Memphis Health+Fitness Magazine December 2021

INSPIRING ACTIVE LIFESTYLES SINCE 1996

DECEMBER 2021

BI SHOP

Linwood Dillard “Love yourself enough to give your life a chance”

Healthy Holiday Treat!

Peppermint Date Bites

Find Your GRATITUDE

We know health and safety are on everyone’s mind right now. One of the best things you can do to stay well is to see your primary care provider. Regular care helps you manage chronic conditions and prevent problems before they become serious. Call Regional One Health today for an appointment. We’re making it safe and easy to get exceptional care, because your health is essential.

.org/primary-care

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H+F DEC 2021

28 25 Years and Running Strong Publisher Amy Goode amygfitness@comcast.net 901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Angelique Nihen

ON THE COVER

18 Bishop Linwood Dillard 34 Peppermint Date Bites 38 Find Your Gratitude LIVING WELL

8 Maintaining Behavioral Health and Mental Health During the Holidays

10 Can Cold Weather Affect My Eyes 12 Understanding & Treating an Ankle Sprain

14 Healthy Approach To Food & Fitness During the Holidays

MEMPHIS FIT

20 Gwen Campbell, Running the Distance at 72

22 Moving Through Trauma with Kelly Gardner

24 Mark Beckwith, MUS Coach, Drops 100 pounds

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FOOD+ NUTRITION

26 Garlic and Herb Crostini’s 28 Winter Citrus Salmon 30 Snickerdoodle Fudge 32 Avoid Holiday Food Guilt 34 Peppermint Dates, Vegan Egg Nog. & Warm Winter Salad

36 5 Strategies for Balance Eating Through the Holidays

IN EVERY ISSUE

6 Starting Line, Holiday Gift Guide for the Fitness Obsessed

40 Weekend Warriors:

– Nanette Farris, Runner – Anik Dam, Runner

44 Trainer Spotlight:

Contributing Writers Lucy Harrison Alexandra McCray Morgan Stritzinger Kelsey Lawrence Graphic Design Brian Williams Photographers Tindall Stephens Kim Thomas 648 Riverside #421 Memphis, Tennessee 38103 Send articles and photos to amy@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 © 2021.

facebook.com/ MemphisHealthFitnessMag

Kelly Nazary, YMCA @memfitmag

Read us online at Memphishealthandfitness.com

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Amy Goode |

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Publisher

Amy is passionate about growing the health and fitness community, as she’s done for the last 25 years. Along with triathlons, cycling tours, and road/trail races, she’s marked off several bucket list marathons in Chicago and New York City. When not working out, she is always looking for the best cheat meal.

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Tindall Stephens |

Kim Thomas |

Photographer

Kim Thomas is a lifestyle blogger and photographer based in Memphis. Launched in September 2010, her blog KP Fusion provides of-the-moment fashion, style, and beauty tips and trends with a little Memphis flavor thrown in. @kpfusion

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Zoë Kirchoff |

Social Media Editor

Zoë is a Saint Louis native and recent graduate of Rhodes College. When she’s not trying to squeeze a workout into her busy schedule, Zoë loves trying new food, taking walks in Overton Park, and hanging out with her two cats.

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Lucy Harrison |

Contributing Writer

Lucy is a native Memphian and marketing professional currently working at ServiceMaster. An avid runner, she enjoys participating in 5Ks and running on the Green Line with her German Shepherd, Samson.

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Blake Fussell |

Contributing Writer

Blake is a multimedia journalist and University of Memphis graduate with a passion for storytelling and nature. He currently works as a full-time sports writer and enjoys wildlife photography.

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Photographer

Tindall has been shooting for over 20 years, specializing in weddings and portraiture.

She 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.

Tindallfarmerphotography.com

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Nannette Laster |

Contributing Writer

Nannette is a 44-year veteran of Mississippi’s journalism community. Over the years, she won many awards for writing, editing, photography, and design from the Mississippi Press Association and the Associated Press. She worked for publications in Grenada, Brookhaven and Calhoun City. A native of Duck Hill, Laster is a graduate of the University of Mississippi. Now semi-retired, she lives in Grenada.

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Morgan Stritzinger |

Contributing Writer

Morgan is a freelance writer, yoga teacher, and marketing professional. She is from the sweetest place on earth, Hershey, Pa. She enjoys reading, spending time outside with her fiancé and their dog Ronan, and baking.

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Kelsey Lawrence |

Contributing Writer

An award-winning journalist with a love for outdoor adventure, Kelsey is a Memphisbased freelance writer who enjoys telling stories that inspire others to get outside and explore beyond their comfort zones. She enjoys camping, hiking, yoga and winter waterskiing. She did grow up in North Dakota, after all.

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LIVING WELL

Written by Michelle R. Johns, MA, T-LPC-MHSP and Christina Burns, LPC-MHSP, CEDS-S, CCTP

Maintaining Behavioral Health and Mental Health During the Holidays • M ake time to check in with your own emotions. Feelings are not right or wrong, however, our behaviors can either be nurturing or disruptive.

Take time to understand exactly why you’re feeling the way you are in order to work through your feelings, instead of being reactive to them.

• M ake space to welcome emotions. Our breath is a resource to regulate our body. Slowly breathe in and out of your nose, allowing your breath to flow naturally until you notice your body and your emotions begin to soften.

• W hat are our expectations of how this holiday/family gathering should go? From where did we get those expectations? Not unlike airbrushed models in fashion magazines and the misleading versions of life seen on social media, our ideas about family life and the holidays can be offcenter. Consider the different personalities of those we hold dear before deciding how best to connect with them. If we have a picture in mind of family gatherings going a certain way, we may miss the subtle moments of connection that also hold meaning.

• A sk for what we need. Practicing self-care isn’t selfish, and it’s okay to ask for help when you need it!

In the midst of the holiday season, we may find ourselves overwhelmed by emotions, seeking ways to control our mental/behavioral health symptoms while also dealing with those of our family and friends.

• S eek to find peace with imperfection. Peace with imperfection means recognizing that no family, relationship, or situation is ideal. All people are, by nature, imperfect. Healthy boundaries help us be clear-headed about the difference between imperfections and deal breakers.

Behavioral health refers to actions we take such as daily habits, routines, and other behaviors. Mental health refers to our emotions and thought patterns that impact our well-being.

• H ave compassion while also setting boundaries. We often may care for and understand those that harm us, but we are not obligated to subject ourselves to situations that are not safe for us or that do not feel good.

If a situation is not right for us, we may choose not to participate or make alternative plans. Being invited doesn’t mean we have to go!

Navigating the holidays, it’s helpful to regulate our internal systems by acknowledging our feelings, emotions, and thoughts. It’s common to experience varied emotions such as happiness, sadness, loneliness, grief, peace, or anxiety.

We may feel anxious about time with family due to hurt or loss, look toward family gatherings as an opportunity to be with those who make us feel safe, or experience a combination of emotions. While planning for how we will spend time with family and friends, it’s a good idea to make a plan for your emotional experiences just as you plan for the dish you will prepare.

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We tend to look at life as a dichotomy of good or bad, but life is complex.

Most relationships are good with some bad sprinkled in, or maybe the other way around. The same is true of our experiences. Holiday gatherings are generally a culmination of the multiplicity of emotions. When we practice tuning into our mental health, we may effectively regulate our behaviors.

Approach this season from a place of behavioral and mental health by taking time to check-in with and welcome your emotions, and be aware of your expectations. Ask for what you need, find peace in imperfect moments, maintain good boundaries, and always remember compassion.

Happy Holidays!

For more information or to make an appointment, email Michelle R. Johns at Mjohns@michellejohnscounseling.com (affliate of Chrisitina Burns, LPC-MHSP, CEDS-S, CCTP) or call 901.206.3998.

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LIVING WELL

By Dr. Shaleen Ragha

Can Cold Weather Affect My Eyes?

Alexa, what’s the weather today?

The temperature dropping means heavy coats and heaters but also dry eyes, excess tearing, and vision changes.

Cold wind outdoors and dry heat indoors cause eyes to lose their natural moisture. Symptoms can include eye discomfort, burning, irritation, and redness. When the eyes are dry or lack sufficient tear film, they often water in an attempt to counter the dryness.

Dry eye can also lead to vision fluctuation, which can be improved by blinking. Pre-existing dry eye can worsen in the winter and require additional treatment.

To avoid dry eye this winter, keep yourself hydrated and use over-thecounter artificial tears often.

Consider a humidifier in your home or bedroom and avoid pointing direct heat at your eyes, such as when driving.

If it is windy, wear glasses or safety goggles to protect the eyes. If these solutions do not alleviate symptoms, visit your local optometrist.

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Choose sunglasses or glasses that block UVA and UVB light rays to protect your eyes from snow blindness, which is a sunburn that causes temporary eye pain and discomfort after excessive UV exposure. Snow and water reflect UV radiation from the sun at high intensities, leading to skin and eye damage.

Dr. Shaleen Ragha sees patients at FocalPoint at Crosstown Concourse. To schedule an appointment, call 901.252.3670.

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LIVING WELL

By Tyler W. Fraser, MD

Understanding and Treating an Ankle Sprain Ankle sprains are among the most common athletic injuries sustained by competitive and recreational athletes, making up nearly 30% of all sports-related injuries. The most common mechanism of injury involves the ligaments on the lateral aspect (outside) of the ankle due to an inversion mechanism and “rolling” over the outside of the ankle. Symptoms may range from mild swelling and pain to significant bruising, pain, and inability to bear weight. RICE (Rest, Ice, Compression, and Elevation) can help symptoms acutely after the injury. For firsttime, minor sprains, this may be the only treatment needed. For most serious injuries, orthopedic evaluation, immobilization, and formal physical therapy may be needed.

Recurrent sprains

When to seek orthopedic evaluation?

Up to 20% of patients with an ankle sprain may develop recurrent sprains and feelings of ankle instability. Many patients describe having a long history of “loose ankles”.

With moderate to severe sprains, the ankle ligaments are severely stretched and/or torn. This can lead to feelings of ankle instability which is often described as the ankle “rolling” or “giving out” with minor missteps and walking on uneven terrain.

Patients with recurrent ankle sprains often complain of instability on uneven ground, changing directions during sports, and even when simply walking in less supporting footwear. Oftentimes, patients notice seemingly minor missteps can cause sprains. Over time, recurrent injuries to the ankle can lead to ankle arthritis.

Many mild, first-time sprains can be treated relatively easily at home with RICE (rest, ice, compression, and elevation) and activity modification for a short period of time.

If symptoms don’t improve quickly, it is often beneficial to seek evaluation from a specialist. X-rays can help to diagnose fractures and other pathologies that might be leading to pain. Depending on the severity of the injury, other treatment options may include bracing or short-term immobilization in a boot or cast, anti-inflammatory medication, formal physical therapy, and advanced imaging (MRI) to evaluate for other damaged structures. The goal of rehab from the initial injury is to get the patient back to activities as safely and quickly as possible while minimizing the risk of future injuries.

Associated injuries If an ankle sprain does not improve with conservative therapy, advanced imaging (often MRI) can be used to diagnose other injuries that could have occurred. Common associated injuries include scar tissue formation, cartilage and tendon tears, and additional ankle ligament injuries (syndesmosis: “high” ankle sprain and deltoid: medial ankle ligament).

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What can be done surgically for chronic ankle instability?

There are at least 50 described procedures to stabilize the lateral ankle ligaments.

The most commonly performed technique involves tightening the two main lateral ligaments (ATFL and CFL) and reinforcing the ligaments with the aid of surrounding tissues. Oftentimes, patients can begin weight bearing within the first two weeks of surgery. Physical therapy can start as early as 1-2 weeks with accelerated protocols.

Each patient’s recovery and goals are different, but many can walk confidently without a brace as soon as 6-8 weeks postoperatively.

Regardless of activity level, the goal of ankle ligament stabilization is to return the patient to his or her desired level of activity without the worry of another ankle sprain. Additionally, stabilizing the ankle can prevent further injuries and reduce the risk of post-traumatic ankle arthritis. www.footcaremd.org/conditions-treatments/ankle/ankle-instability

Dr. Tyler Fraser is a fellowship-trained orthopedic surgeon specializing in orthopedic foot and ankle conditions.

He sees patients at OrthoSouth’s Memphis-Primacy Parkway and Bartlett clinics. To learn more about Dr. Fraser, please visit us online at Orthosouth.org or call 901.641.3000.

LIVING WELL

The Healthy Approach to Food and Fitness During the Holidays The holidays don’t have to derail your healthy lifestyle: if you commit to smart food choices and exercise, you can avoid weight gain and loss of fitness.

Certified Personal Trainer Kenneth Robinson helps patients at Regional One Health meet fitness goals safely through a unique Post-Rehab Wellness Program. His advice? “Enjoy the holiday season, just don’t overdo it and lose self-control. Remember the goals you’ve set. You can stay on mission and still enjoy yourself.”

Start by maintaining a balanced diet including vegetables, lean meat, and whole grains, and drink plenty of water to ward off hunger and promote digestion.

Kenneth said for most people, the biggest temptation around the holidays is sweets and foods with a lot of simple carbs and sugars, so do some advance planning. Look for recipes with healthier sweeteners like honey, peanut butter, or bananas, mixed berries, or other fruits. Using these ingredients can reduce or eliminate added sugar.

You don’t have to sacrifice your favorites, he stressed. If you love chocolate, sprinkle small pieces in with raisins or nuts. You can also commit to a workout to compensate for indulging.

Exercise is one of Kenneth’s top suggestions for avoiding holiday weight gain. “After a meal, grab a family member or friend and go for a brisk walk, even if it’s just 15 or 20 minutes. If you consumed sweets, it helps bring your blood sugar down. It also helps with digestion, burns calories, and gets your metabolism going.”

Again, planning ahead is key to sticking to a healthy plan. Cold weather, busy schedules, and holiday gym closures can make it hard to exercise, but it’s not impossible.

Kenneth suggests exercising in the morning to avoid getting sidetracked and to boost your metabolism for the entire day.

When the weather allows, walking is one of the easiest ways to burn calories: “You may have to put your sweats and jacket on, but you can still get busy and get moving,” Kenneth said.

While it is possible to stay healthy and fit over the holidays, Kenneth urges people not to get down if they slip up. If you do gain weight or lose fitness, be proactive about restarting: “I encourage people to get back to eating healthy and get moving as soon as possible,” he said. “The longer you procrastinate and wallow in guilt, the harder it is to get back to good habits.”

If it’s too cold to get out and the gym is closed, turn your home into a workout facility.

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For cardio, climb the stairs, do step-ups on a single stair, do jumping jacks or burpees, or walk laps around the house. For strength training, pushups, sit-ups, squats, planks, and other classics are easy to do anywhere. Kenneth suggested making it a circuit – do five minutes of cardio then five minutes of strength training and switch back and forth for as long as you can.

For appointments with Kenneth Robinson at Regional One Health’s East Campus Center for Rehabilitative Medicine, 6555 Quince Road, call 901.515.5900.

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MEMPHIS FIT

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By Kelsey J. Lawrence Photo by Tindall Stephens

MEMPHIS FIT

Bishop Linwood Dillard: Lifestyle Changes for Long-Term Transformation When Bishop Linwood Dillard, 44, went for his annual check-up in November 2020, his lab results revealed his cholesterol and blood pressure levels were borderline high.

responsibility of being a bishop and Chairman for a COGIC national conference, creating healthy habits certainly didn’t come without its challenges.

With a history of high blood pressure, high cholesterol, and diabetes in the family, his doctors wanted to prescribe him medication. Rather than run the risk of experiencing any adverse side effects, Bishop Dillard asked his doctors for a chance to solve the problem himself using diet and exercise.

Despite his busy schedule, Bishop Dillard prioritizes his workout regimen every week.

Mondays, Wednesdays, and Fridays start off bright and early at Beast Mode Fitness, where he and his personal trainer complete a round of high-intensity interval training.

Tuesdays, Thursdays, and Saturdays are reserved for strength training and cardio at the Collierville YMCA, while Sunday is dedicated to rest and recovery.

“I just felt that I was at a place and a time in my life that, regardless of if I took medicine or not, I needed to take better care of my health given my family and all that I was responsible for,” he adds.

A year later, the pastor, husband, and father of three is already down 27 pounds, and his blood pressure and cholesterol levels remain in the normal range. His only complaint is having to bring his minister suits to a tailor nearly every week to keep up with his weight loss.

As the founding pastor of Citadel of Deliverance Church of God in Christ (COGIC), Bishop Dillard’s weeks are nothing short of demanding. “Pastoring is not an easy role,” he says. With the added

“Love yourself enough to give your life a chance.”

When it comes to his diet, Bishop Dillard says he tends to stay away from fried foods and sugar-sweetened beverages, while instead opting for lean meats, fresh fruits and vegetables, and green smoothies.

Cheat days are incorporated into his routine every 10 to 12 days to allow for the occasional burger or sweet treat.

Dillard’s wife, Stephanie, jokes that her husband turns into a beast when he decides to go all-in on something, no matter the circumstance. “If I’m gonna do it, then I’m gonna do it,” he laughs.

The pastor’s motivation is rooted in scripture. His motto is to love yourself enough to give your life a chance and then love your neighbor and those who depend on you daily by prioritizing healthy habits.

“If your health is challenged, or you experience premature death, then there’s this gaping hole of someone that potentially could’ve had more longevity had they taken care of themselves,” he adds.

Looking ahead, Bishop Dillard says his main goal is to reach the ideal weight for his height, while hopefully encouraging and inspiring others along the way.

“What you do, what you eat, [and] what you allow into your gates - your eyes, ears, nose, and mouth - impacts your life, lifestyle, and lifespan,” he says. “You only have one life.

You only have one body. So, we should be good stewards over that.”

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MEMPHIS FIT

By Lucy Harrison Photo by Kim Thomas

Running the Distance at 72 Gwen Campbell, 72, is proof that it’s never too late and you’re never too old.

Although she didn’t become a runner until age 62, she’s completed a half marathon in every state and has run six full marathons. And she’s not quitting anytime soon.

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MEMPHIS FIT

Lacing up her running shoes A North Carolina native who now resides in Bartlett, Gwen was the bursar at the University of Tennessee Health Science Center for many years until she retired in 2015. Fitness was encouraged at UTHSC, and Gwen stayed active and participated in 5K races regularly.

However, in early 2011, Gwen’s doctor informed her that the high cholesterol that ran in her family was starting to impact her and that she would need to improve her diet and activity levels.

Determined to stay off medication, Gwen decided to get serious about running. She joined a running group in April 2011 and participated in her first half marathon a few months later.

Bouncing back from injury Just as Gwen’s running career was starting to take off, it was almost derailed by a major injury. In 2012, she suffered a hip fracture and was told she would never be able to run more than six miles at a time.

A year later, Gwen signed up for what she thought was a 10K race, a six-mile distance, in Batesville, MS. However, it turned out to be a ten-mile race that Gwen not only finished but placed in the top runners of her age group.

“I figured if I could do a ten miler, what was stopping me from going even further?” Gwen remarks.

Running all over the country And go further she did: Gwen completed more than 50 half marathons all over the United States in the last ten years and six full marathons. Of all the races she’s completed, a highlight was the Detroit Free Press Marathon, an international race where she had the opportunity to run through the Detroit-Windsor tunnel and into Canada.

Although Gwen loves to travel for races, she also participates in some of Memphis’ most notable running events.

“My favorite local race is definitely St. Jude Memphis Marathon Weekend,” Gwen says. “I just love to see the kids out there cheering and supporting the mission of St. Jude. There’s really nothing else like it.”

Fueled by support From family to friends to her church community, Gwen has a large support system. A dedicated mother and grandmother, Gwen is occasionally joined by her children and grandchildren for races.

Even when they aren’t running alongside her, her family is always cheering her on. “For my longer races, my kids are always tracking me and making sure I’m where I’m supposed to be on the route,” Gwen remarks. “And when I’m crossing the finish line, the first thing I want to do is see my kids.”

“I figured if I could do a ten miler, what was stopping me from going even further?”

Gwen is also part of a close-knit running community that’s made up of about 15 people, largely women. When they’re not traveling to races around the country, they can be found running on the Greenline every Tuesday, Thursday, and Saturday.

Running into the future Gwen has no plans to slow down any time soon. Her running group is planning to travel to Spain in the near future, and she hopes to have the opportunity to participate in the highly competitive runDisney race in the next couple of years.

“I’m ready to make up for the time I lost during COVID and the races I missed in 2020,” Gwen says.

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MEMPHIS FIT

Moving Through Trauma with Kelly Gardner

When asked what children want to be when they grow up, common answers include doctor, firefighter, movie star, or proathlete. Kelly Gardner didn’t know what career she would pursue, but she knew she wanted to be active and help other people feel good.

“I love being active and have since a young age. I felt the benefits physically, mentally, and emotionally. When I discovered the major sports and exercise psychology, it felt like a natural fit,” Kelly shares.

Kelly, a born and raised Memphian, graduated from the University of Memphis with a bachelor’s degree in sports and exercise psychology.

Throughout college, Kelly worked in the beauty industry, which took her to Atlanta after graduating. She continued to pursue her passion for wellness by teaching Jazzercise and owned two Jazzercise locations in the metro-Atlanta area.

Integrating the mental and physical Kelly began taking yoga classes and enrolled in yoga teacher training through YogaFit in 2003. “At training, I felt like I was home. I immediately knew it was something I wanted to do for the rest of my life,” says Kelly.

Yoga teaching training solidified the integration of physical and mental wellbeing for Kelly. She felt called to delve deeper into mental health and enrolled in the University of West Georgia’s Master of Education in Community Counseling program.

Upon graduation, Kelly worked in residential treatment for children and adolescents, focusing on sexual abuse and assault. “I taught my clients how to practice elements of yoga, like deep breathing to

balance the nervous system. It became immediately obvious how well cognitive therapy, also known as talk therapy, and yoga worked together,” she recalls.

Incorporating yoga into therapy Kelly moved back to Memphis to be closer to family. She began working in a residential treatment center and saw firsthand the effect that heavy trauma had on the lives of her patients. She saw how much effort it took for patients to show up in their lives each day, and how the body held onto the energy of trauma.

Kelly moved into a role in an outpatient setting. At this practice, yoga was offered to patients three times per week. Kelly and her colleagues noticed that when the physical practice of yoga was introduced to the patients, their progress in cognitive therapy improved as well.

“That experience reinforced what I believed and was the catalyst in pursuing yoga therapy full-time,” Kelly shares. At the start of 2021, Kelly opened her own yoga therapy practice, working with adults who have a history of trauma. She also offers traumainformed training for yoga teachers.

Kelly continues, “I support my clients in recognizing that they can trust their bodies.

They talk about the story of their trauma with a cognitive therapist, and I work with them to regulate the trauma responses that occur in the body.”

Trusting the body Kelly defines trauma as any experience that impacts the nervous system to the point of knocking it out of balance so that it can no longer self-regulate or come back to a calm

state after the fight or flight response. In her practice, clients practice yoga postures and breathing exercises to work on establishing safety in the body and regulating the nervous system.

Differing from traditional yoga classes, Kelly offers yoga therapy in a one-on-one setting with the primary focus on how the body feels in each pose. Kelly guides clients to become aware of what is happening in their bodies at the moment.

Kelly guides students into postures and breathing techniques that teach them to trust their bodies and the sensations they feel in each moment. This allows practitioners to listen to the body’s signals and to not always listen to the stories of the mind. “We can learn to honor the rhythm of our bodies. While our minds may lie to us, our bodies don’t,” she explains.

Practicing emotional well-being When considering who can benefit from therapy, Kelly says, “I don’t believe that anyone was born into this world with the purpose of being miserable. If it can help you enjoy your life more, isn’t that worth taking a chance on?”

To Kelly, having a healthy mind means being resilient enough to be able to cope with whatever life throws at you. She continues, “You can redirect your thoughts and emotions in a way that supports your wellbeing, which is a skill that takes practice.

And it also takes asking for help sometimes.”

For more information or to schedule an appointment visit Yourradiantsoul.com

23

MEMPHIS FIT

24

By Kelsey J. Lawrence Photo by Tindall Stephens

MEMPHIS FIT

COACH B GOES ‘ALL IN’ In August 2020, Mark Beckwith, 50, looked in the mirror and wasn’t impressed with the 250-pound man staring back at him.

Inspired by the impact his dad had as a baseball coach, Mark hopes he can leave a similar legacy.

Right then, he decided to make a change.

“Every young boy wants to be like their dad, and I wanted to follow in his footsteps. When he passed, we had to have a viewing over two separate days because there were so many people who wanted to pay their respects to him. He made that much of a difference in people’s lives,” he says. “Seeing the kids do so well and really enjoy it, makes me feel so good. I always tell them, ‘I’m not here for me. I’m here so you can be better than I ever was.’

They know that’s true.”

“I cleared everything out of the house and planned our meals for the week,” he recalls. “When I started, I was tracking everything I ate and being super strict with it.”

Mark set a goal to lose 80 pounds by his 50th birthday, which gave him six months. He turned to a Keto diet, paired occasionally with an OMAD (one meal a day) fast, and an intense at-home workout regimen.

“I was all in, I was going to do it and set myself up for the best success long term rather than give myself outs from the beginning,” he says. “I was changing my entire lifestyle. That’s how I approached it from the beginning.”

With gyms closed due to COVID-19, Mark found a workout program offered by Dustin Myers, Ohio State’s strength and conditioning coach, called the 28-Day Shred: Lockdown Edition.

“It’s usually six days a week and one active rest day. It’s grueling,” Mark explains. “But, it was amazing the difference I could see in myself. I would take pictures week to week, month to month and compare them.”

Mark posted his photos to Instagram, which held him accountable and inspired others. His longtime friend, Rahul Patel, happened to be working toward the same goals, “Both of us would feed off of each other and keep one another accountable even though we didn’t work out together. That helped tremendously.”

With 10 years of service in the United States Navy and a nursing degree, you might be surprised to learn that Mark works full-time installing and repairing dental equipment. However, it’s a career choice that affords him the flexibility to coach high school wrestling at Memphis University Schooldo, which he loves.

“It goes back to the kids. I’m expecting a lot out of them and I didn’t want to be one of those guys on the sidelines telling them what to do so they’d be looking at me like, ‘He’s not doing anything.’ I know how kids think,” he laughs.

The words spoken at his father’s funeral are what motivates Mark to continue investing in himself and his student wrestlers. The preacher encouraged everyone to “live their dash,” referring to the dash between the two dates on a headstone.

With that wisdom in mind, Mark and his dog, Toby, wake up at 4 a.m. every morning.

“When you start your day earlier, you’ve done what most people do all day before they even get out of bed,” he says. “Be the best version of yourself you can be every single day. If I’m not trying to get better every single day, then what did I do that day? Why did God give me another day to be here if I didn’t use it to its fullest?”

Mark maintains that consistency was key when he got started, and that’s his recommendation for others who might be wondering where to start.

“Every day, get up and make yourself a little bit better. I think it’s important for people to see where I started. I didn’t just show up like this. I was obese, but I got up and made myself better every single day.”

Mark exceeded his goal two weeks ahead of schedule, weighing in at 169 pounds and his body fat percentage cut in half. Now, Coach Mark is on your team.

“I’m rooting for everyone out there to win. I’m rooting for you; I want you to succeed. The more we do well as individuals, the better we’ll do as a whole.

Book recommendation: “Can’t Hurt Me: Master Your Mind and Defy the Odds” by David Goggins.

Follow his instagram (@coach_mark2112) for inspiration.

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FOOD+NUTRITION

By Mary Alexander Satterfield

Garlic & Herb Crostinis This recipe is almost mindless because it’s so easy! It is the perfect appetizer for a busy host or hostess during the holidays and is a guaranteed crowd favorite. I can’t wait for you to try it!

Prep Time: 20 minutes | Makes 6 Servings

Ingredients:

Directions:

q 5 .5 oz. box brioche toast (purchased at Trader Joe’s)

Spread Boursin cheese on a piece of toast, top with pepper jelly, prosciutto, and a piece of arugula for garnish. Once you have done this to every piece of toast, drizzle them with olive oil and season with salt.

q 5 .2 oz. garlic & herb Boursin cheese q 4 oz. prosciutto q 1 /2 cup arugula q p epper jelly q 1 tbsp. olive oil salt, to taste

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Mary Alexander Satterfield is a Memphis-based recipe developer and content creator. She runs a food blog called @the_hungry_hooker inspired by her maiden name Hooker. MA takes recipes you love and lightens them up with clean ingredients giving them a healthy twist. Learn more at Hungryhooker.com and follow on Instagram @the_hungry_hooker.

FOOD+NUTRITION

By Cara Greenstein

Winter Citrus

Salmon

The combination of pink, red, and orange hues and the tart, slightly sweet flavors of winter citrus are beautiful. The preparation is simple, but the result is show-stopping! Serve it hot, at room temperature, or even cold — that’s the best part about this protein. It’s incredibly versatile for a luncheon, dinner al fresco garden, or a cozy meal indoors. You can even grow this to become a salad with greens and a vinaigrette!

Prep Time: 20 minutes | Makes 4 servings

Ingredients: q F our 6-ounce salmon fillets q 1 blood orange, sliced into 1/4-inch halves (with skin on) q 2 tablespoons olive oil q 2 tablespoons honey q 1 grapefruit, sliced into whole 1/2-inch rounds (with skin removed) q 1 blood orange, sliced into whole 1/2-inch rounds (with skin removed) q 1 /4 cup pomegranate seeds q S ea salt q F resh herbs, minced, to garnish (mint, basil, thyme, whatever you have!)

Directions: Preheat oven to 400 degrees. Place salmon fillets skin-down on a parchment paper-lined baking sheet. Meanwhile, pour olive oil and honey into two separate dishes.

Place blood orange halves in a pattern atop each salmon fillet. Then, using a pastry brush, brush each fillet top and sides with olive oil, followed by honey. Sprinkle each fillet with sea salt.

Roast salmon in the oven for 12-14 minutes (depending on your preference). To serve, create a bed of whole grapefruit and blood orange slices. Place a salmon fillet on each plate, then garnish with pomegranate seeds and fresh herbs.

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Cara Greenstein celebrates intentional and exceptional cuisine in her award-winning food and lifestyle blog, Caramelized, which offers recipes and restaurant reviews, food-focused travel itineraries, and endless tablescape tips.

Follow @cara_melized on Instagram for daily inspiration and bookmark her recipes at Caramelizedblog.com.

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FOOD+NUTRITION

By Emilee Hudsmith McKinney

Snickerdoodle Fudge The most special time of the year calls for sweet, creamy, rich treats! This decadent treat is easy to take along to parties or family gatherings, or to make for homemade gifts. It’s the perfect dessert to make for the holidays.

Prep Time: 10 min, cooling time 2 hours Makes ~40 ½ in squares

Ingredients: q T wo 10 oz. bags of white chocolate vanilla melting wafers (I used Ghirardelli) q 1 4 oz. fat-free sweetened condensed milk q 2 teaspoons vanilla extract q 3 -4 tablespoons cinnamon sugar q P inch of salt q 9 in. baking dish q A luminum foil

Directions: Take your aluminum foil and line a 9 in baking dish. In a saucepan over low heat, combine chocolate wafers, milk, and salt.

Stir continuously until chocolate is melted.

Be careful not to burn the chocolate, just keep stirring! Once the chocolate is melted, stir in vanilla ex-tract. Transfer mixture into your lined dish. Top with an even coat of cinnamon sugar. Refrigerate for up to 2 hours. Slice to your desired size.

Refrigerate and enjoy for up to 4-6 days.

Nutrition Information Per Serving: 200 calories, 5g protein, 10g fat, 4.5g carbs

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Emilee Hudsmith McKinney is a recipe developer, workout enthusiast, and creator of Take Off For Good seasonings and the Take Off app (found on the Apple and Google Play store). To learn more, visit @takeoffforgood on Instagram, Takeoffforgood.com, or download the Take Off app.

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FOOD+NUTRITION

By Erin Dragutsky, MS, RD, LDN

Avoid Food Guilt This Holiday Season How many holidays have you approached with thoughts like, “I’m only going to have X desserts”, or “I’m skipping lunch because we’re having a big family dinner”, or “I’m starting my diet tomorrow so I better eat it tonight”? Food is a big part of the holidays. For many individuals, this can be overwhelming, especially if prone to holiday food guilt.

The food guilt sets in when we don’t meet those impossible dietary standards we’ve set for ourselves when we’ve eaten “too much”, or the “bad” foods. Then, by no choice of our own, our holidays are clouded with food guilt and we can’t help but look forward to January 1 when we can “start over.” What would the holidays be like if we didn’t have to deal with this feeling, if we didn’t feel pressured to eat a certain way, or if we could enjoy indulging and not feel anything but satisfaction?

Here are some helpful tips to avoid food guilt this holiday season:

Give yourself permission to enjoy food. Choose something balanced for your next action.

This means letting go of dieting and of being “on” or “off” of a certain plan or way of eating.

Are you trying to calculate the calories of your meal or meet certain macros? Let it go. Forget the rigid plans and commit to being in the moment with food. How do we do that?

Choose the foods that look appealing and satisfying, use your eyes, your nose, and your taste buds. Try different foods, eat the ones you really enjoy, and leave the ones you don’t.

Labeling foods as good and bad, or labeling actions around food, will only lead to food guilt, possibly even leading to a disordered relationship with food.

If you’re feeling unbalanced by the food choices you make, try not to wallow in negative self-talk. Instead, acknowledge that it’s okay to enjoy a variety of foods over the holidays and focus on something that helps you to feel balanced. Perhaps a glass of water, a nap, or a nice walk.

Be mindful of your body and mind.

Check-in with yourself. Are you easily distracted and mindlessly eating when in large gatherings? If that’s the case, it may be beneficial for you to eat in a quieter area of the gathering. Do you find that after dessert you engage in more negative self-talk? This is an opportunity to try talking to yourself as you would a friend or loved one. Acknowledge how you feel physically and emotionally. Don’t use your feelings as weapons, but instead as tools to grow your awareness of how food makes you feel.

Celebrate and enjoy delicious meals and treats this holiday season, without the food guilt.

If you need help with enjoying the holidays guilt-free, reach out to us at 901nutrition@gmail.com or 901.800.9526.

We practice an intuitive approach that invites all foods into the holiday season. Wishing you happy holidays!

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Erin Dragutsky is the co-founder of 901 Nutrition, LLC and a licensed, registered dietitian in Memphis. Erin specializes in helping clients with eating disorders and disordered eating habits. She is passionate about helping clients ditch their diets for good, find food freedom, and develop a positive relationship with food. 901nutrition.com, 901.800.9526

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FOOD+NUTRITION

By Erin Dragutsky, MS, RD, LDN

PEPPERMINT DATE BITES Ingredients: Makes 14 servings q 1 cup Medjool dates, pitted, about 12 (pre-soaked in water for ~20 min) q 1 cup walnuts q 3 tablespoons unsweetened cocoa powder q 1 tablespoon almond butter q 1 /2 teaspoon peppermint extract q C acao nibs, cocoa powder, or crushed candy canes for topping q P archment paper

Directions: Place dates and walnuts in a food processor, process until ground.

Add the cocoa powder, almond butter, and extract and process until a dough forms. If needed, add 1 tbsp of water at a time until the dough is sticky.

Line a plate or platter with parchment paper. Roll dough into 1-inch balls with your hands and roll into your topping of choice (cocoa nibs, powder, or candy canes). Place on parchment paper.

Keep in a covered container in the freezer or fridge.

VEGAN EGGNOG Ingredients: Makes 10 servings q 3 cups non-dairy milk of choice, unsweetened

q 1 teaspoon Nutmeg, more to taste

q 2 cups Full Fat Canned Coconut Milk

q 1 teaspoon Vanilla Extract, more to taste

q 1 /4 cup Maple Syrup

q 1 /2 teaspoon Cardamom (optional, adjust to taste)

q 2 teaspoons Cinnamon, more to taste

Directions: Blend all ingredients for 3 minutes.

Adjust spices/sweetness as needed. Enjoy!

34

Erin Dragutsky is the co-founder of 901 Nutrition, LLC and a licensed, registered dietitian in Memphis. Erin specializes in helping clients with eating disorders and disordered eating habits. She is passionate about helping clients ditch their diets for good, find food freedom, and develop a positive relationship with food. 901nutrition.com, 901.800.9526

FOOD+NUTRITION

WARM WINTER SALAD Ingredients: Makes 4 servings q 4 cups Butternut Squash, diced into cubes

q 8 cups Kale Leaves, finely chopped

q 2 tablespoons Extra Virgin Olive Oil (divided)

q S ea Salt & Black Pepper to taste

q 3 /4 cup dry Quinoa q 1 .5 cup water

q 2 tablespoons Balsamic Vinegar q 1 /2 cup Pumpkin Seeds q 1 /2 cup Dried Unsweetened Cranberries q 1 /4 cup goat cheese (leave out if vegan)

Directions: Preheat oven to 420ºF. Line a baking sheet with parchment paper. Toss the cubed butternut squash in half the olive oil and spread across the sheet.

Bake for 20 to 25 minutes, until lightly browned.

While squash is cooking, rinse and cook quinoa according to package directions.

Heat remaining olive oil in a large skillet over medium-low heat. Add kale and sauté until wilted (about 3 to 5 minutes). Turn off the heat.

Add the cooked quinoa, roasted butternut squash, and balsamic vinegar to the skillet then toss until well mixed. Season with sea salt and black pepper to taste.

Top with pumpkin seeds, dried cranberries, and goat cheese.

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FOOD+NUTRITION Blair Mize, MS, RDN, CSSD, LDN, CEDRD-S

5 STRATEGIES

for Balanced Eating This Holiday Season Whether you’re running for fun or racing to win, you need an individualized fueling and hydration plan that matches the demands of your marathon-training schedule. Training runs are opportunities to practice your race day nutrition plan. Begin to lay the foundation and find what works for you with the following strategies:

EAT CONSISTENT MEALS AND SNACKS While a good plan in anticipation of holiday shopping, saving up for holiday eating is unnecessary and tends to backfire. Eating regularly throughout the day sets you up to savor until satisfied. Consistent meals and snacks enhance variety and balance with eating, stabilize mood and energy levels, and decrease cravings, deprivation, and over- or binge-eating.

GIVE YOURSELF PERMISSION ALL YEAR LONG Many people assume that if they genuinely gave themselves unconditional permission to eat pleasurable foods, they wouldn’t be healthy or choose nourishing foods; however, research suggests the opposite is true. Deprivation, not permission, typically leads to greater obsessions with or cravings for forbidden foods. Knowing and trusting that the foods you like will always be available to you – not just during the holidays once per year - brings a sense of peace.

When no longer restricted, most people gravitate toward foods that help them feel well, and they tend to eat those foods without overfilling themselves.

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Blair Mize, MS, RDN, CSSD, LDN, CEDRD-S is co-owner of Memphis Nutrition Group, a nutrition and lifestyle counseling practice offering in-person and virtual nutrition therapy specializing in a non-diet, weight-neutral approach. The Registered Dietitians at Memphis Nutrition Group help individuals reconnect with their bodies, find confidence and clarity in their everyday choices, and create a peaceful, balanced approach to food that tastes good and feels even better. Contact Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com for more information.

FOOD+NUTRITION

SEEK SATISFACTION EACH TIME YOU EAT Imagine the feelings you have after receiving the gift at the top of your wish list. It’s possible to experience similar feelings in your relationship with food! Pleasure and satisfaction with eating is a gift you can give yourself that leads to contentment versus settling and a continued sense of wanting. At your holiday gatherings this year, survey the spread and choose to savor the foods you enjoy most. Notice how your mind shifts away from the food (rather than continuing to seek out inferior substitutions) and back to friends and family.

Enjoy ReliefLifefor Without Limitations marathon pain

LISTEN TO YOUR BODY Neither under- nor over-eating truly feels good. Noticing body-food choice congruence means listening to internal signals like hunger and fullness, taste, and how food feels in your body rather than being driven by external indicators like nutrition facts and figures. We have a lot to learn from our bodies if we approach with curiosity rather than criticism and give ourselves grace over guilt with eating.

Check-in and set your intentions: • How do I want to feel during and after eating?

• How do I feel when I eat too much or too little?

• Are there certain foods I enjoy but know don’t sustain me or leave me feeling my best?

• What adjustments or additions could I make to my eating to fully enjoy my favorite holiday treats? For example, could you pair some protein with those homemade cinnamon rolls on Christmas morning?

Even Santa enjoys a glass of milk with his cookies!

PROMISE YOURSELF A DIET-FREE JANUARY The threat of future deprivation alone is enough to cue feasting on forbidden foods. Rather than setting a restrictive New Year’s resolution, invite all foods back into your life once and for all. Moving away from the mindset that some foods are naughty while others are nice is essential to making peace with food. Reach out to Memphis Nutrition Group to build confidence, clarity, and a balanced approach to food in 2022.

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COACH’S CORNER

By Gary Berglund, CPT,CES, Pn1, RYT

Finding Gratitude in Everyday Life My ankle made a loud snapping sound as I fell forward, unable to get out of my own way.

The large brainy-looking horse apple I had stepped on mocked me as I struggled to regain my balance. The soccer ball I had been going to retrieve sat lifelessly several feet away. My gut told me that I wouldn’t be able to walk for several more months, and my visit to the ortho confirmed it. I had broken my left ankle and torn most of the ligaments. Now I’m in a boot for six weeks. Merry Christmas to me.

Research has shown that gratitude can reduce inflammation and improve recovery.

Refusing to let myself spiral, I decided to start a gratitude practice to speed up the healing process. It hasn’t been easy, but through this process, I’ve learned a few things.

Gratitude can take many forms

Build it into your routine

You don’t have to be grateful for bad things that happen, but you can search for something useful that came out of those experiences. I’m not even a little bit grateful or happy that I broke my ankle. I struggle with slowing down and getting rest, so I’m grateful I’ve been given the opportunity to do that.

It’s easy to get caught up in day-to-day life and forget to start that new habit we were so ex-cited about two days ago. When was the last time you forgot to take your vitamins? Probably a day that was a little hectic. Find a time that will work in your day, like first thing in the morning, in the evening, or before meals.

I like to spend a little time outdoors every day, away from my phone, and think of what I’m grateful for. Sometimes I rattle off as many things as possible, and sometimes I let myself think of just one thing.

Find a method that works for you A gratitude practice is nothing more than acknowledging things that you are thankful for, no matter how mundane. One of my recent gratitudes was for a sunbeam hitting my face as my wife pushed my wheelchair through the Old Forest in Overton Park.

Some people need more structure than others, and it’s important to find something that works for you. Many people add a sentence or two in their journal, while others take it moment by moment. It can be a good idea to include others in your gratitude sphere, especially when we are grateful for something that has to do with them!

38

Put it into practice As we find ourselves in the middle of the holiday season, gratitude is both at the forefront of our minds and an afterthought due to stress and overbooked schedules. Bring other people in on your new gratitude hobby, and watch them reap the rewards, knowing the best gifts don’t always come in boxes.

Gary Berglund, a certified personal trainer, corrective exercise specialist, yoga teacher, and nutrition coach, is the founder of Omnifunction, an online fitness and nutrition coaching brand that embraces a non-diet mindset and the practice of exercise to enhance quality of life. Gary uses behavioral change tactics and takes a Health At Every Size (HAES) approach to coach clients toward their goals. Connect at Omnifunction.us or on instagram and Facebook at @omnifunction.

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WEEKEND WARRIOR Photo by Tindall Stephens

Nanette Farris, Runner 53; Physical Therapist, Owner at Fundamental Fitness; Fight On committee member; Sunday school teacher

f

I RUNNING: I want to run a half marathon in every state. I’ve done 48 so far. I also want to run in all of the six major marathons. I’ve done New York, Chicago, Boston, and Berlin to date. And lastly, I want to participate in the Senior Olympics, namely in the 100- and 200-meter dash.

UP NEXT: St. Jude Memphis Half Marathon FAVE FITNESS ACCOMPLISHMENT: I’ve placed in my age group in the majority of the states I’ve competed. I love representing Memphis!

SPEED BUMPS: When I was 30, I had a stress fracture in my femoral neck. I still have three pins in my right hip. I didn’t run for over a year and worried about my ability to do so.

MY TRIBE: I’ve been a Memphis runner since 1992 and I have my tribe! We’ve run together all these years, crying and laughing during runs and through all of life’s ups and downs.

FAVORITE JAMS: I like silence and the sounds of nature while running.

GO-TO GEAR: HOKA Bondi 7 and Garmin Forerunner 910XT BEST EATS: Tsunami and any fish dish!

DREAM DINNER COMPANY: Tom Brady. I admire him because he’s an older athlete and the amount of discipline he has with workouts and eating.

PET PEEVE: Athletes who claim they can eat whatever they want. I have to follow a strict, healthy diet with little room for splurging to maintain a certain weight, but healthy eating helps me feel better so it’s okay.

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QUOTE: “Finally, all of you, have unity of mind, sympathy, brotherly love, a tender heart, and a humble mind.” 1 Peter 3:8

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WEEKEND WARRIOR Photo by Tindall Stephens

Anik Dam, Runner 41; Manager in Air Operations at FedEx Express; Memphis Runners Track Club (MRTC) board member; Director of the MRTC Kids Running program

I

f

RUNNING: I love the simplicity of running and how it helps you connect with other athletes around Memphis.

BUCKET LIST: I would like to qualify for the New York City Marathon.

UP NEXT: St. Jude Memphis Marathon. This year, I have the privilege of being chosen as a pacer for the 4 hours 5-minute marathon group.

FAVE FITNESS ACCOMPLISHMENT: Finishing the St. Jude Memphis Marathon in 2019 with a time of 3 hours 28 minutes!

SPEED BUMPS: This year I had Plantar Fasciitis, a runningrelated injury, where your heel area hurts every time you try and run. I worked with my PT and Podiatrist and stayed disciplined with my therapy for almost 4 months, and while I couldn’t run at all, I was able to ride my bike. I slowly started feeling better at the end of September and was eventually able to start training for the St. Jude Memphis Marathon, though I’m not in peak marathon shape. I’m grateful that I can finish my long runs now without any heel pain.

MY GROUP: I’m a member of the Memphis Wolfpack and Germantown Thoroughbreds. We have weekly group runs and anyone is welcome to join us. I am also a member of the Germantown Athletic Club.

FAVORITE JAMS: My breathing! I don’t listen to music while I run. I like to stay focused and listen to my body. If I am working out in the house, then I listen to any AC/DC song.

GO-TO GEAR: I like to wear my CEP over the calf compression socks for all my runs, and I can’t start a run without my COROS GPS watch.

BEST EATS: La Hacienda in Cordova. We always order the chicken fajitas and the cus-tomer service is always great!

DREAM DINNER COMPANY: Eliud Kipchoge. He’s a professional runner from Ken-ya that holds the world record for the marathon. I would like to learn more about his training and his mindset when he competes.

PET PEEVE: Not starting a group run/event on time.

QUOTE: “Only the disciplined ones in life are free.”

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– Eliud Kipchoge

FOOD

To Fit Your

HEALTHY

Lifestyle

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.

6641 Poplar Ave Suite #106 Germantown

901.552.5604

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sports medicine & stem cell center

901.850.5756 LendermonSportsMedicine.com 9950 Crooked Creek Dr Collierville, TN 38017 43

TRAINER SPOTLIG HT Photo by Tindall Stephens

KELLY NAZARY 39, Group Fitness Instructor at Cordova YMCA and Nurse Practitioner at Stern Cardiovascular

BIGGEST NUTRITION MYTH That sugar is okay! Even if we only give it to our kids on “special occasions”, it’s still too much.

MOST OVERLOOKED BODY PART A long, straight spine. Work those “antislouch muscles!”

FAVORITE EQUIPMENT My favorite moves and exercises don’t involve equipment, just your own body, and a fun spirit of willingness. Breathe, smile, and be able to laugh at yourself!

ALWAYS IN MY GYM BAG Diapers! The amazing YMCA childcare workers have helped me raise my babies from birth!

MY FITNESS IDOL Chalene Johnson (creator of Turbo Jam and Turbo Fire) because she perfectly combined athleticism and dance to create killer workouts.

MY WORKOUT My workout is whatever class I’m teaching that day. I teach a variety of classes from Les Mills BODYPUMP, BODYCOMBAT, and BODYFLOW to Pilates and PiYo. Cross training is very important and never boring!

MY LOVE FOR FITNESS My mom taught Jazzercise and I attended her classes when I was in kindergarten. I started teaching step and kickboxing at my church at age 18 and never stopped. I worked at a children’s weight loss camp in California throughout my twenties and met Billy Blanks (creator of Taebo) and other fitness celebrities. My dream is to one day open my own family weight loss camp with a focus on spiritual fitness.

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BIGGEST FITNESS MYTH That you have to overexert yourself every workout. Working out can be gentle at first. The more you move and get in better shape, you will begin to naturally push yourself to go harder or faster because you’ll find that it’s FUN! Sometimes you have to push yourself to see how far you can go and what you might accomplish.

The key is listening to your body and knowing the difference between when you’re simply pushing yourself to go a little more, as opposed to overexerting yourself too much too soon.

MY DIET I eat anything, but I limit sugar and flour.

MY DREAM WORKOUT PARTNER Hands down Beth Moore. She use to be a group fitness instructor before she became a famous author and Bible teacher. I would love to be her workout buddy!

MY MOTIVATION My family. I have a handsome hubby, Bruce, and we have three children ages 2 to 6. I want them to enjoy food, but I also want them to live in “right-sized bodies”.

It’s not about vanity, but sanity, not to mention injury prevention, feeling better, and just avoiding a lot of pain in life! I also believe with all my heart that you will never be physically fit until you are spiritually fit.

Are you a fitness trainer, workout instructor, or influencer in the industry and would love to share your knowledge with our readers?

Send a brief bio and picture to: Amy@memphishealthandfitness.com

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