October Fusion Athlete: Christina Koprowski

At Dane’s Body Shop, we value how unique and talented each and every one of our members is. We also love how many of you have become such amazing, well-rounded athletes. Hey! Speaking of talented, well-rounded athletes, meet Christina Koprowski, one of our October Fusion Athletes.

Christina joined the DBS community with an Ironman under her belt, and she was ready for more! Christina’s a newly competitive weightlifter, yoga instructor, dog mom, and champ of chillin’!

Congratulations, Christina! Keep up the excellent work!

What brought you to Dane’s Body Shop?
My first encounter with Dane’s was at a Free Community Workout on a Sunday morning back in 2012. I worked with Abbey Gonzalez at the YMCA, and she invited me to come to this class with her and [Coach] Matt. I had just done my first 70.3 Ironman and felt like I could take on the world. Little did I know, that DBS workout would almost kill me. Dane was coaching and he was wearing tall socks and Chuck’s. I remember thinking to myself, “This can’t be too bad because he looks like a nice guy.” Ten minutes later, I was cursing under my breath, and it occurred to me that endurance sports were nothing like the full blown attack my body was experiencing. Despite mentally cursing at [Dane] and wondering if Abbey and Matt were even really my friends, I decided to keep coming back for more. I’ve been a DBS member ever since.

You are also a spin and yoga instructor. What is unique about the coaches at the Shop?
I think my answer can actually be found within this question. The uniqueness of each coach is what makes Dane’s Body Shop so special. Everyone comes from different experiences and has different specialties. Not every coach pressures you to pick up the heaviest thing around (Matt), and not every coach pushes you to run ungodly distances (Leann). But when you put together all of the DBS coaches, you get an extremely well rounded set of people. The proof can be found by taking a look at the members of Dane’s Body Shop. We’re all different. We all have our own interests, goals, lives, and experiences. Yet, we all live under the same DBS roof and continue to grow faster, stronger, happier, and more confident as a community.

You have recently taken up Olympic weightlifting with the intent to compete, and you just competed in your first meet. Tell us a little more about this new passion and your experience competing.
I suppose it’s all because I have a bit of a Napoleon complex, and there’s something magical about being a 4’9″ gal who can Snatch and Clean & Jerk big weight. I grew up as a competitive gymnast, so I work really well with super focused training like Olympic weightlifting. After attending a training camp in July at The Olympic Training Center at Northern Michigan University with Dunte, I was hooked. Watching those lifters was awe-inspiring and it made me want to become a stronger lifter. When we got back to Texas, Dunte tossed me into a training program and I prepped for my first meet. Our goal for my first meet was to hit 6 for 6 lifts—so just completing all of my attempts with weight I’ve successfully hit during training. I finished only one lift away from meeting my goal because my second Snatch attempt didn’t go as planned. Dunte’s daughter, Victoria, walked by as I set up and gave me the biggest wave of all time. Needless to say, I smiled back at her and lost focus. All ended well because I still hit my third attempt and then got to give Victoria a big hug.
I have another meet on October 18th at GrassIron and I’m hoping to hit a few PRs!

You are not a runner; in fact, you despise it. How do you mentally make it through all of the running in Fusion class?
Well, it ain’t pretty. That’s how. I grunt and curse and sigh, and I take it one tiny step at a time. My history as an endurance athlete taught me that my body is stronger than my mind, so I tell my brain to shut up and just keep moving. I might not be the fastest, but I’ll keep at it until the job is done.

You have been involved with the Shop behind-the-scenes creating logos, flyers, FB posts, etc. You have so many talents. Tell us a little more about your hobbies, as well as some goals you have for the future.
My goals for the future all revolve around the idea of being happy. Right now, the things that make me happy are weightlifting, yoga, my dogs, coffee, tacos, bicycles, and beer. You’re right that I have many talents. I just haven’t figured out a way to point them all in the same direction yet. I like doing a bunch of different things and using my talents to help those around me achieve their own goals.

You are roommates with our beloved Coach Matt, tell us something we may have never guessed about Matt.
So, when I first read this question I was sitting next to him on the couch and gave him an evil laugh. Sure, Matt has a few oddities and funny secrets but when it comes down to it, he’s one of my best friends in the world so those types of stories stay protected under roomie code. What I can tell you about Matt is that there’s more to him than big weights and tiny dogs. He’s one of the kindest, most sincere people I’ve ever met and I truly consider him family. I think the most surprising thing about Matt is that he acts as the fashion police of our household and often helps Abbey and me dress ourselves.

Do you have any goals for the Shop itself?
I’m a huge fan of the recent release of more focused programming and can’t wait to see the impact it has on our DBS community. I see how much a focused program has helped me to become a stronger athlete and I hope it does the same for everyone else. Keep doin’ what you’re doin’, Dane’s Body Shop. Thanks for letting me be a part of it!
 
To get your fitness into gear by joining the Dane’s Body Shop community, or to register for classes if you already have, click here

Repeat Until Strong

by Dunte Hector

I have had the unique pleasure in the last few weeks, as the strength and agility test phases of our Community Gains Project have passed, to relay advice given to me by Dave Whitley, Master StrongFirst instructor: “You’re thinking too much and lifting too little. Just get stronger!”

Frankly, folks, you need to get strong. Although everyone has different reasons for attending classes at the Shop, becoming stronger simply must be one of your goals.

And, to that end, we’re here to help you.

You have stuck with us while Matt and I have modified and toyed with the daily programming. We like to joke that DBS sometimes struggles with “random acts of variety” in training, and that struggle is why some people may not make the gains we expect.

No more!

Programming at the Shop is making a transition. Stated better: your workouts are evolving.

Beginning today, you will see a new format in classes that emphasizes skill work, a strength component, and some basic conditioning work. Every day. Every week. The skills will change periodically, but no more bouncing between focuses from week to week.

You will notice — though you might have seen this in the previous three weeks — that Fusion is longer and more involved and that warm-ups are shorter and more technical.

You may notice — though you might have guessed it from our recent testing — that training focuses on doing fewer things better.

And you may initially be flustered that classes are shorter — just 50 minutes of training instead of 60+…

And all of this is with the singular goal of making you stronger. A few notes about our goals follow. I look forward to having you along on our journey toward better training.

**

Everyone loves some conditioning work. A little stamina in the daily workout gives you that panting, sweaty, “worked out” feeling. We love it, too.

But the question about training, and conditioning especially, to be asked is, “For what?”

Frankly, about conditioning, we haven’t been sure in several months. Now we have an answer: “To be able to move safely, effectively, and powerfully while fatigued.”

That answer is entirely an injury-prevention approach. You’re a working professional with a family or friends who want you to be healthy and safe. Our job is to preserve the integrity of your body, even to build it up. So conditioning and Fusion will be focused on durability.

That said, conditioning work will be shorter because we still want you to pour your heart out during it. Let’s redefine “intense” work: shorter, faster, better.

**

Strength training can sometimes be boring, as our newly-minted powerlifters and weightlifters can attest. But regarding strength training, the “for what?” question is answered simply: For everything.

Getting stronger is the surest path to nearly every physical goal in existence. Want to run faster? Get stronger and run. Want to jump higher? Get stronger and jump. Want to lose fat? Get stronger and eat sensibly. Want to lift more? Obvious…

But strength is more than force production and lifting ability.

Want to feel more confident in social or professional situations? Channel your mental state when struggling under near maximum weights or when pushing for that extra rep in a set of squats.

Want to find the motivation to make a lifestyle change? Remember the slow, difficult process to building muscle or boosting your deadlift.

Want to deal with stress better? Remember how soreness is temporary but the lessons learned and gains made are durable and resilient.

We will narrow down our strength training focuses. You will train the same movements and their subtle variations nearly every day for 4-8 weeks at a time. And, if you honestly try to improve your form, try to perform an extra rep, or try to put more weight on the bar every time, you will absolutely get stronger.

It will be boring at times. Rejoice! You know the movement well enough to put energy into perfecting it.

It will be difficult at times. Celebrate! You are challenging yourself to do more or do better.

It will be frustrating at times. Smile! You are practicing patience and taking the long-term view to improving yourself.

**

We promise to be thorough about educating you in exercise and to provide a venue in which you can train safely and for a long time. We promise to hold you accountable to your goal in coming to us — to build a better version of yourself. We promise to give you the most direct path to that goal.

Folks, that path is through strength. Strength built with focused, planned, technically perfect training. Our programming is evolving to meet that criteria. In class today, you we ask you to take part and trust the process; then repeat until strong.

Let us know what you think.

Register for classes here.

Austin, the “Allergy Capital”: A Guide to Natural Allergy Treatments

by Lauren Colletti

Living in Austin, often listed as one of the Top 5 Worst Places for allergies, you probably know first hand what its like to suffer from allergies. It is the most common complaint that we encounter at Wiseman Family Practice—and probably in most primary care settings. Austin is unique in having three distinct pollen seasons. The fall season, from mid-August to early November, ragweed and other weeds predominate. In the winter, Mountain Cedar pollen lasts from December to February and is unique to Central Texas. In the spring, oak and other trees like ash, elm, and pecan pollinate from February to early June. The hot, dry summer weather often kills off much of the grass, which means there is generally very little pollen in July and early August. Because of the three distinct pollen seasons, many people in Austin suffer with allergy symptoms year round.

So what exactly is an allergy?

An allergy is an overaggressive immune response triggered by ingesting certain foods, touching certain substances, or inhaling an irritant, such as pollen or animal dander. Substances capable of causing allergic symptoms are called “allergens.” Allergy symptoms may develop at any age, and often depend on frequency and quantity of exposure to allergen. This is why many people living in central Texas for a period of time will develop allergy symptoms.

Common symptoms of allergies are sneezing, runny nose, nasal congestion, itchy, watery eyes and nose, rashes, fatigue, and headache. For some people, these symptoms are seasonal, but if constantly exposed to allergens, symptoms can be year round and significantly affect a person’s health and quality of life.

Allergens

Inhalants (pollens, house dust, animal dander, mold, chemicals)
Ingested Allergens (foods, beverages, additives, medications)
Injected substances (drugs, vaccines, insect bites)

Medications for allergy sufferers include antihistamines, decongestants, and, when severe enough, corticosteroids. Common side effects of these medications are elevated blood pressure, drowsiness, dizziness, headache, nervousness, difficulty sleeping, dry mouth, and nose. For many people, the medications do a poor job of managing symptoms and also create unpleasant side effects.

How you naturally reduce and/or eliminate allergy symptoms?

An integrative and holistic approach to allergy treatment includes supporting and improving the immune, adrenal, and digestive symptoms with proper nutrition, sleep, specific supplements, and herbal medicine. Medications may be necessary, but should be used for the most severe cases and under direct supervision by your healthcare provider.

Maintaining a strong immune, adrenal and digestive system

1. Avoid dairy. Dairy thickens mucus and for many people worsens congestion and asthma symptoms. I would absolutely avoid dairy if you suffer from asthma or allergy induced asthma.

2. Avoid wheat. More and more data is coming out on the negative effects of wheat on the body. Grain Brain and Wheat Belly are written by two different medical doctors stating the inflammatory effects wheat has on the body, and it all starts in the gut. Try eliminating it for 30 days and see how you feel.

3. Avoid sugar and grains.

4. Choose a wide variety of fresh vegetables, pasture raised protein and healthy fats.

5. Get enough sleep. Inadequate sleep weakens your immune system and makes you more susceptible to viruses, allergens and illness. You should get 8-10 hours of sleep nightly.
6. Manage emotional stressors. Stress can worsen symptoms of allergies and predispose you to infection. Find ways to relieve stress including exercise, breathing exercises, stretching, and meditation.

7. Have your vitamin D level checked. Vitamin D deficiency can weaken your immune system. Ensure your level is adequate or supplement if necessary.

8. Vitamin C. Take 1-3 grams 2-3 times daily or to bowel tolerance.

9. Probiotics. 1-2 times daily. Buy a quality product that has 3-5 billion organisms per capsule.

10. Take zinc. Zinc is a trace element essential for cells of the immune system. Foods high in Zinc include red meat, mushrooms, oysters, pumpkin, flax & sesame sees, and dark chocolate.

Herbals, Homeopathic therapies and misc. therapies

If you are eating clean, sleeping well, and managing stress and still suffer from allergy symptoms, you may want to try the following natural therapies.

1. Butterbur. A derivative from a common weed in Europe, butterbur has been shown to be just as effective as the drug cetirizine, the active ingredient in Zyrtec. [Caution to those allergic to ragweed, butterbur is in the same family.]

2. Quercetin. Natural plant derived compound that helps stabilize mast cells and prevent them from releasing histamine. Also a natural antioxidant. Recommended dose 1,000mg daily and best if started 6 weeks before allergy season.

3. Raw local honey. Can build immunity through gradual exposure of local allergens. Also helps thin mucus.

4. Local Bee Pollen. Natural antioxidant and anti-microbial action, but is also a remedy for hay fever and allergies. Should be taken at least six weeks before the season begins. Can be found in many grocery stores as well as a natural pharmacy.

5. Combination allergy supplements. A number of “natural antihistamines” (e.g. D-hist) contain a blend of botanicals and seem to be effective and well-tolerated. These can be found at your local natural pharmacy or grocery.
6. Homeopathic drops. I have specific experience with seasonal allergy formulas that help reduce the body’s negative reaction to allergens. There are specific Grass, Weed and Tree blends. These can be found at a natural pharmacy.

7. Nasal Irrigation. Rinse 2-3x daily and help wash away inhaled allergens, as well as treat sinus congestion. Also a great way to prevent sinus infections.

8. HEPA Filters. A type of mechanical hair filter that traps harmful particles such as pollen, pet dander, dust mites and tobacco smoke. It can be very helpful in reducing allergen exposure at home. Pillow and mattress covers can also help to reduce in home exposure.

9. Avoid fans to cool rooms, keep windows closed when driving and if necessary, limit time outdoors when allergen counts are the highest.

10. Allergy skin testing and Immunotherapy. May be necessary in severe cases, especially in those who suffer from asthma, frequent sinusitis and bronchitis. I recommend discussing with your healthcare provider.

To say it simply, the best defense against allergy season is to eat clean, sleep well and manage stressors. Identifying food allergens and sensitivities can greatly reduce symptoms. Starting on bee pollen and a combination allergy supplement that includes Butterbur and Quercetin may be helpful, but start early (at least 6 weeks before allergens start). Nasal irrigation, pillow and mattress covers, avoiding carpet or have cleaned regularly, HEPA filter, and keeping pets out of sleeping areas are all great ways to reduce allergen exposure. If symptoms are still severe, visit your healthcare provider for more help with treatment. If you are pregnant, breastfeeding or on pharmaceutical medications regularly, you should consult your healthcare provider before starting on any supplement or herbal treatments.

 

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Lauren Colletti is a Nurse Practitioner at Wiseman Family Practice, located in Cedar Park, open Monday through Friday, 7am-6pm, and Saturday, 8:30am to noon. To learn more about Lauren and our other Wellness Ambassadors, visit the Tune Ups page.

References:

Natural Medicines Comprehensive Database: “Natural Medicines in the Clinical Management of Allergic Rhinitis,” “Natural Product Effectiveness Checker Results: Allergies.”

Gaby, A. Nutritional Medicine. (2011) “Allergies,” “Quercetin.”  “Butterbur.”

Brinkhaus, B. Annals of Allergy, Asthma and Immunology, November 2008; vol 101: pp 535-544.

Roberts, J. BMC Complementary and Alternative Medicine, April 22, 2008, vol 8: p 13.

http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/allergies-allergy?page=4

http://www.wisemanfamilypractice.com/preventive-10/

BMJ. Jan 19, 2002: 324(7330): 144.

September Fusion Athlete: Lucia Facundo

We always feel proud of our members at the Shop. Each and every one of you brings strength and fortitude to the workouts. Sometimes you just want to hit the snooze button and get that extra hour or two of sleep, but September Fusion Athlete Lucia Facundo finds reasons to get out of bed and work up a sweat before the Sun even realizes it’s the next day. Whether she’s training for a marathon or wants to workout with her two daughters at FnGo South, Lucia is ready for any obstacle we put up on the board.

Congratulations, Lucia!

We asked Lucia a few questions about her motivation and her three-year journey growing with the Shop.

How did you hear about Dane’s Body Shop? How long have you been a member?

About three years ago, one of my co-workers at school organized a special deal with Dane for our staff. We met with Aaron at the triangle and it was a great introduction to working out for most of us. When our six weeks was up, I joined Dane’s Body Shop.

The Shop has transformed a lot since you started working out. What difference have you seen in the transformation, and how has it affected your workout routine?

The addition of yoga, running groups, and strength classes allows us to pick an activity almost every day of the week. The free Sunday classes allow me to recommend Dane’s to my friends without them feeling any commitment to join.

Your family is involved in the Shop. Two of your daughters workout at the FnGo South bootcamp, and your son-in-law is a coach. How has the family aspect of DBS motivated you to stay strong and consistent over the past few years?

When I’m tempted to hit the snooze button at 5 a.m., I remind myself that my girls are at their workout by 5:45. That motivates me to get going.

You have overcome so many challenges at the Shop, including the box jump. What other goals do you have for the future?

That darn clean and press. Enough said.

You completed the marathon in San Antonio last year, which was a long time goal for you. How do you think your training at the Shop helped you complete the race?

Running a full marathon a month before my 60th birthday made my workouts even more important. I know the conditioning I obtained at Dane’s enabled me to finish the race and recover quicker. I remember hearing Dane say, “You’ve got to earn it,” during one of the classes. That was my mantra during the race.

Do you have any advice for mothers or grandmothers that are interested in starting a workout routine but don’t know if Dane’s is the right fit for them?

Don’t compare yourself to others. Dane’s atmosphere truly supports individual efforts and whether you’re powerlifting 55 lbs or 150, it’s the individual accomplishments that are acknowledged.

What has been your favorite thing about being a part of the Dane’s Body Shop community?

The support that members give each other, coaches are great encouraging us but when your partner is holding plank while you run a 200, that makes me run a little faster.

What vision do you have for the Shop in the next year?

Perhaps more nutritional information, I don’t know how best to fuel my body for my workouts.

Note: Since we interviewed Lucia we’ve launched the Wellness Ambassador program, where members can get nutrition tips from Coach Veronica, as well as referrals for physical therapy, medical care, psychology, and even Shop recommendations for fun spots around town!

September Fusion Athlete: Douglas Murray

If you find your workouts aren’t getting any easier, take a step back. You may find that you’ve been pushing yourself that much harder. September Fusion Athlete Douglas Murray is doing just that. You may notice him doing extra work after class — what began as a fast 400 is now a fast three-miler! It’s that tenacity that inspires us to do what we do, and we’re glad members like Douglas come back to the Shop everyday.

Congratulations, Douglas!

We asked Douglas a few questions about where he finds that energy to push himself harder every time.

How long have you been coming to the Shop? How did you find out about us?

I’ve been going to Dane’s Body Shop for a year and a half now (plus some odd months). I didn’t hear about Dane’s so much as I went looking for it. I decided I was way out of shape and needed to get my butt in gear. I hopped onto Yelp.com, typed ‘Gym’ and voila, Dane’s Body Shop was first on the list. After scrolling through five or six pages of nothing but GUSHING ,GLOWING, and POSITIVE reviews (there were a lot more pages exactly like those!), I knew I had the right place.

When you first started Dane’s Body Shop, what were your goals? What was your main reason for joining?

When I first started at DBS, my main goal was just to get through the warm up part without wanting to curl into the fetal position and cry for mommy *grin*. Needless to say, ahem, that has changed. My main reason for joining the Shop was simple. I wanted to get and stay in the best possible shape, as well as lose some love handles. Ah, vanity!

Have you met your goals now that you’ve been a member for a while? If so, what new goals have you set for yourself?

Well, I have made a dent in them (still looking for those six pack abs—they must be in the front office), but by no means have I achieved them. That’s mainly due to the fact that I am constantly changing/pushing my goals. “An object in motion stays in motion with the same speed and in the same direction.” Newton’s first law is spot on; you simply have to keep pushing yourself no matter how tiny the steps may be.

What is the most dramatic change you have seen in yourself since joining the Shop?

The biggest changes I’ve seen are threefold: 1) I’m able to run a 400m (now up to 3 miles post workout) with no problem, 2) Do back squats and still be able to walk the next day, and 3) Actually signing up for the classes I attend! (Don’t tell Leann!) [From Leann: BUSTED!]

What movement is your favorite? What is your least favorite?

Wow, that’s a tough one. I’d say my favorite movement is Child’s Pose. Kidding! It would the the Power Clean. I love adding just a little more weight each time. Least favorite movement? Well, it started out anything kettlebell related, then morphed into push ups, and is now currently ANYTHING squat related.

Explain the Shop in two sentences like you’re telling someone about it for the first time.

Dane’s Body Shop is a community where everyone is dedicated to making everyone one else around better; each day, every day. It’s a gym where you know your body is going to be pushed to and past what you thought was humanly possible (looking at you Coach Matt and Coach Dante!).

You have such a great work ethic, you give 110% every time you walk into the fusion room. What drives you?

I had to chuckle at this question a little. I am more than a little stubborn, so my parents tell me—I like to think of it as “tenacious.” I firmly believe you get what you give no matter what it may be. If you have that ”fire in your belly,” there simply aren’t many things you won’t be able to achieve. I love the line from near the end of Top Gun: “You know you won’t be happy unless you you’re going Mach 12 with your hair on fire.” It all boils down to “BE PASSIONATE”. If you are, you will never look back with regret!

DBS Run Group is Back!

Put down the barbell already! You know that we want to help you be the most well-rounded athlete you want to be. That’s why we’re happy to announce that DBS Run Group is back! Starting Thursday morning, September 11, Octavio and Matt are hosting group runs with varying degrees of distance and difficulty.

First, Matt will be at Thursday morning classes if you’re up for a jog at 7am and 8am.

Octavio and Matt are also hosting Saturday morning run groups. So if you just want to run or supplement your training, hop in! The runs will be ~3 miles, ~6 miles, and ~7 miles, and begin at 7 am. For more info and locations, join the DBS Run Group Facebook page.

The best part? DBS Run Group is FREE. All levels welcome and no membership is required. Bring your friends, and show them how the DBS Community likes to party!

Email octou17@gmail.com or matthewjcharnock@gmail.com with any questions.

July Fusion Athlete: Esteban Rivera

Being so close to the University of Texas, a good chunk of our community consists of students. We’re always so impressed with the amount of dedication our students can show, especially when finals come around.

One of our July Fusion Athletes, Esteban Rivera, just graduated from UT at the beginning of the summer, and while we’re sad to see him go, we applaud his work he did on campus and, of course, at the Shop!

Congratulations, Esteban! We wish you the best in all of your professional and fitness pursuits!

Esteban, what brought you to Austin? Where are you originally
from?

Hi! I came to Austin to go to school at UT, I just graduated in May with a degree in Advertising! I am originally from Matamoros, Tamaulipas in Mexico, right across the border from Brownsville, TX. I commuted between these two places almost daily for the first 18 years of my life, it was a cool and interesting experience!

How did you hear about Dane’s Body Shop? What was your first class like?

I had seen DBS before, when I would pass by and I remember thinking, “What are these people doing?” I wanted in on it! I remember researching different gyms in Austin online and this one seemed (and is obviously) the best one! I loved the whole community aspect, as well as the types of programs and classes offered. The first time I was at the Shop was for my consult. I remembered being a little intimidated, but thought nobody starts by flipping huge tires or lifting ridiculous amounts of weight. We all have to start somewhere. My first class was Fusion Fundamentals, and it was awesome. I remember thinking that there was so much I needed to learn!

You excelled very quickly in your fitness, often attending both Fusion and Strength classes in one day. What’s your motivation?

I like to think to myself that it is going to be easier to get into shape, healthier, and fitter at this age than later in life. That has been my motivation: starting sooner rather than later. Before taking Strength and Fusion classes, my workouts consisted of runs. They were boring, classes at the Shop are fun. Small achievements like adding another 5lbs or 10lbs to the bar, or swinging a heavier kettlebell were also motivators that kept me going.

How has being a part of the Shop affected your life in Austin?

The Shop changed my Austin experience for the better. I am now a morning person and take greater advantage of my day. I feel more productive, sharper, and balanced throughout the day. I get more done, and still make time for the Shop. Being part of DBS has also helped me be more conscious of the food I eat, getting more sleep, and focusing on my overall wellness.

What’s your greatest accomplishment at the Shop?

I think my greatest accomplishment at the Shop has been with Olympic lifting. I had no idea what it entailed before I started, and was, to be honest, very intimidated about strength classes at first. I still have much to learn and work on, but I and very proud of all my achievements so far.

What is your favorite movement? What is your least favorite?

It’s a tie: My favorite movements are back squats and push press! My least favorite are pushups. I just can’t get to like them!

How would you describe the community at the Shop to a friend?

DBS is a community of people who encourage each other to be the best they can be. This place is full of nice, great people with positive attitudes! If you want to get stronger, fitter, and healthier while being surrounded by awesome people, DBS is for you!

July Fusion Athlete: Kellie Thames

The best thing about working at the Shop is seeing everyone bring us their best, whether you’re a beginner or have a ton of fitness experience. At the end of the workout, no matter who you are, if you gave it your best, you’ll feel the same! Stronger, faster, and, yes, maybe ready to take lay down after class during conditioning weeks.

July Fusion Athlete Kellie Thames came to the Shop with extensive fitness experience, and we’re so happy she found a home here! Kellie shows up at the crack of dawn and gives 110% every workout! We’re so proud to be a part of her fitness journey!

Congratulations, Kellie!

How long have you been coming to the Shop and what made you decide to give it a shot?

I’ve been at the Shop for one year. When I first moved to Austin I joined a local CrossFit gym. After seven months, I realized that I left most classes feeling like I wasn’t strong enough, good enough, fast enough, ‘you name it’ enough. So I took a break and threw myself into yoga and Barre classes for about a year. Near the end of that year I began feeling anxious to get myself moving more. I heard about Dane’s through social media and decided I would give it a try. After my first class, I realized this is the challenge I had been looking for.

How is the Shop different than the training you have done in the past?
It’s similar in a lot of ways to a CrossFit gym I was a member of at Ramstein Air Force Base in 2008. It is a group of friendly people that want to be fit and have fun. I think the programming at Dane’s is fantastic, and I have yet to be bored with anything we have done.

You have competed in the AFM FITTEST for the past couple years. What other competitions or races have you done? Do you feel your workouts at the Shop help you train for these events?

I ran marathons for 6 years before starting at the gym in Germany. I also competed in a Crossfit Competition in Denmark that was humbling. One of the workouts involved a 12/10/8 scheme with a deadlift bar of 250 (at the time my deadlift PR was 185). It may sound over the top, but the Shop has prepared me for the competition of life. Both my mental and physical strength have surged since joining the Shop.

You are getting married soon. Tell us about your fiancé and the things you enjoy doing when you are not at the Shop.

My fiancé and I met on Match and we are total opposites in some ways, but very alike in others. Our relationship is fun and easy and I’m lucky to have found him. Both of us are busy young professionals with a list of engagements, so during the weekend we try to spend as much time together as possible. We love hanging out with our 2 dogs, exploring the many restaurants in Austin, or sitting on the couch and catching up on some of our favorite TV shows like Veep, The Walking Dead, and House of Cards. Bear in mind this is all while planning a wedding, so what little down time we do have is cherished.

What goals do you have for the future? Are there any specific skills you are working on improving at the moment?
I want to get stronger and have been pushing myself to stop being a wuss and pick up the heavier weights! I will always and forever be working on my squat. So simple, yet to complex.

What would you say the Shop offers that you won’t find at other gyms?

Low pressure, high fun. I feel like everyone I’ve met at the Shop is down to earth and friendly. I love that the Shop has dedicated coaches that show up at 5 AM to teach, along with dedicated members that show up in the wee hours of the morning to make me feel like I’m not a crazy person. (Thanks Leann, Chris, and Brittany! Thanks morning crew. Y’all rock.)

If you were going to convince a friend to come try a class at the Shop how would you sell them on it? What would be the one warning you might give them?

I’d tell them it’s the best way to get a total body workout and do things you never would have thought you could do. I’d also tell them the coaches are great and want you to succeed while having a good time. As far as a warning, it can be really intimidating to go into a class with people who have been there for several months. You may feel like an outsider at first, but that will soon change. I am introverted by nature, so I can relate to people feeling stressed out in a group class environment. A newbie should trust that everyone is too exhausted from their own workout to notice what you are doing. The best thing to focus on is doing your best at each workout and not what others are doing. You are there to challenge yourself!

F’nGo presents F’nGive, beneFITing Explore Austin

Why do we lift, run, jump, and sweat? To look good or feel good, maybe, but perhaps there’s another reason we get out of bed before 5am, or put in our time after a hard day’s work. Maybe we do what we do to overcome mental and physical barriers. How does it feel to find a new max or run a quicker mile? Amazing. Sometimes confronting the obstacles we put in front of you at the Shop make the insurmountable seem, as Coach Matthew would say, “hard but doable.” And there’s nothing better than thinking to yourself, “That was f’n hard, but, darn it, I did it!”

As you know, one element of our Community Gains project involves donating our time and resources toward a cause we believe in. We want to spread that feeling of “I did it!” to the community at-large, especially to those who may not have the same resources at their disposal. That’s why we’ve started a partnership with Explore Austin, a local youth leadership, mentoring, and adventure nonprofit.

Explore Austin was first established in 2006 and serves youth in underserved communities from the 6th grade until the 12th grade, and beyond. The program itself spans those six years, and provides Explorers—their students—with mentorship through the ACES framework. This framework encourages Explorers to be action-oriented, courageous, excellent teammates, and strong communicators. ACES!

The mentorship Explore Austin offers can be an invaluable asset to children from lower-income households. Children with this background commonly report the presence of fewer caring adults than their higher-income peers. The presence of just one adult mentor can make a huge difference when it comes to success and failure. Of Explore Austin’s 160+ Explorers, roughly 98% are of Latino heritage and come from single-parent households. Explorers come from KIPP schools, a public charter school program regarded for its dedication to serving children from underserved communities and preparing them for “success in college and life.”

Throughout their commitment to the Explore Austin program, Explorers participate in monthly Saturday Challenges, teaching them the skills that will culminate with a weeklong Summer Wilderness Trips. These trips span the backcountry of not only Texas, but Arkansas, Colorado, and beyond! The Explore Austin map keeps growing and growing.

But does Explore Austin work? We’ll let the statistics do the talking. In 2013 alone, Explore Austin’s 65 mentors provided over 36,000 hours of mentoring for their 180 Explorers;  hiked, biked, or paddled over 6,500 miles; and graduated their second six-year class of 15 Explorers—all of whom were accepted into a four-year college!

“I accomplished something I never thought possible, and I know now to never doubt myself again because I’m capable of anything,” says Isabela, an Explorer featured on the Explore Austin website.  That encapsulates the spirit of our partnership with Explore Austin, and is precisely why we do what we do.

To learn more about Explore Austin, visit www.exploreaustin.org.

In celebration of our partnership with Explore Austin, we’re hosting the F’nGo F’nGive Workout Saturday, August 16. The event will be held at the South Entrance of Barton Springs just off of Robert E. Lee Road. A suggested donation of $10 and up will get you a workout and get you into Barton Springs for free!

Details here.

Donate to Explore Austin

Register for the Event

DBS Kids Fusion Summer Camp!

Kids! What’s got two thumbs, no school, and wants to have a ton of summer fun?

All of you!

Before you head back to school, take advantage of the blue skies and warm sun with Dane’s Body Shop’s Kids Fusion Summer Camp. This ain’t your typical summer camp. It’s packed with so much fun and so many surprises that you won’t believe it’s good for you, too!

The fun happens August 4th through 8th, 9am until noon.  We’ll be exploring all the best parts of Austin while being fit and active! And you know what? This camp is for all kids! So invite your friends!

Now for the boring parent stuff:

Cost: $125 for the week and $60 for each additional sibling.
Click here for application (full text below)

**IMPORTANT ** Please go online to www.danesbodyshop.com and fill out the waiver form under info for your child.

If you have any questions please email leann@danesbodyshop.com

Schedule:

Monday: Drop-off at the Shop with your water bottle and packed lunch.

9:00   Get to know each other and game

9:30   Stretching and short workout

10:00 Water balloon fun

10:15  Water break and cool down game

10:45  Scavenger hunt

11:15  Lunch

11:45  Game

12:00  Pick-Up

Tuesday: Drop-off at Whole Foods with water

9:00 Game

9:30 Yoga

10:00 Water break

10:15 Playground

10:30 Tour and cooking demonstration

11:15 Lunch

11:45 Game

12:00 Pick up

Wednesday: Drop-off Shipe Park with water bottle, towel, bathing suit and $3 for ice cream at Juiceland* pick up at Juiceland on 45th and Duval

9:00 Game

9:30 Swimming

10:15 Water break

10:30 Game

11:00 Lunch

11:30 Juiceland for ice cream

12:00 Juiceland pick up

Thursday: Drop-off at Central Market (outdoor eating area) with water and packed lunch

9:00 Game

9:30 Activity on the trail

10:00 water break

10:15 yoga in the park

10:45 playground

11:15 Lunch

11:45 Game

12:00 Pick up

Friday: Drop-off at Pease Park with water bottle, towel, swimsuit and packed lunch

9:00 Game

9:30 splash pad

10:00 water break

10:15 kickball

10:45 playground

11:15 lunch

11:45 game

12:00 pick-up

 

Click here for application. You can also copy and email the text below to leann@danesbodyshop.com!

Camper Information Form: Please Complete and email to leann@danesbodyshop.com

Please fill out the following information for each child that will be attending Kids Fusion Summer Camp.

Child’s Name:

Parents’ Name:

Contact information:

Please list two phone #’s and two email addresses

 

 

Allergies

 

Any additional information you think would be important for us to know about your child.

 

 

Who is able to pick up your child from camp?

 

Cost: $125 for the week and $60 for each additional sibling.

*Please go online to www.danesbodyshop.com and fill out the waiver form under info for your child.

If you have any questions please email leann@danesbodyshop.com

Camp is open to everyone, so please invite your friends!