February 2018 - People We Love

E L P O PE E W E V O L

BRETT TUTOR HOW THE NEW “TRADING SPACES” CARPENTER MANAGES HIS CAREER, BUSINESS, HEALTH, AND ADVENTUROUS LIFESTYLE ALSO! WHY YOU NEED SLEEP TO SEE FITNESS GAINS IS AVOCADO TOAST THE PERFECT MEAL? THRIVE IN YOUR RELATIONSHIPS AND BUSINESS FEBRUARY 2018

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WE’VE GOT A CRUSH ON YOU.

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kung(isfu saloon for lovers) things to do on a date at kung fu 1. See who can take a pickle shot the quickest. (But definitely don’t try more than twice. That could get dangerous.)

2. Grab two (free) skee ball lanes and see who can rack up the most points.

3. If you’re at the downtown location, keep your date away from Gio. He’s way too charming - you can’t risk that.

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Content

THE GOOD STUFF

THE TUTOR HOUSE PAGE 40

FUEL YOUR LIFE WITH LOVE PAGE 48

EIGHT WAYS MEN AND WOMEN RESPOND DIFFERENTLY TO EXERCISE PAGE 70 6

AU S T I N F I T M AG A Z I N E / F E B R UA RY 2 0 1 8

cover & contents photos by Brian Fitzsimmons

LOEWY LAW FIRM

Content Editor’s Letter 10 Contributors 11

#KeepAustinFit 14 Exposure 16

Ask Sam Now 18 The A-List 26

HIGHLIGHTS

New to Austin 36 Events 78

Rides + Races 80 Discover! 82

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NUTRITION Kale and Quinoa Salad with Grilled Steak 20 Is Avocado Toast the Perfect Meal? 22

WELLNESS Love Yourself Without Punishing Yourself 56 Accutane: Love It or Hate It? 62

LIFESTYLE Why Sleep is the Missing Piece 28 Nails and Brows 30

FITNESS Recovery Through Movement and Mindfulness 64 Race Day Shoes 68 Cater Your Fitness Routine to Your Personality 72

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top left photo by Picnik; bottom left photo by Andrew Masi; right photo by Weston Carls

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EDITOR’S LETTER The only constant is change, but that's not to say it is easy. We often resist change—even when our intuition is telling us that we need to evolve in order to heal or progress.

We set a resolution with absolute commitment but find ourselves back in our old habits a few weeks later. We intend to implement more selfcare or movement into our daily lives but blame our jobs or partners when we get off track. We spend a month of our lives doing some strict dietary protocol but neglect to take the 10 days following to get in touch with our bodies while reintroducing foods.

I do not believe that constantly striving for an idealistic version of health or physical fitness or spiritual enlightenment is effective. Trying to supress ingrained beliefs or preferences is an uphill battle. However, I do believe that we must reclaim the power we have to create a supportive reality where we don’t feel the need to apologize for being our true selves.

Embrace your imperfections and your process. If it’s time to make a change that supports your process, stop resisting. Choose to create an environment that is conducive to your own personal truth and development. If we don’t accept the opportunity we have in this short life to be our most authentic and centered selves, then we’re really doing ourselves and the world an injustice.

So stop apologizing to yourself or others for not living up to some preconceived standards. If we instead focus on aligning all aspects of our lives (i.e., work, relational, emotional, financial, spiritual, and physical), change begins to occur effortlessly. Our path becomes clearer, and things begin to fall into place. We can then stop fearing change and, instead, find curiosity and empowerment in our ability to mitigate undesired circumstances or outcomes. By trusting ourselves instead of fighting against ourselves, we become empowered to ignite genuine and productive change.

This issue is full of people who have uncompromisingly stayed true to themselves. We hope you find as much inspiration from their authenticity and passion as we do.

C

Keep Austin Fit,

Liz Harroun, Editor

THINGS I’M LOVING PRIV: From the app, you can schedule the salon or massage table to come to you! Choose your professional based on availability and service (inclduding beauty, wellness, and fitness), then get pampered or trained in the comfort of your own home! Because who wants to fight traffic after a great massage or workout?

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SNAP KITCHEN MEAL PLANNING: This new service from Snap has made starting off the new year with healthy eating almost too easy! With Whole30, low-carb, high-protein, paleo, and balance options, there’s something for everyone.

STUDIOHOP: For an affordable monthly membership fee, I can sign up for workout and yoga classes from a selection of top studios around Austin. Since membership includes up to four classes per month in another participating city, I even used it when I visited my family in Dallas.

When it comes to staying fit with diverse movement, this is the way to go!

photo by Brian Fitzsimmons

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

THANK YOU TO AFM’S CONTRIBUTORS WHO MAKE THIS MAGAZINE A WORTHY SOURCE OF HEALTH AND FITNESS INFORMATION IN AUSTIN.

EDITOR Liz Harroun CREATIVE DIRECTOR Weston Carls STAFF WRITER Arielle Olfers ADVERTISING CONSULTANTS Karen Dauskurdas, Betty Davis, Arielle Olfers WRITERS Carrie Barrett, Alex Masi, Dani Parsons, Travis Perkins, Jason Stude, Angela Vega, Stephanie Young PROOFREADER Danylle Salinas PHOTOGRAPHER Brian Fitzsimmons

GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES ads@austinfitmagazine.com 512.407.8383 EDITORIAL SUBMISSIONS liz@austinfitmagazine.com fitfocus@austinfitmagazine.com EVENT LISTINGS austinfitmagazine.com/events SUBSCRIPTIONS austinfitmagazine.com/subscribe 411 W. Monroe Ave. 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.

BEN HOUSE

AMY M. GABRIEL

JESSICA CLARK

LAURYN LAX

Ben House

Dr. House has worked as a strength and conditioning coach and nutritionist since 2006.

House was accepted to medical school without an undergraduate degree but elected to finish his degree and pursue a career in the health and fitness sector. He is currently lifting and practicing functional medicine after finishing his PhD and a multi-year metabolic health study within the Nutritional Sciences Department at UT Austin. House has numerous publications in peer reviewed scientific journals such as The International Journal of Obesity and has presented his work at multiple international conferences. His passion is researching, writing, and teaching. House puts out at least 300–500 pages of free content each year and now lives in Costa Rica with his wife Steph and their puppies, living the principles he asks others to build into their lives.

Amy Marie Gabriel

Amy is a freelance writer who specializes in feature stories on style, health, beauty, home decor, and travel. She is the editor-in-chief of Austin Tidbits, a contributor for the Austin Insider Guide, creator of curated guides for Rad Travel, and writer for several publications in New Orleans, where she lives part time. She is suitcase- and passport-ready at all times.

Jessica Clark

Jess Clark is a wellness professional who has called Austin home for over 15 years. With experience coaching multiple disciplines, fitness management, and marketing experience, and a Master’s Degree in Business Administration from Texas State University, Jessica has a genuine passion for health and fitness and offers a unique perspective on the business of fitness. Spending many years as a client, a trainer, and a business manager, she has insight on the best fitness and wellness experiences for all types of exercisers and recreationalists. She's always looking to try something new, taking on new challenges, and, most importantly, scouring the city for the best healthy restaurants and happy hours. You can find her at RIDE Indoor Cycling and HEAT Bootcamp, and she is also a District Manager and Lead Ambassador for Carbon38.

Lauryn Lax

Dr. Lauryn Lax is a Doctor of Occupational Therapy, Nutritional Therapy Practitioner, Functional Medicine Practitioner, author, and speaker in Austin. She has over 20 years of clinical and personal experience specializing in gut health, intuitive eating, food freedom, anxiety, hormone balance, and women's health. She is also a published journalist, and her work has been featured in Oxygen Magazine, Women's Health, Paleo Magazine, Breaking Muscle, CrossFit Inc, USA Today, ABC News, and CBS News. She operates a virtual Functional Medicine and Nutrition practice, Thrive Wellness & Recovery, LLC, working with clients around the world to reinvent the way their body looks, moves, and feels.

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Check out the online bonus article with our favorite self-care practices to treat yourself on Valentine’s Day—whether you’re single or not! photography by Weston Carls

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Getting vertical with Crispy.

ASK SAM Welcome to Sam’s hot sauna! Home of straight talk without the B.S. Open and frank advice on matters ranging from practical to taboo.

Topics of discussion include fitness, nutrition, and sex—so ask Sam now!

My migraines are maddening.

Any suggestions for alternative approaches to treat?

Dear Migraine Madness, No to pharmaceutical pills, which have dangerous side effects. Yes to these alternative approaches: dietary and nutritional changes, vitamins, herbs, acupuncture, acupressure, yoga/meditation, biofeedback, cold/heat therapy, aromatherapy, drink remedies, and the Cefaly device.

Dietary and Nutritional Tips: Seriously consider removing all processed foods and sugars, caffeine, red wine, legumes, dairy, and gluten. These foods can be migraine triggers.

Add a quality B-complex vitamin or magnesium supplement.

Drink Remedies: Mix Himalayan salt, fresh lemon juice, and filtered water for a tonic to flush the pain away.

Try G.O. (Green & Orange) Away Juice by combining ½ cup fresh spinach juice with 1 cup fresh carrot juice.

Wearable Solutions: An ice pack or heat pack for comfort is one of the easiest, cheapest remedies.

The Cefaly device is a batterypowered plastic band worn across the forehead. The band emits a low electrical current to stimulate nerves associated with migraine pain.

HAVE A QUESTION FOR SAM?

ASK SA M @ AU ST IN FITMAGA ZIN E. CO M

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De-stressors: Mix lavender oil and peppermint oil in your hands and rub on your forehead.

Yoga/Meditation: Migraines can be debilitating, and there is no single cure.

Try a variety of approaches until you find the winner. I strongly recommend starting with dietary and nutritional changes immediately.

Failed on my fitness New Year’s resolutions already. LOL. Help.

Dear Struggling,

I can’t help. You are the only one with the power to just do it.

You need to help yourself. You either want to or you don’t give a damn.

START WITH CREATING THE RIGHT GOAL FOR YOU—one you do give a damn about so you will stick with it. What’s a personal goal that will make a difference?

Be realistic and be specific!

STOP THE STUPIDITY. If your goal is to get an amazing job, but you’re not writing a quality resume or learning how to

succeed at the interview...you are going nowhere fast. If your goal is to drop 15 pounds, but you’re drinking an 800-calorie margarita or frappuccino every day, you will keep the fat on. Be realistic and be specific!

STOP QUITTING. If you have too many goals or set goals that are too big, you’ll

I’m the single one out of all my friends. I hate the Valentine’s Day hype.

Get me through the B.S. Dear Done-with-V-Day, People are manipulated by marketing and pressured by peers to make a bigger deal than necessary on V-Day! Valentine’s Day U.S. consumers spent over 18 billion dollars in 2017. Smart? I think not.

When you love someone, celebrate and appreciate it spontaneously, romantically, and unconditionally throughout the year. We shouldn’t need a holiday to remind us to be loving and romantic.

What is Valentine’s Day, anyway? The history of Valentine’s Day has been exaggerated and mutilated.

The Catholic Church recognizes at

get overwhelmed quickly and just let it go, push it to tomorrow… quit. If your goal is to work out daily and you’ve never worked out before, joining a gym or running is not going to work longterm. Be realistic and be specific!

STOP PUTTING EVERY POSITIVE CHANGE OFF UNTIL JANUARY. If you goal is to keep your house clean, pay your bills on time, drink more water, eat healthier…really?

That needs to be your goal?! Grow up, and work on being a better you daily simply because you are the top priority. You matter.

What you do or don’t do matters and affects you and others. Set important goals throughout the year, assess your progress, and reset your intentions with the will to succeed. Stop holding yourself back, and start doing!

least three different saints named Valentine.

In one story, Valentine defied an Emperor by performing marriage for young lovers in secret. He was put to death for his actions.

Another story suggests Valentine was killed for helping Christians escape Roman prisons where they were being tortured. He was put to death for his actions. Yet another legend tells us an imprisoned Valentine sent the first “valentine” greeting after he fell in love with a young girl (probably under 18). I’m not sure if he was put to death in that story.

Saint Valentine was built into a romantic hero. I’m mystified as to why we built him a multi-billion dollar holiday.

Applause to you for not being suckered in! It’s pretty much B.S. Now that the truth is out, forget about February 14, and spread the love daily, my friend!

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NUTRITION

BY JASON STUDE,

REGIONAL EXECUTIVE CHEF, BOILER NINE BAR + GRILL

KALE AND QUINOA SALAD WITH GRILLED STEAK THIS GRILLED STEAK AND RAW KALE AND RED QUINOA SALAD MAKES THE PERFECT VALENTINE’S DAY MEAL FOR TWO—OR MULTIPLY THE RECIPE TO HEALTHILY SATISFY A HUNGRY SUPER BOWL CROWD! This vibrant and healthy salad is delicious year round. It has the nutrients you need to eat on its own, but still pairs very well with any number of meats. One of the tricks to this salad is to incorporate ice-cold red grapes to give a refreshing surprise that makes you want to come back for another bite. It’s super approachable and a great platform for learning to create a satisfying meal when attempting to eat healthy.

Some key components of healthfulness include dressing that is low in fat by incorporating garbanzo beans (think a hummus vinaigrette) in lieu of dairy, and almost all of the ingredients are raw. The icy cold grapes are so satisfying they make every other bite an intermezzo to the next forkful.

Lastly, get every bit of this you can here in Austin. It’s really simple and a great way to eat healthfully. Kale, carrots, dill, onions, and extra virgin olive oil are so abundant in central Texas that you’d be missing out to not make a day of this at a farmers market or one of our many urban farms. This salad is nutrient dense, and at least 90 percent of this meal could support your local growers and community.

LAYERED AVOCADO HUMMUS (V)

Find the full kale and quinoa salad with grilled steak recipe on austinfitmagazine.com, or try it out at Boiler Nine Bar + Grill!

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photo by Weston Carls

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NUTRITION

BY TRAVIS PERKINS

IS AVOCADO TOAST THE PERFECT MEAL?

YOU’VE LIKELY HEARD ABOUT THE AVOCADO TOAST CRAZE, BUT WHY HAS THIS SIMPLE MEAL TURNED INTO A CULT-LIKE MOVEMENT? FIND OUT WHY NUTRITION SCIENCE PROVES THAT IT’S MORE THAN JUST AN INSTAGRAM-WORTHY TREND.

More than just Millennial hype, has Gen Y cracked the code on the most perfect breakfast for long days of crushing code and building artisanal crafts?

This millennial thinks so. I’m currently on year two of eating avocado toast almost daily and have no plans of slowing down the avo-train. I’ve taken this delectable treat all over the world. It has fueled long runs and mountain climbing expeditions–and even longer days in the office. In fact, I’m currently enjoying a nice plate of avocado toast as I write this piece.

My devotion to avocado toast is backed by two things: its inherent deliciousness and cold hard science.

Let us start on the surface-level attraction: SIMPLICITY: With only a few ingredients, it’s hard to get it wrong! I prefer ripe avocado, toasted whole grain bread, and just a drizzle of local honey on top.

FLAVOR: You can make it sweet, savory, and even a bit salty—if that’s your style.

AESTHETICS: Take any run-down shack of a bachelor pad, add a plate of avocado toast and coffee to the kitchen table, and voila! You’ve instantly transitioned from unemployed to aspiring young freelance tech entrepreneur.

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NUTRITION

Picnik

Now to the science: At a very basic level, our bodies run on three types of fuel: lipids (fats), proteins, and glucose (that typically comes from carbohydrates).

Good news: you can get all three of these fuel sources from your avocado toast!

Requirements of each vary with factors such as body composition, lifestyle, and sex—so design your toast to meet your specific needs. Let’s breakdown our ingredients relative to our body’s energy consumption needs: AVOCADO PROVIDES HEALTHY FATS (LIPIDS):

One of the trendiest superfoods, these fruits are high in monounsaturated fats

(from oleic acid), potassium (more than a banana), and fiber. Oleic acid is known as a “heart healthy” fatty acid, and research points to improved blood levels of LDL and HDL, lower risks of heart disease, and overall improved cardiovascular health with regular consumption.

TOPPINGS PROVIDE EXTRA PROTEIN AND OTHER NUTRIENTS: This is where we choose our own adventure! A good over medium egg or some hemp seeds will add more protein power to your toast (making great post-workout options). Some other popular topping options are sea salt, olive oil, local honey, and cracked pepper.

BREAD PROVIDES CARBS THAT ARE CONVERTED TO GLUCOSE: High in carbohydrates and a good source of plant protein, whole wheat toast will give your body and brain fast-acting energy for the day ahead!

Another favorite is sourdough bread, but keep in mind that it doesn’t contain as much protein or fiber as classic wheat bread.

However you decide to spread it, be sure to snap a cool pic so that all of your friends who aren’t currently eating avocado toast live vicariously through your good decisions.

DINING OUT? OUR FAVORITE GO-TO LOCAL SPOTS FOR SWEET, SAVORY GOODNESS

IRENE’S (DOWNTOWN): A hotbed for all things brunch in Austin, Irene’s gourmet avocado toast is known to cure hangovers and spark great conversation.

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PICNIK (MULTIPLE AUSTIN LOCATIONS): Offering a top-notch gluten-free option, Picnik Austin is spreading the love, one avocado at a time.

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DO YOUR THING COFFEE (MARFA, TEXAS): Okay, so Marfa isn’t technically local, but it may as well be, right?

This toast is worth the drive!

THE BREW & BREW (DOWNTOWN): Up the carbs with this Avocado Toast Bagel that’s bursting with flavor.

B&B features an eclectic mix of crunchy toppings including radishes, pomegranate seeds, and pepitas.

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LIFESTYLE

BY AFM STAFF

THE LIST The A-List is a curated list of our team’s favorite products and tips based on personal experience and expert advice.

Rodial GLAMOLASH Mascara XXL $28

Available at Dermstore.com Originally recommended by our good friend Chelsea Hardee of Flatwater Foundation, this mascara totally negates the need for expensive false lashes! It keeps your lashes long and strong through bike commutes to the office or a midday yoga session.

Bobbi Brown Blush $30 and Blush Brush $58

Available at Bobbibrowncosmetics.com This is a sheer powder blush with a matte finish that provides an idyllic rosy glow. Bobbi Brown prides itself on makeup that simply enhances natural beauty, and their blush line does just that! We also recommend their brushes—some of the best on the market.

Hourglass Veil Mineral Primer $54

Kiehl’s Eye Alert $23

Available at Nordstrom, Sephora, and Kiehl’s Everyone—male or female—needs a great base layer. Kiehl’s Eye Alert is the ideal pickme-up for early morning fitness classes or the long day ahead. The formula includes cooling extracts that ultimately hydrate the thinner skin of the eye area and caffeine to fight fatigue.

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Available at Sephora Hourglass’ primer feels so buttery smooth on your skin. This oilfree formula leaves a silky and airy texture, providing the perfect canvas for makeup. We love that it creates a literal veil over the skin, reducing the overall appearance of redness, pores, and wrinkles.

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bareMinerals Complexion Rescue Tinted Moisturizer Hydrating Gel Cream $30

Available at bareMinerals.com and Sephora This cream is a lifesaver during the dry winter months and lasts through an afternoon sweat session. It's the perfect gym bag and travel companion.

First Aid Beauty Triple Protection Skin Tint $34

Available at Firstaidbeauty.com With only one active ingredient (zinc oxide), this skin tint provides sun protection that feels weightless on the skin and lasts all day.

Beautycounter Sheer Lipstick in Twig $30

Fenty Beauty Killawatt Freestyle Highlighter $34

Available at Sephora Glow like Rihanna with her new makeup line, Fenty Beauty. This highlighter is perfect for your cheekbones, eyebrow bones, or collar bones–really anywhere that can use a little light! Luminizing and iridescent, this cream-powder hybrid will leave you feeling radiant and ready for anything.

NARS Creamy Radiant Concealer $30

Available at Sephora The perfect buildable medium- to full-coverage concealer, this is the staff favorite for covering dark under-eye circles and reducing fine lines.

This amazing concealer is free of parabens, sulfates, and phthalates and is comprised of a multi-active botanical blend that includes magnolia bark extract, grape seed extract, and vitamin E to help retain hydration and reduce redness. The best part?

It lasts all day!

Available at Beautycounter.com This award-winning lightweight lipstick is the perfect nude shade everyone’s been searching for. The Twig shade provides a neutral polished sheen, and the texture is lightweight and creamy!

Beautycounter colortests each shade to ensure it complements all skin tones. The lipstick also boasts no synthetic fragrance– just a hint of vanilla planifolia. The perfect lip color from day to night— just add a little gloss to make it pop for a night out on the town!

Urban Decay Naked Palette– Original $54

Available at Ulta and Nordstrom There are multiple Urban Decay Naked palettes, but we love the original palette best! It has 12 beautiful pigments for creating a neutral, smoky, or glitzy eye. Super versatile and great for everyday wear, the Naked Palettes are a makeup bag must.

Kat Von D Tattoo Liner $20

Available at Sephora This one changes the game as the first liquid eyeliner we’ve found with an effortless application thanks to the fine and supple brush tip. Create a variety of waterproof looks with ease!

Hourglass Arch Brow Sculpting Pencil $34

Available at Sephora Full brows are IN! The Hourglass Arch Brow Sculpting Pencil comes highly recommended by this month’s featured Arch Over Iris lash artist, McKenzy Windham. This pencil is great for filling in bald spots as well as creating dimension and fullness.

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LIFESTYLE

BY JESSICA CLARK

WHY SLEEP IS THE MISSING PIECE OF YOUR FITNESS PUZZLE IF YOU’RE LIKE MOST HEALTH-MINDED FOLKS, YOU’RE PROBABLY FOLLOWING SOME SORT OF ROUTINE TO GET IN SHAPE AND BURN OFF THAT WINTER LAYER. YOU’RE HITTING THE GYM, EATING HEALTHY, AND MAYBE EVEN LAYING OFF THE BOOZE FOR A FEW WEEKS. KUDOS! BUT, IF YOU’RE PUTTING ALL OF YOUR FOCUS ON NUTRITION AND EXERCISE, YOU COULD BE MISSING A BIG PIECE OF THE FAT LOSS, HORMONEBALANCING, AND MUSCLE-BUILDING PUZZLE—SLEEP. 28

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illustration by Clint Kadera

your Whole30 or Keto diet bye-bye. And as you know, your nutrition When you look at your current sleep habits and how many pounds directly impacts your energy levels and your workouts. Sleep poorly, you might be trying to lose, you’re likely to find a correlation. If eat poorly, train poorly. you’re sleeping fewer than seven hours per night, chances are Keeping in mind that this hormonal hot mess happened that you are having trouble reaching your fitness goals— after only two nights of less than ideal sleep, think and for good reason. Sleeping well is one of the about the consequences of chronic sleep deprivafoundational pillars of wellness because how many tion on your waistline. No wonder your old jeans hours of sleep you get affects your wellness and NUTRITION DIRECTLY IMPACTS YOUR ENERGY don’t fit. No wonder you hit snooze instead of waistline as much as how you eat and exercise.

LEVELS AND YOUR hitting the trail in the morning. No wonder you It also helps you manage stress and maintain WORKOUTS. struggle with that mid-afternoon caffeine or sugar optimal brain function. craving and can’t muster up the energy to hit the In terms of messing with your nutrition, getting SLEEP POORLY, gym after work. If you’re not sleeping enough and too few hours of sleep impacts the hormones EAT POORLY, are frustrated with your diet and exercise program, that regulate hunger (leptin and ghrelin), causing TRAIN POORLY. perhaps getting a little more shut-eye could be the an increase in appetite with cravings for starchy catalyst you need to rev up your fat-burning engine foods, which could explain your donut craving after and power your workouts. a late night. Getting only four hours of sleep per night So, how much sleep should you be getting each night? for only two nights in a row can cause a drop in leptin by According to the National Sleep Foundation, seven to nine hours up to 20 percent, which is the hormone responsible for telling your of sleep is ideal for most adults (20 to 70 years old). So, start to body to stop eating. Ghrelin also increases by nearly 30 percent, take note of your average sleep each week, and see where you which essentially tells your body to eat more—despite your actual can make some changes. satiety. So after only two nights of sleep deprivation, you can kiss

IMPROVE YOUR SLEEP HABITS IF YOU HAVE TROUBLE FALLING ASLEEP: ADD MORE OF THESE HEALTHY FOODS OR SUPPLEMENTS CONTAINING THESE MICRONUTRIENTS INTO YOUR REGULAR DIET: ALMONDS AND CASHEWS: rich in magnesium, a mineral which acts as a natural sedative when built up in

the system (meaning you should ingest these nuts daily for best results) SALMON: contains high amounts of omega-3 fatty acids, which can improve sleep, boost libido, and help prevent depression ASPARAGUS: helps our bodies naturally cleanse and is high in folate,

which improves mood and is essential for proper function of the cardiovascular system BANANAS: good source of melatonin and potassium, which help with sleep and normalizing our heartbeat CHEESE: good source of tryptophan, which releases the sleep hormone melatonin

IF YOU HAVE TROUBLE STAYING ASLEEP: DITCH THE EVENING GLASS OF WINE OR COCKTAIL for a few days to see how the quality of your sleep improves.

STOP DRINKING LIQUIDS AT LEAST ONE HOUR BEFORE BED, and try to use the restroom right before you turn in for the night to keep from waking in the middle of the night.

TRY ADJUSTING your bedroom temperature, flip your mattress, and invest in some new pillows.

Take an Epsom salt bath at night for magnesium absorption and relaxation— especially when stressed or sore. Add some lavender essential oil to the bath and a cup of chamomile tea by your side for the ultimate calming experience!

Try to turn off anything with a screen at least one hour before

bed. Not only does the light-emanating disturb your circadian rhythm, you could also find yourself feeling more anxious when you are over-stimulated that close to bedtime.

Ditch the midafternoon coffee. Try to limit caffeine usage in general—but especially after 3 p.m.

Most of these tips you can employ tonight to start getting more restful sleep immediately. If you sleep well tonight, you are more likely to eat a better breakfast tomorrow, which will lead to a better lunch and dinner. You’ll also have more energy to worout and be more likely to hit the gym. Eating well and exercising tomorrow will help you sleep better tomorrow night, which will hopefully start a streak of awesomeness that will help you drop those pounds and look and feel your best. From there, keep the streak alive! You’ll continue to thrive.

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LIFESTYLE

Nails and Brows WE SOUGHT OUT SOME OF THE HOTTEST SALONS IN AUSTIN TO GET SOME MAKEOVER TREATMENT. SEE THE BEAUTIFUL WORK OF SOME LOCAL NAIL AND BROW ARTISTS—AND LEARN WHY THESE EXPERTS DO WHAT THEY DO!

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MYTHBUSTERS Organic with Vitamins Dip powder manicures have become really popular lately, with many brands making marketing claims that they are packed with vitamins, organic, and safe. The truth is, these products are a form of acrylic and are only organic in the way a chemical is organic or inorganic—not certified organic or necessarily healthy for you.

The vitamins that are added do not penetrate the nail plate and really have no use other than a fancy marketing claim to make you think you are doing something healthy for your nails. Dip powder manicures can be safe for your nails if applied properly, but you really have to go to an experienced nail technician that follows the manufacturer's instructions and uses a quality product. Did you know the main ingredient in the glue used to apply dip powders is Ethyl 2-cyanoacrylate? That's the same main ingredient for Krazy Glue!

Rogue Plate Inspired Nails

photography by Weston Carls shot on location at LACQUER nail salon; modeled by Riley Blanks nail style by Oriel, @strongnails

So what can a girl do?

Do your research, and find a nail technician that is knowledgeable about the products they use or a reputable salon that does staff training regularly. The general rule of thumb is that products don't damage your nails—your nail technician does. Can you still get your SNS manicure? Sure, just make sure you have a skilled nail technician and know you aren't getting an "organic" manicure.

If it's too late and your nails are already damaged from dip powders or improper gel removals, try a nail strengthening treatment. We love IBX—it soaks into the nail plate and strengthens it from within. It even has the ability to repair damage. You'll have to commit to two to four treatments to see the best results, but it's definitely worth it.

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LIFESTYLE

Outdoor Voices Inspired Nails

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modeled by Gillian West nail style by Marlina Munoz @m.nails.m

Date Nights Inspired Nails

modeled by Shannon La Licorne nail style by Oriel, @strongnails

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LIFESTYLE

Women’s Grooming

With the correct brow shape, women appear to be lighter and refreshed, with or without makeup!

BEFORE

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modeled by Samantha Corrales brow expert McKenzy Windham

Men’s Grooming

Using handtweezing, men can achieve a polished look without the obvious finish you tend to see from other methods like waxing.

BEFORE

modeled by Chris Olfers

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new to LIFESTYLE

AUSTIN

Photo by Travis Hallmark

STUDIOS, SHOPS, AND ENTERTAINMENT FOR FITNESS-MINDED FOLKS

The Loop Running Supply 115 Sandra Muraida Way Ste 105b

The Loop Running Supply is the latest footwear and apparel destination created for the running community. Designed for athletes of all levels, The Loop offers a curated collection of everything from race day gear to routine running apparel.

Located in the heart of Austin, near the Ann and Roy Butler Hike-and-Bike Trail, this hot new avid runner’s spot is the perfect shopping destination for locals and tourists alike.

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Club Pilates 2712 Bee Cave Road

Club Pilates is now open in Rollingwood. The new studio teaches classes with the reformer, TRX, BOSU ball, barre, EXO-chair, mats, rollers, and more. Try your first intro class for free, and be prepared for a transformational, lifechanging workout.

Merit Coffee 222 West Ave, Ste 120

If you follow Austin’s favorite food bloggers, then you’ve probably seen this Instagramworthy coffee spot in the Seaholm District. Hailing from San Antonio, this is Merit’s first Austin location. The menu includes a variety of blends from Merit Roasting Co., snacks and pastries from celebrated San Antonio baker, Bakery Lorraine, Tacodeli breakfast tacos, juices from Juice Society, and donuts from Maybelle’s. And for the coffee aficionados out there, Merit has a specialty line of Morgan Geisha espressos, each with its own unique process—a must-try on your first visit! Merit Coffee is open from 6:30 a.m. to 9 p.m. on weekdays, 7 a.m. to 9 p.m. Saturday, and 7 a.m. to 6 p.m. on Sunday.

Rise Kickbox 1181 Airport Blvd, Ste 150 Facebook: RiseKickbox

Rise Kickbox is officially open at the corner of Airport Boulevard and 12th Street. Owners Fernando Bernstein and Jessica Drake bring over 20 years of fitness experience and are excited to offer classes to athletes of any level.

“Our goal is to empower Austin to rise and let their inner athlete shine through affordable, goal-oriented group kickboxing fitness classes performed in a welcome and positive environment,” said Drake. “Rise’s approach to self-defense through kickboxing is paired with the perfect blend of agility, plyometrics, resistance, core work, and strength training to help build a lean, toned physique,” said Bernstein. An introductory rate of $80/month for unlimited classes is available online, in-person, or through the MINDBODY app.

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LIFESTYLE

NEW TO AUSTIN

Yoga Pod Austin

Birds Barbershop

9333 Research Blvd Ste C-200

3736 Bee Caves Road, Ste 2

Yoga Pod has announced its new location in the Arboretum Crossing shopping center. A beautiful three-room studio will include a meditation room, luxurious showers and changing area, a retail and accessory shop, and an inviting lounge area.

Yoga Pod will offer yoga, fitness, and barre classes for all fitness levels. New members will receive a membership rate of $89/month.

Austin’s best barber shop opened its 10th location in West Lake Hills near Texas Honey Ham. "Westlake is the ideal location for Birds since it’s such a family-oriented community,” said Birds Barbershop co-founder, Jayson Rapaport. “We like to say the party is more fun when everyone is invited, which is why we’ve always focused on serving as the neighborhood’s go-to place for men, women, and kids to get a high-quality haircut, together.”

Haircuts are available for walk-ins or call-aheads, and color services are available by appointment.

Hill Country Indoor Sports and Fitness 13875 Bee Cave Parkway

The highly anticipated Hill Country Indoor facility is now open! This 140,000-square-foot facility offers indoor sports, fitness classes, specialized athletic training, and the newest Dancers Shape location. Hill Country Indoor also has private gym memberships, hitting and pitching tunnels, party and meeting room space, and healthy snacks. This incredible new facility has something for the whole family!

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THE TUTOR HOUSE

BY AMY MARIE GABRIEL

We are all allotted 24 hours each day.

No one gets more. No one gets less.

And yet some people seem to take each hour and squeeze the most they can out of it. Brett Tutor is that guy.

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PHOTOGRAPHY BY BRIAN FITZSIMMONS

“I HAD A ‘TRYINGNOT-TO-DOANYTHING DAY’ YESTERDAY, WHICH NEVER SEEMS TO WORK.” “I had a ‘trying-not-to-do-anything day’ yesterday, which never seems to work,” said Tutor, who founded and operates local home inspection business, Property Doctors, over coffee in East Austin. It’s the neighborhood he now calls home, having recently settled into a Greenbelt-adjacent house. A smart move, as it keeps him a quick shot to the airport for his many travels.

This includes the trips he took for his life-changing new role. Tutor will soon enter all our living rooms as the chiseled, affable carpenter in the return of TLC’s fan-beloved show, "Trading Spaces."

When I arrive at the cafe to meet Brett, he’s settled into a corner spot with a notebook on the table. The page has been sectioned off by boxes and within each he’s written a few words.

Perhaps it’s a list of all the reasons he loves his new East side digs, starting with the Austin Bouldering Project and ending with The Cowboy sandwich at Flyrite. Or maybe it’s song lyrics. Before giving me the scoop on his TLC gig, he tells me he’ll be in the studio that week to record new music with his brother for their band, The Tutor Brothers.

For a man of 32, Tutor’s life sounds a little like a "Choose Your Own Adventure" book. Following a rolling stone gathers no moss mentality, Tutor’s life ethos has taken him everywhere from the sandstone slots in Antelope Canyon to climbing ancient ruins in South America. Tutor is the kind of attractive that makes a waitress come over to refill coffee far more frequently than if you were dining alone. It’s also the kind that turns the heads of television execs.

Tutor learned to work with his hands from his home builder grandfather at an early age. Heading up a successful home inspection business, he seems perfectly suited to represent the ATX on the hit home renovation series. He’s also had a stint on the Discovery Channel show "Treasure Quest."

But Tutor tells me that to understand why he’s suited for the new rugged role, I needed a grasp on his adventurous background.

Born and raised in Georgetown, Tutor was as energetic and curious as a boy as he is now. When he wasn’t riding motorcycles or BMX bikes on the dirt jump track he and his brother built in their backyard

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or cracking homeruns over the fence, he was on the fairway practicing his swing which would earn him the title of a world-ranked golfer by his 12th birthday.

“I was this young, insatiable kid in the world trying to figure out who I was. I’ve always had so many passions,” Tutor explains.

His curiosities led him to various corners of the world. He spent a brief time studying mixed martial arts in Hilo, Hawaii. He picked up a job in Oregon as an adventure guide, learning white water rafting and rock climbing techniques while leading backcountry wilderness trips for troubled children. He signed up for the Air Force and was chosen to lead a 60-man squad on his very first day of Basic Training, but had to leave shortly thereafter because of a torn Achilles tendon.

“I have always had an adventure itch that I need to scratch sometimes,” Tutor says.

Nurturing his interest in humanitarianism, he spent time in Africa working with a relief group, volunteering at orphanages and slums in Kibera, an experience that affected him on a core level, he said.

“Seeing such a large amount of kids living and dying in such an awful environment like that can't help but change anyone who sees it,” Tutor says. “It was the most organic and authentic definition of the words love and community that I had seen in my life, and anyone who has been to a place like that knows exactly what I am talking about. I wanted to be a part of that.”

It stuck with him, and, ten years later, led him to start his nonprofit, Off the Grid International, an organization for creating solutions to human basic needs around the world.

“I learned that while I may not be able to change the world, I can absolutely change the world for a few people. And that's all I want.”

As sure-footed as the globetrotter Tutor is, he sort of stumbled onto the entertainment scene. Convinced by a girlfriend to meet with an agent to talk about becoming a stunt double, he found himself quickly thrown into screen roles.

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"Seven Days in Utopia."

“I didn’t know what to expect but I just kept saying yes. They asked me, ‘Can you sink a 30 foot putt?’ Yes. ‘Can you drive with silicone tires?’ Yes. ‘Can you walk ahead into the river and break a golf club over your leg?’

Yes. Saying yes has gotten me into a lot of new opportunities,” Tutor says.

The stunt work grew into a few commercial gigs—a Chevy spot here, a Dick’s Sporting Goods cameo there.

“It was good to do local spots instead of spots on a national level,” Tutor says. “People had a lot of patience with me. I got on the job training, and it was unexpected fun. It felt like I was doing something different and new.”

As is common in the world of entertainment, a few hosting and television opportunities that were presented to Tutor failed to come to fruition. Having recently ended his relationship and grappling with his mother’s cancer diagnosis, Brett suffered a rocky period.

“It was a lot. I wanted to make some changes,” Tutor explains.

“Most of the things that were adding to my life and pushing my life forward were not being done after 7 p.m. The things I was doing between 6 a.m. and noon were the things that changed my life.”

Brett turned his focus toward his mother, his music, and his business, growing his company and getting his nonprofit off the ground.

“I started to think that maybe the entertainment business stuff was a way to make music, raise money for my nonprofit, and give me the freedom to do it.

But when things weren’t working out with entertainment, I thought screw it—maybe I can just do it this way on my own,” Tutor says.

That’s when Tutor got the opportunity to be added to the cast for "Treasure Quest: Snake Island", a reality TV show that follows a crew of treasure hunters in search of legendary Incan treasure.

“It called for me to be in Argentina," Tutor says. "My agent didn’t want me to do it, but I was at a rock-bottom point. I needed to get away.”

Four weeks later, Tutor flew to South America to film season two of the popular show.

Replacing the snake expert, Tutor’s SWAT medic certification, wildlife experience, and licenses in rain water system and septic

installation made him the “survival skills guy.” And it was just what he needed to turn the emotional corner of his life.

“If you’re going through a hard time in life, go travel,” Tutor says. “One year is worth 10 years.”

Tutor stayed on to travel after filming, making his way to Patagonia and Mar Brava, seeking adventure and experiences, which included breaking a few ribs and contracting a sickness that took months to shake.

Not long after, he was plucked for a role in a movie that would take him to Cambodia for six weeks. After the film and a few subsequent months of traveling through Bali, Tutor heard the familiar call of Austin.

He went back to doing home inspections for his business. He renovated a 21-foot Airstream Sovereign made in the mid-90s that he named "Blue". He went skydiving. He started the process of getting his pilot’s license.

And sure enough, the moment he settled into an Austin lifestyle was when the opportunity for "Trading Spaces" came his way, kickstarting the next phase in his journey.

After a ten-year hiatus, the show will air this spring, and we’ll see Tutor help transform homes across the country, an experience Tutor considers fun, humbling, and exciting.

“I’ve done a lot of carpentry work, but it’s not like I was doing it all day everyday,” Tutor says. “Sure, I know how to build things, but I’ve never done it like this.

Trying to talk to camera and work at the same time...I put a nail through my finger!”

Having already filmed, Tutor has been able to ride the momentum of the show’s popularity alongside equally hunky alum, Ty Pennington.

“It’s really cool to see how excited people are about the show," Tutor says. "I’ve never watched a ton of TV. I didn’t realize how nuts people are about it. And now I get it. The budget is so low, the time frame so quick, and the designers so talented. That time constraint forces creativity. You’re doing things for people that people watching can actually see and go do.”

With his star on the rise, Tutor is taking it all in stride.

“The goal isn’t to be famous," Tutor says. "There’s no barometer.

It’s about being able to make a living doing something exciting and to be in a position to do all the things I love. If that’s happening, then I’m happy.”

As for a wife, kids and family of his own, it’s something he wants for himself.

“I don’t think it’s the chapter for that right now. I don’t think it’s the chapter after this chapter. But someday, definitely.”

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NEW YEAR,

NEW MEDAL EXPERIENCE THE 41ST

REGISTER NOW: 45 $

4.8.18

BENEFITING

PROFILES

FUEL YOUR LIFE WITH LOVE

THESE TWO ENTREPRENEURIAL COUPLES USE THEIR LOVE FOR EACH OTHER AND FOR THEIR PASSIONS TO THRIVE IN THEIR RELATIONSHIPS AND BUSINESSES. 48

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BY LIZ HARROUN

CRUSH 2.0 FROM CRUSHING ON EACH OTHER, TO FALLING IN LOVE, TO GETTING CRUSHED IN THEIR RELATIONSHIP AND BUSINESS– LANDER AND NOAH WRIGHT ARE BACK AT IT, CRUSHING THEIR DREAMS ONCE AGAIN!

Crush photography by Johnny P. George

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PROFILES

T

he resilience in Lander and Noah Wright is palpable. Just last year, we featured the couple in our Dynamic Duos issue, sharing their story on the launch of local boutique fitness studio, Crush Fitness. In that time, they’ve experienced the growth that comes with the hype of a fresh new studio in this town, as well as the struggle to maintain it. They’ve endured personal setbacks along the way—testing their marriage, ability to communicate, and even their personal health. Throughout this journey in business together, Lander and Noah express love as the driving force that has allowed them to overcome these hardships.

After the hype of opening a new fitness studio subsided last year, Lander and Noah faced challenges in their business and love lives. Business started to slow down, and they struggled with defining the boundaries between personal and business life.

“After the hype, it’s hard, because Austin loves new things, but you have to be legit in order to stay going forward,” says Lander.

“After the first 18 months, a couple of star instructors had left, and our marriage was kind of wacky because the business had been straining.”

They then had to decide if they wanted

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to keep running Crush as well how their marriage was going to survive if they were going to continue working together. Noah and Lander had always shared a passion for travel, and it had played an important role throughout their relationship. However, with the new studio and Noah’s two kids, they simply couldn’t find the time to take trips together anymore. To make matters more stressful, Crush had competition popping up, and Noah and Lander were dealing with a lawsuit involving their landlord.

“From the doors opening, until exactly two years and a month later, we didn’t make a dime,” says Noah.

They were looking to quick fixes both in their personal and business lives due to exhaustion and suffocation. They tried to sell, but Lander realized that the new owner would not do what she and Noah had started at Crush justice. Lander and Noah began to realize that the love, passion, and energy had to come directly from the source.

The fervent couple had always maintained that they were stronger together than apart, so instead of calling it quits, Lander and Noah decided to set up some boundaries and role separation. They started to bring in new instructors, including

the legendary David Garza, and the energy of the studio improved suddenly. They also remodeled the bathrooms and added a shower. Most importantly, they got back to the core of why they started Crush—their passion to share motivation and effective fitness with the community.

Noah and Lander took a break from their side business of flipping homes together— and even a temporary break from their marriage. They became more intentional about trusting each other in their separate roles in the Crush business instead of micromanaging. They set boundaries about when they did and did not talk about work.

They found that therapy was key—both as a couple and individually—to mending their marriage. Lander worked on releasing control of everything and instead focusing on the important things. Noah started to communicate more with Lander.

Retiring from a career as a professional athlete was particularly difficult for Noah. He attributed daily mindful awareness meditation as a huge factor in his recent personal development, especially after retirement when he was no longer able to process while grinding on the bike for hours every day. He said that cycling and other forms

of intense fitness force you into a meditative space because, after a painful sprint or interval, there’s literally nothing you can think about but to breathe. He stressed the importance of finding mindfulness outside of purely physical endeavors, since you will not always be able to push your heart and lungs in the same way to reach that state.

Lander has used individual therapy and intentional self-care to get to know herself better and work through hardships such as dealing with her mother’s recent illness.

Meanwhile, they were trying to get pregnant but dealing with fertility issues, some of which stemmed from Noah’s racing.

“It was two-fold. After I got done with racing, I did a testosterone replacement. When I went to the IVF appointment, there was no sperm. None. And I already had two kids, so it was a bit of a shocker,” explains Noah.

After getting sent to a more specialized doctor, he was told not to take the testosterone replacement anymore, which he had started after retirement. If you take testosterone supplements, the doctor explained, it can basically tell your brain you have enough and therefore not send any down to your testicles. Furthermore, they found a benign tumor that had been caused from an injury on the bike.

Noah explained this is a common problem in cyclists, that is often not talked about. “There’s a good rule of thumb that most cyclists don’t adhere to: If you lose feeling, then there’s a problem.”

Most cyclists, especially men, start to experience numbness in their sex organs after one or two hours. Even though it’s considered somewhat normal and something you just need to tough through, it should be

taken more seriously. You’re not only cutting off blood supply, but also breaking and squeezing all of the reproductive tubes, and sometimes they get crimped or don’t come back. Noah highly encourages cyclists to get custom bike saddles to prevent this issue.

“At the end of my racing career, I thought it must just get really tough in your 40s, because my energy level was completely scaling down," Noah says.

"That’s one of the reasons I tried testosterone after I retired. But the growth could have been there for years, slowly choking off supply, then the testicles had to make priority of living over making sperm.”

Within 90 days of getting the tumor removed and stopping the testosterone replacement, Noah was back to normal.

“We also figured out through this whole screening that I carry something called Fragile X, which can cause early menopause up to mental retardation,” Lander says. “Each generation, it gets stronger and stronger.”

Through IVF, they formed 64 embryos, only two of which were unaffected. They now have two healthy embryos—one male and one female. More than that, they have a greater understanding and appreciation for their business, marriage, and themselves as individuals.

As we wrapped up the interview, it was clear that Noah and Lander have come back even stronger. With contagious smiles, they headed off to a photoshoot at Crush and were traveling to Aspen together the following day for a fitness event. Their story, full of true grit and resilience, inspires us to overcome hardships so that we can crush our own dreams.

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Nonprofit. Community. Rowing.

Austin’s largest non-profit community rowing club Private Lessons, adult programs as well as middle and high school rowing programs Home of Nationally ranked Regattas

74 Trinity Street

Austinrowing.org 512.472.0726

PROFILES

BY DANI PARSONS

TRAVEL ADVENT BUSI

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TURE TO INESS VENTURE WE SAT DOWN WITH THE CO-FOUNDERS OF THE LOCAL AUSTIN TRAVEL NOTEBOOK COMPANY, ADVENTURE ASSIST, TO LEARN ABOUT THEIR STORIES, THE COMPANY, AND THE LIFE-CHANGING EFFECTS OF TRAVEL.

A

s the front door opened, vibrant pops of color greeted my view, and a warm smile welcomed me inside. We made our way to the kitchen table, my eyes taking in the space Jake Pritchard and April Onebane called home. Pieces they collected on their travels or in their pursuit to shop locally added the perfect touches to their minimal yet modern home—a true embodiment of the richness and lasting impact travel has had on their lives.

April and Jake currently call Austin home but have already set foot in more countries than most do in a lifetime. They have accomplished an impressive amount in the past decade, both together and independently of one another and their relationship. From hundreds of collective travel experiences to Jake serving in the Peace Corps to April starting her online clothing company, Piecology Vintage, it’s not hard to see their motivation to make their dreams and aspirations a tangible reality. To add to this list, in July of last year, they teamed up to co-found the travel-based adventure notebook, Adventure Assist— designed to help travelers prepare, document, and better connect to their travel destinations and experiences.

It was no surprise to discover that this notebook and the principles upon which it was designed truly mirrors the flexibility and passion in which April and Jake approach traveling and the choices they’ve made in their lives that have led them to where they are today.

“We spent a lot of time working on what we wanted [our notebooks] to look like so it could work for all kinds of different travelers.

Whether you've never traveled before or you travel all of the time, it’s very flexible, and that was important for us, because we wanted anyone to be able to use it if they thought it would be useful for them,” April explains.

For many, however, traveling often feels like a distant, unattainable concept. Whether it’s due to financial constraint, inability to take time away from work, or fear of the unfamiliar, more often than not we find ourselves making excuses for why we don’t go do certain things.

Pritchard and Onebane would argue that traveling is very achievable, but you have to make it a priority in your life if seeing the world is something you’re passionate about doing.

“I think the first step is just like deciding to go, right?”

Jake inquires confidently.

“And once you decide that, then you base everything else upon what's going to work for you and ask yourself ‘how is my trip going to work for me with where I’m at in my life?’” April adds, reflecting on the personal steps she takes when planning a trip.

She explains, “It’s like a commitment. If you want to do it and you don't feel like you can afford it, you have to be resourceful because there are ways that you can travel on a budget if you want to. I don't think it's as hard as people think.”

They went on to explain that the mental decision to “just do it” is the first step toward achieving a goal, whether it's starting a business, going to the gym, or traveling. Researching deals on flights, learning to travel lightly, minimally, and efficiently when possible, and cutting unnecessary spending to save up for a trip are all things they suggest doing to make travel affordable. More often than not, commitment comes with sacrifice, and traveling is no exception to this.

“There are little things you don't really realize that you are capable of, but you are. You totally are. Traveling lightly has helped me simplify my life.” Jake explains. “When you travel someplace with just a backpack, you realize you don't need a lot of stuff. Or if you're saving to go on a trip, you're cutting back from a lot of miscellaneous spending like snacking or coffee or cable, things that a lot of people love and and aren't willing to go without, but you totally don't need them. And how well you can go without some of those things can really improve your life–even when you're not planning to go travel. So I think just simplifying your life in general and knowing that it’s possible and okay and a good thing. That’s been a big takeaway for me.”

After making the initial decision to go somewhere, the duo recommends doing research about the place you’re traveling to and learning what the culture is like before hopping on the plane. They personally don’t like to plan out every single moment of a trip if it’s not necessary, enjoying the idea that they can adapt to how they’re feeling in the moment as the trip progresses.

Jake explains, “Spending a couple of hours travel planning or researching your travel destination can really transform the connection you have with the place, and when you're there, you have such a better understanding of where you are and why things work a certain way.”

However, sometimes an experience isn’t as great or enjoyable as

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PROFILES

you imagined it would be. Traveling can be lonely, shocking, and, at times, scary. Jake and April adamantly express that there’s no shame in just hanging out in your hotel room or hostel if you don’t feel like going out one day or even admitting to yourself that you’re not having a good time somewhere. Too often, we place this pressure on ourselves where we feel we have to enjoy something or feel we should be. Giving yourself permission to feel those negative feelings is an important coping mechanism if you’re not having a good experience in a new place.

“I have friend who traveled somewhere, and she really didn't like it, so she came home after a while,” April says.

“I think that’s okay, and people should realize that. It's alright to come home if you're feeling uneasy or unsafe or lonely...no one’s judging you for that,” Jake expresses supportingly.

It’s equally as important to understand that feeling uneasy or out of your comfort zone when traveling to a new place is expected and almost inevitable. Still, there are steps you can take to help overcome and cope with the doubt, anxiety, and unhappiness you experience on a trip. One way is to put yourself out there and make new friends while abroad. If you’re nervous about going somewhere by yourself, April recommends traveling somewhere where you already know one person or going with a friend. Staying in hostels where community living is normal, as well as using platforms like Airbnb, are great resources for connecting to locals in the city you’re visiting.

"Travel for me has become the feeling of what it's like being comfortable with the slightly uncomfortable,” Jake explains.

So much so that he would come home from traveling and do things by himself that he normally wouldn't have done alone before.

When you push yourself out of your comfort zone, traveling isn’t just something you experience and move on from. It becomes a part of you, and certain trips and memories can have a life-changing impact.

In many ways, this is undoubtedly apparent in April's and Jake’s lives. April’s first trip abroad was on an antique furniture buying trip to Belgium with her dad and stepmom the summer after she graduated high school. She fell in love with Europe and went back a few times before being inspired to start Pieceology Vintage—an online vintage clothing store she operates out of her home studio.

“It's pretty interesting to think about that because I never really connected the two of them together,” she says. “But they were very similar experiences. As far as my business now, I do basically what they did, but with clothing instead of with furniture.”

Jake, on the other hand, had a much different first travel experience that has woven and connected his life path. He studied Span-

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ish abroad in Costa Rica and later in Guatemala while in college.

“I remember getting out of the airport and into a van and and just looking around out the window and seeing a place completely new and different," Jake says. "It was my first time out of the country but also in a place that was still developing.”

After graduating, he decided to join the Peace Corps where he was placed in Nicaragua and spent two years as a Small Business Development volunteer.

“I think that was a big inspiration for me to create a business now,” Jake expresses. “In Nicaragua, I had preached that it's okay to be creative, it's okay to be different and take risks—as long as they are educated, smart risks.”

After this experience, Jake moved to Austin knowing he wanted to start a business before the age of thirty. Because traveling was something he and April shared a deep connection with and enjoyed doing together, it seemed only fitting to center their business around something for which they had a great understanding. So, they brainstormed and developed Adventure Assist—a travel notebook created for travelers, by travelers.

Whether you aspire to make traveling a priority in your life or simply have a place in mind you’ve always wanted to visit, Adventure Assist and its founders will be a source of inspiration as this new year with new adventure awaits.

Medicine In Motion Care for your active body Dr. Martha Pyron, MD and her team offer care for sports-related injuries, nutrition and fitness, and performance-based medical care.

They specialize in Urgent Care but at regular office prices as well as discounts for high deductible insurance plans, and cash pay patients.

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LOVING YOURSELF WITHOUT PUNISHING YOURSELF LOVING ONE’S BODY IS AN IMPORTANT ASPECT OF A HEALTHY LIFE, BUT IT CAN BE A SLIPPERY SLOPE IF YOU’RE SEEKING PERFECTION. IN HONOR OF NATIONAL EATING DISORDER AWARENESS WEEK (THE LAST WEEK OF FEBRUARY), WE TOOK A DEEP DIVE WITH DR. ALLISON CHASE, REGIONAL CLINICAL DIRECTOR OF THE EATING RECOVERY CENTER, ON EATING DISORDERS AND SELF-LOVE.

by CARRIE BARRETT and ANGELA VEGA

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illustration by Edgar Vega

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e all grapple with self-confidence and self-worth, no matter our age, gender, or athletic abilities. Oftentimes, the now popularized solution is focused on “learning to love yourself.” But, what is self-love?

Self-love is defined as “regard for one's own well-being and happiness.” Self-love is often associated with fancy pedicures, expensive shopping sprees, or a few glasses of wine. On the surface, it’s the “treat yo’ self” mentality that often addresses physical desires and shortsighted gains in happiness. Sometimes, it's in that pursuit of superficial “self-love” that things go off the rails when it comes to how we care for our bodies and minds. From gym memberships to the newest diet craze, we all seek ways to find that instant happiness. For many of us, concern with our health is, well, healthy. Sure, we may not love the number on the scale or we may grumble about how our jeans don't fit the way they used to, but we can still socialize and enjoy the freedom of living a balanced life.

For others, however, the pursuit of perfection and superficial self-love can lead to behaviors that impede what may be considered a “normal” existence. Disordered eating or, even worse, a potentially fatal eating disorder, can tip the balance scale into the danger zone.

Types of Eating Disorders

How do you even begin to discern disordered eating from an eating disorder? According to Dr. Chase, the lines can be extremely vague.

She describes disordered eating as, “engaging in varied eating patterns and behaviors that stray from being normal.” It may occur with less frequency and less severity, but disordered eating can certainly lead to an eating disorder if left unaddressed. Subtle forms of disordered eating are also difficult to pinpoint because, according to common societal messages, they can also be categorized as “healthy” or even the norm. People with disordered eating may engage in obsessive exercise or have a pervasive obsession with what types of food they eat. They may also suffer from anxiety over how they look, even if they are within a normal body weight. In an effort to lose weight, they may temporarily restrict or over-exercise.

For many, a disordered eating episode is all about instant gratification, like looking good for a wedding or an upcoming beach trip.

Unfortunately, gyms and ads for health products use this common sales tactic all of the time.

A diagnosable eating disorder, Dr. Chase explains, is incredibly

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severe and, very often, deep-rooted in both biological and environmental factors, including but not limited to, emotional anxiety, low self-esteem, depression, trauma, and shame. Many eating disorders begin during adolescence and the medical and physical consequences that come from an eating disorder are significant, stresses Dr. Chase.

“Someone who is anorexic is setting themselves up for osteoporosis, and that is not reversible,” Dr. Chase says. “The biggest consequence, especially for [femals] athletes, is that you can lose your period due to weight loss and/or intense levels of exercise.

With the loss of your period, your body’s reproductive system isn’t functioning. Without the estrogen your body needs, your bones aren’t getting the necessary levels of calcium.”

Someone who has bulimia is often able to hide their disorder because they can be in a normal weight range due to the excessive number of calories often consumed in a binge. However, bulimics also suffer devastating health effects from the compensatory behaviors like purging, abuse of laxatives, or over-exercising. Extreme dehydration and electrolyte imbalance are common. Teeth and esophagus corrosion are also prevalent.

An eating disorder that often gets overlooked, according to Dr. Chase, is binge eating disorder. These sufferers are seen as some-

"It’s the rigidity in their mindset that keeps them from really having a more fulfilled life," Dr. Chase says ." Anytime you’re that restrictive, there’s always a downside.”

Social Media...What is Reality?

photo by freepik.com

Well, let’s be honest with ourselves here. Who among us doesn’t spend literally hours per day scrolling through Instagram, Facebook, Twitter, and Pinterest feeds of “the perfect lives” that others are seemingly leading?

“It’s concerning to me that there’s this idea that everything has to be out there and look wonderful," Dr. Chase says. "Nobody knows what real life looks like anymore.” Athletes, especially, are on a quest for perfection to achieve peak performance. People who suffer from eating disorders are also competitive. Anorexia, according to Chase, really lends itself to those personality styles who are more perfectionistic and obsessive. Just like an athlete strives for a personal best, someone with anorexia, for instance, also strives to attempt their own great feat through severe restriction.

Dr. Chase stresses the importance of spreading awareness. Also, we must take responsibility in confronting people—even with the risk of anger and backlash. This goes for coaches, trainers, teachers, friends, and parents. Offer to do research or find support for someone in need. Most importantly, show compassion. Confronting someone with a suspected eating disorder isn’t as simple as telling them to eat more or less. It’s reassuring them that you love them no matter what. Recovery, then, must become their journey to self-compassion and, you guessed it, self-love.

“THERE IS A MYTH OUT THERE THAT ONCE AN EATING DISORDER ALWAYS AN EATING DISORDER. THAT JUST ISN’T TRUE. RECOVERY IS MOST DEFINITELY POSSIBLE.”

body who just cannot control themselves.

“It’s not that simple, and what gets missed is that they really are suffering from emotional issues tied to their eating disorder, and they need a different level of help,” Dr. Chase says.

Unfortunately, many binge eaters often resort to surgical measures like gastric bands or bypass and never address the underlying psychological factors.

Perhaps a condition that warrants more discussion in the athletic community is orthorexia, which includes symptoms of obsessive behavior in pursuit of a healthy diet. Food has become a religion and obsession within certain communities, and strict eating patterns are on the rise. Everywhere you turn, there is some new information about a restrictive diet that’s going to fix all your problems.

While being concerned about eating a healthy diet isn’t inherently negative, the effects of being too consumed with the perfect diet can lead to severe anxiety, calorie and nutrient restriction, and avoidance of social situations. Dr. Chase will often ask her patients some basic questions: “Is this keeping you from being able to engage in other activities? Have you looked to see if you’re truly nutritionally satisfied?

Where To Get Help

Displayed proudly across the Eating Recovery Center entryway is the quote “I am thankful for my struggle because, without it, I wouldn't have stumbled upon my strength.” It is this quote that Dr. Chase hopes will inspire her patients and so many others to continue their work and find a supportive environment to recover. And yes, recovery from an eating disorder is possible.

“There is a myth out there that once an eating disorder always an eating disorder," Dr. Chase says. "That just isn’t true. Recovery is most definitely possible.”

Recovery is a process that includes emotional work and nutritional education and support. Type and intensity of treatment can vary depending on the medical and psychological needs, but can include group therapy, meal planning, emotional work, art therapy, educational classes, and outpatient care.

Sometimes the hardest part about getting help is knowing whether or not you need it, especially since there can be a fine line between self-care and disordered eating. Eating Recovery Center offers free online assessments and phone calls with licensed clinicians to figure out what makes the most sense for treatment. In the end, many people with eating disorders learn to love themselves and accept their body as a gift and not as a punishment.

Just as love for others can be unconditional, so should love for ourselves. We have to treat our bodies and minds with compassion, care, and love, seeking help from experts when needed. If you are struggling with an eating disorder, know you are not alone and can recover. If you see a friend or family member struggling, take that first step and open up a loving dialogue.

For more information, call 877-711-1878 or visit eatingrecovery.com

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SPECIAL PROMOTION

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WELLNESS

BY ARIELLE OLFERS

ACCUTANE: LOVE OR HATE IT?

HAVE YOU BATTLED ACNE YOUR WHOLE LIFE? OR HAS ACNE BEGUN SHOWING UP NOW THAT YOU’VE REACHED YOUR LATE 20S OR EARLY 30S? WE KNOW THAT ACNE CAN TAKE A SERIOUS TOLL ON OVERALL QUALITY OF LIFE, ESPECIALLY WHEN IT COMES TO YOUR SELF-ESTEEM. WE SAT DOWN WITH BRIANNA KAY, MPAS, PA-C, CERTIFIED PHYSICIAN ASSISTANT OF WESTLAKE DERMATOLOGY TO GET THE LOW-DOWN ON ALL THINGS ACCUTANE AND WHY, FOR SOME PEOPLE, IT’S THE GODSEND OF ALL ACNE MEDICATIONS. How do I know if I’m a candidate for Accutane?

There are two main qualifications that I look for when assessing if a patient is eligible for Accutane: recalcitrant acne and/or scarring from acne. Recalcitrant acne would include acne that is unresponsive to treatment, meaning a person has tried numerous topical and/or oral acne medications and is not able to get his or her acne under control. Recalcitrant acne can also be considered if a person is able to manage their acne with oral antibiotics, but every time they stop the antibiotics, the acne returns. Accutane is a great option for long-term management without exposing the body to extensive antibiotic treatment. Any patient that has scarring from acne, whether on the face or the body, should be discussing Accutane with their dermatologist.

What’s the standard course of treatment? The

average course of Accutane is five to six months. This can vary depending on severity of the acne, dosing of the medication, and a person's weight.

What’s required of a patient to take Accutane?

All patients are required to attend monthly visits with their dermatologist. This allows us to monitor our patients closely and safely proceed with the course of treatment. It also encourages patients to be compliant with taking the medication and to give them plenty of opportunity to discuss any concerns or questions they have about the medication. All patients are also required to have lab work drawn. The frequency of the lab work depends on the provider and ranges from twice over the course to monthly. The main things we monitor are cholesterol and liver enzymes to make sure the Accutane is being filtered properly. Female patients are also required to take a monthly pregnancy test before they can fill their prescription.

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Why do you have to use two forms of birth control on Accutane? Accutane is a known teratogen—meaning it

causes severe birth defects if a woman were to become pregnant while on the medication. Because of this, it is important that you talk to your dermatologist about the best ways to prevent pregnancy while taking the medication. For female patients who are sexually active while on the medication, two forms of pregnancy prevention, such as birth control pills and condoms, are required to minimize risk. For patients who are not sexually active, they are not required to be on birth control pills or other forms of pregnancy prevention.

In your opinion, do most of your patients see positive, lasting results from Accutane?

Absolutely! To me, Accutane is a game-changer. Although there is no cure for acne, Accutane is the closest thing we have to permanently acne-free skin. Accutane causes oil glands to shrink, therefore decreasing oil production and subsequently preventing breakouts. Even after almost six years of practicing dermatology, I still get excited for my patients finishing their Accutane course. It is incredibly rewarding to go on this journey with my patients and to see the difference it makes in their lives.

What are the most common side effects?

The main side effects that are unavoidable are dry skin, chapped lips, and sun sensitivity. These side effects can be managed through a healthy skincare regimen including moisturizing daily, consistent application of chapstick, and (of course!) daily sunscreen. Less common side effects (in my experience less than 10 percent of patients) include muscle/joint aches and headaches. For a more detailed list of all possible side effects, please refer to your dermatologist.

How long does it take to see a positive impact (clearer skin)? Most patients will see improvement within the

first two months of treatment. By month three, most patients will have fewer than five pimples. And by months four to six, most patients will not have any active acne.

What does the standard timeline of treatment look like? This is going to vary depending on the patient and their

Accutane has had on their lives. I have had numerous patients over the years tell me that they suffered from depression due to their acne and that their depression resolved after taking Accutane and clearing their skin. For those patients who do experience any type of depression, mood swings or psychiatric changes while on Accutane, please contact your provider immediately.

Can you take vitamins while on Accutane? If so,

provider. For me, I like to get to know my patients and their skin what are the recommended vitamins to take for a couple months before introducing the idea of Accutane (the and what should one avoid? It is important to discuss one exception for this would be if the patient has scarring). Once any medications that you are taking, including over the counter my patient and I decide that Accutane is the best option, the start supplements and vitamins, with your provider. Most multivitamins date depends on a couple things. For male patients, they can start are okay to continue during your Accutane course. Some of my their course as soon as they have their first set of lab favorite supplements for the skin that are safe to take while on work drawn. For female patients, they are required Accutane are biotin and fish oil. The main vitamin to avoid to wait 30 days after the initial pregnancy test while on Accutane is Vitamin A. before starting the medication. Once the course SOMEWHERE BETWEEN is started, it takes approximately five to six What is the success rate of your 80 TO 90 months to complete. patients? Although I do not keep the actual PERCENT numbers, I would say that somewhere between OF PATIENTS WHO TAKE A FULL COURSE OF 80 to 90 percent of patients who take a full course What products do you recommend ACCUTANE of Accutane will not need acne medications in patients use while on Accutane?

WILL NOT NEED the future. For the 10 to 20 percent of patients Sunscreen, moisturizer, and lib balm is vital ACNE MEDICATIONS IN who don't continue to have clearance, their future for all Accutane patients. Find Brianna’s THE FUTURE. breakouts are typically mild compared to their recommendations in side panel. breakouts pre-Accutane.

What are your thoughts about psychiatric effects of the drug? When Accutane

was first approved to treat acne, it was only used for severe nodulocystic acne—which is not only incredibly painful, but also socially devastating. From the original studies, there is a link between Accutane and depression, as well as between Accutane and suicidal ideation. This is not something that should be taken lightly, and it is vital that you discuss this with your dermatologist.

That being said, it is my experience with the medication that minimizes worry for me about this topic. Clinically, I have not seen a strong link between Accutane and depression. In fact, I would say that the medication has the opposite effect on most of my patients.

Acne has a social impact, and it can absolutely cause a negative self image and impact social behaviors of a person suffering from breakouts. I often hear from patients, towards the end of their treatment, that they are so happy with their skin and the impact that

Please share any warnings about serious drug or alcohol interactions while on Accutane. It is vital

to speak with your provider about any medications, supplements or vitamins you’re taking, and any possible drug interactions that may occur while taking Accutane. Because Accutane is filtered through your liver, it is important that alcohol intake is minimized during your treatment course. I do not think it is realistic to ask a patient (of legal drinking age) to avoid all alcohol for five to six months. Therefore, I like to have conversations with individual patients regarding alcohol consumption. If you are of legal drinking age and planning on starting Accutane, definitely bring this up with your provider! It is important that you work as a team to figure out a safe, but realistic, plan.

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FITNESS

BY ALEX MASI

RECOVEY THROUGH MOVEMENT AND MINDFULNESS

ALEX MAINTAINS A HEALTHY MIND, BODY, AND SYSTEM THROUGH A DISCIPLINED MOVEMENT PRACTICE. READ ABOUT HER TIPS AND THE MODALITIES SHE’S FOUND MOST HELPFUL IN HER PERSONAL RECOVERY. What causes most injuries in athletes?

Most injuries occur due to overtraining the body in sport-specific movement patterns without having the proper prerequisites or a holistic training program. Injuries are an unavoidable part of being an athlete. Assuming otherwise leads to a lack of preparedness in knowing how to cope and rehab the body. One of the most critical lessons learned from Functional Range Conditioning (FRC) is the

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importance of training your joints every day. Every joint must move with efficiency independently before implementing the joint into a global system of movement. Injuries occur because athletes can swing a baseball bat in mass repetition, run hundreds of miles, and do handstands, but cannot execute basic developmental movement patterns without compensations. When an athlete can organize the body and move the joints in the necessary ranges photography by Andrew Masi

ON NEXT PAGE

EXERCISES THAT ANYONE CAN DO TO ENHANCE INJURY PREVENTION AND RECOVERY

with neurological control, injury will lessen. If you are an athlete, take the time to go back to the basics, evaluate if your joints can get into the requisite positions to absorb and adapt to the force you are placing on it, and if not, courageously train your weakest links. And breathe!

Any tips to prevent injury and/or optimize recovery?

Move every day. To help prevent injury, have a disciplined physical practice where you prime your body to do the activities you are asking it to do and rest when you are tired. To optimize recovery, keep moving, eat mindfully, spend time outdoors, visualize yourself healing, and sleep. One of the most important additions to cultivating a daily movement practice is finding a meditation or mindfulness practice. As is our mind, so is our life. Injury and sickness are a natural part of life. When the body needs a break from strenuous activity, we do ourselves a favor by having a practice to strengthen meta-awareness and the mind. It develops our ability to relate to challenging situations with equanimity and courage.

We experience this life through our bodies; therefore maintaining total body/mind well-being through healthy movement patterns and mindfulness is critical for overall happiness. Also, never give up hope whether you are training to prevent injury or recovering. We can always begin again.

What is the GYROTONIC EXPANSION SYSTEM®?

The GYROTONIC® and GYROKINESIS® methods are holistic approaches to movement that comprise the Gyrotonic Expansion System method. After facing debilitating injuries, professional dancer Juliu Horvath created these exercise methods, originally known as “Yoga for Dancers”, as a way to heal himself and regain his athletic abilities. Gyrokinesis exercises are taught on a chair and a mat on the floor, whereas Gyrotonic exercises are executed on custom-designed machines. Both methods are inspired by the spiraling patterns found in our bodies and nature. Special attention is placed on the spine and cultivating neurological coordination through isometric training and rhythmic aerobic sequences. The

Gyrotonic method was uniquely created to meet the needs of all bodies and offers maximum versatility in training to cultivate strength and flexibility. The universal movement patterns found in this method are arching and curling (extension and flexion-think cat/cow in yoga asana), spirals (spinal twists), side bending (lateral flexion), circles, and the wave. These motions practiced with the corresponding breathing patterns stimulate the whole body, take the spine through every movement plane, maintain joint health, and improve coordination and balance. The Gyrotonic method is such a transformative modality for the mind and spirit because there is a major focus on mobility training, just like in FRC, stretching intelligently, and having fun. While we must remain disciplined and focused in our training, it is so important to play and feel joy when moving our bodies.

Who can benefit from Gyrotonic and Gyrokinesis exercises?

The Gyrotonic Expansion System method is used worldwide with great success by dancers such as Misty Copeland, athletes such as Andy Murray, physical therapists, people with chronic pain, illness, disabilities, and more for injury prevention, pain relief, and training enhancement. This is such a fantastic movement system because everyone, no matter age, ability, movement background, or athletic focus, can find benefit. Truly, this is a method made for everyone.

I started practicing Gyrotonic and Gyrokinesis exercises in 2011 after a two-year medical leave during college to heal from cervical spine and hip surgery. After being I might not be able to dance professionally and living with debilitating chronic pain, I turned to Gyrotonic private lessons, pilates, and yoga to heal. I found great relief from these techniques and became a teacher to inspire people to cultivate a disciplined movement practice to help maintain a healthy body, mind, and spirit.

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FITNESS

What are some exercises that anyone can do throughout the day to enhance injury prevention and recovery?

Mid-Day Spine Unwind

I like to do this circuit three times after spending too many hours at the computer! After acquainting yourself with the exercises, try to find a little flow through the movement with your breath.

Exercise 1: FRC Shoulder Circles

1. Sit upright or stand with feet flat on the floor. Let the fingertips extend long towards the earth, and feel the back of the neck lengthen. Check in with how your body feels.

2. Inhale through the nose. Exhale through the mouth, and push arms into your side body with five to 10 percent effort, while keeping abdominals engaged.

3. Inhale as you bring shoulders straight up toward the ears. Feel your abdominals support you as you keep arms and fingers long on the side body.

4. Exhale, roll both shoulders back and glide arms down the legs until your hands return to the starting position.

5. Repeat 10 times in each direction. For a little extra, repeat this exercise using one arm at a time.

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Exercise 2: Simple Seated Twists

1. Sit upright on a chair with feet flat on the floor. If comfortable, place your hands on your knees.

2. Inhale through the nose, and feel the back of your neck lengthen towards the ceiling.

3. Exhale through the mouth as you twist (spiral) to the left. Let the left hand move on your leg toward your left hip.

4. Inhale to return to center, and repeat to the right.

5. With each spiral, imagine your spine getting taller.

6. Repeat 12 to 20 times. Never do an exercise if it causes any pain, and, most importantly, have fun!

photography by Andrew Masi

T H E

I N D O O R

G Y M

F O R

O U T D O O R

P E O P L E since 1999

FITNESS

RACE DAY SHOES WE TRIED TO KEEP PACE WITH SKECHERS PERFORMANCE ATHLETE, DAVID FUENTES, TO FIND OUT WHAT TO CONSIDER WEARING WHEN WE LACE UP ON RACE DAY.

Skechers GORun Ride 7 $90

This is a lightweight, medium-cushion shoe, with more stability in the midsole. It also has new fabric knit upper for superior breathability.

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photo by Weston Carls shot on location at The Loop Running Supply Co.

SHOES TO CONSIDER Hoka Clifton 4 $130

Nike Zoom Fly $150

This is ideal for long-distance running and training.

This shoe is fast, efficient, and has a sock-like fit.

New Balance 890 (replaced Vazee) $99

Skechers GOmeb Speed 5 $130

While versatile, this shoe takes some time to feel comfortable running in it.

A neutral training shoe with lightweight cushion and stability.

DAVID FUENTES’ SHOE ADVICE DON’T MAKE DRAMATIC CHANGES FROM YOUR NORMAL RUNNING SHOE: Some may think that choosing a lighter, faster shoe for race day is a smart choice. David Fuentes suggests sticking with a shoe pretty close to what you’ve been training with so that you’re less likely to have an injury.

DON’T OVER-TIGHTEN YOUR SHOES: Trust us, the big, bad asphalt monster won’t suck your shoes off. Feet swell when running long distances.

Give them some room by not over-tightening your shoes. Let the blood flow freely!

MIMIC COURSE CONDITIONS: Sounds logical, right? Test out your race day shoes eight weeks out from the race at about one to two times per week. Mimic your race’s course conditions so you’ll get a better idea of how your feet will feel in your shoes.

OPT FOR MORE WEIGHT: Why would I want a heavier shoe?

If given the choice, Fuentes chooses the heavier shoe over the lighter shoe so that the extra cushion and stability will in turn save his legs for longer races like a marathon.

ROTATE YOUR SHOES: Easy Run Shoe: Skechers GoRun Ultra Road II is a lighter maximum-cushioned shoe with built-in responsiveness.

For how much cushion this shoe has, the weight is on par with some of my other training shoes, and even race shoes.

Trainer/Everyday Run Shoe: Skechers GoRun Ride 7 is a lightweight, medium-cushion shoe, with more stability in the midsole. It also has new fabric knit upper for superior breathability.

Race-Day/Workout & Race Simulation Shoe: Skechers GOmeb Razor is a neutral training shoe with lightweight cushion and stability. This is the official shoe of Meb.

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FITNESS

BY LAURYN LAX

EIGHT WAYS MEN AND WOM DIFFERENTLY TO EXERCISE THERE’S NO QUESTION THAT MEN AND WOMEN ARE DIFFERENT—INCLUDING THEIR EXERCISE PREFERENCES AND TRAINING STYLES. IS IT NURTURE OR NATURE THAT CAUSES THE DISCREPANCY BETWEEN GENDERS WHEN IT COMES TO FITNESS? DR. LAURYN DIGS INTO THE SCIENCE TO FIND OUT.

Men vs. Women: Statistics

It’s almost as if an unspoken gender law exists that orders: Men lift weights, play sports, and compete in races, and women do fitness classes, yoga, and run long distances.

Stereotypes aside though, why is it that men and women seemingly have a different concept over what defines a good workout?

Is this because culture has raised us to believe that there is a certain type of fitness that’s best for our gender? Or because science and biology actually show gender affects the types of workouts we choose?

Moreover, when it comes to improving your personal fitness and getting the most out your workout, is there one way that works better for women and another that works best for men—solely based on gender alone?

According to a survey by Weight Watchers, women tend to speak about exercise and nutrition in terms of “slimming down” and “dieting.” Men, on the other hand, speak in terms of fitness saying, “I need to hit the gym.”

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The same survey showed men tend to view exercise and fitness as more of a sport or fun challenge, whereas women tend to view it as a chore or something they should do (but don’t necessarily always want to do). Researchers speculate that this is because many men are encouraged—more so than women—to join team sports such as football, soccer, baseball, and basketball starting in childhood.

For these reasons, it’s no wonder only 17 percent of all women lift weights. Instead, they tend to gravitate to the cardio machines or group fitness classes—thinking that more cardio will “burn calories” and help them slim down faster. In fact, women dominate group fitness and yoga classes. Women outnumber men in a ratio of about 5:1, making up more than 80 percent of spin, bootcamp and CrossFit group fitness attendees. Also, the Yoga Journal reports 72 percent of all yoga classes are taught by women practitioners (even though yoga was founded by men in India).

OMEN RESPOND E

While there is no one-size-fits-all approach to fitness, here are eight (science-backed) differences between male and female response to exercise: 1. MEN HAVE MORE OVERALL MUSCLE MASS. It’s no shock that physiologically, men are about 50 to 60 percent stronger than women due to larger muscle fibers.

This means men are able to increase strength or jumps in their weights much faster than women. Even though men tend to be stronger, pound for pound, women and men have equal strength for their body types, and women have the same potential to develop the same ratio of strength as men.

2. WOMEN BUILD A BOOTY QUICKER. MEN BUILD GUNS QUICKER. Women tend to have about two-thirds the amount of muscle mass that men do, with a larger difference in upper body muscle mass (about 50 percent of that in men) to lower body muscle mass (75 percent). Technically, that means if a man and woman have the same size muscles, they should have roughly the same strength (especially on squat day). Women tend to have an easier time making their legs stronger or shaping that Kim Kardashian (non-implant) booty, whereas men may have to work harder to overcome the “chicken leg” phenomenon.

The Bottom Line

3. IT TAKES MEN LONGER TO RECOVER FROM WORKOUTS. Since women have lower muscle mass overall than men, women are also be able to recover faster from tough workouts than men, simply because they have less muscle fibers.

Fit women in particular have lower rates of ATP (energy store) depletion and glycogen depletion during workouts, so they don’t need as long to recover between sets nor do they experience the same drop offs in their power output as men. Additionally, men tend to be able to handle more training volume than women.

Since women don’t have as much muscle mass, the intensity and volume of their workout can be slightly less than that of men to see results.

4. WOMEN HAVE MORE BODY FAT. Women have more estrogen than men, and the female body is designed to carry more body fat for fertility reasons. Body fat gets a lot of negative connotation, but I challenge you to think about body fat as a necessary part of fitness—particularly if you are a woman.

Enough of it (and a regular menstrual cycle for women of

Contrary to popular belief that the human body is the same in its overall response to exercise, as well as many studies conducted specifically on men in the arena, women have a completely different physiological makeup than men.

There is no one-size-fits-all when it comes to your personal workout. No matter if you’re aiming for health, improved fitness, or to look good naked, you cannot go wrong with a variety of fitness modalities for optimal human potential.

Generally speaking, both men and women need to apply the

menstruating age) means you are healthy.

5. WOMEN BURN MORE FAT DURING EXERCISE. Women tend to burn more glucose (sugar) at rest than men, who tend to burn more fat during rest. However, during exercise, women are able to burn fat faster—particularly during weight and HIIT-style training.

6. MEN BENEFIT MORE FROM “CARBING UP” POST-EXERCISE Since women burn more fat during exercise and men burn more glucose or glycogen, women use less glycogen (carbohydrate) stores. So your trainer’s recommendations about fueling up with carbs after a workout may not be as necessary for women, and eating a more balanced plate (even healthy fats) post-exercise may be a better option.

7. WOMEN CAN HANDLE MORE CARBS THAN MEN. Although it may seem counterintuitive, since women have about 30 percent less muscle mass and twice the body fat of men, women tend to have better blood sugar tolerance than men (i.e., they actually

may benefit from more carbs in their diet throughout the day).

This is primarily because they have higher estrogen levels than men (which improve the body’s ability to burn glucose or sugar). In other words, men may benefit from a ketogenic or HFLC (high-fat, low-carb) diet, whereas women can often handle moderate intakes of carbs for overall metabolic health without negatively affecting metabolism or body fat.

8. WOMEN CAN SLOW PROGRESS ON LOW CALORIE DIETS OR HIGH INTENSITY PROGRAMS. Men tend to respond more positively to a caloric deficit or increased exercise intensity for body fat loss then women, primarily due to hormone differences. For women, caloric restriction and high-volume training influences cortisol (stress) hormones more, leading to greater likelihood of fat storage.

same general principles: regular weight or strength training for supporting muscle and bone health, a nutrient-dense diet, enough rest to prevent overtraining, and energy-boosting aerobic activities to supplement a foundational strength program.

Also, work to minimize nutrition and lifestyle stress, which is often underestimated by both men and women. Nutrition and lifestyle (like sleeping enough, avoiding overtraining, and daily movement) are approximately 80 to 90 percent of all the results you see in the gym, so start there.

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FITNESS

BY BEN HOUSE

HOW TO CATER YOUR FITNESS ROUTINE TO YOUR PERSONALITY WE DIG INTO TWO APPROACHES A STRENGTH COACH CAN TAKE WHEN WORKING WITH CLIENTS—AND WHY BOTH COME DOWN TO ADHERENCE. WHETHER YOU’RE A TRAINER OR TRAINEE, FIND OUT WHICH OF THE STRATEGIES IS BEST FOR YOUR DISPOSITION IN ORDER TO GET DESIRED RESULTS. In the fitness industry right now, there is a pendulum swinging from CrossFit back to this idea that all metabolic training is horrible—criminal even—especially for the general population. Given that most Americans are overworked, overweight, undernourished, and sleep-deprived, a strength coach might decide not to add more exercise stress to a client that falls in this majority—completely valid.

Yet, you have to do something because, well…that’s your job.

Here is what I recommend for clients. Strength training two to three times a week with multi-joint big payoff exercises performed well with higher reps (but staying away from failure) and longer rest intervals.

Examples of multi-joint big payoff exercises are going to depend on their movement patterns: pushing, pulling, hinging, and squatting with regressions and progressions, as recommended by a qualified professional. Then, increase NEAT (non-exercise activity thermogenesis) as much as possible—at least 10,000 steps. For weight loss clients, this is probably all they really need combined with dietary and lifestyle adjustments. With this type of protocol, you also aren’t going to get much, if any, of a cortisol response.

“The greatest acute lactate and cortisol response is elicited by metabolically demanding protocols high in total work, i.e., high-volume and moderate to-high intensity with short rest periods, whereas conventional strength/power training induces little change.” —Kraemer et al. 2008 Dietary and lifestyle adjustments include eating more satiating, higher fiber, nutrient dense foods (a.k.a. vegetables), getting quality sleep, and reducing stress. The bulk of the work for these clients is going to revolve around long-term behavior changes and these big ticket lifestyle changes will break cycles and help them become less hedonic as a human organism. Pure and simple, it’s the safe play. It is also extremely vanilla because you aren’t going to get an endorphin or dopamine pop with those types of protocols.

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The most important thing with each and every client is adherence. Therefore, one can also make the argument that without them feeling something and the reinforcement of dopamine, you may lose them after a week to coconut oil lollipops and the boot camp down the street.

“Dopamine is about invidious, rapidly habituating reward.” —Dr. Robert Sapolsky Wehave all seen the addict, the broken down overexerciser that can never quite get enough dopamine.

However, we must be careful when using dopaminergic strategies because, as Dr. Sapolsky also points out, “Our frequent human tragedy is that the more we consume, the hungrier we get. What was an unexpected pleasure yesterday is what we feel entitled to today, and what won’t be enough tomorrow.”

For the dopaminergic of us, I always have a carrot encompassing multiple data points. I progress metrics that get clients excited, and then, if something isn't moving after they have added more volume, we will start to think outside the box. If there is no stopping them from blowing it out in the weight room, I would track sleep, stress reduction practice time, and make sure they are pushing kcals as well. However, they may have to grind themselves into a hole to actually listen.

So, how to go about deciding which play I am going to make?

Assess the person. If everything about their life screams “minivan moderation,” then try the safe play first. If everything about the person yells “addict, dopamine, and inability to moderate,” give them exactly what they expect and want, and then I use that addiction to build all the other habits needed for them to possibly adapt to that exercise stress.

Risk-averse, moderator coaches have the biggest problem with enacting that dopamine play and they lose clients because of it. They play small ball and never steal bases, but that won’t put people in the seats unless you win a ton of games...which they just might.

Dopamine coaches are always swinging for the fences and sending in everyone all the time. The music is loud. It’s fun, but you are going to strike out and get picked off, and the person that is going to suffer the consequences isn’t you.

Play the game. That’s why you’re here, so don’t be afraid to lay down a bunt or let it all hang out on a 3–1 count in the name of adherence.

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FITNESS

BY STEPHANIE YOUNG

ACRO

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1. Counterbalance Squats

START POSITION: Stand facing your partner, about one foot away (the closer you are, the more difficult the skill becomes). Keep your feet shoulder-width apart.

Hands come to an arm wrestle grip (the back of your hands face your partner).

ACTION: Keep feet planted and body in a straight line; release one hand. At the same time, slowly lean away from each other until you come to counterbalance with straight arms. Talk with your partner if you need more or less lean from them.

After you feel balanced, slowly bend knees at the same time until the hanging hand touches the ground, then come back up. The key is to match each other’s speed and remain counterbalanced! Once you’ve done enough squats with one side, switch to the other.

Awareness Tip: To maintain balance, arms remain straight at all times. Stay leaning back, and keep your chest up.

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2. Counterbalance Jump Squats (option to 180)

START POSITION: Similar to counterbalance squats above, but you will have a forearm grip.

ACTION: When facing your partner, grab forearms and lean back. Slowly go to your squat position, but the goal is to jump straight up at the same time/speed as your partner. Play with it! Start with a small jump to get the feel. Option to jump 180 degrees, ending up where your partner started.

photography by Brian Fitzsimmons

YOGA OPTIONAL

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ORE FOR M TS AT K O LO OU ITNESS/ /F WORK .COM IN AFM AZ E

AU S T

INFIT

MAG

THIS ACRO YOGA INSPIRED WORKOUT REQUIRES LOADS OF TRUST AND PARTNER COMMUNICATION, INCLUDING OPENNESS TO YOUR PARTNER’S FEEDBACK. DOING A WORKOUT WHERE YOU AND YOUR PARTNER ARE EACH OTHER’S GYM EQUIPMENT ADDS A NEW ELEMENT OF BALANCE AND AWARENESS TO YOUR ROUTINE, NOT TO MENTION THE MOST IMPORTANT ELEMENT—FUN! TO BEGIN YOUR JOURNEY WITH ACRO YOGA, OR SHARPEN YOUR EXISTING SKILLS, VISIT LACHE MOVEMENT CO. FOR WEEKLY (BEGINNER-FRIENDLY) CLASSES.

3. Partner Pushups (option for base to pushup with flyer)

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Awareness Tip: Avoid the tendency to pull in when jumping; maintain your counterbalance the whole time by keeping arms straight and chest up, leaning back.

START POSITION: One partner lies flat on their back (we’ll call this partner the base, a common partner acro term).

The other partner (we’ll call them the flyer) stands facing the base, their feet on either side of the base’s head. Both partners extend arms towards each other and connect hands using an acro grip (palms flat against each other, index and middle fingers both going down the wrist, and the other fingers wrapped around the palm). Flyer slowly walks out into a plank position (the further back the flyer’s feet go, the harder the pushup).

ACTION: Flyer slowly starts to descend into a pushup, while keeping elbows in. Remember to keep the body in a straight line, spine neutral, without sinking your shoulders. Talk with your partner if the grip feels too steep or too flat. Option for base to do a pushup at the same time as the flyer.

Awareness Tip: Both partners actively work to keep arms in for maximum strength. Keep wrists strong for maximum stability.

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FITNESS ACTION: Flyer will pull chest up as high as possible, then slowly lower back down, keeping body in a stiff reverse plank the entire time.

Awareness Tip: For an easier pull-up, flyer bends knees to walk feet in closer before starting the pull-up.

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4. Ski Jumper Presses

START POSITION: Base lies flat on back, knees bent, feet on the ground, and arms on the ground at side. Flyer stands facing the base, bringing toes to touch the base’s fingertips. (This is usually the ideal distance to stand, but adjust later on if base’s legs are too long). Base places feet parallel on the flyer’s hips. Base’s heels will be below the flyer’s waist, and the ball of his feet will be above the flyer’s waist. Every body is different, so adjust to your comfort.

Flyer should maintain a stiff body with hips forward, chest open, and engaged quads and glutes, leaning into the base’s feet.

ACTION: The base’s back maintains connection with the ground as he or she bends knees in toward the chest, lowering the flyer toward the body. Go as far down as you’d like, then slowly push the flyer back to their standing position. Pay attention to the weight shift so you don’t push the flyer off balance at the top.

Awareness Tip: Flyer, your role is to stay as stiff as possible, don’t fold forward!

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5. Partner Pull-ups

START POSITION: Base lays on back with straight legs at a 90 degree angle, creating an “L” shape. Separate legs just enough to where the flyer can sit, facing away from base and holding onto the outer edges of base’s feet. Flyer’s forearms will run along the outside base’s calf. Once the flyer has a good grip on base’s feet and base’s legs are stable, flyer can lay back, extending their arms to straight, walking their feet out to a reverse plank.

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6. Partner Tricep Dips (option to hold an L-sit)

SECURE THE POSITION: Base lies flat on back, arms extend to the sky, and palms facing up. Flyer stands with feet on either side of base’s torso, facing toward base’s feet. Grip hands behind flyer so there is a straight vertical line from base’s shoulders to flyer’s shoulders.

ACTION: Flyer places feet on base’s knees to end up with their legs at 90 degrees. From here, flyer slowly dips as far as they can, then presses back up. Option for flyer to lift feet and hold their position in an L-sit.

Awareness Tip: Both base and flyer squeeze their arms in tight and stay stacked, so the energy moves up and not out.

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7. Plank to Box

SECURE THE POSITION: Base lies flat on back, with arms extended to the sky.

Flyer stands with feet on either side of base’s torso, facing base’s feet. Flyer bends to grip base’s lower shins (adjust for height differences and comfort level), then lifts one leg to place their lower shin in base’s hand. Once secured with one foot in base’s hand, lift the other leg to the other hand. Flyer should end up in a planked position.

ACTION: Base initiates a sit-up while flyer initiates coming into an upside-down L shape.

The goal is to end up resembling a box shape (square), then slowly lower back to start position.

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Awareness Tip: Both base and flyer should keep shoulders pushing up with arms locked, trying not to let shoulders sink back.

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Events

photo by photo credit Akshaya Chinapa Reddy

FEATURED SFC SPICE IT UP: DUMPLING DELIGHTS

SPORTS & OUTDOORS FEBRUARY 4

Super Bowl at Community First! Village 9301 Hog Eye Rd Experience the Super Bowl in the great outdoors at the Community First! Village.

Enjoy food from their Community Grille, concessions, milkshakes, and more.

Proceeds go back to the neighbors at Community First! Village, providing them with a dignified income.

FEBRUARY 9–13

Intro to Yoga: 6 Weeks Series Flow Yoga, 700 E Whitestone Blvd #201, Cedar Park Explore the fundamentals with these beginner practices designed to help you feel brighter and more clear. This six-week class will explore ways to find a comfortable seat, basic sun salutations, beginner backbends, breath awareness, meditation, and various breakdowns of common postures.

FEBRUARY 10

Austin Cave Festival 4801 La Crosse Ave Head over to the Lady Bird Johnson Wildflower Center for a day of family-

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friendly fun. Learn about the animals that live there, learn about how water travels into the aquifer and out into Barton Springs, and best practices for preserving Austin's unique cave resources.

FEBRUARY 18

The Austin Marathon Congress Ave & East 2nd St Grab your running shoes, and prepare to run alongside over 17,000 particpants for the 27th anniversary of the Austin Marathon, Half Marathon, and 5K. All runners receive participant shirts, finisher medals, professional timing with live tracking, live streaming race coverage, a mobile app, and access to a beer garden and food trucks.

FEBRUARY 15–18

Austin RV Expo 500 E Cesar Chavez Yearning to set out on the open road?

Check out the Austin RV Expo to see 125,000 sq. ft. of RVs, and get ready to plan your next road trip!

02.2018

Submit your event online at austinfitmagazine.com

FOOD AND DRINKS FEBRUARY 10 FEBRUARY 2

ATX Vegan Drinks: Wine, Cheeze & Fondue at Counter Culture 2337 East Cesar Chavez Vegans unite! Counter Culture presents February Vegan Drinks, a celebration of all things vegan. Enjoy party games and prizes, and help raise money for Bailing Out Benji, a nonprofit organization dedicated to changing the world for companion animals by educating about puppy mills across the United States.

FEBRUARY 11

SFC Spice It Up: Dumpling Delights Sustainable Food Center, 2921 E 17th St Bldg C The perfect Valentine's Day date activity!

Join Tye Lewis, owner of Tye Cooks Austin, for her 3rd Annual class to explore all the ways to cook dumplings whether fried, steamed, or boiled—and enjoy eating what you make paired with two local wines!

FEBRUARY 17

Breakfast Bash for No Kid Hungry 1100 East 5th Street Brunch for a great cause! Chef Bryce Gilmore (Odd Duck) and Pastry Chef Amanda Rockman (South Congress Hotel) along with 30 top chefs and bartenders, will present their breakfast and brunch faves.

FEBRUARY 24

Austin Oyster Festival Gather together with friends on the Seaholm Lawn for Austin’s annual Oyster Festival—raw, grilled, roasted, or fried— however you like them!

ARTS/CULTURE FEBRUARY 2–11

Cirque Italia Barton Creek Square, 2901 S Capital of Texas Hwy Cirque Italia presents their newest show, Aquatic Spectacular! Experience this exciting traveling circus’ artistic blend of human abilities, technology, and water. Water fountains, jet-skis, pirates, and more will provide a full night of wonder and whimsy to create a performance you’ll never forget.

Carnaval Brasileiro Palmer Events Center Celebrate Brazilian culture with one of the largest Carnaval celebrations outside Brazil.

Experience Brasileiro-style samba, costumes, and mnusic in the heart of downtown Austin at the Palmer Events Center.

FEBRUARY 14–18

OUTsider Fest Throughout Austin, outsiderfest.org Come together with OUTsider and Austin's LGBTQI community for five days of visual art, music, performances, and film.

FEBRUARY 28

Austin Music Awards 310 Willie Nelson Blvd.

Celebrate the Austin music scene in style at the Austin Music Awards, a night to honor the local music community and Austin's live music scene with performances by surprise guests.

LIFESTYLE FEBRUARY 6, 13, 20, 27

Irene’s Tequila & Tarot Tuesdays Irene’s, 506 West Ave Grab your friends for a spiritual journey!

Head over to Irene’s for tequila drink specials and tarot card readings through the month of February.

Never Needs Charging

FEBRUARY 6, 20, 27

San José Presents: Après Ski 1316 S Congress Ave Visit Hotel San José in your Après Ski gear, and enjoy 80s music, winter-themed food, and great drink deals on Tuesdays through the month of February.

Won’t Burn Eyes

FEBRUARY 13

Galentine’s Craft Party 2511 E 6th St, A Everyone loves a good craft night. If you prefer a low-key Valentine’s Day with friends, a Paper Craft Pantry workshop is a great option. From cupcake decorating to hand-lettering and watercolor painting— bring out the artist in yourself and sign up for a workshop today.

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Recyclable

Race Calendar FEATURED AUSTIN MARATHON AND HALF MARATHON

Get Your Rear in Gear

FEBRUARY

Austin

FEBRUARY 3

Hops & Grain Beer Run 5K

Rocky Raccoon 100 Mile Trail Run

Austin

FEBRUARY 10

Saddle Blazer Trail Race 10K, Half Marathon, Marathon, Ultra Marathon

Huntsville

Cupid’s Chase 5K

Austin

FEBRUARY 18

MARCH

Austin

MARCH 3

Cedar Park

Austin Marathon and Half Marathon Paramount Break a Leg 5K

Austin

FEBRUARY 24

Run for the Bluebonnets 5K/1K

Bastrop

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MARCH 9

Ragnar Lake Luckenbach Relay

Bastrop

MARCH 10

Zooma Texas Half Marathon

Austin

Maureen T O'Hara Teal There's a Cure 5k Walk/Run Manchaca/South Austin MARCH 25

Head for the Cure 5K

Warrior Dash Texas

Austin

MARCH 4

Austin

Cedar Park

ACC Fairway 5K Cross Country

Austin

The Maze 10K/30K MARCH 31

Austin State Hospital (ASH) Dash 5K

Austin

photo by Joe McGowan

02.2018—04.2018

Submit your event online at austinfitmagazine.com

FEATURED STATESMAN CAPITOL 10K

APRIL APRIL 8

Statesman Capitol 10K

Austin

APRIL 14

Longhorn Run 5K, 10K

Austin

APRIL 21

Foam Glow 5K

Austin

APRIL 29

Rogue Trail Series, The Tangle 30K Relay

Johnson City

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DISCOVER!

BY ARIELLE OLFERS

THE WAY THE COOKIE CRUMBLES THERE AREN’T MANY THINGS BETTER THAN INDULGING IN A FRESHLY BAKED COOKIE. 'TIS THE SEASON OF BASKING IN THE THINGS WE LOVE—INCLUDING ALL THINGS SWEET AND SUGARY. PREPARE YOUR SWEET TOOTH AND YOUR TASTE BUDS, BECAUSE THIS MONTH, WE’RE SHARING THE BEST COOKIES IN AUSTIN.

Big John Cookie, Whole Foods

Quack’s 43rd Street Bakery Cookies

Tiny’s Chocolate Chip Cookies, Tiny Boxwoods Austin

Super Baked Cookie, Soup Peddler

The infamous, gigantic, vegan, dark chocolate chunk cookie from Whole Foods. The Big John cookie is only available at the downtown Whole Foods and is unique because of the Oro chocolate chunks that provide a distinct floral, fruitforward flavor.

The Tiny Boxwoods team worked tirelessly to perfect their coveted cookie recipe. They bake 20 cookies at a time for 20 minutes each on a constant rotation. At any given time, you can get a freshlybaked, warm cookie from this delicious brunch and lunch spot. And now, you can even purchase their frozen cookie dough to have a cookie baking party in the comfort of your own home!

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Quack’s was the first coffeehouse in Austin! Originally known for their specialty espresso, they’ve become famous over the decades for their baked goods. Each cookie is made from scratch—beautifully decorated and delightfully crisp and sweet!

Brown rice flour, oats, pecans, and coconut are combined to form the base of this decadent treat. Chocolate and butterscotch chips melt in your mouth with a pinch of salt to finish off the taste of Soup Peddler’s beloved Super Baked Cookie. Order one with your soup next time, and you’ll never go back!

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Instabites, Kellie’s Baking Co. Burnet Road

Kellie’s Baking Co. was established after the owner, Kellie, fell in love with pastry arts on a trip to England. She returned to the states with a new hobby and learned her craft by diving into library books. She eventually left her corporate job in 2006 and has been in business ever since!

Kellie’s was the first cookie shop to add a QR code to a cookie and is known for their instabites—on-demand photo cookies used at most major events in Austin. In addition to their social prowess, Kellie’s cookies pack a flavorful punch, bursting with notes of cinnamon and nutmeg. Visit their shop on Burnet Road to try for yourself!

AUSTIN SUBARU The road to happiness isn’t always paved.

Life is a roller coaster ride.

Make it a fun one.

The 2018 Subaru Forester® go-anywhere standard Symmetrical All-Wheel Drive +32 mpg.[2] 8.7 inches of ground clearance and available X-MODE®. Plus, an available panoramic moonroof to take in all of the scenery. It’s the best way to get where you’ve always wanted to go.

• Standard Symmetrical All-Wheel Drive • 250-hp Direct-Injection Turbocharged SUBARU BOXER® engine • 8.7 inches of ground clearance • 18-inch alloy wheels

• Standard Symmetrical All-Wheel Drive + 32 mpg hwy[2] • EyeSight® Driver Assist Technology available[3] • Standard panoramic moonroof • 17-inch alloy wheels

$

$

299

PER MONTH LEASE/ 36 MONTHS/10,000 MILES PER YEAR

290

PER MONTH LEASE/ 39 MONTHS/10,000 MILES PER YEAR

$1,930 Down Payment $0 Security Deposit $299 First Month’s Lease Payment

$1,510 Down Payment $0 Security Deposit $290 First Month’s Lease Payment

$2,229 Total Due at

$1,800 Total Due at

JFM

JFF

Lease Signing

Lease Signing

AUSTIN SUBARU

8100 Burnet Road, Austin, TX 78757 Sales: (512) 323-2837 www.AustinSubaru.co [1] 2017 model-year vehicle’s projected cost to own for the initial five-year ownership period is based on the average Kelley Blue Book 5-Year Cost to Own data which considers depreciation and costs such as fuel and insurance. For more information, visit www.kbb.com. Kelley Blue Book is a registered trademark of Kelley Blue Book Co., Inc. [2] EPA-estimated highway fuel economy for 2018 Subaru Forester 2.5i CVT models. Actual mileage may vary. [3] EyeSight is a driver-assist system that may not operate optimally under all driving conditions. The driver is always responsible for safe and attentive driving. System effectiveness depends on many factors, such as vehicle maintenance, weather, and road conditions. See your owner’s manual for complete details on system operation and limitations.

Amy & Jed Rogers with Prancy Avid Cyclists and their Nulo Dog

Fuel Their Inner-Athlete

TM

Pet Nutrition Inspired by World Class Athletes Pure and Simple

no added salt, sugar, or cane molasses

Probiotic Advantage

supports your dog’s digestive and immune health

Great Taste & Texture

Soft & pliable strips that are easy to tear

Artisanal Quality

Slow-cooked in a natural smokehouse to perfection.

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