“WHERE STARS ARE MADE”

October 2020 St. Louis, MO. Volume 2 Issue 15

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“WHERE STARS ARE MADE” IMX MEET #2 WENT BOOOOO-TIFULLY

ANNUAL TUNA DRIVE It’s that time of year again!!! Read on for more information about this year’s Tuna Drive. River Oaks Food Pantry is a small independent food pantry located in the Wentzville/Foristell area. They service more than 400 people per quarter and depend on private donations only. Because of their location, they do not receive assistance from other organizations such as the scouts. They have reached out to us for help. The most needed item is tuna because of its high protein content and versatility with cooking. Remember the cost is small, but the need is great. Please help the 1 in 4 children that go to bed hungry every night by donating one or more cans/pouches of tuna. Simply bring your tuna to practice during the weeks of November 9th–21st and it will be collected. Your swimmers coach will deliver the tuna to our office where they will be sorted into groups and sanitized. Any tuna turned in late will be collected but will not count towards their group percentages. Last year we were able collect 1503 cans/pouches from all the groups combined!! This year we will be doing the same and keeping it open to ALL Parkway groups. The winning group will be receiving a big prize!! The groups vary in size so the winning group will be determined by percentage. We will be sharing the proceeds between River Oaks Food Pantry and the Parkway Food Pantry. If you have any questions, please call Vika Anderson (636-734-9616) or David Neier (636-299-3291). Thank you for your generosity!

3 ZONES CUTS AT IMX MEET #2 PARKWAY IMX, OCTOBER 9–11

Blue Groups, Senior 1 Groups &

Age Group Select (AGS)

Number of Swimmers: 123/158

Individual Scorers: N/A

Best Times: 443 swims

Total Swims: 547 total swims

% of Best Times: 81%

# of swimmers with A times or

faster : 17

# of swimmers with B/BB times

achieved: 67

Parkway swimmers had a great meet for our second IMX meet! We had 123 out of 158 swimmers competed in the meet, and swam 443 best times! We had a good number of first time swimmers so that’s even greater to see! We also had 17 swimmers swim at least an A time or faster! We also had 67 more swimmers achieve a B time! Even though this is the second meet of the season, this was blue groups, senior 1 groups and age group selects first meet since February and March and boy did they come ready to swim!! 81% of the swims were best times! It’s great to see times up on the board, but it was a lot of fun to be back in a meet setting to start to get the nerves going, but even better watching everyone get together again. Thank you to all parents, grandparents, swimmers who volunteered their time to time and work the meet. A thank you as well to our officials and a special shout out to Matt Judkins for his awesome commentary during the meet. -Chris (Head Age Group Coach)

Goal to Beat:

1503

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Volume 2 Issue 15

SWIM SWAM

CONQUER THE

POOL

RECIPE OF

THE MONTH Olympic Champion Cody Miller’s Favorite

Tool for Developing Mental Toughness

If you have an internet connection, you’ve likely

stumbled upon across Cody Miller’s YouTube channel.

He posts videos that

demonstrate the life of a pro swimmer, from taking care of himself between practices by foam rolling and stretching to footage of his main sets with

his Indiana teammates.

Recently, he reviewed Conquer the Pool: The Swimmer’s Ultimate

Guide to a High-Performance Mindset.

Miller had a few takeaways he took from the book, which is

presently used by his club team, the Sandpipers of

Nevada.

(Both his age group coach and his current coach at Indiana,

Ray Looze, provided feedback and input during the creation

of the book.)

Here are a couple of quotes from Miller’s review of Conquer the Pool:

“This book is really, really beneficial for swimmers looking to elevate their game.”

“At the end of the day it’s all about mental toughness, it’s all about building what’s in here so that when you’re behind the block you are 100% the most prepared, the most mentally tough, the most locked in that you can possibly be, and this book is filled with insight from some of the best swimmers in the world.”

“It’s something that I recommend, this kind of thing is really awesome.”

“This is exactly the kind of stuff that I love.”

Quinoa & Black Bean

Tacos (with Clinatro

Lime Creama!) Video Link

Ingredients 1/2 cup Cilantro 3 cloves Garlic 3 Lime 1 Yellow onion, small 2 Tbsp. Tomato paste 2 cups Vegetable stock, low-sodium 14-ounce can Simply nature organic black beans 1 Cup Simply nature organic quinoa, dry 1 1/2 tsp Chili powder 1/2 tsp Kosher salt 1 Kosher salt & ground black pepper 1 1/2 tsp Paprika 1 Tbsp. Olive oil Water 2 tsp Cumin, ground 1 Cup Greek yogurt Prep! Take a minute to grab all the ingredients you need before

you start cooking. Because this vegan taco fill ing recipe moves quickly, I find it’s best to have all of the ingredients ready to go before you start. Dice an onion, mince some garlic, grab your spices & tomato paste, measure the quinoa & veggie stock, & rinse the black beans. Place everything within an arm’s reach from the stovetop & cooking will be smooth sailing.

Sweat the onion: This is the first layer of flavor in this black

bean taco recipe. Let the onion cook in olive oil for about 4 -5 minutes, to get nice and soft. Be sure to season with a pinch of salt – it draws the water out of the onion & makes it even more flavorful.

Toast the aromatics: Get ready for your kitchen to smell

awesome – this step adds major depth & flavor to the quinoa & black bean tacos. Add garlic, spices (chili powder, cumin, & paprika) & tomato paste to the skillet & let it cook with the onions for about a minute. The spices will get nice & toasty, & super fragrant.

Cook the quinoa. Stir the quinoa into the onion mixture & let it

toast up for a minute or two before adding in the broth. Bring the mixture to a boil before adding in the black beans, covering the skillet & letting it simmer for 15 minutes. When it’s done, use a fork to fluff up the quinoa & black bean taco fill ing, & give it a squeeze of lime juice <– don’t skip that part, it’s key!

Serve!!! Your quinoa black bean tacos are ready to go – top

them with what you love & devour!

HOW CONQUER THE POOL

WILL HELP YOU SWIM LIKE A MONSTER THIS YEAR

Although Miller is an Olympic champion swimmer, the book is designed to help swimmers

of all ages and abilities sharpen their mindset in the

pool.

(Truthfully, I wrote the book with the 12-year old age

group swimmer version of myself in mind.)

The book takes the

confusing, complicated mental side of the sport and breaks it down so

that you can start taking actionable steps towards

becoming a mentally tougher swimmer in the

water. Swimmers learn things like:

The proper way to set goals in the water that are realistic and ambitious.

How to manage the discomfort that comes with working your butt off in the water.

How to unleash your best performance on race day.

Click here to learn more

about Conquer the Pool.

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Volume 2 Issue 15

SWIMMER OF THE MONTH

Each month the coaching staff will be recognizing one athlete as a Swimmer-of-the-Month. These swimmers will be selected based on the display of the ideals the staff feel are vital to long-term development. These items include ATTITUDE, EFFORT, COURAGE, PERSEVERANCE, and a FOR THE TEAM approach. The swimmer of the month is…

Lucy Price – National Prep

Lucy Price has been attending 8 practices every week. We did a timed 2k this month, 23 min 51 seconds, and

she had the fastest overall girls time. She is one of the hardest workers and when she has a chance to compete

in 500 free or above events, her hard work will pay off!

Other Nominees were: Charlie Shaffer, Tanner Huelsmann, Max Montgomery, Leah DeBosch & Briana Scott

A few fast facts about Lucy:

Grade: 10th Grade

Favorite subject: Biology

Your role models: My parents, Katie Ledecky

Favorite stroke: Freestyle

Favorite race: 500 Free

Future goals: Swim in College

Famous person you would like to meet: Katie Ledecky or Cody Miller Favorite TV Show: The Office

Favorite vacation: Bull Shoals Lake Other hobbies: Hanging out with my friends Favorite food: Mac n’ Cheese or Gogo Squeeze Applesauce

When I grow up I want to be: not sure, just doing something that I enjoy

If I could change one thing it would be: for there to be a corona vaccine, and to make all the distance sets shorter

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Volume 2 Issue 15

UPCOMING EVENTS

11/9-21: Tuna Drive

11/20-22: Turkey Invite @

Kirkwood HS**

12/4-6: 18&Under Winter Champs

@ Lenexa, Kansas** (National Group)

12/11-13: PKWY Winter Classic

@ Kirkwood HS

**Qualifying Meet

COACHES CORNER

By: Kian Quigley – Head Developmental Coach

MENTAL MINDSET: FLOW STATE

I want to take a minute to talk about the importance of mindset when it comes to sport, both at practice and during competition. Each and every day athletes are faced with challenges while training. And probably more often than not that task looks “crazy” or out of reach. I know, because I have been there many times before. There are a few ways we can choose to look at this: One, OMG! I can't do this, Coach is insane! Two: Well, this is really hard so it’s time to just do the minimum so I can make it to the end. Or, three: Ok, I’ve got this! I'm gonna give it my all! Who cares if I'm dead after. And believe it or not, the thought process an athlete uses at practice will 100% of the time carry over to your thought process at competition time. When you practice hard you aren't only training your body, you are training your mind as well. By focusing on your mental state while training the easier it is to access this state of mind called the flow state. If you haven't heard of this before, flow is described as being in “The Zone.” Think of it as when you are completely immersed in an activity and nothing can stop you. You have this sense of effortlessness that comes along with the flow. Michael Phelps 2008 Olympic performance where he brought home 8 gold medals, Jordan Binnington’s Stanley Cup run where the Blues came from last place in the NHL to Champions, and Caeleb Dressel during the 2017 World Championships bringing home 7 golds are three very good examples of what Flow State looks like.

What this chart is saying is that as the challenge goes up, so must the skill, in order to not get bored and/or have anxiety to be in a place to enter this Zone. Too much or too little of anything can throw off the flow of a swim. Having that balance is what the goal is, so that when the time comes we are ready. This is why we do what we do especially in the sport of swimming where many things can be hard or intimidating, in some cases. The next time you are looking at a “Crazy” set or when you are behind the blocks at a meet, remember the time and effort that you have put into training. Take a deep breath, relax your mind, and prepare to push yourself through the challenge. Remember to trust in your coaches and their process. And most importantly, remember to learn from each swim, even the “bad” ones. Sometimes it takes a rough race to remind ourselves to re-enter the Flow State of mind.

-KIAN

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Volume 2 Issue 15

NUTRITION

Foods to Eat in Cold Temperatures By Serena Styles - Updated December 12, 2018

After a long day in the cold, few things are as comforting as devouring a steaming bowl of chicken noodle soup or a plate of warm pasta. During the winter or in cold climates, eating more not only keeps you warm but also can keep you happy. In addition, being indoors is more common in the cold to avoid the harsh outdoor weather. There are certain foods to eat in cold temperatures that provide you with a greater benefit than others.

Hot Foods

When the weather is cold, eating or drinking something hot increases the sensation of being warm. Baked noodle casseroles, potpies, freshly baked breads, hearty stews, soups and roasts tend to be particularly satisfying. An added benefit of a home-cooked, hot meal is the kitchen -- and often the entire house -- becomes warmer. This makes the home feel more welcoming when the air outside is frigid. If you do not have time to spend preparing a meal, plenty of recipes for roasts, soups and stews use a slow cooker, reducing hands-on work to about 10 minutes. For a different take on “hot” foods, making your meals spicy can make you feel warmer as well.

Mood Food

A lack of sunlight, common in cold weather and cold climates, can cause “winter depression” in many individuals. This is also known as S.A.D., or seasonal affective disorder. Cravings for carbohydrate-rich foods are common when affected by winter depression. Some individuals report feeling better during and after carbohydrate consumption. Rather than reaching for cake or cookies, choose a

healthier option -- such as complex carbohydrates. Some of the best choices for complex carbs include whole grain breads and pastas, brown rice, legumes, millet and whole oats.

Foods for Hydration

In the cold, the last thing on your mind is likely a glass of cold water or iced tea. However, you become dehydrated just as easily in cold temperatures as you do in warm weather. To combat winter dehydration, a cup of warm tea is an excellent choice. Drinking tea counts toward a healthy daily intake of eight 8-ounce glasses of water. Ginger tea is a particularly good option, as this spice naturally warms your body. If you do not enjoy ginger tea, any spiced tea is a good substitute. Hot cider is another comforting, hydrating choice during cold temperatures. A cup or two of coffee is fine to drink but it does not count toward your day’s water intake.

Foods with Healthy Fats

A layer of fat on your body acts as insulation to protect you from the cold, but that is not why fat is important during the winter. Your body uses fats to facilitate the absorption of vitamins A, E, K and D. Vitamin deficiencies, particularly vitamin D deficiency, can contribute to depression and damage your health. Sunlight aids in vitamin D absorption, and most individuals get less sun when temperatures drop. Healthy fats to add to your diet include fish, nuts, nut butters, olives, avocados and tofu. If you opt for red meat, keep in mind that one

serving is about 3 ounces and its consumption is best limited to three times weekly.

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Volume 2 Issue 15

SWIM SCHOOL

71% of the earth’s surface is covered in water, can your

child swim?

They will learn how to swim at Parkway Swim School.

Our professional staff can teach your child the four competitive strokes so they will be able to learn this valuable lifesaving skill while having a great time!

If or when your child wants to take it to the next level, when they graduate from Parkway Swim School they will able to join a Swim Team and experience the fun of competition.

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Volume 2 Issue 15

SPOTLIGHT QUESTION WHAT ARE YOU DRESSING UP AS FOR HALLOWEEN?

COLBY BRICKER JACK FAVAZZA NATALIE GRITHER DANI HUME

RACHEL BOLAND & LEILA HERTZEL VINCENT HAGAR AUDREY TAYLOR

OCTOBER BIRTHDAYS

RYLEIGH AYERS – 9

JENNA BARRY – 16

GEORGE BASILY – 13

TYSON BROOKS – 10

DAVID CREEL – 12

ATHENA DEKINDER – 14

ADITI DEO – 12

EMILY DISPER – 15

LILLIAN DRISCOLL – 13

AVIANNA GANIM – 9

HEIDI HABERSTROH – 10

TREVOR HANSEN – 16

ALAYNA HENAGE – 15

CONNOR HOOVER – 15

SERENA HUANG – 13

ANDREW HUEBNER – 16

TANNER HUELSMANN – 13

DIANA IVANOVA – 12

MILAN KAHAKACHCHI – 11

ANDREW KASTNER – 15

GEORGE KESKE – 11

DAVID KOOP – 11

JOHNNY LAIRD – 13

DANIEL LANDSBAUM – 13

COLIN MAUZY – 10

CONNOR MURAN – 12

ELIZABETH MYERS – 15

DAVID NEIER – 13

TYLER RICHTER – 14

BRADYN RINGHOFER – 13

EMILY ROBERTS – 10

BRADEN SCHERRER – 15

HARRY SEAVEY – 11

BROOKE SHADDUCK – 15

ABRAM SHANK – 9

MADELEINE SMITH – 11

LANA THUSTON – 12

ANNABELL TICHACEK – 10

KAYLA WAHL – 13

CAMERON WELEK – 10

EMILY WONG – 13

AIDAN WORKMAN – 13

ELLA WUJCIK - 13

“Zombie” “I don’t know yet, but

that’s the fun part!” “Werewolf”

“Devils”

“Nurse” “Cheerleader”

“Mexican Dancer”