Austin Fit Magazine December 2022: The Best Of 2022 Issue

THE BEST OF 2022 ISSUE DEC 2022

CONGRATULATIONS

KATE KNIFTON! 2022 U23 World Rowing Champion 2022 USRowing U23 Athlete of the Year 2022 NCAA National Champion (Hook’em!)

2022 NCAA Woman of the Year Nominee for UT 2022 CRCA AllAmerican (first team) 2022 CRCA Scholar Athlete 2022 All-Big XII (first team) Love you, Dad

NORTH SHORE OF TOWN LAKE ON HIKE & BIKE TRAIL BEHIND AUSTIN HIGH SCHOOL

512.467.7799

www.texasrowingcenter.com info@texasrowingcenter.com

From the Director giving. This year marks our annual Best Of Issue, which is filled to the brim with winners worth being recognized across the nutrition, wellness and fitness industries in Austin.

This gift, this issue, is one that keeps on giving because we’re not just announcing winners, the fitness do-gooders of Austin — we’re giving well-respected recommendations, offering new places to try beyond the boundaries of your comfort zone and supporting the tight-knit community of those trying to stay fit and healthy in Austin. Thanks to your submissions and ongoing support, we’ve been able to put together this issue to give a taste of what our Austin Fit community is all about!

In preparing for this Best Of Issue, I was reminded that though this fitness family is tight-knit, it continues to grow to include more folks and activities. As our team reviewed which categories to include, we found so many new ones to add to the list — things that pertained to new trendy sports such as pickleball, disc golf and more! It was a great reminder of how there are always new people, places and things forming in Austin, and AFM gets to be a part of shining a light on them!

We love our Austin Fit Family, and we hope that through this issue, you get a broader picture of the community that surrounds you. Especially, for me, I’ve been able to meet people I never would have connected with before being in this role, and I’m forever grateful for all the connections I’ve made. One thing I’ve learned is that this family truly is one that looks out for each other — from our writers to ambassadors to story subjects to sources.

This issue is truly one for the reader, and we hope you walk away with even just a hint more inspiration to try something new, encourage your community, and find your groove for health and fitness! So here’s the Best Of Issue — enjoy this gift, from us to you!

THE GREATEST GIFT OF ALL IS THE ONE THAT KEEPS ON GIVING.

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he holiday season is marked by gifts, both giving and receiving them. We show our love through what we give, and we accept love through what we receive. But out of all the gifts that can be given and received, whether tangible or intangible, the greatest gift is one that keeps on giving, one that you can reflect on over the years to come and continue to see its positive benefits. And AFM wants this issue to be a gift to you, our readers!

Of course, with each issue we launch, we hope that it’s a gift to our readers. However, this month’s issue is an extra special gift — one that we truly hope will keep on

DECEMBER 2022

Keep Austin Fit,

Landry Allred

DIRECTOR OF CONTENT

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C R E AT I V I T Y

Exposure

PHOTOGRAPHER CHRISTOPHER KIM WEB : www.ckimcreatives.com IG: @ckimcreatives M O D EL : Ashlee Kristen IG: @ashleekristin

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 2022

THE GOOD STUFF

2022 HOLIDAY GIFT GUIDE

32 AFM’S BEST OF 2022 DECEMBER 2022

46

64 12 DAYS OF FITMAS 6

Contents

HIGHLIGHTS

Letter from the Director 4 | Digital Content 8 | Pet of the Month 69 | Ambassador’s Corner 74 | Events 76 | Rides and Races 78

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THE 6 P’S OF WINTERTIME GARDENING

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THE NEW GYMS IN TOWN

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REAL OR FAKE?: HEALTH & HOLIDAY TREES

NUTRITION

LIFESTYLE

WELLNESS

Recipe of the Month: Texas Pecan A Look Inside a Massage Puff Christmas Cookies 12 Therapist’s Toolbox 22 The Antidote to Overeating 14 Journaling For Your Future Feed Your Frosty Figure: Properly Greatness 28 Fueling Your Body in Cold Out of the Gym and Into…

Weather 18 Your Computer? 30

Deck the Halls With Holiday Boundaries 48 Treatments, According to Local PTs 52 Getting Well Locally 54

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FITNESS

Time For A Work Out! 60 Athlete Spotlight: Jess Estrada 62 Kick Mo’s Butt: StretchLab 70

COMMUNITY CORNER

Everyone Has a Story To Tell 10 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

BEST HEALTHY TAKEOUT IN AUSTIN

LIFESTYLE

Your Mental Workout: Letters for Your Future Self

DECEMBER 2022

WELLNESS

5 Ways To Healthily Reflect On Your Year

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FITNESS

Best Fitness Trends For Women

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 CONTRIBUTING WRITERS Kati Epps, Krista Large, Jessica Tranchina, Emma Aguirre, Isabel Meijering, Mark Denesha, Katerina Cotroneo, Monica Brant, Billy Bosco INTERNS Amina Sergazina, Kate Bushman, Kellie Keeling, Rebekah Smith, Sam Hacker, Shannon Lawlor

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

COVER PHOTO BY DIMITRI STASZEWSKI.

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

COMMUNITY CORNER AUTHOR

AFM Team

COMMUNITY Corner EVERYONE HAS A STORY TO TELL n AFM owner and publisher Lou

Earle shares about the publishing of his first book “Apogee,” which was recently released.

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n Oct. 31, 2022, Austin Fit Magazine publisher and owner Lou Earle published his first novel, “Apogee.” Earle has dabbled in writing over the years — from love poems to a children’s book for his grandchildren to a nonfictional philosophical work to even the monthly publisher’s letters in AFM. However, it wasn’t until August 2020 that he started writing “Apogee.”

AFM got the chance to interview Earle on his recent success and how he came to realize his lifelong dream.

making up stories and telling them to my brother. He loved it, and every morning he would say, “Hey Lou, tell me a story.”

Eighteen years ago on Nov. 27, I read my horoscope for Gemini. It said: “Do you have certain talents for writing, dear Gemini? You seem to have a very precise and clear way of expressing yourself. And it’s possible you use this gift of yours in your career. Today you might want to use it for another purpose: for expressing your feelings about someone. Whether you write to a family member or compose a wonderful love letter, you will be particularly inspired. Get writing!”

A month later, I outlined some ideas for a novel. In 2005, I wrote the first five pages of that novel and never wrote another word until 17 years later in August 2020 when I started writing “Apogee.” I’ve been working to get it published for the last two years.

AFM: What was the genesis of this motivation?

Lou Earle: It began a long time ago. I was about 7 or 8 years old. Like many kids of that age, my brother and I slept in the same room and usually woke up early. Our parents told us we had to stay in our room until they got up, so we would lay in bed and chat. I had this habit of

DECEMBER 2022

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AFM: What was it like writing this novel?

LE: Because I’ve read so many of these works, I had a sense of how my writing style would work; they provided so many wonderful examples of approaches and techniques. But in the end, you must adopt your own style. For example, how much detail do you want to provide in each scene? Some authors spend pages describing a situation while others may only invest a paragraph or two. For me, it was a journey of discovery.

In the end, I found that the story told itself. Some describe this as a gardening approach where you put down the seeds and wait to see what grows. I started writing by imagining a scene and then describing it.

When it was working, the images just popped into my mind, and I wrote about what I saw. That’s one reason my original “Apogee” novel got to be so long. The images just kept coming and, eventually, I had to end it. So, you might say that the story wrote itself.

When I looked into publishing my novel, I was told by literary agents and publishers that it was too long.

It was a real downer at first. I didn’t feel I could edit enough out of the book without ruining the story, and I worried about how to create a good linkage between the first and second books. Fortunately, I was able to split the book in two by creating a cliffhanger ending in the first book and a new beginning in the second.

That’s also how I was able to plan to publish the second book, “The Typhon Affair” in less than six months after publishing the first.

“Apogee” is the first book in the Mac Sisco Trilogy.

The second book is “The Typhon Affair,” which will be published in March 2023, and the third book, “The Maslow Conspiracy” will publish in the fall of 2023.

Below is a blurb from PHiR Publishing Co. of “Apogee”: “An insidious conspiracy threatens the governance of nations worldwide. The evidence is subtle at first.

As the layers are peeled back, however, a picture of politico-economic and social manipulation on an unimaginable scale begins to take shape. Ex-Navy Seal and NSA intelligence agent Mac Sisco is given limited resources and a seemingly impossible task: to strike a crippling blow before it’s too late. Can Team Apogee stem a tide of evil set in motion by a shadowy cabal that has been planning and executing its strategy for over half a century?” afm

AFM: What has been the greatest challenge for you in this journey?

LE: There are two huge hurdles for new writers. The first is finding a publisher who will take a chance on your work. It’s like being discovered in Hollywood. I was fortunate to find a publisher, John Casey of PHiR Publishing, who gave me that chance. I’m eternally grateful for his support.

The second challenge is marketing your book. There are so many elements that go into getting exposure but, as my publisher has said, there are three critical elements that make a book successful: 1. First, tell a great story 2. Second, execute great marketing 3. Third, luck!

I sincerely hope my books tell a great story and by reading this, you’re helping get the word out. For the third, I’ll just have to keep my fingers crossed.

“Apogee” is available from many book retailers in stores and online including Barnes & Noble, Amazon and Google Play in Kindle, e-book and paperback.

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

NUTRITION AUTHOR

Coach Kati Epps at MyBody GX

DECEMBER 2022

RECIPE OF THE MONTH TEXAS PECAN PUFF CHRISTMAS COOKIES n Looking for something sweet this Christmas? Check out this

month’s featured recipe for Texas Pecan Puffs from Kati Epps.

INGREDIENTS: 1 cup butter (to make dairy-free, coconut oil is delicious) ¼ teaspoon salt ½ cup sifted powdered sugar 2 cups Texas pecans 2 teaspoons vanilla 2 cups sifted flour (this can be made with gluten-free flour) ¾ cup powdered sugar to roll in

DECEMBER 2022

COURTESY OF CANVA

PREPARATION: 1. Preheat oven to 350 F. 2. Put butter in a bowl and gradually add sugar to the butter until creamy. Add vanilla, salt, flour and pecans.

3. Chill the dough until it’s easy to handle.

4. Form the dough into balls that are about the size of marbles (about 1 teaspoon). Put balls of dough onto a nonstick cookie sheet.

5. Bake cookies for 12 to 15 minutes at 350 F. Let stand for 1 minute and then roll in powdered sugar.

6. Enjoy!

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

NUTRITION AUTHOR

Krista Large

THE ANTIDOTE TO OVEREATING

n Overeating feels characteristic of the

holidays, but it doesn’t have to be. Here are some ways to avoid overeating.

DECEMBER 2022

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Have you watched an eating competition before and noticed how rapidly the contestants eat? It’s a skill, and the competitors are trying to outsmart the activation of the satiation hormones in the body. If those competitors ate slowly, they’d barely be able to eat a percentage of what they do when eating fast.

If you’re a notoriously fast eater, please know this is a habit that can change with practice. We can practice this habit by playing a game. This game is a secret.

Nobody else will know you’re playing.

The Secret Game of Eating Slow: • The winner is the person who finishes last • The game’s objective — be the slowest eater at the table • Tips to win: > Find the slowest eater (usually the person talking the most) > Match their pace or go slower > Put down your fork after every bite > Chew the food thoroughly > Take a deep breath between bites > Engage in conversation at the table (after you swallow, of course) > See if you can finish last!

Not only that, but see if you notice anything different. Do you eat less? Do you feel less bloated or stuffed? Do you even need seconds? Do you feel more connected with your body and the people you share a meal with?

The good news is there is a lot of merit to eating slowly. You may end up eating less (and have leftovers for tomorrow). You’ll regulate your appetite by honoring your natural cues and won’t be as hungry later. With time, you’ll feel better after finishing each meal.

Eating slower has changed my life and the lives of my clients, and it can change yours, too! It’s one of the most challenging habits to break, but if you play the game, you’ll likely change this pattern for good.

After all, it’s “rest and digest” for a reason. We digest food better when we eat slowly. afm

D

o you ever find yourself going for a second helping of a meal and later realizing you ate too much food?

Overeating can feel miserable for several reasons — it’s uncomfortable, it can drain your energy, it’s terrible for digestion and it sometimes comes with emotional weight, not to mention actual weight gain. But how does it happen?

One explanation for overeating that I see in my line of work is a quick eating pace.

Many people don’t realize they’re fast eaters. For many, this is an unconscious behavior programmed from childhood. As a kid, I’d have to eat quickly so I wouldn’t miss the bus to school. When we repeat behaviors enough, they become a habit. Eating quickly sometimes becomes a habit of eating quickly all the time.

With virtual meetings and working from home, there are no lunch breaks. Clients often tell me they have appointments scheduled back to back with minimal time to eat between sessions, so they end up scarfing down food in five minutes, or they’re so hungry by the end of the day that they practically inhale food when they finally get a chance to eat.

But this isn’t ideal. Think about our digestive system and how slowly food moves through it. When we eat food, we generally spend about 30 seconds chewing a single bite of food in the mouth before swallowing.

The food takes about 10 seconds to travel down our esophagus and into the stomach. From there, depending on what you ate, how much you ate and how efficiently you digest food, it can take anywhere from 2 to 6 hours to digest that food.

If you’re a fast eater, you may only “chew” your food for a few bites before swallowing; you may already have your fork ready for the next bite before you’ve even swallowed the first. If this happens, you add food to the assembly line before the machine is ready.

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, Living Large Wellness.

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

NUTRITION AUTHOR

Sam Hacker

THE 6 P’S OF WINTERTIME GARDENING n As the temperature drops, these six

tips can help your vegetable garden continue to thrive throughout the winter.

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ardening in Austin sometimes feels like it can only be a spring, summer and fall activity — you plant in the spring, grow in the summer and harvest in the fall. But an Austin winter is no stranger to gardening, although it may look a little different than expected.

Here are the six P’s when it comes to wintertime gardening

Protection

When the temperature drops, you’ll have to keep an eye on any new seeds you plant. Texas A&M says when the temperature is forecasted below 28 degrees, it’s best practice to cover the plants. You can do this by putting a tarp or covering over your plants and securing the edges with something heavy. The first frost will be the ultimate test because your plants will have never experienced it before, so make sure they’re protected.

Planting

Since most of your garden will be resting from the sowing season, you’ll probably spend most of your time upkeeping your garden and preparing for the spring.

However, there are seeds you can still plant in the winter!

Lettuce, greens and spinach are all great options for wintertime veggies and can be planted as seeds or transplants, aka moving an already growing plant to a new home. Radishes and greens can also be planted as seeds. Texas A&M AgriLife Extension has a planting calendar that’s useful year-round for showing when vegetables can be sown in your garden. There are even flowers you can plant in December, such as violas, Centaurea and larkspur, allowing you to start off the primary planting season in the spring with flowers already blooming.

DECEMBER 2022

Pruning

December can also be a great time to prune your other deciduous plants since there won’t be any leaves to block your view, allowing you to see the overall shape of the plant. Most of these plants will stay leafless until about February.

However, for plants that still have leaves, winter is a great time to check both plants and soil for possible diseases. If there are signs of fungal disease among your plants, remove the infected leaves and throw them away. Even if you have a compost bin, throw the infected leaves in the trash so it doesn’t spread throughout the garden.

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Pests

tools and garden shed for any rust or signs of wear.

While some tools might last even when covered, staying ahead of upkeep saves you more time and money in the long run.

Luckily, most pests aren’t present in the wintertime, but it’s still good practice to keep an eye out for any insects that don’t belong in your garden. If you’re interested in what pests are common in Texas, Texas A&M has an alphabetized list that can help.

Additionally, regularly check your vegetable gardens for weeds. While the weeds will still probably be young and appear harmless, disposing of the weeds before they have a chance to root will save you more time later.

Public Planting

Luckily, Austin has a wide variety of community gardens for those who wish to give back to the community, want to enjoy the company of other gardeners, need a little help with getting fresh veggies, or even want to learn the art of gardening or simply take a stroll through a garden. The Community Gardens Program has a great set-up for those interested in learning more and even has a map showcasing all the community gardens in Austin.

As winter reaches its peak, your garden can continue to thrive, whether it be through planting seeds, taking time to check your tools or simply allowing your garden time to rest. afm

Preparation

As mentioned earlier, winter is great to prepare for spring. In December, you may want to turn your compost and mulch, which involves taking a shovel or rake and moving your compost and mulch around, similar to mixing a salad. You can even spread some new compost over the vegetables you planted to give them some extra nutrients.

Wintertime can also be a great time to clean your lawn and tools. Removing any leaves or debris from your lawn allows grass to continue growing and building its reserves. In that same vein, check your

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

NUTRITION AUTHOR

Kate Bushman

FEED YOUR FROSTY FIGURE: PROPERLY FUELING YOUR BODY IN COLD WEATHER n Why does your body crave more food when it’s cold outside? Here’s why and how we can eat properly during this chilly season.

T

emperatures drop, nights lengthen and mashed potatoes become a dinner staple — welcome to winter.

As the weather changes, so does your appetite. The winter appetite can be caused by a combination of many things: our survival instinct kicking in to tell us to eat more to survive, psychological changes from the dark skies and isolated night, or even the availability of certain foods over others in the grocery store. No matter the reason, a change in your appetite during the winter can be confusing and sometimes triggering. To fuel yourself properly during this season, it’s helpful to know why this change happens and how you can accept your body’s comfort food cravings.

According to the CDC, our bodies lose heat quicker when exposed to frigid winter weather. To compensate for this heat loss, our body does what it can to stay warm — eat! Eating and digesting food uses energy, which

DECEMBER 2022

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produces heat, similar to why our bodies shiver in the cold; shaking and movement produce energy and heat to keep warm.

Colder temperatures signal holiday stress, nights spent alone in bed to avoid the freeze and feelings of depression that accompany the early, dark nights. These feelings of stress, sadness and solitude are correlated with emotional eating, which is defined by social psychologist Hanna Konttinen as “a tendency to eat in response to negative emotions with the chosen foods being primarily energydense and palatable ones.”

Energy-dense foods are your typical comfort foods: mashed potatoes, macaroni and cheese, and pizza. If consumed in excess, these foods associated with the negative feelings that accompany cold weather will lead to weight gain. Though weight gain isn’t inherently a “bad” thing, it can still be avoided if you’re trying to stay fit during these colder months.

Elizabeth Widen, registered dietitian and assistant professor at the University of Texas at Austin, provides insight into how you can enjoy your favorite comfort foods while meeting proper nutrient needs and preventing weight gain.

“All foods can fit as part of a healthy well-balanced diet,” Widen says. “The key is consuming a variety of foods, including lots of fruits and vegetables, and listening to your hunger and fullness cues.”

You don’t necessarily have to scrap comfort food altogether; Widen uses a revised recipe of her favorite comfort food, mac and cheese, to still receive adequate nutrients. She also suggests pairing each meal with dark leafy greens like spinach or kale.

Since the availability of different foods also influences our food choices, Widen suggests getting creative when healthy food like fresh fruits is no longer in season. In this case, she recommends trying seasonally available ingredients like kale, winter squashes, and citrus fruits or pears. Additionally, she says frozen fruits and vegetables are a financially accessible alternative.

“One of my favorite ways to eat fruit in the winter is a tropical smoothie with frozen banana, pineapple, passion fruit and plain yogurt,” Widen says.

As for a more seasonal dish, Widen promotes her favorite budget-friendly bean or lentil soups. Basic ingredients like onions, carrots and celery are the perfect base for a cozy bean soup. Widen suggests mixing garlic and olive oil with the vegetable base and finishing the dish by adding lentils, canned tomatoes and broth. Top it off with dark leafy greens, a bit of lemon juice and olive oil for a low-cost and nutrient-dense meal.

Though weight gain is a common fear, understanding the causes of weight gain and how to manage it can be helpful. Comfort foods don’t need to be restricted. Take tips from Widen to enhance your comfort dishes, listen to your body and respect its needs as the air grows colder.

Just because the temperature drops, doesn’t mean your diet has to, too. afm

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

T H E M I N D + B O DY I S S U E OCT 2022

PUSHING THEMIND LIMITS: & BODY Loving Your Body, Intentionally

Capturing the Mind & Body

Get Your CBD Fix in Austin

T H E F U R RY F R I E N D S I S S U E SEP 2022

HOOK ’EM HORSES Happy Hens, Healthy Eggs

A Year as a Raw Vegan

Healthcare Heroes: Pet Therapy

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LIFESTYLE AUTHOR

Jessica Tranchina, PT, DPT

A LOOK INSIDE A MASSAGE THERAPIST’S TOOLBOX n Ever wondered what gadgets your

massage therapist uses? Here’s an overview of the various tools that might be in their toolbox.

E

verybody loves a good massage, right?

Massage therapists, which must be licensed and can receive physician referrals to practice, may also use oils, lubricants, salt glows, heat lamps, hot and cold packs, tubs, showers, jacuzzis, saunas or steam baths.

Despite the vast array of possible tools and techniques a massage therapist may use in a session, we will specifically focus on three typical ones that can be found in their toolbox. These tools, when used properly, can be a safe and effective way to provide relief to stressed bodies.

circulation to the area where the cups are placed, cupping may relieve muscle tension, improve overall blood flow and promote cell repair. It may also help form new connective tissues and new blood vessels within the tissue.

According to a 2018 review, the effects of cupping therapy include improving pain thresholds, changing the skin’s biomechanical properties, helping to promote blood flow to the skin, decreasing inflammation, boosting the immunity of the cells, and improving local metabolism. This, in turn, has a positive effect on the lymphatic system, which is responsible for eliminating waste from the body.

Cupping

Gua Sha

Cupping has been around for a long time — some medical texts that mention cupping date back to 1550 from ancient Egypt. It has also been a part of many other ancient healing systems, including Chinese and Greek.

Cupping is a type of alternative therapy that involves placing cups — oftentimes, dry cups — on the skin to create negative pressure or a suction effect. This process is thought to improve the flow of energy in the body and facilitate healing. By increasing blood

DECEMBER 2022

Gua sha involves scraping the skin with a massage tool to improve your circulation, break up scar tissue and promote healing. It’s an ancient Chinese healing technique.

In gua sha, a licensed massage therapist scrapes your skin with short or long strokes to stimulate microcirculation of the soft tissue, which increases blood flow. They make these strokes with a smoothedged instrument known as a gua massage tool and

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the use of massage oil or cream. Gua sha is generally performed on the back, shoulders, neck, arms and legs.

Rubbing the skin’s surface is thought to help break up scar tissue, reduce inflammation and promote healing. One study showed that gua sha helped relieve chronic neck pain. In the study, 48 participants were split into two groups, and one group was given gua sha and the other used a thermal heating pad to treat neck pain. After one week, participants who received gua sha reported less pain compared to the other group.

Percussion Instruments

Percussion therapy devices are designed to help with muscle soreness and aid recovery after a workout. They can also help with improving mobility, decreasing pain and breaking up scar tissue.

These devices work by vibrating or pulsing at a rapid rate to provide a powerful massage and often feature a variety of attachments for targeting specific muscle groups. Massage therapists use these tools to warm up tissue prior to the massage, improve mobility prior to stretching the client, or decrease pain and scar tissue.

These instruments can also be purchased for home use in a variety of styles. One recent study using a Hypervolt massage gun found that a 5-minute

percussion massage on the calf improved the range of motion in the leg and foot.

In summary, there are a variety of effective tools you can inquire about at your next massage therapy session, and please don’t be afraid to ask! You never know what tool or skill your therapist may have that can help you feel your best! 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’s the owner of PRIMO Performance and Rehabilitation, which started in Austin in 2010, where her expertise and unique skillset have been established as one of the best in her field. Her certifications include NASM-CPT, ART Certified Provider and CKTP.

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

LIFESTYLE AUTHOR

Rebekah Smith

THE NEW GYMS IN TOWN n With each new year, the fitness

world grows. Explore the newest gyms in Austin that opened in 2022.

DECEMBER 2022

Factory Gym

Although they opened on April 1, what Factory Gym has to offer is no joke. This premier bodybuilding, powerlifting and strongman training facility stands out for its 50 top-of-the-line strength training machines, which include several specialty pieces not found in other gyms in the greater South Austin area. Factory Gym also boasts a fully equipped cardio area, 5-star locker rooms, and highquality line lighting and sound systems. They are currently in the process of expanding into another building that will open after the New Year.

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COURTESY OF FACTORY GYM

A

ccording to a 2020 Planet Fitness survey conducted, 91% of Americans made fitness-related New Year’s resolutions. In preparation for 2023, you may be thinking of doing the same. Since the pandemic, gyms have opened across the U.S., many of which are contributing to the Austin fitness community. Luckily, we’ve compiled five of the best new Austin-based gyms that opened in 2022 that can help you reach your goals year-round.

COURTESY OF GRIT ATX

Grit ATX

Looking for a local, femaleowned and operated gym experience that encourages you to find joy in challenging yourself ?

Garland Parsley’s Grit ATX opened in June and is located in East Austin. They offer spin and mat classes, which are about 45 minutes long and alternate between strength and cardio training. Parsley’s training focuses on her mantra “feel it before you see it.” For new clients, Grit ATX offers two classes for the price of one, which is $24.

“We love a good sweat, but more importantly we love to feel the change in our body — physically, mentally and emotionally,” Parsely says. “Whether it’s just showing up or taking on a new challenge in class, our goal is for everyone to enjoy the change inside before they can see the change on the outside.”

When Tim Mantel moved from New York to Southwest Austin, he realized something was missing in the fitness community — a space where strength and community coexist. In March, he opened Los Campeones Gym in Southeast Austin to provide a space for bodybuilders, powerlifters and the average person. Praised for having a well-lit, clean environment filled with some of the best equipment, Los Campeones appeals to the entire community. They also offer personal training, free Wi-Fi, lockers, towel service, showers and a posing room across a 14,000-square-foot facility. If you’re looking for a place “where strength meets community” that’s open 365 days a year, check out Los Campeones Gym.

COURTESY OF LOS CAMPEONES GYM

Los Campeones Gym

25

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

n LIFESTYLE

COURTESY OF LEANDER ATHLETIC CLUB

Leander Athletic Club

Rumble Boxing

Rumble Boxing offers a boxing-inspired group workout experience, and the franchise is bringing seven new studios to Austin! Originally founded in New York City in 2017, Rumble’s recent opening in Cedar Park is the brand’s debut in the greater Austin area. Rumble Boxing offers 45-minute, 10-round strength and conditioning group workouts centered on high-intensity strength training circuits using teardrop-style boxing bags. Their group classes give members an experience that promotes cardiovascular health, highintensity interval training (HIIT), metabolic conditioning and overall catharsis by building physical and mental strength.

DECEMBER 2022

26

With the tagline “Fitness, Wellness, Recovery,” Leander Athletic Club (LAC) provides multiple fitness and wellness amenities under one roof and strives to make prioritizing individual health a convenient and enjoyable experience. Phase one of the facility – a 4,000-square-foot main gym – opened in May with a mission to bring something new and unique to the Leander area.

The main gym includes strength and conditioning and kettlebell classes, as well as personal training and nutrition consultations.

Phase two includes an additional 11,000-square-foot facility projected to open in early 2023.

This area will include LAC’s yoga and Pilates studio, cycle studio, kids’ club, smoothie bar, locker rooms and infrared sauna lounges.

It will also house the awaited Wellness and Recovery Center, which offers IV drip therapy, a red-light therapy bed, a full-body cryotherapy chamber, electric plunge tubs, compression therapy and hyperbaric oxygen therapy.

“We wanted to create a place where our members look forward to coming, with a supportive community (who) pushes you to give it your best, then provides everything you need to unwind and recover quicker,” says gym personnel Starlena Vaugn. afm

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LIFESTYLE AUTHOR

Kati Epps

JOURNALING FOR YOUR FUTURE GREATNESS n Journaling can be more than spilling your feelings on a page; it can be a great way to reflect on this past year and prepare for the next.

N

ew Year’s Eve marks the finish line of this year and the new beginnings we all so greatly desire. A new year is the starting line of new hopes and dreams — all things are possible. It’s a way we can renew ourselves with a marked start date. Each year, we decide on dreams and goals we’d like to pursue over the next 365 days.

But the ritual of starting something new doesn’t have to wait. There doesn’t have to be a future date, a Monday or a new month to begin working on your future greatness. But for some reason, it feels more significant or serious if we have a date to start and a date of when our work should be completed. Though we can start today writing down ambitions and planning to accomplish them, it seems in our nature to need more significance. Since that may be the case for you, let’s look at the new year, 2023.

Journaling is a great way to help you navigate the next year through planning, focusing, tracking your stats, and being able to reflect and measure your successes. Growing confidence in knowing how you’re going to prepare and execute your week sets you up for consistency. Journaling can help you appreciate what’s working and what needs to be adjusted in an easily reviewable form. Journaling is meant to be the road map for your lifestyle plan that helps you to create turn-by-turn directions for the known and navigate the surprises and events that come up in life; it’s essentially your life goal GPS with the ability to reroute

DECEMBER 2022

28

JENNI ROBERTS PHOTOGRAPHY

when a traffic jam pops up.

How to successfully take a goal and create a plan in your journal is important. Your goals should be SMART — specific, measurable, attainable, relevant and time-based.

Goals aren’t just about what you want to accomplish, but they speak to who you want to become. Your goals are your future self. This is vital because your goals need to be in line with your values, what’s important to you and how you want to live your overall lifestyle.

Everything worth doing needs a plan. You wouldn’t buy a house, move states, start an education program, enter a career field or make any other major life change without thinking about the movements necessary to get from point A to B. The same is necessary for creating a lifestyle plan that will help you reach the goals you’ve set for yourself. These goals can include looking at weight loss, gaining lean muscle mass, running a race, cleansing your gut or creating healthy habits around nutrition and sleep. You may even want to build a new business, add a side hustle passion project or spend more quality time with your tribe.

Whatever your goal, it all needs some organizing.

Journaling sets you up for success every morning, and you can review your accomplishments every evening. Start your day with who you are today: the entrepreneur, the healthy person or the mindful partner. Journal about who that person is and how their life looks. This will help you embody that person and become your desired goal.

Journaling is meant to work for you, your lifestyle and your goals. How is your mindset? Are you excited about your plans and your journey? Do you have frustrations you need to vent or old emotional strongholds that don’t serve you? Journaling gives you a safe space to release, grow and determine your own path going forward. You are the only you, and you are capable of all your dreams and aspirations.

I’m here to support you with resources and encouragement to get you to your next level. I found success in journaling, and I hope you find success with it as well. Have the most amazing new year; I am so excited for you! afm

29

Coach Kati Epps is the founder of MyBody GX with a background in chemistry from Colorado State University, an ACE-certified personal trainer, a health coach and a nutrition specialist.

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

LIFESTYLE AUTHOR

Emma Aguirre

OUT OF THE GYM AND INTO… YOUR COMPUTER? n Since the pandemic, the use of

online coaching to meet your fitness goals has increased tremendously and will only continue to rise.

I

n this day and age, convenience is everything — even with fitness. And online training is just the way to do that.

According to a report by The Business Research Company, the global online and virtual fitness market was expected to grow from $11.39 billion in 2021 to $16.15 billion in 2022 and soar to almost an $80 billion market by 2026, with consumers in North America blazing the way.

For many personal trainers, online training was the silver

DECEMBER 2022

lining of the pandemic. After three months of becoming certified as a personal trainer in 2021, Sarah Geer ventured into the online training space, instead of taking the traditional in-person training route. She says the pandemic made personal training more accessible.

“I created my online business so I could work when it was convenient for me. It just made sense for my schedule,” says Geer, a mother, business owner and fulltime worker. “I didn’t want to ever have my training business interfere with family time.”

30

Online trainer Shawn Emory also found the online route to be better as she already had her corner of the online world pegged long before 2020 and has been coaching clients online for six years after running out of hours in the day.

“I work full time, and I did not have the bandwidth anymore,” Emory says. “My daughter’s schedule wouldn’t allow me to travel to clients.”

Not only is online coaching more accessible, but Emory says it takes out the dreaded “I have to go to the gym” feeling and cuts out a

BRANDI CLARK

SARAH GEER

possible commute time, essentially eliminating excuses. She adds that going to the gym may actually intimidate some clients, and working out from home takes away that fear.

Finding Your Niche

One major shift in moving from in-person to online training is that online training requires a niche clientele and a strong ability to market to them, says Brandi Clark, a business mentor for online fitness professionals.

Going the extra mile for clients is something most personal trainers are not prepared to do, explains Clark, as most trainers are simply being “spoon-fed” clients in the gym. She says this is the biggest struggle for personal trainers making the leap into online coaching.

“The world is their gym,” Clark says. “They don’t know how to find clients. They don’t know how to position themselves so they can find them.”

Clark found her online niche market in coaching brides looking to lose weight for their wedding while Emory had been teaching classes on Zoom for years before she finally found her niche market — women over 40 who enjoy working out from home.

Connecting With Clients

Clark says good online coaches need an honest ability to connect with people; clients want to know there’s hope as they’re essentially buying a different future for themselves.

“They are the hero of their story,” Clark says. “You, the coach, are the

SHAWN EMORY

facilitator, not the hero in this.”

For Geer, that connection is a key part of the online coaching experience and it runs much deeper than in-person coaching.

“I love that, as online coaches, we are in control of the program we create and it can incorporate all the pieces our clients never knew they needed,” says Geer, who runs a 12-week program for moms over 30.

For Emory, maintaining a constant connection with online clients is also important, and she does so through her online Zoom fitness classes three times a week, weekly coaching calls, and Facebook group and messaging system. If a client is struggling, she’ll reach out via text to checkin. This way, clients get more than just 45 minutes a week to pick the brains of their trainer.

The Future of Online Coaches

Clark says the online coaching space is only increasing, especially with the rise of social media.

“Online education is becoming more of a thing; it’s not slowing down,” Clark says. “Education is changing. This is just what we have now and the population is growing.”

For Emory, online coaching has always been around through programs on DVDs such as

31

Beachbody — and it will continue to be. She says there will always be a group of people who want to work out at home, especially as the working-from-home population continues to rise.

Regardless of working out at home or in person, Geer says the goal for coaches is always the same — helping them meet their goals.

“As online coaches, if we do our jobs correctly, we will leave our clients feeling knowledgeable and comfortable with exercise, whether in the gym or at home,” Geer says. afm Emma Aguirre’s training career began with spinning almost 20 years ago in a small women-only gym in South Texas. After a career in journalism, Aguirre switched to fitness full time, certifying in Practical Pilates, TRX and Jillian Micheals BodyShred program. She’s also qualified as an AFAA Group Fitness professional and holds several personal trainer certificates as well as Precision Nutrition’s Level 1 certification.

She’s currently becoming certified as an International Sports Sciences Association master trainer and spends her days coaching clients online as a Personal Health Advisor at Austin’s Wellthy Soul.

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

APRIL DECEMBER 2022

32 32

2020

There are wins and losses that mark each year, and we recognize not all end-of-the-year reflections are celebratory — a business lost, a loved one passed or a passion project failed. But we get back up and try again each year, and that’s what makes the year truly worth celebrating — our endurance. These businesses we get to highlight this year in our Best Of remind us of what it means to endure; a little can go a long way, and our Austin Fit Family knows that more than anyone. From each step in a run, rep in a workout, bite in a meal and moment in a meditation, we open our eyes and look back to see how far we’ve come, and we’re both pleasantly surprised and encouraged to move forward, all at once. Here’s to another year of endurance and reflection! May you find another reason to celebrate!

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

B E ST S M O OTHI E OR J UIC E S HO P

🏆

 JuiceLand  The Soup Peddler  Daily Juice Cafe

B E ST C O FFE E S HO P

🏆

 Patika  Summer Moon Coffee  Medici

BEST NON-TACO FOOD TRUCK

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 Paperboy  Coat & Thai  Patrizi’s

Meanwhile Brewing Co.

B E ST TAC O  Veracruz  Tacodeli  Torchy’s

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Best Local Brewery or Distillery

B EST B AR

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 Nickel City  Rustic Tap  The Roosevelt Room

B E ST H EA LT H FO O D RE S TAU R A N T  Flower Child  Casa de Luz  Picnik

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B EST LO CAL B RE WE RY O R D I ST I LLE RY  Meanwhile Brewing Company  Lazarus Brewing Company  Still Austin Whiskey Co.

B E ST P L A N T- BA S E D RE S TAU R A N T

🏆

 Casa de Luz  Bouldin Creek Cafe  The Beer Plant

DECEMBER 2022

B EST WI NE RY

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 The Austin Winery  William Chris Vineyards  Wanderlust Wine Co.

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🏆

TRAVERSE PHOTOGRAPHY

B EST C H E F

 Daniel Ben-David  Tyson Cole  Shawn Cirkiel

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Shannon Doyle Best Nutritionist

B EST FA RM E R S M A R K E T

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 Mueller  Sunset Valley  Lakeline

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ALI NOLAN

 Shannon Dolan  Taylor Stolt  Colleen Flynn

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

B E ST S TO R E FO R FI TN E S S A P PA RE L A N D G E A R  RIDE Indoor Cycling  Lululemon  REI

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BEST S TAYCAT I O N

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BE ST WAT ER S P O RT RE NTALS

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BEST RU N N I N G S HO P

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DECEMBER 2022

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 Lady Bird Lake  Barton Creek Greenbelt  Walnut Creek Trails

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Lady Bird Lake Best Hike or Bike Trail

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BE ST PE T F O O D S TO R E  Tomlinson’s Feed  Healthy Pet  Paws on Chicon

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 Antone’s  Emo’s Austin  Stubb’s

True Hemp Science Best CBD Shop

COURTESY OF TRUE HEMP SCIENCE

BE ST V E T C L I N I C

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

BEST LI V E B A N D  Honey Made  Spoon  Shinyribs

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BEST PU B L I C G O L F C O URSE  Lions Municipal Golf Course  Roy Kizer Golf Course  Morris Williams Golf Course

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BEST DO G PA R K  Zilker Metropolitan Park  Yard Bar  Neighbors Dog Park

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TRE KARNES

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BE ST SWI MMI NG HO LE

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DECEMBER 2022

38

Honey Made Best Live Band

BE ST PLA N T N U R S E RY  Barton Springs Nursery  Shoal Creek Nursery  The Natural Gardener

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39

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

B E ST P HYS I CA L T HE R A PI ST  Carter Physiotherapy  Jessica Tranchina  Elaine Tsay

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B E ST OB /GY N D O CTO R Dr. Christopher Seeker Dr. Megan McCoin Dr. Andrea Campaigne Dr. Diana Wang

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 Dr. Aisha White  Dr. Rocco Piazza  Dr. Ned Snyder IV

B E ST AC U P U N CT U R I S T

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 Lucas Brown  Chanelle MacNab  Chris Goddin

COURTESY OF MILK + HONEY

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Milk + Honey Best Med Spa

B E ST ORT HO P E D I C D O C TO R

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 Dr. Scott Welsh  Dr. Joel Hurt  Dr. John McDonald

 David Frank, D.M.D.  Summer Rydel D.D.S.  Toothbar

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 Tammy Marquez  Mark Bonus - Viva Day Spa  Katie Davies

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DECEMBER 2022

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 Lifespring Chiropractic  Inner Sun Chiropractic  Dr. Brad Holden

40

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B EST M E D S PA

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 Milk + Honey  Mint and Thyme  Viva Day Spa + Med Spa

Carter Physiotherapy

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B EST M E N TA L HE A LT H PR OF E S S IO N A L

Best Physical Therapist

B EST ALLERG I ST  Aspire Allergy & Sinus  Dr. Allan K. Lieberman  Dr. Seth Hollander

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 ATX Counseling  Red Koala Counseling  Dr. Sarah Osmer

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🏆

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

B E ST P L ACE TO WO R KO U T

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 HIT Athletic  Pure Pilates  RIDE Indoor Cycling

B E ST B O OTCA M P

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 HEAT Bootcamp  HIT Athletic  Camp Gladiator

CrossFit Renew Best Crossfit Gym

B E ST C R O S S FI T GY M  CrossFit Renew  HIT Athletic  SoLa CrossFit

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 Practice Yoga  Black Swan  HIT Athletic

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 TLS ATX Global  Pure Pilates  Urban Lagree

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 Pure Barre  MOD Fitness  barre3

 Pure Pilates  [solidcore]  Ballet Austin

DECEMBER 2022

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 RIDE Indoor Cycling  LOVE Cycling Studio  HIT Athletic

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 HIT Athletic  Knockout  Lions Krav Maga

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BE ST F RE E CO M M U N I TY WORKOUT  CrossFit Renew  Camp Gladiator  HIT Athletic

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 RP Stuart  Hannah Friggel  Megan Knight

43

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

BEST YO GA I N S TR U CTO R  Shanda Breazeale  Leah Chyma  Sonali Krish

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 Lance Vincent  Vlada Sheber  Caitlin Fennessy

BEST CYCL I N G I N S TR U CTO R

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 Cole Cragin  David Garza  James Wilson

BEST RU N N I N G C OAC H  Sonya Schement  Gilbert Tuhabonye  Erik Stanley

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BE ST I NFLU ENC E R I N AU S T I N FI T NE SS & HE ALTH C O MMU NI T Y

BEST G R O U P FI T N E S S IN S T RU C TO R

 Caprice Richards  Emily Duncan  David Garza

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BEST YO U TH FI TN E S S P ROGRA M S

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 HIT Athletic  RIDE Indoor Cycling  REGYMEN Fitness

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 HIT Athletic  Austin Youth Fitness  YMCA

BE ST RAC E/ RU N  Run for the Water  Cap 10K  Austin Marathon

BEST YO U TH S P O RTS L E AG U E

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DECEMBER 2022

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44

🏆

HIT Athletic

Best Place to Workout

BE ST RO C K C LI MB I NG / B O U LD E RI NG GY M  Austin Bouldering Project  Crux Climbing Center  Gregory Gym at UT Austin

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BE ST AERI AL ST U D I O

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 Sky Candy  Blue Lapis Light  Laché Movement Co.

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BE ST SP O RTS REC OVERY FAC I LI T Y

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 CoreFunction Clinic  Generator Athlete Lab  Dynamic Sports Medicine

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BE ST SKAT E PARK

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 House Park Skate Park  Mueller Skate Park  Shaylah Dame Skate Park

BE ST N E W GY M

(must have opened in 2022)

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 Grit ATX  DG Fit  CycleBar West 5th

BE ST P I C KLE B ALL C O U RT

🏆

 Bouldin Acres  Dreamland  River Place Country Club

45

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

AFM’S 2022 GIFT GUIDE N U U N SP O RT H Y D R AT IO N TA B LE T S | $7. 49 Drop a single Nuun tablet into your on-the-go bottle of water and reap the benefits of optimized electrolytes with low sugar. Nuun tablets are certified vegan, glutenfree, kosher and non-GMO. Give the gift of hydration this holiday season!

T H E NO R D IC WEIG HT BEN C H | $2 3 9 The Nordic Weight Bench is the first and only traditional weight bench / Nordic floor bench combo that provides an amazing all-in-one user experience at less than half the cost of purchasing a weight bench and Nordic floor bench separately. By combining a Nordic Floor Bench and traditional weight bench exercises, we are able to offer an incredibly compact, strong and affordable package that’s perfect for Knees Over Toes ATG workouts, home gyms, athletes, physical therapists and more.

The Nordic Weight Bench was designed with the end user in mind!

ATRE YU BAS E M O D E L | $8 5 The Base Model is Atreyu’s take on the classic lightweight running shoe. It features a sock-like upper with minimal overlays for added structure, a rebound-loaded eTPU sock liner and a supercritical EVA midsole that promotes ground feel and natural comfort. Atreyu is keeping things simple so you can focus on your goals with fewer distractions.

Designed and tested in Austin, TX.

T HER AG UN P R IME | $198 The Theragun Prime is an ergonomic percussive massage therapy device that gives your muscles a deep tissue treatment. Key features include 120-minute battery life, four easy-to-clean attachments and customizable speed. Prime’s durable motor allows for aggressive treatment in any environment keeping your muscles feeling great for your next workout.

O U RA RI N G | $3 4 9 Track sleep, readiness and activity with this wearable fitness tracking ring. With a membership, you’ll also receive personalized recommendations, heart rate monitoring, blood oxygen levels, and skin temperature readings for early sickness detection. This ring is equipped with a powerful battery with up to seven days of capacity and a full charge in as little as 20 minutes.

DECEMBER 2022

46

A PO G E E : A M AC S IS C O NOV E L | $7 .4 9 -$17. 99 An insidious conspiracy threatens the governance of nations worldwide. The evidence is subtle at first. As the layers are peeled back, however, a picture of politico-economic and social manipulation on an unimaginable scale begins to take shape. Ex-Navy Seal and NSA intelligence agent Mac Sisco is given limited resources and a seemingly impossible task: to strike a crippling blow before it’s too late. Can Team Apogee stem a tide of evil set in motion by a shadowy cabal that has been planning and executing its strategy for over half a century?

This book is by AFM publisher, Lou Earle.

G A R D E NC UP | $9 .99-$11. 99 Gardencup provides garden fresh salads delivered straight to your door! Every gardencup is made fresh to order right before it ships out the very same day. Your produce is sourced as close to harvest as possible and receives almost all of it fresh the very same day it goes into your gardencups.

SPIB E LT - RE F L E C T IV E R UNNING B E LT | $3 2 . 99 Made right here in Austin, the reflective running belt is a large pocket SPIbelt with a reflective pocket and logo on the elastic waistband. This will increase visibility and safety in the dusk and dark. Stay safe while you’re out on a run or walking the dog! The reflective SPIbelt is perfect for holding your smartphone as well as keys, ID, headphones, cash, credit cards or even a passport.

H IT AT HLE T IC - 4 & 8 C LASS PAC K AG E | $77-$125 Give the gift of HIT Athletic classes this holiday season! Their group fitness classes are designed to provide beginners and experts alike with dynamic opportunities to advance skills and boost performance levels. Their training center features the most diverse class schedule in the area! HIT Athletic is offering 20% off their 4- and 8-class packages!

EMB E R TRAVE L M UG 2 | $1 9 9 .9 5 The Ember mug lets you set the perfect temperature for any hot beverage while you’re on the go and keeps it there for up to three hours with an efficient built-in battery. Select your temperature directly on the mug from 120 F to 145 F, and rest easy knowing the mug comes with an automatic sleep sensor that senses when to turn off.

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

WELLNESS AUTHOR

Isabel Meijering, DACM, L.Ac

DECK THE HALLS WITH HOLIDAY BOUNDARIES n Boundaries, especially

during the holidays, become increasingly important to keep yourself sane in this stressful season.

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ith the holidays coming, I’m often asked about how to maintain boundaries with family members.

The truth is, there are many ways to support yourself in upholding boundaries, leading to a successful holiday season!

1

Put yourself first

We’ve talked about this in partnership, and the same is true with family. Anytime you’re around someone expressing a big emotion, if you enter the emotion with them, you can no longer help or serve. You’re now both having a hard time. If you’re around family members who are going through something, don’t take on their pain. One of you has to be out of the emotion to assist the other.

DECEMBER 2022

You can be sensitive and empathic while also holding your energetic boundaries.

Putting yourself first is also important because you cannot give something you don’t first have.

How can you give love, kindness or appreciation if these aren’t already within you? Taking space to fill your own cup is vital. Maybe take 15 minutes each morning for quiet time or go for a walk by yourself.

This will give you time to clear your head before being with everyone else.

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Do everything out of pleasure

Many of us say yes out of obligation; the opposite of obligation is pleasure. Only say yes out of pleasure. If something doesn’t bring you joy, you don’t have to do it. And understand it’s

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not someone else’s responsibility to bring you joy or pleasure — that comes from inside of you. When you’re entering a family situation, even if you’re choosing to be around people you may have a challenging relationship with, know that it’s your responsibility for joy. Maybe that looks like being grateful for the food in front of you, talking about something that lights you up or wearing a new sweater.

3

Learn to say “No”

No is a complete sentence. Sometimes, that may be all that needs to be said.

If you’re someone who values communication, know that there are so many non-combative ways to say no to something. These include: • “I need you to understand how I’m feeling, and I’m not able to help you right now.”

• “I respect your opinion, and I have my own thoughts and opinions.”

• “Right now, this isn’t going to work for me. I’d love to talk more later. For today, I need some space.”

• “I’m unwilling to do that because I don’t feel good doing it.”

• “I understand you’re upset, and I’m not comfortable with how you’re speaking to me.”

4

Communicating with kindness

Setting healthy boundaries is done with kindness. You don’t have to like someone to have kindness toward them. When you’re direct and kind, it leaves other people feeling seen and heard, too.

Always use “I” statements when possible to avoid blame. Saying

things like, “I felt sad after our conversation, and I’m having a hard time understanding why you said what you did. Could you please help me understand better?” or, if there’s a misunderstanding, “I see we’re not on the same page.

I feel confused and would like to understand where we’re both coming from better. Are you open to that conversation?” helps everyone feel like what they’re saying matters and lowers the risk of combative behavior.

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Setting a time boundary

If spending long periods of time with certain people isn’t successful, set a specific time boundary. Maybe say you’ll be at an event for so many hours or days and be clear about that for the highest success rate. “Hi, Mom. I’m excited

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to come for the holiday. I’m able to come Monday and Tuesday and want to make the best of it. Thank you for having me!” is one great example of setting a time boundary.

For some, staying with family members may not be the best for their time and energy. If you need to stay in a hotel or with someone separate, feel empowered to do so! You can say something like, “Hi, family. I’m going to stay at the motel down the road. I’m needing some relaxation, and I know I’ll feel better having some space and quiet. I’m ready for this holiday!”

Many family dynamics are multifaceted; that’s OK! For maximum success with this season, set clear boundaries beforehand and share them with clear, kind and direct communication. afm Isabel Meijering is an acupuncturist in Austin and is the owner of Admiring You Wellness.

She has her doctorate in acupuncture and Chinese herbal medicine and specializes in cupping therapy, pain management, psycho-emotional support, menstruation support and allergies. She also has a B.S. in biomedical sciences with a minor in psychology and has a deep love for both Eastern and Western medicine.

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

WELLNESS AUTHOR

Shannon Lawlor

REAL OR FAKE?: HEALTH & HOLIDAY TREES n Is a real or fake Christmas tree better for your home?

Check out how each tree can impact your health.

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s temperatures continue to drop, many people will begin to prepare for the holiday season — unearthing their vintage Christmas decorations, hanging up the colorful iridescent string lights and most importantly, hauling in the giant Christmas tree.

Decorating the Christmas tree is a tradition in many families, but the kind of tree bought for each household varies widely.

While the decision to purchase either a real or an artificial tree is typically up to personal preference, the type of tree you buy can have an impact on your household, physical health and the environment. So, it’s important to make an informed decision on what’s best for you and your family: real or artificial.

On one hand, having a real Christmas tree encapsulates the true spirit of the holidays. They smell like the forest, carrying the scent of fir or pine throughout the room. Many find this incredibly

DECEMBER 2022

soothing and festive. When they’re outside, real Christmas trees exemplify all the benefits of a fresh forest. According to the National Christmas Tree Association, they clean up the air, filtering out dust and smog — an asset for many families.

However, it should be noted that in certain cases, a real tree can increase unwanted mold spores in your home. Connecticut researchers found that having a real tree in the home for two weeks increased the mold spore count five times more than normal. This can possibly trigger allergies in those susceptible to the spores. But if you clean the tree by shaking it out, the chances of these mold spores possibly causing an allergic reaction can decrease. Artificial trees may be the go-to for anyone who struggles with allergies.

While a real tree may create complications with allergic reactions, buying a real Christmas tree is the more sustainable option. Real trees can be enjoyed throughout the holidays and afterward, families

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CONNECTICUT RESEARCHERS FOUND THAT HAVING A REAL TREE IN THE HOME FOR TWO WEEKS INCREASED THE MOLD SPORE COUNT FIVE TIMES MORE THAN NORMAL.” with warnings telling the handler to wash their hands after touching the tree to avoid ingesting the harmful material and reduce the risk of lead poisoning. So, you may be at risk of lead exposure if you choose an artificial tree.

However, that being said, fake Christmas trees do have their advantages. While they may not be the best for your overall health or the environment, they are beneficial for easy setup and reuse. It’s cheaper to purchase a fake tree once and reuse it for several years at a time. This will greatly benefit your wallet and overall financial stress during the holiday season.

The decision you make for your Christmas tree each season is completely up to personal preferences. There are benefits and drawbacks to each, but deciding what’s right, and healthiest, for you depends entirely on your individual needs and situation. Whatever you do, just make sure you’re able to create an unforgettable experience with your loved ones! afm

can chop them down into lumber to be donated, composted and more. Since real trees are biodegradable, they’re also much better for the environment. Fake trees aren’t able to be recycled, so disposing of them can cause harm to the environment.

If you have any animals, you may need to be cautious about buying an authentic Christmas tree. Texas A&M University’s School of Veterinary Medicine & Biomedical Sciences says the pine needles can be dangerous if ingested by your cats.

In order to protect your animal’s health, you may consider avoiding real trees or, at the very least, ensure that the pine needles which fall from the tree are consistently cleaned up.

On the other hand, artificial trees are made from plastics that may be contaminated with lead.

The plastics, usually PVC, are what cause lead contamination. Artificial trees typically come

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

WELLNESS AUTHOR

Mark Denesha

TREATMENTS, ACCORDING TO LOCAL PTS n Local physical therapists share their

insights into how they approach treatments for their patients and why.

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What’s your general approach to treatment?

ou’ve probably heard the saying, “There’s more than one way to skin a cat.” That holds true for physical therapy. If you have “tight muscles,” you should stretch, right?

That’s generally true, but what type of stretching is best? Or maybe you don’t need stretching and it’s actually just a weakness. Even something as simple as “muscle tightness” is incredibly nuanced, and your therapist’s job is to decide which intervention is best.

Every patient, diagnosis and physical therapist is unique. After graduation, physical therapists can learn different treatment philosophies, techniques and skills.

There are countless continuing education courses offered to improve their knowledge and skill set. PTs think of these courses as tools that allow them to tweak and dial in the plan of care to each patient’s needs. But how does a therapist decide the best approach?

I talked with some local PTs about their approaches and treatments:

DECEMBER 2022

Jon Hupp, PT, MTC, Cert MDT, PRC — STAR Physical Therapy: “I have an eclectic approach to treating patients, but the foundation of our treatment is based on the science and research of the Postural Restoration Institute® (PRI).”

Nick DiSarro, PT, DPT, OCS, CEAS — ResilientRx: “I don’t follow one approach or proprietary system.

Although, in my training over the years, I’ve utilized systems like Graston Technique and Selective Functional Movement Assessment. My personal style, like many physical therapists, is a combination of manual therapy and exercise. Aside from the clinical stuff, I feel building relationships and rapport with my clients is crucial.”

Nishal Patel, PT, DPT — The Movement Clinic: “Physical therapy should be simple. You don’t need all the fancy gadgets and knickknacks to make people feel good. For me, physical therapy is a lifestyle. It’s not something you have done to yourself. Physical therapy extends beyond the doors of our clinic. It’s holistic and all-encompassing.”

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HUPP

DISARRO

PATEL

DENESHA

DiSarro: “I wouldn’t say it’s unique, but I’m partial to strength training. It has a place to some degree in everyone’s lives. It doesn’t have to be complicated or super intense to have numerous health benefits and positive effects on pain and longevity. Not only has it been shown to be a pain reducer, but it’s the ultimate confidence builder!”

Patel: “When it comes to muscle and joint pain, for the most part, it’s an issue of load capacity. Do your muscles, ligaments and tendons have the ability to handle the load or activity that you want to perform? If not, sometimes you’ll get pain. If you get stronger, understand how to live a balanced lifestyle and laugh every once in a while, and you’ll be just fine.”

Denesha: “I’ve found that oftentimes patients benefit from novel stimuli. This may be introducing a new movement pattern, manual technique or even modality such as dry needling. I’ve seen great results with dry needling and, in a number of cases, it has only required one or two treatments to get significant improvement.”

Mark Denesha, PT, DPT — Forever Forward Physical Therapy: “A strong body is a more resilient body, and exercise is the closest thing we have to a panacea. As a collegiate athlete and military veteran, basic training taught me to appreciate the importance of physical fitness. Exercise needs to be dosed properly, and with the optimal amount of appropriate movements, your physical and mental health will thrive.”

So, what’s the best treatment? It depends. One study showed that when patients had confidence in the treatment, it resulted in higher benefits in low-back pain.

When you’re looking for a physical therapist, make sure it’s someone you have confidence in and you can trust that they’re doing the best they can to help you reach your goals. afm

What unique treatments do you utilize regularly?

Hupp: “PRI-credentialed therapists recognize the more common integrated imbalances and patterns of overuse/disuse or weaknesses. The human body is not symmetrical. Although we have two arms and two legs, internally, we are asymmetrical. An example is although we have two lungs, our left one has two lobes and the right has three. We prescribe exercises and manual techniques that integrate proper respiration with the left side or right side by inhibiting or facilitating specific muscles.”

Mark Denesha, PT, DPT is the owner of Forever Forward Physical Therapy — an Austin-based fully equipped mobile PT clinic. FFPT services include manual therapy, strength training and injury recovery, when and where you need it. Denesha’s collegiate sports and military background, combined with his curiosity for movement, have influenced his treatment style, which prioritizes strength and function.

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

WELLNESS AUTHOR

Katerina Cotroneo

GETTING WELL LOCALLY n Looking for ways to keep up your

wellness this season? Here are the top wellness brands in Austin from 2022.

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Presence Wellness

aellness is a word we often hear, especially when it comes to “selfcare,” but what exactly does it mean?

In short, wellness means to literally be well and to stay well.

There are many wellness brands in Austin that aim to help you find and maintain this wellness, but we’ve narrowed it down to three that are worth your while.

Check out our top choices below!

DECEMBER 2022

Mental wellness is just as essential, if not more, than physical wellness, and at Presence Wellness, your mental well-being is the top priority. From group therapy to individual or couples therapy, there are different routes you can take to ensure you feel safe and supported!

Their integrative psychiatry with top-notch clinicians and “person-centered approaches” leaves you feeling on the right track again. Especially with

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COURTESY OF PRESENCE WELLNESS

a major increase in depression and anxiety disorders in the world, it’s crucial to find a place where you can cope with the harsh realities of life and your personal stressors in the healthiest way possible.

Presence Wellness offers not only sessions but also healthy alternatives such as yoga and meditation, so it truly is a wellness space that feels like a home away from home. It’s rare to find a place with the buoyancy that will meditate alongside you, talk you through your feelings and prescribe medications if necessary, all at the same place.

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

KATERINA COTRONEO

n WELLNESS

Where do you go when you aren’t feeling quite like yourself ? What do you do when you aren’t sleeping right and have brain fog or anxiety, but your primary doctor says you’re “just fine”?

Saving Face is a great local brand to help with just that! The owner, Brooke Nichole, started her wellness center when her husband was battling mold toxicity and she was battling COVID; they both felt “they had nowhere to turn for their symptoms.”

Thus, Saving Face was born in May 2022 and today, they aim to ensure that you like what you see when you look in the mirror AND within yourself. They’ll start with a consultation to figure out what could be putting you out of

DECEMBER 2022

COURTESY OF SAVING FACE

Saving Face

sync — could it be your hormones, environment or health habits?

If you’re recovering from cancer, struggling with alopecia or an autoimmune disease, or losing big

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chunks of hair, Saving Face has got you covered. They care about their patients’ priorities, no matter how big or small, and will leave you looking and feeling your best.

Alive + Well

Alive + Well is your all-in-one space for holistic pharmaceutical needs, wellness, spa therapies and functional medicine. This brand was built on the principle of “whole health,” and they certainly delivered.

Their restorative programs are incredible for your body to be proactive and preventative, whether it be a reflexology session or ozone therapy. You can grab a B12 shot or CoQ10 if you’re having a migraine and need some extra help to get through the day.

Their team is there to help you feel the best you can and make it as convenient for you as possible.

Their pharmacy fills not only their recommendations and compounds but also traditional prescriptions as well, so it truly can be your all-inone pharmaceutical care.

You can become a member, get a day pass or simply schedule your procedure. However, be wary, as you’re sure to become a frequent visitor; it’s not often you find one spot where you can get a facial, massage, acupuncture and pick up your prescriptions.

I hope these top wellness brands in Austin make a difference in your health this next year. Take care, and get well — you deserve it! afm

PHOTOS COURTESY OF ALIVE + WELL

Katerina Cotroneo is an author and professional photographer who uses her marketing background and talent behind the camera and has been published in Austin Fit Magazine, Authentic Texas, Waterways Magazine, Tribeza, etc.

Katerina captures idiosyncratic stories through her lens and portrays diverse perspectives in her writing.

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

AFM APP IS HERE!

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

FITNESS AUTHOR

Shannon Lawlor

TIME FOR A WORK OUT! n When’s the best time to work out? Find

out how working out at different times can impact your health and performance.

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he hardest part of establishing a workout routine is finding the time to hit the gym.

While consistency is key to a productive routine, the time you choose to work out each day may have just as much of an impact. But how does working out at different times of the day impact your overall health and performance? And how can you choose the best workout time for you?

DECEMBER 2022

Morning

The last thing some of us want to do is get up early to exercise, but a morning workout can be a great way to start your day.

Completing your workout routine in the morning comes with a lot of benefits: You don’t have to worry about stopping by the gym after a busy day. You finish your workout early enough to leave time for rest later at night. Fitting in your training before the hustle and bustle of your day is the perfect way to ensure you have time to push yourself and maintain consistency.

If your goal is to lose weight, mornings may be the answer.

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Studies show that working out in the morning can influence weight loss. Those who work out early in the morning, when compared to those who worked out after 3 p.m., saw greater success in losing weight. So, a morning workout may be the key to greater weight loss.

Though there are many benefits to working out in the morning, morning exercise can be daunting, especially for those who aren’t early birds. This shift in routine may seem difficult, but it may actually be easier than expected.

Working out in the early morning might allow you to change your circadian phase. Researchers found that working out in the early

Evening

mornings, specifically 7 a.m., may shift your body’s phase earlier, helping you wake up and fall asleep earlier. This can help you maintain the routine a bit easier.

Afternoon

This same study from The Journal of Physiology also found this circadian shift prevalent in the early afternoon. An afternoon workout will allow you to push yourself in your workouts.

Exercising later in the day gives you ample opportunity to prepare and you have time to eat beforehand, which can give you the strength necessary to beat your personal records. Although, it can

be difficult to fit in an afternoon workout if your work or class schedule prohibits it.

Working out in the afternoon may also be more beneficial for your overall performance. A study conducted in 2020 found that individuals who worked out in the afternoon saw better improvements in their exercise performance than those who worked out in the morning.

Researchers from this study also found more improvements in skeletal muscle for those who worked out in the afternoon. So, if you’re looking to improve your performance, the afternoon may be a great option.

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An evening workout can be a convenient time to accommodate busy schedules. It can also be the ideal time to build muscle. In a 2016 study that tested performance based on strength and endurance, the evening workout group saw the greatest increase in muscle mass.

One of the common arguments against working out before bed is that it will disrupt your sleep cycle. While there can be a negative effect on your sleep patterns, studies have shown that working out before bed may actually positively influence your sleep.

However, working out less than one hour before bed can disturb your sleep pattern. So as long as you avoid vigorous activity an hour before sleeping, you shouldn’t run into too many problems.

There is evidence to suggest that evening workouts can also help you lose weight. A study published in 2019 found that evening workouts can lower ghrelin — the hungerinducing hormone — over time, which can assist with overall weight loss.

An evening workout is also a great way to relieve yourself of the tension from a busy day.

Working out at night gives you an opportunity to settle in, spend time doing a workout you love and forget about the stresses from the day.

The prime time to work out varies depending on your personal fitness goals, and there are many factors that go into finding the ideal workout time. While each time of the day has its own benefits and drawbacks, it’s better to find time to work out consistently.

Working out at any point in the day on a consistent basis is better than not taking the time to exercise at all. Whichever you choose, it all comes down to what works best for your schedule to be consistent.” afm

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

FITNESS AUTHOR

Rebekah Smith

ATHLETE

Spotlight

JESS ESTRADA n From gymnastics to triathlons to CrossFit and more, get to know Austin’s athletic Wonder Woman, Jess Estrada.

J

ess Estrada is a Jill of all trades when it comes to fitness.

Growing up, Estrada was always involved in some kind of sport — gymnastics, basketball, soccer, track. But it wasn’t until college that she was introduced to triathlons and CrossFit. She started officially pursuing CrossFit in 2010, competing in annual regional CrossFit competitions from 2011 to 2018 and performing in team events at the 2012 and 2015 CrossFit Games.

Estrada also became a coach and personal trainer immediately following college and in 2015, she opened Karhu Training Co. with her business partner Michael Winchester and joined

DECEMBER 2022

the CrossFit Gymnastics certified coaching team. Today, she hosts 2-day weekend courses across the country on everything related to gymnastics in CrossFit. AFM got to speak with the athletic Wonder Woman about all things competition, training and mental toughness.

AFM: What did CrossFit look like for you when you were competing?

Jess Estrada: Depending on our season, it was anywhere from one to three hours of training. If it was a deload, active recovery or rest day, you just came in to move. In our peak season, we were training 2 to 4 hours (for) 4 or 5 days a week, and on Saturdays, we did specific team training. We (also) did mock

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competitions over the course of a day or two days.

Having a good coach who can program for you (is important for recovery) so you’re not constantly

PHOTOS COURTESY OF JESS ESTRADA

body first instead of the other way around.

(But not quitting is about) setting an example for athletes to follow through and finish, even if they finish last. The thing is, when you’re training, it sucks… I could walk off, and it wouldn’t matter.

But I know once I’m done, it doesn’t matter how much it sucks at that moment — I’m always grateful, and there’s always a lesson to be learned on the other side of it.

wrecking your body. However, the truth is, when you’re training at a high level for CrossFit, you’re destroying your body. There’s no way around that. When I was doing CrossFit, there wasn’t a lot of emphasis on recovery like there is now. I still train 90 minutes to two hours a day, but (compared to) the intensity from when I was competitive, it’s half of that. I listen to my body a little more now.

AFM: Why did you stop competing?

JE: The main reason I decided to stop was due to time and commitment, knowing if I wanted to compete at a higher level, I would have to be training three to five hours a day on top of trying to run a gym. It was (about) what’s more

important at the moment. I had a great experience, but it was time for this next generation of athletes to move in and for me to get out of the way. And I say I’m retired, but I haven’t completely ruled it out.

AFM: What kept you from giving up?

JE: Quitting has almost never been an option for me. There might (have been) a handful of times where I’ve quit a workout, and one was after having hip surgery, my hip was starting to hurt (and) I was like, “Is it worth it to continue, knowing I’m only three months out of surgery?” So, I had to pull out of the (CrossFit) open that year. That was one of the hardest things because I felt like I was quitting when it was more like (I was) finally putting my

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AFM: What advice would you give to fitness beginners?

JE: Don’t limit yourself to one thing. Do CrossFit or a cycling class or join a running group. If it gets you excited about training, then stick with it. A lot of people start training, thinking, “I just need to get into fitness. I just need to move my body.” So, they find something or somebody convinces them to work out, and they don’t enjoy it but feel like they have to. (Choose) something you look forward to.

Even then, there are days I don’t want to get up and train, but it’s important to find something you enjoy because, if not, you’re not gonna stick with it.

That’s kind of where I was with triathlons. When I first started, it was just a means to compete, but I didn’t enjoy it until now, which is crazy because I’m back into cycling and running, but it’s on my own terms. I’m doing it because it’s fun and enjoyable, and I have control. So, try everything until you find that one thing — and it might not even be one thing. People put themselves in a box of how they should train, so be open to all different types of fitness, and don’t limit yourself to one thing. afm

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

FITNESS AUTHOR

Kellie Keeling

12 DAYS OF FITMAS n This Christmas, Austin and AFM are

here to ease any holiday-related stress with 12 exciting events to keep you active during the holidays.

The 58th annual Austin Trail of Lights Festival will take place in Zilker Park. The family-friendly festival will begin on Dec. 2 with the Night Lights Preview Party. Tickets are available online, and several days are free for the public.

AIDEN AT BEE CAVE CHAMBER OF COMMERCE

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On the first day of Fitmas, H-E-B gave to me… the Austin Trail of Lights!

he season can be overwhelming, but we’ve got you covered with our 12 Days of Fitmas, showcasing fun activities for Austinites to stay active and peaceful during the holidays.

DECEMBER 2022

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On the second day of Fitmas, the Bee Cave Chamber of Commerce gave to me… The Jingle Bell 5K!

Come for the run, stay for the fun! The Bee Cave Chamber of Commerce is hosting its annual Jingle Bell 5K on Dec. 3 at the Hill County Galleria. The 5K and kids dash is at 7 and 8 a.m. with the award ceremony at 8:30 a.m. Don’t forget to bring new toys — all donations go toward Operation Blue Santa, Toys for Tots and/or Legacy Ranch Kids.

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ITC HEN

On the fourth day of Fitmas, CUTCO Kitchen Store gave to me… A FREE Christmas Cooking Event!

Who doesn’t love free food and drinks? Learn to chop, dice and slice with Cutco’s free cooking class.

You’ll learn how to make a specialty Mediterranean holiday platter. Cutco will provide free food and beverages as chefs demonstrate their knife skills on Dec. 6 from 6 to 8 p.m.

On the third day of Fitmas, Swift Fit Events gave to me… Grounded Fitness at Fareground!

Swift Fit Events is hosting multiple free GROUNDED classes each week in December at Fareground. Austinites can enjoy dance cardio on Saturdays at 10 a.m., yoga on Sundays at 10 a.m., and high-intensity workouts on Tuesdays at 7 p.m.

On the fifth day of Fitmas, Moon Joggers gave to me… the Ugly Sweater Virtual Fun Run!

National Ugly Sweater Day is Dec. 17, so get in the holiday spirit with Moon Joggers’ virtual run. You can register online and choose which distance to complete. Some of the registration fees will go toward Feed My Starving Children, a nonprofit that provides healthy meals to children across the world.

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COURTESY OF MOON JOGGERS

T EN EV S

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

n FITNESS On the ninth day of Fitmas, YMCA of Austin gave to me… the Holiday Hoopla at Northwest!

COURT

Enjoy holiday fun for the whole family! On Dec. 10 from 10 a.m. to 12 p.m., join Northwest Family YMCA for a celebration. The fabulous Holiday Hoopla includes all types of activities, from snowball fights, cookie decorating and tree ornament making to dreidel and Kwanzaa games and holidaythemed STEM activities.

X LLY BO OF ESY

On the tenth day of Fitmas, Ballet Austin gave to me… a West African Dance class!

Join Ballet Austin and the Austin Drum Community for a one-of-a-kind experience as Jean-Claude Lessou teaches West African dance to the sound of live drumming Tuesdays at 7:30 p.m. No experience is necessary, and it’s free!

On the sixth day of Fitmas, Bollywood Workouts gave to me… BollyX Fest!

This 3-day festival takes place from Dec. 9 to 11 and connects BollyX with the public. Guests can purchase tickets for one day or the full weekend, but Sunday is reserved for certified BollyX instructors. Use the code BXAUSTINMAG to receive a special discount on tickets.

On the eleventh day of Fitmas, the Texas Barbell Club gave to me… the Texas Barbell Christmas Classic!

The Texas Barbell club is hosting its 7th annual Texas Barbell Christmas Classic at CrossFit Austin.

This USAW-sanctioned meet will be on Dec. 17.

Participation requires USAW membership, but all athletes need a stellar cheering section. Come support Austin’s weightlifters!

On the seventh day of Fitmas, Royal Vibes gave to me… Merry Kickmas!

Why should grade school kids have all the fun? This December, join Royal Vibes for their Merry Kickmas Christmas Kickball Tournament on Dec. 10 from 8 a.m. to 8 p.m. Assemble your dream team and battle others this holiday season!

On the twelfth day of Fitmas, Meanwhile Brewing Co. gave to me… Barre in the Park!

COURTESY OF ALISON CAIRNS AT AUSTIN CRAFT LOUNGE

Working with Barre3 Austin, Meanwhile Brewing Co. is hosting Barre in the Park on their soccer fields on Dec. 18 at 9 a.m. The class is geared toward every level.

And afterward? Enjoy drinks at the brewery with tacos from Pueblo Viejo. afm

On the eighth day of Fitmas, Handmade at Nutty Brown gave to me… Tis the Season Holiday Market & Craft Fair!

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KATY C

Handmade at Nutty Brown is hosting its Tis the Season Holiday Market and Craft Fair on Dec. 10 from 10 a.m. to 5 p.m. The fair features over 20 vendors, selling quality handmade and crafted items of all kinds.

You’re sure to find something wonderful at this local market!

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

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4 KUWAIT KITTENS n Check out this month’s featured pets,

showcasing four rescued kittens from Kuwait who are available for adoption!

COURTESY OF APA

This month’s featured pets include four rescued kittens from Kuwait City, presented by Austin Pets Alive!

Last spring, Burhan Girgin got an urgent call: four kittens were trapped in a manhole near his apartment in Kuwait City, where Girgin was living while on deployment with the Army Corps of Engineers.

Burhan, two coworkers and two maintenance workers from the apartment building rushed to the scene. They rescued three of the kittens — skinny, with no mother in sight.

The kittens weren’t allowed in the apartment building, but the maintenance workers put together an enclosure in the building’s mechanical room. They fed the kittens formula with a syringe and kept them alive.

The fourth kitten remained elusive. For three days, Girgin and his friends tried to get him out, knowing with each day his chances of survival grew dimmer. On the fourth day, they got him out with a bucket and food.

This kitten was the size of Girgin’s hand, had an eye infection and was even skinnier than the others. Girgin took the kittens to the vet for treatment and shots. He and his friends fed the kittens and taught them how to use a litter box and showed them trust and love while spending five months in the mechanical room with them.

Girgin, who is Turkish, gave the kittens Turkish names: Minoş, meaning “cute little thing”; Tarçin, meaning cinnamon; and Aziz, meaning “powerful, saint.” The fourth kitten to be rescued was named Kismet.

In August, it came time for Burhan to return home to Austin. The kittens came with him to his small condo. He realized the kindest thing he could do is find them a different home.

Find out more information on APA’s website: https://www.austinpetsalive.org/

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

FITNESS AUTHOR

Monica Brant

KICK MO’S BUTT

DECEMBER 2022

StretchLab

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n Check out this month’s edition of Kick Mo’s Butt featuring Monica Brant at the StretchLab in Austin

“H

it your body’s reset button.

Decrease pain, move better & feel better”: This header from the StretchLab’s home page characterizes my experience here. I couldn’t have said it better myself.

StretchLab appears to be the new kid on the block when it comes to fitness and wellness facilities.

Before the final 2022 KMB feature shoots, the last coach-led stretching sessions for me were back in the early days of my career in the 90s while I was a fitness competitor and had a gymnastic coach who would “torture” me before our training session. If someone watched the stretching “support” I received back then, it would look like torture, but it truly helped me achieve more flexibility, thus helping me perform better.

Moving through a few decades to today’s busy lifestyle, StretchLabs is a brilliant idea. People from all walks of life — from top athletes to the general person who has experienced a more sedentary lifestyle — realize they cannot move as easily anymore. Stretching is a much-needed service for all.

As an athlete and health coach for almost 30 years, I understand how imperative stretching is for our bodies and how challenging it can be to maintain a quality stretch routine by yourself. So I was intrigued and excited to do this KMB session and experience it firsthand.

Arriving at StretchLab was easy, and my GPS found it with no

problem. Since I was going to be out all day, I had Camy the Doxie with me, and she was greeted fondly and allowed to stay in her bed next to our station so she could keep an eye on me.

My flexologist, Molly Collins, greeted me warmly and asked me if I had any issues that she’d need to know about as well as what areas were most concerning to me.

After sharing my concerns with my lumbar region and right quad, we got to work.

Molly took me through their customized one-on-one, 50-minute, deep and extensive full-body stretch session that focused on all major muscle groups and extremities. Throughout the session, she explained what she was doing and how it would help me along the way, and I immediately felt comfortable and confident that this was going to be

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quality time spent.

Molly was knowledgeable about the body and shared that the flexologists must complete 60- to 70-plus hours of theory and hands-on training on the muscular system, a variety of assisted stretches and understand how to work with a variety of clients of all ages and body types.

Besides the individual sessions, StretchLab offers group memberships, too. During group memberships, the flexologists will assist and guide members through a series of seated and standing stretches as well as how to work with stretching tools such as stretch straps and foam rollers. It doesn’t matter what your flexibility level is — anyone looking to kickstart their flexibility journey is welcome!

Some of the wonderful benefits of utilizing StretchLab services

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

n FITNESS include the following: • It improves your sports performance.

• It increases your range of motion and flexibility.

• It reduces your muscle and joint pain.

• It improves your posture and reduces stress.

Now, who wouldn’t want any of these awesome side effects? I walked out completely relaxed, ready to tackle the rest of the day and with less pain. Some might have said that I even appeared taller because of my improved posture.

During this past year, it’s been an honor and joy to showcase Austin’s finest fitness and health practitioners and facilities. I give StretchLab (and flexologist, Molly) a 10-out-of-10 rating and, though they may not have my butt kicked this time, after an entire year of getting beat up, this was a real treat! This KMB feature on StretchLab was the perfect way to wrap up an amazing year with Austin Fit Magazine.

Thank you, AFM, for the wonderful opportunity to join you in the adventure of 2022! 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

DECEMBER 2022

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AMBASSADOR’S CORNER AUTHOR

Billy Bosco

AMBASSADOR’S Corner BARRY’S AUSTIN n For this month’s feature for

Ambassador’s Corner, AFM ambassador Billy Bosco will be trying out Barry’s Austin.

best mile time of my life with this run. Nothing inspires you to push yourself more than a little bit of fear and suspense! So, by the time, I got to the right location, I was already warmed up and adequately sweaty, and it was time for the workout!

Before we get into the workout, this month’s Ambassador’s Corner is supporting the Texas Parks & Wildlife Foundation, which has been advancing conservation in Texas for 30 years and counting. Thank you for your generosity and support in transforming Texas for current and future residents. Every donation goes toward caring for our state’s wildlife, habitat and natural resources.

H

ello, Austin Fit Fam! It’s AFM ambassador Billy Bosco again, and I’m here today to tell you about my experience at Barry’s Austin doing a boot camp!

As a trainer and instructor, I always find boot camp fascinating. On one hand, I know the blueprints to building a stronger body are progressive overload, proper form and proper rest time; boot camps are tricky. On the other hand, you want to help your campers lift heavier weights, but this isn’t always the “sexy” approach. People associate a good workout with how exhausted they are afterward. To do this, sometimes boot camps will minimize the rest and maximize the high-intensity moves to totally wipe you out. There’s a way to find harmony between strength and cardiovascular health.

I want to start out by saying that I went to the wrong Barry’s location at first. I had to actually sprint across the city to get there on time. I probably recorded the

DECEMBER 2022

The Process

Barry’s is straightforward. They have two rooms for different kinds of classes. One room is much larger and has treadmills as well as benches for the weight section. The other room is purely for strength and just has benches and various strength equipment.

Naturally, I chose the strength class because of my disdain for all things cardio. My instructor was Brandon who I actually worked with at a different gym. It was nice to see a familiar face as this makes the workout more fun and comfortable. He told me about

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BILLY’S CHOSEN NONPROFIT:

Texas Parks & Wildlife Foundation Click here to donate!

their heavy dumbbells but with the same intensity and minimal rest time. Each circuit would start with a compound lift like a goblet squat or RDL. The following move would be a high-intensity move to burn the legs out. We ended the workout with a final circuit that focused on the core which, indeed, hurt so good.

My Review

Everyone has their preference for a boot camp. I was indeed sore after the workout, and at the end of the day, that is what most people look for in a workout. Nonetheless, there are the pros and cons I gathered from my workout: PROS: • Heavy dumbbells available to allow constant progression • Many lifts with little rest to challenge strength and cardiovascular health • An effective warm-up that prepares the body for the workout CONS: • Would prefer more rest time after the heavy compound lifts • Very limited variety of equipment • The lifting room is small and dark • The class moves too quickly to form a connection with your neighbor or coach In the end, it’s always good to ask yourself what you value more: pure strength and a chance to build community with the class, or a high-intensity workout that will truly challenge your physical strength and cardiovascular strength. Once you have that answer, you’ll know what to look for in a boot camp! afm

how the class was broken down, what to expect and his recommendation for pacing myself. This was helpful as sometimes I can get away with lifting with my ego.

Knowing what to expect helped me better select which weights I wanted to start with. Once Brandon told me what to expect, I got to my station and was ready to go!

The Workout

The workout was leg day. We started out by stretching for 2 to 3 minutes, which I appreciated. It’s very common for boot camps to want to skip this part as some customers think it’s too slow and boring. The warm-up stretched out the legs, opened the posture and gradually raised the heart rate. My body was loose and ready to be used and abused!

The workout was broken into four timed circuits. Each move would be performed for a certain amount of reps at our own pace. The first circuit focused on the glutes and quads.

We used a booty band and did nonstop squats, side steps and plank hop outs. I liked this a lot as the medial glutes help with stabilization and often get neglected! The next two circuits were focused on heavy lifting. I got to make use of

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

CALENDAR DECEMBER 2022

Submit your event online at austinfitmagazine.com

COURTESY OF MIRACLE ON 5TH STREET

Events

MIRACLE ON 5TH STREET

Austin, TX

D EC EM B ER 1 -27

DECEM BER 1

DE C E M BE R 1- 2 7

D E CE M BE R 1- 3 0

The Driskill Hotel Tree Lighting

Miracle on 5th Street

Peppermint Parkway

It’s finally that time of the year! For this year’s season of joy and jolly, The Driskill will be kicking it off with a Tree Lighting ceremony on Dec. 1 at 6 p.m. in their lobby, which will include live music, cocktails and, of course, the lighting of their 16-foot tree. More details can be found online.

DECEMBER 2022

Austin’s favorite Christmas pop-up cocktail bar is finally back. For the 6th year in a row, the bar first opened this year on Nov. 17th but is available to visit until Dec. 27th. They serve holiday cocktails and feature a vast array of Christmas decor. The bar is located at The Eleanor, providing a true miracle on 5th Street!

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Want to enjoy the lights from the comfort of your car? The Circuit of The Americas will host Peppermint Parkway, a magical holiday drive-thru experience. From the Twinkle Tunnel to the Wonder Woods, families will get to enjoy a jolly moment together admiring the holiday lights.

DECEM BER 3

DEC E MB E R 8 - 2 3

D E C E M BE R 3 1

German-Texas Christmas Market

Austin Trail of Lights

Austin’s New Year

Need to take care of your Christmas shopping but department stores at the mall aren’t cutting it? The GermanTexan Heritage Society will be hosting its public German-Texas Christmas Market for the public on Dec. 3 from 10 a.m. to 5 p.m. Visitors can browse their German Christmas decorations and enjoy German Glühwein (hot spiced wine). Even St. Nick will be there passing out gifts to children!

DECEM BER 3-23

Ballet Austin’s “The Nutcracker”

A Christmas classic, the 60th annual production of Ballet Austin’s “The Nutcracker” will be showcased at the Long Center for the Performing Arts by the Georgia B. Lucas Foundation Fund.

Tickets range from $15 to $125 and can be purchased online. It’ll be the show of the season, so don’t miss out!

This year’s Trail of Lights is back in person this December at Zilker Park its 58th annual event. Come see over 2 million lights featuring 90 lighted holiday trees and over 70 holiday displays and lighted tunnels. Ticket prices vary by the day and can be purchased online. Come experience the magic of the holiday season!

DEC E MB E R 17 - 2 3

Armadillo Christmas Bazaar

Art, gifts, live music — what more could you want this year? From Dec. 17 to 23rd, the Palmer Events Center will host the Armadillo Christmas Bazaar, a fine arts shopping experience. The event will be held daily from 11 a.m. to 8:30 p.m. and will feature both national and local well-known artists, live music and a full bar. Tickets can be purchased online.

It’s time to ring in the new year! This year, the City of Austin is hosting its official New Year’s Eve celebration at 6 p.m. at Auditorium Shores, so make sure to save the date. Check out the Austin Center For Events page for more information.

A LL M O N T H LO N G

Mozart’s Light Show

Cold weather means almost burning your tongue on hot cocoa while it’s chilly outside and enjoying the beautiful holiday lights, and Mozart’s Coffee Roasters will provide just that! Their annual light show will return this year, so come ready to celebrate the holiday festivities! Tickets can be reserved online.

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

THIS HOLIDAY SEASON, GIVE THE GIFT OF A KAYAKING ADVENTURE!

512.551.9408 • WATERWAYSUSA.COM

8425 BURNET RD. AUSTIN TX 78757

MENTION “AUSTIN FIT MAGAZINE” FOR 15% OFF ANY ACCESSORY ITEM! EXPIRES 12/31/22, IN STORE ONLY.

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

CALENDAR D E C E M B E R 2022

Submit your event online at austinfitmagazine.com

COURTESY OF ELVES ON THE RUN 5K

Rides & Races

ELVES ON THE RUN 5K

Grapevine, TX D EC EM B ER 3

DECEMBER

DECEMBER 3

DECEMBER 3-4

Tinajas Trail Race Bend, TX

Perpetual Motion

DECEMBER 2

DECEMBER 3

DECEMBER 4

Tavola Reindeer Run

Austin Jingle Bell 5K

DECEMBER 3

DECEMBER 9-10

Elves on the Run 5K

Mosiac Trail Race

DECEMBER 3-4

DECEMBER 9-11

Santa Scurry 5K Keller, TX

DECEMBER 3

Real Ale Brewing 5K Beer Run Blanco, TX

DECEMBER 3

Old Town Rudolph Run Leander, TX

New Caney, TX

Grapevine, TX

Grapevine, TX

Austin, TX

Liberty Hill, TX

Rock ‘n’ Roll San Antonio San Antonio, TX

BMW Dallas Marathon Festival

DECEMBER 3

Run Houston! Sugar Land Santa 5K & 10K

DECEMBER 3-4

DECEMBER 10

Brazos Bend 100

Spicewood Vineyards Half Marathon, 10K & 5K

Sugar Land, TX

DECEMBER 2022

Needville, TX

Dallas, TX

Spicewood, TX

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DECEMBER 17

Gingerbread 5K & 1M Fun Run

Irving Frost Half Marathon

DECEMBER 10

DECEMBER 17

Jingle Bell Run

Jingle All the 5K/10K

DECEMBER 11

DECEMBER 18

Decker Challenge

Candy Cane Course

DECEMBER 11

DECEMBER 18

BCS Marathon

Santa Hustle

DECEMBER 17

DECEMBER 31

The Stars at Night Half

New Years Double

Irving, TX

Houston, TX

Austin, TX

College Station, TX

San Antonio, TX

COURTESY OF ROCK ‘N’ ROLL RUNNING SERIES

DECEMBER 10

Irving, TX

Dallas, TX

Pflugerville, TX

ROCK ‘N’ ROLL SAN ANTONIO

Galveston, TX

Allen, TX

San Antonio, TX D EC EM B ER 3-4

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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

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KEEP AUSTIN FIT