Memphis Health+Fitness Magazine February 2020

INSPIRING ACTIVE LIFESTYLES SINCE 1996

FEBRUARY 2020

Paul & Allyson Prather and Other Fit Couples Sweat It Out Together

Creamy Bolognese Recipe You Won’t Believe It’s Vegan!

ULTRAMARATHONER KEEPS AT IT AFTER A STROKE

At Regional One Health, we know you need to feel your best so you can be your best. Our skilled, caring team works with you to improve your wellness today and for your future — because great health care helps you keep your dreams in reach.

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The

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H+F FEB

20 20

ON THE COVER

22 Fit Couple:

Allyson & Paul Prather

26 Going the Distance after a Stroke, 34

Ultrarunner Laura Leathers

Plant-Based Bolognese

COACH'S CORNER

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Workouts Two Can Do

HEALTH+WELLNESS

10 40

More Sex for Longevity Show Yourself Some Love

BEAUTY

12 Winter Skin Rx for healthy, glowing skin

FIT MEMPHIS

16 Fit Kid: Nathan Gant 18 Fit Couple:

Chessie Biggam & Kyle Hayes

20 Fit Couple:

Shannon & Adam Higham

24 Fit Couple:

Courtney & Will Segal

28 Heart Survivor & Spin Instructor, Lori Sepich

WEEKEND WARRIORS

30 32

Shazia Hussain, Runner Logan Ward, Cyclist

FOOD + NUTRITION

22

34

36 Show Your Heart Some Love, 38

Heart Health Recipes

Valentine’s Night Dinner In

IN EVERY ISSUE

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8 Starting Line 42 Events Calendar 44 Photo Finish: Wolf River 5K

On the Cover: Allyson & Paul Prather Photo by Tindall Stephens

WHAT IS VATA? V ata A e ri a l Y o g a no w a t th e Kr oc Discover the element of air, or "Vata" with Vata Aerial Yoga! Take your practice off the mat and into the air with the full support of a harness and handles, to accommodate all levels. The harness used for Vata gives full support for your torso and pelvis while six handles allow for control of the upper body and welcomes users of all capabilities.

Perform inversions, classic yoga poses and even strength training movements to work the entire body. Develop balance and full body control as you hover weightless above the ground in this unique yoga experience!

Drop-In Class: $8/Session For Members and Public Wednesdays 6:30PM Saturdays 10:30AM All participants must present Photo ID

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24 Years and Running Strong Amy Goode

Hailey Thomas

Laurenne Hom

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). Yoga is 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!

Publisher Amy Goode amygfitness@comcast.net

901.218.4993

CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Laurenne Hom

Tindall Stephens

Lydia Podowitz

Christin Yates

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.

Tindallfarmerphotography.com

Lydia is a senior at Rhodes College. She’s an editor for Ecumenica, an academic journal, and just completed her first feature-length screenplay. Lydia loves to hike at Shelby Farms, climb at Memphis Rox, and take long walks around campus.

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.

Contributing Writers Christin Yates Caroline Sposto Andrea LeTard Kate Lyman Halle Griggs Caroline Pruente Ben Stanley Graphic Design Brian Williams Photographers Tindall Stephens JoLaura Bell 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 © 2019.

facebook.com/ MemphisHealthFitnessMag

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JoLaura Bell

Halle Griggs

Ben Stanley

JoLaura is a wedding and lifestyle photographer who has been snapping photos for the last 16 years.

When not working her magic behind the lenses, you can find her on long walks with her four-legged BFF, eating all the tacos, and most likely sipping a dirty chai latte.

Halle teaches high school English by day and Bikram Yoga by night. She recently completed her 9th marathon. She enjoys reading, blogging, cheering on the Memphis Grizzlies, fall weather, and a nice glass of red wine.

Ben is a journalist from New Zealand, who recently relocated to Memphis. A finalist for NZ Sports Journalist of the Year in 2017 and 2018, he specializes in long-form feature writing. He is a dedicated cricket lover.

@MemHealthFitMag

please recycle

Read us online at memphishealthandfitness.com

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STAR TING LINE

Fit Trip

Fit Drink KABAKI Kenyan Purple Tea is a vibrant new tea varietal with a wealth of benefits to help you meet your health and wellness goals. Purple leaves contain more antioxidants than green or black tea. Packed with anthocyanin and polyphenol—two of the most researched natural compounds in the prevention of cancers, brain diseases, heart disease, and osteoporosis. And it provides natural energy to boost your workouts! All ingredients are grown using organic and sustainable practices.

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Kirsten Scheel and hubby Charlie hiked Cerro de la Z in Cabo San Lucas, Mexico. “The two-and-a-half-hour hike was relatively easy… It was on dirt paths with switchbacks but was very steep.

The view was amazing and you could see 360-degree views of the city, the Sea of Cortez, and the Pacific Ocean.”

Love & Chocolate Send your Fit Photos to: hailey@memphishealthandfitness.com and you may be in the next issue of H+F!

Want more love in the bedroom this Valentine’s Day? Then give the gift of chocolate. According to scientist, dark chocolate causes an endorphin rush, releasing dopamine in the pleasure centers of the brain associated with the

FIT DOG Taking Nominations Now for Fittest Dogs in Memphis!

Send us a photo of your active pooch, including name, age, breed, and how they stay fit.

Email to hailey@memphishealthandfitness.com.

Look for promos on Instagram @memfitmag

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feelings of an orgasm. And if that doesn’t work, buy jewelry!

For more libido boosters read our article on page 10.

#MEMFITMAG Follow us on instagram @memfitmag

Tag us or use the hashtag #memfitmag for your post to be featured.

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COACH’S CORNER

By Mary-Marsha Riley

The Couple that Works Out Together Stays Together Exercising with your partner not only increases the fun factor, but it also strengthens your relationship.

Before indulging in a romantic Valentine’s Day dinner with your plus one, burn some calories together by completing this full-body Partner Circuit and Cardio workout!

Plank Pull

Partner Sit-ups with Punches

(equipment: hand towel)

(equipment: 5 lb dumbbells are optional)

Get into a high plank position facing one another. Each person uses their right hand to hold the hand towel. Pull the towel back and forth 15 times, creating resistance while staying in plank position. Then switch the towel to your left hands and complete 15 more resistance pulls. Remember to make sure your shoulders are over your wrists and you are engaging your core.

Both partners sit facing one another. Partner One does a sit-up and cross punches once with each hand, gently tapping the open palms of Partner Two seated in front. After completing 20 reps, switch positions for 20 reps for Partner Two. The exercise can be done holding dumbbells in each hand to increase difficulty.

Wall Sit and Tricep Dips

Squat Hop High Five

One partner goes into a 90-degree wall sit. The other person performs a tricep dip with their hands on their partner’s thighs.

Perform 20 tricep dips while the other person holds the wall sit, then switch and repeat.

Partners face one another standing with legs shoulder-width apart. In unison, both partners lower into a squat then hop straight up giving each other a double high five. Perform 15-20 reps. Remember to use proper form, sitting back and making sure knees are not going out over toes.

Cardio Burst (equipment: treadmill) Partners alternate running or sprinting every quarter-mile at their desired speed with no incline. Switch places every quartermile for a total of two to four miles. If you are competitive, this workout will burn serious calories as you try to complete your quarters faster than your Valentine!

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Mary-Marsha Riley is a certified personal trainer, attorney, and pageant coach. For more information visit Wellhousefitness.com

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HE ALTH+WELLNESS

By Susan Murrmann, MD FACOG FAAMFM

Lengthen Your Telomeres What's Sex Got to Do With It? As Valentine’s Day approaches, love, sex, and intimacy are most likely on your mind, but did you know that having sex can make you live longer and make your skin glow?

Information on sex was pretty limited before the internet, but people got informed by radio show host and beloved late-night TV guest Dr. Ruth Westheimer. In Dr. Ruth’s show, Sexually Speaking, she came on the air to answer questions about sex and intimacy—truthfully—for people who were afraid to ask. One of her famous quotes is, “Don’t sit there and suffer. Don’t fake it. Do something about it.” That says it all.

There is research and actual scientific evidence that not only supports Dr. Ruth’s controversial and hilarious banter on sex and intimacy, but prove that having sex can benefit relationships, health, and fitness!

Recently researchers from the University of California in San Francisco found that being active between the sheets can increase the length of women’s telomeres. Telomeres are the end-caps of your chromosomes and shorten with age. Scientists say shortening telomeres contribute to more disease states and shorter lives. Longer telomere lengths are associated with longer lifespans according to several anti-aging studies. The University of California study was published in the scientific journal

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Psychoneuroendocrinology and analyzed the relationships and physical intimacy of 129 women in relationships. The researchers then took blood samples to look at the women’s telomere lengths and found that women that had sex at least once during that week had longer telomeres!

Regular sex is, in fact, the best medicine for preventing lifethreatening heart disease if you are a man. Scientists have found that making love several times a week can decrease levels of the common amino acid homocysteine. It’s normally present in blood, but high levels can damage the heart and brain. It is thought that frequent sex increases circulation and creates healthy blood vessels that remove homocysteine from the body…therefore curbing heart disease and Alzheimer’s.

Sex can also make you look younger and hotter. Dermatologist Dr. Amy Weschler states that having more frequent intercourse helps release anti-inflammatory substances, oxytocin, and betaendorphins—which have skin-healing properties. Sex can also increase estrogen levels and skin elasticity along with decreasing acne, lowering stress, and improving sleep.

This Valentine’s Day work on increasing your longevity…and look hot while doing it!

Dr. Susan Murrmann is an OB/GYN and co-founder of McDonald Murrmann Center for Wellness & Health. She graduated with a fellowship in anti-aging as well as functional and metabolic medicine. For more information call 901.752.4000 or visit MMCWH360.COM

A DV E R TO R I A L

Upcoming Classes at Tennessee School of Massage

SIGN UP NOW FOR MARCH CLASSES • March 9, 2020 Professional Massage Therapy Program – Now enrolling for March program. Day and Evenings available. Private Pay, GI Bill, Voc Rehab Welcome! The Professional Massage Therapy Program at Tennessee School of Massage (TSOM) covers all aspects of the theory and practice of massage therapy, totaling seven hundred hours. Students attend classes four days a week, with additional time scheduled for clinical. Our day program meets Mondays from 11am – 2pm and Tues thru Thursday from 10 am – 3 pm. Evenings are scheduled Monday thru Thursday from 5:30 – 9:30pm. Our academic program runs over a 9 month period. The curriculum is an integration of courses from three main areas including Allied Sciences, Massage Techniques and Personal Growth. Required courses include Anatomy, Physiology, Nutrition, Swedish Massage, Sports Massage, Hydrotherapy Techniques, Introduction to Acupressure, Therapeutic Touch, Aromatherapy, Reflexology, Ambient Sound Therapy, Spa therapies, Stone massage and extensive hands-on Clinical Practice. This is a diploma course that meets requirements for licensing as a Licensed Massage Therapist.

• March 5- 6, 2020 (Each day 6 HRs CE) Sound Therapy (Ambient Sound with Gongs & Singing Bowls) – This course focuses on vibration healing through the use of gongs, bells and singing bowls. Gong sound therapy has been practiced for thousands of years. Today, enthusiasts believe that gong baths can help reduce stress and liberate emotional blockages. (Community and/or CE) 6 or 12 HRs CE for LMT If you are seeking to further advance your massage skills, sign up for one of TSOM”s continuing education courses today. TSOM specializes in maintaining small class sizes, so you’re sure to receive the individualized attention you desire.

To learn more or to sign up for our January or March Professional Massage Therapy Training classes, visit www.tsom.net or call 901-843-2706 today.

Tennessee School of Massage is authorized by the Tennessee Higher Education Commission (THEC). This authorization must be renewed each year and is based on an evaluation by minimum standards concerning quality of education, ethical business practices, health and safety, and fiscal responsibility.

Valentines Specials 90 minute aromatherapy Couples Massage Regular price $250, Now $175 90 minute aromatherapy massage and 60 minute DermaCleanse Facial Regular price $210, Now $165

Visit Living Health Day Spa at livinghealthdayspa.com or call 901-507-2333 today 11

BEAUT Y

By Hailey Thomas

Bye-Bye to Winter Skin Woes Keeping your skin healthy and hydrated in winter is a bit more challenging, but with a few tweaks to your skincare lineup, you can glow all season long. These beauty picks not only alleviate dry, dull, and undernourished skin but are also healthy for you and planet Earth.

All products are non toxic and paraben free.

Life Elements Powder Face Wash Powder Face Wash is crafted with soothing aloe vera, alfalfa, and tepezcohuite to restore dry and dull skin without harming Earth. $28, Lifelements.com

Clarins Toning Lotion Alcohol-free toner—with softening chamomile and linden extracts—removes every last trace of cleanser, leaving skin radiant, balanced, and refreshed. It tones skin, soothes irritations, and softens. It’s the perfect prep for serum and moisturizer. $26, Clarinsusa.com

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Telluride Glow Snow Rose Recovery Mask Vitamin C rich rose petals soothe and cool the skin with the natural oils and sugars found in roses that help retain moisture and make skin velvety soft. This 100% natural mask features certified organic ingredients and is pure alpine power. $75, Tellurideglow.com

Sunday Riley C.E.O. 15% Vitamin C Brightening Serum A highly-potent, fast-absorbing serum infused with 15% THD ascorbate (vitamin C) to fight the look of dullness, dark spots, and discolorations— while instantly increasing brightness, radiance, and luminosity. $85, Sundayriley.com

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BEAUT Y

Bye-Bye to Winter Skin Woes Supergoop Unseen Sunscreen SPF 40 This innovative, antioxidant-rich SPF primer preps skin for makeup while providing broad spectrum SPF 40.

The unique oil-free formula glides onto skin, providing shine control and leaving a velvety, makeup-gripping finish. It's a totally game-changing way to wear sunscreen every day. $34, Supergoop.com

Glossier Body Hero Daily Oil Wash Body wash goes luxe. Seven-oil Orange Blossom Neroli blend cleanses and lifts away dead skin cells without drying out your skin. $18, Glossier.com

Heather Boutique Maximum Moisture Hyaluronic Crème Hyaluronic acid holds 1000 times its weight in water, locking in moisture. It seals your skin, making it feel and appear more hydrated, plump, dewy, and refreshed. $69, Heather Boutique and Spa in Laurelwood, Heatherstore.com

Tata Harper Beautifying Face Oil This lightweight face oil is your radiance restoring booster. The glow complex revives dull, fatigued skin with vitamin B from camellia oil, while antioxidants help fight the effects of free radicals that can diminish your glow and make you look older than you are. $98, Tataharperskincare.com

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Weleda Skin Food Original Ultra-Rich Cream Skin Food is a universal savior of dry, rough skin on faces, elbows, hands, and feet. It has extracts of gentle viola tricolor, calendula, and chamomile in a rich, thick base of oils and beeswax.

Skin Food hydrates skin to give you a healthy-looking glow. $18.99, Weleda.com

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Including her doctor.

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FIT KID

By Christin Yates Photo by Tindall Stephens

From Bullied to Beast Mode Nathan Gant, 13, was a victim to what many kids experience: bullying. Since being homeschooled, the teen discovered Spartan racing and found a place he belongs.

Spartan races are distance running combined with obstacles. There are 3-mile, 8-mile, and 13-mile races for adults. The kids race is two miles.

Obstacles include everything from rope climbs to sandbag carrying, bucket carrying, and swinging rings.

“Spartan racing helps me feel good and overcome obstacles that get in my way.”

“Spartan really changed everything around for him in terms of feeling more confident about himself and building his self-esteem,” Nathan’s mom Karen Gant says. “That has been a wonderful outlet.

The Spartan family is so welcoming and nice. It was a perfect fit for what he needed at that time. Nathan has really become confident and overcome the bully mentality.”

Nathan originally saw Spartan racing on television. After some research, he discovered they have kids races, and he decided to try it out. The former basketball and soccer player says that Spartan fits his personality more.

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Nathan won the Spartan World Games this past December.

“I love that it is gritty and hard,” Nathan says. “There’s not many kids who want to put in the hard work to win.”

Nathan began training and came in 4th place in his first Spartan race in Atlanta in April last year. Kids who place on the podium are invited to the World Games.

That gave him even more motivation after that first race.

Nathan went on to win his next race in Ashville and qualified to compete at the World Games. This past December, Nathan beat out 49 other kids to win the World Games.

“It was really cool. Sixteen different countries were there and all different languages,” he says. “I just went in and was going to accept what the outcome would be. I ran my best race. I wasn’t worried about how the others were doing.”

FIT KID

To train for Spartan events, Nathan does a lot of running, weight training, upper body work, and core. He says it really is “full body fitness.” Since he is homeschooled, Nathan is able to get his schoolwork done in the morning and have free time in the afternoons to train.

“We encourage kids to not tolerate bullying and stand up for each other. Try new things and be confident in yourself,” Karen says.

Nathan agrees with his mom and says that racing has helped him feel more confident in himself, and he now knows he can do anything he sets his mind to.

“Spartan racing helps me feel good and overcome obstacles that get in my way,” he says.

Nathan’s next Spartan race is Feb. 22 in Jacksonville, FL. If he places, he will have the opportunity to go back to the World Games. However, after he turns 14 this summer, he hopes to participate in the adult races.

As for encouraging others to get involved, Nathan says kids should go out and try it to see if they enjoy it.

“Eventually they can become one of the greatest if they put in the hard work and if they love what they’re doing.”

How to Get Started: 1. Set small, attainable goals. Consider your current fitness level and perhaps start down the Spartan Sprint path.

2. Celebrate accomplishments—even running one mile without stopping. Reward yourself in order to stay on track to achieving your goals.

3. Choose a race and set a goal. Commit to what race you will do and keep up with training.

Gear You Need: 1. A lightweight, breathable, quick-drying top, underwear, and shorts. You may get muddy, wet, etc., so make sure you stay as comfortable as possible.

2. Thin, breathable socks. Consider wool wicking socks that will help keep your feet dry.

3. Light sneakers with good drainage and traction. Don’t skimp on the shoes and get ones that will hold up and work best for the race.

4. Sunscreen. You definitely don’t want to be sunburned during a Spartan Race.

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MEMPHIS FIT

By Halle Griggs Photo by Tindall Stephens

FIT COUPLE

CHESSIE & KYLE Both raised in Germantown, Chessie Biggam, 27, and Kyle Hayes, 31, were a likely pair from the start. While they were neighbors growing up, they didn’t make a connection until a little over a year ago when Chessie messaged Kyle on Instagram.

Among the many things these two have in common is a love for staying active.

Chessie is the Director of Development for a local nonprofit, an adjunct professor at the University of Memphis, a member of the Memphis Grizzlies’ Grizz Girls dance team, and the varsity dance team coach at St. Benedict at Auburndale High School.

Kyle is a third-year family medicine resident at UAMS Northeast in Jonesboro, AK, and grew up playing baseball. He continues to exercise to keep stress under control.

Exercising together has added a certain level of playfulness and creativity to their relationship. Maintaining a healthy body, mind, and spirit allows both partners to be more intentional with each other.

“I want to look and feel my best when I dance on the Grizzlies basketball court.”

—Chessie Biggam 18

MEMPHIS FIT

THE DAILY GRIND

STAYING MOTIVATED

In addition to her dance team workouts, Chessie enjoys power walking, running, cycling, and sweating it out on the Stairmaster.

Her goal is at least 30–45 minutes of cardio per day. She recently started incorporating kickboxing classes.

Kyle is invested in his personal growth as well as his patients’ well-being. He notes, “I have seen firsthand the significant consequences associated with a sedentary lifestyle, and I use that as motivation to set the proper example for my patients.”

The majority of Kyle’s exercise (about 4-5 times per week) consists of strength training with weights; however, he does squeeze in some cardio-specific sessions once or twice a week.

Kyle also tries to incorporate yoga as often as possible. He enjoys the spiritual aspect as well as the mental clarity that comes with a consistent practice.

As a dancer, being in shape is part of Chessie’s job. “I want to look and feel my best when I dance on the Grizzlies basketball court,” she reflects.

Neither Chessie nor Kyle follow a strict diet. Rather, they emphasize the importance of consistency and moderation.

During the week, they meal prep as a way to stay on track.

But both are quick to note their mutual love for a good cheese dip and margaritas. “We both believe you need balance in eating healthy, but also enjoying the foods you love and crave,” says Kyle.

Your mental health is just as important as your physical health

Their best inspiration, though, comes from the support of each other. Through mutual encouragement and accountability, Chessie and Kyle remain diligent on their lifelong journey of healthy living in order to be the best versions of themselves… which absolutely includes the occasional cheese dip and spicy margarita.

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Memphis, TN 19

MEMPHIS FIT

By Ben Stanley Photos by Tindall Stephens

The Secret Behind this Marathon Champ: His Wife

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MEMPHIS FIT

If you want to know the role Shannon Higham plays in her husband’s running success, look no further than their interaction at the Mile 7 marker at last year’s St. Jude Memphis Marathon.

Shannon tends to baby Jordan during the evening to ensure Adam is rested for his morning run. She also does all the cooking during the week to make sure everyone is eating healthy.

More than a quarter into the race, Adam Higham, its eventual champion, was feeling comfortable with his pace and keeping his energy reserved for a strong finish.

“We made a deal that if he was going to commit to running, it wouldn’t interfere with our family time,” Shannon says.

“He’s really good about making sure he’s up in the morning and we’re all together at night.”

“Normally you’d expect her to be bubbly and cheering, but she had this look of anger on her face,” says Adam, who finished second in both the 2017 and 2018 events.

“She was screaming at me and saying, ‘You need to hurry up. The guy in first place is a minute and a half in front of you.’

I was like, ‘I got this’ … but she looked at it like I was a minute and a half behind and she was going to hold me accountable in achieving my goals.”

“I told him before the race I was done with second place,” Shannon admits with a laugh. “By Mile 7, I did yell at him—in a loving way.”

Not only did Shannon’s extra motivation work (Adam’s winning time was 2:29:17), it also served as a perfect illustration of the strong support dynamic between the Collierville couple.

The owner and president of Principle Construction, Adam ran his first St. Jude Memphis Marathon in 2012 and has since matured into one of Memphis’s few elite runners, sponsored by the Sugar Run Elite 5K. Adam, 32, and Shannon, 29, are the parents of four children: Payton (8), Carson (6), Logan (4), and Jordan (5 months). Their big family, and juggling everyone, means Adam’s training needs to fit into a very specific schedule.

When deep into training, Adam runs around 120 miles Monday through Saturday. His six weekly runs begin at 4:30 am to ensure he’s home by the time his wife and kids are up and about.

Adam, who will compete in the Woodlands Marathon in Houston in March and the Nashville Marathon in April, says he wouldn’t have had the success in his running career if it wasn’t for Shannon.

“Running has really enriched our relationship.”

–Shannon Higham

“There’s no way you can devote the time and effort into becoming an elite runner unless you have a very, very good network around you,” he says. “She supports the fact that I take time off away from our kids to do things like this.”

It’s not just a one-way street for the Highams, either. Shannon, who competed in the St. Jude Half Marathon last year, heads off for her big weekly run when Adam returns from his on Saturday mornings.

“Adam is about the most supportive person,” Shannon says of her husband, who also serves her own fitness coach.

“He 100% wants me to reach fitness goals.

He knows how important running is to him, so he makes time for me to get it in too.”

“We find a good balance where she can get her workouts in, and it’s not all about mine,” Adam says.

“While my workouts may seem more important because I’m an elite athlete looking to win the race, I know how important it is to her. If I have to be up at 4 am on a Saturday morning so that she can get her workout in, I make that sacrifice.”

Both Highams, who are running the Valentine’s Day 5K in Bartlett this month, agree that being supportive of your partner’s fitness goals is essential within relationships.

“I think it’s vital—and not just in our workouts,” Adam says. “Whatever our goals are individually (obviously we don’t just run, work, or take care of the kids), we have other goals or aspirations, things that we want to do. I know she supports me in it. Anything I set my mind to, she’s going to be there and say, ‘Let’s do it together.’”

“Running has really enriched our relationship,” Shannon says.

“When we met, Adam was an athlete and I was not. Once he got into running, it made me want to get into running, and now we both share a passion for it.”

21

MEMPHIS FIT

By Ben Stanley Photo by Tindall Stephens

Faith and Fitness are Key for this Memphis Couple Outside of Christian faith, there’s one major element that Memphis couple Paul and Allyson Prather have built their relationship on: a mutual dedication to health and wellness.

“Without it, I don’t know if either of us would be ourselves,” Allyson says. “Our marriage would be really weird without it.”

Paul agrees. “Fitness is part of our thing.”

You won’t be surprised how the pair met.

Allyson was attending a PINS Fit Camp in Destin, FL several years ago, when a fellow attendee mentioned a single friend to her.

Started by Todd and Kristy Avery, PINS camps focus on the importance of fitness, healthy eating, and spirituality for Christian women.

After introductions, Paul and Allyson quickly connected. They now live near Davies Plantation, have a 20-month son, P.K, and co-host yearly PINS events, which attract up to 40 attendees.

“For me, I like having someone who has the same interests,” Paul, 39, says.

“For a while, you have to discipline yourself to work out regularly and everything, and then it becomes second nature in your life. It’s nice having someone who understands that and has the same focus.”

Even after a short conversation with Paul, you quickly pick up on a laser-like focus.

His dedication to fitness began when his father first encouraged him to work out in their home gym in their garage.

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Paul’s father put his skinny teenage son on a lifting regime. He’s been doing it ever since, and you can certainly say he’s bulked up. He now weighs around 215 pounds, and you’ll find Paul working out at The Yard in Arlington or LA Fitness during week where 4 am starts are common.

MEMPHIS FIT

The 39-year-old isn’t just all weights, though. A dedicated vegetable gardener, Paul grows much of the Prathers' own food and has incorporated intermittent fasting into his lifestyle over the last 18 months.

“Wellness has come on a little bit later for me as I’ve gotten older,” he says. “It was just ‘I want to be buff’ but as you get older, you want to be healthy [and] you want to be able to move when you’re 70.”

As a criminal defense attorney, he knows the importance of keeping both the body and mind healthy for his profession.

“Law is one of the worst professions for stuff like depression, suicide, drug abuse, and alcoholism, so it’s good to have something like fitness to keep me grounded,” he says.

Allyson’s life-long commitment to fitness is just as impressive as her husband’s. The 29-year-old, who works at West Cancer Center and Research Institute in Germantown, has a degree in exercise science from Middle Tennessee State University and is a certified personal trainer.

“For me, I like having someone who has the same interests.”

—Paul Prather A former wellness coordinator at The Village in Germantown, Allyson has taught water aerobics classes and designed her own balance class for the community’s retired population.

Being a mother has meant she has had to juggle her fitness schedule a little more, but Allyson says her husband does an incredible job of supporting her and finding her time to go to yoga, to the gym, or running.

“It’s been important for me to have a really good balance in the areas of family, fitness, and work,” she says.

Conversely, she ensures Paul is getting his fair share of cardio in, even if it’s an activity he’s not fond of. Allyson says that keeping each other accountable isn’t just important for the goals themselves; the benefits are wide-reaching.

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“One of the key reasons to keep each other motivated and living our healthiest lifestyle is to make sure are able to enjoy watching our son grow up and also as a preventative measure to keep diseases like cancer away,” she says.

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23

MEMPHIS FIT

By Ben Stanley Photo by Tindall Stephens

Delta Life Fitness Comes To Memphis

Memphis welcomed its first Delta Life Fitness gym on January 20, thanks to Will and Courtney Segal who moved here two and a half years ago.

Delta Life provides an impressive new workout option for women with a focus on 30-minute high-intensity interval training.

The first of its kind opened in Texas in 2009. The new Memphis location joins 25 other facilities sprinkled throughout

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California, Oregon, Arizona, and Florida.

“There’s nowhere else in Memphis that offers a 30-minute work out with supervised child care and is focused completely on women,” Courtney says.

“From our locker room to our cooling towels, everything is catered towards women. Memphis, specifically, needed something like that.

“We’ve got box gyms and we’ve got boutique studios, but there was nothing in Memphis that catered just to women and had those extra amenities.”

Will, 33, and Courtney, 30, relocated to Memphis from Jackson, Mississippi in 2017, due to Will’s job as an air traffic controller with the Federal Aviation Administration. After falling in love with the Bluff City and finding a home in

MEMPHIS FIT

Frayser, the pair saw the opportunity for a new type of boutique gym for the city. They signed on to open up Tennessee’s first Delta Life Fitness location.

Within a week of opening, the gym built up a client list of around 50 with the goal of growing that to 200 in the first year. Their ultimate goal is to open a Delta Life Fitness studio in Midtown.

“There is a very large community of people here that love to live healthy lifestyles—and there’s a large community that wants to live healthy lifestyles and maybe doesn’t know quite how to get there,” Will says.

In addition to their recent arrival in the Memphis gym sphere, Will and Courtney also have their own impressive fitness tales to tell.

“There’s a lot of different options out there for people … and Delta Life merges the best pieces of a lot of different boutique studios.”

“There’s a large community that wants to live healthy lifestyles and maybe doesn’t know quite how to get there”

Since the couple met in 2013, Courtney has lost 75 pounds while her now-husband has dropped an astonishing 122 pounds in the last seven years. Both talk up the importance of the other’s support. Will, who began losing weight several months before meeting Courtney, says that without her, there’s no way he would have kept off the weight.

Once sitting at around 300 pounds, Will used a weight loss dieting system, a dedicated jogging regime, and a dependence on Courtney’s healthy eating tips to get into shape. Last December, he ran the St. Jude Memphis Half Marathon.

“If I had plateaued for a long time and hadn’t met her, I likely would have ended up getting discouraged like with everything else, and I would have eventually put the weight back on,” he says.

“She showed me how to eat cleaner and maintain what I was doing … Sometimes that’s the encouragement you need to keep going—and skipping the donuts at work.”

—Will Segal

Courtney and Will Segal before weight loss

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25

MEMPHIS FIT

By Christin Yates Photo by Tindall Stephens

After a Stroke, this Ultramarathoner is keeping at it Dr. Laura Leathers is the Assistant Head of School at St. Mary’s Episcopal School and the Assistant Cross Country Coach.

She’s a bit of a rockstar in the world of girls' education. However, this 46-year-old is also a rockstar in running. She’s completed marathons and ultramarathons and qualified for the Boston Marathon.

She’s been a runner since graduate school and has run every distance from 5K to 50 miles. After running the Lookout Mountain 50-Miler in December 2017, Laura was laying low in recovery mode, slowly getting back to long runs of 10–12 miles and deciding what was next in her running career.

On a Saturday afternoon a few weeks later, she was at her daughter’s track meet and suddenly lost vision in her right eye.

“I never had any symptoms—no headache or dizziness or anything else. I just couldn’t see anything out of my right eye anymore,” she says.

Thinking it was a migraine, Leathers went home and laid down. Her doctor advised her to go to the emergency room. It turns out that this healthy woman had experienced a stroke due to a blood clot that should have been filtered through her lungs, but ended up in her heart.

“It popped through a little hole between the atria and was pumped straight to my brain,” she explains. “It ended up blocking an artery in my eye. By the time they figured all that out, there was nothing to do for it.”

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MEMPHIS FIT

A few weeks later, Laura had an echocardiogram to get a better picture of her heart. They found a small hole, and a device was inserted to close it up.

“After the procedure, I couldn’t do anything for two months, which was hard,” Laura says. “For the past two years, it has just been trying to get back into the best shape I can and figure out what health means to me now.”

She is permanently blind in her right eye, making depth perception a hurdle. Her vision shifts and makes running more difficult, especially on uneven trails.

Initially, she began rowing, which allowed her to regain fitness without the fear of tripping and falling.

“For a long time after this happened, I rowed a lot because it allowed me the ability to do speed work on the rower and

gather data that I had been getting off my Garmin. I love all of the numerical data that comes from my workouts, so this allowed me to see improvement and increased fitness in a totally new way.”

Laura also joined IronTribe Fitness and goes several days per week. Being a part of that community has fulfilled her competitive spirit that she misses from racing.

“My long-term goal is to be as healthy and strong as possible.”

— Laura Leathers

“I haven’t really gotten back out there to run races in any sort of competitive fashion,” she says.

Her husband, Kevin Leathers, is the national coach for the St. Jude Heroes Program and the owner of Can’t Stop Endurance. He coached his wife in the past and now is her go-to for all of her running advice and questions. Laura’s close friend and running partner, Holly Hensarling, keeps her accountable and has been incredibly supportive.

“We all collaborate on what I need to be doing to reach the goals that I want to reach.”

Laura is headed to New Orleans to run a half next month and is excited to be with friends and just enjoy the experience.

“My long-term goal is to be as healthy and strong as possible.”

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MEMPHIS FIT

By Libby Perry Photo by Tindall Stephens

A Spinderella Story Lori Sepich, 58, turned off her car but sat in the parking lot. Her first day back at the gym was terrifying.

It was three months after her second heart attack, which happened only a few weeks into a new job. It was a family history of heart disease and years of smoking that landed her in the hospital again.

Heart rehab is a difficult process for many, especially physical activity, but Lori considers exercise to be therapy.

However, she still needed a pep talk before getting up the courage to work out again. “I sat in the car thinking, ‘I could die doing this… or I could die not doing this.’”

Lori’s Comeback Lori has a history of being active. In high school, she was an all-conference track and field athlete and set the record for the girls shot put.

“My dad was so proud,” she says. “And my mom just cried.”

Even though she was an impressive athlete, she had health issues back then.

At 17, she went to the doctor for chronic headaches and fatigue and was diagnosed with hypertension. After her first heart attack in 2005, she was then diagnosed with a form of coronary artery disease, or small vessel disease, that restricts the amount of oxygen-rich blood flowing to the heart, causing damage to the heart walls and painful heart spasms.

Lori pushed through. She stopped smoking, took her medication regularly, and started teaching spin classes at the DeSoto Athletic Club; the YMCA; and the Jewish Community Center. She earned the nickname Spinderella by her friends.

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Libby Perry is the Communications Director for the American Heart Association’s Memphis chapter.

MEMPHIS FIT

“No one expects to have a heart attack,” says Lori. “But when life happens, you can lose control or gain it. Denial is when the worst damage happens, all it does is put off a solution.”

Lori didn’t have the resources and information that is so readily available now when she was diagnosed with high blood pressure in high school. Now there is a community of survivors and caretakers that meet either in person or online to share tips and encouragement.

#YourHeartRocks Lori’s #YourHeartRocks initiative kicks off in February as she distributes the rocks around the Mid-South. Lori hopes that when someone sees a rock they will be inspired to take control of their health and pass along the note of encouragement by sharing on social media and relocating the rock so that more people will get healthy and active.

“The first time I went to the Go Red for Women luncheon, I was dreading it,” says Lori. “I didn’t know what to expect. But it taught me that I did have a story. I was a survivor.”

“The journey of heart disease will never be over for me. But I get to choose how I face it. And that’s the power of survivors. My doctor asked me to always share the parts of the story that aren’t pretty. Share when we deny things and put off asking for help and when we don’t face the hard things we should… Because that’s what helps people—the ugly, not the perfect.”

This Heart Month, Lori recommends taking the next step to be more active, “and sometimes that just means getting out of the car.”

“Teaching really taught me that fitness comes in many packages and all levels,” Lori says. “The most important thing is to embrace yours. I wouldn’t be here today if it weren’t for the role that exercise has played in my life.”

Lori says working out has made her mentally stronger as well.

“I got really lucky because my cardiologist cared enough about my mental health to ask me if I was suffering from depression.

When I finally broke down and admitted it, instead of blaming me he said, ‘Let’s do something about it.’”

“I wouldn’t be here today if it weren’t for the role that exercise has played in my life.”

Both small vessel disease and depression are more common among female heart patients. And according to the American Heart Association’s Go Red for Women program, up to 33% of heart attack patients end up developing some degree of depression. However, women who are physically active have a lower risk of depression and cognitive decline.

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WEEKEND WARRIOR

Interview by Hailey Thomas Photo by Tindall Stephens

Shazia Hussain, Runner 53, Pediatrician with Pediatrics East in Germantown

I run for fun and for health reasons. I started running long distance about six years ago at 48. Before that, my children were too young for me to train for hours to run half or full marathons.

I ran the St. Jude Half Marathon in December 2019.

The St. Jude Marathon weekend is my favorite event. Being a pediatrician and having trained at LeBonheur, I did some of my training at St. Jude. I think it is an amazing place. The event supports these brave kids fighting life threatening diseases.

I run 10 to 12 miles a week. I love how I feel when I run and how I feel when I finish. The mental satisfaction is addicting.

I want to practice what I preach to my patients. I want to be a good role model.

My father is my fitness role model. He always exercised. He was the captain of his college tennis team. Even at age 85, he walked four miles a day to stay fit.

“I want to practice what I preach to my patients.”

I had a bulging disc in my lower back two years ago.

I ran the St. Jude Half six weeks after a steroid shot in my spine. I also have annoying shin splints, plantar fasciitis, and bad knees.

I love to travel to places I have never been to before.

Also, we love Telluride, Colorado. We go skiing every year.

I love Erling Jensen’s cooking, and he orders meat that I can eat from a special farm. The chocolate soufflé is amazing.

I have a sweet tooth. I don’t drink or smoke, but I love all desserts!

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WEEKEND WARRIOR

Interview by Hailey Thomas Photo by Tindall Stephens

Logan Ward, Mountain & Road Biker 60, Solutions Architect with Presidio Networked Solutions, and volunteer at the Mid-South Trails Association

I’ve been cycling all my life. I got serious in 2013 and competed in my first criterium a few years ago.

The Memphis Hightailers Bicycle Club's Dirty in the Dark Mountain Bike Ride on Thursday nights during the cycling season is my favorite ride. I love the technical aspects it takes to navigate the trails. I feel like it helps your overall cycling skills.

I love the never-ending adventures of biking.

Staying fit motivates me to stay fit.

All my cycling friends inspire me to be like the Six Million Dollar Man—Better...Stronger...Faster!!

I lost over 80 pounds by cycling, quitting carbonated drinks, and eating better. I have never broken any bones cycling, but it's not like I haven't tried.

“I love the never-ending adventures of biking.”

I love the Smoky Mountains. The mountains and valleys are breathtaking. There are so many beautiful places to ride bikes like Cades Cove!

High Point Pizza on High Point Terrace north of the Greenline is a great SAG stop. I get the Logan Special—sausage pizza cooked lightly with some sweet tea and lemonade.

Sweet Tea is my Kryptonite!

I love NASCAR racing and collecting trading cards.

I've been collecting as long as I have been riding bikes.

Wolverine, X-Men, Logan is my spirit animal. Get It?

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FOOD+WINE Recipe & Photos by Andrea LeTard

i Meat-Free Bolognese i Plant-based eating is heart healthy, super satisfying, and earth friendly. This Valentine’s Day, make your special someone a big bowl of spaghetti goodness—completely free of meat and dairy. This vegan recipe was adapted from creamy Bison Bolognese. We taste tested them side by side and couldn’t tell the difference!

Bolognese Recipe: q E xtra virgin olive oil q 1 large onion − diced small q 1 large celery stick − diced small q 1 large carrot − peeled and diced small q 3 garlic cloves − minced q K osher salt and freshly ground black pepper q 2 lbs baby bella mushrooms − sliced q 1 ½ cups red wine q 1 cup cashew milk q 6 oz tomato paste q 4 2 oz San Marzano whole peeled tomatoes – crushed by hand q 1 0 basil leaves, plus 3 Tbsp chopped q 1 tsp red pepper flakes q ¼ cup parsley − chopped q 2 lbs bucatini pasta − cooked q V egan parmesan cheese (optional, recipe on next page)

Directions: Heat a Dutch oven or large pot over medium-low heat with 1 Tbsp olive oil. Add the onion, celery, carrot, and garlic. Season with 1 tsp salt and a dash of pepper. Cook for about 10 minutes, or until the veggies are slightly brown, stirring occasionally.

Increase the heat to medium-high and add the mushrooms. Season with a heavy dash of salt and pepper, and cook until soft. Deglaze the pot with the red wine, scraping the brown bits from the bottom. Add the cashew milk, tomato paste, and tomatoes. Bring the sauce to a slight boil, then lower the temperature to medium-low.

Let simmer for at least 30 minutes. The longer the sauce simmers, the better it tastes. (I like to make mine in the morning and let it simmer all day.)

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Andrea LeTard is the creator and author of Andrea’s Cooktales, an heirloom cookbook. She is also a personal chef, small party caterer, and cooking instructor.

Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6.

Her recipes are “next-generation southern”—fun and fundamentally southern with a modern twist. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.

FOOD+NUTRITION

About 30 minutes before serving, place ¼ cup of olive oil, the basil leaves, and red pepper flakes in a small saucepan and warm the mixture over low heat. Once warm, set aside and let steep for about 30 minutes. Strain the basil and pepper flake from the oil, then stir the oil into the sauce. Add the parsley and chopped basil to the sauce and stir to combine. Season the sauce with salt and pepper, tasting as you go to get the flavor just right. If using, stir in the vegan parmesan cheese. Serve over cooked bucatini.

TIP: This recipe makes a huge batch of sauce. It freezes perfectly for up to 3 months, and I think it tastes even better after it’s been frozen. 10 to 12 servings

Vegan Parmesan Recipe: q ½ cup cashews

q ¼ tsp Italian seasoning

q 2 Tbsp nutritional yeast

q P inch kosher salt

q ¼ tsp garlic powder Add all the ingredients to a blender and combine on high speed until it’s the consistency of parmesan cheese.

Reginelli

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FOOD+NUTRITION Recipe & Photos by Family Features

Show Your Heart Some Love While heart disease is a leading cause of death for both men and women in the United States, many of the risk factors associated with the condition can be controlled with dietary and lifestyle changes. By centering your meals around better-for-you ingredients and recipes, you can show your heart some extra love.

Consider walnuts, which are a heart-healthy food certified by the American Heart Association. More than 25 years of research shows walnuts may play a key role in heart health. In fact, the U.S. Food and Drug Administration approved one of the first qualified health claims for a whole food, finding that eating 1 1/2 ounces of

Greek Cucumber Walnut Bites Recipe courtesy of Beth Stark, RDN, LDN on behalf of the California Walnut Board Prep time: 25 minutes | Servings: 6

q 1 /2 cup walnuts, chopped q 1 English cucumber, ends trimmed (about 14 ounces) q 1 /2 cup roasted red pepper hummus q 1 /2 cup reduced-fat crumbled feta cheese q 5 cherry tomatoes, quartered Heat oven to 350F. On small baking sheet, arrange walnuts evenly. Bake 8 minutes, checking frequently, until toasted.

Slice cucumber crosswise into 3/4-inch thick slices. Using small spoon, gently scoop out and discard center of each cucumber slice, leaving bottom and sides intact.

In small bowl, stir 6 tablespoons chopped walnuts and hummus. Spoon walnuthummus mixture into each cucumber slice and top with reserved chopped walnuts, feta cheese and quartered tomatoes.

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walnuts per day as part of a low-saturated fat and low-cholesterol diet while not increasing caloric intake may reduce the risk of coronary heart disease.

Additionally, walnuts are the only nut significantly high in omega3s, with 2 1/2 grams of alpha-linolenic acid per ounce. Walnuts can add this essential nutrient to dishes like these American Heart Association Heart-Check Mark certified recipes for Greek Cucumber Walnut Bites and Banana Bread Overnight Oats.

Find more information and heart-healthy recipes at walnuts.org/ heart-health.

FOOD+NUTRITION

Banana Bread Overnight Oats Recipe courtesy of Crowded Kitchen on behalf of the California Walnut Board Prep time: 15 minutes | Servings: 4

q 3 ripe bananas, sliced q 2 cups old-fashioned oats q 1 Tbsp ground cinnamon q 1 /2 tsp salt q 1 tsp vanilla q 3 /4 cup chopped California walnuts, divided q 1 Tbsp maple syrup q 3 cups skim milk In large container with lid, add sliced bananas. Use potato masher or fork to mash bananas until smooth.

Add oats, cinnamon, salt, vanilla, half the chopped walnuts, maple syrup and milk. Combine thoroughly and refrigerate overnight.

To serve, divide among four canning jars or glass containers with lids. Top each with remaining walnuts before serving.

Be the Chef!

FOOD

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HEALTHY

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FOOD+NUTRITION

By Kate Lyman

Healthy Valentine’s Dinner for Two If you’re staying in and cooking this Valentine’s Day, try this easy, delicious, macro-friendly meal! The main dish only requires a sheet pan to make.

Recipes are modified from the Dinner Party cookbook by Kate Lyman Nutrition.

Mustard Maple Salmon + Bacon Roasted Veggies Prep Time: 15 minutes | Cook Time: 40 minutes Makes: 2 servings

What You Need: q 2 raw salmon fillets (5 oz each) q 3 cups butternut squash in 1/2" cubes q 1 ½ cups Brussel sprouts, halved q 2 slices bacon q ½ Tbsp maple syrup q 2 Tbsp Creole mustard q 1 Tbsp coconut aminos q ½ Tbsp fresh thyme q 1 tsp cooking oil spray q S alt + pepper to taste

What To Do: 1. Preheat oven to 400F. 2. Remove skin from salmon and season with salt and pepper. Set aside in the refrigerator.

3. C ut bacon strips into ¼” pieces. Add the squash, Brussel sprouts, and bacon to a large bowl.

4. Spray chopped veggies with cooking spray and toss with fresh thyme, salt, and pepper. Spread the mixture on a lined baking sheet and roast for 25 minutes.

5. W hile veggies cook, whisk together maple syrup, mustard, and coconut aminos in a small bowl.

6. A t 25 minutes, add the salmon fillets to the baking sheet and coat them with maple mustard sauce. Bake for an additional 15 minutes until salmon and veggies are cooked through.

Nutrition Info Per Serving: 361 Calories | 36g Protein | 9g Fat | 34g Carbs

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Kate Lyman, MPH, CHES is a nutrition coach who believes in ditching restrictive diet rules and building flexible eating habits so that you can eat the foods you enjoy while still working towards your aesthetic, performance, and health-related goals. She provides individual and corporate nutrition coaching and creates resources that can help anyone improve their diet. Find her cookbooks, nutrition guides, and other resources at katelymannutrition.com or on follow along at @klnutrition.

FOOD+NUTRITION

Chocolate Cheesecake Dip Prep Time: 10 minutes | Makes: 2 servings

What You Need: q ½ cup nonfat vanilla Greek yogurt q 1 tsp sugar-free, fat-free Jello pudding mix, cheesecake flavor q ½ Tbsp unsweetened cocoa powder q ¾ cup nonfat whipped topping q 1 ½ cups fresh strawberries for dipping

What To Do: 1. Put yogurt, pudding mix, cocoa powder, and whipped topping into a small mixing bowl. Mix until well combined using a whisk or immersion blender.

2. Serve with fresh strawberries for dipping.

Nutrition Info Per Serving: 81 Calories | 4.5g Protein | 0.5g Fat | 14.5g Carbs

Sharonda Dobbins, ANP-BC

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HE ALTH+WELLNESS

By Caroline Pruente, MS, RDN, LDN

L•O•V•E Your Body

The thoughts, feelings, and beliefs about your body and the influences that contribute to how you see it make up your body image, or the dynamic way you experience your body—not how your body actually looks. With the rise of the body positivity movement, the “love your body” message has become more widespread. Yet, for many, it still feels unrealistic or unfathomable.

It’s okay not to love (or even like) how your body looks. Body image has more to do with your brain than your body.

While you may not love your body, it’s possible that showing love or caring for your body and being mindful of your thoughts about it can improve body image as a whole and lead to greater body acceptance. It’s the changing of your mindset, not your body, that yields better body image. Developing a better relationship with your body takes active, consistent work. Here are some ways to get started...

Rethink your thoughts.

Care for yourself as a whole.

• Eat well. Plan to eat every three to four hours for optimal energy. Fuel your body with both nutritious and fun foods.

• Engage in enjoyable movement. Exercise should relieve stress, not add to it. Get outside and explore the Greenline or increase your agility at Accel Performance and Wellness powered by Campbell Clinic.

• Build and maintain meaningful relationships. Having a strong support system promotes better overall well-being.

• Find clothes that fit your here-and-now body. One of the best ways to care for your body is by making sure you’re comfortable.

• Consider this question: How would I treat my body differently if I had a more positive body image?

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• Think of your body kindly. You typically don’t reserve kindness for only select people at certain times, so why put those conditions on your body? Self-compassion is key. Talk to yourself as you’d talk to a friend who is struggling, shifting the tone from criticism to compassion.

• Mindfulness is at the core of body image work. Start by spending a few minutes bringing awareness to what’s happening inside your body. By paying attention to your experiences, you build skills to respond rather than react to difficult thoughts and sensations.

• Thank your body. Developing greater body appreciation can significantly improve body satisfaction. What has your body done? Where it has taken you? What has it allowed you to experience? Go ahead and make a list and feel the gratitude!

• Broaden your view of beauty by opening your mind and exposing yourself to all different body shapes, sizes, colors, types, ages, and characteristics. There is no one right body!

Caroline Pruente, MS, RDN is a nutrition therapist and Registered Dietitian at Memphis Nutrition Group. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food.

For more information call Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com.

HE ALTH+WELLNESS

You don’t have to love your body to

L•O•V•E your body

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ISTEN to it well and provide what it needs. Take a break if you feel tired. Eat when you’re hungry! This can be a challenge at first if it’s something you’re not accustomed to doing. The Registered Dietitians at Memphis Nutrition Group can help.

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PEN your mind to body acceptance. All bodies are good bodies. Follow body-positive social media accounts like @MintToEat or @MemphisNutritionGroup on Instagram and unfollow those that negatively influence how you feel about your body.

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ALUE your worth apart from your body. You have many talents and qualities. Your body is merely your vessel for sharing those to with the world.

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XPLORE your talents, hobbies, passions, beliefs, and surroundings. Practice building your life rather than building your dream body.

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EVENTS CALENDAR

FEBRUARY EVENTS 2/1/20 678 Ergathlon

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2/9/20 Memphis Winter Off-Road Series — 8(+)k

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2/16/20 Laurelwood 15k

2/29/20 Hamilton Eye Institute Race For Sight 5K Memphis, TN

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2/22/20 2020 Civitan Frosty 5K Memphis, TN

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01.18.20

PHOTO FINISH

WOLF RIVER 5K Proceeds benefit the Wolf River Conservancy

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1. M ary Flynn and Stone Mcspaddem

7. Sandra Parker

2. Rob and Amy Newbill

9. Lena Grace, Brittany Smith, and Trinity Smith

3. Beth Shindler 4. Melissa Tutt 5. Vonzetta Douglas 6. Catlin Malcolm 44

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8. Lee Howell

10. Amanda Wilson, Marlena Rhea, and Marilyn Culder

Photos taken by: JEN RUSSELL lifeiscreative7@icloud.com lifeiscreative.weebly.com

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