Austin Fit Magazine July 2019 Issue

JUL 2019

AUSTINFITMAGAZINE.COM

TAKE YOUR LIFE

BACK!

Rudy

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Stacey Deville, Realtor StaceyDeville.com | Stacey@moreland.com | 512.650.6364

Deville Custom Homes

Stacey is a longtime resident of Austin, a REALTOR with Moreland Properties and co-owner of a successful construction company, Deville Custom Homes. Her clientele ranges from the seasoned investors, the luxury buyers/sellers all the way to the first time homebuyers. If you are looking for an ethical, knowledgeable local give Stacey a call!

DevilleCustomHomes.com | 512-492-5255 | 512-650-6364 Deville Custom Homes (Deville Construction) is a family owned Austin based construction company specializing in Custom Homes, Remodels and Commercial Construction. Through our intelligently designed build process we transform properties, land, and commercial buildings into functional spaces and custom masterpieces! We pride ourselves on sustainability, using only the highest quality products and employing only the best contractors. From speculation builds to luxury builds, Deville Custom Homes has set the bar high for craftsmanship.

Get back on track Whether you’re at the top of your game, have a sports injury, or are just starting out on your wellness journey, we’re here to listen. Sports performance specialist Martha Pyron, MD, and the care team at Ascension Seton help you get on track and meet your fitness goals.

• Eating disorder assessment & treatment • Physical therapy & rehab • Massage therapy

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July 2019

THE GOOD STUFF

34

EXERCISING TO FIGHT ADDICTION

20 VOICE BEHIND FITNESS JULY

42 GENETICS AND WELLNESS 6

2019

PHOTOGRAPHY

Exposure

PHOTOGRAPHER: HAYDEN CRIDER L O C AT I O N

Yard Bar Dog Park

Contents Exposure 7 Editor’s Letter 10

HIGHLIGHTS

Digital Content 12 Special Interest Guide 52

Events 78 Races 80

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RUGBY IN AUSTIN

64

BODY TECHNOLOGY

74

SWIM WORKOUT

Part of this issue has been published in previous editions of AFM.

NUTRITION

LIFESTYLE

WELLNESS

FITNESS

Recipe 14 Inflammatory Foods 16

CPR Wrap 24

Oral Health and Sleep 64

Trigger Points 66 Age Proofing Your Fitness 70

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2019

WE PADDLED DOWN LAKE AUSTIN

YOU PARTIED

june 10 AT LCRA Redbud Center

We’re grateful for everyone who joined us for the 10th annual TYLER’S Dam That Cancer fundraising party, benefiting Flatwater Foundation. Over 200 paddleboarders completed the daunting 21-mile, dam-to-dam fundraising paddle to the sound of cheering friends, family, and supporters as they celebrated in Lake Austin style. The good vibes were infectious, and the $1 million+ in raised contributions will continue to help provide access to mental therapy for those affected by a cancer diagnosis. Until next year, we say thanks again.

From the Editor a day. You even brave those nasty apple cider vinegar shots and only use non-toxic everything. You do yoga and foam roll. We do all the things to make our bodies feel their best and to prevent sickness and diseases.

However, my mind always goes back to the age-old question of nature versus nurture. Can our lifestyles really override our genes? Does our nature have the final say when it comes to our health? Especially when it comes to things like cancer, depression, obesity and other conditions?

The content this month is a range from stories on rugby in Austin to profiling the emcee of Austin fitness events and races. More on the science of wellness front, we have a story on the technology trends in health right now, as well as the story behind a new product that could help save lives by simply guiding people through CPR in emergency situations.

For one of our two features this month, I decided to research and see if I could find, or at least come close to, the answers to the questions I had regarding nature versus nurture and our health. You can read that story on page 46. Our second feature touches on research of how exercise plays a role in preventing relapse in former addicts through one local man, Adam Holt. You can read that on page 38.

We’ve packed a lot of information into these pages this month. Get ready to learn something new.

BACK TO THE AGE-OLD QUESTION OF NATURE VERSUS NURTURE

Keep Austin Fit,

O

ur goal as a magazine is to help keep Austin residents — and other nearby and far away readers — to stay, fit, healthy and active. As a magazine, we curate a diverse amount of content, but our goal is always to make sure our articles are highlighting the people and organizations that are living out our mission of educating, motivating and inspiring people and communities to live a healthier lifestyle through a balance of health, fitness and nutrition.

Most of you who read the magazine likely embrace our mission each and everyday. You workout, eat healthy, drink a gallon of water

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Kat Barclay E D I TO R

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2019

#KEEPAUSTINFIT CEO | LOU EARLE PUBLISHER | LYNNE EARLE

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

COO | ALEX ECENIA ASSOCIATE PUBLISHER | ALEX EARLE EDITOR | KAT BARCLAY ART DIRECTOR | CARLEY METZGER ADVERTISING CONSULTANTS Ashley Anjula, Caitlin Moore, Jensen Collie WRITERS Anne Wilfong, R.D. L.D., J. Jody Kelly, Kati Epps, Katerina Sheffield Dickey, D.C., Martha Pyron M.D., Vincent Ip, D.D.S. PROOFREADER Danylle Salinas PHOTOGRAPHER Brian Fitzsimmons INTERNS Emily Effren, Haylee Reed, Kelly Frossard, Monica Hand, Ronald Vaugn

GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES aecenia@austinfitmagazine.com 512.407.8383 EDITORIAL SUBMISSIONS kat@austinfitmagazine.com fitfocus@austinfitmagazine.com EVENT LISTINGS austinfitmagazine.com/events SUBSCRIPTIONS austinfitmagazine.com/subscribe

2609 S 3rd St. Austin, TX 78704 p 512.407.8383 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted.

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

PLEASE RECYCLE THIS MAGAZINE

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

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MENTAL HEALTH

Hormone Levels

JULY

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2019

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NUTRITION AUTHOR

Anne Wilfong, R.D., L.D.

PHOTOGRAPHY

Brian Fitzsimmons

J U LY 2 0 1 9

Recipe These dumplings make a great weeknight meal when paired with sautéed Asian greens.

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2019

CHICKEN AND EDAMAME DUMPLINGS Makes approximately 24 dumplings

Try these chicken and edamame dumplings with sautĂŠed Asian greens at home for a healthier and more wallet-friendly alternative to your favorite Asian restaurant.

INGREDIENTS For Dumplings: 3/4 pound skinless, boneless chicken thighs, roughly chopped 2/3 cup shelled edamame, steamed 1 tablespoon ginger, chopped 2 green onions, white and green parts, chopped 2 tablespoons Vietnamese chili garlic sauce, such as Huy Fong 1 tablespoon low sodium soy sauce 1 tablespoon sesame oil 24 wonton or dumpling wrappers For Sauce: 2 tablespoons soy sauce 1 tablespoon rice wine vinegar 1 teaspoon chili garlic sauce 1/2 tablespoon sesame oil P R E PA R AT I O N 1. Bring water to boil in a large pot fitted with a steamer and reduce to simmer.

2. Keep the wrappers moist by covering them with a damp kitchen towel.

3. In the bowl of a food processor, combine the chicken thighs and pulse a few times.

Add the edamame, ginger, green onions, chili garlic sauce, soy sauce and sesame oil. Pulse mixture until very well combined.

4. Add approximately 1 tablespoon of chicken mixture to the center of each wrapper. Moisten the sides of the wrapper with water and close each dumpling by gathering the edges of the wrapper toward the center. Keep filled dumplings moist by covering them with a damp kitchen towel.

5. Place the dumplings in a single layer in the steamer and steam for approximately 6-7 minutes. Repeat with remaining dumplings and serve immediately with sauce.

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

NUTRITION AUTHOR

Coach Kati Epps

CREATING AN ANTIINFLAMMATORY DIET The Benefits of Anti-Inflammatory Foods

C

hronic inflammation has become an issue in our American culture. Between convenient processed foods, a sedentary lifestyle and high stress, it’s no wonder we’re dealing with heart disease, diabetes, fatty liver disease and cancers. Fortunately, we can combat inflammation, both short-term and chronic, with information and thoughtful nutrition.

What is inflammation? Inflammation is the body’s way of protecting itself from injury, illness and infection. It increases

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the white blood cell count, which are the immune cells, and a substance called cytokines to fight off infection. The issue with chronic inflammation is there isn’t illness to combat. The body is fighting a lifestyle.

One of the best ways to contend with inflammation is to increase the amount of anti-inflammatory foods into a daily nutrition plan. This allows the body to heal from the inside, using food as a primary source of treatment. Since many times it is food that initially causes the inflammation, understanding how different foods work in the body and how they can heal or harm gives a huge

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The goal in adapting any lifestyle, including an anti-inflammatory one, is to find a rhythm and balance.

2019

High fibrous foods help to heal the gut

advantage in choosing the best items to include in a daily nutrition plan.

The first big step would be to increase the daily intake of vegetables like broccoli, mushrooms, brussels sprouts, spinach, kale, cauliflower, zucchini, asparagus and cabbage. These high fibrous, nutrient dense foods help to clean out the intestines, heal the gut and bring a variety of vitamins and minerals back into the body.

Then, add fruits such as fresh berries, cherries, pineapple and grapes in place of sweets or other processed treats. Rich in antioxidants, which may help reduce the risk of disease and boost the immune system, these fruits will help to heal and curb the sweet tooth.

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

NUTRITION

“

bites provide great anti-inflammatory fats along with fiber and protein.

Drink green tea over coffee when possible. The antioxidant and anti-inflammatory properties in green tea are shown to reduce the risk of Alzheimer’s, heart disease and obesity. Season your foods with spices like turmeric, cinnamon and fenugreek. Not only will these seasonings enhance the flavors of your fresh vegetables and lean proteins, but they also help reduce inflammation and, in the case of cinnamon, help speed up your metabolism. Jalapeño and other hot peppers, as well as sweet bell peppers are packed full of vitamin C and antioxidants, leading to a reduction in inflammation and

THE GOAL IN ADAPTING ANY LIFESTYLE, INCLUDING AN ANTIINFLAMMATORY ONE, IS TO FIND A RHYTHM AND BALANCE.” Look at your fats and switch out processed seed and vegetable oils for fresh avocado slices, olives, extra virgin olive oil, coconut oil and other healthy fats. The monounsaturated fats help reduce the risk of heart disease, brain cancer and other illnesses. Eat more fatty fish like salmon and mackerel that are packed with omega-3 fatty acids, EPA and DHA. Snack on nuts like almonds, walnuts, pecans and cashews. These delicious little

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potentially healthier aging.

End your day with a piece of 70 percent dark chocolate. Dark chocolate is a rich, satisfying antioxidant-packed treat that lends to healthy aging and the reduction of chronic disease. Pair this desert with some fresh strawberries and almonds for a sweet and satisfying disease-fighting power punch.

When incorporating antiinflammatory foods, it is also good to know which foods to limit or avoid. Sugary beverages, from soda to fruit juice to frappuccinos, provide no nutritional value and spike your insulin levels. Processed snack foods, like chips and crackers, and desserts like cake, ice cream and cookies should be saved for special occasions, not a daily menu option. Pastas, breads and other refined carbohydrates that have lost their natural fibers, vitamins and minerals in processing; packaged/

2019

processed meats like hot dogs, sausage and bologna need to be eaten with caution and care (not only for inflammation but for nitrates and other additives).

The goal in adapting any lifestyle, including an anti-inflammatory one, is to find a rhythm and balance. If you do not like a particular food, find another that does the same job in your body. The idea isn’t to suffer in your food — it is to thrive in your healthy body. Get creative, check out recipes or simply incorporate more whole fresh foods into your repertoire.

Both your body and taste buds will thank you. afm

WHAT COULD AN ANTI-INFLAMMATORY DAY LOOK LIKE FOR NUTRITION? Breakfast: ½ cup fresh berries Egg white omelet with mushrooms, bell peppers and spinach ½ medium avocado Lunch: 3-ounce salmon seasoned with dill 1 cup roasted brussels sprouts with balsamic vinegar and rosemary 1 tsp extra virgin olive oil/squeeze of lemon for dressing 2 cups arugula salad with tomatoes, cucumber, celery and carrots

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LIFESTYLE AUTHOR

Monica Hand

THE VOICE OF RACING

A

final stretch of a 10K, a triathlon or any long distance race is physically and emotionally taxing on an individual. What keeps that drive going and pushes someone to reach the finish line is usually a mix of talent, stamina, pride and the energy that surrounds them.

That energy is different at every race, and it can be

Logan Delaware: IT guy turned public announcer.

JULY

20

2019

Heather Schramm

Logan Delaware

Jessica Alexander

Delaware also owns his own business, Big Mouth Announcing.

hard to replicate.

From the early starting hours, tents lined with sponsors and seas of numberbibbed athletes, racing events are a huge production. There’s one piece of races that isn’t often seen but always heard — the race day emcee.

Behind that voice are thousands of feet of extension cords, countless speakers, a tent and a man or woman with a mic. But it’s usually not just anyone with a microphone.

“You can hire your Uncle Joe,” Logan Delaware, owner and founder of Big Mouth Announcing, says. “But then you’re just gonna get your Uncle Joe.” Delaware has been emceeing professionally for 13 years. He now does voiceover work, commercials, galas, sporting events and races all over Austin. If it needs a voice, he’s probably worked it.

But in the beginning, before he was the voice of the fitness event community, he was just a guy with a nine-to-five IT job who competed and volunteered at races on the weekends.

“He’s become the MacGyver of announcing,” says Kate Doyle, Delaware’s wife and business partner.

“He’s worked every aspect of race production — from slinging fences, coaching, competing and now to delivering the information and entertainment.”

It all started in 2003, when Delaware

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was working for RunFAR, a timing and race production company. He was “slinging fence” and doing the heavy lifting when Raul Najera, the CEO of RunFAR, asked him to take over on the mic while he needed a break to use the restroom.

Three hours passed and Najera never returned after he had gotten sidetracked with other event details.

Alone, Delaware only had a race program, a mic and some essential caffeine.

“I didn’t know what to do,” he says. “I just figured I would start cracking jokes and heckling the people I knew in the race — and it worked.”

After that, it wasn’t long before he was doing 25-30 events a year.

Known for his ability to connect with the crowd and the athletes, all of the business came to him by word-ofmouth. He became busy enough that friends started telling him it was time to make it a full-time gig. Thus, Big Mouth Announcing was born.

“We started really small, working with just a few speakers and borrowing what else we might have needed,” Delaware says. “Now, we own all of our own equipment, a few vans and have a team of four announcers.”

The business continues to grow, especially with the addition of Ben Williams and Erin Truslow, the two other contracted announcers on the team. This past Thanksgiving, the team worked three turkey trots simultaneously. Delaware announcing at one and Doyle at another, they opted to change their tradition to spend their holiday together on that following Friday.

Ask Delaware what it takes to become a fan-favorite emcee, and he’ll just smile and say, “M&Ms and soda water are a great place to start.”

Those who have heard his voice know it’s much more than candy or caffeine that makes his business so successful.

Not only does Big Mouth Announcing do all of their own set up, sound check and takedown, but they do it all with a perfectionist’s mindset so that their announcing will go as smoothly as possible.

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

LIFESTYLE

immediately. He’s confident and

“The attention and detail he places in moments like the kids’ races truly sets him apart.” Doyle says. “He knows how to scale to the type of crowd at hand.”

Doing it for so long, Delaware understands the insand-outs of staying on time with information, keeping people moving and watching what he says. While “Uncle Joe” may be unfiltered, Big Mouth Announcing knows how to play the game.

Announcing is an art, and what comes out of the perfect setup is that the talent truly shows through.

“Logan sets the tone of a race immediately,” Doyle says. “He’s confident and his energy is infectious. He just makes you feel good.”

Having been involved in the racing community in some way, shape or form since long before someone ever

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his energy is infectious. He just makes you feel good.”

“

handed him a mic, Delaware is also able to share in that experience of the event through telling jokes and stories.

“I get to get paid to tell jokes and meet amazing people.” he says.

It’s a lot more than well-timed dad jokes. Delaware shares uplifting commentary that he references from his days as a running coach, relatable anecdotes from his own life experiences and inspiring stories about real people. He often shares the story of a time he chose not

2019

Heather Schramm (top); and Robert Jag

“Logan sets the tone of a race

he’s seen athletes grow in their abilities, overcome obstacles or even just celebrate new milestones — and he takes the time to share these bits of their lives with the crowd.

It’s in these stories, encouraging words and understanding momentos that Big Mouth Announcing creates an energy fitting for that final stretch of a raceway.

“I think what athletes don’t realize is that every time they race, they are adding to Logan’s story,” Doyle says.

“To know he potentially made someone’s race a little bit better is the most valuable gift he can receive.” afm

Andrew Wolfe

to finish a race in 2009. He tells this story to remind those competing and those spectating that there’s something special about knowing yourself well enough to know what you can or can’t do, as well as remind them all that it’s okay to have fun, and it’s okay to not perform to perfection every time.

“The next time you run a race, if you have to walk off early, you run just a little bit harder,” he says. “You have something to prove, and you always do.”

Over his 13 years in the Austin fitness community,

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

LIFESTYLE AUTHOR

Monica Hand

INNOVATING CPR One product to change outcomes.

A

family outing gone wrong 16 years ago.

Sitting in the back of the car, Felicia Jackson’s 2-year-old son began choking, couldn’t breathe and lost consciousness. In the panic of the moment — as any mother would feel seeing her child in danger — Jackson was at a loss of what to do. Even though she was a heavily trained nurse and CPR certified, the fear of losing her own son left her in a blank state of mind, terrified of what was happening.

“I was in shock,” Jackson recalls.

“I forgot everything I’d been taught, and I just froze.”

Luckily her husband, also CPR certified, was there and able to jump into action before it was too late.

The reality of it is that this loss of awareness of what to do in a given moment of need is extremely common when it comes to life or death situations. That situational stress is what led Jackson to realize that there was a need to improve the chances of individuals who required cardiopulmonary resuscitation with only the help of civilian responders. She then conceived the idea of the CPR Wrap.

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Jackson began to develop the design of the wrap, taking her time to pay attention to the practical details.

Using her own experience and drawing from others’ input, she’s been able to create the perfect tool for the four out of five cardiac arrests that happen out of the hospital.

The disposable device is a user friendly piece of layover equipment that can be stored with any first aid kit. It comes with clear and concise directions for each of the four American Heart Association recommended steps that a responder of any level can understand and follow under any amount of stress, as well as a one-way mouth guard for breathing oxygen into the victim.

The visual guides even prompt hand placement for compression techniques.

“I don’t want any mother to ever have to feel as helpless as I did on that day,” Jackson says. “The product can be used by even untrained individuals.”

Jackson’s product has already been turning heads in the health care community. The simple design and accessibility to all levels of knowledge about CPR

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“

I WORK IN MEDICINE, AND I REALIZED I HAD TO DO WHAT I PREACHED TO MY PATIENTS. IF YOU FALL, YOU JUST GOTTA GET BACK UP. IT’S WHAT YOU DO IN THOSE MOMENTS THAT COUNT THE MOST.”

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Felicia Jackson

techniques makes it a great training tool, reminder and emergency application.

“I just remember thinking, ‘How has no one thought of this?’” Marcy Thobaben recalls.

Thobaben is a licenced practical nurse, urban EMT and president/CEO of Bluegrass Readiness. She’s also one of Jackson’s health care product consultants and has been working with her for the past two years.

“I don’t work officially for her,” Thobaben explains. “But I would do anything to help her. I believe in her mission and the product 100 percent.”

Thobaben almost lost her brother to a cardiac arrest collapse due to dehydration and has since been a major advocate for CPR and certification regulations. When

she first found the wrap, it was via LinkedIn, and she reached out to Jackson to give some pointers in the design aspects. They met in a Cracker Barrel and compared notes to adjust the design.

“I’ve been training individuals in CPR for 30 years, and I knew what the American Heart Association would want to see from a product like that,” Thobaben says. “The product is just so genius, I knew she was going places with it.”

The product is useful not only because of the ease of training it allows, but because of the reminder it serves as for those who have been certified at some point but haven’t kept up with the practice of staying certified, or, like Jackson, may need a reminder of specific steps in the

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

LIFESTYLE heat of the moment.

“There’s a three-month retention rate for information learned at any training session,” Thobaben says. “After that, you’re lucky to remember any of the guidelines if you aren’t being prompted.”

What’s more is that the statistics regarding the availability of emergency services with 9-1-1 is surprisingly not in favor of those experiencing cardiac arrest.

“An ambulance won’t get there as quickly as people think,” Thobaben says. “And most times, the emergency operator isn’t able to give CPR directions over the phone. They’ll just try to remind you to stay calm.”

Even though the product’s innovation is globally recognized now by many trainers and companies, Jackson speaks of the difficulties that her company faced in the startup period. Pointing to the fact that she is an African American woman standing as the inventor and CEO of the company, there were times she faced major obstacles that she

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hadn’t expected.

“People tried to convince me it would be easier to sell the product if I wasn’t the face of my own company,” Jackson recalls. “That hurt a lot. When I looked out at the inventors in the world, I didn’t see anyone

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that looked like me, but this was my product, and I had set my mind to it.”

Pointing to her daughters and her son as her motivation, in order to leave a better role model for them than she had, she stuck with it. Even turning down buyout opportunities

2019

If you're looking for someone to really get into those sore spots, you've found the right place!

for quick payouts, Jackson took the long route to success — and it wasn’t easy.

“I have some great advisors, and that family of support is what got me through it all,” Jackson says. “I work in medicine, and I realized I had to do what I preached to my patients. If you fall, you just gotta get back up. It’s what you do in those moments that count the most.”

Her persistence paid off, and it continues to do so. Now, after 2018 brought many big name companies interested in purchasing CPR Wraps from Jackson, and since her product made headway in other countries and continents, it’s become a source of confidence in her own abilities as an inventor. She was even chosen for the Techstars Austin Mentorship-Driven Accelerator Program, of which only one

percent of companies that apply are accepted.

She is also designing similar products that she hopes will continue to better the chances of people in their moments of need.

Continuously modifying and updating the wrap itself, she still allows herself to chase her passion of inventing.

Now, Jackson is reminded of that day she almost lost one of the most important people in her life as her son walks across the stage for graduation from high school. It could have been the worst day of her life, but instead, Jackson has created a life-saving product to help others.

It used to be about taking care of my own family,” Jackson says.

“But now, I feel like the whole world is my family. It’s my responsibility to give back to the community as best I can.” afm

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M A N T I S M A S S A G E .C O M

LIFESTYLE AUTHOR

Haylee Reed

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PHOTOGRAPHY

Andrew Leal/FloboPhotosports

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2019

ATX RUGBY In the land of football, rugby is working its way into the Austin sports scene.

D

uring the golden hour of Thursday evening, the players of the Austin Blacks rugby team turn onto the winding gravel road leading to the hidden gem known as Burr Field, the team’s home grounds. About a half hour before practice starts, some of the guys head over to the clubhouse — the common area where players can hang out together or grab a quick snack — and as 7 p.m. nears, they trickle onto the field and begin warming up. With the Western Club Championships coming up the following weekend, the team is eager to get started.

If you’re from Texas, the land of football, you’re probably familiar with watching players throwing around an oval-shaped ball and hurling themselves into tackles, but it might not be as common to see them doing so with little to no padding nor helmets.

However, according to Stevie Swindall, one of the head coaches for the Austin Blacks, “Austin seems to be a hotbed in the last few years.”

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While pockets of rugby emerge throughout the U.S., from the northeast regions all the way to the west coast, the sport has also been gaining major traction among athletes in Central Texas.

“When we first got here, the biggest representation was the California teams…Now, we’re seeing at the national level that Texas is a hotbed where it wasn’t really five years ago, so I think our club has been a big part in changing the landscape,” says Tane Jericevich, another head coach for the Austin Blacks.

However, where Swindall and Jericevich come from, rugby is far from uncommon. Growing up in Scotland, the two coaches began playing rugby before the age of 10 — typical for most children in their home country.

“We met years ago — too many years ago — playing back… in Italy,” Swindall says, “And (Jericevich) came out to Austin first and loved it and persuaded me to come out a year later. That was five years ago, and we’re still here.”

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

LIFESTYLE

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[RUGBY] HAS GROWN EXPONENTIALLY IN AUSTIN, BECAUSE WE’RE IN ONE OF THE NINE PLACES IN AMERICA THAT HAS A PROFESSIONAL TEAM NOW, AND I SEE THE GROWTH RATE IS ONLY GOING ONE WAY — UP.”

According to popular belief, rugby was born in 1823 when William Webb Ellis, a student at Rugby School in Warwickshire, England, decided to defy the conventions of the day, which held that players were only allowed to kick the ball forward. As it’s written on a commemorative stone at Rugby School, Ellis “with a fine disregard for the rules of football… first took the ball in his arms and ran with it, thus originating the distinctive feature of the rugby game.” Soon after, Cambridge University adopted the game and established its first team as well as a set of local rules. From the university, rugby quickly gained popularity among several boarding schools and clubs, and in 1971, the Rugby Football Union was founded in London, with the first ever international match played between England and Scotland later that year.

Ranked as one of the fastestgrowing sports in the U.S. by the Sports & Fitness Industry Association, rugby has grown exponentially over the past decade. According to World Rugby, in 2016 alone, “the total number of registered players increased from 2.82 million to 3.2 million, while the total number of non-registered

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rugby players rose from 4.91 million to 5.3 million.” Additionally, a 2018 study conducted by Nielsen Sports found that rugby now has a fan base of 338 million people, with 33 million fans in the U.S. Thanks in part to the Austin Blacks Rugby Club, founded in 1967 as the first club in the southwestern United States, rugby in Austin has experienced a significant growth in popularity and participation. Since then, Austin has seen the emergence of a number of other rugby clubs, including the Austin Huns and the Austin Valkyries, as well as Austin Elite, the city’s only professional rugby team.

“It has grown exponentially in Austin, because we’re in one of the nine places in America that has a professional team now,” says Mark Brewerton, a New Zealand native and player for the Austin Blacks since 1997. “And I see the growth rate is only going one way — up.”

Brewerton says there are a handful of factors contributing to this growth, including the acceptance of rugby sevens into the Rio 2016 Summer Olympics — its first appearance in the Olympics since 1924 at the Paris Games.

Additionally, Brewerton says the U.S. National Sevens rugby team, an abbreviated form of the game, is doing very well on the world stage, currently ranked second in the World Series.

However, it isn’t just the game itself nor the U.S. team’s success that’s drawing locals to rugby. For many players and fans of rugby, it’s all about the culture.

“I think that’s one of the most attractive aspects of playing rugby,” Brewerton says. “The comradery, the play-hard, you know, the belt-the-crap-out-of-eachother, but then help each other up, and then after the game, shake

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LIFESTYLE hands and have a beer or just have a discussion.”

This culture creates a sort of universal language, enabling players and fans all over the world to connect with one another through their love of the game.

“Every time I go overseas…I always google ‘rugby club,’ and you’ll find the local bar or the local place, and you go there and immediately you have a bunch of people you have something in common with, something you can talk about and something you can discuss. The culture and the comradery is a very big aspect of rugby,” Brewerton says.

For the Austin Blacks, it’s this culture and passion for the game that brings many players back year after year. With players ranging in age from early 20s to mid 50s, it’s evident the club has fostered a comradery that’s hard to come by

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— and hard to part with.

Watching one of the players walking by, Jericevich laughs and says, “He’s like 50 — how old is he?

And he’s had like four ACL surgeries in his 40s and he’s still playing.”

“He’s like a blackbelt in karate,” Swindall says, “so he’s real flexible and still does the splits when he warms up — it’s freaky. He’s an athlete,” But for teams like the Austin Blacks, age is no boundary for these players. These guys do it for the love of the game, as well as the bond they share with their teammates. Swindall and Jericevich say this comradery is especially evident within their club, and it extends not just to their players, but also to the community, families and

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friends who support the team.

“The good thing about America that’s kind of different than back home in Europe is that the families are much more included in rugby here,” Swindall says. “Wives and girlfriends are all welcome — they come out and it’s like a big family here at the rugby field…Everybody brings their [kids] to the playscape. Normally we have a food truck and stuff — it’s a great day out. There’s obviously some beer and stuff, but who doesn’t like to watch a bunch of young, fit men in short shorts hit each other? afm

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Brian Fitzsimmons

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AFTER RESEARCHING THE RELATIONSHIP BETWEEN FITNESS AND ADDICTION, ADAM HOLT HOPES TO HELP AUSTINITES THROUGH FREE FITNESS CLASSES.

dam Holt, 34, recently wrapped up two years spent researching the link between fitness and addiction as a grad student at The University of Texas. It’s been a challenging experience, he easily admits, but it’s led him to understand the potential for exercise to help people in recovery.

“There’s a lot of science behind it,” Holt says. “All of these things come together in fitness to help someone stay sober.”

Holt finishes his studies at a time when substance use disorders (SUDs) — occurring when recurrent drug or alcohol use causes health problems, failure to meet responsibilities in

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places such as work, home or school and other issues — are affecting a consistent number of American adults.

About 19.7 million people aged 12 or older had an SUD in 2017, according to data collected from the National Survey on Drug Use and Health that year, and in 2016, that number sat just a bit higher at 20.1 million.

More than four million individuals received treatment for substance use in 2017. But treatment isn’t a guarantee of sobriety — 40 to 60 percent of individuals with SUDs relapse, according to the National Institute on Drug Abuse.

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Holt has focused on this population during his time at UT. He has assisted researchers studying the benefits of fitness to prevent relapse and says recent studies — especially those evaluating fitness’s neurological effects — have made him confident that it is a method that works.

“There is this connection,” Holt says. “Fitness and physical activity can reduce relapse rates in people struggling with substance use disorders.”

While there haven’t been many clinical studies done on this relationship, as it’s more difficult to conduct tests on human subjects, animal-based studies have shown that there is biological basis for protective, anti-relapse effects of exercise, says Wendy Lynch, an associate professor of psychiatry and neurobehavioral sciences at the University of Virginia.

Some of the first of these animal studies were conducted about 10 years ago by researchers such as Mark Smith, a psychology professor at Davidson College. Smith, through rat-based studies, determined that a previously understood relationship between increased exercise and decreased drug use was in large part driven by exercise reducing the rewarding effects of drugs.

In his studies — the first of which were published in 2008 — Smith exposed rats to aerobic exercise (a running wheel), and found they self-administered fewer drugs than sedentary rats.

“They self-administer less cocaine, I’ve shown,” Smith says. “They self-administer less heroin. Other researchers have shown that they selfadminister less nicotine, less methamphetamine and pretty much every other drug as well.”

This could have happened for a few reasons, Smith says. Exercise can serve as an alternative non-drug reward, providing something pleasant to do as an alternative to a drug. It can also reduce anxiety and depression — both risk factors for substance abuse, he says.

Neurological effects of exercise factor in as well, according to both Smith and Lynch.

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“THERE IS THIS CONNECTION. FITNESS AND PHYSICAL ACTIVITY CAN REDUCE RELAPSE RATES IN PEOPLE STRUGGLING WITH SUBSTANCE USE DISORDERS.”

Lynch focuses on these effects in her research, which involves studying changes in glutamatergic signaling in the cortex of the brain. Increases in glutamate, an excitatory neurotransmitter in the brain, is believed to trigger craving and lead to relapse, she says.

“These glutamatergic pathways become hyperactive when a person has gone through withdrawal or an animal has gone through withdrawal, and then they come into contact with, say, a cue that’s associated with the drug use,” Lynch says, using smelling a drug as an example of a cue. “That’s going to trigger intense craving, and that’s due to the glutamatergic signaling in the cortex.”

Her rat-based studies, the most recent of which are currently in press, have shown that exercise during early withdrawal can normalize glutamatergic signaling and prevent that hyperactivity — and craving for a drug — seen later.

In addition, Smith says exercise can lead to increased levels of dopamine, a chemical in the brain that’s related to the rewarding effects of drugs.

“We know that most drugs of abuse in the short term increase dopamine, and that’s largely responsible for their rewarding effects,” Smith says. “Well, short bouts of moderate exercise also increase dopamine. So, you can kind of get your dopamine fix (through exercise), and that’s kind of an oversimplification, but it’s not inaccurate.”

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Both Smith and Lynch also point to a human-based study from 2016 in which participants, adult men and women with methamphetamine dependence, maintained abstinence for a period of time and then were exposed to exercise.

The study found dopamine D2 receptors, which are decreased over the course of addiction, are normalized by exercise.

These neurological effects stood out most to Holt from his research.

He says these findings provide the most convincing evidence to him that exercise can be used as a treatment for addiction.

“If you can show that there’s actually something that happens biologically, in the brain...if you can show fitness increases the dopamine receptor sites, then there’s no question — it’s not like, ‘Oh, it will kind of make you feel better,’ it’s, ‘No, fitness will do this,’” Holt says.

Holt’s choice to study these effects in grad school was motivated by experiences in his own life. He struggled with drug abuse and addiction for many years in high school, college and even during his time spent in the military.

It led Holt to a point at which, he admits, “I didn’t like who I was.”

Holt’s first experience with drugs was at his 16th birthday party, when someone offered him liquid ecstasy. He says he was hooked on the feeling of acceptance it gave him — something he chased after in the years that followed.

He attended college at Texas A&M University, where he joined the Corps of Cadets, but also began regularly drinking and smoking weed. By his junior year, he had started using cocaine.

When he joined the Army Reserve and got married, Holt was still using.

Despite a few scares in the military, Holt never faced serious consequences for his drug use.

It was an addiction to methamphetamine, which he developed after he returned from deployment in

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“

“I SAW A CORRELATION. WHEN I WAS ACTIVE A COUPLE OF TIMES A WEEK, IT WAS EASIER FOR ME TO STAY SOBER, BECAUSE I WAS ENJOYING LIFE. I QUICKLY NOTICED THAT WHEN I WASN’T WORKING OUT, I WASN’T HAPPY, AND I WAS RELAPSING.”

Afghanistan in 2011, that changed everything for him.

“Everything just sort of starts to unravel,” Holt says. “Because I want this drug.”

In the years that follow, Holt was divorced, had gone to jail three times and attempted to commit suicide. He lost his house and a connection with his family.

In winter 2015, stopping at a hotel on the way to collect his things from a sober home (he’d been kicked out of for using), Holt finally realized how alone his addiction had left him.

“I was in this hotel room. It was just me and a bag of Arby’s, and I had no one to call. I had no one, nothing,” Holt says. “That was the bottom of everything.”

After that day, Holt began to look for ways to rebuild his life. He went to his third treatment center and stayed in a halfway house. Then he got a job at The Cheesecake Factory and an apartment through a nonprofit.

These things helped Holt stay sober, but periodically, he would still relapse. That’s when he started working out — something he says helped him maintain sobriety for longer periods of time.

“I saw a correlation. When I was

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active a couple of times a week, it was easier for me to stay sober, because I was enjoying life,” Holt says. “I quickly noticed that when I wasn’t working out, I wasn’t happy, and I was relapsing.”

At first, Holt lifted weights and ran at a gym close to his apartment.

Later, he got involved in Spartan races — extreme obstacle course races that require participants to carry sandbags, crawl under barbed wire and climb ropes in order to complete them.

While exercise wasn’t a cure-all, he says it gave him something to focus on other than his addiction. He also says his research at UT has helped him understand the science behind how exercise could have potentially benefitted his recovery.

Now, Holt has been sober for over a year. He has a partner, a son and, as of May 25, a graduate degree. He’s also turned his attention toward a new goal: building a sober community in Austin through free fitness programming.

“We really want to make something community-focused and show the recovery community that there are people there that want to partner with them,” Holt says. “The only requirement for coming to any of our classes is 48 hours of sobriety, so I mean, in theory, it’s really for anybody.”

While he’s still getting his nonprofit, Outsiders Anonymous, off the ground, Holt says he’s led fitness classes in a few sober homes and treatment facilities. He is working toward having a facility of his own, where he can offer workout classes and a place for Austin’s sober community to gather.

He says both his own experiences and research have made him confident that the recovery community could benefit from his initiative. People will consider exercise as a method of recovery, he says, “because they want to stay sober.”

“The data is there like, ‘Yes it helps, yes it works. This is another tool that you can use as a part of your recovery,’” Holt says. “We just have to be able to provide these services.” afm

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Genetics and Wellness Has your health already been predetermined?

BY A F M S TA F F

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Understanding the role of genetics in our health has become a central theme in medical research as well as a wellness trend. More people are testing their genetics to better understand their health and know what diseases they may potentially be at risk for.

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ut if we strive to always eat healthy, drink enough water and exercise regularly, why should we also be worried about genetic risks? Can our genes really outweigh a healthy lifestyle when it comes to certain diseases?

Genes

Genes are pieces of DNA (deoxyribonucleic acid) inside our cells that tell the cell how to make the proteins the body needs to function. DNA is the genetic “blueprint” in each cell. Genes affect inherited traits passed on from a parent to a child, such as hair color, eye color and height.

A genome is all of the genetic material in an organism. A human genome is mostly the same in all people, but there are variations across the genome. This accounts for about 0.001 percent of each

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person’s DNA and contributes to the differences in appearance and health from person to person.

People who are closely related have more similar DNA. Not all differences in DNA have an effect on health or disease risk, but some do. So, as parents pass their genes onto their offspring, some diseases tend to cluster in families. This is why genetics often can tell doctors whether or not you have higher risks for certain diseases.

Although there are many possible causes of human disease, family history is often considered one of the strongest risk factors for many common diseases — things like cancer, obesity and even depression.

Cancer

According to the American Cancer Society, changes in genes, called mutations, play an important role in the development of cancer.

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Obesity

Mutations can cause a cell to make (or not make) proteins that affect how the cell grows and divides into new cells. Certain mutations can cause cells to grow rapidly, which can lead to cancer.

However, only about 5-10 percent of all cancers are thought to be strongly related to an inherited gene mutation. Also, typically several mutations are needed before a cell becomes cancer.

Most cancers start because of acquired gene mutations that happen over people’s lifetimes.

Sometimes these gene changes have outside causes, such as sun exposure or tobacco. But gene mutations can also be random events that sometimes happen inside a cell without a clear cause.

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While it may seem that environment and lifestyle would determine whether a person is more likely to become obese, according to the Obesity Medicine Association, recent studies suggest that genetics contribute to 40-70 percent of obesity with the discovery of more than 50 genes that are strongly associated with obesity.

One of these genes is the fat mass and obesityassociated gene (FTO), which is found in up to 43 percent of the population. People with this gene may have challenges when it comes to limiting their caloric intake. It also can cause things attributing to obesity like increased hunger levels, reduced satiety, reduced control over eating, increased tendency to be sedentary and increased tendency to store body fat.

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“Despite carrying the predisposition to increased appetite and slower metabolism, your genes don’t necessarily determine whether or not you will be obese.”

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Despite carrying the predisposition to increased appetite and slower metabolism, your genes don’t necessarily determine whether or not you will be obese.

There are many effective approaches to nutritional, physical activity and behavior that can both prevent and treat obesity.

Depression

The Stanford School of Medicine estimates that 10 percent of Americans will experience clinical depression at some point in their lives. Research also shows that this type of depression is also more likely to be shared by siblings and children. A person with a relative who suffers from depression is almost five times as likely to develop it, meaning genetics play a role in our mental health.

However, there are no genetic studies that have identified what specific genes are associated with depression. It is likely that depression is a genetically complex condition involving multiple genes and possibly multiple modes of inheritance.

Whether or not you have a family history of depression, other factors can also contribute to depression, such as brain chemistry, brain structure, hormones and stress levels.

Nature and Nurture

Research and experts have linked genetics to certain diseases — specifically cancer, obesity and depression. But research also points out it’s not the only determiner in our health. Nature and nurture work together. If you do have genetic risks for cancer, avoid smoking and the sun. If your parent has experienced depression before, be aware of symptoms and environmental factors that could lead to developing depression.

If you are at risk for obesity, work out and eat right. Knowing your family history can help you understand your risks for certain diseases, but it doesn’t determine if you will get them. afm

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“Knowing your family history can help you understand your risks for certain diseases, but it doesn’t determine if you will have them.”

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SPECIAL PROMOTION

FEEL GOOD

Guide

FROM FAMILY PRACTICES TO DENTISTS AND HERBAL REMEDIES, WE HAVE ALL THE LOCAL GO-TO’S TO KEEP YOU FEELING GREAT INSIDE AND OUT

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Brushy Creek Family Physicians Forest Creek Medical Center 4112 Links Lane, Suite 201, Round Rock 512.990.3351 BrushyCreekFamilyPhysicians.com

Wellness

At Brushy Creek Family Physicians, patients always come first. As a family medical practice, Brushy Creek understands the importance of our relationship with you and your entire family. Its doctors are experts in the fields of family practice, pediatrics and internal medicine, and take great pride in caring for many generations of Round Rock and Austin-area families. There are two new physicians seeing patients at the Links Lane location, Dr. Laura Kromann and Dr. Dianne Elledge. There are also same day appointments available and appointments can be booked online.

With two convenient locations in Round Rock, Brushy Creek is a stone’s throw from anywhere in north Austin, Cedar Park, Georgetown, Hutto or Pflugerville. When you need a place to call your medical home for primary care, look no further than Brushy Creek.

The Center for Healing and Regenerative Medicine (CHARM) 10815 FM 2222 Bldg 3B, Ste 200, Austin 512.614.3300 x102 charmaustin.com

The Center for Healing and Regenerative Medicine (CHARM) is a multi-disciplinary medical practice focused on integrated non-surgical solutions to resolve pain, promote tissue repair and restore function in individuals with musculoskeletal injury, instability and pain. CHARM’s therapies, perfected over decades of experience and processed in our in-house lab, use your body’s own stem cells and platelet-rich plasma to repair tendon tears, ligament damage, joint instability and wear that can lead to chronic arthritis over time. CHARM also offers a full complement of interventional spine procedures, electrodiagnostics and highly specialized 1:1 physical therapy utilizing the Redcord / Neurac Method. This unique body weight offloaded, closed kinetic chain, suspension therapy provide clinicians the ability to uncover the root cause of muscle imbalance and compensatory patterns. Specific, guided and progressive exercises restore these weak links in the kinetic chain allowing for enhanced performance and injury prevention.

Every patient at CHARM receives a comprehensive evaluation, thorough education on treatment options and a plan to meet your individual needs. Whether your goal is to excel in your next marathon, get back on the tennis court or walk Lady Bird Lake without pain, CHARM can help you optimize your healing and unlock your body’s true potential.

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Moossy General & Cosmetic Dentistry 4200 N Lamar Blvd. Ste. 145, Austin drmoossy.com

Dr. Michael Moossy, an avid mountain biker, understands living a healthy lifestyle in our beautiful city. Often times we are consumed by muscle mass, BMI’s, heart rates, diet etc.… but you can’t forget about your oral health! The connection between your oral health and overall health is undeniable.

Feeling good starts with looking good and looking good starts with a healthy smile.

Ten “Feel Good” Reasons to See Dr. Moossy: 1. Complimentary second opinions 2. Complimentary cosmetic consultations 3. Preventative care (cleanings/exams/x-rays) — stay ahead of a potential emergencies 4. ZOOM! In-office whitening or custom take-home whitening trays 5. Have a thorough exam — Dr. Moossy involves his patients in the planning process 6. Crown and veneer work — Dr. Moossy’s experienced and meticulous 7. Night guard for those that grind or clench — protect your teeth and restorations 8. High dental anxiety — Dr. Moossy’s team will put you at ease, and have great laughing gas too!

9. Face plant, scooter wreck or broken teeth — more common these days, be careful!

10. Just to hang out with the fun team and say hello!

The Lauterstein-Conway Massage School & Clinic 4701-B Burnet Rd, Austin 512.374.9222 | info@tlcmassageschool.com TLCmassageschool.com

If you wander into any Austin spa, wellness center, chiropractic office and ask the team if they know of the Lauterstein-Conway Massage School (TLC), you will likely hear a resounding yes! Yet, TLC remains a hidden oasis in a city that has exploded around it. TLC, tucked away behind the Phoenician Bakery on Burnet Road, has been doing its part to keep Austin well since 1989.

Since TLCs inception, founders David Lauterstein and John Conway have had the vision to make the world a better place through teaching the art and science of touch.

Everyone at TLC is dedicated to operating the school in a manner as healing as the subjects they teach. This can be witnessed through the countless lives that have been positively impacted by massage, be it as a rewarding career or as a relieved client.

After 30 years, TLC has guided over 4,000 students on their journey to becoming massage therapists. In turn, think about how many lives each of those alum have helped both physically and mentally through the restorative effects of their massage touch and intent.

Massage Therapy in Austin is booming and the need for highly skilled, creative therapists is still increasing! To keep up with the growing demand for quality massage therapists, TLC offers a 500 Hour Massage Therapy program for state licensure, a 250 Hour Advanced Program for Clinical Massage and Bodywork, over 30 professional development workshops a year and free introductory classes for those who are just interested in exploring massage as well.

TLC’s Mission has been and always will be ‘To provide the highest level of massage and bodywork education for our students as well as professional therapists, in order to promote therapeutic skills, economic success and personal fulfillment.’

If you are interested in learning more about massage therapy as a career or if you just want to get a massage and melt your tension and worries away, the LautersteinConway Massage School & Clinic opens its arms to all.

Dr. Moossy hopes to see you in the office… and on the trails soon! *City of Austin employees receive 20 percent off cosmetic services*

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Lucas Brown West Sixth Wellness | 1513-C W. 6th St. 512.623.1996 | LucasBrown.com

Lucas Brown specializes in the treatment of acute and chronic pain, encompassing migraines, sciatica, sports injuries and digestive disorders among other serious health complaints. Lucas uses a unique combination of proven therapies including neurofunctional acupuncture, herbal medicine, food therapy and fire cupping.

Lucas was born in Toronto Canada, raised outside Chicago and decided to pursue his career in holistic medicine because of the powerful impact it had on his own life along with a strong desire to reduce suffering and complement conventional medicine.

He believes aging is a disease of the vascular system impacted by physical, emotional and environmental traumas throughout life. This reveals serious ailments as the body becomes more susceptible to injury and takes longer to heal. Reversing this process eliminates symptoms and prevents relapsing without the need of further intervention.

New patients receive a free initial consultation.

Dr. Shelly Sethi Dr. Shelly Sethi is a board-certified family physician who provides integrative and functional medicine to people who are looking for clarity and who want to optimize their body and brain to live to their full potential. She provides a step-by-step system that is customized for your unique health condition. Her program reverse engineers your health goals by understanding your genetic potential and focuses on recovery from stress exposure.

This results in more energy, a clear mind and an optimized body and spirit which improves your relationships, impact and lifestyle.

Wellness

4201 marathon Blvd, suite 203, Austin, TX 78703 512.215.9984 | drshellysethi.com Instagram & Facebook @drshellysethi

Actual Arthrosurface Shoulder Patient pictured

Arthrosurface 512.731.4474 arthrosurface.com

Arthrosurface believes in providing those who are suffering from arthritis with the best options to continue to live their active and independent lifestyles. Unlike traditional total joint replacements, Arthrosurface implants are less invasive and bone and motion preserving. They are designed to recreate the natural anatomy of the joint so you can count on a quicker recovery, reduced rehab (physical therapy) and a faster track back to your active lifestyles!

With no long-term activity restrictions, Arthrosurface products are designed to help patients return to highdemand work and activities that are important to their quality of life. Their motion preserving implant systems are available for the Shoulder, Wrist, Knee and Toe joints.

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Apricot Power 866.468.7487 | apricotpower.com

Are you getting enough fiber, antioxidants, and nutrients in your diet? Apricot Seeds are a top 10 super seed packed with antioxidants, nutrients and dietary fiber! Apricot Power has been your reliable source for all natural, raw, non-GMO, Vegan, California grown Apricot seeds, vitamin B17, complimentary supplements and whole food products since 1999. Apricot Power offers various sizes of bagged Apricot Seeds (8,16 and 32 ounce) as well as delicious whole food items with its seeds infused in, such as the Apricot or Blueberry whole food bars, Aprisweet dark chocolate bars or the amazing Superfood Mixes!

Austin Fit Readers can enjoy 15 percent OFF first-time purchases by simply inputting the code: AUSTINFIT at checkout. (Valid through 7/15/19) Alright alright alright!

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Hemp Daddy's Therapeutics 940.367.8256 | hempdaddys.com

Hemp Daddy's Therapeutics is based in Austin and sells high quality full-spectrum CBD oil. It products are made from USDA Organic Hemp, and grown in Longmont, Colorado. Hemp Daddy’s products can help: reduce inflammation, fight pain, reduce stress and anxiety, improve sleep quality and speed up recovery times. CBD is a must have in the tool kit of any athlete.

CBDistillery CBD Night Time Gummies Combined all of the health benefits of the highest quality, hemp-derived CBD with the calming properties of melatonin to bring you the perfect night time gummy. These 30mg CBD (0 percent THC) bears from the CBDistillery will tuck you in just before bed.

Pure Harmony 702.351.7038 Iampureharmony.com Instagram and Facebook: @Pureharmonywellness

Pure Harmony is a health and wellness company est. since 2016. Pure Harmony specializes in high quality wellness products including CBD, only sourcing from small business and family farms. We have a wide selection of products for many ailments, including magnesium and msm cream. Pure Harmony blends all of its cbd with Copabia a tree resin and natural cannabinoid to create a synergistic effect. Studies indicate that cbd and magnesium are highly absorbable via the skin. Pure Harmony works with many chiropractors, massage therapist and retailers in Austin and surrounding. Pure Harmony is 100 percent third party tested with QR codes on the majority of its products for 100 percent authenticity.

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Herbals

thecbdistillery.com

WELLNESS AUTHOR

Dr Vincent Ip DDS, FAGD

PHOTOGRAPHY

Brian Fitzsimmons

THE UNEXPECTED SIDE OF SLEEP: ORAL HEALTH Why your sleeping habits and your mouth are more intertwined than you think

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ou spend hours working out and eating well, but restful sleep is just as important for your health.

“A lot of patients are surprised when I ask them about their sleep during an exam. They have been going to the dentist their entire life and no one has mentioned these issues or the connection before,” says Vincent Ip, DDS of Smile 360 and a member of the Academy of Sports Dentistry. “A trained dentist in dental sleep medicine is often the first person to notice signs of a bigger problem, just through a simple exam.”

Oral health affects your overall wellness, and it’s important to know how sleep and dentistry are connected. Studies show that sleep disorders affect more than 60 percent of people. A lack of adequate sleep can affect mood, energy levels,

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weight and judgment. In the long term, chronic sleep deprivation may lead to many health problems including high blood pressure, obesity, diabetes, cardiovascular disease and even early mortality.

We often associate the letter “z” when referring to sleep. Ironically, ZZZs are not ideal as it is associated with sound that can be made with snoring during sleep. Snoring is not good for you — or your partner — so watch out for ZZZs with sleep and consult your dentist or sleep physician if you are having issues with snoring.

In order to better understand how sleep and oral health are connected, you need to know your ABC’S. A​IRWAY​has important effects on facial growth.

“It’s important to note that no one, and especially children, should sleep with their mouth open,”

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explains Dr. Ip. There are two airways we can use: our mouth and nose. Most people don’t realize that mouth breathing is a complex health concern, however it is a habit that can be corrected with proper care. Mouth breathing is typically caused by chronic nasal obstruction. This is when your body can’t get enough oxygen by breathing through your nose, so it automatically resorts to your mouth. If you suffer from dry lips, crowded teeth, snoring, gum disease, bad breath or increased sinus and ear infections, you may be a mouth breather. Untreated mouth breathing is not only bad for your overall health, but over time, it can also lead to unpleasant changes in your facial appearance (i.e. wrinkles). ​ Here are some factors that contribute to airway compression and potentially lead to long-term effects: • Snoring • Sleep apnea

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ORAL HEALTH AFFECTS YOUR OVERALL WELLNESS, AND IT’S IMPORTANT TO KNOW HOW SLEEP AND DENTISTRY ARE CONNECTED.” advancement device (MAD). The MAD positions your jaw forward to help you get a better airway and more restful sleep. If you are concerned you have sleep apnea, you should contact a dental professional right away to help you with treatment options.

If you are exhibiting signs or symptoms associated with any of these, get screened by a healthcare professional, such as your dentist, to find the right treatment customized for you. afm

D R . V I N C E N T I P, D D S , F A G D Smile 360 and a member of the Academy of Sports Dentistry

• Lack of concentration • Allergies or sinus problems • Chronic sickness or swollen tonsils and adenoids • ​“Allergic shiners”— dark circles under the eyes • Long face • Memory/Recall B​RUXISM​is a condition in which you grind, gnash or clench your teeth. Nighttime bruxism can cause dental damage, facial pain, premature aging and wrinkles and sleep disruption. If you are a nighttime bruxer, you may notice that you wake up with a dull headache, you never feel fully rested and your teeth look worn down.

“It is important to treat the source, not only the symptoms.

Keeping the airway open is a great way to reduce bruxism at night,” Dr. Ip adds. “And wearing a proper appliance can help keep

you better rested with a more youthful appearance.”

CONTINUOUS POSITIVE AIRWAY PRESSURE​, or CPAP, is a therapy typically performed during the night that is used to treat obstructive sleep apnea by delivering constant and steady air pressure through a mask or nosepiece. Obstructive Sleep Apnea (OSA) is a serious lifethreatening condition. Some or all of the conditions listed above may be an underlying sign of OSA. Your dentist may recommend a home sleep test in coordination with a sleep physician to diagnose.

The most common treatment for sleep apnea is a CPAP machine to be worn at night. However, if you are diagnosed with mild to moderate apnea, or if you have tried and failed at CPAP therapy, you may consider a custom mandibular

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WELLNESS AUTHOR

AFM Staff

TECHNOLOGY AND THE BODY Austin wellness professionals are developing and implementing technologies that change how we care for our bodies.

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he NEUBIE, EMSCULPT, Cryoslimming and FitBit PurePulse. These new technologies aren’t household names... yet. These are some of the newest and most innovative devices that shape how we heal, tone and discover our physical bodies. They are quickly catching fire in Austin’s tech-forward and health conscious community.

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NEUBIE

RECOVERY

“This is the most effective and advanced electrostimulation therapy that I’ve ever encountered in my life. Discovering that I could use it for both intense muscle stimulation and amazing workouts, in addition to rehab, recovering and retraining of muscles.”

This firsthand account from NEUBIE user, athlete and wellness author Ben Greenfield begs the question, What is a NEUBIE? NEUBIE is NeuFit’s patentpending electrical stimulation device. NEUBIE is an acronym for “Neuro-Bio-Electric Stimulator” and is FDA-cleared.* When the NEUBIE is combined with NeuFit protocols, the system provides for new methods of Neuromuscular Re-education.

The NeuFit System was started here in Austin by Dr. Garett Salpeter, and the NEUBIE is his creation. Local businesses such as Apeiron Center For Human Potential and Kinetix Body Science employ the devices, but their reach goes far beyond Texas

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into facilities in 17 other states.

NeuFit uses advanced technology to help people get faster results in rehab and fitness. On the rehabilitation side, they are able to use technology to identify exactly where the body compensates and protects after injury. By finding and eliminating these problems, the body recovers much faster from most injuries and surgeries.

On the training side, that same technology allows for high levels of muscle recruitment. They can stimulate the same amount of muscle as if someone were lifting very heavy weights, but with a fraction of the external load. This allows trainees to achieve the benefits of weight training with much less risk of injury.

Not only are local athletes recovering faster, but some of the more incredible outcomes are in the people with brain injuries, spinal cord injuries and diseases like muscular sclerosis for whom NeuFit has allowed them to restore function, and in some cases, literally even get out of wheelchairs.

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

WELLNESS BODY SHAPING

“I love the innovation of this technology. It is ingeniously simple and unmatched in its effectiveness.

I believe this is a game changer in non-surgical body contouring.

And it is very exciting to see it be extended to other areas and applications.” says Betty Cravens, owner of Simple Radiance Medspa.

Simple Radiance Medspa is one of several Austin businesses that have introduced EMSCULPT to its clients.

EMSCULPT — the first and only non-invasive body shaping

procedure to address both muscle and fat — revolutionized the aesthetics industry with its launch last year and has since been recognized by top physicians as a game changer in body shaping. Utilizing high-intensity focused electromagnetic field techonolgy, the procedure induces approximately 20,000 supramaximal muscle contractions per 30 minute session.

The treatment is ideal for patients who live a healthy and active lifestyle but are looking to strengthen and define hard to target areas including the abdominals and buttocks.

“I love that EMSCULPT is about making men and women look and feel better by making them stronger and healthier. It’s not just about the fat,” Cravens says.

Another emerging alternative to

invasive body-shaping treatment is CryroSlimming or Cryoskin.

It is a non-invasive fat sculpting technology that removes fat cells from an area using through using hot and cold temperatures to create a thermal shock.

While cryotherapy has been associated with recovery, now it’s being used for body slimming as well.

Since fat cells are sensitive to cold and unable to sustain themselves at these temperatures, the cell is destroyed and your body passes the debris through the lymph system.

Users see visible results in the first session and can lose over half an inch in just 30 minutes. However, for the lymph to properly cleanse your body of dead fat cells, it takes approximately two weeks for your body to fully detoxify.

EMSCULPT

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2019

BECAUSE IT’S NOT ONLY ABOUT FAT EMSCULPT is the only procedure to help both women and men build muscle and sculpt their body

#20KCrunches30Minutes

5758 Balcones Dr, Ste 104, Austin, TX 78731 PHONE: 1.512.433.6308 EMAIL: info@simpleradiancemedspa.com

WELLNESS

SELF DISCOVERY

PurePulse

Heart Rate Tracking in Action The technology shows heart rate zones to gauge how much effort you’re exerting and see if you should dial it up or pull back during a workout.

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Fitness technologies aren’t just helping us look and feel better, they’re also helping us learn our bodies. Austinte Jack Fuller, 61, was recently diagnosed with Atrial Fibrillation with the help of his Fitbit’s PurePulse. Fulller had been feeling off, so he monitored his heart rate via his Fitbit only to discover he had a cardiovascular condition.

“On the day I first realized something was wrong, I felt lethargic and like my heart was racing,” Fuller says.

“After looking at my heart rate data on my Fitbit Charge 2, I decided to contact my cardiologist. That week, I was diagnosed and underwent a cardioversion in addition to a cardio ablation the following week.”

Fitbit’s PurePulse heart rate tracking technology tracks heart rate during workouts and can help users maintain the right intensity, find a sweet spot for pace and avoid overtraining. The technology shows heart rate zones to gauge how much effort you’re exerting and see if you should dial it up or pull back during a workout.

“I’m so grateful to Fitbit for giving me the initial alert something was wrong,” Fuller says. “If it hadn’t, I probably wouldn’t have been inclined to reach out to my cardiologist as soon as I did and the outcome could’ve been much worse.” afm

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ADVERTISE WITH

AUSTIN FIT

EMAIL ALEX ECENIA aecenia@austinfitmagazine.com

AUG. 22-25 2019

HH100.ORG A N E X P E R I E N C E F U N D A M E N T A L LY T E X A S PRESENTED BY:

WELLNESS W R I T T E N A N D S P O N S O R E D B Y:

Martha Pyron M.D.

WELLNESS

FAQ

CONCUSSIONS because your brain is floating in an enclosed container, your skull. Since it is floating, it can shift around within the skull anytime the skull changes directions rapidly. If the shifting is severe enough, a concussion results.

Dr. Martha Pyron shares her knowledge of sports medicine to give us the most up to date medical advice when it comes to concussions.

How can you protect yourself from obtaining a concussion? Does a good helmet make a difference?

Yes and no. A good helmet can prevent you from obtaining a more severe head injury, but it cannot protect you from having a concussion. For example, you are less likely to have a skull fracture if wearing a helmet, and less likely to have a facial fracture if wearing a helmet with a face guard.

However, remember the brain is floating within the skull. If the skull accelerates or decelerates rapidly, the brain shifts within the skull causing a concussion (or worse). The helmet does not change this shifting. Neither do soccer headbands.

A good analogy is having an egg in a glass bottle wrapped with bubble wrap. If you drop the bottle, the egg will still crack and spill, but the bottle may not break since it was protected by bubble wrap. So, our brain may “crack� like the egg, but the skull protected by a helmet may not fracture, just like the glass protected by bubble wrap may not break after a fall. Of course, you should still wear a helmet to prevent the potentially more serious injuries. However, a concussion will still occur if you run fast enough and get stopped abruptly by a fall, a tackle or having a ball hit your head even when wearing protective gear like a helmet.

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hat exactly is a concussion?

A concussion is the mildest form of brain injury that can occur. Interestingly, this can occur from a trauma to the head, or can occur if the body is rapidly accelerated or decelerated. In other words, hitting your head is only one way you can get a concussion. You can also be concussed by being stopped in your tracks while running such as in a football tackle. Even if your head never was contacted by the other player or the ground, you can still have a concussion. This happens

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When should I be evaluated for possible concussion?

Concussions are frequently hard to determine by the athlete themselves.

Common symptoms of concussion include headache, nausea, fatigue, sensitivity to light and sound, and confusion.

However, each person with a concussion may have one or more of these different symptoms…so is it really “just a headache” or is it a concussion? Sometimes it can be hard to tell.

It is important to have a healthcare professional determine the severity of the injury. If your coach, athletic trainer, fellow athlete or you think you might have a concussion, you should stop your sport and be evaluated by a medical professional who can help you with this determination. It is recommended to see a physician for concussion evaluation.

Why is it so important to stop your sport when you suspect you may have a concussion? How do you determine when it is safe to return to sport?

Yes, concussions are the mildest form of brain injury, however, they still can result in serious consequences if not treated properly. You could have permanent brain damage or even die from a head injury. However, if you are diagnosed properly by a medical professional, treated appropriately given your individual circumstances and returned to sport appropriately, you will experience a mild injury — one that recovers completely.

Although standards have continued to evolve, the current internationally agreed upon plan to return to sport involves the following: • Complete resolution of all patient symptoms. So, will you tell the truth to your doctor that your headache is really gone? Or will you be thinking it is a migraine, or fatigue headache and blow it off ? Honesty here is important.

• No physical exam findings concerning of neurological problems. Ideally this should include a doctor’s evaluation as well as computerized vision testing for coordinated eye movement, and computerized balance testing. The best way to determine the importance of these findings is to have these tests done before the sports season so you know what is normal for the athlete, then use the tests again after the injury to ensure they area back to normal. Without those physical exam baseline tests, it is hard to tell with accuracy when an athlete is “back to normal.” But the testing can still be utilized after a head injury and the data is helpful, just not as helpful if baseline data is not available.

• Completely normal cognitive functioning. Are you really “thinking normally”? Computerized testing that checks for reaction time, shortterm memory, distracted concentration, and persistent concentration is a very valuable tool, and is most valuable if a baseline test is performed before the injury occurs.

You also need someone who is qualified to interpret the test and make recommendations based on the findings. For example, if your reaction time is slow, you shouldn’t be driving or riding a bike. If your continuous concentration is low, you shouldn’t be working or performing in a school setting in the normal way.

• Demonstrated ability to progress from light sports activity to real-time sports activity over a five-day period without regressing in recovery. Yes, even after you feel fine, and your doctor thinks you are fine, you still need to demonstrate you are fine in your sport. afm

ASCENSION MEDICAL GROUP SETON SPORTS MEDICINE 3724 Executive Center Dr. Suite G10 512.324.9270

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BIOGRAPHY

MARTHA PYRON M.D.

Medical Director of Ascension Seton Sports Performance Medical Director and Team Lead for Ascension Medical Group Seton Sports Medicine Clinic Martha Pyron, M.D. is a board-certified sports medicine physician with Ascension Medical Group Seton Sports Medicine clinic and Medical Director for Ascension Seton Sports Performance program. She has practiced as a sports medicine physician for more than 18 years, taking care of Division I college athletes and Olympic and professional athletes. Dr. Pyron is board-certified in both family medicine and sports medicine. She obtained her medical degree from The University of Texas Health Science Center in San Antonio, completed a residency program in Family Medicine at Southern Colorado Family Medicine, and pursued a fellowship in Sports Medicine at Michigan State University, Kalamazoo Center for Medical Studies.

She is an active member of the American Medical Society for Sports Medicine and the American College of Sports Medicine.

For concussion baseline testing, concussion evaluation, or other sports injury, schedule an appointment by calling 512.324.9270.

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

WELLNESS AUTHOR

J. Jody Kelly

TAMING YOUR TRIGGER POINTS Working out your knots can improve your health.

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rigger points — those tight little knots in the skeletal muscles of your body — can trick you. They often hurt and don’t go away in a few days or a week, even after you apply the usual home remedies, such as pain relievers, ice, gentle stretching, an Epsom salt bath and a period of rest.

This is because it’s common for the pain or stiffness to migrate to a nearby location in your body a few days later. Some trigger points are large enough to feel when you rub them and painful enough to make your normal range of motion difficult or impossible. Even the smallest

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trigger points deep in the muscle tissue, identifiable only by tightness or tenderness, can cause problems.

If left untreated, trigger points can range from minor annoyances to major pain and restrictions in your range of motion. Nobody likes them, but most athletes have to deal with trigger points sooner or later.

According to Donna Finando, author of “Trigger Point Self-Care Manual: For Pain-Free Movement,” two common causes of trigger points are overuse, such as making repetitive motions, and overload, such as lifting something too heavy. Most athletes perform actions like these all the time, and many develop painful trigger points. Home remedies

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If left untreated, trigger points can range from minor annoyances to major pain and restrictions.

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WELLNESS

Foam rollers can be an effective and cost-effective device for trigger point therapy at home.

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provide temporary relief but seldom smooth out the knots permanently.

Your next step may be getting help for these pesky problems.

Professional treatment for trigger points includes massage, chiropractic care, acupuncture, injections and other types of bodywork.

All of these treatments will usually release the knot and make the muscle relatively smooth again, but they take time, money and patience.

Wouldn’t it be great if there were a way for you to release your own knots as soon as you notice them? It would be even greater if you could prevent most trigger points from developing in the first place. Can you really take preemptive action to keep your muscles smooth, elastic and pain-free?

You can probably learn to tame most of your current trigger points and then prevent others from

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HOME CARE

occurring or at least from causing big trouble. However, you have to be willing to cause yourself some discomfort or even pain for the first week or two, and you have to work on the trigger points consistently — preferably every day. It’s a little like flossing your teeth. When you first start flossing, or resume after several days off, that sharp little strand of floss can hurt and may cause your gums to bleed. But soon you’re back to where your dentist wants you to be: reducing inflammation and improving overall wellbeing. Not many people love working on their trigger points, but some do it as their only therapy. Others do it in between professional treatments.

Practicing trigger point self-therapy takes a little bit of equipment and some knowledge. You can choose among toolkits — many are available to buy online or at local running or biking shops. You can also watch any number of trigger point videos on YouTube. A dimpled (no-seam) softball or a couple of tennis balls works great for gentle work.

Lacrosse balls or a foam roller are better for harder work.

When you’re ready to get to work, you may find that your piriformis or one of your gluteus muscles is tight or tender, as it is for most runners. You can start with a soft racquetball for a few days; when the pain lessens, move to a larger, slightly harder tennis ball.

Then use a hard lacrosse ball for a while. If it’s possible after that, you can use a big, hard softball or a hard roller as a preventive tool. However, never use those as the first attack on a painful trigger point that is already inflamed.

It can be painful to subject a highly tender trigger point to an advanced amount of pressure.

Once you’ve experimented for a few weeks with inexpensive equipment and YouTube videos, you’ll be in a better position to decide which type of help — professional help or toolkits — is best for you.

You may not be able to regain the supple, fluid feeling of childhood, but there’s no reason to live with pain and restricted movement. Taming your trigger points can help you keep doing the sports you love. afm

KEEP THESE PRINCIPLES IN MIND FOR HOME TRIGGER POINT THERAPY

Breathe deeply.

Even if you’re in pain, keep on breathing. Richly oxygenated blood does a better job of removing toxins from tight, restricted muscles.

Make sure you are well hydrated.

Water helps lubricate the muscles.

Do your best to relax your entire body.

Focus on relaxing specifically the muscle containing the knot. Find a warmer room to work in and keep on breathing. Music can also help you to stay relaxed.

Be gentle at first.

Apply compression with a ball or roller directly to the tender spot. Lean against a wall or sit on the floor to put enough pressure on the trigger point. If the pain feels too harsh, back off and try a gentler technique.

shutterstock

For most trigger point work, it’s usually a good idea to alternate between still pressure and pressure in motion.

For example: Place a ball on the floor and practice sitting on it between the bony areas, first on one side and then on the other. Sit still for several seconds. Then move side to side and back and forth for several seconds.

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

FITNESS AUTHOR

Katerina Sheffield Dickey, D.C.

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ustin is a fitnessminded city. Most Austinites understand the benefits of working out — weight loss, increased energy, lower blood pressure and functional improvement in the heart and brain. Other benefits include better mood, circulation, endorphins, sleep and bone strength.

What many people don’t understand, however, is how a fitness regimen could actually contribute to accelerating the aging process, rather than slowing it down. But it is possible to prevent accelerated aging in your fitness routine by focusing on three important areas: physical balance, posture and oxidative stress.

AGE-PROOFING YOUR FITNESS Ensuring your fitness routine isn’t contributing to accelerated aging.

BALANCE AND ALIGNMENT

Photo by Scott Webb on Unsplash

Running, or doing any weight-bearing exercises when the body is out of alignment, will cause excessive wear to joints and ligaments. A good analogy is the wear a car experiences when tires are out of balance. Wear isn’t just confined to the tires — it is experienced all the way through the suspension system and even through the rest of the car. Similarly, when the body is out of alignment, wear isn’t confined to the area out of adjustment — it’s experienced in many other places as well.

The most important bone in the spine is the very top bone, located right below the skull, called C1, or the atlas vertebra. The atlas is a two-ounce, wedge-shaped bone that balances the head on top of the spine.

Because it is known as a global balancer, when the atlas is out of alignment, it can affect the entire body. It actually drives how humans bear weight on the left and right sides.

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FITNESS

Practice good posture

ACTIONS Have your atlas alignment checked by an upper-cervical chiropractor, especially if there are one-sided knee or hip problems or a high shoulder or short leg.

Be aware of proper postural alignment during workouts.

Add in exercises for back extensors and core.

Work with a trainer to vary workouts with burst training and oxidative support.

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Exercising when the atlas is out of adjustment needlessly stresses hips and knees as well as the vertebra, discs and ligaments throughout the spine. The atlas is a unique bone, and any adjustment requires a unique chiropractor that specializes in upper cervical chiropractic care.

POSTURE

Life pulls people down. Computers pull people forward. Working over a countertop, sitting at a computer, reading and studying all contribute to bad posture. It’s easy to neglect good posture because it takes conscientious training to fight against the natural tendency to slump. Those with bad posture look older, and studies show that bad posture can even shave a few points off of an individual’s IQ. Poor posture can set in motion a degenerative pattern and can contribute to decreased neck curve, disc problems, muscle spasms

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and vertebral subluxations.

When exercising, it’s important to pay particular attention to using good form and posture. Chest out, shoulders back and ears centered over the shoulders is correct posture. An exercise regimen should include working back extensors and core. Another option is to find a certified Pilates instructor to help.

If spinal problems exist that contribute to poor posture, it is also possible to work with a chiropractor. All of these improvements will contribute to looking and feeling a little younger, and perhaps becoming a little smarter.

OXIDATIVE STRESS

What is oxidative stress? When the body metabolizes oxygen for energy, by-products that can cause damage are produced: hydroxyl radicals, hydrogen peroxide and superoxide anion radicals — all of which have been associated with causing cancer. When the

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Photo by Li Sun from Pexels

“AGING-PROOF”

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systems. When the exerciser’s heart rate is between 55 percent and 80 percent of its maximum rate, oxygen is being utilized. When the heart rate goes above 80 percent, that exercise heads down the anaerobic pathways.

Varying workouts can be very productive. Including the anaerobic pathway (adding sprints) to an aerobic-heavy workout can actually benefit hormone levels, boost heart health and reduce the body’s oxidative and inflammatory load.

Interval training, or burst training, is a good option for people who are locked into aerobic

“BALANCE IS THE KEY TO AGINGPROOF YOUR FITNESS REGIMENS.” body is working properly, the rate of oxidant production is beautifully balanced with elimination.

When the production of oxidants is too much for the body’s ability to eliminate, then cells can be damaged, including vascular injury, and the immune system can become overloaded.

There are two metabolic pathways utilized when working out: the aerobic (with oxygen) and anaerobic (without oxygen)

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regimens such as long-distance running. Working with a certified personal trainer can help ensure the proper aerobic/anaerobic balance in a fitness regimen.

In addition, supporting the body with antioxidants could be helpful in reducing oxidative stress. Daily doses of turmeric (300 mg) and good old vitamin C (1–3 grams) are great options.

Wearing sunscreen during outdoor fitness activities (and knowing when to reapply it), eating healthy foods and giving the liver regular breaks through cleansing can also help manage oxidative stress.

Just remember, balance is the key to aging-proof fitness regimens.

Be well, be fit and live long. afm

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

FITNESS SPONSOR

YMCA of Austin

PHOTOGRAPHY

Brian Fitzsimmons

James Finck, YMCA of Austin President and CEO

WORKOUT OF THE MONTH

Whether you’re trying to escape the summer heat or relieve stress on aching joints, few workouts can top a jump in the pool. Beginner, intermediate or advanced, this swim workout won’t disappoint.

Photos taken at the North Austin YMCA, located at 1000 W. Rundberg Lane

SWIM WORKOUT AT THE YMCA According to the Centers for Disease Control, an average person can burn 250 calories by swimming laps for 30 minutes at a moderate pace, and more than 800 calories for an hour at a vigorous pace.

“Swimming is a great sport for general fitness because it’s low-impact, easy on the joints, and you can get a great fullbody workout in a short amount of time,” says James Finck,

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YMCA of Austin President and CEO. Finck enjoys swimming because it doesn’t require the repetitive physical stress that comes from pounding the pavement, spinning pedals or other land-based exercises.

He also likes the solitude, stress relief and mental clarity the water gives him.

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COMPONENTS OF A SWIM WORKOUT WARM UP: When you get to the pool deck and get situated, do a few quick arm rotations and dry-land swimming drills. Even some stretching, core strengthening and exercises with elastic bands can help get your upper body prepped and ready for your swim workout.

DRILL SET: After you have done a thorough warm-up, it is time to move on quickly to a drill set to get your arms moving and heart rate up. A drill set will be a bit faster than your warm-up, but not as hard as your main set. The primary goal is to focus on good swim technique before fatigue sets in.

MAIN SET: After your drill set is complete, a quick one-minute break is all you need to determine your main set, the goal of your workout. Your swim workout goal can be broken into three types: Speed/sprinting/ lactate threshold sets; Technique/ strength sets; Distance/endurance sets. Workouts will vary depending on your goal for the day.

COOL DOWN: After completing your main set, perform a quick cool down to end your swim workout.

Similar to running or other exercise, a short regimen of light activity followed by stretching can reduce soreness and prevent injury.

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FITNESS TOTAL DISTANCE

KICKBOARD/ DRILLS

MAIN SET

SPRINTS

COOL DOWN

Kickboard 25 yards x 4; 20 seconds between laps

Freestyle 5 yards x 6; increase intensity with each lap; 20 seconds between laps

Sprint 25 yards x 4; increase intensity with each lap; 30 seconds between laps

25 yards x 2 at easy pace

Freesyle 25 yards x 6

Kickboard 50 yards x 4 (25 yards slow, 25 yards fast); 15 seconds between laps

100 yards x 4; perform all four strokes of the Individual Medley (back, breast, butterfly, free); 20 seconds between laps

Add where desired

25 yards x 4 at easy pace

Freestyle, 25 yards x 12; Kickboard, 25 yards x 8, Pull Stroke w/Paddles & Buoy, 25 yards x 4

Drill Set: Any stroke, 100 yards x 4 negative split (second 50 yards faster than first 50); 10 seconds between 50s; 30 seconds between 100s

IM strokes, 75 yards x 3; 15 seconds between 75

Sprint kick with fins, 50 yards x 2; 10 seconds between laps; Allout sprint swim, 200 yards, one stroke or IM; no rest between laps

25 yards x 5 at easy pace

WARM UP

BEGINNER ¼ mile (400 yards), 8 laps total

Freestyle 25 yards x 4

INTERMEDIATE ½ mile (800 yards), 16 laps total

ADVANCED Distance: 1 mile (1,650 yards), 33 laps total

A NOTE ABOUT WATER JOGGING/WALKING Even if you’re not inclined toward lap swimming, the pool can offer other great workout options.

Water jogging/walking involves mimicking the motion of running or walking in the deep end of the pool, and it is zero impact and safe for almost any type of injuries, especially if you are recovering from tendinitis, bursitis, torn cartilage or a stress fracture. Just move your legs and swing your arms as if you were running with the goal of keeping your head above water. Be sure to keep your body straight upright rather than leaning forward.

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S W I M M I N G WO R KO U T G LO S S A R Y

FREESTYLE – Often used as a synonym with “Front Crawl,” this is the most common stroke in swimming, characterized by alternating arm and kick while breathing to side.

BACKSTROKE – A swimming stroke performed on the back with the arms lifted alternately out of the water in a backward circular motion and the legs extended and kicking.

BREAST STROKE – A stroke in which the arms are pushed forward and then swept back in a circular movement, while the legs are tucked in toward the body and then kicked out in a corresponding movement (also known as a frog kick).

NEGATIVE SPLIT - Swimming the second half of a distance at a faster pace than the first half.

INDIVIDUAL MEDLEY – A combination of four different swimming strokes – butterfly, backstroke, breaststroke and freestyle – usually in a specific order.

KICK/KICKING - Using only your legs to propel yourself through the water.

Kicking can be done using a kickboard or with arms extended and either on your stomach or back.

PULL – Commonly refers to drills performed with a plastic foam pull buoy placed between the legs and/or hand paddles to concentrate on the pull without kicking.

WATER JOGGING OR WALKING – A low-impact alternative to land-based activities, water jogging is performed in an upright position while swinging the arms through the water. A flotation belt is optional.

BUTTERFLY – A stroke in which both arms are raised out of the water and lifted forwards together.

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

CALENDAR J U LY 2 0 1 9

Submit your event online at austinfitmagazine.com

Events Austin. We run rain or shine year round.

MOONTOWER COMEDY PRESENTS: J.B. SMOOVE The Paramount Theatre JU LY 25

JULY 13

Austin Bold FC vs.

Orange County SC Bold Stadium Starting at $15, footyobsessed Austinites can come out and watch our very own Austin Bold FC soccer team go against Orange County SC at the new, Bold Stadium just south of Austin in Del Valle. Can’t make the game? Tune in to ESPN to watch at 7:30 p.m.

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Napoleon Dynamite Showing JULY 4

Willie Nelson’s 4th of July Picnic Circuit of the Americas’ Austin 360 Amphitheater Featuring two stages and artists like Luke Combs, Jamey Johnson and of course, Willie Nelson, this all-day event is ideal for America’s birthday.

Austin 360 Amphitheater is found just south of Austin in Del Valle. The event will begin at 11:30 a.m. and will conclude after a whole day of music with a fireworks display.

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2019 July 4th Fireworks Paddle The Rowing Dock Austinites have the opportunity to spend one of the biggest summer holidays on

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Lady Bird Lake. The Rowing Dock will be offering late night rentals by reservation.

Music will begin at 8:30 p.m. and fireworks will begin at 9:30 p.m. Happy Fourth!

food spread, the farmers market hosts other various, local goodies like clothing, paintings and ceramics.

JULY 9

Shake Track & Field North Chapter

JULY 6

SFC Farmers’ Market Sunset Valley Tony Burger Activity Center and Stadium Live Music. Cafe seating.

Veggie Sampling. These are all of the things that can be found at the Tony Burger Activity Center and Stadium during the SFC Farmers’ Market. Featuring fresh and local foods, the farmers market which is held on Saturdays from 9 a.m. to 1 p.m. In addition to the local

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Shake Shack Domain Open to all ages and abilities, Shack Track & Field hosts free community runs on the 2nd Tuesday of every month. Best part: your first drink back at the Shack is free. Meet at The Domain Shake Shack (11228 Domain Drive) at 7PM for a free 3-4 mile community run. Runners will run through the old and new scenic sidewalks of The Domain, led by The Shoal Creek Striders and RunLab

The Paramount Theatre Come out for a special viewing of an indie classic favorite, Napoleon Dynamite.

The viewing will follow a conversation with actor Efren Ramirez (Pedro), Jon Gries (Uncle Rico), and main character Jon Heder (Napoleon Dynamite). For more information, visit austintheatre.org JULY 16

Austin Job Fair DoubleTree by Hilton Austin NW Arboretum This free event is open to all job seekers. The Austin Job Fair offers opportunities for job seekers to meet and interview on-the-spot with hiring managers. Industries featured at the fair will include Advertising, Consulting, Media &

2019

E EP J

MASTERS

Broadcasting, Tourism, Biotechnology and more.

AS

AU

ST IN

JULY 17

TE X

Blues on the Green Zilker Park The classic, Austin favorite: Blues on the Green returns. Held at Zilker Park off Barton Springs Road, Austin City Limits Radio hosts free, live music and is a great opportunity for the community to come out and enjoy a Wednesday evening. Bring a blanket, some friends and get ready to have one of the best Wednesday nights Austin has to offer. Tip: try to get there before sunset, it can be one of the best parts.

JULY 20-21

Body, Mind and Spirit Expo Palmer Events Center Welcome to the pinnacle of holistic health. Take your body to the next level with The Body, Mind and Spirit Expo held right here in town. The expo will offer free lectures, exhibits and presentations as well as the opportunity for attendees to build their own program guide. Exhibitors will include Angelic Healing Crystals, Inner Healing, Yasmine Ariel, Henna Designs and more.

Get your zen on!

JULY 20-21

City Wide Garage Sale Palmer Events Center Deemed Austin’s Famous Vintage Market, the garage sale began in 1977. Over the years, the event is held several times throughout the year and is known as the place to go vintage and collectible items. The garage sale offers eclectic finds for all walks of life. Welcome to a bargain-shopper’s dream.

For more information, visit citywidegaragesale.com.

JULY 22-26

and Do512, venues featured in the event are Stubb’s Bar-B-Q, Barbarella, Esther’s Follies and more.

326-3555 JEEPMASTERS.COM

SCHEDULED MAINTENANCE (30K-60K-90K) TUNE UPS • ENGINES BREAKS • TRANSMISSION EXHAUST • CUSTOM MODS COLLISION • PAINT • BODY

Camping 101 Emma Long Metropolitan Park Hosted by Camp Fire Central Texas, Camping 101 is an opportunity for kiddos ages 6-12 to learn about the basics of camping from 8 a.m. to 5 p.m. throughout the week. Camping 101 is just one option of many different educational adventures ACTIVEkids has to offer. Other events include, Camping and Survival Skills, Water Week and Astronomy.

JULY 25

Moontower Comedy Presents: J.B. Smoove The Paramount Theatre Get ready for some giggles!

Moontower Comedy is hosting comedy events all year long around Austin and on July 25, Moontower is hosting J.B. Smoove.

Beginning with a role in “Curb Your Enthusiasm”, Smoove has since grown as a writer, comedian and actor. Come out and enjoy a night of abworkout worthy laughs at The Paramount Theatre in the heart of downtown Austin.

JULY 25-28

Hot Summer Nights Red River Cultural District Picture this: a mini-SXSW with more Austin vibes. Welcome to Hot Summer Nights, a three-day long weekend of free, live music and local food in 20 venues around our favorite, weird city. Presented

by Red River Cultural District

JULY 27

Audi Driving Experience Circuit of the Americas Come out to Del Valle for a full day of learning proper racing line and technique on the Grand Prix Circuit. This unique experience allows gear-heads to live their dream of driving high-hundred horsepower supercars on one of the world’s most famous tracks.

WE BUY JEEPS/ DEALER TRADE-INS

JULY 27

E + E Fitness Monthly Sweat & Mingle E + E Fitness Experience E + E Fitness with two free classes on the last Saturday of the month!

It’s also your chance to mingle with the extraordinary E + E instructors and other E + E members. Take advantage of the Sweat & Mingle Exclusive Discount 10 percent off E + E Unlimited 12 Month Membership normally $160 per month.

JULY 29

Cheese 101 #CharitableCheeseCause

SUMMER SPECIALS

Antonelli’s Cheese House Cheese 101 is a class where people have the opportunity to learn about different cheese styles and traditional pairings. Part of their Charitable Cheese Cause Class, a donation from a portion of the sales from the event goes to the Texas Book Festival. The best part? It’s BYOB.

6 Months for $399

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OR

12 Months for $599 • • • • •

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

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

512.467.7799

www.texasrowingcenter.com info@texasrowingcenter.com

CALENDAR J U LY- S E P T E M B E R 2 0 1 9

Submit your event online at austinfitmagazine.com

Rides & Races HOTTER’N HELL HUNDRED Wichita Falls AUGUST 22-25

JULY

J U LY 1 3

J U LY 2 0

Capt’n Karl’s Muleshoe Bend Night Trail Run

Stars and Stripes Half Marathon and 5K/10K

J U LY 1 4

Spicewood

New Braunfels

Ice Cream Day 1 Mile, 5K, 10K, 13.1, 26.2

J U LY 1 3

AUGUST

Virtual Run in Austin

Hell’s Half-Acre 50K, 25K and 5K Fort Worth

AU G U S T 2

J U LY 4

Popsicle Run 4-Miler Kyle

Dog Days 5K

J U LY 1 9

New Braunfels

El Chupacabra de San Antonio 5K, 10K San Antonio

JULY

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2019

Stars and Stripes Run

Nonprofit. Community. Rowing.

Austin’s largest non-profit community rowing club

AU G U S T 1 7 - 1 8

SEPTEMBER 21

Habanero Hundred

Zombie Charge 5K Obstacle Course Race

Cat Spring

Austin AU G U S T 2 2 - 2 5

Hotter’N Hell Hundred (Cycling) Wichita Falls

SEPTEMBER 6

Home of Nationally ranked Regattas

74 Trinity Street

SEPTEMBER 21

St. Jude Walk/Run Round Rock

SEPTEMBER

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

Austinrowing.org 512.472.0726

SEPTEMBER 28

ZERO Prostate Cancer Walk/Run Austin

Zilker Relays Austin

SEPTEMBER 7

SEPTEMBER 29

9/11 Heroes Run Austin

Tejas Trails Mellow Trail Run Spicewood

SEPTEMBER 8

Brain Power 5K, 10K

SEPTEMBER 29

Susan G. Komen Race for the Cure Austin

Cedar Park

Austin’s premier Massage School for over 30 years.

SEPTEMBER 15

CASA Superhero Run Austin

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

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TLCmassageschool.com

AFTER YOUR SUMMER DIP MAKE THE TRIP TO MAUDIE’S FOR TEX-MEX HAPPY HOUR MONDAY 3–CLOSE, TUESDAY–FRIDAY 3–6:30 @MaudiesTXMex

WWW.MAUDIES.COM

Maudie’s TEX-MEX

Release yourself back into the wild.

The 2019 Subaru Outback®. It’s easy to reach all the action with standard Symmetrical All-Wheel Drive +32 mpg[1]. You have 8.7 inches of ground clearance plus X-MODE to take any terrain in stride. Love is out there. Find it in an Outback.

Standard Symmetrical All-Wheel Drive +32 mpg hwy[1] Standard EyeSight® Driver Assist Technology Standard SUBARU STARLINKTM Multimedia with Apple CarPlayTM

299

$

[2]

Standard Symmetrical All-Wheel Drive +33 mpg hwy[3] EyeSight® Driver Assist Technology Standard SUBARU STARLINKTM Multimedia with Apple CarPlayTM

269

$

$2,206 $295 $299

$1,936 $295 $269

$2,800

$2,500

KDD-15

[4]

KRD-11

AUSTIN SUBARU [5]

[1] EPA-estimated highway fuel economy for 2019 Subaru Outback 2.5i models. Actual mileage may vary. [2] MSRP $32,672, with approved credit.

[3] EPA-estimated highway fuel economy for 2019 Subaru Crosstrek 2.0i models with standard equipment. Actual mileage may vary. [4] MSRP $25,063, with approved credit. [5] Purchase/lease any new (previously untitled) Subaru & receive a complimentary, factory scheduled maintenance plan for 2 years/24,000 miles (whichever comes first). See Subaru Added Security Maintenance Plan for intervals, coverages, & limitations. Customer must take delivery before 12/31/19 and reside within the promotional area. See Austin Subaru for program details and eligibility.

Jordan Hicks & Napoleon Professional Football Player and His Nulo Dog

the heart of Discover Austin’s Own Nulo Pet Food

pet food.

Find a Local Store at Nulo.com