Memphis Health+Fitness Magazine July 2021

INSPIRING ACTIVE LIFESTYLES SINCE 1996

– Summer Skincare Tips – Crisp Cocktails To Cool Down

JULY 2021

Leigh Ruston Paving the Way for Women’s Cycling

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

.org/primary-care

MORE CAPABILITY | INCREASED VERSATILITY | BIGGER ADVENTURES

TWO LOCATIONS MEANS DOUBLE THE LOVE

H+F JULY

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ON THE COVER

10 The Mineral Sunscreen Guide 18 Leigh Ruston, Paving the Way for Female Cyclists

26 Summer Sips Series! Refreshing Cocktails To Beat the Heat

FIT NEWS

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Ed Murphey Classic, August 14

BEAUTY

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Do Right By Your Lips Serums for Every Skin Type

LIVING WELL

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How To Maintain Healthy Hips

PEOPLE

20 Jake Plasco, Climbing to the Top 22 James Boler & Gibson Kelley Take On 100 Miles

24 Cycling to the Sun at Glacier National Park

FOOD+NUTRITION

30 Burmese Tofu Over Zucchini Spirals & Thai Basil Pesto

32 Drink Up! Hydration for 34

Overall Health

All About Electrolytes

MEMPHIS OUTDOORS

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Paddle It!

IN EVERY ISSUE

6 Editors’ Picks to Enjoy the Outdoors 38 Weekend Warriors:

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– LaTasha Cobb – George Abbott

Trainer Spotlight: Derek Smith Where To Find An Issue!

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42 25 Years and Running Strong Publisher Amy Goode amygfitness@comcast.net

901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Laurenne Hom Contributing Writers Halle Griggs Lucy Harrison Alexandra McCray Morgan Stritzinger Cara Greenstein Graphic Design Brian Williams Photographers Tindall Stephens Kim Thomas 648 Riverside #421 Memphis, Tennessee 38103 Send articles and photos to amy@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2021.

facebook.com/ MemphisHealthFitnessMag @MemHealthFitMag

please recycle

On the Cover: Leigh Ruston Photo by Tindall Stephens

Read us online at Memphishealthandfitness.com

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Amy Goode |

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Publisher

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

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Laurenne Hom |

Editor in Chief

Laurenne is a full-time editor and freelance Sr writer who loves to spend time outside with her (great big fluffy) dog. Surfing, cycling, and pilates are her favorite ways to stay fit when she can pull herself away from work. She’s always up for something deep fried.

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Tindall Stephens |

Photographer

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

She is a super busy mom of three teenagers,wife of a Memphis firefighter/Paramedic, and entertainer of two boston terriers …among running a full time photography business.

Tindallfarmerphotography.com

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Lucy Harrison |

Contributing Writer

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

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Kim Thomas |

Photographer

Kim Thomas is a lifestyle blogger and photographer based in Memphis. Launched in September 2010, her blog KP Fusion provides of-the-moment fashion, style, and beauty tips and trends with a little Memphis flavor thrown in. @kpfusion 4

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Alexandra McCray |

Contributing Writer

Alexandra is a passionate freelance writer and marketing communications professional.

When she isn’t glued to a keyboard, her pastimes include pursuing her only bucket list item of seeing all seven continents (of which she has already been to five!), attending kick-butt workout classes, and trying new recipes.

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Zoë Kirchoff |

Social Media Editor

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

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Halle Griggs |

Contributing Writer

A graduate research assistant by day and Bikram Yoga instructor by night, Halle is currently pursuing her Ph.D. in Rhetoric, Writing, and Technical Communication at The University of Memphis. She enjoys reading, running, blogging, fall weather, and a glass of red wine.

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Kelsey Lawrence |

Contributing Writer

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

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EDITORS’ PICKS

MAKE THE MOST OF SUMMER! Whether you’re gearing up for an outdoor excursion or creating the perfect backyard adventure, here are a few of our faves to make the most of your summer.

SET THE MOOD Create the right ambiance with Baby Fire Pits. Smokeless, odorless, and handmade— they’re easy to set up, move around, and bring with you wherever the fun is happening.

Get the party going with TikiTunes Portable Bluetooth Speaker. It has 6 hours of continuous play, and you can pair them up for surround sound.

With a soft ambient flickering light and a rechargeable design, it’s better than a standard tiki torch.

Keep the bugs away with Thermacell, which works without a smelly spray. It gives you a 15- to 20-foot zone of protection, and it’s way more effective than candles or torches.

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PREP FOR ADVENTURE The JumpSmart 3-in-1 Tool has saved me more than once! This single unit jump-starts your car, truck, or boat (without draining its battery); has a bright 4-mode flashlight; and recharges your phone, speakers, camera, and other devices. Be safe and keep this by your side.

Make sure you’re always ready for those delicate moments when you’re camping or on hikes with biodegradable TP KIT that include 5 tissues + 2 wet wipes.

Stay well fed when you’re camping, boating, and mingling with Mother Nature. Lasting Freshness Vacuum Seal Food Storage Containers are the better alternative to regular Tupperware because they are super durable and keep food fresh longer. Since they’re reusable, they’re more eco-friendly than disposable vacuum-seal bags.

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FIT NEWS

Ed Murphey Classic Returns on August 14 The 5th Annual Ed Murphey Classic is back in the Birthplace of Rock ‘N’ Roll with an evening of world-class track & field competition on August 14. There is no better way to remember the former University of Tennessee track standout Ed Murphey than to have elite track & field athletes compete right here in the Bluff City!

This year, the Ed Murphey Classic is part of the American Track League and will be broadcasted on ESPN. The American Track League was developed for the athletes and fans of this great sport, and its mission is to build a formal season of matchups and races that fans can follow. Memphis will host throws, jumps, sprints, and middle-distance athletes as they accumulate points toward the league overall standings.

The mission of the Ed Murphey Classic is to empower Memphis youth to pursue healthy and active lifestyles through track & field. It also give youth athletes in the Memphis area an opportunity to experience a world-class event and help grow the sport of track and field in collaboration with Memphis Youth Athletics.

Tickets are available to purchase on Edmurpheyclassic.com as well as at the event.

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Delta Medical Weight Management Center can HELP YOU look and feel your best!

Have you ever felt discouraged or embarrassed about the way you look?

Have you ever wondered if there is a path to better health and beauty?

Has a doctor ever mentioned your weight as a concern for your health?

If you answered yes to any of these questions, please check out the services and resources available from Delta Medical Weight Management Center.

AESTHETICS:

If you are 0–15 pounds (BMI of 25 or less) from your best weight, we hope you will consider taking advantage of the non-invasive technology we offer to trim fat, tighten skin, and tone muscle.

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BEAUT Y

The Mineral Sunscreen Guide Both chemical-based and mineral sunscreens block UVA and UVB rays, helping you avoid sunburn, skin aging, and melanoma—but why is one better than the other? Regular sunscreens are absorbed into the skin and create a chemical-based reaction with UV light, dissipating it as heat.1 Four of the common chemicals in regular sunscreen (avobenzone, oxybenzone, octocrylene, and ecamsule) are absorbed into the bloodstream2, but there are no studies to determine possible toxic effects. In addition, these chemicals may damage coral reefs.3 On the other hand, mineral sunscreens (made with zinc oxide and titanium dioxide) sit on top of the skin and block light from being absorbed at all. Plus, they layer well with other skincare products. Better safe than sorry!

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Elevé Vitamin Sea Mineral Antioxidant

Vive Sana Daily Protezione

This antioxidant-rich formula gives you a healthy glow while protecting your skin.

Super hydrating, antioxidant-rich formula that’s tinted and goes flawlessly under makeup.

1. https://www.everydayhealth.com/skin-beauty/chemical-vs-mineral-sunscreen-whats-difference/ 2. https://jamanetwork.com/journals/jama/article-abstract/2733085 3. https://www.jaad.org/article/S0190-9622(18)32189-3/fulltext

BEAUTIFUL AT REST. FLAWLESS IN MOTION. The RHA Collection Now Available at

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BEAUT Y

By Lynn Calzada

Do Right

By Your Lips As the founder of Lantana Lip Lab in East Memphis, Lynn Calzada spends her days obsessing over lip health and helping others look and feel their best.

She shares her insights on how to up your lipstick game.

HOW DO I CHOOSE THE RIGHT COLOR? Make sure the color flatters your warm, cool, or neutral skin tone.

Also, pay attention to the depth of the color. People have bright or muted physical characteristics (equally gorgeous), but that can make the difference between you wearing a lipstick and the lipstick wearing you. Play with samples!

WHAT ELSE CAN LIPSTICK DO FOR MY LIPS? Your lipstick should be moisturizing and include botanical oils like avocado, jojoba, or grape seed. It can also have a lip pumping additive to volumize, plump, hydrate, and smooth fine lines. To keep it fun, lipstick might also have a “flavor” or essence.

SHOULD A LIPSTICK INCLUDE SPF? Keep your lips protected the same as you would your face and body. Zinc-based mineral sunscreen is a great thing for your lipstick to have. Proper protection helps your lips remain soft, plump, and hydrated instead of shriveled up and dry.

WHAT SHOULD I DO BEFORE I APPLY LIPSTICK? Use a lips scrub like coconut oil and sugar that exfoliates and gets your mouth ready. It’s so simple and a must!

WHAT’S THE BEST WAY TO APPLY LIPSTICK? Different types of lips benefit from different techniques for applying lipstick. If you have naturally beautiful and well-defined lips that are already pigmented, then you might only make a slight enhancement by using your fingers to pat a small amount of product. But if you’re like most of us, you probably need a little help creating definition. Use a lip liner that is just a shade darker than your natural lip color. Neutral colors can be applied from the tube or with your fingers or a brush. If you’re applying a bolder color, like red, I recommend using a brush for easy application, especially along the lip line. Ultimately, it’s a matter of personal preference. If you feel more comfortable swirling it on from the tube, then go for it!

WHAT’S THE NO. 1 MISTAKE PEOPLE MAKE WHEN CHOOSING A LIPSTICK? It’s easy to buy a color you’ve not tried on, only to find that it doesn’t work with your skin tone. Or if it matches your skin tone, it could have too much depth of color or not enough. That can lead to trying to adjust it with a lip liner or even another lipstick—or throwing it away.

WHAT ARE COMMON MISTAKES PEOPLE MAKE WITH LIPSTICK? You can cheat your natural lip line out a little bit, but too many people go overboard. Another mistake is applying lipstick to dried, flaky lips. Most matte lipsticks are extremely drying, so that’s a big no-no. I often see people apply too many layers of matte liquid lipstick to the point of looking caky, flaky, and full of cracks.

Lantana Lip Lab creates custom lipstick and gloss blends. Their products are made in the US in an award-winning lab and are free of gluten, GMOs, paraben, and synthetic fragrance. Reach out at: Lantanaliplab.com and 901.308.0288 12

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BEAUT Y

By Virginia Jenkins

Serums for Every Skin Type What is a face serum and what does it do?

Serums have become an essential step in caring for healthy, beautiful skin. They are advanced formulas made up of concentrated active ingredients that treat specific skin concerns. There are many kinds of serums to address a variety of challenges such as dark spots, dryness, redness, fine lines, wrinkles, and more. A serum is not the same as a moisturizer. Although some serums hydrate skin, hydration may not be its main purpose.

Why is it an important part of daily skincare?

We understand eating healthy and exercising regularly for our bodies. Similarly, serums are a fundamental part of skin health. It is never too early or late to start protecting our skin from aging and harmful environmental factors.

Where does a serum fit into my skincare routine?

1. Cleanse 2. Apply toner 3. Serum is usually applied next (before moisturizer or sunscreen, whose occlusive properties will prevent the serum from absorbing) A good rule of thumb is to apply your skin care products from thinnest to thickest.

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Virginia Jenkins is an aesthetic nurse specialist at McDonald Murrmann Center for Laser & Aesthetics.

She also holds a Master’s in Fine Arts with a strong background in visual arts. She enjoys bringing her artistic gifts to the field of aesthetic nursing. She believes there is a strong relationship between the two in approach, process, and desired results. For an appointment call 901.752.4000 or visit Mmcwh360.com.

BEAUT Y

What are the best serums for each skin type and what ingredients matter?

Dry Skin SkinMedica’s HA5 and Obagi’s Hydro-Drops. HA5 has hyaluronic acid for immediate and long-term hydration. It instantly smooths fine lines and helps the skin replenish its own hyaluronic acid. The Obagi Hydro-Drops is truly a little bottle of sunshine. It is a well-rounded product with Hibiscus and Abyssinian oils in golden beads suspended in a vitamin B3 (niacinamide) base. It also has fatty acids omega 9 and 6. Together, these give instant light hydration and replenish the skin’s natural moisture barrier.

Dark Spots & Brightening With age, dark spots from years of sun exposure seem to come out of nowhere. A hard-working product is the Obagi-C RX Clarifying Serum. You get fast results with vitamin C and hydroquinone. Vitamin C brightens, improves photodamage, and evens tone. Hydroquinone is one of the most effective skin brighteners. SkinMedica’s Lytera 2.0 Serum uses tranexamic acid and retinol. Tranexamic acid reduces the production of the pigment that causes dark spots.

Acne-Prone skin Products used for acne often compromise the skin barrier. Elta MD’s Skin Recovery Serum contains amino acids and cica extract to repair a damaged skin barrier. This serum works to strengthen the skin, calm, and minimize irritation.

Lines & Wrinkles Obagi’s ELASTIderm works to develop elastin. It uses the zinc to protect, copper to firm and smooth, and malonic acid to remove dead skin cells. ELASTIderm treats laxity and crepe-ness on the face and neck.

Sensitive Skin Many perceive skin to be sensitive when in fact it is unhealthy. TNS Recovery Complex improves the overall health of skin. Look for growth factors, amino acids, and antioxidants to reduce inflammation, promote cell growth, and protect against damage. Benefits include enhanced skin resiliency.

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Every Skin Type SkinMedica’s TNS Advanced+ Serum has the latest technology and scientific advancements in skincare. Look for next-generation growth factors, peptides, botanicals, and marine extracts to nourish and tighten all skin types. A true fit for the minimalist that prefers a shorter skincare routine.

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LIVING WELL

By Andrew Wodowski, M.D.

How To Maintain Healthy Hips People are living longer and putting more demands on their bodies as they age. In 2021, many people age 65–70 and older are still working, playing recreational sports, and caring for grandchildren! Life demands mobility from your body, which can place stress on your muscles, ligaments, and most importantly, hip and knee joints. With the natural aging process, approximately 6%–10% of people can develop arthritis of the hip. And many of them require hip replacement to improve their quality of life, improve their mobility, and keep them active and healthy.

WHAT CAUSES HIP PAIN Hip pain can be the result of many things. Muscle sprains and strains, back arthritis/scoliosis, and bursitis (inflammation of the fluid-filled sac that cushions the hip bone from the muscle and skin) are very common. As aging occurs, even simple activities may cause these to flare up. Should hip pain occur, a quick radiograph (X-ray) and discussion with your doctor can provide a diagnosis. Many times, nonsurgical management alleviates these issues. Hip osteoarthritis can also be exacerbated at times, but is relatively uncommon compared to these other reasons.

WHAT TO EXPECT AFTER A HIP REPLACEMENT After a hip replacement, most patients return to a fully functional life with a significant improvement in pain and mobility. Many return to recreational sports, and regular activities of living become easier. For most, it is quite a dramatic improvement in their life. There are no movement restrictions after modern hip replacement, so immediately afterward you can sleep in any position, get up and down from sitting, and squat/stoop to pick things up. To keep up your fitness after a hip replacement, being as active as possible is encouraged! Running on a hip replacement is not discouraged, and some ultramarathoners and other highlevel athletes have even had both their hips replaced. With modern techniques and materials, the risk of a problem due to running or sports like tennis, golf, or kayaking is low.

Overall, when you keep your body healthy and active, your joints will thank you. So continue to chase par, get out on that river, and enter the doubles tournament at the tennis club. If you develop joint pain, we will be there for you to keep you going strong.

HOW TO HELP PREVENT OSTEOARTHRITIS Keeping your hips healthy as you age is important to maintain function. There are some things you can do to help prevent osteoarthritis.

1. Maintain a normal, healthy weight.

2. E ngage in regular low-impact aerobic exercise such as cycling (recumbent, stationary, or outdoors), elliptical exercises, or even walking around the community to promote cardiovascular health.

3. A balanced diet rich in calcium and vitamin D, lean proteins such as fish and chicken, and moderate carbohydrates can help your body maintain strength, structure, and overall longevity.

MEASURES TO TAKE BEFORE SURGERY Despite the above methods, some people still develop hip osteoarthritis. Prior to surgery, a number of modalities are used to prevent or delay the need for a hip replacement. These include injections, physical therapy, anti-inflammatory medications, and use of a cane/walker. When these fail to provide relief, or when the pain from arthritis starts limiting you from regular daily activities such as putting shoes on or walking around the grocery, then it may be time to consider hip replacement.

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Dr. Andrew Wodowski is a board-certified fellowship-trained orthopedic surgeon specializing in hip and knee disorders at OrthoSouth. He focuses primarily on both hip and knee replacement as well as revision hip and knee replacement.

He sees patients at OrthoSouth’s Memphis-Briarcrest Ave., Germantown, and Southaven clinics. Reach him at 901.641.3000 or online at Orthosouth.org.

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PROHEALTHMEMPHIS.COM

MEMPHIS FIT

By Alexandra McCray Photo by Tindall Stephens

Leigh Ruston is Paving the Way for Female Cyclists

Shelby Tucker, Teressa Lang, Leigh Ruston, Lindsay Sigler, and Claire Alexander

“Cycling is predominantly male. We wanted to offer another option in the city for road racing and road teams for women and enhance the women’s cycling community in general.”

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MEMPHIS FIT

Before Leigh Ruston, 43, co-founded the new 901 Racing women’s team, there weren’t many choices for women in Memphis who wanted to cycle competitively with an amateur team. That is why she and Shelby Tucker joined forces in the fall of 2020 to add a women’s arm to 901 Racing.

for road racing and road teams for women, and enhance the women’s cycling community in general,” says Leigh.

Creating Connections The team now consists of Leigh, Shelby, Lindsay Sigler, Teressa Lang, and Claire Alexander, all of whom vary in age and riding background, yet are equally committed to that mission. Though it’s only a group of five currently, Leigh desires that the team expand organically and with intention. “Our goal the first year or so is not to have massive growth necessarily by adding women left and right,” she says.

“There is camaraderie we must have because out there on the course, you have to work so hard for your team. And you may end up in last place, and you have to like these people. You have to be connected in that way in order to put yourself out there for someone else.”

One of the things Leigh loves most about how the team has come together is the fact that the bond they need to succeed has been built over time. When she and Shelby set out to recruit members, they were mainly familiar with Lindsay, Teressa, and Claire through their interactions with them at group rides around town. Logging 60–75 miles together each Saturday, team rides throughout the week, a training camp getaway, and constant communication — have all encouraged a true friendship to blossom between the women.

Jumping Into Their First Season

Though the pair differ in experience, Leigh has been racing for seven years while Shelby has nearly two under her belt, their objective is the same. The co-managers ultimately aspire to get more women involved in the sport and interested in bike riding. “Cycling is predominantly male. We wanted to offer another option in the city

The team can draw on those relationships for strength as they tackle road and gravel races this summer and support one another during mountain bike events. They have already competed in the Mississippi Gravel Cup, Polecat Grand Prix, MTB Short Track at Shelby Farms, and UNBOUND Gravel to name a few.

As the season heats up, Leigh says the team looks forward to taking on Tennessee state races. She adds, “There are some of us that are individually hitting races. Like, I personally qualified for the USA Cycling Gran Fondo National Championship, which is something

I have to do on my own.” The women also go solo for training throughout the week to supplement their group rides. A few of them, Leigh included, work with coaches while others manage their own workouts.

In addition to consistent conditioning and an outstanding group dynamic, Leigh says the team has benefited greatly from the support and knowledge of the men’s division of 901 Racing. “From the beginning, they have provided a welcoming environment for our success as a women’s team with them. They’ve been supportive and encouraging, and respected our uniqueness as a women’s team,” she says.

Spreading the Word It was the same openness of other male cyclists that helped Leigh get into the sport herself. After lackluster triathlon performances, she decided to focus solely on cycling. “I had talked to a couple of guy friends of mine, and I showed up in tennis shoes and a tank top,” she recalls of her first group ride 11 years ago. “I didn’t know anything. I didn’t even know people in my age category raced bikes amateurly,” she says. Based on her experience, Leigh knew that to get more women into cycling, information about it needed to be accessible, because the sport can appear intimidating from the outside.

This spring, she, Lindsay, and another cyclist Amanda Tacker created the WMN Cyclists of the 901 Instagram page to showcase female riders and groups in Memphis. That, along with the WMN Cyclists of the 901 private Facebook group are designed to inspire, educate, and foster relationships. Leigh also uses Facebook to schedule rides with group members.

She encourages those interested in riding or looking to be a part of the team to join the Facebook group and participate in those rides to familiarize themselves with the sport and members of the 901 Racing women’s team. “Come meet us. Talk to me if you want to know what racing is about,” Leigh says. You can also catch the team regularly at weekly Memphis Hightailers and Trinity rides, as well as charity events.

The team always loves to see more women on bikes.

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MEMPHIS FIT

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By Morgan Stritzinger Photo by Tindall Stephens

MEMPHIS FIT

CLIMBING TO THE TOP

At 16 years old, Jake Plasco has bigger aspirations than just finishing school. This rising senior from Arlington High is setting his eyes set on the world’s stage at the 2024 Paris Summer Olympics.

A Lifestyle of Dedication Not a newcomer to the sport, Jake started climbing at age 10, when his family lived near Whitewater Center in North Carolina. “I saw people out there, and I wanted to try it,” he explains.

Jake pushed his training even harder when he moved to Memphis in 2018.

He trains at High Point Climbing and Fitness and is a member of its competitive team. They meet three times a week with their coach Adam Janicki, but you’ll find him there even more often—about 30 hours a week.

“I wake up, go to school, relax for a little bit, and then go to the gym for five or six hours,” he says. Fortunately, learning comes easily to him so balancing homework hasn’t been too challenging. “I go there to train, but it’s also where I go to hang out with my friends. The community is so important to me. Everyone is so encouraging that it keeps me motivated to train.”

Climb On As a well-rounded climber, Jake trains in both bouldering and lead climbing.

He’s following in the footsteps of one of his idols, professional Czech climber Adam Ondra, who will be in the Olympics this summer.

Bouldering takes place on shorter walls with routes less than 20 feet high.

The climbers complete a specific route (without a harness or ropes) and use a crash pad to land. In competition, they have unlimited attempts to complete the route but must do it in four to five minutes.

Lead climbing uses an established route with permanent anchors that harnessed climbers clip into as they ascend. They only have one chance to complete the route and must do it as fast as they can. “When I’m on the wall, all I am thinking is just keep going,” he says.

Most of Jake’s training happens indoors at High Point, but he also enjoys taking it outside. Some of his favorite climbs are Horse Pens 40 in Alabama and Jackson Falls in Illinois. This month, he’s traveling with his team to Reno to compete in the Youth National Championship. It’s his second time, and he says: “I feel really good about this year. I am placed better in this year’s competition and think I can make it to finals.”

Mental & Physical Preparation Leading up to the Youth National Championship, Jake is increasing the intensity of his training until a week before the competition to taper down.

“At that point, I will have to trust that I trained my best and focus on keeping a positive mindset,” he says.

Jake continues: “Climbing is as much a mental sport as it is a physical sport.

You have one chance to show what you are capable of so you have to keep your cool.”

Beyond this summer, Jake will be wrapping up his last year of high school.

Climbing at the collegiate level is no question, but a spot on the US Olympic Sport Climbing Team? We’ll just have to wait and see.

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MEMPHIS FIT

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By Morgan Stritzinger Photo by Tindall Stephens

MEMPHIS FIT

2 FRIENDS TAKE ON 100 MILES Most of us enjoy going to dinner, having a backyard barbecue, or going camping with friends. However, James Boler (42) and Gibson Kelley (37) have a unique way of spending time together—one that formed over their love of running distances as long as 100 miles.

MEET THE RUNNERS James was a natural athlete from the start.

He’s excelled at baseball and competitive softball throughout his life. Running is a more recent passion that developed three years ago when he was 39. It’s a passion he balances with his roles as a father, husband, and Production Shop Manager at Signworks.

Gibson, on the other hand, has been a lifelong runner and did track and field at the collegiate level. She’s tackled long-distance running for the past 11 years, managing her training with being a mother, wife, and Project Manager at LightEdison.

Like many good running friendships, they met at a group run, hosted by Breakaway Running, that met every Saturday morning for six- to 16-mile distances. They also participated in local half and full marathons.

Gibson shared her training regimen that incorporated tempo runs to build speed.

“She was doing training runs that I wasn’t experienced in, so I asked to join her. We met every Tuesday and Thursday at 5 am so we could be home by 6:30 to get our kids ready for school,” James says. Those early morning sessions were the start of something greater.

SETTING THEIR SIGHTS HIGHER One hundred miles is a feat for any person, and James says, “I wanted to see what we were capable of as humans and athletes.”

Gibson put it plainly, “We’re both extremely competitive, and we wanted to push ourselves to see how far we could go.”

Fueled by challenge, they signed up for the April 2021 Seven Trails Ultra Festival in Virginia. Participants have 36 hours to complete the 100-mile course, which consists of 13 7.7-mile loops.

Giving themselves plenty of time, they kicked off training in January 2020. A typical week included long runs, speed and tempo work, and cross-training. On Friday evenings, they would meet at 6 for a long run of up to 30 miles to get comfortable moving in the dark. They met on Saturday afternoons for a second long run, which ranged from 15 to 18 miles and got them accustomed to running on tired legs.

Gibson explains: “Running is a mental game. If your body is in shape but your brain isn’t, you won’t be able to finish.”

RACE DAY NEVER GOES AS PLANNED James and Gibson went into the race with a strategy. From start to finish, they planned to run the first three-quarters of a mile then walk the final quarter. Ambition got the best of them, though. “The weather was perfect and we felt good,” James says, so they decided to run as far as they could before walking.

They finally slowed down after mile 30.

“Our original goal was to finish in 24 hours, but mid-race we set a new goal to complete 60 miles in 12 hours,” James says. After each loop, they stopped at the aid station for food and hydration but kept their breaks to four minutes to meet their goal time.

When they reached mile 60, James had to slow down because his knee was swelling.

He encouraged Gibson to push ahead without him. At mile 80, she was facing painful blisters on her feet.

Gibson says, “Running on your own at night when you’re cold and in pain is where that mental aspect kicks in.” On the last halfmile of the course, runners have views of an

arched bridge. She continues: “When I saw those arches, I didn’t know whether to laugh or cry. It was the most humbling and empowering experience of my life.”

Gibson completed the race in 22:18. James finished 30 minutes later at 22:50. They crossed the finish line around 3 am, exceeding their 24-hour goal by over an hour.

GOING FURTHER TOGETHER Although they didn’t finish together, they still credit one another for their success.

“We completed more than 200 runs together and finished every workout, no matter how hard or hot it was. We are extremely competitive but have strong mutual respect. I couldn’t have done this without her,” James says.

“It’s rare to find someone willing to take on this big commitment with you. We bounce ideas off of one another and learn from each other. Our spouses and children are close. We are really lucky,” Gibson adds.

Their families were also crucial to their success. They agree that they could not have completed the race without the support of their spouses and kids. Their encouragement and cheering throughout training and the entire race kept fuel on the fire.

LOOKING AHEAD After a few weeks of recovery, they’ve already talked about what’s next. Other races are on the schedule— a triathlon for James and a 50K race for Gibson. They are both participating in the St. Jude Marathon this fall, and Gibson will co-captain the Breakaway Running fundraising team. And James says casually: “Who knows? We might even sign up for a 200-mile race.”

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MEMPHIS FIT

By Kelsey J. Lawrence Photos by Clark & Kelsey J. Lawrence

C YC L I N G TO T H E S U N

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MEMPHIS FIT

In the highest gear my rental bike could reach, I work to keep my posture strong and pedal strokes smooth as I fight my way uphill.

Quads screaming, I gradually gain altitude on a road known for its elevation and grandeur. I take note of my thoughts in a constant battle from pain to gratitude and back to pain. Can I push myself to the next scenic overlook? Ow, it hurts. Stop complaining, look at these views! How did that woman just pass me? I need to keep going. I can’t. I can. I can’t. I will.

At Mile 7, we encountered a tunnel carved through the side of the mountain. It featured several stone archways with picture-window views of Livingston Range. When I saw melting snow flowing over the edge of an archway, I parked my bike and stood under the icecold waterfall.

Cycling up Going-to-the-Sun Road in Glacier National Park was not something that my husband, Clark, and I got into shape for or planned ahead of time. The only “bike” I’d ridden in the last five years was my Peloton that goes nowhere. Once we learned there were still rentals available over Memorial Day weekend, we decided to go for it.

There is nothing quite like a freezing shower to make a person feel alive on the side of a mountain toward the end of an uphill climb.

It takes an intense focus on breath control and a little bit of lunacy to stay under a snowmelt waterfall for more than a few seconds.

As someone who waterskis in the winter and never passes up an opportunity to jump into a glacial lake, pushing myself to stay until I’m able to regain control of my breath brings me to an ultimate state of awareness. It’s my own personal form of mindfulness meditation and it’s not for the faint of heart.

Sure, we had the option of renting electric bikes that would provide motorized assistance uphill, but we opted for sweat and hard work instead. We figured we should earn the huckleberry beers we ultimately decided were worth the added weight in our backpack.

One more mile up the road, we finally reached “the loop,” which is the turning point for most hikers and cyclists making the trek.

There we shared a beer and a huckleberry bear claw, a celebrated treat offered only at Polebridge Mercantile, a remote and historic little bakery located just outside the park’s boundary.

Going-to-the-Sun Road is one of the most scenic highways in America. Snaking its way from the east side of the park to the west, it’s the only road that traverses through Glacier National Park. Hugging the mountainside the entire way, it’s 50 miles of steep cliffs, beautiful valleys, cascading waterfalls, and if you’re lucky, wildlife sightings.

It took a little coaxing, but I convinced Clark to join me for another couple of miles. On those last two miles, we maneuvered around several piles of bear scat, a reminder that we were, indeed, sharing the road.

As snow plows and repair crews work toward clearing the road to the highest point in the park, Logan Pass (6,646 feet), the finished portion is open exclusively to hikers and cyclists for just a few short weeks each year.

We spent the first four miles taking in the scent of cedar forests and the rushing sound of McDonald Creek as we enjoyed a leisurely 200-foot climb in elevation.

After 10 miles, we decided to turn around and ride our brakes down, paying kindness forward with words of encouragement to those just beginning their climb.

I always tell people that I might not have been born if it hadn’t been for Glacier National Park. My mom and dad met in the ‘70s while working in the park. I grew up camping and hiking in those mountains, and my first bike ride up Going-to-the-Sun Road further strengthened the bond I have with that majestic place, affectionately known as the “Crown of the Continent.”

The gentle incline gave way to a steeper climb that required continuous pedaling and encouraging words from those enjoying their well-earned cruise down.

HEALTHY STARTS HERE.

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SUMMER SIPS

By Cara Greenstein

Grapefruit & Gin Summer Spritz Cueing my drink of choice for the foreseeable future — this sparkling grapefruit number is refreshing and the most beautiful color! Just before stirring with a citrus peel, its ingredients form an effortless ombre effect.

Ingredients: q q q q q

2 ounces gin 3 ounces fresh grapefruit juice 3 ounces lime sparkling water J uice of half a lime O range or grapefruit peel, to garnish

Directions: Fill a tumbler with ice. Pour gin, grapefruit juice, and sparkling water in order.

Squeeze lime and give a light stir. Garnish with citrus peel.

Prep Time: 5 minutes | Makes 1 serving

Jalapeño-Infused Gin Rickey Mix up an easy at-home cocktail with a bit of spice and citrus to kick the weekend into gear.

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Ingredients:

Directions:

q 1 1/2 ounce gin q 1 /2 ounce jalapeño simple syrup (shop local with Cane & Herb, caneandherb.com) q 1 lime, halved q 4 –6 ounces sparkling water

Fill a glass with ice. Add gin and jalapeño simple syrup. Squeeze juice of 1/2 lime.

Pour over your favorite mineral or soda water. Garnish with a lime wheel.

Prep Time: 5 minutes | Makes 1 serving

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

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

SUMMER SIPS

By Emilee Hudsmith

Charred Yellowstone Sunset

Ingredients: q 2 oranges q 1 can club soda q 1 oz vodka q F resh basil

Directions: Juice one orange and strain out the pulp and put it into a shaker. Add 1 muddled basil leaf and 3 oz club soda.

Shake well and pour into a glass with ice. Slice a round from the other orange and grill it for 1 minute on each side. Garnish with the grilled orange slice and fresh basil leaves.

Prep Time: 5 minutes | Makes 1 Serving

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

27

SUMMER SIPS

By Mary Alexander Satterfield

BLACKBERRY JALAPEÑO

Margarita

This cocktail has been my go-to drink all summer.

Refreshing with a little kick for added flavor!

You can omit the jalapenos if you like things mild.

Ingredients: q q q q q q q q

1 .5 oz silver tequila 2 oz lemonade or limeade 1 oz lime Topo Chico 5 blackberries 1 lime 1 ⁄4 cup kosher salt 1 jalapeno, sliced I ce

Directions: Prepare the salted rim by zesting a lime into the kosher salt and mix to combine.

Cut the lime into fourths and run a lime wedge around the rim of a chilled glass, then dip it into the salt. Add blackberries to the bottom of your glass and muddle them to release their flavor. Next, add enough ice to fill your glass halfway. Pour in the tequila, lemonade or limeade, and lastly top with Topo Chico.

Stir to combine and top with fresh jalapenos. Sip and enjoy!

Prep Time: 5 minutes | Makes 1 Serving

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29

FOOD+NUTRITION

By Pavithra Elangovan

Burmese Tofu Over Zucchini Spirals & Thai Basil Pesto This is a delicious dish to make that’s light, flavorful, and refreshing when it’s hot.

Soy-free Burmese tofu (made with chickpea flour) and fresh veggies bring new tastes to your palate and plenty of nutrients to fuel your summer adventures.

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Pavithra Elangovan is a recipe developer, food stylist/photographer, and is the creator behind the popular Instagram page, @dishesfrommykitchen. With an emphasis on health and wellness, she creates recipes that emphasize flavor while preserving the natural nutrition of ingredients. She also is the creator/owner of her blog Dishesfrommykitchen.com, a food blog with an immense repository of tried and tested recipes, featuring many cuisines.

FOOD+NUTRITION

Prep Time: 30 minutes Makes 2 Servings

Salad Ingredients: q 1 large zucchini (spiralized) q 1 cup Burmese tofu q 1 to 2 Tbsp Thai basil pesto (as needed) q 2 Tbsp roasted peanuts (coarsely crushed) q P inch of salt Garnish: q F ew green onion q F ew dill leaves

Thai Basil Peanut Pesto Ingredients: q q q q q q q q q q q

½ cup Thai basil (tightly packed) ½ cup cilantro (tightly packed) ¼ cup peanuts (roasted) ¼ cup oil (flavorless) 1 inch piece ginger 2 cloves garlic 1 Thai green chili ½ Tbsp soy sauce L emon juice from ½ lemon 1 Tbsp brown sugar ½ tsp kosher salt

Thai Basil Peanut Pesto Method: Salad Method: Place all the ingredients in a bowl, add pesto, and gently mix to combine. Transfer to a serving platter and garnish with crushed peanuts, green onion, and dill leaves. Serve immediately.

Place all of the ingredients in a food processor until coarsely combined.

It can be stored in an airtight container in the refrigerator for up to 10 days.

Burmese Tofu Ingredients (about 3 cups): q q q q

1 cup garbanzo bean flour 2 cups water 1 tsp salt ¼ tsp turmeric

Burmese Tofu Method: Grease an 8x8 square pan with oil.

In a bowl mix flour, water, salt, and turmeric. Use an electric beater to make it smooth.

Transfer to a saucepan and cook over low heat for about 8 to 10 mins, stirring continuously with a small whisk. The mixture will start to thicken and start to coat the bottom of the pan when it’s done.

Taste to see if the garbanzo flour is cooked and no longer tastes raw. If needed, cook a little longer.

Immediately transfer the mixture to the greased pan, and give it a good tap to spread it.

Refrigerate at least for an hour. Invert the pan and cut them into cubes. It makes about 3 cups, which you can store for up to 3 or 4 days in the refrigerator.

31

FOOD+NUTRITION

By Jacqueline Daughtry, Clinical Nutrition Manager at Regional One Health

DRINK UP!

How To Stay Hydrated For Overall Health Many factors play a role in good health, and one of the most important is also one of the most overlooked: PROPER HYDRATION. During the Mid-South’s hot, humid summers, it is especially crucial to stay hydrated, but it can be hard to take in enough fluids. Despite water being critical to sustaining life and an important part of overall health, many people still don’t drink enough of it.

HOW MUCH WATER SHOULD I DRINK? Figure out your body weight in pounds.

Divide that in half, and that’s the low end for how many ounces of fluid you need each day. Your total weight is the high end for ounces of fluid. If you weigh 150 pounds you should consume between 75 and 150 ounces of fluid daily.

32

WHEN TO DRINK MORE Your fluid needs increase under certain circumstances. Anyone who eats a lot of protein and/or fiber should increase fluids, as should those with chronic illnesses or taking certain medications. The very young and the elderly or older adults are also at greater risk for dehydration. People with conditions like heart or kidney disease should follow their provider’s guidance for fluid intake/hydration.

If you spend a lot of time outdoors, you need more fluids to avoid heat exhaustion or heat stroke. Sweating a lot puts you at higher risk of dehydration. Increase your fluid intake when it’s hotter and/or when you’re more active.

Jacqueline Daughtry is the Clinical Nutrition Manager at Regional One Health.

For more information, go to Regionalonehealth.org.

FOOD+NUTRITION

HYDRATION SCHEDULE FOR EXERCISE BEFORE: About 15–30 minutes before starting, aim for 7–12 ounces DURING: Every 15–20 minutes during exercise, aim for 4–8 ounces AFTER: Drink 8 ounces immediately and 2–3 cups over the next few hours

WHAT TO DO IF YOU BECOME DEHYDRATED Be aware of the signs of dehydration and overheating and get to a cool place and drink water if you experience them.

Nausea, headaches, faintness, muscle cramps, and fatigue are all serious red flags, and more subtle signals include chapped lips, dry skin, bloating, or a hoarse voice. It’s best to regularly consume fluids, not wait until you feel thirsty. Avoid too much alcohol or caffeinated drinks, which can be dehydrating.

ELECTROLYTES If you are active for long periods of time, you may need sports drinks with electrolytes. Just be mindful of the sugar content. You don’t want to consume significant calories from added sugar.

TIPS TO STAY HYDRATED THROUGHOUT THE DAY Try starting and ending your day with a glass of water and drinking water before each meal and with meals. Carry a refillable bottle and sip throughout the day, or drink 1 cup per hour during the workday. These are easy ways to meet your hydration goals.

While water truly is the best rehydration choice, smoothies and juices with no added sugar, tea, sparkling water, low-fat milk, and even popsicles are good options for mixing it up. Infusing water with mint, citrus slices, berries, etc. is also flavorful and healthy. Eating fresh produce like cucumbers, peaches, berries, oranges, tomatoes, and melons have high water content and can help.

THE SIMPLEST WAY TO FEEL YOUR BEST While you may understand you need to stay hydrated to avoid serious health emergencies, you may not realize just how much better this simple step can make you feel. Proper hydration helps prevent kidney stones, promotes stable blood pressure, reduces asthma and allergy symptoms, and even eases hangovers. It regulates body temperature, improves digestion, and keeps the mouth; nose; and eyes from feeling dry.

Fluids boost performance during strenuous activity by making minerals and nutrients more accessible to different parts of the body, helping deliver oxygen throughout the body and keeping joints lubricated. Cognitively, it prevents negative impacts on the brain, hormones, and neurotransmitters that can lead to problems with thinking and reasoning.

There are even aesthetic benefits. Drinking water promotes weight loss and reduces vulnerability to skin disorders and premature wrinkling. Proper hydration can be a challenge, but your body will thank you. If you get in the habit of drinking water throughout the day and try some healthy alternatives to keep things interesting, you can feel better, look better and perform better!

TRY THESE EASY RECIPES FROM THE AMERICAN HEART ASSOCIATION FOR TASTY HYDRATION! STRAWBERRY-BASIL > 4 sliced strawberries

WATERMELON-MINTCUCUMBER

> 2 muddled fresh basil leaves

> 1/2 cup of cubed watermelon

> 3 cups of water

> 3 cucumber muddled slices

ORANGE-CRANBERRY > 1 sliced/muddled orange > 10 crushed/muddled cranberries > 3 cups of water

> 2 sprigs muddled fresh mint leaves > 3 cups of water Refrigerate for at least 2 hours before drinking in order to bring out the flavors. Add one cup of ice before drinking.

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

All About Electrolytes Electrolytes are electrically charged minerals that help the body function. While they are used in many metabolic processes and are essential for supporting normal nerve, heart, and brain function—electrolytes are most famous for their role in hydration.

Water + Electrolytes = Hydration Staying hydrated is key for performance and protecting overall health and well-being. Water may quench your thirst but alone is not an effective rehydrator. Sweating, urination, certain medications, and medical conditions all lead to loss of both fluid and electrolytes.

Drinking enough water is equally important as taking in adequate electrolytes for hydration.

HYPONATREMIA occurs when the concentration of sodium in your blood is abnormally low. It can stem from drinking too much water, causing the sodium in your body to become diluted.

Symptoms: Nausea and vomiting, headache, confusion, loss of energy, fatigue, restlessness and irritability, muscle weakness, spasms/cramps, seizures, coma.

DEHYDRATION occurs when your body uses or loses more fluid than you take in.

Symptoms: extreme thirst, muscle cramps/spasms, weakness, unusual fatigue, light-headedness, headache, dark urine, dry mouth, infrequent urination, unusually rapid heart rate, numbness, confusion, change in blood pressure, seizure

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

FOOD+NUTRITION

EAT YOUR ELECTROLYTES! Did you know that most people meet their need for electrolytes through food?

SODIUM: – pretzels – soup – pickles – soy sauce – mustard – deli meat – canned foods – crackers – salad dressing – table salt

POTASSIUM: – bananas – potatoes – avocado – dark leafy

MAGNESIUM: – seeds – nuts – peanut butter – spinach – beans

PHOSPHATE: – poultry – pork – seafood – dairy – whole grains

greens

– citrus fruits

CALCIUM: – milk – yogurt – leafy greens – fish with

Enjoy ReliefLifefor Without Limitations marathon pain

edible bones

– calcium-

fortified food

CHLORIDE: – table salt

Health is Vital to Living Life to its Fullest.

SHOULD YOU SUPPLEMENT? A varied, balanced diet typically provides adequate electrolytes.

However, you may need extra help staying hydrated depending on your activity level, the weather, how much you sweat, and if you’ve recently been sick. A general rule of thumb is to stick with water (and maybe some salty snacks) for activities lasting less than an hour For longer activities, consider adding electrolytes. If you’re heading out for a long bike ride, hot and humid hike, or sweaty soccer match, explore options like sports drinks, electrolyteenhanced beverages, or tablets/mixes that contain mainly sodium chloride as well as a little potassium, calcium, and possibly magnesium.

Electrolyte and hydration needs vary widely based on factors like body size, physical activity, sweat rate, metabolism, environmental conditions, and diet composition. There is no one-size-fits-all fluid and electrolyte plan, but the registered dietitians at Memphis Nutrition Group can help with fine-tuning your practices and strategies so you can feel well, fuel well, and perform Well.

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MEMPHIS OUTD O ORS

By Cara Greenstein Photo by Southern Explorers Club

PADDLE IT! Discover Memphis Naturally is a dedicated local and visitor’s resource to experience the variety of our city’s outdoor assets and destinations and prompt a new bucket list for healthy living. Now that summer’s in full swing, we’ve found time to explore new routes and resources across Memphis. Join in!

A day trip on the Ghost River section of the Upper Wolf River includes a hauntingly beautiful stretch marked by hardwood forests, bald cypress-tupelo swamps, and open marshes — habitats with unique opportunities for viewing birds and other wildlife. Its pristine wilderness offers paddlers a reprieve from city life without having to travel far. Bring your own kayak or canoe, or rent one from a guide in town such as Kayak Memphis or Blues City Kayaks.

Poplar Tree Lake is a peaceful lake at Meeman-Shelby Forest State Park where you can explore 125 acres of flat water by kayak, canoe, or stand-up paddeboard. The lake is perfect for less-experienced paddlers—no need to worry about wake from powerboats!

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Discover Memphis Naturally was founded as a resource to rediscover the variety of our city’s outdoor assets and destinations and prompt a new bucket list for healthy living. For a full list of experiences and adventures, visit Memphisadventures.com and follow along on Instagram for daily ideas at @naturallymem.

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WEEKEND WARRIOR Photo by Tindall Stephens

LaTasha Cobb, Runner 46, Accountant

TEAM PLAYER: I’m an ambassador of Black Girls Run! Memphis FAVORITE FITNESS ACCOMPLISHMENT: Pacing the Little Rock Marathon for two years. I never thought I would be a runner or marathoner, and didn’t have pacer on my radar. It was such a joy to have the opportunity to help others achieve their goals.

THE RUN I’LL NEVER FORGET: The Detroit Free Press Marathon was my first. I registered for the half marathon, but decided at the last minute to change to the full. I wasn’t a runner while I lived in Detroit, so it was great to run for the first time in my hometown through all of the neighborhoods I grew up in. Running from Detroit to Canada and back was amazing.

WHAT’S NEXT: CHF Race for HOPE, Little Rock Marathon, and St. Jude 4-race challenge (5K, 10K, half marathon, and marathon)

I

f

RUNNING: I love that all shapes, sizes, and ages can lace up to hit the pavement—and that the running community encourages and celebrates your accomplishments whether it is running to lose weight, running a race for the first time, finishing a particular distance, achieving a personal best, or working on a bucket list to run in all of the states. I appreciate the friends who have encouraged the last runner in the group to keep going during training and races, and that Black Girls Run! lives up to the motto of No Woman Left Behind.

MOTIVATION: Keeping up with my 3-year-old daughter Zanna, who is full of energy, likes to run, and gets so excited when she can work out with me.

SPEED BUMPS: I’ve always been on a roller coaster ride with weight and healthy eating. With the demands of working overtime along with gaining weight, I stopped working out and running, so now I am back on the journey of losing weight and training for another marathon.

PLAYLIST: I love listening to ‘90s hip hop when I run.

BINGEING: YouTube videos on home organizing and on improving running/racing

RUNNING PET PEEVE: The idea that runners have to look a certain way or run at a certain pace to be considered a “real” runner. As long as you are making an effort to walk, run, or do any exercise, whether it’s to improve your health or for enjoyment, then you are winning and that should be not only encouraged but celebrated.

EXTRAVAGANCE: Colorful running shoes and clothes, so that I 38

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WEEKEND WARRIOR Photo by Tindall Stephens

George Abbott, Runner 32, Director of External Affairs for Memphis River Parks Partnership

FAVORITE FITNESS ACCOMPLISHMENT: Even though I’ve won races since, my favorite accomplishment is completing my first half marathon (Miami 2018) in under two hours. Before then, running had always been a pain and something that I (occasionally) forced myself to do just to stay fit. Training for that race and managing to beat my goal was the first time that I really “got” running, and it’s spurred me to make it a key piece of my daily life now.

MOST MEMORABLE RUN: Maybe recency bias but I’d say the Big River Crossing 5K last year. It was one of the first races to return to in-person and it felt so good to be back among people again! And, I won my age group so that was a nice bonus!

UP NEXT: I am signed up for St. Jude, but my sister is signed up for the Gothenburg half marathon in September, and I am very tempted to travel to Europe to race with her.

I

f

RUNNING: For such a simple sport, running is so versatile. You can use a long, gentle run as an opportunity to think and wrestle through complex problems, or you can run a quick 5K with some energetic music to pound out the frustrations of the day. No matter what’s going on in your life, once you’re on the trail, track, path, whatever, it’s just you competing with yourself in whatever way your body needs at that time.

BUCKET LIST: I grew up in London, so it would have to be running the London marathon.

MUST-HAVE GEAR: I like to run with my phone so I can record my workouts and listen to music, but I hate the bands that weigh your arm down. The best item I’ve found to carry things with you while you run is the Flipbelt. It keeps things secure without affecting your stride/weight at all.

BINGEING: I just discovered Drive to Survive, and it’s a fascinating look behind the scenes at F1—a sport I used to think was impenetrable and boring.

BEST EATS: I’m a big fan of the healthy and fresh food at Edge Alley.

Avocado toast is a great weekend brunch go-to.

ON MY NIGHTSTAND: A little fluffy, but Emily Henry’s Beach Read has one of the best descriptions of love that I have read to date. And Ted Chiang’s book of short stories, Exhalation, is a thrilling collection of interesting sci-fi.

FITNESS PET PEEVE: People that don’t wipe off the machines at the gym—gross!

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Looking to Improve Your Performance

• Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself

Fascial Stretch Therapy is a neuromyofascial manual therapy method which focuses on the connective tissue system rather than isolated muscle treatment.

Come in for our intro session where we will identify mobility dysfunctions and see how to set it free with FST.

7844 Farmington blvd Germantown • 901.340.1837

Dr. Jeremy Jessop DC

901.907.7500 | raptortherapy.com | Memphis’ only1Level 3 Fascial Stretch 8.25 x 5 Memphis Health Fitness.pdf 6/15/21 3:15 PMTherapist

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SEPTEMBER

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SHELBY FARMS

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18-40-62 MILE CYCLE ● 5K RUN ● 1 MILE WALK

WESTFIGHTON.ORG

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COACH’S CORNER Photo by Tindall Stephens

TRAINER SPOTLIGHT

Derek Smith 34, Owner of Smith Spin @ssmithspin

@Smith Spin

Family: Ryley Smith, age 7 My favorite way to work out: Biking/spin is my go-to, but next would be long-distance running. Nothing is better than doing 10+ mile run, which helps me clear my head. I’m also passionate about lifting. I have seen such a change in my body. Recently, I participated in a local bodybuilding competition, and I credit lifting with the changes I saw in my body. I believe that a perfect balance of cardio and weightlifting is crucial to meet your fitness goals.

Biggest fitness myth: People think that being skinny means you are in good shape. Having a good BMI and balance between growing muscles and still being in good cardio shape should be the goal. Both of these will help you have good heart health, increase your life expectancy, decrease depression, improve sleep, and overall make you. You may gain weight in number but muscle weighs more than fat. If you are liking how you are looking and feeling then that is the goal.

Biggest nutrition myth: Less is more. Eating less isn’t better. If you are eating the right things—high protein, vegetables, and water— then eating more is better. Fueling your body with the right things will help build muscles.

How much do you have to work out to maintain your fitness: I work out at least 5–6 times a week. I either go to ATC or LA Fitness to lift weights and do cardio, and of course I do my classes several times a week. My goal is to burn between 1200–1500 a day.

If you could only have one piece of equipment what would it be? For sure a spin bike. The movements that I do on the spin bike and speed give me a great full-body workout and one that I take my students through as well.

Favorite body part you like to train: My favorite body part to train is my abs. It’s fascinating to see them change. It’s a perfect combination of what you can do in the kitchen and the gym.

My fitness idol: Jay Cooper Personal Trainer at LA Fitness (IG @the_fit_coop). He is a long-time trainer specializing in bodybuilding competitions. He trained me and did a fantastic job. He is dedicated to his clients and practices what he preaches.

Go-to snack: Almonds—high in protein and very filling.

Always in my fridge: Eggs, which are high in protein and so good for you.

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Are you a fitness trainer, workout instructor, or influencer in the industry and would love to share your knowledge with our readers? Send a brief bio and picture to: Amy@memphishealthandfitness.com

My diet: The best combo diet for me is low sodium, high protein, no sugar, and lots of vegetables and water. I almost never drink alcohol. I avoid high-sugar sodas and stick to either sparkling water or flavored water.

WHEN THE PROBLEM IS PAIN, WE’RE HERE TO HELP. Pinpointing and treating the source of your pain • Providing advanced interventional treatments Our ambulatory surgery center, alongside our physician practice and physical therapy team, provides compassionate, comprehensive, and state-of-the art care for patients suffering from chronic pain.

901-747-0040 www.maysandschnapp.com MEMPHIS 55 Humphreys Center Dr., Ste. 200 Memphis, TN 38120

SOUTHAVEN 7900 Airways Blvd., Ste. A6 Southaven, MS 38671

COMPREHENSIVE CARE FOR YOUR PAIN.

Medical Director: Moacir Schnapp, MD Pain Clinic Associates PLLC d/b/a Mays & Schnapp Neurospine and Pain is a licensed pain management clinic.

License #PLLC0000000690

New Year, New Frames!

Visit us to receive a comprehensive eye exam and consult with our accomplished eyewear engineers to find the perfect frames that compliment your personal style.

901-252-3670 | focalpointcrosstown.com Located inside of Crosstown Concourse A Southern College of Optometry Clinical Facility

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WHERE TO FIND US! DOWNTOWN/ MIDTOWN

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Downtown Yoga Blue Plate Café Main Street Dental Stock and Belle Bluff City Coffee G.E. Patterson & Main Lenny’s Grill and Subs Flying Saucer Service Master Madison and Main Across from Law School In Front of Cotton Exchange Miss Cordelia’s Harbor of Health Harbor Fitness Memphis Pizza Café Delta Groove Yoga Fogelman YMCA Medical Building University of Tennessee Area Molly’s LaCasita Breakaway Athletics Lebonheur Hospital Regional One Bikram Yoga Tennessee Brewery College of Optometry Pyramid Liquor Tamp and Tap Parking can be fun Lenny Subs Huey’s Downtown Semmes Murphy Campbell Clinic Kimbrough Wine Lindenwood Church Juice Bar Concourse YMCA Concourse Curb Market Central BBQ U.T. Medical Arts Building Belly Acres Deli on the Square Mind/Body Haus Grivet Outdoors KROC Center Calming Influence Playhouse on the Square CVS Pharmacy Cooper Street Yoga CycleBar Midtown Juice Bar Midtown Muddy’s Bake Shop The Cupboard Ballet Ensemble Lost Pizza Company Inside Out Gym Rhodes College

Library Café Evergreen Yoga Center Café Eclectic Memphis Rox

EAST MEMPHIS Bikram Yoga City Silo Whole Foods Bank of TN Central BBQ MidSouth Ear Nose & Throat & Throat Crescent Center Parking Garage OrthoSouth Club Pilates Jules Posh Food Jewish Community Center MECA Pimentos Babalu Shed Fitness East Memphis Ortho St. Francis Hospital Total Care Imaging Memphis Cardiology Group Mroz-Baier Breast Care Center Dr. Robert Trout Dermatology Nuber YMCA ATC Fitness Patrick’s Pure Barre Superlo Foods Sports Clips CrossFit Hit+Run Southhall Café Southeast Urology Clinic Christ United Methodist Church Mandauu Fitness Arthur’s Wine Ciao Bella Memphis Ortho Group Seikisui Pacific Rim Swanky’s Huey’s Nutrition Bar People’ Pharmacy Better Bodies Yoga Bogies Deli Zen Studios Hot Yoga Plus East Memphis Athletic Club Fleet Feet Novel Bookstore Zup Med Old Venice Pizza Memphis Pizza Café Diagnostic Center

Blue Plate Café The Endocrine Center Phoenix Gaslight Wine & Liquor St. John’s Church Peddler Bike Hotworx Cheffie’s Café Main Library Labelle Wellness Spa Chickasaw Oaks Mall Pro Health Wellness Optometry Group Methodist Primary Group Jason’s Deli Baptist East Medical Bldg Memphis Heart Clinic Highpoint Climbing and Fitness Shelby Farms Visitor’s Center

GERMANTOWN City Silo Owens Enrichment Center Advance Dermatology Trainer’s Studio Germantown Village Wine & Liquor Methodist Hospital Whole Foods Jazzercise Pure Barre F45 Germantown Pike Yoga Mandauu Fitness Swanky’s Taco Wild Beet Salad Co Mellow Mushroom Hotworx Bikram Yoga Nutrition Hub Orange Theory Peak Cryotherapy Ageless Men’s Health ATC Fitness Renew Wellness Spa Forest Hill Grill Craze Nutrition Breakaway Athletics Germantown Athletic Club Germantown Library Baptist Rehab Active Health Chiro Cyclebar Memphis Pizza Café Campbell Clinic UT Med/ West Clinic Memphis Ortho Group Conrad Pearson Urology Gastro Center of Midsouth Foundation Medical

Pick up your copy at one of our community partner locations.

For a full list, visit Memphishealthandfitness.com

Wolf River Wellness Allergy And Asthma Care Heart and Vascular Clinic Memphis Internal Medicine McDonald Murrmann Ageless Men’s Health Huey’s Southwind East Shelby Library

CORDOVA Outdoors Inc CVS Pharmacy Mid-South Urology Hotworx Cordova South Dental Implant Center ATC Fitness New Balance Cordova Farmers Market YMCA Bert Ferguson Comm Center Cordova Library Trinity F45 Wolfchase

COLLIERVILLE Central Church Collierville YMCA Collierville Library Pediatrics East Poplar Wine and Spirits Huey’s Fleet Feet Baptist Wellness Center Solutions Medical Clinic Sheffield’s Antique Mall Memphis Pizza Café Peak Potential ATC Fitness Bike World DAC Fitness Huey’s Wholesale Nutrition Cheffie’s Collierville

ARLINGTON/ LAKELAND Club Pilates Orange Theory ATC Fitness LA Fitness Nutrition Spot Hotworx CVS Pharmacy Arlington Fitness Sy Wilson Live Fit Arlington Library Arlington Senior Center Crave Coffee Bar & Bistro The Nutrition Stop

SOUTHAVEN CVS Pharmacy Southaven Library Desoto Healthcare Huey’s Ageless Men’s Health Memphis Children’s Clinic Methodist Diagnostic ATC Fitness Desoto Athletic Club

HORN LAKE CVS Pharmacy Super Drugs

HERNANDO Hernando City Hall

OLIVE BRANCH Olive Branch City Center Southern Family Medical Club for Fitness Harayanan Pediatric Clinic Jane’s Gym Desoto Laser Aesthetics YMCA Olive Branch Advanced Physical Therapy Advanced Derm & Skin CVS Pharmacy Wholesale Nutrition Fitness 24/7 ATC Fitness

BARTLETT St. Francis Rehab St. Francis Hospital Hotworx Bartlett Memphis Judo CVS Pharmacy ATC Fitness Bartlett Library Cole Chiropractic Bartlett Senior Center J.W. Fitness Bartlett Recreation Lakeside Hospital 901 Fitness

WEST MEMPHIS Pancho’s West Memphis Library Delta Orthopedics Chamber of Commerce

MARION Big John’s Shake Shack Marion Library Marion Marketplace

HAPPY PLACE :

the green

Jeff | 42 - hip injury | Successfully making his tee time every Thursday.

Enjoy more moments in your happy place.

ORTHOSOUTH.ORG