Austin Fit Magazine January 2021: The Inspiration Issue

JAN 2021

Fighting

for a Second Chance KICK MO’S BUTT IS BACK!

BREAKING SAD

(STANDARD AMERICAN DIET)

ATHLETE SPOTLIGHT:

DAVID GARZA

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

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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

From the Director In recent editions of our January issue, AFM has covered the latest tech, throwbacks, detoxing and more, including awesome articles on conquering resolutions (because let’s face it, those things can be incredibly hard to complete and we all need some guidance), but it’s been a while since we’ve had an Inspiration issue in the month of January. With all of the craziness this last year has bestowed upon the world, we thought this theme was a perfect fit for January 2021.

In this month’s cover story, Austin local Tony Trevino shares his struggles battling addiction and how fitness training — particularly MMA — has helped to keep him grounded and, most of all, motivated throughout his recovery. Not only is Trevino candid about his journey, but he also shares his plans to help others struggling with addiction through MMA — paying it forward in the Austin community. Check out his amazing story on page 30.

Also in this issue, you’ll find a few other inspiring stories: the power of having an accountability partner, why you need a sprinkle of motivation to fuel your inspiration, an Athlete’s Spotlight on one of Austin’s most inspiring cycling instructors, David Garza, and plenty more.

In addition to these #inspo pieces, we are also bringing back an AFM-favorite feature: Kick Mo’s Butt (featuring fitness rockstar Monica Brant), and we’re also introducing AFM’s new Ambassador Program, where our ambassadors will be venturing around Austin’s fitness community to try out and highlight popular fitness classes, gyms and recovery technology.

From knowing Trevino’s journey to meeting musicfueled Garza, I hope you will find as much inspiration in these stories as I have.

Cheers to 2021!

IT SEEMS LIKE EVERYONE IN THE WORLD HAS BEEN TALKING ABOUT 2021.

F

irst, Happy New Year! Like you, I’ve been looking forward to this year, too. 2020 may have left us dragging our feet and dreaming about the future — but January brings a fresh start.

For months, people have been longing for 2021 and its endless possibilities; everything they’re going to do when they get vaccinated; how excited they are to be able to walk past a group of people without being trailed by anxiety or fear; the possibility of experiencing Austin’s live music scene again (this is what I’m most excited about — more specifically, ACL 2021).

JANUARY 2021

Keep Austin Fit,

Emily Effren

DIRECTOR OF CONTENT

P.S. Speaking of new things and fresh beginnings, search for “Austin Fit Magazine” in the iOS App Store, and say hello to our new APP!

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AFM APP IS HERE!

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

January 2021

30

THE GOOD STUFF

FIGHTING FOR A SECOND CHANCE

54 KICK MO’S BUTT JANUARY 2021

64 THE AMBASSADOR’S CORNER 8

Contents

HIGHLIGHTS

Letter from the Director 6 | Digital Content 10 | Ambassador’s Corner: Jason Bourgeois 64 | Rides and Races 68 | Events 70

26

MICROPLASTICS & BPA: WHAT YOU NEED TO KNOW

36

THE INSPIRING STORY OF THOMAS JUNG

58

ATHLETE SPOTLIGHT: DAVID GARZA

NUTRITION

LIFESTYLE

WELLNESS

Recipe of the Month 12 The Difference Between Breaking SAD: Standard Motivation and Inspiration 22 American Diet 14 What’s in Coach Kati’s Fridge? 16 Got Milk Options? 20

Getting Your Physical Before Getting Your Physical 42 Rejuvenate Your Skin in 2021 46 5 Tips to Take Care of Your Mental Health 48

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FITNESS

Accountability: The Key to Fitness 50 Kick Mo’s Butt 54 Your January Movement Assessment 62

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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

THOSE WHO INSPIRED IN 2020

LIFESTYLE

How to Actually Live Your New Year’s Resolution

JANUARY 2021

WELLNESS

8 Foods to Promote Kidney Health

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NUTRITION

Why You Should Embrace Carbs in 2021

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.

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NUTRITION CONTRIBUTOR

Maudie’s Tex-Mex

JANUARY 2021

RECIPE OF THE MONTH n Spice up the New Year with this enchilada sauce from local Tex-Mex favorite, Maudie’s!

TOMAT IL LO V ER DE EN CHI LADA SAU CE INGREDIENTS: 1½ cup onions (1" dice) 1 ½ cup Roma tomatoes (1" dice) 4pc jalapeno pepper (can reduce or deseed to affect spice level) 4pc serrano pepper (can reduce or deseed to affect spice level) 5-6pc garlic cloves 2½ lbs tomatillo – husk and stem removed (15-16pc medium) 2 cups water 1½ tbsp salt PREPARATION: 1. In a large stock pot (6-8qt) place onions, tomatoes, jalapenos, serranos, garlic, tomatillos and salt in that order.

2. Fill with water to cover all ingredients. Bring the water to a boil over medium heat.

3. Let simmer for five minutes – or until the tomatillos start to change color.

4. Remove from heat and stir from the bottom up.

5. Remove 16oz of liquid.

6. Add remaining ingredients to a blender and pulse for ten seconds.

7. This recipe should yield a half gallon of sauce — use 2-3oz per enchilada. (Sauce also freezes well.)

8. Enjoy!

JANUARY 2021

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NUTRITION AUTHOR

Shannon Dolan, FNTP

BREAKING SAD: THE STANDARD AMERICAN DIET n It may have been considered healthy 40 years ago, but not so much anymore — here’s why.

A

merica is known for not being the most health conscious country. The acronym for the Standard American Diet is SAD, which is spot-on after delving into the details. The SAD diet consists of highly processed oils, refined carbohydrates, industrial farming that leaves crops with high levels of pesticides and animals living in inhumane conditions.

However, this wasn’t always the case. In the late 1800s, people began migrating from rural homes and into urban cities. This migration meant that those living in the city had to get their food from distant farms. Therefore, the need for things like preservatives and manufacturing processes grew in demand.

As a result, to withstand these traveling conditions, farmers increased the use of genetically modified organisms, hydrogenated oils, refined carbohydrates and use of pesticides (such as glyphosate) in the early 1900s.

In addition, due to a study done by Ancel Keys, the Seven Countries Study in the 1950s, there was

JANUARY 2021

a heightened fear of consumption of dietary fats that consequently altered America’s perception of saturated fats. The problem with this study is that the results were overgeneralized and created fear of fat consumption amongst Americans. This led to more consumption of refined carbohydrates, sugar and hydrogenated, processed oils — all of which wreak havoc on the body and immune system. It’s no wonder data shows a steady incline of cardiovascular disease and diabetes since the fear of fats was introduced to the SAD diet.

What can we do to break free from SAD diet trends and generate long-lasting health?

The first step is to nix the processed foods. This may sound extreme, but manufacturers of processed foods combine the right amount of sugar and fat (the toxic kind) that lead to addiction — meaning you can’t help but want more! The best way to detox from these foods is to swap them out for healthier substitutes.

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To break free from the SAD diet, it’s vital to recognize the other outdated myths that are not doing any good for our health!

Myth 1: You must have a glass of milk at every meal. This has been a long-standing myth.

In fact, you’ll still see this in the U.S. Department of Agriculture’s ChooseMyPlate recommendations.

It’s completely false. Dairy can generate many uncomfortable symptoms for people, particularly sinus congestion and digestive issues. Lactose, a sugar found in most dairy products, has been known to be what causes those digestive issues, and, according to MedlinePlus, “approximately 65% of the human population has a reduced ability to digest lactose after infancy.”

For those concerned about calcium intake, make sure you’re consuming calcium-rich foods like dark leafy greens (cress has 188mg of calcium, and dairy has 200mg), sardines, shrimp, almonds, walnuts, hazelnuts, white beans, wakame, seaweed, dried figs and chickpeas.

Myth 2: You must have grains at every meal to be healthy. This is a myth that stems back from the food pyramid days when grains were an allocated majority in our diet. One thing to keep in mind with grains is that they can be highly sprayed with pesticides and potentially difficult to digest — meaning you could be doing more damage to your body long-term. If you are consuming grains, make sure they are gluten-free and organic to minimize risk.

Athletes may need more carbohydrate consumption, so look for foods like gluten-free oats, potatoes and starchy vegetables for adequate intake.

Thankfully, there are a plethora of healthier snack options that have ingredients without processed oils or loads of sugars. An example of a healthier swap would be a bag of regular potato chips for Jackson’s Honest sweet potato chips and loading up on more veggies.

The next step is to lose the idea that fat is bad for you! When it comes to processed fats, yes, stay away (canola oil, vegetable oil, margarine, safflower oil), but healthy fats — get some! Healthy fats are imperative for overall bodily function. We need healthy fats for hormone synthesis, brain function, neurotransmitter communication, creation of the cell membrane, blood sugar regulation and much more!

Unfortunately, there is still a misconception about fat that comes from the 1950s and ‘60s. In reality, the processed foods, sugar and refined carbohydrates are doing more damage to our bodies than an avocado ever will. Load up on healthy fat staples for your regular routine such as avocado, coconut oil, flax seed, chia seeds, grass-fed meats and wild-caught fish.

While it will most likely take a long time to change the perception of the Standard American Diet, it’s important to keep in mind that each time you go to the grocery store, you are voting for more of what you would like to see. Opt for more real, whole foods, and make sure to support your local farmers so we can see real change in the diet of Americans! afm Shannon Dolan is a nutritional therapy practitioner, personal trainer and owner of Health With Shannon.

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NUTRITION AUTHOR

Coach Kati Epps

WHAT IS IN COACH KATI’S FRIDGE? n After this, you’ll want to hit the grocery store.

JANUARY 2021

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H

ealthy habits don’t always come easy, especially when it comes to food.

Having a plan and easily accessible items on hand can make choice changes easier and provide a greater chance for true habits to be formed.

Fruits and Veggies

One of the first things that I like to have on hand in my fridge is fresh fruit and vegetables. If I am needing a sweet treat, a crisp apple hits the spot. I also like to have little Cutie oranges, grapes or berries for when I’m in the mood for finger foods. Veggies are another easy grabbing snack.

Baby carrots, celery sticks, snow peas, cherry tomatoes, little sweet peppers, cucumber discs and even raw broccoli and cauliflower make for crunchy and refreshing snack time tastes. Since fruit and vegetables are full of fiber, they not only satisfy the taste and texture desires, but they also leave the body satisfied.

Protein

Easy proteins are the second thing I keep available. I like to keep nonfat Greek yogurt, low-fat cottage cheese, eggs, deli meats and precooked chicken and turkey in the fridge. These options are great because most of it can be purchased in single-serving sizes or are easily portioned when making a snack. Proteins fuel the body, reduce cravings and snacking and help maintain weight-loss — just to mention a few benefits!

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Once I have a good selection of fruit, veggies and proteins, I look for ways to kick up the flavor and add more nutrients. The more color, the more pleasing. The more heat, sweet, salt or bitter, the more likely I am to find joy in my food and get the clean options to halt hunger.

Food options in the fridge should meet three components to make them ideal choice-changers: 1. The snack should contain at least one whole food. This is any food that isn’t processed and doesn’t have a label — fruit, vegetables, lean animal proteins, beans, legumes, nuts, seeds or root vegetables.

2. The snack should have two macronutrients to keep the body satiated longer.

For single food options: almonds are both protein and fat; avocado are fat and carbohydrates; black beans are carbohydrates and protein.

For multi-food/flavor options: an apple with almond butter is a carbohydrate, protein and fat; nonfat Greek yogurt with berries and chia seeds is a carbohydrate, protein and fat.

3. The snacks should be portioned for quick access.

Instead of having a bag of carrot sticks and a tub of cottage cheese, either buy single-serve options or portions at the beginning of the week for an easy grab-and-go.

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

n NUTRITION Now to put it all together!

Coach Kati’s morning snack ideas: Avocado Toast 1 slice whole grain or sourdough toast, spread 2 oz avocado, sprinkle with Trader Joe’s Everything But the Bagel Spice Morning Egg 1 hard boiled egg, 1 tsp spicy mustard, a small pear Yogurt Parfait 6 oz nonfat vanilla Greek yogurt, 1/2 cup fresh berries, 1 tsp chia seeds Potato Hash 4 oz roasted potato, 1 cup wilted warm spinach, 1 egg, 1 tbsp salsa

Coach Kati’s afternoon snack ideas: Tuna Spinach Salad 2 cups baby spinach, 1 packet of tuna in water, 1 tbsp red wine vinegar salad dressing, 1/4 cup pumpkin seeds Turkey Roll-ups 2 oz deli Turkey, 1 oz avocado, 1/4 cucumber cut into spears Chicken Wrap 2 oz grilled chicken, 1 tbsp hummus, 1 cassava tortilla Veggies and Dip 5 carrot sticks, 5 celery sticks, 5 snow peas, 3 baby sweet peppers, 2 tbsp hummus

Coach Kati’s evening snack ideas: Cottage Cheese Parfait ½ cup low-fat cottage cheese, 10 walnuts, 2 tbsp raisins Charcuterie Board 8 slices turkey pepperoni, 1 cup grapes, 1 oz low fat cheese Nighttime Nachos 2 oz taco-seasoned ground turkey, ¼ cup black beans, 1 oz low-fat cheddar cheese, 15 tortilla chips, 2 tbsp salsa Finger Foods ½ cup blueberries and 10 cashews or ½ cup raspberries and 15 almonds or 3 strawberries and 12 pecans

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When you set up your grocery list, plan for the week. Create your menu, then decide what you’re eating, when and how much. Next, build your list.

Making big changes can be overwhelming and often unsustainable. Start small, start fresh, start with snacks! Load your fridge with whole foods that are easy to grab and go. Then, let the choices and changes roll in naturally. Happy snacking! afm

Coach Kati Epps, founder of MyBody GX, is passionate about the possibilities that come to life when inner strength is unleashed.

MyBody GX represents the interconnection of her distinct expertise and passions: knowledge of nutrition, chemical breakdowns, cellular development, muscle growth and cardiovascular health. Epps has successfully trained individuals at every end of the fitness spectrum — from professional athletes to competitive bodybuilders and more.

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

WE WANT TO HEAR FROM YOU! AFM is in search of regular expert contributors for our monthly issue.

If interested, please contact editorial@austinfitmagazine.com to further collaborate.

NUTRITION AUTHOR

Rachel Cook

GOT MILK OPTIONS? n Regular, organic, A2, alternative — which milk is right for you?

I

t wasn’t until the ‘90s that milk became something capable of being trendy. San Francisco advertising firm, Goodby Silverstein & Partners, managed to turn one of the most common items at the grocery store into an elixir of life, necessary for healthy teeth and forming strong bones.

“Got milk?” wasn’t just a slogan but also a reminder to check the refrigerator because, despite how bland and boring milk is, there was nothing else quite like it.

Now, with so many alternative milk options saturating the refrigerated section, it’s easy to feel lost as a consumer. “Got milk?” has gotten a whole lot more complicated.

While traditional cow’s milk remains an affordable, familiar option, it’s true that health benefits have recently been called into question. For a long time, experts were concerned that the saturated fat in dairy milk could increase the risk of heart disease

JANUARY 2021

and stroke in patients. Now, recent studies show that low-fat milk may still not be much healthier than its full-fat sibling.

One study found that long-term consumption of the fats found in dairy milk “was not significantly associated with total mortality or incident [cardiovascular disease] among older adults.” In fact, high amounts of the fat heptadecanoic acid were “inversely associated” with cardiovascular disease and stroke. So, it’s hard to say whether or not full-fat milk is detrimental to one’s health.

Organic Milk

Then there’s the case for organic. Organic cow’s milk tastes nearly identical to regular cow’s milk, and the organic option offers significant benefits with the only prohibiting factor being cost. For instance, organic, grass-fed cows produce milk with a better balance of fatty acids than their counterparts. This balance of

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article. Because of this, drinking A2 has the potential to make a significant difference.

Milk Alternatives

For those who want to stay away from the saturated fats and lactose sugar associated with dairy milk, milk alternatives may be the way to go — however it is important to check the ingredient list, as some storebought nut milks can be laden with added sugars, carrageenan, gums and oils, and they sometimes don’t contain as many nuts as seemingly advertised.

According to an article in Forbes, a class-action lawsuit was even filed against famous almond milk brands, Blue Diamond Almond Breeze and Silk, for containing only 2% almonds.

“If you alter food from its natural state, it will certainly last longer, but you lose all the good stuff,” Jordan Fronk, founder of Fronks Organic Nut Milk, says.

The Austin-based alternative milk company was founded in 2016 after Fronk got hooked on making homemade nut milk, and store-bought milk couldn’t compare, Fronk explains.

After a little over a year of recipe-testing, branding and packaging, Fronk launched her very first nut milk called “This One’s Original” which is indeed her original recipe.

“After playing with lots of different recipes using just almonds, I decided to add some cashews for their healthy fats and found that it made the perfect creamy milk. No turning back after that,” Fronk says.

“The hint of cinnamon and sea salt balances out the sweetness from the dates just perfectly.”

Fronk’s nut milks is just one example of how nutbased milk companies are fighting back against false advertising and adverse, added ingredients. For instance, Fronk only uses sprouted nuts, making for a creamier milk and easier absorption of nutrients. The difference between milks like Fronk’s and the bigger brands all comes down to the ingredients.

“Packaged food has gotten so out of control, especially in this country. Food shouldn’t be so complicated, and it shouldn’t always be so easy and convenient,” Fronk says. “I’ve been asked why our shelf life is so short. It’s five days. But I like to ask why others are so long. If you look at what they are adding to their milks or the processing and pasteurization going on, then it makes sense.” afm

fatty acids can “lower the risk of cardiovascular and other metabolic diseases,” according to Brad Heins, an organic dairy scientist at the University of Minnesota.

A2 Milk

Although not certified-organic, The a2 Milk Company claims its A2 milk is easier to digest and absorb, free of the growth hormone rBST, and meets strict animal welfare guidelines. Most milk at the store comes from cows that produce the A1 protein, which is digested differently than A2. According to an article in Medical News Today, the A2 protein is “more comparable to human breast milk” and friendlier to the stomach.

“Casein accounts for about 80% of the protein in milk. There are also different types of casein, one of which is called beta-casein. Beta-casein makes up about 30% of the protein in cow’s milk. A1 and A2 are two variants of beta-casein,” according to the same

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LIFESTYLE AUTHOR

Mia Barnes

THE DIFFERENCE BETWEEN INSPIRATION AND MOTIVATION n Inspiration may provide the spark, but without motivation’s fuel, you’ll never keep the creative fire going. Learn how to harness the power of both to supercharge your goals.

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S

ometimes, the magic works. You get an idea that excites you, invigorates you and makes you feel alive.

Other times, you stare at life as if it’s a blank page, and you have a nasty case of writer’s block. And yet, you still power through and get things done, even if it only feels like you’re going through the motions.

This phenomenon raises the question — what is inspiration and motivation, anyway? Are they the same thing? As you’ll see, while you need both to succeed, there are substantial differences between them.

What Is Inspiration?

Inspiration is like a lightning strike. It’s a transformative experience that takes you out of the mundane present and into a world of fascinating possibilities.

If you Google the phrase “What is inspiration?” you’ll find several dictionary definitions. According to the fine folks at Oxford, it’s “the process of being mentally stimulated to do or feel something, especially creative.”

When English poet John Keats gazed upon a Grecian urn, he felt so moved that this work of art had withstood the test of time that he likewise had to memorialize it in

poetry. His flash of inspiration arose, not only from the vase itself, but from the symbiosis between what he saw and what it meant to him.

Thus, inspiration is both a sudden realization and marriage of consciousnesses. It occurs when something in the external world resonates harmoniously with your soul-knowledge, leading to a flash of insight about your relationship with the universe around you and your place in it.

When inspiration strikes, you often feel overwhelmed with so much emotion that you feel like you would move Mt. Everest to share your new insight with the world. However, much like time will eventually crumble Keats’ urn to dust, once the feeling fades, so does your urge to act.

Inspiration, therefore, is only one ingredient in the grand cake of creation. To complete your work of art — or finish your novel or build your business — you need something more.

WHEN INSPIRATION STRIKES, YOU OFTEN FEEL OVERWHELMED WITH SO MUCH EMOTION THAT YOU FEEL LIKE YOU WOULD MOVE MT. EVEREST TO SHARE YOUR NEW INSIGHT WITH THE WORLD.”

What Is Motivation?

You could say that while inspiration is the match that lights the flame, motivation is the wick and wax that keeps the candle burning. Like inspiration, it waxes and wanes, but like a fireplace, you have to stoke it to keep it alive.

Psychologists even study motivation, and they separate it into two categories — extrinsic and intrinsic: • Extrinsic motivation arises from outside yourself. For example, you might get up and go to work in the morning,

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

n LIFESTYLE regardless of whether you want to, because you have bills to pay.

• Intrinsic motivation comes from within. You participate in hobbies, for example, because they bring you joy. This type of motivation covers the things you would do even if nobody asked you to do them.

Sometimes, the lines between the two become blurred. For example, you might exercise because it delights your body to move. However, you might also do so to stay in shape, fight off disease and — hopefully — enjoy a longer, more active life.

To create works of genius in 2021, you’ll need motivation to harness inspiration’s energy. Think of how many people you know who have said, “I’m going to work

JANUARY 2021

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out everyday,” versus those who actually get in movement everyday.

Whether it’s completing your New Year’s resolution or simply making a promise to yourself, here’s how you can work to execute your goals in 2021.

How to Cultivate Inspiration and Motivation in Your Life

How can you inspire yourself and harness the power of motivation to keep your next flash of inspiration from fizzling in the proverbial pan? You can cultivate both, but in the end, there is no substitute for rolling up your sleeves.

1. Getting Inspired If you want to feel inspired, you need to spend some time alone to let the match strike tinder in your

brain. Take a walk in a gorgeous, natural setting. Wander a museum and gaze at works of art for hours on end.

Be patient with yourself. Even if you install a lightning rod atop your house, there’s no guarantee that the next storm will power your kite. History doesn’t tell us exactly how long Ben Franklin stood around in the rain — only that he could demonstrate the electrical nature of lightning in the end.

completing a novel? If you wait until you “feel” like writing, you may never finish. But if you write one page a day, you’ll have 365 pages in a year.

2. Getting Motivated Motivation, while slightly less glamorous, requires no luck.

All you need is a system to keep moving forward: Get a Planner Write down what you hope to accomplish and dedicate time to it each week. Do you dream of

Do It Even When It’s Hard Unless you’re one of the seven dwarfs, you may not whistle your way into work each morning — but you still report for duty. Take progress toward your goals every bit as seriously, and put in the effort even on the days when it feels like a chore. afm

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Visualize Do a guided meditation where you imagine yourself working through each step on the journey toward your goal. If you struggle to start, you can find tons of freebies on YouTube.

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

LIFESTYLE AUTHOR

Alora Jones

MICROPLASTICS AND BPA: WHAT YOU NEED TO KNOW n The bad news is, it’s happening. The good news is there’s something we can do about it.

JANUARY 2021

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W

e’ve all done it — left a plastic bottle of water in the car or out in the sun for an extended period of time and still consumed it. Almost everyone has heard, at least once, to not drink water from a hot, plastic bottle, but has that ever really stopped anyone from shrugging it off and taking a sip or chugging one down after a long workout? It may not be just a silly old warning; it might actually be pretty serious — but why? After some research, the main answer isn’t hard to find: microplastics and leached chemicals.

A microplastic is defined as a piece of plastic, 5 millimeters or less. After being broken down into a micro form, microplastics and chemicals can end up ingested by animals in the food chain, which can eventually find their way into humans. Typically found in sea life, these tiny particles, innocent as they may look, can be problematic not just for the environment, but also for our personal health.

What’s more, microplastics aren’t the only thing you need to be worrying about. When plastic items get hot, they slowly release chemicals, which can find their way into the foods and liquids we consume. One example is the famous Bisphenol A (BPA) which can be tracked back as early as the 1960s. BPA is a chemical used to make many clear, hard plastics such as water bottles, plastic food containers, canned foods, toys, store receipts and more.

According to an article in Medical News Today, BPA has been linked to infertility, male impotence and heart disease, and it’s disruptor.

“It can imitate the body’s hormones, and it can interfere with the production, secretion, transport, action, function and elimination of natural hormones,” according to the same article.

In addition, a scientific study revealed that, every year, it is estimated that Americans consume 39,000 to 52,000 particles of microplastics.

Reuters even calculated that humans eat around 5 grams of plastic every week — which they visualize as the amount of shredded plastic it takes to fill a porcelain soup spoon.

Not wanting to be part of that statistic? Here are a few suggestions to minimize your chances of letting microplastics and BPA into your body:

1. Know how your fruits and veggies were farmed.

According to an article in Greenpeace, scientists have found that certain crops will absorb plastics through their roots. Even though it’s hard to know every part of the history of the produce you’re buying, start with buying produce that is fresh and organically grown.

2. Be cautious when purchasing your proteins.

Seafood has been found to contain a significant amount of microplastic content due to marine life unknowingly ingesting plastic waste in the ocean.

According to a study published in Science Daily,

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n LIFESTYLE

researchers “found plastic levels of 0.04 milligrams (mg) per gram of tissue in squid, 0.07mg in prawns, 0.1mg in oysters, 0.3mg in crabs and 2.9mg in sardines.”

So, next time you’re reaching for a bag of shrimp at the grocery store, think about opting for a different protein instead.

AFTER BEING BROKEN DOWN INTO A MICRO FORM, MICROPLASTICS AND CHEMICALS CAN END UP INGESTED

BY ANIMALS IN THE FOOD CHAIN, WHICH CAN EVENTUALLY FIND THEIR WAY INTO HUMANS.”

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3. Opt for different tupperware containers.

According to Harvard Health, heating plastic containers (such as leftovers) has been shown to release toxic chemicals into the container’s food. Try ditching your old, plastic containers, and opt for glass tupperware to house your future meal leftovers. Or, make sure to move your stored food onto a plate before heating it up in the microwave. Making the switch will prevent you from consuming the chemicals secreted by plastic containers.

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4. Buy clothing made from natural fabrics instead of synthetic fabrics.

5. Don’t drink the water bottle that has been sitting in your car.

Who knew clothes were part of the problem?

According to OceanCleanWash.org, microfibers from synthetically made clothes are a major source of pollution today. Man-made fabrics such as spandex, rayon and nylon may be cheaper, but such materials are adding to plastic pollution, which can eventually make their way into our bodies. According to the site, the constant washing of these fast-fashion materials can cause microfibers to shed into the washing machine and reside in the wastewater, potentially ending up back in the food chain.

Instead of wearing products that contain synthetic fibers, opt for clothing made of wool, cotton, linen or silk at secondhand shops.

Heat causes plastic to break down, so if a plastic water bottle is sitting in a hot car or out in the sun, it’s likely there could be harmful chemicals floating in its contents. Even the International Bottled Water Association advises to not store bottled water in direct sunlight but rather at room or cooler temperatures.

As an added prevention, opt for tap or filtered water instead of bottled, and think about purchasing a reusable water bottle (that’s BPA free, too). Stainless steel bottles are a great alternative and keep your drinks cold for long durations. afm

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Fighting

for a Second APRIL JANUARY 2021

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2020

Chance How combat sports changed one man’s life — and how he’s working to pay it forward.

AUTHOR MONICA HAND

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ixed martial arts is a brutal sport.

The combination of fighting styles and the one-on-one setup make it perhaps the ultimate test of primal instinct, tactical skill and ability to take a hit. In the adrenaline rush from just watching a match, it can be easy to forget the human stories behind the fighters — both pro and amateur.

What brings these athletes to the caged octagon is often much deeper than just sheer, genetic strength and ability. For Tony Trevino, mixed martial arts (MMA) became the outlet he’d been looking for his whole life — the outlet that helped him realize the depth of his strength and ability to survive. Now, he’s working with Jeff Meadows to help others reach those same realizations.

For 16 years, Trevino battled a relentless addiction. Every time he got sober, the disease would

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knock him back down until he surrendered and broke — a cycle Trevino describes as “circling the drain.” Throughout that time, he’d had six trips to rehab, five overdoses, four DWIs, three stints in the Texas Department of Criminal Justice and two involuntary commitments to mental institutions.

“By the last year of my addiction, I was just hopeless, trying to survive and exist until that next fix,” Trevino explains. “It wasn’t even a high — it was just getting back to baseline.”

The last time he got sober, the time that stuck, he says, wasn’t because of a recovery facility, but because he had been arrested. By that time, he had been arrested and gone to prison enough times for the prosecution to charge him as a habitual offender. In the state of Texas, sentencing for a habitual offender starts out at 25 years.

“That was a wake-up call for me,

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facing 25 years. I made that 9-1-1 prayer to God saying that if there is any way I can avoid spending the rest of my life in prison, I’ll do it,” Trevino recalls.

Although options in county jail and penitentiary systems for drug and alcohol reform and treatment are limited, Trevino found that the 12-step program he had previously avoided worked for him.

“It’s the gift of desperation. Life had beaten me into submission, and I tapped out,” Trevino says. “I put my all into the 12-step program and gave up on that old lifestyle.”

Once out of prison, Trevino made a promise to himself that he would pursue the dreams that addiction had previously kept him from accomplishing. He got involved with Recovery Unplugged, which allowed him to stay in touch with the recovery community and help those still battling the disease, and two

years into sobriety, he decided to finally pursue a long-time passion: mixed martial arts.

“I always wanted to train and learn how to actually fight; I’d been a fan ever since UFC first started in the ‘90s, and I’d been in so many fights throughout my street life years,” Trevino explains. “But when you’re a career junkie, that lifestyle is not conducive to becoming a high-level athlete.”

Having been through so much, stepping into that first gym was intimidating, Trevino recalls.

However, as soon as he began training in Muay Thai and sparring with others in the gym, a new kind of confidence began to take form inside him.

“The parallels between fighting addiction and training to fight in MMA made me realize just how strong I really am,” Trevino says. “There is a certain kind of confidence that comes with knowing you can handle yourself — that you can push yourself past your perceived limits.”

Even though he’s waiting to take on an official fight until he’s reached a certain level in jiu jitsu, sparring has taught him a lot about the respect between fighters. Even when sparring, Trevino explains, fighters give it their all and, being able to put themselves out there, deserve respect no matter the outcome of the session.

“It’s always funny to me how kicking and punching someone in the face who is kicking and punching me in the face creates a level of respect for one another,” Trevino says. “When you watch fights, you’ll see how even after some of the roughest fights, they always end up hugging and shaking hands after, because there’s an understanding about what it took.”

Trevino realized so much of his recovery was due to his devotion to physical fitness. The studies around exercise and recovery are growing, and the use of physical exercise is now widely seen as an additional

resource in recovery programs.

The idea is that physical fitness allows for the chemical balance in the brain to naturally alter — releasing endorphins, serotonin, oxytocin and dopamine — and working out strengthens the mind’s muscles and its ability to deal with stressors. Plus, as Trevino points out, fitness can also change someone’s perceptions of themselves.

By working as a personal trainer and instructor and working to promote fitness through combat sports and personal training, Trevino says he hopes to be able to help clients rediscover their self-worth and confidence just as he did.

“They say you have to break someone down to build them back up, but by the time they come to me, the disease has already left them broken,” Trevino says. “I get to build them back up.”

After deciding to follow this model of using combat sports and personal training to underscore the benefits of recovery, Trevino got to the point where he was training groups at Infinite Recovery and working with various clients each week — and loving every minute of it.

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WHEN YOU’RE AT THAT LEVEL OF RECOVERY, YOU’RE ON ROCK BOTTOM, AND MANY TIMES, CLIENTS LOSE ALL OF THEIR SELF-WORTH. IT’S SO AMAZING TO WATCH THAT SELFCONFIDENCE COME BACK IN THE CLIENTS THROUGH TRAINING AND FITNESS.”

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

“When you’re at that level of recovery, you’re on rock bottom, and many times, clients lose all of their self-worth,” Trevino says.

“It’s so amazing to watch that selfconfidence come back in the clients through training and fitness.”

Recently, Trevino has joined forces with friend and owner of Black Sheep Boxing, Jeff Meadows.

Trevino and Meadows met while both were working at a local treatment facility, and they clicked

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instantly. Then, when Meadows’ business started expanding, it was a no-brainer for him to bring Trevino on the team. The work Trevino and Meadows do, he says, is important and completely different from regular personal training and instructing.

“Individuals that are living a life of sobriety have gone through or are going through a certain amount of trauma,” Meadows explains. “Some days it’s beautiful

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and inspiring, while others are challenging and heartbreaking.”

Trevino says he’s lucky to have such like-minded friends that are also looking for the best ways to fill the lack of physical fitness-driven outlets for those in recovery. The two business partners have just landed a partnership with Big Tex Gym in Pflugerville where they plan to train their clients for now.

Looking to the future, Trevino and Meadows hope to continue

their passion for helping those in recovery, such as working to create MMA training for a sober house designed around combat sports — a first of its kind.

“At the end of the day, if I can change someone’s way of thinking about themselves and their future into something positive,” Trevino says, “then it makes everything feel so worth it.” afm

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

FROM

TRIBULATION TRIUMPH: THE INSPIRING STORY TO

OF THOMAS JUNG

How one Austinite found his love for fitness through managing trauma.

A U T H O R S A D I E F LY N N

JANUARY 2021

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very January, like clockwork, my feed gets flooded with flashy ads whose headlines are all trying to say the same thing: Get inspired for the new year! Get inspired with this new supplement! Get inspired with this new product! Get inspired with this new workshop!

But inspiration isn’t something you derive from the depths of Amazon. Inspiration is born out of connection and coincidence. It’s hearing the perfect story at the perfect time — the wisest words when you need them most. So, when I found out the theme of the January issue was Inspiration, my brain immediately flashed to the one person I knew was inspiration on legs: Thomas Jung.

Thomas Jung is a 46-year-old video game concept artist, educator and dad. He is also a member, athlete and friend of CrossFit Renew. Thomas is the type of guy who makes everyone around him feel seen and important, just by being himself. He’s the jokester, the supporter, the one who shows up to the workouts that nobody wants to do, because he knows he can and he should — so he does.

It was because of these great qualities (of which there are many more) that I knew I wanted to interview him for the Inspiration issue. Humbled but willing, Thomas obliged.

FLYNN: Tell me the story of how you came to find fitness.

in touch with my body and how closely it’s linked to my mind. As it’s become a critical aspect of my mental self-care, I’ve learned when it’s appropriate to push and when it’s time to take a break. Through this process, I’ve had to learn to forgive myself for my weaknesses, be patient as I work to improve on them and revel in my strengths when the opportunities present themselves.

At 46, I need to be mindful. As much as I’d love to keep up with athletes in their twenties, it’s important for me to take a more measured approach to maximize my gains. All these things have turned into metaphors for my current set of life challenges. It’s all just focused into an hour of the day, so I have the pleasure of going through the mental exercise of facing a big challenge in a short time. I suppose it’s a sort of building of “mental muscle memory” to take with me into other parts of my life.

JUNG: When my son was born, my wife at the time did a hard push to physically rebuild from pregnancy.

I watched her go through many paths to fitness.

Everything from P90X to running to biking to, eventually, CrossFit. And it really changed her life. Over time, she gave me gentle (and not so gentle) nudges to find my own path to fitness. Eventually, I decided to give CrossFit a shot. I fell in love. Today, the barbell and I are particularly good friends.

FLYNN: I can confirm that friendship. Over the last couple of years, you’ve really found your stride in the gym. How has it changed your life?

JUNG: Fitness has changed how I view the notion of challenging myself. It’s taught me a ton about being

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FLYNN: As a coach, the mentality you apply to the gym is something we strive to teach our athletes.

It’s important to take a measured approach so that you can possess a preparedness for life — specifically through strife. As you feel comfortable, describe your most challenging, life-altering experience(s). What kind of role did health and fitness play to help you work through hardship?

I’VE HAD TO LEARN TO FORGIVE MYSELF FOR MY WEAKNESSES, BE PATIENT AS I WORK TO IMPROVE ON THEM, AND REVEL IN MY STRENGTHS WHEN THE OPPORTUNITIES PRESENT THEMSELVES.”

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JUNG: This is a hard one. In September of 2012, I stopped to help what I thought was a couple having car trouble on the side of the road, but instead I stumbled into a domestic dispute. As I parked my car across the street, a gun went off. When I looked to see what happened, the woman who had flagged me down was clearly dead, and a man who had just murdered his wife was now turning his gun in my direction. I managed to make it back to my car and escape, but not without him shooting at me as I drove away. Drawing an imaginary line between the entry hole in the driver’s side window and the exit hole in the front windshield, I estimate the bullet missed my temple by inches. Had I not turned my head away out of instinct, I have no doubt I would have died that day instead of walking away with some glass in my face. My 9-1-1 call led to the arrest of the killer while I was still on the phone with the dispatcher.

Moments before that second gunshot, I remember thinking to myself, “This is how I die.”

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This event left no corner of my life unchanged. It put me in therapy. It forced me to look inward during a dark time and see how fleeting life is and how completely fragile I was. Over the next eight years, it took me on a path that would make me ask difficult questions about every aspect of my identity. One of the biggest realizations was that I needed to feel less fragile. So, I finally started moving.

Since then, I’ve lost a beloved family member to cancer, I’ve survived an amicable but indescribably painful divorce, I’ve forged myself into a full-time, single father to a thoughtful, loving, empathetic, creative and shockingly bright 13-year-old boy — but through it all, I’ve managed to keep working out.

There have been bumps and gaps. I’ve jumped gyms a bit. I’ve always struggled with eating, but I’ve never once thought of stopping. At first, it was about trying to craft myself into some perfect version of a husband and father.

But as time went on and my place in the lives of others changed, I truly came to love it and do it for myself.

The pandemic really brought to light how much I need fitness, especially the brand of community-based fitness I’m a part of now. When our gym closed and we all switched to online programming, I couldn’t have anticipated how difficult it would be for me — how much I would miss the humans. I’m a pretty dramatic guy, but it’s no drama to say that it was depressing to work out

without my community; it got dark without them. When the gym reopened, it became a lifeline to cope. An hour of meaningful exertion could help me put things into perspective and breathe a bit. Working next to others helped me feel like I wasn’t alone in the struggle. It set into concrete how important fitness had become for me.

I’m absolutely not the fittest, I might be one of the oldest and I’m definitely one of the loudest, but I would argue that I’m one of the happiest when we’re all there working at it together.

FLYNN: That’s an incredible story and an even more incredible outlook. I love the energy (drama) you bring to the gym, and I LOVE watching you work toward your goals. What are some of your proudest in-gym milestone moments?

JUNG: There are a couple of things that stand out as achievements at the gym for me this year. The first is in my running. I remember once in college trying to do this 30 Days to Run 30 Minutes challenge — basically a scheduled program to get a person ready to run for 30 minutes without stopping. It started with two-minute increments and worked up from there. I couldn’t finish it.

Running five minutes straight felt like a frickin’ eternity.

As a kid, I was a kickboxer and we never ran. We just jumped a lot of rope, hit and kicked bags and did a bunch

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of sit-ups so we could take a hit to the gut. In boxing, they train you to go for three-minute rounds with breaks in between, so I never really figured out how to build the endurance part of my body. About a month ago, though, I showed up to a workout that was 45 minutes of nonstop assault bike, rowing or running — athlete’s choice.

Of course, I put on my good little CrossFitter hat and blurted out, “I’mma run! It’s my weakness!”

And I did it. I ran for 45 minutes straight!

I’d been frustrated for a long time with my cardiovascular fitness, as I didn’t feel like it was getting any better. But completing this workout was a huge step in a new direction. So, my mission for the new year is to become a runner. I even signed up for an eight-week running program at the gym. It’s been so great to not feel like a slug when I hit the pavement.

The other notable moment was hitting a new snatch personal record of 155 pounds. I have a vivid memory of not being able to even clean 150 pounds in my first year of CrossFit. It felt impossibly heavy. I’m especially proud of it, because the snatch is such a technically challenging lift. It’s a movement that really requires good body mechanics and sound technique. Hitting that lift felt like the culmination of some great coaching, a lot of learning and even more hard work. Finally, after all this time, I feel I can face this lift with the confidence I can improve rather than be intimidated by it.

trap of “results in exchange for reward” makes us forget about how it felt to love the act of creation just for the simple sake of creating. I believe the most emotionally honest moments in our lives come when we’re free of the constraints of commercial considerations, and we are acting on the same impulse that led us to fall in love with our Life’s Work. Capital L. Capital W. It’s when we’re the closest to being a kid again.

I believe this is true for all types of work. Especially the most vital work of being physical, because running and playing, lifting heavy stuff and having the wherewithal to not be fragile in the face of adversity — physical, mental or emotional — is a universal human desire. So, I’d tell my younger self not to lose track of why I love drawing, as it’s the one thing that’s remained a constant though every chapter of my life. It would be my hope that a younger version of me would hold to that lesson and have it carry over into every aspect of his life. I have no doubt it’s what I want for my son.

FLYNN: So at the end of the day, who or what inspires you?

JUNG: It’s a bit of a trite answer, but my son inspires me to be a better man. I grew up with a bit of an angry core that’s very hard to work through, but I am able to learn from his kind heart every single day. As we get older, some of us can forget how important such a simple thing as kindness can be. I’ve certainly had chapters when that’s been the case. Many of my continued efforts at self improvement are so I can be an active and prominent presence in his life for as long as possible. To make that meaningful for him, I need to keep working on being the influence I’d like him to be on others. I don’t always succeed, but I keep working at it. afm

FLYNN: I had the great privilege of being present for both of those milestones! The sense of pride and accomplishment after nailing both made me all warm and fuzzy — inspired, even. If I handed over a magic time communication machine, what would you tell Young Thomas to inspire him to be the best version of himself?

Sadie Flynn is a CrossFit Level 2 trainer and former collegiate athlete with a penchant for power lifts. As a new mom, Sadie is deeply passionate about pregnant and postpartum fitness and wellness. When she’s not coaching at CrossFit Renew, or forcing her ’90s alternative music beliefs on you, you can find her somewhere outside with a beer, her husband, two dogs and their rambunctious toddler.

JUNG: My entire life, art has been an integral part of me.

I’d sit him down to say, “Don’t lose sight of why you first loved drawing.” I suppose it seems like that’s not fitness related, but I believe that it’s all related.

Hear me out: I believe that we have a peak moment or a memory from childhood that takes us down the path that leads to our Life’s Work. Capital L. Capital W. I don’t mean one’s job — I mean the thing that a person dreams of doing should they be lucky enough to not have to worry about money. For me, it was the first time I drew something that didn’t suck. I’d learned a new concept that had forcefully opened a door in my mind. I walked through that door, and I was able to draw on a level that I couldn’t before. It was the first time I was aware that there was no turning back. I must have been 9 or 10 years old. I knew I would forever label myself an artist, and there was no activity in the world that could create more joy. But over the years, I’d lost track of joy in my art.

Once one becomes a professional artist, it’s easy to lose track of such things when creating becomes “work” — that sad, grown-up thing people do to make money. The

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

WELLNESS AUTHOR

Mike de Lota, M.D.

GETTING YOUR PHYSICAL BEFORE GETTING PHYSICAL n Before starting those weight-loss New Year’s resolutions, you might want to check with your physician first — here’s why.

JANUARY 2021

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I

t is often said that a journey of a thousand miles begins with one step. The New Year serves as a unique time to embark on a journey to transform both mind and body and can begin with a simple first step: a visit to your primary care doctor’s office for an annual physical. Often overlooked, the annual physical serves as a proactive measure that can help you establish a baseline level of health and fitness, identify potential health risks, collaborate with your primary care physician on an overall health

plan and formulate specific health goals. It is also an indispensable opportunity to ask your doctor general questions about your health and is typically free or low cost with insurance.

Medical History

Part of the annual physical is dedicated to a comprehensive review of your past medical history and your family medical history — both of which play a significant role in your current and future health. Medical conditions such as high blood pressure, diabetes,

high cholesterol, heart disease, depression and anxiety can be passed on from one generation to the next. Having these conditions in your family history does not guarantee you will end up with them, but it can increase your risk of developing the conditions in the future. Reduce these risks through regular doctor visits for monitoring, and develop an ongoing dialogue about diet and exercise habits as well as your mood and stress levels. In addition to a review of cardiovascular and mental health history, your

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doctor will also review your family history of cancer. Breast, ovarian, colorectal, prostate and certain skin cancers (amongst others) can be familial and are typically checked at certain ages. Having a family history of any one of these could prompt early screening and thus early detection, which is key.

Lifestyle

The annual physical is also a great time to review your lifestyle habits such as tobacco and alcohol use. If your resolution is to improve these areas of your life,

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

n WELLNESS discuss this with your doctor and formulate a game plan. Discuss your current tobacco and alcohol use patterns, your motivations for quitting or cutting down, why previous attempts have failed and any barriers to success. This can help you and your doctor craft a plan unique to your situation.

For example, if you’ve tried and failed quitting cold turkey or using over-the-counter methods, talk to your doctor about prescription medications. Discuss therapy if your tobacco and alcohol use is related to stress and anxiety. Is a lack of accountability an issue?

Consider frequent follow-ups with your doctor or therapist. Whether your plan involves medications, therapy, follow-up visits for accountability or a combination of strategies, communicating with your doctor can optimize your chances of success.

Other lifestyle factors discussed during your annual physical include diet and exercise, which offer an opportunity to determine your baseline fitness and identify areas of improvement. People are often surprised to find that the American Heart Association recommends 150 minutes of weekly moderate-intensity exercise or 75 minutes of vigorous exercise, and that only one in five Americans admits to meeting these exercise goals. You should talk to your doctor about choosing the best exercises to achieve your fitness goals as well as strategies to avoid injuries. Talk about proposed dietary changes you are planning, as certain diets may be better suited to your needs than others.

For example, if you have high blood pressure or heart disease, the DASH (Dietary Approaches to Stop Hypertension) or Mediterranean diets would be a good fit for you.

Avoiding the Keto diet would

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also be helpful if you have high cholesterol. Another example would be trying a low FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols) diet to help those with irritable bowel syndrome.

Diet and exercise regimens can and should be individualized to best suit your needs.

The Physical and Labs

As important as it is to see your doctor when you are sick, it is arguably more important to see him or her when you are healthy.

During the physical, your doctor will examine your height, weight and vital signs (i.e. blood pressure, pulse rate, respiratory rate and temperature) — valuable objective metrics to assess your health, especially when measured over a period of several months or years.

Tracking these trends can provide context about the efficacy of your current diet and exercise regimen.

An examination of your cardiovascular, respiratory, musculoskeletal and neurologic systems helps to determine your fitness to start a new exercise regimen. Abnormalities of the heart and lungs could impede your exercise capacity and lead to easy fatigability, shortness of breath, chest pains or lightheadedness while exercising, while those of the neurologic and musculoskeletal systems can lead to bone, joint and muscle injuries. Having these systems checked prior to starting a new exercise regimen can go a long way in preventing injury.

Blood tests checked during the annual physical can vary but typically include a complete blood count (CBC) for infections and anemia; a comprehensive metabolic panel (CMP) that checks electrolyte levels, liver and kidney function; a lipid panel

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to check your cholesterol levels; and the hemoglobin A1c to assess for diabetes. Your doctor will also discuss your cancer risk, and an individualized decision can be made about when to perform certain screening tests for cervical, breast, prostate, colon and skin cancers.

Just like all things in life, it is better to be prepared than to leave things to chance. Familiarizing yourself with your medical history and current health status empowers you with the knowledge necessary to make the best decisions for your health moving forward. It is always easier to treat minor issues early and prevent them from becoming major issues down the road. So, whether you are well into your fitness journey or just starting out, make the annual physical your next step! 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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WELLNESS AUTHOR

Debbie Kung, DAOM, L.Ac.

REJUVENATE YOUR SKIN IN 2021 n New Year, new skin.

Introducing a new, monthly column with Debbie Kung, DAOM, L.Ac.!

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our skin health isn’t just skin-deep. In Traditional Chinese Medicine (TCM), your skin is considered an outer reflection of your entire inner physical, mental and spiritual health.

This internal-external mirror reflects through the skin by way of symptoms such as hyperpigmentation, lines, loss of elasticity, wrinkles, marks (such as moles/ freckles), acne and other skin disorders.

These symptoms most noticeably manifest on our facial skin and are considered symptoms of a root cause, which could stem from imbalances between yin and yang, Qi and blood, or even pathogenic factors such as cold, heat, dryness and dampness.

One of the root causes of acne, for example, can be “heat toxicity in the blood.” Other examples of root causes for issues such as hyperpigmentation can be “blood stasis” and wrinkles can be “Qi and yin deficiency.”

Fortunately, skin is constantly repairing and renewing itself. Your skin’s cellular turnover process repeats approximately every 28 days and can even slow to a 40-day turnover as we age. However, even with regular cell turnover, it is still important to understand our own skin and how to best take care of it. Because

JANUARY 2021

every person’s skin is different, TCM works well to diagnose the individual and their ailment instead of a broad, generalized approach to treatment.

How does one improve and rejuvenate their skin?

Simply by working with your body’s natural healing process, you have the power to improve and rejuvenate your skin. TCM is a safe, effective and natural solution to rejuvenating your skin and working preventative healing into your regular routine. One way to expedite this rejuvenation process is by using different TCM modalities such as acupuncture, herbal remedies, cupping, facial Gua Sha and Qi Gong.

Acupuncture

In acupuncture, fine needles are inserted throughout the body with the purpose to unblock Qi flow. By unblocking your Qi, your body can run smoothly; you feel balanced, nourished and healthy.

Acupuncture works to stimulate fresh blood flow and Qi, which is known as “energy life force,” to your skin while also releasing nitric oxide. This helps the body regulate pain, widens blood vessels and stimulates the release of the human growth hormone (HGH).

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Facial Gua Sha

Facial Gua Sha is great for Qi and blood circulation, soothing muscle tension and initiating emotional releases. The face holds all of our emotions and stress. By giving yourself a “massage” through facial Gua Sha, your face can release those emotions and become nourished through better blood and Qi circulation.

Working facial Gua Sha into your regular routine can also aid in getting rid of metabolic waste stuck in your tissues, allowing for better nourishment of your body.

It also encourages collagen growth by activating the fibroblasts in your connective tissue, which can leave the skin looking firm and youthful.

Qi Gong

This highly underrated modality uses and moves your energy within and throughout the body. Qi Gong is the art of harnessing and cultivating Qi. Through a series of structured movements and breathing techniques, you can rebuild, replenish and renew your life force energy.

Qi is transformed into nourishment for the skin and body, allowing for a natural glow and radiance as well as a more youthful appearance.

These five TCM modalities not only work on the surface level of the epidermis and dermis but also on an energetic level, as each provides an efficient way for lymphatic drainage, better blood circulation, the releasing of neurotransmitters, emotional releases and nourishment of the fascia/muscular/connective tissues — not to mention rejuvenated skin while moving into the new year.

Giving your skin a boost will make a marked difference in your skin’s rejuvenation process and result, leaving you glowing — inside and out. afm

Cupping

Cupping is great for lymphatic drainage, relaxing tight fascia and muscle, and boosts lung function (lung health also manifests on the skin). Cups are applied via fire or vacuum pumped to the skin. The negative suction from the cups creates a vacuum that allows for the fascia to be released from the muscle. What’s more, cupping also strengthens the immune system and unblocks Qi and blood to allow for nutrients to release at the dermis level.

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.

Herbal Remedies

Herbal remedies work on a molecular level to strengthen your Qi, treat and prevent assorted ailments and are highly effective to most dermatological issues.

Certain plant and mineral combinations are given according to your specific ailment, constitution, lifestyle and diagnosis. Consult with your TCM practitioner to find out what kind of herbal remedies are best for you and your body.

IG: @kung_acu

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

WELLNESS AUTHOR

Jessica Tranchina, PT, DPT

5 TIPS TO TAKE CARE OF YOUR MENTAL HEALTH n Jessica Tranchina, co-founder of Generator Athlete Lab,

describes the Generator Method and how these tips can help mental health.

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H

appy New Year, Austin Fit readers!

If you are like everyone else right now, you are very much looking forward to a fresh start in the New Year. We’ve got this, Austin!

By now, you have tried every Zoom workout and yoga class Austin has to offer and thoroughly enjoyed them — but now you’re looking for a fresh routine. This is where I can help!

I’ve created a method that we use at Generator Athlete Lab, called the Generator Method, which works to combine all of the necessary components needed to elevate your physical and mental states as well as strengthen your abilities, no matter your performance level.

Born out of years of intensive study, the Generator Method combines specified prehab, performance, nutrition, hydration, pliability and recovery to foster one’s full athletic capability.

In recent months, the importance of one’s mental health has become more prominent.

Everyone in the world has had to deal with adapting to a new and different lifestyle. This abrupt change has left some struggling with their mental health — which is normal for these circumstances.

We are social beings, y’all! We need others. We aren’t made to live in an environment that doesn’t allow for physical touch or in-person communication.

I’m seeing this all around me more than ever, and it’s necessary to take steps to take care of your mental health just as much as your physical health.

As a content contributor for AFM in 2021, I’ll be regularly providing information and tips relevant to one of the pillars of the Method that, hopefully, you’ll be able to apply to your life easily and immediately. This month, I’ve put together a few ways to break this cycle if you find yourself in the situation of feeling “less than ideal.”

Through these exercises, we can elevate our moods and regulate our immune systems. If our autonomic nervous system is always in fightor-flight mode (the sympathetic nervous system is activated), and it never goes into relaxation (parasympathetic mode), then we have created a loss of balance in our bodies. This loss of balance and chronic stress can dysregulate our immune systems and create inflammation.

It is very important, now more than ever, to create this balance in our bodies for many reasons, including, but not limited to, decreasing inflammation so disease cannot thrive, boosting the immune system, elevating mood, decreasing stress, decreasing pain, improving sleep, decreasing anxiety and depression and improving athletic performance.

Let’s try these five tips together!

I promise they will help. You’ll be very grateful you did it. The second one is a little uncomfortable for some, I understand, but the rewards are great, and you never know, you may become addicted to this new natural “high” — I see it all the time.

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Breathe

Sit straight up with your feet on the floor and your palms in your lap facing upwards. We will embark on “box breathing” together. Step 1: Exhale all of your air out and hold out for 2 seconds. Step 2: Slowly inhale deeply through your nose to the count of 4 seconds. Step 3: Hold your breath for a count of 4 seconds. Step 4: Slowly exhale to the count of 4 seconds. Step 5: Hold your breath for a slow count of 4 seconds before repeating this process four times through. You will notice immediately that this will calm your ANS (autonomic nervous system) and put you into parasympathetic mode, a feeling of calm and elation.

2

Take a cold shower

Cold hydrotherapy has been used for centuries to help us become more resistant to stress. Studies show that taking a cold shower 2-3 times per week for up to 5 minutes each can help relieve symptoms of stress due to the increase in endorphins it creates. In addition, the cold water sends electrical impulses to your brain to increase alertness, clarity and energy levels. It also helps to improve metabolism and circulation and boost the immune system.

3

Take a hike

According to one study done by researchers at Stanford University, being in nature can, in fact, boost your mood and improve your mental health.

Spending good quality time outside calms anxiety, reduces stress and can lead to a lower risk of

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depression. Amazing, and so easy!

Austin has many beautiful areas to explore; we are so fortunate to have easy access to the many trails in and around our city.

4

Unplug

I know this one may be hard in this day and age of technology, but it is more important now than ever to take frequent breaks from it. Even if for just 10-15 minutes a few times a day, you’ll notice a huge change in your mental state. Use this time to breathe or walk outside.

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Take a hot bath

Raising your body temperature is another very effective remedy for stress and anxiety. Heat naturally aids in muscle relaxation and boosts mood. Hopping in a sauna or hot tub will quickly help relieve tension and boost endorphins.

Which of the six pillars of the Generator Method do these two tips fall under, you ask? Recovery, of course. And we could all use a little of that right now. afm Jessica Tranchina, PT, DPT, is a co-founder of Generator Athlete Lab and has been an athlete her whole life. As the creator of the Generator Method, Tranchina works to help guide others to better performance and recovery and is passionate about bringing the active community of Austin together from all fitness levels and athletic backgrounds. NASM-CPT, A.R.T Certified Provider, CKTP.

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

FITNESS AUTHOR

Caroline Betik

ACCOUNTABILITY PARTNERS: THE KEY TO FITNESS IN 2021 n How these Austinites found success in their fitness journey through accountability.

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hen the alarm clock sounds beside you at five o’clock in the morning, it can be almost impossible to roll out of the warm blankets swaddling you, put on your athletic gear and hit the gym — but having an accountability partner may make getting out of bed exceptionally easier.

“Having someone to rely on — having friends that get up early with you and are consistent is a huge thing when training early in the morning,” marathon runner Amanda Rycraft says. “There are a lot of days I fight with myself to get out of bed, just to be an accountable person with my own goals, but having other people out

JANUARY 2021

there also showing up at 5:30 or 6:00 in the morning — I can’t even describe it. It just forces you to get out of bed and go.”

Rycraft started running in her late twenties. She began placing in some races in her age group and slowly began running longer

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races. One year, a friend challenged Rycraft to run a marathon. Now 40 and part of a running group here in Austin, Rycraft has competed in 20 marathons since her first one five years ago.

The Austinite and marathon runner knows firsthand what it

is like to train by herself. After completing her first marathon and training on her own, she says joining a group has made a huge difference in the number of miles she runs a week — and has helped her become faster and stronger.

“Training for a marathon by

myself was no fun work; I wouldn’t wish it on my worst enemy,” Rycraft says. “I am too social of a person, and I need people to just be with me through the journey. I think that is really important.”

Gina King, chief experience officer and regional sales director

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for F45 Domain Austin, Westlake and Lakeway says accountability partners are vital because, when we make promises to ourselves, we could possibly be the first people to let ourselves down.

“If I make a promise to myself, I may follow through, but if I make a

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

n FITNESS

promise to you, I’m for sure gonna follow through. I think that’s just the whole psychology of things,” King says. “We as humans really don’t want to let each other down, and I think it’s easier for us to have accountability with each other for support.”

Working at a gym, King says coaches value accountability. Good coaches will reach out to members weekly or biweekly to check in, talk about goals and offer support in keeping each person healthy.

Anna Epifani, F45 member, says the coaches at F45 have been really helpful in staying accountable and getting fit for the first time as a 40-year-old mom. After taking a walk down Congress Avenue one day and feeling winded after walking up a hill, Epifani says she was mortified.

“I was with a new friend, and it felt really embarrassing that I couldn’t even enjoy a walk,”

JANUARY 2021

she says. “I was waiting for my daughter, and I saw F45 in the rearview mirror and so I called the number.”

Epifani began taking fitness classes in June 2020 and, at the time, didn’t even know what a burpee was. Epifani says she remembers that first class being tough, but with King’s encouragement and help to guide her through workout modifications, she made it through.

“It was amazing to see how everyone just chipped in and was very supportive of me, watching the moves and making sure we were all doing things right, cheering us on, and making it easier or harder,” Epifani says.

“Just knowing that I can reach out to somebody has been a huge peace of mind. People want you to succeed, and they want to remind you you can do it and don’t give up.”

Epifani says she has also found

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accountability for her diet and nutritional guidance through her experience of joining a gym.

“The people at F45 have made themselves completely available,” Epifani says. “I just barely started buying fresh vegetables instead of frozen. The accountability is really stemmed from learning how to eat right from people from F45.

I am also talking to a nutritionist, and so she’s been giving me a lot of feedback, and I talk to her weekly trying to figure out what works for me.”

Rycraft says she, too, benefits from having not one, but several accountability partners. However, Rycraft says it is also important to make sure those individuals will also help push your limits in addition to being accountable.

“I think my number one training partner would be my friend Krysten,” Rycraft says. “And that is because, when we are doing

HAVING SOMEONE TO RELY ON — HAVING FRIENDS THAT GET UP EARLY WITH YOU AND ARE CONSISTENT IS A HUGE THING WHEN TRAINING EARLY IN THE MORNING.”

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a workout or doing something [where] I need to get into a certain pace, it’s good having someone by your side willing to suffer with you and at the same time know you can always do better and push you.”

Rycraft says having a group of likeminded people or someone who shares similar goals and wants to see you do better at the same time is essential to success and accountability, and it goes both ways.

“I think having people that kind of reach out and schedule with you is one of the most helpful ways to stay accountable,” Rycraft says.

“Similarly, I know I am going to reach out to the same group of women every Sunday, whether through Instagram or text message, just because I am trying to build our group. And I know how beneficial it is to know you have something planned every week.” 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 IS BACK!

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believe it is safe to say that 2020 was a remarkable year of unpredictability — politically, personally and professionally — for all of us.

When the lockdown began, my husband and I decided it was smart to try some new ideas in our respective businesses rather than watch time tick by. As self-employed entrepreneurs, we both stepped out into new waters and took some chances with a variety of ventures, including live talk shows. My personal show has been streamed once a week since April 2020 on Tuesday evenings via Facebook (@ monicabrantfanpage), simply titled, “The Monica Brant Show.” My special guests include my industry friends who are also legendary athletes, and have helped create and form our beloved bodybuilding and fitness community across the globe.

My October birthday shifted me to a new decade, and I am looking forward to tackling it with as much gusto as all the previous.

n We have teamed up with fitness star

Monica Brant to bring back one of our favorite features: Kick Mo’s Butt.

JANUARY 2021

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In addition, I started a new, live bodyweight-only class via Zoom that focuses on joint mobility and strength, posture correction and glute activation, where my clients can join from the comfort of their homes while following along at their paces and abilities.

With these new live sessions in place, it has been nothing but rewarding to connect with and encourage others while working on new business opportunities.

As much fun as it is to start new, it is equally rewarding to revisit previous relationships and opportunities.

So, when AFM’s publishers reached out a couple months ago to inquire if I was interested in helping showcase Austin’s finest training centers and coaches once again through a reboot of the former feature “Kick Mo’s Butt,” I was delighted. It feels great to be back with Austin Fit Magazine getting my booty kicked — and now with a new perspective as a 50-year-old. After all, it has been almost a decade since a “Kick Mo’s Butt” feature.

When I learned the first session was booked at Onnit Gym, I was eager to visit as I had heard great reviews over the last few years but had not actually experienced it for myself.

Upon arrival for the session, I met with one of Onnit’s top coaches and Director of Fitness Programming, Juan Leija.

Instantly, I could tell this was going to be a great workout.

Juan started the session with my favorite warm-up activities: mobility movements for the entire body coupled with dynamic stretching. This is a great way to “lubricate” the joints and prepare the full body (and mind) for the actual workout. We moved from there into some sprint-style foot

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

n FITNESS drills which, thankfully, are in my wheelhouse.

After completing the warm-up, the actual workout started with the failproof deadlift tool, the hexagon deadlift bar (which is so smart to use with clients that may not be familiar with the actual deadlift), supersetting with box jumps.

Somehow, Juan knew my love for jumping and tested my mental and physical strength to move through these with correct form on the boxes post-deadlift.

After these were completed, we started the EMOM portion (15 minutes) with five exercises using kettlebells and Onnit’s Steel Mace (which was new for me).

It’s been a while since I’ve worked with kettlebells, but the form seemed to come back relatively easily for me, and I enjoyed the increased heart rate while performing the movements.

Juan ended the session with some decompressing movements and information on why it is important to incorporate these into the ending. For instance, decompressing movements creates

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THIS WAS A TERRIFIC SESSION ALL THE WAY AROUND. I FELT WORKED BUT NOT EXHAUSTED AND WAS ABLE TO GENTLY FEEL MY MUSCLES THE NEXT FEW DAYS WITHOUT BEING TOO SORE.”

a separation of the vertebrae, which can help remove pressure off the spinal discs while also creating more space for the nerves that are exiting the spine. This may even lead to a possible decrease in pain levels. With Juan’s impressive understanding of a vast amount of quality exercises, he easily explains why each is incorporated and can demonstrate them effectively.

This was a terrific session all the way around. I felt worked but not exhausted and was able to gently feel my muscles the next few days without being too sore. As I type this article, I am planning on heading to my gym to recreate this exact workout.

I highly recommend Onnit’s facility and setting up some training sessions with Juan if possible. However, I am quite sure any of the coaches would have similar qualities and experience.

Stay fit, love life & 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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AU S T I N F I T M AG A Z I N E

FITNESS AUTHOR

Caroline Betik

ATHLETE SPOTLIGHT: DAVID GARZA n How music, motivation and movement fuel this local athlete’s journey.

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ehind his exterior of muscles and a big smile, Austin local David Garza is just as compassionate at heart as he lets on.

As one of Austin’s most motivated fitness instructors, Garza gladly admits to spending time surfing Pinterest for motivating quotes to share with others. Referred to as the “Tony Robbins of spin” by some of his clients, Garza cherishes being able to make others feel special, whether that’s by playing someone’s favorite song during a class or sitting down with someone for coffee to help them tackle the obstacles in their way to a healthier lifestyle.

“I have been pretty blessed to have found this career, where I can use music and fitness and really talk in a deep way of how we are doing,” Garza says.

“And, because I have gone through some ridiculously challenging things in my life, I am able to look at somebody and say ‘Hey man, I get it. Let’s try and figure out what’s going wrong, pinpoint it and see what we can do in a positive way to figure out what we need to get done to get you out of this funk.’”

Garza began his career in fitness in 2005 teaching Krav Maga, a hand-to-hand combat and self-defense

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I HAVE BEEN PRETTY BLESSED TO HAVE FOUND THIS CAREER, WHERE I CAN USE MUSIC AND FITNESS AND REALLY TALK IN A DEEP WAY OF HOW WE ARE DOING. I AM ABLE TO LOOK AT SOMEBODY AND SAY ‘HEY MAN, I GET IT. LET’S TRY AND FIGURE OUT WHAT’S GOING WRONG, PINPOINT IT AND SEE WHAT WE CAN DO IN A POSITIVE WAY TO FIGURE OUT WHAT WE NEED TO GET DONE TO GET YOU OUT OF THIS FUNK.”

exercise. Over the years, Garza has taught group fitness through Camp Gladiator and Castle Hill Fitness and is currently teaching classes at Love Cycling Studio and Knockout Austin.

With so many different trainers, gyms and studios available in Austin, Garza says the way he wants to stand out is by being the person who is able to foster an amazing workout experience that can change one’s idea of fitness from a daily workout to a committed lifestyle.

One way Garza does this is through his music. Garza says he will spend hours curating a playlist or making remixes for his classes and workouts.

“For me, music is about 80-90% of the workout. If you don’t have a good bass or boom, I am not going to feel it, “Garza says. “I know I want to go to a place that has good music. That ambience really creates something of an experience — not just a workout. So for me, music is a driving force to creating something really special.”

Another aspect Garza loves about teaching fitness classes is getting to draw from his own life experiences in order to connect with his clients on a personal level.

When Garza came out of college, his lifestyle

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n FITNESS

THERE ARE A LOT OF THINGS THAT TEND TO GO AWRY, ESPECIALLY IN THESE DAYS. I JUST TRY TO PUT ON A GOOD SMILE AND POSITIVE ATTITUDE KNOWING I AM BLESSED TO BE ABLE TO HAVE MY HEALTH AND DO WHAT I GET TO DO AND BE WITH MY FRIENDS, FAMILY AND KIDS.”

JANUARY 2021

included smoking and drinking, and at one point, he even weighed close to 300 pounds. Coming up on four years of being sober, Garza says he can consider his past experiences struggling with nutrition and unhealthy habits as a blessing, because they make it easy for him to be able to discuss topics that can typically be hard to talk about.

“I get to share with a lot of people who are struggling, and I have been down that path, and I feel like I can truly relate to somebody struggling with lots of different things,” Garza says. “While I know there are a lot of challenges out there, I also know that you can overcome those challenges, because you want to be a little bit better than you were yesterday.”

Whether it is in his classes helping to train and motivate others to move their bodies or in his own life, Garza describes himself as someone who is always looking for what’s next.

“That’s how I kind of fell into doing triathlons — and eventually Ironmans, “ Garza says. “It all just goes hand-in-hand. I’m very blessed to do some things for a career and what I do in my spare time. To me, it’s just all one lifestyle.”

After finishing his three scheduled races in 2021, Garza will have completed 16 Ironman races, one being the Ironman World Championships in Kona, Hawaii — an accomplishment Garza says he has been trying to achieve.

“I have been chasing that dream for four years, and I vividly remember opening the email [which invited Garza to go compete at Kona], and I just bawled because it’s just such a big accomplishment, and there have been so many ups

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and downs in my life to get to that point,” Garza says. “It was a good pinnacle for me in my sports life and I’m really excited to compete in it.”

Father of two, Garza says getting to do what he loves for a living is trumped by the ability to share fitness as a way of life with his kids, Melia, a competitive cheer athlete, and Troy, who plays soccer.

“Growing up, they have seen me doing all these physical activities throughout my day that I don’t force myself to do, because I love to move my body and love to challenge myself,” Garza says. “It is cool to show them, ‘You have this amazing body and you use it for everything, so you might as well challenge it and grow and see what you can accomplish when you put your mind to it.’”

This mindset has been able to help Garza find joy in the world around him, no matter what is going on. Ultimately, he hopes he will be able to do that for his clients as well, even if it’s just for 45 minutes out of their day.

“There are a lot of things that tend to go awry, especially in these days,” Garza says. “I just try to put on a good smile and positive

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attitude knowing I am blessed to be able to have my health and do what I get to do and be with my friends, family and kids. You can do things and move and have a good life, as long as you just have a good attitude. It’s not always going to go your way, and that’s okay. There’s a lot of lessons that you can learn throughout that will help build who you should be.” afm

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

FITNESS AUTHOR

Jarod Carter, PT, DPT

YOUR JANUARY MOVEMENT ASSESSMENT n Too much time off could lead to an injury or two.

I

t’s that time of year again — when most people have made resolutions to live a healthier life, work off the indulgences of the holidays and get back into shape. Of course,

by April, many of those best-laid plans will be largely abandoned, but it’s not just willpower that will keep many from achieving their 2021 fitness and health goals.

There’s another powerful, yet easily avoidable, reason that makes people unable to fulfill those resolutions.

If you’re currently working to get in better shape but haven’t been consistently exercising during the past couple months, there’s something you need to know.

Every January, gyms, running trails and bootcamps see a flood of new people who haven’t exercised regularly for at least a few months.

Similarly, every January through March we see a big increase in patients at our physical therapy clinic who were injured in pursuit of the noble resolution to make

JANUARY 2021

the new year a healthier one than the last.

One of the most ironic components to these resolutionchallenging injuries is that most of them could have been easily avoided if the predisposing factors were identified and addressed ahead of time, and most of those injury predispositions are easy to identify with a simple movement assessment.

In other words, the most common injuries that derail people from their New Year’s fitness resolutions can usually be avoided, and in many cases, it doesn’t even require a healthcare professional to do so.

In fact, although it’s no substitute for the trained eye of a good physical therapist, you can actually perform your own self-assessment for many of these common predisposing factors to injury.

This short movement assessment will not identify every possible exercise-related injury predisposition; that would require

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the help of a trained professional.

However, it can bring to light some of the most common things that land people in my physical therapy clinic.

1) Overhead Reach

This movement will primarily help you detect rotator cuff impingement or other shoulder movement problems that are the source of many weight-lifting injuries, especially with overhead lifts and pull-ups. A pinching or painful feeling when reaching overhead, or even just a lack in the full range of motion, can indicate that you are set up for some level of shoulder injury.

Shoulder impingement/injury has always been one of the top three most common injuries amongst CrossFitters.

2) Back Extension and Flexion

As a former springboard diver, this one is near and dear to my heart, as we would go from extreme back extension into extreme flexion for our hardest backward spinning and gainer dives. Most people don’t have to go anywhere near those extreme ranges of motion in their sport or in the gym, but mild to moderate limitations in those movements can still lead to a variety of injuries, especially if you lift moderately heavy weight.

3) Body-Weight Squat

It always amazes me how many people think that they squat in a balanced, symmetrical way, but when they watch themselves do this quintessential, functional motion in the mirror, they realize they are overloading one side more than the other. In addition,

1 if someone is overloading one side or performing other abnormal movements (like their knees dropping inward), this can lead to injury.

4) Single-Leg Squat

I use this one more than any other assessment movement. It reveals so many potential issues, and it’s incredibly common that even really fit people show injury predispositions with this movement. The most common thing we see with the single-leg squat is that the knee drops inward. This places a variety of abnormal strains to multiple tissues and can cause everything from meniscus damage to IT Band Syndrome to plantar fasciitis — the list goes on. Seriously, the list goes on quite a ways, so if you find you have this movement dysfunction with the single-leg squat, it’s extremely important that you work hard to strengthen your hip external rotators.

5) Ankle Range of Motion

I call this ankle movement a “knee driver,” because you’re driving the knee forward over the toes to test an ankle motion called dorsiflexion.

That range of motion is limited for a surprising amount of people,

2A

2B

especially those who have experienced ankle sprains at some point through the years. Even ankle sprains that occurred years ago can leave a person with limited dorsiflexion, even when the pain from the initial injury was gone in a few weeks or months.

4 Limitations in that range of motion can lead to a handful of injury-causing compensations and overloading of other joints and tissues.

This self-assessment will take you less than 10 minutes to complete and could save you months of pain and missed workouts. If it reveals any injuries waiting to happen, seek out a good physical therapist to help you resolve them before they become a problem. Many PT clinics do detailed injury risk assessments and have specials on that service at the beginning of each year, when so many people need it most. afm

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5 Jarod Carter PT, DPT, MTC is the founder of Carter Physiotherapy, where active people in Austin go to quickly recover from injury so they can keep playing their sport, exercising, and enjoying life. Carter is also the author of two books and has helped thousands of healthcare providers around the world to create private practices offering the highest level of treatment and care.

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

AMBASSADOR’S CORNER AUTHOR

Jason Bourgeois

AMBASSADOR’S Corner ATHLETIC OUTCOMES RECAP n Introducing AFM’s new ambassador — meet Jason Bourgeois!

Hello AFM!

M

y name is Jason. I’m a corporate ops trainer, educator/coach, inspiration junkie, uncle and learning enthusiast, and my favorite thing about Austin is the multitude of training and recovery options that are available all throughout the city. As an AFM ambassador, I’m looking forward to experiencing Austin’s mecca of fitness and wellness, and we hope these reviews shed light on the training options available in the area so you find what you need to elevate your performance to the next level.

In addition to putting you on to Austin’s best and brightest, for each workout and recovery session survived (I mean...completed), we are highlighting Central Texas Food Bank to support their efforts to respond to the ongoing presence of food insecurity in Austin. Please consider donating to help feed our community, because every dollar counts as we work to increase food access to those who are disproportionately impacted during this time.

JANUARY 2021

If you are looking for a studio to kick off your 2021 training and crush your fitness and recovery goals, then treat yourself and give Athletic Outcomes a go.

My 60-minute AO Experience

Thanks to Coach Chance Kittle, I was feeling the effects of this circuit two days later — and it hurt so good. The training session was a different story — a smoker of a workout in the best way.

The first thing that caught my attention was the intentional layout of the facility in response to COVID-19 (see COVID-19 considerations below), and you quickly realize your safety is priority one.

What I liked: I like that AO has a theme for each class. For my training session, the theme was balance and agility. The themes for each class are provided online at the start of each week, so group fitness-goers can schedule their training sessions according to their training needs.

I was a big fan of the pace of class! This is not an

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

Circuit • Diagonal bound • Side-to-side plank • Vertical jump to broad jump • Bear crawl bird dog • Speed skater to knee drive • Runners posture pass-under with a lateral fly • Crossover step We completed 5 rounds of our circuit, consisting of 7 exercises. Our work-to-rest ratio was 40 seconds of work for each exercise followed by 15 seconds of rest after each exercise with 2 minutes rest at the end of each round of 7 exercises.

I found the side-to-side plank and the bear crawl bird dog to be the most physically challenging exercises for me, and to my surprise, the diagonal bound and vertical jump to broad jump were far more aerobically taxing than I would have thought. Now, a small part of my struggles can be attributed to the choice of mask, but being slightly de-trained combined with a face covering

all-or-nothing workout. It follows a progression of increasing intensity, and I appreciate this controlled format. Coach Chance told us exactly what to expect before we got into the circuit, which allowed us to work at our individual skill and fitness levels.

I appreciated the individual grids tape to show the designated space for each participant, and we remained in our grids throughout the duration of the training — #safetyfirst.

What I learned: A disposable mask is the way to go. After a few minutes into the class, I learned a cloth mask impedes my ability to breathe and recover significantly more than I expected, but I survived.

I’ll be the first to admit my form digressed around the third set, so I checked my ego and modified my expectations to stay within my limits. I’m all for any workout that safely takes me out of my comfort zone but offers modifications to adjust for a breakdown in form.

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

n A M BAS SA DO R’ S C O R NE R quickly compounded, and by round 3, I was just holding on for the ride. During this state of fatigue, I focused more on performing each exercise with my best form and less on completing the max number of reps at each exercise — finding the good in understanding my limitations, so I’m able to continue training and not be sidelined for days to come.

Recovery Cold Tank

Following class, I opted to take a dip into the cold tub. The water temperature was set to 52 degrees fahrenheit … brrr.

I utilize the cold tub and other versions of cold therapy

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to supplement the recovery process by reducing inflammation, and this is part of my process for setting myself up for my next training session. Typically, I’ll sit 12 minutes in the cold tank, but this session I went for eight minutes.

The Rundown:  AO is located off of East Riverside Drive, just a few miles away from Downtown Austin  Coaches • Owners Brittaney and Pat Cook consistently deliver well-informed, clear and concise instructions to help you obtain all of your peak performance goals. They hire elite coaches to round out their supporting cast. Their instructors are professionals and pride themselves on leading the group and individual classes in such a way that everyone in the class knows and understands how to safely execute each movement.

Recovery Compression Boots

Recovery boots … yes, please! I slipped into these puppies, and the compressed air gradually filled the boots, which created a massage effect. These are useful for before or after your training. They work to stimulate your vascular system and blood circulation, and they’re another tool available at Athletic Outcomes to supplement your performance. Increasing the flow of oxygenated blood to your muscles is ideal for full recovery. The intensity of the massage and duration is adjustable with the turn of a knob.

 Class offerings • Morning, noon and evening group fitness instruction • Small-group training for those more interested a smaller training session of groups limited to less than eight participants • Personal training • Pre- and post-natal class offerings • Virtual, live, interactive and pre-recorded training sessions • Group classes are scalable for all fitness levels

Overall

Athletic Outcomes is a community that exists to help all who are seeking to achieve their peak performance and fitness goals. General fitness, sport specific, and pre- and post-natal training are a few of the training offerings, and all are welcomed in their space. At AO, your safety is first and foremost, and they take elevating their performance and recovery just as seriously.

Thanks for coming along for the ride! afm

 Pricing • All purchases are made online, and you can choose the training package that best fits you  Class Passers are welcomed

AO’s COVID-19 Considerations:  Expect a digital check-in prior to class  All equipment is sanitized following each use, and you’ll keep with your same equipment throughout the duration of your training  Contact-tracing prior to each training session, no matter the group or individual  Masks are required the entire time you are inside the facility

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

CALENDAR J A N U A R Y– F E B R U A R Y 2 0 2 1

Submit your event online at austinfitmagazine.com

Rides & Races PHOTO COURTESY OF USA FIT MARATHON

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

JA N UA R Y 3 0

Lonestar Tower Climb & Run San Antonio, TX JA N UA R Y 3 0

Allstate Hot Chocolate 15K/5K Houston, TX

USA FIT MARATHON AND HALF MARATHON

Sugar Land, TX JA NUA RY 30

JA N UA R Y 3 0

Spectrum Trail Racing: Goodwater Georgetown, TX JA N UA R Y 3 1

USA Fit Marathon and Half Marathon Sugar Land, TX

FEBRUARY JANUARY

JA N UA R Y 1 7

F E B R UA R Y 6

JA N UA R Y 9

Ladders for Leaders’ Annual 5K Run/Walk

Katy, TX

Cedar Park, TX

River Road Run

New Braunfels, TX JA N UA R Y 9 - 1 0

Hoka One One Bandera Endurance Trail Run Bandera, TX

JA N UA R Y 1 7

F E B R UA R Y 6 - 7

JA N UA R Y 1 7

MLK 5K Run/Walk

Rocky Raccoon 100 Miler Huntsville, TX

San Antonio, TX

JA N UA R Y 2 2 - 2 4

Miracle Match Race Series Waco, TX

Chevron Houston Marathon Houston, TX

JANUARY 2021

The Katy Half Marathon

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

F E B R UA R Y 7

F E B R UA R Y 2 1

Natural Bridge Caverns Trail Runs

Happy Trails Trail Race

F E B R UA R Y 7

F E B R UA R Y 2 7

San Marcos Half Marathon

Jail Break Run Half Marathon & 5K

F E B R UA R Y 1 3

F E B R UA R Y 2 7

Surfside Beach Full & Half Marathon

Diploma Dash 5K

San Antonio, TX

San Marcos, TX

Surfside Beach, TX F E B R UA R Y 1 3

Cupid’s Undie Run Austin, TX

F E B R UA R Y 1 3

Cupid’s Chase 5K

Austin & San Antonio, TX F E B R UA R Y 1 3

Rocky 50

Huntsville, TX F E B R UA R Y 1 8 - 2 1

Jackalope Jam Trail Run Cat Spring, TX

Dripping Springs, TX

Non-Invasive One Treatment No Downtime

Baytown, TX

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 Helotes, TX

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

Race for Hope Lufkin, TX

F E B R UA R Y 2 0

Graeme’s Run Katy, TX

F E B R UA R Y 2 0

FDA approved High-energy Shockwave Therapy, the non-invasive alternative to surgery for chronic overuse injuries and osteoarthritis.

The Aurora 10/20/30 Vanderpool, TX

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

Steps For Students 5K Houston, TX

F E B R UA R Y 2 1

Galveston Marathon & Half Marathon Galveston, TX

The Sound Alternative to Surgery

CLICK TO LEARN MORE! 69

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

CALENDAR JA N 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.

BLACK SWAN YOGA 200-HOUR TEACHER TRAINING PHOTO COURTESY OF BLACK SWAN YOGA

Austin, TX

JA NUA RY 6 – JU NE 1 8

JA N UA RY 8 & 10

Star Walk

JANUARY 3

JA N UA RY 6 - J U N E 18

A Rockin’ Holiday Concert

Black Swan Yoga 200-Hour Teacher Training

Get your last dose of holiday cheer with the amazing performers at the ZACH Theater. This classic holiday show will run until January 3rd, leaving a little time after the New Year to still see the show in person. Check out ZACH Theater’s website for details about reserving pods and times.

JANUARY 2021

Black Swan Yoga is beginning their first yoga teacher training of 2021 this January. For those interested in starting their teaching journey, this 200-hour training takes place Wednesday and Friday evenings from 6 p.m. - 10 p.m. over the course of 6 months. Black Swan Yoga also offers an accelerated 10-week program beginning January 9 on Saturdays and Sundays from 8 a.m. 6 p.m. Check out their website for more information.

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Join REI at the Wild Basin Wilderness Preserve for a starlit hike and guided exploration of the constellations above.

It’s perfect for couples looking for a date night or hikers looking to change things up. Tickets are limited and priced at $34 each. Hiking boots are recommended, and headlamps are provided.

JA N UA RY 9 & 3 0

Introduction to Mountain Biking Class

Kick off the New Year by conquering mountain biking with REI! No bike? No problem. Held at the Muleshoe Bend Recreation Area, REI will provide a mountain bike at no additional charge.

You’ll learn about riding techniques,

trail etiquette and finally, you can test out your new skills on a beginner trail ride. The class is priced at $89 and is available to those 14 years and older.

JAN UARY 11

Online Yoga for Survivors, Thrivers and Caregivers

This weekly Monday class is designed with deep and restorative movements to guide participants through healing and meditation. Open for all levels, the class is co-sponsored by Moving Beyond Cancer Collaborative and Cancer Rehab and Integrative Medicine. Intended for anyone impacted by cancer, the class will also provide any and all modifications for any limitations.

JAN UARY 16

Camp Gladiator FREE Workout

Camp Gladiator Saturdays are free community workouts starting at 9 a.m. on the Central Plaza lawn. The bootcamp is open to anyone over the age of 14. They recommend you bring a mat, towel and water to ensure the workout is fun and enjoyable!

JAN UARY 17 & 23

Outdoor Survival Basics

It is every outdoor adventurer’s job to be prepared when things don’t go as planned. In this survival class, you’ll learn about the 10 essentials, how to use them and what to do in an emergency. The class will take place at McKinney Roughs Nature Park from 8:30 a.m. to 1:30 p.m., and all gear will be provided. Tickets are priced at $69. Classes are filling up quickly and spaces are limited, so don’t wait to book!

JAN UARY 18-22

Reel Women in Film: Janis: Little Girl in Blue

The Bullock Museum will be holding virtual screenings of Janis: Little Girl in Blue, a documentary that follows the rise and career of icon Janis Joplin.

This is part of it’s Reel Women in Film series that highlights women in front and behind the camera. On Thursday, January 21st, the virtual streaming will also include a live conversation with Karen Skloss, a local filmmaker and musician. Check out their website to learn how to register.

JA N UA RY 19

Tuesday Trivia at St. Elmo

More than ever, it is important for those Tuesday Trivia is coming back to St. Elmo in the beer garden. Tables are first come first serve, and teams must be seated to play. To keep things safe, everyone must wear a mask when not at their table and mingling with other teams is not permitted. Try out this trivia event and test your brain power!

JA N UA RY 2 4

The Roosevelt Room’s Master Class Series – Home Bartending 101

This virtual series provides the tools you need and the direction you want when it comes to crafting perfect, bar worthy beverages. The series will cover the history of cocktails, in addition to the fundamentals of cocktail-making and covering the classic concoctions.

At the end of the session, there will be a Q&A to answer questions. See the eventbrite for more information.

AUSTIN’S ELITE HIIT TRAINING

JA N UA RY 2 8 - M A R C H 7

Wanderlust’s 200-Hour Yoga Teacher Training

Are you a yogi and ready to take the next step in your practice? Local yoga studio, Wanderlust, is beginning their 200-hour yoga teacher training workshop on January 28. The program runs Thursday and Friday evenings and all day on Saturdays and Sundays, so you can attend without interference with your 9-5. Gioconda Parker will instruct you in Vinyasa, Yin Yoga, meditation, philosophy, Sanskrit and more on your path to becoming a leader in the yoga community.

JA N UA RY 3 0

Backcountry Navigation with a Map and Compass

In this class, you’ll learn how to read a map and properly use a compass together. You’ll cover the basics from the difference between the magnetic north and true north to understanding magnetic variation. Finally, you’ll get to put your new skills to use by navigating a route of your own. The event will take place at Reimers Ranch Park from 9 a.m. to 2 p.m. There are limited spots, so be sure to sign up before they sell out!

PROGRAMMED FOR RESULTS

ONE WORKOUT AND YOU’LL BE HOOKED. WE GUARANTEE IT! NEW LOCATIONS COMING TO

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

BOOK A FREE WORKOUT TODAY!

[512] 969-8121 71

www.REGYMENFITNESS.com/AUSTIN 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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