Austin Fit Magazine February 2021: The Relationships Issue

FEB 2021

Meet Zack & Julia of The Fit Couple Show Local Business Partners

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APRIL 11-30

From the Director cheesy) one-liners and fairytale-esque happy endings.

I adored anything where a star like Julia Roberts would end the film valiantly, with their one, true love. Yet, so many of these films usually only show the beginning of a love story — and not so often what happens after two people meet and get together. It left me wanting to know, “Well, what’s the happily ever after like?”

In this issue, we’re exploring the nitty-gritty of relationships — the stuff those early ‘00s rom-coms didn’t typically cover, and who better to grace our cover than one of the most honest couples in Austin?

In this month’s cover story, (literal) power couple Zack Blakeney and Julia Rene describe how they work together to foster support and success within their relationship. Both coaches and local fitness influencers, the couple also dive into what it’s like to prioritize fitness and even start a podcast, The Fit Couple Show, together. From keeping each other accountable and motivated in the gym to having open communication in their relationship, Blakeney and Rene are candid about life’s realest moments and share how they work through them together.

Not only are we looking into many different kinds of relationships, such as those between business partners, people and food, patients and physicians, a person and their workout and even the relationship one has with themselves, but we are also rolling out some exclusive content on our new app — available on iOS! If the last year has shown us anything, it is that relationships play a major — and better yet — vital role in our lives and often keep us afloat emotionally. Even if you’re not celebrating Valentine’s, take some time this month to recognize and celebrate the relationships in your life that bring you happiness and joy, whether that be from a friend, family member, yourself or even the local, smiling barista that greets you when you pick up your coffee.

IN MY MIND, THE “HOLIDAY SEASON” BEGINS ON HALLOWEEN AND ENDS ON VALENTINE’S DAY.

T

here’s something about how this month is dedicated to expressing how people feel about their partners — or simply to their friends and family. It’s the final lap around the holiday season, intertwined with love and gratefulness for the ones that fill your life with love and joy.

Ever since I was young, I have always been a sucker for ‘90s-’00s rom-coms, filled with cheeky (and most often,

FEBRUARY 2021

Keep Austin Fit,

Emily Effren

DIRECTOR OF CONTENT

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PHOTOGRAPHY

Exposure

PHOTOGRAPHER HANNAH ISETT IG: @HANNAHISETTPHOTO L O C AT I O N

Ransom Canyon, Texas

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

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

February 2021

38

THE FIT COUPLE

44 BUSINESS PARTNERS OF ATX FEBRUARY 2021

THE GOOD STUFF

66 KICK MO’S BUTT: KNOCKOUT 6

Contents

HIGHLIGHTS

Letter from the Director 4 | Digital Content 8 | Ambassador’s Corner: Jason Bourgeois 76 | Event 80 | Rides and Races 82

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CRAZY LITTLE THING CALLED LOVE

56

HOW EMOTIONS AFFECT THE BODY

72

FIT DATES IN AUSTIN

NUTRITION

Recipe of the Month 10 Relationships with Food 12 The Roots of Healing 14

LIFESTYLE

WELLNESS

Your Smartphone vs.

Your Relationship 18 Cooped Up Couples 22 The Balancing Act 30 Make Your New Year’s Resolution Stick 34

More Than a Check-Up 50 Meditation and You 54 Good Vibrations 60

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FITNESS

Win Your Workout 62 Kick Mo’s Butt 66 Bonding on the Green 70

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AUSTINFITMAGAZINE.COM We’re more than just a monthly publication. Join us online and on our social networks to see the additional awesomeness we’re up to. austinfitmagazine.com

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LIFESTYLE

How to Not Let Social Media Ruin Your Valentine’s After a Breakup

FEBRUARY 2021

WELLNESS

3 Tips to Tackle Midnight Cravings

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FEBRUARY MENTAL HEALTH COLUMN

NUTRITION

Functional Foods and How They Can Help Us

CEO | LOU EARLE PUBLISHER | LYNNE EARLE CTO | DREW TERRY

#KEEPAUSTINFIT Follow us on Instagram: @ AU S T I N F I T Tag us or use the hashtag #keepAustinfit for your post to be featured.

DIRECTOR OF CONTENT | EMILY EFFREN ART DIRECTOR | BEN CHOMIAK PHOTOGRAPHER | BRIAN FITZSIMMONS EDITORIAL ASSISTANT | MONICA HAND STAFF WRITER | CAROLINE BETIK PROOFREADER | HAYLEE REED CONTRIBUTING WRITERS Jason Bourgeois, Jason Boydston, Monica Brant, Rachel Cook, Shannon Dolan, Kati Epps, Debbie Kung, DAOM, Mike de Lota, M.D., Cindy Present, Melisa Rehm, Jessica Tranchina, DPT, Todd Whitthorne INTERNS Emily Metzger, Jessica Oswald

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This publication and all of its contents are copyrighted.

Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

PLEASE RECYCLE THIS MAGAZINE

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NUTRITION SPONSOR

Prep To Your Door

FEBRUARY 2021

RECIPE OF THE MONTH n Check out this yummy recipe from local healthy delivery service, Prep To Your Door!

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e s e n g o l o B h e p m e T Lasagna ple

peo 4 3 s: Serve

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irst, make the tempeh crumble. While it’s baking, make the cashew “parmesan” crumble and herbed almond ricotta, and toss the zucchini squash in oil and pepper. Layer each component in a pan in the following order: 2.5 cups seasoned zucchini, 1.5 cups tempeh crumble, 0.5 cup of herbed almond ricotta, 1.5 cups of organic, store-bought or homemade Italian red sauce served hot or cold. Top with cashew “parmesan” crumble with fresh basil and enjoy!

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FEBRUARY 2021

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T E MPE H C RUMB LE INGREDIENTS: 1½ lbs chickpea or soy tempeh 5 tablespoons sunflower or another high-heat oil 2 teaspoons Italian seasoning 2 teaspoons coconut or soy aminos 1 tablespoon tomato paste 1 pinch of salt PREPARATION: 1. Use a food processor and PULSE tempeh only — don’t blend!

2. Toss tempeh crumble in oil until uniformly coated, and add in remaining ingredients, then toss evenly.

3. Lay out in a sheet pan and roast in a 400F degree oven in 10-minute increments, removing from oven each time to stir. (Should take about 30-35 minutes until nicely browned and roasted.)

HER BED ALM OND R I COTTA

CAS H E W “ PARM E SAN” CRU M B LE

INGREDIENTS: 5 tablespoons almonds ½ teaspoon fresh garlic ½ teaspoon Italian seasoning ½ teaspoon dried basil ½ teaspoon salt 4 teaspoons olive oil 5 tablespoons water 1 teaspoon lemon juice 4 teaspoons fresh basil

INGREDIENTS: 3 tablespoons unsalted cashews 2 teaspoons nutritional yeast 1 pinch garlic powder 1 pinch onion powder 1 pinch salt

PREPARATION: Blend all ingredients EXCEPT fresh basil on high, then STIR IN the chopped, fresh basil in the end.

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PREPARATION: Pulse all ingredients in a food processor to a fine dust. (Make sure to pulse or it will turn into a paste.)

Z U CCH I NI S QUAS H Chop 2.5 cups of zucchini squash and toss with 3 teaspoons of olive oil and 1 teaspoon of pepper.

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

NUTRITION AUTHOR

Coach Kati Epps & Coach Melisa Rehm

HOW TO BUILD A HEALTHY RELATIONSHIP WITH FOOD n Because, let’s be honest, we all struggle with it sometimes.

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hen it comes to relationships, the connection a person has with themselves is the most important. This relationship is centered around how the body, mind and spirit are nurtured, nourished and challenged. With the nourishment of the body, food and fluids are the key elements to how the body feels and moves. If the things going in are bringing negativity, exhaustion and stress, the interconnection will suffer. Just like any relationship, a positive and healthy relationship with food takes work — and it is a

FEBRUARY 2021

meal-by-meal, daily choice.

A negative relationship with food is not innately ingrained.

Babies and toddlers have no problem asking for food when hungry, and they stop eating when they are satisfied. Overeating or self-deprivation are learned behaviors from outside influences.

Many negative relationships with food come from a feast or famine mentality; the outdated goal of having a “clean plate” at the end of the meal is completely negligent of the self-awareness of being satiated. Many times, this setting of overeating is then rewarded with more food in the form of dessert.

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From teen years to early adulthood, the sphere of influence changes as self-awareness comes with a change in hormones and physique. Food can be a source of social time, from cooking with family to dining out with friends.

It can also become a source of loathing, as awareness sets in to how food affects the look and feel of the body. Food can be both inclusionary for one circle and a method for exclusion in another.

This not only challenges the emotions that come with being in community, but it also changes how nourishment is conducted.

Is food consumption, or lack of

and brings joy when consumed, not a source of shame and selfhatred. Balance, understanding of nutrition and self-love are the roots to healing a negative relationship with food.

Finally, all relationships stem from trust. Build trust with yourself by making positive choices daily. Figuring out what works and what does not is a constant give-and-take. Building a healthy relationship with food requires self-trust to make choices that honor the relationship with the body. Tools and guidance build a healthy positive relationship. Over time, a foundation is created and an empowering relationship with food can be obtained.

Building a healthy relationship with food may feel overwhelming, but it is absolutely possible. afm

consumption, a control mechanism or just an issue of mismanagement?

This relationship is so deeply integrated into the relationship with oneself, that there may not be a clear, singular answer. So, what steps can be taken to help one have a healthy relationship with food?

1. Analyze the issue (if any).

When did the internal cue of hunger start being ignored?

Or, inversely, when did the cue of satiation get bypassed?

2. Acknowledge outside influence. Be aware that the body does need nourishment at regular intervals, and a “clean plate” is not required.

3. Be mindful and intuitive while eating. Practice being self-aware of hunger and learn how to feed the body in a way that will bring energy, strength and healing. Then, try to stop consuming food when the feeling of satiety registers in the brain.

A healthy relationship with food does not come easy to many. It takes years of practice, patience and kindness — especially to oneself. Know that there are millions out there (if not everyone) who struggle with a relationship with food as well. Food should be something that fuels the body

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Coach Melisa Rehm has a Bachelor’s in Health & Wellness Promotion with a Master’s in Health Education from Texas State University. Coach Melisa is a CrossFit L2 coach and certified AFAA group fitness and personal trainer as well as a multi-club Anytime Fitness owner and the co-owner of The FieldHouse Athletic Club.

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

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

NUTRITION AUTHOR

Shannon Dolan

THE ROOTS OF HEALING n Getting to the bottom of common gut issues.

FEBRUARY 2021

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L

ong-term healing requires awareness of and respect for root causes. A common mistake many make is simply chasing a symptom.

Obsessing over a symptom leads one into a perilous journey and constant battle with his/her body — and rarely into healing.

The most common gut-related issue symptoms are acid reflux, bloat, irregular bowel movements and afternoon crash — however, it’s key to remember: “common” does not equal “normal.” Just because many people experience the same symptoms does not make them normal.

This month, we are exploring the root cause of these common symptoms and discuss healing solutions. This is meant to be used as an informative tool, not a prescription or diagnosis.

Please consult with your health practitioner before stopping medication or starting any protocol.

Acid Reflux

The root cause of acid reflux is typically dysfunction in digestion.

Contrary to popular belief, acid reflux is not from “too much acid.”

In fact, according to the book “Why Stomach Acid is Good for You: Natural Relief from Heartburn, Indigestion, Reflux and GERD,” only roughly 2% of the entire population has too much stomach acid. The stomach was made to be

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highly acidic to help break down our food.

For food to move through digestion, it must reach a certain PH. Unfortunately, because many people have too little stomach acidity from eating processed foods, rushing and not chewing, food that is in the stomach cannot reach the next step of digestion.

Instead, it sits in the stomach.

This continues throughout the day, and every meal you eat essentially sits on top of the other without the possibility to travel downward.

The food has no choice but to move up. The problem is, the esophagus is not meant to be touched by high acidity, and this creates extreme discomfort.

At this level, many will reach for the antacid. This makes matters worse long-term, as antacids further dilute stomach acidity.

Not only will you experience issues with digestion, creating an inability to absorb and utilize nutrients, but you are also at higher risk for bacterial overgrowth.

The first step to healing this issue is to take your time when eating. Digestion starts in the brain, as that is the required first step to signal the appropriate digestive secretions. To further enhance stomach acidity, dilute 1-2 tablespoons of apple cider vinegar, add lemon juice or mix in a recommended betaine hydrochloride (HCL) supplement to your water.

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

n NUTRITION Bloat and Irregular Bowel Movements

Irregular bowel movements include diarrhea, constipation or an alternation between the two. Typically, the root cause is inflammation or an imbalance in the gut — most commonly triggered by food sensitivities. With bloat, it can also be from eating too fast or being in a high-stress state which shuts down digestion.

In each case, I recommend tracking symptoms to understand if any particular foods are triggering the reactions. This can be done utilizing a food log, where you not only track your meals but notate the response your body has after consuming the food. The most common sensitivities to look out for are gluten, dairy, eggs, soy and corn.

To stimulate the healing process, focus on rebalancing the gut by eliminating sensitivities for roughly 30 days and consuming gut-healing foods like bone broth, healthy fats, fiber-rich veggies and non-processed foods. After the 30 days, you can slowly reintroduce the suspected foods and assess your body’s reaction.

The Afternoon Crash

It’s actually not normal to need coffee at 3 p.m., experience anger without food or have irritability when meals are delayed. All of these symptoms are a classic indicator of a blood sugar imbalance. When blood sugar is imbalanced, it not only leads to energy fluctuations, but it can also play a huge factor in your mood, hormonal balance and weight loss.

To balance blood sugar, you want to balance your meals.

The Standard American Diet focuses on a carbohydrate-rich diet, which elevates blood sugar, ultimately causing the secretion

FEBRUARY 2021

Shannon’s Tips:

The common denominator in many symptoms is a dysfunction in the gut. Gut dysfunction leads to a plethora of symptoms and is the root cause of many chronic illnesses, mental disorders and hormonal imbalances.

How to calm an upset belly: • Drink lemon water • Consume digestive enzymes to aid in digestion • Drink bone broth and chamomile tea • Use Terra’s DigestZen essential oil mix • Relax (digestion shuts down when the body is stressed) For those of you struggling with energy dips, aside from balancing blood sugar, try the above and revive your energy throughout the day!

How to quickly boost your energy without coffee: • Move your body • Go outside • Breath work • Laughing

of insulin. Overtime, the body is desensitized to insulin and secretes more to bring blood sugar back to homeostasis. This leads to excess excretion of insulin which dips blood sugar too low, leaving you in that feeling of fatigue, irritability and anxiety. To create balance in meals, focus on healthy fats, quality proteins and fiberrich carbohydrates at each meal.

Instead of your next protein and grains dinner, try wild-caught salmon with sautéed veggies in coconut oil or grilled chicken with avocado, sautéed spinach and sweet potatoes.

With health, many symptoms are interrelated. It’s best to explore the root of those symptoms before opting for the quick-fix solutions.

The first step to recognizing how to heal is getting in touch with how you feel. Many people never pause and connect with their bodies. Make the time to check in with yourself to uncover dysfunction. afm

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Shannon Dolan is a functional nutritional therapy practitioner that focuses on the root cause of symptoms for optimal function. Her business, Health With Shannon, supports women on their health journey through hormonal balance, and menstrual health. She also consults for corporations to help employees build resilience in career longevity. For more information email shannon@healthwithshannon.com.

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

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LIFESTYLE AUTHOR

Emily Effren

YOUR SMARTPHONE VS. YOUR RELATIONSHIP n They are our main source of communication, entertainment, planning and more — but could it cause technoference in your relationship?

S

martphones accompany everyone, everywhere, all the time — to the gym, to work, to happy hour, while we’re eating and even to bed. For many, it’s the first thing one sees when they wake up, and the last thing they see before going to sleep.

If you’ve ever felt a feeling of dread or regret after receiving a screen time notification, describing (in painful detail) how much time each day in the last week you spent on your phone, you’re not alone.

Smartphones now double as our alarm clocks, calendars, calculators, weather forecasters, maps and more — and they’re used as the primary medium of communication for billions of people — so it’s no wonder they’re soaking up so much of our lives.

Daniel Brake, a local licensed marriage and family therapist, practices couples therapy using The Gottman Method, which is based on observing and identifying patterns of behavior within a relationship.

Brake, says smartphones aren’t usually the source of issues within a relationship, but rather that one party is attempting to have their needs met while the other party is distracted or not listening.

These attempts are considered a paired set of behaviors called “bids” and “turns,” Brake says.

A bid, according to The Gottman Institute, is any kind of attempt from one partner to another, with the objective of attaining attention, affirmation or affection.

“Bids and turns are a huge deal, and the thing with them is that they’re very subtle behaviors,” Brake explains. “If I’m saying something like,

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THIS FEELING IS A LOSS OF CONNECTION BECAUSE, ESPECIALLY THESE DAYS, WE HAVE A LOT OF DRAWS ON OUR ATTENTION; PHONES AND APPS AND ALL THAT WERE SPECIFICALLY DESIGNED TO CATCH AND PULL IN OUR ATTENTION.”

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

n LIFESTYLE

IT’S IMPORTANT TO HAVE A CANDID CONVERSATION ABOUT WHAT A SMARTPHONE MEANS TO EACH PERSON.”

‘Hey, did you see that TV show?’ or ‘Did I tell you what happened at work today?’ or, ‘Look at that cool dog on the side of the street’ — anytime I’m doing that, while on the surface I may be talking about something external to the relationship, what I’m really doing is saying, ‘Look at me. Connect with me.’ I’m making a bid for attention, intimacy or connection.”

A “turn” is when one partner is actively paying attention and physically turns toward the other partner who is making a bid, but a “turn” could also be away from the bid — which could turn things into a negative experience.

If someone is feeling good in a relationship and a bid is made and turned away, then that exchange is neutral — not a big deal. However, if one partner is not feeling great in the relationship, and the other partner is not paying attention, it could be interpreted negatively — that they don’t care, Brake says.

For example, if that partner makes that bid for attention, and the other misses it because they are on their phone/distracted, what could have been a positive exchange then can become a negative one, leading to feelings of disconnection and disinterest between partners, Brake says.

“A lot of times, people don’t really know how to put that into words, so that might not be what they’re coming to couples therapy for, but really, this feeling is a loss of connection because, especially these days, we have a lot of draws on our attention; phones and apps and all that were specifically designed to catch and pull

FEBRUARY 2021

in our attention,” Brake says.

If one partner seeks attention, and it is ignored because the other partner is consumed in their smartphone, this could be considered “technoference,” says Jacki Fitzpatrick, Ph.D., an associate professor of Family Studies at Texas Tech University.

According to Merriam-Webster’s Dictionary, “technoference refers to the interruptions in interpersonal communication caused by attention paid to personal technological devices.”

Fitzpatrick, who has been studying relationships since the early 1990s, says that while the concept of distractions isn’t new, the opportunity for distraction and multitasking has significantly increased with the rise of smartphones.

“The smartphone delivered on its advertising in terms of the idea that it brings the world into your fingertips. Therefore, it makes an extremely broad range of experiences accessible within seconds, if not milliseconds,” says Fitzpatrick.

Fitzpatrick says it is not necessarily these devices that are at fault for dividing people’s attention, but simply that they make it easier to do.

Not only do smartphones allow for direct access to a virtual world, but constant notifications are designed to capture a user’s attention. Phone pings can cue anticipatory pleasure, similar to the bell that caused the dogs in the Pavlov’s dogs experiment to begin salivating, expecting food. This, paired with the fear of missing out (FOMO), can make it difficult for people,

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drawer. I’m not going to leave my pet behind on vacation.

I’m not going to keep/lock my pet out of the bedroom — that, where I am, is where my pet is,’” she explains.

If a smartphone is not at that level of attachment, Brake recommends raising one’s awareness of their smartphone and making a point to leave it out of the way upon arriving home.

“It’s the unawareness of it [that] really is problematic, because I just don’t know how much time I’m giving to this device. But, if I had to think about it, I’m probably gonna make a different decision,” Brake says.

With the uptick in smartphone usage during the pandemic, Brake says it’s important to cut each other some slack right now.

“If they’re engaged in the phone a lot more than they used to be, it’s in part because life is so hard right now.

Life is so stressful, and we are all looking for an escape from that,” he says. “And if I can seek an attitude of compassion for my partner and look at what they do as, again, earnest attempts to get legitimate needs met, then I’m gonna have a better time, and they’re going to have a better time.” afm

especially younger generations, to resist checking their devices, Fitzpatrick says.

“Essentially, the ping is telling you there’s something new coming in, whether it’s a new text, a new video — whatever. But something new that you have not received before today is waiting for you. So, depending on what people’s experiences are, if most of the time they use their phone, [and] it’s generally more pleasurable than not, then that can sort of queue up this anticipatory pleasure,” Fitzpatrick says.

According to Fitzpatrick, when entering a relationship, it’s important to have a candid conversation about what a smartphone means to each person, such as discussing what is to be expected if one uses their phone for work, as an oasis, as a form of entertainment or if it is even considered a third party to the relationship.

Honest conversations like those could cause each party to be less likely to make inaccurate assumptions, Fitzpatrick says.

“A more living parallel is people say, ‘You love me.

Love my pets,’ and that, ‘I’m not going to put my pet in a

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

LIFESTYLE AUTHOR

Rachel Cook & Monica Hand

COOPED UP COUPLES n Navigating the pandemic with your partner while cooped up at home can be tough.

Here’s how to make it through.

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he pandemic and lockdown may have changed the name of the dating game, but it’s also presented new challenges for couples. In some cases, the lockdown sped up relationships, prompting either engagements or breakups. No matter the situation of the relationship, it’s no secret that being cooped up with someone can create conflict and exhaustion. So, how can you and your significant other navigate the work, play, fitness and everything — all from home?

Mandate Space

The biggest issue with working from the same apartment or home is the amplified possibility of stepping on toes. Work days are especially stressful during a pandemic, and “the little things” are more likely to nip at nerves and anxiety.

According to Melody Li, the founder of Inclusive Therapists, a mental health directory and community centering the needs of people with marginalized identities, it is imperative that couples set boundaries. This can be done by dividing up individual office spaces, mapping out

FEBRUARY 2021

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each other’s schedules (so no one is making a smoothie during someone’s big virtual sales pitch) and/or setting a few hours for uninterrupted working.

Find Connection and Quality Time

Communication has always been a key issue in relationships, and an open expression of emotions isn’t always easy. Now, more than ever, communication is essential to make a strong connection withstand the unique challenges the pandemic presents.

“Couples are having to negotiate about what they feel comfortable and safe with in terms of infection risk,” Ilyse Kennedy, a psychotherapist and owner of Moving Parts Psychotherapy, explains.

This new set of issues for relationships is coupled with the fact that intimate time is harder to come by when working from home and being together all day long.

“Because people are working from home and around each other, it feels like they’re together all of the time,” Kennedy says. “But it’s not actually being together, because it’s not intentional time together.”

Having a clear path of communication opens up pressing issues and allows for them to be proactively resolved, without the need of a build-up in tensions.

The problem is, if there isn’t the outlet to share feelings or connect, it gets harder and harder to bring the issues up.

This can be especially true for those who don’t have childcare during the days — meaning that there is a small window of alone time after the kiddos are asleep. Kennedy suggests finding creative ways to connect, planning at-home dates that diverge from your normal routine.

“Find something relaxing and connecting if you’re tired at the end of the day,” Kennedy says. “A little more outside-of-the-box than watching Netflix.”

Distribution of Labor

For families, parents are having to do much more with the kids at home. It’s hard to care for the family members and even yourself at the same time, and Kennedy says this trend is particularly true for mothers or the primary care-giving parent.

“Moms are having to do much more on their own, carrying a heavier weight than ever before,” Kennedy says.

It’s important to communicate when too much is

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n LIFESTYLE being piled on your shoulders, a break is needed or if the distribution of chores and familial duties needs to be reevaluated. The stress on families is coming from all sides: work, friends, school and the unknown future.

Finding common ground within the family dynamic is key to coming out stronger than before.

Schedule in Me Time

As stated earlier, it’s important to make sure there is plenty of quality time spent together. The flip side to that is to also make sure there is plenty of quality time spent on your own. It may sound like a no-brainer, but it can be hard to create a separate time completely devoted to personal pursuits that don’t involve work, family or your significant other when both work and your partner are just a few feet away.

Try to work in time for yourself a few nights a week.

Maybe this takes form in crafting, cooking, working out or a solo walk. Any bit can help relieve any pressures and allow for each partner to take a step back and see a bigger perspective.

Find a Community

One of the major issues for everyone during the pandemic is the loss of socializing and the sense of community, as even virtual office work feels a little removed. It’s important that, along with “me time,” there are outlets that allow you to find a community.

Kennedy points out that the loss of the outlet of friends can be especially detrimental to parents that usually stayed at home. Now, these partners have lost community outlets that would typically have served as a relief from the workload and a time to decompress.

She recommends free group therapy for moms, online Facebook groups and forums and outdoor group workouts.

There still are so many outlets for community even in the pandemic. In fact, Li suggests that even videogames can allow for a sense of community from a distance and allow for the partner to escape from pressures and burdens of life and the relationship.

No matter the way you or your significant other find community, it’s important to be supportive of their pursuit of community outside of the household. afm

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FIND SOMETHING RELAXING AND CONNECTING IF YOU’RE TIRED AT THE END OF THE DAY. A LITTLE MORE OUTSIDEOF-THE-BOX THAN WATCHING NETFLIX.”

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LIFESTYLE AUTHOR

Mike de Lota, M.D.

CRAZY LITTLE THING CALLED LOVE n How lust, attraction and attachment work together to create love.

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ove is the core of our human experience.

Throughout history, love has been the motive behind war and peace, acts of madness and grace. It has inspired countless folk tales, novels, songs and other works of art. But what drives this intense emotion? One that can “launch a thousand ships” as in the Trojan War or drive “two star-crossed lovers” to move to the next life when their union was forbidden in this one. The answer might not be as serendipitous as we think and lies in a vast, interconnected network of nerves, chemical signals and organ systems in our bodies — a network whose parts are in constant communication, showing us that love is truly poetry in motion.

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Love is love, or is it?

Not all love is created equal — the way that we feel about our partners early in a relationship often changes and deepens over time. The love between a mother and child is vastly different than one between romantic partners. Anthropologist and human behavior researcher, Helen Fisher, Ph.D., breaks down romantic love into three types: lust, attraction and attachment, each of which are controlled by separate hormones, nerves and parts of the brain. Lust is driven by our evolutionary desire to pass on our genetic material, ensuring the continuation of our genetic line and, in turn, the continuation of our species. When visual, olfactory, tactile and chemical cues draw us to a potential partner, a part of the brain, called the hypothalamus, sends powerful chemical signals to our testes and ovaries to release testosterone and estrogen. Both can be found in men and women and promote sexual urges, with testosterone being the strongest driver of libido. Several studies have shown that men and women with higher circulating levels of testosterone engage in more sexual activity. Women also tend to report more sexual desire around times of ovulation when estrogen levels are at their peak and testosterone activity increases. As testosterone declines with age, libido usually follows suit (giving rise to a burgeoning hormone replacement industry).

Simultaneously, the hypothalamus also releases the neurotransmitter, dopamine, a powerful, chemical signal made inside neurons.

Dopamine is referred to as the “feel good” neurotransmitter and stimulates the parts of the brain

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associated with desire, reward and addiction. It is released during activities that give us pleasure including exercising, spending time with friends and family, and engaging in sex. From an evolutionary standpoint, the feedback mediated by dopamine reinforces behaviors that ensure our survival like staying fit, staying secure using “safety in numbers,” and producing offspring.

What’s with the rosecolored glasses?

Have you ever been so in love with someone that you could not sleep or eat? Has the thought of that person been so consuming that you could think of little else? If so, you may be in the phase of love known as attraction or the “love struck” phase. In this phase, the hypothalamus continues to release dopamine to the reward center of the brain, reinforcing the pleasure we feel when we spend time with and think about the person we love. Does your special someone ever give you butterflies in your stomach or make you feel giddy?

Do you ever get sweaty palms before a big date? Our adrenal glands are at play, releasing large doses of norepinephrine (aka noradrenaline) which are also involved in our “fight-or-flight” response. Norepinephrine travels in the bloodstream and binds to receptors throughout the body, leading to feelings of excitement, euphoria, racing heartbeat and perspiration. There is also a simultaneous depletion of the neurotransmitter serotonin which is responsible for reducing appetite and interfering with sleep. In fact, studies have shown that the level of serotonin in the brains of those in the early stages of romantic love

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n LIFESTYLE can resemble those of people with Obsessive Compulsive Disorder.

It’s little wonder then that we often become infatuated and almost obsessed with the ones we’ve fallen in love with — almost as if they’ve taken up permanent residence in our minds (and Instagram feeds).

We are also suspect to irrational behavior when in love ( just ask Romeo and Juliet). Studies have shown that as the parts of the brain which control passion and romantic love increase in activity, the parts of the brain involved in rational thought, judgement and executive functioning decrease in activity. This could explain why we have a tendency to overlook our partner’s flaws and shortcomings and become “blinded by love,” (now, if you could only make your friend see why her new boyfriend isn’t a good fit for her).

A Deeper Love

Over time, we tend to place less of an emphasis on physical attraction and a stronger emphasis on relationship security, quality time and emotional intimacy.

This defines the last stage of love, known as attachment, and is the kind of love experienced between long-term partners, friends and between a mother and her children. In this phase of love, the hormones oxytocin and vasopressin dominate. They are released by a part of the brain known as the pituitary gland and attach to receptors in the brain and throughout the body, promoting a sense of security and bonding while dampening the “fight-orflight” response — characteristics necessary in promoting intimacy.

Women release a surge of oxytocin and vasopressin during childbirth and breastfeeding, while both men and women release it during orgasm — instances where

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emotional bonding is reinforced.

The three phases of love often act in concert with each other but also independently. For example, we typically lust for the same people with whom we feel an intimate attachment but, for good reason, will stop short when that intimate attachment is toward a family member. We are capable of having sexual relations with those whom we feel no romantic connection (popular dating apps are all too familiar with this concept).

Alternatively, men and women can have an emotional attachment to someone with whom they have no sexual desire, aka “The Friend Zone.” Sounds complicated?

Facebook has a button for that!

But love is not as simple as “In a Relationship” or “Single.” Love’s

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many forms are mediated by a complex relationship of electrical and chemical signals acting throughout our bodies. If love were a language, then our brains, hormones, neurotransmitters and glands are the words of poetry that bring it to life. afm Dr. de Lota is a family medicine physician working at Austin Regional Clinic. He enjoys treating people of all ages and has a passion for preventative care, evidence-based medicine and patient education.

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

LIFESTYLE AUTHOR

Cindy Present

THE BALANCING ACT n Cindy Present shares how she balances her family, work and more.

“Wife. Mom. Daughter.

Instructor.

Coach. Sister.

Employee.

Friend. Caretaker.

And oh, yes, Me!”

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here does one find time to wear all the “hats” that life hands out? It seems every year brings a new responsibility and/or relationship to the equation. I think back to when life was just about “me” — pretty simple — and now in hindsight and, comparatively, rather mundane. When was my next bike ride, my next run? Who was I going to have a recovery lunch with and plan our next event? My, how time has changed me.

Now my thoughts are more along the lines of How early will I need to get up to squeeze in a 30-minute ride on my bike trainer before a 20-minute HIIT workout? I have

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to get up earlier than usual so I can edit my son’s college paper before he leaves for his internship, (because he asked me to do it two days ago and I’ve yet to get to it) while I quickly visit with my husband about his next business trip which now interferes with a weekend mountain bike campout we had talked about. But we would probably have to cancel that in lieu of our other son whose college semester just got bumped an additional week, so he will be home longer than expected. No worries.

Who would have watched the dogs and taken “meals on wheels” to my aging parents while I was gone anyway?

As someone who has been in the wellness industry my entire

career, the word “balance” may have always been intertwined with work and life, but not for this gal.

I live about as balanced as one could imagine — not by accident, but by design and intent. While, in my eyes, “balance” resonates with a life cautiously lived, delicately shifting from one cause to another, for me, my life is lived more as a harmony of ebb and flow.

Being a “Blue Mind” water girl, born and raised on the lake, a fitness instructor, an athlete and coach that also uses the lake for training, coaching and recreation, I find sanity by perceiving my life similar to the moving action of water. Even the thought and visualization of it calms me.

As opposed to striving for life

“balance,” constantly struggling, aiming and recalculating to achieve it with stringency and rigidity, I anchor into rhythm, changing tides, fluidity and reflection to stay buoyant through an intentionally full and fulfilling life.

Rhythm

Since adding kids to my life equation a couple of decades ago, I quickly realized it was futile for me to attempt to “balance” anything. If one thing was up, the other crashed. When attempting to focus on the other, something else would take a nosedive. The vision of different silos of my life, strategically positioned with a deep focus on offsetting one against the other by distributing my time,

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energy and attention accordingly was not appealing. It imposed upon me a state of rigorousness and inflexibility, more of a match of success and failure.

As a coach and athlete, I envision balance best on a BOSU or surfboard. If you push in too much on one side, the other side suffers the consequence — a constant battle for equality. The athlete in me knows that when working on balance, one simple distraction or shift of attention has the potential to quickly move anything or anyone to a state of imbalance.

Instead, finding my life rhythm helps me reflect on what’s most important this day, this week or even this year and push into that.

Granted, sometimes an immediate

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n LIFESTYLE need arises that trumps all other needs that day, but herein lies the power of resilience to reframe the moment and blend my day. Part of rhythm is having an expectation that things will flow, blend and harmonize —that each individual part of my life contributes and connects with the bigger picture.

With this upfront expectation, then I can embrace the ebb and flow and ride the moving waters, if you will.

In an article in Forbes, William Vanderbloemen, founder of Vanderbloemen Search Group, has a similar interpretation: “The elusive work-life balance everyone tries to find? I don’t believe it exists. Rather, I think we have work-life rhythms. Sometimes, we hit a storm surge with work.

Other times, the waters ebb. But you can’t schedule that ebb and flow; rather, you need to recognize different seasons in your and your company’s year.”

Cindy Present

Changing Tides

Life has different seasons, various tides that move in and out through time. Finding inner buoyancy is key to navigating these seasonal tides. There are chapters when family and friends are the most important and other times when work, service or community are. But being resilient and knowing that tides will change and, when they do, your focus and energy will be redirected. On many accounts, the ability to premeditate and anticipate changing tides not only enhances resilience but also helps that “guilt dilemma” we enter by feeling we are spending too much time in one area of our life.

“I’m working on a big project at work, staying late and having to ask my kids to eat leftovers.” Instead, reframe that to, “Today I’m staying late because I want to kick butt on this project, and tomorrow I’ll

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wrap up early so I’m home when my kids get home, and we can have a great dinner together!” Shining positivity into the moment and planning for the next tide to roll into other areas of your life is a big asset to a positive mindset.

Jon Gordon, author of “The Seed: Finding Purpose and Happiness in Life and Work”, puts it like this, “People tell me all the time that they feel guilty that they are not at home with their family when they are at work. And to make matters

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worse, they also feel guilty that they are not working when they are at home. A double dose of guilt is a recipe for misery.”

Instead, he suggests that when you are working hard, realize this is your season to do so — and also make plans for time to recharge, renew and spend quality time with the people you love.

Gordon suggests flowing with the tides so that, “when you are working, commit fully to your work. When you are home with

more confident that I’m still on course. By always being present and prepared to adapt, whether it is calm waters, rising tides or incoming storms, I find myself more relaxed and prepared to be in the moment.

Reflection

I’d be “missing the boat” if I didn’t mention my lifesaver: reflection. Looking back; assessing my journey; reviewing my decisions; recalculating how and where I’ve landed. When blending life, family and career, it’s a constant voyage. We should never arrive, but constantly reflect upon the path we’ve taken and grasp how we want to navigate differently through the next changing tide. As a mom of 18- and 21-year-olds, reflection has been my guiding light. I frequently share with friends to not allow regret to cast a shadow upon your past but instead be a beacon for how you want to live your future. A few simple moments of being still, attentive and present can shine eternally into how you will choose to navigate your future. afm

your family or significant other, commit fully to engaging with them, and enjoy your personal time. By understanding your rhythm, planning and committing to the seasons of your life, you may not achieve perfect work-life ‘balance,’ but you will create a flow and rhythm that makes you happier, more productive and … less guilty.”

Fluidity

As a business leader, mom, daughter and partner, no matter how much I plan and anticipate, the steadfast fact is that every day brings a different need, and many times it lands an unexpected element. It’s important for me to man my helm and, although continuing to hold my course, stay fluid when change is necessary. If I anticipate that the waters will not always be smooth and the path not always direct, I can remain much

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LIFESTYLE AUTHOR

Todd Whitthorne

MAKE YOUR NEW YEAR’S RESOLUTION STICK n Struggling with your resolution? Check out these tips from motivational speaker, Todd Whitthorne.

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“Some people have a regular practice of making New Year resolutions — generally shattering them before January has hidden its cold head out of sight.”

–Will Carleton

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he American poet, Will Carleton, lived from 1845 to 1912 but, in the last 100+ years, it doesn’t appear much has changed as it relates to New Year’s resolutions. Whether it be losing weight, improving fitness, quitting smoking or any number of life-improving aspirations, it seems that for most, resolutions don’t last very long.

A 1988 study from the Journal of Substance Abuse Treatment (JSAT) found that only 55% of folks stick with their commitment for a full month. Another study reported 80% had dropped out by the second week of February.

So, here we are. It’s February 2021 — how are you doing? Are your resolutions now firmly embedded in your behavior? If not, no worries — it’s not too late to recover.

If you had high hopes for a “new you” in December but now are wondering, “What happened?” then you are not an outlier. In fact, you are very much in the majority.

I even saw a meme last month that defined a New Year’s resolution as a “To-Do List” for the first week of January.

The older I get, which seems to be happening on a very regular basis, the more I realize the quality of my life has very little to do with what I say, think, intend, profess, know, dream, share or wish. The quality of my life really boils down to just one thing — what I do. And it’s not what I do every now and then that matters. What matters is what I do on a regular, consistent basis. More times than not, it’s also what I do without thinking about it.

That is, by definition, a habit — something you do without even thinking about it.

The experts seem to agree that 40-50% of our lives are habitual.

When it comes to behavior, we humans are extremely predictable.

Much of what we do today is what we did yesterday, and it’s also what we will, most likely, end up doing tomorrow. There also is often a large disconnect between what people say and what they do.

Take an Inventory

So, rather than simply making a resolution, first try carving out some quiet time, sitting down with pen, paper or laptop, and conduct a Habit Inventory. Think about your average day and your average week, and record everything you do on a consistent basis without ever giving it a thought. — things like brushing your teeth, tying your shoes, putting on your seatbelt.

If you’re thoughtful and honest, this might turn out to be a fairly lengthy list. Once complete, go down the list and place a plus (+) or a minus (-) sign next to every habit as it relates to your health or quality of life. Obviously “brushing your teeth” or “walking the dog” would earn a “+” while something like “drinking a soft drink with lunch” or “having a cigarette after dinner” would garner a “-” symbol.

This exercise will probably help you connect the dots between your behavior, your health and maybe more importantly right now, your state of mind.

Take Care of Yourself

Let’s be honest, this “New Year” is different. While many seem to be longing for life to get “back to normal,” the truth is, right now, we’re not anywhere close. Moving from 2020 to 2021 has not made a measurable difference in however we define “normal.” Yes, we have

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THE QUALITY OF MY LIFE REALLY BOILS DOWN TO JUST ONE THING — WHAT I DO. WHAT MATTERS IS WHAT I DO ON A REGULAR, CONSISTENT BASIS.” a new president, but the virus, political unrest, social unrest and the economy are all still worthy of front-page news and, according to the research, it’s taking a toll on our collective psyche. Anxiety, depression and suicidal thoughts are all on the rise. The numbers are especially alarming for younger folks, those in the 18-24 age range.

If you happen to be struggling with the emotional side of life, I encourage you to be intentional with two specific categories that have been shown to help: physical activity and sleep. Resolve to do a bit better in these two areas. Then, develop a plan.

Now vs. Later

Why humans do what they do, or don’t do, or what they say they’d like to do, has always been of interest to me. This time of year, ramping up physical activity often ranks high on resolution lists. If that’s the case for you, and you’ve tried before without much luck, I have a suggestion.

Try shifting how you think about physical activity, otherwise often referred to as — that dreaded word — exercise.

For many, “exercise” brings back bad memories of gym class

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n LIFESTYLE Shut-eye is Powerful — Especially These Days!

or P.E. in junior high — maybe getting picked last when teams were selected or the adolescent awkwardness of showering with classmates. Or maybe, it’s just the fact that exercise takes effort. We all know there are myriad benefits to regular physical activity: lower blood pressure, improved cholesterol, triglycerides and glucose. It helps with bone density, muscle mass and flexibility.

Exercise also aids in weight loss maintenance and in the prevention of weight gain, as well as lowering the risk of diabetes, dementia and many forms of cancer. The list is long and well validated.

But maybe the most powerful benefit of physical activity is that it makes you feel better.

Michelle Segar, Ph.D., from University of Michigan, has spent much of her career studying what motivates people to exercise. While all the benefits mentioned above are important, Segar points out that immediate rewards are much more powerful than an outcome which may, or may not, happen

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sometime in the future. From a behavioral economics standpoint, this is known as “present-focus bias.” In other words, better mood, energy and happiness (now) are much more likely to spur action than “improved health” (later).

So, if you’re having trouble making physical activity a regular part of your daily routine, try focusing on the fact it will help you feel better right now! Don’t worry about your weight, blood pressure or triglycerides — just think about how your emotions will improve if you take a quick walk around the block. “Ten minutes from now I’m going to feel better!”

When an individual’s sense of well-being and energy improves after a short bout of activity, which it does, then they immediately receive feedback that they have achieved their goal. They don’t have to wait for a reward somewhere “down the road.”

From an action standpoint, “a better today” is much more powerful than “a healthier tomorrow.”

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In addition to regular physical activity, I encourage you to consider how improved sleep might also increase your overall sense of well-being. Think back to the last time you had a “great night” of sleep. How did the following day go? My guess is pretty well.

The pandemic has absolutely impacted sleep routines. While no one is “average,” it appears that many of us are sleeping a bit longer than before, but the quality of our sleep has been negatively impacted. That’s unfortunate because sleep is what allows us to recharge our emotional batteries.

Matthew Walker, Ph.D, the author of “Why We Sleep,” refers to it as “emotional convalescence.” I love that term!

Being intentional about your sleep routines, also known as your sleep hygiene, can have a profound impact on how you’re going to feel when you wake up. Probably the most important step you can take is being consistent as to when you go to bed and when you get up. Do your best to establish a MondaySunday routine as opposed to separate weekday and weekend routines. Remember, you only have one biological clock, not two.

Your minimum “line in the sand” amount of sleep should be no less than seven hours. It’s certainly possible you need more than that, but try to avoid anything less than seven. With that in mind, try to pick an hour window when you go to bed every night, say 10:00-11:00 p.m. Then, try to get up in the same hour window every morning, say 6:00-7:00 a.m. Other helpful hints include not using technology in your bedroom (i.e. phone, laptop, tablet, television, etc.), creating a cool environment (studies show 65-67 degrees is ideal), and

keeping an eye on your caffeine and alcohol intake. For most, alcohol serves as a sedative (helps you get to sleep), but unfortunately, it has a profound impact on the quality of your sleep. Heart rate, core temperature, respiration and heart rate variability are all negatively impacted by alcohol. Please don’t kill the messenger. I’m not saying “don’t drink.” I just want you to be aware of what the evidence shows.

Would “reframing” help?

I may have saved the best for last. Something known as self-talk, the ongoing internal conversation we have with ourselves, has a significant impact on how we feel and behave. Reframing these conversations can help lead to sustainable change which, when

it comes to resolutions, is the ultimate goal, yes? Rather than thinking of exercise or sleep as a “have to,” I choose to look at them as a “get to.” Segar encourages us to think of these activities as “gifts” rather than “chores.” Yes, my overall health will improve if I move and sleep more, but the most important outcome, in terms of fueling permanent change, is that “I’ll feel better now.”

So, who says that January is the only time to start a resolution?

The last 11 months have been challenging for everyone, so let’s mix it up this year. I encourage you to make a February resolution, or two. Apply some of the techniques I’ve shared and set the bar low, because stringing together small victories is helpful in terms of

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reinforcing behavior, and let’s see if we truly can make 2021 our best year ever!

Stay well! afm Todd Whitthorne is an author, speaker and corporate wellness executive based in Dallas. He serves as the Chief Inspiration Officer for Naturally Slim and is the author of “Fit Happens!...Simple Steps for a Healthier, More Productive Life!” Todd also hosts a twice-weekly podcast, In Less Than a Minute, which you can find on his website, toddwhitthorne. com, or on your favorite platform including Facebook and YouTube.

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The Fit Couple Meet Zack and Julia, Austin fitness influencers and the lovebirds behind The Fit Couple Show.

AUTHOR MONICA HAND

APRIL FEBRUARY 2021

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2020

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ack Blakeney and Julia Rene are the fit couple that is taking Instagram by storm. Their killer physiques and informative coaching styles have gained them both followers and recognition in the Austin fitness community, with Blakeney placing in the best trainer and health ambassador categories in AFM’s Best Of 2020.

Not to mention, both are making waves in the bodybuilding world.

Rene was undefeated in her first year competing, winning Overall Figure title at Christian Guzman’s Summer Shredding Event and the Overall Wellness title at the NPC Adela Garcia Classic right here in Austin, Texas. Blakeney earned the title of Mr. Texas Classic Physique at the 2018 NPC Texas State Championships and has coached many NPC competitors to become IFBB professionals.

Now, they are collaborating their businesses and personal brands to make an even bigger impact on people’s lives through their podcast, The Fit Couple, and the launching of a new program, Fit4Her, designed for those overcoming binge eating disorders.

Blakeney and Rene spoke with the AFM team about their businesses, collaborations and what it’s like to be a fit couple in Austin.

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AFM: So, you two met in a networking Facebook group for fitness influencers in Austin.

How did the relationship evolve from networking-based to something more intimate?

BLAKENEY: It’s kind of funny actually. So, that first time we met up one-on-one to work out together, we both had more business and networking intentions behind it. Then, naturally, as we were talking about our interests and goals, it was clear this could be something more. But at the end of the workout when I asked if she wanted to do this again sometime, she told me she had a boyfriend — which I find out later wasn’t true!

RENE: The story makes me sound bad, but at the time, I was doing a lot of work on myself, and I was worried that a guy could come in and ruin it all. Plus, I realized, too, that he was the kind of guy I needed to be with. It was scary because, having been in rocky relationships before, I was scared to get my hopes up. But he stuck around, and we just really hit off.

BLAKENEY: We kept texting, and then we hung out again and talked for hours, just walking around. Finally, I asked her about it, and she admitted she didn’t have a boyfriend. Then, at the

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next workout with that fitness influencer’s group, I walked her to her car, and that’s when we had our first kiss. We’ve been basically inseparable ever since.

AFM: That’s a great story! So, you’ve been together about a year and half now and recently moved in together. Has the relationship itself influenced your fitness careers at all?

RENE: It did a lot for me, because I was very unsure of the route that I was going to take. Before all that I do now, I worked at a hair salon. I wanted to move into this industry so badly and I just felt so lost. In fact, that first step to me — trying to move out of my comfort zone — was joining that group that we met each other in. So, meeting him and seeing him thrive at what he does made me realize I can do this thing, too. He gave me an opportunity to meet more people in the fitness community and definitely changed how I train as well, because now I’m a competitor and he does bodybuilding coaching. So, basically, he’s also my coach!

AFM: Was it a hard transition to share a schedule with another person?

BLAKENEY: I say this a lot, but there’s no woman that I’ve ever

PHOTO COURTESY OF ZACK BLAKENEY

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IN FACT, THAT FIRST STEP TO ME — TRYING TO MOVE OUT OF MY COMFORT ZONE — WAS JOINING THAT GROUP THAT WE MET EACH OTHER IN.”

been with that matched my ability to work — whereas Julia is a close second to me, and we’re both striving for the like purpose of helping others. She was so motivated in what she wanted to do with building her platform and her online business and then also doing contest prep. We’ve even prepped for the same show. So, pretty much, our schedules married together very easily.

AFM: With so much going on in your personal coaching platforms, podcast episodes and own competitions, is it very difficult for you both to balance work, fitness and the relationship?

RENE: Since we’re both entrepreneurs, it can get a little difficult, because we do make our own schedules, and that does blur the lines between when to start and when to stop. It can get intrusive on our personal life, because we’re constantly on social media, answering DMs [direct messages], engaging with followers and clients, all of that.

BLAKENEY: That similar level of work and passion for what we

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do has probably been the biggest thing, because in my previous relationship, my work was a problem. I can recognize that, yes, I was unbalanced or can be — but with Julia, I don’t feel guilty for working because we are both trying to achieve our passions. At the same time, if I step too far and work way too much, Julia is good at telling me that I need to chill. Like, if I’m working to 10 o’clock at night or on Sundays on something that can wait, she’ll come and stand by desk and just let me know I need to take a break.

RENE: And for me, too, it’s not that I need that much attention from him. It’s really more like, “Hey, you need to chill, because you need to go to sleep.” Or it’s a Sunday and you’ve worked all week, so it’s more to check in on him, because I’m worried that he might be pushing himself too hard.

AFM: Zack mentioned prepping for the same competition. What was it like living and prepping together for the same show?

RENE: It was interesting. We learned a lot about each other in a very short amount of time. We would wake up and we would go and do cardio together. We would both be on a very strict diet. So, having that support with someone doing the exact same show as you and having the exact same goal was incredible, because I had a show previous to where he wasn’t doing the prep with me, and it was a lot harder. Having someone there doing almost the exact same thing and knowing how I’m feeling — I don’t think I could have done it if it wasn’t for him being there with me.

BLAKENEY: The extra layer that we have over a normal couple is that I’m a coach. I’ve seen relationships thrive, and I’ve seen relationships be ruined by doing contest prep together. I’ve seen what pressure and stress and anxiety does to people’s behavior.

That’s the moment that I think builds relationships anyways. I mean, the make-or-break isn’t it when it’s all butterflies and rainbows — it’s when the stress is on, pressure is high and how are you going to interact during those times? Just knowing that a behavior is a product of calorie restriction, being stressed out for a show and feeling like death, because that’s what it takes. It’s the extreme level of fitness.

RENE: Then, after the show, we got to actually reflect. Even though it can have a strain on a relationship, we came out better than ever.

AFM: Now, you both are working on Fit4Her, a program designed to help people heal from binge eating issues. What led you two to choosing that specific area of focus?

BLAKENEY: So, it actually came out of one of our podcast episodes on binge eating. All of the podcast episodes are on topics that we personally have dealt with in our training and life experiences. This particular episode had over 900 downloads after 30 days, while most of our episodes get around 400 after 30 days. So, it was pretty obvious that there was a need for this kind of program. Even just in the bodybuilding world, as a coach, I see people struggle with it because they have to be so restrictive in their diets, and then after a show is over, they binge — which leads to a depression about the loss of their body. So many people aren’t even aware that they have that issue. It’s not talked about enough.

So, with the program, it’s something I’ve struggled with, and it’s something Julia has struggled with, and she is such a strong woman that she is able to be vulnerable about it but still look to the solutions for herself and others, which is what we are hoping this program can do for so many people.

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RENE: Yeah, just based on the feedback from that one podcast episode, it was a huge red-flag that this was something people identified with and needed to hear more about. So, we’re designing a program that will help people deal with binge eating through meal plans, workout plans and mindset coaching.

AFM: With everything you’ve experienced and everything you know now, what advice would you give to couples who are also trying to balance a fulltime career and a meaningful relationship?

BLAKENEY: A lot of what I could say would all come back to communication. No matter how hard I’m working, when Julia comes up and stands next to my computer chair, I come off of my computer chair. She sits in my lap. We appreciate each other for however long it is; it’s relative moments compared to the entire day. Plus, I truly think that giving somebody else your full presence is the greatest gift you can give.

You have to communicate your misunderstandings and your insecurities, and you have to set time aside — time that won’t include work, planning or anything else — to just be with that person.

RENE: If you have to literally schedule that time out, do it.

Although it might seem a little bit strange to schedule out a date, it’s worth it. I think it’s a great sign of trust, because you are making the effort to spend really important quality time together.

For example, even though Zack and I are together during the day, because our desks are right next to each other, it’s not quality time. Spending time together is different than spending quality time together. And if you need to schedule it out, no one should judge you for that, because you’re doing it out of love. afm

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

THE

BUSINESS PARTNERS OF

ATX

Meet a few of Austin’s business partners and learn how they work together to create success.

AU T H O R R AC H E L C O O K

FEBRUARY 2021

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While relationships come in a variety of forms, it’s imperative that each relationship dynamic possesses strong communication, a solid foundation and trust in order to succeed. Business relationships — particularly, business owners and co-owners — must share an unrivaled passion and vision for their business, while also bringing their own unique skill sets to the table to ensure the success of their company.

This month, AFM spoke with a few local businesses to look into how they worked together to create success for their businesses.

RISE KI CK B OX | C O -OW N E D BY J E SSI C A DR AK E AND FER N A N D O BE RN ST E I N BERNSTEIN: I found kickboxing after high school.

I ran into an old student of my original karate coach when I was younger, and he was training under a worldchampion kickboxer at the time. I was lucky enough to join him.

DRAKE: I was managing a gym at the time and decided to take a kickboxing class. I immediately loved it and decided to jump right in and started training with a Muay Thai coach four times a week. I’ve always wanted to compete but never have.

PHOTO COURTESY OF RISE KICKBOX

AFM: How and when did you first find kickboxing?

AFM: How did you guys meet? What led to Rise Kickbox?

AFM: How do you keep each other motivated during tough business times?

DRAKE: My ex-husband and I were in the market to open a kickboxing studio when our commercial realtor mentioned that her husband was thinking of doing the same. Thirty minutes later we were introduced. Three months later we opened Rise Kickbox! The inspiration was to create an inclusive environment that encouraged people of all levels to want to train.

DRAKE: We are realistic but always optimistic. If we’re hit with something unexpected, we focus and immediately try to figure a way around the obstacle. It goes back to having those common goals.

BERNSTEIN: We believe in the service we provide, because health and fitness is a necessity both physically and mentally.

BERNSTEIN: We wanted to provide classes that combined realistic kickboxing and self-defense, blended with cardio for all fitness levels.

DRAKE: I think knowing that keeps us motivated.

Keeping our clients motivated is what motivates us.

AFM: How do you think businesses could benefit from having co-owners versus a sole owner?

AFM: What differences set you apart from each other that help you to run your business?

BERNSTEIN: Two brains are better than one. Having a business partner allows you to brainstorm, come up with ideas and deal with situations, good or bad, as they arise.

DRAKE: One of the things that brought us together as business partners is also one of the things that sets us apart. I have a background in management and sales within the fitness industry, and Fernando has a background in teaching and competing in martial arts, competing and coaching on an amateur and professional level for almost 20 years.

DRAKE: Yes, and, in general, it’s somebody to share the workload with! Since it’s just the two of us for the majority of the classes, if one of us is sick or has something unexpected come up, then the other one is there to carry the load for the time being. We always know we can count on each other.

AFM: What are some tips you have for other ATX businesses starting up?

AFM: How has the Austin community played a role in your business?

BERNSTEIN: You have to believe in your product and be persistent. You have to consistently market your business and be able to adapt to circumstances that come up.

BERNSTEIN: The Austin community is very fitnessminded and supportive. They welcomed us and have become not only members but great friends.

DRAKE: Also, customer service! Have patience and always treat your customers with respect. You always want your customers to feel welcomed and like they are a part of the family.

DRAKE: I find Austin to be very laid-back and, like Fernando said, open. We have created what we like to call our “Rise family” because of the Austin community.

Whenever we have a new member sign up, one of my favorite things to say to them is “Welcome to the family.”

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

B I RDS BA R B E R S H O P | C O -F O U N D ED BY JAYS O N R APA P O RT A N D M I C H A E L P O RTMAN AFM: How did you two meet?

RAPAPORT: Michael and I go way back. We are both from Laredo, Texas, and went to pre-school together.

From there, we weaved in and out of each other’s lives pursuing our careers, but eventually we both arrived in Austin.

PORTMAN: I moved to Austin about a year after Jayson did. One of my first nights in town, I went over to his apartment to try to get the lay of the land — favorite restaurants? Best dry cleaner? And one of the questions I asked was, “Where do you get your haircut?” He didn’t have a good answer, and so we started to brainstorm about how we could improve on the age-old service. We joked it could be fun to turn this into a business, and when I got home that night, on my answering machine (yes, back then we still had answering machines!), Jayson had left me a message and said we should do it.

PHOTO COURTESY OF BIRDS BARBERSHOP

AFM: How did you go into business together?

AFM: What sets you apart from each other, and how does that help you run your business?

AFM: What do you appreciate the most about each other?

RAPAPORT: We both do different things, with not a lot of overlap. We trust each other to a fault, and so we get to lead the organization as we see fit. We are there for each other as sounding boards and make the big decisions together.

RAPAPORT: Michael is a band-aid ripper, and I appreciate that a lot. He looks to get to the root of things as quickly as possible, and I think that’s really important.

PORTMAN: Jayson likes to think long-term, and so he’s able to teach me not to always sweat the small stuff.

PORTMAN: It is a left-brain, right-brain dynamic.

Jayson focuses on finance and operations, and I work on marketing and the look and feel of our brand and shops.

The advantage of being co-founders is you don’t end up getting spread as thin as you would with only one person running the business.

AFM: How has the Austin community played a role in your business?

PORTMAN: Austin is everything to us. We’re fairly certain that if we started this business in a different city, we would not have made it. In Austin, people gravitate towards supporting small businesses — it’s a rare and unique quality that we have been lucky to be a part of. We have grown in tandem with Austin and it’s been a really fun ride.

AFM: Mixing business with friendship can be tough.

How do you work through obstacles together? Any examples?

PORTMAN: When you work together for this long — Birds is celebrating its 15th anniversary this May — we know each other’s strengths and weaknesses, and that keeps us from stepping out of bounds. Operating a personal service business during a pandemic is extraordinarily difficult, and a lot of tough decisions had to be made. But our north star is treating our employees well and protecting the brand, and when that vision is aligned, the obstacles become less intimidating.

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WONDE RK I N D C O . | E L L E D E F RE I TAS, C E O AN D C O-FOUN D E R AFM: How did you meet Cally Burgett, your other co-founder?

AFM: What have been some big milestones throughout the first year?

DE FREITAS: I met Cally because I needed someone to brand Vegan Wonder. I knew her through her husband. I needed Vegan Wonder to be branded because I needed to market the first event!

DE FREITAS: In February, landing a brand that was outside of our network, meaning that our work was starting to speak for itself. In May, landing Repurpose, our first “big” brand. In June, we made our first hire. And in July, we moved into our first office space.

AFM: What is the mission of Wonderkind, and how did you land on the name?

AFM: Finally, what do you see for the future of Austin’s food scene with CPG (consumer packaged goods) and healthy food?

DE FREITAS: Wonderkind came from Vegan Wonder. We wanted the transition to be seamless, so we kept Wonder, and Vegan Wonder’s tagline was “For the kind and the curious.” The mission of Wonderkind is to help food and beverage brands stand out in a really crowded space.

PHOTO COURTESY OF WONDERKIND CO.

DE FREITAS: There will be a lot of innovation in terms of how things are made. A lot of VCs will start creating their own brands in-house. You’ll see a lot of ingredient innovation. New food trends will take hold, and products will be made as a result.

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AFM: How and when did you all meet?

SEALS: A love of whiskey brought us together — along with a desire to build something really special. We have only one focus at Still Austin: to authentically make the best we can. That goes for flavor but also so much more.

AFM: How did you develop an interest in whiskey?

RIGGS: I’ve always enjoyed a sip of whiskey on cold bike rides, but my first taste of a Ward Eight at The Tigress had me hooked! I also am madly in love with whiskey sours. Something about that layer of froth from the egg white with the acidity of the sour rocks my world.

PHOTOS COURTESY OF STILL AUSTIN WHISKEY CO.

STI L L AU ST IN W H IS K E Y C O .

CH R IS S EAL S ( C E O & C O -F O U N D E R) , JO H N S CH R E P E L ( H E A D D I ST I L L E R) , MARY S ANT O ( TAST I N G RO O M & E VE N TS MANAGER ) , A P RI L RI G G S ( D I G I TA L BRA N D MANAGER )

The Musician, is a stellar product and was made by a production team of total bad-asses that really love what they’re doing and care about every step of the whiskey-making process.

SCHREPEL: I enjoy being hands-on and always learning something to improve in life in general and in my craft. Making whiskey has given me constant satisfaction with always learning new ways to improve inside and out of the distillery. It keeps me on my toes, which I love. If you let up, so does the product, and that’s not an option.

SCHREPEL: Still Austin Whiskey Co. is a one-of-akind place. Everyone that works here all has such a deep passion and love for whiskey and the industry in general. It is rare to find such great people to work with and to work for.

SEALS: I came to love whiskey by drinking it with my dad. It was our way to connect, and a love of it led to an adventure of a lifetime: starting a whiskey distillery together!

SANTO: Still Austin is a blast — I love working here.

We make grain-to-glass whiskey, all on-site here in South Austin. We care about our spirits, our team, our farmers and our community. I’m proud of the juice and our amazing team.

SANTO: I fell in love with whiskey when I worked at a restaurant named Maysville in New York City’s Flatiron District for about five years. This was one of the premier American whiskey bars in the city at the time. Our whole team was obsessed with whiskey education, and we dove right in every day, wanting to learn more and share our passion with our guests.

SEALS: We are primarily a bourbon distillery, and while our bourbon tastes great, there is something deeper that I love: bourbon is more than a drink. It represents who we are as a people. Our actions speak more than anything about who we are. As a product that bears our city’s name on our label, we believe every action we take must reflect the goodness and heart of our people. We love Kentucky’s bourbon and Tennessee’s whiskey. We love the scotches of Scotland and French brandy. And our hope and intention, with all sincerity, is that every action we take and every expression we release stirs in our hearts a deep value for who we are, as Texans and as Austinites, and a pride in what makes us different. We strive to honor the people who make us who we are.

AFM: Tell me about Still Austin Whiskey Co., your whiskeys, what you love about it and what you’re proud of ?

RIGGS: We’re an Austin-born, craft whiskey distillery where every step of the process, aside from the growing of the grains, is done right here in The Yard at St. Elmo. And those grains are grown in Texas, so we keep everything else in-state and as local as possible.

What I love and what I’m proud of are the same: the people behind this brand. Our Straight Bourbon,

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AFM: What were some obstacles you faced? How did you work through them, and how did that affect your relationships with each other?

AFM: How has the Austin community played a role in your business?

RIGGS: Can’t be named “Still Austin” and try to dominate a market other than your own first, so for jumping into my role a year ago, I wanted to really dig into our own backyard and make meaningful connections with Austin consumers. We are a city of passionate people that like to have fun and take having fun pretty seriously. This makes it relatively easy (and fun) to build a brand in this city. On the other end of that, I’m pushing whiskey! Most people are fans — it’s not like trying to get your bestie to buy into a pyramid scheme.

SEALS: Early obstacles included (1) building a distillery in Austin, Texas (it only took 37 months for the project to be approved by the City of Austin), and (2) making the best bourbon (it took a lot of expertise, focus, patience and determination to stick to our vision of 100% Texas-grown grain and handmaking everything from grain to glass). Recently we faced a huge challenge during COVID, as all of our main ways of introducing people to our product were shut down (bars and our tasting room were closed; no events; and no sampling at liquor stores). Thankfully, we had a team with the vision to try something new while staying true to our values. I think it brought us together, because our jobs all had to change (we introduced our bourbon in highly unconventional ways!), but we didn’t have to change our goal.

SEALS: Austinites have embraced us 100% and vice versa. It’s exciting to see the pride that the Austinites have in a bourbon that is handmade here, from grain to glass, with a focus on the highest quality. They like that we use local farmers, local artists (for our label) and support our local community. And they support us back by sharing a special bottle of our bourbon with their friends. We have grown by word-of-mouth and could not have done it without the love of our local community.

RIGGS: It’s a typical start-up, in that every day can be its own unique challenge, and sometimes things are moving at the speed of light, and other times at a glacial pace, and both require trust, compassion, empathy and a helluva sense of humor. Conflict, especially during the ‘Rona, requires an extra layer of all the things listed, plus a lot of Zooms/calls/emails to get on the same page. We work as a team to keep communication lines open and to be honest (and kind) when dealing with each other and tough situations. We have a team that’s still fairly new, and we’re all learning to trust each other.

CHRIS SEALS

SANTO: Still Austin is always intentional about lifting up local businesses and charities. Anytime we can partner with organizations like HAAM, we jump at the opportunity. We want to take care of our neighbors. afm

MARY SANTO

JOHN SCHREPEL

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

WELLNESS AUTHOR

Caroline Betik

MORE THAN A CHECK-UP n Dr. Valluri of Austin Regional Clinic explains the patient-physician relationship.

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D

r. Valluri thinks of her patients as family. With a sharp mind and careful responsibility, she keeps an attitude of doing whatever it takes to keep her patients healthy.

“This is a tough job — it’s not easy,” Valluri says. “It is demanding, but it is so gratifying when I get to see a patient get better from a disease, or if I am able to prevent something big from happening. I am really thankful for the opportunity to be a physician and help people.”

Manshi Valluri Mallepogu is an M.D. of internal medicine at the Quarry Lake location of Austin Regional Clinic. As a primary care physician (PCP), Valluri acts as the first point of care for her patients and an educator who informs people about taking care of their bodies and preventive health care.

Valluri’s relationship she makes with her patients is simply a doctor-to-patient trade-off of health information, diagnoses and prescriptions.

“If you have a primary care physician, they [the patient] share everything with you — the ups and downs, what is going on in their life. And once we develop this relationship, it is easy for physicians to care for patients and easy for patients to visit their PCP,” Valluri says. “The most important thing about primary care is the continuity of care.”

However, according to the American College of Physicians, the rise and use of alternative sources of care, such as walk-in clinics, as well as a decreased/ perceived need for a primary care

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physician, has likely decreased the number of adults who report regularly visiting a primary care physician in recent years.

“The problem is, some people who do not have a need to visit a primary care physician once every three months think they don’t need a PCP, because they are still young and seemingly healthy,” Valluri says. “But I have seen many patients who come in for the first time with one problem, but I always make sure they come back for a physical exam to make sure there are not anymore underlying health problems they may be dealing with.”

A PCP plays a large role in preventing diseases and illnesses from happening in the future, says Valluri.

According to Primary Care Progress, a national non-profit organization that advocates and facilitates the revitalization of primary care in the U.S., most potential health problems are caught during annual checkups, which keeps people out of hospitals when problems are dealt with before they progress.

Additionally, it is reported adults who regularly visit their PCP have 19% lower odds of premature death than those who only seek alternative medical care.

Different from walk-in clinics, which focus on prescribing a solution to the medical attention needed at a specific time or a specialist who only focuses on one area of the body, the relationship a patient makes with their PCP is one that offers health benefits not comparable with the kind of care one would receive from a walk-in clinic.

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

n WELLNESS

IT IS NORMAL FOR PATIENTS TO BE A LITTLE ANXIOUS ON THEIR FIRST VISIT, BECAUSE YOU DON’T KNOW MUCH ABOUT THE DOCTOR AND YOU MAY BE WORRIED ABOUT WHAT THE DOCTOR MIGHT FIND.”

Valluri says PCPs are able to act as a health gatekeeper who keeps an eye on all systems to treat both acute and chronic conditions efficiently and effectively.

“PCPs are better equipped to give a patient the care they need by creating a direct plan according to their past medical history, which helps patients avoid unnecessary testing or doctor’s visits,” Valluri says. “When we send a patient to a specialist, we continue to keep an eye on everything, and we make sure we keep everyone in the loop and always give updates to patients on their health.”

Even if someone is healthy, Valluri says it is important to still attend annual check-ups in order to maintain good health now and in the future.

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To find a PCP, Valluri recommends looking at each potential doctor’s education history, patient reviews and physician’s background, but the best way to find a fit is to visit the clinic.

“It is normal for patients to be a little anxious on their first visit, because you don’t know much about the doctor and you may be worried about what the doctor might find,” Valluri says. “When I see my patients, I usually spend time educating them, and I don’t rush them. I want to give them time to talk so I can understand what’s going on with them, and I don’t waste time or expenses ordering labs or unnecessary tests.”

Usually a first-time check-up will be routine. This involves

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taking vital signs, going through a patient’s medical history, conducting a physical exam and educating patients on the importance of necessary tests, such as mammograms and colon cancer screenings.

“If a patient has a regular followup visit with a PCP, they will be much safer from these cancers than if they were to show up after 30 years never seeing a physician and finding stage three cancer,” Valluri says. “If we find cancer that far along, it’s a lot harder to get rid of and more costly.”

At the end of the day, Valluri says the most rewarding part of her job is when she is able to prevent or manage a disease and ultimately make a difference in her patient’s lives.

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Valluri says she has countless stories to reflect on as she thinks of the difference she makes in her patients lives. For one patient, that difference was as small as a phone call.

“When she came into the office a week later, she had tears in her eyes,” Valluri says.

512-771-2220 CATERING@MAUDIES.COM WWW.MAUDIES.COM Valluri says that the patient, who was extremely concerned about 512-771-2220 CATERING@MAUDIES. her health, said that in 40 years, no other PCP had given her as many updates or phone calls to check on her as Valluri had.

CATERING@MAUDIES.COM WWW.MA Valluri says stories like these, 512-771-2220 getting to see a smile on a patient’s face — that is what keeps her going.

“Even if I were given a million dollars, you cannot buy that kind of happiness,” she says. afm ø 512-771-2220 ø

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WELLNESS AUTHOR

Rachel Cook

MEDITATION AND YOU n How to find personal connection through meditation.

A

s we enter the month of February, it’s common to reflect on love and relationships and hold Valentine’s Day celebrations. It is also often a missed opportunity to reflect on one of the most important relationships in our lives: the one we have with ourselves. Unlike New Year reflections, this one is not about goals or resolutions; it is about cultivating kindness and finding personal connection with oneself through meditation.

Meditation, to put it simply, changes the way we relate to our thoughts and feelings. It is a

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tool that helps people distance themselves from pesky thoughts or feelings they may have, allowing them to think clearly or focus on what they want to. The benefits of meditation are abundant. If practiced daily, meditation can help decrease stress, relieve anxiety, improve sleep, improve the immune system and increase focus. The most common form of meditation is mindfulness, a practice that can be most often found on guided meditation apps.

Getting Started

Meditation comes in many forms. The first distinction is a

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guided or unguided meditation practice. Guided meditations can be particularly helpful to those who are new to meditation, and they are easily accessible with meditation apps, Instagram accounts, YouTube videos and online workout subscriptions. The second distinction is Samatha or Vipassana. Samatha focuses on calming the mind by focusing on breath, mantra, physical objects or physical sensations in the body.

Vipassana focuses on insight or clearing the mind by setting an intention, focusing on the breath, noting sensations, noting thoughts or noting feelings.

Guided Meditations

If you enjoy supporting local Austinites, then check out these meditations on Instagram. Bonus, Gustavo Padron has meditations in Spanish!

• @Atxyogagirl • @Gustavoapadron • @katewaitzkin For those who want free, accessible meditations, look no further than YouTube. Yoga with Adriene has some great meditations in addition to her incredible yoga classes. Plus, she’s from ATX! • Yoga with Adriene • Goodful • Great Meditation For those who want every meditation you could possibly need, an app may be the way to go. Headspace has meditations for children, productivity, sleep, relationships and more.

• Ziva • Headspace • Calm • Ten Percent Happier Meditation For those who need a little movement with your meditation and want the experience of working with a teacher and having a community accompany your practice, a workout subscription with guided meditation classes may be all you need. Both of these subscriptions incorporate Pilates, yoga and meditation into their practices.

• The Pilates Class • Melissa Wood Health

Choosing Your Practice

Each practice has a different purpose, according to Headspace.

Focusing one’s attention helps to keep the mind from wandering.

Scanning the physical sensations of the body helps to sync the mind and body. Noting helps bring awareness to what distracts the mind and gives insight into one’s thought patterns and tendencies.

Visualization is a focus on imagery, such as light filling the body, rather than a focus on breathing. Loving kindness is a focus on positive energy and goodwill to ourselves and others.

Skillful compassion is often

a focus on someone you love.

Resting awareness is a practice in which you intentionally allow the mind to drift and think whatever it wants. And finally, reflection is a practice in which you ask yourself something in the second person such as, “What do you love about yourself ?”

Meditation Duration

Meditation practices can be as short as five minutes or as long as you have time for, but the way in which you benefit is through daily practice. For many, this means meditating in the morning, even if it’s just while the coffee

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is brewing. For others, this could mean whenever you can fit it in — which could even be while dinner is cooking, before turning on a show or even once the kids are asleep. Better yet, try practicing meditation with your kids. And remember that the most stressful, busiest days are the days in which meditation is the most beneficial.

With lots of practice, it is possible to learn your thought tendencies, stay calm during stressful times and develop a more loving relationship with yourself, which will, in turn, result in more positive relationships with others in your life. afm

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

WELLNESS AUTHOR

Debbie Kung, DAOM, L.Ac.

HOW EMOTION CAN AFFECT THE BODY n It’s vital to recognize and foster a harmonious relationship between your body and your emotions in Traditional Chinese Medicine (TCM) — here’s why.

“The most important relationship in your life is the relationship you have with yourself.”

–Diane Von Furstenberg

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O

ur relationship with ourselves stems from recognizing a connection to our physical, mental and emotional state.

Physical ailments can affect our emotional health, just as our emotional state can affect our physical health.

Traditional Chinese Medicine (TCM) practices that we should honor our emotions by allowing, experiencing and feeling our emotions as they happen. This integrated, mind-body approach to health allows us to create a harmonious bond with ourselves, strengthening our inner connection to the mind, body and spirit.

One way to have a harmonious relationship with yourself is to accept and feel all feelings without guilt or repression — the good, the bad and everything in between.

TCM, practiced for over 3,000 years, believes our emotions are narrowed down to five basic feelings. Each of these emotions are associated with a corresponding organ in the body.

When you experience an emotion, the corresponding organ will be affected in either a “deficiency” or an “excess” state — meaning your emotions can directly affect your physical health.

The Five Basic Emotions and their corresponding organs:

• Liver: Stress/Anger • Kidney: Fear • Heart: Joy • Lungs: Sadness/Grief • Spleen: Anxiety/ Worry Organ systems in TCM include the western medical-physiological functions, but they are also part of the integrated, holistic body system. So, the

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n WELLNESS entire mind and body may be evaluated and treated to improve a specific health concern.

Every organ is assigned a certain amount of Qi (energy) to do its daily tasks. If organs like the liver are feeling strained, it will try to borrow Qi from the other nearby organs — causing a domino effect of energy debt. This can lead to the weakening and malfunction of the organs and can impact you both physically and psychologically.

When a patient comes in with physical ailments, TCM practitioners always look at the emotional health as well — for example, if they are grieving, we look into how it affects their skin. As mentioned above, the lungs are tied to grief and sadness, so issues can manifest on the skin. If a patient is anxious, we will look at how this affects their bowel movements and energy level, as the spleen’s functions include sending energy to the limbs and influences bowel movements. If a patient comes in after experiencing an increase in anger and stress, since these emotions are connected with the liver, then we look at how it could be out of balance. Signs showing a liver imbalance like this includes infertility, headaches, dry, red eyes, dizziness, irritation and even numbness, depression and PTSD. By addressing the liver on both a physical and energetic level, this is one way you can bring balance back to the mind and body.

I’ve treated patients who come in with fertility issues, even though their tests and hormone levels seem normal. Controlling stress is a huge factor in how the body can respond to becoming pregnant. If a body is in a constant state of cortisol (the stress hormone) arousal, it can not make a healthy home for a baby to grow.

The liver is also paired with the gallbladder. This union affects our ligaments and tendons — tightening or weakening them which causes strain and pain. That’s why, when you are stressed out, your whole body feels tight.

We’re all human, so it is inevitable to feel these emotions at one time or another. Since it can be difficult to control your emotions, here are a few ways to help combat them altering the body: 1. Acupuncture: Helps to unblock stagnant Qi, allowing for greater blood flow to organs and manages pain.

2. Cupping: The negative suction “pulls and moves” your emotions to the surface and relaxes the fascia and muscle.

3. Guasha: Allows for microcirculation of energy and blood vessels to encourage lymphatic drainage.

4. Herbal remedies: Utilizes nature to heal ourselves. It’s the safe, effective and most potent way to treat most modern diseases.

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5. Nose Breathing: Multiple studies show that breathing through your nose in even, tempered breaths can help to circulate your Qi. 6. Healthy Eating: It’s important to include nutrient-dense, nourishing, cooked (raw foods such as smoothies and salads can be hard on your digestive system) and in-season foods in your daily meals.

7. Resting: Both passive and active rest is vital for restoration. Our bodies are designed to move, rest and recover. Because there is a mind-body connection, resting one part will help reset the other. Emotional drainage happens when we are overloaded with one or more emotions and can not process everything we feel. Our body’s cortisol levels fluctuate according to the emotional and physical demands we place on them. Therefore, resting the mind helps to rest the body.

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8. Sleep: This is when your body can recharge and rejuvenate. It’s crucial to get enough sleep so your body and mind can function at an optimal level.

9. Time in Nature: This activity is scientifically proven to lower your blood pressure and relax the mind.

These TCM modalities can positively affect your emotions, which in turn, affects your body. I consider them a “kind reminder” to return your body to a state of homeostasis, aka balance.

Healing the body is more than just physical. By recognizing and working to improve your relationship with your emotions, you can recover faster and live a more balanced, healthy life.

In addition to emotions, TCM philosophy believes that other elements, such as dietary, environmental, lifestyle and hereditary factors also contribute to the development of imbalances and the body’s ability to heal itself. afm

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

Kung is currently practicing in both Austin, Texas, and New York City.

IG: @kung_acu

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WELLNESS AUTHOR

Jessica Tranchina, PT, DPT

GOOD VIBRATIONS: WHY WE NEED THEM n Whole-body vibration plates need to find their way into your workout and recovery routines — here’s why.

I

n the fitness world, there always seems to be a plethora of new products, tools and must-haves that become popular and then fade away with time. However, the whole-body vibration plate is one tool the fitness community should not leave on the back burner. Whole-Body Vibration (WBV) isn’t just the latest fad at the gym — WBV provides proven health benefits: • Strengthens muscles • Increases bone mass • Increases blood flow • Increases flexibility • Stimulates lymphatic system • Decreases cortisol levels According to Biomedical Health & News, the idea of using vibration for health benefits dates back to ancient Greece, using “body vibration machines as a therapeutic methodology to help soldiers recover from their injuries. They utilized a bow-like wooden instrument and would ‘pluck’ the strings of the bow to allow it to vibrate over soldiers’ wounds.”

Over time, the concept of whole-body vibration transitioned from unproven to serious science when the Russian space program used it to simulate the weight of gravity for cosmonauts who would otherwise lose muscle tissue and bone density while living in microgravity.

While professional athletes have been using

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vibration for years to enhance performance, this therapy is beneficial for anyone at any age who is interested in improving his/her health.

WBV Benefits

1

Stronger Muscles

As you sit or stand (always with knees at least slightly bent) on the vibration plate, your muscles contract and relax 30 times each second. As your body works to regain stability, multiple muscle fibers become engaged in each movement, significantly amplifying the effectiveness of any movement performed on the plate. This is why doing squats on a vibrating plate requires so much more energy than doing them on the ground. To make the most of your time on the WBV plate, consider performing dynamic strength exercises like squats, push-ups, lunges, etc.

The variation applied in different angles enhances the performance of the exercise by activating more muscle fibers which leads to muscle growth and increased muscle density.

2

Lower Blood Pressure

Whole-body vibration has also been shown to reduce arterial stiffness. In each study, the test subjects’ blood pressures were lowered significantly. At least six independent studies

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5

Increase Immunity and Stimulate Lymphatic System

As muscles repeatedly contract and relax, the blood circulation in your body increases.

Increased blood flow makes sure that your muscles are oxygenated which speeds up the recovery process and rejuvenates the body. Improvement in blood circulation also leads to faster metabolic waste removal.

WBV therapy also stimulates the lymphatic system, causing an immune response in the lymph nodes and giving the body better defenses against illness. WBV exercise also causes the lymphatic system to drain more efficiently, getting trapped fats and toxins on their way out of the body through the natural filters of the circulatory system. This is especially important for the aging body where lymph health is more vital to overall health.

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While cortisol, a stress hormone released by the adrenal glands, is important for helping your body deal with stressful situations, when cortisol levels are too high for too long, this hormone can hurt you more than it helps. When cortisol levels remain high over an extended period of time, they can cause weight gain and high blood pressure, disrupt sleep, negatively impact mood, reduce your energy levels and contribute to diabetes. Studies have even shown that WBV can significantly lower cortisol levels in as little as five minutes.

The whole-body vibration plate can serve as a great warm-up or cool-down from activity or simply as a supplement to your regular exercise and recovery regimen — many fitness and wellness facilities use this tool for both recovery and performance.

At Generator Athlete Lab, we recommend a 5- to 7-minute dynamic movement routine either prior to vigorous exercise or 7 to 15 minutes performed after the recovery protocol to flush the lymphatic system and help improve bone mineral density. For your next workout, give WBV a try! afm

published within the past 10 years have documented the link between whole-body vibration and lowered blood pressure.

3

Stronger Bone Density

WBV performed three times per week for 15 minutes has been shown to improve bone density, providing a drug-free alternative to osteoporosis prevention, management and improvement. According to the U.S. National Library of Medicine, “WBV is an effective method to improve lumbar spine BMD (bone mineral density) in postmenopausal and older women and to enhance femoral neck BMD in postmenopausal women younger than 65 years.”

4

Lower Cortisol Levels

Better Balance, Flexibility, Coordination

During traditional exercise, muscles contract one to two times per second as opposed to 30 contractions per second while using a vibration machine. Standing, or better yet, performing exercises on the vibration plate engages your core and hip flexors to stabilize your body. This makes your body work harder and eventually the muscles around the joints grow stronger. Over time, you’ll notice that your balance, coordination, posture and flexibility have improved.

Jessica Tranchina, PT, DPT, is a co-founder of Generator Athlete Lab and has been an athlete her whole life. As the creator of the Generator Method, Tranchina works to help guide others to better performance and recovery and is passionate about bringing the active community of Austin together from all fitness levels and athletic backgrounds. NASM-CPT, A.R.T certified provider, CKTP.

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FITNESS AUTHOR

Caroline Betik

WIN YOUR WORKOUT n How gamification can play into, and possibly enhance, your next workout.

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s I was handed a small, festively wrapped box from under the Christmas tree, I was immediately curious as to what it could be. When I unwrapped the little box, I was intrigued by what my sister had gotten me for Christmas: the new Amazon Halo band.

While I examined the foreign object, my sister showed me a video that explained all the specs of the band. From a live heart rate monitor and sleep tracker to a 3D-image body scanner and microphone that claims to analyze your tone to show you how you sound to others, there was plenty of

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reason for me to be both skeptical and fascinated. Regardless, I decided to try it out.

The band is one among many new technologies which contribute to a recent mode of staying active and healthy living — gamification.

Gamification has been widely defined as a way to integrate game mechanics into everyday activities and, in this case, exercise in order to motivate, improve engagement or push through a workout.

Similar to gadgets including Fitbit and Apple Watch, the Halo fitness tracker rewards points when you are active and removes points when you have been sedentary for a given amount of

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time. The Halo automatically sets a goal of achieving 150 points per week in order to reach physical activity recommendations informed by the World Health Organization and Centers for Disease Control and Prevention.

However, wearable technologies only skim the surface of the concept of gamification.

Gamification is used in various environments and techniques to improve people on both sides of the spectrum. From college and professional athletes to people who are looking to start pursuing an active lifestyle, gamification has been successfully integrated into the world of fitness.

IN OUR RATHER SEDENTARY SOCIETY, I THINK IT IS A REALLY GOOD THING THAT CAN HELP DEEPEN THE AWARENESS OF WHAT THEY ARE DOING IN ORDER TO STAY ACTIVE.”

“Technology is being used in a way that has never been used before to the benefits of athletes.

Virtual reality is one example,” says Timothy Zeddies, Ph.D., a local psychologist who specializes in sports psychology at Central Austin Psychology Group. “And I can envision that virtual reality technology is going to be enhanced even more at some point and be used as a way of helping people improve various aspects of their health.”

According to ResearchGate, in a case study of virtual reality among American football training, a user evaluation was conducted over a three-day training session,

where the goal was to focus on each subject’s ability to make pre-snap reads and correctly identify the best receiver to throw the ball to in 10 different trial plays. The results showed an overall average of 30% improvement over all subjects.

VR is only one example. Proving to be an adequate training regimen for athletes who play football and other sports, many apps are now even being used to gamify workouts in different ways.

Among everyday use, fitness apps such as Strava, MyFitnessPal and Nike Training Club offer ways for users to track exercise by competing with friends, people in your neighborhood or even yourself

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as you achieve personal goals.

These gamified fitness platforms allow for healthy competition among peers and even help establish fitness communities around your city.

However, Zeddies says these technologies should only be used as an aid to building connectedness rather than as a supplement.

“The reason many box gyms in Austin are so popular is that they give the members who go there a very powerful sense of community,” Zeddies says. “Allison Belger wrote a book called ‘The Power of Community,’ where she explained how CrossFit communities function in a way like

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

n FITNESS a church, in that they inspire their members and provide a way to connect other people while going through a mutual experience of suffering.”

Companies such as OrangeTheory, F45 and Peloton also claim to build this community for their participants while using the concept of gamification in their classes in order to motivate and engage their participants.

Using class ranking systems or heart rate monitors, many of these classes hold participants accountable to themselves and each other as a way to help everyone get the most out of their workouts.

For others who prefer to work out alone, fitness equipment companies have also dipped their toes into the gamification market by using apps that connect one’s phone with a product to help keep users engaged during the workout.

Stealth, for example, is an interactive core workout tool that uses games on one’s phone (within the corresponding app) to create a more effective, engaging and entertaining core workout than a static plank. Using your core as the controller of the game, users can capture targets, go down paths filled with obstacles and complete mazes.

However, like most workout machines, this mode of gamification may also be a deterrent for people who do not use

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it properly or for users who tend to lose focus on their exercise form, Zeddies says.

“Focus is one of the most important mental skills that can be learned, and what commonly happens is, as fatigue increases, focus decreases, and so it is important for athletes to know how to prevent that from happening as their fatigue sets in so their performance doesn’t suffer as much,” Zeddies says. “A concept that comes to mind is one of mindfulness — in other words,

FOCUS IS ONE OF THE MOST IMPORTANT MENTAL SKILLS THAT CAN BE LEARNED, AND WHAT COMMONLY HAPPENS IS, AS FATIGUE INCREASES, FOCUS DECREASES, AND SO IT IS IMPORTANT FOR ATHLETES TO KNOW HOW TO PREVENT THAT FROM HAPPENING AS THEIR FATIGUE SETS IN SO THEIR PERFORMANCE DOESN’T SUFFER AS MUCH.”

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being present as much as possible in the here and now as a way of enhancing your experience.”

Zeddies says devices such as exercise monitors (such as the Halo band) may help do just that.

“These trackers hone users in at the moment and [help them] be more self aware of the degree to which they are moving or not,” Zeddies says. “In our rather sedentary society, I think it is a really good thing that can help deepen the awareness of what they are doing in order to stay active.” afm

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512 -494-4 8 00 AU S T I N F I T M AG A Z I N E

FITNESS AUTHOR

Monica Brant

KICK MO’S BUTT

at Knockout Kickboxing

n This month, Brant

ventured over to West Sixth to visit local favorite, Knockout, for a butt-kicking workout.

W

hen AFM assigned Knockout Kickboxing for my February KMB feature, I immediately contacted a good friend and kickboxing coach, Jason Echols of Echols Fitness here in San Antonio, and asked if he would put me through a couple sessions to get me ready for my upcoming KMB workout. It had been at least a year since I did any kickboxing, and by practicing prior, I was hoping to activate my mind to kickboxing’s unique muscle responses. After all, the trainers/ coaches I work with for KMB are asked to literally “kick my butt,” and it’s my goal to be as ready as possible each time for the attack.

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Finding Knockout’s location was super simple; my GPS took me directly to the location located off West Sixth. Thankfully, long gone are the old “Thomas Guide: Road Atlas” books, which I had back in the day when I first moved to Austin and had to learn my way around.

Melissa, the owner, was friendly and welcoming and introduced me to Coach Brandon who would be leading me through one of his sessions. We went straight away to the studio, which was dark but lit well enough for the workout — however, not for photography (good thing AFM photographer Brian Fitzsimmons brought his extra lights!). On the ceiling of the studio were multicolored lights, and the room was filled with a few rows of boxing bags, creating a new, fun fitness ambiance compared to traditional fluorescent lights.

Brandon dressed my hands with easy-to-slip-on, protective hand/ wrist gear and explained how the warm-up would happen while he cranked up some energizing tunes from his laptop in the back of the studio.

Coach Brandon’s warm-up was right to the point with an engaging, full-body routine that would create warm joints and focus. After the warm-up, Brandon helped me complete my hand gear with Knockout’s provided, white boxing gloves and I felt READY! Since I had not used a hanging, heavy bag before, I was looking forward to trying one. I’ve only had private kickboxing sessions (both in LA back in the early 2000s as well as a bit in San Antonio at Echol’s Fitness) where the instructors hold pads, so I was excited for a new challenge.

Brandon demonstrated the movements next to me that I would need to follow and shared how

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n FITNESS

the kickboxing workout would proceed. I am a very visual learner, so it was greatly helpful to watch him go through the movements first and, since there are plenty of heavy bags, I could imitate him on mine.

As the session went along and Brandon could see I was able to keep up, he added more movements and extended patterns. I felt he was cautious, yet ready, to push where he could based off my reactions.

I believe I only asked for a short breather two times — this workout definitely raised my heart rate.

As the workout came to an end, my shoulders were burning in all the right places, my legs felt worked and my brain was a bit weary from the jolt of work/ memory it took to keep up with the movements. We closed the workout with a short but effective ab routine and one more giant round of a quick series between punches and kicks that felt like a full-body burn and memory game as he added

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more each round. We wrapped up on a great note and, as the next class was piling in, I could feel their excitement and enthusiasm.

After the session, I had the opportunity to visit with Melissa, Brandon and Gracie and enjoyed a little social, decompressed moment. I left feeling amazing and tired, yet energized and looking forward to another time to hopefully return and get my butt kicked again!

Funny how we athletes look forward to that — until next month!

Stay fit, love life and God bless ! afm

Monica Brant | IFBB Fitness Olympia & International Fitness Cover Model To contact Monica Brant, find her on the following social media platforms: FB: @MonicaBrantFanPage | IG: @OfficialMonicaBrant Official site: www.monicabrant.com (currently under construction)/www.themonicabrantshow.com

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FITNESS AUTHOR

Jason Boydston

BONDING ON THE GREEN n Golf has always been an ideal sport for building relationships. If you’re looking to do just that, here are some tips on how to get started.

A

s COVID-19 has hindered in-person functions and made it difficult to find ways to connect, the game of golf continues to be a great way to spend quality time with others outside.

Working at a golf course, I see firsthand the ways that golf can help people connect with others on a daily basis. Whether you’re looking for a competitive challenge to share with a group of friends, wanting to spend a leisurely day outside with the family or planning a fun daytime date with your significant other, the game is perfect for every occasion.

Wanting to build relationships on the green? Here are some tips for using golf as a way to create connections and forge lasting memories with others.

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Adapt the Game for All Skill Levels

Connecting with Colleagues

Ditch the Distractions

Don’t Forget the 19th Hole

The greatest thing about golf is that you don’t have to be a pro to enjoy a day on the course. In fact, I am a true believer that having golfers of all skill levels can make a round even more fun and engaging.

There are several ways to make the game less competitive and more collaborative for families and friend groups. For example, one of my favorite ways to adapt the game is to use a scramblestyle format. All players hit a tee shot on each hole, then everyone plays from the best shot selected on each consecutive stroke until the ball is holed. All players are able contribute to the score of the hole rather than the score of each individual/themselves. Not only does this format help the group to golf as a unit, but it also helps to build confidence in lessexperienced players.

With today’s never-ending cycle of distractions and digital notifications, one of my biggest tips for building bonds on the course is to leave your devices in the car.

Once you’re on the course and immersed in nature and the sport, it provides the perfect opportunity to truly enjoy the company and conversation of your fellow golfers. This rare opportunity to disconnect, relax and enjoy your natural surroundings makes the game an ideal way to re-energize and destress while spending quality time with others.

At some golf courses, golf carts are equipped with state-of-theart GPS devices that provide high-definition hole overviews, graphical interface of each hole and two-way communication with a clubhouse — so you won’t need your smartphone.

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Golf has a reputation of being an activity where business professionals can negotiate a deal or secure high-profile business contracts. Although golf is not always the magic ticket to a major business deal, there is credence to the game serving as a tool for bonding with colleagues, networking and building lasting professional connections. With many companies planning to work remotely well into 2021, golf is a tried-and-true way to encourage team-building and help colleagues to become reacquainted with one another.

Personally, I’ve seen several fun and interactive team-building outings on the course, ranging from speed golf and shootouts to organizations developing a list of conversation-starter topics for groups to discuss at each hole.

After a fun day on the green, it’s important to make time for the most important part of the day, the 19th hole, where you can relax and enjoy the company of your fellow golfers. With more than a decade working in the golf industry, I can attest to the many unforgettable memories shared with my friends, family, peers and colleagues over an ice-cold beverage and delicious meal. afm

Jason Boydston is the head golf professional at Wolfdancer Golf Club at Hyatt Regency Lost Pines Resort & Spa. With more than 12 years working in the industry, he has worked at golf courses throughout Texas.

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

FITNESS AUTHOR

Monica Hand

FEBRUARY FIT DATES n A few fun, active date ideas around the Austin area for you and your S.O.

I

t’s that time of year again — love is in the air and everyone is rushing to find the perfect date spot to celebrate Valentine’s Day with their significant other. Since things are already a little different this year in terms of pandemicfriendly options, why not try out something different? Here are a few ideas from AFM to shake things up and create a memorable, active date night for you and your special someone.

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TA KE A DAN C IN G C O UR SE WIT H AUST IN UP T OWN DANCE At Austin Uptown Dance, you can choose from several different courses, depending on your ideal dance. There’s salsa and swing — and you two can even take personal, private lessons with an instructor. Whether you’re hoping to learn a dance routine for a big event like a wedding (winky face), to impress your friends or simply to have a sweet pastime that includes being in each other’s arms, ballroom dancing is a great and graceful start.

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PHOTO COURTESY OF AUSTIN UPTOWN DANCE

R UN T H E ASC EN SIO N SE T O N MAR AT HO N C O MIN G UP IN APRI L Even if you both don’t feel quite ready for a full marathon, there are also other distances offered, including a half marathon and 5k! Training together can add a healthy dose of competition into your dynamic — try competing for the most miles in a week or the fastest pace. If you’re just looking to train together (without the competition), head over to one of Austin’s many scenic trails to bond over the sweat and miles ahead.

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n FITNESS TA KE A YO G A C LAS S O R T RY IT AT- H O M E W IT H A YO G A W IT H A DRI E N E V ID E O Yoga is a deeply personal activity, as one connects their breath to movement and mind to body — but that doesn’t mean it can’t be shared with a partner. There are plenty of yoga studios around Austin, some with a more traditional focus and others with a modern take that incorporates weights or music. Try them out and see what you both enjoy the most. Or, if you’d rather stay home, find a video from local YouTube star Adriene Mishler.

No matter how you two choose to practice, becoming more connected with yourself can, in turn, open you up to connect with others, i.e. your significant other. So, after a long day of work, slow things down and bring yourself back to center so that you both can connect sans the anxieties and pressures of life.

G E T IN A R O UN D O F G OLF ( O R MIN I G O LF ) Golf can be the perfect couple’s sport.

It’s a great time for chatting, playing a little competitive spirit, and it’s in the setting of a beautiful green space.

There are several courses around Austin to choose from, depending on what sort of scenery you’re hoping for, as well as difficulty and overall price range. If you have a good chunk of time to set aside, go ahead and book 18 holes, or if you’d rather keep it casual, look into Topgolf for a simulated experience, or throw it back to Peter Pan and spend the day at the retro, BYOB putt-putt course.

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TA K E A N IN T R O T O C LIMBIN G C O UR SE With the newest fitness craze, bouldering and climbing gyms have popped up all over town. This total-body workout is a great way to challenge yourself as an individual while also supporting your partner in their attempts. You can find climbing 101 courses at most gyms and several companies that will take you out to locations to get you on real rock. Many of the initial practices and lessons involve trust and communication — perfect for any couple looking to build on their current relationship. It’s a no-brainer activity to help strengthen your bond and push you out of your comfort zone.

PHOTO COURTESY OF RO FITNESS

Every year around spring, the Texas Crew holds a 2000-meter race.

Even though this year has changed things up a bit, Ro Fitness is still hosting the annual 2000-meter race in small heats at its Tarrytown location. Every year, the event draws people from all ages and fitness levels — so it’s a perfect time to try out a low-impact, rowing workout with an added competitive motivation. Training takes place at both the Tarrytown and Downtown locations. Make it a date and after training at the Downtown location, you can stop by at the neighboring Alta’s Café for a beer and view of Lady Bird Lake.

PHOTO BY BROOK ANDERSON

TRA I N AT RO F I T NE S S F OR TH E U P CO M ING 2 00 0- M E TE R RAC E

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AMBASSADOR’S CORNER AUTHOR

Jason Bourgeois

AMBASSADOR’S Corner VBODIES + RESTORE RECAP n February’s fitness and recovery

rundown with Jason Bourgeois.

H

THE WORKOUT: My 60-minute VBodies Powerformer Experience

ello AFM, and welcome back to the Ambassador’s Corner.

We are coming to you with another review highlighting a couple of Austin’s best and brightest health and wellness professionals and continuing our aim to broadcast Austin’s mecca of training and recovery options available for you to elevate your performance to the next level.

If you recall from our January review, for each workout and recovery session completed, we are highlighting Central Texas Food Bank to support their efforts to respond to the ongoing presence of food insecurity in Austin. We are grateful for your donations to help feed our community, and every dollar counts as we work to increase food access to those who are in need.

FEBRUARY 2021

Alright, alright, alright! If you are seeking a full-body, shake-worthy workout guaranteed to make you sweat, then get over to VBodies — stat. This truly is Pilates, fitness and rehabilitation for everyone. No matter your skill, strength, stamina or injury, VBodies is a worthy home for all of your training and recovery needs and more. Regardless of one’s training goal — whether it’s developing speed, endurance, power or flexibility — the common denominator for all of us is either limited or propelled by our success in learning to control our core muscles. Think of your core muscles as some of the most important sections of your body. Strengthening one’s core helps with balance, agility and more. These are part of your postural muscles, positioned deep within your abdomen, pelvis and back.

A huge shout-out and thank you to owner and Coach Mary Flache and her 5:40 p.m. Powerformer class that welcomed me into a Pilates session like I have never

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The Rundown:  VBodies is located off of Airport Blvd, just a block away from the Mueller development and a couple miles away from downtown.  Owner and Coach Mary Flache and her team of coaches are licensed, certified and degree-accredited professionals.  Class offerings: Morning and evening sessions, personal training, virtual training sessions.

• Group classes are scalable for all fitness levels.  Pricing • All purchases are made online, and you can choose the training package that best fits you.

VBodies COVID-19 Considerations:  Coach Mary’s intentionality in spacing each Powerformer aligns with COVID-19 protocols, and our class size was less than eight trainees.  Mary utilizes a disinfectant fogger throughout the day.  Antibacterial spray bottles and wipes are kept at each station and sanitized following each use.  Mary utilizes a disinfectant fogger throughout the day.  Also, equipment is sterilized with a handheld UV light sterilizer.

Jason’s Chosen Nonprofit: Central Texas Food Bank Click here to donate!

 Masks were worn throughout the duration class.

experienced before. I can say that, because I have some knowledge of reformers, and incorporating Pilates into past workouts gave me comfort in acclimating to the Powerformer (Pilates reformer + weight-stack machine) but was wise to respect the amount of resistance the Powerformer is capable of producing.

We’ll just say I was enlightened. Words will not do it justice; go and take a Powerformer for a ride to feel all of the feels as I did … all of them, and you will be better for it.

What I liked: First and foremost, the class camaraderie. And Mary’s coaching cues are top notch. Listen, I hurt so good (once again), and for these reasons. Mary delivers cues that allow you to systematically ignite all the muscles of your core. Sounds great, right? Well, it’s humbling, and I was drenched in sweat 10 minutes into the initial activation, and I developed shaky legs about 20 minutes into the fun. Mary took us through a methodical, full-body session that flowed as we worked with varying levels of resistance, range of motion and

isometric holds. All our muscles were targeted, even the ones I didn’t know existed (oh, but I felt them).

What I learned: The Powerformer is a more than worthy adversary of all feats of strength. Folks, it is intense in all the right ways. It is modifiable for your needs, and at the completion of my workout, I felt rejuvenated. Sure, I waddled out of the studio, but completing a full-body workout while promoting spinal decompression was an unexpected and pleasant surprise that will keep me coming back for more.

Circuit The leg press was the exercise I found most challenging, especially completing a set of 10 of these with my heels raised, ankles together and knees together, followed by half pulses (thanks, Mary!).

Also, our set of V-ups with an overhead pull is one I’ll remember for a while. The benefits from this experience was well worth the fight. I got my sweat on, I got my stretch on and I challenged my strength in more ways than I could ever imagine.

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n A M BAS SA DO R’ S C O R NE R THE RECOVERY: Restore Hyper Wellness and Cryotherapy

This month, I chose to reset my body and recharge for my next workout at Restore Cryotherapy with store manager Dustin Young.

Think professional sports, athletic training lab merged with a five-star resort and spa, and that is how I am setting the stage for this first-class hyper wellness and recovery endeavor.

Folks, this operation is clean, and they take their recovery seriously!

Following a quick orientation to the facility, Dustin walked me through a few of their offerings from compression sleeves, IV therapy, infrared sauna and hyperbaric oxygen therapy to name just a few. All were enticing — but I held out for the cryotherapy.

I EXPERIENCED A FULLY ENCLOSED CRYOTHERAPY SESSION, WHERE THE AIR TEMPERATURE REACHED -202 DEGREES FAHRENHEIT. THIS WAS THREE MINUTES IN DURATION AND, WOW, IT WAS A TREAT.”

Cryotherapy

I experienced a fully enclosed cryotherapy session, where the air temperature reached -202 degrees Fahrenheit. This was three minutes in duration and, wow, it was a treat. Also, the cryotherapy chamber is equipped with surround sound, and per Dustin’s recommendation, we went with an upbeat track (great call).

Cryotherapy is another option to supplement our recovery process, and a couple of benefits include reduction of pain and inflammation and an increased release of endorphins. The majority of my day followed my cryotherapy session, and afterward, my body felt like it does whenever you wake from a perfect night of sleep. I was alert, refreshed, there was a bounce in my step and I was ready to work.

I felt brand new, and I’m thinking this needs to become a regular part of my recovery regimen to reset for future training sessions and take

FEBRUARY 2021

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on the everyday grind.

Photobiomodulation Therapy

AKA near-infrared light (NIR) … yup, I Googled it! I’ll be honest, I didn’t know this form of therapy existed, and Dustin put me on to it (thanks, Dustin). NIR utilizes infrared wavelengths to reduce inflammation and pain on a cellular level. Plus, it warmed me up. My NIR session lasted about 10 minutes, and it absolutely was a zen experience. It’s my understanding that regularly undergoing NIR sessions provides the best results — so I guess I’ll just keep coming back.

Overall

Restore is all about hyper wellness being accessible to our community. The list of services offered is jaw-dropping. All staff and customers wear masks throughout the duration of their visit, and this is a world-class recovery lounge that you deserve, and your body will thank you for this treat. With locations in South, Central and Northwest Austin, as well as online scheduling and a wealth of services, Restore is going above and beyond to make the experience available.

Shout-out to AFM, VBodies and Restore Cryotherapy! Thanks for supporting the health and hyper wellness of our community! afm

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

CALENDAR F E B R UA RY 2 0 2 1

Submit your event online at austinfitmagazine.com

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

PHOTO COURTESY OF GIRL DAY

GIRL DAY STEM FESTIVAL Austin, TX FEB R UA RY 20 – M AR CH 1

F EBRUARY 1

FE BR UA RY 4

F E BR UA RY 4

Cooking Class - Homemade Pasta and Salad Pairing

Edward Carey - The Swallowed Man

Art + Music Nights @ The Cathedral

Join Chef Aaron in his home for an all-inclusive course in making your own pasta. Aaron is a chemical engineer turned chef after graduating from Le Cordon Bleu. In this hands-on class, you’ll learn to make tagliatelle and capellini, pair it with a seasonal salad and finish off the meal with a refreshing olive oil gelato using ingredients from Chef Aaron’s garden. The class is 2.5 hours for $95. Visit the website for more information and additional dates.

FEBRUARY 2021

In his retelling of the classic tale, “Pinocchio,” Edward Carey transports his readers into a world on par with Gregory Maguire, Neil Gaiman and Tim Burton. Book People is hosting a virtual event where readers can experience the story of “The Swallowed Man” through the lens of the author himself.

This is a free, virtual event, and the book is available for purchase. Click on the link to register.

Gather friends and join other Austinites for music and art at The Cathedral on Thursday nights from 7 p.m. to 9 p.m.

Sip on margaritas provided by Dulce Vida Tequila, listen to live music and view local art by atxGALS available for purchase. Tickets are available for purchase using the link and are sold by groups of 2-6 people.

F E BR UA RY 4 - M A R C H 11

iPhoneography Continued

The Contemporary Austin is hosting a six-session class exploring phone photography and in-app editing.

This virtual class is taught by Cassy Weyandt at limited capacity to ensure individual attention. The class is priced at $84 for the public and $76 for

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members. Click on the link for more information and registration.

the website for more dates and how to register.

FEB RUARY 5

FE B R UA RY 19 - 2 3

Austin Poetry Slam

OUTsider Fest

Whether you’re a poet or you just have a free Tuesday night, Austin Poetry Slam is fun for everyone. The poetry starts at 7:30 p.m. at the Spider House Ballroom and features 13 talented poets. Seriously, you’ll be shocked you only paid $5 to get in. Visit the link to register as a poet or for more information about the slam.

FEB RUARY 6

Grilling Class- Ultimate Texas BBQ

Cook with Chef Kareem in his home and learn how to create a classic Texas barbeque. In this three-hour class, you’ll learn to season, trim and smoke a brisket, make your own pickles, cook green chili macaroni and cheese and whip up a creamy banana pudding from scratch. Tickets are priced at $109 per person and are all-inclusive. Check out the website for more info including dates and how to register.

FEB RUARY 12

Fredericksburg Valentine’s Weekend and Hot Air Balloon Festival

Celebrate Valentine’s Day in Fredericksburg, Texas, for the Hot Air Balloon Festival. VIP tickets will include a hot air balloon or helicopter ride, champagne, rosé and unlimited oysters all weekend. This is a family-friendly and pet-friendly event featuring live music, local vendors and a fireworks show. Check out the link for tickets soon, as the event will be capped at a limited capacity.

FEB RUARY 13

Cooking Class - Seasonal Asian Fare Chef Danushka has been a contestant on “Chopped” and “Cutthroat Kitchen” and was a finalist on “Food Network Star” and “The Comeback Kitchen.”

For the menu, Chef Danushka will teach you to prepare chicken wonton soup, stir-fried pork, scallion rice cakes and tempura bananas with chocolate sauce. In addition to the new recipes, you’ll learn to master essential knife skills and decoratively plate your food.

Tickets are priced at $99 per person, and you can choose to take the class at the chef’s home or your own. Visit

This year’s OUTsider festival theme is 2021: Future in Flux, encapsulating the sheer uncertainty of our times. The festival is a “progressive, anti-racist, oddball queertopia” for queer artists to express themselves and explore “out-of-the-box film, dance, theater, performance art, music, writing and visual art.”

FE B R UA RY 2 0 - M A R C H 1

AUSTIN’S ELITE HIIT TRAINING

Girl Day STEM Festival

Girl Day at UT Austin will be held virtually this year. Presented by Women in Engineering, Girl Day offers elementary and middle school students a chance to explore science, technology, engineering and math activities with the guidance of volunteer scientists and engineers.

Both boys and girls are welcome! The event is free to attend, and all students must have an adult chaperone present.

Check out the link to register.

FE B R UA RY 2 0

PROGRAMMED FOR RESULTS

Sarah J. Maas - A Court of Silver Flames

Sarah J. Maas is a #1 New York Times and international best-selling author.

She is well-known for “A Court of Thorns and Roses” series, “Throne of Glass” series and, most recently, “Crescent City.” For those familiar with “A Court of Thorns and Roses,” her new book, “A Court of Silver Flames,” delves into the story of Nesta Archeron and Cassian. Tickets to the event are $33 plus additional fees and include a link to the event and an unsigned copy of the book. Check the link for more info!

ONE WORKOUT AND YOU’LL BE HOOKED. WE GUARANTEE IT!

MA R C H 31 - M AY 19

Magnificent Acrylics

The Contemporary Austin is hosting eight online sessions in acrylic painting taught by Phillip Wade. Students will learn to build layers of textures and washes and use acrylic for “rapid, expressive effects and impressionistic results” as well as to “mimic pastel and watercolor.” Paintings will include landscape, still life and abstract paintings. This is a class for adults and is priced at $195 for members.

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NEW LOCATIONS COMING TO

THE GROVE (Central ATX) + ROUND ROCK SPRING/SUMMER 2021

BOOK A FREE WORKOUT TODAY!

[512] 969-8121 www.REGYMENFITNESS.com/AUSTIN AU S T I N F I T M AG A Z I N E

CALENDAR F E B R U A R Y– M A R C H 2 0 2 1

Submit your event online at austinfitmagazine.com

Rides & Races PHOTO COURTESY OF THE CHOCOHOLIC FROLIC RUN

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

F E B R UA R Y 1 3

Cupid’s Chase 5K Austin, TX

F E B R UA R Y 1 3

Cupid’s Chase 5K San Antonio, TX F E B R UA R Y 1 3

Rocky 50

Huntsville, TX

CHOCOHOLIC FROLIC

F E B R UA R Y 1 4

San Antonio, TX FEB R UA RY 28

Austin Marathon, Half Marathon & 5K Austin, TX

F E B R UA R Y 1 8 - 2 1

Jackalope Jam Trail Run Cat Spring, TX

FEBRUARY F E B R UA R Y 6

The Katy Half Marathon Katy, TX

F E B R UA R Y 6 - 7

Rocky Raccoon 100 Miler Huntsville, TX

F E B R UA R Y 7

Natural Bridge Caverns Trail Runs

F E B R UA R Y 7

F E B R UA R Y 1 9 - 2 0

San Marcos Half Marathon

Race for Hope

F E B R UA R Y 1 3

F E B R UA R Y 2 0

Surfside Beach Full & Half Marathon

Graeme’s Run

San Marcos, TX

Surfside Beach, TX

Katy, TX

F E B R UA R Y 1 3

Cupid’s Undie Run Austin, TX

San Antonio, TX

FEBRUARY 2021

Lufkin, TX

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Due to COVID-19, some of these rides and races have limited space.

F E B R UA R Y 2 0

MARCH 6

MARCH 20-21

The Aurora 10/20/30

LIFE is Good 5K & 10K

Spartan Race San Antonio

F E B R UA R Y 2 0 - M A R C H 6

MARCH 6

MARCH 20

Steps For Students 5K

Providence Catholic School 5K

San Felipe Shootout

F E B R UA R Y 2 1

MARCH 6

MARCH 20

Galveston Marathon & Half Marathon

School Fuel Fill the Sack 5K & Kids Fun Run

The Color Run Dallas

F E B R UA R Y 2 1

MARCH 6

Happy Trails Trail Race

Big Easy Crawfish Boil One Mile, 5K & 10K

Vanderpool, TX

Houston, TX

Galveston, TX

Dripping Springs, TX F E B R UA R Y 2 7

Jail Break Run Half Marathon & 5K Baytown, TX

F E B R UA R Y 2 7

Diploma Dash 5K San Antonio, TX F E B R UA R Y 2 7

The Border to Badlands Ultra Comstock, TX

F E B R UA R Y 2 8

The Maze 30K/10K Austin, TX

F E B R UA R Y 2 8

Chocoholic Frolic San Antonio, TX F E B R UA R Y 2 8

Helotes Relays Half Marathon & 5K

Selma, TX

San Antonio, TX

San Marcos, TX

Corpus Christi, TX MARCH 7

MARCH 6

The Woodlands Marathon The Woodlands, TX MARCH 6

Wicked Wine Run Austin

Plano, TX

Dallas, TX

MARCH 21

Wanderlust Run

Run the Alamo

Fredericksburg, TX

San Antonio, TX

MARCH 21

MARCH 12-14

Pearland Half Marathon

J&J Race & Trail

Pearland, TX

Rocksprings, TX

MARCH 27

MARCH 13

Dash Down Greenville 5K Dallas, TX

Dash to the VTO San Antonio, TX MARCH 27

MARCH 13

PurpleStride Austin Austin, TX

Miles for Migraine - Houston Houston, TX

MARCH 27-28

MARCH 13

MARCH 14

Deafinitely Not Different 5K Race and Fun Run

Miles for Migraine - Dallas

Goodwill Run

MARCH

Dallas, TX

MARCH 20

MARCH 7

Lucky Charm 5K

Sealy, TX

MARCH 20

Little Elm, TX

Helotes, TX

Boerne, TX

The Southwest 100 Fort Davis, TX

Katy, TX

MARCH 28

Luck of the Irish 5K The Colony, TX

The Tangle 30K / 10K Johnson City, TX

MARCH 19-21

Seabrook Lucky Trail Marathon Seabrook, TX

Spicewood, TX

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

INTRODUCING

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

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