Austin Fit Magazine July 2021: The Science of Wellness Issue

JULY 2021

The

Powerhouse Vegetable

Beet

You Can’t

Meet Kate The Chemist

How Genetics Affect Nutrition

Kick Mo’s Butt: CrossFit Renew

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From the Director wellness has been and is a priority for most people: to live a healthier, happier life.

The same goes for fitness and nutrition. All three of these key factors play a role in one’s overall health.

Without one, it’s difficult to achieve the others.

The thing about wellness is that it starts from within.

With fitness, we can work *hard* to increase our physical capabilities and, with nutrition, we can eat to fuel our bodies appropriately. However, wellness is something that comes from the drive and active pursuit within each person for better, optimal health. These can be seen in daily, intentional practices like physical activity, meditating, taking time for yourself, etc. — it is an overall healthy lifestyle, which is exactly what we promote within our mission.

In this month’s cover story, AFM had a chance to dive into the science behind one of the latest and greatest duo’s: athletic performance and one of the tastiest root vegetables, beets. It’s truly amazing how the human system changes nitrates into nitric oxide, and how it can enhance an athlete, or even just your daily workout. But I won’t spoil the rest, check it out on page 26.

In addition, our Science of Wellness issue is packed with great content from understanding genetics and nutrition to cupping therapy, to transitioning off hormonal birth control. Get to know the body’s filter on page 16. Learn all about why weighted blankets are so popular on page 40 (weighted blankets are the best!).

Meet UT professor and internet sensation, Kate the Chemist, on page 32 and so much more.

If you’re looking to learn more about any of the above, or simply anything new in the wellness industry, you’ve come to the right place.

WELLNESS HAS ALWAYS BEEN A MAJOR HUMAN PRIORITY.

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nd it’s been around for centuries. Ayurveda can be traced back to 3000 BC, and then came Traditional Chinese Medicine, then Greek medicine. The concept of wellness has been around for a long while, but it was only in the late 20th century when wellness started to become a trend in the medical and academic worlds, at least within the United States. There’s a reason why

JULY 2021

Keep Austin Fit,

Emily Effren

DIRECTOR OF CONTENT

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PHOTOGRAPHY

Exposure

PHOTOGRAPHER ERIC RUIZ L O C A T I O N San Antonio, Texas @the.pit.tx

@thegreatsproductions

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

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

July 2021

22

THE GOOD STUFF

STOP SABOTAGING YOUR HEALTH AND FITNESS GOALS

26 THE POWERHOUSE VEGETABLE

52 STRENGTH TRAINING VS. HIIT

YOU CAN’T BEET

JULY 2021

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Contents

HIGHLIGHTS

Letter from the Director 4 | Digital Content 8 | Events 68 | Rides and Races 70

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GETTING TO KNOW THE BODY’S FILTER

32

KATE THE CHEMIST

50

ATHLETE SPOTLIGHT: MIKE RODGERS

NUTRITION

LIFESTYLE

WELLNESS

Recipe of the Month 10 Hormonal Birth Control & Tips for a Healthy Smile 38 How Genetics Affect Nutrition 12 Transitioning Off the Pill 18 Feeling the Weight 40 Eating to Support the Chakras 14 Stop Sabotaging Your Health and Understanding Hashimoto’s Fitness Goals 22 Thyroiditis 42 Everything You Need to Know About Cupping Therapy 46

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FITNESS

Strength Training vs. HIIT 52 Life Lessons from Tennis 56 The Motivation Behind Mōtiv 60 The Why of Your Workouts 64 Kick Mo’s Butt: Crossfit Renew 66 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

FULL BODY SUMMER WORKOUT FOR BEGINNERS

NUTRITION

Behind the Vegan Diet

JULY 2021

FITNESS

5 Simple Stretches to Do While Watching TV

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WELLNESS

What to do to Reduce Brain Fog

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

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

DIRECTOR OF CONTENT | EMILY EFFREN ART DIRECTOR | BEN CHOMIAK PHOTOGRAPHER | BRIAN FITZSIMMONS EDITORIAL ASSISTANT | MONICA HAND ADVERTISING AND SOCIAL MEDIA CONSULTANT | JULIA RASOR PROOFREADER | HAYLEE REED CONTRIBUTING WRITERS Monica Brant, Shannon Dolan, FNTP, Kati Epps, John Hospod, John Howard, Sarah Leahy, Mike de Lota, M.D., Isabel Meijering, Jonathan Mendoza, DC, RN, Candice Seti, PsyD., Jessica Tranchina, DPT, Megan Wiley INTERNS Jaqueline Knox, Jessica Oswald, Aja Webber

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This publication and all of its contents are copyrighted.

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

PLEASE RECYCLE THIS MAGAZINE

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

NUTRITION CONTRIBUTOR

Coach Kati Epps

J U LY 2 0 2 1

RECIPE OF THE MONTH n You can’t beet this.

S WE E T BEET P OWER SA LA D

Serves: 2 | 382 Calories per serving

INGREDIENTS: For Salad 1 cup beetroot, diced 4 cups arugula ½ cup quinoa, dry 1 cup water 1 oz Purple Haze goat cheese ¼ cup walnut pieces 1 medium peach, sliced

PHOTO COURTESY OF KATI EPPS.

For the Salad Dressing 1 TBSP olive oil ½ TBSP balsamic vinegar ¼ tsp salt 1⁄8 tsp pepper PREPARATION: 1. If using fresh beetroot, make sure to clean the beetroot skin and remove greens and stems. Place in a parchment bag on a foil covered baking sheet. Roast in the oven at 400 degrees for 45-60 minutes or until the skin is easily removed by wiping with a paper towel. Dice into bite size pieces and chill.

2. P lace ½ cup dry quinoa in a small saucepan with 1 cup water and prepare according to directions on the package. Remove from pan, fluff with fork and set aside.

3. For dressing: Combine olive oil, balsamic vinegar, salt and pepper into a mason jar. Shake to blend.

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4. Make 2 salads by layering arugula, quinoa, goat cheese, walnut pieces and peach slices. Drizzle with dressing and serve!

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NUTRITION AUTHOR

Coach Kati Epps

HOW GENETICS AFFECT NUTRITION n This month, Coach Kati shares the importance of eating uniquely for your body.

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he human obsession with diets and nutrition can be tracked all the way back to the 1500s: how food affects the body, how to have a healthier physique and how to train for strength and beauty. The goal of having a healthy body has racked the minds of scholars, scientists, royalty and many for centuries.

As it has never been clear what exact diet makes a person lean and healthy, many nutrition plans have been professed to be the best. The one thing that is a constant over time: There is not a single nutrition plan that works for absolutely everyone. Without trying each individual diet or nutrition plan written over the last 500 years, how does someone decide how to feed their body to meet their lifestyle and health goals?

JULY 2021

GENETICS! Each individual has their own set of DNA (deoxyribonucleic acid) that is unique to them. Even identical twins have variations after birth based on somatic mutations of the immune system.

So, if we know we are all “one of a kind,” can we use our genotype to determine what and how to eat?

The answer is yes!

DNA can be broken down into individual areas known as single nucleotide polymorphisms (SNPs) that scientists can look at to determine how these key genes measure up to a known gene.

Samples of saliva, blood or other tissue can be analyzed to find these SNPs, and then they are rated from below average/low, average/ normal or above average/enhanced.

When looking at the results of a DNA test, the answers are not like

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a report card. No information is good or bad when it comes to how the body utilizes food — it is just information to move forward with feeding the body to meet the goals of the individual.

There are two ways to determine what nutritionally is needed for each person: 1. Look at the macronutrient utilization: proteins, carbohydrates and fats. How does the body utilize food? Is more protein better? Is less fat optimal? Are carbohydrates a factor, and if so, what carbohydrates and how much should be consumed?

2. Look at the micronutrient’s absorption tendency: vitamins and minerals.

Here, we look at how well the body breaks down food into vitamins and minerals

faster when dieting compared to other genotypes. That means increasing protein intake will not only help with body fat reduction, but it will also help preserve the muscle tissue currently established.

Fat Utilization

and passes them through the cellular wall. Does the body do it efficiently? If not, how can we feed the body for proper absorption with cellular repair and overall tissue health?

Protein Utilization

For this utilization, the FTO and CLT genes and associated SNPs can be analyzed to determine if a low/moderate protein intake is favorable for body fat loss, or if a higher protein intake is more beneficial. A minimum of 10% of nutrition should come from protein in order to maintain cellular reproduction, but some bodies need more. If the body needs more protein, this gives multiple pieces of information. If the genotype suggests you need more protein, it is also saying that the body breaks down protein (muscle tissue)

Genes and associated SNPs such as PPARG, TCF7L2, APOA5, CRY2, MTNR1B and PPM1K can be evaluated to determine if a low-fat diet is necessary to maintain weight loss or if more healthy fats efficiently help in the body fat loss process.

If the body does not require a low-fat diet, it means you have a normal level of fat oxidation, or the ability to burn body fat in response to different levels of fat in the body.

This also suggests that if you are maintaining a calorie deficient nutrition plan (you burn more calories than you consume), you will have success with weight loss.

Carbohydrate Utilization

Here, we can look at IRS1 and FGF21 to determine if a low, moderate or higher carbohydrate plan is more efficient for body fat reduction. If your body has an enhanced ability to utilize carbohydrates, this does not mean you get to eat all the cookies and bread. But it does demonstrate that the genotypes are favorable to a higher percentage of daily calories coming from complex carbohydrates. If the genotype has a lower carbohydrate plan, greater

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amounts of protein and healthy fats with plenty of vegetables will provide the body the correct fuel sources to lean out.

Vitamins and mineral absorption tendency is important to keeping the body functioning.

SNPs like MTHFR, the Vitamin B9 or Folate marker, are broken in many individuals. Folate works in the creation of metabolic reactions, helps with keeping homocysteine levels regulated (a factor with heart disease) and is a transporter for Vitamin B12. Since many vitamins and minerals work together, knowing which ones are absorbed better can provide the information needed to increase certain foods for vitamin and mineral content.

What do you do with this information? If you are striving for weight loss but are struggling with yo-yo dieting and want to stop with the fad plans, find out what your body needs and likes. Find out if high protein or low fat and extra complex carbohydrates make sense for you. Then, work WITH your body to feed it accordingly.

Nutrition does not have to be a struggle. Knowledge is power, and the more you know about your genetic predispositions, the easier it is to feed your body for your goals! afm Coach Kati Epps is the founder of MyBody GX with a background in chemistry from Colorado State University and is an ACE-certified personal trainer, health coach and nutrition specialist.

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

NUTRITION AUTHOR

Megan Wiley

NUTRITION FOR THE CHAKRAS n Let your Chakras work optimally with these nutrition trips.

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or hundreds of years, many have recognized their Chakra system and utilized it to center their bodies. This seven-part system in the body can be traced back in Hindu texts to as early as 500 BC. The Sanskrit word “Chakra” can be translated to “wheel” or “circle” and refers to spinning energy wheels, or Chakras located within the body. As yoga and other wellness practices gain popularity, more people are exploring the Chakra system and how it is connected to our health.

There are seven central Chakras, or energy centers, along the spine. Traditionally, the imbalance of one of these Chakras is thought to be the cause of illness and disease. For example, if someone had lost their voice or had a chronic cough, they were thought to have an imbalanced Throat Chakra. Each of the seven Chakras is associated with specific body parts and ailments.

JULY 2021

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In order to find relief from illness and ailments, traditional healers use different tools to rebalance the Chakras and realign the energy centers in the body.

There are many different tools that can be used to balance the Chakras including yoga poses, herbs, mantras, colors and foods.

Just as each Chakra is associated with specific ailments, each Chakra is also associated with specific foods to help promote balance in that area of the body.

Incorporating these foods into your diet is a great way to rebalance your energy and support your Chakra system.

Root Chakra

The Root Chakra is all about being grounded and is located at the base of the spine. This Chakra is linked to the health of our reproductive organs. Traditional foods to support this energy center include root vegetables like potatoes and carrots, as well as proteins like meat or lentils.

Sacral Chakra

Located just above the Root Chakra, the Sacral Chakra is in charge of creativity and sensuality. Adrenal health is often linked to this Chakra. Foods that support this energy center include nuts and sweet fruits like peaches and melons.

Solar Plexus

The Solar Plexus is tied to our inner drive and sits behind the navel. It is closely linked to our digestive health. Foods high in fiber like seeds and whole grains are traditionally used to balance this energy center.

Heart Chakra

As you may have guessed, the Heart Chakra is located just behind

EACH CHAKRA IS ALSO ASSOCIATED WITH SPECIFIC FOODS TO HELP PROMOTE BALANCE IN THAT AREA OF THE BODY. INCORPORATING THESE FOODS INTO YOUR DIET IS A GREAT WAY TO REBALANCE YOUR ENERGY AND SUPPORT YOUR CHAKRA SYSTEM.”

the heart and is closely tied to the health of both the heart and the lungs. It is involved in feelings of love, compassion and empathy.

Leafy greens, microgreens and sprouts are supportive of this energy center.

Throat Chakra

The Throat Chakra is located in the throat and rules over our communication and expression.

Tied to the health of our thyroid, mouth and ears, this energy center is supported by herbal teas as well as sea vegetables like seaweed.

Third Eye Chakra

The Third Eye Chakra is connected to our intuition. The Third Eye is located in the mid brow between both eyes. This Chakra is associated with brain and eye health. Dark berries, purple cabbage and grapes are all used to support balance of this energy center.

Crown Chakra

Unlike the other six, the Crown Chakra is not located in the physical body. Instead, it is located right above the head. The Crown Chakra rules our awareness and connection to our surroundings.

This energy center is associated

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with mental health as well as the pituitary gland. Traditionally, this Chakra is balanced by detox practices, fasting and water.

Using the Chakra System as a guide can be a great tool to make sure you are eating for balanced health and energy. Each one of these energy centers requires different food groups, but we must balance the system as a whole to reach optimal health.

By incorporating all of these traditional foods, you can provide your body with a wide array of both macro- and micronutrients. afm Megan Wiley is a nutritional therapy practitioner and certified yoga teacher.

She founded Wiley Wellness to empower people to take charge of their health through a full mind-body approach.

By addressing the root cause of symptoms, she helps clients reclaim their physical and energetic health.

For more nutrition and mindset resources, find her on Instagram @ wileywellness.

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

NUTRITION AUTHOR

Jonathan Mendoza, DC, RN, FNP-C

GETTING TO KNOW THE BODY’S FILTER: THE LIVER n Learn how the liver is the body’s foundation of physical health.

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ccording to the CDC, heart disease was the number one killer of Americans in 2020 (and has been for close to 95 years). Additionally, one in three Americans is prediabetic.

The culprit? Processed “food” we are eating. Our processed diets are overwhelming our livers, spiking our insulin levels and slowly shortening our life spans.

Heart issues can be directly related to what we store in our liver. If we store unhealthy fat and cholesterol in our liver, we will release this type of inflammatory fat into our circulation, leading to issues such as coronary artery disease. The same goes for sugar and carbohydrates.

JULY 2021

However you have the ability to help your body in ways you never thought possible — simply by thinking of your liver.

The Foundation of Physical Health

The liver is the most important detox organ we have in the body.

It is so incredible that, if you cut a healthy liver in half, it would regenerate completely. This organ acts as a “pantry,” storing sugars, proteins and fats, and it also regulates our hormones and rids the body of toxins. It also contains a gene known as the MTHFR gene that regulates our antioxidant and neurotransmitter production along with providing DNA repair.

The MTHFR gene is also known

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as the methylation gene, and most people have an issue with this vital SNP (single-nucleotide polymorphism).

The liver will take macronutrients we consume (carbs/proteins/fats) and store them as energy. Moreover, the liver stores vitamins such as B12, B6, B9, D, A, E and even K, while also containing micronutrients such as selenium, zinc, magnesium and copper. While it is an essential piece of the metabolism process, an unhealthy liver can lead to many health issues and deplete nutrients. A standard western diet that consists of processed carbohydrates, proteins and fats can lead to the development of a “fatty liver.”

or bad. If you consume and Make sure store processed foods, you to talk to your could inflame your liver, practitioner and let increasing your risk of them know if you want developing health issues. to make changes If you reduce the intake of inflammatory foods and in your diet or increase healthy foods and supplements.

nutrients, you could help your liver function better and more efficiently — leading to a higher chance of living a longer, healthier life.

We have the opportunity to reduce unneeded health issues by simply eating healthier and supporting our bodies with a liver detox throughout the year — why not start now? afm

Since it stores all these precious nutrients, it is vital to our health that we do not overwhelm the liver with a diet full of processed ingredients that our liver will have a hard time digesting and storing.

If you have stored a lifetime of processed carbs, sugars, oils and fats in your liver, you should think about removing these “foods’’ from your diet. Do it for a month, do it for longer. And then longer. And keep going. This starts the liver detox process. It’s hard to remove inflammation if you keep putting more into your body. Once you have been on a diet void of processed foods for a while, then start cleaning out your liver with these ingredients that promote liver detoxification:

• Turmeric (with black pepper), garlic, broccoli, cauliflower, celery, onions and even brussel sprouts.

• Supplements such as NAC (N-acetyl-L-cysteine) or taurine (makes bile) could be of benefit to your nutritional regimen.

• Resveratrol is also a great supplement for liver support and can also be found in cacao.

• Quercetin is another herbal compound that has been used for many years to help with liver support.

• Methylated B vitamins are ideal for people who have MTHFR issues.

Nutrients are vital for the liver and overall health. The liver stores all of your nutrients, good

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Jonathan Mendoza, DC, RN, FNP-C (AKA “Nurse Doza”), is the founder of MSW Health Lounge and co-founder of MSW Nutrition in Austin, Texas. An Austin native, Nurse Doza has been studying nutrition and its effects on our health for over 15 years. While in his last year of chiropractic school, Nurse Doza began nursing school so that he could eventually utilize the healing benefits of both body work and intravenous vitamins and minerals. Now, MSW Health Lounge is an Austin hot spot for groundbreaking health & wellness, hosting events for the community to come together and learn how to improve their lives with health.

His passions include teaching, discovering new healing modalities, interviewing guests on the How Do You Health? Podcast and traveling with his loved ones to anywhere with mountains.

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

LIFESTYLE AUTHOR

Shannon Dolan

HORMONAL BIRTH CONTROL & TRANSITIONING OFF THE PILL n Many women are choosing

to get off of hormonal birth control — here’s why.

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f you’ve ever pulled out the paper slip in a birth control box, unfolded the massive paper and thought, “Wow, those are a lot of side effects,” you’re not alone.

Hormonal birth control is not only used to avoid pregnancy, but also to help with decreasing pain during periods, lessening flow or easing acne flare ups. According to the CDC, in a study conducted between 2015 and 2017, over 60% of women ages 15-29 were using the pill or another form of contraception. In addition to the pill, other forms of hormonal birth control include an IUD and shots.

The menstrual cycle is the fifth vital sign, meaning it can give tremendous insight into the health of the menstruating individual. There is a symphony of hormones orchestrated in a rhythm enabling the release of an egg for fertilization. If fertilization does not occur, then menstruation occurs. Often, the menstrual cycle is notorious for being the “worst part of the month.” However, it

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can bring tremendous gifts when balanced. (See my “Honoring the Female Rhythm” article in the October issue).

When on hormonal birth control, this entire process gets shut down.

Synthetic hormones are used in place of the natural hormones to carry out the process of the contraceptive. These hormonal contraceptives make ovulation impossible, and the period is a withdrawal bleed from the synthetic hormones.

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Many people get on the pill to help with the symptoms listed in the beginning of this article.

While one may experience results on hormonal contraceptives, it is not addressing the root cause, and when you get off of hormonal birth control, those symptoms will still be present.

Not only will you experience those symptoms you were trying to avoid, but there could be others developing — without you knowing.

In Dr. Jolene Brighten’s book

“Beyond the Pill,” she explains hormonal birth control side effects worth mentioning: • 300% increased risk of developing Crohn’s disease, which is a digestive disease consisting of abdominal pain and diarrhea.

• Disruption in the gut microbiome that can hinder detoxification and lead to estrogen dominance.

• Increased risk of cancer.

• Increased risk of depression.

• Lower thyroid levels.

• Nutrient depletion of essential nutrients for metabolism, immune system support and overall function.

• Increased inflammation that can lead to a plethora of issues like brain fog, weight gain, joint pain and autoimmune response.

The longer you use hormonal contraceptives, the higher risk you are for developing these issues.

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Unfortunately, many women that are prescribed hormonal birth control are not given this information.

If you are considering getting off hormonal birth control, there is another thing you should know.

“Post-Birth Control Syndrome” is a term that is slowly being recognized in the medical community to describe the side effects that may occur.

Symptoms include:

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

n LIFESTYLE

• Acne • Depression • Insulin resistance • Changes in bowel movements • Hair loss • Heavy periods • Loss of period • Inflammation • Migraines • Leaky gut Thankfully, there are ways to ease the transition off hormonal birth control to minimize the risk of Post-Birth Control Syndrome. The best place to start is supporting your gut, balancing blood sugar and making sure you consume the nutrients that hormonal birth control depletes.

To achieve this, eat a balanced breakfast, lunch and dinner with plenty of healthy fats and quality proteins. Consume a variety of colorful vegetables and fruits, and have adequate fiber to aid in

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digestion. The nutrients you will want to pay particular attention to are B12, B2, folate, magnesium, zinc, vitamin C, vitamin E, selenium and CoQ10, as these are the nutrients hormonal birth control depletes.

Know that when transitioning off of hormonal birth control, it may take time to regain a menstrual cycle. Some individuals report not having a period for over a year after getting off of the pill, while others may regain their cycle quickly. If you are looking to start a family, it’s practical to give yourself plenty of time to restore healthy ovulation to increase your chances of pregnancy.

If you decide to stay on hormonal birth control, make sure to support your body adequately by consuming the nutrients that hormonal birth control depletes, decrease overall inflammation,

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consume plenty of nutrient-dense foods and support your gut. Every body is different, and the choice to remain on or go off is completely up to you. afm Shannon Dolan is a functional nutritional therapy practitioner who focuses on the root cause of symptoms for optimal function. Her business, Health With Shannon, supports women on their health journey through hormonal balance and menstrual health. She also consults for corporations to help employees build resilience in career longevity.

For more information, email shannon@healthwithshannon.com.

LIFESTYLE AUTHOR

Candice Seti, PsyD.

HOW TO STOP SABOTAGING YOUR HEALTH AND FITNESS GOALS n Sometimes, the thing standing in the way between us and success is ourselves.

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es, it’s true — sometimes we are our own worst enemy. We may have plans, goals and dreams that we actively stop ourselves from achieving. And this can be especially true when it comes to our health and fitness goals! So, what’s the deal? Why do we engage in this form of self-sabotage, and what can we do about it?

First off, what exactly is self-sabotage?

Well, it is exactly what it sounds like. It’s behaviors or actions that get in the way of your intent of goals.

Simply put, it’s self-defeating behavior. Have you ever thought about a big deadline you have looming and then thought, “Let me just watch one more Netflix show first?” or decided you were going to go on a diet and then decided to have a binge fest? These are active forms of self-sabotage.

feel undeserving of success or happiness. Desire for control is another common cause, as it is easier to feel in control of your own failure than being surprised and unprepared for it. Imposter Syndrome can also often drive self-sabotaging behaviors. In this situation, the individual feels like a fraud and is plagued by selfdoubt. Calling attention to their successes increases the chance of getting called out as a fake, so they actively try NOT to have successes. In addition, as human beings, we actively choose comfort over a lot of things — sometimes even happiness. And even if we want to achieve something, it may feel unfamiliar or uncomfortable, so they take away a lot of the appeal.

Why would we stop ourselves from achieving our goals?

Self-sabotage sounds like a silly concept, right?

I mean, if we want something, why wouldn’t we be driven to make it happen? Well, there are a lot of reasons why someone might self-sabotage. Low selfworth can be a common driver, as the individual might

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So, are you sabotaging your health and wellness goals?

• Not prioritizing your scheduled workouts.

• Overeating after your workouts.

• Being super rigid with your plans during the week and then letting it all go on the weekends.

• Seeing you’ve moved closer to your weight loss goal and using that as an excuse to overeat.

• Choosing to spend time with people you know are bad influences.

• Procrastinating on implementing your plans.

• Setting unachievable goals.

Can you relate to any of those examples? If so, let’s get focused on how to overcome this self-sabotage.

Maybe you have a goal of achieving a certain weight, reaching a strength training milestone or achieving a new PR on your run. Are you engaging in behaviors that might be self-sabotaging? Here are some common examples: • Pushing yourself way too hard in the beginning of your training program and running out of steam quickly.

• Rigid, all-or-nothing thinking with your diet that causes “rebellion eating.”

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n LIFESTYLE Defeating Your Health and Fitness Sabotage

5 Focus on your mentality.

How are you looking at things? Are you so rigid in your thinking that you are not allowing for a margin of error? Doing so can set you up to give up quickly. For example, if you are too restrictive with your eating, a single incidence of eating the “wrong” food can set you up to quit. Instead, embrace an 80/20 mentality that helps loosen the rigidity to avoid the feelings of failure. Find ways to continually focus yourself on the positive and embrace all of your accomplishments regularly. It is much more motivating to hype yourself up than to tear yourself down!

Yes, self-sabotage is everywhere and we all do it in some form or another. But the good news is that there are ways to overcome it and truly achieve your health and fitness goals. So, start implementing the above strategies and propel yourself forward! afm

Now that you know how you self-sabotage, it’s time to do something about it! Here are my top five strategies for overcoming your health and fitness self-sabotage: 1 If you haven’t already, find a supportive community that connects with your goals.

Join a hiking or running group, find an online weight loss support community or find a gym buddy. It helps to share space with like-minded individuals and have support and accountability.

2 Look at your self-sabotage and identify when and where it is most commonly occurring.

Create a “pre-sabotage plan” to get ahead of it before it occurs. For example, if you find you go home after work and then talk yourself out of going to the gym, start planning to go straight to the gym from work instead of going home first.

As a therapist, author, speaker, coach and former yo-yo dieter, Candice Seti, PsyD., is committed to helping others achieve health and wellness while gaining selfconfidence, stopping self-sabotage and achieving their goals. She maintains a private practice in San Diego, California, where she works one-on-one with individuals, helping them understand their maladaptive behaviors and thought patterns while replacing them with a healthier perspective that allows them to overcome self-sabotage and thrive in their lives. She is the author of “The Self-Sabotage Behavior Workbook” and “Shatter the Yoyo.”

3 Ensure you have realistic plans and goals.

Setting your expectations too high can often lead to self-sabotage. Look at your plans and your goals to make sure they are reasonably attainable. If they are setting you up to have to give too much or setting you up for disappointment, they need to be adjusted to be more doable. In doing so, consider setting small, achievable goals that build on one another instead of setting one larger goal.

For example, set a goal of increasing your mileage time by 30 seconds a month instead of three minutes over the next six months. This allows you opportunities to succeed and celebrate those successes.

4 Consider tracking your food and exercise.

Try tracking your food, exercise and how you feel (I call it a food and mood log). This will help keep you more aware of what you are eating and how much you are working out, but it will also help you connect the dots with how you feel. You may find connections with feeling better when you work out at certain times of day. Or you may find connections to feeling worse after eating certain foods. Tracking can be a great way to help connect the dots.

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The

Powerhouse Vegetable

Beet

APRIL JULY 2021

You Can’t

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2020

Everything you need to know about the power of beets and how they could boost your athletic performance. A U T H O R M O N I C A H A N D 27

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e’ve all heard Dwight Schrute rave about the root vegetable known as beets, but now, athletes and wellness professionals everywhere are raving about the beet’s powers, too. So, maybe beets aren’t just a colorful addition to any salad — they might also help your heart health, athletic stamina and even your workout recovery. Here’s what you need to know.

an Austin functional nutrition therapy practitioner, says. “Physical activity can enhance this conversion, however with age this enzyme does decrease in function.”

The second way is through a conversion of the nitrates in our diet. Where are nitrates found? In all kinds of vegetables, but it is especially dense in beets.

Dolan explains that once nitrates are consumed, they are converted into nitrites by bacteria in the mouth.

These nitrites travel through the digestive system until they are converted into nitric oxide in the small intestine. So, the more nitrates, the more nitric oxide.

However, this association didn’t become a major, sports-related interest until 2007, when Swedish scientists conducted an experiment to see if sodium nitrate supplementation would lower the body’s demand for oxygen for cyclists and triathletes. The finding showed that the test subjects taking the sodium nitrate did indeed have a lower demand for oxygen and had an increased level of nitrites in their blood plasma compared to those who took the placebo using only sodium.

This sparked the interest of an exercise physiologist in England, because the idea that the body’s demand for oxygen, an aspect that was typically known to be fixed, was a bit of a surprise.

Here’s where the beets come in.

Beet Science

It all started in 1998 when three American scientists won the Nobel Prize in Physiology or Medicine for their discovery of how the cardiovascular system reacts to nitric oxide. Nitric oxide, they found, acts as a signaling molecule for the system, a means for the blood vessels to expand and relax. That discovery has led to understanding and potential treatments for diseases and issues related to the vascular system’s reactions like erectile dysfunction and pre-eclampsia during pregnancy.

Why is this important to note for the beets? Well, there are only two main ways in which the body receives nitric oxide. The first is through a natural process in the body.

“The body naturally produces nitric oxide with the conversion of the amino acid L-Arginine with the enzyme nitric oxide synthase,” Shannon Dolan,

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“If you look at it from the basic level here with the fact that nitric oxide improves the body’s ability to carry nutrients in blood throughout the body,” says Yancy Culp, athlete and Active Lifestyle Coach at HumanN, which makes a beet-based pre-workout. “It sounds to me like anybody besides a hemophiliac could benefit from such an improved circulatory system.”

The science is so convincing that pro athletes all over the world have begun harnessing the beet’s power as a pre-workout, and all kinds of individuals use it for blood pressure and overall health. Because of the improvement in blood flow and vessel dilation, blood pressure can be lowered, and overall blood circulation and oxygen delivery can peak. Even AFM’s Monica Brant of our monthly Kick Mo’s Butt series and Olympic athletes use a beet-based pre-workout supplement before each workout.

Beets and Performance

That English physiologist then conducted his own experiment. This time, the subjects consumed either beet juice or blackcurrant juice — beets having some of the highest concentration of nitrates and the blackcurrant acting as the placebo. Each participant then drank their assigned drink for six days. Then, after a 10-day break, the groups would switch to drinking the other drink for another six days. In the end, the findings found that in the last three days of each cycle, the group drinking the beet drink had some impressive results.

For the beet drinkers, their nitrate blood concentration had just about doubled; their systolic blood pressure dropped by an average of six points; the amount of oxygen they consumed dropped by 19%; and when asked to work out until exhaustion, they were able to go for longer.

Since then, there have been all kinds of studies delving deeper into the benefits of beets for athletics and overall health. Now, companies like HumanN, Force Factor and Dynamic Health are utilizing the science supporting the power of beets to create products that aid in a range of wellness issues and athletic performance.

What to Know

There are some interesting tidbits to note if you begin utilizing beet juice or a beet-based wellness product. One is regarding that signature, deep red pigment associated with beets.

“One thing to keep in mind with consumption of beets is there may be a little pinker coloration when you go to the bathroom,” Dolan says. “No need to panic!

Pathways via Which the Human Body Produces Nitric Oxide

<———

NO3-

Oral nitratereducing bacteria

<———

Nitrite (NO2-)

Nitric oxide (NO)

<——————————————————

L-arginine

Dietary nitrate (NO3-)

Nitric oxide synthase (NOS) Requires: Oxygen, NADPH, heme, THB, FAD, FMN, calmodulin/Ca2+

NO + L-citrulline Stomach pH 1.5 to 3.5

LEGEND:

NADPH = Nicotinamide adenine dinucleotide phosphate (reduced) THB = Tetrahydrobiopterin FAD = Flavin adenine dinucleotide FAM = Flavin mononucleotide

IMAGE SCIENTIFIC INFORMATION FROM WWW.CLINICALEDUCATION.ORG.

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IF YOU LOOK AT IT FROM THE BASIC LEVEL HERE WITH THE FACT THAT NITRIC OXIDE IMPROVES THE BODY’S ABILITY TO CARRY NUTRIENTS IN BLOOD THROUGHOUT THE BODY. IT SOUNDS TO ME LIKE ANYBODY BESIDES A HEMOPHILIAC COULD BENEFIT FROM SUCH AN IMPROVED CIRCULATORY SYSTEM.” Due to their powerful pink color, this is completely normal.”

Culp warns that not all beets are created equally when it comes to nitrate concentration. While some companies work to specially grow their beets to ensure the highest possible ratio per beet, the ones you grow in your own backyard may not be as potent. Keep this in mind when browsing products, and make sure you’re getting well-grown beet sources.

Another aspect he says to keep in mind has to do with the initial breaking down of the beet-based nitrates.

Since that first step for nitric oxide conversion goes from nitrate to nitrite through bacteria in the mouth, you might need to be wary of your oral hygiene routine.

“For example, people that overuse mouthwash are constantly killing the bacteria in their mouth,” Culp says. “There’s research that shows that those who do that have lower nitric oxide levels in their bodies than people who don’t overuse mouthwashes.”

Culp says that even antacids can affect the levels of bacteria needed for nitrate conversion.

As someone who takes several different beet products to aid in a range of health topics, Culp says that some beet pre-workout options aren’t like what you’d typically associate with the “pre-workout” category because they’re not packed with caffeine.

“When most people think of pre-workout, they think of something that you really feel in your body — like you’re hovering to the gym, a drone ready to attack the weights,” Culp says. “But this pre-workout is strictly

performance-based. You don’t feel any different — you just are able to go for longer or harder.”

Culp adds that while improved blood circulation helps fuel the body during a workout, it also helps in recovery.

“During recovery, circulation is important to ensure essential amino acids make it to the muscles to aid in repair, and blood circulation helps top off glycogen stores in preparation for the next training session or race.”

So, whether you’re looking for a new pre-workout or post-workout aid, beets just might be the miracle root you’re looking for. With a benefit as hefty as improved blood circulation, the possibilities for beets seem endless. afm

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Kate the Chemist: Professor, Science Entertainer and Self-Proclaimed Pyromaniac This UT Professor is blowing up everything you thought you knew about STEM (literally).

AUTHOR MONICA HAND PHOTOGRAPHY DUSTIN MEYER

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he first time Dr. Kate Biberdorf realized that she might really be on to something in the science communication realm was at the beginning of a new school semester. On the first morning of classes, instead of the typical filing in of students for her 8 a.m. chemistry lecture, there was a line of students waiting their turn to take a selfie with her — at 7:50 a.m., before she had even introduced herself or the class.

“I was absolutely gobsmacked,” Biberdorf remembers. “And my TA (that I’ve worked with for years) could not stop laughing at my shocked [and] confused expressions.”

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With book deals, appearances on major shows (like when she breathed fire with Stephen Colbert) and all kinds of speaking gigs under her belt, it’s safe to say that Biberdorf is making some big waves in the field.

It’s no surprise either once you see her bubbly, enthusiastic explanations and demonstrations that light up the room even before the explosions and fire erupt. Her gusto is alluring and her smile is contagious as she walks the crowd, classroom or audience through each experiment.

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The Beginning

How did Biberdorf evolve into this unique and sensational chemistry professor, leader and inspiration for women and girls across all disciplines? To explain it all, one has to start at the beginning, with the little girl growing up in a small town in Michigan.

Even before her first chemistry class, the young Dr. Biberdorf found herself fascinated with the natural wonders of the world. Her parents, both psychologists, fostered and encouraged that curiosity within her and her sister throughout her childhood, even explaining and instilling in them psychology theories of education and learning.

Then, in her sophomore year of high school, she was finally introduced to chemistry.

“My chemistry teacher, Mrs. Kelli Palsrok, was so passionate about the sciences,” Biberdorf says. “She made me fall in love with chemistry.”

In that classroom, her passion for chemistry was ignited in the same way her experiments so often do — with a big, beautiful bang. She knew then that she was going to be a chemist.

She once said in an interview with the National Science Foundation that there was another key moment during her childhood that likewise shaped her love for teaching. In the video, she shares a story of when she was helping her sister with her homework. Seeing the confidence that a “light-bulb moment” can foster in someone, it became one of the driving forces for pursuing a career as a teacher.

So, she set off to study chemistry all the way through to completing a Ph.D. at the University of Texas at Austin where she then received an associate professorship. Armed with a fervent passion for science and an understanding of educational psychology through her parents, Biberdorf quickly began making her mark.

The Technique

In the classroom, Biberdorf utilizes several education theories, the first being the VARK model of learning. This is the idea that there are four main types of learners: visual, aural, readers and kinesthetic.

Each student is a different kind of learner and grasps concepts easier when taught in that specific style.

“I do my best to make sure that I’m always presenting the material in all four manners,” Biberdorf explains. “I offer textbook readings for my reader learners, lengthy explanations in lecture for my aural learners and then the big experiments are for my visual/kinesthetic learners.”

This across-the-board style of teaching doesn’t go unnoticed. Kristin Bova, a former student of Biberdorf ’s Chemistry II class, says that, although Chemistry I and II were just requirements for her

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degree, she found herself excelling in the class even though it’s supposed to be much more difficult than Chemistry I — a class she says was not her strongest.

“Since I was able to do so much better in Chemistry II, it made me realize that it wasn’t me, it was just the way the other teacher taught,” Bova says.

Then, Biberdorf ’s signature explosions and firebreathing come in as a response to William James’ theory of emotional memory. This is the idea that, when there is an emotional response, it becomes easier and more likely for the brain to create that experience as a memory.

“Therefore, if my students respond to a giant fireball emotionally, then I have about 60 seconds [after] to teach them a new chemistry topic,” Biberdorf says.

“Plus, who doesn’t like to breathe fire? It’s just more fun to teach this way.”

Wendy Williams Show and The Late Night Show with Stephen Colbert wanting in on the STEM action.

All the while, she was perfecting her art — and her teaching performance truly is an art.

What’s Next

With the close of her seven-book deal with Penguin Random House that included the fiction series “Kate the Chemist” and the two at-home experiment recipe books, Biberdorf already has another book on the way.

Titled “It’s Elemental,” the book comes as her first adult non-fiction book that walks you through the chemistry of everyday life.

Biberdorf says she also has some super exciting projects in the works, but her dream gig looks a little different.

“My dream job would be to have a huge science show in Vegas, where families could go out in the evening (and maybe learn a few things along the way),” Biberdorf says. “I’m obsessed with the theatrics of the Vegas shows, and I think we could do something really spectacular with fire-throwing and liquid nitrogen explosions!” afm

The Growing Fame

Although Biberdorf thought she’d only be a professor, about seven years ago a colleague asked her to help him with a brief segment on the variety show We Are Austin. That was the first domino that started the rapid succession of TV segments that led to her career as a public figure and a leader in STEM outreach.

That first segment went so well that the show kept asking her back until pretty soon she was a frequent guest there and at several other stations in Austin and around Texas. That’s when she landed a partnership with Amy Poehler’s Smart Girls, which led to the likes of NBC Nightly News, The Kelly Clarkson Show, The

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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.

WELLNESS AUTHOR

AFM Team

TIPS FOR A HEALTHY SMILE n Follow these steps to take charge of your dental health and have a healthy, happy smile.

M

oving through the motions of our daily routines, some of us might be better than others at completing all the tasks needed for our overall health.

Daily H2O intake? Achieved.

Workout? Completed. Flossing?

Wait a second.

It can be easy to skip over activities like flossing or tongue scraping, but prioritizing dental health should be just as important as your physical, emotional and mental health. Here are a few ways to keep your dental hygiene in check.

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Tell Junk Food to Hit the Road

While this may be the first tip you see in most articles on dental hygiene, we’re repeating it here for optimal impact. Most of your dental health can be managed with routine practices and products, but none of that matters if a diet is full of sticky sweets, processed products and acidic beverages. Excess sugar and unhealthy practices (i.e. smoking) can lead to cavities, which are permanently damaged areas of the tooth’s surface, and can develop into small holes, according to Mayo Clinic. If left untreated, these cavities can lead to infection, tooth decay inside the tooth and even tooth loss.

Be Flossy

This is a sign to make flossing part of your everyday dental hygiene routine! Nope, that doesn’t mean once a week or whenever you remember — every. Day. According to Medical News Today, flossing works to remove plaque and bacteria from hard-to-reach places where typical toothbrush bristles are unable to access. And, if left unflossed and untreated, plaque and tartar buildup can lead to gingivitis, periodontitis, tooth loss and other issues. Plus, flossing daily is recommended by the American Dental Association.

your routine, twice a day. Thank us later.

Opt for an Electric Toothbrush

Some electric toothbrushes can be pricey, but they’re worth it when it comes to improving your dental health. Electric toothbrushes have even been scientifically proven to be more effective at cleaning the teeth and gums than a manual toothbrush. However, while vibrating toothbrushes are beneficial, it is the oscillating feature of an electric toothbrush that makes it effective at cleaning.

Visit the Doctor (Every Six Months)

This may be another obvious point, however, according to the American Dental Association, in 2014 one out of five adults had not visited a dentist in recent years. Additionally, only about half of Americans actually visit the dentist twice a year (which is the recommended frequency). If you

Teeth Health Tips • Drink more H2O. • Replace your toothbrush every three to four months.

• Opt for sugar-free gum.

• Make mouthwash part of your routine, too.

• Drink tea instead of sodas.

• Include vitamins and minerals in your diet.

• Opt for a (reusable) straw.

• Brush your teeth properly (two minutes).

haven’t paid a visit to your local dentist in a while, it’s time to book your next checkup and cleaning as soon as possible.

Avoid having to get a filling or root canal by following these simple steps for better dental health, and your smile (and dentist) will thank you! afm

Don’t Forget to Brush/ Scrape Your Tongue

Similar to flossing, this necessary activity is also neglected by many. Over time, the tongue builds up bacteria, both from the body and from what is consumed.

If unattended, this bacteria build up can lead to oral thrush (a yeast infection), gum disease and other issues — including bad breath.

For optimal tongue health, make tongue brushing/scraping part of

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WELLNESS AUTHOR

Aja Webber

FEELING THE WEIGHT n Weighted blankets have been gaining popularity — but why? Here, we’ll take a look at why this new, cozy product is sweeping the bedtime market and how it could be your sleeping game-changer.

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ith the COVID-19 pandemic keeping us in isolation for the majority of our daily lives, physical touch may feel like something of the past. Although the vaccine has made it easier to go out with friends and family, physical closeness still poses a risk. Weighted blankets may be just the thing we need in this time of isolation.

2020’s global events have left the world with something more than a new virus: anxiety. The feelings of fear and isolation that followed the rise of COVID-19 have had an extreme effect on the mental health of U.S. citizens.

According to a study by the Kaiser Family Foundation (KFF), the rates of anxiety and depression have significantly increased since

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the beginning of the pandemic.

In the months leading up to the pandemic, the rate of depression and anxiety sufferers was about one in 10 adults. However, after the pandemic went into effect, those numbers rose significantly to four in 10 adults that suffer from mental health conditions.

Many of the test subjects reported having trouble sleeping and eating, an increase in substance abuse and worsening of preexisting chronic conditions due to isolation and job loss.

Keely Ventress, a student, says that being forced into isolation at her school for the past two semesters has only worsened her insomnia and anxiety. Ventress decided to invest in a weighted blanket and fell in love with it.

“I feel like using my weighted blanket helps a lot with my mental

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health because it kind of helps me put my anxiety at bay when it’s time to relax.”

Although understated, the benefits of sensory stimulation that comes from hugs, cuddles and overall intimacy is hugely important. These sensations allow the brain to produce a certain chemical called oxytocin — aka the love hormone. Oxytocin occurs naturally, but with the unusual circumstances that came from the pandemic, our brains may not be producing as much of it as we need. This imbalance can lead to an increase in feelings such as anxiety, depression and loneliness.

Over the last few years, many brands have created a variety of weighted blankets to fit a variety of comfort needs. Size and weight are both taken into consideration upon the creation of these blankets,

as they are designed to reduce physical and mental stress on the body.

According to Penn Medicine, weighted blankets are utilized as ‘pressure therapy’ — a calminducing amount of pressure on your entire body, similar to the feeling of being hugged, swaddled, stroked or held. The right size and weight of a weighted blanket depend on the person’s needs.”

Additionally, according to Hush, a popular weighted blanket brand, this simulation triggers the release of neurotransmitters that act to decrease over-arousal and anxiety.

Deep pressure therapy also aids in the release of both serotonin and dopamine, which are widely known to elevate mood.

While weighted blankets are great for reducing stress and helping with insomnia, there

are also more hidden benefits to the product. Weighted blankets have been shown to help people with autism as well as sensory-processing disorders.

Many children and adults with autism also suffer from hyper or hyposensitivity which is a disorder that makes you more or less sensitive to things like noise, light and touch.

People with hypersensitivity tend to shy away from hugs with people, especially strangers, as it can be overwhelming. On the other hand, people with hyposensitivity also tend to crave physical touch more often than not. Hush explains that medical therapists tend to recommend weighted blankets to people with autism and sensory disorders due to their ability to benefit both those with hypo- and hypersensitivity.

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Weighted blankets have even been found to improve certain physical conditions such as fibromyalgia and restless sleep syndrome. Fibromyalgia causes increased sensitivity and pain in various parts of the body. One of the recommendations for people with fibromyalgia is to apply mild, steady pressure to the 18 pain points located around the body. To do this by yourself with your own hands would be pretty difficult, which is why a weighted blanket can help. The weighted blanket will allow you to put pressure on all the pain points at once while ensuring you feel comforted and relaxed.

Mayo Clinic describes restless leg syndrome as “a condition that causes an uncontrollable urge to move your legs, usually because of an uncomfortable sensation. It typically happens in the evening or nighttime hours when you’re sitting or lying down. Moving eases the unpleasant feeling temporarily.”

The problem with restless leg syndrome is that it typically begins in the evening when you are lying down and getting ready to go to bed. Often the discomfort only subsides when you begin to get up and move around, which leads to poor sleep. Weighted blankets are known for their ability to distribute weight evenly throughout your body, which may help reduce RLS symptoms.

While weighted blankets may not be a cure-all, they can surely help those who struggle to catch all the Zzz’s they need. From easing a restless leg to satisfying the craving for closeness, a weighted blanket may be the anxietyreducing hug one needs to ease into sleep — and stay asleep. afm

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

WELLNESS AUTHOR

Mike de Lota, M.D.

UNDERSTANDING HASHIMOTO’S THYROIDITIS n What you need to know about this common autoimmune condition.

A

pproximately 20 million Americans have some form of thyroid disease and, of those, 60% are unaware of their condition. In my years of medical practice, on any given week, I will encounter several such individuals. Just this week, a 42-year-old woman came into my office complaining of low energy, weight gain and feeling cold “even when everyone else around me is hot!” She is frustrated with her lack of weight loss despite having increased her exercise intensity and starting a low carb, portion control diet.

And, other than her family history of autoimmune disease, she is otherwise healthy without other medical issues. Her story is common and her frustration shared by many, and it all stems from her thyroid.

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Small Gland, Large Impact The thyroid is a small, butterflyshaped gland located in the front of the neck that usually cannot be felt with our hands. It secretes thyroid hormones which play a vital role in nearly every organ system of our bodies like development of the brain and nervous system, regulation of mood, energy levels, temperature, metabolism and weight change, hair, skin and nail growth, digestion and heart rate. Generate too little of it (i.e. hypothyroidism), and your body feels “slower” than usual, causing slow heart rate, tiredness, depression and constipation.

Hypothyroidism can also cause a slow metabolism, which leads to weight gain. Generate too much (i.e. hyperthyroidism) and the pendulum swings in the other direction, making your body function “faster,” causing rapid

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heart rate, anxiousness and jitters, diarrhea and a faster metabolism, leading to weight loss.

Hashimoto’s Thyroiditis: How it works and how it feels

While the vast majority of Americans have a normal functioning thyroid gland, as noted earlier, approximately 20 million Americans have some form of thyroid disease. Hashimoto’s Thyroiditis is one such thyroid

disease in which the thyroid gland becomes inflamed, and it is the most common cause of thyroid inflammation in iodinesufficient parts of the world, like the United States. Hashimoto’s is classified as an autoimmune condition in which the body develops antibodies that attack the thyroid gland (Thyroid Peroxidase Antibodies) and gradually break it down. While many people may not feel symptoms at first, over time the thyroid begins to

produce insufficient levels of hormone leading to a variety of hypothyroidism symptoms such as fatigue, weight gain, frequently feeling cold, constipation, joint and muscle pain, dry and thinning hair, and in women, heavier periods or other period changes, as well as difficulty getting pregnant.

Occasionally, people can present with an enlarged thyroid gland, called goiter, which can create a feeling of fullness in the throat and difficulty swallowing but is usually

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not painful.

While it’s unclear why the body develops Thyroid Peroxidase Antibodies, several risk factors to Hashimoto’s Thyroiditis have been identified. For example, Hashimoto’s is seven times more likely to appear in women than men and often appears between the ages of 40 and 60. It does not exclusively affect older people as it is also the most common cause of hypothyroidism in children.

There also seems to be a genetic

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

n WELLNESS

component, as patients with Hashimoto’s are more likely to report a family or personal history of other autoimmune diseases (diseases where the body develops antibodies that attack its own organs) such as Type 1 diabetes, lupus and rheumatoid arthritis.

Finally, environmental factors such as very little or very high iodine intake, low selenium intake, childhood weight gain and being overweight or obese by age 14 have all been linked with increased Hashimoto’s incidence.

Just What the Doctor Ordered

Doctors typically diagnose Hashimoto’s by taking note of their patients’ histories and listening closely for those telltale hypothyroidism symptoms. In my practice, most Hashimoto’s patients will seek help with new feelings of fatigue that persist throughout the day and are not improved with additional sleep and rest. They will also detail a history of difficulty losing weight despite increased exercise or making dietary improvements.

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Several of my female patients will note changes to their periods — either heavy or occurring at irregular intervals. The physical exam usually shows an increase in weight, slower than baseline heart rate, dry and thinning hair and occasional findings of depression.

The diagnosis is then confirmed by checking blood tests for high levels of Thyroid Stimulating Hormone (TSH) as well as Thyroid Peroxidase Antibody. Occasionally, when the disease is caught early, someone might have the typical lab findings but no symptoms — a condition called Subclinical Hypothyroidism. In these instances, your physician might decide to hold off on medication and monitor this with regular checkups and repeat blood tests in six- or twelve-month intervals.

Since people with Hashimoto’s can no longer produce sufficient thyroid hormone, treatment usually entails taking a daily thyroid hormone replacement called Levothyroxine, a synthetic version of the body’s natural thyroid hormone. Once medication is started, TSH levels are then

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checked every six to eight weeks until balance is achieved to ensure that the medication is working properly. Most patients note that, at the appropriate dose, the effects are almost immediate with the vast majority of symptoms clearing up after just a short period of use.

After that point, doctors routinely recheck symptoms with a physical exam and labs every 6-12 months, adjusting the medication dose as needed.

Although this condition is permanent and medication supplementation is typically lifelong, the prognosis for Hashimoto’s Thyroiditis is very good and, once treated, it does not shorten one’s lifespan nor should it diminish one’s quality of life. So, if you have questions about your thyroid or you feel like you have some of the classic symptoms, you could be one of those millions of Americans who are unaware of a thyroid condition. Let your doctor know and work with them to find the right solution. afm Dr. de Lota is a family medicine physician working at Austin Regional Clinic. He enjoys treating people of all ages and has a passion for preventative care, evidence-based medicine and patient education.

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WELLNESS AUTHOR

Isabel Meijering

EVERYTHING YOU NEED TO KNOW ABOUT CUPPING THERAPY n This month, local acupuncturist Isabel Meijering answers all of your cupping questions from pain to color and frequency.

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f you’ve been curious about this wellness modality, you’ve come to the right place. Cupping is a great modality for both chronic pain and anxiety. No matter what kind of cup you choose to use (and there are many), each one will pull up on hundreds of nerve endings, creating a sedating effect on your nervous system.

When you think about muscles and nerves alike, they really only do two things: muscles can tighten or loosen, while nerves can be more stimulated or less stimulated.

So, when muscles are having a difficult time loosening on their own through stretching or other techniques, a better approach might include adding tension by applying a cup with negative pressure over the affected muscle group. In this way, you loosen by tightening. At this point, the muscles are aware of the great deal of tension and stagnation they have been holding. It’s as if your muscles have an “ah-ha” moment. This practice of loosening by tightening is deeply rooted in yin and yang theory; you cannot have one without the other and they exist together.

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What is cupping?

All kinds of waste can get stuck in our muscles and fascia layers, including toxins from air pollution, food and chemicals as well as hormones, processed sugar and other parts of food our bodies were never meant to process and digest. The cups increase blood flow by stimulating the capillary vessels and creating a suction that allows for the toxins listed above to be brought to the surface and processed through the lymphatic system. Cupping improves circulation and movement of the lymphatic system and dramatically improves metabolic processes, which keeps improving with each subsequent treatment and is wonderful for muscle recovery. Our nervous system, specifically, is impacted

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What do the purple marks mean?

greatly when the cups are used along the paraspinal and sympathetic nerves by the spine. In acupuncture theory, these nerves are located near the back’s Shu points, and stimulation of this region leads to a powerful, sedating effect on the autonomic nervous system and the organs under its jurisdiction.

Although an injury can appear to be healing on the outside (as in there is no more bruising or bleeding, but there are scars, and function is at least partially restored), there is a lot going on under the surface.

Many people have seen cup marks before on a friend, the internet or Michael Phelps at the 2012 Olympics and thought, “Wow, those marks look dark and painful!”

Dark purple color is a sign of underlying stagnation.

What am I talking about when I say “stagnation?”

When someone is injured, the body’s inflammation cascade begins, new blood rushes to the scene and, if the skin is cut, you see stagnated blood in the form of clotting (otherwise known as a scab) start to form. As one begins to heal from injury, a majority of the inflammation decreases, and you return to your baseline level of range and function. However, remnants of that stagnation can stay in the muscle, joint or tendon affected.

Have you ever had limited range of motion for months after an injury? For many, the answer will be yes.

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

n WELLNESS Depending on the severity of the event, your healing timeline will vary. Have you ever felt that, although the rest of you is back to normal, the affected area seems to be “sticky” or “does not move quite right?” This is one way you experience stagnation left over at an injury site. Using cups on the area to stretch the connective tissue involved allows for increased range of motion and even pulls out deep-rooted blood stagnation.

I know, it sounds too simple to be true. I have found that sometimes the greatest solutions lie in the simplest of theories. If you have some stagnation in your system, why not pull it out? If the pain or discomfort you are experiencing is not caused by an injury, that is when we would look at diet and lifestyle. For example, you can stagnate blood by being in one position too long (like sitting or working on the computer). You can also have stagnation due to emotions or the countless pollutants we are exposed to each day. Cupping will help drain these toxins into your lymph system and give your body the reset it needs.

release. If you are in pain, I will adjust the cups to a level of suction where you feel good. The cups feel most intense when they are first put on and, for the first couple of minutes, your body will adjust to them — and then you may even forget some cups are there!

On occasion, some feel some of the cups throughout the entire treatment, and how the cups feel vary greatly based on your constitution, what we are working on and your pain threshold. After the initial session, you might notice a difference in your body and, the more sessions you have, the more your body will be accepting of the cups and the deeper the sessions will become.

For this article, I focused on chronic pain and anxiety; however, the benefits of cupping are seemingly endless. Cupping works for cellulite reduction, wrinkle prevention and reduction, chronic pain, carpal tunnel, some headaches, acne, digestive disturbances, relaxation, joint pathologies, postural alignment, relieving emotional strain, plantar fasciitis and so much more. Of course, there are some contraindications including, but not limited to, the first trimester of pregnancy, untreated high blood pressure, open sores or wounds, lymph-related cancer, acute injury (within 72 hours) and patients on blood thinners. Always consult your health care practitioner before starting a new modality.

Does cupping hurt?

For most of my patients, cupping feels somewhere between highly pleasurable to mildly uncomfortable.

I never want the cupping I provide for someone to be painful. We are trying to get your body to relax and

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How long does treatment take?

Isabel Meijering is an acupuncturist in Austin, Texas, and is the owner of Admiring You Wellness. She has a B.S. in biomedical sciences with a minor in psychology and has a deep love for both eastern and western medicine, which started with her introduction to yoga and grew from there. While achieving her Master’s in acupuncture with a specialization in Chinese herbal medicine at AOMA, Isabel became a certified Tuina practitioner through the American Organization for Bodywork Therapies of Asia (AOBTA) with a specialization in cupping therapy through International Cupping Therapy Association (ICTA). Meijering primarily focuses on pain management, as well as other sources of pain. Her goal is to get patients functioning in their lives the way they have always wanted to or have not been able to because of pain. Isabel is currently working on her Doctorate in Acupuncture and Chinese Medicine through Pacific College of Health and Science.

When dealing with chronic pain, it’s important to note that it is usually considered to be pain lasting longer than six weeks. That is all. How many of you have had pain for longer than six weeks? Welcome to the chronic pain statistic — how are you going to start addressing this? Since cupping has such a wide range of therapeutic actions, it would be a wonderful addition to your health routine.

For chronic pain patients, it is important to have a team of people helping you to achieve your health goals. Cupping may not fix everything, but it can help you. Most of my patients report a 50-70% pain decrease a week after each weekly session. Cupping is a beautiful adjunct to chiropractic work, acupuncture, physical therapy, personal training or other forms of mental health treatment. If your only goals are to reset your body, flush your lymphatic system and calm your nervous system, that is great, too. You can find trained cupping therapy practitioners on the International Cupping Therapy Alumni website. Many acupuncturists have training in cupping therapy as well. Cheers to your health and living painlessly! afm

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

FITNESS AUTHOR

Jacqueline Knox

PHOTOGRAPHY

Courtesy of Mike Rodgers

ATHLETE

Spotlight

MIKE RODGERS n His journey from high school football to professional sprinter.

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othing compares to the roar of the crowd in the stadium, as the best of the best speed past during the most anticipated race of a meet. For Mike Rodgers, these 100 meters of glory are his everything.

The 36-year-old professional sprinter has a personal best of 9.85 seconds in the 100-meter dash. This record, which he locked in at the Prefontaine Classic in Eugene, Oregon in 2011, is the 14th all-time best men’s 100-meter in the world.

But this is not where his story begins. Even though he may not have always known it, Rodgers was born to run.

For Rodgers, it all began on the high school football field. A varsity corner and wide receiver at the time for Berkeley High School (which is now McCluer SouthBerkeley High School) in Ferguson, Missouri, Rodgers thought football was the path he wanted to take. But others saw potential in a sport he didn’t even think about.

It was his driver’s education teacher, Rod Staggs, who first introduced Rodgers to track and field. Staggs happened to also be the track coach at Rodgers’ high school. He had seen Rodgers on the football field and

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approached him about coming out for the track team.

At first, Rodgers said no, but a very persistent Coach Staggs kept on asking. Eventually giving in, Rodgers joined the Berkeley track and field team his junior year of high school, competing in the 100-meter, 200-meter, 400-meter, 4x100 relay and 4x400 relay.

“I was getting smoked in the open races in the beginning of the year,” Rodgers says. However, his coach kept encouraging him.“He was like, ‘You have so much potential if you just put forth a little effort.’”

With Coach Staggs’ encouragement in mind, Rodgers began focusing on the open races right before that year’s district track meet. Once he did that, Rodgers excelled in the sport. That year he won the Missouri State Championship in the men’s 100-meter, 200-meter, 400-meter and the 4x400 relay.

After high school, Rodgers briefly attended Iowa State University but soon transferred to a small school in St. Charles, Missouri called Lindenwood University, where his previous high school coach — Coach Staggs — had just gotten a job.

After the transfer, Rodgers joined the track and basketball teams. Rodgers was excelling at both,

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causing the coaches to feud over him missing a basketball game or a track meet. When that happened, Rodgers knew he had to pick between the sports and made a critical career decision. He chose track.

“I never initially went to school just for track,” Rodgers says. “It just ended up being that way because of how the cards fell.”

After a shift in the coaching staff at Lindenwood, Rodgers transferred to Oklahoma Baptist University in Shawnee, Oklahoma. Oklahoma Baptist was Lindenwood’s track and field rival, so Rodgers knew they were good. He also knew that, at the time, they didn’t have very many sprinters. Taking a chance, Rodgers finished his collegiate career at the rival school. Luckily, that chance really paid off.

While training for the 400-meter and 200-meter at Oklahoma Baptist, Rodgers found himself improving as an athlete and asked if he could run the 100-meter at the next meet.

His coach agreed and Rodgers ran the 100-meter at the conference meet that year — a race that Rodgers believes jump-started his career, as he ran the event in 10.07 seconds.

“The sky was the limit after that,” Rodgers exclaims.

“That’s pretty fast for a college guy. I had a lot of people looking out for me after that.”

In 2008, Rodgers got his first look at the Olympics when he competed in the Olympic Trials. He ended up getting 8th, running a 10.01-second 100-meter. After this race, he realized that if he could tweak some things and get a little stronger, then he would make the team when the Olympics rolled around again.

And that he did. In the 2012 Olympic Trials, Rodgers got 4th in the 100-meter with a 9.94-second run, securing his spot on the U.S.A.’s Olympic Team.

However, when Rodgers arrived at the games, he didn’t pass his physical due to a stress fracture in his foot. This injury cost him the chance to compete and, unfortunately, Rodgers was sent home.

In 2016, Rodgers was still struggling with injuries but was selected to compete on the 4x100 relay team.

This was the first time Rodgers would compete in an Olympic stadium. He ran the first leg of the race, passing the baton off to Justin Gatlin. The team crossed the finish line in third place, only to find out they had been disqualified for Rodgers and Gatlin’s handoff, which had occurred before the allotted zone.

“I have just been having tough breaks at the [Olympic] games,” Rodgers says.

In March 2020, the 2020 Summer Olympic Games were officially postponed to an unannounced later date, causing Rodgers to hit another tough break.

When the Olympics were rescheduled, “I was distraught,” Rodgers says. “I didn’t know what to do, to be honest. Track was my everything. It was what I did everyday. I would wake up and go train.”

Throughout the COVID-19 pandemic, Rodgers was lucky, as a lot of his trainers have their own personal gyms and he didn’t have to forgo training. He was able to continue training, but he had to get creative. Since most public tracks were closed, Rodgers would train in parks or garages to keep his strength and mobility up.

“Whatever we could do, we were doing,” he says. “I feel like the extra time prepared me to be better than ever for this year. COVID really changed my perspective and made me appreciate running track.”

The 2020 Olympics have been rescheduled for July 23, 2021, through August 8, 2021. Unfortunately, Rodgers had a tough break at the 2021 Olympic Trials and did not make the 100-meter, but his positive attitude still shines through.

“I’ll be back healthy and better next year,” Rodgers tweets after the semi-final 100-meter race at the Olympic Trials. “Just have to get back to the grind. My achilles and procedure held me back, [so I] was not at my best at this year’s trials, was [still] battling it. [I] gave it a go, but next year I’ll be back!”

In addition to loving the adrenaline aspect that comes hand-in-hand with being a professional sprinter, he shares that he has also learned so much from the sport, especially when it comes to accountability and responsibility.

“You have little kids looking up to you,” Rodgers says.

“You have people’s parents looking up to you. So it is a lot of responsibility once you get on that platform to set an example for the younger generation to become pros or elite like you are.”

When asked if he made the right decision back in college when he had to pick between basketball and track, Rodgers laughs.

“I am short anyway,” he jokes. “The NBA would have been like, ‘You’re too little to play with us.’ I know I made the right decision going with track.” afm

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FITNESS AUTHOR

Jessica Tranchina, DPT, PT

STRENGTH TRAINING VS. HIIT n Want to lose fat, gain strength and still have that afterburn effect? Here’s why strength training may be your new go-to.

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or the past 20 years, HIIT training (high intensity interval training) has taken over as one of the most popular ways to train in the fitness industry. It is fast, tough and trendy, all at the same time.

It’s basically a go-to for workouts and, in some cases, the only way many of us train. Strength training, on the other hand, got a little lost in the shuffle, and we were led to believe that as long as we lifted a few weights in a HIIT class, it was sufficient. Because many of us crave the feeling of utter exhaustion that usually comes from a good HIIT workout, many believe the more we feel that way, the better the workout … but is that the case?

Not to put a COVID-19 spin on everything, but if the pandemic has taught us one thing, it is that it’s OK to slow down. It’s more than OK — actually, it’s necessary.

The sudden halt to our everyday lives back in March of 2020 showed us all that we just do too much. Pre-COVID, the “hustle culture” was alive and well. People scoffed at downtime and we were made to feel guilty about resting.

I don’t know about you but, as of late, people in my circles have been encouraging others to slow down.

It feels like slowness is encouraged in all aspects these days, including exercise. I’ve taken this cue and applied it to my workouts. Instead of my usual high-intensity workouts, I’ve been enjoying slower, more intentional workouts. I began to embrace strength training.

If you are reading this and thinking, “No way am I giving up my HIIT workouts,” that’s fine and dandy, but HIIT can also keep cortisol levels high if you don’t recover from your workouts properly and give yourself enough time to rest between HIIT sessions — not a beneficial scenario for those of us who are already chronically stressed.

Strength training is one of the best ways to permanently change your body composition, increase your overall strength, and improve your bone and joint strength.

Simply, it’s a type of exercise focusing on the use of resistance to build strength and lean muscle mass. Having more muscle mass can improve your basal metabolic rate so you’re burning more calories at rest, which in turn leads to greater weight loss.

High-intensity interval training can be extremely difficult because it takes a lot out of you.

Additionally, this form of exercise may also not be sustainable longterm due to difficulty maintaining the high levels of intensity and interest in each workout. In one study, a small portion of the participants opted out of the program because of disinterest and an overall “lower level of enjoyment’’ in the Tabata group versus in the other groups.

What are some of the lesser known facts about strength training?

1. Strength training helps prevent chronic diseases like heart disease and Type 2 diabetes.

2. Strength training has been

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shown to decrease body fat significantly!

3. Two studies followed subjects paired into three different groups and the results showed that the group incorporating diet with strength training lost 21.1 pounds of fat in a 12-week period. This was comparing a diet group, a diet with cardio group and a diet with strength training group. The strength training group yielded the best results, being 35% higher than the cardio subjects and 44% higher than the diet-only group.

4. Another study showed that strength training even causes an afterburn effect for up to two hours after the workout.

HIIT became popular when a study came out by Dr. Izumi Tabata conducted in 1996. Dr. Tabata conducted the study with elite athletes — half of them pedaled on an ergometer at a moderate intensity (measured as 70% of their VO2 max, a measure of the maximum amount of oxygen your body can use during intense exercise) for 60 minutes. The other half cycled for 20 seconds at an extremely high intensity (170% VO2 max) followed by 10 seconds of rest, for seven or eight rounds, so up to four minutes in total. They also cycled for 30 minutes at 70% VO2 max one day a week. Both groups trained like this five days a week for six weeks, and by the end of the study, the high-intensity group was found to have burned more calories.

The trouble is, however, that the average person can’t even reach 170% VO2 max, so the results of

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

n FITNESS

ULTIMATELY, THE BEST ROUTINE IS THE ONE YOU KNOW YOU’RE GOING TO FOLLOW THROUGH WITH, SO TIE UP THOSE LACES AND GET MOVING!”

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the study cannot be extrapolated to the general public. Most people cannot reach the intensity required to get the benefits from true HIIT. Reaching even 100% of your VO2 max is complete exhaustion. This would be at the point when people can no longer continue. They’re often throwing up and it’s a very hard thing to achieve. While it’s theoretically possible, there aren’t many people who can reach the required intensity. Most people do not have the anaerobic or aerobic capacity to be able to sustain a high

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heart rate long enough to actually sustain the high intensity. What’s being called “HIIT” is often a longwinded cardio class, which is fine, but it’s not actually HIIT. If your HIIT class is 45 minutes long, you may not be engaging in real HIIT because, if you were, you physically wouldn’t be able to do more than three to four minutes.

As duration increases, intensity drops. Therefore, you may very well be doing intervals, but they’re probably not as high intensity as you think.

If you enjoy HIIT, the occasional class is fine, but doing too much can be harmful, especially since many people are far more stressed than they even realize! Adding HIIT as their primary (or only!) exercise option to the mix has the potential to be a disaster.

It could lead to an increased risk of injury, excess cortisol production, burnout, excess fatigue and so on.

That’s not to say that everyone will experience these things as bio-individuality needs to be

considered, but it could be a matter of time for any given individual to experience the adverse effects of a high-intensity-only protocol.

If you haven’t given a strengthbased program a try, you definitely should. Your adrenal glands will thank you!

Ultimately, the best routine is the one you know you’re going to follow through with, so tie up those laces and get moving! afm

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

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

FITNESS AUTHORS

John Howard and John Hospod

LIFE LESSONS FROM TENNIS n Psychologist John Howard shares a few tennis tips and how they can be helpful in life.

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recently started taking lessons with local tennis pro John Hospod, who has been plying his craft in Austin for 25+ years. His wise advice goes beyond tennis and reminds me of important lessons we can all apply to life as a whole. As a therapist and educator, I’m always looking for new, innovative ways to connect to teachings that deepen resilience, focus and mindset. My lessons with Hospod have been a refreshing way to revisit therapy concepts in an athletic setting. His tips have helped me reflect on how I move through life and how to relax more deeply, and they’ve served as a reminder of how sports can be an apt training ground for the game of life. Now, I’d like to share some of Hospod’s tips with you.

1. Stay low — be ready

for anything. Hospod’s guidance is to sink into the game — what therapists might call grounding — to feel your legs under you, drop

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n FITNESS your center of gravity and be ready for whatever may come your way.

In tennis, this body position allows you to move laterally more quickly.

Applied to life, it’s a reminder to keep our legs under us, figuratively, stay connected to our center and be ready to absorb life’s ups and downs with a grounded sense of being. Therapists recommend staying resourced (trying to sleep well, eat well), staying connected to others in healthy relationships and having a plan for when life throws us curveballs.

2. Effortless power. Hospod

says, “Don’t generate the power yourself; just let it come through you.” This technique helps my arm get less sore when I play, but it is also a reminder that we can often do more in life with less effort if we are channeling our focus and energy efficiently. Hospod says to think of the right motion like water through a firehose. By allowing energy to move through us rather than trying to source it all from our own being, we can act more powerfully and get less tired.

This lesson reminds me of how we can allow ourselves to rely on others rather than try to shoulder our burdens alone, which enables our relationships to support and comfort us. The concept could also be applied to a relationship with a higher power, or simply whether we allow ourselves to receive from life and others as we move through our day.

3. Stay loose. I tend to tighten

up when I play. I get nervous trying to perform well, and my body gets stressed trying to accomplish the action. Of course, when I tense up, I play worse, and when I loosen up, I play better and have more fun.

My mind thinks tightening up will

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help me control my body and the shot better, but it has the opposite effect. This is similar to what happens with anxiety: Our mind tells us that controlling things will help us stay out of trouble and accomplish more, but often we just perform worse and create more problems by trying to control ourselves, life and others. “Stay soft,” Hospod says.

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4. Focus on your stroke.

I tend to focus on the outcome of my shots, but Hospod recommends focusing on just having the right stroke. When I am able to, I see how it works, but my mind always seems to wander back to the outcome: the winner I think I can hit, where and how hard. Then, inevitably, I’m back to bad habits in how I move again. I think most of us have this tendency in life

he says helps the body be ready to move in a new way and eventually becomes automatic. I have found this helpful when I get tired and my body doesn’t want to move. In life, we sometimes fail, get tired and fall back on old, automatic patterns that don’t work well. Psychology and neuroscience have shown that many of our thoughts and actions are driven by wired-in programs. A reset, physical or mental, reminds us to prepare for new action and not rely on patterns. By having little “interrupters” in our day that remind us to reset, like hugging a loved one, pausing to quiet our mind and take a few breaths or noticing how we feel emotionally, we can regroup and determine what mindset serves us best moving forward.

— to focus on the outcome more than the process. This advice reminds me of two important tips from psychology: focusing on our process of interaction with others in the moment can improve our relationships, and focusing our mind in the present helps us be resilient with our states and emotions. We sometimes get frustrated when life doesn’t match our goals, but if we can bring

our mind into the present, other options and ways of receiving support can become more visible.

5. Always reset. In tennis,

you often return to the center after each shot so you’re prepared for the next one. The reset is important so that you can be in a good position as the game flows. Hospod also teaches players to reset their bodies between each shot, which

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While lessons with Hospod have helped me get some muchneeded pandemic exercise, his coaching has also helped me feel more connected to myself and how I want to approach life in general. It’s nice to come across a teacher that can support both physical training and an improved mindset. If you’re one of the many new players trying out tennis as a sport for the first time this year, or a seasoned veteran of the game wanting to play smoother and hit the next level, I can recommend Hospod as one of Austin’s tennis treasures. afm John Howard is the CEO of PRESENCE, an integrative wellness center supporting your mental, physical and relationship health.

John Hospod is a seasoned tennis pro offering lessons in the Austin community.

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

FITNESS AUTHOR

Jacqueline Knox

PHOTOGRAPHY

Jessica Oswald

THE MOTIVATION BEHIND MŌTIV n How eight women’s love for their clients built a new boutique fitness brand.

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reaking off of a fitness franchise to create their own, eight women are taking the boutique workout scene by storm.

While their studios have stayed in the same locations as they were when part of the other franchise, the women have rebranded to align with the new idea, purpose and mission behind Mōtiv Fitness.

“I would say it’s all because of the pandemic,” Jenny Lindemann, owner of Mōtiv Fitness’ Austin studio, says. “Before, we were part of a franchise, and we each owned our own individual studio.

Everybody was pretty much just trucking along on our own before

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the pandemic, and there was not a lot of collaboration or interaction amongst the studio owners. When the pandemic hit, we all came together to see how we could work together and navigate something that we had never experienced before.”

Realizing that they all shared the common goal of running a clientfocused fitness studio, these eight women of different ages, cities and backgrounds came together to create Mōtiv Fitness. The women behind Mōtiv are Jennifer Harkins (West University & Tanglewood), Brianne Murphy (Boerne), Jenny Lindemann (Austin), Leslie Nelson (co-owner of Memorial), Gelena Scally (The Woodlands), Haley

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Green (co-owner of Memorial), Megan Hohenberger (Midland) and Andrea O’Connor (Sioux Falls, South Dakota).

A group of eight independently owned studios across the Lone Star State and South Dakota, the brand focuses on the individual client and their unique fitness goals. The Austin studio is located at 809 S Lamar Blvd Suite K, Austin, TX 78704.

“We really wanted a brand that reflected our energy,” Brianne Murphy says. “A brand that is vibrant — that is not focused on weight loss and your appearance, but on being stronger and achieving your goals.”

With methods rooted in pilates, barre and yoga, Mōtiv encourages functional movement. Most of their classes include lower weights, high repetition and

longer movements that all work to increase strength. The classes differ among the studios, but Mōtiv Austin offers cycle, barre, dance cardio and rebound, which is a trampoline class.

Throughout the rebranding process, the group of women worked with Batch Creative, a marketing company that helped them create the name of their company.

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“It was that question that we ask ourselves or we need to be asking ourselves more: What motivates you?” Murphy says. “People come to us for different reasons, and their motives are all different.

It’s about asking our clients those questions. Why are you here? How can we help you achieve that? To keep that motivation front and center, so our clients know why we do this. That’s just all the things

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n FITNESS for us.”

While building this business, the eight women have become closer than ever. Murphy adds that her fellow business owners are now her family since they have been through so much together.

“The thing that just blows me away about this group is we listen to each other and we respect one another,” Lindemann says. “It’s not cliquey or catty. It’s truly unlike anything I’ve ever experienced before. We are all there to lift each other up and we extend grace when one person is having a moment.”

Lindemann, a mother to two daughters and two sons, says she loves how this endeavor has allowed her kids to see their mom accomplish something hard.

“About to be 46, I am the oldest of the group,” Lindemann explains.

“None of us in this group are just out of college or starting out in our careers. It takes courage to start over when you are getting a little bit older. I feel like we are living proof that if you want it, and you persevere and believe in yourself and have faith, extend grace, seek good in others and try to serve others, then you can do anything.”

In May, the group got together in Austin to connect in person.

During that time, they took a photo, which has become the face of their brand and an inspiration to their clients.

“The response from some of our clients here in Austin was incredible when they saw that picture,” Lindemann said. “It was almost like I could feel that they were proud to come to the studio where these women got together and did this. I felt really proud to be able to represent that for them.”

For all eight studios, everything is focused on their clients. As the studios are located all over, each

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has different clientele. Keeping the clients at the forefront of their minds, each of the owners work to cater to their clients’ goals and want to make everyone feel welcome in the studio.

“Come as you are,” Lindemann says. “If your clothes have a hole in them, that’s okay. You don’t need to get dressed up to come to our studio.

We accept you the way you are and we want everyone to feel welcomed, important and without judgment. It doesn’t matter how you identify, how much the outfit you’re wearing is, if you’re good in class or if you have never been to a fitness class. None of that matters because we are here to help you on your individual journey.”

Andrea Sumber, a 44-year-old mom of two, felt this welcoming atmosphere when she first came to the studio.

“They were just really down to earth, welcoming people,” Sumber says. “I hadn’t done spin in years, and they were very patient with me, helping me get my shoes on and such.”

Additionally, the clients are as supportive of the instructors and rest of the staff. Mōtiv Austin instructor Leigh Anne Spencer recalls how encouraging the community was when she came back to teaching after having her son.

“I didn’t feel the most amazing, but the community was so supportive,” Spencer says. “People would show up and they were just so excited to take class and share energy. It was so good for my personal fitness journey post-baby.”

Lindemann comments that when she thinks about the purpose of

her studio and the other seven Mōtiv studios, she thinks of what she can do to help her clients achieve their goals.

“Our studio celebrates our clients and their fitness journey, [which] is so unique to every person,” Lindemann says. “I want to serve them where they need it.”

For Lindemann, this starts with her staff. She strongly believes that Mōtiv cannot serve anyone until her staff is taken care of. She does her best to be a servant leader to her staff so they can in turn serve the Austin community.

“I’m not here because I’ve written a book on fitness,” Lindemann said.

“I’m not here because I’m this super business woman. I’m here just because I want to make people’s lives better. I feel like the reason I am here and maybe the legacy that I have to leave is that I just want to serve others.” afm

COME FLY WITH US ABOVE AUSTIN’S LAKES www.unhookedsports.com 63

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

FITNESS AUTHOR

Sarah Leahy, CPT

THE WHY OF YOUR WORKOUTS n What drives you to complete your 60 minutes of activity every day?

W

hen many of us start on those first shaky steps into the world of fitness, we typically have purely aesthetic goals in mind. We want to lose weight, have firmer bodies and look better in a bathing suit. So much of fitness marketing is geared toward fat loss and how to look your best that we often forget there is so much more to fitness.

Finding your “why” for working out is the key to approaching your workouts and nutrition goals in a healthy, sustainable way. Shifting your mindset from working out for the sake of looking good to working out for the sake of feeling good will change your life.

Is strength your “why?”

Strength training is an important part of any fitness plan, whether it’s bodyweight training, general strength training or powerlifting.

When we train for strength, we’re celebrating what our body is capable of and building upon it, and

JULY 2021

our body composition naturally changes as a result. Stronger bodies are more resilient both inside and outside of the gym and improve our quality of life. Your stamina increases for leisure activities like hiking, biking and kayaking. Day-to-day tasks like unloading groceries and doing yard work become so much easier to manage. A stronger you is a more durable you.

Is confidence your “why?”

Let’s face it — there is almost no feeling in the world like hitting a PR on a lift or increasing reps or weights on something that used to be a struggle. The feeling of elation when you’ve achieved something amazing in the gym just can’t be beat. You worked hard, you improved because of it and you feel accomplished and confident.

The best part? That confidence carries over into your everyday life. You realize what you are capable of if you stay consistent and work hard, and that translates to your life outside of the gym.

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Your body composition will shift with any good fitness and nutrition program, and that confidence that builds when your hard work pays off will have you feeling strong and confident outside of the gym.

Is health your “why?”

Keeping your body active and moving is important at every age and every health level. If you have an injury, arthritis or impingement, avoiding workouts will increase your pain levels and stiffness and lead to more problems later in life. Physical health directly impacts mental health and our ability to live our lives. A focused fitness plan will improve mobility, reduce pain and allow you to

continue to do the things you love. A stronger, well cared for body will have a quicker and less painful post-surgery recovery.

Even for those without health issues, staying active can lower your blood pressure, increase your bone density and increase your metabolism.

Is feeling good your “why?”

So much of what we do in and out of the gym is intertwined.

Our overall health impacts every aspect of our lives, and doing our best to stay strong and healthy is the most effective way to feel good and live our fullest lives. From feeling sluggish all day at work to

not being able to keep up with the grandkids, our everyday lives can feel like we’re just barely making it through. Consistently moving your body and eating well will improve your sleep quality, energy levels and stamina so you can be present and enjoy your life outside of the gym.

Whether you’re just setting your fitness goals or you’re a seasoned gym-goer, taking the time to assess why you work out is a great motivator. On the days you just aren’t sure you want to get that workout in, knowing your why can be that little push you need to lace up those sneakers and get it done. It’s about so much more than looking good — it’s about being

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your best self and building your best life, in the gym and beyond.

afm

Sarah is a Minneapolis transplant in East Austin, a certified personal trainer, awardwinning interior designer and former gym owner.

She offers in-person and online training with an emphasis on strength training and building confidence in and out of the gym. Sarah’s passion for strength extends to your business with a full offering of gym design and business consulting services.

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

FITNESS AUTHOR

Monica Brant

KICK MO’S BUTT

A

at CrossFit Renew

n This month, Brant ventures over to CrossFit Renew for a circuit workout with Coach Sadie.

JULY 2021

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s I traveled to CrossFit Renew, I was curious and excited about this KMB session. It had been a minute since I did a CF workout, and I was excited to put myself to a new test. Also, my 18-year-old goddaughter, Daisa, got to tag along for the workout since she is still working remotely for school and was able to participate with me.

The location was easy to find and, since we had already downed our favorite beet pre-workout, we were ready to jump in the action.

Coach Sadie greeted us and quickly helped us set up the proper seat height on our bikes. We got started on the warmup almost immediately.

This warmup consisted of a handful of exercises that I was familiar with, and I enjoyed how they flowed: 3 rounds: • 10 arch rocks • 3 inchworms • 10 kips (she modified this for those of us who do not regularly do kips) • 10/7 cal bike After the warmup, I was feeling good, warm and ready to move into the 20:00 E2MOM workout.

For those who might not be familiar with the term “E2MOM,” it means “every two minutes on the minute.” If this is your CrossFit workout of the day, then you would perform the specific exercise or pattern for two minutes. Any time that remains after you have finished can be used to rest.

Prior to starting the 20-minute

session, Coach Sadie dedicated some time to modify the “toes to bar” movement and ensured we had the correct form for a “kneesup” method instead. The actual workout did not “look” like much, but I soon realized that looks can be deceiving and geared up.

The following is the outline of the 20-minute set: • 6 “toes to bar,” or, in my case, “knees up to chest” (side note: I can bring my toes to the bar, however, not fast enough to make this the type of movement Coach Sadie wanted it to be, hence the modification).

• 12 seconds for max calorie bike (again, this does not look like much, but once started, I could feel the burn).

Part of this challenge was to excel on the bike and go for the max calorie count. Even though this is s-p-e-l-l-e-d out, it did not register completely in my mind prior to starting the session, and at the end, I felt I could have pushed the bike stronger to incur more calorie burn. Even though Coach Sadie confirmed my calorie count was

typical of female numbers, if given the chance again, I would push for a larger number — this is just the competitor in my blood.

The energy of the co-ed group was pumping, and everyone seemed to have the same attitude about fitness with lots of smiles and sweat!

After the session, I had the chance to do a quick interview with Coach Sadie and loved that she has a long-term passion for CF and teaching proper form, which to me is vital in fitness. It is no secret that many have been injured due to improper or lack of instruction, but with Coach Sadie, this is not an issue.

Ending our fun session, we doubled up for a quick handstand video, and my goddaughter and I felt renewed and energized leaving this well-maintained training facility.

This was a fantastic overall experience and, had I pushed the bike stronger, it may have ended for me with 100% kicked butt!

Next time I encounter the bike and calorie max combo, I will certainly step it up!

Thank you, CrossFit Renew for allowing me, Daisa and the AFM team to join you all for the session! afm

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

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

CALENDAR J U LY 2 0 2 1

Submit your event online at austinfitmagazine.com

Events PHOTO COURTESY OF COURTESY OF PADDLE SMTX.

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

CRYSTAL KAYAK GLOW TOUR San Marcos, TX ALL S UMME R

AL L SUMM ER

JULY 1

J U LY 2 - 3

Crystal Kayak Glow Tour

Esther’s Follies

Eddie Griffin: Live in Austin (Early Show)

While you may have already experienced being out on the water, check out Paddle SMTX for a night time, glow kayak experience! The tour, held on the San Marcos river at night, uses translucent kayaks equipped with underwater LED lights. Experience the beauty of the river at night — perfect for a date or simple, evening outdoor excursion!

JULY 1

Guided Kayak Bat-Watching Tours

If you’ve lived in Austin and never watched the bats fly out from underneath Congress Bridge, experience the ATX staple event on a kayak on Lady Bird Lake! Capital Cruises offers guided kayak bat-watching tours for $30 per person. Offered Thursday through Sunday evenings, these tours typically last 1.5 to 2.5 hours and are a great way to spend time with friends while experiencing Bat City.

JULY 2021

After a hiatus due to the pandemic, Esther’s Follies is back for live, in-person comedy shows! Located off of Austin’s favorite street (6th Street), Esther’s Follies is one of the top comedy experiences in the city, dating back 40 years. The show contains political and pop-culture comedy and is casted from Austin’s talented pool of comedians. Tickets are available now!

Head over to Big Laugh Comedy to see comedy star-turned-actor, Eddie Griffin! Griffin began his comedy career in the early 1990s and has been named one of the Top 100 Greatest StandUp Comedians of all time by Comedy Central. Doors will open at 6 p.m. and the show is set to begin at 7 p.m. — tickets available online.

JULY 1

J U LY 3

Austin FC vs. Portland Timbers

Doc’s Drive-In: The Sandlot

Head over to Q2 Stadium near The Domain to watch Austin FC take on the Portland Timbers! Or head over to your favorite local restaurant with a few TVs to catch the game with a few friends and a few brewskis. Let’s go, Austin!

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If you’re looking for a low-key evening, head over to Doc’s Drive-in Theatre for a showing of the ultimate American classic, The Sandlot, which is an early 1990s movie about a group of young baseball players set in the 1960s. Bring some blankets and popcorn, and enjoy a summer night out with the family.

JULY 4

4th of July Celebration

Held at Milburn Park, this familyfriendly, annual event is back to celebrate Independence Day with music, food trucks and, of course, fireworks. The event starts at 5 p.m., so make sure to head out early to secure your spot at the park. Fireworks are set to start at 9:15 p.m. Happy Fourth!

SUMMER SPECIALS

JULY 6

6 Months for $399

Open Mic Comedy Night

Hosted at Wanderlust Wine Co. in collaboration with Gabi M., this open mic comedy night is one you won’t want to miss! If you’re looking to secure a spot, make sure to get there about 30 minutes early. The show is set to be from 8 p.m. to 11 p.m., so bring your friends, have some wine and enjoy your time!

JULY 7

College Day: The Rowing Dock

If you’re a college student, head over to The Rowing Dock on Wednesdays this summer to enjoy 50% off any rental! Choose from stand-up paddle boards, kayaks, canoes and pedal kayaks to enjoy out on the water — just make sure to bring a valid student I.D. to receive the discount!

JULY 17

Randy Rogers Band + Wade Bowen

This is your sign to dust off those cowboy boots and take them for a spin! Head over to the Nutty Brown Amphitheatre to see Randy Rogers Band and Wade Bowen for some country music, beer and boot scootin’! Tickets available online.

JULY 17-18

Body Mind Spirit Expo

Head over to the Palmer Events Center for this year’s Body Mind Spirit Expo!

This year’s event is set to practice social distancing, with sanitizer stations around the facility. Get to see performers, psychics and mediums and learn from some of the best in alternative health.

For more information, visit their website.

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

APP EXCLUSIVE CONTENT!

Download AFM’s brand new app for exclusive content on all things health, wellness, fitness and Austin.

JULY 24

Body Mind Spirit Expo

If you have ever watched late-night reruns of “Whose Line Is it Anyway?” then you’ll enjoy this hilarity-filled evening with comedy legends Colin Mochrie and Brad Sherwood held at the Paramount Theatre. Doors open at 6 p.m. and the show is set to begin at 7 p.m.

APP EXC LUSI V E

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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 2 1

Submit your event online at austinfitmagazine.com

PHOTO COURTESY OF TOO HOT TO HANDLE HALF.

Rides & Races

TOO HOT TO HANDLE HALF JULY J U LY 2

El Chupacabra de San Antonio 5K/10K San Antonio, TX J U LY 3

Wings of Freedom 5K & 10K Houston, TX J U LY 3

Dragon Trails 10K San Antonio, TX

JULY 2021

Dallas, TX | JU LY

10

J U LY 3

Freedom Fighter 5K Tyler, TX

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

J U LY 3

Run, White and Blue 5K Bastrop, TX J U LY 4

Firecracker Flight Virtual Race 5K & 10K Due to COVID-19, some of these rides and races have limited space.

J U LY 4

Run Wild 5K Houston, TX

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J U LY 4

J U LY 2 4

Popsicle Run 4 Miler/3K/1K

Winter In July 5K/10K Benefiting St. Judes

Kyle, TX

J U LY 1 0

San Antonio, TX

Toughest 10K in Texas 5K & 1 Mile Fun Run

J U LY 2 4

J U LY 1 0

J U LY 2 4 - 2 5

CRC Hell’s Half Acre Marathon

Tour de Gap

J U LY 1 0

J U LY 3 1

Too Hot To Handle Half

Brady’s Bridge Super Family Fund Run

Lampasas, TX

Fort Worth, TX

Dallas, TX J U LY 1 0

Peach Pedal Bike Ride Weatherford, TX J U LY 1 7

Cactus n’ Crude MS150 Ride Midland to Lubbock, TX J U LY 1 7

Edragon SA 5K Summer Series (Race 3) San Antonio, TX J U LY 1 7

Stars and Stripes Half Marathon New Braunfels, TX J U LY 1 7

Ultra Expeditions El Fuego 50 Fort Worth, TX J U LY 1 7 - 1 8

Capt’n Karl’s Trail Series: Colorado Bend Bend, TX J U LY 1 8

Hell of the North Texas Ride

Cypress Tris & Trail Fest Cypress, TX

Buffalo Gap, TX

Round Rock, TX J U LY 3 1

Port Aransas Sand Crab 5K/10K Port Aransas, TX

BENEFITS OF INFRARED SAUNAS – Deeply Heats Human Tissue – Improves Immune System

J U LY 3 1

Get Your Rear in Gear 5K Fort Worth, TX

– Releases Built Up Toxins – Boosts Nitric Oxide [Dilates Blood Vessels]

AUGUST AU G U S T 7

Blazin’ Saddle 75 Granbury, TX

– Provides Relaxation + Recovery – Improves Sleep + Overall Health

AU G U S T 1 4

Dragon’s Den Half Marathon 10K & 5K San Antonio, TX AU G U S T 1 4

– Burns Calories + Promotes Faster Cell Regeneration [Anti-Aging]

Hot Trot Half Marathon 10K & 5K Dallas, TX

INFRARED SAUNA DETOXIFICATION IS

AU G U S T 2 9

Wee-Chi-Tah Half Marathon & 10K Wichita Falls, TX

A WELLNESS MODALITY TRENDING FOR ITS MAGNITUDE OF BENEFITS BACKED BY SCIENTIFIC RESEARCH.

Paris, TX J U LY 1 8

Texas Tough 5K, 10K & 10 Mile Helotes, TX

512 -494-48 00

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

INTRODUCING

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

#keepaustinfit

KEEP AUSTIN FIT