tress takes a toll on your quality of life. It can cause emotional and mental difficulties such as anxiety. Also, chronic stress causes physiological changes that can result in ongoing health woes.

What are the physical symptoms of stress? How does it typically manifest in the body? Once you know the signs, you can seek ways to decompress.

1 GRINDING YOUR TEETH When you feel fear, you unconsciously clench your teeth to absorb a blow. However, stress causes a condition called bruxism, which causes you to constantly tighten or grind your teeth.

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Grinding your teeth can cost you a fortune in pricey dental work. Excessive clenching wears down enamel, making you prone to cavities. Additionally, clamping down too hard can crack teeth. This habit also causes aching jaws and headaches.

2 RACING HEARTBEAT Your body releases the hormones adrenaline and cortisol to prepare you for fight-or-flight.

While this can help you if a mugger threatens you in a dark alley, it creates negative health outcomes when you’re always stressed.

If you’ve ever experienced a panic attack, you know your heart pounds and races. Over time, this stresses the arteries and veins surrounding the heart, increasing your risk

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NOTE: Stress mani-

fests in the body in many different ways, but symptoms can often be similar to ones of other health conditions. Therefore, seek medical attention to rule them out.

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Chronic fatigue

of cardiovascular disease and stroke.

Chronic stress also changes the way your blood clots, further elevating risk.

3 BOTHERSOME BREAKOUTS Stress leads to hormonal changes, which can result in acne. Many people, especially women, experience a pimple or two during such fluctuations. But tension can cause unusual, widespread breakouts.

You can treat occasional breakouts with over-the-counter acne creams. Seek medical attention if pimples become cystic or interfere with your quality of life. Prescription medications can banish blemishes

but may take time to work. The earlier you begin using these products, the quicker you see improvement.

4 PERPETUAL EXHAUSTION Currently, medical researchers disagree on whether adrenal fatigue qualifies as a real condition. Your adrenal glands sit atop your kidneys and release the stress hormone cortisol.

Scientists hypothesize that when you experience chronic stress, your body stops releasing adequate levels of this hormone, resulting in tiredness.

Whether or not you have an underlying hormonal imbalance, chronic stress can exhaust you. Try practicing

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

WELLNESS good sleep hygiene by going to bed and rising at roughly the same time each day. If sleep proves to be elusive, get up and sip chamomile or lavender tea while reading quietly, but not on a device. The blue light emitted by cellphones and tablets disturbs regular sleep cycles.

5 UPSET STOMACH

6 CONSTANT PAIN Did you know people who experience repeated abuse as children suffer chronic diseases more frequently as adults? Few things are more stressful than fearing that the people who care for you may harm you.

Even if you don’t develop a chronic inflammatory condition from undue pressure, you can endure severe pain. Many people carry tension in their upper back

By Leszek Glasner / Shutterstock (left

Some people experience extreme gastrointestinal distress as a result of stress. If you often

experience bouts of diarrhea and nausea, seek medical care to rule out an underlying disorder such as Crohn’s disease. However, if your doctor finds no such illness, consider your lifestyle.

Start practicing techniques like yoga and meditation to see if your symptoms alleviate. If not, consider seeking therapy to help you cope. You can also try an elimination diet to rule out sensitivity to certain substances.

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and neck. Others develop low-back aches or headaches. Relaxation techniques such as yoga and massage can help rub away the agony.

7 WEIGHT GAIN Some people forget to eat when they’re under stress. However, many respond by eating more as a coping mechanism, which can pack on added pounds quickly.

Research indicates excessive stress causes metabolic changes, influencing weight gain. One study revealed women who experience arguments at work or with spouses burn 104 fewer calories each day than non-frazzled women. You can pack on 11 extra pounds a year even if you change nothing else about your habits.

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HOW STRESS MANIFESTS IN THE BODY

Stress manifests in the body in many different ways. The effects of excess tension mirror those experienced by people with other health conditions. Therefore, it’s essential to seek medical attention to rule them out.

Once you know stress is the key, make adequate lifestyle changes. Adopt yoga and meditation or connect with a qualified therapist. afm

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Emily Effren

AUSTIN’S AROMATHERAPY GUIDE Uplift your mood and improve your health with aromatherapy this season.

F

ragrances have been known to have a dramatic effect on people’s moods. To dive deeper, fragrances not only can affect your mood, but your health as well. Enter essential oils, or aromatherapy, which is “the art and science of utilizing naturally extracted aromatic essences from plants to balance, harmonize and promote the health of body, mind and spirit, according to the National Association for Holistic Aromatherapy.

Here’s the 411 on essential oils and how to add them to your wellness routine.

What are essential oils?

“Essential oils are the kind of volatile liquids that are distilled from plants, so that could be things like seeds, bark, leaves — things like that,” says applied clinical nutritionist and herbalist Meg Dwyer.

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Typically utilized in holistic practices, essential oils are used in aromatherapy to treat/ ease symptoms such as stress, insomnia, stomach issues, menstrual cramps, respiratory issues and more, as well as increase someone’s overall health and well-being.

Why should someone use essential oils?

From easing headache tension to aiding sleep, essential oils are an excellent resource for natural healing.

“Essential oils are natural, relatively safe, affordable and readily available for you to use at home with confidence,” says holistic nurse and aromatherapy expert Valerie Cooklsey. “They are a botanicallyderived medicine that is not only pleasurable to use – but also are easily absorbed, less toxic to the body, do not create bacterial resistance

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and have the ability to effectively stimulate the immune system.”

Even though so many people adore three-wick autumn-esque scented candles, essential oils are healthier and much more beneficial to the human body.

“Essential oils are not magical or mystical things, nor a ‘new age’ practice. They are not the overpowering fragrances and synthetic chemicals found in malls or what is being marketed as aromatic products,” Cooksley says. “There is a world of difference between a scented, synthetic candle and several drops of genuine essential oil in an aromatherapy diffuser.”

How do I use essential oils?

Essential oils are capable of balancing, rejuvenating, invigorating and relaxing the body, says Cooksley.

While oils are typically used in a

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certain blends specifically for an individual, as some people could have negative or positive memories associated with different scents.

“I think that it definitely has an opportunity to help a lot of people, but I absolutely couldn’t say that it helps everyone,” Dwyer says. “Some people have a mental block there or they just don’t believe in it, but I do think that there is an opportunity for everyone to try it and see what experience they have.”

If someone is just starting to treat chronic symptoms or illnesses with essential oils, Cooksley says that people should practice patience as long-term issues will take longer to ease.

“With anything, there is no cure-all. People can definitely benefit from adding some beautiful essential oils to their everyday lives,” says Dwyer. “Try some and play and see what happens!” afm

diffuser, there are many other ways people can get the most out of these natural oils. Cooksley suggests using them during a shower, for a massage, in masks for the face and body, in a hot or cold compress, for a body wrap, in a bath and even as a rinse to gargle with for your throat.

One unique way to apply essential oils is to apply a small amount to the bottom of your feet, says Dwyer.

As there are so many nerve endings in the feet that the oils are absorbed better and more efficiently.

What are the best essential oils to use for fall/winter?

In the fall, Dwyer says people tend to utilize essential oils that will help boost their immune system, respiratory health and have a calming feeling as the time of year typically is accompanied by cold and flu season. A warming blend

Dwyer recommends is cinnamon, lemon, eucalyptus and rosemary.

This time of year typically calls for calming and grounding. Some essential oils that accompany the season change include cedarwood, ginger, frankincense, clove, cinnamon bark and pine.

Will essential oils and/or aromatherapy work for everyone?

“Because essential oils act directly on bacteria, viruses and fungi, you can expect good results for specific infections. However, if you are dealing with pain, one essential oil may work better for one person and not so well for another,” says Cooksley.

As we all know, every “body” is different when it comes to treatments and how people can respond in a variety of ways.

Cooksley emphasized that this is why aromatherapists will create

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“While aromatherapy can be used as a primary tool for healing, it should not be viewed as a replacement for medical/surgical treatment or diagnosis. Rather, it is a complementary or alternative therapy which promotes health and can assist your body during the healing process,” says Cooksley.

SEEK RELIEF WITH ESSENTIAL OILS:

Headache - lavender rolled on the temples can relieve tension, peppermint

Respiratory Issues - eucalyptus, peppermint Stomach ache - ginger, peppermint Nausea - ginger Insomnia - spikenard, lavender, sandalwood Mood - citrus, lemon, orange (depends on the person) Menstrual cramps - lavender, ylang ylang, chamomile, vanilla, sandalwood, castor oil, frankincense

Stress - chamomile, rose, lavender, lemon balm

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WRITTEN BY CAROLINE BETIK PHOTOS COURTESY OF CYNTHIA SALAZAR

ATHLETE SPOTLIGHT

CYNTHIA SALAZAR

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Cynthia Salazar never dreamed she would have the opportunity to run an international race. As a local Austinite working full time and owning her own physical training business, at 40 she decided to compete in a triathlon. Over 10 years later, she is ranked ninth nationally in the 55-59 age group per USAT National Rankings, and she plans to keep going.

How did you get into triathlons?

I was turning 40 and I decided for my 40th, I'm going to train for a triathlon — and that's what I did.

I started training when I was 39, found a program online — no coach, just me. I did the Tri CapTex and I won the masters. I was a nobody. I mean, no one knew me at all and I won masters. It was unbelievable.

How are you planning to improve your time for worlds?

“

We have a swim time, a cycling time and a run time and transition times in between all three of those.

The first transition slows me down because I have to get out of my wetsuit. When you come out from swimming, you still feel like you are in the wave wobbling around, and you're trying to get this wetsuit off and it's not working. I'll go look at the girls who beat me and see what their transition times were and just ask myself, ‘How do they get out of their suit so fast?’ If I can just cut seconds off the transitions.

My weakest event is swimming, so I've been swimming a little more right now during the off-season. I think if I swim more, I’ll get fast.

And I'm going to get someone to videotape me and watch my swimming style to see what I can do to improve my swimming.

The cycling — I don't have huge legs. So, I'm never going to be the

top cyclist. But for cycling, I’m pretty good because of all the exercises I do and the hills I do which is cycling in Colorado in the spring, so it really helps my race.

My running? I just have to make sure I do push myself in running a little bit, because if you don't train your legs to spin faster, then they are not going to when racing. To do that, I hit the track and do a bit of fartlek runs, which is where you slow down then speed up. Right now, it's focusing mostly on swimming. At Nationals, I was 30th coming out of the water out of 103.

Coming off the bike, I was 16, so I caught up a little bit. Coming on the run, I finished sixth, so I had to do all my catch up on the bike and swim. But if I can get a little faster on the swim, I can catch up to second or third by the run.

What have you learned from triathlon racing?

“

Self discipline is a big one, and gratification. And the experience of being able to compete with others in a friendly way. It's funny, you'll have somebody come up and say, “How old are you? Okay, you're not my age group. Okay, good.” It's funny. You meet a lot of people from all over. It's the gratification to see other people finish and the looks on their faces.

They may be walking or sprinting, but just to see the looks on their

Pre-race rituals?

“

I always have dark chocolate and a glass of red wine before a race. Then, I get everything ready the night before. [Putting] Other things in separate bags so I know my bike and cycling stuff, my running stuff and swimming stuff is all set. The night before, I'll have chicken with rice or quinoa and a vegetable. Usually that's my pre-race dinner. I keep it kind of just simple.

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faces when they cross the finish line is pretty cool.

I have also learned through all these races to start listening to my body, because I've had so many injuries. I used to ignore them and keep pushing on and then something terrible would happen. So, listening to your body, for sure.

What are some challenges that you have faced training and competitely running triathlons?

“

Stress fractures. I broke my leg back in 2016 in a race right before Nationals. Finding out I have osteoporosis — because of that, I am on a strict calcium protocol intake.

I try to eat a lot of foods that have calcium in it, too. And I do resistance training to keep that up. So, that is the major obstacle right now.

How do you train for triathlons?

How long are your workouts? What do you usually do to train?

“

Very sporadically right now. I have a very full-time job that I'm basically on call 24/7, as well as my personal training business on the side. When it’s not training season, it's a lot easier and I'm not getting up super early before I train my client and then before work. When I am in season, I sometimes have to get up even earlier to get a run in, shower and then go to one of my clients and then go to work.

Usually cycling will be my longest, so I have the indoor spinner I put my tri-bike on and that way, I'm still riding my bike. Those can go up to an hour and a half on the weekends. We will go on a Saturday morning ride for 52 miles on average. Sometimes for my runs, I'll go out. If I don't have time, I'll go to do a quick three-mile run.

Most of the time during the weekday mornings, I'll do a four- to four-and-a-half-mile run. Weekends,

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USA Triathlon National Championship

I'll do a six- to eight-mile run. I don't need to do any longer because my races are Olympic distance.

Swimming, I'm usually in the pool 45 minutes to an hour. And then I'm spinning indoors 45 minutes to an hour and a half. Outdoors is usually two to four hours.

Where are some of your favorite places to train here in Austin?

“

I like swimming at the Quarry, which is open water. I like running the Lady Bird trail because I can do the three, four, five, seven-mile loop depending on how much I feel like doing. And that can change once I start. I might feel good so I just extend with the seven-mile loop. The cycling I just enjoy, and I like it when we go to different places. I am never doing exactly the same route. afm

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WORKOUT OF THE MONTH Check out how HIT Athletic develops athletes using a workout that focuses on speed and explosiveness.

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2019

DECEMBER

Personal Trainer, Shon Mitchell

POWER & EXPLOSIVENESS LATERAL BOX JUMPS WITH MEDICINE BALL

Athletes must be able to exert force in multiple directions. This exercise will work on lateral explosiveness as well as coordination.

Start with the box at your side while holding a medicine ball at your chest.

Squat and load the legs and then explode up and onto the box with both feet.

Step off the box on the other side and repeat the exercise remembering to land soft and under control.

Athlete, Tavian Tate

POWER SLAMS WITH MEDICINE BALL

This exercise will help athletes develop explosive power and speed.

Start standing nice and tall with medicine ball at your chest.

Next, load your legs and explode up while also driving the ball overhead. Your feet should be off the ground at this point. On the descent, the athlete drives the medicine ball into the ground as hard as they can.

Repeat this process with some tempo between the reps.

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FITNESS

LUNGE SPLIT JUMPS WITH MEDICINE BALL

This is a great plyometric exercise that will help strengthen glutes, quads, hip flexors and even your calves. It also helps develop stability and coordination.

Start by holding the medicine ball at the chest with one leg forward and the other leg back sinking down into a deep lunge.

You will generate power during each push-off phase as you load the feet, ankles, knees and hips with your body weight. Quickly drive upward during the transition to the next lunge.

As you land softly, maintain a balanced foot position, keeping the hips back and allowing the hips and knees to bend deeply to absorb the landing.

Repeat this process keeping a good tempo between the lunges.

SPEED & SPRINT MECHANICS FORWARD SPRINT WITH RESISTANCE BAND

Using resistance bands for this exercise will help develop speed and explosive lower body power. .

With the resistance band sitting around the waist, you will begin in a split stance start with good posture and a good forward lean. As you begin, throw your arms back and forward (hips to lips) while keeping your head in neutral position.

In the lower body, drive your knees up while stepping over the opposite knee. The athlete will run on the balls of their feet, trying to limit the heel dipping or touching the ground.

Working distance can vary. Use a shorter distance to work on acceleration or a longer distance (20-30 yards) to work on top speed sprint mechanics.

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LATERAL SHUFFLE WITH RESISTANCE BAND

This exercise will develop lateral strength in the hips and will help improve lateral acceleration.

With the resistance band sitting around the waist, start in low athletic stance with slight forward lean and flat back. Keep your toes pointed forward and shuffle laterally, trying not to click the heels and moving a specified distance. Repeat this set in the opposite direction.

BACK PEDAL WITH RESISTANCE BAND

This exercise will help develop explosive lower body power and will help improve balance and control while moving rapidly in a backward motion.

With the resistance band sitting just above the waist, you will face the trainer in low athletic stance. As you begin to backpedal, lean back into the band while pumping the arms. The arms should be fully engaged throughout the entire exercise and should stay bent at a 90 degree angle.

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CALENDAR DECEMBER 2019

Submit your event online at austinfitmagazine.com

Events AUSTIN’S FITTEST Del Valle High School D EC EM B ER 7

DECEMBER 1

Blue Man Group in Austin Long Center for the Performing Arts Created in the late 80s, Blue Man Group is more than just an entertaining show - it’s an unforgettable experience!

Drums, lights and lots of blue paint is what is in store for it’s upcoming Austin audience. Did we mention they love audience participation? Count us in!

DECEMBER 4

2019 Business of Pride Gala W Austin Beginning at 6:30 p.m., the 2019 Business of Pride Gala will be an event that will

DECEMBER

celebrate Austin’s LGBTQIA+ business community and their success. In addition, there will also be a keynote speaker as well as a silent auction to benefit the Austin LGBT Chamber of Commerce Foundation’s scholarship fund.

relatable astrological videos for his followers. If you’re in need of a laugh-till-youcry kind of night, Skinner’s “Overcompensating” tour stop in Austin is bound to be an exciting and entertaining experience.

DECEMBER 5

DECEMBER 5

Benito Skinner

Jonathan Van Ness: Road to Beijing

Stateside at the Paramount If you follow @bennydrama7 on Instagram, chances are that you know what this comedy show has in store! The comedian and influencer is best known for his online presence, making skits and

ACL Live Hi hennies! One of our beloved members from the Fab Five will be making a stop in Austin for his Road to Beijing tour! If you have yet to get to know JVN, just know that you’ll be

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guaranteed to leave his comedy show with a gorgeous smile and positive vibes.

DECEMBER 7

Austin’s Fittest Del Valle High School Austin’s Fittest is a community-wide event focused on shining a light on health and fitness for the masses while determining the fittest individuals and companies in Austin. The event consists of a series of ten professionally designed fitness tests that measure strength, endurance, balance, speed, precision, agility and power.

Compete individually or as a

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team of two and test your fitness! Winners in each Division earn up to $500 in prizes and bragging rights!

DECEMBER 7

Jonas Brothers: Happiness Begins Tour Frank Erwin Center If you’ve been out of the loop, the Jonas Brothers are back together (finally!) and on tour! Making a stop on Austin, the trio will be accompanied by Bebe Rexha and Jordan McGraw for an unforgettable night.

You’ll be catching their Lovebug again!

DECEMBER 7-23

of brothers from Tulsa, Oklahoma will be back in Austin while on tour. Come out and feel the nostalgia as you MMMBop to their 90s classics all night long. (Hopefully they play some music from their Christmas album!)

DECEMBER 8

Hanson Emo’s Austin Tonight, let’s step back in time to the 90s, where long haircuts rule and boy bands thrive. Behold: Hanson!

Formed in 1992, the band

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DECEMBER 10- 23

Austin Trail of Lights 2019

DECEMBER 19

Zilker Park Near and dear to the hearts of all locals, the Austin Trail of Lights is back for its 55th year! If you’ve never been, this Austin tradition is one that can be perfect for a date night, a family night or just a night out with friends.

We can’t wait!

The Women’s Conference

The Nutcracker Austin The Long Center for the Performing Arts With a cast of over 200 dancers, this iconic, holiday show will be holding performances throughout the month of December.

Presented by the Georgia B. Lucas Foundation Fund, The Nutcracker will be a memorable performance and a perfect addition to Austin’s holiday season.

SCHEDULED MAINTENANCE (30K-60K-90K) TUNE UPS • ENGINES BREAKS • TRANSMISSION EXHAUST • CUSTOM MODS COLLISION • PAINT • BODY

ultimate cocktail experience will feature cocktails from some of Austin’s best mixologists. A 21 and up event, Austin’s cocktail fest will offer 20 different cocktails and a variety of ticket packages for Austinites to choose their cocktail experience.

DECEMBER 12

Movies in the Park at the Trail of Lights Zilker Park Austin Trail of Lights has partnered with the Austin Parks Foundation to screen a holiday film in the park.

Before the screening, there will be a storytime at 7:30 p.m. which will be followed by the film. Pick up some hot coco and come out for his holiday event that is guaranteed to be fun for the whole family!

DECEMBER 14

Austin Cocktail Fest Austin-American Statesman Beginning at 6 p.m., this

Embassy Suites by Hilton Austin Calling all Austin women!

The 2019 Women’s Conference is set to be a unique opportunity for women to network and be inspired from fellow, successful women in the community. This all-day event is planned to have workshops and breakout sessions that will go over success and goal-setting. Come out and grow your network with professional, Austin women in the community!

DECEMBER 31

HOLIDAY SPECIAL

Austin’s New Year Auditorium Shores Who would we be if we didn’t finish out 2019 with live music? This family-friendly event will feature four stages, 22 bands, art installations, fire dancers and more! Oh, and did we mention there will be a grand fireworks display?

Happy New Year Austin! See you in 2020!

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Candy Cane Course Georgetown

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Austin’s premier Massage School for over 30 years.

Spicewood

Dripping Springs F E B R UA R Y 2 9

La Primavera Road Race Lago Vista

81

•Flexible Schedules •Onsite Internship •6 &12 month Programs

TLCmassageschool.com

Get back on track Whether you’re at the top of your game, have a sports injury, or are just starting out on your wellness journey, we’re here to listen. Sports performance specialist Martha Pyron, MD, and the care team at Ascension Seton help you get on track and meet your fitness goals.

• Concussion testing & treatment • Comprehensive sports physicals • Fracture care

• Eating disorder assessment & treatment • Physical therapy & rehab • Massage therapy

Call 512-324-9270 to make an appointment Ascension Medical Group Seton Sports Medicine 3724 Executive Center Drive Suite G10 seton.net © Ascension 2019. All rights reserved.

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