Austin Fit Magazine June 2021: The Travel Issue by Austin Fit Magazine

JUNE 2021

The

Meridian Cup Tips for Traveling Solo

AFM-approved Listens for the Road

Fun Texas Pit Stops

Family-sized adventures.

The 2021 Subaru Ascent.™ A spacious interior, up to 5,000 pounds of towing capacity,1 and flexible seating for up to 8. Standard Symmetrical All-Wheel Drive + up to 27 MPG.2 And Subaru is Kelley Blue Book’s Most Trusted and Best Overall Brand for 2020.3 Love is now bigger than ever.™ Vehicle shown with accessory equipment.

2021 SUBARU

ASCENT

PREMIUM

Standard Symmetrical All-Wheel Drive + 27 MPG hwy 4 Standard EyeSight® Drive Assist Technology 5 Built-in Wi-FI 6 and Remote Engine Start capability 7 3 rows of flexible seating for 7 or 8 passengers

498

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

2021 SUBARU

OUTBACK

PREMIUM

Standard Symmetrical All-Wheel Drive + 33 MPG hwy 9 A 2020 IIHS Top Safety Pick+ (applies to vehicles built after October 2019)

Standard SUBARU STARLINK® Multimedia with an 11.6-inch touchscreen

398

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

$3,405 Down Payment $595 Security Deposit $498 First Month’s Lease Payment

$3,005 Down Payment $595 Security Deposit $398 First Month’s Lease Payment

$4,498 Total Due at

$3,998 Total Due at

Lease Signing

MCB-12

Lease Signing

MDD-11

AUSTIN SUBARU 11

1 Maximum towing capacity varies by trim level. Trailer brakes may be needed. See your owner’s manual for details. 2 EPA-estimated highway fuel economy for 2021 Subaru Ascent and Ascent Premium models with standard equipment. 2021 Subaru Ascent Touring shown is rated at 26 MPG highway. Actual mileage may vary. 3 2020 Kelley Blue Book Brand Image Awards are based on the Brand Watch™ study from Kelley Blue Book. Award calculated among nonluxury shoppers. For more information, visit www.kbb.com. Kelley Blue Book is a registered trademark of Kelley Blue Book Co., Inc. 4 EPA-estimated highway fuel economy for 2021 Subaru Ascent and Ascent Premium models with standard equipment. Actual mileage may vary. 5 CVT models only. EyeSight is a driver-assist system that may not operate optimally under all driving conditions. The driver is always responsible for safe and attentive driving. System effectiveness depends on many factors, such as vehicle maintenance, weather, and road conditions. See your owner’s manual for complete details on system operation and limitations. 6 24Internet access is purchased separately through AT&T with monthly, per gigabyte, and unlimited data options available. Existing AT&T customers have the option to add an additional line to their AT&T Mobile Share plan. 7 Activation with subscription required. Includes a three-year trial subscription to Safety Plus services and a six-month trial subscription to Safety and Security Plus services. The Concierge plan can be purchased annually or monthly. A credit card on le will be required for specific packages and for renewal purposes. See your retailer for details. 8 MSRP $37,647. This close-ended lease available to well-qualified lessees. Total monthly payments = $17,928. 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. 9 3EPA-estimated highway fuel economy for 2020 Subaru Outback non-turbo models. Actual mileage may vary. 10 MSRP $30,952. This close-ended lease available to well-qualified lessees. Total monthly payments = $14,328. 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. 11 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 12/31/2021 and reside within the promotional area. See Austin Subaru for program details & eligibility.

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

the heart of Discover Austin’s Own Nulo Pet Food

pet food. Find a Local Store at Nulo.com

From the Director my mind about projects and essays and deadlines and meetings and group assignments. On top of that, I was stressed about finding ways to get daily activity in and make time for myself, while also making sure to spend quality time with friends. But being up in the clouds and journeying home for a brief, three-day weekend was exactly what I needed. I no longer felt the symptoms and pains of university life; I felt strong and capable, as if I was coming up for air. Perspective. And we all need that. Whether it is simply getting out of dodge for a day or two or even a month-long backpacking trip in Europe, travel is good for the soul. It has this remarkable ability to force us to reexamine our lives with new and refreshed lenses. In this month’s cover story, you’ll get to meet one group of friends who make it a priority to get out of dodge for five days a year. The Meridian, a just-for-fun golfing weekend extravaganza, was coined by a group of friends who, for the most part, all live in the same Austin neighborhood: the Meridian. Every year, this group of 16+ friends will venture across the United States for beer, fun and, of course, the trip staple: golf. Additionally, you’ll get to meet a couple that takes runners on adventures all over the world, read about how one foundation paddled for a cause in Iceland, catch up on fascinating road trip listens, experience what it’s like to run Big Bend and even learn about some of the coolest, off-the-beaten-path pit stops in Texas. And while many of our pages this month are of people and places, we’ve also included some other (important) aspects of travel: how to deal with constipation, make healthy choices while traveling, stretch away the stiffness of prolonged sitting, as well as the benefits of taking a break and more. With travel restrictions slowly being lifted, I implore you to experience what the world has to offer, even if it is for just a quick, much-needed getaway — it’s good for the soul.

TRAVEL FEEDS THE SOUL.

’ll never forget what it was like to leave college, even if it was just for a weekend. While Lubbock, Texas, is only about 5.5 hours away from Austin, a brief absence away from my day-to-day routine felt therapeutic. When the plane took off, I saw the red dirt and downtown buildings of my college town grow smaller beneath me. The pastures turned from vast to compact and geometric, and cars turned into teeny ants as we ventured higher. Everything seemed so small — so tiny that it was as if my own stressors and problems at the time grew smaller, too, with each few thousand feet we climbed. Soon enough, the plane ascended into the clouds, and Hub City disappeared from my view completely. It was perspective — that’s what I was feeling. At the time, like any other student, thoughts swirled around

JUNE 2021

Keep Austin Fit,

Emily Effren

DIRECTOR OF CONTENT

PHOTOGRAPHY

Exposure

PHOTOGRAPHER KELBY ADAY L O C A T I O N Ransom Canyon, TX

Robert Bruno Steel House

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

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

June 2021

THE GOOD STUFF

FLYING SOLO

30 THE MERIDIAN CUP JUNE 2021

44 KEEP IT MOVING 6

Contents

HIGHLIGHTS

Letter from the Director 4 | Digital Content 8 | Ambassador’s Corner 72 | Events 76 | Rides and Races 78

LISTENS FOR THE ROAD

DESTINATION FITNESS

ARE YOU OVERTRAINING?

NUTRITION

Recipe of the Month 10 How to make Healthy Choices While Traveling 12 America’s Epidemic 14

LIFESTYLE

WELLNESS

Flying Solo 22 Real Food Bar 26 The Meridian Cup 30 Hitting the (Texas) Road 38

Keep it Moving 44 Endocrine Disruptors in Your Environment 46 Stretch Away the Stiffness 48 Treat While You Travel 52

FITNESS

Athlete Spotlight: Ashley Kidd 56 Running Big Bend 62 Kick Mo’s Butt: DEKA STRONG 68

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10 TIPS FOR TRAVELING SMART AS A SENIOR

NUTRITION

Do’s and Don’ts of Keto

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FITNESS

13 Workout Essentials You Need Before Hitting the Gym

WELLNESS

Celebrate the Small Wins

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NUTRITION CONTRIBUTOR

Kelly Nardo

JUNE 2021

RECIPE OF THE MONTH n A healthy and refreshing summer snack recipe that will leave you energized and satisfied.

AS PARAG U S CO LLAR D WR A P S

Prep time: 15 minutes | Total time: 15 minutes | Serves: 4–6

INGREDIENTS: For the whipped feta 4 oz feta, crumbled ½ cup Greek yogurt 1 tablespoon lemon juice ½ cup parsley, roughly chopped pinch of red pepper flakes pepper, to taste For the wraps 8–10 large collard green leaves, stems removed (the larger the leaves, the better) ¾ large cucumber, thinly sliced 1 large carrot, shredded ½ bunch asparagus, cut in half microgreens 1 small avocado, thinly sliced PREPARATION: 1. Make the whipped feta. In a food processor, add the feta and pulse until small crumbles remain. Add in Greek yogurt and lemon juice and process until smooth. Add in parsley, red pepper flakes and pepper, and pulse until combined. 2. Make the collard wraps. Lay one collard green leaf down on a flat surface lengthwise. It should look like a big tortilla. On the side closest to you, add a heaping tablespoon of whipped feta. On top of the

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feta, layer a little of each ingredient in the order listed, laying them on top of each other. Once everything is added, start to roll the collard green leaf like you would a burrito, folding in the outside ends and rolling away from yourself. Be careful to make sure nothing comes out. Pin with a few toothpicks to hold in place, and cut in half. 3. Repeat with remaining ingredients. Serve with the remaining whipped feta. Enjoy!

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

NUTRITION AUTHOR

Meagan Germaine

HOW TO MAKE HEALTHY CHOICES WHILE TRAVELING n It’s tough to say no to extra parm — we get it. Here are a few ways to indulge while also keeping calories in check.

ong flights, longer road trips, fast food, eating out — the epitome of travel. Sitting in an airplane or car for extended periods of time, we often reach for something quick and satisfying to chomp down. Our activity levels are at their lowest, and indulging is at its highest. We know there are consequences, but there don’t have to be. Making healthy choices while traveling can have you feeling better throughout your journey. The most important thing to remember while traveling is to stay

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hydrated. Drinking enough water is highly important to your health, and it can prevent dehydration, mood swings, overheating, overeating and unclear thinking. Drinking water also increases energy and relieves fatigue, promotes weight loss, flushes out toxins and improves skin complexion. It is recommended that you should be drinking between a half ounce and an ounce of water per pound you weigh every day. For example, if you weigh 150 pounds, that would be 75-150 ounces of water per day. Try bringing a reusable water bottle to make sure you keep

drinking water throughout the day. Most airports now offer water fill stations, which also aid in limiting the amount of plastic bottles we put into the environment. Not to mention bringing along your own bottle saves you money. Another great way to save money and, more importantly, stay healthier on vacation is to bring along your own snacks or food. One of the greatest contributing factors to poor health on vacation is eating out — more specifically, making unhealthy choices while eating out. Some great snack options to bring along with you are fresh

vegetables and fruit, granola, beef jerky and nuts. These types of foods will have you feeling satisfied and full much longer than if you were to snack on greasy potato chips or sugar-filled candy. While we won’t always be able to bring our own food with us and eating out can be inevitable, it’s quite alright, because no matter where you will be eating, there are usually healthy options for you. Here are some of the most helpful tips on eating healthier while eating out: • Avoid fried foods. • The less sugar the better. • Always choose the steamed

option when available. • Choose veggies, rice, salad, fruit or sweet potatoes as a side. • Make sure to select lean meats like chicken, turkey or fish instead of red meat. • Skip the bread, appetizers and dessert. • Choose a balsamic vinaigrette or olive oil as a dressing for your salad — most dressings are high in calories and fat. • Limit your alcohol intake to one to two drinks — most mixed drinks are filled with sugar and empty calories.

• At fast food restaurants, you always have the option to remove the bun, taco shell, cheese, and get dressings on the side. Along with making healthier nutrition choices while traveling, you should strive to stay active as well. Inactivity can cause weight gain and numerous negative health conditions. Now, this doesn’t mean you need to hit your hotel gym every day — you can keep your workout as simple as going for a run, walk, doing yoga or trying a new activity with your friends and family. For those wanting something more strenuous, definitely hit up the gym or bring along some resistance bands and a jump rope in your suitcase. You can also take advantage of your own body weight and do push-ups, pull-ups, planks, core strength exercises, lunges and squats just about anywhere. Staying active while you travel can keep you feeling rejuvenated and ease any stress. It’s so easy for healthy lifestyles to go on the backburner while traveling, especially on vacation. Don’t push yours to the wayside. It really is possible to have a good time, enjoy local cuisine and get some exercise in without depriving yourself of your full vacation experience. Wherever your next destination may be, drink your water, make healthy choices and keep moving. Healthy travels to you! afm

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

NUTRITION AUTHOR

Mike de Lota, M.D.

AMERICA’S EPIDEMIC n How our salt, sugar and overall food intake has contributed to the obesity epidemic.

he late Anthony Bourdain once said, “I think food, culture, people and landscape are all absolutely inseparable.” From the ingredients in signature dishes, down to the details of presentation, food tells a story about a society’s customs, traditions, values and way of life. When I travel, it is by far my favorite way to learn about the culture and people. But how would a traveler document their culinary voyage throughout America? While American cuisine with its rich flavors, creativity and unique, regional nuance should be appreciated and applauded, one cannot deny that fast and processed foods have become a prominent presence in Western cuisine, leaving an indelible footprint on our culture.

What Our Food Says About Us

According to the 2015-2020 Dietary Guidelines for Americans, published by the U.S. Department of Agriculture (USDA) and the U.S. Department of Health & Human Services (USHHS), the current U.S. eating pattern was low in vegetables and fruits and high in calories, processed meat, added sugars, saturated fats

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and sodium. This has become known in scientific circles as the “Western Diet’’ or “Standard American Diet.” So, why has our food become so calorie rich and nutrient poor? Some blame soil depletion from over-farming, others blame mass production and commercialization practices, and still others blame special interests in the food industry promoting unhealthy products. The answer is complex and multifactorial, but it is a scathing indictment on our food supply. Not only has our diet become less nutritious, but we’re also consuming more of it. A CDC statistic notes that, from 1999 through 2018, the prevalence of obesity in America increased from 30.5% to 42.4%, leading to a rise in issues such as heart disease, diabetes, stroke and certain cancers. The estimated annual medical cost of obesity in the United States was $147 billion in 2008, and the medical cost for people who have obesity was $1,429 higher than those of normal weight. Fast food, with its high-calorie, high-fat and high-sodium content, has paved the way for this epidemic. During 2013-2016, 36.6% of U.S. adults consumed fast food on any given day. Many of these trends stem from rising food insecurity and increased convenience. Processed, pre-packaged foods, “heat-and-eat” meals and fast food tend to be cheaper than shopping in the organic or artisanal food aisles of your local grocery store and, when families are short on time, quick meals tend to be the solution. The 2019 Bloomberg Global Health Index ranked the United States as the 35th healthiest country in the world, while countries like Spain, Italy, Iceland, Japan, Norway and Israel ranked among the top ten. So, what lessons can we learn from these countries?

Pass the Salt

Perhaps one of the oldest cooking seasonings, salt (or sodium chloride) has been used for centuries for its properties as a preservative and to enhance flavors. In small amounts, sodium is an integral part of our diet, but we consume too much of it. The average American consumes 3,400mg of sodium per day, way over the recommended daily intake of 2,300mg per day. This has negative implications on health as salt attracts water, which leads to increased fluid volume in the bloodstream, leading to increased blood pressure. High blood pressure can then increase risk of heart attack, stroke, heart failure and kidney disease. In my practice, patients with high blood pressure are often perplexed when I tell them to cut back on salt from their diet. Often, patients tell me, “But I don’t even use salt in

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

n NUTRITION my food!” They’re shocked to learn that over 70% of American salt intake comes pre-packaged in our food, not from a salt shaker, and according to the CDC, half of our sodium intake comes from foods that might not necessarily taste salty — foods like breads and rolls, pizza, sandwiches, cold cuts, cured meats, soups, burritos and tacos, snack foods, chicken (including processed chicken), cheese, egg dishes and omelets. Perhaps we should follow the lead from our cousins across the pond. In 2003, the British government implemented a program to gradually reduce salt in processed food by raising public awareness to the dangers of a high-salt diet, and they also worked with the processed food industry to lower salt content in their products. The reduction was so subtle that most people could not tell it was happening. The result was a 15% reduction in sodium intake over eight years leading to a corresponding drop in blood pressure, stroke mortality (which dropped by 42%) and heart disease (which dropped by 40%). We could also follow the lead of Spain whose Mediterranean-style diet emphasizes healthy fats like olive oil, seafood, fresh fruits and vegetables, whole grains and legumes, and is recommended by the American Heart Association. Spain is also among industrialized countries who spend the least on fast food each year. In 2014, Spaniards spent €1.98 billion on fast food, which works out at a mere $47 per Spaniard, per year. Contrast that with America where the average American spent $1,200 per year on fast food and, as a whole, Americans spent $50 billion on fast food annually. It’s little wonder that Spain was named the Bloomberg Global Health Index’s healthiest country — tapas anyone?

and Sweden whose obesity rates are 11.3%, 12% and 14.1%, respectively, among the lowest of developed countries. These have helped them earn 5th, 9th and 6th healthiest country awards on the Bloomberg Index. In Switzerland, the average daily sugar consumption is only 76.1 grams per day. The Swiss diet is a reflection of their food pyramid, which places unsweetened beverages, like water, at the base and emphasizes fresh fruits and vegetables. It also calls for only one protein serving daily. The Swiss keep their portions small, traditionally eating five meals per day. Further north on the European continent, the average Norwegian adult consumes 83.1 grams of sugar per day, while the average Swede consumes 86.1 grams per day. The typical Nordic diet is a reflection of their landscape as miles of coastline provide plentiful, fresh seafood, while the cold weather allows only hearty root vegetables, greens and berries to grow. It is the combination of their diets, cultural emphasis on physical activity, and excellent healthcare systems that allow these three countries to be counted amongst the healthiest in the world.

Sugar High

What’s salt without a little bit of sweet? Perhaps a lot of sweet. In 2015, the average American consumed 126.4 grams of sugar per day, and that doesn’t include high fructose corn syrup (HFCS) — a synthetic sugar derived from corn. Consumption of excessive amounts of sugar, especially HFCS, can lead to disruption of the gut microbiome and can then lead to liver inflammation, fatty liver disease, liver fibrosis and cancer. HFCS consumption has also been linked to high blood pressure, weight gain, obesity and type 2 diabetes. Although the obesity epidemic is not uniquely American (the worldwide number of obese adults has quadrupled to 422 million over the last 30 years), the United States is leading the way with 42.4% prevalence. Compare that to Switzerland, Norway

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WHILE AMERICAN CUISINE WITH ITS RICH FLAVORS, CREATIVITY AND UNIQUE, REGIONAL NUANCE SHOULD BE APPRECIATED AND APPLAUDED, ONE CANNOT DENY THAT FAST AND PROCESSED FOODS HAVE BECOME A PROMINENT PRESENCE IN WESTERN CUISINE.”

macros and to help you recall your favorite dishes to recreate later. Who knows, maybe you can turn it into a successful blog or cookbook? Finally, ditch the rental car and walk or ride a bike. Most of the countries on the Bloomberg Health Index have cities that are thoughtfully built and have invested in infrastructure to reduce urban sprawl and instead promote walkability and bicycle use. Places like Norway, Sweden and Switzerland have a rich culture of outdoor physical activities year round and the majestic scenery to boot. So, look around, explore and get lost! Sometimes, the best memories are made when your travel plans don’t work out the exact way you want them to. If our food tells a story about who we are, how would your story read and what changes would you make? Whether your travels take you to the Mediterranean coast, the historic streets of London, the Swiss Alps, the fjords of Scandinavia or elsewhere, draw influences from other cultures and weave them into a story that is uniquely your own. afm

Travel Tips

When traveling, we often concede poor eating habits, over-eating and minimal physical activity. Although traveling does cause us to deviate from our normal nutritional routine, there are still ways we can keep healthy. For starters, eat local. Author Deborah Cater says it perfectly: “To understand a culture, you must taste it,” so resist the temptation of eating at the familiar (i.e. the golden arches of McDonalds, the double-tailed mermaid of Starbucks or Colonel Sanders of KFC), and eat where the locals eat. Try avoiding large, national chain restaurants in favor of smaller places that source their ingredients locally. If you’re buying ingredients to cook, try going to local markets and smaller grocers versus large, national or international chains where the food is more likely processed or pre-packaged. Consider the Japanese practice of Hara Hachi Bu or, “eat until you are 80% full,” and keep track of your intake. If you can’t decide what to eat, order tapasstyle or a la carte dishes to sample the local cuisine. Document what you’ve eaten to track calories and

Dr. de Lota is a family medicine physician working at Austin Regional Clinic. He enjoys treating people of all ages and has a passion for preventative care, evidence-based medicine and patient education.

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

LIFESTYLE AUTHOR

Monica Hand

LISTENS FOR THE ROAD n AFM-approved audiobooks and podcasts for every type of listener.

ong drives, no matter how exciting the destination, can get real boring, real fast. If you’re hoping to switch things up from your usual roadtrip playlist, we’ve got just what you need. Whether you’re into true crime or self help, get ready for that summer road trip by queuing up some of these great audiobooks and podcasts.

For the motivated business professional BOOK

“Zero to One: Notes on Startups, or How to Build the Future” by Peter Thiel If you’re looking for motivation and wisdom on the startup world, this is the book for you. Thiel’s resume includes co-founder of PayPal, founder of Palantir and ex-Silicon Valley investor. Throughout the book, he takes you through what it really means

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to be in the startup world. His approach to investing and finding the next big thing is different from most, and he explains why you should be doing the same.

PODCAST

“How I Built This with Guy Raz” This podcast chats with innovators and entrepreneurs on how they got to where they are now.

With guests from Julie Rice and Elizabeth Cutler of SoulCycle to Vlad Tenev of the Robinhood app and everyone in

between, this NPRproduced series is sure to inspire and motivate you no matter your field. Great episodes to start

with are “Wikipedia: Jimmy Wales (Episode 70)” and “AirBnB: Joe Gebbia (Episode 6).”

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n LIFESTYLE For the extra-long drive BOOK

“Into Thin Air” by Jon Krakauer In 1996, Jon Krakauer lived through the worst disaster to ever take place on Mount Everest. That day, eight people lost their lives on the mountain to Mother Nature. There as a journalist, Krakauer managed to be one of the few to survive the storm — and lived to tell the tale. This gripping personal memoir takes you to the summit and back with vivid details and facts about the mountain’s history. As Krakauer walks you through the life-changing event, the people he met and his regrets, you won’t be able to turn the story off.

PODCAST

“Up and Vanished” This podcast takes you through a different disappearance each season. Season one follows Payne Lindsey as he attempts to uncover the truth to the 15-year-old missing persons case of Tara Grinstead. Learn about the evidence, the suspects and the town itself as you become immersed in the investigation.

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For the avid learner BOOK

“Sapiens: A Brief History of Humankind” by Yuval Noah Harari This best-seller takes you through human history, moving from the Stone Age all the way through the modern era. Learn how we learned and shaped who we are today, for better and for worse. This is a great listen for anyone who is always wanting to know the why and how of modern life.

PODCAST

“Ologies” with Alie Ward If you like “Armchair Expert” or “Stuff You Should Know” by NPR, this is a great addition to your podcast roster. Each episode, Alie Ward interviews leading experts in topics ranging from volcanoes to marriage. Hear stories about why they chose to study what they study and the interesting, lifechanging things they’ve learned along the way. Great episodes to start with: “Lupinology” (the study of wolves), “Molecular Scatology” (yes…poop) and “Chronobiology’’ (learn about circadian rhythms — when we should sleep).

For the Crime Junkie BOOK

“The Last Juror” by John Grisham From the famed legal writer comes a more thrilling novel than usual. The Last Juror, set in the same town as Grisham’s first ever book, follows Willie Traynor as he becomes a small town’s leading journalist. When a horrid crime rocks the town, Traynor is the one who continues to follow the story, growing close to key players in the case.

For biography lovers BOOK

“Greenlights” by Matthew McConaughey Of course, we had to include Matthew McConaughey’s debut as an author. This memoir and self-described “approach book” takes you through his life and ideals with entertaining “bumper stickers” and “greenlights” that led him to where he is today. The best part of listening to the audio version? It’s narrated by McConaughey himself. So, queue it up for a ride accompanied by that famous Texas drawl.

PODCAST

Years after the trial, juror members begin being murdered. As the town grows in terror, the mystery of who is behind the killings grows. If you love to guess whodunit, this audiobook is the perfect travel companion.

PODCAST

“Dr. Death” For fans of crime podcasts that deep dive into one specific crime or criminal, this one from Wondery is a riveting binge listen.

This two-season podcast takes you through the life and crimes of a shocking serial killer: Christopher Duntsch. A charming neurosurgeon, he took advantage of his access to patients and the system meant to protect the sick and elderly. With his crimes taking place in the Dallas area, it’s a great listen for a Texasbased crime junkie.

“The Moth” The series started in 1997, with events around the country where people stand alone on the stage under a spotlight and share their personal stories to a crowd of strangers. Sometimes funny, sometimes heart-breaking, but always a great look into the human experience. Although the podcast started in 2006, you can hear some of the favorite, best-told stories. afm

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

LIFESTYLE AUTHOR

Emily Metzger

PHOTOGRAPHY

Courtesy of Arianna Avalle

FLYING SOLO n Sometimes, a solo trip just might be what the doctor ordered.

aking time away to enjoy new experiences in new environments does not necessarily have to be with friends or family. Although traveling solo may appear daunting, it provides the perfect opportunity for self-reflection, adventure and growth for personal confidence and independence. Since the greatest relationship you have is with yourself, it is important to prioritize your happiness and desires without outside influences. Before impulsively booking a trip, we have helpful tips from experienced travelers that can save you the stress and anxiety from traveling alone for the first time. Arianna Avalle, an assistant instructor and Ph.D. student at the University of Texas at Austin, is an experienced solo traveler and explains how she navigates the world on her own. “There are misconceptions that traveling solo is a dangerous, lonely experience,” Avalle says. If one simply takes the necessary precautions and is open to meeting others, they’ll likely have a great adventure, she says. As a social butterfly herself, Avalle shares how helpful befriending locals became in her experience. The quality time spent by herself ironically pushed her further from her comfort zone, because she had to be

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confident with pursuing conversations with foreign strangers. Places like museums, pubs and even public transportation were where she found the greatest connections to other travelers, she says. However, Avalle says it is very important to take precautions while exploring and meeting new acquaintances. Sharing travel plans with family and friends, having a phone plan with international connectivity and bringing some sort of self-defense item with you such as pepper spray can not only make you feel safe, but also protect you in a time of need, she says. Additionally, Avalle suggests not to wander alone at night if you don’t know the area very well.

One great way to help mitigate these issues is to do thorough research about the area you are traveling to in order to figure out which areas are safe versus areas to avoid. It is important to push yourself out of your comfort zone and practice flexibility, but not at the cost of risking your wellbeing. As a native Italian herself, Avalle says Europeans are more acquainted with travelling between different countries, so avoiding risk and being mindful usually comes more naturally than for most Americans. She is originally from a small town on the north-west side of Italy, where France is only a two-hour car ride away. Often, she would spend her summers traveling

there to study and practice her French. Since most countries in Europe are within adherable distances, the fear of exploring new lands is not much of a reality they face. Another experienced solo traveler and Austin resident who touched on her experiences is Loulu Lima. Lima is a travel advisor who helps assist inexperienced travelers with anything and everything, such as hotel accommodations, transportation, payments and promoting common tour packages. Essentially, she helps create a personalized and curated itinerary specifically to her customers’ liking. When discussing differences between European and

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TRY IT. IT WILL SURPRISE YOU. IF YOU ARE NOT USED TO BEING ALONE, TRAVELING SOLO TEACHES YOU ABOUT HOW GREAT YOU ARE.”

American travel, she explains, “Travel is a necessity in those cultures and Americans consider it a luxury.” One of the best ways to immerse oneself in a culture is by attending local classes geared toward tourists, Lima adds. Many destinations in Europe offer classes in cooking, dancing or painting — this can be another great way to meet fellow travelers while also learning about the lifestyle and customs within the community. Lima, who began traveling solo when she lived in Switzerland, says she now works to help and encourage others to do the same. “Try it. It will surprise you,” Lima says, addressing those who are still reluctant to endeavor on a travel journey alone. “If you are not used to being alone, traveling solo teaches you about how great you are.” Lima says each trip she has experienced had a transformational impact, giving her more confidence in different aspects of her life she never could have imagined. As much as one can mentally and physically prepare for a solo trip, the opportunity of being faced with unplanned challenges in a foreign environment is inevitable. Thus, traveling alone provides immense practice for flexibility and patience while forcing

oneself outside of their comfort zone. Making the best out of any inconvenience will only help to make any challenge a funny memory to reminisce on later. Due to the limited capacity protocols the U.S. still endures, solo travel might be a great activity to embark upon this summer, even if it’s just to a neighboring city or state and can help one get in touch with their inner self while connecting to new cultures, environments and people. “Life is short,” Avalle says. “Don’t be afraid to challenge yourself and explore the world from a different point of view!” afm

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LIFESTYLE AUTHOR

Emily Effren

PHOTOGRAPHY

Courtesy of Real Food Bar

REAL FOOD BAR n How a local, mission-based food bar is

working to be a more sustainable brand.

hrough our Zoom call, Anna Sullivan held up the palm of her hand. “If you’re [not] familiar with how we do things there, we always like [to] point to a hand,” Sullivan says. Anna Sullivan and her husband, Sean, founders of the Austin-based food brand, Real Food Bar, are both originally from Michigan and grew up in the Great Lake State. “I’m from northern Michigan,” she explains, pointing to the top of her hand. “So I’m from up here, and my husband’s from down here in Detroit. We met kind of in the middle after graduation.” After graduating from Michigan State University with a degree in Political Science and International

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Relations, Sullivan had hoped to join a mission-based volunteering organization like the Peace Corps or the Foreign Service. “That had always been my dream,” she says. “And then life kind of hits you.” In 2012, the couple met while they were both volunteering at a call bank for the presidential election. A year later, they got engaged and have now been married for six years. At a certain point in her life, Anna found herself in a demanding position that required working 60-hour weeks, and she found that she didn’t have time to put together a nutritious meal. “My sweet husband would try to prepare lunches and … we would often be running out the door. We

[had] every intention of being able to eat our lunch, but I often would forget it in the car, or it would sit in the fridge and it would go to waste or spoil. That was super frustrating for us,” Sullivan explains. In moments of weakness after working long hours at her office, Sullivan would either grab a quick candy bar or skip the meal altogether. To find a way around this issue, Sullivan and her husband started making healthy, nutritious, meal-replacement bars and, with her husband’s entrepreneurial background, explored the possibility of making it into a business. Sullivan knew she wanted the bars to primarily act as a meal replacement for those with similar, busy or on-the-go lifestyles, while also not having to sacrifice

any nutritional value. As they tested and tweaked the bars, the couple grew closer to a successful recipe with the right amount of sweetness, nutritional value and stickiness they had been looking for. Next, the Sullivans sent the bars to their friends to taste test. Not long after, their friends came to them again and again, wanting more. Finally, Anna and Sean worked with a food scientist to achieve the nutritional profile they were looking for and created their first bar. After a year of producing the single flavor, the couple expanded into three flavors (Peanut Butter, Cherry Cashew and Chocolate Sea Salt) and formally launched

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their brand in 2019 — landing an account with HEB in the process. Not long after, the Sullivans decided to make their new home in Austin, Texas. “We just fell in love with Austin — it’s a great place to start a business,” Sullivan says. After hearing feedback from customers, the couple then decided to make the product vegan by switching out the honey used for sweetness to blue agave. This recoup in the process allowed them to introduce a new aspect to the brand, one they had always wanted to incorporate: sustainability. “It’s funny how those two come full circle,” Sullivan says. To play their part in making a positive impact, the brand places an emphasis on upcycling, which is the use of foods that have been deemed “imperfect” or unable to sell based on being too close to the expiration date, color, etc. Currently, Real Food Bar utilizes upcycled cauliflower, kale and sweet potato in the bars and is working to include other upcycled ingredients as well. Recently, Real Food Bar released a brand new espresso flavor, made from upcycled coffee. On our call, Sullivan expressed the importance of upcycling and/or utilizing sustainable practices, especially in the food industry.

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“There’s this huge problem of food waste in our supply chain where there’s just this mismatch of supply and demand,” Sullivan says. She’s right — it’s estimated that over 80 billion pounds of food and 40% of the U.S. food supply are wasted annually, according to Nutrition Connect. And, in the year 2020 with the COVID-19 pandemic, much more food went to waste. Even The New York Times reported farmers dumping milk and smashing eggs that were unable to be sold with the shutdowns. “It’s just really crazy — the level of food waste that occurs across the board — and I think that there’s a lot of opportunity for some unique technology to match supply and demand that I think we all have a vested interest in,” Sullivan says. Sullivan says that, ever since she was little, eating food with a low level of processing, getting it as close to the source, has always been important to her. “So we feel like, on our end, with a small bar, we can make a big impact into reducing food waste, not only on the agricultural side where that’s the big source of waste but also on the consumer side, by having a bar that’s a high shelf life,” Sullivan says. afm

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The

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How one group of Austinites turned their golf trip into an annual, unforgettable experience. A U T H O R E M I LY E F F R E N 31

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or most, the green of a golf course is a place for skill, conversation and healthy competition. However, for the group of friends that play for “The Meridian Cup” every year, taking a trip to play a course is much more than that. About 11 years ago, one group of friends and Austin neighbors decided to take an all-boys golfing trip to the Robert Trent Jones Golf Trail in Alabama. The group of four worked their way across the collection of courses and concluded the trip with a Louisiana State University football game — little did they know that they were setting a tradition for many years to come. “[We had] no idea it would evolve to what we have now,” Dirk Ballast, one of The Meridian trip founders, says. The group originally got its name from the Austin neighborhood most of them lived in: Meridian. Now, the annual, leisurely boys golfing trip is fully equipped with logoed apparel, balls, golf tees, ball markers, golf towels, beer koozies, coolers, a plaid Champion’s jacket, trophy (and trophy travel case) and even a videographer (who is part of the group). One year, a member of the team started to document those memories, making a video for the rest of the team to watch for fun. Even with a collection of some quick,

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phone-shot videos and photos, the initial video was about 11 minutes long. “It’s pretty fun. The videos are kind of just — you know, imagine 16 guys over five days, playing a lot of golf and drinking a lot,” Greg Guest, one of the annual trip members, says. “It’s Comedy Central. I mean, it’s hilarious.” With such fond (and funny) memories caught on camera, it was only appropriate to take things to the next level: more gear, more footage and more amusement. “Now we have multiple GoPros in the group, and last year, a drone — we are approaching 40 [minute] videos with a ton of stuff left out,” Ballast says. Every year, it’s tradition on the first night of each trip to watch the video of the year prior. From post-putting interviews to strategic filming (GoPros even strapped onto golf carts), the films are the group’s own, just-forfun version of The Masters. “It’s become quite the production,” Guest says. And with taped-up microphones, the group takes getting the footage very seriously. While the trip is packed with loads of fun, Guest says this certainly does not take away from the sport. As they are all competitive players and golf enthusiasts, he says the group has a very sophisticated scoring system, which they use to find out who will win The Meridian

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Cup, plaque and tartan Champion’s jacket. For many of the trips, Guest says that they will all stay in the same house. And what makes the trip so memorable are those that go on it, Guest says. “I think it’s just really the camaraderie or the guys that you’re with and the stories you tell,” he says. Over time, as those in the group experience different life events, Guest says it’s a nice opportunity to sit down with one another to truly catch up and understand what each other is going through over the years. Each of them will base planning their years around the trip, he adds. “Everyone who goes really enjoys playing a lot of golf, but more importantly, I think it is the group guys that go. It just makes the whole trip something no one wants to miss out on,” Ballast says. In 2020, the group’s 10-year anniversary trip was planned to be held in Scotland, where golf had originally begun in the 1400s, but the trip was canceled due to COVID-19. Throughout the years, The Meridian gang has ventured to Palm Desert, Hilton Head, Atlanta, Scottsdale and more. “It is nice to play courses that you have seen on TV. Usually conditions are a little different and we are not playing as far back as they do,” Ballast says. “It is still an awesome experience.”

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PHOTOS ON THIS PAGE COURTESY OF KEVIN CONRAD.

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PHOTO COURTESY OF KEVIN CONRAD.

With the popularity of the trip, friends and others in the neighborhood have expressed interest in going, however, the group usually tries to stay capped at 16 people, Ballast says. “We kept thinking that over the years that people would drop out,” Guest says. “[Now], we have a waiting list of people to try to get into the trip, which is kind of funny.” Typically, one to two spots open up annually as some members back out due to life events, Ballast says, but many of the core group members have not missed a year. The attendee’s ages are across the board, and usually range from the mid-30’s all the way to 68, Guest says. “It’s a great group of guys and we go to some really cool places — between the houses and courses we play, it is really something you don’t want to opt out on and give up your spot, Ballast says. While the group has discussed upping the number of participants to 20 or so, Ballast says that booking houses to accommodate that higher group size as well as booking tee times begins to get extremely difficult. While golf is the main activity of the guys’ trip, the group will also parktake in poker, blackjack, cornhole, hanging out by a pool to watch football and more golf, Ballast says.

“It’s a nonstop, five days of competition,” Guest says. The excitement for the trip builds all year and, when asked to describe what it’s like on that first day of each trip, Guest says they’re all like kids on Christmas Day. While the sport of golf is ultimately what brings the group together, Ballast says that the fitness aspect of the trip may be slightly offset by their daily activities. “I guess all the golf and walking counts,” he jokes. Even though the pandemic has caused a shift in planning, Guest says they will absolutely continue hosting The Meridian and are already planning the next one when it is safe to do so. “We’ve literally got enough placards on there that our kids will take this over one day and they’ll be doing it,” Guest says. afm

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Hitting the (Texas) Road So, you’ve seen the main cities and stops — how about a few finds that are off the beaten path? Check out these 12 mustsee Texas spots for any road trip. A U T H O R S M O N I C A H A N D & E M I LY E F F R E N

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To get ready for summer, we’ve has rounded up some of our favorite road trip spots around Texas. Mark your maps and add these pit stops to your travel itinerary, because you don’t wanna miss these Texas treasures.

1 See the Stonehenge II

This one is a weirder kind of roadside stop, but all the more worth it. Now one of the most visited spots in the Texas Hill Country, Stonehenge II is a sight you won’t forget. Here, you’ll find a Stonehenge replica and Easter Island statue replicas created by the artists of Hill Country Arts Foundation. This, along with the Eiffel Tower in Paris, Texas, makes any Texas trip something of an international experience. While there, check out the exhibits of the Visual Arts Center — or just snap some photos!

2 Drive by Cadillac Ranch in Amarillo

PHOTOS BY MONICA HAND.

Now one of the most iconic roadside stops on Route 66 in Texas, Cadillac Ranch is home to ten Cadillacs partially buried as a modern art piece that highlights the evolution of the tail fin. First created in 1974 by a group of artists known as the Ant Farm and Stanley Marsh 3, the cars still draw tourists from around the world. Over the years, people have taken pieces of the cars, resulting in the skeleton frame of each car there now. Visitors are allowed, and encouraged, to spray paint what’s left of the cars to add their own creative touch.

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3 Boot Scoot at the Fort Worth Stockyards

This family-friendly spot is full of history, food and activities that any age will love. A whole day is easily spent at the Stockyards — from shopping, museums, shows and nightlife, there’s something for every hour of the day. Some highlights to add to the day’s itinerary: the petting corral, Billy Bob’s Honky Tonk Kitchen and the Stockyards Museum.

4 Explore Big Bend National Park

PHOTO BY KELBY ADAY.

Texas has some great and awe-inspiring parks throughout the state, but only one is a National Park: Big Bend. It can be a long drive out there from Austin, but it’s completely worth it — even if just for a weekend. Here, you’ll be able to hike up mountains you never thought existed in Texas and wade through branches of the Rio Grande. An added bonus? The sunsets are sublime and the night sky showcases big and bright Texas stars.

5 Visit the Steel House by Robert Bruno in Ransom Canyon

PHOTO COURTESY OF @KELSSTUR ON INSTAGRAM.

Located just a few minutes outside of Lubbock, Ransom Canyon is home to one of the coolest houses you will ever see. Overlooking Buffalo Springs Lake in the canyon, Robert Bruno began to build this architectural design in 1973 but, according to Atlas Obscura, it was never completed. This unique structure has been the site of tourists for many years — even Solange Knowles ventured to the West Texas city to visit the Bruno home, as seen in her “Cranes in the Sky” music video.

6 Take a Photo at the Prada Store in Marfa

Spoiler! This isn’t a real Prada shop. Constructed in 2005 by artists Elmgreen & Dragset, this permanent piece of artwork is an ideal spot for the hardcore-Instagrammers of Texas. The installation draws from contemporary, pop and land art practices and, athough the inside of the store is not accessible, it does contain donated, real products from the coveted designer, according to the website.

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7 PHOTO BY EMILY EFFREN.

7 Hike Palo Duro Canyon

9 Walk Through the Botanical Garden in San Antonio

It may be over six hours away via car from ATX, but Palo Duro Canyon will not disappoint — and it’s as rich with history as it is beauty. According to the Texas Parks and Wildlife Department, cultures like the Apache, Comanche and Kiowa left behind rock art in Palo Duro, a battle was fought in the canyon and cattle used to be driven through it. Now, travelers can visit the canyon to camp, hike and explore some West Texas history and grandeur.

San Antonio is rich with history and heritage from the Alamo to the River Walk. While you’re there, make sure you check out the botanical gardens. Founded in 1980, the 38-acre garden was meant to provide a connection to and education of both native and exotic plant life. Since then, the garden has served over 25,000 through its educational programing. Bring the whole family and explore each section of the garden. From desert to jungle plants and even areas devoted to the different parts of Texas — East, West, South and North specific plants — there is so much to see and so much to learn!

8 Visit Bishop’s Palace in Galveston

If you’re headed to Galveston for a beach trip, make sure you check out all of the historical and beautiful buildings while you’re there. One of the best tours you can go on is the Bishop’s Palace — also known as the Gresham House. Completed in 1892 by lawyer Colonel Walter Gresham and designed by Nicholas Clayton, the extravagant designs landed this spot on both the National Register of Historic Places for architecture, and for good reason. Inside you’ll find intricate carvings, captivating sculptures, ornate fireplaces and fancy furnishings from all around the world. Truly a sight worth seeing.

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10 Learn Immersively at the Space Center in Houston

Online learning is tough, so why not take your kids on a family field trip to the Space Center? Known for its variety of immersive learning opportunities, the Space Center has more than 400 space artifacts to see — just make sure to secure your tickets well in advance! The center is only a three-hour car trip from Austin, and one the family will never forget.

11 Visit the Cathedral of Junk

PHOTO BY KRISTIN FARWELL.

One man’s trash is another man’s treasure! Located right here in the Capital of Texas, the Cathedral of Junk is a piece of art located off Lareina Drive and is literally in an Austin resident’s backyard — a piece of art that has been in the works since 1979. Just make sure to call ahead to make an appointment!

12 See History at Clairemont Jailhouse

PHOTO BY MONICA HAND.

If you’re a history buff, this is a great spot for a picnic or pitstop along your route. The red brick jailhouse was known across West Texas as being escape-proof. It also seems to be able to withstand the test of time as it still stands almost entirely intact to this day after over 100 years. Stop by for a peak inside to see the very place infamous Texas outlaws sat after being caught in the small town. afm

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WELLNESS AUTHOR

Stephanie Kuehne, ACN, CHC

KEEP IT MOVING n If jet-setting or driving during your vacay leaves you feeling stopped up, here are a few tips from a clinical nutritionist on how to avoid constipation while traveling.

hile traveling may look a little different these days, one thing remains — that pesky bout of constipation. If you’ve ever experienced this, you are not alone! One thing to always remember when it comes to constipation: Never leave your body backed up for too long. Before we get into the “how-to remedy” conversation, let’s look at why this even occurs in the first place. The main factor is simple: Your body is experiencing major changes in its normal routine when you are traveling, including the digestion routine. Airplane travel, road travel and water travel alike — you are simply not in a space you would otherwise find familiar or even comfortable. Many people are simply not comfortable with having a bowel movement in public places due to comfort, cleanliness and unfamiliarity. In addition, diet and sleep cycles can also play a role in travel constipation. If you are constantly on the go and find yourself feeling

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bloated, gassy or experiencing abdominal pain, try to remember the last time you had a bowel movement, as these symptoms may correlate to constipation. Now, let’s take a look at some solutions. If you’ve read my previous articles in AFM, you already know how much I love the wonder that is magnesium. Good news, you can take magnesium citrate for constipation, usually around 600mg. Depending on how severe you feel the symptoms, you may need to add more, but stop when you finally experience a bowel movement. Think about starting at the 600mg dose and wait 30 minutes to see if things start moving. You can also try senna tea, which is normally used as a natural laxative or to clear the bowels before a surgical procedure. Cascara sagrada is another great option and usually takes about six to eight hours to work. Cascara sagrada is a stimulant laxative, meaning it works by causing muscle contractions in the intestines, which helps move stool through. A method that may be more familiar is fiber. When

Dr. Axe’s Salt Water Flush Ingredients • 2 teaspoons of sea salt • 1 glass jar with a lid • 1 liter of hot filtered water • 2 tablespoons of fresh lemon juice or one cup of lemon water Directions 1. Heat up your water, but not to a boil. 2. Add your ingredients into the jar and put the lid on. Shake vigorously to fully dissolve the salt and make sure no granules are visible. 3. Drink the mixture quickly, within a few minutes if possible (under five minutes is the goal). 4. Lay down on your side and massage your belly on one side, then repeat on the other side. If you can manage to hold in the solution for about 30 minutes this will help your body fully absorb the salt. 5. Within a short time after finishing the mixture you should start to feel the urge to go to the bathroom. 6. Once you feel you can no longer hold out, go to the bathroom. You might have to go more than one time, sometimes needing to use the bathroom for several hours before you’re fully “cleansed” and your colon is emptied.

constipated, it might be a good idea to take around 6 grams of additional fiber a day. I advise to exercise caution here, however, because fiber is also used when you have loose bowels to bulk up your stool. When taken in a low dose, fiber can help to create a really healthy bowel movement. Again, you want to remember not to go too heavy. Keep an eye out for any additional gas or bloating in the beginning if you are experiencing constipation. If you do not experience relief within one to two days, this may be something that makes sense for you to use as a long-term solution for excellent gut health. An exercise I like to recommend to my patients is called a Salt Water Flush. The flush recipe I typically recommend is by Dr. Axe. See above for the quick recipe — takes a total of 5 minutes! And last, but not least — if things are really bad, think about getting a colonic. That is the most natural solution and is often referred to as colon hydrotherapy. This softens and loosens fecal matter by allowing a small amount of temperature and pressure-controlled

filtered water to flow into your colon, which helps to facilitate the evacuation of impacted fecal matter, retained gas and other waste materials. The flow of a small amount of water and the release of waste is usually repeated several times during a session. afm Stephanie Kuehne, A.C.N., is a clinical nutritionist who has been treating patients through a holistic-focused care approach. Currently, she owns Ooh Wow Nutrition and, with her own personal experience with weight, hormone imbalance and cystic acne, helps her patients utilize functional nutrition and believes that nature is the medicine cabinet we all should utilize more often. Stephanie enjoys trying new workout experiences and considers herself and her husband (who is a chiropractor) to be self-proclaimed “health geeks!”

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WELLNESS AUTHORS

Coach Kati Epps

ENDOCRINE DISRUPTORS IN YOUR ENVIRONMENT n Five hormone-altering chemicals that could have negative effects on the endocrine system.

1. BPA (bisphenol A)

f it has been a while since human biology class, the endocrine system may not be as familiar to you as the respiratory system or the circulatory system. The endocrine system is a group of glands that produce and secrete vital hormones that the body uses for different functions. These hormones control growth, metabolism, respiration, reproduction, movement and sexual development — is your memory jogged yet? The glands that produce these hormones use the bloodstream to transport them to different tissues throughout the body. They send signals with instructions as to what the hormones are supposed to do in those tissues. When the hormone levels are not produced in the right amount by the glands, diseases can develop that affect different aspects of life. Unfortunately, there are actually many common household items that house ingredients that can affect the endocrine system (aka hormone disruptors), thus altering hormone production and potentially leading to or causing physical ailments. Here are five of the most common endocrine disruptors that can be found in everyday household items, but worry not! These can be managed or eliminated to help prevent disease and assist the body with healthy hormone creation.

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When consumed, BPA imitates the sex hormone, estrogen, in the body. When the synthetic hormone tricks the body into believing it is the real thing, problems start to arise. Diseases like breast cancer, heart disease, obesity and reproductive issues have all been linked to BPA. Healthy Steps: To avoid BPA, choose fresh foods over canned foods, as cans can be lined with BPA. Avoid plastics with the “PC” or polycarbonate marks, or that may have the recycle #7 symbol. Choose glass over plastic containers for food storage and reheating. Look for stainless steel or cast iron pans as opposed to pans with nonstick coating.

2. Phthalates

Phthalates, according to the CDC, are considered to be a group of chemicals that are used to make plastics more durable. These can get into foods from packaging. These trigger the “death-inducing instructions” in cells which begins the destruction of the cells. This is a completely normal process in cell development and the cellular cycle — however, issues arise when the phthalates trigger the instruction in testicular cells causing them to die earlier than normal. This can cause hormone imbalances, lower sperm count and slower sperm, birth defects in the male reproductive system,

4. Mercury

Mercury is also a natural but toxic metal, and one that has been found in oceans and air as a result of burning coal. Mercury binds to a specific hormone in the female reproductive system that controls a woman’s menstrual cycle and ovulation and is known to be hazardous to the neural development of a baby in utero. Mercury has shown to damage pancreatic cells that produce insulin, possibly being a contributor to diabetes. Healthy Steps: Look for sustainable fatty fishes that are responsibly caught. Wild caught salmon is a great example.

5. Organophosphate Pesticides

Organophosphate pesticides are a reproduction of a chemical used in warfare during World War II. The new version uses the pesticide to target the neuro system in insects. The organophosphate can still affect human brain development, behavior and fertility. It also affects testosterone production and alters thyroid hormone levels. Healthy Steps: Buy organic fruits and vegetables as much as affordably possible. If all organic is not possible, try fruits and vegetables like strawberries, celery, blueberries, kale, peaches, apples, nectarines, potatoes, cherries, imported grapes, spinach and lettuces. The endocrine system is a very sensitive network of glands that produce hormones and send them through the body via the bloodstream. Environmental factors from where we live, how we store our food, to what we eat all contain toxins that affect the way the endocrine system works. When unchecked and inadequate hormone levels are produced, disease can follow. Luckily, simple switches and thoughtful purchases can make a great impact. Consider switching plastic storage containers for glass. Opt for stainless steel or cast iron pans, body products without fragrance and get rid of any lead-based paint. Then make a grocery list rich in fresh organic fruits and vegetables and fresh caught salmon. Here’s to a healthy, happy endocrine system! afm

obesity, thyroid issues and diabetes. Healthy Steps: To avoid phthalates, look out for plastic wrap made of PVC, plastics with the recycle #3 symbols and plastic food containers. Opt for cloth and/ or reusable sandwich and snack bags as well as glass containers for reheating and storing foods. Personal care products like deodorants, lotions and body washes can contain phthalates disguised as “fragrance.” Look for personal care items that are fragrance free and phthalate free.

3. Lead

While lead is naturally made by the earth, it is extremely toxic and can harm almost every organ in the human body. It has been linked to brain damage, nervous system problems, elevated blood pressure, miscarriage, premature birth, hearing problems and kidney issues. Hormone issues and extra stress bring diabetes, anxiety and depression with lead exposure, and it is especially dangerous for children. Healthy Steps: To avoid lead, be aware of home maintenance. Lead-based paints have long since been removed from the market, but older homes still may house some risk. Filtering drinking water will also help reduce exposure. Lastly, choosing a healthy diet helps the body, especially in children, reduce rates of lead absorption when exposed.

Coach Kati Epps is the founder of MyBody GX with a background in chemistry from Colorado State University and is an ACE-certified personal trainer, health coach and nutrition specialist.

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WELLNESS AUTHOR

Jarod Carter, DPT, PT, MTC

STRETCH AWAY THE STIFFNESS n Easy stretches to reverse the effects of long flights and road trips.

s the world tries to move back to normalcy, many people are planning much-needed trips and vacations and, as physical therapists say, “It’s all fun and games till someone’s back goes out.” Just kidding, I’m the only physical therapist I know who says that. Dad/PT jokes aside, the main component of long flights and/or road trips is prolonged sitting, which most commonly leads to pain or other problems. While most people think lumbar spine compression (which is more pronounced in sitting than standing) is the primary cause of this issue, a lesser-known factor involves the hip flexors. Let me explain. In the seated position, our hips are flexed, which puts our hip flexor muscles in a shortened position. Biological tissue tends to adapt over time to the positions and forces that we put through it. So, if we hold a muscle in a shortened position long enough, over time the muscle will become more permanently shortened and “tight.” In other words, prolonged sitting can have both temporary as well as more permanent effects on the length of our hip flexor muscles and the surrounding connective tissues.

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Why is that an undesirable thing? Well, the hip flexors attach to the spine and pelvic bones in a way that causes compression of the spine when they are tight or spasming. If the hip flexors become especially tight, it can limit our ability to gain a fully upright posture when we stand. When you see an elderly person bent forward as they stand or walk, tight hip flexors have a large role in what you’re seeing. If you have back pain that is worsened or “pinches” when you bend backward, it’s almost certain that your hip flexors are too tight or are currently in a state of spasm or “guarding.” So, the moral of the story is that if you want to reverse one of the most common, negative effects of long flights and road trips, you need to stretch your hip flexors and move your spine into extension. The

PHOTO COURTESY OF CARTER PT.

next couple pages include a few easy-to-use stretches on your trips this summer and beyond, but, before we dive into those stretches, I want to give some general travel tips to keep you moving and feeling good while on vacation: • Choose your seat wisely: If you’re flying, get an aisle seat so you can easily stand up as often as needed. • Low-back support: Unfortunately, most seats in airplanes are designed without much/any lumbar support, allowing you to slouch if you’re not actively holding your low back straight (which is unreasonable to attempt for hours at a time and impossible if you’re asleep). I use an inflatable lumbar support that’s small and easy to pack away. I use it when driving in my old Land Cruiser as well.

• Foot pumps: Get your feet pumping up and down every once in a while to keep blood flowing and combat stiffness and swelling with long flights or drives. • Butt squeezes: Sounds funny, but this, too, will combat stiffness, get blood flowing and burn a few extra calories while sitting. • Hydrate: Our bodies dehydrate more quickly up in the sky. Whether you’re flying or driving, don’t forget your water! You’ll enjoy your destination more if you’re feeling hydrated. • Beware of hidden tension: If you’re driving, set an alarm reminder to relax shoulders down. A lot of people slightly elevate their shoulders when driving, especially in traffic, and that can lead to a lot of soreness on long trips.

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STANDING HIP FLEXOR STRE TCH

LUMBAR BACKWARD BENDS

Okay, back to our stretches…

PHOTOS COURTESY OF CARTER PT.

When someone mentions hip flexor stretching, many people immediately think of the classic stretch where you’re kneeling on one knee and driving the hips forward. Unless you’re using it as part of a pre-workout warmup, I’m not a huge fan of this stretch for those seeking to create a true, long-term lengthening of the hip flexors (and not just a temporary stretch). The problem with this lunge-style position approach is that the hip flexors are contracting while you’re trying to lengthen them. If they are fully relaxed, you’d go into the splits and hurt yourself. Stretches in which the muscle you’re stretching is in a state of contraction can be great for warmups, but they don’t result in a long-term lengthening of the tight tissues. Although the stretches you see here are both in a standing position (for ease of use while traveling), they can be done in a way that gives sufficient relaxation of the muscles to really get a good stretch. Please note: Keep these gentle! Gentle stretches held for longer periods tend to be more effective at resolving tightness than brief, intense stretches.

your abdominals can relax, and this will provide a nice extension of the lumbar spine and stretch of the hip flexors. Do 10-20 gentle repetitions every few hours in flight or on pit stops. I chose these two stretches because you don’t need to kneel or lay down to do them, so they’re easy to use even in a busy airport or gas station. If you travel with a foam roller, try this nice back arch stretch at the end of a long day on the road or in the sky. So, there you have it! Two highly effective but easyto-use stretches to reverse the effects of long flights and drives. If you have any questions or any pain that might keep you from enjoying your upcoming vacations to the fullest, let us know or find a great physical therapist in your neck of the woods. afm

Standing Hip Flexor Stretch

This stretch is a great way to quickly open up the hips and stretch your hip flexors without having to take a knee. The key here is to lock your back knee completely straight and then tuck your hips under, rolling your pelvis posteriorly like you’re trying to flatten your low back. If done correctly, you’ll feel a stretch somewhere around the front side of your hip. There shouldn’t be any pain or discomfort with this stretch. If there is, consult your physical therapist. Hold a gentle stretch for at least 60 seconds.

Jarod Carter PT, DPT, MTC, is the founder of Carter Physiotherapy, where active people in Austin go to quickly recover from injury so they can keep playing their sport, exercising and enjoying life. Offering specialized, hands-on manual therapy as well as online telehealth treatment options, all sessions are one-on-one with a Doctor of Physical Therapy and designed to get you maximal results as quickly as possible. Jarod is also the author of two books and has helped thousands of healthcare providers around the world to create private practices offering the highest level of treatment and care. Jarod provides monthly resources and discounts specifically for Austin Fit Magazine readers here: www.CarterPT.com/AFM

Lumbar Backward Bends

Back extension is a highly important range of motion that many people lose over time with age and desk jobs. Here is the key to limiting compression of the spine and making this a beneficial and comfortable stretch: You should be letting your hips glide forward, not leaning your shoulders backward. If you keep your eyes on the horizon with your shoulders staying over your feet (not shifting backward behind your feet),

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WELLNESS AUTHOR

Stephanee Owenby

TREAT WHILE YOU TRAVEL n If you’re one to get sick while traveling, here are a few reasons why you might feel the way you do and how TCM modalities could ease your travel sickness symptoms.

uman beings love to travel. In 2019, a total of 2.3 billion individuals took trips in the United States alone. We travel for many reasons: to experience new people, places and cultures; to broaden our horizons; to escape our everyday lives; and to see the world through new eyes. But nothing ruins a good vacation like not feeling your best! Motion sickness, pain and illnesses like allergies and the common cold can derail even the best-laid trip plans. Throughout the 5000-year history of traditional Chinese medicine (TCM), clinicians have been developing methods to preserve and restore health to the human body. Acupuncture is arguably the most well-known TCM practice. Combined with

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traditional Chinese herbal medicine and other, lesser-known modalities like cupping and gua sha can be extremely effective at relieving the symptoms of motion sickness, reducing pain and helping the body heal from injuries and infections. My experiences with travel have been some of the best — and unfortunately also the worst — experiences of my life. I often say that I have the heart and soul of a traveler, but just not the constitution of one! I suffer from terrible motion sickness, whether traveling by car, air or sea. I’ve never traveled by train, but I’m guessing that those would give me motion sickness, too. And after my last cruise, I even had seasickness after getting back on land — a type of motion sickness known as disembarkment syndrome.

some evidence-based, effective acupuncture points such as SJ21, SI19, GB2 and P6 (pericardial channel 6) have been selected to treat motion sickness. As a result, patients with motion sickness are soon asymptomatic.

Motion Sickness

Digestive Issues

Motion sickness, travel sickness, seasickness or disembarkment syndrome occur when the body, the inner ear and the eyes send conflicting signals to the brain. People may feel fine one moment and then suddenly experience various symptoms such as nausea, vomiting, cold sweats, dizziness and headache, as well as other uncomfortable symptoms. This most often happens when people are in a car, boat, airplane, flight simulators and amusement park rides. The good news (and I can attest to this from personal experience!) is that TCM, including acupuncture and traditional Chinese herbal medicine, can help. Nausea is the result of rising stomach Qi. According to AOMA clinician and licensed acupuncturist Nelson Song Luo, Ph.D., M.D., LAc, normally, stomach Qi should descend rather than ascend. What happens to people with motion sickness? In TCM, the Qi and blood in the inner ear are provided by the san jiao (SJ), small intestine (SI) and gallbladder (GB) channels. The eyes are nourished by the liver channel. In a moving vehicle, the Qi and blood circulation in the SJ, SI, GB and liver channels are disturbed by abnormal movements which will cause the stomach Qi to rise, causing symptoms of nausea or vomiting. As a result, people suffer from motion sickness. During an acupuncture treatment, acupuncture points on SJ, SI, GB and liver channels are selected to rebalance the Qi and blood circulation in the inner ear and eyes. In Dr. Luo’s practice at AOMA,

Aside from motion sickness, travel can often cause other symptoms of digestive distress. Ideally, we should eat mindfully and avoid overeating, but part of the joy of travel is experiencing new things — and indulging! But, while enjoying the journey of indulging, the destination is often downright miserable. TCM teaches us that digestion begins with the spleen. On a physical level, the spleen handles the “transformation and transportation” of food. The stomach “governs the intake” of food, but the spleen extracts nutrients from the food and sends that nutrition to other areas of the body. When we temporarily over-tax our digestive system with high quantities of dense, fatty, greasy, processed foods and alcohol, we shock our bodies and run the risk of developing what is referred to in traditional Chinese medicine as “food stagnation.” Food stagnation presents with symptoms like abdominal distention, belching, flatulence, nausea, fatigue, low appetite and even vomiting and diarrhea. This is because the digestive system is temporarily unable to do its job of receiving, transforming and transporting nutrients because it is overwhelmed. Acupuncture helps calm the digestive tract, and traditional Chinese herbal formulas can help transform food, break up stagnation and get your digestive system back to optimal function.

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Chronic Pain

and enhancing cellular immunity. It can speed up the healing of infections and normalize the body’s immune response. Regular acupuncture boosts the immune system to prevent illness and can treat conditions such as allergies, colds and flus. If, like me, you have the heart and soul of a traveler but not the constitution of one, I highly recommend giving acupuncture a try! It might help relieve your discomfort and get you back to enjoying your journey. And while I hope that your next travel experience is free from any illness, digestive distress or pain, should you experience any of these symptoms, I hope this article inspires you to think of TCM as a possible solution. Safe travels! afm

Chances are, you know someone who experiences either chronic or acute pain daily. Although acute pain is a normal sensation that is triggered by the nervous system to inform your body of a possible injury that may need more care, chronic pain is different. Chronic pain can persist because an injury never fully healed or because pain signals continue to fire in the nervous system. And both acute or chronic pain can greatly interfere with your ability to enjoy travel! Acupuncture sends signals to the brain to reevaluate an injury and turn off any pain receptors that are unnecessary, which can help to relieve chronic pain. Acupuncture also relaxes muscles, increasing blood flow and bringing relief to tight or stressed tissues, often helping with acute pain and promoting healing of a recent injury. The best part? Unlike pharmaceutical pain-relievers, acupuncture is free of cumulative side effects and is completely non-addictive. Even minor ailments can prevent you from fully enjoying your travel experiences, whether you’re experiencing allergies, the flu or a common cold. Your immune system is made up of special organs, cells and chemicals that fight infection in your body. Acupuncture strengthens a weakened immune system by increasing red, white and T-cell counts

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Stephanee Owenby is the senior director of operations at the AOMA Graduate School of Integrative Medicine and oversees the business aspects of all AOMA’s clinics, letting her creativity flow as a regular contributor to AOMA’s blog and monthly clinic newsletter. While she started out as a self-proclaimed needle-phobe, Owenby now considers herself an acupuncture aficionado and a devoted TCM fangirl.

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.

FITNESS AUTHOR

Emily Effren

PHOTOGRAPHY

Courtesy of Ashley Kidd

ATHLETE

Spotlight

ASHLEY KIDD n Get to know this 5x wakesurfing

world champion and AFM’s 17th annual swimsuit issue cover girl.

lot goes into what it takes to become a world champion wakesurfer, not just once, but five times over. This month, we speak with local wakesurfing athlete Ashley Kidd on all things nutrition, competition preparation, mental toughness and more.

out practicing. I very rarely will get frustrated because I am just happy to be out doing what I love. I always listen to music loud and let my body take over! AFM: How much of a role does nutrition play in your day-to-day? What about during training? KIDD: I am a very healthy eater! I believe that what I

AFM: What first got you into wake surfing? taught me how to wakesurf and was the person to push me to try it out. I actually didn’t want to try it out at first!

put into my body is how well my body will perform and function, so I make sure to eat a lot of lean meats, fruits and veggies. I also make sure I am never hungry especially before wakesurfing or working out.

AFM: What is training like while getting ready to compete?

AFM: What are some other things you do out of the water to help you train?

KIDD: I like to keep my training fun and pretty mellow. I

KIDD: I love all different types of workouts! I am the type

KIDD: I learned how to wakesurf in 2009. My brother

just go do what I love to do while I try and perfect all of my tricks, whether it’s going bigger on them or learning something I haven’t done before and trying it a million times. I always try to stay upbeat and positive when I am

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of person that likes to push myself out of my comfort zone and shock my body by doing different workouts constantly. I love spin, yoga, pilates, weight lifting, Orange Theory and bouldering.

17 TH AN NU AL SW IM SU IT IS SU E MAY 2021

AFM: What went through your mind when you won your first World Champion title? KIDD: I was literally in shock when I won my

first title. It had been something I had worked for every day and what I had my mind set on every day when I woke up. To finally complete that goal is still something that is hard for me to process and believe!

Ashley Kidd 5x World Champion Wake Surfer

AFM: Describe a time when you thought about quitting, and what made you get back on the board? KIDD: In 2018 at the World Championships, I performed

the worst I ever had at Worlds. I was very frustrated with myself mentally before going into that event. It was hard for me to get in the right mindset after winning four World Titles in a row. I felt so much pressure on myself to get my fifth title. I ended up psyching myself out, and that is why I didn’t perform great. I had put the time and effort in everyday to be able to perform well and win the event, but my mindset was so off that I just didn’t pull through. I felt like I wanted to quit because I had put so much into training for the event and I didn’t follow through. After about a month after the event, I realized I needed to do more mental work and meditating to be able to get in the right mindset and that it would be a new obstacle for myself to overcome. I am not the type of person to give up, so I ended up learning even more new tricks and doing yoga almost everyday to try and get a better mind and body connection. I just won my fifth world title in 2020. I know that wakesurfing is what I LOVE to do whether I am competing, winning or losing, so no matter what, it won’t be something I will ever give up on. It is a part of my life and a part of me! AFM: What is a piece of advice you have for other fitness competitors? KIDD: Put 100% of your heart and soul into what you love,

and your energy and the benefits will come! Never give up on what you love.

AFM: Final Q: Lake Travis vs. Lake Austin — which is your favorite to surf in? KIDD: That is a hard question! Both lakes have so many

great things about them.

I would have to say Lake Austin on a glassy day with no one on the lake. I love the big hills surrounding the lake and the 360 bridge. It just feels like home! afm

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FITNESS AUTHOR

Emily Effren

DESTINATION FITNESS n From paddling in Iceland to hiking in Peru, learn how destination fitness has changed these Austinites’ lives and how an adventure fitness trip could be your next incredible experience.

hile many train for local 5Ks, marathons, triathlons and more, some prefer to take their fitness up a notch, or even to another part of the world. This month, learn how one group turned their single trip into a full-time job, what it was like to paddle for a cause in Iceland and even experience the Inca Trail from one of AFM’s very own, Monica Hand. By training, traveling and experiencing another area with others, these Austinites describe what it was like to experience fitness in an unfamiliar, exciting environment.

Running Around the World In 2012, Gabe Steger and Allison Macsas took a trip to Morocco as a getaway. While there, the couple had dinner with a local in the Sahara Desert. Drinking wine

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and talking under the stars, the topic of running was brought up. As the local shared how he would give water to French runners who would journey to the desert to run, the couple had a “lightbulb moment,” Steger says. What if they could bring runners to Morocco? The couple began to imagine an expedition that allowed runners to experience the area as they ran in one of the most unique places in the world.

That night, Rogue Expeditions was born. After they returned from their vacation, Macsas approached the owner of Rogue Running and asked if they could advertise a running trip to Morocco. “We immediately had like 22 people sign up. We were like, ‘Okay, this is real,’” Steger says. The following year, Steger and Macsas hosted the 10-day running adventure in Morocco — and it was

PHOTO BY ALLISON MACSAS.

a complete success. At the time, the couple had planned for the trip to be a one-time event, but after the trip, others began asking when and where the next expedition would be. Through personal connections, they were able to plan another running trip to Lake Tahoe and then another to Kenya, and soon, both Steger and Macsas quit their jobs to pursue Rogue Expeditions full time. “Our life has definitely changed,”

Steger says. “I went from working long, decimal hours in a corporate career to basically traveling the world, living out of a suitcase for half of the year.” Now, the couple has hosted more than 85 expeditions all over the world: Morocco, Kenya, Ireland, Patagonia, Slovenia, Croatia, South Africa, British Columbia, Lake Tahoe and Oregon. On their trips, Steger says there is no mileage requirement, and

they’ve had anywhere from 5Kers to marathoners come along. While they usually don’t know each other, Steger says that everyone always comes away from the experience with over a dozen new friends. “After spending a week to 10 days on an international trip, you’re running together, you’re sweating together, you’re having your meals together. There’s these stories that develop — little nuances [and] things happen and become funny stories,” Steger says. “It just bonds that whole group together and creates this magical environment.” Steger adds that in today’s world, more and more people are seeking experiences over material possessions, and experiences like these in particular can be significant and transformative. He says it’s because, with Rogue Expeditions, each person is not only pushing themselves physically, but also mentally, as they’re forced out of their comfort zones into a new country or destination, and then climbing a mountain or running a trail. “When you step out of your boundaries, I think that’s really to stop to analyze what’s important in life,” Steger says. “You have these experiences and stick with them, and those are really impactful. We’ve seen a lot of people make some big life changes after our trips, which is really cool.” Having moved away from Austin just before the pandemic, the couple had to put a few of their trips on hold until it was safe to resume. Now, the couple resides in Bend, Oregon, and has planned expeditions for the rest of 2021. “Put yourself out there, make yourself vulnerable,” Steger says. “That’s when the best experiences will happen.”

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PHOTO BY CALEB KERR.

n FITNESS

Stand up Paddleboarding in Iceland

Some may be apprehensive about traveling to an unfamiliar destination for fitness, however, this is exactly what the Flatwater Foundation is looking to achieve during their paddleboard series, the Flatwater Challenge. Since 2015, Flatwater has journeyed both within the U.S. and overseas to raise money for their mission to provide mental health therapy for families coping with cancer diagnosis. These challenges also work to strengthen the relationship participants have with Flatwater. The foundation’s founder and executive director, Mark Garza, says that for each challenge, they will initially scout for locations that will take participants outside of their comfort zones, test and increase their mental toughness and make the experience something that was achievable yet transformative and life-changing. In 2019, a group of 15 paddlers journeyed to Iceland to take on one of these Flatwater Challenges.

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Preparation for the event was more than just proper nutrition and physical training; it required mental training as well. In addition to paddling significant distances each day, the paddlers slept in vans, traveled (sometimes hours) to get to the next location and had to deal with the elements of the terrain — frigid temperatures, wind and paddling in 38-degree water. One day of the trip, Garza recalls when the group was going to paddle in the Jökulsárlón Lagoon, which is filled with icebergs. When they got to the location, the wind was too strong for them to paddle, and nerves were increasing. “We were all mentally sort of spinning and had to kind of dig pretty deep,” Garza says. The group decided to move around the corner to Diamond Beach to wait out the weather, in hopes they could still accomplish the paddle before daylight was gone. Although it was still windy, Garza says that after the break on the beautiful and serene beach, the group then looked at the challenge with a whole new mindset.

“We were able to get on, follow each other in a line and push each other through, across the lagoon, out and back to where we started,” Garza says. “It was definitely the most incredible place I’ve ever paddled in my life.” In total, the 15 paddlers raised $202,000 for the foundation and paddled 100km. In this day and age, Garza says having the opportunity to get away from one’s day-to-day life can be rare, and getting to incorporate fitness into a getaway can often enhance the overall experience. Add in taking part in a new culture, and it can be a fulfilling experience, he says. As so many people seek mental health, clarity and balance through exercising, combining those limited opportunities to get away with the element of exercise and fitness while also getting to experience a new culture and country can be a fulfilling experience, he adds. “It’s the perfect mix and balance of just the ultimate trip,” Garza says.

AFM’s Editorial Assistant Monica Hand shares her destination fitness adventure first hand, hiking in Peru!

My friend Erin had dreamed of hiking the Inca Trail since childhood. When she mentioned she was planning the trip to me, I was immediately on board. If you don’t know, the Inca Trail is the famous Peruvian trail leading to Machu Picchu. It’s 26 miles of rigorous, steep climbs and descents with the highest altitude being over 13,000 feet above sea level. It is by far the toughest and most awe-inspiring hike I have ever been on — but it’s still at the low end of toughest hikes out there. Throughout the four days on the trail (or seven days, depending on your level and pace), you’re immersed in rainforests, green meadows and peaks in the clouds. I think it’s safe to say that all three of us on the trip found parts of ourselves we didn’t know existed as we were forced to dig deep, power through long days of only going straight up and balance on the slippery, ancient paths. The views are stunning, the people you meet on the trail are inspired and the history you’re surrounded by makes the trek feel like going back in time. Although the end goal is obviously seeing Machu Picchu, there are all sorts of ruins along the trail that are honestly just as breathtaking and provocative. With a guide, you learn the history of the Incan peoples, their

PHOTO BY CMONICA HAND.

Hiking the Inca Trail to Machu Picchu

fascinating ancient civilization and the country’s fervent preservation efforts. The biggest challenge for anyone coming from Austin will be the altitude. If you arrive in Cusco a few days before you’re scheduled to take off, you should be able to allow your body to adjust to the increased altitude while you explore the historical city and even hike up and around the town. I would recommend this trek to anyone and everyone, no matter

your ability. There were people on the trail over 70 making their way through at their own pace. It is an accessible fitness destination because with your guide, you’re able to plan out how fast your group should be going and what your goals are. Just be prepared for grueling hours of hard, but rewarding, work. afm

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FITNESS AUTHOR

Amy Willis

RUNNING BIG BEND n One Austinite and runner shares what it was like to run in one of Texas’ most beautiful locations.

n early April, 20 adventurous trail runners headed west to Big Bend for Trail Roots’ first Runcation of 2021. Just after the 2019 trip, the world closed down due to the COVID-19 pandemic and, after a year of isolation, runners were ready to reunite and reconnect. This annual trip has been coveted by Trail Roots members and friends for years, but for many, it was their first experience of this sprawling and majestic landscape that defines the border of Mexico and the United States. We all piled into cars stuffed to the brim with camping gear and snacks, left Austin and made the long trip to Terlingua, an old mining town just outside the parks where we’d set up camp for a few peaceful, cell phone-free days. After unloading and pitching our tents, we chowed down on homemade chili stuffed in baked potatoes, then fell asleep in our tents beneath the famous Texas

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starry night sky, anxiously awaiting our first run in the morning. At 6 a.m., Trail Roots founder and owner, Erik Stanley, led a morning meditation followed by breakfast and coffee. Once we gathered our gear, we drove to Big Bend National Park to run two trails. To our surprise, there was a significant wildfire in the basin and all but one of the trails were open to runners. Luckily, the Window Trail, which is one of our favorites, was open and we ran the five-mile trail that meanders down into a canyon, surrounded

by massive rock formations and ending at the famous “window.” We carefully hopped on stones across a stream with birds and butterflies flapping past. Early morning is always the best time to run and, with fewer people on the trail, nature captivates all of your senses. It’s an incredible feeling to be running in a wild national park and see all of your friends run by with huge grins on their faces, occasionally stopping for a photoop. At the end of the trail, we came upon a “window” which was the top side of an ancient waterfall in

PHOTOS COURTESY OF TRAIL ROOTS.

the crevasse that overlooks a truly stunning view of the Chihuahuan Desert. Many of the runners took careful selfies with the “window” and the spectacular desert in the background. We spent extra time exploring a side trail and added some vert to a gorgeous morning. The national park is a stunning place to spend the day, and being able to run through the trails is a dream come true for any outdoor enthusiast. After our initial run, we drove to Santa Elena Canyon, one of the most photographed areas of

Big Bend due to the dramatic, towering canyon and the Rio Grande splitting down the middle. After a hot run, we willfully shed some clothing and dipped into the river to cool off. We sat shoulder to shoulder and swapped stories of our day’s adventure while admiring the overwhelming beauty of our surroundings. That night, we all got seconds and thirds of homemade spaghetti. Runners are not shy about their precious post-run meals. Once we were all showered, fed and rested, the group enjoyed a spectacular Big

Bend sunset which quickly drifted into a dark, glittering night sky. On the second day of our Runcation, we ventured to Big Bend State Park where we were welcomed by flatter terrain, but we had to endure more of the hot afternoon sun. We had the option of running a 10- or 18-mile route, all with expansive views and neverending blue skies. Throughout the run, we were lucky to run through rows of colorful desert flowers and explore abandoned mercury mines and ghost towns in the middle of the desert.

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THE TRIP SEEMED TO FLY BY, BUT WE WERE ALL GRATEFUL TO HAVE GOTTEN THE OPPORTUNITY TO EXPERIENCE THIS BEAUTIFUL AND REMOTE AREA OF TEXAS.”

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Once we got back to camp, we each dressed up in our best evening trail clothes and headed to the Starlight Theater for food, country music and dancing. We downed cheeseburgers, queso and Starlight margaritas — and no calorie was considered shameful after the day we just conquered, running for hours in the desert. After our evening of music, dancing and delicious food, the group headed back to camp. That night, we sat around the campfire and did a gratitude circle. We reflected on our favorite moments and expressed gratitude for each other and the opportunity to run in such a special place. These trips help us realize that we are so much stronger as a group than we are on our own. We learn to rely on each other, to open up and to share what is weighing on our hearts. Vulnerability is

inevitable when you spend hours on the trails together. Not wanting our last night to end, we stayed up a little bit longer and sang songs until the fire went out. The trip seemed to fly by, as most vacations do, but we were all grateful to have gotten the opportunity to experience this beautiful and remote area of Texas by running along its ancient, mythical trails. The Big Bend trip was an overwhelming success; stories and inside jokes are sure to be re-lived on future runs for years to come. Being able to step out of the daily hustle, even for only a weekend, into a wonderland of trails and mountain views helped us recharge and revitalize our passion for running. The best part of the trip? Venturing with such a diverse and fun group of trailrunning friends with whom the bond will last a lifetime. afm

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FITNESS AUTHOR

Sadie Flynn

ARE YOU OVERTRAINING? n Avoid injury (and heartache) by understanding the signs and symptoms of overtraining.

n the fitness world, there’s a subjectively thin line between what is lauded as a healthy relationship with health and fitness and what would be considered a dangerous obsession. And I don’t use the phrase “dangerous obsession” lightly, as I’ve witnessed firsthand the kind of damage that compulsory dieting and exercising can do to a person. I’ve seen a competitive dancer and runner suffer from shins-down stress fractures all throughout her college career because she preferred to be fueled by diet pills, energy drinks and Lean Cuisines for fear that food, water and rest would derail her dancing dreams. I’ve watched the painful recovery of a twenty-something CrossFitter whose patella snapped clean in half because her body — under-nourished, over-trained and extremely fatigued — had

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entered into a survival-based premenopausal state, causing her bones to become weak and brittle. I’ve listened as friends bemoan endlessly about how their bodies can never recover from a workout, yet they refuse to rest or eat the necessary amount of food their bodies need in order to sustain their hyper active lifestyles. These are the same people who hit a progress plateau and then hop to the next gym, race or challenge to avoid confronting their pain — chalking it up to the type of sport they were practicing instead of listening to their depleted bodies. The tough part about having a preoccupation with health and fitness is that it’s a sneaky snowball. What began as an honest hobby, slowly over time grew into a lifestyle, then devolved into an addiction. So, what are some signs that you or someone you know might be snowballing

their way into stress fractures or snapped knee caps, and what can you do to help thwart physical and psychological damage? Grab an ergonomic chair and let’s discuss.

Overreaching vs. Overtraining

Before we get to the state of overtraining, there is something called overreaching. Overreaching is a temporary condition that occurs in response to heavy loads or high-intensity work performed more frequently (and longer) than appropriate and without adequate rest. Signs and symptoms of overreaching are things like poor sleep, generally feeling under the weather and moodiness. What makes overreaching tricky is that it often does not have any significant impact on athletic performance. So, if undetected or unaddressed, overreaching can quickly spiral into overtraining.

Overtraining is a chronic condition of extreme fatigue that can result in serious disorders involving the nervous and hormonal systems. Overtraining builds on overreaching and is induced by prolonged, highvolume, high-intensity exercise repeated, again, without adequate rest. Signs and symptoms of overtraining include poor sleep or insomnia, increased anxiety and/ or depression, muscle and general fatigue, constantly being sick, loss of menstrual cycles in women, appetite loss and more. Dr. Roman Fomin, a senior research scientist and associate professor of physiology, compared overreaching and overtraining to traffic lights: “If you see the yellow light, slow down and be alert. If you notice a red light, stop and help your body recover without delay.” Say you’ve been unknowingly overreaching, and you’re on the

brink of overtraining — how can you proactively and productively pause at the yellow light so a temporary condition doesn’t become chronic? Here are three action steps: 1 Seek counsel. I am not a therapist, but I love mine. And if there’s one thing I’ve learned from him over the years, it’s that if ever there is a habit or circumstance of yours that begs for change, and you experience anxiety from the mere thought, it’s likely that too much of your worth and value are being poured into something that can’t (and shouldn’t) fulfill or sustain you. I highly recommend finding someone who can help unpack why you are putting so much of yourself into health and fitness, so you can restore and strengthen your relationship with it. 2 Introduce (and prioritize) active recovery. At our gym, we’re constantly telling our members to take time to rest and recover appropriately. We believe it’s important for our people to know that it is unwise to work out hard six days a week for months on end — no matter your experience level. For some athletes, a three days on, one day off cadence works well. For others, five days on, two days off works better. Regardless of how they slice it, they’re resting at least two days a week, and on those days we encourage them to engage in some sort of active recovery. Active recovery can include long walks with your dog, leisurely bike rides, an easy hike, a casual swim, yoga, extended mobility sessions — anything low intensity that

can work out soreness without adding load or volume. 3 Check your nutrition. Food truly is fuel. It’s fun, yes, but it’s what makes our bodies go and do. Proper nutrition is the most important factor to our wellbeing. Without it, we break down. And in the case of overtraining, it is highly likely you are undernourishing your body. There are a million and one ways you can go about buttoning up your nutrition, but I’d first and foremost recommend working with a nutrition coach who can help guide you through refueling yourself appropriately and effectively. The Refuel program at Renew is pretty damn good, if I may say so myself (as a client and staffer). So, if right now you’re readying your nightly ibuprofen and popping the cups off your IT bands, going on day five in the gym and feeling generally unenthusiastic about your next workout — perhaps it’s time for a priority shift. Sadie Flynn is a CrossFit Level 2 Trainer and former collegiate athlete with a penchant for power lifts. As a new mom, Sadie is deeply passionate about pregnant and postpartum fitness and wellness, and she works hard to help women take care of their bodies before, during and after birth. When she’s not coaching at CrossFit Renew or forcing her 90s alternative music beliefs upon you, you can find her somewhere outside with a beer, her husband, two dogs and their rambunctious toddler.

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

FITNESS AUTHOR

Monica Brant

KICK MO’S BUTT

at HIT Athletic with Yancy Culp

n This month, Mo ventured over to HIT Athletic for a full DEKA STRONG workout — and she was DEKA done!

JUNE 2021

ZONE 5

s it ironic, coincidental, interesting or only destiny that I reunited with Master Coach and Elite Spartan racer, Yancy Culp, and completed my first DEKA STRONG experience for this month’s Kick Mo’s Butt workout — 10 years after having Yancy kick my butt in our first KMB back in 2011? Much like how Yancy handles all of his business, he studies and researches his victims — I mean clients — and works out objectives. During the KMB session in 2011, he kicked my butt with battle ropes and outdoor training circuits. During our session, he also piqued my interest in competitive track, because he knew (from his research) that I was a “trackie” back in high school, and over the 20+ years as a professional fitness athlete was incorporating sprints as a means of training. This is a completely different (and awesome) story to share another time. Of course, after our 2011 KMB session, I was hooked on Yancy’s energy and passion. Just as he does with most people, Yancy became a friend and mentor for my competitive USATF (USA Track & Field) Masters Track, Spartan races and Ninja Warrior training. Over the last 10 years, post-Yancyintroduction, I have made many new friends, competed in races I never knew existed and found new strengths and talents I did not know I had available inside! As you can read, Yancy holds an incredibly special place in my life.

Now, back to the current KMB recap. Upon arrival at HIT Athletic (where Yancy has launched DEKA), I had no idea the facility was 25,000 square feet and could deliver so much in the terms of strength, endurance, speed/agility and flexibility training. Side note for all you moms (and dads): they offer a fully equipped childcare center, baseball training facility and youth programs to fit you and your children’s needs — so you and your family can hit the ground running as soon as you walk in the door. I was seriously blown away by this location and would love to train here if I lived in Austin again. Now, mind you, I knew going into this session how Yancy works and what type of athlete he expects from me, so I was focused on making sure I didn’t let him down. After completing a quick IG story, Yancy met me at the door with his typical, larger-than-life smile, and his positive energy was already radiating to me and my 18-year-old goddaughter, Daisa, who came to train with me for the session. If anyone knows Yancy, they know what his energy is like no matter what he is walking through, and he always focuses on the other people around him. To start off the session, all three of us enjoyed a shot

ZONE 6

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n FITNESS of BeetElite (by HumanN). Yancy walked us through the DEKA STRONG series while explaining why and for whom it was created. Since Yancy is the Spartan DEKA program director, he knew this event better than anyone and spoke on the need-to-know aspects prior to starting. Like the name implies, DEKA STRONG is a 10-exercise (or obstacle, depending on how you look at it) fitness test that 98% of humans over the age of 15 can perform, and it does not include any running. The exercises are meant to be basic and based on time. This is such a great concept because it allows more individuals to compete not only against others, but more importantly, against themselves. Here is the layout of exercises: Zone 1: 30 RAM (33lbs) alternating reverse lunges Zone 2: 500m rowing Zone 3: 20 box jump over/step over Zone 4: 25 medicine ball sit up Zone 5: 500m SkiErg Zone 6: 100m farmers carry Zone 7: 25C air bike Zone 8: 20 dead ball shoulder over Zone 9: 100m tank push-pull Zone 10: 20 RAM (22lbs) burpee

ZONE 10

ZONE 7 Without a doubt, this series tested me physically and mentally. At one point, I believe I had that stupid inner voice asking me why I was doing this and telling me I could quit ... it is the same sneaky voice that speaks quietly in my ear right around the 225-meter mark of a 400-meter race and, as usual, I told it to “Shut up and move on,” because I had WORK to do! It’s funny how we have these conversations that take up valuable time and energy while we are working hard at something — assuming I am not alone with these voices. To make a long story shorter, Yancy cheered and coached me and Daisa throughout the entire length. His energy never lessened, and he cheered for every stride taken — even the smallest ones. As an athlete, I have learned to pace myself during races/events, and this was no different. I was not exactly sure how I would feel and, since my training is not as vigorous as it used to be, I felt it important to be safe and try not to overexert myself too much. Once the timer started, I focused solely on each exercise and made sure to perform the reps accurately since they were specific.

JUNE 2021

ZONE 9

All 10 stations were notable, but here are the ones that stood out to me. Zone 5: 500m ski erg - There is a technique to this that would help if learned and practiced, and if this machine is not available to train on, it would be great to hear from Yancy an alternative for training purposes. Zone 6: 100m farmers carry - This one was tough. For females, a 40-pound KB in each hand is a lot to carry if you have no prior experience or not training for it. However, Yancy was complimentary on the fact that I made it without setting the KBs down once! This was challenging to say the least and, apparently, all the hand-grip training done in my past has not left me completely. Zone 7: 25C air bike - This one is tough, and I do not enjoy training on bikes, so this zone was one I had to work out mentally. Zone 9: 100m tank push-pull - This zone was super fun for me because I love using my glutes and,

if done correctly, you can get terrific work from these movements. Zone 10: 20 RAM burpee - Does anyone like burpees, really? And then to add the weighted (22lbs) Spartan RAM to it? And at the end? Great concept! To conclude, this was a perfect way to celebrate my friendship with this superhuman friend of mine, Yancy Culp. And why not have the 10-year reunion match the original introduction through Austin Fit Magazine, and specifically a KMB feature? I can not wait to see what we will be doing in another 10 years! In the meantime… Should you want more details on DEKA (Fit, Mile or Strong) and see if it is for you (which it is!), visit https://deka.fit/ My time for this DEKA STRONG workout (which I would love to improve) was 23:12, and my goddaughter’s time 31.27. As the terminator said once, “I’ll be back!” 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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AMBASSADOR’S CORNER AUTHOR

Jason Bourgeois

AMBASSADOR’S Corner RISE KICKBOX + MSW LOUNGE RECAP n June’s fitness and recovery

rundown with AFM Ambassador Jason Bourgeois.

Rise Kickbox

ello AFM readers! This month, we journeyed over to a small kickboxing gym located off of Airport Boulevard: Rise Kickbox. First and foremost, Rise Kickbox is a welcoming environment for all fitness levels, and you can tell that they love to see their community succeed. Whether it’s losing weight, building confidence, breaking a bad addiction or improving your fighting skills, at this gym, there is a community in your corner. Walking in, you can tell that’s what Rise is about. It’s so much more than just a gym or a place where you go to work out — it is a community, a family. I experienced the thrill of taking on a Bag Work & Body Weight class with Coach Fernando Bernstein, and I can vouch that it was as much fun as it was intense. The continuous movement and active recovery made for just the right amount of intensity — you know, the kind that causes quivering legs and your arms to feel like noodles? Yes, that’s the good stuff.

JUNE 2021

Coach Fernando has 18 years of experience in kickboxing and martial arts and has competed professionally in kickboxing, mixed martial arts (MMA) and jiu jitsu. He’s been coaching for 16 of those years and loves learning and drilling the basics, because it’s the key to advancing in each client’s journey. If you are unsure how to get started or are a little intimidated, here’s what Coach Fernando recommends: • Finding a gym which is easily accessible to you. • Asking if it’s a bag class or partner work class. • Visiting to meet the instructors and get a feel for the facility. The first thing I noticed when I entered the facility was 10-12 heavy, 6-feet-tall bags suspended from strategically spaced racks. The floor plan is functional for group classes, body weight movements and of course, pounding the stuffing out of these heavy bags. Upon entry, it was as if every piece of equipment had

the order of strikes/kicks flowed as it would if the bag could hit back. You see, if a punch is coming towards your face, it’s instinct for our hands to move up to protect our face, leaving the mid-section exposed. What I found challenging was focusing my mind to execute the combination accurately when my fatigue continued to increase (thanks to an active recovery, body weight circuit between 90-second rounds). Our class was fantastic about keeping each other motivated, yet allowing the space for you to get in your own zone and work stuff out. It’s nice to unload into a bag that doesn’t hit back, but it’s exhausting. Just try it for 90 seconds and see how it feels. My forearms experienced the fire — then it crept into my shoulders. I appreciated that even though I’m no expert in kickboxing or martial arts, they made it easy to learn new strikes and kicks, how to put them together and get an exhilarating workout. Rounding out our fifth set of strikes and kicks followed by our body weight circuit, we finished out with eight minutes of core work — talk about bringing on the heat! Core work consisted of side planks, which I was able to modify due to a recurring shoulder impingement, followed by hollow rocks and med ball sit-up throws. We finished our class with a cool down where I used a band to stretch my legs and lengthen my core while focusing on controlling my breath. The class was 45 minutes in duration, leaving enough time for the instructors and class to wipe down the equipment with bacterial wipes, briefly socialize and hear announcements for upcoming Rise events. It was inspiring to see everyone hanging out after class and just catch up with each other — I think that speaks volumes about their community.

Jason’s Chosen Nonprofit: Central Texas Food Bank Click here to donate! its designated place, and I appreciated that the class was respectful of that, and it says a lot about how they care for their studio. Coach Fernando set the tone and got us going through our movement prep warmup as we prepared our bodies to move. Following the gradual warmup, Coach Fernando gave us the format of the class. He instructed us through a base combination of strikes, kicks, knees and elbows and explained that we had 90 seconds to drill the combination, followed by a body weight movement circuit and repeat. Additionally, following each full round of bag work and body weight circuit, we added on to the base combination. Our body weight circuit entailed banded lateral walks, medicine ball push-ups, left lead split lunges, right lead split lunges and a med ball squat into an overhead press, followed by med ball sit-ups. I am a huge fan of how we started — with an initial combo that gradually built on for the duration of the class. Also, the combinations were practical, in that

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n A M BAS SA DO R’ S C O R NE R MSW Lounge

For the recovery portion of this month’s AC, the AFM team and I headed over to MSW lounge, a wellness clinic in West Lake Hills. To paint a picture for you, think of a lounge where every drink, interaction and service are intended to make you leave slightly healthier than when you entered the clinic. Available services include vitamin injections, IV drip, a vitamin bar and lab testing, and they even sell nutritional supplements on-site. Jonathan Mendoza (Nurse Doza), president of MSW, and Baldomero Garza, vice president of MSW, place an emphasis on health education and tailoring the services to each individual’s lifestyle needs. When I entered, they asked, “How do you want to feel after treatment?” From that point on, they asked questions to learn my experiences, how I currently felt and then shared insight into their process of tailoring the delivery of nutrients. The ambiance of their facility is vibrant and intentionally designed to play its role in supporting rejuvenation, recovery and community. I shared I was mentally drained, physically sore ( just 24 hours after our Rise Kickbox workout) and looking for a boost. At that time, my soreness level was an eight out of ten. Personally, I’ve learned I am more sore 48 hours after a high-intensity training session, and we were using this as a benchmark for how I wanted to feel after treatment. Because of this, I’d know if the protocol was working if my soreness didn’t increase the following day. First, I visited the vitamin bar and received a Slenderella Boost vitamin drink and experienced what high-quality, pharmaceutical-grade supplements and vitamins can do for your health firsthand. My drink was tasty, lemony and refreshing — a better alternative to a high-sugar sports drink. The Slenderella Boost is a multivitamin cocktail complete with a combination of electrolytes, B vitamins, amino acids, herbs and glutathione. It was truly a triple threat in that it can be utilized as one’s daily multivitamin, energy drink or pre-workout — and this is just one of their multivitamin cocktail concoctions.

JUNE 2021

By the time I walked over to the next room, I was already feeling my state of mind shift from fatigued to alert. Up next was the IV drip. Why is IV drip beneficial? I learned that, when it comes to nutrient absorption, your best chance to optimize nutrient absorption is using delivery methods that bypass your gut. Vitamin transport by way of IV is most ideal for maximizing nutrients absorbed, followed by injection, delivery through nasal passage, cream massaged into your skin, and finally, the pill form (thanks, Nurse Doza, for the education). I received a custom IV drip with 0.5cc of nicotinamide adenine dinucleotide (NAD+). According to Elysium Health, this coenzyme binds to other enzymes to cause reaction on the molecular level for aiding biological functions. My IV drip took about 40 minutes to complete and, during this time, I learned more about the healthpreneur’s media production and podcasts that take place at MSW Lounge, How Do You Health?, as well as their Educational Lunch & Learn series, which captures their commitment to creating productions that contribute to nurturing the understanding around a holistic approach to our health. Following the treatment and multivitamin drink, it was a fantastic and welcomed surprise to rate my soreness a six out of ten the next day. I was blown away at my body’s response to the experience and how it was impactful enough to lower my soreness significantly — and so quickly. afm

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CALENDAR JUNE 2021

Submit your event online at austinfitmagazine.com

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

SUNDAY FUNDAY CRAWL Austin, TX J UN E 27

JUNE 4

JUN E 10 - 13

J U N E 19

Girls Gotta Eat

Republic of Texas Biker Rally

Austin FC vs. San Jose Earthquakes

The comedy podcast duo consisting of Rayna Greenberg and Ashley Hesseltine is performing a live show at Emo’s. They hilariously discuss dating and relationships for individuals living in the 21st century, and this event will be live and in-person! Don’t miss out on seeing the queens of relatability in this interactive experience that will undoubtedly leave you laughing. JUNE 5

Flatland Cavalry

Spend your Saturday listening to the rising country-folk band Flatland Cavalry. The show starts at 6 p.m. at Nutty Brown Amphitheatre. Tickets are going quick, so purchase before they sell out!

JUNE 2021

Enjoy the 25th Anniversary celebration of the Republic of Texas Biker Rally. Held at Travis County Expo Center, riders and enthusiasts come together to enjoy some motorcycle enthusiast culture. The event will include bike vendors, live music, food trucks and many more vibrant riding attractions.

Austin FC takes on the San Jose Earthquakes for their home opener at the brand new Q2 Stadium. Follow their website and socials for more updates on single-match ticketing and acquiring season tickets. We hope you get a kick out of this high-energy event! JUNE 20

JUN E 11- 2 0

ATX Television Festival

Planned to be a virtual experience for their 10th season, the ATX Television Festival will be filled with exclusive screenings, panels, writers room discussions and various other interactive viewing events. The festival badge costs $150, single-day passes cost $25 and single events cost $12 — head over to their website for more information or to purchase tickets.

Cannarock Hemp Market

The cannabis industry is growing massively, and the second annual Hemp Market aims to showcase local brands while also hosting a variety of engaging, educational experiences. This year, the event is planned to be held virtually. Visit their site for more info!

JUN E 26

Austin Margarita Festival

Calling all tequila lovers! The Austin Margarita Festival will be held at Hanovers 2.0 in Round Rock. Looking to come visit the fest for a ‘rita? Check their Facebook page for tickets and more information as the event nears. JUN E 26

SUMMER SPECIALS

Brittney Unlimited: The Future is Female

Keynote speaker Brittnay Thomas, @ brittnay_unlimited, wants to help women recognize their potential by manifesting the greatest life possible. The event will include successful female business women who want to help inspire and give advice. Tickets available now for this can’t-miss, empowering event. JUN E 26-27

City-Wide Vintage Sale

Founder, Sammie Gayle Dwyer, had the incredible idea of bringing multiple garage sales into one location. Thus City-Wide Vintage Sale was born, and this June, customers will be able to enjoy the vintage and collectibles marketplace. The event will be held at Palmer Events Center and costs $7 to attend, plus children 12 and younger can attend for free! JUN E 27

Sunday Funday Crawl Austin

Hosted by Bar Crawl Unlimited, enjoy your Sunday tasting flavorful food and drinks from different ATX restaurants. Event tickets begin around $30 and can be a great way to meet other Austin foodies and cocktail lovers. Check their Facebook page for more information or to purchase tickets.

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CALENDAR J U N E 2021

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PHOTO COURTESY OF TEJAS TRAILS.

Rides & Races

TEXAS TRAIL RUNNING FESTIVAL JUNE JUNE 2-10

JUNE 5

Old Town Leander 5K Leander, TX

Headache on the Hill

JUNE 6

JUNE 4-6

HOW 5K

Wham Virtual Spring Dash

JUNE 7

Houston, TX JUNE 4-6

Texas Trail Running Festival Spicewood, TX

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

Big Red and Barbacoa Run San Antonio, TX JUNE 12

Kosse Greyhound 5K Kosse, TX

JUNE 2021

JU NE 4 -6

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

JUNE 12-13

The Vert JUNE 13

XTERRA Cameron Park Trail Runs Waco, TX JUNE 13

Mighty Mujer Triathlon Lakeway, TX

J U N E 1 3 -AU G U S T 1

Edragon SA 5K Summer Series San Antonio, TX JUNE 17

BENEFITS OF INFRARED SAUNAS

June Bug 5K

Huntsville, TX

– Deeply Heats Human Tissue

JUNE 19

Juneteenth Virtual 5K

– Improves Immune System

JUNE 19

– Releases Built Up Toxins

Beard vs Beans Longest Day 5K & 10K

– Boosts Nitric Oxide [Dilates Blood Vessels]

San Antonio, TX JUNE 19

HEB Summer Run to Fun

– Provides Relaxation + Recovery

JUNE 20

– Improves Sleep + Overall Health

Copperas Cove, TX

Run to Remember San Antonio, TX

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

JUNE 20

Fiesta Wildflower Ride San Antonio, TX JUNE 26

The Runfield Texas Race Series Buda, TX

JUNE 26

Overcoming Obstacles 5K Victoria, TX

JUNE 26-27

Capt’n Karl’s Trail Series Johnson City, TX JUNE 27

Lake Pflugerville Triathlon Pflugerville, TX

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INTRODUCING

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

#keepaustinfit

KEEP AUSTIN FIT

Austin Fit Magazine June 2021: The Travel Issue

Articles inside

Ambassador's Corner: Rise Kickbox + MSW Lounge Recap

Kick Mo's Butt at HIT Athletic with Yancy Culp

Treat While You Travel

Stretch Away the Stiffness

Endocrine Disruptors in Your Environment

Hitting the (Texas) Road

Flying Solo

Are You Overtraining?

Listens for the Road

Running Big Bend

Keep it Moving

Real Food Bar

America's Epidemic

Athlete Spotlight: Ashley Kidd

Destination Fitness

The Meridian Cup

How to Make Healthy Choices While Traveling

Recipe of the Month

Letter from the Director