Austin Fit Magazine July 2020: How Austinites Choose to Move

JULY 2020

Movement!

THE

ISSUE

How Austinites Choose to Move Pg. 26 In

it For the Long Run | Pg. 48 Mind and Movement Pg. 54 The Emotion of Motion

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

the heart of Discover Austin’s Own Nulo Pet Food

pet food.

Find a Local Store at Nulo.com

TAKE YOUR LIFE

BACK!

Rudy

4 Time Power Lifting World Record Holder Since Receiving Bi-lateral Arthrosurface Shoulder Implants

The motion preserving Arthrosurface Shoulder & Wrist Implant Systems restore only the damaged area of the joint without removing excess bone & tissue. The natural anatomy of the joint is preserved resulting in NO ACTIVITY RESTRICTIONS unlike traditional Total Joint Replacements which can limit a person’s ability to perform daily tasks and maintain an active lifestyle.

To find a surgeon near you: www.arthrosurface.com/find-doctor-area *All Images Show Actual Patients

AUSTIN SUBARU

July 2020

THE GOOD STUFF

26

ULTRA MARATHONERS

38 MOVEMENT THAT MATTERS JULY 2020

48 WALK THERAPY 6

Contents Editor’s Letter 8

HIGHLIGHTS

Digital Content 10

Rides and Races 70

30

THE COST OF LOST CREEK

34

WHAT IT TAKES TO BE A TRAINER

54

EMOTION OF MOTION

NUTRITION

LIFESTYLE

WELLNESS

Recipe 12 What it Takes to Be a Trainer 34 Healthiest Meals in Austin 14 Ultramarathoners 26 Foods to Boost Your Workout 20 The Cost of Lost Creek 30 Sneaky Sugars 24

Wellness Column 54 Summer Skincare Tips 58 Wellness FAQ 60

7

FITNESS

Movement and Mobility 62 Overtraining and It’s Impact 64 Workout of the Month 66

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

From the Editor In the last few years though, I’ve come to understand that activity shouldn’t be something you don’t enjoy or even dread doing. I also understand that movement and exercise are two different things. Movement doesn’t always need to be for the sake of getting exercise — nor should it be.

You should want to be active, because it feels good and it’s good for you. And there are so many different methods available to us to get active and moving, whether it’s through hiking, walking, flag football or rollerblading — or even house chores like vacuuming or mowing the lawn. The list could go on and on.

And aside from just the physical benefits of movement, there are plenty of mental and emotional benefits to it as well.

Inside this issue you’ll see why — specifically through our feature on Aaron Rochlen, a local psychologist who combines movement and therapy. He takes his clients out on walks for sessions, giving them the benefits that come with movement, being in nature and therapy.

This month for our cover story, you’ll meet four Austinites who choose to move their bodies in different ways — from water sports to running, dancing and climbing. They each have unique stories about why they choose to move the way they do, how they made it their livelihood and how they use it to inspire and support others in their communities and around the world. It’s likely one of my favorite stories I’ve gotten to write over my last two years at AFM. There are also stories about what it takes to be a personal trainer, featuring two of our winners for Best Trainer in our Best Of Awards last year — as well as a story on ultramarathoners, who are great examples of people who really, really like to move by way of running.

My goal through the stories featured in this month’s issue is to inspire you to find that movement that keeps you coming back for more. The one that brings a smile to your face, helps you forget about the worries in life and, most importantly, makes you forget you’re actually exercising.

If you don’t know what it is yet, I challenge you to go out and find it.

MOVEMENT AND EXERCISE ARE TWO DIFFERENT THINGS.

F

or a long time, I associated movement with working out — lifting weights, doing cardio and sweating in a gym or a class. Movement was what I did to be more physically fit and healthy. I would block off a portion of my day for a workout and would check it off as my activity for the day.

However, the problem was I didn’t feel motivated to work out every single day. I knew I needed to go for a run and that it was good for me, but I dreaded it — making it harder to actually go.

Keep Austin Fit,

Kat Barclay EDITOR

JULY 2020

8

CEO | LOU EARLE PUBLISHER | LYNNE EARLE ASSOCIATE PUBLISHER | ALEX EARLE

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

CTO | DREW TERRY EDITOR | KAT BARCLAY ART DIRECTOR | BEN CHOMIAK PHOTOGRAPHER | BRIAN FITZSIMMONS PROOFREADER | HAYLEE REED CONTRIBUTING WRITERS Devyn Bernal, Caroline Betik, Emily Effren, Tony Farmer, Monica Hand, Alora Jones, Cindy Present, Ann Shippy, Anne Wilfong INTERNS Caroline Betik, Emily Effren, Monica Hand, Alora Jones

GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES lynne@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

9

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

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

BEST STRETCHES TO TRY BEFORE BED

HEALTH

FITNESS

Post-Quarantine Workout Safety

JULY 2020

Best Affordable Athleisure Brands

10

PHOTOGRAPHY

Exposure

PHOTOGRAPHER BRIAN FITZSIMMONS LENA CANO

CRUSH Fitness

11

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

NUTRITION SPONSOR

Ann Shippy, MD

J U LY 2 0 2 0

RECIPE OF THE MONTH n Try this light and flavorful dish for a delicious,

healthy and paleo-diet friendly meal this summer.

SAL MON WI TH MAN GO SAL SA OVER ZESTY CAUL IFLOWER MASH INGREDIENTS: 2 salmon portions, skin removed 1 teaspoon salt ½ teaspoon black pepper ¼ teaspoon paprika ½ tablespoon olive oil 1 package frozen cauliflower puree ½ tablespoon hot sauce (paleo-approved) Mango Salsa: 2 roma tomatoes, chopped ½ white onion, chopped ½ avocado, cubed 2 small mangos, cubed 1 jalapeno, diced small Juice of 2 limes ¼ cup chopped cilantro DIRECTIONS: Season salmon with salt, pepper and paprika. Heat oil in a skillet and add salmon and cook both sides until completely cooked through. Meanwhile, add frozen cauliflower to a medium pot and heat until completely thawed and beginning to bubble. Stir in hot sauce. Add your cauliflower to the bottom of two bowls. Sit salmon on top of cauliflower and spoon over mango salsa. Squeeze the entire dish with an extra squirt of lime.

JULY 2020

12

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

FREE CONSULTATIONS FINANCING AVAILABLE

NUTRITION AUTHOR

Alora Jones

HEARTY, HEALTHY AND DELICIOUS n Satisfy your taste buds guilt-free this summer with five of the healthiest and freshest local meals in Austin.

A

ustin has a myriad of fantastic restaurants, and many of them have healthy options. That’s why we searched numerous menus around town and rounded up five of the healthiest meals in the city to spotlight their tasty, nutritional benefits.

JULY 2020

14

K ALE ME C R AZY - P OKE BOW L Finding just the right poke bowl is no easy task, but this one hits the mark with organic superfoods. This bowl is made with wild-caught ahi tuna dressed with an in-house marinade, avocado, cucumber, carrots, edamame, radishes, toasted sesame seeds, made-fromscratch, spicy vegan mayo and furikake on top of a bed of jasmine rice. Tuna is a heart-healthy protein that may help improve memory and circulation. Cucumbers are very hydrating and may help regulate diabetes.

8300 N FM 620

15

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

n NUTRITION

RA N CH H A ND - H E A RT BRA N D With protein sourced from Texas ranches, this hearty meal gives you all the scrumptious nutrition your heart could desire. The plate is served with grilled kale, avocado, toasted pepitas, habanero chimichurri and roasted sweet potatoes. Your protein options include Akaushi steak, chicken, grilled tofu or pulled pork. Kale is all the rage right now and for great reasons — it’s full of vitamins and can help cholesterol levels. Sweet potatoes can be mood-boosting, have vision benefits, and may help reduce your risk of cancer.

5530 Burnet Road Suite A

JULY 2020

16

C ITI ZE N E ATE RY - C I T I Z E N P OW E R BOW L This bowl, on the meat-free menu, is filled with a combination of flavors that complement each other so well. Grains, protein, fruits and vegetables can be found in every bite. It is made of quinoa, avocado, marinated kale, chickpeas, almonds, sunflower seeds, roasted red peppers, grape tomato and a citrus vinaigrette. You even have the option to add grilled tofu or an egg patty.

While quinoa is rich in iron and vitamins, it can also be good for blood sugar control, and chickpeas can help your digestive and heart health.

5011 Burnet Road

17

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

n NUTRITION

V IN AIG R E T T E - THE OM EGA Searching for a large, crisp salad that will make your mouth water?

Search no more. The Omega has leafy greens, chopped kale, sweet corn, diced bell pepper, tomato, avocado, red onion, cilantro and toasted pine nuts with a blue cheese vinaigrette. You can also add sautĂŠed cilantro lime shrimp, grilled, marinated baby artichokes, grilled tofu, lemon-herb chicken breast or grilled pork tenderloin.

The ingredients in this dish have a variety of health benefits. Tomatoes can help protect against skin cancer and may help reduce wrinkles, bell pepper can boost immunity and cilantro can fight infections.

2201 College Avenue

JULY 2020

18

BL E N DE RS A N D B OW LS - T H E E N D L E SS SUMME R A high concentration of antioxidants and fiber can be found in this acai bowl, leaving you feeling increasingly energized. In this refreshing summertime item, you will find a blend of acai, mangos, bananas and coconut water. It’s also topped with hemp granola, kiwis, strawberries, pomegranate seeds and local honey. Mangos can be brightening and rejuvenating for the skin. Pomegranate seeds can reduce inflammation and help prevent arthritis. Kiwi can improve sleep, lower blood clot risk and may help with asthma.

1625 E 6th St. 4200 N Lamar Blvd 3736 Bee Caves Road #8

19

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

NUTRITION AUTHOR

Ann Shippy, M.D.

TOP 10 FOODS FOR OPTIMIZING YOUR SUMMER WORKOUT

A

s we turn the corner into summertime, this year feels a little different. Many of us have cancelled plans for summer vacations, large family gatherings and sporting events. Some of us are having a hard time sticking to our previous fitness routines, while others have taken on new goals and are pushing ourselves more than before. After all, we have the time, and why not spend that time pursuing health?

I’ve been thinking a lot lately about lifestyle and our immune systems — how our daily actions make us more susceptible to disease or, on the other hand, how they produce resilience, where the body itself becomes equipped to handle whatever comes our way.

When we are resilient, we need to rely less on outside factors to swoop in and save the day, and we become more confident in the face of something like the global pandemic we are facing right now.

This lifestyle that creates resilience in the immune system – and all body systems — includes exercise, quality sleep, stress management, optimizing nutrient status through food and supplements, limiting sugar and alcohol, caring for the gut microbiome and reducing exposure to toxins.

I want to focus on exercise and immunity and specifically the data surrounding immunosuppression

n Try these foods to boost your fitness and improve your immune system.

JULY 2020

20

(URIs) during periods of heavy training and competition.

This is true for a single bout of high-intensity cardio exercise as well. For a period of time after that exercise, the immune system is suppressed. However, this is still a little controversial, considering there is some evidence to suggest that there are changes in immune function after exercise, including a reduction in white blood cells.

This makes sense when we view intense exercise as a stress on the body. All types of stress including normal, day-to-day life stress, emotional stress and the physical stress from strenuous activity can affect immunity.

Turning up the “fight-or-flight” stress response essentially turns down immunity. So, after a couple intense hours of activity, your body is left in a state where it’s more susceptible to infections, including a viral infection, should you be exposed. And if you are intensely exercising frequently, you may want to consider counteracting this immunosuppression with some specific foods.

Enter nutrition. You can use specific foods as part of your exercise strategy to optimize immunity!

that can happen post-exercise. If you are picking up the pace with your exercise routine this summer, keep reading to learn how you can counteract any negative effects from exercise with some simple, immuneboosting foods.

Exercise And Immunity

The benefits of physical activity are far-reaching and worth exploring in the context of COVID-19. Exercise improves body composition, mental health, heart function, blood sugar levels and many other factors.

Exercise helps to prevent chronic disease, including those more common as we age, and those – such as diabetes and heart disease – that are linked to more severe COVID-19 symptoms and even death.

By keeping the body fit, exercise also produces important immune benefits, including reducing infections from communicable diseases such as viral infections and keeping the immune system optimal.

The immune benefits of exercise seem most true for regular, moderate-intensity exercise, but what about longer, more intense activity?

The consensus among scientists seems to be that longer, more intense exercise depresses immunity.

Data from over 35 years shows that athletes experience increased upper-respiratory infections

21

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

n NUTRITION Top 10 Immune-Boosting Foods

of the immune system including immune cells and antibodies. Wild salmon is a great choice, because it’s in season in the summertime, and it’s high in anti-inflammatory fats, vitamin D and vitamin A.

Nutrition is a powerful lifestyle tool that builds immune resilience over time. Specific foods can also be used to counteract the immune suppression and inflammation caused by intense, strenuous and long cardio sessions.

With COVID-19 specifically, there is concern about the advanced disease-increasing inflammation in the body, causing systems to become overwhelmed.

Keeping baseline inflammation low through antiinflammatory and antioxidant rich foods is one prevention strategy.

Here are my top recommendations for foods to include in your diet to enhance immunity and offset possible immunosuppression from your exercise routine:

6. Strawberries - A great source of vitamin C and other antioxidants to support immunity, strawberries are a classic staple in my early summer diet. Try adding them to salads, smoothies or enjoying a bowl topped with whipped coconut cream.

7. Sauerkraut - Let’s not forget the importance of the microbiome when it comes to immune health.

The majority of your immune system lives in your gut and mucous membranes, providing protection to your body from outside exposures. Fermented foods like sauerkraut, kimchi, coconut yogurt and kombucha help to replenish the beneficial bacteria that keep the microbiome and immune system balanced.

1. Mushrooms - Now is the time to pick up some fresh mushrooms at the farmer’s market or go foraging yourself. Species including shiitake, reishi, cordyceps, turkey tail, maitake and lion’s mane provide powerful immune support by modulating the immune system and promoting viral eradication.

Sauté your favorite mushrooms with onions to top a grass-fed burger or add to a frittata.

8. B roccoli sprouts - Broccoli sprouts are a rich source of both immune-supportive vitamin C and sulforaphane. Sulforaphane increases the body’s overall antioxidant production and inhibits inflammation. Add broccoli sprouts to big summer salads, wraps and smoothies.

2. Garlic - Garlic is famous for its antimicrobial and anti-inflammatory properties. Crush raw garlic into homemade salad dressings and dips. Be sure to add extra at the very first signs of a cold or flu in order to reduce its length and severity, or add to your meals following a workout for an immune pick-me-up.

9. S unflower seeds - Although we might not be eating many sunflower seeds at live baseball games this summer, this rich source of vitamin E and zinc should remain a part of the diet to support immune health, especially after exercise.

Add sunflower seeds to salads, or try a quarantinebaking project using sun butter instead of flour.

3. Ginger and turmeric - Both known for antiinflammatory actions, turmeric and ginger are easy spices to add to your diet either fresh or as a powder. Try a post-workout, iced turmeric or chai latte or add a thumb-sized piece of fresh root to a smoothie. Watch my Youtube video for more details on curcumin which is derived from turmeric.

10. Green tea - Green tea contains epigallocatechin gallate, or EGCG, a potent antioxidant that helps reduce the inflammation associated with viral pathogens. While other caffeinated beverages leave you feeling jittery, green tea contains L-theanine for a calming effect. So, relax with an iced green tea.

4. Liver - Although liver might not sound like a delicious summer treat, ground liver can easily be incorporated into burgers for the grill or eaten as a decadent pate. Liver is a good source of immune-supportive vitamins A and D and antiinflammatory omega-3 fats. Be sure to choose grass-fed or pasture-raised options for maximum benefit.

These foods are not only a part of a healthy-eating pattern that helps with exercise recovery, managing inflammation and strengthening immunity, but they also serve to help prevent chronic disease and help you achieve your optimal health. While we may not know what the future holds in terms of this pandemic coming to an end, we can certainly take this as an opportunity to strengthen our internal resilience by adopting positive lifestyle habits, including both exercise and nutrient-rich foods. afm

5. Wild salmon - Since you’re reading Austin Fit, you’re likely well-versed in the importance of protein for exercise recovery and building muscle, but protein is also a key building block for much

JULY 2020

22

functional fitness for everyone.

F45 ATX welcomes all levels of fitness, from beginner to advanced. Our knowledgable trainers are here to ensure you move with proper technique and form, while helping you achieve your fitness goals. In our Team Training atmosphere, we strive to build community and connect with our members to lead a more fit and healthy life. F45 ATX is here for YOU!

book your free class today!

NUTRITION AUTHOR

Tony Farmer

SNEAKY SUGARS n Sugar is sneaking its way into many products we deem as ‘healthy.’

Here’s how to avoid it.

I

f “sex sells” is the entertainment industry’s motto, then “sweet sells” ought to be the food industry’s creed.

Our food is rapidly changing. Food manufacturers are sneakier than ever before, and sweeteners now saturate an alarming number of products.

For those concerned with limiting natural and artificial sweeteners, a simple trip to the grocery store is now filled with landmines and wolves in sheep’s clothing. A healthy person scouring supermarkets for food not laced with sweeteners is now akin to a designated driver searching Sixth Street for sober peers. Both scenarios can be successful, but undesirables along the way can make things messy.

Just as Austinites use smart watches and personal trainers to meet their health resolutions, the grocery and food industries use tools and labeling loopholes to help meet their goal: profit. In a nation addicted to sugar and its artificial counterparts, the demand is high and sweeteners are king. We’re hardwired to consume more and pay more if our taste buds

JULY 2020

detect sweetness, and that’s no secret within the food industry.

Despite the odds stacked against the consumer, there’s still plenty of good news. People are experimenting with diets like Whole30 and watching films like “Fed Up,” all while the food manufacturer’s playbook is being exposed. So, if you’re trying to cut the sweet stuff, here are some tips for a betterinformed shopping experience.

Beware of Math

Although the Food and Drug Administration (FDA) requires the amount of sugar in products to be listed, relying solely on the math could be misleading for several reasons. First, companies round down the sugar total and create absurdly small serving sizes to make it appear as if there is less sugar (and fat) in the product. This means if you eat seven servings of a supposedly “sugar-free” snack with 0.49 grams of sugar per serving, you’ll be consuming 3.43 grams of sugar despite the label’s “sugar-free” claim.

24

Artificial Sweeteners

Another reason we should be skeptical of the supposed grams of sugar on a package is because artificial sweeteners are often substituted for sugar and go unreported in the nutritional box numbers. In addition to focusing on the math, it’s important to know the various pseudonyms for sweeteners and understand the impact they have.

A classic example is aspartame, an artificial sweetener with more than 90 reported side effects, according to the FDA. There was once so much concern about aspartame’s health impact that it went on trial in a 1987 congressional hearing, and for many who have viewed the testimony (still available via

C-SPAN) it’s baffling why it’s still allowed in our food. Aspartame is 200 times sweeter than sugar, according to the European Food Safety Authority, but because it’s technically not a sugar, it’s found in excess in foods labeled “sugar-free.”

Look for Red Flags

A complete listing of artificial sweeteners or code names for sugars and sugar alcohols reveals helpful themes for identifying potential sweeteners. For instance, words ending with “ol” often (but not always) signal a sugar alcohol such as xylitol, lactitol, maltitol, mannitol and sorbitol. Furthermore, ingredients ending with “ose” may signal other intruders such as fructose,

25

maltose, lactose, glucose, dextrose and sucrose.

Other words such as “cane” (cane juice, cane sugar), “malt” (maltodextrin, barley malt, maltose), and “syrup” (highfructose corn syrup, carob syrup, maple syrup) are virtually certain to be connected with the sweetener industry. Nutritionists have long suggested avoiding food ingredients we can’t pronounce, and that’s generally helpful advice, but remember, harmless and natural-sounding ingredients such as coconut and agave nectar pack a sweet punch, too.

While analyzing ingredients, watch for past-tense verbs (ending in “ed”). Remember, having a pasttense verb in it means someone has done something to the ingredient (i.e. hydrolyzed, hydrogenated), and you’ll be hard-pressed to find a single example of manufacturers utilizing a verb ingredient to make a product healthier. Instead, these manipulated ingredients are used to make products last longer, look better, improve texture and in the case of sweeteners, taste better.

Some common past-tense verbs associated with sweeteners are evaporated corn syrup, crystalized cane juice, granulated sugar and hydrogenated starch.

Sweeteners are no longer relegated to their traditional products like cola or candy. Now seemingly everything, such as crackers, peanut butter, pasta sauces and even baby food often contain a hit. It’s more important now than ever before to learn about what we’re eating and become less dependent on label math. So, in a sense, perhaps the best defense to “sweet sells” is “rigorous research.”. afm

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

LIFESTYLE AUTHOR

Caroline Betik

IN IT FOR THE LONG RUN

E

very summer, Mallory Brooks, coach for Team Rogue and owner of Spectrum Trail Racing, along with her husband and their 7-year-old son, pack their things into a truck and a soft topper camper shell.

Heading into the land of trees, mountain ranges and footpaths, the family drives around to places of high altitude to help Brooks and her husband work on building aerobic capacity and red blood cells.

“June is training, and July is performance,” Brooks says.

If there is any proof that runner’s high exists, it’s ultramarathoning.

n Is an ultramarathon the ultimate test of endurance?

JULY 2020

26

try to break the record again.

When it comes to training, Brooks says it is different from training for a marathon. She actually runs less than the marathon runners she trains, running up to about 60 miles a week.

“For ultramarathoning, it is not as much about running as it is about keeping your heart rate high for an extended period of time,” Brooks says. “So, it’s almost like you shift your focus from mileage and more on endurance.”

During any extended period of time running, it is not only about physical endurance but also mental endurance. Apart from blisters, stomach aches, cuts, scrapes and bruises, the ability to deal with adversity and other issues as they arise in a run is just as important.

“You basically go through a lifetime of emotions during a race like a 100-miler,” Brooks says.

“Our bodies are super smart, and when your body moves for 24 hours, it’s going to yell back at you.

I like to think of it as your body trying to tell you it would be in your best interest to stop. I always encourage my runners to take a moment to recognize their body is yelling at them, to thank it for sending those signals, and then to basically say, ‘But I’m not going to listen to you right now.’”

Jessica Head, another ultramarathon runner from Austin, says the reason she enjoys ultramarathons is because she likes pushing herself to her limits and seeing how she does when it gets hard.

“It is what I like about marathons, too, but it’s a different type of hard, to run fast and sustain,” Head says.

“An ultramarathon is different.

It is more of a mental battle for

27

PHOTOS BY WESTON CARLS

“An ultramarathon is really just running more than a marathon,” Brooks says. “It’s a broad term, but you have everything from people that race to people who go out and do it on their own.”

Brooks began her running career when she was invited to participate in the Pikes Peak half marathon, unknowingly committing to running 13.2 miles up a mountain.

Now a proud owner of 40 pairs of trail shoes, Brooks has many miles under her feet from competing in ultra races and chasing down what are known as FKT’s, or fastest known times.

Peter Bakwin, a lifelong adventure athlete, established the term FKT. With two other ultra runners, he created a website dedicated to tracking the fastest times people complete trails around the world under specific requirements.

Different from signing up for a hosted race, challenging an FKT can be considered a form of ultramarathoning considering the length of many national trails.

“It is a cool way to have a neverending race of sorts,” Brooks says.

“There is no glory in it, no money or medal, just bragging rights and your name on a website. It is a very primal way of racing, because you are not getting anything out of it other than the joy of trying to beat a record.”

In 2017, Brooks and another ultra runner, Allison Macsas, broke the women’s unsupported record for the Wonderland Trail.

Running the 95-mile loop which circumnavigates Mount Rainier, the two girls carried their supplies on their backs and completed the run in one day and five hours.

Although their record was broken the next year, Brooks and her husband train each summer to

I ALWAYS ENCOURAGE MY RUNNERS TO TAKE A MOMENT TO RECOGNIZE THEIR BODY IS YELLING AT THEM, TO THANK IT FOR SENDING THOSE SIGNALS, AND THEN TO BASICALLY SAY, ‘BUT I’M NOT GOING TO LISTEN TO YOU RIGHT NOW.’”

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

n LIFESTYLE

IT IS MORE OF A MENTAL BATTLE FOR ME. THE AMAZING THING ABOUT ULTRAMARATHONS IS YOU CAN FEEL REALLY BAD EARLY, BUT THAT WILL PASS. THEN YOU WILL FEEL GOOD. AND THEN BAD AGAIN. BUT, IF YOU ARE PATIENT, IT’S LIKE LIFE, AND YOU CAN ALWAYS WORK YOUR WAY THROUGH IT.” JULY 2020

me. The amazing thing about ultramarathons is you can feel really bad early, but that will pass.

Then you will feel good. And then bad again. But, if you are patient, it’s like life, and you can always work your way through it.”

Head ran her first half marathon 6 years ago. After a friend asked her to run the Marine Corps Marathon, Head continued to run, working to break personal records and eventually qualify for the Boston Marathon.

After qualifying for Boston, Head ran her first ultramarathon in March of 2017.

Her most recent ultramarathon she participated in was a 24-hour race called The Gain. The challenge was simple: run for 24

28

hours as far as she could. Alone for half of the race, she completed 80 miles on the dirt roads of her ranch in Central Texas.

“I like to break my ultras into pieces to get water and a snack in between,” Head says. “Usually for an ultramarathon, you have to plan a bit. This last time I took it 10 miles at a time — that helped me a lot.”

The planning and training for an ultramarathon is something Head says often gets overlooked.

“In ultramarathoning, preparing your body also looks like preparing your stomach,” Head says. “When you are out there for so long, you need to practice eating food and running.

To prepare for an ultramarathon is much more than just training

physically — there is also a mental side and a nutritional side.”

While Brooks recommends anybody wishing to attempt an ultramarathon should have at least a solid year of running, strength training and preparing before they even consider signing up for an ultramarathon, the trail and ultra community are super inclusive.

“It’s funny, you almost have to have something a little wrong with you to want to be a trail runner,” Brooks says. “The community is made of quirky, loving people that aren’t there to be fast. In general, it is less competitive and more embracing, and there are easy ways to make all sorts of adjustments to make sure the group is more inclusive for any runner.” afm

29

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

LIFESTYLE AUTHOR

Monica Hand

THE COST OF LOST CREEK n Lost Creek to charge entry fee for the summer months.

JULY 2020

30

A

s summer is in full swing, many Austinites are packing up and heading down to the beloved Greenbelt — a long tradition here in Austin, Texas.

The luscious leaves shading the trails that wind alongside the water creates an oasis for locals and visitors during the hot summer months.

With about seven miles of trail and seven Austin Parks & Recreation official entrances, the Greenbelt includes limestone walls perfect for rock climbing, terrain for mountain biking, trails for hiking and swimming holes for a dipping and lounging. It’s no wonder that people flock to get their fair share of outdoor fun here.

But because of the influx of seasonal visitors, the upkeep of the trail has taken a toll on the volunteers and park-goers alike. In response to the growing demand of the natural amenities, Lost Creek Limited District has now voted in favor of a non-resident user fee pilot project.

Lost Creek Limited District is a resident-run body that manages the funds and maintenance related to the Lost Creek neighborhood — which sits just north of Barton Creek — and its public park.

“This spring, a record number of park users during an expanded range of days has resulted in complaints of public drunkenness, litter, dog attacks and unsanitary practices, among others,” the Limited District states via press release. “The District has also received complaints that these issues crowd out some types of park users.”

The press release outlines that

31

the user fee pilot project will charge non-Lost Creek residents a standard fee of $10 per person over the age of 12 and $5 per dog.

The collection of fees is done by attendants during peak hours from May 29 through August 2. However, the hours of fee collection are subject to change without notice.

“The fees are intended to help fund costs related to increased security patrols, trash pickup and other resources needed to manage safety for all park users and protect the delicate Barton Creek watershed,” states the press release.

Although some users have expressed their worries about the fee on social media, this is not the first Limited District to charge access to a public park.

The River Place Limited District in Northwest Austin conducted a pilot project that charged a similar fee to non-residents just last year.

This fee also received backlash from the public, as some hikers accused the Limited District of attempting to keep non-residents out.

Shortly after the project started, Texas Parks & Wildlife told the River Place Limited District that they could not charge the fee, because the creation of their park and trails had been funded by TPW grants, and TPW found the fee unreasonable.

In the case of the River Place fee project, the project raised more than $35,000 in a short time — but the project itself costs only a little less than that to fund.

It’s not uncommon for public parks to charge an entrance fee in order to maintain the park and pay those who help protect and patrol the area. Emma Long Metropolitan

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

n LIFESTYLE Park is an Austin city park that charges for entrance, as do many other state-run parks.

However, there is concern that this is the only Greenbelt access point that charges an entrance fee. Per press release, Lost Creek Limited District asks those who simply want to access the Greenbelt to use one of the citymanaged entrances instead.

Although Lost Creek Limited District entrance to the Greenbelt is not under the management of the Austin Parks & Recreation Department, park rangers do visit the site and partner with APD when ticket-writing is necessary, but the fee project will be carried out by Limited District hired attendants and security.

JULY 2020

32

“The District will monitor park conditions during the pilot period and reevaluate the user fees later in the summer,” the press release says. “The District’s goal is to ensure the safety and long-term sustainability of each of its parks.”

The sustainability of Austin’s outdoor attractions is a goal that everyone should be striving for, considering the erosion and pollution that irresponsible use can bring about.

“It’s nothing new that summer brings more Greenbelt goers,” Amanda Ross, division manager for the Austin Parks & Recreation Department, says. “But that doesn’t change the conservation efforts that our park rangers work to promote.”

As the Austin Parks & Recreation Department’s park rangers make their rounds on the Greenbelt, they often stop to educate visitors that may not be following the rules and guidelines for the trail, such as dogs off leashes or glass bottles.

“Education is our main goal,” Ross says. “We want the Greenbelt to be around for a long, long time. So, it’s important that our community uses the park knowing that it’s a shared resource.”

With the Austin’s Parks & Recreation Department working hard to keep their seven entrances clean and ready for the summer, it’s important that all community members follow park rules and guidelines of conservation.

“Human impact on the Greenbelt is undeniable,” park ranger program manager LeAnn Ishcomer says. “It changes the experience and landscape, often for the worse.”

Both Ross and Ishcomer recommend that park visitors familiarize themselves with the Leave No Trace Principles. This way, generations will be able to utilize the city’s beautiful landscape for ages to come. afm

EDUCATION IS OUR MAIN GOAL. WE WANT THE GREENBELT TO BE AROUND FOR A LONG, LONG TIME. SO, IT’S IMPORTANT THAT OUR COMMUNITY USES THE PARK KNOWING THAT IT’S A SHARED RESOURCE.”

For questions regarding the Lost Creek Limited District fee project, please contact District’s general manager Jim Emmons at gm@lostcreekld.org

33

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

LIFESTYLE AUTHOR

Monica Hand

WHAT TRAINING TAKES n Two of Austin’s top trainers talk about what it takes to be a personal trainer.

JULY 2020

34

H

ave you ever sat at your station or mat in a workout class and wondered how the instructor was so full of energy or so in tune with their bodies — or even just so knowledgeable about their practice?

Leading is no easy task in any field, and fitness is no exception.

However, a great trainer isn’t just someone who leads their clients to a goal. Defining a great trainer isn’t easy. No two trainers are the same — but there are common threads in all of them of what draws them to the fitness world.

Everyone has their favorite instructor or trainer, because every instructor or trainer has his or her own style. It’s developed over years of practice, their own experience as the client and personal philosophies.

But before the personal style can be developed, each trainer has to build up the basic foundation of the practice. Going through the motions over and over again, hours of training programs and studying for certification tests all lay the groundwork for a trainer.

“That preparedness is what sets you up to be confident and freeflowing in the inspiration and the motivation,” Alana Woolf says. “It’s the scaffolding that allows me to be myself in the class.”

Woolf has been an instructor at RIDE Indoor Cycling for about five years now. She’s frequented AFM’s Best Of lists and is a well-known fitness advocate for the community.

Having the foundation of what makes up a spin class lets her realize that the personal aspects of a trainer come out once the confidence is achieved.

Not only is Woolf studying the body and its alignment for her CPT through NASM, but she also studies philosophies like expanded

THERE’S THIS FEELING, WHEN YOU LOOK UP AND EVERYONE IS CONNECTED, AND IT’S NOT EVEN ABOUT YOU ANYMORE.”

awareness in order to incorporate those into her class environment.

Izzy El-Ubaydy, another AFM Best Of member and personal trainer, talks about how he studies everything to do with the body and the interconnectedness of muscle groups, even long after he passed the CPT test.

“It’s crucial to understand that you’re never done learning,” El-Ubaydy says. “I love explaining to my clients why we’re doing a specific exercise and how it’s going to get them to whatever their goal may be.”

Once that understanding of the body and fitness is there, a trainer adds on his or her own touches that create a personalized product, so to speak. Maybe the most important yet underestimated aspect of training and instructing is the ability for client connection.

An individual’s fitness journey is a lonely experience, but it doesn’t have to always feel that way.

35

“My style is ‘informal’ in that I want to connect with the client on a friend level,” El-Ubaydy says. “I want them to know that I care about them and their goals, so a big part of that is just listening and getting to know them both as a person and as an athlete.”

Establishing a connection helps clients open up and trust the process. El-Ubaydy says that he wants them to know that they may not be able to finish every task he lays out, but he’s there to support them through whatever they’re capable of that day.

“I want them to know that what their body can do today is beyond good enough,” El-Ubaydy says.

“Sometimes a session is more of a talking session that’s full of exploring rather than reps.”

Woolf says her goal isn’t just to get her clients in a cycling class to connect with her but with each other as well. Timed to the beat of her carefully selected playlist, Woolf

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

n LIFESTYLE

I LOVE EXPLAINING TO MY CLIENTS WHY WE’RE DOING A SPECIFIC EXERCISE AND HOW IT’S GOING TO GET THEM TO WHATEVER THEIR GOAL MAY BE.” says watching the energy grow in the class from person to person is a humbling experience.

“There’s this feeling, when you look up and everyone is connected, and it’s not even about you anymore,” Woolf says. “Having them connect to themselves so that they can then connect to those around them — that’s what I strive for.”

The personal philosophies that make trainers so different from one another usually comes from a trainer’s own experience as a client or from years of learning what works.

For El-Ubaydy, his informal but formal approach comes from his own study in training culture and history. He says he now feels like he’s striving to go against the status quo.

“You realize that the ways you’ve been doing things isn’t actually the best way to do them,” El-Ubaydy says. “You see how a body changes from a multitude of aspects that vary case by case.”

El-Ubaydy has trained clients that range from models to pro-level rugby players to simply everyday people looking for a different goal.

And with each client he researches what’s best for them and takes the

JULY 2020

time to show them why that path is going to work.

Similarly, Woolf learned from her own experience working through personal challenges and emotions in a spin class that those emotions can be a driving force no matter what they are. So, she works to help her

36

clients feel comfortable opening up to themselves in the class.

“I want to encourage them to bring out in them whatever it is that they’re feeling so that they can move through it,” Woolf says. “Because whatever it is, it’s real and it’s worth acknowledging.” afm

HERE FOR GOOD At the YMCA of Austin, your safety is our top priority. That’s why we conduct health screenings at check-in, practice social distancing in our facilities and enhanced cleaning throughout the day. And because we know times are tough, we provide Financial Assistance to anyone in need.

At the Y, we’re here for more than a workout. We’re here for good.

8 AREA LOCATIONS l 730-YMCA l AUSTINYMCA.ORG

Open Now Strength, Cardio & Personal Training Group Exercise & Water Exercise Lap Swimming & Rec Swimming

Movement APRIL JULY 2020

38 38 38

2020

That Matters How Austinites empower others through movement.

A U T H O R K AT B A R C L AY

For these four Austinites, movement is not just a form of recreational fun and physical fitness but an integral aspect of their lives. From their livelihood to how they serve and

uplift our community, get to know these four individuals, how they choose to move and how they are making movement matter.

39 39

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

CINDY PRESENT | WATERSPORTS

JULY 2020

40

Water is essential for everyone but especially Cindy Present. Cindy’s love for the water and watersports goes all the way back to her childhood growing up on the banks of Lake Austin. She grew up waterskiing and even participated in the sport at a competitive level. She also met her husband, Steve, through water skiing.

Today, Cindy still resides on the same property where she grew up and has added new watersports into the mix, such as stand-up paddle boarding and wake surfing. She is on the water everyday, whether it’s to commute to her job as the fitness and activities director at Lake Austin Spa Resort or simply to get her daily dose of “Blue Mind.”

Cindy has an understanding of the mental, emotional and physical impact that being on, in or near the water can have on personal wellness. She knows this from science and personal experience.

In 2015, Cindy’s friend, Kristin McLain, who was a Star Flight nurse, was killed in a rescue accident. Kristin also had a passion for the water, and the two would often paddle together after a stressful day on the job. After her death, Cindy, as well as others in their community, turned to the water and paddling for healing.

This sparked the early beginnings of the nonprofit Cindy and Steve now run, Operation Get Out — which provides and leads water-based experiences for individuals, youth, first responders and military that are dealing with stress, anxiety, bullying, illness, loss, grief and PTS. Their goal through the organization is to teach others to use the water as a form of medicine that can help put them at ease, “unlock” pent-up emotions and stress, share with others and gain confidence in order to find the resilience to move forward in life.

“My legacy wish for Operation Get Out is to inspire individuals to realize and utilize water as medicine,” Cindy says. “If we can help instill a Blue Mind response in individuals who know they are positively mentally and emotionally impacted by being in, near, on or under the water, then when they are struggling, they will have this amazing, natural, readily available resource that can dramatically impact their lives if they will consciously and intentionally use it.”

MY LEGACY WISH FOR OPERATION GET OUT IS TO INSPIRE INDIVIDUALS TO REALIZE AND UTILIZE WATER AS MEDICINE.” 41

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

GILBERT TUHABONYE | RUNNING

JULY 2020

42

RUNNING IS FREE THERAPY YOU CAN GET FOR YOURSELF. IT ONLY REQUIRES SHOES AND CLOTHES AND GETTING OUTSIDE. AND IF YOU LIVE IN AUSTIN, IT’S EVEN BETTER, BECAUSE THERE IS A TRAIL — I CALL IT A TREASURE.”

Gilbert Tuhabonye believes in “running with joy.”

As a kid growing up in Burundi in east Africa, Gilbert got his start in running early on, running nearly 3-5 miles everyday to the creek to transport water for his family.

This earned him an early reputation as a fast runner, and he carried it into both his high school career as well as college career at Abilene Christian University, earning multiple conference and national championship titles.

However, it’s evident Gilbert’s talent was meant for a higher purpose than solely winning races.

In October 1993, during the Burundian civil war, members of the Hutu tribe invaded Gilbert’s high school and captured him, as well as over 100 other Tutsi children and teachers. While many were beaten to death, the rest were set afire to be burned to death, including Gilbert. After eight hours spent beneath his burning peers, Gilbert managed to escape out of the fire and jump from the building, running into freedom despite the severe burns he endured.

After surviving the fire, Gilbert sprung into a new life in the U.S. and ultimately landed in Austin after graduating from ACU. Here he has become an influential leader in the running community and a source of inspiration to many — runner or not. In 2002, he began a running training group, Gilbert’s Gazelles, which is now one of the largest running groups here. He also coaches the cross country team at St. Andrews high school.

In 2006, after many were inspired by his book, This Voice in My Heart, Gilbert co-founded the Gazelle Foundation, a nonprofit organization that helps to serve the needs of the Burundian people with access to clean water and other resources while also spreading awareness of the global water crisis locally. The foundation hosts a beneficiary running event, The Run for the Water, every fall.

“When I think about running with joy, I think about this gift we’re given, this gift God gave us to enjoy,” Gilbert says. “Running is free therapy you can get for yourself. It only requires shoes and clothes and getting outside. And if you live in Austin, it’s even better, because there is a trail — I call it a treasure...To be able to put one leg in front of the other, clear my head and enjoy the moment becomes a joy — I’m a blessed man, let’s put it that way.”

43

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

ASHLYN CHAVARRIA | DANCING

JULY 2020

44

The program touches communities in all parts of Austin and helps to provide a safe environment for children to learn English and build confidence.

Ashlyn fell in love with the mission of Dance Another World and continues to work as an instructor. She also recently took on the role as the organization’s executive director.

“Dancing has always been an outlet. It was a place you could go to dance off a bad day or get away from stress or problems at home. You can be yourself, and it’s a great way to stay physically fit as well as a way to build confidence,” she says. “It’s been amazing to see the impact on my students at Dance Another World — [dance] is completely changing lives in a way I didn’t even know existed.”

It’s always gone back to dance for Ashlyn Chavarria.

A native Californian, Ashlyn was born and raised in the San Francisco Bay Area where she developed a love for dancing at around age three. While Ashlyn admits she stepped away from dancing to try different activities at a point when she got a bit older, she always found herself going back to dance.

Ashlyn pursued her dancing career throughout high school and into college at Texas State, where she graduated with a degree in dance and was involved with a student-led campus dance organization.

Ashlyn’s dance career didn’t end in college, though.

After graduating, Ashlyn moved to Austin, where she started her own dance studio in South Austin. She also served as the director of the Austin Lady Vipers, a semi-professional cheerleading group for the Austin Vipers football team.

Then in 2016, she was asked to join as an instructor for the nonprofit organization, Dance Another World, by the founder of the group, Dawn Rodriguez.

Dance Another World is an English language immersion program taught through dance. It serves non-native, Englishspeaking students (ages 5-16) from lowersocioeconomic areas, where students learn to communicate through creative movement.

The nonprofit works with organizations such as Afterschool Centers on Education (ACE) in the Austin Independent School District and Cedars International Academy Schools.

DANCING HAS ALWAYS BEEN AN OUTLET. IT WAS A PLACE YOU COULD GO TO DANCE OFF A BAD DAY OR GET AWAY FROM STRESS OR PROBLEMS AT HOME.”

45

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

TROY WILSON | CLIMBING

I LOVE CLIMBING BECAUSE IT’S ALWAYS CHANGING AND IT’S ALWAYS CHALLENGING.”

JULY 2020

46

Troy Wilson made his hobby of climbing into a business. Troy first became interested in rock climbing as a hobby in high school. Growing up in El Paso, not far outside of town was Hueco Tanks State Park, where it is known to be a “mecca” for the sport of bouldering — and where Troy fell in love with the sport.

Troy then got his jumpstart making his hobby into a job while attending college at Texas Tech University in Lubbock, working at a student recreation center. It was then that he realized he could actually turn this into a career. He began working summer jobs at different camps running the ropes courses, and then after college managing rock gyms and starting different programs. In 2003, he began working at Austin Rock Gym, located on North Lamar, as the general manager.

After working as the GM for three years, he and his wife Erica decided to buy the business together, and the two still own and operate the gym today.

Through the gym, Troy and Erica have been able to climb while also sharing their passion for the sport with others. The gym trains people of all ages in all niches of the sport in order to educate others to be self reliant and confident enough to safely climb on their own and outside the gym. They also take the training outside the gym and provide climbing adventures around Austin as well. Their focus is not only teaching the physical and technical skills necessary for the sport, but also the mental skills needed to climb, such as overcoming different fears and building self-confidence.

While teaching people to climb independently is the goal, the couple’s mission through Austin Rock Gym is to build relationships and connect with the people through the sport of climbing. They make it a priority to build relationships with everyone who walks through their doors.

“I love climbing because it’s always changing and it’s always challenging — and I get to meet people through it,” Troy says.

“Physically it will test you, and mentally it can beat you down.

But I’m going through these things with cool people and it’s so rewarding. It’s a lifelong reward.”

47

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

JULY 2020

48

Mind and Movement How walking “outside the box” can help in therapy sessions.

49 49

AUTHOR CAROLINE BETIK

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

It is no secret our minds and bodies are part of one being, but when talking about health, we tend to separate our mental and physical selves. However, growing research suggests there is actually significant overlap between our mental and physical health.

“Our physical health can absolutely influence our mental health,” says Vaile Wright, a clinical psychologist and senior director of health care innovation for the American Psychological Association. “If we are feeling sick physically, we might often be more depressed or anxious. Stress, anxiety and depression can also lead to things like cardiovascular disease, high blood pressure and obesity.”

As there is a better understanding of the way these two systems influence each other, Wright says in treating mental health, therapists are taking a more holistic approach by adding movement into a therapy session to include the whole person. One way Aaron Rochlen does this is through walk and talk therapy.

Rochlen is a licensed psychologist and professor at the University of Texas at Austin who works primarily with men and combines talking and walking in his practice to holistically connect nature, mind and body.

“Walk and talk therapy can be looked at like a metaphor in that me and my clients are on the same path, moving together on neutral ground,” says Rochlen. “I find that, for most of us, we feel better when we exercise.

While therapy is not always going to make you feel better, I believe in the combination of the positive benefits that come with exercise while working on difficult areas in one’s life.”

Rochlen began his practice in walk and talk therapy after experiencing how being outdoors and exercising can lead to a more clear sense of growth. As a psychologist, Rochlen says he wanted to bring this experience from his personal life, and Austin is a great place to do that.

“Austin is a very health-centric, fitness-focused community, home to a population of folks who can recognize mental illness as a significant part of health,” says Rochlen. “And I think combining physical fitness and nature-loving unity with therapy is a natural combination.”

Rochlen’s main focus both as a clinician and a researcher is working with men. Generally, he works with clients who have experienced problems in relationships, transitions, loss, critical life decisions, intimacy, anxiety or depression.

Rochlen was trained in traditional counseling and psychotherapy, which he says for the most part was

JULY 2020

50

51

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

“Austin is a very health-centric, fitnessfocused community, home to a population of folks who can recognize mental illness as a significant part of health. I think combining physical fitness and nature-loving unity with therapy is a natural combination.” connected to seeing clients in confidential spaces, typically small offices. When Rochlen started his private practice, however, he found both he and his clients gained more benefits while moving and being in naturebased settings.

“The intimate aspects of sitting with a client in a small room — even things like the typical, required eye contact of good therapeutic work — is not a peaceful or calming concept for a lot of guys,” Rochlen says. “In my experience, men really like the exercise component.

It’s a two-in-one — they are getting good exercise while working on themselves.”

Meeting at neutral locations and less common walking paths around Central Austin, Rochlen and his clients walk and talk for approximately one-hour sessions.

Whether it’s beautiful outside or less comfortable and inconvenient, Rochlen says unless there are extreme weather circumstances, he still hosts walk and talk therapy sessions.

“We walk in all types of weather, because I see weather and walking as another useful metaphor for therapy and working on our lives,” Rochlen says. “Sometimes it’s easy, comfortable and beautiful, but sometimes it’s not. Sometimes it’s too hot or too cold, or it’s rainy and miserable. Only under unsafe conditions do I host clients in my office.”

However, the biggest challenge one might face in walk and talk therapy is not the weather. The biggest concern with walk and talk therapy is confidentiality.

“To address the challenge of confidentiality, we make sure to talk about what would happen if we bump into someone we know and how we want to handle the

JULY 2020

situation,” Rochlen says. “What is most important is to be on the same page and obviously talk about it after if something comes up.”

While Wright and Rochlen both agree the challenge of confidentiality is not unsolvable, Wright says it is important to have discussions about the options, risks and benefits of different approaches to therapy when trying to find the one that works best.

“I think walk and talk therapy can be effective with anybody, because it models exercise behavior, and being outside also has a therapeutic component to it,” says Wright. “Really, the way to know what modality of therapy works for you is to collect outcomes.”

Wright suggests having conversations about what is working best and having clients fill out a scale or survey at the end of sessions. This allows therapists to track the data to make sure people are improving and evaluate from there whether they need to have a conversation about finding something that better fits the client.

Rochlen says as the stigma of being in therapy goes down, and the recognition of overlap of physical and mental health increases, there will be a bigger demand and efficacy for walk and talk therapy.

While Wright acknowledges there are certainly still people rooted in the traditional sense of psychotherapy, she also says as we gain more understanding, the definition of therapy and the different techniques that can be used is expanding.

“We all want people to get better — that’s the ultimate goal,” she says. “And now there is openness to think more creatively outside the box to help heal people with what works best for both the client and the therapist.” afm

52

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

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

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

AU S T I N F I T M AG A Z I N E 53

WELLNESS AUTHOR

Cindy Present

THE EMOTION OF MOTION

F

or many decades, movement for me was an exercise of pursuit. I spent years chasing PRs (personal records), key race qualifications, best finishes and podium results through swim, bike, run, paddle, adventure, water ski and more. The reason I would set my alarm, cling to a very strict, disciplined schedule and constantly be calculating and strategizing was for the physical result. In return, I’d receive satisfaction through the rush and adrenaline from exciting finishes, top placements and world competition qualifications.

At the end of each day, I’d crawl into bed drained and exhausted, download my Garmin data, compare and contrast numbers, replot the needs of the next day and remaining week and then get up and do it all over again.

Mentally and emotionally, the joy was more about the end result, with minimal gratification in the moment, as it was stressful to the mind and body, constantly pushing, digging deeper and going longer. There were

n Why movement is more important than exercising.

JULY 2020

54

THE HUMAN BODY WAS DESIGNED TO MOVE; IT DOES NOT HAVE TO BE SOMETHING UNENJOYABLE. DON’T LIKE TO RUN? DON’T DO IT. THERE ARE A GAZILLION OTHER FORMS OF MOVEMENT.”

not many days that I experienced those “feel-good hormones” while endurance training. It felt good to be done and have accomplished the plan at hand, but physically and mentally, I was spent.

With such long distances, the body stays in quite a stressed state, releasing plenty of cortisol through body strain, pain and daily exhaustion. Frankly, on many days, just thinking about getting out of bed again at 4:30 a.m. to hit the pool before a 100-mile bike ride sent my cortisol rocketing before my feet even hit the ground.

When I moved on from that regime and structure of the swim, bike, run pursuit and the “have-tos”

of my daily routine, it opened up an entirely new opportunity for me to consider moving myself mentally and emotionally in addition to physically. Activity no longer needed to be a premeditated architecture of periodization, peaks and tapers where every day’s exercise was a “have-to” planned months in advance. Now, instead, although still highly active and quasi-competitive, I find a new joy and excitement in waking up and letting my body, mind and soul move me to a more holistic approach.

Instead of “What do I ‘have to’ do today to meet my physical goals?”

I ask myself, “What do I ‘want to’ do today that my entire being will benefit from collectively?”

Just as the saying “have to” conjures more mental anguish to me than “get to,” so does the difference in the words “exercise” and “movement.” Even in their literal definitions, these two words portray their oppositions of intent — “exercise,” more of a regime of

55

practice, discipline and exertion versus “movement,” a journey and evolution that can stir and evoke feelings and emotions.

I work a great deal with individuals, athletes and even organizations who are not motivated by activity they do not enjoy. Not a news flash, but for some, the reward is big enough that the pain of the pursuit is worth it.

But for others, approximately 90 percent of them, their desire to be active isn’t about a long-term goal or event, but simply a daily desire and value: to get out and move. For these individuals, it feels more like a “have-to,” and that’s when it becomes key to find the type of activity that is not “exercise” but a form of movement that engages the heart, the mind and the emotions that elicit a smile, feel good, create flow, bring back some fun childhood memories and give them a hit of those happy hormones: dopamine, serotonin and oxytocin.

When we put the emotion back into motion, then movement is a “get to” again, and the mental and emotional spark we receive scientifically keeps us coming back for more.

The human body was designed to move; it does not have to be something unenjoyable. Don’t like to run? Don’t do it. There are a gazillion other forms of movement.

Same with cycling — if sharing the road on two wheels feels way too stressful, figure out a different program (I get it, I’m one of those locals hit while cycling).

The point is that movement should not be an exercise of dread and stress when the goal is to get out and de-stress. Find an activity that creates total health and wellbeing by holistically connecting body, mind and soul to provide joy, happiness and fulfillment.

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

n WELLNESS

IF IT FEELS GOOD PHYSICALLY, MENTALLY AND EMOTIONALLY, THEN THERE IS NO WRONG CHOICE. YOUR MIND WILL RESPOND TO IT JUST AS YOUR BODY WILL.”

JULY 2020

I’ve always been a type-A multitasker, doing as much as I can, wanting the biggest “bang for my buck” when it comes to time and productivity and always striving for the best results. And just saying, as a highly competitive athlete, with all the races being postponed or cancelled recently, removing the aggressive scheduling and “have to” away from my planned activity has opened up space for new intentions for the purpose of why I move. I have found myself seeking movement that intentionally and completely fulfills me in the moment as opposed to the diligence and vigor of just exercise.

I recently had a client tell me that during her quarantine at home, like many others, her gym closed. And at the same time, her

56

lawn crew was sheltering at home and consequently her grass was getting very long. So, she broke out the lawnmower and began mowing weekly. And know what? She fell in love with the activity. She loved her time in nature. She was captivated by the mesmerizing flow of walking behind her mower; connecting with and taking care of the land fulfilled her “primal” instincts; and caring for her home empowered her.

“Funny,” she told me. “I’m getting the same number of steps on my tracker as I did on the treadmill, but I’m enjoying it a heck of a lot more.”

Thus, the return, the fulfillment and “emotion” created by the motion was much more holistic. She was not only physically benefitting, but she was claiming a higher level of mental and emotional return and gratification.

Clearly, mowing the lawn isn’t for everyone. But that’s just the message. What is for you? What moves your body to release dopamine, serotonin, oxytocin and adrenaline while you are being active? If it feels good physically, mentally and emotionally, then there is no wrong choice. Your mind will respond to it just as your body will. Odds are when you find your match, scientifically, your “happy hormones” will leave you craving for more, and you will want to return to the activity over and over again. Better yet, if you skip it, you will miss it – and that’s when you know you’ve made the right choice of putting the emotion back into motion. afm

Medicine in Motion CARE FOR YOUR ACTIVE BODY

FAMILY MEDICINE

AA R ON R OC HLEN , PH . D .

L I C E NS E D P SYC HOLOG IST

SUMMER SPECIALS

GET OUT, TO GET IN!

6 Months for $399 OR

DR. PYRON IS BACK! rochlenaaron@gmail.com 512-518-07 16

Call for an appointment:

512-257-2500

SPECIALIZATIONS

• • • • •

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

Walk Therapy - Men’s Counseling Retreats

Counseling, Coaching, Fathering, Work-Family Conflict, Relationships, Anxiety, Soccer Mental Counseling

walktherapyaustin.com

12 Months for $599

512.467.7799

www.medinmotion.com

57

www.texasrowingcenter.com info@texasrowingcenter.com

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

WELLNESS AUTHOR

Alora Jones

SUMMERTIME SKINCARE TIPS n Summer in Austin can be harsh on your skin; follow these tips on how to best take care of it — your skin will thank you.

A

ustin is a great place for spending time outdoors in the summertime sunshine.

However, while catching some rays, it’s important to know how to take care of your skin.

“The heat in Austin can trigger any skin conditions that you may have,” Stephanie Molina, senior medical esthetician at Rejuvenate Austin says. “This includes rosacea, hyper-pigmentation and acne. Heat can flare them up during this time. Summer weather is definitely a lot more harsh on your skin.”

According to the American Cancer Society, there are an estimated 4,530 new cases in 2020 of melanoma on the skin in Texas. While being active amidst a busy schedule, it can be easy to forget a daily skincare regimen.

“Keeping your skin healthy, especially in the summertime, is perfect prevention,” Dr. Saya Obayan, board-certified dermatologist and practice owner of Skin Joy Dermatology says. “The first thing you need to do is try to prevent all that sun damage in the first place.”

Less is more when it comes to a daily skincare routine in the summer, suggests Kellie Reed, boardcertified dermatologist at Westlake Dermatology. She recommends applying a SPF 30+, broad-spectrum UVA/UVB sunscreen, in addition to using a vitamin C topical, a lip SPF and a salicylic acid-based cleanser if

JULY 2020

you develop more acne. Also, moisturize your body often as skin becomes drier due to the heat and swimming in chlorinated or saltwater pools.

Reed says her top summer products are ISDIN Photo Eryfotona Ageless, Colorescience Sunforgettable Total Protection Brush-On Shield SPF 50, Baby Bum Mineral Sunscreen, SkinCeuticals C E Ferulic and EltaMD UV Sport Broad-Spectrum SPF 50 Pump.

“Some people don’t change their skincare regimen at all, and you don’t have to make a lot of changes,” Reed says. “The biggest thing is that you’ll likely want to transition from your heavier duty cream you may use in the winter or fall to a lotion. Choose things that are oilfree or non-comedogenic to help minimize breakouts.”

During the summer, Molina says you should exfoliate, because constant reapplication of sunscreen can cause buildup. Avoid using a harsh or thick scrub which can hurt your skin.

“The bigger the scrub or the bigger the exfoliant, whether it’s salt, walnut or apricot, can definitely damage and make tiny micro tears in your skin,” Molina says.

Tanning is not recommended during the summer either; tan skin means there is irreversible, damaged DNA that can cause skin cancer. Dr. Obayan advises to not use tanning oils as they increase your tendency to sunburn.

“In the summertime, it’s really important to make

58

sunburn. If your skin does burn, Reed suggests taking a cool shower and applying a soy-based moisturizer and aloe vera.

“One of the things that summer weather can do is it can absolutely dehydrate your skin,” Obayan says.

“In order to make sure that you’re not dehydrated, you should drink plenty of water. I normally recommend a couple liters a day, and you should take in a lot of fresh fruit.”

Not taking care of your skin during the summer can have lasting consequences such as sunspots, wrinkles, freckles, skin cancer and melasma on your body. Make sure you are protecting it as best as possible.

“The best thing you can do is protect your skin now — and that really starts in childhood,” Reed says. “The more diligent you are when you’re young, the better off you are when you’re older.” afm

sure that you’re not turning red at all and certainly not turning tan,” Obayan says.

All complexions can get skin cancer, so everyone needs to have sun protection. Sunscreen should be applied every day, whether it is cloudy or sunny.

Reapplying sunscreen at least every two hours is also essential. According to the Centers for Disease Control and Prevention, within 15 minutes the sun’s ultraviolet rays can damage your skin.

Austin has many summertime water activities such as paddle boarding, swimming, boating and kayaking, but being out on the water makes you more likely to burn.

“You want to make sure that you’re reapplying, because you will get exposure from the sun, but then you’ll also get exposure from when it reflects off the water,” Obayan says.

For further sun protection, Obayan and Reed suggest wearing wide-brimmed hats or clothing items like rash guards with built in UV protection.

After getting sweaty out in the heat, Reed suggests changing your workout clothes quickly to avoid inflamed hair follicles. She also says blotting your sweat rather than wiping it, then shower using a gentle wash.

“Warmer weather plus active Austinites leads to sweat mixed with bacteria and oils on their skin,” Reed says. “This can lead to more frequent acne flares.”

Hydration is also key for taking care of your skin during the summer, especially if you do experience

Thank you to everyone who joined the CycleNation Revolution. With your support, the American Heart Association is able to do more life-saving research, implement more healthy eating campaigns in schools, provide more CPR training's in our communities, and advocate for laws and regulations that help save millions of lives across the country.

59

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

WELLNESS AUTHOR

Devyn Bernal

WELLNESS

FAQ

SHIN SPLINTS n Dr. Shine John of Austin Foot and Ankle Specialists answers our questions on what exactly are shin splints and how to prevent them.

W

hat do a trail runner, a soccer player and you (probably at least once) have in common? Shin splints. It’s a cringe-worthy truth, but don’t endure the pain any longer! Dr. Shine John of Austin Foot and Ankle Specialists is here to save the day on what causes this painful injury and how to prevent shin splints from delaying your active lifestyle.

Q: What are the most common sports and activities where shin splints can occur?

A: Soccer players and trail runners tend to have the most

common issues with MTTS, but it can affect anyone whether they’ve just started working those muscles or have been active for a while. The difference of terrain, the constant moving and pivoting, and especially up or downhill variables cause change in position and can cause inflammation. Your body is constantly adapting, so it’s important to train and prepare your muscles for that type of activity.

Q: What is a shin splint?

A: The technical or medical term for shin splints is

medial tibial stress syndrome (MTSS), which essentially describes a “bone pain,” and refers to an inflammation of the lining on the tibia bone. When that area of the bone becomes inflamed, it almost feels like a pull or tear from the inner part of the tibia. This can create a sharp and achy sensation, a tearing sensation, or even feel as though someone has repeatedly taken a hammer to your shin. High arch, no arch — the foot-type does not relate to shin splints, as it can affect anyone who potentially overuses that muscle or employs bad mechanics.

JULY 2020

Q: What is the best way to heal a shin splint? How can you prevent them?

A: If you experience a shin splint, I recommend having

it evaluated fairly immediately. Allowing it to linger and attempting to work through the pain can only cause more damage to that inflammation. If the cause is something

60

Q: Any last advice to fight off shin splints before race season?

you are not doing correctly, it’s best to identify it as soon as you can. Even if it feels as though your muscle is healing, one day an activity could lead to the pain again, so you want to break that cycle and heal from the root of the problem. If certain exercises aren’t good for you, let’s figure out ones that are. If your usual brand of shoes isn’t helping, let’s upgrade. If it’s a matter of symmetrics and one limb is longer than the other, that’s something a physician will be able to help you with.

A: When it comes down to it, it’s best to slowly integrate

into an active lifestyle rather than jumping into it. If you go from being inactive to “going for it,” it’s very likely you will hurt yourself. It never hurts to get an evaluation and ensure everything is in good order and there aren’t any causes for potential injury that could delay you.

Lastly, there are specific strengthening exercises you can integrate into your practice that help your chance of avoiding MTTS, such as wall shin raises, single-leg raises, heel step-downs and rhythm bounding. afm

Q: Can you continue in your regular workout regimen when suffering from a shin splint?

A: In most cases, I recommend taking at least two weeks

off to heal your injury. If you attempt to keep working out as you try to heal your shin splints, the pain will always be ahead. It’s important to bridge that gap and get to the point of being more healthy and comfortable before you go back into your routine.

61

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

FITNESS AUTHOR

Emily Effren

W

hether you’re an all-star, moneymaking athlete or a day-to-day desk worker, mobility holds a significant level of importance in every person’s life. The stiffness you feel when you’re unable to touch your toes or squat all the way down begins not just with your flexibility, but also your mobility. As we age, having a freer range of motion becomes even more important, because our level of independence will eventually depend on it — so why not begin now?

MOVING TOWARD BETTER MOBILITY

Why is mobility so important?

How often are you slumped over a keyboard, working?

Or, how often do you spend sitting and scrolling on your phone? According to an article from Penn State University’s Kinesiology Department, eight out of ten people suffer from lower back pain, which is typically caused by immobility and inflexibility. While lower back pain is extremely common, there are many more aches and pains that come from immobility. Including mobility drills into your daily workout routine can not only ease some stiffness and pain but also reduce the risk of a future injury.

n Mobility is the source of expanding your range of motion and improving your daily fitness routine. Try these exercises for better mobility.

What are mobility drills/exercises?

As many people include a stretching session before or after a workout, the same number is likely not mirrored for the number of people who include mobility drills/ exercises into their exercise routines. According to an article by Atlas Fitness, “Mobility drills are exercises that take the muscles, tendons and the joint through their entire range of motion.” The benefits? Body alignment, healthy joints, better posture, balanced muscles, increased circulation and more.

Can’t I just use a foam roller to increase my mobility?

Even though many of us have come to include the amazing (and occasionally painful) experience of using a foam roller or lacrosse ball to loosen specific muscles before a workout, foam rolling can be more effective and impactful when paired with other exercises that will increase range of motion. While foam rolling is known to break up fascial adhesions and release tight muscles near joints, mobility exercises are specifically tailored to take those body parts through full, controlled ranges of motion.

If you have never included a range of motion exercise into your routine, don’t worry! We’ve rounded up a few, simple exercises that are easy, able to be done at home and are perfect for mobility beginners.

JULY 2020

62

Mobility Drill: Elbows  Elbow supination and pronation: Standing with your feet shoulder-width apart, bend your arms to a 90-degree angle and form a fist with your palms facing the sky. For this exercise, simply rotate your fists downwards and then back upwards. Repeat this for 2 sets of 10.

Mobility Drill: Shoulders  Kneeling thoracic extension: Kneel next to a bench, and place your elbows on the edge of the bench with your hands laced together up off the bench.

Scoot backward until your body, still on your knees, is parallel to the floor. Keeping your elbows on the bench, lean forward and allow your hands to move backward over your head while your head drops slightly below your elbows. Come back up and repeat 3 sets of 10.

Mobility Drill: Hips  Internal and external rotation: Sit on the floor with both of your legs resting at 90 degrees, both knees facing the same direction, one leg behind the other.

Leaning back on your hands, rotate your knees from the left side to the right side, continuing to rest your weight on your hands behind you. Complete 2 sets of 15.

Mobility Drill: Knees  Towel flexion and extension: Using a towel, grip both ends and loop the middle of the towel beneath your foot. Pulling the towel towards you, allow your foot to move with the motion while slowly bending your leg. Hold it for 10 seconds and extend back to your original position. Repeat this exercise 10 times.

Mobility Drill: Ankles  Ankle flexion: Sit down with your legs extended and then bend one leg. Using a towel or resistance band, loop the towel or band around your straightened leg’s foot and pull back, allowing the towel to flex your foot.

Now, simply point your toe and then release. Repeat this exercise for 3 sets of 10. afm

63

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

FITNESS AUTHOR

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

HOW TO KNOW IF YOUR WORKOUTS ARE CROSSING THE LINE n Exercise is valuable, but knowing where to stop before it becomes too much is just as valuable.

E

xercise is both valuable to and valued by society, so how could it also become unhealthy?

Exercise addiction refers to exercise that has grown to be unbalanced and compulsive, and it’s found among men and women and recreational and professional athletes across all sports.

Picture in your mind an athlete who is addicted to exercise. Who comes to mind? Do you imagine your friend who is training for a marathon by running six days a week or that coworker who is preparing for a triathlon with two-a-day workouts? Or are you thinking about that person who walks four miles a day — every day — and feels terribly anxious if anything intrudes upon those plans?

Even moderate exercise can cross the line and become compulsive.

The distinction between moderate

JULY 2020

and flexible exercise routines and those that are rigid and intense can be difficult to identify. Ask yourself, are you fitting exercise into your life, or is your life revolving around exercise? If that question struck a nerve, look at some of the signs published by the National Eating Disorders Association (NEDA) that indicate an exercise addiction.

Do you?

 Have a constant preoccupation with exercise routines or intrusive thoughts about exercise that interfere with your ability to concentrate or focus?  Find time — at any cost — to exercise, such as cutting school or taking time off from work?  Turn down social activities so as not to miss your scheduled workout?  Feel overly anxious, guilty or angry if you’re unable to

64

exercise?  Have trouble tolerating changes or interruptions to your exercise routine?  Exercise alone to avoid having your routine disturbed?  Exercise primarily out of a desire to control your weight, shape and/or body composition?  Make food choices based solely on exercise (you exercise to punish yourself for eating “bad” foods or to purge calories), or you overly restrict what you eat if you can’t exercise?  Lie about exercise?  Avoid rest days or time off from exercise — even if injured or ill?  Engage in non-purposeful or excessive exercise beyond a sensible fitness or training program (more than once a day or for long bouts of time; beyond what your coach advises)?

 Judge yourself on a daily basis based on how much exercise you’ve performed or how hard you worked out?  Find no fun or pleasure in exercise; you’re never satisfied with your physical achievements?

You don’t have to show all the signs listed above to have an unhealthy relationship with exercise. If you read the descriptions, you will recognize someone who struggles with an exercise addiction, builds their life around exercise, generally has obsessive thoughts about exercise, or may feel very anxious about any disruptions to their routine.

The mental effects of exercise compulsion can cause stress between loved ones or disrupt work and school obligations. You may feel you have been “bad” or the day was “terrible” because you didn’t complete your exercise routine.

The physical effects can be equally as damaging. Increased exercise intensity or pushing through injury can lead to stress fractures, decreased immunity, anemia, electrolyte imbalances, reduced bone density, menstrual dysfunction, fatigue and decreased athletic performance.

Compulsive exercise is often very good friends with disordered eating, and sometimes female athletes develop what is known as the Female Athlete Triad, which “consists of three components, each on a continuum: low energy availability, menstrual dysfunction and low bone mineral density.” Low energy availability simply means you aren’t consuming enough calories and are exercising too much. Nancy Clark, M.S., R.D., said, “most athletic women need a minimum of 13.5 calories per pound of lean body mass (weight without body fat)” in order to menstruate.

65

Don’t feel ashamed if you find yourself associating with some of the signs listed in this article. The line between moderate, healthy and balanced exercise is blurry. The signs and symptoms can run along a continuum. If you feel you are developing some unhealthy exercise habits, take a look at what is driving you to keep the routine going. What are some ways you can build in more balance? How do you react to the notion of taking two days off a week, resting if you are injured and allowing disruptions in your routine such as spontaneous social events or work obligations?

A licensed therapist and registered dietitian can help you sort out what are healthy athletic goals and establish a plan to meet your nutrition needs while also helping you develop other relaxation techniques to reach the overall goal of a healthy, wellbalanced lifestyle. afm

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

FITNESS SPONSOR

Gilbert’s Gazelles

PHOTOGRAPHY

Brian Fitzsimmons

WORKOUT OF THE MONTH RUNNER’S STRENGTH TRAINING WORKOUT n Integrate this strength training workout into your routine to help your body pre- and post-run, designed specifically for runners.

JULY 2020

66

WARM UP DRILLS 1. SIDE SHUFFLE 2. KARAOKE (GRAPEVINE) 3. FORWARD ARM ROTATION WITH A SKIP 4. BACKWARD ARM ROTATION WITH A SKIP 5. KNEE HOLD FOR 3 COUNTS, TAKE 5 STEPS 6. A-SKIP 7. B-SKIP 8. C-SKIP 9. HIGH KNEES 10. BUTT KICKS 11. BACKWARDS JOG 12. STRIDES (2X100M)

67

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

n FITNESS

WORKOUT

Perform 20 reps of each exercise 1. ROCKET JUMP 2. SUPERMAN 3. ZULU 4. DEAD BUG 5. SIDE UPS 6. TOE TOUCH 7. ICE SKATES 8. LUNGES 9. GILBERT CRUNCHES 10. RUSSIAN DANCE WITH KNEE EXTENSIONS 11. V-UPS 12. PUSH UPS 13. SUPERMAN WITH TWIST 14. LOW LEVEL BICYCLE 15. SQUATS 16. MOPAC/DOWNTOWN (SIDE LUNGES) 17. PLANK (ONE MINUTE) 18. BURUNDI CLIMB (MOUNTAIN CLIMBERS) 19. SINGE LEG SQUAT 20. GLIDE (WALKING LATERAL SQUAT) *Go for your run*

JULY 2020

68

POST-RUN 1. PUSH UPS (10) 2. SQUATS (20) 3. STATIONARY FRONT LUNGES (10/LEG) 4. FIRE HYDRANTS — KNEE CIRCLES ON ALL FOURS (10/LEG) 5. KNEE HOLD FOR 3 COUNTS, TAKE 5 STEPS (10/LEG) 6. WALKING SIDE LUNGES (10/LEG) 7. FRONT/BACK LEG SWINGS (10/LEG) 8. SIDE-TO-SIDE LEG SWINGS (10/LEG) 9. A-SKIPS (20/LEG) 10. B-SKIPS — HIGHER OPEN/LEG EXTENSION (20/LEG) 11. STRIDES (3X100M)

69

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

CALENDAR J U LY- O C T O B E R 2 0 2 0

Submit your event online at austinfitmagazine.com

Rides & Races *Dates and Times are subject to changes or cancellation. Check events websites for more information.

HOTTER’N HELL HUNDRED Wichita Falls AU GU ST 27-30

JULY

JULY 18 - 19

AU G U ST 2 9

Run For The Love Of It

JULY 1

Capt’n Karl’s Muleshoe Bend Night Trail Run Spicewood

Cedar Park Half Marathon and 10K Virtual

JULY 4

Popsicle Run 4 Miler Kyle

JULY 18

The Runfield Texas Race Series (Race 2) Buda

JULY 2020

Buda

AU G U ST 2 9

AUGUST

Labor Day Dash Austin North

AUG U ST 2 0 2 0 (T BD )

SEPTEMBER

Georgetown

The Color Run Austin Austin

S E P T E M BE R 2 0 2 0 (T BD )

AUG U ST 2 7 - 3 0

Hotter’N Hell Hundred (ride) Wichita Falls

70

Brain Power 5K and 10K Cedar Park

W! NE SEP T EMBER 5

Bat 5K/10K Cedar Park

SEP T EMBER 5

Labor Day Dash Austin South Austin

SEP T EMBER 7

Blackland Triathlon Plano

“In his 3rd session, he was able to activate his hamstrings for the first time in 10 years!”

SEP T EMBER 11

WATER ENHANCERS FOR DOGS

Zilker Relays Austin

SEP T EMBER 12

Mellow Trail Run Spicewood

SEP T EMBER 20

Run to Brunch Austin

SEP T EMBER 26

Texas Train Running Festival Spicewood

Electrolytes

OCTOBER

Support Hydration

O C TO B E R 1 8

Amino Acids

Livestrong Challenge (ride) Austin

O C TO B E R 2 4

Promote Muscle Health Nonprofit. Community. Rowing.

B Vitamins

Spooky Sprint Austin Del Valle

Support Healthy Energy

Austin’s largest non-profit community rowing club Private Lessons, adult programs as well as middle and high school rowing programs Home of Nationally ranked Regattas

74 Trinity Street

Austinrowing.org 512.472.0726

71

available now at

nulo.com/h2o AU S T I N F I T M AG A Z I N E

INTRODUCING

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

#keepaustinfit