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T H E

fitness studios and gyms with kid-friendly classes

SuperMoms who can conquer any challenge

JUNE 2017

F A M I L Y

I S S U E

Plus, the Collie family talks about what it takes to raise

13 CHILDREN

support groups assisting in building better role models

products to improve the way you workout with your little one


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Dr. Freeman in her natural habitat When not in the clinic or making a housecall, she enjoys swimming Master’s at Austin Swim Club or Barton Springs — year round! Originally from Houston, Dr. Freeman attended St. Stephens Ask her about her favorite Grateful Dead shows


JUNE 2017

THE GOOD STUFF

Pg. 36

THE FAMILY ISSUE AFM FITTEST Event Guide 48 12 Triathlon Victories That Don't Require Winning 66

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Cover and contents photography by Brian Fitzsimmons

AU S T I N F I T M AG A Z I N E / J U N E 2 0 1 7


LOEWY LAW FIRM


JUNE 2017 Editor’s Letter 10 Contributors 12 #KeepAustinFit 14 Exposure 16

Nutrition

Recipe: (Mom) and Pop-Tarts 18

Events 78 Rides + Races 80 Discover! 82

Wellness Resisting the Urge to Urinate 60

Hydration Station 20 The Trick to Speeding Up Your Metabolism 22

HIGHLIGHTS

Medical FAQ: Keeping Kids Healthy 62

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Fitness

Culture

Perfect Fit Vacations 24 How to Stop Sabotaging Your Progress 28 Photo Recap: Whole Lotta Yoga 32

Style

FML Workout: Total Tabata Takedown 70 Brawn From the Brain 74

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Weightlifting Shoe-In 58

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74 photos by Weston Carls; bottom right photo by Brian Fitzsimmons


EDITOR’S LETTER

THE LIST

I’m all about trying new things! Here are a few of my favorites from this month:

Picnik just rolled out three of their signature butter coffee recipes with MCT oil, grass-fed butter, and grass-fed whey protein in 10 oz. bottles. My favorite was the Mocha Latte.

When it came time to tackle The Family Issue, we were overwhelmed by how many directions we could go with it. No two family dynamics are the same, so it was tough to find a way to narrow it down. And aside from the biological family unit, we also often have another family at our gym, work, or social circle to consider. We finally honed in on a few subjects that could resonate with nearly all readers, but also made sure to include a piece that is probably unfamiliar to most—what it’s like to have 13 kids. The Collie family is fascinating for a number of reasons, though the one that stands out to me is how well they get along with each other. The kids are outgoing, friendly, and polite to everyone they meet (a few traits they’ve perfected in the process of running a restaurant with their parents), but all 13 of them are just as much friends as they are siblings. They’re a shining example of what true family love is, and after interviewing them—yes, all 15 members of the Collie crew—I thought, “Wow, Bruce and Holly have managed to make parenting look easy!” June is an exciting time for Austin Fit Magazine because it’s the month we host our event, the AFM FITTEST. Individuals and teams will be showing off their athletic abilities to edge out other Austinites in hopes of being crowned the fittest of their division. We’ve made a big change in the scoring system this year by switching to the decathlon point method. I’m very curious to see how this shakes things up! Even if you opted out of competing, we encourage everyone to join us at Camp Mabry on June 10 to cheer from the sidelines and enjoy the camaraderie of the fitness community. To learn more on what the AFM FITTEST is all about, check out our comprehensive guide in this issue.

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Keep Austin Fit,

Gretchen Goswitz, Editor

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I’ve always considered Snap Kitchen the best grab-and-go food option, and I’m happy to say that it just got even better. The most recent menu addition (at all store locations) includes three bowls with antiinflammatory, immunity, and antioxidant benefits. The Meatball and Kimchi Stir Fry Bowl was a huge hit at the AFM office. Since going to NeuFit and Austin Sculpt & Tone, I’ve been telling everyone that electrical muscle stimulation (EMS) is going to be the next big thing to blow up in the fitness industry. I used it about 15 years ago in physical therapy for rehabilitation, but I think it’s going to become a new mainstream method of muscle training. I went to Camp No Counselors to experience the launch of their Austin property. There were lots of people who had gone to CNC in Los Angeles, New York, Madison, and Boston, but everyone I talked to said Austin’s camp was the most luxurious of them all. While I was there, I tried my hand at archery. Did I hit the target? Well, what happens at camp, stays at camp, I always say...

editor’s photo by Brian Fitzsimmons; picnik photo by Julie Wilhite


WHEN DEHYDRATION GETS YOU DOWN, GET BACK UP WITH RALLY. Summer is around the corner and Austin is about to get hot! Whether going for a run in the sun, biking along Lady Bird Lake, or just lounging by the pool, grab a Rally to recover from dehydration faster.

FIND A LOCATION NEAR YOU AT DRINKRALLY.COM


CONTRIBUTORS

Thank you to AFM’s contributors who make this magazine a worthy source of health and fitness information in Austin.

PUBLISHER/CEO Louis M. Earle COO/ASSOCIATE PUBLISHER Alex Earle EDITOR Gretchen Goswitz ASSISTANT EDITOR Emma Whalen CREATIVE DIRECTOR Weston Carls

Tim Zeddies

Jessica Clark

Lauryn Lax

Caroline Murray

Tim Zeddies

Tim Zeddies, Ph.D., maintains a full-time private practice in clinical and sports psychology. He has written numerous articles and given public presentations on how to most effectively utilize mental skills to enhance success and personal satisfaction in athletic competitions. Dr. Zeddies' sports psychology practice currently focuses on preparing world-class athletes for Olympic-level competitions and preparing high school athletes for success at the collegiate level—an area he knows well, considering he was the chief consulting psychologist for the University of Texas football program for ten years during the Mack Brown era.

Jessica Clark

Jessica Clark is a wellness professional who has called Austin home for over 15 years. Jessica has a genuine passion for all things health and wellness-related and offers a unique perspective on the business of fitness—a reflection of her extensive coaching experience, diverse fitness management education (including a Master's Degree in Business Administration from Texas State University), and corporate marketing background. Spending many years as a client, coach, and business operator has also given her insight on the best fitness experiences for all types of exercisers and helped her formulate her "Lean Living" protocol. She's constantly looking for new experiences and educational opportunities, and is always scouring the city for the best healthy restaurants and happy hours! You can find her at RIDE Indoor Cycling, Wild Heart Yoga, and Fuerte Fitness in Austin.

Lauryn Lax

Lauryn Lax is a Doctor of Occupational Therapy, Nutrition Therapist, and Fitness Professional living in Austin. She is the founder of the holistic health and wellness practice THRIVE Wellness & Recovery, where she specializes in lifestyle redesign, and helping others achieve their personal goals and develop a healthy relationship with food, fitness, and their bodies. She works with clients from all walks of life, including those seeking support in eating disorder recovery, weight management, hormonal imbalances, autoimmune conditions, diabetes, stress, anxiety issues, and more. Lax earned her bachelor’s degree in journalism from the University of Texas and completed her doctoral degree at Belmont University in Nashville before returning to Austin to complete her residency. While she is a healthcare professional, Lax has also been a writer and journalist her whole life. Aside from her work with clients, she is a regular contributing writer to various health and fitness publications, including Optimal Performance Experience, Box Life, WOD Talk Magazine, FloElite.com, the CrossFit Games website, and Austin Fit Magazine.

Caroline Murray

Caroline is a native Austinite and an editorial intern at Austin Fit Magazine. As a competitive swimmer, she's much more graceful in the water than on land, but she loves exploring all the new things the city has to offer to the fitness community. She is currently pursuing a bachelor's degree in journalism from the University of Texas at Austin to advance her passion for storytelling. She has written for the KUT 90.5 newsroom, Austin tech startups, and the Not Even Past project, and is a member of the Senior Fellows Honors Program at her college. When she's not working, she enjoys hiking, traveling and trying to whip her less-than-fit pug, Charlie, into shape.

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ADVERTISING CONSULTANTS Betty Davis, Diana Davis, Kristin Nelson, Arielle Olfers, Andrea Rayner WRITERS Carrie Barrett, Jarod Carter, Jessica Clark, Jennifer Frey, Lauryn Lax, Caroline Murray, Arielle Olfers, Darryl Payne, Jr., Angela Vega, Emma Whalen, Tim Zeddies PROOFREADER Justine Harrington PHOTOGRAPHER Brian Fitzsimmons DESIGN INTERNS Dani Parsons, Dakota Walker

GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES ads@austinfitmagazine.com 512.407.8383 EDITORIAL SUBMISSIONS gretchen@austinfitmagazine.com fitfocus@austinfitmagazine.com EVENT LISTINGS austinfitmagazine.com/events SUBSCRIPTIONS austinfitmagazine.com/subscribe 2499 S Capital of Texas HWY., B200 Austin, TX 78746 p 512.407.8383 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

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PALEO F(X) PICKS The yearly Paleo f(x) conference returned to Austin with speakers, demos, and the latest and greatest paleo products. Head to our website to see what we ate and our favorite picks from the conference.

On the Radar: AFM Fittest

Although registration for our annual AFM FITTEST competition is now closed, be sure to check out the event as a spectator on June 10 at Camp Mabry. There will be vendors, impressive feats of strength and speed, and a supportive community like you’ve never known. 14

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Beat the Heat To learn how to tailor your exercise routine to Austin’s intense summer heat without compromising performance, check out our guide on austinfitmagazine.com


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• WE PADDLE •

DOWN LAKE AUST I N

• YOU PARTY •

JUN E 12 AT HULA H U T


NUTRITION

(MOM) AND POP-TARTS by DARRYL PAYNE, JR.

The Lone Star Tart Cinnamon Basil Pear filling, Matcha Royal Icing

Southern Belle Grapefruit Marmalade filling, Pecan Royal Icing and Candided Pecans

Molases Bacon

Grapefruit Marmalade

Breakfast Club Scrambled Egg filling, Cornbread Bacon “icing”

For instructions on how to make our pop-tarts, please visit us online at austinfitmagazine.com.

Find more healthy recipes online at austinfitmagazine.com/Nutrition/

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photo by Weston Carls


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NUTRITION

HYDRATION STATION We tried a variety of beverages that’ll help you stay hydrated this summer (and are more exciting than your boring glass of water). by EMMA WHALEN

It seems that every fitness, health, or beauty article ends with, “and don’t forget to drink more water!” Scientific studies supporting the importance of hydration for skin care, athletic performance, weight loss, fatigue, and pretty much any ailment are popping up everywhere. But if filling up a large glass of tap water every couple of hours isn’t exactly exciting to you, a seemingly simple health fix can become tedious. So what are your options? We’ve rounded up some new and innovative products that can make your hydration routine both interesting and effective. Sway Sparkling Water Austin-based Sway Sparkling Water brings fizz and fruit to your routine without excess sugar and calories. Sweetened with real fruit, the flavors range from 5 to 20 calories per bottle. While some sparkling waters are over-the-top sweet with artificial flavors, the natural fruit in these keeps the taste subtle and refreshing. Some flavors are more understated than others. Strawberry is a bit bland, while mango and lemon ginger pack more of a punch. Be prepared to drink it in one sitting—the twistoff top doesn’t give you much of an option to store it for later and maintain the bubbles.

Nuun Performance Seattle-based Nuun has been making natural, healthconscious electrolyte tabs since 2004. The flavored tabs turn regular water into a low-calorie sports drink. Now, Nuun has introduced Nuun Performance, a carbohydrate and electrolyte powder that provides sustained energy and hydration for long endurance training sessions. The loose powder allows you to customize the amount you consume based on your workout. (Although sessions less than 90 minutes are better served by the regular electrolyte tabs.)

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Detox Water This aloe vera-infused water supports digestion and the immune system with its anti-inflammatory properties. It comes in lychee grape, pineapple mint and mango flavors, all sweetened with agave or stevia to keep calories low. At 15 calories per serving and 30 per bottle, you won’t feel guilty about forgoing plain water for this one. The original lychee-grape flavor is the smoothest and most subtle, while the mango tastes a bit artificial. The pineapple mint, however, tastes like a refreshing mojito without the regret.

Boxed Water Boxed Water won’t taste drastically different than most bottled water, but it will help you stay eco-friendly. This reverseosmosis water is sold in three different sizes and in recyclable packages made from renewable materials. The focus on efficiency in packaging and delivery results in a low carbon footprint.

DripDrop Another option for turning water into a sports drink, DripDrop powder sticks are an oral rehydration solution (ORS), made of a balanced glucoseelectrolyte mixture. One of the sweeter options in this product round-up (but containing only half the sugar of a regular sports drink), it also has a bit of salty taste to it. Like the Nuun performance powder, DripDrop contains carbohydrates for sustained energy and hydration. The zinc and electrolytes provide optimum hydration comparable to medical-grade solutions like Pedialyte.

Hydralyte We know that sweating during a workout can lead to dehydration, but did you know that your summer travels can, too? With Hydralyte’s effervescent electrolyte tablets, you can fit it in luggage without a ton of added weight or any security concerns. It’s scientifically formulated to aid in rapid rehydration, and is mixed with tasty flavors like orange and berry. Sunday Cats Sometimes summer in Central Texas calls for more than a cold glass of water. To really cool down, consider a health-conscious popsicle. Sunday Cats organic freeze pops are made with simple ingredients. Fruit juice with coconut water and salt for a natural electrolyte source make these treats flavorful and hydrating. With flavors like watermelon, strawberry lemonade, and pineapple, you can indulge your craving for a snow cone without the sugar crash.

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NUTRITION

The Trick to Speeding Up Your Metabolism And you don’t even have to set foot in a gym. by LAURYN LAX

L

et’s talk about fat and muscle. Fat makes up a layer between your muscles and your skin throughout your body. During a workout, though, your body does not necessarily say, “I am going to burn fat on your legs today” or “I am going to burn fat on your arms today.” Nope. Instead, fat loss is a sum total of your body’s metabolism—and doesn't occur in just one region. As for muscle development, your muscle definition is a sum total of muscle development, fuel, and total fat loss. Thus, when you put all your eggs in one basket—and focus solely on one body part (more than others) or one type of training (like just running), you’re doing your body a great disservice.

BOOST YOUR BODY AND FITNESS So what does affect your metabolism? Sure, exercise—and a non-sedentary lifestyle—play a role. But they don’t play the whole role. (In fact, dare I say, this only contributes to about 10 to 20 percent of your overall metabolism.) As with most all health outcomes, genetics play another 10-percent role—metabolism included. This leaves you with about 80 percent dependent on things like lifestyle, environmental factors, and nutrition. The biggest game changers in getting the body you want? What you eat, your gut health, and your stress levels. These three factors

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are also the game changers when it comes to boosting your fitness and performance in the gym. Sure, our muscles need some stress to help them break down in order to build back up (i.e. your sweat session), but if we continue to fan the flame through continued exercise (with little to no recovery), our fitness only worsens. The Bottom Line: Whether your goals are weight and fat loss, exercise enhancement, or longevity, addressing nutrition, gut health and stress will take your body to the “next level” (and also keep you from frustration in your fitness).


NUTRITION An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart. On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks. Even if your goal is not weight-related, this analysis shows the weight (no pun intended) that nutrition plays in your own metabolism, fitness, and overall health. Also ensuring you are eating enough is a common trap folks run into in a calorie-conscious society, but the average moderately active female needs about 2,000 calories; an active male needs about 2,600 calories—more if intensity or exercise demands increase. While calorie counting is certainly not necessary, it can help some get a baseline idea for supporting their fitness and body shaping goals. Working with a nutrition professional to establish a customized protocol for you can be a helpful starting place.

GUT HEALTH Perhaps even more important than your nutrition is your gut health. The gut is the gateway to health; if your gut is unhealthy, then your health takes a hit—metabolism and fitness performance included. Approximately three in four Americans experience some sort of digestive dysfunction—be it bloating, gas, and constipation, or lesser-known gut disturbances, like seasonal allergies, skin breakouts, autoimmune conditions, and hormonal imbalances. Essentially, gut issues like a “leaky gut” or bacterial overgrowth gut prevent you from absorbing or fully digesting all the good nutrients you put in your body in the first place. Support your gut with healthy digestive practices in your daily life including: • Chewing your food thoroughly and slowing down at meal time • Drinking half your bodyweight in ounces of water throughout the day • Taking a daily probiotic and digestive enzymes with meals • Boosting stomach acid with occasional apple cider vinegar or HCL supplementation

STRESSING LESS Approximately 90-percent of poor health conditions are associated with stress. So, when it comes to that stubborn body fat, last five pounds, or fitness plateau, this statistic fits right in line. When our bodies are stressed, they produce cortisol—our stress hormone. Some cortisol is necessary to help us deal with stress (like running from a bear or getting through a tough workout), but if we have too much cortisol in our body—for too long—then it works against us and ultimately prevents us from achieving the results we want. In fact, sometimes, in chronic states of stress, we even lose our

ability to produce much, if any, cortisol at all—leaving us equally with the inability to deal with stress. When we have too much or not enough cortisol in our bodies, we may experience things like: Low immunity, dependency on coffee to function, insatiable sugar cravings, needing naps throughout the day, anxiety, stubborn body fat, fitness plateaus, and many others. Although stress is unavoidable, by recognizing the stressors in your life, you can proactively seek to eliminate stress through the simplest of things—like connecting with friends, taking 10-minute breaks away from your screens, or meditating. afm

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CULTURE

Perfect Fit Vacations From the mountains to the beach.

New Mexico

Taos Ski Valley Whether you’re an avid skier, or someone who just wants a change in terrain, Taos Ski Valley makes for a great escape at any time of year. In the midst of ski season, it’s buzzing with a good mix of locals and visitors. It’s tough to differentiate who’s who, though; everyone in Taos Ski Valley is treated like family. WHERE TO STAY After two years of planning (and building anticipation), The Blake Hotel finally opened its doors to guests in February this year. Named after resort founder, Ernie Blake, the hotel preserves the heritage of his family as well as the culture of Taos Ski Valley. It’s reminiscent of old Austin—full of locally-owned businesses, a supportive community for artists, and a major attraction for those who lead active lifestyles.

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WHERE AND HOW TO WORK UP A SWEAT During the winter season, skiing or snowboarding is a no-brainer, especially if you’re staying at the ski-in/ski-out hotel The Blake. In the warmer months, the trails are primed for hiking and mountain biking

WHERE TO WIND DOWN The Blake’s in-house spa offers an assortment of treatments—all of which are sure to hit the spot after a long day of outdoor adventures. The facial, massage, and wraps are inspired by the elements, and cater to any specification. RESTAURANT & BAR SUGGESTIONS 192 at The Blake has a cocktail menu that is nothing short of creative. Skip the après-ski beer and opt for something stronger, like the Man of the Mountain. For authentic German cuisine, head up the mountain to dine at The Bavarian. The Schweinekoylett (breaded pork cutlet with mustard-creme sauce) is a shining example of Bavarian food done right. Plus, the mountainside deck is the best location to soak up some sun on a bluebird day. —Gretchen Goswitz


Texas

Cinnamon Shore Pack your bags and take a quick road trip down to Port A to enjoy the Cinnamon Shore area. Just remote enough, you will be overwhelmed by vacation vibes as you drive through the gates of this quaint little town. Cinnamon Shore was founded in 2007, and in its 10 year anniversary they've done everything but slow down! With countless beachside homes, condos, bike paths, pools, restaurants and more, it's the perfect place to escape with family or a large group of friends. WHERE TO STAY Nestled in the heart of Mustang Island, Port Aransas, the Cinnamon Shore promotes a simpler way of life. A picturesque escape boasting 300+ Southern homes complete with adirondack chairs on front porches and happy families enjoying time away from the hustle and bustle of everyday city life.

WHERE AND HOW TO WORK UP A SWEAT Riding bikes around Mustang Island, running and doing yoga on the beach, swimming laps in one of the three Instagram-worthy pools or playing on the lawn in the town circle. If you need a break from the sun, the fitness center makes for a great escape, too.

WHERE TO WIND DOWN When you're not lounging on the beach or cruising in your golf cart, you can wind down around the fire pit over roasted marshmallows and wine, or grab ice cream cones in downtown Port Aransas. Most homes have front porches or second and third story outdoor living areas—the perfect place to relax and take in the ocean view.

RESTAURANT & BAR SUGGESTIONS Grab a coconut margarita, light bites, and coastal cuisine at Cinnamon Shore's local favorite, Lisabella's. A local favorite, Irie's Island Food is known for it's taco plates, beignets, and a variety of sauces to pair with any meal. And when in doubt, you can always grab a bite by their poolside bar & grill. —Arielle Olfers

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CULTURE

New to Austin Studios and stores for fitness-minded folks

DryBar

3001 Palm Way, Austin, TX 78758 For the ladies who don’t like to get their workout from blow drying their hair, we have good news for you: Drybar is now in Austin! Drybar provides professional blowouts at a flat price, regardless of hair length or thickness. Indulge in this lush treatment by getting your hair washed and blow dried while you just sit back and relax. The new 1,600 square-foot location at Domain Northside has custom Italian chairs for your comfort, tufted fabric walls, marble bars with built-in phone docking stations, and flat screens featuring your favorite chick flicks. Drybar offers a variety of blowout styles, ranging from the Cosmo (lots of loose curls) all the way to the Manhattan (sleek and smooth). Due to DryBar’s obsessive attention to detail and over-the-top customer service, customers are sure to leave feeling satisfied and looking good. Kick back, relax, and be blown away—literally!

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RōW YOUR WAY TO RESULTS

ALIGN

2203 Lake Austin Blvd, Austin, TX 78703 ALIGN is a Pilates, boxing, and barre studio located in downtown Austin just off of Lake Austin Blvd. The location is easily accessible from all areas of town with plenty of parking. The studio occupies two floors totaling 3,300 square feet; Pilates is complemented by Austin’s first boutique boxing studio as well as a barre room. All 3 spaces offer group and private sessions. The studio was founded by Brooke Bowersock, a master Pilates instructor who has over 13 years of experience owning and operating Pilates studios in Austin.

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365 by Whole Foods Market

5001 183A Toll Rd, Cedar Park, TX 78613 Whole Foods Market has heard the “whole paycheck” complaints and responded with an alternative. Located in Cedar Park, 365 by Whole Foods Market offers simpler shopping at affordable prices, while still providing the high quality products you love from Whole Foods Market. At the 365 store, you can still do your full grocery shopping, as they offer meat, seafood, produce, and pantry selections as well as a salad bar, hot bar, and bakery. Although the 365 brand can be found throughout the store, this location carries shoppers’ favorite national and local brands as well, which helps keep the costs low and offers great savings storewide. The Cedar Park location has partnered with Easy Tiger and JuiceLand through their Friends program, conveniently bringing local favorites to one location. With a variety of products to choose from, 365 makes grocery shopping easy and efficient. J U N E 2 0 1 7 / AU S T I N F I T M AG A Z I N E

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CULTURE

How to Stop Sabotaging Your Progress Are you your own worst enemy? by JESSICA CLARK When it comes to fitness and nutrition, the “what” always seems to hold more weight than the “how” or “why.” We get focused on the new program that will finally help us achieve our goals. We look outside of ourselves for answers. When we stop seeing progress, it’s imperative that we understand our behaviors, and the how to overcome any potential roadblocks we might be creating for ourselves. We have to look within first.

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photo by Weston Carls

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How to Stop Sabotaging Your Progress

If you’re like most people, you’ve probably gotten really motivated, started a diet or workout routine, committed to making changes, and within a matter of days, found yourself confronted with a decision. You make a choice–consciously or unconsciously–to do something that doesn’t support your goals. You get frustrated, but get back on track and keep going until– BOOM–it happens again. When you feel as though you can't do something you should be able to do, or that you shouldn't do something even though you know deep down that you want or need to do it, psychology tells us selfsabotage is at work (or if you’re into Eastern philosophy, perhaps your chakras are out of whack). There are some common themes in self-sabotaging behavior such as procrastination, worrying about what other people will think, fear, the feeling of worthlessness and negative self-talk, and so on. Whatever your personal self-sabotaging behavior is, you MUST overcome it if you are to achieve your goals. Here’s why: when you self-sabotage, you are ultimately not allowing yourself to be successful. With every failed attempt, you “prove” to yourself that you can't or shouldn't do the thing you want. It’s a crazy circle of disappointment. And as you continue spiraling down, you become more and more frustrated, discouraged, and angry with yourself. These feelings trap you and keep you from doing whatever it is you need to do to achieve your goal. If you suspect self-sabotage is a part of your problem, then it’s time to get real with yourself. Ask yourself some tough questions like: Where are you falling short on your wellness goals? Diet? Exercise? Both? What do you consistently fail at no matter what program you try? Are there particular areas where you find yourself procrastinating when it comes to your diet or exercise? Are you suffering from lack of motivation to get fit although you should want to be fit? Is there something you’re doing that causes you dissatisfaction because you know you could do it better? Your answers should help you tune in to the situations where you may be sabotaging yourself. Then, think about what you say to yourself when you engage in this behavior. Write down all your negative thoughts, however silly they may seem. The ideal time to do this is when you’re engaged in the behavior, like a “stream of consciousness”. For example: “I’m eating this candy right now, despite it not helping me with my diet, because I’m stressed at work and I feel as

What would you say to your best friend if they were in your shoes?

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though I deserve a treat to make me feel comforted. I’m now a failure at my diet and I suck at my job because I haven’t been promoted.” Maybe there’s some of this at play: “I feel like I deserve a promotion at work, but am too afraid to ask for a raise, despite my glowing reviews. So I’m stressed at work and I eat to feel better, despite it sabotaging my health goals, which makes me feel bad about myself.” I’ve been there too! We all feel that way sometimes. Breathe, and get grounded in how awesome you are and how great you are at your job; think about why you deserve a raise, and how much you honor your goals and love yourself. Go in there and ask for that raise! But, skip the candy jar on the way, because the candy won’t bring you self-satisfaction or solace; it’s just a distraction. Remember, you are stronger than your emotions or whims should you choose to exercise self-control. When faced with the choice, always choose the positive emotion or action that supports self-esteem. Let’s call these self-supporting behaviors. If you can identify and defeat the false rationale for your selfsabotaging behaviors, then you’ll be free to support yourself and rebuild your self-esteem. Start here: What can you say to yourself that is positive or encouraging? What would you say to your best friend if they were in your shoes? You’d be their biggest supporter–so why not do that for yourself? Celebrate the small victories! Build self-confidence by setting and achieving much smaller goals, on your way to achieving the big ones that you've not achieved in the past. Change your approach, not your goal. Be brave enough to try a new approach for execution, but don’t quit on your goal. Make small shifts until you find a groove. Try to turn your negative assumptions around and align them with positive beliefs about what you can accomplish. When your skills, beliefs, and behaviors (and chakras) are aligned, you will have the right mental, emotional and physical states to do whatever you set your mind to. afm

photo by Weston Carls

CULTURE


CULTURE

PHOTO RECAP

Whole Lotta Yoga photography by NATALIE YERKOVICH, PATRICK SCHECHT, & WESTON CARLS

Austin Fit Magazine, Onnit, and six of our local yoga studio friends gathered on the plaza of Whole Foods Market (downtown Austin), for the fourth annual Whole Lotta Yoga, a one day yoga festival benefiting Whole Planet Foundation. Whole Lotta Yoga offers six different 30-minute classes, plus smaller group workshops, acro yoga, and dance. The Yogaville expo will showcase local brands, including studios, apparel, food, drinks, and unique yoga-inspired products. 32

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SPECIAL PROMOTION

The More the Better: Why Your Kid Shouldn’t Specialize in One Sport By Neil B. Sheth, PT, DPT, CSCS, Sports Resident in Training, Texas Physical Therapy Specialists

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cross America, 30 to 45 million children between the ages of 6 and 18 are participating in organized sports. The benefits of being active and participating in athletics are well-documented, but unfortunately, the increase in participation in sports also correlates to more injuries. While it’s great that parents are urging their children to participate in some form of sports, there is more that can be done to prevent sportrelated injuries. It is estimated that up to 50 percent of all youth injuries are the result of overuse and constant levels of stress without adequate recovery time. Early sport specialization is a large causative factor for these types of injuries. Sport specialization is defined as intense, year-round training (greater than eight months out of the year) for a single sport, at the exclusion of other sports and activities. Research shows that sport specialized youth can be at a four times' higher risk of sustaining a serious overuse injury. Additionally, being involved in only one sport does not allow your child to develop comprehensive, complex motor patterns, and appropriate neuromuscular adaptations; this also doesn't help them truly improve their overall athletic performance. Aside from all the physical detriments early sport specialization has, research also shows that these athletes mentally burn out quicker, have a harder time going back to sports after an injury occurs, and may become socially isolated. Allowing and urging your child to be involved in more than one sport will improve their overall athletic abilities and reduce their susceptibility to overuse injuries. Now, admittedly, certain sports (as noted in the table below) require early specialization for success in regards to professional and Olympic sports. Even then, I would argue that they should have a second active hobby to reap the benefits of being involved in multiple sports, and minimize the risks associated with sport specialization. Below are further recommendations for reducing your child’s injury risk. Protecting a child from harm is every parent’s top priority. As specialty-trained clinicians at Texas Physical Therapy Specialists, we

are qualified to identify movement pattern dysfunctions and utilize appropriate functional tests to determine where their sport hasn’t developed them. With this information, our physical therapists can come up with a game plan (i.e. exercise or a strength & conditioning program) to assist in preventing injuries and improving sport performance. Our Georgetown clinic is opening a sports performance center within the clinic to meet all your athletic needs! Recommendations: Limit ratio of organized sport hours to free play to <2:1 hours, avoid having your child participate in more hours of sport a week than their age (i.e. a 10-year-old should be involved in fewer than 10 hours of organized sports a week).

When to Specialize (if ever): Type of Sport

Specialization Recommendation

Gymnastics, diving, figure skating

Early adolescence (age 10 – 13)

Team sports, tennis, golf

Middle adolescence (age 13 – 16)

Endurance sports, track, distance events

Late adolescence (age 16 – 19)

References: Paterno MV, Taylor-Haas JA, Myer GD, Hewett TE. Prevention of Overuse Sports Injuries in the Young Athlete. The Orthopedic clinics of North America. 2013;44(4):553-564. Hall R, Foss KB, Hewett TE, Myer GD. Sports Specialization is Associated with An Increased Risk of Developing Anterior Knee Pain in Adolescent Female Athletes. Journal of sport rehabilitation. 2015;24(1):31-35. Myer GD, Jayanthi N, Difiori JP, et al. Sport Specialization, Part I: Does Early Sports Specialization Increase Negative Outcomes and Reduce the Opportunity for Success in Young Athletes? Sports Health. 2015;7(5):437-442. Myer GD, Jayanthi N, DiFiori JP, et al. Sports Specialization, Part II: Alternative Solutions to Early Sport Specialization in Youth Athletes. Sports Health. 2016;8(1):65-73.

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And if you’re still not convinced, take it from the Houston Texans’ All-Pro defensive end:


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Lucky No. 13

When former NFL lineman Bruce Collie met Holly, it didn’t take long for either of them to realize they’d found the perfect match. Although Bruce takes great pride in winning two Super Bowls, his utmost joy comes from his family—a wife of 26 years and their 13 children. Nowadays, the Collies own and operate Brewster’s Pizza in Wimberley, where they all pitch in to support the thriving restaurant. So, what’s it like having 13 kids? Surprisingly copacetic, actually. Bruce and Holly are masters of parenting, and were happy to share the keys to their success. 36

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photography by Brian Fitzsimmons


Bruce and Holly on... HAVING 13 KIDS

We came to faith at the same time and wanted to do things the way it says in the Bible. We did away with birth control because we believe children are a gift. You don’t pick your gifts, so we never checked if it was a girl or a boy, either. We lost our first one but didn’t give up on God—and we never looked back. It’s not for everybody, but it just worked for us. The hardest was the beginning; two was the hardest for us. With one, we were figuring it out—we had no idea what we were doing. When we had our second, the first hadn’t really started walking. But once we had one moving and one relaxing, it got better. After that, it became more familiar and we relaxed our parenting style. Having a positive attitude helps. Rather than thinking, “Ugh I have to change another diaper,” you think, “There’s going to be a day when I don’t get to do this anymore, and I’m going to miss it.”

FAMILY VALUES

Have faith. Never give up. Be consistent and follow through with what you say. Your word means something.

DISCIPLINE

We take them aside and confront them privately when there is an issue. We discipline our children the way we want to see them discipline their children.

It’s not about trying to ruin their spirit or who they are as a child. But, do you want to be confident if your child was running toward the street and you yelled ‘stop’ that they’d actually stop? It’s all about safety.

DISPUTES

We try to let them learn how to handle their own disputes, instead of letting mommy and daddy fix it. What are you going to do with that in your future? And sometimes we don’t have the full story, so we can’t make the right decision. We always call in both parties and sit them down and let them talk. We ask, “What’s the right thing to do?” and get them to own it.

HAVING A HOUSE FULL OF TEENAGERS

We don’t do ‘teenager’—we do a coming of age ceremony when they turn 13 years old. It’s like a bar/bat mitzvah, except we aren’t Jewish. Being a teenager is like being in limbo-land, so instead, we call them ‘young adults.’ The Bible talks about being a child or a man—not a teenager.

DATING

Even on a date, they need to have a sibling escort. When we started having kids we talked about how we would handle it. I asked him, “Would you have minded if my brother had come along with us on our dates?” And he said, “Not at all, because with you, my intentions were correct.” We don’t “date.” Instead of dating, we call it courting. If somebody wants to come into this family, we’ll have them come in and work. They’ll be around the brothers and sisters and have their guards down. You really find out who somebody is that way. You find out if you’re compatible without all the dating “stuff”—washed car, makeup, and so on. When the kids turn 13 they get a ring as a promise to abstinence. If they make the choice to do something different, then they can give us their ring—it’s totally their choice.

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We always love eating as a family!

But only the e. viv r u s t s e g n o r t s

BREWSTER’S PIZZA

BREWSTER’S PIZZA

Clockwise from Bruce (dad): Branson (19), Hansen (13), Peyton (20, daughter-in-law), Calyn (15), Bergyn (16), Jordyn (23), Daltyn (12), Dennison (8), Jadyn (9), Hadyn (14), Jensen (22), Devyn (24), Cameron (18), Denton (20).

THE DAY-TO-DAY

It’s a routine with flexibility. These days, they’re always coming and going—I’m like Mission Control Mom. You don’t get a phone until you drive, and we have a group text so we can always be in communication and know where everyone is. We have a washer and two dryers. I will do a load or two in the morning and be done with it for the day. The kids are starting to do their own, though. We used to always do yesterday’s laundry on the following day. For food, we order cases from the same supplier we use for the restaurant. Sometimes we go to Sam’s, too.

HOMESCHOOLING

Everybody homeschools—we just do it full-time. With extracurriculars, though, it was not easy. We’ve testified at the senate in support of the Tim Tebow Bill. In 34 other states, homeschool kids can play sports at the public school. The coaches at Wimberley High School would have loved to have our boys play football, but we didn’t think it was worth enrolling them in public school just for that. Instead, they joined a six-man team, and for the past two years, we were driving 600 miles a week just to get them to practice and games. The EmilyAnn Theatre in Wimber-

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ley has also really saved us. Our kids have been able to be involved in directing, acting, singing, set building, and costume designing. Overall, homeschool has been a plus.

WORKING IN THE RESTAURANT

We bring them into the restaurant early. Our youngest, Dennison, will take out pizza and breadsticks to customers; he loves calling out the orders. There will be one person in the restaurant and he’ll scream their name when the order is ready, just because he can. It’s great practice because you’re going to serve people your whole life—in one way or another. Whether it’s in your relationship, children, parents—you’re going to serve. It’s great practice and there’s a lot to learn about how to treat people.

LEAVING THE NEST

We encourage our kids to follow their passions. We don’t want our kids to be doctors or lawyers unless that’s their passion. We’ll try to facilitate any opportunities to help them. It’s going feel like a change when Jensen moves to Nashville [to pursue a music career], but we are nothing but happy for him. afm


s m o M r e p Su rie Barrett r a C y b

photo by Weston Carls

We all know those women who appear to possess mystical magical powers. They raise perfect children, they have stellar jobs, and they excel at every sport they pursue. How in the world do they do it and where can the rest of us pick up these powers? Ironically, most of these women will also be the first to tell you that they can’t do it alone. Yes, it’s possible to look like a Super Mom, but what’s underneath the cape isn’t a super secret. It’s a highly structured routine, unwavering discipline, and a huge support system that helps them shine. Here are three Austin “SuperMoms” that shine while raising children and doing what they love.

Natasha Van H Der Merwe

ow exactly does one balance motherhood, a full-time day job, and training as a professional triathlete? “Focus,” says Natasha Van Der Merwe. “When I show up here at work, I try to focus on what I have

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to do and, as best I can, focus on every single athlete. I do the same when I get home as well. Everything else goes away and I try to give 100 percent of my effort to my daughter, Nadine.” Sometimes the superpower of a mom is being able to compartmentalize priorities and still have the discipline for real self-care. This lifelong athlete was a former tennis pro before switching to the sport of triathlon less than 10 years ago. She still trains for triathlons because she loves it, but has realized that raising a 10-month-old, being a wife, and working a full-time job does require self-sacrifice on the training side. “In the past, I would push through when I was exhausted,” she says, “but now I won’t do that. I’ll take a much-needed rest so that I can be the best mom I can be.” While she may not be putting in the quantity of training that she used to, Van Der Merwe has no doubt that the quality of her training has improved, which has also improved the quality of her life. “During my pregnancy, when I had to step away from training, I really missed it and I really missed how good the sport makes you feel,” she recalls. “I had the least amount of energy when I wasn’t training. Now, I just feel like I’ve got a great quality of life. It gives me energy to put that back out to the people I love.” Putting energy out there is the thing she does best, especially to her team of 120+ athletes that she coaches on a daily basis at Austin Aquatics and Sports Academy. While she used to let this enormous priority bury her, becoming a parent has actually given her a more healthy perspective on her daily full-time job, as well. “Funny enough, it’s made me more relaxed since so much is really out of our control. Priorities change and you realize how foolish it was to obsess or get upset about small things like not responding to an e-mail right away or not nailing a workout. It’s really no big deal. You just make adaptations when you realize your baby is the most important priority.” Sure, she’s definitely made adaptations to her training and work life, but she readily admits that she could not succeed without a routine and the support of family and friends. She often coaches classes at 5:30 a.m. and will train along with the team to maximize her time. While she’s working, her husband, Steve, and her mom (who has been visiting from her native South Africa) are at home with Nadine. When she returns home from her morning workout, she’ll spend time with her daughter until she goes down for a nap. At that point, Van Der Merwe will either catch up on work or take her own quick nap since she usually has to go back to the training center in the afternoon to coach evening classes. Most e-mails and work are done in the evening when Nadine goes to bed. Many friends, too, have graciously provided her meals, babysitting time, rides, toys, clothes, and so many other selfless gifts of love. “I feel so grateful that this is what I get to do and that I have the opportunity to impact and contribute to the success of a bunch of people,” she says. “It’s extremely rewarding and that makes my work fun and fulfilling.” The other time she feels most worthy and fulfilled? “Watching Nadine respond with a smile or laugh,” she says immediately. “I look at her and think, ‘How did I create that?’ There is such a deep fulfilling love and when I’m fully present and living in the moment with her, nothing makes me happier.”

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Michele Aubry

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t’s hard enough to find your way as a normal American teenager, but imagine if you moved to the United States from the Czech Republic as a 16-year-old and had to assimilate immediately into American high school culture. You learn resilience at a pretty young age; in fact, this is the biggest quality that 32-year-old Michele Aubry still credits for being a “SuperMom” in her own right. She and her mother moved to Austin when Aubry was just 16-yearsold, where she finished her last two years at Austin High School. From there, she went to the University of Texas for an undergraduate degree in psychology and then straight to grad school for a master’s in professional counseling with an emphasis in marriage and family counseling. It was during graduate school when she became pregnant with her now five-year-old son, Max. “I grew up with a lot of discipline and I thrive on structure,” emphasizes Aubry. “This was how I was able to finish grad school on time and still raise a young son.” Structure and routine are vital, but so is having a support system. Aubry’s mom was and still is a vital part of her team. “I’d have to leave for work so early in the morning and my mom would take him to school for me. Often, she would also pick him up since I wouldn’t get home in time.” She admits that she harbored guilt about being away from her young son, but her full-time jobs working as a counselor in nursing homes and then later working with Parkinson’s patients were extremely fulfilling, while arming her with a plethora of lessons she still carries with her on a daily basis. “You cannot underestimate the importance of self-care and not being afraid to ask for help,” Aubry stresses. “These are things I would advise my clients and they’re equally important for me, as well.” It’s difficult to foster relationships as a single mom, but she encourages seeking out a close-knit tribe of support. “Find a person you’re comfortable with and talk to them if you’re struggling,” she stresses. “It’s not always clinically necessary, but it is vital to have that sounding board when you need it.” Another vital element of fulfillment for Aubry is her daily fitness routine. She works out at Pure Austin during lunch for the mental, physical, and social break. She also knows it will help with her energy and keep her from getting depressed or overwhelmed. “The more you


stick with your routine,” she says, “the better you feel. It’s not just about looking good. It’s also about feeling good.” These days, Aubry has a lot to feel good about. Max is a well-adjusted, loving, and athletic boy. He’s played soccer since he was two and he even attends Stronghorn boot camp classes with her on the weekends. “He is just such a happy kid. Because of my schedule, I was worried we might not have a close connection, but we do. He’s very loving and happy.” She’s also recently taken a new full-time position that allows her to work from home, a blessing and luxury she doesn’t take for granted. “You’ve got to learn to be grateful and realize there’s always something good in every situation. A lot of times we will dwell on the past or worry about the future and it takes away from being present and experiencing life right now.”

photography by Weston Carls

Shelley Horner

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hat does a First Sergeant in the Army National Guard, a wife, and mother of two young sons do to relax? She trains for IRONMANs, of course! Such is the life of Shelley Horner who is also the branch chief for the Master Fitness Trainer Course at Camp Mabry. The Master Fitness Trainer course trains soldiers from the Reserves, National Guard, and Active Duty from all across the country and U.S. Territories on exercise science, anatomy, physiology, performance nutrition, and injury prevention. “Essentially,” says Horner, “we are training soldiers to become personal trainers for the Army. There are five training sites in the country and Texas is one of them.” Training soldiers is certainly rewarding in itself, but the bigger picture is definitely not lost on her, either. “We’ve worked with thousands of soldiers across all our locations to train smarter and hopefully help them maintain their physical wellness into retirement and beyond. Each soldier that leaves our doors will affect countless people and thinking about that ripple effect is pretty awesome.” It’s a position that holds high esteem for her, especially since physical fitness and health plays such a huge role in her personal life as well. Horner started running in 2004 and attributes her father as her main inspiration. Since then, she has done five stand alone marathons, countless shorter races, and was even on the Army 10-Miler Team at Ft. Carson in Colorado. Horner also races triathlons and is currently gearing up for this July’s IRONMAN Lake Placid. Horner, no doubt, credits her career military background for the discipline, structure, hard work, and dedication that has bled over into her training, whether it be for triathlons, schooling, or training other people—even if it’s come with a few sacrifices. “I’ve had to sacrifice some family time and precious sleep, but it has also made me realize that I can also be more effective and efficient with my training.” Fortunately, there is also family nearby to help with her two sons (Gabriel, 5 and Isaiah, 1) along with her wonderfully supportive husband. “He is definitely my biggest supporter and fan and I couldn’t do half of what I do without him,” she stresses emphatically. “Having my family out there keeps it fun for me. I want to set a good example for the boys and to test my own limits, but if I’m not having fun, what’s the point?” This is a huge lesson she wants to instill in her young sons. Work hard, but have fun. “My family is, by far, my biggest joy. Looking into those little faces brightens my day and makes every ounce of hard work and sacrifice totally worth it.”

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NEW BABY, NEW WORKOUT

by CAROLINE MURRAY

FOR THE WALKERS: If all you have the energy for at this point is a quick trip around the block, we understand. Luckily there are simpler ways to take your baby out for a walk, rather than unloading a bulky stroller. Baby slings allow your baby to cuddle up against you as you stroll, while remaining secure in a comfortable wrap. They’re the best choice for babies under five months, since babies this age can’t yet hold up their heads and need more neck support. We would recommend buying a sling made of a stretchy fabric that adjusts to your baby’s size, since fiddling with a stiffer kind to make your baby secure can be an added pain. Tried & True Products: Boba Wrap Moby Wrap (pictured)

FOR THE HIKERS: The great outdoors can only be confined to your backyard for so long. In fact, many parents say fresh air and a change of scenery will help to cure any cabin fever you might be feeling, as well. After about a month or two, your kids will be ready to take on the adventure with you, and we’ve found some of the best ways to make sure your baby is secure and happy along the way. There are many kinds of hiking backpacks out there. These back carriers will allow your baby to turn their head and explore the sights, and will help you hike longer distances than the slings will—without hurting your neck and shoulders. They can cost anywhere from $130 to $320, but the most important factors when buying a carrier for hiking are how comfortable it feels on your back, and whether or not it’s versatile and can be adjusted as your baby grows. A couple more pro tips to think about before hitting the trails: Especially in Texas, if you opt out of dressing your little one with a hat, invest in a backpack that provides rain/sun overhead coverage. Tried & True Products: Deuter Kid Comfort Air Child Carrier (pictured) Osprey Packs Poco AG Kid Carrier

FOR THE RUNNERS:

FOR THE BIKERS: Two words: bike trailers. Sometimes they can be a little pricey, but for good reason. Fastened securely to the back of your bike, bike trailers allow you to go for relaxing neighborhood rides with your baby in tow. Covered models can also shield your baby from rain, bugs, and other unwanted elements. Child bike seats are another popular option for older kids. You can attach them directly to the back of the bike as a second seat and strap your child in for the ride. Many models have features that keep your child’s feet away from the spokes, as well as extra padding so the strong seat is still comfortable. Tried & True Products: Schwinn Echo Double Bike Trailer Burley Design Bee Bike Trailer (pictured)

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Jogging strollers are a staple for active parents. Regular day strollers can get the job done just fine, but companies also sell speciality, streamlined strollers designed for jogging. If pushing isn’t your speed, though, new models are now available that you can strap around your waist—allowing you to pull your baby behind you instead. There are also versatile jogging strollers that can double as bike trailers. For the most part, however, a traditional stroller should fit most needs. If you’re thinking about what kind to purchase, here are a few things to consider as you shop: Jogging strollers should have good suspension to keep any unexpected bumps in the sidewalk from jostling your baby, especially if your baby is less than a year old. If you and your partner are both runners, you may also want to look for one with an adjustable handlebar so you can fix it to your different heights. Keep in mind while running that the big tires that make the strollers glide smoothly across the ground can also make them pretty heavy. But, if you take this obstacle in stride, it can make for a rewarding workout. Tried & True Products: Baby Jogger Summit X3 Single Stroller BOB Revolution Flex (pictured)


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Fully cooked and ready when you are. Just take off the lid and dig in!

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by CAROLINE MURRAY

Fitness for the Future INTRODUCING KIDS TO AN ACTIVE LIFESTYLE GRIT Strength & Conditioning GRIT coaches believe gaining physical strength can boost self-confidence and teach kids how to overcome challenges. Their two $249 summer sessions run from July 10-14 and July 24-28, from 1:30 p.m. to 4:30 p.m. The kids learn basic exercises like squats, push-ups, and running techniques, but also other valuable skills like how to work in teams. The Little Yoga House The Little Yoga House focuses on family first and foremost. They offer yoga classes for every young age group, from babies to preteens. After School Aerial Yoga at 4 p.m. on Mondays and their free storytime yoga, where kids watch their favorite stories come to life through yoga poses, are both popular options. Dance Austin Studio Get your kid moving at Dance Austin Studio’s diverse classes. Their youth programs include jazz, tap, and hip-hop options, and all are offered after school hours or on Saturdays. One class a week for a month costs $60, and three classes a week for a month goes up to $133.

CrossFit Kids Kids ages 7-10 years can get their start in the CrossFit world at CrossFit Central on Burnet Road. Every Tuesday and Thursday from 4:00 p.m. to 4:45 p.m., experts coach the class to educate the kids about the basic principles of CrossFit through games, challenges, and relays.

Mauro Pilates Mauro Pilates’ kids classes come in many forms, from after-school programs, to summer camps to just a short session to give you a break during the weekend. Pricing varies greatly depending on the size of the class and can range anywhere between $20 to $60 per child.

Rolly Pollies Rolly Pollies’ nine-week gymnastics summer program offers flexibility for you and a great workout for your kid. Their pricing ranges from $35-$40 a day, depending on how many days you want to sign your kids up for. This summer’s camp themes are ninjas and traveling around the U.S.

BAM Academy If your kid is looking for something a bit out of the box, BAM Academy’s winter parkour classes might be a fun option. During the three-day camp, kids learn to overcome obstacles and improve their agility. For the three full days, they charge $250 a day, but you can also opt for half days for $175.

Bliss Kid Yoga Bliss Kid Yoga is a nonprofit dedicated to providing free and affordable yoga programs for children and their families and educators. They offer free family yoga at Whole Foods Market and Springdale Urban Farm, and have also created more specialized programs, like their yoga classes for refugees in AISD.

West Austin Strength & Conditioning West Austin Strength & Conditioning specializes in older athletes, ages 13-17, in their teen strength and conditioning program. The class meets Tuesdays and Thursdays at 4:45 p.m. to help teens of all experience levels learn weightlifting and improve their flexibility, stamina, and fitness techniques.

Better Together SUPPORT GROUPS FOR MEN AND WOMEN WHO D E S I R E T O B E B E T T E R PA R E N T S , R O L E M O D E L S , A N D PA R T N E R S . by GRETCHEN GOSWITZ & EMMA WHALEN

ManKind Project Although ManKind Project has a global presence with an incredibly wide reach, Austin men can feel a close connection in the local chapter. This inclusive, nonprofit brotherhood aims to create an environment that supports personal development to foster healthy male role models. Austin chapter member Mateo Daniel says ManKind Project also provides men with the necessary tools to heal some of society’s deepest wounds—within their communities and on an internal level. “I find the culture to be very inclusive and accessible for all men. I’ve met men from every race and religion I know of through the work, as well as plenty of ‘good ol' boys,’ homosexual men, and transgender men. Every man has a voice, and every man is supported in looking at his shadows and discovering his gold,” says Daniel. The culture and the language of ManKind Project is influenced by Jungian psychology and Lakota traditions—enforcing a deep connection to the earth, the head, and the heart. New members can expect to be warmly welcomed into a safe space that redefines masculinity for the greater good.

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AU S T I N F I T M AG A Z I N E / J U N E 2 0 1 7

Tribe After struggling with symptoms of postpartum depression, Alex Winkelman Zeplain started Tribe as a community focused on wellness in motherhood. Partnering with Westlake gym, BB Fitness, the Tribe membership program allows mothers to utilize gym equipment and amenities, in addition to Tribe specific classes such as Barre, Strength and Tone, and Girl Power. Mothers of babies and toddlers can even keep their child in the studio with them. “That's the beautiful thing about Tribe,” Zeplain says. “It doesn't matter if your baby cries because everyone is in the same boat. Everyone is going to experience that, whether it’s today or it's tomorrow.” Tribe also offers child care with trained professionals. There are drop-in classes or a $150 monthly membership with unlimited classes, childcare for one child (any additional are $25), and access to the Women’s Lounge where moms can relax, chat, and even get some work done. “It’s really a place where you could come spend your entire morning with us, have a baby in class, use childcare, get some work done, take a shower, or hang out with a girlfriend. There’s lots of options,” Zeplain says.

No Excuse Moms The 'No Excuse Mom' group is a nonprofit funded by California-based organization, Fitness Without Borders. Run on volunteer power, the group offers free classes throughout Austin. There are track workouts at Akins High School, stair workouts at Mount Bonnell, boot camps at Zilker Park, and partnerships with different fitness studios for free classes. Volunteer Austin team leader, Edith Salazar, uses her work and motherhood experience to inspire others to get active. “Everything that I do is free, I don't get paid, I don't get reimbursed for money, I just do it because I enjoy working out and I love helping people,” Salazar says. “I've always been in the service industry. To me, it’s just natural to help others.” There are an assortment of workouts offered, some led by Salazar and others by professional instructors. From Tabata to track, the variety challenges and empowers mothers, with a tough love attitude tuned to each person’s needs. Members are also added to a private Facebook group that allow the women to offer constant support to one another. Whether it’s praising hard work, encouraging a fitness challenge, giving advice for meal prep, or recruiting other women to try a new workout, the members of No Excuse Moms are a neverending source of motivation.


Daddy’s Girls A DA D O F T H R E E DAU G H T E R S S H A R E S I N S I G H T O N CONNECTING WITH KIDS AS THEY GROW OLDER.

M

by TIM ZEDDIES, PH.D.

any years ago in the checkout line at Central Market, my older daughters were feverishly and competitively loading food onto the conveyer belt in a way that only preschoolers can. My toddler sat restlessly in the cart, alternating between nervously observing the melee and pleading to be held and soothed. Any parent knows that sibling-disputes often boggle, overwhelm, and unsettle the adult mind, and my mental state was no different at that moment. As the food flew and the complaints screeched, I was doing as much as humanly possible to keep a level head and a gentle tone, all while staying focused on getting through the line, out the door, and back home. A woman slightly older than me was watching this chaotic scene unfold with a mixture of amusement and (as I later learned) judgment. As I was paying the cashier, she casually inquired if all three girls were mine. I beamed at what I assumed was a compliment-in-the-works, and proudly answered yes, whereupon she replied, “Oh, you must have been a bad boy in college!” Eyebrows pinched and mouth-agape, I quickly returned to my parental and shopping-related tasks. As I reflect on this memory with about eight years more experience as a father, I find myself more than a little miffed by what I see as the underlying assumption of that comment (and many other, much more subtle ones like it): having daughters is a bad thing. This misogyny contrasts in the sharpest terms from my own experience, as my three daughters are without reservation the most precious gifts in my life. At this point in this brief article, I am tempted to explore how we might—as parents, family members, friends, community leaders, educators, coaches, and citizens alike—behave in ways to better support, guide, empower, and protect our daughters. To be sure, this is a most worthy and muchneeded endeavor. But I feel drawn in a different, more personal direction. I’d like to share with AFM readers some of the most important lessons my daughters have taught me thus far. Admittedly, I am still very much a work-in-progress as a dad. Consider the following a mid-term check in, of sorts. It is arranged chronologically, from lessons I learned (or tried to learn) early in my tenure as a father to the more recent, although all of these items are overlapping and interlocking.

Respect & Honor Their Mother/ Co-Parent One of the best thing dads can do to love their daughters well is to have the best possible relationship with their mother or other parent. This is also true for dads who are divorced. Developmental researchers have found that kids are impacted by the atmosphere of their home environment more than any other factor; it is the interpersonal soil out of which confident, self-assured, and compassionate people are formed. A loving, caring, and (at the very least) congenial relationship with the other parent is a key ingredient for healthy girls.

1

Be Patient In my opinion, it is no accident that the apostle Paul’s definition of love begins with patience. It lies at the very core of what love is. Patience will probably always be an important area of growth for me, and I have learned some painful lessons about how impatience works against a gentler, peaceful, and deeper connection with my girls. Being proactive by placing images or examples of patient-action at the center of my consciousness has offered me the best tool for actualizing this virtue as a father. Like so many things in life, vivid visualizing is the first step to meaningful change.

2

Savor Every Moment By Being-Here-Now One of my favorite books in college was “Be Here Now” by Ram Dass, a Harvard psychology professor who explored the application of Eastern ideas for the Western soul. I sometimes repeat this book title to myself as a reminder to put down the cell phone, get away from the computer, leave a mess uncleaned, etc. in order to be as completely engaged as I can when my daughters need my attention. When it’s all said and done, it is our undivided attention that may be our girls’ most important psychological need.

3

J U N E 2 0 1 7 / AU S T I N F I T M AG A Z I N E

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New Students: 10 Days for $10 Outdoor Yoga Deck Live Music VIBE Classes Beautiful Indoor Studio www.wildheartyogaaustin.com


More Ears, Less Mouth I have found it imperative to listen first and talk second, something that becomes more and more important as my daughters get older. Kids—and especially teens—often don’t just come right out and say what’s going on. They often need gentle nudging, which is best done in a field of communication highlighted by keen and non-defensive parental listening. After all, how are we really to know what needs to be said if we don’t understand what is being said to us?

4

Hold On Loosely But Don’t Let Go People my age may remember this classic song by 38 Special. It captures what is most challenging so far in parenting my teen daughters. I strive to balance being involved and available (on the one hand) with backing off (on the other hand), often erring on the side of the former. Parenting teens, I have found, requires a profoundly different mode of engagement than when my daughters were in early and middle childhood, when they so frequently asked for (demanded?) my immediate involvement. What I would give for those days now! (See No. 3.) Being loving and patient as a father sometimes means being content to remain in the background or on the bench, as it were. But like any great 2nd string quarterback knows, you’re just a snap away from being in the game, so you better be ready to play!

5

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Kids These Days W E TA L K E D T O LO C A L T E AC H E R S A B O U T H O W K I D S H AV E ( A N D H AV E N OT ) C H A N G E D I N T H E L A S T 1 0 Y E A R S . by EMMA WHALEN Times are changing, but are kids changing with them? It’s as easy to make sweeping generalizations about Generation Z or, “post-millennials,” as it is to make them about any generation. As the years pass, children are always faced with new opportunities and challenges that shape their development. So, how have kids changed in the last decade and how might they shape our future differently than previous generations? For answers to these complicated questions, we turned to some people who understand kids the most—teachers. These experienced elementary through high school level educators provided us with a unique perspective on how their classroom environments have (and have not) changed in the last decade. ELEMENTARY SCHOOL Kelly Boerckel Counselor at Naomi Pasemann Elementary School Taylor, Texas 9 years working in education How has the classroom environment changed? We do a lot of movement breaks like yoga, ‘go noodle,’ and meditation; their brains are always needing to move to the next best thing because they're used to just slam-bam 'give me the iPad, let me play all day long.' They're constantly working in their minds so we have to keep them excited and moving around a lot. How can parents help with early childhood development? It’s our duty as educators not just to educate them academically, but also to educate them socially. I also think, as parents with young/toddler-aged kids, it's our duty to educate them socially, too. So instead of sticking an iPad on a kid while we have a conversation or go grocery shopping, we should let them sit in the cart and read people's facial cues as we're going through the store. We can interact with people and have our three-year-old watch and see how we wait patiently for somebody to get their order while we wait our turn. They're missing those everyday, key moments of watching social interaction. Instead we're giving them the iPhone to play in the supermarket so we can go to HEB and get it done in 30 minutes.

MIDDLE SCHOOL Becky Berdoll 6th and 7th grade science at Hill Country Middle School Austin, Texas 16 years working in education Steve Wickwar Audio/Visual Teacher, Yearbook, and Online Newspaper Sponsor at Barbara Bush Middle School San Antonio, Texas 23 years working in education Samantha Hopkins 8th Grade History at Barbara Bush Middle School San Antonio, Texas 20 years working in education What is something that has not changed in middle school students in your time teaching? Wickwar: The one thing that has remained consistent from when I attended middle school over 30 years ago until toda is that popularity reigns supreme. Each middle school has a small nucleus of students (usually the affluent students) that are deemed popular and set the groundwork for all things that are “cool” on campus. If this group likes torn pants, everyone wears torn pants. If this group thinks dances

are lame, school dances will be utter failures. It is the ONE thing I really detest about this age group. Berdoll: From the teacher's standpoint, it takes more to keep them engaged than it did 17 years ago, yet they know more about different topics because they have a better chance of having seen or read something about it with internet exposure. Also, if it's something they enjoy, further research on that topic is literally at their fingertips. The challenge, sometimes, is to get them to slow down— to lean into a challenge or a problem solving opportunity instead of needing an immediate answer and moving on. What is the most dramatic change you've noticed in students over the years? Hopkins: When I compare my current classes of students to those from two decades ago, I see shorter attention spans across the board. I have far more English language learners and students that are economically disadvantaged. I have taught in the same school for 19 years and the shift in demographics is noticeable. I have observed more students struggling with academic language every year (this includes my native English speakers). In a society where thoughts and conversations are reduced to 140 characters or less, students seem less equipped to communicate technical ideas, and think abstractly or critically–in essence, communicate effectively. Berdoll: They still need acceptance, they still need a place to "fit" and they still need someone to cheer them on and find value in what they do each day. They need to be appreciated for where they are today and know that someone is on their side. They still need to know that their thinking matters.

HIGH SCHOOL Amy Allen Math at Westlake High School Austin, Texas 21 years working in education What is the most dramatic change you've noticed in students over the years? It’s a battle every day. Next year I'm going to actually have them check their phones in when they walk in because if you don't tell them to put them up, they're on them constantly. They're Snapchatting, Instagramming, or doing whatever else on social media. I've got a couple of kids that can't not be on their phones. What have been some positive changes? I've had issues but it’s also really good that all of their textbooks are online so they can just have their [school issued] iPad with them and they can access all of their textbooks. And then we keep a class set of class books. So that's really nice that they don't have to carry textbooks around so you don't have the backpack problems anymore. afm


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Camp Mabry @AUSTINFIT #AFMFITTEST

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AU S T I N F I T M AG A Z I N E / J U N E 2 0 1 7


Event Guide

T

WORDS FROM OUR TEST DIRECTOR

he AFM FITTEST has been at the heart of Austin Fit Magazine’s calendar year for the last five years, and 2017’s competition is no exception. In one event, we bring together fitness enthusiasts and competitors with a spectrum of important personal goals, such as: • Challenging my personal best • Helping my team compete and have fun • Measuring my fitness against others to be Austin’s FITTEST • Simply finishing to inspire my new goals for 2017 • Experiencing Austin’s amazingly diverse fitness community • Being a teambuilding activity to build momentum • Showing up to represent my local group (“no one’s as good as ours”) • Beat my scores from last year • Experiencing the incredible energy of the crowd while having a good time The focus of this competition is unique to any other in Austin. This competition combines tests that target a range of fitness attributes and abilities. It includes tests for power, speed, agility, strength, strength endurance, speed endurance, coordination, and long distance endurance. Not one particular type of competitor (strong man, power athlete, yogi, non-athletic-fitness newbie or marathon runner) has a distinct advantage over another. The order of the tests gives the competitor the best opportunity to compete, then recover, and sustain energy for the next test. The ability to recover itself is an attribute to overall fitness. This approach is supported and used in fitness testing and sports performance testing when a short time period (one day) is needed to perform numerous tests with hun-

dreds of athletes. Like every year, we strive to make improvements and listen to competitors’ feedback. This year we are implementing a new scoring system that will distribute scores more fairly, and reward those who perform exceptionally and give their best effort for each test in the competition. With the collaboration of trainer and two-time AFM FITTEST champion Greg Cook, we feel this will be a very positive change for the AFM FITTEST. Also, this year we will handle all judging disputes on the field on the day of the competition. No judging calls or decisions will be disputed after you leave the competition. This allows the lead judge, test judge, and you to work through any questions or concerns in scoring with everyone present. This truly is the best way to create a fair and best decision for the competitor. You will still be able to alert the AFM FITTEST officials if data entry displays an incorrect score when the scores are posted. At that time, we will pull the score card and check for accuracy. Both changes benefit the competitor and will continue to improve the competition experience. Don’t forget that you can compete as an individual or play to your strengths as part of a team. The mission remains the same: to inspire Austin’s fitness and wellness community at all levels to strive for balanced, overall fitness while growing a fitness culture of inclusion, soul, and support. Nowhere else can you experience an event in which so many great fitness organizations, facilities, and groups come together to support a truly “local” flavor to an event that lets a place like Austin thrive and show its true fitness personality. Keep Austin Fit, Diane Vives, Test Director

J U N E 2 0 1 7 / AU S T I N F I T M AG A Z I N E

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2017 AFM FITTEST EVENT SCHEDULE

CHECK IN All participants should arrive 45 minutes prior to their heat’s start time to check in. Check in will be located in the Red Bull Start Zone on the north end of the field. After check in, all participants should meet under the Red Bull Start Zone tent 15 minutes prior to their scheduled heat start time; you must be present before your heat start for roll call. A Lulelmon Athletica Heat Leader will bejpresent to lead you from test to test. After roll call, DO NOT LEAVE THE START ZONE. You will not be allowed to start the event after your heat has started the first station.

HEAT NO.

DIVISION

*START TIME

APPROX. FINISH TIME

1

40s, 50s, 60+ Women

8:00 A.M.

9:15 A.M.

2

50s, 60+ Men

8:15 A.M.

9:45 A.M.

3

40-49 Men

8:30 A.M.

10:00 A.M.

4

30-39 Women

8:45 A.M.

10:15 A.M.

5

30-39 Men

9:00 A.M.

10:30 A.M.

6

20-29 Women

9:15 A.M.

10:45 A.M.

7

20-29 Men

9:30 A.M.

11:00 A.M.

8

Teams (Gym)

9:45 A.M.

11:15 A.M.

9

Teams (Corporate)

10:00 A.M.

11:30 A.M.

10

Teams (Open/Family)

10:30 A.M.

12:00 P.M.

*Schedule is subject to change. Please refer to www.afmfittest.com for an up-to-date event schedule. Competitors will receive email notification prior to the event with any updates.

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THE FITTEST 50

AU S T I N F I T M AG A Z I N E / J U N E 2 0 1 7

HOW IT WORKS Athletes will move through the 10 tests in order with their assigned division. (See Test Descriptions page.) Each division has an assigned heat leader. As athletes approach a test, they will be given instructions regarding procedures from the lead judge at each event. At each event, test judges will take appropriate measurements for a raw score, which they will record on a card along with the athlete's bib number. After each test, athletes must sign their written scores before proceeding on to the next. Initials should include first and last name, as these will be used as a point of identification to match athletes with their raw scores. Note that the 40-Yard Dash and One-Mile will not require acceptance of a score, as these are computer generated. Test judges will turn in cards to the appropriate officials—athletes will not take scorecards with them at any point during the day. Some age groups may be combined for efficient heat scheduling purposes, though age group rankings and awards for competitive athletes will still be given separately. Please stay with your heat and do not stop to visit with spectators in between tests. This is to respect the other athletes in your division, make sure you hear the important instructions from the lead judge, and avoid causing delays. Once a heat is finished, participants are welcome to come and go as they please. Visit the HEB Fit Village for your Finisher's Shirt. Spectators are free to move from one test to another to cheer on participants, much like in a golf tournament. Please keep children with you at all times for their and the athletes’ safety.

SHARE YOUR AFM FITTEST EXPERIENCE VIA SOCIAL MEDIA: Tweet and post Instagram pictures to @AustinFit and include

#AFMFITTEST #KEEPAUSTINFIT


2017 AFM FITTEST DIVISIONS

TEAM COMPETITION Teams can be made up of any combination of competitors. There is no requirement other than a minimum of two or maximum of four people per team, and all competitors must be at least 18 years of age. Each team member must do at least one test, however, teams can divide up the tests how they like based on their team’s strategy. The team’s score will be a compilation of each member’s rank based on his or her raw score for that event. The overall winning team and the winners in each category will be featured in Austin Fit Magazine’s August issue in the “AFM FITTEST” coverage. Teams must register in one of the following categories:

OPEN DIVISION Team comprised of any group of people who’d like to enter the team competition. No affiliation with a company or gym is required. This is ideal for family, friends, or any combination of those of you who’d like to work together as a team.

CORPORATE DIVISION Team comprised of employees representing the company. Multiple teams per company are allowed. All team members must be a current employee or family member of an employee of the company.

INDIVIDUAL COMPETITION The Individual Division will be based on age groups. Each age group will be assigned a heat time and go through all 10 tests together. The top competitor in each age group will be identified based on their composite test scores. MEN

WOMEN

19-29

19-29

30-39

30-39

40-49

40-49

50-59

50-59

60+

60+

(Must be a resident of Austin, TX to be eligible for the AFM FITTEST title)

GYM DIVISION Team comprised of employees and/or members representing the gym. Multiple teams per gym are allowed. All team members must be a current employee or active member of the gym.

FAMILY DIVISION Team comprised of family members ages 14 and up. This can be any combination of family- parents, kids, siblings, cousins, aunt's, in-laws, grandparents!

RAIN OUT POLICY The AFM FITTEST goes on, rain or shine. Lightning, however, can cause delays and cancellations. AFM reserves the right to make any changes and cancellations to provide for the safety of competitors in the event of inclement weather or other unforeseen conditions. There will be no refunds granted for any reason. Tests may be moved to pavement if weather prevents use of the field. There will be NO alternate date for the AFM FITTEST if weather forces a cancellation. J U N E 2 0 1 7 / AU S T I N F I T M AG A Z I N E

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2017 AFM FITTEST SCORING WHAT IS DECATHLON STYLE SCORING? How does the new scoring system work? The basics of the new system are simple (even if the math is complicated). You will receive points for each event based on your performance. The farther you throw the med ball, the faster you run the mile, the more pull-ups you complete, the more points you get! Your score will be based entirely on your own performance, independent of other competitor’s scores. Each event will be scored individually. These scores will then be added up to get your cumulative final score. Who wins? The person with the highest cumulative final score wins. All age groups are scored on the same system, and the highest score in each wins that group. Are men and women scored on the same formulas? No. Men’s scores and women’s scores will be tabulated on different formulas. These formulas are designed to result in similar scores for comparable performances. For example, based on scoring data from previous years, we have determined that a 27-inch vertical jump for men is comparable to a 21-inch vertical jump for women. So, our new system will give similar scores to a man who jumps 27 inches as to a woman who jumps 21 inches. How is the new system different from the old system? The scoring system from previous years was based on how your

score compared to the scores from other competitors. If you won an event, you received 1 point for that event. If you placed 25th in an event, you received 25 points, and so on. These totals were then added up, with the LOWEST cumulative score winning. In the new system, your score is set regardless of the performance of other competitors, and the HIGHEST cumulative score wins. Why is it better? We think our new system is better for a few reasons: Your score is set entirely based on your own performance. This means you can compare your results from one year to your results from previous years without worrying about changes in the number of other competitors. If you perform better, your score will go up, even if there are more people in the field. Scores will improve more consistently with improved performances. For example, last year, the winner of the men’s mile ran a 5:15. If he were to train all year, and run even faster this year, his score wouldn’t change. The same is true for the top performers in every event. Once a competitor places in the top five, any improvements will have little effect on overall score and placement. Because of this, spectacular performances were rewarded much less than poor performances were punished. Now, great performances will be rewarded proportionally. How are formulas calculated? Our goal in

creating the scoring formulas was to keep each test equally weighted. To do this, we looked at results from previous years and set an equivalent performance for each event. For example, we determined that, for men, a 5:15 mile is equivalent to 35 pull-ups and a 42-inch vertical jump. For women, a 6:00 mile is equivalent to 22 pull ups and a 28-inch vertical jump. Once we determined these standards, we built the formulas so that each of these performances would result in around 1,000 points. In other words, the formulas were built so that the top performer in each event would receive around 1,000 points. So, a woman completing 22 pull ups will receive around 1,000 points for that test, and a woman running a 6:00 mile will receive 1,000 points on that test. And that’s it? That sounds simple. It’s not quite that simple. What makes it complicated is the fact that not all performance improvements are equal. The better someone gets at an event, the more difficult it becomes to improve. For example, improving your mile from 11 minutes to 10 minutes is less significant than improving from 6 minutes to 5 minutes. Therefore, the scoring formulas curve upward as performance improves. Incremental improvements earn more and more points the better the performance. The formulas for each test were created based on the system used by track and field to score decathlon events. The math gets complicated,

BASELINE RAW SCORES Below are top performing, and average scores based on prior year AFM FITTEST results.

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TEST

MEN MEDIAN

MEN ELITE

WOMEN MEDIAN

WOMEN ELITE

Med ball Toss

360 in

480 in

216 in

300 in

Vertical Jump

27 in

42 in

21 in

28 in

40 Yd Dash

5.6 sec

5 sec

5.6 sec

6.3 sec

Agility T

11.5 sec

9.5 sec

14 sec

11 sec

Pull-ups

20 reps

35 reps

8 reps

22 reps

Wall Ball

35 reps

40 reps

30 reps

40 reps

Interval Run

6 levels completed

9 level completed

7 levels completed

4 levels completed

Mile

7 min

5:15 min/sec

7:15 min/sec

6 min

AU S T I N F I T M AG A Z I N E / J U N E 2 0 1 7


2017 AFM FITTEST EVENT INFORMATION

GETTING

THERE

Entering Camp Mabry requires a valid ID, whether you are an athlete or spectator. Plan to stop at the guard station at the Camp Mabry entrance and show your ID as you come onto the grounds.

PARKING: Refer to the map in this guide for parking areas, and follow signs when

WHAT SHOULD ATHLETES BRING? • • • • • • • •

ID for entry to Camp Mabry Refillable water bottle Towel Sunscreen Hat/Visor Running shoes Turf shoes/cleats Cash for optional purchases at the HEB Fit Village

driving through Camp Mabry.

BIB PICK-UP VERY IMPORTANT NOTICE: THERE IS NO EVENT DAY REGISTRATION.

Sunday, June 4 • 1 p.m. - 5 p.m. Pure Austin Downtown 907 W. 5th St., Austin, TX 78703 Can't make it on June 4? Send a friend with a copy of your photo ID to pick up your packet for you. No transfers or refunds are allowed. Your bib is extremely important; please be sure that it comes with you to the event, as the bib contains your number which identifies you to the judges. Bring the provided safety pins with you as well. Check your bib for your wave and lane assignment; these are written on your bib and will consist of numbers and letters (numbers are lanes, letters designate wave order), such as F, 1. There may be "no shows" but don't change—STAY IN YOUR LANE! All participants will receive their finisher's shirt and swag upon finishing the event. Head to the HEB Fit Village when you’re done competing to receive your items.

WHAT SHOULD SPECTATORS BRING? • ID for entry to Camp Mabry • Copy of Austin Fit Magazine with the Event Guide (or access it digitally at austinfitmagazine.com) • Refillable water bottle • Umbrella for shade • Chairs/blanket to sit on • Sunscreen • Cash for purchases at the HEB Fit Village

WHAT TO LEAVE AT HOME • Dogs are not allowed in the parade field area at Camp Mabry. Please respect this rule by leaving your pet at home for the AFM FITTEST • Spectators may not bring glass containers or tobacco products • Athletes may not bring metal spikes, pull-up wrist wraps, glass, tobacco products, or any illegal substances

DECATHLON SCORING (CONTINUED) but at its most basic level, the better you do in an event, the more points you get for that performance How will this change my strategy? For most people, the new system will not change your strategy much. The better you’re able to do in every event, the more points you’ll end up with. However, competitors who are at the very top of individual events will

now have incentive to continue improving. Let’s look at the interval test as an example: Last year, two men were able to complete cone 9, and they received one point for it. If one of them had completed cone 10, they still would have received one point. Everyone completing cone 8 received three points. That two-point difference for the extra effort of attempting another cone was not strategically worth it. They likely would

have improved their scores by stopping after cone 8 and saving their energy for the mile. (A similar thing happened for the women on cones 6 and 7). Now, competitors earn points for every cone they’re able to complete, regardless of if any other competitors complete it as well.

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2017 AFM FITTEST TESTS

WATC H T E S T V I D E O S @ A F M F I T T E S T.CO M

CASTLE HILL FITNESS KNEELING MED BALL TOSS

1

Athletes start kneeling behind the designated start line. Athletes hold a 6-pound medicine ball with both hands at the center of the torso; the medicine ball is in contact with body. Perform a chest pass for maximal distance, using both hands and a two-handed release. Distance from the start line to where the ball initially contacts the ground is recorded. You must maintain contact with both knees in the kneeling stance during the toss and release the ball with both hands; or that toss will be disqualified. You may fall forward and touch the ground beyond the start line with any part of the body after the ball is released. If toss is disqualified, the judge will call out â&#x20AC;&#x153;Bad Tossâ&#x20AC;? and the measurement will not be counted for an official score. Each of two attempts is recorded. Best of the two attempts is circled and scored. Athletes must initial their scores before leaving the test area.

STRONGHORN FITNESS VERTICAL JUMP Start in a standing position with feet in the designated area. Jump up as high as possible, pushing off with both feet at the same time. Reach and hit the highest rung on the Vertech testing equipment with your hand to measure your vertical distance. Best of two attempts is recorded. You must initial your score for the judge before leaving the testing area.

?

ONNIT MYSTERY TEST 1 The mystery tests will be revealed on event day and be visible on the course. The lead judge at each mystery test will explain the mystery test guidelines and scoring as each heat enters the mystery test station. In choosing these tests, consideration has been taken so that there is not a significant learning factor involved in proper execution of the tests. These tests give an additional opportunity for scoring.

CRUSH FITNESS 40-YARD DASH Start in a static position behind start line in whatever position you choose, though three-point stance is recommended. Listen for the firing of the auditory start pistol; timing starts when it is fired. If your foot crosses the start line before the auditory start pistol is fired, you will be disqualified. If there is an electronic failure or false start in the run group, the entire group will be reset for another race start. If you or anyone false starts a second time, he or she will be disqualified. Run for 40 yards on the grass surface. Your finish time is captured electronically as well as photographically, and is measured when your torso crosses the finish line. You will get one attempt, which is recorded in seconds and to two decimal points by the Timing System Director and the official computerized system. Note: there will be a warm-up area for use prior to testing.

HEAT BOOTCAMP AGILITY T-TEST

2 3 4

5

Athletes are responsible for knowing and being able to perform the pattern of the Agility T-Test prior to the start of the competition. They may ask for help at anytime in the preparation area before the competition starts and will receive a brief review at station. Start out in a two-foot stance behind the start line at cone A. On the command of the Timing Judge, sprint to cone B and touch the cone with your right hand. Facing forward and parallel to cones (B, C, and D), side shuffle left to cone C, and touch the base of cone C with your left hand. Then side shuffle to the right to cone D and touch the base of cone D with the right hand. Shuffle back to cone B in the middle, touching it with the left hand, and run backwards to cone A. The stopwatch is stopped as any part of the body passes the start line at cone A. You receive the best of two trials and will be scored to the 0.01 of a second. The athlete must immediately reset for the second attempt. If an athlete does not run the correct pattern or fails to touch any required cones, that attempt will not be scored and the athlete will only have the one attempt to receive a final score. Athletes must initial to scores before leaving the testing station.

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2017 AFM FITTEST TESTS

6

FORGE STRENGTH PULL-UPS

Start in a vertical hanging position, arms fully extended and body in a vertical line. Palms must face outward and be shoulder width (or greater) apart. If you start with your knees bent, they must remain in that position throughout the entire repetition. Pull body upward without kipping, swinging, or kicking your legs during the upward movement until your chin is even with or goes above the bar; then return to the fully extended, vertical hanging position as seen at the start for each good repetition. Kicking will be judged as either knees or hips changing from an extended position to more than 90 degrees during the pulling motion. Judges will call out “no count” for repetitions that are not scored (you can ask for a quick explanation, but both hands must remain on the bar while you do so), and the test continues until you release one or both hands from the bar. While re-gripping is allowed, hanging from one hand for more than three seconds will cause the judges to stop the test and record your last repetition. Your score is the total number of good repetitions counted. You 9.9.13 must initial your score for the judge before leaving the testing area. FOR PRINT ONLY

7

CROSSFIT CENTRAL WALL BALL

Wall Ball is a test that measures total body power endurance. It is a combination of a squat thrust from below parallel into a vertical medicine ball toss to a high target. This total body combination is measured by performing as LOGO ONLY many good repetitions as possible in one minute. Males will use a 14-pound ball and females will use an 8-pound mall. 2 color, 1 color, black, grayscale A good repetition is counted when the competitor squats below parallel, touching the med ball with their buttocks while holding the ball at chest-level in front of the body with both hands. Then, extend the body vertically and finish with a toss that contacts the wall above the 9-foot line marked on the wall. A judge will set up the competitor before the start, so that a soft-sided med ball is positioned at the correct height to ensure their buttocks touch the med ball at the point where the competitor’s upper leg breaks parallel to the ground. Once the judges have set up the competitors, the timing judge will start the test for one minute and all good repetitions will be counted within that minute.

LOGO + LOGOTYPE Verticle format, 2 color, 1 color, black, grayscale

8

PURE AUSTIN INTERVAL RUN

Start in a static position at the start line with your entire body behind the line. Cones are placed at interval levels of 16, 18, 20, 22, 24, 26, 28, 30, 32, and 34 yards from the start line. A single timing judge placed at the start line will begin the run with a whistle. Run to the first cone (level one at 16 yards) and touch the line with your foot. Turn and run back, crossing the start/finish line with any part of your body. You will hear a whistle that finishes the run attempt at level one and designates the start of the 10-second rest period to return to the start position. The timing judge will then whistle to start the next interval (level 2 at 18 yards). Each interval mustHorizontal be completed in ten seconds by format crossing the finish line with some part of your body. You will progress through each interval to cross the 2 color, 1until color, you black,fail grayscale finish line before the 10 second whistle. Score is the last level completed (1-10+). If you complete level 10, continue at repeating level 10 for additional points (so a score of 11, 12, etc., is possible) until you reach failure. You must initial your score.

?

9

ONNIT MYSTERY TEST 2 The mystery tests will be revealed on event day and be visible on the course. The lead judge at each mystery test will explain the mystery test guidelines and scoring as each heat enters the mystery test station. In choosing these tests, consideration has been taken so that there is not a significant learning factor involved in proper execution of the tests.

SPECTRUM TRAIL RACING ONE-MILE RUN Wearing your timing chip, go to the designated pre-race zone; start in a static standing position behind start line. You must stay on the marked path of the designated running area and complete the one-mile distance. Time is recorded electronically when the timing chip crosses the finish line. Scoring is to two decimal places.

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LOGO + L Note: bac


2017 AFM FITTEST PARTNERS Our beneficiary, Flatwater Foundation, is a nonprofit dedicated to making coping with cancer possible. Through established partnerships with top cancer organizations to identify families and individuals in need of support, Flatwater Foundation funds access to mental health support via a pre-screened network of top therapists and care providers. Your registration directly provides access to this care. Returning to the AFM FITTEST is local company TriggerPoint Performance. TriggerPoint will be onsite to assist in your recovery needs after completion of the event. Specializing in self-care products and education utilizing foam rollers and massage balls, look for TriggerPoint to provide deep, targeted massage to aching muscles.

Red Bull is a proud partner of the AFM FITTEST, and serves as the Prep Zone for the event, a place where competitors congregate before starting the tests. From day one, Red Bull has been giving wings to people and ideas, setting many milestones in sports and culture.

Austin Subaru is a flagship dealership in the Continental Automotive Group: a family-owned and operated dealership group serving the greater Austin, Texas area. The Continental Automotive Group has been in continuous operation since 1966 and was originally headquartered in downtown Austin on the corner of West 6th and San Antonio Street. Subaru made for a great addition thanks to its reputation for building safe, agile, and unique four-wheel drive vehicles well-suited for Texas drivers. Austin Subaru is currently the largest supplier of pre-owned Subarus and official Subaru parts in Texas. For motorists in Austin, Georgetown, Round Rock, Cedar Park, and San Marcos, Austin Subaru is a part of the community as well.

AFM has partnered with local nonprofit Boneshaker Project to present the Boneshaker Fittest Kids event! Open throughout the competition on a rolling basis, parents can bring young athletes to mimic similar exercises while they compete on the course. Professional youth coaches will be available to ensure that kids run, jump, move, and play safely alongside their parents. $10 benefits Boneshaker Project’s mission to inspire kids to lead active, healthy lifestyles!

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F

W

The Center for Healing And Regenerative Medicine (CHARM) is our participant packet partner. CHARM provides comprehensive and integrated non-surgical solution to promote tissue repair and recovery of function for individuals with musculoskeletal injuries and degenerative conditions. Pain relief, physical therapy, and sports performance are just a small sample of services offered.

Returning is hometown favorite HEB, as the AFM FITTEST Fit Village partner. The Texas-based grocer will be providing participants and spectators with snacks throughout the day under the shaded retreat of the HEB Fit Village.

DR

Newcomer Rally is our official hydration partner, providing hydration on course and at the finish line of the mile. Rally maximum rehydration beverage is made for those who work hard and play hard–and don’t like being slowed down by the effects of dehydration. The supercharged formula has an abundance of electrolytes and B vitamins that your body needs to recover—without the unnecessary sugar and calories.

FA IRV IE

The Seton Medical tent will be staffed to provide vital support to any athlete who may find himself faced with an injury or medical need.

Performance and athleisuire clothier, Lululemon Athletica, will be providing “heat leaders” for the event. Guiding each heat through the tests, the stylish leaders will hold up signs and wave flags as competitors navigate through the tests.

ZONES HEB FIT VILLAGE is a shaded retreat for spectators and participants, offering food, drinks, products, and services right in the middle of the event. Our local vendors await you with goodies! RED BULL START ZONE will be the starting point where all

TRIGGER POINT THERAPY RECOVERY ZONE is the muchneeded rest and recovery area for all athletes as they cross the finish line of the One-Mile run. Roll out and relax with Trigger Point foam rollers to ease your aching muscles. Congratulations are in order; you've just finished the AFM FITTEST!

athletes can congregate prior to start time. All athletes must be under the Red Bull tent 15 minutes prior to their heat's start time. Roll call will be taken to ensure that everyone is present.

RALLY HYDRATION STATIONS will be on hand at each test. Get

LULULEMON ATHLETICA HEAT LEADERS will be guiding each Heat through the tests. Looking for a Heat to follow? Look for these stylish heat leaders holding up and waving a flag as they navigate the tests.

SETON MEDICAL TENT will be staffed to provide vital support to any athlete who may find himself faced with an injury or medical need.

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hydrated with Rally's electroylte rehydration drink throughout the day. Grab a bottle at the Recovery Zone at the finish line of the mile.


2017 AFM FITTEST EVENT MAP

P

P P

A 1 2 3

10

4

6

E

7

F

9

B

4

C

8 10*

PAC

5

MO

F

P EVENT LAYOUT 1. CASTLE HILL FITNESS KNEELING MED BALL TOSS 2. STRONGHORN FITNESS VERTICAL JUMP 3. ONNIT ACADEMY MYSTERY TEST 1 4. CRUSH FITNESS 40-YARD DASH 5. HEAT BOOTCAMP AGILITY T TEST

6. FORGE STRENGTH PULL-UPS 7. CROSSFIT CENTRAL WALL BALL 8. PURE AUSTIN INTERVAL RUN 9. ONNIT MYSTERY TEST 2 10. SPECTRUM TRAIL RACING ONE-MILE RUN (*EXCHANGE ZONE)

A. REGISTRATION & RED BULL PREP ZONE B. HEB FIT VILLAGE C. RALLY REHYDRATION STATION

D. TRIGGER POINT RECOVERY E. SETON MEDICAL TENT F. BONESHAKER KIDS ZONE J U N E 2 0 1 7 / AU S T I N F I T M AG A Z I N E

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STYLE

WEIGHTLIFTING SHOE-INS Avoid injury by starting from the bottom. by GRETCHEN GOSWITZ

Olympic weightlifting and powerlifting can bring a wide array of benefits to your fitness regimen, but only if it’s done correctly. Trainers place a strong emphasis on proper form to prevent injury, but there’s an equally significant factor that is often overlooked (especially by those who are new to these disciplines). Your footwear can affect the mechanics of your squat, mobility, and balance—all of which play a role in your strength and safety. Physical therapist Ben Shook, PT, DPT, COMT, weighs in on the risks and benefits of each option.

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photography by Weston Carls


The Big Three Converse Chuck Taylors

Weightlifting-Exclusive Shoes

The simple design is surprisingly versatile and one of the most affordable workout shoes. The flat sole keeps your foot close to the ground, making it easier to exert your energy downward—a necessary component when lifting heavy weight. Kathie Tam started out wearing lifters because they allowed her to squat deeper when she had ankle mobility issues. Once she improved her stability, she made the gradual transition to Chuck Taylors. “The flat sole keeps me close to the ground for all the three big lifts: squat, deadlift, and bench. I feel planted to the floor and they allow me to push through the ground and go straight up. I lace them all the way up to add ankle stability.”

There are a wide array of shoes made specifically for weightlifting, but the general appeal stems from a shoe's comfort, protection, and functionality. Lifters (shoes with a raised heel) make a difference in the way the squat feels and helps maintain an upright position. Meanwhile, shoes without a heel lift can offer the same ankle support as Converse—a desirably sturdy sole, but more comfort. Dana Rygwelski, powerlifting coach at Austin Simply Fit, wears both kinds of shoes. For powerlifting, she prefers a flat shoe like the Reebok CrossFit Lite. “I can spread my toes out in the shoe to stabilize my balance and hold my weight midfoot, throughout the entire lift. Plus, the toe box on that shoe is a dream compared to Chucks,” she says. However, Rygwelski opts for a lifted shoe for Olympic style lifting and some Strongman events because it puts her in a more advantageous position for those particular movements.

The Doctor’s Prescription: They don't have much in the way of foot bed, but the laces up to the top can provide that little extra stability. If they are laced too tight then that can restrict normal motion of the ankle joint, increasing forces up to the knees and hips.

Barefoot

The Doctor’s Prescription: The lifting shoes with lifters are If you look at the human body, everything good because they open up the anconnects, and there's an action for every kle—they’re really nice for someone action—good or bad. And, speaking from a with stiff ankles. It will lighten the joint-by-joint approach, everything happens load off the knees, especially with with the feet. Athletes have no way of squats, which require a fair amount compensating for weaknesses in the foot of ankle mobility. and ankle when they lift without shoes. Sierra Nevels, who competes in powerlifting and Olympic weightlifting, prefers to use shoes for some lifts and keep them off for others. “The reason I choose to lift barefoot for powerlifting (specifically for the squat and deadlift) are because you're able to feel and grip the ground—especially with the big toe, which activates the gluteal muscles, but also builds the intrinsic muscles of the foot.” Nevels also notes that any deficiencies in the foot could be indicative of a larger problem, and they’re easier to identify on bare feet. “If you cannot press your big toe into the ground as you lift your other toes, there could potentially be a problem. Weak muscles in the foot—just like weak muscles anywhere else in the body—will cause and contribute to further injuries of the kinetic chain,” she says. The Doctor’s Prescription: The benefits of being barefoot include having a better sense of where you are at in space. There is a lot of tactile feedback that the bottom of the feet provide to the nervous system. The major risk would be dropping the weights on your feet. Also, hypermobile feet would have to work a lot harder in order to overcome the challenges of the movements themselves. If someone truly had hypermobility, then barefoot would not be ideal for them. afm model Kathie Tam at Titan Evolution

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WELLNESS

Mythbusters: Resisting the Urge to Urinate

Incontinence starting to feel like an inconvenience during your workouts? Here’s why it’s happening and how to fix it, explained by Angela Dobinsky, PT, DPT of Sullivan Physical Therapy. by GRETCHEN GOSWITZ examples of lifestyle modifications include dietary changes (such as decreasing bladder irritants and increasing water), weight control, and not waiting longer than four hours between voids. The main bladder irritants are: anything acidic, carbonated beverages, caffeinated beverages, alcoholic beverages, and spicy foods.

Myth #5

Once you begin experiencing stress incontinence, it only gets worse with time.

Myth #1

Myth #2

It’s actually the pelvic floor that needs strengthening, not the bladder. Anytime there is an increase in abdominal pressure, it pushes down on the pelvic floor and can create leakage, which is the cause of stress incontinence. Some of examples of activities that can result in it include coughing, laughing, bending over, and jumping. It’s different from urge incontinence, where you have that sudden feeling that you have to go to the bathroom and just can’t hold it. Any type of weight lifting can cause it. We know that it’s best to stabilize with our deep abdominal muscles, but it’s also important to stabilize with the pelvic floor. I tell my patients to contract their abs and pelvic floor during their reps—together, that creates a pelvic brace and it’s the ultimate support. People also tend to hold their breath when they workout, which creates a downward push and creates extra pressure on the pelvic floor.

Although pregnancy and childbirth can weaken the pelvic floor muscles and lead to incontinence, there are so many other things that could also lead to it, such as weakened pelvic floor muscles from certain surgeries, hormonal changes, certain medical conditions and/or medications, and increased weight.

It’s the result of a weak bladder.

It only happens post-childbirth.

Myth #3

It only happens to women. It can happen to men, women, and children. A lot of the men we see for stress incontinence have had prostate surgery. The two most common side-effects of prostate surgery are stress incontinence and erectile dysfunction. We will see them before and after the surgery to strengthen their pelvic floor.

Myth #4

It’s an inevitable part of aging. Not at all. If you take care of your body and pelvic floor, as well as make any necessary lifestyle modifications, you can avoid incontinence for your whole life. Some

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Patients with incontinence do really well with physical therapy, but it doesn’t get fixed overnight. If they want to see improvement, they have to work at it and they have to work hard. For example, if you work really hard to tone a certain part of your body, you can’t just go to the gym everyday until you get that body part the way you want it, and then just stop. The same goes for the pelvic floor. Usually it takes about a month of doing Kegel exercises to see some improvements, and then it takes about three months for patients to see complete or close to complete resolution. After reaching 100 percent, a maintenance program is often suggested. afm


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Medical

FAQ by EMMA WHALEN

Keeping Kids Healthy With more and more processed foods and added sugar available in the supermarket by the day, it can sometimes feel like an uphill battle getting healthy meals on the table for kids. And even then, there’s no guarantee that a child will want to eat it. So, how do you make sure your children eat a balanced diet and steer them away from excess sugar? There’s no magic formula, but Dell Children’s Medical Center Dietitian, Megan Barron, has some of the solutions.

Q

How can parents make sure that their kids are meeting their nutritional needs? What we always tell folks is: make sure you’re not skipping meals and remember that kids need snacks as well. With children, they should be eating fairly frequently— about every four hours. I think a lot of times that's forgotten, especially when the focus in this day and age is reducing calories and controlling intake and so forth. But because kids are growing, they need that constant energy source. We always try to make sure that parents are set up for breakfast, lunch, snack and then dinner. Ideally that’s a typical day for most kids. The calories should vary on activity level.

What are some of the effects of excess sugar in a child’s diet? One of the things we worry about is dental health. We see that as a big problem early on. If they’re consuming a lot of sugary drinks, they’ll end up with a lot of cavities. The other issue is empty calories. They provide a quick energy source but it’s not sustainable and so we find that they have a lot of energy initially and then they crash (so to speak). We'll see even some misbehavior because they're not getting that consistent, healthy balance of food with protein, carbs, and fats. There are some theories back and forth on this, but, sometimes, that extra sugar can stress the pancreas with extra insulin. Over time, there's some theories that that can be a big contributor to diabetes and other health problems like obesity. It's little things that happen over time.

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What can parent of a picky eater do to make sure their child is getting the nutrients they need? I always recommend a gummy multivitamin because there are very few kids that won’t do that—they love it. I always tell parents to think of it like an insurance policy; you’re just covering their bases because everybody’s intake is up and down. Also, one thing that I really like to recommend to parents if their child is a picky eater is a smoothie. It can really provide something that is healthy and nutritious by adding fruits or vegetables or greek yogurt. Have the child help prepare the smoothie by adding things to the blender—it gives them a little bit of control that they’re getting to make some decisions, like choosing strawberries or blueberries.

What are some ways parents can be good nutritional role models? There have been tons of studies on how children really do watch their parents and that's how they learn what to eat. So, if parents put food on the children’s plate that they aren’t also eating, it usually doesn’t go over very well. Even kids as young as infants are influenced by this. If a six-month-old is trying solid food for the first time and they’re given green beans, but they've never seen anything green on their parent’s plate, they’re more likely to refuse. Take the time to look at your plate and make sure you’re getting your servings of vegetables and fruit, protein, and starch. afm


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HEALTHY HELPINGS

QUIZ Test your knowledge on family health:

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1. A new study found that a girl's physical activity is most likely to be influenced by which of the family members listed below? A. Mother B. Father C. Sister D. Brother 2. Kids are most likely to be deficient in iron. What are the best sources of this nutrient? A. Lean beef, pork, and poultry B. Bread, cereal, and beans C. Milk, yogurt, and cheese D. Fruits and vegetables 3. If kids watch TV while they eat, they are more likely to do which of the following? A. Feast on more pizza, munch on more salty snacks, and down more soda B. Consume twice as much caffeine C. Eat fewer fruits and vegetables D. All of the above Answers: 1. B. Dads who encourage exercise and provide logistical support such as a ride to practice are more apt to have active daughters. In the study, a mom's activity level made no difference. 2. A. Animal proteins contain "heme" iron, which is absorbed better than iron from plant foods. Dairy products don't have any iron. 3. D. Studies show that mindful eating without distractions can lead to healthier habits and food choices.

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Quicks hits of interesting facts, health boosters, and fitness tips—like a magazine multivitamin.

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Eating dinner together as a family also encourages healthy eating habits and provides a model for children to carry with them into adulthood. Studies show family dinners increase the intake of fruits and vegetables; families who eat dinner together tend to eat fewer fried foods and drink less soda; and, family meal frequency is linked to the intake of protein, calcium, and some vitamins. Source: Parents.com


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FITNESS

12 Triathlon Victories That Donâ&#x20AC;&#x2122;t Require Winning by ANGELA VEGA

We all hope to be up on the podium at the end of the race, smiling for pictures while holding a heavy trophy. There is winning, and then there is being victorious. Luckily, all triathletes have the opportunity to celebrate the real victoriesâ&#x20AC;&#x201D;like remembering all your gear, fast transitions, and getting one good race photo.

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illustrations by Edgar Vega


1. Remembering all the “stuff”: With over 20 pieces of equipment ranging from a bike to anti-fog wipes, forgetting something is an easy task. To check this off at the end of the day, make a list of all the items you need and set them out the night before. 2. Surviving the swim: Elbows are flying, feet are fluttering, and finding personal space to swim is like finding $20 in a pair of jeans—exciting, but rare. My goal is just to get out of the water with my goggles and dignity in place.

3. Taking it all off: Just as you have to remember to put everything on, you have to remember to take it off. I have biked 11 miles with my goggles around my neck and seen others take off for the run with their helmet on. Just take what you need for each event unless you literally plan to aquabike. 4. No GI issues: For shorter races, making it to the finish line without a pit stop is probable, but for longer distances, it is unavoidable. The longer the race, the higher the chances for GI issues—from stomach sloshing to gut cramps. Practice your nutrition, just as you practice everything else. 5. Flat free: If there is one thing that can ruin a good race day, it is getting a flat. Watch for debris on the road, carry your bike to transition to avoid sticker burrs, and inflate your tires to the appropriate pressure for the race conditions. If you make it to the bike dismount without a flat, you should thank the bike gods.

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FITNESS

6. Avoiding the draft: USAT rules state that you have to keep three bike lengths between cyclists. Easier said than done, especially if the course is crowded or you had a late swim start. The integrity of the sport is left up to the athletes following the rules—so, keep your distance, but enjoy the ride.

7. Saying “on your left”: I have heard this more times than I can count, but the moment I get to say “on your left”, I smile a little. Enough said. 8. Nailing a flying dismount: The dismount line is coming up quickly, and you have been practicing your flying dismount for weeks. All you have to do is take your feet out of your cleats and swing your leg over to one side, while maintaining balance and runoff. Landing a plane might be easier, but if you nail this move without falling or hitting anyone else, you should celebrate this triumph.


9. Finding your shoes: Once you dismount and hobble into transition, a wave of panic hits—you have no idea where you racked. I have spent valuable time looking for what I thought was a “unique” towel to find my shoes. To avoid this, count the racks from the swim in and the bike in, and walk it a few times to create a mental map. 10. Fast transition time: They say that triathlon is really four sports: swim, bike, run, and transitions. Just like a dance, there are steps to follow—make sure you know your steps. If you get it right, you might even have time to do a victory dance.

11. Finishers photos you want to buy: You are sweating, your legs are heavy, your heart rate is high, and the last thing you are thinking about is sucking in your gut and putting on a smile. Most of my finisher’s photos look like something out of “The Walking Dead.”

12. Walking away injury free: All races do their best to keep us safe from crashes, heat exhaustion, and other injuries—but, sometimes it is unavoidable. When you finish a race feeling good, celebrate your health, and give back to others by cheering them on as they finish. afm

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illustrations by Edgar Vega

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FITNESS

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2 A. Scorpion Pike Press

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FML WORKOUT

Total Tabata Takedown by JENNIFER FREY

What is tabata? 20 seconds of work, 10 seconds of rest. For this tabata, we’ll be doing five different exercises for eight rounds. Perform each exercise moving down the list in a A, B, C, D, E order. Once you have completed all five exercises, repeat this circuit for a total of 8 rounds. *For the single leg/arm movements: Start with the right arm/leg and stay on that side throughout the circuit. After one circuit is complete, switch sides to even it out. Keep alternating each new round. 70

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The Set-Up: Start in a “downward dog”/pike position, hands under the shoulders and head aligned with arms. Push your hips back as if you’re trying to get your stomach to touch your thighs. Lift one leg up as high as you can while still maintaining the pike hold. This is your starting position. The Action: 1. Starting with your right leg up, you will start to lean your weight onto your hands until you feel a suitable amount of tension. Slowly lower your head to the floor. 2. At the bottom of your descent, take your elevated right leg and drive your knee into your right elbow or armpit. You should not only feel a shift of added weight onto your right tricep and shoulder, but an added crunch through the right side of your oblique. 3. Using your core, push through your hands and shoulders and press yourself back to the starting position. Stay on one leg throughout the entire first round, and then alternate legs every new round. photography by Brian Fitzsimmons


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2 B. Low Plank Hold Mt Climbers The Set-Up: Begin in a plank position: Hands under the shoulders and feet spread wider than shoulder width. Keeping elbows close to your body, slowly start to descend towards to ground, pausing halfway from the bottom. Elbows should be squeezing to your sides.

3

The Action: 1. From the low plank hold position, drive both of your knees to your elbows in a tucking motion. 2. Once your knees have made contact with your elbows, jump your feet back to the starting position and repeat. You should never come out of that low plank. 3. Hold through the entire 20 seconds.

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2 C. Single Leg Touchdown + Knee Drive

The Set-Up: Stand on one leg with your feet pointed straight forward. Keep core tight and focus your eyes on one point in the room to remain balanced. The Action: 1. While maintaining a flat back through this sequence, reach down by bending the hip and knee and kicking back with your opposite leg. You should have a table top back and one leg elevated in the air. 2. At the bottom of this squat reach the opposite hand toward the side of the balanced foot. To come back up, simply drive through the heel of the balanced foot and drive the opposite knee up into a powerful knee drive. 3. Once airborne, try to land immediately back into the MASTERS original balanced position. Stay on theJEEP same side the entire time. Switch legs at each new round.

3 performed by Jennifer Frey at HEAT Bootcamp

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FITNESS

1

2

D. Star Jumps

The Set-Up: Begin with your feet, thighs, and knees glued together. Hold your arms close to the body. The Action: 1. To initiate the move, squat down halfway, keeping everything still glued together. 2. With your chest up and eyesight neutral, explode back up as high as possible. Fully extend your entire body into a jumping jack type of positionâ&#x20AC;&#x201D;spreading your legs and arms away from the body on the air. 3. Land in a squat hold position, keeping all body parts pinned tight to the body.

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MORE T R O F LOOK RKOUTS AESS/ N WO M/FIT AFM MAGAZINE.CO

AU S T

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INFIT

4 E. X Out Burpees

The Set-Up: Begin in a standing position with your core tightened.

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The Action: 1. Drop into a squat position with your hands placed on the ground, close together. 2. Next, kick your feet back and land with your feet touching into a plank position. 3. Simultaneously jump your hands and feet out into wide plyometric push-up. 4. To come back up, explosively push through your toes and hands to get back to a plank position. From here, jump your feet to your hands, jump up, and repeat.


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FITNESS

Brawn From the Brain Tapping into your central nervous system could be your new favorite training method. by GRETCHEN GOSWITZ

Train. Adapt. Evolve

We’re told that there’s no “one-size-fits-all” diet plan, so why would you take the same approach to your training? At Train. Adapt. Evolve. (TAE) Aaron Davis and Patrick Estes are using advanced technology to bridge the gap between health and performance, starting from the inside.Through a series of tests, Davis and Estes can evaluate all benchmark levels of internal physiology, mobility, movement, and ability to recover, and then build a comprehensive blueprint for each client. The first of these tests is the Omegawave, which gives the guys at TAE a snapshot of what’s happening inside the client’s central nervous system. By looking at how responsive the brain is, how well someone can regulate their behavior, along with metabolic function, hormone levels, and the status of autonomic functions, they can see what the foundation of health looks like. This data may also bring up some red flags that require further examination with blood work. The second part delves into any orthopedic issues that could hinder a client’s training or performance. They do a 3D functional movement screen, check for hypermobility, and analyze gait to look for any areas in which intervention is necessary. The following test involves a muscle oxygen (moxy) monitor to get real-time physiologic feedback from the client. The device produces a chart that shows saturation of muscle oxygen, total hemoglobin, and heart rate. These metrics allow TAE to identify exactly how the body is reacting to different outputs of activity, as well as how fast the body can recover from it. Most interestingly, it pinpoints where physiological compensations occur. The complete report is just the beginning. Based on training goals and the data they’ve collected, TAE is able to give clients customized programming that caters to goals and allows clients to optimize their workouts.

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photography by Brian Fitzsimmons


What is electrical muscle stimulation (EMS)?

EMS is the use of electric impulses on the body to elicit muscle contractions. It challenges and stimulates the central nervous system, which can override voluntary responses that can hinder or slow down recovery or exercise. Normal, voluntary muscle contractions reach a limit—but with EMS, the electrodes sending electrical impulses can intensify that ability and give a more effective muscle contraction than it would with conventional training.

Austin Sculpt & Tone

The EMS machine at Austin Sculpt and Tone still taps into the central nervous system to work the muscles, but rather than placing sticky electrodes directly on the skin for localized spot training, it connects to a bodysuit. Paul Winsor recently moved his operation to Austin from Vancouver, where he owned a similar business. Winsor had been working with EMS for eight years in Canada, but when the FDA cleared the machine he uses to be employed as a fitness device, he moved to the U.S. to open up shop. The EMS suit at Austin Sculpt and Tone has two electrodes per muscle group, covering abdominals, chest, middle back, lower back, glutes, hamstrings, quadriceps, triceps, and biceps (plus calves, per request). Clients are

given a special pair of undergarments to wear under the suit—acting as a buffer between sweat and the EMS suit. The suit itself is made of an anti-fungal material and cleaned with a disinfectant after every use, too. Once clients are (literally) strapped into the suit, Winsor can set and control the intensity of each muscle group. The machine contracts muscles for six seconds at a time, and then rests for three. A four or five on the 1-10 pain scale is recommended at the beginning, but settings can change as the body gets accustomed to the feeling. From there, Winsor instructs a 20-minute workout session that hones in on all muscle groups through exercises like lunges, bicep curls, sit-ups, deadlifts, squats, and more. In this short period of time, you’ll feel like you just worked out for far longer than that. Soreness can be expected—or practically guaranteed—in the days following. Exercising with EMS increases the benefits, but for those who don’t feel like working up a sweat, the option of putting on the suit and lying down is also available. (It’ll still tighten and tone the muscles.)

NeuFit

When Garrett Salpeter combined his passion for engineering with his interest in strength and conditioning, NeuFit (short for neurological fitness) was born. Since receiving his Ph.D. in neurophysiology, Salpeter has gained experience in using EMS to help clients achieve goals ranging from stroke rehabilitation to competitive bodybuilding preparation. NeuFit is organized by two disciplines: rehabilitation and training. Although many clients initially come in for injury treatment, they often transition to the personal training side once they’ve healed. Through a series of manual tests, the team is able to evaluate and identify compensation patterns that the body may have adopted from trauma of surgery, or any other habits that prohibit the function of certain muscle groups. Part two of rehabilitation incorporates the EMS machine to accelerate the biological processes of tissue healing, leading to a faster recovery. In some cases, injuries that typically take about seven months to heal from will only take three and a half using this method. Clients who come to NeuFit for personal training also see equally dramatic results. The EMS machine is a safe and controlled way to exercise, while giving an intense challenge on a muscular level. It increases the amount of work happening on a metabolic level and in turn, serves as a fat burning stimulus. “What makes this so different and unique, compared to other electrical stimulation out there, is the pulsed direct-current—as opposed to alternating currents—so it most closely approximates the same dynamics of neurological signals the body gives out on its own,” says Salpeter. afm J U N E 2 0 1 7 / AU S T I N F I T M AG A Z I N E

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Coolest Camps in Town! SPRING BREAK & SUMMER

Events FEATURED INTERNATIONAL YOGA DAY

Ages 6-13 CHAPARRAL ICE CAMP AVALANCHE: General day camps with field trips, daily ice skating and much, much more. CAMP DE CHAMPS: Ice Skating intensive camp, no better way to learn! From beginner skater through advanced. Keeping people Ice Skating in Austin since 1996 Check for Daily Public Skating Hours 2525 W. Anderson Ln. Austin, TX 78757 www.chaparralice.com 512-252-8500

MAY 25 – JUNE 11

Kerrville Folk Festival

Kerrville Often, music festivals are the reason Austinites want to escape the city. The increased traffic, tourism, and general hectic atmosphere sometimes creates more stress than fun. The Kerrville Folk Festival, however, provides an opportunity to both escape the city and enjoy a music festival. With three weeks' worth of performances, vendors, and activities, there’s plenty of opportunity to come and go as you please. You can simply sit back and watch local artists perform or you can partake in songwriting workshops and ukulele lessons.

Falls and Pedernales State Parks, to off-the-beaten path parks like the jungle-like Palmetto State Park. JUNE 7

Texas Wine Talk and Tasting

Austin This event combines Texas pride, wine, and a little friendly competition into one informative evening. The Texas Wine Journal hosts this tasting of both Texas and world wines as a way to put Lone Star State wines on the map. Concluding with a mixer with Texas wine producers, the event will provide an opportunity to brush up on your knowledge of fine wines. JUNE 10

JUNE 3

National Trails Day

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Various Locations The Texas Parks & Wildlife Department will participate in National Trails Day by coordinating various events like guided bike rides, hikes, and paddling trips. Consider this also an opportunity to give back to Texas State Parks and sign up for one of the volunteer opportunities the department sets up. However you choose to celebrate National Trails Day, the greater Austin area has a variety of options—like the tried-and-true Mckinney

AFM FITTEST

Austin The AFM FITTEST is a community-wide event focused on shining a light on health and fitness for the masses while determining the fittest individuals and companies in Austin. Taking place on June 10, 2017 at Camp Mabry, the event consists of a series of ten professionally designed fitness tests that measure strength, endurance, balance, speed, precision, agility, and power. The male and female winner of each age division will earn the

title of Austin’s 10 Fittest, while the overall male and female winners will be recognized as Austin’s fittest. Additionally, there is a team competition comprised of a minimum of 2 and maximum of 4 competitors per team. Teams can compete in the Open, Corporate, Gym, or the new Family Division. JUNE 8 – 11

ATX Television Festival

Austin With the ATX Television Festival in its sixth year, it has grown to attract some of the top names in television. This year’s festival will include panelists from hit series such as The Leftovers, Fargo, This is Us, and The Americans, and even an appearance by Will Ferrell, promoting his Lifetime movie, A Deadly Adoption. Taking place across multiple locations, the festival will indulge the Netflix binge watcher in all of us. JUNE 10

Leukemia & Lymphoma Society's 2017 Man & Woman of the Year Grand Finale Celebration

Austin This annual event is part of a nationwide campaign supporting the South Central Texas Chapter of the Leukemia & Lymphoma

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photo by Brian Fitzsimmons


JUNE 2017

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Society that celebrates 20 Austin candidates who have dedicated the past 10 weeks to raising funds for blood cancer research and treatment. The man and woman who raise the most money for LLS will earn the titles “Man and Woman of the Year” for the South Central Texas region, which will be announced at the gala. All candidates are raising funds in honor of this year’s Boy and Girl of the Year, two local children currently in remission from blood cancer, along with all patients and their families. The Grand Finale includes cocktails, food, music, and a silent and live auction. It is usually a sold-out event. The mission of the Leukemia & Lymphoma Society: Cure leukemia, lymphoma, Hodgkin’s disease and myeloma, and improve the quality of life of patients and their families. JUNE 11

Taste of Texas

Austin In Austin, it’s so easy to be spoiled by all of the excellent dining opportunities the city has to offer that sometimes it feels like they’re no reason to look beyond this town to the rest of Texas. The Taste of Texas provides Austinites an opportunity to taste some of the best food and drink from across the state without leaving Austin. $25 will get you general admission but if you’re feeling extra hungry, $50 will get you an all-youcan-eat pass. A portion of all proceeds go to The Central Texas Food Bank, so there’s no reason to feel guilty eating more in one day than you would in a week.

tradition of Yoga. Free event that includes yoga asanas, meditation, music, and more! Bring your yoga mat, water, and dress in white to stay cool! JUNE 18

Solstice Festival Austin

Pan Am Park and Various Locations Solstice Festival is a music festival that celebrates the long summer days that lead into sweet summer nights. Two days before the actual solstice, the festival, presented by KUTX radio, will bring together various local acts to perform at Pan Am park and other venues across town. The family-friendly event kicks off summer with plenty of positive vibe to go around. JUNE 23

The Austin Belly Dance Convention

Austin The Austin Belly Dance Convention is an opportunity to learn how to belly dance and also watch talented belly dancers perform. The free event includes vendors and live music over two days, and is jam packed with shows and classes.

Austin Join the yoga movement for the third time in a row at the Texas State Capitol, bringing Austin communities together in celebrating the timeless

JUNE 29 – JULY 2

Austin WebFest

Austin There are quite a few popular television shows that didn’t actually get their start in a studio. Shows like Broad City, Drunk History, and Workaholics all started as web series. An often underestimated art form, web series allow both new and experienced actors, directors, and writers a chance to experiment with show ideas without the confines of network television demands. They also provide people hoping to break into the television and film industry a chance to gain exposure. The Austin WebFest celebrates web series and may even help you discover the next big television series before anyone you know. JUNE 30

JUNE 24

African American Book Festival

Austin Hosted at the George Washington Carver Museum, this festival highlights new works that are written about and by African Americans. Now in its 10th year, The African American Book Festival hosts speakers and authors to facilitate discussions about a variety of timely subjects.

JUNE 17

International Day of Yoga

Tour is America’s largest craft beer festival, and this year it will take place at Carson Creek Ranch. Enjoy hundreds of craft beers from across the country and accompany them with food from local food trucks. With live music in the mix too, this event appeals to all the senses.

JUNE 24

Sierra Nevada Brewing Co. presents Beer Camp on Tour Austin

La La Land in Concert

Austin If you wish you could relive the experience of seeing the award-winning film La La Land in theaters again, The Long Center gives you that opportunity. This screening includes a live accompaniment by the Austin Symphony Orchestra to bring the movie’s Academy Award winning score to life. Whether you’ve seen the film more times than you can count or you’ve only heard the buzz around it, this will provide a unique viewing opportunity.

Austin Go back to camp this summer, but this time with more beer. Beer Camp on

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Race Calendar FEATURED MAUDIE’S MOONLIGHT MARGARITA RUN

JUNE JUNE 3

WEDU Texas Hundred Burnet

JUNE 8

JUNE 25

PurpleStride Austin

Austin

JUNE 30

El Diablo Poker Splash Dash & Bash

JULY 8

Williamson

JULY 18

AUGUST 19-20

Pure Austin Splash and Dash

Austin

Maudie’s Moonlight Margarita Run

Austin

Austin

JULY

JUNE 18

JULY 4

Kyle

Pflugerville

Austin

AUGUST

JUNE 20

Firecracker 5K

Lake Pflugerville Triathlon

Pure Austin Splash and Dash

Austin

JUNE 24

Keep Austin Weird 5K

Austin

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Freedom 5000

Lago Vista

Popsicle Run 4 Miler

Kyle

5K for Clay

Caleb 5K

JULY 22

Hill Country Kids and Family Tri

AUGUST 6

Jack’s Generic Triathlon Pflugerville

Hops and Grain Brewery 5K Tour

Austin

Habenero Hundred

Smithville AUGUST 6

Tour de Jalapeño San Marcos


JUNE 2017 â&#x20AC;&#x201C; AUG. 2017

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FEATURED HOPS AND GRAIN BREWERY 5K TOUR

photo courtesy of Winslow + Co

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Discover!

CAMP NO COUNSELORS

Did you grow up going to sleepaway camp during the summers? Or were you the kid who missed out and had to enviously listen to your friends recount all the cool things they did for weeks upon their return? Regardless of what your childhood experience was, Camp No Counselors is giving adults the opportunity to enjoy all the best parts of summer camp. Although they have locations across the U.S., plus a handful in Canada, they recently opened accommodations just outside of Austin. Campers can expect to take part in all of the classic activities, such as archery, ziplining, canoeing, tie-dying, rock wall climbing, friendship bracelet making, capture the flag, and talent show night. With most attendees falling in the 25-35 age range, there are plenty of mimosas and beer to go around to add a little bit of buzz to the fun. During their stay, campers are invited to participate in The Apache Relay, which combines an epic array of new and old activities into one massive relay. Campers are stationed around the camp as the relay moves station to station while everyone kayaks, runs, shoots basketballs, performs archery, completes a wheelbarrow race followed by a 3-legged race, bobs for apples, and more. Once all the stations have been completed, everyone meets at the last stationâ&#x20AC;&#x201D;a massive slip 'n slideâ&#x20AC;&#x201D;for an epic game of Slip 'N Flip (slip 'n slide into flip cup). Sign up with your significant other or round up a group of friends for a weekend getaway like no other. Plenty of people also feel comfortable going alone; Camp No Counselors is such a friendly and welcoming atmosphere that any worry about feeling excluded dissipates soon after arrival. The next Austin CNC weekend takes place in Vanderpool, Texas on Aug. 24-27. afm

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photography by Cody James; Amy Pinard


June 2017 - The Family Issue  

The Collie family talks about what it takes to raise 13 children.

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