Austin Fit Magazine January 2022: The Serve & Support Issue by Austin Fit Magazine

AUSTIN FIT

JAN 2022

MAGAZ INE

g n i p e e K s e s Nur F it The Plight of Essential Workers

The Unsung Heroes of the Pandemic

Healthy Overnight Meals for Nurses

Love is now bigger than ever.

The 2022 Subaru Ascent. ® Our biggest SUV ever, with room for up to 8 passengers.

Choice of second-row captain’s chairs or bench seating. Standard Symmetrical All-Wheel Drive + up to 27 MPG. Perfect for those who like to bring the family when heading out to life’s adventures. Love. It’s what makes Subaru, Subaru. ®

2022 SUBARU

ASCENT

PREMIUM

Lowest 5-Year Cost to Own in its class for 2021, according to Kelly Blue Book.

96% of Subaru vehicles sold in the last 10 years are still on the road today, more than Honda or Toyota brands. Subaru has more 2021 IIHS TOP SAFETY PICK+ winners than Honda, Toyota, or Hyundai brands as of August 2021.

449

PER MONTH LEASE/ 36 MONTHS/12,000 MILES PER YEAR

$2,405 Down Payment $595 Security Deposit $449 First Month’s Lease Payment $3,449 Total Due at

Lease Signing

NCC-12

2022 SUBARU

IMPREZA

PREMIUM

Subaru is the Most Trusted and Best Overall Brand for 2021, according to Kelley Blue Book.

94% of Subaru Impreza vehicles sold in the last 10 years are still on the road today, more than Honda Civic, Toyota Corolla, or Mazda3. Best Resale Value in its class for two years running, according to Kelley Blue Book.

269

PER MONTH LEASE/ 36 MONTHS/12,000 MILES PER YEAR

$1,405 Down Payment $595 Security Deposit $269 First Month’s Lease Payment $2,269 Total Due at

Lease Signing

NLB-03

AUSTIN SUBARU 3

1 MSRP $38,048. This close-ended lease available to well-qualified lessees. Total monthly payments = $16,164. 12k miles per year, additional overage fee of 15¢/mile may apply. Lessee is responsible for all maintenance unless otherwise specified. Additional fees for early termination, payment delinquency, and/or excessive wear and tear may apply. Lessee must provide appropriate auto insurance throughout lease term of 36 months. See Austin Subaru for details. 2 MSRP $21,808. This close-ended lease available to well-qualified lessees. Total monthly payments = $9,684. 12k miles per year, additional overage fee of 15¢/ mile may apply. Lessee is responsible for all maintenance unless otherwise specified. Additional fees for early termination, payment delinquency, and/or excessive wear and tear may apply. Lessee must provide appropriate auto insurance throughout lease term of 36 months. See Austin Subaru for details. 3 Purchase/lease any new (previously untitled) Subaru & receive a complimentary, factory scheduled maintenance plan for 2 years/24,000 miles (whichever comes first). See Subaru Added Security Maintenance Plan for intervals, coverages, & limitations. Customer must take delivery before 12/31/2021 and reside within the promotional area. See Austin Subaru for program details & eligibility.

Carey Kepler with Ronda & Brook Owner & Coach at CrossFit Central Burnet Rd.

the heart of Discover Austin’s Own Nulo Pet Food

pet food. Find a Local Store at Nulo.com

From the Director A healthy truth that I’m on a constant journey of learning and re-learning is that I need help – whether it be from the God I believe in, my friends and family, or non-like-minded people who help broaden horizons. We often strive to be individualistic giants of power who think we don’t need anybody, yet when we’re in a rut, we start to realize we dislike the feeling of being truly alone. This feeling that draws us to understand our need for other people comes from our desire to connect through the one thing we all have in common – our humanity. When you look around, you might see people who are extremely different from you. But when you take a second look, wipe away these differences and replace them with compassion, only then will you truly care and see the people around you for who they are – other humans with hearts, souls and minds who are deserving of dignity because of their humanity. The feeling of caring directly translates to the action of serving, and we saw some of that throughout the pandemic! Yes, serving in the COVID-19 era was hard, but it was worth it because each time these difficult moments came face to face with someone who simply cared, the hate, anger and animosity at the world and toward others slowly chipped away in our hearts, and all that was left was love. This month’s issue highlights all the wonderful ways people in the community have pushed past the hardship and stepped up to serve. As you read, you’ll meet some headstrong nurses, take a step into what being an essential worker looks like through nutrition and wellness, and discover some other great organizations that are making a difference. So instead of dwelling on the hardships of the past, let’s reminisce on the special ways the Austin community has served us and be inspired to extend a hand to help, an ear to listen and a heart to care. Enjoy!

WE SERVE BECAUSE WE CARE, AND WE CARE BECAUSE WE’RE HUMAN.

hate to throw the COVID-19 card into this letter, but the pandemic plays a major role in this month’s Serve & Support Issue. Over the past couple of years, we’ve watched people – the world – crumble. We have realized our weakness and fragility. Even the systems that surround and shape us have the ability to fail. In a society that praises those who are successful and prides itself on accomplishments, awards and winning, we have begun to realize maybe we’re not as strong as we think we are – and that’s okay.

JANUARY 2022

Keep Austin Fit,

Landry Allred

DIRECTOR OF CONTENT

PHOTOGRAPHY

Exposure

PHOTOGRAPHER DAVID HEISLER David Heisler Photography, LLC www.davidheisler.com IG: @Davidheislerphotography M O D EL : Brandon Williams IG:@bwill_112

Want to possibly be featured in AFM? Email your work to afmteam @austinfitmagazine.com!

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

January 2022

THE GOOD STUFF

THE UNSUNG HEROES OF THE PANDEMIC

28 GROWING RELATIONSHIPS

66 ATHLETE SPOTLIGHT:

AND RADISHES

JANUARY 2022

MÉLISSA PENG

Contents

HIGHLIGHTS

Letter from the Director 4 | Digital Content 8 | Ambassador’s Corner 74 | Events 76 | Rides and Races 78

HEALTHY OVERNIGHT MEALS FOR NURSES

MAINTAINING WELLNESS IN A PANDEMIC

KICK MO’S BUTT: BEAT FITNESS ATX

NUTRITION

Recipe of the Month: Lite Chicken Gumbo 10 Energy in a Can: Yerba Mate 16 A Kitchen Fit for the Montessori Method 18

LIFESTYLE

WELLNESS

Making Austin Stronger Recognizing the Plight with Sekoya Waddy 20 of Essential Workers 50 A Deep Dive on the Texas School Avoid Burnout as a for the Blind and Visually Medical Professional 54 Impaired 24 Giving Back to Our Nurses 62

FITNESS

FAQ: Ask a Trainer 68 Ambassador’s Corner: Rise Kickbox 74

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

HOW TO GIVE BACK MONTHLY THIS YEAR

LIFESTYLE

How to Measure Success

JANUARY 2022

WELLNESS

3 Ways to Improve Your Mental Health in 2022

FITNESS

Try Fitness Like a Firefighter

CEO | LOU EARLE PUBLISHER | LYNNE EARLE CTO | DREW TERRY

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

DIRECTOR OF CONTENT | LANDRY ALLRED ART DIRECTOR | BEN CHOMIAK PHOTOGRAPHER | BRIAN FITZSIMMONS MARKETING DIRECTOR | AMANDA BOURESSA EDITORIAL ASSISTANT | JACKIE BOCANEGRA CONTRIBUTING WRITERS Kara Reynolds, Sadie Flynn, Katerina Cotroneo, Cindy Present, Mia Barnes, Jessica Tranchina, Sarah Leahy, Monica Brant, Jason Bourgeois INTERNS Habraham Arellano, Allison Drinnon, Jacqueline Knox, Alexie Rendon, Aja Webber

GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES lynne@austinfitmagazine.com 512.608.8554 EDITORIAL SUBMISSIONS austinfitmagazine.com/article-submission fitfocus@austinfitmagazine.com EVENT LISTINGS austinfitmagazine.com/events SUBSCRIPTIONS austinfitmagazine.com/subscribe 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

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

NUTRITION AUTHOR

Darryl Payne, Jr., Whole Foods Market—Lamar

JANUARY 2022

RECIPE OF THE MONTH n This gumbo is greatly reduced in fat by eliminating

the traditional method of producing the roux. This is perfect for batch cooking and to stay warm on cold winter evenings.

L IT E C HICK EN GUMBO INGREDIENTS: 2 tbsp. olive oil 1 large yellow onion, sliced ½ cup garlic cloves ½ cup all-purpose flour 2 qts. vegetable stock 5 stalks celery, diced 1 large bell pepper, small diced ½ rotisserie chicken, meat pulled 1 bay leaf 1⁄3 lb. fresh okra, sliced 1 tbsp. Creole Seasoning ½ tsp. salt ½ bunch green onions, sliced diagonally ½ bunch Italian parsley, chopped PREPARATION: 1. In a medium skillet, heat the olive oil and sauté the onions and garlic for about 10 minutes to caramelize. Blend with ½ cup of water until smooth and set aside. 2. In a 4-quart pot, sauté the celery and bell pepper on a medium heat with ¼ cup of vegetable stock until soft. Add the flour and continuously stir for 5 to 10 minutes to develop a dark brown roux. Add the onion-garlic puree and stir for another 3 minutes. 3. Add the remainder of the stock, chicken, bay leaf, okra and seasonings. Cover and let simmer for at least 30 minutes, stirring occasionally. The longer it simmers, the more the flavors will develop. Simmer for up to 2 hours. 4. Serve with brown or white rice and garnish with the green onions and parsley.

JANUARY 2022

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

NUTRITION AUTHOR

Kara Reynolds

HEALTHY OVERNIGHT MEALS FOR NURSES n As a medical provider, it’s often that you’re up

all night working, which can easily deteriorate your health. Here are some easy healthy meals to bring on your overnight shifts.

or some, pulling all-nighters is fun but, for medical staff, working the night shift is just that — work. Along with tending to patients and ensuring the highest quality care, you must also take care of yourself, which often requires more time and energy than you deem necessary. Instead, you skip meals, chug energy drinks and brew another pot of coffee. Sure, it’s easier, but it isn’t healthy, and you know it. Reprioritize your mental and physical health by making yourself these simple, healthy meals for overnight shifts. With minimal ingredients and easy prep, you’ll whip up delicious — and nutritious — foods in no time.

Chia Pudding

Chia seed is a tiny but mighty superfood that’s loaded with nutrition. These little seeds aid in digestion, increase energy and support blood sugar regulation. Plus, they soak up liquid over time, so they make for a tasty pudding you can prepare in advance. All you have to do is combine chia seeds with a liquid-like milk or water in a Mason jar whenever you get home from work. Stir in a bit of honey or maple syrup and flavorings like jam, vanilla extract or cocoa powder. Cover the mixture and leave it in the fridge all day. By the time you’re ready to go to work, you’ll have a pudding you can top with fruit, granola, peanut butter and whatever other ingredients you have on hand.

JANUARY 2022

Protein-Packed Wrap

Protein helps build muscle and is sure to boost energy throughout your overnight shift, which is why a wrap is so ideal. This simple meal will motivate you to endure and ward off fatigue until you get home and crawl into bed. Choose a lean protein like turkey or chicken and a healthy, lowcarb tortilla or leaf lettuce for the wrap. You can even add eggs or black beans for a vegetarian-friendly energy boost. Then, load up on veggies like carrots, spinach, bell peppers and cabbage. Drizzle on some light sauce or dressing, wrap it up and pack it for later.

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

n NUTRITION Gluten-Free Veggie Pizza

If you have a celiac or gluten sensitivity, eating foods like white bread and pasta can cause fatigue and brain fog, symptoms you’d rather avoid during a night shift. Luckily, there are plenty of gluten-free meal options to keep you energized and healthy while you work. Make a gluten-free pizza ahead of time so you can easily microwave it and fuel up at work. First, create your own dough with a blend of white rice flour, brown rice flour, tapioca flour and xanthan gum. Then, make a DIY sauce, add toppings and bake. Slice and divide your pie into bags or small containers so they’re grab-and-go ready when you leave for your shift.

Tuna-Stuffed Avocado

Want a low-carb option that’s even easier to throw together? Try making your own tuna-stuffed avocados! This make-ahead meal is keto, Whole30 and paleo-friendly and only requires a few simple ingredients. Plus, it’s chock-full of healthy fats and protein that will keep you feeling full long after you’ve eaten. First, mix tuna, mayonnaise, diced celery, red onion, herbs, mustard and seasonings in a large bowl. You can prep the filling in advance and store it in the fridge for three to four days. Slice an avocado in half and remove the seed. Dollop a few spoonfuls of tuna salad on each half and enjoy!

Mediterranean Chickpea Salad

Do you love Mediterranean food? Doctors everywhere are recommending a Mediterranean-style diet to stay healthy and happy well into old age. Get your fill with this delicious chickpea salad. The best part is it’s highly customizable. If you’re not a fan of olives, substitute with cherry tomatoes. If you’re dairy-free, sub in another form of protein like eggs or nuts to keep you feeling full and energized throughout the night. Combine the vegetables, feta and chickpeas in a large bowl. Season with salt and pepper and make your own lemon-parsley vinaigrette with olive oil, vinegar, lemon juice, herbs and seasonings. Pack the vinaigrette and salad separately and combine the two just before digging in to keep it from getting mushy. Redistributing your food intake from daytime to night hours can be tricky, especially if you recently swapped your schedule. You must rethink your diet and choose foods that help you cope with the slower digestive and metabolic processes that occur at night — even when you’re awake. It’s best practice to eat a larger meal before your shift and smaller meals or snacks throughout the night to improve alertness and productivity. Choose foods that are high in fiber and protein and incorporate them into the meals listed above. With a little prep and practice, you can create an eating plan that works for your schedule, no matter how wacky it might be. afm

JANUARY 2022

Kara Reynolds is the founder and Editor-in-Chief of Momish Magazine, an inclusive parenting magazine filled with parenting hacks, advice and more to keep your beautiful family thriving.

NUTRITION AUTHOR

Jackie Bocanegra

ENERGY IN A CAN: YERBA MATE n Yerba mate is the dried leaves drink

that contains caffeine and goodness to keep you moving throughout the day.

he yellow bottle full of goodness, better known as yerba mate, has been making a big splash in the energy drink market. Oftentimes, when you go to the gym, you see people taking pre-workout, but what is the difference between all of these products? The most important thing to do when picking which energy beverage to drink, you should take a peek at the ingredients label. See if they actually give you energy without a crash and what the benefits are with every sip you take.

What is Yerba Mate?

Yerba mate comes from the native species of the holly trees from South America called llex paraguariensis. These trees are found deep in the South American rainforests and its leaves contain caffeine. These leaves also contain different minerals that are dried and finely ground so people can enjoy it as a tea.

Ingredients

If you are trying to make sure an energy drink fits your dietary needs, you’re in luck because yerba mate contains several beneficial plant ingredients. The three main ingredients in a yerba leaf is caffeine,

JANUARY 2022

theobromine and theophylline, which are all found in plant foods and pure alkaline. These different ingredients can also be found in teas and chocolate.

Medical Benefits

Many health professionals and herbalists have opted to use yerba leaves to help patients with different illnesses. It has been found to help with arthritis, headache, constipation, hemorrhoids, obesity, fatigue and much more. Studies have shown that yerba mate can help with weight loss, anit-diabetic actions, digestion improvement, anti-fatigue and stimulant actions, which is a lot to consider as a bottle of yerba mate can fulfill you in many different ways. Theobromine, a main ingredient in chocolate, has a number of health benefits. It’s known to help lower blood pressure, increase airflow in lungs, promote weight loss, and improve heart and brain activity. Theophylline, which can also be found in black tea, helps prevent and treat different illnesses. It has been shown that it can help and prevent wheezing, shortness of breath, chest tightness that causes asthma, bronchitis and other lung diseases. The medical benefits that yerba mate promotes will not only keep you healthy and prevent illnesses but also gives you energy.

Yerba Pre-Workout

After a long day of work, sometimes you need a little extra energy to have a good workout. Some people choose to take pre-workout, which has no nutritional value. The difference between top pre-workout brands and yerba mate is that yerba mate gives you energy that lasts. It contains 24 vitamins and minerals, 15 amino acids and an abundance of polyphenols. It keeps you going after a hard workout.

How is yerba mate made?

The leaves are hand harvested by the native yerbateros (cultivators) from small farms and indeginious communities in Paraguay, Argentina and Brazil. After the leaves have been picked, the leaves are dried and ground before being placed inside a gourd with the yerba leaves and hot water. Once this process is complete, the drink is ready to be enjoyed!

Other Energy Drinks

Most people believe that taking pre-workout is meant to give you energy before you begin your workout, and for most, that could be the case – but what are those energy drinks and supplements really doing to your body? In studies, pre-workout has been shown to improve overall performance but it’s actual purpose is to recover and ease the fatigue of intense workout. The main ingredient for a lot of these preworkout drinks includes caffeine, which will help those stay focused during workout. At least one serving of it can equal three cups of coffee, which is quite a lot!

The company Yerba Mate has a saying, “Better with Friends,” which comes from the symbol of friendship by Yari and the mythical goddess of mate. When the traditional drink is made, the leaves are infused with hot water in a gourd. The liquid is then filtered with a metal straw called a bombilla which is meant to be shared with friends and family. This tradition has been passed down for generations, truly living out the idea that it’s enjoyed “Better with Friends.” afm

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

NUTRITION AUTHOR

Alexie Rendon

A KITCHEN FIT FOR THE MONTESSORI METHOD n A rundown on why the Montessori method is

beneficial and how you can make it a reality in your own kitchen.

anuary is finally here! Although this means holiday baking and festive dinner parties are coming to a close, that does not mean the family fun in the kitchen has to end. Spending intentional time in the kitchen with your kids is a wonderful way to make memories, build life skills and improve their nutrition. Although the thought of tiny helper hands in your kitchen may seem a bit ambitious, children are adaptable and fast learners, given the proper guidance. Age-appropriate guidance can come in many forms. The Montessori method for learning is one way to give your children the chance to lead their own discovery process in an environment that sets them up for success.

consideration a child’s cognitive, emotional, social and physical needs. The area is set up for exploration by giving opportunities for self-motivated growth.

What is the Montessori method?

For starters, swap the play fridge for one that is working. Keep it kid-sized. Compact refrigerators that fit six cans are a great option to consider. Fill it with small portions of fruits and veggies or beverages ready to be poured. You can also provide a personal faucet for children to use. Celebrity chef Bobby Parrish and his wife Dessi have already done it for you! Watch their video online for a tour of their young daughter’s functional kitchen

How do I create a Montessori-friendly kitchen space in my home?

The Montessori method is about providing children of all ages with the opportunity to participate in developmentally appropriate hands-on activities. Think beyond the play kitchen. Setting up a space for Montessori means making a child’s kitchen fully functional, meaning a child can choose to use the tools they are given to make themselves a snack.

How do I make my child’s kitchen functional?

The Montessori method was created by Italian physician and educator Dr. Maria Montessori in the early 1900s. Her approach to education has spread through schools and homes across the globe. As outlined on the American Montessori Society’s website, the Montessori Method focuses on meeting a child’s needs through multiple areas of development. A Montessori-friendly learning environment takes into

JANUARY 2022

For children who are unable to read yet, cards with picture instructions are a practical method. You can create a step-by-step picture instruction book for tasks such as setting the table, buttering toast or pouring a drink. Of course, adult supervision is necessary, but having multiple examples of kitchen activities will benefit children as they develop their preferred learning style. Supplying your child with cleaning tools such as a handled broom and dustpan while teaching them cleaning techniques will give them the foundations of lifelong habits. As Maria Montessori once said, “When a child is given a little leeway, he will at once shout, ‘I want to do it!’ But in our schools, which have an environment adapted to children’s needs, they say, ‘help me to do it alone.’”

Why is it important to engage my child in activities in the kitchen? According to Nemours KidsHealth, cooking can be used as a tool to develop healthy eating habits and language skills. Using a recipe introduces math skills in a fun way. Allowing your child to help in the kitchen gives them an outlet to build their self-confidence as they explore new things. Getting your child involved in the cooking process is a way to introduce new foods to picky eaters. Allowing them to be involved may lead them to try new things. The kitchen is a great place to help a child explore their senses. After all, their plate is their best learning tool! Engage their awareness of the things they smell, the texture of their food and the colors they see. The skies are truly the limit. Happy cooking little ones! afm

to learn how to create a working sink, which will give your child the opportunity to get themselves a glass of water, wash produce or wash their hands. As crazy as it sounds, knives are also a good option to teach children how to be helpful in the kitchen, keeping in mind safety first, of course. Amazon has options for kid-safe knife sets that are designed for real-life use. Give them the tools they need to succeed! Why not turn “pretend play” kitchen tools into usable options? Depending on your child’s age, a kitchen set would be a great option to start teaching your child how to follow a recipe, measuring or using items such as a rolling pin. Independence is everything. Keep a set of utensils, cups, plates and bowls in their cabinets so they can access them at all times. Make sure to also keep food stocked. Periodically interchange the options for foods they have in their kitchen to encourage variety, introduce new recipes and keep their interest.

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

LIFESTYLE AUTHOR

Sadie Flynn

PHOTOGRAPHY

Allen Peters

MAKING AUSTIN STRONGER WITH SEKOYA WADDY n Meet Sekoya Waddy, a fitness instructor with Stronger Austin – a program of the

IT’S TIME TEXAS nonprofit – which helps make physical exercise accessible to all.

t’s easy to immediately think of essential workers like nurses and firefighters when talking about those who serve and support our community. However, Stronger Austin plays an important role in serving the fitness family of Austin. Powered by IT’S TIME TEXAS (among other philanthropic powerhouses), Stronger Austin delivers free online and in-person trainer-led fitness classes and

JANUARY 2022

nutrition education programming to Texans. This offering removes financial barriers facing vulnerable communities – allowing for the pursuit of health and fitness to be accessible to all. What’s more, the structure of their offerings make transportation a non-issue by offering classes virtually through Zoom or in-person at community sites like schools, recreation centers, parks, churches and clinics planted at widely accessible corners of

Central Texas and beyond. In the spirit of support and servitude, I wanted to feature one of Stronger Austin’s electric, excitable and enthusiastic fitness instructors, Sekoya Waddy – a 35-year-old developer/engineer by day but a dance instructor by night. Waddy leads MixxedFit classes, a dance fitness program blending explosive dance moves with bootcamp style weightlifting.

Sadie Flynn: What led you to become a fitness instructor? Sekoya Waddy: During an annual health and wellness assessment provided by my employer, the results weren’t too flattering. They weren’t horrible but definitely weren’t where I thought I would be. Upon reviewing the results, the common suggestion from medical professionals was that my issues “could be corrected with exercise and by fixing what you eat.” That was the wake-up moment for me. I didn’t like what I heard and was seeing in the mirror, so I decided to make a change, and I needed to commit. That’s when I found MixxedFit. I knew that

becoming a fitness instructor would force me to be committed to my goals, and the Stronger Austin program has helped me keep that commitment going year after year. SF: How long have you been with Stronger Austin, and what were your fitness goals when you started? How have they changed today? SW: I started as an athlete and fitness instructor after that fateful health and wellness assessment

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

n LIFESTYLE SF: What is a health and fitness lesson you’ve learned since starting your fitness journey and working with Stronger Austin?

in 2017. When I first started, I was just looking to begin a fitness journey that I could commit to. At the time, I wasn’t really a globo gym or bootcamp type of person, but I loved to dance! So when I found MixxedFit and got certified, I thought to myself, now this is something I can commit to. Working with Stronger Austin as an instructor helped me maintain that commitment since at least two days a week, I would be teaching classes while simultaneously getting a good cardio workout that I actually enjoyed. Now, not only do I still love to dance, but I also love cardio work and weight training as well! And, perhaps most importantly, I pay attention to what I put in my body. I understand how to balance cardio, weights and nutrition, and Stronger Austin has helped me relay that importance to my students. Starting out, my fitness goals were focused solely on Sekoya, but now they are focused on the students and Sekoya conquering our fitness journeys together!

JANUARY 2022

SW: You cannot, and will not, outwork a bad diet! Early on in my fitness journey and career, I just thought I needed to workout consistently and my body would change, but I was still eating like I was in my high school and college days (simple carbs, little to no vegetables, not nearly enough water). I blamed my poor eating choices on being a picky eater. Soon into my journey, I had to face the harsh reality that I was no longer that girl with the high metabolism who could eat whatever she wanted without physical repercussions. You have to consider nutrition when considering your overall health and fitness, and this applies to whatever goals you set for yourself – whether you are looking to lose fat or build muscle. And like they say, muscles are made in the kitchen! SF: What does Stronger Austin mean to you? How has it impacted your life? SW: Stronger Austin means working on being better together! Literally, I take it to mean that we, as a community, can be strong when we put in effort to be better versions of ourselves. Stronger Austin is helping deliver quality and effective fitness programming to meet everyone’s individual needs. Being an instructor with Stronger Austin has given my life a new purpose. Knowing, seeing and hearing the impact that my classes are having on people and their health and wellness journey – losing weight or getting taken off medication – inspires me to keep going. Stronger Austin represents a community

that is resilient and strong no matter the social, economic or physical conditions of the time, and I’m just glad to play a small part in that. SF: What’s something you want readers to know about Stronger Austin? SW: If you haven’t heard of Stronger Austin, you’re missing out! There is no excuse for anyone to not get their body moving – especially as we still battle this pandemic. When you come to a Stronger Austin class, it’s like joining a family. You come to class and immediately get excited to be working on your fitness goals with someone else supporting you as they work on theirs. In my class, we hype everyone up. We clap, encourage and support all who attend! We welcome you and push everyone to be the best version of themselves during that one hour. And classes are melting pots of people of all ages, fitness levels, backgrounds and ethnicities, yet we all come together for an hour and give it all we have. afm Sadie Flynn is a CrossFit Level 2 Trainer and former collegiate athlete with a penchant for power lifts. As a new mom, Sadie is deeply passionate about pregnant and postpartum fitness and wellness, and works hard to help women take care of their bodies before, during and after birth. When she’s not coaching at CrossFit Renew or forcing her 90s alternative music beliefs upon you, you can find her somewhere outside with a beer, her husband, two dogs and their rambunctious toddler.

LIFESTYLE AUTHOR

Alexie Rendon

A DEEP DIVE ON THE TEXAS SCHOOL FOR THE BLIND AND VISUALLY IMPAIRED n Take a firsthand look into the athleticism and

talent that has carried TSBVI student-athletes to numerous victories.

ot many sports require complete silence. Tennis players prefer it, but for them, it’s more about formality. For goalball players, silence is a matter of a win or loss. The arena falls silent as six blindfolded players make their way to their positions. The sound of a dense set of jingle bells flows through the arena as the ball is hurled across in an attempt to score a point. Goalball is one of the many sports offered at the Texas School for the Blind and Visually Impaired (TSBVI). The school serves children with vision loss from kindergarten to the 12th grade, with the addition of an exit program after graduation. The campus operates just as any other school would. While

JANUARY 2022

instruction is tailored to meet the needs of children who have low vision, their vision impairment does not, in any way, hinder their ability to participate in extracurricular activities such as sports, band or theater. Rather, this allows the school to think outside of the box when considering inclusivity. “For our kids with complete vision loss, it’s helpful for us to use a tactile map of the field, track (and whatever else), so they can get a better understanding of the layout,” says Tammy Reed, a goalball coach and co-athletic director at TSBVI. “We also use hand-under-hand (technique) to show the kids certain movements. In the beginning stages of learning new movements, it’s helpful for them to have someone physically move or demonstrate their hand

or arm placement to grasp proper form.” In addition, audio cues largely play a role in the success of blind athletes, in any sport. While all coaches at TSBVI are certified through the United States Association of Blind Athletes, the heart of the sport and the love to compete is really what brings students and staff together. The coaches do everything they can to continuously improve and adapt their coaching to best lead their athletes. While the school offers multiple extracurricular opportunities such as cheer, wrestling, track swim,

and triathlon teams, their primary focus is goalball. “Goalball was created in 1946 to help rehabilitate World War II veterans who lost their sight,” Reed says. “It’s the one sport that is made specifically for the blind.” According to the National Association of Blind Athletes website, goalball is played on an indoor court between two teams. There are three players of each team on opposite ends of the court standing in front of long nets. Picture a large and long soccer goal. Each team is split into three positions: center, right- and

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

n LIFESTYLE left-wing. On the offensive side, a person throws the ball. The object of the game for the defensive side is to not let the ball pass the team and land in the net. All three offensive players start on their knees so they are able to move, and dive as they listen in an attempt to block the ball. A goalball is about the size of a basketball and is filled with bells so it can be heard as it rolls across the ground. Though goalball is a spectator sport, the game requires complete silence until a point is scored. High school goalball season runs from August to November. TSBVI recently hosted the 2021 United States Association of Blind Athletes’ high school goalball championships, where TSBVI’s girls and boys teams both won second place. TSBVI has also produced a number of talented athletes who have been invited to train at The USABA goalball residential training center as well as paralympic trials.

JANUARY 2022

The school also offers volunteer opportunities. Many volunteers love throwing on a blindfold and trying these sports out themselves.

The University of Texas at Austin’s football team even came to volunteer a few years ago and had the opportunity to play goalball. “The TSBVI team beat the football team in a friendly game,” Reed says. “The UT students were amazed at how hard the balls got thrown and at the sportsmanship of kids. I think it was a real eyeopener for them.” Alex Argüello, the head of community engagement at TSBVI, encourages anyone in the Austin area to come out and experience any sporting event hosted at TSBVI. “Being at the goalball national championships, I was blown away by the discipline, both mentally and physically, that these teams go through,” Argüello says. “Getting people out here to experience any of our sports would do a lot to show the level of athleticism and determination these kids have.” afm

2021

WHOLE BODY | HIGH INTENSITY | LOW IMPACT ALL AGES

DISCOVER TLS ATX! FIRST CLASS $20! HILL COUNTRY 71

15500 West State Highway 71 Suite 150 Bee Cave, Texas 78738

DOWNTOWN AUSTIN 500 North Lamar Blvd. Suite 190 Austin, Texas 78703

ARBOR TOWN SQUARE 10721 Research Blvd. Suite B-140 Austin, Texas 78759

Voted Austin Fit Magazines #1 Best Lagree Studio 2021 Voted Austin Fit Magazines #1, #2, & #3 Best Lagree Instructors 2021 WWW.TLSATXGLOBAL.COM

737.701.6911

LIFESTYLE AUTHOR

Jacqueline Knox

GROWING RELATIONSHIPS AND RADISHES

n Austin’s Green Corn Project helps lowincome communities grow their own organic produce.

JANUARY 2022

hen Renee Studebaker retired from the Austin AmericanStatesman, she remembered an organization she had written about years prior. When writing about Green Corn Project, a nonprofit that educates and builds gardens in and around Austin, she thought to herself, “This is just the coolest thing.” As someone who was retired, she was eager to join the group and help them with their mission. That was seven years ago. Founded in July of 1998, Green Corn Project (GCP) aims “to educate and assist Central Texans in building organic food gardens so that they can have access to nutritious, affordable food,” according to their website. “We help people grow food,” says Studebaker, who is now president of GCP’s board. “But, we also help people learn how to garden and grow food. It’s about serving people who may live in food deserts or have low incomes and can’t always have access to good, fresh food. One of the ways to solve that

problem is to grow your own food.” Additionally, Studebaker believes gardening is therapeutic, making someone feel good about what they are doing. A 2016 meta-analysis of studies found that gardening has a wide range of beneficial health outcomes, including an increase in life satisfaction. “It puts you into touch with the soil and the earth in a way that makes you feel like you’re doing something really meaningful, even if all you’re doing is growing a radish,” Studebaker explains. A lot of members on the board or staff are food gardeners themselves and volunteer with GCP as a way to spread their passion for gardening. For David Huebel, GCP’s garden coordinator, the nonprofit brings together several things that he finds important. He started volunteering at the nonprofit over 10 years ago. “One (thing GCP does) is getting people involved in their food supply and understanding where their food comes from,” Huebel explains. “But also, when we work with families, it gets families together and gets people outside. And then, it’s also through gardening that one develops a relationship with nature. Green Corn Project brings all of that together.” In addition to their Dig-in events, which are the nonprofit’s volunteer outings to install a garden site or clean up an existing one, GCP focuses on not only educating the residents for whom they are installing a garden but also educating the volunteers. “We realize a lot of our volunteers are coming to work with us because they’re interested in learning how to garden and grow food, which is great,” Studebaker remarks. “As far as

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

n LIFESTYLE we’re concerned, everybody ought to garden.” With extreme weather and droughts, gardening is not an easy thing to do in Texas. Some volunteers also serve with the nonprofit because their gardening hasn’t been successful, and they want to see how GCP does it. “Our hope is that people will become gardeners who are just taking care of their own garden,” Studebaker explains. “That they’ll fall in love with gardening and come to enjoy all the benefits without us.” However, GCP serves mostly low-income communities and recognizes that gardening comes at a cost. While some of the gardeners who GCP has worked with are selfreliant, the nonprofit continually supplies them with compost and seeds, still contributing to their gardening efforts by reducing the cost. “We think of that (as) a huge success,” Studebaker explains.

JANUARY 2022

“They’re doing their own gardening, and we’re helping them with the cost of gardening.” Additionally, the organization helps a number of low-income schools in the area with the installation and maintenance of their school gardens. In fact, Studebaker teaches gardening and cooking classes

at Smith Elementary School in Southeast Austin. She recalls a class from a few weeks ago when the kids picked fall vegetables and then made ratatouille. They all wrote down the recipe to take home with them. “There’s nothing quite like watching kids – whether it’s from our Green Corn gardens or the school gardens we tend – pull vegetables,” Studebaker says, “The look on their faces when they pull a carrot out of the ground, and their eyes get big and round – they’re like, ‘Oh my gosh; it’s a carrot! Can I eat this?’ And it’s like, ‘Yes, you can eat that. Let’s wash it off first, but yes.’” As someone who is extremely passionate about gardening herself, Studebaker loves introducing others to the pastime, especially through GCP. “There’s really a good sense of well-being and accomplishment,” Studebaker says. “I think it comes from growing your own food. What I like best about working with this organization is seeing that experience in the lives of others – seeing someone else go, ‘Wow, this is cool. I love this. I can grow my own food.’” afm

FIND YOUR PASSION. FIND YOUR Y. At the Y, you’ll find more than just a place to work out. With opportunities to connect with neighbors and give back to your community, you’ll discover a greater sense of purpose, too.

YMCA OF AUSTIN 8 AREA LOCATIONS JOIN IN JANUARY

SAVEY$49 FIND YOUR AT [ASSOCIATION NAME] JOIN TODAY

+ FREE Virtual Membership

n i p e e K e s r u N t i F Three Austin nurses are bombarded daily with the daunting task of keeping others healthy, but how do they do the same for themselves? AUTHOR LANDRY ALLRED

APRIL JANUARY 2022

32 32

2020

g n s e

The first year of the pandemic brought a lot of new, scary experiences. For many, it was just a matter of adapting to social distancing and wearing masks. For others, it was the loss of things we were looking forward to — places we wanted to go and people we wanted to see. For some, it was a primary source of hurt, pain and stress as we were forced to say goodbye to many loved ones and suffer through the mental health issues the pandemic inflicted. In the first year of the pandemic, the community stepped up, especially in appreciating their essential workers — like folks in the medical field such as nurses and doctors. However, as we entered into 2021, the rawness of the pandemic’s wounds wore off, and people became numb to the grip that COVID-19 still had on our lives. We forgot how much adversity the people in these essential roles still experience on a day-to-day basis. Nursing is widely considered a significantly more stressful profession than others and often has reportedly high levels of stress associated with it. This is due to the on-the-job physical and emotional demands, long hours and low social support. If this is the typical experience for nurses, then the pandemic only escalated burnout. According to a study on front-line nurses, about half of the surveyed nurses reported they experienced a moderate to high level of burnout at work. These wounds from the pandemic may not be fresh, but they definitely left scars. Because of the wear and tear of the job and emotional toll it has on the workers, it’s dire for nurses to maintain their physical and mental health. One way to maintain both aspects of health is by participating in health-promoting behaviors such as exercise, as it not only improves your mental health but also positively impacts job stress. I got to talk to three Austin nurses about ways they stay fit while fighting a global pandemic.

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

Turn Off Your Brain T RAC I E R O S E BE R RY

s an advanced practice registered nurse, Tracie Roseberry has a lot on her plate. She works closely with the ICU nurses and physicians, aiding in the assessment of patients all the way through their postoperative journey. “We’re basically the eyes and ears of the surgeons when they’re in the operating room,” Roseberry says. “We spend a lot of time in the ICU making sure the patients and nurses have what they need and identify problems before they become big problems.” Over the years, especially in the age of COVID-19, she felt the weight of the workload and exhaustion at the end of each day. Looking back on her experience, she described it as a battlefield. “I never served in the military, but it felt like what I would imagine wartime medicine to be — figuring out how to allocate and maximize resources appropriately and take care of the most people you can with the constraints you have,” Roseberry says. With this new exertion, she recognized the amount of effort it takes to acknowledge her own need for self-care and getting outside, no matter how long her shift was. Working on your feet for 10 to 12 hours a day under fluorescent lighting will slowly take a toll on you, especially considering how much your body needs quality care and vitamin D. “It’s amazing how much energy you get from being active,” Roseberry says. “Once you get that ball rolling, it’s a lot easier to stick with, but it’s hard to get over

JANUARY 2022

that hump and have that conversation with yourself.” To refresh her mind, she tries to go mountain biking at least every Sunday for a couple of hours. She calls it “dirt church,” as it’s time to be one with nature and detach from the usual day-to-day stressors. “When you’re on a trail, you can’t be thinking about other things,” Roseberry says. “You have to think about the tree you’re about to hit or the ledge to your left. You have to turn off your brain, which is a nice reprieve.” Roseberry says staying active not only serves her in being an example to her patients but also reminds her of how fortunate she is to be able to do these things.

“We tend to be the firstborns — the caretakers — and a lot of times, people don’t stop to think about how they can care for themselves. It’s a good reminder that we should be (caring) if not for ourselves but also to be an example.”

“It’s nice looking at it from the perspective of: What are health care providers doing to care for themselves?” Roseberry says. “We tend to be the firstborns — the caretakers — and a lot of times, people don’t stop to think about how they can care for themselves. It’s a good reminder that we should be (caring) if not for ourselves but also to be an example.”

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

Cleanse Yourself for Others F ERN A ND O A L DA Z

ctor-turned-nurse Fernando Aldaz currently works as a cardiovascular nurse in which he focuses primarily on assessing cardiovascular patients, where he is formulating a plan for them and consistently checking up on their progress. From executing tangible tasks like blood transfusions to managing the emotional weight of patients who are frustrated and/or stressed, Aldaz recognizes how taxing the profession can be. “You’re the ambassador. You’re the gatekeeper to the doctors and patients,” Aldaz says. “You have a lot of emotions, stress and energy that you’re absorbing from all angles, and if you make a mistake, that’s stressful for you.” Aldaz says he tries to manage his mental health through daily meditations as well as rock climbing and working out. However, one of the main things he does to alleviate stress and rejuvenate his body is playing soccer. Currently, Aldaz is in two men’s leagues as well as a co-ed one, and he tries to play at least twice a week. He says staying fit makes him a better nurse everyday for his patients.

JANUARY 2022

“You want to be the purest vessel possible for the people you care for. Self-care, whether it’s being in a running group or seeing a therapist, is vital. Otherwise, it’s like walking with a bad gait — it’s going to catch up to you over time. Your inability to be balanced will show up in your morale, your work and the way you approach it.”

“I wake up on my days off and have energy. I’m not depressed, and I feel strong and like I’m doing something healthy for myself. It’s like a ‘health high,’” Aldaz says. “It just fuels my morality and makes me feel better overall.” Though Aldaz has only been a nurse since February 2021, he’s learned how important it is to get exercise instead of falling into the hands of mindlessly watching TV or browsing the Internet. This is especially true when you’re in the business of caring for others. “You want to be the purest vessel possible for the people you care for,” Aldaz says. “Self-care, whether it’s being in a running group or seeing a therapist, is vital. Otherwise, it’s like walking with a bad gait — it’s going to catch up to you over time. Your inability to be balanced will show up in your morale, your work and the way you approach it.”

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

Renew Your Soul N A N CY S IS K

hough Nancy Sisk spends more time now as a nurse educator, building physician orders and documentation, she still helps out as a VAD coordinator and in the ICU when she can. When she started out as a nurse, she worked with people experiencing homelessness and mental illnesses and later transitioned to working in 900-bed hospitals. “When I first started (as a nurse), I wasn’t sure I was going to be able to do it,” Sisk says. “As soon as I started clinicals, (during) my whole first year of nursing, all I did was cry. I wanted to take everyone home and have them in my house. It just killed me.” The emotional toll nursing had on Sisk was nothing short of a challenge. Death is something many nurses have to face in their workplace, and for Sisk, this happened to people she was close to. Sisks remembers times she’s had to remove life support from some of her patients she knew well — people she considers family. The only way she was able to truly cope was by staying active. “Losing those patients last year — being on my bike or just doing something different is the only way to cope at times,” Sisk says. “It’s better than medication, for sure. It’s a good time to sit and process what’s going on.” Sisk will try to go paddle boarding at least once a week, sometimes putting her paddleboard on top of her car and driving to the water straight from work. Sometimes, she even does an early morning swim in Barton Springs when it’s freezing outside to refresh her brain. Sisk values these spaces where you can sit alone, process and cry when the job becomes too much.

JANUARY 2022

“(It’s important to stay active) so you can continue to do the job and can come to work fresh every day and take care of these people,” Sisk says. “Because they’re not easy; it’s not an easy job.” Sisk also uses her pain as a motivator to push herself more in pursuing fitness. She remembers her patients who often have it much worse, as they don’t have the privilege to leave the hospital everyday like she can and go outside for physical exercise. “When you feel like you’ve got pain, you don’t have the pain they had,” Sisk says. “People (say), ‘This is a long day’ or ’I don’t get to do this.’ Well, you get to go home; they don’t. You get to go out of the hospital, go outside and be on your board or bike. It’s a gift.” afm

“When you feel like you’ve got pain, you don’t have the pain they had, People (say), ‘This is a long day’ or ’I don’t get to do this.’ Well, you get to go home; they don’t. You get to go out of the hospital, go outside and be on your board or bike. It’s a gift.”

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

The Unsung Heroes of the Pandemic From police officers to grocery store employees, there is an array of people who make up the hidden heroes of COVID-19. A U T H O R & P H O T O G R A P H E R K AT E R I N A C O T R O N E O

JANUARY 2022

mongst the unprecedented months of uncertainty, there were people on the front lines of every occupation – whether it be providing food for the public, making sure communities were protected and, of course, saving lives. Not everyone got to stay home in a quarantine bubble. These courageous individuals deserve some recognition because, in the face of adversity, they fought the good fight. We have heard countless miracle stories and have given attention to many – but what about the officers going to great lengths to protect their communities, the H-E-B employees who kept families fed, the delivery drivers who transported food to people in quarantine, or the assisted living employees who cared for others’ grandparents as if they were their own? They, also, deserve to be celebrated, appreciated and represented. Here you will meet six courageous individuals who are the underrepresented faces of those who stood by Austin during COVID-19.

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

Lieutenant Vicente Montez of Bee Cave Police Department Lieutenant Vicente Montez and his police department earned the Meritorious Service Award for their incredible efforts to serve the Bee Cave community. Montez ensured his brave officers worked each day as if no risk of contracting COVID-19 existed. His team took 911 calls as if it were just another day. Traffic detail stayed on duty, all ongoing investigations continued and they took every call to be in person. When I had the pleasure of speaking with the lieutenant, who was kind and humble, he said his officers never once mentioned feeling uncomfortable. They were ready for duty every day – before, during and after the thick of COVID-19. There was a unity that came from the daunting situation, if anything. He said that going through this “brought (his) unit closer together.” Lt. Montez organized and ensured that Bee Cave had personal protective equipment, and he even thought ahead to get rapid tests to have on standby at the police station so if any of his officers were exposed, they would know in 15 minutes to avoid spreading COVID-19. He is immensely proud of the Bee Cave PD for their nonstop diligent servitude.

JANUARY 2022

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

JANUARY 2022

Claudia and Lorrie of Brookdale Senior Living When we couldn’t be there for our elderly family members, who was? The great people of Brookdale Senior Living’s Lakeway location fought against COVID-19 together, and the staff played the roles of caretaker, family member and nurse. Specifically, Claudia and Lorrie were there for the patients as if they were caring for their own grandparents. Lorrie, the director of nursing for the Skilled Nursing facility, helped ensure the department ran seamlessly and stayed organized in the face of chaos. She decided to shut down visitation before the CDC, or even the state, and by doing so, she saved residents from a potential outbreak. Claudia, the director of nursing for the assisted living facility, worked to protect her residents. The Brookdale staff even used their personal phones and computers to video chat with family members for the residents. Claudia and Lorrie also worked tirelessly to keep morale up for both their staff, the residents and the family members who could no longer be there with their loved ones. They organized activities for the residents to stay active and entertained in their rooms. The facility even created a makeshift isolation bubble where COVID-19 cases could be attended to by specific volunteer-only base staff. We all saw the videos of folks visiting their parents or grandparents outside windows, but these employees were present every day. It doesn’t get more “front-line” than nursing the elders of our community morning, day and night. Claudia said a major part of enduring the pandemic was “keeping the compassion alive.” Both Claudia and Lorrie stated multiple times that this was a team effort, and they couldn’t have done it without their remarkable staff.

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

Riley Cioch of Teaching When asked about her students during the pandemic, Riley Cioch, a longtime Austin resident and special needs teacher, said, “How can you expect these kids ages seven to 16 to learn online when learning in person is difficult enough?” She taught her students in person throughout quarantine because it was essential. Though she and the staff wore masks and encouraged the kids to also wear masks, most kids wouldn’t keep them on. Ms. Cioch and the staff got creative and used hula hoops to socially distance the kids. They did everything to keep normalcy and consistency for their students. She showed up to teach daily, even though Cioch, herself, is immunocompromised. She was quarantined when not at school but it wasn’t for her. “It was to ensure I wouldn’t show up on Monday and infect these kids,” she said. JANUARY 2022

Sarah Kittner of H-E-B Sarah Kittner has been with H-E-B for six years, and the months of quarantine were no exception. Without grocery store employees working round-the-clock, there would have been unspeakable misfortunes. Being exposed to most of the general public is a risk Kittner and her staff took to feed you and your families. Thankfully, Kittner said H-E-B was equipped to handle the effects of the pandemic hysteria. “They were one of the first companies to put up acrylic shields,” Kittner said. She and her staff felt H-E-B prepared them with appropriate expectations. However, these employees had to be calm in the storm of frustrated consumers who had visited many stores in search of items as simple as milk, eggs and toilet paper. “To see your shelves being wiped was a reality check,” Kittner said. She felt for the community, being a mother herself and also someone who cared for her elderly mother. Kittner was worried about COVID-19, but that didn’t mean she wasn’t there every day helping ensure people were able to feed their families. She adapted to the chaos and comforted her customers.

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

JANUARY 2022

Salvador Saavedra of Dana Transport Salvador Saavedra works for Dana Transport in which he operates an 18-wheeler that contains hazard tanks. When COVID-19 hit, he didn’t get a single day off. Rather, his workload increased. He delivered everything from oil and gas to the alcohol used for hand sanitizer production. He’s been driving since 2006, and in all of those years, this is certainly the most bizarre thing he has ever had to push through. “People needed things like oil and hand sanitizer,” Saavedra said. “We couldn’t just stop and quarantine with our families like the majority of people could.” After driving across Texas, he would leave his clothes in the garage when he returned home to ensure he wouldn’t infect his family. He socially distanced himself from others but, at the beginning of the pandemic, proper protection didn’t exist, so he depended on only his mask to keep him safe since he encountered many people in his work daily. Thankfully, he received hazard pay for his noble efforts to continue to work despite the risks. He and his fellow workers deserve recognition as front-line workers as they played a huge part in getting us through those tough months. We owe them for every delivery made.

I am sure I can speak on behalf of the city of Austin when I say that we are all grateful to these individuals and those like them for taking selfless risks to care for us in one way or another. The next time you use the word “front-line worker,” I hope these brave faces also come to mind. afm

Katerina Cotroneo is a professional photographer turned lifestyle writer. Using her marketing background and her talent behind the camera, Katerina tells unique stories through her lens and captures diverse perspectives.

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

WELLNESS AUTHOR

Cindy Present

RECOGNIZING THE PLIGHT OF ESSENTIAL WORKERS n Check out AFM’s Cindy Present’s personal essay to a

dear friend of hers about how she came to realize and acknowledge the mental health challenges essential workers face daily.

“I can tell you that I have calls that I’m never going to forget. Faces that will always stick with me, and patients that have been on my mind for years. This is one of those industries that PTS is real.” – Jennifer Baxley, Travis County Flight Nurse & Operation Get Out Ambassador

JANUARY 2022

when they walk away, they bring the pain, visions and, sometimes, demons that can result from a difficult call or situation. And they do this day after day. I once had a conversation with a dear friend who changed my perspective – I remember it as if it was yesterday. “What did you do today?” She asked. “She” was one of my dearest friends ever. Kristin had moved to Austin from Colorado about a year prior for her “dream job” as a flight nurse. We met through a mutual friend who assured me I needed to meet this gal, “She’s so much like you.” It was that same friend whose hand steadied me when Kristin lost her life in a rescue incident serving our community about a year later. I still recall the inquisitive, caring look in Kristin’s eyes as she asked me about my ongoings of that day. So, I told her. Earlier that day, I tip-toed out the door at six to go to the grocery store before anyone in the house got up. I hurried home just in time for my husband to get to work by 9 a.m. and then began homeschool lessons with our kids. Between activities, I was wringing out wet laundry because the water quit working and manually hanging clothes over lawn chairs to dry. I was not amused, and the day was getting more difficult to manage. I was at co-op with our youngest, and we were sitting in a circle of six cross-legged kiddos at the community school beside me as I led a collage activity. Midsentence, I felt a tap on my shoulder. I turned to my youngest, and he looked at me with bright, sparkling eyes. He then reached up and mindlessly snipped my bangs off at root level on the left side, right in front of the other shocked children in the circle. The little blonde girl to his left then looked at her scissors and with a similar crazed gaze, turned to the boy to her left, scissors held high. “Stop! OK, everyone, let’s put all the scissors on the floor in front of us!” I was furious. The worst day ever – to lose the left side of my bangs to my own scissoryielding four year old! Kristin laughed with abandon. I was appalled yet intrigued by how my awful day could trigger her funny bone. “OK, smartie, top that,” I challenged her. “Tell me how your day could get worse: a broken washing machine, air drying laundry and a loss of bangs!” Unabashed, she started in a similar pattern. She had made lunch for herself and her husband, headed to the hangar for a morning meeting, attended a NICU meeting at St. David’s, talked on the phone with the

did not grow up in a military nor first responder family. My husband, on the other hand, is the son of an Air Force pilot. His family served and contributed to his country and community since the day he was born. My family, on the other hand, served when we felt like it, when asked to assist or when we signed up for a community project. Like many others, we’d sign up in advance, serve, come home and feel accomplished for contributing. It wasn’t until my late 40s when I began to contemplate the differences in how I served my community versus the ways my essential worker friends do. There was a huge disparity. My experience was me serving and walking away, when done, with a feeling of satisfaction. On the other hand, my first responder, nurse and military friends would serve, and

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

n WELLNESS locksmith, and then settled into her favorite chair at the hangar with her laptop to get some paperwork done while waiting for her shift to end. “But then a call came in,” she announced, and then quickly countered with, “Hey, want to go paddleboard before sunset?” Me? Miss a paddle outing? After the day I’d had? With our daily narrations in the past, off we went. We splashed our boards and side-by-side headed upstream to Mansfield Dam. It was calm, still and gorgeous. Five miles up, we dropped to sit on our boards and silently soak our feet in the cold waters in the shadows of the dam with only the sound of rippling water surrounding us. Then she broke the silence, “It was an awful call.” I looked at her; she was looking deep and profoundly into the water with squinted, haunted eyes. The water had unlocked the memories – the difficulty and despair that her last call of the day had etched into her soul. “An entire vehicle of people, too many people than the vehicle was made for, none of them buckled in,” she shared. “They were apparently driving fast. Way, way too fast. It was so awful.” I looked at her, raw with compassion. My heart ached for the untold story I now saw in her eyes while my head spun on the selfishness I was feeling. My bangs. My washer. My dinner. Why hadn’t I prodded a bit more earlier when she changed the subject? I realized it was because I didn’t want her to relive the horrors when I thought she wanted to escape them while off shift. But what I didn’t realize was the traumas were only getting stacked deeper and deeper – more agony, heartache and suffering with each.

When my friend lost her life serving our community the next year, my biggest regret was never asking her about what haunted her – what those difficult shifts were doing to her mind, heart and soul. What tools could we utilize to help manage the suffering lying within? It was this loss that fueled us to start a foundation, Operation Get Out, to provide outdoor and on-thewater experiences as a wellness tool for our front-line workers to reset and restore. Part of that same mission for me is to own my story and share my regret with others of not walking into the darkness of trauma and PTS with my friend and leaving her alone to deal with those demons herself. I never told my friend “thank you” for all she did to serve our community. At that time, I never really considered the magnitude of what she was mentally and emotionally going through. But now, especially after the pandemic, the riots and the pain our country has endured physically, I cannot walk past a frontline worker or first responder without giving them a heartfelt, soulful gaze, similar to what I remember seeing in my friend’s eyes. It comes from the heart and is full of compassion and gratitude. It’s full of a similar pain but mine from the words I did not say but choose to share frequently now. Thank you. afm Cindy is a native Austinite with a lifelong pursuit of providing experiences to individuals that positively affect mind, body and spiritual fitness. She is director of fitness and water Sports at Lake Austin Spa Resort, co-founder of Operation Get Out and Get Out Girl, and an ambassador of Blue Mind Life. Cindy has a full resume of podium results in Ironman full and half distances, Xterra, marathons, paddleboarding, waterskiing and adventure racing.

JANUARY 2022

AFM APP IS HERE!

Check out AFM’s latest stories and issues — all on our new app! Available now on iOS. Android coming soon.

WELLNESS AUTHOR

Mia Barnes

AVOID BURNOUT AS A MEDICAL PROFESSIONAL n Working in the medical field can take a toll both on your physical and mental health. Here are some tips for medical professionals to avoid burnout.

urnout affects everyone, no matter what job you have. However, medical professionals have more intense professional lives. You have to balance constant emergency cases, unhappy patients and potential bad outcomes. The long hours and emotional toll can affect your mental and emotional health. Use these tips to avoid burnout and find more joy in your career again.

Strengthen Your Workplace Relationships. Isolation can make burnout

good idea to set boundaries between your work and home life whenever possible, whether or not you work in the medical field. However, it’s especially important in the medical profession to be able to healthily compartmentalize your work versus home life as you’re constantly caring for others. When you’re not on call, leave your email notifications alone. If conversations about work make you feel like you’re still on the clock, try to not talk about work when you’re home. Separating the two parts of your life will help your mind find peace and a quiet change of pace.

symptoms more intense. While it’s good to have supporting relationships in general, try to find more helpful support by developing friendships with your co-workers. As co-workers, you are all likely handling similar stresses and experiencing the same situations, so you can work through those feelings and stressors together. You’ll feel better just by talking about your shared challenges with people who truly understand.

JANUARY 2022

Set Personal Boundaries. It’s always a

Keep a Food Diary. Many medical

professionals don’t have time to prepare meals or even sit down for lunch while they’re working. While grabbing snacks from the vending machine might be the most convenient, these foods contain saturated fats and high caloric foods, which could actually make your burnout symptoms worse. Avoid a blood sugar crash that can make your exhaustion worse by keeping a food diary throughout the week. This will help you grow in awareness of what foods you’re putting in your body. Then, you can reflect on what you eat most often and replace the unhealthy items with better alternatives that still fit your routine.

Analyze Your Sleep Routine. A healthy

sleep schedule improves your concentration and alertness, which will deteriorate if you feel burned out. Prioritize your sleep by napping more frequently or setting a strict bedtime when you get home. After your body gets the chance to catch up on rest, you’ll feel like yourself again.

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

n WELLNESS

Schedule Occasional Breaks. Breaks

Even if you were once excited to jump into the deep end of medical mysteries, surgeries or patient care, your career could still take a toll on your mental health – it happens even to the medical fanatics. So don’t underestimate the impact of burnout, and make sure you’re taking care of your mental health. afm

are possible, even for the busiest doctor or nurse. Sit down for at least five minutes during the workday, even if you can only do it once. Listen to nature sounds to relieve your growing anxiety and get back out on the floor with a positive frame of mind. Even minor breaks will make a huge difference in the intensity of your burnout, so try to maintain your daily breaks even when you don’t have much free time.

Mia is a health and wellness writer and the Editor In Chief at Body + Mind. She specifically enjoys writing about women’s fitness, as well as mental health-related topics. When she’s not writing, Mia can usually be found reading poetry, taking a dance or cardio class, or hiking.

Meet With a Therapist. If you can’t

make many adjustments to your professional life, you can still prevent burnout by scheduling appointments with your therapist. These visits will become healthy outlets for any stress you experience throughout your week, and you’ll get professional advice on how to appropriately handle it at home. Research therapists around your area who specialize in burnout or chronic stress to get the most out of your appointments.

JANUARY 2022

Tired of not feeling your best? Want to optimize your health to be your most vibrant self?

Austin’s Leading Integrative Medicine Practice Utilizing advanced methods of integrative medicine, evaluation and treatment, we’re your partner on your journey to a healthy, vibrant life. Specializing in: • Chronic Conditions • Environmental Medicine • Gut & Immune Health • Hormone Imbalance

• IV Therapy • Detox Programs • Diabetes (Type 1, Type 2, LADA, MODY)

Schedule a consultation today 512-706-9443 Experienced Providers: Wally Taylor, MD, Harry Moore, MD, Hannah Hamlin, DO, Terri M. Beim, ND, & Julie Hamilton, NP

21FH036 Print Ad_Austin Fit Magazine_Dec.indd 1

12/9/21 8:25 AM

six months. straighter teeth. all smiles. A new at-home Invisalign® aligner treatment for adults who want to give their smile a touch up, fast. Guided by your neighborhood orthodontist. smiledoctors.com

Visit one of our many locations in the greater Austin area: Christopher Stansbury, D.D.S., M.S. Cedar Park | Lake Creek (512) 258-6979 SMILE DOCTORS OF TEXAS | SCOTT V. LAW, D.M.D., OWNER

Giancarlo Santos, D.D.S. Four Points (512) 717-8100

Julio De La Fuente, D.D.S., M.S. Round Rock | Research (512) 582-2060

WELLNESS AUTHOR

Jessica Tranchina, PT, DPT

MAINTAINING WELLNESS IN A PANDEMIC n It’s been around two years since the onset of the pandemic, but how have we done in terms of maintaining our wellness?

JANUARY 2022

he pandemic has certainly created some challenges and obstacles to maintaining a healthy lifestyle for many people. With social distancing measures in place beginning in 2020, our schedules and sense of normalcy were disrupted, thus our physical wellness might have been impacted as well. We may have experienced changes in eating and activity, insomnia and/or fatigue, and physical stress. Swift isolation and strict rules may

have affected our ability to care for ourselves mentally and emotionally, as well. Many of us did not have time to mentally prepare for such a drastic shift in our everyday life, making the transition to quarantine challenging for our overall mental, emotional and physical fitness. Mental, emotional and physical fitness, or strength, was vital for our success not only during the pandemic but is also crucial now more than ever. Awareness of our own emotions as well as how we respond to the pandemic through stress and grief will help guide us to smart and healthy coping skills. In addition, it may have had an impact on our family life. Whether we are living alone or with a large

family, social distancing has put a strain on how we stay connected with loved ones. We are social beings. We need connection. We use social media platforms more often to check in with friends and family, relying solely on technology to close the social gap. We are learning how to balance work and personal responsibilities while simultaneously educating our children at home. To top it all off, isolation or loneliness has been affecting us. It has been around two years since the start of the pandemic, and it’s forced us to acclimate our mental, emotional and physical wellness. How do we acclimate and continue to care for ourselves and our wellness in an ongoing

pandemic? You may have had to move in with your parents or found new love. Maybe you’ve gotten a divorce. You may only be comfortable exercising alone now, or maybe you can’t afford gym or wellness memberships. You may be even busier now and don’t make time for yourself, when it is now, more than ever, the most important time to do so. Have you asked yourself lately, “What are my priorities? What is most important to me right now? How can I put these priorities first in my life and take care of myself in the best way that is right for me?” I’ll share some ideas on ways you can incorporate mental and physical wellness into your life.

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

n WELLNESS Mental Wellness:

• Start a daily affirmation, dream or gratitude journal (personally, I wake up every morning and state five things for which I am grateful – this is so powerful and helps start off your day with positivity). • Try meditation or breathing exercise practices (I set my intentions for the day during this time). • Dedicate 15 minutes a day without a phone/screen to make space and time for quiet (harder than you think!). • Try grounding/earthing yourself. • Get an extra hour of sleep. • Use a sauna or take a cold shower or cold plunge. • Take a vacation (doesn’t have to be an expensive one but simply getting away to change your perspective can be quite impactful).

Physical Wellness:

• GET OUTSIDE! Try to go for a walk every day. Simply getting outside and going for a walk has many physical health benefits. • Get a massage or use selfmobility tools to work out the body adhesions, which will also, in turn, help relieve mental stress. • Grab a workout partner and hold each other accountable. • If needed, get a personal trainer to hold you accountable. • If you are still not ready to join a large gym, there are many studios and smaller gyms and wellness facilities that are clean and safe. • Try yoga as this can be beneficial for both your physical and mental wellness. The important thing to know is you are not alone! If you haven’t been addressing your physical and/ or mental wellness, now is the time. You’ve been through SO much these last two years. Give yourself some grace, and take back your health and wellness if you have let it slip! LET’S DO THIS, 2022! afm

JANUARY 2022

Jessica Tranchina, PT, DPT, is a co-founder of Generator Athlete Lab and has been an athlete her whole life. As the creator of the Generator Method, Tranchina works to help guide others to better performance and recovery and is passionate about bringing the active community of Austin together from all fitness levels and athletic backgrounds. She is the owner of PRIMO Performance and Rehabilitation, started in Austin in 2010, where her expertise and unique skill set have been established as one of the best in her field. NASM-CPT, ART Certified Provider, CKTP.

WELLNESS AUTHOR

Mia Barnes

GIVING BACK TO OUR NURSES n Nurses spend their entire day

caring for others, but who is there to care for them? Here are 15 ways you can show your appreciation for a nurse in your life.

Financial Support 3 Offer With certain forms of assistance running out,

urses and other healthcare professionals have it hard. As challenging as managing daily life is, they have to do it on top of caring for patients and risking burnout during the pandemic every day. Here are some ways you can show a nurse in your life that you care.

Thank Them

Provide Child Care

like a pause on student loan repayment, nurses may soon find themselves in a sea of financial obligations. You can make a difference by taking care of a bill for them.

Errands for Them 4 Run When nurses aren’t working, they’re often

Whenever you visit a health care facility, thank the professionals who take care of you. They put their health at risk to make sure others stay well. A small “thank you” could go a long way to improve someone’s day.

completing chores or taking much-needed rest. If they have simple errands to run that could take time away from their leisure or de-stressing period, offer to help out.

PPE 5 Donate Consider donating personal protective

Many nurses are parents, so they have caregiving responsibilities beyond just caring for patients. Child care costs about $9,200 to $9,600 annually in the U.S., so many nurses may find their resources lacking. If you have free time, offer to watch their kids.

JANUARY 2022

equipment (PPE) to your local hospital. While vaccinated people feel more comfortable not wearing their masks everywhere, hospitals still require PPE to keep their workers safe. Donating equipment like this can help health care facilities stay within budget.

Them Vouchers 6 Gift If you have gift cards or vouchers for what some

With Them 9 Connect While nurses may not go out as often as other

consider luxury experiences, consider giving them to a nurse. When stress levels are through the roof, opting for some time away might be just the thing to help your loved ones in nursing avoid burnout.

people, they still need social time. Consider using virtual video options to stay connected when you can’t physically meet. Spending time with loved ones can help nurses feel closer to their family and friends.

Make Them a Meal

Blood 10 Donate An excellent opportunity to help your medical

Nurses often don’t have the chance to cook when they get home from an exhausting shift, so offer to make a nice meal for them. In addition to lowering the risk of heart disease and other chronic ailments, having the right nutrition can help clear your head of brain fog and even supplement your mood, which could be just the thing necessary for a nurse you love.

community is to donate blood. Also, if you don’t know your blood type, this can be a perfect way to find out.

Gather Cleaning Supplies

You can donate cleaning supplies you find in your local grocery store. Having ample cleaners can help speed up janitorial processes, meaning hospitals can bring in more patients promptly.

Walk Their Dog

Nurses with hyperactive dogs might need someone to help them with walking. Walking a dog for someone helps you stay active and provides you with bonding time with an animal while knowing you’re taking responsibility off a hardworking nurse’s shoulders.

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

n WELLNESS 12

Order Them Food

Stay at Home or Travel Safely

If you want to show your local hospital or doctor’s office how appreciative you are, order them something nice. Offer to provide lunch one day by getting a pizza or some other form of take-out. Your contribution could be just the thing to brighten their day.

Friendly letters can help nurses feel appreciated. The signs and letters don’t have to last forever and can be recycled after a while, but they help nurses have a tangible place where they can recall how important they are. Above all, showing nurses how much you appreciate them boils down to having empathy and expressing gratitude. They’ve spent nearly two years dealing with the pandemic, and they deserve a break. You can be just the person to light up their lives. afm

The best thing you can do to slow the spread of COVID-19 and not overwhelm your local hospital is to follow the advice given by professionals in your area. Whether you need to get vaccinated or continue to wear masks, follow the protective protocols outlined in your county.

Empathetic 14 Be Understand that health care professionals are

going through a lot right now. They’ve likely seen the loss of numerous patients and have a lot weighing on them. Offering them a listening ear or a shoulder to cry on can make a difference in a nurse’s life.

JANUARY 2022

Send a Thank-You Letter

FITNESS AUTHOR

Jackie Bocanegra

ATHLETE

Spotlight

MÉLISSA PENG n Meet the founder of Pon Di Beat, Mélissa

Peng, as she shares her journey through dance that landed her and her local business.

ancing is a great way to get moving while enjoying and letting the music flow through your body. For Mélissa Peng, it is something she has always known. From a young age, Peng was immersed in the different dance classes which included ballet, tap, jazz and traditional West African dance classes. This is where her love for dance began. For Peng, dance has always been something that she enjoys and an integral part of her life. She has always been interested in dance and different cultural dances. “In college, I was part of a Haitian dance troupe, where we focused on Afro-Haitian dance, and a Bollywood dance group,” Peng

JANUARY 2022

says. “I went to an absolute beginners intensive Dancehall class, and it was with two women who danced with Sean Paul. That was amazing.” Since then, she has moved around from New York to Los Angeles, keeping up with dance in her life. Then, she and her husband finally decided to settle down in Austin, but something was missing in her life. “When I got to Austin, (after) the last eight years in LA and New York where we had cool access to the Afro-beat community, I found that there weren’t that many resources of dance here,” Peng says. That’s when she decided to start

Pon Di Beat, a Round Rock-based dance company, in January 2019. “Pon Di Beat” means “on the beat” in Jamaican – the beat referring to Afro beat. In the beginning, Peng wanted

to make sure that all classes were taught by professional choreographers who understood the culture’s dances. “I started Pon Di Beat to highlight some local dancers here and some from New York, LA, all over the U.S. We even have international people to bring in that flavor,” Peng says. “In the first year, we had 19 dancers – most of them hail from either Caribbean lineage, first-generation Jamaicans or people born in Ghana or Nigeria that came to share their culture (and) dance steps with us.” Thus began the beginning of Pon Di Beat where the Austin community could come together

and spend an hour to dance and learn another culture. Peng wanted to create a community where not just children were invited to come dance but also adults. “The beautiful thing is that it’s for everyone in Austin,” Peng says. “We had 250 people in Austin come to classes locally. Since COVID-19, we’ve done tutorials and online dance intensive classes where they sign up with us on our website, and they dance for eight weeks with one of our choreographers.” Peng likes to emphasize that classes are open to ages 6 years plus. Peng says that most classes are offered to adults so they can listen to the adult-rated music but children’s classes are family friendly. When it comes to music, Peng

really enjoys supporting local Afro businesses around the Austin area. Being a part of the community has allowed Pon Di Beat to create a family that can continue to grow and help the community grow. “We, as Pon Di Beat, support our local businesses,” Peng says. “We would do dinners at the new Jamaican restaurant, and we would participate in a lot of Afro nights at Club Bantu.” Supporting these local businesses also allows for all dancers in the Austin area to get out and see what the culture is like through food. The dancers and community not only get to dance but immerse themselves in the Jamaican and Afro culture. This is fun for Peng to watch as her company and dancers go on retreats. She invites members of the community and takes them on retreats to truly get the full experience of the culture. “Once we can travel again, we hope to make trips that center around Jamaican Dancehall and Afro dance styles and do them with the best of the best,” Peng says. “For now, we organize regular classes and online intensive classes.” Until then, Pon Di Beat will continue to allow people from across the world to join in and learn Jamaican Dancehall and Afro dances from the online website where anyone can learn to love dance, just like Peng. “Dance means so many things to me,” Peng says. “As I’ve spent time with Pon Di Beat, dancing is an amazing space regardless where people are from. We can all just dance and enjoy the vibes. It’s community, connection; it’s all love.” afm

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

FITNESS AUTHOR

Sarah Leahy, CPT

FITNESS

FAQ

ASK A TRAINER n Ever had those burning questions about fitness

but wasn’t sure who to turn to? Check out Sarah Leahy’s Ask A Trainer FAQ in which she relieves all your curiosities.

ike any industry, trainers live and breathe what we do daily and are often surprised by the questions asked by both the general public and clients. Things that seem like common knowledge are only common knowledge when you have the foundational experience, and as trainers, our job is to help people learn how to live their healthiest lives. Here’s a list of some of the most commonly asked questions on health and fitness.

I recommend using the trial periods at gyms and group fitness studios to see what exercise modality you actually enjoy doing and where you feel the most welcome. A sense of community will help you look forward to going to the gym, and finding movement that feels right for your body is key. So don’t be afraid to be a beginner, and consider recruiting a friend or family member to try out new things with you until you find your fit. Q: I’ve been eating better and working out – why is my weight loss stalling?

Q: How do I know which training program is right for me? Everything seems intimidating as a beginner.

A: When people ask this question, they’re usually looking

for a magic answer. I’m afraid the true answer is simple and not what you want to hear – cut back your alcohol consumption, get more sleep and try to manage stress. Because alcohol is so prevalent in our day-to-day lives and the way we socialize, we often overlook how much we’re consuming. Your body treats alcohol as a toxin, so when it’s in your system, it focuses on getting it out – this stalls fat loss and also causes water retention.

A: Here’s the thing about fitness – everyone starts at

square one. No one knows what they’re doing the first time they take a class or start a new training program. We get it – it’s human nature to avoid embarrassment because we don’t like feeling like an amateur. But when it comes to fitness, there will be some trial and error on the journey to find what you like. JANUARY 2022

Sleep is absolutely vital to muscle repair after a workout and ensures that your mind and body are well rested. Without proper sleep, you can’t put your full effort into your day-to-day tasks, let alone your workouts. The biggest challenge for most of us is stress management. Finding the tools to help with life stressors helps not just your workouts but your entire well-being. Therapy, meditation, mindful movement like yoga and pilates, and joyful movement like dancing and hiking – these can all help clear your mind and make you feel more at peace.

Q: Should I do strength training or cardio first in my gym session?

Q: How do I get “toned” without bulking up?

Q: If I’m sore after a workout, what should I do?

A: Cardio can be an effective way to warm up your body

before a workout. The primary thing to consider when choosing where to start is identifying your goals. If your goal is strength-based, start your session with a quick stretch and jump into your strength training. If your goal is cardio or performance-based, start your session with cardio. Essentially, start with whichever category you are more invested in so that you perform better and don’t waste energy.

A: If you’ve read one of my previous Austin Fit articles, “I

A: Foam rolling, stretching and gentle yoga will all help

Just Want to Tone,” you know this is one of the questions trainers dislike the most. Somehow women’s fitness magazines and social media influencers have made it mainstream to think that toning is some magic tool. Well, here’s the thing – toning means strengthening your muscles and leaning out (losing fat). What’s the most effective way to do this? Strength training. Will picking up heavier weights make you bulky? Only if you are eating in a calorie surplus, high in protein and for the explicit purpose of bulking up and adding additional muscle to your frame. Your muscles becoming “toned” is actually them growing stronger from strength training. If you can do 20 or more reps with the weights you’re using, your body is not going to get firmer. Your muscles need enough resistance to tear the muscle fibers so they can rebuild. You don’t have to be a powerlifter to see results – just lift challenging weights, and if you can get through a full set without those last few reps feeling difficult, increase your weight.

make your muscles feel more stretched and relaxed after a workout, but they should not be the only thing you do if your body is sore. Motion is key – if you have a tough leg day and your quads are sore so you avoid using them until next week’s leg day, you’ll be in a constant cycle of soreness. The best way to get the muscles stronger, looser and able to recover faster is to keep moving. That can look like a second, lighter load workout a few days later or an active recovery day like cycling or hiking. Sitting still when you’re sore will do you no favors. Have any other burning questions for a trainer? Send them to Austin Fit Magazine! afm Sarah Leahy is a Minneapolis transplant in East Austin, certified personal trainer, award-winning interior designer and former gym owner. She offers in-person and online training with an emphasis on strength training and building confidence in and out of the gym. Leahy’s passion for strength extends to your business, with a full offering of gym design and business consulting services.

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

FITNESS AUTHOR

Monica Brant

JANUARY 2022

KICK MO’S BUTT

BEAT Fitness ATX

n Monica Brant takes on

BEAT Fitness ATX for this month’s edition of KMB.

f I had not been in fitness competitions years ago (1991-1999) and participated in some effective dance classes during those years to learn movement with music, I would have been incredibly intimidated by BEAT Fitness ATX. However, I did not need to find an excuse to join this fun class when suggested by AFM but could walk into it with eagerness in hopes that I would be able to follow at least parts of the dance section since it has been a minute since I was in a dance class. BEAT Fitness ATX is a supercharged simple yet effective 50-minute dance, cardio and strengthening session where an attendee can expect to receive a full-body workout with (small,

thankfully) weights all while increasing the heart rate at the same time. It was an overcast day with minimal heat for Texas, so that is always a treat! I found the location at the beautiful park setting easy enough and could leave my munchkin, Camy the Doxie – my super sidekick – in the car while I joined the session. The owner of BEAT Fitness ATX, Jennifer Wooten, was all smiles welcoming me and had a small group of women and one brave man ready to tackle the session along

with me. Some had been with her previously and some were new, like me. Thankfully, close by was a clean ladies’ room (since I was in some traffic due to the holiday time – yes, the day before Thanksgiving!). I know this is an important aspect when considering an outdoor session. We started off with some fullbody flows with energizing music that could get us all in “the mood” of dance AND movement. After a great warm-up, we went into specific movements that

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

n FITNESS

targeted different body parts. She had us bring some weights, such as 1- to 5-pound dumbbells, to utilize. I had, specifically, 5 and 3 pounds, and during the “shoulder” section, Jennifer handed me the 1-pound dumbbells. It’s crazy how heavy these become during this type of exercise. I do not own 1-pound weights, but should I return, I would invest in some! (Think of the Five Below store!) During the session, we targeted arms, back, shoulders and legs with the movements and weights all while Jennifer choreographed simple yet fun dance moves to help us forget what might be burning. At some point, Coach Jennifer

shared that we would no longer need the heavier weights, yet she was still able to cause significant muscle burn with the lighter ones. At the end of the weighted workout, Jennifer guided us through a short dance routine that left me wanting more. It was so fun to get in the dance groove once again! After the session, I had an opportunity to meet the other attendees. This was not her typical class time so it was not as large a group as usual for BEAT Fitness ATX. However, many had a dance background and were enjoying revisiting dance, and some are brand new to the movement.

At any rate, it was a delightful session, and I didn’t get my bootie handed to me, but I DID feel the session the next couple of days in all the right ways. I felt energized and had some light soreness in my shoulders and glutes… just the spots that needed it the most. Coach Jennifer has a beautiful way of leading, coaching and bringing fun to all. I loved her energy and joy, and highly recommend joining her classes. Even if you don’t know how to dance, she will guide you, and you WILL be able to pick it up! Stay fit, Love Life and God Bless you! afm

Monica Brant | IFBB Fitness Olympia & International Fitness Cover Model To contact Monica Brant, find her on the following social media platforms: FB: @MonicaBrantFanPage | IG: @OfficialMonicaBrant Official site: www.monicabrant.com (currently under construction)/www.themonicabrantshow.com

JANUARY 2022

AMBASSADOR’S CORNER AUTHOR

Jason Bourgeois

AMBASSADOR’S Corner RISE KICKBOX n January fitness rundown with

AFM Ambassador Jason Bourgeois.

ello AFM readers! This month, we journeyed over to a small kickboxing gym located off of Airport Boulevard: Rise Kickbox. First and foremost, Rise Kickbox is a welcoming environment for all fitness levels, and you can tell that they love to see their community succeed. Whether it’s losing weight, building confidence, breaking a bad addiction or improving your fighting skills, at this gym, there is a community in your corner. Walking in, you can tell that’s what Rise is about. It’s so much more than just a gym or a place where you go to work out — it is a community, a family. I experienced the thrill of taking on a Bag Work & Body Weight class with Coach Fernando Bernstein, and I can vouch that it was as much fun as it was intense. The continuous movement and active recovery made for just the right amount of intensity — you know, the kind that causes quivering legs and your arms to feel like noodles? Yes, that’s the good stuff.

JANUARY 2022

JASON’S CHOSEN NONPROFIT:

Central Texas Food Bank

Coach Fernando has 18 years of circuit, we added on to the base experience in kickboxing and martial combination. arts and has competed professionally Our body weight circuit entailed in kickboxing, mixed martial arts banded lateral walks, medicine ball Click here to donate! (MMA) and jiu jitsu. He’s been coaching push-ups, left lead split lunges, right for 16 of those years and loves learning lead split lunges and a med ball squat and drilling the basics, because it’s the key into an overhead press, followed by med ball to advancing in each client’s journey. If you are sit-ups. unsure how to get started or are a little intimidated, I am a huge fan of how we started — with an initial here’s what Coach Fernando recommends: combo that gradually built on for the duration of the • Finding a gym which is easily accessible to you. class. Also, the combinations were practical, in that • Asking if it’s a bag class or partner work class. the order of strikes/kicks flowed as it would if the bag • Visiting to meet the instructors and get a feel for could hit back. You see, if a punch is coming towards the facility. your face, it’s instinct for our hands to move up to The first thing I noticed when I entered the facility protect our face, leaving the mid-section exposed. was 10-12 heavy, 6-feet-tall bags suspended from What I found challenging was focusing my mind to strategically spaced racks. The floor plan is functional execute the combination accurately when my fatigue for group classes, body weight movements and of continued to increase (thanks to an active recovery, course, pounding the stuffing out of these heavy bags. body weight circuit between 90-second rounds). Upon entry, it was as if every piece of equipment had Our class was fantastic about keeping each other its designated place, and I appreciated that the class motivated, yet allowing the space for you to get in your was respectful of that, and it says a lot about how they own zone and work stuff out. It’s nice to unload into a care for their studio. bag that doesn’t hit back, but it’s exhausting. Just try it Coach Fernando set the tone and got us going for 90 seconds and see how it feels. through our movement prep warmup as we prepared My forearms experienced the fire — then it crept our bodies to move. Following the gradual warmup, into my shoulders. I appreciated that even though I’m Coach Fernando gave us the format of the class. He no expert in kickboxing or martial arts, they made it instructed us through a base combination of strikes, easy to learn new strikes and kicks, how to put them kicks, knees and elbows and explained that we had 90 together and get an exhilarating workout. Rounding out seconds to drill the combination, followed by a body our fifth set of strikes and kicks followed by our body weight movement circuit and repeat. Additionally, weight circuit, we finished out with eight minutes of following each full round of bag work and body weight core work — talk about bringing on the heat! Core work consisted of side planks, which I was able to modify due to a recurring shoulder impingement, followed by hollow rocks and med ball sit-up throws. We finished our class with a cool down where I used a band to stretch my legs and lengthen my core while focusing on controlling my breath. The class was 45 minutes in duration, leaving enough time for the instructors and class to wipe down the equipment with bacterial wipes, briefly socialize and hear announcements for upcoming Rise events. It was inspiring to see everyone hanging out after class and just catch up with each other — I think that speaks volumes about their community. afm

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

CALENDAR JA N UA RY 2 0 2 2

Submit your event online at austinfitmagazine.com

Events 3M HALF MARATHON Austin, TX

JA NUA RY 23

*Dates and times are subject to changes or cancellation. Check event websites for more information.

JANUARY 1

JA N UA RY 1- 15

First Day Hike

Small Black Museum Residency Vol. I

Start the new year off with moving and getting a breath of fresh air in the peace of nature. Go on a 1-mile guided loop hike with Austin’s park rangers at Bastrop State Park. After the hike, head on over and meet with park rangers to get a cool sticker and log your miles! JANUARY 1-4

Ice Skate at Dreamland

Did you miss out on getting to ice skate around the Christmas holiday? Well head on over to Dreamland, and enjoy skating around in circles with friends all day long! Have fun on the first couple of days of the year with friends and family at Dreamland. Skates and entry is only $10 Ice skate!

JANUARY 2022

The George Washington Carver Museum, Cultural and Genealogy Center will be having an exhibition celebrating three Austin-based artists. The featured artists are Temi Olujobi, Hypatia Sorunke and Adrian Armstrong. The artists are part of the Small Black Museum Residency Project Inaugural cohort. Experience the amazing artworks by the local artists that will be featured! JA N UA RY 6 - 8

Free Week

Red River Cultural District presents a fun, free weekend to listen to music! With over 100 bands playing in four days, performing over the first weekend

of the year, you won’t want to miss out on this fun event! What started out as something that was meant to keep bars opened and running during the winter has now become an annual event for Austin! JA N UA RY 11- 16

Hadestown

Sit back and relax as you watch an incredible musical written by newly acclaimed innovative director Rachel Chavkin. Hadestown is a mix between two stories about the mythical tales of young dreamers Orpheous and Eurydice and the story of King Hades and his wife Persephone. This magical and dark musical event will be held at the Bass Concert Hall.

JAN UARY 23

3M Half Marathon

Join fellow Austin runners as they head to the starting line to run a half marathon! This 13.1-mile run is named one of the best and fastest courses in the country. Register to run through the best that downtown Austin has to offer and finish your half marathon race at the Texas State Capitol!

SPECIALS

MONTH-LONG EVENTS

6 Months for $399

Ship of Fools

If your goal for 2022 is to become a better runner, get into a healthier lifestyle or simply get out and move, join Ship of Fools. Coach Al Cummings meets three times a week to do a variety of different exercises and runs to get you out and moving. All levels of runners are encouraged as their motto is, “Run every chance you can get,” so get out there and run!

Mix ‘N’ Mash Las Flores - La Vida

The Mexic-Arte Museum will be presenting the Mix ‘N’ Mash Las Flores exhibition and art sale that will be displaying over 200 local and regional artists. From beauty to death, flowers in this exhibition represent so many things for the Mexican community and culture. The art sale will raise awareness of visual arts and art collecting in the community as well as provide funding for the museum.

Fortlandia

This family-friendly fun awaits you at Fortlandia! Walk among some of the custom-designed forts that were made inside of the Mollie Steves Zachry Texas Arboretum. This year they have decided to be alongside the Ann and Roy Butler Hike-and-Bike Trail at Lady Bird Lake in partnership with The Trail Foundation.

EXPERIENCE TASTES GOOD

• • • • •

512-771-2220

CATERING@MAUDIES.COM

WWW.MAUDIES.COM

12 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

EXPERIENCE TASTES GOOD 512-771-2220

CATERING@MAUDIES.COM

WWW.MAUDIES.COM

EXPERIENCE TASTES GOOD 512-771-2220

APP

CATERING@MAUDIES.COM

WWW.MAUDIES.COM

EXPERIENCE TA 512-771-2220

CATERING@MAUDIES.C

EXCLUSIVE CONTENT!

Download AFM’s brand new app for exclusive content on all things 512-771-2220 CATERING@MAUDIES.COM WWW.MAUDIES.COM health, wellness, fitness and Austin. 512-771-2220 CATERING@MAUDIES.

EXPERIENCE TASTES GOOD EXPERIENCE TA

EXPERIENCE TASTES G

XPERIENCE TASTES GOOD

71-2220

512-771-2220

CATERING@MAUDIES.COM

APP EXC LUSI V E CATERING@MAUDIES.COM

WWW.MA

WWW.MAUDIES.COM

EXPERIEN

ø 512-771-2220 ø ø CATERING@MAUDIES.COM ø ø WWW.MAUDIES.COM ø EXPERIENCE TASTES GOOD 512-771-2220

CATERING@MAUDIES.COM

WWW.MAUDIES.COM

AU S T I N F I T MGOOD AG A Z I N E CATE 512-771-2220 EXPERIENCE TASTES 512-771-2220

CATERING@MAUDIES.COM

WWW.MAUDIES.COM

CALENDAR JA N UA RY 2022

Submit your event online at austinfitmagazine.com

Rides & Races

WILDCATTER ULTRA Graham, TX JA NUA RY 8

JANUARY 2022

RETHINKING OIL CHANGES

JANUARY JA N UA R Y 8

Hot Cake Hustle Addison, TX

FIND YOUR NEW NORMAL.

JA N UA R Y 8

Wildcatter Ultra Graham, TX

JA N UA R Y 8

River Road Run Half, 10K & 5K Canyon Lake, TX

JA N UA R Y 1 4 - 1 6

McAllen Marathon Scott Crane Memorial McAllen, TX

JA N UA R Y 2 2

Frisco Running Company Half Marathon McKinney, TX

JA N UA R Y 2 2

Urban Ultra Dallas

AT HOME OIL CHANGES.

Dallas, TX

JA N UA R Y 2 9

Hot Chocolate 15K & 5K Houston, TX

JA N UA R Y 2 9

El Frio 50

Fort Worth, TX

Join us on Lady Bird Lake. Learn to Row classes for Adults and Youth. Kayak & SUP rentals for all ages.

JA N UA R Y 2 9

Too Cold to Hold Half Dallas, TX

JA N UA R Y 2 9 - 3 0

www.austinrowing.org info@austinrowing.org

Miracle Match Race Waco, TX

*Dates and times are subject to changes or cancellation. Check event websites for more information.

book online | lemonsaide.com 443.564.5686

HEALTHY CARS. SIMPLE SCHEDULING. FOR THE ACTIVE. 79

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

INTRODUCING

The Fit Wire AFM’s daily coverage of health and fitness in the Austin community

#keepaustinfit

KEEP AUSTIN FIT

Austin Fit Magazine January 2022: The Serve & Support Issue

Articles inside

Ambassador's Corner: Rise Kickbox

Kick Mo's Butt: BEAT Fitness ATX

Fitness FAQ: Ask a Trainer

Athlete Spotlight: Mélissa Peng

Giving Back to Our Nurses

Maintaining Wellness in a Pandemic

Avoid Burnout as a Medical Professional

Recognizing the Plight of Essential Workers

The Unsung Heroes of the Pandemic

Keeping Nurses Fit

Growing Relationships and Radishes

A Deep Dive on the Texas School for the Blind and Visually Impaired

Making Austin Stronger with Sekoya Waddy

A Kitchen Fit for the Montessori Method

Energy in a Can: Yerba Mate

Healthy Overnight Meals for Nurses

Recipe of the Month: Lite Chicken Gumbo