Every year, we’ve chosen a male and female that stood out to us and exemplified the things that we look for in members of our community. We call this award The Iron Buffalo. The athletes chosen were not limited to physical ability alone, although both of these athletes are quite talented in their individual areas. The award also encompasses their ability to connect with their fellow CFA members, their continuous drive, and their commitment not only to this community, but to their own longevity, health, and overall being.

As we were considering the elements of this award, Tim turned to his own family and his own history. The Buffalo has been a symbol in his family for many years. From family homesteading a ranch in Buffalo, Texas where he and his brother made many childhood memories, to his hometown in Bartlesville, OK where Buffalo statues line the intersections of the city. Even the company formed to purchase the gym, The Buffalo Collective, uses the symbol.

The Buffalo, in Native American culture symbolizes a spirit of abundance and friendship. As a totem it symbolizes earth-centeredness, selflessness, and the power of a team unit. The buffalo itself is a symbol of power. It has the strength the carry heavy burdens, not just physically, but in all aspects. We find all of these qualities to be what we looked for in our athletes of the year and could not be more proud to call them the Iron Buffalo recipients.

These athletes exemplify all of these amazing qualities and more. They lead by example. They work hard. Their family and friends are a priority in their lives and they uplift and encourage those around them. We are so honored to share the interviews of our 2024 Iron Buffalo recipients, Linzi Newth & Michael Habib. Congratulations you two! We’re grateful to have you as a part of this team and this family.

LINZI NEWTH

When did you join the CFA community? 2012 – So many great years! What is one of your most memorable moments from your early days at CFA? Any ‘newbie’ stories you’d like to share? I have so many great memories – competitions, post wod celebrations, barton springs “ice baths”…. but my favorites will always be cheering on my community at competitions. I love seeing my people push themselves further than they thought they could go. What is it about CFA that you love or that is different from other sports/programs you’ve tried? I love the variety. I get bored easily so to have a different workout every day is essential for me. What advice would you give yourself if you could go back in time to when you first started CrossFit?  Now is the time. If you want to see what your body is capable of, now is the time. Don’t wait. What was your initial reason for starting (your ‘why’)? How has that ‘Why’ changed? Twelve years ago, I was just looking for something new and fun to keep me active and in shape but then very quickly got involved in the competitive side of things. Nowadays, my “why” is focused around what I want to be able to do when I’m 80. I don’t want to be limited by my physical ability as I age. How did you create long term fitness/CrossFit success for yourself? I am a competitive person so in the beginning, I fed off the competition. Now, I focus more on short term goals, things I can obtain within 3 months or so and then I set a new goal. What makes you come in and train on days when you don’t want to?  If I have a buddy that I’ve told I will be in class, then I always go so that I don’t let them down. The community is what keeps me going when my motivation is down. Recent PRs? I don’t know if I’ll ever get another lifetime PR at this point so I just started over when I turned 40. I just pulled a 215# deadlift the other day which would be a post 40 PR! Current training goals? I really want to focus on longevity now which means I need a variety of different training styles, including mobility. I’m going to put less emphasis on really heavy weight and put more emphasis on aerobic training as well as mobility. I’m also going to throw in some sprints, just for funsies. Tell us about an obstacle you have had to work through in your training. How did you work through it? Oh man, this was a tough one. I had a horse riding accident about 2 years ago. I broke my left arm and tore nearly all the ligaments in my left wrist and several in my right wrist. During the recovery, I had a difficult mental battle since I wasn’t able to do much movement at all. The hardest part though was when I was cleared to be active again. I worked my butt off in physical therapy but eventually realized that I wasn’t going to be physically able to do some of the things I used to be able to do. It was a very difficult realization but I have come to terms with it and have reset my training goals to reflect that. What is your cheat meal go to? Pizza and chocolate cake – I have the palate of a 5 year old. What does the Iron Buffalo title mean to you? This award has always held so much prestige in my eyes. I have seen so many hard working, spectacular athletes receive this award over the years, people that are driven, resilient and talented. Thoughts upon winning the title? I honestly couldn’t believe it. Saying I was shocked would be an understatement. During my prime years, I always hoped that I could obtain this award but after my accident, I thought it was permanently out of my reach. I can’t describe how happy it made me. It’s hard for me to place myself in the same category as all of those amazing athletes that came before me, but I’m working on it. How will you use your new found Buffalo Strength? Oh wow, it’s been such a great motivator for me. I feel like I need to exhibit Buffalo traits and live up to the high standards of the award so you’ll likely be seeing more of me around! What are you most excited about in the upcoming year? Gym related and/or personally? I’m excited to really work on my overall physical health and focus on longevity. I’m also excited to try out some new aerobic activities like pickleball and line dancing. Leave the fine folks of CFA with some parting wisdom. Your physical ability will wax and wane over the years. Listen to your body and take care of it.

MICHAEL HABIB

Last week we talked about things to avoid, with a few recommendations on what to eat instead. This week we will rehash those with a little bit of expounding and what you can include in some amount to help counter some of the ill effects of our favorite traditional goodies.. Maybe, just maybe, you might be able to prepare and take a dish that includes some of the following and spread the joys of gut-health to those that didn’t even know it was a thing. 

Gut-Friendly Foods to Enjoy Over the Holidays

The holiday season is a perfect time to indulge, but it doesn’t have to come at the expense of your gut health. By incorporating nutrient-dense, gut-friendly foods into your celebrations, you can support digestion and maintain a balanced microbiome. Here are some great options to keep your gut happy during the festivities.

1. Fermented Foods

Fermented foods like sauerkraut, kimchi, kefir, and yogurt are rich in probiotics—beneficial bacteria that improve gut health. Adding a small serving of these to your meals can help balance your gut microbiome and aid digestion, even when indulging in heavier dishes.

2. High-Fiber Foods

Fiber is essential for gut health, as it helps keep digestion smooth and feeds beneficial bacteria. Include fiber-rich foods like whole grains, fruits, vegetables, legumes, and nuts in your holiday meals. Roasted Brussels sprouts, sweet potatoes, and lentil-based dishes make tasty, festive options.

3. Prebiotic Foods

Prebiotics are the fuel for probiotics, and eating them together can enhance their benefits. Foods like garlic, onions, bananas, asparagus, and oats are excellent sources of prebiotics. Incorporate these into holiday recipes, such as roasted garlic mashed potatoes or an oat-based fruit crumble.

4. Healthy Fats

Healthy fats, such as those found in avocados, olive oil, nuts, and seeds, support gut health by reducing inflammation. Use olive oil for cooking or drizzle it over salads, and consider serving dishes like roasted nuts or avocado-based dips for snacks.

5. Herbal Teas

After a big meal, herbal teas like ginger, peppermint, or chamomile can soothe the digestive system. Ginger, in particular, is known for its anti-inflammatory properties and ability to reduce bloating and nausea.

6. Bone Broth

Bone broth is rich in collagen and amino acids that help repair the gut lining. It makes a comforting and nutrient-packed addition to soups or can be enjoyed as a warm drink on chilly days.

By prioritizing these gut-friendly foods during the holidays, you can support your digestive health while still enjoying the season’s festivities. Small, mindful choices can make a big difference in keeping your gut balanced and your holidays joyful.

Just like you might be able to work out on your own, having a coach and class can help hold you accountable and shortchange yourself. Sometimes we need some assistance to kick things off on the right foot or to keep them ongoing. You may need to begin with something to kickstart your gut-health journey. Here is a focused list of things that we carry that can be ordered through our CFA/Thorne partnership (create that account and get 10% off-  also linked at the bottom of the newsletter) that can help you…and the gym!

1.   EnteroMend®: This powder-based formula combines ingredients such as L-glutamine, aloe vera, curcumin, and Boswellia to support the integrity of the gut lining, promote a healthy inflammatory response, and ease digestive discomfort. It’s a versatile product, often mixed into beverages or smoothies, to address issues like bloating and occasional GI distress  .
2.   FloraMend Prime Probiotic®: A proprietary blend of three clinically studied probiotic strains designed to maintain a healthy gut microbiome, support digestion, and enhance the immune response. The delayed-release capsules ensure the probiotics reach the intestines effectively  .
3.   GI-Relief®: This supplement provides support for soothing the gastrointestinal lining and maintaining a balanced inflammatory response in the gut. It’s ideal for individuals experiencing digestive discomfort or sensitivity .
4.   Gut Health Bundle: This curated set combines Thorne’s foundational gut health products, including EnteroMend and FloraMend Prime Probiotic, to provide a comprehensive approach to gut wellness. This bundle addresses various aspects of gut health, including microbiome support and digestive function .

These products are developed using evidence-based formulations and are manufactured with a focus on quality and efficacy. To explore these options further or purchase them, visit Thorne’s website. Use our CFA link to receive 10% off ALL products!

Enjoy wisely, and we look forward to the work and of restarting or continuing to attack goals in the New Year!

I first came across the gut-brain axis over 10 years ago when I was competing in CrossFit. At the time, I was about to top out of my age group and make the transition to Master’s. I wanted ( and needed) as much help dialing in my recovery as possible to improve my chances at performing well. So while I had access to a monitoring system called OmegaWave and had my metabolic recovery numbered dialed in…turns out 2lbs of Stofuerrs Lasagana wasn’t the best for my gut health. Shocking, I know…but consuming 4,500-5,000 calories on training days wasn’t always easy!

Anyways, we probably aren’t competing in caloric consumption over the holidays, so here are a few things to avoid the best we can. I understand we are human, and it is just one day. Find some joy and don’t stress out about “I can’t eat anything at Aunt Betty’s house”. While I wrote this with a Holiday spin, all of this is general “rule of thumb” things to keep in mind.

Best Foods to Avoid Over the Holidays to Maintain Gut Health

The holiday season is a time of indulgence, but too much of the wrong foods can wreak havoc on your gut health. Overeating sugary treats, rich meals, and processed snacks can disrupt the delicate balance of your gut microbiome, leading to discomfort, bloating, or even long-term issues. To stay on track while still enjoying the festivities, here are some foods to approach with caution.

1. Sugary Sweets and Desserts

Cookies, cakes, and candies are holiday staples, but their high sugar content feeds harmful gut bacteria, leading to imbalances. Excessive sugar can also contribute to inflammation and digestive upset. Opt for desserts made with natural sweeteners or fruit to satisfy your sweet tooth in a gut-friendly way.

2. Fried and Greasy Foods

Fried appetizers and rich main courses are common during the holidays, but they can be hard on your digestive system. These foods often slow digestion and may lead to bloating or discomfort. Instead, choose baked, roasted, or grilled options that are equally delicious but kinder to your gut.

3. Dairy-Rich Dishes

Cheesy casseroles, creamy dips, and eggnog are holiday favorites, but they can cause issues, especially for those with lactose sensitivity. Dairy-heavy foods can lead to bloating or diarrhea. Opt for dairy-free alternatives like almond milk in your recipes or limit portions to avoid overloading your gut.

4. Processed Meats

Holiday charcuterie boards and ham often feature processed meats (some are better than others), which are high in saturated fats, sodium, and preservatives. These can negatively impact your gut bacteria and overall health. Instead, include lean protein sources like roasted turkey or plant-based options.

5. Alcohol

While festive cocktails and glasses of wine are part of the celebration, alcohol disrupts gut bacteria and can lead to inflammation. If you drink, do so in moderation, and stay hydrated by alternating with water or herbal teas.

By making mindful choices and limiting these foods, you can enjoy the holiday season without sacrificing your gut health. Balance indulgence with nutrient-dense, fiber-rich foods like fruits, vegetables, and whole grains to keep your digestive system happy.

A day of celebration likely won’t be the end of your goals, but it is easy to let things slip back in during the course of the holiday season. Staying mindful can keep us on the right track and ready to achieve that next goal, whether that is a Weightlifting Meet, The CrossFit Open, a HYROX race, or just staying fit enough to enjoy other hobbies and challenges.

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our final Athlete of the Month for 2024 is none other than a longtime 7:30am regular, Graham Lavine! Graham originally came to us back in May 2023 with a background in baseball and a few years behind a desk in the finance industry. His college roomie — our pal Griffin — referred him to CFA, and it’s been a steady climb of improvement and growth for the last year and a half. Graham is low key and can totally fly under the radar, but he’s one of those members you wish you’d gotten more in photos and on videos in his early days because now he’s standing taller, looking slimmer, and lifting so much more. Perhaps as a prize, we’ll play an entire hour of Phish just for you, Graham! Congratulations!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our 2024 November Athlete of the Month is Ali Diesel! The moment Ali walked into CFA, we knew she was our people. Friendly, chatty, and warm… she was in an instant “community” fit. Once she was out on the gym floor, we saw she was willing to learn, highly coachable, and supportive of her classmates… she’s honestly a coach’s dream. Over the last year, she’s worked incredibly hard to learn new skills and gain impressive strength! As a former gymnast, it was all about adjusting her training, playing it smart, and practicing fitness maturity in order to work around some old injuries, and today, she’s moving well and getting in great workouts! She is a wonderful example to others, and we know for certain she is inspiring those around her every day. We’re so grateful for Ali and all she brings to our community! Congratulations!!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our 2024 October Athlete of the Month is Rob H! Also known as Scorpio, he has been putting in the work with us for a year and some change, but has fit into our community so well it fells like longer!  Scorpio has been consistent since the day he joined.  He’s such a hard worker in and outside the gym. Despite his very busy life, he manages to make it to the gym and always has a good attitude. He’s a delight to coach in every class! Coach Marco describes him as “a quiet beast you can’t miss with a huge booty” 😂  Congratulations Scorpio! So well deserved! Thank you for being part of our gym and setting an amazing example to our community!

Bio-Hack #5: No Food 3 Hours Before Bed

As I enjoy the waves here in Bali, I want to share a powerful bio-hack that can enhance your health and performance.

Have you noticed a difference in your hunger levels or overall health after incorporating more protein and fiber into your meals?

This week’s hack focuses on improving your sleep and body composition:

**Bio-Hack #5: Stop eating 3 hours before bed.**

Late-night eating can disrupt your sleep and is linked to weight gain. A study published in the *American Journal of Clinical Nutrition* found that those who ate close to bedtime had higher body fat levels compared to those who didn’t.

Let’s face it: willpower tends to be low at night, making it tough to control portions. By establishing the habit of not eating 3 hours before bedtime, your body will adapt, and it will become easier over time.

**Benefits:**

– You’ll reduce your overall calorie intake.

– You’ll improve your quality of sleep.

This week, I challenge you to observe how adjusting your eating schedule impacts your sleep and morning energy levels.

Stay strong, and enjoy the journey!

Bio-Hack #4: Protein & Veggies at Every Meal

I hope your sleep has improved with last week’s bio-hack.

What changes have you noticed?

This week might be my favorite hack.

Bio-Hack #4: Include protein and veggies at every meal. A protein-rich diet has been found to increase satiety and decrease overall caloric intake, aiding weight management. Simultaneously, veggies’ high volume and fiber content can help slow digestion, keeping you full and curbing overeating. A study in the Journal of Nutrition suggests high fiber and protein diets result in lower overall energy intake due to these satiating effects.

This week, take a moment to assess your plate at each meal.

Can you add more protein or fiber-rich produce?

My favorite high protein sources are always lean meats. You can use low-fat or nonfat dairy, egg whites, protein powders, and even tofu/seitan if you are vegan.

See you next week for our final bio-hack

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our 2024 September Athlete of the Month is Elizabeth Howland! Liz has been putting in work at CFA for almost two years now.  Liz came in with some experience, but has really bought into the coaching at CFA and has made leaps and bounds in her movement, especially in the olympic lifts.  She is a regular in our Weightlifting, CrossFit, and Women’s Strength classes. For lack of a better term, she is the goat of consistency! She always comes to class with a willingness to learn and is extremely coachable.  Congratulations Liz, so well deserved! Thank you for letting us share in your journey!