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Leaving the Mound Cat Osterman Looks Ahead

It’s Father’s Day: Celebrating Austin’s Fit Dads Get Outdoors with Gadgets and Games

2013 AFM FITTEST Complete Event Guide!

Can You Touch Your Toes…and Does It Matter?

June 2013

ALL ROADS LEAD TO AWESOME Whether you are new to the sport of triathlon or a seasoned veteran, the last thing you want after months of training is to be limited by your equipment. Bicycle Sport Shop provides everything you need to give you the edge over the wind, the road and the competition. And our fit experts will make sure you’re “dialed in” to achieve your own personal form of awesome.

Announcing the 2013 Bicycle Sport Shop Triathlon Club Debut! Come join us at



A MOREto NATURAL ALTERNATIVE Joint Replacement Do you have a painful joint that prevents you from doing the activities you love? Now, there is more natural alternative. Instead of a joint replacement, you can have an outpatient procedure with the Arthrosurface Joint Restoration system that lets you resume full activity and get a more natural recovery.

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Visit or for more information or to find a doctor in your area


Cover Stories F e at u r e s


46 Starting on page

Softball’s Cat Osterman Reflects with Pride on The Past… and looks ahead to retirement. What will fire the southpaw’s competitive drive when she leaves the mound?


Gadgets for Every Guy (or Gal) Kevin Callahan calls out some techie gift standouts



Volley in Fashion



Local parent group gathers for support

How to look good on Austin's new indoor tennis courts

Do you really need to touch your toes?

See how "spinning" has changed

Fathers Find Company

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Taking Care of Your Hamstring

Indoor Cycling Steps It Up

Cover and Content s photos by Brian Fitz simmons


SHAKE VIGOROUSLY. Lower Prices, Bigger Selection!

Keep your budget in shape with great tastes at Spec’s! With lower prices on Texas’ largest selection of exotic spirits and fine wines, plus an amazing array of specialty beers and mouthwatering gourmet foods, you’re sure to find even more reasons to celebrate!

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Ingredients: • 1 oz Absolut Mandrin Vodka • 1 oz Sauza Hornitos Tequila • ½ oz orange juice • Orange slice for garnish Preparation: Add all ingredients into a cocktail shaker and top with crushed ice. Let stand for five seconds, then shake vigorously for five seconds until fully blended. Strain into a martini glass and garnish with an orange slice. Sunshine in a glass!







D e pa r t m e n t s I n E v e r y Iss u e



26 Crisp, Colorful, and Cool Summer Combo


34 Dude—Pilates is for Guys, Too

This versatile salsa can double as lunch

Why men should make Pilates their workout

28 Modeling Healthy Living in the Family

39 Reader Profile: Michael Fasci

AthleticFood Garrett WeberGale’s parents made fitness fun for all

30 Tweens, Teens, and Positive Body Image

How parents can promote a healthy sense of self

32 Feeding Your Competitive Side for the AFM FITTEST

Award-winning nutritionists give tips for event day fuel

Creating superheroes through healthy habits

60 Day with Daddy More Than Fun Nonprofit seeks to provide resources for fathers

60 No Baby Bump Here

How children prompted this parent’s new lifestyle


68 Changing Your Mind on Fertility

What’s involved in reversing vasectomy


90 Baby Makes Three


96 Getting on Track for Summer

98 Working a Fit Set Circuit

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Everything spectators and competitors need to know for June 15

Swimming is a lifetime sport for the Akrout men

Check out these outdoor games for summer fun

14 From the Publisher 16 Letters to the Editor 20 Contributors

Coach Carrie looks at inspiring Couples Tri duo


92 Fitness that Spans Generations

Make those 400 meters your new running buddy

In Every Issue

102 Team Work is All Heart

afm fittest

Triathlete Stephan Schwarze changes it up with fatherhood


64 Fit Finds

the whole body with four moves from Diane Vives

Strengthen and condition

22 WWW 24 Fit Focus 42 The Pulse

106 Events Calendar 108 Rides & Races 114 By the Numbers

photo by Fla shbax23

The Flatwater Foundation would like to thank all the sponsors of this years Tyler’s Dam That Cancer event for supporting our mission to help families coping with a cancer diagnosis. We could not have done this without you.

Letter From The PubLisher Publisher/CEO Louis M. Earle COO Alex Earle eDITOR in Chief Leah Fisher Nyfeler

Setting an Example


Family and fathers further fitness

y family and I love

to watch “Blue Bloods.” In this popular series, Tom Selleck’s character is New York City Police Commissioner Frank Reagan, a father surrounded by an adoring family of accomplished over-achievers. As a baby boomer, I grew up with Selleck in “Magnum, P.I.” and my wife still ogles over him after all these years. Every episode of “Blue Bloods” has multiple story lines involving the family members, each requiring a complex set of judgments and decisions that viewers are tempted to resolve before the curtain drops. But there is one thing I find both appealing and unique in this series—almost all these vignettes depict questions of human values and how we deal with them. Frequently, our protagonist is called upon to provide counsel, and Commissioner Reagan (Selleck) is awash with uncanny wisdom in this area. He exhibits all the wonderful traits of a first class mentor: leading by example, allowing mistakes to encourage learning, showing empathy, assigning accountability, being kind but firm, and always possessing the patience of Job. In essence, he’s the perfect father figure. Although this show is just drama, the lessons are clear. Great fathers can be extraordinarily important in shaping their children’s lives. A personal case in point: There was a short period in my teenage years when I succumbed to the evils of smoking. Fortunately, I managed to quit, thanks to a $5 bet with some Navy buddies. Years later, having learned the benefit of that auspicious victory, I vowed that none of my children would ever have to deal with the insan-

14 a u s t i n fI t m a g a z i n e . c o m J UNE 2 0 1 3

ity of using tobacco. I converted my spouse, and—with her help and to their good fortune—none of our children have ever smoked. It should be no surprise, then, that kids whose parents have unhealthy lifestyles will tend to adopt similar habits. We are now seeing teenagers with type 2 diabetes and young adults with early onset chronic diseases; the sad reality is that the rest of the family, including Dad, is likely to be plagued by similar conditions. Studies evaluating the impact of positive parental influence on the health of children are numerous and consistent in their revelation that fathers can be real game changers in their sons’ and daughters’ lives. Fortunately for future generations, more fathers are taking active roles in all aspects of their children's upbringing. To the extent that this involvement carries the right lessons on healthy living, future children will enjoy a much better quality of life and our society will be well served. Most of us fathers cannot compete with Commissioner Reagan, but we have an extraordinary opportunity to positively influence our children and help teach them how to be healthy and fit. It is an enormous responsibility to shape a life, but bequeathing the gift of health to our sons and daughters is fatherhood at its best. Keep Austin Fit,

Lou Earle, Publisher, CEO

Assistant Editor Courtenay Verret Art Director Weston Carls Assistant Art Director Sarah Schneider Director of Marketing & Communications Carrie Crowe Advertising Consultant Betty Davis Writers Allison Atkinson, Carmen Ayala-Troncoso, Carrie Barrett, Maurice Culley, Amy Dolejs, Ashley Hargrove, Haley Hall, Parviz Kavoussi, Liana Mauro, Stephan Schwarze, Alexa Sparkman, Laura CaJacob Ugokwe, Diane Vives, Garrett Weber-Gale, Anne Wilfong Operations Assistant Jessica O’Brien Editorial Intern Lacy Ramon Design InternS Melissa Warren and Michelle Suggs General Inquiries Advertising Inquiries Submissions Event Listings Subscriptions 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393 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. Please recycle this magazine

Letters To the editor

From Our Readers

My name is Amy Juarez and I am Michael Mize’s sister in law here in San Antonio. I have to say it was great to read the article on my brother in law [“An Everyday Guy Goes Long for Charity: Running 24-hours to Help the Homeless”] in a Texas-based magazine. You brought my family a bit closer to me and I wanted to thank you for that. My 14-year-old twin daughters, the ones Mike spoke of in the article, will be joining him in his efforts to make 100 miles.

Although they will only be running a 5-mile loop, they are so excited to be a part of this effort. I just want to say thank you again for bringing a bit of my hometown to Texas... Thanks. Amy Juarez, RN

I just read your blog article on the running club [“Running with the Down Syndrome Association of Central Texas”]. Thank you so much! Kristin Steen


s the date of the 2013 AFM FITTEST presented by Trigger Point Performance comes closer—June 15— reader questions have come pouring in. Test Designer Diane Vives has done a great job of addressing concerns, and here are some of the Q&A from the last month. You can visit to see questions and review the Test Guidelines, both in text and video. I have entered the [AFM FITTEST]…can a back brace/belt be used for various events? This belt only ensures my lower back [is] stable due to arthritis in my L4; the brace is similar to a knee or ankle wrap. Mary Moran Parker QUestion:

I am excited to hear that you are signed up for the AFM FITTEST event. Yes, there is no problem with using your back brace during the competition. Diane Vives:

QUestion: What are the distances in the Agility Cone Run? Diane Vives: Here’s a clarification: Some of the diagrams regarding measurements on the pattern diagram for the Agility Cone Run incorrectly noted distance in "meters" and we are doing it in "yards." This is because of American football fields, and common measurements use the lines on a football field for running drills and testing.

with Diane Vives

So for this reason, I chose to use yards instead of meters. The images have been modified to show 10 yards, 5 yards, etc. The distance from the staring cone to the center cone is 10 yards. The right and left side cones are places 5 yards distance and to side from the center cone. The top cone is placed at 5 yards distance from the center cone. QUestion: I have friends and family coming out to watch me during the fit competition on June 15…Are you able to provide me a window and/or start time for the 30-39 year old females so I can share this information with the person who will be bringing my mom to the competition? Rita Ghazal

[The schedule is printed in the Event Guide contained in this issue]. There are a few things that could slightly alter start times, but we will do are everything possible to update all the competitors if there are any changes as we get closer to the event. Diane Vives:

completely and take a step forward, crossing the line. Each competitor must line up with both feet behind the start line and throw from a stationary position. As long as you don't take a step, you are good. If for some reason you lose your balance and your first throw is disqualified (or what judges call "no count"), then you will get your second attempt that will be scored (as long as it is a qualified throw). QUestion: Are we still allowed to make a few changes with team members’ registrations? I had to replace a couple of team members due to unavoidable circumstances. Thanks, Diane! Henry Eliperia Diane Vives: Yes, you can substitute for team members that cannot make event up until the morning of the event. Just be aware that you must have four people there at check-in on event day in order to compete in the team competition.

QUestion: The rules for the Standing Med Ball Toss state that feet can’t move before or during the test. But assuming toes stay in place, is it OK for the heels to come off the ground? Kerry Kimbrough

QUestion: Last year, it was explained to me that we couldn't lift either foot completely off the ground during the Standing Med Ball Toss but it was acceptable to lift your heels during the throw. Could you please clarify…I saw A LOT of illegal throws last year. Carey Rouse

Diane Vives: Yes, your heels can come up as long as you do not lose foot position

To read diane's complete response and view past questions , visit afmfittest. com

AFM wants to hear from you! Letters should be addressed to Letters to the Editor, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is All letters should include the writer’s name, address (email included), and daytime phone number. We are unable to acknowledge or return unpublished letters. Letters may be edited for length and clarity.

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

Kevin Callahan


diane vives

Melissa warren

Stacy Berg

Kevin Callahan cofounded MapMyFitness, Inc., a 90-person inc500 health and fitness technology company headquartered in Austin that powers the Internet’s largest social network of fitness enthusiasts. He currently leads the Innovations Lab as the VP of Innovation Strategy. Callahan is also active in the local technology / entrepreneurship community; he has been a guest lecturer on the subject of entrepreneurship at the Johns Hopkins University and has spoken at conferences and on panels regarding the impact of data, technology, and innovation on health and fitness. Callahan, who has a unique perspective on the world due to living in order a dozen countries, currently serves on the board of Running USA.

Flashbax23 Photography is Zac and Amanda Stafford, a husband and wife photography team located in Austin, Texas. A partnership formed in 2003, they specialize in unique portraiture and believe timeless, highend photos should be affordable and available to everyone. From the delightfully odd to the classically beautiful, their photos are one-of-a-kind images that stand out from the crowd. During their spare time, Zac and Amanda enjoy obsessing over all things Halloween, collecting antiques, and spoiling a variety of pets.

Diane Vives is Owner and Director of Vives Training Systems and Fit4Austin in Austin, Texas. She is an internationally recognized Performance Training Specialist and presenter who focuses on providing integrated training programs using proven methods and tools for fitness and sports performance. She has developed programs to improve performance in female athletes and reduce the risk of injury; Vives is also the test designer behind the AFM FITTEST event. Currently, she works on the education team at Functional Movement Systems.

Melissa Warren moved to Austin a little over a year ago for a fresh start. Originally from Memphis, she graduated from the University of Memphis with a degree in graphic design. When not interning at AFM, she is usually working at Banana Republic. In her spare time, Warren enjoys playing with her dog Jimmy, working out, watching movies, and reading a good book (she is currently working her way through The Game of Thrones series.)

Stacy Berg is Fotohogg Photography. Berg believes there is never a moment not worth photographing and that every moment tells a story, each one being significant and fleeting. Moments like these have inspired her to catch true emotions within a photograph. Berg cares for her family, children, and clients (who quickly become friends). She studied photography at Amarillo College and is currently a health and wellness nutritional coach for a major diabetes clinic in the Austin area, working with over 200 people on a weekly basis. She has a creative nature and an ease that touches the hearts of those around her. Berg recently completed her CrossFit Certification and LifePower Yoga teacher training which she hopes to put to good use in the future. Photography is her passion and, if you know her, you know that, more than anything, she wants a pony!

Page 38

Page 114

Page 72 & 98

Page 36

Page 35 & 94

Write for AFM Here’s how. Letters should include the writer’s name, address (email included), and daytime phone number as well as a short description (250 word max) of the article premise. Send to Story Ideas, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is . Response time may vary greatly due to publishing dates. Detailed submission guidelines will be provided by AFM as appropriate.

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Submit FitFocus Photos Here’s how. Photos must be original artwork submitted in 300 dpi. Include credited photographer’s name, title of photo, and location in an email with the photo attachment. Email photos to . Images published in Austin Fit Magazine become the property of AFM.

*By appointment only. Call for scheduling & restrictions.

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what’s White-hot on the web

AFM FITTEST Reminder The 2013 AFM FITTEST presented by Trigger Point Performance is on Saturday, June 15. It’s not too late to get in on this “field day for grown-ups”; registration is open through the end of packet-pick (Saturday and Sunday, June 8-9, from 10 a.m. – 2 p.m. at the Texas Military Museum, located at Camp Mabry). There’s a team option—four people, any age combination over 18 years old, any gender—as well as an individual competition… and you can do both! Get in on the fun, because you’ll be sorry you missed it! Register online through 2 p.m. on June 9 at We’ll devote our August issue to the winners of the 2013 AFM FITTEST. But watch the AFM Facebook page and Twitter for updates during the event, and visit to view the professional photos taken on June 15 and make purchases.

Visit to register Videos Take a salsa to your next potluck; Anne Wilfong shows you how to create this refreshing avocado, corn, and black bean medley.

Work your whole body as AFM FITTEST test designer Diane Vives takes you through her Fit Set Circuit. There are four sets to this Muscle Movement series.

Review the AFM FITTEST test guidelines— especially the Agility Cone Run!—before June 15, event day, by watching the videos, listening to step-by-step instructions, and reading the text at

AFM Newsletter

Do you get the AFM weekly newsletter? Sign up to receive information about contests, upcoming events, and interesting happenings.

Web Exclusives

@AustinFit Most Popular AFM Tweet: Our 10th Annual #AFM #Swimsuit Edition! @treyhardee @RickyBerens @ErinFish22 @campGladiator's Courtney Sugar + MORE!

/AustinFitMagazine Most Popular AFM post: 2013 Social Media

Cat Osterman's bag

Swimsuit Contest winners bonus photo album. View the album at

GIVEAWAYS Tinké: Visit the AFM Facebook page on

Tuesday, June 11, to find out how you can win a Tinké wellness and stress monitor (page 37). Whether you’re planning to gift or keep, this is an awesome gadget for any fitness fan.

Yogasana Mat: The blue of the Yogasana

Mat shown in this month’s Fit Finds will look awesome against the green grass of Zilker Park. Check out the AFM Facebook page on Thursday, June 20, to learn how it might be yours. 22 a u s t i n fI t m a g a z i n e . c o m J UNE 2 0 1 3

june 1 Good nutrition is important in the days before an event, and Pure Austin nutritionists Haley Hall and Laura CaJacobs Ugokwe have you taken care of with their final installment of the three-part AFM FITTEST Nutrition Series. Find out who those father/son pro athlete duos featured on The Pulse are—and get a glimpse of a few more pairs. June 4 Cat Osterman plays on Texas soil one last time when the USSSA Pride takes on the Akron Racers

in Corpus Christi. Take a peek in Osterman’s bag to see what the southpaw carries with her when she enters the dugout. june 10 Runner/writer Alexandra Stone continues her international marathon saga…and this time, we’re going to Antarctica. june 20 Two former pros, Brandon Puffer and Shon Mitchell, have settled in Austin. Read “Where Are They Now?” to see how they got here— and why they’ve stayed.

photo by Brian Fitz simmons




CGGAMES.COM (512) 494-6966





Fit Focus

Enchanted Rock Extreme Duathlon Enchanted Rock photo by Andrew Collins

24 a u s t i n fI t m a g a z i n e . c o m J u n e 2 0 1 3

Send your active lifestyle photos to for a chance to be published. Guidelines are provided in our Fit Focus photo album on

Fuel Recipe

This yummy salsa can be used as an appetizer or wrapped in a corn tortilla for a light lunch.

Did you know?

Avocado Corn Salsa

Corn is a good source of lutein, which protects eyesight.

By Anne Wilfong, R.D., L.D.


What You Need

Calories: 190 Protein: 5 g Carbohydrate: 20 g Fat: 10 g Fiber: 8 g Sodium: 320 mg

1 large Roma tomato, seeded and diced 1 cup sweet corn kernels 1 bundle of green onions, chopped 1 can black beans, drained and rinsed

How to Make it Juice of one lime Âź teaspoon sea salt Âź teaspoon freshly ground black pepper Hot sauce to taste

1. Place tomato, corn, green onions, black beans, garlic, lime juice, and seasonings in a large bowl. Mix to blend flavors and chill. 2. Just before serving, dice the avocados and gently fold them into the bean and corn mixture. Serve immediately.

Makes approximately 6 servings Serving size: 3/4 cup

2 medium avocados

2 cloves garlic, minced


Registered and licensed dietitians Alexa Sparkman and Anne Wilfong can provide reliable, objective nutrition information, separate facts from fads, and translate the latest scientific findings into easy-to-understand nutrition information. For more information about their nutrition counseling practice, contact Alexa or Anne at 512.257.0898 or

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photo by Brian Fitz simmons

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Fuel AthletE

Family Fitness is a Lifestyle

Incorporating exercise and healthy food into your daily routine

By Garrett Weber-Gale


or many people, being fit becomes a personal challenge, a solo journey, sometimes even something they feel they should be doing alone. Yes, exercise is meditative. There are times when diving into the pool is the best medicine in the world for my body, mind, and spirit. However, I believe activity, sport, and fitness are often best in a community. We live in a time when people seem to be always running to the next thing, looking at their phones, never paying attention to the people around them or exercising. Getting active means becoming more in line and in touch with our body and mind. Making it fun is the key to staying consistently active and, therefore, seeing great results in our health—and there’s no better way to do this than with those we love. Being active started with my family. From the day my sister and I were born, my parents took us everywhere. My mom often tells the story of when she put my sixweek-old sister in a backpack to go crosscountry skiing in freezing temperatures in the heart of Wisconsin’s winter. Sitting around the house and lounging were never part of our routine. We were always active, and we did things together: hiking, swimming, sailing, biking, skiing, snorkeling, tennis, and golf. Enjoying activity was a mainstay in our family, keeping us together, fit, and outside in nature, where we got our body (and those endorphins) moving. As I matured into competitive swimming, my schedule at the pool became more frequent and rigorous. I began going to weekday workouts in the morning (twothree times per week) and afternoon (every day), and Saturday workouts, too. If you’re

28 a u s t i n fI t m a g a z i n e . c o m J UNE 2 0 1 3

a parent, this schedule could be a nightmare or something you even enjoy; my parents used my workout times as a way to be active themselves. My dad, who often took us to those morning workouts, started swimming laps then. If he wasn’t swimming, he was lifting weights, stretching, or doing core work. My mom often walked, ran, and even took classes at the local YMCA while my sister and I worked out with the swim team in the afternoon. Now, as an adult, I constantly see parents at the University of Texas walking the perimeter of the stands, going for jogs during their kids’ practices, and even participating in small workout groups with other like-minded team parents. It’s a great idea: Your kid’s requirement for being at practice keeps you accountable for your own physical activity. My parents always led by example—from what they ate to how they took care of their body to how active they were. Kids notice what those around them are doing and I am a firm believer that parents, coaches, teachers, and family members are largely responsible for the health of our youth. A family unit is the first and best place to make physical activity a lifetime routine that can keep us Don’t forget to all on the road to properly fuel good health. those active family excursions Here are a few with healthy food. of my favorite Here are some activities I did with of Weber-Gale’s my family: favorite snacks that are kid• A two-day friendly and easy bike trip with to eat on the go. our best family friends.

We all biked on a path in Wisconsin that led us through the beautiful hills and abandoned railroad tunnels in the central part of the state. We kids had the independence to ride ahead, and we felt empowered by having our own excursion in addition to spending quality time with our family. Day trips hiking at state parks. We often stopped for a picnic at a scenic point halfway through the day to enjoy the surroundings. Days at the pool. My sister and I were pool rats growing up. There was a neighborhood pool around the corner from our house and we were there morning, noon, and night. Every night during the summer months, my family went to the outdoor pool to play in the water; it was great exercise and helped us become better swimmers. Afternoon sails in the Milwaukee harbor. As members of a community sailing center, we were allowed to sail on their boats. For many years, we would pack a big cooler of food and sail the sunny, warm summer days away. Skiing and ice-skating. Every chance we had, we were on the ski hill together or ice-skating at the outside community rink near our house. Play time. After dinner each night and when my Dad got home from work, we all headed outside to play baseball, kick the soccer ball, go for a bike ride, head to the pool, skate at the local rink, play ball tag, go for a walk, and even build a snow fort. My sister and I were expected to spend a lot of time outside, and my parents supported this by being active in each and every one of these activities with us. afm

• • • • •

Sliced apples with peanut butter Celery or carrot sticks with hummus Unshelled edamame Frozen grapes Low-fat yogurt with apple

To view the entire list and the complete article, visit the AthleticFoodie website at

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Fuel Nutritionist

Creating positive self image Helping your child conquer body dissatisfaction

By Anne Wilfong, R.D., L.D.


n our image conscious society, tweens and teens can often be heard making comments such as “I am so fat,” “My legs are huge,” “My stomach is sticking out,” or “I am going on a diet.” This same group of kids is learning to track calories and carbohydrates using smartphone apps, and there are probulimia/anorexia websites popping up everywhere. This can be concerning to parents and, luckily, there is quite a bit we can do to help our kids develop a healthy relationship with food and body image. Tweens and teens don’t necessarily like to feel and look any “different” from their peers and, since puberty happens at different ages, comparisons are bound to happen. Let’s look at some common situations and ways that you as a parent can help children face them while preserving a healthy relationship with food and their body.

1. You bake homemade chocolate chip cookies for your tween/teen and, when offered them, he or she tells you a friend said cookies were “bad” or “fattening” or “have too many carbs.”

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If you have been reading this column for a while, you are probably keenly aware that I don’t believe food is good or bad, and that all foods can fit into a healthy, balanced diet if eaten in moderation. Ask your son or daughter to tell you what he or she thinks about eating a cookie. On the basis of that response, you can either agree with your child if he or she advocates for all foods in moderation or offer a gentle reminder that food isn’t good or bad. Bottom Line Message: Encourage your tweens/teens to choose food according to how it makes them feel. 2. Your teen/tween says, “I feel SOOO fat.” Fat is not a feeling. Similarly, you can’t feel if you have blue or brown eyes. Feelings are sadness, loneliness, happiness, and being tired, bored, stressed, annoyed, and so on. Help your child identify what he or she is really feeling and teach him or her to change the statement to reflect that feeling. For example: “I am feeling stressed and, therefore, I need some down time, such as talking with a friend.”

Bottom Line Message: Fat is not a feeling. 3. You find an app for counting calories/ carbs on your tween’s/teen’s smartphone. This is a great time to be curious. Ask your teen/tween what his or her goals are for using the app. Here is where you can educate your child on growth rates—in particular, how one’s own growth rate might differ from a friend’s—and how a certain amount of body fat (in addition to other things) is needed in order to go through puberty. Instead of counting calories, you can encourage your child to learn to pay attention to his or her appetite, eating when physically hungry and stopping when satisfied. Bottom Line Message: All kids go through puberty at different times and will, therefore, grow up—and out—at different rates. 4. Your tween/teen is exercising to “burn off” calories already eaten (or anticipated). Acknowledge that moderate exercise is important for a healthy body and lifestyle but over-exercising can lead to injuries and other

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health problems. Try praising your child for an attribute other than looks or fitness ability and find activities to do together that can take the place of some of the exercise. Bottom Line Message: Exercise should be enjoyed and not feel like a punishment. 5. Your tween/teen says, “My thighs touch,” or “I don’t have a thigh gap.” Just about any body part could be substituted in the statements above. Generally, comments such as these are generated after your kid has compared his or her body to an image in a magazine that has been altered by Photoshop or against another individual with a completely different body type. Show your tween/teen the Dove video, which dramatically illustrates how a woman’s image is Photoshopped for an advertisement. It’s also important for your tween/teen to know that everyone has problems, regardless of body shape or size, and that no one’s life is “perfect” because of his or her body. Bottom Line Message: Bodies come in all different shapes and sizes, and your tween/teen’s body shape is unique and beautiful all on its own. I can’t emphasize enough how modeling a healthy relationship with food will impact your tween/teen. Your kids will notice and follow your behaviors, so choose a balanced diet without restricting, exercise gently, and avoid fad diets. Pay attention and notice if you make statements such as “I look fat in this” or “I can’t eat that because I am trying to lose a few pounds.” These comments may seem innocent enough to you but, over time, your tweens/teens will start to verbalize these same comments, and they can inadvertently hurt their own body image or relationship with food. It’s equally important to keep an eye on your tween/teen and seek help when some of the aforementioned situations seem excessive or compulsive to you. Resources in Austin include Austin Eating Disorder Specialists (, and you can find many other resources through the National Eating Disorder Association ( Growing up in our culture is hard enough for our kids; let’s work together to promote a healthy lifestyle. AFM

beauty–in the eye of the beholder? Body image isn’t just a teenage issue—all are affected by media portrayals of beauty. The Dove Campaign for Real Beauty has produced videos that demonstrate the extent to which models’ images are altered to fit a certain beauty ideal. The Evolution of Beauty is a striking depiction of such alterations.

Dove recently released a video of women describing themselves to a sketch artist, who produced an image based on their words. Then, another person described the same women to the sketch artist, who produced a second image. The difference between the two drawings in perceived “beauty” was poignant.

Many have praised this video as an affirmation for women (they are more beautiful than they think); others have criticized the video’s lack of diversity (in color, size, and shape of the participants) as well as its overarching emphasis on beauty rather than on other personal qualities.

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Part 3

Nutrition During Competition Part Three of the AFM FITTEST Nutrition Series By Haley Hall, R.d., Ld. and Laura Cajacob Ugokwe, R.d., Ld.


t’s finally here. The AFM FITTEST competition is taking place this month, and the training and nutrition strategies you have employed up to this point should have you adequately prepared. Nevertheless, a few crucial mistakes made the day of competition could cause you to preform below your potential. Don’t let this happen to you: Follow the guidelines below to plan out your nutrition strategy for the competition ahead of time. Day Before AFM FITTEST “Carbohydrate loading” is a powerful, yet often misunderstood, strategy for optimal performance. Carbohydrates are your primary source of energy and are stored in the liver as glycogen. Your glycogen storage can be considered your gas tank, and the objective of carbohydrate loading is to ensure that gas tank is full when you begin your first competition. Carbohydrate loading does not mean bingeing on an all-youcan-eat Italian buffet. As always, an excess of calories can mean fat storage and unnecessary weight gain. You may go into the competition feeling sluggish and heavy, which can negatively affect performance in the first few events. Conversely, a little weight gain is a good thing. You amass up to three grams of water for every gram of glycogen you store. This extra fluid will help you stay hydrated during the event. The actual amount of carbohydrates required will vary according to body type and normal activity level. As a good rule of thumb, eat a carbohydrate source at each meal and snack the day before competition. Choose foods that are very easy to digest, and avoid meals with broccoli, beans, or a lot of raw vegetables. Be liberal with salt, since sodium is a necessary electrolyte for proper hydration. Eat a simple, carbohydrate-rich meal at least three hours before going to bed, with an optional high-carb snack before bed if you are hungry. A great example is a stir-fry with a little lean meat, a few cooked veggies, soy sauce, and a healthy portion of rice. Morning of AFM FITTEST You carbohydrate loaded yesterday and ate a simple dinner, so you should wake up feeling fueled and hydrated. The objective of


To view the complete article with figures, visit

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any food intake this morning is to simply replenish your glycogen stores that were burned off while sleeping; in other words, the goal is to top off your gas tank. Aim to eat a meal two to four hours beforehand and a snack just one hour before. The meal should give you about 50 to 100 grams of carbohydrate with very little protein, fat, or fiber. A good example is a bowl of Cheerios with skim milk and a banana. Remember to stick to foods you know you tolerate, and don’t try anything new. The snack should provide 30 to 60 grams of carbs, which is easy to get from liquids or supplements (see Figure 1). This will lead you into competition with a full gas tank, ready to dominate. During AFM FITTEST Prepare to compete for one to two hours on the day of AFM Fittest. The length of competition and the stop-and-go format necessitate proper nutrition to maintain blood sugar and energy levels and enhance your physical and mental stamina as you power through each event. Plan to consume 30 to 60 grams of carbohydrates per hour during the competition (see Figure 2). As advised for before the competition, continue to avoid excess protein and fat since these are inefficient sources of fuel. Be sure to get one last dose of carbohydrates before the one-mile run to help your muscles fire through the final event. Don’t neglect proper hydration either. Research shows a decline in performance with a 2 percent loss in body weight through sweat. It is common for temperatures in June in Austin to reach 90 degrees. Although shaded areas will be provided, chances are it will be hot and sunny, increasing the risk of dehydration. It is essential to hydrate early and regularly. Choose foods or drinks with sodium and potassium to replenish the electrolytes lost in sweat (see Figure 1). After AFM FITTEST Celebrate! Stop by the vendor tent to try some local Austin food or head to your nearest favorite restaurant to refuel and rehydrate. For proper non-celebratory post-exercise nutrition guidelines, refer to Part Two of the AFM FITTEST Nutrition Series on the AFM FITTEST website. See you out there! afm


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Who Can Practice Pilates? It’s for manly men, too


By Liana Mauro

ilates seems to wage a never-ending war on misconception. I am often asked how it differs from yoga, how difficult or complicated it is, and—perhaps most confusingly— whether it is suitable for men. The question alone is quite informative, suggesting that the athletic world is full of exercises that divide along sharp gender lines: Some things, it is assumed, are simply not masculine enough for men to bother with. This is especially true with Pilates, where the pervasive myth is that it is the exclusive province of women.

Pilates…Isn’t That a Girl’s Thing?


istory may be the most simple way of dismissing this assumption: Most people don’t know that Pilates was in fact invented by a man—Joseph Pilates—for men who had been injured during World War I. His method became more popular among women when he moved to New York City, where he opened his business near many dance studios. This led to his discovery among the dance community, and this affiliation remains alive today. Today, the Pilates system of movement remains similar to its initial intent, offering a challenging way to improve fitness levels as well as reduce the chance of injury, provide rehabilitation through bringing balance to musculature, and increase flexibility, posture, balance, and coordination. Because of these benefits, men are increasingly turning to Pilates as a form of cross-training: Tiger Woods, Jason Kidd, LeBron James, David Beckham, Tim McGraw, and Hugh Grant are just a few examples. Many recreational athletes such as runners and triathletes are also turning to Pilates. But why?

Joseph Pilates, at ages 57 and 82

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A Pilates Overview


t is worth reiterating: Pilates was invented by a man for men. And not just any man, but a manly man. Photos of Joseph Pilates well into his eighties show a very chiseled physique. This was a man with military experience who was also a body builder, wrestler, gymnast, boxer, skier, and diver. He pulled from these different modalities in developing the form of movement now known as Pilates. This is why Pilates provides the practitioner with the flexibility of yoga, the coordination and grace of gymnastics, the strength of boxing and skiing, and the stamina and core strength of swimming. It is a system that delivers extremely well-rounded fitness results, something both ideal for and desired by men and women alike. An important premise of Pilates is balance. Most men, athletic or not, have muscular imbalances—whether it’s from hours spent on a bike, sitting in front of a computer, or running. These imbalances can lead to injury and cause inefficiencies in sports. Pilates works the body through all planes of movement and utilizes underdeveloped muscles, making individuals less injury prone and stronger in their sport. Another benefit of Pilates is increased flexibility. The type of stretching found in Pilates is unique from other forms of stretching in that the practitioner uses the muscle in both concentric (shortened) and eccentric (lengthened) positions. Studies have shown that stretching while strengthening muscles is safer—a muscle should only be stretched as far as it is strong. Matching up a muscle's strength with flexibility makes the muscle that much more

powerful. Holding stretches for extended periods of time and going “deeper” into the stretch can lead not only to imbalances within the body but can also cause permanent damage to ligaments as well as instability in the joints.

Why Pilates is Manly


asculinity is more than cosmetic. Gone are the days when the only hot commodities on a man were his chest and biceps. A wellrounded fitness routine for a man will keep him injury resistant and muscularly balanced. A Pilates routine will keep a man’s spine healthy, which promotes good posture as well as a good set of abdominals. Health is increasingly trending toward preventative measures, and Pilates is a fantastic example of this. Doctors and physical therapists now commonly refer patients to Pilates since it is one of the few forms of movement that can be done on a daily basis that will build up one’s body instead of breaking it down.

What to Look for in a Studio


s with all things, find an instructor who is knowledgeable about movement and able to provide customized workouts targeting goals and individual needs. Some men feel more comfortable in smaller studios or in studios that offer classes specifically for men. Not all Pilates classes are the same, nor is every Pilates instructor. Try a few places and instructors until you find a spot that brings out YOUR manliness. AFM

"When you use yoga as that positive mirror, the world will look different, too."

The Reformer is the most popular piece of Pilates equipment. Though it may look intimidating, its simplicity and versatility are its strongest features. The top photo is of a dynamic plank, with added shoulder presses. The flat part of the Reformer—the carriage—glides back and forth on metal rails, bound by springs. Keeping the carriage stable and controlling its movement demands great core strength. The bottom photos show the array of muscle groups that can be focused on when using the Reformer: obliques, back, glutes, and hamstrings. Anything you can do in a gym can be better targeted in a Pilates studio.

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FitxFamily across the chest and is perfect for morning runs or bike rides across town. Simply wet the sensors, pair the device with your phone, and get moving. All of your data is wirelessly synced via Bluetooth technology to an online platform such as

The Numbers Junkie

Geeking Out with Dad Finding gift gadgets for Father’s Day By Kevin Callahan

Searching for the perfect Father’s Day gift for the active “dad on the go?” Look no further. No matter what fitness level your man of the house has, there is a device that will perfectly fit his activities. Kevin Callahan, co-founder of MapMyFitness and consummate techie, has outlined a few shining stars in the gadget galaxy that will help keep Dad moving and fit through the summer (and beyond).

The No-Hassle Dad There has been a recent boom in health and fitness trackers, most of them extremely easy to use (even for those who struggle with technology). Created more than 200 years ago by Thomas Jefferson, the pedometer still exists as the most basic and functional way to track your steps (though much has changed from the early versions involving weighted tool belts). Pedometers measure steps by hip movement or GPS; they range in price from $20 to $60 and are perfect for those who sit in an office for most of the day. Clip on a pedometer and set a daily goal, usually around 10,000 steps. Devices such as the Fitbit Zip (retail $59.99) track your steps, distance, and calories burned—the perfect daily reminder to take the stairs, walk that extra block, or take a break in the afternoon. As the “connected health” movement grows, one easy-to-use, no-fuss metric to calculate is your heart rate. Heart rate can be measured (and viewed) through heart rate monitors, such as the Wahoo Blue Heart Rate Strap, which is worn 36 a u s t i n fI t m a g a z i n e . c o m J u n e 2 0 1 3

For dads who want to take their workouts to the next level, a GPS watch is usually the best bet. Although there are apps that can measure most of the same metrics, a watch is more comfortable and has a longer battery life than other devices. Timex and Garmin are two options that allow another detail level of workouts. Both the Timex Marathon GPS (retail: $125.00) and the Garmin Forerunner 110 (retail $179.00) measure GPS pace, distance, and speed, and, when charged, have an average battery life of eight hours. These watches require virtually no setup, so you can just press start and get moving. New to the connected watch market are the Mio Alpha and Basis devices. Before the Mio Alpha (retail $199.00), measuring your heart rate relied on chest straps. Although both methods are equally effective, this gadget opens up choices for how you like to wear your devices. Geek dads will love the fact that the Mio Alpha uses two light beams and an electro-optical cell to "sense" the volume of blood under your skin. Sophisticated algorithms are applied to the pulse signal so that the heart's true rhythm can be detected even while running at your fastest speed. Basis (also $199.00) similarly measures heart rate data but also captures motion, perspiration, and skin temperature throughout the day (and while you sleep).

The Avid Athlete If your dad the fittest of the fit? One of our favorite gadgets for the most tech-savvy athletes is the CycleOps Joule (retail $449). This cycling computer is perfect for anyone wanting the nitty gritty details of his or her workouts and provides metrics such as power and cadence. After setting up this device, you can see the finest level of detail for every workout including altitude, time of day, peak power, and training zone information—everything a cyclist needs. Another option for the cyclist dad is to schedule a custom bike fitting. Having the proper position during a ride is critical for anyone on a bike. A bike fitting will help

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maximize efficiency, power, aerodynamics, and comfort, as well as minimize the potential for injury and discomfort. Not every cyclist is the same, and so every bike fitting is different. Custom fittings available at Mellow Johnny’s use the Retül fitting system and will be sure to get Dad (correctly) back in the saddle (retail $80 to $250). Is Dad not a cyclist? Treat him to a full-body fitness assessment, such as those offered by The Fitness Institute of Texas (FIT) at the University of Texas at Austin. There are single or comprehensive fitness tests available to the public that will provide an excellent baseline for anyone looking to cut calories, drop a few pounds, or get fit for the summer (FIT Platinum, retail $40+). afm





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Fit Over 40

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Photography by Fla shbax23

Michael Fasci

Building fitness and young superheroes at the same time By amy dolejs


ichael Fasci, a 42-year-old stay-at-home dad, organizes his workouts around his kids’ schedules and even incorporates the kids into his training— and vice versa. Most people call him Fasci (pronounced FAW-shi), because, he said, “Growing up in Laredo, there were always at least five Michaels around, so I just went by my last name.” Fasci’s wife Siv is a pediatrician. They have two children—a 10-year-old girl and a 7-year-old boy—and Fasci is the instructor for Fearless Leaders, the kids’ Krav Maga program at Fit and Fearless, a local training center for Krav Maga, Brazilian Jiu-Jitsu, and CrossFit (Krav Maga is a system of self-defense used by the Israeli Defense Forces that has become a popular self-defense and conditioning program in the U.S.). Fasci starts each weekday by jogging alongside his kids as they ride their scooters to school. Then he runs back home, a 1.5-mile round trip. Middays on Monday through Thursday, he heads to Fit and Fearless for either a Krav Maga or CrossFit class. Afterwards, he gets back home, runs to school to meet his kids, and then jogs back home with them.

On Mondays and Wednesdays at 5:30 p.m., Fasci teaches the kids’ Krav Maga classes at Fit and Fearless. The classes are for kids, ages 6 to 12, and his own children are students. On Tuesday and Thursday evenings, he returns to the studio to assist other instructors in Krav classes as part of his own training. He spends his Saturday mornings at the studio as well, providing instructor training, assisting with Krav classes, and taking a Muay Thai class that incorporates sparring. Fridays and Sundays are much-needed rest days. Fasci has always been fit, except for a brief period when he lived in Boston and experienced his first northeastern winter: “I was stuck in my house and couldn’t get out to do anything; I just ate all day.” He sees his fitness as a side effect of the activities he has always been attracted to. “I had a rough childhood,” Fasci explained. “I got into martial arts when I was 19. It helped me go from being a victim to being a survivor.” And Fasci certainly has explored many martial arts. Along with Krav Maga, he has experience in San Shou, Japanese Judo, Taekwondo, and Japanese Jiu-Jitsu.

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Fit Over 40

Fasci says that he got into teaching Krav Maga because his kids took the classes. When the instructor for Fearless Leaders left, it looked like the program might be cancelled, so Fasci responded by taking instructor training and assuming the classes himself. As a father, Fasci uses physical activities as one way to model character. It’s an important collection of concepts he has developed over the years, through his troubled early experiences and his embrace of martial arts: “It’s a hard lesson to teach our kids that we are flawed. It hurts. We do our best as parents, but we are constantly making mistakes. It’s our character that really makes us, no matter what our profession or lifestyles are.” The morning and afternoon runs to and from school and the Krav classes in which he has enrolled his children are some of the ways Fasci makes sure his kids feel strong, confident, and safe. Fasci also makes Saturdays “Superhero Day” at his house. The family wears superhero t-shirts all day “to remind us that we can be more than who we are.” As a teacher, Fasci loves being the instructor for the Fearless Leaders because the children who take the class love it. “They have a blast,” he laughed. “The kids don’t have the natural aggression or built-in anger that adults do, and they aren’t looking at it as self-defense training. We teach kids Krav differently. We focus on cooperation among classmates or competition with themselves to get them to learn the techniques and do them with vigor.” For his own fitness, Fasci has always turned to some kind of martial arts. “It always feels new,” he explained. “I don’t get bored with it. It’s exciting. You’re learning how to defend yourself. It’s a personal skill you can take with you. And you’re working hard.” But even with the regular activity, Fasci has started feeling a difference as he’s 40 a u s t i n fI t m a g a z i n e . c o m J UNE 2 0 1 3

passed 40: “Oh, for sure, especially with the testosterone drop. My recovery times are two or three times longer than when I was a kid,” he explained. “I need longer breaks. I don’t have the stamina. I don’t have the aggression anymore that I did when I was younger. My wife is probably happy about that last part!” He combats the natural slowdown by keeping his activity constant but measured; he doesn’t push too hard and he takes rest days. Fasci also occasionally supplements his diet with protein and creatine drinks. And he pays close attention to his nutrition: “Fruits, vegetables, nuts, lean proteins,

avoid extra sugars.” He shook his head and smiled. “The hardest part is diet. You can do all the workouts in the world, but it’s diet that keeps you healthy.” Health, both mental and physical, is ultimately the point with Fasci—for himself and his whole family. “Being fit is a way of life,” he stated. “I don’t like when people go by the weight scale. ‘I want to get to 160 pounds, and, yay; I’m there, so I’m done.’ Forget about the scale. It’s about how you feel, and working toward feeling better. The hard part is not comparing yourself to anyone else, to compete with yourself and not with other people.” AFM

"We can be more than who we are." Photography by Fla shbax23

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The Pulse

Heartbeat of Austin's Fitness Scene

Who's Yo Daddy? Cinema 8

Summer means blockbuster movies. Here are some quintessentially local films, remade, to reflect the “Keep Austin Fit” vibe.

Miss Congeniality: Ultimate Cut— Gracie Hart, awkward FBI agent, must go undercover as a bikini competitor in order to ferret out a group of militant supplement users. Filmed on location at Texas Shredder and People’s Pharmacy. Office Space: The ReLo—Initech has moved to new digs in the Domain; Joanna, now a Chuy’s manager, and Peter have a condo off 2nd Street; Milton accuses the crew—“I believe you have my kettlebell.”

Name these father/son pros. Check for these (and more).

Book Bit

From The Little Book of Gym Etiquette by Lori L. Pines

“There are, in fact, two types of TV-watching gym-goers. A TVwatcher is either a channel-setter or a passive-watcher. A channelsetter feels the need to make sure the channel of his or her choice is displayed on the television that is most directly in front of the machine that he or she plans to use. Etiquette suggests that the channel-setter wave to others within view of that particular television to confirm that it is OK with them to change the channel. This is a nice practice, but it can be annoying at the same time. The passive-watcher rarely says no anyway, and when his or her workout is interrupted by a channel-setter’s frantic waving, it frequently scares the daylights out of that person..."

Spy Kids 5: Even More Time—Uncle Machete is hanging out with the wrong crowd, and it’s up to Danny and Alexa to figure out which food trailer has him imprisoned.

New Use for That Gadget Place a GoPro in your wedding bouquet to capture all the action!

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Leaving the Mound Taking a look at the legendary leftie’s past—and future

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T There was a baseball game going on at UFCU Disch–Falk Field on an unseasonably chilly April evening. A storm was coming in from the east, and the sky was darkening faster than usual for spring. The lights at the University of Texas’ Red & Charline McCombs Field, tucked next door, were on, the softball field freshly mown and lined. Unlike across the street, the field and stands were empty—save one lone player standing on the mound, snapping the ball up and into her glove with a quick and athletic flick of the wrist, and a photography crew. Cat Osterman, days after announcing her retirement from pro softball, worked her poses as a cold, light rain began to fall. In the twilight, Osterman commanded the field.



Osterman was asked three times to play on a Japanese pro team before she agreed: “I didn’t want to say, ‘I wonder….’” She spent her 28th birthday in Tokyo.

“So much of softball pitching is about your legs…that’s why you see softball pitchers go on back-to-back days.”


You don’t have to know one whit about softball to know Catherine “Cat” Osterman. The Houston native is a legend in the sport and one of UT’s all-time revered athletes, male or female. Google her name and about 267,000 items pop up in the blink of an eye. One fan reminisced about watching Osterman: “Living in Houston at the time Cat was playing at UT, I was so proud to say I was from the same hometown. Cat played about the same time my oldest son was [at school there]; as a mother of two sons and a former athlete, it was nice to show them a successful, athletic woman playing sports.” Osterman’s stats are impressive: two-time Olympian, twotime World Champion, three-time National College Player of the Year, four-time All-American. She struck out 554 batters as a UT freshman in 2002, the second-best single season total in NCAA history at the time—a record she herself topped in her junior and senior seasons. She was the first player in NCAA history to surpass 2,000 strikeouts for a career and set records at Texas in career ERA (0.51), wins (136), shutouts (85), and no-hitters (20). Osterman played on the USA National Team, where she won Olympic medals (a gold medal in 2004 and a silver in 2008) and 50

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helped the team to three World Cup Championships (2006, 2007, and 2010). Since her time at UT and with the National Team, Osterman has played pro softball as part of a Japanese team (the Toyota Shokki) and with two U.S. National Pro Fastpitch (NPF) organizations, the Rockford Thunder and the USSSA Pride, based in Florida. The list of accolades, awards, and records could go on but at some point, it almost seems overkill. On her thirtieth birthday this last April 16, the legendary leftie announced her retirement from pro softball at the end of this 2013 summer season with the Pride. She’ll play on Texas’ soil one last time, in Corpus Christi, against the Akron Racers on June 13–15. Those games will mark the end of an era: NPF Commissioner Cheri Kempf was quoted on the NPF website as saying, “Cat has had a profound impact on our sport and has elevated the prominence of our league. Professional softball won’t be the same without her.” When you’re in the best shape of your life and still having an impressive impact on your sport, how do you know that it’s time to retire? “I always knew I didn’t want to be a ‘lifer’,” explained Osterman. “Playing at this level can be overwhelming, with people demanding a certain level of my time as well as the game being demanding of me physically. It wears on you.” She talked about how tired she was after the 2004 Olympics; the day after her last game, while the other National Team athletes were sightseeing and having a break in Greece, Osterman was on a plane to the States and expected to pitch at UT’s “Welcome Back, Cat” (“It was the first fall game; there was a super cool poster; the fans were great and it was wonderful.”). Bone tired, Osterman told Coach Connie Clark she needed some time off; the two weeks her coach gave her stretched into a month. At one point in the past, she sat down to carefully analyze her career trajectory—you’ll learn quickly that Cat Osterman is thoughtful, deliberate, and nothing if not focused— and had targeted 2012 as a possible retirement date. Injuries in 2010 (thoracic outlet syndrome) and 2011 (strained bicep) actually

Osterman “decided in 4th grade” to go to UT. Lucky UT.

Catcher Megan Willis has played a big role in Osterman’s success at UT and with pro teams Rockford Thunder, Toyota Shokki, and USSSA Pride. Willis resides in Austin when she’s not playing with the Pride.

photos by Patrick Meredith

7 career NCAA Division I perfect games 2,265 career NCAA Division I strikeouts

Parents Gary and Laura Osterman encouraged their daughter: “From my dad, I learned what it means to give 100 percent…from my mom, I learned what unconditional love is, and determination….” Hall of Fame acceptance speech J UNE 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m


“I’m in the best shape I’ve been in since 2008.”

kept her in the game longer. “I wanted to be completely well in my last season, going out healthy and in good shape,” said the woman who readily admits to being “a perfectionist.” Like many athletes, Osterman had noticed that as she got older, her body was becoming a bit slower to recover. After the grueling pace of working out with the National Team and getting ready for the Olympics, Osterman ruefully joked that she “fell off the workout wagon.” As a pro, there’s no strength and lifting coach with the team, and each athlete puts together her own additional workouts because, as Osterman explained, “at that level, you know what you need.” She’d run 2–3 miles fairly regularly and lift some—but not much—which, for the 6’2” leggy brunette, is falling off the wagon. Osterman was in this period when she noticed the workouts that UT strength trainer Lance Sewell was putting his baseball players through in the gym (former athletes are welcome at the school’s workout facilities). “Lance was hired at the end of my UT career and he just started working with the softball girls last year, so I hadn’t worked with him,” she explained. “Their workouts looked so good and I asked around about him,” she continued. Through a mutual friend, Osterman reached out to Sewell via Twitter, asking if she could train with him. He agreed and they began a rigorous program: “We started out in December with almost intro stuff, focusing a lot on balance and getting in the gym for strength training four times a week. I run on my own—I try to make it four times a week, but it’s often three—and I’m pitching two to three days a week.” Osterman gets “something” in, and that includes a lot of stretching and yoga along with Sewell’s gym sessions, at least five to six days a week (do the math, and 52

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clearly many of those days involve more than one workout). The physical focus has certainly paid off and she’s justifiably proud of the results; the 30-year-old recently had her body fat tested at the Fitness Institute of Texas (FIT) and found it to be lower than in her junior and senior years in college. “I’m in the best shape I’ve been in since 2008,” Osterman averred. “I’m probably in the best shape of my life.” Osterman certainly looks it. She’s lean and moves with a fluid grace that makes you forget she’s tall. She came into her famous height surprisingly late—between junior high and college, Osterman went from 5’6” to 6’2”, a trajectory that mirrored her dad’s growth, who entered college at 5’11” and graduated at 6’5” (that height is a benefit in basketball, which is the family’s sport of choice; her dad, a former player, is a coach, as are an uncle who just retired in San Antonio and an aunt). Growing up, Osterman also played basketball (as well as several other sports), until she decided to focus on softball. Though she fell in love with pitching at age 11 when she had her first lesson, it wasn’t until later that she chose to focus on it, and Osterman credits that mixed athletic background with keeping her healthy throughout her career. She’s a commanding presence, even in workout clothes, with her poise and million-mile legs but laughs when asked if she ever considered

modeling. “I’m not super girlie,” Osterman said (though her stylish sunglasses and the eye liner and mascara in her workout bag might suggest differently). “My friends have told me, ‘You should strut it more than you do.’” She shrugged and followed with, “I have an athletic body, not a modeling body. I like how I look most of the time.” That healthy attitude led Osterman to participate in ESPN’s famous 2009 “Body Issue,” which had a large section—many forget that the regular magazine sports news coverage appeared within as well—devoted to images of a variety of athletes’ bodies. The idea (in addition to boosting subscription rates and challenging Sport’s Illustrated’s “Swimsuit Issue”) was to celebrate those who are athletically fit, whose bodies often look different from those of the models seen in ads and fitness magazines. Osterman appeared in a group, nude save for a strategically placed softball glove and cleats (“We thought it was weird; why am I the only one in shoes? Is it because I’m a pitcher?”) in the “Bodies We Want” pictorial. Prior to participating, Osterman talked to her parents about the shoot: “I explained what ESPN was going for and neither were in disagreement with my decision but it took [my parents] a little time to come around.” She also thought about her fans—“that kind of thing can go either way”—and even had a moment of doubt during the actual shoot. “It was a surprisingly emotional experience,” Osterman remembered. “I had a robe on every second I could, and I found myself second guessing…was this the right thing to do?” There’s been no second-guessing when it comes to coaching, however. Osterman has always felt that teaching her sport was in her future. She spoke of the example set by her family, many of whom, as mentioned earlier, are coaches (one of her two younger

brothers is currently working toward becoming a swim coach) and teachers (her mother and grandfather). “I always knew growing up that I wanted to coach,” Osterman said. “I would love to be remembered as a great coach at the end of my career.” She spoke with pride about the team at St. Edwards University, where she has been an assistant coach under her longtime friend Lindsay Gardner, another standout UT softball player, USA National Team member, and former pro with the Rockford Thunder. Gardner retired as a player in 2007 and, after several years in a variety of positions—the co-founder and head coach of Platinum Softball in Austin, as well as a private hitting and fielding instructor and an assistant coach at St. Ed’s—became the Hilltopper’s head coach in 2011. The Division II team has shown dramatic improvement under Gardner’s tutelage, and this success promises to continue with the dynamic duo of friends. “Lindsay’s always been like a big sister to me,” Osterman said fondly. “Because we were friends, I didn’t want to push the coaching thing—not everybody wants to work with a friend—and so I was pleased when a mutual friend told me that Lindsay was open to having me as an assistant.” She explained that the two make a great pair, with “polar opposite personalities” whose strengths “balance out” the coaching experience. “It’s been really easy to get into this role,” Osterman continued. She’s glad that she’s still able to demonstrate what she’s instructing—“I want to be able to give my players all the tools and then watch them be successful”—and sophomore pitcher Sarah Debrow must be reaping some benefits, since she was recently named Heartland Conference Pitcher of the Week for the third consecutive week and the fourth time this season. Osterman feels

RBI Austin




eviving Baseball in Inner Cities (RBI) is a nonprofit that uses mentor relationships through baseball and softball to “engage youth athletically, academically, and spiritually” in order to lead them to “transform” their communities. The national group was started in 1989 by John Young, a Major League Baseball player and scout, and has grown to 300 programs in 200 cities worldwide. Each year, some 200,000 boys and girls (ages 4–10 in the Junior RBI and boys, ages 13–18, in RBI) come together to grow through baseball and softball; the group has reached one million inner city kids since it began. Director Matt Price and University of Connecticut alum Andy Harris got the

Playing baseball and softball as a means of mentoring ball rolling to bring RBI to Austin in 2009. The two men had volunteered to help the baseball coaches at AISD’s Reagan High School; they connected with the nonprofit For the City Network in 2010 and, through a team effort and the help of Houston Astros head groundskeeper, Dan Bergstrom, renovated the Reagan High fields and provided a community plan for their continued upkeep. This gave a much-needed facility for the baseball and softball players in East Austin and provided a home field where RBI Austin could host practices, clinics, and league play. “We’ve been really blessed,” said Price, “to see a simple and fun game like baseball make an impact on Austin’s inner city youth, primarily boys, and we’re very excited to see where softball can go

to change lives and the community for Austin’s girls.” In August of 2012, one of the RBI Austin board members reached out to Cat Osterman to invite her to serve on the board and provide her guidance and support to the group. Osterman agreed and, in the process, decided to become more involved with the nonprofit’s goal of launching the girls’ softball program. According to Price, she “loved connecting girls with mentors and had been looking for a way to have a broader impact on softball and to give back to the Austin community.” Osterman began to participate in ways beyond simply sitting on the board—she took part. One of the many activities that RBI Austin puts on for its kids is an Continued on page 54

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she’s learning from this partnership with Gardner, just as she’s learned from all the coaches she’s worked with in the past. “All of the coaches I’ve had have played a part in my development,” Osterman responded when asked which of her former coaches has been most influential. “Coach Clark—though, at the time, I was stubborn and questioning. But I believe I wouldn’t have been a good athlete if I weren’t. Coach Clark knew how to push me, to not let me settle for less than the best I could be.” She learned as an assistant coach at DePaul University under National Fastpitch Coaches Association (NFCA) Hall of Famer Eugene Lenti, the all-time winningest coach at the university, who hit his 1,000th win mark in ’09; Osterman worked as an assistant coach for three years in Lenti’s program, which is known for exceptional pitching. “I learned a lot, but I didn’t like those Chicago winters,” said the Texas native. More than anyone, Osterman has learned from her dad. “My dad has always been my rock,” she said. “I could always look up to find him in the crowd [at Texas] and he’s given me a fist pump before and after every game.” Gary and Laura Osterman have been solid supporters from the early years, when there was a home plate painted on the family’s driveway and floodlights on the side of the house so their daughter could practice at night (“the neighbors used to laugh and call it ‘the airstrip’”). She said her parents “pushed but never forced” her to practice and, once she hit college, they “cut me loose,” meaning that there

was no micro-coaching, no yelling instructions from the stands, no debating her choices—just support and respect. Osterman credits her drive and focus to this parenting style: “Practicing was 100 percent when I wanted to go out. I didn’t have to practice all the time—unless I wanted to—but I had to have purpose if I was practicing with my dad. When I did, I knew I was there to learn lessons and to spend my dad’s time wisely.” As a result, she developed that love of trying to make the ball do what she wanted that led her to perfect her pitches. When asked about what will follow once she takes the mound for the last time in August this year, Osterman said, “I don’t know yet what I’m going to do to fuel those competitive juices.” She’s realized how much she likes to work out, so she sees different athletic adventures in her future—perhaps a triathlon or half marathon. Though she has enjoyed providing commentary for ESPN and the Longhorn Network, it’s not the same as playing, and “I battle with how much I want the game to rule my life.” She’s certain that she’ll stay here in Austin, and she’s in the process of applying to the graduate program at St. Ed’s to work on her Master’s degree. Osterman will continue to have fun: For the last four years, she’s gone on a snowboarding trip with friends, and she’s trying to talk her family into taking a vacation together. She’ll keep taking her beloved dogs on outings, such as to Bastrop State Park where they cover the trail hiking together. As she continues

“My dad has always been my rock.”

annual banquet, and one of the 2013 distinguished speakers was Cat Osterman. She talked about how fun it was to be present and how much she enjoyed interacting with the kids. “It’s another way to give back to the community who really needs it,” she explained, mentioning that summer league fees through RBI Austin were very inexpensive (as low as $10) for families who qualified. Price said that Osterman has helped with the monthly Jr. RBI clinics as much as her pro schedule will allow; she’s also brought some of her St. Ed’s players along to provide inspiration. Osterman explained that she “really enjoy[s] working with the young ones, the 6-, 7-, 8-year-olds; they’re so fun and so innocent and open


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regarding everything about the sport and willing to try just about anything.” And although Osterman said RBI is Price’s baby, not hers, she went on to say that the program felt like her “adopted baby,” since she’s come to feel very connected and excited about the nonprofit. “I want to see softball grow,” she said. To that end, she recently visited Oak Springs Elementary to talk to the students about the program. At the end, she asked if anyone had questions; one little boy raised his hand but, when called on, “he just sort of melted. Afterwards, I had my medals with me and he came up to hold them and get a picture taken.” Osterman quickly scrolled through the pictures on her phone and then held it out, asking, “Isn’t he adorable?” as she smiled.

Price says that having Osterman on board with RBI is “an incredible blessing.” He talked about the impact made on children (and their parents) when an Olympic athlete shows up with her medals and in the USA uniform and the inspiration provided by Osterman’s enthusiasm and passion. Price is excited to see what Osterman’s free time after retirement will be like and how extensively she’ll be able to participate in RBI Austin as the program expands over the next five years to include girls from ages 4 through high school. “Cat has definitely been a voice for softball in Austin, Texas, the nation, and the world,” he said. “What better face for the sport and for RBI Austin than Cat Osterman?” afm

to coach at St. Ed’s, she hopes that there will be more time to give clinics and make appearances; she’s talking about doing another pitching DVD, and she’s excited about giving back to the community and furthering her sport through involvement with the nonprofit RBI Austin. Whatever Cat Osterman decides to do in the future, she’s made her mark on softball—all by the age of 30—and so, perhaps, it’s time for a new moniker—“Catherine the Great.” Osterman would probably laugh at the suggestion, though her fans might beg to differ. afm

Cat's favorite pitch: the curveball The Grip Osterman’s large hands help her grip the softball with her fingers. It’s been said her pitches “dance”; the curveball is her goto throw. Though she commands six different pitches, Osterman chooses accuracy over muscle and rarely throws a fastball.








To read Cat's commentary on her legendary curveball, visit

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The Austin Stay-atHome-Dads Playgroup Finding strength in numbers by Courtenay Verret



here is no shortage of daytime playgroups in Austin, but many stay-at-home dads face a dilemma: Being the only man on the playground can be uncomfortable. Stay-at-home dad Rod Haden experienced this for himself after his son’s birth in 2007. “I was a little nervous of being the ‘weirdo’ on the playground all by myself, my kid and me,” he chuckled. Fortunately for Haden, and for many other dads, he connected with the Austin Stay-at-

Home-Dads Playgroup ( com/group/Austin-SAHDs). Founded in 2003, the group provides regular meetups at parks and playgrounds around the Austin area, giving dads the chance to get outside with their kids, socialize, and be active. According to Saturnino (“J.R.”) Almanza, the group’s current organizer, “At the time, there were a lot of dads who wanted to get out, and maybe some of them felt uncomfortable on their own…the idea was, ‘Hey, let’s all band together; there’s

F athers o f F itness ph o t o g r a ph y

strength in numbers.’ That was the impetus for getting started.” Throughout the years, as kids have gotten older and membership has churned, the group has continued to thrive. Meet-ups occur at some of the “choice” parks in Austin, and, whether that day’s activity is a hike, pick-up basketball game, or a simple round of tag, there is an emphasis on being active. “We like places where kids can be active and [we can] run around and play with them,” explained Almanza. “We try to keep our locations to outdoors. We try to be active dads and not let our kids play by themselves.”

b y

B r y a n

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The group’s focus on actively engaging with their children easily facilitates social bonds among its adult members. Once a month, the group holds a “Dad’s Night Out” at a local restaurant or bar where members can interact without their kids. “I’ve always been a shy, introverted person, and I have a kid who’s extremely outgoing,” admitted Haden. “[This group] has opened me up more to getting to know people. I’m more likely to introduce myself to strangers than I was before.” The group is managed through an email listserve and, although there are

leaders who facilitate events, any dad can suggest an activity at any time. The group even has a few female members, although Almanza admitted that there is still something special about the all-male dynamic. Regardless, anyone is welcome to join. “For any stay-at-home parent—or any parent, really—it can be overwhelming,” he said. “To know you’re not alone can be a powerful thing. This group really understands that.” AFM Additional stories can be found on page 60


Having a Day with Daddy A rained-out picnic sparks a nonprofit


by Leah Fisher Nyfeler

rvin Poole is a divorced dad of two daughters (ages 6 and 8) who enjoys scheduling activities for the time they share. One weekend, he’d planned a picnic but the day turned rainy; Poole wanted to find an activity but, at his suggestion, the girls exclaimed, “Not Chucky Cheese again!” At a loss, Poole thought to Google “things to do with Dad” in Austin. What he found shocked him: “Nothing focused on fathers. And that’s when the light bulb went off.” Poole, who’s been working in the technology space for 25 years, thought a smartphone app would be a wonderful resource for dads. However, in the process of researching this idea, he came to realize that there was a bigger problem—fatherless homes. “There are 24 million fatherless homes here in the U.S.,” he explained. “I knew that I wanted to supply a resource for those families, something that provided everything a dad would want to help him connect with his family and be a better parent.” The nonprofit, Day with Daddy, was born. Day with Daddy is still in its infancy, and Poole has spent much of his time securing the group’s 501C status. There was a launch party in March as part of the SXSW Interactive conference, and Poole has been busy building Day with Daddy’s Facebook page and website ( It’s been a learning process as well. “Over the last year, I’ve had some insight into some pretty horrific family scenarios,” he said pensively, and this has sharpened his resolve to be the “go to” place for dads who are “co-parenting.” He has a clear

vision of where the group is going and where his priorities lie. “First, I’d like to host an event, a meet-up for dads, every quarter,” said Poole. There have been past events, and a Father’s Day event is in the works for Austin, San Antonio, Houston, and Dallas (check the Facebook page for details). The next phase of development involves “an online program for fathers that teaches communication” in four- to six-week sessions involving one-day-a-week tutorials that are content driven yet still interactive. “The goal is to show that there’s a better way of connecting as co-parents,” he said. The third leg of Day with Daddy is the original idea that started Poole down this path—the app. He sees it as several things, but one of the most interesting aspects is that it will provide a virtual place where separated fathers and mothers can maintain communication, such as syncing calendars and sharing important documents, without personal interaction. While Poole works on these programs, he’s also speaking about the problem of fatherless families (he’s given several radio talks on Atlanta’s Tenacity Radio, most recently on May 7 as part of the “Love Jones Experience”) and creating material to help dads with being better parents; check out his “Top 10 Kid Friendly Recipes for Dads” at Day with Daddy recently nominated three dads to Jet’s “Fantastic Father” contest (results were announced on May 20 in the “Men’s Issue,” And, as always, Poole continues to enjoy time with his daughters and celebrate being a dad. afm

One Father’s Quest for Fitness Finding health through family


by Courtenay Verret

hen Brad C.’s* first child was born eight years ago, you might say he approached fatherhood as an athlete would a race: He began to get into shape. Brad had always been active in his youth, but years of working in a stressful job took their toll. Spending long days in front of a computer screen, working overtime on weekends, and eating catered—and often unhealthy—lunches


caused Brad to gain 45 extra pounds, making him the heaviest he had ever been. Concerned that his health and poor fitness would interfere with his ability to keep up with his daughter, Brad knew it was time for a change. “I was going to be a stay-at-home parent,” he explained. “I had not felt very good, and the stress started to wear off after we had our daughter, but I knew I needed to get back in shape.”

Brad started his journey back to fitness by returning to a sport he had loved during his adolescence: martial arts. “I was going to class two nights a week and eating a little better and trying to sleep when I could,” he said. “It was good to go back and do something I had enjoyed in the past. I would go to the class and have time for myself.” Between his newfound exercise regimen and changes to his diet, Brad’s weight began to come off. Before he knew it, he was 40 pounds lighter and had much more energy—enough to keep up with the physical demands of fatherhood. “I was getting into shape for myself,” he asserted, “but because of the amount of energy that a baby required, [fatherhood] was something I needed to be in shape for. They don’t get any less energetic, right?” Over the years, and even with the addition of a second child, a son, Brad has not only managed to maintain his weight loss but has also instilled healthy habits in his kids, with the help of his wife Jennifer. Living fit is a family affair, and Brad is quick to admit that having children has whipped him into the best shape of his life. Having active children has even forced him to expand his exercise repertoire to include other sports, like running.

“These past two years, my daughter has been really interested in running,” he laughed. “She’s just a really good runner. I can’t let my daughter run faster than me, so I started running a bit. My kids are all old enough that we can all run together.” With his daughter’s school only half a mile from their home, Brad and Jennifer typically alternate walking/running with her for drop-off and pick-up. They also run around their neighborhood as a family, participate in “fun runs,” and have helped to implement the Marathon Kids program (through which participants run or walk 26.2 miles over the course of six months) at her school. Brad believes that exercise should be fun, which is why he views playtime as the perfect opportunity to be active with the whole family. “[Sometimes] that ends up with sword fighting, which is a good solid hour of cardio if they’re feeling rambunc-

tious; sometimes we’ll go to the park and they want us to play tag,” he explained. Like his kids, Brad said, “I want the chance to run around and play.” In addition to playtime with his family, Brad is a long-time member of the Austin Stay-at-Home-Dads Playgroup, which holds regular meet-ups at area parks and trails for fathers and their kids. The group gives both Brad and his children the opportunity to get out of the house during the day, stay active, and socialize with others. He even takes advantage of one of the group’s meet-up locations (the Central Market playground) to teach his kids about food: “We walk through the store and get samples and go grocery shopping. There’s always some new food choice to try, and we say, ‘Try it; if you don’t like it, that’s fine. You can try it again another time.’” Brad believes it’s essential to get kids involved with meal times. “The kids eat what we eat most of the time; once or twice a week they get to pick dinner or cook with us,” he explained. Although their children are relatively accepting of new and healthy foods (green smoothies are on regular rotation), they occasionally get picky. “Even if you’re disciplined, even if you’re an adult, you get tired of the same things,” Brad admitted. “We just try to be encouraging and not force. People don’t like that… Mealtimes are not always perfect, but you can see them make the choice, the better choice.” Fatherhood can be intimidating, and making the time to exercise and plan healthy meals can be overwhelming for any parent. For Brad, however, being a living example of healthy habits is essential to being the kind of parent he wants to be. He asserts that families can take simple steps to incorporate such habits into their routines (for example: making playtime an opportunity for physical activity and talking to kids about where their food comes from). “The excuses not to do it are hard to defend,” he said. “Everyone’s schedules are different. I’m very lucky we have the flexibility but, even if we weren’t getting outside all the time, it’s not any more time to get [the kids] involved in food choices.” The payoff of such a lifestyle change, according to Brad, is in not only becoming more fit but also in being able to enjoy more quality time with your family: “It’s nice to know that it’s going to benefit my children. If I wasn’t in shape, or if my kids went hiking and I couldn’t do that, I would be pretty sad about it.” afm


photo by Brian Fitzsimmons

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Look What to Wear

Meet the Models

An introduction to the people—and location—of this month’s LOOK


ennis players in Austin can rejoice that rain and heat can be of thing of the past, thanks to the new Edgar O. and Melanie A. Weller Tennis Center (2210 University Club Drive). The new University of Texas facility allows tennis players (and aficionados, as there is seating for some 600 spectators) access to six new indoor courts—the first in Austin—in addition to four outdoor courts overlooking the beautiful hills of Steiner Ranch and the rolling fairways of the UT Golf Club. The tennis center opened on March 2 under the direction of Steve Bryan, a two-time All-American at UT, NCAA champion, and Associate of Tennis Professionals (ATP) Tour player for nearly a decade. Bryan returned to Austin for this “great and exciting opportunity” and has been “blown away” by the

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enthusiasm of the tennis athletes in the area, particularly the Ladies’ League and active Junior program members. Membership at the club, which is limited to 250, is close to capacity. The models for this photo shoot are active members of the tennis club. Rick Ebbert has played tennis his “whole life,” though he said he took “about 25 years off” before coming back. He takes lessons from Bryan and participates in the morning men’s group, which is a combination of tennis lesson and fitness workout. “This facility is incredible,” Ebbert said. “I’ve never played indoors until now and it’s been great being able to work around the rainy spring weather we’ve had this season.” Janna Stokes, who’s been playing tennis for about six years, says it’s been “amazing to have access to indoor courts” and, as a mother, she’s “especially happy” with the reduced drive time now that her 12-year-old son can take advantage of the youth tennis practice in the neighborhood. AFM

photography by Brian Fitz simmons

Calling the Shots in Tennis Combining fashion and function on the courts

By Ashley Hargrove


ennis fashion has dramatically evolved since the early 20th century, when men sported trousers and cotton cable-knit sweaters and the ladies showcased lace-up corsets, skirts or dresses, slippers, and, occasionally, even a fur. Players today have the luxury of a large variety of technologically advanced clothing to choose from that helps manage weather conditions and increase comfort. When deciding what to wear while playing tennis, practical and comfortable considerations should trump fashion—but that doesn’t mean players must look frumpy. With the summer Austin weather in mind, I’ve compiled a list of wardrobe tips for men and women for those too-hot-to-handle days:

blisters – and no one wants that! Sweatbands, worn on the wrist or forehead, can be used to keep perspiration from the eyes when serving or preparing to receive serve, though players may choose to wear hats or visors instead. afm

Now that you are fully dressed to go out and kick some butt, why don’t you watch one of your favorite annual matches to get some tips from the pros? Here are some tennis events coming up on the calendar: Professional Tennis Tournaments: • French Open (May 26 – June 9), • Wimbledon, the oldest tennis tournament in the world (June 24 – July 7),

Women’s Clothing When I, an amateur, think about playing tennis, I always focus on keeping cool. I know this is a concern for most tennis players out there, whether they are men or women. Most women choose to wear shorts or a tennis skirt while playing, since these give the ability to move while providing breathable comfort. In other garments as well, the main wardrobe factors are comfort, practicality, and freedom of movement. Sports bras and racer-back tanks are other essentials for women, as they combine athletic support with comfort. • US Open (August 26 – September 9), • Australian Open (January 14 – 27),

Can an iPhone make you a better tennis player? Check out some of these portable training apps that could improve your game: • Tennis Trakker — Free to $12.99 • MyTennisTracker — $2.99 • Sports Tap — Free • Tennis Games — $0.99 - $3.99

Men’s Clothing The primary concerns for men are, similarly,

• The Tennis App — Free

moving freely and keeping cool. Avoid 100 percent cotton shirts; they retain sweat and stick to the body, which causes much discomfort. Most tennis shirts these days are made from synthetic fabrics that offer the comfort of cotton without the worry of sweat and clinging fabric. Dri-Fit and ClimaLite are two of the most popular brands that enhance movement and have a lighter feel without soaking up sweat. Most sporting good stores or tennis clubs carry a large selection of clothes made from these materials or brands that are very similar. Unlike pants worn ‘way back when, today’s shorts have a more practical element to them—remember to select a pair that has pockets for storing spare balls while serving.

• iExercise — $2.99

Footwear and Sweat Prevention Another important part of your tennis wardrobe is footwear. Besides choosing the perfect racket, this is by far the most important decision you will make in your equipment. When considering a tennis shoe, look for durability, comfort, support, and ventilation. Players are constantly running, stopping, sliding, diving, and dragging. Think about whether you need a shoe with more ankle support or one that can accommodate a brace (if you use one). There are brands that manufacture shoes designed specifically for tennis, but common running or athletic shoes can definitely get the job done. Socks with extra cushion can be very helpful. Socks can become very sweaty, and lack of cushioning can increase the likelihood of

Did You Know? The Whaling/Synder Indoor Courts are named after Graham Whaling and Coach Dave Synder. Whaling, who lives in Houston, played tennis at UT from 1972–1976, where he compiled a 44–25 singles record and served as team captain during his senior year. Coach Synder is the second-winningest men’s tennis coach in NCAA Division I history, with 697 collegiate victories and 28 victorious years as Head Coach at Texas. During that time, he coached two NCAA singles champions, one of whom is the club’s Director of Tennis, Steve Bryan (shown).

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Look Fit Finds







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photo by Brian Fitz simmons

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Outdoor Games What better way to spend a summer day than getting outside, having fun, and being a kid again?

1. Wham-O Limbo Game, $20 How low can you go? The Wham-O Limbo game offers classic fun for all ages, shapes, and sizes while activating your core, leg, and back muscles. Throw in some music and libations and who knew working out could be so easy? 2. Rainbow Stunt Streamer, $8 Allow the kids to choreograph the perfect outdoor dance routine with the loops and spirals from the Rainbow Stunt Streamer. Simply pull the cord to adjust the pattern the streamer makes and let imagination take over. 3. Balinese Boat Kite $13-20 Every year in July, the island of Bali hosts an international festival with huge kites that require teams of as many as ten people to fly. This Balinese Boat Kite will put any age group into a state of peace as it soars majestically through the clear blue Austin skies—and requires only one person to man the string. (Note: Some assembly is required, and two sizes are available.) 4. Yogasana Eco-Mat (Water, shown), $95 Commune with nature when you take your yoga outside in the sunshine—or just use this great, all-cotton mat as a seat for your outdoor events. These mats, hand-loomed in India,

have a 15-year guarantee and are made from natural fibers in a sustainable manner. They’re also full of good karma— proceeds from sales go back to the help educate and support the children of the workers who create these beautiful mats. 5. Razor RipStick Caster Board, $64 The RipStick Caster Board is a new ride; the unique design allows you to accelerate without pushing. You’ll get snowboard-like carving ability while the concave deck provides increased foot control, a benefit from traditional skateboards. The polyurethane wheels and ABEC 5 bearings are sure to provide a smooth ride as you twist your way through the streets of Austin. 6. AquaJogger Buoyancy Belt, $30 Add to your summer fun by trying out another workout option with the AquaJogger. The buoyancy belt allows you to be upright in the water while moving. Take it out to deep water for a cool “run” workout in the middle of the afternoon. Use it in the pool for a no-impact activity with resistance. When you visit the AquaJogger website, you’ll find resources with workouts for weight loss, sports training, and therapy.

7. Hula Hoop Twilight Blast, $10 Hoop yourself slim with this light-up Hula Hoop! Blast belly fat and sculpt your hips all while having fun—this family-friendly activity actually burns up to 250 calories in a 30-minute session. Keep your rhythm; when you rotate correctly, the sides of this special Hula Hoop will light up. 8. Wham-O Ultimate Frisbee Disc $10 Build your own team of seven for some high-flying fun with the Wham-O Ultimate Frisbee Disc. Weighing in at 175 grams, the light-weight disc slices swiftly through the air, making it more difficult for other players to snatch. Check out to find pick-up games, players, and information in the Austin area.

AFM would like to thank our local merchants, Sports Authority and World Market, for providing these items. J UNE 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 6 5


RESULTS IN 10 CLASSES OR LESS. THREE LOCATIONS Ar b o retu m L a ke w ay We s t lak e FIND OUT MORE AT p u re b a r re . c o m 512.574.8644

ance meets strengt Where eleg h

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Look How-To Cornhole: Rules of the Game Determine your imaginary foul lines according to the space in your backyard (official Cornhole Rules call for 30 feet). The pitcher’s box should be set up behind this line, with the cornhole platform at the other end. Play is broken up into innings; in each inning, a player (or team) attempts to toss four corn bags into the hole of the platform. A corn bag in the hole earns three

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points, whereas a corn bag that lands anywhere on the platform is worth one. If it lands on the ground (or anywhere outside of the cornhole or platform), the corn bag is “out of the count” and worth zero points. The first player or team to reach 21 points wins the game! For official Cornhole rules, visit

photography by Brian Fitz simmons

Backyard Games Liven up your summer barbecue with Cornhole and Ladder Golf

Ladder Golf: How to Play The object of this game is to wrap your bola (two golf balls attached by a nylon rope) around the rungs of the ladder. The top rung is worth three points; the middle, two points; and the bottom is worth one. Players are encouraged to knock each other’s bolas off of the rungs, and the first player to reach 21 points wins. For official Ladder Golf rules, visit

Celebrity sighting! That's Sam, one of AFM's 2010 Fittest Dogs

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Feel Medical Tent

Charlie Harlan, C.S.T., adjusting the robotic arms while Dr. Kavoussi is in the console with fine control of the robot arms and instruments, at St. David's South Austin Medical Center. Photography by George Craig.

Reversing the Vasectomy

Working as a team

Surgeons—and robots—help men become fathers By Parviz K. Kavoussi, M.D.


he vas deferens: one of the vast differences between men and women. It is basically a small, hollow tube with the consistency of a wet noodle that allows the transit of sperm cells from the testicle on their way to the outside world to try to win the race and be the luckiest, or fittest, to reach and fertilize an egg. Why does it get so much attention in reproductive medicine? The vas deferens is the key to male contraception and, in some cases, can be the obstacle to having more children. Whereas women have a number of choices for contraception (the

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female condom, sponge, diaphragm, oral contraceptive pill, patch, depot injection, vaginal ring, intrauterine device, and tubal ligation), men essentially have two options—the condom and vasectomy. A great deal of research has been dedicated to developing other forms of male contraception, but it’s just not that easy. Considering that the average fertile man has around 60 million sperm per milliliter of semen and an average ejaculation contains around two milliliters of semen, we’re talking in the range of 120 million sperm that must be stopped from fertilizing an egg. There have been efforts

St. David's South Austin Medical Center robotic surgery team, from left to right: Thomas Butz, R.N., surgical robotic coordinator; Tara Buck, R.N., B.S.N, C.N.O.R., surgical services nurse educator; Parviz K. Kavoussi, M.D., reproductive urologist at Austin Fertility & Reproductive Medicine; Charlie Harlan, C.S.T., robotic surgery technician; Lisa Offord, director of surgical services. Photography by Drew Wolber.

such as binding antibodies to the sperm cells to keep them from swimming well or penetrating the egg, but that is an awful lot of sperm to manipulate. Though hormonal manipulations could be effective, they can result in symptoms such as mood swings, low energy, fatigue, low sex drive, hot flashes, and decreased exercise tolerance and endurance. These treatments can also lead to osteoporosis and worsening cholesterol and blood sugar parameters. With so few options for contraception, half a million men per year in the U.S. choose to undergo vasectomy, typically when they think they are done fathering children. Vasectomy is a minor surgical procedure performed to block the sperm from getting into the semen by separating the vas deferens and then tying or sealing the ends. The procedure, which takes around 15 minutes, is typically done in an office using local anesthesia. Although no form of contraception is 100 percent effective, vasectomy— when performed properly—is pretty close. Few men have a vasectomy expecting to change their minds later but the fact is that 6 percent of the 500,000 men per year who undergo the procedure decide to have it reversed. Vasectomy reversals are minimally invasive procedures that put the two surgically divided ends of the vas deferens back together. It sounds like pretty simple plumbing and, really, it is; however, the hole that is being sewn back together is about the size of the period at the end of this sentence. A surgeon typically uses 12 sutures that are barely visible to the naked eye to rejoin these ends in a watertight fashion. Unlike the original procedure, vasectomy reversals are usually performed under general anesthesia so that the patient does not move. Traditional microsurgical technique involves placing a large, operative microscope above the man’s body that magnifies the vas deferens so the surgeon can put them back together. A vasectomy reversal can, however, also be performed with the assistance of an operative robot. People have often said that someday, robots will

do surgery for us; that’s not quite the case yet, but robots are helping us. The da Vinci Surgical System, developed by Intuitive Surgical, Inc., has been Depiction of the advanced to assist two ends of the with microsurgeries vas deferens such as vasectomy being sewn back together reversal, hysterecwith the robotic tomy, and prostatecinstruments. Sketch by Parviz tomy. This cuttingKavoussi, M.D. edge technology allows the operating surgeon to sit in a console that is reminiscent of a big video arcade machine from the 1980s. The surgeon looks into a headpiece monitor with high-definition, 3-D visualization to receive images from a camera placed over the patient and then uses finger controls to precisely drive microsurgical instruments. The da Vinci Surgical System’s EndoWrist instruments allow for seven degrees of freedom, enabling minute movements that the human hand and wrist cannot make. Although traditional microsurgery’s success rates, incision, and recovery are comparable to those found with robotic techniques, the robotic platform offers some additional benefits. The ergonomically designed robotic platform and high-definition 3-D visualization make the surgeon more comfortable and reduce fatigue, which may enhance surgical performance. There is some preliminary data showing that men who undergo robot-assisted vasectomy reversals have a faster and higher rate of return of sperm to the semen than those who undergo microsurgical vasectomy reversal (this early data requires validation). Whatever technique is used, the most important factors for a successful vasectomy reversal are the amount of time lapsed since vasectomy and the surgeon’s experience, since those with a high level of specialty training in microsurgery and vasectomy reversals tend to have the best results. AFM

Six percent of the 500,000 men per year who undergo the procedure decide to have it reversed.

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Feel Medical Tent

It is possible to overstretch muscles and other soft tissues. This can render the muscle long, weak, and chronically irritated.

Hamstring Stretching How much is too much?

bY Steve Cuddy m.p.t., p.r.c.


ecently, I had a conversation with a patient who was worried that she couldn’t bend over and touch her toes. She asked if she should be concerned and how could she improve her hamstring flexibility so that she would be able to reach her toes like she could when she was younger. She was worried that having tight hamstrings was contributing to some of her neck, back, and knee

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issues, and causing her to have pain after most of her workouts. This is a question I get asked at least on a weekly basis. And it’s an important question, because going about stretching your hamstrings the wrong way can be a great source of instability through your pelvis and hips. There is, in my opinion, much misconception and misinformation about hamstring flexibility and flexibility in general. Every joint has an optimal

amount of flexibility based on functional and postural demands; we need our soft tissues to be mobile and responsive enough to allow us to move. However, we also need them to be structurally sound in order to provide stability, which goes hand in hand with having the proper amount of strength and responsiveness to keep our bones in the right place at precisely the right time. It is clearly a problem if you’re too

tight and one or more joints can’t move enough to allow you to perform the simple movements needed for activities of daily living as well as the more complex set of movements required for athletic endeavors or movement art. As a physical therapist, this is usually fairly easy for me to treat using whatever form of mobilization, exercise, or selfmobilization that I have in my toolbox. Although it may take some time to restore normal range of motion, short and stiff tissues usually respond well to treatment applied with enough force and finesse. More difficult is the situation in which tissues are too long. Yes, it is possible to overstretch muscles and other soft tissues. With overly aggressive stretching, the contractile elements of muscle fibers, along with the other connective tissues that envelop and surround the muscles, can be damaged. This can render the muscle long, weak, and chronically irritated (signaling to the chronic stretcher’s brain to “stretch more!” because that’s what one is “supposed” to do when something feels tight and irritated). If that over-stretching is addressed early in life, muscle tissue can repair itself. But the later in life that one maintains a rigorous stretching program and long, excessively stretched soft tissues, the less likely he or she will be to ever rebound to normal range of motion. Now, back to my patient’s question: Should she worry about her inability to touch her toes? The answer is “maybe," since it depends on how she bends over and whether or not there is a proper amount of movement through the hamstrings, hips, and spine combined. Besides the hamstring’s function of bending the knee and extending the hip, the hamstrings act on posture to check or slow down the forward tilting of the pelvis. If the hamstrings are too long and not strong enough, it is likely that we will see the pelvis tilting too far forward, resulting in a deep lumbar curve. Habitually being stuck in this lumbopelvic position leads to a cascade of postural alterations. A forward-tilted pelvis is associated with lengthened abdominals and tight hip flexors. This situation is one in which your abdominals are at a mechanical disadvantage for acting as the important “core” stabilizers that they should be. With loss of abdominal tone, the belly

protrudes and the front lower ribs flare, deepening the lumbar curve even more. Most people who have this deep lumbar curve develop, over time, hyperactive and short low back muscles (paraspinals, latissimus dorsi, quadratus lumborum) so that, when they bend over, their lower back cannot completely come out of a deep curve and they can’t fully round (or flex ). This perpetuates the hamstring situation. Every time they bend, they utilize their excessive hamstring length and do not appropriately round their back. This simply becomes how they move. Sitting and standing forward bends in yoga are easy to do by pivoting through the hips and not rounding the back at all; dead lifts are performed with too arched of a back; runners may over-stride and overextend their back. Whether an individual has tight hamstrings can only definitively be determined through a series of objective tests. But a quick screen can give one a pretty good idea of his or her situation. Lie on your back and see how far one leg at a time can be brought up and toward your head while keeping your knee straight. I’ve found that, on average, men can get to around 80 degrees and women can get closer to 90 degrees. However, if your pelvis is already tilted too far forward, you may get a false impression that your hamstrings are short because they’ve been placed on stretch before you even start the test. A good way to decide whether your pelvis is in the proper position is to look for a decent amount of rounding through your lower back when you reach to touch your toes. My golden rule is that you can touch your toes with normal lumbar flexion. If you can lay your palms on the floor (like many ex-dancers, gymnasts, and cheerleaders can), it is very likely you’re pivoting too much at the hips through excessively flexible hamstrings. The main point is that, when you feel your hamstrings are tight, they may actually be too long and are just irritated. In this case, if you continue stretching, you will actually be worsening the health of these tissues. You really may need to be strengthening them so that they can act as efficient pelvic stabilizers. Find a physical therapist to do a more in-depth assessment of your situation so you don’t risk making matters worse. afm

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EVENT GUIDE photo by Brian Fitzsimmons

Welcome and Thank YOU Publisher’s Letter “Fit For All” is what the annual AFM FITTEST event is all about. We believe that active, healthy lifestyles are the best medicine for what ails many of us and AFM is committed to helping you “get there.” So once again, we want to welcome and thank you so much for being a part of Austin Lou Earle, Fit Magazine’s 2013 Publisher & CEO, AFM FITTEST. Austin Fit Magazine We are very excited this year to have Trigger Point Performance as our Presenting Sponsor. We can think of no better organization to represent the ideal of safe and healthy living than this wonderful organization. Their commitment to bringing cutting edge, affordable technology to support active lifestyles is in perfect alignment with AFM’s mission, and we greatly appreciate their support. Last year’s event was a real blast for everyone and this year’s promises to be even bigger and better with a few cool surprises thrown in. We want you to enjoy yourself and experience the fun of fitness. So, whether you are a competitor or just here for the vibes, enjoy your day. The experience could begin a whole new life for you! To all of our sponsors and volunteers, we are

honored and thankful to have you as part of the team and appreciate your enormous contributions. And to our readers, advertisers, competitors, and spectators, thank you so much for supporting this event and Austin Fit Magazine. Be safe and have a great day. Keep Austin Fit, Lou

Test Designer’s Letter You made the difference in the AFM FITTEST! Being the second year of the competition, we received feedback from last year’s competitors, test sponsors, and AFM team members, all of which allowed us to make some key changes and create a better experience Diane Vives, MS, CSCS for 2013. We’ve changed guidelines and some judging criteria in order to promote clarity, improve consistency in scoring, and create a more positive experience. Also, we implemented changes in the team category that have increased the number of participants and will stimulate great energy for athletes and spectators. Austin’s fitness culture is a big part of what makes this event so unique. As the test designer, my goals for 2013 were to keep

the wide range of objective tests consistent and improve your experience. The tests still assess key areas of performance, including balance, coordination, power, speed, agility, precision, and endurance. Ten of the tests have carried over as standards so competitors can compare performances from year to year. Adding two mystery tests introduces an element of surprise and provides more scoring opportunities while still testing attributes of athletic performance and fitness. Training for all of these tests, however, does not require a lot of equipment—simply, dedication and determination from the competitor. For this reason, individuals can use the AFM FITTEST to wake up their inner athlete as well as measure personal fitness from year to year. Be sure to take advantage of the information in this guide (and on the website, regarding changes, FAQs, and helpful tips created from your feedback. The 2013 AFM FITTEST presented by Trigger Point Performance not only represents competitors from all different areas of the fitness community but also highlights many of the professional organizations that make Austin’s fitness community the finest in the country. This competition is truly for everyone, so come out and test yourself on June 15. Bring your best! Keep Austin Fit, Diane

Contents 74

Schedule Teams and Invitational


Good to Know Packet Pick-Up


Test Descriptions


Athlete and Spectator Areas


Event Layout




Awards and Records



HIT Center Austin

Galaxy Café Muscle Maker Grill

@ A u s t i n F i t

Mel's Meals Zico

# FI T T E S T

My Fit Foods lululemon athletica

FringeSport Custom Sweat

Cryo Studio AbbVie

AdvoCare (Richie Jaynes) Dr. Austin Reynelds, D.C.

V23 Athletics & MORE!

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Schedule All competitors should arrive one hour prior to their heat’s start time in order to check in (those participating in the individual and team competition may check in for both events at that time). All athletes are required to be checked in 30 minutes prior to their scheduled heat start time and should congregate under the Red Bull Prep Zone tent 15 minutes before roll is called for heat start. Athletes will move through the twelve tests in order with their division. Once all twelve tests have been completed, competitors may leave the test area. Please note that the 50-59 and 60+ age groups have been combined for scheduling purposes; awards will be given separately for 50-59 men and women and 60+ men and women.


Open Invitational: Austin Fit Magazine wishes to recognize our open invitational participants, who are all outstanding ambassadors of fitness in the Austin community. Thank you for modeling the enthusiasm and passion that goes along with leading an active, physical, and healthy lifestyle. For a complete list of the 2013 Open Invitational athletes, visit Team Competition: The Team Competition is comprised of teams of four athletes of any age (18 and above) and gender. There must be four competitors per team present on event day at checkin in order for a team to compete. Individuals may participate in both the individual competition and as a member of a team. Each member of the team will complete three of the twelve tests, which are performed in the same order as the individual competition. Because each test is conducted with the entire field in one heat, team members—as well as spectators—can follow along to cheer for their teammates. The team’s score will be a compilation of each member’s rank based on his or her raw score for that event. The winning team will be featured in Austin Fit Magazine’s August issue in the “10 Fittest” coverage and receive a custom-made FringeSport weight plate with original artwork by Kettlebell Art , as well as bragging rights, to commemorate their achievement. What happens if it’s raining? The AFM FITTEST goes on, rain or shine. Lightning, however, can cause delays and cancellations. Austin Fit Magazine 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. 74 A F M F ITTEST . c o m J UNE 1 5 , 2 0 1 3






50-59, Over 60 Male

7:00 A.M.

8:20 A.M.


50-59, Over 60 Female

7:15 A.M.

8:35 A.M.


40-49 Male

7:30 A.M.

9:45 A.M.


40-49 Female

7:55 A.M.

10:00 A.M.


30-39 Male (Group 1)

8:20 A.M.

10:15 A.M.


30-39 Male (Group 2)

8:45 A.M.

10:30 A.M.


30-39 Female

9:10 A.M.

10:45 A.M.


19-29 Male

9:35 A.M.

11:45 A.M.


19-29 Female

10:00 A.M.

12:00 P.M.


Open Invitational

10:30 A.M.

12:30 P.M.


Teams A

12:15 P.M.

2:00 P.M.


Teams B

12:35 P.M.

2:15 P.M.

Closing - Fit Village

3:00 P.M.

All heats will proceed in the same order: Standing Med Ball Toss, Standing Broad Jump, 40-Yard Dash, Agility Cone Run, Mystery Test 1, Precision Throw, Pull-Ups, Burpees, Hand Grip, Interval Run, Mystery Test 2, and One-Mile Run. Mystery Test information will be revealed onsite. The test protocols will be thoroughly explained to all competitors by the lead judge, but there will be no practice time for those events. Once your heat is finished, you are welcome to come and go as you please. Of course, you don’t want to miss the open invitational or team competitions!

Good To Know Pre-Event Packet Pick-up and preparation: Texas Army National Guard Packet Pick-up will be held from 10 a.m.-2 p.m. on Saturday, June 8, and Sunday, June 9, at Camp Mabry within the Texas Military Museum, which is located directly across from the Parade Field (where the event will be held). Please note that all packets must be picked up at this time; there is no packet pick-up on the day of the event. You must pick up your packet on June 8 or 9 in order to receive your packet, sponsors gifts, and pertinent information regarding the event. Your packet contains your bib, which is extremely important; please be sure that it comes with you to the event, as the bib contains a timing chip that has been assigned to you. Because the timing chip is part of the bib, DO NOT FOLD your bib. Check your bib for your lane and wave assignment. Competitors should plan to reuse their Texas Army National Guard bag to carry belongings with them at the AFM FITTEST. 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 (free refreshments are provided for competitors in the Core Power Recovery Zone) Spectators should also bring these items: • ID for entry to Camp Mabry • Copy of June Austin Fit Magazine with the Event Guide (or access it digitally at • Refillable water bottle • Chairs/blankets to sit on • Umbrella for shade • Sunscreen • Cash for purchases at the FIT VILLAGE Note: You are welcome to take photos at the event; however, AFM will have professional photographers capturing the competition on film. These photos will be available for purchase at The following items are NOT allowed: • 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. • Competitors may not bring m etal spikes, pull-up wrist wraps, gloves, glass, tobacco products, or any illegal substances. Before the AFM FITTEST begins: Entering Camp Mabry requires a valid ID, whether you are an athlete or spectator. Plan to stop at the guard shack at the Camp Mabry entrance and show your ID as you come onto the grounds. Parking instructions: Refer to the map in this guide for parking areas and follow signs and volunteer directions as you drive through Camp Mabry (watch for athletes on the run course!).

Check-in: There will be no packet pick-up on the day of the event. Competitors will, however, need to check in to receive their competitor tech tee at least 30 minutes before their heat start and be present at the Red Bull Prep Zone when roll is called for their heat. All competitors should congregate under the Red Bull Prep Zone at least 15 minutes before their heat is scheduled to begin. Please note: You are responsible for properly warming up and preparing for the start of the competition, so if you need extra warmup time, make sure to check in early to allow for that extra time. Each competitor’s bib will have his or her wave and lane assignments for specific events written on it. You must line up when your wave (assigned by letter) is called to the start in the correct lane (assigned by number) at the 40-Yard Dash to receive the correct score. There may be empty lanes due to competitors who are “no shows” on event day; please do not make any changes—ONLY line up in your designated lane. Also, the letter written on the bib designates the waves that will start in order at each test station. If the lead judge calls your wave to the start of a test, you must go to the start at that time. During the AFM FITTEST: Competitors will move through the tests, in order, with their assigned heats. Each heat is lead by a heat leader. As competitors approach a test, they will be given instructions regarding procedures from the test sponsors. After the tests, competitors will need to initial their written scores before proceeding on to the next test (only the 40-yard Dash and One-Mile Interval Run will not require acceptance of a score, as these are computer generated). Please stay with the heat and do not stop to visit with spectators in between tests. This is to respect the other athletes in your heat, make sure you hear the important instructions by the lead judge, and avoids causing delays. Spectators are free to move from one test to another to cheer on competitors, much like in a golf tournament. Please be sure to keep children with you at all times for their and the athletes’ safety. Written guidelines and videos of the ten announced tests are available online at The two Mystery Tests will be revealed at the AFM FITTEST; there will NOT be an opportunity to practice the two Mystery Tests so that every competitor has equal preparation. All 12 tests will be used to compile a competitor’s overall score. Visit the AFM FITTEST website ( for announcements regarding the Open Invitational participants, which consists of Austin’s noted fitness ambassadors and athletes. Share your AFM FITTEST experience via social media: Tweet and post Instagram pictures to @AustinFit and include #FITTEST and #KeepAustinFit After the AFM FITTEST is over: Check out the professional photos at and order your favorites! Results will be available online at the week following the competition. Look for the August issue of Austin Fit Magazine to see and read about the AFM "10 Fittest" and the Fittest Team winners. Watch AFM’s social media accounts (Twitter, Facebook, and Instagram) for information about the August issue release party, which will feature the AFM "10 Fittest" results and award presentations.

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Test Sponsor

TEST 1 Coach Mo’s Standing Med Ball Toss Photography By Brian Fitzsimmons

What It Measures: Upper Body Power

Scan this QR Code for the instructional video

Stand with feet parallel and planted behind designated start line. Hold a six-pound medicine ball with both hands at the center of the torso, with the medicine ball in contact with the body. Perform a chest pass for maximum distance, using both hands with a two-handed release. You may use hips, back, and knees, though rotation of the torso and shoulders is not allowed. Feet must remain planted at all times (heels may come up but you may not step forward and toes must remain in contact with the ground); if you fall forward, lose complete contact with the ground with one or both feet before or during the toss, or do not toss with both hands, you will be disqualified. Distance from the start line to where the ball initially makes contact with the ground is recorded. Best of two attempts is scored. You must initial your score for the judge before leaving the test area.

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TEST 2 Fitness Institute of Texas Standing Broad Jump

What It Measures: Lower Body Power

Start in a standing position with toes just behind the start line. Jump out as far as possible, pushing off with both feet at the same time. When you land, distance is measured from the heel closest to the start line or from the body part closest to the start line if you fall to the ground. Best of two attempts is recorded. You must initial your score for the judge before leaving the testing area.

Scan this QR Code for the instructional video

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Test Sponsor

TEST 3 Camp Gladiator 40-Yard Dash

What It Measures: Sprint speed

Test monitors will blow a whistle and call the wave (shown by a letter written on your bib) to the start, designating time to line up in your pre-assigned lane (shown by a number written on your bib. It is extremely important to only line up in your designated lane, even though there may be empty lanes due to competitors who did not show up on event day; if must be in the correct lane to receive the right score. 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 capture electronically as well as photographically and is measure 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.

Scan this QR Code for the instructional video

Test Sponsor

TEST 4 Body By Frame Agility Cone Run

What It Measures: Agility and Athleticism

Note: You will need to know and be able to perform the pattern of the agility cone run prior to the start (see to watch a video and read guidelines. You can also ask for help in the Red Bull Prep Zone prior to the start of competition). Start in static stance behind the cone on opposite side of the direction in the first cut (left of the cone if doing the right-side agility cone run; right of cone if doing left-side). Timing starts with your first movement. Run the pattern, cutting on topside of the first cone, weaving under and around the outside cone, over the top of the farthest cone, and then sprinting back to the start. You can rest for up to 60 seconds before beginning the run in the opposite direction. The test is repeated with the opposite side, and there is only one attempt per side. The final score is an average of the right- and left-side times, which is recorded in seconds and to two decimal points. If you make a mistake in running the pattern, you are allowed a second attempt—but only once. If you incorrectly run the pattern on the second attempt, you will be disqualified. You must initial both your right- and left-side agility cone run scores for the judge before you leave the testing area.

Scan this QR Code for the instructional video

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Test Sponsor


What It Measures: Revealed on Event Day

Video Not Available

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.

Test Sponsor

TEST 6 Oatmega Bar Precision Throw

What It Measures: Accuracy, Coordination, and Skill

Start behind line. You must remain behind the line at all times, though you may back up behind the line if you wish. Using whatever throwing technique you desire, throw a regulation-sized softball through the center of a designated standing and secured target placed at a distance of 25 feet. The center of the square target is 30 ½ inches from the ground, and the dimensions of the target are 13 ½ inches wide by 19 inches tall. Balls that pass through the target strike zone opening are counted as good; judges will call out “strike” for every ball thrown through the designated target strike zone. Score is best out of ten attempts. You must initial your score for the judge before you leave the testing area. Scan this QR Code for the instructional video

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Test Sponsor

TEST 7 Pure Austin Pull-Ups

What It Measures: Upper Body Strength

Start in a vertical hanging position, arms fully extended, and body in a vertical line. Palms face outward and are 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 and then return to the fully extended, vertical hanging position as seen at the start for each good repetition. 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. Score is total number of good repetitions counted. You must initial your score for the judge before leaving the testing area.

Scan this QR Code for the instructional video

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TEST 8 Crossfit Central Burpees

What It Measures: Total Body Strength and Endurance

Assume a push-up position with both hands placed on the start line. A judge will measure from hands to the bottom of your kneecap and place a cone there to mark “extended position.” Stand up to start in a static position, with feet behind the start line. At the judge’s signal, squat, place both of your hands on the start line, and kick your legs back (together) in one motion, until your feet fully pass the cone (your hands must touch the ground before you kick your feet back.) Return to a standing position by pulling your legs (together) under the body in one motion, and standing fully upright with knees, hips, and shoulders aligned vertically and with knees and hips fully extended to finish one Burpee (position of hands is optional, though to the side is recommended). There is no jumping or push-up in this sequence. A good repetition requires that your hands are on the start line and your feet during the kick cross the back cone. Judges will call out “no count” loudly enough for you to hear if a repetition does not meet the guidelines; score is total number of good repetitions achieved in one minute. You must initial your score for the judge before you leave the testing area.

Scan this QR Code for the instructional video

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Test Sponsor

TEST 9 Castle Hill Fitness Hand Grip

Scan this QR Code for the instructional video

What It Measures: Hand, Forearm, and Overall Strength

Stand and hold the dynamometer in your dominant hand, with feet planted in either a bilateral or staggered stance. You must use the same hand for both attempts and may not practice with either hand prior to test. Extend your arm straight out from your shoulder, with shoulders square to the judge. Squeeze the dynamometer with a consistent, maximal effort for no more than two seconds. No jerking or pulsing is allowed, and stepping or lunging forward will cause you to be disqualified; once your feet are planted, you can’t move them. Judges will read the results from the dynamometer, which is listed in pounds with no decimal points. Score is highest number of two attempts on the same hand. You must initial your score for the judge before you leaving the test area.

Test Sponsor

TEST 10 Dane's Body Shop Interval Run

What It Measures: Speed, Endurance, and Conditioning

Scan this QR Code for the instructional video

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 1 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 1 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 must be completed in ten seconds by crossing the finish line with some part of your body. You will progress through each interval until you fail to cross the finish line before the ten 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 for the judge before you leave the testing area.

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Test Sponsor


What It Measures: Revealed on Event day

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 to execution of the tests. These tests give an additional opportunity for scoring.

Test Sponsor

Video Not Available

TEST 12 Luke's Locker One-Mile Run

What It Measures: Long-Distance Speed and Aerobic Conditioning

Wearing your timing chip, go to the designated pre-race zone; you will be called out in run groups based on the pre-assigned groups written on your bib that were used in the 40-Yard Dash. Start in a static standing position behind start line. You must stay on 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.

Scan this QR Code for the instructional video

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Fit Village and Recovery Zone

The AFM FIT VILLAGE is a shaded retreat offering food, drinks, products, and services right in the middle of the testing areas for all to enjoy. This is your chance to seek some relief from the sun as well as sample an array of food and drinks from local businesses. There will also be wellness, fitness, and nutrition-specific products and services on hand from our AFM FIT VILLAGE sponsors, which include the following: Food/Drink Sponsors HandleBar Muscle Maker Grill ALLbar Protein Bar Oatmega Bar My Fit Foods Mel’s Meals Wahoo’s Fish Taco


Health/Fitness Sponsors Trigger Point Performance AbbVie Fit Expeditions AdvoCare (Richie Jaynes) Dr. Austin Reynolds, D.C., L.A.T. V23 Athletics Outright Training & Performance FringeSport

will be the starting point where competitors congregate and loosen prior to their start time. All competitors must be under the Red Bull tent 15 minutes prior to their heat’s start time. Roll call will be taken to ensure that all competitors are present. (This area is for athletes only.)

Custom Sweat CryoStudio of Austin ARPWave of Austin Eye Clinic of Austin RUNNUR Seton Medical Center Texas Army National Guard thinksport


is new for 2013! There will be fun fitness activities for the little ones sponsored by the YMCA of Austin. The Fit Kids Zone is located in the middle of the action, on the parade field, allowing kids to be engaged with the competition as well as enjoy safe, unique fitness challenges themselves. Please note that children must be accompanied by parents; this is an interactive play area that does not provide babysitting.

CORE POWER RECOVERY ZONE is the much-needed rest and recovery area for all competitors as they cross the finish line of the final test, the One-Mile Run. In addition to the Core Power recovery beverages on hand, lululemon athletic will be distributing finishers’ dog tags and there will be massage services, cryo-therapy sessions, and Trigger Point Performance release stations to revitalize athletes. Congratulations are in order; if you’ve made it to the Core Power Recovery Zone, you’ve just finished the AFM FITTEST! 82 A F M F ITTEST . c o m J UNE 1 5 , 2 0 1 3

AFM FITTEST Event Layout

D A 1














9 4

10 11

4 4



4 4






4 4





N 1. Med Ball Toss 2. Standing Broad Jump 3. 40-Yard Dash 4. Agility Cone Run 5. Precision Throw 6. Mystery Test #1

7. Pull-Ups 8. Burpees 9. Hand Grip 10. Interval Run 11. Mystery Test #2 12. One-Mile Run

A. Red Bull Prep Zone B. Fit Village C. YMCA Fit Kids Zone D. Competitor Check In E. Core Power Recovery Zone F. Sponsor Parking G. Restrooms

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Scoring Definitions of terms:

Field=all competitors of the same sex, regardless of age

Test= the individual exercise (ex. Standing Med Ball Toss)

Raw score=specific results per test (ex. 8:32 for the One-Mile Run)

Division=a competitor’s age and sex group (ex. 30-39 Females)

Rank=position relative to others (5 out of 25)

Ties: It is possible to have multiple tie scores on some tests. In that event, multiple, same rankings are given and the next competitor will receive the rank which reflects the next best score. Example: Three people tie for first place in the Precision Throw with a raw score of ten, and the fourth person has a raw score of eight. Each of the three who had the best score (ten) will receive a test rank of “1” (they are all in first place) and the next competitor will receive a test ranking of “4” (she is in fourth place). No Attempt: If a competitor chooses not to attempt a test, he will receive a score of “0” for raw score in that test. Rank will be last in the division. Disqualification (DQ): In the case that a competitor has a failed attempt or miss and is disqualified, she will receive a raw score of 0.01 and a rank better than any competitors who Did Not Attempt. In the case that all competitors attempted the event, DQ will be ranked last.

As each competitor completes a test, he will receive a specific score, which is a number based on actual performance reflecting measurements of distance, time, or number. (Scoring information for each test is outlined in the Test Descriptions). That is the raw score, which can be used each year to directly compare athletes’ results to show progress and improvement. The raw score is then converted into a rank per test, with the person who wins that test receiving a ranking of “1.” The first ranking is assigned according to the number of athletes in the competitor’s division; if there are 50 competitors, then rankings go from 1-50, with the lower number (1) as the better score. To determine the AFM “10 Fittest,” raw scores are ranked within the categories. Using rank, one man and one woman per division with the best score will be selected as members of the AFM “10 Fittest.” To determine the Male and Female Overall winners, the raw scores are then ranked against the entire field of same sex competitors. There will be one Male Overall winner and one Female Overall winner with the best score, and this top man and top women will be awarded the title of “AFM Fittest.” 84 A F M F ITTEST . c o m J UNE 1 5 , 2 0 1 3

Example: An athlete does not properly execute any burpees, though she goes through the motions for the entire minute. A score of 0.01 will be assigned as the raw score. There are 30 people in the division and one person was a No Attempt (scoring 0), so the athlete who attempted and received a DQ ranks 29 for that test. Attempts but Fails: If a competitor attempts the test but is unsuccessful, he will receive a raw score of “0.01” and a rank better than any competitors who Did Not Attempt. Example: An athlete tries to complete a pull-up but is unable to get his chin above the bar. He is given a raw score of 0.01, which is then used to calculate his rank in the heat. There are 50 people in the heat and all attempted; none were disqualified. Therefore, his rank is 50. Factors Affecting Scores: AFM has worked to reduce the possibility of ties in several ways. We’ve increased the number of softball throws from five in 2012 to ten in 2013. In addition, two new tests have been added (Mystery Test 1 and Mystery Test 2), which provide yet more opportunities to differentiate in athletes’ fitness levels and give more opportunities to score and rank among your age division. Judging for Burpees and Pull-Ups has been more standardized and judges will be calling out “no count” for bad repetitions so that athletes and spectators are aware of the correct tally. The computation of scores has been further honed with the addition of a CPA firm certifying results.



Awards and recognition for the 2013 AFM FITTEST will be provided for the following categories:

Hall of Fame 2012 AFM FITTEST Overall Male Winner: Greg Cook--151 total composite score

Top 10 Fittest (top male and female per age group) Team Winner (top overall team score)

2012 AFM FITTEST Overall Female Winner: Judy McElroy--48 total composite score

Most Improved (given to the returning male and female competitors whose scores have most improved since last year’s competition)

Best in Test Records

Best In Test (given to the male and female competitors with the highest score in a particular test) Athlete Recognition (You spoke, and AFM listened. AFM will be recognizing the best athletes in five-year increments, such as 55-59, 60-65, 66-70, 70-75, etc.).

Standing Med Ball Toss 2012 Judy McElroy (35)--26 feet 2012 Brandon Drenon (24)--41 feet Standing Broad Jump 2012 Faith Fleischman (30), Jaclyn Keys (28), and Judy McElroy (35)--94 inches 2012 David Braswell (29) and Brandon Drenon (24)--133 inches

Austin Fit Magazine has arranged for an amazing array of prizes; we’d like to thank our wonderful sponsors for their generosity.

40-Yard Dash 2012 Kristy Harris (37) --5.09 seconds 2012 Terrence Sims (31) -- 4.40 seconds

The Top 10 Fittest will receive • A featured profile in the August 2013 Issue of AFM; • A custom-made AFM “10 Fittest” piece of jewelry from Abercrombie Gems; • The GRID Foam Roller; • A 3-day Back Pack from the Texas Army National Guard; • The Custom RUNNUR shoulder pack; • One 12-pack of Oatmega Bars; and • A piece of clothing (choice of a top or bottom) from lululemon Athletica.

Agility Cone Run 2012 Breanna Campbell (24) -- 7.81 seconds 2012 Yancy Culp (40) -- 6.85 seconds

The Team Award will include • Featured profile in the August 2013 Issue of AFM and • A custom-made Team Trophy. Best In Test Award is made up of • A unique award provided by the test’s sponsor; • Name recognition in the August 2013 issue of AFM; and • An announcement at the 2013 Awards Party.

Precision Throw 2012 Robin Pettinger (30), Alissa Magrum (37), Desiree Fournier (32), and Judy McElroy (35) -- 4 out 5 throws 2012 David Courtright (47), Dane Krager (33), Deric Williams (42), Conrad McCue (22), and Tervor Ross (33) --5 out of 5 throws Pull-Ups 2012 Sarah Stewert (34), Jessica Estrada (29), and Jessica Tranchina (35) -- 21 2012 Bradley Swail (26) -- 36 Burpees 2012 Judy McElroy (35) -- 46 in 1 minute 2012 David Braswell (29) -- 46 in 1 minute

Most Improved competitors will receive • Name recognition in the August 2013 issue of AFM and • An announcement at the 2013 Awards Party.

Hand Grip 2012 Vanessa Fahey (27) and Judy McElroy (35) -- 135 pounds 2012 Jeremy Kampen (33), David Braswell (29), Steven Ward (42), and Trevor Ross (33) -- 200 pounds (the maximum score measured)

Those who receive Athlete Recognition will be given • Name recognition in the August 2013 issue of AFM and • An announcement at the 2013 Awards Party.

Interval Run 2012 Jackie Brumbalow (28) -- level 8 2012 Greg Cook (24) -- all 10 levels One-Mile Run 2012 Jessica Tranchina (35) -- 6:11 2012 Scott Rantall (31) -- 5:04

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Sponsors While many people pursue a healthy lifestyle as a hobby or an obsession, many businesses have adopted fitness as both a livelihood and a calling to help people live more active lives. The following businesses have joined Austin Fit Magazine in our mission to educate, motivate, and inspire people and communities to live a healthier lifestyle by sponsoring the 2013 AFM FITTEST.

Presenting Sponsor TRIGGER POINT PERFORMANCE As an Austin-based company, we at Trigger Point Performance feel it is extremely important to support our local community by participating in events with companies who share similar core values. Sponsoring the 2013 AFM FITTEST was an ideal partnership for us. Founded over ten years ago by Cassidy Phillips, our President, Trigger Point Performance is an educational platform and product distribution company focused on providing innovative self-care solutions that empower people to do things they never thought possible. Partnering with Austin Fit Magazine to support these athletes in taking care of their own bodies before, during, and after the competition exemplifies our mission and we are proud to sponsor this event. Trigger Point Performance’s mission is to provide the most practical style of products, education, and therapy to be used by anyone in need of a lifestyle change, performance enhancement or general wellness. With the AFM FITTEST focused on highlighting health and fitness for the masses, Trigger Point Performance’s core values fall right in line through our creation of premium mobility tools and educational programs. “Imagine if you never prepared for anything and you only had time to recover. It would change your life dramatically,” said Phillips. “We focus on the preparation to allow athletes the ability to take care of their own bodies, prepare for movement and maintain a healthy range of motion.” Trigger Point Performance is a lifeenhancing brand concentrating on empowering people with revolutionary methodologies and premium products that maintain, regulate, and stimulate the muscular movement of the human body. We have successfully become the leaders in personal performance care by marketing its sustainable human energy and in-home massage products to consumers in the athletic, healthcare, and personal wellness markets. For more information, visit

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Showcase Sponsors CORE POWER Core Power is the official recovery beverage of AFM FITTEST and we are sponsoring the Recovery Zone, located at the end of the One-Mile Run. Recovering properly after a workout/competition is key, and the best way to try our brand is through experience. What better way to find out than by drinking Core Power—great tasting, highquality protein, from all natural ingredients— after a competition? The AFM FITTEST promotes health and wellness within the community. We at Fair Oaks Farms Brands, maker of Core Power, believe in partnering with events that promote health and wellness for every person while providing them with high-quality natural-nutrition options. Core Power is our delicious post-workout recovery drink made from fresh, low-fat, lactose-free milk and real honey. Its optimum protein-to-carb ratio and nutrient-rich profile create the perfect last stage of every workout. From endurance sports and bodybuilding to Pilates and yoga, Core Power helps athletes recover faster, build lean muscle, and stay at the top of their game—no matter which game an athlete happens to play. For more information, visit

TEXAS ARMY NATIONAL GUARD The Texas Army National Guard is sponsoring the Packet Pick- Up this year. As physical fitness is a core competency in the Texas Army National Guard, we felt that Packet Pick- Up presents an excellent opportunity to show citizens Camp Mabry and introduced them to the Texas’ joint military forces in Austin. The Texas Army National Guard is primarily a part-time commitment made up of citizen soldiers who dedicate their lives to the preservation and defense of the nation and Texas communities. These soldiers maintain full-time civilian jobs, go to school, have families, and may choose to live anywhere in the nation they see most fit. Commitment, dedication, and loyalty are core values of the

Texas Army National Guard, and we are proud to be hosting the AFM FITTEST. For more information, visit Test Sponsors FITNESS INSTITUTE OF TEXAS The Fitness Institute of Texas (FIT) is sponsoring the Broad Jump. We weren’t particularly concerned about which test we sponsored; more than anything, we just wanted to be involved with this event. As a part of The University of Texas at Austin, one mission of FIT is to enhance the quality of lives through physical activity and nutrition. One of the ways we do that is through fitness testing. The type of testing being done in the AFM FITTEST is what we do every day. By evaluating the fitness level of individuals, we help people establish, continue, and tweak their fitness and health programs to achieve their individual goals. We want to be a fitness and health resource for the Austin community—from individuals and health/fitness professionals, to businesses, and organizations. We offer research-based programs such as GET FIT and testing such as the DEXA body composition assessment, VO2max and lactate threshold testing, and more. All of our programs and services are open to the public. For more information, visit

DANE’S BODY SHOP Dane’s Body Shop is sponsoring the interval test in 2013 because it allows us to represent the efforts necessary to be a fast, well-conditioned, and explosive athlete. We’re a mission-driven fitness studio/box gym that will rock your socks off! At Dane’s Body Shop, we are always in pursuit of ways to reach others in Austin who are searching for a better way to achieve athletic fitness goals. Our stellar Fusion classes, mixed with CrossFit, yoga, range of motion, and running, are one of our featured groups. Being a part of the AFM FITTEST allows us to help, first-hand, to deliver our passion to the city. For more information, visit




The Agility Cone Run is sponsored by Body by Frame (FRAME). This event is a great test of speed, power, agility, reaction, and quickness. It also requires body control in the changing of direction. At FRAME, we think the AFM FITTEST is a great opportunity because it allows individuals to set goals. We encourage our clients to set goals that feel “somewhat unachievable” and then go after them with a plan. This competition opens the door to all of Austin to compete to be one of “The Fittest.” Many of our clients are everyday people, and we believe that this event can show that they have the spark to compete as well as motivate Austinites to get out and be active. FRAME focuses on achieving your goals (not ours), surrounds you with a team of trainers and nutritionists, and delivers results within the framework of a carefully orchestrated, customized plan. The human body is a remarkable organic machine. Under the right conditions, it will respond rapidly to become healthy, fit, and beautiful. We see it happen every day. We'd like to see it happen to you. For more information, visit

CrossFit Central is sponsoring the Burpee test. What’s more basic (drop to the ground and jump up) and simultaneously more intense than doing a burpee? CrossFit Central’s core values are “Loyalty, Integrity, Honor, Trust, and Compete.” We strongly believe that by competing, striving together, and going “all in,” each of us has the opportunity to live up to our true potential! The AFM FITTEST encourages the community to put its fitness to the test. This will not only be a fun challenge; it will be a true measure of who is the fittest in Austin. CrossFit Central is a local family-owned business started in 2005. Our team is dedicated to pursuing excellence in all that we do, transforming lives, and building a fit community in Austin! For more information, visit

Camp Gladiator (CG) is sponsoring the Interval Run, which tests speed, endurance, and conditioning. CG is an award-winning, full-body workout that produces results in improving speed, endurance, and conditioning (among other areas), so a fast-paced, exciting event where competitors can cheer on others is the perfect event! CG’s mission is to positively impact the physical fitness and, ultimately, the lives of as many people as possible. Camp Gladiator, which seeks to revolutionize group fitness, was recently voted “Best Outdoor Boot Camp” by AFM’s readers and is a motivating and challenging fitness program for all levels. A leader of group fitness, CG supports AFM by participating in this event where people come together for fitness. For more information, visit

OATMEGA BAR Oatmega Bar is sponsoring the Precision Throw. This test is not something a typical athlete trains for, so we thought it would add an interesting and fun twist to work this event within competition. The three main core values of the Boundless Nutrition company are to have fun, be energetic, and love what you do. Key measures of our products are consistency and quality. The same values and measures can be applied to the people competing to be crowned “Austin’s Fittest”! We are local—Oatmega Bar’s owner, Trevor Ross, was born here and is also competing in the AFM FITTEST! Our products use hormone–free whey, Omega 3s, and green tea. There are no other protein products on the market that use this unique combination of ingredients. For more information, visit

PURE AUSTIN CASTLE HILL FITNESS Castle Hill Fitness is returning to sponsor the Hand Grip Test again this year, which we lovingly renamed the “Death Grip” test. The Death Grip is the most accessible test of fitness for anyone to complete, as no aerobic fitness or agility skills are needed to perform this test! You might be a fast sprinter, but do you have a “Death Grip?” (Our massage therapists are doing really well!) The AFM FITTEST “field day for grownups” exemplifies Castle Hill Fitness’ recipe for fitness success: have fun, challenge your physical and mental fitness, have fun, repeat. We are excited to share space with so many other fit businesses and personalities in one motivating event. Being a part of the AFM FITTEST allows all participants to align with a collective vision for a fitter future and inspire the city to get moving! Castle Hill Fitness is a downtown, locally owned, boutique gym creating fun fitness opportunities for over a decade. We offer a balance of all things: health and wellness, public fitness, Pilates, Zumba, and yoga classes, a wellness spa with acupuncture and skin care, a healthy grab and go café (Food for Fitness Café), and a Pinarello dealer bike shop (Castle Hill Cycles), all on the corner of 12th and Lamar. For more information, visit

Pure Austin returns as sponsor of the Pull-Up test. One of the best exercises for your upper body is the pull-up, pure and simple. This compound exercise is superior and intense, plus we’ve got the best rig in town for your pull-ups! The AFM FITTEST concept is innovative, the first of its kind in Austin, and one of the best ways to challenge, assess, and motivate. At Pure, we strive to develop and implement innovative programs that inspire and motivate, create community, and provide people with the best methods to reach their goals—and launch some new ones. We want to create the “Pure” experience that will impact and balances your life and have you looking forward to coming back again. We create possibilities; our goal is you. Also, when you decide to compete again next year, come by and we’ll get you ready. For more information, visit

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Sponsors COACH MO’S ELITE FITNESS Coach Mo’s Elite Fitness is a fast-growing fitness company based in Austin, Texas. We offer on-site corporate wellness programs, in-studio and in-home personal training sessions, and boot camps. In addition, we are now a certified off-campus physical education agency with the Austin Independent School District. At Coach Mo’s Elite Fitness, there is nothing more important than your well-being. We take great pride in helping you on your journey to better health. In fact, we believe that being fit isn't just a look—it’s a feeling. We are sponsoring the Standing Med Ball Toss; this event aligns with our company’s values because it highlights individual goals being achieved as well as team goals. "Now drop and give me 20 push-ups!" For more information, visit

LUKE’S LOCKER Luke’s Locker is sponsoring the One-Mile Run, which is a natural fit. As a running and fitness specialty store, we have strong roots in the running community and feel this event is a great way for athletes to assess their cardio fitness. We routinely use the One-Mile Run as a benchmark to measure the improvement of all of our training group participants. Luke’s Locker is committed to community outreach and supporting events that encourage health and wellness, and participating in the AFM FITTEST allows us to achieve both by giving the opportunity to connect our store with the Austin community through a fun, fitness-driven event. Luke’s Locker is a family-owned, Texasbased running and fitness store that has been in business since the 1970s. Our focus is to provide our customers with the best performing products under a roof that houses great people and wonderful service. We are dedicated to supporting the running and fitness communities we serve with outstanding events and training programs. For more information, visit

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H-E-B We’re sponsoring Mystery Test 2. For more than 100 years, H-E-B’s commitment and involvement in the community has been an important part of the way we do business. We're proud to support initiatives like the H-E-B Food Bank Assistance Program, our annual Feast of Sharing holiday dinners, and the Spirit of H-E-B trailer that provides on-site relief in areas devastated by natural disasters. It's our way of saying thank you for allowing us to be your neighbor. We call it H-E-B's Spirit of Giving. In this spirit, we have contributed five percent of pre-tax earnings to public and charitable programs since the 1930s. At H-E-B, we also strive to emphasize finding balance in life. Learning ways to eat better, move more, and live well allows Texans to focus on making small sustainable changes the whole family can live with. Choosing to be more active and knowing your numbers, such as your blood pressure, cholesterol, and body mass index, will help coordinate key efforts to maximize healthy behaviors. H-E-B is dedicated to helping our customers find affordable, delicious, and easy ways to choose healthy options. Adding balance to your meal planning means cooking more from home to keep portion sizes in check. Coordinating busy schedules to increase time for physical activity means selecting easy grab- and-go items and Meal Starters from your neighborhood H-E-B. It’s easy to eat more fruits and veggies when you focus on getting more color on your plate! For more information, visit

HIT CENTER AUSTIN HIT Center Austin chose to sponsor this year’s new Mystery Test 1. HIT Center Austin Testing is always an integral part of our training, as we believe it offers motivation through quantifiable improvement data. This test is one that we consistently perform with many of our own athletes. HIT Center Austin is a company founded on the desire to improve lives through sciencebased fitness and athletic training. We feel the AFM FITTEST aligns with our values by stirring up excitement and motivation to improve fitness and athleticism through a well-rounded training program. HIT Center Austin is a cutting-edge training

center rooted in the science of human performance. Our degree-certified trainers develop strength and conditioning protocols for elite athletes, young athletes, and adults of all fitness levels. HIT Center Austin has served the Austin community for five years, producing powerful results for a broad scope of clientele varying from Olympic gold medalists to working adults with a dedicated fitness mission. For more information, visit

Train Tri

Triathlete and Father An inspiring lifestyle

By Stephan Schwarze

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few months ago, my wife Illiana and I had the most significant and joyful change to our lives: We became parents. Our son Pablo was born and, for the next 20 years or so, he will be with us most of the time. My perspective on triathlon training has changed a bit now that I am a father. There is obviously much less time to train, and my workout schedule is different now. But, more importantly, my view on why I train and race is different.

Here’s what has changed about training. Quality: With much less time to train, my workouts are generally a lot shorter. However, I keep the intensity and quality higher, which works well because of the lower volume (except on those days after a night with hardly any sleep). Flexibility: If you were used to a very rigid and structured training setup, let it go! As a father, your child(ren) and family have to take first priority. There are more and more occasions where I have to skip workouts or shuffle things around. The main point is not to get frustrated or discouraged if you have to skip a workout. It’s for a good reason. Move on, and do a little extra work when there is more time. Efficiency and Time Management: I used to train after work on most weekdays. Now, I hardly ever do a workout after I leave the office because I want to get home to see Pablo’s smiles and hear his giggles. Instead, I get up to squeeze in an early morning workout or I find time at lunch. Workouts are shorter but, with more efficient use of my time, I can still fit something in each day. Family Workouts: Sometimes, the actual training effect of a workout is secondary—what’s more important is to enjoy and combine it with family time. For example: When my wife and I run with the baby stroller, pace does not matter. We just want to have a good time together, and the main “training objective” is to entertain Pablo. When I meet Illiana and Pablo for coffee or pizza at the end of a Saturday morning ride, I don’t care about a brick run off the bike; finishing up and spending time together is more important.

What has changed about my perspective on triathlon training and racing?


s a father, I have become more conscious about some of the things that make triathlon training and racing fun. These are mostly related to the “triathlon lifestyle” and are less so about specific workouts or races. I expect that getting children involved with and exposed to this lifestyle will be fun, and there are many opportunities for a child to benefit from having such exposure through active moms and dads. As fathers, we are—at some point—role models for our children. Showing passion for working out and an active, outdoorphotot by Stacy Berg

For more of Schwarze's tips on structuring workouts, read "Prioritization in Triathlon Training" and "Gray Zone Versus Black and White" at

oriented lifestyle is something great to pass on to our offspring. These days, when kids at very young ages seemingly addicted to technology, staring more at screens than at anything else, and enjoying too much passive entertainment, triathlete fathers have a great opportunity to demonstrate enjoyment of an active life that includes swimming, cycling, and running. It can be challenging, what with sugary snacks and fast food everywhere, to keep a child excited about healthy nutrition. We triathletes eat (for the most part) a healthy and balanced diet. Our children will observe this regime and be more likely to follow the same habits. Parents are excited to teach children skills and values in life, and I expect that being an active triathlete will give me many unique opportunities for to do so. Aside from teaching our children physical and nutritional skills, we can, for example, show that dedication and consistency lead to results and help achieve

goals, and that training and racing provide unique opportunities to make friends. In addition to the benefits of being a “triathlete father,” there are some possible pitfalls. Don’t become obsessed with trying to have your child enjoy the same hobby. I’m planning to get Pablo involved and show him my passion for the sport but, if it turns out that he enjoys playing soccer or tennis more or he wants to pursue different activities, so be it. He can still learn from observing what it means to be passionate about a sport, and we can still follow a healthy and an active lifestyle together. I do believe it’s important for kids to participate in team sports and learn the dynamics of being and playing on a team. Triathlon, though a wonderful sport, does not provide this opportunity. Keep in mind that steering your child in one direction—whether toward triathlon or another preferred sport—can be limiting. AFM

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Train Swim

Looking at Swimming through the DADDY GOGGLES

The three Akrout men: baby Nicolas, dad Yaz, and grandfather Chekib

Three generations take to the water By Maurice Culley


’ve coached adult swimmers for over 16 years now. I tend to come across families that include a husband and wife swimming duo, but I have never come across a three generation swimming family! I’m going to tell you about these SWIMMING DADS who are very passionate about their sport and making sure that the next generation doesn’t go without. I met Yaz Akrout about 18 years ago. I was the head coach of the Bowie High School swim team and he was a young swimmer at Westlake High School. One of my swimmers was a close friend of Yaz’s and so we were introduced; I kept up with Yaz as he became a standout on the 92 a u s t i n fI t m a g a z i n e . c o m J UNE 2 0 1 3

Westlake squad and ended up with a great high school swimming career. He started to swim in college at Purdue University but wound up playing soccer instead. I ran into Yaz about three years ago and he mentioned that he felt really out of shape and had not swam since his youth; he also said he had been playing adult club soccer after college, had a few injuries, and wanted to try something new. I told him that I was still coaching but only adults now, many of whom (with or without a swimming background) balance their lives with low-impact swim training. He laughed and said, “I don’t know; I haven’t put on a swimsuit since those high school/college days!”

Yaz has been swimming ever since that conversation. A few months after he started, he asked, “Hey, do you think my dad can try this out?” He mentioned that his dad Chekib used to swim back in his youth in Tunisia. I replied that we didn’t have an age cap—swimming is a life-long sport, and we have athletes of all ages in our program. Sure enough, I got to meet Chekib and soon after, I had them both swimming a few lanes apart from each other. A few years later, both have been improving since their start with Masters swim training. Chekib, 54, has really improved his health and trimmed down a bit in the last two years. He has even begun to get comPhotos Courtesy of Yaz Akrout

petitive with the folks around him, some 2030 years younger, which is quite fun to see. Yaz has also lost weight, gotten in pretty good shape, and is keeping up with the faster swimmers. One of these fast folks is former pro-swimmer Brendan Hansen, who we in Austin know as a former Longhorn superstar, three-time Olympian, and multigold medalist. Like his dad, Yaz can get competitive during swim sets in practices. Sometimes, he becomes frustrated with his training performances though he keeps it all in fun. I enjoy watching how competitive father and son can be and how swimming has really brought back that passion they both had as young athletes. Yaz, now a new dad at the age of 30, will be celebrating Father’s Day for the first time. Since his son Nicolas’ birth, I’ve seen Yaz face the struggles of a having a newborn for the first time, complete with sleepless nights and busier days. I noticed his attendance go down a bit and saw Yaz getting out of shape for the first few months. Now, nine months later, Yaz is in full swing again, swimming 4-5 days per week and back in good form. He also enjoys spending time with Nicolas during his Saturday swim lessons at the YMCA: “There's a combination of social interaction with other kids which we think is important,” said Yaz. “But the most important I think is how he relates to the person holding him in the pool, and that's me!” Due to work, Yaz doesn’t see his son as much as he’d like during the week, so swimming is a solid 30 minutes of “daddy time.” “Nicolas develops a strong bond with me and you can tell he trusts me, which makes him unafraid of trying things out in the water,” explained the proud papa. I asked Yaz why he got Nicolas involved in swimming so early (I mean, the kid isn’t one year old!) and he responded that he wants him to be safe in the water at a young age; he’d also like to see whether Nicolas will take a competitive approach like Yaz and Chekib once did: “I'd like for him to give it a try and see if he can swim competitively one day. But of course, the sport he'll play is his choice... I really believe that swimming is the best in terms of what it teaches you about life. It taught me strong discipline and to not quit so easy—and you tend to project those skills later in life.” Both Yaz and his dad agree that swimming is a strong sport that instills great attributes that stay with you beyond any competitive swimming days. Chekib said, “It's very important to have my grandson Nicolas

in swimming very early on, so he can learn how to swim and learn to appreciate the world of swimming with all its beneficial attributes as the best school of life,” and he believes that those early morning practices gave Yaz the discipline he has today. He likes that Yaz still swims as an adult, and he knows that pushing limits as a kid helped make Yaz the husband and father he is today. Chekib sees Yaz continuing to develop that competitive spirit and push himself as an adult and reflected that “all these are great attributes to being successful in life and raising a family”. I asked Chekib if he thought his grandson was going to be a better swimmer than his son. “Although Nicolas is at a very young age, I see him becoming a very strong swimmer with high level of discipline and good competitive spirit,” Chekib replied. “He may get better than Yaz but that is not the goal. As similar to my case, the sport of swimming will continue to evolve; so there is a good chance he would beat Yaz's best records at a much younger age.” Regardless of the outcome, I know both are very interested to keep Nicolas swimming for years to come. Yaz and Chekib see what swimming has done for each of them from an early age and what it is doing for them later on in life. Yaz mentioned his dad had health issues a few years ago but, since his return to swimming, has all but gotten rid of those conditions. Yaz also said that when he goes a day or two without his swimming, he feels out of balance and struggles without the exercise: “I stay more alert and awake when I get my swimming in during my early morning practice.” As a father, Yaz has a new morning routine and plans ahead with his wife Cara to make sure he gets back in time to help with father duties. Even so, he may now miss a few minutes of practice here and there but he sure doesn’t go without his swimming. One day, I’d like to have Nicolas in my swim group. I’d like to see how closely he resembles his grandfather or his dad who are very different but also very similar. I know they both try hard to keep up with their swimming, and both are definitely very successful and competitive individuals. They are also the nicest people you’ll come across—and I know swimming has something to do with that, too. Either way, I’m planning to keep coaching until I’m 60 years old…Nicolas will be about 22 years old then, and that would be the first time for me to coach three generations of swimmers all in the same pool! AFM J UNE 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 9 3

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Train Bike

Gaining Street Credibility Indoor cycling classes get new look and feel


By Allison Atkinson

t seems like just yesterday that traditional "Spinning" classes were all the rage. I remember jumps, hovers, and three handlebar grip positions. Resistance was measured by dialing an archaic red knob, and only the truly dedicated wore Lycra and cycling shoes. I am not even sure if the instructors regularly rode “real” bikes. Nowadays, classes look and feel more like cycling and less like "Spinning": They are earning some street credibility. Advanced interval-based training with race-inspired sprints, hill repeats based on Mt. Bonnell, and wattage-based time trials are now the norm. Most participants wear cycling shoes and shorts. Efforts are measured in watts and RPMs.

Why all of these changes?


oday, more serious recreational riders and racers use indoor cycling classes as a means to improve their technique and fitness. As a result, new studios dedicated to providing the most advanced workouts in town are popping up everywhere, and existing gyms are hiring actual cyclists/coaches to teach rather than those who are primarily qualified through “Spinning” certification. The following gyms/studios are at the forefront of this revolution. Pure Austin Fitness (* 4210 W Braker Lane 907 W 5th Street At Pure Austin Fitness, the arsenal of instructors who are local, well-known bike racers is unparalleled, which influences the gym’s overall style. Eric Wood, cycling program manager, explained, “Pure uses a unique combination of outdoor experience and talented instructors to bring challenging race-inspired rides to members.” Some of the indoor cycling classes are inspired by cyclocross or criterium races. Bikes in the cycling studio have a computer that measures power, RPMs, calories, and trip distance. “We focus on power,

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cadence, and link those to what happens outside and what it does to your body,” said Wood. “Cycling is about pushing an object in a steady state. Indoor cycling provides a huge benefit in terms of both strength and stamina.” *The author is an indoor cycling instructor at Pure Austin Fitness PureRyde Cycling ( 507 Pressler Street, Suite 900


ureRyde Cycling is the only indoor cycling studio in Austin to use the cutting edge RealRyder fitness bikes, which mimic the movement of outdoor bikes. Riders can lean, steer, and balance on top of the RealRyder bikes, allowing for a full-body workout that claims to burn 20 percent more calories than those on stationary bikes. Learning how to control the bike when standing out of the saddle builds coordination and core strength. Energetic instructor Tio Bustillo described his class as a “positive endorphin rush.” He continued: “I like to push my class beyond their own fitness limitations and prove that they are far better than they think they are. From the moment they are on their bikes, we ride towards becoming champions. Nothing makes me more excited than to finish as a strong team.” Routines change frequently to keep classes fresh and exciting while always providing a full-body workout. Instructor Aimee Allen stated, "As instructors, we work hard to create a high energy, fun, and inviting atmosphere connecting riders to a community that keeps them motivated and inspired." Ride ( 117 Lavaca Street


ith bright neon lighting and sophisticated studio acoustics, Ride feels like an upscale nightclub. As cool as the studio is, it’s not all about looks; instructors focus on creating meaningful, Photography by Stacy Berg

spiritually uplifting workouts that motivate and empower participants. David Garza, Ride’s co-owner, is Austin’s most well known triathlete/instructor. He goes from pounding out morning hill repeats on Jester to teaching an intense noon class. This brings an authentic element of intensity to the studio. He takes pride in all of the instructors at Ride. “Our cycling team has over 25 years [of] experience in group instruction, which has helped us create a safe, effective, and fun ride experience you won't soon forget,” said Garza. He also stressed the importance of form: “We want our riders to have the best experience, and that starts with a great understanding of proper form on the bike. Our workout takes you through a wide variety of movements to challenge your core and stabilize muscles. By ensuring your form is top notch, we are ensuring your success.” Resolute Fitness ( 5145 North FM 620, Suite F120


and improve flexibility on the bike. The schedule at Resolute Fitness always offers a yoga class immediately following a cycling class for those who like to do both back to back. The owner, Sara-Mai Conway, believes “that the combination of cycling and yoga offers everything a body could need for total fitness, health, and well-being.” They have 45-minute intense, total-body cycling classes that incorporate five minutes of upper-body work. Resolute Fitness is the only studio in Austin to offer stadium-style seating and DJ-curated playlists. Instructor Anja Seth stressed that working out should be fun. “Music is a big factor for me in the classes I teach,” said Seth. “It takes me hours to develop a new playlist. I design my rides to be challenging for regulars but also doable for first timers.” Advancements in equipment, technique, and talent give indoor cycling an authentic feel that newbies and hardcore cyclists can both appreciate. So, what’s next? I’m thinking the only thing better than these state-of-the-art classes is going out and doing the real thing! AFM

ore and more cyclists are practicing yoga as a way to recover faster

Where did “Spinning” originate? From

How does a “spin” bike work? From “Spinning bikes are designed to hold a person's weight and rapid cycling motion, thanks to a combination of sturdy build and special wheel design. The spinning bike's only wheel is connected to a weighted flywheel that has pedals attached to it. The tension on the wheel can be adjusted by a special knob located either in front of the seat on the frame or in the middle of the handlebar. The pedals have straps to keep the cyclist's feet in place during high speeds. There is no rear wheel, as the spinning bike is designed to be stationary. The body construction is made of extra-strong steel in order to handle the stress of continuous body position changes and speed changes. The seat is typically smaller than a regular bike's and is uncomfortable to many new riders.”

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“Spinning, an indoor cycling fitness routine started by endurance athlete Jonathan Goldberg, has been spreading like wildfire after the class premiered in 1992 in Venice, California. Goldberg, also known as Johnny G, was the vanguard of this indoor cycling movement, when he started indoor cycling in his effort to come up with a program during his training for The Race Across America, one of the longest running endurance cycling races in the world, with the course running from L.A. to New York. Since night training presented some safety concerns, he devised a program that still involved key aspects in training as if he was outdoors. Together with John Baudhuin, they founded Mad Dogg Athletics, Inc., a company with the trademarked program we now know as Spinning. With the formation of Mad Dogg, Goldberg and Baudhuin made bikes and trained instructors.”

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Train Run

Summer Track is Back

All-Comers' Track Meet

Lactic acid is our friend By Carmen Ayala-Troncoso


f you want to run fast, the track is where it’s at. Whether it’s the 100 meters, the 1,500 meters (or Olympic mile), the 5K, 10K, or any distance in between, this is where you can truly test yourself against your peers anywhere in the world. The track provides no excuses and offers no apologies. You can compare your (age-graded) time against any number of local, national, and world lists and know exactly how you rank (to find out how your time is age-graded, visit I have always associated summer with the culmination of a year’s work and fast racing on the track, wrapping up a season of gradual transitions. Easy miles, tempo runs, and long intervals lead to faster but paced intervals with short recovery and, ultimately, to very fast sessions on the track that test one’s physical makeup and the ability to mentally stay in the game. In short: To get faster, you need to run fast. And summertime—

Here is what you will need in order to succeed at fast-paced training and racing: A 400-meter track. Specificity of training is important so, if you want to race on the track, it is important to train there once or twice per week. Familiarize yourself with the markers on the track (see AFM’s article “Lines on a Track” in the April 2013 issue)


A stopwatch. That’s it—you don’t need a GPS device, since 400-meter tracks all around the world, by definition, are the same distance.


A group. Runners with “like” goals can challenge you as well as help you complete the track session.


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particularly our hot Texas summers—is exactly the right time to focus on speed. I would like to start by quoting my rubber band metaphor from “Adios ‘Comfort Zone’” in AFM’s March 2013 issue, which I used to exemplify the idea of a transition from slower running to more intense speed work: “Think of [the training plan] as a rubber band held at both ends by you—one extreme is the volume in your training and the other extreme is the intensity. You can pull on one side or the other and control the stretch of the rubber band but, if you start to pull hard on both ends…well, you get the picture.” Assuming that you took the time to work a little on that transition, you will be pulling harder on the intensity side of your rubber band for a few weeks during this last phase, so you must first have a good idea of how strong your rubber band is.

A pair of spikes. Spikes are a good option for the more experienced runner but a pair of racing flats— lightweight shoes without spikes—is probably safer (and just as good) for the novice. Runners who doesn’t usually do speed work find it hard to get any advantage from wearing spikes, and the risk of injury from wearing them outweighs the benefits.


A qualified coach. You want someone who can correct form and offer some motivation during the hardest parts of the workout. YES, you will want to quit, and you will say things like “I’m not really a miler” and “My arms are hurting more than my legs!” During this part of the season, I focus


primarily on biomechanical and mental issues in my coaching more so than physiological issues, since much of that work has already been done. I pay very close attention to the basics of good running form, which I discussed in my “Efficiency Makes all the Difference” series from AFM’s March and June 2012 issues. For those further interested in this topic, I suggest reading Running: Biomechanics and Exercise Physiology Applied in Practice by Frans Bosch and Ronald Klomp. Landing, rotational forces, push-off, and the speed at which a particular runner’s form begins to falter help me determine her “level of incompetence” for that year, or how fast she can go from a structural standpoint before getting injured. And I tend to do a lot of work at that bubble, hoping that my runner will trust me and not try to push beyond that point.

Photos courtesy of Luke's L ocker

Charlotte Brigham,

Charlotte Brigham, Broker, Charlotte MBA Brigha Broker, MBA

512-423-5707 512-42 512-423-5707 CharBrigham@gmail.comCharBrigham Your Downtown Condo Expert Your Downtow

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All-Comers' Track Meet The reward from all of this pain is total communication between your brain, your nervous system, and your musculoskeletal system. If you are interested in participating in summer track events, is a great resource for meets geared toward all levels and ages (contact Seth Brower for more information). Locally, Luke’s Locker is once again hosting their All-Comers’ Track Meets, which are held every two weeks, that started on May 31. Contact Nathaniel Friedman or visit their website ( to learn more about these meets.

Common mistakes during this phase include the following: Unrealistic goals. It is important to look at your last year only, basing your speed goals on that and not on what you did in the mile when you were in high school or even five years ago. Find a baseline and then use it to plan workouts a few weeks at a time.


Too much too fast. No pun intended, but this is one of the deadliest mistakes. You should add intensity slowly, exactly how you added distance in the fall in preparation for longer races.


Racing too often. The good news is that you can race more often because the races are shorter; the mistake, however, lies in racing so much that you don’t leave time to make improvements and corrections between races, thus using the races as your workout plan. Although this is ok


for someone who is using speed to get faster in longer distances, it will not get you to your “mile” potential—or even to your 5K potential. Not listening to your body but listening to your head too much. Keep in mind the following caveats: It is very easy to convince yourself to slow down or stop when the pain of running fast sends signals to your brain saying that you “don’t need this!” Just as you push through a long run when you don’t want to do it, you need to push through this pain to develop the adaptations needed to run faster than you believe you can. This pain is an overall sensation of fatigue—not a specific, sharp pain in a defined muscle or joint but more of a general feeling of, say, not being able to move your legs to finish the last


100 meters of a repetition. And when you find out that yes, you can finish, your mind starts to switch—and, believe me, this knowledge will help you the next time because you’ve already done it once…last week. But you do need to keep listening to your body so you can recognize the difference between “good” (pain that will help you get better) and “bad” (pain that will put an end to your season). Bad pain during speed work is sharp and often comes quickly. Most of the time, it is a consequence of inflexibility, lack of strength, or biomechanical imbalances that can sometimes be accentuated with fatigue. Again: The keen eye of an experienced coach is very important at this stage and, if she recommends that you stop before injury sets in, you should. afm

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Charlotte Brigham, Broker, MBA 512-423-5707 Your Downtown Condo Expert

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Train Muscle Movement

Moves for a Fit Set Circuit

Working the total body for success By Diane Vives, M.S., C.S.C.S.


hether training for a particular sport or for a fitness goal, athletes can benefit from a circuit that is purpose-driven toward total body strength and creates a metabolic challenge for conditioning. Here is a Fit Set Circuit strategy that incorporates a total body emphasis with multi-joint movements using core control and stability as well as upper/lower body and locomotive movements. The first priority with this circuit is quality of movement—focusing on performing each repetition with good technique. The next step is workload—increasing the number of repetitions and sets—creating a great conditioning circuit and providing a good strategy for similar circuits based on movements, not isolated muscle groups. I’ve found in my 15 years of experience as a trainer and strength coach that focusing on movement leads to choosing more total body involvement because doing so works more muscle groups 98 a u s t i n fI t m a g a z i n e . c o m J u n e 2 0 1 3

and, therefore, increases workload and energy expenditure. In this circuit, alternating- and single-leg/arm components lead to core strength being a big player in the success of the movement. Many fitness athletes forget that focusing on movement efficiency and quality sets their body up to work consistently without breaking down or becoming injured. Results are the goal, and paying attention to putting together smart, purpose-driven circuits creates the most direct path to success. The Fit Set-type circuit can be designed for either beginning or more advanced fitness athletes by changing the progression of exercise to match their appropriate level of challenge. This can involve changing an exercise for another with the same movement emphasis or simply changing the originally chosen exercise’s load. Be sure to check out the suggested progressions at the bottom of each exercise; they will help you make the best choices for putting your circuit together and creating a healthy challenge. photography by Brian Fitz simmons


Purpose: Emphasizes the lower body’s ability to load and quickly extend, generating power from the ground up.

One-Arm Snatch • Start with a shoulder-width stance and one arm in the front of the body, holding a dumbbell such that the arm is extended downward. • Load the lower body by bending at the hips (hip-hinge) with slight knee and ankle flexion (bending), which is a common “power position” or movement used just before a jump. • While maintaining the arm in its extended position, guide the dumbbell down between the legs to at or just below knee level. • Quickly extend the lower body, generating movement of the dumbbell upward as it closely passes in front of the body.

• Pull yourself under the dumbbell, catching the dumbbell with arm extended overhead. Tweak Down: Replace the hip-hinge stance with a squat, holding dumbbells at the shoulders, and press with light dumbbells as you move upward, using momentum to assist the press. Tweak Up: Perform as fast as you can control, with explosive movement from the bottom up.


Purpose: Combines a push and pull movement for the upper body; the alternating upper and lower positions also create a diagonal load across the body that challenges core strength and stability.

Alternating Curl and Press • Start with a dumbbell in each hand, right arm extended upward over the shoulder in a press position and left arm extended downward by the hip. Palms face forward at the beginning of the movement. • Perform a curl with the left arm while lowering the right dumbbell from the press position. • Both dumbbells should reach shoulders at same time; hands should move into a neutral hammer grip. • Continue with a press with the left arm while performing the lowering portion MOdel claire donahoe

of the curl movement with the right. Palms return to face forward at the end of the movement. • Continue to alternate sides. Tweak Down: Simultaneously—and on each side—perform a curl followed by a press, using light dumbbells. Tweak Up: Increase core demands through asymmetrically loading the body by performing the exercise using one dumbbell on one side at a time.

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Train Muscle Movement


Purpose: Stabilizes the upper body and core while the lower body performs the movement; the one-leg knee tuck creates the need to resist unwanted rotation and increases core strength demands in order to control body position.

One-Leg Knee Tuck with Grid • Start in a plank position on your hands and with one leg on the grid at just below the knee. The opposite leg is held in air, with ankle, knee, and hip aligned with shoulders. • Without moving the upper body or torso, pull the knee just under the same side hip by rolling the grid toward the hands. • Reverse the movement by extending the leg that is on the grid while maintaining stability in upper body and torso.

Tweak Down: Start with both legs on the grid to perform a two-leg knee tuck. Tweak Up: Alternate with knee tuck on the free leg and with an increase in speed (as long as movements remain smooth and controlled).


Purpose: Enhances eccentric strength in single stopping movements and reduces risk of injury during higher intensity movements such as changes of direction or stopping quickly.

Jump with One-Leg Landing • Start in hip-width stance with tall posture. • Quickly perform a counter movement by bending at the ankles, knees, and hips. • Jump forward, landing softly and with quiet feet to absorb the landing, on a single leg in the half squat or power position. • Pause for control and stability, making sure the knee of the landing leg does not collapse inward. Ankle, knee, and hip should be in a vertical line. • Walk back to start and repeat.

Tweak Down: Perform a two-leg landing or replace with single-leg balance. Tweak Up: Perform a counter movement on single leg and landing on opposite leg, moving forward for a series of bounds. Emphasize controlled landings.

Using this circuit strategy based on choosing movements will transfer to total body fitness and prepare you for higher intensity circuits to come. Building the foundation of movement creates the most direct path to success and will prepare you to reach many new fitness goals in the future. afm 100 a u s t i n fI t m a g a z i n e . c o m J UNE 2 0 1 3


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Team Work

Two heads—and hearts—make one great effort By Carrie Barrett


y heartstrings still sing when I see images of Dick and Rick Hoyt ( competing in marathons and triathlons together. This powerful father-and-son image is burned on any poster or billboard with captions that read, “Inspiration,” “Love,” and “Determination.” For over 35 years now, 73-year-old Dick has been pushing his 51-year-old paralyzed son Rick in his wheelchair at races of all distances and disciplines. In full Ironman-distance triathlons, Dick swims, pulling Rick in a boat behind him by means of a strap around his waist. He then carries his son to transition and places him in a specially equipped tandem bike for the 112-mile bike portion, carrying him back to transition at the end. Finally, Dick pushes Rick in a special racing wheelchair for the entire marathon distance while he runs. Team Hoyt is from Boston and has run the storied marathon 30 times; the city recently erected a statue in their honor on the Boston Marathon course. Dick and Rick were less than a mile from the finish of their 31st Boston Marathon when the bombs went off this April. Diverted from the finish, Team Hoyt was unhurt and later quoted by President Obama in his memorial to the victims: “In the words of Dick Hoyt, who’s pushed his disabled son, Rick, in 31 Boston Marathons– ‘We can’t let something like this stop us.’ This doesn’t stop us.” The father and son team is still at it and are living proof that love will always outweigh evil. Stories like this provide shining examples of the power of support and teamwork. They make you think, “That is the most beautiful thing 102 a u s t i n fI t m a g a z i n e . c o m J UNE 2 0 1 3

I have ever seen.” Fortunately, kindness like this exists throughout sport, and Austin is blessed to have its very own dynamic duo. I like to call them “Team Work.” Since 2009, Minda Work (aka Joey) and her sister, Ann, have been a visible pair both on and off race courses in and around Central Texas. In 1989, at age 14, Joey was diagnosed with Charcot-Marie-Tooth Disease. This form of muscular dystrophy affects the nerve pathways, resulting in a progressive loss of muscle tissue. Extremities such as the hands and feet are most affected, and patients quickly lose the sensation of touch in their feet, ankles, and legs, as well as their hands, wrists, and arms. Joey is intimately familiar with the disease's devastating progression, as she’s watched her father experience these symptoms before her; he, too, has Charcot-Marie-Tooth Disease. Even so, Joey says her father is one of her biggest supporters. Joey was an avid skateboarder and BMX rider when she started showing symptoms in junior high. “A former coach called me lazy because I was having severe fatigue issues,” she recalled. “That's when my self-doubt started.” After her diagnosis, the young teenager didn't participate in sports again until she was 27. During those inactive years, she headed down a path of self-destruction and depression. The multisport light came on through a series of serendipitous events. In 2006, Joey went to cheer for a friend at the Danskin Triathlon; “I was that person who was smoking at the race,” she laughed. Then, two years later, she saw a paratriathlete at Danskin and that's when she said, “If she can do this, so can I.” She rallied her sister, co-

workers, and other friends, and completed the Danskin Triathlon in 2009 on her brand new hybrid bike, a birthday gift from those who believed in and supported her. Since then, her sister has been Joey’s partner, ally, best friend, and biggest cheerleader. “She literally has become my hands in transition,” said Joey. “I'm like a NASCAR pit stop. I just sit down and Ann takes care of everything for me: my shoes, my leg braces, my helmet, and my bike. I just have to race.” She gives credit to race producers, such as High Five Events, who have accommodated her needs without hesitation. Ann also stressed the value this partnership has held for her. “Being able to help Joey has made our relationship as sisters grow stronger than ever,” she said. “We have learned how to work together to be the most amazing team in the world.”

And what a team they are! In addition to racing in triathlons of varying distances, they have done other events together, such as the Warrior Dash, Urban Assault Race, Capt'n Karl’s Night Trail Series, and numerous other charity rides and runs. Joey said she and her sister are like Siamese twins who are separated by five years. Sometimes, no words need to be spoken: They simply know what the other needs. “It sounds ironic, but her assistance has given me independence and I've found a part of myself that I didn't know existed,” explained Joey. Ann shares the same admiration for her sister; “It has given me great insight [into] how strong Joey is. She doesn't let anything hold her back, and she does it with a smile on her face.” When they're not racing together, Ann and

Countdown to Couples Tri

Joey often volunteer at packet pickup and on race day. It's their way of living in daily gratitude, which they both credit for their happiness and continued success. They've literally shown each other that you can do anything that you put your heart and mind to—it's just sweeter when you have your sister and best friend by your side. Both Ann and Joey will be participating in the Couples Triathlon on Sunday, July 14. The name given for race registration? TEAM WORK. How appropriate. Are you inspired by their story and interested in participating on a team? It's not too late to register for the Couple's Triathlon at Find a friend, spouse, family member, or stranger to pair with for this annual event celebrating health, sport, and—naturally—teamwork and you, too, can. afm

Weeks 10-15 (06/03/13 - 07/13/13)








Week 10 (06/03 06/09)

Bike: 40 minutes with 10 x 1 minutes fast cadence sprints, 2 minutesrecovery Core or Flexibility Work

Swim: 2,200 Run: 45 minutes easy

Bike: 30 minutes Recovery Ride Core or Flexibility Work

Swim: 1,000 Run: 30 minutes, RPE: 5-6 out of 10


Bike: 75 minutes Run: 10 minutes after bike

Run: 45 minutes

Week 11 (06/10 06/16)

Bike: 30 minutes at fast 90+ cadence Core or Flexibility Work

Swim: 800 time trial Run: 20 minutes easy

Bike: 45 minutes Strength/Hill Repeats Core or Flexibility Work

Swim: 1,000 Run: 20 minutes, RPE: 5-6 out of 10


Bike: 45 minutes Run: 30 minutes after bike

Run: 30 minutes

Week 12 (06/17 06/23)

Bike: 40 minutes with 20 minutes straight at 90+ cadence Core or Flexibility Work

Swim: 2,000 Run: 20 minutes easy

Bike: 30 minutes Recovery Ride Core or Flexibility Work

Swim: 1,400 Run: 30 minutes, RPE: 5-6 out of 10


Bike: 60 minutes Run: 10 minutes after bike

Run: 40 minutes

Week 13 (06/24 06/30)

Bike: 40 minutes with 10 x 1 minute standing sprints; 2 minutes recovery Core or Flexibility Work

Swim: 2,200 Run: 45 minutes easy

Bike: 30 minutes Endurance Core or Flexibility Work

Swim: 1,000 Run: 30 minutes, RPE: 5-6 out of 10


Bike: 75 minutes

Run: 40 minutes

Week 14 (07/01 - 07/07)

Bike: 30 minutes at fast 90+ cadence Core or Flexibility Work

Swim: 800 time trial Run: 20 minutes easy

Bike: 45 minutes Strength/Hill Repeats Core or Flexibility Work

Swim: 1,000 Run: 20 minutes, RPE: 5-6 out of 10


Bike: 45 minutes Run: 30 minutes after bike

Run: 20 minutes

Week 15 (RACE WEEK) (07/08 - 07/14)


Swim: 1,500 Bike: 30 minutes very easy

Run: 20 minutes very easy


Bike: 20 minutes



RPE = Rate of Perceived Exertion (1 is super easy – 10 is incredibly difficult) Core or Flexibility Work = Can include activities like yoga, Pilates, stretching, and functional movement training Weeks 10-15 = We're just weeks away from race day! Online

Download the entire Couples Tri training program on Training Peaks here:

J u n e 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 1 0 3


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Sports and Outdoors June 1

9th Annual Texas 4000 For Cancer Atlas Ride Now in its ninth year, the Texas 4000 for Cancer Atlas Ride kick-off event takes you down a beautiful route of countryside that features 25-, 50-, and 70- mile routes. Support the team as they start their trek to Alaska. Running Brushy Middle School, Cedar Park

June 10-15

Harlem Globetrotters Summer Skills Camps The world famous Harlem Globetrotters are bringing their Summer Skills Clinics to 24 Hour Fitness clubs for the first time in Austin! Boys and girls, ages 6-12 and of all experience and skill levels, are invited to interact, learn, and be motivated for two hour sessions with the Globetrotters themselves. 1401 Town Center, Pflugerville. June 12-16

June 8

Texas Rollergirls Double Header If you want to see some serious flat track roller derby action, head to the Austin Convention Center to catch this double header. In bout one, The Texecutioners take on The 5280 Fight Club; in bout two, The Firing Squad will battle it out against The Contenders. Doors open at 5 p.m.; arrive early to get the best seats for watching these ladies skate to glory. Austin Convention Center • 106 a u s t i n fI t m a g a z i n e . c o m J UNE 2 0 1 3

13th Annual Soul to Sole Festival Showcase Get moving with the Tapestry Dance Company as they present their festival of rhythm, bringing dancers of all kinds from across the nation together in Austin to celebrate this beautiful American art form—tap dancing. Tapestry Dance Company, 2302 Western Trail Boulevard •

June 22

11th Annual Keep Austin Weird Festival and 5K Vodka, costumes, pizza, and just plain ol’ weird are what this 5K is all about. Informally known as “the slowest 5K you’ll ever run,” Austin celebrates and embraces the city for its uniqueness and ability to accept being different. Running, skipping, jogging, walking, two-legged tie ups—however you want to cross the finish line—are all acceptable modes of transportation, all while wearing the craziest costume you can dream up (the weirder the better). Long Center for the Performing Arts •


Turntables on Town Lake Austin’s famous yacht party is returning on June 2! Take a cruise on Lady Bird Lake on Capital Cruise’s new yacht, “M.V. Pride & Joy II”, while you eat, drink, and dance the day away with live performances from Red Bull and others. Boarding begins at 12:45 p.m. behind the Hyatt Hotel and the yacht leaves at 1 p.m. sharp, so don’t be late. Capital Cruises • June 8

Austin Pond and Garden Tour View 22 exclusive Austin gardens, ponds, and water features at the 19th Annual Austin Pond Tour. You set your own pace, so you have the luxury of leisurely soaking in the certified habitats, native plants, and overall beauty of these backyard (and front yard) oases. Visit the website to determine locations. Private gardens throughout the Austin area • June 15

Austin Brew Bus Craft Beer Scene Tour Come explore Austin’s craft beer scene while you visit a mixture of brewpubs, craft beer bars, and craft breweries. Learn how the beer is made with a short lesson on beer styles (and, yes, samples are included). Each tour varies, so check the calendar listings for specifics to select what you’d most enjoy learning or where your new nightspot may be. Corner of 5th and Rio Grande

Health June 16

Feed Your Spirit Event The Feed Your Spirit Event features multiple therapists, healers, and nutritionists in addition to local wares if you are in the mind to shop. The first 50 attendees receive door prizes. Head to Round Rock and rejuvenate your mind, body, and spirit. Wingate by Wyndham & Conference Hotel Center •

ARTS June 12, 26

Blues on the Green The annual free local music fest is back for its 23rd season at Zilker Park. The biweekly concerts began on May 29 and continue through August 7 with an ACL Preview Show. Blues on the Green is an Austin summer mainstay; about 7,000 people attend a night. There is an assortment of food vendors, so come early and make an evening of it with a picnic. On June 12, it’s a family affair with the
Wheeler Brothers and The Whiskey Sisters; on June 26, come hear
Black Joe Lewis and The Honeybears perform their mix of blues, funk, and soul. Zilker Park • June 19

Writer’s Lounge Writer’s Lounge Wednesday occurs every two weeks for those who simply need time to sit down and write, think, be inspired, or just get some work done. Posh Coworking is there to accommodate your needs by helping with proofreading, editing, or answering any questions you may have. This is the perfect place to get in touch with your inner author. Free for members; $10 fee for guests (visit the site to reserve your space). 3027 North Lamar Boulevard #220

• Rent and sell water purification machines • Steam distillation purification process • Replace 5 gallon bottled water cooler

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602 West 13th Street | Austin, TX 78701 512.472.9393 J u n e 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 1 0 7

Rides&Races Featured // Rogue Trail Series: The Ranch 30K, 10K


June 8

June 1

Gut Check Challenge Rusty's Walnut Creek Ranch
(394 County Road 231,
Cedar Creek)

Texas 4000 9th Annual Atlas Ride 25/50/70 Mile Running Brushy Middle School, Cedar Park

Dublin Irish Stampede 10-5-2K Run Dublin Bottling Works, Dublin •

sMiles 4 Sammy Family Fun Run & 5K Vista Ridge High School, Cedar Park •

William’s Community School 5K Champion Park, Cedar Park •

June 2

June 9

Rogue Trail Series: The Ranch 30K, 10K Reveille Ranch, Burnet •

Toro’s Tri for Kids Twin Creeks Country Club, Cedar Park •

Athleta Iron Girl Austin Women’s Triathlon Walter E. Long Park •

June 13

Maudie’s Moonlight Margarita Run Johnson Creek Trailhead, under MoPac •

June 6

Pure Austin Driveway Series Crit (every Thursday through October) 8400 Delwau Lane •

June 15

2013 AFM FITTEST presented by Trigger Point Performance Camp Mabry • Vern’s No Frills 5K Berry Springs Park, Georgetown •

108 a u s t i n fI t m a g a z i n e . c o m J u n e 2 0 1 3

photo by Azul Ox Photography

Featured // 2013 AFM FITTEST

June 16

July 18

Tri Lake Pflugerville Triathlon Lake Pflugerville

Pure Austin Splash-n-Dash Pure Austin, Quarry Lake • July 21

June 18

Pure Austin Splash-n-Dash Pure Austin, Quarry Lake •

Colin’s Hope Kids’ Open Water Swim Fiesta Gardens • July 27

June 30


Skeese Greets Women’s Triathlon Walter E. Long Park •


August 4

Jack’s Generic Triathlon Lake Pflugerville •

July 1

August 17

Colin’s Hope Got2Swim Lake Austin (4-mile solo and relay) 360 Bridge •

Vern’s No Frills 5K August race Berry Springs Park, Georgetown

July 4

August 20

Freedom 5000 Camp Mabry •

Pure Austin Splash-n-Dash Pure Austin, Quarry Lake •

July 13

August 25

Capt’n Karl Series: 10K, 30K, 60K Mule Shoe Bend, Marble Falls

5K Run/Walk to Break the Silence on Ovarian Cancer The Domain •

Hill Country Kids and Family Tri Plum Creek Neighborhood, Kyle July 14

Couples Tri Walter E. Long Park •

photo by Brian Fitz simmons

Capt’n Karl Series: 10K, 30K, 60K Pedernales Falls State Park, Johnson City

T3 MultiSports 3rd Annual Youth Swim/ Run Event Sendero Springs Pool, Round Rock

June 22

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August 29

Colin’s Hope Got2Swim Lake Austin 10K (solo and relay) Lake Hills Community Park Beach Submit your ride or race online at

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By the Numbers Ward Cleaver epitomized the perfect dad in the series “Leave it To Beaver” and, while not everyone’s dad can fire up the grill, wield a power tool, toss the football in the yard, or dispense appropriate advice (Phil Dunphy does try hard), here are some numbers to reflect on while you get together—or not—with family this Father’s Day (June 16).


2,570 Spending in dollars by same-sex parents on new technology per year, more than any other family demographic (traditional, multi-generational, mixed race, blended, single-parent)

Percentage of pro athletes’ children who grow up to be pro athletes themselves


Average number of dinner meals with a grilled main dish consumed each year by an American


Number of marble-sized eggs that the male hardhead catfish carries in his mouth—a process known as mouth brooding—until they hatch, some 60 days


Official Disney princesses who have two living parents in the film: Aurora, Mulan, Tiana, and Rapunzel— Cinderella and Snow White don’t have fathers; Belle, Pocahontas, Ariel, and Jasmine don’t have mothers


Amount spent in dollars by the average American on Father’s Day


Daughters of TV dad Danny Tanner (played by comedian Bob Saget) on the popular sitcom “Full House,” which ran from 1987-1995—can you name all three daughters?

600 Number of NCAA athletes selected in baseball, the sport with the best odds (.4 percent) of going pro, from the 6,700 college seniors each year


List of website addresses from a Google search on “how to build a backyard fort”

114 a u s t i n fI t m a g a z i n e . c o m J u n e 2 0 1 3

June 2013 - Family and Fathers Issue  

with Cat Osterman