Memphis Health+Fitness June 2016 by Memphis Health+Fitness

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ERIC FLANDERS

Fitness and Fatherhood

CUT THE

LONG CARDIO AND STILL

BURN FAT!

Food Truck Guide

From Guilty to Gourmet

BOOST YOUR

TESTOSTERONE INSPIRING ACTIVE LIFESTYLES SINCE 1996

JUNE 2016

N EN ome E V OP elc A w H

T OW k-in U N al O

N LI

M-

•

Think OrthoMemphis

™

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.

OrthoStat

WALK-IN HOURS MEMPHIS M–Th: 8a – 8p

MEMPHIS

SOUTHAVEN

901.261.STAT (7828) 6286 Briarcrest Ave. | Memphis, TN

901.261.STAT (7828) 7580 Clarington Cove | Southaven, MS

A division of MSK Group, P.C.

orthomemphis.com

Fri: 8a – 5p

SOUTHAVEN M–Fri: 8a – 5p

Left: Kimberly Hall, brain aneurysm survivor, with the 3D model of her head that Dr. Arthur used to save her life. Sheâ&#x20AC;&#x2122;s now back to teaching and grateful for each new day ahead.

SEMMES-MURPHEY.COM

H+F JUNE ES TABLISHED IN 1996

ON THE COVER

20 years and running stronger Publisher Amy Goode

14 Overcoming Low Testosterone 20 Eric Flanders,

amygfitness@comcast.net

901.218.4993

Fitness and Fatherhood

CONSULTANTS

26 Food Truck Guide:

Executive Editor Hailey Thomas

From Guilty to Gourmet

hailey@memphishealthandfitness.com

901.335.6005

30 Cut the Cardio and Still Burn Fat

LIVING HEALTHY 12 Better Treatment for Plantar Fasciitis and Achilles Tendinitis

BEAUTY 16 New Filler to Banish Acne Scars

FITNESS 18 Coach’s Corner:

Get Your Kids Running

22 Fit Dad, Councilman Kemp Conrad 32 Top 10 Group Ride Blunders

LIFESTYLE 24 The Fit Father’s Gift Guide: Show Him Some Love With These Fun Finds

FIT FOOD 34 Sweet Potato Nachos 36 Summer Cherry Salad

IN EVERY ISSUE 6 Starting Line 8 Fit News 28 Weekend Warriors:

– Margaret Molteni – Victor Gasior

38 Events Calendar 40 Photo Finish:

– Memphis in May Triathlon – Tour De Lakeland Ride

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Laurenne Hom Contributing Writers Robin Beaudoin Christin Yates Andrew Chumney Margaret Molteni Justin Fox Burks Amy Lawrence Erica Walters Graphic Design Brian Williams Photographers Philip Murphy Sarah McAlexander Ziggy Mack 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 © 2016.

On the Cover: Councilman, Kemp Conrad with Personal Trainer, Nanette Farris

Eric Flanders Photo by Sarah McAlexander

Regional One Health has created a new care experience at our new location in East Memphis, where 385 crosses Kirby Parkway. Multispecialty care, physical therapy, pain management, specialty women’s services, urology, and a pharmacy are offered at this modern and convenient health care campus. 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. Call 901-515-EAST to schedule an appointment or visit RegionalOneHealth.org/East for more info.

AN APPOINTMENT WITH

convenience.

East Campus • 6555 Quince Road • Memphis, TN 38119

RegionalOneHealth.org/East

STAR TING LINE

Amy Goode Publisher

Memphis Health+Fitness 20 Year Anniversary This month we mark 20 years of inspiring, involving, and informing the Mid-South community in all things health and fitness. It’s been a privilege to work with our city’s doctors and nurses, coaches and trainers, and all the inspiring folks out there who are working their way towards better health. It was a different landscape when we first started. The city itself wasn’t yet built to encourage fitness. Back then races and triathlons were reserved for the more serious athletes and you had to sign away two years of your life to join a gym. But a lot has changed in 20 years. The city’s leaders are making Memphis into a safe place for cyclists and pedestrians. We now have dozens of gyms and fitness centers to choose from and farmers markets are more popular than ever. Everyday we see more people getting outside, moving their bodies, and making better food choices. We couldn’t be more honored to be a part of a movement that’s helped people live better lives. Thank you

SHOUT OUT

to our advertisers and readers who have been with us on this journey.

Paul Hart & Ed Garrison, pictured with Cole Pain Therapy’s massage therapist Erica Gilliland, are teaming up to ride in RAAM (Race Across America, raceacrossamerica.org), billed as the toughest bicycle race in the world. Cole Pain Therapy is sponsoring Hart & Garrison. The journey begins on June 14 in Oceanside, CA and spans 3,000 miles, climbs 175,000 feet, crosses 12 states, three mountain ranges, two deserts, four rivers, the Great Plains, and finishes in Annapolis, MD. To follow the riders go to www.facebook.com/GarrisonsGorillasRAAM.

Reginelli Recommends: aCrisp Chardonnay 2014 The 2014 aCRISP Chardonnay was sourced from vineyards in the cooler climates of Northern California. This bright and fresh Chardonnay has delicate aromas of summer apricots with a hint of warm honey. Bright lemon bursts on the palate, flowing to flavors of juicy pineapple with a touch of crème fraiche. The vibrant acidity has subtle layers of oak and Marcona almonds that lingers in the clean but lengthy finish. aCrisp pairs well with grilled fish and chicken, pasta or risotto with spring vegetables. On sale for $14.99 . See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call (901) 578-2773 or visit PyramidWines.com.

Coming to the July issue of H+F Dermatology & Skin Cancer Awareness Summer Skincare Guide Seasonal Beverages 6

For more information contact: Hailey at (901) 335-6005 or Amy at (901) 218-4993

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.

Laurenne

Laurenne is a freelance web designer, graphic designer, writer, and editor who has worked her way through 11 different countries and 24 states. She’s an avid cyclist, who biked 1500 miles across half the country in 2014. She also loves pilates and never does the same workout twice!

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

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

Robin

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

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 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.

Call to schedule your appointment today.

Jennifer

Jennifer Brezina is a marketing and PR professional who loves Memphis and exploring the Mid-South. She recently joined her first community supported agriculture network and will lead a Girl Scout Troop in the fall. Her husband Paul is a physician at Fertility Associates of Memphis, and together they have 7-year-old twins. They worship at Germantown United Methodist Church and invite you to join them!

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.

CORRECTION: The photography in last month’s article “Fitness to Festival Hair” is by Kim Thomas.

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

www.eastmemphisortho.com 7

FIT NEWS

New Rehabilitation Center and Medical Director Focus on Improving Quality of Life The Center for Rehabilitative Medicine, located at Regional One Health’s new east campus, recently brought on Chris A. Covington, D.O., PM & R, as Medical Director. One of Dr. Covington’s special interests is sports injuries. He enjoys that the patients are goal-oriented and appreciates their drive to get back to their activity. He said, “They understand the work involved to reach the goal.” With all rehabilitative cases, even in pain management, Dr. Covington approaches each patient from a functional standpoint, assessing where they are in their capabilities and where they want to be. He uses a customized approach through therapies, medications, and procedures to meet those goals. Dr. Covington’s treatment programs aim to reduce pain, increase mobility, and improve balance and strength that lead to improved physical ability and enhanced quality of life. To optimize outcomes, customized care plans incorporate a variety of services, including:

• EMG assessments of muscle and nerve activity • Pain management including blocks and injections • G ait and balance analysis of body movement pattern • Core rehabilitation therapy services “No matter what your issue is and no matter how long you have been dealing with it, everybody deserves a chance. I have worked with people who have had functional or pain issues for years, but there is always something that can be done to help them,” explained Dr. Covington. “We want to give everyone who comes through here the hope that they are going to learn something new that will improve their quality of life.” Dr. Covington is a Doctor of Osteopathic Medicine who is certified in Physical Medicine and Rehabilitation. He has administrative experience in transitional care, subacute care, pain management, inpatient acute rehabilitation,

outpatient rehabilitation, and wound care. His nearly 20 years in medicine has taken him to rehabilitation centers in North Carolina, Kentucky, Virginia, Illinois, and Michigan. Dr. Covington believes this variety gives him versatility. “I have done both inpatient and outpatient so I see both sides of the patient, whether they are in the hospital and still in pretty rough shape, or then I see them going through outpatient therapies,” Dr. Covington explained. “I was a medical director at both levels for outpatient pain management and inpatient rehabilitation, so I think all of those experiences have put me in a good position now to lead the Center for Rehabilitative Medicine.” To learn more about the Center for Rehabilitative Medicine or to schedule an appointment with Dr. Covington, call (901) 515-5900 or visit regionalonehealth.org/east.

Meritan Kicks Off 17th Annual Midnight Classic Bike Tour Meritan, Inc., will be kicking off its signature fundraiser, the Meritan Midnight Classic Bike Tour, on August 6 at Tiger Lane. The event begins at 10pm with a Lunar Festival—an all-ages event with games, Bling Your Bike and Bling Yourself contests, food, and music from Jamie Baker and the VIPs. The Bike Tour rolls in waves from Tiger Lane at midnight. Riders trek across 15 miles of Midtown and University of Memphis streets. There’s no other ride like this! Early bird registration is already open. Adults tickets are $40. College students, military (with ID), fire and police personnel, and children under 18 are only $25. For more information, go to Meritan’s website at www.meritan.org. 100% of proceeds from the Bike Tour go toward Meritan’s programs and services.

Meritan is a regional non-profit agency based in Memphis, Tennessee, since 1961. We provide services for seniors, specialized foster care for children, skilled health care programs, and services for the developmentally and intellectually disabled. Meritan is also part of the Memphis area Coordinated Response to Elder Abuse (CREA) team. Meritan has served the Mid-South for over 50 years, and maintains national accreditation through the Council on Accreditation (COA) and the Accreditation Commission for Health Care. For more information, visit www.meritan.org. For more information about Meritan, Inc., contact Nathan Tipton, Development and Communications Coordinator, at (662) 223-3065 or nathantipton@meritan.org

FIT NEWS

Pure Barre Memphis and Pure Barre Germantown Introduce Pure Barre Platform Pure Barre, the largest and most established barre concept in North America, is pleased to announce the introduction of a new class offering. Pure Barre Platform is a fast-paced class designed to optimize cardiovascular results and increase total body strength. Pure Barre Platform combines quick bursts of high intensity, yet low impact, cardio work with periods of lower intensity muscle-sculpting movements. The 55 minutes of high energy, fun, and intense interval training at the barre will help burn calories, jumpstart the metabolism and increase overall endurance. Built on the foundation of a traditional Pure Barre class, Pure Barre Platform introduces a “platform” as a new piece of equipment to incorporate larger ranges of motion and cardio sprints, which in turn lead to increased periods of heart rate elevation.

greater results within our space. By complementing the Pure Barre experience with a cardio element, we can best serve the diverse fitness needs of our client base.” Pure Barre Platform is now on class schedules at Pure Barre Memphis and Pure Barre Germantown. Platform classes will be offered multiple times per week.

With more than 375 studios, Pure Barre is the largest, most established barre franchise in North America. Pure Barre classes offer an extremely effective total body workout that lifts your seat, tones your thighs, abs and arms, and burns fat in record-breaking time. Visit www.purebarre.com to learn more.

“As the leader in barre fitness, we are excited to expand upon the Pure Barre technique with a proprietary class that stays true to our method while adding a layer of cardio,” said Michelle Kluz, chief executive officer at Pure Barre. “Our goal with the introduction of Pure Barre Platform is to help clients continue to grow and achieve even

In 1978, a woman died of breast cancer, and with her the talents I never knew. She crocheted. She embroidered.

She was my grandmother. So that history doesn’t repeat itself,

it’s important to me to find the right place for annual exams, guidance and treatment if needed. I choose the Baptist Comprehensive Breast Program, the only program of its kind in the Mid-South for their expertise and compassionate care. Not only do they provide the best services, like 3-D mammography, automated breast ultrasound for dense breasts, and a high risk program with genetic testing, but it’s a place that feels like home.

3-D Mammography screening available: Baptist Women’s Health Center 50 Humphreys Blvd, Memphis, TN Baptist Memorial Hospital–Collierville 1500 West Poplar Avenue – Collierville,TN Baptist Memorial Hospital–DeSoto 7601 Southcrest Parkway – Southaven, MS

Call today to schedule your mammogram, 901-227-PINK (7465)

COMPREHENSIVE BREAST PROGRAM

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FIT NEWS

CycleBar Grand Opening CycleBar Germantown is a new high-energy workout concept in premium indoor cycling. It opened its doors to the public May 12. The luxury boutique fitness franchise is opening 100 studios nationwide in 2016. Each CycleTheatre studio features 48 bikes ready for 50-minute rides with timely LED lighting, an in-room DJ, and optional performance CycleStats tracking. Post-ride amenities include fresh fruit and infused water.

CycleBar delivers far beyond a great cardio fitness workout. Our studios and staff are entirely dedicated to creating a fun, dynamic and effective indoor cycling experience for you. For more information, visit www.cyclebar.com.

Their public grand opening event had a ribbon cutting by Germantown Mayor Mike Palazzolo and CycleBar Germantown franchise owners Haley and BJ Arthur. Following the grand opening, CycleBar Germantown offered 10 days of free classes to the public, entitled CycleBlast, as an opportunity to understand the unique exercise style and offerings. “The community has been extremely supportive throughout our introduction, and we look forward to the opportunity to offer free CycleBlast classes to the public,” said owner Haley Arthur. “We encourage all to experience this truly one-of-a-kind workout for the Memphis market.” CycleBar Germantown is located at 7685 Farmington Boulevard, Suite 101. For more information and to sign up for classes, visit germantown.cyclebar.com. CycleBar unites riders of all ages and fitness levels by creating an unparalleled multisensory, intoxicating journey. Led by engaging, high-energy CycleStars and fueled by incredible music playlists in our state-of-the-art CycleTheatre,

Annie Oakley / Buffalo Bill Wild West Triathlon at Shelby Farms on June 25 The Annie Oakley Buffalo Bill Wild West Triathlon will be Saturday, June 25 at Shelby Farms on Walnut Grove East at No Name Lake (off Walnut Grove at Farm Road). The event includes four races: an all-women super sprint triathlon, an all-women sprint triathlon, an all-men super sprint triathlon, and an all-men sprint triathlon. The first race begins at 6:30 a.m. and the other events will follow back-to-back that same day. The super sprint races are a ¼-mile swim, an 8-mile road bike ride, and a 2-mile paved trail run. The sprint races are a ½-mile swim, a 16-mile road bike ride, and a 4-mile paved trail run. “We wanted to produce an all-women’s triathlon in Memphis to introduce women to the sport of triathlon and give them a comfortable environment to compete,” said Pam Routh, race director and partner in P.R. Event Management, the firm presenting this race. “We want to give women a chance to try the sport and have fun doing it. The all-men Buffalo Bill component of the race was added to enhance the event for the entire sports community,” Routh noted.

“The very short distances of the Super Sprint and Sprint are easier to train for and it’s an easier time commitment than longer triathlon events,” Routh said. “This enables all athletes—male or female—to give it a try.”

The event name—Annie Oakley/Buffalo Bill—is a nod to the buffalos that graze at Shelby Farms and its proximity to a shooting range. Annie Oakley was an American sharpshooter and became a renowned international star who entertained and traveled with Buffalo Bill’s Wild West show from 1885 through the turn of the century. “Running triathlons builds great confidence in women,” Routh said. “Our goal is to promote the sport of triathlon and help women get more fit by presenting local opportunities for them to challenge themselves in new ways. We encourage relay teams, especially with family members.”

Training clinics for this event will be offered to assist race participants to help introduce them to the sport and help them improve their performance. Clinics will be held in swimming, biking, and running in May and June. For information or to volunteer for the event, visit pr-eventmanagement.net or contact Pam Routh at (901) 550-2114 or pamrunsraces@gmail.com.

FIT NEWS

35th Annual Outdoors, Inc. Canoe and Kayak Race The 35th Annual Outdoors, Inc. Canoe and Kayak Race is the largest one of its kind in the Southeastern United States. Over 500 paddlers who range from recreational to expert participate from all over the world, from Olympians to World Champions and World Record holders. It was voted “Best Race in America” by Paddler Magazine and has been featured in multiple publications, such as Southern Living Magazine. The race will be held on Saturday, June 18 at 10 a.m. The race begins at Greenbelt Park and finishes at Mississippi Harbor Park. All barge traffic will cease for the day of the race as ordered by the US Coast Guard. Memphis Police and Harbor Patrol will be on duty. Remember to leave the park cleaner than you find it! To register: visit any Memphis Outdoors, Inc. location or go to www.outdoorsinc.com/pages/canoe-race. Registration ends: 6 p.m. on Friday, June 19th Check-in: Saturday, June 18 at 7 a.m. at race start site, north end of Greenbelt Park

For more information, visit www.outdoorsinc.com or contact race director Joe Royer at JoeRoyer@OutdoorsInc.com

REST BETTER, FEEL GREAT

WE PROVIDE BEAUTIFUL, LASTING SMILES At Aesthetic Dentistry of Collierville we provide you and your family the dental service necessary to improve the quality of life. Dr. Blanton LOOK is a certified YOUNGER Pinhole® Surgical AFTER Technique Clinician. NCH! U L The procedure known as the lunchtime gum lift is used to treat gum recession.

At Mid-South Snoring and Sleep Apnea Dental Treatment Center we specialize in the treatment of sleep apnea and treat patients diagnosed with sleeping disorders and patients who are not compliant with sleep apnea treatment that involves a device known as Constant Positive Air Pressure (CPAP). A good night’s sleep is important for a healthy mind and body.

Call for a free consultation today 901.853.8116 or visit mycolliervilledentist.com

Alan O. Blanton, DDS 362 New Byhalia Rd. #3 Collierville, TN

LIVING HEALTHY

Better Treatment for Plantar Fasciitis and Achilles Tendinitis

By Brian Kiel, DPM

More and more of us are suffering from heel pain (Plantar Fasciitis) and Achilles tendinitis, which comes from injury or mechanics. Twisting a foot, repetitive use causing strain, or improper shoes are common ways they occur. Both of these problems tend to become chronic, especially when left untreated from their onset. Historically, treatments were conservative, including injection of cortisone, physical therapy, immobilization with boots or casts, and wearing orthotics. Each has varying levels of success, but when unsuccessful, the only alternative was to live with the pain or have surgery. Several new treatments have come out: Two of these are minimally invasive procedures and one is a non-invasive office procedure. MINIMALLY INVASIVE • T he Tenex procedure is done in a surgery center with very light sedation and local anesthesia. It uses ultrasound to guide a micro tip that is inserted into the foot. Ultrasonic energy is applied to breakdown and removes the damaged tissue. This allows for immediate ambulation and the patient can return to normal activity in a few short weeks. • T he Topaz procedure is performed in an outpatient facility where patient is lightly sedated and the area is numbed with local anesthetic. A small grid is drawn on the bottom or back of the heel, depending on which area is to be treated. 50-60 markings are made inside the grid and into each a shallow puncture is made. Once all of the punctures are made, the tip of the Topaz instrument is placed into each puncture and activated for a split second, allowing a burst of plasma energy that penetrates the tendon or fascia. This is repeated to make sure all punctures are adequately treated. Afterward the area is bandaged and a short boot is used for 7-14 days. The bandage is removed in 5 days and the patient is allowed to shower. In 7-14 days the patient can return to regular shoes. NON-INVASIVE • E PAT, also known as shockwave therapy, is completely non-invasive and is preformed in an office. No anesthesia is necessary, as it is a painless procedure. Contact gel is applied to the affected area and the head of the EPAT is placed against the foot. The EPAT applies low impact sound waves into the painful structure, which causes micro trauma that stimulates the structure to heal. The sensation is one of rapid tapping against the foot. The process takes about five to ten minutes. Once finished, the patient will not have any pain and can return to normal activity. The procedure is done 3-5 times a week for several weeks.

Evergreen ADVANCED BODYWORK John Barnes Myofascial Release Therapeutic Massage Pre/Postnatal Massage Call 901.496.2881 for Appointments

1583 Overton Park Avenue evergreenadvancedbodywork.com

A patient will see faster results with the Topaz treatment than the EPAT. The EPAT response is much more gradual over a one to three month period. With these newer less traumatic procedures, chronic plantar fasciitis and Achilles tendinitis can be treated and resolved with little or no down time, fewer complications, and a much better outcome. Dr. Brian Kiel is a Podiatrist and Co-Owner of Podiatry Centers of Memphis. Call (901) 767-5620 or visit pcmdev.melloncg.net

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LIVING HEALTHY

Overcoming Low Testosterone By Justin Williams

The condition of hypogonadism, low testosterone, affects as many as 6 million men in the United States. However, only about 5% of those affected are currently receiving treatment.1 The most common symptoms of low testosterone are decreased sexual desire (libido), erectile dysfunction, decreased energy levels, and changes in body composition (decreased muscle mass and increased body fat). Other associated symptoms are moodiness, inability to concentrate, lack of motivation, and poor quality of sleep. If you’re experiencing any of these symptoms, have your blood tested for total testosterone and free testosterone levels. Some doctors may suggest other lab values as well. Some clinics have different ranges for what they consider “normal” testosterone levels, so what may be considered low at one may be normal at another. The most common forms of testosterone replacement in the United States are injections, transdermal cream or gel, and pellets that are implanted subcutaneously. Discuss the best form of treatment with your medical provider. Source: 1. Harvard Prostate Knowledge “A Harvard Expert Shares His Thoughts on Testosterone Replacement Therapy: An Interview with Abraham Morgentaler, M.D.” March 11, 2009

TOP MISTAKES PEOPLE MAKE WHEN TAKING TESTOSTERONE REPLACEMENT THERAPY: 1. C YCLING ON AND OFF TESTOSTERONE. In most cases, testosterone is a life-long commitment. Giving the body a “break” from time to time will lead to negative consequences. 2. N OT USING THE RIGHT DOSE OR RIGHT DOSING FREQUENCY. The correct dose and frequently differs from person to person and should be discussed with your medical provider. 3. N OT KNOWING HOW TO MANAGE POTENTIAL SIDE-EFFECTS. Educate yourself about common side-effects. Generally, they are easy to treat and should not be a reason to stop the treatment. 4. P OOR COMPLIANCE. If your doctor recommends weekly injections and you show up every third week, don’t expect to experience the benefits of testosterone replacement. However, full compliance can be life changing! The goal of hormone replacement therapy isn’t to create alpha males, but to enhance quality of life. Many people who seek treatment just want to feel normal again. But why settle for normal when you can have optimal?

Natural Ways to Increase Testosterone • EAT MORE FAT: according to the Journal of Applied Physiology, diets with higher amounts of monounsaturated and saturated fats can increase testosterone. • DRINK LESS ALCOHOL: as shown in a recent Dutch study, drinking more than a glass or two of beer or wine a night leads to lower levels of testosterone. • RELAX: mental or physical stress creates more cortisol in the body, which suppressed the production of testosterone. • LOSE WEIGHT AROUND YOUR MIDDLE: an increased waist size is directly related to lower levels of testosterone. • GET MORE SUN: a vitamin D deficiency is linked to lower testosterone levels.

Justin Williams Pro Health Wellness Clinic (901) 417-6551 www.prohealthmemphis.com

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BEAUT Y

Banish Acne Scars with Bellafill An estimated 80% of all people between the ages of 11-30 have acne outbreaks at some point, which can even extend into your 40’s and 50’s. Up to 95% of those affected are left with acne scarring. Sandra Johnson, Clinic Manager and Lead Medical Aesthetician of Memphis Laser Clinic (MLC) knows from personal experience that it can be isolating to suffer from this disfiguring condition. “I started getting cystic acne when was in my 20’s; for me it was devastating. My skin was everything I wanted it to be and then nearly overnight I became ashamed of my appearance because of acne. I tried prescription strength treatments, laser treatments, dermabrasion and chemical peels, and went through two rounds of Accutane; but I still ended up with acne scars. The struggle was real and I wanted to stop living it! My journey with acne drove me to find my true calling and I dove head first into the field of Medical Aesthetics.” She and many others finally have something to be excited about. The FDA has approved Bellafill, a filler that can improve acne scars, sunken tear troughs, and more. This dermal filler provides long lasting correction up to five years. Bellafill can be used for all skin types and all ages. Treatment requires an average of two visits, four to eight weeks apart. MLC recommends having a series of fractional laser treatments before beginning Bellafill injections to help heal the skin beneath the surface and improve its texture, prior to filling in the scars. Bellafill is a long lasting product and optimal results are achieved through multiple and successive treatments combined with an individualized skin care routine.

ENTIRE FA M I LY

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A MONTH

16 Final. MH.11.4.15.indd 1

Some patients have a combination of acne scars, which are similar to the deep crevasses that occur in the nasolabial folds and are difficult to conceal with makeup. Boxcar and icepick scars are generally more challenging to treat. Boxcar scars have more defined edges that appear like a box and ice pick scars appear as small pits or enlarged pores on the skin. Hypertrophic and keloid scars are raised areas that are well defined or go beyond the boundary of the scar. Although a patient may present with a variety of these scars, Bellafill is indicated for the treatment of rolling scars and distensible scars, without defined sharp borders. Bellafill is made up of 20% PMMA microspheres and 80% bovine collagen, so correction is immediate. It helps to lift the scar to the level of the surrounding skin for a smoother appearance. As the bovine collagen dissipates, the body’s own collagen surrounds the PMMA matrix of microspheres and plumps the distensible rolling scars. Most patients will require multiple treatments, each time improving more through proper product placement and technique. Pairing Bellafill with a hyaluronic acid filler such as Belotero, Restylane, Perlane, Juvederm, or Voluma to make results longer lasting. Sandra says, “The biggest improvements we often see are in the patient’s self-esteem and confidence. We are changing people’s lives here, mine included.” Memphis Laser Clinic will host an Open House Event for Bellafill on June 23rd from 2-7 p.m. For a complimentary consultation call (901) 610-3986 or visit www.memphislaserclinic.com.

You’re not the only one in your family who wants to work out. Family memberships at Church Health Center Wellness are only $35/month. No enrollment fees. No add-ons. No hassles. Call 901-259-4673 to get started. 1115 UNION • CHURCHHEALTHCENTER.ORG

11/4/2015 3:45:54 PM

SAVE THE DATE Bellafill ® Event When: Thursday, June 23 2 - 7pm ®

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MEMPHIS

LASER CLINIC

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1125 South Poplar View Lane, Suite 3 . Collierville, TN 38017

COACH’S CORNER

WHEN I GROW UP, I WANT TO RUN! They’ve grown up seeing the world whiz by from the seat of a stroller. They’ve watched you return from your morning run and go straight into the madness of pouring cereal, checking that teeth are brushed, and getting everyone ready to enjoy the day. Maybe they have seen you sneak out after a rough day of work to squeeze in that 45 minutes that will help clear your head and leave the stress behind. Most likely they’ve watched with excitement as you waved and smiled to them on the way to another finish line. Now they want to follow in Mommy or Daddy’s footsteps… and RUN! The example set by adults at home is paramount to the health of both children and parents alike. With that, too much of a good thing is likewise unhealthy, especially for the bodies of developing youngsters. The following are some points to consider in creating a healthy environment in which your young runner can fall in love with and appreciate the fun and the benefits of a running lifestyle. Running is fun! However, in a performance driven culture, it’s easy to forget that and push our children into dissatisfaction with the very thing we want them to love. Young runners should be allowed to progress at their own rate, make their own choices regarding their running, and see competition as a healthy challenge. Play games that encourage running, be silly, be loud, and laugh as much as possible. Fun is the single most important characteristic of healthy running for children.

How much is too much? Remember to let them run on their own terms. Don’t push and prod. Create an environment that encourages them to want to run and to seek you out for those opportunities. The following is a framework for understanding what the workload of a young runner should be. The ages of 5-6 are generally when a child is ready to step into the practice of running. 5-6 year olds should start with a quarter mile increasing over time to a maximum of a mile, two to three times a week. 7-8 year olds have the ability to work up to a maximum of around two miles, three times a week. 9-12 year olds can work up to three to four miles, four to five times a week.

Take more time to consider your courses when running with your children. Navigate to streets with less traffic and stick to the sidewalks. When possible, go to the park, head to Shelby Farms, or to your local track and make that time even more special and enjoyable. As the length of the runs increase, plan for multiple loops or out and backs to provide for opportunities to call it a day if your child is not up to finishing. There is nothing to prove here. Remember, running is to be fun, not punishment.

Look for opportunities to reward your child’s hard work. Most adults train to race or to achieve a specific running goal as reward for a season of training. Children relish being able to celebrate the training and be recognized by adults and peers for their accomplishment. Many local races offer kids’ fun runs and events targeted towards children. There are also summer camp opportunities that focus on running for children. All are wonderful avenues to celebrate your child’s running!

Our children emulate our behaviors whether we like it or not, like those expletives we wish they wouldn’t repeat. It’s important for them to not only see us living a healthy lifestyle, but to see us enjoying living a healthy lifestyle. If your children are curious about running, then go and run with them. And jump and laugh and scream. Couldn’t we all use a little more of that?

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!

Feb is the General Manager and Footwear Buyer at Fleet Feet Sports. Most of his decisions are determined by rock, paper, scissors. For more information call (901) 761-0078 or visit our website at fleetfeetmemphis.com.

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fitDADS

COVER FEATURE

ERIC FLANDERS, 44 FAMILY: Wife—Robin, Annabelle—11, Hugh—8 OCCUPATION: Owner, Fleet Feet Sports Memphis and Fleet Feet Sports Collierville When meeting with Eric Flanders, the first thing he said was, “Forget the interview, let’s talk about your shoes. How long have you had those?” The fitness fanatic and father has been the owner of Fleet Feet Sports in east Memphis since 2002, and has built his success upon paying attention to his customers’ needs. His same passion and enthusiasm he’s carried into fatherhood, showing his kids how to be fit and healthy.

WHAT MAKES FLEET FEET DIFFERENT? You can get many of our brands almost anywhere; but we carry widths, sizes, and some shoes you can’t find elsewhere. We also do a professional fitting, which most places won’t do. We joke and say that the first rule of buying shoes is that you can’t buy them by the color. They come with different levels of support meant to be paired with specific types of feet. It’s more than just your shoe size.

By Robin Beaudoin. Photo by Sarah McAlexander.

We do Monday night running groups at multiple distances for all skill levels. The route leaves the Memphis store and runs through Belle Meade neighborhood and Galloway golf course. It’s a fun, social thing. The groups do track work for speed on Thursdays at the St. Mary’s Episcopal School track. They are kind enough to let us use their track, which lies about a mile from the store.

ADVICE FOR NEW RUNNERS? Be patient with it. You may have to take time and ease into it. It’s just like anything: if you jump in too quickly, it may end quickly. If you take your time doing it, you will be more successful. FAVORITE RUNNING GEAR? I run in lots of different stuff. Hokas are new brand with unique cushioning that I like, but I’ve always been a Nike fan. I joke, ‘Me likey Nike!’

“The first rule of buying shoes is that you can’t buy them by the color.”

HOW DID YOU GET INTO RUNNING? I started just before high school, over 30 years ago. All my friends were in sports and I just decided to give it a shot. My friend’s brother had lettered in cross country, and the town I lived in in Oklahoma, you had to be in sports. I’ve run distances from 5K’s to 50 miles, but these days I just run for fun, mostly. Besides running, my wife and I do core strength classes at the YMCA and yoga. Both are valuable outside of running. HOW DO YOU INSPIRE YOUR KIDS? Robin and I run with my daughter and son; we do a lot of charity weekend 5Ks or the trails at Shelby Farms. Johnson Park in Collierville has the boardwalk through the woods and it’s beautiful. My daughter ran cross country at Hutchison last year. My son runs in addition to soccer and baseball. HOW DID FLEET FEET BECOME YOUR FUTURE? I started working in the Memphis store my first year out of Rhodes College in 1994. That’s where I met my wife, Robin, who was a customer. After working a few years at the Fleet Feet in Chicago, we decided that we wanted to own our own store. We moved back to Memphis in 2002 and bought the store where I’d worked before. We recently expanded to a second store in Collierville, located at the corner of Poplar and Houston Levee.

Running is a family affair. Hugh, Eric & Annabelle Flanders

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It’s time for a new year is it time for a new you? It’s me to visit Fleet Feet Sports. We GET runners.

Memphis | Collierville

One award-winning store – two locaaons Memphis – 4530 Poplar Ave. | Collierville – 2130 W. Poplar Ave. 901-761-0078

COVER FEATURE

KEMP CONRAD, 42 FAMILY: Wife—Anne, Kemp Jr—11, Coco—8 OCCUPATION: Chairman of Memphis City Council; Councilman District 9, Position1; President of Asset Services at Cushman & Wakefield|Commercial Advisors Kemp Conrad has always been active. From basketball to running and other sports—fitness has always played a large role in his life. In 2015 was involved in a snow skiing accident in Salt Lake City, causing a tibia plateau fracture that kept him sidelined for months. He underwent two surgeries to remove scar tissue and correct an ACL avulsion.

Kemp’s recovery hasn’t been easy. He was in a leg brace for one month and then restricted from weightbearing activities for another three months. He only had 25 degrees of mobility in his knee and began rigorous physical therapy sessions at Campbell Clinic. After the second surgery his mobility began to improve. He began working out with Nanette Farris of Fundamental Fitness, who specializes in physical therapy and personal training. She’s helped him regain flexibility and strength trough total body workouts. Kemp also regularly practices hot yoga and is back on his mountain bike.

For him, the most rewarding milestone has been getting back to the slopes. Him and his family were able two spend 11 days skiing this year. Next on his list of goals is to get back to his first love, running. “My time on the pavement is my therapy,” he says. “This comeback was all about teamwork. Success at anything requires a great team, and I was lucky to have great teams all the way. The ski patrol team that got me off the mountain; Dr. John Weinlein, the lead surgeon at Campbell Clinic; the whole team at the Regional One Trauma Center on the Orthopedic floor; the rehab

fitDADS By Christin Yates. Photos by Ziggy Mack.

team at Campbell Clinic; Nanette Farris; the team at work that keep our business rolling; and last but not least, my family at home—the most important team there is.” Kemp is looking forward to being active with his family again. They enjoy riding bikes, playing basketball, and when the weather is right, skiing. As a busy father, professional, and city councilman; his injury challenged his dedication and commitment. “This injury reinforced the importance of goal setting, a positive attitude, and consistent hard work—key ingredients to any important undertaking.”

“Success at anything requires a great team, and I was lucky to have great teams all the way. My family at home is the most important team there is.”

Bike riding and basketball keep Kemp Jr., Kemp & Coco Conrad playing and staying fit.

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GIF T G UIDE

Fit Fathers Gift Guide

Say goodbye to the tie and show Dad some love with these fun finds. Outdoor Tech Buckshot Pro Wireless Speaker The Buckshot Pro is a wireless speaker, flashlight, strobe light, camp-light, and powerbank. Yeah, that’s impressive. $79.99 outdoorsinc.com

Smathers & Branson Big Trout Needlepoint Card Wallet This slim wallet fits perfectly in a front or back pocket. Made with hand-stitched, needlepoint finished English bull hides tanned in Italy. Includes slots for cards, ID and cash on back. $55. oakhall.com

Jack Mason NCAA Striped Strap Field Watch The iconic Nato watch is inspired by military field watches from the 1940’s. The matte white dial features a school logo at the 12 hour and a school color second hand. The stainless steel watch case and strap hardware features a rich brushed finish. The nylon watch strap shows off school pride with multi-color webbing. $85. kinnucans.com

Swiftwick Maxus Zero & Maxus One Socks For the serious runner or cyclists with maximum cushioning. Compression supports all three arches to prevent bunching, blisters and hot spots. Comes in below ankle and above ankle heights and four colors. $13.99. breakawaymemphis.com

La Siesta Colibri Double Travel Hammock Roughing it never felt so good. Whether you are camping for the weekend, taking a road-trip across the country, or just relaxing in the backyard—this extra-large, lightweight 2-person hammock lets you rock your cares away. $59.99. basspro.com

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FOOD TRUCK GUIDE COMFORT FOOD A SOUTHERN DELIGHT @ASouthernDelight @tosouthern

BARBECUE

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MARK’S GRILL www.marksgrill.com @MarksGrill @MarksGrill

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GRILL MASTER CHEW

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WEEKEND WARRIOR

MARGARET MOLTENI, 24 BIRTHPLACE: Nashville, TN JOB: Recreational Therapist and Activities Director for Signature Health Care at St. Peter Villa in Midtown

Check out Margaret’s P aleo Sweet Potato Nacho recipe on page 34

SPORT: Running, mountain biking, and climbing FAMILY: Parents in Nashville; Sister, brother-in-law, and niece in Memphis FIT TEAM: I’m on the Fleet Feet Race Team and do all of their group runs. When I moved to Memphis, I went to a Monday night group run after my first day of work and they immediately took me in. They were my first friends in the city. I also love the running community at Lululemon and enjoy all of their events.

“I’ve been running since first signing up for Cross Country in kindergarten and I love that it’s a sport that even adults can compete in as long as your body will let you.” BRAGGING RIGHTS: My last big races were Race 13.1 Memphis in April and the St. Jude Marathon in December. Last year I placed first overall female in the Youth Villages 10-miler, the Cooper Young 4-miler, Broad Avenue 5k, and Madonna Learning Center 4-miler. I placed second in the MRTC Winter Off-Road Race Series, the SRVS Bunny Run, Zoom through the Zoom, and Race 13.1 Nashville. FAVORITE FITNESS ACCOMPLISHMENT: Qualifying for the Boston Marathon last year at St. Jude was pretty exciting and running the Amsterdam marathon in 2013. I ❤ RUNNING: I’ve been running since first signing up for Cross Country in kindergarten and I love that it’s a sport that even adults can compete in as long as your body will let you. I also love the social aspect of running and how welcoming the running community is. I use my blog, Youngandrungry, as a way to connect with and encourage other runners and it’s really exciting to be able to do that on a daily basis. IN TRAINING FOR: The M-Town series, H+F Broad Ave 5k, Cooper Young 4-miler, and Race 13.1 Nashville, and Boston 2017. WW MUST-HAVE’S: I wear Brooks Pureflows or Saucony Kinvara, Garmin Forerunner 620, Oiselle or Moving Comfort Sports Bras, usually Lululemon or Oiselle Shorts, and any Craft apparel. BUCKET LIST: I am officially planning to sign up for Boston 2017. Also on my list is an ultra marathon, a half iron man, and to shave off a minute to break 1:30 in the half marathon. BEST EATS: I eat at The Farmer more than I’m willing to admit. My family and I are addicted. I always order the fish special, which usually comes with the most delicious kale and mashed sweet potatoes. SPLURGE: Red wine and chocolate IF YOU COULD COME BACK AS AN ANIMAL WHAT WOULD YOU CHOOSE: Definitely a mountain goat. I grew up running the trails in my backyard and it’s my favorite way to enjoy the sport. There’s an added element of adrenaline and freedom that you don’t quite get on the road.

28 Interview by Hailey Thomas. Photo by Sarah McAlexander..

WEEKEND WARRIOR

VICTOR GASIOR, 43 BIRTHPLACE: Pittsburgh, PA JOB: Sr. Manager Aircraft Engineering, FedEx Express SPORT: Mountain Bike FAMILY: Wife, Tonya, and two sons, Victor III and Christian FIT TEAM: Stanky Creek Cycling, Current President and Race Director BRAGGING RIGHTS: Last year I completed the Hilly Billy Roubaix in West Virginia—boy are there some steep hills in WV. I also ran the Nashville Marathon. Running is okay, but I will stick to the Mountain Bike.

BUCKET LIST: I really want to do the High Cascades 100 in Bend Oregon. I thought this would be my year, but time has been my enemy.

PET PEEVE: Loud chewers and those who show up late for a group ride. If the ride starts at 8am, be ready to roll at 8am, not just be showing up.

BEST BREW: High Cotton Brewing

MY MOTTO: Keep it simple, spend time with and love the family, drink good beer and coffee, and ride my bike. You know when I am following my motto by the smile on my face.

ON MY NIGHTSTAND: Just read “The Heart and the Fist” by Eric Greitens.

“The mountain bike and the local mountain bike community have made a tremendous impact on my health.”

MOST MEMORABLE WW EVENT: Ozark Trail 100 was challenging, but riding 100 miles of single track in one day is an awesome experience. I ❤ MOUNTAIN BIKING: The mountain bike offers so much. You can go out for a solo ride where it is just you and the trail. Or you can go out with a group of friends and go from talking and laughing to heading down and constantly focusing on trying to keep up with the riders in front and then back to laughing over a post-ride beverage in the parking lot. Solo or in a group, mountain biking is a great mental reboot from the stress of work and provides a great workout. NEXT CHALLENGE: It’s very challenging to put on an event, but it is also very rewarding to give back to the mountain bike community. It is my way of trying to say thanks. I am the Race Director for the upcoming mountain bike events. – S ummer Mountain Bike Time Trial Series, starting July 27 – L egend of Stanky Creek TT and XC races, Aug 6 & 7 – Stanky Endurance Race, Sept 24 – 12 hours of Stank, Oct 8 Also, it’s the first year of hosting the Mid-South Mountain Bike Race Series. Check us out at stankycreek.com for list of events. WW MUST-HAVE’S: Salsa El Mariachi Ti Carver Gnarvester OBSTACLE COURSE: I weighed 276 pounds and was “fat” when I moved to the Memphis area in 2006. Upon finding the mountain bike and the local trails, I have lost quite a bit of weight (currently at 200 pounds), but more importantly I have become healthy and fit. The mountain bike and the local mountain bike community have made a tremendous impact on my health. MOTIVATION: What I write on my handlebars prior to doing an endurance event: “Regrets last longer than pain.” This keeps you focused on finishing when things start to get tough.

29 Interview by Hailey Thomas. Photo by Sarah McAlexander..

FITNESS

CUT THE CARDIO AND CROSS TRAIN Training for a half marathon doesn’t necessarily mean you’ll be hitting your health goals. Endurance training can have untold stress on the body from a lower immune system to respiratory infections, since the body is in a prolonged state of stress. White blood cell counts stay elevated, making it easier to be susceptible to colds and infections. Many athletes who begin long distance running don’t follow best practices. Increasing mileage too quickly, not allowing enough time in between runs, not adequately fueling and refueling, and skipping the warm up and cool down will have damaging effects on the body and take you longer to recover.

Long cardio sessions may also be counterproductive to weight loss. Long slow sessions initiate the stress hormone, cortisol, which leads to inflammation and triggers hunger more often. If you’re new to training, your body will release more cortisol than athletes who have grown used to prolonged physical activity. Energy Fitness tested these theories by monitoring a subject’s weight, body fat, and basal metabolic rate before and after training for a half marathon using the Bioelectrical Impedance Analysis device. Over a four month period, the subject’s weight increased by 3.6% and her body fat also increased by 1.7%, while her basal metabolic rate decreased by 1%.

Instead of relying on cardio to lose weight, consider high intensity interval training (HIIT). This involves short bursts of intense activity followed by a brief rest period. According to the National Institute of health, HIIT is one of the most effective ways to burn fat. HIIT is also a great way to cross train for your endurance sport. Cross training allows certain muscles to rest while others engage, which means less burnout and shorter recovery times. HIIT introduces weight training, which helps build muscle, counteracting the muscle loss that usually comes with long cardio sessions. More muscle means a higher metabolism. Incorporate interval training 2-3 times per week for best results.

SAMPLE HIIT WORKOUTS: JUMP SQUATS, BURPEES, MOUNTAIN CLIMBERS, JUMP ROPE, PUSH-UPS

25 MIN WORKOUT

30 MIN WORKOUT

45 MIN WORKOUT

5 min easy warm-up

5-10 min easy warm-up

Alternate – 30 sec high intensity – 30 sec rest – 45 sec high intensity – 45 sec rest – 60 sec high intensity – 60 sec rest

Alternate – 20 sec high intensity – 10 sec rest

Alternate – 90 sec high intensity – 45 sec low intensity or rest

Tonya Tittle is the Owner/ Director of Training at Energy Fitness, a boutique personal training & nutrition studio downtown Memphis since 2002. She holds a Masters degree in Exercise Science. She is an ACSM certified exercise physiologist and obtained a therapeutic lifestyle certification from Metagenics. She is a multi-sport athlete. Contact her at 552 South Main, Energymemphis.com, (901) 523-2348.

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FITNESS

TOP 10 GROUP RIDE BLUNDERS When done right, group rides are one of the most enjoyable parts of cycling—the camaraderie, the speed, and the ability to ride faster and farther than you ever would solo. It’s amazing how quickly 30, 60, even 100 miles can pass by when out on the road with a smooth riding group. If you have never been on one, then you are missing out. But when you decide to suit up and roll with a group, avoiding these “Top 10 Group Ride Blunders” will ensure you fit in on any group ride around the world. Not following the rules of the road. Don’t be the person blowing through stop signs, running red lights, and crossing over the yellow line. You put the other riders in danger and anger other drivers on the road. Follow the rules, even if it means getting dropped.

Not riding with the group’s best interest and safety in mind. If in the front, it’s your responsibility to call out road hazards. As a general rule, if you wouldn’t want to hit it or run over it, then call it out—and sooner the better. It’s the same principle for calling out cars up ahead and slowing down for turns. Oh, and wait until you’re in the back of the group to get rid of any spit or snot. No one wants to get sprayed.

Forgetting to eat and drink. It can happen when you’re so excited to be on a group ride that you neglect your nutrition. Now you are 30 miles from home with 15 new best friends, when you go “bonk” mode and your legs turn to cement. Now the group is forced to ride at half speed because they are pushing you back home. Not good.

Going from pro to slow. It is much better for you and the group to start out easier than you think you should. Riding like you belong on the pro-tour the first half of the ride only to blow sky high the second half, is a sure fire way to lose your post ride lunch buddies. Gradually ration out your effort the closer you get to the end of the ride.

Not bringing your own gear. There is nothing worse than being on a new ride only to get a flat and not having the gear to fix it. It’s a little awkward asking, “Does anyone have a tube I can have...errr...borrow? Oh, and tire levers? What about a pump or CO2?”

Not knowing how to change your own flat. There are hundreds of tutorials on the internet that teach you how to change a flat. Learn it, practice it, and be prepared to do this on your own in a timely fashion.

Blowing up a “no drop” ride. Know the flow of the group, the average pace, the goals, and ride within them. If you are looking to test your fitness, then find the local hammerfest.

Being unpredictable. Make sure everything you do is deliberate and predictable within a group. Slowly scrub your speed rather than grabbing a handful of brakes. Gradually pull through in a paceline rather than surging. Hold your line and avoid quick swerving. Ease out of the saddle on hills rather than standing up and lunging your bike backwards.

Being the “half wheeler.” That’s the rider who is in the front and constantly keeps their wheel a little in front of the person next to them rather than staying side by side. The person next to the half wheeler, in proper riding fashion, speeds up to try and bring their wheels even, only to have the half wheeler speed up a little more as well. Eventually the group is going 28 miles an hour and the ride is shot.

Using aerobars on a road bike-only ride. Some group rides allow people to ride with and in their aerobars. In others this is a big no-no. Make sure you find out in advance what equipment is allowed and choose your group accordingly.

Coach Bryant Funston is the co-owner of BPC Performance Coaching. BPC has worked with hundreds of athletes in the Memphis area and around the nation, helping time-crunched athletes maximize their potential. For more info call 901-308-7272 or visit buildpeakcompete.com.

If you are suffering with symptoms of varicose veins or hope to improve the appearance of spider veins, our experienced physicians can help. Contact Vein Memphis today to schedule a consultation with one of our physicians.

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. Dr. Parekh is an expert in accurately diagnosing vein disease, an integral first step in the treatment of vein disorders.

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FIT RECIPE

Sweet Potato Nachos Bring the food truck grub right to your table with these fresh and healthy paleo style Sweet Potato Nachos. It’s the perfect balance of sweet and spicy and easily more addicting than all other street food. Pile it high with your favorite taco toppings and pair with a refreshing skinny margarita for a blissful summer dinner right at home.

By Margaret Molteni

Suggested Toppings

shredded ka le diced tomat os or salsa avocado or g uacamole cilantro jalapeños

INGREDIENTS: q 2 large sweet potatoes q 1 lb ground beef or turkey q 2 Tbsp taco seasoning q 2 tsp extra virgin olive oil q 1 /4 tsp salt q 1 /4 tsp pepper

INSTRUCTIONS: 1. Preheat the oven to 425F. 2. S lice the sweet potatoes as thinly as possible with a knife or mandoline. 3. Put sweet potato slices, olive oil, salt, and pepper in a gallon-sized bag and mix until potatoes are well coated. 4. Line a large cookie sheet with foil and spread out the sweet potato slices so they do not overlap. 5. B ake for 25-30 minutes or until they start to slightly curl and turn golden brown. Flip halfway through. 6. W hile the potatoes are in the oven, brown the ground meat in a pan with 1 Tbsp of taco seasoning. 7. W hen both are finished, layer a serving dish with the sweet potatoes and top with ground meat. Add any other toppings and garnish with extra seasoning or cilantro.

Watching your sodium?

Making your own no-salt taco seasoning! – 2 Tbsp cumin

– 1 tsp onion powder

– 1.5 Tbsp chili powder

– 1 tsp salt, 2 tsp oregano

– 1 Tbsp paprika

– 1 /2 tsp crushed red pepper flakes

– 1 tsp garlic powder

Margaret Molteni is a runner who moved to Memphis from Nashville to work as a Recreational Therapist, assisting individuals with disabilities. Outside of work, you can find her training for her next marathon, cooking, blogging, and always eating. For more healthy and delicious recipes or all things running, visit Margaret’s site at youngandrungry.com.

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FIT RECIPE

Summer Cherry Salad with Pink Peppercorn Dressing by Andrea LeTard

Fresh, bright red cherries won’t last long. The season runs from late spring into summer, so when it’s here, take advantage of it! As sweet as they are nutritious, cherries are the perfect addition to summer recipes that will keep you feeling healthy and satisfied. This versatile fruit can be made into a sauce for grilled chicken and pork at your next backyard gathering or sprinkled on top of desserts. It’s fun to get creative with cherries, but the easiest, guilt-free way to enjoy them are in salads. Kale is used as the base of this salad because it’s one of the few fresh greens that can be dressed well in advance without getting soggy—perfect for outdoor parties and picnics. The pink peppercorn dressing plays well with the sweet cherries and brings a unique and fun addition to this salad. Pink peppercorns are actually dried berries from the Peruvian pepper tree. They have a bright pink color and a soft, sweet flavor—a perfect match for cherries and summertime gatherings!

Salad Ingredients: q 2 bunches kale q 2 cups fresh cherries, pitted and halved q 1 /3 cup toasted walnuts q 3 oz goat cheese q O ptional Parmesan

Dressing Ingredients: q 1 Tbsp pink peppercorn, lightly crushed q 1 Tbsp minced shallot q 1 /2 Meyer or regular lemon, juiced q 1 Tbsp white balsamic vinegar q 1 tsp honey q 1 /2 tsp kosher salt q 1 /4 cup good quality extra virgin olive oil

Directions: 1. T o make the dressing, mix together crushed pink peppercorns, minced shallot, lemon juice, white balsamic vinegar, honey, and kosher salt. Slowly whisk in extra virgin olive oil until well combined. Set aside. 2. P repare the kale leaves by rinsing them in cold water and removing the stems. Chop or tear the leaves into smaller pieces. 3. I n a large salad bowl, add the chopped kale, cherries, toasted walnuts, and goat cheese. Pour the salad dressing over the top and toss together well. If desired, shave parmesan over the top. Serve immediately or refrigerate for up to one day.

Andrea LeTard is a personal chef, cooking instructor, and creator of Andrea’s Cooktales, a recipe website and video series where there’s a story behind every recipe. Her recipes are what she calls “next-generation southern” – fun and fundamentally southern with a modern twist using fine, fresh, and unexpected ingredients. She is a regular contributor on Local Memphis Live, her recipes have been featured on The Today Show, and she was chosen as a Top 100 contestant on MasterChef Season 6. Follow Andrea on Facebook, Instagram, and Twitter or read her blog and watch her video series at www.andreascooktales.com.

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EVENTS CALENDAR

JUNE EVENTS 6/3/16 Harbortown 5K Memphis, TN racesonline.com 6/4/16 Memphis Italian Festival: The Luigi 5K Memphis, TN racesonline.com 6/5/16 The Navy 10 Nautical Miler Millington, TN racesonline.com 6/11/16 Mississippi Childrenâ&#x20AC;&#x2122;s Home Charity Ride Olive Branch, MS racesonline.com

6/11/16 Kids Run Desoto Olive Branch, MS racesonline.com 6/11/16 Gibson Guitar 5K Gibson Guitar Factory racesonline.com 6/12/16 THE GREAT AMAZING RACE Memphis, TN racesonline.com 6/17/16 Memphis Farmers Market Crop Hop 5k Memphis, TN racesonline.com

6/18/16 Outdoors, Inc. Canoe and Kayak Race Memphis, TN racesonline.com

6/25/16 Healthy Shelby 5K

6/24/16 Brown Butterflies, Inc. Inaugural Laps for Lupus Memphis, TN racesonline.com

6/25/16 Ultimate 10K & 5K

6/24/16 Memphis Health & Fitness Magazine Broad Ave 5k

6/25/16 Miles for Memphis 5K Memphis, TN racesonline.com

Memphis, TN racesonline.com

6/26/16 Mid-South Transplant Foundation Ride for Life

Memphis, TN racesonline.com

St. Philip Episcopal Church racesonline.com

Memorial Park racesonline.com

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

SAT JUNE 25, 2016 / 6:30 am

SHELBY FARMS

SUPER SPRINT: 1/4 mile swim / 8 mile road bike / 2 mile paved trail run SPRINT: 1/2 mile swim / 16 mile road bike / 4 mile paved trail run

Bike Giveaway Finish any distance and your name will be entered to win a free bike. Bikes Plus and Liv Bikes are giving away a woman’s and man’s bike. For more details go to pr-eventmanagement.net

3 Liv Rev Helmets

2 Liv Mova Road Shoes

5 Liv Piercing Eyewear PC3

05.21.16

PHOTO FINISH

MEMPHIS IN MAY TRIATHLON THIS TRIATHLON WAS A 1/3M SWIM, 12M BIKE, AND A 3M RUN.

1. Bill Criswell and Kelly Criswell

8. Courtney Winter

2. Adam Kalin and Herb Levy

9. Jessie Baker

3. Doug Taylor , Doug Earthman, and Ben Prudhomme

1. Sandra Holben

4. Katie Tanner and Jordon Scott

11. Tim Gilliland and Scott Putman

5. Isaac Ramirez (in the Marines)

12. Jacob Schulte , Heather Perkins and Catherine Hook

6. Stephanie Moore

13. Luke Snider

7. Scott Philbrick

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

1660 Bonnie Lane, Cordova TN â&#x20AC;˘ cordovamedical.com 41

05.14.16

PHOTO FINISH

TOUR DE LAKELAND 5 MILE , 25 MILE, AND 50 MILE

This race was located at the Delta Blues Winery. This was the first annual ride, held in conjunction with the Lakeland Spring Festival. From children to grandparents, everyone got to choose a distance that suited them best (5 Mile, 25 Mile, or 50 Mile).

1. Mike Smith

7. Crystal Mason, Brianna Mason, and Terrence King

2. Ron Purifoy

8. Meredith Norton, Valerie Norton

3. Kay Barcus, Don Barcus

9. Vic Butcher and Karen Roth

4. Paula Bandi, Jodi Johnson

10. Russell Regen and Paula Regen

5. Abigail Dallas, Russell Dallas, Audre Dallas, and Julie Dallas

11. Robert Morris

6. Bryleigh Smith, Braedy Smith, Stephanie Smith

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

Injuries don’t clock out at 5 p.m. Just because you’re injured outside normal office hours doesn’t mean you have to make a trip to the ER. The specialists at Campbell Clinic are available to treat your breaks and sprains on evenings and weekends. Mon – Thurs, 5-8pm | Sat, 8-11am | 1400 S. Germantown Rd. | Germantown Mon – Thurs, 5-8pm | 7545 Airways Blvd. | Southaven