Austin Fit Magazine May 2020: The New Normal?

AUSTIN FITNESS

GOES VIRTUAL PG. 24

TOGETHER

W H I L E A PA R T PG. 28

RUN

LIKE ROWE PG. 36

M AY 2020

THE NEW NORMAL?

How Austin Has Come Together While Being Apart

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THE GOOD STUFF

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COMING TOGETHER WHILE BEING APART

24 AUSTIN FITNESS GOES VIRTUAL MAY

36 RUN LIKE ROWE 6

2020

Contents Publishers Note 8 Editor’s Letter 9

HIGHLIGHTS

Digital Content 12 Exposure 13

Recipe 16 Healthy Take-Out Options 50

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HEALTHY TEX-MEX

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AUSTRALIAN FOOTBALL IN AUSTIN

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AT-HOME PILATES WORKOUT

NUTRITION

LIFESTYLE

WELLNESS

FITNESS

Seasonal Eating 14 Healthy Tex-Mex Recipes 16

Austin Crows 20 Austin Fitness Goes Virtual 24

Nomadic Matt 42 AHA Op-Ed 46 Preserving Mental Health 48

Back Strengthening Exercises 54 Working Out + Immune Systems 56

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

A Special Message from

the Publisher

Over the last 20 years, AFM’s mission and value has always been its focus on the health and fitness of our community. The content we deliver is paramount and the local stories we shine a light on have been our passion.

Our commitment to connecting our community together continues and is actually enhanced by this method of delivery. In fact, the feedback from our readers and customers alike has been overwhelmingly positive about our digital approach, especially now.

In many ways this new connection with you is more personal than ever and we are grateful for that opportunity. I hope you will subscribe to AFM so that we can be sure you will get your digital copy each month, wherever you may be. It’s easy and it’s free. And look for increasingly current content on our website including our new “Fit Talks” video interviews, our “Fit Wire” with fun, cool info and other surprises in the weeks to come.

Races are won on the hills and we know Austin and Texas are the best hill runners on the planet. See y’all at the summit!

Dear AFM Reader,

L

ast month I wrote to you about our April issue and how we intended to deliver AFM to those locations still open and accessible to you. I also described our efforts to provide our monthly issue digitally in the same format as the print magazine via a link on our website austinfitmagazine.com and delivered directly to our newsletter subscribers in their email box each month.

It has now become very apparent that the safest and most effective way to deliver Austin Fit Magazine to our readership is via our digitally replicated edition. The most obvious benefits are accessibility and convenience, since our monthly digital edition is now available on virtually all digital platforms. This means the magazine is available safely and securely any time and anywhere.

But that is just the beginning. We can now connect with more readers with an even wider variety of digital offerings. And as we also enhance our website to include daily, fresh and relevant content in addition to our monthly edition, we are now able to create even more value to all our constituents at a time when health, wellness and fitness are more important than ever.

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Warmest regards, Lynne

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2020

From the Editor

COURAGE COMES IN MANY DIFFERENT FORMS.

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lthough it’s not out of the norm for us, my boyfriend, Morris, and I have been going on a lot of hikes during quarantine.

Those that know him know he’s always down for an adventure. His latest idea was a hike down and through the Pedernales River in Johnson City with a couple friends. He mapped the route through Google Maps, finding the spot where we would start and how we would ultimately end at his family’s river house. He estimated it was around 4-5 miles and would take us just round five hours to complete.

I think the word “trek” better describes this adventure than “hike.”

At some points, we were walking in the river at about ankle-high water, stepping from rock to rock, trying not to sprain an ankle. At others, we were

literally swimming (more like treading water) while holding our backpacks above our heads. For the majority, we were waist-deep in the water, trying to keep our feet in front of us to keep from nailing our shin against all the rocks. It wasn’t easy or quick. The trip ended up lasting seven hours and was 11 miles total.

In the middle of our hike, one of our friends noted how this hike was almost a metaphor for the emotions we’ve experienced throughout quaratine.

At some points, you get in the groove, you’re cruising and feeling good. Then, seconds later, a rock comes up out of nowhere, hits you right in the shin and knocks you back down. At some points, you’re hopeful you’re close to the end, and other moments you feel like you’re never going to get there — I’m sure many of us have been experiencing similar feelings over the past month.

I was in a lot of pain toward the end of our hike. My feet were bruised and swollen, and my legs wanted to quit. Thankfully I had Morris to give me a hand as I struggled to climb over rocks and to spur me on to keep moving.

I think that’s an even better metaphor for how our Austin community has responded to COVID-19. This month’s Courage issue is your proof.

Courage comes in many different forms. It looks like healthcare workers putting their lives on the line, but it also looks like businesses adapting in order to help others struggling in our community, or neighbors who use their daily runs to deliver different items to those who need them in her neighborhood.

It also looks like fitness studios quickly pivoting to online formats to keep people active and exercising safely in their homes and continuing to support their members — or even non-members — throughout this time.

I’ve felt so encouraged and inspired as I’ve worked on this issue. What a comfort to know that rather than turning on each other, so many of us are going out of our way to love our neighbors. I hope this continues post-COVID-19.

It’s been a strange and even difficult last few weeks, but it’s good to know we’re in it together until the end.

Keep Austin Fit,

Kat Barclay EDITOR

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HOW TO EXERCISE IN THE HEAT SAFELY

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Why You Should Never

Little Ways to Make

SKIP THE SUNSCREEN

YOUR HOME HEALTHIER 12

2020

PHOTOGRAPHY

Exposure

PHOTOGRAPHER: EMILY EFFREN L O C AT I O N

Pennybacker Bridge Overlook

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

NUTRITION AUTHOR

Elaine Thompson

SEASONAL EATING AND MOOD BOOST Seasonal eating could give you that mental health boost you need.

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hile many people experience ups and downs throughout the year, even without seasonal affective disorder, studies show that symptoms from mental illness spike seasonally — which means for many, winter is marked by increases in anxiety, depression, eating disorders, OCD, ADHD and more. For most people, these symptoms drop in the summer.

The cause? As it turns out, there is a correlation to the nutrients your body is able to get in abundance during the summer — largely, vitamin D and omega-3 fatty acids.

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As much as the available daylight hours might make a difference, it might also be what you’re eating throughout the year.

People with seasonal depression may be put on medication or given light therapy, but often a change in diet is the key.

FOOD AND YOUR BRAIN

Diet has a huge impact on your brain — particularly in your hippocampus, which plays an important role in establishing mental health. Studies show that changes in diet can have a significant impact on this part of your brain, and eating seasonally can help you take control of your

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diet and align yourself with your external environment.

The natural cycle of the sun and the way plants grow is in sync with your body’s needs. Fall fruits can help your body transition to heavier winter produce, while spring vegetables, such as lettuce and other leafy greens, are full of water and vitamins to help your body revitalize itself after darker winter months.

Summer produce is usually hydrating (think watermelon and berries), keeping your body cool as you enjoy the sunshine.

However, according to Austinbased food author, Anand Bhatt, “Seasonal eating isn’t necessarily a function of what month it is but

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Bhatt suggests eating more “wintery” foods, such as squash and lentils, to give your body a carbohydrate boost.

CONNECTING SEASONAL EATING WITH OTHER LIFESTYLE CHANGES

“

maximize mental health benefits. As it turns out, yogurt might be a good place to start.

“Yogurt has a cooling effect on the body, and the probiotics will do wonders for your system,” Bhatt says.

Harvard researchers recently performed a study showing probiotics can ease symptoms of anxiety and depression by improving the balance of bacteria in your gut.

If you find yourself struggling with feelings of loneliness and exhaustion, or “adrenaline fatigue,”

EATING SEASONALLY CAN HELP YOU TAKE CONTROL OF YOUR DIET AND ALIGN YOURSELF WITH YOUR EXTERNAL ENVIRONMENT.” more about whether it is cold and dry out versus hot and humid.”

Bhatt recommends paying attention to weather typical of your own area in order to think about proper seasonal eating for yourself.

For example, Austin tends to stay warm and humid. Austinites can adapt their diets in such a way to

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Trent Morrison, a seasonal planner for Just Energy in Texas, explains that certain lifestyle diets, such as vegetarianism/veganism and eating organically, often rely heavily on seasonal food.

“When you’ve decided to transition to a vegan diet, focusing on the fruits and vegetables that are in-season can be a great way to maintain your new lifestyle and help you explore new foods and recipes,” Morrison says.

Since Texas is a huge state with different climates, the variety of foods throughout the year is extensive — which is great if you’ve decided to incorporate seasonal eating into your overall health and wellness planning.

Some great summertime foods grown in Texas include corn, chickpeas, cucumbers, potatoes, onions and okra, as well as an abundance of fruits.

Summer produce is easy, especially with farmers markets in full swing, but planning for winter is something that will need a little extra focus.

“For winter foods, you really want to prioritize omega-3s and vitamin D,” says Parinaz Samimi, MPH, a wellness expert with Mattress Firm. Samimi recommends eating nutritious proteins, such as salmon and eggs, which can give you a good vitamin D kick. afm

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

NUTRITION SPONSORED BY

Kati Epps

Beef barbacoa tacos

M AY 2 0 2 0

Recipe Tips on making Texans’ favorite comfort food better for you.

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2020

TEX-MEX GONE HEALTHY I love the taste of Tex-Mex. There is so much depth of flavor and satisfaction with each creamy, cheesy, crispy bite.

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o you also love the comfort and taste of Tex-Mex, but you are trying to eat healthier?

Maybe you are trying to eat less carbs since gyms are closed. Or you’re looking for a way to meet your macros without crossing off your favorite foods?

Working on reinventing the TexMex wheel with all the flavor but cutting the carbs and fat has been a mission for those trying to eat clean with a deliciously dirty cuisine.

Think of the queso, the guacamole, the tacos, the rice, the beans and, of course, the cheese — can we get it all, just without all the calories?

There is something special to every Texan with this particular palate of food. We love Tex-Mex. We love everything from the memories of the perfect taco to the anticipation of the next happy hour.

How can these flavors be brought home, made simple and create raveable (and maybe more importantly, repeatable) dishes?

Try these three recipes for a few simple ways to increase the flavor profile, while keeping macros and calories in check.

PICKLED RED ONIONS RECIPE Think about the little things that make a big impact. It is usually a garnish that adds color but more so adds flavor. Easy ones like cilantro, lime, salt or a dash of cumin can be easily sprinkled on any Tex-Mex dish for maximum impact.

But what about that sneaky tang flavor? Acidic with a touch of sweet?

Here’s what I recommend:

PICKLED RED ONIONS: Servings: Garnish

Ingredients 1 cup thinly sliced red onion (half-moons) ½ cup water ¼ cup cider vinegar 2 teaspoons light agave nectar or granulated sugar ¾ teaspoons salt Recipe Place onion in a medium bowl. Combine water, vinegar, agave and salt in a saucepan over medium heat. Bring to boil, stirring until salt dissolves.

Pour vinegar mixture over onion and stir. Cover bowl with plastic wrap and cool to room temperature, rearranging as needed to keep the onions submerged. Chill at least one hour or ideally overnight.

Place these delicious moons on your carnitas or breakfast tacos for a truly authentic treat.

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

NUTRITION

AVOCADO CREMA RECIPE AVO C A D O C R E M A : Servings: Four

One thing that is special about Tex-Mex is the dips. Depending on the location in Texas, there are different salsas — some mild and some hot, and there are different green sauces, ranging from tomatillo to avocado. There are also a variety of quesos that consist of simply cheese to the impressive seasoned beef/ guacamole/salsa combo.

Ingredients 1 avocado, pitted 6 ounces nonfat plain Greek yogurt

Keeping the nutrition as high as the flavor can be a challenge in this department. Here’s what I recommend:

Place all ingredients in a blender, and blend until smooth.

2 tablespoons chopped cilantro 1 teaspoon salt 1 tablespoon lime juice

Recipe

Serve this dip with your favorite tortilla chips or as an accompaniment to your favorite taco or taco salad.

When trying to control carbohydrate intake, how can you still include the delicious Mexican rice on a traditional Tex-Mex plate? There are substitutions that can be used in place of white rice. Most carb-conscious connoisseurs will go with the cauliflower rice. This is a tricky vegetable, as many find it too fragrant or too flavorful (in the vegetable department) to be a good substitute for rice. I have found that using frozen cauliflower rice cuts both undesirable traits and lends to a better, more rice-like consistency when cooking.

MEXICAN CAULIFLOWER RICE RECIPE

For a high flavor profile, Tex-Mex rice side dish, here’s what I recommend:

M E X I C A N C AU L I F LO W E R R I C E : Servings: X

Ingredients 2 tablespoons olive oil 1 small sweet onion, finely chopped 3 cloves garlic, minced 1 small serrano pepper, seeded and minced 1 ½ teaspoons ground cumin 1 teaspoon salt

¼ teaspoon black pepper 16 ounces riced cauliflower, thawed if frozen 8 ounces tomato sauce (canned is fine) ¼ cup chopped cilantro 2 limes, juiced 1 lime sliced in wedges for serving

Recipe Heat oil in a large skillet over medium heat. Add onion and cook, stirring occasionally, until soft. Add garlic, serrano, cumin, salt and black pepper. Stir until combined and fragrant.

Add cauliflower rice and stir until soft and dry. Add tomato sauce and lime juice, stirring until liquid is absorbed. Remove from heat. Top with cilantro and lime wedges, and serve.

This Mexican Cauliflower Rice also freezes well for an easy vegetable addition to any meal prep.

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MAY THESE DISHES BRING JOY AND PALATE-WORTHY SATISFACTION TO YOUR NEXT CLEAN-EATING, TEXMEX DINING PLEASURE. KATI EPPS Kati Epps is a nutrition consultant and fitness coach, as well as the founder of MyBody GX. MyBody GX uses DNA testing to deliver programs that are tailored for optimal nutrition and fitness from your exact genetic makeup.

2020

Cooking from home?

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Healthy recipes for lunches, dinners and even dessert!

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LIFESTYLE AUTHOR

Caroline Betik

A “CROW-NECTION” The Austin Crows unite culture, physical achievement and community in the ultimate sport.

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exans pride themselves on their reputation of having country roots and resilient grit. Yet, with the exception of phenomenal BBQ, twostepping and American football, Austin is one city in Texas where cowboys and roping cattle seem like folklore.

However, Austinites remain true to their Texan tough caliber, especially the Austin Crows.

“It’s just nothing I’ve ever experienced before in my life,” says Sam Gigliotti, a native Austinite and team member of the Austin Crows, an

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ball from a long distance away and put it right on the money,” describes Gigliotti. “And then, it’s got the physicality of rugby or American football. Combine the athletics with the size of the field, and I think it is the most athletic sport you can play.”

Described by many players simply as a combination of rugby, soccer and American football, footy is much more complex.

James Bates, Australian team member on the Austin Crows who began footy at the age of six, says the basic goal of the game is to advance the ball up the field and into one of the two different goalposts.

Compared to American football, footy can be played on a field almost twice the size of an American football field. Played with a ball similar to that of rugby, the player can pass the ball by kicking it like an

“

Austin, being a city where a lot of people are moving to, it’s not all about just playing a game. It’s also everything else that comes with it.

NFL punt or handling it, which is executed by punching the ball with your fist.

The player with the ball can be tackled from any direction at any time. The game is a full-contact sport played without pads or helmets for protection. Because of this, Bates says, Australian football is more physical than American football.

“In Australian football, every guy’s gotta be able to run, catch the ball and kick it. There’s nowhere to hide on the field — every player

American-Australian football team in Austin.

Composed of 18 people on the field at once — nine Americans and nine Australians — Australian football (otherwise known as “footy”) brings a whole new meaning to the word “tough.”

“It takes into account your endurance, then it has the finesse of soccer where you have to kick a

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

LIFESTYLE

needs to be good. American football is all different,” Bates says. “In the NFL, the game is always stop, start.

Australian football is more exciting, because the game is always moving, the ball is always moving and people are running.”

The Austin Crows Australian Rules Football Club was established in 2002 and quickly grew its presence in Austin and the AFL community in the states.

Composed largely of Australians and Americans, the team has won five D1 National Championship titles since its founding.

For many of the Australians on the team, footy is a way to reconnect with their culture and is one thing Stefan Barr, Australian player and coach of the Austin Crows, says keeps many Australians in Austin.

Barr grew up in a small coastal town in Australia. Like many small towns in Texas centered around high school football, back

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home in Australia, he says, footy is the heart and soul of these small communities.

“Being in Austin, it’s something special to be able to go to Zilker on Tuesday night and kick the football around just like you would back in [Australia] after a long day of work,” Barr says. “Austin, being a city where a lot of people are moving to, it’s not all about just playing a game. It’s also everything else that comes with it.”

Including Tuesday and Thursday night practices at Zilker Park, the Austin Crows are not just about winning national championships and footy — many players have received job opportunities and become lifelong friends from the team.

Gigliotti says the team dynamic is unique in the way players from different cultures interact, which does not exist in the same way in other sports in Austin.

“The community is kind of what a lot of guys sign up for,” says Gigliotti. “It is really interesting, too. Australians like to talk trash to each other in a way that kind of builds the relationship. It is all in good fun, of course, and it just brings the camaraderie to a whole new level.”

Dianna Sosa, one of the founders of the women’s footy league in Austin, says since playing footy, one thing that has impacted her life is the community not just in Texas but around the world.

“Having a group of people to hold you accountable, not just for the sport but in life, to stay active and make the right decisions for yourself,” Sosa says. “It’s always nice to find such a cohesive community of women, not just in Texas, but all over the country. It’s really this unifying effort I love to see and be a part of.”

Sosa was first introduced to

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footy while playing on her roller derby team in Austin and scrolling on social media where she found a post about the women’s Houston team and a clinic they were hosting in Austin.

After attending the clinic, Sosa and Heather Serpico, who played on a women’s team when she lived in New York, began recruiting for a women’s league in Austin.

With a core group of five girls, the women’s Crows currently play with the Houston women’s team.

Sosa is hopeful to soon have 10 regulars in Austin to combine with 10 from the Houston team in order to have a more full roster for the national tournament.

While playing with women from

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E EP J

MASTERS

Barr says. “The way they attack the ball and throw their bodies into the ball and contest is certainly impressive.”

Sosa believes the way women play and the empowering community she has experienced is unique to women’s sports and the reason women playing footy is a big deal.

“We are not just playing for ourselves,” Sosa says, “but for every little girl who’s ever wanted to play football. We play and it’s fun and we get a lot out of it, but it sets the stage and it changes minds and it makes people have conversations about women occupying new spaces that I think is bigger than just anything that we do.” afm

ST IN

AS

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all over the country is empowering, Sosa also says it can be challenging at times.

“There is most definitely camaraderie, and social media makes the world a much smaller place in a great way, but at the same time, we don’t have the advantage of learning how your partners work on the field,” Sosa says. “Building a team that is able to trust each other on the field takes a bit of time.”

Despite the barrier of learning about each other on the field, each woman brings her unique set of skills to the game, and it shows in the way they play. Barr says compared to men’s footy, the women’s game is far more organic and natural.

“The women are just fearless,”

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LIFESTYLE AUTHOR

Emily Effren

THE AUSTIN FITNESS COMMUNITY AND COVID-19 How local gyms and studios are transitioning business during the COVID-19 pandemic.

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o one anticipated what the world would become only three months into the new decade.

As COVID-19 has already dramatically changed so many futures around the world, one future many of us are apprehensive about is the status of those in our fitness community. As local gyms and studios have closed their doors for the time being, one of America’s fittest cities is trying to find innovative ways to keep people active, engaged and connected through health and fitness — while trying to stay safe in the comfort of our own homes.

Shutting their doors on the morning of March 16, director of marketing for TruFusion Austin, Francesca Alfarache, says that doing so has left a lot of their hourly team members and full-time instructors out of work

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for the time being.

“It definitely affects us greatly,” Alfarache says. “It definitely is taking its toll. Our team is really trying to find the best way that we can start gathering funds and raising donations for our team members that are out of work right now, because we want to support them.”

Owner of E + E Fitness, Becky Brown, says this situation has led to gym members asking to cancel or pause their memberships.

“We’re literally just, you know, trying to wait this out,” Brown says.

In addition to being worried about the health of the community, Brown says she’s also worried about the mental health of Austinites as well.

“Exercise is my happy place — and it is for a lot of people, and so I worry about the mental health of our community, not just because of the stress of this virus but also the stress

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that they have no physical release,” Brown says. “I’m concerned about that, you know. We’re taking away a big outlet for the health of people, not only physically but mentally.”

As of right now, no one knows the future of the coronavirus or the gravity of the implications that will follow in its wake.

However, this is not the end of the Austin Fit community. Instead of shutting down completely, local gyms and studios like TruFusion and E + E Fitness are simply switching to virtual platforms.

Alfarache says that since they have begun utilizing online platforms like Facebook and Instagram, the positive response

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“

trying to figure out the best way to do that. But everything that we’ve offered content-wise right now has been free,” Alfarache says.

Assistant general manager and instructor at Wanderlust Yoga, Zoe Welch, says the whole situation is forcing all local studios and gyms to adapt to the quickly changing environment.

“You just have to revamp and rethink what’s possible,” Welch says.

Currently, Welch says the Wanderlust Yoga studio has even

WE’VE REALLY SEEN OUR COMMUNITY SHOW UP AND JUST BE UNITED.”

has been overwhelming.

“We’ve really seen our community show up and just be united,” Alfarache says.

TruFusion has even started a Facebook group for members to share, comment and connect with one another while being stuck at home.

“We have had several people ask us how they can donate to the instructors. We’re still

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LIFESTYLE

turned into a production studio with a camera and lighting set up to record videos.

“Anything is possible. I mean, just the other day I was noticing that some instructors are uploading yoga tutorials to Tik Tok,” Welch says. “It’s a crazy time, but it’s also really exciting to see all of the different ways that people are getting creative to come together and stay connected and stay healthy.”

Creative director of TruFusion, Kim Stein Lepley, says they have seen their engagement and followers boom since Austinites have been staying home and spending more time online.

“It’s kind of nice to see that we can reach so many new people, as well as our existing members, and just help them kind of try to find an hour or so a day to feel good and to release some stress,” Stein Lepley says.

Brown says at E + E they have started utilizing the online social conferencing platform, Zoom, which can allow for gyms and studios to make profit while still keeping the Austin community active through virtual classes.

Brown says the way she and her instructors have continued to spread positivity during this time is through continuing to connect with their members online. For example, after E + E Fitness live-streamed “Peach Camp”

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“

that is right now,” Alfarache says.

Even in the uncomfortable wariness that everyone is forced to endure due to the coronavirus, we encourage the Austin Fit community to keep a positive attitude, love your neighbors and continue to radiate kindness throughout our community.

Stein Lepley says she thinks this experience will cause the fitness community to become more connected than ever, even after this situation is over.

“I think that after all this passes, the connection between everyone will be so much stronger,” Stein Lepley says. “And it already feels so much stronger, and we’ll all just continue to support each other and grow together from here.” afm

Nonprofit. Community. Rowing.

I THINK THAT AFTER ALL THIS PASSES, THE CONNECTION BETWEEN EVERYONE WILL BE SO MUCH STRONGER — AND IT ALREADY FEELS SO MUCH STRONGER.”

class, people were posting photos from the virtual experience.

“People took pictures of our computer screen, and they’re sharing it,” Brown says.

At TruFusion Austin, Alfarache says she also thinks the main message of their platforms during this situation is to stay positive and stay active.

“I think, all in all, it’s just — shake it off. Smile. We’ll get through this together. Support each other. Let’s find a little lightness in the heaviness of the chaos

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

74 Trinity Street

Austinrowing.org 512.472.0726

AUTHOR CAROLINE BETIK

COMING

TOGETHER APART

WHILE

BEING MAY

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LOCAL BUSINESSES AND COMMUNITY RALLY TOGETHER TO HELP THOSE IN NEED AMIDST 29

COVID-19.

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

“IT’S BEEN AMAZING TO BE ABLE TO HAND PEOPLE MASKS, PRAY OVER THEM AND THANK THEM FOR BEING THE HEROES,” SAID BRIAN MORGAN, CO-FOUNDER OF AUSTIN’S COUCH POTATOES.

“We’ve got so many brave men and women on the front lines, and if this is our little part to help them, we will keep going until our business has dissolved or whatever it is, because this is crisis mode. And I believe every one of our individuals that work with us are committed to that same cause.”

A year and a half ago, the owners of Austin’s Couch Potatoes didn’t even know how to sew.

However, as the coronavirus hit Austin and the growing need for personal protective equipment grew, Morgan and his coworkers at Austin’s Couch Potatoes knew they needed to do something.

Now, producing over 400 masks an hour and 6,000 gowns a day with the help of volunteers around Austin, Morgan said this is something he never in his life expected to be doing.

During a time of complete uncertainty, one thing is clear.

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People are in need. As the world was flipped upside-down due to the spreading COVID-19 pandemic, many business owners shut their doors to stop the spread. Others kept their doors open, giving their time and resources to make sure all people are cared for.

Morgan said the idea of mask-making started with a simple joke between him and his brother. The next thing they knew, they were searching their warehouse for material to make masks, creating prototypes and heading to Office Depot for rubber bands as ear pieces.

“We started cutting mass mask templates using a white material we had a couple rolls of,” Morgan said. “We searched the manufacturer’s website, and it said the material is called nonwoven polypropylene, and it is the same fabric used in medical masks. Usually, we use it to make the inside of the pillow casing

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that goes inside of the sofas.”

After a full day of making masks, Morgan put a post up on social media.

“Within 30 minutes I had 20 earth-shattering requests describing how desperately they needed masks,” he said. “And I just said, ‘This is getting bigger than me.

We’re just a bunch of furniture guys,’ and I just cried and said, ‘Well, God, I don’t know what to do, but the need is the call, and we will keep our doors open.’”

On Sunday, March 22, Morgan got a call from the Department of Homeland Security, emergency medical systems. They were asked to come down to the emergency task force center. After testing the masks, Morgan said they were asked to shift their focus from masks to longsleeve hospital gowns.

“Since we’ve had to shift our gears, if you walk into our factory right now, the entire factory that was building sofas and chairs, all that is pushed all the way over,” Morgan said. “We’ve just made a mess of everything. We

organized it out to this beautiful factory floor.”

With the help of a team of volunteers and engineers from Continental Automotive in Seguin, Morgan said their goal is to make 1,500 masks and 6,000 gowns a day. Morgan said seeing all these people come together is the most amazing sight.

“I’m not privileged to ever have done this in my life, and it’s nothing I’ve done,” Morgan said. “It’s all the unsung heroes behind those sewing machines using their talents in ways they never knew. They could have sat at home and relied mainly on this stimulus package, but they’re coming in, putting their lives at risk every day to make masks and gowns.”

Along with Austin’s Couch Potatoes, restaurants are helping the community in a different way.

As unemployment rises to a historical number, many restaurants such as Crema Bakery & Cafe and Tso Chinese Delivery are offering free meals to those in need.

After discovering masks are made from the same material as couches, employees at Couch Potatoes have shifted gears to make both masks and hospital gowns for workers on the front lines. Their goal is to make 1,500 masks and 6,000 gowns a day.

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Vic and Al’s is a new restaurant that was set to open earlier this year.

However, when owner Nic Patrizi realized they would not be able to open on the day they originally planned, Terra Stahlbaum, beverage director for Vic and Al’s, had an idea to create a community kitchen.

“I began thinking about all my friends in the service industry, and I was really worried about those who were getting laid off, and that’s so scary when you might not know where the next meal is coming from,” said Stahlbaum. “I really just wanted to do what I could to help them.”

While the community kitchen was originally planned for service industry workers, there are no rules or restrictions on who can come, and from its start in

late March, Stahlbaum said the response was overwhelming.

Open from Tuesday through Saturday, the restaurant committed to free lunches from 11 a.m. to 1 p.m. through the month of April to every person who signed up for a 15-minute time slot. Stahlbaum said that number equaled serving about 48 meals a day.

“One of our main goals and why we’re doing this is to obviously offer free food to anyone that may need it, but then also to still have this sense of normalcy,” Stahlbaum said. “People in the service industry are used to social interaction, so they still get to see a smiling face, and it has also helped us stay sane by getting to interact with

“I BEGAN THINKING ABOUT ALL MY FRIENDS IN THE SERVICE INDUSTRY, AND I WAS REALLY WORRIED ABOUT THOSE WHO WERE GETTING LAID OFF... I REALLY JUST WANTED TO DO WHAT I COULD TO HELP THEM.”

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Because of the cancellation of South by Southwest, Rocket Banners owner, David Zuefeldt used excess banner material to make over 500 “open for business” signs for local businesses who have remained open during the stay-at- home orders.

customers at a safe distance.”

For businesses that have stayed open, owner of the store Rocket Banners, David Zuefeldt, said because of the cancellation of South by Southwest, he had excess banner material and decided to make “open for business” signs.

“I have some friends in the restaurant business, and the thought occurred to me, ‘They will need banners,’ so I just started making banners,” said Zuefeldt. “We got a really good response from a lot of businesses, so I just kept making them.”

Setting a box outside his store for anyone to drive by and grab for free, Zuefeldt, along with another colleague Jim Bauman, worked together to print and provide over 500 signs to different businesses

from Chinese restaurants to coffee shops all over Austin.

“Most of my customers are local businesses, so if I’m able to help, I am more than happy to, and we seem to be able to,” said Zuefeldt.

“We have the supplies and the machines to do it. So, it’s easy for me. I think I would be remiss if I didn’t do it.”

However, making a sacrifice to help lift a burden comes with a cost.

In addition to putting in lots of money to make equipment for first responders, hospital workers and nurses, Morgan said it can be scary.

“Every night we work ourselves from 7 a.m. to about 7 or 8 p.m.,” Morgan said. “I have three little kids, and I am afraid I am going to bring something home. I missed my son’s second birthday. Every day there’s been a new challenge, and every day I just have to come to God. I don’t know how, but you can figure it out, and now people from all over the city are wanting to help, too.” afm

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HELP IN THE FIGHT AGAINST CORONAVIRUS AUTIN’S COUCH POTATOES Austin’s Couch Potatoes needs help funding supplies. Those looking to help, please see GoFundMe. If you would like to help in the making of masks and have access to a functional sewing machine and thread, sign up here, and a trained volunteer will drop off a kit with materials and an instructional video digital link that explains the mask-sewing process. Austin’s Couch Potatoes will arrange pickup and sanitation once complete.

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

RUN LIKE ROWE AUTHOR EMILY EFFREN

Local endurance athlete helps deliver necessities amongst COVID-19 pandemic — on foot.

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I

t doesn’t take long into a conversation with CC Rowe to realize she is an asset to the Austin community.

Not only is she admirably authentic and undeniably hilarious, but Rowe has figured out how to give back to her community while getting her running mileage in.

Living in Austin for over 20 years, CC Rowe is not only a triathlon/running coach and sign language interpreter, but Rowe is also a major endurance athlete (we’re talking Iron Mans and Ultras, here).

Newly added to that list is on-foot-courier, which Rowe began doing just over a year ago after getting involved with her “Buy Nothing” neighborhood Facebook page.

“The goal of it is to keep items out of the landfill and out of predatory thrift stores and keep it in the community,” Rowe says.

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PHOTOGRAPHY BRIAN FITZSIMMONS

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According to the national organization’s website, the Buy Nothing Project’s mission is to be “a way to give and receive, share, lend and express gratitude through a worldwide network of hyper-local gift economies in which the true wealth is the web of connections formed between people who are real-life neighbors.”

The Buy Nothing Project Facebook groups allow for members of communities to reach out for items in the form of “asks” and/or to give up items in the form of “gives.” But for items to get from one destination to another in a neighborhood, there are couriers. Enter: CC Rowe.

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“About a year ago, I started offering up being a courier, and I was just like, ‘Hey, I’ve got four or five or seven miles to run. If anybody needs something, I will go and pick it up and drop it off for you,’” Rowe says.

It wasn’t long before Rowe was running around her neighborhood with “pickups” and “drop-offs” bouncing in her backpack.

“You just see the kindness of your neighbors, because even if it’s not something you can give, somebody else can,” Rowe says.

Having carried everything from clothes to markers to bluetooth speakers, Rowe has continued to be

2020

“You just see the kindness of your neighbors, because even if it’s not something you can give, somebody else can.”

a courier around her neighborhood even after her old hydration pack fell apart on one of her runs. Now, Rowe says she is equipped with a 15-liter hydration pack that provides significant support and sturdiness while she’s picking up and dropping off items.

“The whole project is inspiring and heartwarming, and it just makes me go, ‘God, I’m so glad I live here and I can be a part of this,’” Rowe says.

Since the World Health Organization deemed the coronavirus (COVID-19) to be a pandemic, life changed dramatically for most Austinites, causing them to social distance and spend more time at home — especially those with underlying conditions who are more at risk. Rowe’s couriering became much more

important to the community.

“I started upping my gives in the last couple of weeks, because you know we have — oh, there’s a lot more going on,” Rowe says.

Rowe began running more to help deliver items such as hand sanitizer, wipes and facemasks among the other items she couriers.

Before going on a run, Rowe says she will post on the Buy Nothing Facebook page how many miles she is planning on doing and what parts of the neighborhood she will be in. From there, members of the page will comment what their “asks” and “gives” are and where they are to be picked up and delivered. From there, Rowe will set her map.

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“It’s funny, everybody’s like ‘It’s so awesome!’ and I’m like — I’m just going on my runs!”

However, similar to many other procedures since the beginning of the COVID-19 pandemic, the way Rowe conducts her couriering has changed dramatically. Now, instead of picking up and dropping off several items around the neighborhood, Rowe is only doing one pickup and drop-off per each of her runs.

“The request is, you know, make sure you wipe everything down before you put it out, and then, if you can when you pick it up, wipe it down again. So, people are trying to be very respectful about spreading the virus,” Rowe says.

As many people are staying to work from home, Rowe says it’s been nice to see the members of the community outside during her runs (don’t worry, it’s from a distance).

“Austin is a community, but we’re a big city now, and you don’t really get that neighbor vibe anymore,” Rowe says. “And we have it here. It’s amazing.”

If you want to keep up with CC (we sure will!) her Instagram handle is @sisiroe.

Or, once the pandemic ceases, be on the lookout in your neighborhood for a woman with a cool tree tattoo, pigtails and her pup, Roscoe, running along with her.

“It’s funny, everybody’s like ‘It’s so awesome!’ and I’m like — I’m just going on my runs!” Rowe says. afm

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

WELLNESS AUTHOR

Emily Effren

NOMADIC MATT AND COVID-19

“H

ey everybody! Greetings from inside my apartment,” Matthew Kepnes, a world traveller — and fellow Austinite — begins in an Instagram Story Highlight titled “COVID-19”.

The black and white text, pinned to the upper half of the screen reads “Hello from Quarantine!” followed by more black and white text on the lower half of the screen: “Where I will be here for a long time!”

Austin-based travel writer and New York Times bestselling author, Matt Kepnes, shares his COVID-19 experience.

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Times bestselling author of “How to Travel the World on $50 a Day: Travel Cheaper, Longer, Smarter” recently settled into his new home: Austin — drawn to Austin’s “big little city” atmosphere.

In mid-March, Kepnes tested positive for COVID-19.

After coming home to Austin from New York City and Paris, Kepnes said his symptoms developed in the form of a cough, which was eventually accompanied by aches, pains, fever and fatigue.

“I mean I had a really mild case,” Kepnes says through the phone.

Since he didn’t know anyone who had been sick with the virus, Kepnes says he must have

“I’d be exhausted by about midday. I’d wake up at nine and by two I’d be like ‘time to go back to bed.’”

“

contracted it from a stranger.

“I’d be exhausted by about midday,” Kepnes says. “I’d wake up at nine and by two I’d be like ‘time to go back to bed.’”

Kepnes said his coughs came from deep within his chest and that they lasted for about two weeks. The aches and pains lasted for three or four days, as did the fever, Kepnes said.

After a trip around the world in his early twenties, Matthew Kepnes wanted to find a way to continue his travels while also paying the bills. Soon after, he became a freelance writer and eventually launched his own brand and travel network, Nomadic Matt and The Nomadic Network.

Even though he’s lived all around the world, the New York

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

WELLNESS

“

“THEY JUST DON’T KNOW ENOUGH ABOUT THE VIRUS TO BE ABLE TO SAY, ONCE YOU DON’T SHOW SYMPTOMS, YOU’RE NOT CONTAGIOUS ANYMORE.” “It was like a really, really rough cold,” Kepnes says.

When he was sick, Kepnes says he did his best to maintain his health. He took vitamins everyday, ate healthy foods and slept a lot,

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trying to keep his immune system up, in addition to taking Tylenol to keep the fever down.

In addition to working from home, Kepnes says in his COVID-19 Instagram story highlight that he has been doing a lot of reading and writing in hopes of keeping himself entertained.

“I have been cooking a lot and FaceTiming people a lot,” Kepnes writes in blue and white text in the Instagram story highlight.

Even though his case was mild, Kepnes says the experience did make his anxiety spike.

“I wasn’t too worried, but then you know, you sit at home and you read everything online, and then you read about all these cases

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where people were fine and then, day eight, they’d just like — be intubated,” he says With age-old sicknesses like the common cold and flu, Kepnes says, it’s easy to understand and identify what one is experiencing because the illnesses have been around for years.

“We don’t really have that with coronavirus so that was the scary part of it,” Kepnes says. “When it didn’t get worse, I relaxed more,” Kepnes says.

Kepnes has been very public about his COVID-19 experience on social media, vocalizing his issues and frustration with testing.

“You can never really know if you’re in the clear of it unless they

2020

retest you,” Kepnes says.

According to the Center for Disease Control and Prevention (CDC), if one is not retested, then “you can leave home after these three things have happened: You have had no fever for at least 72 hours (that is three full days of no fever without the use medicine that reduces fevers) and other symptoms have improved (for example, when your cough or shortness of breath have improved) and at least seven days have passed since your symptoms first appeared.”

“More people have it than you think,” Kepnes says in an Instagram post from March 16.

“If you feel sick, take your temp.

If you have one, get tested. I had a mild case that could easily be

confused as a bad cold. If it wasn’t for my recent travels, I would have dismissed it as such. Get tested.”

It is known that COVID-19 can be unpredictable and can linger in some people more than others.

“They just don’t know enough about the virus to be able to say, once you don’t show symptoms, you’re not contagious anymore,” Kepnes says.

In addition to staying inside due to Austin’s Stay-At-Home order, Kepnes says he stayed quarantined at home long past the few days advised by the CDC, just to be safe.

As for current travel, Kepnes advises in an IG post from March 20, that we should all contribute to flattening the curve and do our best to reduce transmission rates by not

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travelling for the time being.

“The world will be waiting for us when this is all over,” Kepnes writes in the IG post.

The seasoned travel writer reckons the future of travel could change by possibly having more health/temperature checks at airports and estimating that some countries may even require a traveller to prove they are COVID-19 negative.

What’s next for the world traveller? Kepnes, also on instagram as @nomadicmatt, says his first travel destination post-pandemic would ideally be somewhere in the Caribbean.

“On the beach, in the sun, in the water — hiking the mountains for as long as humanly possible,” Kepnes says. afm

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

WELLNESS AUTHOR

The American Heart Association

OP-ED: A NEW PANDEMIC THREAT People may die because they’re not calling 911.

R

eports from the front lines of hospitals indicate a marked drop in the number of heart attacks and strokes nationally. But, COVID-19 is definitely not stopping people from having heart attacks, strokes and cardiac arrests. We fear it is stopping people from going to the hospital and that can be devastating.

You might think a hospital is the last place you should go now. That’s why we — the leaders of major national organizations dedicated to saving people from heart disease and stroke — feel it’s necessary to say this loud and clear:

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Calling 911 immediately is still your best chance of surviving or saving a life. It is SAFE for EVERYONE to call 911. It is SAFE for ANYONE to go to the hospital.

Because some racial/ethnic groups, such as African Americans, are more likely to die from their heart attack and stroke, it is imperative that nothing gets in the way of anyone seeking help if they are experiencing symptoms.

We felt the need to make this declaration to clear up what may become an alarming trend.

The number of heart attacks and strokes are not necessarily declining. While ongoing research may uncover other underlying reasons

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for decreasing numbers of heart attack and stroke patients in hospitals, the prevailing theory is that people just aren’t calling 911.

From dispatchers to first responders, the emergency response system is trained to help you safely and quickly, even during a pandemic.

Hospitals are following protocols to sanitize, socially distance and keep infected people away from others. In fact, many now have separate emergency rooms, operating rooms, cardiac catherization rooms and ICUs for people with COVID-19, and for people without.

Although COVID-19 is certainly our most immediate threat, we must remember the ever-lurking dangers

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of heart disease and stroke — which, year in and year out, are the top two killers worldwide.

• Approximately every 40 seconds someone in the US will have a heart attack and someone else will have a stroke.

• More than 350,000 out-of-hospital cardiac arrests occur in the U.S. annually.

People at higher risk of a stroke or cardiac event should contact their providers for a telehealth visit to ensure they are managing their risk factors, such as blood pressure, and taking other precautions.

If you or a loved one experiences heart attack warning signs — chest discomfort; discomfort in other areas of the body such as your arms, back, neck, jaw or stomach; shortness of breath; and other possible signs: breaking out in a cold sweat, nausea or lightheadedness — call 911.

If you have stroke symptoms, which can be remembered with the acronym FAST: Face drooping, Arm weakness, Speech slurring or other difficulty, then it’s Time to call 911. The bottom line is the same as it’s always been. When a medical emergency strikes, call 911. Get to a hospital. afm

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CONTRIBUTOR WRITERS: Robert A. Harrington, MD, FAHA, President, American Heart Association Athena Poppas, MD FACC, President, American College of Cardiology Michelle Albert, MD, MPH, President, Association of Black Cardiologists Biykem Bozkurt, MD, PhD FACC, FAHA, FHFSA, President, Heart Failure Society Andrea M. Russo, MD, FHRS; President, Heart Rhythm Society James C. Stevens, MD, FAAN, President, American Academy of Neurology Ehtisham Mahmud, MD, FSCAI, President, Society for Cardiovascular Angiography and Interventions William Jaquis, MD, FACEP, American College of Emergency Physicians

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

WELLNESS SPONSOR

My Vinyasa Practice

WELLNESS

FAQ

PRESERVING YOUR MENTAL HEALTH

“Many people don’t realize the effect that stress can have on their cardiovascular system or the relationship that the cardiovascular system has to the pulmonary system,” says Young. “When we get stressed, our bodies shift into a sympathetic state, and our ability to process oxygen decreases as our heartbeat increases to pump blood to the extremities. The only way to work with the autonomic functions of the central nervous system — without medication — is through the breath.”

Young teaches clients intentional breathing through yogic practices that anyone can use to self-regulate.

“This concept of breath regulation, known as pranayama, is one physical way we can regulate the central nervous system while relieving excess anxiety and stress,” Young says.

She also recommends the mental practice of comparing opposites of emotions and feelings in the body and mind.

“The practice of pratipaksha bhavana, or comparison of opposites, helps neutralize polarities in our perception of thoughts, feelings, memories and sensations. This mental tool, when coupled with asana and pranayama, can dramatically reduce our perceptions of stress and even the body’s stress response,” she says. afm

How yoga helps manage stress and overall well-being.

N MAY

Shutterstock.com

ow more than ever, it’s important to create rituals around self preservation and mental health.

Yoga gives us many skills to work directly with the central nervous system to regulate our internal and external environment. Michelle Young, C-IAYT, is the yoga therapist at Seton Hospital and serves Seton’s Cardiac Rehabilitation Facility, working with patients who have experienced cardiac events. These clients spend time working with Young, learning techniques to manage stress levels and improve their overall well-being.

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COMING MAY 2020 This May, Young is opening My Vinyasa Practice, Austin’s newest donation-based yoga studio on the campus of ACC Highland. The studio will offer daily vinyasa yoga classes along with Austin’s first ever donationbased yoga therapy. My Vinyasa Practice has been leading yoga teacher training both in Austin and online for over four years and is excited to make yoga and yoga therapy accessible for everyone.

To learn more about the new studio or to register for her free Yoga Therapy for Anxiety course, visit her site at

myvinyasapractice.com

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

SPECIAL PROMOTION

OUR PICKS for

LOCAL TO-GO!

Let's be honest, with all this home-cooking we still need a night out and away from dishes. Lean in to your quarantine desires by supporting a local business and ordering to-go food and drinks.

Poke-Poke Poke-Poke brought the made-to-order poke movement to the mainland 10 years ago in a food window on Venice Beach. Poke-Poke quickly became a staple of the uber health and fitness centric LA community.

Today, the family owned and operated business is based in Austin. Owners, Trish and Jason are dedicated to serving authentic Hawaiian Style poke to adventurous, health conscious eaters.

With three locations throughout the Austin area, Poke-Poke is easily accessible to Austinites in every neighborhood.

Originally made for take-out, Poke-Poke is offering curbside pickup or delivery options at all three locations in the neighborhoods of Dawson (3100 South Congress), Allendale (2320 Hancock Drive) and Shady Hollow (9911 Brodie Lane).

Note: Beer and Wine are available online for takeout! We suggest using the Online ordering system

SPECIAL OFFER: Austin Fitness Readers can redeem a 12 percent discount on their meal while ordering ONLINE ONLY using code:

AFM12 CONTACT INFORMATION

Allendale: 2320 Hancock Drive 512.840.1942 Order Online toasttab.com/pokepoke/v3#!/

eat@poke-poke.com Poke-Poke.com SoCo: 3100 S. Congress Ave Suite A 512.814.1032 Order Online toasttab.com/poke-poke/v3

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SoBro: 9911 Brodie Lane Suite 800 512.291.6126 Order Online toasttab.com/poke-poke-south-brodie/v3#!/

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Maudie’s Tex-Mex Maudie’s Tex-Mex is re-opening five of its locations on Friday, May 1! We are very excited to be able to serve customers in our dining rooms and on our patios again. We’ve missed you all and can’t wait to serve your favorite Tex-Mex dishes and margaritas at your neighborhood Maudie’s.

As you likely know, we’re only allowed to have 25 percent capacity inside our restaurants. Customers will not be able to wait for tables inside the restaurant. We’ll fulfill all requirements for social distancing and sanitation to ensure the safety of our customers and employees.

Hours and menus will vary by location; check the online ordering app at maudies.com to see the latest on each location (and to order takeout/curbside if you’d prefer). Our Triangle and South Lamar locations will remain closed for now.

As we pivot yet again after six weeks of being a curbside and takeout operation, we really appreciate your continued support and understanding. This is a new world for all of us and we are working hard to deliver the Maudie’s Tex-Mex experience you love.

CONTACT INFORMATION Order Online maudies.com

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High Alkaline, pesticide-free, organic grain

Fix Vodka FIX Vodka is available at Spec’s, South Lamar Liquor, Chris’ Liquor, Westwood Liquor, ABC Liquor, Davenport Liquor, 1844 Liquor Market and 34 Wine and Spirits.

Delivery options: Drizly and Spec’s The source of FIX Vodka starts three miles deep underground as pure Texas artesian spring water from a natural aquifer high in calcium and magnesium. Heart of organic grain spirit is finely integrated using a proprietary patent pending process which mimics deep earth volcanic forces that maintains high pH. Organic charcoal filters are used during a 10x distillation process giving FIX Vodka a true High Alkaline, pesticide-free, organic grain, vegan vodka with a distinct clean and incredibly smooth finish. High pH, low BS. See it big, keep it simple.

Less is more. High pH, less acidity.

CONTACT INFORMATION fixvodka.com Instagram @fixvodka Email: maryn@fixvodka.com and ethan@fixvodka.com MAY

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Listening to you, caring for you.

TM

Good healthcare starts with listening.

Ascension Seton care teams listen to get to know you, your health and your life. Then, our network of doctors, nurses and specialists deliver a personalized experience that’s right for you and your family. By understanding you, we can provide the best care possible for your specific needs.

Get the care that’s right for you at ascension.org

© Ascension 2020. All rights reserved.

FITNESS AUTHOR

Dr. Jessica Tranchina, PT, DPT — Owner of Generator Athlete Lab

FIVE SIMPLE EXERCISES FOR A STRONG BACK

D

id you know that statistics show 8 out of every 10 people will experience an episode of low back pain (LBP) in their lifetime? 80 percent.

LBP costs Americans $50 billion in healthcare costs each year and is the leading cause of disability worldwide. The good news? There are simple and effective ways of keeping your back healthy and strong from the comfort of your own home.

Easy ways to increase strength to decrease low back pain.

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2020

These exercises will primarily focus on increasing strength in your core muscles (abdominals, low back and hip muscles).

These muscles collectively make up the center of our bodies and the foundation upon which all other movements are generated.

Whether your activity goals are completing a triathlon or simply being able to play with your kids/grandkids, having a strong, healthy core will not only improve performance and make things easier, but also help you avoid injury as well.

1

PELVIC TILT

Bend your knees and keep your feet hip-width apart and placed on the floor. Keep your upper body relaxed and your chin gently tucked-in. Gently flatten your lower back into the floor and contract your stomach muscles.

Hold for 5 seconds, then relax.

Place one hand on your stomach to feel the correct muscles working. Repeat 8-12 times, tilting your pelvis back and forth in a slow rocking motion.

Need a challenge? Hold your pelvic tilt while you march your legs in place.

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FOREARM PLANK

Lie on your stomach and rest on your forearms with your elbows directly under your shoulders.

Press through your shoulder blades until they are spaced wide on your back (instead of being pinched together). Next, tighten your abdominals to lift your waist off the floor. Form a straight line through your neck and upper body to your knees.

Hold this position 10-15 seconds, then lower your waist to the floor. Repeat 3-4 times.

Need a challenge? Try this exercise on your toes instead of your knees.

3

FOREARM SIDE PLANK

Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line.

Feet can either be staggered for more stability, or stacked for more of a challenge. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet. Hold for 15-30 seconds. Do 5 reps.

Need a challenge? Reach your top arm up to the ceiling and raise your top leg.

4

SUPERMANS

Lie face down on the ground and stretch both arms out in front of your body, keeping your legs stretched out and flat on the ground. Raise both of your hands and feet, aiming to create a gap of about 6 inches between them and the floor. Try to pull in your belly button, lifting it off the floor to engage your core muscles. Keep your head straight and look at the floor to avoid neck injury. Stretch your hands and feet outward as far as possible. Hold the position for 2 seconds. Return to the starting position. Repeat 10 times.

Need a challenge? Alternate lifting your left leg with your right arm and then your right leg with your left arm.

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5

BIRD DOG

From hands and knees position, extend your left leg behind you.

Straighten your knee and hold your leg straight out from your hip. Hold your trunk steady as if there were a cup of coffee balancing on your back. Next, hold your left leg up and reach your right arm forward, maintaining a steady trunk. Hold 3-4 seconds and reach as far as you are able with your left leg and your right arm. Lower your arm and leg and then switch to the opposite side. Repeat 5-6 times each side with a 3-4 second hold at the top.

Need a challenge? Touch your elbow to your opposite knee (without letting your leg touch the ground) each time before you stretch your arm and leg out.

Make these back strengthening exercises part of your overall workout routine, and you will retrain deep muscle layers to support your spine and help prevent injury. If you experience severe low back pain, please seek out the guidance of your local Physical Therapist or other medical practitioner for a proper diagnosis and specific plan of care and protocol. afm

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FITNESS AUTHOR

Monica Hand

MAY

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2020

WHY WORKING OUT IS VITAL FOR YOUR IMMUNE SYSTEM In the midst of a pandemic, working out and staying active is more important than ever.

H

ealth is at the forefront of everyone’s minds as of recently. Due to COVID-19, or coronavirus, many of us are taking extra precautions to ensure that we stay healthy and avoid getting sick.

From wearing masks outside our homes to compulsively washing their hands, routines have changed to include precautionary measures.

Still, there are a lot of questions regarding what helps or hurts you in your defense against sickness.

Many of us know vitamins and good hand hygiene are contributing factors to staying healthy, but an underutilized immunity booster is as simple as just moving — getting active and exercising.

Exercise has amazing benefits both mentally and physically.

Mentally, sticking to a workout routine leads you to feeling accomplished, focused and less stressed.

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Studies have even shown that working out can lessen the symptoms of depression. So, some of the quarantine-induced anxiety and depression that people are feeling can even be alleviated through working out.

When you’re in a stressful situation — such as quarantine — the adrenal gland is constantly releasing cortisol. Cortisol is the steroid hormone that is related to stress, so when levels rise, you’re more likely to experience a greater amount of stress-related anxiety and depression. A good sweat releases endorphins, dopamine, serotonin and norepinephrine into your bloodstream, which are vital in mood regulation. These can help create feelings of happiness rather than stress.

Physically, during a workout, your vascular and lymphatic systems are increased. This allows blood to constantly circulate to all of the body’s organs, keeping

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“If you can, getting up and being active will benefit you, not hurt you.”

“

them oxygenated and increasing the functionality of lymph nodes.

When the body gets an invader (i.e. coronavirus), the body has to work hard to get the right cells, like neutrophils and phagocytes (white blood cells), to the source. But if the body is used to pumping blood throughout the body due to exercise, it’s more sufficient in catching the invader, and the white blood cells can do their job more quickly, getting the virus out of the body.

However, you may come across statements that the types and intensities of the workout may affect just how helpful it is to immune systems. For example, there are claims that over strenuous workouts can actually harm

MAY

the immune system rather than help it. While this idea was popular once upon a time, it has since been debunked. Dr. Dixie Stanforth, associate professor of instruction in the Department of Kinesiology and Health Education at the University of Texas at Austin, explains that it generally only applies to either very high intensity or very long duration exercise, and most people are not currently exercising long or hard enough for this to be a concern.

“The general consensus is that if the workout hasn’t caused you to become hypothermic (elevated core temperature) or hypoglycemic (low blood glucose/glycogen stores), it’s probably not an issue or relatively minor impact,” Stanforth says.

So, if you can, getting up and being active will benefit you, not hurt you. The Physical Activity Guidelines for Americans published by the United States Department of Health and Human Services suggests doing 150-300

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minutes of moderate-intensity, aerobic activity and two sessions of muscle training every week.

Even if it’s just a few minutes every day, a little can go a long way.

Like much of the world, Austin has seen closures of gyms, pools and trails — places where many people perform their daily or weekly workouts. But even if you’re hunkered down at home, there are still several ways you can get your steps in or at least move. People are finding new ways to work out — walking or running in their neighborhoods, lifting bags of rice instead of weights and following along to live-stream workout videos or new apps.

Stanforth says that one way she keeps herself moving when working from home is by being “intentionally inefficient.” At work, the copy machine is 100 meters away from her, but at home, where her space is more limited, she is still trying to get moving. afm

2020

SPREAD SMILES VINCENT K. IP DDS 1509 S LAMAR BLVD. #675 AUSTIN, TX 78704 (512) 444-4746 INFO@SMILE360ATX.COM F R E E C O N S U LTAT I O N S F I N A N C I N G AVA I L A B L E

FITNESS SPONSOR

Castle Hill Fitness

WORKOUT OF THE MONTH

AT-HOME MAT PILATES ROUTINE In honor of National Pilates Day on May 2, Castle Hill Fitness is sharing with us an at-home Mat Pilates routine for this month’s workout of the month.

P

ilates is the perfect complement to any fitness routine. With moves that strengthen and align your core and body — it’s a low-impact workout with a full-body effect. And since Pilates is so versatile, workouts can be done alone or in a class, at the gym or at home and with or without any equipment.

Celeste is a certified Pilates teacher

Led by CHF Pilates Instructor, and movement specialist at Castle Hill Celeste Knickerbocker, this Mat Fitness 360 in Davenport Village. With over 9 years of teaching, Celeste has Pilates routine is perfect to do from witnessed how Pilates has improved home or anywhere you have some the quality of life for clients of all space. The routine will put your ages, shapes and sizes. Join her for a weekly virtual class or virtual training at body in four different motions: castlehillfitness.com. flexion, extension, rotation and lateral movement. Try these moves in order to create a healthier JOIN US FOR FREE WEEK spine and stronger core. Do 8-10 OF VIRTUAL PILATES FOLLOW repetitions of each exercise.

ALONG!

A

B

MAY 3-9

SHOULDER BRIDGE Lying on your back with your arms actively lengthened alongside you, inhale to prepare. Then as you exhale, flatten the small of the back to the ground and peel your hips up one vertebrae at a time until you come to balance on the shoulder blades (A).

From here you can lower and lift one leg at a time (B). To finish the move, place both feet on the floor, and exhale to articulate down vertebrae by vertebrae until you return to neutral spine on the mat.

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2020

A

B MERMAID Sit with legs curled in one direction like a pinwheel around your body, inhale, extend arms wide (A) Come to a side stretch away from legs. Now exhale, lift up to start, grab your calf and counter-stretch (B)

A

B

A

B

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TEASER Lying on your back with legs straight (A) or bent in chair position; inhale, extend the arms overhead and curl the upper body while extending the legs to straight, coming to a balance point on your sitting bones. (B) Breathe in as you balance, and exhale to roll down to the starting position.

SAW Seated with legs extended in wide second position and arms outstretched, (A) inhale and rotate to one side; exhale, fold forward over that leg, reaching one arm past the pinky toe and the other arm behind. Pull the abs away from the floor as you fold forward (B). Repeat on the other side.

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