Austin Fit Magazine June 2020: How You Can Achieve Optimal Health and Boost Your Immunity

JUNE 2020

Win the Day!

How You Can Achieve Optimal Health and Boost Your Immunity

Pg. 16 Monitoring

Hydration Pg. 22 Virtual Races Pg. 52 Living Intentionally Well

There’s always room for more stories.

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From the Publisher the Curve.” He postulated that each of us could sustain our overall health throughout our lifetime with minimal deterioration through exercise and nutrition, thus avoiding the more typical downward wellness curve created by a plethora of health issues and disease.

His longitudinal studies did indeed substantiate this finding demonstrating that how “fit” we are has a demonstrable impact on the incidence of all sorts of ailments from difficulty sleeping and low back pain to anxiety and depression.

Couple that benefit to the fact that folks who commit to a “fit” lifestyle generally make it a point to avoid unhealthy habits like tobacco use and obesity that are major contributors to many serious illnesses like diabetes, cardiovascular disease and cancer and you have a strong case for considering such a commitment.

While “living fitter” does not guarantee immunity to disease, there is ample evidence that it can have a positive impact. In fact, The American College of Sports Medicine even promotes a physical activity program called “Exercise is Medicine” which encourages the prescription of physical activity to treat certain ailments.

So while all of this rhetoric may seem intuitive, when we think of immunity and fitness, we don’t always connect the dots. We jump right to the “ines;” that is vaccines and quarantines. Our minds immediately gravitate to “avoidance” and that is only part of the story. Our bodies are indeed “temples” and are capable of amazing feats including developing their own protections. But to optimize their defenses, our immune systems must be strong and that is where healthy living comes in bigly!

Of course, nothing is 100 percent, so if you do get sick, then what? The fact is that immunity is actually more of a continuum than a binary state. There are clearly degrees of protection and fitness can provide a stronger foundation for maximizing the strength of our defenses and our ability to recover. In that sense, it is even more than just a specific therapeutic; it is a broad-spectrum preventative that optimizes resistance to so many of life’s ailments.

A panacea, no, but worth the investment, that should be a no-brainer.

SQUARING THE CURVE.

F

or most of us, until three months ago, “flattening the curve” had no context in our lives. It conjured no images or emotions and seemed only to beg for a definition. Today, those three words have been branded into our collective psyche with enormous consequences.

Each of us has had to deal with a myriad of new and unpredictable alterations in our lives with little predicate to guide us. In some ways, we seem adrift, wondering when we will find dry land and get our lives back. We thirst for the “good old days” and hope we will find a way to navigate back to that beach.

As I pondered these yearnings myself, I recalled another phrase that was remarkably similar to our current one. It was coined by the renowned “Father of Aerobics,” Dr. Kenneth Cooper and described a way of living that promised to optimize the quality of one’s life through health and fitness. Dr. Cooper called it “Squaring

Keep Austin Fit,

Lou Earle CEO

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

June 2020

THE GOOD STUFF

26

OLYMPIC CURVEBALL

36 WIN THE DAY JUNE 2020

42 MENTAL HEALTH AND COVID-19 6

Contents Editor’s Letter 8

HIGHLIGHTS

Digital Content 10

Exposure 11

22

RUNNING SOLO

52

LIVING INTENTIONALLY WELL

68 WORKOUT

NUTRITION

Recipe 12 Fitness and Nutrition 14 Monitoring Hydration 16 Product Review 18 Cleaning Produce 20

LIFESTYLE

WELLNESS

Running Solo 22 Olympic Curveball 26 More Than a Sport 32

Oral Immunotherapy 48 Wellness Column 52 Red Light Therapy 56 Wellness FAQ 58

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FITNESS

Reopening the Doors 60 Running Makes You Smarter 62 No Gym, No Problem 64 Workout of the Month 68

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

From the Editor currently, I can control my response to it. And I can try to see the good in it all.

When I look at it from that perspective, I realize just how in control of my life I actually am and can be. I control how much I sleep, what I eat, how much I exercise, how much time I spend in front of a screen and what I do to find my center of peace when I feel the anxiety that comes with change.

In our feature this month, Todd Whitthorne talks a lot about these things in regard to how they keep us healthy — how sleep, exercise, eating healthy foods, getting outside, connecting with our minds and turning off the screens are crucial for optimal immunity — especially right now. It’s extremely useful to know that we actually have more control over our health than we realize.

Another thing he talks about in his article is the role our mental health plays in our physical health. During times like this, mental health is more important than ever — which is also what is the inspiration for our second feature: how COVID-19 is changing mental health and the conversation around it.

I was chatting with someone the other day about how even though it’s been really tough for so many of us the last several months, everything happens for a reason, and there will also be plenty of good that comes from this. I think as we’ve gone farther into this strange time, we are seeing those good things.

It’s uplifting to see how our society is slowing down, and people are thinking about just how important their health is more than ever. Getting outdoors and exercising has become part of many people’s daily routines again.

People are eating healthier and sleeping more. Many are setting aside the time to learn that skill or finish that project they’ve been putting off. Friends and family are connecting in deeper ways, because the distractions and things that kept us from being intentional have been cut out. These are all really encouraging and needed changes to our society that for so long focused on always going and never stopping. I know I needed this change in many ways.

Change is hard, but it can also be rejuvenating. Let’s all try to embrace it and keep moving forward.

CHANGE CAN BE REJUVENATING.

C

hange is constant, but that doesn’t make it easy. Change is always a messy process, but it can also be good if you’re open to it.

Change has been a huge part of all our lives lately. Our lives have changed from the location of where we work everyday to just a simple trip to the grocery store. Even with our state beginning to open up again, nothing feels the same as it was before — and it might not for a while.

I think we’re all still trying to process how our lives have changed both individually and collectively. A trick I was taught when dealing with change is to focus on what I can control rather than what I can’t. And though I haven’t been able to control a lot of what’s been going on

JUNE 2020

Keep Austin Fit,

Kat Barclay EDITOR

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CEO | LOU EARLE PUBLISHER | LYNNE EARLE ASSOCIATE PUBLISHER | ALEX EARLE

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

CTO | DREW TERRY EDITOR | KAT BARCLAY ART DIRECTOR | BEN CHOMIAK PHOTOGRAPHER | BRIAN FITZSIMMONS PROOFREADER | HAYLEE REED CONTRIBUTING WRITERS Caroline Betik, Shannon Dolan, Emily Effren, Monica Hand, Cindy Present, Katie Provost, Frederick Surgent, Todd Whitthorne INTERNS Caroline Betik, Emily Effren, Monica Hand

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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.

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

NUTRITION SPONSOR

Engine 2 Plant Strong

JUNE 2020

RECIPE OF THE MONTH n Try these two plant-based recipes from Engine 2

Plant-Strong for a tasty and healthy summer meal.

PL ANT- STR ON G HA RV EST SAL AD Makes 4 Servings

INGREDIENTS: 1 cup Unsweetened soy/nut/oatmilk 1 teaspoon Cayenne pepper 1 teaspoon Smoked paprika ½ cup Dijon mustard ½ cup Maple syrup 1 cup Brown rice 2 Apples 3 tablespoons Pumpkin seeds 4½ cups Mixed greens 3 tablespoons Dried cranberries DIRECTIONS: For the dressing: In a small bowl, whisk the unsweetened plant-based milk, cayenne pepper, smoked paprika, mustard and maple syrup together, set aside.

2. Produce prep: Wash all the produce. Pat or spin dry the salad greens. Dice the apple. Toast the pumpkin seeds. To toast, heat a small pan over medium-high heat. Add the seeds and toast the pumpkin seeds for 3-4 minutes. Place the toasted seeds onto a plate to cool. Set aside.

For the salad: 1. Cook the rice. Add the dry rice to a pot. You will need twice as much water as rice. Add water to the pot, cover, and bring to a boil over medium-high heat.

Reduce heat to low and simmer for 35-45 minutes or until the water is absorbed and the rice is soft. Check on the rice periodically to prevent any sticking or burning on the bottom. Remove from the heat, fluff with a fork, and set aside to cool. (Looking for a faster option? Cook in a rice cooker or just use pre-cooked/ frozen rice.)

JUNE 2020

3. Once the rice cools down, combine the mixed greens, diced apples, cooked rice, cranberries and pumpkin seeds in a bowl. Toss with the dressing and enjoy!

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S PI CY RE D VEGETAB LE CUR RY A ND BROWN R I CE

For Curry: 1. Cook the rice: Wash the dry rice, drain, then add the rice to a pot. You will need twice as much water as rice. Add water to the pot, cover, and bring to a boil over medium-high heat without the lid. Then cover the pot, reduce heat to low and simmer for 35-45 minutes or until the water is absorbed and the rice is soft. Check on the rice periodically to make sure the heat is low enough that it’s simmering, but not burning the rice on the bottom. When done, remove from heat, fluff with a fork, and set aside.

(Looking for a faster option? Cook in a rice cooker or just use pre-cooked/frozen rice.)

Makes 4 Servings

INGREDIENTS: 2 blocks Extra firm tofu ¼ cup Low-sodium soy sauce/tamari 6¾ cups Low-sodium vegetable stock/broth 2¼ cups Brown rice 2¼ cups Unsweetened soy/nut/rice milk 2 medium Onions 6 Carrots 12 Green onion 2¼ cups Cilantro 2 Limes 2 tbsps Curry paste 4½ cups Snow peas 2 tablespoons Maple syrup

2. Produce prep: Wash and dry pat all produce. Slice the onions. Slice the carrots into rounds. Chop the green onions and cilantro. Juice the lime. Set aside.

3. Preheat a large skillet or wok. Stir-fry the curry paste by thinning with a little vegetable stock, until combined. Bring to a slight boil. Add the sliced onions and stir to coat. Add the carrots and snow peas and cook for 1 minute. Add the remaining vegetable stock and broiled tofu.

DIRECTIONS: For Broiled Tofu: 1. Preheat oven to broil. Drain tofu and cut into 1-inch cubes. Spray the cubes with low-sodium tamari.

2. Broil the cubes on a parchment-lined baking sheet for 20 minutes, turning once, until browned on both sides.

4. Combine the tamari and maple syrup in a small bowl. Stir the mixture into the skillet. Add the milk and lime juice.

5. Serve warm over brown rice. Garnish with sliced green onions and cilantro.

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

NUTRITION AUTHOR

Shannon Dolan, owner at Health With Shannon

FITNESS AND NUTRITION: YIN AND YANG

F

ocusing on fitness while neglecting nutrition is a formula for lackluster results and a painstaking road to success.

This rings true whether you are training for a marathon, looking to hit a deadlift PR or maintaining a consistent workout routine.

Here’s how nutrition plays an important role.

Fitness is a stressor on the body. While physical activity is typically good for you, if it is not balanced appropriately, it can lead to more stress. Stress decreases vital nutrients your body needs to perform at its best. If you are striving toward a specific goal, you must replenish your body with appropriate nutrition for muscle growth and restoration.

Nutrition can be defined as the study of nutrients in food, how the body uses them and the relationship between diet, health and disease.

There are numerous schools of thought regarding the best way to pair fitness with nutrition. How to find the one that is the best for you: listen to your body’s cues and reactions.

Before you double down on fitness, take a quick body assessment. If you are feeling: Worn down Irritable Bloated Experience abnormal bowel movements Having irregular periods/PMS Not seeing the results you want Then it’s time to turn your attention toward

n How fitness and nutrition go hand-in-hand.

JUNE 2020

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Healthy fats are imperative for hormonal synthesis, nerve and brain function, makeup of your cell membranes and many others.

Carbohydrates provide the body with easy fuel in their simplest form and fiber in their complex state. Fiber feeds your healthy gut bacteria and aids digestion — you want at least 25-30 grams per day.

Aside from balancing your diet for optimal function, it is imperative to look at what you are consuming.

Often, people make the mistake of eating whatever they want as long as it fits into their macros. This mentality can lead to increased consumption of processed foods, higher sugar and artificial fats that wreak havoc on the body.

Focusing on real, whole foods allows for better digestion, increased intake of necessary vitamins and minerals, decreased stress on the body and improvement of overall function.

When constructing a meal, focus on quality protein, healthy fats and complex carbohydrates. You want to have as many colors on your plate as possible.

Different colors mean you are providing your body with a variety of necessary nutrients.

Something to remember when it comes to nutrition: every body has a unique formula. Female athletes require different nutritional protocols than men. Your friends’ needs may look different than your own — and that’s normal! Find what works for your specific body and boosts your energy, and start seeing tremendous results. afm

the nutrition component. These symptoms are all indicative of an imbalance in the body that would benefit from nutritional support.

Where to start:

Look at your daily intake. How much food are you consuming, what types of food, and how is it making you feel throughout the day.

You should be eating enough to fuel your daily activity. Go to the TDEE (Total Daily Energy Expenditure) calculator and see what your ideal maintenance calories should be, and make sure you’re eating enough sustenance for muscle rebuild and repair.

A further breakdown into macronutrients (proteins, fats, carbohydrates) balances your diet appropriately.

A general rule of thumb is 0.8-1 gram per pound of body weight for proteins, 30 percent fats and 40 percent carbohydrates for your daily caloric intake — then adjusting from there depending on your goals.

How to calculate your macros into grams:

Take your daily calories and multiply by the percentage, divide by nine for fats (because fats are 9 calories/gram) and four for carbohydrates (carbs and proteins are 4 calories/gram).

Tracking macros will bring awareness to appropriate nutritional balancing.

Hitting your body’s specific macronutrients is vital for optimal function.

Proteins help your body rebuild and repair.

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

NUTRITION AUTHOR

Katie Provost, M.S., R.D., L.D.

MONITORING HYDRATION

P

roper and consistent hydration habits contribute to top performance, particularly during rigorous physical activity.

Most active individuals recognize the importance of adequate hydration and replenishing fluid losses when exercising, yet they often forget the need to replace electrolytes that are lost through sweating.

Hydration is essential to prevent muscle cramping and other more serious conditions, such as heat exhaustion and heat stroke. This is especially crucial moving into the hot summer months of outdoor activity.

n Understanding how electrolytes and hydration impact your body’s performance.

JUNE 2020

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are you

LOOKING TO TAKE YOUR FITNESS How to monitor hydration?

The best (and easiest) way to monitor hydration status is by checking urine color and frequency.

Urine color should be clear to pale yellow, at a rate of urinating every two or three hours during the day. If urination is more frequent and clear, but low volume, consider drinking fluids with electrolytes as opposed to plain water.

To track hydration and fluid losses during physical activity, sweat rate can be calculated by measuring weight loss before and after exercise. If weight loss after exercise is two pounds or more, dehydration is likely.

Be aware of conditions that increase fluid loss through sweat.

These conditions include air temperature, intensity, body size, gender, duration and level of fitness.

It’s also important to remember that swimmers sweat. As with any physical activity, body temperatures rise and the body sweats to keep from overheating. Many swimmers may suffer from dehydration because the water keeps them feeling cooler and less thirsty.

A standard rule of thumb for rehydration is 16–24 ounces of fluid per pound of body weight lost during exercise lasting greater than one hour. While it is important to drink water, it is also important to take electrolyte replenishment into consideration when choosing rehydration fluids.

What are electrolytes?

Electrolytes are minerals that break down into small, electrically charged ions when dissolved in water. They regulate body fluids, help maintain healthy blood pH balances and create electrical impulses essential to all aspects of physical activity. Muscles cannot contract without electrolytes.

Therefore, it is critical for athletes to ensure they are maintaining adequate electrolytes before, during and after exercise.

Tips for determining how and when to hydrate with electrolytes.

First, determine if you are a salty sweater by tasting your sweat. If you can taste the salt, you’ll need to rehydrate during and after exercise with electrolyte-fortified drinks.

These can include sports drinks (i.e.

Gatorade or Powerade), electrolyte tablets (i.e. SaltStick Caps, Nuun) or coconut water.

Once you’ve determined your needs, follow these easy guidelines for hydrating around exercise: 3–4 hours before exercise/ competition: drink 16 ounces of water 1–2 hours before: drink 8 ounces of water or sports drink 15–30 minutes before: drink 6 ounces of water or sports drink During training or competition: drink 8 ounces of water or sports drink every 20 minutes (sports drink is recommended for extra energy if activity lasts longer than one hour) After: minimum 16 ounces of water or sports drink (16–24 ounces per pound of weight lost during activity) Also, make sure to consume a balanced diet with fruits, vegetables, lean protein, healthy fats and whole grains — the best way to ensure electrolyte balance.

And know, just because you work in an air-conditioned building all day doesn’t mean you can forget about hydration during the day. If you wait until you’re thirsty to drink water, chances are you are already mildly dehydrated. Keep a bottle of water with you at all times during the day to remind you to drink up. afm

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

NUTRITION AUTHOR

Kat Barclay

KEEP YOUR PET HYDRATED WITH NULO HYDRATE n With the hot summer approaching, help keep your pets hydration in check with Nulo Pet Food’s latest product.

W

ith all the attention on a dog’s food bowl, Nulo Pet Food is separating itself from the crowd and having some fun with the water bowl. Nulo Hydrate is the first nationallymarketed liquid water enhancer for dogs, designed to transform any bowl of ordinary water into a unique flavorful beverage with a nutritious edge – complete

JUNE 2020

with electrolytes, branch-chain amino acids (BCAA’s) and B-vitamins.

Hydration for pets is a key element of their daily health and many pet parents don’t realize that the most important nutrient a dog requires is water. A dog’s body is 67 percent water and to feel their very best, they need to stay well-hydrated – especially during the summer months when they can quickly become dehydrated. Hydration helps with digestion and circulation by allowing for better absorption of nutrients and facilitating nutrient movement throughout the body.

While nutrition is a big piece of the Nulo Hydrate story, there is a fun element to the experience as well.

Nulo worked with some of the leading natural flavorists in the world to perfect a solution that uniformly distributes the nutrients in the water and creates an enticing, aromatic experience for dogs – making the water smell and taste like Beef Brisket, Rotisserie Chicken,

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Amino Acids

Promote Muscle Health

B Vitamins

Support Healthy Energy

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available now atAU S T I N

F I T M AG A Z I N E

NUTRITION AUTHOR

Caroline Betik

A REMINDER FROM COVID-19: CLEAN YOUR PRODUCE n Just like washing your hands, make sure you’re cleaning your fruits and veggies, too.

I

practice the healthiest ways to care for fruits and vegetables, we have compiled a few reminders in order to ensure they are safe to eat.

f there is anything good that has come out of coronavirus, it is that we have all been reminded of healthy habits we should carry on past the pandemic. Washing our hands frequently, sneezing and coughing into our elbows and simply being more mindful about how our actions can affect other people are a few examples.

With the uncertainty of how the virus could spread, many questions circulated around whether or not the virus could be transmitted by groceries. The CDC reports that coronavirus is generally thought to be spread from person-to-person respiration, and there is no evidence to support the transmission of coronavirus through food products. However, washing produce does help remove harmful bacteria and dirt or chemicals which may be on the surface of fruits and vegetables.

While it is not necessary to take extra precautions in caring for your groceries because of the coronavirus, at the very least, this season has given us a reminder to practice caring for our fresh foods. To help you

JUNE 2020

At the store

To prevent the spread of germs, do your best to only touch what you are going to purchase. While it can be tempting to shuffle fruits and vegetables around to find the best quality products, spend a little longer looking before touching them, and put loose fruit and vegetables in produce bags when shopping to protect them from being damaged or gathering more germs. If you want to be more eco-friendly, try out some mesh, reusable bags to bring from home. Additionally, try to remember shopping etiquette when buying produce, including washing your hands before entering the store.

Practicing these things will help minimize the amount of germs on food and leave yourself and other shoppers around you feeling more at ease knowing your food is touched by clean hands.

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get home, only give it a short rinse and then dry it immediately with a clean towel or napkin.

Consider removing berries and other items from their packaging after you get home, and place them in a different container similar to the one you bought them in. When you are ready to eat, use a colander and running water to wash your food. Place berries or other large quantities of small items in the colander and dip it into a bowl of water. This allows for an even spread of water.

Fruits and vegetables that have a rougher outside layer may be harder to clean. In order to get between all the different textures, consider investing in a vegetable brush. Use this to gently scrub melons and vegetables. A toothbrush can also work for this purpose.

Dry

After the produce is washed, use a clean cloth or paper towel to dry your products. When cooking, ensure your cooking space is clean and free of contaminants which could end up on your food.

How do you know?

How do you know when your food is properly cleaned? Like washing your hands, there is not any real sign to know when your produce is clean.

However, according to experts, a good rinse is all that’s needed for food to be considered safe to eat. afm

At home

There is no need to use cleaning products on produce. In fact, using dish soap or disinfectant can do you more harm than good if ingested. In order to clean your food, all you need is water.

After washing your hands, handle your produce by running them under cold water, and rub around them for the same time length that you wash your hands (about 20 seconds). Always rinse before you cut or peel to ensure any dirt and bacteria are not transferred from the knife into the food.

It is recommended to wash produce right before you eat it rather than as soon as you get home from the store. This is because extra water can cause them to go bad quicker. Because the moisture encourages bacteria growth, if you feel the need to wash produce as soon as you

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

LIFESTYLE AUTHOR

Caroline Betik

RUNNING SOLO

U

n

niversity of Texas freshman, Elena Regalado, laced up her running shoes and made sure her AirPods were charged before leaving for the annual Longhorn Run in Austin. However, from her home in Arlington, Texas, the race was a little different this year.

On March 14, the City of Austin banned all community gatherings of 250 people or more.

This rule inevitably canceled large racing events for the near future, including the Longhorn Run. However, instead of canceling the race, many race directors have opted to use technology to continue business using virtual racing.

Virtual racing spikes amidst social distancing guidelines.

JUNE 2020

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No one is really sure how virtual racing began, though it has been around for years. Runners are able to run their own course without having to deal with the race day chaos of packet pickup, porta potties and crowds of people.

With the ability to run anywhere and anytime, and with packet pickup as close as the mailbox, in the past, virtual racing was marketed for the flexibility and participants’ convenience.

Now, virtual racing has become

a reality for racers around the world in an effort to engage the community and supplement events which are no longer in-person events because of the coronavirus.

Regalado said she was preparing to race in the Longhorn Run with her friends before it was changed to a virtual racing experience.

“It was a bummer, because I was really looking forward to doing it with my friends, especially since it was my first official race, but I committed to it and still wanted to run,” Regalado said. “I was really happy when they offered a virtual run and am really appreciative of all the accommodations they made for us.”

By including digital training, online leaderboards, and an official 2020 Longhorn Run bib, shirt and playlist, Regalado said the Longhorn Run was tastefully transformed into a virtual run to make it a fun experience.

Making up her own course and timing herself on an app to later be submitted online, Regalado ran 6.2 miles through her neighborhood to a park near her house. Instead of the UT band, Regalado listened to songs like “Texas Fight,” “The Eyes of Texas” and “Texas Longhorn” from the Longhorn Run 2020 playlist. The UT cheerleaders

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normally cheering on runners at the finish line were replaced with her family waiting for her in the park, and her post-run replenishment, she said, was a $5 smoothie from Smoothie King.

However, Regalado said she can’t help but think about how her race would have been different with crowds of people running and cheering around her.

“Part of what I pay for in a race is the experience of being with everyone, and it just doesn’t feel as special to run around my neighborhood 20 times like I would on a normal day,” Regalado said. “When everyone is running around you, I wouldn’t want to be that one person who stopped. Everyone is so hype and supportive of each other. Running with others would give me more adrenaline and help me feel more encouraged.”

Many other races such as the Austin American Statesman Cap10k and the Blue Bell Fun Run also decided to move their races online. Each of them provided their own incentives for their runners, including shirts and finisher medals to all of their participants.

With 18 scheduled races throughout 2020 and many of

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

n LIFESTYLE them canceled or postponed, Chris McWatters, race director and owner of Tejas Trails, wanted to find a way to allow his participants to continue trail running while respecting social distancing guidelines by offering his own version of virtual racing.

McWatters said he noticed a lot of local trail systems and gravel paths becoming overcrowded, making it hard to properly social distance within city limits in areas suitable for trail racing.

“Since Tejas Trails is specifically off-road running events, we’ve got access to a few private running venues, private ranches as well as state and county parks,” McWatters said. “While we are offering the normal virtual running option to race from anywhere, the second option is the ability to actually utilize one of the marked courses at a race route we have access to during a specific time slot.”

In an effort to normalize the aspect of virtual racing and keep

JUNE 2020

people on the trails, McWatters and his wife developed a new virtual race hybrid called the Mirage, a virtual race held over the course of a month in different locations where other races would have taken place. McWatters said participants can sign up to run at home for as little as $25 or pay a $10 fee to use a facility.

The Mirage is the first virtual race McWatters said he has hosted.

He hopes this race will provide a sense of community for people by posting pictures and having an online scoreboard.

“I think there’s a lot of value in that right now. Even if it’s just momentarily, it gives someone some sort of excitement to check the results or a Facebook group,” McWatters said. “I think the main reason we hosted the virtual race is because we sort of feel like we owe people. Mentally, psychologically and socially, people need something to look forward to more than ever right now.”

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With a large number of virtual races popping up to choose from, McWatters said participating in a virtual race provides opportunities to stay fit or to get fit. Additionally, it can make a huge difference for the community.

“I know a lot of people may think they can just go out by themselves and save $30,” McWatters said.

“But these races are a huge deal for keeping a small business like mine afloat. There are lots of people that have been wishing they could exercise more and get in shape, too. This is an excellent way to hold yourself accountable to doing that right now.”

In addition, many races which are held for charities and nonprofits are losing out on funding because of the cancellation of races. Virtual racing can be a way for people to participate in raising money for their struggling community.

“There are many race directors that don’t keep any of the profit,” McWatters said. “So the reach goes far beyond a race director’s income. There are a lot of people that count on races for their profit and donations.”

For many race directors and runners, virtual races are simply a temporary fix. While the majority of race participants enjoy the ability to run from home, the thought of racing together is a lot more appealing than running solo.

“Despite the circumstances of the race, I enjoyed running and thought they were very supportive,” Regalado said, reflecting on her time running the virtual Longhorn Run. “I will definitely run it again next year.

Hopefully it will happen in person this time.” afm

LIFESTYLE AUTHOR

Caroline Betik

OLYMPIC CURVEBALL n How two Austin athletes’ plans changed after the rescheduling of the 2020 Olympic Games.

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n late March, following the guidelines from the World Health Organization (WHO) regarding holding events amid the pandemic, the International Olympic Committee (IOC) announced that the Olympic Games Tokyo 2020 would be delayed — making it a first in Olympic history.

The new date is set for July 23, 2021, and will still be held in Tokyo, Japan. Although this decision came as an understandable safety measure for the public, the decision also changed the lives of athletes from all 206 participating countries in countless ways.

AFM caught up with Magnolia Howell and Cat Osterman — two athletes AFM has profiled in previous issues — to understand what their journeys look like now and how they have individually been affected.

While both athletes had come out of a retirement period from their sport, every athlete’s story is different, and especially now, everyone is making decisions based on what’s best for them in this time of uncertainty.

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Since her profile in January 2019, Cat Osterman made the 2020 U.S. Olympic Softball Team. After a few months of individual training, Osterman was finally touring and practicing together with her team.

Meanwhile Howell, profiled in the March 2020 issue, was still training vigorously in preparation for the Olympic Trials where she would have competed to make the 2020 USA Track & Field Team.

Both athletes seemed to be on track to reach their goals.

However, once the COVID-19 outbreak grew in magnitude with subsequent games and meets being canceled, as well as gym closures, everything started to change. Howell detailed the timeline of events that led up to

the announcement of the Olympic delay. She said that up until the Olympic decision, track meets and even practices were being canceled left and right.

“I didn’t know how we would get our times down for qualifying,” Howell says. “Even if the Olympics were still going to happen, all of the meets leading up to it were canceled.”

Howell says she had never fathomed that the Olympics were going to be canceled or rescheduled. Even with all of the other cancelations, the Olympics just felt too big to have been affected as well.

“But of course, looking back, I realized that it was actually kind of crazy that they hadn’t been

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canceled while everything else had been,” Howell says. “It was just a weird time for everyone.”

Osterman outlined similar reactions with the lead up to the IOC’s announcement. She had been getting ready to play a game with the USA team when they were abruptly sent home due to cancelations.

“I knew it was coming,” Osterman says. “But that didn’t lessen the disappointment.”

Both athletes’ recounts mirror the surrealness of finding out that their dreams were going to be put on hold. As with many other athletes around the world, Howell and Osterman both had to decide if the extra year was financially and physically feasible.

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

n LIFESTYLE Osterman, who was leaving her job at Texas State University at the end of May, knew that the lack of money coming in would put a new pressure on her and her family.

“My husband was extremely supportive,” Osterman says. “He said, ‘If you want this, we’ll find a way to make it work.’”

Not only would the delay add pressure financially, but her postOlympic plans to become more heavily involved with RBI Austin (a local nonprofit softball and baseball league for underserved youth in Austin), to expand their softball programs and to grow her family had to be put on hold.

“That was a sad realization,” she says. “Not only being unable to help out more but not knowing what the program will look like a year from now was immensely disappointing.”

It was announced in April that all of the 2020 USA Softball team members are staying on, and there will be no new tryouts. Although the road ahead is a new one, Osterman says that the hardest

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part is going back to training alone.

“It’s that loss of comradery that makes the training feel lonely,” Osterman says. “We had finally been able to practice and play together, and now it’s back to training on our own.”

Osterman says she’s lucky to have a few private cages and gyms to train in and can’t imagine the difficulty other athletes must be facing without those facilities.

She’s even been able to have her husband stand in as her catcher as she practices her pitches.

When Howell spoke to Austin Fit in early March, she had just come out of almost a year-long break from running and had moved to Austin from Los Angeles to train harder and smarter in order to make the American

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IT’S THAT LOSS OF COMRADERY THAT MAKES THE TRAINING FEEL LONELY. WE HAD FINALLY BEEN ABLE TO PRACTICE AND PLAY TOGETHER, AND NOW IT’S BACK TO TRAINING ON OUR OWN.”

team for Tokyo 2020. Her goal was not only to make the team, but to break a world record in honor of a lost loved one. But now, Howell has decided to retire from track & field.

But that decision didn’t come easy.

“It was after lots of tears, conversations with my coach and prayer that I decided that I will be retiring from track,” Howell says.

“I’ve been running my whole life, so it was a tough decision in that I still have a desire to do it, but I also have other parts of my life that were meant to begin next year.”

Howell had been selected for an art residency in Spain for the spring, and her art business and creation was taking off. Not only was Howell worried about

I FELT SO MUCH LOVE AND SUPPORT FROM THE COMMUNITY. THAT REALLY MADE THE TRANSITION TO AUSTIN EASIER TO HANDLE, AND I CAN’T THANK EVERYONE ENOUGH FOR THAT.”

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n LIFESTYLE

I’VE BEEN RUNNING MY WHOLE LIFE, SO IT WAS A TOUGH DECISION IN THAT I STILL HAVE A DESIRE TO DO IT, BUT I ALSO HAVE OTHER PARTS OF MY LIFE THAT WERE MEANT TO BEGIN NEXT YEAR.”

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the plans she had made for her art career, but the extra year of training meant a bigger toll on her mental health, her finances and her body.

“I didn’t think I had it in me,” she says. “I could have done it, but I would have been sacrificing a whole year — a year I didn’t have to throw away.”

She’s sacrificed so much over the years for the love of the sport. From family events and milestones, to business and personal opportunities — track always came first. The decision to take a step back from the sport for good was a strange moment for her.

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While she’s sad that the track chapter of her life has come to an end, she’s looking forward to the future with optimism. Her plans to return to California to be with family and continue her artistic business and creation has kept her grounded throughout her decision.

“After COVID-19, I feel I want to make use of my life and skills in a different capacity and in a different field than I was before,” Howell says.

She will be conducting virtual art classes while selling her art online and through other outlets. Once things begin opening back up, she hopes to find galleries and other places that will carry her products and continue her collaborations with businesses.

Above all, she says, she wants to thank the Austin community for everything that was done for her.

“I felt so much love and support from the community,” Howell says.

“That really made the transition to Austin easier to handle, and I can’t thank everyone enough for that.” afm

Our doctors, nurses and care teams are in this with you, always Your care is important. Don’t delay the important care you need, even at this time. We’re making sure our ERs, hospitals, clinics and facilities are safe and ready for you and your family when you need care. And we have more appointment options — both in-person and virtual visits.

Get the care you need at GetSetonCare.com

© Ascension 2020. All rights reserved.

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5/4/20 4:22 PM

LIFESTYLE AUTHOR

Caroline Betik

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MORE THAN A SPORT n High school senior athletes miss out on their chance to play final year of spring sports.

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arrisa Limon was just getting used to the rhythm of her new normal amid the coronavirus pandemic. Online classes and at-home golf practice replaced what would have been her senior year at Westlake High School.

However, about a month after Austin established the shelterin-place order, she found herself in another sudden and unlikely situation.

In the middle of class online, Limon received an email explaining St. Edward’s University would cut their golf program, leaving Limon no longer eligible to play college golf next year — something she worked for all of her high school career.

“When I first got the news, I honestly didn’t think it hit me until I sat down on the phone with my coach. It was really shocking — I didn’t think it was real,” Limon said. “I realized I have been so comfortable for the past year.”

Limon is one of the many seniors whose high school and collegiate athletic futures have shifted and are now more uncertain than before.

Beginning her junior year, Limon started talking to college golf coaches. After getting in contact with the coach at St. Edward’s University and touring the campus, Limon decided to verbally commit to play golf, and on national signing day, she officially signed her letter of intent to play at St. Edward’s University.

“When you commit to play a sport, it is a really comfortable and safe situation, because you are signing a contract, and if a contract is broken, it usually tends to be the player, not the school,” Limon said. “But for them to do this at such a crazy time puts everyone in a bad situation, because recruiting season is past,

and being thrown back into the recruiting pool so late, the chances of finding a team to play for are very slim.”

Additionally, the NCAA and the NJCAA granted an extended eligibility for student-athletes to play a fifth year of spring sports.

With this unexpected addition, many college teams’ rosters are now packed with more players than expected.

“My best opportunity to play college golf is to start emailing coaches of other schools I am interested in,” Limon said. “But since a lot of seniors decided to stay an extra year, teams are absolutely packed with no space for walk-ons or new teammates, and that’s the big struggle for me right now. I have many coaches saying I seem like an amazing player, but they have no room on the team right now.”

Furthermore, the University Interscholastic League (UIL) announced the cancelation of all 2019-2020 spring activities and state championships. Because of this, high school seniors around the state missed their last chance to compete in spring sports, earn scholarships or sign with a collegiate team.

Lance Moffett, athletic director and head football coach at Fredericksburg High School, said the regulation brings new questions to many seniors who are going to be freshmen in college next year.

“We had some kids in spring sports that hoped to maybe do well enough in their season to get some attention from schools to continue playing in college,” Moffett said. “There are kids who might have had an opportunity to go play in college and now won’t, because they did not have the chance to prove themselves. Then,

there are always kids who have a banner year their senior year, and some of the individual sports may determine how much money they get determining how well they do at state, but all of that is canceled now.”

Colin Jackson, a senior baseball player at Georgetown High School, was hoping to come out of his last high school year with a gold medal at state after the team placed second in the 5A state championship last year.

“Since I have already signed to play [at the University of the Incarnate Word], coronavirus has not affected any of my commitments,” Jackson said. “But it is still pretty depressing knowing we may have played our last game together. We have been playing ball for years, and to think it is all over like that kind of sucks.”

Jackson said despite the cancelation of the UIL season, the

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team is hoping to still be able to play at least one more game together as closure for their careers as Georgetown Eagles.

Jordon Vierra, head baseball coach at Georgetown High School, said he is holding onto a similar hope.

“I would absolutely love to see our guys have the opportunity to play and put on the eagle uniform again in front of our fans and students in our stadium,” Vierra said. “That would mean the world, not only to the players, but to their parents and friends and the school itself.”

The last game the team played was only a couple days before the district shut down and activities were suspended. Despite the shutdown, Vierra continued to encourage his team with workouts, having the intention of jumping back into the season as soon as restrictions were lifted.

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n LIFESTYLE

I HAVE ALWAYS PLANNED ON PLAYING COLLEGE GOLF, AND MY ENTIRE LIFE I HAVE ONLY FOCUSED ON GOLF. WHEN I COMMITTED AND SIGNED, I WAS RELIEVED, BUT WHEN EVERYTHING I WORKED FOR GOT TAKEN AWAY AT SUCH A LATE TIME, IT WAS REALLY SAD.”

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“My heart breaks and I get nauseous every time I think about our seniors not getting the final year as Georgetown Eagles,” Vierra said.

“I know what it is like to have your career ended, and that’s a tough pill to swallow, especially in such an unforeseen manner.”

As difficult as this time is, Vierra hopes his team will learn something important through their experience.

“I hope they recognize what we say is true: You never know when your last game will be, so there should never be a day when you are not giving 100 percent and leaving everything on the field,” Vierra said. “And with the relationship side, I hope they can learn to take advantage of every opportunity they have as teammates, to make memories and love on each other.

Just the thought of not taking anything for granted is something I want to cross their minds during this time.”

Moffett said this season is a good opportunity to reflect on life and find a better appreciation for the togetherness aspect of being able to play sports rather than winning.

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“This is a real world, real-life situation, and first and foremost I want the athletes to take out of this how to overcome adversity,” Moffett said. “I think it is a great real-world lesson that you can’t count on anything. All of it can be taken away at any moment for any reason.”

In Limon’s situation, she is having to learn this first-hand.

Before the season was canceled, Limon said she was working hard to hopefully beat her score of 69. Now she is focused on simply trying to find a team to continue to play with in the fall.

“I have always planned on playing college golf, and my entire life I have only focused on golf,” Limon said.

“When I committed and signed, I was relieved, but when everything I worked for got taken away at such a late time, it was really sad.”

While Limon no longer plans to attend St. Edward’s University, she hopes to find a university where she can continue her golf career with a collegiate team.

“I have always seen golf as all I’ve ever known since my father taught me when I was little,” Limon said. “Golf is something my brother and I like to do with our dad in our relationship with one another. It is really important to us and my family.

I know there is a possibility that I won’t be able to play golf next year, but I definitely am not ready to give up the sport.” afm

HERE FOR GOOD When our community faced crisis, the YMCA of Austin responded by providing child care for essential workers, food distribution to neighbors in need and thousands of calls to isolated seniors. Now, as we reopen our facilities, we’re getting back to what we do best: helping everyone reach their full potential.

7 AREA LOCATIONS l 730-YMCA l AUSTINYMCA.ORG

Reopening June 1 Strength & Cardio Group Exercise Lap Swimming

Let’s Win the Day

Author Todd Whitthorne shares his advice on how to stay healthy and boost immunity during COVID-19.

APRIL JUNE 2020

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lives alone. We all have the same enemy, but we are all dealing with varied circumstances. This is important to remember. For some of us, the past three months have been mildly inconvenient while, for others, it’s been devastating.

Now, I’m done with the doom and gloom. Let’s look forward and get started on what we can do to make things better.

Mike Tyson, the former heavyweight boxing champion, once said, “Everybody has a plan ‘till they get punched in the mouth.” Well, guess what? You, me and everyone we know have been punched in the mouth. Sometime in March, our world changed, and it continues to change almost daily. Eight weeks ago toilet paper was a thing.

Now, with that problem solved, much of our energy, while still focused on our health, seems to have shifted to the economy and what impact it will have on our standard of living and psyche.

We didn’t ask for it, we certainly don’t like it, but we have been forced to deal with it.

It’s interesting, because while virtually everyone on the face of the earth, almost eight billion people, have been impacted by the exact same thing, we all have been impacted in a different manner. Corona is a global problem but it’s really a local issue. What’s happening in Austin is far different than what’s happening in New York, Seattle or Singapore.

Our challenges, as a result of the virus, are also unique.

A working couple with young children has an entirely different set of challenges than a retired widower who

Epictetus Was Right

The Greek philosopher, Epictetus said, “It’s not what happens to you, but how you react to it that matters.”

This has never been more relevant than right now.

Rather than get wrapped around the axle over things we can’t control, I suggest we take a breath, look around and ask how we can make the best of our current situation.

It’s not the environment we ever envisioned, but here we are, so let’s take control of what we know will be of benefit.

Our primary concern should be limiting our risk of catching the virus. By now we are well versed on what that means: wash your hands thoroughly and often,

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continue to social distance, wear a mask (even though it might not be mandatory), disinfect common surfaces, etc.

Here are some simple things to remember to lower your risk of infection: In general, outside is safer than inside Small groups are safer than large groups Short bouts of exposure to high-risk environments are safer than longer bouts Now, the fact is, even if you do everything within your power to avoid infection, it still might happen. That means you have to prioritize proven ways to super-charge your immune system. None of what I’m about to share with you will be a big surprise — but I do encourage you to double-down on your efforts.

Move It

Since you are reading AUSTIN FIT then I’m guessing you will appreciate this next priority. Make it a point to get regular exercise. I realize I’m probably “preaching to the choir” but there are literally hundreds of benefits associated with physical activity and fitness. You already know the physical benefits but don’t forget about the well documented mental and emotional payoffs. Now, more than ever, you have to be mindful of your emotional health (more on this in a bit). Just an intentional 10 to 15 minute stroll (i.e. brisk walk) around your neighborhood can serve as a terrific level-set. Fresh air and blue skies are powerful mood enhancers. Consider listening to an uplifting podcast or your favorite music during your outing (I personally recommend Earth, Wind & Fire. I dare you to listen to Sing a Song without smiling and swaying to the beat).

Gyms and fitness facilities are now reopening which is great but if you’re headed back be sure your location is following all of the best practices as it relates to sanitization. Also, since summer is already upon us, if you are exercising outdoors, consider working out early to avoid the heat. This also helps to “set the tone” for the day and decreases the odds of something, or someone, derailing your intentions.

The Big Three

It’s important to remember you cannot outsource your health. No one has more impact on your health, emotional well-being and your future than you do, so if you’re going to “get punched,” let’s make sure you don’t get knocked out. That’s why it’s now critical for you to get selfish, especially regarding The Big Three — sleep, exercise and nutrition. Please recognize that if you want to stay healthy and strong, and be in position to help and serve others, then you have to focus on you. No one can do it for you.

ZZZZZZ

At the top of your list should be sleep. Even preCorona, many of us were short-changing ourselves on what is one of the most important factors related to immunity, not to mention quality of life. The recent studies indicate that, on average, we are getting about 12 to 30 additional minutes of sleep per night than before shelter-in-place took hold. Hopefully, you fall into that category. If not, reevaluate. There aren’t many things more detrimental to your immunity than sleep deprivation.

Focus on the importance of consistency as it relates to when you go to bed and when you get up. As sleep guru, Dr. James Maas says, “Your body does not have two biological clocks.” Having a Monday through Friday sleep schedule and a different Saturday/Sunday routine will not serve you well. Be consistent and never settle for less than seven hours per night. More is better, but draw the line at seven.

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Cut the Crap

Pardon my French, but unfortunately the Standard American Diet (SAD) leaves a lot to be desired. I often hear that, “nutrition is complicated.” I don’t believe that to be the case. For the most part, we all know right from wrong as it relates to what we put in our gas tank. A fantastic place to start,

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especially now, is to simply cut the crap. Stop, or at least limit, putting highly processed, sugar-laden garbage into your amazing, beautifully engineered body. You deserve nothing but the best and while healthy food is often more expensive than junk, there are still ways for you to eat well while on a budget. A good place to start is with beans. Much like sleep and exercise, a healthy diet is directly tied to a powerful immune system. Of course, as you know, this is always the case but it’s especially critical right now.

Besides high-quality nutrition we also need to be mindful of our portion control and weight. Pre-COVID, the New England Journal of Medicine reported last year that almost one out of two American adults (48.9 percent) will be obese by 2030. Since-COVID, there has been much talk of the “Quarantine 15” and that’s now proving to be an issue for many. Emotional/stress eating, decreased activity and increased alcohol consumption can all contribute to weight gain.

My “day job” is serving as a senior executive for Naturally Slim, a digital weight and metabolic health solution. We have hundreds of corporate clients nationally and we are finding that the past two months, while difficult for some, have actually been helpful for

many from a weight perspective. Remember that gaining weight is much easier than losing weight so I encourage you, or at least try, to “tread water” during these trying times.

Here are some other things to consider:

Be Grateful

David Rast, a 93-year old Benedictine monk, is fond of saying, “It’s not joy that makes us grateful, it’s gratitude that makes us joyful.” While these are obviously extremely challenging times, I’m convinced, we all can find “nuggets” to be grateful for. For me, it’s become a very intentional way to start my day. Instead of focusing on the multitude of issues and inconveniences, I make it a point to find at least one or two things that I am grateful for. Remember, prioritize the things that you can control. It will help your sanity.

Limit Technology and Social Media

The “business” of all media, including television, radio, print and all social media, is to capture and keep your attention. Period. ABC, NBC, CBS, CNN, FOX, Netflix, USA Today, NYTimes, Washington Post, Facebook, YouTube, Twitter, Instagram, etc., ALL want the exact same thing, your eyeballs. That’s the way they

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make money, and to no surprise, it’s a very competitive landscape, especially now.

Reed Hastings, the CEO of Netflix has said his three biggest competitors are, “Facebook, YouTube and sleep.”

Think about that! There are hundreds of companies, some small, but many REALLY big, that spend all of their effort and energy trying to get you to pay attention to them. And here’s a little secret, fear and uncertainty keep us tuned in. That’s really good for their business but not very good for our emotional stability. Psychiatrist Paul Conti claims, “We are living in a state of hyper-vigilant discomfort.” I couldn’t agree more.

JUNE 2020

So here’s my question: Do you control your technology (i.e. phone, tablet, laptop, television, etc.) or does your technology control you? It’s very easy, during times like this, to feel compelled to make sure we know exactly what’s going on in the world. Remember though, what’s happening in New Jersey or Wuhan has very little to do with you, unless you have friends, relatives or business in those locations.

My suggestion is to pick a specific amount of time, say 30 minutes, and a few select, trusted sources that can help you stay informed regarding what’s happening in your particular community. Don’t spend hours upon

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hours watching and listening to “pundits” speculate as to when the world will end. Get what you need and move on.

Remember, be selfish. This alone can have an amazingly positive influence on our blood pressure and peace of mind.

For the past several weeks I have made it a priority every morning to “delay technology.” Instead of getting up and immediately checking my phone, I go to the bathroom, feed the dogs, pour a cup of coffee, then I sit down and think. That’s all, just think. No email, no texts, no headlines. Sometimes it’s five minutes, sometimes it’s 25 minutes. My intention is to start my day by thinking about what I want to focus on as opposed to allowing someone else, or something else, to dictate my thoughts and emotions. I know this may sound a bit nutty but, if you’re willing, I suggest you give it a shot. It’s very empowering.

Let’s Just Win the Day!

Folks that are active and fit are often goal oriented. We like to pick a race or event, develop a training regimen and then spend weeks or months preparing for “game day.”

We time, measure and control the process and environment so we can maximize our performance.

If the last three months have taught me anything it’s that there’s really not a great deal I can control right now. While I certainly don’t advocate burying your head in the sand, or curling up in a ball, I do encourage you to give yourself some grace and simply take it a day at time. Don’t try to win the month or win the week, just try to win the day. Do what you can to manage the unusual nature of what we are going through and simply control the things you can. If today doesn’t work out the way you planned, no worries, just recognize that tomorrow offers you another “at bat.”

We’re all running in the same race right now. We just don’t know when it will end. That’s okay. I encourage you to manage your pace, be kind to your fellow racers and mindful of the direction you’re headed. Be sure to rely on proven strategies to improve your health and performance, and enjoy the journey.

Stay well! afm

Todd Whitthorne is an author, speaker and corporate wellness executive based in Dallas. He serves as the Chief Inspiration Officer for Naturally Slim and is the author of Fit Happens!...Simple Steps for a Healthier, More Productive Life! Todd also hosts a twice-weekly podcast, In Less Than a Minute, which you can find on his website, toddwhitthorne.com or where else you can find and listen to podcasts.

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Mental Health: Before, During and

After COVID-19

Increasing awareness about the importance of mental health opens conversation about the future of therapy.

A U T H O R E M I LY E F F R E N

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Over the last few months, the conversation and news of COVID-19 have taken over our lives and forced Austinites to stay indoors, limiting social interaction to that of digital means. However, in the wake of the pandemic and its many implications, what was once a low hum of conversation is beginning to get louder: the importance of mental health.

Even though we stay home to protect ourselves and our neighbors from contributing to the spread of COVID-19, we must also look inward and make sure our own mental health is being taken care of as well.

Licensed marriage and family therapist, Mathis Kennington, Ph.D., says attention to mental health conversations is more visible due to what everyone is experiencing during the pandemic: uncertainty, which is why people are experiencing fear, anxiety and depression.

“It’s very difficult to consult with people to help them cope with anxiety when they don’t know if they’re going to be able to stay in their home, right? So, therapists and mental health practitioners and doctors are having to find new ways to help people cope with symptoms of poor

JUNE 2020

mental health right now, because…this is unprecedented for everybody,” Kennington says.

Going back to Maslow’s Hierarchy of Needs, a person’s basic needs must be met before their psychological and self-fulfillment needs, because until then, all other needs are considered secondary. According to SimplyPsychology, these basic needs, such as food, water, warmth and rest need to be met for the human body to function properly.

“If you ask any therapist about this, they are going to tell you the same stuff: mindfulness, grounding, breathing techniques, etc. None of that shit works right now. It just doesn’t. The only thing that I have found to be helpful, right now, is a sense of solidarity,” Kennington

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depression symptoms — a lot of fear — are very aware of those feelings now, and they understand how arresting they can be,” Kennington says.

Peter Craig, a therapist from Austin Professional Counseling, says there is more appreciation for mental health and acknowledgement for how it plays a vital role in one’s physical health.

“If you’re carrying a lot of stress from unexpressed emotions or feeling like you can’t express how you feel, that actually shows up in your body as stress in your nervous system,” Craig says.

“I do think the mental health effects of lockdown are pretty intense for some people,” Craig says. “Some people might have the luxury of enjoying a little more time and space with their family or loved ones, but a lot of people are experiencing extra stress.”

Relationship issues because of COVID-19 are more complex, because, since people have been social distancing and staying home, there is more pressure on relationships to survive virtually, which can make those

says. “What I mean by that is you have to be connected right now to somebody or a group of people that are experiencing the same thing that you’re experiencing.”

Connecting with others who are experiencing similar situations and feelings allows one to be provided with a sense of connection and transcendance to an issue that they are suffering with, Kennington says.

“Mental health is extremely important to overall health. It’s as important as how the body functions right, because how we feel directs the choices that we make throughout the day,” Kennington says.

Because of this, many clinicians are organizing groups that will allow for people to meet others that are going through similar situations, whether it be a job loss, surviving COVID-19 and more.

“People who never really experienced or maybe don’t really connect with the experience of anxiety symptoms,

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“If you ask any therapist about this, they are going to tell you the same stuff: mindfulness, grounding, breathing techniques, etc. None of that shit works right now. It just doesn’t.

The only thing that I have found to be helpful, right now, is a sense of solidarity.”

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Kennington, who says his business initially dropped and then sharply increased from COVID-19, also utilizes telehealth.

“It deals with the problem of access,” Kennington says. “Most of the population probably didn’t really understand that telehealth was a very specific aspect of mental health or even until COVID.” With telehealth, Kennington says it is more complex than simply hopping on a video call with a counselor, as there are telehealth training requirements. Since there is beginning to be more public awareness of the access of these virtual services, Kennington also reckons it will have a place in the future.

Craig says conversation surrounding mental health is becoming normalized, especially since the effects of COVID-19. Older generations used to view counseling as a confidential experience, whereas younger generations view therapy and counseling as a way of personal growth, optimization and are more open about their experiences with therapy.

Even though both therapists remark on how the effects of COVID-19 can be difficult to cope with, Craig says one of his recommendations is to find time for physical movement, whether it’s going for a long walk, jogging or even having a dance party for 30 minutes.

Another way to cope with the stress is to prioritize quality time with the people you are quarantined with and be present with one another, without devices, he says.

“I’m just wanting everyone to be kind to themselves.

This is just a really hard time, and there’s uncertainty which makes us scared and fearful. And try practicing being kind to our experience,” Craig says.

There are a lot of people pushing for optimal productivity and taking advantage of the extra time we have to learn a new language and work on extra projects, but this isn’t a requirement, Craig says.

“If you want to go for that — great, but [you] also want to give people permission like, ‘Hey, just surviving right now — that’s an accomplishment,’” Craig says. “This might actually be a really good time to slow down and reflect on your life, and, you know, just be really present with making meals and being in front of the person that you’re with. So, just kind of having permission to not have to do all these things, which is to be okay as you are.” afm

relationships even harder, Craig says.

Craig, who is now using secure video platforms to continue business, says he thinks there will be a growing place for virtual counseling, or telehealth, even after COVID-19, as our society becomes more digital.

Telehealth, according to Mayo Clinic, is “the use of digital information and communication technologies, such as computers and mobile devices, to access healthcare services remotely and manage your healthcare.”

“I mean, in-person is much more satisfying for human connection,” Craig says. “So, I think telehealth is going to increasingly have a place, but there’s nothing like sitting across from somebody — it’s not really the same.”

Craig says, for some people, going to an office away from their own space is somewhat of a ritual, and it could be difficult to substitute that with a virtual experience.

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

WELLNESS AUTHOR

Caroline Betik

THE FREEDOM OF ORAL IMMUNOTHERAPY n OIT provides life-changing experience for Austinites.

JUNE 2020

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M

ost people may recognize the scene from the famous 1987 movie, The Princess Bride. The courageous and witty Dread Pirate Roberts, also known as Westley, claims to have built an immunity to the poisonous iocane powder after winning his childhood love, Buttercup, back in a battle of the wits.

While this fairytale is no more than a made-up story filled with

adventure and romance, it is not too far off to think Westley’s ability to build a tolerance to this poison can actually be done. In fact, a process called oral immunotherapy (OIT) does just that, and Major Jaimes, a seventh grade boy from Austin, went through the treatment for his severe dairy allergy — then wrote a book about it.

Second of four, Major was born with many allergies which caused him to have hives and rashes all over his body. Besides dairy, he grew out of most of them.

After a friend suggested trying a hydroxylase formula which acts as an amino acid base to break down the formula, Major’s mom, Jill, says within a week he was much better.

“We realized, though, even when someone would eat chocolate and then kiss him on the cheek, he would end up with a big hive on his cheek,” she says. “Over time, we realized he was severely allergic to milk.”

Their family adjusted to keep their home safe by living a dairyfree lifestyle. They give up foods like macaroni and cheese and Goldfish crackers to accomodate for Major. Jill learned to bake and cook dairy-free, and Major went to school with friends who learned about his allergies and always looked out for him.

Nonetheless, Major says it was annoying to have to constantly watch out for dairy when he went out with his friends. Even food that was cooked in the same pan as dairy could result in an allergic reaction.

“I remember one time in fourth grade, someone had a birthday during school and brought popsicles with lime and coconut.

The coconut had dairy and the lime did not,” Major says. “The first popsicle I had was lime, but the

IT HAS BEEN AMAZING TO GIVE EVERYONE THE FREEDOM TO EAT DAIRY, AND FOR ME, I DON’T HAVE TO WORRY ABOUT HAVING A PANIC ATTACK ANYTIME HE GOES TO A SLEEPOVER OR ON A SCHOOL FIELD TRIP. IT ALWAYS BRINGS TEARS TO MY EYES TO THINK ABOUT HOW MUCH IT HAS CHANGED FOR EVERYBODY.”

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

n WELLNESS second time was coconut. I only had a few licks but didn’t like it, so I gave it to my little brother.”

Later, Jill saw her son with puffy lips and connected that Major must have had a coconut popsicle.

They went to the nurse and were given an EpiPen before calling his allergist.

A year later, Jill and her husband began reading into OIT, or oral Immunotherapy.

OIT treatment is a process where patients are given small, incremental amounts of the food allergy to decrease sensitivity over a period of about six months, according to Texas Allergy. The primary goal of OIT is to be able to consume a full serving (of the allergen) without experiencing a reaction.

“When he [Jill’s husband] sent me articles, we searched online and found a doctor who was from Dallas and transitioning to Austin who was doing one clinic day a week,” Jill says. “So we just lucked out that we happened to have someone available when we were looking.”

Dr. Stacy Silvers is one of the few allergists in the country who offers OIT and serves the Dallas and Austin area. Major started oral immunotherapy with Dr. Silvers in fifth grade.

“When my mom and dad first mentioned it, I thought they were literally going crazy,” Major says.

“It sounded scary, I mean, your parents telling you to eat what you’re allergic to so that you’re not allergic to it anymore. That was kind of hard for someone my age at the time to think about.”

Major wrote a book titled My OIT Journey as a resource for kids with allergies. His hope is to educate kids on the process of OIT and help them decide if it is something they want to try.

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In Major’s book, he documented his successful journey with OIT. From starting the process only by drinking a few tiny drops a day to drinking 3 ounces of milk every day, Major can now drink and eat dairy products.

Major says OIT impacted his life a lot since he no longer has to ask questions in the cafeteria and he can eat anything he wants to eat.

“My dad kept talking about the ice cream Moose Tracks, and I kept thinking he was lying about it until I actually tried it,” Major says. “It’s great! Reese’s Pieces are good, too.

Man, and pizza.”

Jill says from a family perspective, OIT is a win for them

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all.

“It has been amazing to give everyone the freedom to eat dairy, and for me, I don’t have to worry about having a panic attack anytime he goes to a sleepover or on a school field trip,” Jill says.

“It always brings tears to my eyes to think about how much it has changed for everybody.”

A number of allergens can be treated using OIT, and the large majority of patients are children.

However, adults can be treated using OIT also.

JoEllen Clark, a friend of the Jaimes family, developed an egg allergy after having children. A few years before she began OIT,

she talked to Jill about Major’s experience.

“I read about it about seven years ago, but at that time there was no doctor in Austin, and it all seemed experimental,” Clark says. “When I talked to Jill about what Major was doing, it gave me an opportunity to actually know someone who had gone through it. So, that kind of spurred me to go ahead and try it.”

Like Major, Clark says her OIT process was also relatively smooth, finishing the four-phase treatment without any significant issues.

However, she says there were a couple times she still needed an EpiPen throughout her process.

After taking the daily dose of the allergen, a patient is required to participate in a two-hour

observation period with the goal to keep the core body temperature stable as the body digests and metabolizes to allergen. High activity and mobilization may cause a reaction to occur.

One day, after Clark finished breakfast with friends where she had some scrambled eggs, she says she didn’t think about the eggs she had earlier that morning and decided to go for a walk.

“Of course, I was already pretty far away from the house before I started having reactions, and that kind of scared me straight,” Clark says. “It was really early on, and I wasn’t being as careful as I should have been, you know. There is a two-hour waiting period, and you shouldn’t mess around with it.”

For some, this two-hour period may be a barrier for people doing OIT. Texas Allergy recommends to take the dose about an hour before you start getting ready for bed.

Reactions, however, are different for each patient.

For Major and Clark, OIT was a successful journey. While they still need to take a full dose of their allergen everyday in order to continue building their immunity, Clark says it is worth it.

“I am seeing how much allergies can mentally affect people. It is a real stressor on their everyday lives,” Clark says. “So, this is a huge relief in that sense. It is definitely worth it — once a day to take a little bit of something in order to not worry about what I eat.” afm

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

WELLNESS AUTHOR

Cindy Present, Wellness and Fitness Director - Lake Austin Spa Resort

LIVING INTENTIONALLY WELL

L

ike many of you, I’ve spent over two months doing my best to quarantine, shelter-athome and stay in our small family “bubble” as our son refers to our social limits. I’ve tried to stay calm after a job loss, settle our displaced college kiddo back home after three years out of state, steady a lamenting senior, while supporting my stressed-out husband, a small local business owner.

On a daily basis, the goal has been to rise, shine, create routine and stay sane and healthy through it all — and hopefully still speak to each other at the end of the day!

n How being present in your athletic pursuits can improve your overall well-being.

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I’ve never had a tenure of unforseen time like I’ve had during the past months. I’m an individual that fills each and every second to the maximum — training for events; training others for personal goals; leading small group, community fitness classes; working as the cofounder of a 501c3 and as a full-time wellness and fitness director, partner, mom,

daughter and caretaker of 90-yearold parents.

If I’m not sleeping seven hours a night, I’m moving and hustling. It’s always been my goal to make the most of every day I’ve been given — because that could change on a dime.

Thus, when life unexpectedly and mandatorily pushed “pause,” I had a decision to make: I

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could scratch and claw my way through the turbulence, or I could ride the wave and make it my objective to keep my face to the sunshine. These several months of unknown and uncharted territories could suddenly become the biggest gift of time or go on record as the most stressful, bewildering and unproductive.

It was that realization in which “intentionality” became my best ally.

Physically, I’ve always been extremely intentional. My training plans are meticulously programmed, periodized, calculated, precisely peaked and tapered. Workouts are premeditated, formulated and journaled — the rigor assisting me in always doing my best to stay as physically strong as possible to achieve my personal peak performance and results — and then resetting the bar and striving to do it at a higher level next time.

Like many of you, programming myself for maximal physical strength is my M.O. Mental strength has always been second nature to me as well. As an endurance and adventure sports athlete, I’ve always enjoyed the benefit of the body completing what the mind could endure.

I’d physically train hard and mentally become stronger, or more “stubborn” as my husband would sometimes coin it.

And he was right, but it was working.

Years of Ironman, marathon, distance and sprint training were most intriguing to me as my mind had to transform in order for my

WHERE THE MIND GOES THE BODY WILL FOLLOW.” – Arnold Schwarzenegger

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

n WELLNESS

body to accomplish a long checklist of goals.

Reflecting on that intense training chapter of my life, I now understand that personally, the mental strength I pursued through physical activity was not strength per se. It was determination, grit and drive — not a state of being or a practice that would bring peace, presence or emotional release. In fact, mental fortitude in endurance sports for me was almost the opposite — an intensity to overcome, out-pace and control my circumstances rather than being one with them.

During COVID-19 quarantine, like many, my workout pattern turned to home-based activity.

However, after being socially confined and highly stressed, I knew that just physical fitness would not get me through this unprecedented global health chapter. It would be important to focus on my mental fitness as well — and not simply moxie, stamina

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and fortitude, but on a deeper emotional level of tranquility, fulfillment and serenity.

Daily, each physical activity I intentionally paired with a mental wellness opportunity — not “strength.” I’d already proven I could be mind-strong. But instead, I gave myself opportunities for dopamine and oxytocin to release and calm and reset my mind while decreasing stress and the inflammatory rush of cortisol. Yes, being active could handle a certain amount of this, but if I could get even a higher “dose” in a time when peak health and immunity is a must, shouldn’t that be my ambition?

The answer was absolutely.

Intentionally, I found myself replotting my run course so I could sustain the most nature and water visibility as possible. Scientifically, I know that nature and water have huge mental wellness components, so purposefully creating a course to take that in was a must.

I took out the ear buds and

was determined to listen to the environment. In addition, believe it or not, I made myself run slower.

No one was counting pace times.

Who cared? Not for this run. It was mental. How many birds could I see? Even better, how many did I hear? What kind of trees were on my path? Flowers still blooming? I realized I hadn’t even noticed these things in months.

After I ran, I didn’t rush back indoors on to the next task as usual. But instead, and again, I became intentional with my plan.

I took 10 minutes to lie supine on the curb in silence, watching the clouds, fascinated with their shapes and patterns, feeling the breeze, listening to nature and immersing

myself in sensory awareness.

I left that run — and many since then — feeling more revived and relaxed than I had in years, not because I ran as fast as I could and was “spent,” but because I deliberately set out to benefit my mind and body. It is an equation that, as a fitness and wellness professional for decades, had not been made privy to for the sole reason no one has wanted to talk about mental wellness for the sake of sounding weak. However, as we move forward post-COVID-19 and the pursuit for optimal health and immunity is most coveted, it is a “prescription” that many of us can apply to find our highest strengths. afm

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

WELLNESS AUTHOR

Monica Hand

RED LIGHT, GOOD LIGHT n All you need to know about red light therapy.

F

or some, red light therapy (also known as photobiomodulation or low-level light therapy) can sound like a dream come true.

With benefits allegedly ranging from a cure for muscle soreness to slowing the signs of aging, it can also sound like it’s too good to be true.

But there are actually promising studies out there that support some of the major claims about the light treatment, so knowing what it’s all about can help anyone navigate the red light therapy trend.

Since then, the red light has been tested against numerous medical and cosmetic issues with various levels of success.

How Does it Work?

Red light therapy uses LED bulbs to transmit the low wavelengths of red light deep into the skin. When exposed to these low-level wavelengths, the body biochemically reacts in ways that boost the levels of energy in cells which speeds up productivity and repairs. The light increases blood flow and stimulates the production of collagen and adenosine triphosphate (ATP). This is what evens out skin tone and reduces the appearance of wrinkles and scars. The red light treatment is focused on cell-level repairs and healing.

What is RLT? While the benefits of RLT are still being researched, there are many studies that have promising results for a plethora of cosmetics and a few medical conditions.

Originally, RLT was used to help plants grow in space.

Researchers found that wavelengths of red light promoted energy metabolism in the cells which allowed for plant growth and photosynthesis without proper sunlight.

It was then that the light techniques were studied for use on human cells, in hopes that the light would promote cell growth and energy the way it did for plants.

They hoped that this could not only help medical issues on Earth but also help astronauts who experience abnormal cell functions and bone density loss while in micro- to zero-gravity situations.

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How is it different from other light therapies?

LED light bulbs emit specific wavelengths that can penetrate skin in different ways. The color of the LED light can provide different benefits. The most common of these are blue, white and, of course, red. Each has its own benefits.

Blue light is most commonly used for acne as it works best at eliminating excess oil and acne-causing bacteria.

Blue light has also been used for actinic keratoses (AKs) as the treatments can purge precancerous lesions while leaving surrounding tissue unaffected. White light is actually used in some cases for clinical depression and

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seasonal affective disorder.

These LED treatments are noninvasive and nothing at all like laser treatments. There are all kinds of light therapy and laser therapy treatments. To learn more, ask your dermatologist about what might be best for you.

What benefits does RLT have?

Red light therapy can be found at many salons, dermatologists and other doctor’s offices, but each place uses them for different purposes.

Studies support these red light benefits: Acne – While blue light therapy is most common for acne treatments, RLT has also shown to help eliminate excess oil production and acne-causing bacteria.

Muscle recovery – A 2014 study found that pre- and post-workout treatments can reduce strength loss and muscle soreness, while another more recent study found that the

treatments can reduce knee muscle exhaustion.

Pain and inflammation – Researchers have found that RLT is effective for pain relief from issues such as osteoarthritis, back pain, rheumatoid arthritis, torn meniscus and minor pains.

Skin conditions like psoriasis – While this is still being researched, the use of RLT can help with psoriasis, though using it alone to treat the skin condition is not yet effective. However, NB-UVB phototherapy is most commonly used for psoriasis treatments.

Cosmetic skin issues – Due to the ability to increase collagen, RLT has shown to reduce the signs of aging like wrinkles and sun spots. The treatment is also used to reduce pore size, skin decolorization (pigmentation) and scarring.

What are the risks?

While the studies are still being conducted in some realms of the light treatment, there have been few cases of harsh side effects from the light itself. A few cases of burns and blistering have occurred, but most of these have been attributed to faulty bulbs or at-home products and once from someone falling asleep under the lamp. It’s important to follow any directions from at-home products to the T and talk to a doctor or dermatologist when it comes to the uses for more clinical conditions.

RLT is a noninvasive treatment and is not at all like laser therapies.

If interested in learning more or trying it out, reach out to a local dermatologist or doctor. There are several products that offer FDAapproved, at-home treatments, but some can be rather pricey. afm

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

WELLNESS AUTHOR

Emily Effren

With COVID-19, when you have some sort of underlying comorbidity like hypertension, high cholesterol, heart disease pre-diabetes, Type 2 diabetes… all of these things are basically manifestations of the standard American diet — people eating processed and refined foods, too many animal and dairy products that have all the weak building blocks that promote inflammation and disease.

We now understand that 70 percent of our immune system resides in our gut and it’s all dependent upon the ecosystem that you are cultivating in your gut. Are you eating a vast variety of fruits and vegetables, whole grains and beans, nuts and seeds that have, between them all, billions and billions of different types of fiber, or are you eating processed refined foods and animal products and dairy products and a minimal amount of plants?

Eating processed and refined foods can lead to a leaky gut, which can in turn lead to autoimmune diseases and a weakened immune system. I can’t say enough about how whole food, plant-based nutrition can boost immunity in combat COVID-19.

WELLNESS

FAQ

LIVING PLANT BASED n Austinite Rip Esselstyn shares the importance of a whole food, plant based diet and how it can boost immunity during COVID-19.

Q: How can plant based nutrition, such as that of the Engine 2 diet, boost immunity and help combat COVID-19?

Q: Could you go into more depth on how processed foods could lower or alter our immune system?

A: The best thing you can do to create a fortress of

immunity within your body is to be, not just plant-based, because plant-based isn’t enough, but to be whole food, plant-based. In a whole food, plant-based diet, you’re getting protein, unprocessed, complex carbohydrates and all of the essential fatty acids you need.Whole, plantbased foods have 64x more antioxidants than animalbased foods. Antioxidants are very potent and antiinflammatory in nature.

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A: Thinking about processed foods, whether it’s fried

chips, white bread, white sugar, white rice, doughnuts, bagels, soda pop — all these processed foods are, for the most part, empty calories. They don’t have the full complement of fiber in any at all which is going to be crucial for cultivating that healthy microbiome. They don’t have the full complement of vitamins, minerals and antioxidants. So they’re a refined, processed, weak food that are a shell of their former, whole-food selves.

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bunked. It’s been disproven over and over again and it’s myth persists today. Everything has protein in it, whether it’s kale, spinach, black beans, oats, bell peppers, etc.

As human beings, we only need between 5-10 percent of our calories coming from protein, so this whole notion that you’re eating a whole food, plant-based diet and you’re somehow going to be deficient in protein is absolute nonsense.

Q: For those who struggle to eat plant-based foods, what are some simple ways people can ease in a plant-strong lifestyle?

A: Find four to six meals that you

absolutely adore that are on the menu right now and figure out some ways to make them, what I call, plant-strong.

Q: In addition to boosting immunity, how else can a plantbased diet affect your body?

A: It’s the best way to find your ideal

weight. The caveat there is, it has to be a whole food, plant-based diet — not a junk food, plant-based diet.

It’s also the best way to protect and arm yourself from chronic diseases like heart disease, diabetes, life obesity, cancer, etc. These are all manifestations of us eating weak, problematic and insidiously destructive foods for breakfast, lunch and dinner for weeks and months and years at a time and then our bodies give up the ghost. If you have these diseases, it’s the most effective way of treating them and getting to the root causation of all these diseases.

Q: When some people hear plant based, they tend to worry about taking in too little protein, what are your favorite protein packed plant based foods?

A: I don’t have any — everything I eat is packed with

the perfect amount of protein that my body needs.

That’s the biggest boogie man that’s out there, that somehow when you’re eating plants, you’re not going to get enough protein. All proteins are chains of amino acids. There’s basically 20 amino acids, and of those 20, nine are considered essential, meaning that our bodies can’t synthesize them on our own — we have to get them from food. All of these building blocks, all of these amino acids, originate from plants so it’s the mother source for protein. It’s got the perfect complement; perfect assortment of these amino acids, and even the nine essential amino acids. So, this whole notion that A) that plants are inferior or B) that plants don’t have the complete essential amino acid profile, is actually it’s

Q: Why do you refer to a plant based diet as a plant-strong?

A: Plant-strong is a double entendre — people think you

can’t eat plant based and be strong and be virile and it’s completely untrue. I want people to know that you can eat plant-based and be strong. So, by eating a whole food, plant-based diet, you’re essentially eating plant-strong.

When you’re eating this way, you’re going to be your strongest, best, fittest and healthiest self. afm

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

FITNESS AUTHOR

Emily Effren

REOPENING THE DOORS n Planning their reopenings, two local gyms and studios tell us how they are going to keep their facilities safe to continue Austin’s community fitness.

O

ne of the most unique aspects of the Austin community is our ability to adapt and take any situation in stride. When COVID-19 took away our gyms, we resorted to at-home fitness and spent more time outside (safely). However, gyms and studios are slowly beginning to open their doors again — taking many safe precautions.

After closing a few days before Austin’s official stay-at-home order, Castle Hill Fitness moved to an online platform, utilizing videostreaming services to hold classes virtually.

“We jumped on the Zoom bandwagon with all the rest of

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the world,” marketing and brand manager of Castle Hill Fitness, Amy Rogers, says.

Recognizing that the pandemic was going to force gyms to make serious and long-term changes, Rogers says Castle Hill Fitness has invested in a few necessary adaptations for the gym to be as secure and disinfected as possible.

“We’re reconstructing barriers, not just putting signs on every other machine,” Rogers says.

In addition to limiting their hours and requiring members and employees to wear masks, Rogers says they are building a new way for members to continue their fitness safely — with individual workout pods.

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“We’re constructing what we’re calling ‘Personal Workout Pods,’ where we’ve got 8-foot plywood and plexiglass walls that are dividing each of the spaces,” Rogers says.

“Each of them has their own disinfectant equipment, and we’ll have an air filtration system built right into the space.”

Each of their individual workout pods are going to be available for booking online through their user-friendly website by members and personal trainers by the hour, Rogers says.

This special adaptation will limit the number of spaces and areas in the gym people will be going to, Rogers says.

“We’ve even purchased two

heavy-duty foggers,” Rogers says.

“They’re disinfectant foggers that we will use nightly to disinfect the entire building in one shot — in addition to the regular disinfecting that will happen after every appointment that comes into one of those pods.”

Since virtual classes have been a success, Rogers says they will be continuing to offer virtual fitness classes online even after their reopening in mid-June for those who have enjoyed the convenience, or if they are not yet comfortable with coming in.

Implementing three different sets of protocols for their staff, studio and riders, Love Cycling Studio, at the time of press, has planned to reopen their doors again on May 25.

“We also are requiring employee temperature checks before coming into the studio for your shift. If you are an instructor, you will have mandated temperature checks prior to coming into the studio to teach your class. If you are a front desk employee, you will have mandated temperature checks prior to checking in for your shift and during shifts,” Love Cycling Studio owner Stephanie Kincheloe says.

As for sanitation, Love Cycling Studio will be implementing a preopening sanitation process, duringand post-class sanitation process and closing sanitation process.

During these cleanings, they will be wiping down the entire studio with an 80-percent or higher alcoholbased sanitizing spray, being sure to spray high-touch points such as studio benches, lockers, door knobs and more.

Similar to Castle Hill Fitness, Love Cycling Studio will also be using a fogger to clean. It will contain a medical-grade chemical that kills viruses with a seven-day efficacy, Kincheloe says.

“It has a 99.999-percent kill rate

for the viruses listed, and one of them is COVID-19, and the ability to use the fogger means that we get into all the nooks and crannies and crevices that you’re not normally able to get to with just a wipe-down,” Kincheloe says.

An appealing aspect of their new, medical-grade chemical fogger is that it is odorless and dries quickly, which will provide a layer of protection, Kincheloe says.

“My belief is there is never a guarantee that any entity can provide to the public that we’re 100-percent safe, because we only know what we’ve been provided

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in terms of information, right?

So, there’s never a guarantee,” Kincheloe says. “But I do feel like we have an obligation as a facility where people from the public will be coming in to provide the safest environment possible.”

Kincheloe says the studio is going to do their best to exceed mandated standards, but they are also looking to their community to be personally responsible to support these necessary protocols and continue being good neighbors.

“I’m very positive that we are going to survive and come back stronger than ever,” Kincheloe says. “But it would not be possible without our community and our team.” afm

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

FITNESS AUTHOR

Frederick Surgent

HOW RUNNING MAKES YOU SMARTER n Most know the many benefits of running, but there are more than just the physical ones.

I

ncreased muscle mass, efficient and protective functioning of the cardiovascular system, weight control, increased bone mass, reduction in degenerative disease and positive mood states are just a few of the benefits of participating in exercise.

While both anaerobic and aerobic forms of exercise are beneficial and should be included in any exercise program, aerobic exercise (swimming, cross country skiing, cycling, walking, jogging and especially running) has significant positive effects on the brain. Furthermore, changing the environmental setting — such as running in the mountains, near streams, off trail, in valleys, etc. — and challenging the body during runs — such as increasing the tempo of a run, setting a personal best in training, pushing beyond on some training days and running over rough terrain — are all related to

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effective strategies for improving brain function.

Running is especially good for adults and those in their elderly years, as it promotes neuroplasticity of the brain. This is more important as we age because of the loss of neurons and declining memory function that usually takes place.

Along with the dynamic neural plasticity changes in the brain that are engendered from running, several other adjustments are also going on. Summarizing what neuroscience has discovered about the brain in recent years, here is how running can make you smarter.

Increases Blood Flow. Because of increased blood flow, additional oxygen and glucose are supplied to the brain for nourishment, efficiency and fulfilling the need of this organ to operate. The greater the blood flow to the brain, the more apt nerve cells are to receive these vital substances for operating

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efficiently. Restriction of any of these materials to brain cells could cause serious future problems. Even small reductions weaken the brain, causing future deterioration to this organ.

Maintains Brain Mass. The purpose of brain-derived neurotrophic factor (BDNF) is to increase neurogenesis (creation of new neurons) and produce more efficient connections and communication between neurons. Nerve cells can continue to expand and increase even though there is shrinkage in the size of the brain as we age. Running and other aerobic exercises not only increase BDNF but also new blood vessels and mass to the brain. Therefore, brain shrinkage is minimized.

Enhances High-Level Thinking.

Current research shows that functional connectivity (neurons connecting with other neurons) is greater in runners than in sedentary individuals. Synchronization of neuron connections may lead to higher-level thought processes.

Supports Learning and Memory.

The hippocampus, an area of the brain that is responsible for memory and emotion formation, begins to shrink in size as we age. One of the most effective ways to preserve hippocampal tissue is through exercise. Running, especially intense running, is one of the better ways to do this.

Forces Us to Think Differently.

Studies have also demonstrated that enriched environments positively affect brain function. Running in an environment that utilizes the many senses of the body to feed information about the diversity of the environment and the landscape may stimulate positive brain changes. Furthermore, such skills as monitoring the course, planning a strategy during the run, navigating the course run, thinking about previous runs and performing the many motor skills to change pace or movements throughout the course are all mentally challenging situations encountered by the runner.

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Increases Alertness. Exercise enhances brain waves. Using an electroencephalogram (EEG), which demonstrates electrical impulses, it was determined that aerobic exercise augments brain activity, causing a more acute state of readiness and response to the environment. Along with this more alert state, aerobic exercise has been determined to positively affect the visual cortex that may influence perception and decision-making.

Running offers many opportunities for challenge in order to maintain a healthy body and mind. It’s also one of the most effective and accessible forms of aerobic exercise — so lace up, and get going! afm

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FITNESS AUTHOR

Emily Effren

NO GYM? NO PROBLEM. n Austinites are getting creative to get the most out of their workouts while gyms have been closed.

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ince many ATX gyms and studios closed their doors in the middle of March due to COVID-19, Austinites have had to figure out how to get in their daily workouts and manage their fitness without the special machines and weights we all are accustomed to and hold so close to our hearts.

But, as expected, the fitness community flourished. Austinites got creative with their workouts — utilizing random objects around their homes to make sure they stayed on top of their fitness.

We even made an Instagram highlight under the hashtag, #athomeworkout, to compile some of the coolest workouts we saw on IG.

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Kelly Baptista, a functional nutritionist and personal trainer who posted a video to her Instagram balancing with two chairs for an ab workout, says she’s taken this situation on as a challenge.

“When the gyms shut down, I kind of took a step back,” Baptista says.

“I accepted that situation and I was like — I have two choices. You know, I can kind of just sit back and let the time pass me by or I can really just go full force, and take this time to better myself, so I just embraced it.”

Baptista says she, too, has had to get creative, using household items like towels, chairs, broomsticks, laundry detergent and even a backpack full of books to use as extra weight and to add to her workouts.

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K E L LY B A P T I S T A

“A lot of people think, ‘Oh — you’re not gonna get an effective workout’ but really, you just need to adapt it,” Baptista says.

For example, Baptista says if someone uses a can of beans as a weight, upping repetitions on one’s normal set could be a good adaptation and still allow that

person to have an effective workout.

Since many people do not have access to weights at home and many stores sold out of workout items, the gym she trains out of (preCOVID-19), Evolve in southwest Austin, allowed for clients to take some of the dumbbells to use temporarily at home during the

pandemic. Other local gyms have taken to this idea too, such as Love Cycling Studio, Castle Hill Fitness and Atomic Athlete renting out or letting clients borrow equipment for the time being.

In addition to using resistance bands and shadow boxing, Karishma Patel, an ATX health and fitness

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WHEN THE GYMS SHUT DOWN, I KIND OF TOOK A STEP BACK. I ACCEPTED THAT SITUATION AND I WAS LIKE — I HAVE TWO CHOICES. YOU KNOW, I CAN KIND OF JUST SIT BACK AND LET THE TIME PASS ME

BY OR I CAN REALLY JUST GO FULL FORCE, AND TAKE THIS TIME TO BETTER MYSELF, SO I JUST EMBRACED IT.” AU S T I N F I T M AG A Z I N E

n FITNESS

K A R I S H M A PAT E L

I’VE HONESTLY SEEN MORE PEOPLE DURING THIS TIME THAN I EVER HAVE OUTSIDE WALKING AND EXERCISING. IT ACTUALLY MAKES ME REALLY HAPPY TO SEE PEOPLE WORKING OUT AND STAYING HEALTHY.”

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enthusiast, has also gotten creative while spending more time inside at home.

“I even use Just Dance as cardio sometimes on Apple TV,” Patel says.

“You just got to get creative and have fun.”

In addition to seeking workout routines from Instagram, Patel says she has been spending more time outside walking with her dog.

“I’ve honestly seen more people during this time than I ever have outside walking and exercising. It actually makes me really happy to see people working out and staying healthy,” Patel says.

Mercy Henderson, a registered nurse in south Austin and also a member of the ATX fitness

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community, says one thing that has helped her at-home fitness is maintaining a sense of community online and participating on virtual runs.

“It kind of gets you close to the same feeling that you are doing something with everybody,” Henderson says.

Connecting with her friends virtually, Henderson says these runs still allow her to feel the adrenaline and group energy she would typically get normally during a race.

“That has helped keep me inspired and motivated and, not feeling like it’s just me, you know—getting through a workout,” Henderson says.

Baptista, who says she will also

WE’LL COME OUT I THINK EVEN BETTER ON THE OTHER SIDE, AND WITH SO MUCH MORE GRATITUDE AND EVEN MAYBE SOME EXTRA COOL KNOWLEDGE THAT WE CAN ADD TO OUR LIFE.”

go on Instagram to find inspiration from other trainers, recommends making a schedule at the beginning of each week to help stay motivated while working out at home.

“We want to control so many aspects of our lives but here’s a situation that you literally can’t control. So, take a step back and choose how you’re going to react to it,” Baptista says.

Since our current environment is out of everyone’s control, Baptisa says adapting is important to stay motivated and positive.

“Just have fun and embrace creativity,” Baptista says.

Henderson, a mother of three, says it has been fun to include her kids during her at home workouts and get to spend more time with them throughout the day. “[It’s been] one of those fun surprises that’s come since this all started,” Henderson says.

In addition, Henderson says including fitness into one’s regular routine can be beneficial for mental health in addition to physical health.

“If we can just do something for

MERCY HENDERSON

ourselves every day to give back to ourselves because we are under a lot of extra stress right now and being able to continue to motivate and inspire each other — we can get through it,” Henderson says. “We’ll

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come out I think even better on the other side, and with so much more gratitude and even maybe some extra cool knowledge that we can add to our life.” afm

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

FITNESS SPONSOR

Crossfit Central

PHOTOGRAPHY

Brian Fitzsimmons

WORKOUT OF THE MONTH n Whether you have access to large equipment or just a set of dumbbells, Crossfit

Central is sharing with our readers a crossfit style workout that can be done at the gym or easily modified in the safety of your own home. Try it out for yourself.

BARBELL STRENGTH

(Every 2 minutes x 6 sets) 2 CLEAN DEADLIFTS + 1 SQUAT CLEAN EXPLANATION: Every 2 minutes you will complete the above complex.

Your goal is to build in weight over 6 sets to get as heavy as possible for the day on that complex.

SCORE: Your score for this portion is the maximum weight successfully lifted.

STRATEGY: For the Clean Deadlifts, you will grab the bar where you normally clean from with an overhead grip. Feet are underneath the hips with your back flat and shoulders slightly over the bar. While maintaining a flat back, stand the bar all the way until your shoulders are behind the bar at the top. You will complete 2 Clean Deadlifts and then without letting go of the bar, complete 1 Squat Clean.

For the Squat Clean, it is a deadlift, big shrug and drop under the bar into a front squat and then standing all the way up. Make sure to keep that bar close to you the entire time.

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HOME OPTION: 2 DUMBBELL DEADLIFTS + 1 DUMBBELL SQUAT CLEAN STRATEGY: For the DB Deadlifts, you will start with the DBs on the grounds, feet under the hips, with the heels down and hips and knees bent. The DBs are outside of the legs and your arms are straight with your chest up and back flat. Lift the DBs by driving into the ground with your heels, keeping your arms straight and chest up the whole time. Stand all the way up at the top and to lower send your butt back and keep your back flat. Only one head of each dumbbell needs to touch at the bottom.

For the DB Squat Cleans, the dumbbells will be taken from the ground with the weights just outside of your feet or in between your feet. Hinge at the hips but keep the chest up and back flat. As you drive through your heels up try to keep the dumbbells close and avoid during a bicep curl. Pull yourself down and under and catch the dumbbells on your shoulder in a full squat.

Make sure your heels are down and stand all the way up at the top.

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

n FITNESS

METCON

(30-20-10 + 500m Row after each round) HANG POWER CLEAN 95/65 ALTERNATING LUNGES RIGHT + LEFT=2 EXPLANATION: This is a descending ladder 3 round workout. You will start with 30 reps of Hang Power Cleans, 30 Alternating Lunges, and then a 500m row. On the second row you will decrease to 20 reps and on the last round you will complete 10 reps of each movement. Make sure after each set of lunges, you complete a 500m row.

SCORE: Your score for this workout is the time it takes you to complete the ladder.

STRATEGY: On the Hang Power Cleans, the barbell will be taken from above your knee. You will hinge at your hips but keep your back flat and chest up. Using your hips, you will jump, shrug and pull yourself under the barbell catching it in a quarter squat in the front rack position.

Avoid doing a reverse curl as much as possible.

For the Lunges, this is a bodyweight lunge and you can either step forward or backwards on your lunge. Make sure you take a long enough step so that your front heel stays down when your back knee touches the ground.

Do not let your back knee slam into the ground. Instead lightly touch the ground with your back knee and don’t allow the forward knee to cave in. Keep the chest up and belly tight the whole time.

For the Row, make sure you keep your back flat and create big pulls on the rower. Drive through your legs and pull hard.

SCALES: Scale the weight to make sure you keep your form sound. You should be able to do 12-15 reps unbroken on the Hang Power Cleans.

HOME OPTION: 30-20-10 + 400M RUN AFTER EACH ROUND DUMBBELL HANG POWER CLEAN 50/35 ALTERNATING LUNGES R+L=2 On the Dumbbell Hang Power Cleans, the dumbbell will be taken from above your knee. You will hinge at your hips but keep your back flat and chest up. Using your hips, you will jump, shrug and pull yourself under the dumbbell catching it in a quarter squat in the front rack position. Avoid during a reverse curl as much as possible.

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CORE

(4 Sets) 12 V-UPS REST 30 SECONDS On the V-Ups, hold your arms straight above the top of your head. In one movement, simultaneously lift your torso and legs as if you’re trying to touch your toes. Your torso and thighs should form a letter “V.” Lower your body back to the starting position.

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