Memphis Health+Fitness Magazine November 2021

INSPIRING ACTIVE LIFESTYLES SINCE 1996

DR. SUSAN MURRMANN Holistic Women’s Health

Golden Acorn Squash Crostini

NOVEMBER 2021

The 2021

FEEL GOOD Gift Guide

How to Manage Your Blood Sugar This Holiday Season

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

.org/primary-care

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22 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 Lucy Harrison Alexandra McCray Morgan Stritzinger Kelsey Lawrence

ON THE COVER

16 The 2021 Feel Good Gift Guide 20 Dr. Susan Murrmann on Holistic Women’s Health

28 Golden Acorn Squash Crostinis 32 5 Tips for Managing Blood Sugar During the Holidays

FIT NEWS

8 Explore Bike Share’s New Electric Fleet 10 Grivet Outdoors Opens New Location in Germantown

LIVING WELL

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How To Avoid Carpel Tunnel Take Charge of Diabetes

MEMPHIS FIT

22 Cycling Coast 2 Coast 4 Cancer 24 Joseph Carnes’s 90 lb Weight Loss Journey

FOOD+ NUTRITION

26 30 34

Greek Green Beans Green Bean Parmesan Bake How To Fuel for Training Runs

COACH’S CORNER

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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.

Health for the Holidays

IN EVERY ISSUE

6 Starting Line 38 Weekend Warriors:

– Melissa Kath, Runner – Kashif Latif, Runner

42 Trainer Spotlight: Adam Shaw

facebook.com/ MemphisHealthFitnessMag @memfitmag

Read us online at Memphishealthandfitness.com

Hair Restoration Botox Eyelid Rejuvenation Facial Rejuvenation Facelift Rhinoplasty Dermal Filler Breast Augmentation Breast Lift Breast Reduction Breast Reconstruction Body Contouring Tummy Tuck Liposculpting Fat Transfer Vaginal Rejuvenation Brazilian Butt Lift Laser Hair Removal Electrolysis

MEMPHISPLASTICSURGERY.COM

80 Humphreys Center Drive #100, Memphis, TN 38120 • (901) 761-9030

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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 |

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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Blake Fussell |

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Contributing Writer

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

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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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Nannette Laster |

Contributing Writer

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

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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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Morgan Stritzinger |

Contributing Writer

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

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Kelsey Lawrence |

Contributing Writer

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

STAR TING LINE

Top 25 Most Popular Songs for Running We wish we were the type of people who could run without headphones, but we need music pumping to help us keep the pace. WhistleOut.com analyzed over 100,000 songs and almost 1,000 running playlists on Spotify to find the most popular running songs of 2021…

Scan for the playlist of the most popular running songs on Spotify!

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Song

Artist

Playlist Appearences

Blinding Lights

The Weeknd

96

Head & Heart (feat. MNEK)

Joel Corry, MNEK

94

Roses - Imanbek Remix

SAINt JHN, Imanbek

92

The Business

Tiësto

91

Titanium (feat. Sia)

David Guetta, Sia

83

Can't Hold Us - feat. Ray Dalton

Macklemore & Ryan Lewis

79

Eye of the Tiger

Survivor

74

Your Love (9PM)

ATB, Topic, A7S

74

Lose Control

MEDUZA, Becky Hill, Goodboys

71

Shut Up and Dance

WALK THE MOON

70

Friday (feat. Mufasa & Hypeman) Dopamine Re-Edit

Riton, Nightcrawlers, Mufasa & Hypeman, Dopamine

70

Shake It Off

Taylor Swift

68

Don't Start Now

Dua Lipa

68

Stronger

Kanye West

67

More Than You Know

Axwell /\\ Ingrosso

66

This Is What You Came For (feat. Rihanna)

Calvin Harris, Rihanna

64

Paradise (feat. Dermot Kennedy)

MEDUZA, Dermot Kennedy

63

Breaking Me

Topic, A7S

63

POWER

Kanye West

60

BED

Joel Corry, RAYE, David Guetta

59

Pump It

Black Eyed Peas

57

Piece Of Your Heart

MEDUZA, Goodboys

57

Rain On Me (with Ariana Grande)

Lady Gaga, Ariana Grande

56

Turn Me On (feat. Vula)

Riton, Oliver Heldens, Vula

55

Feel It Still

Portugal. The Man

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FIT NEWS

Explore Bike Share Speeds Up Its Service With Electric Fleet Explore Bike Share, a nonprofit operating Memphis’ first and only bike share system, continues to roll out its eBike fleet across the city in alongside a unified docking and pricing model for its growing system.

The 300-bike eBike fleet, made possible by a Congestion Mitigation & Air Quality (CMAQ) grant, joins Explore Bike Share’s system of existing classic rental bikes and accompanying docks, which have been temporarily removed to be retrofitted and evolve Explore Bike Share into a system that offers more convenience and accommodates both bike types seamlessly. eBikes use an electric motor and battery to help users power their ride. On pedal assist eBikes, the assist only kicks in when pedaling. The motor amplifies the power behind each pedal stroke, providing the feeling of riding naturally.

“It’s pretty amazing what a little extra boost can do to your journey,” says Explore Bike Share Executive Director Anton Mack. “With an electric bike, there’s no ride too long and no place your legs can’t carry you.”

Over the past few months, Explore Bike Share has broadened its eBike station footprint after a successful pilot at Shelby Farms Park. “The addition of eBikes expands not only the amenities our Park offers, but also the accessibility for Memphians to get to the Park,” says CEO of Shelby Farms Park Conservancy Jen Andrews.

“Over the last year, we have welcomed more visitors than ever before. Our partnership with Explore Bike Share has given us new ways to make the Park available for our community.”

Now, eBikes may be checked out in areas from Crosstown Concourse to Big River Crossing and Overton Park to Mud Island. All stations may be located using the BCycle App. “We’re so fortunate to have a flexible model that allows us to respond to data and further support how people are riding and where they are riding,” says Mack. “We’re taking the opportunity to relocate underutilized stations into higher utilized areas.”

Explore Bike Share now offers easy checkout options including $5 single rides and $35 three-day passes with unlimited checkouts—a perfect option for weekend plans or visits to Memphis. Annual memberships are $120 for unlimited rides.

Businesses, retailers, apartment communities, and real estate developments who are interested in securing an eBike station may contact Executive Director Anton Mack at info@explorebikeshare.com for sponsorship details.

For more information, visit Explorebikeshare.com or follow @explorebikeshare on Instagram and Facebook.

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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?

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FIT NEWS

By Blake Fussell

Grivet Outdoors Focuses On Community at New Germantown Location (like Chaco, Patagonia and North Face) to offer a variety of apparel, shoes, camping, and hiking gear, he opened the first Grivet Outdoors location in Cooper-Young and then a second store in Olive Branch.

“If you came to my house there were boxes everywhere. You had to scoot sideways to get anywhere,” Coleman says.

“But we opened the store in CooperYoung and just went from there.”

“I was always traveling to experience things outdoors,” he continues. “I’d go to places like Colorado, then come back to Germantown wishing I could experience what I did out there right here.”

Coleman says Grivet Outdoors focuses on building relationships in its stores rather instead of making it about a transaction.

For him, building long-lasting relationships with communities is the most beneficial way for his company to operate—and also leaves customers much more prepared for their future adventures.

I’d go to places like Colorado, then come back to Germantown wishing I could experience what I did out there right here.”

What started as a home-based business in Midtown by Coleman Whitsitt, Grivet Outdoors is now one of the fastestgrowing retail companies in the country.

He started it with a goal of providing easy access to outdoors equipment and recently opened its third retail store on Oct. 30 in Germantown.

Opening the new store was a special opportunity for Coleman. As a Germantown native, he says the store will provide an opportunity to create relationships within the community where he was raised.

“It’s 10 minutes down the road from where I grew up,” Coleman said. “We have a 10

large impact on the community wherever we go. We’re able to do clinics at gyms and sponsor events; we’ve already sponsored some GPAC events. It’s pretty special to be in Germantown.”

Having operated his company both online from his home and through in-person stores, he has noticed key differences between the two platforms. Selling solely online felt more like moving product rather than creating a connection with customers.

Coleman was determined to bring the outdoor shopping experience he had seen traveling the western United States to Memphis. After gaining enough brands

Memphis has grown hungry for outdoor equipment. With two new climbing gyms and improved outdoor areas at MeemanShelby State Forest Park and Shelby Farms, there’s a need for product and the guidance on how to use it properly.

Grivet Outdoors employs roughly 70 people and is looking to hire additional employees for its new location. Coleman says it’s an exciting experience for those with a genuine interest in the outdoors.

“The company is growing insanely quickly,” Coleman says. “Every employee we hire right now has tremendous opportunities. Our retail director we have now was hired as a part-time employee just a few years ago.”

Find out more about Germantown’s newest gem at Grivetoutdoors.com or visit them at 9067 Poplar Avenue.

LIVING WELL

By Evelyn Daniel, OTR/L, CHT

How To Avoid Carpal Tunnel The carpal tunnel, like a tunnel on the roadways, plays a huge role in funneling traffic. However, the carpal tunnel in the hand funnels nerve information, not cars.

Many of my patients who have carpal tunnel have had it for some time. People often initially notice their symptoms at night, but it eventually becomes problematic in the daytime. Typically, patients complain of pain in their hand and wrist (on the palm side), tingling/pins/needles (primarily in the thumb, index, long, and part of the ring finger), and inability to perform simple tasks.

There are two common causes of carpal tunnel: sleeping positions and repetitive tasks. When your wrist is kept in a downward, flexed position for hours, the nerve can get jammed. And like a wreck on the interstate, when there’s a jam, the roadways become slower and backed up. My patients often report waking up with a feeling like “my foot is asleep” in the hand and pain when they try to use their hands. Another common cause can be repetitive tasks. When you do the same thing over and over again, the body can become worn down.

Our bodies are not meant to do the same thing over and over without a break.

If your carpal tunnel becomes an issue, remember the “CPR” of carpal tunnel:

CHANGE, POSTURE, REST CHANGE up the task you are doing.

Give your hand and wrist a break by changing things up as you go. For example, if you are assembling your child’s birthday present that has 1,000 pieces, take a break or use a different tool as you go. Giving your body a rest from the exact same position/ posture/task will help it succeed long term.

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POSTURE in sleep and work.

When you sleep, avoid bending your wrist down for hours at a time.

Commercial braces that are effective for this; I encourage patients to try different styles to find what works. When working at your desk, posture is also key to avoiding or managing your carpal tunnel.

Be sure to sit in a chair that supports your neck. Hips, knees, and elbows should be comfortable around 90 degrees, and make sure to have a small support under your wrists for typing.

(Like a gel pad or rolled up towel) The goal is to support your arms and body while being comfortable.

REST your hands and wrists when they are asking for a break.

We often ignore the body’s need for rest. A lot of what causes carpal tunnel syndrome is avoidable if you would listen to your body. Taking breaks in tasks, resting at the end of a long day (not on screens), and getting a good night’s sleep can prevent and/or help decrease symptoms of carpal tunnel syndrome.

Evelyn Daniel, OTR/L, CHT is a certified hand therapist at OrthoSouth’s Primacy Parkway clinic, where she works with orthopedic hand surgeon Tyler Cannon, MD to manage and rehabilitate conditions and injuries of the hand, wrist, and elbow. If you are concerned you have carpal tunnel syndrome, contact one of OrthoSouth’s hand surgeons for further evaluation at 901.641.3000.

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LIVING WELL

By Tony Alleman, MD

Take Charge of Diabetes With Proper Nutrition & Treatment The more a person knows about their diabetes diagnosis, the more opportunities they have to take charge of their health through nutrition, medication, and proactive care. Proper management helps individuals lead normal healthy lives.

Along with a primary care provider, patients may see an endocrinologist, nutritionist, wound care doctor, and others for comprehensive care.

Start With Diet

Get Special Care

Martin Del Real Navarro, MS, RDN, LDN, a registered dietitian at Regional One Health, recommends the following guidelines for diabetes: consume adequate complex carbohydrates, limit sugars (including added sugars), and practice portion control. Martin says, “We all eat differently and we all like different foods. Visualize a healthy plate and apply your culture to it.”

While proper nutrition can help manage diabetes, patients may need medication and specialist care as well to avoid complications.

Primary care providers and endocrinologists can help patients find the right type and dosage of medication to manage blood sugar. They can also address common diabetes complications like cardiovascular disease, nerve damage, kidney damage, and vision problems.

The American Diabetes Association recommends a plate with half non-starchy vegetables, one-fourth lean protein, and one-fourth whole grains. Choose foods with healthy complex carbohydrates like fruits, vegetables, whole grains, and legumes. Avoid simple carbohydrates, found in processed foods with added fat and sugar.

Martin also suggests healthy cooking methods like grilling or baking, limiting condiments and sauces, not adding salt or sugar, and pairing indulgences with lighter choices. Also, practice portion control by reading labels carefully and sticking to reasonable serving sizes.

“With proper resources and knowledge, patients can fit the foods they eat into a healthier plan,” he says. “The idea is to use nutrition to manage weight and chronic conditions. We should eat this way regardless. It helps with overall health and wellbeing.”

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Some patients also require specialized wound care.

Diabetes can cause poor circulation, making it hard for blood to reach the extremities.

Patients can develop ulcers on their feet, and limited blood flow inhibits healing.

As the medical director for wound care at Regional One Health, I specializes in using hyperbaric oxygen therapy to help heal diabetic wounds. Patients undergo treatment in a chamber that delivers 100% oxygen under pressure, with the goal of sparking the body’s own healing processes. This can help the patient grow new blood vessels into their wounds, and with that extra blood flow, we can heal their wounds. I get consistent results with closing wounds for patients who had literally tried everything else without success.

Tony Alleman, MD, is the medical director of wound care at Regional One Health. For more information, visit Regionalonehealth.org.

GIF T G UIDE

THE ULTIMATE 2021

FEEL GOOD Gift Guide

Make your gifts mean more this year by shopping small. We’ve curated amazing finds from women- and BIPOC-owned businesses as well as local shops, so you can feel just as good about giving the gift as your friends & family will receiving it.

STOCKING STUFFERS Cucumber Aloe Mist This water-based fruit spritz is powered by cooling Cucumber Water and soothing Aloe Leaf Juice to refresh, restore, and hydrate dry winter skin. It’s an instant pick-me-up for anyone. $20, Skin by Brownlee & Co

Taste of Memphis Designer Chocolates For the season all about sweetness, there’s no better than those from the award-winning Memphis chocolatier Chef Phillip Ashley Rix. $69, Philip Ashley Chocolates

LA Lash Kit Dreaming of somewhere warm this winter? This will remind you both of sun and sandy beaches.

The “LA” lashes have the right level of volume with a touch of edge. (They give back 10% to help kids of color go to college.)

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$33, Ashley Kennedy

Saxx Ultra Boxers Ultimate softness paired with maximum breathability makes these a fan favorite.

They are guaranteed the most comfortable underwear for men. $32, Grivet Outdoors

GIF T G UIDE

GO BIG Raw Beauty Bundle Splurge on her with the essentials from Raw Beauty Co. This all-natural and eco-conscious company uses ingredients that happen naturally on the earth and are good for your body. $300, Raw Beauty Co

Garmin Forerunner 245 Music It’s a runner’s best friend. It can download and stream music without a phone. A whole host of premium features make this the benchmark to compare all other fitness watches. $350, Grivet Outdoors

Solo Stove Bonfire As the world’s favorite smokeless fire pit, this is the gift that everyone will love. It’s perfect for cold winter nights—and portable so it can be enjoyed no matter whose backyard the party’s at. $350, Grivet Outdoors

Spirit XE395 Elliptical The Spirit XE395 Elliptical was designed with 20 levels of electronic incline and 3 foot pedal angle settings to keep your workout challenging and effective. Proper ergonomics and biomechanics, a solid feel, important workout data feedback, and effective programs will help you stick with your exercise routine and achieve your long term fitness goals.

Special H+F Gift Guide Price of $1,799, Exercise Unlimited

Woman Owned

Minority Owned

Locally Owned

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GIF T G UIDE

ALWAYS A HIT “Support Local” City Tasting Box An amazing gift for a foodie, the City Tasting Box collection showcases amazing local food artisans in Memphis. It’s a truly unique taste of what the city has to offer. $80, City Tasting Box

Lemonade Pursuits Jigsaw Puzzles Mental health and entertainment come in one beautiful package. Their captivating jigsaw puzzles are designed by female artists. They help positively harness the mental energy that causes anxiety. $25, Lemonade Pursuits

Authentic Mexican Hot Chocolate Gift Set It comes with a hand-carved molinillo and an artisanal Mexican clay jug with traditionally made chocolate. Verve culture supports small artisans using traditional practices around the world, while sharing authentic cultural moments. $80, Verve Culture

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GIF T G UIDE

FOR THE FITNESS GEAR HEADS Janji Women’s AFO Mid Short This best-seller features a shell that feels barley there over a sweat-wicking liner. A back zip pocket can fit most phones, and a waist pocket and key loop bungee. $60, Breakaway Memphis

Janji Men’s Zephyr Running Jacket It’s more than a windbreaker but still lightweight and packable. Go anywhere with water-repellent, fast-drying fabric. (Proceeds benefit clean water projects worldwide.) $88, Breakaway Memphis

Topo Phantom 2 Built to take on long runs, daily training, and recovery runs, with a wider toe box. This neutral shoe has more cushioning than its predecessors to turn any road into a soft surface. $140, Breakaway Memphis

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MEMPHIS FIT

By Lucy Harrison Photo by Tindall Stephens

“It’s been rewarding to have a practice where we take care of our patients through every stage of their life and are able to adapt to their changing needs.”

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MEMPHIS FIT

Prevention Over Intervention A holistic approach to women’s health with Dr. Susan Murrmann An expert in the field of women’s health, Dr. Susan Murrmann, 61, has been a practicing OBGYN for 25 years. She founded the McDonald Murrmann Center for Wellness and Health alongside Dr. Mary McDonald in 1996, and today they run the center with Dr. Heather Donato. Located in Germantown, the McDonald Murrmann Center for Wellness and Health offers a variety of services addressing many aspects of women’s health, from anti-aging medicine to aesthetic gynecology to infertility assessments, to name a few.

Always looking for more ways to help Dr. Murrmann attended medical school at Rosalind Franklin School of Medicine in Chicago, IL, but finished her residency at the University of Tennessee Health Science Center in 1991. Always passionate about women’s health, she was accepted as a fellow in fertility and reproductive medicine at a hospital in Chicago. However, she declined it because she wanted more.

“I wanted to deliver babies, do surgeries—actually get to do everything I learned as a resident,” she explains. So, she joined a local practice in Memphis to have the hands-on opportunities she craved. Wanting to grow her expertise and advanced in her skills, she switched to another local practice two years later where she met Dr. Mary McDonald.

A unique approach to women’s health Mary and Susan bonded over a shared philosophy that the best way to approach women’s health is holistically and proactively.

“We wanted to help more patients by doing more than just pap smears and delivering babies,” Dr. Murrmann says.

“It’s been rewarding to have a practice where we take care of our patients through every stage of their life and are able to adapt to their changing needs.”

That’s a perfect description of McDonald Murrmann Center for Wellness and

Health: a progressive practice that considers all aspects of women’s health and how it evolves over times. Their integrated approach looks at all systems that might contribute to women’s overall gynecological health, including hormones, advanced testing, dietary recommendations, supplements and nutrition, regenerative medicine, personalized obstetrics, and the newest technology available in functional medicine and aesthetics.

All about anti-aging Dr. Murrmann is especially passionate about longevity. She completed her Fellowship of Anti-Aging and Functional Medicine in 2019 and is a proud member of the American Academy of Anti-Aging Medicine. Their all-inclusive approach to medicine is right up the doctor’s alley.

“It’s important to look at the big picture and approach medicine with a proactive mindset instead of retroactive,” she explains. “Let’s stop you from getting a disease or following the same path your parents did.”

Practicing what she preaches The anti-aging approach guides both Dr. Murrmann’s professional and personal life. She stays healthy by running about 12 miles a week and lifting weights at her home gym. She adheres to nutrition that promotes longevity. She eats clean and does the five-day ProLon fasting mimicking diet every month. She says it’s been one of the most life-changing elements for her.

After suffering an accident that left her unable to run for five months, coupled with her father’s death in December 2018, Dr. Murrmann felt at rock bottom.

Her blood pressure was high and she was mentally low. Even when she could run again, she was easily winded. After checking her lungs, she discovered that at 58 she had the lungs of a 77-year-old.

“I was horrified,” Dr. Murrmann says.

“I had an opportunity to learn about the scientific benefits of this fasting mimicking method and signed up for three months on the spot.”

After adhering to the five-day ProLon cycle once a month for three months, Susan saw major improvements to her health, including improved running, healthier skin, and lungs that looked 15 years younger. “The fasting-mimicking practice of eating has changed my life and longevity,” she says.

Looking ahead Dr. Murrmann predicts a heavier emphasis on the aesthetic side of women’s health. “Stem cells and PRP— that’s where things are heading. A more scientific approach to looking good and feeling better.”

Whatever new techniques and technology are the forefront of women’s health, Dr. Susan Murrmann and her team are the pioneers that will bring it to Memphis.

For more information visit Mmcwh360.com or call 901.752.4000.

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MEMPHIS FIT

By Kelsey J. Lawrence Photo by Tindall Stephens

CYCLING COAST 2 COAST 4 CANCER With very limited cycling experience, Keri Blair, 41, decided to go for it.

She applied to ride in a 3,000-mile cross-country cycling relay event to honor her late mother, Darlene, who was diagnosed with cancer in 1999 and died just eight months later.

Keri remembers that her mother always relied on her faith and was a positive influence in her life, teaching that through valleys and challenges, there is always hope.

“That’s the life lesson she taught me— to persevere and make the best out of every situation. My goal is to teach my daughter those things, not through my words but through my actions,” Keri says.

To apply for the team, Keri wrote an essay explaining why she wanted to be one of 220 hand-picked Bristol Myers Squibb’s employees to ride in their Coast 2 Coast 4 Cancer relay from Cannon Beach, Oregon to Long Branch, New Jersey.

“To honor my mom through it all and push myself to do something that makes me uncomfortable,” she said in her essay. “It would also be an honor to show my daughter that legacy through riding and trying to do something different than I’ve ever done.”

Keri became a member of an 11-person team, the Breakthrough Riders, that would ride their leg of the race together. Next, Keri had to learn to ride.

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“I had never been on a road bike in my entire life,” she laughs. “I’ll never forget the first time I clipped in [to the pedals], I completely fell over in the yard.”

MEMPHIS FIT

After giving her husband Brad and 8-yearold daughter Aubrey a good laugh, she rode 8–10 miles. Her distance increased with each ride with the help of a coach and an app to log her progress.

“I kept thinking about my mom. If she could survive what she survived for as long as she did, I can get on this bike and hurt for a little bit,” she recalls.

to what’s next. She plans to take one year off from the Coast 2 Coast 4 Cancer but knows this year won’t be her last. “I want to do a different segment—Montana or Colorado,” she says.

“I joined the Memphis Hightailers because I needed to get used to training with a group,” she explains. “I was so apprehensive, nervous, and intimidated.

Once I got in, everyone was so nice and made me feel so comfortable.”

“Push yourself to the limit and prove it to yourself, not anyone else.”

On this journey, Keri says she’s most thankful for her husband. “He was so supportive. He always encouraged me and never made me feel like I was missing out or dropping the ball at home. He was my coach, my cheerleader, my biggest supporter.”

Keri remembered a conversation from her mom’s final days. Her mom insisted she finish college on time. In spite of missing classes and professors telling her it would be nearly impossible, Keri became the first person in her family to graduate with a fouryear degree.

Starting out, Keri hoped to honor her mom while setting an example for her daughter.

When it was all over, she realized she had done so much more. “I had no idea it was going to create this passion for cycling!”

Keri says.

With the names of friends and relatives she was riding for on the back of her jersey, Keri felt ready by the time Sept. 23 rolled around.

In Kansas City, the Breakthrough Riders received the “baton”—a jar of water and sand collected by the first team that started at the Pacific Ocean. They carried it 230 miles to Indianapolis to hand it off to the next team. As she cycled through three states, Keri found herself on a spiritual journey that kept her going when it got hard.

Keri’s team finished their leg of the race on Sept. 26, and she’s already looking forward

Together, the Coast 2 Coast 4 Cancer teams raised more than $2 million for the V Foundation for Cancer Research.

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By Nannette Laster Photo by Tindall Stephens

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A NEW CHAPTER 90 POUNDS LIGHTER

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Joseph Carnes, 25, is writing a new chapter in his life. So far, it is 90 pages—one for every pound he’s lost on a journey to better health. When he began, he weighed 380 pounds and is now down to 290.

“I sought professional help about three months into my weight loss journey,” Joseph says. “At the time I was losing a lot of weight, but I was not eating enough at all. I felt miserable.” He started working with Delta Medical Weight Management Center in Southaven in November 2020.

“There are so many weight loss tips out there, but I was unsure what was healthy or what worked.” Under the direction of Dr. Ulric Duncan, the staff has helped Joseph change his dieting and exercise habits with a focus on both short-term and long-term goals. He had tried every type of diet, but they helped him hone in on one that actually works for him—high protein, low carb, and very low fat. “I tend to prefer low-calorie food that I can eat a lot of like chicken, rice, and vegetables,” he says.

Joseph lives by the idea the idea that you have to help yourself so you can help others. He’s a youth minister at a Methodist church in Southaven. Weight has been a lifelong issue for him, but his journey can be a great example to those he influences. He’s currently the lightest he’s been since middle school.

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Obesity affects nearly 42% of the American population, and Mississippi has the highest rate of obesity in the nation. Only 5%– 10% of those who try to overcome obesity are successful, and Joseph is determined to be part of that group.

He says: “I just know how much obesity was affecting my life. I had trouble getting around, and I constantly wanted to sit. I have always been athletic. I played rugby at Ole Miss, but I found it difficult to even play basketball for a moment with my youth (at church). I had heartburn every night, and I felt lazy and unmotivated.”

With plenty of perseverance, Joseph is continuing on his journey and adding more chapters to his story. We give his book five stars.

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FOOD+NUTRITION

By Mary Alexander Satterfield

Greek Green Beans Swap traditional creamy green beans with this flavorful recipe that’s full of color. Even better, it’s vegan and plant based.

Prep Time: 1 hour 30 minutes | Makes 6 Servings

Ingredients: q 2 lbs green beans q 1 yellow onion, diced q 1/4-3/4 cup olive oil q 4 garlic cloves, minced q 1 cup tomato sauce q 1/4 cup celery, chopped q 1/4 cup fresh parsley, chopped q 2 Tbsp fresh dill, chopped q 1 1/4 cup water q Salt and pepper to taste

Directions: In a large pot over medium heat, sauté onions and garlic in oil. Add tomato sauce, salt, and pepper.

Simmer for 15 minutes, while stirring occasionally. Add string beans, celery, parsley, dill, and water. Turn heat to low, cover, and simmer for 1 hour and 30 minutes, or until tender.

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

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27

FOOD+NUTRITION

By Cara Greenstein

Golden Acorn Squash Crostinis Keep this holiday appetizer in your back pocket! Sliced and roasted golden acorn squash is a healthier version of crostini with colors that are perfect for Thanksgiving or Christmas (especially with a pomegranate + thyme combination). You’ll win the potluck with this one—promise!

Prep Time: 35 minutes | Makes 12 servings

Ingredients: q 2 small golden acorn squash, halved, deseeded, and sliced into 2-inch squares q 2 Tbsp olive oil q 1 /2 tsp kosher salt q 8 ounces part-skim ricotta q 1 /2 cup pomegranate seeds q H oney, to drizzle q F resh thyme, to garnish q P epper and sea salt, to garnish

Directions: Preheat oven to 425 degrees. Line a baking sheet with parchment paper. In a medium bowl, toss squash squares in olive oil and salt. Spread in a single layer skin side up and roast in the oven for about 15 minutes. Then flip squash to ensure an even roast and continue cooking until fork-tender.

Remove from the oven and slightly cool on the baking sheet.

Spread a tablespoon or so of fluffy ricotta over each squash slice and plate them on a serving dish. Sprinkle pomegranate seeds over the tops.

Drizzle with honey, fresh thyme sprigs, black pepper, and flaky salt. Serve at room temperature.

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

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

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FOOD+NUTRITION

By Emilee Hudsmith

Green Bean Parmesan Bake Your safe haven of comfort and health is this fresh, creamy, crunchy green bean bake. It tastes even better shared with loved ones!

Prep Time: 45 minutes | Makes 6-8 Servings

Ingredients: q 2 lbs fresh green beans, washed and trimmed q 8 oz brown mushrooms (10-12 whole mushrooms) washed and sliced q 1 cup whole milk q 6 oz parmesan cheese q ½ tsp dried oregano q ½ tsp dried basil q ½ tsp thyme q 1 tsp Take Off For Good Garlic Butter Seasoning q S alt and pepper to taste q 2 Tbsp corn starch q 1 ½ cups roasted and salted pecans, finely chopped or crushed q ½ large onion, thinly sliced q 3 Tbsp oil for frying

Directions: Preheat your oven to 350 degree. Add green beans to a pan with 1 cup water. Cover and heat over medium for 10 min. Meanwhile, in a large bowl, mix milk, cheese, cornstarch, mushrooms, and seasonings. Once green beans are done, add them to the milk mixture and stir. Pour everything in a 9x9-inch baking dish.

30

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.

To crisp up the sliced onion, place them in an air fryer with a drizzle of oil at 400 degrees for 10 min. Or cook them in a skillet with oil on high heat until crispy. Then, layer them over the green bean mixture and sprinkle with crushed pecans.

Bake it at 350F for 25 min. Sprinkle a little extra parmesan on top before serving.

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31

FOOD+NUTRITION

By Kristi Edwards, MS, RDN, LDN

5 TIPS for Better Blood Sugar Management This Holiday Season

1.

Fill up on fiber.

People often believe that managing blood sugar levels means limiting or avoiding foods with natural or added sugars, starch, or flour.

However, fruit and whole grains contain important vitamins, minerals, antioxidants, and fiber. Fiber passes through the gastrointestinal tract undigested, so it actually helps prevent spikes in blood sugar. Foods that contain fiber are often the same ones that help boost the immune system—and sickness leads to increased blood sugar levels.

At your next family gathering, seek out the fiberfilled foods like green beans, asparagus, salad, sweet potatoes, fruit, and oven-roasted vegetables. Be sure to round it out with some animal- or plant-based protein!

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2.

Do something you love.

The holidays can be a stressful time, and stress impacts blood sugar levels.

Do your best to schedule in self-care. Listen to soothing music, call a friend, build a puzzle, do yoga or tai chi, stretch, sit outside for a few minutes, take a warm bath, practice some deep breathing, or have some honey chamomile tea before bed. When things get busy, it can be easy to want to do more and more.

But pausing and checking in with yourselves throughout the day can actually create more energy and focus for moving through tasks. Ask yourself, “What do I need right now?” Although simple, it heightens your ability to tune into your body’s cues and messages.

3.

Get plenty of Zs.

Take a second to really consider your sleep habits. Getting 7–9 hours of sleep every night is important for any part of the body to run well. If you’re not getting good sleep or enough of it, find out why. And if you can’t address it on your own, consider going to a sleep center for a comprehensive evaluation.

FOOD+NUTRITION

4. Engage in gentle movement.

Gentle movement naturally decrease blood glucose levels and often relieves stress as well! Gentle movement will look different for everyone, depending on interests and abilities. You might enjoy gardening or cleaning, dancing or playing tennis, or even a simple walk around the neighborhood.

Think about what speaks to you and how can you implement these throughout the week.

5.

Do the best you can.

If on insulin, timing is important. Taking it too soon before a meal or too late after may result in a really high or low blood sugar level, which can causea, lightheadedness, fatigue, excessive thirst, and more. Regularly engage with your primary care physician/endocrinologist, who can offer more guidance on how to navigate the holidays. Individuals with diabetes will benefit from working with a Certified Diabetes Care and Education Specialist (CDCES). With extensive knowledge around diabetes care and medical nutrition therapy, they can make excellent recommendations for managing dietary changes to improve blood glucose and overall health.

Kristi Edwards, co-founder and owner of 901 Nutrition LLC, is a licensed and registered dietitian in Memphis. She has several years of experience in both acute care and outpatient settings, and she is passionate about helping clients ditch dieting for good, through intuitive eating and the enjoyment of food. You can reach Kristi at 901.800.9526 or 901kristi@gmail.com. To learn more about 901 Nutrition or to subscribe to their free newsletter for monthly recipe books, visit 901nutrition.com. You can also follow 901 Nutrition on Facebook, Instagram, Twitter, and LinkedIn.

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

Q: I’m training for a marathon.

What, when, and how much should I eat before and after a training run?

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

BEFORE TRAINING Before any type of physical activity, focus on the body’s preferred fuel source: carbohydrates. How much you’ll need to eat depends on how much time you have to digest and how long you’re running. With three to four hours before a run, it’s typically safe to eat a complete meal. For runners who prefer to roll out of bed and train, be sure to fuel well the night before and grab a snack before heading out the door. The sooner your training session begins, the more careful you should be to opt for low fat and low fiber foods, steering clear of strong or spicy flavors.

OUR FAVORITE GO-TO PRE-RUN SNACKS INCLUDE: • B agels, toast, or frozen waffles with peanut butter and/or jelly • Bananas • Graham crackers • Granola bars • Dry cereal Consider topping off your tank with 5–10 fluid ounces of a sports drink immediately before runs.

The best tip for eating before a run? Experiment during training to find what works for you, and stick with your tried and true fuel on race day!

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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

AFTER TRAINING After your run, it’s time to refuel, repair, rehydrate, and recover with a combination of fluids, protein, and carbohydrates. Plan to eat as soon as possible within the hour (ideally half hour) to replenish glycogen stores, prevent further muscle breakdown, and begin rebuilding muscle in preparation for your next training session. A 3:1 or 4:1 carbohydrate to protein ratio is recommended for refueling, but don’t be too nitpicky with the numbers.

TOP PRIORITIES FOR POST-RUN INCLUDE: • M ake sure you’re eating enough • Choose a variety of foods (for a variety of nutrients) • Eat regularly throughout the day

Keep in mind that as long runs get longer, you may experience changes in appetite or gastrointestinal distress. When feeling sick or experiencing loss of appetite, begin refueling with liquids like chocolate milk or a fruit smoothie. For longer runs, plan a snack like a yogurt parfait, energy balls or bars, salted nuts and pretzels, or turkey roll-up…shortly followed by a balanced meal. Shorter training runs may be followed by your next regularly scheduled meal or snack.

Personalization and practice is key to ensure your fueling plan works for you! If you’re ready to ditch one-size-fits-all plans, reach out to the sports RDs at Memphis Nutrition Group to optimize your performance and health.

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Join us for our pre-race festivities, followed by a non-competitive 5K through Overton Park. Silly costumes and fabulous race wear encouraged on the course!!

RUN • WALK • BE A RUNNING BUDDY • VOLUNTEER All proceeds benefit Girls on the Run Memphis

Fueling before and after training runs is crucial. Remember to also dial in your nutrition DURING long runs of ~75 minutes or more, paying special attention to fueling with plenty of fluid, electrolytes, and carbohydrates along the way.

Register online: GOTRMemphis.org/5K 35

COACH’S CORNER

By Gary Berglund, CPT-NASM, CES-NASM, PN1

Health for the Holidays The holidays are typically bad for your health goals. Even the number of heart attacks spikes on Christmas and New Years. With family conflict, financial strain, grief, seasonal affective disorder, and overbooked schedules….on top of drinking and overeating… it’s no surprise that Americans often gain a few pounds during the holidays.

Find balance with these eight ways to stay healthy this year.

Stick to a schedule

The body works best on a schedule.

Sleeping and waking at the same time can improve energy during the day. Regular mealtimes help regulate appetite and support the body’s natural rhythms.

Schedule time for workouts and other selfcare activities to make sure you do them.

Mindful eating

While you may not be able to control what you are eating, you can control the quantity.

Take time to fully chew before swallowing to so food is more filling. Watch fullness cues (sighing, food not tasting as good) and stop eating at 80% full. You’ll notice how much less it takes to feel satiated!

Make sleep a priority

It’s easy to stay up late when busy, but prioritizing sleep truly impacts your health.

The benefits: better blood sugar, less brain fog, more energy, and better recovery between workouts.

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Drink responsibly

Alcohol disrupts blood sugar and sleep, and leads to worse food decisions (among other things). Toggle between alcoholic beverages and water at social events, and aim for 0–2 alcoholic beverages per week.

Start your day right

Exercise, meditation, or even quiet time help you stay balanced. Your first meal should be high in protein and fiber for stable energy. Try a vegetable omelet or add frozen veggies or nuts/seeds to your protein smoothie. If breakfast isn’t your thing, try adding collagen protein and a greens supplement to your morning coffee.

Exercise & Movement

Even if it’s just a few minutes on your busiest day, getting your blood flowing helps you feel energized. The most successful people schedule workout time to make sure it happens.

No excuses!

Time Outside

Winter means more time indoors, but make it a priority to enjoy any good weather. Or dress for the weather you’ve got and get out there. It feels good to be active, and sunlight helps improve mood.

Proactive Stress Management

Stress management isn’t about what you do in moments of stress; it means being proactive so you can keep the fight-or-flight response in check.

While exercise can help, try to balance your routine with activities that let you rest and digest. Pilates, yoga, tai chi, and meditation all have a calming effect that teaches the body to handle stress in a more productive way.

Massage, stretching, cryotherapy, acupuncture, and chiropractic are also great assets. Many find relief in adaptogen herbs like ashwagandha or rhodiola to help modulate the body’s response to stress.

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

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WEEKEND WARRIOR Photo by Tindall Stephens

Melissa Kath, Runner 42, Plastic Surgeon at Plastic Surgery Group of Memphis

FAMILY: Husband and 19-year-old son, Caldwell

PROUDEST MOMENT: Qualifying for and running the Boston Marathon in 2015 and 2016.

MOST MEMORABLE RACE: My husband and I had a Wedding Day 5K the morning of our wedding, complete with race bibs and age group prizes. Everyone invited to the wedding was invited to the “race”. It was the perfect way to start our celebration.

MOTIVATION: I run so I don’t feel guilty about eating carbs. I love carbs!

UP NEXT: I’m running St. Jude Memphis Marathon with my husband.

MUST-HAVE GEAR: Can’t live without my Garmin watch.

I

f

RUNNING: It is stress relief. I get to spend alone time with my husband.

ON MY PLAYLIST: Podcast Armchair Expert

BUCKET LIST: Completing the Abbott World Marathon Majors (Tokyo, Boston, London, Berlin, Chicago, New York).

SPEED BUMPS: While I feel strong after having a baby last year, finding time to get out and run with a toddler at home is challenging. Pushing a stroller is hard!

BEST EATS: Andrew Michael Italian Kitchen—the AM Breakfast

PET PEEVE: People who don’t share the path/sidewalk

INDULGENCE: Craft beer

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WEEKEND WARRIOR Photo by Tindall Stephens

Kashif Latif, Runner 54; Medical Director, Practicing Physician & Principal Investigator for research trials at AM Diabetes and Endocrinology Center; Volunteer Medical Director at Camp Hopewell’s Summer Camp for children living with Type 1 diabetes

FAVORITE ACCOMPLISHMENT: Running 8–10 miles a week and completing the St. Jude Half Marathon.

UP NEXT: The 15th Annual Sugar Run 5K and St. Jude Memphis Marathon.

MOTIVATION: I am a medical doctor, and I encourage my patients to be physically fit. It is only natural for me to practice what I preach about health, wellness, and fitness.

GO-TO GEAR: Swiss-engineered performance running shoes and clothing. Uncompromising on cushioning and impact protection. Unmatched on feeling and fun.

THE WORKOUT I’LL NEVER FORGET: Working out with Anthony Travis, Extreme Fitness Trainer at AM 360 Fitness

FAVORITE JAMS: Fly Like an Eagle and Crazy by Seal I

f

RUNNING: It can lead you to new places, introduce you to new people, and help you make unforgettable memories. I enjoy the exhilaration of running and the thrill of completing the course.

BUCKET LIST: Finish the full St. Jude Marathon.

BEST EATS: I love Erling Jensen, and he orders meat that I can eat from a special farm. The desserts are delicious.

DREAM DINNER COMPANY: Dean Karnazes is the most famous ultrarunner in the world. Known for pushing the limits of endurance, has accomplished many amazing running feats. In 2005, he ran 350 miles without sleeping in just 80 hours and 44 minutes.

ON MY NIGHTSTAND: Born to Run. It’s a classic running book, not to mention a page-turner that is absolutely a must-read for the avid runner.

PET PEEVE: Races are one of the few places where it’s okay to throw your trash on the ground, but that doesn’t mean you can throw it anywhere, anytime.

CROSS-TRAIN: I enjoy the art of yoga and tia chi.

MOTTO: “Continuous Self-Inventory” It means to never top striving for perfection in everything you do.

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41

TRAINER SPOTLIG HT Photo by Tindall Stephens

ADAM SHAW 31, Personal Trainer at Germantown Athletic Club and Wrestling Coach at Houston High

MOST OVERLOOKED BODY PART Most people have over dominant quads, which has a domino effect on the rest of the body. This can lead to stiff lower backs, tight hamstrings, immobile ankles… the list goes on.

MY FAVE EQUIPMENT Kettlebell—end of discussion. You can lift it, swing it, pull it, or press it. During the 2020 shutdown, I immediately purchased a 44-pound Kettlebell, and it kept me busy until the gyms reopened.

ALWAYS IN MY GYM BAG Headphones (extra bass!)

MY FITNESS IDOL Metshell Shaw. She introduced me to exercising at young age and it has since become a part of who I am. It’s not always fun (motivation comes and goes), so it’s important to fall in love with the process and remember why you are doing what you are doing.

MY GO-TO SNACK Do 30 hot wings count as a snack?

MY DIET MY WORKOUT I exercise 6 days a week—3 days of bodybuilding, 2 days of HIIT, and 1 day of active recovery.

NEXT YEAR’S GOAL Compete in a grappling tournament. It’s been over a decade since I transitioned from athlete to coach.

BIGGEST FITNESS MYTH “Go hard or go home.“ I tell my clients to train deliberately. Plan for high-intensity

42

days as well as low-impact sessions. Think long term! A solid exercising program will have a little bit of everything.

BIGGEST NUTRITION MYTH Having a protein shake right after your workout is a top priority. Focus on your pre- and post-workout nutrition equally.

We need fuel to train and building blocks to recover. I would only prioritize a protein shake if you are training again within the next 24 hours. If not, just eat right!

I listen to my body by eating when hungry and stopping when full. Exercising is genuinely fun for me, but dieting is not. It is a daily struggle to make the right decisions in the kitchen. On Sundays, my wife cooks our meal prep for the entire week. With my long days, I wouldn’t be able to function without proper nutrients.

MY MOTIVATION My wife and I have so much more life to live, and I want to be here to experience it.

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

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

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Located in the Lobby of The Peabody Hotel · Complimentary Parking in the Peabody Hotel Garage ·

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ACTIVE HEALTH CHIROPRACTIC We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle • Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques • Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems • Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself

Date: Saturday, November 20 at 9:00 am Where: Concord Academy, 4942 Walnut Grove Rd Race registration & information:

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