Austin Fit Magazine February 2020: The Heart Issue

AUSTIN

ROWING CLUB PG. 24

AUSTIN

M A R AT H O N E R S PG. 28

FIT

COUPLES PG. 44

FEB 2020

How Heart Transplant Recipient

KRISTEN PATTON Became a Heart Health Advocate and Transplant Games Medal Winner

THE HEART ISSUE

KNOCK OUT YOUR

RESOLUTION GOALS HEALTHY TEX-MEX OPTIONS

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February 2020

THE GOOD STUFF

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HEART OF A CHAMPION

24 AUSTIN ROWING CLUB FEBRUARY

44 PER(FIT) COUPLES 6

2020

PLEASE

JOIN US

Issue Release Party at

WALLER CREEK BOATHOUSE 74 TRINITY ST, AUSTIN 78701

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FEB 15

2-5 PM 2020

Free Express Class with RĹ? Fitness Free Rows with Austin Rowing Club and Austin Coolers Dragon Boats Congress Ave Kayak will offer 50% off for the first 100 people Altas Beer and Wine Happy Hour Specials

Contents Editor’s Letter 10 Digital Content 12

HIGHLIGHTS

Exposure 13 New To Austin 22

Events 78 Races 80

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AUSTIN MARATHONERS

58

HEART DISEASE AND RISK PREVENTION

70 NUTRITION

LIFESTYLE

WELLNESS

FITNESS

Recipe 14 TIps For A Fast Metabolism 16 Eat Smart for Your Heart 18

Austin Rowing Club 24

Healthy Smile, Healthy Heart 50 Stages in Relationships 52 Wellness FAQ 56

Gym Clothing Care 62 Ankle Strength 64 Workout Of The Month 74

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SHUTTERSTOCK (CENTER & BOTTOM)

2020 RUNNING SHOE REVIEW

2020

50 HOUR PRACTICE INTENSIVE • MARCH 23-27 100+ HOUR ROCKET TEACHERS • MARCH 27-29 Y O G A E A S TA U S T I N . C O M / R O C K E T 5 0 H R

From the Editor there had to be some awesome stories out there that would be related to the heart as an organ rather than just about love. My feelings were right, which leads me to our cover story this month about Kristen Patton’s story.

As a side note, I always fear giving away too much information about each story in my letters. I don’t want to give it all away without you reading it first, but I utilize my letters to better explain why I chose the content I did and how it impacted me and what I hope you take from it as well.

Kristen’s story is really amazing. She is a heart transplant recipient and survivor that lives here in Austin. Her story really struck me, because it’s something I never even knew existed or could happen to people who seem so young and healthy. Or, maybe that’s just my lack of knowledge on heart conditions.

Kristen suffered from SCAD, which you’ll learn more about in the story, but one of the common risk factors is being a woman and recently giving birth.

Being a woman, and one that hopes to have children one day, it feels scary to think that could be me.

It’s so easy to be an organ donor and support organ donation and think you’ll never be the one in need. But after hearing Kristen’s story, it made me realize it can happen to anyone — including myself. It was such an important reminder for me.

I also love how much of an advocate Kristen is for heart health after her experience. Read more of her story on page 34.

This month has more stories on heart health and also stories that go with the theme of hearts pertaining to love.

While February still snuck up on me, I’m pretty happy with how it turned out.

IT FEELS A BIT CLICHE TO HAVE FEBRUARY AS THE HEART MONTH.

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t feels like February always sneaks up on me — especially this year. All that extra time I have in between production each month gets filled with travel, Christmas and New Year’s. And this year, going on vacation took some of that time as well. It felt like I blinked and all of a sudden it was time to get back to work, and the deadlines were encroaching quickly.

It feels a bit cliché to have February as the heart month. A part of me wanted to do something different, because it felt too easy to pick this month as something related to love and Valentine’s Day-esque ideas.

However, I also knew it would be a good opportunity to focus on cardiovascular health. I knew

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Keep Austin Fit,

Kat Barclay EDITOR

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2020

#KEEPAUSTINFIT CEO | LOU EARLE PUBLISHER | LYNNE EARLE

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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.

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HOW LONG SHOULD MY WORKOUT BE?

FREE AND FUN WAYS

MENTAL HEALTH

to Improve Your Fitness

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Column

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2020

PHOTOGRAPHER

Exposure

PHOTOGRAPHER HAYDEN CRIDER L O C AT I O N

Palo Duro Canyon State Park, Texas

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

NUTRITION SPONSOR

Intero Restaurant

PHOTOGRAPHY

Brian Fitzsimmons

FEBRUARY 2020

Recipe At its core, the idea behind Italian cooking stems from necessity and gratitude of fresh, regionally available ingredients. Translating to “entire’’ in Italian, Intero embraces this concept by utilizing the “whole” ingredient in combination with exercising traditional cooking techniques practiced throughout Italy.

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et on fabricating solely locally-raised whole animals and locally-farmed whole produce, Intero prides itself in practicing the art of being a zero food-waste kitchen, meaning every bit of food serves a purpose. This focus engages the Intero team to continually exert their creativity whether it be charring corn husks for flavorings in pasta, turning butternut squash scraps into a rich and smoky broth or using herb stems to make bright aromatic oils. Striving to provide guests with elevated, yet familiar dishes, cocktails, desserts and specialty chocolates, all preparations are created in-house and by hand, including their gluten free pasta. A true farm-totable Italian restaurant, Intero highlights its vegetarian offerings with as much regard as its protein dishes.

Intero is chef-owned by husband and wife team Chef Ian Thurwachter and Chocolatier/Pastry Chef Krystal Craig.

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INTERO 2612 E Cesar Chavez 512.599.4052 info@interorestaurant.com interorestaurant.com Tue – Thu, 5 p.m. – 10 p.m.

Fri – Sat, 5 p.m. – 11 p.m.

Sun, 5 p.m. - 9 p.m. *Daily HH 4:30-6 p.m. *Closed Mondays

2020

CHARRED CABBAGE SALAD RECIPE Serves 4

C A B B AG E Ingredients 1 Large Red Cabbage (Cut into eighths) 2 Tbsp Olive Oil 2 tsp Salt Preparation Place cabbage, olive oil and salt together in a deep baking pan.

Cover with foil and bake at 350° for 30-45 minutes OR until tender. Prep the Dijon sauce and toppings while cabbage is cooking. Once cabbage is out of the oven, either grill or broil to charred.

D I J O N S AU C E Ingredients 4 Tbsp Dijon Mustard of Choice *Recommend Edmond Fallot Dijon 2 Tbsp Olive Oil 1 Tbsp Honey 1 Tbsp Sherry Vinegar Preparation Whisk ingredients together in a bowl until smooth and set aside.

TO P P I N G Ingredients 1/4 pounds Ricotta Salata 1 bunch Chives Chopped Preparation To Serve — Spread Dijon sauce on the bottom of the plate and place warm, charred cabbage on top. To finish, grate the ricotta salata over the cabbage and evenly add the chives.

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

NUTRITION AUTHOR

Lauryn Lax, OTD, NTP

THE TRICK TO SPEEDING UP YOUR METABOLISM It takes more than just the gym to make an impact on your metabolism.

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et’s talk about fat and muscle. Fat makes up a layer between your muscles and your skin throughout your body.

During a workout, though, your body does not necessarily say, “I am going to burn fat on your legs today,” or, “I am going to burn fat on your arms today.” Nope.

Instead, fat loss is the sum total of your body’s metabolism — and it doesn’t occur in just one region.

As for muscle development, your muscle definition is a sum total of muscle development, fuel and total fat loss. Thus, when you put all your eggs in one basket — and focus solely on one body part (more than others) or one type of training (like only running), you’re doing your body a great disservice.

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BOOST YOUR BODY AND FITNESS

So, what does affect your metabolism?

Sure, exercise — and a non-sedentary lifestyle — play a role. But they don’t play the whole role (In fact, dare I say, this only contributes to about 10 to 20 percent of your overall metabolism). As with most health outcomes, genetics play another 10 percent role — metabolism included. This leaves you with about 80 percent dependent on things such as lifestyle, environmental factors and nutrition.

What are the biggest gamechangers in getting the body you want? What you eat, your gut health and your stress levels. These three factors are also the game-changers when it comes to boosting your fitness and performance in the gym.

Sure, our muscles need some stress to help them break down in

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order to build back up (i.e. your sweat session), but if we continue to fan the flame through continued exercise (with little to no recovery), our fitness only worsens.

The bottom line: Whether your goals are weight and fat loss, exercise enhancement or longevity, addressing nutrition, gut health and stress will take your body to the “next level” and also keep you from frustration in your fitness.

NUTRITION

An analysis of more than 700 weightloss studies found that people see the biggest short-term results when they eat smart. On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks.

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healthy digestive practices in your daily life: • Chewing your food thoroughly and slowing down at meal time • Drinking half your bodyweight in ounces of water throughout the day • Taking a daily probiotic and digestive enzymes with meals • Boosting stomach acid with occasional apple cider vinegar or HCL supplementation

STRESSING LESS

Even if your goal is not weightrelated, this analysis shows the weight that nutrition plays in your own metabolism, fitness and overall health.

Also ensuring you are eating enough is a common trap folks run into in a calorie-conscious society, but the average moderately active female needs about 2,000 calories; an active male needs about 2,600 calories — or more if intensity or exercise demands increase. While calorie counting is certainly not necessary, it can help some get a baseline idea for supporting their fitness and body-shaping goals.

Working with a nutrition professional to establish a customized protocol for you can be a helpful starting place.

GUT HEALTH

Perhaps even more important than your nutrition is your gut health.

The gut is the gateway to health; if your gut is unhealthy, then your health takes a hit — metabolism and fitness performance included.

Approximately three-in-four Americans experience some sort of digestive dysfunction — be it bloating, gas and constipation or lesser-known gut disturbances, such as seasonal allergies, skin breakouts, autoimmune conditions and hormonal imbalances.

Essentially, gut issues such as a “leaky gut” or bacterial overgrowth prevent you from absorbing or fully digesting all the good nutrients you put in your body in the first place.

Support your gut with these

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Approximately 90 percent of poor health conditions are associated with stress. So, when it comes to that stubborn body fat, last five pounds or fitness plateau, this statistic fits right in line.

When our bodies are stressed, they produce cortisol — our stress hormone.

Some cortisol is necessary to help us deal with stress (like running from a bear or getting through a tough workout), but if we have too much cortisol in our body — for too long — then it works against us and ultimately prevents us from achieving the results we want. In fact, sometimes, in chronic states of stress, we even lose our ability to produce much, if any, cortisol at all — leaving us equally with the inability to deal with stress.

When we have too much or not enough cortisol in our bodies, we may experience things like low immunity, dependency on coffee to function, insatiable sugar cravings, needing naps throughout the day, anxiety, stubborn body fat, fitness plateaus and many others.

Although stress is unavoidable, by recognizing the stressors in your life, you can proactively seek to eliminate stress through the simplest of things — such as connecting with friends, taking 10-minute breaks away from your screens or meditating. afm

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

NUTRITION AUTHOR

Emily Effren

EAT SMART FOR YOUR HEART Six common foods that are actually unhealthy for your heart.

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trolling through the grocery store, people are generally accustomed to finding the words “Heart Healthy” stamped onto boxes or packages of food for the primary purpose of increasing sales — even when they may not be truly beneficial for the heart. It can be tough to figure out which brands are overstepping their advertising and which foods are actually telling the truth.

Here are some of the most popular everyday foods that can be commonly mistaken for heart-healthy, when, in fact, they are some of the farthest from it.

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CANNED VEGETABLES

A large deterrent of purchasing fresh vegetables is that their shelf life is not very long. Buying fresh vegetables sounds like a good idea until they are forgotten, and one opens their refrigerator to find mold, slime or a mysterious odor.

Enter, canned vegetables. With the evolution of the food industry and scientific discoveries, we’ve found ways to keep vegetables lasting longer on the shelf. However, this longer shelf life comes with a price. According to the Medical Associates of Northwest Arkansas, as canned vegetables are processed, they are more likely to have less

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nutrients than fresh or frozen produce. In addition, the high amount of sodium used to make canned vegetables can lead to high blood pressure, an enlarged heart and more, according to the American Heart Association.

COFFEE CREAMER

To the population of Austinites that enjoy a drop of coffee with their cream, we’ve got some bad news for you. Coffee creamer (depending on the ingredients) can be one of the worst everyday-used products for the heart. Not far down on a popular coffee creamer’s nutrition list are the dreaded words

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(that are not grass-fed and antibiotic-free) in large quantities can increase one’s blood cholesterol and cause heart disease to grow worse, according to the American Heart Association. If having a hearty protein is an absolute must for an evening meal, consider switching to an alternate source: fish. With its high amount of Omega-3s, fish can actually be very beneficial for the heart and can “provide the starting point for

Watch out for partially hydrogenated oils!

“partially hydrogenated oil,” which is oil that has been processed to make them more solid, according to the American Heart Association. These oils are known to negatively affect cholesterol levels and even increase one’s chance of heart disease. In addition, the Food and Drug Administration ceased to view these hydrogenated oils “generally recognized as safe” in 2013 — so they must be very, very bad for you.

SHUTTERSTOCK

RED MEAT

Even though red meat is filled with awesome nutrients such as iron, zinc and protein, eating too much of it isn’t recommended. Due to red meat’s highsaturated fat content, eating red meats

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

NUTRITION

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the feeling of wrapping cold fingers around a warm cup of coffee. During the holiday season, Starbucks and other local coffee shops come out with coffees that smell and taste like Christmas in a cup. “Caramel this and peppermint that” can be tasty, but all too often, people don’t know what exactly is floating under the foam in their cup.

Some winter favorites from your local coffee shop can be filled with sugar and have over 500 calories.

According to Medical News Today, “consuming high amounts of sugar can alter your fat metabolism in ways that could increase your risk of cardiovascular disease.” Order that peppermint mocha frappe on occasion — but not everyday on your way to the office.

HAVING MORE THAN THREE DRINKS IN ONE SITTING TEMPORARILY INCREASES YOUR BLOOD PRESSURE, BUT REPEATED BINGE DRINKING CAN LEAD TO LONGTERM INCREASES.” making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation,’’ according to the Harvard School of Public Health.

ALCOHOL

Even though many Facebookers feel a wave of reassurance as they scroll past a repost about how one glass of red wine is full of antioxidants and is seamlessly healthy for the heart — don’t be fooled. As one glass of wine can be beneficial to someone, more than that one glass or serving a day of wine (or any other alcohol) can negatively affect one’s heart. According to Mayo Clinic, “having more than three drinks in one sitting temporarily increases your blood pressure, but repeated binge drinking can lead to long-term increases.”

If someone does drink a lot — and often — it’s healthiest for the heart to alter those habits and only drink in moderation or stop drinking completely, according to Mayo Clinic.

THAT SEASONAL BLENDED COFFEE

In the bitter middle of winter, one of the best parts of the season for Austinites (who aren’t accustomed to cold) is

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Studies have shown that consuming fried foods often is linked to type 2 diabetes, high blood pressure and heart failure. Opt for roasted or grilled foods instead.

FRIED FOOD

One may typically think staying away from fried food is common sense, but do we fully know the possible negative effects?

According to Medical Express, “people who ate fried foods one to three times a week had a 7 percent higher risk of heart attack and stroke compared to those who ate fried foods less than once a week.” In addition, studies have shown that consuming fried foods often is linked to type 2 diabetes, high blood pressure and heart failure. Next time, get the grilled chicken. afm

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W H AT N O T T O E AT

H E A RT- H E A LT H Y B A S I C S : Here are some common ingredients

and foods to steer clear of so you can live a happy, heart-healthy life!

SODIUM

SODA AND DIET SODA Opt for Zevia — it’s sweetened with natural sugars and has no carbs or caffeine — or flavored sparkling water

TRANS FATS

PROCESSED CARBOHYDRATES

PROCESSED MEATS

PASTRIES

WHITE BREAD

ENERGY DRINKS

TABLE SALT

HIGH AMOUNTS OF SUGAR

PARTIALLY HYDROGENATED OILS

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

NEW TO AUSTIN SPONSOR

Atomic Athlete

PHOTOGRAPHY

Rudy Lara, @rudylaraphoto | Zack Zamora Jr., @thezackz

NEW TO AUSTIN THE ATOMIC OUTPOST The Atomic Outpost is an Open Gym facility that provides workout programming to follow and allows you to train at whatever time fits your schedule.

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ow many times have you waited all day to get your workout in only to get caught in traffic or stuck at work? Now you’re late, or even worse you’ve missed the class you’ve been looking forward to all day.

And not only did you miss your workout, how much time did you waste driving across town?

Ultimately you have to ask yourself, ‘is there anything more important in your life than your time?’

There isn’t. And it was from this simple concept that The Atomic Outpost was born.

A brainchild from the team that brought Austin, Atomic Athlete, The Outpost is Austin’s first and only completely open-garage gym with high-quality programming.

The Outpost has leveraged technology to give you remote access to

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the facility through an app on your phone from 5 a.m.-11 p.m., seven days a week. In addition they provide the same premier programming that Atomic Athlete has been using for over a decade to train athletes all over the world.

THE FACILITY

The Outpost is a 4,000 square-foot training facility in North Austin just south of the Domain.

Members have access to an array of barbells, dumbbells, kettlebells, sleds, battle ropes, tires, bumper plates, squat racks, climbing ropes, rings, power lifting equipment, rowers, bikes, a turfed backyard, changing room, therapy rooms and a shower.

There is also a pro shop that sells clothing, protein and pre workout — you simply check yourself out with the kiosk and you are good to go.

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The true beauty of The Outpost is that you can use the facility whenever you want to and can do whatever type of training you want there.

On any given day Olympic lifters will be training next to Crossfitters, training next to marathon runners, next to Special Forces soldiers, spin instructors, hockey players or soccer moms. The commonality all of these athletes have is a dedication to improving their fitness and The Outpost provides the platform for this to happen.

THE PROGRAMMING

The power of The Outpost is the programming. If you don’t know, programming is the daily training sessions or workouts, and Atomic Athlete has been setting the standard for quality programming for over a decade.

The training Atomic provides is

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not only designed to challenge you physically and mentally, but also keep you safe and show you how to train smarter.

The Outpost provides five complementary training sessions each week. The programming for the following week is emailed to all of the athletes every Friday with an exercise library. This lets you as the athlete know, not only what you are going to be doing that week, but also gives the ability to see what exercises or movements are going to be performed.

The Outpost not only shows you what you are doing, but educates you on why you are training these fitness attributes. It gives you the what, why and how to help you train smarter.

Injured or can’t perform an exercise? No problem, you can email a coach and they will give you an exercise substitution or modify a program as needed.

The current programming not aligning with your fitness goals?

No problem the main website, Atomic-Athlete.com has over 70

different programs for a wide variety of fitness goals available for individual purchase.

In addition to having the programming on your phone it’s broadcasted on TV’s at the facility, along with an IPAD that gives you access to the exercise library.

When available Atomic Athlete Certified Coaches walk the floor to answer questions, critique technique, give coaching cues and sometimes even jump in on a workout with you.

THE COMMUNITY

The Outpost does offer limited classes (Monday, Wednesday, and Friday at 6:30 p.m.).

For those that can’t make classes and still want the sense of group training, The Outpost has a private Facebook group that connects you with other athletes. This allows athletes to meet and knock out training sessions together on their time as well as keep members up to date on things going on

in the gym.

Being part of The Outpost also makes you part of the larger Atomic Athlete family. Both gyms get together at least once a month for happy hours, community events, group workouts, hikes, teaching events and anything else that is beneficial for the community.

The Atomic Outpost has a clear vision of wanting you to be able to train when you want — at a premium facility — with the best programming available at a price point that doesn’t break the bank.

Not sure if you’re ready to commit to an open gym model? Try a week for free on them before signing up. afm

AT O M I C O U T P O S T 9805 Beck Circle Austin, TX 78758 Located 1 mile from The Domain outpost@atomic-athlete.com

atomic-athlete.com Open Gym Hours 5 a.m - 11 p.m. Everyday (must schedule an appointment for first time visit) Group Training Classes Monday/Wednesday/Friday at 6:30 p.m.

Memberships Basic Membership: $125 - Weekly Atomic Programming and access to Open Gym Premium Membership: $175 - Weekly Atomic Programming, Open Gym, as well as access to our Group Training Classes 24hr access and 25% OFF for all First Responders and Military

FREE WEEK AT ATOMIC OUTPOST Sign up at: atomicoutpost.pushpress.com/ open/subscribe/6b9e

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LIFESTYLE AUTHOR

Monica Hand

FOR THE LOVE OF ROWING How the Austin Rowing Club utilizes every asset to spread health and well-being through oar strokes.

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itting on the lush, green edge of Lady Bird Lake in downtown Austin, Waller Creek Boathouse is the home to the Austin Rowing Club — equipped with a full catalogue of rowing and water sport equipment, an indoor rowing studio, lockers, showers and a café. The newly established 2012 boathouse has everything a rookie or a pro might need to make the most of their time out on the water. But this club and boathouse means much more than just a great place to row to the Austin community.

The boathouse is managed by the Austin Rowing Club, who partners with the likes of Ro Fitness, Alta’s Café and Congress Avenue Kayaks to create the best outlet possible for water activity. Established in 1931, ARC has made efforts to work and grow with the Austin community

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over the years.

ARC is a 501(c)(3) nonprofit organization — the only rowing nonprofit in Austin — meaning they use the funds they raise for outreach programs across the city.

“When people rent equipment or the boathouse, that really allows us to underwrite our programming and do a significant amount of outreach to underserved communities,” says Kevin Reinis, ARC’s executive director. “We do a lot of work to make the outdoors as accessible to everyone as possible.”

The programs range in target ages and demographics. Many of their programs are created for kids — young people who may not even know about the opportunity for health and wellness that rowing provides.

“Along with introducing communities to rowing,” Reinis explains,

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“we provide scholarships and financial assistance to ensure there are no barriers for anyone that expressed interest.”

Some of these programs include partnerships with the YMCA for those wishing to continue water sports after swim lessons or the summer camps that provide a fun and new outlet for kids in the outdoors. There are both competitive and noncompetitive recreational programs for younger kids who want to get on the water. One program, RISE (Rowing in School Experience), is aimed at introducing the sport to middle schoolers.

“We try to get to them in sixth grade for two major reasons,” Jim Ruddy, outreach director (a volunteer position) at Austin Rowing Club, explains. “One is, of course, so we don’t have to compete with athletic directors for athletes. And

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know about their own capabilities.

“When my son first started rowing, there was a noticeable difference in his demeanor on our rides back from the boathouse compared to the rides there,” Ruddy says, who started rowing about the same time as his son. “It really opened him up, and we bonded from those car rides.”

Reinis, whose children also started rowing after he joined the ARC, explains that there aren’t a lot of other sports, even team sports, that epitomize the principle of teamwork, and that introduction to the kids is just as valuable.

“You can be the fastest, strongest rower on the team,” Reinis says. “But if the rest of the rowers aren’t with you, you’re not going anywhere anytime soon.”

That idea of accessible fitness to all levels translates into their other outreach programs. For injured veterans and those with

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kids all start at an equal playing field, so to speak.

“A kid may not have the coordination or foot speed to succeed at the popular ball or running sports, and they may not get chosen for teams and think of themselves as unathletic,” Ruddy explains. “But you put them on a rowing machine and they’ll work just as hard, if not harder than the other kids.”

Ruddy and Reinis recall watching the way kids have expressed disinterest to rowing until they got on the machine or the boat and got the movement down. For some of them, it’s the first time they’ve experienced athletic success, and that changes everything they think they

YOU CAN BE THE FASTEST, STRONGEST ROWER ON THE TEAM, BUT IF THE REST OF THE ROWERS AREN’T WITH YOU, YOU’RE NOT GOING ANYWHERE ANYTIME SOON.” two, more importantly, because the sixth grade is typically the tipping point when a kid may start feeling unathletic.”

Ruddy explains that it’s around that age that a child starts to be aware of their own abilities and feel that effect either negatively or positively when it comes to enjoying recreational fitness. And since rowing isn’t a skill people are naturally inclined to have more or less of, the

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LIFESTYLE

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Rowing is a lifetime sport. It’s lowto no-impact, and the whole time you’re out on the water, taking in the beauty of Lady Bird. What more could you ask for?

disabilities, they travel to them and provide tailored rowing machines for the individual’s needs. For example, there are machines that hook up to wheelchairs, and there are others that are modified for one-handed rowing.

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“We work with the Veterans Administration, and twice a year we put on a fitness and health fair where they get to come down and experience rowing,” Ruddy says.

“And we send machines and volunteers down to San Antonio to support the Valor Games SouthWest.”

Along with para-athlete teams and other veteran outlets, the adaptive equipment, coaching and assistance is all provided by the ARC. In order to make the funds for those and other programs, ARC holds and facilitates a wealth of events.

Renting out the boathouse for dinner parties, weddings and corporate

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events year-round isn’t even half of it.

Last year’s SXSW, saw the space filled by Gwyneth Paltrow’s popular brand, Goop. For this coming SXSW, they’ve just signed and announced a contract with Scandinavian Airlines System. SAS will be putting on a Scandinavian House, meaning they use the location as a place for showcasing the Scandinavian culture, advancements and technology.

“This is something many countries and areas of countries do,” Reinis says, “and our boathouse will be the spot for some of their first big installations that they will then use

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in Tokyo 2020.”

The opportunities for competition and equipment rental that the club offers for rowers also contribute to both their funds and their fame. Lady Bird Lake is known as a good piece of water for many reasons, so teams from all over the nation, and now the world, come to practice on the never-frozen waters.

“With Lady Bird Lake, it’s ideal because the current is low, it’s sheltered from wind and is available year-round,” Reinis says. “So, you can really focus on power and technique during training.”

University teams from the likes of Wisconsin and A&M come annually to practice. Then, starting in late November 2019 through midDecember, the Chinese national team utilized the boathouse to train on the water to accompany the strength and power training they had been doing in San Marcos.

“It just doesn’t make sense logistically for teams like the Chinese national team to bring their own equipment,” Reinis says. “So, renting from us is a great deal for them and provides a lot of funds for our outreach.”

For out-of-town club members and rowers, the ARC also puts on three big races each year.

The Heart of Texas Regatta, also known as the HOT race, is the first one of the year. Held in early spring, the HOT race brings in a diverse set of competitors. Teams from 11 states traveled to Austin for the event this past year — partly because Austin itself is becoming an ideal vacation destination.

Following the HOT, in midApril ARC hosts the Texas State Championships for youth — the state level for all youths in Texas.

Masters (a category based on age, not skill level) and collegiate also attend, because rowing teams want

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to compete as much as possible.

The third event, the Head of the Colorado race, is held in the fall. It’s also known as the PumpkinHead race, because it typically falls around Halloween. Going on 36 years, the PumpkinHead Race is one of ARC’s oldest and longestrunning traditions.

Overall, the mission of the ARC is to spread health and wellness — to teach people that there are other means to the healthy lifestyle they crave, no matter their age, ability or fitness level.

With 350 adult members, half of which are women and another large percentage being above the age of 50, with quite a few in their 70s and 80s, the ARC has a large and diverse membership.

“Rowing is a lifetime sport,” Reinis says. “It’s low- to no-impact, and the whole time you’re out on the water, taking in the beauty of Lady Bird.

What more could you ask for?” afm

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

LIFESTYLE AUTHOR

Jess Archer

PHOTOGRAPHY

Brian Fitzsimmons

RUNNING AUSTIN

A

ustin’s annual Ascension Seton Marathon has grown to become the 25th largest race in the United States. Elite runners from all over the world flock to experience the route that takes them by some of Austin’s most iconic landmarks such as the UT Tower, Lady Bird Lake and South Congress Avenue. Over 17,000 runners will cross the finish line on Congress Avenue with the Texas State Capitol building as the handsome backdrop to their feat.

A zoom-in on local runners of this year’s Austin Marathon.

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2020

running and how they plan to stay motivated during the most grueling parts of the race. While these four people lead different lives, they all have one thing in common: running has become a vital part of their wellness lifestyle, and racing is how they plan to celebrate that.

But what about local representation at the race? Who are some of Austin’s residents who have signed up for the 26.2-mile challenge? We interviewed four Austinites — two men and two women — who will be running the 29th annual marathon on February 16. We asked them about their training, their history with

STEPHEN WRIGHT, 42 UNION ORGANIZER FOR EDUCATION AUSTIN

“I’m competitive and very obsessed with running at this point in my life. I’ve been running since I was a kid in middle school, but I’ve had a nice resurgence during the last two years. My goal is to run one marathon every year. I’ve run four marathons so far, and I’m using the Austin Half Marathon as sort of a training for the

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Fort Worth Cowtown Marathon at the end of February.

Running is the one time during the day when I’m truly unplugged, since I don’t run with headphones. I’ve had some difficult circumstances in my life during the last couple of years, and running has become very therapeutic for me. I never regret it after a run and feel like a better person when I’m done.

Maybe some people think you can just wake up and run a marathon.

But for me, there is so much training involved. I run at least a mile every day, and I do three targeted runs during the week. Saturday is my long run, about 10-22 miles. I like to run in the mornings up in the hills behind 360 where it’s quiet. Austin has some great running clubs that I used to be part of, but right now I like to run alone. For people who want

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

LIFESTYLE

“

to start running, they should know that it doesn’t take very long to build your stamina. And you’ll learn over time and practice how to run a race, how to train better. Running is so accessible. It’s a physical activity most people can do their whole lives.”

I LOVE RUNNING THE TRAILS IN AUSTIN AND JUST ZONING OUT. NO MUSIC, NO TIME PRESSURE. I DON’T KEEP TRACK OF MY PACE.”

TRACIE UPHAM, 56, FORMER AUSTIN EDUCATOR

“I’m 56 years old. I was a couch potato until 52. I was feeling old and miserable and having back problems.

I couldn’t run to my mailbox if you asked me to. Then, one day, for some inexplicable reason, I got up off the couch and started walking outside. Then I started

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running. Every day I ran a little further. I had no clue what I was doing, so I read some articles and learned how to train. Before I knew it, I could run 15 miles, and I’d lost some weight.

Mostly, I’m a trail runner. Once when my kids were little, we were down by Lady Bird Lake and a trail runner whizzed by us. I thought to myself, ‘that person must be a total lunatic or some really famous athlete.’ Now I am that crazy trail runner. I love running the trails in Austin and just zoning out. No music, no time pressure. I don’t keep track of my pace.

The Austin Marathon will be my first marathon. I’m very nervous about mile 20, since people tell me that’s when it gets really difficult. My friends and family think I’m crazy for registering. I still have trouble identifying as an athlete, maybe because of my age. But running has changed everything. I am totally more confident now.

My balance is better, my back is better. It breaks my heart when I hear people my age say they could never start running like I did. But they can. I did it. I can’t wait to cross the finish line at the Austin Marathon. It’s going to feel amazing.”

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discovered a bunch of new artists to listen to. I often listen and analyze different mixes of my own music while running.

I’m looking forward to race day in February, especially because it’ll be in a city I love. I’m a little nervous about the aches and pains I have turning into a bigger deal during the race, but with every Saturday long run I feel more confident.”

B. STERLING, 41, SINGER-SONGWRITER AND MUSIC TEACHER

“I started running at age 34 because my doctor said I needed to be doing more cardio. ‘Like what?’ I asked him. He suggested running. I had thought because of my back problems that running wasn’t an option for me.

But then I put in some earbuds one day and ran at Lady Bird Lake. ‘This is cool,’ I thought. I was totally into it.

I ran my first 5K at 36 years old and thought it was so difficult! But I loved it. So, when a colleague said she was training for a half marathon, I joined her. She was 10 years older than me. If she could do it, I figured I could, too. I loved running the half. Then, my wife and I had a second child, and my running interests took a back seat. But when I turned 40, I said, ‘This is it. I’m going to run at least one marathon in my life.’

My training for the Austin Marathon has looked like three runs during the work week, two days of cross training, one rest day and a long run at Lady Bird Lake on Saturdays. I love running there — the energy of being downtown, the trails…I’m motivated by all the people on the trails enjoying it just like me.

I have to listen to music when I run. I’ve

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

LIFESTYLE LESLIE NEWBERRY, 39, OWNER OF TARRYTOWN PHARMACY

“When I was in third grade, I was in a bad car accident that broke my leg at the growth plate and ended up making my leg grow crooked. This led to several hospitalizations and surgeries throughout childhood. So, when I started running for exercise in 2008, I was so amazed and grateful that my body could do that in spite of physical injury as a child.

When I got serious about running, I joined up with Gilbert’s Gazelles. Gilbert coached me to ‘run with joy.’

With that running group, I learned to push myself and go further and do more than I ever thought I could.

Now at age 39, I’ve run eight marathons.

I run sometimes with people and talk as we run.

But mostly I like to run alone with no music, just silence. I solve all the day’s problems in my head when I run.

This year’s Austin Marathon is special, because race day is also my 40th birthday. I specifically signed up for the race because it’s such a mile-marker birthday.

I haven’t trained as well as I should have, but I’m not going to push myself. I’m going to run (or, if need be, walk) every mile of the race in gratitude for what got me here. It’s about how you frame the running in your mind. I give myself grace to do the best I can given the circumstances.” afm

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HEART OF A CHAMPION

An unexpected medical event catapulted Kristen Patton into a new life as a heart transplant survivor and a Transplant Games medalist.

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2020

AU T H O R MEGAN KAPLON P H O T O G R A P H E R BRIAN FITZSIMMONS

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

ON

Saturday mornings, Kristen Patton puts on her workout gear and drives to a local park to meet up with her personal trainer and a few fellow exercisers for a weekly small-group workout.

Sounds typical enough for an active Austinite, except that Patton is a heart transplant patient, as are her workout companions in the group called Mighty Heart Fitness. Her trainer, exercise physiologist Nixon Williams, specializes in cardiac rehab at Seton Medical Center. The training goal: health and happiness and longevity, of course, but also medals at the Transplant Games — Patton already has five.

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LET’S BACK UP. On Christmas Eve in 2015, three days after giving birth to her fourth child, a little girl named Hattie, Patton suffered a heart attack and had to be rushed to the hospital, where she then had a second attack.

She went into emergency surgery and didn’t wake up for a month.

Her heart attacks were caused by a rare event known as spontaneous coronary artery dissection, or SCAD, which can happen toward the end of pregnancy and in the postpartum period. Although the link between SCAD and pregnancy is not fully understood, research suggests that the changes in hormones and blood volume inherent in pregnancy could be the cause. According to the Cleveland Clinic, while SCAD can happen in both men and

2020

“THE [TYPICAL] CARDIAC REHAB TRAINING WASN’T GOING TO GET ME TO A POINT TO WHERE I COULD LIFT MY DAUGHTER AS QUICKLY AS I NEEDED IT TO.” women, SCAD is more common with women, and one-third of SCAD events happen during pregnancy or soon after giving birth.

“When I woke up, I couldn’t even lift my head up. I had no strength, I couldn’t move,” Patton says. “I remember I saw my cell phone, and I wanted to get it to call someone, because I had no idea really where I was or what had happened — I happened to wake up at a point in time when no one was in the room with me — and I remember it was just like right there, and my arm wouldn’t go.”

Before Patton left the ICU, she had multiple surgeries, one which implanted a device called an LVAD to power her heart for her for the foreseeable future.

Her complete loss of strength meant Patton had to start from zero in rehab. She had to build up to sitting, eating solid foods, standing and walking. But all the while, she had the image of her four kids, including little Hattie, still only a few months old, in the back of her head as motivation.

Patton started working with Williams, as well as the rest of the team of exercise physiologists at Seton’s Cardiac Rehab program, once she returned home from a five-week stint in a rehab hospital postICU and began out-patient cardiac rehab.

Patton was much younger than the average LVAD patient, and with her four young kids at home, she had things she wanted and needed out of rehab that were different from most of Williams’ other patients.

“The [typical] cardiac rehab training wasn’t going to get me to a point to where I could lift my daughter as quickly as I needed it to,” Patton says. “She was a baby.

She was only three days old when I had my heart attack – she would only be little for so long, so it was really important to me that I be able to get down on the floor and pick her up and stand up with my LVAD.”

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On Saturday mornings, Kristen Patton, along with a small group of other transplant survivors gather at Ramsey Park on Saturday for workouts led by Patton’s trainer and exercise physiologist from Seton Medical Center, Nixon Williams. They call the group, Mighty Heart Fitness.

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

Patton, along with other group members, utilize these workouts as training for the upcoming 2020 Transplant Games of America that will be hosted in Camden, New Jersey. Patton won three medals from the 2018 games, as well as two medals at the World Transplant Games last year.

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Patton was also not yet approved for a heart transplant. To get there, she had to get stronger and healthier. So, Williams consulted with Patton’s doctors and found out exactly what he could and couldn’t do with his very driven patient. The pump portion of the LVAD is surgically implanted inside the patient’s body, but a controller and battery pack are worn externally, and everything is connected by cables.

That meant there were a lot of things to avoid — anything involving twisting from

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side to side, which could pull or tug at the cables, and no jumping or even jogging, which would shake the device.

Williams got creative.

He and his team brainstormed and modified and put together a program that would challenge Patton, get her to where she needed to be to care for her family and qualify for a heart transplant — all while keeping her safe and as pain-free as possible. They even named a medicine ball “Hattie” and worked on picking it up from the ground and standing up.

“I just kept pushing it,” Patton says, “because what they kept saying to me was, ‘The healthier you get, the happier you’ll be with this device,’ and also at that point, I was not approved for a heart transplant. I knew that getting healthy would be a requirement, and the stronger you go into heart transplant, the more likely you are to have a successful outcome.”

And she did it. First by earning the stamp of approval to be listed for a transplant, and then 11 months after the initial heart attack, getting the call telling Patton they had a heart for her.

Patton walked into the hospital for her transplant feeling good, as good as she has ever heard anyone with an LVAD describe the feeling. Which was very strange — finally back to feeling OK, she voluntarily returned to the hospital where it all began to undergo yet another, even more major surgery.

“There was a lot at work in my life during that time, and I felt very connected to God and very hopeful and optimistic,”

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Patton says. “It wasn’t necessarily hopeful or optimistic around years and years and years of life on this planet. It was more just I felt very at peace with where my life was.

Definitely wanted to fight hard to keep the ability to stay here and raise my children, but also just in awe of recognizing the kindness that exists on this earth and the people that are here.”

Patton’s surgery went well, and thanks to all the work she had done with Williams and the other trainers on the Seton cardiac rehab team and on her own, she recovered very quickly. She left the hospital eight days after the surgery and went to her first post-op cardiac rehab session two weeks later.

As her graduation from posttransplant cardiac rehab approached, Patton frequently probed Williams, saying, “Do you still train clients on the side?” He would always answer no, he was purely working with patients in the hospital, despite having a previous career as a personal trainer. But Patton was persistent, and she kept asking.

“Right before it was time for her to graduate,” Williams says, “I’ll never forget, she said, ‘I found a personal trainer, but she’s more of a powerlifter,’ and when she said that, I said, ‘OK, alright, I’ll help you.’”

Williams started coming to Patton’s house to train her oneon-one. They worked on squats, kettlebell swings, pushups and other movements that would help her in the Transplant Games, which she had been determined to compete in since before she even got her new heart. Back in her LVAD days, she had seen an ad for the Games in the waiting room of her doctor’s office.

“I was like, ‘What? Wait, tell me more, what is this?’” Patton says.

“It was just so exciting, because I realized there is this thing that I can strive for, and it’s not just some passthis-next-medical-exam-type milestone. It’s actually like an awesome,

normal-person thing…

That gave me more motivation to actually get in shape for the transplant, because I was like, ‘Hey, people who get transplants go and compete in these things.’”

“She’s driven,” Williams says. “[Kristen] works hard, and she wants to become the best that she can because she has little ones. She wants to be there for them, and she knows that exercise is a very important part for her, and so she takes it really seriously.”

Patton, Williams added, claims not to be competitive, but when he would introduce a new movement, he could see her frustration if she couldn’t immediately master it. “That’s OK,” Williams would say.

“Maybe it’s my coaching.”

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“I REALIZED THERE IS THIS THING THAT I CAN STRIVE FOR, AND IT’S NOT JUST SOME PASSTHIS-NEXT-MEDICALEXAM-TYPE MILESTONE. IT’S ACTUALLY LIKE AN AWESOME, NORMALPERSON THING.”

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

“WHEN I GO AND I EXERCISE NOW, THERE IS A PERSPECTIVE OF IT THAT IS NOT JUST FOR ENJOYMENT, BUT IT’S ACTUALLY [THAT] I AM CARING FOR THIS BEAUTIFUL GIFT I HAVE BEEN GIVEN.”

Pictured: Patton, Nixon Williams and Mighty Heart Fitness group member, Diana Evans.

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“No,” Patton would reply. “It’s me.” And then she’d work on it on her own all week long, determined to have the movement mastered the next time she and Williams saw each other.

“Nixon and I, through all of that, it wasn’t just working out,” Patton says.

“There were so many conversations. I was learning from him, and he was learning from me, and it was helping him be better at treating other patients in his job.”

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After they had been training together for a while, and Williams had witnessed Patton’s impressive progress and improved health, Williams said to her, “I think I’d like to expand our group to other heart transplant patients. What do you think?” Patton immediately jumped on board, and they dubbed their group Mighty Heart Fitness.

The group’s numbers have always been small. After all, there are only so many heart transplant patients in the Austin area. But Williams and Patton both remain passionate about the project and keep it going, whether Patton is the only participant in the class or if they manage to round up a few more.

“Everybody that came within the group, they’d say their goal was to catch up with Kristen,” Williams says. “She was the pinnacle of where you wanted to get to, so everybody was in competition to reach where she was at...[Kristen’s] movement, her strength is just really unbelievable in terms of where she’s at right now.”

The group’s purpose goes beyond exercise — although Patton made it clear that the workouts are hardly easy. It’s also become a support group of sorts for transplant patients.

“We get together on Saturday mornings in a park and do an exercise program,” Patton says, “but we also are talking about shared experiences.”

Patton got to show off her hard-won strength at her first Transplant Games

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of America in 2018. At the event in Salt Lake City, she competed in the 5K and 20K cycling races, 200-meter foot race, softball throw and doubles tennis. She won a silver medal in the 5K, bronze in the 20K and bronze in the 200-meter run.

“Training for me required, because I’m a stay-at-home mom, having Hattie with me, so I trained for many months with a mountain bike and the trailer attached,” Patton says. “I didn’t actually settle on my nice road bike until about a month before the event, and so when I got there, I was really inexperienced for the race, but the team was so awesome, and they asked me what I had been training with, and then I told them and they were like, ‘That’s awesome.’ Let’s see what happens out here on this course, and I ended up doing really well.”

The next year, she went to the World Transplant Games in Newcastle, England, where she competed in the 30K cycling race, singles golf and singles tennis, returning home to Austin with a silver medal in golf and a bronze in tennis.

And for the upcoming 2020 Transplant Games of America, Williams, Patton and five or six other heart transplant patients from around the Austin area plan to travel to the host city of Camden, New Jersey, together. Patton intends to compete in singles and doubles tennis, cycling and golf.

Although Patton says she’s always been active and enjoyed working out — she even at one time had ambitions of becoming a pilates instructor — her heart transplant has given her an entirely new perspective on the practice.

“When I go and I exercise now, there is a perspective of it that is not just for enjoyment, but it’s actually [that] I am caring for this beautiful gift I have been given,” she says. “I am doing the things to keep it healthy, but I am also incredibly grateful for it.”

“Exercise from a place of gratitude is very different for me than just, ‘I have to get to the gym today because I want to fit in those jeans,’ or whatever. It’s a different attitude and sentiment. I’m also much more forgiving of myself and my inadequacies. There’s grace that I give myself and my body.”

That’s one lesson we could all do well to learn from Patton. Another, she made a

point to highlight for people to be proactive about their heart health — that just because you look a certain way, eat healthy and exercise regularly, doesn’t mean you’re completely in the clear when it comes to heart health.

“Heart disease kills more women every year than all cancers combined — my sisters and I lost our mother to a heart attack while I was in ICU,” Patton says. “On the surface, she seemed fine. She had an undiagnosed heart and thyroid disease. I’d like to save other families from this. Please learn your numbers — blood pressure, cholesterol, BMI and glucose. Track them.

Get help if they are out of range. Love your beautiful, amazing heart.” afm

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

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Per(fit) Couples WORKING OUT AS A COUPLE MAY NOT ONLY IMPROVE YOUR RELATIONSHIP WITH YOUR PARTNER BUT ALSO YOUR BOND WITH THE GYM.

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2020

CJ and Erin Finley

W

With the couch, a snack and your favorite TV show at your fingertips, the thought of a night in with you and your partner may make going to the weight room sound like more of a chore than an enjoyable activity.

Although exercise is said to keep you healthy and release endorphins which make you happy, sometimes it can be hard to make time for it. While many make New Year’s resolutions to stay fit themselves, Theresa E DiDonato Ph.D. from Psychology Today writes that exercise may be more beneficial to start incorporating

into your romantic relationship instead.

Erin and CJ Finley, Austin fitness influencers and couple, say exercise has always been an important aspect of their relationship and life. They say one of their keys to keeping exercise fun and fresh is by changing up their routines periodically.

“We are not the type of people who just have to go to the gym every single day and workout,” CJ says. “It is more like, what can we do today that is going to be fun for us? That way we are bettering ourselves, but we are also spending time with each other, building our relationship and keeping exercise fun.”

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

Kent and Carly McCoy

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Carly and Kent McCoy, who have been married for almost three years and have been together for over a decade, say, in Austin, it is easy to find ways to exercise together rather than hitting the gym, from playing tennis to hiking at the Greenbelt.

“We try to stay active beyond just the conventional working out to keep us moving and have fun,” Carly says. “When the weather is nice, we will go on a run together or take our dogs on a long walk.”

According to DiDonato, working out as a couple not only improves your romantic relationship, but also your bond with the gym. Lab studies show couples report feeling more satisfied in a relationship after participating in a physical activity. Additionally, your efficiency in the gym may be significantly boosted under the concept that the mere presence of someone else affects the way you accomplish an activity.

Because there are so many different ways to exercise both inside and outside of the gym, the Finleys say there is really no right

or wrong fitness routine. While CJ and Erin recognize their training regimens do not necessarily look the same because of the type of strength they want to build, it does not stop them from going to the gym together.

“I would say three fourths of the time, we are in the gym together doing our own exercises,” CJ says.

“Like he said, our styles are really different, and while I do

“

mostly endurance training, I have seen the benefits of focusing on specific parts of your body to gain strength,” Erin added.

The McCoys also see the benefits of working out as a couple. After Carly began teaching at CorePower Yoga, the couple made it a routine to attend a yoga sculpt class at CorePower twice a week.

Kent and Carly say having a partner helps keep each other accountable in staying active. In addition, Carly says attending exercise classes each week gives them one more thing to talk about and share together.

“It's almost like an all-morning date that we need to do together before we start our days away from each other,” Carly says. “And I’ll push him during certain parts of the class when he wants to quit and vice versa. I like that we balance it to where he can do his own thing, and I can do mine most of the week, but we have those two days together to share.”

Not only does exercising together provide accountability to be active and motivation to keep

“It’s almost like an all-morning date that we need to do together before we start our days away from each other.”

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

“

“You are wanting to get up and go and move, and it just kind of trickles into this thing.

Then, it kind of becomes a passion, and then it’s rooted in our relationship to stay active and do those things.” going during a workout, but it also has shown to translate into daily life together.

Kent says practicing accountability in exercise is the same as living life together.

“Working out is no different than doing yard work or paying bills or whatever you need to do,” Kent says.

“Working out is just one facet of life, but it’s an accountability partner for every facet of life.”

In Erin and CJ’s relationship, Erin says she has noticed the way an active lifestyle impacts her daily life and interactions within a relationship.

“I use fitness and being healthy as a way to clear my mind,” Erin says. “I have noticed sometimes if I haven’t

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worked out, or I miss a day, I get a little more irritable or I will more likely be stressed out by certain

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things. It definitely helps me have a fresh, clear perspective in mind, and exercise helps me know I will be able to approach situations with clarity.”

According to the Mayo Clinic, physical activity stimulates brain chemicals which may leave you more relaxed and less anxious. Exercise is also shown to boost your endurance by delivering oxygen and nutrients to your body. In turn, this may lead to more positive interactions with your significant other.

CJ explains how daily activity improves a relationship by using the metaphor of filling a car up with gas.

“You want to be putting the best gasoline in your car, and exercising and eating right is the same thing,” CJ says.

“Exercise helps every aspect of a relationship.

It makes you healthy, which makes your relationship healthy, because

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if you are operating well and bringing your best self to your partner and vice versa, everything will be functioning right.”

Since Kent and Carly began making it a priority in their daily lives to work out, they have noticed the benefits of how physical activity has made it easier to get up and move rather than spend the evening on the couch.

“It's kind of like, one thing leads to another,” Carly says. “When you're working out, you start to eat healthier, and then you feel better and you've got more energy. And because you have more energy, you're not sitting on the couch just watching TV. You are wanting to get up and go and move, and it just kind of trickles into this thing. Then, it kind of becomes a passion, and then it's rooted in our relationship to stay active and do those things.”

“For us, it's getting a workout and kind of helps the rest of just a healthy lifestyle,” Kent says. “It’s all about accountability — as [Matthew] McConaughey put it, ‘If you just break a sweat for an hour a day…’” afm

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

WELLNESS AUTHOR

Dr. Vincent Ip

HEALTHY SMILE, HAPPY HEART How your oral health impacts your cardiac health.

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aintaining good oral health is a crucial component of holistic care, including cardiac and respiratory health. Many people aren’t aware of this. You don’t have to convince people to see their primary care physician, but sometimes it’s harder to convince them to see the dentist.

“Your mouth is the gateway to your body, and while treating and fueling your body properly is important, I can usually tell within seconds of an exam that there might be something going on that can affect your most important organ: your heart,” says Vincent Ip DDS, FAGD of Smile 360. “Worn teeth, darker teeth, enlarged tonsils, high blood pressure, plaque buildup — these are all things I look for that indicate a deeper issue.”

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During a comprehensive dental exam, your dentist should review your medical history and medications, record your blood pressure, look for possible signs of oral cancer and screen for potential sleep breathing disorders. Tissues of the mouth can tell the story of your respiratory and cardiac health.

A gingival display, more commonly known as a “gummy smile,” can actually be a sign of childhood mouth-breathing, a known link to hypertension and other medical issues. Your dentist might also notice a “tongue-tie,” which is a well-recognized proponent of speech disorders, but a less commonly known cause of poor palate formation in infants, resulting in a narrower and poorer patient airway as an adult. Reduced airway patency, associated with sleep apnea, reduces blood oxygenation and can lead to serious heart conditions such as an enlarged heart

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and hypertension, increasing risk for fatal illnesses including heart attack and stroke. In addition, stress, stimulants including caffeine and nicotine and a lack of oxygen can stimulate your sympathetic nervous system, causing you to grind or clench your teeth. A healthy smile is important to the function of your heart. Being happy sends endorphins to your brain that affect the emotional side of your daily life.

All of these things leave clear evidence of a larger issue on your dental surfaces. Here is a closer look at some things to look for in your mouth that could be affecting and stressing your heart unnecessarily.

SLEEP BREATHING DISORDERS

People who grind and clench their teeth at night may wake up with a headache, never feel fully rested, wake during the night and/or have

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People diagnosed with periodontal disease have two to three times the risk of having a heart attack or stroke.

Practicing healthy oral habits and visiting your dentist and hygienist for an exam and professional cleaning at least twice a year is the best way to fend off periodontal disease. However, if you’ve fallen off track and are diagnosed with periodontal disease, you will need a deeper cleaning to remove the infectious tartar from below the gumline, and you will need to visit the dentist more frequently to help keep the diseased bacteria at bay. When bacteria is present anywhere in your body, the heart and other organs have to work harder to fight the effects. Treating gum disease is no different than treating any other bacterial infection — it needs to be done with the help of a medical professional.

WHEN YOU HAVE A HEALTHY SMILE, YOU HAVE A PHYSICALLY AND MENTALLY HAPPY HEART, AND WHEN YOU HAVE A HAPPY HEART, YOU ARE JUST HAPPIER.” worn, flat teeth. We all know that any type of stress is bad for the heart. Grinding and clenching during the day or night is a red flag that stress is present and needs to be addressed. It’s important to get to the root of any problem with the appropriate healthcare professional.

Imagine you are trying to get a good night’s sleep, and you keep waking in the night. What could be causing this? Your heart could be stressed to the point that it wakes you to keep you alive.

“There are many factors that contribute to a sleep breathing disorder,” Ip says. “I look for enlarged tonsils, tongue-tie, an Epworth Sleepiness Score and medical history to start. Signs of grinding and clenching also play a part. If I see indicators, I would recommend further investigation.”

Commonly, this would be an easy home sleep test (HST) to screen for sleep breathing disorders.

Depending on the symptoms and HST screening results, an oral appliance therapy (OAT) by a dentist might be what you need to protect your smile and lessen the effects of the stress on your heart.

EMOTIONAL SIDE OF SMILING

When most people think about the heart, they think of love and how

emotions make you feel.

“I have many patients who are embarrassed to smile, and this hurts my heart and theirs,” Ip says. “One of the best parts of my job is helping someone smile again.”

Researchers at the University of Kansas found that smiling reduces the body’s response to stress and contributes to a lower heart rate in tense situations. There is no doubt that a smile can change the way you feel, and sharing a smile can help others, too. A smile can get a makeover in many ways — repositioning crooked teeth, veneers to rejuvenate worn, discolored or broken teeth or something as simple as a professional dental cleaning and whitening regimen to help brighten the smile.

“When you have a healthy smile, you have a physically and mentally happy heart, and when you have a happy heart, you are just happier — it’s as simple as that,” Ip says. Having a well-rounded focus on your health is the best way to ensure a long and content life. If you are exhibiting any of the signs or symptoms associated with any of these indicators, get screened by a healthcare professional, such as your dentist, to find the right treatment customized for you. afm

PERIODONTAL DISEASE

Plaque buildup, gum inflammation and bleeding gums is a major health issue and something that causes added stress to your heart. Studies show that there is a direct correlation with gum disease and heart disease.

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

WELLNESS AUTHOR

Emily Effren

YOU CAN’T RUSH LOVE Rushing into a relationship may seem like a good idea…until you’ve left yourself in the dust.

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here’s something about finding a special someone who brings so much joy, love and happiness into our lives.

It could be the excitement and uncertainty of meeting someone new that makes it so exhilarating, or maybe it’s those takeyour-breath-away dates or tiny moments that make your heart skip a beat. However, sometimes people can be so keen on finding a significant other that they skip over necessary steps in a relationship — which could come back to haunt them later.

“We are in love with the idea of falling in love,” says Carrie Austin, a marriage and family therapist at True Change Counseling, who has been helping individuals, couples and families

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for over 17 years.

Even though the adventure of finding love can be one of the most spectacular parts of life, people’s infatuation with the idea of falling in love can lead to skipping the true beginning stages of a relationship. If these crucial beginning stages are glazed over, and a strong foundation is not thoroughly built, then problems may arise later — in any kind of relationship, Austin says.

A huge part of any relationship, whether it be friendly or romantic, is a secure foundation that is built on open communication, she says. From this ideal beginning is when strong relationships can form and flourish.

According to University of Texas Professor M.I. Knapp’s Relationship Model, there are two sides to relational

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I just see more and more folks

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rushing in. They want so badly to get to that bonding place that they skip a lot of those other stages.

maintenance: the coming together (escalation) side and the coming apart (termination) side. The escalation of a relationship in Knapp’s model begins with initiating and then moves on to experimenting, intensifying, integrating and then bonding — all of which

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are necessary to fulfill before moving on to the next step.

“I just see more and more folks rushing in. They want so badly to get to that bonding place that they skip a lot of those other stages,” Austin says. “And then you’re adding on potentially marriage and kids and, you know, mutual assets — buying houses and things like that. Then, the pressure comes on, and without a good foundation, things start crumbling. You start the coming apart stages.”

In addition, Austin says that people experience these beginning stages in different ways based on their personal experiences and past relationships. For example, if

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someone has experienced hurt or infidelity in the past, such circumstances could create a physical and/or emotional response to that person when entering a new, unfamiliar relationship. Such a state left neglected or untreated through self-care or counseling could put that person’s future relationships in jeopardy.

Austin says that a heightened alert mixed with fear and anxiety can even induce a physical stress response on the body. According to a study in the U.S. National Library of Medicine, “romantic relationships can play multiple roles in the intersection of stress, physiological response and health.”

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The study also found that intense stress coming from relationship conflict can increase cortisol levels, which can lead to “negative emotionality, learning/memory deficits and immuno-suppression.” Basically, a heightened amount of the stress hormone, cortisol, which can be stimulated from a turbulent relationship, can lead to effects on your body, mood and behavior such as anxiety, irritability, fatigue and overeating or undereating.

“I think when stress levels are to the point that it’s affecting your health,” Austin begins, “I’ll tell folks we need to go back to basics.”

Austin says this is when she asks her clients about what their diets, sleep and self-care habits look like. Sometimes, in the beginning of a relationship, it can be so exciting that people will often forget their own health along the way, she adds.

“In the healthiest of relationships, both people are taking care of themselves, rather than getting lost in the other person’s needs,” Austin says.

In healthy relationships, Austin says part of sharing life with someone is learning an appropriate amount of interdependence in which each other’s needs are met while each person still has their own sense of self.

“I think a lot of times, when you’re in a stressful relationship, or it can even be the beginning of the relationship — you can forget to eat,” Austin says. Skipping meals is a common self-care need that happens all too often in an unhealthy relationship.

“I think, you know, cluing in to some of those signs and giving attention to that, whether that be seeing the doctor, paying attention to rest — doing those

things. We work on stress management and getting a better handle on that,” Austin says. “I talk with couples about recognizing what’s in your control to change and what’s not.”

In the beginning stages of a relationship, there is a rush of endorphins which can lead to a surge in energy. “You’re on this high,” Austin says, “and so you don’t go to the gym, you skip a meal or you’re staying up late talking on the phone all hours of the night.”

“I think that’s part of that [idea of ] holding on to a sense of self and tuning in to the things that will allow you to give your best to the relationship starting out, to build a solid foundation and go through all the stages,” Austin says.

“Recognizing the patterns that you create in those beginning

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stages kind of goes back to the foundation,” she adds.

After practicing for almost two decades, Austin says that a lot of the time with couples, she will see them skip over the crucial experimental phase (according to Knapp’s Model), and they end up not really knowing each other.

Austin says she sees a lot of success in her clients, especially when they are in a better place in terms of their sense of self.

In some cases, she’s even seen couples who have broken up or divorced find their way back to each other and remarry. Austin says such success is seen when her clients have taken care of their own health first — emotionally, physically and in their overall well-being. afm

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WELLNESS SPONSORED BY

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Brian Fitzsimmons

What is IV therapy?

Intravenous therapy (IV) is a means of delivering vitamins and nutrients directly into a vein to replenish any deficiencies. Unlike taking oral medications or supplements, the absorption rate is higher because the fluids go straight into your bloodstream, bypassing your gut for maximum absorption. This instant delivery of the vitamins and nutrients means that the results can take effect more quickly, making it a popular choice for improving ailments that have us feeling lethargic or exhausted like vitamin deficiencies and dehydration. There seems to be a preconceived notion that it’s mostly for curing hangovers, but in reality our clientele ranges from tired moms to devoted athletes to busy professionals, because so many different people are focused on wellness and have found the benefits of IV therapy.

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Vitamins are essential because they perform hundreds of roles in the body. They aid in sleep, have direct impact on energy, improve mental function,

How IV therapy works, what to expect and how it can be the answer to feeling your best.

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This month, Jana discusses the science behind IV therapy and how IV therapy from IVitamin can help you live your best life.

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BIO

JANA GAVIN Co-founder

and bolster your immune system. The thing is, there are some vitamins and nutrients that our bodies don’t produce that are necessary to operate smoothly and others that decrease as we age.

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What can someone expect from an appointment at IVitamin?

Give us a call or fill out our online form to schedule an appointment, then sit back and relax in our spa on South Congress. There you will meet with a nurse practitioner who will review your medical history and help you select an IV based on your needs. Our amazing staff of medical professionals that include nurses and paramedics will then administer your IV and monitor your progress. It’s important to note

that maximum results are achieved very similarly to diet and exercise — meaning that consistency is key — which is why we offer a monthly membership to receive IV therapy regularly. We also offer mobile services, so if you aren’t able to make it in to see us we are happy to send our mobile team straight to your house, hotel or business!

How is IVitamin helping the Austin community live their best lives?

We all have to stay as healthy as possible to keep up with our busy lives and we deserve to feel our best so we can enjoy it all! The problem is, we can eat right, work out regularly and still be deficient in some of the necessary components imperative to be our best selves. So we took that idea and made it the driving force for IVitamin. We wanted to give people an alternative way of improving their health and let them know that you don’t have to accept not feeling your best as you age. Now anyone has the opportunity to feel their best, be their best and ultimately live their best! afm

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Visit ivitamintherapy.com or call 512.275.6448 Instagram @ivitaminatx

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WELLNESS AUTHOR

Anne Wilfong, R.D., L.D

HEART DISEASE: RISK AND PREVENTION What you can do to improve your cardiovascular health.

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IMAGES: SHUTTERSTOCK

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ow often do you think about your cardiovascular health? According to the National Institutes of Health (NIH), a man’s risk for heart disease begins to increase significantly by the age of 45, and a woman’s risk increases starting at age 55. However, while it may take years for cardiovascular disease to develop, there are steps you can take now to reduce your risk factors.

Several modifiable risk factors for cardiovascular disease are maintaining healthy blood pressure,

cholesterol levels and physical activity.

There are certainly risk factors you cannot modify, such as age and a family history of cardiovascular disease, but even so, those aren’t reasons to ignore the risk factors you can change. Let’s get started.

HIGH BLOOD PRESSURE

Each time you go to the doctor, your blood pressure is checked, but you don’t always get the results unless you ask for them. Ask and keep a record over time so you can identify any trends. Normal blood pressure is less than 120/80 mmHG. Dietary changes such as increasing potassium intake through fresh fruits and vegetables, consuming calcium- and magnesium-rich foods and reducing sodium and alcohol intake can help lower your blood pressure. Aim for 4,700 mg daily of potassium through fruits and vegetables such as squash, potatoes,

Each time you go to the doctor, your blood pressure is checked, but you don’t always get the results unless you ask for them. Ask and keep a record over time so you can identify any trends. Normal blood pressure is less than 120/80 mmHG.

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broccoli, oranges, melon and bananas.

Calcium found in low-fat dairy products and magnesium in whole grains, nuts, seeds and green, leafy vegetables might also play a role in maintaining healthy blood pressure. Reducing your sodium intake will make an impact. Start by using less salt when cooking and seasoning your foods, and instead, use fresh herbs and spices — or just go without.

If you drink alcohol, limit consumption to one drink per day for women and two drinks per day for men.

Each time you go to the doctor, your blood pressure is checked, but you don’t always get the results unless you ask for them. Ask and keep a record over time so you can identify any trends. Normal blood pressure is less than 120/80 mmHG.

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CHOLESTEROL

The National Cholesterol Education Program recommends Therapeutic Lifestyle Changes (TLC) as an effective way to reduce LDL cholesterol.

Ideal total cholesterol is less than 200 mg/dL, and an optimal LDL is less than 100 mg/ dL. In addition to eating a diet low in cholesterol and saturated fat, several foods such as those high in soluble fiber, plant stanols, soy protein and tree nuts have been suggested to aid in lowering LDL cholesterol.

Combining several of these cholesterol-lowering mechanisms will have an even greater impact than each one alone:

FOODS SUCH AS THOSE HIGH IN SOLUBLE FIBER, PLANT STANOLS, SOY PROTEIN AND TREE NUTS HAVE BEEN SUGGESTED TO AID IN LOWERING LDL CHOLESTEROL.”

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1. Soluble Fiber. The NIH estimates adding 5-10 grams of soluble fiber per day may lower your LDL level between 3-5 percent. You may already be eating several foods high in soluble fiber such as oats, barley, legumes, psyllium, apples, pears and strawberries. For example: ¼ cup dry steel-cut oats cooked at breakfast topped with 1 tablespoon of ground flaxseed and one large pear provide approximately 5 grams of soluble fiber.

2. Plant Stanols. Adding 2 grams of plant stanols per day, when part of a heart-healthy diet, may decrease your LDL cholesterol by 5-15 percent.

Margarines enriched with plant stanols are readily available and can easily be swapped for butter, a more saturated fat.

3. Soy Protein. Swapping soy protein for animal protein high in saturated fat may potentially decrease your risk for cardiovascular disease. Whole soy proteins include edamame, tofu, tempeh, miso and soy milk. Start simply by using extra firm tofu in your next stir-fry or switching to soy milk.

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Adding 1 tbsp of ground flaxseed to oats can provide approximately 5g of soluble fiber.

4. Tree Nuts. Rich in unsaturated fats and low in saturated fats, tree nuts such as almonds, pecans, walnuts and hazelnuts are an excellent way to add nutrients to your diet and may help reduce your LDL cholesterol. Eating just 1.5 ounces per day as a snack or tossed in a salad or stir-fry is an easy way to boost your diet with heart-healthy food.

PHYSICAL ACTIVITY

We often think of exercise as a way to maintain weight, but it’s also important to remember the cardiovascular benefits you gain every time you exercise. Exercise doesn’t

have to be hard and strenuous to be beneficial, and some activity is always better than none. As a matter of fact, breaking exercise down into 10-minute intervals is a good way to get started in an exercise program. The U.S. Department of Health and Human Services currently recommends that adults, ages 18-64, get two hours and 30 minutes of moderate intensity exercise or one hour and 15 minutes of vigorous intensity or an equivalent combination of both per week. Further recommendations are for adults to strength train two days or more per week.

Combining several of these methods to maintain a healthy heart will have more impact than each one alone. afm

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FITNESS AUTHOR

Kate Harveston

10 HACKS TO MAKE YOUR GYM CLOTHES LAST LONGER Protect your favorite leggings or gym shorts the right way.

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o you have an outfit you love to wear to the gym?

Maybe a pair of leggings that tone your thighs nicely or a t-shirt depicting your favorite band? No matter your sense of style, protect your clothes the right way and make them last longer by applying these 10 hacks.

1. ALWAYS AIR-DRY

Your clothes will feel damp after an intense session at the gym. Don’t ball them up, toss them on the floor and hop in the shower. Instead, hang them up to dry. If you leave clothes in a pile on the floor, bacteria will begin to grow, resulting in even more unpleasant smells.

Odor-producing bacteria love polyester — a synthetic fabric used in most gym clothing. Athletic wear

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also boasts extra wicking properties, which, while great for keeping cool during a workout, hold in bodily fluids and odors.

2. TURN INSIDE-OUT

After your workout clothes are dry, turn them inside-out before washing. Most sweat, dirt and bacteria come into contact with the inside of your clothing. By turning them inside-out, it’s easier to cleanse the individual microfibers.

This practice also extends the potential lifespan of your clothing, both active and leisure wear.

Garments with screen-printed or sewn-on designs can get damaged by a spin in the washing machine.

3. SOAK IN VINEGAR

Instead of using bleach, try a natural alternative for disinfecting your

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clothes. White vinegar, also called acetic acid, kills germs and fights unwanted odors. It can also prevent Salmonella, E. coli and gramnegative bacteria, which can cause pneumonia and meningitis.

Most stores sell vinegar with a 5 percent concentration of acetic acid, which kills around 80 percent of germs. After a workout, soak your clothes in a solution of water mixed with a few tablespoons of vinegar. Then, leave the clothes to sit overnight.

4. SEPARATE LOADS

The next morning, get the presoaked clothes into the washing machine.

You might be tempted to toss more dirty laundry in and make a full load, but mixing sweaty gym clothes with everyday wear can cause bacteria and odors to spread.

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6. ADD DETERGENT SPARINGLY

It may seem like the more laundry detergent you use, the cleaner your clothes will be. But chances are your activewear is waterresistant, with microfibers that soap particles latch onto. Too much detergent will leave irritating residue behind.

Too much detergent can also trap odor-causing bacteria. While your favorite shirt might smell fresh after coming out of the dryer, just a couple hours of wear will lead to a new level of stink.

7. SKIP FABRIC SOFTENER

Instead, do a separate load each time you hit the gym, and choose the smallest load size on your washing machine to conserve water.

Remember to not use the same amount of laundry detergent as you would on a normal-sized load.

5. USE COLD WATER

You may think hot water is best for cleaning your gym clothes. It kills germs, right? But using cold water with temperatures around 60°F can deliver a lot of benefits.

Hot water can cause tough-toremove stains like sweat to set into the fabric. Cold water is fine for most materials and can remove stains like makeup, deodorant and grass. Cold water is less likely to shrink or fade clothes and will also reduce wrinkles.

You already know detergent should be kept to a minimum. Fabric softener, which can be a great way to make clothes smell fresh or tropical, should be avoided altogether.

Fabric softener will break down the elastic material of your gym clothes and make shirts and leggings less form-fitting. It also contains wax meant to coat fibers and make clothes smoother. But with activewear, fabric softener traps in the built-up sweat and bacteria, leading to more odor.

8. LAY LEGGINGS FLAT

Leggings — or any clothing where elasticity is a must — should be laid down flat to dry instead of hung.

When wet or damp, the weight of the water will cause the garment to hang down and sag.

Read the care labels on your gym clothes to determine the best way to wash and dry. Instructions such as “dry flat” are a common sight. Place towels underneath wet clothes to speed up the process.

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USE COLD WATER — HOT WATER CAN CAUSE TOUGH TO REMOVE STAINS LIKE SWEAT TO SET INTO THE FABRIC.” 9. DON’T DRY SNEAKERS

Your sneakers, like the rest of your clothing, can get dirty and stinky.

Throw them in the washer to clean away dirt and kill bacteria. But skip the dryer afterward.

Putting sneakers in the dryer can break down the material that’s meant to support your feet, and it can also shrink the shoe, making the fit tighter. These circumstances can lead to the development of problems like plantar fasciitis, blisters and bunions on your feet.

Instead, leave your shoes out to air dry or stuff them with balls of newspaper to soak up water fast.

10. ROTATE YOUR KIT

The less often you wear your clothes, the longer they will last.

Even a trip through the washing machine and dryer, which usually happens after each workout, puts more stress on activewear. To keep your clothes lasting longer, have multiple gym kits to rotate through.

A gym kit is several sets of clothing you can wear to the gym, such as leggings, shorts, sports bras and t-shirts. You should also have two or more pairs of sneakers.

Out of all the outfits in your closet, your gym clothes will see the most action. But that doesn’t mean you have to buy new clothes more often.

Instead, follow the 10 hacks above and keep your clothes looking fresh and new for as long as possible. afm

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

FITNESS AUTHOR

Ariel Quintana, PT, MS, OCS, FAAOMPT

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GOING ANKLE-DEEP How strong and mobile ankles can help you avoid pain and injuries.

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veryday we ask a lot of our feet and ankles without realizing it. Whether you are standing and walking frequently with your work and home life, or you are training for the Austin Marathon, your feet and ankles have to be mobile, strong and coordinated to perform everything you require of them. Having the right amount of these elements can be the difference between staying healthy and getting injured.

Mobility in your ankles can mean different things. Muscle length and flexibility (or stiffness) can determine how easily your ankle can bend in various directions. Typically the muscles that can impact the mobility of your ankles the most are your calf muscles, which include the larger gastrocnemius and soleus muscles that connect to your Achilles tendon.

If these muscles are too stiff and cannot lengthen appropriately, this will compromise the mechanics of any activity that involves

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squatting, walking or running.

Less than optimal mobility, and thus, poor mechanics will eventually lead to breakdown in the most vulnerable areas of the body, especially with repetitive activities like running. This can mean increased stress to the arches, forefoot, knees, hips and even the lower back.

Mobility of the ankle joint itself is another factor that is not often considered. The ligament structure around the ankle can be tight and limit proper motion of the joint. If the ligaments of the ankle joint have excessive motion, from either prior ankle sprains or generally being a very stretchy and flexible person, the focus needs to shift to support, coordination and strength. Someone with a history of ankle sprains who has not properly rehabilitated from these injuries to regain strength, coordination and balance is at a higher risk of reinjury. Optimal support including proper shoes and orthotics can also improve comfort as

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FITNESS well as limit susceptibility to injury.

Strength training goes a long way for improving performance in any physical activity or competition.

Many runners incorporate strength training into their preparation for a race, but not all athletes consider the importance of strength in their feet and ankles. Muscles in the calves, ankles, feet and toes often need targeted strengthening to support the arch and avoid injuries such as plantar fasciopathy and stress fractures. Muscle weakness of the foot and calf can negatively impact the mechanics of your legs, all the way up the chain to the hips and lower back.

These are a few exercises that can address foot and ankle strength and mobility, but particularly can improve mechanics for runners.

• CALF STRETCH - Place one foot in front of the other, and lean on your elbows to relax into the stretch. Make sure to keep the back heel on the ground and your arch elevated.

Align the back leg’s knee cap with your second toe to prevent your arch from collapsing and to better isolate the stretch to your calf. Lean more weight toward your front leg and arms, and hold the stretch for two minutes.

• TOWEL CURL - Sit with your bare foot placed on a towel.

Fully spread your toes, then curl all of the toe knuckles as if you are making a fist with your foot. Hold for three seconds, then fully relax. Repeat for 3-5 minutes on each foot.

• BENT-KNEE CALF RAISE Stand on one foot, holding onto something for balance. Push up on your toes, focusing on pulling your heel up toward your

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calf. Lift your heel as high as possible, then relax down to the ground. Complete two sets of 20-30 repetitions on each leg.

• BALL PICKUP (OR SINGLELEG QUARTER SQUAT) - Stand on one leg, and perform a small bend at your knee and a larger bend at your hip in order to pick a ball or other object up from the floor. Be sure to maintain the arch space of your foot and keep your kneecap aligned over your second toe. Try to balance on one leg as much as

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possible as you complete 20 repetitions on each leg. Repeat for a second set.

The specifics of strengthening and the amount of mobility needed vary among people, because everyone’s body type, history and activity is unique. It’s always a good idea to see a physical therapist.

They are movement specialists and are specifically trained to help you discover the best ways to address muscle imbalances and jointmobility issues for your particular body and sport. afm

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VINCENT K. IP DDS 1509 S LAMAR BLVD. #675 AUSTIN, TX 78704 (512) 444-4746 INVISALIGN@SMILE360ATX.COM

FREE CONSULTATIONS FINANCING AVAILABLE

FITNESS AUTHOR

Kelly Frossard

RUNNING SHOE REVIEW The latest and greatest in running shoes for 2020.

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ach year, members of the running industry head to Austin for the Running Event — a conference and trade show for running specialty stores and brands to share practices and showcase their latest in shoe and apparel technology.

In December, the AFM team attended the Running Event to check out the new gear for 2020. We gathered information, tested out shoes, talked to the experts and rounded up a list of the shoes we think you should check out this season.

Here’s what we’re most excited about:

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ASICS NIMBUS LITE The fan-favorite Asics Nimbus just got lighter. The new Asics Nimbus Lite is a full 2 ounces lighter than the Nimbus 22. Asics created a new blend of FlyteFoam to have a lower density than the traditional FlyteFoam for a lighter and faster feel. The new model is also ecominded, with an upper made from 60-percent recycled, micro-mesh polyester upper. It has a full midsole of FlyteFoam material and a fresh, new upper that is 60 percent recycled micro-mesh.

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SAUCONY ENDORPHIN PRO Saucony has also created a responsive racing shoe using the popular carbon-plate technology.

The Endorphin Pro uses a lightweight, beaded foam for cushion and rebound and a carbon plate for a responsive launch.

Saucony also placed a rubber layer around the outsole. There is a rubber layer all around the perimeter of the outsole to ensure traction in every position.

HOKA ONE ONE CARBON X-SPE HOKA’s Carbon X is used by many runners as a racing shoe due to its soft cushion, responsive feel and propulsive carbon plate. The Carbon X-SPE was made by HOKA not to replace this previous model, but to create a training shoe option. HOKA kept the same PROFLY X-foam midsole of the Carbon X and carbon-fiber plate to maintain its energy return. The shoe has the added stability features of a mesh bootie and heel reinforcement to offer a secure and supportive fit.

BROOKS LEVITATE 4 Brooks slimmed down its neutral training shoe to be a whopping 1.3 ounces lighter. The Levitate lightened up the DNA AMP midsole to be 20 percent lighter. The shoe maintains the same sock-like fit, while sporting a new FitKnit upper that is softer, lighter and more breathable. The outsole has also been redesigned to include a decoupling groove to encourage natural foot movement and flexibility.

FEBRUARY

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2020

SALOMON PREDICT 2 The Predict got a major remodel this year. The midsole still features segmentation that directly supports and aligns with the structure of your foot. While the structure is the same, the midsole material uses a new foam made of polyurethane infused with nitrogen gas for a lighter and softer feel. Salomon added overlays to make the shoe fit more securely around the midfoot.

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FITNESS SPONSORED BY

Statesman Cap10K

PHOTO COURTESY

Austin American-Statesman

STATESMAN CAPITOL 10,000 WARM-UP:

Q&A

with Race Director Jeff Simecek

Before participants take their marks this spring, race director Jeff Simecek sat down with AFM to give a 2020 race preview.

Austin Musicians (HAAM). Runners and walkers of all fitness levels are encouraged to register at cap10K.com.

Before participants take their marks this spring, race director Jeff Simecek sat down with AFM to give a 2020 race preview.

AFM: We love that HAMM is this year’s race beneficiary.

F

or more than four decades, the Statesman Cap10K has been a much loved annual event in Austin. What began in 1978 with 3,400 participants has grown into the largest 10K race in Texas and the sixth largest in the nation. The Cap10K is among The BibRave 100: A Definitive List of the Best Races In America and was voted “Best Road Race” in AFM’s own 2019 annual “Best of ” awards.

The Cap10K, presented by Baylor Scott & White Health, will clock its 43rd start on Sunday, April 5. This year, the race beneficiary is the Health Alliance for

FEBRUARY

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Tell us about how the partnership will impact this year’s race.

JS: Music plays an essential part in Austin’s cultural land-

scape. The annual Cap10K simply would not be the same without the local musicians to kick off the race, keep runners going with live bands along the course and help them cool down with music at the Finish Line Festival on Vic Mathias shores. We’re grateful to live and work among these talented artists, and are honored to help support their health and wellness by supporting HAAM.

AFM: What are you most excited about for this year’s race?

2020

“

AS AUSTIN CONTINUES TO GROW, MY TEAM AND I ARE COMMITTED TO TWO THINGS: MAKING IT ENJOYABLE AND KEEPING IT LOCAL.”

JS: After the weather-related cancel-

sponsors, to really enjoy the Cap10K experience, which focuses on both fitness and fun. Austin is unique, so we want to keep the race unique and not like any other 10K in the city or state. For example, we love that so many of our participants dress up and make the race their own.

AFM: What inspired you to choose local runner Iram J. Leon as your race ambassador?

lation of the 2019 race on April 7, I’m most excited to see the 2020 race actually happen. Our team started planning the 2020 Cap10K on April 8 and we’ve been hard at work on the details ever since; those details and subtle nuances are what make it special. I believe people know we’re sincere and that our focus is on the best customer experience; we want every single participant to leave feeling great about having accomplished their personal goal and ready to signup for the next year.

JS: I am absolutely thrilled to be connected with a standout runner, leader and person like Iram. After the weather related cancellation last year and our team started to break the race components down, Iram joined in. Without being asked, he showed up and joined us in our work.

He’s a natural, giving leader who loves the running community and will do whatever he can to support local running events. I knew then that he would be the perfect choice for our next Cap10K ambassador.

AFM: Where do you see the race in

AFM: Any insider tips for race day?

five years?

JS: As Austin continues to grow,

my team and I are committed to two things: making it enjoyable and keeping it local. We want our participants — from elite runners to amateur runners and walkers — and

always, we encourage our registrants to use public transportation or use our partner, SpotHero, to secure parking ahead of race weekend. Those who drive are advised to visit cap10K.com, go to the “Race Weekend” tab and drop down to “Parking.” For a course description, map and dynamic virtual course tour, go to the “Participants” tab and drop down to “Course Info & Amenities.” We also have a pro tip for packet pickup during race weekend, April 3-4, at the Cap10K Health & Fitness Expo at Palmer Events Center. It’s very busy during the first hour on Friday and Saturday morning. Come later for shorter lines and a great expo experience! Also, a reminder that packet pickup is not available on race day, Sunday, April 5.

We are really looking forward to a great race in 2020. I hope that you join us! afm

M A R K YO U R C A L E N DA R

Parking secrets or tricky hills to avoid? Give us the scoop.

JS: Our updated website, cap10K. com, is packed with participant information. We know that for any race with thousands of runners, parking can be a challenge. As

STATESMAN CAPITOL 10,000 WHEN: Sunday, April 5, 2020; 8 a.m.

WHERE: Ann W. Richards Congress Avenue Bridge COST: $45. The registration fee will increase to $50 on February 28.

More information: cap10K.com

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

WINNER 6 YEARS RUNNING!

FITNESS SPONSOR

PHOTOGRAPHY

MOD Fitness

Brian Fitzsimmons

WORKOUT OF THE MONTH

MOD FITNESS COMING FEBRUARY 2020!

NEW STUDIO

Locally owned barre fitness studio created

by Marnie Duncan

1112 S. 8TH ST FEATURING

+ Interior design

+ 12-foot ceilings

by Matt Tsang

+ Natural lighting

+ Chic, upgraded

+ Shower

space

+ Childcare

ENJOY CLASSES LIKE + MOD Barre Formats + MOD Cardio Formats + MOD Dance Cardio + MOD Mom + Baby Barre

DO YOU WANT TO CHECK OUT MOD? Try your

FIRST CLASS FREE with promo code:

AFMFREECLASS

FEBRUARY

New South Studio: 1112 S. 8th Street, Austin, TX 78704 (Behind Odd Duck) North Studio: 4406 Burnet Rd, Austin, TX 78756 Phone: 512.765.5663 | Email: mod@modfitness.com modfitness.com | Instagram @modfitness

O

ur owner, Marnie Duncan and Director of Training, Brittany Shimansky put together six moves with a mini band that you can take on the road with you anywhere while traveling for work or on vacation. We use resistance bands in our classes at MOD Fitness to help strengthen and tone all of our muscle groups. It’s easy to throw in your luggage and take with you anywhere. MOD Fitness classes are suitable for all fitness levels and athletic abilities.

We are excited for our grand reopening in the 78704 end of February. We can’t wait to share our beautiful studio with the Austin fitness community.

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2020

Prenatal Approved.

Director of Training, Brittany Shimansky,

THE WORKOUT

26 WEEKS PREGNANT

TABLE TOP SEAT WORK WITH MINI BAND This exercise will strengthen your gluteal muscles, core and upper body.

• Start on all fours in tabletop and place the mini band around the souls of your feet.

• Extend your right leg straight and push into the resistance band with the soul of your foot.

• Bring it back to tabletop for 1 rep. Repeat for 1 minute and switch sides.

SIDE PLANK CLAM SHELL WITH MINI BAND This exercise will strengthen your obliques and outer thighs. If you need to modify you can keep your hips on the mat.

• Start by placing the mini band around your legs and lie in a side plank position with your left forearm on the mat.

Your knees are bent and toes pointed.

• Raise your hips off the mat into a side plank. At the same time, lift your top leg and press into the mini band. Lower your hips to the floor for for 1 rep.

• Repeat 16 times and switch sides.

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

FITNESS

BRIDGE WITH MINI BAND AND WEIGHTS This is a great move to strengthen your glutes, hamstrings and upper body with the added weights and mini band.

• Place your mini band around your legs and start by lying on your mat with weights in hand and knees bent.

• Raise your hips off the mat into a bridge position and extend your arms straight for a chest press. Lower your glutes to the mat and arms to a goal post for one rep. Repeat for 2 minutes.

• For more challenge you can extend one leg straight and press out into the mini band.

MODIFIED STANDING SEAT WORK All you need is a chair or tall countertop for these standing exercises. You will strengthen your glutes, quadriceps, hamstrings and calves.

• Start by placing the mini band around your ankles. You can either stand verticle or in a modified push-up position at your barre (or chair).

• Lift your left leg of the ground and push into your mini band so you feel your glutes engage.

• Tap your toes to the floor for 1 rep and repeat.

Do this for 2-4 minutes on each side and repeat.

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2020

NARROW V WITH MINI BAND We use narrow V as a leg strengthening exercise at the barre to tone your outer thighs. You can do this with a chair or tall countertop.

• Start by placing the mini band around your legs.

Put your hand on a stable surface. Press your heels together and lift your heels off the mat.

• Bend your knees and press your outer thighs into the strap and release for 1 rep.

• Do this for 2 minutes, rest and repeat.

LUNGE WITH MINI BAND This is a great exercise to work your arms and legs together.

• Start by looping the mini band around your hands. Place your left leg forward and your right leg back.

• Bend your knees and lower down into a lunge position. At the same time press out into your mini band with with straight arms.

• Do 20 lunges on side 1 and repeat on the other side.

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CALENDAR F E B R UA RY 2 0 2 0

Submit your event online at austinfitmagazine.com

Events AFM ISSUE RELEASE PARTY

Waller Creek Boathouse FEB R UA RY 1 5

FEBRUARY

F E B R UA R Y 1

F E B R UA R Y 3

F E B R UA R Y 8

F E B R UA R Y 8

Yoga & SUP by AdZENtures Yoga

1 Day Racing School Formula 4 COTA

Rodeo Austin Gala

TTU Red Raiders at Texas Longhorns

Texas Rowing Center Open to experienced SUP yogis or beginners, AdZENtures will host a SUP Yoga class. The group will meet at the docks for a quick warm up before paddling out to a cove to practice balance and go through a yoga sequence.

After the yoga class, participants can enjoy the lake and paddle before heading back to the dock for cool down flow. The event starts at 9:30 a.m.

Circuit of the Americas If it’s been your dream to get behind the wheel of a high-horsepower car on a world-famous track, this is an exciting opportunity for all you car-enthusiasts out there! Learn about racing line and vehicle dynamics in COTA’s one-day racing school, and then take your knowledge to the track for the thrill of a lifetime.

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Palmer Events Center Beginning at 6 p.m., the Rodeo Austin Gala and Youth Art Auction will commence, offering fun, food and entertainment. Supporting one of Austin’s cherished traditions, the charity event will include a cocktail hour, gourmet dinner, silent and live auctions as well as live music to support Rodeo Austin.

The night’s entertainment is set to include country music artists Gary Allan and Bri Bagwell!

Frank Erwin Center With basketball season in full swing, we’ll have to see if the Texas Longhorns can catch a W against the (almost NCAA champion) Red Raiders for an exciting game no Texan will want to miss.

F E B R UA R Y 9

The Winehouse Experience Antone’s Nightclub For a tribute to the British icon, Amy Winehouse, venture downtown to

2020

E EP J

F E B R UA R Y 2 2

Mardi Gras Bar Crawl F E B R UA R Y 1 3

Austin 2020 RV Expo Austin Convention Center In need of a little family trip? Thinking about getting an RV? Come out to Austin’s RV Expo to learn about RV accessories, maintenance and travel.

With tickets starting at $10, the expo will be an excellent opportunity for RV owners to learn new tips and tricks about the full RV experience.

F E B R UA R Y 1 4

Speed Dating The Upside at East Austin If you’re tired of swiping, try out speed dating!

At the beginning of the event, participants will be given a scorecard, and your hosts will find your perfect matches by the end of the evening. Each chat will be six to seven minutes. Mix, mingle and find your special someone! Who knows? You could find a spark this Valentines Day! F E B R UA R Y 1 5

AFM Issue Release Party Austin Rowing Club From 2-5 p.m., come join AFM to celebrate the release of our February issue at Austin Rowing Club. There will be a free

6th Street Even though it’s not New Orleans, you can bet Austinites have just as much fun as NOLA natives do on one of the most fun holidays of the year! Bourbon Street’s Texan sister, 6th Street, will be glowing with purple, green and gold, and the drinks begin flowing as the holiday begins (at 3 p.m.). In fact, Austinites will have the opportunity to try a SoCo Hurricane as they collect their Mardi Gras beads! You’ll have so much fun, you’ll think you’d have died and gone to…Bourbon Street.

F E B R UA R Y 2 3

Veganchill Festival Springdale Station Dubbed the “biggest adult vegan party in Texas,” this event is one that no true vegan will want to miss. With slowflow yoga, a live DJ, live drag queen performances, 40+ vegan vendors, bars, painting, games, raffles and more, the unique Veganchill Festival will be an experience for the books.

MASTERS

F E B R UA R Y 2 7 - M A R C H 1

1st Annual Lake Travis Film Festival

ST IN

Select locations around Beecave and Lakeway Beginning in 2020, the Lake Travis Film Festival will be a four-day event beginning at the Lakeway Resort and Spa and ending with a filmmaker brunch on March 1.

Packed into just a few days, the festival will host film screenings, panels and special events. It’s like a mini SXSW.

AS

express class with Rō Fitness, as well as free rows with ARC and Austin Coolers, Austin’s dragon boat racing team. Snack and refreshments, including beer and wine, and smoothie specials from Alta’s will be available.

AU

Antone’s to experience a nostalgic and unforgettable evening. The tribute band will be destined to play classic hits like “Me & Mr. Jones,” “Rehab” and “Back to Black.” We may have entered the Roaring 20s, but you’ll be feeling like you’re in the 00’s once again.

TE X

326-3555 JEEPMASTERS.COM

SCHEDULED MAINTENANCE (30K-60K-90K) TUNE UPS • ENGINES BREAKS • TRANSMISSION EXHAUST • CUSTOM MODS COLLISION • PAINT • BODY WE BUY JEEPS/ DEALER TRADE-INS

F E B R UA R Y 2 8 - M A R C H 1

American Pets Alive!

Conference 2020 Sheraton Hotel Austin Attention pet owners: Get ready for an interactive and valuable learning experience! Learn quick, life-saving techniques taught by experienced veterinarians and shelter leaders as well as engage in roundtable discussions and workshops.

Dive in to a strong and passionate community, and enjoy all the conference has to offer. For more information, visit americanpetsalive.org F E B R UA R Y 2 9 - M A R C H 8

E + E Fitness 1 Year Anniversary Week E + E Fitness Celebrate E + E Fitness’ one year anniversary with a full week of special events! All week enjoy free kickboxing and bootcamp workshops and fun vendors daily. Check out their website for more information and special membership pricing.

NEW YEAR SPECIALS 7 Months for $399 OR

13 Months for $599 • • • • •

Intro-to-Rowing Program (6 classes) Unlimited Rowing, Kayaking, Canoeing Unlimited Stand Up Paddling Gift Certificates Available Experienced Coxswains row FREE!

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

512.467.7799

79

www.texasrowingcenter.com info@texasrowingcenter.com

CALENDAR F E B R U A R Y- A P R I L 2 0 2 0

Submit your event online at austinfitmagazine.com

Rides & Races CUPID’S UNDIE RUN Austin FE B R UA RY 8

FEBRUARY

F E B R UA R Y 8

F E B R UA R Y 1 5

IDEA 5k & Healthy Living Expo

Blacklight Run 5K

Austin

Austin

F E B R UA R Y 8

F E B R UA R Y 1 6

Cupid’s Undie Run

Ascension Seton Austin Half Marathon and Marathon

F E B R UA R Y 1

Happy Trails Trail Race Dripping Springs

Austin

Austin

F E B R UA R Y 2

Terrain Race Travis County Exposition Center

F E B R UA R Y 8

Cupid’s Chase 5K Georgetown

MARCH

F E B R UA R Y 1 - 2

Pace Bend Ultra Spicewood

FEBRUARY

F E B R UA R Y 9

MARCH 1

San Marcos Half Marathon

ACC Fairway 5K

San Marcos

Austin

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2020

Nonprofit. Community. Rowing.

MARCH 1

APRIL 4

The Maze at Walnut Creek 30K & 10K

Shake, Rattle and Run with your Canine

Austin

New Braunfels

Austin’s largest non-profit community rowing club

MARCH 6-8

APRIL 5

Private Lessons, adult programs as well as middle and high school rowing programs

BetterRide with Gene Hamilton

Statesman Cap10K

Burnet

Austin

Home of Nationally ranked Regattas

MARCH 7

APRIL 11

Hope to Hero 13.1 & 5K

Outlaw Half Marathon and 5K

Cedar Park

Fredericksburg

MARCH 14

APRIL 18

PurpleStride Wage Hope 5K

Red Poppy Bike Ride

Austin

Austin

MARCH 22

APRIL 18

Muddy Princess 5K

Longhorn Run

Austin

Austin

MARCH 22

APRIL 19

Bevoman Triathlon

Fiesta Wildflower Ride

Spicewood

San Antonio

MARCH 28

APRIL 19

Wanderlust Run 13.1, 10K, 5K

Cedar Park Thirteener

Fredericksburg

Austin

MARCH 29

APRIL 25

Head for The Cure 5K

Hops and Grain Brewery 5K Tour

Austin

74 Trinity Street

Austinrowing.org 512.472.0726

Austin

APRIL

Austin’s premier Massage School for over 30 years.

APRIL 25

Siesta Half Marathon APRIL 4

San Antonio

Rosedale Ride

APRIL 26

Austin

Rogue Trail Series — The Stampede Austin

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

TLCmassageschool.com

BOOTCAMP - CARDIO KICKBOXING - PERSONAL TRAINING

1 YEAR ANNIVERSARY WEEK FEBRUARY 29TH-MARCH 8TH

All week enjoy: + free kickboxing and bootcamp workshops + fun vendors + membership specials

SWEAT WITH US 2400 E. 6TH ST.

EANDEFITNESS.COM

EVERY TUESDAY NIGHT • CIRCUIT OF THE AMERICAS

No cars. No stress. Feel the rush of open-air and incredible views while navigating the Circuit's 3.41 mile track.

THECIRCUIT.COM/BIKE #BIKECOTA

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