Austin Fit Magazine January 2023: The Future Issue

From the Director

From the Director

THE FUTURE ISN’T AS FAR OFF AS YOU THINK.

Igrew up in the age of technology. Sure, the cell phone was invented before my time, but it wasn’t until 2007 when the iPhone debuted, and I was only 8 years old. Since then, technology was a primary part of my life, and the future felt like every day.

As I grow older, I’ve realized that our perception of the future is relative to our personal experiences. When I was younger, it felt like each day, each moment, was a step into the future. I was learning new things constantly and always meeting new people, and society was making

leaps and bounds around me. Today, the future feels far ahead, mainly because I’m looking forward to something – my own wedding in March of this year! Even seasons affect our perception of the future: December is all about sitting in the future and reflecting on the year with a retrospective eye, while only a month later, we are driven by inspiration to pursue what’s next. Think of all those New Year’s resolutions you made (and failed to keep)!

Whichever way you perceive the future, one thing is true – the future means a fresh start, a reset. But we fail to remember that we don’t have to wait a year, a month or even a day to be in the future – rather, each moment makes up the future; the only reason the future is able to exist is because of these small moments in the present. We don’t have to wait for “the future” to start doing something. Each day can be an opportunity for something new, something better.

At AFM, things have shifted and will continue to evolve – our issue design, website, issue themes and even business model. We started pursuing the future today in these changes, both big and small, and we hope you’re inspired to do the same.

As you can guess, this month’s issue theme is the Future Issue, which covers not only all things technology but also trends in the health community looking forward; the key is using the present to move forward in time, and we get to see this in the reflected content of this issue –from VR to biohacking to TikTok to recovery to online training to even working out outdoors.

I hope you finish reading this issue feeling refreshed, renewed and ready to take on the next step in life. But ultimately, I hope you feel assured that the future is much closer than you think; just look up and step forward, and you’re already there! Let’s do something great!

Keep Austin Fit, Landry Allred DIRECTOR OF CONTENT

NUTRITION

Recipe

LIFESTYLE

CEO | LOU EARLE

PUBLISHER | LYNNE EARLE

CTO | DREW TERRY

DIRECTOR OF CONTENT | LANDRY ALLRED

ART DIRECTOR | BEN CHOMIAK

PHOTOGRAPHER | BRIAN FITZSIMMONS

CONTRIBUTING WRITERS

Kati Epps, Katerina Cotroneo, Krista Large, Emma Aguirre, Mia Barnes, Sarah Leahy, Jessica Tranchina, Billy Bosco

INTERNS Amina Sergazina, Kate Bushman, Kellie Keeling, Sam Hacker, Shannon Lawlor

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

# KEEPAUSTINFIT

Follow us on Instagram: @AUSTINFIT Tag us or use the hashtag #KeepAustinFit for your post to be featured.

NUTRITION

AUTHOR Coach Kati Epps at MyBody GX

RECIPE OF THE MONTH

MEDITERRANEAN & BULGUR SKILLET

n Check out this month’s featured recipe, a Mediterranean and bulgur skillet, brought to you by Kati Epps.

Start to finish: 45 minutes | Servings: 4

INGREDIENTS:

4 (6-ounce) skinless, boneless chicken breasts

¾ teaspoon kosher salt, divided

½ teaspoon freshly ground black pepper, divided

1 tablespoon olive oil, divided

1 cup thinly sliced red onion

1 tablespoon thinly sliced garlic

½ cup uncooked bulgur

2 teaspoons chopped fresh or ½ teaspoon dried oregano

4 cups chopped fresh kale (about 2½ ounces)

½ cup thinly sliced bottled roasted red bell peppers

1 cup unsalted chicken stock

2 ounces feta cheese, crumbled (about ½ cup)

1 tablespoon coarsely chopped fresh dill

PREPARATION:

1. Preheat the oven to 400 F. Heat 1½ teaspoons oil in a 10-inch cast-iron or another oven-proof skillet over medium-high.

2. Sprinkle the chicken with ½ teaspoon salt and ¼ teaspoon black pepper. Add the chicken to the pan

and cook until it’s browned on both sides, about 3 minutes per side. Transfer the chicken to a plate.

3. Add the remaining oil to the pan. Add onion and garlic, and cook, stirring occasionally until it’s lightly browned, about 5 minutes. Add bulgur and oregano, and cook, stirring often, until fragrant and toasted, about 2 minutes. Add kale and bell peppers, and cook, stirring constantly until kale begins to wilt, about 2 minutes. Add stock and remaining ¼ teaspoon each of salt and black pepper. Bring mixture to a boil. Remove from the heat.

4. Nestle the chicken into the bulgur mixture, and place the skillet in the oven. Bake at 400 F until a meat thermometer inserted in the thickest portion of chicken registers 165 F, about 12 to 15 minutes. Remove the skillet from the oven. Sprinkle with feta. Let it stand for 5 minutes. Sprinkle with dill, and serve immediately.

369 calories, 21 carbs, 11.3 fat, 45 protein

*Original recipe was Julia Levy’s idea but was adjusted by Kati to fit the macros stated on the serving.

AUTHOR Shannon Lawlor

THE GO-TO GHOST KITCHENS IN ATX

n As the digital world expands, so does the realm of restaurants. Here are five ghost kitchens in Austin to check out!

The bustle of a busy restaurant is an experience most of us can envision — with quick-paced waiters and loud conversations that cultivate an inviting ambiance for customers. But what happens when you take all of that away?

Though brick-and-mortar restaurants will always be relevant, the business model for some doesn’t support this. As society continues to move more to the digital realm, restaurants make the move, too. These digital restaurants, or ghost kitchens, have become increasingly popular, especially during COVID. In May 2020, 51% of restaurants reported turning to ghost kitchens for delivery services in order to save money, according to research by the Technomic and National Restaurant Association.

So what is a ghost kitchen? It’s not as scary as it sounds; these restaurants simply don’t have a storefront and rely more heavily on social media and the digital space. They primarily operate as a food delivery or takeout service with ordering systems on digital apps, such as Grubhub or Uber Eats, or through their websites.

Though Austin is the hub of delicious local eats and aesthetic storefronts, it still has a number of ghost kitchens worth trying out. Here are our top five places:

Guy Fieri’s Flavortown Kitchen

If you’re looking for comfort food, you have to check out Guy Fieri’s ghost kitchen. Flavortown might be one of the more famous ghost kitchens in Austin. Operating as a delivery-only service, they serve residents delicious food including addictive burgers, sandwiches, wings and more.

Mama Noy’s Kitchen

Mama Noy’s Kitchen is a woman-owned business. They offer a variety of Laotian and Tex-Mex dishes; make sure to try their famous chili oil, which is available for online purchases. Mama Noy’s Kitchen is the ideal ghost kitchen for anyone looking to find a delicious homemade meal. Customers can order via email for large catering or pickup orders.

QDOBA Mexican Eats

QDOBA Mexican Eats has recently expanded to the Austin area as a ghost kitchen. The menu ranges from delectable burritos to bowls, and they fulfill orders primarily through apps like Uber Eats and Postmates, so you can easily have your food delivered to your own home.

Buddy V’s Cake Slice

Do you get a lot of late-night cravings? If so, you might want to check out Buddy V’s Cake Slice.

With Buddy V’s, you’re given the tastes of the popular chef Buddy Valastro from the television show Cake Boss. This delivery-only ghost kitchen can be found on Uber Eats, and it’s sure to satisfy your sweet tooth.

Charoen Express

Charoen Express has coined itself as the first Thai ghost kitchen in Texas. They use fresh, local ingredients to make homemade Thai cuisine. Following the ghost kitchen model, customers can have their meals delivered. You can order directly from their website or on apps like Grubhub, Uber Eats and DoorDash.

The ghost kitchen model is efficient and userfriendly. It’s no surprise many restaurants are taking advantage of the digitally reliant model. If you’re looking to get takeout from a ghost kitchen, be sure to check out some of these restaurants here. afm

NUTRITION

AUTHOR Kati Epps

THE KIND OF FAT THAT MATTERS

Not all fats are created equal; some are better than others.

There hasn’t always been the question of which fats to eat — at one time, the only fats available were found in virgin or minimally processed forms. It wasn’t until processing fats for cheaper options that the issue of good fat versus bad fat began.

Consuming fats is essential for our bodies to thrive — they’re our greatest form of energy. They help us digest fat-soluble vitamins, build cell membranes, create certain hormones, and keep our organs cushioned and safe. Understanding which fats are healthy or unhealthy is important for a nutritious lifestyle.

Types of Fats

You may have heard it’s best to stay away from trans fats and stick to unsaturated fats, but understanding the difference is what’s important. There are three types of fats: trans fats, unsaturated fats and saturated fats.

Trans Fats: These fats are the worst! Trans fats are the fats that raise LDL cholesterol levels and lower HDL cholesterol. This alteration of cholesterol levels is what leads to heart disease. Trans fats are the fats of processed vegetable oils and can include canola, sunflower, safflower, cottonseed and corn oil. You can find trans fats in processed foods, baked goods, fried foods and frozen doughs.

Unsaturated Fats: Unsaturated fats are liquid at room temperature. These healthy fats come from avocados and avocado oils, olives and olive oils, nuts and nut butter, and fatty fishes like salmon, tuna, mackerel and sardines. These fats help reduce the risk of heart disease.

Saturated Fats: Saturated fats show their stability with a higher melting point and are solid at room temperature. Too highly saturated fats can increase cholesterol levels and the risk of heart disease, so they should be consumed in moderation. These fats are typically found in animal products and byproducts: fatty cuts of beef, lamb, poultry with the skin on, pork, whole creams, full-fat cheeses, full-fat milk and yogurts, egg yolks, lard, and reserved bacon fat. These fats can be part of a healthy nutrition plan along with unsaturated fats.

The NO Oils

As fat can be found in oils, there are NO oils, or oils to avoid. NO oils are polyunsaturated fats. They’re highly refined, processed, bleached and deodorized. Trans fats also fall into this category. On an ingredient list or on the nutrition label, these oils may be listed as “hydrogenated.”

These NO oils are found in store-bought pastries, baked goods, bread, granola bars, cereals, crackers, cookies, shortening, vegan butter, margarine, fried foods, chips, protein bars, and most salad dressings. You may also need to check the labels on nut milk, flavored coffee creamers, vegan meat substitutes, vegan cheese substitutes, and roasted nuts/seeds.

Here’s a list of NO oils:

• Soil oil

• Sunflower oil

• Safflower oil

• Canola oil

• Corn oil

• Cottonseed oil

• Hydrogenated oil

• Refined palm oil

You may also want to ask restaurants if they use grapeseed oil and rice bran oil.

n There are fats in oils that are actually helpful and not harmful; here’s a rundown on the kind of fat that matters.

The YES Oils

These are traditional fats and oils that have limited processing. Some you can use for everything from frying to baking, while others you must be aware of the heat index, as heat will break the fats and turn them from healthy to toxic.

Oils for every use:

• Olive oil

• Avocado oil

• Peanut oil

• Butter/ghee

• Cocoa butter

• Macadamia nut oil

• Coconut oil

• Almond oil

• Animal fats: duck fat, bacon grease, lard

Oils to be cautious with heat:

• Walnut oil

• Flax oil

• Sesame

• Walnuts

• Fatty fish

• Artisanal grapeseed

Oils to be cautious of and limit:

• Refined peanut oil

• Refined avocado oil

• Refined coconut oil

The easiest place to start looking for these oils is your pantry. Ideally, you’re consuming healthy fats, but those are hard to find in processed foods. I would never suggest throwing your food away; rather, slowly stop replenishing the foods that contain NO oils.

By reading labels and removing NO oils from your pantry, the faster your body can heal. The healthier your heart, the more clearly you’ll think and the faster your gut will regulate. I highly encourage you to read every label, ask every server at every restaurant and say no to NO oils. afm

Coach Kati Epps is the founder of MyBody GX with a background in chemistry from Colorado State University, an ACE-certified personal trainer, a health coach and a nutrition specialist.

LIFESTYLE

AUTHOR Katerina Cotroneo

UNLOCKING THE OUTDOORS WITH TECHNOLOGY

n Captain Experiences, a Texas-based fishing and hunting trip booking platform, sees technology as a friend to getting people outside rather than a hindrance.

“If you can’t beat ‘em, join ‘em!” This is exactly what Captain Experiences aims to do when it comes to the battle between technology and the outdoors.

This Texas-based fishing and hunting trip booking platform uses technology as a means of unlocking the outdoors rather than avoiding it altogether. Captain Experiences merges the great outdoors and today’s technological advances to create a harmony that never existed before.

Jonathan Newar, the co-founder of Captain Experiences, says the team appreciates technology, as long as it’s getting people to accomplish the end goal: getting people outside.

“Our whole premise is minimizing screens and maximizing life,” Newar says. “We view the platform as a means to the end – we want people exploring nature and having fun.”

The idea for Captain Experiences was born when Newar was trying to book a group fishing excursion. Newar realized it was more difficult than anticipated: why couldn’t he just “Airbnb it”? He had to do all the

research, and even then, were the reviews genuine or scams?

Thus, an idea sparked into creating Captain Experience where a one-click wonder takes you to new places, excursions and experiences, and it guarantees great captains with expertise and knowledge that will show you a good time! Since its launch in March 2020, Captain Experiences simplifies the process of connecting guides with people when it comes to hunting and fishing, both internationally or regionally.

That’s the thing with technology — it’s powerful and can be used in lots of ways, but in this way, it gets you and yours outside somewhere you’ve never explored before, seeing something from a new perspective. This is the future of technology. Sometimes, we ironically have iPhones to thank for our time away from screens.

I asked the gentlemen at Captain Experiences how they feel about technological advancement and how it affects their business, and they feel it will grow with them the same way. Without technology, they wouldn’t exist today.

The Captain Experiences boys are no rookies to the

social media game; they know it’s all the rage these days and that good quality videos and photos are like bugs to light with likes when it comes to Instagram and TikTok. These days, everyone can see everything and now, thanks to Captain Experiences, folks are seeing a lot more of nature instead of staying cooped up inside on their regularly scheduled technology addiction.

“We’ve automated everything from when you booked the trip to when you’re on it!” Co-founder Attison Barnes says. “We take all the weight off your plate so you can have all the fun.”

All of the listed guides on Captain Experiences have smartphones and post videos and photos so users know exactly what they’re getting themselves into when they book an excursion.

Although clients use technology to book their trip, once they get outdoors, they forget they have a phone and spend eight hours away from it. You’re taking in the fresh air, looking straight up instead of straight down and resetting yourself.

“Being active, exploring nature,” Newar says. “It’s really all of those things in one.”

Captain Experiences ties the great outdoors and technology together in a perfect user-friendly way. Utilizing their platform will ensure the next time you want a relaxing day out at sea fishing or a crazy day with your mates that you’ll have everything you need.

It’s not every day that a website’s motive is to have you off your phone and enjoying the outdoors; that’s how you know you’re in good hands. afm

Katerina Cotroneo is an author and professional photographer who uses her marketing background and talent behind the camera and has been published in AFM, Authentic Texas, Waterways Magazine, Tribeza and more. Cotroneo captures idiosyncratic stories through her lens and portrays diverse perspectives in her writing.

COURTESY OF CAPTAIN EXPERIENCES

AUTHOR Shannon Lawlor

FITTOK, ACCORDING TO INFLUENCER KATIE JOHNSON

When the world was thrown into quarantine during the pandemic, many did what they swore they would never do: they downloaded TikTok. Anyone who used TikTok during the pandemic probably remembers the Chloe Ting workout routines, the fitness tips and the clean-eating videos. The push for wellness became almost as addicting as the app itself. The digitalization of workout coaching businesses, accessibility of workouts and development of tight-knit fitness communities changed the direction of the industry.

Fitness influencer and trainer Katie Johnson (@happyfitkatie) saw this development of the industry firsthand. In 2019, she began posting videos to TikTok on fitness, body positivity and nutrition and now has over 200,000 followers. A year later when COVID hit, she saw a shift in the platform and the fitness industry.

“The pandemic was a hard time for a lot of people,” Johnson says. “It made a lot of people more introspective.”

This introspection spearheaded many individuals into their fitness journeys, especially as social media can have a negative effect on body image. But influencers like Johnson encouraged audiences to focus on self-love and their own fitness goals. There

was less focus put on toxic diet culture and more emphasis put on self-love and balanced eating. Social media has always had a massive influence on the world around us, and TikTok was no stranger to that trend. Though TikTok was initially seen as a joke to many, stigmatized as a “cringe-y” app to use, its addictive algorithm quickly drew new users in, and it became a safe haven for many. And with nothing better to do during quarantine, many people decided to use their free time to better themselves; thus, FitTok, the fitness side of TikTok, exploded in popularity.

n TikTok influencer Katie Johnson (@happyfitkatie) explains how the platform has heavily impacted the fitness industry.

COURTESY OF KATIE JOHNSON

Because everyone was stuck in their home, a lot of people wanted to learn easy workouts, and TikTok allowed more people to research how to work out in their own space. There was a lot more accessibility to workout routines, tips and content, and users were easily able to access videos explaining how to do certain exercises, use equipment and more, all through a medium of entertainment. Influencers on TikTok acted as personal trainers, offering tips to stay on track with fitness routines.

TikTok became people’s gym, and influencers became their trainers.

Johnson says TikTok hasn’t only positively impacted the trainees but also the trainers, specifically allowing them to reach audiences from across the globe rather than being limited to one city.

“I’m able to work with clients all over the country (...),” Johnson says. “I have clients who aren’t even in the country.”

TikTok’s feed makes it easier for users to find what they’re looking for, which was helpful for Johnson as she found her niche as a body-positive coach and influencer. By using hashtags and TikTok’s algorithm, Johnson is able to find communities that share similar interests and values, easily creating a clientele that would be much harder to achieve if she were just working out of a brick-and-mortar gym.

Through this journey, Johnson has seen how TikTok breaks down barriers for those who may not be as comfortable with going to the gym or even have the resources to do so. And despite it being an online platform, Johnson has been able to cultivate a sense of community for her clientele; this has specifically looked like helping women on their workout journey achieve self-love and care for themselves.

“It’s been so fulfilling for me to help women, especially women who have struggled with things that I struggled with throughout my fitness journey,” Johnson says. “(…) It’s been so incredibly rewarding to be a part of someone’s journey.” afm

LIFESTYLE

AUTHOR Amina Sergazina

BUILDING HEALTHY HABITS WITH HEALTHY APPS

Using your phone to improve your health sounds tempting, and many health apps promise to help users to create healthier habits — but which one is right for you?

Here are three apps that help users better their health in three different areas: nutrition, wellness and fitness.

Waterllama // Nutrition Price: Free, with in-app purchases

Do you struggle with getting enough water throughout your day? Waterllama might be able to solve your problem.

This app helps the user track their water intake in a fun way by filling a character of their choice with the volume of liquid they consumed during the day. Users can choose from over 40 different characters including a llama, octopus and panda. There is also an option to log other liquids such as alcohol, coffee, juice, tea, smoothie, milk, soda and energy drinks. All of the drinks are color-coded and appear in layers within the silhouette of the character. Users also have the option to add the app as a widget and turn on daily water-drinking reminders. Waterllama allows users to customize their daily goals as well as personal information about sex, weight and daily activities.

The design of the app is user-friendly, and it makes the experience of drinking water enjoyable. Though the app’s free version doesn’t allow users to choose different characters or liquids, it still works as a basic water tracker.

Available on iOS

n These three apps can help you build healthy habits by tracking water, managing anxiety and encouraging you to run.

Headspace // Wellness

Price: Free with in-app purchases, $69.99 annually or $12.99 monthly

At first glance, Headspace is a meditation app, but it offers much more. This app is for those who need help with re-centering themselves or just want guidance on a good wellness routine.

The app has a welcoming and warm aesthetic with shapes portraying happy faces. Users can choose from a variety of animated and narrated guided meditations, and the app offers daily check-ins that use the Perceived Stress Scale, a widely used psychological instrument, which consists of 10 questions. At the end of the survey, the results are measured on a scale of zero to 40, which indicates how stressed the user is. There are also many different article topics that can be found on the explore tab, from sleep to mindful eating to morning warm-ups. During Headspace’s meditation and guided breathing, the phone vibrates to the rhythm of the user’s breath, and at the end of the session, it asks users to rate their feelings.

Available on iOS and Android

Runkeeper // Fitness

Price: Free with in-app purchases, $39.99 annually or $9.99 monthly

Are you a regular runner, or is running something you hope to take up soon? This app might be your saving grace when it comes to motivation to get out and about every day.

Runkeeper allows users to keep track of their running as well as other activities like walking, cycling and hiking. Upon signing up, the app asks if the user had previous experience in running, allows the user to set goals and helps the user identify their motivations for running. The app also has a voice assistant that can be set to read miles and time out loud, as the user runs. During the run, there is an option to take pictures, track calories and even display a map that draws the user’s route. After the run, Runkeeper asks how the user felt; users can choose from a sad to happy face as well as view pictures and see general information about their miles, time, pace and calories burned. There is an option to add notes about the activity, share the map with friends and even track different brands of shoes that the person was wearing during the activity. There’s also an option to use the Groups tab, where users can create and join running groups as well as set up goals for them. Users can also find different challenges and running events within their area.

Available on iOS and Android afm

LIFESTYLE

AUTHOR Krista Large

THE 5 STYLES OF ACCOUNTABILITY

Throughout my coaching career, I’ve identified five accountability styles that I use on my clients and myself. Understanding these styles, and which ones you might lean toward, can help you achieve your goals, whether it be in nutrition, wellness or fitness.

Here are the different accountability styles and reallife examples of how I’ve seen them work!

STYLE #1: Partnership Accountability

Sometimes the difference between you following through or not is having someone else in it with you!

In 2020, the fitness activity tracking application Strava reviewed user data and saw an uptick in training volume around the first of the year (to be expected); they also noticed a significant decline just after the two-week mark on Jan. 19. Strava named this “quitter’s day” after those who abandon their New Year’s resolution goals.

When Strava surveyed the data, they interviewed users to see what made the difference for those who stuck to training and found that those particular users had training partners — someone with whom to swim, bike, run or do other activities.

STYLE #2: Reward Accountability

This style is for the person who keeps their eye on the prize.

One of my clients had a habit of eating food off her kids’ plates. She’d have a bite of french fries here and a few gummy snacks there. These bites of food may seem small, but they added up and threw off her body composition goals.

I challenged her to print a calendar for each month and give herself a gold star for each day she didn’t eat off her kids’ plates. I also had her identify a prize she wouldn’t normally buy for herself; she decided on a deep tissue massage. The objective was to fill the calendar with 30 gold stars that month, which could be the price of one massage! It was just the level of motivation she needed, and the prize kept her accountable. She also reached her body composition goal.

n When it comes to improving your health, understanding the five different accountability styles can help you achieve your goals.

STYLE #3:

Consequence-Driven Accountability

This month, I proposed a bet to one of my clients. His goal is to complete 30 days of drinking water, tracking food and exercising for 45 minutes per day. My goal is to film myself on Instagram daily. Every content creator knows generating content daily can be just as hard as working out!

The stakes? If either of us fails or quits, the person who quits pays the other $350 for the mistake. Upon writing this, we’re seven days in, and I likely would’ve given up in three days. Because the consequences are high, I won’t quit.

STYLE #4: Mentor Motivation

I take one-on-one Spanish lessons three times per week during the day via Zoom. It’s incredibly challenging to switch tasks, speak and learn another language, and hop back into working. I keep showing up each week because I pay someone to show up for me! We have an agreement, and he cares about my success just as much as I do. Because of that, I show up — especially when I don’t feel like it!

STYLE #5: Deadlines

In 2018, I wanted to learn how to swim for distance. Rather than just saying I wanted to do this, I signed up for a half-Ironman race this summer. This deadline wasn’t changeable, forcing me to learn, train and develop skills in the allotted time frame. I might have never developed the skill without the race holding me accountable.

No matter your accountability style, getting someone else involved is the best way to achieve your goals. When you keep your goals to yourself, it’s easy to hide and not achieve them because how would anyone know if you didn’t?

Take action and do this today — enroll someone into your pursuits, and tell them your goal, when you need it, why it’s important to you, and what the consequences or rewards could be in achieving or not achieving the goal. Bonus points if you have money involved in some way; when we pay, we pay attention! The number one reason people hire me as their coach is for accountability.

What’s your type? afm

Krista Large is a nutritionist, habit coach and online fitness trainer. Her passion in life is teaching others to dream big and live large, which starts with health. Large is an Ole Miss Rebel and runs her own brand and business based here in Austin, Living Large Wellness.

AUTHOR LANDRY ALLRED PHOTOGRAPHY BRIAN FITZSIMMONS

When it comes to health and fitness, virtual reality is starting to become a larger part of the equation.

What’s equal to, if not better than, morphine when it comes to pain? Surprisingly, it’s virtual reality.

Over the years, the public use of VR has steadily increased. According to Zippia, approximately 57.4 million people use VR in the U.S., which is about 17% of the nation’s population.

Though VR was originally introduced as a gaming system, when paired with health and fitness, VR has been shown to actually result in positive effects on people’s psychological, physiological and rehabilitative outcomes. This is partly because VR can act as a pain management technique, says Aaron Stanton, the director of the VR Health Institute.

“(Pain management) is the ability to distract yourself from something unpleasant,” Stanton says. “If you can replace it with something engaging, (the unpleasant experience) is easier.”

Consider the morphine tidbit from earlier — one study shows that VR can have the same pain-numbing effect as morphine does on burn victims who are being redressed. In the same way that VR can distract you from a painful injury, it can also be used to distract you from the unpleasant parts of exercising.

In one study, researchers measured participants’ maximum capacity for exercise. After adding VR into the equation, they found that most participants reached their physical maximum yet reported doing only a medium level of exercise. Stanton says one participant even planned to hit the gym later, even though he hit his physical max.

“We literally (ran) him to the point of absolute exhaustion,” Stanton says. “And he was so stuck in this mindset (of) it’s a game; it’s not really serious exercise.”

The History of VR

From early on, VR has primarily been used as a means of entertainment. VR technologies date back as early as the 1800s after the creation of the first stereoscope, which displays a 3D image using two photographs and angled mirrors.

Eventually, the first VR machine was created in 1956, which featured a large 4-person booth that stimulated most of the user’s senses — sight, sound, smell and touch — while they viewed a film. Finally, in the 60s, a computer scientist built the first head-mounted display and, in the 80s, VPL Research, Inc. became the first company to sell VR goggles and gloves. From there, VR technology has grown rapidly, especially since Facebook bought the Oculus VR company in 2014. Today, many large tech companies are even developing their own VR technologies.

Because VR was originally introduced as a means for entertainment or gaming — something that “doesn’t mix” with health and fitness — people often have an apathetic response toward combining VR and fitness.

“Somebody could do 100 squats and you (say), ‘That’s a lot of exercise,’” Stanton says. “Then, you put VR on them and the game requires 100 squats in proper form to pass some test and suddenly, people are like, ‘Maybe that’s not exercise anymore.’”

Stanton says he experienced this after playing 100 hours of a VR game called Audioshield. He realized he would be hesitant to share on a first date that he played 100 hours of this game, though it was highly active. However, if he spent 100 hours at the gym or playing basketball or baseball, he would have no problem sharing that.

“We have these tools that are an ally (to) fitness,” Stanton says. “But we are still in this mentality that we should be ashamed of playing games.”

Not Just For the Body, But the Mind

Aside from physical exercise, VR can also provide a way for users to cognitively exercise. Austin-based VR company Blue Goji uses VR to encourage dual-task exercise through embodied games, which engage both your mind and body — something CEO Coleman Fung says is important to sync up.

“I’m not the conventional guy who (says), ‘Here’s the physical stuff you need to maintain physical health and then this is the cognitive stuff you need,’” Fung says. “They’re all related; you can’t have one without the other.”

Today, among other things, Blue Goji partners with physical therapists, providing VR technology to patients in which they walk on a manually powered treadmill while playing games through VR headsets and controllers. Fung says this helps condition both their physical and cognitive abilities.

“Of course, you’re going to play the game better when sitting on your butt and tapping your keyboard,” Fung says. “But when you are moving, your cognitive abilities also decline.”

Fung hopes the use of VR to bridge the gap between the mind and the body will help patients feel more connected to themselves.

“How do you express when you don’t feel connected to your body?” Fung says. “When you experience episodes of anxiety and depression, that’s the disembodied experience.”

COURTESY OF BLUE GOJI

What Happens in VR Doesn’t Have to Stay There

While VR is an increasingly popular technology, Stanton says it will never replace in-person experiences. However, it can be used to enhance reallife scenarios and it provides a unique opportunity for socialization.

“I talked my father into buying a VR headset so we can exercise twice a week when I was in Vietnam and he was in Kansas,” Stanton says. “For a while, we were playing tennis together, and that was how we spent time (together); certainly, that is something you could not do with most traditional exercises.”

VR can also be used to enhance in-person performance, including training for real-world scenarios. WIN Reality, an Austin-based company uses VR for baseball and softball training.

“There’s obviously nothing that replaces doing the physical act of hitting, but (using VR) is pretty dang close,” says Anthony Perardi, a Round Rock-based father who uses WIN Reality in his household.

Since baseball and softball have a lot to do with hand-eye coordination, WIN Reality’s COO Ryan Bennett says players must practice the same pitch thousands of times to improve.

“What we’re trying to do is speed up that learning curve,” Bennett says. “You can go into your virtual environment and get, in a week, the (number) of at-bats you would get in a year, (or) in some cases, in a lifetime.”

Perardi says the life-likeness of VR is especially helpful as a coach because throwing the same curveballs to multiple kids in a row can be challenging. A major benefit of VR for the Perardi household was the ability to get multiple training sessions in a short period of time, even right before a game. Perardi’s 15-year-old son Caiden was able to take VR with him on the road and practice in his hotel room the night before a game.

“Training in real life, to get private lessons with a coach, you have to drive out,” Caiden says. “(With VR), you can just do it at home in 20 to 40 minutes and get your work done.”

ANTHONY PERARDI

Getting to the Root

So if VR has a lot of benefits with few drawbacks, other than its evolving price, why aren’t more people using it as exercise equipment, training devices and more? Stanton says one of the biggest challenges that VR faces is that it erases the “no pain, no gain” mentality of needing to “earn” your health.

“If you were able to be healthy by taking a pill just like exercising, there’s a large percentage of the population (who) would be somewhat resentful of all the people who are equally healthy to them without having had to pay for it in the physical commitment sense,” Stanton says.

This points to the bigger question of what makes an activity healthy; is it the existence of pain, or is it the outcome? The answer to this question may be debated among many, but either way, it makes you consider why people don’t get enough exercise in general.

Stanton says if exercise was a product to be marketed, it should be extremely successful — most people believe it’s beneficial for health, most know they don’t get enough of it but wish they got more of it, and if people don’t get enough of it, their lifespan will likely be shorter. And exercise, itself, is free!

Yet, the World Health Organization estimates that over a quarter of the global adult population and more than 80% of the global adolescent population are insufficiently physically active. Why? Sometimes, exercise is frankly unenjoyable and oftentimes, it’s something many must force themselves into. Stanton says something needs to change.

“If we market exercise the way we’ve always been doing it, we will continue to have this tepid response from people,” Stanton says. “We need to figure out how to give all those benefits without the suckiness.”

Looking Forward, With VR

Considering the benefits of VR and if the technology becomes more user-friendly and inexpensive, Stanton says it could easily shift the way we approach health and fitness and solve this dilemma of wanting to exercise but dreading it. One way he expects this to happen is by providing a platform to get people, who already aren’t interested in fitness, excited about exercising. However, this comes at a cost to our current landscape for exercise.

“To be honest, I don’t think the gym of today will exist in 20 years,” Stanton says. “The gamified elements just solve so many things that make exercise crappy… the inevitable part of the whole equation is we’re learning now what makes us successful.” afm

ANTHONY PERARDI

Biohacking is a way to enhance our brains and bodies, and it can be as simple as walking outside; here’s how to incorporate biohacking into daily life.

AUTHOR KATE BUSHMAN

How far is too far to get the perfect body and mindset? Plastic surgery can change your appearance, sleeping pills can help with insomnia and Tylenol can ease chronic pain – but what if this agony could be relieved without seeing a doctor and spending thousands? All it takes is one simple art: biohacking.

Though biohacking might seem like a complex concept, as many people first envision genetic engineering, it can actually also embody a variety of simple activities. This can even include something as small as altering your diet or using wearable technology like a Fitbit.

Jessica Tranchina, who is the CEO and co-founder of Generator Athlete Lab, defines biohacking in a simplistic way.

“Biohacking (is) hacking your body in a safe way to help it perform and be optimized,” Tranchina says.

Simple biohacking methods touch every aspect of health – nutrition, lifestyle, wellness and fitness – and their broad nature can provide more accessibility to improving health, allowing anyone to reap its benefits.

Biohacking Nutrition: Food Diaries & Eating Local

Erin Damm, the COO and event planner for local health hotspot MSW Health Lounge, incorporates biohacking into her daily routine by maintaining her nutrition. She does this by tracking her eating habits.

For instance, in the case of understanding food allergies, Damm says if your body is reacting poorly in response to a food, that food probably isn’t good for you. Damm recommends journaling to track food and the body’s reaction to certain types of food. However, she also uses the free app, MyFitnessPal, to track her intake, which is an option for those who don’t want to handwrite a food diary.

Damm says people can also eat local food as a way of biohacking their nutrition.

“In Austin, there are so many different farms that do crop shares,” Damm says. “You can get a box every week and eat what is in season.”

Biohacking Lifestyle: Blood Work

Another surprising method of biohacking, especially when it comes to improving your lifestyle through health care, is getting blood work done. Damm says this is because biohacking focuses on taking preventative steps toward your body’s well-being.

“Biohacking is really working to optimize your body early on,” Damm says.

Damm says conducting a blood work analysis helps people determine their body’s needs, and they can use the information to enhance the body’s performance.

“Blood work will tell you where you are right now,” Damm says. “Then, you can track if the things you are doing work.”

ERIN DAMM

COURTESY OF ERIN DAMM

Biohacking Wellness: Apps, Unplugging & Connection

Essentially, the key to biohacking is tracking the body and its reactions to certain stimuli — similar to the way you’d approach a food diary. Tracking allows biohackers to identify their body’s needs and how these needs are successfully met.

Though many members of the biohacking community use wearable technology to track their heart rate, steps, sleep and meditation minutes, Damm prefers not to have anything on her body. Instead, she uses sleep tracking and mindfulness apps on her phone.

However, biohacking isn’t only reserved for avid tech users; Damm says it can also be accomplished without technology.

“Disconnecting (is) a huge biohacking tool. Get off the phone, off the internet. Just go sit in the park,” Damm says. “Love language is huge, too. Understanding your emotional needs is huge in biohacking.”

However, as you disconnect from technology, it’s good to refocus and connect with others. Damm says community and connection can be a biohacking tool, as blue zones, which are areas of the world containing populations with fewer diseases and longer lifespans, are closely related to having community.

“There are five or six (blue zones) where the number of people over 100 years old (who) are healthy and active are hugely involved in their community,” Damm says.

Biohacking Fitness: Training & Recovery

Tranchina, who used to be a personal trainer, says people can biohack their fitness through the use of personal training. This is because personal training emphasizes listening to the body’s needs and using that information to shift your training strategy to reach your body’s maximum potential.

“The coach evaluates how you move, writes down any physical restrictions and gets your goals to create a customized program so you don’t have to,” Tranchina says.

Additionally, people can biohack their fitness by using methods of recovery. Tranchina, whose true passion is helping people through physical therapy and research, uses injury recovery methods at Generator Athlete Lab to biohack the lymphatic system.

She uses heat, contrast bathing and compression to flush the lymphatic system of toxins. The Lab’s recovery protocol consists of 30 minutes in the infrared sauna followed by contrast bathing: three minutes in the cold tub, three minutes in the hot tub and repeat. Afterward, clients dry off and use compression garments where needed.

Tranchina says compression garments squeeze the body from the outside toward the center, which returns lymph to the blood and excretes toxins from the body as waste.

“We’re biohacking your lymphatic system,” Tranchina says. “Dynorphins and endorphins are released in the infrared sauna. The cold tubs are at a particular temperature and jetted, so it’s very specific, and we contrast these with medical-grade garments. That all activates the system to help flush the lymphatic system.”

But you don’t have to go to a recovery facility to achieve this; Tranchina says you can do it from the comfort of your home.

“Take a warm bath and then kill it in an old ice bucket or a really cold shower,” Tranchina says. “Then, there are compression socks or ace wraps (you can buy to) do a graduated compression for pulling fluid away from the body so that fluid can dump into the lymph nodes.”

Though biohacking works for her, Damm understands that this science is not for everyone. However, even if it’s not for everyone, it is accessible to everyone.

“Ultimately, the best thing you can do is move your body, eat as natural as you can and put your feet in the grass and your face in the sun,” Damm says. afm

WELLNESS

AUTHOR Sam Hacker

KEEPING IT NATURAL (& ORGANIC)

Just because a product says it’s “natural,” doesn’t necessarily mean it’s true.

Finding genuinely “natural” products when it comes to your health can be challenging, but with proper education and motivation to work out your knowledge, consumers can take a step closer to pursuing a truly organic lifestyle.

Michael Swail, CEO of local wellness company Alive + Well, says one reason it’s difficult to find truly natural products is that many areas suffer from a “wellness desert,” which is similar to a food desert and refers to areas that lack access to affordable and healthy wellness products and services. Oftentimes, this leads people to sacrifice health for convenience; they choose the more simple route of looking for products that say “natural” in big bold letters on the outside, even if it may be harmful to their health.

However, Swail says the foundational piece to finding natural products is by understanding that there’s a difference between a “natural” product and an “organic” product.

“‘Organic’ is a regulated term (within the food industry,)” Swail says. “‘Natural’ is not a regulated term, and any company can throw that label on a product.”

While “natural” can technically be a correct description for many products, the term doesn’t accurately display when the dosage is off or if there are additional ingredients

not included on the label. Oftentimes, Swail says the only way to tell if a product is truly natural is by doing a test analysis.

Because “natural” is an unregulated term, companies can add ingredients that turn a truly natural product into one that only claims the title of being natural without actually meeting the requirements. Swail says true natural products remove allergens, preservatives and synthetic ingredients as much as possible. Though some ingredients are unavoidable to include, many are added simply to preserve the shelf-life of the product.

Swail says it’s up to the consumer to do the research and work to understand what’s in the product they’re purchasing.

“It is all about consumer education and consumer research,” Swail says. “There are more resources than ever, and it does require more work.”

However, don’t get too caught up in reading the nutrition label, which can oftentimes feel debilitating to read. Swail says understanding the labels is challenging and oftentimes requires more than a quick Google search.

“It takes years of study to really be able to understand the ingredients and the scientific labels,” Swail says. “It can be dizzying and complicated to know where to start.”

This is why Swail suggests visiting multiple specialists to get an expert opinion on the product. It may be that a dietician or an herbalist knows the specific product,

n When it comes to purchasing natural products for your body, it’s challenging to discern what’s truly natural and what just has a fancy sticker.

ingredient or dosage that’s most helpful.

But Swail says what truly gives you a clearer picture of a product is balancing information from a conventional doctor with information from a more functional professional.

“There’s a place for everything,” Swail says. “If you get in a car accident or break your leg, you need to go to the hospital; that’s where our conventional medical system is excellent. If you’re having a heart attack, you don’t want to go to your herbalist.”

Swail says supporting a vitamin D deficiency can be another example of maintaining this balance; for instance, the first approach to getting more vitamin D is to spend 10 to 20 minutes in natural sunlight every day. Then, in the winter, when there’s less natural sunlight available, it may be time to take a vitamin D supplement.

However, Swail warns to not take it too far with a functional approach as you may end up with products spread across your bathroom counter, which can not only be overkill but also a waste of money.

Ultimately, Swail recommends avoiding the convenient route of health by accepting labels as they are; rather, it’s better to do the work, ask the questions and find what’s truly “natural.”

“(I) encourage people to take charge of their own healthcare,” Swail says. “(Natural products are) a small piece of the total market, but it’s growing.” afm

WELLNESS

AUTHOR Mia Barnes

WEARABLE TECH & HEALTH CARE

n With the growth of usage in wearable fitness technology, here are some ways it may impact health care in the coming years.

Wearable fitness technology gained popularity during COVID-19 as more people started focusing on their health. Wristbands, smart glasses, hearables and other devices help people stay in shape, but they might be much more useful than initially thought. Here’s how wearable fitness technology could affect health care in the future.

1. Treating Chronic Conditions

According to the CDC, chronic and mental health conditions make up 90% of American health care costs. Many of these conditions stem from bad lifestyle choices. Obesity, diabetes, heart disease and certain types of cancer have all risen in direct correlation with poor diets and a decline in physical activity. The average American adult is increasingly unhealthy.

However, wearable fitness devices can make users healthier and lighten the health care industry’s financial burden. They can provide lots of telling information, including:

• Daily steps

• Calories burned • Heart rate • Breathing rate • Blood pressure

• Blood oxygen levels

• Basal metabolic rate

• Sleep patterns

• Stress levels

Fitness devices also provide self-tracking tools to help people reach their fitness goals. They are like digital personal trainers, encouraging users to stay active with custom recommendations, daily messages and other motivational tools. Some even have built-in emergency SOS systems in case someone is injured.

On the professional level, wearable fitness technology allows health care providers to spot symptoms of chronic issues in their early stages. They can then instruct patients to make appropriate diet or lifestyle changes. Medicine or surgery isn’t always necessary to reverse the onset of debilitating conditions.

2. Transforming Telehealth

Telehealth involves using computers, tablets and mobile phones to perform essential health care services. The pandemic caused great anxiety about in-person appointments, leading millions of people to skip medical care to avoid contracting the virus. Telehealth took off because of this trend and remains a cornerstone of health care in 2022.

Wearable devices are ideal additions to telehealth treatment, enabling professionals to

collect crucial data about their patients in real-time. People used to discover their emerging health issues at the doctor’s office, but now they can monitor things at home. They’ll know right away if their blood pressure or heart rate spikes and can take immediate action.

This new advancement in patient supervision is especially useful for connecting patients to special health care services. Rare conditions aren’t always obvious when they first appear. Doctors can use data from wearable devices to make more accurate diagnoses and promptly direct their patients to the right specialists.

Wearable technology won’t eliminate the need for in-person appointments altogether, but it gives patients and doctors more flexibility. The need for regular checkups is less urgent because both parties stay connected through the devices.

3. Reducing Wait Times

This benefit is closely related to wearable technology’s influence on telehealth. Wait times will significantly decrease if in-person appointments are less frequent and urgent. Doctors can monitor their other patients at home while keeping an open schedule for routine and emergency checkups.

Limited capacity and staffing shortages were huge problems for many hospitals and physician’s offices during the pandemic. People had to spend hours in the waiting room before getting treatment. Long wait times are still a problem in 2022 for many patients, but wearable fitness technology could offer a permanent solution.

User education is another way wearables could reduce hospital wait times. Many people go to emergency rooms when they don’t have to, wasting health care professionals’ limited time and resources. People who know more about their bodies might be less likely to visit the hospital.

Rebuilding a Better Health Care System

Health care professionals suffered many setbacks from supply and labor shortages during COVID-19. Many places will still be recovering from these setbacks years from now. However, new technologies like wearable fitness devices can help rebuild a better, more efficient health care system for patients and professionals alike. afm

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

WELLNESS

AUTHOR Emma Aguirre

RECOVERY IS MAKING A SPLASH

Gone are the days of “no pain, no gain,” especially without a solid recovery plan in place.

No longer are people only focusing on pushing themselves to their limit but rather allowing themselves space to be restored.

Kathryn Wehbe, assistant manager at Generator Athlete Lab, says nowadays, people are looking to live more fulfilling lives.

“That harder, faster, stronger training has been drilled into us but, on the flip side, where is the restorative nature?” Wehbe says. “People are asking, ‘How do I pour into myself?’”

Not New Science

Physical recovery strategies have been in place for centuries, with the Finnish leading the way in saunas and jumping into chilly lakes, as well as traditional massage.

According to Jessica Tranchina, owner of Generator Athlete Lab, it took until 2010 for the U.S. to see the recovery industry gain some footing.

“(People) aren’t doing it for athletic recovery, (but) just general well-being,” Tranchina says. “They do it for heart and brain health(...) What is happening chemically and hormonally does impact happiness.”

Joan Gebhart is the vice president of corporate sales at Creative Surfaces, a commercial design service that has built fitness facilities and studios. Over the past three years, Gebhart has seen a shift toward more recovery options in gyms and studios.

“(I’ve) seen how desperate people are searching for and looking for that space where they feel a sense of community, where they can recover (and) be present,” Gebhart says in a virtual panel discussion.

Though the idea of recovery is still fluid, Gebhart says experts are currently searching for a better tomorrow for everyone. However, Gebhart believes the stigma around recovery is still a hurdle the industry must face.

“People put this stigma on recovery, that it’s just for the pro athlete or the D1 athlete, rather than the ordinary person (who) might work out 2 to 3 times a week,” Gebhart says.

No longer is recovery just for elites; it’s the ordinary weekend warrior who may need it the most. Simply put, our minds and bodies are more stressed out than ever.

n The recovery industry is only growing, not just for high-intensity athletes but for the everyday active person looking to improve their well-being.

Mental Health Matters

In the 2022 Move Your Mental Health Report, an overview of over 1,400 movement studies over a 30-year period, researchers found depression is best served with moderate-to-intense exercise, and mind-body, meditative and recovery activities are best for relieving anxiety. Though less intense in impact, the report found that mindfulness-based activities like yoga and tai chi actually provide more mental health benefits than walking.

On the flip side, the report also says the future of recovery goes beyond low-intensity activities like yoga and stretching; rather, modalities of positive stress such as intense breathing and exposure to heat or cold may have mental health benefits.

Victor Brick, a Global Wellness Summit Advisory board member and co-founder of the John W. Brick Mental Health Foundation, says in a virtual panel discussion that stretching and sleeping are no longer enough. He explains that 50 years ago, no one belonged to a health club and extreme exercise wasn’t part of everyday life. Today, it’s the norm.

Because of this, Brick says the day-to-day stress we experience is harmful and can lead to serious long-term health implications.

“Rest and recovery take us out of the danger zone,” Brick says.

Recovery to Grow

As an athlete, Tranchina agrees the game has changed since her days competing. This has leaked to her

passion for providing scientifically proven recovery strategies at Generator Athlete Lab. Clients at the Lab have use of infrared saunas, NFL-quality cold plunge tubs kept at a cool 42 degrees, compression therapy and massage. Though the strategy depends on the aches and pains of the particular, their methods aim to help the average weekend warrior reduce inflammation, increase immunity, stabilize hormones and improve sleep.

Much like an exercise regime, Brick says the best kind of recovery is one that someone is willing to stick with. And as people start finding these services, the recovery industry will only grow.

“(Recovery services) are not these secrets that you only know about if you go to these wellness centers once a year, if at all,” Brick says. “Things are becoming mainstream, and people expect them now.” afm

Emma Aguirre’s training career began with spinning almost 20 years ago in a small women-only gym in South Texas. After a career in journalism, Aguirre switched to fitness full time, certifying in Practical Pilates, TRX and Jillian Micheals BodyShred program. She’s also qualified as an AFAA Group Fitness professional and holds several personal trainer certificates as well as Precision Nutrition’s Level 1 certification. She’s currently becoming certified as an International Sports Sciences Association master trainer and spends her days coaching clients online as a Personal Health Advisor at Austin’s Wellthy Soul.

WELLNESS

AUTHOR Sam Hacker

HEAITHCARE IN AUSTIN

As we look to the future, some things which once seemed impossible are now becoming possible. While artificial intelligence (AI) has long been characterized in the media as the antagonist, the AI of today is a positive tool that health care professionals can use to better care for their patients.

As of Sept. 16, 2022, there were 31 health care start-up companies that use AI in the Austin area. While some are more technologically orientated, such as using AI to analyze risk models and health data analysis, we found five companies that use AI in ways that not only benefit medical professionals but the average person as well.

Diligent Robotics

Established in 2017, Diligent Robotics creates and analyzes robotics in a social setting.

Diligent Robotics works with nurses and patient care teams to provide robotics help. The robot, named Moxi, is able to save time for medical professionals by picking up and delivering personal protective equipment, medications, general supplies, lab samples and more.

Moxi works around the clock assisting nurses and staff in non-patient-facing tasks so that the human staff has more time to directly care for the patients. Moxi can be sent across the country, but Diligent is based in Austin.

n As technology grows and evolves, how are local health care companies using AI to improve the care of their patients?

COURTESY OF DILIGENT ROBOTICS

Pattern Bioscience

Since its inception in 2016, Pattern Bioscience aims to improve the quality of antibiotic treatment decisions by using AI.

Pattern Bioscience uses AI to shorten the waiting time for necessary tests, such as ID/AST tests, which are often used to determine possible liver diseases in a patient as well as detect chemical imbalances in metabolism. While, traditionally, this type of test takes between 2 to 4 days to complete, Pattern can provide results of an ID/ AST test within about four hours.

By providing quicker results, Pattern helps decrease antibiotic misuse among patients, as doctors often must make swift decisions regarding antibiotics before the lab results are complete.

Dele Health Tech

Since 2011, Dele Health uses AI to predict and detect falls among older people. As stated on their website, “70% of all senior deaths are due to fall-related injuries,” and Dele Health Tech aims to reduce that percentage.

Remote monitoring of patients wasn’t keeping up with technology, so Dele Health Tech uses AI to bring that monitoring up to speed. They do this by placing a discrete sensor in a patient’s room to monitor movement only. When the sensor detects a fall, a nurse or other health care professional is notified immediately through Dele’s programming.

This sensor also compiles data on the likelihood of a fall by analyzing medication, exercise and previous fall history to help health care professionals react even faster.

Pandemic Insights

Founded in the middle of the COVID-19 pandemic, Pandemic Insights is a company centered around reducing the risk of getting an infectious disease, starting with COVID-19.

Pandemic Insights uses AI to show the likelihood of a risk of infection (whether it be from COVID-19 or another illness) in a public area. Their services can be used for personal use as users can download an app upon entering a public space to determine their likelihood of infection, or policymakers and public health officials can use the data from this service to determine the next move for a given area when it comes to an outbreak.

Omaiven Health

Founded in 2017, Omaiven Health works to automate health clinics, thus allowing clinical staff to spend more time with patients. Part of the services they offer includes a smart call center, smart front desk and smart care manager.

By improving the administrative portion of health care through the use of AI, Omaiven Health reduces expenses and increases job satisfaction.

What AI Can Look Like

As evidenced by these Austin companies, AI can be a good thing, especially when it comes to health care. It can help automate services so that the heart and soul of health care and clinical staff can work more closely with patients, and it creates a service that is better for all involved. Let’s see what the future can accomplish in health care through AI. afm

FITNESS

AUTHOR Mia Barnes

FITNESS & THE VIRAL PHENOMENON

n We’ve all seen them, and some of us have even taken part in them, but what are the impacts of fitness challenges on social media?

Fitness challenges on social media can entice you with promises to get fit fast. The odds of you scrolling through your feed and seeing one are high, so you might wonder what the hype is about. Here’s why people buy into them and their benefits and drawbacks. As with most fitnessrelated trends, there are many things to consider before taking part.

What Are Social Media Fitness Challenges?

Social media fitness challenges typically present a consistent theme to people scrolling through their news feed. They appear in advertisements to persuade you to join the fun and get active. These challenges offer workouts you can perform and then post content to your social platform with the provided hashtag.

The fitness challenges are set up in advance with varying distances, numbers and poses for each day, depending on the theme. Common ones include yoga, pushups and running. Some other fitness challenge ideas include squats, pullups, holiday challenges, core strength and flexibility.

Fitness Challenge Benefits

There are many benefits to social media challenges. They can motivate you to work out and hold yourself accountable. They also can increase your engagement by providing a sense of community with like-minded people that could be potential friends or followers. The anticipation of posting photos proving you’ve completed the challenge and seeing other participants’ pictures can inspire you to continue your fitness journey.

Fitness challenges are convenient since you can do them anywhere and tailor them to decrease the risk of overuse injuries you may have. They also provide structure with end dates and goals that help maintain your motivation. They can help you identify where you are in your fitness journey and reveal your objectives and areas where you want to improve.

Being a part of fitness challenges can encourage you to eat healthier and improve your overall health. Seeing others participate can prompt you to pursue your health and fitness goals. Social media challenges can be an excellent resource for those looking to get back into working out or push themselves to break away from their routine.

Completing a challenge can give participants a sense of accomplishment and encourage them to continue being physically active. Some social media challenges also offer prizes and rewards.

Drawbacks of Fitness Challenges

The drawbacks of participating in fitness challenges are plentiful as well. Comparison is generally not a helpful source of motivation as it can decrease your perception of self-worth and stifle your progress. Fitness challenges can minimize your personal accomplishments and take away from your self-growth.

You have to know where you are in your fitness journey and not let other people affect your idea of where you want to be. Everyone is different, and comparing yourself to others isn’t ideal if it discourages you from reaching your goals. You can get easily wrapped up in keeping up with trends that you can lose track of your targets.

Some fitness challenges promote unrealistic goals by showing pictures of models seeking to persuade you to participate. This can lead to body image issues — young people especially are susceptible to what they see online. Fitness challenges can encourage unsafe detoxes and bizarre diets that can lead to eating disorders, body dysmorphia and even depression.

Social media challenges can also be dangerous if you aren’t experienced in the activity. If you try to copy something without the research or time to master the skill, you’re playing with fire and will likely injure yourself. Generating content isn’t worth getting hurt or losing track of your long-term goals.

Social Media Fitness Challenges

Ultimately, social media fitness challenges can benefit participants looking for something to keep them influenced and on task. They can be just the push some people need to get in shape. However, they can also dampen your success if comparison is driving you. In that case, there’s nothing wrong with bowing out.

It doesn’t hurt to try something new — no one has to know if you start a challenge and don’t complete it. Consider trying one without posting to see if social media fitness challenges are right for you. Then, you can decide if you’ll benefit from them or if it’s a trend you should scroll past on your social media feeds. afm

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

FITNESS

AUTHOR Kellie Keeling

TAKING THE GYM OUTSIDE… FOR GOOD?

n Since the pandemic, outdoor fitness opportunities continue to rise as local Austinites meet up to break a sweat in the great outdoors.

What started as a way to stay active during the pandemic has become the new trend in the fitness industry; outdoor fitness might be here to stay.

Working out outdoors is not your typical fad-driven trend that comes in hot but gets left in the cold. This time, this COVID trend is one that stuck with us, and it might be for all the better. According to research led by Penn State’s Department of Recreation, Park, and Tourism Management, about half of all American adults currently take part in outdoor recreation at least every month since the pandemic, with approximately 20% being new to outdoor recreation during COVID.

Local businesses are even catching onto this trend, thus making it easier for Austinites to take part in outdoor exercise. Meanwhile Brewing Co., a local brewery in South Austin that opened during the pandemic, currently encourages outdoor activity by offering free fitness classes. Adrienne Rivers, Meanwhile’s onsite event manager, says they saw a need for safe outdoor activities and simply acted.

“Especially with our launch during the early days of COVID-19, we saw a need for people to get outside, socialize and move their bodies,” Rivers says.

In March 2021, Meanwhile teamed up with local fitness instructors and gyms to launch

their outdoor fitness program, hosting workouts on their soccer field. Now, Austinites can enjoy yoga, dance cardio and HIIT events every week on Meanwhile’s campus, and then grab a beer after.

Swift Fit Events also took advantage of this opportunity to provide outdoor classes to Austinites. However, outdoor community fitness events were not what Swift Fit originally set out to do. Ackerley’s initial mission was to provide health and wellness activities at corporate events to help attendees beat burnout and feel refreshed after long hours sitting in conference panels. But the pandemic hit Swift Fit hard as all corporate events were shut down shortly after launching in January 2020.

As a way to give back to keep his community-driven mission alive, Ackerley and the team at Swift Fit began the community events, offering free fitness events at a variety of locations across Austin. And as the lockdown ended, corporate events returned, but the community events remained.

“We preach Texas wellness,” Ackerly says. “We are trying to get people together outside. We want to create unique wellness activities, showing off Austin and working Texas and Austin culture into our events.”

It’s no surprise that local businesses like Meanwhile and Swift Fit are encouraging outdoor fitness, especially when you consider its actual benefits. According to a study by the University of Georgia, exercising outdoors can help prevent illness, which was especially prized during the pandemic.

Of course, all forms of physical activity increase blood flow,

improve immune and cognitive functions, and encourage weight loss; but exercising outdoors, specifically, benefits your mental health. Exposure to sunlight enhances the production of vitamin D, improving mood and decreasing anger and depression, and, according to an article published by Cleveland State University, being outside helps boost self-confidence.

Additionally, working out outdoors can help people avoid the financial burden of gym memberships. Local businesses like Meanwhile and Swift Fit recognize this by offering their outdoor classes for free.

“By offering these classes for free, we get many people who are reluctant to show up at gyms or who are worried about steep gym fees,” Ackerley says. “It’s just a relaxed way to get people involved in fitness and in the community, allowing people to go at their own pace and feel safe without the added pressure

of the traditional gym model.”

Though being a part of an indoor gym or facility may be beneficial in the social aspect, as they naturally help cultivate community, the teams at Swift Fit and Meanwhile collaborate with Austin fitness instructors to create communitydriven fitness events, turning 60to 90-minute outdoor workouts into social events.

It’s clear the outdoor fitness trend is sticking around. As local businesses provide safe spaces to work out outside and citizens band together to stay motivated, open-air fitness benefits both the individual and community alike. Austin can feel reinvigorated with a wide variety of outdoor fitness programs to improve their overall health, mood and confidence.

“We are seeing the benefit of people getting out and having these new experiences without being put out by fees,” Ackerley says. “It’s uplifting to be around people seeking relief from their daily woes.” afm

HANNAH

FITNESS

AUTHOR Sarah Leahy, CPT

STAYING ONLINE WITH LOCAL GYM OWNERS

When your fitness business is built on cultivating a strong community, what happens when the world is thrown into a completely new orbit, with indoor group classes forced to close?

The pandemic was challenging for everyone, but for small studio owners who build their businesses around group instruction, this was no small thing. Luckily, during the pandemic, many owners

had great client retention, keeping 75 to 80% of their recurring members by quickly pivoting to online classes.

Being able to provide livestream classes via Zoom and other video platforms was crucial to stay connected with communities.

“During the pandemic when most everyone was quarantining, logging into Zoom and seeing familiar faces was the highlight of our day,” says Mary Richardson, co-owner of Studio Satya. “We were able to keep our yoga community together and our business alive.”

That’s not to say this immediate switch from in-person group classes to an online format was easy as learning the skills to get the technology in place was no small feat. Given the urgency of adapting to keep their businesses open, there was a lot of trial and error along the way, with audio-video equipment, technology platforms and teaching staff how to instruct on camera.

Crux Climbing Center initially tried YouTube as a platform for online classes but found it to be cumbersome for clients to search for specific classes. Since-closed Fuerte Fitness used Zoom for livestream classes but struggled to find a platform for their on-demand classes that was compatible with their existing membership platforms. Studio Satya had

n The pandemic forced many gyms and studios to take their classes online, but how does it still affect those businesses today?

COURTESY OF MARY RICHARDSON

Though the technology issues were eventually ironed out, many studio owners express that they would have put more energy into setting up online classes if there had been more time before jumping in.

“I had never been in a Zoom meeting before, used a livestream camera or known anything about internet upload speeds,” Richardson says. “Clients were missing Zoom links, teachers were having tech issues and I was working around the clock; it was extremely stressful. Knowing all I know now, I would have changed a million things.”

Despite the challenges, many gym owners like Grace Nicholas of Crux give their initial switch to online classes credit for keeping their businesses running during a very challenging time.

“We put in enough effort to make the project worthwhile but not too much to where there wasn’t a return,” Nicholas says. “It ultimately was most important for us to still be able to interact with our members, and that’s where the most value came from beyond revenue.”

Another benefit of online classes is that since people relocated during the pandemic, online classes allowed clients to work with their favorite instructors from anywhere. Once travel picked back up, it was also convenient for those with busy schedules. Online classes continue to add value today and were a savior during the big freeze in 2021 when many were stuck at home.

When studios were able to fully reopen, there were different approaches to continuing online class offerings. Fuerte continued to have a full library of on-demand classes accessible to members. Crux offers packages of online classes to be purchased and rewatched. Studio Satya continues to offer online classes and plans to do so for the foreseeable future. Studio Satya, specifically, saw the most success with their online classes with about 50% of their current clients still using online memberships. Online classes are here to stay for many studio owners, provided they have the ability to successfully offer them along with their physical spaces. Ryan Parzick of Fuerte ultimately decided to close the doors in 2021 due to the financial strain of providing online classes while covering the overhead of studio and instructor costs. While he was sad to make that call, he says he learned a lot.

“To keep a business going, as long as you keep yourself flexible and agile, you can make it happen to some level of success,” Parzick says. “If you are calcified in the way you do things, you don’t have a chance. Always be agile and adaptable even if times are good, so (when the unforeseeable happens), it’s not as shocking and you are practiced.” afm

Sarah Leahy, CPT 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.

COURTESY OF GRACE NICHOLAS

AUTHOR Jessica Tranchina, PT, DPT

CURATING THE BEST VIRTUAL TRAINING EXPERIENCE

Though online training has grown since the pandemic, training virtually is undoubtedly different from being in person; different, however, doesn’t mean worse.

To help you get the most out of virtual training, I interviewed Jordyn White, a certified trainer with over six years of experience in the fitness industry. White started personal training in 2018 and shifted to online training in April 2020 because of COVID. Today, she uses her certification in neuro-linguistic programming to teach people to tap into their unconscious minds and overcome

mental and emotional barriers. Here are some ways to create the best virtual training experience, according to White.

JT: What was the shift to online training like?

JW: Transitioning online was an adjustment. I’m a very hands-on trainer, and one of the primary pillars in my programs is teaching clients to be in tune with their bodies — getting familiar with the feeling of alignment in their movement and minds so they can easily identify the feeling of misalignment. Physical touch is a key component in building neuromuscular control, so in an

online setting where you can’t touch the muscle groups that should be firing or can’t physically correct a client’s form, you have to learn new ways to get the same results.

JT: What changes did you have to make?

JW: The biggest change I made was in my verbal communication. Your words hold a lot of weight in any training session but even more so in an online session.

Understanding how each client processes information is important for finding the right verbal cues because different people respond to the same cue in different ways. It

n Local certified trainer Jordyn White shares

how to curate the best online training experience for clients.

took a lot of intentional practice on my part to adjust my language from person to person to communicate effectively and help clients make the changes I was asking them to make.

Another change I made was using online platforms like Trainerize to send content to clients between Zoom sessions. This allowed me to start tracking changes in biometrics (and) nutrition habits (and) record and upload my video library of exercises, stretches and more, all on one platform. The efficiency of online training is a major benefit to trainers and clients alike, and I make good use of my online resources with my in-person clients as well.

JT: What challenges do you encounter with clients in maintaining their motivation or accountability?

JW: One of the challenges of online training is maintaining accountability. While it is more efficient to train online, it’s also easier to lose motivation or stop altogether on a whim. I encountered this the most with my fully virtual clients, so I require a live Zoom session at least once a week when starting out to help with accountability. I can’t emphasize enough just how important it is to understand each person’s “why” before starting an online program.

As a society, we tend to take the path of least resistance, so what I’m looking for, as a trainer, are the pain points that finally pushed them to the point of being uncomfortable enough to seek a change. “I want to lose weight” or “I want to feel healthier” don’t answer the “why” behind their motivation. “I can’t look at myself in a mirror without feeling ugly” or “I’m coping with loneliness by binge eating” give more insight into their motivation.

When you aren’t afraid to talk through their pain points as often as needed and help them stay focused on a compelling goal that lights them up emotionally, the chances of follow-through with a program increase dramatically.

JT: What was the greatest factor in creating the best online experience?

JW: Communication is key in an online experience. People want to feel known, supported and prioritized by their trainer, and being on top of communication both in and out of session is the fastest way to achieve this. If a client has a hard time getting in touch with their trainer outside of sessions, or if the conversations in a session always stay surface level, they’ll have a difficult time building trust.

If you’re a trainer, set clear boundaries and expectations for communication outside of sessions, and don’t be afraid to dig deeper with your clients in session to learn how they think, what makes them tick, what they’re struggling with that week and why. Be persistent with your communication, even to the point of being annoying. Clients need to know that you genuinely care and you’ve got

their back through every step of the journey. We have a beautiful opportunity as personal trainers to empower people and help them discover the healthiest versions of themselves, and that requires a lot of intentionality and accountability on our part. A good trainer can help people get in shape and reach their physical goals, but a great trainer has the potential to truly change a life. afm

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’s the owner of PRIMO Performance and Rehabilitation, which started in Austin in 2010, where her expertise and unique skillset have been established as one of the best in her field. Her certifications include NASM-CPT, ART Certified Provider and CKTP.

COURTESY OF JORDYN WHITE

THE BIGGEST CHANGE I MADE WAS IN MY VERBAL COMMUNICATION. YOUR WORDS HOLD A LOT OF WEIGHT IN ANY TRAINING SESSION BUT EVEN MORE SO IN AN ONLINE SESSION.”

FEATURED Pet

MOIRA ROSE

n Check out this month’s featured pet, Moira Rose, brought to you by Austin Pets Alive!

Hello, AFM family! This month’s featured pet is Moira Rose, brought to you by Austin Pets Alive!

Moira Rose is a gorgeous old soul who loves being surrounded by her people. She will go on walks at any moment and enjoy the journey of it all. She also loves to run! She still has that kind of puppy energy, and she loves taking on the role of cuddle buddy during the chilly season. She’s ready for any spotlight (including in front of the camera), and she’ll easily befriend practically anyone who has spare treats to offer.

Moira Rose has been in homes before, so she is potty trained and able to be left alone. She gets along great with kids and, most importantly, thrives on affection! An easy, loose-leash walker, friendly as all getout, Moira Rose is ready to leave the APA! shelter and warmly embrace your family.

You can check out more about Moira Rose here: https://www.austinpetsalive.org/adopt/ dogs/apa-a-31059

SPONSORED BY AUSTIN PETS ALIVE!

COURTESY OF APA

AUTHOR Billy Bosco

Corner AMBASSADOR’S

WIRED FITNESS & REHAB

n Check out this month’s edition of Ambassador’s Corner with AFM ambassador Billy Bosco at Wired Fitness & Rehab.

Hello there, Austin Fit Fam! It’s AFM ambassador Billy Bosco, and I’m here to tell you about my experience at Wired Fitness & Rehab, which provides a new technology and way to envision rehab and strength training. This is all thanks to the founder Rich Dougherty.

As a trainer, I understand the importance of the mind-muscle contraction. Most people have a hard time activating the right muscle when doing a lift. Wired Fitness taught me there is so much more to it! They use a machine that has gel pads you can place on your body. The machine then sends different kinds of signals to stimulate the body. Some signals will make your muscles contract, and some signals will make your muscles lengthen. The science behind it is fascinating and what I just described is only the surface. So let me explain why this is important.

BILLY’S CHOSEN NONPROFIT: Texas Parks & Wildlife Foundation Click

here to donate!

Our bodies are made up of electricity. We send signals from the brain to the muscle to lift weight. Your brain has a way to protect your body when it’s injured, though. For example, I had a minor pec injury that was preventing me from lifting my shoulder all the way overhead without my body moving to compensate. This is because my brain was trying to protect itself. So when Rich placed the pads on my chest and rear delts, the signals the machine sent were able to override my brain. I immediately noticed I was freely able to move my arm all the way up. Imagine the potential for people who are coming off injuries and need serious rehab?!

Before we get started with the review, this month’s Ambassador’s Corner is supporting the Texas Parks & Wildlife Foundation, which has been advancing conservation in Texas for 30 years and counting. Thank you for your generosity and support in transforming Texas for current and future residents. Every donation goes toward caring for our state’s wildlife, habitat and natural resources.

The Workout

Each client gets a personal program made for them. Once you come in, the team evaluates your injuries and current limitations. Then, they put together a workout program to rewire your brain and body and begin building back the body. Using the signals from the machine, they then find out where your brain is limiting your range of motion and begin to rewire it. My workout was centered around my legs. The gel pads were placed on my quads and glutes, and I performed four sets of squats with light weight. The contraction was insane, and there was such a subtle burn. The gel pads were then placed on my hamstrings, and I performed landmine squats with high intensity. The last move performed was an isometric lunge hold, and let me tell you, that was the most intense burn I’ve ever felt in my life.

My Review

This is new, this works and, most importantly, this will make you sore! As a personal trainer, I can do a good amount to help fix someone’s posture and range of motion, physical therapists can do a lot more than I can, but Wired Fitness can do even more, and they

can actually rewire your brain and override its own limitations! Those who will benefit the most from this are people who have injuries they need to rehabilitate. Even if you are healthy and active, I highly recommend trying this place out once. You won’t regret it! afm

CALENDAR Events

JANUARY 2023

Submit your event online at austinfitmagazine.com

Austin, TX JANUARY 21-22

1ST WEEKEND OF THE MONTH

Free Week

Everybody loves free stuff, especially in Austin! This legendary Free Week will take place the first weekend of January over the course of four days. What started in 2003 as a way to help Emo’s endure the slow business hours of winter eventually grew into this one-venue annual event that highlights thousands of venues across the city. Check out their website for more information.

JANUARY 1-6

Mozart’s

Light Show

Christmas doesn’t have to end when the year is over! The annual Mozart’s Light Show will continue until Jan. 6. Guests can reserve seats online and have the option for multiple viewing options: reserved table, general admission, silent disco and nautical light show. Food will be available to purchase with your reserved table ticket and includes many holidayrelated items.

JANUARY 7-8

Metaphysical and Holistic Life Expo

It’s time to boost your spirit! This year, Spiritual Life Productions will host the Metaphysical and Holistic Life Expo at the Norris Conference Center on Jan. 7 and 8. Practitioners from metaphysical and holistic disciplines will gather to explore a variety of topics including meditation, astrology, tarot, palmistry and more. Join them from 10 a.m. to 6 p.m. on Saturday and 11 a.m. to 6 p.m. on Sunday.

COURTESY OF LE GARAGE SALE

JANUARY 14

Gimme Gimme Disco

Are you a fan of ABBA? Do you like to disco? This year, Empire Garage & Control Room is hosting a disco dance party inspired by ABBA on Jan. 14 at 9 p.m. Tickets are $15 and can be purchased both online and at the door. Jump back into the ‘70s with Empire this year!

JANUARY 16

MLK Celebration

This year, Austin will celebrate Dr. Martin Luther King’s legacy. On Jan. 16 at 9 a.m., the celebration starts with the MLK Community March at the MLK statue on the University of Texas campus. After the march, there will be a rally at the Texas State Capitol followed by a day of activities at HustonTillotson University.

JANUARY 19

One Love: Stand-Up Comedy

In need of a good laugh? The Pershing on East 5th Street is hosting a comedy show this year, which will feature a secret lineup of comedians who have been on Netflix, Comedy Central, JRE, Showtime and HBO. Set in a historic but remodeled lumber mill, this show will be on Jan. 19 at 8 p.m. Tickets are $10 online and $25 at the door.

JANUARY 20

The Dolly Disco

Another disco party, but this time, it’s inspired by country queen Dolly Parton. This Dolly Disco party will be held at Empire Garage & Control Room on Jan. 20 at 8:30 p.m. Tickets are $15 and can be purchased both online and at the door. Partygoers will have the opportunity to dance their feet off to music by Dolly Parton, Kasey Musgraves, Shania Twain, Cher, Whitney Houston, Madonna and more!

JANUARY 21-22

Le Garage Sale

Who doesn’t love a good garage sale? This year’s Le Garage Sale will showcase all of your favorite boutiques and brands offering products on sale, all in one place. Over 100 local businesses will be in attendance to make all of your retail dreams come true. The event will be held at Palmer Events Center from 11 a.m. to 5 p.m. on Saturday and 11 a.m. to 5 p.m. on Sunday. Tickets are $10 per day.

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

JANUARY

JANUARY

JANUARY

JANUARY

COURTESY OF HOT CAKE HUSTLE

JANUARY 7

10th Annual Purgatory Trail Run San Marcos, TX

JANUARY 7

Rahr & Sons Oktoberfest 5K Social Run/Walk Fort Worth, TX

JANUARY 7-8

HOKA Bandera Endurance Trail Race Bandera, TX

JANUARY 8

USA FIT Pflugerville Resolution Race Pflugerville, TX

JANUARY 8

Run Houston! Sam Houston Race Park Houston, TX

JANUARY 14

Wildcatter Ultra Graham, TX

JANUARY 14

Celina 5K & Kids 1K Fun Run Celina, TX

JANUARY 15

MLK 5K San Antonio, TX

JANUARY 15

Chevron Houston Marathon Houston, TX

JANUARY 22

3M Half Marathon Austin, TX

JANUARY 28

Urban Ultra Dallas Dallas, TX

JANUARY 28

38th Annual Tower Climb and Run San Antonio, TX

JANUARY 28

Too Cold To Hold Dallas, TX

JANUARY 28 Hot Chocolate Run Houston, TX

JANUARY 29

14th Annual USA Fit Marathon Sugar Land, TX

The Fit Wire

AFM’s daily coverage of health and fitness in the Austin community #keepaustinfit