REC Midwest is the voice of our area’s sports and recreation community. This quarterly publication understands that there are many communities of active, like-minded people out there: running, cycling, hiking, softball, soccer, yoga, CrossFit, pickleball, dodgeball, and more. We all have different ways of expressing our need to keep moving, while also cultivating roots within a social group. REC Midwest is the place where all those varied communities can come together and learn more about themselves, and one another. It’s the place where you can hone your skills, grow as an athlete, share your accomplishments, and celebrate another athlete’s success.
FALL 2018
YOGA FOR EVERY BODY
TIPS FOR SUCCESS
SAND VOLLEYBALL 101
HIT THE ROAD
CONFIDENT CITY CYCLING
TRAIL PROFILE: PARKVILLE NATURE SANCTUARY
CONTENTS
ON THE COVER
16 Yoga For Every Body Evolution of Pop-Up Yoga in Kansas City
FEATURES
IN EVERY ISSUE
04
From the Editor
08 Sand Volleyball 101 Tips for Success in the Sand
06
REC News
20
Training
22
Trail Profile
27
Events Calendar
12 Confident City Cycling Safer Biking in an Urban Setting
WE’RE SOCIAL! FOLLOW US @RECMIDWEST
REC-MIDWEST.COM 3
FROM THE EDITOR
Fall 2018 | Volume 1, Number 1 REC-Midwest.com
Published by Affinity Media Services 7509 NW Tiffany Springs Parkway, #200 Kansas City, MO 64153 Publisher | Editor Kristi Mayo Wordsmith Publishing publisher@rec-midwest.com Advertising Sales Josh Landewee jlandewee@affinityworldwide.com 816-508-9916 Ellyn Civella ecivella@affinityworldwide.com 630-841-1514
ike any great adventure, this one starts with a little uncertainty: What is this magazine? Where did it come from? What is it for? Why should I read it? Well, let me tell you: In the pages of this publication, you will find stories, information, and advice for the recreational sports community. This magazine is the place for the weekend warriors. The mild-mannered citizens who unleash their inner beasts on the gym at 5 a.m. Who get home from work and head straight back out to run six miles before dinner. This magazine is for the people who find friendship and fitness in softball, volleyball, pickleball, or soccer leagues. Who propel themselves on bicycles, in kayaks, or on skateboards. You know who you are. REC Midwest is the place to learn more about your sport, discover new diversions, and find a community of like-minded people who are on the move. As publisher and editor, I look forward to exploring our diverse world of recreational sports, and telling stories of the people who inhabit that world. Welcome to the first issue of REC Midwest . This will be fun. Let’s get going. LET’S GET GOING. L
Design Consultants Rivet | WeAreRivet.com
Art Direction Emily Bowers emily@wearerivet.com Design Kyle Goens kyle@wearerivet.com Printing Walsworth Publishing Co. Marceline, Missouri
Contributors Kelly Cirone, David Hansen, Keith Wurm
Photographers Kent Auf Der Heide, Mile 90 Photography, Cheryl Lynn Palmer, Tim Vernor
Kristi Mayo, Publisher / Editor
REC Midwest is published quarterly by Affinity Media Services in Kansas City, Missouri. Copyright 2018 Affinity Media Services. All rights reserved. Reproduction in part or in whole without written permission of the publisher is strictly prohibited.
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REC NEWS
REI’s Used Gear Platform Expands to Get More People Outside Outdoor retailer REI is
version of the site in October 2017. The recently refreshed used gear website features new brands and more product categories available for purchase. According to REI, the most popular products are midweight down and synthetic jackets, and the most popular category is women’s apparel.
working to make gear more affordable and sustainable with its refreshed used gear website. By visiting REI.com/used , outdoor enthusiasts can find lightly used products for an average of up to 65 percent less than buying the same gear new. REI first launched a beta
Photo courtesy REI
EAB is a small, metallic green beetle native to Asia that only attacks ash trees. The adult beetle does very little damage, but in its larval form, the insect bores into the vascular layers of the ash tree, cutting off the tree’s flow of water and nutrients and eventually causing the tree to die. Campers in particular should be aware of the EAB, as the beetle can emerge from firewood and logs for up to two years after harvest. For this reason, don’t transport firewood. Instead, buy firewood near where you plan to burn it. And if you detect possible infestations of the insect where it has not yet been confirmed, report it to the MDC ( eab.missouri.edu ) or the Kansas Department of Agriculture
Missouri’s Most Wanted: Emerald Ash Borer When you’re spending time outside, keep your eyes open for this invasive critter: the Emerald Ash Borer (EAB). Foresters with the Missouri Department of Conservation (MDC), in conjunction with the Missouri and U.S. departments of agriculture, recently confirmed the presence of this beetle in 11 new counties across Missouri: Adair, Callaway, Cape Girardeau, Cole, Greene, Jefferson, Lewis, Lincoln, Pike, Polk, andWarren counties. Since EAB was first detected in Missouri in July 2008, it has spread to a total of 53 Missouri counties and eight counties in eastern Kansas. It has been confirmed in all Kansas and Missouri counties in the Kansas City Metro.
more than 82,000 square feet of column-free, hardwood flooring— ready to accommodate 12 basketball or volleyball courts, 24 pickleball courts, wrestling, futsol, cheerleading, dance, and gymnastics. Perched above the second-level court is a 350-meter track, which is billed as the largest indoor practice track in the contiguous United States. In addition to the event space, Hy-Vee Arena features retail shopping, dining, spa services, a gym, arcade, personal training, and wellness services. Daily court rentals will be available for recreational use. Visit hyveearena.com for more information.
A New Approach to Sports at the Old Kemper Arena Built in 1974, Kemper Arena brought innovative architecture and top-level sporting events to Kansas City’s West Bottoms. But when attention turned to the Sprint Center and other venues in the area, it was time for the building to find a new purpose. Following a $39 million renovation, the building—now called the Hy-Vee Arena—has been transformed from a single-level, 18,000- seat arena into a multi- level, multi-functional, 10,000-seat sports complex. Installation of a second floor created
( kda.ppwc@ks.gov ). Photo by David Cappaert
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Veteran Support Group Plans Bike Rides Veterans Day Weekend No Vet Alone, a national organization dedicated to supporting veterans and first responders, is planning to celebrate the 100th anniversary of the end of World War I with a series of No Vet Alone bicycle rides in locations across the United States. The organization invites communities to take part in hundreds of veteran- centric events that will honor and support those who served and sacrificed during Veterans Day weekend, November 9-11. No Vet Alone is a year- round, peer-support network for veterans and first responders that focuses on improving resilience through activity, community service, and family support. The
group has scheduled events on Veterans Day weekend with the United States Department of Veterans Affairs, Performance Bicycle stores, and at community, school, and corporate partner locations nationwide. If there isn’t already a No Vet Alone event in your area, bike shops and communities are encouraged to create one. More information about No Vet Alone, and details on how to create or sign up for a No Vet Alone event, can be found at their website: novetalone.org/events
at night, and decreases α-amylase levels, indicating reduced stress. “Yoga involves holding poses and repeating slow, long, deep breaths; maternity yoga encourages the participant to relax and become aware of both herself and the fetus, and it supports the initiation of the parasympathetic nervous activity,” the authors wrote.
Pregnant? Namaste. As wonderous and exciting as pregnancy can be, for many women being pregnant also has its drawbacks—including stress and difficulty sleeping. New research, recently published in the Journal of Obstetrics and Gynaecology Research , suggests that practicing yoga during the third trimester improves sleep
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Sand Volleyball 101 Written by Kristi Mayo
A
re you looking to get away from your usual routine, mix it up with a new physical pursuit—while relaxing with friends, sipping a cool adult beverage, and burying your feet in the sand? Then sand volleyball might be just the sport you need. Despite its landlocked status, Kansas City has a remarkable number of sand-filled volleyball courts scattered all over the area. KC Crew offers recreational and competitive sand volleyball leagues at the courts beside the Missouri River at Berkeley Riverfront Park. Private facilities such as Shawnee Mission Beach Volleyball in Johnson County, the Sandbox at PowerPlay in the Northland, and Centerline Beach Volleyball in Blue Springs offer different
levels of league play to satisfy your competitive side, and courtside bars to fuel your social side. And while many facilities take a break during the winter months, Volleyball Beach in Martin City rolls out a giant inflatable dome over its sand volleyball courts to keep the beach vibe going all year-round. But wait. What if it’s been years since you touched a volleyball? Maybe you played in middle school or high school, or perhaps your only exposure to volleyball was in gym class. Have no fear. We had certified volleyball coach Todd Harris walk us through the basics, so that when you show up to your first game, you won’t stand out as the sand- volleyball noob. “Probably 95 percent of the people who come out here to do lessons with me are just getting back into sand volleyball,” said Harris, who offers 45- to 60-minute private lessons at Volleyball
Beach. “Most people just come out here to have fun and play, but they can use a little refresher course so that they don’t look too bad in front of their friends.” SAND VS. INDOOR If you have past experience with indoor volleyball, there are a few differences to keep in mind when transitioning to the sand. 1. Indoor is faster. The surface is faster, and the ball is lighter. In sand volleyball, the sand will slow you down, and the ball is heavier. 2. Different balls. Sand volleyball is played in all types of weather, so the sport uses a heavier, more durable ball. Because of its weight, the sand volleyball will maintain its flight path better in windy conditions.
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Pro Tip: The other team, if they have any serving skills, will seek out your team’s weakest passer and serve to that unfortunate individual over and over again. Don’t be that guy. Learn how to pass.
4. About your feet: Barefoot is always best. You’re not going to move in the sand as well if you are wearing shoes; plus, they will quickly fill up with sand and that’s a great recipe for blisters. If you really want to keep your feet covered, minimalist toe shoes such as Vibram FiveFingers might be an option. Or you could try wearing socks. Pro Tip: Sand gets hot in the sun. To keep your feet from baking, dig them in a few inches to find the cooler sand in between plays. Of course, you’ll want to pull your feet out before the next serve so you’re ready to move. KEYS TO SAND VOLLEYBALL SUCCESS When Harris provides lessons to players who are new to sand volleyball—or those looking to improve their game—he focuses on two key areas: serving and passing. “This whole sport is what we call a rebound sport,” said Harris. “Everything’s a rebound: whether I’m passing, setting, or hitting, it’s all about rebounding the ball. Serving, however, is the one skill that you have 100-percent control over.” Harris also focuses on forearm passing, since that’s the most common touch a player makes during a game. While you can’t control how a ball comes to you over the net, you can, with practice and proper technique, get to the ball and pass it in a way that makes it playable for your teammates. “I always teach people to try to better the ball than what you got,” said Harris. “If you got a serve, try to make a nice, high pass that the setter can get to. If you’re the setter, pass the ball high. That gives your hitter time to get under it, jump, and swing. And if you’re the hitter, and you can’t get to the height of the net, stay on the ground but look at how to place the shot to find where the other team’s not.”
3. Sand volleyball will wear you out. Expect to feel more of a burn when playing sand volleyball. There are a few reasons for this: First, you’re probably playing in the sun, which can make things warm, which will drain you a little bit. Second, every movement in the sand requires your leg muscles to do extra work when dealing with the shifting surface under your feet. Pro Tip: The volleyball easily picks up sand in wet and dry conditions. When you’re getting ready to serve, gently toss the ball up in front of you and then clap your hands hard on either side of the ball. You’ll pop the excess sand off the ball and keep the grit from flying in your face when you serve. 1. Warm up. Once the game starts, you are in for a great workout—so treat yourself like the athlete you are and warm up. Do a few active and static stretches to make sure you don’t pull any muscles. 2. Remove the bling. Clear your arms and hands of all watches and jewelry. You might not like the results of an epic showdown between your smartwatch screen and a sand-covered ball. Plus, you need a clean, smooth platform when you make contact with the ball. protect your eyes from UV rays, but sunglasses serve a couple other purposes in sand volleyball. First, you don’t want to lose the ball in the sun. And second, you’re playing on sand, and the sand will inevitably become airborne. Even if you’re playing at night, glasses will help keep the sand out of your eyes. 3. Wear sunglasses. It’s always a good idea to GETTING STARTED
FOREARM PASSING TECHNIQUE
Proper forearm passing technique begins by holding your arms parallel, placing the heels of your hands against each other, and then wrapping the fingers of one hand around the other, with thumbs placed evenly, side-by- side, on top. Press the heels of your hands together and flex your wrists downward slightly. This will pull your elbows together and provide a smooth surface for the ball to strike. 1. Adjust your grip. Some people learn to do a forearm pass with interlaced fingers, or even crossed thumbs. Harris advises this is an excellent way to end up with a broken finger if you take a dive into the sand. Don’t interlace your fingers. 2. It’s not batting practice. As the ball drops toward you, don’t swing at it with your fists or forearms. Not only do you lose control, but you will wind up with
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Volleyball
Sand Volleyball 101
blotchy red forearms from the constant smacking of ball against skin. Instead, keep your hands above your belly button but below your chest. When making contact with the ball, make a small, controlled, shrugging motion. Pro Tip: Here’s a good way to know how high to hold your hands when preparing for a pass: Look up toward the top of the net. Now, move your arms up until you can just see them in the bottom of your field of vision. That’s the proper height for keeping your hands at the ready.
to keep the ball up. “The higher you make the ball, the better,” said Harris, “especially in rec ball.” With six people on a team, if a ball is passed high, one of those other five players will be able to get to it. 6. Point your hips toward the target. If you rush toward a ball with your hips facing off the court, chances are high that the ball is going off the court after you touch it. To be sure you don’t get caught running out of bounds, move laterally— in a step Harris calls a jab-shuffle. Lead with the outside leg, jabbing out to the side, and then shuffle with the other leg to catch up. In just a few strides, you can cover half the distance of the width of the court while keeping your hips squared to the net… which is probably the general direction you want the ball to move after you hit it. 7. Talk. The biggest mistake teams make is failure to communicate. Call that ball. “When you’re passing and moving around the court, talk. Call the ball,” said Harris. “And then give a nice high five.” 8. Beat the ball. If you get there ahead of the ball, you’re good, said Harris. If you get there at the same time, your chances of making a successful pass diminish. If you’re late… then your teammates will be sad. SERVING TECHNIQUE Anyone can serve a ball overhand. “Most adults have more than enough upper body strength to serve—it’s just that they don’t know how,” said Harris. “It’s not about how strong you are, it’s about how fast you strike the ball.” With a good, fast strike, the ball compresses and then bounces off your hand. If you strike slow, the ball won’t compress, will have very little rebound, and won’t go very far.
1. Less is more. Harris explained many people want to start their serve by holding the ball down low, then tossing it high into the air before striking it. “You’re not Serena Williams, and this isn’t tennis,” said Harris. “Utilize a less- is-more strategy. The less movement you have, the more accurate you’ll be with the ball.” Keeping the ball closer and lower will also cut down on the amount of time the wind has to move your ball before you strike. Lift the ball to the higher position, then drive it home quickly. 2. You don’t need to step. While it might feel natural to step through your swing, Harris teaches people to serve without stepping. Instead, keep your weight on your back foot, and then rock your weight forward onto your front foot as you strike the ball. Staying in one place should increase your accuracy. 3. Don’t paint the ball. If you drag your fingers along the ball (like a paintbrush) when you serve, you’ll put backspin on the ball and it will lose power as it heads over the net. Work to make that contact with the ball fast, hard, and direct. “Think of a celebration high five,” said Harris.
3. Watch your stance. Stand in an athletic position with feet hip-width apart, knees slightly bent, and weight on the balls of your feet, not in your heels. Have your hands at the ready about belly-button high, so when the ball comes you’re ready to bring your hands together. 4. Stay on your feet. No one ever won a race on their knees, observed Harris. Although it’s tempting to make a graceful dive into the sand to rescue the ball—once you’re down, there is no hope of getting back up in time to make another play. Instead of diving, run through the ball. 5. Pass high. Sand volleyball uses an eight-foot net, so it’s always safest
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Adult Sand Volleyball Facilities Shawnee Mission Beach Volleyball Shawnee, Kansas smbv.com
4. Serve from the middle. From that position, you can place the ball anywhere you want. For beginners, said Harris, the goal is simply “over and in”. But once you get some practice, you can make slight adjustments that put the ball where you want it. All it takes is a slight change in the angle of your striking hand to change the direction the ball goes after you hit it. NEXT STEPS TO RECREATIONAL VOLLEYBALL GLORY So, you’ve mastered the forearm pass. Your serve goes over the net and stays in bounds most of the time. What’s next?
In a word: Practice. If you’re playing in an early league, show up an hour before games start, get a court, and serve for a whole hour. Bring a partner and practice setting and passing. “Know where you’re at, and then know where you want to go,” said Harris. “If you really want to get better, you’ve got to get out there and work.” But most people, Harris admitted, simply want to get just a little better so they don’t look too bad when they’re playing with their friends. “Because volleyball’s not the whole thing,” said Harris. “It’s also social.” ABOUT THE AUTHOR Kristi Mayo is the editor of REC Midwest . She can be reached at publisher@rec-midwest.com . R
Volleyball Beach Martin City volleyballbeach.com
The Sandbox at PowerPlay Kansas City (Northland) sandvolleyballkc.com The Sands at Burlington Creek Kansas City, Missouri kcice.net Centerline Beach Volleyball Blue Springs, Missouri centerlinevolleyball.com
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CONFIDENT CITY CYCLING
Written by David Hansen | Photos courtesy BikeWalkKC
O
ne of the simplest things you can do to improve your health is replace car trips with bike rides. Driving is a stressful, dangerous activity known to increase blood pressure and anxiety. Commuting by bike, however, provides an outlet for stress and an opportunity to build physical activity into your daily routine. If you have to commute, why not enjoy the ride? Switching to a bike commute can be daunting at first, but if you take appropriate steps, you will be coasting down the road with a smile on your face before too long. Below are a few tips for getting started and for riding confidently in an urban setting. Cyclists utilize Kansas City’s first parking-protected bike lanes along Amour Blvd. from Broadway Blvd. to The Paseo. The project was part of the city’s new complete streets ordinance, approved by the city council in 2017.
Start simple. Don’t make commitments you won’t keep. If you’re not ready to bike every day, pick one day of the week to sub out your car for your bike. As you gain experience and confidence, start expanding the number of days you ride. Map out your route online. The best bike route is not often the most direct. In order to avoid major hills or dangerous street design, you may have to go a little out of your way. Online tools such as Google Maps can help you identify safe routes with bicycling infrastructure. Practice riding your commute on a day off to anticipate problems and to hone your route. Time how long it takes you and note that increased traffic during weekday rush hours may require you to adjust.
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Cycling
Confident City Cycling
Fast fact: Bike commuters who ride just four miles to work avoid 2,000 miles of driving and about 2,000 pounds of CO 2 emissions each year. So, what are you waiting for? Save money. Increase your stamina and bolster your health. See your city from a new and different perspective. Engage with your neighborhood communities. Conserve natural resources. There are so many ways that riding a bike can improve your life!
Safe riding habits can make the difference between an enjoyable commute and disaster.
commute and disaster. Remember that you are a vulnerable road user in the middle of a chaotic network of speeding missiles. Following the best practices listed below will help keep you safe. Know your rights . Bicycles are considered vehicles under Missouri and Kansas state laws. This means that bikes are subject to the same rules of the road as cars, and can travel anywhere they are not expressly forbidden (e.g. highways and business-district sidewalks). ABC Quick Check. Look your bike over every time you’re about to ride. Check the air pressure, brakes, and chain, and ensure all quick releases are secure. Ride predictably and in a straight line. Signal all turns and stops. Don’t make other road users guess where you’re headed or what you’ll do. Ride on the right side of the road, always. Most car-versus-bike collisions occur due to wrong-side traffic, and riding on the left side can double or triple the speed differential between you and an approaching car.
Take the lane. Ride in the center of the lane when it is too narrow for a car to pass you safely. By doing this, you are signaling to motorists that you know you are where you belong, and if they wish to pass they will have to wait until the lanes ahead are clear. If you stick as close to the curb as possible, not only will you have difficulty avoiding obstacles, but motorists will be more likely to attempt to squeeze past you with insufficient passing distance. I ncrease your visibility. Ride with a friend or with a group to increase your visibility on the road. Wear bright colors during the day and reflective gear at night to alert road users to your presence. Equip your bike with lights for riding in the dark. Avoid the door zone. Ride wide of the door zone found next to parked cars. Swinging doors can appear without warning and will stop you fast. Stay aware. Scan your surroundings constantly. The configuration of traffic on the road changes rapidly. Imagine the roadway as a giant chessboard and try to
Maintain your ride . Bikes are cheaper and easier to maintain than cars. With a few tools and a little knowledge, you can keep your bike road-ready and can avoid costly trips to the shop. Learn how to fix up your bike by watching DIY videos online, or by taking BikeWalkKC’s Maintain Your Ride class, offered quarterly. www.bikewalkkc.org/education/adult/ Install a rack on your bike to haul your stuff. This will make the ride far more enjoyable than it would be if you were loaded down with a heavy backpack. Try out bike share. If you’d rather not maintain or store your own bike, BikeWalkKC’s Kansas City BCycle has a network of more than 40 stations and more than 240 bikes to help get you around town. Annual passes are inexpensive and grant the user unlimited 60-minute trips on bikes that are continuously and professionally maintained. www.kc.bcycle.com/
Safe riding habits can make the difference between an enjoyable
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About BikeWalkKC BikeWalkKC’s mission is to redefine our streets as places for people to build a culture of active living. Since our inception less than a decade ago, BikeWalkKC has become the leader for improving walking and bicycling in greater Kansas City. Our vision is a community that is barrier-free, has complete biking and walking access, and has a connected culture of active transportation and active lifestyles. As a member-supported 501c3 nonprofit organization, BikeWalkKC is leading a transportation transformation through advocacy, congregation, and education (ACE) to promote accessible alternative transportation and achieve our mission. Advocacy efforts include public policy, consulting and technical assistance, community planning and development, and initiatives to improve the built environment. BikeWalkKC leads the Complete KC coalition designed to increase the number of municipalities with Complete Streets policies across the region.
BikeWalkKC includes Women Bike KC Initiative as part of their outreach efforts to promote safe, active transportation for everyone.
anticipate where each piece will move so you will have ample time to react. Practice and expand your skills . Learn and practice all of these skills and more at BikeWalkKC’s Confident City Cycling, offered quarterly in co-ed
and women-only formats. www.bikewalkkc.org/education/adult/ R
ABOUT THE AUTHOR David Hansen is a BikeWalkKC Education Specialist.
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YOGA O FOR EVERY BODY Written by Kristi Mayo Photos by Rick Mayo / Mile 90 Photography
n a warm, breezy morning, a group of 300 people assembled at Berkley Riverfront Park on the south bank of the Missouri River. They arrived in cars and on bikes, alone and in groups, accompanied by dogs and by children. They represented a wide demographic, ranging from five to 75 years old, male and female—a rainbow of race and religion. All came with a singular purpose: to roll out their mats in the grass and practice yoga. The event on July 4, hosted by yoga instructor Lauren Leduc of Karma Tribe Yoga, was just one of many free, public yoga classes that you can find around the
Kansas City area. The format of donation- based, outdoor, “guerrilla-style” yoga— sometimes popping up where you’d least expect it—has grown in popularity over the last three years. You can find people doing yoga on the lawn of the Nelson- Atkins Museum of Art, at the Kansas City Bier Company, in Independence Center, and at Gillham Park. For some, the concept of free yoga in a large group—and often in an outdoor setting—is less intimidating than showing up for a much smaller, more formal class in a yoga studio. Lacey Sturgis, for example, came to the Berkley Riverfront yoga event with her
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Outdoor yoga can be more accessible, and less intimidating than a smaller studio class.
black lab, Molly. She said that for her, location and timing is everything. “I have gone to Yoga in the Park at the Nelson-Atkins Museum. I’ll go about once a month,” said Sturgis. “I try to find somewhere within walking distance of work. I like that these free events usually rotate instructors. That gives you a chance to try different instructors before going to a class. Plus, this is more relaxed. Everyone is just out, enjoying the weather.” Before the class on July 4 began, Megan and Josh Burdette, their eight- year-old daughter, Kodi, and their ten- year-old son, Ryder—relaxed on their
yoga mats, soaking up the sunshine. Josh said he had practiced yoga in the past but has had a difficult time making it a regular thing since becoming a parent. The informal format of this event seemed ideal. “It’s a good chance to get out with the family and try some yoga together,” said Josh. “It’s a good chance to get out with the family and try some yoga together,” said Josh. As the class got started, Leduc introduced herself to the group, and then invited everyone to get out of their comfort zones. “Get up off your mat and meet three people you don’t
know, and then give them a high five,” she instructed. Three-hundred people stood and began high-fiving, and even hugging each other. When the chatter died down and the yogis returned to their mats, Leduc continued. “There are lots of different kinds of people here. Different ages and different stories,” she said. “Remember our practices will all look different. Remember, we’re all in this together.” A YOGI’S JOURNEY Lauren Leduc grew up in suburban Kansas City in what she describes as a conservative, religious household.
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FEATURED
Yoga for Every Body
“Yoga was not practiced,” she said, “and in fact, some of my churches early on actually preached against it.” The now 34-year-old yoga instructor said she found the practice when she was a senior in high school. “I was a dancer growing up, and a super high- achiever,” she said. “I developed an eating disorder. When I was 17 years old, I spent one month in recovery. There, I was introduced to yoga for the first time, primarily for its
psychological benefits. The breathing, the movement… It was satisfying in a way I’d never known before.” In the early 2000s, it was nearly impossible for a suburban Kansas City teen to not only find places to practice yoga, but also to afford them. Leduc would track down VHS videos to practice at home. She left for college, got a degree in fashion, and then returned to Kansas City in 2011. “I started daily practice with
teachers,” said Leduc. “It completely transformed my life and accelerated my healing. I was moving in a way that I felt strong again. I was growing stronger, becoming more mindful. Even early on in this process, I had an internal whisper to teach.” In 2013, she signed up for yoga teacher training. Leduc describes the past five years as a whirlwind period of “accelerated growth”. She began working for various studios, community centers, and gyms in the Kansas City area. “My goal was to teach as much as possible with as many bodies as possible,” Leduc said. “That has always been a passion of mine. When you look at my appearance: I am a young, white, able-bodied woman—what you would stereotypically expect from a yoga instructor. But I’ve always known that yoga is not for one type of person. It is beneficial for everyone.” Learning to teach all kinds of body types and abilities grew into a determination to make yoga as accessible as possible to everyone. Leduc began teaching classes at Yoga in the Park at the Nelson-Atkins “My goal was to teach as much as possible with as many bodies as possible,” Leduc said.
The Burdette family (left to right: Ryder, Kodi, Megan, and Josh) got out for a morning of yoga at Berkley Riverfront Park July 4.
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Participants do sun salutations facing the Missouri River.
Museum, which was one of the first pop-up yoga events in the area. Since getting started in 2009, Yoga in the Park’s Facebook group now has more than 7,700 members. “It has grown a lot in the last three years, but back then, we usually had 12 to 20 people show up at each class,” said Leduc of Yoga in the Park. On an unusually warm weekend in March 2015, Leduc decided on a whim to post on Facebook and offer an outdoor yoga class. “I set a time and a place… and 50 people showed up,” she said. “That was unprecedented. So, I tried it again the next week.” Leduc then founded Pop-Up Yoga KC and began partnering with other
organizations and businesses to arrange locations for the free yoga events. “I saw how transformative it was, and then I envisioned a home for the pop-up yoga: a donation-based studio,” she remembered. “It manifested itself really fast.” The first home for Leduc’s Karma Tribe Yoga, a donation-based studio, was a shared space in the Crossroads District. In 2016, the studio moved to its own space in Midtown at 35th St. and Broadway Blvd. EVOLUTION OF POP-UP YOGA As Leduc has grown as a yoga teacher, so has the concept of offering yoga to the masses. “When we first started, it was guerrilla-style yoga,” laughed Leduc. “We were a crazy, traveling group of yoga people. Now that I have a studio it has been beneficial to partner with organizations and businesses in order to have more regular meet-ups.” Pop-Up Yoga KC partners with Friends of the River to help with their Riverfront Fitness program. They have teamed up with the Kansas City Public Library to do “Yoga on the Rooftop” of
the main branch. “It’s so pretty up there,” said Leduc. They’ve done yoga at the Kansas City Museum; at Gillham Park; at the Belvoir Winery in Liberty; and even “Yoga in the Pool” at UMKC. While the outdoor format has its benefits—exposure to the public, and a connection with nature, for example— Leduc said she encourages people to step inside the studio. “I know it can be intimidating!” she said. “I try to look at it through their eyes. I understand. So, we try to cultivate that same welcoming feeling you get at the outdoor events.” And feeling welcome to roll out your mat and enjoy an accessible yoga class is exactly what Leduc hopes to achieve with her pop-up events. “I want for anyone walking down the street to see lots of different people, from all walks of life, practicing together,” said Leduc. “It’s incredibly inspiring. There is so much negativity and divisiveness in this world. It is a huge privilege to be able to co-facilitate a space where all of that feels non-existent.” R
ABOUT THE AUTHOR Kristi Mayo is the editor of REC Midwest . She can be reached at publisher@rec-midwest.com.
A diverse group attended a free yoga event at Berkley Riverfront Park on July 4.
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TRAINING
here are a zillion reasons why yoga is great for runners. Postural yoga teaches practitioners to move with both agility and stability, cultivate deep core strength, and hone flexibility by exploring the movements of the joints. Postures that work the feet, lower legs, hamstrings and glutes are particularly useful for runners, even though those are the ones they often struggle with. Resources for learning these postures abound. YouTube has numerous yoga classes for runners to try on for size, and there are new yoga studios popping up around town every day. I teach a Yoga for Athletes class at Phys Ed KC. One of my favorite things is working with members of the running community as they practice something that is not easy but so good for them, because I see huge improvements in every class. I can go on for days about stretches I love and breathwork to explore. But while I have you here, I want to take a slightly different approach and explore why yoga and trail running are totally fitness and mindfulness BFFs, and what we can gain by Yogi in the Forest How yoga can improve your trail running experience Written by Kelly Cirone T My husband jokes that Surya Namaskar, sun salutations commonly practiced at the beginning of a yoga class, are like fancy burpees, and he’s right! Both share many movements like hip flexion, shoulder flexion, axial extension, stepping or hopping forward and back. And they both serve a similar purpose: to warm the body by engaging all major muscles through repetitive movement. Actually, although Surya Namaskar is sometimes thought of as an ancient practice, it was more likely sequenced in the late 1920s as a form of calisthenics and was heavily inspired by gymnastics. Burpees, and many other super-fun strength-building exercises, employ explosive movement, speed, and repetition, while sun salutations slow it way down, with each movement being intentional and purposeful. Why are these things beneficial? Trails are unpredictable. That’s one of the best things about them—you never know what’s around the bend. This being the case, it’s incredibly helpful to learn how to efficiently and thoughtfully control your body and how you move through space rather than flailing wildly down the path. There are times on the trail when you’re going to harness the dynamic power you’ve learned in your strength training, like when you’re chasing someone down or leaping over a copperhead. But you’ll spend much more time trying to relax into the path to find your rhythm. Reining in your movements helps you save energy for the entire journey, which is important when your long run lasts for incorporating both into our training schedule. STRENGTH IS GOOD, LEARNING TO CONTROL IT IS EVEN BETTER
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YOU CAN’T FAKE IT Which leads me to my next point. I’m convinced there is no better, more supportive, kinder, more inspiring community than Midwest trail runners. I think it’s because we all know how difficult this pursuit is and just what it asks of us. People who spend time in nature are attuned to a side of life that others just can’t relate to. We understand that some days we are running away from something and some days we are blazing a trail forward into the heart of the unknown with steadfast determination. We see how choosing to make ourselves stronger and healthier isn’t just for us, but for everyone around us because we lead by example. No matter what it was that initially drew you to the trail and where you want it to take you, you can’t fake it and it can’t be rushed. You earn every single mile. Your trail sisters and brothers know this because they have lived it, too. It reminds me of a quote on the walls of Kripalu Center for Yoga and Health, “Yoga is the practice of dealing with the consequences of being yourself.” Trail running has this beautiful way of coaxing us out of our image-managed shell and into the light of a truer self. With that comes the responsibility of owning who we really are, even when that makes us uncomfortable. After all, trail running and yoga aren’t about staying comfortable, they’re about breaking through. R ABOUT THE AUTHOR Kelly Cirone is a Colorado School of Yoga-educated yoga teacher, trail runner, horticulturist, entrepreneur, ginger-cat keeper, and super wife who lives in Kansas City with her trail running, metal-loving husband, Michael. She teaches Yoga for Athletes at Phys Ed KC on Tuesday evenings, where each class starts out lounging on pillows, talking about races and life with some of the most amazing athletes in the city, and ends with the sweetest yoga nap in the entire world.
hours on end. Of course, we eventually learn this through trail experience, but one of the beauties of yoga is that it is generally practiced in relatively stable and predictable environments like yoga studios, gyms, or even at home. So, as you work on controlling your body in challenging postures while simultaneously controlling your breath, you don’t have to worry about getting run over by mountain bikers, eaten alive by oak mites, or being chased by bad dogs. ACHTUNG, BABY! As trail runners in the rocky, rooty, hilly Midwest, it’s a really good idea to stay focused for the entire run, because if you zone out on singletrack you will fall—a lot… and you’re going to fall anyway, so training your mind on the task at hand is vital. This is yoga! Yoga invites us to experience each moment as it unfolds, to feel the movement of the breath, our constant companion from birth to death, and to stay open and awake even when it’s hard and scary. There can be so many times throughout the day when we coast through on auto-pilot, but the trails just don’t allow this folly. We must discipline our mind to stay the course, just as faithfully as we train our body. In yoga, postures are often held for minutes at a time, which can be so intense. Fidgeting and distracting ourselves only seems to make it last longer. Plus, if you’re lost in a trance of thought when practicing many poses, you’ll fall out of them. Yoga teaches us the power of concentration, and that can directly translate to better performance on our feet. It might even keep you from taking a wrong turn and getting hopelessly lost in the woods. THE ONLY WAY OUT IS THROUGH Running stirs up the B.S., and yoga helps us process it. I don’t know about you, but my first year of trail running
brought up a lot of unresolved issues I had around my sense of strength and powerlessness. For the first several months, I cried my eyes out when I ran further than a 10k. Often, I couldn’t even explain why I was crying—it was just something I had to let out. Reflecting on it now, I think some of it was that as I got stronger, I wept for the part of myself that felt weak and small and scared. As I became my own champion, I grieved the part of myself I outgrew and the limitations I imposed on myself for years. I also cried because running is hard and sometimes it just hurts.
Best of all were the tears of joy and surprise when I tangibly proved to myself that I can do hard things. Of course, more often than that came the lessons in humility that running so cheerfully dishes out. Having practiced yoga for years, it feels natural to express myself through movement, but trail running is an entirely different animal. I’m not fast (or, as my coach will tell you, I’m appropriately paced), I don’t do well in the heat, and I have a real tendency to doubt myself long before I believe I will succeed. These are very helpful things to know about myself. Thank you, trail running, for shining a huge spotlight on those blind spots! Now that I see them, I not only get to know myself better, but I have an opportunity to mindfully work through my fears as they arise. Breathe in, lean in.
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Trail Profiles: PARKVILLE NATURE SANCTUARY Written by Keith Wurm | Photo by Kent Auf Der Heide
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115-acre outdoor area with miles of winding trails & plenty of wildlife viewing opportunities
Those in Kansas City who enjoy taking their activities off-road are quite fortunate. Kansas City has a plethora of public nature trails for hiking, running, mountain biking, and horse riding. Some of these trails are well- known and some are hidden gems around the city. In each issue of REC Midwest, our Trail Profiles section will examine the amenities, activities, exclusions, and closure conditions for the trails around the KC area.
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TRAIL PROFILES
Parkville Nature Sanctuary
Route Finder Parkville Nature Sanctuary Location: Mo Hwy 9 & 12th St. Parkville, Missouri Hours: Daily Sunrise to sunset Regulations: • No dogs, horses, or other pets • No vehicles, bicycles, skateboards, etc. • No hunting, fishing, trapping, collecting
• No camping • Stay on trails Website: parkvillemo.gov/nature-sanctuary/
Decisions: Do you take the Old Kate Trail (0.9 mile), or the Bluebird Trail (0.3 mile)? You’ll also encounter the Whitetail Trail (1.5 miles), Butterfly Pass (0.1 mile), and Paw Paw Path (0.2 mile).
N
estled in downtown Parkville behind historic Park University is the Parkville Nature Sanctuary. The nature sanctuary is a 115-acre outdoor area with several miles of winding trails that offer plenty of wildlife viewing opportunities including deer, turkey, birds, and butterflies. The sanctuary is maintained by volunteers and Eagle Scout projects. Parking for the Parkville Nature Sanctuary is available behind the Platte County Health Department on 12th St. and Mo Hwy 9 in Parkville, Missouri. Separate female and male restrooms are available in the parking area. The restrooms are maintained by Park University for the soccer and softball complexes and are subject to seasonal closures. Generally, the restrooms are closed during the winter months and remain open through the spring, summer, and fall.
The Parkville Nature Sanctuary is open daily from sunrise to sunset for hiking and running. Dogs, other pets, horses, bikes, and motorized vehicles are not allowed in the sanctuary in order to prevent disturbance to wildlife. The nature sanctuary has two main trails of differing difficulty, with both beginning from the parking area. Old Kate Trail is an easy, one-mile path covered with wood chips. It is shaded and wide enough to accommodate several people. The trail winds along a creek and there are numerous benches where one can sit and enjoy the natural scenery. The highlight of Old Kate Trail is the waterfall and observation bridge. Most weekends will find family, wedding, or senior pictures being taken in front of this backdrop. The Parkville Nature Sanctuary boardwalk and Girl Scout shelter—which hosts numerous events—can be found further along the Old Kate Trail. For those who require a dose of vertical with their trails, Whitetail Trail is the path to tread. The 1.5-mile loop climbs about 200 feet, has a wonderful half-mile ridge run, and descends 200 feet again to the beginning of the loop.
One side of the incline is steep and rocky and is the most technical section of the trail. The other side of the incline is more gradual and winding. Most of the winding Whitetail Trail is singletrack and covered in gravel or rocks with tree roots throughout. Perhaps the best feature of the Parkville Nature Sanctuary is the climate-proof accessibility. During the winter months or during rainy periods, the trails in the Parkville Nature Sanctuary remain in suitable hiking condition due to the gravel and woodchips. When other dirt trails are closed or should be avoided, Parkville Nature Sanctuary is ready for your activity. However, the bridges and steps in the Nature Sanctuary become extremely slippery when wet! Heed the posted warning signs when wet, icy, or snowy conditions are present. For those in the Parkville area, the Nature Sanctuary is likely not a secret. For everyone else, bring your hiking shoes and binoculars during your next visit to historic Parkville and enjoy a little nature time in the city. R
ABOUT THE AUTHOR Keith Wurm is a trail runner and ultrarunner who lives in Parkville, MO.
A whitetail deer fawn is one example of wildlife you might encounter. Photo by Tim Vernor
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7201 W 79th St. Overland Park, Kansas 913-385-9595 www.maloneyssportsbar.com
KC’s best rooftop & patio Over 4,500 sq ft 54 HDTV’s Perfect for private and special events
Great food | Cold drinks | Any Game | Any time
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EVENTS
FIND THESE EVENTS AND MORE AT REC-MIDWEST.COM
Want to see your event in our calendar? Go to REC-Midwest.com and fill out the events form.
October 4 & 11, 2018 | 6 p.m. | Blue Bike Fitness | Kansas City, MO Confident City Cycling (Women Only) This two-part series is presented for women only by BikeWalkKC. Learn bike-handling skills, rules of the road, and other tips and tricks in a safe and supportive place. All skill levels are welcome. Taught
October 6-7, 2018 Fall Fermentation Series Run three 5K races in 24 hours. www.runsignup.com/Race/MO/KansasCity/ FallFermentationSeries
by women, for women. www.bikewalkkc.org
October 6, 2018 | 9 a.m. | Paola, KS Leg 1: No One Fights Alone 5K
This event, hosted by Night Hawk Winery in Paola, raises money for the Miami County Cancer Foundation. Start and finish among the grapevines at this winery and enjoy a country road course through area farmlands. runsignup.com/Race/KS/Paola/NoOneFightsAlone5K October 6, 2018 | 5 p.m. | Louisburg, KS Leg 2: Louisburg Cider Run (5K | 10K) This race covers rolling hills, straightaways, a short trail path, and other surprises as you run through the country at dusk. www.louisburgkansas.com/louisburg-cider-run/
October 6, 2018 | 8 a.m. | Lake Perry | Meriden, KS Lake Perry Rocks! Trail Run (50K | 13.1 Mile) This loop course takes runners over rocky, root- bound, hilly, singletrack trails. Entry fee includes a t-shirt, free photos, post-race meal, and beverages. www.psychowyco.com October 7, 2018 | 9 a.m. Fall Family Timber Challenge (2 Mile) The 3rd annual Fall Family Timber Challenge is a two-mile family fun run packed with obstacles for the whole family to enjoy! The course includes 28 obstacles including zip lines, climbing walls, tunnels, mud, foam, and the vertigo bus. www.kctimberchallenge.com October 19-21, 2018 | Mid-America Sports Complex Park | Shawnee, KS Boo n Brew Softball Tourney Divisions include competitive, intermediate, recreational, and league with men’s and mixed rosters. www.boonbrewsoftball.com
October 7, 2018 | 8 a.m. | Martin City, KS Leg 3: Oktoberfest 5K
Enjoy a Bavarian celebration run in the streets of historic Martin City. There will be lots of German music and a selection of beers to sample at this event. www.runsignup.com/Race/MO/KansasCity/ KCOktoberfest5K
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EVENTS
October 20, 2018 | 7 a.m. | Crown Center | Kansas City, MO Kansas City Marathon (26.2 Mile | 13.1 Mile | 10K | 5K) The Kansas City Marathon, presented by Garmin, has been selected for TripAdvisor’s “50 US Road Races to Attempt in Your Lifetime”. www.sportkc.org October 27, 2018 | 7 p.m. | Wyandotte County Lake Park | Kansas City, KS Tick or Treat: 5K Night Trail Run You will want to bring a costume and a headlamp to this spooky night run through the woods on unpaved trails. www.psychowyco.com November 3, 2018 | 9 a.m. | Hodge Park | Kansas City, MO Wilderness Run (5 Mile | 2 Mile) The Wilderness Run is a challenging cross-country run through the historic living-history village in Hodge Park, around fields, up and down hills, over logs, and through wooded trails. www.kcparks.org November 10, 2018 | 9 a.m. – 4 p.m. | Swope Park | Kansas City, MO Kansas City Women’s Dirt Summit The Kansas City Women’s Dirt Summit gives women mountain bikers from all over the Kansas City Metro a chance to connect and build new friendships while November 10, 2018 | 8 a.m. | Longview Lake | Grandview, MO Longview Half Marathon (13.1 Mile | 10K | 5K) bonding over their love of mountain biking. The schedule includes group rides, lunch, a raffle—and childcare is provided. www.kcdirtsummit.com The Longview Half Marathon and 5K adds a 10K this year, along with a redesigned course that is flatter and faster with scenic views of Longview Lake. www.longviewhalf.com
November 4, 11, & 18 Harvest Half Series
Run three half marathons in three weekends. Series participants receive a discount on entry fees, swag from each event, and an awesome finisher prize for completing the series! www.harvesthalfseries.com
November 4, 2018 | 7:30 a.m. | Lawrence, KS Kansas Half Marathon (13.1 Mile | 5K) This annual half marathon and 5K in Lawrence benefits Heartland Community Health Center, a not-for-profit that serves the uninsured and underserved in Douglas County. www.kansashalfmarathon.com November 11, 2018 | 8:30 a.m. | Corporate Woods | Overland Park, KS Gobbler Grind (26.2Mile | 13.1 Mile | 5K) One of Kansas City’s favorite long-distance races, this race covers a semi-flat, easy route through woods on paved trails. This is a USATF certified course. www.gobblergrindmarathon.com November 18, 2018 | 8:30 a.m. | Shawnee Mission Park | Shawnee, KS Pilgrim Pacer Run (26.2 Mile | 13.1 Mile | 10K | 5K) This event covers the paved Streamway Trails in Johnson County. All course distances are USATF Certified. www.psychowyco.com
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