Austin Fit Magazine April 2021: The DIY Issue by Austin Fit Magazine

APR 2021

Do It Yourself:

Home Gym Edition

How to Build a Better

Sleep Routine

The Formula for a

Great Workout

Medicine Cabinet

Must-Haves Growing Your

Garden

Stay safe out there.

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EPA-estimated highway fuel economy for 2021 Subaru Outback CVT models. Actual mileage may vary. 2 CVT Models only. EyeSight is a driver-assist system that may not operate optimally under all driving conditions. The driver is always responsible for safe and attentive driving. System effectiveness depends on many factors, such as vehicle maintenance, weather, and road conditions. See your owner’s manual for complete details on system operation and limitations. 3 MSRP $30,303. This close-ended lease available to well-qualified lessees. Total monthly payments = $10,044. 12k miles per year, additional overage fee of 15¢/mile may apply. Lessee is responsible for all maintenance unless otherwise specified. Additional fees for early termination, payment delinquency, and/or excessive wear and tear may apply. Lessee must provide appropriate auto insurance throughout lease term of 36 months. See Austin Subaru for details. 4 MSRP $29,226. This close-ended lease available to well-qualified lessees. Total monthly payments = $9,324. 12k miles per year, additional overage fee of 15¢/mile may apply. Lessee is responsible for all maintenance unless otherwise specified. Additional fees for early termination, payment delinquency, and/or excessive wear and tear may apply. Lessee must provide appropriate auto insurance throughout lease term of 36 months. See Austin Subaru for details. 5 Purchase/lease any new (previously untitled) Subaru & receive a complimentary, factory scheduled maintenance plan for 2 years/24,000 miles (whichever comes first). See Subaru Added Security Maintenance Plan for intervals, coverages, & limitations. Customer must take delivery before 12/31/2021 and reside within the promotional area. See Austin Subaru for program details & eligibility.

Carey Kepler with Ronda & Brook Owner & Coach at CrossFit Central Burnet Rd.

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From the Director While there’s convenience in purchasing ready-made items, DIY projects can be an inexpensive way to give items a second or third life, while also being a fun activity for a couple, a family or even just for yourself. Over the course of the pandemic, DIY projects have been wildly popular — home renovation included. Across the nation, people have traded in their gym cards for some equipment essentials to get their daily exercise in from the safety of their own homes. Even AFM’s very own CTO, Drew Terry, built a tib bar out of PVC pipes (if you want to build one as well, we’ve got you covered! Head over to our app to check out the step-by-step guide). For our DIY issue, we wanted to see how Austinites were upgrading their home fitness. Last month, we asked you guys to send us a photo of your sweat sesh space … and we were blown away by some of the set-ups y’all have! In this issue, you’ll get to meet eight locals who have worked to completely transform a part of their home into a fully-equipped home gym facility (one is even partially a museum!). From installing some equipment themselves to accumulating select gear from resell sites, these home gyms are truly remarkable — I’m jealous, and you might be, too. In addition to getting some home gym inspo, discover how one Austinite transformed their van into the ultimate road-trip vehicle, learn how to get started composting, brew your own kombucha, construct an at-home ice tub and more. Before heading out for your next quick purchase, see if you can DIY or find another item that could potentially have a second or third life — and then tag us on Instagram (@austinfit) to show us your latest creation!

I WILL SHAMELESSLY ADMIT TO ANYONE THAT I AM A PINTEREST ADDICT.

Keep Austin Fit,

’ve got a board for everything: workout routines, healthy recipes, home decor, you name it — many of which are pins that also fall into the realm of do-it-yourself projects. After countless pins and screenshots, I usually end up hopping in the car to head to Hobby Lobby or scouring my home to find materials.

APRIL 2021

Emily Effren

DIRECTOR OF CONTENT

PHOTOGRAPHY

Exposure

PHOTOGRAPHER SPACEHORSE MEDIA CRUZ G @_CAMERABABY_

M O D E L Brandon Gonzalez L O C A T I O N Auditorium Shores

Want to possibly be featured in AFM? Email your work to afmteam @austinfitmagazine.com!

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

April 2021

THE GOOD STUFF

DO IT YOURSELF: HOME GYM EDITION

12 BREW YOUR OWN

28 A BEGINNER’S GUIDE TO

KOMBUCHA

APRIL 2021

AT-HOME COMPOSTING

Contents

HIGHLIGHTS

Letter from the Director 4 | Digital Content 8 | Events 76 | Rides and Races 78

THE UPCYCLE

CONSTRUCT AN ICE TUB AT HOME

SELF TREATMENT TECHNIQUES

NUTRITION

How to Build a Healthy Menu for Your Week 10 Health Benefits of Ginger Tea 16 The Subtle Art of Rejuvenating Your Sad Desk Salad 18

LIFESTYLE

WELLNESS

Growing Your Garden 20 How to Zen-ify Your #WFH Workspace 36 Taking to the Road 48

FITNESS

Build a Better Sleep Routine 54 Fit Finds for Your Small Medicine Cabinet Must-Haves 58 Fitness Space 64 Press Here to Feel Better 62 The Formula for a Good Workout 68 Kick Mo’s Butt: Rogue American 72

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5 Foods with the Worst Effects on Dental Health

APRIL 2021

LIFESTYLE

Easy Springtime Crafts for Kids

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NUTRITION AUTHOR

Coach Kati Epps

HOW TO BUILD A HEALTHY, BALANCED MENU n Let’s talk about weekly meal prep and how it can help foster a healthy lifestyle.

uilding a weekly menu can save you time and money, and help plan for living a healthy-eating lifestyle. Depending on your nutrition goals, creating a meal plan can be a solid foundation as you work toward those goals. But what does this look like? Staring in the face of having to create seven different days of four to six meals/snacks per day can look like a daunting task and cause you to get overwhelmed — quickly. If the process seems crushing, break it up into a few simple steps.

early, do you prefer to eat before or after? If you train in the afternoon, what do you need from your nutrition to give yourself the right fuel for an incredible workout? This will determine what you eat and when you eat it. Pro Tip: Sign up for your classes or schedule them with a partner at the beginning of the week so you have accountability and a clear picture of when you will be training.

1. Evaluate Your Lifestyle

3. Think About The Food

Are you up at 5:30 a.m. or not until 7 a.m.? Do you rush out the door to get to work or take your children to school, then you’re away for the rest of the day? Are you home most of the day and have a lot of access to the kitchen? This will determine if you need easy and quick meals that travel well or if you can have meals prepped and ready for assembly in your fridge. Pro Tip: Analyze your week on Sundays and look for early meetings, late nights or potential cliententertaining at restaurants.

What do you like to eat? Do you need a different menu every day, or do you prefer to eat the same things over and over? This will determine how much preparation you will need at the beginning of the week. Pro Tip: If you like food variety but need convenience, find two to three meals or snacks that you like and do not mind eating multiple times per week, and save your variety meals for lunch or dinner. Once you have a good idea of what your week looks like and what kind of foods you want to eat for the week, it is time to balance your day’s food. The easiest is to either have a calorie goal, a macronutrient goal or a portion goal.

2. Consider Your Energy Expenditure

When do you work out? How much are you active at your job? Are you constantly on the move? If you train

APRIL 2021

Now to build the plan! Breakfast:

Protein: 3 egg whites Carbohydrate: 1 cup spinach, 1 small orange, 1 slice toast Fat: 1 oz avocado

Morning Snack:

Protein: low-fat Greek yogurt Carbohydrate: ¼ cup low-fat granola, 2 strawberries Fat: 1 tbsp almond slivers

Lunch:

Protein: 4 oz chicken breast Carbohydrate: 1 cup broccoli, ¾ cup brown rice Fat: 1 tsp olive oil for cooking

Afternoon Snack:

Protein: 2 oz turkey deli meat Carbohydrate: 4 cucumber slices, 4 carrot sticks, 4 celery sticks, 4 bell pepper slices Fat: 2 tbsp hummus

Dinner:

Protein: 4 oz shrimp Carbohydrate: 2 oz angel hair pasta, ½ cup marinara sauce, 6 spears of asparagus, side salad Fat: 1 tsp olive oil for cooking, 1 tsp avocado oil for salad dressing If you do not have a food scale or you are eating in a restaurant, a good way to watch your portions is to use the HAND method: Protein is the size of the palm of your hand. Vegetables are the size of your hand open, fingers spread. Root vegetables and grains are the size of your hand in a fist. Fat is about the size of your thumb to the first knuckle.

Pro Tip: Calculating calories and macronutrients should be done when creating the menu. It is easier to see where and when calories or macronutrients are consumed if you know before you eat. This will keep you from over- or under-eating. Both can be detrimental to your goals. Many people work very well eating four to five times per day. This is usually breakfast, morning snack, lunch, afternoon snack and dinner. However, some may skip the morning snack in favor of an after-dinner snack. Each meal should have some form of protein, some form of carbohydrate and maybe a bit of healthy fat. Think about your plate in terms of a pie. Half of your pie is carbohydrates (not cookies and cakes, but fruits, vegetables and grains), a quarter is protein and the last quarter is healthy fat. Pro Tip: If you are using a food-tracking app, you can set your calorie and macronutrient goals, then enter your menu to see how you measure up to those goals with your food choices.

week will set you up for planning your workouts, ease your grocery bill and put an end to the ever-annoying question, “What’s for dinner?” Cheers and happy healthy eating! afm Coach Kati Epps is the founder of MyBody GX with a background in chemistry from Colorado State University and is an ACE-certified personal trainer, health coach and nutrition specialist.

No matter how you choose to track your food, making a plan will be the foundation for healthyeating success. Building a menu at the beginning of the

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

NUTRITION AUTHOR

Rachel Cook

BREW YOUR OWN KOMBUCHA n How to make the best kombucha you’ll ever drink.

f you’re wanting to learn how to make kombucha, it’s likely you’ve tried the drink and are quite the kombucha enthusiast already. For those who haven’t, kombucha is a fermented tea that originated in the northeast region of China over 2,200 years ago. In this particular process of fermentation, a symbiotic culture of bacteria and yeast (SCOBY) is required. Sucrose, popularly known as table sugar, is broken down into glucose by the yeast. After that, the bacteria can convert the glucose into other things. Komagataeibacter, also known as gluconacetobacter, is

APRIL 2021

always the most abundant bacteria strain in the symbiotic culture and converts glucose into cellulose and fructose. Bacteria then convert the fructose into ethanol and carbon dioxide which breaks down further into acetic acid, giving it its vinegar-like flavor. As you can see from the diagram, bacteria also work to convert glucose into gluconic acid which is further converted to glucuronic acid by acetic acid bacteria. While the vinegar-like flavor might be an acquired taste, part of what makes kombucha so popular is the allure of its health benefits. Originally, the drink was consumed in Traditional Chinese

Medicine as an elixir of life. Since then, many studies have come out examining the fermentation process and health benefits, including probiotics, antioxidants, polyphenols and flavonoids. In a study published in the U.S. National Library of Medicine, “green tea was characterized by the most significant antioxidant properties, [and] slightly lower potential was observed for red and white tea types, whereas black tea featured the lowest values.” These antioxidants “act as free radical terminators, metal chelators, singlet oxygen quenchers or hydrogen donors,” which can help lower inflammation and support

——>

Cellulose ———————————————————————

————

Komagataeibacter xylinum

Yeast Sucrose ——————> Glucose

Gluconic acid

Glucuronic acid

————

Bacteria

Ethanol + CO2

Acetic acid bacteria

———

———————— <———

Bacteria

————————

———

<———————

Fructose ————

Acetic —> acid ——> H2O + CO2

IMAGE INFORMATION FROM THE JOURNAL OF FOOD SCIENCE. METABOLIC ACTIVITY OF KOMBUCHA TEA.

the immune system. The only thing to watch out for is the low pH. The acidity of kombucha prevents unwanted microorganisms from growing in the tea, but it can also cause stomach-upset, especially in those with gastrointestinal reflux or ulcers. If you make kombucha, make sure to take a picture and tag us on Instagram @austinfit!

What You’ll Need:

• 1-gallon glass jar • Container (and strainer if using loose leaf tea) • Cotton cloth to cover the glass jar (a t-shirt, bandana, coffee filter or paper towel would work, too) • Rubber band • Flip-top bottles • Funnel • Tea: black, green, white or oolong tea (make sure to have at least 25% black or green tea) • 3/4 cup cane sugar • SCOBY (symbiotic culture of bacteria and yeast)

Step 1: Brew the tea

1. Bring 14 cups of water in a pot or electric kettle to a boil. 2. Take the water off the heat and add 3/4 cup of cane sugar. Stir until dissolved. 3. Steep 8 bags of your choice of tea, traditionally black or green, or two

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

n NUTRITION tablespoons of loose tea in the hot water. You can choose to steep the tea until the water cools for a stronger tea (which will be a few hours) or for the recommended brewing time of the tea (typically 3-5 minutes). The longer you steep, the more tannins are released, resulting in a more bittertasting tea. 4. Remove the tea bags or strain the tea and pour it into the 1-gallon jar. (Or the shortcut method) 1. Boil 4 cups of water in a pot or electric kettle. 2. Take the water off the heat and steep 8 bags of tea or two tablespoons of loose tea in the hot water for 15 minutes. 3. Remove the tea bags or strain the loose tea. 4. Add 3/4 of a cup of sugar to the tea and stir until dissolved. 5. Add 14 cups of room-temperature or cold water to the 1-gallon jar and then add the hot tea to the jar.

Step 3: Fermentation Part Two

9. IMPORTANT: Remove the SCOBY and 2 cups of kombucha from the 1-gallon jar, and set it aside. This is the starter tea necessary for brewing any future batches of kombucha. 10. Add 1/4–1/3 cup fresh fruit juice or puree to each 16 oz flip-top bottle using the funnel. The sugar from the fruit will enable more fermentation to occur. 11. Stir the kombucha in the jar to evenly distribute bacteria and yeast. This ensures a more even distribution of carbonation in each 16 oz flip-top bottle. 12. Using the funnel, pour the kombucha from the 1-gallon jar into each of the 16 oz flip-top bottles, leaving 1/2–1 inch of space between the kombucha and the top of the bottle. 13. Dry the tops of the bottles. 14. Seal the bottles. 15. Store the bottles at room temperature for two to three days. There is risk of over-carbonation which may result in the bottle exploding. Keep this in mind when storing the bottle. 16. Move the bottles to the refrigerator to stop the fermentation process. Once chilled, test the kombucha to see if it is carbonated to your liking. Chilling the kombucha should also help keep it from fizzing over when opened. If the kombucha is not carbonated to your liking, move the bottles back to room temperature for another day or until satisfied. afm

Step 2: Fermentation Part One

(Yeast convert sugar into ethanol and bacteria convert ethanol into acid) 6. Once the tea in the jar is between 70-90˚F, add 2 cups of starter tea and your SCOBY. If the tea is below 70˚F, the bacteria will be dormant and the kombucha could mold. If it is above 90˚F, the SCOBY will die. 7. Cover the jar with a clean cloth and secure with a rubber band. This will allow airflow into the jar but prevent dust and bugs from entering. 8. Let the tea sit at room temperature (70-85˚F) for about one week. Avoid moving it so as not to disturb the fermentation process. For a sweeter tea, begin to taste it around five days of fermentation. For a tarter tea, let sit and taste it around seven to nine days of fermentation. At this point in the process, you can be done if you are satisfied with your kombucha. Otherwise, you can move into the second phase of fermentation in which you flavor and carbonate your kombucha.

APRIL 2021

A VIRTUAL RUN IN 2021 COMMUNITY FIRST — FROM START TO FINISH

APRIL 11-30

NUTRITION AUTHOR

Phil Garrison, DAOM, LAc

HEALTH BENEFITS OF GINGER TEA n Having issues with digestion or nausea? Here’s a tea that can help.

inger root is a popular spice that many people recognize and probably even have in their kitchen. What people often do not realize, however, is that this same spice (in either its fresh or dried form) has a number of health benefits. So, while it might give your apple pie a zesty kick or make your stir-fry stand out, consuming ginger can be a key addition to a healthy lifestyle. As a Doctor of Acupuncture and Oriental Medicine (DAOM) with experience working in the herbal supplement industry, I think about ginger in its two distinct forms:

APRIL 2021

EASY RECIPE FOR FRESH GINGER ROOT TEA:

Dried ginger root tea can be found in the tea section of most grocery stores. Here’s a recipe that uses the fresh root, which is usually found in the produce section. 1. Bring 4 cups of water to a boil. 2. Wash, then slice fresh ginger root into 4-7 quarter-sized pieces (depending on desired strength). 3. Add ginger root slices, cover and reduce heat to medium-high. 4. Cook for 20-30 minutes. 5. Remove from heat and let cool to desired temperature. 6. Enjoy! (add honey or coconut sugar if desired) 7. Store remaining liquid in refrigerator (consume within 3 days).

fresh and dried. Modern research supports this distinction and has demonstrated differences in the chemical composition of these two forms. Chinese medicine practitioners use the fresh form (生姜: shēng jiāng) in the early stages of common colds — particularly those with chills, stiff neck and cough — and for nausea. The dried form (干姜: gān jiāng) is primarily used to treat digestive complaints, because it is considered to have a warming effect on the digestive system, which helps to alleviate symptoms like abdominal pain and/or bloating, loose stools and belching. One of the earliest herbal texts in Chinese medicine, the “Shénnóng Běncăo,” mentions that ginger

helps to “open cognitive pathways” and/or “facilitate spiritual clarity.” Sounds pretty good, right? Modern research indicates that ginger has a number of health benefits based on its antioxidant, antimicrobial and anti-inflammatory properties. A study conducted by Columbia University’s New York Nutrition and Obesity Research Center found that adding dried ginger powder to hot water may even help regulate the appetite. In addition, multiple studies have reported that ginger root is an effective treatment for the nausea and vomiting (aka “morning sickness”) that some women experience early on in their pregnancies. afm

The information provided here is not intended as medical advice. Ginger root is great, but it is not for everyone. In fact, there is some evidence to suggest that ginger may interact with certain anticoagulant and antiplatelet drugs. Thus, please check with your primary care physician before adding any herb or supplement to your health regimen.

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

NUTRITION AUTHOR

Emily Metzger

THE SUBTLE ART OF REJUVENATING YOUR SAD DESK SALAD n Mix up your lunch with one of these unique and tasty salad ideas.

ith spring in the air, change is upon us. Switching up routines or products is something to encourage and even celebrate because it keeps your routine exciting. Keep this mantra in mind as I explain, and hopefully convince you, that vast changes are not necessary for growth. A subtle tweak to any aspect of your life can keep you mentally or physically out of the shelter that is your comfort zone. One of the biggest ways individuals can get stuck in routines is with their diet. However, now, due to COVID-19, there are more reasons why individuals are limited to experimenting with new foods and prefer adhering to certain grocery stores, food products or

APRIL 2021

restaurants. Yet for those this does not account for, attempting to refresh your at-home meals can be a fun and exciting way to stimulate subtle change. A versatile meal that everyone can enjoy due to its ranging and customizable ingredients is a salad. Often, people are daunted by the fact that their kitchen does not house all the ingredients that a restaurant has accessible. Others feel the prep and creation can be time-consuming, messy and a pain to clean up. So, instead of trying simple salad recipes and ingredients, you nix the meal idea all together. As we ring in the new season of spring, getting out of your comfort zone starts with trying new ways to get in those greens. Here are three DIY salad recipes that will teach you the subtle art of rejuvenating your sad desk salad.

MAN G O SALAD If you’re craving a tropical salad, this Mango Salad will definitely satisfy your summer sweet tooth. Ingredients: • baby spinach • 2 mangos • 2 avocados • 1 tomato • 1 package of mozzarella pearls • 2 limes • ⅓ cup olive oil • 1 teaspoon salt • 2 tablespoons of sugar

C HIN ESE C UC UMBER SALAD For those who love Asian cuisine, this simple Chinese Cucumber Salad is a must. Its minimal ingredients and prep time make it perfect for workers on the go. Ingredients: • 5 small cucumbers • ¼ cup minced garlic • 1 tablespoon sushi vinegar • ½ tablespoon mirin • lemon juice • ½ tablespoon sugar

• • • • •

sea salt 1 teaspoon sesame oil 1 teaspoon chili oil fresh chilis sesame seeds

To begin, cut the five small cucumbers and smash them down into bite-size portions. Next, in a bowl, mix the minced garlic, sushi vinegar, mirin, lemon juice, sugar, sea salt, sesame oil and chili oil. The lemon juice and sea salt can be added for taste, so add however much you prefer. Finally, top it off with fresh chilis and sesame seeds, and you have yourself a refreshing, light salad. To make it more hearty, you can opt in a protein or carb such as chicken or noodles.

BAR LEY C HIC K P EA & P EAR SALAD Grain-based salads are a fun take on typical salads, and this Barley Chickpea and Pear Salad is no exception. Although not as fast as the cucumber salad, the flavorful taste makes it worth the prep. Ingredients: • 1 cup pearl barley • 1 ½ pears • 1 cup chickpeas • ⅓ cup tomatoes To begin, add two handfuls of baby spinach into a bowl. Cut the two mangoes, two avocados and tomato into bite-size pieces and add to the bowl. Then, add the package of mozzarella. For the dressing, start off by squeezing the two limes into a small bowl. Next, add your olive oil, salt and sugar. Stir the dressing until it has a creamy consistency. Finally, top the salad with the dressing, mix and enjoy!

• ⅓ cup walnuts • ¾ cup feta • ¼ cup parsley • arugula

Start off by adding the uncooked pearl barley to water and bring to a boil. Then let it simmer — this should take around 20 minutes or when the barley is soft. Simultaneously, you’ll want to cook the chickpeas. You can do this by draining and adding the chickpeas to water and also bringing to a boil and simmer. This can take up to 40 minutes, and a good tip is to simply take one out and check if they are tender. Next, cut up the pears. If you have extra pear, this can be a good topping to save for later. Then, in a bowl, start off with a handful of baby arugula. Add in your cooked barley, pears and cooked chickpeas. Next, add in your tomatoes, chopped parsley, walnuts and feta. For dressing, to keep it effortless, add in however much olive oil you prefer with a pinch of salt and pepper. Finally, you have yourself a delicious Mediterranean salad with some crunch and sweetness! afm

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

LIFESTYLE AUTHOR

Rachel Cook

GROWING YOUR GARDEN n How to utilize scraps to grow new vegetables.

resh food is arguably the best food, filled with so many vitamins and antioxidants — not to mention they usually taste better. Freezing foods can be beneficial when working against time, but fresh foods are known to house more benefits, as they have not been through the process of packaging, transport, freezing or any other process besides being harvested. If you’re looking to get into the gardening game, save a few of these foods from your meal prep to put into your garden during Austin’s next sunny day.

be transferred into a pot with soil. Most herbs thrive in garden soil with six or more hours of direct sunlight. Lavender, rosemary and bay are Mediterranean plants that prefer gritty, drained soil.

Herbs

Leafy Greens

For basil, cilantro, parsley, mint and sage, cut the stems at an angle, just above a node, and place them in a glass with about 4 inches of water. Trim off any leaves on the stem that would otherwise touch the water, and let the herbs sit in a warm, sunny location or under a grow light until they sprout roots. About two weeks later, once the roots have formed, the herbs can

APRIL 2021

A head of lettuce can be regrown by placing the stem in a bowl of water in a sunny location. Eventually, roots and new leaves will grow. Once you see the leaves growing, transfer the lettuce to soil, covering the entirety of the old lettuce with soil and leaving the new leaves exposed.

Cabbage

Root Vegetables

Cabbage can be regrown just about the same way as lettuce. Place the leftover leaves with the root side facing down in a shallow bowl of water. Leave the cabbage in a sunny spot and change the water every few days so it doesn’t gather bacteria. After a few days, roots should start to appear. When the roots are an inch or so long, the cabbage can be moved to soil to finish growing until harvest.

Carrots, parsnips, radishes, turnips, beets and rutabaga are all considered root vegetables. If you purchase a root vegetable with a green stem, you’ll want to cut the stem down but not completely off. Then, cut off the vegetable so just a bit of the top remains. You can eat the part of the vegetable you normally would. From there, you can submerge the top of the vegetable in a bit of water and leave the stem to grow. Once roots appear, you can replant the vegetable in soil.

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n LIFESTYLE

Bulb Fennel

Potatoes

For fennel, place the bulb in water. When the roots appear and new green shoots arise, it’s time to transfer it into soil.

For potatoes, start with an inch-and-a-half-thick chunk of potato that has two or three eyes still on the skin. The eyes are indentations where shoots will grow. Dry the scraps out overnight and plant the potato with the eyes facing up, the same way you would plant a seed.

Celery

Celery is one of the easiest plants to regrow. Once you cut off the tops of the celery to eat, simply place the bottoms in a shallow container with warm water. Keep it in a sunny spot until roots and leaves grow. You can harvest it from the container or replant in soil for even more celery. Celery grows best when it’s about 60 to 70 degrees Fahrenheit during the day, so it’s best to plant the seeds in the late summer in Texas so it is ready to harvest in early winter.

Sweet Potatoes

Cut the sweet potato in half and suspend it above a glass of water. After a few days, roots will form and spouts will shoot out of the top. Snip the sprouts off of the potato when they reach four inches and place the stems in a container of water. Once roots appear on the stems, plant them in soil.

Alliums

Microgreens

Alliums include onions, garlic, shallots, leeks and scallions — some of the most essential ingredients for cooking. All you have to do is place the bulb in shallow water, and it will regrow. You can harvest it from there. If planting them from seed, mid-October to December is the ideal time to plant alliums in Texas.

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Most microgreens cannot be regrown. Wheatgrass, however, is one that will continue to grow for a second round. It’s normally sold in soil at grocery stores, so when you harvest it, just be sure to leave a bit of grass when you cut them off, water it and give it some sun, and your wheatgrass should grow for another harvest. Microgreens are quite easy to grow from seeds, so if you live in an apartment and are tight on outdoor space, this could be a good option.

Ginger

Citrus

Ginger can be sprouted in a bowl of water just like other vegetables, but it can also grow straight from the soil. Bigger chunks of ginger with more nodes for stems to shoot off from will result in faster growing ginger that can be harvested every spring.

If you have more space in your home or backyard, even citrus trees can be grown straight from the fruit you buy at the grocery store. For example, lemon seeds can be removed from the lemon, planted into soil about half an inch deep and left to grow into a tree. This may require more time, potting soil and fertilizer rather than regrowing scraps, but it’s a super cool project. afm

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LIFESTYLE AUTHOR

Monica Hand

PHOTOGRAPHY

Courtesy of Austin Creative Reuse

THE UPCYCLE n All you need to know to get started with upcycling crafts.

ustin is not only a fit city, but a green city. Here, Austinites aim high to take care of its natural beauties as much as possible — from reducing plastic bags to investing in solar energy. As recycling continues to be one of the major ways Austinites and people all over the world contribute to taking care of the planet, there has also been a rise in individuals upcycling and repurposing those recycled materials. Here’s what it’s all about and how you can get in on the fun.

What Is upcycling?

Upcycling happens by taking a discarded or leftover material and giving that material a new life — a new purpose that is much more valuable than the original. This can take form in simple crafting projects, intricate art pieces or creation of a new, usable product. While not mentioned in the original three Rs (reduce, reuse, recycle), it’s become a common practice because of its creative implications.

Why should I upcycle?

Upcycling and repurposing materials divert them from ending up in the landfill — so just utilizing a waste material or unwanted object can minimize the amount of waste that ends up in the landfill or as litter in the ocean. Plus, the repurposing of materials takes away demand for the raw material itself to be manufactured again, which can in turn cut back on natural resources like water that is used in the processing procedure.

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What’s the difference between upcycling and recycling?

Creative Reuse, which gathers donated materials from companies and individuals and uses the act of repurposing as a means to create community through accessibility and education. At its Creative Reuse Center, which is scheduled to reopen to the public soon, it offers cheap prices on the donated materials and classes to teach basic crafting and repurposing skills. ACR is also currently working with the city for a [RE]verse Pitch Competition in which companies, nonprofits and businesses pitch their waste or unwanted materials to social entrepreneurs who then come up with ways to repurpose them. Last year, the winners included taking vinyl and turning them into planters, re-purposing fabric samples into pet beds and sandals, and more.

They are both similar, so it can get confusing about which means what, but “upcycling” is taking a waste or unwanted material and turning it into something new, while “recycling” is taking wasted or unwanted materials and breaking them down in order to turn them into something new. For example, many companies take paper and plastic materials and recycle them by breaking them down and creating a new product out of them. Meanwhile, taking a collection of carpet samples and sewing them together to make a patchwork doormat would be an example of upcycling. Recycling is typically resourceful and practical, while upcycling is much more creatively involved. Both are great and accomplish that same goal of avoiding landfills, so you should always try to reuse, recycle, upcycle or donate your materials to places that can!

What should I donate?

The Austin Creative Reuse accepts a wide range of materials. One specific area they are working on is school materials for their Closed Loop School Supply Program, which takes used (but still working and good condition) office supplies and provides them to local classrooms so that schools and students don’t have to

How do I get into upcycling locally?

There are some great sustainability organizations and initiatives here in Austin. One highlight is Austin

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UPCYCLING AND REPURPOSING MATERIALS DIVERT THEM FROM ENDING UP IN THE LANDFILL.” buy supplies for the year. Other popularly donated materials include fabric samples, tile pieces, packaging, packing peanuts and keyboards, but the full list of what is and isn’t accepted can be found on their website. Some big items they don’t accept are clothing, glass bottles and electronics, but those can easily go to your local Goodwill or thrift store. Always remember that one person’s trash is another’s aesthetic.

welcome to buy for their office, projects or home. Many professional artists and crafters lead classes, making it a great place to learn new skills or flex those creative muscles. The organization and the facility are meant to create accessibility to art and creative supplies while also working to save the planet. Last year alone, the ACR diverted 262k pounds of materials from the landfill, supplied two elementary schools with all of their school supplies and had a 97% diversion rate.

Is the ACR Center just for artists?

What can I make?

No! Everyone is welcome to the Creative Reuse Center when it’s open, and, in fact, Jennifer Evans, the executive director of Austin Creative Reuse, encourages everyone to come by and see what they are all about and what they offer. The facility is large and full of all kinds of low-priced materials anyone is

Anything you want! You can find all sorts of posts on Instagram, Pinterest and TikTok by searching the hashtag #upcycling, or check out Austin Creative Reuse’s blog for all sorts of inspiration and how-tos. Every month there is a new Instagram challenge from Austin Creative Reuse that focuses on a specific reusable material which can help get you started — or just inspired with all of the intricate designs of the winners. You can also check out an easy tutorial put together by the ACR team for AFM readers to make t-shirt bags or our online-exclusive article on fun spring crafts using recycled and upcycled materials. Look around your home and find items you’re looking to get rid of, then brainstorm a fun, new life for the materials. You might just think of something great! afm

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

LIFESTYLE AUTHOR

Emily Metzger

A BEGINNER’S GUIDE TO AT-HOME COMPOSTING n Reduce waste this spring by trying out at-home composting.

omposting is a great way to improve the environment and can also be a very fulfilling hobby. Austin, being one of the most eco-friendly cities in the U.S., is filled with individuals that implement this practice and encourage others to do the same. AFM got the opportunity to speak with Melanie MacFarlane, one of the owners of Break It Down, to discuss the organization, the composting community in Austin and how to get started! MacFarlane was first drawn to the composting business when she was working at a local yoga studio, where she realized the amount of misconceptions about recycling and composting. At the studio, she says they served their guests a chai after each class in little, expensive, compostable cups. When MacFarlane suggested switching to cheaper, recyclable cups, since they just ended up in the trash can, the response was that they wanted to keep using the compostable cups because “they break down in the landfill.”

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“This is a common misconception. The reality is that landfills are anaerobic or, put otherwise, they don’t have proper airflow, which means that nothing breaks down,” MacFarlane says. “In fact, because of the lack of airflow, if things do break down in the landfill, they will produce methane. So we really don’t want breakdown to occur at the landfill.” After that, MacFarlane began looking around town for a composting company that could take those compostable cups and have them properly composted. When she couldn’t find any small businesses, the idea to start one began to manifest in her mind. “Jeff, my husband and business partner, and I were talking about it one night while walking our dog. I said that we have a pick-up truck — we could do this. And Jeff said, ‘And we can call it Break It Down!’ Within a year, we were a fully operational composting company.” Break It Down collects food waste and recyclable products from businesses, primarily restaurants, but also offices, schools, hotels, retail shops and grocery stores all around the area. They take the food waste to their warehouse where their crew sorts through the material, and then it’s taken to a compost facility. When asked about the composting community within Austin, she says that there is a large community of people in Austin that value reducing waste while improving the land. She sees it in her clients who want to take responsibility for their waste streams, in the people that call to ask about ways to limit their own waste contributions to landfills and in the people that work or apply to work at Break It Down who are enthusiastic about making meaningful change. For MacFarlane, composting food waste just makes sense, both economically and environmentally. “As a city, it is in our best interest to keep waste out of landfills as a means of extending the life of the landfill — the quicker they fill up, the more landfills that need to be created,” MacFarlane says. “By diverting the waste to its highest value use, we stimulate the green economy, creating jobs while simultaneously creating products that enhance the land and improve the quality of the food that we eat. Win win!”

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COURTESY OF BREAK IT DOWN, BY IXI KIRKILIS.

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Your Guide to At-Home Composting Even though many individuals are curious about composting, most let the fear of difficulty, producing unwanted odors and time consumption persuade them not to even attempt this beneficial hobby. One of the key tips to at-home composting is keeping it simple. When asked about the widespread apprehension when it comes to composting, MacFarlane says there are a lot of ways to compost and a whole lot of information out there that can feel overwhelming, but at the core, it’s really a simple process. She recommends starting by throwing all your compostable products — food scraps, paper towels, even Kleenex! — into a pile in your yard, mixed in with all the yard trimmings (carbon) you can find, and just stir it every once in a while to let nature do its job. If you notice the smell getting bad, throw more carbon in the pile.

green material can be lawn trimmings and green garden waste. 3. Add in the Browns Then, you want to add in your browns. Browns are typically decomposed plants and leaves, cardboard and straw. Many individuals also use their leftover coffee grounds and swear by its fruitfulness. Make sure that, when you are adding in your materials to the compost, to cut or chop it up as much as possible so the materials break down quicker. 4. Time for Water After you have added both your greens and browns, top off the pile with a little bit of water. It is important to have a damp but not soaking pile. Next, cover your bin with a tarp or lid that still allows for air to circulate. This is a vital part of creating a successful compost. You can turn your compost every week or so to maintain air flow and also add water if the pile looks dry.

1. Get a Compost Bin Firstly, you want to purchase a compost bin or even make your own. The bin should have access to the ground and you want to place it in a shaded area.

A beneficial tip and good product for beginners is to also purchase a compost starter. This is full of microbes that are great to add on your starter compost to give it a little bit of boost if needed. Finally, after a few months, you should have a rich, moist compost which you can use to fertilize your garden. So, instead of dumping your leftover scraps and waste that will most likely end up in an anaerobic landfill, you can easily reuse and, more importantly, repurpose everyday items that can have a huge impact on our environment. afm

2. Focus on Your Greens To start off your compost, you want to focus on your greens and your browns. For greens, utilize unwanted scraps and peels of fruits and vegetables that have gone bad in your kitchen. You should typically avoid egg shells, meats and cheeses, as those are hard to break down. Also, make sure to avoid onions as they fend off earthworms, which can be a vital part of producing a healthy compost. Other sources of

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AFM APP IS HERE!

Check out AFM’s latest stories and issues — all on our new app! Available now on iOS. Android coming soon.

LIFESTYLE AUTHOR

Chase McKinzie

DIY ICE BATHS FOR NEWBIES n Learn a few benefits and check out how to create your own ice bath at home.

efore we dive in, or rather, immerse ourselves into the ice baths or cold water immersion (CWI), let’s break the ice with a joke. Why does rapper, celebrity and actor Ice Cube put money in his freezer? Because he wants cold hard cash! Although this dad joke may have made you cringe, there is some semblance of truth in the joke because, after all, health is wealth. He’s simply investing in cold thermogenesis and its benefits.

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Over the past decade, the world of cryotherapy has come to the forefront in athletic recovery and biohacking in the forms of cold showers, polar plunges and wholebody cryotherapy chambers. Its popularity and evolution is derived from the tried and true method of cryotherapy: ice baths. Celebrities and personalities such as Austin local Tim Ferriss, Wim “The Ice Man” Hof and Lady Gaga all preach that ice baths not only physically benefit your muscle and joint recovery, but also aid in sleep, stress, relaxation and meditation, and may help manage conditions such as fibromyalgia — which Lady Gaga candidly talks about on her Instagram. There’s also a reason why virtually every NCAA athletic training locker room and every professional sports locker room has cold tubs and sometimes even cryotherapy chambers. Heck, the University of Texas Longhorns use whole-body cryotherapy here in Austin, TX, to aid their team’s recovery. This is all because ice baths and whole-body cryotherapy work very well under the right conditions, and countless studies have shown it can be incredibly beneficial in a variety of ways.

Common Benefits:

1. Reduces inflammation 2. Soothes muscle & joint aches/ pains 3. Aids sleep & stress relief 4. Stimulates the vagus nerve (increases parasympathetic tone, aka more relaxation) 5. Stimulates metabolic burn (bye bye, calories!) If you want to immerse yourself even deeper into the benefits behind cold water immersion and whole-body cryotherapy, I highly recommend reading Dr. Rhonda Patrick’s detailed review on cold

shocking the body, which even discusses metabolic benefits and brown adipose tissue (BAT), unlocking even more calorieburning goodness! These benefits are so awesome that people are starting to create their own ice baths at home. But keep in mind that according to clinical literature, there are a few parameters that you absolutely must take note of: temperature, duration and timing.

Temperature & Duration

A meta-analysis conducted in 2016 reviewed nine studies on CWI and revealed that there is a “dose-response” relationship to ice baths. The review indicated that the temperature of the cold water needs to be within 11-15°C (52-59°F), and duration should be 11-15 minutes in order to achieve optimal benefits. There is very little research supporting benefits colder than 50°F, so no need to go all extremist and cause potential harm. And although the Barton Springs Polar Plunge is an Austin staple and an absolute rush, the 68-70°F water temperature is not within therapeutic range.

Timing

Timing is critical when reducing inflammation and not impeding muscle repair. Some studies have shown that using cryotherapy techniques immediately following exercise may not be as effective as active recovery. The reason why is that ice baths may inhibit the inflammatory response immediately following training which, in turn, slows down the muscle repair process. Keep in mind that other studies have shown ice baths are equally beneficial right after workouts as they are two hours later. Personally, I err on the side of

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OVER THE PAST DECADE, THE WORLD OF CRYOTHERAPY HAS COME TO THE FOREFRONT IN ATHLETIC RECOVERY AND BIOHACKING IN THE FORMS OF COLD SHOWERS, POLAR PLUNGES AND WHOLEBODY CRYOTHERAPY CHAMBERS.” conservatism and recommend any of my cryotherapy clients wait one to two hours after their workout before performing cryotherapy or hopping into an ice bath, in order to allow healthy inflammation to repair and still achieve muscle and joint relief following the workout. Alright, so we now understand the parameters for healthy ice bathing. Let’s talk about how to make this happen at home — and how much $$ to budget! The simplest method is to find a big trough and fill it up with water about 2/3 of the way, then gradually add ice until your thermometer reads between 52°F to 59°F. Generally, a 3-to-1 water-to-ice ratio is required. One-hundredgallon troughs are approximately $99 online and may suit your simple needs at home in addition to purchasing upwards of four to eight bags of 20lb ice at three or

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four dollars a pop. So, you may be looking at $12-32 per ice bath with this method. Some gyms have even purchased their own industrial ice machines that can store 80lbs of ice at any time and cost roughly $2.5K-3.5K. Although it may be a heftier investment, this alternative could be best for those of you cold fanatics that want to ice bath nearly every day. If you do three ice baths per week for a year, you’re still at $16-22 per ice bath with this method. This investment may also pay dividends during the Texas heat while kicking back and blending some fresh margaritas! If you’re a DIY junkie and absolutely love building out your own gadgets and toys at home, I recommend purchasing an industrial freezer via the “Ben Greenfield Setup.” This biohacking celebrity purchased a freezer for $1.3K, filled it with water, added some hydrogen peroxide to prevent freezing, set up a grounded, 24-hour, plug-in mechanical timer so the freezer turns on for two to four hours per night, and he even grounds his water with alligator clips to achieve a prime ice-bathing haven. Although this method may seem strenuous, it may result in a totally rad setup. However, I express caution in setting up electrical equipment with water inside it as this may not be the safest method and will require the most upkeep as well. Lastly, if you want to support local businesses and not worry about the hassle of cleaning, maintenance and purchasing ice, there are numerous cryotherapy and sauna studios in town that offer whole-body cryotherapy, cold tubs and infrared saunas. The cost at these businesses can range anywhere between $12 to $40 per session depending

on how frequently you visit. Of course, the more you visit these wellness centers, the better you feel and your cost per session will decrease, so it’s a win-win for our community! Before you visit, definitely check out AFM’s Wellness FAQ in the November 2020 issue on Cryotherapy so you have more knowledge of best safety practices and which cryo technology may be best for you. At the end of the day, ice baths are righteous. There is a plethora of good clinical literature to support its efficacy not just for athletic recovery, but also for inflammation management and calming the nervous system. There’s also something to be said about challenging your mental fortitude! Either way, give it a whirl and give us a shout out (@austinfit) and tag me (@chase_performance) next time you do an ice bath and share how the frigid temps benefitted you! Happy shivering! afm Chase is an LA native and graduate from the University of Texas at Austin with a B.S. in Exercise Science (’14). He currently owns and operates US Cryotherapy Austin — the self-dubbed “Holistic Health Hub” where he passionately works to improve people’s recovery, wellness, vitality and longevity through non-invasive, natural alternatives. Chase has competed at a professional level in indoor and beach volleyball and currently plays at a semi-professional level and coaches boys volleyball in his spare time. Chase enjoys playing his flute and saxophone at home while taking an interest in cooking nutritional, scrumptious food and sipping a nice glass of wine.

LIFESTYLE AUTHOR

Emily Metzger

HOW TO ZEN-IFY YOUR #WFH SPACE n These days, our homes

are also doubling as office spaces — here’s how to lower stress and get in the work zone.

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orking from home is more common than ever. While people either enjoy or dislike an at-home office, individuals can take advantage of their space by taking steps to create a unique work environment that best suits their mental wellbeing. To help you effectively utilize your workspace in a way that promotes a withstanding sense of serenity, the AFM team has gathered various ways to Zenify your work-from-home office.

Organize

If you’ve noticed a buildup of clutter that has begun to slowly take over your desk, it might be a sign to delegate time from your day to organize. Implementing tidiness in your workspace will promote productivity due to less distractions. Also, by giving each office appliance a designated area within your desk, you will feel more inclined to consistently keep your home office clean.

Lighting

One might not assume lighting provides a significant impact on well-being, but do not be fooled! Having a workspace with adequate access to lighting, whether it be artificially through a desk lamp or naturally through a window, will ease the strain on both your eyes and your mind. In a study by Philips conducted at the City University London, researchers found that better tailored lighting solutions enhanced both worker satisfaction and retention.

Plants

Beyond the pleasing aesthetic of having live plants at your workspace, they also provide many benefits that can aid in relieving stress. Since plants emit oxygen, their addition to your space will add fresh air and reduce your proximity to carbon dioxide, leaving you to work with less tension and more ease knowing you have your own natural air filter right beside you. Make sure to assess which plants are suitable in your environment, because the only thing worse than not having plants at your workspace is having dead ones.

Crystals

An addition of crystals to your home office can be one of the greatest ways to bring good energy to your desk. Many believe that crystals have the ability to remove negative energy and encourage you to focus on the positive. Crystals such as clear quartz, jasper, obsidian or amethyst have been known to possess healing qualities that could positively affect your mind during work. Marisa Galvez, a Stanford University professor, found that the fascination with crystals dates way back due to their unique qualities such as transparency and the ability to refract light. Even though they may appear as beautiful rocks, crystals have been used for many years because of their believed healing benefits that just might cure your overworked brain.

Tabletop Fountains

Sound therapy has been found to promote a tranquil state for both your body and spirit. Adding a tabletop fountain to your workspace provides both the trendy home decor accent as well as an extremely calming sound device. You can find so many different fountains ranging in size, color and sound that perfectly fit your workspace. Hearing the therapeutic sound of water can help clear your mind so you can take on your workday with ease.

Essential Oil Diffuser

If sound therapy is not your cup of tea, aromatherapy might be more up your alley. Beyond the pleasant smell, an essential oil diffuser at your desk can help boost your mood and improve your job quality and performance. There are so many varieties of diffusers that you can have fun with and you can try out different scents each day such as lavender, jasmine, lemon, eucalyptus and so many more. Essential oil diffusers can be a wonderful desk addition, bringing good vibes and good scents to your workspace.

Less is More

A common cause of work stress is poor organization, which can lead to anxiety and an unproductive day. In order to be less frustrated and stressed, try to follow the mantra, “less is more.” Having a work environment with few distractions and clutter keeps your creativity and productivity constantly flowing. If all of these Zen-ifying tips might excite you, choose a few that appeal most to you and remember to always keep open desk space. afm

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2020

Do It Yourself:

Home Gym Edition A U T H O R E M I LY E F F R E N

During the last year, do-it-yourself projects have been taken to the next level with millions of people creating their own fitness spaces to be able to safely workout in the comfort of their own homes. Meet a few Austinites who have created their own (awesome) fitness oasis to get in a daily sweat.

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DAVID LEE NALL Even before he started building, David Lee Nall had a pretty good idea of what items he wanted in his new home gym. Designed to be a large enough space to house two Porsche race cars and a functional fitness gym, Nall’s gym is fully equipped with all the gear one could need. “I call it ‘Bars and Cars,’” he says. Nall built his dream gym mostly by himself — putting in the flooring but hiring out contractors when needed. After completing the gym in just under 90 days, the 32-foot by 52-foot metal structure is now home to a Rogue Rig, wall balls, squat racks, benches, a full line of kettlebells, cardio equipment, gymnastics rings, ropes to climb and more. While his new home gym is fully equipped, Nall’s space is missing one commonly-found gym item: mirrors. “The functionality of it [the gym] — I think that should be more of the focus than the mirror, because then, sometimes, you could go down the wrong path and do whatever it takes to look a certain way, and that’s not always the healthiest choice,” Nall says. Nall, who has spent time in the bodybuilding world and even been on stage at 3% body fat, says that now he’s motivated by functional fitness rather than aesthetics. “I think my focus was always on everything that I needed to do to look a certain way, and then I changed and I started doing CrossFit and functional fitness. Now, I’m 45 years old, and I’m probably the healthiest I’ve ever been,” Nall says.

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JORDAN SILVERMAN Even before the COVID-19 pandemic, Jordan Silverman had already created his dream home gym in his garage — something he had been working to attain since childhood.

In addition to workout equipment, Silverman has decked out his home gym with his own decor: medals and jiu jitsu belts to keep him motivated during workouts.

As an active Austinite with an equally active family, Silverman has filled his garage gym with various gear one wouldn’t typically find in a modern fitness space. With one son being a wrestler and the other a gymnast, Silverman owns a gymnastics mushroom for pommel horse, rings, jump ropes, a punching bag, grappling mats and a plethora of other sport-specific items.

“I’ve got pictures of Arnold Schwarzenegger and Bruce Lee and Alexandra Carolyn and Dan Gable — all my heroes,” Silverman says. When asked about advice for other Austinites looking to upgrade their fitness spaces, Silverman says to make it one’s own. “Everyone’s got their own definition of a man cave,” Silverman says. “This is mine.”

“People come over and they look at my gym and they laugh — they think it’s great,” Silverman says.

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ELDA & JOSEPH NEGRETE For Elda and Joseph Negrete, music is a huge component of why they love their home gym.

own gym space, she recommends planning ahead to figuring out space, prior to getting materials. For the couple, the biggest challenge was making space available for their home gym before making the decision to build it in their home garage.

“I feel there’s just more freedom, and it pumps you up the way you need to get pumped up a little better than you would at a facility,” Elda Negrete says.

Negrete also suggests, in addition to having a good music system, to simply start out with dumbbells and a jump rope to get in both strength training and cardio if limited on space.

With a home gym that’s been in the works for over 10 years, she says that it wasn’t until three years ago that she and her husband began to make larger investments into their garage gym.

“There’s so much you can do with dumbbells — and they don’t have to be heavy dumbbells either,” she says.

While the duo scored many of their finds from Craigslist, Negrete says their pride and joy is the equipment they purchased from Texas Strength Systems, a Texas-based equipment company.

Even just purchasing a pair of lightweight dumbbells can lead to a great workout, since one can easily manipulate movements for higher intensity, she says.

For those who are just beginning to create their

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SHAWN MARTINEZ For the last 11 years, Shawn Martinez has been running an Austin-based company that provides fitness services to luxury apartments. Unfortunately, like many other fitness-focused companies, it got hit pretty badly when the pandemic hit.

manufacturers have created quick, inexpensive items to outfit a home gym from high demand, Martinez recommends sticking to commercial equipment that can withstand weather and rusting (if planned to be in a garage) and has a trusted warranty.

As people pivoted their fitness to be functional in their own homes and spaces, Martinez pivoted his skills and connections in the fitness industry to venture into outfitting home gyms — and his new business quickly took off.

“You kind of get what you pay for,” Martinez says. “That’s why I pulled the trigger on getting stuff that’s a little more expensive. But you know, it’s going to last as long as I own them.” Father to three kids, Martinez says he also wanted his home gym to be a normal space for his kids to foster their own fitness activities.

With his own home gym having been completed just a few months before the pandemic, Martinez says he recognized how much he valued his home gym and wanted to help others create their own, specialty fitness spaces.

“They come in, they mess around. My 8-year-old works out; he doesn’t know any better,” he says, “and I love that this is just a very natural part of their lives, and I love this room in our house.”

For those getting started in their home fitness, Martinez recommends investing in quality products. While many

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MJ & JARED VORACHARD In their home, the Vorachards have a media room and gym on the same level — an area they refer to as the “Zen Den.”

groups to find some key items they wanted to include in their home gym. “We outfitted that room with mostly used items, and we were able to get some nicer, high-end, quality items for a lot less, because we found them on Lakeway Swap or Buy & Sell in Steiner,” she says.

“We just kind of kept adding stuff to it, and it just became this amazing Zen space to go downstairs and just really pump it out,” MJ Vorachard says. One item she says is a must-have in their Zen Den is a television.

In addition to a punching bag Vorachard’s husband, Jared, has had since youth, the couple has accumulated a stationary bike, squat rack and a BowFlex Max Trainer among others.

“It keeps us down there working out if we put on a movie or football game or something, and we stay down there for a lot longer,” Vorachard says. “And it doesn’t really feel like working out — it just feels like, you know, you’re just doing an activity while your brain is somewhere else. I love that.”

“I think that would be a huge tip I would tell people, because you can get more bang for your buck and you can really outfit your gym nicely,” Vorachard says. “And it doesn’t have to be like, you know, top of the line; if it’s heavy and it works, then it’s doing its job.”

After finishing out the room in 2017, MJ Vorachard and her husband scoured Facebook Marketplace and other APRIL 2021

SARAH LEAHY Situated in the backyard of Sarah Leahy’s home is the equivalent to an adult jungle gym. Fully equipped with a rig, squat rack, climbing rope and more, Leahy’s home fitness space is sure to pack in a good workout. “When the pandemic started and the gyms closed, my husband and I were a little bit lost without having access to barbell training,” Leahy says. “And you know, the stock was so low of everything.” Leahy says the couple lucked out when, after time on the waitlist, Fringe Sport had outdoor rigs come back in stock. Once their concrete slab was poured in the corner of their backyard, they were ready for the professional installation. “We managed to get our hands on one, and slowly but surely, we kind of pieced it together. And then, Texas

Garage Gym Builders came out and did the install for us. So, we’ve just been kind of adding to it,” Leahy says. Their outdoor rig is fully equipped with a climbing rope, two squat stations, a dip bar, pull-up stations and more. After moving to Austin from Minneapolis, Leahy says the couple wanted to take advantage of Texas’ warmer weather with an outdoor fitness space — hence the outdoor rig. “We had talked about doing an enclosed gym initially, but then once we got down here and kind of got a feel for the beautiful weather, we were like, ‘Let’s just have an outside gym — keep it simple,’” Leahy says. “So, we started building and then once COVID hit, we kind of accelerated the process.”

For Austinites beginning the process of creating their own fitness space, Leahy recommends to make sure all equipment is installed properly to make sure everything is secure prior to use, for safety reasons. In addition, Leahy says a big trap many get stuck in when assembling their own gym at home is the idea to get everything all at once. “I think that if you don’t have a large budget for a gym and you’re looking just for an efficient way to work out your total body, kettlebells are always a really good way to start,” Leahy says. “You can just get a couple at a time for whatever level you’re at and really get a full-body workout that combines strength and cardio, and they don’t take up much space.”

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BRENT & KELLY WALKER For Brent and Kelly Walker, working out with others, even virtually, has helped play into their success in keeping up their fitness.

For Kelly, mindset is a huge factor that plays into a workout. “I like the idea of leaving my home and going somewhere. It could be running Town Lake or boxing downtown. It’s just the idea of my own time that’s really sacred for me to be able to do that,” Walker says. “So, for me being in the garage, outside of the house, it’s a little play on my psyche, I think, because I am technically leaving my home.”

“I think that’s it — finding an accountabili-buddy,” Kelly explains. During COVID-19, she schedules virtual rides with a friend in Colorado every Tuesday morning. Brent Walker also found an accountabili-buddy with one of his friends where they started competing for the highest daily step count. After a while, his competitive nature got him up to 10-12 miles a day, and with the increase in activity, Walker says he started to see weight begin to melt off. Then, he and Kelly decided to build their own fitness space in the comfort of their garage. Now, Walker is training for his first Ironman.

In the Walker’s home gym, motivation is also key for a good workout. Upon walking into their gym, the couple says they have a special wakeup phrase for their Alexa device: “Alexa, we’re here to kick ass.” Following the phrase, everything in the room is programmed to turn on.

“If the pandemic would never have happened, we would have never built the gym. I wouldn’t be 45 pounds down or thinking about ever doing an Ironman. I thought those guys were crazy to do something like that a year ago and here I am — can’t wait to do one,” Brent says.

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“So, right there, from walking in the door, you know you’re there to do something. You’re not there just to kind of move weights around — you’re there to actually work and get it done,” Brent says.

JARETT HULSE After getting into fitness around the age of 19, Jarett Hulse took his passion for fitness to the next level in a unique way by collecting items from the fitness world’s past. Twenty years later, Hulse has a significant collection of special finds including fitness magazines, books and photos, some of which line the walls in his garage. With collectible items dating back to the 1600s, Hulse has quite the assortment of workout equipment. From an old cannonball that’s now a functional kettlebell to strongman Milo barbells with globes on either end, Hulse’s three-car garage is now half-museum, half-gym.

“I just started doing it when I was a teenager and loved it and got into the history of it, and so it’s just a big hobby I have,” Hulse says. Not only does he collect, but Hulse and his family also use the aged equipment. On occasion, his two sons, Jameson (7) and Jack (5), will accompany Hulse and his wife in their garage for a workout. The boys even have their own child-size barbells — one of which was made in the 70s. Of all of his items, Hulse says one of his favorites is a globe barbell that was once owned by 20th century strongman and bodybuilder Siegmund Klein. When the pandemic began, the Hulse family invited their friends to use their garage gym when their gyms had closed. Hulse says the couple would leave out disinfectant spray and wave to their friends from their window. “I thought that was cool that we gave quite a few people a place to work out safely,” Hulse says.

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TAKING TO

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THE ROAD

Everything you need to know about buying and renovating a van, airstream or RV yourself. AUTHOR MONICA HAND P H O T O G R A P H E R J E S S I C A O S WA L D

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irstream living and van life have recently taken the world by storm as people find new ways to live and travel sustainably and safely. The hashtag #vanlife itself has over nine million posts on Instagram, all showcasing the breathtaking beauty of a road trip, swanky custom interiors within a normal shell and the perks of living in a mobile abode. Many vlogs and blogs contain tutorials on crafting a custom build but, as easy as some of the videos may look, there’s a lot that goes into renovating and altering a RV, airstream or van.

1. Figure Out a Plan

If you’re thinking about getting in on the adventures a van or airstream can add to your life, Cristen Martemucci, an Austinite who flipped a van in four months, says it’s important to consider what one’s end goal is with the project. “If you plan to live in it, there are things you won’t want to live without in the build compared to if, like mine, the van is for more short-term trips and living,” Martemucci says. Some aspects of the project that depend on the length of time you might spend living in the van include how high the ceilings are on the van you purchase, the level of sophistication for the plumbing system you’ll put in and even electrical or storage, Martemucci says. Since the livability of a build is dependent on the length of time it’s designed for, it’s important to base the build on these intended circumstances.

2. Budget and Barter

Next, decide on a budget and estimate predicted spending. Like many others, the COVID-19 initial quarantine forced Martemucci’s income to become unpredictable, so she knew that newer van models were out of the question, and she worked with the goal of purchasing and flipping a van in the cheapest way possible. Luckily though, after constantly scouring Craig’slist, Martemucci was able to find and barter down a 1995 Chevy G10 to $4,000 — about a grand under her initial van budget.

3. Do Your Research

When buying a van or airstream, it’s crucial to do plenty of research on various makes, models and signs

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of a rust or rot. Bryan Fiese, owner of the renovating and customizing company Motivated RV, says that many people buy airstreams they didn’t know were rotted out or rusted. “First thing we do is we look at the frame and make sure nothing rusted there,” Fiese says. “Then, we look for soft spots in the floor. Rot is usually in the back corners where water can get in, so it’s important to be thorough.” Fiese also points out that when it comes to buying airstreams especially, it’s a good idea to avoid “gutted” offerings. This is because gutted means everything has been stripped out — when, usually, you can salvage at least parts of the plumbing and electrical, saving you money in the long run.

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MAKE SURE YOU ARE PREPARED TO RUN INTO ALL SORTS OF UPS AND DOWNS AND ARE WILLING TO WING IT WHEN YOU HAVE TO.”

4. Get to Work

#vanlife. Fiese says that, many times, clients will come to them and ask to just take care of those big three issues: electrical, plumbing and structure — because once those are finished, that’s when the real fun begins. It’s no secret that customizing a look and vibe of anything is an exciting process, and customizing a van, airstream or RV is no exception. Just thumbing through the various social media and YouTube accounts devoted to customization, there is plenty of inspiration. Everything from finding unique material for furniture to selecting an aesthetically-pleasing color scheme and décor accents — it’s all up to you and your preferences. “Anyone who’s gone through the process will tell you, ‘You’re never really done with the last stage,’” Martemucci says. “There’s always something you want to add or a little detail to change, but that’s part of the fun.” Of course, it’s important to remember that, even though the #vanlife looks idyllic online, there are lots of challenges besides the actual process of renovation. Martemucci says that, just like with everything on social media, it’s only showing the highlights. “There will be lots of things you didn’t even think of, like how to manage your dogs when living in a confined space, or ventilation,” Martemucci says. “Make sure you are prepared to run into all sorts of ups and downs and are willing to wing it when you have to. In the end, when it finally all comes together both logistically and aesthetically, you will find a feeling of immense pleasure and accomplishment, she adds. “When I look at her [the van],” Martemucci says, “it’s amazing, that feeling of, ‘I did that. I did that all on my own.’” afm

Once you have your choice ready, it’s time to get to work. The major and most difficult aspects to renovating come from electrical, plumbing and structure. While there are tutorials online, be wary of the fact that nothing is as simple as it looks — and that all models are different. Fiese says that a common issue he sees is that people take off the shell of the airstream because they saw it on a video, but it ends up just being a waste of time. “We probably do 100 airstreams a year,” Fiese says. “Only about two of those do we ever need to take off the shell. It’s a rare thing to need to do.” Martemucci, who did every aspect of the build herself through research and videos, says that the biggest issue she encountered was realizing that her van was not the same as the ones found in online videos, so the process was never exact. Besides that, having started the project with no carpentry or electrical experience, Martemucci says the hardest part is believing in yourself and your abilities to figure it out and make it work. “It can be scary, especially when it comes to cutting holes in the van itself or installing certain pieces yourself,” Martemucci says. “But that doesn’t mean you can’t do it or that it isn’t doable.”

5. When to Seek a Professional

While doing it all without professional help can save a lot of money, make sure you’re being safe and researching every step of the way. If push comes to shove and you need to outsource the work, search for places like Motivated RV that specialize in all things

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WELLNESS AUTHOR

Shannon Dolan

BUILDING A BETTER SLEEP ROUTINE n Suffering from insomnia? Here are a few steps to catch some much-needed Zzz’s.

or optimal function and vitality in our bodies, sleep is often the overlooked and underappreciated component. According to neuroscientist, professor and author of the book, “Why We Sleep,” Matthew Walker states, “Sleep is Mother Nature’s best effort yet to counter death.” According to the CDC, one in three adults don’t get enough sleep (between seven to nine hours) on a regular basis. People often pride themselves in pulling all-nighters or going to bed late in order to complete work tasks. However, this is not conducive to long-term health. Harvard Medical School shows a correlation between lack of sleep and chronic health

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conditions like diabetes, high blood pressure and heart disease. If you identify as a person who is getting well under the recommended amount of Zzz’s, I highly advise introducing or prioritizing a bedtime routine. Shifts in diet, routine and environment can get you sleeping more soundly, which means you have a higher chance of warding off disease and feeling refreshed in the morning.

Sleep and the Gut

Nutrition not only plays a critical role in body function, but it also aids sleep patterns and cognitive function. Foods interact with the body through the microbiome in your gut. This microbiome is composed of bacteria that work to support the body, thus creating a healthy detoxification system. The gut has direct communication with the brain via the vagus nerve — researchers are still uncovering this fascinating and enigmatic connection. One interesting development has shown that there is over 400 times more melatonin produced in the gut than in the brain, therefore demonstrating that the amount of sleep you get could be directly correlated with how healthy your gut is. (For more info on how to heal your gut, read my article “Giving Back to Your Gut” in the November 2020 issue). There are foods that can also enhance this melatonin production, such as cherries, goji berries, eggs, milk, fish and nuts. Try sprinkling some cherries and goji berries on some organic Greek yogurt for a healthy after-meal dessert.

Magnesium

Another critical component to sleep is magnesium. Magnesium is necessary for hundreds of metabolic processes in the body, including relaxation. Consuming foods such as dark chocolate or cocoa, sea food, nuts, seeds, edamame and grass-fed meats can be extra beneficial as they are great sources of magnesium. However, be very careful not to consume chocolate or other foods that could possibly contain caffeine in the evening, as caffeine can trick your brain’s adenosine receptors. Your body builds up adenosine throughout the day, and it’s the chemical that alerts your brain it’s tired and time for bed. Another option is drawing a relaxing epsom salt bath which can help with magnesium absorption and relaxation. Working alongside nutrition is the nighttime routine you create to ease the process of falling asleep.

Winding Down

The first step is scheduling time to wind down. For example, if you know you need to wake up at 6 a.m., you should be in bed (and asleep) by 10 p.m. However, many people can’t immediately fall asleep right when their head hits the pillow. If you fall into that statistic, you may need an extra hour to relax and be in a good position for sleep. Here are some methods to help wind down: Dim the lights: Use soft lighting and turn off any unnecessary lights, as excess light exposure from electronics can throw off your circadian rhythm. The circadian

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rhythm is your body’s internal clock that determines our sleep and wake cycle — and it is directly linked to light exposure. Meaning, if you have excess light exposure in the evening, it can take you out of balance. Switch electronics to night mode. When it is time to sleep, use an eye mask or invest in blackout curtains to block out any lights in the room. Drop the temperature: The recommended temperature while you sleep is between 60-67˚F. The cool temperature helps lower your core temperature, which allows you to remain asleep. When the core temperature is elevated, it sends a wakeup signal to the body.

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Get organized: A busy mind is often the main culprit that interferes with a good night’s sleep. Before you wind down, write out a to-do list for the following day, as well as any thoughts that seem to be circulating in your mind repeatedly. Having a pen and paper near your bed to jot things down can also be helpful. A relaxed state is often when our creativity is at its highest. Having a place nearby to capture these thoughts can take the pressure off of recalling them the next day. Building a better sleep routine is all about consistency. Sleep and wake schedules are recommended to be the same time every day (including weekends) to improve your body’s circadian rhythm. Carving out time for these habits will be the backbone toward building a life of health and happiness. afm

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WELLNESS AUTHOR

Jarod Carter, PT, DPT, MTC

SELF TREATMENT TECHNIQUES n Hip or shoulder issue? Check out these DIY techniques from local PT, Jarod Carter, that may help ease the aches and pains.

im had been an avid runner for many years when he began noticing a tightening of the muscles at the front of his hip. When that tension eventually turned into pain and began limiting his mileage, he found his way to my clinic. For Jim, running wasn’t just about physical health and how he looked poolside, but it was also his stress release and competitive outlet. Limiting his mileage and not being able to train for the next marathon was not only unacceptable — it was downright depressing. His pain was primarily on the front and outside of his hip during

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the duration of his runs and eventually started hurting after his runs as well. In my evaluation, we found that his pain was reproduced by running in place and with deep squats. Before diving into hands-on treatment of the painful tissues, I taught him a self-treatment technique with a lacrosse ball that made absolutely no contact with those painful areas. Sixty seconds later, he stood back up, jogged in place, and his face absolutely lit up. “How did you do

that?! The pain is way better but we didn’t even touch where it hurts!” “I didn’t do anything, Jim. You did!” I answered. Lacrosse balls, foam rollers and other self-treatment tools can’t replace skilled hands and minds, but with the right guidance, it’s amazing what can be accomplished with do-it-yourself treatment. Ever have pain in your shoulder with overhead reaching or lifts and wish you could improve it on your own? Does your hip ever bother

you on runs or walks, and a 50% improvement would make a world of difference to you? In this issue, I’m going to explain some lesser-known techniques with a lacrosse ball that can provide relief for some common types of hip and shoulder pain, including the one I taught to Jim. There are quite a number of things that can be contributing to pain in these two areas, so please don’t think the DIY techniques presented here will be a complete solution or a replacement for seeing a qualified healthcare provider. However, in many cases they can provide nice relief and help you get through your workouts safer and more comfortably. If they provide relief but don’t make you 100% pain free, there’s a solid chance that a great physical therapist can get you all the way there.

Okay, let’s dive in and start with the hip.

As I hinted above, there’s a set of muscles in the hip that are often tight or in mild spasm when you have ongoing hip pain but often have no pain themselves. This set of muscles is called the “adductors,” and they run along the inner thigh, connecting to the pelvic bone at the groin area. When we perform a myofascial release technique to the adductors, it will often provide relief to pain located in different parts of the hip. Again, this depends on a number of factors, but if you have ongoing hip pain, this may be worth a try along with seeing a physical therapist to build out a comprehensive plan to address all the underlying causes of the problem. Although this article has photos, it’s still a little difficult to visualize the exact placement of the lacrosse ball, so I recommend you also

watch our video demonstrating this hip pain relief technique. You’ll need a chair without arms, or alternatively you could use a weight bench. Stand next to the chair and sit down on the chair facing sideways (which is why you need an armless chair). Drop your leg off the front edge of the chair, so the knee is pointing down towards the ground and you end up in a lunge-type position. You will then place a lacrosse ball between the inner thigh muscles (up close to your groin) and the front edge of the chair. The inner thigh (adductors) are essentially trapping the ball against the chair. These tissues will often be tender, and that’s okay. In fact, if they are tight and are a part of your hip issue, it would be uncommon for them to be completely pain-free when you push into them with the lacrosse ball. Now you will make very small, rotating movements of your pelvis to produce a massaging action on the muscles. You can move the position of the lacrosse ball to get different parts of the adductors, and try to find the most tender spots to spend some time working them with the ball. If this technique isn’t clear from the description and photos, the video at this page should help give the guidance you need. We’re also happy to speak with you over the phone or in the clinic regarding any hip issues you’re having.

Now for the shoulder.

Shoulder pain is one of the most common things we treat and, like the hip, can be caused by a wide variety of injuries, dysfunctions and imbalances. Especially with the popularization of CrossFit and heavy Olympic lifts, shoulder pain with reaching or lifting overhead seems ever more common these days.

Even if your shoulder injury involves an internal joint issue that wouldn’t be improved with these self-treatment techniques, it’s impressive how much pain relief can often be obtained by working on the muscles and soft tissues all around the shoulder. Instead of focusing on one set of muscles like we did in the hip, one of my physical therapists made a great video showing how to perform self-treatment myofascial release on all sides of the shoulder. Generally speaking, you will be performing these self-release techniques against a wall, working the tissues on all sides of the shoulder and also using movements of the arm while holding pressure on tender points. Let the video and the photos with this article guide you, and feel free to reach out to us if you have any questions. Give these DIY techniques a try, and let me know how they make you feel. afm Jarod Carter PT, DPT, MTC, is the founder of Carter Physiotherapy, where active people in Austin go to quickly recover from injury so they can keep playing their sport, exercising and enjoying life. Offering specialized, hands-on manual therapy as well as online telehealth treatment options, all sessions are one-on-one with a Doctor of Physical Therapy and designed to get you maximal results as quickly as possible. Jarod is also the author of two books and has helped thousands of healthcare providers around the world to create private practices offering the highest level of treatment and care. Jarod provides monthly resources and discounts specifically for Austin Fit Magazine readers here: www.CarterPT.com/AFM

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WELLNESS AUTHOR

Stephanie Kuehne, ACN, CHC

MEDICINE CABINET MUST-HAVES n If the supplements aisle leaves you overwhelmed, you’re not alone. Here are a few homeopathic musthaves to bring you natural relief to common symptoms.

aking the switch to more natural products can sometimes be a bit overwhelming when you don’t know where to start. To make things a little easier, one of the best places to start is your medicine cabinet. Here, we can discover more natural alternatives for what you already have. We’ll look at why the alternative is better and what it aims to target to provide you with a better understanding when looking for natural alternatives in general. Supplement Alternative: Magnesium Symptom Relief: Headaches, Migraines and Constipation Headaches/Migraines – These are common, “everyday”-type symptoms that we all need relief from every now and again. Instead of reaching for your usual over-the-counter remedy, try magnesium bisglycinate in 800mg. This works to dilate the blood vessels, which allows for better blood flow and circulation. Also,

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take a moment to listen to your body. Notice if you are holding tension, specifically in your jaw (i.e. clenched jaw or grinding teeth). If you are, try relaxing your jaw line — this will help relieve the tension you are feeling. Through lab work, we typically find that people who suffer from migraines tend to have lower levels of magnesium in their blood and tissues. Supplements may help reduce the frequency of migraines. Personal Experience: I used to be an avid CrossFit-goer and was working out pretty hard four to five days a week. Over time, I started to notice little flashes of light and pressure in my head accompanied by mild headaches — I could not find any relief from it. As I began taking magnesium bisglycinate in 1000mg, I found it began to relax me and ease the persistent head pressure. Fun Fact: We use this product in clinical nutrition for most neurological issues, including concussions! Low levels of magnesium have also been thought to be linked to biological actions in the body such as depression, mind and mood functions, as well as energy and sleep. Constipation – Magnesium citrate is an excellent option to help move your bowels. It usually takes 2400mg to get the bowels moving again, and you may need a little more depending on the level of deficiency you have. You can add extra if needed, but once you notice loose bowels, start lessening the dose a bit. Sienna is another great option to assist with constipation symptoms. This option does take a little bit of time with about 12 to 16 hours to begin its work. From the moment you take it, do not continue to take more if you do not notice a bowel movement. I recommend starting the dose at 1000mg. If your symptoms are more severe, now we’re looking at enema options, and you can find these kits available at your local drug store. Typically, water will be okay for constipation, but if you are looking for added benefits, a coffee enema will detox the liver and ease pain by dumping the portal vein which only takes 15 minutes. Bonus Tip: Add fiber into the diet! This is great for the digestive system and keeping you regulated. You can also add magnesium into your routine — you want to shoot for anywhere between 20 to 25mg daily into your diet. Supplement Alternative: Stinging Nettle Leaf 400mg, Albizia, Eye Bright, Quercetin 400mg Symptom Relief: Allergies For allergy relief, I recommend a Neti pot with salt and some colloidal silver for sinus infections. Typically

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n WELLNESS you’re going to need a minimum dose of 15 to 30 drops twice a day. This type of remedy is very effective, but you also want to look into what is the underlying cause. Typically, it is a histamine overload which may mean you’re probably in need of detoxification through the liver or kidneys. I recommend considering a liver detox, if needed. This usually involves a 14- to 21-day cleanse with herbs to help detoxify the liver. You may also want to consider removing three common types of food sensitivities that cause inflammation: gluten, dairy and nightshades. The cleanse should consist of whole foods such as meat, vegetables, good fats and healthy, starchy carbs such as butternut squash, squash, carrots, root vegetables, etc. Supplement Alternative: Turmeric Magnesium Bisglycinate, Massage Gun, Infrared Sauna, White Willow Bark Symptom Relief: Sore Muscles Magnesium bisglycinate (aren’t you loving how versatile this product is?) – Clinical nutritionists joke around and call this supplement nature’s muscle relaxer. The reason is that, when patients are put on this product, it will physically relax their muscles. For soreness, you want to aim somewhere between 500-600mg. Infrared Sauna – Shoutout to Hotworx of Lakeline in Austin! This is where I like to go to relieve my muscle aches. The benefit of an infrared sauna is that it penetrates three inches deep into the musculoskeletal structure and can help to relieve pain in joints and muscles. One might notice this effect almost immediately upon leaving the sauna. You typically need to spend 20 to 30 minutes to notice the results and ensure you have a light or glistening sweat on your face. White Willow Bark – This is also a great option to ease sore muscles and is actually considered nature’s aspirin!

There are many things that can help with this issue. The latest trend is utilizing a massage gun, which can break up lactic acid in your muscles and relieve tension — a great invention for sore muscles! I highly recommend this product if you are experiencing neck pain, trap pain, low-back pain or leg pain. Turmeric in 200-300mg naturally decreases inflammation and restores the body to homeostasis, aka balance. This is wonderful to take post-exercise or with the onset of feeling soreness in your muscles, and it works best when taken consistently. I recommend taking this for at least three months.

Supplement Alternative: Activated Charcoal & Digestive Enzymes Symptom Relief: Upset Stomach If you experience gas and bloating, charcoal and digestive enzymes are a go-to! If you tend to feel an aversion when you eat meat, such as “too full” or nauseous, try to keep some hydrochloric acid on hand. This is an enzyme that helps break down protein, therefore allowing for better absorption in the bloodstream and more adequate lab values.

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Supplement Alternative: Bentonite Clay Symptom Relief: Diarrhea Bentonite clay – Okay y’all, this stuff is pretty amazing! I suggest starting with two tablespoons and wait a few hours. If diarrhea has not stopped, try another two tablespoons. This works to solidify liquid matter in the intestines and can also aid in healthy bowel movements while removing toxins at the same time! Anytime a patient or I have experienced diarrhea, we will use this product for quick relief. In the case of diarrhea, it’s imperative to find a quick solution because you are losing electrolytes. A lot of over-thecounter medications can be toxic due to the added chemicals, flavors and colors. Fun Fact: An added benefit of bentonite clay is that it also absorbs toxins from the colon. In the “natural world,” we refer to it as a binder, meaning it binds to external toxins and helps to excrete them in your bowel movement. No detox symptoms either! We love pointing people in the direction of natural alternatives, but an important concept to remember is that diet plays a huge role in feeling better and recovery. Removing food sensitivities from your diet makes a world of difference. You can get tested via IGG blood tests, your allergist or with a functional medicine practitioner. The most common food sensitivities to keep in mind are dairy, gluten, soy, corn, beef, peanuts, white sugar and nightshades (white potatoes, chili peppers, paprika, spicy foods, jalapeño peppers and eggplant). afm

Activated charcoal at the dosage of 1200mg may also be helpful! This charcoal is created by heating common charcoal to make it more porous. The extra spaces in the charcoal trap gas molecules, reducing the gas that causes bloating. Supplement Alternative: Bitters Symptom Relief: Gas and bloating That’s right, the item you can add into your alcoholic drinks can actually assist in relieving bloating. Next time you find yourself with a bloated stomach after enjoying a night out, try ordering seltzer water with bitters (it’s a secret trick)!

Stephanie Kuehne, A.C.N., is a clinical nutritionist who has been treating patients through a holisticfocused care approach. Currently, she owns Ooh Wow Nutrition and, with her own personal experience with weight, hormone imbalance and cystic acne, helps her patients utilize functional nutrition and believes that nature is the medicine cabinet we all should utilize more often. Stephanie enjoys trying new workout experiences and considers herself and her husband (who is a chiropractor) to be self proclaimed “health geeks!”

Supplement Alternative: Ginger Symptom Relief: Joint pain such as knees, hips, shoulders, etc. Also a great component to add to your diet, ginger is known to increase circulation in joints. It can be taken as an herbal supplement, and it is best to aim for around 200mg. The anti-inflammatory properties of ginger can also help relieve pain and improve joint function in people who have arthritis. Compounds in ginger function as a COX-2 inhibitor, which is similar to how common arthritis medications work to relieve pain. Fun Tip: An added benefit of ginger is that it helps with digestion. If you’re feeling indigestion or gas and bloating, you can give ginger a try at the same dose to relieve your symptoms.

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WELLNESS AUTHOR

Debbie Kung, DAOM, LAc

ACUPRESSURE: PRESS HERE TO FEEL BETTER

cupressure, a more subtle form of acupuncture, is based on the idea of Qi (energy life force) circulating the body. When your Qi circulates and flows smoothly, you are healthy and wellbalanced. However, when the Qi flow becomes “stuck” or “weak,” resulting in uneven Qi flow, that’s when ailments begin to occur. Because Chinese medicine is a holistic medicine — meaning the practice is focused on the idea that the mind, body and spirit are connected — acupressure can positively ease peaky ailments, anywhere from migraines to infertility to some chronic diseases. Acupressure takes away the same idea of acupuncture: there are specific points on your body that (when combined with others) help to relieve pain, lower inflammation, boost Qi circulation and help you feel better. In fact, acupressure points are acupuncture points — the only difference is that you’re not using a needle but, instead, massaging that specific point for treatment.

n Learn a few points on the body and how acupressure can lead to relief.

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By massaging or pressing down on these points for several minutes regularly throughout the day, acupressure can improve your overall, general health as well as target ailments you might be suffering from.

Benefits of acupressure include:

• Boosts circulation (no more cold hands and feet!) • Improves digestion • Leads to more energy • Enhances sleep quality • Improves mental clarity • Regulates menstruation and its symptoms • Lowers blood pressure • Relaxes tight muscles and fascia • Assists in reducing pain during labor • Expedites the healing of injured joints • Reduces overall body pain and inflammation. • And the best part — it boosts the overall feeling of calmness and centeredness.

For better complexion of the face, my go-to is Large Intestine 4. Located between the thumb and index finger at the highest bulge of the muscle and approximately level with the end of the crease. This multifunctional point helps boost blood flow to the face (which carries nutrients) creating an improved, nourished face and skin. This point is also used for any head or neck issues such as headaches, TMJ and neck pain. For better sleep, there’s a point located halfway behind the ear lobe and the base of your occiput called Anmian. Massaging this area prior to bedtime can induce a more peaceful sleep.

What different things can we target with acupressure? I love using acupressure for those who are needlesensitive or afraid of needles or for small children. It’s safe to use on almost everyone. In my practice, I also use it often for issues such as anxiety/stress, poor sleep and poor digestion. You can even use it on the face when wanting to improve facial toning and blood circulation. Facial acupressure is like natural botox; it relaxes the facial muscles so they appear plumper and more lifted. Plus, it’s free — and you can do it anytime you want.

How many times a week can one benefit from acupressure?

Like many other healing practices, acupressure is most successful when performed several times a week. While it depends on the severity of the ailment, I normally would recommend four to six times a week, twice a day. It seems like a lot, but you have to remember the human body doesn’t heal overnight. Acupressure works with your body’s natural healing process. That’s why you want to do it often — and regularly — until you feel and see relief. afm

5 Acupressure Points To Practice on Yourself for Better Health

For stress, my go-to is a point located near the third eye, between the eyebrows. It’s a point called yintang. By pressing it, it can activate your prefrontal cortex of the brain which dictates cognitive behavior, decisionmaking, emotions and attention span. It will naturally calm you down. This works especially well on children and pets. For better digestion, I use a point called Stomach 36. It’s located a few inches below the kneecap anterior to the fibula bone. Massaging this point will improve and regulate digestion and even help boost your immune system as well. (Gut health = immune health) For energy, Ren 6 is the best point to use. The Daoist monks recognized this point to not only stimulate more energy for the body, but also to boost libido. It’s located right underneath the belly button, about two fingers breadth below.

Debbie Kung, DAOM, LAc., is a Board-certified NCCAOM-licensed Doctor of Traditional Chinese Medicine. Kung practices TCM modalities such as acupuncture, herbal remedies, Gua Sha, cupping, auricular acupuncture, specializing in stress management, cosmetic facial rejuvenation, pain management, Lyme disease, fertility treatments/IVF support, Bell’s palsy, esoteric acupuncture, sports medicine acupuncture and the battlefield/NADA protocol. Kung is currently practicing in both Austin, Texas, and New York City. IG: @kung_acu

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

FITNESS AUTHOR

Emily Effren

PHOTOS

From Amazon

FIT FINDS FOR YOUR SMALL FITNESS SPACE n Body workouts are always a good idea, but take your home fitness to the next level with these essentials.

ven after a year, we are all still in the ring and up against COVID-19. While some of us have mastered going to the grocery store sans anxiety and are accustomed to normal outings like restaurant dinners and shopping again, some of us are still wary of gym fitness. Over the last year, millions of people made the switch to getting in their daily sweat at home. This was seen in constant backorders of gym equipment and the spike in key stocks like Peloton Interactive, Apple, Nautilus and Lululemon Athletica. While it can take some time to curate all of the items on your workout wishlist, we’ve rounded up a few small ones to get you started and get the most bang for your buck (and are hopefully no longer on backorder):

APRIL 2021

A T R UST Y BLUE T O O T H SP EAK ER You know that feeling when you’ve just guzzled down your preworkout, you walk into your gym space, ready for a great workout and … your music is missing, and playing it off of a phone speaker is simply won’t cut it. Think about investing in a bass-worthy bluetooth speaker to leave around your home gym so you’ll never have to worry about sub-par tunes again (pun intended).

TRX SU SP E N S I O N T R A INE R SYS T E M You’ve got your bodyweight to work with — why not use it? To install, all you need is either a door frame, tree or any kind of structure to hang the straps on. With these, you can easily set them up in your home or apartment and use your own bodyweight to push or pull. Simply reposition your body to adjust weight for a harder or easier set.

P ILAT ES R IN G Here’s another easily stowed away piece of equipment. Pilates rings can be used for leg, chest and arm workouts by simply pushing on the padded material on either side of the ring. Make sure your posture is correct, and know that slight changes can intensify your workout quickly!

BOO TY BA N DS There’s resistance bands … and then there’s booty bands. If you think these are only for women, think again! This booty-blaster band will get you sweating after one set. These resistance-specific bands are created with a thick, durable material, designed to take your leg workout up a notch. Thicker and wider than typical resistance bands, booty bands are great if you’re looking to build those glutes.

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n FITNESS

EX ER C ISE BALL If you’re looking for a slow burner, try using an exercise ball like this one during your next workout. If you can walk out to your garage and pick up a basketball, that would suffice. However, exercise balls like this one come in different sizes and are specifically designed to be soft and graspable for movement that requires the ball to rest in between joints, if needed. Look up a yoga or pilates set with a ball, and hit the mat for a calorie-blasting workout.

A N KL E / WR IS T W E IG H T S Gone are the days of ugly ankle weights. In 2021, you can find aesthetically-pleasing and chic ankle and wrist weights that come in a variety of colors. Up your daily exercise game with a few extra pounds around your ankles or wrists for a full-body workout during your daily activities.

APRIL 2021

MULT I-WEIG H T K E T T LEBELL Say goodbye to housing three to five kettlebells and say hello to one of the fitness industry’s latest (and coolest) pieces of workout gear: a multi-weighted kettlebell. This kettlebell by Bowflex can give you weight from eight pounds all the way to 40 with six different settings. Simply turn the knob to adjust to your desired kettlebell weight and get started with your set.

GL I DI N G DI S KS These disks may seem like a small, slim product with limited functionality, but don’t be fooled — these disks pack in a punch. If you’re completing your sweat sesh in a small space, these small disks are easy to store and work on both wood flooring and carpet. Simply purchase these, look up a free workout on YouTube and you’re all set! These disks can be used for almost any kind of workout including abs, balance, mobility, leg workouts and more. Warning: they are slippery! Get ready for a tough workout.

MO BO MAX One part of fitness many often forget about? Mobility. With the MOBO MAX, you can work to release muscle tension and improve fascia health. Instead of finding spots for many mobility tools, simplify your mobility workout with one MOBO MAX that does it all: front hip, chest, trap, foot, glute, hamstring, calf, quad, head and neck release. Enhanced mobility is known to lower risk for injury in addition to improving posture — so it’s always a good idea to include a device like this in your routine.

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

FITNESS AUTHOR

Sadie Flynn

PROGRAMMING 101: THE FORMULA FOR A GREAT WORKOUT n Build a better workout anytime, anywhere, with anything.

APRIL 2021

f the last year has taught us anything, it’s how important fitness is to our overall health and wellness. For more reasons than just physical, moving our bodies does wonders for our mental and emotional health, too. But if you’re like the millions of people across the globe who have made at-home or outdoor workouts their primary means of fitness for the better part of a year — or perhaps you were one of the many folks who scramble-bought the last set of rubber coated, 8-pound dumbbells in a random corner of Marshall’s but still don’t really know how to incorporate them into your living room routines — it’s time we took a

short course in how to program workouts so they stay interesting and keep us moving toward our goals. Whether you’re just trying to get your blood flowing, or you’re pursuing a specific goal or simply doing what you can with what you have, here are three quick tips to consider when programming workouts for general (not sport-specific) fitness:

First: Decide Your Stimulus

Not every workout needs to (or should) be a long, grindy burner. And some days, our bodies might just be telling us that something longer than 15 minutes just isn’t in the cards. So, before you figure out what movements you’ll be doing, decide first how long you want to work out. Generally, you can break your workouts up like so: • Light, short and sprinty: 10 minutes or less • Medium and moderate: 12-18 minutes • Heavy or long and paced: 20 minutes or more

Next: Establish Your Modalities

In CrossFit, there are three modalities from which to program a workout. And depending on what is available to you, you might have options here: • Monostructural or metabolic conditioning: In other words, the things that will spike your heart rate and build aerobic capacity. • Gymnastics: In CrossFit Land, gymnastics movements are categorized as anything you can do with just your body/bodyweight, pommel horse or not. • Weightlifting or weight training: Although this is commonly thought to just be barbell work, weightlifting, in this case, can include any weighted objects and resistance bands. There’s no wrong one to choose here; it simply depends on your available time and desired goal for the workout. Some days might look like all monostructural (going for a run); some days you might have more time and energy, so a max-effort front squat might sound fun; or perhaps you’re on the road and all you can muster is what you’ve got on your person, so burpees are on the menu. Or, get wild and do a combination of all three. The beauty of this structure is that it is constantly varied, and intensity is entirely up to you.

in a workout is to organize it by a push and a pull. • Push — anything that requires you to push either yourself off of things, or push things off of or away from you. Pushing movements predominantly work everything going on in the front of your body (think: pecs, quads, core, biceps, etc.) and include these fan favorites: - Push-ups - Burpees - Presses - Squats - Thrusters - Wall balls - Lunge - Plus many more • Pull — anything that requires you to pull yourself up or onto things, or pull things into you. Pulling movements predominantly work everything going on in the back of your body (think: glutes, hamstrings, calves, lats, triceps, etc.): - Pull-ups - Deadlifts - Rows and rowing - Rope climbs - Kettlebell swings - Plus, again, many more

Finally: Pick Your Movements

There are, literally, thousands upon thousands of different movements you can incorporate into your workouts. For first-timers (and even experienced athletes!), that can feel wildly overwhelming. The easiest way to narrow down what you want to work on

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n FITNESS

Five Sample Workouts

If you read none of the above and have scrolled straight here to get to the goods, I don’t blame you. Without further adieu, here are five workouts with varying stimuli, modalities and equipment. For funsies, see if you can identify the push/pull and apply the relevant modality!

Workout #1

For time: 2:00 Run 2:00 Walking Lunge Repeat until 1 mile has been run. Say goodbye to your legs.

Workout #2

• Compound — I sorta made up this category to include some movements that actually can incorporate both a push and a pull (or both an anterior and posterior burn) in one fell swoop: - Cleans - Snatches - Muscle-ups - Busters - Toes to bar - Jumping rope - Running - Plus, you guessed it, many more

Every minute, on the minute for 30:00: 2 Man-Makers Starting at 0:00, perform 2 man-makers. When you finish, rest the remainder of the minute until the next minute begins. The goal is to work AND to rest.

Workout #3

For time: 50-40-30-20-10 Double-Unders Sit-ups If you don’t have double-unders, do double the amount of single-unders (what CrossFitters say instead of “jump rope”).

Not every workout needs a specific push and a pull, but it’s a great place to start if you want to make sure your workouts are balanced while also staying varied. afm

Workout #4

Sadie Flynn is a CrossFit Level 2 trainer and former collegiate athlete with a penchant for power lifts. As a new mom, Sadie is deeply passionate about pregnant and postpartum fitness and wellness and works hard to help women take care of their bodies before, during and after birth. When she’s not coaching at CrossFit Renew or forcing her 90s alternative music beliefs upon you, you can find her somewhere outside with a beer, her husband, two dogs and their rambunctious toddler.

APRIL 2021

15:00 AMRAP (As Many Rounds As Possible): 5 Pull-Ups 10 Push-Ups 15 Air Squats If you don’t have the means to do a pull-up, try YTWAs as an equipment-less option.

Workout #5

5 Rounds for Time: 21 Dumbbell Deadlifts 15 DB Hang Power Cleans 9 DB Shoulder to Overhead Pick a heavy weight to use for the dumbbells. The shoulder to overhead can be any variation shown in the video. If you are a more experienced athlete with access to a barbell, you can do this workout with a moderately heavy barbell, too.

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FITNESS AUTHOR

Monica Brant

KICK MO’S BUTT APRIL 2021

at Rogue American

n Bet these

moves aren’t part of your normal workout routine (yet)!

ontinuing our quest to explore open and available training facilities in the Austin area, this month, we ventured over to Hudson Bend for a unique training experience for our April KMB feature. We like to call it “Kick Mo’s Butt” since that’s what I am going for … I mean, who doesn’t want that feeling of complete or close-to-complete failure at the end of a great training sesh? Well, I definitely received a booty-kicking at Wes Whitlock’s functional outdoor gym next to his Rogue American compound, complete with a storefront and podcasting room. Since I used to live only a few minutes away from the location, I was eager to visit. It had been a minute since he invited me to come train and, while contemplating our next KMB feature, I had to inquire with Wes if we could make it happen. As a retired Marine, Wes owns and operates a clothing line, Rogue American Apparel, and Invader Coffee, a coffee company. Outside of the building stands a few shipping containers placed together: an outdoor gym, which is free to all veterans, law enforcement officers and supporters of the business. I had quite a bit of anticipation for the workout, as it was supposed to happen in February but was postponed due to the freeze. I knew I was in for a treat and certainly looked forward to the intense session. It has been a while since I performed anything like these training techniques. After a brief warmup, Wes spilled the beans (not coffee beans) on what the workout had in store: 1. One-arm, off-balanced Farmer’s Carry with a kettlebell 2. Conan Wheel: front carry/walk 3. Heavy partner sled pulls WARM UP 4. Car deadlift partner (1970 Chevelle) 5. Stone lift: Wes wanted me to toss the 90-pound stone over my back after picking it up — that will have to come next time. Picking it up was one thing; tossing it over my back was a completely different feat, at least for that day. (I would like to try another day, though!) 6. Ropes: single arm 7. Rope jumps

8. Giant truck push: Wes and I were able to push it one way which just happened to be a slight downgrade ... but we had to enlist three people to help push it back up the slight uphill grade — maybe a 50-foot push. 9. 800-pound partner tire flip

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

n FITNESS 10. Rifle sprint training model All and all, I enjoyed the different elements and tests of strength. If I still lived in the area, I would make this training at least once a week to gain strength and challenge myself differently. It was certainly an intense session, and yes, I did get my butt kicked! Following the workout, I was still able to move well and exercise the next day, so I believe it was a terrific stimulation to my muscles and good for the mind to be pushed in this intensity. After all, there were a few dizzy moments after the heavy lifts that made me feel like I was 50 pounds lighter on my feet, too! I recommend all Austinites check out Rogue American and Invader Coffee (if you are a coffee fan, you will love this line!), and be prepared to get a session in after some shopping. Side note: This was not part of the workout, but I was allowed a chance to drive the giant Transformers-inspired truck! Rewards of hard work, I suppose. On the short drive, we stopped by a very dear friend’s home where she, her husband and their two sons (high school and collegeaged) all love large trucks, so that was fun to surprise them with this big truck show! Be sure to head over to Rogue American and give the gym a go — and let him know Mo sent ya! Enjoy … and take your time to warm up properly! Stay fit, love life and God bless! afm

STONE LIFT

PARTNER SLED PULLS

APRIL 2021

ARE YOU AN EXPERT IN MEDICINE, NUTRITION, FITNESS OR OVERALL HEALTH AND WELLNESS? ARE YOU PASSIONATE ABOUT SHARING YOUR EXPERTISE WITH OTHERS? DO YOU LOVE TO WRITE?

WE WANT TO HEAR FROM YOU! AFM is in search of regular expert contributors for our monthly issue. If interested, please contact editorial@austinfitmagazine.com to further collaborate.

CALENDAR APRIL 2021

Submit your event online at austinfitmagazine.com

Events PHOTO COURTESY OF STATESMAN CAP 10K

*Dates and Times are subject to changes or cancellation. Check event websites for more information.

STATESMAN CAP10K Austin, TX AP RIL 11

APRIL 2

APR I L 6 - 2 5

A P R I L 10 - 11

Comedy Open Mic: “Better Luck Next Time”

The Office! A Murder Mystery Parody

Austin Flea

Every Friday, Shakespeare’s Pub hosts a fun, laughter-filled night with a unique comedy open mic. Starting at 7:30 p.m., hear local comedian hopefuls for free and get your giggles out. Visit their website to find the QR code to sign up if you’re not too shy! APRIL 3

Josh Abbott Band

Fans of folk and country will be geeking out that the Texas ensemble, Josh Abbott Band, is making their way to Austin. Their performance will take place at the famous Nutty Brown Cafe & Amphitheatre! Get your tickets now as space is limited due to reduced capacity.

APRIL 2021

Want to help solve a mysterious murder in Scranton? The Paramount Theatre is hosting an immersive experience where individuals get to walk around and find clues to help solve an Officethemed murder mystery. Start times are staggered in 30-minute intervals, and your group can have up to 35 team members. APR I L 7

75 Cent Wings Wednesday

If you live near Round Rock, Pizza Delight is hosting 75 Cent Wings Wednesday. Starting from 10:30 a.m. until 9 p.m., enjoy the many flavors of bone-in or boneless wings by this veteran-owned restaurant. This special is only available through curbside and includes free carrots, celery and choice of ranch or blue cheese dressing.

Starting at 10 a.m. at the Austin Beer Garden Brewing Co., the Austin Flea is hosting their monthly market. It includes local vendors that sell vintage artwork, jewelry, home decor and so much more. Shop quality, local products & support local businesses. A P R I L 11

Statesman Cap10K

What better way to kick-start the spring season than participating in the virtual, 44th annual Statesman Cap10K benefitting Marathon Kids? The race is set to be held virtually and offers unique training routes in the weeks leading up to the race. Check out their website to learn more and get registered!

AP RIL 16 -17

Moontower Comedy Festival

Get ready to get your laugh on for weekend one of the 9th annual Moontower Comedy Festival featuring Paramount and Stateside headliners. Acts include Nikki Glaser, Chris Fleming and Todd Barry. Don’t miss out on this iconic night in comedy! AP RIL 22

Red NOT Chili Peppers

Love the Red Hot Chili Peppers and live music? The tribute band, Red NOT Chili Peppers, is officially performing at Antone’s. The show is limiting their capacity to 20%, so reserve a table now! AP RIL 23-24

Donnell Rawlings

Headlining at Vulcan Gas Company, Donnell Rawlings will be sure to provide you unstoppable laughter. He is known for his numerous appearances on Chappelle’s Show and his hilarious podcast, The Donnell Rawlings Show. A must-see event for all comedy buffs! AP RIL 25

Cocktail Creation & Mixology 201

The Roosevelt Room is hosting a master class for those looking to up their cocktail game. The class will teach new recipes and refined techniques in order to craft the perfect happy hour beverage. This probably goes without saying, but you must be 21 or over to attend. AP RIL 28

PVRIS

The alternative pop-rock band PVRIS is composed of vocalist Lynn Gunn, guitarist Alex Babinski and bassist/ keyboardist Brian MacDonald, and they’re scheduled to perform from their rescheduled date in 2020. Check out this up-and-coming band to hear their unique, vibrant sound.

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AP RIL 30

Keith Sweat

The soulful R&B singer and songwriter, Keith Sweat, is finally coming to ATX! After his concert was postponed twice last year, he is now scheduled to perform in the HEB Center in Cedar Park. They will also be following COVID-19 protocols at the event in order to keep everyone as safe as possible.

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CALENDAR A P R I L 2021

Submit your event online at austinfitmagazine.com

Rides & Races *Dates and Times are subject to changes or cancellation. Check event websites for more information.

APRIL 17

Longhorn Run Austin, TX APRIL 17

The Game

Columbus, TX APRIL 18

Cedar Park Half Marathon & 10K Cedar Park, TX

MAUDIE’S MOONLIGHT MARGARITA RUN

APRIL 23

Pandora’s Box of Rox Trail Run

THRU M AY 21

Burnet, TX APRIL 23

VOGO - Volunteer One, Get One Pflugerville, TX APRIL 24

APRIL APRIL 2

Hells Hills Trail Run Smithville, TX APRIL 3

Dash to the VTO San Antonio, TX APRIL 10

Blue Bell Fun Run Brenham, TX

The Color Run Austin

APRIL 11

Head For The Cure 5K Austin, TX

APRIL 24

The World Famous Tri Doc 5K/10K

APRIL 11

Cedar Park, TX

Cap10K

Austins, TX

APRIL 24

2021 Dash 4 Donuts

APRIL 11

Bluebonnet 5K/10K Run Burnet, TX

San Marcos, TX APRIL 25

APRIL 11

SARR Mission 5K/10K San Antonio, TX

APRIL 2021

Austin, TX

Austin Marathon, Half Marathon & 5K Austin, TX

APRIL 25

The Stampede 30K/10K Fredericksburg, TX APRIL 25

Siesta Half Marathon San Antonio, TX APRIL 25

2021 Cal Tri Austin Pflugerville, TX

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Cinco De Mayo 5K/10K Run Lockhart, TX

– Improves Immune System

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– Releases Built Up Toxins

Superhero Dash 5K

– Boosts Nitric Oxide [Dilates Blood Vessels]

Seguin, TX M AY 4

SARR May the 4th Be With You 4-miler

– Provides Relaxation + Recovery

M AY 8

– Improves Sleep + Overall Health

San Antonio, TX

Texas Switchback Trail Race Johnson City, TX

– Burns Calories + Promotes Faster Cell Regeneration [Anti-Aging]

M AY 9

Wings for Life App Run Austin, TX M AY 9

Run This Mother 5K San Antonio, TX M AY 1 4

Spartan Race Austin Burnet, TX M AY 1 6

Sunshine Run Austin, TX

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INTRODUCING

The Fit Wire AFM’s daily coverage of health and fitness in the Austin community

#keepaustinfit

KEEP AUSTIN FIT

Austin Fit Magazine April 2021: The DIY Issue

Articles inside

How to Build a Healthy, Balanced Menu

Brew Your Own Kombucha

Health Benefits of Ginger Tea

The Subtle Art of Rejuvenating Your Sad Desk Salad

Growing Your Garden

The Upcycle

A Beginner's Guide to At-Home Composting

DIY Ice Baths for Newbies

How to Zen-ify Your #WFH Space

Do It Yourself: Home Gym Edition

Taking to the Road

Build a Better Sleep Routine

Self Treatment Techniques

From the Director

Medicine Cabinet Must-Haves

Acupressure: Press Here to Feel Better

Fit Finds for Your Small Fitness Space

Programming 101: The Formula For a Great Workout

KMB: Rogue American