Austin Fit Magazine April 2020: Home + Family Issue

APR 2020

Home + Family ISSUE

TAKE YOUR LIFE

BACK!

Rudy

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WE PADDLE

DOWN LAKE AUSTIN

YOU PARTY

JUNE 15 AT LCRA REDBUD CENTER

FLATWATER

Join us Monday, June 15th at the LCRA Redbud Center for the TYLER’S Dam That Cancer fundraising party benefiting Flatwater Foundation. The party starts at 6:00pm as 200 paddleboarders complete the 21-mile, dam-to-dam fundraising paddle. The celebration includes live music, food, drinks, raffles and more. Everyone is invited to this party that helps provide access to mental health therapy for people affected by a cancer diagnosis.

April 2020

THE GOOD STUFF

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HOME GYM HIDEAWAY

22 YOUTH SPORTS ORGANIZATIONS APRIL

38 FIT FAMILIES 6

2020

Contents Editor’s Letter 8 Digital Content 10

HIGHLIGHTS

Exposure 11 Rides & Races 72

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AUSTIN RUNNING GROUPS

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HOUSEPLANTS FOR YOUR HEALTH

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WARMUPS AND COOL DOWNS

NUTRITION

LIFESTYLE

WELLNESS

FITNESS

Recipe 14 Nutrition-Smart Kids 12

Camping Guide 26

Organization and Your Brain 52 The Love Hormone 58 Wellness FAQ 62

Workout of the Month 68

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

From the Editor Since we work about six weeks ahead for each issue, the majority of our content was planned, turned in and designed prior to the COVID-19 impact. So, our content this month is not centered around this pandemic at all.

But maybe that’s a good thing — maybe it’s what we all need at the moment.

It’s also ironic because our feature story is about working out at home, which for many of us is now the norm when it wasn’t before. Luckily for me, I enjoy working out at home. It feels like a safe haven — just me, in my own space, sweating away the stresses of the day.

I hope this really incredible home gym in Westlake named “The Bunker” inspires you to create your own haven. The article doesn’t talk much about it, but homeowner Cal Callahan told me he always liked having his own gym space to train by himself. Even in his previous garage gyms, he always called it “The Bunker” because it was basically Cal’s home gym hideaway. Someplace where he could train and take a break from the world.

We also have stories on incredible families here in Austin and the role fitness plays in their lives and family dynamic. It’s pretty special to see how close they are. There’s also plenty of other great content to help keep you busy while you’re at home. Or, if anything, I hope that this month’s magazine might help bring a little joy and calm to our readers amidst what feels like chaos.

While other things right now are uncertain, one thing you can be certain about is AFM will be joining and supporting our fellow wellness businesses and community, and bringing more online content to your fingertips. As a local publication, we appreciate your commitment to your health and to our magazine.

We’ve got this.

MAYBE IT’S THE INTROVERT IN ME, BUT I LOVE WORKING OUT AT HOME.

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hen I wrote my original editor’s note and planned the editorial for this issue, I didn’t know how much was about to happen. Now, here I am — literally 24 hours before we send the April issue to press — writing from my house where we have been urged to stay put for a little while.

Being the editor of a health and fitness publication during a time like this was certainly not something I’d ever imagined would happen to me, but here we are. I think for many of us, things just feel weird right now.

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Keep Austin Fit,

Kat Barclay EDITOR

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2020

#KEEPAUSTINFIT CEO | LOU EARLE PUBLISHER | LYNNE EARLE

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EARTH DAY 2020

HOME FITNESS

MENTAL HEALTH

Equipment and Storage

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Column

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2020

PHOTOGRAPHY

Exposure

AUSTIN FIT MAGAZINE FEBRUARY ISSUE RELEASE PARTY WITH AUSTIN ROWING CLUB PHOTOGRAPHER

Brian Fitzsimmons

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

LIFESTYLE AUTHOR

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

TIPS FOR RAISING NUTRITIONSMART KIDS

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nfortunately, there is an apparent disconnect between American youth and proper nutrition.

According to the Centers for Disease Control and Prevention (CDC), the prevalence of obesity in a 2017 study was 18.5 percent and affected 13.7 million children and adolescents. On the other end of the spectrum, the National Association of Anorexia Nervosa and Associated Disorders reports that more than half of teenage girls and nearly onethird of teenage boys use unhealthy weight control behaviors such as skipping meals, fasting, smoking

How you can be instilling healthy habits in your child from a young age.

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2020

DON’T LABEL FOODS AS “GOOD” OR “BAD”

cigarettes, vomiting and taking laxatives.

Parents play a vital role in guiding kids to make healthy food choices and develop healthy relationships with food, exercise and their bodies. Here are ten simple tips for raising a nutrition-smart kid.

It is important to avoid giving foods the common labels of “good” and “bad.” While there are foods that provide more beneficial nutrition (i.e. whole grains, fruits, vegetables and lean protein) and should make up the majority of a healthy diet, identifying a food as “bad” may create a sense of shame or guilt when it is eaten.

Instead of speaking negatively about food, parents should focus more on the benefits of the nutrient-dense foods and associate them with things kids care about, such as doing well in school or performing well in their sport. Instead of labeling food, talk about how lean proteins and whole grains provide strength and energy for sports, how eating a balanced breakfast every morning will help with staying focused in class or how the antioxidants derived from eating fruits and vegetables help prevent sickness and encourage participation in fun activities.

KEEP NUTRIENT-DENSE FOODS READILY AVAILABLE

Children learn to eat whatever is made available to them. To encourage healthy snacking, have fruits and

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vegetables in a bowl on the counter, not stored in the back of the refrigerator. Keep pre-portioned trail mix that’s ready to grab, or keep string cheese in the fridge. Remember that kids also learn from example, so your own eating and snacking behaviors will trickle down to them.

AVOID PLACING RESTRICTIONS ON FOOD

Children who have food restrictions may develop an eating disorder later in life. If these restrictions lead to feelings of deprivation, children may develop behaviors such as hiding food, hoarding food and binge eating when those restricted foods are made available (e.g., at birthday parties or a friend’s house). Instead of banning certain foods, positively encourage healthier food choices, such as lean meats, fruits, vegetables, low-fat dairy and whole grains. Also, avoid shaming if your child makes a less nutrient-dense choice on occasion.

INCORPORATE A DAILY “FUN” FOOD It’s important to encourage balance and eating in moderation. Children are less likely to feel deprived and will learn that they can fit less

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

LIFESTYLE nutrient-dense foods into a healthy diet within moderation.

Allow family members one daily “fun” food of their choice. This may include a small dessert after dinner, a bag of chips with lunch or a small soda at a restaurant.

variety of options, and encourage youngsters to take at least one bite of everything before deciding whether they prefer it or not. Have healthy snacks available between meals for children who voice that they are hungry.

AVOID USING FOOD AS A REWARD OR PUNISHMENT

ENCOURAGE HEALTHY MOVEMENT, BUT DON’T MANDATE IT

Using food as a reward may condition children to turn to food when anything positive happens.

This may lead to struggles with weight later in life and can place an unnecessary power on food that promotes emotional eating. Plan rewards that are not tied to food, such as taking your kids on a fun family outing.

GIVE CHILDREN SOME CONTROL

People are naturally intuitive eaters, so forcing children to “clean their plates” isn’t “nutritionsmart.” Prepare meals with a

Chores are not most kids’ first choice for a fun pastime, so avoid making physical activity feel like work. Find out what activities your children find fun. Sign them up for leagues with their friends or sports camps over the summer.

Any time the whole family can do something active together is always a plus.

RECOGNIZE THE IMPORTANCE OF A FAMILY MEAL

Research shows that children who eat dinners with their parents at the table have better overall

nutrition, growth and development and are less likely to get in serious trouble as teenagers. Dining as a family is also a great opportunity for parents to model healthy eating behaviors and choices in food. Start by dedicating one night a week, and work your way up to three or four nights of family dinners per week.

AVOID NEGATIVE BODY-TALK

It’s important to be aware of how we talk about bodies (our own and our children’s), as kids need a healthy relationship not only with food and exercise, but also with their self-image. If children constantly hear and observe mom and dad speaking negatively about their own bodies, they may begin to think critically about theirs as well.

Every child grows at a different rate. Consult with a pediatrician if you have any concerns about your child’s weight before intervening, as restricting their intake in any way may significantly compromise growth and development.

GET YOUR KIDS INVOLVED WITH FOOD

A great way to promote a healthy relationship with food is to encourage involvement with food at a young age. Have them give input when planning meals for the week; bring them shopping so they learn how to navigate the grocery store.

Exposure to the kitchen and teaching basic cooking skills can go a long way, especially when they are ready to leave the nest. afm

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LIFESTYLE AUTHOR

Monica Hand

RUN WITH OTHERS A helpful guide to some of the popular running groups in Austin.

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ustin has great trails, great weather and great people — making it a no-brainer to get out and join a running club. With so many options, we put together a list of the free and popular running groups around town to get involved in. If one piques your interest, check out their websites or Facebook groups to get more info, or better yet — just show up!

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AUSTIN BEER RUN CLUB

The Austin Beer Run Club started with just a few friends who met up each Wednesday for a casual 5K followed by happy hour tacos and beers. However, when one friend, Chris Bash, decided to post about the group on Meetup.com, the club took off.

The growth went from 5 to 35 to 100 and more. Steve Moakley, one of the original members, attributes the growth of the club to the laid-back and social aspects of the group and its name. He says he’s

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watched countless friendships bloom through the weekly meetups since 2012.

After a few location moves, the Austin Beer Run Club has just landed at the soon-to-open Hold Out Brewing. Until the brewery opens in the spring, Austin Beer Run Club is meeting at Better Half Coffee & Cocktails, which happens to be right next door.

If you’re interested in meeting some local runners and beer lovers, just show up any Wednesday, rain or shine at 6:30 p.m.

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“It’s a casual 5K run,” Moakley says. “Go as fast or slow as you want. Walk a mile with your dog and turn around, blow it all off and just start drinking beer, whatever.

We don’t judge!”

HILL COUNTRY TRAIL RUNNING

When Hill Country Trail Running started, it had the traditional setup of a group: meetings, board members, etc. Now, with over 2000 members in its Facebook Group, the Hill Country Trail Running group has splintered off with only a few of the weekly runs still around.

Hill Country Trail Running Club meets Sunday 8 a.m. at Bull Creek.

Austin Beer Run Club meets Wednesdays at 6:30 p.m. at Better Half Coffee and Cocktails.

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

LIFESTYLE

The Shoal Creek Striders meet at 6:30 a.m. Mondays at Epoch Coffee on Far West Boulevard Wednesdays and Fridays at Fresh Plus Grocery on West Anderson Lane.

ATX Sports Bra Squad meets once a month May-September. This year’s first run will take place May 17.

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But David Jacobson has been making the Sunday 5-mile trail run at Bull Creek part of his routine since before 1990 and explains why each member has grown a passion for trail running.

“Trail racing and running have a different ‘vibe’ to them,” Jacobson says. “We give weird names to trails, get our shoes wet, seek out steep climbs and descents on purpose, stubbornly follow inefficient loops, jump in the creek after the run.”

Jacobson also recommends other trailing groups like Austin Dirt Runners if you want to do more than just one run a week or a longer run.

But if you’re interested in trail running and eating tacos with a great group of people, head out to Bull Creek any given Sunday. It’s a “nodrop” group, meaning they wait for each member at trail intersections so as to not lose anyone — but, of course, faster runners are welcome to go ahead if they know the way.

The Hill Country Trail Running group for Bull Creek starts at 8 a.m. sharp, so try to be there by 7:59 at the latest, and be ready to have a great time — and a few tacos.

NOVEMBER PROJECT

The November Project can be found in 52 cities in nine countries around the world. The Austin chapter started in November of 2014 when Gina Rivera decided to bring what she experienced in D.C. to Austin. Now, the group has 30-50 people any given Wednesday or Friday. Both Rivera and Scott Earl, another member who started in 2014, say that the atmosphere is more than just a workout group.

“At 6 a.m., you’re way too tired to wear a mask or have any walls up,” Earl says. “This natural vulnerability and comfort in the community allows us to forge real human connections.”

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The group meets at the Texas State Capitol on Wednesdays and at the LBJ Library on Fridays.

Both days, they start at 6 a.m. But starting in April, the group will be using the Friday meetups to explore Austin more, meaning the location will change. The goal is to make the city their “playground,” Rivera says.

SPORTS BRA SQUAD

Sports Bra Squad started in 2016 as a means to inspire and encourage the founders — Jessie Barnes, Teresa Krammer and Vanessa Mitchell — and their friends to feel confident running shirtless. It jumped to 50-60 members in 2018 and then 150-200 by the end of last year. The running group gets together and runs once a month from May to September. The first event this year will take place May 17 at

a location that’s to be announced.

Follow them on Instagram or Facebook to stay up to date!

SHOAL CREEK STRIDERS

When Alyssa Himes moved to Austin, she was forced to leave a close-knit running group behind.

Craving that connection and mutual love for running, she decided to start her own right here in Austin. That first day back in June of 2017, five people showed up to join her run.

From there, the group has grown with the help of both Alyssa and the other ambitious runners that have stayed with the group.

“Leslie, if you get to know her, she has the ‘think big’ ideas,” Himes says. “She decided that Shake Shack should open another Shack Track & Field chapter at The Domain. So, we collaborated with RunLab and made it happen!”

You can join the Shoal Creek Striders Mondays for hill challenges in Northwest Hills starting from Epoch Coffee on Far West Boulevard, or Wednesdays and Fridays for flatter runs in the North Shoal Creek neighborhoods, starting from the Fresh Plus parking lot on Anderson Lane. Each day they meet at 6:30 a.m. and take off for the run ahead.

RAW RUNNING

RAW Running is #HAF (Hard As F*ck) and #CAF (Chill As F*ck) depending on the day of the week.

Meeting Tuesdays and Fridays, the group hasn’t missed a workout since January of 2014 — even having 15 people show up on Christmas day in 2018.

The harder days, starting at Mean Eyed Cat Bar, are Tuesdays and involve anything from 400-meter runs on the track, mile repeats or

St. Elmo Runners meets every Wednesday at 6 a.m. at The Yard.

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

LIFESTYLE

The Most Informal Running Club Ever has four different meet-ups throughout the week ranging from speed workouts to casual runs.

whatever else they can think up.

Fridays, the “chill” days, start at Fleet Feet Austin at the Seaholm Power Plant. This day is just a nice 3- to 7-mile run that focuses on the social aspects of the group.

TMIRCE – THE MOST INFORMAL RUNNING CLUB EVER

The Most Informal Running Club Ever, Austin. The group is known for being relaxed and full of people who simply want to do some running.

Anna Wood, a member of TMIRCE, explains that in the group, no one second guesses, questions or judges if you have to skip a workout but is excited to welcome you back the next week. And if your own pace means you’re at the back of the pack, they’ll be at the finish waiting for you with high fives. The community it fosters makes you want to give your all anyways, knowing you won’t be judged for whatever you can give on the run.

The group has four meetups: Monday speed workouts at 7:30 a.m. at the Austin High Track.

Wednesdays are fartlek runs and are co-hosted with The Rise. Friday hill

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workouts at 5:12 a.m. at Wilke Hill.

And for a casual run that’s chooseyour-own-pace-and-distance, Saturdays are brunch runs at Lou’s Bodega on Cesar Chavez. To find out more about the runs, check out their page. The community does all sorts of races and activities together outside of the weekly workouts, so if you’re looking for some training buddies, it may be the fit for you.

continue to take on new challenges.

They meet every Wednesday at 6am for a 3-5 mile run after morning updates and stretches and then they finish with a bodyweight workout and coffee at Spokesman. To find out more about their next meetup, check out their Facebook community page.

And of course, to read up on fitness and brunch from the south side, head over to the blog.

ST. ELMO RUNNERS

SHACK TRACK & FIELD

When a few runners training for the Berlin Marathon noticed a lack of running and training groups on the south side, they decided to do something about it. Along with it, PJ Thompson started a blog, Run+Brunch+Bacon, which highlights everything running and brunch related “with a side of bacon” and is the home for St. Elmo Runners group. The running club focuses on all kinds of challenges together. From couch-to-5K, racespecific training and other fitness activities, the group is meant to cheer each other on, prevent second guessing and inspire each other to

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A Shake Shack lover’s dream. This running club meets up at Shake Shack for a community run of three to four miles that loops back to the start for food and drinks.

The meeting spots in Austin are at both the South Lamar and Domain Shake Shack locations at 7 p.m. and happen every second Tuesday of each month. Each group is headed by some of the local running clubs around Austin, such as Shoal Creek Striders. It’s a great place to meet other runners and learn more about other running groups. Plus, after working up a sweat, your first drink is free. afm

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LIFESTYLE AUTHOR

Caroline Betik

PHOTOGRAPHY

Upper Ninety

THE POWER OF SPORTS FOR YOUTH Two Austin nonprofits work to bring equal access to sports to under-resourced children.

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hen the bell releases kids from class at the end of the day, students race out of the classroom. With backpacks flying behind them and a snack in-hand, they are excited to practice sports, to see their coaches and join in on fellowship with their peers.

“I still remember we had one kid named Andy, and he had never thrown a football,” says Hana Arriaga, CEO of SCORE Athletics.

“Something like that sticks with you.

After learning to throw the football, he was determined to master it. Just

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the idea that we have the ability to instantly enhance someone’s life is really exciting.”

The 2019 State of Texas Children Report found one in five Texas children live in poverty.

In many under-resourced public schools, they lack the ability to fund sports programs where so many of these kids receive education.

Programs like Upper Ninety and SCORE Athletics are two organizations among many which seek to provide sports and mentorship programs to low-income schools across Travis County.

“I think we are just trying to create a space where everybody is

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welcome,” says Kaitlin Swarts, vice president of community engagement for Austin FC and founder of Upper Ninety. “We really want to work with students who would not have opportunities to play and learn through sports programs and work with them to become better soccer players, students, friends and brothers and sisters.”

According to the National Youth Sports Strategy, sports can help facilitate the development of useful life skills including goal-setting, emotional control, self-esteem and work ethic. Research also shows that organized sport participation can reduce youth violence, dropout

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rates and also leads to fewer disciplinary problems.

Using soccer as an educational tool, Upper Ninety was founded in 2017 with the purpose of helping low-income students in Austin thrive in high school and beyond. Using proven research, the program combines soccer training and games with socio-emotional learning, restorative justice and mindfulness. “Our goal is to help students develop skills they need to go to college, get their first job and get through the tough times we know everyone faces,� Swarts

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

LIFESTYLE

“

says. “It is really kind of just a community of support that they build to help them in whatever situation.”

Recently, Upper Ninety announced its alignment with Austin FC and their nonprofit 4ATX. Through Upper Ninety, Austin FC hopes to focus on bringing soccer and educational opportunities to low-income students in Austin by bearing more resources to help amplify the impact of Upper Ninety and soccer in the community.

President of Austin FC, Andy Loughnane, says one of the byproducts of being on a team is teamwork and creating opportunities to become more confident

THE EVIDENCE IS CLEAR THAT TEAM-BASED INTERACTIONS — HAVING SOMEONE ELSE TO BOUNCE OFF YOUR IDEAS — IS GROWING YOUR OWN GROWTH MINDSET AND MAKING YOU THINK IN BROADER TERMS.”

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and instill leadership skills that might not otherwise develop without being a part of the team.

“It starts on the field,” Loughnane says. “I’d like to think the ability to look to one of your other 10 teammates on the field and point to them and help provide guidance is the starting point for becoming somebody who is in a position to share ideas and teach and allow somebody to show them a different way to reach a goal.”

While Austin FC is still a year out from playing, Swarts says the crest symbolizes bringing the north, east, south and west together through soccer.

Similar to Upper Ninety is SCORE Athletics. This nonprofit was founded by a group of UT students in the fall of 2018. With programs at six different elementary schools, SCORE Athletics seeks to give kids, who specifically do not have access to organized sports, the foundational component of what being on a team is like through soccer and flag football.

Arriaga, CEO of SCORE, says the organization hopes students will gain experience which will hopefully encourage them to pursue teamwork on their own.

“The evidence is clear that team-based interactions — having someone else to bounce off your ideas — is

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growing your own growth mindset and making you think in broader terms,” Arriaga says. “And so, I think these kids are learning not only how to communicate with adults who want to help them, but communicate with each other. And those skills ultimately will foster good workplace skills one day when they’re older.”

Similar to Upper Ninety, SCORE developed a curriculum which allows for a mixture of practice and relationship-building between students and coaches.

This curriculum is designed to help students find some sense of improvement and satisfaction in a skill they are working to develop, Arriaga says.

“You can really see by the end of the semester their progression when they can do it on their own,” Arriaga says. “Usually with football, we start with a coach being the quarterback, and by the end of the season, we have progressed into all kids.”

While SCORE and Upper Ninety are designed to help children learn, develop and build relationships, Swarts and Arriaga both agree the program is just as encouraging for the volunteers.

“When you get to the school and realize these kids are waiting at the door, eager to see you, I think that is something you don’t realize is so meaningful until you are a part of the organization,” Arriaga says. “These kids, they don’t forget their coaches, and I think that’s so special — and their coaches don’t forget them either.” afm

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LIFESTYLE AUTHOR

AFM Staff McKinney Roughs Nature Park

CAMPING GUIDE Check out these nearby camping spots for some quality time in the great outdoors.

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n a city full of outdoor enthusiasts, it makes sense that camping is a popular activity for families.

Fortunately for Austinites, you don’t have to go far to find the perfect spot to pitch camp.

As the weather warms up a bit, April is the perfect time to pitch your tent and spend some time in the great outdoors. Check out these nearby spots this spring.

MCKINNEY ROUGHS NATURE PARK

​ cKinney Roughs Nature Park, M just 13 miles east of AustinBergstrom International Airport, is home to four ecosystems — Post Oak Savannah, Blackland Prairie, East Texas Piney Woods and a riparian zone. There are a variety of ways to experience the beauty of McKinney Roughs. Some options

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include exploring the 18 miles of nature trails on foot or horseback, zipping down the series of six ziplines overlooking the 1,100 acres of rolling box canyons and wildflower meadows and floating on lazy river bends of the Texas Colorado River. There’s a little something for everyone.

PACE BEND PARK

Pace Bend Park is located along the shoreline of Lake Travis. Due to the aquatic feature, the west side of the park features high, limestone cliffs and a variety of rocky coves that offer a wide range of recreational opportunities. Visitors can explore the interior of the park that is managed as a wildlife preserve as well as travel the trails that provide views of the lake and the Hill Country. There are a variety of primitive and RV campsites

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available. It also hosts one of the largest cycling races in Texas every February, Pace Bend Road Race.

LAKE BASTROP SOUTH SHORE AND NORTH SHORE PARKS These two parks, located along the shores of Lake Bastrop, offer kayak/ canoe rentals, fishing piers and even an aquatic playground. The 900-acre lake is perfect for fishing, swimming and water recreation activities. The North and South Shore Parks also offer hiking and biking trails that are a favorite among outdoor enthusiasts. For overnight stays, cabins, tent camping and RV sites are all available.

INKS LAKE STATE PARK

Inks Lake State Park offers an array of activities on both water and land.

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Pace Bend Park

Since the lake’s level usually stays constant, visitors can swim, boat, water ski, scuba dive and fish yearround. There are nearly 200 campsites and 22 cabins available for lodging, making it great for a weekend getaway. With its blue water, colorful rock formations and remarkable sunsets, Inks Lake State Park is a gem of the Texas Hill Country.

CEDAR BREAKS PARK

Cedar Breaks Park sits on the south side of Georgetown Lake in the Texas Hill Country. The reservoir is located on the north fork of the San Gabriel River, providing countless recreational activities for outdoor enthusiasts. Guests enjoy hiking and biking on the 26-mile San Gabriel River Trail as well as swimming and boating on the lake.

For the avid outdoorsman, there are excellent hunting and fishing opportunities available.

Lake Bastrop Parks

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LIFESTYLE Muleshoe Bend

KRAUSE SPRINGS

Krause Springs is a well-known camping and swimming destination in Spicewood, Texas. The 115-acre property is listed on the National Register of Historical Places and has been privately owned by the Krause family for over 50 years.

There are a variety of sites to explore on the property, including 32 natural springs, both man-made and natural pools and even a butterfly garden. If camping is in the plans, there are options for both tent and RV sites.

MULESHOE BEND RECREATION AREA

Windy Point Park

Muleshoe Bend is located in Spicewood, Texas, about 50 miles outside of Austin. The Hill Country oasis is home to 654 acres of trails, camping, picnic tables and endless fields of bluebonnets. Guests can enjoy 9.8 miles of trails that travel through the fields of flowers or take a swim in the clear waters of the Colorado River. There are 27 primitive campsites available along a twomile stretch for overnight camping.

WINDY POINT PARK

Windy Point Park is located along the clear shores of Lake Travis.

Guests can picnic, swim or just relax in the beautiful lake setting. Windy Point is also considered one of the top diving “hot spots� in Central Texas, offering a variety of items and locations to seek out while diving in Lake Travis, such as boat wrecks and unique metal sculptures. afm

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“I am invincible. I am determined.

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H O M E G Y M H I D E A W AY

TH E BU NK E R Completely furnished with all types of equipment, a cold plunge and a sauna, this gym has everything a fitness junkie could ask for — all in one family’s yard.

AU T H O R K AT B A R C L AY PHOTOGRAPHY BRIAN FITZSIMMONS

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“WHEN THEY WERE GOING OVER THEIR REQUIREMENTS FOR THE GYM, THE REALIZATION WAS THEY HAD MORE EQUIPMENT THAN SPACE IN THE GARAGE.”

W

hat comes to mind when you think of a home gym? Is it a garage turned into a partial gym space?

One-half fits actual fitness equipment, while the other half is filled with storage or space to park the car. Or maybe you think of a guest room with a spin bike or treadmill in the corner with a few light weights and a stability ball.

If that’s what you think of when it comes to home gyms, then “The Bunker’’ is anything but an ordinary home gym. Any home gym that has its own name probably isn’t.

The Bunker is a 510-squarefoot structure that sits a few feet to the side of Cal and Peyton Callahan’s home in Westlake Hills that has been turned into their own private home gym.

“The original plan was to use a section of their garage as a ‘home gym,’” says builder David Saenz, owner of Brindle Homes Inc. “When they were going over their requirements for the gym, the realization was they had more equipment than space in the garage.”

So, Saenz and the Callahans got to work creating a simple but nice project that would fit all of their equipment. Thus, they created The Bunker.

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After years of using the garage space as a home gym, Cal and Peyton Callahan had a free standing home gym “The Bunker� built at their home in Westlake.

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The word “bunker” is fitting for the space. It’s boxy and chest-like and has openings to the outside like the word’s definition. Saenz says he has been a part of several projects that have included home gyms in the past, but none compare to this project.

“The sheer size and that it is a free-standing structure make it unique to other gyms that I have been a part of,” Saenz says. “Most

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of the equipment they have is the same as Onnit.”

The Bunker is simple, but still nice. It has exposed studs and rafters and is made with vertical grain fir — sawn perpendicular to the growth rings of the tree. This means that if you are looking at a piece of vertical grain wood, you can see the lumber’s tight growth rings in straight lines running vertically up and down the face of the

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wood. Minimal electric fixtures.

It also has large, custom, sliding barn doors that open to the outside, which help with airflow since there is no air conditioning.

Saenz says they worked on the structure using an agile process and adjusting as the requirements changed. They included a couple of modifications during the process, such as the addition of a Big Ass Fan and skylights.

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“THE SHEER SIZE AND THAT IT IS A FREE-STANDING STRUCTURE MAKE IT UNIQUE TO OTHER GYMS THAT I HAVE BEEN A PART OF. MOST OF THE EQUIPMENT THEY HAVE IS THE SAME AS ONNIT.”

Cal Callahan uses the dry erase board to write out his own workouts. Since getting into CrossFit years ago, Cal has always wanted his own gym space to train by himself.

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The Bunker also isn’t a home gym that barely gets used and where dust collects on the equipement. Both being part of the wellness community — Peyton as a wellness coach for women and Cal as host of The Great Unlearn podcast — it’s no surprise fitness is very much a part of their routine and lifestyle.

Cal says both he and Peyton use the gym at least four to five times a week and sit in the sauna almost every day. Their three active kids use it as well.

Though it is a home gym, the Callahans also use the space as an opportunity to share their love of fitness with others and to embrace health and fitness community. They enjoy inviting friends over to workout with them, and some even have permission to come use the gym on their own (whether the Callahans are home or away). They also have a spot on the side of their tub for their friends brave enough to take the cold plunge.

The Bunker truly is not your ordinary home gym space.

“The Callahans are great clients — they allowed me to raise the bar (pun intended) with the level of quality and detail,” says Saenz. afm

As Saenz says, The Bunker has similar equipment you’d also find at other gyms around town. There is a full selection of kettlebells, free weights, bars, weight plates, slam balls, steel maces and much more. It also has a climbing rope, gymnast rings, a rowing machine, a recovery bike, a squat rack as well as a Peloton bike.

There is a dry erase board for writing out the days workout and steel plates against the back wall to use for handstands or other wall exercises. Further out in the lawn, there are bars for chin-ups and pullups, as well.

And like most commercial or private gyms, The Bunker has a Jacuzzi infrared home sauna as well as a cold plunge tub made from a jerry-rigged deep Freezer.

The Callahans use their home infrared sauna for both post workout recovery and as time for them to bond and catch up as a couple.

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Raising a Fit Family AU T H O R M E GA N K A P LO N PHOTOGRAPHER BRIAN FITZSIMMONS

Three Austin families on staying fit in parenthood and the joys and challenges of raising little athletes.

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After

the birth of their first child, Christophe and Patricia Ponsart ran a triathlon together. Then they did it again after their second kiddo, and yet again with their third.

The tradition checked a number of different, important boxes for the couple. It helped them stay in shape, gave them a goal to work toward together and reminded them not to lose touch with the core of their growing family — that is, the two of them.

Not being bare-minimum kind of people, the Ponsarts didn’t stop at just three tris — they’ve now run seven together and plan to make it eight with the CapTexTri here in Austin on May 25. Recently, Patricia and the couple’s oldest child — daughter Kaliana, who’s 12 — trained for and ran the Spa Girl Triathlon at the Hyatt Regency Lost Pines Resort together, and the whole family of five plans to run the El Salido Mini-Triathlon in May. At the time of this writing, Patricia was also training for a half Ironman in Galveston, April 5.

“Having kids has taught us to continue playing and to value the art of playing, so Chris and I really try to play and play hard — both with our kids and without them,” Patricia said. “It’s one thing to be like, ‘Go run and kick that ball, and you’re going to do great in soccer.’ It’s another thing if you’re out there kicking the ball with them, or if they’re having to wait at races with signs and cheer on Mommy and Daddy, and then you do the same for them.”

In a city as active and outdoorsy as Austin, families like the Ponsarts are everywhere.

Take Mason and Ariel Quintana, for example. Sports

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and fitness have played a significant role in the couple’s relationship since the very beginning. They met while working student jobs at the UT-Austin Rec Center during undergrad, and Mason vividly remembers the pickup basketball game when he first realized just how athletic Ariel was. Throughout college, the pair competed together on intramural teams and even enrolled in a volleyball class.

As adults, they tried out various competitive outlets, with Ariel diving headfirst into the world of triathlons and Mason moving from mountain biking to eventually finding his niche in road cycling. Ariel estimates she’s probably participated in somewhere between 15 and 20 triathlons and completed the MS 150 (a charity bike ride from Houston to Austin) three times. To this day, Mason remains very active and competitive in cycling, having earned his Category 1 designation from USA Cycling and regularly racing all over Texas and neighboring states.

Cycling not only serves as a competitive outlet, a hobby and a great form of exercise for Mason, who played football and ran track in high school, but it also sets the tone for the rest of his life.

“When cycling is right, everything else kind of falls in place,” Mason said. “If I’m not competitive, if I’m not in shape enough to get results or feel like I’m still relevant in whatever category I’m racing at, then the rest of my demeanor and everything suffers.”

“He’s not pleasant to be around,” Ariel confirmed.

Hilary Chung met her husband Justin through her

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T H E P O S A R T FA M I LY

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she strives to set a good example for them.

“I’m always in a better mood when I work out, so I make sure they see me working out to be positive and as a destressor,” Hilary says. “I want to be the healthiest, and I want to be the strongest for my kids, so I feel like it’s super important. It’s the most important, I feel like.”

For Ariel, now the proud parent of two boys, motherhood required a change in the way she approaches fitness. She kept competing in triathlons until the birth of son number two, and even after, occasionally participated in a triathlon relay, but she noticed a significant shift.

“All of a sudden your body changes and your priorities change, and your time is so limited that I wanted to find something that I could still do, but I didn’t maybe feel like I had that need for competition as much,” Ariel explained. “Not to say I’m not competitive. I mean, if I’m out there on my bike and I see somebody ahead,

job as a personal trainer. He had recently moved to Austin and signed up for a free training session at Castle Hill Fitness.

“I was annoyed that I had to do it, because you don’t really get paid that well for a free training session, and it was a day that I don’t normally work,” Hilary remembered. “Then, he and I just so happened to both be from Michigan, so it was like we right away had that in common, and then we became good friends, and then we started working out together all the time and coming to my classes...”

And, as they say, the rest is history — a history that includes the birth of three children.

Hilary admits that she’s lucky to be able to work out as part of her job, which mostly exempts her from the struggle many parents face just trying to fit regular exercise into their busy schedules, but she also says she’s feeling stronger than she did before having kids in more ways than one.

“Physically, emotionally, all the ways,” she said. “I feel like I try harder because I have less time, so I really kill it when I’m working out.”

Hilary is also keenly aware that her children watch her and Justin closely, and

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T H E Q U I N T A N A FA M I L Y

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T H E C H U N G FA M I L Y

I’m still going to chase them down and try to catch them.”

Post-kids, Ariel may not be competing in as many organized races or playing on volleyball, basketball and softball teams like she did growing up and in college, but her need for an active outlet didn’t disappear.

“I feel like it’s just something that I have to fit into my week.

I can really tell my mood is different if I don’t have a couple of good workouts during the week, whether it’s weightlifting or even just like a 30-minute run,” Ariel said. “It gives me energy, and the kids see that at least we’re always doing something to try to keep ourselves healthy.

I’ve always thought that even though the kids are our focus, unless you take care of yourself, you’re not going to be any good to anybody else.”

Hilary ran track at Northwood University in Midland, Michigan, and her husband grew up swimming.

Unsurprisingly, their kids have already begun to find their identities as athletes. Hayden, 9, plays baseball, basketball and flag football. Six-year-old Violet does gymnastics and basketball, and Hilary hopes she’ll take to volleyball once she can join a team in first grade. Colton, 4, does T-ball and parkour and has some serious speed, so his mom thinks perhaps he has what it takes to follow in her sneaker-steps.

Even with all of her aspirations and visions for the kids, Hilary is very conscious not to push them too hard into any one particular sport or to achieve anything specific.

“I don’t want them to burn out or get sick of it or feel like we’re making them do anything,” Hilary said. “(Hayden’s)

“

“I’ve always thought that even though the kids are our focus, unless you take care of yourself, you’re not going to be any good to anybody else.”

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really tough on himself. I’m like, ‘I only care about you trying hard and having fun.’”

As busy as things can get with three kids and their various activities and two working parents, Hilary says structure and scheduling makes it work, and that includes scheduling workouts for Mom and Dad. “We just schedule it in as if it were a doctor’s appointment or whatever. We make it part of our little routine.”

Patricia competed on the men’s varsity wrestling team in high school and pole vaulted her way to a college scholarship at San Diego State.

Christophe, on the other hand, participated in volleyball and diving. Their kids have found their way to a wide variety of other sports: Kaliana to competitive cheerleading; Kiptyn, 10, to basketball, taekwondo and swim team; and Koda, 8, to soccer and taekwondo.

But when they’re all together, you’re most likely to find the Ponsart family running or biking around Town Lake or out on the water wake surfing or wakeboarding.

Life with the Quintanas looks slightly different. While 7-year-old Nico has picked up soccer, enjoys bike rides with Dad (as long as they don’t last too long) and will gladly challenge you to a race, a pushup contest or a speed-eating contest, Mason and Ariel describe Cruz, 12, as their brainiac, their little engineer.

An avid reader and builder of Legos, Cruz is something of an enigma to his athlete parents.

“As soon as Cruz learned how to ride a bike, which was the goal, he just goes, ‘Well, do I have to do this anymore?’”

Mason remembered.

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Mason had dreams of creating his own three-man, father-andsons cycling crew, but it looks like, at least for the time being, he’s on his own. Instead, to get their whole family outside and moving together, the Quintanas go hiking, canoeing, swimming and camping. If there are animals to see and study, all the better, as far as Cruz is concerned.

They also make a concerted effort to promote healthy eating at home, which starts at the grocery store. Nico and Cruz

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often accompany their mom on food shopping excursions and are tasked with picking out the vegetables to go with dinner, so they at least have a say in what’s being served. When a vegetable makes it onto the “approved by Nico and Cruz” list, the Quintanas are also not shy about serving that veggie up on a regular basis.

For the Ponsarts, the key concepts when it comes to nutrition are “balance” and “all things in moderation.”

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“Every time they grab one unhealthy thing, they need to grab one healthy thing too,” Patricia said. “We’re not big believers in limiting them or monitoring them or obsessing over it. It’s more just teaching them how they feel after they eat different foods and how it’s impacted them and their body and allowing them to make the right choices on their own without having to be overly regulated by us.”

For all three of these fit Austin

families, there’s a unique joy that comes from watching their younger members discover sports, fitness, health and vitality in their many forms.

“Probably my favorite part almost so far of being a mom is just watching them grow into little bodies and learning what works and doesn’t work for them,” Hilary said.

Competing in the Spa Girl Triathlon with Kaliana, Patricia

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“

“Probably my favorite part almost so far of being a mom is just watching them grow into little bodies and learning what works and doesn’t work for them.”

said, was “one of the coolest things I’ve ever done with her.” And even Cruz Quintana gets amped up to join his parents in cheering on his little brother at the soccer fields.

“Work hard, have fun,” Hilary said, sharing her philosophy for her career as a personal trainer, as well as for herself as an athlete and exerciser and for her kids as they explore what’s out there. “If something is not fun, I feel like it’s not worth it.” afm

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

WELLNESS AUTHOR

Gretchen Goswitz

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ASA research shows that house plants remove indoor pollutants from the air you breathe, allowing for a healthier indoor environment. The research suggests that to help reduce toxic levels within your living or personal space, you should have approximately one plant for every 100 square feet. The air in your home contains harmful pollutants produced by common indoor objects, which can cause allergies, irritate asthma or lead to fatigue and headaches. Plants are a natural purifier of the air in your home and are known to clean the majority of common toxic gases, such as formaldehyde, carbon monoxide and benzene (the byproducts of chemical-based cleaners, paints and more).

If you’re looking to bring some green into your world and freshen your space, try these plants.

HOUSEPLANTS FOR YOUR HEALTH A zoom-in on local runners of this year’s Austin Marathon.

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1

CHINESE EVERGREEN Bonus: Although the green leaves are lush and beautiful on their own, the Chinese Evergreen will produce blooms and red berries.

Care: Southern Living dubbed the Chinese Evergreen “the easiest houseplant.” These plants do well in low light and will grow in places where other plants won’t grow. Because they are tropicals, they prefer a humid environment.

ALOE VERA Bonus: Aloe vera is a great plant to have on-hand to relieve sunburns and kitchen burns.

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Care: It’s a sun-loving plant, so place it in a window or area that gets lots of indirect sunlight. Water it deeply but only when the soil is dry.

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WELLNESS

SNAKE PLANT Bonus: While most plants take away oxygen at night, this one gives off oxygen at night — which is why NASA researchers suggest keeping the snake plant in the bedroom.

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Care: It does best with low light and steamy, humid conditions.

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GOLDEN POTHOS Bonus: Golden pothos, also known as devil’s ivy, stays green even when kept in the dark.

Care: Golden pothos plants need bright, indirect light.

Don’t overwater, or you’ll end up with a case of root rot. However, the golden pothos is a poisonous plant (if consumed), so it should be kept away from babies and pets.

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SPIDER PLANT Bonus: The Spider plant is safe for pets, and it’s resilient.

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Care: It prefers dry soil and thrives in bright, indirect sunlight.

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WELLNESS AUTHOR

Emily Effren

IT’S TIME TO SPRING CLEAN AND SPRING CLEANSE

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ettling into the full swing of spring, it’s typically expected around this time to clean out one’s home of unused and unnecessary items. As it can be easy to skip yet another year of spring cleaning, we want to emphasize how important it is to have a healthy, clean and organized living space and how it can actually enhance your everyday life.

Recall how it feels to walk into a messy bedroom. Does the chaos of seeing clothes on the floor

Say no to clutter-induced stress with these simple ways to organize your home and simplify your life.

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As many of us spend the majority of our lives nesting in our living spaces, it’s important to ensure that such spaces are maintained for our own optimal health. We’ve rounded up a few easy ways to declutter your home and simplify your life.

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“Living in a cluttered home could lead to low subjective wellbeing, unhealthier eating, poorer mental health, less efficient visual processing and less efficient thinking.”

THE ROLLING METHOD

FOR THE HOME FIND YOUR INNER MINIMALIST

Even though we may feel a hint of nostalgia for certain items and keepsakes from our youth, knick knacks such as trophies and old letterman jackets could be taking up space in storage and doing nothing except collecting dust.

If an item is tucked away and not displayed or used regularly, it’s probably time to let it go.

Just as this method works so efficiently for packing a suitcase, the rolling method for organizing clothes translates seamlessly. Also referred to as the “Military Roll” or the “Army Roll,” organizing rolled clothing in a drawer allows you to view all of your options laid out versus searching for a specific piece of clothing buried under other folded clothes. If you have drawers of T-shirts, jeans or leggings, try the rolling method and consolidate drawer space!

or hangers out of place cause a slight spike in your stress? Do you find it harder to think around so much clutter? According to a study published in Psychology Today, living in a cluttered home could lead to low subjective wellbeing, unhealthier eating, poorer mental health, less efficient visual processing and less efficient thinking.

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WELLNESS

THE ONE-YEAR QUESTION

If you are unfamiliar with the one-year question, it is one of the most common spring cleaning methods where one must evaluate whether to keep an item or not by asking themselves if they have used that object or piece of clothing in the past year. If the answer is yes, the clothing or object holds a place of significance in one’s life. However, if the answer to the question is no, then it might be a good idea to get rid of (or donate) that item.

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FOR YOUR LIFE: UNSUBSCRIBE, UNSUBSCRIBE AND UNSUBSCIBE AGAIN

We all have that one email that we use primarily when prompted to create an account for our many phone applications and shopping websites. Although it can be helpful to know when there is a sale, being bombarded with constant emails from hundreds of retailers can add unnecessary clutter to your inbox.

This month, pick your top 10 favorite shopping websites/newsletters, and then set aside one hour to unsubscribe from all of the rest. This will

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also help in the future when there will be less to move to the trash every week.

GOOGLE CALENDAR

If it can be easy to get swept away in the chaos of making plans and navigating between work life, social life and personal life, it’s time to utilize a color-coordinating calendar. Even though our brains do a great job of efficiently compartmentalizing our lives, sometimes we need a little extra help. Sync up Google Calendar with your phone, and schedule everything from work deadlines to workouts to a loosely planned dinner with a friend.

Getting in the habit of utilizing a strict schedule allows you to evaluate exactly how much time you are giving to each section of your life.

YOU TIME

Do you have a list of books you want to read but just haven’t had the time yet? Try to do one thing each day that is only for yourself, whether it is spending extra time on your skincare routine, reading a good book, taking a bubble bath or trying a new recipe. Regular (healthy) self care can be the catalyst of a calmer and low-stress life. afm

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Studies show that acupuncture stimulates production of T cells and cytokines, both of which play an important role in the immune

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WELLNESS AUTHOR

Emily Effren

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THE LOVE HORMONE Get a little love in your life — it’s good for your health.

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ne of the greatest human phenomenons is the ability for our bodies to experience not only raw emotion, but the physical properties that come with it.

We all know that when we’re sad, we cry. When we’re angry, our hearts race. But what happens to our bodies when we experience love? Shakespeare made it out to be all-consuming — (*spoiler*) even Romeo and Juliet sacrificed themselves for each other. What could possibly be so powerful that causes people to cast their inhibitions aside for the sake of love?

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Oxytocin, otherwise known as the “love hormone.” Oxytocin is a neurotransmitter that is “produced in the hypothalamus and released during sex, childbirth and lactation,” according to Medical News Today. In addition, the hormone can be released in certain social interactions and assists in the bonding portion of a relationship, whether it be with a romantic partner, friend, family member or child.

When two people embrace or experience feelings of intimacy, oxytocin levels increase. This is why the beginning “honeymoon phase” or falling-in-love portion of a relationship is so intoxicating

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WELLNESS

“

“Whether it is oxytocin or estrogen or testosterone, hormones may play a massive role in our overall health and wellbeing.”

and warm and fuzzy — it’s because there is a higher level of the “love hormone” being produced in the body. In a romantic setting, this is what primes our bodies to experience feelings of bonding and attachment and are built into the

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foundation of a relationship.

Even as it is present in both men and women, oxytocin levels are typically higher in women due to its specific purposes for reproduction, according to Psychology Today.

This also means that the intense attachment a mother forms throughout her pregnancy is due to the surplus of the oxytocin hormone. During the time ranging from pregnancy to breastfeeding, women will experience varying levels of oxytocin, which is what builds the foundation and connection between a mother and her baby. For example, a study

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published in the Association for Psychological Science found that “women with higher levels of oxytocin during their first trimester are primed to the formation of an exclusive bond with their infants.

Oxytocin seems to be preparing mothers to engage in bonding behaviors.” The study also found that the “love hormone” is not only to be associated with the mental process of bonding but also with the behavioral side of bonding.

In addition to its natural production during pregnancy, oxytocin is also able to be manufactured

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and produced as a prescription drug to help induce birth contractions during labor, according to Medical News Today.

Whether it is oxytocin or estrogen or testosterone, hormones may play a massive role in our overall health and wellbeing.

Unfortunately, when we go in for a routine check-up, hormones aren’t the first thing that doctors will ask about — but checking their balance is just as important as checking one’s blood pressure or heartbeat, ultimately because hormones have a direct correlation to how we feel both physically and mentally.

According to Psychology Today, hormones “can serve a wide range of functions, from slowing growth to stimulating it

and from activating the immune system to inhibiting it.” Hormone levels, such as our friend oxytocin, play a significant role in influencing our social behaviors, everyday lives and overall health — so it is crucial we take care of them the best we can.

Even though we are not in control of our own hormone production levels throughout our bodies, we can control the nature of our environments and the way we go about living our lives. This April, whether it be with your family or friends or significant others, take the time to visit with those in your life who are close to your heart — it could mean the world to your overall health and mental wellbeing. afm

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WELLNESS S P O N S O R E D B Y:

Amanda Picken L.Ac., Goodbody Wellness LLC

WELLNESS

FAQ

acupuncture stimulates the release of pain-relieving endorphins, increases circulation, reduces inflammation, reduces cortisol levels, boosts immunity and regulates hormones. In addition, it can help release emotional and energetic blockages.

Q: How does acupuncture boost immunity?

A: Traditionally, acupuncturists refer to the

ACUPUNCTURE, HERBAL MEDICINE AND IMMUNITY

body’s immune system as Wei Qi, or defensive Qi. Acupuncturists use specific points located on meridians to boost Wei Qi in order to prevent or ward off disease and illness. If one’s Wei Qi is strong, then the body is capable of fighting off bacteria and viruses. Scientific studies show that regular acupuncture treatments can actually increase the number of T cells the body produces. T cells are a type of white blood cell that are of key importance to the immune system. Additionally, acupuncture can also reduce stress, improve sleep and decrease inflammation — all of which will help keep your immune system in fighting shape.

How implementing natural medicine techniques like acupuncture can help boost our immune system and reduce stress.

Q:

Q:How does stress affect my immune system?

A: Stress has a profound negative impact on the

immune system. When we’re stressed, the immune system’s ability to fight off pathogens is reduced. The stress hormone cortisol can suppress the effectiveness of the immune system, and that is why we become more susceptible to infections. When treating immunity, not only will acupuncturists boost your defensive Qi, they will take care to down regulate any stress manifesting in the body and mind.

What is acupuncture?

A: Acupuncture is an energetic and physical prompt to your body’s own natural self-healing abilities. The gentle insertion of hair-thin needles at specific meridian points on the body eliminates “roadblocks” in your body’s energy superhighway, allowing Qi to flow freely. In other words, it can restore communication and function of important pathways and processes in the body. Modern research studies have found that

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Q: How often do I need to get acupuncture for stress reduction and overall well-being?

A: Initially, consistent and consecutive treatments are

the best way to uplevel your immune system and overall well being. Your acupuncturist may ask to see you weekly for 4-8 weeks, then you may drop down to a maintenance plan of once every 3-4 weeks. Each patient’s needs are unique and your acupuncturist will create a customized treatment plan.

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Q: What should I expect during a treatment?

Q: What other things can I do to strengthen my immune system?

A: The experience of acupuncture for most patients is pleasant and relaxing. Once the needles are placed, the patient lies quietly on the table for 20-30 minutes with low lighting, relaxing music and often with aromatherapy. Some treatments involve both face-up and face-down sets of needles. Cupping therapy is frequently used in combination with acupuncture. Patients typically leave feeling “blissed out” after they have had their “acu-nap.”

A: A well-balanced, plant based diet is key to having a healthy and robust immune response.

Avoid sugar because it is a serious immune killer! Bacteria and viruses thrive on sugar, it is their source of energy.

Consuming sweet snacks when sick can often make you feel worse. Alcohol will do the same, so drink in moderation and skip the sugary cocktails. Try to consume fiber filled meals with

To learn more visit G O O D B O DY W E L L N E S S . C O M GET IN TOUCH: H E L L O @ G O O D B O DY W E L L N E S S . C O M

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healthy fats and proteins that will keep your insulin levels stable. Use lots of herbs and spices in your cooking, as many of these have anti-viral properties.

Be sure to get plenty of sleep, remember to breathe deeply and implement self-care practices to keep stress levels low. You may want to consult a licensed practitioner to discuss a customized supplement regimen. afm

| 512-222-3198

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

LUXURY Monica Guerrero R E A LT O R , J D Monica is a full-time realtor at AustinRealEstate.com. She has a B.A. from Abilene Christian University and a J.D. from Southern Methodist University Dedman School of Law, and has been licensed to practice law since 2007.

Monica now focuses on her real estate business, helping buyers and sellers in all of Austin and the surrounding areas, with a focus on Central Austin homes and condos. Monica's diverse clientele includes home builders & developers, investors, luxury buyers & sellers, and first-time homebuyers.

With her extensive litigation background and experience with contracts and negotiations, Monica offers her clients a unique confidence in each transaction and has quickly earned a reputation for professionalism and success.

LIVING IN AUSTIN

Monica is a native Texan, and she has lived in Austin (and in 78704) for almost a decade. She currently serves on her neighborhood association board and she is a member of the Greater Austin Hispanic Chamber of Commerce.

Her favorite Austin festival is the Austin Food & Wine Festival, and she is a self-proclaimed foodie that stays current on Austin’s restaurant scene. She works off the calories at her favorite gyms, Equinox and MADabolic. You can find her sharing her pro tips on real estate and her real Austin lifestyle on Instagram at @TheAustinRealtor. You can also reach her directly at Monica@AustinRealEstate.com or 512.944.0101.

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Thoughtful architectural design with light-filled rooms and an open floor plan featuring 10' ceilings, a floating staircase, and sliding glass doors leading to the expansive private backyard with mature trees. Upstairs includes a stunning master suite, a guest room with full bath, a built-in desk nook and a rooftop deck. Downstairs is a guest bedroom and full bath. Attached garage with epoxy floors and added storage. Upgraded finishes throughout and immaculately maintained. Truly a rare find!

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Just minutes from downtown, South Congress and South Lamar, this home offers the perfect mix of modern and traditional style in one of Austin’s favorite neighborhoods! This spacious, standalone home has charming curb appeal and features an attached 2-car garage, a fenced backyard, an outdoor deck, large guest bedrooms, the master suite on the main floor, a walk-in pantry, a separate utility room, ample storage and closet space, and an upstairs loft that can be used as a gym, office or second living area. This is the one you’ve been looking for!

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FITNESS AUTHOR

Caroline Betik

PHOTOGRAPHY

Brian Fitzsimmons

THE IMPORTANCE OF SLOWING DOWN Warm-ups and cool-downs may help the effectiveness of a workout.

A

s the clock reaches 8 a.m., basketball practice begins. Students from the University of Texas rack their balls and gather around their coach.

Geoff Rich, assistant professor of practice in the Department of Kinesiology and Health Education at UT, greets his students as he explains the plans for the day.

Before taking a lap and lining up to do some pre-basketball drills, students high-five each other and gather in close for a team breakout.

“One. Two. Three. Midterms!”

The first 10 minutes of practice are a buildup of skills. Rather than

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jumping right into basketball, Rich is a strong believer in the importance of pre- and post-exercises.

While warm-ups and cooldowns have been deemed unimportant by many professionals and avid gym-goers, it is important to recognize the benefits they bring which can help to create a more efficient workout.

Rich says warm-ups help with energy and get you in the mindset to exercise.

“When you begin with something a little slower, people are more engaged than if you just jump in and start something,” Rich says.

“Warm-ups are not just good for your body but also your mind.”

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According to Mayo Clinic, practicing warm-ups and cool-downs can reduce stress on your heart and other muscles. Although they do not guarantee to make you injury-free, performing certain ranges of motion at a lower intensity will help with skill and fitness development.

Physiologically, warm-ups help prepare your body for aerobic activity, according to Mayo Clinic.

By gradually increasing activity, your body steadily raises its body temperature as it begins pumping oxygenated blood into your muscles. As your heart rate begins to speed up progressively, so does your breathing. Essentially, warm-ups can help give your body

2020

“

as functional and dynamic exercises.

“One thing I like to do in warm-ups is start without a ball doing functional movement,” Rich says. “These are exercises which get the body prepared to begin playing basketball. Then, we introduce a little practice, which is still warm-up, but it is something that transfers directly to the game.”

In Rich’s basketball class, students begin with a lap around the gym. After a lap, they form lines participating in more general exercises including butt kicks, high knees, lateral lunges and karaoke.

WARM-UPS ARE NOT JUST GOOD FOR YOUR BODY BUT ALSO YOUR MIND. a familiar sense of movement before working on a specific skill.

Whether at the gym targeting specific muscle groups or practicing for a team sport, according to the Mayo Clinic, it is best to begin warm-ups focusing on larger muscle groups. Next, you can begin to focus on movement patterns of your chosen exercise.

Rich describes this pattern

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Next, students practice more functional exercises.

Splitting into two groups, students work on their shooting techniques with free throws and shooting close to the goal.

Rich recommends a warm-up should be around 20 minutes. However, limited time may call for a condensed warm-up and cool down period that matches the intensity and time of your workout.

After your workout, you may be tempted to leave and get on with your day. However, finishing strong in a cooldown is an important part of the way your body recovers from a workout.

Spending time stretching and slowing down helps regulate your body temperature, slow your heart rate and improve your range of motion throughout your body, according to Harvard Medical School.

Similar to warming up, an effective cool-down only takes around 10 minutes but can vary depending on the intensity of your workout.

Holding a few stretches for 20 to 30 seconds, practicing controlled breathing and taking a few minutes to walk around is enough to lower your heart rate and increase blood flow to your muscles.

Lastly, a cool-down gives you a chance to reflect on a workout. A cool-down allows your muscles to feel loose and gives you a rejuvenating feeling about your workout, leaving you to believe you can do it all again tomorrow. afm

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

FITNESS SPONSOR

REGYMEN Fitness

PHOTOGRAPHY

Brian Fitzsimmons

WORKOUT OF THE MONTH Recently voted “Best New Gym’’ and “Best Place to Workout (North Austin)” in Austin Fit’s 2019 Best Of Poll, REGYMEN Fitness brings a new take on HIIT training to Austin. Here you’ll find a variety of 60-minute, high-intensity, lowimpact group fitness workouts that challenge you to meet your individual fitness goals.

C

hoose from one of their signature programs — burn, box and build — which include a mix of cardio, strength training, boxing and much more.

REGYMEN Fitness offers 90+ unique workouts a month — you’ll never do the same one twice. The energetic and experienced coaches will guide you along the way, help perfect your form and motivate you to reach your full potential. Whether you’re an athlete or just starting on your fitness journey, they invite you to join the REGYMEN Fitness Austin #FitFam community! *Keep an eye out for their newest studios opening in Round Rock and The Grove in Central Austin late 2020. Call us today at (512) 234-1941 to access our lowest Founder rates, available for a limited time only!

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2020

Caitlin Piechota

WORKOUT TRX SINGLE-LEG PISTOL SQUAT Pistol squats are one of the best exercises to help increase lower-body strength and stability.

• Balance on one leg with a light grip on the TRX handles • Squat as low as you can while keeping opposite foot elevated • Stand up and drive through the heel to a full standing position

Tyson Brower, Coach

REAR HOOK Boxing is a great way to develop strength, stamina, power and hand-eye coordination. The rear hook is a close-range power punch that emphasizes rotation.

• From your guard position, lift the rear elbow as you rotate the hips and back foot for power • As your strike comes toward the bag, your elbow is bent at 90 degrees with palm facing down or in toward you • Snap the punch when it hits your target, and rotate back to your guard position

KETTLEBELL AMERICAN SWING The American swing is a variation of the traditional kettlebell swing, but the end position is above the head, in line with your spine.

• Holding the kettlebell in both hands, tilt forward to find a hip-hinge position • Drive through the heels, and explosively send hips forward to full extension to drive the kettlebell overhead • Keep glutes and core tight while maintaining neutral head position

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

BATTLE ROPE ALTERNATING WAVES Battle rope alternating waves is a great full-body exercise, where the focus is creating small “waves” that travel the length of the rope.

• Find an athletic stance — core tight, chest proud, slight bend in knees • Quickly raise and lower ropes (alternating) • Create power and speed so that waves reach the other end of the rope

LANDMINE SINGLE-LEG LUNGE TO OVERHEAD PRESS The landmine provides a fixed plane of motion and allows the movement to be loaded in a unique way.

• Stand with feet hip-width apart while holding landmine at chest height • Step back into a reverse lunge • Drive through the front foot to starting position, then press the bar straight overhead

Aaron Keiser, Head Coach BARBELL SUMO SQUAT The barbell sumo squat is a compound movement that’s great in developing strength for the inner-thigh and gluteus maximus.

• Find an open stance (30-45 degree angle) with feet outside of hip width • Grab barbell with a shoulder-width grip • With a straight back, neutral spine and upright body, drive through the heels to full hip extension

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2020

SB SLAM Using a slam ball is a fantastic way to incorporate a high-intensity, full-body power movement that hits just about every major muscle group.

• Find an athletic stance — feet shoulder width, knees slightly bent • Use legs and shoulders to drive the slam ball overhead • Engage your core, chest and legs to forcefully drive the slam ball through the floor in front of your feet

SKI ERG The ski erg is one of the best ways to build strength, endurance and power — and it’s completely non-impact.

• Stand tall while holding handles just above your head • Drive handles down by engaging core and hinging hips before bending knees • Fully extend the arms back, then return to starting position to complete full range of motion

CORMAX LUNGE ROTATION The CorMax trainer is a water- and air-filled bag that creates instability — instrumental in developing balance, core stability and coordination.

• Hold bag in a “front-racked position” at shoulder height • While keeping good posture, take a large step forward into a lunge position • Maintaining a lunge position, rotate shoulders and CorMax over the knee

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

CALENDAR A P R I L- M A Y 2 0 2 0

Submit your event online at austinfitmagazine.com

Rides & Races *Please note all events were still occurring at the time of press in regards to COVID-19. As always, all events are subject to changes and cancellations. Please check event websites closer to the dates to confirm.

ROGUE TRAIL SERIES – THE STAMPEDE Austin A PR I L 2 6

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APRIL 4

APRIL 18

Down ‘n Dirty Trail Run

Blue Bell Fun Run 13.1M 10K 5K and Kids Run

Waco

Brenham

APRIL 4

Shake Rattle and Run with your Canine New Braunfels

APRIL 11

Outlaw Half Marathon and 5K Fredericksburg

APRIL 18

Red Poppy Bike Ride Austin

APRIL 4

Headwaters of the Frio Trail Marathon 26.2M, 13.1M, 12K, 5K Trail Run Leakey APRIL 4

Fort Worth Zoo Run 5K, 1K Fort Worth

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APRIL 11

Easter Escapade Austin 10K, 5K, 1M Run

APRIL 18

Longhorn Run

Pflugerville

Austin

APRIL 11

APRIL 19

Austin Music 5K Tour

Cedar Park Thirteener

Austin

Austin

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2020

APRIL 25

M AY 3

Hops and Grain Brewery 5K Tour

Sunshine Run 10K, 5K, Kids Run

Austin

Austin

APRIL 25

M AY 9

Pandora’s Box of Rox Trail Run 52.4M, 26.2M, 13.1M, 8M, 4M Trail Run

Red Dirt Mud Run

Nonprofit. Community. Rowing.

Nacogdoches

Burnet M AY 9 APRIL 25

Siesta Half Marathon

Rockstar Run Cedar Park

San Antonio M AY 9 APRIL 25

Skyline Half and 10K and 5K

Texas Flower Country Women’s 5K and 10K Run

Dallas

Fredericksburg

APRIL 26

M AY 9

Rogue Trail Series — The Stampede

Strut Your Mutt 5K and 3K

Austin

Dallas

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

74 Trinity Street

Austinrowing.org MAY

512.472.0726

M AY 1 0

Run This Mother 5K San Antonio

M AY 1

Hachie 50 — 50M, 50K, 26.2M, 50M Relay, Kids Run Waxahachie

M AY 1 0

Wildflower Trail Run 26.2M, 13.1M, 7M Trail Run Bastrop

M AY 2

Foam Glow Austin

M AY 1 0

Austin

Bagel Run 10K, 5K, Kids Run Dallas

M AY 2

M AY 1 6

Cow Patty Classic 5K and 10K

Front Porch Days Half — 13.1M, 10K, 5K, 3K, 1K

Katy

Kyle M AY 2

Tacos y Cerveza Trail Run Fort Worth

M AY 1 6

Vern’s No Frills 5K Georgetown

Austin’s premier Massage School for over 30 years.

M AY 3

Wine and Roses Festival 5K Bryan

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

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TLCmassageschool.com

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