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Posts tagged Austin Woman Magazine
Get on Your Bike
Oct 22nd
Experience the joys of cycling in Austin.
By Chrissie Jarrell and Natalie Yerkovich, photo by Rudy Arocha.
Austin Woman Magazine October 2012
Fall is the perfect time to get outside and ride your bike. Whether you’re running errands around town or sweating through a workout, here are two great ways to experience the joys of cycling in Austin.
1 > CRUISE AROUND TOWN
Austin is crisscrossed with miles of bike paths, bike lanes and trails, making it easy to get to almost any destination by bike. It’s more relaxing than driving, provides a great vantage point to see Austin, there is never a traffic jam on a bike path and you’ll always have a parking spot right in front. During the past few years, more bike makers have released new commuter and cruiser-style bikes that are comfortable, cute and practical. Many styles have fenders to prevent dirt splatters and handy racks for carrying groceries or farmers market goodies. Commuter-style bikes also allow you to sit upright instead of the crouched position of a traditional road bike. Select a women’s step-through frame bike and you’ll be able to ride in style and comfort (even while wearing a dress!). Here are a few of our favorite commuter bikes:
(photos courtesy of Mellow Johnny’s Bike Shop)
2 > GET YOUR BLOOD PUMPING
Cycling is a great workout for people of all ages and experience levels. It’s low-impact and works some of your largest muscle groups: legs, glutes and core. If you get bored working out inside at the gym or crave the endurance required in running but not the impact, give cycling a try. There are numerous free group road-and-mountain- bike rides in Austin that allow you to ride with experienced and novice cyclists for longer distances (15-plus miles) without worrying about selecting a route or getting lost. If that sounds intimidating, join a training group first. Training groups teach you the basics of riding your bike for longer distances, help improve your form and help you to feel more comfortable all around on the bike. Riding your bike for exercise doesn’t have to be all about spandex and racing. For most of us, it’s a fun way to be active, spend time outside and enjoy the journey with our riding buddies.
RIDE SAFELY
Here are a few tips to keep in mind:
- Always wear your helmet, even for short trips.
- Invest in a good lock so your precious bike doesn’t disappear.
- Outfit your bike with bright front and back lights so you can see and be seen.
- Figure out the best route to take before you go.
- Minimize the amount of time you ride on streets with heavy traffic or without bike lanes. The ideal route takes you on dedicated bike paths that are separated from vehicle traffic altogether.
- Ride defensively and predictably, and follow all cycling traffic rules.
GETTING STARTED
Mellow Johnny’s: Get outfitted with a great bike, gear and accessories. Their selection includes commuter, road and mountain bikes. The staff is very knowledgeable and will help you with everything you need. Plus, numerous group rides depart from Mellow Johnny’s each week. Located at Fourth and Nueces streets.
TRAINING, INSTRUCTION AND WORKOUTS
Cycle Camp USA: Improve your cycling in a coached environment. Cycle Camp USA offers skills classes, fitness-training programs, group training rides, personal training and destination rides. Various locations.
MAP YOUR ROUTE IN ADVANCE
The Austin Bike Map helps you determine the best route and find dedicated bike lanes and paths.
BECOME A PART OF THE CYCLING COMMUNITY
Please Be Kind to Cyclists: Help the roads become a safer place for cyclists and foster a more harmonious relationship between cyclists and drivers. Learn how to ride safely and get involved.
READY TO GO
Mamma Jamma Ride: Oct. 27
This well-supported, one-day recreational bike ride raises money for local agencies that serve thousands of Central Texans with breast cancer. Ride distances range from 13 to 100 miles.
Tour de Gruene: Nov. 3–4
This tour is a time trial and recreational ride through the historic town of Gruene and the surrounding Hill Country. Choose from distances between 10 and 65 miles.
ON OUR READING LIST
Are you intimidated by all of the high-tech gadgetry, gear and spandex biking regalia? Do you have fond memories of just getting on your no-gear turquoise Schwinn and riding? Then this is the book for you. Grant Petersen is a reformed racer and former bicycle designer and marketer who gave it up to open his own shop in Walnut Creek, CA. His advice on how to ride, maintain and enjoy your bike is mostly common sense with a healthy dose of humor. So forget those clunky shoes, neon jerseys and expensive ultra light bikes, as well as grinding out miles and miles. Petersen’s advice: Do what you did as a kid. Jump on your bike and enjoy!
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Chrissie Jarrell and Natalie Yerkovich, the gals who created myfitlist.com, do the grunt work for you. Well, the organizational grunt work, anyway. They work hard to connect people with the fitness groups, information and resources they need so they can grunt, sweat and tone to achieve their personal goals.
Read the fun and inspirational fitness articles by the creators of MyFitList, every month in Austin Woman Magazine. This article can be found in the October 2012 issue on stands and online now!
***
MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com.
Austin Woman Cover Women Stay Fit
Sep 3rd
By Chrissie Jarrell and Natalie Yerkovich
Austin Woman Magazine September 2012
Each month, we read about the lives of the Austin Woman magazine cover women. We marvel at their professional and philanthropic achievements, and perhaps even wonder how they do it all. In honor of the 10th anniversary of Austin Woman, we have brought back three past cover women to give you a little insight in to how they incorporate fitness in to their lives. Behind the success stories for these women is a dedication to being active, nourishing their bodies and minds, and inspiring others to do the same.
Bev Kearney, head coach of the women’s track-and-field and cross-country teams at the University of Texas. Kearney is one of the most successful and decorated coaches in all of collegiate athletics and is entering her 20th season as head coach at UT.
Austin Woman: In one sentence, how would you sum up your personal philosophy on fitness?
Bev Kearney: You should be willing to do something each day no matter how minor, to show yourself how much you love yourself. If you can only spare 10 minutes a day for exercise, even that makes a difference in your total fitness. When you feel great, then you can do more. This creates consistency in your fitness.
AW: What is one thing you try to do each day to improve your health?
BK: Smile. Smiling makes you feel good from the inside out, which provides you with the energy to eat right and to workout.
AW: What does your weekly fitness routine look like?
BK: My weekly routine consists of pool workouts three to four times a week for 20 to 30 minutes, weights two times a week for 15 minutes, stretching and core work for 10 minutes three to four times a week.
AW: Who inspires you to lead a healthy lifestyle?
BK: My family and my profession. My family members have suffered several strokes. In my profession, I am surrounded by youth and very fit individuals.
AW: Do you follow any special diets or ways of eating?
BK: The best tip I have and that I know that I can consistently live by is moderation. Eat in moderation, then you can eat more of what you like.
Mardy Chen, owner of PURE Bikram Yoga and founder of Pure Women (a professional group for women CEOs) and Pure Action, an organization whose mission is to bring the ancient benefits of hatha yoga to modern medicine, with a focus on research and community education.
AW: In one sentence, how would you sum up your personal philosophy on fitness?
Mardy Chen: Fitness is merely a by-product of the health-building process of yoga.
AW: What is one thing you try to do each day to improve your health?
MC: I practice hatha yoga, which is physical practice, including asanas (postures) and pranayama (breathing exercises). With hatha yoga, you scientifically create balance and health within the body, then maintain it. Yoga is a daily practice. Yoga is my medicine.
AW: What does your weekly fitness routine look like?
MC: I practice Bikram’s Beginning Hatha Yoga Class three to four times per week and Bikram’s Advanced Series three times per week. Every day, I work my muscles, increase flexibility and flush toxins out of my system—a completely natural, full-body workout. More importantly, when I practice hatha yoga, changes in my outlook, my beliefs about life, occur, and I train myself to see the positive. I see the good things in life and forget about the bad.
AW: Who inspires you to lead a healthy lifestyle?
MC: Emmy Cleaves, Bikram’s most senior student and principal of Bikram’s Yoga College of India, has been practicing and teaching yoga for over 50 years. She is a leader and guiding light for the yoga community. She inspires me every day.
AW: Do you follow any special diets or ways of eating?
MC: No. I believe that yoga is not about eating one right way. I believe in having a healthy relationship with food, mind and body. I strive to eat intuitively, to make food choices that honor my health and taste buds while making me feel well.
Terri Givens, associate professor in the Government Department at the University of Texas at Austin and founder of Take Back the Trail, an organization that empowers women to lead healthy lives and encourages the development of healthy communities.
AW: In one sentence, how would you sum up your personal philosophy on fitness?
Terri Givens: Fitness is an integral part of my life. I consider myself a lifelong athlete.
AW: What is one thing you try to do each day to improve your health?
TG: I try to sneak in some extra walking by parking far away from where I’m going, or doing some stretching when I’m working at the computer.
AW: What does your weekly fitness routine look like?
TG: I run three to four days per week, around 25 miles per week, and I try to do some other types of cardio or weights on the off days, if I have time.
AW: What are your favorite fitness activities?
TG: Running is at the top of the list, but I love to play Just Dance on the Wii with my boys, or go stand-up paddle boarding at the lake.
AW: Who inspires you to lead a healthy lifestyle?
TG: Since I started running track in grade school, my older brothers were my inspiration. Now I would say it’s the athletes who have had to overcome major obstacles in life and give back to the community, like Lance Armstrong.
AW: Do you follow any special diets or ways of eating?
TG: I was following a diet of lean meats, fruits and veggies for a while, and recently found out that I’m gluten-sensitive, so now I’m required to follow a low-carb diet.
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Chrissie Jarrell and Natalie Yerkovich, the gals who created myfitlist.com, do the grunt work for you. Well, the organizational grunt work, anyway. They work hard to connect people with the fitness groups, information and resources they need so they can grunt, sweat and tone to achieve their personal goals.
Read the fun and inspirational fitness articles by the creators of MyFitList, every month in Austin Woman Magazine. This article can be found in the September 2012 issue on stands and online now!
***
MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
Five Ways to Make Fitness Fun for Kids
Aug 8th
Pilates for Kids with Mauro Pilates
By Chrissie Jarrell and Natalie Yerkovich
Austin Woman Magazine August 2012
The habits we learn as children shape our feelings toward fitness and wellness in to our adult lives. As a loved one in a child’s life, we have an amazing opportunity to encourage kids to default to a healthy lifestyle. Your influence through activity is so important and can be a fun way to connect with your children while showing them ways to be healthy and fit. Here are five ways to make fitness fun for your kids (and yourself).
1. MAKE IT SPECIAL
Build a routine based on fitness activities that goes beyond the activity itself. For instance, every Saturday morning, take the family for a run or walk around Lady Bird Lake, cool off at Barton Springs and wind down with a healthy lunch together at Whole Foods. A special and recurring ritual is something to look forward to each weekend.
2. MAKE A GAME OF IT
It’s easy to forget you’re working out when you’re having fun. Ask your child to teach you a game they play at school. Start a game of soccer or volleyball with the entire family. Build an obstacle course and have everyone compete.
3. TAKE A TRIP
Visit a beautiful river and go canoeing, take a bike ride around a new city’s hike-and-bike trails, go hiking to the top of Enchanted Rock. Allow a change of scenery to inspire movement and exploration.
4. TAKE A CLASS
Enrolling your kids in a fitness class gives them a good opportunity to be trained by professionals and meet kids outside of school. Plus, you may be able to do your own workout while the kids are in class. (See below for just a few of the many fitness classes for kids.)
5. MIX IT UP
Kids get bored just like we do. Vary their activities so they are trying different things and learning new ways to move.
CLASSES FOR KIDS
Yoga: Austin Kula Yoga, Yoga Yoga
Pilates: Mauro Pilates
Martial Arts: Castle Hill Fitness (Kajukenbo for Kids)
Triathlon: T3 Multisports
Running: Gilbert’s Gazelles
SHUTTLE FOR KIDS
New service provides safe and convenient trans portation to after-school activities.
When Lake Travis ISD school bus driver Raqcuel Ayala realized that budget cuts meant students were no longer dropped off at extracurricular activities, the idea for a new business was born. Lake Travis Shuttle for Kids started rolling in January 2012 and provides a service shuttling kids door to door between schools, to after-school activities and picking them up in case of sickness or emergency. The driver texts parents when the child arrives at their destination. Currently available only in the Lake Travis ISD area. For more information, visit ltshuttleforkids.com or call 512.263.5437. Raqcuel will be featured on YNN’s Local Wonders segment airing Tuesday, Aug. 21 on channels 8 and 1505 on Time Warner Cable.
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Chrissie Jarrell and Natalie Yerkovich, the gals who created myfitlist.com, do the grunt work for you. Well, the organizational grunt work, anyway. They work hard to connect people with the fitness groups, information and resources they need so they can grunt, sweat and tone to achieve their personal goals.
Read the fun and inspirational fitness articles by the creators of MyFitList, every month in Austin Woman Magazine. This article can be found in the August 2012 issue on stands and online now!
***
MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
Hit the Water
Jul 11th
Cool workouts for hot summer days / By Chrissie Jarrell and Natalie Yerkovich
Austin Woman Magazine July 2012
Summer is here and it’s heating up! Trade in your sneakers for a swimsuit and hit the water for cool workouts all summer long. Water activities are great exercise throughout the year because they give you a low-impact way to get core, strength and cardio workouts all at once. Here are a few of our favorite ways to splash around in Austin. Many of these places offer group or private lessons, so if you’re new to the water, they can help you get more comfortable. Then, with a little experience, you’ll love being active in and on the water.
STAND UP PADDLE BOARDING
Stand up paddle boarding (SUP) involves standing on an over-sized “surfboard” and paddling along calm water. It’s fun, relaxing and a great total-body workout, which might explain why it is currently the fastest-growing water sport in the world. Take it easy with smooth paddling or increase the intensity with moves you would do on land like squats, yoga poses, Pilates exercises or high-intensity interval exercises. Hot spots for stand up paddle boarding:
Rowing Dock: Located on the south shore of Lady Bird Lake, offers stand up paddle board lessons and rentals. rowingdock.com
Texas Rowing Center: Located on the north shore of Lady Bird Lake near Austin High School, offering “paddling sampler” lessons teaching you the basics for stand up paddling, kayaking and canoeing. Rentals are available.
Paddle Zen: Located on the east side of Lady Bird Lake, offering rentals and Paddle Fit, Paddle Yoga and Paddle Pilates classes throughout the week.
Pure Austin Fitness at Quarry Lake: Paddle board rentals are free for members and available to gym guests for a daily drop-in fee, multiple “SUP Hard Core” and training classes offered throughout the week.
SWIMMING
Swimming is a great form of exercise because it not only builds your cardio, muscular strength and endurance, but it is also one of the lowest-impact methods of fitness. Swimming under the guidance of a coach and with a group is one of the most effective and enjoyable ways to swim regularly. If you can’t join a group, swimming on your own is a good option too. Austin has many great public and membership pools throughout town that offer an amazing place to swim laps and beat the heat. Check out myfitlist.com for swim-workout ideas to help you get started on your own.
Coached swim groups:
Austin T3: Coached adult swim workouts. austint3.com
Pure Austin Fitness: at Quarry Lake Adult swim workouts, open lap swim and open water swimming.
JCC Austin: adult swim workouts, aqua-aerobics workouts and open lap swim.
Lifetime Fitness (North and South locations): Adult swim workouts and open lap swim.
Tough Cookie Fitness: Coached swim workouts in the pool or open water.
West Austin Athletic Club: Adult swim workouts and open lap swim.
YMCA of Austin: (various locations) Adult swim workouts and open lap swim.
Public Pools in Austin: enjoy pools all over Austin to swim laps, splash around, or just relax.
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Chrissie Jarrell and Natalie Yerkovich, the gals who created myfitlist.com, do the grunt work for you. Well, the organizational grunt work, anyway. They work hard to connect people with the fitness groups, information and resources they need so they can grunt, sweat and tone to achieve their personal goals.
Read the fun and inspirational fitness articles by the creators of MyFitList, every month in Austin Woman Magazine. This article can be found in the July 2012 issue on stands and online now!
***
MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
Ten Tips to Aging Fit
Jun 4th
It is never too late to begin a fitness program
By Chrissie Jarrell and Natalie Yerkovich
Find this article online and in print in the June 2012 issue of Austin Woman Magazine.
The human body and mind go through changes as we age. Establishing and maintaining a fit lifestyle, no matter your current age, will help you age gracefully and feel great in to your golden years. There are infinite ways to be fit, and it can mean something different to everyone. So where do you start? Often, the best source of inspiration is family and friends who make fitness a lifestyle. Juli Fiocca, founder of Wise Companion Care, gleaned the following tips from her father, Len, who will be celebrating his 70th birthday in Kona, Hawaii, this year. To her, he exemplifies fitness as a state of mind, and inspires her to do the same.
10 TIPS TO AGING FIT
1. Set Goals: Start with a vision. Len plans to be on the beach, looking “fine” during his trip. Make up your mind and your body chemistry will shift to make it a reality.
2. Keep it Fun: Find an activity that is fun for you. Is it walking with friends, playing golf, attending classes at the gym, dancing? Experiment with different activities and find the one that you truly enjoy. If it stops being fun, mix it up and find another activity.
3. Add Friends: You are more likely to do something that you enjoy with friends. You are also more likely to continue doing something when you have a sense of commitment and accountability to your workout partners. When Len began cycling, he rode with a group, which helped him keep coming back as he learned.
4. Be Open to Change: You may have physical setbacks along the way that require you to change up your fitness routine. For example, as a marathon runner, knee surgery ended Len’s days of running. So he took up cycling. He didn’t belabor the mourning process. He found something else that worked for him at that time in his life.
5. Integrate: Find ways to integrate fitness in to the other activities you enjoy. If you like to travel, take an active vacation. In your daily activities, you can do things as simple as picking parking spots a little farther from the store entrance.
6. Find Peace: The place Len finds peace is outside. He sets himself up for success by knowing himself and spending time outdoors. “I find spirituality in nature,” Len says. Perhaps, for you, it is movies, books, yoga or church. Know your way and you’ll be OK.
7. Start Now: Sure, our good habits may take a vacation, and we may be sidetracked by complications or injuries, but to improve your lifestyle, you must start now. “Waiting until I’m better” or “until Monday” are excuses and not the way to foster dedication and a healthy lifestyle.
8. Do Cardio Plus Strength Training: The most common question is, “What should I do?” You should do an activity or activities that a.) you enjoy, and b.) promote cardiovascular health and strength. This can manifest itself with Pilates, dance, yoga, weights, walking, group classes, swimming, personal training—there is no shortage of opportunities. Just be sure to do both. Cardiovascular exercise works the heart; strength training works the muscles. The ultimate goal is being able to maintain the ability to manage activities of daily living, which take strength, balance and cardiovascular fitness.
9. Ignore Marketing and Fads: Throughout our lives, we have witnessed countless food fads come and go: cheese food, quick foods, processed junk. Len sticks to a diet of what he calls “real food” avocados, beans, protein, veggies and fruits. Whole, real foods are the best fuel for your body.
10. Live with Gratitude and Abundance: There is time to do what is important to you. You have all the wisdom within you.
We can all inspire those around us to be fit and happy, no matter our age! Be the change you want to see in the world (and in your loved ones’ health).
ACTIVITIES YOU MAY ENJOY:
Silver Life Fitness classes: Complimentary classes offered at the WellMed Clinics. (wellmedmedicalgroup.com/corporate/affiliates/silver-life-fitness)
Mauro Pilates: Private in-home or in-studio Pilates instruction improves balance, strength and coordination. (mauropilates.com)
Jewish Community Center of Austin: A vibrant community of fit adults, this center offers specialized classes in the water and in the gym, plus social events. (shalomaustin.com)
The Hills: The Senior Fitness Program is designed to offer minimal impact and a reasonable pace, and includes exercises that prevent osteoporosis and help maintain balance. (thehillsfitness.com)
Koko FitClub: Automated personal training with personalized ìtracksî that combine cardio and strength training. (kokofitclub.com)
Ballet Austin Butler Community School: This school offers a variety of dance, fitness and Pilates classes for adults of all experience levels. (balletaustin.org/community)
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About Wise Companion Care (wisecompanioncare.com) is a local organization that supports families by assisting individuals who need a little help with daily activities due to aging, rehabilitation or disability. Juli Fiocca is the founder of Wise Companion Care, and leads a fit lifestyle herself by representing the Timex Multisport Team as an elite age-group triathlete.
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Chrissie Jarrell and Natalie Yerkovich, the gals who created myfitlist.com, do the grunt work for you. Well, the organizational grunt work, anyway. They work hard to connect people with the fitness groups, information and resources they need so they can grunt, sweat and tone to achieve their personal goals.
Read the fun and inspirational fitness articles by the creators of MyFitList, every month in Austin Woman Magazine. This article can be found in the May 2012 issue on stands and online now!
***
MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
Fit Mom, Healthy Baby
May 7th
Leeann Marcie of the Fitness Institute of Texas with her son Luke
Staying fit throughout your pregnancy and beyond / By Chrissie Jarrell & Natalie Yerkovich
Find this article online and in print in the May 2012 issue of Austin Woman Magazine.
Fitness is about more than just working out, especially for expecting and new moms. This month, we brought together four experts on women’s health and fitness to give you a well-rounded look at what it means to be fit and healthy during pregnancy and after birth. Every woman and every pregnancy is different, so consult your obstetrician before starting anything new while pregnant or nursing.
HEALTH
Dr. Jen Mushtaler, FACOG Founder of Capital Ob/Gyn Associates of Texas
Pregnancy is a wonderful opportunity for women to embrace their health and the health of their unborn child. Here are a few guidelines to make sure your fitness routine is healthy for mom and baby:
- Most women who have been exercising regularly prior to pregnancy can and should continue during pregnancy.
- In general, it is recommended to include at least 30 minutes of aerobic exercise four to five days per week. Anaerobic exercise can compromise blood flow to a developing baby and should be avoided.
- Pregnant women experience a shifting of their center of gravity during pregnancy that may alter balance. Select fitness activities that pose a low risk of falling.
- Women can sunburn more easily during pregnancy and bad burns can be dangerous for mother and baby. Be sure to apply sunscreen before exercising outdoors.
DIET
Jess Kolko, RD, LD Healthy-eating registered dietitian and culinary educator at Whole Foods Market’s global headquarters; Co-founder of the Nutrition Hotline
Nutrition is a key component to your overall health during pregnancy and after birth. Here are some important things to consider:
- A common misconception is once you’re pregnant you are eating for two. However, during your first trimester, your calorie needs do not change. Calorie needs are increased in the second and third trimesters by about 300 calories. Three hundred calories is about a cup of brown rice topped with three-fourths a cup of black beans per day—a lot less than you may think.
- Calcium needs increase during pregnancy to about 1,200 milligrams per day. It is important to get enough calcium so that your bones stay strong to reduce your risk for stress fractures from exercise both during and after pregnancy.
- A cup of coffee or two is OK and sometimes the saving grace of any athlete. Just don’t go overboard. A cup is 7 to 8 ounces of brewed coffee, not a 24-ounce latte.
- Eating for two really happens when we are breastfeeding. A woman needs 600 extra calories a day to keep up with milk production. Try having something small like a piece of fruit at each feeding to keep up with baby’s demands.
- Stay hydrated! Fluid needs increase during breastfeeding. If you are getting back to your regular exercise routine, breastfeeding and living in Texas, keep a water bottle full and nearby at all times. Adding a low-calorie, naturally sweetened electrolyte supplement (like U from nuun) to your water on occasion can be helpful as well to maintain electrolyte balance in the body.
BODY
Dr. Laurie Buob, MS, DC, FASA Founder and physical therapist at Austin Family & Sports Chiropractic
Your body will change during pregnancy due to weight gain and hormone changes. This can mean changes in body alignment, flexibility and body dynamics. Here are a few changes you may experience:
- The force to the joints in your body can increase by up to two times. Swimming and water workouts are great, especially during the third trimester, because they decrease the load on all your joints.
- The laxity (or flexibility) in your joints increases due to the hormone relaxing. This allows your tissue to stretch and increases your tendency for injuries like ankle sprains, and creates instability in the lumbar and cervical spine. Be sure to wear comfortable shoes with ankle and arch support to prevent injuries.
- The anterior tilt of your pelvis will increase, which increases the use of your hip extensors, abductors and ankle muscles. If you are having back, pelvic, hip or other pain that is affecting your activity of daily living, ask your OB for a recommendation to see a physical therapist or chiropractor. Chiropractic care can help you to maintain a healthier pregnancy; control symptoms of nausea; reduce time of labor and delivery; relieve back, neck and joint pain; and prevent a potential cesarean delivery.
FITNESS
Julie Drake, operations manager; Leeann Marcie, business director, Fitness Institute of Texas
Drake and Marcie continued to exercise throughout their pregnancies. Here are a few tips on exercising safely and effectively:
- During pregnancy, your pelvis can tip to counterbalance the load. This tightens the hip flexors and lower back muscles and weakens your hamstrings. Doing exercises to stretch or strengthen these muscles helps prevent back pain and keeps your core strong. Muscles to stretch: low back, hip flexors, chest, quads (avoid over-stretching). Muscles to strengthen: glutes, hip extensors, hamstrings, upper back, pelvic floor.
- After delivery, get doctor’s approval before you start exercising. Generally light to moderate aerobic exercise, such as walking, is safe after four to six weeks.
- Start over with your weight-training routine. Begin with one set of 10 to 15 reps of eight to 10 exercises, one to two days a week.
- Take it easy on your abs. Your abdominal muscle that runs from your breast bone to your pelvis has been stretched and weakened for nine months. Start with exercises like planks, and progress to crunches slowly.
FIT MOM RESOURCES:
- The American College of Obstetricians and Gynecologists: exercise guidelines acog.org
- Fitness Institute of Texas: programs and body testing edb.utexas.edu/fit
- GoTribal: podcast by Dr. Mushtaler about endurance athletes and pregnancy gotribalnow.com
- Pure Barre: “New Moms Bounce Back” program purebarre.com
- Kula Yoga Center: prenatal and parent and infant yoga classes austinkulayoga.com
- Mama Baila: pre- and postnatal dance classes mamabaila.com
- MyFitList: find fitness groups for moms, women only, and mom and baby myfitlist.com
***
Chrissie Jarrell and Natalie Yerkovich, the gals who created myfitlist.com, do the grunt work for you. Well, the organizational grunt work, anyway. They work hard to connect people with the fitness groups, information and resources they need so they can grunt, sweat and tone to achieve their personal goals.
Read the fun and inspirational fitness articles by the creators of MyFitList, every month in Austin Woman Magazine. This article can be found in the May 2012 issue on stands and online now!
***
MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
Take a Class in the Grass
Apr 3rd
Outdoor workouts to get your booty in shape / By Chrissie Jarrell & Natalie Yerkovich
Spring is in the air and to celebrate the “green issue” of Austin Woman, we decided to step outside the gym and into the grass for great workouts that allow you to enjoy the amazing weather, beautiful scenery and change of pace from your typical routine. Here are a few activities we’re excited about this spring:
OUTDOOR BOOT CAMPS
Photo credit: Camp Gladiator
One of the most popular ways to get fit outdoors is through strength-training boot camps. Boot camps are typically a mix of strength training and cardio, giving you an efficient and well-rounded workout. They tend to be high-intensity, but can be easily scaled to any level. Workouts are about an hour long, led by an instructor and you’ll be sweating it out with a group of five to 20 other boot campers. You can find outdoor boot camps taking place throughout town at almost every time of day, making it a convenient way to get out and enjoy the outdoors.
You’ll love outdoor boot camps if…
- You like the idea of enjoying the sunshine and amazing Austin springtime weather while getting fit.
- You love exercising outdoors, but want instruction and structure to get the most out of your workout.
- You want schedule and location options. There are literally hundreds of class times offered during the week at parks throughout town.
Outdoor boot camps may not be for you if…
- You don’t like to get dirty during your workouts. Most classes are in parks, meaning you’ll be getting sweaty and rolling around in the grass.
- You don’t like the fact that Austin weather in the springtime can be unpredictable. You never know if class will be in the cold or rain. Likewise, if you’re the type to skip class because of less than ideal weather, the consistency of indoor workouts may be best for you.
Here are a few to try:
Austin Adventure Boot Camp
Camp Gladiator
COREFit
Heat Boot Camp
Relentless Training Systems Boot Camp
OUTDOOR YOGA
Photo credit: Yoga Yoga
Swap the studio for the park from April through November with Yoga in the Park, presented by Yoga Yoga (yogayoga.com) in partnership with the Austin Parks Foundation (austinparks.org) and Save Our Springs Alliance (sosalliance.org). Yoga classes are free, led by certified Yoga Yoga instructors and appropriate for all levels. Wear comfortable clothes and bring your own mat and water.
You’ll love outdoor yoga if…
- You enjoy hearing birds chirping and wind blowing through the trees during your yoga practice.
- You like to challenge yourself to focus despite new noises (like traffic, kids playing, dogs barking) and outdoor elements (like an uneven mat surface).
Outdoor yoga may not be for you if…
- You don’t want to get your yoga mat dirty.
- You need a consistent environment to focus. The outdoors can be unpredictable: Leaves can fall on you, there could be twigs under your mat and there isn’t any air conditioning.
Yoga in the Park Schedule (Check yogayoga.com for updates)
APRIL: Wednesdays from noon to 1 p.m. at the park at City Hall Plaza
MAY: Wednesdays from noon to 1 p.m. at Republic Square Park
JUNE: Saturdays from 10 a.m. to 11 a.m. at Barton Springs
SEPTEMBER: Wednesdays from noon to 1 p.m. at Republic Square Park
Photo credit: Women on the Trails Program by Trailhead Running
TRAIL RUNNING
Mix up your usual road-running routes and treadmill jogs with trails and challenging terrain. Trail running gives runners a nice change of scenery and a softer surface to lighten your impact load. Plus, there are so many beautiful trails throughout Central Texas that are perfect for running.
You’ll love trail running if…
You are looking for a more challenging run. Trail running requires you to pay close attention to your footing and make side-to-side movements in addition to forward motion.
You like the idea of ditching the pavement for a more forgiving surface. Natural trail surfaces are softer than pavement, putting less impact on your joints.
Trail running may not be for you if…
- You like the smooth, uniform surfaces so you can zone out during your run.
- You need to run at specific paces. Trail running often forces you to slow down a little to be able to safely navigate terrain. It is less reliable when it comes to pacing than a flat, smooth running surface.
- You like for your running shoes to stay clean.
Trail running groups to try:
Women on the Trails Program by Trailhead Running
Rogue Running
Hill Country Trail Runners
However you chose to be fit this spring, we hope you enjoy the parks and outdoor spaces you already know about and discover a few more to love.
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Chrissie Jarrell and Natalie Yerkovich, the gals who created myfitlist.com, do the grunt work for you. Well, the organizational grunt work, anyway. They work hard to connect people with the fitness groups, information and resources they need so they can grunt, sweat and tone to achieve their personal goals.
Read the fun and inspirational fitness articles by the creators of MyFitList, every month in Austin Woman Magazine. This article can be found in the April 2012 issue on stands and online now!
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
Things I Wish I Knew Before Starting Triathlon
Mar 6th
Check out this month’s Austin Woman Magazine for the monthly fitness article from MyFitList! Continuing our focus on Triathlon, we share our list of 9 Things I Wish I Knew Before Jumping into the Sport of Triathlon. Pick up your copy of Austin Woman Magazine on stands now, or read the March 2012 Digital Edition online!
Training and racing in triathlons is an amazing way to stay fit, particularly in Austin. Not only do you get to enjoy the outdoors as you swim, bike and run, but you also become a part of the vibrant triathlon community of athletes, coaches and supporters. Triathlon is one of the most popular endurance sports in Austin, and participating in this sport is an awesome experience that we encourage everyone to try at least once. Before you jump in to triathlon, we brought together coaches and experienced triathletes to share the insight they wish they had before they got started in the sport. See you at the finish line!
- Find Your Training Fit
Spend time figuring out what training setting works best for you. Do you need guidance, accountability or skill development? Do you prefer individual attention versus camaraderie with fellow athletes? Would you feel more comfortable training in a women-only group? Shop around before you join a group and take advantage of trial periods to make sure you enjoy working with the coaches and other athletes. - Beware of the Urge to Splurge
Triathlon can be a gear- and equipment-heavy sport. It can add up quickly if you’re not careful. But that’s not to say you can’t do triathlons if you’re on a budget. Be smart and spend wisely when necessary. Then, as you get more involved and experienced in the sport, upgrade your beginner gear. - Know What You’re Getting in to
Watch a race before you compete in your first race. It’s not only helpful to get a gr asp of logistics of the race—bike setup, open-water swim course, running course, transitions—it is also extremely motivating and will get you excited about your own race. Volunteering is a great way to get involved in the community, watch a race up close and personal, and meet fellow athletes. - It’s Not Just a Sport, It’s a Lifestyle
Triathlon requires a lot of training and discipline, and you’ll find that it influences many aspects of your life. You’ll go to sleep earlier on a Friday night and wake up earlier on a Saturday morning than you ever would have thought. You’ll start to eat better, read and blog about triathlon and talk to your friends about working out. - Not All Races Are Created Equal
For your first race, try a sprint distance or break up the Olympic distance in to a relay with two other friends. It is also a good idea to seek out a local race for your first. Traveling for a race brings with it a lot of other things to consider that you might not want to add to your first-race jitters. Ask around at local tri shops like Jack and Adam’s Bicycles. These experts will be able to recommend great local beginner-friendly races. - Be Your Own Barometer of Success
It’s easy to get caught up in the competitiveness of the sport. It is important to set your goals and decide what you want to achieve. Challenge yourself, and use races and your teammates as motivation to reach your goals, but remember what is important to you. - Self-Care is Critical
Triathlon and endurance-sport training put your body under physical stress, so it’s important to take really good care of yourself. This means massages, eating a balanced and nutrient-rich diet, stretching, foam rolling, yoga, cross training and listening to your body. Triathlon can be a very fun and fulfilling lifestyle, as long as you take care of your body. - It’s Highly Addictive
You think completing an Ironman sounds insane, impossible or you just don’t have time? Just wait until you complete your first season. You’ll be hooked for life! - Triathlon Can Change Your Life
You’ll meet some of your best friends (and friends you’ll see the most), improve your health and push yourself to new levels physically and mentally.
Now that you know what you’re getting in to, here are a few tips from a few of Austin’s top triathlon coaches to get you going!
Carrie Barrett of FOMO Training:
Have fun. The missing ingredient to so many people who are caught up in gadgets and wizardry. My personal mantra is, “If you can’t laugh at yourself, someone else will.” Have fun during the training. It truly is a gift. (More about FOMO Training)
Have fun. The missing ingredient to so many people who are caught up in gadgets and wizardry. My personal mantra is, “If you can’t laugh at yourself, someone else will.” Have fun during the training. It truly is a gift. (More about FOMO Training)
Shawn Bostad of Pure Austin Coaching (PAC):
Always train with a purpose. Have a goal with every session and make that goal measurable. (More about Pure Austin Coaching)
Tzatzil LeMair of Tough Cookie Fitness:
Mix it up and keep it fun. Variety is the spice of life also applies to fitness. Cross-training is not only good for you body but also your mind. Adding yoga, pilates or bootcamp classes can help keep you fit and avoid overuse injuries. (More about Tough Cookie Fitness)
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Chrissie Jarrell and Natalie Yerkovich, the gals who created myfitlist.com, do the grunt work for you. Well, the organizational grunt work, anyway. They work hard to connect people with the fitness groups, information and resources they need so they can grunt, sweat and tone to achieve their personal goals.
Read the fun and inspirational fitness articles by the creators of MyFitList, every month in Austin Woman Magazine. This article can be found in the March 2012 issue on stands and online now!
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
Fitness Gift Ideas for Women
Dec 6th
Holiday gift giving is such a great way to support and inspire the fit women in your life. And with New Year’s resolutions right around the corner, everyone appreciates the motivating nudge that fun new fitness gear can bring. Here are a few of our favorite picks for fitness gifts this holiday season. Keep reading below the image for more info about each product and where to buy. And stay tuned to Facebook and Twitter for details on the exciting MERRY FITNESS TO YOU GIVEAWAY including many of these amazing items. Happy holidays!
1. Thinksport Insulated Sport Bottle
Healthy hydration is a must for every athlete. Gift this toxin-free, double-walled and insulated beverage bottle. It keeps cold drinks cold without sweating and keeps hot drinks hot without burning your hand. $20. Available at Bettysport, Whole Foods and online at thinksport.co.
2. Road ID ”Wrist ID Slim”
RoadID is a wearable ID that is great for everyone, from casual walkers to elite runners and cyclists. Peace of mind is invaluable when your loved ones are out on the road. Seven colors available. $16. Available online at roadid.com.
3. Trigger Point Grid and Core Workout Kit
This dual-purpose gift delivers a workout and recovery. The Trigger Point Grid Roller and Core Workout DVD strengthen your core muscles while giving you a massage and rolling out muscle kinks. $50 for the set. Available at Bettysport and online at tptherapy.com.
4. Oiselle Rundies: Days of the Week undies for runners
A set of seven cute, comfy and colorful undies for runners. Each pair features a running-inspired print like Long Run, Tempo, Fartlek or Race. Also offers the bonus feature of accountability. $65 for a set of seven. Available at Bettysport or oiselle.com.
5. BandGym
This little piece of equipment gives you a total body workout. The resistance bands and core bar do it all, from slimming your waistline to toning your legs and arms. Perfect for anyone who enjoys working out at home or on the road. Plus, it comes with more than 40 workouts and a DVD. $40. Available online at bandgym.com.
6. MyFitCard
Support your healthy lifestyle with year-round fitness perks. MyFitCard gives you deals and discounts at your favorite fitness-friendly businesses like training groups, retailers, restaurants and more. $10. Available online at myfitcard.com.
7. Blue Avocado Reusable Lunch Kit
The lunch kit and reusable zip bags are an essential upgrade from disposable plastic baggies. Great for healthy eaters, people with food allergies and go-getters who need to bring food along when they’re out and about. $5 to $25. (AW readers get a special 20-percent discount when they use code BAWOMAN20 at checkout until Dec. 31.) Available online at blueavocado.com.
8. YurBuds
Music is a big fitness motivator. Ultra soft and comfortable headphones make it a joy to listen to music during long workouts. Yurbuds have a secure fit, never fall out and sound great. $30. Available at Bettysport or online at yurbuds.com.
9. Emi-Jay Hair Ties
These unique hair ties make even the messiest post-workout ponytail look cute. Vibrant colors for every style. Great stocking stuffers. $6 for a pack of three. Available online at emi-jay.com.
10. JawBone up
This non-intrusive wristband tracks your daily activity, sleep and meals, inspiring you to live healthier by being more aware of your habits and encouraging you to be fit, rested and eat well. $99. Available online at jawbone.com/up.
11. SipECup
Reusable, washable, eco-friendly and non-toxic. This innovative product helps you stay hydrated on the go. $5 for two. Available at Bettysport, Mellow Johnny’s, Rogue, RunTex and online at thesipecup.com
12. Mosey Weekender Bag
Tote your workout gear, yoga mat and more with this functional gym bag from Mosey. It looks stylish and is super functional with lots of pockets and compartments to fit everything you need. $152. Available at Bettysport or moseylife.com.
See the Fitness Gift guide in the December issue of Austin Woman Magazine! On stands now all over Austin.
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
Barre Fitness: Tone Up, Burn Fat, Have Fun.
Aug 30th
Barre fitness has become a very popular way to get fit in Austin – and for good reason! It’s a super effective and fun way to get in shape, tone up, and strengthen muscles all over. For the September issue of Austin Woman Magazine, MyFitList explores Barre fitness in Austin – what is it, how it works and where to do it. Don’t worry, MyFitList men. Barre fitness may be more popular among women, but men can do it, too. Read our article here on the MyFitList blog, in print in Austin Woman Magazine, or online in the digital edition.
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Barre Fitness: Tone Up, Burn Fat, Have Fun.
Dancers Shape
Barre fitness is one of the most highly effective and fun ways Austin women are burning fat and toning up. Instructors lead classes through a course of thigh, glute, core and arm movements using body weight and small hand weights to tone, sculpt and lift. It may seem like a hot new workout trend, but the Barre fitness classes of today are actually based on the Lotte Berk Method developed in the ’70s. Lotte Berk was a professional dancer who, when faced with injury, developed her own method of fitness combining dance training, yoga and physical-therapy movements. This amazingly effective method of fitness has made a huge resurgence during the past five years and Austinites can now take Barre classes throughout town.
WHAT IS BARRE?
Barre fitness works the entire body while targeting individual body areas to burn fat and sculpt and tone your seat, arms, thighs and abs. This is achieved through small isometric movements that work the muscle to fatigue and then stretch to lengthen it out. Barre fitness is an athletic fusion of elements from dance, Pilates, yoga and weights. A few pieces of equipment beyond the barre itself may be used. This varies from studio to studio, but they may include light hand weights (two to five pounds), a rubber ball, a canvas stretching strap, etc.
WHAT ARE THE BENEFITS?
Barre fitness aims to quickly create long, lean muscles. Toned thighs, a lifted seat, flat abs, and increased fat-burning and flexibility, as well as improved posture, are just some of the benefits of Barre fitness. Many fanatics of Barre say it has completely transformed their bodies. Barre is also a non-impact workout, making it safe for almost anyone.
WHAT TO EXPECT AT YOUR FIRST CLASS
Classes are fun, energetic, fast-paced and last about an hour. Each class starts with a warmup then a focus on each area of the body with movements and stretching. If you’re new to Barre, come to class with an open mind because the concept is so different and innovative. Expect to feel a serious burn and see results within your first 10 classes! Most studios recommend three to five classes per week for best results.
WHO IS BARRE BEST FOR?
Barre fitness is great for anyone looking to burn fat and tone their core, seat, arms and thighs in a fun group setting. Although this technique was inspired by ballet, you do not have to be a dancer to participate. Instructors will offer modifications to meet your current fitness level.
WHAT TO WEAR?
- Wear clothing you feel comfortable moving in like yoga pants and athletic tops.
- Wear pants that cover to at least your knees. Try not to wear extra baggy clothing. It’s important for instructors to see your body alignment.
- Some studios ask that you wear socks during class, others do not. Be sure to check with your studio to be sure.
WHERE TO GO?
Bar Method: Downtown on Fifth St.
Barre Workshop: at Workshop Fitness, on S. First St. (Find Workshop Fitness on MyFitList)
Dancers Shape: Central/Brentwood on Burnet Rd. (Find Dancers Shape on MyFitList)
Mauro Pilates: Free group Barre-Pilates fusion classes at Bettysport at 12th and Lamar, and private and group Barre lessons in Westlake (Find Mauro Pilates on MyFitList)
Pure Barre: Two locations, one in Westlake and one in the Arboretum (Find Pure Barre on MyFitList)
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com