MEET DIMA - Naturally Fit

Transcription

SPRING
SPRING
BREAK
BREAK
HOW TO KEEP
YOUR KIDS
ACTIVE
MEET DIMA
THE 11-YEAR-OLD
OLYMPIC WEIGHTLIFTER
HEALTHY
KID-FRIENDLY
RECIPES
STRETCHES
THAT COULD
SAVE YOUR
CHILD FROM
FUTURE INJURIES
PLUS
OUR
SXSW
SXSW
SURVIVAL
GUIDE
T
HE
F
IT
S
D
I
E
U
S
IS
K
NATURALLY FIT March 2013 1
MAGAZINE
FOUNDER
David Lee Nall
EDITOR-IN-CHIEF
Jordan Snyder
MANAGING EDITOR
Dara Nall, D.C.
NUTRITIONIST
Emily Talley
STAFF WRITER
Bridgette Wilson
CONTRIBUTING WRITERS
Kori Propst
Suzanne Barlas
Dr. Samuel Sneed
Erin Mouser
DESIGN INTERN
Kristin Sikes
PHOTOGRAPHY
John Conroy
VIDEOGRAPHY
The Velvet Cartel
MAKE-UP ARTIST
Rae Cosmetics
ADVERTISING
Erin Mouser
LETTERS TO THE EDITOR
[email protected]
TABLE OF CONTENTS
10. Toys for Tots
14. Recipe Rescue: Spring Break Breakfasts
22. The Caveman’s Happy Meal
28. SXSW Survival Guide
34. Keeping Your Family Fit
40. The Thrill-Seeker’s Workout
44. Finding New Strengths
48. Active Spring Break Programs
50. Looking Good While Working Up a Sweat
52. Two Braids, Three Looks
56. A Coach in the Making
60. Protecting Your Children From Future Injury
68. Teaching Your Kids, Teaching Yourself
72. Bred for Glory
78. Helping Students Become FIT4LIFE
82. Out of the Box, Out of Your Mind Training
83. The Art of Strength
84. The Movement Challenge
86. “Healthy
4 March 2013 NATURALLY
FIT
Foods” That Aren’t Healthy: Juice
Meet Dima
the 11-year-old
Olympic Weightlifter
on pg. 72
FIT EVENTS
MARCH
23 Dirty Girl Mud Run
Want to honor those who have fought and won their
battle against cancer, but want more of a challenge
than your run-of-the-mill 5K? Then the Dirty Girl
Mud Run is for you! Run, walk or crawl through
obstacle courses like the PMS (Pretty Muddy Stuff)
and pay homage to the survivor in your life.
The Great Urban Race
Push your limits at a race unlike any other!
Participants will navigate their way through 12
crazy challenges including anything from shooting paintball guns to taking a pie in the face!
28
Paleo f(x)
Learn all about the lifestyle diet that is taking the
fitness world by storm at Paleo f(x)! This three-day
symposium brings together cutting-edge trainers,
gym owners, health care professionals, bloggers and
scientists who work in a wide variety of fields, but
who all focus on turning “primal ideas” into effective
and sustainable realities.
APRIL
7
Statesman Capitol
10,00
Be a part of something bigger and participate in the
largest 10k in all of Texas, the Statesman Capitol 10,000.
Walk, jog or run, as long as you and the family are having
fun!
6 March 2013 NATURALLY FIT
30
ASH Dash
5K Bunny Run
Enjoy this fast, flat loop run in historic Hyde Park on
the Austin State Hospital grounds. The race will be
followed by an Easter egg hunt and all proceeds will
benefit children and adults receiving treatment for
mental illness at the Austin State Hospital.
True Nature
Obstacle Course
Do you ever find yourself watching extreme competitions like American Ninja or Alpha Warrior and think,
“Man, I wish I could do that?” Well, lucky for you, there
are a few other people in Austin just as crazy as you are.
Paleo f(x) and Fit and Fearless are teaming up to bring
you the True Nature Obstacle Course at CrossFit and
Fearless. Put your ninja skills to the test, the men and
women with the top course times will receive FREE
registration to compete in their choice of either The FXFit Challenge or The Movement Challenge at The 2013
Naturally Fit Super Show at the Palmer Events Center on
July 26th and 27th.
13
CityScape
Adventure Run
Have you always wanted to compete in The Amazing Race? Now you can! The CityScape Adventure run
challenges teams of two to make their way through 12
puzzles and challenges using their wits and teamwork.
Participants are asked to bring along their digital camera,
a writing utensil, $10 in singles for transportation and
comfortable shoes.
14
Austin 10/20
Leave the iPod at home because the Austin 10/20 will be
providing the tunes. The course is 10 miles, but it’s flat,
fast, and will be lined with more stages that you’ve ever
seen. Catch up with the local band scene by running
through 20 live concerts!
FROM THE EDITOR
AT 23 YEARS OLD I AM STILL,
IN MANY WAYS, A CHILD.
I still can’t motivate myself to put my dirty clothes
into the dirty clothes hamper when the floor is right
there. I’ve been a food snob for years and even flirted
with the idea of becoming a food columnist once I
graduated, but behind closed doors, my favorite meals
consist of foods you can eat with your fingers. While
it may make me look cool to name drop television
shows that I enjoy like Mad Men and Breaking Bad, at
the end of a long day, if I’m being completely honest,
I’m going to unwind by watching adult-friendly kids
shows like Adventure Time or Doctor Who. And when
I’m trying to get through my least favorite activity,
running, I turn to a special playlist to get through it.
Now, please, try to withhold your judgments until
the end of this letter and maybe even keep an open
mind about this. I’ve found, that the greatest Ohmy-God-when-will-this-run-be-over soundtrack
isn’t comprised of Billboard Top 100 hits, but rather,
Disney songs.
Four summers in a row, I spent my time in North
Carolina as a hiking instructor at a sleep-away camp.
While there were a few hardcore campers that genuinely enjoyed walking all day and then sleeping on
the ground, more often than not I’d have a few young
campers that would lose their motivation to put
one foot in front of the other within 20 minutes of
exiting the vans. Now, when I had a camper that
had decided they had walked as far as they’d like to
for the day, I had a few choices.
I could beg them, on my hands and knees, to
keep walking, but I’ve got far too much dignity for
that. I could scream them into submission until
they started walking so they could get as far away
from me as possible, but I liked my job and felt like
intimidating a camper so much that they run off
into the woods would reflect poorly upon me during my performance review. So what choice was I
left with? Distract them.
Once the kids started to whine, I’d have everyone
sing a song while they hiked. Kind of like how the
dwarves in Snow White and The Seven Dwarves
sang “Heigh-Ho” to distract them from the fact that
they’d be spending the rest of their day in a mine.
Once I got those campers singing songs like “I’ll
Make a Man Out of You” from Disney’s Mulan or
“Hakuna Matata” from Disney’s The Lion King, suddenly the complaining stopped.
So when I found that songs from Beyonce or
Lady Gaga couldn’t drown out the “I hate this, I
hate this so much. When will this be over, when
will death come?” internal monologue that I have
every time I run, I thought of those complaining
campers. Not only are Disney songs upbeat but,
personally, nothing makes me happier than hearing songs that I used to be obsessed with as a child.
Nothing beats the rush of nostalgia set to an upbeat
tune. I still know all of the words to “I’ll Make a
Man Out of You” from Disney’s Mulan and I’ve
even included “One Jump Ahead” from Disney’s
Aladdin on a few road trip playlists to get me out of
that long-drive-funk.
Does publically admitting this make it seem a
little bit like I’ve got a serious case of Peter Pan
syndrome? Sure. But my goal as the editor of this
publication is to make leading a healthy lifestyle
as painless as possible. And trust me, as ridiculous
as it may seem, my Disney playlist makes running
almost enjoyable. Which is why, dear reader, I’m
going to share it with you. Just make sure you keep
your headphones in when you’re in public.
MY INCREDIBLY EMBARRASSING
YET RIDICULOUSLY MOTIVATING
DISNEY WORKOUT MIX
“I’ll Make a Man Out of You”
from Mulan
“I Just Can’t Wait to be King”
from The Lion King
“Be Our Guest”
from Beauty and the Beast
“One Jump Ahead”
from Aladdin
“Under The Sea”
from The Little Mermaid
“Colors of the Wind”
from Pochahontas
“A Girl Worth Fighting For”
from Mulan
“I Won’t Say I’m In Love”
from Hercules
“Hakuna Matata”
from The Lion King
“Prince Ali”
from Aladdin
“Supercalifragilisticexpialidocious”
from Mary Poppins
- Jordan Snyder, Editor-in-Chief
TOYS FOR TOTS
Keep your children healthy and entertained with these products and activities.
By Kristin Sikes
PRESCHOOL-1ST GRADE
1. Giraffalaff Limbo, Amazon, $29.99
2. Fun and Fitness Treadmill for
Kids, Toys R Us, $99.99
& Fun and Fitness Weight Bench
for Kids, Toys R Us, $79.99
The Fun and Fitness Treadmill and
Weight Bench for kids is a great way
for your children to workout along side
you in the comfort of your very own
home. It is a convenient way for them
to get into a healthy lifestyle as they can
follow by your example.
Get Out of the House!
3. Wazoo’s, Austin, Tx, 2–12 year
olds $9 for all day of play
Wazoo’s is the perfect place for the kids
to burn off some energy as they bounce,
slide, and climb on many popular attraction such as the “Wave.” Just an hour of
play can raise your kid’s heart beat and
burn some calories.
Giraffalaff Limbo is a low-intensity aerobic
exercise and fun game all rolled into one!
Just 30 minutes of doing the limbo can rack
up almost 200 calories burned, not to mention the limbo is a great way for you kids to
work on their core strength and flexibility.
2ND-5TH GRADE
1. Stats Punching Bag, Toys R Us,
$29.99
Your kids won’t be able to wait to get
home to use their Stats Punching Bag.
They can improve their speed, agility,
strength, and balance all while having a blast and looking cool. They will
have a fun workout as they burn over
200 calories in just an hour.
FIT PRODUCTS
2. Swimline: The Inflatable Water Wheel Pool
Toy, K-Mart, $63.99
The Water Wheel Pool
Toy will provide hours of
fun for your kids as they
enjoy a day at the pool.
They will get in a great
workout without even
realizing how much they are
using their abs, arms, and
legs to power the wheel as it
moves around the pool.
3. Twister Dance, $34.99
Twister Dance is a great way for your kid to
get in some great exercise all while learning
some cool new dance moves. They simply
follow the lights as different spots light up.
Before you know it they will be dancing
away 200 calories in just an hour.
4. Indoor Rock Climbing, Austin
Rock Gym, Day Pass $10
Let your kids embark on a new adventure as
they do some indoor rock climbing in a safe
and fun environment. They can burn almost
800 calories in just two hours as they build
their endurance and strengthen their core.
6TH-8TH GRADE
1. Pelican Pursuit 80 DLX 8'
Kayak, Academy Sports and
Outdoors, $149.99
Your kids will love getting some exercise in the water with the help of their
new kayak. It provides a great workout
on their arms and core. It’s also a great
way to plan a family outing to Zilker
Park or Town Lake and enjoy a healthy
picnic while you’re there. While they
are rowing away they will burn up to
240 calories in one hour.
2. Family Party: Fitness
Fun Wii Game, Gamestop,
$12.99
Your kids will love using their
Wii to play Family Party Fitness
Fun. The whole family will have
some fun while doing simple yet
effective exercises such as basketball, volleyball, canoeing, and
even skydiving.
3. Wham-O Dyn-O-Glow Frisbee, Walmart, $9.27
One of the most popular games right now for your child’s
age is ultimate frisbee. This game involves a whole lot of
running as the kids throw the frisbee to their teammates trying to get points by passing the opponent’s goal. The frisbee
switches teams every time it goes out of bounds, is dropped,
or is caught by the other team players. Get out there and play
some ultimate frisbee with them and within an hour they
can burn up to 420 calories. Play in the evening for some
glow in the dark fun!
Recipe Rescue:
Healthy
Spring Break
Breakfasts
By Bridgette Wilson
So, are you ready for Spring Break?
Kids want to sleep in late? With all
the hustle and bustle going on all
school year, this is the time to slow
things down a bit. Now that there is
some time in the mornings, no more
excuses. Recipe Rescue has whipped
up some special recipes that will give
you time with your kids while sharing
healthy and delicious foods at your
breakfast table. So, pass on by the
breakfast taco drive-thru and enjoy a
sit down time with the kiddos. Your
kids will love you for it.
Green Eggs & Ham
Mini Bites
FIT NUTRITION
Green Eggs & Ham
Mini Bites
Makes 24
Serving Size: 4 Mini Bites
Calories: 80
Carbs: 0
Fat: 4g
Protein: 8g
Ingredients:
3 whole eggs and 3 egg whites
2 slices Applegate Natural Uncured Turkey Bacon
(Nitrate and Gluten free)
2. In a medium bowl, whisk eggs until smooth, then
set aside.
3. In food processor, add in zucchini and spinach.
Pulse on low until very finely chopped.
1/4 cup chopped zucchini
4. Combine eggs with veggies, salt and pepper and
whisk until well blended.
1/4 cup spinach leaves
5. Add in cheese and stir to combine.
2 Tbsp. 2% Milk Natural Shredded
Sharp Cheddar Cheese
1/4 tsp. salt, optional
1/8 tsp. black pepper
Directions:
1. Preheat oven to 325 degrees. Place turkey bacon on
baking sheet lined with foil. Cook in oven for about
10-15 minutes. Remove from oven and place on paper
towel lined plate. When cooled, chop finely and set
aside.
6. In a lightly greased or sprayed mini muffin pan,
drop one tablespoon of egg mixture into each mold.
Top each egg-filled mold with a few pieces of cooked
bacon. Bake for about 18 minutes until golden and set.
7. Allow to cool in pan slightly before removing. Serve
warm with other breakfast favorites or pop them right
in your mouth with a little salsa on top. Keep the leftovers refrigerated in an air-tight container and simply
pop them in the microwave for a quick breakfast on
the go.
Buttermilk PB&J
Pancakes
Buttermilk PB&J
Pancakes
FIT NUTRITION
Makes 6
Serving Size: 1 Pancake w/fruit
Calories: 164
Fat: 6g
Protein: 6g
Ingredients:
Pancakes:
3/4 cup Cultured Low-fat Buttermilk
1/4 cup water, as needed
1/4 cup 100% whole grain wheat flour
1/4 cup high fiber coconut flour
1 large egg
2 tsp. baking powder
1/2 tsp. salt
3 Tbsp. natural peanut butter
1-1/2 Tbsp. raw local honey
1 tsp. vanilla
Fruit Topping:
1/4 cup pure maple syrup
1/2 cup fresh strawberries
Directions
Pancakes:
1. Preheat a lightly greased griddle, about 300 degrees.
If you do not have a griddle, you can use a regular skillet over medium heat.
2. In a large bowl, combine flour, baking powder, and
salt. In a small bowl, beat egg, honey and peanut butter; stir in buttermilk and vanilla. Add to dry ingredients and blend well. If batter seems too thick, add in
the ¼ cup water.
3. Pour batter by 1/4 cup onto heated griddle. For a fun
twist, place pancake molds onto griddle and then pour
and spread out batter into molds to form into a fun
shape like the animal shape in the picture shown.
4. The pancakes are ready to flip when bubbles start
to form on the uncooked side and the edges begin to
brown. Cook until golden brown and place on a paper
lined serving plate.
5. Serve with fruit topping, pure honey or pure maple
syrup.
Topping:
1. In a small microwavable bowl, add in syrup and
your choice of fruit. Place in microwave and heat for
about 20-30 seconds. Fruit is softened.
2. Remove from microwave; cool slightly. Add into
food processor and puree. Serve with warm peanut
butter pancakes.
Good Morning
Sunshine Parfait
Makes 6
Per Serving:
Calories: 133
Fat: 4g
Protein: 6g
Ingredients:
Directions:
1 cup plain or vanilla Non-fat Greek yogurt
1. In small bowl, combine yogurt and honey. Set
aside.
2 Tbsp. raw local honey
2-3 small Mandarin oranges,
skin removed and sectioned
1 medium banana, thinly sliced
1/2 cup 100% whole oats
(or ¼ cup nuts of your choice)
1/4 cup finely chopped nuts
(almonds, pecans or walnuts)
1/2 tsp. cinnamon, optional
2. Then, in a medium skillet, over a medium heat,
combine in nuts, oats and cinnamon (opt). Toast for
about 8 min, remove from heat. Cool completely.
3. Take a small, one cup size bowl of your choice,
add about four banana slices to bottom, add in a
layer of honey blended yogurt, sprinkle on some
of the oats and nuts mixture, then top with a few
orange slices.
4. Repeat steps 1-3 for remaining bowls. Refrigerate
until ready to serve.
Dairy-Free
Chocolate Pudding!
The Caveman’s
Happy Meal
Recipes and Photography by
Jordan Snyder
Almond-Crusted
Chicken Tenders
et d C
O ven
-Ro
as
Whether you’ve
got the palate of
a 6-year-old or a
child that turns
their nose up at
every healthy
meal you present
them, this paleofriendly lunch is
sure to be a hit.
es
i
r
F
t
o
arr
FIT NUTRITION
Are you at the point
where you’re willing to
bribe your child into
eating a full serving of
vegetables? Take a breath
and think outside of the
box with these OvenRoasted Carrot Fries.
Your kids are sure to love
this healthier cousin of
the sweet potato fry.
Ingredients:
2 lbs. organic carrots
2 Tbsp. coconut oil, melted
1 tsp. salt
½ tsp. pepper
1/2 tsp. smoked paprika
1/4 tsp. garlic powder
Directions:
Oven-Roasted
Carrot Fries
1. Preheat your oven to 400 degrees and line a large
baking sheet with parchment paper.
2. Wash, dry and peel your carrots. Cut into uniform
sticks and add to a large bowl.
3. Mix melted coconut oil and spices, pour over your
cut carrots and toss to coat.
4. Evenly space each carrot fry on your prepared pan
and bake for 20 minutes, flipping the fries midway
through.
Ingredients:
2 lbs chicken breast
2 eggs, beaten
1 cup almond flour
3/4 tsp. salt
1/2 tsp. pepper
1 tsp. smoked paprika
1 tsp. ground rosemary
1 tsp. garlic powder
2 tsp. arrowroot
Directions:
Almond-Crusted
Chicken Tenders
1. Preheat your oven to 425 degrees and line a large baking sheet
with parchment paper.
2. In the bowl of a large food
processor combine all dry ingredients and pulse until fine.
3. Place your dry ingredients in
a shallow dish, and your beaten
eggs in a separate shallow dish.
4. Dry each chicken breast with a
paper towel and slice into 1-inch
thick strips.
5. Dip each chicken strip into
your egg mixture, pausing over
the bowl to let the excess drain,
and then roll it in your almond
meal coating. Place each prepared
strip on your baking sheet and
repeat until all tenders are coated.
6. Bake for 16-18 minutes, flipping the tenders halfway through
the cooking process, until their
internal temperature reaches 180
degrees.
7. Remove from oven place tenders on a drying rack to cool.
E
ET
R
C
SE
INGR
ED
N
IE
T
TH
FIT NUTRITION
AVOCADO
Ingredients:
1 avocado
1/4 cup unsweetened cocoa powder
1/4 cup raw, local honey
2 tsp. almond butter
1/4 tsp. salt
1/2 tsp. vanilla extract
1/2 tsp. cinnamon
Directions:
Dairy-Free
Chocolate Pudding
1. In the bowl of a large food
processor, combine avocados,
almond butter and cocoa
powder. Blend on high until
completely smooth.
2. Add in remaining ingredients and blend until well
combined.
3. Top with fresh berries or
store in the refrigerator for a
midnight snack.
FIT NUTRITION
G
IN
V
I
V
R
U
S
W
S
X
S
(
Without Completely
Wrecking Your Diet
By Emily Talley
)
It’s here! Spring Break in Austin TX and
that means a full week of interactive
events and a ton of live music at SXSW.
Almost every SXSW event will be held at
a bar and if it’s not, it will still have food
and adult beverages available. And for
those of you lucky enough to be on the
VIP list, those will most likely be free of
charge.
So, how do we survive a week of constant
food and booze being thrown in our faces
without falling off the wagon so hard we
go on a taco-fueled bender, only to wake
up a week later, five pounds heavier, our
mouths stained red with barbecue sauce,
swearing we’ll never so much as look at a
Lone Star tallboy again?
Here are some tips that (if you follow)
will certainly help you not fall off the
wagon…too badly.
1. Start Each day with a
healthy breakfast.
You know damn well that you’ll be faced with
temptations for the rest of the day, so set your day
up on the right path. If your will begins to waiver
mid-day, at least you’ll have the comfort of a balanced breakfast to get you through the guilt of
having spent the rest of the day surviving on free
tacos.
2. Don’t let yourself
get hungry
Stay on top of your cravings by making sure to
eat consistently throughout the day. If possible,
carry around a bag of nuts or snacks. I know a
lot of places will not allow outside food, so take a
break from the jubilation and make sure to find
yourself a healthy meal. We have plenty of healthy
options here in Austin! A couple of examples include Whole foods which is conveniently located
on west 6th street and Snap Kitchen now has a
pod located on the corner of 5th and Congress.
3. Don’t eat it just because
it’s there
If a free buffet of carb-laden junk food is set
before you, don’t eat it just because it’s in front of
you. And, if you paid attention to tip 1 & 2, you
shouldn’t be starving and dying for food anyway,
so walk away from the mass produced pastries.
Now, if these free treats are coming from some
absolutely amazing, gourmet, can’t-get-them-anywhere-else place, then live a little. SXSW comes
around but once a year.
LET’S
TALK
BOOZE
FIT NUTRITION
WHAT TO DRINK
This brings me to what to drink. Don’t get your hopes up, I will never tell you that any
form of alcohol can be classified as healthy. However, we’re all human. And while I tip
my hat to anyone of the legal age that abstains from drinking during SXSW, most of us
are going to indulge. That being said, there are definitely ways to enjoy it as long as
you’re smart when you’re choosing your beverage. There are some drinks that will be
less detrimental to your health and some that even come with healthy nutrients (which
are probably negated or off set by the actual alcohol itself, but at least we’ll think
we’re doing ourselves a favor). So here they are,
Naturally Fit’s Top “If You Must” Adult Beverages:
1. Vodka Soda
This will get boring fast! Low carb, low calorie, 0g
carbs/serving and roughly 96 calories
2. red wine
Contains the powerful antioxidant resveratrol, which
has been shown to reduce the signs of aging and fight
cancer. A 4 ounce serving is 3-4g of carbs and 100
calories, making it a good low carb choice.
5. bloody mary
Great for treating a hangover and, BONUS! It’s low in
calories and carbohydrates, clocking it at only about
100 calories and 3-5g of carbs per glass. Plus, the
tomato juice will give you small boost of vitamins,
making you feel a teensy bit better about those 3 a.m.
street tacos.
6. beer
If you must, here are my suggestions for beer:
Guinness. Full, bold flavored beer with only 128 calories
and 10g carbs per 12 oz serving. Because this beer is
3. Whiskey, Brandy, Scotch or Cognac bold and heavy in taste, it takes a while to drink, therefore you are less likely to over consume. Light beers
On the rocks or with a splash of club soda, these are an
excellent low-carb, low-calorie choice. 0g carbs and 70 are around 100 calories and about 3-6g of carbs. These
may be lower in carbs and calories, but because they
calories per 1oz serving.
are much like drinking water, they go down fast and are
very easy to over consume.
NOTE:
Due
to
their heavy wheat and gluten content,
4. White Wine
they will cause a large inflammatory response and will
While most of the beneficial antioxidants are held
leave most people bloated.
in the skin of the grape, which is removed for white
wine, there are still some remaining antioxidants in
7. Gluten-free cider
the actual grape itself. So, it may not pack quite it the
antioxidant punch as red wine it is still a refreshing
While they may be free of that pesky gluten, ciders
choice with only 3-4g of carbs and about 100 calories
tend to make up for it with their sugar content, about
per 4oz serving.
15g per serving, to be exact. So, proceed with caution.
AVOID THE HANGOVER
1. PACE yourself
3. drink water. lots of it.
It’s going to be a long week and it’d be best to remember
Alternate between an alcoholic beverage and water.
the experience. While the college kid in you might want Did you have a vodka soda? Have a glass of water next.
to pound as many free beers as is physically possible
What about a beer? Follow it with a nice round of
before the bar runs out, remind yourself that there will crisp, refreshing water for your buddies, on you. What
be more of that sweet, free booze at the next stop. It’s
if you just had a shot? Chase it with water. You get the
SXSW, there’s always another show or party, but you’ll
point. Staying hydrated throughout the day will not
never learn that if you’re passing out on 6th street at one only slow your alcohol consumption down, letting you
in the afternoon because you got a little over-zealous
enjoy the party a little longer, but it might even prevent
about those free mimosas at the last show.
a hangover the next morning.
2. eat!
4. avoid sugary drinks
Look, there is a lot going on, and sometimes we can get
so caught up in the fun of SXSW that we forget to eat.
If you’re going to be destroying your body with alcohol,
at least give it a little cushion with a few meals here and
there.
All of that alcohol is bad enough on your body you
don’t need to enhance the inflammation and potential
weight gain by adding sugar to the mix. Plus, you want
a one-way ticket to Hangover Central? Belly up to the
bar and order a few daiquiris.
FIT 360
Keeping Your Family Fit
- Suzanne spends the day with her Aunt Ginny and shows her just how simple healthy
living can be.
By Suzanne Barlas
T
Suzanne and her Aunt Ginny cook up enough health meals to last her the week.
This past weekend, I spent the day with my Aunt
Ginny. She is an active 82-year-old that works as a full
time office manager and spends her vacation time traveling all over the world. Staying on track with a healthy
nutrition plan and workout regimen can be difficult
because, like many other seniors, she no longer has to
cook for a large family and does not have the added
motivation of family members to exercise with.
We started the morning by going grocery shopping. Ginny talked about how most portion sizes are
geared towards the average family and are too large
for a single person. As a result, we decided to spilt up
the ingredients for several different dishes instead of
one humungous meal. Aunt Ginny mentioned her
concerns with keeping her cholesterol and blood sugar
levels in check, so we added beans and extra vegetables
to the menu because of their high fiber content. Fiber
slows down digestion, prevents blood glucose levels
from spiking, and has the added benefit of lowering
LDL cholesterol. We also bought some marrow bones
for flavoring which contain only healthy fats and no
saturated fat.
With the high cost of food, one of her biggest concerns was that many of the leftovers would go to waste,
so we decided to make a vegetable chicken noodle
soup that we could throw all the “extras” in. Cooking in volume is a strategy that I routinely use so my
meals are readily available. This same method would
help keep her from snacking on unhealthy foods when
she gets too busy to cook. We purchased some sealable
dinner trays so that she could make up homemade TV
dinners to put in the refrigerator for the next week and
in the freezer for use over the next month.
Back at the house, we were able to prepare the
food in a short amount of time because we chose
basic recipes with few ingredients, but used tomatoes,
onions, and fresh herbs for added flavor. The process
was simple and fun because we were able to cook all
the food simultaneously. While the chicken was in the
oven, the spaghetti sauce, spelt noodles, and brown
rice were cooking on the stove. At the same time, the
rice, corn, and beans dish was slow cooking in the
crock pot while the soup simmered on the last burner
of the stove.
FIT 360
Since some of the food had to slow cook for a few
hours, we took a break from the kitchen and went for
a power walk on the beach while it finished. Staying
fit and healthy doesn’t necessarily mean performing
endless reps in the gym or having single digit body fat.
Ginny enjoys workouts that are fun. When she power
walks outside, she can appreciate the sound of the
waves crashing and the birds chirping. Through our
conversation, I mentioned that some time back, I had
taken dance classes. She thought it was a great idea to
add dance to her workout regimen because she enjoys
music, being with other people, and learning new skills
and embraced the idea that she could show off some of
her polished talent at the next family reunion.
When we returned, she suggested that we get
dressed up to add a little glamour to our evening
meal. The small Japanese dishes with music made a
more formal setting. We had a miniature serving of
each item we had prepared, with the addition of some
grapes that she had in her refrigerator. For me, this was
quite a step up from the usual zip-loc baggies, Tupperware, and plastic utensils that I normally eat with out
of my lunch box, while driving in my car to work or
in between meetings. When finished, we prepared TV
dinner trays, mixing up different items in each for variety. After everything was put away, we exchanged gifts.
Keeping your family motivated to live a healthy
lifestyle means showing them that it’s easy to prepare
healthy meals and have them readily available. Encouraging them to participate in activities that they enjoy
makes exercise something to look forward to and not
an extra chore that they have to squeeze into their life.
Spending the entire day with my Aunt Ginny may have
been all about preparing food and working out, but it
seemed more like we spent that time catching up and
engaging in fun activities. Yes even insane Pro Fit Body
competitors have something to offer those outside of
our world and we can learn a lot from their differing
point of view. What a wonderful day.
Slow-Cooker Rice, Corn and Beans
Ingredients:
1/2 cup uncooked brown rice
1/2 cup homemade tomato sauce
1 cup. diced tomatoes
1 cup corn
2 cups black beans
1/2 cup water
dash of salt and pepper
1 uncooked chicken breast (about 4 oz.)
Serves 5
Serving Size: 1 Cup
Calories: 184, Protein: 13g, Carbs: 30g, Fat:2g
Directions:
Place all ingredients in a slow-cooker and cook on low
for 3 hours.
Vegetable Chicken Noodle Soup
Ingredients:
3 large marrow bones
3 pieces of celery chopped
3 pieces of carrots chopped
1 medium onion
7.5 oz. of corn
7.5 oz. diced tomatoes
18 oz. homemade tomato sauce
8.5 oz. of peas
15 oz. of pinto beans
1 cup cooked chicken
1 bay leaf
1/2 tsp. oregano
1/2 tsp. poultry seasoning
1/2 cup spelt noodles
Directions:
1) Put the three large marrow bones in a pot and fill
the pot with water to just cover the marrow bones and
bring to boil for 30 minutes.
2) Then add all the other ingredients except for the
chicken and noodles. Cook for two hours on high. If the
soup gets too thick, add one to two cups of water.
Serves 10
Serving Size: 1 Cup
Calories: 175, Protein: 11g, Carbs: 26g, Fat:4g
3) Scoop the marrow out of the bones and put back
into the soup, while discarding the bones.
4) Add the chicken and noodles and cook for 20
minutes.
THE THRILL-SEEKER’S
WORKOUT
Looking for something to break up the monotony of everyday life or just
a fun activity for the whole family? iFLY indoor skydiving has opened its
first location in Austin where locals can experience the feeling of flying all
while getting in a little exercise.
By Erin Mouser
H
How many of us have driven down HWY 183
recently, noticed the new oddly shape red and white
building pop up near Main Event and thought “What
the heck is that?” Odds are you wouldn’t have guessed
that the building would actually be Austin’s newest attraction iFLY, an indoor skydiving arena which opened
its doors in January of this year.
When you think of fun ways to workout, chances
are indoor skydiving in not what comes to mind. What
most people don’t know is it’s actually a great cardio,
shoulder and core workout. Indoor skydiving is sport
that teaches you how to stabilize your body using your
core for balance and your arms for guidance. While it
may look like the powerful wind tunnel used to keep
you afloat is doing all of the work, you’re actually using
a series of isometric contractions to keep yourself suspended and stabilized in the air while being propelled
by high speed wind resistance.
Each flight will last anywhere from one to four
minutes at a time. During your flight your heart rate
will increase as if you were jogging. Just like any other
sport, with time and practice, your level of strength,
skill and stamina will increase and allow you to sustain
your body in the flying position for longer periods of
time. I personally am always looking for new and exciting ways to stay physically active in the Austin area,
so I was very excited to give indoor skydiving a try.
When I arrived to the iFLY arena I was greeted by
the very professional and friendly staff. They all shook
my hand and introduced themselves, which made me
feel very comfortable. This was good, because the idea
of skydiving, even in an incredibly safe and controlled
environment with no chance of falling to my death,
was way outside of my comfort zone.
I was escorted upstairs where I was immediately
greeted by the sight of the iFLY instructors bouncing
and flying around in the tunnel like they were stunt
doubles for Spiderman. They would fly up to the top
of the tunnel and perform a series of flips and turns
and dart back down to the bottom of the tunnel like
a rocket. I was amazed at the amount of athleticism
needed for some of the moves they were performing;
they were able to stabilize and manipulate their bod-
FIT 360
The instructors at iFLY take a minute to play around inside of the wind
tunnel before bringing in their first class.
ies with control and grace at wind speeds up to 165
mph. Even more amazing was the fact that this was just
another day at the office for the instructors. Talk about
job satisfaction.
From there, I joined a few other people who had
nothing better to do on a Monday at 10 a.m. than try
their hand at indoor skydiving and we met our instructor Trevor Gibbs. Trevor is a level 4 instructor for
indoor skydiving which is the highest level of certification that you can receive and moved here from Orlando, FL, where he worked at the original iFLY to work at
their newest location. I knew with an expertly trained
staff that I was in good hands. Trevor started off by
saying “is everyone excited?” To which my immediate
answer was “I’m terrified.”
Trevor quickly put my mind at ease when he said
“It is our mission to uphold the highest level of safety
Above: Trevor takes his class through a 30-minute training session
before their first flight. Right: Trevor helps Erin guide her body in
the right directions to stay safely in the air.
while providing you with an amazing experience that
you will never forget.”
He was accurate on all accounts. Trevor instructed
us through a 30-minute training session to teach us
proper body positioning while in the tunnel. My group
was fitted individually for our flight suits, goggles and
ear plugs. We were given safety instructions on how
to properly put on the equipment and once we were
all suited up, it was time to go in to the tunnel. I took
a deep breath and reminded myself that I was in a
controlled environment and most people would kill
to have a job that required they spend their Monday
morning learning to fly.
Inside the tunnel was the most exhilarating feeling I
have ever had. I was only in there for two minutes at a
time, but let me tell you, it was a workout! You have to
stabilize your body with your core to stay in the correct
position, while using your shoulders keep you balanced and guide your body in the direction you want
it to go. Each time I finished my 2 minute turn in the
tunnel my heart rate was definitely up, I felt like I had
just ran 400 meters around a track, while holding a
plank at the same time. The beauty of it was that I was
getting a great workout in and didn’t even realize it. On
my last flight the instructor took my hands and guided
me to the top of the tunnel. I was 30 feet in the air and
felt like I was on top of the world! I guess it’s safe to say
that I got over my reservations about indoor skydiving pretty quickly. It was honestly the most fun I have
ever had in a workout. And, to commemorate my first
flight, IFLY gave me and my classmates a DVD of the
whole experience.
Not only would I recommend indoor skydiving as a
great way to spend an afternoon bonding with friends
or family, but you can get in a great workout while
you are there. If you are looking for a way to break up
the monotony of your regular fitness routine, indoor
skydiving is a fun and safe alternative for anyone at any
age. iFLY Austin, I will definitely be back!
Finding New Strengths
David Lee Nall, President of Naturally Fit, copes with his recovery process from his recent shoulder surgery.
Unable to stick to his normal workout routine, David has discovered a new set of strengths.
WHEN WE LAST LEFT DAVID...
he was fresh out of surgery for a
shoulder injury that he had put off
addressing since he was a teenager.
After completing his first week of
physical therapy at CATZ, David
learned that he wouldn’t even be
allowed to drive himself to work for
at least a month. After vowing to
compete in his first CrossFit event
by the end of 2013, and make a
return to the world of professional
bodybuilding competitions by 2015,
David has hit the ground running,
working as hard as he can to safely
recover from his injury in record
time.
By David Lee Nall
It’s been about a month since my shoulder surgery
and I can’t help but notice my shirts are getting looser.
One of my bigger fears going in to this has already
started to come true. I’ve spent years eating right and
going to the gym religiously to get to where I was
before I went into surgery, and with each passing day
I’m losing more and more muscle mass. The other day,
I finally had to break down and start wearing Large
shirts instead of Extra-Large.
Ever since I was cleared to do lower body exercises,
I’ve been in the gym three days a week, pushing myself
as hard as I could. My biceps may not be as defined
as they normally are, but my lower body strength has
increased tenfold. To the point where my quads have
become so developed that I can’t even fit into my pants
anymore. I knew my body would change after I went
through surgery, but I couldn’t have ever guessed that
I’d have to purchase an entirely new wardrobe.
For the past month, my wife Dara has been waiting
FIT 360
on me hand and foot. In the morning, she helps me get
dressed, prepares and packs my meals for the day and
drives me to whatever appointments I have, all while
taking care of three children under the age of three.
It’s still difficult to remind myself that my recovery is
going to be a long process. A few months ago, anything
that I would refer to as an accomplishment would take
place in the weight room. Today, I’m ecstatic just to be
able to put my own shirt on in the morning.
When I put my mind to something, I do it, no matter what. It’s this personality trait that has helped me
become successful in life. In my first article, I told you
my first goal was to compete in a CrossFit competition
by the end of 2013. As of now, I’m on track to accomplish that goal. Since I first started physical therapy at
CATZ, I’ve been working to strengthen my shoulder
every single day. The physical therapists at CATZ gave
me a few exercises that I can do at home, so I spend
three days a week training at CATZ and the other four
training at home. While that may seem a bit obsessive,
my range of motion with my injured arm went from
being able to raise it 90 degrees to 140 degrees in just
two short weeks. According to my trainers, I’m 4-5
weeks ahead of most of their patients at this stage in
my recovery.
We’ve finally gotten past the “Can you lift your arm
to here?” portion of my physical therapy and are now
getting into the recovery exercises. The great thing
about CATZ, and the main reason I chose them to
help me in my recovery, is that they’ll never let you get
bored with your physical therapy. Murph Halasz, one
of my physical therapists, got me started on my road to
recovery with a few simple band and pulley exercises.
I think I may have had one session where I felt a bit
bored with the exercises, but that boredom quickly disappeared when I walked in for my next session Murph
asked me to play a game of Connect Four on the floor
with him – while holding the plank position the entire
time.
As you may have gathered from my goal to compete in a CrossFit competition, I am one of the many
Austin-based athletes that have drank the Kool-Aid
and become hopelessly addicted to this intense sport.
As the rest of my employees at Naturally Fit are converts to the Cult of CrossFit as well, I recently decided
A newly sling-free David gets to try a new exercise
with the body blade. Always the dedicated student,
David went home that night and bought his own
body blade so he could practice at home.
David finally gets to do a few strength exercises.
to install a CrossFit box at our headquarters. A CrossFit box that, due to my surgery, I was not allowed to
use. Accepting that I couldn’t go to CrossFit every day
anymore was hard enough, but now, I had to watch as
my employees got together for their 4 p.m. workout, let
out a sigh, gather my things, and head over to Gold’s
Gym to spend 30 minutes on a stationary bike.
I’ve never enjoyed cardio. More specifically, I’ve
never enjoyed running. However, I’m pretty limited in
what I can do exercise-wise, so when I was cleared to
start running I decided I would take what I could get.
After I had been running for a few weeks, for some
masochistic reason I checked my old CrossFit gym’s
schedule to see what the Workout of the Day (WOD)
would be. Four rounds for time of a 400 meter run
followed by 50 air squats, totaling one mile and 200
squats. I don’t think I’ve ever been so excited about
something that involved running a mile. I skipped
Gold’s for the day and headed over to Woodward
CrossFit, where I completed my first post-surgery
WOD first in my class. I guess all of that time working
on my lower body paid off.
Since then, I’ve been able to join my employees for
our end of the day WOD at the Naturally CrossFit box
that has been taunting me for the last month. Going
in to this surgery, my focus was only on what I was
afraid I’d lose. My independence, my strength and my
muscle mass, all of that would be gone after I went
under the knife. But now, only a month into my physical therapy, I’m starting to see that there is a lot to gain
going through this. Running will never be my favorite
activity, but if this surgery hadn’t gotten me thrown out
of the weight room, I would have never worked on it.
Each week, I’m getting faster and my legs are getting
stronger. Who could have known that an injury might
lead to making me a more well-rounded athlete?
CATZ Austin Sports Performance Center
CATZ Physical Therapy of Austin is dedicated to help their clients advance from
injury, pain and dysfunction, to fully-restored, pain-free activity in the shortest
amount of time possible. They’re physical therapy programs are tailored to your
specific atheltic goals, which is why they were David’s first choice to help him on
his journey from recovery to competing in his first CrossFit competition.
For more information about CATZ Austin Sports Performance
Center’s physical therapy program, click here.
FIT 360
It’s Spring Break!
Now, What Do I Do With My Kids?
Here are a few Spring Break camps that will keep your kids
active, entertained, and most importantly, out of your hair.
SunCrest Farm Day Camp
Longhorn Baseball Camp
This horseback riding camp is open to boys and girls,
ages 7 and up. Not only does horseback riding give
you a nice core workout, but it will get the little cowboys and cowgirls in your life outside and enjoying
the Texas sunshine. Classes are limited to 12 campers
per week, taught by a qualified instructor with over 25
years of experience and campers can choose between
Western or English style riding lessons.
Help develop the skills of your little Babe Ruth’s in the
making at this camp designed to provide instruction
on all aspects of the game including hitting, defense,
pitching, catching, base running and strategy.
Iron Horse Country Ranch
Motocross Camp
Give your children an experience they won’t soon
forget at the Iron Horse Country Ranch. Riders of all
levels are welcome to spend the week learning to ride
motorcycles on a few of Iron Horse’s Motocross tracks
and dirt bike trails. All gear is provided as well as
snacks and beverages for the campers.
Gilbert’s Gazelles Spring Break
Camp
Help your kids master their running fundamentals at
this fun camp. Gilbert Tuhabonye is a former NCAA
All-American and National Champion who believes
that by transforming an athlete’s biomechanics, running becomes a joy and the likelihood of injury is
significantly limited. Gilbert brings his running and
life experience to the training in an educational and
inspiring format that stresses his love and commitment to the sport. This three day camp is designed
for children ages 8-16 and will be separated in to two
age groups (8-12, 13-16). Space is limited so that your
child may receive personal attention.
Austin Tennis Academy
Spring Break Training Camp
The Austin Tennis Academy is offering numerous
tennis camps to appeal to all skill sets. Beginners can
join the QuickStart camp to learn about the QuickStart
tennis format instrumental in developing your child’s
skills as a tennis player. Intermediate players can attend
the Morning Camp, where players will work on their
fundamentals and improve their overall movement.
And for the competitive kids, the ATA is offering an
Afternoon “Tournament Tough” Camp, where tennis players at the “Champ” and “Super-Champ” levels
will improve their game by using competitive game
situations, technical training and point play, as well as
movement and flexibility training.
Austin Rock Gym
Spring Break Climbing Camp
Kids climbing up the walls with too much energy? Take
them to the Austin Rock Gym where anyone, no matter
how old, can learn how to climb in a safe environment.
Capital Gymnastics
Spring Break Retreat
Capital Gymnastics offers camps for children ages 3-12.
Campers can enjoy obstacle courses, inflatable games,
gymnastics training and even field trips.
Anne Marie Bloodgood
DANCER • BALLET AUSTIN
Jessica Stephen
CROSSFIT COACH
Desiree Ficker
PROFESSIONAL
TRIATHLETE
BEAUTY & PERFORMANCE
NOW YOU CAN HAVE BOTH
photo: Lucas Purvis
The heat and perspiration resistant design
won’t crease or smear while at work or play.
• 1206 W. 38th Street Austin, TX 70705 • 512.320.8732
Austin Locations The Triangle 4616 Triangle Ave, Ste 200 Austin, TX 78751 512-‐459-‐9000 th
6 & Lamar th
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Looking Good
While Working
Up a Sweat
Get
the
Look!
Want to brighten up your look before heading to the
gym, without risking looking too done up? Rochelle
Rae of Rae cosmetics shows us how to achieve a
natural look that will survive your workout.
I
By Rochelle Rae
I’ll admit it, I wear makeup to the gym. I’m not
ashamed and neither should you be. While there
has long been a social stigma about “the girl that
wears makeup to the gym” there is one thing that
no one seems to consider when it comes to making yourself presentable even when you know
you’re going to get sweaty. Going to the gym is so
much more than just working out. To most of us it
is a social experience too.
We see our friends, co-workers, neighbors and
sometimes maybe even meet a special someone.
So of course we would like to look good. If you
are comfortable with no makeup, great! But there
is no way I am going with my dark circles, dark
spots and the blondest eyelashes ever for the whole
world to see. And guess what? There’s nothing
wrong with that!
So if you are like me, I’m here to tell you makeup at the gym is ok. However, not all cosmetics
are created equally. It’s important to use the right
products as well as application techniques, or
you’ll end up looking like a hot mess, which kind
of defeats the purpose. Obviously, you don’t want
to go to the gym with the dark, smoky eyes or red
lips you might wear for a night out on the town,
so here are a few tips for a natural look perfect for
coffee with girls or a cardio session.
First, apply a primer
1
It may seem like a waste of
time but it really just takes
a couple seconds and is a
great product. Choose a
silica-based product, like
Surface Primer. It is water
resistant and provides a
smooth, matte surface for
makeup application, helping
keep it in place even longer.
Next, apply a little
Climate Control
Mineral Tint SPF 20.
This mineral tint is three
products in one:
a moisturizer, sunscreen
and a tint. The active ingredients are titanium dioxide
and zinc oxide, so it is a
chemical free sunscreen and
naturally water-resistant. So
even when you work up a
sweat, it stays on.
2
Rochelle Rae is the CEO and
creator of Rae Cosmetics. Rae is a
fresh and versatile cosmetics line
ideal for everyday performance
during exercise, travel or
for those that simply lead a busy
lifestyle. Rae has quickly become
a favorite line amongst active
women and athletes looking for
performance as well as beauty
from their cosmetics.
The Product She Can’t Live Without:
Blotting papers! Love them, can’t live without them.
They are cheap, convenient, easy to use and easy to
carry. I always keep a few in my bag, my purse, my
car – everywhere. Just press a sheet or two (or for me
three) on your skin to get rid of the shine and sweat
without removing your makeup.
Powder is essential
3
it really does set everything
in place, think of it like
hairspray. Just a few sprays
at the end of styling helps
the curls stay in place all
day. Just a few swishes from
the powder brush does the
same for your face. Get a
lightweight Mineral Powder
to let skin breath and keep
pores clean.
Lift and Brighten
Your Eyes
I think curling your
lashes and applying
mascara makes a huge
difference, especially if
your lashes are blonde
like mine. Curling your
lashes lifts and brightens
your eye so quick and
easily, just add a couple
swipes of mascara and
you’re almost ready to
walk out the door. Be
sure to use a waterresistant mascara like
Lush Silk Mascara to
avoid getting raccoon
eyes after an intense session on the elliptical.
5
Brighten Up
with Blush
Just a quick pop of
Mineral Blush on the
apples of your cheeks
can really brighten
you look as well,
giving a nice healthy
glow.
4
Finish with a
Touch of Gloss
Lipgloss moisturizes,
makes lips look plump
and is just plain pretty.
Just a quick swipe adds
a touch of color without
making you look too
made up. Choose a gloss,
like Lucky Lips that is
super shiny but not sticky.
7
Products used in this tutorial:
6
Tint
Primer
Gloss
Powder
Mascara
Blush
FIT 360
Two Braids, Three Looks
Sure, a plain ponytail with a headband is an efficient way to keep your hair out of your face while
you’re working up a sweat. But sometimes, we need to mix it up. This adorable double french
braid is a nice alternative to a boring headband, and is perfect for any ladies going through the
special hell that is growing out your bangs.
Hair by Kristan Humphreys
The Double-French
1
2
3
4
5
6
1. Using a comb, give your hair a side part. Starting on the left, gather a small section of hair at your crown and
separate into three strands of hair.
2. Cross the strand closest to the front of your hairline over the middle strand and under the strand furthest from
the hairline. The strand that was originally the furthest from your hairline should now be in the middle, with the
original middle strand closest to the front and the original front strand furthest from your hairline.
3. Gather a small section of hair from your hairline and add it to the strand that is now in your right hand.
4. Repeat this process until you reach the top of your neck. Then continue to braid your remaining locks and secure
with a hair tie.
5. Repeat on the other side and secure with a hair tie.
6. Now that you’ve got the braids, here are a few ways to style them.
The Braided Bun
k
o
o
L
The
1. Gather your remaining un-braided hair
and the French braid on the left side of your
head at the base of your skull.
1
2
2. Take the braid on the right side of your
head and wrap it completely around the
base of your pony tail. Secure with a bobby
pin, being sure to tuck in any hairs that
stick out.
3. Take the end of the braid on the left side
of your head and wrap it around the base of
your pony tail as well.
4. Secure with a bobby pin.
3
4
5
6
5. Braid your pony tail secure with a hair
tie.
6. Tuck the bottom of your braid under
your double French braids and secure with
a bobby pin at the base of your skull.
Braids for Days
FIT 360
k
o
o
L
The
1
2
3
4
5
6
7
8
1. Gather your un-braided hair and the braid on the right side of your head into of low side pony tail and secure
with a hair tie.
2. Wrap the braid on the left side of your head around the base of the ponytail and secure with a bobby pin.
3. Repeat with the braid from the right side of your head.
4. Add another hair tie to your ponytail for extra security.
5. Separate your pony tail into two sections.
6. Take a small section on the outside of the strand of hair in your right hand.
7. Cross the smaller strand over the larger strand in your right hand and add it to the hair if your left.
8. Repeat this same process with the strand in your left hand and continue until you reach the end of your hair.
Secure with a hair tie.
The Braided Ponytail
k
o
o
L
The
1. Take a small section of hair at the crown of your head
and tease it until you achieve a bump.
2. Gather your remaining unbraided hair into a high
ponytail and secure with a hair tie.
3. Wrap each braid around the base of your pony tail
and secure with a bobby pin, being sure to tuck away any
loose strands.
1
2
Kristan Humphreys
has years of experience
as a hair stylist and
makeup artist and was
the driving force behind
Keep Austin Gorgeous’
new Braid and Bun
Bar. Looking for a great
updo for your wedding
or just a night on the
town? Click the link to
send her an email and
book an appointment
today!
Email Kristan
3
4
Meet the Stylist:
or call
(940) 230-6712
Kristan Humphreys to book an appointment
Learn more about Keep Austin Gorgeous’
FIT Bar
March 2013 55
newNATURALLY
Braid and Bun
FIT 360
A Coach in
the Making
When Mekenzie was
only 2 years old, her
mother, Shannon Isbell,
started coaching CrossFit classes. Not a big fan
of sitting around in the
kid’s play room until she
was finished, Mekenzie
spent her time at her
mother’s side, learning
the ropes of coaching.
Today, Mekenzie can
often be found in the
kid’s room at Woodward
CrossFit, taking the
other children through a
mini-CrossFit workout
of their own. And on
Saturdays, she attends
the FIT4LIFE kids
workout at Woodward
CrossFit. So we invited her to the Naturally CrossFit
gym to take Naturally Fit Magazine’s nutritionist and
Naturally Fit 360 TV host Emily Talley through a kidfriendly workout.
Learn more about the
FIT4LIFE program on
page 78!
THE WORKOUT
THREE ROUNDS OF:
5 Push-Ups
4 Air Squats
7 Box Jumps
7 Kettlebell Swings
Mekenzie, a full-service CrossFit coach,
helps Emily set up her station before the
workout starts.
YOU’LL NEED
One Kettlebell, the weight of your choice
One small, stable box.
5 PUSH-UPS:
Mekenzie makes sure that Emily’s
push-up form is on point by showing
her how it’s done.
Make sure your chest touches the ground and
your arms are fully extended at the top of the
movement, or you might hear Mekenzie call out
“No Rep!” from the other side of the room.
FIT 360
4 Air Squats
Mekenzie makes sure that Emily
doesn’t cheat herself out of a good
workout by not going to her full
squat depth.
With your legs shoulder width apart, bend your
knees, keeping your heels flat on the ground,
and squat down as low as possible. Your hips
should dip below your knees. If you have trouble
balancing, keep your arms out while you squat.
7 Box Jumps
Stand in front of your box with your feet
should-width apart. Bend your knees, swing
your arms back, and jump onto the box.
Make sure to stand all the way up once you’re
on your box. Mekenzie only accepts Gamestandard box jumps.
ALMOST DONE!
7 Kettlebell Swings
Being a coach isn’t all about pushing
your students as hard as you can. A great
coach is also a great cheerleader. On the
last stretch of her workout, Emily could
use a little motivation and Mekenzie was
more than happy to help her out.
Stand with your feet shoulder-width apart. With
two hands on the Kettlebell handle, squat down and
swing the Kettlebell between your legs. Force your
hips forward, using the momentum from your hips to
get the Kettlebell fully extended over your head.
A special thanks to Shannon Isbell for
raising such a tough coach!
THE DOCTOR IS IN
Protecting Your Children
From Future Injuries
- Many parents assume that their children are too young to have already developed physical issues that could
lead to injury. However, according to Dr. Samuel Sneed of Next Level Chiropractic & Rehab, that is simply not
the case. Here are a few routine stretches that can spare your child from future injuries.
I
By Dr. Samuel Sneed
It amazes me how often I come across
young adolescents who have already developed postural alterations, mobility restrictions, and poor movement quality. It truly
disturbs me and there must be something
done about it. They say the first step to solving a problem is admitting that there is one.
So let’s all face it together and start taking the
necessary steps to address these issues in our
young ones and ourselves.
I am very familiar with and regularly take
my patients through standardized movement
screenings, having them do simple movements
such as touching their toes, squatting, and doing lunges, to better prescribe manual therapy
and corrective exercise strategies. When I
first started taking adolescents through these
movement screenings, I had developed a
preconceived notion that any failed movement
would most likely be due to stability or motor
control problems, and not restrictions in mobility. I was shocked to find that this was not
the case at all. I, like many other parents, had
made the mistake of assuming that children
are too young to have possibly developed these
issues already.
Parents are frequently surprised at how
dysfunctional their children’s movements
are, and wonder how this could have possibly
happened. I believe that sedentary lifestyles,
sitting in particular, is at the crux of the
problem. To make matters worse, most of us
slouch while sitting, greatly magnifying these
problems. Research shows that children spend
an average of eight hours per day sitting, often
times hunched over working/looking at electronics. Sitting is never good for you, there is,
however, a proper way to sit that minimizes
the damage. Sitting must be considered a high
skilled, learned event.
Ready to get started? Begin by sitting towards the edge of your seat with an upright
torso. If viewed from the side, your ear, shoulder, and hip should be in a straight line. Here
comes the fun part, you must now engage your
abs about 20 percent, while pulling your shoulder blades down and back. I often have my patients visualize what they would do to break a
thick stick in half at arms length. You’d quickly
realize that there is no muscle engagement
while slouching. Slouching puts the stress on
the bony skeleton and ligaments, as opposed to
your muscular system. This results in very predictable and detrimental postural alterations.
Clearly, there is a huge difference in the effects
of slouching versus assuming a more powerful posture, at least on the spine and shoulders.
Sadly, when it comes to your hips and glutes,
there really is no good way to sit. Below are
some useful stretches and exercises to help
negate the effects of sitting.
Dr. Samuel Sneed is the owner of Next Level Chiropractic and Rehab
located in Austin, Texas. His clinic specializes in soft tissue therapy
and exercise rehabilitation to maximize sports performance. He is a
native Texan and studied Biology while attending the University of
Texas at Austin. He then continued his education at Parker College
of Chiropractic. In addition to earning his Doctorate of Chiropractic,
he also received a Bachelor of Science in both Human Anatomy and
Health and Wellness. Dr. Sneed is certified in Active Release Technique (ART). He is a Titleist Peformance Institue Certified Golf Fitness
Instructor (TPI-CGFI), and a certified Functional Movement Screen
(FMS) expert.
The Two Most Common Physical Imbalances...
Tight
Neck/Traps
Weakness
in Lower
Traps
Weak Deep
Neck Flexors
Short,
Tight Pecs
Tight Lower
Back
Weak Glutes
UPPER
CROSSED
SYNDROME
Weak Core
Tight Hip
Flexors
LOWER
CROSSED
SYNDROME
THE DOCTOR IS IN
And How to Correct Them.
RIGHT
WRONG
The Pec Stretch
The Hip Flexor Stretch
DO: Kneel on your right knee and place your hand behind your
head. Be sure to squeeze your glutes, maintain a stable spine and
keep your rib cage down. Hold for two minutes on each side.
DON’T: Arch your back to lean into the stretch.
Place your arms against the frame of an
open doorway and lean forward. Move
your arms to different heights in the doorway until you find the soreness. Hold the
position for two minutes.
NOTE: Some patients may experience
some numbness from holding this stretch
for too long. If your arms start to feel
numb, stop the stretch.
The Bridge (Core/Glute Correction)
Lie with your back flat on the ground and your knees up.
Squeezing your glutes and pushing through your heels,
push your hips toward the ceiling. Hold for one minute
and repeat for two more set.
NOTE: If you hamstring begins to cramp, this is not the
stretch for you
Seated Wall Slider
Sit with your back completely flat against the
wall, with your rib cage down and your head
against the wall. Hold your arms against the
wall and extend them upward, making sure
that you don’t begin to arch your back. Repeat
this movement for 3 sets of 8.
THE DOCTOR IS IN
“Regardless of the time spent in athletics, the hours spent
sitting for three meals, sitting while going to and from
school, sitting during class, and sitting while studying and
playing video games is very problematic.”
Although leading an active lifestyle undoubtedly
helps to ward off some of these issues, it won’t erase all
of those hours spent on your butt once you leave the
gym. Let me repeat myself for emphasis: regardless of
the time spent in athletics, the hours spent sitting for
three meals, sitting while going to and from school,
sitting during class, and sitting while studying and
playing video games is very problematic.
be. The potential risk in stunting overall body awareness and athletic development, not to mention increase
their risk for injury is not a good choice if you’re aiming to raise a champion.
Overuse
As stated above, overuse conditions account for
more than 50 percent of injuries in our children. This,
I believe, is an area that we as parents, coaches, and
Early Specialization
health care practitioners can greatly reduce. There are
While beggars can’t be choosers, and we’d all be
many important and well known factors in reducing
happy for our kids to take part in any form of physical the risk of overuse conditions. These include proper
activity, it really is best to make sure that they are inwarm up and cool down, avoiding increasing training
volved in a wide variety of activities. As we will further intensity too rapidly, listening to your body (don’t train
discuss below, more than 50 percent of all injuries in
through the pain), improving mobility, strength trainchildren are a result of overuse conditions. Overuse
ing, and improving core stability.
conditions are the result of repetitive micro-trauma to
However, none of these truly address the QUALITY
the muscles, tendons, ligaments, bones, or joints. Ex- of the soft tissue. Any time we insult our soft tissue
amples include Achilles tendinitis, jumper’s knee, and
(muscles, tendons, ligaments) we heal in a predictable
tennis elbow just to name a few. Varying the activities manner. Our bodies will lay down dense, thickened,
and movements that we do greatly reduce our risk of
fibrous scar tissue. The formation of scar tissue can
injury.
be a result of repetitive use (overuse), crush injuries,
Nowadays, children are starting to turn their focus
strains, tears, or even hypoxia (poor oxygen). This
to specific sports at a younger and younger age, effecdense, fibrous tissue loses its elasticity, has decreased
tively pigeonholing themselves from the get-go. Durblood flow, and doesn’t allow for the proper sliding of
ing the crucial developmental stages of early and late
muscles, tendons, and ligaments. Ultimately the stiffchildhood, our brains crave a rich learning environened tissue can result in pain, loss of range of motion,
ment with a wide variety of stimulus. Depriving our
and decreased strength.
young athletes of this stunts their athletic potential by
The breaking down and remodeling of this dense
depriving them the necessary motor learning and body scar tissue is of the utmost importance in both recovcontrol to learn and excel at other sports. Early special- ering from and preventing injury and this cannot be
ization is often times done with the intent of improvdone by static stretching alone. There are many soft
ing a young athletes chance to start on varsity or earn
tissue therapies that are meant to breakdown the scar
a college scholarship. Ironically, it’s that early focus
tissue, thereby improving the QUALITY of the inin perfecting one sport that will end up holding your
jured/scarred tissue. There are also excellent ways to
child back from becoming the best athlete they can
treat yourself.
There are three tools that I often recommend for
taking care of soft tissue on your own: Foam rollers,
muscle sticks, and lacrosse balls. Not only are all of
these vital to taking care of your soft tissue, but they’re
all very cost-effective as well.
As a general rule the techniques used with these
tools are very similar.
When using any of these tools, it is best to start by
scanning for any soft tissue that is tender or feels knotted. Areas that are tender are usually that way for a
reason. Those knots and tender spots are generally the
areas that you need to give the most attention to. After
identifying a problematic area, the rules are simple...
there are no rules – kind of. We call it, “search and
destroy.” Be as deliberate as possible, and stay on or
around the tender spot for about two minutes. This is
going to hurt. Make sure to breathe as it will help you
to relax. Beginners may find the process uncomfortable
and awkward, but you’re just going to have to suck it
up. A little discomfort now will help you avoid a whole
lot of discomfort in the future. After just a few sessions,
the tissue should start to be less painful to work on,
and you will find yourself to more adept at finding the
necessary positions to accomplish your goals.
The most common mistake I see, is that people do
not treat their soft tissue long enough. Remember,
two minutes per muscle group! This should be done
a minimum of three times a week for maintenance
depending on the age, activity level, and goals (injury
vs. prevention) of user. It can be used before and/or
after activity or sport. With a little bit of anatomical
knowledge and know how, you will grow to love these
instruments. I hear it all the time, my patients have
become accustomed to taking lacrosse balls with them
even when they travel!
I am blessed to be in a position to not only help
young athletes get out of pain and return to sport, but,
more importantly, I get to educate them in the proper
maintenance of their bodies. Poor human movement
has no age limit. There must be a shift from the treatment of injuries to the prevention of injuries. I believe
that through education and early detection we can
make a profound difference in the future quality of life
in our young children.
Foam Roller Exercises
Mid/Upper Back
Lie on the floor with your foam roller
positioned in the middle of your back.
Place your hands behind your neck and
interlock your fingers. Slowly lean back,
keeping your core tight. Complete 6 extensions and then move the foam roller
to your upper back and repeat.
Anterior Hip
Roll foam roller along the side of your hips using short
strokes until you find a tender spot. Continue to roll out
each side for two minutes at a time.
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THE DOCTOR IS IN
Teaching Your Kids,
Teaching Yourself
Teaching your children about the foundations of good nutrition ensures that they won’t grow up to be another statistic
in America’s obesity epidemic. And if your parents didn’t teach you about nutrition as a child, there is no time like the
present to learn and set a good example.
By Kori Propst
How About a Fun Quiz?
Question 1:
Is your child overweight?
Guess again. Most parents answer this question
incorrectly. In fact, studies reveal that less than 25%
of parents correctly classify their children in terms of
weight or health risk
Question 2:
Are you overweight?
Have your answer? Perhaps this one was a little easier.
Studies have demonstrated a 22% misperception rate
of weight status among adults. Okay, not so bad.
Question 3:
Are you taking an active role toward
instilling positive eating behavior in your
children?
B
Be honest.
Books have been written about childhood obesity,
the First Lady created the “Let’s Move” campaign to
address the epidemic, and according to the Center
for Disease Control, in 2011 over 35 percent of adults
in America were considered obese—not just overweight. You don’t need this data to recognize how
dire a situation our nation is in when it comes to the
health of our kids though. Look around.
Over the past 30 years, obesity has doubled among
children and tripled among adolescents. Why?
When babies are being treated for obesity related
diseases prenatally, we’ve got issues. A headline
released in various media outlines in April of 2012
read, “Babies treated in the womb for obesity: Overweight mothers-to-be get diabetes pill to cut the risk
of having a fat child.” This was an article published in
the U.K., where over the past four years, newborns
weighing in at over 11 pounds has risen to 50%.
We could come up with a list a mile long for the
reasons we’re dealing with this overwhelming increase
in obesity—automation, easily accessible and highly
caloric food, mindless eating, lack of activity – you
name it. We can blame those external factors until the
cows we over-consume come home. But to what end?
At some point, if change is desired, personal responsibility must be taken. I would like to think that if mothers knew that being obese during pregnancy increased
their risk of a stillborn birth, death during pregnancy,
and a two-time increase in the child being overweight
as an adult, that they would think at least two-times
about changing their personal habits for the purpose
of raising healthier children. But that’s me. And it’s not
what I hear from parents.
Sam’s Club. The Customer Service Counter. Whenever I am wearing my Diet Doc shirt, I anticipate the
possibility of being approached with questions. The
sales associate walked over from behind the register
to help me, gave me a once-over, and said, “Oh! You
know, it’s so hard to eat right! I’ve stopped going to
McDonald’s and eating out so much, but my 5-year old
always wants to go there, so I just can’t lose weight.”
Cue the sound of tires screeching. EXCUSE ME!?
No questions. At least questions would imply some
level of curiosity. Nope. Just a barrage of excuses.
It’s this attitude among parents that leads to my
greatest disappointment. The opportunity to make a
difference and influence positively during our lifetimes
another individual hits most close to home when one
becomes a parent. At conception, though I do not
have children, I can imagine experiencing an immediate need to do whatever is in my power to create an
optimal environment in which my child can thrive.
My Sam’s Club mom could choose to model healthy
behavior because she recognizes it’s important for the
long-term well-being of her child or she could decide
it’s just too hard to hear her kid whine and give up for
the short-term.
The childhood obesity epidemic is a clue to begin
living more intentionally and approach our health with
greater awareness, which extends to the health of our
children. A woman I have gotten to know over the last
few months said to me recently, “Every day I learn that
everything I thought I knew about nutrition was just
completely wrong.” She was speaking about what she
gleaned from her parents as she grew up and struggled
with being overweight since she left elementary school.
Kori Propst holds a BS in Exercise Physiology and an MS in Counseling. She is currently finishing her PhD in Behavioral Medicine. She is a three-division professional
in the WNBF, a certified ISSN clinical sports nutritionist, personal trainer, and lifestyle and health coach. As the Wellness Director for Perfect Peaking & Diet Doc she
created the Mental Edge Program to aid competitors in developing individualized
strategies for optimal performance in their lives and for competing. Her blog can be
viewed at www.peakofmind.wordpress.com, where she offers practical strategies for
self-control and living with intention and awareness. She has created audio courses
that can be downloaded for quick implementation of new skills as well.
BLOG
Though she grew up in a household that placed an
emphasis on sports and leading an active lifestyle, her
parents would often resort to drive-thru dinners, eaten
quickly in the car on the way to practice, to save time.
She grew up with no direction about how to eat, cook
or make healthy choices and eventually, it caught up
with her. By the time she was 23, she had IBS, ulcers,
GERD, and could barely remember a time when she
wasn’t overweight.
Even if you’ve got the most active child in the world,
without a firm grasp on the importance of nutrition
instilled at an early age, they could end up just like
her. Parents, I know this isn’t the life you want for your
children.
Last November Dr. Joe and I spoke at a pediatric
conference for our local hospital system. The topic
– how to talk to caregivers about childhood obesity.
It’s a touchy subject. Parents want their children to be
healthy, but what research reveals is that they often
don’t know how to do this optimally, and they face significant barriers ranging from availability of resources
to keeping their kids inside due to fear about the safety
of the environment. Regardless, I’m living proof that
it’s possible.
Growing up in a single-parent home with a younger
sister, I watched my mom struggle to make ends meet.
She would be called out to work in the middle of the
night to the hospital for work, but exhausted as she
was, we always ate our dinners together. At the table,
without the television on. This was a tradition I could
count on, and it was where the three Propst girls connected. There was always a vegetable with every meal,
even if they were canned; a lean protein was consistently on the plate; and some sort of starch or fruit was
there too. I remember my mom conveying how important it was that I eat my veggies – she related them to
EMAIL
being strong for gymnastics, the sport I was involved
in! I don’t remember eating candy outside of Easter,
until I was older than 8 years. Eating out came maybe
once every couple weeks, and even now a Subway meal
feels special to me.
My mom also involved me in the cooking process.
Our meals were by no means gourmet, but they were
balanced and healthy. I smile when I think back to
what we would jokingly call the “experiments.” Something would appear on the dinner table, and it was a
concoction my mom had created with the leftovers
from the week. We would all grimace, and some were
certainly better than others, but none were horrible. If
it was all we had to eat, guess what? We ate! Think this
is how I learned the skill of creatively crafting a meal
out of seemingly unmixable ingredients in no time? It
served me pretty well when I moved away for college
and was “cooking” in my dorm room, that’s for sure.
Parents, kids eat what you make available. Kids also
eat what they see YOU eating. Surround them with
healthy choices, and they have no choice but to eat
healthy in your presence IF you are setting that example. If they see you be discerning and you convey
positive messages about food and its utility, they will
want to emulate you. Get involved with them and teach
them skills they can use for life, and they won’t forget.
Teaching your kids how to be healthy for life means
teaching yourself how to be healthy NOW.
A client of mine once told me that her five year old
daughter calls fruit “garden candy.” Now that’s some
sweet parental modeling!
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“
”
“
Kori, I am gaining so much
knowledge... awesome is not the
word to describe this process.
This is exactly - and more - what I
was needing. "Knowledge for Life".
I think this is a fantastic program.....
I can't believe I see the results in
such a short time. You are a saint!
”
“
I look so forward to our sessions,
Kori. You have no idea what impact
your words have. I respect and
admire you more than I can express
in an email. Thank you. I'm so
blessed to know you; you have
enriched my life in so many ways.
You have pushed me to limits I
didn't know I had!
”
FIT FOR LIFE
BRED
FOR
GLORY
BY JORDAN SNYDER
PHOTOGRAPHY BY JOHN CONROY
Dima Kurochkin is already miles ahead of the next generation
of athletes. The son of two Olympians, Dima has been Olympic
weightlifting since he was 9 years old and now he’s heading to
the 2013 Arnold Classic to compete at only 11 years old.
I
OK Weightlifting, where Dima spends four days a week working on his form.
It’s 5 p.m. on a Tuesday and while his classmates at
Windermere Elementary are relaxing at home playing video games and trying to best their highest score,
Dima Kurochkin, 11, is sitting in a warehouse in
North Austin, trying to best his own personal record
for his favorite Olympic weightlifting movement: the
snatch. As he approaches the barbell, Dima displays
the kind of laser-focus that most athletes can only
dream of having.
Weighing in at only 39 kilos himself, Dima is about
to attempt his heaviest weight to date – 35 kilos. By
the time he gets to the 2013 Arnold Classic on March
2, he hopes to have increased that weight to 40. Oleg
Kechko, owner of OK Weightlifting, yells out, “Dima
on the bar,” and a hush falls over the room. Dima
gets into position, narrows his vision, takes one deep
breath and in one explosive movement, the bar is over
his head. He drops the bar back on to the platform
with a loud clang and sheepishly walks back to his
chair to rest, seemingly unaffected by his classmate’s
eruption into cheers at the sight of this impressive
feat.
“Anything he’s doing, it’s just like that,” said Oleg. “I
mean, we’re talking about the sports and the grades in
school. He’s the best at math in his class, he’ll finish his
work in five minutes while the rest of the class is working for the next 45 minutes. That’s the mentality, it’s the
same with weightlifting, it’s like playing a chess game
with yourself, using your balance, speed and strength
at the same time. You really have to think about that.”
Dima, who is currently the state champion for his
age bracket, first started Olympic weightlifting at OK
Weightlifting when he was nine years old.
“I first started doing track with my dad, but we had
to get our strength up,” said Dima. “My Dad brought
me to Oleg and I just started weightlifting and started
to like it.”
In addition to just enjoying the act of lifting really
heavy weights, Dima says that what he loves most
about Olympic weightlifting is that when you mess
something up, it’s your fault and yours alone. You have
no teammates to blame, no excuses to make, if you
want to get better, it’s up to you.
In Dima’s family, track runs in your blood. Both his
Left: Oleg, Dima’s Olympic weightlifting
coach and God father, gives Dima a quick
neck rub while he chalks up before playfully pinching his ear.
Opposite Page: Oleg and Dima pose with
a photo of Oleg and his former Olympic
weightlifting coach.
mother and father are former Olympians,
representing the U.S.S.R. in track and field.
His mother even has two gold medals under her belt and is the current world record
holder for the 4x400 meter relay. However,
once Dima first touched that barbell, he
was hooked and his focus turned toward
Olympic weightlifting.
“As you can see, his family has a pretty
good background,” said Oleg, a former
Olympian himself, who represented Belarus for weightlifting at the 1996 Summer
Olympics. “When he was two or three
years old they had already started doing a
little bit of exercises on his arm. He didn’t
come to me a completely weak person,
when I got him he was swimming two or
three miles a day and he had been running
track with his parents for years.”
According to Oleg, Dima is poised to
excel at any sport that he chooses. He’s
already miles ahead of the next generation of athletes, many of whom won’t start
training until they’re about thirteen years
old. And while they could spend double
the amount of time in the gym trying to
catch up with Dima’s strength levels, they’ll
never be able to match the focus and determination that seems to come so naturally
to him.
“It doesn’t matter what Dima does with
his life, he’s going to be successful anyway,”
said Oleg.
“I started weightlifting when I was 12
years old, and probably close to what he’s
doing right now, I started doing when I
was 13,” said Oleg. “I had to spend a year
training, I was 100lbs and my best result
was like a 40 kilo snatch and a 50 kilo clean and jerk.
Even his technique and understanding is on a different
level. When we went to state the coaches were coming
up to him like, ‘Woah! What are you training, what are
you doing?’”
While Olympic weightlifting has Dima’s attention
for now, he’s not sure if he’ll do it for the rest of his life.
Dima will be entering middle school next year, and he
plans to join the track, basketball and football team. He
isn’t practicing Olympic weightlifting four days a week
in the hopes that he’ll make it to the Olympics one day
just like his parents; he’s doing it because he enjoys the
sport in the purest sense. Dima isn’t out to win medals
or gain recognition, for him, Olympic weightlifting is
just fun.
“He likes being in the gym more than he likes being
anywhere,” said Oleg. “He’s got the team atmosphere,
he feels like he’s a part of the gym and that brings him
excitement and that’s what is important.”
FIT FOR LIFE
Helping Students Become
FIT4LIFE
By Bridgette Wilson
R
The students at John B. Connally High School wake up early twice a week to get a workout in before class.
Real life is challenging at any age. One thing to
know is that no matter who you are, we all have weaknesses. The key is to identify them early so they do
not hinder us from reaching our goals and finding our
purpose in life. When Alicia “A.T.” Turner, founder of
Fit4Life, tried her first CrossFit class she had no idea
that this would be the foundation for her students
towards building academic excellence through physical
fitness.
“I needed to get kids after school and I had just
started CrossFit and I love it – I love the mental toughness that you got from it after completing a work out,”
said A.T.
With the determination to motivate and educate,
A.T. became certified and began cooking up the
Fit4Life program, which includes a dash of fitness, a
splash of classroom objectives and a pinch of problem
solving skills. Fit4Life targets all fitness levels, from the
athletically gifted to aspiring athletes, including parents and faculty. Each Workout of the Day, commonly
referred to as a “WOD” in the CrossFit world, is scalable for everyone based on their fitness level.
“We programmed workouts that allowed students
and teachers to work together,” said A.T. “Teachers got
a chance to be in a child’s shoes in a kind of reverse
role. As adults, sometimes we forget what it is to push
ourselves. So, it’s really cool to see workouts where you
have a teacher struggling and a student encouraging
them.”
After working with other schools and fine tuning
the program, A.T. and Fit4Life finally found the right
fit with John B. Connally High School, where she accepted a job as the school’s Graduation Coach.
“This is the first school where we have support from
administrators, we have parents that show up, we have
teachers that show up, so it is just growing here and
it fits here, it’s growing here because of the leadership
on campus,” said A.T. “Leadership makes a difference,
especially when you lead from the front.”
Not only is Fit4Life fundamentally supported, but
also financially.
“The kids, parents and teachers never have to pay,
they just have to show up,” said A.T. “Their payment is
we are creating a brand. Our students are quality, not
because of what they wear or what they do.”
Even though A.T. pushes her kids to be at their
After finishing their workout, the rest of the students gather around a student struggling through his last set
and cheer him on.
fittest, she consistently reminds them that Fit4Life is
not just a workout – it’s positive reinforcement, team
building and provides students a safe place to fail.
“It’s bigger than fitness,” said A.T. “…as human beings you want to have social skills; you want to be able
to communicate. You want to be able to work with
everyone. You want to be healthy, because it allows you
to live longer. So, we want to incorporate all of that. We
don’t want you to be fit and not able to keep a job. We
also don’t want you to be so smart, but unhealthy.”
A.T. stresses to her students that she is trying to
break their bad habits to make them stronger.
“In order to build muscle, you have to break the
fibers, they have the tear and then when they heal, they
grow,” said A.T. “So my kids are not in ISS (In-school
Suspension), they are not tardy; my kids don’t get
kicked out of class.”
Classes are held at Connally on Tuesdays and Thursdays at 7AM.
“Right now, it’s funny because the kids are starting
a petition because they want to get four days a week
instead of just the two,” said A.T. “The kids sell it; we
don’t advertise it.”
Due to the overwhelming demand, recently, A.T. has
added a 6 a.m. Tuesday/Thursday class.
“The first day, we had 25 kids, parents, teachers,”
said A.T “Class starts at 6 a.m., so I had gotten there at
5:30 a.m. and the first kid shows up at 5:32 a.m.! We’ve
been having 6 a.m. classes for the last two weeks and
I’ve averaged 22 kids, I had to take pictures because I
didn’t think anyone would believe it.”
Ultimately, A.T. would like to see her students take
the lead in some of the classes held at Woodward
CrossFit over the summer.
“As they see me coaching, as they see me leading, we
want to put them in the same position: they coach the
younger kids,” said A.T. “It develops leadership and it
develops problem solving.”
Student coaches will be expected to plan the daily
workouts for their assigned team and monitor the
progress of the other students.
“We want to be able to pay students to do that or if
not pay them, give them community service hours and
give them gift certificates to allow them to purchase
stuff to get them ready for life after high school,” said
A.T.
From breaking down the weaknesses of bad habits
to building up strong minds and muscles, the Fit4Life
program has enriched the lives of the students at John
B. Connally High School, teaching them that there is
much more to physical fitness than looking good in
your swim suit over Spring Break.
Out of the Box, Out of the
Gym, Out of Your Mind
Training.
Naturally Fit 360 TV host Emily Talley had a great time shooting this fitness
video with the expert trainers at FXFit. FXFit’s mission is to inspire others
with their passion for health and fitness. Their purpose is to reach fitness goals
while influencing spiritual, emotional, and physical well being. Their hope is
to build a healthy community with one satisfied client at a time. Their training
style focuses on circuits, core, and cardio; compound movements that require
total body efficiency and core stabilization and a traditional yet unique approach to Isolation Training.
The Art of Strength
Naturally Fit Welcome Art of Strength to the 2013 Naturally Fit Super Show!
Naturally Fit 360 TV host Emily Talley, recently visited Punch Kettlebell’s
North Austin Facility, where they feature Art of Strength Training. While
there she got a sneak peak of what may be seen at their event in July.
What is the Art of Strength Resolution Challenge?
The Art of Strength Resolution Challenge is a competition open to all fitness enthusiasts. Created to determine how much weight you can move in 8
minutes of work using double kettlebells with 4 moves. Art of Strength will
also offer 6 Kettlebell 101 sessions during the 2 days and will also host a free
course for children that will test their strength, endurance, speed, agility, and
metal fortitude.
The Movement Challenge
Naturally Fit Welcome Texas Parkour to the 2013 Naturally Fit Super Show
Texas Parkour will hold The Movement Challenge this year the 2013 Naturally Fit
Super Show. Naturally Fit 360 TV host Emily Talley was recently invited out to
one of Texas Parkour’s indoor facilities to see what Parkour is all about.
What is The Movement Challenge?
The Movement Challenge is all about how fast and efficient you can move
through obstacles. You will hang, swing, climb, jump and crawl, lift and carry
with a lot of creativity. Think Ninja Warrior or MudRuns. The competition is
open to any and all athletes, gymnasts, rock climbers, runners, crossfiter, boot
campers and more. But only one winner will be crowned victorious as a true
Practitioner of Movement!
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“Healthy Foods” That Aren’t The Least Bit Healthy:
JUICE
W
While it’s no secret that the pre-made juices you
find on grocery store shelves are nothing more than
glorified sugar-water with a slight grape flavor, many
progressive parents have taken to juicing their own
fruits and vegetables to satiate their children’s thirst.
Others, who don’t have children but hold vegetables
in the same regard as the average American five-yearold, have turned to juicing as a way to cheat the system
and get their daily produce requirements met in one
sitting.
Now, as Emily will soon tell you, having the occasional juice on the side of your well-balanced lunch
is not the end of the world. It’s when we see juice as
a replacement for our vegetable intake, or even as a
replacement for our lunch, that we start to get in to
trouble.
Many of you may have heard of the juice fast trend
by now. This practice has been going on for ages, but
in recent years it has caught the attention of the health
and fitness crowd as a way to cleanse their body of toxins while getting all of their nutrients. As a journalist,
I’ve always found that articles in which I torture myself
By Jordan Snyder and Emily Talley
for the entertainment of my readers do well. So when I
was writing for a magazine in Florida before moving to
Austin, I decided to go on a 10-day juice fast and write
about the experience.
The “experience” was 10 days of slowly going insane,
being in a constant state of hunger and starting to
watch The Food Network like it was The Spice Channel. Honestly, anyone that tells you that they felt amazing while on their juice fast let the hunger go to their
head and became completely delusional. That’s the only
explanation.
Sure, ten days of surviving on nothing but putrid
green juice is a bit of an extreme example, but jamming two pounds of produce into a juicer and calling it lunch is becoming more and more common.
While the farmers market haul that you just fit in to an
8-ounce glass may have just as many calories as solid
food, much like grabbing a quick meal from your local
Chinese restaurant to save a dime, you’ll be hungry in
about an hour. As usual, I’ll let Emily hit you with a
dose of reality.
J
Juicing is drinking your nutrients, which, if you’ve
been keeping up with this column, I am not a fan of.
To re-cap, when we drink nutrients, we bypass hunger
signaling mechanisms that are normally turned on by
the act of chewing. These mechanisms are in place to
send messages to our body that consumption is happening and soon we will be full. This process does not
occur in the same capacity when we drink our food,
and therefore we are less satiated and more likely to
over-consume. In other words, if you’re looking to
pack on a few extra pounds as quickly as possible, try
juicing!
The main draw of juicing is that it takes more fruits
and vegetables than is humanly possible to eat in one
sitting just to make a single glass. So it follows that one
would assume more produce equals more nutrients. As
it’s my job to regularly give you folks a good ol’ fashioned nutritional reality check, I am here to tell you
that, no, you haven’t found a loophole that allows you
to knock out all of your fruit and vegetable servings in
one sitting. Juicing takes a large amount of food and
condenses it into a single, easy to swallow liquid serving. This can lead to overconsumption again, in particular overconsumption of carbohydrates, and in the
case of juicing fruits, overconsumption of sugars. This
occurs mostly when we juice fruits, but to some extent
vegetables too.
Dr. OZ’s “Green Drink”
Ingredients:
Apples
Celery
Cucumber
Ginger
Lemon
Lime
Parsley
Spinach
What’s the problem?
64g of carbs
and
35g of sugar
PER SERVING
“But I ONLY juice
vegetables!”
Congratulations, you are one of the few. But even
here you can get into a sticky situation. A juice recipe
calling for carrots, garlic and parsley racks up nearly
30g of carbs and if you were to juice an entire bushel of
greens you’re looking at almost 20g on their own.
I am certainly not knocking the intense micronutrient load that leafy green vegetables pack, I simply
want to point out that when condensed into an easyto-swallow liquid quickly, those healthy greens quickly
turn into a high carbohydrate load. To add insult to
injury, when vegetables and fruits are juiced, they are
stripped of most of the fiber content and the nutrients
contained in the fiber. Meaning we are actually missing
out on a handful of nutrients AND we absorb more of
the plants antioxidants when we consume them with
the fiber of the plant. Suddenly, that juice isn’t going
down so smoothly, is it?
I do not think that all juicing is inherently evil.
Some juicing can make its way into a perfectly healthy
diet. If you are someone who has trouble consuming
an adequate amount of veggies, then juicing could be
for you. Even if it is lacking some of the fibrous nutrients, at least you are getting some of the benefits of
vegetables as opposed to none. However, proceed with
caution. A liquid lunch, no matter what the libation,
is never a great idea. But if the thought of eating one
more broccoli floret makes you curl up in the fetal
position, feel free to bust out the juicer. Just be sure to
drink your juice as part of a solid food diet and avoid
adding copious amounts of fruit.
So if you’re sitting at home, choking down a nice tall
glass of kale juice, thinking that you beat the system,
pour that green sludge down the drain and make
yourself a salad. Not only will you get in a few servings
of vegetables that will keep you from binge eating later
on, you might even enjoy it.
That’s more sugar than a SNICKERS BAR

MEET DIMA - Naturally Fit

Transcription

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