Austin Fit Magazine September 2021: The Outdoors Issue by Austin Fit Magazine

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Highlines and High Hopes Picnic Like a Pro

Healthy Spins on Tailgate Food

Telehealth is Here to Stay!

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1 Vehicle’s projected resale value is specific to the 2020-2021 model years. For more information, visit Kelley Blue Book’s KBB.com. Kelley Blue Book is a registered trademark of Kelley Blue Book Co., Inc. 2 MSRP $30,402. This close-ended lease available to well-qualified lessees. Total monthly payments = $13,284. 12k miles per year, additional overage fee of 15¢/mile may apply. Lessee is responsible for all maintenance unless otherwise specified. Additional fees for early termination, payment delinquency, and/or excessive wear and tear may apply. Lessee must provide appropriate auto insurance throughout lease term of 36 months. See Austin Subaru for details. 3 Government 5-Star Safety Ratings are part of the National Highway Traffic Safety Administration’s (NHTSA’s) New Car Assessment Program (www.SaferCar.gov) 4 Vehicle’s projected resale value is specific to the 2020-2021 model years. For more information, visit Kelley Blue Book’s KBB.com. Kelley Blue Book is a registered trademark of Kelley Blue Book Co., Inc. 5 Based on Experian Automotive vehicles in operation vs. total new registrations for MY2012-2020 as of December 2020. 6 MSRP $25,695. This close-ended lease available to well-qualified lessees. Total monthly payments = $10,764. 12k miles per year, additional overage fee of 15¢/mile may apply. Lessee is responsible for all maintenance unless otherwise specified. Additional fees for early termination, payment delinquency, and/ or excessive wear and tear may apply. Lessee must provide appropriate auto insurance throughout lease term of 36 months. See Austin Subaru for details. 7 Purchase/lease any new (previously untitled) Subaru & receive a complimentary, factory scheduled maintenance plan for 2 years/24,000 miles (whichever comes first). See Subaru Added Security Maintenance Plan for intervals, coverages, & limitations. Customer must take delivery before 12/31/2021 and reside within the promotional area. See Austin Subaru for program details & eligibility.

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

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From the Director

Cheers to Emily: We are sad to see her go, but so excited to watch her grow! Our director of content Emily Effren has headed off to pursue an exciting opportunity in the Big Apple. Help us send her off with warm tidings and a basket of luck as her adventure unfolds. Cheers to Emily!

appreciation for the outdoors. From eating outside to working up a sweat, the open-air setting gave us peace of mind to go about our days and pretend — even if just for a moment — that everything And as we saw adieu to was okay and that Emily, help us to welcome our everything was normal. newest director of content, It provided a peaceful Monica Hand. state of being, even when our minds were in anxiety overload. As we again find ourselves unsure and uncertain of what is to come, let’s take a look at the outdoors and be reminded of what it has done for us. When the world opens up (fingers crossed), let us not forget how that open-air park was there for us. Perhaps you can even find a way to pay back that service through local nonprofits and conservation efforts. In these pages, you’ll find stories about some amazing people who are working hard to conserve, enjoy and get the most out of the natural world around them. I myself had the pleasure of meeting with and learning from three women taking on mental health through slacklining. They go by the name of Meraki Slack, and together they have brought the slackline sport to recovery organizations of all types — utilizing the unique lessons of walking on a tightrope to build self-confidence and control in patients. Another amazing group of women I got to meet this issue was the Black Women Who Kayak + (BWWK+) Facebook group members. Founded by Tanya Walker, the organization is breaking down barriers and shattering the “outdoorsy type” stereotype one event at a time. The article by Jacqueline Knox takes you through several of their adventures, and you can feel the members’ love for eachother and the natural world through each and every quote. My hope is that you find your inner love for nature reignited as each story touches on the different aspects of fall. What’s more, I hope you find yourself on a walk and in awe of the world around you.

THE OUTDOORS HAS ALWAYS BEEN AN ESCAPE, A REFUGE.

rowing up, I was what my parents called a “delicate child,” basically meaning that anytime I went outside I ended up with some kind of awful allergic reaction that no one could diagnose. So, naturally, I didn’t get to spend too much time outside as a kid and had to make do with my imagination within the walls of my family home. Once I grew out of that reaction in my early teens, however, I became obsessed with the outdoors. Now, I’m proud to say I’ve camped all over Texas and surrounding states, hiked mountains all the way in Peru and spent much of my time in Austin at the Greenbelt. And still, everytime I’m in nature, even if it’s just a walk in my neighborhood, I never fail to feel its unwavering power and find myself in awe. That’s kind of what this issue is all about: finding ourselves in awe of the depth and grandiose beauty of the world around us. This past year, we all found a new

SEPTEMBER 2021

FROM THE PUBLISHER:

Keep Austin Fit,

Monica Hand

DIRECTOR OF CONTENT

PHOTOGRAPHY

Exposure

PHOTOGRAPHER SCOTT FLATHOUSE M I C H E L L E M U R R AY

@scottflathousephoto

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

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September 2021

THE FLAVORS OF FALL: TAILGATE FOOD

32 TIME TO HIT THE TRAIL:

38 HIGHLINES AND HIGH HOPES

BEGINNER’S EDITION

SEPTEMBER 2021

THE GOOD STUFF

Contents

HIGHLIGHTS

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

EXPLORE AUSTIN TAKES LEARNING OUTSIDE

MAKING THE OUTDOORS FOR ALL

AMBASSADOR’S CORNER: CASTLE HILL FITNESS

NUTRITION

The Flavors of Fall: Tailgate Food 10 The ABCs of Foraging 16 Picnic Like Pro 20

LIFESTYLE

WELLNESS

Medicine Gone Virtual? 24 Time to Hit the Trail: Beginner’s Edition 32 Prevent, Recognize & Treat Heat Stroke 36

FITNESS

Diving into Vitamin D 50 Replenish Your Electrolytes 62 Breathing Techniques Fitness Tips for Your for the Mind 54 Camping Trips 66 Herbal Hormone Help 58 KMB: Xceleration 70 An Ode to Nature’s Symphony 60

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AUSTINFITMAGAZINE.COM We’re more than just a monthly publication. Join us online and on our social networks to see the additional awesomeness we’re up to. austinfitmagazine.com

HOW GARDENING CAN HELP YOU LIVE LONGER

NUTRITION

Best Supplements for Recovery

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LIFESTYLE

What the Fall Season Means in Traditional Chinese Medicine

FITNESS

Stuck in a Rut? Work Out Outdoors!

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GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES lynne@austinfitmagazine.com 512.608.8554 EDITORIAL SUBMISSIONS austinfitmagazine.com/article-submission fitfocus@austinfitmagazine.com EVENT LISTINGS austinfitmagazine.com/events SUBSCRIPTIONS austinfitmagazine.com/subscribe p 512.407.8383 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

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NUTRITION AUTHOR

Coach Kati Epps

PHOTOGRAPHY

Cotroneo Photography

THE FLAVORS OF FALL: TAILGATE FOOD n Coach Kati Epps teams up with chef Tiffany Blackmon and Rock Sound Rum to create healthy tailgate recipes.

ailgating is an American tradition. The events create an exciting atmosphere that paves the way for the upcoming sporting event. Of course, these pre-game events are not just about the sport — they also bring people together. Friends meet new friends, families reunite and together they all cheer under the banners of their teams. Competitions with elaborate food displays, tricked-out vehicles with screens and sound systems and costumes with team colors or mascots all add to the

SEPTEMBER 2021

electric atmosphere. It builds an environment that fans travel to participate in and share for generations. “Come early, stay late,” they always say. And we always do! The joy and experience is partly — probably largely — in the sharing of food and drink. From ancient tribes to current day, humans love to break bread and share with one another. The clinking of glasses is a distinct signal of goodwill and celebration, and tailgate staples have distinct flavors that add to the excitement and memories of the past.

With all of this celebration, it may feel intimidating or even overwhelming if the tastes of the past no longer meet the current clean-eating goals. Luckily, these five recipes will keep you in the moment of the celebration without skipping out on those fan-favorite flavors. May this year’s tailgates keep you healthy, fit, in line with your goals and in a loving community! Cheers and GO TEAM! afm

B U F FALO C H ICKEN MEATBA LLS Coach Kati Epps | Yield: 16 meatballs

Love those game-day buffalo wings? Breaded, deep fried then tossed in a buttery hot sauce? Well, Buffalo Chicken Meatballs are a great, clean alternative. They carry all of the flavor without the fat and added calories. Add some carrots, celery and a bit of blue cheese dressing, and it is heaven! Put a small, wooden appetizer fork to make it a clean finger food. INGREDIENTS: 1 lb. ground chicken ¾ cup panko or breadcrumbs 1 egg 2 cloves garlic, pressed ¼ cup grated sweet onion, liquid drained (about ½ onion) ½ tsp garlic powder ½ tsp onion powder 1/3 cup buffalo sauce, plus more

for serving Salt/pepper to taste 2 tbsp chives, chopped ½ cup blue cheese or ranch dressing Celery and carrots for serving

PREPARATION: 1. Heat oven to 400°F. 2. Grate onion and press into a kitchen towel or paper towel. Squeeze until all juice is drained from the onion. 3. In a large bowl, combine ground chicken, panko/breadcrumbs, egg, garlic, grated onion, garlic powder, onion powder, salt, pepper and buffalo sauce. 4. Use a cookie scoop or roll into a golf ball size. Arrange on a cookie sheet lined with foil or parchment paper that has been lightly sprayed with oil. 5. Bake for 18-20 minutes or until the internal temperature reads 160°F. 6. Remove from the oven and toss in a bowl with more buffalo sauce. 7. Place on a plate. Drizzle with blue cheese and sprinkle with chives. 8. S erve immediately with carrots and celery sticks.

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n NUTRITION

HE ART Y GAME DAY SALAD

Coach Kati Epps | Yield: Approximately 6 servings One of the things missing at many tailgates is some greens. There are always meats and breads, but rarely anything green — unless your team colors are green, then maybe you do green beer. Having a Hearty Game Day Salad drizzled with bright lemon dressing brings in great flavors that are satisfying on all fronts! It’s a great option for getting in plant-based proteins, as well as filling up with excellent fiber. INGREDIENTS: For salad 2 cups chopped kale 2 cups broccoli slaw ½ cup garbanzo beans, drained and rinsed ½ cup quinoa, cooked (makes about 1 cup) and cooled 2 tbsp dried cherries or craisins ¼ cup pumpkin seeds 1⁄3 cup crumbled feta

LO N G H O RN P U NC H Mixologist Joel Lackovich, owner of Rock Sound Rum Yield: One cocktail

What is a tailgate without a cocktail? Rock Sound Rum’s Original Light Rum is a gluten-free, zero carb, no sugars alcohol! Grab a flavored sparkling water or a diet soda for a completely clean cocktail. But for Austinites and Longhorn fans, the Longhorn Punch brings in sweet and tangy flavors, plus the added vitamin C from the fruit juices! INGREDIENTS: 1.5 oz rum (Rock Sound Original Light Rum) 0.75 oz triple sec 2.0 oz grapefruit juice 2.0 oz orange juice 2.0 oz cranberry juice 0.25 oz agave nectar Splash of lemon juice Garnish: tiki umbrella Garnish: Longhorn lemon peel PREPARATION: 1. Add all ingredients to an ice-filled cocktail shaker. 2. S hake cocktail shaker vigorously for 10-15 seconds. 3. Double strain into a cocktail glass filled with crushed ice. 4. Garnish with tiki umbrella and a lemon peel in the shape of a Longhorn.

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For dressing ¼ cup lemon juice ¼ cup olive oil 2 cloves garlic, pressed ½ tsp salt ¼ tsp pepper 1 tsp oregano 1 tsp agave nectar PREPARATION: 1. Combine all dressing ingredients into a small bowl and whisk together. 2. I n a large bowl, fold all ingredients and dressing together until well combined.

T E QUILA MARINAT E D BE E F SKE W E R S

Chef Tiffany Blackmon | Yield: Approximately 24 skewers Maybe you’re at the tailgate for the beef. But instead of smoked brisket, what if you could enjoy perfectly grilled and portioned tequila beef skewers? The fresh lime, cilantro, salty soy and an incredible tequila marinade all work together to create this stunning flavor profile that can’t miss. Plus, since it is served on a skewer, it is easy to eat and share with friends. INGREDIENTS: 1 beef tenderloin (about 1-1/2 pounds) 24 bamboo skewers ¼ cup fresh lime juice ¼ cup fresh orange juice ½ cup fresh cilantro, chopped ½ cup shallots, chopped 4 cloves garlic, minced

½ cup olive oil ½ cup soy sauce ¼ cup silver tequila 1 teaspoon ground cumin 1 teaspoon dried oregano leaves ½ teaspoon crushed red pepper

PREPARATION: 1. Slice beef diagonally across the grain into 1/4-inch slices. Thread each slice onto a bamboo skewer. Place in a shallow pan. 2. I n a small bowl, combine lime juice and remaining ingredients. Pour evenly over beef skewers. Cover and refrigerate 30 minutes to 2 hours, turning occasionally. 3. Preheat gas or charcoal grill to 400°F. 4. Remove skewers and discard marinade. Place skewers on grates and cook approximately 3-5 minutes per side.

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

n NUTRITION FA B U LO US G LUTEN - FREE BROWNIE S

Chef Tiffany Blackmon | Yield: Approximately 12 squares Lastly, no party is complete until dessert is served. Gluten-free, healthy fats and deliciousness are all found in this recipe. A sweet treat that meets all of the criteria for baked perfection, keeping dietary needs in mind, while still satisfying the palate — simply fabulous. INGREDIENTS: 2⁄3 cup almond flour 1⁄3 cup brown rice flour 1 cup bitter-sweet chocolate chips 6 tablespoons, butter ½ teaspoon salt

¾ cup granulated sugar 1 teaspoon vanilla extract 2 whole eggs 1 cup pecans, chopped

PREPARATION: 1. Preheat the oven to 325°F. Line an 8x8-inch metal baking pan along the bottom and sides with parchment paper. 2. In a large mixing bowl, whisk together almond flour and rice flour. Set aside. 3. Place chocolate, butter and salt in the top of a large double boiler over simmering water. Stir frequently until the chocolate is melted and mixture is smooth. Remove the mixture from the heat and cool. Stir in the vanilla and sugar. Whisk in eggs, one at a time. Add the flour mixture, mixing until thoroughly combined. Stir in pecans. 4. Pour the batter into the prepared pan and spread evenly. Bake for 30-35 minutes or until a toothpick inserted into the center comes out clean. Cool the pan on a wire rack. Lift the edges of parchment paper to remove brownies, and remove parchment paper. Cut into squares and serve.

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

SEPTEMBER 2021

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NUTRITION AUTHOR

Sadie Flynn

THE ABCS OF FORAGING n A master list of common

foods you can find just about anywhere, anytime in the Lone Star State.

ome of y’all never took a Home Depot bucket, your mom’s good wooden spoon and your boredom outside to gather a bunch of leaves and twigs and berries from your neighbors’ yards to make Yard Salad Soup — and it shows. Had I known then what I know now about foraging for food in the Texas wild, that bucket of nature slop could have become actual sustenance. Would have been nice during those endless summer days when I accidentally locked myself out of the house while my parents were at work. Whether you’re a certifiable outdoors person, a hiking fanatic or just a nature enthusiast like myself, having the capability to identify edible plants while out on the trails or neighborhood is a great skill. It’s the kind of skill that will not only provide you with a sense of confidence and preparedness for the unknown, but it will also make you look insane to your neighbors. Dr. Mark “Merriwether” Vorderbruggen is the creator of Foraging Texas and author of the “Idiot’s Guide to Foraging.” His website serves outdoorsy and outdoor-curious Texans alike as an index for dozens of native plants that are either edible or medicinally usable. We’ve pulled a few of the most common plants around Texas for a quick list to bookmark for

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your next adventure outside. Check out his resources and others online to learn more about each plant and how to safely identify them. Join me on this journey:

Agave

Dandelion

The agave is a cactus-adjacent plant that is a natural powerhouse when it comes to its utility. Everything from the root to the sap to the flower to the fibers in the leaves can be eaten, applied or used to make useful concoctions.

This little local weed is one your neighbors might raise an eyebrow about, but dandelion is wildly nutritious and boasts a lot of medicinal benefits. So next time you’re weeding, snag a few for your kitchen.

Amaranth

Ancient grains are so hot right now, and amaranth is finally getting some attention. You can find this plant growing abundantly in sunny, open fields or concrete wastelands.

Elderberry

Today was also the day I learned that Texas is home to elderberries, aka the internet’s natural remedy to all that ails you.

Black Walnut

It’s where the Texas cafe chain surely gets its name, though cracking walnut shells isn’t for the faint of heart. These nuts are abundant across Texas and provide essential fat and protein in a pinch.

Frog Fruit

Blackberry

Goldenrod

Similar to elderberries, frog fruit leaves have a ton of medicinal properties within them and can be found just about anywhere the Texas sun hits the ground.

Today I learned blackberry brambles grow plentiful in Texas, especially near coastlines or stream edges! The more plump and black the berry, the sweeter the juice.

Spruce up your salads with young goldenrod leaves. But be warned, as Dr. Vorderbruggen writes, “Goldenrod is the last flower of the season for bees to collect nectar. If you take many of the flowers, you may prevent a beehive from getting enough nectar to get through the winter.”

Honeysuckle

A key ingredient in my Yard Salad Soup, the Japanese Honeysuckle specifically can be eaten from the flower to the vine and, yep, even the center nectar that we kids loved to pluck.

Cactus (Prickly Pear)

If you’re not eating nopalitos in your breakfast tacos, you’re doing it all wrong. Similar to agave, the prickly pear cactus is a helpful heap of uses and juices.

Japanese Hawkweed

A cousin to the dandelion, you can find hawkweed just about anywhere grass grows and pluck them straight from the ground and eat them raw. Note: Proceed with caution as foraging for wild food comes with its own laws of ethics. Dr. Vorderbruggen has a helpful guide on his site for how to forage legally and respectfully. Please check it out before you take your reusable tote to your neighbor’s lawn.

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

n NUTRITION

Kudzu

Redbud

This annoyingly persistent weed is currently suffocating my lantanas, so excuse me while I grab my shears and go to town on some kudzu salad. Side note: Lantanas can also be foraged for food!

Like the Pride of Barbados, redbud peapods can also be plucked and eaten. But unlike the Pride of Barbados, you can eat the redbud’s flowers! These trees are commonly found in landscaping, too, so please knock on your neighbor’s door before you go making a redbud stir fry.

Mushrooms (Turkey Tail)

Mushroom tea is all the rage, and these turkey tail mushrooms have some powerful medicinal properties. Be careful, however, as you have to operate with 100% certainty when foraging mushrooms.

Sunflowers

We know the seeds of sunflowers serve as a good, salty snack (if you get to them before the birds do), but the young flowers can also be boiled, buttered and served up at snack time.

Nandina

A key ingredient to my Yard Salad Soup, when mixed with other sweet fruits, the berries of nandina can be boiled and reduced to make a mixed fruit jelly.

Turk’s Cap

Onion

Willow

This commonly-found shrub is a wild foodforaging goldmine, with its flowers, fruit and leaves all providing nutrient-dense sustenance!

There’s a reason they’re in the aromatics family, as you can get a whiff of these wild, bulbous buddies from a mile away. Wild onions are a great addition to any forager’s meal!

More medicinal than nutritional, the bark and twigs from willow trees provide anti-inflammatory benefits when steeped into a tea.

Yucca

Pecan

And finally, that yucca plant in your front flower bed that’s survived Texas’ wacky weather is another great resource for you to forage. The fruit, flowers and flower stalk of this plant provide both nutrition and utility — just don’t eat anything poky. You might die. afm

Just crack ’em and snack ‘em.

Pride of Barbados

Not just great to look at, these beautiful, flowering bushes also produce edible seeds from their peapods! You see these bright, fire-like flowers everywhere there’s thoughtful landscaping, so please don’t go peeping around your neighbor’s peapods without permission.

Sadie Flynn is a CrossFit Level 2 Trainer and former collegiate athlete with a penchant for power lifts. As a new mom, Sadie is deeply passionate about pregnant and postpartum fitness and wellness and works hard to help women take care of their bodies before, during and after birth. When she’s not coaching at CrossFit Renew or forcing her 90s alternative music beliefs upon you, you can find her somewhere outside with a beer, her husband, two dogs and their rambunctious toddler.

Queen Anne’s Lace (Wild Carrots)

While these wild carrots are slightly uncommon, when you do come across them, they’re great for soups from seeds to shoots. But be wary, Queen Anne’s Lace looks very similar to a very deadlywhen-ingested plant.

SEPTEMBER 2021

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NUTRITION AUTHOR

Liesel Schmidt

PHOTOS

From Amazon

PICNIC LIKE A PRO n Every essential you need for a successful and environmentally friendly picnic.

ven though summer may be coming to a close, Austinites won’t be heading inside any time soon. With cooler temps on the way, we’re still going to be spending most of our available time outdoors, enjoying the last few moments of summer before fall is in full swing. In Austin, we thrive outside, whether that be enjoying the weather on a hike, bike ride, by the pool or, of course, picnics. And while you could toss together a few things and have a perfectly fine picnic experience, well, somewhere, Martha Stewart is cursing you under her breath. Much like anything done well, picnicking requires planning and prep. Location? Check. Company to help you eat all this picnic goodness? Check. Now the hard part: creating the perfect picnic basket (or whatever the tote may be). Lucky for you, we’ve got your guide to stepping up your eco-friendly picnic game.

A T R UST Y BASK E T Whether you decide to go old school and use an actual basket or opt for whatever is handiest (i.e., tote, cooler, hamper, backpack or cooler), you need something to transport your food, drinks and accessories. Think about transportability and how easy it will be to carry to your picnic spot. Also keep in mind whether or not your food will need to be kept hot or cold — and whether or not it is spill-proof!

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A C O M F Y P I CN I C B LA NK E T Unless your picnic is going to be somewhere that has picnic tables, make sure to bring a blanket to spread on the ground, which does the double duty of giving you a place to put out your food as well as a place to sit. However, make sure to keep in consideration the size of your party! The bigger the party, the bigger the blanket(s). An old blanket, comforter, tablecloth or even flat bed sheet will do the trick.

P LAT ES AN D C UP S Sure, the pandemic might be coming to an end, but no one’s ready to share the bottle around just yet. Make sure to pack a few settings appropriate for the feel of your picnic. That could be as casual as disposable plates and cups or as fancy as china, crystal and actual table linens. In the case of the latter, just remember to pack carefully to avoid breaking anything.

U TEN S I L S A N D C UT LE RY While picking off grapes doesn’t require cutlery, some picnic foods do. Pack knives, forks and spoons (real or recyclable), but also remember serving spoons for dishing up the grub. You’d also be wise to bring a folding knife for cutting meats or cheeses.

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n NUTRITION

C O R KSC R EW/BO T T LE O P EN ER If you plan to take wine or beer, make sure to pack a corkscrew or a bottle opener. Your companions will raise a toast to your foresight.

M U S IC Speaking of foresight, make sure to bring a bluetooth speaker. Some background tunes will bring your average atmosphere to the next level. And your friends can have a chance to show off their DJing skills.

WE T WIP ES AN D R EUSABLE PAP ER TOWELS Running water is usually hard to find on a picnic, so be sure to pack wipes to keep hands clean and help clean up any messes you might have. Since messes and messy hands are a natural part of picnicking, instead of packing napkins — which run the risk of blowing away in a breeze, sending you running after them instead of relaxing — bring along some reusable paper towels. Less messy, more eco-friendly.

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F R O Z E N B OT T LES O F WAT ER Eating outdoors comes with one overarching rule: climate control. You have to keep hot foods hot and cold foods cold. Sure, ice packs are all well and good, but since you already need to pack bottles of water, why not freeze them to act as your ice packs? Once they’ve thawed, you’ll have water to quench everyone’s post-picnic thirst and look like a well-prepared genius. Go you.

B I O DE G RA DAB LE T R AS H BAG S Guaranteed you’ll have trash to dispose of after you’ve enjoyed your picnic. Add a biodegradable trash bag or two to your bag or basket so that clean-up is a breeze. Plus, having your own garbage bags will keep you from having to make a million trips back and forth to any nearby garbage bins whenever you need to throw anything away.

No matter what you choose to bring along, just remember to have a good time, and make sure that nothing gets left behind. Happy picnicking! afm Liesel Schmidt lives in Navarre, Florida, and works as a freelance writer for local and regional magazines, as well as a web content writer and book editor. Having harbored a passionate dread of writing assignments when she was in school, Liesel never imagined she would be making a living from putting words on paper, but life sometimes has a funny way of working out … Follow her on Twitter at @laswrites or download her novels, Coming Home to You, The Secret of Us and Life Without You available at amazon.com and barnesandnoble.com.

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LIFESTYLE AUTHOR

Rahman Mohammed M.D.

MEDICINE GONE VIRTUAL? n

Why telehealth might just be the best answer for both patients and doctors.

he pandemic has changed the way we perceive and access healthcare. With over 4 million deaths worldwide, COVID-19 has created a collective concern for hygiene and safety — and that includes medical practices. It has also made it harder for people to take advantage of even normal services without an added layer of fear. This need to increase access to healthcare has fueled the immense growth of a previously fringe industry: telemedicine, also known as healthtech. We are seeing traditional industries worldwide rapidly take a digital turn in order to adapt to the changing consumer behaviors. From grocery

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shopping to going to work, everything can now be done conveniently from our homes — including doctor visitation and consultation. Telemedicine apps are the new normal for the healthcare industry. They aren’t just convenient for the patients but also have been a blessing for the local physicians. It is widely stated that effective physicianpatient communication can influence health outcomes by enhancing the patient’s satisfaction, thus leading to a greater understanding of their health problems and the treatments available. But the burnout of local physicians is an alarming situation that our country is facing, and telemedicine apps could be just what we

need. Here are some of the benefits that both patients and doctors experience:

to set up an appointment with a credible healthcare provider. Patients living in rural/remote areas also have increased accessibility to specialized healthcare, something which they probably couldn’t receive otherwise — or would have to endure long commutes for.

Patient Care Becomes More Accessible

As technology continues to advance, we are able to find ways to serve patients in the most convenient ways possible — and telemedicine is one of the biggest examples. It opens up access to healthcare for a lot of previously underserved demographics. For example, not everyone has the time, energy or resources to travel for clinical visits, but most people do have access to a laptop or a smartphone and can easily download an app

Offers Cost-Effective Healthcare Solutions

Telemedicine helps patients and healthcare businesses save time, save money and increase revenue. Firstly, since you can consult with a doctor

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n LIFESTYLE Better Quality Patient Care

Telemedicine improves the overall quality of the healthcare provided. Through virtual visits, doctors are able to ascertain whether a patient needs urgent ER support or not. In most cases, the doctor can prescribe medication or provide solutions over the call itself. This drastically reduces the amount of non-urgent ER visits, thus reducing the workload of hospital employees, thus increasing the quality of care at all levels. This also works to minimize the chances of a healthcare provider feeling overwhelmed or burnt out. We should also consider how much safer it is for sick patients to consult from their homes rather than be exposed to the various microbes in a hospital waiting room. This helps keep the patients safe from further illnesses while also making sure that the hospital or clinical staff are working in a much cleaner environment than if they had dozens of sick patients in a waiting room.

TELEMEDICINE APPS ARE THE NEW NORMAL FOR THE HEALTHCARE INDUSTRY. THEY AREN’T JUST CONVENIENT FOR THE PATIENTS BUT ALSO HAVE BEEN A BLESSING FOR THE LOCAL PHYSICIANS.”

from the convenience of your home or office, it saves the patient the hassle of driving to a clinic where they then must sit in a crowded waiting room. From the doctor’s perspective, it helps all types of doctors streamline their schedules to the most efficient manner and reduce overhead costs.

There are numerous telemedicine apps in the market today. Although it is a great medium, my advice to people seeking consultation is to conduct thorough research on the application or website before reaching out and booking an appointment. Choosing a platform with a comprehensive set of features, which can guide through a complete healthcare journey, will provide convenience and clarity. The doctors should look for user-friendliness, HIPAA compliance and a strong security system on the platform when looking for the right option. Invest yourself and the reputation of your practice in a credible healthcare platform. afm

Increases Patient Engagement

Virtual visits allow patients to be heavily involved in their own healthcare goals. Through telemedicine, they can easily maintain their appointments without disrupting a major chunk of their day. This also means that patients might be more likely to report any symptoms early on, rather than waiting it out until their next annual appointment. The doctor-patient relationship also gains a boost. Since the doctors are easily available and can consult the patient on lifestyle choices in real-time from the patient’s own home, it creates an ecosystem of trust and comfort.

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Dr. Rahman Mohammed M.D., CEO, and co-founder of VivoDoc, is a comprehensive healthcare technology platform aimed at reviving the sacred physicianpatient relationship. He is an emergency medicine physician with 10 years of experience in healthcare and technology, focused on connecting patients with providers and helping patients in their healthcare journey. He aims to bring price transparency and reduce physician burnout.

LIFESTYLE AUTHOR

Aja Webber

EXPLORE AUSTIN TAKES LEARNING OUTSIDE n

Outdoor activities are essential for building healthy habits, and this Austin-based organization is showing kids how they can also form long-lasting relationships.

ith summer coming to an end and school starting back up, it’s time to #OptOutside and enjoy the last few weeks of Austin’s summer before cooler temperatures start to creep back into Texas. Plus, since adjusting to another new year will be a tough time for many kids, soaking up the sun these next few weeks will be so important. Luckily, Explore Austin can help! Founded in 2006, Explore Austin uses mentorship programs, leadership-based activities and outdoor adventure to empower youth to reach their full potential. Each member of the organization’s team is dedicated to the comprehensive wellbeing of all young people in the community. Getting outside and moving is essential to building and maintaining mental health for any age. According to the American Psychological Association, studies have even shown that spending time outdoors reduces

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cortisol, a stress-inducing hormone. When cortisol levels are lowered, it can lead to reduced symptoms of depression and anxiety. Local organizations, such as Explore Austin, ATX Kids Club and Rock-About Climbing Adventures, recognize the importance of building healthy habits and long-term relationships. Because it’s vital to begin having a sense of community at a young age, some organizations will begin offering programs to students as young as sixth grade. “We believe that connecting with the outdoors is a great way for children to build self-confidence, a sense of adventure and an appreciation for the earth,” says Hannah Bruno, the marketing and events manager at Explore Austin. “The outdoors offers the perfect backdrop to teach valuable life skills like teamwork, resilience and strong communication.” Although Austin is somewhat of a hotspot for green spaces, there are factors that can make accessibility

to those spaces near nonexistent. Bruno explains that one of these main factors is socioeconomic status. By the numbers, Austin may be in the 80th percentile for green space, but it is only in the 40th percentile for accessibility to green space across racial and socioeconomic demographics. “Unfortunately, in the U.S., green spaces are largely nonexistent in lower-income areas,” Bruno says, “which heightens the urgency for getting kids and explorers outside.” Explore Austin is an organization that works to bridge this gap with its six-year adventure and mentorship program. The program matches high potential, sixth grade “explorers” with caring and committed adult mentors and starts them on a six-year journey. This includes nine of its Saturday Challenges (including climbing, biking and hiking) and its weeklong Summer Wilderness Trip that increases in difficulty and distance from home each year.

“All of the activities are in and of themselves physical: backpacking, climbing, canoeing, mountain biking and mountaineering,” Bruno says. “So, just by taking part in the program, our explorers are dropped into somewhat challenging physical activities. The experience of engaging in these new, sometimes scary activities with structure, guidance, encouragement and teamwork helps explorers build leadership skills.” Although Explore Austin works to engage its explorers (the students) in fun yet challenging activities, it also wants to make sure that the explorers know that they are safe and comfortable. Since many of the explorers start out at a young age, it can be scary being far from home, which is why Explore Austin carefully considers its adventure destinations. “While we want to provide an exciting and beautiful backdrop for our explorers to try out their skills, we also emphasize choosing locations that cater to the experience level of our program participants,”

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WE BELIEVE THAT CONNECTING WITH THE OUTDOORS IS A GREAT WAY FOR CHILDREN TO BUILD SELF-CONFIDENCE, A SENSE OF ADVENTURE AND AN APPRECIATION FOR THE EARTH.”

Bruno says. “Explore Austin visits Arkansas, Oklahoma, New Mexico, Colorado and Wyoming — all locations with beautiful scenery and exciting opportunities for outdoor exploration.” Bruno explains that it is immeasurably important for children to have mentors. Building nourishing, encouraging and supportive relationships with adults (or older children) can help kids determine a positive sense of self, a purpose within life and goals for the future. Additionally, having strong role models can help kids cultivate an orientation toward growth while also providing a stable and comforting presence. According to the National Center for Biotechnology Information (NCBI), stable and good-quality relationships are extremely important for long-term well-being. “Often, a child has to fail before they succeed in climbing to the top of a boulder or navigating a steep trail on a bike,” Bruno explains. “So, having a strong and trusting relationship allows the child to feel confident in trying new — and sometimes scary — challenges.” Programs like Explore Austin that include ages across the board give students plenty of time to build strong relationships with their mentors and peers.

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Over the course of the program, each student spends more than 1,300 hours with their mentors and fellow Explore Austin teammates. Victoria Uriostegui, a 2021 high school graduate and former Explore Austin explorer, explains how much her confidence in herself and her abilities has grown throughout the program. “I look at all I’ve done, and I think about all the opportunities I missed before the program because I thought they were ‘too hard,’” Uriostegui says. “Now thinking back, I realized that seeing my teammates and mentors — who were all amazing women by the way — persevere has made me confident and proud. I am determined to be strong like them and to steadily hold the reins of my future.” Many of the adventures they go on are what Bruno likes to call “type two fun,” which she explains as an experience that is challenging in the midst of it, but really fun in retrospect.

“The collective challenge of backpacking for a week or rappelling for the first time down a 30-foot cliff helps explorers forge strong bonds with each other, their mentors, trip leaders and the environment,” Bruno says. “The shared challenge, unique experiences and empowering atmosphere and all of the jokes and memories help, too!” Jude Zawaideh is also a former explorer — now headed off to college. He says he is proud of the bonds he built and excited to continue strengthening them, as they were the people he spent a week with every summer, conquering challenges and growing into who he is now. “We faced and overcame our fears together and really began to develop respect for each other,” Zawaideh says. “Even though our time in the program is officially over, I know I can trust and lean on my team and my mentors forever.” afm

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LIFESTYLE AUTHOR

Jacqueline Knox

TIME TO HIT s ’ r e THE TRAIL n n Begi n

n o i t i d E

Everything you need to know before you gear up and set off on your very first backpacking adventure.

or me, it is a comforting feeling. There is nothing around you but nature, while the smell of adventure wafts from every direction. On my very first backpacking trip, I was introduced to something that would become one of my greatest passions and escapes. I felt adventurous and free, as if I could go anywhere and survive with only the belongings strapped to my back. To be fully honest, I was very intimidated at first. I was 16 years old at the time, and even though I ran track, I didn’t think I was strong enough to do it. But surrounded by other teenagers, I knew I at least had to try. Our guides helped us through everything: what to pack, what food to bring, how to cook over a WhisperLite stove, where your pack should sit on your hips, the works. By the time I came out of that trip, I had walked over 60 miles carrying a roughly 50-pound pack through the Alaskan wilderness. I felt tough. I felt accomplished. I also felt very dirty. That trip showed me how strong I am, mentally and physically. It was a way of telling myself that I could wake up and do it again tomorrow, even though the day had completely exhausted me. But I didn’t do it alone. I know that without someone else there telling me how to take each next step, I would have been lost and

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probably would have never found the love I now have for backpacking. I don’t want anyone else not to try backpacking because of that fear of not being prepared or not having the right tools. So, in this beginner’s guide, I’m going to walk through all of the steps for preparing for a trip into the wilderness — a trip that could change your life, the same way seven days in Alaska changed mine.

The Destination

First, you need to choose your destination. It is going to be easier on you when it comes to figuring

The Gear

out gear, clothing and food if you first know where you are going and how long it will take. For your first backpacking trip, I would recommend doing a shorter trip with easier terrain, unless you are going with an experienced backpacker or guide. Near Austin, I would recommend a two-night trip on Goodwater Loop Trail around the San Gabriel River and Lake Georgetown. If you are willing to drive further away, Lost Maples State Natural Area also provides perfect trails and campsites for beginner backpackers.

Not knowing much about gear is probably what scares a beginner the most. It sure did scare me. Before you start purchasing gear, I would advise you to borrow or even rent the essentials, especially if it is your first trip. The basics — backpack, sleeping bag, tent and ground pad — are easily available for rent in Austin. Backpacking apparel needs to be super light, as you’ll want your pack to be as easy to carry as possible. You are going to need top and bottom base layers, hiking pants or shorts (dependent on the climate of your chosen destination), hiking shirts, rainwear, thick

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Five Places to Backpack In and Around Austin Garner State Park Lost Maples State Natural Area Goodwater Loop at Georgetown Lake Enchanted Rock Pedernales Falls State Park

hiking socks, comfortable camp shoes and warmer layers for nighttime. In addition, I would recommend having a good pair of hiking boots or trail runners. If you are going to splurge on anything, splurge on this. Trust me, your feet will thank you later. Also, make sure you break in your boots before going on your trip to avoid or reduce blisters. You are also going to need other supplies like a backpacking stove, fuel, a headlamp, water bottles and a way to filter water, a first-aid kit and sunscreen. For a more complete list of backpacking gear, check out REI’s backpacking checklist.

The Food

Once you have your destination and gear, it’s time to plan your food. Freeze-dried meals are an easy option because of how lightweight and calorie-packed they are. But you can also find ways to pack light without having to stick to freeze-dried food. This is what one day of food on my last backpacking trip (actually Goodwater Loop at Lake Georgetown) looked like: • For breakfast, I had oatmeal that I cooked over a WhisperLite stove. • Lunch was summer sausage and cheese wrapped in a tortilla (tortillas are an excellent alternative to bread because they pack down smaller).

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• If I got hungry on the trail, I would pull out a granola bar or some trail mix (make sure you pack these where they are easy to grab). • For dinner, I made pasta with some canned shredded chicken.

The Final Prep

Now with all of the logistics planned, you need to mentally and physically prepare for your trip. Make sure that you have looked at the trail ahead of time and planned out your campsites. At some trails, you may need to reserve them ahead of time, so make sure you

double-check and get everything squared away. You are also going to want to walk around your neighborhood (or even backyard) with your loaded pack on to get a feeling for what it will be like. You don’t have to completely pack it, but make sure you load it with about 25 to 35 pounds of stuff to simulate the real thing. This will really help reinforce the packing light idea, too! Now, take all of these tips and create your very own ideal backpacking trip. I promise you that you are strong enough to do this, especially if you tell yourself that you are. afm

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LIFESTYLE AUTHOR

Aja Webber

PREVENT, RECOGNIZE & TREAT HEAT STROKE n With summer in full swing, heat stroke is a very real possibility. Take a look at the signs and symptoms of heat stroke and how you can prevent and, worst case scenario, treat it.

exas heat is no joke. With temperatures ranging from 90 to 100 degrees Fahrenheit this summer, the risk of a heat stroke rises exponentially. Although common, heat stroke should not to be taken lightly as there can be some serious consequences. According to the Mayo Clinic, heat stroke when left untreated can lead to damage in the brain, heart, kidneys and muscles. The longer treatment is withheld, the worse the damage gets — sometimes even leading to death. However, knowing what to look for and how to prevent it can help keep you and others safe.

up to 106 degrees Fahrenheit or higher in as little as 10 minutes. Knowing the warning signs of heat stroke is essential for outdoor activities as it allows you to catch it earlier and prevent serious injury. Andrew Reid is a lifeguard at Founders Memorial Park Pool in Dripping Springs, Texas. At the pool, all lifeguards are required to have a basic understanding of heat stroke and how to treat it. “Some of the first signs I usually notice are a rapid breathing rate, headache and feelings of nausea,” Reid says. These, however, are just some of the indicators for heat stroke. In fact, the CDC explains the eight most important symptoms to look out for: • An extremely high body temperature (above 103 degrees Fahrenheit) • Red, hot and dry skin (no sweating) • Rapid, strong pulse • Throbbing headache

What is Heat Stroke?

Heat stroke is the most serious heat-related illness. It occurs when the body is unable to regulate its temperature. When the weather reaches extremely high temperatures, the body’s temperature rises rapidly, the sweating mechanism fails and the body is unable to cool down. Your body temperature can reach

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can lead to dehydration. Wearing light, loose fitting clothes is also a great way to stay cool. “My best advice is to limit your exposure to the sun for long periods of time,” Reid says. “Wear a hat or something to cover up the top of your head, and drink lots of water if you’re outside for prolonged periods of time.” Whenever possible, it’s best to schedule outdoor activities for the coolest times of day — early morning and early evening are safe options.

How To Deal With It

Now that you know what heat stroke is and how to prevent it, you might be wondering what to do if someone actually gets a heat stroke. The first thing is seeking medical attention; if there is not a medical professional on sight, call 911 immediately. While waiting for medical assistance, here are some ways the CDC says you can help: • Get to a cool, shady area (in an air-conditioned space if possible). • If shady, cool spaces are not available, submerge the victim in cold water. You can use a garden hose, wet sponge, pool or bath for this. • Keep the victim hydrated. • Monitor body temperature and continue cooling efforts until the body temperature drops to 101 or 102 degrees Fahrenheit. • Do not give the victim alcoholic or caffeinated beverages. The most important thing is to continue monitoring the person with heat stroke. If you notice their condition worsening, don’t wait for help to come and take them directly to a hospital right away.

• Dizziness • Nausea • Confusion • Unconsciousness If you notice any of these symptoms in you or anyone else around you, seek medical assistance immediately.

Preventing Heat Stroke

Although outdoor activities are fun, especially with the end of summer coming up, it might be a better idea to skip it altogether. For example, if the heat index is extremely high as it can be in Texas, staying inside might be the safest bet. However, if the outdoor adventure is just too exciting to pass up, there are some strategies to help prevent heat stroke. The easiest way to ward off heat stroke is by drinking lots of fluids — and not alcoholic or caffeinated ones. The recommended daily intake of water is about two liters, but if in extremely hot temperatures, it may be necessary to drink even more. Aside from drinking water, include some electrolytes to prevent salt-depletion. One of the things that causes heat stroke is an inability to sweat due to low levels of sodium. Drinking Gatorade or another electrolyteboosting drink is an essential part of preventing heat stroke. Sometimes it’s easy to skip out on sunscreen, but it is actually an important part of preventing heat stroke. Sunburns can affect the body’s ability to cool down and

Final Tips

Heat stroke is a serious condition, but it can be prevented. Austin has so many great outdoor activities, and you shouldn’t let the risk of heat stroke stop you from partaking in them. Just keep in mind the importance of hydration and staying cool. Instead of going for a hike or bike ride, maybe opt for swimming, paddle boarding or lounging in the creek. Water activities allow you to enjoy the outdoors while staying cool. If you are under the age of four, over the age of 65 or overweight, you are more at risk for heat-related illnesses. If you fall into one of these categories, it’s even more important to take precautions. With the summer coming to an end, don’t let heat stroke get you down. Grab your water bottle, sunscreen and hat and go enjoy the great outdoors! afm

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s e p o H h g i dH l and a e h o t klines O R M O N I C A H A N D c a l s g e u s i n k i n d s. A U T H r a s d n e frie of all e s r e h i t t i w n Ho mmu o c r e w e mp o

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With low-hanging clouds and a summer shower looming overhead, the day’s group calmly works to secure the highline from both ends. Today, it’s a casual gathering of friends and new faces, all people who love the challenge and comradery of taking on new heights – literally. But recently, three of them – Becca Phipps, Taylan Erwin and Emma Zigarovich – have taken slacklining outside the comfort of friends and into the world of activism and empowerment. They call themselves Meraki Slack, and though their organization is new, it’s already making a difference.

The way most slacklining happens in Austin is casual — with a few friends and word of mouth of a rig going up. On one Facebook page, Austin Slackliners Association, there are all sorts of posts for planning and showcasing the latest slackline meetups around town. Over the course of the pandemic, when Austinites were looking for new ways to experience the safety of the outdoors, that Facebook group and others like it grew rapidly. “It makes sense that it grew so much during the lockdown, really,” Zigarovich says. “It’s a fun way to spend time outside while still being active.”

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But even now after the surge in popularity, the sport still tends to be white male-dominated. Erwin explains that while the community is very welcoming and supportive, it can still be intimidating to newcomers — especially women or marginalized groups. “That plus, rigging isn’t something many people take the time to learn how to do,” Erwin explains. “It’s expensive to get the equipment and takes a lot of time to really get it down for safety. So, lots of people would have to rely on someone else setting up a rig for them to use.” All three of the co-founders started slacklining

within the last five years and met at various meetups with introductions through friends-of-friends. But it was this common desire to become independent in the sport through learning how to properly rig that made the three gravitate toward one another. As they began learning together, it didn’t take long before deep friendships were solidified. Once the three had learned how to rig and started taking slackline-focused trips together, they got to thinking about the ways the sport could be beneficial to a wider range of people. “We were on the way back from a trip when

we started talking more about the idea of Meraki Slack,” Phipps explains. “The idea of making it more accessible, making the lessons it teaches you more accessible — that was the main idea.” The life lessons and impact from slacklining isn’t just how to walk on tightrope either. Throughout their time within the sport, each of them gained a huge part of themselves. Whether it be creating control, finding self-awareness and confidence or trusting in what the body is capable of, the act of finding balance on a slackline was a welcomed mental and physical challenge.

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Want to get in touch with Meraki Slack? Email them at merakislack@gmail.com

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Zigarovich explains that the name they chose for themselves, “Meraki,” means to put something of yourself into doing what you love. “To do it with all your effort and enthusiasm,” she says. “We all are passionate about this sport, and it has had such a positive impact on our lives that we wanted to share it with others.” Soon after that initial idea for the organization, an opportunity serendipitously fell into their lap to do just that. In October of 2020, a clinical director at Omega Recovery reached out to Phipps after attending a slacklining meet-up and wanted to know if she could

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help teach a class of individuals in their recovery program. “We got it set up to where, three to four times a month, we take a group out to a park or outdoor area and set up a slackline and walk them through it all,” Phipps says. Each of the three has taught classes for the Omega Recovery groups, sometimes together and sometimes trading off. Though the groups vary in what stage of recovery the participants are in, each group is a diverse set of bodies, ages and experience levels. No matter what everyone has been through or what they look like,

Erwin recalls one example in particular. It was during a regular Omega Recovery session, and one participant was obviously a little unsure of the whole thing. The woman was sitting back and watching the others try it instead of joining in. But once the participant finally decided to give it a try, she was all smiles and laughs as the line shook underneath them. “After she was done, one of the therapists came up to her and said, ‘Wow, that’s the most I’ve seen you smile in weeks!’” Erwin says. “It felt really good being a part of that experience.” Those little moments of growth, seeing an individual conquer even a small fear or self-doubt, is a big part of why the three do what they do. Now, Meraki Slack has been reaching out to other organizations and nonprofits to expand its reach to all different kinds of communities and people. They’ve since worked with Outdoor Afro and have more organizations in the queue. “There are so many groups we want to work with because the benefits are universal and it shouldn’t just be for one type of person or group,” Phipps says. “Slacklining can be so healing; it’s healed and strengthened each of us. We want to share that with anyone we can.” Going along with the idea of expanding its outreach to become more inclusive, Meraki Slack is making a national debut of sorts as two of the members move outside of Texas. First, Zigarovich is headed to Colorado, where she plans on making the most out of the slacklining community already there as she creates a new chapter of sorts and begins reaching out to nonprofits in the area. Then, Erwin is taking Meraki on the road once she finishes building out her van. Erwin says she’s excited for what’s to come for Meraki Slack and the opportunities that might arise in her travels. “I hope it can be a way to impact the places I travel to instead of just passing by.” afm

Erwin says they are able to get up and try something on the slackline. “Despite being nervous or maybe never having even heard of slacklining before, they were so excited and determined to give it their all. That definitely felt familiar to me,” Erwin says. “It really solidified my belief that anyone can be a slackliner.” This plays into the mission of Meraki Slack, showing that each person, no matter the limitations, can become a slackliner and reap the benefits of conquering this new challenge. These benefits, the three say, can be seen peeking out after just one session.

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MAKING THE OUT DOORS FOR ALL Learn how Black Women Who Kayak + is breaking down barriers in the outdoor fitness industry. AU T H O R JAC Q U E L I N E K N OX

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It’s a calm day on the lake and the water looks like glass all around her. There are people paddle boarding, kayaking and enjoying the water — but something is off. “Why am I the only one out here?” thought Tanya Walker, a Black native Austinite, while she was kayaking in 2018. “Why is it so rare that I would see somebody of color out kayaking, paddle boarding or doing much of anything on the water?” Walker has always had a love for the outdoors and even grew up riding her bike around the neighborhood

every day. In the summer of 1995, her senior year of high school, Walker went to a camp where she was exposed to kayaking for the first time. “I became addicted to it,” Walker jokes. Ever since then, Walker has been eager to try any and every outdoor activity she can, finding special joy in the challenge of a new skill mixed with the open air. But even so, kayaking still has a special place in her heart, especially in Austin. It’s also the activity that got her thinking about outreach.

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“I would always go kayaking and do some of the extreme sports that I typically didn’t see anybody else of color doing,” Walker says. “But kayaking was the one that just set off a light bulb.” Encouraged by her fiancé at the time, Walker created the Facebook group Black Women Who Kayak. Through this group, she wanted to host kayaking events and see who might come out and paddle with her. In the beginning, there was only one woman, Twanda DeBorde, who would always attend. Since the group itself was still just a hobby for Walker, she was even thinking about closing it down due to a lack of community interest. She would have, too, but DeBorde gave her the encouragement she needed to keep going. So, Walker kept on inviting people — and slowly more and more started coming to her events. “The ladies who would come were always just so excited and so enthusiastic about connecting with other women of color and also being able to do something with people who look like them,” Walker explains. “It was at that point that I realized that this could be more than just a hobby.” Walker started looking at this group with the bigger picture in mind — thinking about all of the outdoor activities she didn’t typically see people of color

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participating in. That’s when the “+” was added to the name, and Black Women Who Kayak + expanded the mission and dream. First up was Whirlpool Cave. At the time, Walker still wasn’t sure that anyone would show up since it was the first event that wasn’t kayaking, but everyone who signed up came. The event even became a favorite among members, including Kim Fields who joined BWWK+ about two years ago. Fields recalls how amazing it felt to get geared up with the helmets and lights. “We all know there’s caves and caverns, but to actually crawl and explore and see the life — or lack of life — that was down there,” Fields says, “it was really neat, and it was a test to myself to push myself to do something like that.” Fields loves that BWWK+ has given her not only the opportunity to experience new things, but it’s also given her a tribe of people to explore with. That tribe, she says, makes the intimidating aspects of taking on new challenges much easier to manage. “We’re not all pros. We don’t know it all and, for a lot of us, this will be our first time as well,” Fields says. “So why not share this experience with both the amateurs and the pros?” After how well the cave exploring event went, the

door was now wide open for more events to come. Walker even began partnering with other businesses as an extension of the BWWK+ mission to not only empower Black women but to educate others. Walker also wanted to emphasize that the group is open and accessible for everyone to join. As long as you believe in their mission, they are ready to welcome you in. “It’s breaking down those barriers that we have had for so long,” Walker says, “that there are only one-race sports or one-race activities.” Now, the group has participated in all sorts of activities including swimming lessons, horseback riding, fishing, rock climbing, stand-up paddle boarding, rowing, cycling, sailing lessons and hiking. Walker has even organized a wake surfing event for the group, which quickly became another favorite. That wake surfing event was also open to family, and member Rebecca Trulove, who joined BWWK+ in 2018, was able to bring her niece. She says that the additional perk of sharing the event with a younger family member made the event that much sweeter. “That allowed me to share that experience with the next generation,” Trulove says. “I think that’s super important, to share that same philosophy that Black people — especially women — do get out. We do explore the outdoors, and we are in places that you might not see us all the time, but we want it to be as normal as any other ethnic group.” Trulove, who is originally from the United Kingdom and first moved to Austin in 2018, also says that the group has allowed her to feel more comfortable here in Austin. “Austin is now my home,” Trulove says. “Having a group like BWWK+ Black Women Who Kayak + is always made this feel like, okay, I’m open to new members and businesses to meant to be here now because I have my tribe.” partner with. To learn more about the group, Similar to Trulove and Fields, visit their website (blackwomenwhokayak. many members of the group feel they have found a tribe of com), Facebook page (facebook.com/ support that allows them to blackwomenwhokayak) or Instagram state, there’s another community take on challenges they couldn’t there of people that share similar have before. Walker even explains (instagram.com/blackwomenwhokayak). interests,” Trulove says. “And for that many of her events actually me, I think that’s incredible.” start out as requests from members This group has already touched so of the group. many lives and allowed so many women to “Half of the things that I’ve set up for the experience things they never thought they would events come from ladies who have asked, ‘Have we have the opportunity to try. Walker is excited to see done this yet?’” Walker says. “And it’s something that what the future of the group holds and is excited for they’ve always wanted to do, but they didn’t have either new members to come kayak and explore. the resources to do it or they didn’t want to do it alone.” “When I see our group grow, I just see opportunity In addition to the Austin chapter, there are also new that’s going to be passed down from the mom who’s chapters in Houston and Kentucky. The idea behind feeling confident to her kids,” Walker says. “I want [the these chapters is not only to grow the mission but to members of my group] to experience every single thing create an extension of that tribe. that is out there. Nothing is left out of reach.” afm “So, if you happen to be in another city or another

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WELLNESS AUTHOR

Aja Webber

DIVING INTO VITAMIN D n In this article, we’ll take a look at what vitamin D is and how it really works to help the body.

itamin D is an essential ingredient needed for our bodies to function properly. You probably already know that you can get it from the sun, citrus fruits and supplements, but what does vitamin D actually do within our bodies? Sure, it can help support the immune system when you’re sick, but there are plenty of other benefits of this vitamin for the body.

What is Vitamin D?

Calciferol — more commonly known as vitamin D — is a fatsoluble prohormone that can be found in certain foods and is available as a dietary supplement. Another source of vitamin D is the

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infamous sun. When ultraviolet rays from sunlight make contact with skin, it triggers a reaction called vitamin D synthesis which allows your body to absorb vitamin D from the sun. Despite its name, vitamin D is not actually a vitamin. Shocking, right? Vitamins are not naturally produced by the body, but must be absorbed through supplementation. Vitamin D, however, is naturally occurring in the body, and therefore it is known as a prohormone which is the precursor of a hormone. While vitamin D is naturally occurring, some can suffer from a vitamin D deficiency for a variety of reasons. Here we will dive into the many factors that can contribute to vitamin D deficiency.

Vitamin D Deficiency

There are six main factors that can increase your risk of developing a vitamin D deficiency. 1. Diet 2. Exposure to sunlight 3. Skin tone 4. Kidney function 5. Digestive tract problems 6. Obesity Natural sources of vitamin D typically come from animal products such as eggs, fish, milk and liver. Therefore, someone on a strictly vegan diet may be more susceptible to vitamin D deficiency. Spending time outside in the sunlight is a great way to prevent a vitamin D deficiency, because your body is able to produce

more vitamin D when your skin is exposed to sunlight via vitamin D synthesis. If you have darker skin, you may be less likely to get sufficient amounts of vitamin D from sunlight due to higher amounts of melanin. Poor kidney function may also affect your body’s ability to convert vitamin D into its active form. The same goes for digestion issues — Crohn’s disease, cystic fibrosis and celiac disease can all negatively impact your intestines’ ability to absorb vitamin D from the food you eat. Studies have shown that having a body mass index greater than 30 is associated with lower vitamin D levels. Vitamin D is a fat soluble prohormone, so an excess of fat

cells in the body keeps vitamin D isolated, preventing it from being released. Therefore obesity often makes it necessary to take larger doses of vitamin D supplements in order to reach and maintain healthy levels. Jesse O’Brien studies fitness as it relates to nutrition and is the owner and head coach of Central Athlete, a gym and training center in Austin. O’Brien points out that there tends to be a link between obesity and vitamin D deficiency. “Sun exposure actually triggers the release of nitric oxide which slows weight gain and repairs people’s metabolism,” O’Brien says. “There’s actually evidence that suggests 20 minutes of sunlight a day can improve your body mass index.”

Why is it Important?

Vitamin D is one of the many elements we need to keep our bodies happy and healthy. The three main functions of vitamin D are keeping our bones strong, helping the body to absorb calcium and working with parathyroid glands to maintain healthy levels of calcium. Emily Van Eck is a registered dietitian and intuitive eating counselor in Austin. She explains the many ways that vitamin D works to help the body function properly. “In your intestines, vitamin D can help increase calcium absorption from your natural diet,” says Van Eck. “Vitamin D also helps move calcium from the

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n WELLNESS

SPENDING TIME OUTSIDE IN THE SUNLIGHT IS A GREAT WAY TO PREVENT A VITAMIN D DEFICIENCY, BECAUSE YOUR BODY IS ABLE TO PRODUCE MORE VITAMIN D WHEN YOUR SKIN IS EXPOSED TO SUNLIGHT VIA VITAMIN D SYNTHESIS.”

bone into the blood in order to maintain the right concentration. And in the kidney, it helps absorb calcium from the blood. So there is a lot that goes into how vitamin D affects the body.” Disorders, such as rickets, which causes weak and soft bones in children, can be caused by a lack of vitamin D in the body. Humans need vitamin D so that calcium and phosphorus can be used to build bones. In adults, having soft bones is a condition called osteomalacia. Weak bones can lead to osteoporosis which is the loss of bone density and can eventually lead to fractures. Van Eck says that there are also many other roles that vitamin D plays in the body that many people may not know about. “It can help with preventing cancer cell growth, strengthening the immune system, skin health (especially in those with psoriasis), insulin function, keeping muscles working well, regulating blood pressure and preventing heart

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disease,” Van Eck explains. “It can also help people with autoimmune diseases, because often these people aren’t getting enough vitamin D.” Aside from the physical benefits of regular vitamin D supplementation, there are also mental benefits. A study was conducted by the National Center for Biotechnology Information (NCBI) assessing the link between vitamin D and mental health. They found that people with a vitamin D deficiency are more likely to experience depression and seasonal affective disorder. Exposing yourself to just 10 minutes of sunlight a day — especially in the winter — can be a great way to combat the winter blues. O’Brien explains that a lack of natural light and over-exposure to blue light can impair your body’s circadian rhythms and cause sleep deprivation. Lack of adequate sleep is one of the many factors that can boost symptoms of depression and anxiety as well as inhibit fitness gains. “Believe it or not, you shouldn’t wear sunglasses when you’re outside,” O’Brien says. “You actually want the sunlight to hit your retina, because that’s going to signal to your body the time of day, which will help with sleep. So next time you go out, ditch the sunglasses — just don’t look directly at the sun.”

How Much Should Someone Take?

The amount of vitamin D you should take daily depends on a variety of factors such as age, weight and daily exposure to sunlight. According to the Institute of Medicine (IOM) committee, infants between the ages of 6 to 12 months should have at least 400

IU but no more than 1,500 IU per day. Children one to eight years of age should be between 600 IU and 3,000 IU, while people over the age of nine should be absorbing between 600 and 4,000 IU per day. It is important to stay within the recommended daily intake as vitamin D toxicity (hypervitaminosis D) can occur. Although rare, this is a potentially serious condition that occurs when you have excessive amounts of vitamin D in your body. Your body naturally regulates vitamin D from food and sunlight, so this toxicity is typically caused by too much supplementation. One of the main dangers of vitamin D toxicity is a buildup of calcium in your blood (hypercalcemia). “Some symptoms to look out for with vitamin D toxicity are calcification of the kidneys, liver, heart, lungs and blood vessels and possibly symptoms of too much phosphorus in the body, like high blood pressure, nausea and kidney dysfunction,” says Van Eck. If you are exposed to little or no sunlight or you are overweight, talk to your doctor about taking higher doses of vitamin D.

The Takeaway

Although vitamin D is naturally occurring in the body, it is easy to slip into the danger zone. Whether it be too much or too little, having an imbalance of vitamin D can lead to serious physical and mental health issues. The simplest thing you can do to be sure that you are getting an adequate amount of vitamin D is to get out and enjoy the sunshine and supplement in the winter months if needed. Be sure to include foods in your diet with naturally occurring vitamin D, and enjoy these last few weeks of summer outdoors. afm

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WE WANT TO HEAR FROM YOU! AFM is in search of regular expert contributors for our monthly issue. If interested, please contact editorial@austinfitmagazine.com to further collaborate.

WELLNESS AUTHOR

Jessica Tranchina, PT, DPT

BREATHING TECHNIQUES FOR THE MIND n Can breathing techniques be good for your mind and overall health?

he market is flooded with books and classes claiming “breathwork” can help with mental health, anxiety and even pain. But are experts convinced? Breathwork practitioners report surges in interest, YouTube and Instagram stories are teeming with breathing courses and publishers clearly agree it’s a topic worth exploring. Books called “Breathe Well, The Power of Breathwork,” ”The Breathing Book,” “Breathing for Warriors,” “Breath: The New Science of a Lost Art” by James Nestor, “Exhale” by Richie

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Bostock, AKA The Breath Guy, and “The Wim Hof Method” by Wim Hof have all even been published recently. This surge in interest in breathing is confusing to some. Sure, a bit of deep breathing at the end of a yoga class feels good, and many of us use simple breathing exercises to help us relax, but most of us manage our 23,000 or so breaths per day without pause for thought, never mind instruction. So, are advocates right that breathwork has a long list of physical and mental health benefits?

Well, for starters, there is good-quality evidence to support the use of breathing exercises for asthma. A randomized controlled trial published in 2018 found that quality of life ratings were higher in UK asthma patients who underwent training in deep, slow, nasal and diaphragm breathing. Guidelines used by doctors in the UK state that breathing exercises can help reduce asthma symptoms.

Reducing Pain and Anxiety

Many of those who turn to breathing exercises do so to deal

with stress or anxiety. The NHS website suggests these can be alleviated through short sessions of deep belly breathing. One study found that anxiety levels dropped in a group of medical students who underwent a six-week course of pranayama breathing exercises, while no change was seen in a control group. The pranayama group also saw increases in their heart rate variability (HRV). When we breathe in, our heart beats momentarily faster to speed the flow of oxygen around the body. When we breathe out, our heart slows down. HRV is the difference between these two rates, and higher HRV is seen as a marker of the body’s resilience and flexibility in response to outside stimuli. A study published in 2017 found that a group of 20 Beijing-based IT workers had lower levels of the stress hormone cortisol in their saliva after undergoing eight weeks of deep, diaphragm breathing sessions – a change not seen in a control group. Italian researchers who reviewed 15 previous studies found slowing breathing promoted short-term increases in HRV, increased comfort and relaxation and reduced anxiety. Scientists don’t know exactly how slow, deep breathing promotes relaxation. However, many believe its ability to increase HRV is a key factor. HRV is controlled by the autonomic nervous system, which regulates subconscious bodily processes including breathing rate and blood pressure. It is subdivided into the sympathetic nervous system, which triggers “fight or flight” responses such as increased heart rate and blood pressure, and the parasympathetic nervous system, which triggers “rest and digest” responses. Parasympathetic responses

are controlled by the vagus nerve that sends signals back and forth between the brain and different parts of the body. The higher a person’s HRV, the greater the strength of their vagal response to stimuli, and the quicker their bodies can activate parasympathetic responses to stress. When psychologist Roderik Gerritsen of Leiden University in the Netherlands reviewed physical and mental health benefits associated with contemplative activities, he concluded that their common focus on breathing reduced stress by increasing parasympathetic nervous system activity. Gerritsen has explained before saying, “By slowing the breathing down, your heart rate goes down, you stimulate your vagus nerve and you’re telling your body it doesn’t have to respond to any immediate threats.”

pressure in cardiovascular disease patients. There are many animal and short-term laboratory human studies that show breathing slowly and deeply triggers changes in the body linked to healthy outcomes. Italian physician Luciano Bernardi has shown that breath-control training helped chronic heart failure patients to significantly reduce their breathing rate as well as increase the amount of time they could exercise. Bernardi reported saying, “A month after the study, the benefits were still present, and we found that most had continued the practice. Like any other training, if you continue to do it, you maintain the benefits, and if you stop, after a while, you lose them.” Here are just a few of dozens of breathing techniques and some of my own personal favorites:

Managing Pain

Also known as four-square breathing, box breathing is very simple to learn and practice. It goes like this: 1 Exhale to a count of four. 2 Hold your lungs empty for a four count. 3 Inhale to a count of four. 4 Hold air in your lungs for a four count.

Breathing routines are also used to manage pain. A study involving 48 healthy volunteers published in January found that deep breathing reduces pain caused by heat, especially at rates of about six breaths per minute. Other research linked breathing exercises to reduced heart rates and blood

Box Breathing

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n WELLNESS Wim Hof Method

5 Exhale and begin the pattern anew. Personally, I do at least four rounds to achieve complete decompression and relaxation.

4-7-8 Breathing

The 4-7-8 breathing exercise, also called the relaxing breath, acts as a natural tranquilizer for the nervous system. At first, it’s best to perform the exercise seated with your back straight. Once you become more familiar with the breathing exercise, however, you can perform it while lying in bed: 1. Place and keep the tip of your tongue against the ridge of tissue behind your upper front teeth for the duration of the exercise. 2. Completely exhale through your mouth, making a whoosh sound. 3. Close your mouth and inhale quietly through your nose to a mental count of four. 4. Hold your breath for a count of seven. 5. Exhale completely through your mouth, making a whoosh sound to a count of eight.

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Lion’s Breath

Lion’s breath, or simhasana in Sanskrit, is another helpful deep breathing practice during which you stick out your tongue and roar like a lion. It can help relax the muscles in your face and jaw, alleviate stress and improve cardiovascular functions. The exercise is best performed in a comfortable, seated position, leaning forward slightly with your hands on your knees or the floor. 1. Spread your fingers as wide as possible. 2. Inhale through your nose. 3. Open your mouth wide, stick out your tongue and stretch it down toward your chin. 4. Exhale forcefully, carrying the breath across the root of your tongue. 5. While exhaling, make a “ha” sound that comes from deep within your abdomen. 6. Breathe normally for a few moments. 7. Repeat the lion’s breath up to seven times.

Cycles of controlled hyperventilation, extended exhalations and breath-holding, combined with exposure to cold and meditation, are designed to trigger positive immune system changes. I recommend this breathing technique to be performed with a trained professional. To make deep breathing work for you, it’s essential to listen to your body and be mindful of how anxiety is impacting your everyday life. If after practicing deep breathing you still feel severe anxiety, consider consulting a mental health professional or medical doctor for assessment and recommendations for treatment. If you have a lung condition like COPD or asthma, or you’re experiencing pain or difficulty breathing, speak with your healthcare provider before trying any type of breathing exercise. afm Jessica Tranchina, PT, DPT, is a co-founder of Generator Athlete Lab and has been an athlete her whole life. As the creator of the Generator Method, Tranchina works to help guide others to better performance and recovery. She is passionate about bringing the active community of Austin together from all fitness levels and athletic backgrounds. NASM-CPT, A.R.T Certified Provider, CKTP.

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WELLNESS AUTHOR

Jing Fan, Ph.D., M.D. (China), LAc

HERBAL HORMONE HELP n How Chinese herbal medicine can support women’s hormones.

ndocrine disorders are very common issues for women, which are often closely related to stress, diet, work and rest. It is believed that hyperinsulinemia is related to increased androgen levels, as well as obesity and type 2 diabetes. In turn, obesity can increase insulin levels, which results in the exacerbation of polycystic ovary syndrome (PCOS). Several other causes can manipulate the endocrine system in a way to create problems with female reproduction including obesity, thyroid disorders, adrenal hyperplasia and tumors in the pituitary gland. It can cause acne, irregular menstruation, insomnia, emotional instability, infertility, etc. According to traditional Chinese medicine (TCM), endocrine disorders are mainly manifestations of yin deficiency (caused by stagnation of qi and blood, which blocks the body’s channels). This issue is very common in women. Therefore, for its treatment, we must start with regulating human hormones to make the body’s blood

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flow unblocked, thereby promoting blood circulation throughout the body. According to the principles of syndrome pattern differentiation and treatment in traditional Chinese medicine, for patients with the heat excess pattern, we should use treatment for nourishing yin. For patients with the deficiency pattern, we should pay attention to the treatment of tonifying blood and qi and supporting the kidney. The traditional Chinese herbal medicines that regulate the endocrine system include Bai Shao, He Huan Pi, Chai Hu, Yu Jin, Suan Zao Ren and Dan Shen. We will introduce them in detail below:

1. Bai Shao (Paeonia lactiflora Alba Radix)

Bai Shao is a good herb for women. It can not only nourish yin and blood but also regulate menstruation and relieve pain. It also has a certain protective effect on the liver. It can help ease chest tightness, abdominal pain, night sweats and hot flashes caused by endocrine disorders. It also can improve women’s irregular menstruation, dysmenorrhea and metrorrhagia. However, it is not suitable for patients with gallstones.

2. He Huan Pi (Albizia julibrissin Cortex)

He Huan Pi can not only soothe the liver qi but also detoxify and invigorate blood. It has a good effect on activating blood, dredging the collaterals, improving depression and reducing swelling and toxins according to TCM. It is good for restlessness, insomnia, depression and internal and external injuries. So, it is effective for liver qi stagnation-induced endocrine disorders. When using it, you can take 10-15 grams of decoction orally, or take an appropriate amount of powders for topical use.

3. Chai Hu (Bupleurum Chinense Radix)

The main function of Chai Hu is to soothe the liver Qi, so it can play a very targeted treatment effect on endocrine problems caused by liver qi stagnation. For women with irregular menstruation, Chuan Xiong (Ligusticum chuanxiong Rhizoma), Bai Shao and Xiang Fu (Cyperus rotundus Rhizoma) are often used in combination. These herbs have a good effect on blood circulation and menstrual relief. For breast tenderness and loss of appetite caused by liver qi stagnation, Bai Shao and Bai Zhu (Atractylodes macrocephala Rhizoma) are often used in combination.

4. Yu Jin (Curcuma aromatica Rhizoma)

Yu Jin is a commonly used herb in Chinese herbal medicine, especially for diseases caused by qi stagnation. For endocrine disorders, it can soothe the liver qi, promote blood circulation, dispel blood stasis and dredge the collaterals, according to TCM. So, problems like irregular menstruation and dysmenorrhea

can be treated with this herb. In the case of liver qi stagnation, it can be combined with Chai Hu and Xiang Fu. In the case of liver heat, it can be combined with herbs such as Zhi Zi (Gardenia jasminoides Fructus) and Chuan Xiong.

5. Suan Zao Ren (Ziziphus spinosa Semen)

The main function of Suan Zao Ren should be sedation. Many Chinese patent herbal medicines for insomnia and restlessness contain the ingredients of Suan Zao Ren. It goes to the channels of the liver, gallbladder and heart, so it has a good, soothing effect on symptoms such as upset, insomnia, heart palpitations, night sweats and so on. The taste of this herb is somewhat sour, so it can also restrain the yang in the liver and clear the liver fire. It is generally used with herbs such as Bai Shao and Mai Dong.

6. Dan Shen (Salvia miltiorrhiza Radix)

Dan Shen is a commonly used traditional Chinese herbal medicine, too. It is generally used together with Chuan Xiong and Dang Gui (Angelica sinensis Radicis). It has a good effect on promoting blood circulation, promoting qi, dispelling blood stasis, regulating menstruation and relieving pain. Therefore, it works especially for women’s endocrine problems, such as dysmenorrhea, dark blood clot, irregular menstruation, etc. According to the TCM records, Dan Shen can dissipate blood stasis and generate new blood. It is a very good Chinese herbal medicine for regulating the endocrine system for women. Many Chinese herbal medicines can regulate the endocrine system, not limited to those listed above. However, herbal medicines also

have some limitations — it cannot cover all issues. Therefore, we should always pay attention to lifestyle adjustment and proper exercise, which can also help maintain an optimistic mood, which is conducive to endocrine health. In addition, TCM treatment of endocrine disorders pays great attention to mediating emotions. From the perspective of traditional Chinese medicine, qing zhi (emotions) also have a great impact on the endocrine system. The so-called qing zhi actually refers to the mental and psychological state of people. The great Chinese classic text, Huangdi Neijing, repeatedly discusses the damage to human organs caused by bad mental and psychological state, saying that “anger hurts the liver,” “happy hurts the heart,” “worry hurts the spleen,” “sorrows hurt the lungs,” and “fear hurts the kidneys.” Emotions will directly affect the secretion of hormones such as estrogen and progesterone. So, it is necessary to actively regulate emotions and maintain a stable mood to improve the skin condition before and after the menstrual periods. afm Dr. Fan received his Bachelor of Medicine, (M.D. China), Master of Clinical Medicine, and Ph.D. in orthopedics of Chinese medicine at the Nanjing University of Chinese Medicine in Nanjing, China. He has been a faculty member and practicing acupuncturist at the AOMA Graduate School of Integrative Medicine since 2016. Dr. Jing Fan’s clinical specialty is in the area of pain management from a systematiccomplexity point of view in traditional Chinese medicine. He also has abundant experience in treating patients with neuro-musculoskeletal, digestive, respiratory, endocrine and gynecological diseases. For more information about acupuncture and AOMA, visit www.aoma.edu.

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WELLNESS AUTHOR

Cindy Present

AN ODE TO THE SOUNDS OF NATURE n AFM’s Cindy Present takes a dive

into how the mere sound of the outside world can do wonders for the body and mind.

ying horizontally in my chair, I hear the amazing whisper of the trees. I can sense them towering above me, grounded in strength and branching in protection. I imagine the view of sunlight streaming through every leaf and limb — light, bright and then diminishing to a translucent stream. In the distance, the soothing sound of water centers my mind. With a bubbling, gentle flow, the water moves tenderly through its passage. The ripple effects of its tranquil movement soothe my soul. I visualize its bluegreen essence, its steady movement with no boundaries other than shorelines embracing the course. The chirp of a bird catches my attention, bringing me to the present. Then, I realize an opposite chirp — two birds now harmonizing in communication, one repeating the other. The birds’ chatter, the babbling of the stream, the stir of the breeze — a natural symphony that keeps my mind mesmerized, treasuring the natural distraction and drawing to this very moment in time. Suddenly, I feel a tap on my shoulder and remove my left earbud.

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“Hey, whatcha doing? Can I turn on the TV?” My husband saunters through the living room wanting to surf the sports channels. I’m in his favorite brown chair by the window, where the light gently filters in. I take a moment to check in with my right earbud, still hearing the birds, water and breeze, but now half the volume and much less vibrant. The startling finger tap brought me back from my virtual time in nature, but even though it was just less than 10 minutes, I already felt more relaxed, less stressed and better connected than when I had closed my eyes to escape. As an athlete who has spent a lifetime gaining all I can from physically indulging in nature, through my father’s eyes I’ve also learned that nature is a multisensory relationship, one that can be just as powerful when heard as when seen or touched. My dad suffers from macular degeneration; I’d dare to say he probably has lost approximately 95% of his vision. Now almost 93, he and my mom still live in the same home I grew up in on Lake Austin. My dad can be found on his dock each day, swinging in his hammock, right about sundown. Not too long ago, I interrupted my dad’s quiet time. “What’s up, Dad?” I asked as I strolled out on the dock. “It sure is beautiful, isn’t it?” he responded. I glanced at him to see if something had changed, and it hadn’t. His sightless eyes were looking beyond what they couldn’t see, relying on his mind to provide the memory of all he knew. I looked up. He was right. The preserve across the lake was as gorgeous as it has been for the past 65 years that he’s lived there. The water, although not quite as clear as it was when he moved in, was still as inspiring and reflective as always. “Yes, Dad, it is beautiful,” I said fondly, knowing he wasn’t seeing what I saw, but his brain was still reflecting on the beauty he knew was there — his mind not forgetting the gorgeous green preserved land across from him and the tranquil, green waters that separated him from it. Science tells us the beauty of nature can still have the same powerful, cognitive effects when we hear it, remember it and sense it. Dopamine releases, cortisol decreases, blood pressure and heart rate also drop — the fundamental wellness aspects we could all use a positive dose of in this day and age. Sensing Nature was an amazing two-year study of visually-impaired individuals that documented those same cognitive effects from nature with sight eliminated from the sensory experience. So, just like my dad, they were as fully immersed in the experiences as anyone else.

We don’t have to actually “go to” the outdoors; we can bring it to us in different senses, just like my earbuds. Not having time to trail run, paddle or hit the lake, just 10 minutes virtually immersing in its natural audio power can have an amazing effect on my mind, body and spirit. Having physical or visual contact with the outdoors is not always possible. I’m fortunate that I share the same gorgeous location with my parents, a natural green backdrop of land that grades into the shoreline of Lake Austin. I know that landscape with my eyes closed, just like my father. Having that beautiful image of nature stamped in my mind, I can take it with me anywhere in the world, any time of the day. When I need to calm myself, I can close my eyes, breathe deep and move into the same relaxed state as if sitting in my yard. In an interview with HealthDay News, Dr. Rachel Buxton, a research associate and conservation biologist at Carleton University’s Department of Biology, explained the significance well: “From an evolutionary perspective, humans are hardwired to attend to signals of danger and security. And an environment that is filled with natural sounds feels safe and allows us to let our guard down.” So it makes sense that providing those natural sounds intentionally to our day can play a strong role in stress management, improved health and even longevity. Similarly, technology can bring the benefits of being outdoors to the indoors. If going outside is out of reach, having my own virtual experience or listening to nature can be just as powerful after an exhausting, stressful day. I know my dad will not ever see the hills and lake that surround him with the same clarity that he once did. But the fact that every day he intentionally follows the call of the great outdoors to go sit in nature, breathe in its aroma, hear its melody and sense the beauty around him inspires me daily. At almost 93, we can all learn something from him. afm Cindy is a native Austinite with a lifelong pursuit of providing experiences to individuals that positively affect mind, body and spiritual fitness. She is director of fitness and water sports at Lake Austin Spa Resort, co-Founder of Operation Get Out and Get Out Girl, and an ambassador of Blue Mind Life. Cindy has a full resume of podium results in Ironman full and half distances, Xterra, marathons, paddle boarding, waterskiing and adventure racing.

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FITNESS AUTHOR

Stephanie Thomas

REPLENISH YOUR ELECTROLYTES n Six natural foods (and two drinks!) that will ensure you’re getting the electrolytes you need.

veryone knows that when you work up a sweat, you have to drink water to rehydrate your body. What you may not know, however, is that you also need to replenish lost electrolytes. Electrolytes are minerals like sodium, potassium, calcium, magnesium and chloride that conduct an electrical charge when mixed with water. Your heart, brain and muscles need those sparks of electricity to function — literally. They are vital to a variety of bodily functions including nerve and muscle function, pH balance, energy production, blood pressure

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regulation and hydration. Electrolytes aren’t just important for athletes either. Everyone loses electrolytes through urine and sweat every day, so you need a steady supply to replenish them. While sports drinks like Gatorade are wellknown for providing plentiful electrolytes, they’re also full of sugar and are not typically the healthiest of choices. Thankfully, the following natural, nutritious and delicious foods (and drink options) can provide the minerals your body needs — without the added sugar.

1. Bananas

Bananas are not only a great grab-and-go snack, but they’re also hydrating, easily digestible and chock-full of replenishing electrolytes like potassium. There’s even research to show that eating bananas before or after a big workout can help keep you energized and fueled.

2. Nuts and Seeds

Snack on a small handful of nuts and seeds like almonds, peanuts, cashews and sunflower seeds for a good dose of magnesium and phosphorus. As a bonus, you’ll be getting some protein to feed your muscles and boost your energy.

3. Coconut Water

If you’re looking for a quick, delicious energy and electrolyte boost during or after a workout, reach for coconut water. Also known as “nature’s Gatorade,” this sweet beverage contains five key electrolytes: sodium, potassium, calcium, magnesium and phosphorus.

4. Watermelon

Watermelon lovers rejoice! This summer staple contains natural sugars, potassium, magnesium, water and small amounts of calcium and phosphorus, making it the perfect pre- and/or post-workout snack. You could even sprinkle a little natural sea salt to get in some sodium before a workout.

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n FITNESS

5. Avocado

As if you needed another reason to love avocados, this creamy fruit is packed with potassium and magnesium, two vital minerals and electrolytes that athletes often deplete due to stress on the body. If you’ve been craving avocado toast, go make yourself a piece and enjoy!

The Bottom Line

Just as you need to fill up your car’s gas tank for it to continue to run, you also need to supply your body with electrolytes for it to function optimally and reach your fitness goals. To avoid an electrolyte imbalance, be sure to drink enough water, eat a healthy diet and reach for the above foods and drinks when you need an electrolyte boost! afm

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6. DIY Electrolyte Water

Instead of grabbing a sugar-laden sports drink, mix up this homemade electrolyte-packed beverage instead: • ¼ teaspoon sea salt • 1 tablespoon honey or agave • ¼ cup lemon juice nectar • ¼ cup lime juice • 1½ cups coconut water • 2 cups cold water

Stephanie Thomas is a certified personal trainer, health coach and bridal fitness specialist living in Annapolis, Maryland. As the founder of Stephanie Thomas Fitness and creator of The Ultimate Home Workout Guide, she helps women develop healthy habits and a wellrounded workout routine they’re obsessed with. Her fitness philosophy is “You don’t have to work out, you get to work out. Take care of your body so it can take care of you!” When she’s not creating workouts for her clients, you can find Stephanie reading the latest health book, spending time in nature or taking a walk with her two cavalier pups. You can grab her free Tight Core Mini Guide and sign up for her free wellness newsletter at her website, www.stephaniethomasfitness.com.

FITNESS AUTHOR

Mia Barnes

FITNESS TIPS FOR YOUR CAMPING TRIPS n How to keep up with your exercise routine while camping.

here are few things that are as uplifting as getting into the great outdoors. However, if you’re a diehard gym rat preparing for a camping trip, you might be wondering, “What about my workout?” Instead of panicking, look at your upcoming vacation as the perfect opportunity to enhance your overall fitness by shaking up that daily grind. Here’s how to keep up with your exercise routine while camping without missing out on the wonders the outdoors has to offer.

1. Pull Your Weight. Let’s get

the weighty question taken care of first: If your gym dedication stems from a desire to shed unwanted pounds, your camping trip will actually be a bonus. Building a fire can burn up to 500 calories an hour, and even standing by the lake fishing burns over 100. The more you contribute to your group’s mission, the bigger your overall

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calorie-torching. Therefore, don’t sit on the tailgate and watch — stay on your feet and help to set up your campsite. Please keep in mind all those good physical form tips you learned in the gym when you do. When lifting rocks to smooth your site or hold down a corner, squat and lift with your legs, not your lower back. You don’t want to pull a muscle and end up injured for your entire vacation and beyond.

2. Go Kayaking. Maybe your

gym addiction stems from your desire to build biceps worthy of Dwayne Johnson. If so, please hit the water for an unbeatable upper-body workout that will give you killer arms while on your excursion. Kayaking takes impressive upper-body strength, because you’re solely responsible for maneuvering your tiny craft through the rapids. The rougher the water, the more you work and sculpt your shoulders, biceps and triceps.

3. Take a Hike. Hiking is

a phenomenal form of exercise regardless of how long you’ve

dedicated yourself to fitness. Newcomers can find relatively flat, smooth trails to get in their daily walk. Those who are more advanced can tackle steeper and rockier inclines. Please ensure you stay hydrated on your trek. Over 600 people pass away each year due to dehydration. Many of them are unfamiliar with the terrain, like first-time visitors to the arid Southwest who don’t fully understand how dry and hot the region is. However, you’ll be fine regardless of your destination as long as you carry your reusable water bottle and sip on it frequently.

4. Climb Every Mountain.

Are you determined to get to the top of that peak, even if it takes carabiners and ropes? If so, you can get a glorious, full-body workout along the way. While rock climbing, you are using every muscle to pull yourself up the cliff face. If you aren’t into heights, why don’t you give bouldering a go? All you need is a tricky rock and a crash pad. While you don’t go too high, you still get all the workout benefits.

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

n FITNESS 5. Bike Around. Who said you had to leave your bike at home? Cycling is the ideal way to sculpt gorgeous hamstrings and quads, and the trail adds a whole new element of challenge. The worst thing that can happen while mountain biking is getting a flat tire. Carry a repair kit with you, or invest in rubber inserts that make your ride impossible to puncture. These devices add weight to your bike, so they aren’t ideal for racing. However, they can save you considerable headaches out in the wild.

6. Try Spelunking. Is there a

cave near you? Spelunking offers the full-body workout challenge of climbing while taking you underground. If you like getting muddy, you’ll love this adventure. You might have to slither on your belly through tight passages to reach the next cavern — consider it training for your next Tough Mudder race. If you choose this adventure, please go with a competent guide. The darkness in a cave is absolute.

7. Go on a Wilderness Scavenger Hunt. You’re on

vacation to have fun. Why not invent a wilderness scavenger hunt with your traveling companions? If you have little ones, consider their ages before starting this activity. You might want to form teams, pairing the youngest with the eldest so they don’t get lost.

8. Invent an Obstacle Course. You should always take

equipment like ropes with you when you camp. However, you can use them for more than tying down your gear to the top of your car. Why not invent an obstacle course for fitness fun? Depending on your destination, you might not have to DIY. Some popular camping locations feature nearby nature obstacle courses where you can climb, jump, swing and dash your way to a sleek, toned body.

Keep Up With Your Exercise Routine While Camping

Even if your camping trip is a vacation, it can still offer the perfect opportunity to accelerate your fitness. Keep up your exercise routine while camping by following a few simple tips! afm Mia is a health and wellness writer and the editor-in-chief at Body+Mind. She specifically enjoys writing about women’s fitness as well as mental health-related topics. When she’s not writing, Mia can usually be found reading poetry, taking a dance or cardio class or hiking.

SEPTEMBER 2021

heart & stroke walk 2021

saturday, october 16, 2021 The Long Center 7 am - event opens 8 am - program begins 8:30 am - 5k walk The Heart & Stroke Walk is the American Heart Association's premier event for raising funds to save lives from this country's No. 1 and No. 5 killers - heart disease and stroke. Through our annual Heart & Stroke Walk, over 5,000 area residents and 60 local companies walk together to remember loved ones lost while taking action to lower their own cardiovascular risk factors. Funds raised through the Heart Walk go toward groundbreaking, life-changing science that impacts lives every day. life is why sponsors

scan the qr code to register

FITNESS AUTHOR

Monica Brant

KICK MO’S BUTT

Xceleration Sports Performance Labs

n Brant heads over to Spicewood to check out the latest workout tech at Xceleration with Matt Neel.

SEPTEMBER 2021

WARM-UP DRILLS

ne aspect that I love about this collaboration with AFM is that it has allowed me to reconnect with so many wonderful people that I have had the privilege to know and work with in my past. Founded by long-time renowned sports medicine trainer Matthew Neel, Xceleration Sports Performance Labs proves to follow in the same line for this Kick Mo’s Butt session. Back in 2012, I was offered the great opportunity to meet up with Coach Neel and his (at the time, teenage daughter) to train and learn from his brilliant coaching style. At the time, this training collaboration only happened for a few months, because not long after we began, I married and relocated to San Antonio to be with my new husband. However, I continued to perfect my skill set with those

drills and, to this day, still perform them during my track sessions — nine years later! Since I trained at Xceleration (which was an awesome facility back then), it has grown and developed into the premier speed-training location, not just for Austin, but for surrounding areas and the nation. In fact, it is my understanding that they have a waiting list for athletes at any given time of the year. The Xceleration coaches are determined to provide excellent coaching, which sometimes means taking less athletes at a time to provide for more quality instruction. At any rate, I was really motivated to do this session and test out their state-of-the-art sprint tools and share with Coach Neel that I still knew how to do the drills he taught me all of those years ago! My GPS brought me right to the

location off Hwy 71 in Spicewood. It is easy to find and has plenty of parking. Of course, while on my way, I downed my favorite energy and focus pre-workout and was ready by the time I arrived.

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

n FITNESS

THE 1080 SPRINT

After reconnecting and seeing the new parts of the facility, we got started on the session with some lunges and drills that would activate the right muscles for what we would be working on. After all, it is important to utilize the correct “mind-to-muscle” warmup exercises before any session. We had a beautiful day to work with and, in the back of the facility, there is plenty of turf for some fun in the sun. After about 20 minutes of drills, we moved back inside and set up for the first of two super cool training systems that are unique to Xceleration and their speedtraining programs. Coach Neel explained these systems thoroughly, and I am sure I would not do it justice trying to share about it here in our short KMB feature — but I will say that I completely see why it would be

SEPTEMBER 2021

so helpful, over time, to use their patent-pending training system. It may not seem like much just working with two “exercises,” but these were highly specialized and took full effort to complete each rep. For the first exercise, Matt had me try the 1080 Sprint which, according to the product’s site, is a portable resistance training and testing device for various exercises like sprinting, skating, swimming and change of direction movements. The site also states that this device uses intelligent variable resistance technology to provide a very smooth and controllable resistance. Ultimately, this tool is used to measure power, force, speed and acceleration — with high accuracy. Once the belt is buckled around your hips, you are ready to go.

The resistance can be intense, but it can be altered depending on what the goal of one’s training is. Thankfully, they had an extra pair of cleat shoes for me to borrow, since regular running shoes aren’t exactly helpful as you try to grip the turf and push yourself forward against the force. We did a handful of these sprints, measured my force, speed and foot placement and then moved on to the squat machine where another belt or harness is all that is needed. This device, the Quantum Syncro, is really wild! It took a minute to adjust to the movement and understand how to maneuver through the unique squat. Picture lifting your max without having ANY weight on your back or having to pick up weights and rack your bars! This was a miracle. I will do you a favor and not try to

QUANTUM SYNCRO

spell out exactly how the machine works, but it appears the training aspects are endless. Coach Neel has a very calm demeanor but is excellent at helping coach through the movement, which is what the athlete needs at that very moment. At Xceleration, they have developed a proven method of teaching speed that has completely turned what was possible on its head. And they have the most decorated coaches working around the clock for their athletes. “We have the unique ability to not only give any athlete explosive speed, but we are also equipped to precisely apply that speed to the specific sport. We are also able to tailor it to the individual position as well as teach game play, mental focus and visualization, proper and safe sports nutrition, injury prevention and corrective exercise.” To say this was a fun session for me would be putting it mildly. I have a history of competitive sprinting and would love to compete again one day. Just to share, my PRs are the following: 100-meter 12.61, 200-meter 26.02, 400-meter 59.76 — all done in my 40s! All-out sprinting brings me great joy and, God-willing, I am determined to never give it up. We have planned for me to come back to Xceleration in a couple months and try the systems again to see if I can better some of my numbers as the programs now have my name and stats entered. Plus, we will air that session via my YouTube Channel, LIVE on The Monica Brant Show and then end

with an interview with Matthew Neel. Be watching my social media for the upcoming date and tune to watch the fun! In the meantime, you might need to get your name, or your child’s name, on the list for some training at Xceleration — and tell them Mo sent ya! As for getting my butt kicked, I was able to walk away and, over the next few days, felt great. It was just enough of a workout that nothing especially hurt, but I could feel the intensity that the session generated — it was perfect! Also, my new website has officially launched and is currently offering virtual body weight sessions. Visit www.monicabrant. com to book your first session — all from the comfort of your own home. Stay fit and love life! afm

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

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

AMBASSADOR’S CORNER AUTHOR

Jason Bourgeois

AMBASSADOR’S Corner CASTLE HILL FITNESS n September recovery rundown with

AFM Ambassador Jason Bourgeois as he experiences his first ashiatsu massage.

his Ambassador’s Corner reviews a recovery session that you are overdue for and need in your life. It is important whether you’re settling into a back-toschool routine with the family, absorbing the everyday stressors that come along with living in a pandemic or just seeking to offset all the chronic conditions a less than ergonomic work setup brings to the forefront (seriously, check your posture right now). My tip is to find the Castle Hill Fitness location nearest to you and plug into the exceptional and unique experiences it has to offer. I made my way to the 360 location for my recovery session at the full spa — and guess what? No membership is required to access these amazing spa services. Before we dive in, here’s a quick shout-out to you rockstars who generously contributed in supporting efforts to stock the Central Texas Food Bank and their mission to respond to the ongoing presence of food insecurity in Austin. We are truly grateful to each

SEPTEMBER 2021

of you for answering the call and partaking in the movement to increase food access to those who are in need.

About Castle Hill Fitness

Exceptional customer service is the first thing that jumped out when I entered the facility. The staff at the front desk warmly greeted me and started me off with an efficient and seamless check-in for my first ever ashiatsu massage. I received a brief tour of the facilities, then I was directed to the changing room (the robe was so soft). So you’ve never had a barefoot massage before? Do it. Schedule it right now – you’re earned it! It’s worth every breath it takes ... wait, I mean every breath you take. Just go, you’ll see what I mean and it’s fantastic! Annie was my massage therapist who guided me through a first-class ashiatsu massage experience. The intensity of my ashiatsu massage was similar to a sports or deep tissue massage. However, in my

Jason’s Chosen Nonprofit: Central Texas Food Bank Click here to donate!

experience, those massages are just 45-60 minutes of pain that is a means to an end. I’m always waiting for that release or a relaxation benefit from sports and deep tissue massages to kick in, but it’s just pain that follows. Well, this was not the case for my ashiatsu massage with Annie. The pressure was firm, and by firm I mean intense — but after each time Annie moved along a specific pressure point, there was a release that created the most pleasant and relaxing sensation. It was a true “ooh ah” feeling. My favorites were when Annie worked around my scapula and when she worked on the arches of my feet — sweet relief, people! The most challenging moments were when Annie massaged my quadriceps and iliotibial bands. I’m serious — I’m quite confident that the AFM media team saw a tear trickle down the side of my face and into my mask. Maybe a couple of tears. What I found most enlightening were Annie’s explanations as she moved along my body. She

explained where I was carrying tension and the benefits I may receive from the increase in blood flow circulation. Even the aroma of the massage oils and gels enhanced my experience. The poignant smell of lavender was present, and a hint of what I would describe as wild yam awakened my olfactory organs, it was quite nice! Also, in addition to scented and unscented offerings, there is an option for a CBD add-on to enhance your massage. As COVID-19 cases are rising, I appreciate Castle Hill Fitness taking measures to protect each individual in their community and supporting masking while in their space. In addition to the cleanliness of their facilities, this precaution made a positive impact on my experience. Thank you, Annie, for an amazing ashiatsu introduction, and to Amy for allowing us to visit and to the Castle Hill Community for sharing the love. If you read this far, the only thing left to do is schedule your massage. Ready? Break! afm

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

CALENDAR SEPTEMBER 2021

Submit your event online at austinfitmagazine.com

Events TINY FEST TEXAS Austin, TX

SEP T EM B ER 25 & 2 6

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

AL L MONTH LON G

SEP T E M BE R 2

S E P T E M BE R 11

Cedar Park Scavenger Hunt

Sundown Soundsets

Fiesta Austin Diez y Seis De Septiembre

Head out to one of the 10 participating Cedar Park parks to start this at-yourown-pace scavenger hunt! Designed by the Cedar Park Parks & Recreation Department, the scavenger hunt takes you through little challenges from QR codes posted in the parks. Submit your photos to receive prizes and the chance to be featured on their social media! SEPTEM BER 1

‘Rebel Without A Cause’ Showing

Come to the last week of the Paramount Summer Classic Film Series and enjoy a timeless classic: “Rebel Without a Cause.” If you’re a James Dean fanatic, you might also want to check out this week’s other feature films, “East of Eden” and “Giant.” So, grab your friends or family and head downtown for popcorn and a great film.

SEPTEMBER 2021

Swift Fit Events and Ranch Rider Spirits are making Thursday nights all September an event to remember. Head to Lamar Union Plaza at 7:30 p.m. for massage chairs and shots (B12 shots, that is). Then, as the sun goes down, enjoy a meditative sound bath followed by a dance party led by some of Austin’s top DJs. Check out the other two September dates on the event page!

Fiesta Austin is celebrating the hispanic culture and heritage that is so ingrained in Austin. This annual event will take place on Saturday, with the doors opening at 10:00 a.m. and the party going until 10:00 p.m. If you arrive before noon, the entry is free! Come out and partake in the heritage-rich dancing, food and music all day long! S E P T E M BE R 12

SEP T E M BE R 6

‘Ferris Bueller’s Day Off’ Showing

Head out to Blue Starlite Drive-in in Mueller to catch a showing of the fun and quotable movie, “Ferris Bueller’s Day Off!” Movie starts at 8:20 p.m., but come early or plan ahead to order some great concessions. That day or time doesn’t work for you? Check out the full list of movie showings and locations on their website!

Ballet Austin’s COME DANCE! 2021

The annual event of COME DANCE! at Ballet Austin invites everyone out for a free day of dancing classes! The event will take place on Sunday, September 12th, and will offer both indoor and outdoor class options. All sorts of dance styles will be offered throughout the day such as hip hop, contemporary and musical theatre, to name a few. Sign up required and available through their website!

SEP T EMBER 14

Support Latino Business Day

Join this national call to action to support local and otherwise Latinoowned businesses. The event is recognized by allies in 30 major cities and counting, including Austin! So mark your calendars on Tuesday, September 14th, for the day to explore and support all kinds of businesses. Head to the website to find a list of Latino-owned businesses you can either find in Austin or shop at online!

SUMMER SPECIALS 6 Months for $399

SEP T EMBER 18

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12 Months for $599

tones: sounds of Asian America

• • • • •

Created by the Asian American Resource Center, this event series works to amplify and showcase Asian American musicians of all ages and all genres of music. This will be the first in-person show of the series, having both a live performance outdoors and a simultaneous live-stream online! The music is set to start at 7:00 p.m., but come early to snag your spot and purchase food before it kicks off.

Intro-to-Rowing Program (6 classes) Unlimited Rowing, Kayaking, Canoeing Unlimited Stand Up Paddling Gift Certificates Available Experienced Coxswains row FREE!

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

512.467.7799

www.texasrowingcenter.com info@texasrowingcenter.com

SEP T EMBER 25

Come out and embrace that fall feeling with a game of football. The Texas Longhorns will be taking on Texas Tech. No matter which team you support, it’s sure to be a rowdy time. Head out early with your tickets to tailgate or find your favorite local sports bar to watch from afar. Check out the rest of the season’s schedule to see what games you won’t want to miss. SEP T EMBER 25 & 26

Ever wondered what it would be like to live in a tiny house or van? Well, here’s your chance to get the full experience! Bring your family or friends and head out to TinyFest Texas. The two-day event allows you to tour tiny homes and vans, chat with owners and learn more from vendors and speakers — not to mention the great food and live music!

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CALENDAR S E P T E M B E R 2021

Submit your event online at austinfitmagazine.com

Rides & Races

PINEY WOODS ULTRA SEPTEMBER SEPTEMBER 4

Skyline ½, 5K, 10K Dallas, TX

SEPTEMBER 4

Labor Day Dash

Grand Prairie, TX SEPTEMBER 4

Battle of Bankersmith 5K, 5 mile, 10 mile, 13.1 Fredericksburg, TX

SEPTEMBER 2021

Tyler, TX

SEP T EM B ER 1 8

SEPTEMBER 6

Blackland Triathlon Plano, TX

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

SEPTEMBER 6

Katy Back to School 5K Katy, TX

SEPTEMBER 7

Dallas Dream Mile

Farmers Branch, TX SEPTEMBER 10

Annual Zoo Run Relay San Antonio, TX

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

SEPTEMBER 11

SEPTEMBER 26

The Bowie 5K

Run for Aortic Health

SEPTEMBER 11

SEPTEMBER 26

Freedom Run

Texas Tough Helotes Half Marathon & 5K

Bowie, TX

Dallas, TX

SEPTEMBER 11

Fort Worth, TX

FIND YOUR NEW NORMAL.

Helotes, TX

Honor The Fallen 5K, 10K and Half Marathon Grand Prairie, TX SEPTEMBER 12

CASA Superhero Run Austin, TX

SEPTEMBER 12

Run and Brunch America Gardens Fort Worth, TX

SEPTEMBER 18

Autism Speaks 8K/5K/1K Houston, TX

SEPTEMBER 18

10th Annual Loteria Run San Antonio, TX

SEPTEMBER 18

Irving Oktoberfest 5K Irving, TX

OCTOBER

SEPTEMBER 18

O C TO B E R 3 0

Piney Woods Ultra Tyler, TX

Zero Prostate Cancer Austin, TX

Join us on Lady Bird Lake. Learn to Row classes for Adults and Youth. Kayak & SUP rentals for all ages.

SEPTEMBER 19

2021 TCU Rhino Run Fort Worth, TX

www.austinrowing.org info@austinrowing.org

SEPTEMBER 19

GreenFest on the Greenbelt Aubrey, TX

SEPTEMBER 25

Together in Teal Pflugerville, TX

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

INTRODUCING

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

#keepaustinfit

KEEP AUSTIN FIT

Austin Fit Magazine September 2021: The Outdoors Issue

Articles inside

Ambassador's Corner: Castle Hill Fitness

KMB: Xceleration Sports Performance Labs

Fitness Tips for Your Camping Trips

Replenish Your Electrolytes

An Ode to the Sounds of Nature

Herbal Hormone Help

Breathing Techniques for the Mind

Diving into Vitamin D

Making the Outdoors for All

Highlines and High Hopes

Prevent, Recognize & Treat Heat Stroke

Time to Hit the Trail: Beginner's Edition

Explore Austin Takes Learning Outside

Picnic like a Pro

The ABCs of Foraging

The Flavors of Fall: Tailgate Food

Letter From the Director

Medicine Gone Virtual?