Memphis Health+Fitness Magazine January 2018 by Memphis Health+Fitness

INSPIRING ACTIVE LIFESTYLES SINCE 1996

JANUARY 2018

SHAYLA

BE YOUR BEST YOU!

COOLEY “I Love Everything Fitness”

Fitness Trends You Will Love

H+F ANNUAL GYM, YOGA & FITNESS GUIDE

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

SEMMES-MURPHEY.COM

H+F JANUARY ON THE COVER 8 Be Your Best You Fitness Trends You Will Love

16 Shayla Cooley I Love Everything Fitness

12 Gym, Yoga and Fitness Guide

FIT PROFILES 20 Pam Dotson, “I had to make a change, I chose life.”

22 Russ Piper’s Weight Loss Journey 24 Coach’s Corner New Year, New You

26 New Science to Keep You Off the Sidelines

28 Dale Sanders,

at 82 Finishes the Appalachian Trail

FOOD + NUTRITION 34 Intermittent Fasting, Healthy or Hype?

36 Apple & Fennel Salad with Roasted Shrimp

IN EVERY ISSUE 5 Starting Line Tips and Products for the Fitness Minded

6 Fit News Fit Happenings Around Town

30 Weekend Warriors > Janie Weber, Runner, Mountain Climber, Hiker > Chris Hanson, Runner

38 Events Calendar 40 Photo Finish > Recovery Run 5k

On the Cover: Shayla Cooley Photo by Tindall Stephens

22 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). Trails are her new love along with interviewing Weekend Warriors with the same passion for fitness.

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

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

Curtis Speller

Lisa Mullin

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. www.tindallfarmerphotography.com

Curtis is a sophisticated meathead who enjoys the finer things, such as deadlifts and squats. A former college athlete and an Army veteran, staying healthy is his way life. Clean eating, however, is not. Send your to suggestions on the best place to get a burger to his Instagram page @iamcurtislee.

Lisa is a Certified Holistic Nutritionist whose passion is helping others eat for optimal health, weight, and wellness. Contact Lisa at lbmullin1@gmail.com or Like & Follow her Health and Wellness page on Facebook that shares nutrition, fitness, and health tips, as well as nutritious recipes at Facebook.com/ lbmullin1.

Contributing Writers Robin Beaudoin Christin Yates Andrew Chumney Margaret Molteni Graphic Design Brian Williams Photographers Philip Murphy Sarah McAlexander Tindall Stephens Jen Russell

740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2017.

Christin Yates

Susanna Lancaster

Philip Murphy

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.

Susanna is an English professor and writer. She is the author of the historical fiction YA book The Growing Rock. She discovered MH + F while in treatment for an eating disorder. Helping people share their personal stories toward reaching a healthier life is rewarding and has encouraged her recovery. She enjoys yoga and working out with her personal trainer husband, Kyle.

Phillip has been living in Memphis for over ten years and started in photography and videography six years ago. Although he didn’t go to school for his craft, he’s a storyteller at heart. “I love to tell my version of your story and to get to know what it is that inspires you and makes you.”

facebook.com/ MemphisHealthFitnessMag @MemHealthFitMag please recycle

Read us online at memphishealthandfitness.com

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FIT NEWS

Great American River Run Registration Now Open Memphis in May International Festival announces that registration for the 2018 Great American River Run on May 26, presented by AutoZone, is now open at: Racesonline.com/events/ greatamerican-river-run. Now in its third year, organizers are offering discounts for early registration fees, which are scheduled to increase each month as the race date approaches. The final prices are $85 for the half marathon and $40 for the 5K, so runners are strongly encouraged to register now for the greatest savings. “The 2017 Great American River Run was challenged by the incredible storm that tore through Memphis the night before the race and destroyed our park infrastructure but didn’t deter our racers,” says James L. Holt, president and CEO of Memphis in May. “As a result, we want to make the 2018 race even better and are working to deliver on our annual promise of the best post-race party ever, with your

Is your ROOF Healthy?

favorite Memphis food, local beer, and great live music on the banks of the Mississippi River in Tom Lee Park.” Runners from 33 states and four foreign countries participated in last year’s race, which featured an exclusive incentive to the Great American River Run’s half marathon: the “King and Queen of the Hill.” Returning in 2018, the King and Queen of the Hill offers an additional $500 prize to the fastest male and female runners to crest the A.W. Willis bridge at mile 10. Both the half marathon and 5K races will be held on Saturday, May 26, 2018, and are designed for runners of all levels, from elite athletes to beginners or families. Courses wind through downtown Memphis and along the riverfront, starting and ending on Riverside Drive in Tom Lee Park. Additionally, all participants in the Great American River Run will receive FREE admission to 901Fest held later that day, the final event of the month-long Memphis in May festivities, celebrating all that makes Memphis great.

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FITNESS TRENDS

Rejuvenate in Memphis’ Largest Salt Cave Dry Salt Therapy is a natural and holistic treatment for adults and children known to aid in detoxifying the respiratory system, healing skin conditions, and promoting better breathing, sounder sleep, and overall wellness. Salt is naturally anti-inflammatory, antibacterial, antiviral, and anti-fungal, making it ideal to cleanse the body from the inside out. “Salt has a wide variety of benefits for people with allergies, asthma, sinus infections, stress, anxiety, and more, but you don’t need to suffer from a condition to reap the benefits of salt therapy,” says Karen Moss, owner of Better Bodies Yoga. Salt caves have been opening around the country, and Better Bodies Yoga recently opened the first large salt cave in the area. It took a year to complete and opened in September 2017 adjacent to Better Bodies Yoga on Brookhaven Circle. There are several options for Salt Therapy at Better Bodies. For those who practice yoga, there are 60- and 75-minute salt yoga classes each day throughout the week in a special yoga room with “halo” or salt therapy. “If you’re coming to achieve balance in a yoga class, the salt is an added benefit,” says Karen.

There is also a Himalayan salt relaxation room with loose salt on the floor and walls comprised of salt panels. In a 30-45-minute session, the salty air provides natural healing benefits in a soothing atmosphere. “Sitting in a salt cave for one hour is comparable to being at the beach for three days,” says Karen. There is a Family Hour daily from 3:45-4:30 pm when children are invited to use the relaxation room with their parents. “Children love playing with sand toys in the salt cave and building sand castles in the salt,” says Karen. A Salt Bed is also available. For 30-45 minutes, participants recline in a heated bed of salt. For experience Memphis’s largest salt cave, visit betterbodiesyoga.com or call 901.618.2878.

Sweat It Out

New Empower Class at Pure Barre

Pure Barre owner Lindsey Laurenzi is bringing Memphis into 2018 with a luxury infrared sauna studio, The Sweat House.

Pure Barre now offers a cardio-type class for those who want to up their heart rate at the barre. Empower is a multidirectional class using ankle weights and a platform to target different muscle groups. While still building strength, the class is at a faster pace and incorporates cardio circuits. Empower is a 45-minute class offered at all three Pure Barre Memphis locations.

Different from typical steam saunas, infrared light penetrates and heats 1 to 1.5 inches deep, allowing the core temperature to rise for a better detox sweat. A regular sauna helps rid the body of 2-3% of toxins, while infrared saunas eliminate 20-30%. The Sweat House Memphis, located in the Poplar Collection Shopping Center, has six infrared sauna pods. It is recommended to wear as little clothing as possible in the individual pods so that toxins are not trapped inside. The sauna heats up for the first half of a 30-minute session, which allows for a good sweat and calorie burn in the second half. The head stays above the pod to breathe in room temperature air.

“I’ve found that I’m less sore after Pure Barre, and my husband noticed it really helped with stress, relief, and recovery from his long runs,” says Lindsey. In addition to eliminating toxins, infrared saunas help with pain relief and can improve circulation and aid in stress reduction. They are also a great recovery tool for athletes as

Visit Purebarre.com/tn-memphis/ for a class schedule.

they increase blood flow, eliminate lactic acid, and help rejuvenate the body. Other benefits include relief from chronic pain, weight loss, anti-aging, lower blood pressure, and cellulite reduction. Lindsey suggests using the saunas twice per week to see the full benefits. The Sweat House is open every day. Appointments can be made online at thesweathouse.com/Memphis or by calling 901.249.3036.

Articles by Christin Yates

FITNESS TRENDS

Kick Butt in 2018 Kickboxing is a unique workout that allows people to go at their own pace—perfect for people at any fitness level. Rather than competing against others in the class, each individual competes against him or herself. Brenda Riels, owner of iLoveKickboxing Southaven, admits she had a hard time sticking to a workout routine before discovering kickboxing. “I tried various workouts but kept hitting plateaus in my fitness and weight loss goals,” says Brenda, who was once more than 220 pounds. “I saw results quickly with kickboxing and realized that it toned my body better than other workouts and allowed me to burn more calories in a shorter amount of time.” An iLoveKickboxing class lasts an hour, and participants can burn 500-1,000 calories. Class begins with a high-intensity warmup to get the muscles moving. Participants then work on stretching and flexibility before the bag workout

begins. There are three-minute high-intensity interval training periods followed by one-minute rest periods of punching the bags for resistance. “Aside from the health benefits, who doesn’t love relieving stress by punching some bags?” says Julia Severino, owner of the Bartlett location. UFK is another kickboxing option in Memphis. Professional and world champion kickboxers teach an array of classes, including a Body focus class. These workouts are designed to help burn fat and target multiple muscle groups. Medicine balls, kettle-bells, dumbbells, stability balls, and resistance bands are used to improve muscular

strength and to help tone those hard to reach areas. By adding simple plyometrics and calisthenics to every workout, participants burn fat while toning. UFK owner Eric Ingram says, “Kickboxing is great because its fun workout, and you are learning skill, so it’s not monotonous like a treadmill. Seeing people coming together and making friendships is just as cool as the weight loss.” For more information or to try a class, go to urbanfitnesskickboxing.com or ilovekickboxing.com.

FITNESS TRENDS

Sound and Movement While traditional yoga is all about the breath, Vocal Yoga is a new practice that incorporates sound with movement. As people flow through positions, a primal sound is added to the exhale. “As people mature, we tend to make less noise. Vocal Yoga is an hour of letting our vocalizations be more childlike, which releases tension that your body wants and needs to release,” says Laura Bresee, a speech pathologist at Memphis Speech Solutions.

“As a speech pathologist, I face people who have vocal fatigue or pain in their throat. Speaking from your abdominal muscles is a more effective way to deliver your voice,” says Bresee. “Elongating the exhale with sounds helps train the voice to remain strong and rooted in the body’s core during vocal performance. Vocal Yoga is great for singers, public speakers, and anyone who wants to relieve stress and tension in the body.”

The body’s muscles naturally tense and brace due to physical, emotional, and societal pressure. Vocal yoga is designed to help students unblock the breath and voice from parts of the body where it has been braced by the body’s natural stress response. Practicing deep abdominal breathing and rib cage expansion also helps increase respiratory volume, promotes rib cage flexibility, and reduces rib muscle calcification associated with the natural aging process.

Bresee offers Vocal Yoga for Breathing as an introduction as well as Vocal Yoga for Sounding at Sumits Yoga Memphis in the CarreFour Shopping Center at 6645 E Poplar Ave. The January workshops take place on January 11 and 18 from 7:30-8:30 am. Future dates and times will vary. Visit Masterspeechandvoice.com for a monthly schedule.

Speech Pathologist, Laura Brown teaches Vocal Yoga 10

By Christin Yates. Photo by Philip Murphy.

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NORTH MISSISSIPPI: HORN LAKE / SOUTHAVEN / OLIVE BRANCH

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UFC Germantown | 901.756.8328 Ufcgym.com/germantown

ATC Fitness – Southhaven | 662.470.5201 atc-fitness.com

Mid South Internal Medicine takes pleasure in welcoming Kimberly W. Freeman, M.D. Dr. Freeman is a graduate of The University of Tennessee Medical School and is Board Certified in Internal Medicine. She completed her undergraduate work at Princeton University. With a focus on primary care and wellness, Dr. Freeman treats patients teenage through adult. Now accepting patients.

To make an appointment, call us today at 901-767-5000, press option 1. MID SOUTH INTERNAL MEDICINE, 7550 WOLF RIVER BLVD #102, GERMANTOWN 38138

Visit wolfriverwellness.com 2017-1220 WRW-MH&F Freeman Ad.indd 1

12/20/17 2:48 PM

COVER PROFILE

LADY STRONG

By Amy Goode. Photo by Tindall Stephens.

Navy veteran and figure competitor Shayla Cooley is hot on the Memphis fitness scene. After overcoming cancer, this 35-yearold mother has become a kick-butt fitness trainer and PiYo instructor, helping herself and those around her stay healthy. What inspired your love of fitness? I was sick and tired of being “the fat friend.” I started exercising and posted my journey on social media. Before I knew it, I was getting scale pics from friends that lived in the other side of the county that I hadn’t spoken to in years telling me how I inspired them to change their lifestyle. There is nothing more inspiring than knowing you are a positive influence for so many people. That also became my accountability. My workout routine includes fasted cardio three to four days a week at Orangetheory Fitness. I lift weights about five days a week at Orangetheory and LA Fitness, and I teach PiYo two evenings a week at the YMCA in Cordova. My favorite fitness accomplishment is placing in NPC Figure competitions. In my first one I placed 1st in novice and 3rd in the open. In my most recent one, I placed 1st in the open and 1st in masters (over 35). I love the challenge of pushing myself to my limits, and I’m much more successful when I’m working towards a goal. My favorite part of my body really depends on where I am in the offseason. I would say my shoulders. I maintain a fair amount of muscle there. Shoulders are unisex and look great on everyone! I’m inspired by the people around me, especially by the people in my class who are so dedicated to their success. That’s what keeps me going. It’s also important for me to be a positive influence on my 11-year-old daughter, though she hasn’t completely taken to healthy eating. What is your biggest health challenge? I’ve had several over the years. I survived cervical cancer and had a hysterectomy when I was younger. With celiac disease, I have to eat healthy to reduce inflammation in my body, otherwise my joints hurt. Due to a skydiving accident, I have arthritis all over as well. If I don’t take care of myself, then I ache a lot more. The most beneficial thing I can do is exercise. Overall, I’ve had 12 surgeries and have always come back better and stronger! What’s your nutrition approach? I have celiac, so I am always gluten-free. In the offseason, I’m a fan of the ketogenic diet. Otherwise, I stay to stay consistent with meals similar to my competition diet but more flexible with cheat days and higher carb meals before and after workouts to support muscle growth. My No. 1 healthy habit is drinking a ton of water. I hate drinking my calories. Even when I’m not competing I easily drink 1.5 gallons of water each day. I can’t live without my yoga mat. In a pinch I can get by with just that. PiYo incorporates strength, HIIT, flexibility, and core. I can get a total body workout in a limited space. I never leave home without my water bottle or my eyebrows and mascara. I love Wunderbrow because it’s completely sweat proof! How do you stay motivated to work out when you’re “not feeling it?” I phone a friend!

When I’m not working out, I love to be outdoors! I love to hunt, camp, and take out my four-wheeler.

“After a dozen surgeries with varying down times, I’ve realized that working out is a privilege —not a chore.”

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AESTHETICS & WELLNESS Ashtoria has the advanced Laser Technology to treat all skin tones SAFELY! Medical Skin Treatments for teens, men, and women!

HOW LOSING FAT AFFECT S THE FACE Whether you’ve been following a health routine or are just starting out, it’s important to know how changes in diet and exercise can affect your body – including your face. Exercise and fat loss can improve your confidence and overall wellness. However, it can also age the face in ways that may not be desirable. A youthful face is one that is lifted and has a healthy layer of fat, most notably around the cheeks and temples. During and after fat loss, many people lose volume in their face in addition to their body. If you’ve lost body fat and feel that your face isn’t looking quite as young as it once did, consider facial treatments that stimulate collagen, replace lost volume, and hydrate the face for a youthful glow. At Ashtoria, we offer gentle laser treatments to resurface skin and stimulate collagen, temporary and long-lasting fillers to replace lost volume, and medical-grade facials to exfoliate, treat, and hydrate the skin for a youthful glow. Here are some of our top recommendations for reviving the face after fat loss:

LIGHT LASER PEEL

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A Light Laser Peel is a non-invasive treatment that gently refines pores, stimulates collagen, lifts pigment, and tightens skin for that natural glow with no downtime. Our unique laser provides a safer, more comfortable experience than other options available, and allows us to treat ALL skin tones. Each session offers gentle resurfacing with NO downtime, so you can return to normal activities immediately after treatment.

The 4D Laser Facelift is a series of synergistic, non-invasive laser treatments of both the exterior face and interior oral cavity, enabling optimal collagen stimulation to lift the face from the inside-out. Each session offers gentle resurfacing with NO downtime, so you can return to normal activities immediately after treatment.

During the month of January, you can get a Light Laser Peel with Angie Boscaccy, RN for only $200 (reg. $400 each, or 3 for $900).

During the month of January, you can get your first 4D Laser Facelift with Angie Boscaccy, RN for only $500 (reg. $750 each, or 3 for $1500).

BELLAFILL® LIQUID FACELIFT Traditional facelifts are invasive and simply pull old compromised skin tighter, failing to improve the health and integrity of skin. Bellafill® is a bio-stimulating filler that activates your body’s natural ability to build new tissue and even new vascularity, which can increase the integrity of your skin! It is the perfect filler to give a long-lasting lift to the face and is ideal for anyone looking to replace lost volume in the face. Bellafill is especially great for those who have an elevated metabolism and experience short-lived results from temporary fillers. Bellafill is the only filler with an FDA approved 5-year study on safety & efficacy. Because your long-term result is your own tissue, it will look and feel completely natural. For a limited time, you can get the Bellafill Liquid Facelift (6 syringes) for only $3000 (MSRP $4500). This service is performed by Valerie Monismith, RN who is a national Bellafill Trainer for Suneva Medical.

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AESTHETICS & WELLNESS

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E XPERIENCE THE A SHTORI A DIFFER ENCE “A Y E A R OF BE AUT Y ” The perfect gift for yourself or a loved one, and great for both men and women! We focus on getting your skin healthy, with youthful looking skin tone, hydration, and tightness. Our specially curated 12-month package includes: • 6 All Inclusive Medical Facial Treatments that rejuvenate skin and address skin conditions such as acne and pigment • 6 Laser treatments to include 4D Face Lifting, Light Laser Peels, and Light Fractional Rejuvenation • Broken Capillary Clean up and Laser Hair Removal on face • 7 Piece Skin Care Package for your Skin Type

All for only $3400 when you sign up before January 31, 2018. During your 12-month Year of Beauty you also have exclusive access to the following specials: • Dysport or Xeomin treatments (equivalent to Botox), $9 per unit • Restylane Family of Fillers, $475 per syringe • Bellafill The 5 year Filler, $500 per syringe • 20% off Body Treatments • 20% off Skin Care

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Located in the Shops at Carriage Crossing 4600 Merchants Park Circle #131 • 901.310.3530 • www.ashtoria.com • Open Monday-Saturday by appointment only

SUCCESS STORY

Total Package

PAM

Pamela Dotson did everything you’re supposed to do. She graduated from a good school, opened a successful business, and started a family. It was the American Dream until divorce, financial struggles, stress, high blood pressure, and depression led Pamela down a dark path she never saw coming. “I just couldn’t believe all of that was happening to me,” she says. “It’s very hard to be at the top of the mountain and then go to the valley so quickly.” Pamela, a 47-year-old mother of one, owned an assisted living home in Nashville and was making six figures. That all came to an abrupt end after a bad divorce whose bitter end forced her to move back in with her mom in Whitehaven. She had gained nearly 100 pounds in four years and was in and out of hospitals for issues relating to high blood pressure. There were several moments where she didn’t think she was going to make it. One morning, Pamela was dropping her daughter off at school when her chest started pounding. Her heart was racing. Fear and panic began to build as the pain intensified. “I told my daughter, ‘I’m going to drop you off,’” Pamela recalls. “’I want you to know that I’m going to the hospital. Mommy doesn’t feel well.’” When she reached the emergency room at Methodist, they immediately hooked her up to heart monitors and began running tests. Pamela was terrified and thought she was going to die.

By Curtis Speller Photo by Tindall Stephens

“I had to make a change. I chose life.” “I knew then this was not the life I wanted to live,” she declared when she learned that her high blood pressure nearly caused her heart to fail. “A lot of the weight the gain contributed to the problem. It was at that moment I had to make a change. I chose life.” Over the last three years, Pamela has lost 80 pounds and began reinventing herself. She started teaching, got her real estate license, started working out, eats healthier foods, and bought a home. Her depression and insecurities began to fade away. “It’s all in your mindset. I had to change my thinking. I wanted to improve in every aspect of my life.”

THE WORKOUT Losing 80 pounds didn’t just happen. Pamela connected with a local non-profit fitness group, Fit Nation, and began working out regularly. Fit Nation employs a variety high intensity plyometric and cardiovascular movements designed to build muscle and burn fat. Each morning, Pamela and her daughter wake up at 4:30 am to burn calories and break a sweat before school. “Health and fitness is a lifestyle,” she says. “I have to do this every day.”

THE DIET In addition to working out, Pamela has changed the way she eats. She went from chips, cookies, and soda to fruits, vegetables, and water. “One major change was water,” she says. “No matter where we go, no matter what we do, we don’t order sodas. We drink water.”

MOTIVATION Transformations can be a slow process. In Pamela’s case, it took nearly three years. She proudly admits that she wouldn’t have been able to do it without the support system at Fit Nation and total dedication to the idea of being the “total package Pam.” In pursuit of that, she started something she had never done. She began running. She started with a 5K, then another, and then another. Her proudest moment was finishing a half marathon on a cold 24-degree morning in Alabama last February. “I never, ever ever ever ever thought in a kazillion years that I would do a half marathon,” she says. “That was the hardest, most challenging thing that I have ever done, but I completed it!” To connect with Pamela or learn more about her fitness journey, find her at Totalpackagepam.com.

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Visit ymcamemphis.org to learn more & join online!

SUCCESS STORY

100-POUND TRANSFORMATION Russ Piper’s 6-month weight-loss journey

By Curtis Speller Photo by Tindall Stephens

After seeing his wife, Debbie, lose 45 pounds in less than four months, 39-year-old Russ Piper was ready to begin his own weightloss journey. A tow truck driver in Olive Branch, Miss., he weighed in at 380 pounds as a result of their lifestyle that included a lot of unhealthy food. “We’re very social, so we’d hang out a lot during the week,” Debbie recalls. “We’d have some beers not really thinking about what we were eating.” In June 2016, 34-year-old Debbie decided, “I needed to be the change in my family.” She turned to The Transformation Doctor in Collierville. By September, she had already hit her goal weight and encouraged Russ to follow her lead. “I saw Debbie’s results and I was amazed,” Russ says. After six months in the program, he lost nearly 100 pounds. Two months later he was down another 40. Even better, Russ has sustained his weight loss for five months.

The Process Russ started with a health consultation with The Transformation Doctor medical director Dr. John W. White. After examining his blood, cholesterol, and hormone levels, Dr. White suggested a customized regimen of supplements to correct imbalances that would promote weight loss. The next step was to change Russ’s eating habits using Ideal Protein, a diet program that forces the body to burn fat rather than glucose or muscle fibers. During this process, he learned how food impacts his body and to make smarter food choices. “I used to see to people in the store reading labels and I never thought I would be that guy, but now it’s a natural instinct,” Russ says. The Transformation Doctor provides bi-weekly injections with B-vitamins, amino acids, and chromium to boosts energy, help with digestion, and control appetite. “The Lipo Injections are a tool our patients use to help make sure they are getting adequate B-vitamins,” says Allison White, owner of the Transformation Doctor. “They don’t cause you to lose weight, they help support you during your weight loss journey.”

The Diet Russ and Debbie have completely changed their eating habits. They eat far less red meat, sticking to lean proteins like chicken and turkey, and eat more fresh vegetables. The biggest change they’ve made is staying away from preservatives and beer.

“No one makes me workout. I do it because I want to and have the energy to do it.” 22

Motivation In addition to weekly coaching sessions, Russ and Debbie have each other. To help maintain their new lifestyle, they began working out at home. “We converted our garage into a gym,” Russ says. “It used to be our hang out spot where we’d watch football and drink beer.” They do a mixture of weights and cardio at least three times per week. “And we do it together,” says Debbie.

NEW YEAR, NEW YOU! Here’s what Beth had to say about her experience at The Transformation Doctor: “After multiple failed attempts at weight loss, I was feeling a little desperate and hopeless that anything could change. I’ve struggled with this weight most of my adult life, and this was my last hope.

BETH LOST 30 POUNDS!

I was surprised by the simplicity and ease of the program, and how quickly I felt better! This program was successful for me because of the combination of good quality products, excellent coaching and showing up for my visits each week. I’ve met most of my goals. I’m in a healthy range in many categories where I was previously unhealthy, but I’m still going. I have a few goals left to accomplish!”

BEFORE

AFTER

DR. JOHN W. WHITE, JR. BOARD-CERTIFIED IN FAMILY MEDICINE AND OBESITY MEDICINE

@thetransformationdoc

2150 WEST POPLAR AVE., SUITE 102, COLLIERVILLE

901-221-7212 • THETRANSFORMATIONDOCTOR.COM

COACH’S CORNER

NEW YEAR, NEW YOU By Rachel Randall You’re expecting another article on how to stick to New Year’s resolutions, but this isn’t it. The new year might not change anything for you except your calendar. You will still go for a run even if it’s cold, snowing, or raining because that’s already your routine. If the weather isn’t quite right, you’ll hit the gym since you’ve already made it a habit. However, not everyone has health and fitness in their blood (yet), and come Jan. 1, many people decide to change that. When they come crowding the sidewalks or make you wait for a treadmill at the gym, this is when the “New You” shows up. Be that person who encourages instead complains. Don’t be the one who won’t slide their yoga mat over when the room gets a little too crowded. Try not to roll your eyes at the friend who tells you he or she is going to run a 5K soon. Don’t be the person who keeps someone from moving towards a healthier lifestyle. Instead, be an encourager! Use the experience and knowledge you’ve gained to benefit others. Point them towards training groups, trails, or Greenlines to help them be successful. Send them to the local running store to get fitted with the right shoes. Being the expert, use all those miles and training plans for the greater good by helping someone get off on the right foot. If you’re annoyed at having to wait a little longer for a treadmill, turn that feeling into gratitude. Appreciate that more people in your community are trying to be active. If you recognize a new face at the gym, smile and say hi. Everyone

comes from a different background and has to start somewhere. One mile is harder for a beginner than 10 are for a seasoned runner. We’re all seeking “better” not “perfect” when it comes to an active lifestyle. Help someone else continue in a forward direction. Living healthier is a marathon and not a sprint. We all face setbacks, but be there to encourage.

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

Remind those around you that that tomorrow is another day to work towards better health. “New Year, New You” may not mean you run more miles, eat healthier, or go to the gym more often in 2018. However, it could mean you’re supporting someone else to do so. You never know… you might just get another running buddy.

Rachel Randall is the go-to girl for all marketing, media, and events at Fleet Feet Sports. She has run more marathons that she can count, including the 2017 NYC marathon in November.

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FIT TECH

GOOD FORM After watching young athletes struggle on the field, not addressing injuries until completely sidelined, sports-certified physical therapist Carie McPhail teamed up with Jennifer Brown, a physical therapist with an orthopaedic certification, to address sports injuries in a more preventative way. Working with all types of athletes and specializing in runners, McPhail and Brown use DorsaVi technology to track deviations in stride, symmetry, and form the eye cannot see to prevent injury down the line. Instead

Preventative Physical Therapy to Keep Athletes Off the Sidelines

of being tethered up to a machine in a lab, athletes wear DorsaVi sensors and perform as usual to get the most accurate data. “The DorsaVi system allows us to meet clients where they train and screen them for any red flags that may set them up for an injury,” says Brown. “Memphis has a great community of endurance athletes that is diverse in experience level. We are able to use the DorsaVi system to find the strengths and weaknesses in clients no matter how seasoned they are.”

From the screenings, McPhail and Brown can suggest a number of measures to keep athletes healthier from simply changing shoes or adding in more strength training to more complex solutions like adjusting stride. McPhail and Brown encourage athletes to be monitored long term to see how their performance progresses and changes as small tweaks are made. “Our goal is to be a resource for clients to consult with about any small obstacle, hoping that we can prevent it from becoming something larger that derails their training.”

Jennifer Brown & Carrie McPhail

To learn more, visit MemphisKinetics.com.

By Christin Yates. Photos by Philip Murphy.

FIT PROFILE

THE AGELESS OUTDOORSMAN “I want to live long enough to be like you.” This is a statement most of us would love to hear someday. Not only does it indicate you have lived a long life, but it shows you’ve lived a good, full one as well—one that has impacted others. For Dale Sanders, this type of praise has become common, and for good reason. At 82 years of age, Dale is the oldest person in the world to have canoed the full length of the Mississippi River and the oldest person in the world to have hiked the entire 2,200mile Appalachian Trail, the longest hiking-only trail in the world. In 2015, Dale received worldwide attention for setting out to canoe the Mississippi at age 80. His goal was to raise money for Type 1 juvenile diabetes, an autoimmune disease that affects his great niece. He accomplished this challenge in 80 days of paddling and raised over $23,000 for the cause. A film called “Source to the Sea” traced his journey. Though this first world record is astonishing for most to imagine, Dale didn’t stop there. This past year, he decided he was going to hike the Appalachian Trail. “I wanted to give it a try,” Dale says. “I doubted I could complete it. One in five young folks complete it, so what was my chance at 82 years old?” Age was against Dale, but paddling had motivated him to try something else, and the Appalachian Trail had been on his bucket list for a long time. Born and raised on a tobacco farm in Kentucky and having worked 50 years in parks and recreation, Dale had an advantage that few have today: being accustomed to the outdoors. “Being active my whole life helped. I wanted this one thing I didn’t have,” he admits. Dale began by hiking short distances of the trail in January 2017 and set out to complete it in April. He learned early on that lightening his load as much as possible was key to his success. He was able to get four days’ worth of supplies down to 23 pounds. During the first half of the trail, Dale only ate energy bars and trail mixes. When he rapidly lost weight and realized he was losing muscle, he knew he would not make it if he didn’t take better care of himself. From then on, Dale was careful to eat plenty of carbs and proteins to replace the calories he lost walking. He created a system where he could trade car keys with other hikers going in the opposite direction and kept plenty of food and water in his vehicle. Being healthy played a huge role in whether or not Dale would complete the trail, but taking care of himself mentally presented its own separate challenges. Dale worried about loneliness and being accepted by the other hikers.

By Susanna Lancaster. Photo by Philip Murphy.

FIT PROFILE

Although the majority of people hiking the Appalachian Trail are young college graduates, Dale was not an outcast by any means. “No question about it— recognition, respect, and encouragement—I received these from the other hikers,” he says. Known as the Grey Beard Adventurer, Dale was a legend on the trail, and people were enthusiastic when they crossed paths with him. Dale impacted those he met and encouraged them in living healthy, active lifestyles and to not give up on their dreams. In turn, the other hikers praised Dale for his determination and found him a rare source of inspiration. On Oct. 26, Dale’s wife and the rest of his family joined him in hiking the last mile of the trail, finishing at ATC Headquarters, Harpers Ferry, West Virginia. He celebrated this new victory and second world record by doing a victory dance. “It’s a little sad [now] because I enjoy early morning hikes. There’s a feeling of sadness knowing I don’t have to wake up at 4 am to hike, that it’s over,” Dale admits. Yet, he’s already thinking about possibilities for his next adventurer. To learn more about Dale Sanders, visit: greybeardadventurer.com or Facebook.com/fdalesanders

PILATES AT NEW BALLET

Increase your flexibility, strength, control & endurance! Small classes in mat & mixed equipment – Reformer/Springboard More information & registration at newballet.org/pilates 2157 York Ave, Memphis • 901-726-9225

WEEKEND WARRIOR

JANIE WIEBER, RUNNER, MOUNTAIN CLIMBER, HIKER AGE: 36 OCCUPATION: Stay-home mom FAMILY: Husband, John; 2 boys, John III and Jessie; chocolate lab puppy, Jezabelle. IN 2017, I COMPLETED the Andrew Jackson Half Marathon, the Valentines 10K, and ten 5Ks and five mountain climbing/ hiking adventures. MY FAVORITE FITNESS ACCOMPLISHMENT was the LeBonheur Pumpkin Run 5K. After having my second Anterior Cervical Discectomy and Fusion (ACDF) with bone graft and three months of recovery, I ran and timed in at 31:44. I HAVE ALWAYS LOVED RUNNING. It’s not about competing with others; It’s about pushing myself. The feeling of it is so therapeutic, and it’s the same for hiking/ mountain climbing. Believe it or not, I’m afraid of heights, but the feeling of reaching the top is so rewarding. The view is amazing as well. The feeling of pushing myself physically and mentally is so rewarding. It’s not about medals or placing to me; It’s about never giving up and pushing myself pass a comfortable limit. MY HUSBAND AND BOYS ARE MY FITNESS MOTIVATION. I love that we can all be active together. Being the only female Wieber in the household, I have to keep up with the men. They keep me on my toes. MY BUCKET LIST is to climb/hike a glacier. I LOVE WATCHING FOOTBALL—especially the Dallas Cowboys. My favorite team and my favorite player is Jason Witten. I was born and raised in Dallas so they will always be my team.

“I love the support and the camaraderie of the running world.” TO NOMINATE A WEEKEND WARRIOR EMAIL:

hailey@memphishealthandfitness.com

Interview by Hailey Thomas. Photo by Philip Murphy.

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WEEKEND WARRIOR

CHRIS HANSON, RUNNER AGE: 50 OCCUPATION: Pediatrician at Laurelwood Pediatrics FAMILY: Wife, Linda; two daughters, Emily and Carrie; two schnoodles (schnauzer poodle mixes) Jade and Ruby. I JUST COMPLETED the MRTC Road Race Series and the St. Jude Half Marathon. MY WIFE, LINDA, AND I WILL BE RUNNING our next half marathon together at Disney World on Jan. 6. We’re really excited to run in one of our favorite places to vacation! I’M REALLY PROUD OF THE WAY I got into my most serious exercise and fitness habits over the past two and a half years. Soon after I turned 48, I set a goal of running my first half marathon. I bought new shoes and started running. Six months later, I crossed the finish line in the St. Jude half at 1:59:59, and so far each year I’ve been able to continue to push my time a bit faster despite getting a bit older. MOST OF MY RUNNING IS DONE alone, but there is such a great community of runners in Memphis that encourages each other. Most of the competition in running is really with yourself and against your

“Every day I run just seems to be a better day!” own goals, not against each other. It’s really cool when I get to talk to someone else about their running and celebrate with them over setting a new PR, conquering a new distance, or just finishing their first race. MY RUNNING PLAYLIST is very specific. I always run to tempo. Literally every step I take is timed to the music, so I pick songs based on tempo as well as style. Some of my favorites include: “Just Like Fire” by Pink, “On Top of the World” by Boys Like Girls, and “What I Like About You” by The Romantics. The list is really diverse, but it keeps me going and keeps my step pace pretty consistent. ONCE YOU HIT CERTAIN MILESTONE BIRTHDAYS you start to look down the road and make lifestyle choices that will help you be healthy over the next few decades. When I’m out running and see those warriors in their 70s running beside me, I’m so encouraged about the incredible effects that staying fit has on someone’s overall health. But beyond those longer-term benefits, every day I run just seems to be a better day!

Interview by Hailey Thomas. Photo by Philip Murphy.

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FOOD+NUTRITION

Intermittent Fasting: Healthy or Hype?

By Blair Mize, MS, RDN, CSSD, LDN

Intermittent Fasting (IF) is the practice of cycling through periods of not eating and eating or “feasting.” Fasts may last anywhere from hours to days. IF is thought to decrease the body’s reliance on carbohydrates and increase the use of fatty acids as fuel, thus promoting the breakdown of stored fat. The buzz around this pattern of eating is rapidly increasing, but consider the big picture before heeding the hype when deciding whether or not IF is right for you...

Hype

Health claims associated with IF include improved glucose control, increased energy levels, decreased inflammation, enhanced brain function, reduced risk of cancer and other chronic diseases, and more.

Weight loss is possible with Intermittent Fasting.

Big Picture: Many claims are based on animal studies (specifically mice), and even those studies have mixed results with no clear conclusions. The American Journal of Clinical Nutrition states that while a “few randomized controlled trials and observational clinical outcomes studies support the existence of a health benefit from fasting, substantial further research in humans is needed before the use of fasting as a health intervention can be recommended.”

Hype Intermittent Fasting is easy to implement.

Big Picture: What about those times it interferes with social aspects of eating (i.e. everyone is going out to lunch and you’re not)? Though IF may sound simple, it may not be so easy to function during fasts due to low energy, changes in mood, and decreased productivity.

Big Picture: With weight loss, individuals may also experience loss of muscle. Furthermore, when the body is inadequately nourished, physiological adaptations can occur leading to slower metabolism, which creates the potential for weight gain. On the flip side, eating regularly may help with maintenance of lean body mass and a healthy metabolism.

Hype Intermittent Fasting does not require purposeful calorie counting or restriction.

Big Picture: Going long periods without eating can lead to feeling ravenously hungry, which may result in overeating or binging during “feasting” periods. The opposite may also happen as excessive fasting or restriction can lead to nutrient deficiencies and electrolyte abnormalities. Eating every 3-5 hours throughout the day tends to stabilize insulin and blood glucose, preventing overeating at the end of the day or during feasting periods.

Do Not Try Intermittent Fasting If . . . • Y ou are not eating a balanced diet, getting adequate sleep, and managing chronic stress. Take time to assess and adjust your current habits before proceeding. Even promoters of IF recommend dialing in food quality and balance for several weeks before fasting. Ironically, they also recommend listening to your body (though “Intermittent Fasting” and “listening to your body” sounds like an oxymoron to me). • Y ou’re training most days of the week. Consistent, adequate fuel is needed to support workouts and to prevent illness or injury. • Y ou have diabetes, irritable bowel syndrome (IBS), or other chronic health conditions that may be of concern. IF has been linked to women’s health issues including reproductive health, bone formation, and metabolic activity. Speak to a Registered Dietitian and physician before starting any new diet. • Y ou have a personal or family history of disordered eating. Sadly, many of the articles about managing side effects of IF could be titled “How to Have an Eating Disorder.” • It would add stress (which would likely compound the original problem). • You do not feel well going long periods without eating.

To Sum It Up . . . Any eating plan that encourages people to work against their own internal cues of hunger and satiety is likely to be unsustainable. For that reason, the associated risks and lack of conclusive research, IF is not a practice I’d recommend to my clients.

Blair Mize, MS, RDN, CSSD, LDN is co-owner of Memphis Nutrition Group, a nutrition & lifestyle counseling practice operated by registered & licensed dietitians/nutritionists. 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 www.MemphisNutritionGroup.com.

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FOOD+NUTRITION

Apple & Fennel Salad with Roasted Shrimp

By Andrea LeTard

When a new year rolls around, it’s time for a break from heavy holiday eating. Add this clean, wintery salad to it to your New Years menu. This salad is cozy without all the calories. The apples and ginger carry a little holiday sparkle over into January, while the licorice-like fennel is perfect for a snowy Memphis day—hoping we get one! GROCERY LIST: q 1 lb shrimp – peeled and deveined with tails on q 2 fennel stalks q 2 Fuji apples q 6 cups arugula q 1 lemon q 2 Tbsps fresh ginger - grated q 1 tsp garlic - minced q 2 Tbsps honey or agave q 1 /4 cup + 1 Tbsp olive oil q K osher salt q P epper DIRECTIONS: 1. Heat oven to 400F. Toss shrimp with 1 Tbsp olive oil, 1 tsp salt, and 1/2 tsp pepper. Roast shrimp on a baking sheet for 8-10 minutes or until they just turn pink. 2. T hinly slice the bulb (bottom white part) of the fennel stalk. Cut about 1/4 cup of the fronds (herby green part) from the fennel and chop roughly. Core apples and cut into quarters. Make thin slices using a mandolin, or slice them as thinly as possible with a knife. 3. I n a salad bowl, toss the apple slices with the juice of half a lemon to keep the apple from browning. Add the fennel and arugula and toss together. 4. P repare the dressing in a small bowl. Add juice from the other half of the lemon, ginger, garlic, honey, and a dash of salt and pepper. Drizzle in 1/4 cup olive oil while whisking to combine. Taste and add more salt if needed. 5. T oss the dressing together with the salad. Top with shrimp.

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

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EVENTS CALENDAR

JANUARY EVENTS 1/6/18 Hill and Dale 8 Miler

1/20/18 Wolf River 5k

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Memphis, TN

1/13/18 Run the R-Word Out of Town 5K Arlington, TN

1/20/18 MRTC - HOLIDAY PARTY

1/14/18 Memphis Winter Off-Road Series - 3k Memphis, TN 1/20/18 Run the 901 Race Series Germantown, TN

Memphis, TN 1/27/18 Mike Cooley Overton Park 10k Trail Race

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1/27/18 The Lisa Lassandrello 5k – A Race Well Run – Est. 2006-2018 Memphis, TN 1/28/18 Memphis Winter Off-Road Series - 5k Memphis, TN 2/3/18 Crosstown 10K

Memphis, TN

1/27/18 Miracle Miles 5K Atoka, TN

2/3/18 Mike Cody 4 Mile Classic Memphis, TN

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11.25.17

PHOTO FINISH

10TH ANNUAL MRC RECOVERY RUN 5K Benefitting MRC Programs

1 5

8 5 1. Buck Acres 2. Cynthia Farmer and Jim Jones 3. Debbie Henderson 4. Latoyous Richardson 5. Davadge, Salvador, and Dawson 6. Leeanna, Avery, and Brittney

7. Joseph Martin, April Blackard, William Martin, Samantha Blackard 8. Frank Alvarado 9. Christopher Crandall and Mike Presley 10. Rachel Bolding and Amber Barnett 11. Kate Dirkes

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

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After an accident or illness, getting back to your life is the top priority. At the Center for Rehabilitative Medicine, we are dedicated to helping you recover and regain your physical health. Our care team, led by a boardcertified physical medicine and rehabilitation physician, collaborates with you to develop progressive paths to wellness that may include physical therapy, pain management, and other therapeutic services. It’s not just our job to give our patients the specialized care they need to return to an active life, it’s what we love to do.

Schedule an appointment online at RegionalOneHealth.org

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