AFM January 2020 Issue

FITNESS CLASS OR

DA N C E PA R T Y PG. 24

HOME GYM

EQUIPMENT PG. 42

NEW YEAR

NEW YOU PG. 64

JAN 2020

MELINDA VAGUE

CANCER SURVIVOR, AMPUTEE AND FITNESS INSTRUCTOR

THE

TECH ISSUE

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THE GOOD STUFF

MELINDA VAGUE AND BLUE SKY PROSTHETICS

24 ZUMBA:

A FITNESS PARTY

42 HOME GYM EQUIPMENT JANUARY

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Contents Editor’s Letter 10 Digital Content 12

HIGHLIGHTS

Exposure 13 New Year, New Year 64

Events 78 Races 80

20

YOGA FOR ALL

52

QUALITY CBD

70

WINTER SPORT PREP

NUTRITION

LIFESTYLE

WELLNESS

FITNESS

Recipe 14 Performance Enhancers 16

Zumba 30

Recipe For Your Resolutions 48 Tech Innovations in Wellness 58

Workout Of The Month 74

JANUARY

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2020

LET’S START SOMETHING GREAT. The Y empowers everyone, no matter who they are or where they’re from. We take immense pride in our work to strengthen communities by connecting all people to their potential, purpose, and each other. When you join the Y, you’re a part of a community dedicated to starting something great everyday.

For more than a workout. For a better us.

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

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

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

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

From the Editor and televisions. We often forget about all the other incredible tech advances that are happening — even right here in our own tech-saturated city.

A great example of that is in our cover story this month. We profile a local fitness instructor and amputee, Melinda Vague, who uses a prosthetic after losing her arm from cancer. Her prosthetic device was made at Blue Sky Prosthetics, a full prosthetic and orthotic lab in Austin. They make all there prosthetics in-house and work to refine each of the devices to cater to each patient’s needs. Blue Sky has also made prosthetics for several other athletes in Austin.

This story has helped open my eyes — and I hope others as well — to the bigger picture of technology and all the good it is adding to our world, as well as put my own challenges into perspective.

While there are so many other incredible tech advances occuring in our city, our feature story this month is more focused on the types of technology that are bringing fitness into our living rooms and garages and making fitness more accessible without needing access to a full gym. We also have a story on some of the tech gadgets that are improving our wellness as a whole.

Another great feature this month is a story on Lilli Erin Beese, a deaf yoga instructor who has filled a void in the yoga community by teaching yoga classes in American Sign Language. Read more about Lilli and the deaf yoga community on page 20. There is also a great article about the original fitness dance party, Zumba, that is still going after almost 20 years from hitting the fitness scene. Check that out on page 30.

We’ve got a little bit of tech and a whole lot of inspiration this month to kick off the new year.

THERE’S MUCH MORE TO TECHNOLOGY THAN JUST PHONES, COMPUTERS AND TELEVISIONS.

I

t’s said best in our opening line of our feature story this month: “There’s no question technology has impacted how we live our day-to-day lives. It’s changed how we interact, absorb information, work and even workout.”

When I hear the word “technology,” the first things that come to my mind are phones, computers and televisions. These types of gadgets are pretty dominant in our day-to-day lives — and not to mention are becoming more advanced every single year — it makes sense they would be some of the first things we think of regarding tech. But the truth is, there’s much more to technology than just phones, computers

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Keep Austin Fit,

Kat Barclay EDITOR

10

2020

#KEEPAUSTINFIT CEO | LOU EARLE PUBLISHER | LYNNE EARLE

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

COO | ALEX ECENIA ASSOCIATE PUBLISHER | ALEX EARLE EDITOR | KAT BARCLAY ART DIRECTOR | CARLEY BEYER ADVERTISING CONSULTANTS Heidi Gerber Caitlin Moore WRITERS Megan Kaplon, Ryan Kendrick, Deanna Wolfe PROOFREADER Haylee Reed PHOTOGRAPHER Brian Fitzsimmons INTERNS Caroline Betik, Emily Effren, Monica Hand

GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES aecenia@austinfitmagazine.com 512.407.8383 EDITORIAL SUBMISSIONS kat@austinfitmagazine.com fitfocus@austinfitmagazine.com EVENT LISTINGS austinfitmagazine.com/events SUBSCRIPTIONS austinfitmagazine.com/subscribe 2609 S 3rd St. Austin, TX 78704 p 512.407.8383

Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted.

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

PLEASE RECYCLE THIS MAGAZINE

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

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

SEVEN WAYS TO KEEP YOUR FITNESS RESOLUTIONS

MAKE YOUR WEIGHTS ROUTINE

MENTAL HEALTH

More Challenging

JANUARY

Column

12

2020

PHOTOGRAPHER

Exposure

PHOTOGRAPHER STEPHANIE JARAMILLO EVENT

Austin’s Fittest Presented by Onnit

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

NUTRITION AUTHOR

Darryl Payne Jr.

PHOTOGRAPHY

Weston Carls

JANUARY 2020

Recipe A refreshing, but filling salad to try this year. The goal to drop a few pounds consistently ranks as one of the top New Year’s resolutions. If you’re making the switch from sammies to salads, try this one — it’s packed with big Texas flavors and won’t leave you hungry.

JANUARY

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2020

TEXAS CAESAR SALAD BOARD 1-2 Servings

INGREDIENTS 1/2 head of romaine lettuce, grilled lightly 1 grilled chicken breast, sliced 1/4 cup bite-sized cauliflower florets 1/4 red onion 2 medium or hard boiled eggs (7-10 minutes) 2 slices of bacon, cooked and rough chopped 1/2 cup cherry tomatoes, blistered in a frying pan 1 radish, thinly sliced 1/2 cup seasoned croutons Generous pinch of microgreens (i.e. radish, beets, cilantro) Parmesan shavings, to taste Fresh cracked black pepper to taste Coarse sea salt, to taste Caesar dressing, to drizzle Lite Caesar Dressing 3/4 cup plain Greek yogurt 1/2 cup freshly grated Parmesan cheese 3 tablespoons extra virgin olive oil 3 tablespoons freshly squeezed lemon juice 1 1/2 teaspoons anchovy paste 1 1/2 teaspoons Dijon mustard 1 large garlic clove *Place all ingredients in a food processor and emulsify until smoothly blended.

INSTRUCTIONS 1. Lightly drizzle olive oil over the cauliflower and red onion and season with salt and pepper.

2. Roast in the oven at 400 degrees Fahrenheit for 10 minutes or until the cauliflower is golden brown and the onion is deep purple in color. Set aside and allow to cool.

3. To assemble the salad, place each ingredient on the board in any fashion. Drizzle with Caesar dressing and finish with some freshly cracked black pepper and coarse sea salt. Alternative option: place all ingredients in a bowl and toss it up!

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

NUTRITION AUTHOR

Deanna Wolfe

PERFORMANCE ENHANCERS OR BUYER BEWARE

O

ne of the most frustrating parts of being in the nutrition profession is hearing time and again that a single pill or supplement is the key to weight loss, lean muscle development or improved athletic performance. It is important to be aware that dietary supplements can make claims on their labels that are not regulated, meaning it is up to the consumer to do the research and decipher the facts. The most disheartening part of supplement usage is the fact that most consumers rely on hearsay by peers or by

Do athletes really need to use supplements in their diets?

JANUARY

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2020

athletes sponsored by supplement companies to judge whether a supplement is deemed safe and effective.

Considering the enormous amount of sports supplements and ergogenic aids on the market today, here we discuss a few supplements that have enough scientific research to assess.

BCAAS

Branched-chain amino acids (BCAAs) refer to three of the nine total essential amino acids — leucine, valine and isoleucine. Essential amino acids are amino acids that the body cannot produce on its own and thus must receive from food. When an individual is in a calorie deficit to lose weight, they may experience an inconvenient loss of both muscle mass and fat mass. However, the thought is that BCAAs can help reduce the breakdown of muscle while still

“

When an individual is in a calorie deficit to lose weight, they may experience an inconvenient loss of both muscle mass and fat mass. However, the thought is that BCAAs can help reduce the breakdown of muscle while still allowing the individual to lose fat mass.

allowing the individual to lose fat mass.

Current research is mixed in regard to the effectiveness of branched-chain amino acid supplementation in this claimed action. There are new findings that show BCAAs may help with muscle recovery and reduced soreness, but further research is still needed. The good news is that BCAAs seem to be safe when used appropriately and have no side effects at dosages of approximately 5-20 grams per day.

BCAA supplementation has grown in popularity, but many overlook that whole foods contain these essential amino acids as well.

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

NUTRITION Although BCAA supplementation has grown in popularity, many overlook the fact that whole foods contain these essential amino acids as well. Protein-rich foods like meat, fish, dairy products and eggs are the best, most natural sources of BCAAs.

CAFFEINE

Caffeine claims to improve sports performance and is one of the few widely studied supplements found to be honest in its claim.

Consumption of caffeine prior to exercise has been shown to improve endurance. Caffeine also decreases perceived exertion during exercise, which means a person can work out at a higher intensity without the correlating feeling that they are trying harder.

Caffeine is safe when taken in recommended doses (2-3 mg of caffeine per kilogram of body weight),

JANUARY

but with larger quantities or for caffeine-sensitive athletes, side effects such as rapid heart rate, jitteriness, insomnia or lightheadedness can occur.

WHEY PROTEIN

Whey protein has long been studied for optimizing muscular growth and repair, and most of the research done on whey protein supports this claim. Several studies have shown that the supplement may lead to greater increases in muscle mass, larger decreases in fat mass and better improvements in strength when added to one’s diet.

It is best to consume whey protein around workout times, either before or after. While protein ingestion is important, research shows that a combination of both protein and carbohydrates (i.e. whey protein and a banana) around exercise may

18

increase muscle protein synthesis more than protein alone. A protein intake greater than 2.5 grams per kilogram of body weight may put an athlete at risk of excessive energy intake, low carbohydrate intake, dehydration and increased excretion of urinary calcium.

Also, physically active individuals should look into consuming whole foods first to meet their protein requirements before supplementing with a powder.

The most important thing to realize with any dietary supplement is that they are meant to supplement, not replace, a healthy lifestyle. Quality nutrition habits, a consistent workout routine, proper management of stress and adequate sleep patterns will always be the most important factors for fitness enthusiasts — and it is always a good idea to talk to your physician before beginning any supplementation regimen. afm

2020

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Dulce Vida Tequila

DRINKING WITHOUT THE GUILT WITH DULCE VIDA We’re officially into the new year, and while the focus for many is to shed some pounds, Dulce Vida Tequila recommends simply focusing on living a healthier lifestyle with a balance of exercise, clean eating habits and allotting for a little fun, too! Yes, we mean cocktails.

H

and crafted in the Highlands of Jalisco, Mexico, Dulce Vida is 100 percent USDA organic, Blue Weber agave tequila. Using only the finest ingredients, Dulce Vida offers a variety of tequilas for consumers to sip guilt free, Blanco (64 calories, 0 carbs), Real Fruit Infused Tequilas (66 calories, 2.4 carbs) in Lime, Grapefruit and Pineapple Jalapeño, which can be easily mixed with a splash of soda. When you need a convenient cocktail on the go or on the lake, the recently launched Sparkling Canned Cocktails do the trick and are available in Margarita, Paloma and Watermelon Margarita.

With many health advocates supporting the brand around the country, Austin-based Onnit Academy specialist Jena Mays is the ultimate fan, embracing a balanced healthy lifestyle. Mays notes, “My go-to post-workout cocktail is always Dulce Vida lime with water. Dulce Vida is zero carbs and low sugar — music to my ears.”

In addition to well-known fitness experts in Austin behind the brand, Dulce Vida focuses on collaborating with likeminded brands such as Camp Gladiator. When out and about in Austin, you’ve likely seen group workouts led by Camp

JANUARY

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2020

Gladiator or fun activities like the bat boat tours cruising around Lady Bird Lake. Not far from the fun and fitness, you’ll find Dulce Vida pouring guilt-free cocktails.

Looking to stock your bar cart with Dulce Vida? Head over to DulceVidaSpirits.com and click the store locator to find the nearest location. Not only is Dulce Vida Tequila extremely smooth in taste, perfect for the healthconscious consumer, but the brand focuses on providing a high-quality product for a reasonable price. The Blanco Tequila retails for $24.99 and the Real Fruit Infused Tequilas are $19.99. Dulce Vida Organic Tequila is the perfect choice if you are looking to kick off the new year with low-cal and low-carb spirits and cocktails. afm

G U I LT - F R E E C O C K TA I L S

Try out these low-cal, low-carb cocktail recipes.

SKINNY PALOMA

SKINNY MARGARITA

RANCH WATER

66 Calories, 2.4 Carbs

66 Calories, 2.4 Carbs

64 Calories, 0 Carbs

1 Part Dulce Vida Grapefruit

1 Part Dulce Vida Lime

3 Parts Topo Chico

3 Parts Topo Chico or Club Soda

2 Parts Dulce Vida Organic Blanco Tequila

Splash of Fresca or Zero Lemon Lime Soda

Squeeze of Fresh Lime Lime Garnish

Squeeze of Fresh Lime

4 Parts Topo Chico or Club Soda Squeeze of Lime To Taste Lime Garnish

Lime Garnish

21

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

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EMS training is low impact and scientifically proven to be 18 times more effective than a standard gym workout, burning over 550 calories. In just 20 minutes twice a week, you’ll see improved muscle tone and overall strength. For men, EMS increases testosterone levels while building lean muscle, and for women, balance estrogen and hormones tightening and toning all those flabby areas that drive you crazy.

EWOT is a method of training to increase oxygen to all the cells of the body by breathing in higher levels of oxygen during exercise. EWOT provides an immediate increase in strength, endurance and energy by increasing levels of oxygen in the blood, plasma and tissues by triggering an antiinflammatory response within two minutes. The effects are cumulative and increase metabolic energy.

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LIFESTYLE AUTHOR

Caroline Betik

JANUARY

PHOTOGRAPHY

Brian Fitzsimmons

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2020

FITNESS CLASS OR PARTY? Nearly 20 years after its conception, Zumba Fitness continues to prove that it’s more than just a workout.

“I

wish we had Zumba every morning at 9:30, because that would start my day off great.

It’s kind of an attitude of gratitude,” says Zumba enthusiast, Holly Chacona. “Obviously, the look on Jacque’s face — it is almost like [she’s reached] Nirvana. It’s like when you say, ‘out-of-body experience.’

In a previous life, I wonder if you were not somewhat of a risque dancer.”

Chacona laughs as she jokes with her Zumba instructor, Jacque Cotrell. Cotrell and Chacona bonded over their appreciation for Zumba, the opportunity to exercise and the feeling of being able to be free to have fun and be silly with others.

Zumba Fitness classes are still flourishing among the Austin fitness community. Founded in 2001

by Colombian, Alberto Pérez, Zumba Fitness is described as a “fitness party” — a total-body workout available in varieties for all ages. Incorporating Latin dance moves including merengue, salsa, cumbia and samba, this upbeat exercise has impacted the lives and fitness routines of many.

Cotrell taught her first Zumba class in May 2017. While she says she was pretty active all her life, as she got older,

25

she had to have her hip replaced. Once her doctor cleared her for physical activity, she began to look at classes offered at the YMCA. “I started hearing about this Zumba thing and Latin rhythms,” she says.

“I was like, ‘Latin rhythms? That’s all about the hips right? So, I’ll go check that out.’”

After taking regular Zumba classes and losing 45 pounds, Cotrell says she was having such a great time with Zumba that she wanted to share it with her peers.

She attended training and received her Zumba Gold certification, which allowed her to teach students 55 and up. Then, driving down Lamar one evening, she saw the Lamar Senior Activity Center and volunteered to teach a class.

Chacona began attending Cotrell’s classes in March 2019 after she retired from her job. She says since she began, she has received many benefits from Zumba.

“As you get older, every day is a new day of something going wrong,” says Chacona. ”And honestly, just moving the synovial fluid in my knees has been incredible. And even things like the little hand movements helps me, because we all get stiff joints. Everything we do in this class is something.”

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

LIFESTYLE For an older adult, moving rhythmically and practicing ranges of motion from simple lunges to raising the arms and circling the wrists helps loosen the joints and build strength and balance. Additionally, the act of watching and replicating the moves of the instructor stimulates the mind and has been proven to slow the progression of dementia and Alzheimer’s.

“

I think what they take from it will be something that they carry with them for the rest of their lives. Whether they continue their Zumba journey or not, they have a confidence level that they may not have coming in to class.

JANUARY

Chacona says the other reason she began doing Zumba is because she did not want to lose interactions with others in retirement and become depressed, something her primary care provider was worried about.

“Part of the reason I’m doing this is because my mom was not only sedentary but isolated and homebound by kind of by her own will,” says Chacona. “I just saw her becoming more and more isolated and getting depressed, and the people that you see here are the opposite of that — just completely alive.”

Michelle Gonzales, a certified Zumba Fitness, Zumba Gold and Zumba Kids instructor, started Zumba as a means of getting healthier when she moved to Austin in 2006. She says, however, becoming fit was not the only way

26

Zumba changed her life. It is the joy that Zumba brings, too.

“When you come into a Zumba class, you are joining a Zumba movement and a family,” Gonzales says. “You’re acting silly and shimmying your shoulders. A lot of people look in the windows and think we’re crazy maniacs. But we’re bonding in that moment. We are laughing together. We’re dancing together. And we’re enjoying that moment together.”

Gonzales teaches classes for all ages. She says each class is unique from the music and movements to the class structure. She currently teaches kids classes at the Northwest YMCA in Austin.

“In a regular Zumba class, the music starts and you kind of just hit the ground running,” Gonzales says. “It’s a faster pace class. So, you don’t want to make it too complicated, because you want everyone to have fun and move.”

One reason many people come to regular Zumba classes is for

2020

Michelle Gonzalez and Zumba Kids

If you're looking for someone to really get into those sore spots, you've found the right place! the good, fun exercise portrayed as “the workout in disguise.”

For Zumba Kids, however, the motivations and takeaways from class are much different.

On top of developing a routine of doing something good for their body, Gonzales says kids are learning teamwork, respect and listening skills.

“I think what they take from it will be something that they carry with them for the rest of their lives,” Gonzales says.

“Whether they continue their Zumba journey or not, they have a confidence level that they may not have coming in to class, and they’ll bring that into their everyday life.”

Gonzales says while Zumba is a total-body workout, it has changed her life in more ways than helping her get fit. Since she started Zumba, she has seen how the exercise can bring the community together for a greater cause.

The most recent way Zumba has made a difference within the community is through its partnership with the Northwest Austin YMCA. Over the course of the year, the YMCA raised money for scholarships for families who cannot afford a membership. In October, Gonzales was a part of hosting a large Zumba party with the YMCA. People dressed in costumes in the spirit of Halloween, and 100 percent of the funds went to the scholarship campaign to help families in the community.

“Zumba is a platform which brings people together for the better,” Gonzales says. “They call it ‘Zumba love,’ which sounds maybe corny to an outsider looking in. But in Zumba, everyone is welcome, and most people are happy they did it once they tried.” afm

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M A N T I S M A S S A G E .C O M

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LIFESTYLE AUTHOR

Caroline Betik

PHOTOGRAPHY

Brian Fitzsimmons

YOGA FOR ALL Deaf yoga instructor, Lilli Erin Beese, is providing a need for the deaf community through yoga classes taught in ASL.

D

eep respect, intentionality and community filled the air at the celebratory launch party of Austin’s first deaf yoga instructor, Lilli Erin Beese. Watching the interactions and signing between the radiating faces of those who just came out of the yoga studio, it was easy to get a sense of what deaf culture really is and how yoga will now play a part in strengthening the community.

Brooke Sipek, a friend of Beese and yoga student, described deaf culture as a unique world where everyone understands each other.

“Deaf culture, to me, means

JANUARY

having full access,” Sipek says.

“Being part of a community together and supporting each other. We understand our challenges, our needs and we know what each one of us is dealing with outside in the other world.”

According to Texas School for the Deaf Foundation, almost 20 percent of the state’s deaf population lives in the Austin area. Despite the large population of deaf people in Austin, Beese said when she moved here in 2018 from the UK, she noticed a lack of yoga accessibility for the deaf.

“The deaf ecosystem is what made me feel welcome,” Beese says.

“There are lots of different businesses in Austin for or owned by

28

the deaf community, but there is no ASL yoga accessibility, no yoga studios or yoga teaching regarding the deaf community.”

Accompanied by her husband Nick and her 10-year-old daughter Ava, Beese moved from England for the deaf education program for her daughter in Austin. After difficulties in pursuing a degree in clinical psychology, she decided to pursue what made her feel at home — yoga.

“Yoga is my one constant, and I can do it anywhere, and I know I will feel so good afterwards,” Beese says.

“It is just really nice to have in my life. We have ups and downs, ups and downs, but practicing yoga, that is the one thing that is always up. Yoga

2020

“

just felt criticized from the get-go.”

After emailing many studios, Beese said she was ready to give up, but her husband encouraged her to try one more time. So, she emailed Practice Yoga, a local studio on East 6th Street. Beese said Practice Yoga was quick to respond, giving her many opportunities to learn and enthusiastic for her to come and train.

“I kept reaching out to places and kept getting nos, but here I finally got a yes,” she says. “It was just such a breath of fresh air. Once

YOGA IS MY ONE CONSTANT, AND I CAN DO IT ANYWHERE, AND I KNOW I WILL FEEL SO GOOD AFTERWARDS.” makes me a better person, and I am really thankful I can share the gift of yoga with the deaf community.”

Beginning the process of emailing yoga studios to join their teacher training programs, Beese said most were not very encouraging.

“I emailed one program who actually told me no because, ‘Deaf people can’t do that,’” she says. “I

29

we found an interpreter, everything fell into place. They were all such great people and very supportive.”

After she graduated from the program, there was a question of who would come to a yoga class taught in American Sign Language.

Practice Studio let Beese teach a four-week ASL yoga series once a week throughout the fall of 2019.

At the last class day on November 9, over 40 people attended the class.

“I have been practicing yoga for 15 years, but I don’t think I ever felt like I was part of a community until now,” Beese said during the celebration ending her fall series.

“Getting together with friends and talking about it, I never really

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

LIFESTYLE had that experience until I got to Austin, and now I can see the seed is right here, and it is ready to flourish.”

Michelle Lapides, a deaf student who has practiced yoga since she was 14, attended Beese’s fall yoga series. She said making yoga accessible to the deaf community gives them a chance to communicate and connect in a new way.

“I believe yoga can help everyone,” Lapides says, “and our community in general. Sometimes we are behind on information because of communication access. Everyone in the community needs to practice so we can better contribute to our communities. I look forward to us being able to support each other on this self-care journey.”

Before yoga was accessible for deaf people, many yogis had to attend classes for hearing people.

“

she practiced yoga in ASL. Being able to actually underAS A DEAF PERSON, I ALWAYS THOUGHT YOGA stand the purpose of her moves WAS VERY AUDITORY BASED. WHEN I WENT TO changed the way LILLI’S CLASS, AND WE WERE ALL OF A SUDDEN she viewed yoga.

“Through TALKING ABOUT FORM, THE BODY MOVEMENT, Beese’s classes, I THE TERMS AND EVERYTHING — IT JUST learned the correct way to move BECAME CRYSTAL CLEAR WHAT YOGA IS ABOUT and what muscles AND WHAT IS IN THE PRACTICE.” I am aiming to stretch,” Means says. “I no longer am just moving Similar to attending a class in a around until I feel something. All different language, many of these of these little details are extremestudents described they were not ly helpful.” fully able to understand and gain the Before, Means said she never benefits of yoga at hearing classes. knew what to expect when she Alexandria Means, a yogi who practiced yoga in classes for hearhas practiced for about 10 years, ing people. She gave the example said Beese’s class was the first time

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of not knowing about the breathing component of yoga. During Savasana, the final pose of a yoga class, she said she had no idea the act was meant to allow practitioners to let everything go, because she could never hear an instructor talk about what yoga’s purpose was about. She was not fully able to understand until now.

“I really feel like I missed a lot of minute details that are really significant in yoga,” Means says.

“I did not really know I was supposed to be thinking outside of your body [during Savasana]. I was always just sort of looking around, waiting to be finished, and my mind would just race because I was hesitant on if we were done and what we were doing. During Beese’s class, I was

able to let go and think and have that outer body moment and truly feel a lot more relaxed.”

Beese said one of the reasons she wanted to teach yoga was to share her experience with the deaf community. Sarah Tullier, who is new to yoga, said she never had any motivation to try it until it was accessible to her.

“I am addicted now,” Tullier said. “As a deaf person, I always thought yoga was very auditory based. When I went to Lilli’s class, and we were all of a sudden talking about form, the body movement, the terms and everything — it just became crystal clear what yoga is about and what is in the practice.”

Tullier said this kind of accessibility is important because it opens up new experiences both in the deaf

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LIFESTYLE community and the hearing world.

“Deaf individuals deserve equal access to yoga like hearing people,” Tullier says. “Also, hearing people now have the advantage of learning ASL while they are in class and learn a little about our culture. Every day we live in the hearing world and adapt to their culture. I think it is nice for them to come and participate in ours sometimes.”

Blake Maynard, a second year linguistics major at the University of Texas at Austin, said as a hearing person he was excited to see Practice host classes in a different language.

“I come to this studio often, and I noticed they were offering ASL yoga, and I have never done yoga in another language,” Maynard said. “I decided this would be a good opportunity to step out of my comfort zone. I have made a lot of new friends and learned a lot of new signs and how to be more attentive during class.”

Since Beese ended her fall series, she now teaches at Practice multiple days a week.

While ASL yoga accessibility is a start, Beese’s husband Nick said he knows this is just the beginning of the impact Lilli is going to make in the deaf yoga community.

“She scares me sometimes honestly,” Nick says. “She makes a lot of big, magical plans, and I have to just take a breath and hold on. Since we have been together, she has always been a big idea lady, and when she gets a big idea, she makes it happen.

So, with yoga, I know that this is just the beginning, and she is going to make yoga accessible for more individuals.” afm

JANUARY

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2020

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TOUGH

Chick AUSTIN PERSONAL TRAINER AND FITNESS INSTRUCTOR MELINDA VAGUE REFUSED TO LET A BATTLE WITH CANCER AND AN ABOVE-ELBOW AMPUTATION END HER CAREER.

AU T H O R MEGAN KAPLON P H O T O G R A P H E R BRIAN FITZSIMMONS

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COVER

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MELINDA VAGUE

HAS ALWAYS BEEN ONE TOUGH COOKIE.

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rowing up, she could always be found outside, being active and playing sports.

She went on to play tennis and dance, and as an adult, she quickly found her professional calling in the fitness industry where she’s made it her mission to teach others to be tough.

So, perhaps it should be no surprise that following a battle with cancer that resulted in the above-elbow amputation of her right arm in 2017, the 33-year veteran of personal training jumped right back into coaching workouts right after she finished a post-amputation, three-month regimen of chemotherapy.

Yet, if you find yourself in one of Vague’s classes, one can’t help but be impressed and inspired. Two years after the amputation, she’s back up to a full

schedule of 18 classes a week at nine different locations — gyms, retirement homes and corporate facilities — around Austin, in addition to training private clients. She teaches everything from boxing to spin to water aerobics, boot camp and step.

Armed (pun intended) with a prosthetic made by Austin’s own Blue Sky Prosthetics and three different terminal ends from TRS Prosthetics out of Boulder, Vague can pretty much do it all in the gym. One end, called the Shroom Tumbler, is flat, good for floor work and yoga. The second has a round clamp for holding dumbbells or barbells, and the third is a two-pronged hook that opens and closes to facilitate two-handed carrying of larger items.

“People are just kind of in awe,” Vague says, “Like, they can’t complain about anything. They’re like, ‘Oh, she can do it with one arm — why can’t I do it with two?’ So, I just send that kind of message out there to my fitness world that everything is possible.”

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While fitting a patient for a new sport-specific prosthetic, the Blue Sky team is very hands on — even heading out to the Veloway for cyclists, or going for runs and analyzing the patient’s gait to ensure the prosthetic is working properly.

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A different person might have seen an arm amputation as the end of a career in fitness, but from the very first day she got the news that the best way to save her life was to lose the arm, Vague refused to consider that possibility.

“I decided that day when (the doctor) said, ‘We’re going to have to cut your arm off,’ that it wasn’t going to change me,” Vague said. “It wasn’t going to define me, who I was as a person.”

Like the athlete she is, Vague trained for her upcoming challenge. As she waited for the surgery date, she practiced life without her right arm. And yes, she was righthanded. She’d pump gas, get dressed and eat dinner, all with only her left arm to get accustomed to her new reality.

“If you let it define you, then you’re

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toast,” Vague says. “So I said, ‘I’m still in charge.’ I can still do everything that you do, but I just do it differently.”

Not that it was easy, of course. When Vague first returned to teaching classes after the amputation and chemotherapy, she had lost 12 pounds of muscle and was anemic. She remembers having to take a seat on the floor during one spin class.

“I said, ‘OK, y’all, keep going, I’m just going to sit on the ground.’ So, I coached from the ground,” Vague says.

Vague got her first prosthesis five months after she returned to teaching classes and training clients, so she had gotten pretty used to — and pretty good at — doing things with one arm. The first prosthetic, although useful for weightlifting and other relevant activities and tasks,

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“

I DECIDED THAT DAY WHEN THE DOCTOR SAID, ‘WE’RE GOING TO HAVE TO CUT YOUR ARM OFF,’ THAT IT WASN’T GOING TO CHANGE ME. IT WASN’T GOING TO DEFINE ME, WHO I WAS AS A PERSON.” was heavy — heavier than her arm had been, and it made her feel weighed down and out of alignment.

The team at Blue Sky was open to that feedback, however, and they soon fashioned Vague a new arm, this one with a hollow forearm piece, which made it much lighter.

The new prosthesis weighs in at just 2.5 pounds, about the same as Vague’s right arm before the amputation.

Vague is much happier with this one, and she’s made it her own, personalizing it with a few sparkly blue gems. She even prefers it to her myoelectric prosthesis, an externally powered artificial limb that looks and moves like a real arm and hand, but which she says is heavy, hard to put on and requires batteries that need charging.

“It’s not life-changing,” she said of her prosthesis, “but it is life-enhancing.”

Vague will kick your butt in her boxing class at Tapout Fitness off Highway 290 (take my word for it!), but she admits some activities remain out of reach. She still cooks, but she can’t chop, so she buys

pre-cut vegetables. She doesn’t wear much jewelry and blouses with those tiny buttons at the back of the neck that require quite a bit of effort to get fastened. She doesn’t order steak when she’s out to eat, and walking her two dogs poses a unique challenge, especially on rainy days when there’s an umbrella to juggle in addition to two leashes and poop-scooping duties.

“But you know, you just adapt,” she says. “That’s why they call me an adaptive athlete, because I have adapted what I do to what I need to do to do it.”

Vague is Blue Sky Prosthetics president Aaron Foreman’s favorite type of patient. A lifelong athlete himself, Foreman has developed a specialty in working with amputee athletes, estimating somewhere around 30 percent of his current patients are athletes.

“Melinda was exceptionally determined,” Foreman said. “I could tell from the very beginning. When I met her, it was right before her amputation, and she was already planning on how to get back to all of her activities.

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Aaron Foreman is both the owner of Blue Sky Prosthetics and a physical therapist. He works specifically with amputee patients to help get them back on his or her feet after an injury, accident or illness.

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Blue Sky has a full prosthetic and orthotic lab in Austin, where Foreman and his team — including lead technician Chad Viadure, an amputee himself — fabricate all of Blue Sky’s devices in-house, using advanced carbon fiber resins and plastics, which are fitted and customized to each patient and then tricked out with accessories and ends from companies like TRS, Össur and Ottobock.

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“I consider (Melinda) a super athlete,” Foreman added, and that’s pretty high praise from a guy whose patient list includes quite a few elite, Austin-based amputee athletes.

For one, tennis player and coach Dennis Ralston, a member of the International Tennis Hall of Fame who won a Wimbledon doubles title in 1960 and finished runner-up in 1971, partnered with none other than the legendary Arthur Ashe. Ralston had his lower left leg amputated in 2010 after a series of surgeries that resulted in multiple infections in his foot. He now has custom prosthetics that have helped him get back to coaching tennis and playing golf.

Then, there’s James Ortiz, a former Texas State track and field athlete who, in 2006 during his senior year in college, had to have his lower left leg amputated following a bicycle accident. Ortiz had won three NCAA titles in the 1500-meter and still holds the school record in that event with a time of 3:48.35. But after the accident, he wasn’t keen on jumping back into running right away. When Foreman and cross country athlete Kevin Kimball visited him in the hospital, he didn’t want to talk about getting fitted for a prosthetic running foot.

But Ortiz eventually came around, and in fact, he got so comfortable with his prosthetic running foot made by prosthetics company Össur, that he set a new 1500-meter world record for below-the-knee amputees at the Kansas Relays in 2013 with a 4:33.46 time.

Another Blue Sky patient is mountain biker Eric Scott, creator of the mountain-bikingfocused YouTube channel No Front Brakes.

Born without a right hand, Scott had been riding bikes with just one hand until Foreman built him a prosthetic arm about six years ago.

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“(Eric) was incredible, because mountain biking is so hard with two hands, but with one hand, it’s really hard,” Foreman said.

Swimmer Lindsay Grogan, who lost her left leg in childhood as a result of a condition called focal scleroderma, went to the 2016 Paralympic Games in Rio and has her eyes on Tokyo.

Blue Sky has a full prosthetic and orthotic lab in Austin, where Foreman and his team — which includes former University of Texas at Austin track and cross country athlete Kevin Kimball and lead technician Chad Viadure, himself an amputee — fabricate all of Blue Sky’s devices in-house, using advanced carbon fiber resins and plastics, which are fitted and customized to each patient and then tricked out with accessories and ends from companies like TRS, Össur and Ottobock, which has its North American headquarters in North Austin.

“

I’VE WORKED WITH A LOT OF AMPUTEE ATHLETES, AND IT’S LIKE A CHALLENGE FOR THEM. THEY DON’T LET A LIMB LOSS CHANGE THEIR PERSPECTIVE ON BEING ACTIVE. 2020

With all of his patients, Foreman relishes getting a person back on his or her feet after an injury, accident or illness — but with athletes, it’s even more satisfying to help someone return to a passion they might have thought was now impossible.

While fitting a patient for a new sport-specific prosthetic, Foreman, Kimball and crew get pretty hands-on. They’ll head out to the Veloway for cyclists, or go for runs, analyzing the patient’s gait to make sure the prosthetic is working properly. And of course, like with Vague’s prosthesis, sometimes it takes a couple tries to get it just right.

Although Vague has been back to boxing, working out and walking the dogs for quite some time now, she still has new goals in mind, always looking to push her limits.

During an upcoming trip to visit a good friend in Los Angeles, she plans to tackle an advanced hike in the Hollywood Hills.

The hike is a tradition in the friendship, one they do every time Vague visits LA, and Vague never considered letting this trip be any different.

She’s already ordered a rock climbing hook for the occasion.

“It’s 90 minutes fully able-bodied, this hike that we do, so I’m figuring if I can do it in 1:45 with the hook, I’m doing good,” Vague says. “The last thing I want to do is, ‘Hey, can you push me up this rock?’ over and over.”

Foreman, although

always impressed with Vague’s determination, is not surprised at her resilience.

“I’ve worked with a lot of amputee athletes, and it’s like a challenge for them. They don’t let a limb loss change their perspective on being active,” Foreman said.

For Vague, the amputation may have even made her a better trainer — simply by living her life, she models the toughness, courage and grit she wants to bring out in her clients.

“I just always felt like, I’m the leader, I’m the strong person,” Vague said. “Every morning I say, ‘Do I want to be a speck or a spark or a light?’ and every day I say, ‘You have to be the light. You have to be the light, because someone is going to need it.’” afm

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

YOUR ULTIMATE

e m o H t A ech T i H WORKOUT OPTIONS

WHERE TECHNOLOGY AND CONVENIENCE MEET AT-HOME FITNESS. A U T H O R E M I LY E F F R E N

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here’s no question technology has impacted how we live our day-to-day lives. It’s changed how we interact, absorb information, work and even workout. From live streaming apps to hi-tech at home fitness equipment, incorporating fitness into your lifestyle is becoming more convenient than ever through advances in technology.

AFM has found some of the latest (and coolest) hi-tech fitness gadgets that will surely help you stick to your New Year's Resolution and say goodbye to holiday weight without having to leave your cozy home.

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THE MIRROR

Standing (or mounted) in a home, The Mirror is literally a regular mirror but doubles as a full, interactive display for your workout. The Mirror has workout classes, a workout community, speakers (with surround sound), a camera, bluetooth capabilities and major personalization preferences. It also allows for exercise enthusiasts to connect heart rate monitoring devices to measure biometric data and get the most out of their workout. The Mirror also will hold you accountable.

According to its website, some of the fitness classes are held in real time and include personal shout outs. This sleek, futuristic-looking mirror can be bought with a stand or mounted on the wall, adding more than just an accessory to your home.

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FLYWHEEL

Delivered in one to two weeks, Flywheel isn’t just a stationary bike — it’s an interval-based, high-intensity workout machine with a community of users and customizable workouts. According to the Flywheel website, users can also “stream thousands of live and recorded indoor cycling, strength and toning classes” to ensure a full-body workout. With a leaderboard, personal stats, race mode and capabilities to compete with other riders, Flywheel is ideal for those who like to get a little competitive. Flywheel also offers different bikes with or without a built-in tablet for busy-bees to join a class, compete and surpass their goals — all from the comfort of their own home.

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MAX TRAINER BY BOWFLEX

A common household name for home fitness equipment, Bowflex, is still producing reliable workout tech. Bowflex’s latest invention is its new Max Trainer — and it’s worth all the hype. This ultimate at-home fitness trainer includes virtual coaching options, customizable workouts and bluetooth capabilities. Different from the Max M8, M6 and M3, the brand new Max Total includes a touch screen and WiFi. The Max Total is also ideal for anyone who lives life on-the-go and needing to squeeze in a quick workout at home. Blending a stair-stepper and elliptical, this low-impact machine is perfect for busy-bees, offering workouts ranging from 4-30 minutes. The Max Trainer also offers access to Netflix, Amazon Prime and Hulu so you can binge while you burn!

FIGHTCAMP

If you love the high-energy and hardcore workout of boxing, then Fightcamp is the at-home fitness for you. Fightcamp is essentially a community (with an app) offering unique workout classes, customized music that accompanies workouts and punch trackers to track personal goals or compete with others in the Fightcamp community. One membership includes punch trackers, a free-standing bag, a workout mat, boxing gloves, quick wraps and free shipping for $51/month. According to its website, Fightcamp includes a “blend of body punches, defensive moves, plyometric sprints and bodyweight exercises to build unique combinations that will keep your body and mind engaged.”

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PELOTON

Two words. Immersive. Cardio.

With classes that range from 5-90 minutes, Peloton offers live, weekly classes, motivating instructors, a 22-inch touchscreen and a variety of cycling workouts. The 4’ x 2’ stationary bike is entirely adjustable down to the screen and allows users to connect their smart devices over WiFi or bluetooth. The Peloton also makes it easy to squeeze in a workout before work without waking the rest of the house as its belt is almost silent, even during high-intensity training.

Peloton also offers test classes that allow for possible-buyers to book a test class and try out the bike before making the financial commitment.

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2020

TONAL

Have you ever heard of the term “digital weights?” Welcome to the future. With Tonal, users don’t have to waste time getting down and putting up weights.

Instead, you can lift up to 200 pounds of resistance by simply customizing your desired weight on the screen. A device that simply mounts to a wall, Tonal includes a 24” touchscreen display with adjustable arms with resistance. In addition to purchasable accessories such as a rope, bench, roller and a workout mat, Tonal also sells Smart Accessories such as Smart Handles and a Smart Bar that can track your reps and adjust your digital weight. With a builtin coach and personal trainer, Tonal offers guided programs for users whether they want to lean out, build muscle, improve performance, gain strength, boost energy and more.

IOS & ANDROID APPLICATIONS

Last but not least, one of the best ways to get a workout in at home without breaking the bank are fitness apps.

Apps like Pear, Sweat by Kayla Itsines and Jillian Michaels’ Fitness offer their own fitness workouts, allowing for users to completely customize their exercise routine by choosing how long they want to workout and exactly what muscle groups they want to work. iOS and Android fitness applications are some of the best, easiest and cheapest ways to squeeze in a workout without buying a gym membership.

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WELLNESS

FAQ

HEALTH RE-START: A RESOLUTION THAT STICKS

HOW DO YOU BEGIN, RESTART OR REFRESH YOUR PLAN TO IMPROVE YOUR HEALTH IN 2020?

Start with acknowledging your accomplishments if you are restarting or refreshing your plan. The progress in both big and small ways is how an end goal is met. When tracking progress, the steps along the way may seem unimpactful, but when truly analyzed, they are the steps that continue to propel you forward.

Then, look at your “why.” What is the motivation behind the goal to develop a healthy lifestyle? If the goals that you have don’t truly motivate you, they will quickly fall by the wayside when something else comes up in your life. There is a lot of work that goes into making a goal happen from start to completion, then even more work if it is something that needs to be sustained. Making sure your goal motivates you and will continue to motivate you is key.

Once you have established a goal that motivates and inspires you, write it down. Then, build your plan around it.

Tips to conquer your 2020 health resolutions from start to finish.

THE RECIPE FOR SUCCESS IS TO MAKE SURE YOUR GOAL IS SMART.

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ith each new year, new beginnings bring hope, anticipation and expectations of better things. For many, this is specifically targeted toward health — healthy lifestyle, weight loss, changes in eating patterns, moving more. But what if this isn’t the first time the goal was made? Is it possible to make a health goal that you can really stick with all year? What is the recipe for success?

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1. SPECIFI C 2. MEASUR AB LE 3. ATTAIN AB LE 4. R ELEVAN T 5. TIME B O UN D When writing out your action plan that supports your goal, make sure your goal is specific. Your goal must be clear and well-defined. Vague or generalized goals are unhelpful

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2020

because they don’t provide enough direction. Instead of “lose weight,” look at a healthy amount of weight that can be lost at a reasonable rate (usually 1-2 lbs per week for sustainable long-term weight loss).

The goal should be measurable.

Include precise amounts and dates in your goals so you can measure your degree of success. If the goal is to “Run Faster,” which is immeasurable, how will you know when you have successfully completed your goal? Instead, look at decreasing your mile time by 30 seconds in six weeks, one minute in three months, two minutes in six months.

An attainable goal is something that is within reach but still a challenge. If you set a goal that you have no hope of achieving, you will only demoralize yourself and erode your confidence. On the other side, accomplishing a goal that you didn’t have to work hard for can be anticlimactic at best. By setting realistic yet challenging goals, you hit the balance you need. Instead of “stop eating sugar,” look at healthy, balanced ways to decrease processed sugars in your nutrition. Swap out sugar cereals for oatmeal with fresh fruit. Swap out the afternoon cookie for apple and nut butter.

A goal that is relevant is in line with the direction you want your life to take. By keeping goals aligned with this, you’ll develop the focus you need to get ahead and do what you want. Set widely scattered and inconsistent goals, and you’ll waste your own

time. Instead of “work out more,” the time and type of training should align with the outcome you’ve established as your goal. This could be to take bootcamp three days per week because your sleep is better; walk one mile two days per week to decrease sciatica pain; incorporate a personal trainer twice a week to assist with increasing muscle tone.

The goal also needs to be time sensitive. Your goals must have a deadline. Again, this means that you know when you can celebrate success. When you are working on a deadline, your sense of urgency increases, and achievement will come that much quicker. Instead of “complete a marathon,” find a race in your area that is far enough out that you can train for it. Then, sign up. Your date is set, so now it is up to you to put in the work.

Now write down your goal with the recipe in mind. A written goal

makes it real and tangible. Then post your goals where you will see them often: on your mirror, in your gym bag, next to your running shoes in your closet or by the refrigerator.

This will act as a consistent reminder of what you are working toward.

Make an action plan with big and small steps. This will serve as your road map. With each step you can cross off, the feeling of accomplishment will be realized. Your progress will be visible and help propel you even when the goal feels a long way off.

Stick with it! Goal setting is an ongoing activity. Build time in your schedule to review your goals, your accomplishments and the steps that still need to be taken to accomplish your goal. If steps change, make notes and continue the journey.

There is no single way to make your dreams come true. Just work toward the goal set and change as necessary, then celebrate the successes. afm

Kati Epps, MyBodyGX Owner

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

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WELLNESS AUTHOR

Monica Hand

THE CBD ANALYSIS How to wade through the booming industry of CBD

C

annabidiol, or CBD for short, is certainly having its moment in the health and wellness spotlight.

CBD is a derivative of the hemp plant, the cousin of the plant used for medicinal marijuana. For a long time, it was considered to be the same as its cousin’s derivative THC (tetrahydrocannabinol), the part that gets you high. But after the 2018 Farm Bill, the game changed in regard to the ways the population viewed hemp. The bill made hemp federally legalized, allowing farmers and companies to grow the plant so long as they followed regulation that the plant must contain less than .3 percent THC. Thus, in a matter of months, new products and store fronts began popping up all over the United States — Austin included.

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The heyday of the hemp plant is both an exciting and confusing time for consumers. While the industry is becoming full of anecdotal evidence of success for various products against ailments, it’s also still very new and unregulated. The lack of regulation was what let so many companies and individuals get in on the industry — meaning just about anyone could start a line of their own products and say whatever they wanted on the label.

“If you wanted to go out and start a company, you could,” says EJ Zain, co-owner of storefront and Austin-based CBD line Greenbelt Botanicals. “There’s nothing stopping you from slapping CBD on a label and selling it to anyone.”

Zain explains that that’s how CBD gets bad reputations or skeptics. Due to the number of products out there that are just looking to

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make money off of the hype, the industry itself is saturated with a wide variety of qualities and effects.

So, how do you know what you’re getting is worth the money, isn’t potentially harmful and is at the greatest possibility to work for you? In an industry that’s become saturated with products and wannabe CBD tycoons, it’s important to do your research and know as much as you can about the products, ingredients and the people behind it all.

First, as Caleb Simpson of Hemp Daddy’s Therapeutics points out, it’s important to remember that every person and

2020

“

also then react differently to the same product.

In the same way that caffeine affects each individual differently based on their chemical makeup, the type of caffeine and their individual exposure to caffeine — CBD success comes with many variables.

The first product you try may not work for you. The first form of ingestion or application may not work for you. The first

F OR EVERY PRODUCT I CARRY IN MY STORE, I GO THROUGH AN INTENSE VETTING PROCESS. IF IT’S NOT SOMETHING I WOULD PUT IN MY BODY, I DON’T PUT IT ON MY SHELVES.”

body is different. Hemp Daddy focuses on athletes and using CBD to aid in recovery, performance and rehabilitation. Not only does each individual come looking for relief for personspecific treatment, but each person will

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WELLNESS

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“

I HAVE A HOPE THAT WITH OUR OWN DEVOTION TO QUALITY PRODUCTS, THOSE PRODUCTS THAT DON’T STAND UP TO THE TESTS ARE GOING TO START DROPPING OUT. THEY CAN’T COMPETE IN THE LONG RUN.”

dosage might not work for you. But that doesn’t mean CBD as a whole can’t help with ailments to some capacity. Even Ted Moskovitz, a coowner of AMMA Healing CBD, says after the first few times he used CBD, he wasn’t convinced. It wasn’t until his friend gave him the right product and the right dosage that his passion for how CBD could revolutionize wellness stuck.

“Being a part of that search for the right product for people is one of the best parts of this job,” Moskovitz says. “It feels amazing to get a skeptic to come to you and tell you how much your product helped them.”

Now, like many other brands, these Austin-based individuals are trying to take back the market. From fraudulent vapes to misleading labels, the industry can be discouraging for both the consumer and businesses. But the likes of AMMA Healing, Greenbelt Botanicals and Hemp Daddy’s Therapeutics are not letting that quantity overshadow their quality.

“The best way to weed out the guys cutting corners is to educate the consumer,” Moskovitz says. “That’s why half of what we do is education.”

To ensure you get what the label promises and to validate that there are no extraneous chemicals or

particles in it from the production process, ask to see the product’s Certificate of Analysis. With many brands, there will be a QR code that will take you directly to the COA. On this sheet, you can find a wealth of information in regard to the chemical makeup of the product.

“You especially want to see who ran the analysis,” Moskovitz explains. “Ideally it’ll be done by an unbiased third party that’ll also test for all sorts of chemicals and metals.”

Usually, you can find these COAs on the website, with most reputable companies offering them to the consumer before they even ask — hence the QR codes on product labels.

“For every product I carry in my store, I go through an intense vetting process,” Zain explains. “If it’s not something I would put in my body, I don’t put it on my shelves.”

Even for products that are requested by her customers, Zain says they still have to meet her standards. The COAs are the best starting point for that information, because if it’s not safe, then it’s not worth however good it tastes or smells.

“If they don’t offer me a COA right

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away, chances are I’m not going to carry their product,” Zain says.

Some places might even make the claim to be third-party certified but not offer that information in an easy-to-access form — so you’ll have to reach out and ask for it. But in the long run, it may save you from purchasing a product that tested poorly or had trace amounts of unwanted pesticides, metals or other particles.

Staying aware, educated and open to discuss the contents of a product are the ways you can ensure your purchase is the best it could be. Many storefronts, like Greenbelt Botanicals, are eager to talk you through a purchase and answer any questions you might have. Even the customer support on the websites that directly sell the products are excited to share the information they have about what CBD is and how it may be able to help you. All you have to do is ask.

“I have a hope that with our own devotion to quality products, those products that don’t stand up to the tests are going to start dropping out,” Simpson says. “They can’t compete in the long run.” afm

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

WELLNESS AUTHOR

Ryan Kendrick

WRAP IT UP Can tape improve your athletic performance?

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ore than ever, tape — in various forms and colors — is seen on professional athletes. But how does it work? And is it just as beneficial for the amateur athlete or a weekend warrior?

The technology of tape has evolved as new materials become available and research emerges that sheds more light on common ailments or injuries. Recent research has also contradicted long-held beliefs about the effects of taping.

Taping along the line of the muscle was thought to facilitate it, while taping across the line of the muscle was thought to inhibit it. Dr. Caroline Alexander and colleagues in the U.K. have found the reverse to be true — taping longitudinally for the lower trapezius muscle (important for control of the shoulder blade) or the

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calf muscle resulted in inhibition of the muscle, while taping across the line of these muscles had no effect.

Similarly, Takahashi and coworkers investigated the effect of firm, elastic therapeutic taping (kinesiology tape) around the wrist on grip strength, a technique commonly used in CrossFit or martial arts. The results showed that any pressure greater than 30 hPa resulted in a decrease in grip strength.

While these findings are not to say that some techniques used traditionally in the clinic do not work, it does suggest that some may not work for the reasons previously thought.

Also, it’s important to point out that effectiveness of any taping is also dependent on the application.

Broadly speaking, there are three categories of therapeutic taping used to rehabilitate or prevent injury, modify technique or improve performance.

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RIGID ATHLETIC TAPE

This is the traditional therapeutic tape and the one with which most people are familiar. It is strong and rigid and is generally placed on a joint to provide restriction of movement. For example, a sprained ankle can be locked in position to prevent it from moving in such a way to place strain on the damaged ligament. The ability of the tape to maintain this restriction and the time for which it is effective varies from joint to joint.

For a long while, rigid tape was the only option, but other treatment approaches have evolved, and new research has revealed new mechanisms of action. In the aforementioned ankle taping, a study by Briem showed that rigid taping increased the magnitude of activity in the peroneus longus muscle (outside of the lower leg), which acts to resist rolling over on the ankle. It is hypothesized that the strong stimulation from the

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preliminary research is showing positive effects. Shortening of the foot and increase in arch height has been demonstrated. This may have significant benefits for many overuse conditions of the lower limb, such as plantar fasciitis, shin splints and Achilles tendinopathy.

Changes in muscle activity are also being demonstrated.

Each of these types of tapes and methods has different properties, indications for use and mechanisms of action. They represent a different tool for a different job and should be used accordingly — mechanical restriction with athletic tapes, mechanical load absorption and modification of movement patterns without restriction via dynamic taping or addressing neurophysiological processes with all three.

DYNAMIC TAPE tape’s pulling on the skin acts on the nervous system to affect this change.

Similar changes in movement patterns and timing or activation of muscles have been noted on other conditions involving the shoulder complex, the patellofemoral (kneecap) joint and shin splints.

KINESIOLOGY TAPE

The original kinesiology tape was developed approximately 30 years ago by a Japanese chiropractor, Dr. Kenzo Kase. Kinesiology tape is designed to have an elasticity and thickness similar to skin.

It only stretches longitudinally, in the range of 140–180 percent, depending on the brand, before reaching a rigid endpoint. This tape is generally applied with the muscle or joint in its lengthened position and has gentle elastic recoil, which is thought to gather and lift the outer layers of the skin

to create space and reduce tissue pressure with the aim of improving circulation, taking pressure off pain sensitive structures and enhancing feedback to the body to help with motor control, muscle activation or inhibition.

The research regarding the magnitude and nature of any effect gained with kinesiology taping is still ambiguous. Many single case studies and anecdotal reports speak highly of the benefits. The study

by Briem previously mentioned showed that, while rigid taping changed muscle activity, kinesiology taping did not. In other studies, however, it did demonstrate some increased excitability of the calf muscle in healthy controls, but no change to hop distance was found, and excitability, hop distance and pain were unaltered in a group with Achilles tendinopathy.

Little research deals specifically with taping as of yet. However,

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Designed by the author, an Australian musculoskeletal physiotherapist working with elite athletes, this brand is a highly elastic tape that stretches in all directions and over 200 percent longitudinally. It has strong elastic recoil and is applied with the muscle or joint in the shortened position (opposite to kinesiology tapes) in order to provide a “bungee” effect to absorb load and decelerate movement, thereby reducing the workload on injured or overloaded muscles or tendons. It then recoils strongly to assist the muscles as they begin to shorten. This allows for a strong mechanical effect to manage load or to modify movement patterns while still allowing the athlete to perform complex activities. Load reduction combined with powerful neurophysiological effects provide prompt pain relief, reduce fatigue, facilitate recovery and improve performance. afm

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WELLNESS AUTHOR

Monica Hand

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INNOVATIONS FOR HEALTHY LIVING

echnology has made health and wellness all the more comprehensible across genres. From virtual doctor appointments to physical wellness products, the accessibility and quality of healthy living has advanced to an all-time high. Looking over some of the past year’s most innovative products, it’s easy to see that wellness technology is a category that may never stop improving. Whether the products focus on the need for injury rehabilitation, the stabilization of pain or simply the intersection of health in daily lifestyles, there’s something for everyone.

Technology that solves problems at the intersection of health and daily routines.

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2020

SLEEP SYSTEMS FROM KRYO INC. To solve that problem of waking up too cold or sweaty, Kryo Inc. has created the means to a perfect night’s sleep. The Sleep Systems’ simple design as mattress toppers allows either one or two users to adjust the temperature of it to their preferred state.

This puts the cozy or cooling effect right where you need it — under you, so you don’t risk kicking it off in your sleep. If it’s two users, they can adjust for either side of the bed, allowing for both users to sleep comfortably. It’s a technology that’s solving the age-old problem of thermostat debates.

INVERSION TABLES The inversion table comes from all sorts of carriers and in several designs. The idea behind the contraption is that your spine compresses over time. Using gravity, the device decompresses the spine to refresh the discs. This allows for built-up pressure to be released from the nerves and muscles and for the spine to realign itself. You lock yourself into the full- or half-body table device (depending on brand and targeted characteristics) and then it will flip you upside down, allowing gravity to use your body weight as a tool on the spine.

The self-treatment is thought to effectively solve many back problems and relieve loads of back pain that other treatments can’t do without surgery or medicine.

LIVIA MENSTRUAL PAIN RELIEF If you’re prone to intense menstrual cramps, it may sound too good to be true. The problem of bulky heating pads, pills that wear off and time lost due to pain involving symptoms from menstrual cycles has long impeded a woman’s day-to-day affairs. But Livia claims to be able to provide relief to some of the greatest cramps. FDA and CE approved, the way the technology works is behind the Gate Control Theory. The device distracts the nerves with a pulsation so that they can’t register the pain. Relief typically kicks in about 30-60 secs after switching on the device, allowing for immediate liberation.

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NIMA GLUTEN SENSOR AND PEANUT SENSOR With the number of people with gluten and peanut allergies, it makes sense that wellness technologies are starting to focus on ways to protect them from exposure. Nima is a portable food testing kit that comes with a community. In three simple steps, you know whether the food is contaminated, and you can share that information. You simply put the food in a capsule, test it in the device, then log in the information. That information is stored within the Nima App community that has already logged hundreds of packaged foods and restaurants. The problem of feeling uneasy or alone due to a gluten or peanut allergy is beginning to be no more.

FOREO LUNA 3 The sleek design makes for a portable, handheld face massager that aims to banish the grime away. With the option of an even smaller, more compact design in the LUNA Mini, there’s no such thing as not enough room in your gym bag or travel kit for an ultimate skincare routine. Awarded an Allure Best of Beauty 2019 certification, the FOREO technologies have long been recognized by beauty and health outlets for continuously upgrading their products and keeping skincare at the forefront of wellness advances.

The UPRIGHT GO UPRIGHT GO is a posture trainer that helps build better posture habits. With a gentle vibration, it reminds users to correct their posture.

NORMATEC PULSE 2.0 LEG RECOVERY SYSTEM NormaTec’s electronically stimulated leg compression

UPRIGHT GO is the only posture trainer that provides posture boots help to regenerate tissue and decrease muscle progress, stats and trends in tightness. They are utilized by almost every level of real-time, through its app.

UPRIGHT As computer screens and desk jobs grow ever-present, so does the lack of posture, and with lack of posture comes great back pain. To help train day-by-day back to the upright position of standing tall, UPRIGHT took the old invention of posture correctors and gave them a face-lift. Now, with a much more tech look, this design is a little, pod-like device that you stick to your upper back — between your shoulder blades — using a hypoallergenic slip. Then, after downloading the UPRIGHT GO app, one can track their posture throughout the day. Over time, the idea is to train the mind back to the habit of standing up tall and not slumping forward. All on the app, the notifications and settings are easy to use and access.

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athletes and can be found in any genre of fitness and sports — anywhere that has individuals training and needing quickened recovery and relief. The new design allows for portability wherever you may need it. It’s smaller and lighter, with the reduced consoled size making the usage easy and intuitive. Now, there’s even an option to sync it up to Bluetooth and your smartphone device, making recovery as high-tech as you want.

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South Austin’s Trusted CoolSculpting Clinic

BEFORE

AFTE R

SPECIAL PROMOTION

NEW YEAR

NEW YOU It’s that time again, the time to make resolutions...

But don’t let your resolutions die after February, keep them up! Our Self Improvement Guide includes local gyms, medspas, fitness studios and wellness spaces that will help kickstart your year of hitting those health goals — and keeping them.

Utilize these places to see a better, stronger, healthier you in 2020!

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2020

WINNER 6 YEARS RUNNING!

Pure Pilates Austin

purepilatesaustin.com | howdy@purepilatesaustin.com NORTH (at the Domain II): 11011 Domain Drive CENTRAL: Corner of 22nd and ½ and Pearl | SOUTH: 1414 South Lamar

Voted one of the best Pilates studios for SIX years running by Austin Fit Magazine readers, Pure Pilates Austin has been keeping clients sculpted and sweating since 2013 and has locations in North, South and Central Austin. Pure Pilates Austin is not your traditional workout, they utilize the Lagree Fitness method delivering a high-intensity, calorie burning, transformational fitness class that some have referred to as “Pilates on Crack.”

The Lagree Fitness method and its patented Megaformers, were created

by Sebastian Lagree in Los Angeles, where it has gained a dedicated following that includes Megan Markle, Sophia Vergara, Jennifer Aniston and a number of Victoria’s Secret Angels.

What Makes a Perfect Workout?

Each 45 minute class combines the basics of traditional Pilates with strength training, cardio intervals and upbeat music to create a total body workout with maximum muscle exertion, which is sure to leave you sweating every time and build long, lean, sculpted muscles — and it’s fun, in a hard kind of way! What makes this workout truly unique is that it’s done on a state of the art Megaformer machine — a sophisticated modified Pilates reformer with pulleys, springs, grasps and glides that allow the user to get a full body workout incorporating cardio, core, strength and flexibility training without the joint impact that other fitness regimens place on the body. Each class is sequenced to work through every major muscle group for an optimal duration, which creates an intense and effective full-body workout.

Other benefits of this workout include improved spinal alignment, balance, coordination and a boosted metabolism for up to 24 hours after class. Led by fun and motivating instructors, no two classes are the same, and with just ten machines each client is assured personal attention so that their form improves and they are continually challenged.

Check out What Austin is Saying About Pure Pilates Austin

They take what could be a very intimidating experience and make it fun. I'm only five classes in and can already tell a difference in muscle tone and posture.”

Pure Pilates Austin gives me the perfect workout combination of intensity, strength training and cardio.

My body gets ROCKED every single class! I’m stronger, more toned and overall a healthier person. I also love the variety in each class and every instructor — never the same and always butt-kicking.”

After only three classes I can already feel a tighter core. This review is coming from a long distance runner who thought this would be a walk in the park, boy was I mistaken…this is kicking my butt and I couldn’t be happier!”

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NEW CLIENT SPECIALS Two classes for $30 One-month unlimited for $169 AUSTIN FIT READER PROMO

(expiration January 31st) Use code BESTOFAFM online or on our app for $10 off any purchase of classes, including New Client Specials

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IVitamin Hydration Therapy IVitamintherapy.com | 515 S Congress Ave

FEEL YOUR BEST. BE YOUR BEST. LIVE YOUR BEST. IVitamin is a premier IV Hydration Lounge in Austin, Texas, that offers IV therapy, a popular wellness service that features an IV packed with vitamins to replenish depleted nutrient levels. Research shows that people absorb 100 percent of the vitamins administered via IV which means that IVitamin’s menu of IV cocktails and boosters allows you to upgrade your health and wellness routine by maximizing the amount of vitamins and nutrients your body receives as well as adding personalized options that tackle your deficiencies from the inside.

Stop by the downtown spa to meet with the amazing team of medical professionals to see the benefits in enhanced focus, increased energy level, improved immunity and better physical performance! Juggling a packed calendar?

Schedule their mobile service to come to you!

Ready to upgrade your health and wellness routine?

Click here to book your first IV appointment and get $50 off!

F45 Training f45training.com WESTLAKE: 3201 Bee Caves Road #134 | 737.704.4395 LAKEWAY: 3944 Ranch Rd 620 S #120 | 737.704.4387 DOMAIN 3220 Amy Donovan Plaza #124

What Is F45 Austin?

From amateurs to athletes, and for those simply just staying fit, F45 Training includes functional movements anyone can progress into and achieve real results. F45 Austin is a privately owned series of F45 Training Studios that include Westlake, the Domain and Lakeway. With highly qualified and knowledgeable Trainers, world class amenities, and an environment you’ll love, F45 Austin can help you achieve your fitness goals.

Functional Training Burns More Fat And Builds More Muscle.

Our varied High Intensity Interval Training (HIIT) style training structures allow the heart rate to spike and lower during a recovery or rest periods- torching calories, burning fat, and building strong-functional muscle. Our Lionheart Heart Rate Monitor Technologies help JANUARY

you track your progress and assist in accountability, enforcing efficiency in the 45 minutes you spend training with us.

Functionality Promotes Healthy Joints & Stronger Bones.

Mobility, Flexibility and Functionality work hand in hand with one another, promoting improved joint and bone health.

With over thousands and thousands of different movements cycled through each workout, you will improve overall fitness and functionality through calisthenics, plyometrics, agility movement patterns, and weightlifting- while achieving strength and endurance that translates into daily tasks, overall fitness, weightloss and/or sport specific training.

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Brain Juice.

Coordination utilizes both fine and motor skills, putting your brain work!

The more coordination sequence patterns your brain learns, stores, and continues to learn, creates more neurons in the brain which overall increases your brain health, longevity and optimization.

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NeuFit 2501 S Capital of Texas Hwy | Neu.fit

Whether you are recovering from an injury or looking to upgrade your fitness, one major key to success lies in the nervous system. The nervous system, including the brain, is a major influence on the function of the body. It directly controls cognitive and athletic performance, hormonal releases, energy levels, organ function and the processes of healing and recovery.

One particularly interesting application is seen in a neurological fitness (“NeuFit”) approach to

training. For example, using the Neubie, a patented direct current (DC) device for neuromuscular re-education, provides several benefits that can make training safer and more effective.

When this DC signal is applied during squatting, pull-ups, swinging a golf club or throwing a baseball, the signal provides precise feedback that teaches the body the right patterns of muscle activation. And when the right muscles are active, they keep the body safe and stable during that movement.

This combination can reduce the risk of injury and help train the most efficient movement patterns.

Using the unique type of electricity can also increase overall muscle recruitment and activation. What does that mean?

It means that, even with bodyweight or low-weight movements, it’s still possible to get many of the benefits of heavy resistance

training. The muscles will be challenged just as much, and will have the same types of signals to adapt, strengthen and grow. And in response to the challenge, the body will secrete the same types of hormones and go through the same range of responses. The best part is that this can happen without having to load up nearly as much weight and have as much risk of injury in training.

For a powerlifter or other strength athlete, it is still necessary to experience heavy loads from time to time. But for most people, this type of training can be a big piece of a long-term, sustainable fitness practice. If you’re interested in seeing how you can leverage technology to build such a practice for yourself, NeuFit’s “New Year, Neu You Challenge” may be a great opportunity to get started. It starts January 13 and details are available at its website neu.fit.

Muse Med Spa 512.230.3422 | 5524 Bee Cave Road, Suite B1 musemedspaaustin.com | hello@musemedspaaustin.com

Muse MedSpa is redefining body sculpting with cutting-edge technology with truScuplt flex.

TRUSCULPT FLEX is specifically designed for overachievers. It’s that extra edge to help you look and feel your best all year round.

This personalized muscle sculpting treatment adjusts to your fitness level, shape and goals to strengthen, firm and tone muscles.

Unique multi-directional stimulation (MDS) treatment modes simulate different workouts by replicating intensified crunch, squat and twisting actions. A specially trained Muse MedSpa technician will customize a client action plan to target multiple small and large muscle groups to achieve personalized results. It’s a non-nonsurgical option, ideal for both men and women, with no downtime involved.

TRUSCULPT FLEX is clinically proven to target problem areas many clients find resistant to diet and exercise. Up to eight areas can be treated in one 45-minute session, the largest treatment area available in the body sculpting industry. Clients can relax in a comfortable treatment room while a Muse MedSpa technician delivers controlled, yet comfortable, therapeutic heat into the deep subcutaneous tissue layer of the targeted body areas to create a more defined, firmer and smoother look and feel.

Although each client is unique, results can be achieved with as little as four treatments, with maximum results generally visible at 12-weeks after the last session.

Many clients report seeing continued muscle tone improvement over time with a minimal maintenance treatment plan.

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Call Muse MedSpa today for your complimentary consultation to see if this procedure is right for you.

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

CYL Sauna 512.494.4800 | 215 S. Lamar Blvd., Ste. B cylsaunastudio.com

Change your life with infrared sauna sessions at CYL Sauna Studio. A Standard Sweat Session lasts 30 minutes and provides all the benefits of detoxification, anti-aging, pain relief, injury recovery, wound healing, improved mood, better cardiovascular and lymphatic circulation, all while burning calories as you relax in a clean, tranquil environment.

Castle Hill Fitness Gym & Spa Personal Training, Classes, Pilates, Yoga, Health Coaching TWO LOCATIONS: DOWNTOWN AND WESTLAKE 512.478.4567 | castlehillfitness.com

$15 OFF your first sweat.

New Client single sweat $30.

Going on its 18th year, Castle Hill Fitness Gym & Spa remains one of the few locally grown gyms in Austin. The recipe for their success is much like that of a fit and healthy lifestyle — include lots of variety, seek out professional guidance, focus on the long game and take stock in recovery time as much as you do in the workout.

Castle Hill Fitness offers weekly classes in a dozen different disciplines. At their two locations, you’ll find Barre, Pilates equipment and mat, high-intensity strength training, indoor cycling and yoga classes in lots of styles. Memberships give you access to all locations, and billing is handled in-house. If you want more flexibility, a la carte passes and packages are also available. When it’s time to recover, you can find therapeutic amenities like a sauna, steam room, and a hot tub at their Westlake location or infrared saunas Downtown.

Whether your goal is to start an exercise habit, decrease stress or get serious about your overall health and wellness, the staff of professionals at Castle Hill Fitness is here to help you find your best self this year.

Check out our packages and memberships for other great options.

NEW CLIENTS Tour either location and experience us first hand with a free trial membership.

The Loop Running Supply Company looprunningsupply.co 115 Sandra Muraida Way Ste 105B 512.401.3162

For those of you looking to kick the new year off right, join the The Loop Run Club every Monday and Wednesday evening at 6 p.m. A casual group run with your choice of three, five or seven mile routes.

Post run brews, hangs and high fives always follow.

All paces welcome.

Stay up to date on the latest events and product drops.

Follow along @thelooprunning.

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2020

“I AM MANDUU!”

And I discovered the foundation of fitness.

See this suit I’m wearing? It’s an electrical muscle stimulation suit from Manduu. In 15 minutes, I get a full-body workout that would take at least six hours in the gym.

All fitness begins and ends with strength training. Manduu is the fastest, safest way to build the muscle you need to look good, feel great and live life on your terms.

Get your first session FREE at: manduu.com/IAmManduu

FULL-BODY WORKOUT

ONLY 15 MINUTES

FDA CLEARED 2303 Ranch Road 620 South | Suite 135 | Lakeway, TX 78734 Phone: (512) 982-1586 Email: lakewayaustin@manduu.com

L AKEAUSTINSMILES.COM

ACCEPTING NEW PATIENTS MOST PPO INSURANCES ACCEPTED BETHANY PETERSEN DDS 2504 Lake Austin Blvd Austin TX 78703 512-474-5233

FITNESS AUTHOR

Kat Barclay and Trainer Jeremy Hills

PHOTOGRAPHY

Brian Fitzsimmons

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WINTER SPORT PREP WORKOUT

f you’re anything like me, your favorite vacation involves heading to the mountains and hitting the slopes rather than heading to the beach. It’s the time of year again and many people are starting to plan their yearly ski trips and get ready to step onto skis and snowboards.

Both skiing and snowboarding requires good mobility and conditioning, and being resilient to falls. And while you may train all year round in the gym, there’s a chance important exercises to prepare your body are being skipped over.

That’s why we asked personal trainer Jeremy Hills to create this winter sport prep workout in order to supplement your training and prepare you for the demands of skiing and snowboarding. Try incorporating several — or all — of these movements in your workouts leading up to your trip this winter.

Sample exercises to do in the gym before hitting the slopes this winter.

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2020

WARM-UP Always make sure to start all of your workouts with a warm up in order to warm up your muscles and make them more mobile. Start with foam rolling and then move into both static movements and dynamic movements hamstring and back stretches and deep lunge stretches in order to increase mobility and flexibility. Both are important for skiing and snowboarding.

WORKOUT 1. SKIERG MACHINE (four rounds) Pull down on the ski handles as fast as you can for 20 seconds. Take 20 seconds of rest between each round and try to beat the amount of meters you get each time.

2. HAMSTRING CURLS WITH GLIDING DISCS (two rounds) Start in a bridge position and place feet on discs. Curl, or pull both legs in toward you 10 times, then do another 10 curls, this time alternating each legs. Take 10 seconds of rest in between each move.

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Tips From the Trainer: “Before getting on skis or a snowboard, areas to focus on are your quads, hamstrings and core muscles. You’ll notice that these three will be burning and sore afterwards because they’re constantly working and being used to maintain speed and balance. Increasing stamina is also a big one (which is why we included the skiergs into the training) from both an aerobic and anaerobic standpoint. You want enough energy to be able to last the day and also want to be able to handle the short burst involved with the sport. A good mix of long sustainable efforts and high intensity training will be a MAJOR key.”

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FITNESS

3. TRX OBLIQUE TUCKS (three rounds) Place both feet in the TRX straps and pull up into a plank position. Then tuck knees in toward your shoulder alternating sides 10 times. Take 10 seconds rest in between sets.

4. KETTLEBELL SERIES (two rounds) Move 1 - Single Leg Deadlift with Kettllebell Find a comfortable but challenging weight and place the kettlebell in your right hand. Slowly lean forward while raising your right leg into a deadlift with your left arm out for stability. Keep your core tight. Do 10 reps then switch to your left for 10 reps.

Move 2 - Single Leg Front Loaded Box Squat with Kettlebell - With the same weight, place the kettlebell in your left hand, keeping it close to your body. Lift your right leg up and hold out your right hand and slowly squat down to the bench. Once you have sat, quickly explode up.

Do 10 reps then switch sides.

Move 3 - Single-Arm Kettlebell Swing Directly Into Clean and Press - With the same weight, on your right do a kettlebell swing then into a squat flipping the direction of the kettlebell then explode into a press. Alternate in between your right and left hands. Do 10 reps.

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5. CABLE MACHINE (two rounds) Move 1 - Lateral Shuffle to Chop - Pull the cable to be level with your mid-torso area and select a comfortable but challenging weight. With the strap in both hands, laterally shuffle away from the machine to the right (5-6 steps) then stop and push, or chop, the weight out in front of you twisting your torso toward the right of you. Do 10 reps then switch sides.

Move 2 - Cable Reverse Lunges - Pull the cable out, holding it at your chest level directly in front of you. Do 10 reverse lunges on your right leg. Switch directions and do the same thing with your left.

6. BATTLEROPE SKI JUMPS (One minute) Hold the ropes with your thumbs facing up with the ends slightly out and pointing up. Move the ropes up and down while hopping and twisting your body left and right.

FITNESS SPONSOR

E + E Fitness

PHOTOGRAPHY

Brian Fitzsimmons

Becky Brown, Owner

WORKOUT OF THE MONTH

Make sure you change the batteries in your heart-rate monitor before this one! This combo kickboxing and bootcamp workout from E + E Fitness is the total body routine that will help you achieve those new year goals and keep you feeling good all year long.

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+ E Fitness is the hottest fitness studio on the east side of Austin for your total body workouts. The studio offers the best bootcamp and kickboxing classes in Austin for beginners or fitness fanatics. E + E’s experienced instructors create fun, varied workouts that have proven results and the entire staff is friendly and welcoming.

For a more customized workout try a one-on-one with one of Austin’s premier private kickboxing and personal trainers using state of the art equipment.

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E + E FITNESS

2400 E. 6th Street eandefitness.com Follow us! @eefitnessaustin January Offers:

First class is free when you mention Austin Fit! BE++ER You 2020 6-Week Fitness and Nutritional Program

2020

Patrice Chatmon

KICKBOXING In this kickboxing series and in any E + E class you can expect a full-body workout for all skill levels that pairs kickboxing technique and body weight exercises. Start with kickboxing to get your heart rate up then move to the weighted exercises in the bootcamp series.

BOOTCAMP In this bootcamp-inspired series you will use a lot of the unique equipment that can be found at E + E Fitness. The workout is designed to work every muscle group and build strength throughout your body. You can always choose to modify with heavier and lighter weights depending on how you feel.

Zeik Molina

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FITNESS

KICKBOXING SERIES 1. SWITCH KICK Start in a regular fighting stance, which means your dominant foot should be in rear. Switch your feet and hips quickly, spinning all the way through. You want to stay level and push off the balls of your feet, throw your hips into the air while making contact with your shin onto the bag. Rear arm should be protecting the face with your opposite arm is positioned straight back.

2. BAND SKATERS Place a resistance band around the wrist. Be sure

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to keep your elbows up. As you perform the movement note that the same arm and leg will extend simultaneously.

Keep leaning forward to a 45-degree angle with your upper body during your sideways jumps.

you twist your hips into the kick, extend your leg fully allowing your shin to make contact with the bag. The lead arm should be near the face while the rear arm is fully extended.

Land on the left leg with your foot flat.

3. JUMPING ROUND KICK This move is best used as an offensive counter stack. From a neutral fighting stance Hop off of your lead leg and lift that knee as high up as you can, keeping the knee of your kicking foot slightly bent forward. As

4. SHOVEL HOOK TO THE BODY From a basic fighting stance slightly drop your hips. You want to use the torque generated from the lower body after twisting back ( just a bit) then lower your forearm and drive all the way through firing into the body.

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5. PARTNER BANDED KNEE One person will be holding the resistance band in a low squat. To land the knee you will thrust your hips forward while leaning back to generate the forward momentum. The goal of the forward knee is to drive your knee straight through your opponent’s abdomen. In doing this, push your hips forward while leaning your upper body back and come onto the ball of the foot that remains on the ground.

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BOOTCAMP SERIES 1. DEAD WALL BALLS Standing twice arms length from the wall, position the feet in a sumo deadlift stance. Hinge forward while dropping the hips to grab the slam ball. As you stand up with the ball, drive the hips forward and transfer the energy from the legs and hips into the ball and against the wall in an explosive manner. The ball will hit and fall to the floor at which point you should hinge back into position for the following reps.

2. BARBELL REVERSE LUNGES With the barbell placed across the shoulders and traps, maintain a tight core and a proud chest as you lunge back out of a squat stance. Keep the distance wide as you lunge back with the goal of getting the knee all the way to the ground. Be sure to stay active on the toe as you push off the ground and back into a standing position with feet ready for a traditional squat. The front leg should exert as much effort as possible firing through the quad and glute to come to a standing position.

3. REVERSE HYPERS Lay on top of a box with the core tight and a proud chest. The thighs and knees should come all the way to the box with a 90-degree bend in the knees and the feet in a dorsi-flexed position.

As you extend the legs back, fire through the glutes to raise the feet as high as possible. Squeeze the glutes as much as possible with a slight pause at the top of the motion. Return the thighs and knees to the starting position against the box.

4. NEGATIVE CHIN-UPS Find a box that allows you to start at the very top of the motion with the chest as close to or touching the bar as possible. With an underhand grip, hold onto the bar with hands shoulder width apart, elbows

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tight against the rib cage. With a tight core, step back off the box and take the toes and trace the side of the box all the way down to the bottom of the position until the biceps are by the ears. Fighting gravity, lower yourself as slowly as possible. Use the box to step up back to the starting position.

5. TURKISH GET UPS Laying on the ground, hold one dumbbell up toward the ceiling.

Whichever hand is holding the dumbbell, bend that same side leg bringing the foot flat on the floor near the

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hips with the opposite side leg and arm flat against the floor and slightly angled from the body. Use these six steps to complete the movement, keeping the arm locked out and the dumbbell reaching up to the ceiling. Roll up onto your elbow. Push up onto your palm. Raise the hips as high as possible. Sweep the straight leg under you with the knee below you and the foot behind you. Come to a kneeling position. Stand up all the way. Reverse the steps to come back down to the ground.

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

CALENDAR JA N UA RY 2 0 2 0

Submit your event online at austinfitmagazine.com

Events HILL COUNTRY WELLNESS RESET 2020 Old Glory Ranch JA NUA RY 31 - FEB R UA RY 1

JANUARY

JA N UA R Y 3 - 5

JA N UA R Y 5

Austin Boat & Travel Trailer Show

No Excuse Moms Annual Fit Crawl

Austin Convention Center Back for its 48th year, the Austin Boat & Travel Trailer show will be offering exclusive deals on lake-loving favorites like pontoons, kayaks, jet-skis, boats and more.

In addition, participants have the opportunity to pre-register for the Boater Education Certification Course that will occur during the event. Even though it’s still winter, one can never be too early when preparing for a Texas summer on Lake Travis.

The Rock at Lady Bird Lake Come ring in the new year with the No Excuse Moms of Austin for its annual fit crawl at Lady Bird Lake.

Expect a 3-mile run with a stop at each half mile with two exercises at each stop, tabata style. The event starts at 7:30 a.m. and is free!

held every Sunday from 10 a.m. to 2 p.m. to find some of the freshest produce, meats, dairy and goods Texas farmers can offer. And of course, it wouldn’t be an Austin market without live music!

The market will have various local performers come to play while Austinites parooze local goods from over 65 Texas farmers.

JA N UA R Y 8

JA N UA R Y 5

Texas Farmers’ Market at Mueller in Austin

Oklahoma Sooners at Texas Longhorns Basketball Game

Mueller Lake Park If you like to shop local, visit the Texas Farmers’ Market

Frank Erwin Center Come support our Texas Longhorn Basketball Team

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as they (hopefully defeat) the Oklahoma Sooners right here in Austin for a competitive game you won’t want to miss. Hook ‘em.

JA N UA R Y 9

Job Fair in Austin Holiday Inn AustinTown Lake Just graduated? A lonesome Longhorn? Fear not! Dress your best and bring your resumes because there will be a job fair in Austin from 11 a.m. to 2 p.m. in downtown Austin.

The fair is free to register and gives job-seekers the opportunity to meet with potential employers face-to-face.

2020

Austin Home + Garden Show Austin Convention Center If you’re a home renovator, designer or D-I-Y-er, this is the event for you. This show will feature a marketplace for home goods as well as the opportunity for everyone to meet with industry experts and be inspired for their next home project.

JA N UA R Y 1 1

Hops and Grain Brewery 5K The Loop Running Supply Are you passionate about running… and drinking beer? City Running Tours Austin and the Hops and Grain Brewery have come together to create the Hops and Grain Brewery 5k!

Taking place in downtown ATX, the run will end appropriately at a local brewery, and each runner will be served a beer on the house.

Hey, even laughter can be considered a workout!

JA N UA R Y 2 1 - 2 6

Hello, Dolly! In Austin Bass Concert Hall Back for eight shows, the four-time Tony Awardwinning musical Hello, Dolly! will be performing at Bass Concert Hall. First debuting in the 1960s, Hello, Dolly! is about a woman who makes a career out of matchmaking, but will she find love herself? Come out and sing along to the criticallyacclaimed musical revival to find out!

JA N UA R Y 2 5

Margarita Crawl Austin TBD Hosted by Bar Crawl Unlimited, this 21+ event will be an opportunity for Austinites to get to know our city a little bit better and try out some of the best margaritas in town. Did we mention there will be swag?

JANUARY 31-FEBRUARY 1

JA N UA R Y 1 6

Bumping Mics

Hill Country Wellness Reset 2020

The Paramount Theatre Starting at 8 p.m., get ready for a night of unstoppable laughter with comedians Jeff Ross and Dave Attell. Known for their large amount of audience participation and successful Netflix series, the two comedians will be in Austin for one night only.

Old Glory Ranch Make Yourself the Best You Can Be Included in this lifechanging event are: • Sought After Keynote Speakers: Robyn O’Brien & Dr. Ann Shippy • Over 15 Workshops with Health & Wellness Professionals

MASTERS

• Vendor Fair with products and ideas to begin your new journey

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JA N UA R Y 1 0 - 1 2

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It is TIME to have your VISION in Focus Step out of your comfort zone and leave the Hill Country Wellness Reset with tools based on science-backed strategies and the mindset needed to live your best life with intention, purpose, and a clear vision for 2020.

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Margarita Crawl Austin

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326-3555 JEEPMASTERS.COM

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

JA N UA R Y 2 5 - 2 6

WE BUY JEEPS/ DEALER TRADE-INS

Body Mind Spirit Expo Austin Palmer Events Center If you admire the qualities of a holistic lifestyle, then this event could be a potential opportunity for growth and exploration as there is set to be presentations and exhibits for Austinites to learn more about holistic health. Henna designs, angelic healing crystals and a psychic medium are just some of the exhibitors that will be featured at the event.

Explore a different lifestyle at the Body Mind Spirit Expo!

JANUARY 31-FEBRUARY 2

Migrations World Dance Festival Wingate by Wyndham Round Rock Put on by the Austin Tribal Collective, the MWDF is set to include dance workshops with instructors who will be teaching a variety of dancing styles from Spain, India, West Africa, Egypt and more! The event also encourages dancers of all fitness levels, so come out and burn some calories while experiencing the many different dances from around the world!

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NEW YEAR SPECIALS 7 Months for $399 OR

13 Months for $599 • • • • •

Intro-to-Rowing Program (6 classes) Unlimited Rowing, Kayaking, Canoeing Unlimited Stand Up Paddling Gift Certificates Available Experienced Coxswains row FREE!

NORTH SHORE OF TOWN LAKE ON HIKE & BIKE TRAIL BEHIND AUSTIN HIGH SCHOOL

512.467.7799

www.texasrowingcenter.com info@texasrowingcenter.com

CALENDAR JA N UA RY 2 0 2 0 - M A R C H 2 0 2 0

Submit your event online at austinfitmagazine.com

Rides & Races BONESHAKER PACE BEND ROAD RACE Spicewood FE B R UA RY 2 2 - 2 3

JANUARY

JA N UA R Y 1 1

JA N UA R Y 1

Buda

I Ran Marathons - Winter Festival New Years Day

JA N UA R Y 1 9

San Antonio

Hays Highstepper Hot Chocolate 5K and .5K

F E B R UA R Y 1

Happy Trails Trail Race

F E B R UA R Y 2

Austin

Austin

Dripping Springs

3M Half Marathon

JA N UA R Y 1 1

Hops and Grain Brewery 5K Tour

FEBRUARY

Terrain Race JA N UA R Y 2 5

Travis County Exposition Center

Goodwater Trail Race Georgetown

F E B R UA R Y 1 - 2

Pace Bend Ultra Spicewood

JANUARY

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2020

Nonprofit. Community. Rowing.

Austin’s largest non-profit community rowing club F E B R UA R Y 8

MARCH 6-8

Private Lessons, adult programs as well as middle and high school rowing programs

IDEA 5K & Healthy Living Expo

BetterRide with Gene Hamilton

Home of Nationally ranked Regattas

Austin

Burnet

F E B R UA R Y 8

MARCH 7

Cupid’s Chase 5K

Hope to Hero 13.1 & 5K

Georgetown

Cedar Park

F E B R UA R Y 9

MARCH 14

San Marcos Half Marathon

PurpleStride Wage Hope 5K

San Marcos

Austin

F E B R UA R Y 1 5

MARCH 22

Blacklight Run 5K

Muddy Princess 5K

Austin

Austin

F E B R UA R Y 1 6

MARCH 22

Ascension Seton Austin Half Marathon and Marathon

Bevoman Triathlon

74 Trinity Street

Austinrowing.org 512.472.0726

Spicewood

Austin MARCH 28

MARCH

Wanderlust Run 13.1, 10K, 5K Fredericksburg

Austin’s premier Massage School for over 30 years.

MARCH 1

ACC Fairway 5K Austin

MARCH 29

Head for the Cure 5K Austin

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

MARCH 1

The Maze at Walnut Creek 30K & 10K Austin

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