Austin Fit Magazine October 2019 Issue

OCT 2019

AARON ROSS PRO BMX RIDER

MOVERS AND

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October 2019

THE GOOD STUFF

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PEDALING ALONG WITH AARON ROSS

46 PENNY & SPARROW OCTOBER

70 TRAINING LIKE A PRO 6

2019

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Contents Editor’s Letter 10 Digital Content 12

HIGHLIGHTS

Exposure 13 Influencers in Fit Biz Guide 52

Events 78 Races 80

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SAFE COOKWARE

22

SIETE FAMILY FOODS

34

YOGA WITH ADRIENE

NUTRITION

LIFESTYLE

WELLNESS

FITNESS

austiNuts Recipe 14 Debunking Nutrition Myths 16

Student Athletes and Mental Health 26 Inclusive Health Clubs 30

Dangers of Vaping 58 Proper PH 62 Wellness FAQ 64

Youth Sport Specialization 66 Workout 72

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WHO’S WITH ME? RUN A RACE WITH SOUL

AND SUPPORT HAAM

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Iram J. Leon, 2020 Cap10K Race Ambassador The Statesman Cap10K is proud to announce the 2020 Cap10K Race Ambassador: Iram J. Leon, president of the Austin Runners Club and an inspiration to many. Join him at the largest 10K in Texas on April 5, 2020.

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From the Editor In hindsight, it sounds really silly, because I don’t think anyone would expect me to be on the same level as those athletes, but also because — truthfully — who really cares? And if they do, why does it matter? I wanted to try it because I wanted to see if I could do it, and also because it looked fun.

I think if we want to accomplish anything in life, we have to learn to not care about what everyone else is thinking, and be brave enough to stick our necks out and try something new — and also be okay with not being an expert right away. Everyone has to start somewhere.

The subjects in several of this month’s stories are great examples of this. Jeremy Hills had to put himself out there recruiting NFL players to come try his NFL Elite Camp — and have the patience and tenacity to keep trying even after only having two players come to his first camp. Now it’s grown in size.

Aaron Ross, pro BMX rider, at one point had to learn how to ride a bike like the rest of us. He also didn’t immediately know how to perform all the tricks he can now once he learned to ride. He had to practice over and over.

And he still doesn’t nail it perfectly every single time.

Adriene Mishler had to be bold enough to share her yoga practice with the world. Veronica Garza, of Siete Family Foods, had to experiment in the kitchen in order to create the grain-free products she’s selling now.

The content this month is just a great example of how, if you never try something, you’ll never know the outcome. If working on this issue has taught me anything, it’s to never be afraid to do something, and trust the process of not seeing success right away. And in the end, even if it doesn’t work out, at least you know that you tried.

“IF YOU NEVER TRY, YOU’LL NEVER KNOW.”

I

t’s similar to the saying that goes, “you’ll never know the answer to the question if you never ask it.”

I have to remind myself of this from time to time, especially when fears or insecurities well up, because I’m just not sure if I can do something or if I’ll be great at something.

For this month’s issue, I wrote about a workout I did with NFL performance coach, Jeremy Hills. Jeremy trains some of the most athletic people in the country, as well as people who have chosen athletics as their profession — meaning these workouts are anything but easy.

To be truthful, I was pretty nervous for it.

I can’t exactly articulate why. Maybe I was just worried that my performance wouldn’t be impressive, that I’d look weak and out of shape.

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Keep Austin Fit,

Kat Barclay EDITOR

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2019

#KEEPAUSTINFIT CEO | LOU EARLE PUBLISHER | LYNNE EARLE

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

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2609 S 3rd St. Austin, TX 78704 p 512.407.8383 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted.

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

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TIPS FOR GETTING THE MOST OUT OF YOUR

YOGA WORKOUT

HOW TO SNEAK MORE FITNESS

MENTAL HEALTH

Into Your Day

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Column

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2019

PHOTOGRAPHY

PHOTOGRAPHER: RONALD VAUGHN

Exposure

L O C AT I O N

Quest ATX Waterpark, Austin, Texas

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

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P R E PA R AT I O N

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3. Once soaked, pour roughly half the water out then pour cashews and the remaining water into blender 4. Add onion, nutritional yeast, chili, smoked paprika, salt, lemon, chipotle and tahini to blender 5. Blend until creamy, adding soy milk to blend if needed

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6. Heat on stove top on medium heat 7. Serve with tortilla chips or as a topping for tacos, burritos, etc.

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NUTRITION AUTHOR

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

DEBUNKING NUTRITION MYTHS

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Breaking down the truth behind six popular topics.

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utrition information abounds on the Internet, and friends frequently pass on nutrition tips they hear through their spouses or friends. I love when my clients tell me about the latest and greatest nutrition claim they heard on talk shows, but it’s good practice to take the time and find out whether there is scientific evidence behind the claim.

Here are six of the more popular nutrition tips debunked.

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Will everything I eat after 7 p.m. turn to fat?

Your body doesn’t have a clock that hits 7 p.m. and tells your cells to store everything currently in digestion as fat. Even though this is a myth, I understand the original intent. People who snack after dinner or late at night tend to snack mindlessly and out of habit. Mindless eating can easily lead to overeating, which can lead to weight gain. So, if, in theory, you instill a dietary rule such as “don’t eat after 7 p.m.,” you force yourself to eat less and, therefore, consume fewer calories overall. While I wouldn’t want to encourage mindless eating or habitual snacking, I wouldn’t want someone to ignore true physical hunger signals just because it’s past a certain hour. If you didn’t get enough to eat during the day, are up late working or exercised later in the evening, you may very well need an after-dinner snack. If you have one, don’t fret — it won’t automatically turn into fat.

Is drinking eight glasses of water per day enough?

The research behind this general recommendation is scant. While it may be a good recommendation for some people to get them thinking about drinking water in place of sugary drinks, it leaves out the notion that you can obtain fluid through fruits and vegetables. A good indication of hydration is the color of your urine. Generally, you are hydrated if your urine is pale yellow to clear in color (the exception is first thing in the morning, when your urine is more concentrated after sleeping all night). Be aware that certain vitamins, such as B vitamins, will give your urine a glow-in-the-dark yellow color, and some medications may also change the color. Remember: Activity and weather can also affect your hydration status.

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Eat three meals a day or five mini-meals a day to keep metabolism going.

This theory has come and gone and seems to be sticking around these days. What surprises me is that when people insist on eating five mini-meals per day to keep their metabolism going, they are usually not increasing their muscle mass through physical activity — which has been proven to increase metabolism. Try both schedules, consider your hunger cues and see what works best for you. Do your energy levels stay more consistent with five mini-meals on most days? It may be that your job or school schedule works better with the standard three-meals-a-day pattern. Either way, if you are looking to boost your metabolism, stick to the tried-and-true way of physical activity.

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Do I burn more calories if I drink cold water instead of room temperature water?

If you are hoping to increase your metabolism significantly in order to lose weight by drinking cold water, you are out of luck.

Andrea Tappe, a dietitian at the University of Arkansas for Medical Sciences, noted that the body expends about eight calories to raise your body temperature to 98.6 degrees after drinking cold water. The Mayo Clinic tells us that one pound is equal to 3,500 calories.

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Is caffeine dehydrating?

If you drink caffeine regularly, your body has likely adjusted to the diuretic effect of caffeine and, as long as you are consuming enough fluids to replace those lost through daily activities and exercise, you will probably not experience dehydration. Dr. Ann Grandjean, EdD, FACSM, CNS, said, “The body develops a tolerance to caffeine after about three to five days of regular use — which greatly diminishes the weak diuretic effect of caffeine.”

She went on to state, “Even though caffeine is a weak diuretic, drinking caffeinated beverages is not detrimental to the hydration status of those who regularly consume them.” (I am thrilled with this news, as it completely justifies my espresso habit.)

Eating eggs will give you high cholesterol.

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Cholesterol is essential to the body, and it produces cholesterol on a daily basis. Some people produce more than others, and foods high in saturated and trans fat can have a big impact on “bad” LDL cholesterol. The American Heart Association recommends no more than 300 mg of cholesterol per day, and a grade A large egg has an average of 185 mg of cholesterol.

Eggs are sometimes served with high-saturated foods, such as bacon and lots of cheese. The saturated fat in those foods may contribute to high LDL cholesterol. Try including spinach, red peppers and black beans with an egg in your next breakfast taco.

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NUTRITION AUTHOR

Monica Hand

WHAT’S COOKING? An overview of how cookware can affect one’s health.

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Cast iron cookware

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n April 6, 1938, Dr. Roy J. Plunkett made a discovery that completely revolutionized consumer plastics industry. Plunkett created the now trademarked, man-made polymer known as Teflon, or polytetrafluoroethylene (PTFE). The waxy solid was used as a stain repellent for textiles, coating for soil and — most infamously — as a coating for cookware.

That nonstick pan coating was what brought the Teflon name its most immediate household recognition but led ultimately to an endless skepticism about what is used in food preparation.

As reports citing chemicals associated with the nonstick substance came out pointing out possibilities of carcinogenic properties, the fad of nonstick began to fade. As the awareness of unwanted additives in food products rises across the nation, an added skepticism in the consumer has developed. The nation is double- or triple-checking food labels and headlines for possible scandals.

But as that awareness and skepticism rises in the population, so does anxiety. It’s born from, like most anxieties, the innate human desire to understand or trust something completely.

When that is left unsatisfied, such as when there is no way to fully know the ways that a product or food substance may someday harm a consumer, the anxiety is spiked. So, how can one eliminate this looming uncertainty when it comes to cookware chemicals?

It’s important to understand that while cooking, a pot or pan can introduce outside particles into the food just as other containers or packaging can contaminate food. This process of transferring particles into the food while cooking is often referred to as leaching. But this isn’t always harmful, nor is it ever

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NUTRITION entirely avoidable. Leaching happens at a greater rate with acidic foods like sauces and when cooking over a long period of time. Consider drinking red wine out of a metal or metallic glass. Often there will be a transference of the metal into acidic red wine, which is noticeable in its taste. This might ruin an expensive pinot noir, but it won’t necessarily hurt anyone.

Teflon, the nonstick agent used for cookware, has been outlawed due to its ability to transfer carcinogens during extensive preparations. Since the ability to avoid leaching completely is rather impossible, the issue of purchasing comes from a combination of least potential harm and highest durability to avoid needing to replace the pots and pans with any unnecessary frequency.

Minerals that are plentiful in the earth such as copper, aluminum, nickel and iron make up some of the other common cookware manufacturing agents. It’s cheap to utilize and thus cheaper for the consumer to purchase. But even with a need for these minerals in our bodies and environments, there can come a time when our bodies reach an unhealthy level of exposure.

Starting with unprotected copper or aluminum pots and pans, these have been linked to various blood dysfunctions and health disorders.

“

“Since the ability to avoid leaching completely is rather impossible, the issue of purchasing comes from a combination of least potential harm and highest durability to avoid needing to replace the pots and pans with any unnecessary frequency.”

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Copper is often chosen by consumers due to its ability to heat things evenly. It takes temperatures on rapidly and allows the heat to spread out throughout the pan and thus the food. Aluminum is so abundant that it makes sense to use it almost every possible way. But both of these, when unprotected — meaning when they are not coated with another material — have been linked to overconsumption complications such as ulcers or liver damage. Nickel itself is typically used in the glazes of pots and pans and has been linked to overexposure health issues including various cancers, similar to the others.

Switching between types of cookware is the most recommended way to avoid overexposure to any one substance. But even if that isn’t an option for you or your household, there are plenty of low maintenance tools that won’t put too much into your food. Most commonly cited safeware are cast iron, stainless steel and coated ceramic.

For ages, the trusted cookware has been cast iron. The leaching from these pans is iron, a substance that our bodies need. Like any substance, of course, too much can be harmful, but for someone who is anemic, cast iron could be a good choice.

But along with the possibilities of overexposure to iron, another

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reason that the fad of newer pan models took cast iron’s spot in America’s cabinets was likely due to the amount of care that is needed to keep cast iron pans in quality cooking shape. Needing to be “seasoned,” or oiled frequently, many users opted for lower maintenance materials — such as the nonstick Teflon.

Seasoning the cast iron pan will give it a nice natural nonstick surface. But if it’s done incorrectly, such as with the wrong kind of oil or not frequently enough, the pan will become sticky and a chore to cook with. If you can stand the idea of maintaining your pots and pans, then cast iron is still a great option, keeping in mind that the human body can only take a certain amount of iron.

If the idea of extra steps in your cooking process isn’t for you, stainless steel or coated ceramic options are the most healthful options. Both are known for their ability to last a long time with frequent usage and to withstand acidic foods without altering the taste or chemical makeup in a harmful way.

Keeping up to date with the current studies and recommendations to ensure you and your family are healthy is not something to overlook. Awareness is essential to a healthy lifestyle. Be informed, not overwhelmed. afm

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EXPERIENCE TASTES GOOD 512-771-2220

CATERING@MAUDIES.COM

WWW.MAUDIES.COM

NUTRITION AUTHOR

Haylee Reed

PHOTOGRAPHY

Brian Fitzsimmons

SIETE FAMILY FOODS How the Garza family food brought culture and health together.

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n a city where taco trucks line the streets and TexMex restaurants can be found at every corner, it’s no surprise that foods such as tortillas and tortilla chips have become commonplace in our diets — but for individuals who suffer from food intolerances or other dietary restrictions, enjoying these kinds of foods might not be an option.

However, a local Austin business, Siete Family Foods, is now giving these individuals the option to enjoy their favorite foods without compromising their health.

As a teenager, Veronica Garza, co-founder and president of Siete

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Family Foods, was diagnosed with multiple autoimmune conditions and a series of major health challenges, leaving her “fatigued, overweight and depressed,” as she states on the company’s website. However, with the support and care of her family of seven (hence, Siete), she was able to overcome these obstacles and turn her health around.

Beginning one summer in their parents’ backyard, the Garza family would get together three to four nights a week and do Crossfit workouts, and with friends and neighbors joining in week after week, the group eventually grew to 20 people.

While Garza admits she doesn’t necessarily love exercising, she loved

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the people and the accountability of the community and knew that many others probably felt the same way.

“I joke that we were probably annoying the neighbors with all the cars parked in front of the house,” Garza says, “so we decided that we should turn it into something bigger and have a real location and offer this up to more people who might have an interest in getting together to exercise, because I knew how beneficial that was for me.”

Seeing the kind of impact that they could make in the Laredo community, the Garza family opened their own Crossfit gym, called G7 Athletics, in 2009 — a decision that Garza recognizes as a pivotal part of

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Veronica and Miguel Garza

“

following a glutenfree, grain-free diet, quite similar to the paleo diet, in order to alleviate many of the health symptoms she was experiencing.

Unfortunately, as a Mexican-American family from South Texas, cutting out gluten and grains meant more than missing out on a culinary staple — it meant missing out on a cultural tradition.

“Going to a carne asada (backyard barbeque) and cooking fajitas and having to put them in a piece of lettuce just wasn’t doing it for

I HAD PEOPLE REACHING OUT TO ME, ASKING IF I COULD GIVE THEM THE RECIPE OR MAKE THE TORTILLAS FOR THEM.” her own health journey.

On top of exercising, Garza and her family “began learning about the ways that food can either heal or harm us,” as she says on the company’s website. On her older brother’s recommendation, Garza, along with her family, began

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NUTRITION

The Siete Family Foods office space also houses a a colorful Crossfit style gym for employees

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us,” Garza says.

After getting in the kitchen and experimenting with some nutrientdense ingredients, Garza created what would soon become Siete’s first product: an almond-flour tortilla. However, at the time, starting a business wasn’t really part of the plan. As she simply puts it, it was really all about solving a problem for her and her family.

Nevertheless, after several years of making grain-free tortillas for her family and friends and seeing such a positive response, Garza knew they were onto something.

“I had people reaching out to me, asking if I could give them the recipe or make the tortillas for them, because they hadn’t eaten a tortilla in years because they had a gluten-free diet that they were trying to stick to because of different health issues…and I just realized

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how helpful they could be for a lot of people,” Garza says.

Realizing just how much of an impact they could create by putting their tortillas on a shelf and making them more readily available to people, Garza and her younger brother, Miguel Garza, co-founder and CEO of Siete Family Foods, launched their business in 2014.

Beginning with just one product, an almond-flour tortilla, Siete has since grown into an Austin food empire, now including grain-free tortilla chips, taco shells, various hot sauces, as well as two cashewbased quesos. As a mission-based company that advocates for healthier lifestyles and strives to help solve problems for people, Siete caters to a variety of dietary

restrictions — all of their products are grain-free, gluten-free, dairyfree and vegan.

As a city overflowing with foodies, as well as health and fitness enthusiasts alike, it seemed that Austin was the perfect place to plant the company’s headquarters.

While Siete’s products are sold nationwide, you can find them locally at Whole Foods, HEB, Natural Grocers and a variety of other locations.

Reflecting on the journey since Siete was born in 2014, it’s clear to Veronica and Miguel that launching this business has changed their lives in more ways than one.

“I have significantly greyer hair than I did when we started,” Miguel says.

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All jokes aside, Miguel explains that Siete is not just about the products they sell. First and foremost, they are a “people-centric business.” He says they care about their team, they care about their customers and they care about their relationships with stakeholders, whether that be retailers, manufacturers or even other brands.

“I’m halfway joking when I say that I’ve greyed a lot, because I actually have,” Miguel says, “but it’s also that …we’ve gained a greater appreciation for how big of an impact we’re having across the food industry, and then, at a smaller level, how big of an impact we’re having with the team that we get to share the journey with.” afm

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LIFESTYLE AUTHOR

Gregory Scott Brown, MD

MENTAL HEALTH AND STUDENT ATHLETES How coaches are supporting the conversation of mental health awareness for student athletes.

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hortly before the start of the 2018-2019 season, I sat down with the University of Texas men’s basketball head coach, Shaka Smart, in his office at Darrell K. Royal Texas Memorial Stadium.

Coach Smart enters his fifth season as head coach and is coming off a 2019 National Invitation Tournament championship.

At that time, I had just created “This is Mental Health,” a podcast featuring unlikely advocates for mental wellness. Through my conversation with Coach Smart, I wanted to better understand the intersection of elite sports and mental health, as well as the specific challenges student-athletes face.

As a psychiatrist, I am accustomed to having conversations about mental health. Patients come

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to my office every day because they are struggling with depression or anxiety, or even finding their purpose. There’s always a bit of vulnerability in these initial sessions, and often people don’t know where to start. Visiting a mental health professional takes courage, because we still live in a society that stigmatizes mental illness as a sign of weakness.

When I met Coach Smart, he was standing behind his desk studying game film on a large monitor, analyzing plays with surgical precision, chin in hand. Sports memorabilia adorned the room: placards, trophies and autographed basketballs. There were stacks of books everywhere.

He was thoughtful in his response and quick to point out that “[mental health discussions are] an important topic all the time,” Smart says, “but particularly in this day and age when athletes are dealing

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with more noise than they’ve ever dealt with in the past.The expectations, the pressure, the anxiety that can build can impact everything.”

Transitioning to college can be difficult for many students. The stressors of leaving home and living independently are faced by all college freshmen. Evidence shows that depression and anxiety are common among college students. Add to that the risk of over-training, susceptibility to physical injuries and the media scrutiny that accompanies highprofile athletes, we can imagine how studies also support that studentathletes are not immune from mental health concerns. Several large surveys indicate that between 20 and 30 percent of student-athletes struggle with depressive symptoms.

Despite mental health support systems in place within many college athletic departments, seeking

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C O U R T E S Y O F T E X A S AT H L E T I C S D E PA R T M E N T

help is often difficult for studentathletes. Retaliation from coaches is cited as one of the major reasons why student-athletes don’t approach coaching staff when they are struggling. Student-athletes fear not only being perceived as frail, but also fear less playing time — or even being benched after admitting to mental health concerns.

“I get it,” Smart says. “You have to remember the way we have defined masculinity in this country for years — and particularly in sports — is ‘be tough, be a man, don’t admit when you’re feeling down, don’t ask for help, don’t show emotion,’ and so, I can see why athletes feel that way.”

Smart isn’t the only NCAA coach thinking about mental health.

Kendall Brooks comes from a tennis family and was a four-year letter winner at Texas Tech before transitioning directly from player to

coach. She enters her seventh season as head coach of women’s tennis at St. Edward’s University.

Earlier this summer, I met Coach Brooks for coffee. She says she believes that the emotional challenges women-athletes face perhaps are different than those of men.

“I do think men are expected to be a lot tougher,” Brooks says. “Don’t get me wrong — female athletes are tough and they can persevere, but it’s the stigma all the way around of men thinking they can’t be sensitive.

As a male, and especially as a male athlete…there’s no crying when you lose...I think there’s not that same thought in women’s sports, but at the same time, they’re expected to be tough and perform and work just as hard as the males.”

Acknowledging that when we discuss the relationship between mental wellness and athletics, depression

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and anxiety are not the only conditions to consider. Coach Brooks accurately points out that we also have to be aware of the increased risk for eating disorders among women, though men are at risk, too.

I was delighted by the ease with which Coach Brooks navigated our discussion about mental health. It’s important for student-athletes to appreciate that a growing number of coaches around the country are thinking about mental health every day and actually welcome open discussion about mental wellness.

Coach Brooks believes that coaches have to set the tone by creating an environment of trust with their student-athletes.

“If they trust me, they’ll confide in me, but I have to earn that trust,” Brooks says.

Some studies claim that depression rates are even higher in female athletes when compared to male athletes. Coach Brooks suggests that although showing emotion may be “more acceptable in women’s sports,” gender stereotypes allow displays of certain types of emotion to be misinterpreted.

“I think about Serena Williams and other athletes when they show emotion or get angry,” Brooks says.“Some will say you’re not supposed to do that — you’re a woman, so expressing emotions that way,

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

outwardly in front of people, the same way that male athletes do, is just perceived differently.”

So how do we create a supportive environment for student-athletes?

As a psychiatrist, I believe that it starts first with open conversations. If student-athletes hear coaches publicly encouraging players to seek help when they need it, then it sends a loud message that talking about mental health is okay.

Coach Brooks agrees.

“I think there has to be more dialogue on the topic — coaches need to talk about it more,” Brooks says. “We have athletic trainers to take care of your body, but who’s taking care of your mind?”

Last year, NBA all-star forward, Kevin Love, penned an article in The Players’ Tribune admitting to his personal struggles with anxiety and panic attacks. Since then, he has continued to champion productive conversations about mental health. We need to understand the role all of us play in improving mental health and wellbeing. We don’t have to wait for tragedy to speak up in order to advocate for wellness.

Coach Smart believes that social and emotional learning should be a part of early childhood education.

“Young men are taught a certain definition of masculinity that actually goes completely against what Kevin Love was admitting to,” Smart says. “Just for kids to learn

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to acknowledge what they’re feeling and what they’re thinking. To separate emotions from experiences and thoughts from the essence of who they really are — that’s a powerful tool to have well before you get to college.”

The NCAA has recognized the importance of supporting student-athlete mental wellness and has developed the Coaches Assist for Empathic Response training video. The training focuses on helping coaches develop constructive methods of talking about mental health with student-athletes.

As for a message to student-athletes who are skeptical about seeking professional help, Coach Brooks adds that “you can overcome anything with the right amount of support….We talk about mental toughness, but that doesn’t mean that you have to be mentally tough all the time.”

At UT, Coach Smart offers a unique approach to keeping mental wellness front and center.

“When it relates to [student-athlete] development, we put it in a triangle: body, mind and game, and we really have to make sure that the mind part does not get ignored,” Smart says.

Physical activity, exercise and mind-body practices have been found to reduce depression and anxiety, as well as promote recovery from a number of physical and mental health concerns. However, even the most physically fit are vulnerable to mental illness, and elite athletes also need emotional support.

It’s encouraging that more players and coaches are speaking up about mental health. One conversation at a time, we can turn the page on stigma and create an environment of hope for student-athletes. afm

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C O U R T E S Y O F S T. E D W A R D S AT H L E T I C S D E PA R T M E N T

LIFESTYLE

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LIFESTYLE AUTHOR

Jess Archer

PHOTOGRAPHY

Lifetime | YMCA

EXCLUSIVE OR INCLUSIVE? Four Austin fitness clubs and their efforts to reach all.

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s the skyline of Austin evolves, so should its businesses. This also goes for those in the business of selling fitness and health.

One recent report by WalletHub ranks Austin as the #14 city in the country for fitness and health. Not too shabby, but the Austin Public Health Department cautions that Austin/Travis County continues to see disparities in fitness and health along racial, ethnic and socioeconomic lines.

However, several fitness clubs in Austin — both local and national — are making efforts to change these

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disparities. Here are four Austin fitness clubs that are striving to be more inclusive for all.

LIFE TIME

Life Time is definitely a big box gym — it’s corporate and that’s no mystery. But its beginnings were humble, and certainly the vision was and still is toward diversity.

Life Time’s founder and CEO, Bahram Akradi, was an Iranian immigrant who wanted to start a gym that didn’t bind its members to hard contracts.

“We talk about member point of view every day around here, and that means embracing diversity,” says

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Amy Williams at Life Time’s public relations office.

She notes that Life Time conducts diversity trainings on a consistent basis for its 40,000 management team members around the world. On a local level, in 2017, Life Time donated over $600,000 to AISD’s efforts to bring healthy meals to students in Austin public schools. Life Time also provides steep discounts for active and retired military around the country and in Canada. Life Time tends to attract a higher income bracket, but Williams points out that anyone who walks through the doors of a Life Time Fitness center will be treated with respect, dignity and care.

AUSTIN FITNESS CENTER

Andy Bruchey started Austin Fitness Center in South Austin in 2007.

“I wanted to create a true neighborhood gym where everyone — regardless of race, sexual orientation, religious beliefs or athletic ability, could feel comfortable to work out.”

Thirteen years later, Austin Fitness Center is still going strong

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with a broad and diverse group of members. At just $28 a month, rates are very affordable for just about everyone. That’s how Bruchey likes it — allowing all people to afford a gym membership.

Not only a gym owner, Bruchey is also a highly praised personal trainer with over 20 years of experience in training and physical rehabilitation.

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“I’m not interested in making people just look good for a bikini.

Health and wellness are my top priorities,” he says.

Bruchey also says he doesn’t take himself too seriously.

“I get along with everyone. The only group I don’t do well with is an entitled group.”

YMCA

If there’s an institution that’s evolved over the course of its 175year history, it’s the YMCA. The Y’s mission statement now reads, “For All” and they actualize that mission in incredible ways.

There are eight Austin area YMCA’s, and through generous donations, they provided more than $2.6 million in financial assistance to more than 37,000 people. Those donations allow the Y to make membership completely affordable for anyone who walks

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through their doors. As a rule, the YMCA doesn’t turn anyone away based on their ability to pay. In this way, it’s not just a fitness club but a nonprofit organization committed to strengthening communities.

Every fall, the Austin area YMCAs hold “Welcoming Week” where people of all different ethnic backgrounds, including immigrants and refugees, can share their culture and food.

“Welcoming Week is just one way we can showcase that the YMCA deeply values diversity and inclusion,” says Austin Arnold, Southwest Family YMCA membership director. “We mean it when we say, ‘For All.’”

CASTLE HILL FITNESS

Locally owned and operated since 2002, Castle Hill Fitness has an excellent reputation as an elite gym. But even a local gym that

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attracts higher-end clientele needs to evolve to stay in business.

Several years ago, Castle Hill added membership discounts for teachers, university students and active military.

“We want to be relevant and relate to all different kinds of people and their needs,” says Castle Hill marketing manager, Amy Rogers.

Another way Castle Hill does this is through its Community Pass program.

Weekly schedules on their website show classes that are communitybased (not just for members) at half

the regular price.

Gordie Thompson, lead concierge at Castle Hill says, “If a refugee man or woman with limited income walked through the doors of Castle Hill, I’d be happy to offer him or her a lower rate.”

Whether a gym is locally owned or just a branch of a corporation, those who can make fitness affordable for all ought to try. In a city like Austin that values inclusivity, there should be a safe space for every individual to pursue total wellness. It’s a vision for health clubs that will keep Austin weird and wonderful in the best ways. afm

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LIFESTYLE AUTHOR

Monica Hand

Adriene Mishler

SURPASSING THE VIRTUAL NAMASTE How Yoga With Adriene brings mindful practices into homes across the country.

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ith technology providing a greater level of accessibility to all kinds of information, there’s potential for people to take their fitness journeys into their own hands — and homes. Just a few clicks away are thousands of simulated workout “classes” and trainers available through outlets like YouTube that rack up thousands more subscribers and followers to their fitness content.

One of those virtual class leaders is Austinite, Adriene Mishler, an actor and full-time yoga instructor who discovered

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by accident that an online community of on-demand yoga was exactly what the mindful world was craving.

Mishler’s channel, Yoga With Adriene, started in 2012 at the height of the yoga craze and amongst various other vloggers dishing out yoga-inspired videos. What separated her channel from the rest was its attempt to create an environment that emphasized what the other yoga vloggers at the time did not — that yoga was not about weight loss, but about practicing self-love and finding a connection between breath and body.

“There’s nothing wrong with wanting a hot body, to be fit, to transform yourself,” Mishler explains. “But what’s the point of having whatever it might be for you to like the way you look if you don’t even know who it is you see in the mirror?”

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LIFESTYLE Mishler started training as an instructor and practicing yoga 18 years ago at the age of 17. Training meticulously over several years made her fall in love with guiding others through the practice.

Her classes and videos have a distinct style that can only be defined as confidence and authenticity. Pointing not only to her own years of persistent study and practice teaching yoga, Mishler also cites her theater and dance background as having a profound effect on the way she is able to dissect the movements and convey them smoothly to her viewers, as well as in her own practices

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“

— often full of quirky jokes “It wasn’t until the second edition of and reminders our 30-day series that we realized we for self-care. had something special just based off “It’s the of engagement. The importance of instructors prioritizing movement and mentality is responsibility what got us there.” to energetically welcome and create a safe vibe,” A seemingly unimportant Mishler says. decision to throw in an online “To let you know that it does community in a Facebook group not matter if you can or cannot, turned out years later to be the that you do what you want.” seed that sprouted the definMishler admits there wasn’t ing aspect of modern-day Yoga a lot of traction for about With Adriene — the FWFG two years after the channel’s Kula online community. FWFG launch. The channel became stands for Mishler’s iconic what it is today instead by a mantra in each video of “Find slow increase of involvement What Feels Good” that eventuand as an around-the-clock ally became a brand in itself, learning process for her and her and Kula is the Sanskrit for business partner, Chris Sharpe community of the heart.

— figuring out the setup of the Today the online group is a videos, how to frame them and huge piece of why the mindful get them noticed. following behind the channel is “It wasn’t until the second more than just a fan base. It’s an edition of our 30-day series interconnected group on a free that we realized we had someprivate website, now too big to thing special just based off of manage via Facebook. Members engagement,” Mishler says. are free to interact in any way “The importance of prioritizthey choose with others from all ing movement and mentality is over the world, practicing yoga what got us there.” and working to connect mind The 30-day series are exactly and body in all the disarray of what they sound like: 30 days modern life just as they are. with a new video each day, all “That online community working off of each other to is something I noticed — not recharge, refresh and reawaken something I did,” Mishler says. any and every muscle group It’s that community-centered and mental function. The first thinking that’s kept the online one was somewhat of an undercommunity free to anyone who ground edition, testing the wants to join. Now, after the waters and still figuring their seventh anniversary this past finances out. Mishler and Sharpe September, Yoga with Adriene had to charge $19 for the series. has transformed into some“I got so paranoid about chargthing much larger than anyone ing people for yoga,” Mishler says. involved could have predicted.

“I just kept thinking, ‘What else With over five million can I throw in to make it worth it? subscribers on YouTube, the What can I give them?’”

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numbers are only going up, and still, the idea of community benefit is the leading business advancement.

“Community is the grounding force of the business,” Mishler says. “It’s at the heart of every communication.”

Even with a following that pushes Mishler well beyond just

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your average influencer, she fights against the mainstream use of her influence for more money. Staying true to the idea of community and providing yoga to everyone for free means that she’s gone against what many would have done in a position to make more profit. Mishler has only accepted partnerships, such as Practice Yoga and Adidas,

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that she knows will continue to foster learning on both sides with terms that don’t breach any principles.

“The way I see it — I wouldn’t want to be sold something during my yoga practice,” Mishler says, “so why would I try to sell something to you during yours?” afm

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Kat Barclay

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G N I L A D E P ONG L A A A R ON RO S S

H T I W

PRO BMX RIDER AARON ROSS ON BIKING, SOCIAL MEDIA AND EVERYTHING IN BETWEEN.

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Sporting white pants, vintage Nike shoes, a colorful 70s-esque-style polo and a gold trucker hat that says, “Hey Darlin,” pro BMX rider Aaron Ross’ personality is almost perfectly manifested through his style of clothing.

Vibrant and lively, while also laid-back and even a little bit old school.

He still frequently listens to 90s country music such as Alan Jackson and Jimmy Buffet, as well as 90s hip hop music. He also loves taking cruises around town in his vintage 1971 Volkswagen Bug and 1985 Porsche.

“I attempt to fix them up. I attempt to fix a lot of things up,” he says. “The Porsche has no AC. I’ve driven it across the country with some friends who also have old Porsches. I just love the feeling of driving old cars with no AC around.”

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”

Originally from Corpus Christi, Ross’s interest in bike riding came at a young age, and he was heavily influenced by his dad who rode motocross. By his third birthday, he was riding a bike with no training wheels, and that continued all the way through high school.

“I basically grew up on two wheels,” Ross says. “I was into riding all types of bikes.”

His interest in BMX started by watching the tricks done on motorcycles and copying them.

By the end of high school, he was traveling for different BMX competitions, even admitting to missing his high school graduation for a competition.

Shortly after that, Ross moved to Austin to further his professional BMX career.

“Austin is a big BMX city,” Ross says. “It’s a big cycling city in general, but Austin is kind of the BMX Mecca of the world.

The winters here are perfect.

Outside of California, a lot of people come to Austin for BMX. It’s also close to home for me, so it just made sense.”

His love for being on a bike isn’t limited to nailing awesome tricks in the air and jumping over objects or even people.

He also loves mountain biking, motocross or simply taking a cruise along the street. He also made it a goal to pedal everyday this year.

“I love the feeling of being on two wheels,” Ross says. “I made it my goal to pedal everyday for a year. It’s something I wanted to hold myself accountable to — to force myself to just get on the bike. I think I’m at around day 200 and something.”

I ’ VE ALWAYS U SED SOCI AL MEDI A TO SH OW W H AT W E W ER E DOI N G . . . I LOVE TAL K I N G TO P EOP L E AN D TAL K I N G TO K I DS AN D K I DS W H O AR E I N T ER EST ED I N BM X , AN D I DO LOVE T H AT SOCI AL MEDI A G I VES ME T H AT OP P ORT U N I T Y. ”

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Ross’s Instagram page is flooded with photos of him landing bike tricks in front of different colorful walls that he has scoped out all over Austin.

Although he admits he doesn’t love social media, he knows it’s a tool for his line of work. He said part of his idea with forcing himself to pedal everyday was also an opportunity for him to come out of his shell on social media.

“I’ve always used social media to show what we were doing,” he says.

“I love talking to people and talking to kids and kids who are interested in BMX, and I do love that social media gives me that opportunity.

If I were 14 and I could follow my favorite athlete, I would have loved that. I’m in that position right now, so I love that I can do that.”

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Ross’s career in BMX has taken him across the world, opened up opportunities for being an influencer and business. It’s also taken a toll on his body.

“I’ve been fortunate to not have had too many bad injuries — well, I say that, but all of my front teeth are fake and I’ve obviously had a couple concussions,” Ross says.

He says he’s also broken both of his ankles about 20 or 25 times, and he’s also separated both his shoulders several times.

“Probably my worst injury was when I did a backflip with a bike on a trampoline,” Ross says. “It basically stabbed me in the knee, and I ended up having to have my knee drained three days in the hospital.”

About four years later during a different surgery, a doctor realized he had broken his leg at the same time as his knee was stabbed — he just never realized it.

“I wake up in the morning and I’m just sore and need to shower immediately,” Ross says. “I’m a lot more just beat up than anything.

Like any athlete, sometimes you just work through those issues. I always pushed through my pain and injuries because I never wanted to miss an opportunity that I may never have again in my life.”

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Outside of riding bikes, Ross has plenty of other things that occupy his time.

He co-owns the grilled cheese food truck, Burro Cheese Kitchen, with his friend Justin Burro and is also the co-host for the 365 Things Austin podcast with Kristy Owen. He’s also fixing up an old house with his wife, Bethany.

What else?

“I also love to golf — it doesn’t hurt as much as bike riding,” Ross says. afm

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”

P ROBABLY MY WO RST I N JU RY WAS WHEN I DID A BACK FLIP W I T H A BI K E ON A T RAMPO LINE . IT BASI CAL LY STABBE D ME IN THE K N EE, AN D I EN DE D UP HAV ING TO H AVE MY KN E E DRAINE D T H R EE DAYS I N THE H OSP I TAL . ”

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TRAINING ON TOUR A U T H O R E M I LY E F F R E N

Penny & Sparrowâ&#x20AC;&#x2122;s Andy Baxter and Kyle Jahnke tell us about how they stay on top of their health while on the road.

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You wouldn’t typically think that music and physical health go hand in hand, but they do.

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order to ensure a successful tour, singersongwriter duo Andy Baxter and Kyle Jahnke of the indie/folk band Penny & Sparrow make health and fitness a high priority while travelling from city to city.

After both of them grew up with a passion for music, Baxter and Jahnke decided to pursue a full-time career in music after meeting at The University of Texas at Austin and playing gigs around the city.

“We had a healthy diet of country music and classic rock,” Baxter says. “If you learn to love and hunt down music when you’re younger, I think that it sort of stays with you — and it stuck with us since we’ve gotten older.”

It’s safe to say that music and lyrics have been a massively important part of both Baxter and Jahnke’s lives. The duo even considers making music to be a cathartic and emotional avenue, Baxter says.

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“It’s almost always a part of whatever we’re doing — both of us. I say that with confidence, because at one time or another, Kyle and I and our wives lived together in the same house, and there was just always music in the kitchen, always music on when we’re working out, always music on in the morning with coffee... it’s pretty consistent,” Baxter says.

As the pair’s passion for music has grown and evolved over the years, so has their passion for health and fitness.

“We try and make it as much of a priority as we can,” Baxter says.

While the duo is on tour, Baxter and Jahnke do their best to include movement and fitness into their busy schedules.

As most hotel gyms are usually limited to a few dumbbells and cardio machines, Baxter and Jahnke make do with what they can. If the variety of exercise equipment is super limited, Baxter and Jahnke will do bodyweight workouts and go for runs outside, Baxter says.

“I can feel the effects pretty much everywhere else. It’s kind of like a holistic feeling, being able to work out,” Jahnke says.

Growing up, both Baxter and Jahnke played sports and enjoyed exercising, which carried over into their adult lives.

“I’ve always enjoyed lifting weights — enjoyed pushing the body and trying different things,” Baxter says. “I’ve done pilates, yoga, bikram yoga. My wife was a yoga and pilates instructor, and so I try a bunch of different stuff when it comes out.”

One workout fad that Baxter has particularly taken to is CrossFit, which is something that both he and Jahnke do while on the road.

“I fell completely head over heels with not only trying to put the right stuff in my body, but also the new system, like a new rubric of working out that CrossFit offered — I thought that was great,” Baxter says.

After getting his certification, Baxter trained and coached at CrossFit City Limits here in Austin for just over four years.

SARAH BAXTER

More than just a musician, Andy Baxter is also a certified Crossfit coach.

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attention to what food is on our [food request sheet].”

Baxter says both he and Jahnke want to maintain their health as they age so they can continue music for as long as possible. For their green room spread, Baxter and Jahnke usually request healthy foods such as fruit, vegetables and a small meat plate. If they are eating out, the duo will opt for a vegetarian option or split meals.

“There’s just so many opportunities to eat poorly on the road,” Jahnke says.

If the guys miss a workout or indulge in an unhealthy meal or two, they definitely feel a difference, Baxter says.

“Not only is morale better, but there’s a certain degree of accomplishment that you feel when you have used your time wisely, and that’s the thing that sticks out in both Kyle and myself,” Baxter says.

“That translates into a lot of joy.”

Since working out causes a natural endorphin rush, Jahnke says he and Baxter are more likely to have a smoother songwriting process if they “It’s just a good rubric of our keep up with their overall health — creative health as health and fitness.

“Getting home well as body health. I feel like they and even on the kind of go hand-in-hand.” road, being able While on the road, Baxter says he will still occasionally pop into CrossFit gyms to indulge his love for a CrossFit workout. If they can’t make it to a gym, Baxter and Jahnke will do bodyweight circuits together.

“I mean, it literally is a buffet in terms of style, and it’s all predicated upon what we have access to at the time,” Baxter says.

One of the primary reasons the musical duo makes health and fitness a priority while touring is sanity, Baxter says.

“This job is not necessarily conducive to health, in and of itself,” Baxter says.

He’s right. While on tour, Baxter says he and Jahnke are up very late at night, constantly in a new setting and, for a lot of the time, sitting in a van all day.

“We realized that, for the sake of not only our own personal sanity, but the longevity of this job — like, we drink a lot,” Baxter laughs. “So, because of that fact, we want to make sure that not only are we watching that, but we’re paying

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ABRAHAM ROWE

to destress by working out is the biggest, huge thing — definitely helps the creative process. The better you feel, the easier it is to write,” Jahnke says. “It’s just a good rubric of our overall health — creative health as well as body health. I feel like they kind of go hand-in-hand.”

Baxter echoed his musical counterpart. “We’re glad of the fact that, when we’re in seasons of good body health, we’re usually in seasons of

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good art health,” he says.

Even though he says he wouldn’t put himself in the “driver’s seat of wisdom” when it comes to fitness, Baxter’s advice to similar, busy-bee Austinites would be to make sure you’re moving your body daily.

“You’ve got to say, ‘Okay, if all I’ve got is 30 minutes after breakfast, then I’ve got conference calls,’ then take your conference call on a walk,” Baxter says. “Just move your body, go get outside, get in the sunshine and move and try and sweat. That to me

has this accumulating factor. The more that you make that a regular part of your routine, the more easy it is for you to make the transition into prioritizing other fitness.”

Even though both Baxter and Jahnke have done their best to make health a priority, they still give in to an occasional Taco Bell run at 1 a.m. after a show.

“The ratio to Taco Bell at the beginning compared to the end is pretty big,” Jahnke says.

The duo’s motivation to make

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healthy food choices will sometimes taper off around the end of their tour, Jahnke admits. However, even though their willpower for food may cease, the Penny & Sparrow duo will still continue to get up and move every day of the tour, he says.

“I think that throughout all of it, we usually stay working out and stay moving, just because we’ve seen such an effect of keeping that going throughout touring — it’s definitely something worth talking about,” Jahnke says. afm

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JOHN HOWARD AND PETER CRAIG Austin Professional Counseling AU ST I N PR O F E S S I O N A LCOUNS E LIN G.COM | 512.469.0535 HEAR T H E M O N T H E R E A DY SE T LOVE PO DCAST

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ohn Howard and Peter Craig are psychotherapists who specialize in helping their clients thrive in life and achieve personal goals such as having healthier relationships, relieving stress, anxiety and depression, and finding deeper meaning and purpose in life.

John is originally from New York and moved to Austin in 2004 to join his wife, an Austin native. Peter grew up in Louisiana and found his home in Austin after attending UT. He especially loves Barton Springs, where he swims and plays his guitar a couple times a week.

P E T E R is a beloved coach, poet, musician and therapist in Austin who radiates warmth and kindness throughout his community of friends and colleagues. A true renaissance man, Peter is also a triathlete, meditation instructor and is recording a new album with his band in his spare time. A gifted therapist, Peter leads counseling groups and works with individuals and couples.

J O H N trained with worldrenowned couples therapist Dr. Stan Tatkin of Los Angeles for over eight years, and eventually taught with him alongside many top names in the field of psychology. He offers the newest methods in relationship improvement including neuroscience-informed couples therapy that helps partners retrain automatic habits to deepen connection.

John and Peter have been on a mission to de-stigmatize mental health care, educate the community, and make therapy ‘cool.’ Their approach, which focuses on personal growth, letting therapy be fun and offering engaging workshops, has resonated with the Austin community and brought them attention as thought-leaders in mental health and wellness.

Austin Professional Counseling offers empathic, sciencebased care and houses some of the city’s top therapists.

John is also the Founder and CEO of PRESENCE, a comprehensive psychotherapy clinic that combines counseling with yoga, mindfulness, nutrition, genetics and functional medicine. The first of its kind in the world, PRESENCE opens its doors October 2019 and helps you have a healthier mind, body, spirit and relationships.

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training and advanced nutrition to a whole new level.

The knowledge of chemical breakdowns, micro-nutrient paring, cellular development and healing, muscle growth and cardiovascular strength give an elite advantage when training for specific goals and peak performance.

oach Kati Epps, founder and health coach for MyBody GX, is removing the barriers to understanding the unique needs of the body by analyzing individual’s DNA. Long gone are the days of blaming genetics for unwanted weight, inability to gain muscle size or lack of endurance. Given SNP by SNP information for goals like reduction in body fat, increase muscular strength and sustained energy, all from allele performance, is taking the guesswork out of fitness and nutrition.

“Living and raising my growing family in Austin is a dream. Our culture encourages and supports a healthy lifestyle with nutritious food options, variety in fitness possibilities and endless opportunities to be apart of a self-love encouraging community. I feel incredibly blessed to be in the fitness families where I find my joy in training and love encouraging others to find their passions too!”

After 12 years of writing programs for competitive athletes, prenatal and postpartum moms, amateur body builders and those seeking a healthy lifestyle, Coach Kati found there were no two bodies that required the same food or the same workouts to get to the goals they desired. In the past it required trial and error to determine how the body was performing with a given regimen. This was extremely frustrating. Now with DNA testing, there is no question as to specifically what a person needs to attain their goals, short term and throughout life.

FOLLOW COACH KATI EPPS for workout ideas, delicious healthy recipes and loving encouragement on Instagram @mybodygx

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LANDER PEERMAN Crush Fitness 300 SO UTH L A M A R, S U ITE O | 512.480.0077 INFO@CRUSHFITNESS.COM | INSTAGRAM @CRUSHFITNESSATX

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orn and raised in Austin, Lander Peerman graduated with a communication and business degree from UT, moved to NYC on a whim shortly after and there fell in love with group fitness. After opening a studio in Dallas, Lander moved back to Austin and co-founded Crush Fitness, the first treadmill based interval training studio in Austin. Crush just celebrated its four year anniversary last month.

Here are some ways Lander Peerman makes Crush Fitness the best fitness experience in town: • By mixing tread intervals with resistance training, you burn up to 800 calories in just one of 55 minute classes, giving you the results you want faster.

KATHLEEN PARKER iGniteYour Life

• Lander’s approach is designed to motivate, energize and take your workout to the next level — from the awesome red lighted workout room to a state of the art music system, she has created a whole new workout experience.

K ATHLEEN@I GNI TEYO U R L I F ENOW.CO M I GNI TEYO U R L I F ENOW.CO M

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athleen, certified trainer and wake surf/water ski instructor, has been part of the Austin fitness community for over 10 years. Her training philosophy: Participate in Life.

“I encourage the women I train to live their best life possible everyday. For me this means staying healthy, fit and strong to live life BIG. As a fitness instructor for iGniteYour Life, Kathleen teaches Cardio Strength classes outdoors at Rollingwood Park and in her home gym, which is “outside.”

“Our iGnite participants prefer working out outdoors.

Being outside gives you major endorphins, a boundary free environment and studies have shown that when you work out outside as opposed to inside, you work out 15 percent harder, plus you get some much needed Vitamin D. We also have a wonderful shaded pavilion with ceiling fans there.”

Wednesdays are her favorite days. She grabs “Sparkles” (her boat) and heads out on Lake Austin for a “Lake Escape” — four hours of fun, friends, wake surfing and water skiing!

“I take all ages out — from 6 to 60 plus, some who have never skied or surfed before. So far I have a 100 percent success rate in getting people out and up behind the boat. The best part of the day is to see the joy on their faces from learning something new, or improving on their existing skills.”

With both land and lake classes, Kathleen’s mission is to empower women to step out of their comfort zone and try something new, or just push a little harder in their workouts.

“Where the comfort zone ends, all the fullness of life begins! The greatest joy from the whole process is witnessing the improved and empowered lives of these amazing women. Just getting to be a part of their lives each day is what energizes me!”

• Lander’s workout format was designed with all fitness levels in mind. Whether you’re just getting back into a workout regime or competing as a professional athlete, you will be able to modify our workout to meet your needs.

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AMANDA PICKEN L.Ac., MAcOM Goodbody Wellness

Acupuncture and Herbal Medicine HEL LO@GOO DBO DYWEL LNESS.CO M | 512.222.3198

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good body isn’t about having a body that looks good, it’s about cultivating a body that feels good to live inside of...” Amanda Picken, founder and practitioner behind Goodbody Wellness, believes that wellness starts with how we care for our minds and bodies on a daily basis. When her father passed away suddenly in 2010, she began searching for ways to cope with the emotional and physical pain caused by her grief. This lead her to discover all of the wonderful healing benefits from acupuncture and herbal medicine. Once she found the world of holistic, integrative health, she never looked back. Amanda is now a practitioner of Traditional Chinese Medicine and is board certified and licensed in both Acupuncture and Herbal Medicine.

Gone are the days when fitness simply meant pushing your body to burn calories. Today, Amanda associates fitness with less pain, better mood, better sleep and longevity.

She sticks to low impact workouts that include yoga, pilates and power walking, but no fitness plan is complete without a nutrition and recovery strategy. She advocates for an anti-inflammatory, plant-based diet filled with healthy fats.

Acupuncture and cupping therapy are two of her favorite ways to keep her patients pain free and active. Part of her mission for Goodbody Wellness is to create​the conditions, beliefs and structure for healing to happen within each of her patients.

ARIEL QUINTANA AQPT 7951 SHOA L CR E E K B O U LE VARD S UITE 225 AQP H YS I CA L TH E R A PY.COM | 512.323.AQPT

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riel Quintanais the owner and physical therapist at AQ Physical Therapy (AQPT).

Having always been an athlete, Ariel understands the value of keeping your most important machine, your body, in good working order — for your sport, your passion, your work and your everyday life.

After working with some large physical therapy groups in Austin, Ariel decided to start her own boutique practice in order to give her patients the attention, time, and specialized physical therapy training they deserve. She brings almost 20 years of experience working with active people of all levels, but has additional expertise to work with runners, cyclists and a variety of athletes. Ariel is board certified in orthopedics and fellowship trained in manual therapy.

At AQPT, patients can expect a thorough exam of their bodies’ mechanics and individualized attention for the entire session in a relaxed, private setting without the distractions that occur in most busy physical therapy offices. A client is never set aside to perform exercises without supervision or with a lesser-trained assistant or tech. Exercise and retraining of proper movement are just as important as the hands-on treatment performed.

Services at AQPT include evaluation and treatment of overuse issues and acute injuries from head to toe as well as post-surgical care. Clients can also schedule a wellness visit or annual checkup for preventive care, such as screening for muscle imbalances to help avoid injury.

At AQPT, the client is the sole focus and is treated as a whole person.

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“Your body is your link to experiencing life!

So treat it well.

The better you treat it, the better your experience will be.”

—AMANDA PI C K EN

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GARRETT SALPETER NeuFit 2501 S. CAPI TAL O F TEX AS HI GHWAY NEU.F I T | 512.225.6909 | @NEU F I TR F P | HELL O@NEU.FI T

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hile finishing his Masters in Engineering at The University of Texas., Garrett Salpeter was eager for a way to pursue his true passion of health and physiology. He decided to delay a career in Engineering in order to try something new, and opened his first clinic in 2009. Though very modest, working out of 150 square feet in the back of a local Chiropractic office proved to be a perfect launching pad.

His work used techniques from a new field called Functional Neurology, which he combined with electrical stimulation to help clients recover faster from injuries and enhance their workouts. As the methods evolved, Garrett started to build a team of practitioners and adopted the NeuFit name to emphasize the neurological nature of the approach. He also worked with a team of Electrical Engineers to create the NEUBIE device. With one patent so far and more pending, the NEUBIE provides a unique type of neurological stimulation that helps re-educate muscles that have “turned off ” because of injury or bad habits.

NeuFit has two Austin locations (Westlake and Domain), where they offer rehabilitation services, personal training and group fitness classes. They even use the NEUBIE to amplify the effect of traditional group training classes like Yoga and Barre. In addition, Garrett and his team have trained over 250 practitioners around the country in how to use the NEUBIE and implement the NeuFit System with their clientele. The device is being used by MLB, NHL and NFL Teams, major NCAA universities (including U.T., Hook ‘em!), P.T. and Chiropractic clinics, gyms and more. Garrett is now focused on scientific research, with several clinical and academic studies currently underway, and continuing to educate people on the life-changing power of NeuFit.

MARY CAROMATA ResilientRx 1705 S CA P I TA L O F TE X AS H WY S UITE 204 AUS TIN, TX 78746 R ESI L I E N T-R X.CO M | 512.777.0330

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ary Caromata is a Doctor of Physical Therapy and owner of ResilientRx. ResilientRx empowers others to enjoy pain-free, active lives through modern physical therapy.

Reasons why you should choose ResilientRx as your physical therapy provider: • Initial complimentary discovery sessions to evaluate your symptoms to see if physical therapy would be beneficial for you • 1:1 sessions with a Doctor of Physical Therapy for your entire session • Modern approach to physical therapy so you attend less often with more efficient visits • Treats both orthopedic and pelvic floor diagnoses • Access to an online portal or app where your home exercises will be demonstrated for you as a reminder • Easy communication between you and your provider

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WELLNESS AUTHOR

Emily Effren

ELECTRONIC CIGARETTES ARE...

ESPECIALLY DANGEROUS

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ot long ago, it was clear for people to see the areas that were designated for smokers and non-smokers.

Nowadays, with cigarettes going from smoke to vapor and from burning to electronic â&#x20AC;&#x201D; those lines are not so clear. Even though it may be more pleasant to accidentally walk through a cloud of fruit-smelling vapor, the dangers weigh about the same as if youâ&#x20AC;&#x2122;d happen to walk through classic tobacco smoke. With some that can even be charged via computer port,

The growing fad of vaping among the younger generation is actually more dangerous than you think.

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Use of electronic cigarettes is especially dangerous to the younger generations, because it can inhibit the brain to fully develop.

electronic cigarettes have become the latest trend, even engulfing the adolescent generation by introducing unique flavors and intelligent marketing to make e-cigarettes seem less dangerous than they actually are.

“Electronic cigarettes, also known as e-cigarettes, e-vaporizers or electronic nicotine delivery systems, are battery-operated devices that people use to inhale an aerosol, which typically contains nicotine, flavorings and other chemicals,” says interventional pulmonologist Dr. Sameer Arbat.

Typically made up of a cartridge that holds a liquid solution, a heating element, a power source and a mouthpiece, e-cigarettes can, similarly to traditional cigarettes, lead people who “vape” to addiction.

“E-cigarette vapor contains known carcinogens and toxic chemicals, as well as potentially toxic metal nanoparticles from the device itself,” Arbat says.

These vapor sticks have even become a poignant problem among young adults. According to truthinitiative. org, the number of high school students who use e-cigarettes has shot up to a whopping 11.7 percent in 2017 from 1.5 percent in 2011. Even middle school and

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junior high students have taken part in the use of e-cigarettes. In 2017, the number of middle school students that were using e-cigarettes jumped to 3.3 percent, which is a dramatic increase from just .6 percent in 2011. One thing is for sure — electronic cigarettes are beginning to be a serious problem.

Those statistics were only from 2017.

Over the last two years, the number of young e-cigarette users has grown exponentially, threatening an entirely new generation of people.

“More than one in four high school students who use e-cigarettes use them regularly,” says Jennifer Folkenroth, the national senior director of tobacco for the American Lung Association.

As the brain is not fully developed until a person’s mid-20s, the use of electronic cigarettes is especially dangerous to the younger generations, because it can inhibit the brain to fully develop and can lead to many serious complications.

“Sixty-six percent of teens today believe that e-cigarette aerosol is just ‘water vapor and flavorings’ — this is not the case,” Folkenroth says.

“E-cigarettes are in fact highly addictive and include a multitude of toxins

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

WELLNESS

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“Nicotine salts allow especially high levels of nicotine to be inhaled more easily and with less irritation than the free-base nicotine that is used in other e-cigarettes and tobacco products.”

and carcinogens that may cause irreversible lung damage.”

A study found that students who use e-cigarettes were more likely to start smoking real cigarettes within a year, Arbat says.

OCTOBER

A recent article published in Forbes uncovered that, after vaping two cartridges a day, a 22-year-old male is suing the e-cigarette company, JUUL, after he suffered from a hemorrhagic stroke that left him with paralysis, a speech impairment and the loss of half of his vision.

As e-cigarettes haven’t even been sold for more than a few years, the mid- to long-term consequences of vaping are still unknown, Folkenroth says.

However, we can deduce that the use of them still carries danger from the amount of chemicals and

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type of chemicals they hold within.

Specifically, e-cigarettes can contain chemicals such as diacetyl, which can cause a lung disease commonly known as “popcorn lung,” Folkenroth says. In addition, e-cigarettes can contain acrolein, formaldehyde and of course, nicotine, all of which can be extremely harmful and damaging to the body.

“One cartridge of the most commonly used e-cigarette, JUUL, contains as much nicotine as 20 cigarettes,” Folkenroth says.

How is this possible? Well, as the market for flavors is

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ever-changing, so is the nicotine.

Brian King, Ph.D, deputy director for research translation in the Centers for Disease Control and Prevention’s Office on Smoking and Health, says this new type of nicotine is called “nicotine salts.”

“Nicotine salts allow especially high levels of nicotine to be inhaled more easily and with less irritation than the free-base nicotine that is used in other e-cigarettes and tobacco products,” King says.

This evolution of the non-irritant nicotine means that vaping is specifically concerning the youth in regard to initiation and dependence, King says.

Advertised with fun, fruity flavors and easy accessibility, the e-cigarette industry is currently booming, primarily due to intelligent marketing. According to the US National Library of Medicine, researchers found that

“e-cigarette marketing currently contains many features that may be particularly appealing to youth” because of their content, which included attractive aspects such as happiness, friendship, sex and success.

Folkenroth, who is part of the American Lung Association, solidified this idea.

“While cigarette manufacturers are prohibited from advertising on television, from sponsoring events and other marketing activities, those rules do not extend to the marketing of other tobacco products, including e-cigarettes and cigars,” she says.

Advertising by e-cigarette companies increased from $6.4 million in 2011 to $115 million in 2014, Folkenroth says.

Also admired because of their easy availability, e-cigarette ads are appealing to the younger generations because of the variety of

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“flavors” to vape on the market, in addition to the belief that they are safer than cigarettes, Arbat says.

A study done by a professor of environmental medicine, Irfan Rahman, Ph.D, found e-cigarette liquid (the flavoring) to be toxic to white blood cells, even though this is one of the primary aspects that draws in consumers, Arbat adds.

Also marketed as a way to wean off traditional cigarette addiction, e-cigarettes are used among adults because they can contain customizable amounts of nicotine, and this can seem like the more appealing option. However, the CDC’s Brian King says that science suggests this effort typically ends up as “dual use,” where people end up not giving up smoking and continue to vape.

A smoker’s primary objective should be to eventually stop using both traditional cigarettes and vaping, King says.

“There are no evident positives about using electronic cigarettes/vaping. Some people believe e-cigarettes may help lower nicotine cravings in those who are trying to quit smoking,” Arbat says, “However, e-cigarettes are not an FDA-approved quit aid, and there is no conclusive scientific evidence on the effectiveness of e-cigarettes for long-term smoking cessation.”

All in all, those customizable, aesthetically pleasing, USB-port charging e-cigarettes can actually end up doing more harm than good, especially for Gen Zers.

“The American Lung Association is very concerned that we are at risk of losing another generation to tobaccocaused diseases as the result of e-cigarettes,” Folkenroth says. afm

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

WELLNESS AUTHOR

Govinda Tidball

A PROPER PH How your body’s acidity level affects your health.

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ur bodies are genetically wired to live, to sustain life and to work toward balance.

We are the ones who make the decision to work with or against our own bodies through our lifestyle and choices.

Consider the pH balance in your body, with pH measured on a scale of 1–14, where acidic (1–7), neutral (7.0), or alkaline (7–14) is applied.

Science tells us that a slightly alkaline system is the body’s preferred state, just above neutral in a range of 7.365–7.45. That said, most people in America actually have acidic bodies and systems, the byproduct of the Standard American Diet (SAD), lifestyle and a general state of mind.

Some dietary contributors to raised acidity in a person’s body include carbonated drinks, artificial sweeteners, coffee, many dairy

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products, processed sugars and factory-farmed meat. A lack of oxygen in your body often caused by bad posture and shallow breathing further depletes your systems ability to alkalize and balance itself.

Additionally, a high-stress lifestyle with a lot of mental clutter, worry or grudge-holding can have your mind raising internal acidity.

An acidic body often leads to a host of diseases and unnecessary physical disorders. A sustained acidic body becomes the welcoming soil for growing many of our modern-day diseases. Issues often linked to an acidic system can include problems with the immune system, nervous system, reproductive health, muscles, bones, respiratory system, circulatory system, the digestive tract and the excretory system.

Acidity can affect so many areas in the body because every part has to deal with the internal environment.

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As a proactive measure, evaluate your overall lifestyle and choices and move toward optimal living.

Here are a few things that you can do to help move from acidity to alkalinity in your system:

MODIFY YOUR NUTRITION

Replace acidic foods in your diet with ones that alkalize your body.

Alkaline foods include many leafy green vegetables like spinach, kale and collard greens as well as blueberries, papayas, avocados, grapes, melons, figs and sweet potatoes.

P RO T I P : Lemon/lime water in the morning. Try drinking 16–24 ounces of warm water with a lemon squeezed into it first thing in the morning. Do it for a couple of weeks and see how you feel.

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P RO T I P : Learn to forgive people.

When you carry resentment in your mind and heart, whatever that hurt is, it takes up residence in your body. That in turn causes acidity to increase, and that in turn can contribute to a number of health issues over the long term.

In letting go, you open up balance in your body again and your body’s natural ability to deal with disease.

You are no longer blocking pathways and receptors that can’t get through in an acidic environment.

Even just a few simple steps can make a significant difference in your overall health and wellbeing. afm

BONUS PRO TIP

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ACIDITY CAN AFFECT SO MANY AREAS IN THE BODY BECAUSE EVERY PART HAS TO DEAL WITH THE INTERNAL ENVIRONMENT.” OXYGENATE YOUR BODY

Because of extended sitting and general posture, many of us breathe from our upper respiratory system, which constitutes survival breathing. Most people need to learn how to breathe deeply and how to oxygenate their bodies.

Creating an oxygen-rich environment in your body helps to bring balance back into your system and a neutral/alkaline state. This is one of the most neglected forms

of readily accessible positive consumption to benefit your health and wellbeing right away.

Change your caffeine. Since most of you won’t be giving up your coffee anytime soon, just add a pinch of baking soda to your morning brew — it helps to neutralize the acid so your body doesn’t have to do it.

P RO T I P : Jump-start your mornings with some breath work and oxygenate your system for the day.

MODIFY YOUR MINDSET

Finding ways to de-stress your life and quiet your mind is a good start. Learning to be present, not stuck in the past or obsessing about the future is helpful. Your mind is powerful in its ability to create the internal and external reality you experience in this life. If you learn steps toward mindfulness and mastery, it will only serve you well in your journey.

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

WELLNESS W R I T T E N A N D S P O N S O R E D B Y:

Dr. Virginia Kekahuna, O.D.

WELLNESS

FAQ EYE HEALTH

Q: How can I avoid future vision issues?

A: Other than getting annual preventative care eye exams, a

healthy diet and lifestyle go a long way in keeping your eyes in top condition. Avoid smoking, which is closely linked to macular degeneration (loss of your sharp, central vision).

Smokers are four times as likely to develop macular degeneration as non-smokers, even those with a family history of the disease. On the nutrition side, lutein and zeaxanthin are two of the most important vitamins to keep your eyes healthy and reduce your risk of developing macular degeneration. You can find these nutrients in dark green, leafy vegetables, egg yolks and bell peppers. Vitamin C has been proven to reduce cataract formation. A healthy diet, hydration, moderate exercise, sleep and stress reduction are all important for overall health, including your vision.

How to keep your vision in top performance.

Q:

If my vision is fine, do I need to worry about my eyes?

A: Yes. Many eye diseases cause no physical symptoms (no eye pain, pressure, discomfort), especially in their early stages, so individuals have no idea an issue is developing. Blurry vision caused by an eye disease is usually a late-stage symptom. Some whole body problems, like elevated blood pressure, diabetes and certain types of cancer can also be detected in the eyes. When it comes to maintaining vision and eye health, prevention is key. Most eye problems can be treated, but itâ&#x20AC;&#x2122;s most effective to treat them when they are a small problem instead of a big one.

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Q: Can eye exercises improve vision?

A: That depends. Poorly coordinated eye muscles or focus-

ing difficulties can certainly lead to eyestrain, blurred vision and eye fatigue which can be addressed by special lenses or eye exercises. Unfortunately, none of these exercises can shrink your prescription or eliminate the need for glasses or contact lenses. While adults with certain types of eye muscle problems can benefit from vision exercises, exercises are usually most effective for children who are struggling with a vision-related learning problem, which may manifest as slow reading, skipping words or lines on a page, poor reading comprehension, difficulty copying from the board, etc. These children often still pass a school screening, or have been told at previous exams that they see 20/20. In these cases, we can

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utilize lenses, prisms, exercises, activities and training techniques in vision therapy sessions with these children to help them learn to use their eyes more effectively with less effort.

Q: I hear a lot about UV protection.

How does UV affect my eyes?

A: UV rays damage your eyes in several ways. Cataracts, macular degeneration and bumps or growths on the surface of your eye or eyelids are a few. You can even get a sunburn on the surface of your eye (which feels about as bad as it sounds). Your pupils typically constrict in bright light, limiting the UV rays that can reach the retina (back of the eye). When you wear sunglasses, creating an artificially darker environment, your pupils do not shrink to the same degree. If the sunglasses you wear block an inadequate amount of UV light, more UV rays will reach the retina through that larger pupil. Wearing sunglasses without adequate UV protection is actually worse than wearing no sunglasses, as your body’s natural protective mechanism (to shrink your pupils) does not activate.

Q: Like SPF for my sunscreen, is there any difference between UV protection products for eyes?

A: Look for sunglasses that block 100 percent UVA/UVB. Steer clear of any sunglasses that do not specify how much UV is blocked. Consider how the UV protective

layer in the lens is designed. Some lenses have a UV filter built into the lens, which is the most durable type. No matter how scratched those lenses may become, their UV blocking capability is unaffected.

Cheaper sunglasses with UV coating applied to the surface of the lens can wear off without you realizing. If you’re an avid outdoors enthusiast, it’s also worth taking the extra precaution to choose UV-blocking contact lenses (which block some, but not all, UV rays) or UV-blocking clear lenses in your regular glasses. Even cloudy days can deliver a significant dose of UV.

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ACUITY EYECARE OFFERS PATIENTS UV-ACTIVATED WRISTBANDS THAT CHANGE COLOR INTENSITY WITH THE UV LEVEL AS A REMINDER TO BE SAFE IN THE SUN.” DOCTOR BIO

Q: What should someone with an

active lifestyle know about eyecare?

A: Concussions (also called traumatic brain injuries or TBIs) can have a significant effect on vision. The technology to detect and diagnose brain injuries has improved dramatically over the last decade and has highlighted its prevalence. While brain injuries can cause a host of physical symptoms, up to 90 percent of brain injuries will cause some type of vision-related symptoms such as problems with eye tracking, focusing on close objects, intermittent blurred vision and eye muscle coordination. Deficits in these visual systems can cause difficulty when reading, working on the computer, driving or riding a bike.

Special prescriptions, lenses or vision therapy can help reduce their symptoms and promote recovery. afm

DR. VIRGINIA KEKAHUNA, O.D

Dr. Virginia Kekahuna, O.D. is the owner of Acuity Eyecare and the official vision care provider for Texas State Athletics.

Dr. Kekahuna received her undergraduate education at Texas A&M University at College Station, then obtained her optometry degree from the University of California at Berkeley. In addition to comprehensive eye care solutions, she specializes in pediatric vision therapy and performance vision, catering to athletes and vision-critical occupations.

She is an active member of the Neuro-Optometric Rehabilitation Association and the International Sports Vision Association.

Acuity Eyecare KYLE, TX

acuitydoc.com QUESTIONS? Call 512.430.4350

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

FITNESS AUTHOR

Daniel Roose

Director of Performance Men’s Basketball at the University of Texas

YOUTH SPORT SPECIALIZATION Filling the gaps in youth athletic development.

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Youth sports begins as an avenue for organized activity within the community. It is a healthy way to meet other children and parents of like mind, and it’s a way to foster the interests of children and promote a healthy lifestyle. Then, in the blink of an eye, it morphs into a competitive cauldron of intense parental pressure and winning at all costs.

The negative aspects of early specialization, though easy to see right away, may come at a much greater cost to our children in the long run. These risks include higher rates of injury, increased psychological stress and burnout.

Also — contrary to popular belief — early specialization might be making our kids less athletic.

Not less “athletic” as in their ability to throw a 60 mph fastball or being able to blast a first serve in tennis. Those are sport skills that

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BY RAWPIXEL.COM

S

ports specialization is defined as intense, year-round training in a single sport with the exclusion of other sports.

Let’s face the facts. Early specialization is here to stay for various reasons whether we like it or not.

Some reasons include the competitive nature of youth sports today as well as the allure of an athletic scholarship for college.

The benefits of early specialization are easy to outline. Malcolm Gladwell has popularized the 10,000 hours to mastery of a skill theory in his book, Outliers. More practice time, more reps, more games, better competition and better coaching are all perceived benefits of the travel/ select/AAU team culture.

As the parent of a 12-year-old and a 7-year-old, I have recently been introduced to this phenomenon.

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athletes to different movement patterns, coordination skills and sport cultures.

This allows children to develop a “bank” of movement skills and patterns that will benefit them down the line when it is the right time for sport specialization.

This foundation of athleticism is missing from many of the kids that specialize in one sport starting at an early age.

As the director of performance for men’s basketball at the University of Texas, I deal with these issues every day. Each year in June, a new class of freshman student athletes arrives to our campus. These 18-year-olds are highly specialized in the sport of basketball, but their movement bank is severely limited. They are good basketball players, but not necessarily clean-moving, robust, injuryresistant athletes.

I spend a great deal of time in

WE REGRESS TO PROGRESS BY UTILIZING A SERIES OF MOVEMENTS WE HAVE IDENTIFIED AS PRIMAL OR FOUNDATIONAL.” have little to do with athleticism.

“Less athletic” as in being able to handle your own body weight and being mobile and stable where you should be mobile and stable. These are the factors that keep athletes of any age injury free.

How do you combat this?

The first, and most obvious answer, is to not specialize in a single sport at a young age. Why do you rotate the tires on your car? To prolong the life of your tires, decrease wear and tear patterns, make your car drive better and because professionals recommend it.

These reasons also apply to the developing bodies and minds of our children. Playing multiple sports throughout the year exposes young

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the first two months of their college experience cleaning up bad movement patterns and teaching them things like postural alignment and operating in the three cardinal planes of motion.

This same model can be applied to our youth athletes to fill in the training gaps that specializing in a single sport can cause.

We regress to progress by utilizing a series of movements we have identified as primal or foundational.

These movements are basic by nature and can be used as a standalone session or a warm-up prior to activities whether it be practice, weight training or a game.

We use an acronym for this session, R.C.C.R.C.C.T. This stands for run, crouch, crawl, roll, climb, carry and throw. These seven primal movements are the foundation for a healthy athlete of any age.

Let’s break them down: RUNNING This is simple. Don’t overthink it. Maybe a jog or a quick skip to the more complex three-step cut, three-step lateral flip, to get up sprints. Those are becoming a lost art. These get the blood flowing and the body ready for the next phase.

This is squatting without telling my athletes that we are squatting. I like a variety of duck walks here, as well as simple walking lunges for a unilateral variation.

Think about this for a minute — if an athlete cannot duck walk with moderate efficiency, how do you justify loading their spine with a back squat?

CROUCHING

CRAWLING The simple ones here are the bear crawl and the crab walk that give way to leopard crawls and lizard crawls. Crawling is a cross body movement pattern that gets both sides of the body working together.

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ROLLING We have a basic tumbling progression that starts with crouched shoulder rolls and progresses to running forward and backward rolls all the way to nondominant side cartwheels.

We also like to include lateral and backward locomotion in all of these variations. These are terrific for postural alignment, especially for young athletes who spend a lot of time looking at their small screens.

CLIMBING I had a set of monkey bars in my weight room. I love the benefits of climbing. We climb forward, backward and laterally. If you don’t have monkey bars, a couple pull-up bars, ropes or rings would do the trick. It’s important to keep the elbows as far apart as possible during climbing. A key part of most of our warm-up progressions is mastering the basics and then covering ground. During our climbing we are looking for integrity in the body, or the body as a “one piece” concept.

THROWING Medicine ball throws off the wall with a partner or into open space. Nothing groundbreaking or special about that. Another simple fundamental movement that works all planes of motion and progresses from simple to more complex.

We have a huge battery of these primal movements that we plug and play each day. The amount varies. Bottom line is it is a huge component of our overall program, because it allows for progression and manipulation.

These are all movements you might have done in elementary school. These movements done in small doses can help to fill those gaps in human development that are not addressed by playing baseball, soccer, tennis, basketball, etc. year-round. afm

We pick heavy stuff up off the floor and carry it around. We use terms like “walking plank hold” and “building a wall around your spine” when doing our carries. We do farmer’s walks, bear hug carries, overhead carries, rack carries and unilateral versions of all of these.

CARRYING

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FITNESS AUTHOR

Kat Barclay

PHOTOGRAPHY

Brian Fitzsimmons

TRAIN LIKE A PRO A sample of an NFL Elite Training session with Jeremy Hills

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or an athlete, one injury can completely change the trajectory of his or her life.

Jeremy Hills is a prime example of that.

During his senior year, Hills broke his leg while playing football for the University of Texas. He saw his plans of playing football professionally begin to fade. But thankfully, Hills’ connection with football didn’t end there.

Fast forward to 2019 — with a few twists along the way and a lot of hard work. Rather than playing professionally, Hills trains some of the top NFL athletes each summer at his NFL Elite Training Camps in Austin each summer. These camps have hosted many notable names

OCTOBER

in the NFL, including Earl Thomas, Quandre Diggs and Kenny Vaccaro — all former Texas Longhorns.

I caught up with Hills at Ladder headquarters in Austin this August to chat about his training camps. As we continued our conversation and I tried to better understand what training for pro athletes looks like, I realized the only way I could fully understand would be to experience an NFL-catered workout for myself.

THE WORKOUT

About a week after our conversation, I joined Hills again at Ladder for our mock NFL training session. The first thing he said was, “Friends don’t let friends skip leg day.”

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I told him I was nervous, but Hills reassured me I had nothing to be nervous about. And so we began.

Just as he has his athletes do before every session, we started with foam rolling, focusing on the posterior chain. This helps get the muscles warm and helps relieve any tightness. Hills instructed me through each foam rolling move, starting with the calves, then working all the way around the legs and hips and up to the shoulders. He says with foam rolling, as soon as you find the spot where it hurts, start digging into that.

After foam rolling, Hills had me do a mix of static stretching and dynamic stretching. Again, these movements focused on the posterior chain. We started with more static movements, stretching out the hamstrings and

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Jeremy Hills

back, then moved into more dynamic movements like leg swings, moving butt kickers and high knees up and down the turf. At this point, I was starting to sweat and could feel my heart rate speeding up.

Now it was time for the real work.

Round one started on the runner treadmill. I began at a jog and increased my speed up to a sprint every five seconds for 25 seconds.

Then, I went straight into the next two exercises: eight ball slams and then 10 box jumps. We did this twice through.

Round two was sled pulls down the turf with sled pushes on the way back. Next, it was 10 alternating high knees while suspended on the TRX straps. I had three sets of each.

For round three, I had 10 hex bar squats with 50 pounds and then one

leg lunges, 10 on each side. Twice through each.

For the final part of the workout, abs — or as Hills says, “core and you’re out the door.” After being given a couple options, I opted for doing 20 toe touches, 20 alternating leg v-ups and then 20 russian twists with alternating legs, all with no rest in between. All of these also included a 10-pound med ball.

TAKEAWAYS

Obviously, this workout was shorter than what a typical workout would be for his NFL athletes, and I didn’t move through the exercises as quickly as he would expect from them.

But all in all, even a shorter, slower-paced version was not easy.

This workout was tough.

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FITNESS

By the end, I was out of breath and sweating. I was sore for several days after and my quads burned while trying to walk up and down the stairs.

My entire back was also feeling it.

My four biggest takeaways: 1. A good warmup is crucial. All those little aches and pains I typically feel during a workout weren’t really there. My muscles and joints felt properly ready to do the work. Also, make sure the warmup directly correlates with what muscles you’re going to be using.

Everything from the warmup to the exercises all flowed into each other, because it was all focused on the posterior chain.

2. The mind and body connection of core work. Even though the core section was technically at the end, keeping my core tight was really important for performing the rest of the exercises correctly.

Although I had to be conscious of keeping my core tight, it was what helped me stay balanced during the one-legged lunges, stable on my landing for the box jumps and the ability to do the sled pulls in a straight line. I have heard how

OCTOBER

important it is to have a strong core and the mind and body connection, but now I’ve actually felt how important it is.

3. Athletes go through a lot more than meets the eye. It can be easy to glance over the work that professional football players put in besides just what they do on the field. Their bodies go through a lot, and it’s amazing how much they are able to do when they put in work like this constantly. I definitely have a newfound respect for athletes and the career path they have chosen.

4. Jeremy Hills knows his stuff. He trains all types of athletes from football to baseball to soccer.

He puts in the work on educating himself on what each athlete needs and how to tailor his training programs to be about longevity while also strengthening and improving performance. He has interesting insight as a former player and serves as inspiration for athletes who may not end up playing professional sports, but will still be able to work with the people who do. afm

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TOP TIPS

Jeremy’s top three tips for anyone looking to improve athletic performance:

1. “Lift weights at different loads, at different speeds, in different volumes, in different ways, in different planes of motion, at different times of year.”

2. “Focus on compound movements — more muscles are used, so more muscle can be gained.”

3. “Pay attention to your rest.

Paying attention to rest intervals and allowing full recovery will improve maximal outputs.”

2019

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Athletic Outcomes

PHOTOGRAPHY

Brian Fitzsimmons Dr. B

WORKOUT OF THE MONTH Try this prenatal and postnatal focused workout

by Athletic Outcomes.

AT H L E T I C O U T C O M E S 512.291.3562 athleticoutcomes.com

Location 2301-A E Riverside Dr #50, Austin, TX 78741

A

thletic Outcomes is Austinâ&#x20AC;&#x2122;s boutique gym providing functional fitness and modern athletic recovery, focusing on personal training and group classes. Owned by Dr. Brittaney and Pat Cook, AO is all about training hard and recovering smart with a different approach to the traditional gym setting. With specialities such as recovery compression boots, chiropractic care, prenatal and postnatal training, physical therapy provided by Reach Outcomes and sports nutrition coaching, youâ&#x20AC;&#x2122;re guaranteed to experience a much more preventative and formoriented fitness experience.

Sign up for your first free class today at

athleticoutcomes.com

OCTOBER

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WARM UP A MINI-BAND WALKS 30 seconds each movement 5x

• Lateral walks in both directions — keeping the band wider than your hips • In-and-out forward and backwards — try to shift your weight onto your heels and land with a flat foot

CORE ACTIVATION 45 seconds each side, each movement 3x

1. SIDE PLANK — on bottom knee with the top leg elevated

2. ANTI-ROTATION PULSING — keep the knees soft and arms straight while pulsing side to side just one inch * It’s important to focus on deep diaphragmatic breathing, engaging through the pelvic floor and activating the transverse abdominals with a deep “brace” of the core.

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FITNESS

HEREâ&#x20AC;&#x2122;S A TIP:

EXHALE WHILE GOING AGAINST GRAVITY OR WHEN THE HIGHEST RESISTANCE IS APPLIED! (EXAMPLE: EXHALE AS YOU STAND UP FROM THE BOTTOM OF YOUR DEADLIFT)

MAIN SET Your breath is incredibly important during every movement in your main set.

1. STAGGERED STANCE DUMBBELL DEADLIFT 10 reps on each side * Transition the majority of your bodyweight to the flat foot while applying minimal to the bent leg.

Keep your spine long and neutral and direct the weights along the side of your legs.

2. HEAVY CARRIES 45 seconds of walking for each side * avoid overhead holds in the third trimester * keep your core engaged and keep your upper body completely stable

OCTOBER

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3. TOP-LOADED LUNGE 10 reps on each side * Keeping all of your weight on your front leg’s heel, tap your glute to a bench to avoid excess hip and knee bend.

4. SINGLE-ARM CHEST PRESS 10 reps on each side * It’s important to avoid lying face up after 20 weeks of pregnancy, so to mimic a chest press, stand up! This single arm movement provides extra core activation, so don’t forget to breath out as you push the band away.

WHAT TO AVOID There are a few exercises to avoid after 15-22 weeks prepartum and before 6-12 weeks postpartum (*always get a doctor’s approval to exercise). Avoiding these movements will help prevent increased intra-abdominal pressure which could cause diastasis recti (injured abdominal separation) and pelvic floor dysfunction.

This is simply a recommendation.

*Always remember that everyone’s core strength is very individual based off current athletic state and pregnancy risk factors.

Sit ups or crunches Front Planks Plyometrics Pull ups (strict or unsupported)

At Athletic Outcomes, your first class is always free and if you mention Austin Fit Magazine, you can receive a free personal training consult and 10 percent off your first training package.

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

CALENDAR OCTOBER 2019

Submit your event online at austinfitmagazine.com

Events AFM ISSUE RELEASE PARTY Stretch Lab and Texas Oncology OC TOB ER 1 9

O C TO B E R 2 - 6

SVRA: 2019 U.S. Vintage National Championship Circuit of the Americas If you are a Jay Leno-level car lover, then this is the event for you. Founded in 1978, the Sportscar Vintage Racing Association (SVRA) is one of the largest vintage racing organizations in the U.S. and emphasizes safety, fairness and fun. Back for another year at Austin’s favorite racetrack, competitors will be racing for the Golden Bell Championship helmet as well as several other awards. Come out to

OCTOBER

see some vintage vehicles tear it up on one of the coolest tracks in the world!

OCTOBER 4-5

Round Rock Chalk Walk Arts Festival Dell Diamond Over the course of two days, this free event celebrates beautiful artwork, featuring local artists’ sidewalk murals.

In addition, the festival will feature theatrical performances, musicians, sponsors and vendors. Come out and see the talents of Austin’s favorite artists!

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O C TO B E R 4 - 6 & 1 1 - 1 3

O C TO B E R 1 0 - 1 3

Austin City Limits Music Festival

33rd Annual Gruene Music & Wine Fest

Zilker Park Austin’s favorite music festival is back with a lineup you won’t want to miss.

Featuring artists like Guns N’ Roses, Lizzo, Billie Eilish, Kacey Musgraves, Mumford & Sons, Cardi B, Robyn, Tame Impala and more. ACL is always an unforgettable experience, but this year is going to be one for the books. Live music in the Live Music Capital of the World: legendary.

Gruene Hall Texas food. Texas Wine.

Texas music. What more could you ask for? Over the course of four days, the Gruene Music & Wine Festival will also feature a guitar auction and performances from the Casey Donahew Band and The Bacon Brothers. Food and wine? Sign me up!

2019

E EP J

MASTERS

Round Rock Chalk Walk Arts Festival

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326-3555 JEEPMASTERS.COM

SCHEDULED MAINTENANCE (30K-60K-90K) TUNE UPS • ENGINES BREAKS • TRANSMISSION EXHAUST • CUSTOM MODS COLLISION • PAINT • BODY WE BUY JEEPS/ DEALER TRADE-INS OCTOBER 18

Dripping Springs Songwriters Festival Dripping Springs With over 60 musical showcases, the Dripping Springs Songwriters Festival will have opportunities for locals to come out, listen and get to know talented performers from around the area. Holding about 30 shows a day, this free festival will have a blended sound of folk and country music to guide you through one of the most music-filled weekends of your life!

OCTOBER 19

AFM Issue Release Party StretchLab Join StretchLab, Texas Oncology and Austin Fit and experience free stretches, raffles, drinks and food! Stretch it out or cheers friends with some of the Austin Fit team.

OCTOBER 19

Austin Food Truck Taste-Off hosted by Trucklandia

Trucklandia Fest, local vendors from around the city will compete for a grand prize of $10,000. Only 1,000 judges bands will be issued for people to sample and vote and see which truck’s tasty dishes are worth winning the grand prize of the Taste-Off. Plow Distributors will also be awarding $500 for the best vegan option.

The Best-Truck Winner will be announced at 6:30pm.

OCTOBER 20

2019 Austin Fermentation Festival Texas Farmers Market With free admission, the Austin Fermentation Festival will offer workshops based on fermenting food and beverages, fermented drink tasting, live music and a silent auction featuring prizes from local businesses. Proceeds from the event will go toward the Texas Farmers Market Ag Producer Support Fund to support local farmers.

O C TO B E R 2 4

We Will Rock You — The Musical H-E-B Center at Cedar Park If you love Queen, then you’re definitely not going to want to miss this. We Will Rock You is a musical production that follows two characters as they strive to save rock n roll. Featuring Queen fan-favorites such as We Are The Champions, Killer Queen, Somebody to Love, Under Pressure, Bohemian Rhapsody and of course, We Will Rock You, this musical is a must-see.

O C TO B E R 2 6

Texas Book Festival Texas Capitol With a purpose to connect authors and readers, this festival is guaranteed to inspire Texans to love reading. Offering book signings, author presentations and activities for kids of all ages, the Texas Book Festival is a good way to get Texans excited about literature.

South Congress Also known as Texas

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NORTH SHORE OF TOWN LAKE ON HIKE & BIKE TRAIL BEHIND AUSTIN HIGH SCHOOL

512.467.7799

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www.texasrowingcenter.com info@texasrowingcenter.com

CALENDAR OCTOBER-DECEMBER 2019

Submit your event online at austinfitmagazine.com

Rides & Races HEART & STROKE WALK Austin O C TO B E R 1 9

OCTOBER

O C TO B E R 2 0

O C TO B E R 2 7

Livestrong Challenge

Make a Difference Run

Austin

Austin

Circuit of the Americas

O C TO B E R 2 5

O C TO B E R 2 7

The Haunted Half

O C TO B E R 1 2

Capital to Coast: The Great Texas Relay

O C TO B E R 1 2

Austin Glow Run

Bubble Run Austin O C TO B E R 1 9

Heart & Stroke Walk

Austin

Travis County O C TO B E R 2 6

NOVEMBER

Hill Country Halloween Half Marathon & 5k

N OV E M B E R 1 - 2

Cedar Park

ZOOMA Texas Wine Country Run

Austin

Fredericksburg

OCTOBER

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Nonprofit. Community. Rowing.

Run MFG Austin 10K

NOVEMBER 2

Run for the Flag

DECEMBER

Camp Mabry DECEMBER 1 NOVEMBER 3

Run for the Water 10 Miler & 5K

Back to Basics 5K Burleson

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

Downtown Austin DECEMBER 7 NOVEMBER 9

Rugged Maniac 5K Obstacle Race

Trail of Lights Fun Run Austin

Austinrowing.org

Travis County Exposition Center

512.472.0726

DECEMBER 7 NOVEMBER 10

The Hill Country Marathon

74 Trinity Street

Candy Cane Course Georgetown

Marble Falls DECEMBER 7 NOVEMBER 10

Run by the Creek 5K & 10K

Real Ale Brewing Co 5K Blanco

Dripping Springs DECEMBER 14 NOVEMBER 16

Survive Thrive Prevent 5K

RUN MFG AUSTIN 10K Travis County Expo Center

Georgetown DECEMBER 14 NOVEMBER 28

ThunderCloud Subs Turkey Trot

The Circus - Trail Run/Relay McKinney Roughs

Austin DECEMBER 14 NOVEMBER 28

Round Rock Turkey Trot

Stars at Night Half San Antonio

Austin’s premier Massage School for over 30 years.

Round Rock DECEMBER 15 NOVEMBER 28

Pfeathered Pfun Runs

Decker Challenge Half Marathon Travis County Exposition Center

Pflugerville

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•Flexible Schedules •Onsite Internship •6 &12 month Programs

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Get back on track Whether you’re at the top of your game, have a sports injury, or are just starting out on your wellness journey, we’re here to listen. Sports performance specialist Martha Pyron, MD, and the care team at Ascension Seton help you get on track and meet your fitness goals.

• Concussion testing & treatment • Comprehensive sports physicals • Fracture care

• Eating disorder assessment & treatment • Physical therapy & rehab • Massage therapy

Call 512-324-9270 to make an appointment Ascension Medical Group Seton Sports Medicine 3724 Executive Center Drive Suite G10 seton.net © Ascension 2019. All rights reserved.

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