DEC 2021
WE ASKED. YOU VOTED.
A Night Out With a Local
Austin-Based Wellness Products
All About Float Tanks
Love is now bigger than ever. Get a great vehicle and support a great cause. With every new Subaru purchased or leased November 18 through January 3, Subaru will donate $250 to your choice of charities that benefit your local community.[1] 2021 Charity Partners
2021 SUBARU
CROSSTREK
PREMIUM
NHTSA 5-Star Overall Safety Rating.3 Best Resale Value in its class for two years running, according to Kelley Blue Book.4 97% of Subaru Crosstrek vehicles sold in the last 9 years are still on the road today, more than Honda CR-V, Toyota RAV4, or Jeep Compass.5
$
289
6
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Lease Signing
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2021 SUBARU
ASCENT
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Choice of second-row bench seat or captain’s chairs SUBARU STARLINK ® Safety and Security 4G LTE Wi-Fi capability
$
399
2
PER MONTH LEASE/ 36 MONTHS/12,000 MILES PER YEAR
$3,005 Down Payment $595 Security Deposit $399 First Month’s Lease Payment $3,999 Total Due at
Lease Signing
MCB-12
AUSTIN SUBARU 7
1 Subaru will donate $250 for every new Subaru vehicle sold or leased from November 18, 2021 through January 3, 2022, to four national charities designated by the purchaser or lessee. Austin Subaru will donate an additional $50 to Austin Pets Alive! here in our community for each sold or leased vehicle. Purchasers/lessees must make their charity designations by January 31, 2022. The four national charities will receive a guaranteed minimum donation of $250,000 each. See Austin Subaru for details or visit subaru.com/share. All donations made by Subaru of America, Inc. 2MSRP $38,049. This close-ended lease available to wellqualified lessees. Total monthly payments = $14,364. 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. 3Government 5-Star Safety Ratings are part of the National Highway Traffic Safety Administration’s (NHTSA’s) New Car Assessment Program (www.SaferCar.gov) 4 Vehicle’s projected resale value is specific to the 2020-2021 model years. For more information, visit Kelley Blue Book’s KBB.com. Kelley Blue Book is a registered trademark of Kelley Blue Book Co., Inc. 5 Based on Experian Automotive vehicles in operation vs. total new registrations for MY2012-2020 as of December 2020. 6 MSRP $26,028. This close-ended lease available to well-qualified lessees. Total monthly payments = $10,404. 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. 7 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.
the heart of Discover Austin’s Own Nulo Pet Food
pet food. Find a Local Store at Nulo.com
From the Director I thought I would be where I am now, I definitely would have laughed out loud. If I’ve learned anything from this past month of transitioning into my dream role of a Director of Content, it’s that we really are all in this together (and yes, I am quoting “High School Musical”). Even as Monica was training me in the remaining weeks she had in Austin, I felt a connection with her as two people who just love writing and putting together a publication for the Austin community. And this connection stretches far beyond the camaraderie of teammates who want to deliver and provide for the Austin Fit Family — it goes to you, the family, as well! After two years of hardship, the push and pull of COVID-19, politics and everything in between, we finally made it. Now, we stand together as an Austin community ready to turn the page into what this new year has for us. Whether you’re a prized nutritionist, a yoga fanatic, a fitness maniac, a mental health advocate, a wellness guru or you’re just the everyday person looking for ways to stay fit and healthy, you belong here! For this issue, we’ve got loads of Best Of goodies just waiting for you to unpack. But keep in mind, the intention behind it goes beyond showcasing local superlatives and highlighting the best coffee shops or physical therapists. No, this is a space we really get to live out the idea that we’re all in this together. The Austin Fit Family is one that supports one another, in the good, the bad and the ugly. I’ll never forget my first few weeks on the job, not really sure how I got here but happy that I did. I scheduled a time to meet over Zoom with my editorial team – Jackie and Amanda. We spent a good amount of our time together just giggling over the fact that all three of us may be new to these roles we were stepping into, but we were going to figure this out together. So as we wrap up this past year and move into 2022, let’s really press on through this newness, lean into the change and walk alongside one another because we’re truly better together.
THIS YEAR IS A NEW LEAF TO TURN, AND WE’VE BEEN TRAINING TO LIFT IT.
F
or the past few months, Austin Fit Magazine has been graced with the presence of Monica Hand – the previous Director of Content. In her brief time in this role, she pursued enticing stories all while managing a team of writers and prepping for publication. Though we never got to work alongside each other, I admire the tenacity she had for the field as well as her heart for the team, writers and interns with whom she worked closely. Now, she’s left to pursue teaching in Japan – which is such a dream – and she’s passed the baton to me. I’m excited to step into the shoes she left to fill, and they’re pretty big shoes! If you had asked me a few months ago if
DECEMBER 2021
Keep Austin Fit,
Landry Allred
DIRECTOR OF CONTENT
4
PHOTOGRAPHY
Exposure
PHOTOGRAPHER JOURDAN LAWS CrownedVisuals.com M O D EL : Natasha Olano @vivir.con.pasion
Want to possibly be featured in AFM? Email your work to afmteam @austinfitmagazine.com!
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AU S T I N F I T M AG A Z I N E
December 2021
THE GOOD STUFF
FLOATING TO FEEL BETTER
40 AFM 2021
66 AMBASSADOR’S CORNER:
GIFT GUIDE DECEMBER 2021
50
LIFESPRING CHIROPRACTIC 6
Contents
HIGHLIGHTS
Letter from the Director 4 | Digital Content 8 | Ambassador’s Corner 66 | Events 68 | Rides and Races 70
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LIFE ACCORDING TO A VEGAN ATHLETE
46
EMBRACE THE YIN THIS WINTER
58
KICK MO’S BUTT: TAILORED HEALTH & FITNESS
NUTRITION
Recipe of the Month: Roasted Chickpea Salad 10 Balancing Fitness and Figgy Pudding 14
LIFESTYLE
WELLNESS
A Night Out With a Local 18 Get Well With These Austin-Brands 22
InBody Scans 101 42 Floating to Feel Better 50
7
FITNESS
Pandemic Fitness Trends That Last 54 Workout of the Month: TLS ATX 62
AU S T I N F I T M AG A Z I N E
AUSTINFITMAGAZINE.COM We’re more than just a monthly publication. Join us online and on our social networks to see the additional awesomeness we’re up to. austinfitmagazine.com
9 WAYS TO REDUCE STRESS DURING THE HOLIDAYS
LIFESTYLE
Five Relationship Tips for the Holiday Season
DECEMBER 2021
WELLNESS
What is Seasonal Affective Disorder?
8
FITNESS
Top Six Running-Related Things
CEO | LOU EARLE PUBLISHER | LYNNE EARLE CTO | DREW TERRY
#KEEPAUSTINFIT Follow us on Instagram: @ AU S T I N F I T Tag us or use the hashtag #KeepAustinFit for your post to be featured.
DIRECTOR OF CONTENT | LANDRY ALLRED ART DIRECTOR | BEN CHOMIAK PHOTOGRAPHER | BRIAN FITZSIMMONS MARKETING DIRECTOR | AMANDA BOURESSA EDITORIAL ASSISTANT | JACKIE BOCANEGRA CONTRIBUTING WRITERS Meagan Germaine, Katerina Cotroneo, Krista Large, Jessica Tranchina, PT, DPT, Isabel Meijering, Sarah Leahy, CPT, Monica Brant, Sydney Torbai INTERNS Habraham Arellano, Allison Drinnon, Jacqueline Knox, Alexie Rendon, Aja Webber
GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES lynne@austinfitmagazine.com 512.608.8554 EDITORIAL SUBMISSIONS austinfitmagazine.com/article-submission fitfocus@austinfitmagazine.com EVENT LISTINGS austinfitmagazine.com/events SUBSCRIPTIONS austinfitmagazine.com/subscribe p 512.407.8383 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.
PLEASE RECYCLE THIS MAGAZINE
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AU S T I N F I T M AG A Z I N E
NUTRITION AUTHORS
Anne Wilfong, RD, LD and Alexa Sparkman, MA, RD, LD
DECEMBER 2021
RECIPE OF THE MONTH n Roasted chickpeas are a healthy way to add crunch and nutrition to
salads. Try this salad with roasted chickpeas as a meal, side or even an appetizer.
Try using a mandolin to cut the vegetables thinly
DECEMBER 2021
10
ROAST E D CH I CKP E A SA L A D Makes approximately: 9-10 cups salad Serving Size: 2 cups salad
INGREDIENTS: 1.15 ounces canned chickpeas, drained and rinsed 1 teaspoon olive oil 1/4 teaspoon salt 1 cup spinach 1 cup romaine 1 bunch radishes, thinly sliced (approximately 1½ cups) 1 cucumber, thinly sliced (approximately 2 cups) 1 cup cherry tomatoes, halved ½ small red onion, thinly sliced ¾ cup feta, cubed ¼ cup low fat vinaigrette dressing PREPARATION: Roasted Chickpeas 1. Preheat oven to 425. 2. On a baking sheet, toss chickpeas with olive oil and salt. Roast for 20-25 minutes until crispy. 3. Set aside as topping for salad. Salad 1. In a large bowl, toss spinach, romaine, radishes, cucumber, cherry tomatoes, red onion and feta together. 2. Add roasted chickpeas to the bowl and toss salad gently with dressing.
Nutrition
Calories: 187 Fat: 8 grams Protein: 8 grams Carbohydrate: 21 grams Fiber: 5 grams Sodium: 533 milligrams
D I D YO U K N O W ?
This recipe is brought to you by Whole Foods Market.
A quick way to increase your intake of nutrients such as fiber and folate (a watersoluble B vitamin found naturally in food) and decrease your saturated fat intake is to substitute beans for meat in your diet.
Registered and licensed dietitians Alexa Sparkman and Anne Wilfong can provide reliable, objective nutrition information, separate facts from fads and translate the latest scientific findings into easy-tounderstand nutrition information. For more information about their nutrition counseling practice, contact Alexa or Anne at 512.257.0898 or sparkmannutrition.com
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AU S T I N F I T M AG A Z I N E
NUTRITION AUTHOR
Alexie Rendon
LIFE ACCORDING TO A VEGAN ATHLETE n AFM got to speak with former collegiate football player Troy Woolfolk about life as a vegan athlete.
S
ugarland native, Troy Woolfolk is not only a former cornerback for the University of Michigan, but currently pursues a vegan diet post-college while maintaining his fitness regimen and competitive spirit. After moving to Austin, Woolfolk became aware of a competition called “Austin’s Fittest,” which highlights the top 10 fittest individuals and groups in Austin. After coming in second place two years in a row, he knew he had to do something different to claim that first place title. After watching “Game Changers,” a Netflix documentary about veganism, he figured he would give the diet a shot. Though Woolfolk is no longer playing college football, he is tapping back into his athletic talents as he trains to compete in professional track all while maintaining his vegan diet. Here is a deep dive into Woolfolk’s life post-collegiate football career as a vegan athlete. AFM: What was it like to see your collegiate football career come to a close? TW: For a while I wasn’t in the gym at all. I was eating whatever I wanted to. I was, what you would call, “skinny fat.” I lost my stamina and endurance. Once I stopped playing football, I didn’t miss it as much. The one thing I really did miss was competing.
DECEMBER 2021
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AFM: After competing in Austin Fittest for two years, what gave you the idea to try a vegan diet as a tactic to improve your fitness? TW: I came across this documentary on Netflix called “Game Changers.” Basically, they are talking about the advantages of a vegan diet. They mention how athletes have seen an increase in performance after switching to a vegan diet. I’m not saying going vegan helped me win it, but that same year I won first place by a big margin. AFM: What about the film “Game Changers” stood out to you? TW: One of the most compelling things that stuck out to me within “Game Changers’’ is what is in the foods, meaning the quality of protein in which we get. The meat industry tells us we should get our protein from cows. Where do cows get it from? The cows get it from plants. I want to get the primary source of protein, not the secondary source.
energy by eating plants – just using less of it. Secondly, my recovery is way faster. When I work out, I go so hard (that) I’m very sore. My old post-workout meals weren’t helping me. A lot of meats have inflammation in them. Not only do plants lack inflammation, they have anti-inflammatory properties.
AFM: Once you saw the film and decided to give veganism a try, how was the transition for you? TW: I wish I would have done it with a dietitian. I wish I would have done it gradually. I went cold turkey. I got tired of eating the same things all the time. I wish I would have known the options I had. I got tired of eating the same few things for every meal.
AFM: Besides the vegan diet, are there any other lifestyle choices that have a positive impact on your training?
AFM: What changes have you experienced since becoming vegan?
TW: I have a huge emphasis on recovery. I used to get hurt a lot. Now, I use recovery as part of my routine. I roll out at least four times a week. I get a massage once a week. I have a stim machine that I use. I wear a compression sleeve, and I ice. Take care of your body. If you don’t it will come back to bite you in the butt at the worst time. afm
TW: Two things really stood out to me – my increase in energy and stamina through the day. Plants are much easier to digest than meats. Your body uses a lot of energy to digest meat versus plants. When you digest a plant, you don’t use it as much. You aren’t gaining
For eating vegan practically, Woolfolk uses the Austin-based meal delivery service, Prep To Your Door, for weeknight dinners because they allow him to eat vegan while his family can eat their own meals. On the weekends, you can find him out in Austin enjoying a meal at Project Pollo or Citizen Eatery.
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AU S T I N F I T M AG A Z I N E
NUTRITION AUTHOR
Meagan Germaine
BALANCING FITNESS AND FIGGY PUDDING n The holidays are some of the hardest
times to maintain your health and fitness but here are five tips for staying on track this winter season.
T
he holiday season is quickly approaching with travel and gift shopping in full swing, holiday parties every weekend and delicious food everywhere. It can also be a daunting time for anyone who is trying to maintain a healthy lifestyle. With this season encouraging a lack of exercise to overindulging, you may be thinking it’s impossible to stay on track with fitness through the holidays. Here are five tips to help you stay on track and enjoy your holiday season to the fullest.
Make a Plan
Stay Active
One of the easiest ways to make sure you stay on track during the holiday season is to plan your meals in advance. If you have an evening event, try to make healthier choices throughout the day so you don’t feel guilty indulging in unhealthy snacks at the party. A big mistake people make is skipping meals during the day and not eating at all until the event. This will only leave you feeling more hungry and more likely to overindulge. I suggest eating a large, healthy meal before you go, which will curve any cravings. Or, if you are attending a potluck-style party, choose a healthier meal or side to bring for everyone to enjoy.
DECEMBER 2021
Keep it simple. This can mean quick and easy home workouts or shortening your workout at the gym. Remember, anything is better than nothing, and it’s also the key to keep you consistent throughout and after the holiday season. Most importantly, this time is meant to be spent with family, and getting them involved in staying active can be a lot of fun.
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Drink Water
It is recommended to drink between a half-ounce and ounce per pound you weigh in water per day. Stay hydrated!
This may be the last thing you’re thinking of as you’re running around and trying to find those last-minute gifts or ingredients for that perfect holiday meal. Even so, water is essential for your overall health and staying on track this holiday season. Water helps your body function properly and can help you feel more full so you are less likely to overeat.
Go Heavy on the Veggies and Protein
When you’re filling up your plate with all of the yummy holiday food, make sure to go heavy on the veggies and protein. I recommend that about three-fourths of your plate be full of veggies or fruit and protein. Veggies and proteins are packed with nutrients, and both help you feel and stay full longer.
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AU S T I N F I T M AG A Z I N E
n NUTRITION
Balance
consistency into the New Year without any guilt. The holiday season does not need to be an endless loop of letting yourself go and feeling overwhelmed with guilt, nor should it be about food deprivation. You can still have fun without ditching your healthy habits or worrying about losing all of the progress you’ve worked so hard for. Enjoy the holiday season, and try to make healthy choices for you and your family – but remember, it is not about perfection. Remember why you started, and keep working toward your goals every day. Happy Holidays! afm
Staying on track this holiday season doesn’t mean perfection, eating only chicken and broccoli, daily hour-long workouts or avoiding parties so you don’t “mess up.” It just means you have to find a balance. Maybe that means eating cleaner around holiday parties so you can indulge during them or cutting out cheat days so you can indulge in the occasional treat throughout the week. The same goes for your workouts during this time. Maybe they won’t be the hardest or longest workouts you’ve done, but they simply help you maintain your activity levels.
Meagan Germaine is a competitive bikini athlete in the WBFF and NPC. Germaine is passionate about empowering women to be mentally tough, learn how food is life, and how to be their own body goals. Germaine currently works as a women’s fitness coach and is a certified elite trainer at her company, Megs Body Shop.
Making a plan for your meals and fitness is a great way to maintain balance. Keep healthy meals or snacks prepared to have on hand. Plan to maintain your healthier meal choices around holiday get-togethers, and the same goes for your workouts. If you know you have a tight schedule on certain days, plan to have an at-home workout handy or have those as your rest days and get to the gym on the other days. Creating balance through the holidays will keep you on track with your
DECEMBER 2021
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LIFESTYLE AUTHOR
Katerina Cotroneo
A NIGHT OUT WITH A LOCAL n Looking for a night on the
town where you don’t have to compromise fun for healthy meals? Check out these top Austin spots approved by a true local.
G
rowing up in the Austin nightlife scene gave me a deep appreciation for the kind of spots that make you feel at home. In an ever changing Austin skyline, it’s imperative you find your
5 SO U L WI N ERY
go-to places. I have a theory I live by called the two-thirds method. The three components for a successful night out are good people, good drinks and a good atmosphere. My theory is if you have at least two out of these three components, you are destined to have a good time. I’ll give you the drinks and the atmosphere, but the people are up to you – the perfect equation to an amazing night! Doing all of this with a healthy mindset just levels up your evening! You can have your glutenfree cake, and eat it too. Balance is key, and you should be able to go out guilt-free with friends without being the “health police,” aka, a total buzzkill. Here’s your guide to local Austin favorites with a cheat sheet to healthy options. Now, as we all know, Austin is growing rapidly, which directly correlates with the lines and crowds. So I am reluctant to share some favorites with you, but who am I to gatekeep these gems?
DECEMBER 2021
If you’re craving a hill country view and a night outside to enjoy the crisp weather, spend the evening at 5 Soul Winery. It is the epitome of Spicewood in all its glory and perfect for sharing a few glasses of wine or their delicious fall sangria accompanied by local artists’ live music. Though it is a more casual, relaxed location for a night out, you can play pickleball if you’re feeling active! Personally, I love their frosé made with organic juice and their own rosé. The more calories you burn, the more glasses you earn – am I right?
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Not to mention the photos with your crew will turn out perfect with such picturesque scenery
T H E GR A M ER CY
Now, we can move along to The Gramercy, which is a newer spot in Lake Travis and still relatively under the radar. The cocktails are unique and delicious, and as a local, family-run joint, the drinks match the passion they put into it. These fresh ingredients with interesting craft twists are healthier and more satisfying here than your average joint. This cocktail lounge will thrust your evening into a glamorous direction. It also has a 1920s magic about it with its jazzy tunes, old school movies on replay and drinks that get you fired up… literally! Pictured drink: the R&R, a Christmas special gin drink infused with rosemary and raspberry
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AU S T I N F I T M AG A Z I N E
n LIFESTYLE
W HISL ER ’S
Downtown, there are endless drinking possibilities, but I am partial to hitting up Whisler’s everytime. Both the outdoor breezy area and the indoor alluring atmosphere scream old Austin. Rustic and chic Whisler’s is an indispensable staple to the downtown scene, both in early evenings and late nights. They use wholesome ingredients with fresh fruit and herbs to make their drinks natural and unique, which makes for a fun night on the Pictured drinks: Sage advice, town in a low-cal way.
Aleister crowley and Southern cross
SU ERTE
To survive any proper night out, you need a pit stop at a delicious restaurant to prep and prime your drinking canvas. Suerte is a convenient one-minute walk from Whisler’s. Their delicious butternut squash, guacamole con mancha verde (bonus: since it’s packed with avocado to aid your hangover) and any of their amazing masa y mas selections, and you are set for a perfect shareable meal, which is full of unique flavors and filling healthy options. Not to mention their delicious craft cocktails will keep your buzz going. Butternut squash dish
PE T E’S D UE LI N G P I AN O BAR
Finishing off our locals list at a hometown favorite – singing and dancing alongside your friends at Pete’s Dueling Piano Bar makes any Austin evening one for the books. If you’re looking for a spunky night out in a crowd full of fun banter and flowing shots, this is your spot. For all of our new Austinites, Pete’s is like a rite of passage, and you need to spend a night singing some of your favorite tunes to officially become a true local. Don’t let your liver blame me for all the fun you’re going to have with this list. Be it a girls’ night out, game night with the boys, double date or coworker happy hour, these spots won’t let you down and will inevitably impress your crowd. afm
DECEMBER 2021
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Katerina Cotroneo is a professional photographer turned lifestyle writer. Using her marketing background and her talent behind the camera, Katerina tells unique stories through her lens and captures diverse perspectives.
LIFESTYLE AUTHOR
Krista Large
GET WELL WITH THESE AUSTIN BRANDS n From bone broth to cocktails, we’ve got you covered on the top wellness products local to Austin for purchase.
F
rom encapsulated organs to dairy-free ice cream, Austin offers many different products to aid in your wellness journey. As a booming city in the packaged-goods world of consumers, it contains its own assortment of classic Austin brands to not only keep Austin weird but keep
Austin fit. Here are seven of my favorite and most recommended Austinbased products on the market today.
DECEMBER 2021
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Kettle & Fire Bone Broth
Kettle & Fire was the first shelfstable bone broth to hit the market. The product was born as a solution for more convenient, high-quality, affordable and organic solutions. Kettle & Fire uses bones from 100% grass-fed and finished cattle. You can drink the broth by itself, cook with it or enjoy many of their other delicious soups. Bone broth is excellent for muscle recovery, digestion and repair.
NadaMoo!
Milk is not only one of the top eight food allergies but many people are lactose intolerant, meaning they don’t digest the protein in milk. Luckily, NadaMoo! is a sweet treat for those who want to or need to avoid consuming milk-based products. NadaMoo! is also a family-owned business and uses sustainable farming and packaging practices. Their products can be found within grocery stores in Austin as well as at their ice cream shop on South Lamar Boulevard.
Perfect Keto
Developed by Dr. Anthony Gustin, Perfect Keto exists to help people seamlessly transition into a ketogenic diet. From protein bars, ketone salts, electrolytes, nut butter, and keto cookies, Perfect Keto has everything you need to transition into and maintain a ketogenic lifestyle. If you are considering pursuing a ketogenic lifestyle, I recommend using Perfect Keto products and reading the book “Keto Answers” by Dr. Gustin and Chris Irvin.
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AU S T I N F I T M AG A Z I N E
n LIFESTYLE Super Coffee
Like many other businesses in this city, Super Coffee has recently moved its headquarters to Austin. Super Coffee was established by three brothers out of New York City who wanted a product that could keep them energized longer without a crash and all of the added sugar. Super Coffees’ motto is “Positive Energy” because their bottled coffees are loaded with 200 milligrams of caffeine, vitamins, MCT oil and protein. From personal experience, I drink Super Coffee everyday, and I am not giving it up anytime soon.
Siete Family Foods
“Juntos es mejor” means together is better – a sentiment of Siete Family Foods and their mission. Siete not only makes delicious products with high-quality ingredients, but they are also a family-oriented business. Siete’s motto is “family first, family second and business third.” Siete is famous for using grain-free ingredients and not cutting corners when it comes to oils. Siete uses only avocado oil instead of the cheaper, lower quality, inflammatory oils like canola, which a lot of other chip brands use.
DECEMBER 2021
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Heart & Soil
Did you know that organs are the most nutrient-rich foods on the planet? Perhaps the thought of eating liver grosses you out. I understand – I’ve tried to eat liver and cannot. If you are anything like me, you do not necessarily need to stomach the taste of organs to get the benefits. Thankfully, Heart & Soil was created to help people gain all of the benefits from eating nose-to-tail without having to chew. Heart & Soil also uses organs from regenerative farms that improve the health of the ecosystem. They also use their platform to educate people on the benefits of eating an animal-based diet.
Ranch Rider Spirits
Ranch Rider Spirits was created by two students from The University of Texas at Austin out of the now-closed Ranch Hand food truck. They offer canned cocktails, which are convenient to drink, sugar-free and made with real juice and spirits. Ranch Rider also lists every ingredient and nutritional fact on each label, which is not required or even typical for other alcohol brands. My favorite is the Jalapeno Ranch Water containing only four elements – juice, tequila, sparkling water and jalapeno. As a nutritionist, I try to only make recommendations for products and companies that care about true quality, the planet and the well-being of the consumer. Next time you shop for products, consider buying some of these local brands because they genuinely care about keeping Austin fit! afm
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Krista Large is a nutritionist, habit coach and online fitness trainer. Her passion in life is teaching others to dream big and live large, which starts with health. Large is an Ole Miss Rebel and runs her own brand and business based here in Austin. You can learn more about her at livinglargewellness.com.
AU S T I N F I T M AG A Z I N E
---WHOLE BODY I HIGH INTENSITY I LOW IMPACT ALL AGES
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With another year under our belt, we look back on the valleys and mountaintops. From the Texas Snowpocalypse to the continual ebb and flow of pandemic restrictions, we’ve been through the dark and back. But ultimately, we’ve gotten to see some pretty awesome things happen in the health and fitness industry within our community, including gyms adapting to COVID-19 and new places popping up. Here’s to the end of another great year of supporting, encouraging and enduring!
APRIL DECEMBER 2021
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2020
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AU S T I N F I T M AG A Z I N E
NUTRITION B E ST SMO OT H IE O R JU I C E S HO P
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JuiceLand Daily Juice Cafe The Soup Peddler
B E ST LOCA L C O F F E E S HO P Summer Moon Coffee Merit Coffee Co. Dog Day Nitro Bar
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B E ST NON -TAC O F OO D TRUCK Garbo’s Patrizi’s Arlo’s
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B E ST TACO Tacodeli Veracruz Torchy’s
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B E ST H E A LT H F OO D R E STAURA N T True Food Kitchen Casa de Luz Flower Child
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B E ST PL A N T- BAS E D R E STAURA N T
B EST LO CAL W INE RY
🏅
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Casa de Luz The Beer Plant Bouldin Creek Cafe Counter Culture
B E ST B A R
The Austin Winery William Chris Vineyards Wanderlust Wine Co.
B EST LO CAL C H E F Alex Grimsley Tyson Cole John Carver
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Nosh and Bevvy Whisler’s The Roosevelt Room
B EST CURB S IDE S E RVICE
B E ST LOCA L BRE W E RY O R DI ST IL L E RY
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H-E-B Bouldin Creek Cafe Komé
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Treaty Oak Distilling Meanwhile Brewing Company The Brewtorium Pinthouse Brewing
DECEMBER 2021
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Treaty Oak Distilling Best Local Brewery or Distillery
Garbo’s Best Non-Taco Food Truck
B EST FA R ME RS ’ M A RK E T
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Mueller Lakeline Downtown Sunset Valley
B EST NU T R IT IO N IST
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Shannon Dolan Laurie Christine King Meaghan MacLean
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LIFESTYLE B E ST STORE F OR F IT N E SS A PPA R E L A N D GE A R
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BEST H IK E A N D BIK E T RAIL Lady Bird Lake/Ann & Roy Butler Trail Walnut Creek Greenbelt Trails
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WELLNESS B E ST PH YS ICA L T H E RA P IST
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AU S T I N F I T M AG A Z I N E
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RIDE Indoor Cycling Best Place to Workout
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AU S T I N F I T M AG A Z I N E
FITNESS BEST PE RS ON A L T RA IN E R
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AU S T I N F I T M AG A Z I N E
AFM GIFT GUIDE B RA ZYN M O R PH C O LLA P S E F O A M RO LLER | $69. 95 Looking for a travel foam roller that doesn’t take up your entire suitcase? This 14.5" foam roller collapses its 5.5" diameter into a slim 1.85" pancake.
C O R REC T T O ES ® | $65 There is an increasing trend of wide toe box shoes that allow your toes to splay as they naturally should. However, many popular brands continue to produce shoes that cram your toes at the front and lead to bunions. Correct Toes® simply slip on and encourage your toes back to their natural alignment.
M O B O SYST E M S M O B ILIT Y T O O L | $79. 99 This 7-in-1 tool can be your go-to mobility solution to release those tense muscles that daily desk work can produce. Their website and upcoming app give extensive instruction on how to utilize the tool to maximize your mobility.
JAY BIR D V ISTA 2 | $12 9. 99 The Vista 2, by Jaybird, is hands-down one of the best true wireless earbuds on the market for the fitness guru. They provide a secure fit that won’t shake loose even during the most intense workouts. Along with great sound quality, the Vistas come with active noise cancellation and SurroundSense technology, which allows you to hear the sounds in the world around you while listening to your favorite tunes.
AU STI N F C AUT H E NT IC J E R S E Y | $13 9. 99 Show your support for Austin’s beloved MLS team with an authentic Austin FC jersey! We love seeing FC gear all around town and the matches at Q2 stadium don’t disappoint. Vamos A-T-X!
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ON N IT K E T T LEBELL | $2 2 -$115 Kettlebells are extremely versatile when it comes to at-home workouts. They take up very little space and you can find hundreds of free workouts to follow online. This is a must-have if you’re trying to stay fit at home.
N U TRI B U L L E T B L E ND E R | $7 9 .9 9 The original Nutribullet personal blender is a tried and true product for all smoothie enthusiasts. This compact blender has interchangeable container styles and sizes and easily replaceable blades for years of smoothie making delight.
FISH ER -P R IC E ® BABY BIC EP S™ G IFT SE T | $19. 99 Babies love fitness too! This adorable 4-piece toy set comes with a kettlebell, dumbbell, protein shaker and retro headband. Give your little personal trainer the tools they need to kick their clients into high gear.
GA RM I N I N S TI NC T ® S E R IE S S O LA R | $249. 99 Every runner needs a durable GPS watch. Equipped with GPS, GLONASS and Galileo global navigation systems, the Instinct will provide you with the most accurate location coordinates to track your runs. Additionally, the added solar power feature extends the life of your battery for up to 54 days of charge in smartwatch mode.
FR IN G E SP O RT ST EEL PAR ALLE T T E SE T | $80 Parallette sets are great for strengthening your upper body and core as well as increasing your mobility and balance. The set from Fringe Sport is constructed with solid steel that will last for years and keep you feeling stable and secure throughout your workouts.
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AU S T I N F I T M AG A Z I N E
WELLNESS AUTHOR
Jessica Tranchina, PT, DPT
INBODY SCANS 101 n The InBody Scan is a great tool to help you better understand your body composition and meet your personal health goals.
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Total Body Water, Dry Lean Mass, Body Fat Mass
nderstanding your body is crucial to maintaining your health. The InBody Scan, which uses bioelectrical impedance to measure our muscle and fat mass, is one of the ways we can get a better understanding of our body composition. The Scan is meant to answer questions like are you gaining muscle or losing fat, and from where do those numbers on the scale come? Though the DEXA Scan is the clinical “gold standard” for measuring fat, muscle and bone density, it can be expensive and not readily available. However, the InBody Scan has proven to be nearly as accurate, easier to schedule and inexpensive. It’s important to know how the InBody Scan works to sufficiently meet your health needs and see improvements over time.
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Start with the information found at the top of the InBody results. The machine will measure total body water because fat doesn’t absorb water like muscle does. Therefore, the higher amount of skeletal muscle mass indicates the higher amount of body water, which shows the importance of hydration! This showcases how much muscle versus fat is in your body. It will sum your body fat, lean mass and total body water. This value should equal your total weight.
Body Composition Analysis
The body composition analysis compares you to your demographic. There are three categories on this chart – under, normal and over. These respectively indicate where you fall in relation to your demographic’s average body composition.
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Types of Distribution
Please understand that women naturally have more body fat and need more body fat for proper hormonal regulation, so don’t obsess too much over this number if you fall above 30%.
There are three types of distributions: 1. C-Shape: Weight and body fat mass are slightly greater compared to the middle number. 2. I-Shape: All three numbers of the above mentioned category line up. 3. D-Shape: The skeletal muscle mass is greater than your weight or body fat mass. This is considered the healthiest and strongest type of body. A D-Shape result is definitely achievable with the proper guidance and information.
Segmental Lean Analysis
The segmental lean analysis gives a better understanding of how your lean mass or skeletal muscle mass is on your body. InBody compares the right versus left arm and the right versus left leg. Anything greater than a pound of difference between one side versus the other typically indicates a previous injury. This number helps you understand how to achieve balance in your body. Knowing this value can help a physical trainer determine specific exercises to help the side of your body with less muscle mass. Achieving balance is important for many reasons but, most importantly, to help prevent future injuries.
Obesity Analysis
The obesity analysis covers BMI and percentage of body fat. For BMI, anything between 20 and 25 is considered normal, 25 to 30 is overweight, and anything over 30 is obese, but these are just general categories and not specific to individuals.
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AU S T I N F I T M AG A Z I N E
n WELLNESS Body Fat and Lean Body Mass Calculator The body fat and lean body mass calculator is a helpful tool because it provides a roadmap to help your values fall within a normal range. InBody will estimate if you need to lose a certain amount of body fat, gain a certain amount of muscle, or a little bit of both. This will help you determine your goal number.
Basal Metabolic Rate
The basal metabolic rate measures the calories burned while at complete rest for 24 hours. For example, if yours is 1,747 and you were to consume more than 1,747 calories on a consistent basis, you may gain weight over time. If you were to eat less than that number without exercise, then you will consistently lose weight over time. If you exercise, that number will increase. If you burn 400 calories while you’re on the Peloton, you can then create a deficit of 400 calories, which would only accelerate your weight loss goal. This is a great tool to understand your exercise regimen and whether you want to gain muscle or lose body fat. Also, from a nutrition perspective, it is equally important to take note of the scale as it is to ensure you are eating healthy.
How often?
Don’t make the mistake of testing daily or even weekly. Your body changes daily depending on your workouts, hydration level, hormones and other factors. Be consistent, though. If you test fasted in the morning before a workout, then schedule your next test in four to six weeks with these exact parameters. afm
Jessica Tranchina, PT, DPT, is a co-founder of Generator Athlete Lab and has been an athlete her whole life. As the creator of the Generator Method, Tranchina works to help guide others to better performance and recovery and is passionate about bringing the active community of Austin together from all fitness levels and athletic backgrounds. She is the owner of PRIMO Performance and Rehabilitation, started in Austin in 2010, where her expertise and unique skill set have been established as one of the best in her field. NASM-CPT, ART Certified Provider, CKTP.
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Check out AFM’s latest stories and issues — all on our new app! Available now on iOS. Android coming soon.
WELLNESS AUTHOR
Isabel Meijering
EMBRACE THE YIN THIS WINTER n Keep your immune system up during this winter season with these top wellness practices, according to Chinese medicine.
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n Chinese medicine, there is a widespread belief that harmonizing with the seasons will help prevent disease and maintain health. In modern times, we have lost a lot of this knowledge and eat foods out of their naturally occurring seasons, trying to keep the same energy and activity level year long – something we aren’t made to do. Winter is the most Yin season in Chinese medicine, which represents a dark, slow, inward moving energy – the most we will have all year. This season represents the element of water with the corresponding yin and yang organs being the kidneys and bladder, respectively. The kidneys hold our fundamental energy, or essence. We nourish our kidneys through rest, gentle movement, and our herbal and food choices.
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Rest fully. This is a season where many mammals hibernate so if you are craving more sleep and less activity, listen to your body. Winter is a time for physical and emotional nourishment. Gravitate toward inward activities like meditation, reading and writing. For meditation newbies, know there are many ways to meditate. Some people need music or sound to stay stimulated; others are content with breathwork and silence. Both are perfect!
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Move gently. One reason as to why
Eat wisely. Food choices for the winter season are important for optimal health. Stay away from cold, damp foods like smoothies and ice cream. Instead, move toward warm, nourishing foods like bone broth, soup, curries and hot pot. Many cultures have traditional winter dishes that are spicy, warm and nourishing. Winter is a great time to explore these recipes from your family’s cultural background or try something new!
meditation is so powerful in the winter is because, in Chinese medicine, the brain is seen as an extension of the kidneys. Winter is a great season to exercise your brain. Moving meditations through qi gong, yoga or tai chi are other fantastic options.
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AU S T I N F I T M AG A Z I N E
n WELLNESS
4
Remedy herbally. Herbal remedies are important to keep you going throughout the winter season. These are a few of my favorite herbs to help boost the immune system:
GINSENG: Ginseng is another herb that focuses on the lungs and spleen. It also nourishes the kidneys and works well for certain respiratory conditions and anxiety. Ginseng increases your energy levels and helps you return to a sense of calm in your body.
MUSHROOMS: Mushrooms help reduce the effects of stress on your body by building your resistance to different physical and chemical stressors. My favorite mushrooms include the Cordyceps, reishi, lion’s mane, turkey tail and shiitake, which all have different supportive effects on the body. Mushrooms help your concentration, immune system response, and also lower inflammation and increase energy levels. In Chinese medicine, many of these mushrooms nourish the heart and tonify blood and qi (energy), which is why you see the positive effects on energy level and stress.
Overall, if you find yourself getting run down and tired, do less and rest. Listen to your immune system and nourish it to keep yourself healthy. Think of the ways you are spending energy, and ask yourself — are these things serving me? Am I doing what I want to do with the energy I have? In this season of restoration, check in with yourself, identify your strong boundaries and discover where they can be improved. As always, talk to your local acupuncturist, holistic health care practitioner or herbalist about the best herbs and supplements for your body. All herbs mentioned have potential side effects and reasons why you wouldn’t want to use them. The information in this article is for education purposes only and not meant to prescribe. afm
ECHINACEA: From a Chinese medicine perspective, this herb enters the lung and spleen meridians, which correspond to our immune system response. It increases wei qi (defensive qi) and reduces inflammation. It is an herb that releases the exterior, meaning it’s great for stuffy noses, fever, head colds and other symptoms. This herb helps prepare the body for cold and flu season.
Isabel Meijering is an acupuncturist in Austin, and is the owner of “Admiring You Wellness.” She has a B.S. in biomedical sciences with a minor in psychology and has a deep love for both eastern and western medicine. She also has her master’s in acupuncture with a specialization in Chinese herbal medicine as well as cupping therapy and her doctorate in acupuncture and Chinese medicine.
ASTRAGALUS: This herb also enters the lung and spleen meridians. It’s a blood and qi tonic, which helps with energy level and immune response. It helps create a protective barrier to the outside world by working strongly on your wei qi or first immune response. This herb also helps eliminate allergies when used at a therapeutic dose prescribed by your healthcare provider.
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WELLNESS AUTHOR
Jacqueline Knox
PHOTOS
True REST
FLOATING TO FEEL BETTER n Sensory deprivation tanks provide physical, mental and emotional health benefits.
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t first glance, it may seem daunting to step into what looks like a mini spaceship with a foot of water in it. However, once you are inside and floating on the water, you are sure to experience something incredible. Sensory deprivation tanks, also known as float tanks, are zero gravity environments used for Reduced Environmental Stimulus Therapy (REST). The tanks range in size but a typical tank is 8-feet-long by 4.5-feet-wide. They are filled with about a foot of
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skin-temperature water and 1,000 pounds of epsom salts to provide buoyancy for an effortless floating experience. John C. Lilly, an American neuroscientist and physician, designed the first float tank in 1954 to explore the origins of consciousness by taking away all external stimuli. By the 1970s, float tanks were commercialized and scientists started studying them for their health benefits. Today, research shows that float therapy provides multiple different health benefits, including pain relief, relaxation, decreased
stress and anxiety, and sleep improvement. The benefits also build on themselves with each subsequent float session. “For me, it’s very euphoric,” says Emily Kolb, a massage therapist in Austin. “It’s mostly meditation and just feeling no pain in my body because I am floating.” Kolb got into floating seven months ago when a friend of hers introduced her to it. Now, she floats at least four times a week but wishes she could go everyday. When you enter the float pod and close the lid, you lay down on your back and begin floating.
It is recommended that you float unclothed, since any material on your body will take away from the sensory deprivation experience. The experience is truly up to one’s own choice so once inside the tank, you can find a comfortable position and may even shut your eyes if you desire. Inside the tank, you are completely cut off from all outside stimulation — gravity, sight and sound. By removing the stimuli from your senses, your brain is supposed to enter into a deeply relaxed state. “You’ll be amazed at how good
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your body feels when you take gravity away,” says Mandy Rowe, a float therapy expert who works in franchise development for True REST Float Spa. “Even when you’re laying in bed, that gravity is pulling on your spinal cord and your muscles.” Founded eleven years ago, True REST Float Spa now has two locations in Austin and one in Cedar Park. The company also previously had a contract with The University of Texas football team but the team now has their own float pods back at campus. True REST likes to think of
AU S T I N F I T M AG A Z I N E
n WELLNESS
floating “as a reset button with three levels” — salt, weightless and meditation. In addition to helping you float with ease, the epsom salts act as an exfoliant for your skin and help prevent muscle inflammation. The second level, being weightless, helps create a relaxing environment and relieves all weight and tension, allowing your body to undergo the same regeneration processes that occur during sleep. Thirdly, the tank encourages meditation, as it provides zero distractions. “When you’re in the float pod, the ideal state that we’re trying to hit is the theta wave state — that’s your dreamlike state,” says Rowe, who floats at least once every week. “If you imagine being in a dreamlike state for an hour, that’s really what floating is like. It’s a chance for you just to decompress and relax for a bit.” The average float session is in an hour, however, you can float longer if you are comfortable. Rowe explains that recently she has been working up to doing 2.5-hour floats.
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While float therapy is safe, it is not recommended for anyone with a pacemaker, epilepsy, kidney disease or anyone who is claustrophobic. However, there is always the option to float with the lid of the tank open, but that does take away from the experience as Rowe recommends that in order to have the best possible session, you must experience sensory deprivation in its purest form. Rowe also recommends that one should avoid caffeine before a float session and eat something light since you can hear everything while in the tank.
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“People are always surprised by how loud their heartbeat actually is,” Rowe explains. “When you remove all other sounds, you can hear your eyelids blink and your stomach digest.” Rowe recommends floating at least once a month if you are looking for a good maintenance schedule. However, there is no restriction on how much you can float. “Come in with an open mind and you’re gonna find some benefit out of it, whether it’s physical, mental or emotional,” Rowe says. afm
CELEBRATING
45 YEARS BENEFITING
FITNESS AUTHOR
Sarah Leahy, CPT
PANDEMIC FITNESS TRENDS THAT LAST n The pandemic brought challenges to the
fitness industry but also provided a space for businesses to pursue creative solutions, which are hopefully here to stay.
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t the start of 2021, we were hopeful for a year that would feel more “normal” so we could move forward from the impact 2020 had on the fitness industry. What started with an estimated two-week shutdown in March of last year snowballed into a new reality that was challenging to navigate for many industries, including the fitness world. When you’re in the business of coaching indoor group classes or training people one-on-one, a pandemic certainly complicates things. But with this uncertainty came new opportunities to grow fitness practices differently and allow more flexibility with the way that people access trainers, group fitness and other services. What started as something that felt impossible has led to creative new ways of connecting fitness to the public, and some of these changes are here to stay.
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Small group fitness studios were hit particularly hard and had to pivot every aspect of their business to stay accessible for their clients. In a small studio setting where regulars become a family, the gym closures and regulations were tough to navigate. Group fitness sessions draw people together who need to be around others when working out – to feel like a part of a community where they can feed off of the energy and motivation that comes from a group setting. When you’re a group fitness fanatic, the thought of working out alone from
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home isn’t particularly motivating. Technology helped bridge the gap between home workouts and group fitness. Through Zoom and other video platforms, studios could offer online classes, allowing regulars to work out in real time with their favorite instructors and see the smiling faces of their gym friends from the comfort of their living rooms and back yards. Offering live classes online helped people feel a sense of community while also mitigating the mental health challenges of not having a schedule to adhere to during a
long stretch of working, living and playing from home. While the livestream class formats may not stick around for brick-and-mortar fitness studios, they’ve allowed individual group fitness instructors to grow their own business by offering subscriptions and drop-ins for online classes via their websites or social media. This trend allows fitness communities to include clients from across the globe, fall in love with instructors and exercise modalities they may not have considered pre-pandemic.
For those who couldn’t make online class times or didn’t have as strong of a need to interact with others during their workout, on-demand classes were offered so they could access the workouts anytime and anywhere. For studios that no longer need to offer livestream options, this has allowed them to build a library of classes that can be readily accessible for their members at any time. It also sets them up for success for whatever the future holds, be it another pandemic-level event or even a week of closure for
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AU S T I N F I T M AG A Z I N E
n FITNESS
AS THINGS HAVE STARTED TO SETTLE, IN-PERSON TRAINING IS BACK IN FULL FORCE, BUT SOME CLIENTS STILL OPT TO CONTINUE THEIR TRAINING VIRTUALLY.”
weather or studio maintenance. Personal trainers also had a unique opportunity to switch to online sessions, offering their one-on-one sessions from home and utilizing whatever equipment clients had available. For trainers, this was a fun challenge to offer the same quality training as a studio setting with less equipment, less space and more creative workouts. As things have started to settle, in-person training is back in full force, but some clients still opt to continue their training virtually. For some, the pandemic offered an opportunity to move across the country with remote work, and virtual training meant they could continue working with the trainer they’ve developed a strong relationship with. For others, not taking the time to commute to the gym made their day smoother for work, parenting and other obligations. Online training sessions have also allowed trainers to connect with a wider audience, growing their client base with less
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geographic limitations. Some personal trainers and studios also offered training programs, whether app-based, through an e-book or on a good old-fashioned spreadsheet, which offered a full training plan that could be followed at the client’s pace. While many trainers have offered similar programs in the past, the increase in people working out from home with limited equipment provided a unique opportunity for trainers to share ways to still get a complete training session in their own time and see progress. For those with a busy schedule, a self-paced fouror six-week program is infinitely more manageable than consistently committing to specific days of the week for training. Most of these programs still have check-ins with a trainer for progress and support. While a lot of the changes during the pandemic will slowly disappear, the increased use of technology and remote training will continue to grow. The
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convenience for clients, increased reach of trainers and flexibility of the offerings helped so many stay strong and healthy during a challenging time. The slight stumble trainers and fitness studios experienced as they worked out the kinks when starting online offerings has allowed for a more diverse and accessible fitness industry, which is hopefully here to stay. afm Sarah Leahy is a Minneapolis transplant in East Austin, certified personal trainer, award-winning interior designer and former gym owner. She offers in-person and online training with an emphasis on strength training and building confidence in and out of the gym. Leahy’s passion for strength extends to your business, with a full offering of gym design and business consulting services.
FITNESS AUTHOR
Monica Brant
KICK MO’S BUTT DECEMBER 2021
Tailored Health & Fitness
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n Monica Brant takes on Tailored Health & Fitness for this month’s edition of KMB.
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or many years, a common issue I see and hear is that someone’s glutes feel dead, are unresponsive to growth and/or are in pain. In my opinion, the glutes were never properly introduced to exercise, forcing the butt to be in a chronic state of inhibition (aka Dead or Sleepy Butt Syndrome). Typically, because of the lack of knowledge on how to train the lower body correctly, quads become overdeveloped, and the hamstrings are underdeveloped, which causes the exerciser to never “feel” the soreness or activation in the glutes – this is a problem. What’s an even bigger problem is that the glutes are rarely trained correctly. Believe it or not, the glute muscles – which are three in total – make up one of the largest muscle groups in the human body. These powerful muscles play an important role in supporting you when you stand, walk, run and step. From my experience of over 30 years of fitness bliss and learning, the “mind-to-muscle” connection has never been found during normal waking hours nor training sessions. It’s kind of a funny story, but I was introduced to a sprint coach in 2012 when I decided to start racing in the Masters USATF sprint events. My track coach met me on the first day of track practice and had me do a few drills for a bit, then proceeded to tell me the following: “Monica, I’ve been a fan of yours for a long time and, in fact, have this Muscle & Fitness Magazine for you to sign for me, and I know you have been ‘known’ in the fitness industry for your glutes, but I have to be honest and let you know you have very weak glutes.”
I suppose you can see why this stood out to me and created a fever in me to figure out how to strengthen my glutes. Over the last 10 years, I’ve discovered a method that allows me to incorporate my glutes daily, and when I train them, I can connect with them immediately and ensure my training is effective. With all of this in mind, I never let an opportunity to learn more from other knowledgeable coaches go to waste. In fact, this was the very idea that I took to Austin Fit Magazine around 2008 when I brought the idea of Kick Mo’s Butt to them, and we agreed to run the features for a solid three years straight and now again for 2021. Let me confess, this month’s KMB session was developed with an ulterior motive by me. After
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all, who doesn’t like a great glute workout? Now, we will all have a new session to incorporate into the routines! And if you love it, be sure to head over to Gym One and let Jonny Catanzano personally put you through a few sessions or more. Jonny has an extensive resume of certifications to utilize for any needs as well as a fun personality complete with a large smile for all. His energy is on, and he walks the talk with a newly acquired IFBB Pro status in the Classic Physique category. I recently invited Jonny to be a guest on my show, The Monica Brant Show. You can find his interview soon on my YouTube channel: https://www.youtube. com/c/MonicaBrantFanTV.
AU S T I N F I T M AG A Z I N E
n FITNESS Now, for the information I know you are hungry to have – the workout! Jonny set up six exercises: 1. Seated Leg Curl 2. Hex Bar- Single leg ‘sprint’ stance 3. Glute Bridges 4. Glute Biased Barbell Squat 5. Hyper Extension machine with Glute Biased 6. Cable Kickbacks with Angle All exercises incorporated two easy/light sets for a warm up followed by two to three work sets of 10 to 12 reps. With my canine, Camy the Doxie, we started the session, and Jonny gave specific instructions on how to maneuver through the exercise – when to pause and how to think about the exercise to gain the most from each movement. I have personally used some of the exercises, such as the glute bridges and hyperextension movement. However, the cable kickback with angle was different and gave me a new appreciation for cables. I believe the hex bar is one of the handiest tools anyone can use, because it helps the user maintain
form and can be an easy tool for multiple exercises. Personally, I appreciate the hex bar and now have a brand-new exercise that is “sprint” related! We had a laugh when the guys near us were dropping their heavy Olympic-style bar and the clanging made Camy scared so I decided she would make a great weight for my glute bridges to help keep her calm. Side note: you can do these at home with your child or dog if you can keep them on your hips!
DECEMBER 2021
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In closing, I was sore the next day in all the right places and have been enjoying a new glute recipe. Give Jonny a try if you are looking for some extra help. He can work with all shapes and sizes. Plus, if you are ready to take your training to the next level and step on stage, he can help with that too. Stay fit and love life! afm
Monica Brant | IFBB Fitness Olympia & International Fitness Cover Model To contact Monica Brant, find her on the following social media platforms: FB: @MonicaBrantFanPage | IG: @OfficialMonicaBrant Official site: www.monicabrant.com (currently under construction)/www.themonicabrantshow.com
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AU S T I N F I T M AG A Z I N E
FITNESS AUTHOR
Valentina Gaylord
SPONSORED BY
TLS ATX Global
WORKOUT OF THE MONTH TLS ATX n Check out this workout of the
month brought to you by TLS ATX, performed by Mitch Gaylord.
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ith over 14 years of experience doing what we do, TLS ATX offers whole body fitness at its finest. Our full-body, high intensity, low impact workouts are professionally designed to get results. Our strength training and pilates-inspired workout utilizes a unique form of the Lagree Fitness Method, Megaformer and the VersaClimber that we design exclusively for our three studio locations in ATX. We effectively combine strength, endurance, balance, core, mobility and cardiorespiratory training not only in one session but in every move. It is intense on the muscles but has low to zero impact and is safe on the joints, spine and connective tissues. Why are we so unique? Our daily programming is professionally choreographed and designed to provide you with the ultimate full-body experience that gets you results in every move. We continuously educate and advance our elite coaches to ensure that they can help and support you throughout your journey in achieving ultimate health and wellness. Our studios are designed for performance, endurance and safety. These are just some of the many reasons why TLS ATX is the best of the best when it comes to full-body fitness.
DECEMBER 2021
Performed by Olympic Gold Medalist Mitch Gaylord at TLS ATX, formerly known as THE LAGREE STUDIO. Styled by Valentina Gaylord.
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REVE RS E CATF I S H + PUS H UPS
• Set-up: Hands on upper handle bars, shoulders over wrists, back in tabletop position, knees slightly bent, heels up and toes under the universal strap. • Action: While stabilizing the upper body and engaging your core, slowly let the carriage go back. As your hips naturally drop, lower your upper body down for a slow-motion push-up. While rising up to the tabletop position, use the top of your feet to pull the carriage back to the starting position. Beginner and Advanced options are available in all classes.
X P R ESS LUN G E
• Set-up: Left foot on the back platform, right foot under the universal strap. Grab the red cables for a bicep curl. • Action: Make sure your hips are squared off as you lower down to the lunge position keeping your knee over your ankle while hinging slightly at your hips. Lean your upper body forward keeping your spine aligned. After hitting the bottom of the lunge, press down through the left heel as you slowly rise up to the starting position. Beginner and Advanced options are available in all classes.
C ARRI AG E K I CKS
• Set-up: From the bottom of the Xpress Lunge, raise the upper body up while keeping the left knee bent. • Action: Pull the carriage forward by bending your right knee and bicep curl the cables while keeping your upper body stabilized. Beginner and Advanced options are available in all classes.
G IAN T P LAN K T O P IK E
• Set-up: Place both feet on the back platform, bend your knees and put your hands on the 8 and 10. • Action: Allow yourself to slowly move forward into a plank position. Once your legs are completely straight, begin to raise your hips up as high as you can while bringing the carriage to the back platform. Engage your shoulder strength and drop your head slightly to increase flexibility and range. Beginner and Advanced options are available in all classes.
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AU S T I N F I T M AG A Z I N E
n FITNESS
STAN D IN G IN N ER T H IG H + P LUN G ER P O LE
• Set-up: Face sideways with your right foot on the front platform and your left foot on the carriage. Hold the plunger pole with both arms to raise and lower it as you move the carriage in and away. • Action: Slowly push the carriage away from the front platform as you keep your body centered over the Megaformer. Simultaneously raise your arms up as you push the carriage away and lower your arms as you bring the carriage back to the home position. Beginner and Advanced options are available in all classes.
REV ERS E B E A R + P US H UP
• Set-up: Toes are on the back platform, hands on the 8, 9, 10 line, knees are bent and aligned with your hip. • Action: Slowly extend your legs and push the carriage away from the front platform into a plank position. Then, do a slow-motion push-up and pull the carriage back to the starting position by bending the knees and keeping yourself in a perfect tabletop position. Beginner and Advanced options are available in all classes.
SUP ER LUN G E
• Set-up: On the carriage, left foot under the front universal strap, right toe on the back of the pocket. While holding the black cables, extend the arms forward while in the kneeling position. • Action: As you engage your quads while slowly rising up, begin to use your arms to pull yourself forward. The back should remain completely vertical as you rise up and as you bend both knees returning to the bottom of the lunge. Beginner and Advanced options are available in all classes.
DECEMBER 2021
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F LY I N G M E G A DO NK E Y K IC K
• Set-up: Left knee on the 5, 6, 7 line and raised one inch, left toe in the pocket. Right foot is on the low curvy bar. Shoulders are square with hands on the back of the carriage. • Action: Keep your left knee up and push against the lower curvy bar, extending your right knee. Your spine should be aligned with the white line on the carriage and your hips and shoulders remain square. To return to the starting position, maintain your body alignment as you bend you right knee. Beginner and Advanced options are available in all classes.
ONE A RM P U L L
• Set-up: Grab the right red cable with your right hand while kneeling on the carriage and placing your left hand directly on the carriage. • Action: Pull yourself forward with your right arm while keeping your back flat and your body stabilized. Beginner and Advanced options are available in all classes.
SP O O N
• Set-up: Place both hands on the upper handle bars at the front of the Megaformer and put your feet on the front of the carriage with your legs straight. • Action: Use your shoulder strength to push down through the upper handle bars. Lift your hips back and up while keeping your legs straight, then slowly return your hips to starting position underneath the shoulders. Beginner and Advanced options are available in all classes.
PL AN CH E
• Gymnastics skill that Mitch can still do at 60!
MEG AFO R MER M3S
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AU S T I N F I T M AG A Z I N E
AMBASSADOR’S CORNER AUTHOR
Sydney Torbai
AMBASSADOR’S Corner LIFESPRING CHIROPRACTIC RECAP n December’s rundown with AFM Ambassador Sydney Torbai.
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reetings AFM! We are putting the spotlight on another local gem to share in our quest to capture the many offerings Austin holds. This month’s tour brought us to Lifespring Chiropractic, where you can be cared for throughout your athletic journey. Ambassador’s Corner is dedicated to supporting OSD, a non-profit that enables veterans, active military and their family members to thrive. By working with members of the community, OSD creates and nurtures an environment with the goal to improve our local communities and assist veterans as they transition into civilian life. Every donation makes a difference in the lives of our military community and their families. Thank you for your generosity as we continue to bring awareness and help those in need. Let me start by saying, “This is your sign!” As a former competitive swimmer, I have seen so many chiropractors over the years, and not one has impacted my life in such a positive way as Dr. Matt Delgato has at Lifespring Chiropractic.
DECEMBER 2021
I grew up a swimmer and, over the years, had developed some shoulder and back pain. During my swimming career, I saw countless chiropractors, and although they were all decent experiences, none of them had ever taken the time to explain why they were helping me or what they were even doing. After being a patient of Dr. Matt for three years now, I have stopped looking for a chiropractor. One thing that sets Lifespring Chiropractic apart is their knowledge of the body and how they explain it. It can feel overwhelming to find the right doctor with intentions to help you on your recovery journey. Still, after you meet the team at Lifespring, you’ll understand why they make that experience so effortless. Dr. Matt created his practice because of his
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SYDNEY’S CHOSEN NONPROFIT:
to the traditional practitioner, and our bodies and ailments vary drastically depending on our age, gender, genetics and personal Click here to donate! lifestyles. Lifespring takes the time to focus only on making the necessary adjustments, which is why so many of his patients have seen great success. I started seeing Dr. Matt for an ankle injury. My initial treatment was two times a week for three months. Even though my swimming years are well past, I still consider myself an athlete and train almost every day in some capacity. One of the many things I learned from Dr. Matt was how important recovery is for our bodies. After we worked together to fix my ankle injury, I felt as though I didn’t need to see him as much. Now, I see him two to three times a month for a full-body tuneup. There are many other ways to add self-care into our routine, but why is seeing the chiropractor not a part of it? We work out, eat healthy, drink water and do all these things regularly, but the idea of seeing the chiropractor is an afterthought. While not everyone has the means to add seeing the chiropractor to their routine, there are ways to love for natural medicine and healing people. It sounds incorporate this act of self-care by adjusting a few like a simple concept, but if your story is anything like other aspects of your life. On the flip-side, if you do mine, you’ll understand that not all chiropractors have have the means, what’s stopping you? When you find a the same intentions. good thing, you make it a priority! Now, it’s your job to The moment I met Dr. Matt, I knew he was genuine take that next step toward holistically bettering your – just one of those gut feelings or because of my prior health. experiences with sports therapy professionals. During Going to Lifespring regularly has shifted my lifestyle your first consultation, he sets aside a chunk of time to keep recovery at the top of my mind. We can work to do a full-body assessment. He creates a game plan out all we want, but if we get injured, then the workout for treatment and gives you the tools outside of the and healthy eating don’t matter all that much. Creating Lifespring walls to start making the change necessary a well-rounded lifestyle is vital when it comes to to get your body back to a place where it’s at its prime. longevity and balance. If you’re curious to see what When you see a “typical” chiropractor, it’s pretty makes Lifespring Chiropractic so great, I’d recommend standard. You go in, get a back and neck adjustment, booking a consultation. afm and leave. There’s no personalization when it comes
OSD
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AU S T I N F I T M AG A Z I N E
CALENDAR DECEMBER 2021
Submit your event online at austinfitmagazine.com
Events PEPPERMINT PARKWAY Austin, TX
T H R U D EC EM B ER 2 6
*Dates and times are subject to changes or cancellation. Check event websites for more information.
DECEM BER 1
DEC E M BE R 2 - 4
D E C E M BE R 3 - 5
Driskill Grand Lobby Tree Lighting
Christmas Market
Capital City Black Film Festival (CCBFF)
The Driskill hotel will be lighting the Grand Lobby. There will be holiday music and caroling for guests to enjoy. The Driskill will also be hosting other holiday events throughout the season, including Victorian holiday tea and much more. DECEM BER 1-4
Austin Music Video Festival
The Austin Music Video Fest (AMVF) is back for its sixth year, both in-person and through a free live-stream. The event will have different music video categories that will be awarded at the end of the week. Make sure to RSVP your ticket for the weekend.
DECEMBER 2021
The German-Texan Heritage Society will be having a holiday market for members. They have imported various advent calendars, smokers, candles, hand-blown and hand-carved ornaments, and the famous Lebkuchen gingerbread cookies! Become a member, and don’t miss out on this Christmas Market. DEC E M BE R 3 - 5
Austin Fashion Week
The annual Austin Fashion Week is returning the first weekend of December. There will be indoor and outdoor runways for guests to attend. The event will be held in The Domain – make sure to get your tickets for a day pass or the whole weekend.
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The Capital City Black Film Festival attracts a multicultural audience of filmmakers, artists and industry professionals to submit to and attend the event. The festival has different categories that they can submit their film under, such as narrative or documentary feature film, short film or music video. Don’t miss out on an opportunity to watch incredible films.
DECEM BER 4
Colony Park Holiday Drive-Thru
The Colony Park Neighborhood Association will be hosting a drive-thru event at Turner-Roberts Recreation Center to celebrate with the family. The event will be a community event that will include a free toy giveaway that will be distributed on a first-come basis, one free food box, holiday music, lights and free food.
SPECIALS
6 Months for $399
DECEM BER 4-24
Downtown Holiday Stroll
The Downtown Holiday Stroll is back for its 27th year in Austin. The stroll will be all month long where guests can enjoy free activities and holiday happenings. They will also be offering a holiday passport that includes deals, discounts and activities for the whole month!
MONTH-LONG EVENTS Peppermint Parkway is a magical experience at Austin’s Circuit of The Americas. This year, the holiday spectacular will be transformed into a one-mile driving attraction that immerses visitors in millions of holiday lights synchronized to joyful holiday classics. N OVEM BER 27 - DE C EMB ER 31
Austin Trail of Lights
The 57th Annual Trail of Lights is part of the essential Austin experience, lighting up the season with a celebration of community, memories and fun. This year, the spectacular trail will return as a drive-thru event. Arrive early with a Dash Pass, or cruise through the night with General Admission.
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N OVEM BER 26 - D EC E MB E R 2 6
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CALENDAR D E C E M B E R 2021
Submit your event online at austinfitmagazine.com
Rides & Races
TEJAS TRAILS MOSAIC TRAIL RUN DECEMBER DECEMBER 4
Run Houston! Sugar Land Sugar Land, TX DECEMBER 4
Rabbit Briar 10K Burnet, TX
DECEMBER 4-5
Rock ‘n’ Roll San Antonio San Antonio, TX
D EC EM B ER 1 0 & 11
DECEMBER 10-11
Tejas Trails Mosaic Trail Run Liberty Hill, TX
DECEMBER 10-12
*Dates and times are subject to changes or cancellation. Check event websites for more information.
Dallas Marathon Festival Dallas, TX
DECEMBER 18
White Tail Mesa 10K Austin, TX
DECEMBER 18
Stars at Night Half San Antonio, TX
DECEMBER 2021
Liberty Hill, TX
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Due to COVID-19, some of these rides and races have limited space.
RETHINKING OIL CHANGES DECEMBER 19
Santa Hustle Galveston Galveston, TX
D E C E M B E R 3 0 - JA N UA R Y 1
New Years Double
FIND YOUR NEW NORMAL.
Allen, TX
JANUARY JA N UA R Y 8
Hot Cake Hustle Addison, TX
JA N UA R Y 8
Wildcatter Ultra Graham, TX
JA N UA R Y 8
River Road Run Half, 10K & 5K Canyon Lake, TX JA N UA R Y 2 2
McAllen Marathon Scott Crane Memorial McAllen, TX
AT HOME OIL CHANGES.
JA N UA R Y 2 2
Frisco Running Company Half Marathon McKinney, TX
JA N UA R Y 2 2
Urban Ultra Dallas Dallas, TX
Join us on Lady Bird Lake. Learn to Row classes for Adults and Youth. Kayak & SUP rentals for all ages.
JA N UA R Y 2 9
Hot Chocolate 15K & 5K Houston, TX
www.austinrowing.org info@austinrowing.org
JA N UA R Y 2 9
El Frio 50
Fort Worth, TX JA N UA R Y 2 9
Too Cold to Hold Half Dallas, TX
JA N UA R Y 2 9 - 3 0
Miracle Match Race Waco, TX
book online | lemonsaide.com 443.564.5686
HEALTHY CARS. SIMPLE SCHEDULING. FOR THE ACTIVE. 71
AU S T I N F I T M AG A Z I N E
INTRODUCING
The Fit Wire AFM’s daily coverage of health and fitness in the Austin community
#keepaustinfit
KEEP AUSTIN FIT
