spring meet dima break - naturally fitmeet dima the 11-year-old olympic weightlifter kid-friendly...

NATURALLY FIT March 2013 1THE F

IT KIDS I

SSUE

MEET DIMATHE 11-YEAR-OLD

OLYMPIC WEIGHTLIFTER

KID-FRIENDLYHEALTHY

RECIPES

PLUSOUR

SURVIVAL SXSWSXSWGUIDE

HOW TO KEEP YOUR KIDS ACTIVE

SPRING BREAKSPRING BREAK

THAT COULD SAVE YOUR CHILD FROM FUTURE INJURIES

STRETCHESSTRETCHES

FOUNDER David Lee Nall

EDITOR-IN-CHIEF Jordan Snyder

MANAGING EDITORDara Nall, D.C.

NUTRITIONISTEmily Talley

STAFF WRITERBridgette Wilson

CONTRIBUTING WRITERS Kori Propst

Suzanne BarlasDr. Samuel Sneed

Erin Mouser

DESIGN INTERNKristin Sikes

PHOTOGRAPHYJohn Conroy

VIDEOGRAPHYThe Velvet Cartel

MAKE-UP ARTISTRae Cosmetics

ADVERTISINGErin Mouser

LETTERS TO THE [email protected]

MAGAZINE

4 March 2013 NATURALLY FIT

TABLE OF CONTENTS10. 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 Foods” That Aren’t Healthy: Juice

NATURALLY FIT March 2013 5

the 11-year-old Olympic Weightlifter

on pg. 72

Meet Dima


23Dirty Girl Mud RunWant 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.

FIT EVENTS

MARCH

APRIL

The Great Urban RacePush your limits at a race unlike any other!

Participants will navigate their way through 12 crazy challenges including anything from shoot-

ing 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.

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 competi-tions 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 FX-Fit Challenge or The Movement Challenge at The 2013

Naturally Fit Super Show at the Palmer Events Center on July 26th and 27th.

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!

13 CityScape Adventure Run

Have you always wanted to compete in The Amaz-ing 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 10/20Leave 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!


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 Oh-my-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 genu-inely enjoyed walking all day and then sleeping on the ground, more often than not I’d have a few young

AT 23 YEARS OLD I AM STILL, IN MANY WAYS, A CHILD.

FROM THE EDITOR


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 dur-ing 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, sud-denly 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 hear-ing 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

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 attrac-tion such as the “Wave.” Just an hour of play can raise your kid’s heart beat and

burn some calories.

Get Out of the House!

1. Giraffalaff Limbo, Amazon, $29.99Giraffalaff 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 men-tion the limbo is a great way for you kids to work on their core strength and flexibility.2. Fun and Fitness Treadmill for

Kids, Toys R Us, $99.99& Fun and Fitness Weight Bench

for Kids, Toys R Us, $79.99The 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.

TOYS FOR TOTSKeep your children healthy and entertained with these products and activities.

By Kristin Sikes

PRESCHOOL-1ST GRADE


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 hav-

ing a blast and looking cool. They will have a fun workout as they burn over

200 calories in just an hour.

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.

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.

1. Stats Punching Bag, Toys R Us, $29.99

3. Twister Dance, $34.99


2. Swimline: The Inflat-able Water Wheel Pool

Toy, K-Mart, $63.99

FIT PRODUCTS2ND-5TH GRADE


2. Family Party: Fitness Fun Wii Game, Gamestop,

$12.99Your 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 bas-

ketball, volleyball, canoeing, and even skydiving.

1. Pelican Pursuit 80 DLX 8' Kayak, Academy Sports and

Outdoors, $149.99Your kids will love getting some exer-cise 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.

3. Wham-O Dyn-O-Glow Frisbee, Walmart, $9.27One 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 try-ing 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!


6TH-8TH GRADE


Recipe Rescue: Healthy

Spring Break Breakfasts

By Bridgette Wilson

Green Eggs & Ham Mini Bites

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

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)

1/4 cup chopped zucchini

1/4 cup spinach leaves

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.

FIT NUTRITION

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.

4. Combine eggs with veggies, salt and pepper and whisk until well blended.

5. Add in cheese and stir to combine.

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 left-overs 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&JPancakes

FIT NUTRITION

Makes 6

Serving Size: 1 Pancake w/fruit

Calories: 164

Fat: 6g

Protein: 6g

Ingredients:Pancakes:

3/4 cup Cultured Low-fat Buttermilk1/4 cup water, as needed

1/4 cup 100% whole grain wheat flour 1/4 cup high fiber coconut flour

1 large egg2 tsp. baking powder

1/2 tsp. salt3 Tbsp. natural peanut butter1-1/2 Tbsp. raw local honey

1 tsp. vanilla

Fruit Topping:1/4 cup pure maple syrup1/2 cup fresh strawberries

Directions

1. Preheat a lightly greased griddle, about 300 degrees. If you do not have a griddle, you can use a regular skil-

let over medium heat.

Pancakes:

2. In a large bowl, combine flour, baking powder, and salt. In a small bowl, beat egg, honey and peanut but-ter; stir in buttermilk and vanilla. Add to dry ingredi-ents 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

1 cup plain or vanilla Non-fat Greek yogurt

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

Ingredients:

Per Serving:

Calories: 133

Fat: 4g

Protein: 6g

Directions:1. In small bowl, combine yogurt and honey. Set

aside.

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.


Almond-Crusted Chicken Tenders

The Caveman’s Happy Meal

Recipes and Photography by Jordan Snyder

O

ven-R

oasted Carrot Fries

Dairy-Free Chocolate Pudding!

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 paleo-friendly lunch is sure to be a hit.


FIT NUTRITION

Oven-Roasted Carrot Fries

2 lbs. organic carrots2 Tbsp. coconut oil, melted

1 tsp. salt½ tsp. pepper

1/2 tsp. smoked paprika 1/4 tsp. garlic powder

Ingredients:

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 Oven-Roasted Carrot Fries.

Your kids are sure to love this healthier cousin of

the sweet potato fry.

Directions:

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.


2 lbs chicken breast2 eggs, beaten

1 cup almond flour3/4 tsp. salt

1/2 tsp. pepper1 tsp. smoked paprika

1 tsp. ground rosemary1 tsp. garlic powder

2 tsp. arrowroot

Almond-Crusted Chicken Tenders

1. Preheat your oven to 425 de-grees and line a large baking sheet

with parchment paper. 2. In the bowl of a large food

processor combine all dry ingre-dients 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, flip-

ping the tenders halfway through the cooking process, until their

internal temperature reaches 180 degrees.

7. Remove from oven place ten-ders on a drying rack to cool.

Ingredients:

Directions:


Dairy-FreeChocolate Pudding

THE S

ECRET INGREDIENT

AVOCADO

1 avocado1/4 cup unsweetened cocoa powder

1/4 cup raw, local honey2 tsp. almond butter

1/4 tsp. salt1/2 tsp. vanilla extract

1/2 tsp. cinnamon

Ingredients:

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 ingre-dients and blend until well

combined. 3. Top with fresh berries or

store in the refrigerator for a midnight snack.

Directions:

FIT NUTRITION


FIT NUTRITION

Without Completely Wrecking Your Diet

By Emily Talley

SURVIVING

SXSW

)(


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 bal-anced 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 in-clude 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-any-where-else place, then live a little. SXSW comes around but once a year.

LET’S TALK

BOOZE

WHAT TO DRINKThis 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 SodaThis will get boring fast! Low carb, low calorie, 0g

carbs/serving and roughly 96 calories

2. red wineContains 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.

3. Whiskey, Brandy, Scotch or CognacOn the rocks or with a splash of club soda, these are an excellent low-carb, low-calorie choice. 0g carbs and 70

calories per 1oz serving.

4. White WineWhile most of the beneficial antioxidants are held

in the skin of the grape, which is removed for white wine, there are still some remaining antioxidants in

the actual grape itself. So, it may not pack quite it the antioxidant punch as red wine it is still a refreshing

choice with only 3-4g of carbs and about 100 calories per 4oz serving.

5. bloody maryGreat 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. beerIf 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

bold and heavy in taste, it takes a while to drink, there-fore you are less likely to over consume. Light beers

are around 100 calories and about 3-6g of carbs. These may be lower in carbs and calories, but because they

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, they will cause a large inflammatory response and will

leave most people bloated.

7. Gluten-free ciderWhile they may be free of that pesky gluten, ciders

tend to make up for it with their sugar content, about 15g per serving, to be exact. So, proceed with caution.

FIT NUTRITION


AVOID THE HANGOVER1. PACE yourself

It’s going to be a long week and it’d be best to remember the experience. While the college kid in you might want

to pound as many free beers as is physically possible before the bar runs out, remind yourself that there will be more of that sweet, free booze at the next stop. It’s

SXSW, there’s always another show or party, but you’ll never learn that if you’re passing out on 6th street at one

in the afternoon because you got a little over-zealous about those free mimosas at the last show.

2. eat!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.

3. drink water. lots of it.Alternate between an alcoholic beverage and water.

Did you have a vodka soda? Have a glass of water next. What about a beer? Follow it with a nice round of

crisp, refreshing water for your buddies, on you. What if you just had a shot? Chase it with water. You get the point. Staying hydrated throughout the day will not

only slow your alcohol consumption down, letting you enjoy the party a little longer, but it might even prevent

a hangover the next morning.

4. avoid sugary drinksAll 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

By Suzanne Barlas

- Suzanne spends the day with her Aunt Ginny and shows her just how simple healthy living can be.

TNATURALLY FIT March 2013 35

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 trav-eling 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 shop-ping. 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 con-cerns 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. Cook-ing 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.

Suzanne and her Aunt Ginny cook up enough health meals to last her the week.


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, Tupper-ware, 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 vari-ety. 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. Encour-aging 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.

FIT 360


Slow-Cooker Rice, Corn and Beans Ingredients:

1/2 cup uncooked brown rice1/2 cup homemade tomato sauce

1 cup. diced tomatoes 1 cup corn

2 cups black beans1/2 cup water

dash of salt and pepper1 uncooked chicken breast (about 4 oz.)

Serves 5 Directions:Place all ingredients in a slow-cooker and cook on low

for 3 hours.Serving Size: 1 CupCalories: 184, Protein: 13g, Carbs: 30g, Fat:2g

3 large marrow bones3 pieces of celery chopped3 pieces of carrots chopped

1 medium onion7.5 oz. of corn

7.5 oz. diced tomatoes18 oz. homemade tomato sauce

8.5 oz. of peas15 oz. of pinto beans1 cup cooked chicken

1 bay leaf1/2 tsp. oregano

1/2 tsp. poultry seasoning1/2 cup spelt noodles

Vegetable Chicken Noodle Soup

Serves 10

Serving Size: 1 CupCalories: 175, Protein: 11g, Carbs: 26g, Fat:4g

Ingredients:

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.

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


HFIT 360

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 at-traction 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 sus-pended 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 ex-citing 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-

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 in-structor Trevor Gibbs. Trevor is a level 4 instructor for indoor skydiving which is the highest level of certifica-tion that you can receive and moved here from Orlan-do, 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

The instructors at iFLY take a minute to play around inside of the wind tunnel before bringing in their first class.


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 bal-anced and guide your body in the direction you want

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.

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 skydiv-ing 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!


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

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.

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.

By David Lee Nall


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 mat-ter 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 accom-plish 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 dis-appeared 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 com-pete 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 con-verts to the Cult of CrossFit as well, I recently decided

FIT 360

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.


to install a CrossFit box at our headquarters. A Cross-Fit 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 physi-cal 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?

David finally gets to do a few strength exercises.

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.


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.

FIT 360

SunCrest Farm Day CampThis 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 cow-boys 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.

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, run-

ning 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 commit-ment 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.

Longhorn Baseball CampHelp 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.

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 ten-

nis 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.

The heat and perspiration resistant designwon’t crease or smear while at work or play.

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ILooking Good

While Working Up a Sweat

FIT 360

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.

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 mak-ing 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 make-up 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.

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 ingre-dients 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

First, apply a primer 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.1

Get the

Look!

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.

Powder is essential 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.3

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

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 water-

resistant mascara like Lush Silk Mascara to avoid getting raccoon

eyes after an intense ses-sion on the elliptical.

5

6

Finish with a Touch of GlossLipgloss 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

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.

Get the

Look!

Products used in this tutorial:

PrimerTint

Powder

Blush

Mascara

Gloss


Two Braids, Three LooksSure, 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

FIT 360

The Double-French

1 2 3

4 5 61. 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

The Look

1 2

3 4

5 6

1. Gather your remaining un-braided hair and the French braid on the left side of your

head at the base of your skull.

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.

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.


FIT 360 Braids for Days

The Look

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.

1 2 3 4

5 6 7 8


The Braided Ponytail

The Look

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.

Meet the Stylist: Kristan Humphreys

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!

or call (940) 230-6712

to book an appointment

Learn more about Keep Austin Gorgeous’ new Braid and Bun Bar

Email Kristan

1 2

3 4

The Look


A Coach in the Making

FIT 360

When Mekenzie was only 2 years old, her mother, Shannon Isbell, started coaching Cross-Fit 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 kid-friendly workout.

Learn more about the FIT4LIFE program on

page 78!

THE WORKOUTTHREE ROUNDS OF:

5 Push-Ups

4 Air Squats

7 Box Jumps

7 Kettlebell Swings


YOU’LL NEEDOne Kettlebell, the weight of your choice

One small, stable box.

Mekenzie, a full-service CrossFit coach, helps Emily set up her station before the

workout starts.

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 SquatsMekenzie 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 JumpsStand 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 Game-

standard 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!


IIt amazes me how often I come across young adolescents who have already devel-oped postural alterations, mobility restric-tions, and poor movement quality. It truly disturbs me and there must be something done about it. They say the first step to solv-ing 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 do-ing 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 mo-bility. 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

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.

By Dr. Samuel Sneed

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 elec-tronics. 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 to-wards the edge of your seat with an upright torso. If viewed from the side, your ear, shoul-der, 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 shoul-der blades down and back. I often have my pa-tients 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 pre-dictable and detrimental postural alterations. Clearly, there is a huge difference in the effects of slouching versus assuming a more power-ful 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.


UPPER CROSSED

SYNDROME

The Two Most Common Physical Imbalances...Tight

Neck/Traps

Short, Tight Pecs

Weak Deep Neck Flexors

Weakness in Lower

Traps

LOWERCROSSED

SYNDROME

Tight Hip Flexors

Weak Glutes

Weak CoreTight Lower Back

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 Tech-nique (ART). He is a Titleist Peformance Institue Certified Golf Fitness Instructor (TPI-CGFI), and a certified Functional Movement Screen (FMS) expert.


THE DOCTOR IS IN

And How to Correct Them.

RIGHT

WRONG

The Hip Flexor StretchDO: 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.

The Pec StretchPlace your arms against the frame of an open doorway and lean forward. Move

your arms to different heights in the door-way 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 SliderSit 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.


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.

THE DOCTOR IS IN

Early SpecializationWhile beggars can’t be choosers, and we’d all be

happy for our kids to take part in any form of physical activity, it really is best to make sure that they are in-volved in a wide variety of activities. As we will further discuss below, more than 50 percent of all injuries in children are a result of overuse conditions. Overuse conditions are the result of repetitive micro-trauma to the muscles, tendons, ligaments, bones, or joints. Ex-amples include Achilles tendinitis, jumper’s knee, and tennis elbow just to name a few. Varying the activities and movements that we do greatly reduce our risk of injury.

Nowadays, children are starting to turn their focus to specific sports at a younger and younger age, effec-tively pigeonholing themselves from the get-go. Dur-ing the crucial developmental stages of early and late childhood, our brains crave a rich learning environ-ment with a wide variety of stimulus. Depriving our young athletes of this stunts their athletic potential by depriving them the necessary motor learning and body control to learn and excel at other sports. Early special-ization is often times done with the intent of improv-ing a young athletes chance to start on varsity or earn a college scholarship. Ironically, it’s that early focus in perfecting one sport that will end up holding your child back from becoming the best athlete they can

OveruseAs 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 health care practitioners can greatly reduce. There are many important and well known factors in reducing the risk of overuse conditions. These include proper warm up and cool down, avoiding increasing training intensity too rapidly, listening to your body (don’t train through the pain), improving mobility, strength train-ing, and improving core stability.

However, none of these truly address the QUALITY of the soft tissue. Any time we insult our soft tissue (muscles, tendons, ligaments) we heal in a predictable manner. Our bodies will lay down dense, thickened, fibrous scar tissue. The formation of scar tissue can be a result of repetitive use (overuse), crush injuries, strains, tears, or even hypoxia (poor oxygen). This dense, fibrous tissue loses its elasticity, has decreased blood flow, and doesn’t allow for the proper sliding of muscles, tendons, and ligaments. Ultimately the stiff-ened tissue can result in pain, loss of range of motion, and decreased strength.

The breaking down and remodeling of this dense scar tissue is of the utmost importance in both recov-ering from and preventing injury and this cannot be done by static stretching alone. There are many soft tissue therapies that are meant to breakdown the scar tissue, thereby improving the QUALITY of the in-jured/scarred tissue. There are also excellent ways to treat yourself.

“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 aware-ness and athletic development, not to mention increase their risk for injury is not a good choice if you’re aim-ing to raise a champion.


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 knot-ted. 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 treat-ment 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

Anterior HipRoll 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.

Mid/Upper BackLie 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 ex-tensions and then move the foam roller

to your upper back and repeat.

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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

BNATURALLY FIT March 2013 69

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 over-weight. 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: Over-weight 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

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?

Be honest.

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 responsi-bility must be taken. I would like to think that if moth-ers 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. When-ever 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 immedi-ate 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.


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 sig-nificant 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 con-nected. There was always a vegetable with every meal, even if they were canned; a lean protein was consis-tently on the plate; and some sort of starch or fruit was there too. I remember my mom conveying how impor-tant it was that I eat my veggies – she related them to

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.” Some-thing 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 ex-ample. 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!

Kori Propst holds a BS in Exercise Physiology and an MS in Counseling. She is cur-rently finishing her PhD in Behavioral Medicine. She is a three-division professional in the WNBF, a certified ISSN clinical sports nutritionist, personal trainer, and life-style 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.

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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.

BREDFOR

GLORYBY JORDAN SNYDER

PHOTOGRAPHY BY JOHN CONROY

FIT FOR LIFE

INATURALLY FIT March 2013 73

It’s 5 p.m. on a Tuesday and while his classmates at Windermere Elementary are relaxing at home play-ing 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 work-ing 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

OK Weightlifting, where Dima spends four days a week working on his form.


mother and father are former Olympians, representing the U.S.S.R. in track and field. His mother even has two gold medals un-der 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 Be-larus 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 genera-tion 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 deter-mination 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

Left: Oleg, Dima’s Olympic weightlifting coach and God father, gives Dima a quick neck rub while he chalks up before play-fully pinching his ear.Opposite Page: Oleg and Dima pose with a photo of Oleg and his former Olympic weightlifting coach.


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.”


Helping Students Become

FIT4LIFEBy Bridgette Wilson

FIT FOR LIFE

RNATURALLY FIT March 2013 79

Real life is challenging at any age. One thing to know is that no matter who you are, we all have weak-nesses. 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 tough-ness 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 par-ents and faculty. Each Workout of the Day, commonly referred to as a “WOD” in the CrossFit world, is scal-able for everyone based on their fitness level.

“We programmed workouts that allowed students FIT4LIFE

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 ac-cepted 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

The students at John B. Connally High School wake up early twice a week to get a workout in before class.


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 be-ings 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 Thurs-days 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.

After finishing their workout, the rest of the students gather around a student struggling through his last set and cheer him on.


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 ap-proach 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 fit-ness 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 ShowTexas 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:

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-year-old, 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 oc-casional 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 tox-ins while getting all of their nutrients. As a journalist, I’ve always found that articles in which I torture myself

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 Chan-nel. Honestly, anyone that tells you that they felt amaz-ing 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 jam-ming two pounds of produce into a juicer and call-ing 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.

JUICEBy Jordan Snyder and Emily Talley


JJuicing 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 hap-pening 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’ fash-ioned 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 serv-ing. This can lead to overconsumption again, in par-ticular 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.

“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 micronu-trient load that leafy green vegetables pack, I simply want to point out that when condensed into an easy-to-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 nu-trients, 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.

Dr. OZ’s “Green Drink”Ingredients:

ApplesCelery

CucumberGinger

LemonLime

ParsleySpinach

What’s the problem?

64g of carbsand

35g of sugarPER SERVING

That’s more sugar than a SNICKERS BAR

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