HCIdentity - Volume 4 - Issue 1

Vol 04 | Issue 01 Spring I & II 2021 SHAPE UP FOR SPRING Ditch the New Year's Resolutions and Try 30 & 60-Day Challenges + 5 Fitness Trends to Take Over in 2021 A Hill Country Indoor Publication 3 Fresh + Fast Recipes for Spring Spring I & II Sports Meet the Newest AIM Personal Trainers

WELCOME TO HILL COUNTRY INDOOR Located in the heart of central Texas, Hill Country Indoor is a 140,000 square foot Learn more at privately-owned indoor sports and fitness facility. Sports incorporated into HCI’s four hillcountryindoor.com courts, indoor turf area, outdoor turf field and beach volleyball courts include: or get social with us! basketball, volleyball, pickleball, dodgeball, soccer, lacrosse, football and archery tag. @HCIndoor That’s just the tip of the iceberg. Along with sports, Hill Country Indoor holds an /HillCountryIndoor upscale fitness center, smoothie and coffee café, sports lounge with beer and wine, incline jogging track, KidCare, AIM performance training centers for athletic and personal training, youth camps and programs, climbing and playscape arena, party planning and rentals, STUDIO classes, an online fitness platform through myHCI Online and so much more. Community members of all ages are invited to engage in a variety of activities, all under one giant roof! Complete a workout in the fitness center, challenge yourself in a STUDIO class, participate in one of our adult or youth recre- ational leagues, or observe team trainings from the elevated walking and jogging track system…it all happens here! Hill Country Indoor truly serves as the center of the community and provides a safe and fun place for individuals and families to train, play and grow together. 2 Spring I & II 2021

04Upcoming Events 24Programs Spring I&II Sports Feature 32Youth Programs 06Fitness Trends Parties & Events Forecasted to Take over in 2021 34The STUDIO 10Membership Q&A Feature 36Meet Tami Bliss, STUDIO Manager 12Upside Down: A Fresh Perspective 39myHCI Online on Inversions Interview with Instructor Feature Meagan Whitfield 40Eating Simple Recipes and Smart Interview with Member 14Flavors of Spring: Lauren Kane 3 Fresh + Fast Feature Recipes for Spring Recipes by Personal Chef, 44Build Healthier Heidi Gerlitz Habits with 30-Day Challenges 18AIM Personal Includes a 30-Day Ab Training Fitness Challenge Q&A hillcountryindoor.com 3 20Meet AIM’s Newest Personal Trainers

UPCOMING EVENTS JAN12th Soccer Skill School begins Homeschool PE begins 16th ELEVATE Community Workout 18th MLK Day Basketball Camp 19th AIM Knowledge Workshop 25th Adult Soccer League begins FEB2nd Adult Basketball League begins 12th Knowledge Workshop | Hips Over Heart 15th President’s Day Basketball Camp 16th AIM Knowledge Workshop Youth Volleyball League begins 22nd Soccer Mini Skills begins 25th Soccer Super Skills begins 26th Adult Pickleball League begins 27th Outdoor Community Class | MAYHEM Youth Soccer League begins Basketball Skills & Scrimmage begins MAR6th Knowledge Workshop | Spin 9th AIM Knowledge Workshop 15th Spring Break Basketball Camp begins 16th Spring Break Soccer Camp begins 27th Outdoor Community Class | Beach Dance Party 29th Adult Soccer League begins 4 Spring I & II 2021

APR12th Soccer Mini Skills begins 13th AIM Knowledge Workshop 17th ELEVATE Community Workout 19th Soccer Super Skills begins 20th Adult Basketball League begins 27th Basketball Position Clinic begins MAY1st Outdoor Community Class | Barre 15th Knowledge Workshop | Straps Suspension Training 31st Memorial Day Basketball Camp JUN5th Outdoor Community Class | Yoga Flow 26th Knowledge Workshop | Yoga + Meditation hillcountryindoor.com 5

FIVE FITNESS TRENDS FORECASTED TO TAKE OVER IN 2021 In-person fitness has taken a hard hit since the start of the global pandemic. Can you guess which fitness trends are forecasted to overthrow group fitness and change the way brick-and-mortar studios operate in 2021? 6 Spring I & II 2021

As COVID-19 struck, global shutdowns catapulted “People of all ages rely brick-and-mortar fitness facilities to either sink or swim. on HCI to stay in shape so Just before, in early March 2020, boutique studios they can battle all of life’s were considered the largest driver of growth in an $85 challenges and obstacles. billion fitness industry accounting for 21% of the fitness club market, according to the IHRSA. Also, in early COVID-19 is simply the 2020, group fitness ranked as the third “hottest fitness next hurdle,” trend” and virtual home-based workouts were labeled “seasonal fads.” Forced to pivot and reprioritize with hillcountryindoor.com 7 the loss of months of revenue and revised standards like social distancing and masks, the fitness industry is shifting in critical ways to accommodate new attitudes and a booming online market. Yet, some priorities are only amplified as a result of the pandemic. General Manager, Chris Lupton, weighs in. “Since opening Hill Country Indoor in December of 2017, HCI has been steadfast and committed to serving the Lake Travis community. People of all ages rely on HCI to stay in shape so they can battle all of life’s challenges and obstacles. COVID-19 is simply the next hurdle,” Lupton says. “For most gyms and sports facilities, this new era has exposed weaknesses in daily procedures and ethics. For HCI, we have simply amplified good practices, purchased additional sup- plies—sanitization fogging machines—and we got back to work. We are beyond proud of our front line gym staff and all of our management for making the best of a historically tragic situation.” Keeping an ear to the ground, the pandemic continues to inform how we move forward. These five trends are projected to infiltrate and permanently change the way brick-and-mortars operate and fitness is consumed even after the distribution of viable vaccines tames the virus. Returning to “normal” may not mean going back to the way things were. Here’s why and what to keep tabs on heading into the new year.

1 | VIRTUAL FITNESS many classes and training sessions moved outside or, at least, became an option that wasn’t considered a As everyone was stuck at home during the shutdown priority pre-COVID. and working out in and around the home became the only option, fitness equipment sales spiked. This We also took steps towards making outdoor classes, investment in at-home gyms and equipment changed sports and training around the facility a readily available consumer behavior even after gyms were permitted to option with several weekly studio classes moving to reopen in phases leaving membership-based companies the garage and the opening of The Lawn. In 2021, our to rethink the way they appeal to their communities in outdoor studio class schedule is more robust including need. While fitness became accessible through millions the return of more frequent special Studio events like of workout videos posted by trainers and fitness enthusi- Elevate, Vinyasa & Vino, Beach Dance Party, Mayhem asts, a few fitness titans with the resources to do so and Barre. jumped at the opportunity to provide accessible virtual workouts that make better use of at-home equipment 3 | SANITIZATION & through online subscription-based apps and platforms. SOCIAL DISTANCING Though fitness apps are not novel, they are turning into a primary and more appealing option for high-risk Even after the threat of COVID-19 subsides, fitness groups and those preferring to wait out the virus. Even industry forecasters predict increased sanitization efforts after threat of the virus clears, the use of fitness apps are and cleaning protocols are here to stay. The reason is projected to become less of a “seasonal fad” and more two-fold. While gym-goers are more conscientious of of a permanent lifestyle change as users grow accus- their own messes and orientation to others, facilities are tomed to the flexibility, accessibility and timesaving required to keep social distancing and cleanliness a first perks that in-person classes can’t offer. New apps and priority. platforms are added to the mix everyday and meeting a clear need with the number of users increasing 27% While even prior to the pandemic and shutdown, we from last year. Many forecasters predict the number remained steadfast in our dedication to keeping the of fitness app users will continue to grow and stabilize facility clean, we have taken major steps to increase and at around 84 million into 2022. App features will also maintain efforts in compliance with CDC standards. continue to improve exponentially as stiff competition among platforms will force most to seek a competitive “Our number one compliment has always been our edge through higher quality videos, ease of use and level of cleanliness in and around the facility. We take personalization, informative content and unique fitness immense pride in that, especially when managing our programming. Some companies will also begin to target gym through a global pandemic,” Lupton says. untapped audiences like older demographics as the market saturates. Additionally, we’ve prepared to meet the high demand for studio classes by making it possible to preserve Launching myHCI Online in August 2020, a digital social distancing with some relocations and expansions. mobile-friendly platform featuring our Studio instructors, You may have noticed the HIT and TRX classes are we’ve integrated it into membership plans and as a taking place in the basement. Though we can’t get into valuable option for nonmembers leaning into the virtual the nitty gritty just yet, more details are coming soon. fitness world. Thus far, myHCI Online includes around So, keep an eye out! 20 class methods with unlimited access to a growing library of classes, exercise demonstrations of functional and strength training from our AIM department and the ability to chat with other subscribers and instructors. The team is currently looking into the possibilities of transitioning the concept to an app. Virtual fitness isn’t failproof. Across the nation, people express missing the energy and motivation of taking class, which has led others to find alternative ways to workout together. 2 | GROUP OUTDOOR CLASSES Cabin fever and stir crazy are collective experiences coming out of the globally enforced shutdowns. As CDC released information about the virus’ reduced spread outside, stepping outside become a welcome change and it didn’t take long for fitness to make its way into backyards, at the park, on the trails. Of course, the great outdoors have always been readily available to us, but now offer a new level of comfort. Gyms and primarily indoor fitness facilities scrambled to cater to high-risk individuals and those who still hesitate to return to the gym and indoor classes. As a result, 8 Spring I & II 2021

HCI brings you your favorite STUDIO instructors and classes to the myHCI Online virtual fitness platform. Find out more on pg 39. 4 | TAILORED FITNESS THE SILVER LINING EXPERIENCES Whether these trends truly evolve in the ways fore- casted, one thing is certain, COVID-19 has served as a If we look at the above trends from a broader scope, the wakeup call and pushed many to prioritize their health takeaway is fitness is becoming much more nuanced as in new and improved ways. Studio Manager, Tami Bliss, a result of the splitting attitudes caused by the pan- remains hopeful there is a silver lining. demic. Some want to get back to normal as quickly as possible by heading to the gym and attending classes. “I believe and hope that people became more active as Others want to workout from home and some prefer a result of the pandemic. Recognizing the importance working out outside or in more intimate settings like of being and staying healthy, having some extra time off personal training or small groups. for a few weeks and feeling amazing after a workout are things I hope our world has taken to heart during these Gyms and fitness facilities will continue to expand their odd times,” Bliss says. “I also, feel that people can see options to appeal to as many attitudes as possible. they don’t have to have a gym to go to in order to stay healthy and active. We have fitness at our fingertips with According to ISPO.com, “corona risk groups and senior sites such as myHCI and we have the beautiful outdoors citizens will become a core target group that must be to use as our playground.” wooed with special offers and training opportunities. This can range from individual training or workouts in small training groups to special premises and digital offers for risk-free training at home.” 5 | MIND & BODY TRAINING + HIIT In terms of workout types, classes like yoga, mental training and pilates are intensifying in popularity amid the pandemic. Inescapable stresses at home and work as well as financial and health fears play a part in the increased desire to combine physical training with mental relaxation. On the flip side, high-intensity interval training spiked in popularity in 2020 and will continue to trend in 2021 according to ASCM’s Health and Fitness Journal. As weights and gym equipment sold out globally for months, HIIT became a preferred workout that could be done with bodyweight while still building muscle and improving stamina. Additionally, HIIT burns more calories at a faster rate than running in place or other lengthier low-intensity workouts. hillcountryindoor.com 9

MEMBERSHIP IS SPRINGING INTO ACTION! Our members are strong, driven and committed. With HCI’s Membership perks, SCAN TO JOIN HCI our membership community is getting better every day. Join our community of family-focused, competition-driven entrepreneurs, staff, parents, beginners and athletes to find out why you and your family are #betteroffindoors MEMBERSHIP 101 hillcountryindoor.com/membership At HCI, we want to make sure all of your fitness needs are not only met, but exceeded. MEMBERSHIP TYPES We want you to get BETTER EVERY DAY. Membership at Hill Country Indoor has its perks, including our amazingly supportive HCI community! We have a plan to help fit your needs, no matter the goal at hand. We even offer discounts for students, seniors, teachers, first responders and military! MEMBERSHIP AMENITIES • Complimentary KidCare for 6mos–4yrs MONTH TO MONTH︱NO CONTRACT • KidCare for Members Ages 5–12yrs ONE TIME JOINING FEE • Fitness Floor • 1 Free Aim Personal Training Session • Access to Online Fitness Platform︱myHCI • Monthly ZONE Passes BASE FAMILY • Locker Rooms with Towel Service • Discounts On HCI Programs • Indoor Running Track • Monthly Member Day Pass • Max 2 Adults • Family of 2–5 • Studio Group Classes • Pick-Up Play Court & Turf Times • Add-on Options • Max 2 Adults STUDENT • Add-on Options • Individual • Reduced Joining Fee

Smoothies, Acai Bowls, Coffee Present this at The Cafe checkout for and a spacious seating area. 50% off a smoothie of your choice! FUEL YOUR WORKOUT hillcountryindoor.com 11 Choose from our robust smoothie menu for the perfect pre- or post-workout AND GET WORK DONE Pull up a chair, we have plenty. Then, add a cup of coffee and stay awhile. The change in scenery is a welcome reprieve from work from home views. Take a mental break —look out the floor-to-ceiling windows and enjoy hill country views. We won't mind.

UPSIDE DOWN: A FRESH PERSPECTIVE ON YOGA INVERSIONS Headstand, Handstand, Crow Pose—oh my! Instructor Meagan Whitfield shares the tips and benefits of hanging out with your hips over your heart. Spending a few minutes in forearm stand is no small down? While there’s an obvious fear factor in applying feat. Other than the usual alignment cues—tighten the pressure and bodyweight on or toward the head risking core, get hips over shoulders, squeeze the inner thighs the neck and face, Whitfield suggests the success is together, support the head and neck—yoga inversions in trying and not actually getting into a pose. Though require a mastering of the mind as much as, if not certain medical conditions are a limitation like coronary more than, physical aptitude. Studio Instructor Meagan diseases, Whitfield encourages everyone to make sure Whitfield is here to help turn worlds upside down with a their restrictions aren’t self-imposed. new perspective on yoga inversions. With eleven years of practice under her yoga mat, Whitfield chalks up her “There is so much to experience when we challenge mastering of inversions to patience, confidence and zero ourselves to come out of our comfort zones. Typically, expectations as well as a staunch no-comparisons policy. people experience fear when they do not understand something or when something is unfamiliar, which is why “The key for me is being patient with myself, confident it is quite common for students to feel intimidated or in my own body and practice versus comparing myself nervous at the mention of inversions,” says Whitfield. to others and where they are in their practice. Also, I “Those same emotions could become a source of great focus on having no expectations and being okay with strength once you explore and figure out how to use the possibility of not being able to successfully come them productively rather than letting the emotions into every inversion I attempt,” shares Whitfield. remain a barrier.” The Fear Factor The Benefits of Being Upside Down Easier said than done, right? So, what are the first steps Now for all of the naysayers, skeptics or curious minds to overcoming any apprehensions of hanging upside out there wondering why to try risking it all—there are 12 Spring I & II 2021

many verifiable and assumed health benefits of yoga Slow Down and Take a Breath poses that involve the head under and the hips over the heart. Aside from the more fashionable poses like Say it with us, now! Reminding yourself to take your handstands and other upside down balances, inversions time and breathe is the safest and most-likely-to- also technically include downward-facing dog, extended succeed route. Honestly, we all could probably heed this puppy pose and dolphin pose. So you don’t have to advice in many areas of our lives. It’s especially important balance for hours on your head to enjoy these physical when hanging around in headstand or kicking your legs and mental benefits. up overhead. In fact, Whitfield shares rushing the process is the most common mistake with inversions. “Yoga is all When the blood is rushing to the head providing the about the journey to the destination not the destination brain with more oxygen and blood, it improves overall itself. When you devote the time, effort and patience circulation throughout the body, increases mental func- into your practice, the payoff is greater than you can ever tion such as memory and concentration, and can be the imagine,” says Whitfield. equivalent of that jolt of energy after a cup of coffee. Whitfield also suggests using cork blocks over foam Instructor Whitfield also notes that blood pressure and blocks to practice inversions safely, because cork is breathing tend to slow down eliciting the relaxation heavier and more supportive. If you are a true beginner, response of the parasympathetic nervous system. In she recommends practicing near a wall for an added other words, relaxation and feelings of calm are also safety net and more so to know something is there to common side effects post-inversion. catch you with the goal to trust your own abilities enough to move away from the wall. Additionally, the lymphatic system in charge of elimi- Again, it’s worth repeating—slow down and take a breath. nating toxins and bacteria is impacted. In short, lymph We hope to see you upside down at the next Hips Over moves as a result of gravity and muscle contractions. Heart Workshop, if you dare, on February 12th. When we flip the pull of gravity in the body, lymph can travel more easily to the harder-to-reach places like the “When you turn upside respiratory system helping to increase immunity and down, everything looks prevent illness. different. The world Then, there are the musculoskeletal benefits like has not changed, you increased core and upper-body strength and reduction of back pain as well as Whitfield’s personal favorites have changed your which have less to do with immediate physical health. relationship with it.” “One of my favorite listed benefits of inversions is experiencing a fresh point of view. When you turn upside down, everything looks different. The world has not changed, you have changed your relationship with it,” says Whitfield. “Personally, my inversion practice has given me a newfound confidence, knowing that I am able to stay in control of my body and mind even when everything is turned upside down.” Leave the Ego Off the Mat Instructor Meagan also implores those looking to try inversions to check in with the intention behind the desire to get into a pose. “Is it because you want to post it to social media and show others? If so, that is an intention of the ego,” says Whitfield. Ego might show up on the mat as getting frustrated or embarrassed and unsafely attempting poses quickly and without self-awareness. Whitfield cautions keeping your ego with you on the mat is more likely to lead to injuries and other issues. “However, if we are coming from a genuine place of curiosity to explore what our bodies and minds are capable of, this is a sign we are in a healthy place and ready to begin our journey into inversions with an intention of self-improvement as a noble pursuit,” says Whitfield. hillcountryindoor.com 13

FLAVORS OF SPRING: THREE FRESH + FAST RECIPES BY HEIDI GERLITZ With a passionate knack for bringing people together through food, Austin- based personal chef, Heidi Gerlitz, cooks up tailor-made meals for individuals and families and offers cooking classes. We asked Gerlitz to share a few seasonal recipes sure to make mouths water while adding color to the table. Too bad we didn’t get a taste test, but we’re hoping you’ll invite us over for dinner and dessert. For more information on Heidi’s services, check her out at nourishedbyheidi.com @ nourished_byheidi 14 Spring I & II 2021

PB&J SMOOTHIE Now, for the first course—a healthier version of the classic peanut butter and jelly in smoothie form. Pull up a couple of glasses, this recipe serves two. Pro-tip: chill glasses in the freezer up to two hours prior to serving. Cheers! YIELDS | 2 Servings PREPARATION INGREDIENTS PREP TIME | 5 min • 1 1/4 cup coconut water TOTAL TIME | 5 min Add ingredients to blender and blend until • 1 frozen banana smooth and there is no longer any fruit or • 1 1/2 cup frozen raspberries spinach visible. • 1 1/2 cup frozen strawberries • 1/4 cup unsweetened peanut butter Pour smoothie into two cups and ENJOY! You can • 1 cup baby spinach packed have fun adding toppings, such as berries, cacao • 1 tablespoon chia seeds nibs or coconut flakes. hillcountryindoor.com 15

HEIDI’S TOM KHA GAI SOUP Great for dinner or lunch, this comforting soup is light and bright with subtly rich coconut milk and zesty notes of lemongrass and lime. This recipe yields six servings, but can be doubled up for larger families or gatherings. YIELDS | 6 Servings PREP TIME | 10 min COOK TIME | 25 min TOTAL TIME | 35 min INGREDIENTS • 1 Tbsp grape-seed or avocado oil • 2 shallots, peeled & thinly sliced • 2 in of ginger, sliced • 2 lemongrass stalks, chopped not too small, so they are easier to remove later • 4 kaffir lime leaves • 1 1/2 Tbsp Thai Red Curry Paste the brand I recommend is Thai Kitchen • 32 oz cups chicken broth • 2 cans full fat coconut milk • 1/4 cup coconut sugar • 1 1/2 Tbsp fish sauce • 8 oz cremini mushrooms, sliced • 1 lb raw medium shrimp, peeled & tails removed • 4 Tbsp fresh lime juice, or to taste • 1 Tbsp chili oil you can add more or less for your desired spice level • salt to taste • Cilantro for garnish optional PREPARATION Heat the oil in a large pot over medium high heat, once heated add shallots, ginger and lemon grass. After the shallots have softened, 2–3 minutes add the kaffir limes leaves and curry paste, string ingredients to blend the curry paste. Once the paste is fragrant, add the chicken broth and bring to a simmer for 15–20 minutes. Using a slotted spoon remove the ginger, lemongrass and kaffir lime leaves, then stir in coconut milk, coconut sugar and fish sauce. Once the sugar has dissolved add mushrooms and shrimp and cook for 5 minutes or until shrimp is cooked through. Remove from the heat, stir in the lime juice, chili oil and salt to desired taste. Top with fresh cilantro and enjoy! 16 Spring I & II 2021

AVOCADO CHOCOLATE MOUSSE Dessert before dinner? Yes, please. You can eat your greens and chocolate too. If your sweet tooth calls out for more sweetness, this decadent dessert is sure to lessen the guilt with a healthy dose of good-for-you fats. Grab a spoon and dig in. YIELDS | 4 Servings PREP TIME | 10–15 min TOTAL TIME | 10–15 min PREPARATION INGREDIENTS • 2 large ripe avocados Melt the bittersweet chocolate, in a pot over medium low heat for 5 minutes • 1/2 C melted bittersweet chocolate or in a microwave for 15 seconds at a time, until just fully melted. Make sure • 1/4 C Raw Cacao Powder not to burn the chocolate, stir and set aside. • 1/4 C canned coconut milk • 1/3 C maple syrup Add the pitted avocados, the remaining ingredients and melted chocolate • 1 tsp vanilla extract to a food processor and blend until smooth and creamy. Taste to make sure • 1/8 teaspoon salt it’s sweet and chocolatey enough for your liking. You can always add more maple syrup, or cacao powder ½ tablespoon at a time. Spoon into 4 ramekins and place in the refrigerator to set for 1–2 hours. You can eat this right away to have it as a pudding but it will take on the mousse consistency if you let it set. Enjoy your treat and notice the nice boost you get as chocolate meets your taste buds. I have a feeling the world will feel a little lighter and like a nicer place to be. hillcountryindoor.com 17

Personal training at Hill Country Indoor is designed to get you closer to your goals in a safe and effective environment. Our knowledgeable and esteemed AIM Coaches are held at the highest standard, ensuring an effective roadmap to your personal health and fitness goal. MORE THAN A WORKOUT Do it for YOU. The benefits of physical fitness are numerous, including better sleep, lower stress levels, increased energy, lower body fat levels and increased confidence. Staying accountable to a workout program will, in turn, increase your mood and productivity outside of the gym. Fitness is more than the hour spent in a gym, it’s what you can do outside of the gym. #TrainIndoorsPlayOutdoors 20 PERSONAL TRAINING SESSIONS FOR $1500 Take advantage of this limited time deal! Purchase a package of 20 sessions for the low price of $1500! Available for both adults and youth! Looking for another reason to sign up for personal training? Each personal training client receives complimentary large group classes to round out his/her training program! Each Hill Country Indoor member receives one Complimentary Training Session with an AIM coach! Scheduling is available through the Member app! SMALL GROUP TRAINING Small groups. Optimal results. Targeted topics we will cover include: Kettlebell 101 Injury Prevention Mobility & Recovery Runners/Cyclist Strength Training KNOWLEDGE WORKSHOPS Each month, members are invited to complimentary knowledge workshops where a knowledgeable AIM coach will go in-depth on topics such as weightlifting basics, stretch cage and mobility, intro to strength training and HIIT 101. JANUARY 19TH FEBRUARY 16TH MARCH 9TH APRIL 13TH AIM YOUTH PERFORMANCE TRAINING Train with the best coaches for ultimate results! AIM offers sport-specific training, one-on-one or small group personal training and performance camps for youth athletes of all levels TRAIN HARD. RECOVER HARD In-season recovery includes: Normatec Leg Compression Injury Prevention Strategies & Training hillcountryindoor.com/fitness CONTACT [email protected] FOR MORE INFO 18 Spring I & II 2021

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A Q&A WITH AIM’S NEWEST TRAINERS AIM welcomes a diverse group of trainers with sights on greater accessibility to members. Recently, AIM ushered in five new trainers to the personal training team including Evan Le, Greg Higginbotham and Studio instructors Valorie Bellaci, Joni Stimpson and Jarren Begg. With a wide breadth of specialties, the AIM department is becoming more accessible to members of all types. Though personal training isn’t for everyone, a few of our newest trainers talk about their fitness backgrounds, personal experiences with trainers and how they approach training clients. 20 Spring I & II 2021

From Novice to Silver What is your training style? Medal Powerlifter: Meet Evan Le I think of training as three layers. First, we have to make it fun. If it’s not fun, you’re going to quit and no one wins. HCIdentity: What does your fitness background look like and how did you transition into personal training? Second, make it effective. I’m not the kind of trainer who includes random movements for the sake of making people puke. Do the Evan Le: I played sports growing up, but still felt self-conscious about movements enough for the desired result and then go have fun moving my body. Looking back, it wasn’t a surprise. I ate awful—think instant in other ways. pizza and ramen daily—and never learned how to strength train. Lifting weights seemed like a foreign concept—my parents weren’t athletes or Third, make it a lifestyle. Our gym time is great and I treasure that, but anything so I was never taught that. But, I learned my freshman year in I also recognize that in order to reach deep health, we need to work on college and have been going consistently for seven years ever since. all of the stuff that happens outside of the gym. During college, I competed and won a silver medal in a collegiate USAPL Powerlifting competition. After getting my NSCA Certification Why personal training? for Personal Training, I began training at a commercial gym, working with clients for the first time. I always thought the world makes things more complicated than they Eventually, I was hitting that gap where one to three hours of training have to be, which is especially true with fitness. That’s why I love a week wasn’t enough. I realized that lasting change happens not just helping people make things “click” in their minds. My proudest in better movement, but in the food we eat and adequate amounts moments as a trainer are when my clients have literally spent years of intentional rest. That’s what caused me to get certified as a Level following different fitness trends going nowhere and I am able to get One Nutrition Coach with Precision Nutrition. It’s helped me think of them more change in a month than they have in years. movement, nutrition and rest as a holistic practice. Personal training is not for everyone—let’s make that clear—but, if you’ve tried a lot of options in the past and you haven’t been getting the results you want, working with a good personal trainer is like taking a shortcut to where you want to be. You still have to put the work in, but you get the confidence knowing if you stick to the plan, you’ll get to where you want to be. hillcountryindoor.com 21

As a personal trainer, what are your areas of focus and specialties? My specialties are new lifters, nutrition and habit building. Who benefits most from your training style? I love working with what I call “Level One” clients. That means people who may never have considered themselves “athletes” before. I want to prove to them that they don’t have to be an athlete to reap the benefits of strength training and healthier eating practices. I think the person who would benefit most from my training style are those who want to be confident and self-sufficient in working out and eating properly during and after we work together. What advice do you have for those who might be intimidated by personal training? To anyone who’s intimidated by personal training or AIM I understand. I was that guy who didn’t want to feel incompetent in any social setting. I usually don’t want to feel stupid. As I grow older, the more I embrace that, while I’m awesome at a lot of things, I’m also bad at a lot of things. I don’t have enough time in the week or years to study for a degree and to get great at everything. That’s where AIM can help. If your health is important to who you want to become, that expert guidance is extremely valuable. So don’t get too intimidated by us, we don’t bite. Have you had a personal trainer and, if so, how did you personally Focused and Compassionate benefit from getting help from someone else? Training With Joni Stimpson When life gets busy, we have to prioritize our time and take care of the people who matter. Sometimes, the last priority is ourselves. As my hours got squeezed from time to time, having a trainer for myself has helped me stay afloat on top of my own fitness, when I’m busy handling family, friends and work. I can’t be a superman all the time so, a personal trainer helped me maximize the time I could spend in the gym. What does your weekly fitness routine look like? HCIdentity: What is your sports or fitness background? My current fitness routine this time of year is as often as I can. Joni Stimpson: I was a high school athlete in field hockey, volleyball, and We’re nearing the holidays and it’s a busy season for me, so short softball. My family is not into athletics so it came as quite a surprise to workouts here and there during the week and longer sessions on them when I managed to find a way into sports. I feel very lucky that I the weekend. I’m currently working on improving my Olympic lifts went to a high school where competition was pretty limited and I could and pull up strength. start as a 14 year old. What are your 2021 fitness goals? Have you ever had a personal trainer? I’d like to run an obstacle course race when everything returns to normal! I went to university and my opportunities for competitive athletics ended. I started to go to the gym and found that I really liked weight- lifting. After the birth of my third child, I realized that I had been stalled for quite a while and it was time to get smarter about my training. I hired my first trainer and we met every other week. That was 13 years ago and the main constant in my life since then has been working with instructors and personal trainers…a lifelong apprenticeship. 22 Spring I & II 2021

How did you transition from athletics to teaching and earning your 23 personal training certifications? I moved to Hawaii in 2009 and joined a Stroller Strides class so that I could make friends. The franchise went up for sale and I decided to take a risk. My kids were 5, 3 and 1. I earned my Group Fitness certification and ended up running a program on the island of Oahu with 5 locations. Teaching Stroller Strides classes was the ultimate baptism of fire -- we were outside, utilizing the environment and exercise bands while staying on the move, 10 seconds ahead of a baby about to break into tears because their stroller wasn’t rocking anymore. I moved to Maryland in 2012 and earned my Personal Trainer certi- fication with NASM. I taught Group classes and worked one-on-one with clients. Most important, I found a great trainer for myself who had two decades of experience in the industry. His preferred tool was the kettlebell and I earned a certification with StrongFirst in 2014. It took over a year of physical preparation to be ready for the skills tests—flex hang, squat, overhead press and snatch test. What is your training style? I like to stay focused, but I also want clients to enjoy their training sessions and feel like they have someone who cares about them and their success. What’s your main goal in training clients? Why personal training? I am a trainer who remembers how intimidating it used to feel to go into the weight room. I want to make training feel accessible, remove the barriers to entry and teach the strength-training basics that will take you far. I like to include bodyweight mastery and spend a lot of time on Gait pattern—how well can you stand on one leg?These are the physical improvements that will help you age well. I am less concerned with calories burned and much more interested in movement quality and the sustainability of your fitness program. Sometimes all it takes is a short-term commitment with a trainer to learn how to use your time in the gym better. Others like the accountability built into having a regular appointment with a trainer. What does your weekly fitness routine look like? I love to take yoga classes. I hop on the Jacob’s Ladder for 5 minutes every time I’m at HCI (my favorite machine for cardio). I box for 10 minutes after I teach my Gravity classes. And I have kettlebells in my bedroom for a short session of swings and the Turkish Get Up. These are short bursts of formal exercise but highly efficient since I’ve learned what works best for me in terms of challenge and Will I Actually Do It. I bought a weighted vest during the shutdown and walked for an hour in my neighborhood each day. What are your 2021 fitness goals? My goal in 2021 would be to have a more consistent bedtime and master a 60-second handstand. So far, I’m at 20 seconds. I know that I feel better in every way when I move. It may have been outward-fo- cused in my younger years, particularly after having my third baby, but now, regular movement is how I manage my energy and mood and it always, always helps. hillcountryindoor.com

SPRING I & II

Get ready to spring into action with Hill Country Indoor’s up and coming programs! Sign up today to embark on a competitive journey with HCI’s long list of sports programs, all designed for you! HCI offers youth and adult programs for ages 3 and up. Whether just learning the sport, improving on your professional-level athleticism, or looking to use a game/match as your workout for the day, these spring I & II lineups are the perfect setup to success. Spring I and II seasons provide a variety of sports, including soccer, volleyball, basketball and pickleball! Come play, compete, run, jump and spike your way through the spring with Hill Country Indoor sports! What sets us apart? All sports at HCI are led by experienced coaches, refereed by paid officials and organized by dedicated directors. HCI is committed to making each season better and showing each kid and adult the attention he/she deserves. Sign up to find out for yourself why you’ll be #betteroffindoors. hillcountryindoor.com/sports 25

hillcountryindoor.com/soccer SOCCER SPRING I 1Soccer Skill School 3Spring I Mini Skills DATES Jan. 12th–May 13th DATES Feb. 22nd–Mar. 31st SCHEDULE Tuesday+Thursday | 6–7pm Ages 10–14 SCHEDULE Monday | 11am–12pm PLAYERS Wednesday | 12–1pm Saturday | 10–11am FEE Sessions Member Non-Member Single | $25 $25 PLAYERS Ages 3–5 6-pack | $120 $140 FEE Members | $75 12-pack | $180 $200 Non-Members | $100 Unlimited | $300 $350 2Adult Soccer League 4Super Skill Sessions DATES Jan. 25th–Mar. 11th DATES Feb. 24th–Apr. 7th SCHEDULE Men’s 30+ | Monday +Thursday | 7–10pm Co-ed | Wednesday | 7–10pm SCHEDULE Monday | 4:30–5:30pm Wednesday | 4:30–5:30pm PLAYERS Ages 18+ Wednesday | 5:30–6:30pm FEE Men’s 30+ | Team $500 PLAYERS Ages 4–10 Free Agent $50 FEE Co-ed | Team $500 Members | $120 Member FA $50 Non-Members | $140 Non-Member FA $100 Add a second session and save $40! 26 Spring I & II 2021 Sports

SPRING II 7Adult Soccer League DATES Mar. 29th–May 20th SCHEDULE Mens 30+ | Monday, 7–10pm Co-ed | Wednesday, 7–10pm PLAYERS Ages 18+ FEE Men’s 30+ | Team $500 Free Agent $50 Co-ed | Team $500 Member FA $50 Non-Member FA $100 5Youth 4v4 League 8Spring II Mini Skills DATES Feb. 27th–May 8th DATES Apr. 12th–Mar. 15th SCHEDULE U5/6 | 9–11am SCHEDULE Monday | 11am–12pm U7/8 | 10am–1pm Wednesday | 12–1pm U9/10 | 12–3pm Saturday | 10–11am PLAYERS Ages 4–10 PLAYERS Ages 3–5 FEE FEE Members | $120 Members | $75 Non-Members | $140 Non-Members | $100 6Spring Break Camp 9Super Skills Sessions DATES Mar. 16th–18th DATES Apr. 19th–May 12th SCHEDULE 9am–4pm SCHEDULE Monday | 4:30–5:30pm Morning & afternoon extended care available PLAYERS Wednesday | 4:30–5:30pm FEE Wednesday | 5:30–6:30pm PLAYERS Ages 5–12 FEE Ages 4–10 Members | $80/day Non-Members | $100/day Members | $75 Non-Members | $90 Add a second session and save $40! hillcountryindoor.com/soccer 27

SPRING I 1MLK Half-Day Hoopster Camp School’s out, so let’s work on skill development! January 18th DATES SCHEDULE 9am–12pm PLAYERS Ages 5–12 FEE Members | $50 Non-Members | $60 10% Sibling Discount! 2Adult Basketball League 4Skills + Scrimmage DATES Feb. 27th–May 1st Sign up as a Free Agent or with a Team! SCHEDULE Intro Stage | 2–3pm DATES Feb. 2nd–Apr. 8th Stage 1 | 3–4:30pm PLAYERS Stage 2 | 4:30–6pm SCHEDULE Competitive | Tuesday Nights Intro Stage | Ages 5–7 Recreation | Thursday Nights Stage 1 | Ages 8–11 Stage 2 | Ages 12–14 PLAYERS Ages 18+ FEE Members | $110 Non-Members | $130 FEE Stage Member Non-Member Intro | $195 1 & 2 | $215 $215 $240 3Presidents Half-Day 5Spring Break Hoopster Camp DATES March 15th–18th Hoopster Camp SCHEDULE DATES February 15th PLAYERS 9am–4pm SCHEDULE FEE 9am–12pm Ages 5–12 PLAYERS FEE Ages 5–12 Members | $315 Non-Members | $365 Members | $50 Non-Members | $60 10% Sibling Discount! 10% Sibling Discount! 28 Spring I & II 2021 Sports

hillcountryindoor.com/basketball BASKETBALL SPRING II 6Basketball Position Clinic 8Memorial Half-Day Hoopster Camp DATES Apr. 27th–Jun. 3rd DATES May 31st SCHEDULE Guard Work | Tuesday Nights SCHEDULE 9am–12pm Post Work | Thursday Nights Stage 1 | 5:30–6:30pm PLAYERS Ages 5–12 Stage 2 | 6:30–7:30pm Stage 3 | 7:30–8:30pm FEE Members | $50 Non-Members | $60 PLAYERS Stage 1 | Ages 8–11 10% Sibling Discount! Stage 2 | Ages 12–14 Stage 3 | Ages 15–18 FEE Members | $155/position Non-Members | $180/position 7Adult Basketball League Sign up as a Free Agent or with a Team! DATES Apr. 20th–Jun. 17th SCHEDULE Competitive | Tuesday Nights Recreation | Thursday Nights PLAYERS Ages 18+ FEE Members | $110 Non-Members | $130 hillcountryindoor.com/basketball 29

hillcountryindoor.com/volleyball VOLLEYBALL Youth Volleyball League DATES Feb. 16th–Apr. 25th SCHEDULE Practice | Tuesday or Thursday Nights FEE Games | Sundays between 12–4pm Members | $265 Non-Members | $285 hillcountryindoor.com/pickleball PICKLEBALL Adult Pickleball League DATES Feb. 26th–Apr. 30th SCHEDULE Friday | 5:30–7:30pm PLAYERS FEE Ages 18+ Members | $60 Non-Members | $80 Drop-in | $12 30 Spring I & II 2021 Sports

hillcountryindoor.com/football FOOTBALL Adult Flag Football Returning February 2021. Check the website for details. hillcountryindoor.com/sports 31

YOUTH PROGRAMS hillcountryindoor.com/youth-programs Homeschool P.E DATES Jan. 12th–May 20th PLAYERS PACKAGES Ages 5–12 Individual Class | $15 15 Classes | $180 Unlimited Options for Members 1 Child | $65/month 2 Children | $110/month 3 Children | $155/month hillcountryindoor.com/birthday-party-events LET’S PARTY! Parties built for both kids and kids at heart! There's always a reason to celebrate with party packs like this! 32 Spring I & II 2021

PARTY PACKAGES Let HCI throw the party of the year! All party packages include a party coach, party room, birthday t-shirt and drink package! SKY HIGH CLIMBING PACKAGE Climb up, up and away! Who can scale the beanstalk the quickest? Who will beat their opponent on the speed wall? The action is endless in this indoor themed-climbing area. Climbing components are located directly next to the birthday party rooms for continuous play and maximum fun. Age Requirement: 6+ ARCHERY TAG PACKAGE Archery Tag is the latest craze in action packed entertainment for parties! The game is a new spin on dodgeball and paintball and is played with patented bows and foam-tipped arrows! Hit the opposing team’s targets for points or team members for elimination. Are you up for the challenge? Age Requirement: 7+ ULTIMATE SPORTS PACKAGE With a variety of sports surfaces, HCI can host the ultimate sports party! Play basketball, volleyball, soccer, football, kickball, dodgeball, capture the flag - it’s all up to you! Age Requirement: 7+ PARTY PACKAGE ADD-ONS Boost your party with any (or all) of our party add-ons! FOOD THEMED DECOR ADULT BEVERAGE PACKAGE PACKAGE PACKAGE From foodie to simple, HCI’s catering menu Spice up your party with a themed decoration Hill Country Indoor’s Café now serves beer has the choice to make your party pop! Food package! Choose from a variety of options, and wine! Package options include purchasing package options include sandwiches, pizzas, a including Sports, Unicorns, Princesses, drink tickets at a discounted rate or creating crudité tray, or even popcorn! No matter the MineCraft, Superheroes, Dinosaurs, Trucks & a tab upon booking! Party responsibly while size or style of the party, HCI Catering has the Cars, Emojis and more! enjoying the fun! perfect pairing. hillcountryindoor.com 33

34 Spring I & II 2021

The STUDIO at Hill Country Indoor offers boutique-style group classes throughout four customized studios! This member amenity includes barre, spin, yoga, strength training, boxing, suspension training, dance and more! JANUARY UPCOMING STUDIO EVENTS 16th ELEVATE Community Workout FEBRUARY Knowledge Workshop | Hips Over Heart Outdoor Community Class | MAYHEM 12th 27th Knowledge Workshop | Spin Outdoor Community Class | Beach Dance Party MARCH ELEVATE Community Workout 6th 27th Outdoor Community Class | Barre Knowledge Workshop | Straps Suspension Training APRIL Outdoor Community Class | Yoga Flow 17th Knowledge Workshop | Yoga + Meditation MAY 1st 15th JUNE 5th 26th Find out more at hillcountryindoor.com/fitness hillcountryindoor.com/fitness and join us for a class! 35

A Q&A WITH STUDIO MANAGER TAMI BLISS The Studio Manager on fitness routines, influencing her athletic sons to do yoga and plans for The Studio as we move into spring. You may have seen her around the facility, taken her classes and, now, it’s time to get to know Studio Instructor turned Studio Manager Tami Bliss who has big plans for the upcoming spring both personally and at HCI. A decorated fitness instructor, personal trainer and mental health expert, Bliss has earned over ten fitness certifications as well as undergraduate and graduate degrees in Psychology. Bliss worked as a counselor with individuals, families, at-risk youth and as an adjunct instructor of Psychology at both the University and Community college levels. As a Rehabilitation Psychology worker, she also assisted those with injuries or disabilities find work within their restrictions. Integrating mental health into the fitness classes she teaches, Bliss firmly believes you can’t have one without the other. We sat down with Tami to talk about the journey that led her to Hill Country Indoor and what she hopes to achieve moving forward. 36 Spring I & II 2021

HCIdentity: How did you get started in the fitness and mental fitness retreat and needed a Zumba instructor. I began working for them health fields? very part time as the director of mental health and wellness. We travel the world and teach people how to live their life to the fullest through Tami Bliss: I started working in a family-owned gym in the daycare hiking, journaling and other activities. I also teach classes when I travel at the age of 16 in my hometown of St. Cloud, Minnesota. Over the with them for our group. period of approximately three years, I moved from there to the front desk, then to teaching group fitness in 1993, and eventually added on I taught my first-ever class at HCI. It was a KicX Cardio Boxing class in personal training. During undergraduate and graduate school, I worked what is now Studio three and I had one person attend! I was referred to at the same facility teaching Group Exercise while personal training part HCI through a mutual friend at Golds. She connected me with Sky and time. I found that I loved the physical health sciences as much as the it has been amazing ever since! I was incredibly excited when I heard mental health sciences. I do believe they go hand-in-hand! we were taking over and creating The STUDIO. I knew it was going to be FANTASTIC! After graduate school, I moved to St. Paul, Minnesota, where I worked as a counselor. However, I continued teaching part time at a nearby What was your first certification and the first class you taught? LifeTime Fitness center. From this time until 2011, I taught group fitness part time while transitioning from counselor to adjunct instructor of My first certification was a NETA Group Fitness certification and the first Psychology at the University and Community College. Clearly, teaching class I ever taught was a free-style core strengthening class. From there, Group Exercise is a passion of mine! I started teaching free-style Spin and Cardio Boxing (both of which had just become popular!) and then added on more certifications over the What led you to Texas and then, Hill Country Indoor? years. In 2011, we [Bliss and her husband Nathen] moved to the Dallas, Texas Though you have a lot of certifications are you planning to area and I opened my own group fitness center where I taught for two do more? years. I sold my gym when we moved to Austin in 2013 and began teaching for Gold’s Gym. I also worked part time as a personal trainer I absolutely will do more trainings. I am a lifelong student and believe and eventually moved from working within the facility as a trainer to that I need to stay abreast of what is going on in the fitness community. offering in-home personal training. I completed the NASM-CES last year and that was one of the toughest I have ever done. So, I will likely take some time off before I peruse In 2017 I met a fabulous couple who I taught a Zumba class for another one. randomly. They had brought a group of 150+ people to Austin on a hillcountryindoor.com 37

How did you feel when you taught your very first class compared How do you and your family stay active together? to now? I have been married to my husband Nathen since 2002 and we have Oh goodness! My first class was awful! I was so nervous and young. three fantastic boys. Caden is a junior at Westlake and is on the Junior I made many mistakes and felt so awkward up there, but I made it Varsity and Varsity football teams. He also works at HCI part time so, through and continued on. So, something must have clicked for me. say “hello” to him when he is back at work after football is over this Over time, I became much more comfortable being “on stage” and winter! Masen is in eighth grade and also plays football as well as com- discovered I absolutely love it! It is my happy place. It is a job I hope to petes in track. Ashten is in sixth grade and is in his first year of football do forever. for Pop Warner. We are a football family. Go Minnesota Vikings! How does it feel to be promoted to Studio Manager? Nathen and I enjoy traveling and incorporate hiking and walking the beach into our travels. Since our boys are all football players, they keep I was a bit shocked when I was offered the position, not going to lie. us very active and busy as well. We also began traveling with them a I also felt a sense of pride that I was noticed and picked to run this couple of years ago and it has been so amazing watching them enjoy fabulous crew we already have in place. I came in with many ideas and I outdoor fitness as much as we do. am so grateful that I have the support here. I also work to teach my boys that yoga, stretching, myofascial release What has it been like to be Studio Manager during a pandemic and and trigger point work are all important for them as athletes. I want with the launch of myHCI? them to understand that they won’t be able to play football forever so, they need to find activities they enjoy that they can do lifelong. It has been an interesting transition during COVID. I feel that every family and person needs to do what is best for them. For some, that What are your personal fitness goals for 2021? means feeling safe to come to a class. For others, that means being outdoors for their workout. There are others who just are not ready For me, my fitness goals are ever evolving. I have found that with each to come back. birthday, my goals change and become more about functional fitness and taking care of my body. I’m great at preaching the importance of An online platform for Group Fitness has always been a dream of mine. stretching and myofascial release through foam rolling, but I’m not I tend to be a glass half full type of gal. So, I took the pandemic and the the best at applying it to my own routine. Therefore, I would say my offer as studio manager as a sign that this is the time to do it. Thanks to biggest goal will be to incorporate more yoga, stretching and myofas- our talented team of not only instructors, but also of all the work that is cial release to my personal workout routine. done in the background, it is becoming a reality and I love that we are helping some of our members who just aren’t ready to come back keep I also travel frequently, and hiking is a favorite past time. Depending up with their fitness regimen. on how travel is in 2021, I will also train for hiking should a fabulous trip come up. What are your plans/goals/ideas for the STUDIO in Spring 2021? What’s coming up that you’re excited about...A little teaser for members? Can also mention anything with myHCI. We have some very exciting things coming this January! Some of it is undercover; so I don’t want to say too much. My goal is to make every- one in the area realize that we have the best of the best when it comes to instructors and formats that we offer. Our classes will only get better and we want to reach a larger audience and help as many people as we can through the fun of group fitness. From unique and new knowledge workshops, to amazing workouts that fit for everyone and anyone. In addition, I want to grow myHCI to a platform that everyone wants to be a part of. Offering accountability and one on one options for our members and anyone who cannot be a part of the membership at HCI, because they live too far from us but still want to be a part of our amazing community. What does your weekly fitness routine look like? Currently, I’m teaching 13 classes per week. This keeps me in shape, for sure! My current routine consists of lifting classes five days per week, HIIT style classes three days per week, heavy bag boxing once a week and cardio boxing three days a week. Outside of teaching, I enjoy going on hikes, playing football or, more like, throwing the ball with my three boys and going on walks with my family. 38 Spring I & II 2021

ON-DEMAND WORKOUTS For at home, at the gym or on the go. myHCI Online is a mobile-friendly virtual platform with a growing list of workouts from the most popular Hill Country Indoor STUDIO classes, available right at your fingertips! Create a fitness program, add your preferred classes and workouts to your favorites, engage with a community of like-minded individuals and so much more! CLASSES INCLUDE SCAN TO SIGN UP CYCLE YOGA DANCE myhcionline.com SPIN MEDITATION MAT PILATES @myhcionline BARRE LIFT EXPRESS /myHCIonline HIIT BURN + MORE PRICING HCI Members | Included in Membership Non Members | $19.99/month

EATING SIMPLE AND SMART with Member Lauren Kane 40 Spring I & II 2021

Ex-pastry chef and nutrition expert, Lauren Kane, debunks fad diets, explains macro-counting and reveals a realistic and nutritious approach to eating. Buzzing around the world of diets circa 2020 are “keto” and “intermittent fasting.” Will they stick or will experts eventually devalue them and point out the health issues they cause? As the past few decades prove, it’s probably the latter. Much like the changes in the way we wear jeans throughout the years, trendy diets come and go. Yet, the fear of carbs brought on by the Atkins diet that invaded most households in the early 2000s has lingered despite scientific proof debunking its merit. With a background in nutrition and passion for fitness, Hill Country Indoor member Lauren Kane weighs in on fad diets and reveals her secrets to a sustainable yet healthy approach to eating. “Your body actually likes carbs. It’s its preferred energy source,” Lauren Kane says. Kane earned a degree in nutrition at the University of Texas before heading off to the East Coast to become a pastry chef—attending school, acquiring an internship and then moving to New York for a career in a bustling culinary scene. “In my last semester of college, I was taking medical nutrition therapy classes, which is basically about assigning diets to people with diabetes and heart disease. I realized I didn’t want to go into the clinical side of it,” Kane says. Upon reflection, Kane wishes she was able to focus on exer- cise science, but, at the time, didn’t see an opportunity for it. Though she still has a passion for cooking and baking, after moving back to Austin and working in the industry down- town, the long hours, low pay and lack of evolution in the food scene unlike New York forced her to retire her baking pin in search of something more stable and less consuming. Now, she works in software, but appreciates the ability to go home and put work away. In doing so, she has more time and energy to do the things she loves including health coaching on the side. Fueling her is an insatiable hunger to help people reach their nutrition and fitness goals. “I love to see people feel good about themselves and gain confidence. I have one client who has a daughter and wants hillcountryindoor.com 41

to be a better role model for her. Now, she is getting of chicken or some kind of beef and ground turkey. active and enjoying things with her family and says, ‘I So, that way I have it available to throw together with can go on a family walk and not feel out of breath or vegetables. I’ll also have some rice and potatoes on tired.’ So, it’s seeing people super proud of themselves hand,” Kane says. that really drives me,” Kane says. Weighing In On Macro-Counting. Though she has a solid understanding of nutrition, Kane learned everything she knows about health coaching Though it might seem tedious, the next step in through a supplement company called First Phorm. Kane’s routine is using a scale to weigh out her macro- Through quarterly transformation challenges, the nutrients. Using a scale is much more accurate, but Kane company’s mission is to help people get healthy rather ensures everything can be done without a scale. For than sell supplements. instance, a palm size of meat is about a serving or four to five ounces of meat. Kane chooses to scale things out “Their whole approach is a supplement is just that—you to get the most out of what she is able to eat. can’t reach your goals by taking a protein supplement. So, I really believed in their mission,” Kane says. “Now, “I want to know that I’m getting all of the pasta or rice I look into what clients are currently doing, what their or sweet potatoes. I have three meals a day and two goals are and what they enjoy eating and how to make snacks. I do macro counting, so I don’t follow any diets. small adjustments instead of eliminating or restricting.” I just calculate how many calories I’m getting based on what my body needs and based on what my goals Kane epitomizes putting into practice what she currently are as far as maintaining weight or losing preaches and shares her personal goals and regimens weight or gaining muscle. I prioritize protein and eat lots as well as some strategies and tips for turning healthy of carbs and veggies and all the things.” eating into a lifestyle. For those who need a crash course, macro nutrients are Feeling Good And nutrients your body needs in large amounts which Kane Meal Prepping. also iterates is much simpler than people think. The breakdown is protein, carbohydrates and fats. Kane provides a fresh look at how her fitness and nutri- tion goals can and should work in tandem by revealing “So, when you’re doing macro-counting, you want to her fitness routines and meal prepping insights. figure out what your TDEE is or your total daily energy expenditure and then based off your goals you either “Right now, I’m trying to get stronger and just feel want to be in deficit, or surplus or maintain,” Kane says. good. Physically, I’ve met what I’ve wanted to and “So, basically, with that you have a total number of I think for a while that’s kind of what I chased. Looking calories you want to set for the day. First, you set your back on it, I realized I just wanted to feel good, feel protein amount and I set one gram of protein per goal strong, be able to perform well [and kick ass in a body weight and then depending on if you like carbs or workout]. Nutrition-wise I’m trying to maintain fats more, you set a minimum on one and then try to hit that,” Kane says. all of your numbers each day like a game,” Kane says. As far as her fitness routine is concerned, Kane goes for a daily 35-45-minute walk seven days of the week. Resistance training is her primary focus six times a week for an hour and when she doesn’t feel like resistance training she takes a MayhemX or Tabata class at HCI. The main takeaway is she keeps her options open yet consistent with things that work for her and that she enjoys and doesn’t overdo it in ways that lead to burnout. Kane also keeps the fuel she needs readily available to support her work- outs. Her meal prepping strategy is simple yet savvy and way more feasible than attempting intricate recipes. “I do try to meal prep, but I don’t do it in a way where I am prepping each individual meal. I’ll typically prep my protein instead—cook a bunch 42 Spring I & II 2021

Holiday Eating And Prioritizing Protein And Yo-Yo Dieting. Finding Balance. Of course, Kane leaves the scale at home when going With meal prepping and macro-counting, Kane priori- out to eat, for birthdays, vacations and other holidays. tizes protein for a reason. Retaining lean muscle mass, She emphasizes the importance of enjoying those times building more muscle, staying full for longer are among and notices the stress holidays and special occasions the reasons protein should be a priority. cause her clients, but coaches them through it. “Protein is also metabolically expensive so it takes more “I tell them Thanksgiving is one day out of 365 days energy to break down burning more fat. Protein is also of the year so, I want you to remember one day is not important for a lot of the processes that take place in going to ruin your progress. The key is in the days lead- your body. So, your hair, skin, nails are made of protein ing up to and after and not letting that over-indulgence and it’s important to make sure your body is able to, turn into a week or even a month,” Kane says. “Maybe first, meet all of those functions and then, have enough don’t have two full slices of pie. Try having half of one protein to build muscle,” Kane says. and half of another. Enjoy your thanksgiving dinner and then get back on track.” While Kane eats food she actually enjoys eating and encourages others to do the same, she has cut out alco- When losing weight is the goal, fad diets might seem hol, most processed foods and foods high in saturated to work in the short term, but Kane cautions yo-yoing fats. She is not, however, dairy- or gluten-free. Her final with diets that aren’t safe to keep up. Whereas diets like words of advice on balance are: the Mediterranean diet are based on balance and the lifestyle of people in a specific region, other diets that “Prioritize protein, stay hydrated, try to drink 100 center around immediate weight loss can cause more ounces of water a day, eat more volume of vegetables harm than good. that fill you up. Try to cut out processed foods. Eat things you enjoy and try to find healthier options of “I would say try to think of something as a sustainable what you enjoy.” practice that is part of a lifestyle change rather than trying something for thirty days to lose thirty pounds,” With balance comes reward and Kane also says if she Kane says. wants something like ice cream, she’ll eat ice cream. The irony in being an ex-pastry chef, however, is she doesn’t What does sustainable practice look like? usually have a sweet tooth. “When you completely cut out things you like, you Dietitians Versus Coaches. restrict your calories, you do 60 minutes of cardio every day, it’s not sustainable. Nobody wants to do While dietitians are mostly reserved for medical issues those things so, you end up completely falling off-track and eating disorders, Kane says go to health coaches instead of saying, ‘okay, can I be healthy most of the with a nutrition background to learn about nutrition and time and still eat the foods I enjoy?’ I never wish talk about your calorie needs. She also emphasizes the I didn’t have to eat the foods I make, I eat foods I importance of doing your research. Things to look for like,” Kane says. in a health coach include plans that are specific to you and your goals. “If somebody gives you a 1000-calorie diet that is just chicken, broccoli and rice, I would run the other direc- tion. If they’re not asking you about what you enjoy, what your daily activity looks like or what your goals are or not getting into the specifics, it’s probably not going to help you,” Kane says. “–try to think of something as a sustainable practice that is part of a lifestyle change rather than trying something for thirty days to lose thirty pounds.” hillcountryindoor.com 43

BUILD HEALTHIER HABITS WITH 30-DAY CHALLENGES Ditch the New Year’s Resolutions and try 30-60-day fitness challenges to make new habits stick.  Every first day of the year it’s easy enough to eat the Instead of only visiting your goals once a year, set up only bowl of black-eyed peas you’ll have for the rest of regular check-ins throughout the year so there is room the year and list off a few goals and habits you hope to to make adjustments. Bliss also shares some helpful kick or implement. With 364 days left—give or take— advice on setting long-term and short-term goals. in the year, the possibilities feel limitless and motivation is high. In fact, a study done by NPR in 2018 reveals “My tips for those who want to set a goal is to sit down 12% of gym sign-ups happen in January. Based on now and write up what you want to achieve. What that same study, the second Saturday in February is does this look like? What does it require? What is your statistically “Fall Off the Wagon Day.” Studio Manager, long-term goal and how will you set short-term goals to Tami Bliss, shares the all-too-familiar cautionary tale of reach that long-term goal? What will be required of you New Year’s resolutions. and what happens if you fall back into old behaviors that don’t fit your new goal? Set up small, achievable goals “I think they can be amazing if carefully planned ahead that will help you reach your ultimate goal,” Bliss says. of time. I have found the issue people have is they go into it saying, ‘I’m going to lose 20 pounds,’ or Start and end the year with 30-day ‘I’m going to attend 3 classes a week,’ and then they and 60-day fitness challenges! fall away from their goals by the time January is over. This only creates frustration and feelings of failure,” In the fitness and health world, 30-day and 60-day Bliss says. challenges have surged in popularity. In fact, it seems challenges of all shapes and sizes for most topics So, how can you make a healthy are widely accessible ranging from exercise-specific habit or new goal stick? programs to meditation, skincare and diet. Though What we really need is a shift in mentality. According to the European Journal of Social Psychology, it can take, on average, 66 days for a new behavior to become ingrained. Depending on the perceived level of difficulty and number of days missed, behavioral changes can take anywhere from 18 to 254 days. To top it off, there are four small steps in making a change to take note of: the pre-contemplation step where you actively think about making the change without any course of action, the thinking and planning stage without observable change, actualizing the new habit through routine, and bouncing back when the habit is dropped for any length of time. In fact, dropping off is considered a normal part of the process of implementing lasting change. Yet, many who experience something like “Fall Off the Wagon Day,” may internalize it as failure and struggle to jump back in. The recipe for success seems to be a healthy balance of forgiveness, planning, perseverance and consistency. 44 Spring I & II 2021

one to two months doesn’t quite line up with the average requirement to turn change into habit, there are many reasons many seem to have positive experiences with challenges. Committing to challenges can give you the boost needed to start off a healthy habit that gets you closer to your ultimate goal. The plan is built in and takes the pressure off of figuring out where to begin and how to keep it up over time. Usually the daily requirements are simple and short enough to be attainable and add onto other fitness routines like doing three rounds of crunches for five minutes total. This daily repetition also offers one of the key ingredients to success— consistency. Plus, the small daily successes keep motivation alive. There’s also usually some flexibility in the plan. A lot of fitness challenges include the ever- important day of rest in the week so, if you “miss a day” you can make up what you missed another time. “I always like to remind people that just because they revert back to old behaviors does not mean they can’t get back on the horse! Self-forgiveness is one of the most beautiful gifts you can give yourself,” Bliss says. A few tips on choosing the right fitness challenge for you. Determine your ultimate goal and then start with a challenge that supports that goal. Maybe you already go to the gym and do a considerable amount of weight training, but manage to consistently avoid working out your core. Picking a 30-day ab challenge can be the gateway to integrating core workouts into your routine more regularly. Or, if you’re starting from scratch and simply need to get moving in some way, finding a more general exercise challenge is your best bet! If anything, challenges can be a great tool for learning new exercises and adding variation to familiar ones. Turn 30-day challenges into 60-90 day challenges and watch healthy habits stick. To get you started, we've programmed a 30-day AB Challenge. Turn the page for unique variations on the core exercises you love to hate!

30-DAY INTERMEDIATE AB CHALLENGE Complete alternating three and four 1-minute rounds of each daily exercise with 30-second rests in between Three Rounds DAY 1 Static Forearm Plank DAY 2 Side Plank Right & Left DAY 3 Bicycle Crunches DAY 4 Reverse Crunches DAY 5 Crunches with Heel Press DAY 6 Rest DAY 7 Rest Four Rounds DAY 8 Static Forearm Plank DAY 9 Side Plank Right & Left DAY 10 Bicycle Crunches DAY 11 Reverse Crunches DAY 12 Crunches with Heel Press DAY 13 Heel Taps DAY 14 Rest Three Rounds DAY 15 Forearm Plank Hip Dips DAY 16 Ankle Reach Crunch DAY 17 Sit-Ups DAY 18 Side Plank Right & Left DAY 19 Panther Shoulder Tap DAY 20 Mountain Climbers DAY 21 Rest Four Rounds DAY 22 Forearm Plank Hip Dip DAY 23 Double Leg Lift DAY 24 Sit-Ups DAY 25 Single Leg Side Plank Right & Left DAY 26 Panther Shoulder Tap DAY 27 Cross-Body Mountain Climbers DAY 28 Rest Four Rounds DAY 29 Flutter Kicks DAY 30 Side Bend 46 Spring I & II 2021

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