Austin Fit Magazine May 2021: 17th Annual Swimsuit Issue

17TH ANNUAL SWIMSUIT ISSUE MAY 2021

Ashley Kidd 5x World Champion Wake Surfer

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

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From the Director The idea of these activities also surfaces memories of hot sunshine, hard seltzers and happy vacations where cool sand seems to always find its way in between my toes.

And, for some, it’s the thought of the swimsuit season itself that brings a wave of these feelings, too. The thought of showing some skin or baring it all excites those who have been diligently working on themselves for the last few months to reveal their hard work; an ode to their earned progress.

In this year’s swimsuit issue, you’ll get to see some of the latest (and cutest) swimsuit trends and meet eight Austinites who work to #KeepAustinFit everyday. Over the last few months, we received so many awesome model submissions for this issue, and it was exciting to learn and meet more members of our city’s health and fitness community.

In addition to our 14-page spread with these awesome Austinites, learn about the evolution of the swimsuit, discover nutrition tips for optimal skin health, experience camping at one of Texas’ favorite beaches, learn how body gua sha could be your next obsession and more — but if you’re just here for the swimsuit spread, head over to page 34.

Personally, I believe that what sits at the core of swimsuit season is confidence. And this is something that I’ve struggled with when the summer season rolls around, too. What if I bloat? I don’t like this fold here.

Cellulite, is that you? It’s exhausting. The trick? Love.

Your. Body.

Our bodies are magnificent. They can lift hundreds of pounds of weight, make babies (and push them out), run miraculous distances and perform countless other amazing things.

Whether or not you’ve worked to look a certain way, what I have learned is that every body is a swimsuit body — all you have to do is put on the suit!

THERE IS SOMETHING ABOUT THE SMELL OF SUNSCREEN THAT BRINGS THE FEELING OF SUMMERTIME.

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hat, and maybe some classic, early 2000s Kenny Chesney. For me, these two things flip a switch in my mind — kind of like Pavlov’s dogs. Ring a bell? It’s time for food. Turn on some country tunes and apply some sunscreen? Summertime is here. Let’s go float the San Marcos River.

Keep Austin Fit,

Emily Effren

DIRECTOR OF CONTENT

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PHOTOGRAPHY

Exposure

PHOTOGRAPHER MONICA HAND L O C A T I O N South Padre Island, Texas

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

May 2021

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THE GOOD STUFF

EXPERIENCING TEXAS BEACHES: PADRE ISLAND

34 AFM’S 17TH SWIMSUIT ISSUE MAY 2021

12 DEW YOU: NUTRITION FOR OPTIMAL SKIN HEALTH

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Contents

HIGHLIGHTS

Letter from the Director 4 | Digital Content 8 | Events 76 | Rides and Races 78

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THE EVOLUTION OF THE SWIMSUIT

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WHAT’S IN MY NATURAL BEACH BAG

58

THE GREAT GUA SHA

NUTRITION

The Dangers of Ordering the Salad 10 How to Alleviate Bloating 14

LIFESTYLE

WELLNESS

8 Lake Activities to Metabolism, Calories, Burn Fat… Try This Summer 26 Oh My! 54 Protect Your Pet This Summer 30 Tissue Issues 60 Wellness FAQ: Skin Cancer 62 Contrast Hydrotherapy and Your Brain 64

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FITNESS

Run Injury-Free 68 Kick Mo’s Butt: Mylo Obstacle Fitness 72

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NUTRITION

5 Health Benefits of Taking Fish Oil Regularly

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What is Floatation Therapy?

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WELLNESS

Why You Should Begin a Meditation Practice Today

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NUTRITION AUTHOR

Coach Kati Epps

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THE DANGERS OF ORDERING THE SALAD n It’s the healthiest choice — most of the time. Here’s how to make sure your salad isn’t tipping the unhealthy scale.

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pring has sprung, and summer is upon us!

The beautiful weather and long, sunny days have us craving light, bright and refreshing foods. Done right, the combination of sweet summer fruits and crisp greens with clean, delicious and fresh ingredients can bring out the tastes of the season.

Summer salads are a great go-to for keeping up with a healthy lifestyle. They can bring in extra vegetables with a variety of colors, textures and flavors. It is easy to add a grilled protein or keep it all plant-based with some beans or nuts. Acidic citrus or vinegar dressings bring out pops of a flavor profile and can also elevate the overall experience. Then, pairing some cheese or fruit to soften the effect can really make mouths water!

But there is danger here! Yes, there is danger in ordering a salad. There are so many components to a salad that, if you’re not careful, can make the dish go from a fresh, lean option to a heavy, unhealthy meal.

2. Scan for cheeses. Shaved parmesan is going to be lighter than a Gouda or blue cheese. If you are careful of fat content, you may want to omit the cheese completely.

3. Inspect the dressing. Is it creamy or a vinegar/ citrus base? If so, order it on the side so you can be in charge of the quantity for your meal.

4. Check the protein source. Salmon, though healthy, is also high in fat. Is the chicken grilled or fried? Are there eggs, bacon bits, beans or lentils?

Once the ingredients list is found, it can be analyzed for hidden calories. Then, it can be compared to one’s current goals for a nutrition plan or desired lifestyle.

If one’s diet is aware of anti-inflammatory foods, make sure the salad contains agreeable items like fresh grilled fish, light citrus dressing, leafy greens, bell peppers, potentially olives and raw/roasted nuts.

If one’s goal is more keto-friendly, check the menu for something with healthy fats like avocado and olive oil, light, bright salad greens and low-sugar vegetables like cucumber or chilled, roasted vegetables like asparagus.

Keeping a salad in line with your lifestyle goals may

What to look for when wanting a healthy salad without going overboard: 1. Analyze the ingredients description on the menu — and then potentially clarify. Are the fruits fresh or dried? Are the nuts roasted or candied? Are there seeds or grains mixed in?

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Thai Basil Salad with Grilled Chicken Thighs Ingredients: 1 tablespoon fish sauce, divided 1 tablespoon lower-sodium soy sauce or Coconut Aminos 2 teaspoons sugar, divided (optional) 1 pound skinless, boneless chicken thighs, trimmed of excess fat 1 large garlic clove, minced 2 tablespoons fresh lime juice 1 tablespoon dark sesame oil 1 ½ Thai chiles, very thinly sliced (or serrano peppers if Thai chiles are unavailable) Cooking spray 2 cups lightly packed Thai basil leaves 1 English cucumber, halved crosswise and shaved lengthwise (about 2 cups) ½ cup matchstick carrots 1 cup thinly sliced colored bell peppers 1 cup lightly packed sweet basil leaves, large leaves torn in half ⅓ cup lightly packed cilantro leaves ⅓ cup very thinly sliced shallots Step 1: Preheat the grill to medium-high heat.

Step 2: Combine 1 teaspoon fish sauce, soy sauce and 1 teaspoon sugar in a large zip-top plastic bag.

Add chicken, seal bag and shake to coat. Let stand at room temperature for 15 minutes.

feel like draining the fun flavors, but don’t worry! There are plenty of ways to keep all of the flavor, nutrients and calories in check — and delicious.

To make sure your order aligns with your current nutrition goals, don’t be afraid to speak with your server or request to make the dish meet your dietary needs for that meal. Dairy-free? Perhaps there is a vinaigrette dressing to replace the cream- or cheese-based dressing.

Watching fat intake? Look for eggs, nuts, avocado, fatty protein, anything fried and the dressing offered.

Watching to keep a salad low-carb? Be thoughtful of croutons, grains, legumes or root vegetables.

Need an example of a light and balanced salad with all of the flavor? Check out the salad recipe to the right. afm

Step 3: While the chicken marinades, mash garlic with the flat side of a knife to form a paste; place in a bowl. Add remaining 2 teaspoons fish sauce, remaining 1 teaspoon sugar, lime juice, oil and chiles to garlic, stirring well. Let stand at room temperature for 15 minutes. The longer this marinades, the stronger the flavor and potentially more spicy!

Step 4: Remove chicken from bag. Place chicken on a grill rack coated with cooking spray. Grill 3 minutes on each side or until chicken is done.

Remove chicken from the grill. Let stand for 5 minutes. Cut chicken into slices.

Step 5: Place Thai basil leaves, cucumber, carrots, bell peppers, sweet basil leaves, cilantro leaves and shallots in a large bowl. Toss gently to combine.

Divide salad and chicken evenly among 4 plates.

Drizzle evenly with dressing.

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.

Happy summer! Bring on the sun, swimsuits and beautiful salads!

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NUTRITION AUTHOR

Shannon Dolan, FNTP

DEW YOU: NUTRITION FOR OPTIMAL SKIN HEALTH n Get glowing this summer with these skincare tips.

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any often forget that the skin is the body’s largest organ, with the average person having roughly 300 million skin cells. Just like the gut, the skin has a microbiome that hosts five trillion bacteria. To put this into perspective, a galaxy contains about 100 million stars.

Unlike other organs, because the skin is easily seen, it is obvious

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when dysfunction occurs and abnormalities form. Wait!

Before you run to purchase hundreds of dollars of skincare products, try digging deeper to discover any possible root causes.

The two most common root causes include poor gut health and blood sugar imbalance.

Conditions such as eczema, acne and rosacea can all be linked to poor gut health. The gut’s microbiome works in synergy with

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the skin’s. According to a study done by the National Institutes of Health (NIH), this connection is “likely due to a combination of both neurologic and immunologic responses to environmental shifts, resulting in chronic systemic inflammation that can ultimately affect the skin.”

Along with poor gut health, imbalance in blood sugar can also lead to inflammatory issues in the skin. When blood sugar is

imbalanced, the increased levels of insulin increase follicular hyperkeratosis which hinders the cells from normal turnover. This leads to inflammation and possibly acne. High insulin levels can also lead to skin tags and the darkening of skin folds.

Working with a practitioner that specializes in nutrition and root causes is imperative for proper skin protocol. Your microbiome and biology is unique, therefore the requirements for your skin will also be unique.

Aside from harnessing your body’s specific protocol, there are some general tips and tricks to achieve glowing skin by utilizing food and nutritional staples. It can take up to four to six weeks for your skin to completely turn over.

This means that results will not be visible until the skin has a chance to rebuild and repair. Be patient and consistent, and always seek help from a professional before beginning any protocol.

How to Get Glowing

• Hydrate: Water is the #1 nutrient deficiency in America. Dehydration can cause skin to lose its elasticity, leading to fine lines and wrinkles. Water is also necessary for flushing out toxins and removing excess waste from the body. Make sure to consume a minimum of half of your bodyweight in ounces of water every day (additional if you drink caffeinated beverages) to keep your skin healthy. (So, if you weigh around 150 pounds, try to drink at least 75 ounces of H2O each day.)

• Zinc: Zinc is a nutrient that is essential for the immune system response in the body.

It plays a role in cell division,

cell growth, wound healing and digestion. Consumption of foods rich in zinc can be helpful for gut health and improving skin health. Foods that contain zinc include red meats, poultry, oysters, cashews, almonds, mushrooms and garlic. In some cases, zinc supplementation might be needed. The most absorbable forms of zinc include zinc citrate, zinc gluconate and zinc bisglycinate chelate.

• Vitamin A: Vitamin A is a fatsoluble vitamin that creates healthy teeth, skeletal and soft tissue, mucus membranes and skin. It helps prevent breakouts, decreases skin inflammation and promotes overall skin health. Foods high in vitamin A include liver (this is the richest source of vitamin A and many other valuable nutrients), cod liver oil, fish, orange-, yellow- and redcolored vegetables, spinach and broccoli. Since vitamin A is a fat-soluble vitamin, this means you need to consume healthy fats so the nutrient can be absorbed during digestion.

• Healthy fats and protein: Having a balance of healthy fats and proteins along with fiber-rich carbohydrates can balance blood sugar.

Consumption of balanced meals can combat inflammatory issues for the skin and body, while also providing sustainable energy.

Apple cider vinegar is not only beneficial for the gut and enhancing stomach acidity, but it can also be used topically to rebalance the skin’s pH. If you have a pimple, dab a little bit of apple cider vinegar on top to prevent the spread of bacteria. Same thing goes for small eczema patches. With eczema, you may also want to add a hydrating blend like coconut oil and essential oils. Forces of Nature has an eczema-specific herbal and essential oil blend that is a fantastic solution.

Struggling with skin dysfunction can be a challenging process.

Helping your body heal on a consistent basis will pay dividends for your skin! afm Shannon Dolan is a functional nutritional therapy practitioner that focuses on the root cause of symptoms for optimal function. Her business, Health With Shannon, supports women on their health journey through hormonal balance and menstrual health. She also consults for corporations to help employees build resilience in career longevity.

While these nutrients are beneficial for long-term health and healing skin issues, it can take some time for them to work. When breakouts and eczema do pop up, there are some food-based items you can use right away to rebalance the pH.

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

NUTRITION AUTHOR

Rachel Cook

HOW TO ALLEVIATE BLOATING n Some tips and tricks to calm the bloat.

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bit of bloating is a normal and healthy part of digestion, but when the bloat becomes uncomfortable, it may raise cause for concern. This is especially so when accompanied by other undesirable symptoms such as fatigue, brain fog, gas, abdominal pain or blood in the stool.

Unfortunately, these symptoms could be due to a number of things, as bloating is typically just another symptom and not the problem itself.

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The first step? Identify the problem (or root cause). This is easier said than done, as the cause of bloating could be multiple things or many at once. Irritable Bowel Syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO), candida overgrowth, Crohn’s Disease, hemorrhoids, Celiac’s Disease, or in the most severe circumstances, colon cancer, are all gastrointestinal issues notorious for causing bloating.

If experiencing severe bloating, it is best to seek help from a medical professional.

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For less severe, everyday bloating, here are some tips to stave off the symptoms and aid digestion.

1. Try a Stomach Massage A stomach or bowel massage is helpful for those suffering from constipation or diarrhea. It can be done at home, by yourself and in just a few minutes. There are a ton of great tutorials on YouTube to learn specific techniques for a proper stomach massage.

2. Drinks To Avoid

To avoid bloating and indigestion, take a break from coffee, milk, kombucha, diet sodas, sugary drinks, carbonated drinks and alcohol. It’s not necessary to cut these drinks out entirely, but it could help to identify the source of bloating.

After two or three cups of coffee, caffeine can work as a laxative, causing diarrhea. Sugars, including undigested lactose from milk, fructose in sodas or juice and sugars in alcohol can pass to the

colon, where they are fermented by bacteria, producing carbon dioxide as a byproduct inside of the gut.

Kombucha and other carbonated beverages can also add more gas to the gut and worsen bloating.

Artificial sweetener can cause water retention, making bloating worse and, like caffeine, can result in a laxative effect.

3. Sip Some Tea

Teas have a wealth of properties that calm inflammation and reduce bloating. Peppermint, ginger, chamomile, fennel, dandelion

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root, turmeric and green teas are all great for different reasons.

Peppermint, chamomile and fennel calm the digestive tract. Ginger can increase gastric motility.

Dandelion can stimulate digestion.

4. Supplement with Enzymes, Magnesium and Probiotics

Various enzymes can be used to aid in digestion — for example, lactase breaks down lactose.

Search online for supplement enzyme blends and make sure to check out the ingredients to see

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

n NUTRITION if the enzymes are appropriate for the foods you find difficult to digest. Magnesium can also be used to help ease bloating if experiencing constipation or infrequent bowel movements (less than one to two per day).

5. Destress

Have you ever gotten a knot in your stomach from nerves?

According to the UNC Center for Functional GI and Motility Disorders, “Gastrointestinal function is particularly influenced by stress. Common gastrointestinal symptoms due to stress are heartburn, indigestion, nausea and vomiting, diarrhea, constipation and associated lower abdominal pain.”

6. Add Some Fiber to Your Diet

According to a 2018 study, an increase in fiber can act as prebiotic material for healthy probiotics which is great for people with a healthy gut microbiome, but it can also act as food for “pathogenic and opportunistic” bacteria. Therefore, a low-FODMAP diet could be helpful in the short-term when dealing with things like SIBO but have “deleterious effects” in the long run.

That being said, fiber is an important part of any diet.

According to Dr. Robin Berzin of Parsley Health, “the average American eats 5 to 10 grams of fiber, but you should really be getting between 25 to 50 grams.”

Fiber can aid digestion, but too much too fast can cause bloating and constipation, so it’s best to gradually increase your intake over a period of days.

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7. More H2O!

According to the Mayo Clinic, drinking water during or after a meal aids in digestion and does not inhibit absorption of nutrients.

In fact, water is necessary for breaking down food into molecules your cells can use through a process called hydrolysis.

8. Snack Less

Giving the digestive tract a break could be just what it needs to reduce inflammation and calm bloat. Take time, about three hours between meals, to allow for digestion. Eat dinner early to avoid reflux at night when the digestive system is in peristalsis. Laying down during digestion is more likely to cause heartburn or acid

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reflux, as the digestive system no longer has gravity to help move food along. Check out our article on intermittent fasting to learn more about the benefits of eating on a schedule.

9. Avoid Simple Sugars

It’s not only sugary drinks you have to worry about fermenting in the gut. High-sugar fruits, sugary baked goods and sugary sauces can all have the same effect. Health Coach Brittany Forman of Parsley Health recommends staying below 20 grams of sugar per day. afm

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LIFESTYLE AUTHOR

Emily Metzger

THE EVOLUTION OF THE SWIMSUIT n Dive into how the swimsuit has changed through the ages.

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reating a swimwear-themed magazine issue would be incomplete without diving into the rich history and evolution of the swimsuit itself. Between the industrial and material innovations and the rise and fall of trends, both men and women have experienced a diverse yet fascinating relationship with beachwear.

Various styles defined the different eras, so let’s take a look at the everchanging transformation of swimwear.

Early 1900s Looking back, swimsuits have changed quite a bit from what they once were. For women, early 1900s swimwear had most of the arms and legs covered. Although this style was less restrictive than the popular Victorian-style swimsuit, it still made swimming or playing in the water a difficult task because of the heavy material.

Men also wore modest swimwear. Tank suits — swimwear attire that had short sleeves or straps — were considered typical.

1920s and 1930s Starting in the Roaring ‘20s, women began wearing more figure-hugging tank suits made from jersey wool. Then, in the 1930s, came the rise of elastic which allowed for a more comfortable and movable fit.

Boys, on the other hand, usually opted for the one-piece tank top with attached shorts. Large, horizontal stripes or solid colors were the dominant design trend during this time period.

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1960s and 1970s This era was full of the resurgence of the one piece, modesty aprons, pastels and mod color blocks. The seventies groove quickly transitioned females to prefer boyshort bikinis, stripes and boho designs.

Mens swimwear transitioned to a more boxer style look with hip-hugger shorts.

This era definitely followed the motto “the shorter the better!”

1940s and 1950s Say goodbye to the one-piece suit and hello to the bikini! In the 1940s, Louis Réard first created the bikini, and westerners soon adopted the new design as non-essential production was rationed during WWII — which contributed to Americans fully embracing the new design and saying goodbye to swimwear’s unnecessary material.

Men, too, ditched the unnecessary material and began to simply wear swim briefs or shorts. Wool and cotton suits quickly became a material of the past as the material, lastex, took off due to its quick dry time. This new suit, with a matching cabana shirt, was a popular look.

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

n LIFESTYLE 1980s and 1990s Females did not put away that one piece just yet.

Instead, women began wearing swimwear much more high cut, thanks to the popular show Baywatch. Other style trends like bold colors and patterns also began to make their mark in this iconic era.

For men, the resurgence of the Speedo became a shortly-timed trend. At the end of the era, with the rising popularity of stores like Abercrombie, longer trunks begin to popularize.

Early 2000s Famous models, such as Kate Moss, made triangle and bandeau-style bikinis all the rage.

Other trends such as low-rise bottoms and thin-stringed ties gave this era an extremely minimalist and simple vibe.

Long-to-medium shorts were the ideal length for men’s swim bottoms. Men’s designs were also minimalist and neutral tones reigned king.

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2010s Women begin to embrace their curves and popularize the resurgence of the high-waisted bikini. This era was filled with bandeau tops, polka dots, fringe, chevron and scalloped trim.

Short trunks made a comeback for men, and popular brands like Chubbies created fun and colorful patterns to cultivate the resurgence.

Our cover girl, Ashley Kidd!

Today In today’s fast fashion climate, swimwear trends are more broad and quick to change.

Neon, short-sleeve bikini tops, tie dye, animal print, ribbed material and high-cut bottoms dominate the industry, and trends from eras past are retro and cool.

For men, medium cuts and vibrant colors and patterns are current, popular swimwear trends. The rules: there are no rules.

Stereotypes of masculine colors and patterns are quickly fading and becoming trends of the past. afm

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

LIFESTYLE AUTHOR

Stephanie Kuehne, ACN, CHC

WHAT’S IN MY NATURAL BEACH BAG n Learn what to pack from a health-conscious perspective, and discover a few finds to include to enhance your vacay!

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f you’re heading to a lake or beach for Memorial Day weekend, you’ll likely be bringing a beach bag or backpack along with you. I love packing a beach bag with healthy essentials — especially when it comes to covering all the bases — from skincare to must-haves that makes your life easier.

Sunscreen

Let’s tackle the big one first! When transitioning over to a more natural and healthy lifestyle, there is another big piece to consider — what you’re putting into and on your body. If you care about what goes into it, you may want to also consider what goes on it!

Two ingredients found in most over-the-counter sunscreens have been found to disrupt the hormonal system: oxybenzone and octinoxate, but they are both still commonly found in most sunscreens.

The alternative? Opt for products made with the following two ingredients: zinc oxide or titanium dioxide.

When you apply toxic, chemical sunscreen ingredients like octinoxate and oxybenzone on your skin, the sun bakes them in and your body will absorb the ingredients. Chemicals like these can lead to various diseases — including the disruption of sex hormones like progesterone, estrogen and testosterone.

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I strongly recommend avoiding chemicals like these and making the switch to natural products (and there are tons of great alternatives to choose from). One rule of thumb is to simply make sure your sunscreen contains at least one of the following two ingredients: zinc oxide or titanium dioxide.

Tip #1: Don’t Skip the Sunscreen Sometimes, skipping the sunscreen frequently could provide the “feel” that you are achieving a wonderful sun-kissed glow — this is not true.

Sunscreen should be applied generously at least every two hours, after 45 minutes of being in the water or quickly after toweling off. If the sun is

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especially strong, I advise shortening the time exposed and to be extra careful.

You will still get that nice tan with consistency — plus, you avoid the risk of sun damage which can lead to skin cancer.

natural sunscreen with: • Coconut oil • Shea butter • Aloe vera gel

Waterproof Wet Bag

Tip #2 Opt for Non-Nano If you’re worried about looking “pasty” with a zinc sunscreen, look for non-nano zinc sunscreen lotions.

This is one of my favorite items to bring along! Opt for a water-resistant pouch that can fold into a small, easily portable pouch. Why do we love it? Waterresistant beach bags are perfect if you want to store a wet swimsuit whilst separating dirty items from the rest of your beach bag, or protect your phone and other valuables from water and sand.

Lip Balm

When opting for a natural lip balm, look for a few of the following choices at your local grocery store. To incorporate SPF into your natural lip balm, mix in your

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n LIFESTYLE

Hair Items

Portable Speaker

Hair Mask: Believe it or not, coconut oil makes a great mask! The oil acts as a UV filter to stop sun damage, and its moisturizing properties protect hair from drying out. Apply for 20 minutes, and you can even rinse it out in ocean water! Shampoo to remove extra oil when home.

Pro Tip: Use a small amount of coconut oil to thinly coat mid hair down to tips to protect from UV damage.

Wet Brush: This is a fan favorite because it is an excellent detangling brush. Try the small, foldable version to save space!

Whether you’re floating, boating or just hanging outside, music is essential to the experience.

And these days, there are tons of great options for portable speakers. Believe it or not, nowadays you can find speakers that float, keep out sand and are even waterproof!

Sunglasses + Floating Strap

Eye health is just as important as nutritional health, so sunglasses are necessary for any outing.

When it comes to sunglasses, I recommend opting for UV protection when choosing your perfect pair. UV protection keeps your eyes from the dangerous rays of the sun and is better for your health in the long term.

And if you’ve ever lost anything while floating the river, boating on the lake or even on the beach, a floating sunglasses strap is a must.

Mini Cooler Storage Bag

Coolers are a must for any lake day or beach outing.

We don’t make the rules. Use a mini cooler storage bag to keep your essentials out of the sun like your phone, medications, snacks, lip balms, etc. Freeze the inserts of the cooler and then place them inside the lining of the bag to keep all of your items cool from the Texas heat.

Snacks

This is a mixed bag, nut-pun-intended. But I wanted to throw in some of my favorite foods to pack for a balanced snack that will travel well for the day: • Dried fruit • Nuts • Fruit juice • Fruit strips

Bamboo Towel

Quick-dry towels like a bamboo towel are easily fit in a beach bag because they are lightweight and don’t hold onto sand as much as a regular towel would — perfect for the beach.

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After-Sun Care

• Gum • Coconut water • Beef jerky • Frozen organic grapes • Plantain chips • Cassava chips • Sweet potato chips • Organic turkey roll-ups (turkey breast, bell peppers, lettuce wrap and stick with a toothpick) • Zevia as a soda replacement

Natural aloe works wonders! Rub a nickel-sized dollop on your body after sun exposure. Make sure to purchase one with only one ingredient: natural aloe.

All of the items can be found at Trader Joe’s, Whole Foods and Target. Also, Peoples Rx sells almost all of these items, from sunscreens to snacks to supplements! afm Stephanie Kuehne, A.C.N., is a clinical nutritionist who has been treating patients through a holisticfocused 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!”

Supplements

It’s incredibly important to stay hydrated if spending extended time in the sun. To avoid dehydration, bring along some electrolytes to mix in with your water to keep your energy level up and your body hydrated.

Try looking for a mix that includes magnesium and calcium, which can help with headaches from too much sun exposure.

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LIFESTYLE AUTHOR

Emily Metzger

8 LAKE ACTIVITIES TO TRY THIS SUMMER n Take your average lake day to the next level with these fun, summer-approved activities.

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hile we can’t quite escape the Texas heat, we can take a dip and cool off during a lake day. It can be an ideal way to not only to not only relax and unwind but also to enjoy actionpacked water activities. So, as you create your sunnyday itinerary, why not switch it up and experience some unique outings in the sun? Here are some fun and new activities for a summer day spent on the lake.

these interactive and innovative kayaks. On Lady Bird Lake, you can even go on a glass bottom illuminated night kayak tour. For two hours, you can bask in the beauty of the dazzling Austin skyline from the water.

With the upper-body exercise, mental serenity and opportunity to socialize with friends, it’s no wonder why so many enjoy this unique water activity.

1. Surf with an eFoil

People are calling eFoiling “the future of watersports,” and they’re not wrong. The eFoil is essentially an electric surfboard with a fin or “foil” on the bottom. The boards are typically battery-powered and controlled by a hand-held device. Places such as Unhooked Sports and eFoil Austin offer lessons open for all eFoil newbies led by experienced instructors!

2. Try a Transparent Kayak

To make your kayaking experience much more exciting, consider trying a transparent kayak! See underwater and catch a glimpse of the fish up close in

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Say goodbye to noodles and hello to lake mats.

These foam-made mats are durable and perfect for large amounts of people. Simply unroll and tie the mat to a dock or boat to ensure it doesn’t float away. Floating mats are more of a long-term investment as they can be quite pricey, but they will be host to quite a few, fun summers out on the water.

4. Paddleboard like an Austinite

The hundreds of people paddleboarding Lady Bird Lake everyday are definitely on to something. Paddleboarding is a great social sport and also extremely beneficial for your health. Some of the advantages include improving balance, reducing stress levels, utilizing core muscles and allowing space for meditation. Paddleboarding is a fun experience (and workout) for your whole body to enjoy while taking in Austin’s scenic landscape.

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PHOTO FROM AMAZON.

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3. Relax on a Lake Mat

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For those desiring a more intimate boat ride without a loud motor getting in the way of conversation, the Donut Boats on Lady Bird Lake are the perfect group experience.

These tiny, electric boats are available for rental and offer a few amenities. They come with a small table and shaded umbrella, and you’re allowed to bring your own snacks and drinks. Be sure to book your reservation in advance and come ready to enjoy the picturesque city views.

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6. Fly with a Flyboard

Everyone has dreamed of flying at least once. Ready to make your dreams come true?

Flyboarding is a relatively new thrill, designed with boots strapped to jets that propel you through the air or water! Spin in circles, dive into the water and more, all with handcontrolled equipment for you to choose the level of projection you’re looking to experience.

However, before you fly off into Lake Travis waves, make sure you sign up to take a lesson or two first to ensure you’re fully ready for your flying experience.

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PHOTO COURTESY OF CAPITAL CRUISES.

5. Hang with Friends on a Donut Boat

7. Catch a Thrill with Jet Skiing

If you love lake days but aren’t too keen on sitting around, think about renting a jet ski for your next water adventure. Finding balance maneuvering the water while exploring the lake up close makes jet skiing a fun and exciting challenge. There are so many jet ski rental services to choose from in Lake Travis that make this summer activity an easy process to enjoy for however long you wish to rent for.

P.S. For those with long hair, make sure to bring hair ties especially when riding with someone. Nothing is worse than being the passenger of a long-haired driver whose hair is whipping you in the face constantly!

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8. Work Out with Sup-Yoga

If you’re looking to take your practice to the next level and experience one of the toughest workouts of your life, try sup-yoga. It’s exactly what you think it is: yoga on a paddleboard! While it’s almost a workout within itself to balance on a paddleboard, add in a few yoga poses or movements to really feel a body burn. afm

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LIFESTYLE AUTHOR

Emily Metzger

PROTECT YOUR PET THIS SUMMER n What you need to know about the infamous blue-green algae in Austin.

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ith summer on the way, thousands of residents flock to Town Lake to run, walk, paddle or hang out with their furry friends. Seeing cute pups, beautiful trails and others in the community is a popular activity in ATX year round, but especially during summertime.

However, over the last few years, some pets that ventured into some Central Texas lakes later developed a mystery illness. Symptoms included difficulty breathing, muscle paralysis and even seizures, just minutes after the swim.

These dangerous symptoms have since been linked

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PHOTO BY JESSICA OSWALD.

to blue-green algae, also called cyanobacteria. When present, this algae produces harmful toxins called cyanotoxins which can poison animals, causing extreme illness or even death. While the algae is not always present, it has been found in various areas near Lady Bird Lake and Lake Travis, and has become a recurring health issue since 2019.

According to the City of Austin, the bacteria usually appears at the bottom or floating in stagnant water and resembles “dark green, slimy blobs” or mats.

Brent Bellinger, a senior environmental scientist for the City of Austin Watershed Protection Department, spoke during a Texas Parks and Wildlife Department

webinar, “Harmful Algae Blooms” in early March.

He discussed the recent findings of harmful algal blooms (HAB) in Austin as well as a background on the photosynthetic bacteria.

In the webinar, Bellinger explains the three pillars of a cyanobacteria bloom, which are low flows (lack of turbulence related to hydrology, wind and rain), high nutrients and warm waters. These conditions tend to occur during late summer in Austin.

“Surface scums” are what begin to grow at the lake bottom and will float to the water’s surface through its production of oxygen during photosynthesis, he adds.

In the webinar, Bellinger also explains the research

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n LIFESTYLE he conducted and experimentation with samples of this bacteria.

From this, he found species in the order Oscillatoriales, which is known to have many toxin producers.

Within the algae mats, he also found that they were dihydro-anatoxin dominant, containing the potent neurotoxin called anatoxin-a, a “fast-acting death factor” for pets.

According to the webinar, Bellinger and his team have continued to monitor certain sites along Lady Bird Lake. In his data summary, Bellinger added that Red Bud Isle, where four dog deaths occured in 2019, had the highest contents of toxic nutrients that year. In 2020, the overall extent and biomass appeared lower.

Concluding the webinar, Bellinger mentions that the best option is to prevent the blooms from occurring in Lake Austin by keeping the nutrient loading low and implementing management strategies. Last year’s management strategy included a continuous routine-monitoring plan at three locations and a HABmonitoring plan at five locations.

better to be safe than sorry, and this could prevent the possibility of harmful lingering algae being licked from their fur.

• Remember to stay informed! Check the city government website for regular updates regarding the current state of the lakes. If toxins are detected, owners should not let pets anywhere near the shoreline in order to keep them safe.

What Symptoms to Look For:

• Excessive drooling, vomiting and diarrhea • Foaming at the mouth • Jaundice and hepatomegaly • Blood in urine or dark urine • Stumbling • Loss of appetite • Photosensitization in recovering animals • Abdominal tenderness • Progression of muscle twitches • Respiratory paralysis Once exposed, there is limited time for treatment and the prognosis is universally grave due to the peracute nature of the blue-green, algae-induced, neurological syndrome. If your pet displays one or more of the above symptoms, call your local vet immediately.

Before heading out for a dip in one of Austin’s lakes, be sure to check if the conditions are safe for your pet, too! afm

What to Know for Summer 2021:

In order to keep pets safe, owners need to follow the City of Austin’s recommended approach to bringing your dog to various Austin lakes and ponds.

• Since most blooms occur near shoreline, owners should avoid letting their pets roam around the waterfront. Owners should highly avoid letting their pup be exposed to these areas, especially if the water is stagnant and appears to be in poor quality.

• Be aware that blooms have an increased risk during summer. The high temperatures combined with little water movement concoct the perfect breeding ground for the toxic bacteria.

• If your dog does get in the water, make sure to rinse them thoroughly with clean water. It is always

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AFM APP IS HERE!

Check out AFM’s latest stories and issues — all on our new app! Available now on iOS. Android coming soon.

Annual APRIL MAY 2021

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IYO SWIMWEAR After Doris Diaz McCandless first created her own swimsuit for a pageant in the Philippines, she decided to pass on the feeling of confidence to others by creating It’s Your Obsession Swimwear. Now, 17 years later, Doris operates entirely out of Austin, Texas and works to ensure each swimsuit is complementary, comfortable and luxuriously fit for each customer’s body. Every suit is custom-made and meticulously hand-stitched by herself; some even take five to eight hours to make.

Doris takes pride in making women feel confident and ready to conquer — whether it is on the runway, for a photoshoot or even just by the pool.

For more information or to get in touch with Doris and her exclusive designs, visit www.iyoswimwear.design.

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TEW TEG Local premium towel brand, Tew Teg (“Get Wet” spelled backward), makes post-workout and/or post-lake-day clean up easy with their reversible, draw-string towels. The brand, founded by three Austinites, came about from wanting to solve a basic need: keeping the car seat protected from sweat while on the way home from the gym. Offered in three, reversible colors, pink, black and gray, Tew Teg towels can be easily slipped onto a car seat or even on the back of a chair while lounging poolside. To purchase one of their premium towels or learn more, visit tewteg.com.

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GREENBELT OUTDOORS Offering a fully automated, self-serve kiosk with smart lockers, Greenbelt Outdoors provides inflatable paddle boards, kayaks and packrafts for those looking for “adventure on the go.” Simply book online, sign the waiver and share an image of your ID. From there, Greenbelt Outdoors will provide a pin code to access one of their smart lockers. Grab your gear and hit one of Austin’s lakes, enjoy your afternoon and then simply return the rented gear after. In addition, the company offers premium, small-brand gear to rent, including tents, backpacks, camping stoves and other products for those looking for adventure.

For more information, visit greenbeltoutdoors.com or @greenbeltoutdoors/@adventure.crate on IG.

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SOLEIL SWIM Handmade in Austin, Texas, Soleil Swim offers an abundance of swimsuit colors and styles — simple yet luxurious. Made with quality fabric, the local brand works to provide those with the look and fit they have always desired. From one-shoulder tops to standard triangle tops, Soleil Swim’s seamless design offers unique patterns and a variety of options to choose from this summer. To learn more or purchase a suit, visit their Instagram @soleilswim.us.

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RAE COSMETICS Based out of Austin, Rae Cosmetics is mineral-based, paraben-free, sweat resistant, hypoallergenic and crueltyfree. Designed for the active and athletic Austinite, Rae Cosmetics features products to take the heat, just like those that wear it. The company offers a variety of lightweight, breathable products including primers, foundations, concealers, lipsticks, lip gloss, lip liner, eyeshadow, mascara, eyeliner, brow gel and more.

To purchase a product or schedule a makeup appointment, visit their website at raecosmetics.com.

Thank you to Rae Cosmetics makeup artist Allan Rodrigues Dassow for doing the makeup for our female models at our 2021 Swimsuit Photoshoot!

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MEET OUR 2021 SWIMSUIT MODELS: Ashley Kidd - 5x World Champion Wake Surfer COVER: Light Blue Two Piece Custom Suit: IYO Swimwear PAGE 35: Light Blue Two Piece Custom Suit: IYO Swimwear PAGE 46: Sayulita Triangle Top in Copperhead Snake - Soleil Swim + Isla bottoms in Copperhead Snake Soleil Swim Michael Harrell - Realtor PAGES 36, 37 & 44: Vissla Men’s Point Breaker 17.7" Ecolastic in Vintage Blue - TYLER’s Morgan Miller - Instructor at Knockout Kickboxing PAGE 37: Pink Two Piece Custom Suit: IYO Swimwear PAGE 37: Pily Q Women’s Retrograde Triangle Bikini Top + Bottom - TYLER’S PAGE 44: Sayulita Triangle Top in Emerald Green - Soleil Swim + Isla Bottoms in Emerald Green - Soleil Swim Jazmen Henry - Instructor at TruFusion PAGE 38: Dark Blue Piece Custom Suit: IYO Swimwear PAGE 39: Billabong Women’s Lost in Daydreams Maui Riker Bikini Top + Bottoms - TYLER’S PAGE 44: Sayulita Triangle Top in Reef Blue - Soleil Swim + Capri Cheeky Bottoms in Reef Blue - Soleil Swim Fernando Bernstein - Co-founder of Rise Kickbox PAGE 38: Billabong Men’s All Day Fade Layback 17" Boardshorts - TYLER’S PAGE 38: Tew Teg Performance Towel - Premium Car Seat Wrap and Towel PAGE 39: Billabong Sundays Pro Boardshort 19" - TYLER’S Evan Duvall - Personal Trainer at Onnit PAGE 40: Party Pants Men’s Ski Gator Button Down + Volley in Navy - TYLER’S PAGE 44: Party Pants Men’s Ski Gator Volley in Navy - TYLER’S

TYLER’S With products for men, women and kids, TYLER’S is on a mission to provide customers with the best and widest selection in athletic and lifestyle apparel and is a one-stop-shop for the active Austinite. In addition to featuring products and apparel from their own brand, the store also includes various brands and styles from Billabong, Patagonia, Adidas, Levi’s, Yeti, Southern Tide and dozens more. In addition, the local brand also helps organize TYLER’S Dam That Cancer, which is a 21-mile paddle boarding fundraiser to raise money for Flatwater Foundation, a local non-profit dedicated to providing mental health services to families that have been affected by cancer. For more information or to shop their products, visit their Westlake location or online at https://www.tylerstx.com/.

Katy Freshour - Owner of PE Fitness PAGE 41: Green Two Piece Custom Suit: IYO Swimwear PAGE 42: Body Glove Women’s Spectrum Aro Scoop Bikini Top + Body Glove Spectrum Eclipse Surf Rider Bikini Bottoms - TYLER’S PAGE 45: Aruba Top in Caramel - Soleil Swim + Cabo Thong Bottoms in Caramel - Soleil Swim Jason Bourgeois - AFM Ambassador PAGE 43: Howler Brothers Men’s Deep Set Boardshorts in Seaspray - TYLER’S PAGE 47: Howler Brother’s Men’s Stretch Bruja Boardshorts - TYLER’S

Huge thank you to IYO Swimwear, Greenbelt Outdoors, Soleil Swim, TYLER’S, Rae Cosmetics, Tew Teg and those that submitted to model for this year’s swimsuit issue.

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EXPERIENCING

PADRE MAY 2021

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TEXAS BEACHES:

ISLAND AFM’s Monica Hand shares her beach camping experience first-hand and some pointers for those looking to try it this summer.

AUTHOR & PHOTOGRAPHER MONICA HAND

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As the sun descended slowly, a fusion of pink, yellow and blue silently settled itself over the waves, the dunes and everything on the coast of Texas. This fleeting hue, combined with the cool sand between my toes and the relaxed sound of the waves meeting the shore created an immense sense of peace I hadn’t realized I needed.

At first, the thought of leaving the world behind for a camping trip on the beach roused only anxiousness instead of excitement. I hadn’t taken a camping trip that extended past a long weekend in over a year, always in fear of being unable to check my e-mails or answer messages, so this idea of seclusion and solitude (the cell service at Padre Island National Seashore is spotty to nonexistent) was both alarming and enticing — and I found that my anxiety began to drain from my body with each wave that crashed upon the shore.

The Beach

The Padre Island National Seashore has 60 miles of beach that stretches along the South Beach section of the island. This stretch in particular is open to primitive camping so long as you have four-wheel drive and can make it without getting stuck in the unpredictable sand (this didn’t stop the high school kids with two-wheel drive we helped get unstuck around mile 8) and don’t mind being a good 30 minutes or more from a shower or toilet.

At first, I thought we would need to make the trek all the way down to mile 30 to find a secluded spot, but by mile 7, the “spots” were about a mile long. We decided to stop around mile 10 so we would be close enough to Yarborough Pass at mile 15, which gives access to the laguna. Once set up and with a whole mile of beach all to ourselves, it quickly became one of my favorite Texas camping trips.

Along with the many beached discoveries, another interesting sight included a small boat that had washed up and been tacked down. Dustin Baker, a park ranger and acting public information officer of Padre Island National Seashore, says the boat had been in distress and abandoned before running aground on the South Beach.

The Birds

Throughout the whole experience, my favorite part of the stay was bird watching. Never had I seen so many different species on one beach. From large brown pelicans and great blue herons, which sat proudly amongst the energetic laughing gulls, to the small wave chasers that weaved in and out of the flocks of Caspian terns that lined the shore — every day brought a new bird to spot.

Armed with only a small pair of binoculars, I sat on my beach chair and watched the bird politics unravel on the beach for hours on end. Before planning a stay, I recommend researching the most common of the 380 bird species that frequent the area at the seashore’s website to help identify who’s who on the beach and at the various birding stations set up throughout the park.

The Shoreline

With our trip being in early March, the waves were still rough from the storms out at sea. However, following in the wake of the storms came intense, high and low tides that allowed us to discover all sorts of treasures that washed up like coconuts, halves of giant sand dollars and various, beached finds.

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The Foredunes

The South Beach dunes aren’t just there to create a dramatic stage for the sunsets. Originally created from years of winds piling up sand, they now form a gracious ridge that separates the beach from the marshy grasslands where all kinds of animals and vegetation make their homes.

The park offers some great paths for walking through the diverse landscape, but even from the beach where we were set up, you can stand up on top of the foredunes (careful not to disrupt the diverse grasses) and look out over the flat grassland that stretches out behind it. From here, I saw lizards scurrying about, ghost crabs emerging from their burrows and even a coyote that snuck out from the dunes one early morning to see what was going on at a neighboring camp.

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What to Know

Fishing: While I didn’t try my hand at fishing this trip, I did spend time watching a lot of giant fish and stingrays get plucked from the surf. If you love fishing and want to experience a diverse set of options, whether from shore or boat, this has to be one of the best spots along the Texas coast.

Sea Turtles: Don’t forget to check out the sea turtle sanctuary during your stay or schedule a trip to watch the baby turtles take off for the ocean.

If you go during the nesting season, spring and summer, be on the lookout for mama turtles nesting their eggs. If you come across one, call 1-866-TURTLE5 or flag a passing patroller immediately, and use something you find to mark the spot of the nest once she leaves to protect it from passing cars. Do not plunge anything into the sand to mark the spot as this could injure the eggs buried there. This way, the dedicated team can move the eggs to a safe facility until they’re ready to hatch.

Camping: If you don’t have four-wheel drive or just want a toilet and a rinse shower, there are plenty of other camping locations inside the park that allow just as great of experiences as the South Beach. No reservations are taken as it is all first come, first serve, but you will need to be prepared to pay the entrance fees and purchase a camping permit which is available

I FOUND THAT MY ANXIETY BEGAN TO DRAIN FROM MY BODY WITH EACH WAVE THAT CRASHED UPON THE SHORE.” at kiosks when you arrive.

Sand: One obvious challenge with camping on a beach is that the sand (quite literally) gets everywhere.

To avoid sand in your sleeping bag and food, designate an area for shoes and other sandy items to keep them out of the tent or camper. Try bringing a dollar store door mat or other tarp-like item for stomping out and brushing off as much sand as possible.

Supplies: Make sure to bring everything you need and make sure your vehicle is gassed up. The Malaquite Visitor Center does not sell firewood, food, water or fishing licenses, so you’ll want to make sure you aren’t in need of anything before you arrive. The only thing sold at the visitor center is ice, and the closest spot for supplies from the park entrance is about 12 miles. afm

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WELLNESS AUTHOR

Chase McKinzie

METABOLISM, CALORIES, BURN FAT… OH MY! n A fresh take on clinically-supported methods to aid healthy weight loss.

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f you are reading this and thinking to yourself, ‘Here we go, another calorie-urning article with “fads,” “diets” and “hoopla,”’ I wouldn’t blame you for it. It seems like there is a constant pressure to uphold an unattainable (or even unnatural) body image along with a constant barrage of “Extra!

Extra! Read all about it! New diets and calorie burners delivered straight to your door from Amazon!”

It’s exhausting. It feels like we have become trapeze artists balancing our vanity and our health, while also striving for self-confidence, happiness and a sustainable routine.

Take Grammy Award-winning artist Adele, for example, who started a weight loss journey in 2016 and proceeded to break the internet in 2020 with an Instagram photo exhibiting a healthier, leaner profile.

She received mixed responses from her fan base in regards to body image, healthy weight loss and female beauty standards. Internet trolls even proceeded to shame her for losing weight, feeling more energetic on tour and for living a healthier, more active lifestyle.

In response to her critics, Adele asserted that her message to the world was not about losing weight to

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look or feel beautiful, but rather, her message was (and continues to be) one about living a healthier lifestyle — one with less weight to move around every day, less risk for cardiovascular disease and more about drawing a connection between living healthy and instilling body confidence. I share the same goal in writing this piece.

Healthy IS beautiful. Healthy IS strong. Healthy IS the future. And, without a doubt, nutrition and fitness routines play a huge role in supporting steady weight loss, but let’s not forget about other methods that can help support our metabolism, thyroid health, burn calories and conquer stubborn fat — naturally!

Old School: Simple Nutritional Tips

Keto, paleo, carnivore, vegan, pescatarian, low-carb, high-fat, Atkins, Mediterranean, intermittent fasting — many of us have heard these nutritional titles thrown around like a football at a tailgate. There are countless books and research articles supporting and debunking some of these nutritional ideologies, and it can be very confusing. But here are a few nutritional tips that may help simplify your viewpoint:

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Drink More Water!

After you are done reading this engaging issue of AFM, grab a half liter of water and drink. Drinking water creates an effect called “water-induced thermogenesis” and can result in a short-term metabolic boost of 30% for roughly 30-40 minutes following 500mL intake. Say it with me now: “Drink more water. Drink more water. Drink more water!”

And now, let’s talk about the good stuff: health and wellness treatments that not only help your body physically recover faster, but also boost the metabolism and support your hormones.

New School: Recovery Treatments that Also Support Healthy Weight Loss Infrared Sauna: Heat-Induced Calorie Burn Studies have shown that infrared sauna use for 30 minutes can induce an artificial thermogenesis by “heat shock” that will burn an additional 200-400 calories per session and may result in up to 1% fat loss per month over four months. Not to mention, infrared saunas can help reduce stress and cortisol levels which can slow down your metabolism if left unchecked.

Sweat it out in the sauna and relax knowing that your body is waving goodbye to those extra calories like Damian Lillard unapologetically waving goodbye to the Oklahoma City Thunder in the 2019 NBA playoffs.

Red Light Therapy: Hormone Heaven As you may understand by now, weight loss (and even fat loss) is a much more nuanced discussion than just calories. It also depends on your sleep, stress and hormones. Red light therapy, from manufacturers like Joovv, helps you achieve more restorative sleep, reduce stress and balance hormones like ghrelin (stimulate appetite) and leptin (reduce appetite). Additionally, red light therapy has been shown to improve thyroid hormone (T4) production in individuals with hypothyroidism. As a result, red light therapy may be able to help balance your stress and hormonal appetite and boost thyroid production to give your metabolism a little boost. #StepIntoTheLight.

High Protein is Important.

Whether it is meat, fish, eggs or plant-based options like legumes, nuts or seeds, protein-rich foods increase TEF (thermic effect of food) by 15-30% as compared to 5-10% with carbs and 0-3% with fats. This means that your body will burn more calories to digest protein-rich foods. Not to mention, protein-rich foods are incredibly important for building and repairing muscle mass, which are vital to sustaining active fitness routines.

Caffeine & Capsaicin are Useful.

Studies have shown that doses of caffeine can result in an increase in metabolic rate. These studies were conducted while examining both coffee and tea.

However, some individuals may not respond well to caffeine in higher doses, so please ease into this and definitely do not over-do it. Capsaicin, on the other hand, is a fantastic way to spice up your culinary routine (yup, another dad joke!) while also adding 50-100 more calories to burn through the day. Add some jalapenos or chili peppers in your breakfast or grilled meats and WHAM! Earn more calorie burn and face sweats!

Ice Baths: Cold-Induced Calorie Burn As I mentioned in my recent article, DIY Ice Baths for Newbies, ice baths measured at 11-15°C for 11-15 minutes can decrease core body temperature and induce “cold thermogenesis.” Studies have shown that this method may boost your caloric burn by 200300 calories per day, and I am all about this one! Get yourself into an ice bath, recruit a friend to do it with you (because it is way easier with a friend), focus on

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n WELLNESS relaxing your breathing and calming your mind and chill to get that extra calorie burn.

As always, I endorse checking out local businesses here in Austin that have these resources for your use. Infrared saunas, Joovv red light therapy, and ice baths are out there at affordable rates for consistent treatment. Your body benefits and you help support small businesses, so it’s a win-win for everyone!

Now that we have reviewed more tried and true methods of aiding fat loss, boosting the metabolism and supporting healthy hormone and stress balance, let’s briefly review newer treatments aimed directly at stubborn fat loss removal and lymphatic drainage.

cutting-edge treatments like Endosphères assist the body’s natural ability to flush excess fluids, toxins and inflammation out of the body. This results in a highly defined, even chiseled, abdominal and thigh region for a reasonable amount of time and may even have a profound effect of reducing the appearance of cellulite.

When kept up on maintenance regimens, it may be a very relaxing and effective way to conquer random bloating, inflammation or lymphedema, while also retaining desired aesthetic results by simply improving your body’s natural lymphatic capabilities.

Whether you are invested in trying out the latest and greatest in body contouring innovation or content with simple nutritional tips, do your research and understand that everyone’s journey is different. At the end of the day, your body’s health matters most!

Don’t lose sight of why we want to live healthier: more vitality and energy, more confidence, stronger muscles and bones, less risk of chronic disease — the list goes on. I hope you find these methods to be informative and helpful on your health and wellness journey! If you are absolutely stoked about this article and want to share your experience trying these methods out, make sure to tag @austinfit and me (@chase_performance). Cheers, y’all — summer is right around the corner and I am SO excited! afm

New, New, New School: Non-Invasive Contouring Methods Cryolipolysis: Cryo T-Shock, Cryoskin and CoolSculpting Freezing fat cells and disposing them out of your body via urine? It sometimes sounds too good to be true, but in reality, it surprisingly works well under the right conditions. Treatments like CoolSculpting were introduced into the U.S. market in the early 2010s, but more innovative and smoother contouring treatments, like Cryo T-Shock, have entered the market from Europe in the last few years with comparable results.

The premise is simple: reduce temperatures of underlying subcutaneous adipose tissue (fat cells) to -2 to -4 degrees Celsius, and the fat cell undergoes natural cell death (“apoptosis”) and is then cleared out of the body via lymphatic drainage. These treatments work best for stubborn adipose tissue, like stubborn belly fat, on individuals who already have an established exercise and nutritional regimen. They are definitely not weight-loss devices, but they can help deliver that extra kick for tightening up the tummy if you would like to.

Chase is an LA native and graduate from the University of Texas at Austin with a B.S. in Exercise Science (’14). He currently owns and operates US Cryotherapy Austin — the selfdubbed “Holistic Health Hub” where he passionately works to improve people’s recovery, wellness, vitality and longevity through non-invasive, natural alternatives. Chase has competed at a professional level in indoor and beach volleyball and currently plays at a semi-professional level and coaches boys volleyball in his spare time.

Chase enjoys playing his flute and saxophone at home while taking an interest in cooking nutritional, scrumptious food and sipping a nice glass of wine.

Lymphatic Drainage: Massage and Endosphères The lymphatic system is highly overlooked as it pertains to holding water weight, reducing inflammation, supporting the immune system and eliminating toxins. Methods like lymphatic massage or

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WELLNESS AUTHORS

Justin K. Joe & Xiaotian Shen, M.D. MPH, LAc

THE GREAT GUA SHA n Why this bodywork method is incredible for the skin (and why both men and women should try it).

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he last year was one of extraordinary changes. Our health and way of life are now the subject of intense scrutiny to not only our healthcare professionals, but also to our families, friends and total strangers. We now have to ask ourselves, “Am I really healthy?”

This question is a central theme in Traditional Chinese Medicine (TCM), as part of keeping the mind and body in good condition, regardless of new and recurrent environmental illnesses. You’ve probably already heard about three of TCM’s modalities: acupuncture, herbal medicine and qigong. The fourth mode of practice, bodywork, is still probably somewhat of a mystery.

Bodywork is just that — work on the physical body.

The modality encompasses a number of methods, the most well-known arguably being cupping, popularized

by Olympic athletes and celebrities for its ability to combat muscle soreness and other musculoskeletal ailments. If that looks too intense or just isn’t your thing, then you should get to know its twin brother: gua sha.

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Guā Shā (刮痧) is controlled scraping of the skin with a tool to encourage the release of shā, a classical description of what is now termed as petechiae or pinpoint red/purple dots. This may look like a red rash, but don’t be alarmed. This redness is microcirculation of blood in the hypodermis, the layer of skin just above your muscle. This controlled scraping also aids the movement of interstitial fluid, a transport medium carrying nutrients throughout the body and cellular waste into the lymphatic system for proper disposal.

Gua sha’s effects on the blood are also found to encourage the production of HO-1, an enzyme known for its antioxidant and anti-inflammatory properties. The stimulation of this enzyme is also thought to explain gua sha’s positive effects on integumentary (skin), respiratory and musculoskeletal issues.

Gua sha tools vary by intended purpose and time period. In the ancient times, TCM physicians performed scraping with riverbed stones and animal horns that were smoothed down. Today, the main tools of choice are made of jade and stainless steel that are molded into various shapes for different body areas. A jade roller is an example of a tool used on the face and neck areas which require lighter pressure and can be used at home with proper instruction. Coins and ceramic soup spoons are also used, but you may find these in more casual settings. Do you know how to discern quality jade? While it comes in various colors, it is always cold to touch and feels smooth like a new bar of soap.

So just who can get a gua sha treatment? Everyone! Men, women and children can have treatments tailored to their unique needs. As with any therapy, it is best to visit a Chinese medicine practitioner for your first gua sha experience. Practitioners often mix gua sha with acupuncture and/ or cupping for a comprehensive treatment. The technique itself is not painful, but people might experience some soreness or pressure as the body tissue is manipulated. Yet the feeling of release in the days that follow is incredible. Your body will thank you for it. afm Xiaotian Shen, MD, MPH, LAc is the clinic supervisor for the Department of Acupuncture at AOMA Graduate School of Integrative Medicine. Dr. Shen also serves as a member of the NCCAOM exam-writing committee and is a certified examiner of Clean Needle Techniques. He also serves as a site visitor for the accreditation commission.

Justin K. Joe is a practicing senior intern at the AOMA Graduate School of Integrative Medicine. Traditional Chinese Medicine (TCM) marks a reconnection to his personal ties with China and East Asia, as well as experiences growing up as a doctor’s son. He aims to strengthen the integrative medicine paradigm to break new ground for TCM and its modalities, solidifying their reputation as a viable resource to a healthy and happy life. His practice includes acupuncture, herbal medicine, auricular therapy and bodywork focusing on pain management, mental health, digestive and hormonal maintenance and fertility support.

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WELLNESS AUTHOR

Sadie Flynn

TISSUE ISSUES n 5 ways to self-treat scar tissue and increase mobility.

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had made it almost 25 years of playing organized soccer with nary a knee injury.

Then, at 28 years old, during an adult beginner’s league indoor soccer game, I heard every soccer player’s worst nightmare: Snap! Pop! 🎶🎵 In the arms of an angel, fly away from here…

Despite avoiding major injury during my more competitive years, it was a sprint to beat a 40-something dude sporting a tee with a tech pun across his front to a long ball down the sideline that did me in. As my patella floated around my knee — exactly like Dwight’s stapler in a jello mold — I remember assuming that recovery would be frictionless, painfully unaware that my journey to recover from an ACL and MCL tear would

MAY 2021

be a long and arduous one.

I had corrective surgery three months after my injury in January 2017 and spent that entire year rehabilitating my right knee. Three months in, much to my delight, my physical therapist dubbed me graduated. At six months postop, however, I decided to go see my sports therapist/chiropractor as I was still experiencing some pain and stiffness during certain movements, and my flexion and extension were certifiable garbage.

After six more months of a cocktail of therapies, my chiropractor encouraged me to request an MRI, as they had suspicions that screw debris leftover from surgery might be what’s causing my progress to come to a screeching halt.

Two dubious orthopedic surgeons and one overpriced,

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radioactive nap later, it was confirmed: there were two pieces of a broken screw floating around in my knee, causing massive amounts of scar tissue to build up around the objects, as well as my incision site. So, at almost one year post-op, I was back under the knife for more correction.

From a fitness perspective, the last three years have been frustrating, to say the least. While I’ve almost gotten complete flexion in my knee, I’m still working to release the stifling amounts of scar tissue built up in my right knee.

What even is scar tissue, and why should you give a rip about it?

Scar tissue is the body’s natural response to damage. Cuts, burns, sores and surgical incisions alike

and, yes, even tears. Nobody wants that outcome, so what can we do to mobilize our scars and break up problematic tissue? Allow me, a scar tissue professional, to light the way:

5 Ways to Self-Treat Your Scar Tissue to Improve Mobility

— each of these injuries triggers our bodies to produce external scar tissue. But unlike your skin’s multidirectional collagen protein pattern, scar tissue collagen proteins grow in a single direction, making it much less elastic. This lack of elasticity can cause scars and the surrounding skin to feel tight, restricting your range of motion and often inducing pain.

As active humans, we rely on our bodies’ ability to possess full range of motion in our joints in order to remain strong, healthy and injury-free now and long into our golden years. But if left unchecked, lingering scar tissue in the wrong places can restrict range of motion, create compensatory patterns in our movement and, as a result, open the door to a whole new family of aches, pains, tweaks, pulls

1. Self massage the scar: This is by far the simplest way to mobilize the scar on your own, but it requires consistency.

Massage the area for at least five minutes a day, and if you were my physical therapist, you would have told me to do it three times a day.

2. Give the Graston technique a go: This PT uses an actual butter knife to perform this technique, but if you don’t trust yourself with dull objects, you can buy a Graston tool on Amazon. This little, silver lifesaver worked wonders for me — almost instantly providing relief by breaking up crunchy tissue around my scars.

3. Try flossing (voodoo tape): The theory with flossing is to offer short spurts of high compression throughout the day to help break up tissue and increase blood flow to a joint (eventually, hopefully, increasing range of motion and limiting pain). About two minutes is all you can muster with this technique.

4. Apply topical treatments: When paired with appropriate therapeutic techniques, topical treatments can help speed the healing process along. Silicone scar sheets, creams and oils rich in vitamin E and aloe are what we’re looking for here.

5. Employ vibration or wave tools: Again, when paired with other appropriate techniques,

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massage guns and muscle stimulators can offer some additional healing support by sending movement and waves into your tissue, increasing blood flow to the damaged area.

You’ll find our massage gun near the TV to feed two birds with one scone.

Then, if six months go by and you see no progress in your tissue issues and you declare yourself formally made of cement, find yourself a sports performance therapist who can give you deeper, more advanced treatment and tell you to calm down. afm 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 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

WELLNESS AUTHOR

Monica Hand

WELLNESS

FAQ

SKIN CANCER n Dr. Liqiao Ma, a board-certified

dermatologist, answers your skin cancer questions.

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AFM: What are some common signs or things to look out for when self-checking for melanoma?

hether you regularly see a dermatologist or not, checking your skin regularly for any signs of sun damage and taking precautions is a crucial part of living somewhere with ample months of sun exposure. So, as the summer months move in quickly, we’ve asked Dr. Liqiao Ma some of our burning questions about skin cancer and how to navigate your largest organ.

DR. MA: Most melanomas can be identified using the

ABCDEs (asymmetry, border, color, diameter and evolution). No one sign alone means a melanoma has developed necessarily, but rather a combination of several signs, especially in comparison to other moles on the body.

If someone spots something that may fit these identifiers, they should contact their primary care doctor or a boardcertified dermatologist as soon as possible for evaluation.

Their dermatologist will usually perform an exam with dermoscopy, and possibly a biopsy if needed.

AFM: What do you see most often in your daily practice with patients?

DR. MA: By far, most patients come to see me for skin

cancer screenings, which is great because I end up diagnosing quite a lot of pre-cancers and skin cancers that patients did not know they had. However, I also see a variety of other conditions such as rashes, acne, warts and cosmetic concerns.

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AFM: Who is most at risk for melanoma? Does family history play a large role?

AFM: Besides melanoma, what are some suninduced skin issues or ailments one should look out for?

DR. MA: Factors that increase the

DR. MA: Other issues include more common skin cancers

risk of melanoma include a history of severe or blistering sunburns, lighter skin (red or blonde hair) and having many moles on the body (>50-100 moles especially).

Personal and family history of melanoma also increases risk for future melanoma; about 1 in 10 patients diagnosed with melanoma have a family history of melanoma.

like basal cell and squamous cell carcinoma, which are the first and second most common skin cancers in the U.S., respectively. Sun damage can also lead to dark spots, light spots, visible blood vessels and deepset wrinkles over time that can only be reversed with expensive cosmetic procedures.

AFM: What are some common misconceptions about melanoma and skin care in general that you hear often in your practice?

DR. MA: A common misconception about melanoma

AFM: What is the treatment like for melanoma?

is that it takes a lot of sun exposure to develop one.

On the contrary, although UV damage plays a role in many melanomas, some develop with very minimal sun exposure. These include melanomas on typically hidden areas like the buttocks or soles of the feet.

Another common misconception about skin care I hear often is that sunscreen alone protects from UV damage.

Unfortunately for fair-skinned individuals, protective clothing and staying in the shade is also necessary to prevent sunburns and sun damage.

DR. MA: If the melanoma is

caught early, which the majority is, thankfully, an excision is all that is needed. This is similar to the treatment for other, less dangerous skin cancers, though a larger piece of skin will need to be removed typically. If the melanoma is caught later or at a more advanced stage, then the treatment becomes more complicated. This usually involves treatment with an oncologist, who may need to perform surgery on the lymph nodes and add other therapies like chemotherapy or immunotherapy.

AFM: What is one thing you wished everyone knew about their skin and skin care?

DR. MA: I wish patients knew that it is never too late to

start wearing sunscreen and protective clothing. Even if a patient is older and sustained most of their sun damage in their youth, it is not too late to start covering up and taking preventative measures. Given that life expectancy is increasing every year in the U.S., even a patient in their 60s and 70s can slow down the rate of sun damage and development of pre-cancers and skin cancers by taking precautions now. afm

AFM: How can one protect themselves, regardless of their family history?

DR. MA: Protecting oneself from sunburns and getting

regular skin checks by a board-certified dermatologist allows for early detection of evolving melanomas.

Patients should wear sunscreen every day that is at least SPF 30 and broad-spectrum, and remember to reapply every one to two hours. In fair-skinned individuals, sunscreen alone is not enough to protect from sunburn and sun damage; these patients should also be wearing protective clothing like wide-brimmed hats and long sleeves. I like to recommend sports clothing that is SPFor UPF-rated so that it is built-in sunscreen.

Dr. Liqiao Ma is a board-certified dermatologist and fellow of the American Academy of Dermatology practicing general, surgical and cosmetic dermatology in Austin and the surrounding communities.

She completed her medical training at the University of Texas Southwestern Medical Center in Dallas. Dr. Ma served as a chief resident during her final year of residency and spent this time caring for veterans at the Dallas VA Medical Center, where she took care of countless patients with extensive sun damage and skin cancers.

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WELLNESS AUTHOR

Jessica Tranchina, PT, DPT & Willy Woods

CONTRAST HYDROTHERAPY AND YOUR BRAIN n How this unique therapy affects your most valuable asset.

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What is contrast hydrotherapy (water therapy)?

ver leave a wellness center with a sense of clarity? Maybe you had a question or concern that’s been racking your brain, and it seemingly worked itself out. You’re calm yet vigilant, focused and effortlessly multi-tasking. Somehow, these paradoxical states have become your actualized experience. Personally, I feel happier, more conversational and patient, finding that I’m most productive in those hours immediately following contrast therapy. There’s a reason high performers — whether they’re athletes, special forces operators, C-suite executives or creatives — are flocking to contrast therapy and discovering new ways to get extremely hot and miserably cold. While the physical effects of contrast therapy often take center stage, the most profound effects might be happening between your ears.

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Contrast hydrotherapy is simply alternating from cold water to hot water and, at Generator, the temperatures are a chilly 49 degrees and a balmy 107 degrees in both of the jetted tubs. Our protocol begins with 30 minutes in our full-spectrum infrared sauna, followed by three rounds of alternating between the hot and cold tubs for three minutes in each, ending with vibration and compression therapy.

Why opt for water as a thermal conductor for therapy and not air?

Water is a much better thermal conductor than air, at least by 20x or so. Ever wonder why 50°F water is so much colder than 50°F air? This is because heat escapes your body much more easily and quickly in cold water than if you were standing in cold air, because water conducts heat much more quickly, allowing the heat to pass through it from your body. Throw some jets on and you’re in for a chilly experience. Why? Jets dissipate the heat given off by your body away from your body, preventing your body from heating up. Brrrr.

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Why would we ever do this to ourselves, you ask?!

Don’t feel like diving into the details? Here’s a cheat sheet of what’s being produced inside your brain during contrast therapy: Heat & Cold: Norepinephrine – a hormone/ neurotransmitter responsible for increased vigilance, focus, attention and mood Heat: BDNF – “Miracle-Gro” for your brain – promotes growth of new brain cells, enhances learning and memory, combats cognitive decline and depression Heat: Prolactin – makes your brain function faster, promotes myelin growth that repairs nerve cells in your brain Heat: Beta-Endorphins – your body’s “feel-good” chemical, suppresses pain Cold: Dopamine – stimulates your body’s pleasure and reward systems, facilitates learning, increased motivation and mood Cold: RBM3 – a cold-shock protein that regenerates damaged brain cells, boosts memory and prevents cognitive decline

Bring on the Norepinephrine

The Hot

When it comes to one’s physiological and neurological responses to the temperature fluctuations induced by contrast therapy, the star of the show is, undoubtedly, norepinephrine.

Norepinephrine is both a hormone and a neurotransmitter, and it’s what’s responsible for that feeling of increased vigilance, focus, attention and mood that you get after your time in the sauna and/or hot and cold tubs.

Exposure to both extreme heat and cold have been scientifically proven to increase norepinephrine levels significantly (even as high as 500%). Better yet, the increased levels of norepinephrine and the fully optimized version of yourself that comes along with them have been shown to last for up to an hour after exposure. Norepinephrine is also a powerful combatant against inflammation, depression and attention deficit disorders, which is why many of the most prominent drugs prescribed to battle these ailments are norepinephrine reuptake inhibitors.

Hot and cold stressors present a compelling case as therapeutic alternatives to prescription drugs, and while you may not suffer from such conditions, it’s hard to ignore the fact that norepinephrine plays a pivotal role in you becoming and remaining the best version of yourself.

Increasing your core temperature in short bursts, or hyperthermic conditioning, has been found to mimic many of the same effects on your brain as intense exercise. As your body heats up, your brain experiences elevated levels of blood flow and increased production of brain-derived neurotrophic factor, or BDNF. BDNF, a protein found in many parts of your brain, is extremely active in the hippocampus — the part of your brain responsible for learning efficiency and long-term memory — and is commonly referred to as “Miracle-Gro” for your brain due to its role in promoting neurogenesis.

Neurogenesis is the process in which new neurons grow. New brain cells means an optimized, enhanced brain, and one that is less susceptible to cognitive decline and depression.

A hormone that experiences an even greater rate of increase than norepinephrine during exposure to extreme heat is prolactin — up to 900%. Prolactin is pivotal in the process of myelin growth in your brain, which repairs nerve cell damage and makes your brain operate more efficiently.

We hear a lot about endorphins in relation to that

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n WELLNESS “high” feeling you get after a good workout. In fact, they are often referred to as the body’s “feel-good” chemicals. During exposure to extreme heat, beta-endorphins, which are responsible for suppressing pain responses in your brain, are significantly increased.

Each of the above reactions your brain has in response to extreme heat can also be achieved through intense physical activity. If you want to supercharge these reactions, combine your contrast hydrotherapy sessions with a workout.

The Experience

From an anecdotal standpoint, my personal experience with contrast therapy is enough to keep me coming back to the sauna and hot and cold tubs. It can be difficult to verbalize one’s feelings after exposure to these extreme temperatures, yet with science-backed evidence, we’re reassured that these modalities do in fact deliver us to an optimized state. Increased mood, a sharper and more resolute mental state, longevity for your brain — these are a few things we as humans unanimously seek, and now you know another way in which they can be attained.

Although these therapies sound a bit out there to some, they are becoming much more mainstream these days and are benefitting so many people in various ways. Decreasing inflammation is not only important for your body in order to physically perform better, but it’s arguably more important for your brain to mentally perform better and be healthier overall. Give contrast hydrotherapy a shot — what do you have to lose? afm

The Cold

In conjunction with the radical increase in norepinephrine production during cold therapy, short periods of mild hypothermia also activate a release of dopamine in your brain. Dopamine is a neurotransmitter that acts as a chemical messenger to the pleasure and reward systems in our brain. It plays a big part in what makes us human and what gives us that satisfactory feeling that accompanies planning and task-completion. In short, dopamine release helps us to strive, and it makes us not just better learners, but also more interested ones.

The final ingredient of our brain-optimizing, coldtherapy cocktail is the cold-shock protein, RBM3. Even mild exposure to cold temperatures causes a rapid uptick in RBM3 activity in our brains. Synapses, the pathways through which our brain cells communicate, are responsible for how we form memories but can get damaged and even disappear. Luckily for us, RBM3 reacts with the part of our neurons that utilizes these synapses and boosts their productivity. The more RBM3 that is present in our brains, the better these cold-shock proteins are able to stimulate damaged or degenerated synapses. RBM3 has been shown to not only repair and recreate synapses, but also regenerate neurons, preventing cognitive decline.

Cold therapy is also a proven, powerful antiinflammatory and can even be used to treat depression.

Although studies have only recently made their way to the forefront, cold therapy has been a practice to treat depression and promote lucidity across cultures for centuries. So, want to become a quicker and more passionate learner, boost your mood and fight neurodegeneration? Time to get cold.

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Jessica Tranchina, PT, DPT, is a co-founder of Generator Athlete Lab and has been an athlete her whole life. As the creator of the Generator Method, Tranchina works to help guide others to better performance and recovery and is passionate about bringing the active community of Austin together from all fitness levels and athletic backgrounds. NASM-CPT, A.R.T Certified Provider, CKTP. Willy Woods is an avid outdoorsman and athlete with a passion for health and wellness. When he’s not working full time as a vice president at Marsh, he can be found training for his next triathlon or planning his next adventure. A former certified personal trainer and C.H.E.K. Institute graduate as a Holistic Lifestyle Coach, Willy takes a comprehensive approach to his physical and mental fitness, focusing equally on exercise, diet and recovery.

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FITNESS AUTHOR

Jarod Carter, DPT, PT, MTC

RUNNING INJURY-FREE n Exercises to strengthen up and help stay injury-free this summer.

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or many, the thought of lounging by the beach or a pool is a motivator to get ready for the summer season. Since running is one of the most popular ways Austinites shed fat, it’s important to learn and identify the most common causes of running injuries and what to do before one stops you from getting in your beach body miles.

Some experts estimate that over 80% of runners will sustain an injury at some point in their lives. We help a great deal of injured runners at our clinic, and well over half of those injuries are at least partially caused by a very specific type of hip muscle weakness.

So, how do you know if you are dealing with this common cause of running injury?

with your middle toe, or does it drop inward towards/ past the big toe and the inside edge of the foot? If you can see your hips, do they stay fairly level or does the unweighted side drop significantly with each step?

Although the movement of the knee is certainly influenced by the foot, hip muscle weakness is a primary culprit when the knee drops inward and/or the unweighted hip drops lower than the hip of your stance leg.

When either of these movements occurs, it puts abnormal strain through a number of areas of the leg and low back. If it’s happening when you jog in place, it is definitely happening with every full stride you take on your runs. These repetitive strains can lead to a wide variety of running injuries and pain, including low-back pain, hip bursitis, IT Band syndrome, patellofemoral syndrome, shin splints and plantar fasciitis.

So, if your jog-in-place test reveals these common precursors to injury, here are a few exercises to resolve them before they become a big problem.

Jog-in-Place Knee Movement Test

Put on your running shoes and stand in front of a mirror so that you can observe your knees. Begin jogging in place and carefully watch the movement of your knees (works best to watch one knee at a time for multiple steps). Does your knee stay directly in line

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EXERCISE #1: Side Plank Hip Burner Series Although most of the exercises we give to runners are performed standing up, there are also some great running performance exercises that are not performed on your feet.

This “Hip Burner Series” combines the classic side plank exercise with two other exercises: lateral leg raises and clam shells. You’ll start by assuming a side plank position with both knees bent, making sure that your hips are forward so your thighs create a straight line with your trunk. Also, make sure to draw your belly button in towards your spine and keep your abs firm.

Stage 1: From this side plank position, perform repetitions of a lateral lift of the top leg up toward the ceiling. Performing this for multiple repetitions, keeping your hips forward and side plank held steady, is difficult enough for most people without additional resistance. However, if this is or becomes easy for you, add a resistance loop around your knees.

Stage 2: Again, holding the side plank position with both knees bent, now you will perform a clamshell exercise by keeping your feet together and lifting the top knee up away from the bottom knee. These repetitions focus more effort and strengthening into the rotational muscles of the hip. Lift the top knee high enough that there’s at least 1-2 feet of space between the knees.

EXERCISE #1, STAGE 1 Complete two sets of each on both sides (right side plank, then left side plank) until you feel really good fatigue, and you’ll understand why I call this the “Hip Burner Series.”

PHOTOS BY JESSICA OSWALD.

EXERCISE #1, STAGE 2

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

n FITNESS

EXERCISE #2

PHOTOS BY JESSICA OSWALD.

EXERCISE #2: Lateral Walking Against Resistance The stretch band can stay in the same position around your knees.

Stand in a quarter-squat position with your back flat and your abdominals drawn in.

Against the resistance band, take a few side steps to the right and then to the left. As you do so, try not to lean your shoulders away from the direction you are stepping. Also, keep your knees over your toes and avoid leading the movement with the foot such that the knee is dropping inward.

A quick pause between each step will help you hold good form.

Perform three to four sets until you feel a good fatigue in the hips or you can no longer maintain proper form.

EXERCISE #3 The above will be a great start to resolving the most common cause of running injuries, but if you really want to injury-proof those running legs, visit this video for even more: bit. ly/runinjuryfix. Now get out there and enjoy some beach body runs. afm

EXERCISE #3: Lunge with Rotational Resistance This is a stationary back lunge with a challenging addition that you don’t normally see people utilizing. You’ll need to perform these next to something very stable that you can secure a resistance band around, and then secure that band around your knee that is further away from the band’s anchor point. For example, you’ve secured a stretch loop to a weight rack at about knee height and stepped a few feet away with the weight rack directly to your right. You then loop the stretch band around your left knee, and move far enough from the weight rack that slack is taken out and it’s pulling your knee directly to the right.

From this starting position, you can step back with your right foot and drop into a back lunge. The stretch band will be pulling your left knee inward, but it is your job to keep it from dropping inward. Keep your left knee in line with your foot and hip as you perform repetitions of the back lunge. This is a great way to really bias effort on the rotational muscles of the hip that are weak in most cases of running injury.

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EXERCISE #2

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

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

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

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

FITNESS AUTHOR

Monica Brant

KICK MO’S BUTT

at MYLO Obstacle Fitness n

This month, Brant takes on the challenge of an outdoor obstacle course workout.

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T

he drive to MYLO Obstacle Fitness was peaceful, exciting and somewhat daunting,.

You see, it had been a few years (2017) since I was actively training on obstacles and was not sure exactly how much I would be able to accomplish for this unique (and intense) type of workout. Nonetheless, I was still ready for a butt-kicking hour of fitness.

The area around MOF is absolutely beautiful and so worth getting to venture out of the city to train in the fresh spring air.

In the past, I’ve had the opportunity to work with Mylo and, heading to the shoot, I recalled that his obstacles were quite the challenge. As an athlete, I did not want to feel like I was starting over. However, in reality, it had been almost four years since I had scaled an eight-foot vertical wall or ran up a Ninja Warriortype warped wall — or even swung from rings off of a rig! So, I sucked it up and put my best foot forward.

After our initial catchup from the years past, Mylo began the experience by putting me through a fullbody warm up with his personal creation, OD Plates.

The plates are uniquely designed for multiple exercises from barbell movements to backpack and farmer’s carries.

Once I was fully warmed up, Mylo gingerly started me off with a sled pull weighing in at 50 pounds, which ended at the base of a six-foot wall. I easily scaled the wall, leading me right smack in front of the eightfoot wall.

At this point, my mind clicked into gear, and this vertical wall was NOT going to take me down — after all, I just got my workout started!

Mylo was a phenomenal coach (and cheerleader, too) and instructed me on each obstacle with proper technique, which I appreciated. As it had been a few years since my last obstacle fitness experience, I was a bit rusty, and listening to his tips for success was extremely helpful. On my third attempt at the eightfooter, I was able to get up

and over. Needless to say, I could have ended here feeling successful.

After a few high-fives and a nice cheer from Mylo, we moved on to the 10-foot cargo net, which doesn’t seem that tall until you are sitting on the top. Thankfully, I am not afraid of (these) heights — can’t say that I would like a 30-foot cargo net though — so ten feet was good for me.

The next few obstacles were more about technique than muscle, in addition to focusing on balance.

Following the cargo net, I conquered the teeter totter and monkey bar obstacles, landing us in front of the spear throw.

This obstacle was one in particular that requires just the right amount of skill and force, perfectly executed, to land on the target. After Mylo’s helpful directions, a good ratio of my throws made their way to the center of the hay bale target. Spear throw = conquered.

After the throw, we journeyed to another location on the property to find more — my next being the rig with rings. Making my own path on to the bell,

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n FITNESS I easily maneuvered through this one. Thankfully, Mylo did not force me to use all my strength on this obstacle, as I know it can be really challenging on the upper body.

Next came an incredibly unique obstacle that I had not been privy to try in the past: the tire spin hurdle. This obstacle does not appear to be hard — after all, it’s just spinning tires that I would need to hurdle over! With a sore knee, Mylo was not able to demonstrate, so I only had access to his verbal instructions and visualized myself going over. Like the wall previously, my third attempt was a success and I was valiantly over the obstacle.

Mylo gave a loud cheer and I felt like a giddy little girl! He let me know that I was the only female at this point to make it over this obstacle (yes, I am smiling still). Of course, I had to ensure this success was not by accident, so I hurdled over the tires two more times.

Even though I was filled with glee from overcoming the obstacle, I felt the fatigue from the other obstacles

MAY 2021

start to fill my body. I was starting to wear mentally and physically, but there were still some walls to climb.

As we started walking back to the initial obstacle course, I noticed the “shimmy up,” which is a 10-foot vertical climb, and I asked about it.

As with many of Mylo’s inventions, they are built for a specific race, company or event, and this was one of those inventions that had been created for a specific CrossFit event. And of course, I had to try it! I mean, who wouldn’t?

With the energetic coaching from Mylo behind me to “Move my feet!” I made it up the wall on the first attempt and sat at the top rail once again.

Feeling the fatigue, I had one last obstacle in me. To conclude the course, I scaled the 11-foot warped wall, feeling proud.

Mylo has trained thousands of obstacle racers from all over the world and really knows how to share the techniques needed to conquer each obstacle. His outdoor facility has plenty of obstacles and can be challenging for all levels, from beginner to advanced.

Right outside of his area are scenic running paths that can be effective for all race training.

If you have been contemplating learning obstacles, be sure to get a session in with him. MOF offers numerous activities, groups of all ages and private sessions. Maybe you can plan your 50th, 60th or 70th milestone birthday party there for something completely different! At MOF, there is something for everyone.

When you go, be sure to let him know Mo sent ya!

As always, stay fit and love life! afm

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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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CALENDAR M AY 2 0 2 1

Submit your event online at austinfitmagazine.com

Events M AY 10

Caring for Our Community Charity Golf Tournament

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

Playing some friendly holes of golf for charity sounds like a pretty ideal Monday. The Caring for Our Community Golf Tournament will be played at Cimarron Hills Golf Club, starting at 7:30 a.m with a complimentary breakfast. Register today for yourself or for a team!

THE ROOKIE TRIATHLON

M AY 15

Austin, TX

Austin Trap and Paint

Hosted by Trap Wine Fest, Austin Trap and Paint welcomes all creative vino lovers! Trap music, painting, games, delicious food and fun new memories.

What more could anyone else ask for on a Saturday night?

MAY 2

M AY 16 MAY 1

MAY 6 - 9

New Braunfels Farmers Market

Shine On

Fresh vegetables, fruit, baked goods, cheeses and so much more! Every Saturday this month, the New Braunfels Farmers Market will be held near Krause’s Biergarten & Cafe. The event starts at 9 a.m. and ends at 1 p.m., so come on down to the “best little festival in town!”

The Dance Project is presenting Shine On, a lively dance performance from local choreographers and dancers.

The four-day event will be held at the Long Center for the Performing Arts with tickets starting at $40. This event is meant to empower artists through the performative movement of dance.

MAY 2

MAY 8 - 9

The Rookie Tri

TinyFest

For advanced athletes looking for a challenge, The Rookie Triathlon is being held at the beginning of May. This unique triathlon divides participants into “rookies” (beginners) and “veterans” (experienced athletes). If you enjoy swimming, biking and running, try out this exciting course!

Middleditch & Schwartz

M AY 2 1

Seismic Dance Event

Pioneer Farms is officially hosting TinyFest 2021! This is an event to meet tiny builders and dwellers while learning anything and everything about tiny living. TinyFest works to promote individuals maximizing their lives while minimizing their impact on the environment.

PHOTO COURTESY OF THE ROOKIE TRIATHLON. PHOTOGRAPHED BY ED SPARKS.

MAY 2021

Performing at the Paramount Theatre Austin, Thomas Middleditch and Ben Schwartz are bringing the laughs to Texas. This is a part of the Moontower Comedy Festival which was originally set to take place last September.

Get your tickets now and see the unmatched comedy and improv duo.

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House and techno music lovers will be thrilled to know the three-day music festival, Seismic Dance Event, is still on and better than ever. The event is being capped at 2,500 attendees and all will be required to wear a mask at all times. Beyond dancing and electronic music, there will also be food trucks, art installations and so much more.

MAY 21-23

NASCAR Cup Series

Courtesy of Speedway Motorsports, the Circuit of The Americas is hosting the NASCAR Cup Series in Austin. Singleday or weekend tickets are available to see all the racing action. Head to their website to check out their weekend schedule and see all the invigorating races that will occur over the course of three days.

SUMMER SPECIALS 6 Months for $399

MAY 22

Eli Young Band

The Nutty Brown Amphitheater is hosting the country rock legends, Eli Young Band. This concert is unique because the band is performing an early show at 5 p.m. and a late show at 9 p.m. Due to limited capacity, all tables offer only up to six people per pod, so get your tickets while they last.

MAY 28-30

Hot Luck: Live Food & Music

This Memorial Day weekend, bask in the most delicious food event you and your taste buds have been craving. The Hot Luck: Live Food & Music is being held at various locations around Austin and benefits the Southern Smoke Foundation. Be sure to check out their website for ticket sales and ways to volunteer during the event.

MAY 30

Cody Johnson

The Whitewater Music Amphitheater is hosting country musician Cody Johnson, the East Texas native who has become one of the rising country music stars.

So, grab your cowboy hat and head on out to New Braunfels to check out this talented singer.

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

CALENDAR M AY 2021

Submit your event online at austinfitmagazine.com

Rides & Races

MAUDIE’S MOONLIGHT MARGARITA RUN MAY M AY 1

LIFE is Good 5K & 10K

SARR May the 4th Be With You 4-Miler San Antonio, TX M AY 1 - 3 1

M AY 1

The Million Reasons Run

Cinco De Mayo 5K/10K Run

M AY 1 -J U N E 1 5

M AY 1

Maudie’s Moonlight Margarita Run 5K Austin, TX

MAY 2021

M AY 1 - 1 6

Selma, TX

Lockhart, TX

THRU M AY 2 1

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

Rolling Hills Challenge Columbus, TX M AY 2

The Rookie Triatholon Austin, TX

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

M AY 2

Champions Run the Earth San Antonio, TX M AY 7 - 8

Texas Ultra Spirit Fayetteville, TX M AY 8

Texas Flower Country Women’s 5K & 10K Fredericksburg, TX M AY 8

Texas Switchback Trail Race Johnson City, TX

BENEFITS OF INFRARED SAUNAS

M AY 8

Spa Girl Tri

San Antonio, TX, TX

– Deeply Heats Human Tissue

M AY 9

– Improves Immune System

Wings for Life World Run

– Releases Built Up Toxins

M AY 1 5

Ride for Missing Children

– Boosts Nitric Oxide [Dilates Blood Vessels]

M AY 1 5

– Provides Relaxation + Recovery

Austin, TX

Roughhouse Brewing 5K San Marcos, TX

– Improves Sleep + Overall Health

M AY 1 5

Cen-Tex Crime Stoppers Donut Dash

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

Gatesville, TX M AY 2 2

Get Your Rear in Gear Austin, TX M AY 2 2

The Mighty Mighty Spicewood, TX M AY 2 9

Pedal to Honor Veterans M AY 3 0

Badass Texas Waco, TX

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