10 FOODS THAT KEEP YOU FULL
RUN FASTER
NOW!
INSPIRING ACTIVE LIFESTYLES SINCE 1996
Dr. Kathryn Sneed How This Busy Mom
STAYS FIT!
KEEP YOUR COLON IN CHECK MARCH 2017
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Left: Kimberly Hall, brain aneurysm survivor, with the 3D model of her head that Dr. Arthur used to save her life. She’s now back to teaching and grateful for each new day ahead.
SEMMES-MURPHEY.COM
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
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H+F MARCH ON THE COVER 8 Keep Your Colon In Check 14 Dr. Kathryn Sneed, How This Busy Moms Stays Fit
18 Run Faster Now 24 10 Foods that Keep You Full
LIVING HEALTHY 10 Keeping Your Colon Clean
FITNESS 16 Coach’s Corner
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Head for the Hills!
20 Weekend Warriors:
> Poppy Seelbinder, Cyclist > Anthony Hollins, Runner
NUTRITION
EATS
IN EVERY ISSUE
26 Healthy Eating On The Go 28 Put Your Best Fork Forward
30 Thai Peanut Chicken &
5 Starting Line
22
Sweet Potato Noodles
32 Pesto Squash Noodles 34 Leprechaun Beer Shandy
Tips and Products for the Fitness Minded
6 Fit News Fit Happenings Around Town
36 Events Calendar 38 Photo Finish
> Mike Cooley Overton Park 10k Race > Valentine’s Day 10k/5k Run/Walk
On the Cover: Dr. Kathryn Sneed
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Photo by Tindall Farmer www.tindallfarmerphotography.com
WHY
WEIGHT? LOSE
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901.888.1000 1660 Bonnie Lane, Cordova TN • cordovamedical.com WALK-INS WELCOME! MON, WED, FRI: 8–3:30 • TUES, THUR: 9–5:30 • CLOSED WEEKDAYS: 11:30–1:00 • SAT: 9–1:30
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Amy Goode
Hailey Thomas
Laurenne Hom
Christin Yates
Sarah McAlexander
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.
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 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!
A freelance PR/Marketing professional, Christin 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 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.
Tindall Stephens
Robin Beaudoin
Lisa Mullin
Jen Russell
Philip Murphy
Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She currently is a super busy mom of three teenagers,wife of a Memphis firefighter/ Paramedic, and entertainer of two boston terriers ..... among running a full time photography business. Website: www.tindallfarmerphotography.com
Robin 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.
Lisa is a Certified Holistic Nutritionist whose passion is helping others eat for optimal health, weight, and wellness. Contact Lisa at lbmullin1@gmail.com or Like & Follow her Health and Wellness page on Facebook that shares nutrition, fitness, and health tips, as well as nutritious recipes at Facebook.com/lbmullin1.
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.
Phillip has been living in Memphis for over ten years and started in photography and videography six years ago. Although he didn’t go to school for his craft, he’s a storyteller at heart. “I love to tell my version of your story and to get to know what it is that inspires you and makes you.”
facebook.com/ MemphisHealthFitnessMag
@MemHealthFitMag
please recycle
Avery Schaffer
Read us online at memphishealthandfitness.com
CONSULTANTS Executive Editor Hailey Thomas
21 years and running stronger
901.335.6005
Advertising & Marketing Amy Goode 901.218.4993
Publisher Amy Goode
Hailey Thomas 901.335.6005
amygfitness@comcast.net
Copy Editor Laurenne Hom
901.218.4993
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hailey@memphishealthandfitness.com
Interning from Grace-St. Luke’s Episcopal School
Contributing Writers Robin Beaudoin Christin Yates Andrew Chumney Margaret Molteni Graphic Design Brian Williams Photographers Philip Murphy Sarah McAlexander Tindall Farmer 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 © 2017.
STAR TING LINE
SHOUT OUT!
FIT PRODUCT PUREQUOSA Need to squeeze in a shower after Hot Yoga or a Barre class? Purequosa is an organic cleansing body spray made with colloidal silver that will leave you feeling fresh. Chemical and alcohol free, Purequosa contains plant-based nutrients that are hydrating and suitable for sensitive skin. Also, Purequosa can be used to
Congratulations to Don Baldock for being named the 2016 St. Jude Hero Volunteer of the Year! Don is photographed with Katherine Hawkins, Regional Event Specialist for ALSAC. To learn more about being a St. Jude Hero go to stjude.org
FIT TRIP
clean yoga mats, bike helmets, or gym equipment. Comes in three earthly and refreshing scents. $22. Purequosa.com
WE ARE LOVIN’
Starbucks Sous Vide Egg Bites It’s protein to-go! Starbucks’ latest foodie offerings are cage free eggs prepared sous vide style with aged Gruyere and applewood smoked bacon (19 grams protein, 2 grams sugar, 310 calories) or the vegetarian version prepared with eggs whites, roasted red peppers, spinach, and Monterey Jack cheese (13 grams protein, 170 calories). Two per serving. $4.45
H+F Publisher Amy Goode & Editor Hailey Thomas spent a weekend hiking, snowshoeing, ice fishing, and cross country skiing in the “Winter Wonderland” of Door County, WI. Door County is located on the Wisconsin peninsula between Green Bay and Lake Michigan. Visit Doorcounty.com
HAVE YOU BEEN ON A FIT TRIP? Send a photo and brief caption to: hailey@memphishealthandfitness.com.
Reginelli Recommends:
La Follette Pinot Noir Cocoa, blackberry, and a pleasing note of pink peppercorn mark the dark and sumptuous bouquet. Rich earth, densely layered fruit, and taut acidity create a bold, perfectly structured Pinot Noir. Well-balanced, silky, and medium bodied, this wine is sure to be a crowd pleaser as the most versatile wine in the world for food pairings. On Sale $21.99 .
See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call (901) 578-2773 or visit PyramidWines.com.
COMING FIT FOOD TO THE FARMERS MARKETS APRIL ISSUE EYE CARE OF H+F TO RESERVE AD SPACE CALL HAILEY THOMAS (901) 335-6005 OR AMY GOODE (901) 218-4993
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FIT NEWS
Memphis in May Triathlon Swim Clinics Swim clinics are being offered to prepare for the 35th Annual Memphis in May Triathlon and Sports Expo at Edmund Orgill Park in Millington, Tenn., May 19-21, 2017. The clinics will be led by local certified coaches to give athletes an opportunity to improve their performance before the races begin. The swim clinics will be held at the Memphis Jewish Community Center, 6560 Poplar Avenue, pool from 6 p.m. to 7 p.m. on Tuesdays, Feb. 7, March 7, April 4, and May 2. These clinics are one-time classes that require participants be able to swim at least 100 yards freestyle non-stop. These clinics are geared for swimmers who can already swim and are interested in becoming faster and more efficient in races. Danny Fadgen, master swim coach and Aquatic Director with the Memphis Jewish Community Center, will be the coach. Additionally, two clinics and practice swim-thecourse will also be offered on Friday, May 19 and on Saturday, May 20, during the Sports Expo at the race site in Orgill Park on Casper Lake. Clinic times to be announced. To register for the clinics or for information on the MIM Triathlon or other events, go to www.pr-eventmanagement.net.
Gaelic Football & Hurling Leagues The purpose of the Memphis Gaelic Athletic Association (GAA) club is to bring together everyone in the Memphis community to promote the Irish sports of hurling and Gaelic football. Dermot Murray, originally from Ireland, is the Club President. Gaelic football and hurling are the most popular sports in Ireland (far more than soccer or rugby) and are played by Irish and non-Irish people all over the world. Think of Gaelic football as a cross between soccer and basketball, and hurling as a cross between field hockey and lacrosse. The North American GAA has over 130 adult and youth clubs across the USA, and the goal of the Memphis GAA club to be included in the Southeast division, along with teams from Nashville, Atlanta, and New Orleans, among others.
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The club is hosting a co-ed adult Spring 2017 “pub league” for Gaelic football from March through May, with four teams sponsored by The Brass Door (Madison Ave), Celtic Crossing (Cooper Young), The Majestic Grille (South Main St.), and Murphy’s Bar (Madison Ave). No previous experience or special equipment is necessary to sign-up for the league. All will be provided by the club (including training on how to play both sports).
For more information, please visit www.memphisgaa.com or join the club’s Facebook group page at www.facebook.com/groups/MemphisGAA/ (or search for “Memphis GAA” in FB). You can also email MemphisGAA@gmail.com with specific questions.
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LIVING HEALTHY By Paul Bierman, M.D.
A Healthier Colon for a Healthier Life March is National Colorectal Cancer Awareness Month WHY COLON HEALTH IS CRITICAL The digestive system is one of the your body’s most integral systems. Your colon is not only responsible for helping to digest food, but it is crucial for eliminating chemical and physical waste along with toxins and preservatives. Your kidneys and liver also help alongside your colon to eliminate these harmful toxins. Your colon can be affected by all different conditions such as ulcerative colitis, Crohn’s disease, irritable bowel syndrome, or worst case, colon cancer. Diet and lifestyle modifications can help in many cases, but special medications and procedures are needed for others.
THE WEIGHT CONNECTION According to the National Cancer Institute and the American Cancer Society, the link between diet, weight, exercise, and colorectal cancer are some of the strongest for any type of cancer. Estimates are that 50-75 percent of colorectal cancer can be prevented through lifestyle and dietary changes, specifically healthy eating. Fewer than 10 percent of all colorectal cancers are hereditary, which is why good nutrition is a critical aspect of good colon health.
DIET DO’S AND DON’TS 1. Limit red meat and steer clear of processed meats. 2. S tay away from simple sugars. Studies have shown that people with Crohn’s and colitis fare better on low or no-sugar diets. 3. Increase your fiber intake. 4. D rink milk. Calcium and vitamin D may be associated with a decreased risk of colorectal cancer. Other sources of calcium include leafy greens like spinach, kale, and collard greens. 5. E at whole grains like barley, quinoa, whole wheat flour, wild and brown rice, and oatmeal.
MAKE COLON SCREENING A PRIORITY The most important way to prevent colon cancer is with a screening colonoscopy. When detected early, up to 95 percent of colorectal cancers are completely curable. Colorectal cancer is the second-leading cause of cancer death among men and women combined. If you are 50 or older, schedule your colonoscopy today! It can save your life…
Dr. Paul Bierman, who is nationally recognized and Board Certified, has been practicing gastroenterology for over 20 years. GI Specialists Foundation, Inc. • ColonScreening.com • (901) 201-6200
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LIVING HEALTHY By Amber Sam Thompson
Keeping Your Colon Clean Often going unnoticed, the colon may have the greatest impact on beauty, health, and wellness. The colon is not just a sophisticated food processor. It contains the largest component of the immune system and is where most serotonin, the feel good hormone, is made. Now being called the “second brain,” the colon contains more nerve cells and connections than the brain, and it includes trillions of bacteria (more than the number of cells in the rest of the body) that play a vital role in providing essential nutrients, tuning the immune system, and even supporting the brain in creating your mood. While not the sexiest of subjects, natural colon care is a great way to assist weight regulation, improve your mood, and create glowing skin that begins within.
Fortify, Flush, Feed FORTIFY: There is a war going on in your colon between bacteria. Power up your pro flora, or good bacteria, by taking a daily probiotic. Choose probiotic formulas that contain a large number of different bacteria. Colon Care by Garden of Life has 33 different strains of probiotics as well as prebiotics. Adding fermented foods, like kimchi and sauerkraut, or fermented teas, like kombucha, to your diet boosts your battalions to keep bacteria balanced in your favor. FLUSH: Americans are full of it, literally housing 5-40 pounds of fecal matter in the colon. Colon hydrotherapy, or colonics, can quickly clear the colon by removing 3-5 bowel movements per treatment. Regular colon cleansing removes poor bacteria, mucus, and excess debris to offer an ideal environment for good bacteria to thrive, help the body assimilate electrolyte minerals, boost natural immunity, and improve mood regulation. Begin again with three colon cleansing sessions in three weeks, then monthly for maintenance. FEED: Food is the greatest medicine. Many herbs and spices can kill harmful bacteria in the intestines and care for the colon, naturally. Along with fermented foods, pumpkin seeds, almonds, radishes, and cabbage are great intestinal healers. Consider adopting a plant-based diet. Rich in natural enzymes, fruits and veggies are easier for the body to assimilate and offer the fiber your colon needs to eliminate properly.
Train your Gut Instinct In a fast paced culture, many people create poor potty habits by “holding it” or not eliminating routinely. Over time, that teaches the colon to “wait,” which can result in a lazy colon. Create an elimination routine to retrain the colon to evacuate properly. I recommend every bathroom have the Squatty Potty to align the colon for proper evacuation. Sit on the toilet with your feet on the stool about the same time every day. Do not force movement. Instead offer a relaxing environment that offers the mind and body plenty of room to go with the flow. First thing in the morning and after meals are ideal times to encourage elimination for proper colon care. Amber Sam Thompson is an ACT Colon Hydrotherapist, Holistic Beauty Wellness Expert, and Owner of Renew Wellness Spa. For More Information visit Renew Wellness Spa at 3040 Forest Hill Irene Rd, Germantown, TN 38138 or call (901) 435-6150.
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AESTHETICS & WELLNESS
A DIFFER ENT APPR OACH TO AN A M A ZING YOU! LOV E L I F E a f te r c h e m o, h y s te r e c to m y, m u l t i p l e c h i l d b i r t h s a n d e v e n n o r m a l a g i n g . I h a ve c l i e n t s te l l m e a l l t h e t i m e t h a t t h e y h a d n o idea that all of these things could c h a n g e t h e i r i n t i m a te q u a l i t y o f l i f e.
In fact one of the many nice benefits from this treatment is that it can also h e l p w i t h m i l d to m o d e r a te s t r e s s u r i n a r y i n c o n t i n e n c e. A q u i c k , e a s y, comfor table treatment with no d o w n -t i m e.
T h i s l e a ve s s o m e w o m e n f e e l i n g l i ke t h e r e i s j u s t s o m e t h i n g w r o n g with them or that living this way is s o m e t h i n g t h e y h a ve to a c c e p t .
A t r e a t m e n t a l l w o m e n d e s e r v e to have when needed!
Wo m e n t h a t h a ve a t r o p h y o r a g i n g of the vaginal canal and surrounding tis sue have decrea sed sensation a n d o f te n h a ve a d e c r e a s e o r l o s s o f l u b r i c a t i o n w h i c h c a n l e a d to p a i n d u r i n g i n t i m a c y o r e ve n o c c a s i o n a l pa in during norma l ever yday movement.
I have studied in Europe with the d o c to r s d o i n g t h e c l i n i c a l r e s e a r c h a n d p r o to c o l s f o r I n t i m a L a s e a n d I a m a ha ppy patient of this procedure m y s e l f a f te r b r i n g i n g 5 b e a u t i f u l c h i l d r e n i n to t h i s w o r l d .
M y c l i e n t s h a v e a b s o l u te l y l ov e d t h i s treatment and it is cra z y how quick and easy it is for such incredible q u a l i t y o f l i f e i m p r o v e m e n t! C a l l f o r a f r e e c o n s u l t to s e e i f IntimaL a se is right for you. Yo u d e s e r v e t h i s ! Pa c k a g e s p e c i a l t h r u F e b r u a r y j u s t $ 16 0 0 f o r t h e r e c o m m e n d e d 2 t r e a t m e n t s , 4 we e k s a p a r t . ~ Va l e ri e, R N
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COVER PROFILE
The Dentist Who Does it All By Robin Beaudoin Photos by Tindall Farmer. Thirty-two-year-old Kathryn Sneed, of Sneed Dental Arts in Collierville and Cordova, is something of a double major in life. The awardwinning dental specialist with two practices is also an accomplished fitness instructor with multiple certifications, including Pilates and Barre. Last year she was the second female dental specialist to ever receive the Fellowship Award from the Midwest Implant Institute, the oldest implant training center in the world. With three children, two jobs, and cardiologist husband Darrell Sneed, she credits nutrition and fitness as the cement holding the facets of her life in place.
Leading two dental practices, teaching a weekly cycle class, and frequently subbing at others, Kathryn relies on nutrition and exercise to be the balance between family and business. Her simple beauty regimen is hydration, fruits and veggies, little to no sugar, and plenty of sleep. She prefers natural mineral makeup, coconut oil as moisturizer, and tea tree face wash. “So much of
the ability to maintain dental and physical health is what you put in your body. That’s one of the main parts to overall health. Exercise is a gift to yourself, not a punishment. It’s the best thing you can do for every element of your life. Health and fitness are major variables in balancing so much. Without exercise, I couldn’t!”
In college, Kathryn developed back pain and numbness in her leg. Her physician suggested it could be Multiple Sclerosis. “I didn’t want to pursue that diagnosis, so I started Pilates. From proper alignment and exercise, the pain and numbness subsided,” she says. Seeing the value of fitness, she became certified as an instructor. “I saw the benefit for myself and wanted that for other people. I taught in college and all around where I went to school.” In dental school she owned her own private Pilates business near the University of Kentucky, where she met her husband of 12 years. She supported herself financially and emotionally through fitness. “It was my outlet. I had connections outside of the dental school world that gave me stress relief and companionship outside that building,” Kathryn notes. After medical school, Kathryn served as faculty at the MUSC College of Dentistry in Charleston, S.C., where she also trained with one of the Pure Barre founders. From there she opened a Barre studio of her own. The couple continued their shared passion for fitness when they brought their medical practices to Memphis in 2011. She adds, “Our mutual enjoyment of fitness drew us together. My husband was a competitive bodybuilder. We were in the same medical school, same gym, and same church. We trained for half marathons and cycled together.” The couple’s fitness regime includes their three children: Harrison-7, Addilyn-5, and Coleman-3. They know she needs her daily gym time. “They’ve been taught since day one this is what mommy does. You can either join or not—and they love to join in.” Outside of exercising with mom and dad at home, the children play soccer, basketball, and do gymnastics. “My oldest has just now gotten to the stage of being able to really ride his bike for some period of time. While he rides, I run with our two boxers behind him.”
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“Health and fitness are major variables in balancing so much. Without exercise, I couldn’t!”
COVER PROFILE
Kathryn’s 5 tips for a heathy smile: 1 Limit sugar intake. 2 Limit sodas, teas, and other artificially flavored drinks. 3 Avoid smoking. 4 B rush-floss-rinse with mouthwash at least 2x a day, and use an electric toothbrush.
5
V isit your dentist 2x a year. Only a professional can get teeth their cleanest, and a healthy mouth is the window to the health of the entire body.
Kathryn Sneed, DMD, MBA, FAGpO, FMii, is trained in IV sedation, dental implants, oral surgery, bone grafting, cosmetic dentistry, general dentistry, pediatrics, Botox and fillers, and orthodontics. She has two offices: 1122 Poplar View Lane N, Collierville, TN and 8095 Macon Road, Cordova, TN. Learn more at www.sneeddentalarts.com.
901-866-8525 1068 Cresthaven Road, Memphis, TN 38119 www.utplasticsurgeons.com
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COACH’S CORNER
HEAD FOR THE HILLS! By Rachel Randall The hill next to the Visitors’ Center at Shelby Farms is a popular place in the morning. I was doing repeats running up and down, while others were relaxing in the grass. I said to my running partner, “Who drives to the park to lie in a field and watch the sunrise?” to which he replied, “They’re probably wondering who comes to the park to run up and down a hill over and over…” Good point. Every runner should find the nearest hill to run and repeat for more strength, power, and speed. It’s the perfect workout for those who want to continue growing during the offseason and improve speed and mechanics, while decreasing injury risk.
Frank Shorter, a famous American runner who won the gold medal in the marathon in the 1972 Olympics, says “Hills are speed work in disguise.” Running up a hill over and over again builds strength and power because in these short bursts of effort, several muscle groups fire at once, increasing blood volume to large muscles as well as building muscular endurance. Enhancements in breathing, posture, and efficiency help improve overall running economy. And there’s always less injury risk involved in hill workouts compared to more specific speed work. At Fleet Feet Memphis, Andrew Chumney directs the training program and the Thursday Night Speed Workouts. He incorporates hills into the training for two important reasons: to build
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! 16
strength and mechanics before a season of more specific speed work in order to reduce injury risk and to prevent mental burnout through a workout that is beneficial, yet completely arbitrary. It allows people to come out, run hard, and get in a good workout without the stress of having to hit certain splits. Having a strength/ base phase between long build-ups is just as important mentally as it is physically. Find your nearest hill and discover the speed and strength that lie within it and yourself. Come out to Fleet Feet on Thursday nights at 6 p.m. for all kinds of speed work—track workouts, long intervals, and of course, hills. Andrew and our staff will be on hand to answer any questions and to guide you towards a faster, stronger you.
Rachel Randall is the Marketing Director at Fleet Feet Sports. She is also a teacher, a musician, a mother of two active boys, and a runner. She finds a way to fit her runs in, but she does not clean her house unless you are coming over. For more information call (901) 761-0078 or visit our website at fleetfeetmemphis.com.
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FIT FEATURE
LIFT WEIGHTS TO RUN FASTER By David Queck When you think of a distance runner, odds are big muscles and bench presses don’t come to mind. Weight training has had a cloudy stigma in the distance running community for quite some time, but as studies have shown, lifting weights may be the right ingredient to improve running times, reduce injury risk, and help lean up. As a coach, the biggest question people ask is what they should do at the gym. Too often people go around and around the machine area until they get bored or dizzy. When strength training for distance running, a great place to start is looking at basic human movements: push, pull, stand up, and sit down. This may seem mundane or even too basic, but the importance of these movements will help develop a solid foundation to build on. Studies have shown working out in a periodized weight-training regimen, instead of just doing a few exercises you feel comfortable with, improves 3k and 5k times in trained and untrained runners.1 Foundational movements like back squats, dumbbell lunges, pull ups, bench presses, and shoulder
Sources; 1. E steve-Lanao, J., Rhea, M. R., Fleck, S. J., & Lucia, A. (2008). Running-Specific, Periodized Strength Training Attenuates Loss of Stride Length During Intense Endurance Running. Journal of Strength and Conditioning Research, 22(4), 1176-1183. doi:10.1519/jsc.0b013e31816a861f 2. Frankel, C.C. & Kravitz, L. (2000). Periodization: Latest Studies and Practical Applications. IDEA Personal Trainer, 11(1), 15-16
presses build strength. When structured in a periodized manner, you can expect to see a lot of changes. Periodized workouts are basically separate yet sequenced training phases, or cycled and staged workouts.2 Studies have shown that runners who participate in a periodized weight-lifting plan can expect to see an increase in anaerobic power, force production, and improved force development rate with little to no negative change in VO2 Max. This means that your running economy and ground contact time will improve, as will road race times. These studies have used a high-load, low repetition model for their subjects3, breaking the misnomer that endurance athletes can’t or shouldn’t lift heavily or explosively. A basic periodization model has four phases: foundational strength and endurance, hypertrophy (promoting muscle growth), strength, and a power phase (always followed by a week of active rest). Here is a sample of what a 14-20 week program would look like:
3. Yamamoto, L. M., Lopez, R. M., Klau, J. F., Casa, D. J., Kraemer, W. J., & Maresh, C. M. (2008). The Effects of Resistance Training on Endurance Distance Running Performance Among Highly Trained Runners: A Systematic Review. Journal of Strength and Conditioning Research,22(6), 2036-2044. doi:10.1519/ jsc.0b013e318185f2f0 4. Mikkola, J., Vesterinen, V., Taipale, R., Capostagno, B., Häkkinen, K., & Nummela, A. (2011). Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners. Journal of Sports Sciences, 29(13), 1359-1371. doi:10.1080/02640414.2011.589467
David Queck is a former assistant track and field coach for the University of Memphis. and holds a Master’s Degree in Human Performance from the University of Southern Mississippi. He is a Certified Strength and Conditioning Specialist (CSCS), and a Level 1 Track and Field Coach certified by United States Track and Field (USATF).
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FIT FEATURE 1. FOUNDATIONAL STRENGTH AND ENDURANCE
• • • •
3-4 weeks in duration 3-4 sets per exercise with 30-60 seconds rest between sets 12-15 reps per exercise Weight should be light, with no chance of failure
2. HYPERTROPHY (PROMOTING MUSCLE GROWTH)
• • • • •
4-6 weeks in duration 3-5 sets per exercise 8-12 reps per set 45-90 seconds rest between sets 50-75% of a calculated one rep maximum effort
3. STRENGTH
• • • • •
4-6 weeks in duration 3-5 sets per exercise 5-8 reps per set 1.5-2 minutes rest between sets 80-90% of a calculated one rep maximum effort
4. POWER
• • • • •
3-4 weeks in duration 3-5 sets per exercise 1-4 reps per set A minimum of 2.5 minutes of rest per set 85-95% of a calculated one rep maximum effort
After discussing a plan with a certified professional, it would be wise to start out two days per week for the untrained runner, moving to a possible three day per week scenario outside of your competition cycle. Besides improving your race time, strength training strengthens bones, ligaments, tendons, and muscles to help withstand the impact of running.4 Strength training might just help you find the ability to channel your inner Rocky Balboa and sprint up a hill or dramatically shadowbox at the top of the stairs at Tom Lee Park.
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WEEKEND WARRIOR
POPPY SEELBINDER, CYCLIST AGE: 56 BIRTHPLACE: Cambridge, Mass. CAREER: Freelance Artist, pretty much retired. My husband and I own our own business. SPORT: Cycling FAMILY: Husband: Ike, Son: Woody, Daughter: Carolyn, Cat: Fireball FIT CLUB: I ride for Stanky Creek Cycling, so I try to participate in the team rides and also some Memphis Hightailers rides and events.
IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS WHO WOULD CHOOSE: John Muir. I greatly respect his efforts to preserve so many of our national spaces. I wish he were alive today to further protect our natural resources in peril. IF YOU COULD COME BACK AS AN ANIMAL WHAT WOULD YOU BE: A bird. I would love to fly.
ON MY NIGHTSTAND: The Golden Age of Science Fiction. Volume 11. (Yea... I’m weird) BINGEWATCH: Man in the High Castle INDULGENCE: Travel and doughnuts. FAVORITE QUOTE: “When life gets you down, you know what you gotta do? Just keep swimming.” —Finding Dory
WHAT IS SOMETHING MOST PEOPLE DON’T KNOW ABOUT YOU: I knit.
BRAGGING RIGHTS: I ran the MRTC off-road series twice, and I run a few of their road races each year. I ran the St Jude half marathon and the Rock n Roll half in Nashville. I participated in several adventure races over the past two years, which are challenging but fun! The local mountain bikers ride the entire off-road trails in Memphis once a year for 100 miles in a day. I love that ride. I’ve never quite finished, but I managed 80 miles one year! MOST RECENT WW EVENT: My most recent race was the Stanky Creek 12 Hour, which I rode as part of an all-female team with two of my teammates on SCC. FAVORITE FITNESS ACCOMPLISHMENT: Losing 60 pounds about four years ago. I ❤ TRAILS: I love getting outside to camp, hike, or explore. I feel happiness every time I get out on my bike or hike or run the trails. I’ve met so many nice people on the trails who I now consider my best friends! FITNESS MOTIVATION: Weight loss and health. As I get older, I see and feel the health struggles people go through and want to avoid those as long as possible. PRE & POST RACE RITUALS: Eat healthy food a few days before. Play really loud heavy metal music in the car on the way. Put some beer in a cooler for after. WW MUST-HAVE’S: My newest mountain bike is an awesome Trek. I love my Garmin 920xt watch for running and adventure races and my Garmin 820 for on my bike. I run in Salomon shoes and Smartwool socks. BUCKET LIST: I’d like to do a multi-day adventure race, hike Mt. Fitz Roy in Patagonia, and see the Northern Lights. BEST LOCAL EATS: I love Tsunami, LYFE, and Interim. Local roasted coffee by Relevant Roaster is my beverage choice. High Cotton beer is pretty good too!
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“I feel happiness every time I get out on my bike or hike or run the trails.” Interview by Hailey Thomas. Photo by Sarah McAlexander.
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WEEKEND WARRIOR
ANTHONY HOLLINS, RUNNER AGE: 34 BIRTHPLACE: La Jolla, CA
PET PEEVE: When people gather around the gate at the airport prior to their boarding group being called. It really makes the boarding process more chaotic than necessary.
CAREER: Orthopaedic Surgeon at Memphis Shoulder and Orthopaedics
VICE: A good Old Fashioned
SPORT: Running
PERSONAL MOTTO: It’s much less painful to maintain (fitness) than it is to regain it.
FAMILY: Parents: Lionel and Angie; Siblings: Lamont, Jackie, and Austin. MOST RECENT WW EVENT: Surf City Half Marathon in Huntington Beach, CA FAVORITE FITNESS ACCOMPLISHMENT: Completing my first half marathon, the San Antonio Rock n Roll in December. My goal was to not stop the entire race. Leading up to it, I had some knee trouble and wasn’t able to train much, so I was a little nervous that I would have to walk. However, I ended up finishing the race without stopping. Those last three miles were the hardest I’ve ever pushed myself in an athletic event. It took every bit of will to keep going in the pouring rain, but it made it that much sweeter crossing the finish line. I ❤ RUNNING: It’s very relaxing to run outside and get lost in music/books while taking in the sights around town. I also run with my sister, and it’s a great bonding activity. FITNESS MOTIVATION: My initial motivation when I started working out again was to fit into my clothing, which still motivate me to a certain extent. But I’m also motivated because I want to set good habits so that I can be active and healthy as I get older. CROSS-TRAIN: I recently started a total body strength/cardio class at the downtown YMCA. Those two days a week are torture, but our instructor and the others in the class have been great motivation to continue, so I can one day be as fit as them. They are the true weekend warriors. WW MUST-HAVE’S: Saucony Triumph Iso3 Shoes, Garmin Forerunner 235 watch BUCKET LIST: I would love to go on the Four Seasons world culinary tour. It’s a trip on their private plane exploring the cuisine in nine countries in Asia and Europe. Unfortunately, it’s three weeks long and way out of my price range. I am open to accepting donations. BEST LOCAL EATS: I have many favorites, but one that comes to mind is Half Shell. I order the Voodoo Catfish every time. IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS WHO WOULD YOU CHOOSE: President Obama. He seems like a pretty laid back, cool guy, and I would love to hear some of the behind-the-scenes stories about life as a president. IF YOU COULD COME BACK AS AN ANIMAL WHAT WOULD YOU BE: I would come back as a bird because I’d have the best view of the city every time I went anywhere. WHAT IS SOMETHING NOT MANY PEOPLE KNOW ABOUT YOU: I love to karaoke, and I’m not just talking about over drinks with a group of friends. I’ve gone singing several times alone, as well as sober. ON MY NIGHTSTAND: I have gotten into audiobooks since I’ve started running, and I’m currently listening to Hidden Figures. BINGE-WATCH: There are several, but the first that comes to mind is House of Cards on Netflix. The new season comes out in May, and I can’t wait. MOST FUN THING IN MEMPHIS: BBQ Fest, hands down. Definitely the best party in Memphis.
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“It’s very relaxing to run outside and get lost in music/books while taking in the sights around town.”
Interview by Hailey Thomas. Photo by Sarah McAlexander.
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23
FOOD+NUTRITION
10 FOODS to Keep You Full
— and to enjoy! By Samantha Fong
Almonds
Mangos
Almonds are rich in vitamin E, magnesium, antioxidants, and monounsaturated fats. They create a sense of satiety and fullness that helps prevent overeating and weight management. Toast them in cinnamon and maple syrup for a sweet treat, or incorporated them in homemade granola.
They suppress appetite, making them a yummy addition to your weight-loss diet. They contain bioactive ingredients like mangiferin that reduces body fat and controls blood sugar levels. They make a great addition to salsas, salads, and greek yogurt.
Ginger Ginger acts as a stimulant that improves digestion, decreases hunger, and boosts metabolism. Enjoy in tea or paired with other flavors in smoothies or stir-fries.
Avocado They’re not only full of healthy fats but also fiber. Avocado contains OEA, which signals the brain and stomach to create a feeling of fullness. A study conducted at Loma Linda University showed that eating just one avocado controlled snacking for up to five hours. Add to salads or spread on your morning toast.
Dark Chocolate Eating 70% cocoa chocolate helps lower cravings. The bitter taste sends a signal to the body that suppresses appetite. Steric acid helps slow digestion to keep you full longer. Fruit dipped in melted dark chocolate makes for a healthy and elegant dessert.
Tofu Tofu provides a great source protein. It’s high in genistein, an isoflavone that suppresses appetite. Substitute in stir-fries and even throw some in your smoothies!
Oatmeal Apples The soluble fiber apples contain keeps you full, and ursolic acid promotes lean muscle mass. A study at the University of Iowa gave animals ursolic acid supplements which increased their energy expenditure, thus increasing muscle mass. Dip in peanut butter for a delicious snack.
The body takes longer to digest oatmeal, meaning it suppresses ghrelin and keeps you full longer. No need to feel guilty about consuming these carbs since they’re low on the glycemic index. It’s a versatile breakfast option paired with nuts, fruits, and spices.
Water Eggs Containing up to 30 grams of protein, eggs inhibit the secretion of ghrelin, the hunger hormone. Consuming an egg for breakfast can control hunger for a full 24 hours. Hard-boiled eggs make a fast, convenient snack on the go.
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Sometimes the body mistakes hunger for thirst. Water alone naturally suppresses appetite. Even if temporary, the body thinks its full. Flavor your water with slices of lemon or cucumber and fresh basil leaves.
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FOOD+NUTRITION
PLAN AHEAD FOR HEALTHY EATING ON THE GO
By Casey Provo, MS, RDN
We all have the ability to make healthier food choices, and small changes over time will pay off. No one diet works for everyone, so it’s essential to find a healthy, balanced eating plan that makes sense for you and your lifestyle. Being busy and always on the go, most American’s spend little time enjoying their meals. With multitasking and working lunches as the new normal, it’s easy to find yourself reaching for the quickest meals and snacks with little thought about nutrition. Putting your best fork forward means planning balanced, nutrient packed meals. A little time spent planning ahead can limit overindulgences and reduce your overall intake of calories, fat, and sodium. Plan your meals to include lean protein sources, whole grains, fruits, and vegetables. Foods full of protein such as poultry, lean beef, pork, fish, and eggs promote satiety and keep you fueled during a busy day. For those following a vegan or vegetarian diet, nut butters, legumes, tempeh, or
seitan are excellent protein sources. Whole grains, fruits, and vegetables are full of fiber and nutrients that also promote feelings of fullness and can limit excessive snacking later. Keep in mind that dinner leftovers make a great lunch for the next day. Limit trips to the vending machine by keep healthier snack on hand such as apples, oranges, baby carrots, yogurt, almonds, or other raw nuts. Most restaurants have nutritional information posted online, so if dining out is your only option, consider reviewing the menu prior to dining and select lower calorie options. Here is an easy, tasty recipe for No Bake Go Bars. These are easy to make, very versatile, and are a great option for an on the go breakfast or snack. You can swap out the chocolate for your favorite dry fruit (blueberries are great for a peanut butter and jelly type bar) or you can add a couple scoops of your favorite protein powder to bump up the protein.
NO–BAKE PEANUT BUTTER + CHOCOLATE GO BARS INGREDIENTS: q 1 /2 cup natural peanut butter q 1 /4 cup honey (or agave nectar) q 2 Tbsp coconut oil q 1 1/2 cup oats q 1 /3 cup dark chocolate chips q 1 /3 cup chopped walnuts q 1 /3 cup unsweetened, dried coconut q 1 /8 tsp cinnamon q P inch of salt DIRECTIONS: 1. M elt peanut butter, honey, and coconut oil together in a small pot on medium-low heat. 2. O nce combined, remove from heat and stir in oats. Fold in the remaining ingredients.
Versatile and easy to make, these bars are a great option for an on-the-go breakfast or snack. Swap out chocolate for your favorite dried fruit, such as blueberries, for a peanut butter and jelly flavored bar. You can even add a couple scoops of protein powder.
3. P ress into 8x8-inch pan lined with parchment paper. Chill for at least 2 hours, and then cut into bars.
Casey Provo, MS, RDN is a Research Dietitian with the University of Tennessee Health Science Center Department of Endocrinology and UT-Methodist University Hospital General Clinical Research Center.
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FOOD+NUTRITION
Put Your Best Fork Forward
By Lisa Mullin
March is National Nutrition month, and theme is Put Your Best Fork Forward. The main focus is to make informed food choices and develop sound eating and physical activity habits. This is the time to reevaluate your health goals if your resolutions haven’t kicked in yet. Put into play the following tips to create a healthier you. Eat More Plants
Get Enough Sleep
Don’t Forget Breakfast
Choose to eat more plants at every meal. Plants contain fiber, vitamins, and antioxidants. They also keep you full longer.
Don’t skimp on this. Aim for 7-8 hours of sleep each night. Try to keep your sleep schedule regular and routine.
Start the day fueled up. Oatmeal with nuts and berries is a great way to start the day.
Read the Labels
Avoid Diet Gimmicks
Go for the five ingredient or less rule: the less ingredients the better. If you can’t pronounce, it don’t eat it! Also keep your sugar and sodium in check.
Liquid diets or eliminating a particular food group should be avoided. Don’t diet, just eat healthy, clean, and smart.
Stop When You Feel Full Use portion control. The amount you eat is just as important as what you eat.
Let Go of Excuses Don’t find excuses to not get healthy. You have to do the work if you want to see the changes.
Snack Smart Snack on a handful of nuts or other lean protein. Enjoy a piece of fruit or vegetables over processed foods.
Try New Things Add a variety of healthy foods. Try quinoa, dragon fruit, or veggie noodles. They may just become your new favorite.
Drink Water Regularly The body needs water throughout the day. Skip sugary drinks, and pick water whenever possible.
Get Fishy Adding seafood at least twice a week adds a range of nutrients including omega-3 essential fatty acids.
Get Out, Get Active Find activities you enjoy. Try to be physically active each day. A healthy diet and fitness go hand in hand.
Get Cooking Opt to cook more and eat out less. Experiment with new, healthier ingredients. Home cooking saves money and is more nutritious. It helps you become food literate.
Lisa Mullin is a Certified Holistic Nutritionist whose passion is helping others eat for optimal health, weight, and wellness. Contact Lisa at lbmullin1@gmail.com or Like & Follow her Health and Wellness page on Facebook that shares nutrition, fitness, and health tips, as well as nutritious recipes at Facebook.com/lbmullin1.
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FOOD+NUTRITION
Thai Peanut Chicken & Sweet Potato Noodles By Lisa Mullin SAUCE INGREDIENTS: q 1 /4 cup all natural creamy peanut butter (substitute with an alternative nut butter) q 2 Tbsp soy sauce q 1 /2 tsp ground ginger q 1 garlic clove (finely minced) q 1 -2 Tbsp Sriracha sauce q 1 /2 Tbsp honey q 1 tsp sesame oil q 3 /4 cup unsweetened almond or coconut milk (from the carton, not the can) STIR-FRY INGREDIENTS: q 1 package sweet potato noodles (available at Whole Foods) OR q 3 medium sweet potatoes (peeled) q 1 Tbsp sesame oil, divided q 1 lb boneless, skinless chicken breasts (cut into 1-inch pieces) q 2 .5 cups broccoli florets q 1 large red bell pepper (sliced thinly) q O ptional: green onion, chopped peanuts, and cilantro for garnish DIRECTIONS: 1. I n a medium bowl, whisk together all the sauce ingredients (peanut butter, soy sauce, ginger, garlic, Sriracha, honey, sesame oil, and almond/ coconut milk) until smooth. Set aside. 2. I f not using prepared sweet potato noodles, cut the ends off of the sweet potato and then use a spiralizer to create the noodles. Set them aside. 3. S eason the chicken with salt and pepper. Heat 1/2 Tbsp of sesame oil in a large skillet or saucepan over medium-high heat. When oil is hot, add chicken pieces and cook for 4-6 minutes, or until no longer pink. Remove cooked chicken and transfer to a bowl. 4. A dd the other 1/2 Tbsp of sesame oil, broccoli florets, and red pepper strips to the skillet on medium-high heat. Cook for 2 minutes, then add in sweet potato noodles and cook for 1-2 minutes longer. Add in the peanut sauce and chicken. Stir until everything is coated in sauce and reduce heat to medium-low. Cook for another few minutes until sweet potato noodles are al dente. Garnish with green onions, chopped peanuts, and cilantro if desired. Serves 4.
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We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle
Lifestyle
• Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques
Wild Beet offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation. We’re open for lunch and dinner, dine in or carry out. Catering available.
4715 Poplar Ave 38117 East Memphis
• Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems • Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself
7844 Farmington blvd Germantown • 901.340.1837
901.529.7438 6641 Poplar Ave Suite #106 Germantown
901.552.5604
Dr. Jeremy Jessop DC
Church Health caring from Crosstown begins February 2017
“They’re at the top of their game.” Rocky, patient
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$ SAVE
/ WEEK
PER CHILD!
when you register before April 1st, 2017
REGISTER ONLINE AT YMCAMEMPHIS.ORG
c hurc hhe a l th. org / gi ve 31
FOOD+NUTRITION
Pesto Presto Squash Noodles
By Lisa Mullin
SAUCE INGREDIENTS: q 2 yellow squash q 2 zucchini squash q S alt q 1 Tbsp olive oil q 1 /2-3/4 cup pesto (to taste) q 1 /4 cup sun dried tomatoes q O ptional: pine nuts and fresh ground pepper
DIRECTIONS: 1. S piralize the yellow squash and zucchini into a colander. Lightly salt and let drain for 15 min. Afterward, blot with paper towels to dry. 2. H eat olive oil in a large skillet on medium heat and cook the spirals for 3 minutes. Add the pesto sauce and sun dried tomatoes and cook until heated. Plate and serve with optional pine nuts and pepper to garnish. Serves 3-4
ARE YOU DOING EVERYTHING POSSIBLE TO DETECT BREAST CANCER EARLY?
GET THE TOTAL PICTURE! Add Thermography to your annual screening FIND IT BEFORE YOU FEEL IT! Call 901-249-8642 today to schedule your breast or full body screening. Karen Rubenstein R.N., CCT 5668 S. Rex Rd. Suite 104, Memphis memphisthermography.com
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The Safe Choice for Men and Women of All Ages
Make primary care doctor appointments to fit your schedule. Baptist is helping families find the right care at the right time by offering new options for scheduling appointments. You can now conveniently search for a primary care doctor and book an appointment that works with your schedule. To find a doctor, visit baptistscheduling.com or call 844-837-2433 and get better with Baptist.
baptistscheduling.com
844-837-2433
Get Better.
RELIEVING PAIN. RESTORING LIVES. • • • • • • • • • •
Evidence-based treatment options to correct pain and mobility problems Targeted solutions for joint, muscle, and nerve pain Expert sports injury care Gentle hands-on therapy for back, neck, and joint pain Detailed biomechanical evaluation for improved athletic performance Effective headache treatments Real help for fibromyalgia, TMJ problems Private, modern environment Intensive one-on-one care Affordable, results-oriented wellness services
Dr. Steve Vollmer
2845 Summer Oaks Drive • Bartlett, TN 38134
Call 901.377.2340 or visit www.ColePainTherapyGroup.com
Dr. Jeff Luebbe
Dr. Richard Cole
Dr. Brad Cole
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FOOD+NUTRITION
Leprechaun Beer Shandy By Andrea LeTard
As luck would have it, St. Patrick’s Day falls on a Friday this year, so there’s no excuse to skip out on celebrating. Across the country, green beer will flow like gold at the end of a rainbow. But you can just as easily make your own more unique version with this ginger and mint flavored shandy—a lighter, more flavorful take on the keg-flowing traditional green beer. INGREDIENTS: q 2 bottles ginger beer q 2 bottles (Golden, Blonde, or Wheat) beer q G reen food coloring q 4 large mint leaves, plus more for garnish DIRECTIONS: 1. Several hours before serving, chill 4 beer glasses in the freezer. 2. A t an angle, pour equal parts ginger beer and regular beer into the glasses. Squeeze 4-6 drops of food coloring in each glass. Stir to combine. 3. T ake each sprig of mint in your palm, one at a time, and smack it with your other hand, like a clap. This releases the herb’s oils and will bring out the mint flavor in the drink. Place a leaf into each glass. Garnish each with another sprig of mint. Serve and keep ‘em coming!
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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2017 “BEST OF“
BALLOTS ARE HERE! FOR YOUR FAVORITE PEOPLE, PLACES & THINGS IN THE MEMPHIS HEALTH & FITNESS SCENE
4 FIT & FUN CATEGORIES!
FOOD H FITNESS H LIFESTYLE H WELLNESS VOTING BEGINS MARCH 1 AND RUNS THRU APRIL 15 GO TO MEMPHISHEALTHANDFITNESS.COM AND CLICK ON VOTE
DON’T DELAY VOTE TODAY! H EVERY VOTE COUNTS AT H+F!
the group that runs together, stays together.
NPC ELITE PHYSIQUE
CHAMPIONSHIPS
MENS BODYBUILDING, PHYSIQUE & CLASSIC PHYSIQUE WOMENS BODYBUILDING, FITNESS, FIGURE, BIKINI & PHYSIQUE SPECIAL DIVISION – TEENAGE
SATURDAY, APRIL 15, 2017
@ MINGLEWOOD HALL PREJUDGING – 9AM • NIGHT SHOW/FINALS – 6PM TICKET PRICES ARE: 9:00 A.M. - PREJUDGING $25.00 GENERAL ADMISSION (CHILDREN 12 AND UNDER - $5.00) 6:00 P.M. - NIGHT SHOW $30.00 GENERAL ADMISSION (CHILDREN 12 AND UNDER - $5.00) $50.00 COMBO (PREJUDGING AND NIGHT SHOW) THERE IS A $3.00 FACILITY FEE ON ALL ORDERS AT MW.
MORE THAN JUST A RUNNING GROUP. Join one of the best coaches in Memphis and crush your running goals for 2017 for only $100 a month. For more information email riverworkout@gmail.com
TICKETS SOLD AT: MINGLEWOOD HALL’S BOX OFFICE 1555 MADISON AVENUE, MEMPHIS, TN
HOST HOTEL: COURTYARD MEMPHIS AIRPORT 1780 NONCONNAH BLVD, MEMPHIS, TN
ElitePhysiqueChampionships.com PROMOTED BY:
TIVISAY BRICEÑO-DUSHANE IFBB FIGURE PROFESSIONAL TV@TIVISAYBRICENO.COM 901-268-5721 NPC SANCTION#: 14881
BRING ONE ITEM OF NONPERISHABLE FOOD TO DONATE TO MEMPHIS UNION MISSION!
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EVENTS CALENDAR
MARCH EVENTS 3/2/17 Desoto Women’s Run/ Walk Program Olive Branch, MS 3/4/17 Come Together 5K Oxford, MS 3/4/17 Redwolf Invitational Master Swim Meet Jonesboro, AR 3/4/17 Love Well 5K Memphis, TN 3/4/17 March Forth With Hope Brighton, TN 3/4/17 Nanette Quinn Gobbler 5K Memphis, TN 3/4/17 Priscillas Cheer & Tumbling 5k Paragould, AR
3/4/17 Richland Rocket Run West Memphis, AR 3/4/17 Glow5k Southaven, MS 3/11/17 MTS St. Patrick’s Day 4 Mile Run/Walk Memphis, TN 3/11/17 St Bernards Health & Wellness Indoor Triathlon Jonesboro, AR 3/11/17 TLC Celebration 5k Jonesboro, AR 3/12/17 Germantown Half Marathon and Mayor’s Cup 5K Germantown, TN
racesonline.com
3/15/17 Collierville Dragons Youth Track and Field (Shelby Youth Sports) Collierville, TN 3/18/17 Run for the Roses 5k Run/Walk Benefiting Cystic Fibrosis Foundation Olive Branch, MS 3/18/17 The Healing Races of Whitehaven 5K & 10K+ Memphis, TN 3/18/17 Leprechaun Chase 5k Fun Run/Walk Atoka, TN 3/18/17 Daffodil Dash 3 Miler and 1 Mile Fun Run Memphis, TN 3/24/17 Harwood Dash for DisABILITY 5k
3/25/17 In His Steps 5K Run Memphis, TN 3/25/17 Let Love Glow 5K & Fun Run Bolivar, TN 3/25/17 My Choices 5K4Life Ripley, MS 3/25/17 10th Annual Pray Race And Yell for a Cure Walk Memphis, TN 3/31/17 Memphis in May Olympic Triathlon Celebrates 35 Years with Art Poster Exhibit The Peddler Bike Shop Memphis, TN 4/1/17 Marion Countryside Ride Marion, AR marionarchamber.org
Memphis, TN
VISIT MEMPHISHEALTHANDFITNESS.COM FOR A LIST OF WEEKLY RUNS & RIDES!
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Bunny Hop 5K and Kids Fun Run Egg Hunt following April 15, 2017 • 3pm • Edmund Orgill Park, Millington, TN benefiting Edmund Orgill Park for Park Benches Chip Timing • Custom T shirt • Post Race Party with Music $25 entry | Kids Fun Run $7.00
Natchez Trace Century Bike Ride May 6, 2017
Kids Run finishers will receive finisher bunny ears to decorate at post race party, finisher medal, hunt for eggs filled with candy, toys and surprises, post race party
Ride on the beautiful Natches Trace Scenic Parkway T-shirt, goody bag, live music post race party and Bike Giveaway
(25/50/62/100 miles)
CUSTOM T, FINISHER MEDAL, GREAT POST RACE PARTY BBQ & BEER PR EVENT MANAGEMENT EVENTS 2017
Swim Clinics – March 7, April 4, May 2 – 1st Tuesday each Month 6-7pm - Jewish Community Center, Memphis,TN MIM Tri Transition Clinic – April 11; 6-8pm - Hope Church, Memphis, TN MIM Tri Poster Release Party – Friday March 31 - Peddler Bike Shop - South Main Trolley Night 6pm-9pm, 2017 poster by Richard Williams
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01.28.17
PHOTO FINISH
MIKE COOLEY OVERTON PARK 10K TRAIL RACE benefitting Overton Park
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1. Olaf Schulz
7. B rad Reasonover
2. Jordon Michael
8. C hristopher Ault
3. Adam Servies
9. J osh Mohundro
4. Cali Boyette
10. M adeline Harreld
5. Baker McCool and Chris Winter
11. L aura Gilmour
6. Christian Fauser
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Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com
MID-SOUTH WEIGHT LOSS CLINIC 7990 TRINITY ROAD, SUITE 119, CORDOVA, TN 38018 (Previously on Walnut Bend Road) • Established 1996
WM. RILEY KENDRICK, MD
901-753-0577 PHYSICIAN SUPERVISED WEIGHT LOSS / B-12 & LIPO B-12 Shots PHENTERMINE, FASTIN & OTHER RX ALTERNATIVES AVAILABLE
NEW PATIENT SPECIAL FIRST VISIT $60.00 INCLUDES: New Patient Visit Phentermine 37.5 mg tab (30 day supply) Vitamin B-12 Shot
HOURS: WALK-INS WELCOME MONDAY .........9 – 1 TUESDAY .........9 – 5 WEDNESDAY ....9 – 1
THURSDAY .......9 – 4 FRIDAY ............Closed SATURDAY .......9 – 1
www.memphisweightloss.com
4.15.2017 New LOCATION Independent Presbyterian Church 4738 Walnut Grove Rd. 7:30 am registration 9 am race
Sophisticated Food In CASUAL Atmosphere.
Benefitting children with disabilities
5K and 1 mile Family Fun Run/Walk
Easter Bunny Egg Hunt Music Games
Register Today! BunnyRun.RacesOnline.com Electronic Chip Timing! Contact Cheryl McCaskill 901-312-6802 or cheryl.mccaskill@srvs.org
Valet Parking Available Nightly
www.srvs.org
120 Monroe Avenue, Downtown 901-527-7085 www.McEwensOnMonroe.com 39
02.11.17
PHOTO FINISH
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VALENTINE’S DAY 10K/5K RUN/WALK benefitting Bartlett Parks and Recreation
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1. Cheryl Harris and Cheryl Thornton
7. Andrea Sawyer and Daphene Shields
2. Colleen Smith and Gary Smith
8. Kay Conlee
3. Isabella Walker, Maria Walker, Lee Walker, and Sebastian Walker
9. Anthony James and Kim James
4. David Burgess and Janea Walker
10. Ann Blake and Anita Swindle
5. Russ Ellis
11. Hunter Whitby and Kendal Whitby
6. Scott Vallier and Cindy Clark
12. Noah Lawrence and Howard Lawrence
Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com
our
Center for Rehabilitative Medicine
you
can help get
life back to
OPEN UNTIL
7 PM East Campus • 6555 Quince Road Memphis, TN 38119
After an accident or illness, getting back to your life is the top priority. At the Center for Rehabilitative Medicine, we are dedicated to helping you recover and regain your physical health. Our care team, led by a boardcertified physical medicine and rehabilitation physician, collaborates with you to develop progressive paths to wellness that may include physical therapy, pain management, and other therapeutic services. It’s not just our job to give our patients the specialized care they need to return to an active life, it’s what we love to do.
Schedule an appointment online at RegionalOneHealth.org
or call 901.515.EAST
RegionalOneHealth.org/East
Your life. Our passion.
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Slipped and sprained my wrist. Are you ok?!
Went to Campbell Clinic. On my way to pick up the kids.
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