Memphis Health+Fitness Jan 2016

INSPIRING ACTIVE LIFESTYLES SINCE 1996

JANUARY 2016

CELEBRATING

OF INSPIRING ACTIVE LIFESTYLES

Johnnie Blanton

365 DAYS OF YOGA

GET MOTIVATED! Inspiring Weight Loss Stories

ENERGY-BOOSTING BREAKFAST BOWL

ANNUAL

GYM & FITNESS STUDIO GUIDE

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Think Think OrthoMemphis

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Urgent Orthopaedic Care Now with two convenient Mid-South locations, it’s easier than ever to skip the ER and save time and money. For sprains, muscle, bone, or joint injuries, Think O. OrthoStat provides fast, urgent care and you’ll always be seen by an orthopaedic specialist. For more information visit orthomemphis.com or call 901.261.STAT.

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6325 Humphreys Boulevard | Memphis, TN 38120 | Appt : (901) 522-7722 | Office : (901) 522-7700 Additional Outclinics: Union City, TN | Jackson, TN | DeSoto, MS | Grenada, MS | Tupelo, MS | Batesville, MS

HEALTH+FITNESS | Januar y 2016

SEMMES-MURPHEY.COM

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H+F JANUARY ES TABLISHED IN 1996

ON THE COVER

20 years and running stronger Publisher Amy Goode

16 Inspiring Weight-Loss Stories 24 Johnnie Blanton

amygfitness@comcast.net

901.218.4993

365 Days of Bikrim Yoga

CONSULTANTS

26 Gym & Fitness Studio Guide 34 Breakfast Fuel in a Bowl

Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005

Advertising & Marketing Amy Goode 901.218.4993

LIVING HEALTHY 12 Concussion Prevention

Eye Health in the New Year

14 Gastric Bypass Surgery

FITNESS 22 Coach’s Corner:

Running Resolutions

NUTRITION 36 Protein Champagne Cupcakes

34 IN EVERY ISSUE 6 Starting Line 8 Fit News 30 Weekend Warriors:

Sabrina Samuels, Bryan Hayes

38 Events Calendar 40 Photo Finish:

HEALTH+FITNESS | Januar y 2016

St. Jude Marathon

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Hailey Thomas 901.335.6005 Copy Editor Ross McDaniel Contributing Editors Robin Beaudoin Marcia Scott Erica Walters Kristen Waddell Alex Driver Graphic Design Brian Williams Photographers Philip Murphy Sarah McAlexander Chris Hope Jen Russell 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year.

Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2015.

On the Cover: Johnnie Blanton Photo by Sarah McAlexander

Regional One Health is creating a new concept for care at our new location in east Memphis, where 385 crosses Kirby Parkway. This modern and convenient health care campus not only provides primary care, but specialty care, too. New services include internal medicine, cardiology, endocrinology, rheumatology, reproductive medicine, urogynecology, an outpatient rehabilitative medicine center, imaging center, and a pharmacy. It’s not just our job to create new, convenient services that help you live a healthier life; it’s what we love to do.

WE’RE PROUD TO ANNOUNCE

a new campus IN EAST MEMPHIS.

HEALTH+FITNESS | Januar y 2016

Learn more at RegionalOneHealth.org/East

Your life. Our passion.

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STARTING LINE

GO RUNNERS!

NEED A WORKOUT? DRINK WINE! Research conducted by the University of Alberta in Canada has found that health benefits in resveratrol, a compound found in red wine, are similar to those we get from exercise.

Resveratrol was seen to improve physical performance, heart function, and muscle strength in the same way as they’re improved after a gym session. Now that’s something to drink…oops…think about!

H+F Team Hailey Thomas and Amy Goode (L to R, back row) cheered on St. Jude Marathon and Half-Marathon runners.

Also cheering were (L to R) Evie Grace Goode, Emma Throndson, Avery Schaffer, and Julia Comes.

Reginelli Recommends:

2012 Goldeneye Pinot Noir

HEALTH+FITNESS | Januar y 2016

“With a subtle intensity that builds,” Wine Spectator gives this vintage of Goldeneye a 92. A note of dusty berries, cassis, and licorice, this rich and robust pinot noir has a sweet and savory long finish. More tannic than other pinots, Goldeneye pairs well perfectly with heartier dishes like duck, rib roast, or beef stew on a cold winter’s night. On sale for $59.99.

See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call (901) 578-2773 or visit PyramidWines.com.

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FIT PRODUCE PICK: Sweet Potato Want to lose fat and build muscles?

Eat fiber-rich sweet potatoes (or yams), a great choice for a low-glycemic carb.

Sweet potatoes have more potassium than bananas and contain vitamin E, an antioxidant, plus copper and carotenoids. Carotenoids slow down everyday cell damage that makes physical fitness more challenging, and copper contains collagen, which keeps muscles healthy and taut. Bake them in the oven at 400 degrees for 30-40 minutes, or nuke them on high for 5-8 minutes.

BEEN ON A FIT TRIP? SEND A PHOTO AND BRIEF CAPTION TO HAILEY@MEMPHISHEALTHANDFITNESS.COM AND YOU MAY BE FEATURED IN THE NEXT ISSUE!

COMING TO THE FEBRUARY ISSUE OF H+F • Heart Health • Fit Couples • Spa & Skincare Guide For more information contact: Hailey at (901) 335-6005 or Amy at (901) 218-4993

H+F TEAM Amy

When not beating the streets looking for the next fitness craze, Amy enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy.

No Pain is Your Gain and Our Goal

Hailey

Hailey has been running over half her life - fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Trails are her new love along with interviewing Weekend Warriors with the same passion for fitness.

Sam

I’m a native Memphian, a University of Memphis alum, and a writer. I enjoy taking in the sights, sounds, and tastes that our wonderful city has to offer. Pro: I’m bookish and fancy myself a good conversationalist. Con: I talk about cats and CrossFit more than most might appreciate.

Christin

A freelance PR/Marketing professional, Christin Yates began running in 2010 and hasn’t stopped since.

She now runs everything from 5Ks to marathons, and is an RRCA certified running coach. When not on the pavement or trails, you can find her hanging out with her rescue dogs. Visit her website at christinyates.com.

Sarah

Sarah received her BFA in photography from the University of Memphis and now works as a freelance photographer and a technician for lensrentals.com. She spends much of her time in front of her computer editing, but her free time is devoted to trying every Sunday brunch Memphis has to offer.

Erica

Erica Walters is a health coach/educator. She also teaches aerobic classes at Inbalance Fitness Harbor Town. Beyond writing and teaching aerobics, she enjoys long runs, traveling, jumbotrons at sporting events and hoarding nail polishes.

Robin

Robin Beaudoin is a lifelong Memphian and healthy eating enthusiast, with a background in art and education. She enjoys spin classes, yoga, and practices krav maga. She is wife to an avid outdoorsman, and mother to two ninjas. Her favorite part of writing is sharing experiences and connecting with fellow Memphians.

Our experienced physicians are committed to providing exceptional patient care in Orthopedic Surgery, Sports Medicine, MAKOplasty & Physical Therapy.

J. Ted Galyon, M.D. W. Lee Moffatt, M.D. Peter B. Lindy, M.D.

Call to schedule your appointment today.

Chris

Jen

Jen is a freelance photographer and graphic designer. She is married to Will. They have two “fur babies” – a puppy named Barnabas and a kitty named Nevaeh. Jen loves taking Photo Finish race photos for H+F. Visit her website at lifeiscreative.weebly.com.

Alex

Alex is a writer who graduated from the University of Tennessee with a B.A. in Communication Studies.

Alex has completely dedicated her lifestyle to health and fitness, and loves finding fun new ways to get up and move. Her favorite way to sweat is through TRX, kickboxing, and hot yoga.

facebook.com/ MemphisHealthFitnessMag

@MemHealthFitMag

please recycle

East Memphis Location

Bartlett Location

Loewenberg Building 6005 Park Ave., St. 309

Medical Arts Pavillion 2996 Kate Bond Rd, St. 301

(901) 682-5642

(901) 791-0347

HEALTH+FITNESS | Januar y 2016

Christopher balances a full-time career and part-time freelance photography. He enjoys spending time with his family and is dedicated to living a healthy lifestyle. Along with his passion for for photography, he is an advocate for running, biking and gym conditioning. Visit his website at chrishopephotography.com.

www.eastmemphisortho.com

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FIT NEWS

Memphis in May Announces New Event: Great American River Run Memphis in May International Festival just got a little more exciting for athletes of every caliber with the announcement of the Great American River Run. The 2016 event, a half marathon and 5K run, is the first of two events that will become part of the festival’s Memorial Day Weekend lineup closing out the month-long civic celebration. The race is expected to be a fast favorite of local and regional runners, with a course showcasing the Mississippi River, live entertainment along the run route, and culminating with post-race music, food, and beverages on the river bluff.

“The Board has long wanted to include a participatory event to our festival lineup, and we are excited about the addition of the Great American River Run,” said Doug Browne, 2016 Board Chairman of Memphis in May International Festival. “We have long-term plans for the Great American River Run to grow into one of the nation’s top half marathons, as well as a great way to end our favorite month.”

The race will be held May 28, 2016, and the course will take participants along the banks of the mighty Mississippi River and through downtown Memphis. Both races are designed for all levels of runners, from elite athletes to the beginning runner.

“Our city sits on America’s greatest river, and we want to celebrate this tremendous local asset with a healthy-lifestyle event for local participants and running enthusiasts from across the country,” said James L. Holt, President and CEO of Memphis in May International Festival. “We also want to honor our veterans and celebrate all they do and have done for our country, which is the true purpose of the Memorial Day Weekend holiday.”

The Memorial Day Weekend event will pay tribute to our past and present servicemen and women by supporting the Wounded Warrior Project and providing an opportunity for runners to raise funds to support the mission of this important veterans service organization. A portion of registration fees for the Great American River Run will also be contributed to the Wounded Warrior Project.

RACE COURSE MAP: memphisinmay.org/run-maps REGISTRATION: memphisinmay.org/great-american-river-run HASHTAG: #MIMGARR

HEALTH+FITNESS | Januar y 2016

Memphis Jewish Community Center Hosts 3rd Annual Health and Wellness Expo The Memphis Jewish Community Center (MJCC) will host its 3rd Annual Health and Wellness Expo on Sunday, January 17, featuring well-known fitness professional, Mindy Mylrea. The expo will last from 10:00 a.m. – 4:00 p.m., with health and fitness vendors and exhibitors from across Memphis on hand. The MJCC Health and Wellness Expo brings together the best in fitness, nutrition, healing arts, personal growth, and education. Keynote sponsors for this year’s Expo include Methodist LeBonheur Heathcare, Natera, Paragon Bank, and Regional One Health.

Cybex and 02Fitness are Premier Sponsors, and Memphis H+F is our in-kind media sponsor.

At 1:00 p.m. Mindy Mylrea, founder of Tabata Bootcamp and

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creator of Gliding, the gliding discs exercise program, will share how to take small steps toward a healthy lifestyle. She will talk about how any amount of movement matters and share strategies, tips, and tricks to help you and your family form lasting healthy habits for sustained wellness.

Free workshops will be offered throughout the day. Exhibitors include: Methodist LeBonheur, Natera, Paragon Bank, Regional One Health, Cybex, 02Fitness, Juice Plus, Clear Captions, Cosgrove and Lewis Luxury Soaps, Heathy Sexy U, Paige Scheinberg, Holy Cow, OsteoStrong, Secure Child Photo ID System/Shoemaker Financial, Daniel Lamontagne, Teri Lewis of Spectacular Skin, University of

Memphis Athena Project, University of Memphis FitKids Program, Young Living Essential Oils, Ashley Parsons, Relax the Back, Heavenly Creations, and Haven Collective Yogawear.

In addition to workshops from vendors and exhibitors, attendees will also have the opportunity to participate in free MJCC Group Fitness Classes throughout the day.

The MJCC Health and Wellness EXPO will take place at 6560 Poplar Ave. and is free and open to the community. For more information visit our website at jccmemphis.org/expo, call (901) 761-0810, or email Amy Israel, Cultural Arts Director, at aisrael@ jccmemphis.org. Visit jccmemphis.org/expo for a schedule of the workshops.

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Make a pact with a friend to support each other in getting regular mammograms.

Then follow through. Call 1-844-SIS-PACT or log on to sisterpact.com for more information.

Ask a doctor if a mammogram is right for you.

TM

HEALTH+FITNESS | Januar y 2016

On our birthdays, we never remind each other about our age. We remind each other about our mammograms.

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FIT NEWS

Gain It to Lose It:

Baptist Memorial Healthcare Hosts Wellness Program

by Erica Freeman

Every New Year, resolutions are set to lose weight. Rather than focusing on becoming less this year, focus on gaining — healthy habits, that is.

for 90-minutes once a week. In September the program took place at the Fogelman YMCA. Ford coached a group of 10 participants to lose more than 40 pounds.

There are many organizations in Memphis that want to improve the well-being of Memphians.

Baptist Memorial Health Care is one of those organizations. In September, Baptist hosted two free wellness programs that incorporate exercise and nutrition education. The programs took place in downtown and Midtown Memphis, with participants from all around the city. Held in a group setting, the program challenged participants to set realistic goals. Additionally, the group setting cultivated an environment that allowed everyone to grow and learn from one another.

“If an individual sticks with the program, they will be able to reach their goals of weight loss or whatever they are trying to achieve,” she said. “It’s a win-win situation, but you have to work for it.”

“Working with groups on weight loss is always a great experience for everyone,” said Erica Ford, health educator. “I’ve found that individuals working in groups have better results because they have a peer to keep them motivated.”

“There is no magic pill for weight loss,” said Robin Wallace, health educator. “You have to establish healthy habits including eating well, exercising, getting enough sleep, and managing stress. These habits must be sustainable the rest of your life.”

Ford works with participants in the Baptist wellness program Renew. Renew is a 10-week program that combines exercise and nutrition

Wallace and fitness instructor, Cecilia Garcia, led the class. As a result of the 10-week program, the group of nine lost more than 30 pounds.

Another Baptist wellness program produced similar results with families at the Salvation Army Kroc Center in Midtown. The program, Club Get Fit, is a 10-week program for families with children in grades 1-5 that combines nutrition education and exercise at each 90-minute session.

HEALTH+FITNESS | Januar y 2016

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“I like to stress that it’s all about small steps to make big changes. Each goal helps build habits leading to a healthier life,” said Wallace. “Focusing on small, achievable goals helps build confidence and success, rather than trying to change everything at one time.

I love seeing how excited participants get when they lose their first few pounds.”

With an array of health organizations in Memphis, it is possible to pick up healthy behaviors and leave bad behaviors behind this year. Baptist Memorial Health Care, in conjunction with the State of Tennessee, has a lot of free wellness programs available to Tennessee residents. If an individual has a goal of increasing their health knowledge, then a healthier 2016 is possible.

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11 NewYearNewYou.indd 1

2015-12-15 11:14 AM

LIVING HEALTHY

Keeping Your Head in the Game

by Benjamin Petty, MD

Professional athletes are not the only ones to be concerned with CTE. Anyone involved in a contact sport can be at risk. Ice hockey, wrestling, soccer, and competitive cheerleading are a few of the activities that have been linked to the disease. Some injuries are obvious, but others can appear over months or years, which makes them even more dangerous. Every sport has risks, but they become safer by taking some precautions.

A bump on the head may seem like no cause for concern, but new research from Boston University shows that repeated head trauma, even minor, can cause long-term neurological risks. They studied the brains of 165 people who played football in high school, college, or at a professional level and found that 79% of them had evidence of CTE (Chronic Traumatic Encephalopathy). CTE is a degenerated disease caused by repetitive head trauma, both concussive and non-concussive. It can begin to alter the brain anywhere from months to decades after athletic involvement ceases and leads to memory loss, impaired judgement, aggression, depression, and progressive dementia.

TIPS TO PREVENT A CONCUSSION • Follow the rules of a sport.

• Wear the proper equipment and keep it maintained.

• Examine the playing field for potential hazards.

• Learn the proper technique.

• Be a good team player and minimize aggression on the field.

Unfortunately, accidents still happen, but it’s important to address a head injury as soon as it occurs. In severe cases concussions can result in loss of consciousness, though milder forms can also appear as headaches, dizziness, or mild confusion. With rest, most

people will recover within as little as a few hours to a few weeks. Serious concussions may require more aggressive treatment.

The most important part in dealing with a head injury is to get an evaluation by a medical professional. Failing to get proper treatment may result in long-term cognitive changes or in extreme cases, death. If there has been no loss of consciousness, then an evaluation can usually be done on the following day. Clinical experts have developed new technology to assess and track the progress of concussive injuries through the imPact system. It uses a scientifically validated computer evaluation, which means that MRI or CT scans may not be necessary.

With proper education and precaution, everyone can enjoy contact sports without the fear of short- or long-term cognitive damage.

Benjamin Petty, MD, is the only ImPACTcertified concussion specialist in Shelby County.

He is a Sports Medicine specialist with Lendermon Sports Medicine, and has participated in concussion education through lectures and publications on this subject.

For more information call (901) 850-5756 or visit their website at lendermonsportsmedicine.com.

Looking Into the New Year

by Warren Johnson, O.D. and Dr. Do Nguyen, O.D.

HEALTH+FITNESS | Januar y 2016

We often overlook one of the most important organs of our body when it comes to our health: the eye. Making a few key lifestyle changes can help preserve our vision and prevent future blindness.

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• E at nutrient-rich foods such as leafy greens, fish, and citrus fruits that help prevent macular degeneration and cataracts.

• A void smoking, which can lead to glaucoma and optic nerve damage.

• T ake a break from the computer screen by looking 20 feet away for 20 seconds every 20 minutes.

• W ear sunglasses to protect your eyes from excessive UV ray exposure.

• V isit an optometrist once a year for an eye examination.

Even if you have perfect vision, they can help detect diseases before symptoms arise.

Eyewear Gallery is offering FREE vision screenings every Friday from 2-4 p.m. To make an appointment, call (901) 763-2020 or visit their website at EyewearGallery.com.

Concussion.

If you or somone you know has a concussion, check it out. It’s important.

Lendermon Sports Medicine has the only “ImPACT” concussion specialist in Shelby County.

If you are concerned about a concussion, the most important step is a correct evaluation.

Thanks to the latest state of the art testing such as the ImPACT system, this can be done quickly and easily and can be repeated to monitor progress.

Benjamin Petty, MD at Lendermon Sports Medicine is a trained ImPACT concussion specialist - the only one in Shelby County.

With any concussion, there needs to be a proper diagnosis so that treatment may be swift and appropriate. Inappropriate treatment of a concussion can result in longterm cognitive changes, and in extreme cases, a catastrophic outcome.

If you have questions regarding concussions, please call us. We are here to help.

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Houston Levee Rd.

LifeTime Fitness

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9950 Crooked Creek Drive • Collierville, TN 38017 (901) 850-5756 www.lendermonsportsmedicine.com

HEALTH+FITNESS | Januar y 2016

9950 Crooked Creek Dr.

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LIVING HEALTHY

Understanding Minimally Invasive Gastric Bypass Surgery

Robert Wegner, M.D. and Virginia Weaver, M.D.

HEALTH+FITNESS | Januar y 2016

Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program as a Comprehensive Center with Adolescent Qualifications. The two surgeons, Dr. Robert Wegner and Dr. Virginia Weaver, perform a variety of procedures, including laparoscopic gastric bypass, laparoscopic sleeve gastrectomy, and converting gastric bands to bypasses, among others. They work closely with patients in determining which procedure would be best for each person.

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Memphis and the Mid-South are the epicenter of obesity in the United States. Those who suffer from obesity are not alone – nearly 40% of adults in this region are obese, and over two-thirds of adults are overweight. Obesity is a complex, multifactorial, chronic, metabolic disease, not just an excess of adipose tissue or lack of willpower. Fat accumulates in the body to the extent that health is impaired. Unfortunately, conventional methods of weight loss often do not work for the obese patient. While dietary modification and exercise can be effective for people who are modestly overweight, they typically do not work on patients who are significantly overweight or obese. This is due to complex hormonal changes and other metabolic issues that occur in obesity, which make it nearly impossible to maintain weight loss. The good news is that there is a treatment for obesity that works not only for weight loss, but for treating the diseases associated with obesity – Bariatric Surgery.

Bariatric, or weight-loss surgery, is for patients who are severely obese, which is defined by a BMI of 40 or more, or a BMI of 35 or more in combination with other health-related conditions, such as diabetes, hypertension, or sleep apnea. BMI, or Body Mass Index, is a calculation based on height and weight. The two most common procedures performed in the U.S. are laparoscopic gastric bypass and laparoscopic sleeve gastrectomy. Both are performed minimally invasively through small

incisions. Gastric bypass is considered the gold standard procedure to which all other procedures are compared for both weight loss and complication rates. This is because gastric bypass provides the most successful means of weight loss and “cures” the diseases associated with obesity far more effectively than any other bariatric procedure. There is an overwhelming amount of evidence that supports gastric bypass above any other procedure. The STAMPEDE (Surgical Therapy and Medications Potentially Eradicate Diabetes Efficiently) trial is perhaps the most followed and respected study comparing bariatric procedures with medical therapy.

“The three-year data confirms that bariatric surgery maintains its superiority over medical therapy for the treatment of type 2 diabetes in severely obese patients,” said the study’s lead investigator from the Cleveland Clinic Bariatric and Metabolic Institute. “When compared to sleeve gastrectomy and medical therapy, gastric bypass patients achieved greater weight loss, were on fewer medications, had a higher success rate controlling diabetes, and had an improved quality of life.”

The Saint Francis Center for Surgical Weight Loss is a multidisciplinary surgical weight loss center, which means there are fellowshiptrained surgeons, nurses, nurse practitioners, patient advocates, medical assistants, and bariatric-specific dieticians within the offices.

The Center is fully accredited by the

“I was recently asked by a colleague why I perform so many laparoscopic gastric bypasses,” said Dr. Wegner. “I simply answered, ‘Because it works.’ Laparoscopic gastric bypass is still the gold standard to which all other procedures are compared.

That said, it’s also one of the most technically complex procedures and should only be done by a surgeon specifically trained to do it.

There is a local perception that gastric bypass is ‘risky’ and ‘unsafe,’ which could not be further from the truth. I am not saying it is without risk – every surgery has some risk involved. What I am saying is that gastric bypass is extremely safe and effective. On multiple levels gastric bypass is the most powerful weight-loss operation available and should be part of a bariatric surgeon’s skill set.”

“Bariatric surgery is not done simply for weight loss or cosmetic reasons – it truly is potentially life-saving surgery to treat the disease of obesity,” says Dr. Weaver.

“Obesity causes at least as many deaths as smoking. The diseases associated with obesity, such as diabetes and high cholesterol, can also be dangerous. The resultant improvement or eradication of these diseases after bariatric surgery are staggering – for example, diabetes is put into remission over 90% of the time after gastric bypass.

Personal responsibility and lifestyle changes are essential to lose weight and maintain it; the problem is that those things alone usually do not work once someone is already obese.

But bariatric surgery in conjunction with lifestyle modifications do work for losing weight and maintaining it for life.”

If you are interested in learning more about weight-loss surgery, please visit MemphisWeightLossSurgery.com. There you can watch an online seminar discussing obesity and the surgical treatment options.

You can also register for a live seminar if you prefer, done by Dr. Wegner or Dr. Weaver. Call (901) 765-1849 to sign up for a free seminar.

– Tendinitis – Shin Splints – Back Pain – Headaches – Shoulder Pain

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WEIG HT LOSS

ONE SUCCESS STORY LEADS TO ANOTHER In 2013, Tracy McClinton contacted H+F about her husband, Eric McClinton. Although Eric had always been health conscious, he suffered two strokes before the age of 39. This led him to become concerned with making others aware of the benefits of proper diet and exercise. McClinton’s success story was about his efforts to spread awareness of the vital importance of a healthy lifestyle. Randy Irving is part of that story.

by Laura Gray McCann.

Photo by Sarah McAlexander.

The result? At St. Jude Half Marathon time of 1:51, kickboxing and weightlifting three days a week, coaching his eleven year old son in football and basketball, and a group text set up with his other fraternity brothers to encourage each other in keeping up healthy habits — including McClinton, who says Randy “has truly inspired a lot of people I know.”

Randy Irving and Eric McClinton are fraternity brothers. Two years ago, McClinton introduced Irving to Memphis Judo & Jiu-Jitsu in Bartlett.

Irving had battled with his weight his entire life — especially after college — when his lifestyle became more sedentary. Still, at 275 pounds he was running three miles a few days a week and lifting weights. He loved the kickboxing class, but it really “kicked his butt.”

Irving made the decision to commit to attending the class all week, and to eat right during that time. He woke up the next day and realized he had no idea what to eat in order to eat right.

“YOU CAN’T DO THE RIGHT THING AND GET THE WRONG RESULTS, AND THIS APPLIES TO EATING AND EXERCISE. EATING WAS THE FUNDAMENTAL PIECE.”

HEALTH+FITNESS | Januar y 2016

Irving took to the internet to see what eating right meant for him. After doing some research, he concluded that he would focus on consuming lean protein, vegetables, and water. The easiest thing to do, says Irving, was to just avoid starches altogether as he observed how removing them from his diet affected his weight. He lost seven pounds in one week, and after six months he went from 275 pounds to 210 pounds. Now, he weighs 190 pounds. His personal goal was 240.

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When asked how he was able to turn a corner with his diet, Irving credits the leadership development program at FedEx, where he works, with providing him the mental tools to succeed. “We learned about reaching goals by being consistent and writing down your goals and what you need to do to reach them,” Irving says. “You can’t do the right thing and get the wrong results, and this applies to eating and exercise. Eating was the fundamental piece.” He found a website where you can plug in menu items from popular restaurants to get the approximate calorie count, and it finally hit home. A sample day prior to changing his diet looked like this: a bacon, egg, and cheese combo with tater-tots and strawberry slush for breakfast, consuming a basket of bread over lunch with coworkers, and a drive-through cheeseburger and a shake with his kids for dinner. “Most of the time we know the things we need to do,” he adds, “it’s just always easier to do the wrong things for you.” Thanks to his program at work, Irving became aware of habits and behaviors that led to his poor dietary health and was determined to change them. “I really think the difference is not looking at it as being on a diet, understanding how much I was eating, and what it was doing to my body.”

BEFORE: Randy Irving tipped the scales at 275lbs.

AFTER: Randy today at a healthy 190 lbs.

HEALTH+FITNESS | Januar y 2016

1660 Bonnie Lane, Cordova TN • cordovamedical.com 17

WEIG HT LOSS

FROM STRUGGLE TO STRENGTH: AN INSPIRING WEIGHT-LOSS STORY Lynne Andrews

two-year battle with myeloma cancer at the young age of 64.

AGE: 41

Many people turn to food as a source of comfort when they struggle through hardship and loss. Lynne Andrews made a different choice by turning her grief into a passion for health and fitness, eventually losing more than 50 pounds.

With both parents deceased, a failed business, and an exhausting divorce behind her, Andrews began her quest for health at the age of 39 weighing in at 177-180 pounds.

Having failed with diets and gimmicks in the past, she chose to do the opposite — working out and eating right. She slowly started making small changes to her diet, eliminated stressors in her life, and began walking. “I came to realize that walking was an excellent way for me to relax and get out my frustrations.”

During the holiday season of 2014, Andrews found herself relocating back to Memphis to help her siblings care for their mother. While going over her family health history, Andrews realized many of their ailments came from preventable diseases like congestive heart failure, heart attacks, strokes, and diabetes. It was then that Andrews decided to take control of her health and set a good example for her daughters. Her mother soon lost her

As Andrews saw results, she began to study health and fitness as well as natural cures for common issues. Through these methods, she whittled her way down to 150-155 pounds.

Once there, however, she reached a plateau.

She began to seek out other healthy and fit individuals to share knowledge, advice, and inspiration. Andrews soon found her way to trainers Kevin “YorkFitness” Brown and Kevin Reed. Since working with Brown in March

CHILDREN: Two, ages 14 and 18

HEALTH+FITNESS | Januar y 2016

OCCUPATION: Business analyst and business owner

by Christin Yates Photo by Michael Webb

2015, Lynne has surpassed her weight loss goals through clean eating and exercise. He also coached her to compete in her first fitness competition — something she never dreamed she would do. On the day of the competition, Andrews weighed in at 130 pounds. It was the first time in her life wearing a bikini, which she did on stage and in public.

“Competing in the Dexter Jackson Memphis Classic was empowering, and I hope to get on the stage again,” she said.

Andrews has been through a total transformation over the past two years and is on her way to achieving her next goal: competing in the Dexter Classic in 2016. She plans to be better prepared by building more muscle to compete in the figure category.

Andrews’ story is one of overcoming hardships and grief and turning them into something positive. “What I’ve come to realize is that the healing cannot start until we pick ourselves up and begin loving ourselves better and fighting for our own happiness,” she said.

BEFORE: Lynne weighed 180 lbs.

AFTER: After dropping 50 lbs., she competed in the Dexter Jackson Classic fitness competition.

18

HEALTH+FITNESS | Januar y 2016

19

WEIG HT LOSS

MAKING FITNESS PART OF THE FAMILY

by Christin Yates Photo by Michael Webb

Brett and Erin Berry AGES: 45, 36 CHILDREN: Two, ages 7 and 10 Having a family and raising two kids is never an easy feat. Both Erin and Brett Berry had a hard time finding a balance with their health in order to set a good example for their children. Erin, 5-foot-1 and 141 pounds, struggled to lose her baby weight, and her husband tipped the scale at 230. After giving up cigarettes, food had become his new craving. Both of them knew they needed a change, but neither knew where to begin.

Two years ago, Erin took the first step by enrolling in a Fusion class at a local fitness studio. After several sessions, she was hooked to the high energy dance choreography and it became the highlight of her day.

“I could go in there and shake everything off!” says Erin. A few months later she added a bootcamp class and began to see the results she hoped for.

Brett saw how fitness was transforming his wife, so he decided to take a bootcamp class as well. It helped him gain the strength and stamina to become an avid runner who’s now completed four half marathons.

Since beginning his fitness journey, he’s lost 40 pounds, taking him down to 190.

HEALTH+FITNESS | Januar y 2016

After two years of dedicated exercise, the couple decided to address the other factor affecting their health: food. They joined a nutrition program offered by their gym, Fusion Fitness, and began to learn how to eat healthier. A nutritionist taught them about properly fueling their bodies with wholesome, clean foods instead of processed ones. They now eat about five small meals per day, which typically starts with eggs, spinach, and low-fat feta cheese followed by vegetables and chicken for lunch. Dinner consists of chicken, turkey, tuna, or a salad. They snack on healthier foods such as granola, fruit, yogurt, and nuts. By cleaning up their diet, Erin lost another 13 inches and now weights 124 pounds.

20

The Berrys credit their success to the close relationships they’ve formed within their fitness community. By making strong personal connections at their gym, Fusion Fitness, they’ve been able to stay motivated toward their goals. “If I don’t show up to bootcamp class, I get a text from Mike (co-owner) asking where I am and if I’m okay.” says Brett. Working out at a close-knit gym has also introduced them to other couples who share similar health goals.

The Berrys have included their kids in their new healthy lifestyle. Their two children join them at the gym and participate in kids fitness classes and obstacle course training.

Now that the couple has reached their goal, they’re setting even bigger ones that include doing triathlons and obstacle course races this coming year.

BEFORE: The Berry’s before.

AFTER: Brett dropped 40 lbs. and Erin lost 13".

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COACH’S CORNER

HOW TO KEEP NEW YEAR’S RUNNING RESOLUTIONS

by Andrew Chumney

It’s a new year, and you’ve committed to making some healthy lifestyle changes.

You’ve decided to take up running and walking, but how do you stay on track?

SET GOALS Do you want to be able to run a 5k? Walk for 30 minutes? Determine what your goal is and work toward that goal. Also make sure your goal is reasonable and manageable for your current fitness level. It may take some time, but as long as you have a clear idea of where you want to be and slowly work toward getting there, you’ll achieve your goal, no matter what it may be. When you achieve it, set another milestone to keep you moving forward. Having specific goals to work toward makes it easier to take the small steps to get there.

CREATE A PLAN Find a plan to help you reach your goals, and stick to the plan. There are many programs, such as Couch to 5K, available online and through mobile apps as well as local running groups and training programs to join. Check out MemphisRunners.com to find a local group to join or come to one of Fleet Feet’s free weekly runs. You want to adhere to a plan in order to avoid injury and burnout.

FIND A FRIEND Grab a friend to join you on you running/walking journey. Having someone to hold you accountable will help with keeping your resolution. It will also make your workouts more fun and enjoyable and help the time go by more quickly. Knowing you are meeting someone at a specific time on certain days of the week will be a great help to making your New Year’s resolution stick for the long haul.

HEALTH+FITNESS | Januar y 2016

MAKE IT A HABIT

22

The first few weeks are going to be the hardest. Excuses start to creep in. If you can maintain consistency through the first few weeks, it will be much easier to stay on track. Once you’ve developed a habit, you won’t have such a hard time taking the first step out the door.

REWARD YOURSELF Consider rewarding yourself when you achieve your goal — buy yourself a new piece of athletic apparel or those headphones you’ve been eying. By giving yourself rewards for your hard work, you’ll be more likely to continue on your fitness journey.

Do you have questions about getting started or finding a plan to work for you? Stop in and talk to anyone on our staff. We’ll be happy to help!

Andrew Chumney is the Director of Athlete Training and resident Coach at Fleet Feet Sports. For more information call (901) 761-0078 or visit fleetfeetmemphis.com.

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23

COVER STORY

A Year of Yoga

by Robin Beaudoin Photo by Sarah McAlexander

HEALTH+FITNESS | Januar y 2016

Not any kind of excuse, vacation or other, could stop Johnnie Blanton from completing 365 days of Bikram yoga.

The 43-year-old middle school guidance counselor set this goal the day after Thanksgiving in 2014 and attended one class per day for an entire year.

She was able to accomplish this with the help of her husband, Alan Blanton, and their 17-year-old son, who gave her permission to miss the occasional family dinner or school function. She also received a lot of support from friends and family, though many didn’t realize what she was doing. She also found motivation from her fellow yoga classmates. “We had two 60-day challenges at the studio during my 365-day challenge which motivated me so much, because people have their own goals and are making sacrifices too. It kept me pumped and gave me a lot of energy,” says Blanton.

24

Blanton started yoga just six years ago after a car accident that affected her lower back and caused significant pain.

Her physician suggested gentle stretches, which evolved into a daily practice of yoga. Starting slowly is recommended with any new type of exercise, and that’s exactly what she did. At first she was in a lot of pain and recalls standing head-to-knee.

“I stayed in that first position for almost two years before I had the strength and courage to break out and try more,” Blanton said. Time and patience helped her improve. “Now I can go through the class so quickly. It just flows easily.”

As her back healed, Blanton’s dedication to Bikram Yoga grew stronger. In 2013, the year before her challenge, she attended almost 300 classes, so she knew she could do more with a little extra push. Blanton didn’t see the point in waiting until the

Johnnie Blanton challenged herself to complete 365 days of Bikrim Yoga in a year.

first of the new year to make a resolution. She practiced at the Bikram Yoga studio at the Sanderlin Center in East Memphis, led by Christine Boyer and Isaac Christopher. They were her primary instructors, but she also enjoys studying with others as well. “We’ve had several teachers and guest instructors who’ve come from out of town, which keeps it exciting for me. ”It’s nice to have a new face or a different voice or perspective,” Blanton said. She even found classes while out of town. “It was nice to see

different studios and to make it part of the goal.”

Not every day was easy for Blanton.

Even getting to class could be a challenge, but the physical and mental effects were worth it. “It doesn’t matter how old you are, you can set and achieve goals. Going through this, there were times when I could pressure myself, and I just had to say, ‘Today is today, and every day is it’s own challenge.’ You have to accept yourself at that moment and be okay with it.”

“Today is today, and every day is it’s own challenge.

You have to accept yourself at that moment and be okay with it.”

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FEEL THE BURN! H+F ANNUAL STUDIO AND GYM GUIDE BARTLETT / RALEIGH ATC Fitness | 377.1414 atc.fitness.com Bartlett Recreation Center | 385.6470 cityofbartlett.org Crossfit Bartlett | 388.9979 crossfitbartlett.com French Riviera Fitness | 373.6237 raleigh@frenchrivieraspa.com

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Crossfit Memphis | 246.9451

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Fusion Fitness | 848.5762 fusionfitnessmemphis.com Memphis Judo & Jiu-Jitsu | 590.2492 memphisbjj.com Nikki Dark Fitness | 216.8447 nikkidarkfitness.com Planet Fitness | 249.8674 planetfitness.com

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COLLIERVILLE

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ATC Fitness | 221.8220 atc-fitness.com Battle Axe Crossfit | 286.5590 battleaxecrossfit.com Collierville Yoga | 201.5999 tstayloryoga.com D1 Sports Training | 316.1499 d1memphis.com DAC Fitness | 861.2110 daclife.com

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GYM GUIDE Inside Out Gym | 278.5433 insideoutgym.com

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Fundamental Fitness | 275.8060 fundamentalfitness.org Irontribe Fitness | 371.6170 irontribefitness.com Infinity Fitness Memphis | 292.5072 infinityfitnessmemphis.com Hot Yoga Plus | 562.0434 hotyogaplus.com Karen Wilder Fitness Personal Training & Gyrotonic Studio | 767.9290 karenwilderfitness.com Fitness Revolution | 214.5573 fitnessrevolutioneast.com

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SOUTHEAST MEMPHIS Bodyworks Fitness Center | 332.6257 LA Fitness | 291.1101 lafitness.com Planet Fitness | 757.3300 planetfitness.com Yvette Smith | 366.2866

SOUTH MEMPHIS Fitness Plus | 345.1036 YMCA Davis | 398.2366 ymca.net

ARLINGTON / LAKELAND / MILLINGTON / OAKLAND ATC Fitness Lakeland | 372.1700 atc.fitness.com ATC Fitness Arlington | 867.4848 atc-fitness.com ATC Fitness Millington | 872.3332 atc-fitness.com LA Fitness Lakeland | 291.1113 lafitness.com LiveFit Bootcamp and Studio | 484.5490 livefitwithadina.com Orange Theory Lakeland | 302.6132 orangetheoryfitness.com

YMCA – Olive Branch | 662.890.9622 ymca.net

GERMANTOWN ATC Fitness | 347.3752 atc-fitness.com Cardio Barre | 871.0732 cardiobarre.com Curves | 757.8377 curves.com Germantown Athletic Club | 757.7370 germantownathleticclub.org Germantown Baptist Church | 756.9450 germantownbaptist.org Hot Yoga Plus | 207.5352 hotyogaplus.com Jewish Community Center | 761.0810 jccmemphis.org Orange Theory Fitness | 907.0298 orangetheoryfitness.com Owings Life Enrichment Center | 753.3100 germantownumc.org Pike Yoga | 277.7136 pikeyoga.com Pilates Centre | 753.4177 balletmemphis.org/pilates Pure Barre | 484.0705 purebarre.com Sumits Yoga Memphis | 729.7146 sumityogamemphis.com

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WEEKEND WARRIOR

SABRINA G. SAMUELS, 44 OCCUPATION: Shelby County Trustee SPORT: Running and Hot Foot Honey’s Professional Tap Dance Company FIT CLUB: This summer I participated in the Women Run/Walk Memphis. I also run yearly in the Race for the Cure with team Teresa’s Angels. Teresa’s Angels also sponsors a local family for the Christmas holiday each year. It feels so good to give back.

BRAGGING RIGHTS: The True Blue 5K – 1st place in age group, Women Run/Walk Training Program Graduation 5K – 2nd place in age group, St. Jude Walk/Run 5K, and the Run Run Rudolph 5K – 3rd place in age group.

FAVORITE FITNESS ACCOMPLISHMENT: I completed the Shelby Farms Greenline Half Marathon on my birthday on a whim in 2013.

I hadn’t trained. Yikes! Prior to that day the farthest I ever ran at one time was four miles.

MOST MEMORABLE WW EVENT: My first race was the Chickfil-A 5K, three summers ago. While I was grabbing lunch at Chickfil-A, I saw the race flyer and it said chicken sandwiches would be given to participants at the end of the race, so I immediately signed up. I have been racing ever since.

I ❤ RUNNING: I love running because it makes me stronger mentally and physically. I push myself hard during training. Running mimics the ups, downs, and realness of everyday life. I also enjoy racing because I am giving to a great cause via my race fees while doing something I seriously enjoy.

CROSS-TRAIN: I do Zumba, MixxedFit, and Tap dance. I am a member of Memphis’ Hot Foot Honeys, a professional tap dance company. I started formal dance training at age 5. Dancing keeps me energized.

BEST EATS: I love lunchtime. I’m always grabbing smoked BBQ wings from Cozy Corner or you can catch me sitting in Miss Cordelia’s eating the grilled chicken salad in a spinach wrap that they call “Our Best Kept Secret.” So good!

WW MUST-HAVES: I have to have on all things Nike on race day

HEALTH+FITNESS | Januar y 2016

“I love running because it makes me stronger mentally and physically.”

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minus the socks. I can’t run anywhere without my SmartWool PHD Run Ultra Light Micro socks. SmartWool is the bomb!

BUCKET LIST: Running the Hapalua Half Marathon in Waikiki Beach, Honolulu.

INDULGENCE: Pound cake with a side of vanilla ice cream. I like pound cake so much that I make them from scratch in the shape of a heart.

WHAT FAMOUS PERSON WOULD YOU LIKE AS A DINNER COMPANION? Pope Francis because he spreads the message of loving your fellow neighbor no matter what your differences may be. Pope Francis leads by example. He shows everyone by his actions that he is truly concerned for mankind. I made the journey to Washington, D.C. just to see him address the masses at the Capitol. It was life changing.

Interview by Hailey Thomas. Photo by Sarah McAlexander.

Get in better shape with Baptist.

Baptist Memorial Health Care offers free support groups and programs that focus on fitness and healthy lifestyles solutions. Find the program that’s right for you and get better with Baptist.

Club Get Fit Enroll the whole family in this 10-week program for children in grades 1-5 and their parents.

Diabetes Prevention Program Lose five to seven percent of your body weight and reduce your risk of developing type 2 diabetes.

Healthy Living Support Group Enjoy a free light dinner and learn healthy living tips the fourth Thursday of each month at 6pm at the Benjamin L. Hooks Central Library.

Renew A 10-week program that combines 90 minutes of exercise with a nutritional group session to discuss healthy lifestyle disciplines that are critical to managing a healthy weight.

Participants must reside in the state of Tennessee. This project is funded under an agreement with the State of Tennessee.

HEALTH+FITNESS | Januar y 2016

Please visit baptistonline.org/classes or call 901-227-3519 to register.

Get Better.

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WEEKEND WARRIOR

BRYAN HAYES, 43 OCCUPATION: Touring Songwriter/Producer/Recording Engineer SPORT: Running FAMILY: Wife, Angela, and four dogs (all rescues: Trooper, Morgan, Custer, and Guy Clark).

FIT CLUB: Founder and member of Team I Wanna Run (TIWR). TIWR raises money and awareness for Wounded Warrior Project. You can learn more at bryanhayesmusic.com/iwannarun BRAGGING RIGHTS: MRTC 10K at Shelby Farms, the Two Lakes Trail Run 7.6 Miler at Montgomery Bell State Park, and the Chickasaw Trace 6.6 Miler at Chickasaw State Park. I did not place, but I finished!

NEXT UP: Hill & Dale 8-Miler at Meeman-Shelby Forest State Park.

FAVORITE FITNESS ACCOMPLISHMENT: My favorite fitness accomplishment has been to use my love of running as a way to raise money and awareness for the Wounded Warrior Project. I am an Army National Guard Veteran, and I did a tour in Iraq in 2010. Being able to run in order to help our veterans is truly an honor and privilege for me.

MOST MEMORABLE WW EVENT: I vividly remember my first halfmarathon. It was The Frostbite Half-Marathon at Cedars of Lebanon State Park. It was early February, the temp was in the 20s, and there was light snow and freezing rain. I remember that I would sweat and it would freeze on my shirt and toboggan. I smile every time I think about it.

BUCKET LIST: I hope to run at all of the Tennessee State Parks and all of the National Parks Battlefields.

BEST EATS: I love Mexican food! I don’t think there is a local Mexican restaurant that I don’t like. The one we frequent the most is El Chapultepec. For me it’s always the #11 and a draft beer!

WHAT FAMOUS PERSON WOULD YOU LIKE TO HAVE DINNER WITH? That’s an easy one for me. If I could have dinner with anyone, it would have to be Christ.

QUOTE: While I was deployed, we began every mission with a prayer, and we would end that prayer with the Bible verse Joshua 1:9. I still recite this verse before every race: “Be strong and courageous; do not be afraid, do not be discouraged, for the Lord your God is with you wherever you go.”

“My favorite fitness accomplishment has been to use my love of running as a way to raise money and awareness for the Wounded Warrior Project.”

HEALTH+FITNESS | Januar y 2016

WW MUST-HAVES: For the trails I have to have New Balance 810s, and for the road I really like New Balance 775s.

I ❤ RUNNING: I love everything about running. My wife and I train together, so I love the time we get to spend together on the trails.

I love the way it makes me feel mentally and physically, and I love that I get to use it as a way to give back to our military.

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Interview by Hailey Thomas. Photo by Sarah McAlexander.

FITness LAUNCH THE SALVATION ARMY KROC CENTER | 800 E. PARKWAY SOUTH | MEMPHIS,TN 38104 | 901.729.8007

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HEALTH+FITNESS | Januar y 2016

move furniture easily

33

FIT RECIPE

FUEL YOUR DAY WITH A BREAKFAST BOWL

Article and photos

by Cara Greenstein

INGREDIENTS

Breakfast is the perfect time to pack in nutrients and protein to get your day started. Breakfast bowls are quick, easy, and require very little preparation.

Makes 1 bowl

It begins with a standard base of non-fat Greek yogurt with a teaspoon of unfiltered, raw honey. It’s just sweet enough to offset the natural tartness. The toppings are seasonal and spontaneous — up to you and your pantry offerings. A healthy balance of fruits, grains, and fibers will kick start a productive day.

q 1 /2 cup non-fat Greek yogurt

q 1 /4 cup granola or oat mixture

q 1 teaspoon unfiltered, raw honey

q 1 /2 cup fresh or frozen fruit q O ptional additions: chia seeds, chocolate shavings, slivered almonds, cinnamon

q 1 tablespoon shredded coconut

Feel free to get creative with different types of granola. A homemade baked mix of raw oats, brown sugar, and cinnamon can spice it up. Experiment with fresh, dried, or frozen fruits to add more color and texture. Chia seeds and nuts are another great source of protein. With tons of different combinations, you can try something new everyday!

Cara Greenstein is the creator of Caramelized, a food and lifestyle site recently recognized as Best Blog in Memphis by the Commercial Appeal’s annual Memphis Most awards.

A native Memphian who just returned to her roots from Austin, Cara practices public relations at doug carpenter & associates by day and writes recipes and entertainment tips by night. Follow Cara’s adventures on Facebook and Instagram, or read the blog directly at caramelizedblog.com.

New Year, Renew You

HEALTH+FITNESS | Januar y 2016

Look and feel your best with our organic beauty and wellness detox services. Radiant skin begins within. Renew your mind, body, and spirit for the ultimate glow that will get noticed.

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Dr. Sushma Parekh has practiced radiology for over 20 years and is fellowship trained in ultrasound at State University of New York in Stony Brook and is also experienced in performing interventional radiologic procedures including venography, angiography,and ultrasound guided treatments.

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www.memphisweightloss.com MOBILE HEALTH SCREENINGS, INC • 901-757-1531 LIPO B-12 SHOTS ..............$25 VITAMIN B-12 SHOTS ........$10 WELLNESS LAB WORK .......$49 (LIPIDS, CBC, CHEMISTRY, THYROID)

DRUG, ALCOHOL, & STEROID SCREENINGS DNA PATERNITY TESTING EKG, X-RAY, PULMONARY FUNCTION DOT & EMPLOYMENT PHYSICALS

HEALTH+FITNESS | Januar y 2016

HOURS: WALK-INS WELCOME

7990 TRINITY ROAD, SUITE 119, CORDOVA, TN 38018 Established 1990 • www.memphisdrugtest.com

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FIT RECIPE

Sweet Celebrations All Month Long Nothing says “Yay to you!” like a little bubbly, so let’s celebrate the New Year in style with Protein Champagne Cupcakes!

This unique recipe allows you to enjoy the rich taste of cupcakes without worrying about excessive sugar and fat. A combination of two flours, vanilla whey protein powder, and low-fat wet ingredients make these cupcakes turn out moist, delicious, and incredibly satisfying. With healthy treats like this, there’s no reason we can’t celebrate all month long!

by Kerrieann Axt

Protein Champagne Cupcakes Cupcake Ingredients:

Frosting Ingredients:

q 1 1/4 cups (115 g) oat flour*

q 1/2 tsp salt

q 1 /2 cup (65 g) P28 White Chocolate Pancake Mix*

q 1 tsp vanilla extract

q 1 /4 cup (25 g) vanilla whey protein powder

q 1/2 Tbsp oil (if using coconut oil, melt first)

q 1/4 cup baking stevia

q 1/2 cup unsweetened applesauce

q 2 Tbsp erythritol* (can substitute 2 Tbsp stevia)

q 1/2 cup plain Greek yogurt

q 1 1/2 tsp baking powder q 1/2 tsp baking soda

q 1 1/2 Tbsp (10 g) sugar free white chocolate instant pudding (can substitute with regular instant pudding)

q 1 tsp butter vanilla extract

q 1 /2 cup (36 g) Lite Cool Whip or Tru Whip

q 2 large egg whites q 3 tbs unsweetened almond milk q 2 tbs champagne or sparkling white wine

HEALTH+FITNESS | Januar y 2016

– P reheat oven to 350 degrees. Prepare cupcake tins with foil liners, or non-stick cooking spray. Allow wet ingredients to come to room temperature.

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q 2 Tbsp unsweetened almond milk q 2 Tbsp champagne or sparkling white wine

Cupcake Instructions:

– W hisk dry ingredients together in a medium-sized bowl. In a separate bowl, gently whisk all wet ingredients. Pour wet into dry, and mix together.

* Featured Ingredients:

q 1 /2 tsp vanilla extract

Frosting Instructions: – Using an ice cream scoop or measuring cup, divide batter into 12 cupcake tins.

– Bake for 13-15 minutes, or until toothpick comes out clean. They also taste great slightly undercooked, so check early and often. Let cupcakes cool, and top with champagne frosting or simply a tower of Tru Whip.

Oat Flour: made from finely ground rolled oats and can be found at natural and conventional grocery stores.

Nutrition Information/Macros: Yield: 12 cupcakes Serving size: cupcake (without frosting) Calories: 87 kcal • Fat: 2 g • Carbs: 11 g • Protein: 7 g Frosting adds additional: 20 kcal • Fat: 5 g • Carbs: 2 g A standard cupcake with buttercream frosting has 400 calories, 20 grams of fat, 54 carbs, and 3 grams of protein.

P28 White Chocolate Pancake Mix: a high-protein pancake mix made from all natural ingredients.

Can be found at p28foods.com, amazon.com, or vitaminshoppe.com.

Weight instant pudding in a medium-sized bowl. Add almond milk, extract, and champagne, and whisk quickly until pudding thickens and mixture is smooth. Gently fold in Tru Whip until all streaks are gone.

Erythritol: a no-calorie sweetener made from sugar alcohol that’s created by fermenting the natural sugar in corn. Available online, but not in stores.

Kerrieann Axt is a freelance writer who moved from Memphis to New England in 2014. Now the voice behind FIT & SAVOR - a health and wellness website - she develops recipes, practices food photography, and works as an online coach for femalefocused nutrition and training company All or Nothing Fitness.

For more deliciously different recipes, visit Kerrieann at fitandsavor.com.

Warm up this Winter with a Bowl of One of Our Homemade Soups Black Bean • Spinach Bisque Seafood Gumbo • Vegetable Beef Chicken Tortilla

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3485 Poplar Avenue | Suite 220 | Memphis

FOOD

To Fit Your

HEALTHY

Lifestyle

6641 Poplar Ave Suite #106 in Germantown

901.552.5604

HEALTH+FITNESS | Januar y 2016

Lettuce Eat offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation.

Lettuce Eat is open for lunch and dinner, to dine in or carry out. Catering available.

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EVENTS CALENDAR

JANUARY EVENTS SATURDAY, JANUARY 2, 11:00AM

SUNDAY, JANUARY 17, 7:30AM

SUNDAY, JANUARY 24, 2:00PM

SUNDAY, JANUARY 10, 2:00PM

SATURDAY, JANUARY 23, 9:00AM

SATURDAY, JANUARY 30, 8:00AM

Hill and Dale 8 Miler Millington,TN www.memphisrunners.com

Winter Off-Road Series 3k Memphis,TN www.memphisrunners.com

Swamp Stomper Memphis,TN www.memphisrunners.com

Lisa Lassandrello Remembrance 5k Memphis,TN www.memphisrunners.com

Winter Off-Road Series 5k Memphis,TN www.memphisrunners.com

Overton Park 10k Trail Race Memphis,TN www.memphisrunners.com

FEBRUARY EVENTS SATURDAY, FEBRUARY 6, 9:00AM

SATURDAY, FEBRUARY 27, 10:00AM

SUNDAY, FEBRUARY 21, 2:00PM

SATURDAY, FEBRUARY 13, 9:00AM

SATURDAY, FEBRUARY 27, 9:00AM

SUNDAY, FEBRUARY 28, 2:00PM

Mike Cody 4 Miler Memphis,TN www.memphisrunners.com

Valentine’s Day 10K, 5K Run/Walk Bartlett,TN www.racesonline.com

From Mud to Suds 5k Memphis,TN www.racesonline.com

Nanette Quinn Gobbler 5k Memphis,TN www.racesonline.com

Winter Off-Road Series 8+K Memphis,TN www.memphisrunners.com Winter Off-Road Series 10K Memphis,TN www.memphisrunners.com

HEALTH+FITNESS | Januar y 2016

VISIT MEMPHISHEALTHANDFITNESS.COM FOR A LIST OF WEEKLY RUNS & RIDES!

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HEALTH+FITNESS | Januar y 2016

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12.05.15

PHOTO FINISH

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ST. JUDE MARATHON BENEFITTING ST. JUDE CHILDREN’S RESEARCH HOSPITAL

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HEALTH+FITNESS | Januar y 2016

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1. Susie Huffman and Chrissy Huffman

6. Amanda Parker, Suzan Ford, Shannon Douthitt, Jennifer Perry

2. Molly Lewellen, Kacey Evans, and Larissa Fears

7. Shauni Cowan and Evy Royther

3. Stacey Spainhour and Jesse Spainhour

8. Megan Fogarty and Julia Schiciano

4. Denise Ballard, Dane Hutchinson, Michelle Gaudin

9. Kevin Johnson and Jennifer Johnson

5. Sharon Reiter, Elizabeth Lott, Holly Ward, and David Lott

10. Shawn Wiggins and Jeff Shelton

Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com

UPCOMING EVENTS

HEALTH &

2016

PR EVENT MANAGEMENT

WELLNESS

E X PO

ME MP

Canada

Canada

Canada

enge all Ch

MEMPH IS I N

athlon Amat tri eu Y r MA

MAY 21

MEMPHIS IN MAY SPRINT TRIATHLON 1/3 mile swim | 12 mile bike | 3 mile run ACTIVE DUTY MILITARY + RESERVES DIVISION

MAY 22

MEMPHIS IN MAY OLYMPIC TRIATHLON .93 mile/1.5 k swim | 24.8 mile/40k bike 6.2 mile/10 k run ACTIVE DUTY MILITARY + RESERVES DIVISION

AMATEUR CHALLENGE

DO BOTH EVENTS! $5,000 CASH PRIZE!

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PLUS THESE GREAT EVENTS:

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APRIL 30 | NATCHEZ TRACE CENTURY BIKE RIDE | RIDGELAND, MS 25 miles, 50 miles, 62 miles (metric century), or 100 miles

w JUNE 4 | HEATWAVE TRI | RIDGELAND, MS 1/2 mile swim | 24 1/2 mile bike | 10K run

w

AUGUST 27 | DRAGONFLY TRI | SARDIS, MS 1/2 mile swim | 18 mile bike | 4 mile run

STAY TUNED: BEGINNER TRI CLINICS COMING IN 2016

pr-eventmanagement.net

Sun, Jan 17 • 10am–4pm FREE and OPEN TO EVERYONE! Bringing together the best of health, well-being, fitness, nutrition, healing arts, and personal growth.

KEYNOTE PRESENTATION at 1pm Mindy Mylrea: Every Movement Matters Small steps can lead to lasting change in overall wellness. Mindy will share tips and tricks to help form lasting health habits for wellness success. By encouraging healthy eating,

Mindy Mylrea

everyday movement, and mindful acts, you can help your family achieve more than just a great workout.

SPONSORS R

Paragon Bank

EXHIBITORS (AS OF 12/7/15) ClearCaptions • Healthy Sexy U • Ashley Parsons Haven Collective Yogawear • My Heavenly Creations Young Living Essential Oils • Daniel Lamontagne Paige Scheinberg • Cosgrove and Lewis Luxury Soaps OsteoStrong • Spectacular Skin • Holy Cow • Juice Plus Secure Child Photo ID System/Shoemaker Financial University of Memphis - Athena Project University of Memphis - FitKids Program

Memphis Jewish Community Center

6560 Poplar Ave. Memphis, TN 38138 (901) 761-0810 jccmemphis.org/expo

HEALTH+FITNESS | Januar y 2016

Join us for the Memphis in May Triathlon Sports EXPO, May 20 - 21, 2016.

Get the latest in triathlon, swim, run and biking gear.

We’ll also be offering clinics and seminars!

MEMPHIS IN MAY TRIATHLON SPORTS WEEKEND

AY OLYMPIC T NM RIA SI I H

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AY SPRINT T NM RIA SI I T H

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12.05.15

PHOTO FINISH

ST. JUDE MARATHON BENEFITTING ST. JUDE CHILDREN’S RESEARCH HOSPITAL

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HEALTH+FITNESS | Januar y 2016

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1. Amanda Myhand and Lauren Myhand

6. Emily Ashby, Amy Bell, and Lindsay Jones

2. Aimee Grant

7. Jennifer Lischwe and Paige Lembeck

3. Hoop Webster, Rob Dickson, and Patrick Conley

8. Kate Lembeck and Jesse Johnson

4. Jana Berkery and Jessica Fulgham

9. Becky English, Tory Daughrity, and Tina Fisher

5. Sean Hilsdon, April Hilsdon, Ray Acosta, Darrell Brewer

10. Michele Carmode, Ryan Dawson, and Blair Lencki

Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com

Campbell Clinic Orthopaedics takes me the extra mile. Or 26.2.

When you love running as much as I do, injuries are bound to happen. That’s why I rely on Campbell Clinic.

They have more than 50 world-class orthopaedic specialists. So good, in fact, they continue to write the book on orthopaedic care.

Plus, they go the distance to make my life easier by offering After Hours services at their Germantown and Southaven locations.

That’s why I run with the world’s best.

OFFICIAL SPORTS MEDICINE PROVIDER

Collierville | Germantown | Medical Center | Southaven | Spine Center | CampbellClinic.com ©2015 Campbell Clinic P.C. All rights reserved. Campbell Clinic is a registered trademark of Campbell Clinic P.C.