LIVE ATX

LIVe atx.

Kayaking

Hiking

Running

Crossfit

Football

Photo courtesy of Austin Parks Foundation Graphic by Mama Muffin courtesy of Dynamic Pickaxe Graphic by Greens87 courtesy of iStock

“ If you truly love nature, you will find beauty everywhere.�

-vincent van gough Live ATX | 03

Table Contents of

Meet the Editors

By The Team

8 Kayaking just for you

By Jimena Martinez

14 What volunteer event Fits you?

By Edith Holmsten

6 Get kayaking austin!

By Jimena Martinez

12 Shaping Austin one hike at a time

By Edith Holmsten

18

20

running with purpose

top 5 Austin smoothies

By Ruby Sulter

26 benefits of crossfit

By Nancy Zhang

32 Injuries vs. Victory

By Jaelin Su

By Ruby Sulter

24 beneficial crossfit styles

By Nancy Zhang

30 game plan

By Jaelin Su

36 Live ATX | 05

Dear readers, We created this magazine to encourage the active lifestyle in Austin, our home town. We all have grown up surrounded by Austin's health and wellness culture and hope that this magazine will show Austin's best. From lake activities, to beautiful hiking trails, charity runs, crossfit and friday night lights, we want to showcase the highlights of Austin's outdoors. We want to thank our Ezine teacher, Ms. McGuire, for teaching everything we needed and for supporting us along the way. We hope you like our magazine!

Thanks, Jaelin Su, Edith Holmsten, Ruby Sulter, Jimena Martinez and Nancy Zhang

meet the editors

Jimena Martinez

Edith Holmsten

Nancy Zhang

Jimena loves exploring the outdoors and relaxing in state parks. She is very interested in the wildlife and flora that Austin has to offer. She enjoyed working with the other amazing editors to create Live ATX.

Edith enjoys dancing, hiking, and spending time in Austin's parks. She was interested in researching parks because of her interest in biology and nature in Austin. Edith loved creating LIve ATX and new friendships with her fellow editors.

Nancy Zhang is a freshman at LASA High School. Her favorite season is Fall, which is a season that doesn't apply to Austin. Her favorite things to do are going to parks and either read or bike.

Jaelin su

Ruby sulter

Jaelin's favorite season is Summer, luckily Austin's lasts all year. She plays soccer and lacrosse. She also very much enjoys boating on Lake Austin, trail running at Turkey Creek and running in Fields of Dreams Uganda's charity 5k every November. Jaelin has loved producing Live ATX and working with her fellow editors/authors/graphic designers.

Ruby loves spending time outdoors adventuring and exploring. She is a hiker, boxer, mountain biker and sunset lover. Her favorite season is Summer because she can paddle board, tan, eat her favorite foods and hang out with friends all day long. When she is not outside, she is working on her lifestyle brand, B.D.F.O. and hanging out with her dog, TonTon. Live ATX | 07

Get Kayaking Austin!

Why Austinites should start kayaking

By Jimena Martinez

College students attend The Rowing Dock to distress from their studies.

The Rowing Dock provides a program for college students every Wednesday that gives them entertainment while saving money. Photo provided by The Rowing Dock.

T

he wonderful beauty of nature shines while you gently row across the crystalline water through a forest of emerald trees while kayaking.

At first, it might look difficult but quickly you will enjoy the entertaining activity while getting physical activity.

Kayaking, paddleboarding and other rowing activities are great activities to try out if you are trying to maintain a healthy lifestyle here in Austin. There are many different companies and programs that finding the ideal activity for you isn't hard.

Casey Vick is the Co-Owner of Live Love Paddle, which is a kayak rental company here in Austin. Like many other Austinites, Vick said he enjoys kayaking, especially with his family.

"I like going out there and paddleboarding and stuff with my kids," Vick said. "And even though we're not supposed to, we jump in and swim sometimes."

Lindsay Rohler is the general manager of the Rowing dock, which is a kayak rental company near Zilker Park. Much like Vick, Rohler enjoys kayaking when she shares the experience with others.

"It's really cool to share with other people," Rohler said.

"Especially with people who are new to the idea" It's cool to spread the love for the outdoor community."

Many might steer away from participating in kayaking because it seems like an activity that needs a lot of skill and strength. Vick

A group of friends enjoy their day by kayaking in Lady Bird Lake.

Kayaking is more enjoyable when shared with friends. Photo provided by The Rowing Dock.

disagreed with that idea and said that anyone, despite their physical ability can participate in kayaking.

Unlike many other sports, prior experience or strength is not necessary for kayaking.

said. "It's great you can just use your arms. We also offer pedal kayaks, so if you don't have a lot of upper body strength, you can also use your legs while you're out there."

"We get all shapes and sizes," Vick said. "We get people that are in great shape, and we get people that are in horrible shape.

It's not that hard, you just start moving your arms, and you start moving."

Participating in kayaking, paddleboarding, canoing and other aquatic activities is an incredible way to get physically active. Rohler explained how kayaking can be an alternative to going to a gym to get physical activity by making people feel less intimidated.

Rohler further explains that to be able to enjoy kayaking you don't have to be a professional athlete. There are many types of rowing activities, therefore you can choose which one fits your athletic abilities. There is a kayak for all the shapes, sizes and ages.

"Older people don't have a lot of lower body strength," Rohler

"So something that makes us different is that we're not a gym," Rohler said. "It's intimidating to go to a gym and workout in front of a mirror and look at all these other fit people and then, maybe [it] feels uncomfortable."

Overall, kayaking is a different and interesting way to acquire Live ATX | 09

Rohler said that kayaking comes with the advantage of enjoying nature.

"That's what's really neat about being outdoors," Rohler said. " and just enjoying the outdoors is it's really just about you."

Customer of the Rowing Dock enjoying her time in the water with her furry friend. Every Tuesday you if bring your dog you can enjoy a second hour free of cost. Photo provided by The Rowing Dock

physical activity. Rohler explains how kayaking can kill a few birds with one stone by providing entertainment, physical activity, a break from technology and it even connects us to the outdoors.

"You are achieving so many different goals at once," Rohler said. "Which is getting away from technology, burning some calories, building some muscle, being outside in nature, getting some vitamin D, and soaking up some sun."

Hayben Rowe is an employee of The Lone Star Kayak Tours,

which is a kayak tour and rental company here in Austin. Other than kayaking being entertaining and providing physical activity Rowe said that he enjoys how kayaking connects him with nature.

"I just loved being out and [experiencing] the mercy of nature," Rowe said. " I think water is one of the coolest things in the world ... It's something that we have a strong connection with whether we realize it or not, just being out in the middle of nature, you can really get away to be, you know all the trees that grow in the middle of nowhere."

A father and her daughter kayak across Lady Bird Lake.

Kayaking is a great activity to share with your family because of the entertainment, physical activity and connection to nature it provides. Photo provided by The Rowing Dock.

The Lone Star Kayak Tour offers a kayak tour called the "Serenity Tour". The "Serenity Tour" focuses on the unbelievable yet calming nature that Austin has to offer. Austin is home to wonderful parks, trails, and even Lady Bird Lake. Austinites can take advantage of the relaxing outdoors by participating in the "Serenity Tour". Rowe said that the kayak tour showcases the beauty of nature despite it being near the convenience of downtown Austin.

"You're right there at downtown, but if you take a five-minute paddle in the opposite direction, you feel like you're in a whole other world," Rowe said. "You know you got all the beautiful trees growing, the birds singing.

You can't even hear the traffic of the town."

Another entertaining kayaking program in Austin is called the "Yappy Hour". This program is offered by the Rowing Dock every Tuesday with the opportunity of receiving a second-hour rental for free

Austinites enjoy kayaking, paddle boarding, and canoeing out in Lady Bird Lake. Kayaking, and other water sports like it, is an easy and a great way to stay active in Austin. Photo provided by The Rowing Dock.

if you bring your furry friend.

Rohler said that the program was created to encourage dog owners to bring their furry friends and enjoy their time together.

After a long day, it is very enjoyable to spend time with one of your best friends "We wanted to incentivize people to bring their furry friends out with them by doing Yappy Hour, which is basically every Tuesday," Rohler said, "If you bring your dog out for a paddle and you get your second-hour rental for free. You know, it's a great way for them to bond and go outside."

The Rowing Dock also offers a program for college students that offers a free kayak rental for an hour if you buy one. Rohler said that the program was created

to offer college students an affordable yet relaxing break from the stress that encourages them to bring a friend.

"It's [a] program to incentivize college students to take a break from their studies to do something fun, maybe meet a new friend, and you just try to make it a little bit more financially available to students, who are probably working on a limited budget," Rohler said. "So college day for us, it's a buy one, get one free deal so it's trying to encourage them to bring a friend."

Despite the outstanding reasons to try out kayaking and paddleboarding, many people are still very worried to try and participate in it. Vick said that

people are hesitant at first but once they get comfortable they begin to enjoy the experience.

"I know a lot of people are always real hesitant about being there for the first time, especially with paddle boards," Vick said.

"I want to tell people, it's always scary to look at, but once you actually get on it and feel how comfortable and stable it is, it's so much fun."

Spring and summer are the best times to go kayaking, but because Austin has enjoyable weather throughout the year you can usually go kayaking year round. Most of the docks are located near Lady Bird Lake or Zilker Park, and you can find their exact locations by checking out their websites.

Live ATX | 11

KAYAKING JUST FOR YOU

Company

live l ve paddle Live Love Paddle offers Canoe, Kayaks, Tandem, and Paddleboard Rentals!

They also offer various tours including bat watching, urban kayak tour, full moon music tour, and many more tours.

Programs Prices Hours LocatioN MOre

Learn about three local kayaking, paddle boarding, and other water sport companies. You may find which company floats your boat, based off your schedule, budget, and interests.

S

Single Kayak Rental - $10 per hour Tandem Rental- $15 per hour Paddle Board Rental- $15 per hour Canoe Rental - $20 per hour 2 to 2.5 hour tours - $45 Rentals increase by $5 on weekends

Mon-Thurs: 10:00am - 6:30pm Fri - Sun: 10AM - 6PM (Paddle boards may stay out until 7PM.) Might close because of weather conditions.

1610 E Riverside Dr Austin, Texas 78741

Website www.livelovepaddle.com Phone Number 512-804-2122

LONE

STAR

KAYAK TOURS

The Rowing Dock

Lone Star Kayak Tours offers Paddle Board and Kayak rentals!

They also offer bat watching, serenity and a skyline tours.

Lastly, they offer Paddle Boarding Lessons and other corporate events.

The Rowing Dock offers Canoe, Kayak, Pedal Kayak and Paddle boards rentals! They also offer various programs and events, including yappy hour, and college day.

Kayak/Paddle Board Rental - $15 per hour All day Kayak/Paddle Board Rental $35 2 hour long tours - $45 to $55 $5 increase for hourly rentals on weekends and $10 for all day rentals.

Single kayak - $10 an hour ($25 max) Double kayak - $15 an hour ($35 max) canoe - $20 an hour ($45 max) Paddleboard - $15 an hour ( $35 max) On weekends rentals are $5 more dollars ($10 for the max)

Check website or call to book rentals/tours

Monday - Sunday 8:00 AM - 7:00 PM

600 E Riverside Dr Austin, Texas 78704

2418 Stratford Dr, Austin, TX 78746

Website www.lonestarkayaktours.com Phone Number 512-766-5640

Website www.rowingdock.com Phone Number 512-459-0999

Live ATX | 13

Shaping Austin One Hike at a time

Leap into the outdoor life of Austin through volunteering, hiking and more!

By Edith Holmsten

Barry Rivera and his son, Santiago Rivera, are working to improve a walking trail at Emerald Wood Community Garden with a group of adults with autism called Access Austin. The Austin Parks Foundation is committed to providing opportunities for both adults and children to be active in nature through the Little Hummingbird Society. Courtesy of the Austin Parks Foundation.

T

he wind is blowing and oak leaves are rustling as you mulch trees at a neighborhood park. You can feel your arms flexing to dig the shovel into the ground, yet the cold breeze feels comfortable. The trees are turning colors and their beautiful leaves float to the ground as you work. You look up from the shovel you are digging into the earth and see two children running around the trees that you just helped mulch. You smile and continue your work to help preserve your local park and help the community.

For many Austinites doing projects outside are great ways to stay active and connected to their community. Multiple organizations have been founded to engage those people that want to connect to their city and stay healthy. Specifically the Austin Parks Foundation, Lady Bird Johnson Wildflower Center and Austin Parks and Recreation Department offer ways for the Austin community to be active in their city through volunteering, hiking and educational classes.

The Austin community can volunteer to help clean up parks and care for native plants with the Austin Parks Foundation.

Barry Rivera, the Austin Parks Foundation Volunteer Coordinator, works to provide ways for Austinites to improve their parks through watering trees and mulching playgrounds.

"Volunteers will do projects to help clean up the parks or help improve the health of the trees that have a longer term impact on the parks," Rivera said.

Along with caring for trees, the foundation offers activities including painting benches, removing invasive weeds and planting creekside shrubs to clean up parks. Through

The Arboretum Trail in the Lady Bird Johnson Wildflower Center winds through the Hall of Texas Heroes, a collection of live oaks that are descendents of famous trees, and swings hanging from the Cathedral of Oaks, another group of old oaks. The trail is just one of the many paths that the center offers to help the Austin community be active. Courtesy of the Lady Bird Johnson Wildflower Center.

physically strenuous group activities, the Austin community can meet new people and exercise. The projects are also valuable for teaching people about the importance of protecting the nature around their houses.

"I think that we all know that our parks could be better, but a lot of people do not fully realize how great of a need there really is," Rivera said. "It is fun to help people see that and see people get involved and want to make a difference."

The Austin Parks Foundation also offers a children's program called the Hummingbird Society.

The organization was established to help younger generations be active in nature without depending on their parents to drive them to a park.

When Austinites register to be a part of the program, they are welcome to participate in the program's volunteer projects every three months and get an activity kit sent to their house.

The kits include at home projects that younger children can engage in to learn about the native plants in Austin and the

importance of parks.

Even though the Austin Parks Foundation offers volunteer opportunities in parks, some people do not know about the main aspects of parks, their native plants and wildlife. The Lady Bird Johnson Wildflower Center provides opportunities for people to learn about the natural beauty of Austin and exercise.

Tanya Zastrow, the Lady Bird Johnson Wildflower Center Director of Programs, has worked for years to create classes designed to engage families in nature. "[We] have health and wellness classes like meditation, yoga and tai chi," Zastrow said. "[Also we] have more science or botany related classes where you can learn about plant identification and you can learn about bees and pollinators."

Along with educational classes, the Lady Bird Johnson Wildflower Center has over 284 acres of trails that people can walk to stay active. There are multiple trails that wind through the center's family garden, research center and collection of oak trees. There is even a trail in Live ATX | 15

construction that winds from the Hill of Life to Barton Creek and ends by Zilker Creek trail.

Even though Zastrow has worked to offer a range of classes and trails, many adolescents still do not seem interested in coming to the center. To combat that issue, the Lady Bird Johnson Wildflower Center has created a council for teenagers to discuss ways to be

“We are asking teenagers to join us and share input as to what they would like to see at the wildflower center and how they would like to engage with us and be active,� active in Austin wildlife.

"We are asking teenagers to join us and share input as to what they would like to see at the wildflower center and how they would like to engage with us and be active," Zastrow said.

The teen council met for the first time in the start of the 2019 to 2020 school year and the group is hoping to meet once every month. Zastrow is working with the council to figure out how they can try to engage their peers in nature.

"We are trying to figure out if teens want to create and host some events for other teens or if they want to create study times where students can come out

Foreign exchange student from Japan studying at Saint Edwards University in Austin, Texas volunteers to help mulch trees at Dove Springs District Park. The Austin Parks Foundation provides multiple opportunities for college students to be active and get volunteer hours. Courtesy of the Austin Parks Foundation.

here and study," Zastrow said.

The council is still deciding on what projects they want to create, yet the council is determined to try to engage their peers in some way. Multiple studies have shown that students who spend time in nature are able to focus more in school and are less stressed about their work.

The center also provides opportunities unrelated to the stress and work of school. The Lady Bird Johnson Wildflower Center hosts nature focused activity nights every Thursday in June to help kids stay active and learn about wildlife outside of school.

One of Zastrow's favorite activities on Thursday nights involves creating replicas of signs, such as chewed leaves, feces or tracks in mud, that an animal had passed through an area. During the activity, children run around the center's gardens and try to find animal signs.

Once children have spotted signs,

they bring the branches or leaves back to the center and make models of the signs using silly putty.

Zastrow said that the activity is one of her favorites because she can see children learn to recognize things they had never noticed before. She enjoys her job because she can teach the Austin community about the wildlife in their community and then watch them be able to go out in nature and experience it for themselves.

"Seeing that little spark of interest and recognition and happiness is pretty cool," Zastrow said.

Like the Lady Bird Johnson Wildflower Center, the Austin Parks and Recreation Department also offers educational classes.

Fred Morgan, a member of the department's board, has been involved in approving money for those classes and park activities. "[The department has] adventure experiences from archery, to climbing, to team building, to

caving," Morgan said.

Along with physically strenuous camps, the department also offers programs where students can study a range of fields including arthropods, water, weather, science and math.

During the sessions, students go hiking, biking and climbing to learn about different fields of study. The classes are all outdoors and offer homeschool students a way to interact with others, stay healthy and enjoy the great outdoors.

Additionally, the Austin Parks and Recreation Department protects Austin land for hiking trails, parks and pools. The department works with the city of Austin to make sure everyone has access to parks by requiring every development to set aside land for parks.

"One of the goals of the city, is that every person ought to be within two miles of a park and for every thousand people there needs to be a park," Morgan said. "So today, when developers are building a new subdivision somewhere they've got to put

A group of UT volunteers gather to mulch a play area at Mustang Button Park. Park improvement is one of the main opportunities that the Austin Park Foundation offers to be active and make a difference in your community. Courtesy of the Austin Parks Foundation.

Two Austin Nature and Science Center campers apart of the organization’s summer camps kayak down Lady Bird Lake. Summer camps are one of the ways that the Austin Parks and Recreation Department helps engage children in nature and keep them active. Courtesy of the Austin Parks and Recreation Department.

so much money into the park dedication fund, because they're taking up land."

For example, the department board had to approve park space near the Grove community, the Pennybacker Bridge and the Zilker Park Botanical Garden Cafe. In all of those circumstances the park board made sure the developers set aside land for a park and were going to maintain the park.

The city of Austin is so

concerned about protecting their parks because of the beliefs of the Austin community. Morgan explained that the board is proud of the cities appreciation for their parks.

"Most often when there's a bond issue that the citizens have had to vote for that deal with parks, they've passed because people want parks," Morgan said. "People want to be able to get out and with a number of people living more and more in apartments and condos, they have less access to green space then you do in your own backyard."

The community of Austin values its parks and wildlife partially because of the organizations that work to promote exercising outdoors. The Austin Parks and Recreation Department, Lady Bird Johnson Wildflower Center and Austin Parks Foundation have used their programs and land to provide Austinites a way to enjoy the wildlife in their city.

Like Morgan said, people want parks. So get outside Austin and find ways to use the park land so many Austinites and organizations have worked to protect!

Live ATX | 17

What Volunteer Event Fits You?

By Edith Holmsten

Volunteering is important because it helps people make a difference in their city and be active. You can take this flow quiz to figure out different ways to volunteer with the Austin Parks Foundation, an organization that works to get the Austin community engaged in parks. No matter if you are young or old, you can get involved in your community!

Information Provided by Austin Parks Foundation

Are you okay carrying heavy tools?

No No

Are you okay mulching or weeding?

No

Yes Yes

Do you live in North Austin?

Are you okay volunteering on the weekend?

No Yes

Are you okay carrying heavy tools?

Do you enjoy watching movies?

Yes Are you free at the beginning of the week?

Yes

Help return tools on Thursdays after It's My Park Day on Novemeber 2!

No

Are you free on Thursdays?

Yes

Come to the anual celebration of It's My Park Day on November 2!

Help the Austin Parks Foundation return tools after It's My Park Day on November 2!

No

Yes

Come help improve Dove Spring Park!

Come to the anual Party for Parks celebration on October 2!

No

Yes

Yes

No

Yes

Yes

Do you like movies about children?

Do you like parties?

Come help improve Barrington Elementary School Park!

Do you like movies released after 2000?

Come to the Austin Parks Foundation's Grant Class at ACL!

Come to the showing of kid's movies from September until December.

No No

Come to the showing of old movies from September until December.

Come to the showing of adult movies from September until December!

No

Come help the Austin Parks Foundation pick up tools on Thursdays for It's My Park Day.

Come help the Austin Parks Foundation pick up tools for It's My Park Day on November 2.

Logo (18) courtesy of the Austin Parks Foundation,Graphic made by Edith Holmsten Shovel Graphic (18) by lineartestpilot

Live ATX | 19

Run with purpose Making an Impact by Runnning

I

By Ruby Sulter

t's no secret that Austin is a runner's city. Even in scorching temperatures, it's not hard to come across a runner trekking down one of the many greenbelt trails. The key to the strong community of runners is that anyone can be apart of it. Anyone can make an impact on themselves or others by running. Especially with all of the local runs happening within the Austin community.

Austin athletes harness their skills and abilities to give back to their community. They do this by participating in runs like Run for The Water, the Sunshine Run, the Gorilla Run, the Dresses for Dreams 5k, and many more. When runners sign up for these local runs, their participant fee donates to a specific non-profit organization, which then helps a cause or project.

Though local runners are obliged to pay a fee and run an enduring race, they feel absolutely amazing after completing the task. After their long run, knowing that they've helped create a positive impact on others lives, runners feel accomplished,

benefiting both the runner, and the causes receiving funding. Running for causes in Austin is a no-brainer for Austinite athletes and civilians, since running is already a part of the routine. For Gilbert Tuhabonye, founder of Run for the Water and Gilbert's Gazelles, running is much more than just a conditioning sport.

"Running it's, it's my therapy, it is my freedom, it connects me to people, [and] it helps my community", Tuhabonye said. "Running is the best feeling, when I run, and when I finished my mind is clear."

For many athletes, running means something more than just a good sweat. It's a tough workout but as they keep going, running starts getting easier, and they start to feel better. Running starts to create a mental and physical benefit for the athlete. Knowing that running benefits the runner only starts to explain how much of an impact local running events have on communities.

Inspiration runs wild within the running community, especially since a race is a

very flexible event for all sorts of nonprofits. Running for a cause can come in many different ways. For example, the Gorilla Run's funds help save endangered mountain gorillas by having people run in gorilla costumes; while the Iron Man triathlon is more focused on helping the specific athlete running their race. For David Reisman, local runner and coach, giving Austins' youth a joy of running is his cause.

"The Speedsters [the track and field club] got started, because I thought that was a new focus, to help others run.

"Reisman said. "That was the cause that I started."

Reisman believes that running for a cause isn't always about raising money, and that the connection running gives people is a cause itself. The Austin Speedsters participate in making an impact with local runs such as the Sunshine Run, the Run for the Water and more. Reisman's cause has helped youth runners also contribute to multiple causes impacting the community.

These running events are affecting, and moving others

“you are giving someone the opportunity to do something good for themselves and at the same time they’re helping someone else.”

- Robin winkles

A local Austin runner running on Lady Bird Lake.

Photo provided by The Culture Trip

Brenda Guadalajara, Austin Runner trains for the Badwater 135-mile Ultramarathon. Photo by Luis Escobar

Live ATX | 21

r

u

n

David Riseman throws his hands up in the air. He has just completed the Iron Man Triathlon Photo courtesy of Finisher Pix.

with their causes. Austinites chose to participate in these events even when the cause doesn't directly affect the Austin community. With passionate runners and passionate change makers, entire communities are impacted by these events.

President of Dresses for Dreams Uganda 5k, Robin Winkles tells us more.

"Watching so many people come together to work for the girls of Uganda," Winkles said. "Because most of these people have never been to Uganda, [they] have never met these girls, but to see [these] people coming together for this cause is super inspiring for me."

The event inspires Winkles, and directly impacts girls' lives in Uganda. The Dresses for Dreams 5k runners fee is $38, there's a specific reason for it to be that way. A hygiene kit that lasts a year costs $19 in Uganda.

When a runner pays the runners fee, two girls receive a hygiene kit that will help them stay in school all year, simply because a runner participated. The impactful possibilities are endless when it comes to the Austin community

C supporting various causes.

"Every dollar raised, everybody that register[s]," Tuhabonye said.

"That means someone is going to have clean water for life, it's great to see the transformation.

The Villages of the people, the health to the clinic, school, based on the run for the water, that we were able to transform the people because everybody every every dollar rate has gone straight to help the family for life."

In Burundi, the water crisis is an enormous problem. Tuhabonye knows this from experience and

h

a

decided to create a run that would help the people of Burundi.

Runner's fees for Run for the Water start at $10 all the way to $845 depending on the run and date. As Tuhabonye said, every dollar raised goes directly to helping families in Burundi receive free clean water for life. The interesting thing about Tuhabonye's running cause is it's sustainability. The money raised doesn't go into buying plastic bottles per say. It goes into hiring engineers and buying materials so that the people of Burundi can drink their own abundant rain water. The engineers study

f

o

r Gilbert Tuhabonye smiles while carrying gallons of water on his head. He does this to represent the children of Uganda, who do this everyday for miles.

Photo courtesy of The Gazelle Foundation.

n

g

the mountains and grounds of the specific villages, and create systems to insure that the people can sustain themselves on their own clean water.

"What I've been concentrating on for the last, I guess, nine years or so with the Speedsters in developing which opened up all these other community in Austin Speedsters to help others with the cause," Reisman said.

Reisman has also held local runs and track meets, but the cause he's supporting is a little closer to the heart of Austin Athletes.

Reisman's team, the

e

Runners hit the concrete hard, ready to win the race. They’re runing the Sunshine Run, which helps family’s with disabled kids. Photo courtesy of The Sunshine Run.

Austin Speedsters are directly impacted by their events. The money raised helps their team travel, compete, and pay for entrance fees for local runs.

It's empowering for the youth, especially when the team works so hard for the events. Though the funds don't go to foreign impacts, Reisman's cause is just as valid. This gives a sense of comfort, confidence, and impact, shapes what youth runners can do. The events help them continue running, creating a positive impact on themselves, and of course, the community around them.

It's not just pro athletes that participate in these runs. In fact, Tuhabonye, Winkles and Reisman all encourage new runners or pedestrians to join in on the 5ks.

In no way is it obligatory to be timed, compete, or complete the run in a certain time frame. The running community is incredibly supportive, and only hopes that participants feel good about the run or walk they've just completed, and to feel good about the mission itself.

There's plenty of upcoming Austin runs for locals to participate in, for example, there are many opportunities to participate in Run for the Water. The race dates start in April to the end of November. The annual Dresses for Dreams 5k will be held November second 2019.

The Sunshine Run is a run that benefits the Austin Sunshine Camps which help low-income youth and will be held on April seventh of 2020.

Running with purpose is already a part of many Austinites' lives, and with events like these, runners in Austin are making a crazy impact on thousands of lives, locally and globally.

Live ATX | 23

Healthy Eating.

1

This Mango, Banana, and Pineapple smoothie, helps with digestion, contains Vitamin A, and has plenty of helpful antioxidants. A great smoothie to brighten your day, and to keep your body happy and healthy.

The Golden Girl is a great inflammation fighting smoothie!

Perfect inflamed muscles postworkout. Orange and Carrots are the base of this smoothie, with a bit of turmeric to spice up some flavor.

2 Photo courtesy of favor delivery

Photo courtesy of Juice Society

5 Austin Smoothies that you can get right now

Vitamin A Packed Antioxidant Filled

The best thing to go with a good work-out, is a good smoothie. Check out these smoothies can complete your post-workout routine.

3

The "Healing Greens" juice is part of Nektar's juice cleanse, with other colorful smoothie options. This juice has tons of flavors, from spinach to ginger.

Great for promotion gut health!

Gut Cleansing

Juice Land's "Wild Child" protein smoothie is the Editor favorite!

With it's alluring color comes amazing flavors, dragon fruit, maca, lime and many others.

4

If you're into greens, The Soup Peddler's "Green Monster" is for you! Broccoli being the main ingredient, brings plenty of vitamin C, while the other greens help bring in the vitamin A.

5 Photo courtesy of Nekter Juicebar

Photo by Ruby Sulter

Photo courtesy of Yelp Live ATX | 25

Beneficial CrossFit Style CrossFit exercise quickly spreadly over Austin

By Nancy Zhang

A person practicing bar-squat exercise in the gym. Bar-squat exercise is one the most important technique in CrossFit Photo provided by: 1ZOOM

E

veryone has a natural desire to look, feel, and be fit whether we choose to act on that is different, but being naturally fit I think we can all agree seems appealing.

Crossfit is a high-intensity fitness program incorporating elements from several sports and types of exercise. In other words, it is a mixture of Olympic lifting gymnastics, boot camp and strength, and conditioning workout.

Minnelli Ochavillo is a woman CrossFit trainer and has competed in many CrossFit Games.

What

she believes is that anyone can do CrossFit if they just put their heart into it.

Also, the variety of CrossFit let others pick what they wanna do.

"You can be young, old, male, or female - CROSSFIT is for everyone. “ Anyone can do it because it is scalable to your fitness level,"Ochavillo said, "You just need to get in the gym."

CrossFit Central is a CrossFit gym in downtown Austin. It was established in 2005 and they have recently expanded their gym by opening a second training location on Burnet Road. .

Jeremy Thiel is one of the co-founders and the coach of CrossfitCentral here at Austin.

He has been doing CrossFit for over 14 years and he has really put his heart into it.

"It really was something that was natural for

me," Thiel said. "I really enjoyed the exercise and worked out hard.

And I really liked the program, and that you could start your own affiliate and that you could start your own gym, and so it's very accessible and easy to do. So I decided to do it."

Action, hard work, dedication, and discipline were the tools he utilized to take $500 and build a million-dollar garage gym facility, CrossFit Central, in less than three years.

Thiel worked from his onebedroom apartment day in and day out blogging, emailing

and programming; strong relationships sprouted out of his emphasis on the importance of being heavily involved in the Austin fitness community.

Thiel laid the foundation for his future by hiring a strong team; coupling his drive with people who were passionate about CrossFit and dedicated to the company's vision.

What is the point of having a CrossFit gym?

For CrossFit training, a responsible coach is very important. That is why there are specific gyms out there to provide professional coaches.

No one should do CrossFit exercises without under a coach supervising. This may sound boring and idiotic but it is very, very important. Not only coaches create a safe environment in which people see themselves more clearly; see faults and have the tools, knowledge, and ability to correct these faults.

But also, they are there to

prevent many injuries that might occur and help out just in case something really happens.

"When you coach, you have to be mindful of everybody that you're coaching if it is not a one on one, it is a group," Thiel said. "And you want to make sure that everybody paced and moving effectively, and then make sure they have the right weights and load. And then make sure that they're pushing themselves to their own ability."

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Jeremy Thiel(center) is one of the founders of Crossfit Central. Jeremy laid the foundation for his future by hiring a strong team; coupling his drive with people who were passionate about CrossFit and dedicated to the company’s vision.

Photo provided by Jeremy Thiel

So, what is that attractive spot that kept so many people doing CrossFit for so long?

Josh Moreno is a CrossFit trainer at CrossFit Central here at Downtown, Austin. For Moreno, he like the challenges he receives when he is doing CrossFit.

"Just when I think I'm getting better and accomplish something, a really tough workout comes along and kind of puts me in my place," said Moreno

For Ochavillo, empowered feelings she received from participating in CrossFit. "As a woman, I love feeling empowered and strong because, in return, I feel beautiful when I can do these things," Ochavillo said. "Crossfit has given me the mindset that I can do anything I set my heart out to do, not just at the gym, but in life."

accomplished.

From a coach's point of view, Thiel believes that the most important quality of CrossFit is the functional movement and the high intensity. Also, you can gain more resiliency, be mentally

For Thiel, he like the variety of CrossFit. "You can always test yourself and see how you can become better or where you're at," said Thiel, "So I'm now 38, and I can look at when I was 24, to see how my strength and my conditioning kind of compares to our once then." Thiel also said that he enjoys the feeling of pushing himself really hard. and after you're done, you will feel

Jeremy Thiel, on the founders of CrossFit Central hereatAustin.HehasbeingdoingCrossFitforover 14 years.

Photo provided by: CrossFit Central

stronger, be physically stronger, and have a good health shape.

"You want to make sure that you"re doing the movements and the technique proper," said Thiel, So getting good coaching, if you don't know yet what you're doing is really important. And then from there, just mastering the skill and the movement, and then over time, increasing your weight in load and intensity."

From a trainer's point of view, Moreno believes that learning proper techniques is very important.

"You need to make your body the most efficient when you are lifting

heavyweights. You don't want a bad form that'll hurt yourself," Moreno said. "But then you also don't want to force different muscles to work harder than they have to fuse and correct form that helps with that."

CrossFit can be also very affected in daily life. Changing the lifestyle we are living and also pacing it effectively that it is beneficial both physically and mentally.

"I noticed CrossFit has improved my confidence and capacity to take on challenging things, not just in the exercise world but also in real life,"

said Moreno, "So that has definitely helped. It's expanded my mental capacity.

Elite athletes to grandmothers can use the Crossfit method of fitness to achieve their fitness goals. It is the best and most well-rounded fitness program there is in achieving general

fitness. Whatever your fitness level and goals, Crossfit has something to offer everyone.

Since its inception, it has grown in popularity and has helped many reach maximum levels of fitness. This is why Crossfit is the best fitness program there is.

Josh Moreno (center) is one of the trainers of Crossfit Central. Moreno has being doing CrossFit for many years and has been pushing to reach higher goal with the support of coaches and fellow trainers.

Photo provided by CrossFit Central.

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Information provided by: sahpe.com healthline.com nsmi.org pinterest.com Nancy Zhang

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Most CrossFit workouts don't look like traditional cardio training methods, but in some ways it can improve oxygen consumption. One study found that five weeks of CrossFit workout performed four days per week for 20 minutes each session improved oxygen consumption by 99 percent. CrossFit may have important health benefits, as well. A large amount of research indicates that it can reduce heart rate and blood pressure in overweight and obese individuals, who often have high blood pressure.

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CrossFit has been a fitness exercise that more and more people enjoy to do. Some people might ask what is the reason for doing CrossFit. Well, this will show the some of the benefits that CrossFit lead to, and the tips for people when they are doing CrossFit.

Crossfit

benefits of

TIP

A good warm-up is very very important. The warm-up should gently prepare the body for exercises by gradually increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles. Stretching the muscles prepares them for the exercises and prevents injuries.

BE PREPARED

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Don't Try Too Much Too Soo

If you are just starting CrossFit, you probably start on a small event rather than bust open the harder one. It takes time before you reach the next level.

Make yourself a plan to build up the training time by time. In this way, it gives your body a time to get use to the exercise and it won't stress you out. The most importantly, it prevent you from injuries.

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The high-intensity, multi-joint movements in CrossFit may help you gain muscle strength and stamina. Adding additional weight to your workouts can further increase muscle gain by adding stress to your muscles. For instance, when you're doing a lift like the snatch, squat, or dead lift, you're activating and therefore strengthening all of your muscles from head to toe. In fact, one 2017 study found that compound movements are more effective for improving strength and general fitness compared to single-joint exercises.

CrossFit is a type of training that increases your metabolism after exercise more so than jogging and weight training. Also, it can reduce body fat and waist circumference which is basically weight loss.

2 TIP

Game plan Get inside the huddle with this look into Austin's high school football scene.

The LBJ Jaguars celebrate an unlikely victory against Vista Ridge, honoring the tragic death of LBJ lineman Jermaine Dillard. On November 15, 2014, they won this bi-district playoff game to continue their season.

Photo by Ralph Barrera Courtesy of the Austin American-Statesman

By Jaelin Su

B

right lights illuminate striped turf and excited stands. Family, friends, and classmates wave signs and scream from the sideline, your coach screams louder. You stand, one hand on the ground, crouched in the familiar three point stance. You teammates squat next to you, a united barricade against the opposition, protecting the quarterback at all costs. You take a deep breath, put on your game face, and the

whistle blows.

To these young athletes, high school football is life, death, and everything in between.

They spend around 16 hours a week playing, with practices everyday after school and games almost every weekend. Between preseason, a 10 game regular season, and playoffs, they only get about a month off per year.

For some, football is a path to college and maybe a future in the NFL; for others, it's just a

hobby that keeps them fit.

Current Vandegrift High School senior and football team captain, Harrison (Harry) Witt shares his experience. Harry has been playing football for nine years, since he was in fourth grade, and intends to play through college. His favorite part of the game is the strategic aspect.

"I also like that it's kind of like a chess game: players are all the different pieces and the coaches

are really playing the game," Witt said. "It might not always seem like it from an outside perspective, but it's so carefully planned and that's just so cool to me."

The Vipers have gone very far in past playoffs, but Witt is the most proud of himself for being chosen as a captain, one of his many accomplishments.

"I think getting captain was amazing," Witt said. "Like that just was so cool. Now I'm a leader of the whole team. Now I have to make sure everyone's doing good."

Witt also enjoys spending time with his teammates at Pluckers Wing Bar. He believes the connection his team has is a big contributor to their success. "[Team bonding] is the most important thing," Witt said. "It's knowing that you can trust everyone and it's such a team game so you have to rely on everyone" Witt also attributes a lot of his success to his work ethic and love for the game.

"I like to think I'm pretty good," Witt said. "The only reason that is true is because I really worked hard. I'm just so passionate that I want to do as good as I can...

You want to win at the end of

the day and your job is all you can do to help get to that."

He also says he has learned a lot from football, making him a better person and teaching him important life lessons.

"I've really learned to accept people that are different and become friends with them."

"I think it's definitely taught me time management and being on top of everything," said Witt.

But football isn't just fun times and touchdowns.

Dr. Katherine Labiner is a pediatric neurologist that specializes in dealing with sports neurology among young athletes.

She agrees that football can cause many injuries, especially concussions.

"Football is the number one [sport with the most concussions] for boys," said Labiner.

She explains the mechanics of a concussion using the model of a ball in a fluid filled box,

Running back Isiah Smallwood (number 15) scans for an opening as Harrison Witt blocks against Cedar Park’s linebackers in August of 2018. These teammates carry out their responsibilities for the team and fight to protect each other as the game progresses.

Photo by The Statesman courtesy of Anne Witt

with the box suddenly stopping, causing the ball to hit the side.

Essentially the same thing is happening inside your brain when you get a concussion.

"A concussion is just any exertional force onto the skull and the brain where you get rapid deceleration and then the brain is at risk for hitting the inside of the skull," Labiner said.

"Your brain is sitting in fluid so it keeps going and it will actually hit and [have] that sudden deceleration against the inside of the skull and will bounce back and forth."

Concussions that football players are prone to can have unfortunate long term effects and can keep players out for weeks, depend on a vitally important recovery in order for them to go back to the game they love.

The Vandegrift varsity football team wrap their arms around each other, holding the team together as they prepare for the upcoming game against Cedar Park High School. Led by their 5 captains, they get hyped up before their football game on August 30, 2019. Photo by Catherine Parrington courtesy of Anne Witt

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"If you go back and you're really not ready or you're nervous, again you're going to be prone to injuries because you're going to hesitate... and that's natural," Labiner said. "There absolutely are reports showing that the more concussions you have, the longer recovery you have, the worse off you can feel when you get one."

Injuries are especially common in high school athletics. Labiner believes this is partially because of the size difference between players.

"High school is especially problematic because the size difference is so big, not all 18 year olds are made equally."

Labiner said. "That in itself is a big problem that leads to injuries, because you're not really playing on the same field."

Labiner does however believe

that it is possible for the future of football to include fewer head injuries.

"I really think it's about playing the game right and playing safely," Labiner said. "We're trying to make it safe, without compromising the integrity of the game."

Jahmal Fenner is the current head football coach of LBJ High School. He's been coaching at LBJ for six years and played Texas football through high school and college. He admits that injuries are a big part of the sport.

"It's a physical sport, you never know when someone's going to get hurt," Fenner said. "Then you have to make sure that someone else is prepared to fill their roles."

Fenner's team has been successful under his command

LBJ’s Khalil Thomas loses his helmet when McCallum’s Nathan Sauls hits from the front. Dangerous head to head contact like this can result in head injuries like concussions. Photo by Ralph Barrera Courtesy of the Austin American-Statesman

thanks to the structure and values he teaches his players.

Football is an 11 man sport, so it requires a team concept," Fenner said. "Everyone has to understand their role and responsibility."

When Fenner was in high school at Reagan (now Northeast Early College High School) in Austin, Texas, he was coached by Andrew Jackson. Jackson later hired Fenner to coach under him at LBJ. Fenner describes Jackson as inspiring and supportive.

"He was demanding, but at the same time, he was compassionate, really kind of gave them a lot of good guidance... I've never really felt like he taught me anything wrong," said Fenner. "I want to have the same impact he had."

Fenner has seen how football can change the lives of players.

He tells the story of Anthony Dawson, a player he coached years ago who was struggling with a big life decision.

Every year the McCallum Knights play the Anderson Trojans in the infamous Taco Shack Bowl at the House Park stadium. The game has kicked off Austin’s high school football seasons for the last 18 years. Photos by Deborah Cannon, GORIK534645VUG, Rodolfo Gonzalez. Courtesy of the Austin American-Statesman, Texas HS Football.

"...He had lost some of his passion for football. He was debating on if he wanted to give up or not" I just always tried to tell him that football

has done a lot for him and he should definitely consider going on playing in college," Fenner said. "Luckily he ended up taking my advice and he's still playing today... he's having a lot of success, potentially could go to the NFL" Fenner also uses football as a way to guide his players and make sure they are ready for the real world.

"On the academic side, we just try to make sure we advise them, make sure they

stay on top of their grades," Fenner said "We also focus on the physical development and growing socially as a person, and maturity. [In college] you're going to have to be mature enough to make decisions that are going to benefit you."

Fenner encourages his team to be the best they possibly can be each and every week, inspiring the best out of his players and giving them something to strive for.

"I think if they can try to be

perfect, they're going to get better every day," Fenner said.

"Will they ever be perfect?

Maybe not.. But you always have something to go to work for every day" While high school football undoubtedly has its highs and lows, successes and failures, and can have huge positive and negative impacts on players, football has always been a big part of Austin culture and likely always will be.

The LBJ Jaguars burst through the tunnel at the start of their first playoff game in the 2014 season. The game against Vista Ridge followed closely after the death of LBJ lineman Jermain Dillard, weighing heavily in the hearts of the Jaguars. Photo by Ralph Barrera Courtesy of the Austin American-Statesman

Eight year old Jayden Easley, the son of an LBJ coach, looks up to the Jaguars before their game against the McCallum Knights on October 8, 2015. The high school football players serve as role models to all the aspiring young players of Austin. Photo by Deborah Cannon Courtesy of the Austin American-Statesman

Andrew Jackson, the head coach of LBJ’s football team, embraces his players after an emotion game and hard fought victory.

Andrew Jackson inspires Jahmal Fenner, to strive for perfection and support his players.

Photo by Ralph Barrera Courtesy of the Austin American-Statesman

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injury vs.

victory

By Jaelin Su How can you prevent yourself from getting injured? And what do you do if you do get injured? Learn about both below. You can also learn about the many injuries players can sustain while playing football through recent high school statistics (right).

PREVENTION STRETCH Warm Up Technique Proper Equipment

RECOVERY Rest Ice Compression Elevation Use for first

72

hours to reduce pain and swelling

Unknown

Other

Injury Diagnosis

Stepped/Fell On, Kicked

injuries

Conditions

Type of Injury

Being Blocked

Blocking

Tackling

Being Tackled

4.33 exposures

1,000 Injuries

by Age

All statistic information taken from the UC Denver annual report conducted using the 2017-2018 school year

Hand/Wrist Sprain Knee Contusion

Shoulder Sprain

Knee Other

Shoulder Other

Hand/Wrist Fracture

Hip/Thigh Strain

Knee Sprain

Ankle Sprain

Head Concusion

463,000 injuries per year

Cause of Injury

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“ time spent amongst the trees is never time wasted.�

-katrina mayer

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Ezine Fall 2019