Austin Fit Magazine July 2022: The How It Works Issue

THE HOW IT WORKS ISSUE JULY 2022

SWIMMING AND LIVING LIMB-ITLESSLY Genes and Greens

Sea-Saving Swimwear

Insomnia and You

Boring gets left in the dust.

The all-new 2022 Subaru WRX. A 271-horsepower SUBARU BOXER engine with near-instant turbo engine response rockets you ahead. Standard Symmetrical All-Wheel-Drive dials in the grip. Choose a six-speed manual or the rapid-shifting Subaru Performance Transmission. The rally legend for the next generation.

2022 SUBARU

2022 SUBARU

WRX

ASCENT

BASE

PREMIUM

95% of Subaru WRX vehicles sold in the last 10 years are still on the road today, more than Honda Civic Si or Volkswagen GTI. 1 Subaru is a six-time Best Performance Brand winner, according to Kelley Blue Book.2 Subaru has the highest Overall Brand Loyalty in the automotive industry for three years in a row, according to J.D. Power.3

$

339

4

PER MONTH LEASE/ 36 MONTHS/12,000 MILES PER YEAR

$2,405 Down Payment $595 Security Deposit $339 First Month’s Lease Payment $3,339 Total Due at

Lease Signing

NUA-01

Lowest 5-Year Cost to Own in its class for 2021, according to Kelly Blue Book.

96% of Subaru vehicles sold in the last 10 years are still on the road today, more than Honda or Toyota brands.

Subaru has more 2021 IIHS TOP SAFETY PICK+ winners than Honda, Toyota, or Hyundai brands as of August 2021.

$

399

5 PER MONTH LEASE/ 36 MONTHS/12,000 MILES PER YEAR

$3,005 Down Payment $595 Security Deposit $399 First Month’s Lease Payment $3,999 Total Due at

Lease Signing

NCB-12

AUSTIN SUBARU 6

Based on Experian Automotive vehicles in operation vs. total new registrations for MY2012-2021 as of December 2021. 22015-2017, 2020-2022 Kelley Blue Book Brand Image Awards are based on the Brand WatchTM study from Kelley Blue Book. Award calculated among non-luxury shoppers. For more information, visit www.kbb.com. Kelley Blue Book is a registered trademark of Kelley Blue Book Co,. Inc. 3Subaru received the highest score among mass market brands in the J.D. Power 2019-2021 U.S. Automotive Brand Loyalty Studies of customers’ satisfaction with Automotive Brands. Visit jdpower.com/awards. 4MSRP $30,332. This close-ended lease available to well-qualified lessees. Total monthly payments = $12,204. 12k miles per year, additional overage fee of 15¢/mile may apply. Lessee is responsible for all maintenance unless otherwise specified. Additional fees for early termination, payment delinquency, and/or excessive wear and tear may apply. Lessee must provide appropriate auto insurance throughout lease term of 36 months. See Austin Subaru for details. 5MSRP $38,548. This close-ended lease available to well-qualified lessees. Total monthly payments = $13,176. 12k miles per year, additional overage fee of 15¢/mile may apply. Lessee is responsible for all maintenance unless otherwise specified. Additional fees for early termination, payment delinquency, and/or excessive wear and tear may apply. Lessee must provide appropriate auto insurance throughout lease term of 36 months. See Austin Subaru for details. 6 Purchase/lease any new (previously untitled) Subaru & receive a complimentary, factory scheduled maintenance plan for 2 years/24,000 miles (whichever comes first). See Subaru Added Security Maintenance Plan for intervals, coverages, & limitations. Customer must take delivery before 12/31/2022 and reside within the promotional area. See Austin Subaru for program details & eligibility.

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From the Director We are natural-born learners. Even if you don’t think you’re a curious person, we all have a desire for more information; it just comes in different ways.

For me, especially, asking questions was my favorite hobby growing up. You always hear little kids asking, “But why?” again and again, never satisfied with the next explanation. I like to think I took this curiosity and craving for knowledge into adulthood, as many of my friends have affirmed that I do, in fact, ask a lot of questions. But is it all that bad?

When I really think about it, asking questions — wondering why and how things happen — is what makes you a good journalist and writer. If you never wonder about anything, what content could you possibly produce that other people want to read?

Asking questions helps you find answers; that’s a fact.

Sometimes answers fall into your lap, but oftentimes, you have to search for them. This concept of consistent curiosity is what resides in many creatives — writers, artists, musicians, anybody who produces something. To create something is to examine the world around you and not just accept it for what it is but take a step further and ask “why?” or “how?”

I hope this How It Works Issue satiates your cravings for knowledge, especially in the health, wellness and fitness space. In this issue, you’ll learn the difference between hunger and fullness, understand how creating sustainable swimwear works, hear what it’s like being an athlete with a physical disability, discover the science behind reflexology, look into the experience of running a Spartan Race, and more. So much of what we do at Austin Fit is to serve those in these health communities and spaces by providing answers, perspectives or advice for your burning questions.

Questions guide us on our journey through life. So next time you want to ask something, remember you just might find the answer you’re looking for, and if not, you still learned something new.

CURIOSITY MAY HAVE KILLED THE CAT, BUT AT LEAST HE LEARNED SOMETHING NEW.

H

ow often do you consider Google to be your best friend? We ask the internet for advice, we look to online forums for opinions on decisions we might make, and we seek answers from blogs to all our questions, both big and small.

If you’re reading this and deny that you’ve ever looked to the internet for some kind of answer to satiate your craving to know something, you’re probably lying. Everybody has done it at some point — whether it be asking for relationship advice, wondering why alternative milk doesn’t expire as quickly or trying to figure out how to improve your grip strength.

JULY 2022

Keep Austin Fit,

Landry Allred

DIRECTOR OF CONTENT

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C R E AT I V I T Y

Exposure

PHOTOGRAPHER PEYTON EITEL IG: @skyview_atx

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 2022

42

THE GOOD STUFF

BLADES OF STORY

26 THE ART AND SCIENCE

30 SWIMMING AND LIVING

OF BODYBUILDING

JULY 2022

LIMB-ITLESSLY

6

Contents

HIGHLIGHTS

Letter from the Director 4 | Digital Content 8 | Pet of the Month 63 | Ambassador’s Corner 70 | Events 72 | Rides and Races 74

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THE HUNGER GAME

48

INSOMNIA AND YOU

64

FIND YOUR INNER SPARTAN

NUTRITION

Recipe of the Month: Mediterranean Baked Cod 10 Genes and Greens 14 Multivitamins: To Take or Not to Take? 16

LIFESTYLE

WELLNESS

Sea-Saving Swimwear 18 The Transformation of a Lifetime 22 Safety in the Outdoors 24

Water In My Wine Glass 50 The Foot Science Behind Reflexology 52 Hydration, According to a First Responders Expert 54

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FITNESS

The Matter of Overuse 56 The Building Blocks of Movement 60 KMB: Rō Fitness 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

DO I NEED AN ONLINE PERSONAL TRAINER?

NUTRITION

Things to Know about Alcohol and Nutrition

JULY 2022

WELLNESS

The Science Behind Sweating

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FITNESS

Treadmills vs Rowing Machines: Which is the Best for Home Use?

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 | LANDRY ALLRED ART DIRECTOR | BEN CHOMIAK PHOTOGRAPHER | BRIAN FITZSIMMONS MARKETING DIRECTOR | AMANDA BOURESSA CONTRIBUTING WRITERS Krista Large, Kati Epps, Billy Bosco, Whitney Otstott, Liz Harroun, Katerina Cotroneo, Isabel Meijering, Austin Womack, Jessica Tranchina, Mia Barnes, Nick Martinez, Monica Brant, Nikki Zahka INTERNS Aja Webber, Sam Hacker, Dafne Villanueva

GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES lynne@austinfitmagazine.com 512.608.8554 EDITORIAL SUBMISSIONS austinfitmagazine.com/article-submission fitfocus@austinfitmagazine.com EVENT LISTINGS austinfitmagazine.com/events SUBSCRIPTIONS austinfitmagazine.com/subscribe p 512.407.8383 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor.

This publication and all of its contents are copyrighted.

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

PLEASE RECYCLE THIS MAGAZINE

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

NUTRITION AUTHOR

Coach Kati Epps at MyBody GX

J U LY 2 0 2 2

RECIPE OF THE MONTH MEDITERRANEAN BAKED COD INGREDIENTS: 1½ lbs cod (or other white fish like halibut) 1 tsp extra virgin olive oil 1 lemon, juiced and separated 8 oz cherry tomatoes, halved 3 oz pitted olives, halved (I used kalamata olives and green olives) 3 tbsp red onion, minced 5 cloves garlic, minced 1 tbsp fresh thyme leaves or 1½ tsp dry thyme 2 tsp dry oregano 6 cups fresh baby spinach PREPARATION: 1. Preheat the oven to 425 degrees F. 2. Pat the fish dry and season with salt and pepper on both sides. Brush a 9½ x 13-inch baking dish with a little extra virgin olive oil and put the fish in it.

Squeeze ½ lemon juice all over the top of the fish.

3. In a medium mixing bowl, combine the tomatoes, olives, onions, garlic and spices. Add a very small pinch of salt and ground pepper. Add a generous drizzle (about 3 tablespoons extra virgin olive oil) and toss to combine.

4. Pour the tomato and olive mixture over the fish.

Bake in the heated oven for 15 to 20 minutes (this will depend on the thickness of your fish).

5. Remove from the heat and serve over fresh baby spinach.

Serves 6 130.2 calories, 4 carbohydrates, 3 fat, 21 protein

JULY 2022

KATI EPPS

This fish is great served with brown rice, whole-wheat spaghetti or quinoa tabouli (pictured).

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NUTRITION AUTHOR

Krista Large

THE HUNGER GAME n The human appetite can be

complicated, but there are ways to understand your body, from when you’re hungry to full.

I

n our modern culture, we say things like, “I could eat,” or “I can always eat.”

We eat when we’re bored. We go to the fridge when work stalls. We eat when stressed. We have food cravings for crunchy, chewy, salty or sweet things.

On the other hand, some people skip meals. They eat only one meal a day, barely eat anything at all or can fast naturally overnight and well into the next day.

The human appetite is fascinating. I’ve wanted to learn more recently, so I purchased the book “AC: The Power of Appetite Correction” by Dr. Bert Herring to learn about the human drive to eat. In his book, Herring identifies five different types of hunger: somatic, limbic, clock, appetite and mouth.

To dive deeper, somatic hunger is present when you feel your stomach growling and sense physical hunger. Limbic hunger occurs when under stress or when food scarcity is present. Clock hunger is felt as somatic hunger in the body and is part of our biological rhythms, much like our drive to sleep in the evening.

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3 I’m getting close to being full but not quite full.

4 I’m not quite yet full.

5 I’m not hungry and also not full. I’m totally neutral.

6 I can eat, but I’m not hungry.

7 I’m ready to eat, but I’m not angry. I could even wait 30 more minutes to eat.

8 My stomach is growling.

9 I am hangry.

10 I can’t think straight. I feel lightheaded. I need food now!

Ideally, we start eating between seven and eight.

Between these numbers, all food will taste good and digest well, and we are setting ourselves up to most likely to eat an appropriate amount.

On the other hand, ideally, we stop eating at a two or 80% fullness. When we stop here, we feel energized by food and can also digest it well. Because digestion takes time and food travels slowly from the plate to the stomach, we must eat slowly so our body can feel the sensation of a two in real-time with no other food in the digestive pipeline to push us into “stuffed.”

Playing The Hunger Game is both a habit and practice. Eventually, it will become natural, but at first, more attention is necessary (much like driving a car at 16).

To fine-tune your appetite, prioritize foods that grow from the earth and not from a package or factory.

Whole foods are the natural human diet and are easier for our bodies to recognize and digest.

I hope this gives you some insight into the complex world of appetite and offers a simple hunger game solution that you can practice and play. The more you slow down, eat whole natural foods, eat when you’re hungry (somatic hunger) and stop when you are full (at a two), the more you will fine-tune your body’s appestat. afm

This hunger comes from eating on a schedule and explains why we usually eat around similar times each day. Appetite hunger is our internal appestat, or drive to eat. This hunger is present when you know you don’t need to eat, but it’s hard to stop. Mouth hunger is felt as an urge to chew, munch or please the mouth’s desires for things like chewy or crunchy textures.

As you can see, hunger can become more complex than we may initially realize. The way I like to break down hunger and fullness to my nutrition clients is simple and gamified. It’s called “The Hunger Game” — it sounds brutal, but I swear it’s not.

The Hunger Game is a game you play with yourself throughout the day, especially while eating. Hunger and fullness exist on a sale together from zero to 10.

Note the scale below: 0 I’m stuffed, miserable, unbuttoning my pants and/ or eating TUMS. 1 I’m full to the brim.

2 I’m satisfied, content and energized.

Krista Large is a nutritionist, habit coach and online fitness trainer.

Her passion in life is teaching others to dream big and live large, which starts with health. Large is an Ole Miss Rebel and runs her own brand and business based here in Austin. You can learn more about her at livinglargewellness. com.

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

NUTRITION AUTHOR

Kati Epps

GENES AND GREENS

fuel daily bodily functions. From breathing to walking, the human body has a certain energy requirement, which is individual to each person. To understand metabolism and how it works, you can look at it from a genetic perspective.

Each person’s predisposition, or how their genes are inclined to act, tells a story about what the body is likely to do. For example, if your genes say you have a predisposition to having a below-average metabolism, it just means your resting metabolic rate (RMR) is lower than a person with a normal or above-average metabolism.

Resting metabolic rate (RMR) makes up 70% of daily calorie burn for people with a sedentary lifestyle.

RMR is dependent on gender, body composition, size and age. You can influence your resting metabolic rate with nutrition and exercise. If you can manipulate how many calories are burned at rest per day, your body’s overall calorie consumption will determine how quickly body fat can be utilized for energy, resulting in more efficient weight loss.

First, it’s important to know an individual’s RMR. The most accurate way to get that number is to have it tested in a lab. If testing isn’t available, it’s possible

n Nature versus nurture is an ongoing

debate, but did you know your genes have an impact on the way you process food?

G

enetics is the answer to many questions about how a body looks and functions.

Understanding your body’s genetic predisposition gives great insight into how to work with your body to reach your desired goals.

Have you heard people discuss their ability to lose or hold body fat based on their metabolism? This boils down to how their genetics respond to diet and exercise in terms of burning fat.

Your metabolism is made up of the chemical reactions that occur in the body when food is used to

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to estimate that number using your basal metabolic rate information, or BMR. Tools like an InBody scan can give a great estimate for BMR, or you can find equations online to calculate it manually.

Why is your BMR important? It gives the base for how many calories your body burns at rest. This will help determine how many calories to eat based on what’s necessary to sustain your body in its current state. Based on your activity level, less or more calories will be burned each day. From there, you can work with your body to increase the calorie burn at rest to increase your overall daily calorie consumption.

How do we influence our genetic predisposition for metabolic rate?

1. Build Muscle: A single pound of muscle tissue burns three times as much energy as a pound of fat. Fat burns approximately 2 calories per pound, while muscle tissue burns approximately 6 calories per pound. As the body ages, muscle tends to decrease, while fat increases. By adding or maintaining resistance training to your weekly programming, you can increase lean mass, boost your metabolism through an increased RMR, and burn more unwanted body fat.

2. Eat: Ten percent of our daily calorie burn is through digestion. This is referred to as the thermic effect of feeding. By eating at regular intervals, the body regularly burns more calories.

Making sure those meals have protein sources, which burn twice as many calories as fat or carbohydrate, will put you on a fast track to a lean, clean, metabolic machine!

3. Sleep: Disrupted or deprived sleep patterns (especially under six hours per night) interrupt energy stores and appetite-controlling hormones.

This tends to cause more snacking, fat storage and less calorie burning. Getting 7 to 9 hours of sleep helps fully restore the body and hormone balance and allows for muscle building.

4. Reduce Stress: Ohio State University researchers found that women who reported one or more stressors in a 24-hour period later burned 104 fewer calories than non-stressed women in the 7 hours after eating a high-fat meal. This could potentially result in an 11-pound weight gain over the course of a year.

Understanding the correlation between genetics and metabolism gives great insight into how to use body fat for fuel, increase resting metabolic rate and fuel the body for the greatest metabolic output. Depending on your predisposition, taking steps to increase your RMR will help sustain a leaner, healthier physique over time.

Do you know what your genes say about you and your metabolism? afm Coach Kati Epps is the founder of MyBody GX with a background in chemistry from Colorado State University, an ACE-certified personal trainer, health coach and nutrition specialist.

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

NUTRITION AUTHOR

Billy Bosco

MULTIVITAMINS: TO TAKE OR NOT TO TAKE? n Need some supplements? Here is a

A

rundown on multivitamins and how effective they truly are.

JULY 2022

mericans are always looking for shortcuts.

According to a 2013 Gallup poll, 50% of Americans take some type of vitamin supplementation. If you ask most of them what each vitamin and mineral does, they wouldn’t be able to tell you; they just know they “need” it.

As a result, the multivitamin industry is huge and continues to grow. From 2000 to 2017, the sales of vitamins jumped from $17 billion to over $36 billion.

I know healthy individuals who eat a well-balanced diet and still take a multivitamin “as insurance.” Why not, though? If you have the money, you might as well spend it on your own health. But does a multivitamin help as much as people think they do?

Here are some reasons why a multivitamin isn’t everything it’s cracked up to be.

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Origin Of Multivitamins

Special Populations to Consider

So how did it get to the point where almost everyone is taking a multivitamin? In 1912, scientists learned that food contained more than just protein, carbs and fats. Upon this discovery, supplements started appearing on shelves around 1916. These were just individual vitamins and minerals meant to target one condition. It wasn’t until 1941 that Franklin D. Roosevelt created the National Nutrition Conference for Defense. This group recommended Americans take at least six vitamins and two minerals. Finally, the first once-daily multivitamin was created in 1943; the rest is history.

However, there are some groups who may struggle with getting certain vitamins and minerals in and therefore need multivitamins. In these cases, supplementation of a single nutrient may be something to consider. Here are some examples: • Bariatric surgery patients: Overall absorption rate is severely decreased.

• Vegetarians: Fat-soluble vitamins are more prevalent in animal products.

• Vegans: Vitamin B12 is only found in animal products.

• Pregnant women: Folic acid is essential for prenatal development.

• People who work inside for long hours: Because you need vitamin D. • Athletes on a calories-restricted diet: B vitamin requirements will be high and calorie requirements will be low.

• People who have been on antibiotics long-term: Intestine will be damaged.

Cost-Benefit of Multivitamins

You eat food, right? There’s a good chance you get most of your nutrients from the food you already eat.

You’ll be surprised to hear that all these nutrients aren’t that hard to find in everyday food. For example, do you consume dairy, fish, vegetable oil, nuts and greens on a weekly basis? Do you go outside for at least 10 minutes every day? If you answered yes, then you already get plenty of fat-soluble vitamins. All of these foods contain A, D, E and K. Since these vitamins are stored in the body, you’re definitely covered. So this eliminates the need for supplementing your fat-soluble vitamins.

What about your B vitamins? Do you consume fortified cereals, whole grains, starchy veggies, beef, poultry, fish, greens or fruit on a daily basis? If you eat more than one of these food groups above a day, then you’re getting plenty of B vitamins and your risk of a deficiency is incredibly low. Most foods come jampacked with tons of B vitamins — just look at your food labels.

Closing Statement

People are too quick to look for shortcuts in life.

People survived before multivitamins existed and will continue to survive. Before considering buying a multivitamin/mineral supplement, consider these points: 1. Are you even deficient in anything?

2. Are there ingredients that can compete for absorption in it?

3. Are you a special population that can benefit?

My overall opinion is you don’t need a multivitamin/ mineral supplement, even as insurance. In some cases, you may be doing more harm than good. I ask you to check the list of foods above and try to eat these foods on a weekly basis. afm

Competition for Absorption

If you do decide to take multivitamins, it’s good to know that some minerals and vitamins compete for absorption. This reduces the actual amount you take in and end up passing.

For instance, magnesium and calcium are both usually taken in high doses compared to other minerals (several hundred milligrams compared to a few milligrams). If taken, these minerals should be consumed at different times of the day.

It’s also best to maintain the amount of zinc you consume as high doses of zinc have been shown to cause copper deficiencies.

Lastly, fat-soluble vitamins (A, D, E and K) when taken together can compete for absorption with each other. They are also absorbed much better when taken with a meal containing fat.

AFM Ambassador Billy Bosco is an Austin-based personal trainer who sells his own fitness supplements. The world is full of deceptive marketing and fasttrack approaches to health. It’s his mission to cut through this and help everyone become realistically fit.

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

LIFESTYLE AUTHOR

Aja Webber

SEA-SAVING SWIMWEAR sustainable swimwear so your swimsuit doesn’t do more harm than good.

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HOUSE OF ZZ

n Check out this local brand that makes

MARCHELLA PALUMBO

W

ith summer at its peak, oceans are a popular place to cool off — but the swimsuit you wear could be harming the very oceans you’re swimming in. Many swimwear brands use materials that are not biodegradable and can shed pieces of plastic called microfibers into the ocean. According to the International Institution for Conservation of Nature, fast fashion contributes to 30% of oceanic microplastic pollution.

While there are so many great Austin swimwear stores, not all are environmentally conscious. House of ZZ is one of few swimwear brands based in Austin that is dedicated to creating sustainably made swimwear that is both fashionable and functional.

Morgan and Michael Rizzuti are the husband and wife duo who had an idea in 2019 to create a sustainable fashion brand. At the time, Morgan was working at a tax firm while Michael was working in oil and gas, but neither were completely satisfied with their careers.

“We had crazy schedules and never got to see each other — I was kind of unfulfilled; I wanted to go more on the creative route,” Morgan says. “As we started researching things, we came across sustainability in swimwear.

When I learned what could go into a recycled fabric, I thought we should give it a shot.”

Although the Rizzutis had no prior experience with the fashion industry, they decided to dive into the world of sustainable swimwear.

The first step in their new endeavor was to figure out how to design and make the swimsuits.

Since Morgan has a passion for creativity, she decided to take over

the designing process.

“It has been constant learning for me. It’s me who is designing, but the company I work with has a team that helps non-designers make their own samples,” Morgan says. “When we first started, I thought this was an easy way in because this company is allencompassing; we learn as we go, instead of bouncing around between a bunch of different companies.”

After a year and a half of trial and error, the Rizzutis finally figured out their first designs and launched their website in 2020. Luckily, the duo found a trustworthy supplier, Econyl, that explained the swimsuit-making process.

The yarn is made from materials

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that are found in the ocean, such as fishing nets, industrial plastics, recycled carpets and other singleuse plastics. These materials are made from a type of plastic called nylon that can be melted into its original form and then made into another object such as yarn.

Mateusz Zawada, CFO of a slow fashion brand called Starseeds, explains in the Wanderlust Journal that sustainable fabrics are, on average, two and a half to four times more expensive than commonly used fabrics. This could be why sustainable swimwear can be difficult to find.

The Rizzutis experienced the challenge of balancing their lack of experience with the mass of details that go into running a business;

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

WITH BEGONIA

n LIFESTYLE

JULY 2022

MARCHELLA PALUMBO

it would have been easy for them to back out and pursue an easier path. However, the mission was too important to them.

“It comes back to being a total ocean lover. Anytime (I’ve) ever visited a beach, there’s trash everywhere,” Morgan says. “When we found out you could make something new, like a clothing item, out of something that’s already out there, I thought that was so neat. Being able to buy a clothing item made from sustainable things is such an easy thing to do for anyone.”

While House of ZZ has its designs and quality down to a science, they are still working on becoming more size-inclusive.

Although the brand offers sizes ranging from extra small to extra large, the Rizzutis recognize some bodies won’t fit into these sizes.

Morgan remembers hearing from other brands that expanding sizes is expensive, but she didn’t realize the cost until starting her own brand. However, despite the cost,

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WITH BEGONIA

the Rizzutis are not going to stop experimenting with more sizes.

“It takes some work, but swimwear is such an intimate thing, especially for women,” Morgan says. “It’s hard to go out and be confident in this small number, and it’s just (as) important that whoever puts it on, the cut and size feel good. That’s something we’ll have to continue working on, until the end of time.”

With so many options for swimsuits, it’s hard to know where to look when trying to be environmentally conscious. But sustainable swimsuit brands like House of ZZ have got you covered — don’t settle for adding to the oceanic pollution when you can have a sustainable solution. afm

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

LIFESTYLE AUTHOR

Sam Hacker

PHOTOGRAPHY

Courtesy of Neal Bendesky

THE TRANSFORMATION OF A LIFETIME n In 2015, a simple question changed Neal

Bendesky’s life forever, marking the start of his fitness transformation journey.

B

eing asked if you’re Santa Clause can bring up many mixed emotions. For Neal Bendesky, it was his

pivot point.

On October 12, 2015, a young boy innocently mistook 57-yearold Bendesky for Santa Clause.

Bendesky, who had been working out at Orangetheory Fitness, was wearing a 5X red pullover after working out at his home studio in Arizona.

“That instant transformed my life,” Bendesky says. “I’ve never been the same.”

Within the past seven years, Bendesky has shed over 199 pounds. With the help of Orangetheory and keeping his goal in mind to run the Statesman Cap10K, he totally transformed his life and body.

Bendesky first moved to Phoenix for an executive sales position for an indoor football team, with one part of his job consisting of recruiting corporate

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partners. There, he recruited Orangetheory for the team and was surprised as he connected with a community that was dedicated to life transformation.

“I needed a transformation,” Bendesky says. “They motivated me to try.”

Orangetheory is a sciencebacked, technology-tracked workout. They utilize a heart monitor with exercises, which has come in handy with Bendesky because it allows him to be aware of any hereditary heart issues he may be having.

But more than just exercise, Orangetheory also focuses on nutrition, something Bendesky struggled with.

At one point, one of Bendesky’s sons worked at a pizza place.

“I used to go in and have two slices of pizzas and sneak the third one,” Bendesky says. “(My son) came out one day, brought me a salad and goes, ‘Dad, I think it’s time for a salad.’”

Bendesky also chose Orangetheory as the way to lose weight based on how it felt when he walked in.

“They told me, ‘We’re going to get you results, but they’re going to be your results and goal,’” Bendesky says. “So that is a big difference than just walking into a box gym, seeing all these different machines and not being led by a certified trainer.”

At the beginning of Bendesky’s training, someone set a goal in his mind to learn accountability as well as the value of better nutrition.

“I didn’t go on a diet; I didn’t change,” Bendesky says. “Fitness is transformation; I transformed myself.”

Bendesky says he put himself in

before after a position where he wanted to get better so he could live with his sons and family. One way he did this was by aiming to run the Cap10K, the largest 10K race in Texas.

Bendesky dedicated his run to his cousin Greg, who passed away from a sudden heart attack at age 59.

“I used to say to people ‘How many family members died before they were 60 years young?’”

Bendesky says. “On August 2nd, 2016, I (almost died), and my wellness journey saved my life.”

Bendesky says one of the most important things he learned was that transforming your body isn’t necessarily about how much you weigh but more so about how you feel. When he started Orangetheory, his official weight was about 415 pounds, something only he and his trainer knew.

“I was embarrassed to share my weight,” Bendesky says. “But (everyone else) was so encouraging that I kept showing up.”

Then, he participated in an Orangetheory 6-week weight loss challenge with a goal of losing 40

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pounds in 43 days. And he did it, even finishing third place in his Orangetheory studio.

Bendesky says it’s important to stay in touch with what your body is telling you. As you work out and eat healthily, Bendesky emphasizes that you need to listen to your own body and not compare yourself to what others around you may be doing.

“You’re not competing with the person next to you,” Bendesky says. “You’re competing against yourself.”

And as you grow older, Bendesky says you need to continue to listen to your body and understand what it’s saying. While your goal may be to run miles every day, it’s helpful to moderate the type of exercise you’re doing. Consistency and moderation should be at the forefront of your mind.

“Go out and celebrate your life within the limitations for what your body is allowing you to do,” Bendesky says. afm

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

LIFESTYLE AUTHOR

Whitney Otstott

SAFETY IN THE OUTDOORS n Exercising outdoors as a woman can be daunting

when considering all the tragic news headlines, so here are some ways you can stay safe.

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he beauty of Austin’s many parks certainly beckons us to take our exercise outside, soak up the warm weather and enjoy all our city has to offer.

But before heading out for an outdoor jog, women must consider a few additional things: Will the area be lit? Will there be others around? Will it be safe to have AirPods in?

Certainly, all people must take safety precautions, but according to statistics, women are disproportionately more likely to be harassed in some form while exercising outdoors. In a recent Runner’s World survey, a massive 84% of women said they have experienced some kind of harassment while running that left them feeling unsafe. That includes physical actions like groping or being followed or flashed, as well as subtler forms like catcalls,

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honks and lewd comments.

While we cannot eliminate this threat, we can take certain precautions that will make us feel safer when we’re exercising at the park or other outdoor locations.

Regardless of what happens, how it happens or where it happens, it’s never the victim’s fault. Everyone deserves to feel safe, and here are a few ideas on how you can protect yourself on your next outdoor run.

1

Well-Lit and Maintained Parks

If maintenance is needed at a park you frequent, such as overgrown trees, tall grass or insufficient lighting, contact the Austin Parks and Recreation Department. It’s within your rights as a local citizen to ask them to keep those trails safe and maintained; your voice matters.

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2

Have a Pack

As we all know, there’s safety in numbers and it’s a smart idea to run in a group. If you don’t currently have a run group, check out the Austin Runners Club.

They have lots of groups around town, and the list is organized by how far they run and the area of Austin they’re in.

3

Use Your Voice

Know how to shut down a harasser. People who make lewd comments to women thrive on intimidation. Right To Be, an antiharassment movement, suggests that one option is to reclaim your space by telling the harasser how you want their behavior to change, like: “I need you to stop talking to me right now.”

And guys, we know most of you aren’t creeps who harass women.

So here’s how you can help make all women feel safe when you’re out for a run.

1. Make sure you don’t sneak up behind women. Give a friendly verbal warning as you approach: “Passing on your left!”

2. Give a wide berth. If you’re able to keep a distance of about three feet, that’s ideal.

3. Keep conversations respectful.

Refrain from commenting on her appearance, expressing surprise at her pace or saying anything sexual, ever.

While you may think you’re paying her a compliment, these interactions can feel patronizing or threatening.

4

Be Smart With Your Smartphone

Always carry your phone and know its safety features. These vary from phone to phone but on an iPhone 8 or later, you can simultaneously press and hold the right-side button and one of the volume buttons to engage the Emergency SOS feature. After a countdown, the phone will automatically call local authorities as well as send your emergency contacts your current location and updates whenever your location changes.

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Ears (and Eyes) Open

Always be aware of your surroundings. This often means making the decision to not use your AirPods. While it’s annoying to not be able to listen to music or a podcast, attackers look for what they consider to be an “easy victim,” and not being able to

hear them approach gives them an edge.

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Be Prepared

Carry a self-defense device.

Pepper spray is always a popular choice. Oftentimes, just making a lot of noise is all you need to deter an attack. The Birdie Personal Safety Alarm is a great option. When threatened, you can activate Birdie’s loud siren and flashing strobe light to create a diversion.

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Take a Self-Defense Class

It can be quite empowering to take a self-defense class and learn some basic strategies for breaking free from an attacker. The skills taught in these classes are always beneficial for a woman to know. Check out Yelp’s Top 10 SelfDefense Classes in Austin.

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Taking a few extra precautions can statistically lower your chances of being harassed or attacked while exercising outdoors. There’s no way to completely eliminate the threat, unfortunately, but follow these tips and stay aware. Be safe, feel empowered and enjoy the beauty of Austin’s parks! afm Whitney Otstott is the owner of GirlPower Fitness, a private fitness studio in southwest Austin that’s just for women. Whitney has been in the fitness industry for more than 25 years, teaching numerous group fitness formats and offering personal training in a way that helps women get stronger and healthier in a nurturing and empowering environment. Learn more at https:// girlpoweraustin.com/.

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LIFESTYLE AUTHOR

Liz Harroun

THE ART AND SCIENCE OF BODYBUILDING n You’ve seen bodybuilders on TV, but do you know what it truly takes to shape and sculpt your body for the public?

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e are all building (or breaking down) our bodies every day with the choices we make. But for competitive bodybuilders, the process of creating an incredibly muscular and toned body is taken to the next level through rigorous training, a strict diet and the right mindset.

We talked with local bodybuilder, Alyssa Serna, who has been involved with competitive bodybuilding for five years, about what this lifestyle entails and how she stays motivated.

Growing up, Serna remembers her grandmother aspired to be a bodybuilder in the 1960s.

However, Serna didn’t pay much attention and instead focused on playing softball. After her

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college softball career ended, Serna felt purposeless in her workouts and fitness. She enjoyed the challenge of strength training and, remembering her grandmother’s legacy, decided to give bodybuilding a try.

While her roots helped ignite the idea, Serna’s ongoing motivation is her 5-year-old daughter. Serna was stuck in an unhealthy relationship where she was unable to take care of herself, and she wanted to set a better example for her daughter by prioritizing herself instead of the relationship. Committing to her new passion for bodybuilding was critical both in Serna’s endurance through this tough time as well as serving as a role model for her daughter.

“Not only did it set good examples for healthy habits, (but) it also taught (my daughter) that once you set your mind to something, go for it. Don’t let anyone else stop you,” Serna says.

“Having my daughter cheer me on during my posing or check-ins makes me want to tear up every time.”

The Science

Muscle growth is not random.

Interestingly, when we want to get stronger, atrophy and inflammation are a huge part of doing so. One of the most basic and important principles in bodybuilding is called progressive overload. To build muscle mass, you must increase weight, force or repetitions each week within your workouts. Muscles grow stronger to adapt to the increase in stress.

During prep for competition, which usually takes 17 to 21 weeks, workouts and diet are especially rigid. Serna leverages her coach, Justin Mihaly, to disseminate the science to actionable steps in the form of her diet and workout plans, which he provides on a weekly

basis. She starts each day with 30 to 45 minutes of fasted cardio.

Then, she takes her supplements and eats her first meal, consisting of oats, whey protein, strawberries and a whole egg. Her strength training workouts are usually at night. Meal prepping is key, as you eat five to six meals per day in which each component must be weighed out.

The Art

When it comes to longevity, bodybuilding (the protein consumption and synthesis that makes muscle growth possible) is not necessarily conducive to being healthier or living longer.

Bodybuilding has been known to cause hormone dysregulation and amenorrhea in women, which is where some of the art comes in.

It’s important that bodybuilders listen to their bodies so they show up to their competitions feeling good enough to perform and can walk away with their mental and physical health intact.

Especially in the final days leading up to competition, bodybuilding can pose some serious risks. Bodybuilders typically drink large amounts of water in the weeks leading

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up to the competition but then restrict hydration in the final week to dehydrate the body, which increases vascularity so that veins and muscles are more prominent.

This can cause severe dehydration and electrolyte imbalance.

The extreme prep and psychological pressure that comes along with bodybuilding can also cause mental health problems, including anxiety and disordered eating. One study showed that among female competitive bodybuilders, 42% had a history of anorexia, 67% were terrified of becoming fat and 25% had menstrual dysfunction.

“My health is more important than bodybuilding. I’m not going to jeopardize my body and put it through too much stress,” Serna says. “In my past relationship, I was stressed and ended up getting Bell’s palsy on the side of my face.

After that, I put health a priority.

Now, with bodybuilding, I listen to it completely. Whenever I get stressed, my face will sag again a little. That’s when I know I need to change something.”

For the past four years, Serna has maintained a strict diet and extensive training leading up to competitions while also working

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

n LIFESTYLE

A Day in the Life of a Bodybuilder DIET

Meal 1: 45g oats 1 scoop whey protein isolate 100g strawberries 1 whole egg 1 English muffin (on glute and leg days only) Meal 2: 130g lean beef 170g jasmine rice 65g green veggies Meal 3: 140g fish 150g jasmine rice 65g green veggies ½ avocado

ASUN CAPALUNGAN

as a full-time teacher for children with special needs. However, she recently quit teaching so she has more energy for her daughter and bodybuilding. The art of balancing real life with the discipline bodybuilding entails is an ongoing process that Serna feels is worthwhile to prioritize herself and teach her daughter to do the same. afm

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Liz Harroun is a nutritionist and regenerative agriculture expert with a passion for telling stories. When not working on her latest project, you can find her cycling or rock climbing around central Texas. Reach out or see more of her work at lizharroun.com.

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Pre-workout 140g chicken breast 145g jasmine rice 100g pineapple Post-workout 140g chicken breast 130g jasmine rice 1 whole egg ½ avocado During workout 32oz water ¼ cups of Gatorade powder 5g creatine 0.5g pink Himalayan salt

WORKOUT

(3 days on, 1 day off) AM - Fasted cardio, 30 to 45 minutes PM - Strength training (rotates between focus on glutes, legs, upper body and delts)

1/2 OFF 1st MONTH THIS IS WHERE YOU GO ALL OUT You are faster here. You are stronger here. And you get more results here.

Here you have the coaches, community, and group energy coming together to push you forward every class.

With scientifically designed full-body workouts and technology to track your results and prove you’re improving.

25 AUSTIN LOCATIONS Offer valid 7/1/22 - 7/31/22. Offer valid for non-members. Offer valid on retail rates only. Must sign up for Elite or Premier membership to qualify. Requires purchase of OTbeat™ heart rate monitor at full price at POS. Cannot be combined with any other offers. 30-Day Cancellation Policy required. Restrictions apply. Offer void where prohibited by law. See studio for more details.

Orangetheory® and other Orangetheory® marks are registered trademarks of OTF IP Holder, LLC. © Copyright 2022 OTF IP Holder, LLC and its affiliates.

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SWIMMING AND LIV

APRIL JULY 2022

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2020

VING LIMB-ITLESSLY

Check out local Paralympian swimmer Lizzi Smith and how she pursues excellence both in the water and out.

AUTHOR LANDRY ALLRED

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O

navigating the social aspect. She often felt as if she had to “come out” to others as having one hand because she could easily hide her disability.

Throughout school, Smith found herself naturally drawn to sports, claiming it was a way to keep up with others and prove that she didn’t need special accommodations. She craved to be thrown in the mix and denied any help, but many of her teammates and coaches doubted, often trying to make exceptions for her.

Smith only started swimming out of convenience as her older brother also swam, and it was easy for their parents to drop them off at the pool. She soon realized the desire for solitude is what kept her swimming.

“I wasn’t being doubted in the water; if I was, I couldn’t hear it because I’m underwater,” Smith says.

“It was the first place I could, without limitations, see how far I could push my body in what I could achieve in sport.”

Over time, she progressed in swimming, from leading the lane to winning the heat to going to state and eventually nationals. Everything changed when she saw a “Check This Kid Out” on Disney Channel, featuring Paralympian Jessica Long who was training for the 2008 Beijing Paralympics. That summer, 12-year-old Smith was also obsessed with Michael Phelps. She finally saw the opportunity where Olympic swimming and her disability crossed paths.

“I grew up never seeing anyone else with one hand, not in my community and definitely not on TV,” Smith remembers. “So seeing even just one person on TV who had a disability (that) wasn’t even the same as mine sparked a whole dream.”

THE BIRTH OF A PARALYMPIAN

Born and raised in Indiana, Smith grew up with seven other siblings. As she was the second-toyoungest child, her parents were well-versed in raising kids; raising one who had a disability wasn’t any different.

“Having a disability was super normalized in my house,” Smith says. “I have one hand the same way I have blue eyes or brown hair.”

The most challenging part about growing up wasn’t the fact that Smith had a disability but rather

HAVING A DISABILITY WAS SUPER NORMALIZED IN MY HOUSE. I HAVE ONE HAND THE SAME WAY I HAVE BLUE EYES OR BROWN HAIR.”

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PHOTO COURTESY OF LIZZI SMITH

n July 26, 2021, Yufei Zhang took home the silver medal at the postponed 2020 Tokyo Olympics after completing the women’s 100-meter butterfly event in just under 56 seconds. About two months later, Lizzi Smith finished with silver at the postponed 2020 Tokyo Paralympic Games after swimming the women’s 100-meter butterfly S9 event in about a minute and eight seconds. The difference? Only about 13 seconds and one hand.

Smith, who was born without a left forearm because of amniotic band syndrome, is an S9 Paralympian swimmer based in Austin. Despite many people perceiving the Paralympics as a celebration of participation like the Special Olympics, she emphasizes that it’s actually a celebration of eliteness within the context of disability. After all, “para” refers to how it runs parallel to the Olympics.

“Sometimes we get boxed into ‘inspiration’ or ‘participation,’ but the teams are really hard to make,” Smith says. “I have to be the best swimmer in the world with one hand to get to go to these competitions.”

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Starting out, the Paralympics was a foreign concept to Smith and her family. Smith’s dad took her to swim meets — her first one being in 2009. Eventually, she learned about the different classifications. In Paralympics, athletes are put into different classes, similar to wrestling weight classes, so they know who they’ll be competing against. Each classification is categorized based on the different disabilities one might have. In swimming, this ranges from S1 to S10 — one being the most severe disabilities and 10 being the least.

As an S9 athlete, Smith typically competes with other individuals who have one hand or one leg below the knee. Eventually, Smith made her first Paralympic national team in 2013 to compete at World Championships in Montreal. She later went on to win silver and bronze medals in two swimming events at the 2016 Rio de Janeiro Paralympics.

Following Rio, Smith took a year-and-a-half break from the water after feeling burned out and unsure if she wanted to continue competitive swimming. She moved to San Francisco for nine months and worked as a swim instructor, teaching adults how to swim. Then, she left in June of 2017 to go on a 7-month road trip that passed through Austin. The swift formation of her community and the plethora of water-based activities made the city feel like home. She ended up officially moving to Austin in January of 2018.

Eventually, a friend referred Smith to her most recent swim coach, Ian Crocker. She was drawn to his coaching philosophy of emphasizing the person first before their ability to swim.

“After my year-and-a-half break away from the sport, that’s what I need to want to come back and train for Tokyo,” Smith says. “I wanted to know I could train with my heart and not just be signing back up for boot camp.”

PHOTOS COURTESY OF LIZZI SMITH

ONTO THE GAMES

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For this past year, Smith has trained at the Eanes Aquatic Center in Westlake after previously training at Western Hills Athletic Club. Currently, she swims at public pools like Deep Eddy Pool and Garrison Pool in between competitions and national team camps.

When she’s not training, she’s traveling to teach clinics to young swimmers, doing speaking engagements and hosting social media campaigns.

However, training is a huge time commitment as, during peak season, Smith is typically doing 14 training sessions per week with nine swimming sessions. Her training outside the water includes weightlifting, yoga and running. Currently, she only does six swimming sessions per week, lifting twice a week and running on the weekends.

As of 2019, Smith now trains with a prosthetic, as she accumulated the budget for it. For the first time in 22 years, she was able to do a pushup as well as deadlift with two arms. She hopes to get a bionic prosthetic soon, which will allow her to fully move her hand.

In the Paralympics, some sports allow athletes to compete with prosthetics but swimming is not one of them. Fortunately, though she has a swimming prosthetic, she says it actually slows her down because of its dead weight.

Smith says one of her favorite parts about being a Para swimmer is that she finds new ways to fall in love with the sport. During her training sessions, she has the chance to be creative and adapt to exercises.

“Curiosity is the secret to longevity,” Smith says. “I’ll fall in love with the habit of (swimming), then loving waking up at 5:30 and embracing the rush of cold water, then for big meets (falling) in love with how do I change my training model? How do I push my body to something it’s never done before?”

Tapping into creativity as well as collaboration with her teammates and coach helps her stay engaged, constantly trying to solve the puzzle of being an athlete with a disability. From figuring out how to do a jump rope with one hand to strengthening her lats that were never used pre-prosthetic, she’s always learning something new.

MIKE LEWIS

PHOTOS COURTESY OF LIZZI SMITH

THE LIFE OF A PARA SWIMMER

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PERSPECTIVE MATTERS

MIKE LEWIS

While training taps into your creativity as a Paralympian, competitions teach you about perspective. Smith says the way you perceive outcomes of certain competitions depends greatly on the classification. As higher classifications consist of less severe disabilities, these athletes are typically more similar to their able-bodied counterparts. But as you look to the lower classifications, Smith says these athletes’ body systems can be extremely different from able-bodied athletes, making training look a lot different.

“An hour and a half on someone swimming paralyzed will probably feel similar to five hours (of an) ablebodied person working out,” Smith says. “You have to take yourself out of just yourself and what that would mean for you to swim up and down and (consider) what they’re putting their body through to understand the magnitude of how incredible it is.”

Smith shares that hearing other Paralympians’ stories reminds her how resilient the human spirit can be. Though, she clarifies that disabilities aren’t a tragedy, which is one of the biggest misconceptions people typically have.

“Celebrate your body,” Smith emphasizes. “My life isn’t hard, actually. The hardest part has been proving to people I’m capable — that I’m not the story of overcoming. Existing isn’t the story of overcoming.”

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LOOKING FORWARD

Smith and her team just won silver in the 4x100meter freestyle relay at the World Para Swimming Championships at Madeira 2022, and she hopes to compete in the 2024 Paris Paralympics. She also aims to leave a legacy for the future generations of Para swimmers and hopes she can help other swimmers and athletes with disabilities feel represented.

“We need to see people who look like us, who pave the path and give us permission to dream,” Smith says.

As athletes around the world try to see a piece of themselves in Olympians like Michael Phelps, Smith says, even more so, people can relate to every Paralympian story as they represent the triumph of the human spirit and adapting to new challenges — something everyone has experienced. These stories can serve the greater purpose of helping others realize their potential by just giving them the opportunity to see themselves and build upon their dreams.

“It’s crazy to think about other athletes watching me the same way I watched that girl on Disney Channel,” Smith says. “But that’s why we do it. Then, 10 or 15 years from now, maybe some little kid will be saying they saw me in a Gatorade commercial.” afm

WE NEED TO SEE PEOPLE WHO LOOK LIKE US, WHO PAVE THE PATH AND GIVE US PERMISSION TO DREAM.”

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Blades of Story Check out the Austin Blades, a local hockey sled team, and their insight into the sport that allows them to have fun on the ice.

A U T H O R DA F N E V I L L A N U E VA

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COURTESY OF EMILIE HERNANDEZ

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GRANT BLAIR

THERE WERE PRACTICES EVERY SUNDAY, SO MY FRIEND AND I WENT TO TRY IT OUT, AND I INSTANTLY FELL IN LOVE WITH IT.”

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COURTESY OF AUSTIN BLADES

It’s almost like flying, but on ice rather than in the air. It’s all about tossing, turning and pushing to score before the 20-minute mark, which requires subtle and quick movements. The ice is cold and the equipment is heavy, but having two sticks aids in the action necessary for the game. The balance is difficult to achieve, but the essential skills will become second nature with enough practice and learning to stop, brake and turn in enough time. This is the game of sled hockey.

Austin has their own sled hockey team called the Austin Blades, a nonprofit organization entirely run by players, board members and volunteers.

Each player receives a sled, hockey sticks and a one-year membership. The organization’s mission is to encourage physical health, self-confidence, strong family values and a positive and constructive collaborative environment to promote personal growth in all aspects of life.

For Grant Blair, a 17-year-old forward, the team’s mission is not only to provide opportunities for disabled athletes to participate in sports but also to promote sled hockey as a major sport. Blair first heard about Austin Blades while participating in the Miracle League, a baseball league for people with disabilities.

He says he fell in love with the sport when he got onto the ice.

“Someone who ran the league introduced me to it and since I already loved watching hockey, being able to have the chance to actually play it was something I didn’t think I would be able to do,” Blair says. “There were practices every Sunday, so my friend and I went to try it out, and I instantly fell In love with it.”

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Sled hockey is a sitting version of ice hockey for players who cannot play stand-up hockey due to a disability. The sport was established in the 1960s by a group of Swedes who were determined to keep playing hockey despite their physical limitations. In sled hockey, players will propel their sleds with spikes on the ends of two 3-foot-long sticks, pushing themselves and shooting and passing the puck ambidextrously.

The rules for sled hockey are fairly similar to standup hockey. Goalies use the same equipment, but their gloves are modified to have a tighter grip for the stick and sled components. For three 20-minute periods, the game is played on an ice rink with standard-sized nets and pucks.

The Austin Blades has an adult competitive sled hockey team and is gradually incorporating a complete kids sled hockey team. While sled hockey is not as prominent as standing hockey, the team has gained valuable experience and success by competing in numerous tournaments and being recognized by the USA National Disabled Sled Hockey Festival Tournament from 2012 to 2017.

SAMUEL SAMARIPPA

COURTESY OF AUSTIN BLADES

The Blades’ Experience

The team’s typical Sunday practice includes warming up by skating laps around the rink and mindlessly shooting into the net to get reacquainted with the ice. Then, they do drills such as passing and shooting, always finishing with a scrimmage 20 minutes before practice ends.

Austin Blades’ vice president Samuel Samarippa explains that the group’s primary mission is to serve a specific population of underserved individuals who want to join a hockey game. “(The main goal of the team is) to empower physically or developmentally challenged individuals by providing the opportunity to enjoy the sport of ice hockey,” Samarippa says.

Aside from the fact that the team allows physically and developmentally disabled individuals to play hockey, Samarippa says he also joined his daughter on the ice because she was afraid to be alone. Once he was on the ice, he never wanted to leave.

“THE MAIN GOAL OF THE TEAM IS TO EMPOWER PHYSICALLY OR DEVELOPMENTALLY CHALLENGED INDIVIDUALS BY PROVIDING THE OPPORTUNITY TO ENJOY THE SPORT OF ICE HOCKEY.” JULY 2022

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SOMEONE ONCE ASKED ME IF I WAS ABLE TO MAGIC MYSELF BACK INTO PLAYING BASEBALL, WOULD I RATHER PLAY BASEBALL OR SLED HOCKEY? MY ANSWER IS, UNDOUBTEDLY, TO CONTINUE PLAYING SLED HOCKEY.”

SAM STRAIN

COURTESY OF AUSTIN BLADES

“I first heard about sled hockey when I was working out at the wheelchair fitness center back in late 2004,” Samarippa says. “I took my daughter, who also uses a wheelchair, to try out.”

Samarippa, who also plays for the Austin Blades, observes that while camaraderie is one of the best aspects of being a part of the team, it’s also the community built within the team and the commitment to oneself. His introduction to sled hockey is a personal story and testament to his love of the sport.

Another team member Sam Strain is a teenager, like Blair, who wants to leave his mark on the team. The 15-year-old winger’s mission is to become a better player as well as grow and learn with the team.

Strain began playing for the Dallas Sled Stars at the age of 10 to release energy after participating in traditional sports before his Perthes disease diagnosis.

He learned the ins and outs of the sport with the Dallas Sled Stars, and when he moved to Austin, he found the first place where he could continue his love for the sport.

“My family moved to Austin four years ago, and I joined the Austin Blades team,” Strain says. “The Dallas and Austin teams have collaborated for games and practices. We go on trips together and are all still very close friends.”

Strain is hugely dedicated to the sport despite having zero experience with hockey before joining the Blades. Before his diagnosis, Strain mentions that he had experience with baseball and gymnastics, but sled hockey was a whole new experience that made him come to terms with his diagnosis.

Samarippa, Blair and Strain are sled hockey supporters who believe in their team and are determined to play a sport that grants them a second chance to grow as players and people. According to the Austin Blade members, prior hockey experience is not required to join the team. The local team also always accepts donations to help them continue their league and provide an opportunity for everyone to play and find themselves in a sport that creates a place for players to love sled hockey and explore the boundaries of their disabilities.

When reflecting on his diagnosis and time with the Blades, Strain describes his passion and gratitude for the sport.

“I am so thankful that I am able to play sled hockey,” Strain says. “Someone once asked me if I was able to magic myself back into playing baseball, would I rather play baseball or sled hockey? My answer is, undoubtedly, to continue playing sled hockey.” afm

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WELLNESS AUTHOR

Sam Hacker

INSOMNIA AND YOU n Here are the top ways to tell if you’re just having a restless night or actually struggle with insomnia.

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t’s 2 a.m., your brain is wide awake and all you can hear is the ticking of the clock.

According to John Hopkins Medicine, 1 in 3 adults will experience short bursts of insomnia known as acute insomnia, while 1 in 10 will experience chronic insomnia, wherein they have difficulty sleeping at least three nights each week for more than a month.

While there can be many reasons for why you are experiencing insomnia (ranging from stress in daily life to adverse medications to a symptom of another disease), there are ways to know if you are truly suffering from chronic insomnia or if you just need to put down the phone a little earlier in the evening.

Sweet says. “Sleep is crucial for the brain and body to replenish and repair. For most people, 7 to 9 hours is optimal to achieve this.”

Acute insomnia often occurs due to a change in environment, whether it be physical or mental stress, or perhaps being a shift worker with no set schedule.

Ways to combat this include decreasing stress in your life, perhaps through talking with a therapist or changing any medication that may cause insomnia.

Another way to combat insomnia is to avoid or limit how often you take naps. Napping may start out as a way to catch up on sleep, but it can make your body think it’s time for bed, keeping you from sleeping when it’s actually bedtime.

Acute Insomnia

Chronic Insomnia

The Mayo Clinic defines acute insomnia as a shortterm condition that often has a specific cause, such as a big test, an important business presentation or a stressful family situation.

Dr. Charles Sweet, a psychiatrist at the Specialty Clinic in Austin, says stress can play a huge role in insomnia.

“If there are increased stress levels, this can disrupt your sleep-wake cycle and cause insomnia,”

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The National Heart, Lung, and Blood Institute defines chronic insomnia as when you have trouble sleeping more than three nights a week for more than three months, with no sign of any other health issues that may cause insomnia (such as medications).

According to an article written by Dr. Richard J. Schwab from the Division of Sleep Medicine at the University of Pennsylvania, the four most common sleep disorders are as follows:

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• Sleep Apnea: This can be central or obstructive and occurs when you either breathe shallowly throughout the night or stop breathing repeatedly.

It can occur when you have another health issue, like a heart disorder, and may sometimes be a side effect of medication.

• Narcolepsy: This is one of the most commonly known sleep disorders, but many may not know it’s considered a form of insomnia. Narcolepsy occurs when you have excessive daytime sleepiness as well as uncontrollable moments of falling asleep without warning during the day. There may also be temporary, but sudden, moments of muscle weakness.

• Periodic Limb Movement Disorder: Most people are usually unaware they suffer from this because the interruptions to sleep are so short that, though there may be consistent movements, people won’t remember waking up at all. This disorder consists of repeated twitching or kicking while asleep, with a brief moment of waking up at the end before returning to sleep. While it messes with your restful sleep, you may be unaware you’re kicking or twitching during the night.

• Restless Legs Syndrome: If you struggle to

fall asleep because it feels like you have to move your legs, you may be suffering from restless legs syndrome. Sometimes this feeling extends to your arms, but this is less common. Some people may also feel like they have creepy, crawly sensations in their limbs.

When to Visit the Doctor

It can sometimes be hard to tell whether you actually suffer from chronic insomnia or if you’ve just had a couple of stressful weeks. But if your sleepiness is starting to affect your daily activities, it may be time to seek out the advice of a doctor. They will often ask similar questions pertaining to sleep patterns, medical history, any recent changes in your schedule and more.

The next steps may include participating in a sleep study, beginning to take medication such as melatonin or keeping a log to track your sleeping habits.

While insomnia can be a serious concern at times, it can also be managed fairly easily so long as you are aware of what it is and how to go about approaching it.

Examine your life, see if there are any recent upheavals and recognize how your body may react to the things around it. Ultimately, insomnia can be something acknowledged and managed. afm

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

WELLNESS AUTHOR

Katerina Cotroneo

WATER IN MY WINE GLASS n I went sober for a whole year, and here’s what I learned from my alcohol cleanse.

JULY 2022

KATERINA COTRONEO

“I

’ll never drink again. This time, I mean it,” and I really did!

At the end of August 2021, I was getting worse hangovers than before.

That post-college atmosphere where you cannot drink like you used to hit me, and I thought, “I’m done drinking; let’s see how long this lasts.”

As a social gal, I was preparing for peer pressure with phrases such as “I’m on antibiotics” and “I have to work early” to get out drinking. However, after a while, I began just saying, “I’m not drinking, thanks!” and nobody even batted an eye. I realized nobody cared and when I stopped, friends around me also actually started to drink less. It began a ripple effect of switching out ranch waters for rain waters, but not in a negative way.

The physical change was slow and then sudden.

I didn’t realize anything at first, possibly because I wasn’t on this journey to lose weight, but I woke up one morning and it was as if someone let the air out of me.

I hadn’t even realized how swollen (and clearly full of gin) I’d been. I thought I was in shape and boy, was I wrong! I was full of calories, and my body was releasing all the toxicity alcohol does to your inner organs.

It took about three months for my body to reset. I assumed it would take all my discipline to stay dry for an entire 365, but it’s actually simple when you think about the negatives of alcohol like cancer-causing, early menopause, wrinkly skin, migraine triggering

and an essentially swollen body. Waking up feeling great and knowing I’m taking care of my body mentally, physically and emotionally is a great comfort. Not to mention you get better quality of sleep and your wallet says thank you every night, having barely spent a penny.

Try this for yourself. I challenge you to see how far you can go without drinking and see if afterward, you decide to go back or give it up for good. If you go back, I suggest a damp lifestyle — maybe only on weekends or special occasions. That way, your body gets a break and

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You may be thinking, “I need my glass of wine at night; I could never.” I thought the same. But honestly, that glass doesn’t make you feel any better; it just makes it harder to get up in the morning. If you take this journey seriously, you can’t drink but can rather be cheerful about avoiding the awful side effects of alcohol.

I’ve become creative myself by making healthy alternatives for happy hours that even my drinking cohorts are jealous of. I take freshly-pressed juice — often ginger, lemon and pineapple — and mix it with club soda and coconut La Croix to have a refreshing seltzer mocktail full of vitamins. It’s a win-win! I feel like I’m experiencing a drink, and I’m fueling and hydrating my body instead of harming it. If I’m not in the mood to juice, I’ll grab a hydrating stick containing magnesium, pop it in water, stick it in a cocktail glass and call it a day.

You’d never know there’s water in my wine glass and no gin in my spritz. The key is to have fun alongside everyone else and not act like it’s a pity. Going out with friends, I have fun laughing alongside the buddies who get drunk and dance up a storm with the buzzed beauties. Who said sobriety is no fun? It’s absolutely what you make it.

Some people I’ve encouraged to start this “cleanse” even realized they were more dependent on alcohol than they thought, and it was a wake-up call that they may not have discovered until it was too late.

Alcoholism is a serious disease; it’s not a choice, and those of us who drink socially (or did) need to remember that our bodies deserve respect. How hard is it to call it quits? Many folks use alcohol to mask their social anxiety and get drunk so they won’t have to be themselves, and that’s quite sad when you think about it. So the next time you reach for a bottle of tequila, cut yourself a break and see how you feel. afm Katerina Cotroneo is a professional photographer turned lifestyle writer.

Using her marketing background and her talent behind the camera, Katerina tells unique stories through her lens and captures diverse perspectives.

you’re not overdoing it. Sometimes, I wonder if alcohol will be like cigarettes later down the line, something future generations will look at us and wonder how we abused it so carelessly, knowing it caused damage.

This isn’t to say I look down on people who drink consistently. Ignorance is bliss. If I’d never gone on this journey, I would still be loving my Hendrick’s and tonics. Your life is yours; just like with food, everything in moderation is OK. If you look at red wine as you do cake and ice cream, perhaps you’ll treat it more sparingly for your body’s sake.

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

WELLNESS AUTHOR

Dr. Isabel Meijering, DACM, L.Ac

THE FOOT SCIENCE OF REFLEXOLOGY n Ever heard of reflexology? Here is

a rundown on how it works and its health benefits.

D

id you know some of your body parts can represent your entire body?

Reflexology is the use of a body part including the ears, feet, hands and face as a mirror of the body. These body parts are all microsystems, meaning you can treat anything in the body using them. There are different areas on these body parts that correspond to the body’s organs and energetics. By applying pressure to these areas, you are stimulating the body’s peripheral nervous system, which then sends signals to the central nervous system where different parts of the brain are activated and the body will respond accordingly.

Reflexology itself is over 5,000 years old. The first artifacts containing information about reflexology came out of Egypt. It seemed to be a common treatment for certain ailments.

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Similar to acupuncture, reflexology uses some of the same principles. However, reflexology practitioners use their hands instead of needles. The zones of the feet corresponding to different organs and areas of the body are more complex than the location of the meridians on the feet.

It is really fascinating to look at a reflexology chart of the bottoms of the feet and perhaps even more fascinating to have foot reflexology done and notice which areas on the feet are tender or sore.

One of the main benefits of reflexology is increased circulation in the body. Using reflexology gets you out of fight or flight, calming both your nervous system and body. It is a fantastic way to release overall tension in the body and give yourself a nice reset.

People commonly seek

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reflexology today for stress, headaches, vertigo, injuries and PMS. Really, the reasons are endless. It is another modality to have in your toolbox when you feel out of balance.

What personally made a believer out of me was going to a

reflexologist for neck pain. Using my big toe, the therapist was able to check in on the state of my spine and release the tension.

The different joints on your toe correspond to and mirror your cervical, thoracic and lumbar spines. In fact, before he started

working on my toes, I had not told him what brought me there. He was able to guess, correctly, and provide me relief. That intrigued me and, as an acupuncturist, I wanted to learn more.

I learned about magnet reflexology cupping and became easily hooked.

You see, your blood is slightly negatively charged, so when you use powerful magnets, you can influence blood flow easily. Negative magnets are sedating while positive ones are stimulating. Don’t try this at home because refrigerator magnets will not do the trick. These are about 100 gausses in strength. Therapeutic magnets start at about 1,200 gausses in strength. Using these on the feet or hands in specific areas can help lower inflammation (negative magnets) and stimulate new blood flow or stimulate an area that is deficient (positive magnets).

For example, if someone is having an overactive immune response like allergies, you would want to sedate the area of the foot corresponding to the lungs. If someone has an underactive immune response, like they are chronically fatigued or recovering from an illness, you would want to stimulate most areas of their feet. When you do this, the effects are really quick. Patients will leave the table feeling either completely relaxed, in the case of sedation, or with the amount of

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energy that they were needing, in the case of stimulation. Magnets are one simple thing to add to any reflexology treatment.

I would say the best thing to do if you are curious is to give it a try! There are so many incredibly modalities out there that are not widely talked about the way western medicine is. There are so many opportunities for incredible healing and a chance to better understand your body and its symptomology. Anything that happens in your body is your body’s way of telling you something and sending a message. Your body is brilliant and is communicating with you; it is so important to learn how to listen.

Some people shy away from foot reflexology specifically because they are ticklish. Oftentimes, being ticklish is a nervous system response and can go away over time. Especially if you are working with a skilled therapist who is targeting your nervous system, giving you the chance to completely relax and surrender to the experience. All in all, reflexology is a big YES for me! afm Dr. Isabel Meijering is an acupuncturist and life coach in Austin and is the owner of Admiring You Wellness.

She has her doctorate in acupuncture and Chinese herbal medicine and specializes in cupping therapy, pain management, psychoemotional support, menstruation support and allergies. She also has a B.S. in biomedical sciences with a minor in psychology and has a deep love for both eastern and western medicine.

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

WELLNESS AUTHOR

Austin Womack

HYDRATION, ACCORDING TO A FIRST RESPONDERS EXPERT n Check out these tips on how to

stay hydrated this summer from local first responder expert and trainer, Austin Womack.

B

eing a firefighter can be an extremely stressful job. Our brave first responders need to be able to perform at their peak under very physically demanding circumstances.

Therefore, a key performance indicator is hydration level.

As an exercise physiologist with the Austin Fire Department, I spend a lot of time training first responders, so I know a thing or two about how to stay hydrated, even in some of the hottest conditions.

Hydration is critical for both muscle and organ function, and recent studies show that cognitive performance can be diminished even with just a body water loss of 1 to 2%. Additionally, other research and literature suggest that an excess loss of 5% of one’s body weight can decrease someone’s work capacity by approximately 30%.

concentration levels, the body is hydrated. When these concentration levels become unequal, dehydration occurs.

An example of this is if you go on a long run when it’s hot outside so you sweat a ton. You chug 2 to 3 liters of water to try to replenish your fluids, but the problem is when you sweat, you lose water and electrolytes. By replenishing with just water, you only increased the level of water in the body but not electrolytes.

This is actually a very common example of dehydration. It can be frustrating when you experience signs of dehydration even though you’ve been diligent about consuming water. Don’t forget, hydration is about both water AND electrolyte levels in the body.

Real quick, let’s talk about electrolytes. Electrolytes are ions (molecules with a charge), and the major ones are sodium, potassium, chloride, magnesium, calcium, phosphate and bicarbonate. Because ions have a charge, they attract water. Remember that where electrolytes go, water follows. This is why it is important to have an adequate amount of electrolytes in your system.

The key to staying hydrated is to ensure that you are consuming adequate amounts of water and electrolytes before, during and after physical activity, not just when you’ve been sweating or exercising for a while. Make sure you are consuming enough salt in your diet on

What happens when you get dehydrated?

It is important to understand that dehydration occurs in the body at the cellular level. The main elements of hydration, water and electrolytes can be found in three places in the body: inside cells, outside cells and within the bloodstream. The body naturally creates a fluid balance between all three locations through homeostasis, and when all three have equal

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a regular basis. The elements that make up table salt are sodium and chloride, which are two of the most important electrolytes.

If you feel like you haven’t been consuming enough electrolytes through your diet, you can supplement with things like electrolyte tablets or packs as well as sports drinks. The glucose (sugar) in sports drinks helps the body absorb the electrolytes, but you have to be careful because the sugar content can be fairly high. Unless you are doing rigorous physical activity, you probably don’t need all the sugar that comes with these drinks.

consumption. Also, if you work a physically demanding job like our first responders or are exercising frequently, it might be smart to limit the amount of alcohol or caffeine you are ingesting, especially before physical activity.

Overall, staying hydrated is critical to the performance of firefighters, but it is also important to anyone who wants to live a healthy, active life. By ensuring that you’re consuming enough water and electrolytes, you can consistently perform at your job, in workouts or just in everyday life. afm

How do coffee and alcohol affect hydration?

Austin Womack, MS, TSAC-F, is an exercise physiologist with the Austin Fire Department and an active soldier in the US Army Texas National Guard. His coaching career started in 2013 and has taken him all over the country including two seasons in professional baseball with the Kansas City Royals. Before coming to Texas, Austin also spent some time out on the west coast fighting wildfires. Now, he uses his experience and training to help our local first responders live healthier, more fit lives.

These chemicals are diuretics, which means they block the release of antidiuretic hormone (ADH) in the hypothalamus in the brain. ADH controls the fluid balance in the body by signaling to the kidneys when it is time to use the bathroom. When ADH is blocked, the body basically loses control and you have to use the bathroom quickly and frequently. Coffee and alcohol affect hydration because frequently using the bathroom can flush out your electrolytes. So while those chemicals do play a role in dehydration, you can mitigate the risk of dehydration by consuming extra water and electrolytes alongside caffeine/alcohol

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

FITNESS AUTHOR

Jessica Tranchina, PT, DPT

THE MATTER OF OVERUSE n In everyday life, you risk experiencing overuse

injuries. Here are some things to look out for so you can enjoy your work and hobbies.

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hile you may think overuse injuries are more of a concern for the elite athlete who’s putting in hours of training to reach their maximal potential, the average person is actually at the highest risk for experiencing an overuse injury. The reason for this comes down to preparation but also technique and form during exercise.

What is an Overuse Injury?

Overuse injuries occur when a motion is enacted repeatedly, putting too much stress on a specific part of your body. These microtraumas can greatly impact your joints, muscles and sometimes even bones. While often associated with athletics and sports, overuse injuries can also occur on the job or while doing a hobby that requires constant repetition of a particular motion.

Overuse injuries differ from other injuries in that they develop gradually over time. Injuries that happen in a single moment are classified as acute injuries. With overuse injuries, you may initially notice a slight ache or twitch that develops into a slight discomfort. Before too long, this may develop into a deep, severe pain that could sideline you from an activity for a while.

think of stress in a negative context, but there are positive stressors that can be introduced to the body to allow it to grow. In terms of strength gains, the internal process that occurs is called the remodeling process, which involves both the breakdown and buildup of tissue. There is a fine balance between the two, and if a breakdown occurs more rapidly than the buildup, an overuse injury occurs.

Training errors are the most common cause of overuse injuries. These errors involve too quickly an

What Causes Overuse Injuries?

In order for the body to become stronger and more resilient, it must be exposed to stress. Most people

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acceleration of the intensity, duration and/or frequency of the activity. Overuse injuries can also happen in people who are returning to a sport or activity after an injury; when they try to make up for the lost time, they push themselves to achieve the level of participation they were at before the injury, which can actually cause an overuse injury. Proper form and technique are critical in avoiding overuse injuries, as even just slight changes in form may be the cause. It may be helpful to employ a coach to help catch any improper form or

technique early on to prevent an injury.

Other factors include equipment, such as the terrain or training shoe as well as hard versus soft surfaces in training.

What Are the Most Common Overuse Injuries?

You can experience a variety of overuse injuries, but some are more common than others. Here are five body parts that typically experience overuse injuries.

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

n FITNESS 1. FEET AND ANKLES The feet and ankles bear your body’s weight while absorbing impact with every step. Ankle sprains and strains are common, as is Achilles tendinitis. It’s also common to accumulate microtears in the plantar fascia.

Runners often experience Achilles tendinitis. It usually occurs due to improper training.

For instance, if you increase your mileage or initially go faster than your fitness level will allow, you could develop an injury. Having proper footwear and slowly building your training volume and intensity will help prevent these injuries. It’s also important to maintain the proper balance of mobility, stability and strength in your legs and core.

5. SHOULDERS Shoulder injuries are common in tennis players and weightlifters. If the powerful pectoralis muscles (chest muscles) are tight and overtrained, an imbalance can occur with the weaker posterior girdle muscles (rotator cuff muscles), and tendons can become entrapped or pinched causing tendonitis and pain.

2. KNEES Your knees are the stabilizers between your ankles and hips. As large and complex hinge joints, knees do much more than flex and extend. They withstand a lot of impacts and can be prone to tears, fractures, dislocations and more because if there is weakness and immobility in your hips and ankles, then your knees have to compensate and receive more impact than they’re designed to take; this can incur injuries.

Common injuries here include ITB syndrome, patellofemoral pain syndrome, jumper’s knee, meniscus/ACL tears, shin splints, etc.

It’s no fun to be sidelined from doing what you love.

Therefore, listen to your body if it’s trying to tell you something. Don’t push through the pain. Have a coach or licensed therapist take a look at your form, technique and gear to ensure it’s correct. Slowly build your volume and intensity. And if you didn’t catch it in time and you’re injured, seek out your local recovery and treatment center to help expedite your healing and get you back out there doing what you love! afm

3. ARMS AND ELBOWS Arm and elbow injuries are common in both sports and work situations. Baseball, golf and tennis each have frequent overuse injuries of the elbow. Carpal tunnel is most common in the workplace. With the increase in the use of our hands for texting and utilizing our phones, we are seeing more “cell phone elbow,” “selfie elbow” and “swiper’s thumb.”

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. She is the owner of PRIMO Performance and Rehabilitation, which started in Austin in 2010, where her expertise and unique skill set have been established as one of the best in her field. NASM-CPT, ART Certified Provider, CKTP.

4. NECK AND BACK Another common group of overuse injuries is spinal-related, meaning, in the neck and back. With the increase in virtual work and the use of screens and improper, non-ergonomic workplace setups, we are noticing more people with “tech neck” and lower back pain.

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FITNESS AUTHOR

Mia Barnes

THE BUILDING BLOCKS OF MOVEMENT n Working out is a quest to build muscle, but how does it actually work and how do we truly reap the benefits?

W

hat if getting older didn’t have to include losing your mobility and independence? While there are no guarantees, you can do much to stay healthier at any age by building sufficient muscle.

It’s never too late to begin a fitness journey. However, many people get discouraged and quit when they don’t see instantaneous results. Knowing what to expect helps you stick to your routine for the long haul, reaping the benefits.

So how long does it take to build muscle? Here are the factors influencing your journey.

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The Science Behind Building Muscle

Though there’s some truth to the saying “no pain, no gain,” your workouts should leave you energized, not drained. When muscles undergo a rigorous strength-training bout, they experience microscopic traumas to their fibers. This injury prompts a biochemical reaction, activating nearby cells to fuse fibers and make them hardier, preventing future damage. As a result, you become stronger.

The older you are, the longer this repair process takes. Your myocytes, or muscle cells, decrease

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in their ability to repair torn fibers.

According to a blog by the Medical Guardian, a medical director at the Mruk Family Education Center on Aging reported that those who don’t exercise can lose up to 50% of their peak muscle mass by the time they reach 80.

Some loss is unavoidable, but regular strength training can make your body more efficient at gaining muscle. Even though people typically lose 5% of their muscle mass per decade, strength training with weights decreases the rate.

It leads to increases in functional capacity, as seen in a study published by the National Library of Medicine with previously

MANY PEOPLE GET DISCOURAGED AND QUIT WHEN THEY DON’T SEE INSTANTANEOUS RESULTS.”

untrained individuals aged 64 to 75.

How quickly you see results depends on your fitness level when you begin training, your age, workout frequency and overall compliance with your program.

Regardless of your starting point, adding resistance training to your routine brings results, typically within four to six weeks, per an article in Women’s Health Magazine. Maximum benefits begin appearing between weeks 8 and 12.

Best Exercises for Building Muscle

How do you build strength? It

starts with resistance training, which involves applying your muscular strength to an external force. You have multiple options for building muscles through resistance training with or without equipment.

1. BODYWEIGHT MOVEMENTS Bodyweight movements make resistance training accessible to anyone. You don’t have to join a Pilates studio to reap the benefits.

You can complete many exercises in your living room while watching TV. For example, a simple series of squats, planks and pushups work your lower body, upper body and

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core. Heed these standard safety tips to execute them without injury: • Squats: Keep your weight in your heels, sitting back as if you were resting in a chair.

Try to not let your knees creep forward too far over your toes. Should you bend below 90 degrees? If you don’t have any mobility challenges, you should be fine. However, those with knee or lower back problems can get an efficient workout by dipping into parallel.

• Planks: Warm up your wrists with a few circles, then keep them centered under your shoulders. Avoid letting your back arch or dip too low, but create a straight line from your shoulders to heels. Keep your neck aligned with your shoulders, not letting your head droop.

• Pushups: You can drop to your knees and gradually build if full-body pushups are too tough at first. The wider you place your hands, the more you work your chest and back. A closer grip transfers more of the work to your triceps.

You can also find dozens of bodyweight exercises online or purchase a chart of moves. You don’t need any equipment.

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

n FITNESS

2. FREE WEIGHTS Both free weights and machines have pros and cons. Free weights force you to incorporate smaller, auxiliary muscles to maintain proper form, helping you burn more calories overall. They also provide a broader range of motion than many machines, although you must avoid overextension or risk injury.

Free weights typically cost less than machines if you prefer home workouts. However, many fitness facilities have a wide range in multiple sizes, allowing you to progress without spending more cash.

3. WEIGHT MACHINES Weight machines allow you to focus on strengthening a specific muscle group. They provide targeted action and help beginner exercisers stay safer by keeping

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their bodies in proper alignment.

If you’re an extrovert who thrives on contact with others, you might gravitate toward a gym for a wider range of such equipment. You can find multi-functional units for home use, but they tend to get pricey.

4. RESISTANCE BANDS Quality resistance bands combine many free-weight features with a lightweight form that makes them affordable and convenient.

You can pick up many sets for less than $50 with various attachments for working every muscle group.

These devices are boons for frequent flyers. They tuck easily into a suitcase without adding weight, letting you take your workout on the road. You can also easily store them under your couch.

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Strength training helps you build muscle at any age. How long it takes depends on multiple factors, but the benefits are clear.

Now that you understand the science behind how long it takes to build muscle, it’s time to embark on your fitness journey. The sooner you start, the more quickly you can relish the perks of improved health, mobility and independence. afm Mia is a health and wellness writer and the Editor In Chief at Body + Mind. She specifically enjoys writing about women’s fitness, as well as mental healthrelated topics. When she’s not writing, Mia can usually be found reading poetry, taking a dance or cardio class, or hiking.

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FEATURED

Pet

HOW ARE DONATIONS BEING USED AT APA? What goes on behind the scenes at a nonprofit shelter? How are donations being used to rescue pets? In late June, Austin Pets Alive! invited the public to find out what goes on over a 24-hour period. On their social media pages, they showcased what happens behind the scenes on an average day at APA The shelter called this “Raise A Day for APA!” with a goal of $50,000. That’s roughly the cost of one day of operations at the shelter.

Sprout (the dog pictured) is an example of why so many people choose to adopt, foster, volunteer and donate to APA. Sprout was taken in mid- to late-June in the Medical Clinic. He was found a month ago — abandoned and locked up in a crate.

When Sprout was brought to APA, he did not weigh much and could not even lift his head up. One of the APA veterinarians, Dr. Gordon, took Sprout into her home. The dog is now walking around, gaining weight, giving people kisses and getting socialized.

Consider supporting APA today!

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PHOTOS COURTESY OF APA

The mission of APA is to end the needless euthanasia of companion animals. Earlier this year APA celebrated the 100,000th rescue. An anonymous volunteer matched donations during “Raise A Day for APA!” in recognition of one of the adoption managers. You can find out more about the lifesaving programs at APA by going to their website, austinpetsalive.org.

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

FITNESS AUTHOR

Nick Martinez

FIND YOUR INNER SPARTAN n Check out Nick Martinez’s

experience training for and competing in the Spartan Race.

R

unning a Spartan Race sounds intimidating, but does it take an actual “Spartan”?

I’ve always wanted to attempt the race since I first heard of it in 2010. During high school, I pushed it to the back burner until I signed up for my first Spartan Race after seeing an Instagram ad post-college.

However, I’d never trained for one. During high school, I played sports like football and track, so my training was tailored toward athletic ability and power. In college, I switched to bodybuilding training.

I decided to run the 10K Super Spartan Race; I wanted to go allin. However, I only had a month to prepare. After researching, I realized I needed to learn how to jump over 7-foot walls, climb monkey bars, complete a rope climb, grapple on walls, carry a 60-pound sandbag and more.

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The Training

The catch was I didn’t know which obstacles came first. I switched from bodybuilding-style training to a mixture between CrossFit and athletic-style training. I had a solid strength foundation, but my problem was grip-strength, so I worked lots of farmer’s carries and unilateral movements involving weight on one side of the body.

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As I got the hang of a new training style, I started incorporating mileage into my post-exercise routine. Many wondered why I did this at the end instead of the beginning.

My philosophy was simple — the obstacles are testing my strength and endurance. Therefore, it was best to incorporate mileage at the end when my glycogen stores in the muscles were depleted. It took my training to a different level.

The Race

It was a hot Saturday afternoon with a temperature around 98 degrees and high humidity. When I

PHOTOS COURTESY OF SPARTAN RACE

As each training session went by, I soon realized preparation was more difficult than I imagined.

Each workout consisted of core strength about 2 to 3 times a week and plyometrics three times a week to prepare for climbing and jumping. Each day was a different workout split focusing on endurance with a heavyweight.

Mondays consisted of leg circuits like squats, lunges, Bulgarian split squats and box jumps, ending with a 2-mile run at a 6% incline.

Tuesdays were a “pull” day to work on my back and hamstrings, ending with core exercises and a 1-mile run. Wednesdays were a “push” day for shoulders and chest, consisting of movements that helped me have a strong foundation to carry weight in front and overhead, ending with a 2-mile run at a 6% incline.

Thursdays consisted of a wholebody circuit including exercises like farmer’s carries, kettlebell swings, pullups, box jumps, hip exercises for mobility and core work to stabilize the spine.

The race consisted of climbing walls and relying on grip strength.

If you’re unable to do so, then you have to do 30 burpees or a penalty loop. So I visited a climbing center in Austin to practice bouldering, which humbled me knowing I wasn’t an avid climber, but it was a good predictor of how I’d do in the race.

One week out from race day, I started carb loading. I carb-loaded the entire seven days, eating about 300 grams of carbohydrates each day and drinking over a gallon of water to stay hydrated. Once race day was two days out, I switched to less fiber-rich foods to reduce gastrointestinal distress.

approached the starting line after a dynamic warmup, I felt confident in my ability to run my first Spartan Race.

As I approached the first three miles, the heat began to take a toll, and my confidence began to drop as I’d only completed 11 of the obstacles with at least 14 more to go. At that moment, I knew I was being challenged mentally and physically. I had to keep telling myself I was going to complete each obstacle no matter how many attempts. I fell down on a few but got back up and tried again. Then, I was completing obstacles, feeling more confident as I knocked them out on the first try, only taking a few attempts on some. When I realized I was on mile six, my confidence boosted and I knew I was in the home stretch. Then came the rope climb, which was a 16-foot rope, something I’d never climbed before. Halfway up, my right hand had blisters that popped, sending me eight feet to the ground. I had to complete the penalty loop since this hindered my ability to climb again.

At the final stretch, I heard music from the nearby festival as I approached the final three obstacles. Legs shaking, hands burning and shoulders exhausted, I rappeled myself up the last wall to the finish line. With a final time

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of two hours and one minute, 22 out of 25 obstacles completed, I felt accomplished and relieved it was finally over.

If there’s one thing I would’ve changed, it would’ve been to focus on more climbing and technique to reserve energy for other obstacles.

Nonetheless, the endurance-paced workouts, heavy lifting, running and core work paid off. The mental challenge was just as intense as the physical, and to answer the question at the beginning of this article, it certainly does take a spartan to complete this monster of a race. However, no matter the fitness level, if you have the desire and heart to push yourself beyond limits, then you’re already a spartan, and with that attitude, you can accomplish anything you set your mind to. afm Nicholas Martinez is a physical therapist technician in Wimberley. He is beginning his transition to DPT school attending UIW School of Physical Therapy in San Antonio starting late summer of 2022. He is currently an avid hunter, fisher and mediocre chef.

He loves to cook new recipes and enjoys the outdoors often.

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

FITNESS AUTHOR

Monica Brant

KICK MO’S BUTT JULY 2022

Rō Fitness

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n Check out this month’s Kick Mo’s Butt feature with

Monica Brant at Rō Fitness getting a good workout in.

A

s I drove to Rō Fitness, I had the cute little kids’ song from 1912 (yes, 1912!!) playing in my head. Remember? “Row, row, row your boat, gently down the stream… merrily, merrily, merrily, life is but a dream…” It gave me a sense of an “easy peasy” Kick Mo’s Butt session.

Well, this was all wrong. Rō Fitness is NOT an “easy peasy” session, and I THRIVED on the intensity!

I arrived at Rō Fitness 30 minutes early... only to find out I was at the wrong location—which wasn’t too far away, except for some regular Austin traffic; I made it just in time.

The downtown location sits off the main road, so if you plan accordingly for parking and walking the short distance to the beautiful studio, you will not have any major issues finding it and making it on time. I would plan 20 to 30 minutes extra for your first visit to ensure you arrive stressfree and can take in the beauty of the surrounding lake area. And if the great rowing workout on the balcony doesn’t bring you back, the destination and view should!

Chelsea Moore, co-founder, instructor, chief of everything officer and HIGHLY decorated collegiate athlete, waited patiently

for me to arrive, and we started only a few minutes behind. She had a small but strong group of “rowers,” and she guided me on the setup for my rowing machine. After a brief “hello,” off we went.

The rowing workout lasted about 50 minutes and was set up in intervals of a minute and 40 seconds of rowing with 20 seconds of rest. Chelsea started out by running us through three intervals at a time, where each interval was broken up a little differently and added a little intensity. What

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was unique is that she was on her machine leading the group to sync up the tempo for a portion of each interval, then let us independently sprint at the end of each one.

Then, the hard part started. We kept running through intervals but we added a “PaceBoat” (this is basically a display option on the Concept2 rowing machines), which showed us our prior pace from the set before. Interval by interval, the PaceBoat got tougher to beat, and Chelsea kept encouraging us to “beat the PaceBoat,” aka develop a

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

n FITNESS faster pace.

We ended the workout with shorter meter intervals, which were set up like a mini race. I got to race others in the class and was motivated by them as it felt like we were in it together. There was a cool vibe about the races since we all had earned different meter totals at that time, so we all finished competitively, despite the different meter totals. That’s how they set up challenges for different fitness levels — they play off your personal stats instead of giving each person the same blanket challenge.

Chelsea was encouraging, and I enjoyed her coaching style and skill at sharing the information in a way I could understand and apply.

I have “rowed” for many years on and off but have not officially trained to use my legs while saving the upper body during the highintensity sections. If you know anything about me, you know I thoroughly enjoy being challenged in any sprinting-type situation.

For those of you interested in adding rowing to your exercise portfolio, I would investigate the free intro class offered at Rō Fitness to learn the terminology and understand how to program the rower. It helped that Chelsea configured my machine each time needed; otherwise, I would have held up the session trying to figure it out on my own.

This KMB exceeded my expectations, especially when I was singing that silly little song heading in! I believe I ended on a powerful stride and took the opportunity to fully maximize the

session. I also learned that this balcony training prepares athletes to take it to the water, should that be the goal.

I highly recommend this training for all ages. Everyone can benefit.

With summer already here and Austinites looking for new ways to enjoy the outdoors, this is one

workout you do not want to miss.

Tell them Mo sent ya, and go enjoy! There is a cute little café next door as well, so feel free to take a book and enjoy some downtime afterward; I would next time.

Until next month, stay fit and love life! 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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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.

AMBASSADOR’S CORNER AUTHOR

Nikki Zahka

AMBASSADOR’S Corner DYNAMIC SPORTS MEDICINE n Check out this month’s edition of

Ambassador’s Corner with our newest AFM Ambassador Nikki Zahka.

H

NOW, ONTO THE RECAP! Dynamic Sports Medicine personally changed my life. At the beginning of the pandemic, I started running the trails when all the gyms closed down. I’ve never been a great runner and looking back, it was not smart going zero to 100 really quick on unsteady grounds.

Fast forward two months, and I found myself pushing through the pain to complete any sort of workouts, walks or just standing too long. I pushed myself into getting a stress fracture on my right foot and had no idea what to do about it. Fitness and working out are my life. It’s my passion, my stress relief and a part of my job.

Luckily, I got a recommendation to reach out to Dynamic Sports Medicine and got connected with Dr. Sam Lacroix. I have had chiropractic work done for years and seen and felt the benefits, but these guys take it to a whole new level! A chiropractic adjustment is just a tiny piece of the puzzle for your visits here.

During your first visit, you will fill out a form and have a consultation with your doctor to understand

ello AFM readers! My name is Nikki Zahka, and I’m one of the newest AFM Ambassadors. This month we are highlighting a health and wellness spot close to my heart that was founded with a vision to transform the traditional concept of chiropractic care. Dynamic Sports Medicine makes advanced sports medicine treatments and technologies, which are typically only available to professional athletes, more convenient, friendly and affordable for your everyday athlete (or active person).

This Ambassador’s Corner is dedicated to I Live Here I Give Here. This organization supports more than 750 local nonprofit organizations and has produced year-round programs and activities that facilitate engagement among the Austin community. It also empowers not only individuals but also companies, nonprofits and foundations to grow in their generosity by contributing to making their communities more equitable for all.

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what is going on in your body and try to identify the root causes. You NIKKI’S CHOSEN will go through an adjustment based on what’s going on NONPROFIT: that day with additional bodywork — this can look like anything from stretching and soft tissue treatments to dry Click here to donate! needling or cupping, which takes approximately 15 minutes.

You will then go to the large recovery room for the rest of your visit.

Based on your specific needs, Dynamic Sports Medicine has what seems to be an infinite number of modalities available to get you back to doing what you love. Spinal decompression, pulsed electromagnetic field therapy, red light therapy, EPAT/radial shockwave therapy, compression boots, Graston Technique therapy, Amino Neuro Frequency Therapy — the list goes on and on. And the session always ends with a massage.

After months of struggling in pain, trying to work through it and feeling like my foot will never heal, Dynamic Sports Medicine took care of me, both in the office and helping me get the additional tests and expertise I needed from their network. Trust me, they know their stuff… just ask Austin FC, the U.S. Olympic Swim Team or any of the other professional and D1 collegiate athletes that chose the Dynamic Sports Medicine team to keep them on their best game.

With my injury, I was visiting Dynamic Sports Medicine one to two times a week for treatments.

Since I’ve healed my injury, I now visit every other week (or as needed) for a routine adjustment and maintenance, and I’m able to focus on stiffness and pains that I carry just from being active (anyone else have an extremely tight back/neck from being at their desk all day?!). Although the modalities I need have changed, the typical flow of the visit is relatively the same. A consult with Dr. Sam, about 15 minutes with him getting adjusted, doing some bodywork and cupping, then going to the floor for additional work like decompression, PEMF and finally, a massage. I’ve seen a tremendous difference in my overall mobility, experienced less back pain working and in workouts, and have been able to perform at my best for a longer period of time.

Whether you have an injury or are just someone who loves to stay active, the team at Dynamic Sports can get you back to where you want to be. Or, better yet, support you in staying there long-term. Go see what they’re about and book your consultation! afm

I Live Here I Give Here

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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 2

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Events H-E-B AUSTIN SYMPHONY

COURTESY OF VISIT AUSTIN

CONCERT & FIREWORKS Austin, TX JU LY 4

JULY 1-3

JULY 4

J U LY 8 - 2 4

RTX Austin

Hill Country Galleria Independence Day Festival

Austin Chamber Music Festival

This year’s Fourth of July celebration is going to be great! From 4 to 10 p.m., the Hill Country Galleria will be hosting its annual Independence Day Festival. Come to shop with 60+ art vendors, enjoy the live music in the Central Plaza and participate in the many family-friendly activities. Parking and admission are free, and more information can be found on their website.

Is classical music your thing? You’re in luck because this year’s Austin Chamber Music Festival will be a hit.

This festival will showcase some of the most talented internationally touring chamber artists. There will be multiple events held over the course of three weeks, each taking place at the Bates Recital Hall (except for The Tale of the Fox on July 24, which is taking place at AFS Cinema). Tickets can be purchased online.

JULY 4

J U LY 9 - 10

Willie Nelson’s 4th of July Picnic and Fireworks

Greater Austin Comic Convention

Hosted at the Austin Convention Center, the RTX Austin will be returning in person this year. As one of the world’s greatest conventions for podcasting, gaming and animation, RTX Austin will bring people from around the world to have the opportunity for panels, live shows, events, meet-and-greets and more. Tickets to attend the event are purchasable online, and tickets for the virtual event will be available as well.

JULY 4

H-E-B Austin Symphony July 4th Concert & Fireworks

Get ready for a party! This year’s H-E-B Austin Symphony July 4th Concert & Fireworks will be a hit. Hosted at the Long Center for Performing Arts, this family-friendly event is free to the public. Thanks to the Austin Symphony Orchestra, this community-wide event will be the celebration of the year. More information can be found online.

JULY 2022

We’re back, baby! After being held virtually last year, Willie Nelson’s 4th of July Picnic and Fireworks is back this summer in person. The event will start at 12 p.m. and will be held at the new Q2 Stadium and will feature Willie Nelson & Family, Jason Isbell and The 400 Unit, Tyler Childers and more.

Tickets range from $60 to $1,044 each and can be purchased online. P.S. This will be the first concert at Q2, so come make some history!

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Are you into all things comics? The Greater Austin Comic Convention may be just for you this summer. This two-day event will gather comic book lovers from all over to celebrate pop culture as well as enjoy it within the lens of an Austinite. The convention will be held at the H-E-B Center in Cedar Park, so if you live more south, make sure to leave with plenty of time.

Tickets can be purchased on their website.

JULY 16-17

Body Mind Spirit Celebration

The Body Mind Spirit Celebration is coming back to Austin this summer.

Get ready for this weekend of learning about holistic living, hearing from experts around the nation and conversing with like-minded people.

This two-day event will be held at the Palmer Events Center from 10 a.m. to 6 p.m. on Saturday and from 11 a.m. to 6 p.m. on Sunday. Admission is $12 and coupons for different vendor booths are available online.

JULY 19-20

Blues on the Green

It’s that time of the year again! Get your picnic blankets ready, beers cold and pups leashed up — Blues on the Green is back! One of Austin’s favorite traditions in the summertime, BOTG is an annual free concert series hosted at Zilker Park. Powered by ACL Radio, this event is presented by H-E-B and benefits the Austin Parks Foundation.

More information can be found online.

JULY 23-24

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This year marks the 15th anniversary of the Classic Game Fest, which is one of the largest retro gaming events in Texas. This event will feature a lineup of classic games including Legend of Zelda, NBA Jame, Super Mario Kart and more. Hosted at the Palmer Events Center, visitors can come on Saturday from 10 a.m. to 6 p.m. for VIP and Saturday-specific badge holders and on Sunday from 10 a.m. to 5 p.m. for all badge holders. Tickets can be purchased on their website.

JULY 30

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12 Months for $599

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The Rugby Sevens are coming to Austin this summer! At this Austin Championship, one team’s win will mark the end of the 2022 season.

Hosted at the Q2 Stadium, the tournament will take place from 3 to 8 p.m. Premium seating options are also available, and tickets can be purchased online, which range from $27 to $99 each.

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AU S T I N F I T MGOOD AG A Z I N E CATE 512-771-2220 EXPERIENCE TASTES 512-771-2220

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CALENDAR J U LY 2 0 2 2

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Rides & Races

INDEPENDENCE 4K JULY J U LY 2

Shiner Half Moon Holiday 5K Fun Run & Walk Shiner, TX J U LY 4

Popsicle Run

McAllen, TX JU LY 4

J U LY 4

J U LY 4

Texas Bud Heat Wave 5 Mile/ 5K Run

Firecracker Run

Mont Belvieu, TX

J U LY 4

J U LY 4

Run Wild 5K Fun Run/Walk and Kids Run Houston, TX

Freedom Fighter 5K Tyler, TX J U LY 4

Independence 4K

Kyle, TX

JULY 2022

Brownfield, TX

McAllen, TX

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J U LY 9

J U LY 1 7

Toughest 10K in Texas

The Paragon Splash and Dash

J U LY 9

J U LY 2 2 - 2 3

Christmas in July 8K

Summer Night Run (“La Nuit”)

J U LY 9

J U LY 2 3

Foam Glow

Lunar Landing 5K

J U LY 9

J U LY 2 3

Noche Trail Runs

Winter in July 5K/10K

J U LY 9

J U LY 2 3 - 2 4

SGT Joel House Memorial Run

Cypress Tris & Trial Fest

J U LY 9 - 1 0

J U LY 2 4

XTERRA Magnolia Hill Off-Road Triathlon

Open Water Swim Challenge & Aquathlon

J U LY 1 0

J U LY 2 7

TriWaco

MXLAN Neon Nights 5K

J U LY 1 5

J U LY 3 0

El Chupacabra de San Antonio

Cypress Trail Run & Mountain Bike Race

Junction, TX

Pilot Point, TX

Navasota, TX

Waco, TX

San Antonio, TX J U LY 1 6

Too Hot to Handle Dallas, TX

J U LY 1 6 - 1 7

Houston, TX

San Antonio, TX

Cypress, TX

Cedar Hill, TX

McAllen, TX

Cypress, TX J U LY 3 0

Mosquito Chase 5K Run Clute, TX

Capt’n Karl’s Muleshoe Bend Night Trail Run

J U LY 3 0

J U LY 1 7

J U LY 3 1

Gilbert Tuhabonye Trail 5K Run

Marble Falls Triathlon

Spicewood, TX

Austin, TX

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

ROW I N G K AYA K S PA D D L E B OA R D S G U I D E D TO U R S austinrowing.org info@austinrowing.org 74 Trinity Street, Austin, TX 78701

Marble Falls, TX

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

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Austin, TX

Dallas, TX

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Pearland, TX

San Antonio, TX

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Lampasas, TX

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