August 2016 - The Survival Issue by Austin Fit Magazine

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August 2016

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How to Survive (Almost) Anything

Dell Medical School / 46

The University of Texas’ new educational institution is putting an innovative twist on modern healthcare

The Champion Mindset / 66

Carey Kepler ranks as one of the top CrossFit Master’s Athletes in the world—all while running a business and focusing on her family

photo by Brian FItzsimmons

Survival experts explain what to do when you’re in a threatening situation

The Good Stuff

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let’s kick it up a notch

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Highlights

70 Editor’s Letter / 10 Contributors / 12 #KeepAustinFit / 14 Exposure / 16 Community Partners / 56

Nutrition

Hats and Sunglasses / 52

Get extra coverage from the sun on any occasion

Big Living on a Small Budget / 56 Don’t let exercise, leisure, and groceries break the bank

Backpacking Gear / 58

Properly packing for a multi-day trip is an art and a science

The Cricket Craze / 20

Eating crickets may give your diet the extra hop it needs

Fit for Fat / 22

It’s time to abandon the old saying, “You are what you eat,” especially when it comes to fat

Culture

Wellness

Freeze! But Only If You Want To / 60

Infertility treatment options for females

Medical FAQ: Urology / 64

We can’t hold our questions any longer

A Day at Rock Rose / 24

North Austin’s new development offers fun, fitness, and refreshments

Vehicles Ready for the Zombie Apocalypse / 28 Three cars so equipped, you could basically live out of them

The Secret to Becoming a Morning Person / 32 Stop submitting to your snooze button

Fitness

Sweating with the Stars / 70 Professional football and barre class—a surprising combination

Active Against Adversity / 74

Local healthy heroes kept moving through life’s most challenging moments

Events / 78 Rides + Races / 80 Discover! / 82 austinfItmagazine.com / 08.16

photography by Weston Carls; model Whitney Breton; Prius courtesy of Charles Maund Toyota

28 52

Black Pot Roasted Chicken / 18

A rustic dish perfect for a fireside feast

Style

Breathe Better, Hear Better, Sleep Better, Exercise Better Live Headache Free!

In-Office Sinus/Balloon Procedures

Editor’S lETTER

THE LIST

The 2 Oz. Backpacker

he definition of the word “survival” according to Merriam-Webster Dictionary is “the state or fact of continuing to live or exist especially in spite of difficult conditions.” Upon reading this, I immediately thought of how strongly it resonates with the purpose of fitness and health. Then, when I began conducting interviews with survival experts, it became even clearer. How many times have you been at a workout or in a race where you’ve felt pushed to your limits? Everyone has that dark place, and you know you’ve reached it when you ask yourself, why am I doing this? Endurance athletes know it as the dreaded bonk. Whether you’re trudging through bootcamp or you’re actually in a lifethreatening situation, the best way to prevail is with a positive attitude. Machetes and first-aid kits are helpful, but the secret is truly and wholeheartedly believing you can conquer anything. My favorite piece of motivation came from Mylo Villanueva who told me that when he feels defeated, he repeats to himself, “I’m lookin’ good, I’m feelin’ good, I oughta be in Hollywood.” Next time you’re keeled over and panting, wondering how you’re going to get through your last set or final mile, I’d recommend giving that mantra a shot. Also on the subject of stayin’ alive, we covered the long-awaited beginning of Dell Medical School. In Austin, we prefer to do things a little bit differently, and this academic program is no exception. It emphasizes something they refer to as population health, which is a major shift in revolutionizing healthcare. Rather than sticking to the traditional and treating patients only when they’re sick, Dell Medical School wants to encourage doctors to work as an influence in the community as a preventative approach. This means increased longevity and (hopefully) fewer physician-treated ailments and conditions. Next time you’re in a difficult situation, check your mind first and let the rest follow. The runner’s high comes right after you feel like you’re going to quit. You never have a victory without a battle. More succinctly: no pain, no gain.

Keep Austin Fit, Gretchen Goswitz, Managing Editor

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Originally published in 1982, this gem of a book serves as a helpful problem solving manual. It’s full of practical information and peppered with occasional hilarious passages (like how to induce self-hypnosis when you’re on a long stretch).

Fittest on Earth

If you haven’t streamed this documentary on Netflix, I highly suggest you watch it. An intimate coverage of the 2015 CrossFit Games highlights the abilities of extraordinary athletes in this grueling fitness competition.

Brami Beans

There’s a new bean on the block, and it’s delicious. Lupini beans are the Mediterranean version of edamame. Roman warriors ate them as battle fuel and ancient Egyptian pharaohs brought lupini seeds in their tombs for the afterlife. Yeah, they’re that good.

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Contributors

Thank you to AFM’s contributors who make this magazine a worthy source of health and fitness information in Austin. Taylor Freetage

Taylor Freetage is a student and cheerleader at Texas Christian University studying kinesiology and journalism. Her love for health and fitness grew after she competed in her first bikini fitness competition in 2015. Taylor aspires to become a writer or editor for a health and fitness related publication. She hopes to use her love for writing and wellness to inspire those around her to be the best they can be. Between school, cheerleading, and competing, Taylor enjoys blogging, reading, and traveling to different places that give her a change in perspective on the world.

Lauryn Lax

Lauryn Lax is a Doctor of Occupational Therapy, Nutrition Therapist, and Fitness Professional living in Austin. She is the founder of the holistic health and wellness practice THRIVE Wellness & Recovery, where she specializes in lifestyle redesign, helping others achieve their personal goals and develop a healthy relationship with food, fitness, and their bodies. She works with clients from all walks of life, including those seeking support in eating disorder recovery, weight management, hormonal imbalances, autoimmune conditions, diabetes, stress, anxiety issues, and more. Lax earned her bachelor’s degree in journalism from the University of Texas and completed her doctoral degree at Belmont University in Nashville before returning to Austin to complete her Residency. While she is a healthcare professional, Lax has also been a writer and journalist her whole life. Aside from her work with clients, she is a regular contributing writer to various health and fitness publications, including Optimal Performance Experience, Box Life, WOD Talk magazine, FloElite.com, the CrossFit Games website, and Austin Fit Magazine.

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Edgar Vega

Born in arid Torreon, Coahuila of Mexico, Edgar moved to Austin with his family at a young age. He started out producing comic strips, editorial cartoons, and illustrations for The Daily Texan. Upon graduating with a Bachelor's Degree in Economics from the University of Texas, he expanded his creative work to include fantasy art, photo manipulations, comic books, graphic design and album cover art. He has learned a lot over the years but los the ability to tell if he's consumed too much coffee or not enough a long, long time ago. He's run himself ragged in a few marathons at an acceptable pace while his wife has glided in many more marathons at an exceptional pace.

David Leffler

David Leffler was born and raised in Austin, Texas. He is a graduate of the University of Texas, where he worked as a sports columnist for The Daily Texan. His interests include athletics and mentorship, which has led him to several stints as a YMCA youth basketball coach. When he’s not writing you can find him playing softball with a local outfit, The Belly Itchers, hanging by a swimming hole and spending time with his family.

Publisher/CEO Louis M. Earle COO/Associate Publisher Alex Earle Managing eDITOR Gretchen Goswitz Creative Director Weston Carls Advertising Consultants Betty Davis, Kristin Nelson, Andrea Rayner Operations & Content Coordinator Devyn Bernal Production Assistant Anna Wanzek Writers Carrie Barrett, Devyn Bernal, Devaney Devoe, Taylor Freetage, Liz Harroun, Lauryn Lax, David Leffler, Laci Mosier, Darryl Payne, Jr., Angela VEga Proofreader Rick Antoine Photographer Brian Fitzsimmons Interns Devaney Devoe, Taylor Freetage, Kirbie Koonse, Madison Murray

General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com 512.407.8383 editorial Submissions gretchen@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings austinfitmagazine.com/events Subscriptions austinfitmagazine.com/subscribe 2499 S Capital of Texas HW Y., B200 Austin, TX 78746 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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#KeepAustinFit

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Want to be extra prepared for a zombie apocalypse? Mylo Villanueva gives an easy-to-follow tutorial on how to throw a

photo by Greg Fulks

spear with accuracy. Watch the video on austinfitmagazine.com.

photo by Brian Fitzsimmons

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.

American Tarzan

Follow Austin resident Tim Reames’ epic journey on “American Tarzan” as he and six other contestants take on the most challenging obstacle course in nature. Catch the show on Discovery Channel Wednesdays at 9 p.m. 14

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Backpacking Must-haves

Distance Guides Rick Cummins and Josh Gordon gave us their list of backpacking gear must-haves. To get the extended version with extra tips and tricks, head to austinfitmagazine.com.

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“When I’m not training for a competition in Austin, I’m either sipping a coffee or running along Lady Bird Lake.” — April Steinmetz

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Nutrition

Black Pot Roasted Chicken By Darryl Payne, Jr.

What You Need

1 whole chicken, about 3-4 pounds 2 pounds small red skin potatoes, halved 1 pound carrots, diced 2 medium yellow onions (1 Â˝ diced, Â˝ quartered) 1 head garlic, cut in half 2 stalks celery, halved 2 sprigs rosemary 3 tablespoons creole seasoning 1 can beer or 2 cups white wine (optional)

How to Make It

Set up a campfire with either wood or charcoal to place the black pot at least 6 inches above the flame. Have a separate group of charcoals burning to place on top of the pot Take two quarters of one yellow onion, garlic, celery, and rosemary and stuff them into the cavity of the chicken. Generously cover the skin of the chicken with the creole seasoning. Place the potatoes, carrots, and diced onions in the bottom of the pot and place the chicken on top. Place the lid on top followed by hot coals to completely surround the chicken with heat. A chicken of this size should cook in about two to two and a half hours over a campfire. Not camping? Heat your oven to 375 degrees Fahrenheit and roast it with the lid on for an hour and a half to two hours.

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photo by Weston Carls

Pro Tip! If your veggies start to burn over your fire add a little beer or wine to braise them instead.

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Nutrition

Consider the notion that adding crickets to your diet just a few times a week could have a dramatic impact on our health and the environment.

The Cricket Craze By Liz Harroun

ustin is at the forefront of progressive environmental and health initiatives. Walk around the downtown farmers market, and you will find a wide array of “conscious consumers.” Whether we tout the labels or not, you see this array of health sects everywhere you look. But whether you are a Paleo aficionado off to your next WOD or a vegan yogi practicing handstands at Zilker, aren't we really all searching for the same thing? Many of us have adopted specific lifestyles and diets with the aim of feeling our best while also reducing our individual environmental impact. Unfortunately, putting different lifestyles into strict categories can do much more harm than good, polarizing the very people who care most about these important issues. We must choose to live in a way that makes most sense for ourselves—physiologically, morally, and spiritually. From the perspective of a conscious consumer, it’s crucial we start looking at other food sources for our macronutrients,

one and a half pounds of feed to produce one pound of cricket protein. And that’s a very impressive number when you compare it to beef, which is around 7:10:1. Even in the kindest scenario, you are talking about a very big difference in terms of feed requirements.

What inspired you to get involved in the entomophagy movement by starting a cricket farm? What inspired us to get into insect farming in general was this idea of creating food security and ensuring stable access to nutritious and affordable food for a growing world. Depending on the statistics you look at, we are expecting a population surge by 2050. Our current production levels of livestock are simply not going to be a viable way to feed the growing planet. And certainly not without a lot of environmental consequences.

What are the feed requirements for raising crickets compared to those of larger animals? It depends on what resources you use, but we use the traditional literature and what is published out in scientific reviewed literature. Soon enough, we will have data on our own farm so that we can report what our crickets are using, but for now we know that the feed conversion efficiency or ratio for crickets is around 1.5:1, which means it takes

When we began to domesticate animals for food and feed them a diet very different than what they ate in the wild, we saw their nutritional profile and overall health shift dramatically for the worse. Do you think cricket farming will have a similar effect? I actually think the opposite. Crickets are nocturnal creatures that thrive in very condensed environments. So, if anything, what we are doing by farming them in enclosures, we are very much mimicking their natural habitat. “Free-range” crickets—if you will—are happy being farmed in bins because that represents a proximity to the habitat they are comfortable with. Secondly, we are able to control the food that the crickets are eating. We actually feed them exclusively organic USDA-certified feed. That’s important because a lot of crickets in the wild will unfortunately consume a lot of crops that have been sprayed with a ton of pesticides and all sorts of toxins.

Because crickets convert their

especially protein. As the population continues to grow, we cannot continue to consume and waste as we have since the advent of modern agriculture. Enter entomophagy, the practice of eating insects. Before you stop reading this article and go make your whey protein shake or kale smoothie, consider that many countries incorporate insects into their diets as your ancestors likely did. With a cricket farm now here in Austin, it is the most sustainable local protein source available. Austin’s cricket farm, Aspire Food Group, has already made great strides in enacting change for their global mission. Cofounders Mohammed Ashour and Shobhita Soor were recently selected for Forbes’ “30 Under 30” list of the brightest young entrepreneurs. Ashour gives his expert opinion and advice regarding the push for implementation of crickets in a mainstream diet.

food so efficiently, would feeding them things like soy affect their nutrition content? Absolutely. The feed is going to have a great impact on the nutrition of the cricket, which means you can almost design the feed of the cricket based on the nutritional outcomes you want. So if you want, for example, to sell to a population where you know there is greater iron deficiency (anemia), you can actually tailor the feed of the crickets knowing it will convert it very well.

How do you recommend people who have never incorporated insects into their diet start doing so? There are a number of ways. Everyone these days is mesmerized by how to deliver more protein in their food, and I think some obvious ways are to incorporate it into shakes, like a teaspoon or tablespoon. We call it an “Aketta boost” (Aketta is the brand of the actual cricket flour). It's a booster because it provides a good source of energy and protein. People who enjoy baked foods, whether it’s pancakes, waffles, bread, cookies, etc. can actually replace one part flour with a part Aketta and get the same texture without an

overpowering flavor. Taking this approach substitutes a bunch of carbs and empty calories with a high-protein supplement. And, finally, you can use it as a spice to add on top of any dishes and curries, and we’ve even thrown them on salads, which is a great way to dust on a great source of protein. And it has a nice savory sort of almondy texture, so it gives it a really cool flavor. afm

Want to Learn More? Continue reading AFM’s full interview online!

08.16 / austinfItmagazine.com

Nutrition

Fit for Fat

It’s time to abandon the old saying, “You are what you eat,” especially when it comes to dietary fats. Now that years of research have proven certain fats are not only beneficial, but a necessary part of a well-balanced diet, athletes are ingesting it by the spoonful. By Gretchen Goswitz

Butter and Ghee

Butter got a bad rap for a long time, but now that farmers are refining their practices and churning out butter from happy, grass-fed cows, it’s becoming a staple. More importantly, the myths that the saturated fat content would lead to heart disease and weight gain have since been debunked by doctors and researchers. Notable benefits include a solid dose of vitamins A, D, and K2–all of which improve digestive, cardiovascular, and adrenal health and bone density. Saturated Fat: 51 percent Kerrygold Butter This brand is the crème de la crème of butter. It’s such a premium product, the salted butter is wrapped in gold (foil, that is). Ghee, also known as clarified butter, is simply butter with the water and milk fat cooked out of it. The nutritional values are comparable to butter, but ghee stands out in a few areas. It’s a great choice for anyone with lactose intolerance or sensitivity, and has a higher smoke point for cooking. The consistency is different (butter is a bit creamier) but still touts the same anti-inflammatory properties. Saturated Fat: 56 percent Pure Indian Foods Ghee The family behind this brand of ghee has been refining their product since the 1800s in northern India. This shelf stable cooking fat can last without refrigeration for up to three months.

Animal Fats

Pork Lard, duck fat, and beef tallow are the most commonly used animal fats in the kitchen. What was once a product only available per request at a butcher shop is now finding its way onto grocery store shelves. Animal fats are flavorful and can be used to amplify the taste of even the simplest vegetable dishes. The amount of saturated fat serves as a source of energy, while also contributing to brain and nervous system development. Using animal fat is a natural option and especially fitting for anyone trying to minimize waste and use as much of the animal as possible, just like our ancestors once did. Saturated Fat: Beef 46 percent, Pork 36 percent, Duck 33 percent Epic Animal Fats As part of their “Whole Animal Project” local company Epic produces a line of animal fats to further encourage conscious consumer-

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Coconut Oil

Arguably the most versatile of the cooking fats, coconut oil is favored for many reasons. Although it can be used as a teeth whitener, makeup remover, deep conditioner, and skin cream, it’s applicable to plenty of baking and cooking needs. The taste is generally pretty subtle, taking to whatever food with which it’s cooking. Alternatively, coconut oil is delicious on its own (as long as you like coconut) and provides a boost of pre-workout energy for anyone who doesn’t want to eat too much prior to exercising. Saturated Fat: 84 percent Nutiva Coconut Oil Coconut oil brands have taken over grocery store shelves. Cold-pressed, unrefined, liquid–there are so many factors to consider that mostly fall to personal preference. Nutiva is popular because of its value and commitment to keeping it as untouched as possible.

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Olive Oil

Believe it or not, cooking with olive oil has had a bit of controversy tied to it. Some argue that it’s best for dressings, while others argue it’s fine to use for high-heat frying. Finally, studies proved that olive oil could withstand the heat, but other options were better suited for any high heat methods. Olive oil is comparatively lower in saturated fat, which gives it a lower smoke point. Saturated Fat: 13 percent Whole Foods California 365 The controversy continues with the term “extra-virgin.” In the past couple of years, many brands claiming to be certified or up to standard have turned out to be illegitimate. However, the Whole Foods brand is tried and true. afm

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CULTURE Get Your Fit On For athletes, thereâ&#x20AC;&#x2122;s more than just Lululemon and CorePower Yoga in The Domain. Rock Rose is a short walk away, with new ways to eat clean, re-energize, and relax.

MAD Greens: If you want locally sourced produce in a delicious wrap, salad, or panini, this is the place to refuel for your shopping trip while keeping things light. MAD Greens has a variety of perfectly paired greens, or you can build your own. Recommendation: Siam I Am Salad with added cucumbers and pumpkin seeds instead of peanuts.

A Day at Rock Rose

North Austinâ&#x20AC;&#x2122;s latest major development offers fun, fitness, and refreshments. By Angela Vega While grabbing a bite to eat or a day of shopping, you may have missed the new section in Domain Northside (next to The Domain shopping area). Rock Rose is looking to bring downtown uptown to give us the food we love, the dancing we need, and sadly, the parking difficulties. 24

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Viva Day Spa: This spa is a favorite among Austinites because a step through the door is simply the beginning on an epic relaxation journey. They are on their way to Rock Rose and should open in summer of 2016. Recommendation: Wind down your day with the Viva Signature Massage (Deep Tissue) before heading to dinner.

photos by KPG Hospitality; Cultivate PR

Kung Fu Saloon

Apanas Coffee & Beer: Rest and refuel at this new coffee shop where the coffee is so good you can drink it black (rejoice Whole30ers!). If coffee isn't your thing, they also have beer on tap! Not only does the coffee or beer buzz make you feel all warm inside, but they partner with the nonprofit Farmers to 40 to ensure a fixed percentage of what the shop pays for coffee is returned to the farmers who grow it.

Familiar Places

photos by Carmack Concepts; KPG Hospitality

If you have been downtown or on the east side seeking good food, you have probably been to one of these Austin originals. Instead of trucking all the way downtown to grab a unique bite to eat, you can now find it north of Highway 183.

The Dogwood: My first time at The Dogwood was at this new location, where I ordered the “I Work Out” with a beer (everyone needs their carbonated carbs). The twostory restaurant and bar has plenty of indoor and outdoor space, perfect for a happy hour with coworkers or dinner with friends.

... IN CASE YOU LOSE YOURS IN THE PROCESS Kung Fu Saloon: The downtown hot spot opened its second location in Austin to bring arcade games, giant jenga, and sake bombs to Rock Rose. As an athlete, I find the pickle shots are perfect for some hydrating dehydration followed by some intense ski ball. “The Dank” was even voted the best burger on Rock Rose Avenue in the first annual pub crawl and burger cook-off in the area.

East Side King Thai Kun: From a food truck to its first brick-and-mortar, ESK Thai Kun brings an expanded menu of authentic dishes from Thailand in an inviting environment. Recommendation: Grilled Beef from the Ahan Jan Diao (entrees) menu, especially after a hard workout.

A Different Kind of Barre Class In Austin, as much as we all like a good barre class to tighten our glutes, we also like to celebrate all of our hard work at a good bar with friends. St. Genevieve: This bar is named after the patron saint of good times, which are sure to be had in this upscale wine lounge. Self-described as “divine dishes for the devout drinker,” this lounge serves gourmet food and classy cocktails in an atmosphere that is a work of art. Recommendation: If you are looking for a new Sunday brunch spot, the English French toast toffee is to die for or at least worth 100 burpees.

REPLACEMENT LOVE HANDLES

77 Degrees Rooftop: This new three-story rooftop bar makes you feel as if you’re on vacation anytime of the year. It offers refreshing cocktails and tapas to snack on all night. On Saturdays, soak up the sun on the rooftop between 3 and 7 p.m. when Frozen Fruit Healthy Spirits are featured. Recommendation: The Caymen Account serves a heaping dose of rum with an impressive parrot-shaped pineapple garnish.

The Rose Room: Just opening in July, Austin’s newest nightclub features three levels of bottle service and a big dance floor for those wanting to party in North Austin on the weekends. If you are looking for an experience, table reservations start at a minimum spend of $200.

Any of these establishments are sure to make a trip to Rock Rose worthwhile. While wandering the one-street district, check out the art installation by Hope Outdoor Gallery that is constantly changing and features local artists. afm 08.16 / austinfItmagazine.com

FITNESS

INDOOR ROWING

CULTURE

New to Austin Studios and stores for fitness-minded folks

The Barre Code 2300 S Lamar Blvd, Austin, TX 78704 Lengthen, strengthen, and restore your muscles at this new barre studio. The Barre Code provides classic barre classes with a twist that are sure to keep you sweating. The studioâ&#x20AC;&#x2122;s classes range from high intensity interval training to total body conditioning, guaranteeing you an equally challenging and restorative workout. Striving to make a difference in the Austin community, The Barre Code incorporates unique techniques, props, and equipment that are sure to keep workouts challenging, fun, and empowering. This studio makes for a great place to get to know a larger community of fellow Austinites who are looking to grow mentally and physically. The Barre Code takes fitness to a whole new level by creating an atmosphere centered toward one unified goal: to help others learn and grow in each individualâ&#x20AC;&#x2122;s fitness journeys.

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The Little Yoga House 2700 W Anderson Ln, Suite 229, Austin, TX 78757 Austin’s first children’s only yoga studio opened their second location and now offers even more programs and products. The flagship studio in Clarksville, started by Abby Nagler and An Dang, became popular through the music, art, yoga, and dance classes for kids. The new studio will continue to host the same activities, but will expand its reach with new developments that include Mommy + Me yoga classes, pre- and postnatal yoga classes, aerial yoga classes and camps, a children’s boutique with clothing and gift items and kids yoga teacher training. The Little Yoga House focuses on supporting child development emotionally, mentally, and physically in addition to an emphasis on stress reduction, strength, communication, anger management, confidence building.

IVitamin 515 S Congress Ave, Suite 104, Austin, TX 78704 IVitamin’s extensive menu of IV cocktails aid in bringing you closer to hitting your overall health and fitness goals. Hydration therapy allows you to replenish and restore your body’s vitamins and supplements intravenously so you can cure your body from the inside out. Austin’s first IV hydration spa offers IV cocktails that assist in curing ailments, increasing athletic performance, anti-aging treatments, and weight-loss benefits. Everyone’s bodies have different deficiencies; therefore each treatment is specifically tailored to your individual needs and is under the direction of a medical doctor. If you are looking for a boost of energy, the IV cocktails are not your only option. Try the boosters for an energizing injection of B12 and other vitamins, or the oxygen bar for aromatherapy and a revitalizing detox. IVitamin customers can enjoy both relaxation and hydration in the comfort of a peaceful spa.

08.16 / austinfItmagazine.com

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CULTURE

Vehicles Ready for the Zombie Apocalypse By Gretchen Goswitz & Weston Carls

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photography by Weston Carls; Shot on location at J. Lorraine, TX, Ghost Town Austin

Three cars so equipped, you could basically live out of them.

PRIUS

Car Model: 2016 Toyota Prius Three Touring MPG: 54 city / 50 highway MSRP: From $28,100 Horsepower: 121 hp Engine: 1.8 L 4-cylinder

Prius courtesy of Charles Maund Toyota

Battery: 207 V lithium-ion

What kind of person would drive it: Someone who’s environmentally conscious and likes to be an early adopter of new technology would be behind the wheel of a Prius or any hybrid vehicle. Cool features: A sophisticated lane departure and cruise control that can detect zombies or vehicles ahead of the car that will apply the brake automatically and slow down and even come to a stop for you if you’re paying more attention to the zombies chasing you. If you’re too heavy on the gas pedal or being an aggressive driver your rating will not be good. When you turn off the car, a rating from zero to 100 is given to you. It measures how well you use the gas pedal, how hard you brake, and if you use too much air

condition to come up with a score. I scored an average of 62 out of 100. We live in Texas–it’s hot. When I turned off the A/C during some of my commute it showed a 100 rating in that category, but I could only stand it being off for five to ten minutes. When you’re stuck in rush hour on Interstate 35 and going below 25 miles per hour, you can turn it on full electric mode until the battery gets too low and the car will automatically switch over to either eco-mode, normal, or sport mode depending on what you had it on prior to switching to full electric. Why it would be a good survival vehicle: When sh*t goes down and the apocalypse is upon us, you’ll want to have a fuel efficient car that will get you far

away from the epicenter of destruction. The Prius has a little over 11 gallon gas tank so that when gas becomes a scarce commodity and prices skyrocket, you’ll be able to fill up and get over 700 miles to the tank. Texas is 790 miles long and if you were to make it to the border of Texas and drive another 790 miles, you could almost reach Canada and to the southern tip of Mexico. It’s also really quiet so the zombies won’t hear you coming. What it’s missing: The cons to Prius is that it technically can’t tow a trailer so you’re stuck with the capacity in the car and maybe a roof rack carrier. If the roads are destroyed and you have to go off-road, good luck!

CULTURE

Car Model: 2015 Jeep Wrangler MPG: 16 city / 23 highway MSRP: From $32,795 Horsepower: 355 hp Engine: 5.3L EcoTec3 V8

What kind of person would drive it: Despite being Cher’s vehicle of choice in the movie “Clueless,” the Jeep Wrangler has evolved into the car of athletic and adventurous types. Frat-boys also like to drive a souped-up version of the Wrangler. Cool features: As a midsize SUV, the Wrangler touts many of the benefits of large SUVs as well as smaller sedans. The Wrangler is offered in three variations: Sport, Sahara, and Rubicon. The Sport is more basic, while the Sahara is more refined and luxurious. The Rubicon is a fancy combination of both. But before you buy a Jeep Wrangler, know this:

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You will not purchase this car for the frills. The latest may be one of the few 2016 models that doesn’t come with a rear vision backup camera. You will be drawn to the Wrangler for the experience. With the top and the doors off, it’ll bring you closer to the great outdoors. The sound system is fantastic if you like to feel the bass vibrate in your seats. Underneath the speedometer, a digital reader alerts you when you’re driving in a fuel-efficient manner. That same reader also tells you when you need an oil change and how much air is in each tire. The comparison I like to make between the Wrangler versus the Tahoe: Buying a Chevy Tahoe is like living in the Austonian. You’ve got the best views of Austin, marble countertops, access to a pool, a gym, lots of open space, proximity to great night-life and customizable to your desired luxury. The Wrangler is like having a two-bedroom in Barton Hills. You (likely) have a backyard, walking distance from Zilker Park, and central air conditioning. It may have wood floors and some stainless steel appliances, but ultimately it’s got character. And more importantly, it’s

got everything you need to be comfortable. At the end of the day, it’s a matter of preference. Why it would be a good survival vehicle: The Jeep Wrangler recently took the title of “4x4 of the Decade” by Four Wheeler Magazine. When everyone else is crowding the highway, the Wrangler can forge its own off-road path for you. The exterior is built like a tank—perfect for fending off anything incoming. It’s also strong against the elements, so crossing rocks, mud, water, snow, and hail aren’t a concern. The Wrangler is capable of towing 3,500 pounds (about the weight of a Toyota Camry). For a relatively small stature, this car can carry some serious weight. What it’s missing: I bought my Jeep with black leather interior, with complete disregard for the brutal Texas heat. In case you’re wondering: yes, it burns, even when the top and doors are on. It has seat warmers, but it would be better to also have a cooled seats feature (like the Tahoe has).

photography by Weston Carls

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CHEVROLET TAHOE Car Model: 2016 Chevrolet Tahoe MPG: 16 city / 23 highway MSRP: From $47,000 Horsepower: 355 hp Engine: 5.3L EcoTec3 V8 What kind of person would drive it: From the outside, it looks like a secret service vehicle. On the inside, it’s got the bells and whistles to fit the standards of any executive. This car is sleek, but could work just as well for a soccer mom. Cool Features: With a press of the keyless start button, high-tech computer screens greet you with colorful displays. One of my favorite features on the model I drove was the heads-up display, a windshield projection that serves as a safety feature. With the heads-up display, you don’t have to lower your eyes to see the speedometer or upcoming turns on the navigation screen. Most of the car works off minimal manual labor. Handful of groceries and don’t want to set them down to open the back? That can be done with a simple click on the fob. Don’t want to wrestle with back seats to lay them flat or bring them upright? There’s a button for that. Don’t want to fidget with the radio? Apple CarPlay/Android Auto connects automatically–easy, even for the most technologically challenged. If you loathe parallel parking, especially in a large SUV, the sensors around this vehicle are

your savior. A gentle vibration lets you know when you’re too close to a wall or a surrounding vehicle (this includes blind spot alerts). Combined with the backup camera, you can park the Tahoe with confidence. OnStar 4G LTE connectivity with Wi-Fi hotspot provides a mobile hub for drivers and passengers to stay connected. The hotspot is on whenever the vehicle is on. Why it would be a good survival vehicle: I took this car on a long trip out west, where I spent most of the journey crossing the desert or passing signs that said “population: 400”. I intentionally drove through Nowheresville to test the strength of the WiFi capabilities. Sure enough, it proved to be a solid hotspot, which is crucial when you’re trying to figure out where to find any sort of relief away from a disastrous situation. The Tahoe has multiple charging outlets and a wireless phone charging station to keep you connected. It’s incredibly spacious, so when you’re driving for hours upon end your legs won’t cramp up and give out on you. With all of that space, you can get a good stretch in without having to get out of the car and risking a zombie ambush. The Tahoe plays DVDs too, so when your kids are freaking out, just pop in “Frozen.” What it’s missing: It’s a large car, so inevitably, it’s going to guzzle more gas. To be honest though, the Tahoe has everything you could ever need, and gives you everything you didn’t know you wanted. Fantastic vehicle, but it’ll cost you a pretty penny. afm

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CULTURE

Turn Down

Dimming lights about an hour before bed, sleeping without screens nearby, and dropping the temperature in your abode can help prepare the body for top-notch slumbering. And in turn, these things will help you rise earlier and happier.

Give Gratitude

How to Become a Morning Person By Laci Mosier

ornings are magical. The day is fresh, opportunity awaits, and anything feels possible. And yet, as glorious as they are, they can be just as painful if you’re not an early riser. It is no exaggeration when I say that for years (years, people!) I tried to become a morning person. I would set my alarm for 6 a.m. with full intentions of popping out of bed to seize the day, catch the worm, and all that jazz. But inevitably, the alarm would sound, and 10 snooze cycles later, I would finally drag myself, bleary-eyed and delirious, out of bed. This was basically every morning on repeat, until finally, after tremendous effort and a few major life changes, I successfully committed to the earlyriser club. It’s been nine weeks, and I’m pleased to report that I’m still going strong. Here’s what I learned in the process:

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Tim Ferris and other super-humans often recommend jotting down affirmations at night. Giving gratitude right before you hit the sack squashes any lingering anxiety by forcing your brain to think about the positive aspects of your life, as opposed to, say, the bills you have to pay or how Debbie was a jerk at the water cooler today.

Make Plans

Also, be sure to set an agenda of what you want to accomplish with your early morning window. When you’re groggy and half asleep, it can be hard to make a plan of attack. Eliminate any need for decision-making by deciding how and what you will do before you even go to bed.

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Hygiene Routine

First, a successful early-morning starts the night before. Doctor Ashwin Gowda and the team at Texas Sleep Medicine call this “sleep hygiene,” which refers to the habits and rituals that help the body prepare for restful sleep. Like all hygiene habits, your sleep hygiene is hugely important. It involves preparing your bedroom in a way that allows the body to naturally respond to circadian rhythm functions, signaling the brain and body to power on or shut down naturally. This is key to making falling asleep easier and hopping out of bed not feel so horrible.

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Conquer the Clock

Now for the hard part: Be stronger than the snooze button. When your alarm actually goes off in the wee hours of the morning, it will be hard, but choose to reach for coffee, not the snooze button. Those first few seconds after the alarm are “make or break.” Instead of succumbing to my desire to crawl back under the covers, I like to take a full body yawn, stretch it out, and then immediately flip a light on. I often stand up right away and make myself a shot of cold-brew coffee. It’s low effort, high reward. I also like to throw in 10 pushups or a quick handstand for an immediate burst of energy.

Becoming a morning person did not come naturally to me, but those first few minutes are now, by far, the sweetest part of my day. There are no distractions, no one is emailing or texting—it’s just me and the sunrise, and I relish soaking up the solitude, unrushed and stress-free before getting the day started. It’s such a simple change in routine but sets the tone for the entire day, and that sense of accomplishment is truly life-changing. As the saying goes, “Win the morning, and you win the day.” So, rise and shine, Austin. The world is waiting for you. afm 08.16 / austinfItmagazine.com

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The ultimate survival guide Expert guidance to thrive in the wilderness, urban catastrophies, and self-defense.

Wilderness The Experts Jeff Walters, outdoor enthusiast and survival instructor at REI Jason Brooks, U.S. Marine veteran and former backcountry ranger at Rocky Mountain National Park

The Seven Ps

Hydration

You can greatly increase your chances for survival before you even set foot outdoors. “I tell everyone to remember ‘The Seven Ps’: proper prior planning prevents piss-poor performance,” says Walters. Research all of the details for your trip and devise a plan. This includes looking at where you’ll be, when you’ll be there, the weather highs and lows, packing for activities, having enough water and food, and a backup plan in case anything goes awry.

Water is the source of life, but only if it’s clean. A basic rule when finding water is to remember that the faster it flows, the cleaner it is. If you find a fairly clear water source, filter and purify it before drinking, just to be safe.

Weather After you’ve decided where and when you’re going camping, backpacking, or exploring, check the weather. This will dictate the kind of clothing you’ll pack for your trip. If you plan to go somewhere like Big Bend, where summer temperatures reach 100 degrees, it may seem counterintuitive to wear long sleeves in the Texas heat, but it’s actually your best line of defense against a brutal sunburn. Dress in moisturewicking, quick-dry material and plan your hikes for the morning or evening. Weather preparation is key because the No. 1 killer in survival situations is exposure, which leads to hypothermia or hyperthermia.

Lost and Found “If you really want to prevent yourself from getting lost, learn map and compass navigation,” says Brooks. Google Maps won’t always pull through for you in tough times, so it’s best to rely on the old fashioned methods. (Classes available at REI.) Before you embark on a hike or backpacking excursion, tell a friend where and when you’re going. If you don’t make it back in time, that person can call the park rangers and assist in guiding them to your rescue. Brooks also recommends leaving a note on the dashboard of your car with information detailing where you’re going, what your plan is, and when you expect to return. And if you have absolutely no navigation skills or resources, and you’re lost in the woods, stay put. Don’t wander. This will also help authorities find you faster. However if water is in sight, make your way over to it. Following water in the direction it’s flowing will likely lead to more water and/or civilization.

The Rule of Threes Even if you don’t remember any survival skills, learning the “rule of threes” could be the most crucial piece of knowledge you take with you. Generally, we can survive: • 3 minutes without oxygen • 3 hours in extreme weather • 3 days without water • 3 weeks without food “Note that the ‘rule of threes’ is a guideline. For instance, the ‘three days without water’ rule can actually be dropped down to two or one day in the Texas heat,” says Walters.

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What’s the difference? Filtration is the removal of particulates. To filter water, run it through a bandana. It’ll make your water cleaner, but it doesn’t stop harmful bacteria or protozoa. Purification is the elimination of harmful bacteria. This can be done in three ways: 1. Heat • One minute of boiling. 2. Chemical

• Iodine treatments Not recommended for anyone with thyroid issues or shellfish allergies.

• Chlorine Dioxide tablets Individually wrapped 3. Ultraviolet

• SteriPen

Doesn’t just come in handy in a survival situation—also good for when you’re unsure about the drinking water while traveling out of the country. • Sunlight Put water in a Ziplock bag or clear bottle; leave it in the sun for six to eight hours to purify. Must be clear water or pre-filtered.

Plants Many stick to the familiar axiom “leaves of three, let it be” when trying to avoid poison ivy. Even if you’re unsure, stay away.

Snakes You may know the common snake identification poem: Red touching yellow, kills a fellow Red touching black, friend of jack But Walters has different advice: “Just don’t mess with snakes. Always err on the side of caution by staying away. A snake bite—regardless of whether it’s venomous, non-venomous, or you’re unsure—can completely throw you off in a survival situation. Your heart rate can increase, you shift into fight-or-flight mode, then you start burning calories that deplete your energy.”

Bodies of Water You may think you’re a strong swimmer, but swift water and open bodies of water can be a challenge for anyone. “Never try to rescue a drowning victim because they’ll grab you,” says Brooks. A drowning person will already be in a panic, and instinctively clutch to anything they can—even you.

1. Combustion 2. Oxygen 3. Fuel

The Fire Triangle Teepee Method Start with sticks about the size of pencil lead, and then build your way up. Juniper bark is the best source of tinder in this area. Collect sticks that are dry. Make sure they have a crisp snap when you break them. Look for wood that’s dead but still vertical (hanging or leaning). If you pull off a branch from a tree, and it’s got green in it, that’s an indication of moisture. Moisture is an inconvenience when trying to start a fire.

Kindling

Fuel

illustration by Edgar Vega

Tinder

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Urban The Experts Thomas Amador, REI instructor, “Prep for the Unexpected” class Mylo Villanueva, U.S. Marine Corps veteran and owner of MYLO Obstacle Fitness

Each survival expert we interviewed shared a wealth of knowledge with us. Every single one of them emphasized the value of one thing in particular, though: attitude. Regardless of the situation or circumstances you’re facing, they all agreed that keeping a positive mentality was one of the keys, if not the key to survival. “Studies have proven that people who have a positive mental attitude when disaster strikes are more likely to survive because they are in constant search of hope. When it comes to survival mode, hope comes in the form of supplies that will help you stay alive. If you constantly repeat a personal mantra of ‘I am going to survive,’ your chances of making that happen will improve.” -Thomas Amador “If you’re a defeatist or a negative, pessimistic person, you’re going to have a really hard time. The survival instinct is strong in every human being. Just stay calm, assess the situation, and problem solve.” -Jason Brooks

“Being prepared is a life skill just like cooking is a life skill, and it’s a mindset–not a lifestyle,” says Amador. The process of getting ready for any situation is three-fold: 1. Plan Figure out your needs. 2. Prepare Acquire training and materials. 3. Practice A run-through of your plan is the most important step because it helps you to avoid falling into default mode when you’re feeling panicked. Poet Kahlil Gibran put it best when he said, “A little knowledge that acts is worth infinitely more than much knowledge that is idle.” Having everything ready in case of emergency will help dissipate fear. In the midst of chaos and disaster, trepidation can end up being more threatening than the situation itself. “Fear causes more pain, injury, and suffering than anything else in this world. It’s not about ignoring

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the fear, it’s about understanding and controlling it,” says Villanueva.

The Bystander Effect When disaster strikes, it’s imperative to take action immediately and not fall victim to the bystander effect. Unprepared people tend to follow whoever seems to know what they are doing. This causes a shift in personal responsibility. Those who follow the herd risk being misled into an even worse situation, especially in emergencies or natural disasters.

Stock Up Keep five gallon jugs of water in your emergency storage. Another way to ensure you and your family have enough water is to allot one gallon per day per person. Don’t forget about setting aside food and water for pets, too. Many U.S. Marines will suggest buying military MREs (Meals, Ready-to-Eat) and stocking up, due to their long shelf life, high calorie count, and compact packaging.

“The mentality is huge. When I get to that point where I’m lying on the floor and I feel like I don’t have an ounce of energy in me, I think of my daughter and picture her standing next to me and asking, ‘Daddy, are you gonna quit?’ and I’ll never ever tell my daughter I’m going to quit because I don’t want her to quit on herself later on in life when troubles get rough or hard. I don’t want her to think that. So I have to lead that by example and I can’t ever quit my life, so I imagine her standing right next to me and that’s what keeps me going.” -Mylo Villanueva

photography by Brian Fitzsimmons

Prepare for the Worst

“I carry a shemagh with me. They’re common in the military and can be used in a bunch of different ways: hood, hat, scarf, medical reasons, carrying firewood, making shelter. But the one I carry is one my wife bought me for our first Valentine’s day. When I’m out in the woods, I’ve always got that wrapped around me. That is a constant reminder of–no matter what situation I get myself into–why I need to get myself out of it. Having something to remind you why you need to get home is another way to improve your attitude.” -Jeff Walters

Urban Villanueva also says to invest in a generator: “Electricity will be the first thing to go out. It could take anywhere from 24 hours to days and weeks for them to get it back up and running, so having a backup generator always helps.”

When Disaster Strikes Food Eat food that spoils first, and then immediately put the rest in the freezer. Use canned goods but mix it up so your digestive system can run normally. Keep in mind: Food in a “No. 10” can last up to 25 years in room temperature and freeze-dried foods last a decade.

Water “A lot of people don’t know this, but say you didn’t stock up, and the water is all gone, and a flood hits. When the sewage is backed up all over the place, and it’s nasty, there are a couple of things you can do. Inside the toilet—not the bowl but the tank— there is clean, fresh water. If the water tap hasn’t been damaged, then fill up your bathtub, and you’ll have that much water to drink,” says Villanueva. Additionally, Amador recommends filling up all cups and large glasses while you’re at it.

Shelter Shelter is your ultimate priority in any survival situation. Amador recommends camping as a great way to prepare and practice for a situation in which you may have to forge ahead in the outdoors.

Stay Warm In colder weather, if the electricity goes out, warm up by staying in the room facing the sun. If you’re stuck outside in the cold, opt for wool clothing over cotton. “Cotton soaks up moisture, and that’ll lower your body temperature,” says Amador.

Protect Yourself Looting—and criminal behavior in general—is a common pattern in the wake of disaster. For example, after Hurricane Katrina, crime rates skyrocketed. Even Hurricane Sandy saw an immediate increase in robberies. That’s why Villanueva suggests staying tight-lipped about your emergency supply. Self-defense, in any form, is another way to gain an advantage. “If you have a generator and all these supplies, and you don’t know how to defend yourself, then you’re basically just storing it for the toughest kid on the block. If someone comes in, even if you have a weapon but you don’t know how to use it, what good is it?” says Villanueva.

Floods Austin isn’t on an active fault line, nor does it rest in Tornado Alley, but we certainly have seen our fair share of flooding. Tubing down the rapids of the greenbelt may sound like fun, but swiftwater survival is extremely difficult. During a flood, we hear an influx of first responders saying, “turn around, don’t drown” for a reason! Low-water crossings

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photography by Brian Fitzsimmons

How to Climb a Wall Nature can be a mighty foe, but itâ&#x20AC;&#x2122;s not the only thing that can threaten your survival. In urban situations, knowing how to scale a wall can be handy if youâ&#x20AC;&#x2122;re running from a rabid animal or an assailant.

Directions: Run toward the wall at your normal pace. Do not stutter step as you approach.

As you launch off the ground, place one foot on the wall and use it (plus your momentum) as a push to boost your body upward. Grip the top of the wall. While still holding on, walk your feet up the wall. Keep your feet flat against the wall, arms straight, and butt sticking out.

illustration by Edgar Vega

Once your feet are close enough to the top of the wall, latch your foot over the edge. Pull in, and push down on your ankle to hoist the rest of your body over.

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are the most dangerous spots. If you ever see a flood gauge, be warned, and don’t even try to cross it. In Travis County, there are 130 rain or creek-level gauges. When people try to cross them, cars get swept away. And worst case scenario: Your car gets swept away, hits a rock, flips over, and then fills with water. According to the City of Austin, about 75 percent of flood-related deaths in Texas occur in vehicles.

Thrill of the Fight Plan of action? Check. Emergency kit? Check. Self-defense skill set? Be prepared to face off against others when you absolutely have to. By Devaney Devoe & Devyn Bernal

Sanitation and Medical When you can’t call a doctor, your first-aid kit can be a literal lifesaver. The equipment needed for this is a bit extensive because it covers cleanliness and medical needs: -Hand sanitizer -Prescription medications (bring extra) -Cat litter (for when the toilet doesn’t work) -Trash bags -Family-sized first-aid kit -Medical masks -Extra gloves

Krav Maga Krav Maga is a self-defense system that’s more commonly found in the streets rather than in a sporting or competitive aspect. This hybrid of boxing, Brazilian jiu-jitsu, and Muay Thai teaches you how to use your body as a weapon, defend yourself, and prevent vulnerability before it causes harm. Created nearly 80 years ago in Israel by Imi Lichtenfield, this system has proven effective by the civilians who learn and teach it. The Krav Maga practice differs from traditional

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photography by Brian Fitzsimmons

t may be difficult to imagine getting attacked in your own city, but incidents happen every day. Assaults can occur without hesitation or warning, and come from an individual or a group, by someone familiar or a complete stranger. Austin Police Department records revealed that of the 119,556 crimes committed in Austin last year, 1,910 of those were aggravated assaults. We have to face the harsh reality; anyone could be a victim, even you. Self-defense can prepare you for those unexpected situations and help increase mental and physical health. Although martial arts and self-defense are not one in the same, many studios stress the self-defense components in each form of training. Learn how to harness your physical power, increase your confidence, and be ready for anything.

How to Tie a One-Handed Bowline Knot Also known as the rescue knot, this method creates a secure tie that can be lifesaving in rescue situations on land and water. The ability to do this one-handed is even more valuable in case of injury or assisting others. Aficionados of climbing, camping, and sailing are familiar with the bowline knot. Park Ranger Recommended! Directions: Wrap the rope around your back and hold in front of you, leaving about six inches of slack. Pull the rope across over the standing line, and bring inside and up through the middle.

illustration by Edgar Vega

Pass the short end around the standing end and pull it back through the loop

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Thrill of the Fight

martial arts because it is reality-based and characterized by coherent and logical techniques that build up naturally. Simple body movements make up this self-defense system, creating an easy application to a variety of attack scenarios. Krav Maga is fitting for those who want to learn how to defend themselves because the main elements are easily retained and can be performed in the most stressful of situations. Plus, over time, practicing this defensive program mentally empowers its students and provides strength and confidence in every aspect of life.

Jiu-jitsu specializes in ground fighting rather than in a standing position, and is used in sport as well as self-defense. As a descendant of Japanese Judo with an added Brazilian flair, this century-old practice emphasizes using technique and leverage to gain a dominant position and finish the opponent into submission. Over time, pioneers such as Luiz França, Oswaldo Fadda, and Carlos and Hélio Gracie refined the Judo teachings by implementing chokes, strangles, and joint-locks, making Jiu Jitsu in to the practice it is today. Training in Brazilian jiu-jitsu can improve cardiovascular fitness, strength, mobility, and flexibility. Even for a person of smaller stature or less strength, jiu-jitsu educates students on how to defend, control, and defeat a larger, stronger opponent. You can also use the lessons you learn on the mat and apply them to your daily life, like the ability to problem solve under duress, or focus on self-awareness. Jiu-jitsu uses a belt ranking system that signifies a student’s progression in the art, and represents a student’s technical knowledge, as well as the ability to execute techniques in a live setting.

Ving Tsun Kung Fu The literal translation of Kung Fu is “hard work” or “skill” in Chinese and Ving Tsun is the boxing style of this martial art. The practice specializes in efficient movement in close-up combat, simultaneous attack and defense, and the power of good centerline structure over brute strength.

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Legend has it that the origin of Kung Fu started when a young Chinese woman named Ving Tsun had to fight a local bandit and win, or be forced to marry him. A nun by the name of Ng Moy wanted to help Ving Tsun, so she trained the woman in a martial art style that would allow her to defeat a big, scary bandit in a fight, despite her small size. And thus, Ving Tsun Kung Fu was born. One of the most key benefits to this traditional martial art is self-confidence. If you can get through hours of Kung Fu training every week, if you can get hit and keep going, if you can try and fail and try again until you get a technique right, chances are, there really isn’t much that can intimidate you. Since Ving Tsun was originally designed for a smaller person to defend against a larger attacker, it’s an excellent system for women to learn for self-defense. The mental component of Ving Tsun demands a great amount of patience and calmness; a student uses controlled energy and relaxation at all times, even in the middle of a fight. afm

Thank you to the martial art experts at Fit and Fearless (Krav Maga), Paragon Brazilian Jiu-Jitsu, and Moy Yat Kung Fu Academy.

photography by Brian Fitzsimmons

Brazilian Jiu-Jitsu

Dell Inno Medical School in Health

austinfItmagazine.com / 08.16

ovation Care Education By Gretchen Goswitz

By the Numbers The inaugural Dell Medical School class welcomed 50 students in June 2016.

Graduate medical education: 300+ faculty and 260+ residents & fellows

ssuming a role in the world of healthcare is a massive undertaking. Practicing physicians with a commitment to fulfill the Hippocratic Oath, elected officials striving to make it more accessible and affordable, biomedical engineers working on new prosthetics, and everyone in between have a place in medical treatment. But it’s not as segmented as it seems. If everyone worked on their respective projects independently, that still wouldn’t simplify the system. The current state of the healthcare system bears a comparison to a tangled ball of Christmas lights. Once unstrung, it’s bright and awe-inspiring, but as a giant knot it’s overwhelming and in need of a strategic course of action. The University of Texas at Austin’s Dell Medical School is taking on that challenge–and they’re doing it enthusiastically. Our city harbors thousands of academics, but Dell Medical School wants to attract a new breed of scholars and leaders to strengthen its foundation. Change starts from the ground up, which is why its implementing new practices and rallying for change through the medical school classes. Rather than solely focusing on its students, though, Dell Medical School is looking at the big picture. “It behooves us to step back at every point and ask, ‘Why are we doing things this way? Is it because academic medicine has been doing it this way all along or is it because it’s the best way to do it?’” said Dr. Mini Kahlon, Vice Dean of Strategy and Partnerships. Kahlon wants Dell Medical School to be a pioneer for change, so she recruited a couple

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of people who understand it best: entrepreneurs. “In my opinion, to do things differently, you need to bring in someone who thinks differently,” Kahlon said. Austin’s booming startup scene is bursting with creativity, so Kahlon didn’t have to look far for consultants. Among them is entrepreneurial standout Mellie Price, who accepted a position as Executive Director of Technology. If her name rings familiar, you may recognize it from her previous stint as founder of Front Gate Solutions—a locallybased ticketing powerhouse. Having someone like Price advising the curriculum will prepare students to enter the constantly changing field, and also train them to be in the mindset of continually thinking anew. “When I think about innovation and the things we do—yes, we hope to see 3D printing and tools and technology. But the core innovation is the move from healthcare to health,” Kahlon said. Kahlon embraces this new opportunity to recreate a better system. So many modifications are taking place, it’s nearly become an existential reformation. It begins with heavy questions: What is the responsibility of a healthcare provider? What is the purpose of healthcare? Consider what it means to be a patient. You are a patient when you’re receiving medical treatment. The kind of physician Dell Medical School wants to create will care for you as a person, not just as a patient. Your life happens outside of a clinic, and your health is influenced by the way you live it. “A parent is much more a physician than a physician is. The neigh-

Campaign for Texas In October 2008, the University of Texas announced its intention to raise an unprecedented $3 billion in an eight-year campaign. The funds are dedicated to making the UT education system a strong innovative academic network and supporting the enterprise to become one of the best research universities in the nation. Livestrong Foundation gifted Dell Medical School $50 million. Michael and Susan Dell Foundation gave $50 million. Ascension and Seton are invested $255 million. In late 2011, Texas Senator Kirk Watson laid out “10 Goals in 10 Years” focused on transforming the health of Austin’s community and economy. No. 1 on that list was to build a medical school. Voters in 2012 passed Proposition 1, and local property tax revenue now comprises a substantial portion of the medical school’s budget — making this the only medical school in the country that relies so heavily on locally generated tax revenue. In May 2012, the Board of Regents allocated $25 million of annual funding to a UT Austin medical school, plus another $40 million spread over eight years for faculty recruiting.

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borhood is critical. All of these become important factors—when we think about reinventing care and health, we’re stepping back and looking at where health is being played out,” Kahlon said. This is evident even in our city’s infrastructure. The number of well-designed bike lanes pull more cyclists to the streets. The centrallylocated body of water we have access to encourages residents to kayak or stand-up paddleboard. The trail around Lady Bird Lake (in addition to the vast network of pathways running through the greenbelt and around the city) draws walkers and runners outside to be active. “The trail is just as much of an asset as a clinic. More people interact with the trail. We want them to spend more time there than in a clinic!” Kahlon said. Creating this kind of reach from a medical school requires a convening of influential partners and stakeholders. Referred to as “population health,” Dell Medical School is stressing such an importance on community initiatives that they’ve brought on Dr. William Tierney to serve as the inaugural Chair of Population Health. His previous work experience highlighted a few potential solutions to the healthcare system. “We took people with prediabetes, and randomized them into two different groups. The first group received regular care, while the second group received regular care plus a free pass to the YMCA. The group with the gym membership had half the occurrence of diabetes,” Tierney said. To provide extra perspective, he compares the cost. A monthly membership for one adult runs at $45—far less expensive than a lifetime of treating diabetes. Presently, medical bills are the No. 1 cause of bankruptcy in this country, so finding affordable approaches to healthcare is high on the list of priorities for Tierney. After all, that’s just part of population health. Population health has an ever-changing definition—it’s dependent on who you accept responsibility for. Regular practicing physicians have a “population” made up of all the people in their caseload. For Dell Medical School, the “population” being addressed is Travis County. “They wanted UT to have a medical school, and we made it our mission to extend beyond that—making Travis County healthier. We care about the patients who aren’t coming in, because either they aren’t sick yet or they don’t have access,” Tierney said. To reiterate Kahlon’s point, our city’s health management takes place practically everywhere outside of a clinic. It’s how we maintain our health and stay educated on how to weave the necessary precautions into our day-to-day. “When you get sick you want someone who can diagnose and treat you. But don’t you also want someone who can also tell you how to avoid heart disease, lung disease, diabetes, and so on?” Tierney said.

austinfItmagazine.com / 08.16

nnovation incentives to bridge the gap between home and hospital are woven into the curriculum. Dell Medical School’s Dean, Dr. Clay Johnston, wants to make better use of his students’ time. “Traditional medical school starts with two years of lecturebased learning. Pour the knowledge in, take tests, prove you learned it. For us, that doesn’t make sense anymore. Lectures aren’t a great way to teach people information. We want to focus on problem solving being the primary way they learn,” Johnston said. What normally spans 18 months is being condensed down to a year of classroom learning. A change like this leads to a total shift in medical school education. Typically, students don’t do clinical work until their third year. However, at Dell Medical School, that happens in Year 2. The third year is set to be the standout phase, in what they call the “Growth Year”. During the Growth Year, a nine-month “innovation, leadership and discovery block” will give students the opportunity to individualize experiences toward long-term goals. Students can choose to undertake an independent discovery project in one of three areas of distinction or to pursue one of several dual degree programs. The distinctions include healthcare innovation and design, population health, or clinical/translational research. Students also have the option to pursue a dual degree program. (As if medical school wasn’t challenging enough by itself!) “We want the leaders who want to be disrupters. It’s not going to be easy for them. We are trying to change a culture–or at least a sub-culture–within healthcare. Part of being a leader is communication and change management,” said Johnston. After wrapping up Year 3, students spend their last year of medical school focusing on the specialty they will pursue in their own practice. Johnston hopes the innovation project leaves a lasting impact on his students’ work in the world. “How do we solve big health problems? No other school has that. It fits with the mission and Austin’s vibe,” Johnston said. Regardless of whether a student chooses to impart innovation by making administrative and major system changes, or alternatively, commits exclusively to being a really great orthopedic surgeon in the operating room, students’ work will contribute to the school’s pursuit of making Austin a model healthy city. afm

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Enjoy free rentals and lessons at SUP ATX every Sunday at 9 a.m. They provide the gear; all you have to do is show up and have a good time out on Lake Austin. Don’t forget your sunscreen! There are over 25 Austin pools that locals have access to at no cost. Confirm each pool’s hours of operation before you visit, and if they’re too crowded for your taste, check out one of the seven municipal pools in Austin that charge very little for entrance. The “Pints & Poses” series will continue on Aug. 1, then every second Monday of each following month for the rest of the year at Hyatt Regency Austin. The event varies slightly each time, so you can always go back for more. Previous events featured pop-up shops by a local athleticwear company, and this month's event will feature a live yoga DJ. But you can count on one thing to stay the same each time: free yoga followed by a free pint of beer. Juice Society hosts a weekly Summer Sunday Run, where you’ll be greeted with complimentary mimosas, discounted juices, and other freebies post-jog. Different guests such as Natural Citizen, Chameleon Cold-brew, and others also make guest appearances to the refreshing after-party once you’ve completed the casual three-mile jog with the JS squad.

Big Living On A Small Budget

Don’t let exercise, leisure, and groceries break the bank. Austin is full of free and low cost options for budget-friendly recreation. By Devaney Devoe 56

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Three times a week, Project Austin leads a free community workout for the early birds at 6 a.m. Mondays are at Butler Park, Wednesdays are in front of the state Capitol, and Friday you can get your sweat on at the steps of the Federal Courthouse (across from Republic Square Park). Bring a workout buddy or come ready to make friends.

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the deli counter. Plus, depending on how many you’re feeding, the pre-packed meat will either go bad before you can use it, or even worse, be drenched in preservatives to make it “last.”

Food

Fruit Tray vs. Individual Fruit Winner: Fruit Tray They say an apple a day keeps the doctor away, but when it comes to fruit, it seems that the more popular it is, the more it costs per pound. We compared the price of a large fruit tray to the individual, whole fruits themselves to see which was a better option. Although buying fruit separately ensures your favorite choices and less man-handling, it is more expensive and time-consuming to chop up. With a fruit tray, you’ll save at least a few dollars, and with it chopped up and ready to eat, there will be less of a chance that the fruit will go bad before you can eat it. Veggie Tray vs. Individual Vegetables Winner: Individual Vegetables Maybe vegetables don’t have the same glamorous look that fruit has, but consider it a blessing for your budget. When it comes to greens (and browns, oranges, reds, and yellows), buying individually costs less and provides more protein into your diet. Plus, since veggie trays typically only include carrots, celery, and tomatoes, buying veggies separately gives you more creative direction in what you want to consume. Counter Deli vs. Packaged Deli Winner: Counter Deli There is no contest when it comes to the appeal of deli counter meat over packaged deli, but it helps when you know your wallet prefers it too. Pre-packaged ham and turkey cost the same, sometimes more, than meat from

Refillable Water Jug vs. Water Bottles Winner: Refillable Water Jug By choosing a water jug over water bottles, you have the option to refill the jug as many times as you need at the grocery store and prevent the littering of plastic bottles. We know it can be tempting to quickly grab a plastic water bottle on your way out the door, but it only takes 30 seconds to fill one of those S’well bottles and Camelbaks. You’re not losing any money on helping the environment since both options run the same price.

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K Cups vs. Coffee Grinds Winner: Coffee Grinds Keurig may be the best thing to happen to caffeine addicts since iced lattes, but our wallets would not agree. That’s why we searched for the most optimal method when it comes to getting your daily caffeine dose. We found that $15 can get you 15 servings of K Cups, or 150 servings from a coffee grind container. Don’t have a coffee maker, just a Keurig? Spend a week’s worth of your coffee budget on a reusable Keurig filter and save more money. afm 08.16 / austinfItmagazine.com

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To say Rick Cummins and Josh Gordon of Distance Guides are well-versed in backpacking is an understatement. If you want to put your fitness level to the test or simply get out of your comfort zone, this is for you. Packing for this adventure is an art and a science, so Cummins and Gordon shared a list of essentials as well as a few tips.

Wrap a couple of feet of Gorilla Tape around your water bottles because they’re the ultimate first-aid product. Use them for blisters, hot spots, securing splints, and even repairing rips or tears in gear.

Take care of your feet by changing socks. While you’re wearing one pair, air out the other pair on the outside of your pack. Every time you stop to rest, take off your socks and shoes to apply powder. Moisture leads to blisters and blisters are a backpacking nightmare.

photo by Greg Fulks

Bring a garbage bag to serve as a rain cover for your backpack. If your gear gets wet, that’ll add weight. Plus, a wet sleeping bag in a cold climate can be life-threatening.

What You Need Main: Backpack Sleeping Bag w/ stuff sack Sleeping Pad w/ stuff sack Cooking Items: Fuel Pocket Rocket Stove Pot w/ top/ stuff sack Fuel Canister Spork

When you’re just starting out, borrow or rent. You could easily drop $1,000 buying all this equipment and then find out backpacking isn’t for you.

Still not sure you can handle this feat? Distance Guides will not only help you pack, but they’ll also lead you on a backpacking trip for a base rate of $50/day.

Toiletries: Sunscreen Toilet Paper/ in zip-lock bag Hand Sanitizer Nail Clippers Baby Powder/Gold Bond Lip Balm w/ Sunscreen Toothbrush Toothpaste Survival Items: Whistle Map Compass Gorilla Tape (around water bottle) Clothes: Watchcap Watch Boots/Shoes Sandals/Water Shoes Socks w/liners x2 Baseball Cap T-shirts x2 Rain Jacket/ Pants Bandanna Essentials: Water Purification (Bleach/Filter) Headlamp Knife Wallet w/cash Bleach/ Eye Dropper Water Bottle Lighter Phone (fully charged) Trash/Leaf Bag Throw down credit card Health Insurance Card/ Flex Card Identification Garbage Bag First Aid: Band Aids 2" Ace Wrap x2 Tweezers Vitamin C Allergy Medication

08.16 / austinfItmagazine.com

Healthy Helpings

new study at The University of Texas at Austin suggests character traits–such as grit or desire to learn–have a heavy hand in academic success and are partially rooted in genetics. Though academic achievement is dependent on cognitive abilities, such as logic and reasoning, researchers believe certain personality and character traits can motivate and drive learning. In a study in the Journal of Personality and Social Psychology, UT Austin psychology associate professor Elliot Tucker-Drob found that genetic differences (rather than parenting and schooling) among people account for about half of the differences in their character, and that the remaining variation in character was influenced by environmental factors occurring outside of the home and school environments. Using data from 811 third- to eighth-grade twins

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here are countless factors that influence your health, and recent data shows how you fight with your partner can be added to that list. In the 1980s, researchers at the University of California, Berkeley gathered a group of heterosexual couples who had been married for at least 15 years to closely examine the physical responses that occur when spouses argue. First the spouses talked to each other for 15 minutes about their day; for the next 15 minutes, they were directed to rehash an area of ongoing contention in

austinfItmagazine.com / 08.16

their relationship–which would inevitably lead to an argument. Every five years since then, for at least twenty years, the couples have returned to the lab and repeated everything. Results showed that among husband especially, the person who seethed anger while arguing was much more likely to report symptoms of cardiac problems. The partner who took the stonewalling approach proved to be more prone to developing muscular problems, like back or neck pain. http://nyti.ms/29OD4Tw

and triplets, Tucker-Drob and his colleagues examined seven educationally relevant character measures that represented work ethic, enjoyment or desire to learn, attitudes toward education, and self-appraised abilities. They also assessed how character measures were associated with the “big five” personality traits: openness, conscientiousness, extraversion, agreeableness and neuroticism. In the study, genetics accounted for 69 percent of a person’s general character, with 31 percent of variance accounted for by environmental influences. Furthermore, each character measure was heavily correlated with openness and conscientiousness, which were 48 and 57 percent heritable respectively.

ather than fearing your nightmares, it may be time to embrace them, according to a Canadian study. Researchers found that people who suffer more nightmares may be more creative than those who dream without terror. The study was performed by gathering two groups, nightmare sufferers and happy dreamers, and asking them to respond with emotionally-charged words. Those who were nightmarefree responded with predictable words, while the participants who had nightmares twice a week chose

words that expressed more unconventional associations. Lead study author Michelle Carr, Ph.D. says the common link between creativity in waking life and nightmares during sleep might be heightened sensitivity. Research shows that because creative people tend to experience events on a much deeper level, they’re much more attuned to their emotions and senses. This may allow them to think and express feelings in less-ordinary ways. http://bit.ly/29SP30r

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Wellness What is infertility (in women)? The inability to get pregnant after one year of trying (or six months if a woman is 35 or older). Women who can get pregnant but are unable to stay pregnant may also be infertile. About 10 percent of women (6.1 million) in the United States ages 15 to 44 have difficulty getting pregnant or staying pregnant, according to the Centers for Disease Control and Prevention (CDC).

Freeze! But Only If You Want To.

ertility clinics across the country are making great strides in providing and developing more ways to help women have healthy pregnancies. Here in Austin, there are plenty of health centers offering resources to women who are considering alternative approaches to become pregnant. One such clinic is Dr. Kaylen Silverberg’s team at the Texas Fertility Center, specializing in infertility treatment for over 30 years with a mission to help their patients achieve their dreams of having a baby. Lately in the United States, both the desire to delay pregnancy and the age of first birth have begun to increase steadily. Many women are holding off on having children until their late 30’s and 40’s–a time in which infertility and miscarriage rates become higher. Because of that risk, some women have chosen to freeze their eggs early on to help control their reproductive future, at the stages of highest fertility. Egg freezing, a process similar to in-vitro fertilization, allows a woman to preserve her generative capacity so she can start a family when the time is right. Up to 20 weeks before birth, a baby in the mother’s womb has already begun to

austinfItmagazine.com / 08.16

By Taylor Freetage

produce an abundance of eggs. From the time a woman births a child to when she hits menopause, the number of eggs her body produces continually decreases. “A woman can freeze her eggs as early as puberty if she is undergoing circumstances that may prevent her from getting pregnant in the future,” says Dr. Silverberg. With an increase in age comes a decrease in egg quantity and quality. “By age 40, most women have already gone through 99.9 percent of their eggs,” says Dr. Silverberg. As a result, the earlier a woman decides to start this process, the better her chances are of having a healthy and successful pregnancy. There are also a few medical factors that can determine a woman’s decision to freeze her eggs. For example, cancer treatments may put a woman at higher risk of ovarian damage and dysfunction, so if there were a genetic disease found commonly in a family tree, it could be wise for women to plan their pregnancies ahead of time. Should she save eggs and contract any type of cancer, she’d have the option to reproduce post-treatment. Surgery, endometriosis, or premature menopause are also possible obstacles for getting pregnant that can be avoided by planning ahead.

The freezing process is minimally invasive and has proven to help women preserve fertility successfully over the years. Once simulated, the eggs undergo a process of vitrification and are freeze dried at 400 degrees below zero. Vitrification is an ultra-rapid way to freeze eggs that produces higher rates of survival than a slow freezing process. By keeping the eggs at such a low temperature, they can stay frozen indefinitely, allowing the woman to feel at ease knowing the process is not rushed. This medical procedure has evolved into a reliable method, yet the success rate for each patient still differs according to age and the techniques used by the particular clinic. “A woman can decide to freeze her eggs at any point in her life,” Dr. Silverberg says. “But the rate of success may decrease once a woman passes her early 40s due to the small number of eggs that are extracted.” For those who are contemplating the procedure, it is equally important to find a trusted doctor and clinic with high victory numbers. When looking for a clinic, ask about the success rates of healthy babies born using embryonic freezing. This will ensure that a woman finds the best fit for her and her future family. afm

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To pee, or not to pee? This month we sat down with Dr. Richard Chopp of the Urology Team and asked about a taboo topic. But with over 35 years of experience in Austin, Dr. Chopp is one of the ultimate urology experts. Plus, we couldn’t hold our burning questions in any longer. What is the most commonly found issue that flows through your office? Having both female and male urologists here, our female doctors tend to see urinary tract infections (UTI) and urinary incontinence issues. For males, we see men who may be dehydrated and tend to have prostate issues. We also see a lot of [kidney] stones because this part of the country is very warm, even more so in the summer. Those who are active, especially outside, burn up a lot of fluid keeping our bodies cool, and if you don’t make up for that lack of hydration, you can contract stones as a result. On average, how many times a day does a healthy person urinate? In a 24hour period, a healthy person probably urinates six to seven

austinfItmagazine.com / 08.16

times, but it depends on how active you are. If you’re being a slug sitting in front of a TV all day long, you’ll probably only get up to use the bathroom three or four times. If you run or ride a bike for a long distance, it could be eight to ten times. It depends on your activity level. Alcohol can also be a key factor in using the bathroom more. Adult beverages inhibit an anti-diuretic hormone, meaning your body will urinate more than it would normally if you didn’t have any alcohol. Also, when you drink alcohol, it’s an extra fluid load that your body doesn’t need, so it simply gets rid of the waste. For caffeine fiends, it won’t necessarily affect the amount of times you pee, but it can irritate the lining of a prostate or bladder for some people. Yet

most people never experience that discomfort at all. How relative is the color of your urine to activity level? Simply put, we need to have enough fluid intake every day to run normal bodily functions. A very standard rule, especially in the heat of summer, is to have nearly clear pee most of the time. Now how many glasses of water does that equal? It depends on how big or small of a person you are. Just be sure to take in as much if not more fluids than you’re putting out in rigorous activity. If you do that, you’re in a good state of hydration, and your urine will show it. Is it safe to continue working out when you contract a urinary tract infection (UTI)? Generally, yes. However, if you

notice the infection gets worse, it’s best to hold off on exercise and let your doctor know. What is the best way to maintain good urologic health? Staying hydrated covers a lot of the sins we go through day in and day out. Make sure you’re drinking the right amount of water for your body type and temperature. I also recommend a healthy multivitamin every day as it is good across the board. And don’t stress about holding it in when you have to go; that’s more of folklore, and it doesn’t really make any sense in the [medical] world. You can finish your race or competition without taking precious time for a bathroom, unless you simply can’t handle a full bladder. afm

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s a kid, Carey Kepler never imagined she’d be ranked as the 14th best CrossFit masters athlete in the world (out of thousands upon thousands of competitors) when she grew up—at age 41. “I was going to be a backup dancer for MC Hammer. I actually really saw myself as more of a dancer—a fly girl, hip hopper. I loved Michael Jackson and MC,” Kepler said. Fast-forward to late July 2016 in Carson, California, at the StubHub Center, where Kepler was lifting barbells to hip hop beats over the surround sound stereo—demonstrating a different kind of pop, lock, and drop—at the tenth annual CrossFit Games. Kepler is no stranger to competition in the sport of fitness. This year marked her fifth time competing at the Games (2009, 2010, 2011, 2012, 2016), but her first time competing as a Master’s Athlete in the arena ages (alongside only the top 20 athletes in the world in her age division). “I never set out to compete in the ‘sport of fitness,’” Kepler said, reflecting back on her CrossFit journey. “I really got into it because it was fun and for the business side of things,” she said. Kepler originally stumbled into CrossFit in 2004 when her brother, and gym co-owner, Jeremy Thiel, sent her a YouTube video that had gone viral called “Nasty Girls”—one of the classic CrossFit workouts. “I was four months pregnant with my first daughter at the time, but after watching it, Jeremy said, ‘Okay, let’s do this. Let’s go get certified.’ So, I went along for the ride. We both went out to Colorado, then came back to start something here in Austin,” Kepler said. Within no time, the duo set up shop, founding a CrossFit bootcamp—

austinfItmagazine.com / 08.16

photography by Brian Fitzsimmons

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www.jeepmasters.com www.jeepmasters.com exerciser in the gym. 2617 2617 soUtH soUtH “I grew up on a farm in first first st.Lubbock, st. so by the age of

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nine, I was already working, hoeing weeds in the garden, picking turnips, helping keep the books. My father was very athletic, and I had four other brothers and sisters—and we were all competitive with each other, so CrossFit just came very natural later on—picking up heavy things, keep moving, don’t quit,” Kepler said. So what does it take to train like a CrossFit athlete? Kepler said she spent two to three hours in the gym most days in the weeks leading up to the Games. “I may come in the morning and do some strength work or just get blood flowing with a row, then come in later in the afternoon for a 90-minute AMRAP to build volume, and keep moving through a WOD my coach programmed for me. I’ve also been doing a lot of dips, pulling, and lifting—always trying to build strength and stamina. Days vary between more intense days and more aerobic-based training days,” she said. And, of course, plenty of training and working also means plenty of eating. “Recovery and fuel are just as important as my training. Most days, I get up, drink a protein shake, take all my supplements, eat real food a couple hours later, wait two to three hours, take any pre-workout supplements, train, drink a protein shake, wait 90 minutes, eat real food again (protein, carbs, veggies, some fat). Then eat some dinner— protein, veggies. Lately I’ve been into Brussels sprouts, and also upping the carbs I consume—more white rice for

austinfItmagazine.com / 08.16

sure, along with real food sources like sweet potatoes,” Kepler said. All of this, coupled with her ‘regular’ schedule—up by 5 a.m. most days to head to the gym, coach the morning group classes, and run the CrossFit Central Burnet gym location before heading home around 4 or 5 p.m. to spend time with her family (and number one fans)—two kids, Savannah and Stone, and husband, Kris. Although Kepler is a natural athlete, she said her strongest asset is the power of her mind. “When I put intention into most anything, and declare it is really where the mark is made. This year, I stated I was going to go back to the Games as an individual for the first time in several years, and I did,” Kepler said. Kepler said, beyond CrossFit, the power of her mindset trickles into everything else she does, from motherhood to community leadership. Kepler continues to march to the beat of a message she founded in the early years of CrossFit Central: “Have a goal. Be consistent. Show up. Keep your eyes on the reward. Create what it is you want for yourself, and go for it. Only you can do it, (and it’s within you).” afm

photography by Brian Fitzsimmons

SCHEDULED MAINTENANCE SCHEDULED MAINTENANCE

Fitness

David Leffler

Sweating with T the Stars I avoided barre class for 24 years. Hereâ&#x20AC;&#x2122;s what happened when I tried it alongside professional football players. By David Leffler

austinfItmagazine.com / 08.16

here are few things more humbling in this world than comparing your body to a professional athleteâ&#x20AC;&#x2122;s. And yet here I was, walking to Dancers Shape studio to take part in a private workout alongside NFL players Fozzy Whittaker, Jordan Hicks, Adrian Phillips, and Dustin Hopkins, who frequent the studio during their offseason. The irony of sporting the black eye I recently suffered while playing amateur softball and sharing a workout

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Jordan Hicks, Fozzy Whittaker, Adrian Phillips

session with these behemoths was not at all lost on me. Fortunately, my jitters melted away the moment I entered Dancers Shape and was greeted by Jennifer McCamish, the studio’s owner and lead instructor. She makes me feel at home from the start, telling me about her previous career as a professional dancer in New York City and Chicago as she shows me around. Though she’s had a wildly successful career—including dancing at Radio City Music Hall as a Radio City Rockette—she’s far more excited about our upcoming workout together.

“Ballet and dance have been my life for years, so it’s been amazing to open Dancers Shape and share it with people from all walks of life,” she smiles. “Barre equips your body with the type of balance and focus that is crucial for all of us—regardless of whether you’re a professional athlete or just trying to get in shape.” McCamish made sure to explain how barre works before my partners arrived. Named for its usage of ballet handrails, barre is a ballet-inspired workout that mixes in elements of dance, yoga, and

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Fitness Pilates. Although it can incorporate free weights, barre typically uses one’s body weight through repetitions of small, hyper-controlled movements to work muscles past the point of exhaustion. This full-body focus increases flexibility, balance, speed and agility. “The biggest benefits of barre are increased core strength and range of motion, which help prevent and rehab injuries,” says McCamish, who has overcome hip surgery and recent operations on both her feet. It’s no wonder she’s in such a high demand with NFL players like Brian Orakpo (Tennessee Titans) and Marquise Goodwin (Buffalo Bills), along with Whittaker (Carolina Panthers), Hicks (Philadelphia Eagles), Phillips (San Diego Chargers) and Hopkins (Washington Redskins). A few minutes later, the players begin to trickle in. Hopkins, Washington’s kicker, is the first to arrive. “The mechanics behind kicking are so fine-tuned,” he explains. “Working with Jennifer has strengthened my core and loosened my hips, which is huge in a sport where every detail can make the difference.” Whittaker, Hicks, and Phillips arrive a few moments later, already razzing each other after their early morning workout. As Whittaker and McCamish chat, I realize he’s Dancers Shape’s first NFL disciple. “My wife, Jasmine, worked at Dancers Shape while we were at UT and got me to try it out. I’ve been coming here for over four years now,” he says.

Adrian Phillips

at the knees and proceed to work every leg muscle you can think of. Immediately, my calves are on fire and shaking. I’d read you’re supposed to ‘embrace the shaking,’ but I was too focused on not falling over to embrace anything other than the handrail keeping me upright. The most challenging part came during the Pilates section, which uses step-up chairs equipped with resistance bars to increase balance and engage your core. As we progress through the workout, I begin fighting through the exhaustion and embracing McCamish’s calls to action. “This takes so much more than a physical toll on you. It pushes your mental focus and endurance to the brink,” Whittaker would later tell me. After Pilates, we finish off with stretching and yoga as we cool down. Sweating profusely and gasping for air, I realized we’ve already motored through our hour together—a testament to McCamish’s skills as an engaging, persistent, and relentless motivator. The mood is jubilant as we walk out together, our bodies still on an adrenaline high. “This is why we come here,” Phillips tells me. “We constantly push ourselves to the limit physically, so this balances things out and makes sure we’re taking care of our bodies. It’s our secret weapon.” After exchanging goodbyes with McCamish and wishing the guys good luck this fall, I couldn’t help but laugh to myself. Though I put on a clinic in inflexibility (and probably cried a little), I felt great. And though barre may never be my go-to workout, I’ll definitely do it again—even though I could barely walk the next day. afm

“This takes so much more than a physical toll on you. It pushes your mental focus and endurance to the brink.” Fozzy Whittaker

austinfItmagazine.com / 08.16

Fozzy Whittaker

Dustin Hopkins

Jordan Hicks

photography by Weston Carls

“Lots of players have come here since then, which is a huge credit to Jennifer’s passion and drive.” As we stretch, Hicks looks over at me. “This is my first time doing this, Jordan. Any suggestions?” I ask him. He gives me a huge smile and laughs. “Man, there isn’t any easing into this— you just have to dive in.” He wasn’t kidding. McCamish lines us along the barre, our bare feet gripping the mats beneath us. Before I can register what’s going on, we dip

Fitness

Andrew Demand at Masters Nationals.

Andrew and Melissa Demand

The Demand Family

Active Against Adversity Local healthy heroes kept moving through life’s most challenging moments. By Carrie Barrett

The Demand Family

emett Claven Demand was born 7 pounds, 8 ounces on Aug. 25, 2013 to proud parents, Andrew and Melissa Demand. From the beginning of his dramatic entry and prolonged stay in the NICU, the Demands knew Kemett's life would be a challenge. At six months old, Kemett was diagnosed with Prader-Willi Syndrome (PWS), a complex genetic disorder that affects appetite, growth, behavior, cognitive function and metabolism. According to the Prader-Willi Syndrome Association, it’s typically characterized by: low muscle tone, short stature (when not treated with growth hormone), incomplete sexual development, cognitive disabilities, behavioral problems, and the hallmark characteristics—chronic feelings of insatiable hunger and a slowed metabolism that can lead to excessive eating and life-threatening obesity. Those who have PWS need intervention and strict external controls, sometimes including padlocking access to food, to maintain normal weight and to help save their lives.

austinfItmagazine.com / 08.16

His three years have been filled with a myriad of tests, appointments with specialists, and development of strict routines in order to learn and control the effects of the disease. Along the way, the Demands have found tremendous support and friends from PWS organizations and other families who are coping with this disorder in their own lives. To provide the best emotional and physical support for Kemett's future, the Demands also made drastic changes to their own lives and health routines. “The two biggest things we changed were our food habits and exercise,” said Andrew Demand. Children with PWS need strict eating schedules and both Andrew and Melissa now adhere to that same eating schedule as their son as much as possible. “We switched to a real food, non-processed, low carb, high good fat diet. It has made us very aware of what we are putting into our bodies and it's amazing how many so-called 'healthy' options have added sugars and empty carbs in them.” They also make an effort to eat together as a family by

adhering to a strict routine. This planned schedule is optimal for Kemett's progress, but it has also proven to work well with both parents. They’ve dropped a considerable amount of weight and Melissa's life-long battle with genetically high cholesterol is now in the normal range for the first time ever. Their diet and schedule has, in many ways, brought them closer to Kemett. “It is not easy sticking to a diet and exercise routine, but he will have no choice,” said Andrew. “We will probably never fully understand the challenges Kemett will face but trying to lead by example, I hope gives us some insight.” Becoming a healthy hero for Kemett has been life altering for the entire family. Last May, Melissa encouraged Andrew to pick a challenge for the month of May, which is also PraderWilli Awareness Month. He chose to get back to swimming after 14 years of being away from the pool and earlier this year, he became a National Champion at U.S. Masters Nationals!

Sandy's Tap Class and Shirley McPhail School of Dance Owner Edwina Worley gather around Texas Oncology Physician Dr. Paul Loar

Melissa, as well, has changed the course of her life and recently accepted a position at the Foundation for Prader-Willi Research. She has also created her own fundraisers to raise awareness and funds. For two years, she ran a “One Small Step” 5K in Dripping Springs. This year, since they are due with their second child in August, they came up with a virtual walk challenge which will be culminating on October 15, 2016. This gives anyone the chance to participate and raise awareness. Andrew and Melissa are certainly healthy heroes for their son, but Kemett, no doubt, is their hero. “He works harder than anyone I know for every milestone, and yet he never gets frustrated or even notices he isn't doing everything his peers can do physically,” says Andrew. “He has definitely taught us to be patient and never give up, to celebrate life, and to be happier! He pushes us to be better people and parents everyday.”

Shirley McPhail's School of Dance adult tappers show off their shoes (Sandra Fivecoat far right).

Sandra Fivecoat (center) performs in a Godspell production at Saint John's United Methodist Church in Austin.

North Austin, Dr. Paul Loar, kept her from going into a post-treatment funk. "He suggested that I find something that I've always wanted to do post-treatment to expedite physical and emotional healing. I had two choices: I could keep moving or shorten my life span.” Sandy took up tap dancing at Shirley McPhail School of Dance, a place she had taken her daughters and granddaughters for years. “Tap dancing, unlike some other dances, requires a tremendous amount of listening and concentration,” she said. “This not only helped my focus with others in a group, but it also helped to retrain some of those repetitive patterns, as well as my balance and coordination.” She has always maintained a strong spiritual foundation, but her illness brought a new sense of perspective. “When you're faced with critical diseases and illness, you recognize the

importance of living in the moment. Now is the only moment we have.” She may not consider herself a true hero, but she is an energetic mentor and inspiration to those who are surrounded by her. The Shirley McPhail School of Dance now has beginner tap lessons on Monday nights for cancer survivors and they even started a “Yoga for Survivors” class. She just returned from a trip to Italy with her choral group and is now packing for a cycling trip to Colorado with her husband. “We are all mortals and I've chosen to live my life as a healthy gift to myself and others. Find activities that speak to your passions,” she said, as a recommendation to those who may be going through a difficult time. “Every time you play an instrument, sing a song, dance, or ride your bike, you are chipping away at illness, hatred and bigotry. Love and passion remain.” afm

Sandy Fivecoat

our years ago, at the age of 62, Austinite Sandy Fivecoat was diagnosed with type 3, stage 1 endometrial uterine cancer. Her only symptom was irregular spotting years after she had finished menopause. This unexpected occurrence was alarming enough to seek a doctor's attention and she was quickly diagnosed and treated with an aggressive trifecta: surgery, cancer and radiation. Prior to diagnosis, Fivecoat was already active as a singer, musician and cyclist. However, these regular hobbies soon became difficult due to a loss of balance and coordination. “There really is a phenomenon known as chemo brain,” Sandy remembers. “It's usually accompanied by fogginess and a loss of normal thought processes. I was starting to lose simple things like lyrics to songs I had sung for years.” Advice from her gyno-oncologist at Texas Oncology-

08.16 / austinfItmagazine.com

Fitness

Discovery Channel Series “American Tarzan” Challenges Austin Resident

iscovery Channel’s all-new series premiered nationally on July 6 featuring Austin resident Tim Reames. On “American Tarzan,” Reames competes against six other individuals, facing brutal conditions that require them to live completely off of the land and rely on their own survival skills, just as early inhabitants did hundreds of years ago. Reames is competing in remembrance of his friends who did not return home from the battlefield to their families. From navigating his way through dense jungles and raging rivers, to towering mountains and steep cliffs, Reames shares his experience of competing in the ultimate test of strength on national television with Austin Fit Magazine.

photo courtesy of Discovery Communications

How did you wind up on “American Tarzan”? In the past I had talked to a scouting agent. They called me up and asked if I would be interested in this, and after they gave me the scoop about the show, I realized it would be a great challenge for me, and I thought, why not do it? What made you feel like you were ready to go on the show? What did you do to prepare for it? I had always been active, and living in Austin has made me stay in shape for the most part. I realized that this show was something that I could do for myself as an individual, to see how far I could push myself against other competitors around the nation. They give you a few weeks heads up as to where you are going. They told us it was going to be in the Caribbean and so I started, maybe three weeks out, going to Whole Foods and eating strictly Caribbean food: chicken and fish for protein, but also coconuts, pineapples,

mangos, and papaya. I was getting all of the Caribbean foods so I could to prepare my body. Being in the Marine Corps as a government contractor and traveling the world, one of the things you have to get over is your body adjusting to new foods and cultures, so I decided to get a head start on this and drink coconut water and eat fruits and fish for about three or four weeks prior to the show. My whole outlook on life is: You can’t put diesel fuel in a Ferrari. Food and sleep are both very important and determine a lot of [one’s health]. What concerns, if any, did you have prior to going on the show? The biggest concern was just the fear of the unknown. They tell you where you’re going and who you’re competing against, and that’s it. Your mind can play tricks on you so easily. For example, they would give us a brief before a huge challenge, and in my mind, I’d tend to make it bigger than it

really was. I would say the fear of the unknown was my biggest concern. Was there a time when you felt something was threatening your survival? I probably would say no because while in the Marines, I was actually a director to a survival school, so I was prepared and felt like I had a pretty good advantage over the other competitors that were on that show. I had done some research on the area and the location we went to and learned that it is actually called “The Fruit Basket of the Caribbean,” so I knew even if I wasn’t getting my protein, I could survive off of fruit. It is completely mental. Obviously everybody there was a competitive athlete and were fit individuals, but survival is actually 90 percent mental, so it was more so the mindset of not quitting. There’s no wrong or right way when you’re out in nature, but being mentally prepared and mentally tough is probably the biggest thing. afm 08.16 / austinfItmagazine.com

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Capt’n Karl’s Night Time Trail Series Colorado Bend State Park Join us for the third installment of the epic Capt’n Karl’s Trail Series as we run the rugged and demanding trails of Colorado Bend State Park. TraverseRunning.com August 13

Deep Eddy Mile Austin The 15th annual Deep Eddy Mile is a 17,662 yard swimming ace and classic event for competitors 18 and older. Divided by age groups, sign up and give it everything you get at one of Austin’s oldest gems! americanswimmingassociation.com

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August 13

True Athlete Games 2.4 Austin Come participate or watch the fourth and final qualifier event leading up to the 2016 True Athlete Games Championships in November! Strength, speed, and endurance will be tested in 10 events for duration of 90 minutes. Adult beverages, snacks, and music will be provided throughout the day. austinsimplyfit.com August 15-20

NAGAAA Softball World Series Various Locations This year, the Gay Softball World Series heads to Austin to celebrate its 40th Anniversary. The world-class event will feature over 5,000 athletes, coaches and fans in attendance from over 43 cities across the US and Canada. austingsws.org

August 28

Paddle for Puppies Austin Austin Subaru is hosting the 5th Annual Paddle for Puppies event benefiting Austin Pets Alive!’s Parvo Puppy Program. We will begin and end at Rowing Dock. Don’t have your own paddle board? Over 100 kayaks, stand-up paddleboards, and canoes are available with an online reservation! Registration is limited, so sign up today to claim your spot. paddleforpuppies.com

photo courtesy of Paddle for Puppies

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08.16 Submit your event online at austinfitmagazine.com

Food and Drinks

August 6-7, 13-14

Dry Comal Creek Grape Stomp Dry Comal Creek Vineyards For two weekends, head to New Braunfels for this competitive couples stomping event and the chance for your name to be printed on the label of Dry Comal Creek's 2016 "Foot Pressed" red table wine. drycomalcreek.com August 13

Austin Ice Cream Festival Fiesta Gardens The Annual Austin Ice Cream Festival is fun for the whole family. Games, activities, contests, live entertainment and of course, ice cream, will keep you cool and happy. icecreamfestival.com August 21

Austin Chronicle Hot Sauce Festival Fiesta Gardens If you want to beat the heat this summer then you’ve got to eat the heat! Join the Austin Chronicle for one of the world's largest hot sauce festivals. austinchronicle.com

Arts

August 4-7

Zilker Summer Musical Zilker Hillside Theatre Pack a picnic and come enjoy the free, annual musical at the Zilker Hillside Theatre. The outdoor amphitheater will host performances of “Shrek The Musical” Thursday through Sunday beginning around 8:15 p.m. zilker.org

August 3

Blues on the Green Zilker Park Pack a blanket and the family and make your way to Zilker Park for this summertime tradition. Held monthly from May to August, Austin's largest free concert series will welcome groovy performances by local up-and-comers Sweet Spirit and The Suffers. kgsr.com August 25-28

Capital City Black Film Festival Various Locations Now in its fourth year, CCBFF celebrates African American filmmakers from across the nation and provides a stage for burgeoning talent. This festival packs in the fun with four days of events, seminars, parties, screenings and more. capcitybff.com August 30-September 5

Out of Bounds Comedy Festival Various Locations Comedians from around the country show Austinites their comedy chops and throw down in a mini-golf tourney. outofboundscomedy.com

Lifestyle

August 6

Lake Travis Hot Air Balloon Flyover Mansfield Dam Park, Lake Travis Watch dozens of picturesque hot air balloons float over Lake Travis in the early morning at this annual familyfriendly event. centraltexasballooning.org August 20

Bat Fest Congress Avenue Bridge Celebrate this batty event as the world's largest urban bat colony (1.5 million Mexican Free-Tailed Bats which take

up seasonal residence beneath the Ann W. Richard's Congress Street Bridge) take to the skies for their nightly flight. Enjoy live music, children activities, a costume contest and more. roadwayevents.com August 20

Big Brother Big Sister Ice Ball 2016 Austin Join Big Brothers Big Sisters for Austin’s brightest gem, the Ice Ball gala. Enjoy an evening of cocktails, hors d’oeuvres, seated dinner, auction and live music, while also making a lifetime of difference for kids in our community. austiniceball.org August 27

Austin Pride Festival & Parade Fiesta Gardens The PRIDE Festival is the largest annual LGBTQ advocacy and fundraising event in Central Texas! Dozens of nonprofit organizations and social clubs use the Festival as a platform to inform and interact with the thousands of attendees. Each year, countless people find new organizations to join, causes to support and opportunities to volunteer. austinpride.org August 27

Texas 4000 Tribute Gala Austin The Tribute Gala is a dinner event celebrating the Texas 4000 riders’ journey and their return to Austin. The Gala includes dinner, music, silent and live auctions, and more. Come be inspired by the riders’ journey and help support future Texas 4000 programming to spread hope, knowledge and charity in the fight against cancer. texas4000.org/event/tributegala/ 08.16 / austinfItmagazine.com

Medicine in Motion Martha Pyron, MD

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Race Calendar August

Big Steps for Hope 5K

August 7

San Antonio

Inspire Kids to TRI Triathlon Cedar Park

Manly Man Tri

San Antonio Tour de Jalapeño 2016 San Marcos Jack’s Generic Triathlon New Braunfels BadAss Brazos Waco

September September 3

Oatmeal Festival RUN for your OATS Bertram September 5

Featured Tour de Jalapeño 2016 // August 7

August 12

SARR Labor Day 5 Mile Whine Run

Roamin’ the Hills of Olympia Toga Run San Antonio

New Braunfels

August 13

Austin

TriRock Austin 5K for Clay Round Rock

September 9

Zilker Relays Dragon’s Den Half Marathon San Antonio

Austin September 10

XTERRA Cameron Park Off Road Triathlon Waco

Bastrop

Burning Pine 5K & 10 K

August 20

Kyle

Fiesta Fun Run Habanero Hundred Smithville Featured 5K for Clay // August 13

Gruene 10K

New Braunfels Rattler Run

San Marcos

Hornet Races

Buda Vern’s No Frills 5K

Georgetown

Pflugerville Pfun Tri Series Race #3

Melon Run

Pflugerville

Spring Branch Bastrop

San Antonio Rogue Recue Run 5K August 27

Leander

Camp Agape Memorial Run

Marble Falls

September 11

Capt’n Karl’s Trail Series – Reveille Peak Ranch

Cedar Park

Brain Power 5K/10K Featured Capt’n Karl’s Trail Series // August 27

austinfItmagazine.com / 08.16

Burnet

photo courtesy of DailyTrib.com; SaCurrent

Spa Girl Tri – Lost Pines Churchill Cross Country 5K

August–October Submit your event online at austinfitmagazine.com

XTERRA Reveille Peak Trail Run

September 25

Spooktober 5K

Burnet

Komen Austin Race for the Cure

Austin

Austin September 12

2016 Freescale CTX Tour de Cure

October 29

Schlotzsky’s Bun Run

Buda Elementary Races

Austin

Buda

Austin September 26

Fable Fest 5K and Kids K

September 17

Texas Mamma Jamma Ride

Cedar Park

Cedar Park XC Invitational

Austin

Cedar Park County Roads 10K

October

San Marcos

October 1

Lighthouse Hill Ranch 10/20Mile/50K Trail Run

Manor

Johnson City

October 2

Springs Lake Triathlon

Cedar Park

Manor Fest 5K

Hill Country Halloween Half Marathon

Cedar Park October 30

Ironman 70.3 Austin

Austin Run Free Texas 80’s 8K

San Marcos October 8

Vern’s No Frills 5K

Hootenanny on the Hill

Georgetown

Kyle

September 18

October 9

CASA Superhero Run

Corner Store Country Run

Austin

Round Rock

Rubber Ducky Dash 5K Fun Run

Run/Walk to Break the Silence on Ovarian Cancer

Georgetown

Austin Colin’s Hope Kids Triathlon

Austin

October 14

Marathon Relay

Capital to Coast: The Great Texas Relay

Austin

September 24

October 15

Austin Challenge

Cartwheels and Capes 5K

Austin

Buda

Dare to Ascend Trail Marathon

October 16

Georgetown

Fight Like a Girl 5K

Round Rock Fight the Good Fight 5K

Seguin

October 22

Harvest Run

Frankenthon Monster Marathon

Florence

Cedar Park

Race to the Pantry

Rugged Maniac Obstacle Race

Canyon Lake

Austin

08.16 / austinfItmagazine.com

Discover!

Natasha Hastings

Mike Tinsley

Mike Rogers

Trey Hardee

Specialty: 400m, 4x400m Relay Natasha made the 2016 U.S. Olympic team after coming in third at the U.S. trials. She competed with a time of 50.17 for the 400m.

Specialty: 400m Hurdles Mike Tinsley finished third in the Olympic Trials and earned a spot on the 2016 U.S. team. In 2012, Mike won the silver medal in the 400m hurdles.

Specialty: 100m Mike Rogers is an Austin Olympian who has qualified for the 2016 U.S. track and field team. He will be competing in the 4X100m relay.

Specialty: Decathlon Unfortunately, Hardee will not be returning to the Olympics. After facing a dislocated foot in January, Hardee suffered a hamstring injury during the Trials.

austinfItmagazine.com / 08.16

Ingmar Vos

Kaitlin Petrillose

Leo Manzano

Specialty: Decathlon The 2012 Olympian will not be competing in this yearâ&#x20AC;&#x2122;s Olympics. He suffered an unfortunate hamstring injury during his first long jump attempt at the Olympic Trials.

Specialty: Pole Vault Petrillose is a University of Texas graduate and a seven-time Big 12 Conference Champion. Though she broke records in 2014, she did not make the 2016 U.S. Olympic team.

Specialty: 1500m A former University of Texas runner and 2012 silver medalist, Leo Manzano fell short of making the 2016 U.S. Olympic Team. Though he nearly caught Ben Blankenship, he placed fourth at the Trials.

photos by Kevin Brice Garner,;Brian Fitzsimmons illustration by Freepik

Olympian Hopeful Results

T H E

I N D O O R

G Y M

F O R

O U T D O O R

P E O P L E