HION
FITN
S FA
E
ACTIVE SS
FO
OD
Spring 2014
Brain or Brawn pg. 26
The Wright Partnership Inside Look: Train the Game pg. 10
Knock Out Stress pg. 34
Crash Course: Nutritious Snacks
Snack Healthier
Stretch Your Workout Get Toned
Ideal Workout Outfit
Look Cuter
Try for a Triathlon
pg. 19
Healthy food in a SNAP!
Make your own nutritious meal at any of our many locations near you!
CONTENTS 8
CRASH COURSE: NUTRITIOUS SNACKS Flavorful, inexpensive snacks from the non-profit The Sustainable Food Center.
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THE WRIGHT PARTNERSHIP
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GO ROCK THAT BODY
19
TRY FOR A TRIATHLON
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Meet Central Texas personal trainers.
Tone your abs, butt and back for summer.
Marie Davis gives advice to those striving to complete a triathlon.
PHOTO TAKEN BY Kenza McKerrihan
IDEAL WORKOUT OUTFIT
STRETCH YOUR WORKOUT
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BRAIN OR BRAWN
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KNOCK OUT STRESS
10 benefits to using resistance bands in your workout.
Stella Luck’s road to recovery after her sports injury.
Lululemon employees pick their top pieces for your workout.
Adam Samuels reveals the physiciological effect of exercise.
COVER PHOTO TAKEN BY Kenza McKerrihan
LETTER FROM THE EDITORS
TAKEN BY Emma Steyeart
Hi Readers!
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We created this magazine for anybody who loves to be active. We all love to stay active, be outside and look good doing it! We want you to get helpful advice from our magazine about maintaining an active lifestyle while still looking good. And more importantly, we want you to have a good time while working out. This magazine is meant to be an inspiration to you to achieve these things, as you are all an inspiration to us! We hope to build a community of people who are strong both mentally and physically. Stay healthy, Grace Jensen, Isaac Van Eenoo, Kenza McKerrihan and Madeline Lee
COME GET ACTIVE WITH... KENZA MCKERRIHAN
Kenza McKerrihan loves being active on a daily basis. She rows competitively for Texas Rowing Center. In her spare time, she enjoys running, swimming, shopping and spending time with friends and family. McKerrihan isn’t sure what she wants to do professionally, but she hopes to row in college and maintain a healthy active lifestyle.
TAKEN BY Grace Jensen
TAKEN BY Emma Steyeart
GRACE JENSEN
Grace Jensen swims competitively while dancing, singing and acting in school musicals. She also enjoys tennis and golf in her free time. Jensen works as a lifeguard and hopes to study marine biology in college. TAKEN BY Kenza McKerrihan
MADELINE LEE
Madeline Lee starts her day by belly flopping in the YMCA pool at six in the morning with Jensen and Van Eenoo and ends her day covered in dirt from the softball field. But next year Lee plans on changing her attire to track and field, volleyball and dance uniforms.
TAKEN BY Kenza McKerrihan
TAKEN BY Emma Steyeart
ISAAC VAN EENOO
Isaac Van Eenoo has always loved being in the outdoors. He has played many sports but his favorite sport by far is swimming. He does LASA swim team in the morning, and swims on his community swim team after school when he has time. In his free time he likes to play basketball. TAKEN BY Kenza McKerrihan
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WEAR�
EASTON
GET OUTSIDE.
CRASH COURSE: nutritious snacks
Whip up some healthy treats for less than $1! The Sustainable Food Center (SFC) is a non-profit dedicated to improving access to healthy, affordable food in Central Texas. It’s nationally-recognized bilingual cooking and nutrition education program, The Happy Kitchen/La Cocina Alegre, aims to get everyone more involved in their food system by teaching cooking and nutrition classes.
baked sweet potato fries
kale chips
cost per serving: $0.49, 6 servings, 165 calories
ingredients: ½ tablespoon olive oil 1 bunch kale (about 4 cups) ¼ teaspoon salt ¼ teaspoon garlic powder ¼ teaspoon cumin (or chili powder, Cajun spices, etc.)
ingredients: 4 large sweet potatoes 2 tablespoons canola oil ¼ teaspoon ground cumin ¼ teaspoon ground coriander ¼ teaspoon salt ¼ teaspoon pepper
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instructions: Preheat oven to 400 degrees F. Scrub well or peel the sweet potatoes. Cut the sweet potatoes into French fry-sized pieces (approx. ½ inch thick). Toss lightly with the oil. Sprinkle the cumin, coriander, salt and pepper on top. Mix until the sweet potatoes are lightly coated with the spices. Lay potatoes out in a single layer on a baking sheet. Bake for 30-45 minutes or until lightly browned.
cost per serving: $0.70, 2 servings, 99 calories
instructions: Wash and thoroughly dry kale. Preheat oven to 325 degrees F. In a small bowl, mix together salt, garlic powder and cumin. Set aside. Remove leaves and discard stems. Tear leaves into chip sized pieces. Place kale pieces in a bowl with olive oil and stir gently until all leaves are lightly coated with oil. Place kale in a single layer on a baking sheet. bake at 325 degrees for 10-12 minutes. chips are done when kale is lightly browned and crispy. Watch carefully as it will burn quickly. Remove kale from oven and sprinkle salt and herb mix on top. Eat immediately.
from Fresh Seasonal Recipes from The Happy Kitchen
chili popcorn
by Grace Jensen PHOTOS TAKEN BY Grace Jensen
cost per serving: $0.09, 8 servings, 137 calories ingredients: ¾ cup popcorn ¼ cup plus 1 ½ tablespoons canola oil ½ tablespoon butter, melted 2 teaspoons chili powder ½ teaspoon ground cumin Dash garlic powder ¼ teaspoon salt instructions: Pour ¼ cup canola oil in a very large soup pot. Add 3 kernels of popcorn. Place a lid on the pot and heat over medium-high heat. Once all 3 of the popcorn kernels have popped, add the remaining popcorn to the pot and cover immediately. Continuously move the covered pot back and forth until the corn is doen popping. Remove immediately from heat and pour into a large bowl. Melt butter with 1 ½ tablespoons canola oil in a small saucepan. Mix together hot popcorn and melted butter and oil. Combine all the dry seasonings together and sprinkle over the popcorn. Mix well. Serve immediately.
granola bars with coconut cost per serving: $0.25, 15 servings, 207 calories ingredients: 2 cups rolled oats 1 cup sliced almonds 1 cup unsweetened shredded coconut ½ cup wheat germ ⅓ cup canola oil ⅔ cup honey 1 teaspoon vanilla ¼ teaspoon salt 1 cup dried fruit instructions: Preheat oven to 350 degrees F. Oil a 9x13 baking dish and line it with parchment paper. Mix oatmeal, almonds and coconut together on a baking sheet and bake for 10-12 minutes, stirring occasionally, until lightly browned. Transfer the mixture to a large mixing bowl and stir in the wheat germ. Reduce the oven temperature to 300 degrees F. In a small bowl, combine honey, oil, vanilla and salt. While the oatmeal mixture is still warm, stir in the honey mixture until well coated, then add the dried fruit. Pour the mixture into your prepared baking dish and press it in using wet fingers or a silicon spatula until the mixture is packed as tightly as possible. Bake for 25-30 minutes, until light golden brown. Cool for 2-3 hours before cutting into bars. Bars will keep in an airtight container at room temperature for 1-2 weeks. They can also be stored in the freezer to retain a crisp texture.
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THE WRIGHT PARTNERSHIP Train 4 the Game, a local Austin business, seeks to make sticking to fitness goals easier. by Grace Jensen
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PHOTOS TAKEN BY Grace Jensen
Chuma Chikeobi goes to Train 4 the Game “to develop a better core.�
T
he sound of exercises machines whirring, feet pattering, coaches shouting, and music blaring engage you from the moment you step through the automatic doors. Most gyms just give clients access to exercise equipment, but Train 4 the Game (T4TG) works with clients to support and ensure they reach their fitness goals. Todd Wright, the owner, started the business with the goal of cultivating a community that encouraged each member to stay fit. Wright, a strength and conditioning coach for the University of Texas men’s basketball team, focuses on making health goals easier to achieve in his partnership based gym in central Austin. “I want to be the best that I can possibly be while I am on the earth,” Wright said. “I have always been driven by helping things change form into something that’s better so I like helping people go from where they are at to where they would like to be.” Wright said he entered the sports field because he loved physical activity and the joy it brought him and wanted to impart that onto others. “It has always been part of my fiber ever since I was little,” Wright said. “I recognized that I really enjoyed moving, and so its always been a part of me that when I did not move I noticed that there is a major problem. All of our bodies need movement.” T4TG trains collegiate and professional athletes as well as people whom a more personal experience is helpful. T4TG is a commitment rather than a membership. It focuses on classes and personal training not just acquiring new equipment. Chris Braden, manager of T4TG, said he believes how to stay motivated
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Clients at Train 4 the Game go through short, sprint length exercises at different stations before switching to another station or machine.
to be healthy is “surrounding yourself with a team.” That is the philosophy behind T4TG. For those that have trouble achieving their exercise goals, being immersed in a community which values fitness can mean the difference between improving their quality of life and health with exercise and another failed fitness plan. Hiring good trainers is one of Wright’s main responsibilities at T4TG. A trainer completes the community of the gym. “Expressing genuine concern for my clients and viewing them as whole people, not just as bodies, but as a whole person and taking interest in them and what they do outside the gym or outside their workout, their whole lives, their kids, their work, really expressing interest and showing concern for them as whole people is way more important than any exercise program that I could design for
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My family and definitely my kids are a big motivator because the things that they love to do are all things that involve being active and being outside.
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- Phillips
The interior design of Train 4 the Game enhances its distinctiveness and energy.
The stations include biking, running, and weight lifting. This variety in exercises gives the client a full body workout and allows certain muscles to rest while others are working.
exercise program that I could design for them,” Allison Phillips, owner of Backyard Fitness, said. A trainer’s job is to challenge their client but also to keep them motivated and enjoying moving. “I think you have to have exceptional communication skills, great energy, and a desire to become better yourself and to impart that knowledge with others,” said Braden. Allison Phillips focuses on cultivating and facilitating a healthy lifestyle for her clients and their families in her business Backyard Fitness. Starting this business gave her a chance to stay at home mom and also get back into her professional career after her fifth child was born. “My family and definitely my kids are a big motivator because the things that they love to do are all things that involve being active and being outside,” Phillips said. Backyard Fitness runs exercise play dates where Phillips’ clients get fitness classes and their children can run around and play in her backyard and other exercise classes reinforcing fitness in community.
While modern technology aiming to make life easier, it can prevent us from moving the way our bodies were designed for. “We do not move anymore,” Wright said. “Society has made us conveniently stationary.” Wright said that when someone has health issues today, they look for drugs or medicine to heal them instead of trying to exercise and eat well.
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I want to be the best I can possibly be while I am on the earth.
”
- Wright
“(My body) is my vehicle through everything that I want to do in my life,” Wright said. “If you just took care of your body the way it was authentically
designed to move a lot of those processes would take care of themselves.” In a life filled with responsibilities and stress, Phillips said the key to getting active is to just make it a priority. “I see a lot of people that do not prioritize [exercise],” Phillips said. “When something else comes up... they will take it off their calendar. I encourage my clients to just make it part of their day.” Physical activity can be easily woven into daily lifestyle. Early morning classes are popular with Phillips’ busy clients because very little comes up at this time. Phillips’ favorite time to workout is being outside with her children. “We ride bikes to and from their schools,” Phillips said. “I ride my bike when possible to all my appointments to the track or wherever to my afternoon meetings with clients, so cycling or running just fits into my day… Obviously [exercise] is important to my physical well being, but emotionally and physically it is how I nourish myself too,” said Phillips. Braden said he tries to find a happy medium in his amount of physical activity
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which helps him do what he likes to do most. “Physical activity helps keep my mind tuned up because if you feel run down with your body your mind is going to get the same way,” Braden said. “I’m always cognizant of what is going to be too much so that I do not go on the other end and have physical activity start to beat me down.” Sticking to fitness goals requires remaining motivated and focused even when circumstances may be encouraging to do otherwise. “There are some days where you feel fantastic as a result of doing what you do in terms of physical activity. It helps; you feel great. You feel like what we would call vital,” Braden said. “But there are
Exercise builds me up and fills me, so when I do not get enough of it, I am just not myself. -Braden
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also some days where you feel bad deep down.” Often, Phillips said, “When I am not doing [exercise] I do not feel good. I don’t feel like myself. I am not patient; I feel less energized,” Phillips said. “Exercise builds me up and fills me, so when I do not get enough of it, I am just not myself.” Exercise is a huge part of health, but T4TG also engages their clients in food education and guides them in eating choices and what foods give them the most power and energy for their workout. Sharing knowledge helps clients train and strengthens the community. Wright adopts a unique technique on healthy eating which he refers to as JERF. “JERF means just eat real food,” he said. Real food mainly includes meats, vegetables, and fruits. This diet is the oldest and free from many of the harmful additives of processed packaged foods. The body is adjusted to real food and can digest it easier. “It is hard to out train a bad diet,” Braden said. “When you are washing the dishes at night, if you have to scrub the plate, its probably not the best meal.” Other people make more restrictive plans for healthy eating. “I am vegan which makes it pretty easy
“I want to get stronger, lighter, and just better Carolyn would “like to become a better runner... and some day run a full marathon.” shape over all,” Jason said.
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to eat healthy because all the food I eat is plant based,” Phillips said. “We have our own little garden which helps, and I have my kids help with meal planning and thinking about balance.” Living a healthy lifestyle is based on balance. People can exhaust themselves at the workplace and not be fully present doing the things they love. Wright ensures he makes time for the people and things he loves. He includes that family is the most important thing in his life. “Even though sometimes you are spending more time at work when you are at home you have to be where you are at,” Wright said. To be where you are at is what makes Train 4 the Game and Backyard Fitness so unique and powerful. The clients do their best and support one another. The trainers are fully present and ready to help their clients be the best they can. The emotional support, connections, and community drives physical transformation to improve people’s quality of life and make them happy. “I just enjoy the atmosphere,” a Train 4 the Game client Angela McDonald said. “It’s a good break in the work day, to come in and be around a lot of positive people and in a positive atmosphere.”
Chris Braden makes workouts for clients.
U N D E F E A T E D
GO ROCK THAT BODY
Tracy Kettani, a personal trainer at Jewish Community Center, uses cobra and bridge exercises in her training especially for those who have a lot of stress (see “Knock Out Stress” on page 34). These simple exercises builds toned muscles and can be done in almost any location. Although cobra is a great position to exercise the core and back, Kettani prefers the plank position because the cobra can agitate the back if one is not careful.
by Madeline Lee
Source: WikiHow confirmed by personal trainer, Tracy Kettani
HOW TO PLANK
PHOTOS TAKEN BY Madeline Lee
Lie down on a soft surface with your stomach touching the ground and face forward. Curl your toes and place your forearms on the floor to support yourself up. Shoulder damage could occur if you don’t align your shoulders and elbows. This will be your resting position.
Get into ready position. Clench your hands into fists with your thumbs facing up. Line your feet with your hips, and touch the floor with the balls of your feet.
Lift your body up where only your forearms and toes would be touching the floor. Try to keep your back as straight as possible so that you can contract your muscles as much as possible and not injure your hip or back. Squeeze your muscles together, including your abdominal, thighs and glutes. Hold this position for a time goal then aim for a higher or lower time based on that. Relax your body and then hold the position again. This exercise mainly increases the strength and flexibility in your core and also tones other muscles as mentioned before.
NO
Do you want to increase the intensity?
YES
Make this more challenging. Place your hands at your side Make this less challenging. Keep your knees on the floor to reduce with bent and locked elbows. Putting more pressure on your the pressure on your lower back. Remember to keep your back flat. shoulders and arms, you should build up to this position.
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Lie down on back. Make sure you have a soft surface to lay on like a yoga mat or rug. Keep the knees at hip-distance apart and bend your knees. Bring your feet as close as you can to your buttocks while keeping them firmly planted on the ground to that you are able to use your glute and leg muscles. To further stabilize yourself, keep your arms a couple inches away from your side.
HOW TO BRIDGE OR
Choose to turn your arms so that your palms are pointing to the ceiling. This helps with balance and brings your shoulder blades closer together which helps push your shoulders toward the floor.
If you decide to face your palms down it will give you a slightly more stable pose and lowers the possibility for wrist injury.
Prevent injury by keeping your knees and thighs parallel to one another. If they spread too far apart possible injury to the back and knees can occur. Also remember to pull your shoulders into the ground and keep your chin up as you lift to prevent possible neck injury.
Press your feet into the floor regardless of your hand position. Bring your hips as high as they feel comfortable. Pull your belly button to your spine which will engage your abs. Tighten your buttocks as well to gain firmer glutes, but do not clench too hard to prevent cramps.
OR Hold the pose for five or more full breaths which consist of both an inhale and exhale. After, relax your rib cage and slowly lower your back to the start position. Do not collapse on the floor to protect your back and neck.
NO
Get a better core and glute workout by lowering your hips half way down then back up for a set number of times then repeat. There are many other ways you can use this pose, for example, hold the pose in the air and pulsate for an amount of time.
Do you want to increase the intensity?
Decrease the intensity of the workout by decreasing the amount of time you hold the bridge pose or the amount of repetitions of lifts or pulses you do.
YES
Increase the intensity by increasing the amount of time you hold the pose or amount of repetitions that you do. You can also decrease the amount of rest time in between the different types of exercise.
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TRY FOR TRIATHLONS
TAKEN BY PHOTOBUCKET
This is a picture of Dave Scott, one of the greatest triathlete of all time, crossing the finish line during one of his triathlons.
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Find Your Own Path to Success by Isaac Van Eenoo
A
triathlon is a race that includes three separate events: swimming, biking, and running. About one percent of the population compete in an Olympic distance Triathlon. The Olympic Triathlon consists of a 0.93 mile swim, a 24.8 mile bike ride, and a 6.2 mile run, totaling 27.93 miles. In TAKEN BY Gilburg Bryan order for an athlete to be competitive This are both pictures of Bryan Gilburg and some of his buddies after some of his triathlons. they must be competent in all three He has competed in many throughout the years, and his friends help him finish them. events. Training for a race like this also takes dedication and a drive to win. “I try to train everyday, so I do an hour per day minimum,” Bryan Gilburg, a local athlete who has competed in multiple triathlons, said. According to three local athletes, triathlons are not only hard work and effort, they lead to a the needed for success in a triathlon. The inexperienced believe that you must stretch, exercise, and follow a strict healthy diet daily to compete in a TAKEN BY Jimmy Olivares triathlon. In reality these things are all This is a a picture of Jimmy Olivares biking. This not necessary for every athlete to achieve is the second part of his race, and he must conserve TAKEN BY Marie DAvis success in a triathlon. Each athlete must his energy. This is a picture of Marie Davis running. She has find their own path to victory. Gilburg her number at her waist so she can be identified Gilburg has competed in many tribelieves stretching is unnecessary. athlons, but despite his experience, “I belong to a triathlon group that has three rules: Rule number one, always others disagree. Marie Davis, a very look good for the finishing camera competitive triathlete, believes that rule number two, never get passed in stretching is vital to success in an the finishing shoot, and rule number Ironman, the most difficult triathlon. three, no stretching,” Gilburg said. An ironman consists of a 2.4 mile swim, a 112 mile bike ride, and a 26.2 mile run. Davis takes about thirteen hours to complete an Ironman, which she competes in once or twice a year. Even the most elite athletes can take nine and a half hours to finish the race. For Davis, there is a lot to be done after the race to aid recovery. “You are coming out of a race and most people are like it’s over but it’s not. You need to stretch out your muscles and get some massages so that you can properly recover before you start training for your next triathlon,” said Davis According to Jimmy Oliveres, a trainer who has led many triathletes across the finish line, it is important to loosen your muscles TAKEN BY Gilburg Bryan after a race, especially if you Brian Gilburg getting out of the ocean plan on racing in other triathlons. after the swimming portion.
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I belong to a triathlon group that has three rules: rule number one, always look good for the finishing camera, rule number two, never get passed in the finishing shoot, and rule number three, no stretching -Gilburg
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TAKEN BY PHOTOBUCKET
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This is a picture of a women running to victory. She has numbers on her legs, and an outfit that can be worn in water too so she can have a fast transition between the sections.
“I don’t do so much stretching, but I sug gest a foam roller, which is a big roll used to roll out your muscles. It’s kind of like self massage, and I always tell my clients to use that every night. Take 15 minutes while you’re watching the news or your favorite TV show and just get on and roll every muscle in your body and it helps keep you lose” Olivares said. Overall, stretching seems to be the way to go, and has led the most triathletes across the finish line. Exercising is necessary to success, but strategy is also important for competing in a triathlon. Davis believes focus is the best strategy. “You just need to focus on finishing the race, and to take it one step at a time, and you just need to keep going no matter what comes at you,” Davis said. Olivares believes that Davis is correct, but that you also have to break the race down into manageable chunks in order to not become overwhelmed. “I try to break it up into not being this one huge event but, the swimming, and then the biking, and the running part,” Olivares said. Finally, Gilburg, who has an unexpected philosophy for stretching, also shared an idea for training “Train with someone, because it’s hard to wake up everyday at five in the morning to go exercising, but if someone is waiting for you to exercise with them it’s just a little bit of extra incentive to get out of bed in the morning,” Gilburg said. Olivares agrees with this strategy to an extent. What he finds his trainees struggle with are the longer bike rides that he had them do. One of Olivares’ more experienced athlete did 56 mile bike rides, and Olivares believes they would have been easier with a partner. “I think time alone is the most difficult thing. I think if he would of had somebody training with him or somebody to talk to, because you’re out there for four hours. Your mind just goes everywhere, so I think the alone time was pretty difficult for him,” Olivares said. Olivares believes that just working out all day everyday as hard as you can is not necessary. “What I’ve done with the folks I’ve trained is I try to focus on more of a quality workout instead of quantity, I don’t want them going too far or too hard,” Olivares said.
Exercising and stretching are not the only important things. Healthy eating is a factor of someone’s success in a triathlon. Most would think that this would obviously be important and difficult, but there are some mixed feelings about this between Davis, Gilburg, and Olivares. Davis believes that it is necessary to an extent. TAKEN BY JIMMY OLIVARES “Well, I usually eat healthy, but Jimmy Olivares about to begin the swim part when your training, you need to have of his triathlon. their moods I know for them, they’re
“
It’s a fun combination between social exercising with my friends and also exercising for my own personal goals to finish well
-Gilburg
”
fuel to burn continuously. So what’s really important is to get some food into your body, not necessarily what you’re eating,” Davis said. Gilburg says always eating healthy is more important than unhealthy fuel. “I feel like the more I exercised the more I ate healthy foods. I wanted to eat healthy foods. My body was telling me I should eat the good things, so that part is easy,” Gilburg said. Even if a triathlete exercises, stretches, and keeps to a strict healthy diet everyday, there will still be unexpected challenges in practically every race. There are many strategies that athletes use to keep their head in the game, and press through till the end. Olivares overcomes his difficult challenges by focusing on his family. “Since it was a four loop run course you are able to see your family every single time you cross the line to go back out,” Olivares said, “I think seeing them there, and it’s a long day for them too, so I think just seeing them uplifts everybody,
worried, because on one loop it took a lot longer than it should have and so them seeing me and me seeing them, it just kind of keeps your spirits up and puts a smile on your face.” Davis’s most difficult race was in Cozumel, Mexico. In fact, many athletes did not complete the race. Out of the 1300 initial competitors, only 800 finished. Davis managed to push through everything that was thrown into her path. “I had trained here in Austin through the winter and it was 30 or 40 degrees. When the race was in Cozumel it was 100 degrees. I didn’t think about mountains in Mexico. Austin is a level flat place, and there were some major hills in the race, so that was really unexpected,” Davis said, “Temperature, terrain, all these things are going to come
up, that you have to be prepared for and be in the mind set that you’re going to finish whatever is thrown at you. Also after the swim in really nasty water, I felt really nauseous for an hour and a half.” Competing in a triathlon is not something to take light heartedly, finishing one is a another matter entirely. It takes serious dedication to stretching, exercising, and a healthy
lifestyle. More than that, each athlete must find what works for them. Different strategies work for different athletes. It also require a good, determined attitude. But it doesn’t have to be all work, these requirements can be accomplished in a fun way. “it’s a fun combination between social exercising with my friends, and also exercising for my personal goals to finish well.” Gilburg said
STRETCH YOUR WORKOUT by Isaac Van Eenoo
Sources: http://fitness.mercola.com/sites/fitness/archive/2013/09/06/resistance-bands-benefits.aspx http://www.band-exercises.net/
Ten Benefits of Exercise Bands
1. They are very cost-effective. Resistance bands can be bought for as cheap as 10 dollars, and even the more expensive ones with multiple bands, and dvd lead exercises can be found for under 40 dollars.
2. Resistance bands have multiple levels of difficultness.
They are typically color coordinated with the amount of weight they represent. To make the bands more difficult one can merely step back further to increase the tension in the band.
3. Resistance bands can easily be replaced by dumbbells
to do the same or very similar workout. Also resistance bands can be used to increase the intensity of workouts normally done.
4. Using resistance bands makes it easier to get a full
body workout than using dumbbells of other things, also they make a full body workout more safe, and the person doing it less prone to injury.
5. Resistance bands take up much less space than other ex-
ercise tools, for instance one band can be taken down after a workout and stored in a small cupboard.
6. Bands are excellent for traveling as well. Aside from being very space savvy, they are also super light weight. Taking a dumbbell on a trip can be very inconvenient.
7. Resistance bands add variety. Muscles can quickly adapt to the new movements. making the need for other more expensive workout tools unnecessary.
8. Some exercise tools are unsafe to use alone, such as
dumbbells. Resistance bands on the other hand are completely safe to use alone.
9. If you really like weights, bands can be incorporated
into a workout using weights. They are very versatile, and this can help people benefit from multiple exercises.
10. Resistance bands are incredibly effective, because they boost, stamina, flexibility, range of motion, and muscle. Rather that just one of these aspects.
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PHOTOS TAKEN BY Isaac Van Eenoo
Downward Chess Press First, inspect the band for any cracks or cuts in the band. Attach the band securly at medium hight behind you. Then grap on of the handles keeping your palm faced down. Make sure to keep your hand near your shoulder while doing this. Keep the other hand near your side. Next, push the handle straight forward until your arm is fully extended and parallel to the floor. Hold your arm in the extended position for a couple of seconds. Hold it longer for a better workout. While you extend the one hand keep the other near your side, to make the workout more effective. Finally bring your arm back to its original position. Take a few seconds rest and repeat the exercise. Throughout the exercise keep your feet planted firmly on the ground to prevent injury and make the exercise effective. After you do as many reps as desired switch to the other side.
R
esistance bands have many advantages over other more traditional exercise methods. Resistance bands can be incorporated into almost any workout, and can also be combined with other more traditional methods, such as dumbbells. The proper technique however can be difficult to achieve. Here are three exercises, one for the arms, one for the abs, and one for the chest. The proper way to achive all three is demonstrated below. To make an exercise easier simple step closer but try to maintain tension in the bands, or switch to an easier band color.
Bicep Curl
Ab Workout
First, inspect the band for any cracks or cuts in the band. Begin the exercise by sitting on a bench or a chair. Place the band under both of your feet. The further your feet are apart the more difficult the exercise will be. Keep a straight back while doing this exercise. Place the hands on the thighs
First, inspect the band for any cracks or cuts in the band. Attach the band securly at a low height behind you. Lie on your back with your knees up as if to do a sit up. Place your hands near your knees. keeping tension in the band while in this position. Keep your arms straight.
Now, while keeping a straight back, raise one of your arms to your chest. Pull the handle up by curling your wrist. Hold this position for a couple of seconds. Keep the hand that is not doing the curl firmly on your other thigh to keep the tension in the band. If you move the hand it will make the exercise useless.
Now raise your shoulders of the ground. Your hands should come forward a little as well. Try to keep your feet firmly planted on the ground. To make it more challenging raise your head and shoulders further off the ground. wwThis is a very difficult exercise so dont let your ego get in the way and pick a easy color.
After holding it at the top for a couple of seconds return back to the original position. Take a little break and then repeat. Make sure to do the same amount of reps on the other arm. To stay healthy you want to workout of both arms the same amount. To make it easier use a different band or dont bring your ams as high.
After you reach to top of the chrunch pause and then bring your head ans shoulders back to the ground. and repeat the exercise. To help keep your feet on the ground have someone hold them on the ground or, place them under something.
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B R A I N O R B R A W N Photo Caption:Luck at Texas Rowing Center
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On the Road to Recovery by: Kenza McKerrihan
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ne minute everything is fine, the workout is going as planned, as it goes every other time, nothing is wrong, it feels good. With one wrong move, one incorrect lift, one hit, everything falls apart. It hurts and it will hurt for a while for an athlete a sports injury can change their body and performance forever, and while some never make it through to recover fully, many, with dedication and lots of work will. Zach Ellison a former college football player-turned-elite rower after one too many concussions from football talks of his road to recovery. He talks of how hard his recovery was, with many setbacks, unexpected turns, ups and downs changed his life forever. “My biggest struggle was knowing that I wasn’t going to be able to play again at the same level,” Ellison said. When recovering from sports injuries, many think it is purely about the body, the physical aspect of the injury. However the physical part of the injury really is just a small part of recovery. Recovering mentally can be the toughest part. Getting back to 100 percent is sometimes impossible, but some are able to use their injury to make themselves stronger athletes, according to Paul Bloom. Bloom, an athlete himself, has a masters in physiology from University of Connecticut, where he rowed competitively for four years. He is currently working as a Juniors Rowing
coach at Texas Rowing Center. He is able to use his firsthand knowledge of being an athlete as well as his degree to help young athletes prevent and recover from sports injuries. “Often times you see somebody has hurt their ankle and physically they’re fine, but because they’ve had to deal with that pain in the past they’ve changed their style of play, they’ve changed how hard they work, because they are afraid of injuring themselves again,” Bloom said. Stella Luck a junior rower and freshman in high school said she has experienced the mental block of a sports injury. The past fall season, Luck hurt her back doing weights straining her psoas WHATS THIS muscle, which rotated her pelvis, and caused Internal Hip Snapping Syndrome. Essentially, when she rows, the tendons snap inside of her hip. “My coach said that the biggest mountain in my recovery was a mental one, and that once I was able to push through the pain and finish a 2k, the rest of my recovery would be a breeze,” Luck said. “She said that part of recovery was just doing it anyway.” Once she accepted that the mental challenge would be one of the hardest things to get past, she was able to succeed in her recovery. Staying positive for athletes and their coaches is an imperative aspect to recovery, according to Luck. “Really its a matter of working in positive feedback from the coach and positive imagery from the coach,” Bloom
TAKEN BY: Cindy Bloom
Photo Caption: Coach Bloom, a firm believer in recovering 100 percent before getting injured further, to make for a stronger future athletic career.
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Really its a matter of working in positive feedback from the coach and positive imagery from the coach. -Bloom
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TAKEN BY: Kenza McKerrihan
Photo Caption: Ellison uses sculling oars like the ones above to race, the oars are built specifically for each boat.
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TAKEN BY: Kenza McKerrihan
Photo Caption: Luck with Coach Thrash, who has worked with her through every practice.
said. “And trying to help the athlete picture how they are going to be working at the highest level, and building up to that with the training and pushing themselves up to it.” The difference of being a coach and an athlete through an injury is huge, according to Bloom. But in general both know that they will not accomplish anything without having a sound mind. “Staying mentally positive is something I am always working to achieve, because I know it helps me get stronger physically,” Luck said. Keeping a positive outlook is very important for recovery, according to both Ellison and Luck, however it can take a long time for athletes to be able to get to the state of mind where they are willing to move forward. Both Ellison and Luck experienced the initial discouragement of getting injured first hand. “At first I was angry, I felt that it was unfair,” Ellison said. “But as the months passed I realized I still had a lot of others things to accomplish, so I went back to being stubborn and determined.” Even at a much younger age Luck experienced the same feeling of discouragement as Ellison. “Finding out that I couldn’t do some things was difficult,” Luck said. “It wasn’t an easy conversation to have with my coach, and I was very disappointed. It kept me from competing as much as I would have liked to in the fall, and I felt like I was falling behind in comparison to my teammates.” There is always an outside driving force behind recovery. For Ellison it was
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his coach James Duddon. “James Dunddon was the biggest influence in my recovery,” Ellison said. “He was the one who told me that fall of 2007 ‘Zach, you are going to slim down, and win U23 trials.’ I replied, ‘In 2009 right?’ He laughed and said, ‘No, in seven months.’ That helped me get the football weight off and focus on the present.” From Luck and Ellison’s experience with recovery, whether its a team a coach a friend or a family member there is one person who is there to help push through the hardest part of recover. A person to rely on when it is hardest mentally or physically. “I continue working out because the thought of watching my team compete without me is difficult,” Luck said. “I want to be a part of the team again and I want to race.” The process of recovery is very strenuous. Failing is a big part of recovering fully. In many cases failure can lead to success, according to Ellison.
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Staying mentally positive is something I am always working to achieve, because I know it helps me get stronger physically. -Luck
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He says there were days where he could barely find it in him to get up and workout, between mental and physical exhaustion it was very difficult to push through. In the case of Luck it showed her a new sense of patience, that she will benefit from for the rest of her life. “Physical therapy has helped me recover a lot,” Luck said. “It taught me ways to deal with my injury, and also taught me patience. Failing has also helped me recover. There were many times when I had to stop during a workout with my team. I hated that feeling, and it made me want to get better even more. Sometimes you have to know your body’s
limits and to be patient, and that’s what physical therapy taught me to do.” Physically recovering from an injury is very difficult, doing it right can determine the rest of an athlete’s career. Especially for young adults, Luck’s age group, which account for 40 percent of all sports injuries according to stopsportsinjuries. org. Luck went to hours of physical therapy for nearly six months just to return to the same level of fitness that she was at before her injury. “A lot of athletes see overuse injuries, when the load on their legs or the load on their body is too much, so swimming is good, because it reduces the weight that your body has to support,” Bloom said. In fact according to stopsportsinjuries. org, overuse injuries are responsible for nearly half of all sports injuries to young adults. “In terms of recovery from injury, patients, most people and their coaches make the mistake of really rushing back into training early. And it’s better that you recover 100 percent than 90 percent and you’re still dealing with part of your injury,” Bloom said. As Bloom said there are a lot of good low impact options to substitute with an average workout, for example swimming and biking are two exercises he recommends. For Luck it took a little more than just staying off her injury. She had to learn how to use her body in a different way. For her physical therapy was the way to learn how to do that. “It’s sometimes painful, and it’s never easy,” Luck said. “However, it helps, and it reminds me to be patient. It helps me both physically and mentally. In one of my early physical therapy sessions, I had to do an exercise that involved balancing a bar on my back while doing leg lifts. For the first few sessions, the bar kept falling off. It was frustrating, and I couldn’t even do it correctly once. I wanted to stop. It felt pointless and I wasn’t getting anywhere. But the first time I did do it, my physical therapist jumped up and down, and I couldn’t keep from smiling. Now I can do the exercise easily, and it doesn’t even hurt anymore.” Even after recovering from an injury it can have an effect on your life. Ellison said it taught him a new sense of health and dedication. It also launched him into the world of elite rowing.
“The amount of dedication needed to excel at rowing is very tough, with little to no fanfare,” Ellison said. “I am much more conscious of what I eat, and weekends are now also dedicated to training. “ While Luck is still recovering from her injury, she hopes it will not change her life as dramatically as Ellison’s. She is hoping to return to a normal exercise schedule, she is not ready to be propelled into a completely new lifestyle as Ellison was when he went into rowing. “I’m hoping that my injury won’t impact my future athletic career, other than making me more aware of my body, and improving my habits around physical activity, like stretching and warming up,” Luck said. “I also know that it will help me be a stronger athlete mentally, while recovering from this injury.” Ellison said he has not stopped pushing himself since his recovery and now has many goals for the upcoming months. Many of his goals he knows he would not be able to achieved had it not been for his injury. “My goals in rowing have been the same, make the Olympic team and go for a medal,” Ellison said. “My goals for 2015 are to hit the qualifying erg time of 5:52 and win a medal at the Crash B indoor world champs. I would then look for a camp invite. I will continue to put in around 26-31 hours of training per week, all while working a job. My other goal is to continue enjoying rowing!” Erg scores and camp invites are a big deal in the world of rowing, according to Ellison. Erg scores measure the strength of a rower for different set distances such as 2k and 5k, just as a runner would have a time for a marathon pace and a one mile pace. Camp invites are invitations to train at the top facilities in the country with the best coaches and athletes. While recovering, Luck has set goals for herself which have given her a mentality of focusing on the future instead of the past. When she looks at the future it makes up for work she puts in today. “In a year, I don’t want to have to worry about this,” Luck said. “I would like to be able to complete every workout, and be a part of the team again.”
TAKEN BY: Kenza McKerrihan
Photo Caption: Luck with her team mates, who have pushed her to get stronger while recovering.
TAKEN BY: Kenza McKerrihan
Luck doing a pull-up . When she first got injured putting weight on her hip was extremely painfull, but she kept fit and strong by working out her arms.
TAKEN BY: Kenza McKerrihan
Luck doing leg lifts. This exercise is low impact, it does not put any pressure on her hip, but allows her to rehabilitate it.
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Ideal Workout Outfit by Kenza McKerrihan
PHOTOS TAKEN BY Kenza McKerrihan and courtesy of Lululemon MODELED BY Sylvia Traycey
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hether it’s going to the gym, walking your dog, or running errands, a cute, functional workout outfit can make a big difference in the making you feel good about yourself. It’s important to have a couple nice things that are versatile enough to transition from working out to being out. Lululemon’s Dennis Bahnke put together an outfit that is perfect for everything you do. Fly Away Headband
Fly Away Headband- $12 “Looks cute while you are out and about, and keeps your hair out of your face while you’re at the gym.”
105 F Singlet Free to Be Bra
Nike Hair Tie- $3 “Looks cute on your wrist and hold your hair well.”-Traycey
Nike Hair Tie
Run Inspire Crop
Run For Fun Sock- $14 “lightweight and breathable moisture wicking nylon keep your feet cool, ‘Y’ heel helps keep your socks from slipping.” 30
Free to Be Bra- $42 “Goes under a t-shirt for after the gym, and won’t look bulky. But it also provides enough support and coverage for a run, bike ride, or yoga class.”
Vinyasa Scarf- $48 “Over ten functions, you can wear it from anything as a scarf to, a beach cover up, to a blanket on the plane.”
As a shirt. Run Inspire Crop- $68 “They give you the stretch you need, but also have the functionality you need for any cardio.”
As a hood.
Groovy Run Short- $54 “These shorts have the length for coverage, and a loose fit for more comfort and more activities.”
105 F Singlet- $52 “You can wear it over a sports bra for functionality. It is made of silverescent fabric, that inhibits bacteria buildup and keeps you smelling better, and your skin healthier.”
As a scarf.
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THE NATIONAL PARKS
Walk along the earth that we once knew
STAY HYDRATED
KNOCK OUT STRESS Shake it ALL Off by Madeline Lee
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amuel Adam* threw his arm across his body and sloppily turned off his alarm clock at 5:00 a.m. He forced his eyes open breaking the coat of crust that sealed his eyes shut. After he got dressed for school and packed his backpack, Adam called to his mother in the next room that he was leaving. Walking out the door, he grabbed his tool box and headed next door. Walking up the medal steps that led to the renter’s house, Adam danced the keys to the house in his pocket. After he fixed the trailer’s sink, Adam biked to his seventh-grade class. By acing the physics test, he evened out his grade from all the missing homework he’s had. On his way back to the trailer park, Adam and his friend bounced a basketball between each other as they reached the court. Midway through a pick-up game with his friends, Adam looked at his watch and noticed that he was late for work. Adam ran home and rinsed off in the shower, then put on his janitor uniform and dashed to the mall. After four hours, he finished waxing the mall floor and returned back to the trailer park. Exhausted, Adam dropped his paycheck in the cookie jar and started his homework. Adam and his mother stayed up until 1:00 a.m. at the kitchen table as they were swimming in a pool of bills and tax papers with a calculator and cookie jar as their life preservers. At 5:00 a.m., Adam woke up and did it all over again. “My dad died when I was twelve,” Adam said. “And my mother was a country woman who generally was trained to just take care of her man. [She and I] had to figure out life together; how to pay bills, how to write checks and how to make enough money to survive… I was working a lot of jobs.” Adam said that the short amounts of time he took out of his busy life to play basketball were the only moments where he could feel like a kid. Stress can be
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TAKEN BY Jack Lee
Basketball has the same affect on Olivia Lee, who is handling the ball, as it has on Adam. “When I’m on the court I feel more comfortable and happy about myself,” Lee said.
managed in different ways. Adam’s life depicts how exercise can influence a positive effect on a stressful life. Either tangibly or intangibly, exercise has enforced those impacts of better stress management. “Every day I shot basketballs before I was in organized sports,” Adam said. “And after I got into organized sports, the practices were a place for me to relieve stress… [While] I was a high school basketball player, I was trying to make an athletic scholarship so [that my mother and I] could both live comfortably… And when you get that kind of responsibility hoisted on you early in life, it’s pretty stressful.” According to Medicinenet.com, the calming effect that comes from exercise
generates from the release of endorphins. “Ah, the magical endorphins that are generated during aerobic and, to some extent, anaerobic exercise,” West Hansen, who has a Bachelor’s degree in psychology, said. “These warmfuzzy-tingly-excitement generating neurotransmitters wallow around our bodies for several hours after exercise has ended.” Medicinenet says the endorphins interact with opiate receptors in the brain which reduces the perception of pain. This is why high endorphin levels lead to a reduction of stress. One way a person can release more endorphins is by prolonged exercise which gives that “runner’s high” feeling. “That’s the feeling that you’ve had
TAKEN BY Erich Schlegel
After every long day of work, Hansen would take notes on the expedition. “It was amazing way to capture the beautiful feelings that I felt after each intense workout,” Hansen said.
after you’ve worked out real hard,” Adam said. “And you just go home and you’re completely calm. When your mother asks, ‘How you doin’?’ and you say with a big smile on your face, “Ah, I’m doing great, I’m doing fine.’” Adam believes that getting into a metacognitive state of mind helps decompress from more stress that a person could be experiencing. Metacognitive states are observed by a person when they lose track time. These experiences can be observed by activities such as art, video
games and exercise. “I enjoyed doing things that took some strategizing and just took me away,” Adam said. “If you’re playing a really high level competition game where strategy is important, then the exercise of that game plus that strategy combines to be the perfect stress relieving activity.” When in that state of mind, thoughts can run wild. Hansen paddled the Amazon River which was a 3800 mile kayak trip. “It’s kind of like meditation, but just the opposite,” Hansen said. “Instead
of clearing my mind, things just kind of free flow through and hop from one subject to another. In short, I kind of think of everything except kayaking. If I’m paddling with friends, then we’ll talk about all kinds of things. Since I mainly paddle with guys, we talk about girls a lot. Even at our age, we don’t quite understand them. Think of paddling as a very active group therapy session.” Tracy Kettani, a personal trainer at the Jewish Community Center, has a similar reaction to exercising. Kettani says her mind goes blank. “I am in total peace of mind,” Kettani said. “Plus, exercise helps me relax and get in touch with my inner-self.” Whatever a person might be thinking, usually the mind travels off for a long period of time. Adam said that therapist or personal trainers can help people. “[They] can push you to the limit where you can reach that endorphin level or reach that de-stressing point every time you go out.” Adam said. While Kettani trains many customers, she transitions from the people who want to build a lot of strength and beginners who want to relieve stress. “For customers who want to build a lot of muscle, it’s dripping-sweat workouts that we do,” Kettani said. “But for customers who want to take it slow and relieve stress I mainly gear those workouts to calm exercises but which also pushes your muscles to give them that endorphin rush.” Through training and experience, Kettani said that she knows how to specifically help those who mainly want to relieve stress. Kettani begins the workout with breathing exercises and meditation which are both relieving exercises. During the main workout Kettani utilizes the body
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I am in total peace of mind. Plus, exercise helps me relax and get in touch with my innerself. -Tracy Kettani
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TAKEN BY Erich Schlegel
“I loved paddling through the rain and that adrenaline rush that mixed with the sweat and rain falling down my face,” Hansen said.
as their weight by doing exercises such as cobra and bridge positions. Both cobra and bridge exercises consist of holding different positions that works out a person’s abdomen, lower back and gluteus. “The customer usually does a series of positions for time,” Kettani said. “It’s really rewarding when I see that determination in their eyes. And when they beat their time records, that smile on their face makes me feel really good.” Some people don’t need trainers to quickly reach that de-stressing point. For the 111 days of Hansen’s expedition, he reached that state of mind every single day. “As for my body,” Hansen said. “I was pretty tired at the end of each day, though I felt really good.” According to a recent online poll from The Anxiety and Depression Association of America, about 14 percent of people use exercise to cope with stress. “From everything that was changing in life,” Adam said. “Basketball was
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comfortable, and it was always there to calm me down.” Many high school students get stressed as they begin to take on more challenging problems in life. According to a National Public Radio poll, about 40 percent of parents say that their child, who is a high school student, is experiencing a lot of stress from school. In high school, Hansen said he relieved a lot of stress by being an athlete. “My dad got me into running,” Hansen said. “My folks were divorced and this gave me some time to spend with him. I also played high school football, which really helped with the out-of-control temper I had as a teenager. It was much more productive than getting in fights.” Through experience, Hansen believes that the best stress-relieving activities are ones that have the most positive longterm side effects. “There are so many ways to relieve stress including drinking alcohol, drugs, smoking, driving recklessly and getting
into fist fights,” Hansen, said. “What exercise offers is a relief from stress that actually has positive outcomes in addition to the stress relief… Instead of sitting around and numbing the stress with chemicals, one actually has to get off the couch and run around the block a little to kick in their own good feeling chemicals.” Basketball not only helped Adam through stress, but the diligence and dedication that Adam put into basketball
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I also played high school football, which really helped with the out-ofcontrol temper I had as a teenager. -West Hansen
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TAKEN BY Jack Lee
Kettani, who is standing up, helps the customer get into shape. “I’ve noticed myself as a stronger and more smiling person once I started training with Kettani,” the customer said.
resulted in a full ride, four-year scholarship to Southwestern University in Georgetown, Texas. “I practiced and worked out until the season started, and then I blew my knee out in the last scrimmage before the first game,” Adam said. “That ended my college career and my athletic career.” After losing basketball, Adam said he felt hopeless, as if he lost his best friend. “I was depressed for probably six to nine months,” Adam said. “I just tried to handle it myself which was stupid [because] I didn’t handle it well. I did some marijuana and did some drugs… But the next year, the coach and I hit it off
philosophically. So I ran his junior varsity basketball program and assistant coached with him for the rest of that degree.” Even when Adam couldn’t walk, he climbed his way out of depression by using sports in a different way to help push him through life. To rehabilitate his knee, Adam started swimming and took a course in the spring to learn the strokes, eventually becoming a certified lifeguard and water safety instructor. “As I got focused, everything went away, and I could swim for miles,” Adam said. “So where that stress really disappeared was in the swimming pool… And I got so strong I thought I could play
volleyball, so as an idiot I started playing volleyball.” After teaching himself how to play volleyball, Adam was jumping, hitting and sliding all around the country in the U.S. Open, a national tournament for the U.S. Association of Volleyball, without kneepads, which doctors said further damaged his knee. Aside from the injury, Adam said that he doesn’t have any regrets as athletics helped expand his social circle. “All my long term 20-year-old friends are all volleyball players, basketball players or coaches,” Adam said. “I believe that talking with my friends about problems that I have relieves stressful problems that endorphins alone cannot repair.” Like Adam, Kettani said through sports and training, she also established long lasting friendships. According to the National Institutes of Health, having friends lowers a person’s stress level. “Oh, my colleagues, I love them so much,” Kettani said. “Without exercise I wouldn’t have met these amazing people.” Today, Adam mainly golfs and swims with friends as his forms of exercise. “Golf is my competitive and mental release,” Adam said. “It’s hard enough in a way [that] I can play the same golf course over and over again, and the conditions are different every time. I’m a problem solver, and that’s strategy to me. So the mental relaxation I get from golf and the social interaction I get from golf are more important than the physical activity I get from golf… I have several groups of people that I play with over the summer that are competitive like me, [and] we have fun together.” Adam, who is now a teacher, said that he would be another person if exercise was never there and help pick him up through life. “Exercise and sports gave me everything I am,” Adam said. “I got scholarships to go to college, college to get a good job. It helped me handle all the stresses of raising children and… conflicts as a teacher… I didn’t turn into a professional coach though, [but] as it all turns out I took my coaching to a classroom where I can affect 280 kids a day instead of just 15 a year on a basketball team.” *Samuel Adam subject requested name be changed
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