Austin Fit Magazine November Issue

NOV 2019

FOOD + FITNESS COMEDOR RUN CLUB

Gus Kenworthy & Birdie Silver Medalist Freeskier

Nulo’s high-protein, low carb recipes help your dogs and cats fuel their inner-athlete.

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November 2019

THE GOOD STUFF

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COMEDOR RUN CLUB

48 FIREMAN FITNESS NOVEMBER

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2019

FALL 2019

Event recap

EVENT

AFM ISSUE RELEASE PARTY L O C AT I O N

Oskar Blues Brewery

TO HOST THE NEXT

ISSUE RELEASE PARTY Contact Alex Ecenia aecenia@austinfitmagazine.com

PHOTOS BY

Brian Fitzsimmons

Contents Editor’s Letter 10 Digital Content 12

HIGHLIGHTS

Exposure 13 Restaurant Guide 56

Events 78 Races 80

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WINE ADDITIVES

24

PROTEIN IN YOUR DIET

70

GENDER AND EXERCISE

NUTRITION

LIFESTYLE

WELLNESS

FITNESS

New to Austin 14 Herbs As Medicine 20

Grocery Delivery 28 Pet Food 32 New to Austin 36

Teeth Grinding 60 Wellness FAQ 64 Reducing Water Retention 66

Workout 74

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From the Editor The day I was finalizing content, I still didn’t have an idea. I turned to my colleague Alex for some help.

She mentioned Comedor owner and chef Philip Speer and how he now has a running club. I liked it and set it aside to start doing more research later.

The same afternoon, I had a meeting with a new freelance writer I was introduced to through a friend and chat about some ideas she had in mind. Whether it’s ironic or fortuitous, her first pitch happened to be about the Comedor Run Club. She explained in more detail about why it was started and how it’s helping to change the hard lifestyles that are often seen in the restaurant and service industry. After hearing more about it, I knew this was the story worthy of gracing the cover of our food issue this month.

I love the way it turned out.

On the other hand, our feature has nothing to do with food. However, it’s a story I have been trying to get for several months now. This one is focused on the fitness level of those who serve and protect our city — Austin firefighters. I have noticed several men and women working out outside of the stations here and there when I’ve driven by, and I thought it would be a fun feature in our magazine to talk about what they are doing. After trying to nail down interviews for the last few months, I’m excited to finally see this story printed in our magazine.

Apart from those two articles, we have other nutrition stories for this month’s theme that include the information about possible additives in wines, how much protein bodies need and how to incorporate more herbs and spices into our foods for health and flavor. There’s also a great special interest guide featuring some of the great places to eat and drink in this city.

The whole issue truly turned out better than I could have anticipated.

IT’S TRUE, EVERYTHING ALWAYS FALLS INTO PLACE EVENTUALLY.

W

hen it comes to picking a cover story and the features each month, I always want to make sure they hit several marks. It’s local, unique and related to the theme of the issue, and of course, it relates to health and fitness in some capacity. I also put myself in the other seat, as if I were looking through the magazine — is it a story that would make me stop and read it?

As I sat aside time for planning the content for this month’s issue several months ago, I wasn’t really thrilled with the ideas that were coming to me. They just weren’t hitting those marks for me or exciting me. I decided to wait and see if anything else came along closer to the time.

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Keep Austin Fit,

Kat Barclay EDITOR

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2019

#KEEPAUSTINFIT CEO | LOU EARLE PUBLISHER | LYNNE EARLE

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

COO | ALEX ECENIA ASSOCIATE PUBLISHER | ALEX EARLE EDITOR | KAT BARCLAY ART DIRECTOR | CARLEY BEYER ADVERTISING CONSULTANTS Ashley Anjula, Caitlin Moore, Catherine Cagle, Heidi Gerber, Laura Lantry WRITERS Amanda Picken, Emma Whalen, Kate Harveston, Kati Epps, Lauryn Lax, Megan Kaplon PROOFREADER Haylee Reed PHOTOGRAPHER Brian Fitzsimmons INTERNS Emily Effren, Monica Hand, Ronald Vaughn

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

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

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

PLEASE RECYCLE THIS MAGAZINE

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

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

BENEFITS OF ADDING A FITNESS ROOM TO

THE WORKPLACE

EXERCISE IMPACT

MENTAL HEALTH

on Oral Health

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Column

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PHOTOGRAPHER

Exposure

PHOTOGRAPHER CALEB KERR L O C AT I O N

Flatwater Challenge, Iceland

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

NEW TO AUSTIN SPONSOR

Moontower Matcha

PHOTOGRAPHY

Brian Fitzsimmons

ALL ABOUT MATCHA Whether it's a work commute or weekend adventure, Moontower Matcha is easy to enjoy anytime and anywhere — super convenient, ultra-portable and always good to go!

THEIR STORY

M

oontower Matcha is the first readyto-drink ceremonial grade matcha in a can. Kyle and Brett (twins, local Austinites born and raised) founded their company to share the benefits of matcha tea with everyone.

After graduating from UT, Kyle was working in finance and was looking for a sugar-free beverage alternative that could provide clean, long-lasting energy without jitters or a crash he could use while at the office.

Brett was a nutrition coach and regularly drank matcha for its off-thecharts health benefits. He also loved the unique energy experience that only matcha offers. When his brother came looking for a better solution, Brett knew exactly what he needed.

The only problem was that the typical matcha preparation with a

NOVEMBER

whisk and powder takes time and leaves powder everywhere. It's a hassle to weigh, measure and clean everything up at home, much less in an office.

They wanted to make matcha grabn-go, convenient for easy drinking and portable enough for a climbing trip to the greenbelt. It also had to meet Brett's strict nutrition standards for high-quality ingredients without sugar.

Together, they created Moontower Matcha — a true ceremonial matcha experience, simplified. The 6-ounce cans eliminate cleanup and protect the delicate matcha leaves inside from harmful UV light to ensure a delicious taste.

ALL ABOUT MATCHA

Matcha is a concentrated form of green tea with unique processing.

Just before harvest, the tea leaves are shaded and deprived of sunlight.

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This forces the tea leaves to struggle to survive, boosting antioxidants, chlorophyll and giving the leaves their vibrant green color.

Traditionally, you brew tea and then the leaves are thrown away. With matcha, you drink the actual leaf.

The benefits of this whole-leaf tea far exceed your typical cup of green tea.

Matcha delivers “the ultimate energy experience.” With about half the caffeine of a cup of coffee, it’s just the right amount for a clean boost. It’s why for centuries, Buddhist monks have used the power of matcha to stay calm and alert while meditating.

The process of shade-growing matcha ramps up L-theanine, a calming amino acid known to induce feelings of “relaxed alertness.”

The unique combo of caffeine and L-theanine works synergistically to provide smooth, longlasting energy without jitters or a

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crash. Eliminate the anxiety or “edgy” feeling you get from other energy drinks.

The health benefits of matcha are “off the charts.” Just one cup of matcha is 10 times the antioxidants of a regular green tea and boasts the highest concentration of antioxidants compared to all known fruits and vegetables.

Matcha is particularly high in EGCG, a polyphenol known for its ability to boost metabolism.

The duo of caffeine and EGCG in matcha makes it a great workout companion so that you can burn more calories.

Strictly shade-grown matcha also has much higher levels of chlorophyll than any other tea varieties.

This potent plant compound is what

gives matcha its vibrant green color and helps support the body’s natural detox pathways.

Not all matcha is created equal.

The most common form is culinary grade, meant for cooking, blending and baking with a more bitter taste.

They only use pure ceremonial grade matcha from the top growing regions in Japan so that you get the highest grade tea leaves available.

Meant for drinking, this exceptional grade of matcha is shade-grown, hand-picked and stone-ground. afm

You can now stock up on Moontower Matcha at your nearest Austin Whole Foods Market!

Brett Hickey Kyle Hickey

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

NUTRITION AUTHOR

Emily Effren

THE ADDITIONS IN WINE YOU DON’T WANT Wine may seem like a harmless part of your nightly routine, but some wines may be doing you more harm than good.

A

s the sun sets on another eventful day, one may reach for the TV remote to unwind. Another may crack open an old book or cook an elaborate meal to decompress. Or, a person may indulge in one, or possibly two, glasses of wine.

When it comes to vino, we each have a variety of labels that hold our loyalty, or certain types of wine we will gravitate toward. Some of us enjoy a buttery chardonnay, while others crave a full-bodied cabernet sauvignon. Wine is a social must to some and an oasis for others, but sometimes, not all

NOVEMBER

of us know what exactly we are sipping into our bodies.

As there are so many different types and labels of wine that are unique to our hearts, not all wine is created the same way. Yes, too much of anything can be dangerous for the body, but what kind of dangers hide in just one or two glasses of wine?

Typically, when we turn over an inexpensive, processed snack to analyze its label, we find an extensive list of chemicals and scientific vernacular, because the law requires the ingredient information to be (mostly) transparent to the consumer.

Wine, however, is a different ballgame. Turning a wine bottle

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

NUTRITION around, we don’t see an extensive list of chemicals and additives on the label, because it’s not required.

“The wine industry has fought very aggressively and successfully — a very powerful lobby — to keep contents labeling off of wine. That didn’t happen by accident,” CEO of Dry Farm Wines Todd White says in a Bulletproof podcast interview.

In the United States, there are 76 approved additives for the use of winemaking that have been approved by the Food and Drug Administration. However, only 56 additives are approved in Europe, White says.

This means that Europe has not allowed these 20 additives in their wines for a specific reason, while the U.S. has allowed these additives to continue to be used in our wines.

Some of the additives allowed in wine in the U.S. include metals, coppers, ammonium phosphate

and defoaming agents, White says.

However, there is not exactly a justification to show that these additives improve our health — but there is a justification when it comes to wine industry profits.

For example, defoaming agents, deemed GRAS, or “Generally Recognized As Safe” by the Food and Drug Administration, is an additive that’s only purpose is to decrease the amount of foam that is created from moving wine between tanks, White says.

“Worldwide and in the U.S., we want to make wine faster, not necessarily better. We want to mitigate risk and increase profits, so we have defoaming agents to make the foam go away right away so we can make the wine faster,” White says. “That’s the pursuit of profits — that’s the reason we have these additives.”

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Alternatively, at healthier wine companies such as Dry Farm Wines — an additive- and chemical-free brand — they simply wait until the foam has died down to then continue the process, without this defoaming additive. In addition, the company has found ways to still produce wine without all the additives and chemicals that we don’t need in our bodies.

Another addition to wine are sulfites. According to WebMD, “sulfites are chemicals that are in some foods, either naturally or as additives. It’s rare, but some people (about one in 100, according to the FDA) are sensitive to these compounds.”

As the number of people who truly do have an allergy to sulfites is actually small (1/100 as mentioned), many people mistake this sensitivity to sulfites from the

2019

ACUPUNCTURE & HERBAL MEDICINE

Amanda Picken L.Ac.

Pain Sports Injury Thyroid Health Stress Anxiety

Fertility Painful Periods Endometriosis Miscarriage

Call, text, or book online: (512)222-3198 www.goodbodywellness.com @goodbody_wellness Acupuncture can stimulate pain relieving endorphins, increase circulation, reduce inflammation, reduce cortisol levels, and balance hormones. We also offer cupping therapy, LED therapy, and cosmetic acupuncture .

al He

e riv h T ! ow l G

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“

According to the U.S. National Library of Medicine, “Histamine, originally considered as a mediator of acute inflammatory and immediate hypersensitivity responses, has also been demonstrated to affect chronic inflammation and regulate several essential events in the immune response.”

As the juice from both white and red grapes are clear, red wine gets its color from soaking the grape skins for a long time (a maceration process) which is what creates histamine, White says.

So, that headache or inflammatory response after one glass of wine probably isn’t from the alcohol

SULFITES ARE CHEMICALS THAT ARE IN SOME FOODS, EITHER NATURALLY OR AS ADDITIVES. IT’S RARE, BUT SOME PEOPLE (ABOUT ONE IN 100, ACCORDING TO THE FDA) ARE SENSITIVE TO THESE COMPOUNDS.”

symptoms they receive from what is actually the histamine found in wine, White says.

“People who complain of wine making them feel bad usually say that they can drink white wine, but they can’t drink reds,” White says.

“Well, in fact, sulfites are higher in white wines than they are in red wines, but histamines are not.”

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content — it could be from all of the chemicals, additives and histamine that accompany that one glass.

Luckily in Austin, we can find several brands like Dry Farm Wines that have figured this issue out and adapted the winemaking process to be healthier and more beneficial — not just for the company, but for the consumer as well. Brands such as Frey Vineyards, Coturri Winery, Badger Mountain and many more have found unique ways to produce all of our favorite types of wine without all of the additives, sulfites and histamines that we don’t need. So, next time you go for that buttery chardonnay or full-bodied cabernet sauvignon, opt for a healthier brand that cultivates a natural winemaking process to leave you nothing but satisfied and guilt-free. afm

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

NUTRITION AUTHOR

Amanda Picken, LAc. MACM

T

hey say variety is the spice of life — and a little spice might be exactly what you need to bring some much needed variety into your diet.

A healing diet that supports vibrant health should be based on four principles: 1) Avoid inflammatory foods such as sugar and dairy 2) Focus the bulk of your diet on easy-to-digest foods such as cooked vegetables 3) Nourish with lean meat and fats from plant sources like olive oil and avocado 4) Create meals that are rich in color and variety using traditional herbs and spices

SPICE UP YOUR LIFE

Did you know that scientists estimate there are over 400,000 plant species on the planet, half of which may be edible? Yet, according to the UN’s Food and Agriculture Organization, 75 percent of the world’s food is generated from only 12 plants. Our modern diets are seriously lacking in the diverse micronutrients our ancient ancestors once consumed.

Why you should be incorporating healing herbs and spices into your everyday diet.

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Many plants contain polyphenols, a class of micronutrients that have antioxidant properties and powerful healing potential. A diet rich in polyphenols can help maintain healthy blood glucose levels, prevent cancer, support the gut microbiome and aid in maintaining a healthy weight.

Traditional Chinese and Ayurvedic herbs and spices contain some of the highest amounts of polyphenols in the plant kingdom.

So, I’m challenging you to spice up your life by incorporating some of my favorite traditional healing herbs into your everyday diet.

SAFFRON (Fan Hong Hua) Saffron is a prized spice that has roots in both ancient Chinese and Ayurvedic medicine. It is made of the tiny crimson threads, or stigma, found in a saffron crocus flower. Saffron is potent medicine, a free radical scavenger that can keep you healthy at the cellular level. In high doses, it is traditionally used to treat pain, particularly famous in TCM for its ability to address menstrual cramps. It is also commonly used to lift mood and treat depression. Incorporate saffron into your daily diet by adding a saffron elixir to rice, broths and sauces.

Or throw just a few tiny threads into a daily cup of herbal tea. It will impart a lovely aroma and distinctive golden color to your dishes.

TURMERIC (Jiang Huang) Turmeric, or curcuma longa, has been trending for quite some time now. It is well accepted by the medical community as a powerful anti-inflammatory that can help relieve joint pain, dysmenorrhea and arthritis. Try adding this acrid spice in powdered form to turmeric lattes, smoothies and curry sauces. Or cut a few fresh slices and add it to a hot cup of tea. Hot tip: compounds found in black pepper can increase the absorbancy of turmeric by 2000 percent. So, when cooking savory dishes with this spice, be sure to add in a dash of black pepper.

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

NUTRITION

“

TRY BEGINNING YOUR DAY WITH GINGER, LEMON AND HONEY TEA. IT IS A WONDERFUL WAY TO GET YOUR DIGESTIVE FIRE STARTED.�

GINGER (Sheng Jiang) Ginger has been valued as a spice and medicine for thousands of years in Asia. Nowadays, fresh ginger root is available in most grocery stores. Traditionally, this herb has been used in Chinese medicine to treat nausea, especially morning sickness in women.

Its warm nature and anti-inflammatory properties can also ease menstrual cramps and pain from rheumatism. This is an easy herb to incorporate into your everyday cooking. It adds a warm, earthy, lemony flavor that is an essential part of Asian and Indian cuisine. This healthy spice can be put into stir-fries, curries, soups, marinades and dressings. Also, try beginning your day with ginger, lemon and honey tea. It is a wonderful way to get your digestive fire started.

FENNEL (Xiao Hui Xiang) Traditionally, fennel is used to harmonize the stomach, treating abdominal pain, bloating and cramps. Recent studies suggest that fennel seeds are high in antioxidants and contain diuretic, pain-reducing, fever-reducing and antimicrobial properties.

You can make your own fennel tea by steeping a teaspoon of crushed fennel seeds in hot water for 10 minutes. Then, sweeten with honey and enjoy your cup. There are hundreds of herbs and spices to consider. A few of my other favorites that are easy to incorporate into everyday food prep are cinnamon, garlic, basil and clove. These culinary and medicinal treasures have been used as food, medicine, gifts and even currency throughout the ages. We should regard them just as highly today as our ancient ancestors did. They can add vibrancy and energy to your meals, while also delivering medicinal value. Small amounts of these powerful plants daily can add up to big health benefits overtime. So, keep it healthy, fresh and spicy. Happy cooking!

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HOME REMEDIES FOR THE COMMON COLD Looking for natural ways to help fend off the common cold this winter season? Below are two easy herbal remedies to try at home. Pay attention to your symptoms and choose one of the following two remedies that best suits your needs:

HERBAL TEA

HOT SOUP

If you feel the onset of a virus and come down with a red, sore throat, try drinking mint and burdock root tea as soon as possible. Drink a few cups a day. Burdock root is particularly bitter and cool in nature, making it wonderful for soothing a sore throat.

If there is no presence of a sore throat, and you are suffering from body aches, chills and fever, make a soup comprised of chicken stock with large amounts of fresh ginger and scallion. Drink a few cups of this daily.

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NUTRITION AUTHOR

Coach Kati Epps

PROTEIN IN YOUR DIET Are you getting enough for your goals?

P

rotein is one of the building blocks of our bodies. Along with carbohydrates and fats, these three macronutrients are responsible for how the body functions, feels and performs daily.

Lacking in any macronutrient can be an issue, but the question of protein comes up often when looking to lean out, build muscle or increase sports performance.

A protein deficiency can affect the body in many ways. One of the most common symptoms is swelling — or edema — in the hands, feet, legs and abdomen. When protein circulates in the bloodstream, it

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keeps fluids from building up. Since there are many causes for edema, checking with a doctor is the best first step.

Brain fog and mood swings are other symptoms of low protein intake. The neurotransmitters in the brain are made up of amino acids, which are the building blocks of protein, and relay signals with information between cells.

If there isn’t enough protein to make the neurotransmitters, this could cause dips in dopamine and serotonin levels, changing how a person thinks or feels.

External signals of protein deficiency can be seen in the hair, skin and nails. Brittle or thinning

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hair, dry and flaky skin, and deep ridges on your fingernails are indicative of a low production of proteins such as elastin, collagen and keratin. The lack of collagen could also be an explanation for slow-healing injuries from scrapes to sprains to breaks.

Protein fuels the body and keeps it satiated. If snacking between regular meals is an issue, there may be a need for more protein. Eating foods with protein when the desire to snack arises may reduce the inclination to eat junk food.

So, how much is “enough” protein?

Ideally, a person would consume a minimum of 10 percent of their daily calories from protein.

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To calculate a gram goal to track, multiply body weight by 0.36.

(Example: 150 lb person would consume 54 g of protein). This amount would ensure that enough protein is consumed to care for the body’s function and to alleviate deficiency.

The question would then arise, what if the goal isn’t just to survive, but to decrease body fat, increase muscle tissue or enhance performance during an athletic event? The answer to this is tricky, as it depends on the starting point, current intake and intensity of training. But for the sake of ease, it can be broken down into three protein goals.

1. GOAL: Reduce body fat. The protein goal for someone trying to reduce body fat would be 20-25 percent of their calories.

150 lbs x 0.70 = 105g of Protein 2. GOAL: Increase muscle mass.

The protein goal for someone trying to increase muscle tissue would be 35-40 percent of their calories.

150 lbs x 1.4 = 210g of Protein

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3. GOAL: Strength and speed. The protein goal for someone trying to increase power and agility without putting on a lot of mass would be between 25-35 percent of their calories.

150 lbs x 1.1 = 165g of Protein

These are great baseline numbers to evaluate intake and see how the body performs over the course of four to six weeks.

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

NUTRITION A cup of kale has 3 grams of protein

PROTEIN CHOICES

Knowing that the body needs protein, here are great sources to meet the desired intake

Broccoli (1 ounce) 3 grams Brussels Sprouts (1 cup) 3 grams Kale (1 cup) 3 grams Cashews (1 ounce) 5 grams

Under-eating protein and experiencing muscle wasting is one of the most frustrating issues that is faced by athletes who have worked so hard to build the muscle they carry. To break down protein need in an even more specific evaluation, the body’s ability to absorb and utilize protein can be broken down into three categories.

1. Normal Utilization- The body does

not require more than 20 percent of daily calories from protein. Fat loss is not increased, and excessive calories from protein may be stored as body fat if the energy is not utilized.

2. Slightly Enhanced Utilization- The

body thrives from 20-25 percent of daily calorie intake being protein.

Body fat loss is effective without muscle wasting, and there is little chance of increasing stored fat with a resistance-training regimen.

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3. Enhanced Utilization- The body

requires 25-30 percent of the daily calorie intake to be protein. This reduces muscle wasting when training for fat loss. Resistance training is required with the increased protein intake to maintain muscle mass.

Being mindful of how the body is utilizing protein, and knowing whether more is necessary or less is required to meet your goals can be determined through mindful consumption or genetic evaluation.

Getting enough protein doesn’t need to come strictly from animal sources. Most of the foods consumed in a well-rounded plan, including vegetables, nuts and grains, help to increase the total amount of consumed protein daily. For those who do not consume any animal products, they can still meet their protein needs for the lifestyle goals they have set by choosing a variety of plant foods. afm

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Almonds (1 ounce) 6 grams Oatmeal (½ cup) 6 grams Egg (1 whole) 6 grams Lentils/Black Beans (½ cup) 9 grams Quinoa (½ cup) 12 grams Tofu (½ cup - 4.4 oz) 11 grams Low-Fat Cottage Cheese (½ cup) 13 grams Low-Fat Greek Yogurt (½ cup) 14 grams Pork/Lean Ham (3 ounces) 18 grams Broiled Fish (3 ounces) 20 grams Lean Beef (3 ounces) 22 grams Ground Turkey (3 ounces) 22.5 grams Chicken Breast (3 ounces) 24 grams

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Vegan Mac and Cheese The Keto nuts and cashews from austiNuts, home of the vegan cheese, come together for a healthy queso that will please all paletes. Perfect for fall football game days.

8-10 Servings INGREDIENTS ½ pound Austinuts dry-roasted garlic cashews and/or onion cashews 3 cloves garlic ⅓ yellow chopped onion 3 tablespoons nutritional yeast (more to taste) ½ teaspoon black pepper ½ teaspoon paprika Juice of half a lemon 2 tablespoons soy milk 1 teaspoon salt 1 cup boiling water

P R E PA R AT I O N 1. Soak cashews in boiling water for at least one hour 2. Once soaked, pour roughly half the water out then pour cashews and the remaining water into blender 3. Add chopped onion, garlic, nutritional yeast, black pepper, paprika, salt and lemon to blender 4. Blend until creamy, adding soy milk to blend if needed 5. Boil pasta then drain once prepared

½ cup panko bread crumbs

6. Place pasta in casserole dish, add sauce, then top with panko bread crumbs

Optional: 1 teaspoon miso paste or tahini

7. Optional: toast bread crumbs until browned

Pasta of your choice

Visit austiNuts store or visit austinuts.com to see the full line of Keto products! Use code FITKETO for 20 percent off your purchase.

Keto Keen Salted Nut Mix, Keto Keen Unsalted Nut Mix, Keto Loco Savory Nut Mix, Keto Salted PNut and Seed Mix, Keto Salted Premium Nut Mix, Keto Unsalted PNut and Seed Mix, Keto Unsalted Premium Nut Mix

2900 W. Anderson Lane 512.323.6887 | info@austinuts.com

LIFESTYLE AUTHOR

Shutterstock ; By SFIO CRACHO

Emily Effren

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Meal-Kit Delivery

GROCERIES DELIVERED AT YOUR FINGERTIPS Grocery delivery services are currently booming and allowing Austinites more time to spend with their families while others shop for them.

“W

e want it all — and we want it delivered” could be the motto of 2019. As we are in our prime (thanks, Amazon) of convenience, we have created innovative ways to adapt to our busy lifestyles, or just give us more time to ourselves. Online retailers like Amazon give us two-day (and even one-day) delivery options. Favor runs our own errands for us. Uber

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Eats can have something on our doorsteps within minutes.

Just with our fingertips, we can click around on a sensored screen and summon almost anything to our door.

Even though online shopping has been around for over a decade, the world of deliveries has expanded into a whole different dimension.

The latest addition is grocery delivery and meal-kit delivery services that make specific recipes with the perfect amount of each ingredient, so

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

LIFESTYLE

EVEN MORE OPTIONS Reed isn’t the only one who has taken advantage of grocery delivery. According to Business Insider,

“

“market value [for grocery delivery] has doubled from 2016 to 2018, suggesting that consumers are starting to get more comfortable ordering essentials and certain foods online.”

As the market for grocery delivery services continues to grow, so does the competition. In a bustling city like Austin, there are so many different services to choose from. Here is a breakdown of some services that are available to the Austin metroplex.

FARMHOUSE DELIVERY - Amazingly unique from other grocery delivery services, FD delivers local and organic produce. In addition, the Austin-based service also focuses on sustainability and utilizes reusable bins and bags to make deliveries. FD offers different sizes of produce boxes as well as meal-kit boxes that are all full of local, organic and Texassourced foods.

INSTACART - One of the frontrunners in the grocery delivery industry is Instacart, which is a grocery delivery service where someone shops for you and can bring your weekly groceries right to your door. Instacart is a service that can pick up food and supplies from almost anywhere. Offering deliveries from stores such as Sprouts, Natural Grocers, CVS and HEB, Instacart is a pinnacle of grocery delivery convenience.

AMAZON - Leading the delivery world in general, Amazon actually began offering grocery delivery services in 2007 when AmazonFresh was founded.

Now, AmazonFresh is a subscription-based service paying monthly. Also, since Amazon obtained Whole Foods in 2017, the AmazonFresh market now includes products from 365 Everyday Value Brand.

Offering a variety of delivery times, AmazonFresh was made for the everyday busybee.

COUCH POTATO ATX - Beer + Wine = Now deliverable. Since 2012, Couch Potato ATX is Austin’s first beer and wine delivery service that now also offers a variety of snacks, sweets and treats.

Housing a variety of beers from Austin’s favorite local picks to regular domestics, CPATX has everything an Austinite could ask for. Now, when you see the ice start to melt and the beers running out during game day, you don’t have to leave your friends to pick up some more. * Stores such as HEB, Target, Walmart and Sprouts also have their own in-house delivery services. Visit store websites to see if they deliver to you!

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that the consumer simply has to take it out of the box and cook it — easy peasy.

Over the last few years or so, the grocery delivery market has expanded (or more appropriately put: exploded), and it is likely to keep growing. According to the Food Marketing Institute, every U.S. household is estimated to be spending around $850 annually online for food and beverages by 2022. In addition, the Institute estimates that “70 percent of U.S. consumers will regularly purchase consumer packaged goods online” within the

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next five to seven years. Even Forbes mentions how online grocery sales are going to reach $100 billion by 2025.

This growing phenomenon of online grocery shopping is here to stay.

A full-time mother with a full-time career, Sara Reed first started using online grocery delivery services a year and a half ago because the convenience aspect of it appealed to her.

“The benefits of delivery, I guess, are awesome, or obvious and awesome,” she says.

Since her children either have homework or sports

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than it would take to grocery shop in-store.

“We’re creatures of habit, and Instacart just feeds that because it’s all right there in front of me,” Reed says. “I can just click a little check mark, yes, yes, yes, yes.”

Even though grocery delivery services give her extra time, Reed says it does come with a considerable price tag.

“I see it as that I’m paying a premium, trading off for time,” she says.

Some weeks, Reed uses HEB Curbside Pickup because she finds it to be cheaper and still a way to save time, but not as much time that is saved with grocery delivery services.

“Delivery started to make me wonder how I used to find time to go grocery shopping,” Reed laughs. afm

Shutterstock ; By Miriam Doerr Martin Frommherz

practices in the evening, it’s difficult to make time for grocery shopping, Reed says.

“Needing to get stuff done or whatever that family time entails,” Reed pauses, “having the delivery certainly allows that to happen more.”

Over the last year and a half of Reed using the app-based grocery delivery service, Instacart, she has noticed that having her groceries delivered right to her door saves her about an hour to an hour and a half per week of time that she reallocates to spend with her family.

“It’s a pretty big convenience,” Reed says. “It’s hard to not use it after you’ve gotten used to it.”

Now, Reed says it only takes her about 15 to 20 minutes to checkout an order on the app — a significantly smaller amount of time

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

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iving a fit and healthy lifestyle includes regular exercise, being active and understanding proper nutrition to fuel your body and give it the energy it needs to get you through each day.

Humans, for the most part, have this figured out, but it’s somewhat of an afterthought (or not a thought at all) when it comes to our pets. That’s why Nulo Pet Food is changing the conversation around pet food and hopes to draw attention to the parallels between healthy human dieting and healthy pet food nutrition.

In the same way that humans need to refuel after a hard workout with proper levels of protein and good carbs, our pets need the right fuel for their diets. They burn energy and lead active lives, and the only way they can ensure they’re getting the right fuel for their bodies is if their owner chooses the right food to put into their bowls. Nulo partners with elite athletes who have spent their entire careers focusing on what goes into their bodies and how that food fuels them. These athletes understand proper nutrition, and now, they want to help educate pet parents on how nutrition is just as important for our four-legged friends.

It’s up to the pet parents to ensure they’re choosing high-quality ingredients for their pets, and unfortunately, that is a harder choice than it should be. The pet food industry is saturated with misinformation,

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Jordan Hicks: Professional Linebacker

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

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and consumers are left not knowing who or what to believe. Fortunately, Nulo wants to break through the clutter and share some truths about proper pet food nutrition and quality, trusted ingredients.

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Nulo’s ingredients are high in animal-based protein, low in carbohydrates and have a low glycemic index to promote a healthy body condition and stable energy. Cats and dogs are natural-born carnivores, so Nulo does not use any vegetable protein concentrates such as pea protein or potato protein, which do not have the adequate nutritional values, absorption or digestibility your pet needs. Cats and dogs have similar glycemic responses to carbohydrates as humans do, so Nulo uses ingredients such as oats, barley, sweet potatoes and chickpeas rather than high-carb ingredients such as white potatoes, white rice and tapioca. Additionally, Nulo’s recipes include a human-grade, patented probiotic which is a functional ingredient that aids with digestion

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to ensure your pet is healthy long into their older years of life.

Our pets rely on us to make the best decisions for their health and happiness, especially when it comes to the food we choose for them.

Whether they’re running alongside you at the park or snuggling up next to you on the couch, they need the right nutrients to live a healthy life, and their only source of fuel is the food they’re given twice or three times a day. It’s up to us as pet parents to choose the best possible food for them, just as we would for any other member of our family or for ourselves. Our pets are more than just our friends. They’re family too, and they should eat just as healthy as we do. With Nulo, you can fuel their inner athlete and live healthier together with your pet. afm

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Sonex Therapy

PHOTOGRAPHY

Brian Fitzsimmons

SONEX THERAPY Sean Vieira, the President of Sonex Therapy, shares insight into his business rebrand and how his treatments can help readers who suffer from injury and chronic pain.

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e all want to stay fit but sometimes we get slowed down

or stopped by overuse injuries or osteoarthritis. The good news is that Sonex Therapy, Austin’s High and Low-energy Shock Wave Therapy specialists, has opened a new

practice in North Austin to help us get back to doing the things we love.

Q: WHAT IS SONEX THERAPY?

A: Sonex Therapy is a medical practice that specializes in High and Low-energy Shock Wave Therapy (HeSWT and LeSWT), a non-invasive alternative to surgery for several injuries. We were previously a mobile service offered through doctors, but recently transitioned to our own brickand-mortar practice. This makes scheduling much more convenient for our clients and has allowed us to add additional treatments.

Q: WHAT’S NEW AT SONEX THAT YOU DIDN’T HAVE BEFORE?

A: Of course, we still have our OrthoWave HeSWT treatment for common overuse injuries such as plantar fasciitis, patellar tendinopathy, and others; but we now offer OsteoWave HeSWT

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for knee osteoarthritis (OA) and CorporaWave LeSWT for ED. I’m most excited about OsteoWave. Its ability to decrease pain and increase function is a real game changer for those suffering from OA. I think it is safe to say everyone would like to avoid a knee replacement for as long as possible.

Q: WHO IS A TYPICAL CLIENT AT SONEX THERAPY?

A: That is tough since our clients have ranged from professional athletes to retired grandparents that just want to walk around their house pain free. What they all have in common are months or years of pain from a chronic overuse injury or osteoarthritis, and a strong desire to avoid surgery. Most have

tried other regenerative treatments but come to us to find something that works.

Q: IS THIS FDA APPROVED?

A: Yes. Sonex is the only practice in Austin that treats every injury with only FDA approved Shock Wave Therapy devices. This is important because it means our devices are proven to be both safe and effective, and verified to generate true Shock Waves.

Q: ARE THERE ANY DOWNSIDES TO SHOCK WAVE THERAPY?

A: Not really. No long term nor serious complications have ever been observed with Shock Wave Therapy.

Clients report that the hardest part is giving the injury 30 days to heal

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“

I THINK IT IS SAFE TO SAY EVERYONE WOULD LIKE TO AVOID A KNEE REPLACEMENT FOR AS LONG AS POSSIBLE." before resuming high-impact activities. Shortly after the treatment, it feels good for the first time in a long time and they start getting the itch to do something. We can usually tell who is going to have trouble with rest and schedule a few extra follow up calls to ensure best results. It’s fun for us to hear clients countdown the days to return to high-impact activities like kids countdown the days until Christmas. afm

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Movement

In the industry with the highest rate of substance abuse and addiction, a group of Austin chefs, servers and bartenders are attempting to introduce a culture of physical and mental health.

AU T H O R M EG A N K A P LO N P H OTO GRA P HE R BRIAN FI TZ S I M M O NS

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A t 10 a.m. on a Friday in September, Comedor — a modern, upscale Mexican restaurant in downtown Austin — buzzes with activity.

Deliveries flow in the side entrance — dollies stacked high with boxes of fresh produce, clean aprons and linens and supplies for the bar — and the kitchen staff is already elbow-deep in prep work for the night’s dinner service. But you’ll also see a cluster of bright-eyed people decked out in running shoes and shorts, stashing their water bottles and keys on the butcher block tables and tossing bags onto the leather booths before beginning to stretch and catch up wherever they can find space.

This is the Comedor Run Club, a group created by Comedor owner and pastry chef Philip Speer with the goal of making the service industry a healthier place to work.

The run club meets Mondays, Wednesdays and Fridays at 10 a.m., gathering at Comedor and running a 5K loop (3.1 miles for the uninitiated). On Thursdays, also at 10 a.m., they push the two

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long family-style tables by the bar off to the side, and local instructor Brit Jaeger teaches a donation-based yoga class.

These days, the runs sometimes draw more than 20 people, but it began humbly enough. Speer, along with Comedor executive chef Gabe Erales and chef cuisine Alan Delgado, started running together as they prepared to open the restaurant in the spring.

“Me, Alan and Gabe were just trying to get runs in every morning just for our fucking sanity,” Speer says. “At first, we were joking like, ‘Comedor Run Club, haha.’”

But as the chefs posted their runs to social media and talked about them at work, others asked to join. In July, with around 10 runners consistently showing up, Speer started a Comedor Run Club Instagram account, which continued to spread the word and generate interest from servers, chefs, owners and bartenders from restaurants all around Austin.

The group has also added members through Ben’s Friends, a food and beverage industry support group for those struggling with substance abuse and addiction.

The Austin chapter of Ben’s Friends meets Mondays at Comedor, chaired by Speer and his business partner William Ball.

Ben’s Friends and the Comedor Run Club complement each other well. Speer’s vision for the run club is to offer an alternative to the heavy drinking, late-night partying culture that often

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dominates the industry. What if, he wondered, instead of staying out late and drinking, we went home, slept well and woke up early to gather and spend time with friends and coworkers before our shifts? Tell those same stories, share those same laughs, but do it while

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simultaneously getting some exercise and drinking more water.

Shift the post-shift, as he puts it. “We are in the middle of a culture shift in the industry anyway, and I think doing things like this are pushing that forward and bringing more attention to it,� Speer says.

Pictured: the founders and original members of the Comedor Run Club. Today the group runs draw about 20 people.

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Philip Speer

Five years ago, Speer lived a much different lifestyle. He weighed 265 pounds, smoked a pack of cigarettes a day, drank Diet Coke and ate fast food. He also accumulated four DWIs, the last of which resulted in a 10-day jail sentence and seven years probation.

That fourth DWI also inspired him to change his life, starting with

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a stint in rehab, and it was there at rehab in Hunt, Texas, that he discovered running. At first, getting out on the fitness trail was just something to do to stave off boredom.

“Then I really enjoyed it,” he says. “It became pretty zen for me. It became something that I could zero out on and just kind of melt away the external stuff and then think about

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myself and what’s going on with me.

And once I got out of rehab, I just continued to do it.”

The 42-year-old chef is now five years sober and has run multiple marathons, including Austin, New York and Chicago and a number of halves around Texas. His weekly fitness routine consists of the three Comedor Run Club runs,

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yoga on Thursday and training sessions at Of The Lion Fitness on North Lamar.

His transformation provides a powerful example for the other members searching for a similar shift in their own lives. He’s also uniquely capable of providing empathy, advice and encouragement. It’s what makes him such a powerful leader for this movement, inside the four walls of Comedor and in the restaurant industry at large. Ashlea Latham, a bartender at The Roosevelt Room, joined Ben’s Friends when she decided to get sober a couple months ago, and at one of her first meetings, run club members encouraged her to come out and give it a try. She initially shook them off, offering up the excuses that she wasn’t a runner, she had just started exercising again, she would be too slow, but they kept inviting her, and finally she agreed.

“My first day was extremely intimidating,” Latham says, noting that many of the core members are serious runners. “But everyone who was there, they were just excited that people were showing up who are not runners. They encourage all levels to participate, so for me, it was a nice way to try something new and step outside my comfort zone. I got to meet a lot of really cool people, and now I’m slowly getting to form relationships with those people.”

On this particular Friday, Latham was the last runner to round the corner of 6th Street and make the final approach down Colorado to Comedor. Eighteen other runners waited for her in front of the restaurant, hands out for high fives and arms open for hugs.

“This is what makes it all worth it for me,” Latham says when the cheering cluster of smiling, sweaty chefs, servers and bartenders came into view.

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That connection, that camaraderie, seems to be the magic ingredient. Whether because they’ve gotten sober and find it difficult to hang out with their hard-partying former crowd, or because they simply prefer to wake up early and go for a run, or just because they work the opposite shift of their friends with traditional nine-to-fives, many in the restaurant industry are hungry for community.

People like Fixe owner and chef James Robert, who has been sober for 23 years — three years longer than he’s been a professional chef.

“I’m a social guy, but I’m not out and about after work,” Robert says. “After a long day of work, I’m home and I don’t really want to go to a bar or a club or anything like that. So this opportunity with the Comedor Run Club has allowed me to make connections and friendships and relationships that I just simply would not have made and could not have made, because I’m just not out there in that way.”

Megan McQuaid, who works at She’s Not Here, a Pacific-Asian and sushi restaurant on 2nd Street, echoed Robert’s feelings. A dedicated runner who also juggles a day job and grad school in addition to her gig at She’s Not Here, not to

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

“We are in the middle of a culture shift in the industry anyway, and I think doing things like this are pushing that forward and bringing more attention to it." mention chasing after her 3-yearold son, late-night partying didn’t really fit into her schedule.

“My restaurant is a lot of people who like to party and stay out until 5 or 6 a.m. and that’s just not my lifestyle, and it’s something that had made it difficult to make strong friendships with my own coworkers,” McQuaid says. “It has been an incredible gift for me to find a lot of other people who are like-minded.”

Speer makes it clear that he doesn’t blame the industry for his struggles with addiction. He admits that there are certain challenges inherent in this work and there’s certainly a prevailing culture of hard-working, heavy-drinking chefs to contend with — a 2015 study by

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the Substance Abuse and Mental Health Services Administration found that food service and hospitality workers have the highest rate of substance abuse of any profession. Speer thinks it’s an industry capable of change, however, and one that is worth changing.

“I’m not doing this for a little while or looking for my next gig. I’m trying to do this and make this my life and career,” Speer says. “I just have a passion for the restaurant industry. I have a passion for food, I have a passion for being a chef, I have a passion for creating. I love the nurturing aspect of it, I love the coaching and leading of my people, I love learning, I love sharing, I love all of it. It’s a literal incubator every

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day of passions and creativity and really cool things.”

For some working in restaurants, the answer to living a healthier life might have been to leave the industry altogether, but for those fostering the same kind of passion Speer has, Comedor Run Club and Ben’s Friends are part of the movement offering an alternative.

“Because I’ve met business owners like Philip Speer, William Ball, James [Robert] from Fixe, it’s like now I know that it’s still a possibility for me to work my passion in this industry while being sober,” Latham says. “And I can help shift my community and make a positive change versus just dip out and not make a difference.”

As a business owner, Speer also sees these offerings as a way to invest in his employees.

“We ask so much of our people in a restaurant. If we can put that same focus and energy that we want from our people back into some mindfulness, some mental wellbeing, some physical well-being, then we’re

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creating some place where people have another reason to come,” Speer says. “We want to nurture our guests that walk in the door, but we also want to nurture each other. That dialog and that genuineness with the people who walk in the door — if we have it with each other first, it’s just going to be a better experience all around for everyone.”

And the world has begun to catch on.

“I think self-care as a whole right now — I don’t want to call it a trend — but it’s so on the forefront of everybody’s perception and everybody’s mindset,” Robert says.

“It’s a big conversation on all levels.

So, the fact that it has been able to reach our industry, which I dare to say possibly needed it the most — we’re incredibly fortunate and blessed to have this opportunity.”

The hashtag #soberchefs has almost 2,000 posts on Instagram.

Publically sober big names in the restaurant industry include Andrew Zimmern, Sean Brock, Gregory Gourdet and Gabriel

Rucker. Some restaurants have made the decision to end the tradition of “shift beers,” free drinks for staff at the end of the night. And they are starting to run.

During the pre-run powwow on that Friday morning in September, Speer shared some good news.

In the last six weeks, chefs and restaurants from five different cities had reached out to share the story of their run clubs or say they were starting one, inspired by the Comedor runners. That group includes Rucker, the chef and owner of Le Pigeon, Little Bird Bistro and Canard in Portland, Oregon.

In his journey to sobriety, Speer always looked up to Rucker, who has now been sober for six years, but this time, the inspiration flowed the opposite way. Rucker launched the Bird Dog Run Club on September 19.

No one is under the impression that changing an entire industry, one very set in its ways and culture, will be easy. But the Comedor Run Club founders and members are

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encouraged by the progress so far, and motivated by the impact these shifts of lifestyle have made on their own lives.

“I think it’s a relatively small percentage of the industry that has an interest in doing it a different way,” says Trisha Sutton, a Comedor Run Club member and co-chair, “but I really think that as more people show up to change that behavior and that sense of community, and the more that they talk about it and we talk about it, the more exposure there will be, and I think that it will be a huge draw over time.”

“It’s little baby steps that will eventually help,” Delgado adds.

“I think maybe the old school cooks might think it’s stupid, but the new generations will see it and they’ll say, ‘This is what the culture is. You go work, you work long hours, but then you take care of yourself instead of destroying yourself.’ The more this happens in other places, the better this industry is going to be.” afm

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THE

RED TRUCK HEROES What it takes to be a firefighter in Austin.

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AUTHOR: MONIC A HAND

PHOTOS: CHRIS WILKINSON

F I R E F I G H T I N G I S A C A R E E R T H AT ’ S U N I V E R S A L LY R E G A R D E D A S H E R O I C .

They’re real-life superheroes, pictured with red hats instead of red capes. When others run from danger, they are the ones running toward it.

It’s a job that pushes the members to their physical and mental limits, but those who do it wouldn’t trade it for anything else.

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To be a firefighter, though, fitness and capability have to be top priorities and requirements.

Every state and city might have its own regulations for how one can become a firefighter, but there is almost always a physical fitness test.

Like most, the process to become a firefighter in Austin, Texas, is demanding.

“We have some people on the force that had to apply three or four times,” Gottfried Chatfield, an Austin firefighter of five years, points out.

The process starts with an application to make sure the minimal requirements are met, and those accepted are allowed to take the written entrance exam. The exam focuses on how an individual works and what they are capable of. This is accompanied by the Structured Oral Process (SOP), an interview full of hypothetical scenarios and questions regarding skills that would be applicable to entry-level firefighter work. The SOP is a video interview, so that the answers can be scored and ranked along with the written exam.

The top 200 scores go on to the next stage — the Candidate Physical Ability Test (CPAT).

“I like to call it the firefighter obstacle course,” Shelby Vollmer, an Austin firefighter of almost three years, says. “There’s stairs, carrying tools and

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ladders, confined spaces, the works.”

If the applicants make it through the stages and ultimately become a part of the Austin Fire Department, then the real challenge — and fun — begins.

“It’s an unconventional job,” Vollmer explains.

“Not knowing what’s waiting for you on the other end of that call is one of the exciting parts.”

To train for this kind of job, it takes dedication and passion. The department requires an hour of some form of working out every day, in addition to any training or fire calls that may be done that day.

“The department helps us keep up with that policy,” Vollmer says. “If you’re at the firehouse all day,

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In order to complete the full process of becoming a firefighter in Austin, applicants must pass the Candidate Physical Ability Test.

there’s equipment to use in your off time. But everyone has their own routines.”

The training drills are run-throughs of the techniques and protocols they’ve learned for various types of fires, such as a high rise or roof fire. It can be running up the stairs to find the fire, moving the hose to the right side of the house, cutting holes in roofs for ventilation and more. All depending on what kind of buildings are available to be used for practice, most are those that are about to be torn down.

“It’s to create a sort of muscle memory for the real deal,” Chatfield explains. “So that in the heat of the moment you don’t forget anything.”

And it’s not just about practice that makes a

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The job of a fireman can range greatly.

Not knowing what’s on the other end of the call is the exciting and adrenalineinducing part, but it’s also the exhausting part. The energy expenditure that coincides with adrenaline rushes can happen without even noticing until the job is over.

To add to all of that, being a firefighter in Central Texas means dealing with the extreme temperatures for a good portion of the year.

The heat of a job doesn’t just come from the flames, but it can come from the 105-degree weather that can wear anyone down.

“The heat is the hardest part to train for,” Chatfield says. “You

BEING ON THE SMALLER SIDE, THE GEAR IS HALF MY BODY WEIGHT — IT GETS TOUGH, BUT THAT’S WHERE THE TRAINING BEFOREHAND COMES INTO PLAY.” firefighter good at his or her job.

The physical fitness is not something to take lightly. Not only are they running back and forth with tools and ladders to race against the flames, but they are suited up in over 75 pounds of gear.

“Being on the smaller side, the gear is half my body weight,” Vollmer says. “It gets tough, but that’s where the training beforehand comes into play. You don’t want to get on scene and not be able to perform.”

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have to work out in the heat to get acclimated to it, otherwise your body could go into shock under all that gear and pressure.”

Staying hydrated is just another part of the job, Chatfield explains.

He says he drinks at least a gallon to a gallon and a half of water each day and drinks coconut water throughout the week to ensure the days he is on the job, he is fueled up and ready to go.

Understanding the body, how it works and what it needs for peak performance at all times is important. A mix of cardio and strength training are necessary to fully get the job done.“You have to be extremely well rounded,” Vollmer says. “Some of our calls are just to lift people up and go down stairs.

But at a fire, it’s more endurance.

You have to go as hard as you can for 30 minutes, break and then go back to it. The body has to know how to recover quickly.”

Vollmer says she’s been doing CrossFit for seven years, and that helps her stay in shape for the job now. The incorporation of different parts of the body helps her to balance the strength and endurance sides of her workouts.

Chatfield says he relies on all kinds of workouts, but his favorite when it comes to preparing for the endurance needed at a fire are sprints because of the quick bursts and the heart rate training it allows for, too.

“Some of the hardest times are when you get back from one call and get all of your gear off and you’re exhausted — and then another alarm comes in and you gotta go all over again,” Vollmer says. “It’s rare, but when it happens, you know it’s exactly what you’ve trained for.

We’re here to serve.”

Even when times get tough, whether it be in a workout, training or a four-alarm fire, they both

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Fitness for firefighting requires a good mix of both strength training and cardio. Calls they receive can range from lifting and carrying people to requiring endurance to put out a fire.

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remember that the job is a selfless one. Having the community and the rest of their crew counting on them to get the job done means no days off.

“It’s not about me — it’s about someone else. In the end, it’s what I would want someone to do for me and for my children and my family,” Chatfield says.

“And that’s the other thing, because I want to go back to my family at the end of every shift.

So, I have to prepare my body now so that I am able to face what I can’t control.” afm

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

SPECIAL PROMOTION

Restaurant Guide THE AUSTIN FOOD SCENE IS AS FLAVORFUL AND DIVERSE AS THE CITY ITSELF. BOASTING FRESH AND HEALTHY INGREDIENTS IN ALL CUISINE TYPES FROM TEX-MEX TO ASIAN — OR EVEN A MIXTURE OF BOTH — THERE'S A VARIETY TO PLEASE ALL PALATES. WE'VE COMPILED A GUIDE TO POINT YOU IN THE RIGHT DIRECTION.

PHOTO: INTERO RISTORANTE

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Flower Child iamaflowerchild.com

TWO AUSTIN LOCATIONS:

Domain Northside and Downtown 2nd Street

Good and good for you is every meal at Flower Child.

Flower Child comes to life in a vibe that starts with the positive energy and genuine smiles of our team, and builds into a contagious, cheerful atmosphere that creates a blissful buzz that our guests can bring home with them. Every single item is made from scratch with only the best ingredients, ensuring the highest quality and an amazing variety.

Flower Child celebrates the joys of flavor and freshness.

New seasons bring the freshest flavors to Flower Child’s kitchen with seasonal bowls. Flower Child knows that food is fuel for all the other joys in your day, that’s why they offer the freedom to mix and match your favorite ingredients to make your perfect meal — on the quick. No matter if you’re vegan, vegetarian or gluten-free — Flower Child offers options you’ll crave day after day.

The Soup Peddler Real Food & Juice Bar souppeddler.com

FIVE AUSTIN AREA LOCATIONS

The Soup Peddler Real Food & Juice Bar is the brainchild of David Ansel, the original boy on the bike who delivered soup to his neighbors in South Austin back in the day. Before Austin was replete with farmers’ markets, food trailers and a burgeoning chef culture, Ansel forged a DIY path into the food world, enjoying a solid fifteen minutes of national fame in the pre-social media world. Along the way, he created a brick and mortar concept where his famed soups were joined by a unique array of superfood smoothies and organic juices, graband-go salads and grilled cheese sandwiches. Seventeen years since that first bike ride, The Soup Peddler has five locations around town.

The “Real Food” subtitle for The Soup Peddler’s stores is an indication of the company’s culinary approach insisting on painstaking 24-hour bone broths, chef-prepared dressings and sauces and local handmade breads. When combined with the company’s vibrant and professional service culture, the effect is “slow food fast.” Their attention to vegan cuisine has led The Soup Peddler, already an expert in vegan soups, to feature local small-batch tempeh in salads and provide one of Austin’s only gluten-free vegan grilled cheese sandwiches. But care has been taken to appeal to the omnivore as well, featuring Bastrop Cattle Company grass-fed bone broth.

Ansel is still a daily-involved owner and can be found toting his toolbox from store to store doing light repairs, shaking hands and kissing babies. He is even still allowed to stir the soup on occasion.

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Eldorado Cafe 512.420.2222 eldoradocafeatx.com

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3300 W. ANDERSON LANE

Eldorado Cafe was founded in 2017 and merges Texan and Mexican foods with healthy options and the pleasures of comfort food. With no hidden ingredients, its menu is clean, vegan-friendly and gluten-free. Many of the plates are dedicated to old Austin institutions or a homage to old friends or employees. Eldorado also supports the Austin Community by giving back every day to a variety of nonprofits from animal rescues to local area schools. Founder Joel Fried’s goal is to make people feel comfortable and his plates are meant to remind you of a visit home.

Intero

512.599.4052 | interorestaurant.com 2612 E CESAR CHAVEZ

Open Tuesday-Sunday for Dinner and Happy Hour Just as in Italy where the food is authentic because it is locally sourced, you’ll find the same at Intero! Translating to “entire,” this restaurant uses traditional Italian techniques and preparations coupled with sustainably sourced whole Texas produce and whole raised animals. Enjoy great wines, craft cocktails and handmade pastas along with well highlighted vegetarian and gluten free dishes. Additionally, Intero provides an authentic nod to Italy’s sweet side with its handcrafted artisan chocolates, Italian desserts and extensive Amari list. Austinite couple and Chef duo, Ian Thurwachter and Krystal Craig, welcome you in for an Italian farm-totable experience in the city’s central-east side.

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Maudie’s Tex-Mex maudies.com

SEVEN AUSTIN AREA LOCATIONS

Maudie’s Tex-Mex has been serving up tried and true TexMex for over 25 years. With seven area locations, Maudie’s goal is to bring the best of TexMex to a neighborhood near you. Hand prepared dishes and fresh-squeezed juices daily, they select natural proteins and pasture-raised, local, farm fresh eggs because we take healthy eating to heart alongside flavor and tradition. Quintessential Tex-Mex for today’s Austin.

Photo: Hayden Spears Photography

Chi'lantro BBQ chilantrobbq.com

SEVEN AUSTIN AREA LOCATIONS

Chi'lantro BBQ, home of the famous Original Kimchi Fries, has been dishing out Korean-Inspired favorites since 2010. From the humble beginnings of running one food truck in downtown Austin, Chi'lantro has grown to seven brick-and-mortar locations, with more to come. Chi'lantro serves fast casual Korean BBQ inspired bowls, salads, tacos and more, which are all customizable and friendly for any dietary requirements. Chi'lantro was also seen on Shark Tank in 2016, where founder Jae Kim received a deal from Barbara Corcoran.

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WELLNESS AUTHOR

Emily Effren

THE BASICS OF BRUXISM The common bad habit with sneaky symptoms that are easy to miss.

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itting in the office of Honest Family Dental is a teddy bear Pomeranian that keeps patients calm during their medical procedures and is also known as the office antianxiety dog, Winnie. According to Dr. Ameet Trivedi, a dentist at Honest Family Dental, a lot of his patients suffer from dental anxiety, so Winnie is an essential addition to the office.

You probably haven’t heard of the medical term called “bruxism” before, even though so many people have it or have had it. Bruxism is the term used to define teeth grinding or “the clenching of the teeth” which can happen both consciously and subconsciously and can affect people of all ages.

Trivedi says he finds bruxism to be a common issue among his patients. He even found that half of his patients suffer or have suffered from bruxism at one point or another during their lifetime.

“It all starts with primarily anxiety or hyper stimulation,” Trivedi says. “But most of teeth grinding always stems back to anxiety.”

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As more people are getting on antianxiety or antidepressant medications than they were 10 years ago, it’s not surprising that there has been a growing number of people getting diagnosed with bruxism, Trivedi says.

According to the American Psychological Association, chronic stress is becoming a public health crisis, and 44 percent of Americans reported that their stress has increased over the past five years.

“These are the same people who also have a high correlation of bruxism, whether it’s nighttime, which is nocturnal bruxism, or regular daytime, general bruxism,” Trivedi says. “So yes — anxiety-induced.”

Usually, those who are diagnosed with bruxism will either clench their teeth aggressively in the daytime or grind their teeth together at night — or even participate in both instances, depending on how much stress a person is under, Trivedi says.

People who have nocturnal bruxism, and do not know they have bruxism, often find out when their partner hears them grinding

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Bruxism can cause headaches and hairline fractures in their teeth which can lead to pain, temporomandibular joint disorder (TMJD) and eventually the overall breakdown of teeth.

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Shutterstock ; By Damir Khabirov, and Elizaveta Galitckaia

sleep, or nocturnal bruxism, seemed “to increase almost two times for those who drank alcohol, almost 1.5 times for those who drank more than eight cups of coffee per day, and more than two times for those who were current smokers.”

“When you overstimulate your nervous system and you’re already under stress, you’re so over-ramped up that your nervous system no longer has the capacity to chill out. So, your body finds different ways of mitigating that stimulation. Grinding and clenching is one of the ways your body does that,” Trivedi says.

Even though most people surpass this amount on a daily basis, Trivedi recommends limiting caffeine consumption to under 80 milligrams a day. This simple step of reducing caffeine intake their teeth during the night.

However, those who do not have a partner to tell them can experience symptoms such as waking up with a sore jaw, Trivedi says.

In addition, bruxism patients can also experience headaches and hairline fractures in their teeth which can lead to pain, temporomandibular joint disorder (TMJD) and eventually the overall breakdown of their teeth.

“I actually call bruxism a disease for the simple fact that the word ‘disease’ means dis-ease — your body is not in harmony, and therefore, it’s not in ease,” Trivedi says. “And when things are in ease, it’s healthy. If it’s not in ease, it’s in dis-ease — it’s not healthy.”

To help cure his patients, Dr. Trivedi addresses and focuses on caffeine consumption, anxiety reduction and their quality of sleep.

According to the Journal of the American Dental Association,

Mouth guards help prevent damage from Bruxism

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WELLNESS

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I ACTUALLY CALL BRUXISM A DISEASE FOR THE SIMPLE FACT THAT THE WORD ‘DISEASE’ MEANS DIS-EASE — YOUR BODY IS NOT IN HARMONY, AND THEREFORE, IT’S NOT IN EASE.”

“There’s a system in your body called the ECS, endocannabinoid system. When you’re constantly under stress, you deplete it,” Trivedi says. “So, when you add CBD back, your ECS system allows you to handle stress and have more of a calmness.”

Finally, Trivedi focuses on his patients’ sleep quality. As some of his patients have nocturnal bruxism, getting a peaceful and restful sleep is crucial for the treatment process. Trivedi recommends drinking chamomile before bedtime, having a routine and limiting blue-screen time.

“I like that — you know, getting people back to balance and fixing diseases and getting people back to health,” Trivedi says. afm

Shutterstock ; By VGstockstudio

will dramatically reduce people’s stress and anxiety.

“Your body’s capacity to work within a normal stress response is better,” Trivedi says. “So, generally when it doesn’t work for patients, I find out it’s because they haven’t

even touched the caffeine part.”

Since his bruxism patients are so stimulated, Trivedi recommends an acrylic night guard to help decrease the damage of their teeth at night, but this is not his only recommendation.

After addressing stimulation intake, Trivedi’s next step is to reduce his patient’s anxiety level.

“Using a hard night guard is a band-aid. It does not fix the underlying issue — which is anxiety.

So, I went to the source: How do I decrease your anxiety the most natural way?”

Unlike most dentists, Trivedi recommends CBD, or cannabidiol oil, to reduce his patients’ anxiety naturally and help them feel more restful before bed.

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

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

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

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

WELLNESS AUTHOR

Emma Whalen

WELLNESS

FAQ

BODY DYSMORPHIC DISORDER What is it and how can it be treated?

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ody dysmorphic disorder (BDD), a form of obsessive compulsive disorder, is categorized by excessive grooming, looking in the mirror and seeking reassurance.

While many of us fall victim to these habits, diagnosing a disorder is determined by the level of distress a person experiences and the extent to which it disrupts daily functioning.

In severe cases, a person with BDD may refuse to go out in public during the day. Others can hold a steady job but are disrupted by urges to groom excessively.

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Where is the line between someone who is simply invested in their looks, for example participating in bodybuilding, and someone who has mild BDD? We are all concerned about how we look. With body building — there's the person who likes to go to the gym and keep in shape and likes to show off their guns. Then there's the more extreme form. There is in fact a subcategory of BDD called muscle dysmorphic disorder. This is a subjective call. With OCD and other anxiety disorders, the distress has to be significant to either impairing function or objectively very disturbing to the one who has it. Two people could be equally OCD or BDD, but one person is wracked with unhappiness about it and the other one is not.

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Shutterstock ; By Maridav

The underlying causes are still somewhat undetermined.

Some people report a single triggering event of childhood teasing leading to their development of compulsive behaviors while others cite societal beauty standards. Most cases are a result of a number of factors combined with a possible genetic predisposition to develop a form of OCD. To sort out some common questions and misconceptions about this disorder, we spoke with Dr. Bruce Mansbridge, an Austinbased psychologist specializing in OCD and BDD treatment.

The first one is more likely to get diagnosed. The most difficult thing about treating BDD is the lack of insight for the vast majority of the people.

How do you treat more severe cases of BDD? One of my BDD clients' total nutrition was from drive-thru windows at fast food places. He couldn't bring himself to go to a restaurant or a grocery store so we started at the bottom of the ladder, which is pulling his car up to the front of H-E-B and going to the front door and touching it and then driving away. Then we would work on going inside, turning around and coming right back out. We progressed to going inside the store for 10 seconds, then eventually up to 30 seconds and, finally he would get to the point where he could actually buy

something. You want to have some successes along the way. That way, they're in control as they should be, they're the expert on themselves.

They're not an expert on BDD but they are an expert on what exactly would trigger it.

If you think you know someone who could benefit from seeking treatment for BDD, what is the most effective way to guide them toward help?

You don't want to say, 'Oh you're stupid, you look fine,' or 'You're so vain.' You can point out the person's distress and say, 'I can see that you're really upset about this and you're spending a lot of time on it.' I would recommend they read a little bit about BDD. The best book on BDD is called “The Broken Mirror”

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TWO PEOPLE COULD BE EQUALLY OCD OR BDD, BUT ONE PERSON IS WRACKED WITH UNHAPPINESS ABOUT IT AND THE OTHER ONE IS NOT.”

by Katherine Phillips. I think people reading that might very well say, 'Oh my gosh, that's me.' Another thing is to just focus on the person's unhappiness and depression and say, 'Why don't you have a session or two with someone?' The trouble is when they go to therapists who don’t recognize BDD. They're going to reassure them and say they look fine, but that's going to turn somebody off because they clearly don't get it. afm

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

WELLNESS AUTHOR

Kate Harveston

SEVEN HEALTHY WAYS TO REDUCE WATER RETENTION It takes a combination of the right diet, the right movements and ancient herbal wisdom, but with a little know-how, you can win the battle of the bloat bulge.

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hether it’s a case of the monthlies or the after-effects of scarfing down a bag of chips instead of cooking dinner, water retention can make us feel uncomfortable. Plus, getting on the scale to find you’ve gained five pounds seemingly overnight can distress even the most body confident among us. Are there any proven methods to beat bloating quickly?

While developing better eating and exercise habits can prevent bloating from occurring, when it does strike, you can also alleviate it quickly and naturally. It takes a combination of the right diet, the right movements and ancient herbal wisdom, but with a little know-how, you can win the battle of the bloat bulge. Here are seven tips for doing so!

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Work Out Regularly Getting 30-minutes or more of moderate exercise most days of the week can alleviate a host of health woes, and beating the bloat is no exception. Strive to work out every day, even when you don’t feel like it — such as when PMS strikes.

If you feel exercise-resistant on a given day, commit to hitting the gym or the walking trail for at least five minutes. Most often, you’ll find you want to keep going once you start moving. If pain makes it difficult to run laps or perform squats, switch to swimming or aquatic aerobics instead of your usual HIIT class.

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2

Drink More Water (Wait, What?)

Yes, it does sound contradictory, but staying hydrated is the best way to minimize water retention. Keep a reusable water bottle with you and sip regularly throughout the day. Although we often hear the myth that feeling thirsty equals dehydration, pass on waiting until you’re parched to chug down H2O. Not a fan of plain water? Add some lemon slices, which help reduce retention, or sip on green tea, another useful diuretic.

S h u t t e r s t o c k ; B y S h o t P r i m e S t u d i o , A l e n K a d r, a n d P h o t o s i b e r

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Kick Processed Foods to the Curb Not only are processed foods high in sodium, but they also contain a host of chemicals implicated in the development of various diseases. And, sadly, over the past 70 years, the majority of the foods consumed by U.S. citizens falls into the ultra-processed category.

Cut Back on Salt If you salt your food before tasting it, this habit could cause uncomfortable bloating. Too much sodium intake prompts the body to retain water in cells. Put down the shaker, and if you must opt for a crunchy snack, stick to carrots or celery sticks. Additionally, celery acts as a diuretic, making it an even better choice.

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When grocery shopping, stick to the outer edges of the store but exercise caution at the deli counter. If opting for lunch meat, choose uncured meats such as roasted chicken cut off the rotisserie.

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WELLNESS

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Calm Your System with Magnesium Stress can increase bloating, and magnesium can help reduce anxiety levels and combat excess sodium as a bonus.

Increase your intake of certain magnesiumrich foods such as dark chocolate, avocados and nuts. Plus, some studies show increasing magnesium in your diet can limit water retention during PMS.

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Try a Natural Diuretic Certain herbs can help you beat the bloat. Here are some of the best to try:

· DANDELION — Dandelion tea acts as a diuretic but can taste bitter. Sweeten it with honey, which contains antioxidants. Alternatively, toss a few dandelion leaves with your salad greens.

· PARSLEY — This humble herb acts as a natural

· HORSETAIL — Herbalists have long used horsetail to help reduce water retention. The herb contains a ton of different compounds, and the raw plant is high in fiber, too. Horsetail also helps with silky hair and fingernail strength due to high silica content.

· CARAWAY — The seeds have a mild, licoricelike flavor, and they have long enjoyed use as a digestive tonic. Subjective evidence indicates they can help alleviate water weight gain, too.

· GINGER — Love Asian fusion? Ginger can help bust belly bloat. Try something like a grilled, gingered salmon recipe to get your hearthealthy omega-3s along with the diuretic effect of this root herb.

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S h u t t e r s t o c k ; B y A n a t o l i i R i e p i n , To m s i c k o v a Ta t y a n a , a n d A f r i c a S t u d i o

diuretic, too, so don’t toss that bit of garnish — eat it! You can also buy non-GMO-certified parsley supplements.

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Eat the Right Foods Just as eating salty, processed foods can increase bloating, eating the right ones can reverse the effects. In general, foods high in water content beat retention best:

· DARK, LEAFY GREENS — Leafy greens like spinach and kale contain copious amounts of water. They also pack a powerful protein punch and contain filling fiber to keep you fuller longer.

· AVOCADOS — Avocados contain healthy fats, as well as a ton of vitamins and minerals necessary for keeping skin and hair healthy. Try topping a leafy salad with green goddess dressing containing avocado to double the bloat-busting effects!

· YOGURT — Yogurt and other dairy products help bust bloat as long as you’re not lactose intolerant.

· BANANAS — Bananas contain potassium, which helps counteract the effects of too much sodium.

BEATING BLOAT THE NATURAL WAY

Few of us enjoy waking up only to find our favorite jeans don't button easily. However, regardless of whether your water retention stems from excess sodium intake or hormonal changes, you can beat bloat naturally. Follow the tips above, and you'll feel like your wonderful, slim self in no time! afm

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FITNESS AUTHOR

HOW MEN AND WOMEN RESPOND DIFFERENTLY TO EXERCISE

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t’s almost as if an unspoken gender law exists that orders, “Men lift weights, play sports and compete in races, and women do fitness classes, yoga and run long distances.”

Stereotypes aside, why is it that men and women seemingly have a different conception over what defines a good workout?

Is this because culture has raised us to believe that there is a certain type of fitness that’s best for our gender? Or because science and biology

There’s no question that men and women are different — including their exercise preferences and training styles.

Is it nurture or nature that causes the discrepancy between genders when it comes to fitness?

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Shutterstock ; By oneinchpunch

Lauryn Lax OTP, NTP

actually show gender affects the types of workouts we choose?

Moreover, when it comes to improving your personal fitness and getting the most out of your workout, is there one way that works better for women and another that works best for men — solely based on gender alone?

According to a survey by Weight Watchers, women tend to speak about exercise and nutrition in terms of “slimming down” and “dieting.” Men, on the other hand, speak in terms of fitness saying, “I need to hit the gym.”

The same survey showed men tend to view exercise and fitness as more of a sport or fun challenge, whereas women tend to view it as a chore or something they should do (but don’t necessarily always want to do). Researchers speculate that this is because many men are encouraged — more so than women — to join team sports such as football, soccer, baseball and basketball starting in childhood.

“Women dominate group fitness and yoga classes, outnumbering men in a ratio of about 5:1, making up more than 80 percent of spin, bootcamp and CrossFit group fitness attendees.”

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For these reasons, it’s no wonder only 17 percent of all women lift weights. Instead, they tend to gravitate toward cardio machines or group fitness classes — thinking that more cardio will “burn calories” and help them slim down faster. In fact, women dominate group fitness and yoga classes. Women outnumber men in a ratio of about 5:1, making up more than 80 percent of spin, bootcamp and CrossFit group fitness attendees. Also, the Yoga Journal reports 72 percent of all yoga classes are taught by women practitioners (even though yoga was founded by men in India).

Only 17 percent of all women lift weights.

Instead, they tend to gravitate toward cardio machines or group fitness classes

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FITNESS

1. MEN HAVE MORE OVERALL MUSCLE MASS.

It’s no shock that physiologically, men are about 50 to 60 percent stronger than women due to larger muscle fibers. This means men are able to increase strength or jumps in their weights much faster than women. Even though men tend to be stronger, pound-for-pound, women and men have equal strength for their body types, and women have the same potential to develop the same ratio of strength as men.

2. WOMEN BUILD A BOOTY QUICKER. MEN BUILD GUNS QUICKER.

Women tend to have about two-

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thirds the amount of muscle mass that men do, with a larger difference in upper-body muscle mass (about 50 percent of that in men) to lower-body muscle mass (75 percent). Technically, that means if a man and a woman have the same size muscles, they should have roughly the same strength (especially on squat day). Women tend to have an easier time making their legs stronger or shaping that Kim Kardashian (non-implant) booty, whereas men may have to work harder to overcome the “chicken leg” phenomenon.

particular have lower rates of ATP (energy store) depletion and glycogen depletion during workouts, so they don’t need as long to recover between sets, nor do they experience the same dropoffs in their power output as men.

Additionally, men tend to be able to handle more training volume than women. Since women don’t have as much muscle mass, the intensity and volume of their workouts can be slightly less than that of men to see results.

3. IT TAKES MEN LONGER TO RECOVER FROM WORKOUTS.

Women have more estrogen than men, and the female body is designed to carry more body fat for fertility reasons. Body fat gets a lot of negative connotations, but I challenge you to think about body fat as a necessary part of fitness — particularly if you are a woman.

Since women have lower muscle mass overall than men, women are also able to recover faster from tough workouts than men, simply because they have less muscle fibers. Fit women in

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4. WOMEN HAVE MORE BODY FAT.

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While there is no one-sizefits-all approach to fitness, here are eight (science-backed) differences between male and female response to exercise:

Enough of it (and a regular menstrual cycle for women of menstruating age) means you are healthy.

5. WOMEN BURN MORE FAT DURING EXERCISE.

Women tend to burn more glucose (sugar) at rest than men, who tend to burn more fat during rest.

However, during exercise, women are able to burn fat faster — particularly during weight and HIITstyle training.

6. MEN BENEFIT MORE FROM “CARBING UP” POST-EXERCISE.

Since women burn more fat during exercise and men burn more glucose or glycogen, women use less glycogen (carbohydrate) stores. So, your trainer’s recommendations about fueling up with carbs after a workout may not be as necessary for women, and eating a more balanced plate (even healthy fats) post-exercise may be a better option.

8. WOMEN CAN SLOW PROGRESS ON LOW-CALORIE DIETS OR HIGH-INTENSITY PROGRAMS.

Men tend to respond more positively to a caloric deficit or increased exercise intensity for body fat loss than women, primarily due to hormone differences.

For women, caloric restriction and high-volume training influences cortisol (stress) hormones more greatly, leading to greater likelihood of fat storage.

THE BOTTOM LINE

Contrary to popular belief that the human body is the same in its overall response to exercise, as well as many studies conducted specifically on men in the arena, women have a completely different physiological makeup than men.

There is no one-size-fits-all when it comes to your personal

workout. No matter if you’re aiming for health, improved fitness or to look good naked, you cannot go wrong with a variety of fitness modalities for optimal human potential.

Generally speaking, both men and women need to apply the same general principles: regular weight or strength training for supporting muscle and bone health, a nutrient-dense diet, enough rest to prevent overtraining and energy-boosting aerobic activities to supplement a foundational strength program.

Also, work to minimize nutrition and lifestyle stress, which is often underestimated by both men and women. Nutrition and lifestyle (like sleeping enough, avoiding overtraining and daily movement) are approximately 80 to 90 percent of all the results you see in the gym. So, start there. afm

7. WOMEN CAN HANDLE MORE CARBS THAN MEN.

Although it may seem counterintuitive, since women have about 30 percent less muscle mass and twice the body fat of men, women tend to have better blood sugar tolerance than men (i.e., they actually may benefit from more carbs in their diet throughout the day). This is primarily because they have higher estrogen levels than men (which improve the body’s ability to burn glucose or sugar). In other words, men may benefit from a ketogenic or HFLC (high-fat, low-carb) diet, whereas women can often handle moderate intakes of carbs for overall metabolic health without negatively affecting metabolism or body fat.

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FITNESS SPONSOR

F45 Training

PHOTOGRAPHY

Brian Fitzsimmons

WORKOUT OF THE MONTH

Kaylee Adams and Michael Cannie

Incorporate strength, muscular endurance and cardio with this HIIT circuit workout by F45 Training.

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t F45, training sessions encompass a total body format that will improve muscular strength, muscular endurance and cardiovascular endurance. The training sessions are programmed in a high intensity interval training, or HIIT, and circuit training fashion with an emphasis on functional movement patterns.

Challenge yourself with some strength training, some aerobic capacity training and top it off with some plyometrics. Do it all in a fun engaging team format that only takes

F45 TRAINING f45training.com

NOVEMBER

Westlake 3201 Bee Caves Rd #134 Austin, TX 78746 737.704.4395

45 minutes. The tagline says it all: “Team training, life changing” One of the keys to team training is F45’s ability to modify exercises for all the various clientele’s goals and abilities. The trainers at F45 are highly trained and skilled at making the small changes to the workouts that cater to each individual in attendance. If you see an exercise that is not right for you, don’t worry, trainers will modify it to meet your needs.

Let’s look at a sample workout that includes two circuits (pods) one that will focus on muscular strength and one that challenges your cardio fitness.

Lakeway 3944 Ranch Rd 620 S #120 Bee Cave, TX 78738 737.704.4387

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Domain 3220 Amy Donovan Plaza #124 Austin, TX 78758

512.809.5730

2019

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FITNESS CIRCUIT ONE Circuit One should be executed with work rest intervals that promote muscular strength. You will do two sets at each station working for 35 seconds and resting for 20 then moving to the next station completing 2 laps through the circuit (pod) to finish. This will take just over 18 minutes.

Key points: Make sure to establish a strong overhead position with the dumbbell for the overhead reverse lunges. If shoulder integrity is lacking, the position causes pain, or there is a lack of balance to control the movement, just modify

to a goblet position for the lunges.

Also, on the barbell deadlift, make sure the bar is directly in line with the midfoot as it tracks up toward the hips and back down toward the floor. This insures the bar travels in the best position for the lift. The shoulder blades should be slightly retracted with a slight chin up head position for strong posture. Lastly, a common compensation pattern for the deadlift is knees that cave medially. For this case, decrease the load and promote a knees slightly out position.

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CIRCUIT ONE 1. Dumbbell single arm flat chest press 2. Overhead reverse lunges (option two: dumbbell Bulgarian split squat) 3. Renegade rows 4 Traditional barbell deadlift (option two: Romanian deadlift) 5. Med ball jack-knife

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CIRCUIT TWO Circuit Two should be executed in a fashion that will increase aerobic capacity. You will do three sets at each station increasing the intensity with each set and completing one lap through the circuit (Pod) to finish. Set one will be 40 seconds of work with 20 seconds of rest, set two will be 30 seconds of work with 30 seconds of rest. Set 3 will be 20 seconds of work with 40 seconds of rest. This will take 15 minutes. Good execution of this circuit includes an increase in effort as the work periods get shorter and the rest periods get longer. The last 20 seconds of work at each station should be “all you got for 20.�

Key points: make sure the kettle bell swings are done with a hip hinge movement pattern. A common mistake is to bend your knees as in a squat pattern then complete the swing with a shoulder raise at the top. Kettlebell swings should be done by hinging at the hips with very little knee bend then an explosion of hips moving forward as your spine comes back to vertical. This will send the bell through the air guided by the arms to a height just above the shoulders.

2 1

3

4 CIRCUIT TWO

OPTION TWO

1. Bench hops 2. Row machine 3. Kettlebell swings (any arm variation) 4. Speed ladder two- in two-out (option two: suspension trainer in-and-out drop squats) 5. High plank sandbag pull-throughs

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

CALENDAR NOVEMBER 2019

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Events AUSTIN AREA JAZZ FESTIVAL Emma S. Barrientos Mexican American Cultural Center NOV EM B ER 29 -30

NOVEMBER 1-3

NOVEMBER 2-3

N OV E M B E R 2

N OV E M B E R 2

Circuit of the Americas

Austin Celtic Festival

Austin Tequila Fest 2019

Formula 1 United States Grand Prix Speed and sound are a couple of the key players this weekend as one of the biggest events in motorsports is returning to Austin! In addition, the Grand Prix will host performances from the 2000’s beloved artists, Imagine Dragons and P!nk. Let’s get this party started!

Pioneer Farms in Austin If you crave the romantic nostalgia of Scottish culture or the classic, crafted beer from Irish culture, the Austin Celtic Festival is perfect for you.

For all of those Braveheart fans, the Austin Highland Games will be held for those who want to showcase their strengths in a classic challenge. In addition, Austinites can learn how to step like the Irish and dance like the Scottish. Bagpipes and beer?

Who could ask for more?

Casa Chapala Mexican Cuisine & Tequila Bar !Tequila! Presented by the Austin Tequila Society, the Austin Tequila Fest is back for it’s 10th year! From 4:30pm to 9pm, the fest is destined to be a hub for tequila lovers to come and savor the flavors of tradition, and of course, agave. There will be opportunities to win special prizes and learn the production and history of the presented tequila. Uber is a good idea for this event.

28th Annual Austin Powwow and American Indian Heritage Festival

NOVEMBER

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Travis County Expo Center Native dancers from all across the country will gather to put on unique performances. In addition, the American Indian Heritage Festival will offer beautiful native food and one-ofa-kind artwork during this all-day event.

2019

E EP J

N OV E M B E R 6

NOVEMBER 13

N OV E M B E R 2 9

Mediavine Conference 2019

The Black Keys

Texas Tech Red Raiders vs. Texas Longhorns

N OV E M B E R 1 0

Austin Mac & Cheese Festival 2019 Carson Creek Ranch Austinites: We have been blessed. This one-of-akind festival will allow locals to sample mac and cheese dishes from some of Austin’s food trucks, eateries and top chefs as they compete to see who has the best mac and cheese dish in Austin.

Sign me up!

Frank Erwin Center Missing ACL? In need of a quick concert fix? Look no further. On tour with Modest Mouse, The Black Keys are going to be making a stop in Austin! The early 2010’s indie rock band hits include none other than Lonely Boy, Howlin’ For You, Gold on the Ceiling and Little Black Submarines.

NOVEMBER 17

ST IN

AS

AU

Austin Mac & Cheese Festival

Fairmont Austin Back for its second year, the Mediavine Conference is going to be an excellent opportunity for those looking to network and grow as professionals in communications and the online community. With learning sessions diving deep into sales, marketing and videography, the conference is set to be a unique, fun and professional learning experience!

MASTERS

local places such as Z Tejas, the South Congress Cafe, The Bloody Buddy, 1934 BBQ and Hill Country Distillers, the Bloody Mary Austin Festival is an excellent opportunity for Austinites to sample some of the Bloody Marys around. In addition, the fest will be benefiting the Boneshaker Project, which helps keep local kids active and healthy. Come out and try some good Bloody Marys for an even better cause!

TE X

326-3555 JEEPMASTERS.COM

SCHEDULED MAINTENANCE (30K-60K-90K) TUNE UPS • ENGINES BREAKS • TRANSMISSION EXHAUST • CUSTOM MODS COLLISION • PAINT • BODY WE BUY JEEPS/ DEALER TRADE-INS

Texas Memorial Stadium The Longhorns and the Red Raiders will be going head-to-head in this post-Thanksgiving Day game. Wake up from your turkey coma and come out to support the Texas Longhorns (or the Red Raiders) in a game guaranteed to be one for the books. Who will you be rooting for?

Music of ABBA One World Theater If you love Mamma Mia and can sing every word, this is the event for you.

The Music of ABBA will be in Austin for one night for locals to come out and get their Dancing Queen on.

You’ll be guaranteed to be feeling young and sweet like you’re seventeen! You’ll dance, you’ll jive and have the time of your life.

NOVEMBER 17

The Bloody Mary Festival Fair Market Pouring Bloody Marys from some of our favorite

N OV E M B E R 2 9 - 3 0

Austin Area Jazz Festival Emma S. Barrientos Mexican American Cultural Center Living up to their slogan of “building a legacy of great jazz in Austin,” the Austin Area Jazz Festival offers a fun and unique event to Austinites of all ages. Beginning on Friday, November 29, the fest will kick off with an intimate evening of jazz followed by the full festival on Saturday, November 30.

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FALL SPECIALS 6 Months for $399 OR

12 Months for $599 • • • • •

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

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

512.467.7799

www.texasrowingcenter.com info@texasrowingcenter.com

CALENDAR N OV E M B E R 2 0 1 9 -J A N UA RY 2 0 2 0

Submit your event online at austinfitmagazine.com

Rides & Races TEXMAS RUN 5K Travis County Expo Center DECEMBER 14

NOVEMBER N OV E M B E R 1 - 2

ZOOMA Texas Wine Country Run Fredericksburg N OV E M B E R 2

Run for the Flag

N OV E M B E R 9

N OV E M B E R 1 6

Rugged Maniac 5K Obstacle Race

Survive Thrive Prevent 5K

Travis County Exposition Center

Georgetown

N OV E M B E R 1 0

N OV E M B E R 2 8

The Hill Country Marathon

ThunderCloud Subs Turkey Trot

Marble Falls

Austin

Camp Mabry

N OV E M B E R 1 0

N OV E M B E R 3

Run by the Creek 5K & 10K

Run for the Water 10 Miler & 5K

Dripping Springs

N OV E M B E R 2 8

Round Rock Turkey Trot Round Rock

Downtown Austin

NOVEMBER

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2019

Nonprofit. Community. Rowing.

Trail of Lights

NOVEMBER 28

DECEMBER 14

Austin’s largest non-profit community rowing club

Pfeathered Pfun Runs

Stars at Night Half

Pflugerville

San Antonio

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

DECEMBER

DECEMBER 15

Home of Nationally ranked Regattas

Decker Challenge Half Marathon Travis County Exposition Center

DECEMBER 1

Back to Basics 5K

Austinrowing.org 512.472.0726

Burleson

JANUARY

DECEMBER 7

JA N UA R Y 1

Trail of Lights Fun Run

I Ran Marathons - Winter Festival New Years Day

Austin

74 Trinity Street

San Antonio DECEMBER 7

Candy Cane Course Georgetown

JA N UA R Y 1 1

Hops and Grain Brewery 5k Tour Austin

DECEMBER 7

Real Ale Brewing Co 5K Blanco DECEMBER 14

Texmas Run 5k Travis County Expo Center

JA N UA R Y 1 1

Hays Highstepper Hot Chocolate 5K and .5K Buda

Austin’s premier Massage School for over 30 years.

JA N UA R Y 1 9

3M Half Marathon J o n a t h a n Fa u l k n e r

DECEMBER 14

The Circus - Trail Run/Relay McKinney Roughs

Austin JA N UA R Y 2 5

Goodwater Trail Race Georgetown

81

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

TLCmassageschool.com

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