Austin Fit Magazine August 2022: The Austin Youth Issue by Austin Fit Magazine

T H E AU ST I N YO U T H I S SU E AUG 2022

THE

RISE TO POTENTIAL

Healthy Diets, Healthy Kids

Peace, Love and Little Yogis

Nature’s Classroom

Be your most adventurous self.

The 2022 Subaru Crosstrek. It’s ready to go, with an available 182-horsepower SUBARU BOXER engine matched to standard Symmetrical All-Wheel Drive. And you can drive with confidence. Subaru is Kelley Blue Book’s Most Trusted Brand for seven years running.1

2022 SUBARU

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BASE

Lowest 5-Year Cost to Own in its class for two years running, according to Blue Book.6 Subaru has more 2021 IIHS TOP SAFETY PICK+ winners than Toyota, Hyundai, or Ford brands as of November 2021. Subaru has the highest Overall Brand Loyalty in the automotive industry for three years in a row, according to J.D. Power.7

325

8 PER MONTH LEASE/ 36 MONTHS/12,000 MILES PER YEAR

$2,305 Down Payment $595 Security Deposit $325 First Month’s Lease Payment $3,225 Total Due at

Lease Signing

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AUSTIN SUBARU 9

2015-2017, 2020-2022 Kelley Blue Book Brand Image Awards are based on the Brand WatchTM study from Kelley Blue Book. Award calculated among non-luxury shoppers. For more information, visit www.kbb. com. Kelley Blue Book is a registered trademark of Kelley Blue Book Co,. Inc. 2Government 5-Star Safety Ratings are part of the National Highway Traffic Safety Administration’s (NHTSA’s) New Car Assessment Program (www.SaferCar.gov) 3 Vehicle’s projected resale value is specific to the 2020-2021 model years. For more information, visit Kelley Blue Book’s KBB.com. Kelley Blue Book is a registered trademark of Kelley Blue Book Co., Inc. 4 Based on Experian Automotive vehicles in operation vs. total new registrations for MY2012-2020 as of December 2020 5MSRP $25,670. This close-ended lease available to wellqualified lessees. Total monthly payments = $10,368. 12k miles per year, additional overage fee of 15¢/mile may apply. Lessee is responsible for all maintenance unless otherwise specified. Additional fees for early termination, payment delinquency, and/or excessive wear and tear may apply. Lessee must provide appropriate auto insurance throughout lease term of 36 months. See Austin Subaru for details. 620202021 model-year vehicle’s projected cost to own for the initial five-year ownership period is based on the average Kelley Blue Book 5-Year Cost to Own data, which considers depreciation and costs such as fuel and insurance. For more informationm visit. www.kbb.com. 7Subaru received the highest score among mass market brands in the J.D. Power 2019-2021 U.S. Automotive Brand Loyalty Studies of customers’ satisfaction with Automotive Brands. Visit jdpower.com/awards. 8MSRP $27,449. This close-ended lease available to well-qualified lessees. Total monthly payments = $11,700. 12k miles per year, additional overage fee of 15¢/mile may apply. Lessee is responsible for all maintenance unless otherwise specified. Additional fees for early termination, payment delinquency, and/or excessive wear and tear may apply. Lessee must provide appropriate auto insurance throughout lease term of 36 months. See Austin Subaru for details. 9Purchase/lease any new (previously untitled) Subaru & receive a complimentary, factory scheduled maintenance plan for 2 years/24,000 miles (whichever comes first). See Subaru Added Security Maintenance Plan for intervals, coverages, & limitations. Customer must take delivery before 12/31/2022 and reside within the promotional area. See Austin Subaru for program details & eligibility. 1

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From the Director As a kid, we thought we were invincible — and in a way, we kind of were. Think of all the times as a kid you thought you were going to be the next track star, football champion or soccer professional. Even if you never accomplished those goals, you did everything you could to live as if it would happen. When kids have dreams (and, of course, the appropriate support), they can reach beyond heights we never expected. Some reach those heights and go far beyond while others get halfway and decide to change their minds. But in all scenarios, valuable lessons are learned in these years of development. But even when kids are trying these things, we still look at them in awe — not necessarily because they hit a home run every single game but maybe because they jumped in the pool for the first time, even though they were terrified. For the past few months, I had the privilege of working with Katara Gurugopal, a 7th grader in Austin who reached out to me asking to do an apprenticeship. We met each week via video chat to discuss the journalism process and eventually, she produced a story featured in this issue! Each week, I was thoroughly impressed by her work ethic and passion to learn and grow in ways she hadn’t before. It was a reminder, fitting for this Austin Youth Issue, that children truly can do far more than what we give them credit for. In this issue, you’ll get a taste of that — learning about kids overcoming fears through the circus arts and reading about teens in marching band and its physical demands. You’ll also hear about ways the community is serving kids through meal programs, yoga schools, outdoor learning spaces and soccer clubs. I hope this issue gives you a greater appreciation for your kids and what they can do, as well as tools so you can know how to best care for our Austin children to keep them fit and healthy! After all, they are the future of Austin!

KIDS CAN DO FAR MORE THAN WE GIVE THEM CREDIT FOR.

ave you ever noticed that some of the best stories come from when we were kids? Think about how many times you’ve seen someone’s eyes light up when people start talking about their childhood versus when they’re talking about their current work schedule. Now, I’m not saying your 9 to 5 isn’t interesting, but there’s something about the childhood experience that draws people in. I think it’s, in part, because being a kid is a common experience; it’s something we can all relate to. While not everyone has experienced working a desk job, using their hands for manual labor, or remotely working from their laptop at home, every single person has experienced the youthful glow of growing up.

AUGUST 2022

Keep Austin Fit,

Landry Allred

DIRECTOR OF CONTENT

C R E AT I V I T Y

Exposure

PHOTOGRAPHER PIERCE B. TOWNSEND WEB : www.piercebtownsend.com IG: @piercebtownsend

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AU S T I N F I T M AG A Z I N E

August 2022

THE GOOD STUFF

KICKIN’ IT WITH PATRICK MILLER

28 GRIT, GAINS AND

32 THE RISE

G10 LEGENDS

AUGUST 2022

TO POTENTIAL 6

Contents

HIGHLIGHTS

HEALTHY DIETS, HEALTHY KIDS

PEACE, LOVE AND LITTLE YOGIS

CREATIITY AND FITNESS

NUTRITION

Recipe of the Month: Sweet Potato Breakfast Bowl 10 Fighting Child Hunger 12 To Eat, Or Not to Eat? 14

LIFESTYLE

WELLNESS

Marching to Victory 18 A Quick Climb to Success 26 Ready, Set, Fence! 30

Little Ears Listen 46 Poking, Cupping and Wellness, Oh My! 48 Nature’s Classroom 50

FITNESS

Fitness For Teens 52 A Wild Workout For Kids 58 KMB: Raw Power Gym 62

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WHERE TO FIND LOCAL ACTIVEWEAR AND OUTDOOR GEAR FOR KIDS

NUTRITION

Pre- and Post-Workout Nutrition and Hydration for Adolescents

AUGUST 2022

WELLNESS

Kids Have Migraines, Too

FITNESS

5 Tips to Motivate Your Child to Try a Sport

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#KEEPAUSTINFIT Follow us on Instagram: @ AU S T I N F I T Tag us or use the hashtag #KeepAustinFit for your post to be featured.

DIRECTOR OF CONTENT | LANDRY ALLRED ART DIRECTOR | BEN CHOMIAK PHOTOGRAPHER | BRIAN FITZSIMMONS MARKETING DIRECTOR | AMANDA BOURESSA CONTRIBUTING WRITERS Kati Epps, Mia Barnes, Laura Williams, Liz Harroun, Sarah Leahy, Isabel Meijering, Monica Brant, Whitney Otstott, Billy Bosco INTERNS Sam Hacker, Mallory McKeever, Caitlyn Meisner, Julia Salas, Rebekah Smith APPRENTICE KATARA GURUGOPAL

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PLEASE RECYCLE THIS MAGAZINE

AU S T I N F I T M AG A Z I N E

NUTRITION AUTHOR

Coach Kati Epps at MyBody GX

AUGUST 2022

RECIPE OF THE MONTH SWEET POTATO BREAKFAST BOWL INGREDIENTS: 18 oz sweet potatoes, cut into small pieces 24 egg whites 6 tbsp almond butter 3 cups of fresh or frozen blueberries 1 tbsp cinnamon PREPARATION: 1. Boil sweet potatoes until soft in a medium pot. Drain potatoes and return to the pan. Add egg whites and mix/mash with 1 tbsp cinnamon until you create a creamy mashed sweet potato. Turn the burner back to medium heat and stir frequently until sweet potatoes are fluffy and the egg is cooked through (about 5 minutes). 2. Divide into 6 containers. 3. Upon serving, rewarm for 45 to 60 seconds and add almond butter and blueberries. Serve and enjoy. Other topping options: • Shaved almond slivers • Walnut bits • Banana slices • Strawberry slices • Apple slices • Peach slices • Flax seeds • Chia seeds

KATI EPPS

Servings 6 298 calories, 39.4 carbohydrates, 8.5 fat, 19.9 protein

AUGUST 2022

NUTRITION AUTHOR

Caitlyn Meisner

FIGHTING CHILD HUNGER n Check out these

organizations that are committed to stopping the problem of child hunger at its source.

ith the lack of access to affordable, nutritious diets, food insecurity has been a continuing problem across the country. According to the Food Research & Action Center, over 38 million Americans lived in households that were food insecure in 2020. Additionally, about 3.9% of households in America experienced very low food security in the form of skipping meals or reducing intake. One of the most harrowing data points was that 1 in 7 households with children was unable to buy enough food for their families. Fortunately, organizations across the country and locally are committed to reducing these statistics and making children more food secure.

AUGUST 2022

Baylor Collaborative on Hunger and Poverty

The Baylor Collaborative on Hunger and Poverty is a Waco-based collaborative team that conducts research, advocates for policy changes and nurtures evidence-based solutions to the challenges of food and economic injustice through coalitions built throughout the state of Texas. The team tackles hunger, migration and nonprofit excellence to adequately navigate food

insecurity throughout the state. Baylor Collaborative has a specific Child Nutrition Program, which works closely with state and federal agencies to administer these nutrition programs for children. During the summer of 2020, Baylor Collaborative extended its Emergency Meals to You program during the pandemic, providing almost 40 million meals across 43 states. The team also provides school breakfast as well as summer and after-school meals. As stated on their website, “Public service is the engine that makes us run.”

1 IN 7 U.S. HOUSEHOLDS WITH CHILDREN WAS UNABLE TO BUY ENOUGH FOOD FOR THEIR FAMILIES IN 2020. meals during the school week. There are four programs offered by HopeAustin: the Meal Kit, Snack Support, Food Shak and the Family Meal Box program. HopeAustin partners with 80 schools within six school districts around Austin, serving over 45,000 meals per month and 1,900 students per week. There are great ways to get involved with this organization, from donating food or funds to volunteering!

No Kid Hungry Texas

No Kid Hungry Texas promises to let no child go hungry. According to Feeding America, about 20% of children in Texas live in food-insecure homes; No Kid Hungry Texas strives to end this trend by providing many programs and outreach in Texas. These initiatives include school breakfast, summer meals, after-school meals, food skills education, research, policy and advocacy. Program manager Mia Medina says that they are “ensuring kids have access to three healthy meals a day, all year long.” There are many ways to get involved with No Kid Hungry Texas, whether that’s educating yourself, connecting and sharing stories/questions, spreading the word about this issue, advocating for kids, donating or volunteering.

Hungry Souls

Hungry Souls is an Austin-based nonprofit that partners with schools across the Central Texas area and provides weekend and school break meals to students and their families. This organization desires to feed the greater Austin area, educate the public on the importance of ending child hunger and serve the community through their love of Jesus. It’s dedicated to uplifting the young population of Austin to ensure they’re doing well academically, especially as children facing hunger are twice as likely to repeat a grade, according to an article published by the National Education Association. Hungry Souls serves areas in Austin that are at least 80% economically disadvantaged. You can see which schools are partnered with this organization on their website. The team at Hungry Souls delivers cooler bags of food and menus for the weekend to use for cooking. Their impact has tripled from 2020 to 2021; they are now partnered with 24 schools and have donated almost 35,000 pounds of food. You can get more involved by donating online one time or as a monthly donor, or you can donate specific items that are in need.

Central Texas Food Bank

The Central Texas Food Bank is the largest hungerrelief charity in Central Texas; they work with food donors, financial supporters and volunteers to end food insecurity. Within the last year, the Central TX Food Bank has donated 54 million meals. This organization recognizes the impact hunger has on people from all walks of life, especially working families, retirees, grandparents caring for young children or the chronically ill. There are several ways to get involved with the food bank including donating financially — every $1 donated is matched and provides eight meals to a family. Other ways you can get involved are through volunteering, fundraising, advocating, donating food or shopping at a local store for a family. The problem of food insecurity among children is harrowing; thankfully, there are several local organizations committed to solving the problem. Make sure you do your part by donating or volunteering to help these organizations in their fight to end child hunger! afm

HopeAustin

HopeAustin is another Austin-based organization that supports the youngest members of the community by providing food security. This organization provides weekend meals to students who qualify for subsidized

AU S T I N F I T M AG A Z I N E

NUTRITION AUTHOR

Mia Barnes

TO EAT, OR NOT TO EAT? n Do you have a kid who just won’t

eat anything? Here are some tips and snacks to provide nutrition to those picky eaters.

romotional packaging and efficient marketing techniques make healthy eating for kids a bit complicated. Fruit chews featuring “Paw Patrol” will make your son scream for Chase’s gummies. On the other hand, this can be an asset to provide more healthy snacks if used in the same context. Without promotion, good foods can be a battle for some little ones. Here are some effective ways to marry healthy and delicious. This way, you both win.

This takes away from how good vegetables taste and how they benefit your health. Instead of forcing them to eat fruits and veggies, center your focus on teaching them how good these foods are for you and why, as well as how delicious they taste.

Encourage Snacks and Smiles

It’s common knowledge that too many sweets can lead to cavities, but most people don’t know that healthier foods promote better smiles. According to an article by Dr. Albert Song, a dentist at 172 NYC Dental, foods with high pH levels packed with nutrients lead to stronger and healthier teeth, while lower levels tend to make teeth appear dirty and pale. Ensuring children eat higher pH foods that are unprocessed and uncooked will lead to brighter smiles by stimulating teeth and gums. Eating healthier is excellent for oral hygiene as well as overall health. Almonds, carrots, berries and pumpkin seeds are ideal choices. Try to incorporate these into your kids’ diets.

Value the Vegetable

Encouraging your children to eat their vegetables before they can have dessert has the potential to backfire. Making them eat veggies to get a reward takes the emphasis off the healthy food and causes it to lose value. In the future, kids might associate vegetables with something they have to do only to get something better.

AUGUST 2022

FROZEN FRUIT POPSICLES Blend some of your favorite fruits or berries with juice. Pour the liquid mix into little paper cups or popsicle molds, and cover them with foil. You can insert popsicle sticks through the foil if you’d like. Freeze them overnight, and you’re golden! These are not filled with refined sugars and artificial dyes like the ones from the stores are, and they taste so much better. ENERGY BALLS Energy balls are a perfect example of packing a bunch of nutrients into a small snack. This recipe requires a little more effort since it has multiple ingredients, but it is well worth it. You will need 1 cup of oats, 1/3 cup of honey, 1 teaspoon of vanilla extract, 1/ 1 1 2 cup of dried fruit, /2 cup of flax seeds and /2 cup of almond butter. Put all these ingredients into a large bowl and mix them up. Then, roll the mixture into balls and refrigerate them.

Try Realistic Recipes

You can try to promote healthy snacks all day, but if you don’t invest the time to make the snacks appealing, odds are your little ones will object. Making healthy foods seem fun and appetizing is over half of the battle. If your kid wants to eat healthily but doesn’t consume enough, figure out how to make them eat more or pack enough nutrients into smaller snacks. Here are a few ideas to make food more fun for your littles.

Enjoy Eating Healthy Snacks

You must teach your children how to enjoy eating well. So many nutritious, healthy foods like fruits and grains can be incorporated into sweet treats to instill that what is good for you can also taste delicious. Getting picky eaters to eat well is an uphill battle, but it is definitely worth the climb. afm

PEANUT BUTTER AND BANANA QUESADILLA This recipe is good for you and tastes great, too. You just need a wheat tortilla, half of a banana, 1/8 teaspoon of cinnamon and 2 tablespoons of peanut butter. After you spread the peanut butter on the tortilla, place banana slices on half of it. Sprinkle cinnamon over the bananas and then fold it in half, and you’re done. It’s as easy as that!

Mia is a health and wellness writer and the Editor In Chief at Body + Mind. She specifically enjoys writing about women’s fitness, as well as mental health-related topics. When she’s not writing, Mia can usually be found reading poetry, taking a dance or cardio class, or hiking.

AU S T I N F I T M AG A Z I N E

NUTRITION AUTHOR

Katara Gurugopal

HEALTHY DIETS, HEALTHY KIDS n Are vegan, vegetarian and

pescatarian diets healthy for kids, or do they do more harm than good?

iets are becoming an increasingly popular trend, not only in Austin but across the country. However, are these diets safe to follow on a regular basis, especially for children? Many think diets like veganism or vegetarianism provide clean nutrition while others don’t think they provide enough nutrients. One thing most people can agree on is that a balanced meal is crucial, regardless of the person’s age. A nationwide study conducted by The Vegetarian Resource Group found that about 3% of Americans aged anywhere between 8 and 18 considered themselves vegetarian or vegan. This may not seem like much but nationwide, this amounts to approximately 1.4 million people. And, according to Austin-based certified dietician Sarah Harris, this amount is only growing. “As people have become more aware (of ) ethical farming practices, especially in places like Austin,

AUGUST 2022

(people) are very conscientious of what kinds of meats they’re buying and want to find locally raised and pasture-raised meats,” Harris says. “Those aren’t always accessible, so a lot of people tend to lean more toward vegetarianism.” Additionally, a MinnPost article analyzed a study, showing that only 0.25% of American children had an ideal diet by 2016. Rather, 67% of teens had poor diets, and 53% of kids aged between 8 and 11 had poor diets as well. So are vegan and vegetarian diets beneficial for children? Or do they do more harm than good? Harris, who has been working in children’s nutrition for more than 12 years, says she supports kids following these diets, as long as they’re getting the nutrients they need. “I like to think of these diets more as plant-based because we get the benefits by making sure we are including as many plants as possible when we choose to stay away from meats and animal products,” Harris

as if they have supplement help or a healthy genetic disposition However, she doesn’t generally recommend it. With a well-balanced diet, Harris says children can still receive their necessary protein intake. “Lack of protein isn’t really a problem, even for most strict vegetarians. Many foods have proteins like grains,” Harris says. “When somebody is following a strict vegan or vegetarian diet, they need to make sure they’re including things like beans, nuts, seeds, legumes, soy milk, tofu and quinoa — all great plantbased sources of protein.” One diet many people turn to if they want to avoid meat from land-based animals and poultry while still consuming protein is pescetarianism, as this diet consists of eating fully plant-based foods with the exception of seafood. Both Miller and Harris support seafood as a good source of protein, but only in moderation. According to the FDA, some fish (like some species of tuna) can contain high mercury levels, which can pose serious health risks to children. However, Harris says there are situations when these diets aren’t recommended. For instance, if your child has multiple allergies or is a picky eater, these diets may not be the best for them. “If a kid is already picky, even if Mom and Dad are offering beans and nuts, it’s not nutrition if they’re not eating,” Harris says. “So if they’re not going to eat those foods that are providing them the protein and nutrients they need, they could be lacking in some critical nutrients.” Whether or not you decide to have your child follow a restrictive diet, it’s best practice to consider their nutrition as a whole. Harris says it’s important to not only focus on cutting out foods but also bringing in foods as well. “A lot of times, people focus on foods they’re cutting out and eliminating,” Harris says. “I like to make sure people are focusing on what foods are we adding in (and) what are we including to make sure you’re still getting a well-rounded diet?” afm

says. “When I say plant-based, we are not talking about a diet full of cheese, pasta, pizza or soy-based meat products; we are talking about how we get nutrients from eating plants.” According to Harris, some benefits associated with plant-based diets include lower rates of cardiovascular disease, cancers and diabetes. However, along with benefits, there are also potential risks of following these diets. Nina Miller is a certified health coach and has been interested in nutrition from a young age. She advises against children participating in vegan or vegetarian diets because of the lack of protein. “Kids need a lot more protein than adults,” Miller says. “Kids are growing, and protein helps their essential body parts, tissues (and) organs grow. So, to me, it makes more sense for adults to be vegetarian.” Still, Miller claims there are certain situations when a child could healthily follow one of these diets, such

AU S T I N F I T M AG A Z I N E

LIFESTYLE AUTHOR

Laura Bond Williams

MARCHING TO VICTORY n Check out the marching bands

PROVIDED BY AUSTIN HIGH SCHOOL MAROON BAND

of Austin ISD and what it takes to prepare for football season.

AUGUST 2022

PROVIDED BY BOWIE BAND

arching bands make football games sound like football games. They create the pre-game pageantry and hype, and they power their school’s players, fans, cheerleaders and drill teams with pop songs, fight songs and “let’s go crazy” drumline cadences like “Wipe Out.” But marching bands’ halftime shows are the reason for their boot camp-style summer band camps, where students practice up to 40 hours a week the month before school starts. Eight minutes of halftime entertainment is five months in the making, representing over 150 hours of practice. The “summer band camp” tradition is known to generations of high school students. To perform in the Texas heat, directors and students know that getting in shape begins months in advance. Jennifer Hanford, the Bowie High School band director, says their training start in May. This can include walking, running/ jogging, and doing core and upper-body exercises. At camp, the student fitness leadership team leads a morning workout with running games like relays and bodyweight exercises on yoga mats, then a cool down. “They typically lead some sort of meditation to help calm their bodies and get them focused on the rest of the rehearsal day,” Hanford says. Bass drum player Ellie Gonzalez, who is preparing for her first marching season with Akins Eagle Band, started core and upper-body workouts in June. “(We do) pushups, situps, crunches — anything that can help with your core,” Gonzalez says. “We need our upper body to hold the drum upright, so we don’t fall

or have back pain.” While many Austin-area high school bands use straight-legged, corps-style marching techniques, Northeast Early College High School’s Soul Raider Band is known for their “show-style” performances with high, 90-degree steps and on-field dancing. “We’re the only show band in Austin,” says Rory Guice, Soul Raider Band director. “We do a lot of running, crunches, jumping jacks and other common workouts along with breathing exercises, drill and music rehearsal.” Practicing morning and night, Austin High’s Maroon Band features junior Anna Lilie, the only twirler in Austin ISD. She jogs in the summer to prepare for camp as

she and the color guard are always moving around the field. She says her approach to performing with the marching band is different from solo-competing with Twirl ATX. “You have to be entertaining and present yourself to a whole stadium,” Lilie says. “I lift my whole body up; I almost do a backbend so I feel and look more projected to the crowd.” Core strength, stamina, balance, marching technique and muscle memory are the physical foundations for marching, says Ryan Pride, assistant band director at McCallum High School and Director of Percussion for MAC Band. He focuses on helping young musicians develop the

AU S T I N F I T M AG A Z I N E

AUGUST 2022

for their body to make sound in a second. When it’s done well, you appreciate the physical and aerobic challenge of taking all that air in and using it for the next 15 seconds.” Anna Cecil plays mellophone in the Liberal Arts and Science Academy Raptor Band, and she prepares for camp with two-mile walks in June and July. One of the “unbearable rules” of camp is no sitting down during breaks, she says, and another is jogging on and off the field for water breaks. However, she enjoys the excitement before a show. “There’s a cheesy movie moment of quiet before we begin,” Cecil says. “A lot of us enjoy getting the experience of performing on a field, especially at night with the lights. It’s surreal.”

PROVIDED BY NORTHEAST EECHS RAIDER SOUL BAND

muscle to control their body weight. Preparation for marching season starts with playing in the spring and begins movement in May. Spring band camp teaches students the “roll step” technique to march forward and sideways and the elevated relevé for moving backward. Pride says today’s expectations are different because students march and play while also adding dance, lunges and even gymnastics. Faster music tempos mean players’ technique becomes more important to maintain balance while playing instruments. If The Go-Go’s “We Got the Beat” sets a pace for a moderate jog at 150 beats per minute — about a 10-minute mile — then compare that to a song like “Footloose” at 170 beats per minute. Pride says marching band show tempos may go up to 200 beats per minute in some parts, and players are sprinting — a unique challenge for the horn line and woodwinds. “The faster the tempo, the more air they need,” Pride explains. “We have staggered breathing methods, but they usually have to take in all the air they need to move and

PROVIDED BY CROCKETT COUGAR BAND

n LIFESTYLE

With the Texas heat, it’s important to stay healthy. Crockett Cougar Band Director Brianna Moehnke says parents help make sure kids stay hydrated and fed all season long. They also drive equipment trucks, help load or unload equipment, and build props for shows. Not only do parents help but part-time band techs help support these students, says Charles Mead, an alumnus of The University of Texas at Austin Longhorn Band and a former president of Bowie Band Booster Club. He says maintaining students’ health and safety in the heat is a challenge that AISD marching bands face. Ultimately, Mead highlights the unique opportunity marching band offers for students to learn a variety of skills and techniques.

“There are few opportunities to combine teamwork, physical activity and artistic expression than a marching band program offers,” Mead says. “These programs have evolved to levels where there’s opportunities to learn in ways they won’t experience anywhere else.” afm

Laura Bond Williams is an Austin-based writer, life coach and Pilates instructor and former marching band/colorguard parent who loves supporting kids and families enjoy movement for a lifetime. Learn how she helps kids and adults keep moving at laurabw.com and on Instagram @laura_b_williams.

AU S T I N F I T M AG A Z I N E

LIFESTYLE AUTHOR

Rebekah Smith

PHOTOGRAPHY

An Dang

PEACE, LOVE AND LITTLE YOGIS n Yoga Peace School provides a

space for little bodies and minds to move, explore and find peace within themselves and the world.

n Dang was enthused to hear that her daughter’s teachers noticed her heightened emotional intelligence and how it compared to other students. The reason being? Yoga. Aside from the physical benefits of developing motor skills, spatial awareness and mindfulness tactics, yoga can also enable children to identify and develop emotions through understanding empathy, compassion and kindness. For Dang, the founder and owner of Yoga Peace School in Brentwood, yoga is a lifestyle. She began the practice in 1996. Seven years later, she graduated from the University of Texas

AUGUST 2022

with a degree in architectural interior design, but she always loved working with children. When her daughter was in kindergarten, Dang was unable to find a preschool that had everything she wanted. So she incorporated her design, travel and yoga experiences to create Yoga Peace School. “This was all trial and error,” Dang says. “I was a single mom. I loved to work with kids. I was a yogi, and I was like, ‘I’m just gonna bring all this together and see how it goes.’” Dang opened the preschool in 2012 and has been changing little lives ever since. She uses her personal teaching guide, coined the Peaceful Approach to Learning™, or PAL method, to

encourage her students — children ages 1 to 5 — to find and radiate peace. “(The PAL method) is all about finding inner peace within ourselves through social and emotional exploration,” Dang says. “Once we find peace within, we are better equipped to communicate with others peacefully.” The founder shares that part of the PAL method is the exploration of mindful communication using the five senses. She says being aware of your surroundings helps enhance the experience. The children practice mindfulness techniques like breathwork using toys and other tools (i.e. feathers, pinwheels, expandable balls), play-centered yoga, and coloring and bubble

timers to teach concentration and explore feelings. They also enjoy participating in a human mandala flow, in which they form a circle and create a moving mandala through yoga poses. Cara Sheridan, a lead “peacekeeper” at Yoga Peace School, says research shows that breathwork and body movements help regulate our systems. She sees this change within her students each day. “Our kids might be wilding out (…) and we breathe in and out, and they’re completely different just from one breath,” Sheridan says. Sheridan enjoys switching up the day-to-day activities. After the students’ morning circle, which Dang says is to “acknowledge each other and build community,” they

go into their classrooms and do yoga. In Sheridan’s Lotus class, students typically practice their “pose of the week.” After yoga, they might begin meditation stations, take an imagination adventure where they use yoga poses to represent different parts of the world, or do story time yoga where they perform poses based on certain words in a story. “Every day is different,” Sheridan says. “Whatever the kids are feeling, that’s the energy I want to match.” Each day, students participate in imagination play without using screens or many toys, as it increases creativity. Sheridan says she sometimes even sets up large blocks as a stage and the kids produce a show! And what’s taught at Yoga Peace School often travels far outside its walls. Ayla Landry, the mother of two Yoga Peace School students, says her children can identify their emotions very well compared to other children their age. This is a tremendous leap, particularly for Landry’s son she recently adopted. “He came to us with global delays of all kinds in his development, growth and movement abilities, and he’s closed all of his gaps,” Landry says. “So much of it is because we’ve had a safe, loving environment with people you trust to grow.” Landry says she trusts the program because she knows the teachers won’t try to keep students tied to the day’s activities or have them deal with problems themselves. Instead, they help them navigate the present moment. Sheridan, who teaches Landry’s daughter, says that Dang’s goal is for the children to experience life and self-exploration in a healthy, mindful way. Sometimes,

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n LIFESTYLE that means playing, taking a deep breath or talking to a friend. Dang encourages this healthy lifestyle from an understanding that youth wellness means taking care of yourself holistically. “Youth fitness and wellness (are) fundamental when laying out the groundwork to living a healthy lifestyle,” Dang says. “Understanding the importance of the mind-body-breath connection at an early age helps us as we age to connect with ourselves, each other and our environment.” Dang encourages this healthy framework through the practice of social/emotional and mind-body awareness. She hopes these tools

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will impact the overall health of Austin youth. In one word, Dang’s mission is all about kindness. She says if her students can do nothing else, she hopes they can be kind to others and learn from their mistakes. Dang and her teachers like Sheridan guide students toward kindness in their everyday experiences. “You’re not here to impose some idea onto the child. Instead, you’re here to have an experience with them,” Sheridan says. “We’re not endlessly telling them how they can exist in the world. We want to see them experience existing and do that with them.” afm

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LIFESTYLE AUTHOR

Julia Salas

A QUICK CLIMB TO SUCCESS n James Roberts, a Westlake High

School student, shares how he became the 2021 youth national champion in speed climbing.

limbing up the 15-meter-wall, the boy was neck and neck with his opponent. Grabbing onto each red hold and propelling himself up, the young climber raced to the finish line. Reaching the top, the clock struck 8.22 seconds, marking a two-second lead over his opponent and securing his victory. Sounds of applause and cheering erupted across the gym in seconds. This would mark the moment James Roberts, a student at Westlake High School, became the U.S. Youth National Champion in speed climbing. After competing in Reno, Nevada in July of 2021, Roberts took home first place against competitors traveling from across the country. “I was pretty ecstatic after I won the race,” Roberts says. “Everyone was cheering.”

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Speed climbing, a form of indoor rock climbing, is where two athletes compete head-to-head to be the fastest to the top of a 15-meter-wall. Introduced to the Olympics in 2021, this once-niche sport is now one of the fastestgrowing sports in America. “(Speed climbing) requires strength, quickness, balance and intense focus,” Roberts says. “It’s an amazing sport.” Prior to his win, Roberts had been training for five hard years to get to where he is now. His climbing career first started after

a visit with his uncle, who brought him to an indoor climbing gym. “I couldn’t make it up an easy route because I was so scared of heights,” Roberts says. But even though he was scared, he continued to improve. Before long, Roberts fell in love with the sport and has since joined Team Texas, where he found his passion for speed rock climbing. “I love the speed and the intense focus that (speed climbing) requires,” Roberts says. “I love the instant feedback I get when I slap the timer at the top of the wall and

PHOTOS COURTESY OF JAMES ROBERTS

see my time.” With the support of his coaches and teammates, Roberts continued to perfect his technique and improve his timing. However, training was not always easy for him. Team Texas was based in Dallas, so he did not get to work with his team as often as he would have liked. Additionally, with the closest speed climbing gym that had a 15-meter-wall located in Katy, Roberts had to find different ways to stay in shape and keep his body conditioned. “While being home, I worked a lot on strength training,” Roberts says. “I also watched a lot of videos to analyze how I could get better.” Due to the distance from the gym and the fact that he was still a full-time student, Roberts did not get to train on a speed wall every day. Although he could make the drive, it was unrealistic to do it consistently. “There have been numerous times when it seemed like I should give up speed climbing,” Roberts says. “Trying to train without a speed wall in Austin was frustrating and challenging.” Not only did this pose a challenge, but due to COVID-19, various gyms faced limited hours or even full closures, ultimately making his training even more difficult. As a result, the majority of his training took place in a garage without air conditioning at home. Even though he faced many challenges, this did not deter his efforts. He soon realized the benefits of his situation. Although going to the gym was harder during the peak of the pandemic, he found himself having more time to train at his home gym. “In some ways, COVID-19 kind of helped,” Roberts says. “Sometimes, during online school, I was able

to go to Katy to train during the weekdays.” Despite the many challenges he faced, all of his training and dedication paid off when the day finally came for him to compete in the final championships in 2021. After a long couple of days of competing against other climbers, Roberts continued to win race after race. With five minutes to spare in between his prior race and the national championship, nerves started to build. Approaching the wall, Roberts noticed the growing crowd of parents, coaches and climbers from all across the country gathering to watch his final race. Although his nerves were high, he quickly shut them out and tried to focus on his routine.

“I didn’t know my opponent that well so I went into the race hoping for the best,” Roberts says. Although he was anxious, Roberts was even more excited. This was the moment that his five years of training and dedication would pay off. “My mind and body work in a heightened state when I am competing super fast,” Roberts says. “Conquering 15 vertical meters in under seven seconds is incredibly exciting for me.” Soon, a crowd full of parents, coaches and teammates would be sharing his excitement with him. After being lowered to the ground once he won, Roberts was surrounded by competitors, friends and family who wished to congratulate him. Ever since his win in 2021, Roberts has been hard at work training to hopefully compete in the Olympics. He continues to train and compete with the support of his parents, coaches and teammates. “I’ve learned to be grateful for everyone who’s helped me along the way,” Roberts says. “The climbing community has always been pretty supportive of newer climbers, so I’m thankful for everybody who was able to help me get to the National Championship.” afm

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LIFESTYLE AUTHOR

Rebekah Smith

GRIT, GAINS AND G10 LEGENDS n Coach David Granson and

his G10 Legends discuss the importance of building a healthy lifestyle at a young age.

lthough Houston and Dallas lead the numbers in Texas NFL player production, Austin is catching up as they’ve produced around 70 players since 1952. These players include Indianapolis Colts’ tight end Kylen Granson and former Atlanta Falcons tight end Ryan Becker, both of whom credit G10 Academy for their success. Kylen and Becker are like brothers. Both played football together at Marble Falls High School for two years before Kylen relocated to Westlake High School. They eventually reunited

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at Southern Methodist University and played together as tight ends. In 2020, Becker began his rookie year as a TE for the Arizona Cardinals but was cut from the team after receiving no preseason playing time. Instead of giving up, he started preparing for another shot at the NFL. To rebuild strength and courage, Becker called on Kylen’s stepfather, David Granson, who opened a training facility called G10 Academy in 2017 after years of coaching across Texas. David’s unique coaching style and faith in his athletes through G10 helped rebuild Becker mentally and

physically. “I knew I was a good college player, but you don’t really know if you can make it,” Becker says. “Coach Granson believed in me. He kept telling me, ‘Stay patient. Trust me. You’re good enough.’” What makes David’s coaching style unique is how he focuses on holistic training specialized for young athletes — primarily middle and high school students, some college, and a few professional athletes. But G10 all started with David’s own athlete, his daughter. David eventually returned to school to learn more about strength training and coaching to

breeds confidence, which, David says, comes through training, development and knowledge of what it takes to be physically strong. Players must understand their motivations and how to apply that to sport and life. For Army West Point linebacker Leo Lowin, the discipline learned during David’s training helped him establish a healthy routine for his future. Lowin played junior varsity in every sport until his junior year at Westlake, eventually ending up at G10. Lowin credits his career to David’s training as he has become a more functional, confident athlete. “(Training at G10) helped set me apart from the other guys in my grade,” Lowin says. “(...) I learned a lot about how to work out, eat, sleep. It gave me a body that was ready for college football.” According to David, knowledge and routine are both parts of building a healthy foundation. He says being mentally and physically healthy means understanding your gifts and how to enhance them. Lowin says creating good habits early on, like working hard at school and sports, will carry over into the rest of your life. He sought balance at a young age by dedicating weekdays to homework and training and spending one day during the weekend having fun with friends. “Finding balance is a key to life,”

PHOTOS COURTESY OF G10 ACADEMY

help her earn a higher-level spot in basketball. “Nobody wanted to train my oldest daughter because she was a girl,” David says. “So, I taught (her) myself.” David’s hardcore training is fueled by care for his athletes and their success as he tries to give an edge to student-athletes who were overlooked. “(These athletes) end up having a lot of success after leaving (G10) because (…) we spent enough time with them to learn what they’re capable of and figured out how to get it out,” David says. Becker is one of many athletes who David devoted his time, hoping to bring out his edge. After a year of training with David, Becker signed with the Atlanta Falcons in 2021. He was later injured during the preseason, cut from the team in May 2022, and has been recovering and training with David since. Still, Becker hasn’t given up hope and remains patient for an opening on an NFL team as a tight end or deep snapper. David’s stepson Kylen has also experienced a tremendous leap in his athletic career as a result of David’s coaching. While at Westlake, Kylen experienced two injuries, making him almost unable to try out for a college team. During his senior year, Kylen knew he had to work hard if he wanted to play and trained nearly four times a day to regain his strength. In 2021, Kylen became the fourth-round draft pick for the Indianapolis Colts. One reason why David’s coaching is successful is that he uses a small group training approach to train athletes who play team sports. His groups consist of six to 15 athletes, which he says is small enough to be intimate, informational and conducive to their sports. Small group training also

Lowin says. David’s athletes testify to his coaching through their habits and discipline, on and off the field. Though he has produced excellent football players, David’s G10 Legends roster also includes college and professional soccer, lacrosse, volleyball, softball and basketball players, as well as a collegiate swimmer. When it comes to building a healthy lifestyle, starting young is key. By making better choices and implementing more movement, you can start training for life. “Health and wellness is a lifestyle,” David says. “A good routine yields good results.” afm

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LIFESTYLE AUTHOR

Sam Hacker

READY, SET, FENCE! n Check out the Austin Fencers Club and the diligence and critical thinking it takes to be a fencer.

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n the gymnasium of the Red River Church, foils and epees are clashing with each other in a bout of fencing. They start off with a salute, blade raised in front of them before giving one salute to the referee and one to each other. Then, their blades swish to the side — the match has begun. The Austin Fencers Club meets Monday through Thursday from 5 to 9 p.m. and centers around recreational fencing for anyone and everyone who may be interested in learning how to fence or even those who are looking for a club to continue their fencing. In fencing, there are three types, each referring to a different weapon used: foil, epee and sabre. Foils and epees are primarily thrusting weapons, while the sabre is a cutting and thrusting weapon. The maximum weight allowed for the foil and sabre is 500 grams, while for the epee, it is 775 grams. For both foil and epee matches, the only way to score is with the tip of the blade; however, with sabre, you may use the side of the blade in addition to the tip to score points. In foil matches, points are only scored when the torso is hit. In sabre, the torso, as well as the head, are valid targets for scoring points. However, in epee matches, the entire body is fair game for points. While the Austin Fencers Club does not offer classes for all three types, they do offer classes on foil and epee. Blake Ruffner, a coach at Austin Fencers Club, has been fencing for 11 years and has been a fencing coach for the last few months in Austin. “I had a friend who did fencing and offered a demonstration,” Ruffner says. “I wanted to try something that wasn’t a team sport.”

IT’S CALLED MENTAL CHESS, BUT IT’S MORE LIKE A MARTIAL ART OR BOXING.” Fencing is a very physical sport, involving lots of exercise and technique in order to become skilled. Ruffner likens fencing to chess. “Some people call it a mental chess and yes, there are mental aspects, but it’s also super physical; you have to be athletic to be really good at it,” Ruffner says, “There are mental aspects, but it’s definitely really athletic.” Each class starts with a warmup — sometimes it’s just a jog around the gym, sometimes it involves tossing a ball to each other, other times it’s a game of either the coach’s or students’ choice. Ruffner says some people also do stretches. “If your body needs (stretching), you can do it on your own,” Ruffner says. “You should be sweaty and ready to start.” Austin Fencers Club offers beginner lessons for $30 for 30 minutes. In a beginner lesson, a coach demonstrates how to hold the blade, how the gear should be worn, the blade work, different types of footwork and more. “We recommend at least four or five intro lessons before joining the regular class,” Ruffner says. “It really depends on how fast everything clicks.” A youth class occurs from 5 to 6 p.m. on Tuesdays and Thursdays while open classes are available to everyone from 6 to 8 p.m. on Mondays through Thursdays. Then, from 8 to 9 p.m., the area is open fencing. You have to be at least 7 years old to fence with the Austin Fencers Club. There’s also no need to worry about renting or owning fencing

equipment as Austin Fencers Club provides all the gear necessary. However, if you wish to look into competing, it would be better to own your own equipment. In addition to the classes throughout the week, there is an invite-only competitive foil class on Saturday mornings. Competing in fencing in the United States is a little different than competitive fencing in other countries because fencing in the States is an entirely self-funded venture. Other countries will provide a stipend and fencing then becomes what they do for a living. In the U.S., competitions are also divided into age groups and regions. “It’s mostly recreational, but we do have a solid group of competitive fencers,” Ruffner says. “We don’t force anyone to go to tournaments; if you want to, we will help you get there and we will help you do good.” Fencing has been one of the five sports to be featured in the modern Olympics (the other sports include athletics, cycling, swimming and gymnastics). Sabre has been featured in every Summer Olympics since 1896, epee since 1900 and foil has been featured every year except in 1908. Though fencing has a lot of critical thinking involved, Ruffner says it’s actually fairly physical and requires much more physical discipline than one would expect. “(Fencing) is actually a lot more athletic than most people assume,” Ruffner says. “It’s called mental chess, but it’s more like a martial art or boxing. It’s combat but with swords instead of your fists.” afm

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2020

THE RISE TO POTENTIAL Check out Uprise Circus, a local social circus that supports underserved youth and facilitates their personal growth. AUTHOR LANDRY ALLRED

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or the past 17 years, Callie Brown has struggled with anxiety. On top of that, she was diagnosed with autism early this year, making it sometimes a challenge for her to do daily activities. But when she’s flying in the air, none of that matters. Brown is one of the many teens who is involved in, and now volunteers at, Uprise Circus — a local social circus nonprofit that aims to help underserved youth in Austin through the flying trapeze. The communities of youth they reach range from those in foster care to teens in the midst of a gender identity crisis to children who struggle with anxiety — anyone who needs support or comes from a disadvantaged environment. Liz Taylor, vice president and executive director at Uprise, says though the nonprofit aids in physical development, its main mission is to facilitate social opportunities and personal growth. “After a few weeks with us, kids who maybe came in their first day and sort of looked at the ground or feet and wouldn’t say anything (are) cheering, smiling and willing to try things,” Taylor says. Taylor, along with other current staff members, was once involved with Circus of Hope, a social circus that was active from 2013 to 2018. This organization provided both public sessions and youth outreach but eventually dissolved due to financial instability. In 2018, Uprise was born out of the remnants of Circus of Hope and now solely focuses on outreach, save for the occasional privately-booked session that helps fund their outreach program. Though Uprise doesn’t have a physical studio or building, Taylor and her team worked to build a rig that’s 110 feet long and 32 feet high, which houses their flying trapeze that is located in far southwest Austin. Brown is one of the students who has been

attending Uprise for the past year or so. She used to do gymnastics, so the trapeze came fairly naturally to her. When Circus of Hope was active, Brown used to fly there but later joined Uprise when Taylor invited her to be a part of it. As someone who struggles with anxiety, Brown says she needs a place where she can escape and just enjoy the present moment. “With anxiety, there are a lot of fears,” Brown says. “Sometimes you just want to get out of that world and go somewhere where you can just block out all that and do something you enjoy rather than having to worry.” However, after a few hours at Uprise, Brown’s mother Meg says she’s a whole new person. “She’s a different person when she finishes,” Meg says. “When we pick her up, she’s full of joy.” Past literature and research suggest that circus arts and education improve not only the physical development of children but also their psychological development. A thesis published in 2003 discusses how providing a community circus model can empower youth, especially those at risk, through scholastic, physical, psychological, sociological and mental benefits. One community this nonprofit serves is children in foster care. Dr. Juliette “Jules” Madrigal, president of Uprise, has fostered at least 17 children herself since first becoming involved in foster care when Circus of Hope was active. From her own experience, she notices how Uprise and the flying trapeze can fulfill developmental experiences for children in vulnerable situations, such as the foster system. “It’s hard for foster kids to do sports because they never know where they’re going to be from one day to the next, so they don’t get to join teams a lot of times,” Madrigal says. “The equipment is (also) really hard to come by, and with trapeze, you don’t have to worry about any of that.”

AFTER A FEW WEEKS WITH US, KIDS WHO MAYBE CAME IN THEIR FIRST DAY AND SORT OF LOOKED AT THE GROUND OR FEET AND WOULDN’T SAY ANYTHING (ARE) CHEERING, SMILING AND WILLING TO TRY THINGS.”

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Sixteen-year-old Adam is one of the many children at Uprise who is in the foster care system. His foster mother found Uprise for him to try out, and he’s been attending for the past few months. Adam, who has previously practiced with aerial silks, quickly learned the trapeze and has been pleasantly surprised by how Uprise has helped him. “I don’t think anyone in the foster system would expect to be doing such a thing, so I was a bit surprised and excited in the first place,” Adam says. “I, personally, am sort of a quiet guy or laid back, and (at Uprise), you have to be talkative and trust (others) or else you probably wouldn’t be able to catch (your tricks).” The Uprise outreach program is held on Sundays for about two hours in which children from different backgrounds will gather together. At the beginning of the class, the staff leads them through a social circus game to help them get comfortable with one another. After this, they take turns flying on the trapeze to practice their tricks. Taylor says the main point of this activity is to provide a safe space for them to fail as well as encourage community support from their peers. “Whether you’re a kid or an adult, it’s hard. Almost every day, somebody ends up crying,” Taylor says. “It’s a lot of emotions doing something that’s scary and difficult.” At the end of each class, whoever is leading will start shoutouts in which they recognize someone in the class and what they accomplished. Then, the students will take turns doing that for one another. Taylor says it’s rewarding to see the children overcome their personal challenges, especially if they’re not adept at trapeze. “Some kids come in and they’re kind of athletic; it’s not as hard for them,” Taylor says. “Personally, I wasn’t athletic and I was always the last to learn things. So those kids who come in, struggle, fight and finally achieve what they want, that’s the most rewarding for me.” Taylor says the staff gathers feedback and surveys from the students that oftentimes show how the lessons and skills they’re learning at Uprise bleed into other spheres of life. For instance, Adam says the skills he’s learned at Uprise have helped him gain more confidence in his ability to do other things, such as schoolwork. “Let’s say you were going through a challenge at school, and you were going through a challenge on the

LET’S SAY YOU WERE GOING THROUGH A CHALLENGE AT SCHOOL, AND YOU WERE GOING THROUGH A CHALLENGE ON THE TRAPEZE COURSE, IF YOU GET THROUGH THE CHALLENGE ON THE TRAPEZE COURSE, YOU CAN PROBABLY DO THE SAME AT SCHOOL.”

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trapeze course,” Adam says. “If you get through the challenge on the trapeze course, you can probably do the same at school.” But Uprise doesn’t just operate on the achievements of students or the work ethic of their staff; they have 20 volunteers who take time out of their days to learn how to best serve these youths and put that education to work. Most of the volunteers are adults but a few are students like Brown. On Wednesday evenings, volunteers gather to receive an educational lesson, oftentimes on topics about how to care for children in specific situations (i.e. how you can support children who are having a panic attack). The second half of the night consists of roleplay on the rig, so volunteers can practice different positions for the trapeze. Uprise operates on a 6-week program series schedule, typically doing a series in the fall and spring. This year, however, they received a grant, allowing them to have their first-ever summer series program. With this new schedule for the summer, they shaped the series to be more of a drop-in program, with eight Sundays being open for attendance and the dates in between for hosting newcomers. Though the program is six weeks long, many of the students return several times as it’s free of charge. Though some students get connected to Uprise through word-of-mouth, they are oftentimes connected through their schools or other nonprofits and organizations. Students are then encouraged to apply and can later try out the trapeze to see if it’s a good fit for them. One challenge for Uprise, however, is finding the transportation to get children to the rig. For some, like Adam, the commute is about 45 minutes. Taylor says especially with the population they serve, it’s a struggle to find a way to consistently bring children to Uprise. “We can only make this much impact in two hours,” Taylor says. “But if we can get up to two hours for six weeks, we really see them flourish.” Ultimately, the progress that’s made at Uprise is one that seems to carry beyond the rig and into these students’ everyday lives. Adam says being involved at Uprise provides a space for him to release his emotions. “It’s another form of having an outlet for my emotions; I channel what I think or feel into my craft,” Adam says. “(...) It helps you get a bigger picture of yourself and what you can actually accomplish. afm

WITH ANXIETY, THERE ARE A LOT OF FEARS. SOMETIMES YOU JUST WANT TO GET OUT OF THAT WORLD AND GO SOMEWHERE WHERE YOU CAN JUST BLOCK OUT ALL THAT AND DO SOMETHING YOU ENJOY RATHER THAN HAVING TO WORRY.” Note: Adam’s name has been changed to protect his identity.

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Kickin’ It With Patrick Miller Check out how Patrick Miller built a soccer club and family at the same time. AUTHOR LIZ HARROUN

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Patrick Miller, the founder and Director of Coaching of Capital City Soccer Club, felt his most comfortable on the soccer field from a young age. Miller grew up in the Dallas area with two older sisters and a supportive mother but, with his father not around, his coaches provided critical mentorship and development during his youth. The sport of soccer opened up a community and purpose that Miller knew, even early on, would always be a part of his life. He started coaching in some capacity as a teenager during camps, where he’d help with the younger children. Then, as a collegiate soccer player at Barry University in Miami, Miller took on his first paid coaching job with a middle school team. He continued to enjoy the coaching aspect of being on a team just as much as playing when he moved to Austin and finished his collegiate soccer career at St. Edward’s University. Out of college, Miller was a graduate assistant at the University of Houston-Victoria for a year before he started to coach club soccer in Austin. He coached for about six years, mostly for a satellite division of Liverpool International Academy. While he loved coaching, reporting to the headquarters in Dallas was frustrating in that Austin wasn’t getting the support he and his teams needed. Miller knew there was a better, different way to support the specific needs of the Austin soccer community. So, in 2019, he launched Capital City Soccer Club to do just that. From scratch, Miller built Capital City, which has a true Austin identity rather than trying to leverage an established club from another area. That also allows it to serve and adapt to the unique needs of south Austin families. For example, other clubs require children in south Austin to travel all the way to north Austin for practice, often during high-traffic times. Whereas Capital City offers high-quality training at a south Austin location, which is much more convenient for many families. Furthermore, a heavy emphasis is

placed on the training of younger players so they can benefit from the same intensity and specificity that is often only offered to older children. The club has grown to about 1,100 boys and girls, ages 5 to 19, and 25 coaches. The goals of these children differ, from wanting to play casually for the rest of their lives to wanting to land a spot on Austin FC. Miller’s goal, however, is simply to provide a platform for children to fall in love with the game of soccer. When a passion for the sport is established at a young age, that’s when the child’s specific goals are truly made possible. Miller has learned a lot about management and development in the few years since launching the club. In those same years, he’s become a father of two boys, Ethan and Owen (one 2 years old and the other 9 months old). While launching the club and serving as Director of Coaching amid recent growth has been difficult and exciting, it pales in comparison to fatherhood. “I thought (fatherhood) would feel like coaching, but it’s completely different,” Miller says. “Raising your own kids is just different. It’s hard to explain it unless you’re a parent, but there’s a huge difference you feel. My number one priority is that the kids are happy.” While coaching children successfully does take discernment and skill, most of it is sport-specific. Role modeling, encouragement and even sometimes discipline are involved — but that all stays on the soccer field. Miller’s main goal as a coach and now the director is to help children enjoy the sport as well as to foster development with the goal of reaching their specific soccer goals. On the other hand, while Miller loves playing soccer with his 2-year-old son (who is already extremely advanced for his age), soccer is only a vehicle to foster joy and connection with his children. While he’ll be thrilled if his boys decide to play, he won’t push his

“I THOUGHT (FATHERHOOD) WOULD FEEL LIKE COACHING, BUT IT’S COMPLETELY DIFFERENT. RAISING YOUR OWN KIDS IS JUST DIFFERENT. IT’S HARD TO EXPLAIN IT UNLESS YOU’RE A PARENT, BUT THERE’S A HUGE DIFFERENCE YOU FEEL. MY NUMBER ONE PRIORITY IS THAT THE KIDS ARE HAPPY.” AUGUST 2022

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own dreams on them. After decades of playing and coaching, Miller has seen how overbearing parents can have negative consequences on their children. Some kids stop enjoying the game of soccer with too much pressure placed on them to perform a certain way or worse, start to resent their parents. He says it’s not uncommon for children to be looking to the stands during a game, hoping for a glimpse of their parents’ approval rather than enjoying and focusing on the game itself. This isn’t something he wants for his own family so he aims to be intentional, even while the boys are so young, about how he introduces soccer into their lives. Balancing the work that comes with directing a growing soccer club with being a new father also comes with challenges. Fortunately, Ethan and Owen’s mother, Christie, has a flexible job and can help with the boys during the day while Miller tackles his day-today responsibilities as a director. Still, he tries to help throughout the day and week as much as possible and often uses nap times to catch up on his administrative duties so he has time to spend with his children after work. “The amount of attention they need is huge,” Miller says. Miller’s current goals for the club go beyond just growth; in fact, he feels that they might be close to their perfect operating size and wants to focus on quality over quantity. From there, his goal is to build a competitive team within each age group. “Capital City will continue to support the goals of every player from ages 5 to 19 to help them become passionate for the sport of soccer, have good role models in coaches and teammates, and be producing top teams and players in Central Texas,” Miller says. Miller is a role model himself, not only as a coach and father but also for those of us who want to build meaningful careers while also raising families. His story demonstrates how being passionate about what you do outside the home builds self-awareness and selflessness that can translate to being a better parent. Children need role models that lead by example, following their own dreams rather than forcing those dreams onto children. In this way, children can choose their own path, whether that be pursuing professional soccer or something entirely different, and know they’ll have support along the way. afm Liz Harroun is a nutritionist and regenerative agriculture expert with a passion for telling stories. When not working on her latest project, you can find her cycling or rock climbing around central Texas. Reach out or see more of her work at lizharroun.com.

AUGUST 2022

AU S T I N F I T M AG A Z I N E

WELLNESS AUTHOR

Sarah Leahy, CPT

LITTLE EARS LISTEN n How you speak about your body in front

of your children matters, and it can have a great impact on your child’s body image.

n many years of training clients, one unfortunate recurring theme pops up, particularly in female clients. The details change slightly, but the overall message is the same — they dislike their body, have a poor relationship with food and can distinctly remember being very young when they first became aware that they should be watching what they eat. For some, this came in the form of comments from family members — “Are you going to eat all that?” or “Wow, you eat a lot for a girl!” For others, it was watching and listening to a parent talk about their own body negatively and witnessing a constant cycle of fad dieting and unhealthy behaviors. There has been a positive shift starting in the fitness industry over the last few years focusing on moving your body for the joy of it and eating well most of the time, while still enjoying the things that make life full. Even with these changes, clients of all ages come in with similar body image and food relationship issues from childhood and adolescence. Parenting is no easy task. You must be mindful of

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your language being inappropriate and the way you speak about yourself, your body and food around your family. Children are always listening and observing; they take many of their cues on how to feel about their own person from the way their adult role models behave. Seeing a parent going through binge and restricted eating patterns in an endless cycle is just as damaging for the child as it is for the parent. Those seemingly harmless comments you make about your own body are heard and processed, and children will internalize them — suggesting that it’s necessary to cleanse or eat salad after eating a piece of cake or pizza, not being able to enjoy summer unless you change your body, commenting on a stranger’s weight and appearance. All of these things may seem innocuous, but your children are listening and learning that these actions are normal, and they start to believe that they, too, need to be concerned about how their bodies are perceived. The comments you make to your children about their own choices shape them and can have a lasting impact on how they view themselves, carrying over into

that our worth is inherently tied to the way our body looks and that being thin is a valuable life goal. Start by shifting the way you talk about yourself, and you’ll be leading by example. Being mindful of the way we speak to and about our children is just as important. Children will remember how you made them feel about themselves, and providing them with the tools and understanding that eating and moving our bodies do not have to be viewed as ways to control our self-worth will help them move into adolescence and adulthood with more confidence in themselves. Everyone wants their children to be healthy and happy, but many get caught up in their own insecurities, projecting their fear of weight gain and similar issues onto their children. Break the cycle with your own family, and teach your children that bodies change over time, food is so much more than something that needs to be restricted, exercise can be fun, and they are complete and worthy humans regardless of how their weight is perceived by others. How we speak matters and can impact our children’s lives, for better or for worse so be the example you wish you had when you were young. afm

adolescence and adulthood. I have heard client stories that run the gamut from grandparents commenting on how much a (growing!) toddler-aged child can eat, to parents letting their teenage children know they should drop a few pounds, to parents telling their adult children they’re “fat.” These are more extreme examples, but even small comments about how much/ what your child eats or how much they weigh can lead to a lifetime of unhealthy food and exercise patterns. It can be hard to always set a good example but becoming aware of your own struggles with self-love, fitness and nutrition is a good starting point. Being mindful of the language you use when you speak about yourself and your friends and family members’ bodies goes a long way in creating a positive mindset for your children. Kids hear you on the phone with a friend talking about how much you need to diet or the comments you make about your body in the mirror when you’re getting ready for the day. Seemingly harmless comments about a celebrity or stranger, whether it’s a joke about their weight or praising someone for getting slimmer, are teaching our children

Sarah Leahy is a Minneapolis transplant in East Austin, certified personal trainer, award-winning interior designer and former gym owner. She offers in-person and online training with an emphasis on strength training and building confidence in and out of the gym. Leahy’s passion for strength extends to your business, with a full offering of gym design and business consulting services.

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WELLNESS AUTHOR

Isabel Meijering, DACM, L.Ac

POKING, CUPPING AND WELLNESS, OH MY! n Check out why you may want to consider

signing your kid up for acupuncture or cupping.

ftentimes, we autopilot to find solutions in the same ways that those who were around us while we were growing up did. If your family turned to Western medicine a lot, perhaps you do too. If your family was big into herbal medicine, perhaps that stuck with you. For the vast majority of families here in the United States, Western medicine has been seen as a cureall. I believe we are beginning to see the faults in this system. Many of us do not want to turn to prescription medications if there are other alternatives, and many of us now see the value in preventative medicine.

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These same concepts apply to our children. There are wonderful, safe, small-dose herbal formulas to help children with focus, anxiety, sinus infections, the common cold, digestive upset and so much more. Seeing an herbalist will be an incredible tool to add to your toolbox for your children. If you decide to add acupuncture and cupping to your child’s treatment, that is another layer to the healing process. Cupping can be incredibly relaxing and sedating for children. It helps to calm their nervous systems and also clear heat. Children are pure yang in energy. You can see this by the way they are on the go all of the time, constantly

are so important in the acupuncture realm, and they will get to practice saying what does and does not feel good to them. When I work with children, each needle we use is up to them. We talk about exactly what will happen and they tell me if anything feels uncomfortable. This helps them understand consent and learn to talk about what does and does not feel good to them. Acupuncture and cupping also work on overall balance in the body. That is the same for both children and adults, and honestly, anyone can benefit from these practices to keep their bodies and minds in tiptop shape. Working with children to develop healthy lifestyle habits will help their transition into their teenage years and adulthood be so much easier. And they will have the experience of expanding their minds to the power of all different kinds of medicine — not solely Western medicine. I highly recommend seeking an acupuncturist and herbalist for your kiddos! All of the kids I work with love cupping because (1) it feels good and (2) they think they look really cool with the cup marks on them. I agree, and I tell them those cup marks are a sign of them taking care of themselves. If children are scared because of the needles, I find it helpful to let them know that we can always do acupressure and we will not use needles if they are not comfortable. In fact, there is a type of bodywork called tuina that encompasses acupressure and focuses on somatic release. It is a great introduction to acupuncture and something I use with clients of any age whom needles are not a good fit for. It is so important to build trust with children and go slow, making sure they know that they are in charge and it is their treatment, not the practitioner’s. In summary, acupuncture, cupping and tuina for children are as much about empowerment and consent as they are restoring the body back to a state of balance. It is so important to expose children to different modalities of treatment for health and wellness and for them to know it is all for their well-being. afm

taking in new information and oftentimes running around playing while red in the face. When they come down with something, their fevers tend to be higher than that of adults and their symptoms tend to come on stronger and leave faster. This is all yang energy. Giving them the tools to work on balancing their yang is so important. Breathing and meditation techniques are incredible resources for teaching children to help calm themselves down in a moment of heightened emotions, and they can learn to take a moment to breathe before responding in this state. Working on breathwork is something children can work on in an acupuncture or cupping session. These techniques will also teach them to be more in tune with their own bodies and help them ask for what they need. It is so important to teach children to be empowered and a part of their healing journeys. Their feelings

Dr. Isabel Meijering is an acupuncturist in Austin and is the owner of Admiring You Wellness. She has her doctorate in acupuncture and Chinese herbal medicine and specializes in cupping therapy, pain management, psycho-emotional support, menstruation support and allergies. She also has a B.S. in biomedical sciences with a minor in psychology and has a deep love for both Eastern and Western medicine.

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WELLNESS AUTHOR

Sam Hacker

NATURE’S CLASSROOM n Check out why it is beneficial for children to be in outdoor learning environments and how it improves brain development.

atching children at recess can sometimes seem like watching chaos personified. But the seemingly nonsensical stories and worlds they create are actually quite important to a child’s development. While they may not be learning arithmetic, they are building the base for when they eventually do learn it. “Outdoor learning environments, at that core, (are) setting the stage to encourage (…) physical activity (…) and cognitive development,” says Michelle Bertelsen, an ecologist with the Lady Bird Johnson Wildflower Center. Bertelsen says allowing children to develop their own intricate worlds is extremely important for them to develop executive function.

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“(Executive function) is the higher function of your brain where you are able to plan, self-regulate things, stay in control of yourself (and) organize things,” Bertelsen says. “These things are all linked and are critical to your ability to do everything else.” As children play with each other and the world around them, they are actively building a better foundation to improve both emotionally and physically. As children are engaging in outdoor learning, they aren’t just playing in a mud puddle; they are actively creating worlds and building relationships with the other children and the environment around them. Bertelsen says one childcare center had a pile of dirt accidentally dumped by a contractor, and the children immediately took a shine to it. They began digging tunnels and creating year-long stories. Depending on the weather, they adjusted how they played and interacted with one another, building forts and bridges as rain washed away their previously made tunnels. “(The school allowed the children to do things) that would cause minor injuries,” Bertelsen says. “They made the conscious decision that (they’re) going to be OK with that because it’s worth it.” By giving children the free reign to play as they would like, whether that be with a dirt pile or a clump of grass, Bertelsen says teachers had to do less conflict management in comparison to when play was more regimented and controlled. “Before, when it was, ‘You can’t do this, you can’t do that,’ (the teachers) just spent all their time breaking up fights, trying to keep kids from hurting each other,” Bertelsen says. “After (the teachers) changed this, (the students) started being more focused on what they were building or doing that a lot of that stuff fell away.” Bertelsen says the students also reported that they were less bored when they were given more freedom. She says one girl had three stumps stacked on top of one another other with some rocks surrounding them. When asked what she was playing, she said, “Obviously it’s H-E-B and these are the shoppers.” As children are learning in an outdoor environment, it allows their brains to feel more open to learning. There is less stress involved and so they feel more inclined to learn. “It’s easier to learn outside (…) even just going out in a more natural environment brings your stress level down,” Bertelsen says. “If you feel stressed or hemmed in, your brain is not willing to learn; it’s in flight or fight, so anything you can do to bring stress down (helps) and going outside is one way to do that.” The earlier a child starts learning outdoors, the better prepared they are for the future. There are

OUTDOOR LEARNING IS JUST NATURAL EXPLORATION. BY NATURAL, I DON’T MEAN EXTERNAL NATURE, BUT THE NATURAL WAY A KID EXPLORES AND LEARNS.” age-appropriate modifications for little children of course, but part of the development of a baby is allowing them to crawl and explore the world. “You want (your child) to navigate uneven surfaces to learn how to use their bodies, and they will be more sure-footed later on (and) more able to do things,” Bertelsen says. “And they will absolutely fall. But if you deprive them of uneven, unstable surfaces, that’s how they learn to balance; that’s how they learn what their bodies can and can’t do.” That same idea continues throughout childhood and into adolescence. Bertelsen says the sooner a child learns what their bodies are capable of, the better prepared they are for the future. “Outdoor learning is just natural exploration,” Bertelsen says. “By natural, I don’t mean external nature, but the natural way a kid explores and learns.” afm

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FITNESS AUTHOR

Caitlyn Meisner

FITNESS FOR TEENS n This summer, Planet Fitness has been offering its free, teenage summer program again to empower teens in their wellness journey.

taying motivated throughout the summer months is difficult. Fortunately, for teens across the country, Planet Fitness is continuing their High School Summer Pass, which allows teens aged 14 to 19 to work out for free until August 31st in any Planet Fitness gym. Chris Epper, the VP of Marketing for Excel Fitness Holdings at Planet Fitness, spoke on the mission of the program and what Planet Fitness is doing for teens across the country. “Lots are struggling with mental health,” Epper says. “We shifted gears from our 2019 program, the Teen Summer Challenge, as a result of the statistics we found in teen fitness from the pandemic.” Epper and his team hope to make a positive impact through this program, especially to encourage teenagers — and their parents — to make a commitment to their physical and mental health. Darla Castelli is a professor in the Department of Kinesiology and Health Education and the Director of the Kinetic Kidz Lab at the University of Texas at Austin. She emphasizes how healthy teenage living, including physical activity, can improve mental health. “(Physical activity) changes one’s mood to a more positive disposition,” Castelli says. “(People are) able to

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navigate adversity just a little better.” Castelli’s research focuses on how physical activity is linked to cognitive development. She says as teens enter the real world, especially with a wide range of age groups in a gym setting, they learn societal cues. “You are building this bank of cognitive reserve that you can draw on in later life,” Castelli says. “The etiquette of the weight room (gets) a young person familiar with particular social norms.” On the other hand, Leslee Feldman, a trainer at Castle Hill Fitness and the girls’ lacrosse coach at Bowie ISD, has a different approach to teens and physical activity. She claims that by incorporating dynamic warmups and drills, athletes are able to keep an interest in the sport. “Every eight to 10 minutes, there has to be a new drill; otherwise, they lose interest,” Feldman says. “I also try to find out something about (my lacrosse girls) while they’re warming up. I ask them a bunch of questions — if they have animals, if they have siblings or if they’ve ever played other sports. I kind of use that as motivation.” The discussion around fitness for teens becomes even more important with the emergence of childhood obesity, as it is a prevalent concern in the U.S. today. The CDC National Center for Health Statistics

recently published a study showing that from 2017 to 2020, the prevalence of obesity among the ages of 2 to 19 was 19.7% in the United States. These numbers are incredibly important to address as obesity is continually impacting American children at younger ages, which affects their ability to become physically fit and healthy as they mature into their teen years. Castelli echoes this concern. “Disengagement of children in physical activity is happening now around ages 8 to 10,” Castelli says. “Levels of obesity (are) clearly increasing at the prekindergarten age group.” One obstacle for teens starting their fitness journey in the first place was most recently the pandemic. The closure of all public places hindered all Americans’ ability to get out and exercise in a gym. Castelli says this reversed the engagement of Americans’ intensity and regularity of engaging in physical fitness. She also mentions that the recent uptick of teens using e-cigarettes has played a role in decreased physical fitness. From her experience coaching lacrosse, Feldman says the existence of eating disorders has posed an issue for many teens trying to pursue physical activity. “Many of my athletes have experienced eating

disorders or have so much going on that it’s difficult to maintain a level of fitness across the board,” Feldman says. With programs like Planet Fitness’ High School Summer Pass, Castelli sees its benefits of being inclusive and equitable, with noticeable drawbacks. Even if the program cost one dollar, Castelli says people would make more of an investment in their wellness journey. “The dropout rate is a little higher (in free programs),” Castelli says. “Whereas if the cost was $1 or $5, something where an individual has to make an investment, the likelihood that they will adhere to that physical activity program is a little bit higher.” However, Castelli says offering free classes is still the best as it provides equal access to individuals who don’t have the financial means to work out at gyms. But there is still a potential risk that people will stop attending because they’re not losing money. Overall, fitness is something teenagers can get serious about in a cost-effective and healthy way, especially in the summer. There are plenty of ways to continue being active throughout the summer months; you just have to find them and invest! afm

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FITNESS AUTHOR

Mallory McKeever

CREATIVITY & FITNESS n Creativity has a surprising role in physical

health for kids, both in physical development and practicing exercise today.

ften, creativity is assumed to be something only for painters, artists or musicians. However, it’s also for the biker, soccer player, dancer, archer, weightlifter and climber — all of whom press on to a greater physical feat by asking, “What is going to motivate me to move?” Is it the challenge of another rep of curls? Pushing for an extra mile during a run? A new dance move to master? A workout routine that gets you excited? Creativity is that which makes life vibrant, forges new paths, invents new colors and sounds, and designs with ingenuity. In 2022,

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the Journal of Creative Behavior stated that creativity through the eyes of hard science is known to bring joy, wonder, excitement and pleasure into life. Not only does creativity bring joy, but it also affects physical health in kids who are still developing. According to Boston Medical Center Pediatrics, physical activity is generally important for one’s health but especially so in childhood, the “golden period for physical and mental development.” Physical fitness for kids is about more than protein intake or athletic genes; it revolves around implementing one’s own personal

sense of creativity. “(When) a person gets to pick and choose and put together the types of movement that make them feel good, I think it sticks more,” says Michele Rusnak, a former elementary physical education teacher at Austin ISD and assistant director of health and physical education. For Rusnak, creativity is about the individual plan and starts with figuring out what creative movement you really like. This creativity can come in lots of forms, she says. If the activity reinforces the thought, “This feels good; I like this. I’m going to stay moving for the rest of my life,” then

KIDS ARE MAINLY THE MOST FIT IN SECOND AND THIRD GRADE. THEN, IT STARTS DETERIORATING A LITTLE BIT AND WE TAKE THE PLAY OUT OF STUFF.”

it fulfills your individual sense of physical creativity. Being physically active shifts to being physically educated when one gets to choose their form of fitness combined with knowledge of the importance of fitness. “Knowing that education piece of why you’re putting certain things together is going to give you that foundation to create your own creativity,” Rusnak says. “(You get to) be the person you want to be and move the way you want to move.” But where does this creativity begin? Rusnak focuses on a thread that seems to connect creativity and fitness — playing,

a vital part of the childhood experience. In a study published by the National Library of Medicine, the idea of “play” leads to creativity and growth in many areas. It contributes to physical development as well as cognitive, social and emotional well-being. When most of us think of “playing,” we imagine preschoolers jumping around on the playground. But “playing” is really the individual’s love for physical activity before any factors have time to alter it. “Kids are mainly the most fit in second and third grade,” Rusnak says. “Then, it starts deteriorating a little bit and we take the play out

of stuff.” After puberty, she says, is when family values and eating habits assume a role in a child’s upbringing and fitness doesn’t come as easily. “Then, it becomes: Did we install that value enough where (the child) wants to continue to go out and play? How do you keep that (value)?” Rusnak says. It’s this “play” aspect of activity that seems to be the biggest motivation. Now, to re-light the motivation for physical activity, the answer to the question, “What makes me move and feel happy?” must be found again. The Journal of Creative Behavior claims that creativity during childhood has been positively associated with adaptation, development, learning and growth. A 2017 study by Pediatrics International also found an association between levels of creativity and physical fitness. Children who were considered creative performed better physically and had stronger cognitive processes and performance than less fit children. Rusnak gives an example of how creativity and physical fitness coexist in the real world through how we imagine hypothetical scenarios if we were given a basketball and asked what can we do with it.

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n FITNESS

“You might start making up all kinds of weird fun stuff,” Rusnak says. “That kind of creativity happens all the time.”

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Physical health for children doesn’t start or end at the playground; it carries over into the mind of the individual child.

Individual creativity is required for anyone to find an activity, sport or hobby that keeps them active. Finding an activity that fits your own likes and dislikes makes physical exercise a practice of doing an activity you enjoy and getting to know yourself better, not a chore. Rusnak says this discovery starts with learning more about yourself, figuring out what makes you feel good and then combining it with exercise that’s good for your body. So maybe it begins small by simply doing what you love outdoors or making your own circuit training. Rusnak shares that she often starts by giving her students a basketball and asking, “Show me everything that you can do. What can you do with a basketball?” Just their answer can spark something creative. afm

PET OF THE MONTH SPONSORED BY AUSTIN PETS ALIVE!

FEATURED

Pet

CHECK OUT THIS MONTH’S FEATURED PET… MARLA Meet Marla, this month’s featured pet from Austin Pets Alive! Marla was the most recent Austin FC honorary mascot and is hoping to be united with her new family! She is three years old and came to APA because she and her puppies were diagnosed with parvovirus. Fortunately, thanks to the efforts of the Parvo Puppy ICU at APA, they all survived!

Want to know more about Marla? Visit austinpetsalive.org today!

Check out Marla’s bio on the APA website here: https://www.austinpetsalive. org/adopt/dogs/ apa-a-98304!

PHOTOS COURTESY OF APA

Later, Marla was then diagnosed with distemper, which can be fatal unless treated. APA is happy to share that Marla is now a distemper survivor, and she has been living with other dogs in a foster home. She is happy and sweet but also in great need of a forever home.

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FITNESS AUTHOR

Whitney Otstott

PHOTOGRAPHY

Courtesy of Whitney Otstott

A WILD WORKOUT FOR KIDS n Here are some animal-themed workouts for

kids to encourage them to get their sweat on!

ncouraging kids to stay active through the hot summer months might sound as much fun to them as summer school, but what if they were prowling through the jungle instead? Jumping into a pond? Waddling across a frozen tundra? A workout for kids can exercise the imagination as well as the body! This animal-themed workout

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for kids is fun and packed with functional movement. They won’t even realize they’re working out! And bonus, teaching kids early that exercise is fun sets them up for long-term success. This workout can be formatted in any number of ways based on your timeframe and the attention span of the kids. A simple format idea is 45 seconds of work and 15 seconds of rest for each exercise.

Complete the entire set twice and that’s 24 minutes of exercise. You can also do a Tabata-style workout, with 20 seconds of work and 10 seconds of rest for eight rounds. For this format, I like to alternate two exercises during each Tabata round. Whatever the format you choose, have fun, be silly and get moving! Adult participation is encouraged!

< Bear Crawls

Keep your knees low and shoulders over your hands! You’re on the prowl and must tread lightly so you can sneak up on your prey.

Flamingo Balance >

The silly flamingo is always standing on one leg. Hold your core tight to help with balance. If the flamingo had arms, what do you think he’d do with them?

< Dead Bug

Oh no, you’re a squashed bug! Press your core into the floor and alternate stretching out either arm and leg.

< Inchworm

Inchworms don’t go very fast as they inch along, up and down. Try to keep your knees straight!

Bunny Hops >

Pretend you’re in a field and having a bunny race with your friends. Who will win? Hop with your feet together!

Bird Dog >

A bird dog points to let its handler know where to find the bird. Keep your balance as you stretch out one arm and leg on opposing sides.

< Frog Jump

Frogs beat the heat by jumping into the nice cool water. Pretend you’re a frog and see how high you can jump!

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n FITNESS

< Donkey Kicks

Don’t stand behind a donkey or you might get kicked! Keep your knee up high and kick back with your heel

< Starfish Jump

Do starfish really jump? Probably not but who knows? They’re in the ocean, after all! Do your best impression of a starfish with a big jump!

Flying Bird >

Pretend you’re a bird soaring high above the ground and looking at everyone down below. Your leg is out straight behind you and you’re “flying” with your arms.

< Crab Walk

You may have seen crabs at the beach and they always walk so funnily! Lift your hips and walk backward like a crab.

Penguin >

Ever wonder why penguins waddle? Maybe their feet get cold on the ice! Waddle around with your best penguin impression! afm

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Whitney Otstott is the owner of GirlPower Fitness, a private fitness studio in southwest Austin that’s just for women. Whitney has been in the fitness industry for more than 25 years, teaching numerous group fitness formats and offering personal training in a way that helps women get stronger and healthier in a nurturing and empowering environment. Learn more at https://girlpoweraustin. com/.

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FITNESS AUTHOR

Monica Brant

Raw Power Gym

AUGUST 2022

KICK MO’S BUTT

n Check out this month’s edition of Kick Mo’s Butt with Monica Brant at Raw Power Gym in Austin.

uring my 21st Arnold Sports Festival appearance earlier this year, I ran into a former friend, co-founder and gym owner, Seneca Sarnella. As a two-time Texas’ Strongest Man champion and highlydecorated strength athlete, Seneca has experience with just about every type of training style one could be looking for. Years ago, he owned a gym in Lakeway, and we even held a Kick Mo’s Butt workout together. Upon seeing him, we determined it was time to update our KMB session since he is now co-owner of a new location called Raw Power Gym. (Raw Power is included in the same space as my KMB on Xceleration Sports Performance Lab, where I showcased a “sprint” session with coach and owner, Matthew Neel, last year.) Combining all these talented coaches and opportunities for athletes of all ages, skills and levels of talent seems like a brilliant idea to me. My GPS brought me straight to the easy-to-find facility in Spicewooods, right off highway 71. After a brief hello and final decision of what the session would consist of, I spent a few minutes getting my body ready with some easy warm-up functional movements. Then, we got down to business. The goal for this session was to work through the correct form with both traditional squats and deadlifts. Both are old-school and can be extremely effective

for strengthening the entire body. Plus, it has benefits such as dramatic increases in power, strength and size. Not to mention the confidence gained by utilizing compound movements that burn tons of calories and can help to get you shredded! Disclaimer: The shredded part does not happen in just one session, unfortunately. Since Seneca has unparalleled knowledge of strength training and holds two coaching world titles along with many national and state championships to his credit, I knew I was at the right place to have my form analyzed. We started off with squats, and Seneca watched my first set without correcting anything. Now, I have lifted for over 20 years and worked with many coaches over the years, but somehow, I missed some important postural ideas. Some of the small

changes after my first set of only the bar were the following:  Tucking my chin down for my neck to stay in proper line with my spine and keep traps out of the way.  Inhaling through my nose and exhaling through my mouth (which I usually do anyways — yay!) and holding my breath throughout the range of motion, releasing it at the top.  Elbows drop more forward to help contract the lats for a stronger and more neutral body.  Slightly contracting my upper body for more strength and trying to “bend the bar.”  Wider foot stance with toes angled out to allow the hips to open more naturally, thus allowing the body to drop lower altogether.

AU S T I N F I T M AG A Z I N E

n FITNESS After the bar set, we did a second set with the bar and new positions, which felt good and strong. Since I was able to handle all the cues well, we moved up to 95 pounds for five reps. And then, we rolled with 155 pounds for a single rep, and since I did not go low enough, we did a second single rep and Seneca approved on the second try. Moving on, we tackled deadlifts — one of my all-time favorite movements! To create power, Seneca advised me to “flex my armpits” and extend my arms straight while pushing the bar away from my body. We started with 65 pounds with three reps, and Seneca said we needed to add some pounds! A couple of other cues, toes are grabbing the floor and weight is in the middle of the foot. We moved right up to 165 pounds for a single rep and it came up easily… so it was only natural to add more weight totaling 205 pounds for another single rep pull, and it was clean!! Even though we knew the idea was to “Kick My Butt,” we felt it was important to end on a good note and not push my body beyond since I have not lifted heavy for quite some time. It was an excellent feeling to go big again (big for me), and I decided I really must start doing this more often. Thanks, Seneca! Seneca has trained athletes of all ages, abilities and disciplines and understands how to bring out the best in anyone. Raw Power Gym offers group and private sessions for all. Check out the official website for more details:

https://www.rawpowergym.com/. Seneca and the Raw Power team are relentless about providing a safe, supportive and motivating

training environment like no other in the Spicewood area. You should really go see them and be sure to tell them Mo sent ya!! afm

Monica Brant | IFBB Fitness Olympia & International Fitness Cover Model To contact Monica Brant, find her on the following social media platforms: FB: @MonicaBrantFanPage | IG: @OfficialMonicaBrant Official site: www.monicabrant.com (currently under construction)/www.themonicabrantshow.com

AUGUST 2022

ARE YOU AN EXPERT IN MEDICINE, NUTRITION, FITNESS OR OVERALL HEALTH AND WELLNESS? ARE YOU PASSIONATE ABOUT SHARING YOUR EXPERTISE WITH OTHERS? DO YOU LOVE TO WRITE?

WE WANT TO HEAR FROM YOU! AFM is in search of regular expert contributors for our monthly issue. If interested, please contact editorial@austinfitmagazine.com to further collaborate.

AMBASSADOR’S CORNER AUTHOR

Billy Bosco

AMBASSADOR’S Corner ORANGETHEORY AT SOUTH LAMAR n Check out this month’s edition

of Ambassador’s Corner with AFM Ambassador Billy Bosco at Orangetheory’s South Lamar location.

The Process

ello AFM! Today, I’ll be covering my workout at Orangetheory. Despite running two marathons in my life, I still don’t enjoy cardio more than lifting heavy things. Knowing the emphasis Orangetheory places on cardio, I was still excited to try it because I enjoy fitness of any kind. Getting into a fitness routine is challenging. People are often confused about how much they should lift or run and how hard to push themselves. Orangetheory does a great job managing this for you. Before we jump in, this month’s Ambassador’s Corner supports the Texas Parks & Wildlife Foundation, which has been advancing conservation in Texas for 30 years and counting. Thank you for your generosity and support in transforming Texas for current and future residents. Every donation goes toward caring for our state’s wildlife, habitat and natural resources.

AUGUST 2022

Orangetheory offers many classes, but they still give you their undivided attention on your first day. The instructor for my class was actually a high school friend of mine named Anna, so I arrived 30 minutes early (they recommend 15 minutes) to catch up. During this time, you sign some liability waivers, tour the gym and hear how the heart rate monitor works. Once the previous class cleared out, Anna showed me around the room and told me how to work the treadmills, rowing machines and weight floor section. Every station is labeled with a number, which is where you stay at each station. Once I was familiar with everything, it was time to work out! My heart rate appeared on the treadmill and big screen TV, and I was off!

Orangetheory impressed me by having up to 70-pound dumbbells, which is plenty heavy for what we did. The weight circuit included one heavy lift in the 5 to 8 rep range. This was followed by an AMRAP (as many reps as possible) or a similar but easier-on-the-body move. This allowed you to go heavy for a little and then burn out safely. The first weight section was legs, so we performed weighted sumo squats and burned out with frog jumps. My quads were burning, but in the way you want! After a couple of sets on your own, we used the remaining time to perform a core exercise for as many reps as possible. This was nice as my quads were already burning from the run. The remaining 3 to 4 minutes were spent on the rowing machine, which is my favorite piece of cardio. We did two sets of 100 meters as fast as possible and then rested as needed. There was one final all-out row and then we rested the remaining time while the runners finished their circuit. That was the first half of class; then, we repeated the format but with a slower tempo run and different muscle targets on weights. Finally, the workout ended, and I managed to survive!

BILLY’S CHOSEN NONPROFIT:

My Review

Orangetheory is a franchise, which means you’ll get the same thing wherever. This isn’t bad, though, because it’s a consistent, well-rounded workout. The heart rate monitor holds you accountable. It lets the instructor know when you’re struggling or not pushing yourself. It helps you change the pace and pay attention to your breathing and how it affects your heart rate. Cardio is cardio, wherever you go. Some people love it, most hate it, but everyone needs it! You don’t have to be a runner; you can walk and still burn calories while improving your cardiovascular health. The weight section, while simple, was effective. They hit all key muscles with heavy weights and burned them out. The rowing machine will always be my favorite, so I was sad it was underused in this class. However, each class is different. This class isn’t for everyone. I wish there were more opportunities to interact with the instructor and classmates. I didn’t feel the community aspect I feel at other boot camp-style workouts. I wanted to talk with the instructor more but was too busy gasping for breath while running or lifting weights. However, as I watched people leave, I could tell there is a strong community base. Orangetheory is great for a majority of people. You’ll improve cardio, lift heavy weights, make friends and keep yourself accountable. It just depends on your love or hate for cardio! afm

Texas Parks & Wildlife Foundation Click here to donate! The Workout

Each class places a different amount of emphasis on cardio versus weights. This class was more cardiooriented, so it was a 15-minute cardio circuit followed by a 15-minute weight/rowing machine circuit. We repeated this twice for the full hour. I’m not a fan of running, but I understand the importance of cardiovascular health. The 15 minutes flew by, thanks to the tempo change every couple of minutes. You start out slow to gradually raise the heart rate and, eventually, the pace is a comfortable run (or walk). The goal is to stay in a certain heart rate zone that they claim is the sweet spot for burning maximum calories from fat. So whenever my heart rate would get out of that zone, I could increase or decrease the speed. This helped the run go by quickly as I was focused on my heart rate and breathing. After the run, there’s a brief rest while transitioning to the weights. I was concerned they wouldn’t have heavy enough weights that I’m used to lifting.

AU S T I N F I T M AG A Z I N E

CALENDAR AU G U ST 2 0 2 2

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Events

BAT FEST

Austin, TX AU G U ST 2 7

AU GUST 4-6

AUG U ST 2 0

AU G U ST 2 4 - 2 8

Hot Summer Nights

Austin Pride Celebration

aGLIFF’s LGTBQ+ Film Festival

It’s festival season! Check out this year’s Hot Summer Nights, a free music festival in downtown Austin. Presented by Red River Cultural District, Hot Summer Nights will feature a variety of performers including Amplified Heat, Beachside Vibes, Lil Douzy and more. Check out their website for the full schedule.

AUGUST 2022

Austin’s Pride Celebration is back after two years, and it’s going to bigger and better than ever! The last celebration took place in 2019 with over 400,000 attendees. This year’s celebration will include entertainment along with a festival and parade that will take place in downtown Austin. All proceeds will go back to the community. Tickets can be purchased online or at the gate.

This year will mark PRISM’s 35th annual marquee LGBTQ+ film festival, which highlights and supports film programs, events and organizations relevant to LGBTQ+ identified people. This 5-day event will take place at Galaxy Theatres and will provide screenings, events, Q&As and more to the community. Badges can be purchased online.

AUG U ST 27

Austin Summer Carnvial

Get ready to party at this year’s Austin Summer Carnival, which celebrates the African heritage along with Brazilian, Latin and Caribbean rhythms in Austin. Presented by Club Bantu and Samba Saudade, this event will take place from 7 p.m. to 2 a.m. at The Venue ATX. Come dressed in your best carnival costume or, as the website says, “nothing at all.” Tickets can be purchased in advance online.

SPECIALS

6 Months for $399

EXPERIENCE TASTES GOOD

AUG U ST 27

Bat Fest

You’ve heard of the South Congress Bridge bats, but have you been to Bat Fest? Hosted by Roadway Productions, Bat Fest is a chance to celebrate the bats of Austin while enjoying a good musical performance. Performers like Fetty Wap and the Toadies will make an appearance, as well as the bats (hopefully sometime between 7 to 8:45 p.m.). There will also be a bat costume contest, so come ready to fly! AUG U ST 27-28

WWW.MAUDIES.COM

12 Months for $599

NORTH SHORE OF TOWN LAKE ON HIKE & BIKE TRAIL BEHIND AUSTIN HIGH SCHOOL

512.467.7799

EXPERIENCE TASTES GOOD 512-771-2220

CATERING@MAUDIES.COM

WWW.MAUDIES.COM

www.texasrowingcenter.com info@texasrowingcenter.com

EXPERIENCE TASTES GOOD

APP

Are you a fan of model trains? Well, you’re in luck because this year’s Austin Train Show is going to be one to remember! Hosted at the Palmer Events Center, this show will provide over 25,000 square feet of model railroading for the whole family to enjoy. Admission is $8 and the show will take place from 10 a.m. to 5 p.m. on Saturday and 10 a.m. to 4 p.m. on Sunday.

CATERING@MAUDIES.COM

Intro-to-Rowing Program (6 classes) Unlimited Rowing, Kayaking, Canoeing Unlimited Stand Up Paddling Gift Certificates Available Experienced Coxswains row FREE!

512-771-2220

Austin Train Show

CATERING@MAUDIES.COM

WWW.MAUDIES.COM

EXPERIENCE TA 512-771-2220

CATERING@MAUDIES.C

EXCLUSIVE CONTENT!

AUG U ST 30 - S EPTE MB E R 5

ATX Black Food Week Restaurant Week 1

• • • • •

512-771-2220

The end of August marks the beginning of ATX Black Food Week, a series hosted by the Austin Justice Coalition to celebrate Black-owned restaurants. The first two restaurants that will be highlighted in August include Bird Bird Biscuit and Aster’s Ethiopian Food. Keep an eye out on AJC’s website for other restaurants to visit.

Download AFM’s brand new app for exclusive content on all things 512-771-2220 CATERING@MAUDIES.COM WWW.MAUDIES.COM health, wellness, fitness and Austin. 512-771-2220 CATERING@MAUDIES.

EXPERIENCE TASTES GOOD EXPERIENCE TA

EXPERIENCE TASTES G

XPERIENCE TASTES GOOD

71-2220

512-771-2220

CATERING@MAUDIES.COM

WWW.MA

APP EXC LUSIV E WWW.MAUDIES.COM CATERING@MAUDIES.COM

EXPERIEN

ø 512-771-2220 ø ø CATERING@MAUDIES.COM ø ø WWW.MAUDIES.COM ø EXPERIENCE TASTES GOOD 512-771-2220

CATERING@MAUDIES.COM

WWW.MAUDIES.COM

AU S T I N F I T MGOOD AG A Z I N E CATE 512-771-2220 EXPERIENCE TASTES 512-771-2220

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CALENDAR AU G U S T 2022

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COURTESY OF GRIT GAMES

Rides & Races

GRIT GAMES AUGUST AU G U S T 1

Run For Gold 5K and 10K Prosper, TX

AU G U S T 6

Navidad Valley CattleWomen 5K Ranch Run

West Columbia, TX AU G U ST 6 – 7

AU G U S T 6

Capt’n Karl’s Colorado Bend Night Trail Run

Blazin’ Summer Sufferfest

Bend, TX

AU G U S T 6

Remember the Alamo Beer 5K & 10K La Vernia, TX

Running the Ropes Ropesville, TX AU G U S T 6

Watermelon Dash

Schulenburg, TX

AUGUST 2022

Cedar Hill, TX

Houston, TX

AU G U S T 6

AU G U S T 2 0

Rock Rattle n Roll 5K Run

Hot Hatch Chile Run, Walk and Roll

AU G U S T 6 - 7

AU G U S T 2 0

Grit Games

Woodtrace Wilderness Kids Triathlon

Watermelon Run Fort Worth, TX AU G U S T 7

Fairfield Triathlon Cypress, TX

AU G U S T 1 3

Southern Star Brewing Co. 5K Conroe, TX

AU G U S T 1 3

Dragons Den Half Marathon San Antonio, TX AU G U S T 1 3

Hot Dam Run Lubbock, TX

AU G U S T 1 3

Homerun for the Homeless El Paso, TX

AU G U S T 1 9

Sabine Causeway 5K Port Arthur, TX AU G U S T 2 0

El Chupacabra de Houston 5K/10K Houston, TX

AU G U S T 2 0

Pinehurst, TX AU G U S T 2 0

Second Chance Run Lubbock, TX

AU G U S T 2 0

Summer Sun Fun Run Corpus Christi, TX AU G U S T 2 0

TUFF ENUFF Trail Run Woodway, TX AU G U S T 2 0

Warrior Fun Run San Antonio, TX

AU G U S T 2 0 - 2 1

Lago Mar MultiSport Festival Texas City, TX AU G U S T 2 7

Capt’n Karl’s Reveille Peak Ranch Burnet, TX

AU G U S T 2 7

Beat the Heat 5K Kyle, TX

AU G U S T 2 7

Sandcastle 5K

Corpus Christi, TX

Hot Trot Half Marathon, 10K & 5K Dallas, TX

ROW I N G K AYA K S PA D D L E B OA R D S G U I D E D TO U R S austinrowing.org info@austinrowing.org 74 Trinity Street, Austin, TX 78701

RO W IN

*Dates and times are subject to changes or cancellation. Check event websites for more information.

AU G U S T 7

West Columbia, TX

Southlake, TX

•

Rio Grande City, TX

FIND YOUR ESCAPE

DDLEB OARD

•

AU S T I N F I T M AG A Z I N E

INTRODUCING

The Fit Wire AFM’s daily coverage of health and fitness in the Austin community

#keepaustinfit

KEEP AUSTIN FIT

Austin Fit Magazine August 2022: The Austin Youth Issue

Articles inside

Ambassador's Corner: Orangetheory at South Lamar

Kick Mo's Butt: Raw Power Gym

A Wild Workout For Kids

Pet of the Month: Marla

Creativity & Fitness

Fitness For Teens

Nature's Classroom

Poking, Cupping and Wellness, Oh My!

Little Ears Listen

Kickin' It With Patrick Miller

The Rise to Potential

Ready, Set, Fence!

Grit, Gains and G10 Legends

A Quick Climb to Success

Peace, Love and Little Yogis

Marching to Victory

Healthy Kids, Healthy Diets

To Eat, Or Not To Eat?

Fighting Child Hunger

Recipe of the Month: Sweet Potato Breakfast Bowl