Memphis Health+Fitness Magazine October 2019 by Memphis Health+Fitness

INSPIRING ACTIVE LIFESTYLES SINCE 1996

OCTOBER 2019

Stephanie Simpson “Cancer heightened my awareness. I’m now a lot more in tune with my body.”

Women's Health Issue

PUMPKIN BEER SOUP RECIPE

MAKING SENSE OF A DIET SATURATED WORLD

WELCOME TO ORTHOSOUTH Three of Memphis’ most respected practices – Memphis Orthopaedic Group, OrthoMemphis, and Tabor Orthopedics – have joined together under a new banner, OrthoSouth, with a fresh take on orthopedic care in our community. Same World-Class Orthopedic Care – New, Exceptional Patient Experience We still offer the same world-class orthopedic care you’ve received from us for decades, delivered by knowledgeable, compassionate, board-certified and fellowship-trained specialists. And now, as OrthoSouth, we are raising the bar on patient experience. With 24/7 appointment scheduling online, 8 convenient locations, 35 physicians, Saturday hours, evening hours, sameday appointments, and walk-in and urgent care availability, we’re here for you when and where you need us. Together we’re moving into a new era of patient-oriented orthopedic services – move forward with us.

Call us today at 901.641.3000 or book your appointment online anytime at orthosouth.org

orthosouth.org | 901.641.3000

8 Locations. 35 Physicians. 24/7 Online Appointment Scheduling. Urgent Care and Walk-In Locations.

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We offer IV infusions, testosterone replacement, weight loss medication, and sinus cocktail shots. Walk into the clinic at the corner of Poplar and Highland to speak with one of our friendly and helpful Nurse Practitioners. We promise you will leave on your way to a happier, healthier life.

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A COMMUNITY BUILT ON YOU The wide range of experience and procedures our orthopedic programs have in joint replacement is hard to beat. And so is the attention our orthopedic teams give to you to help you recover. In fact, St. Francis Memphis is the first and only hospital in the Memphis area to offer Mako robotic-assisted procedures for total knee replacements to get you back to pain-free living faster. From your first visit through recovery, youâ&#x20AC;&#x2122;re sure to feel the most important surgery is yours. Find a doctor at SaintFrancisBartlett.com/Ortho or find a Mako physician at SaintFrancisHosp.com/Mako

H+F OCT

20 19

ON THE COVER

18 Cancer Survivor 36

Stephanie Simpson Pumpkin Beer Soup for Fall Diet Dilemmas

HEALTH + WELLNESS

12 14

Fasting for Future Health Breast Cancer Prevention

MEMPHIS FIT PROFILES

16 Emily Ferguson, Fit Kid 20 Danielle Brown, Figure Competitor 22 Allie Herrera, CrossFitter 24 Brittany Gaskin, Hotworx 26 Brittany Murray, Runner 28 Christina Gibson, 30

Physique Competitor

Kristen Bacon, Kickboxer

WEEKEND WARRIORS

32 34

Virginia Cupples, Runner

Ashton Hall, Runner

FOOD + NUTRITION

Sweet Harvest Hash

IN EVERY ISSUE

8 Starting Line 44 Events Calendar 46 Photo Finish: Miles for Melanoma 48 Photo Finish: Eye Opener 5K 4

On the Cover: Stephanie Simpson Photo by Tindall Stephens

23 Years and Running Strong Amy Goode

Hailey Thomas

Laurenne Hom

When not beating the streets looking for the next fitness craze, Amy enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy.

Hailey has been running over half her life fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Yoga is her new love along with interviewing Weekend Warriors with the same passion for fitness.

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

Publisher Amy Goode amygfitness@comcast.net

901.218.4993

CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005

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

Tindall Stephens

Caroline Sposto

Christin Yates

Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She currently is a super busy mom of three teenagers,wife of a Memphis firefighter/ Paramedic, and entertainer of two boston terriers .....among running a full time photography business. Tindallfarmerphotography.com

Caroline Sposto is a writer and actor. She’s been published by The Saturday Evening Post, Family Circle Magazine, and literary magazines and anthologies. She won the Alpine International Fellowship for Short Fiction in 2017 and writes for Broadwayworld.com.

A freelance PR/Marketing professional, Christin began running in 2010 and hasn’t stopped since. She now runs everything from 5Ks to marathons, and is an RRCA certified running coach. When not on the pavement or trails, you can find her hanging out with her rescue dogs. Visit her website at christinyates.com.

Contributing Writers Christin Yates Caroline Sposto Andrea LeTard Kate Lyman Halle Griggs India Nikotich Caroline Pruente Graphic Design Brian Williams Photographers Tindall Stephens Taylor Tartera JoLaura Bell Jen Russell 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2019.

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India Nikotich

Halle Griggs

Taylor Tartera

India is a senior at Rhodes College and originally from San Antonio, TX. She’s made Memphis her home through community service, pulling espresso at local coffee shops, and rowing down the Wolf River with her college’s crew team.

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

A native Memphian, Taylor is in education by day and photography by night. He and his wife love their three Boston Terriers. Their small business, Tartera Sign and Design, provides wedding services to brides in the Mid-South.

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Beautiful Skin Begins with Exceptional Skin Care

Ginger Leeke, aesthetician

Lynn Day, RN

Carla Mask, RN

Tracey Wallace, RN

Our mission is to provide the highest quality service in cosmetic surgery and aesthetics. We strive to improve the appearance and wellbeing of our clients and give them the utmost care and confidence. With advanced treatment options we are always staying in the forefront of surgical rejuvenation.

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STAR TING LINE

Shout Out!

Fit Produce: The Great Pumpkin Laura Gray McCann, yoga instructor at mind/ body HAUS, practices Pincha Mayurasana—otherwise known as forearm stand— on the rooftop at the Hu Hotel. Photo by Chad West.

The nutrient-dense pumpkin is really a super squash! It’s rich in vitamins A and C, antioxidants that protect skin from harmful rays and boost collagen. Pumpkins are low in calories, high in fiber, and 94% water, making them a great carb for weight loss. Cut into small chunks and roast or puree into soups (see recipe on page 36). Use all parts of the pumpkin by toasting the seeds for a filling snack full of omega-3s and plant-based protein.

Send your Fit Photos to

Farm to Fork

hailey@memphis healthandfitness.com and you may be in the next issue of H+F!

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healthy dining establishment, call Hailey 901.335.6005 or Amy 901.218.4993.

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SPEC I A L PR O M OT I O N

Freedom From Back Pain If you compete in a sport or exercise long enough, the odds are you will eventually endure back discomfort. Whether it’s distance running, golf, weightlifting, or standing and lifting at work, back pain can sidetrack you from staying in shape and reaching your goals. Pain, weakness, and numbness may often be the result of disc problems in your spine. A revolutionary type of minimally invasive spine surgery offered at Campbell Clinic is benefiting patients around the Mid-South who suffer from these problems. Endoscopic spine surgery is a new procedure that allows a surgeon to access a herniated disc through a series of small ports placed in an incision smaller than what would be necessary for a traditional approach. Through these ports, a physician uses small tools to cut and extract problematic tissue. By using this technique, a surgeon can visualize the damaged part of your spine while disrupting less tissue during surgery, allowing you to recover quickly and get back to the things you love. As with any procedure performed on a same-day, outpatient basis, endoscopic spine surgery has a host of clinical benefits for the patient.

Those include: • A much smaller incision than normal, resulting in fewer limitations after surgery • Limited amount of blood loss compared to lengthier, in-patient procedures • Better management of pain before, during, and after the surgery • Preservation of spinal mobility • Significantly lower risk of surgical complications • Less disruption of surrounding muscle and tissue • A faster return to exercise and work • And of course, the convenience of same-day surgery! During the procedure, patients are consciously sedated to ensure comfort and to assist the surgeon with guidance around local nerve tissue based on immediate sensation. After the surgery, low-dosage medication is administered to aid in pain control and eliminate any memory of the procedure. While not all patients are candidates for outpatient surgery, many are eligible to have same-day surgery so that they may recover in the privacy and comfort of their own home. Despite the normal soreness associated with surgery, patients typically report immediate relief post-operatively from the symptoms associated with herniated discs such as weakness, numbness, incontinence, and pain.

Dr. Ray Gardocki is a spine surgeon at Campbell Clinic Spine Center in Cordova. He is the first and only physician in the region to be trained in the endoscopic spine approach. For more information about endoscopic spine surgery, or to schedule an appointment, call 901.507.7656.

THANK YOU

H+F Readers for Voting Dr. Raymond Gardocki Top 3 Orthopedic Physicians

READER’S

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HE ALTH+WELLNESS By Susan Murrmann, MD

Fasting for the Future of Your Health Throughout evolution, fasting or food scarcity was a part of life. During this time, humans evolved natural mechanisms to protect the body during periods of famine that enhance the process of cellular repair. Fast-forwarding to the current state of the science, clinical evidence proves that some forms of fasting can prolong life, help shed excess body fat, promote cellular clean up, and rejuvenate the body with stem cell-based regeneration. Researchers have also studied the effects of calorie restriction on athletic performance. Restricting calories by 33% every other day has shown to lower heart rate and maximum oxygen consumption when performing the same exercises—without loss of lean body mass. Until recently, people did not realize a fasting diet could have health benefits beyond weight loss.

There are three types of fasting programs: • PROLONGED FASTING: 4 or more days fasting with just water • INTERMITTENT FASTING: 1–3 days fasting or alternate-day fasting • TIME-RESTRICTED EATING: limiting eating to an 8-hour period within 24 hours

The first diet mimicking fasting was developed by Dr. Valter Longo from the University of Southern California Center for Longevity. He is a biogerontologist and a cell biologist known for his clinical studies on the role of fasting and its effects on the cellular protection of aging, disease, and longevity. According to his book, “The Longevity Diet,” fasting and caloric restriction help maintain cardiovascular and metabolic balance over time and help rejuvenate the body from the inside with stem-cell-based regeneration. Backed by 20 years of research, Dr. Longo developed a five-day meal plan in conjunction with a Mediterranean style diet that tricks the body into thinking it is fasting. The “fasting” period only lasts five days a month for three months, resulting in weight loss, loss of visceral body fat (toxic fat that causes inflammation and contributes to diabetes), maintenance of lean body mass, lower blood pressure and blood sugar, improved cholesterol levels, and enhanced athletic performance. The food is plant-based without preservatives and includes nut bars, crackers, olives, and soups. Most fasting diets, especially water fasts, do not help maintain lean body mass and deprive the body of micro and macronutrients. Dr. Longo’s diet includes supplements for micro and macronutrients. Backed by the National Institute of Health, it has the same health benefits of a five-day water fast—but with food. Look for improved energy, healthier lifestyle choices, and effects that persist after returning to a normal diet. For more information visit Mmcwh360.com

Dr. Susan Murrmann is a board-certified gynecologist. She is the Chief Medical Officer of the McDonald Murrmann Center for Wellness and Health 360º and Medical Director of McDonald Murrmann Center for Laser and Aesthetics 360º.

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HE ALTH+WELLNESS By Heather Wherry, M.D.

Breast Cancer Awareness One in eight women will be diagnosed with breast cancer in her lifetime. Breast cancer is the most common type of invasive cancer diagnosed in women in the United States and the second leading cause of cancer related death. Every year in the U.S. more than 40,000 women die of breast cancer. Most of these cases occur in women over the age of 50 or who are postmenopausal; however up to 10% of new cancer diagnoses in the United States are made in younger women. Current guidelines on breast cancer screening vary by institution, but most OB/GYNs follow the recommendation of the American College of Obstetrics and Gynecology to perform breast cancer screening by yearly mammography starting at age 40. It is important to talk to your doctor about your family history of all cancers to

determine if you qualify for early screening or referral for genetic counseling and testing. As technology evolves, more and more cancercausing genes and familial syndromes are uncovered that can be linked to a heightened risk of breast and many other cancers. The genes most commonly implicated in hereditary breast cancer are BRCA1 and BRCA2. They account for approximately 3% of all breast cancer diagnoses and are especially important in young women diagnosed with breast cancer. Collect your family history on both sides and talk to your doctor about your risk of breast cancer and if you meet criteria for early screening or genetic testing. Women of average risk should have a clinical breast exam at least every three years starting at age 20 and yearly starting at age 40. Know

what is normal for you and see your doctor if you notice any breast changes such as a lump or hard knot, swelling, warmth, redness, changes in the size or shape of the breast, dimpling or puckering of the skin, itchy or scaly rash on the nipple, nipple discharge that starts suddenly or new onset pain in one area that does not go away. It is important to remember that any breast changes should prompt a visit to your doctor to discuss even if you have already completed your annual exam or screening mammogram for the year. Visit CDC.gov/cancer/breast for more information. To schedule your annual well woman exam contact MOGA 901.843.1500 or mogamd.com.

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FIT KID

By Chloe Webster. Photo by Tindall Stephens. Even though three bouts of cancer have taken parts of Emily, they’ve given her strength and determination. And despite doctors appointments and immense fatigue, Emily has fought her way to become a topfive female trap shooter in the United States.

Beating the Odds

Emily discovered the sport of trap shooting as a Freshman at a club booth. Trap shooting is a type of clay pigeon shooting where targets are launched away from the shooter from a single point. Other variations include skeet shooting and sport clays.

Three time cancer survivor finds success at the range

“My dad was over the moon when I decided to sign up for the team,” Emily says. The very next day he took her to the shooting range to practice and claims she hit her very first target. “To be honest, I don’t even remember, but I believe him,” Emily says.

“Life is hard. It can be mean and cold-hearted, but it can be wildly beautiful if you let it.” Beautiful, genuine, and strong, Emily Ferguson, 18, is proof that we have the choice to thrive no matter life’s obstacles. Just a high school senior, life has already taken a lot from Emily: an eye, two ribs, and part of a lung. At 18 months old, doctors noticed a lack of response in her right eye. Testing revealed a very rare form of cancer called retinoblastoma. After rounds of chemotherapy, Emily’s parents had to decide to keep her eye at the risk of cancer returning or removing it. “Since it was unlikely I would be able to see out of that eye again after treatment and the chances of remission were high, my parents opted for my eye to be removed,” Emily says, “And I would have made the same decision.” So far, it hasn’t been a hindrance to her. Emily found herself back in the hospital at age 11. She had noticed a lump under her left arm about the size of a ping pong ball. After it continued to grow, more testing revealed another rare cancer diagnosis: Ewing’s sarcoma. It’s a tumor that grows in

the bones or around the surrounding soft tissue. It was growing out of the third and fourth rib in Emily’s chest and was large enough to crush her left lung.

Now in her fourth season of the sport, she became the first female shooter to win the Jeanette Rudy Cup. At the national level, she shot 199-of-200 targets.

“How I was running around with only one working lung at that age, I do not know,” she laughs.

“When I am shooting, it’s like a trance,” Emily says. Watching her in the zone shows her rocking back and forth, concentrating on her movement and energy. “It is a lot of lecturing yourself in your own head… It may be a team sport, but it is also extremely individual.”

With another round of chemotherapy and a weakened immune system, St. Jude Hospital and her school found a way for Emily to continue working at her own pace. By the end of fifth grade, she was able to return to school and had beat cancer again. Emily enjoyed five years of remission before a check-up scan showed the return of cancer, this time in her right lung. With only a few weeks left of her sophomore year, she left for treatment that continued through summer and most of her junior year. “It was a lot of planning and figuring out when I was awake enough to do schoolwork or be tutored—or if I just needed to sleep.”

Through her climb to the top, cancer has caused missed competitions and forced breaks. However, with the help of her team and coaches, Emily has never let this stop her from being a sharp shooter. As Emily looks toward her future after high school, she’s in full remission. She counts each day as a blessing and continues to live with a joyful heart. “Life is hard. It’s mean and cold-hearted, but it can be wildly beautiful if you let it.”

Outdoor enthusiast and proud St. Jude supporter, Chloe is an aspiring writer with a passion for living healthfully. She is a junior at St. Mary’s Episcopal School and runs on the cross country, half-marathon, and track teams.

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MEMPHIS FIT

By Caroline Sposto. Photo by Tindall Stephens.

Learning To Make it Count Life Lessons From Cancer Survivor Stephanie Simpson Forty-four-year-old Stephanie Simpson has earned a lot of labels: lawyer, CAO (Chief Administrative Officer), and nonprofit founder. However, it’s another one that has redefined her purpose: she’s a breast cancer survivor. The diagnosis came in 2016 after she had just turned 41. “It was my second ever mammogram that had me called in for an ultrasound,” she says. “I assumed that the abnormal reading was just a mistake.” There was little to give Stephanie an indication that she should be concerned with cancer. “I hadn’t noticed any symptoms, I had never smoked, and there was nothing in my family history that so much as hinted at it,” she says. The ultrasound led to a biopsy and, 24 hours later, Stephanie’s life took a much different direction. Although a single, independent professional, she rallied a lot of support from her friends and family. This was the first time she had to truly rely on them, and they showed up as a true lifeline. “My friends and relatives were amazing. They rallied around me, offered to help with errands, cooked for me, and more.” The diagnosis was a surprise and there were a lot of unknowns in Stephanie’s future, but she didn’t succumb to depression or grief. “My faith was always strong. I’m not a ‘woe is me’ kind of person.”

She worked with the medical team at West Cancer Center, including oncologist Lee Schwartzberg, surgeon Michael Berry, reconstructive surgeon Dr. Lou Adams, and radiation oncologist Michael Farmer. Stephanie made it a point to be practical about the process. Her surgery coincided with the Thanksgiving holiday to minimize

MEMPHIS FIT

“Cancer heightened my awareness. I’m now a lot more in tune with my body. missing days at work as the CAO of NewSouth Capital Management, Inc. Determined to keep her life as normal as possible, she scheduled her 20 rounds of radiation during lunchtime. “Fortunately, I was in good shape when I was diagnosed. I had been doing Pure Barre. Once I started recovering, I went back to that three to four times a week, and later added biweekly Shred 415 workouts for additional cardio, core, and toning.” She found that exercise helps counteract some of the side effects of the ongoing medicine she has to take.

Although there are many aspects of our health we can’t control, such as DNA, Stephanie says we can control other factors such as diet. “It’s all about balance,” she says. Her diet includes a lot of healthy foods like salads with added protein, and she still enjoys an occasional treat. And as a true Southerner, he indulgence is sweat tea. Of course, the biggest change cancer has brought is to Stephanie’s mindset. “Battling cancer allowed me to reevaluate my own priorities and come to terms with what I want my life to be about. I’m far more intentional with my time. For example, if I’m stuck in traffic or waiting in line, I take these opportunities to breathe and enjoy the moment instead of feeling frustrated.” Stephanie says that when someone is diagnosed with cancer, they’re ultimately

fighting for more time. “In order for our time on earth to have deep meaning, we have to live below the surface.” Stephanie found a new purpose after her diagnosis and recovery. She created a nonprofit called 901 POP (Petals of Purpose), which accepts donations of flowers from weddings, parties, and other events to repurpose into bouquets for nursing homes and homeless shelters, with handwritten notes and personal deliveries. “We need to tell people we love them and care about them,” she says. After a reflective moment, she concludes, “This quote from George Meredith sums up my philosophy, ’Don’t just count your years. Make your years count.’” To learn more about 901 POP (Petals of Purpose), follow the on Facebook at 901 POP or Instagram at 901_pop.

Back row: Judith J. Williams, MD, Jessica M.Ruffin, MD, T. Franklin King, MD, B. Todd Chappell, MD, and M. Leigh Keegan, MD Front row: Regina G. Healy, MD, Leslie T. Hayden, MD, Leah C. Tonkin, MD, Sharon A. Butcher, MD, Darby Heitman, FNP-BC, and Gregory J. Burana, MD

New Location 1727 Kirby Parkway, Memphis, TN 38120 Please call 901-767-3810 to schedule an appointment.

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adamspatterson.com 19

MEMPHIS FIT

By India Nikotich. Photo by Tindall Stephens.

Mighty Mom Danielle Brown Becoming the Best Version of Herself

In March 2018, 28-year-old Danielle Brown was picking up a fastfood order and left her car idling just a few feet away. Moments later, someone stole into her vehicle and was driving away with her baby who was still inside. “I ran after the car yelling about my daughter, who was only 11 months old at the time,” she says. “But the driver only paused a moment before taking off again. I tried to keep running, but I obviously couldn’t catch up.” Danielle was devastated and waited all night for news about her baby. The next morning, an Amber Alert tip led the authorities to find Zoe, who was unharmed, as well as the car. Although everyone was safe, Danielle fought with the Department of Human Services for several months over the custody of her daughter. Ultimately, she was granted an immunity deal from the police for her testimony against the carjacker. After this mental, emotional, and physical ordeal, she started attending parental counseling. “I was in a very unhappy place in my life and suffering from postpartum depression. Motherhood was so new to me, and then I had this huge mess up, and I really doubted myself,” she says. “I had gained 70 pounds during my pregnancy and wasn’t happy with my self-image. It was a wakeup call.” Because Danielle is a former collegiate volleyball player from the University of North Carolina at Pembroke, she already had the mindset of an athlete. Once she set a goal to get into figure competitions, there was no stopping her. “After I graduated from college and left volleyball, I never wanted to see the inside of a gym again. Now I work as an assistant to my trainer and I’m in a gym eight hours a day.” 20

MEMPHIS FIT

Danielle started working with trainer Roland Genesy in September 2018 through Sherika Fitness, a gym in Memphis. She first started tackling getting into a routine, calculating macros, and learning how to read nutrition labels. Next, she started prepping for Battle of the Bluff in May 2019. “We started prep in January, but I had already been taking baby steps since September. I quit drinking, stopped salting my food, and stuck to low-carb meals. During prep, it was strictly by the book— necessary carbs, fats, proteins. That was it,” she says. At her first competition, she won first place in true novice. Her competition weight came in at 113 pounds, almost 40 pounds lighter than when she’d started. Two shows later, she’s now a pro natural figure competitor.

“I can be a better role model because I’m in a better place mentally and physically.” “I was so nervous that first time. They said it was the biggest show they’d ever had and it was sold out. Looking at all the other girls backstage, I knew the competition was tight,” she says. “But my coach had prepped me and I was ready. I went in to win.” After a full year of prep and shows, Danielle is now taking a break until 2020. “It takes a toll for sure, but I look forward getting back in it. Competing in Battle of the Bluff took me from like to love. It can get super addictive.”

Today, her daily workout and diet are geared towards her current goal of upper body gains. She and Roland work out together six times a week for three hours a day. She’s added seasoning back to foods and treats herself to a sweet treat once a week—maybe. “If I eat clean, I know it makes it easier for me in the long run,” she says. “But even my carbs are still sweet potatoes and brown rice. I love ahi tuna and offseason I might go to Genghis Grill to eat out.” Becoming a happier, healthier version of herself has also transformed Danielle into a better mom for Zoe, who’s now two. “I can be a better role model because I’m in a better place mentally and physically,” she says. “Looking back, I wasn’t mentally all the way there. I wanted to fix myself and be there for my daughter, and I have.”

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MEMPHIS FIT

Allie Herrera Reporter • CrossFitter • Coach In the summer of 2018, Allie Herrera moved to Memphis to work as an on-air reporter on WMC-5. She has since fallen in love with the city. “This is my first time living in the Mid-South,” she says. “I’ve found the people to be so welcoming and kind. I like living where the pace allows me to slow down a bit, and be more present.” It’s hard to imagine Allie slowing down though. She’s a certified Level 1 CrossFit Coach at CrossFit Blue Blood in Olive Branch and spends most of her time helping others reach fitness goals or going after her own. Born in Lima, Peru, Allie moved to the U.S. with her parents at age six. She grew up in Westchester County, New York where she competed in a variety of sports including track and field, soccer, and basketball. She didn’t discover CrossFit until her Freshman year at Rhode Island University in 2012. “I had always tried to be athletic,” she says. “But CrossFit was a totally new form of athleticism that I had never experienced.” She adds: “I had to get past my own tendency to compare myself with other women. I think we often feel we’re either too big, too small, not enough of this, or too much of that. CrossFit has allowed me to mold and shape myself into own vision of the athlete I want to be. I didn’t want to focus on one ability over others. I wanted to become well-rounded. That’s what made me feel like an athlete,” she says.

Staying Fit At 5-foot-4-inches and 144 pounds, Allie recently brought her body fat down to a lean 16%. “I used to want to look skinny,” she says. “But CrossFit threw that image out the window. Now I like to feel and look strong.” However, her passion for the sport is just as mental and emotional as it is physical. “If I had to describe CrossFit in one word, it’s empowering. When a sport is physically challenging, there is a mental toughness that follows.” 22

By Caroline Sposto. Photo by Tindall Stephens.

MEMPHIS FIT

Allie wants to help convince women there is nothing they can’t do. “I have met some the most powerful women in gyms, and it’s incredible to see these women become more of who they are. It’s not about becoming someone else. It’s about becoming more of who you are meant to be.” Despite her busy broadcast schedule, Allie trains six times per week. “If I’m really struggling on that sixth day, I do more of an active recovery workout,” she says. She does CrossFit three times a week and more of a bodybuilding style workout during her other sessions. That’s in addition to coaching two to three times a week. And on a good day, her workouts last an hour or two. Balancing a television career, training, coaching, and a personal life leaves Allie very little time for competitions. Her two most recent ones were local team competitions, The Express Challenge in March and The M-Town Showdown in September.

“If I had to describe CrossFit in one word, it’s empowering.” Eating on Track “One of my most empowering changes and something I’ll probably work on for the rest of my life is thinking of food as fuel,” she says. Allie tries to not think of foods as “good” or “bad” or “I’m allowed or “I’m not allowed.” “I’m shying away from those conversations with myself. I can enjoy a meal out without letting it worry me.” That doesn’t mean she’s without discipline. She tracks macros and calories and measures out her food to know exactly what is going in her body. A creature of habit, she cycles through the same carbs, proteins, and fats on a regular basis.

Staying on Course When Allie started CrossFit, she couldn’t even hold a plank for 30 seconds. She believes one of her assets as a coach is that she can empathize with her students. “Coaches who know what they’re doing work with you and modify your program to make it suitable for your level.” What keeps Allie going though is simply passion. “When a person finds something they are passionate about, everything about them transforms!”

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MEMPHIS FIT

Hot for Hotworx

By Halle Griggs. Photo by Tindall Stephens.

Newly engaged and ready for change, 29-year-old Brittany Gaskin decided to get serious about her health and weight loss goals in December of 2018. Losing weight was familiar territory, but it had involved an unhealthy relationship with food and exercise. Brittany had been consumed with working out for at least two hours a day. “I wouldn’t dare touch a French fry,” she claims. Deprivation and burnout backfired when Brittany finally let herself indulge. She put the weight back on—plus some. This time Brittany chose a more balanced approach. It started with a commitment to be more active. At the suggestion of a coworker, she decided to try Hotworx, a virtually instructed exercise program that’s performed in an infrared sauna. Hotworx includes a 30-minute isometric workout and/or a 15-minute high-intensity interval training session. Each workout focuses on a specific area of the body or muscle group. Brittany’s favorites are Hot Core, Hot Buns, and Hot Pilates. Each sauna holds up to three people with adjustable settings for temperature, lights, and the workout. You craft your own experience. As a pediatric nurse at Le Bonheur Children’s Hospital, Brittany’s schedule is less than consistent. Hotworx has aroundthe-clock operating hours and four locations throughout Memphis, giving her the freedom to choose the whats, whens, and wheres of her workouts. Since joining in December 2018, Brittany has lost 28 pounds and dropped about six clothing sizes.

Accompanying her workout routine, Brittany has shifted her diet. Now she sees food as fuel and is more aware of what goes in her body. She cuts out soda, limits fried food, and drinks more water. Although she doesn’t count calories or macros, she emphasizes portion control, which allows her to splurge every now and then on a cheeseburger. Her go-to foods of choice are yogurt, lean protein, sweet potatoes, green vegetables, and her favorite post-workout treat—Nutrition Hub’s fruity pebbles shake.

MEMPHIS FIT

Brittany admits that her biggest struggle during this journey has been temptation in her diet. During work potlucks, family meals, and social gatherings, Brittany tries to have healthy snacks on hand, like cheese sticks or granola. She also uses those around her as sources of support. Her fiancé, Blake, encourages her to try new foods and incorporate more vegetables. Previously a picky eater, a rainbow of foods now fill her plate.

“Gaining weight didn’t happen overnight and neither will losing it.” MSD-AD-111918.pdf

11/19/18

5:10 PM

before

friend at work (that same one who suggested Hotworx) helps with her with motivation and staying on course. The results of staying committed to her health are the most powerful motivation for Brittany. Feeling better and having more energy has benefitted her physically and mentally. These changes also inspired her to share her story with others. “I enjoy speaking about the changes I’ve made and want to help others find their joy and love the skin they are in.” Brittany’s best advice is: “Never give up! Gaining weight didn’t happen overnight and neither will losing it.” Persistence and patience are key.

Staying motivated and being held accountable are of utmost importance for Brittany. Along with her fiancé, her best

For more information on memberships and class descriptions, or to register for a free class, visit Hotworx.net.

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MEMPHIS FIT

Running for Alzheimer’s A Mother-Daughter Bond that Lasts the Distance Former competitive gymnast and cheerleader Brittany Gelineau Murray says, “Health has always been a big part of my life and something I really enjoy.” This attitude is something she inherited from her parents. While at the University of Memphis, Brittany started going on runs with her mom, Sylvia Gelineau. A short while after college, when Brittany was 23, her mother Sylvie was diagnosed with early-onset Alzheimer’s disease. “It was so unexpected,” Brittany says. “She was only 52 and had been active and healthy her whole life.” Alzheimer’s disease is an irreversible, progressive brain disorder that slowly destroys memory and cognitive skills. There are approximately 44 million people worldwide living with Alzheimer’s disease or a related form of dementia. In the U.S., an estimated 5.8 million people of all ages have Alzheimer’s disease, and 5% of those individuals have early onset (under age 65). “We’re rare in that I’m young caring for her and how young she was when she was diagnosed. It’s my passion to raise awareness for the disease,” Brittany says.

“I run everyday for my mom.” The second year after her mother’s diagnosis, Brittany and her mother started participating in the Walk to End Alzheimer’s in Memphis. They would walk several miles together every day. Now that her mom can no longer stand up on her own, Brittany has continued participating in the Walk to End Alzheimer’s to keep the tradition going. 26

By Christin Yates. Photo by Tindall Stephens.

MEMPHIS FIT

“We fell in love with the Walk to End Alzheimer’s. You don’t just pay a registration fee, show up, run, and leave,” says Brittany. As part of the event, there is the Promise Garden Flower Ceremony. Everyone receives a garden flower that signifies why they are participating in the event— from caregivers to patients and friends and family. “You can look around and see why people are supporting it. We all make a promise to end Alzheimer’s.” The journey with her mom has given Brittany a new mission to keep her heart and brain healthy so she does not get Alzheimer’s disease later in life. Running has always been a form of therapy and stress relief for her. “I’ve turned it into a passion, and it gives me a break from caregiving,” she says. Over the past two years, Brittany has become more competitive with running.

Brittany with her mother, Sylvia

She’s competed in races and finished her first half marathon. “I run every day for my mom. Since she can no longer run, she’s my motivation and inspiration for everything that I do. It’s heartbreaking that she used to run and bike every day and now she can’t even stand. I don’t want that to happen to me,” Brittany says.

Brittany also started volunteering with The Alzheimer’s Association and the planning committee for the Walk to End Alzheimer’s, which will be held Nov. 9 at Tiger Lane. Registration begins a 9 am, the Promise Garden Flower Ceremony is at 10 am, and the walk begins at 10:30 am. The event is wheelchair-friendly. To register, visit Act.alz.org/memphis.

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MEMPHIS FIT

Making Time Lawyer and NPC Winner Christina Gibson

By India Nikotich. Photo by Tindall Stephens.

After a year of hard work and intense prep, local lawyer Christina Gibson reached her ultimate goal in November 2018: She placed first in her first figure competition in Atlanta. This win had her hooked, and she went on to place competitively at a Nashville National Physique Competition (NPC) this May. “It all started when I got involved with training with the Titans and started going every Saturday with local trainers,” Christina, 31, says. “I had the chance to go to a competition one of my trainers was in and I saw a girl on the stage whose muscles looked amazing. I wondered if I could do that.” It wasn’t an easy road for her; intense work and school schedules initially kept Christina from a consistent training schedule, though once she began she noticed her body changing after only two weeks. “My friends and family noticed my initial weight loss. What I noticed was that my clothes fit differently. I was using muscles I’d never used before and they were screaming days after my workouts.” When Christina teamed up with nutritional coach and trainer Daavon Grayson at Better Life Training in Cordova, her workouts reached the next level. “I struggled for motivation when my body hurt that much, then my coach explained that once I built the muscles up to where they should be it wouldn’t be like that. It kept me going. He was such a critical part of this for me, with both the physical and nutritional aspects.” Her prep diet consisted of four to five meals per day, carefully measured according to nutritionist specifications. “It was difficult for me to start eating that much daily,” she says. “For future preps, I have to tell my trainer no more tilapia. I ended up eating enough chicken and tilapia to last a lifetime.” After a few months, Christina reached her goal competition weight of 107, and her already-petite frame gave her the edge she needed to take first place. “I was so nervous, but it felt amazing to see the

MEMPHIS FIT

transformation,” she says. “I always felt like I wasn’t doing enough, and it took seeing my before and after photos to say, ‘Wow, I really did that.’”

“This will be the most difficult thing I’ve competed in, but the obstacles challenge really appeals to me. It’s going to be tough, but looking back at what I’ve already done, I know I can do this too.”

“It felt amazing to see the transformation.” After a brief break, Christina launched into yet another prep for the Battle on the Bluff bodybuilding competition, which kept her in the gym. Now her typical workout schedule is still strenuous, with only two days off and a full hour of weight training paired with 30 minutes on the StairMaster. “I’ve been getting leaner over the past year, and would love to put on more weight. Even though I have more cheat meals now than I ever would during prep, I still maintain my cardio and meal prep every week at home,” she says. “Two preps back to back was intense, and I’m happy to be back to balance and maintenance.” Christina is next looking forward to a Spartan competition—a series of obstacle races of varying distance and difficulty, ranging from three miles to marathon distances, including things like wall climbing, slippery walks, and barbed-wire crawls.

before

MEMPHIS FIT

Kristen Bacon A Transformation in Progress Energetic and upbeat, Kristen Bacon, 29, is matter-of-fact about her fitness journey in progress. One year ago, at 5-foot-7 she weighed 256 pounds. She’s since lost 36 pounds, 16.75 inches . . . and counting. Though this change in her appearance has been dramatic, it’s a positive side effect—rather than the focus—of her active lifestyle. Mindbogglingly busy, she not only works as a kickboxing instructor at CrossKick Gym in Atoka, but she is also a personal trainer; a part-timer in the Pro Shop at Forest Hill golf course; the owner of The Perfect Blend (memory quilts, bags, and purses); and she occasionally books an acting engagement. “I kind of dabble in it all,” she says.

Keeping in Shape Like the rest of her family, Kristen always been on the larger side. “I’ve also always been athletic,” she adds. “I grew up playing volleyball, basketball, and softball, but I was limited to recreation leagues because I played in the school band.” When she enrolled at the University of Memphis as a graphic design major in 1998, she stepped up her level of fitness and hired a personal trainer. Though she was making steady progress, a pivotal point in her fitness journey happened when she and her trainer decided to try a kickboxing class. “I got instantly addicted to it,” she says. “One thing led to another, and I ended up becoming a certified fitness instructor so I could teach it.” Between teaching, taking classes, and running her business, she spends 20–25 hours per week working out. “A friend and I just pick up and run. Sometimes we hit the trails at Shelby Forest. Other times, we go to Covington and run stairs. Recently I went to New Orleans with a group of friends and we completed a half marathon.”

Eating Well “Food is really the next area I want to improve,” she says. Though she jump-started her weight loss with intermittent fasting, her work schedule ultimately made that approach too difficult. She then tried carb cycling, but decided it wasn’t for her. 30

By Caroline Sposto. Photo by Tindall Stephens.

MEMPHIS FIT

“Now I’m just working on portion control and making my step goals every day.” She still has small setbacks. “Some friends and I went to the UT Knoxville game, and we ate what we wanted and we drank alcohol that weekend. When I came home, it was time to step up my game.”

“If you have big goals, set a series of smaller goals that will get you there.” Staying Motivated The biggest secret to her fitness journey has been making sure she always has at least one accountability partner. “Now that I’m an instructor, I have so many,” she adds. One challenge she faces is that living alone makes it easy to fall into a slump. “Most of my old friends are into fitness, and I’ve made a lot of great new friends through fitness as well.” She also uses social media as a motivator. “I created a Facebook group, and we all before committed to 10 pushups every hour for 10 hours. Then we slowly added a few more to each set to consolidate them. The people who stayed with it can now do 100 pushups.” According to Kristen, it’s important to not set goals that are unattainable. “If you have big goals,” she says, “Set a series of smaller goals that will get you there.” The accountability partner Kristen relies on least is the scale. “I really haven’t lost that much poundage this past year,” she continues. “But my inches are crazy, and when I see a photo of what I looked like only a year ago, I’m shocked.“ Beyond the change in her appearance, the best part of being fit is the way Kristen feels. “I used to be a very up and down person, but working out has really stabilized my mood. I’m a lot happier when I work out constantly.” And finally, there’s her self-confidence. “People I haven’t seen in a long time notice I look different. Those surprise compliments remind me I can conquer just about anything I set my mind to.” Crosskick Gym in Atoka: crosskickgym.com

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WEEKEND WARRIOR

Interview by Hailey Thomas. Photo by JoLaura Bell.

Virginia Cupples, Runner & Triathlete 40; Musician, Piano Teacher, Pilates Instructor, and Symphony League Member; Son, Ethan (sophomore at CBHS).

INAUGURAL RACE: The 2007 Nike Marathon in San Francisco was my first race. Why my first competitive distance was 26.2 is a story for another time. A year later, a friend gave me the MRTC Road Race Series for a birthday present and that’s when I ran my first 5K, 10K, and 13.1

f RUNNING:

I love how honest it is to lace up a pair of shoes and go; it’s just you, the ground, and the road ahead.

LONGEVITY: I love the way my body feels and the balance it creates in life. It is truly amazing what is accomplishable when you put your mind to it. Plus, I plan on living to 100, having blue hair, and causing a ruckus in the neighborhood.

INSPIRATION: Bree (Wee) Brown—triathlete, mom, educator. I first saw her race in Iron Man Florida. She smiled the entire day and her positive energy was contagious.

FAVORITE GETAWAY: Interlochen, Michigan, where I attended a boarding school for music. It is called the “Dream City of Youth.” For my 20th reunion I rented a cabin on the lake, and each morning I made French press coffee and would take a morning run through campus. I was greeted with the fresh smell of pine trees and distant sounds of young musicians practicing… truly my happy place.

BEST EATS: “No Menu Monday” at Andrew Michael. I love the element of surprise, the staff is excellent, and the wine pairing is informative and delicious.

PASSION: I am passionate about sharing arts education with the youth of Memphis. My first teaching job after moving home was on the opening faculty at Stax Academy. There is nothing comparable to seeing a young student enjoy playing music for the first time.

SPIRIT ANIMAL: Swan

QUOTE: “Dedicated to the Promotion of World Friendship through the Universal Language of the Arts.” – Mission and Governance of The Interlochen Arts Academy 32

“I love how honest it is to lace up a pair of shoes and go; it’s just you, the ground, and the road ahead.”

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WEEKEND WARRIOR

Interview by Hailey Thomas. Photo by Tindall Stephens.

Ashton Hall, Long Distance Runner 18, Freshman at Northwest Mississippi Community College; Parents Marquee & Tiffany Hall, brother Sebastian.

INAUGURAL RACE: My first race was the 2017 St. Jude Half Marathon (2:36). I ran the Atlantic City Marathon in 4:55. And the Chick fil-a 5K.

GROUP RUNS: I run with Breakaway Running Group whenever my mom takes me.

FAVORITE WW EVENT: St. Jude, because it’s St. Jude.

f RUNNING:

The more you run, the less strenuous it becomes and the more you can enjoy it.

MOTIVATION: The need to stay active and healthy.

INSPIRATION: There is an ultramarathon runner I admire named David Goggins.

RUNNING GOAL: A sub-4-hour marathon at least once.

“The more you run, the less strenuous it becomes and the more you can enjoy it.” OBSTACLE COURSE: I had a foot injury two weeks prior to my marathon so I had to rest. I was used to running daily at that point. This led to me developing cramps in my thighs that I had to endure for about 16 miles of the race.

PASTIME: My favorite thing to do in Memphis is watching plays. And I like playing the keyboard and video games.

FAVORITE FOOD: Funnel cakes

FAVORITE SUBJECT: Math because it’s fun to find out how to do problems.

POST-COLLEGE PLANS: Become a registered nurse.

TO NOMINATE A WEEKEND WARRIOR, EMAIL HAILEY@MEMPHISHEALTHANDFITNESS.COM

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FOOD+WINE Recipe & Photos by Andrea LeTard

Pumpkin Beer Soup with Bacon & Dates

October isn’t just about pumpkin, it’s also beer month! Enjoy the best of both worlds in this cozy soup recipe with fall spice, hearty creaminess, and a dash of sweet-salty goodness. Serve with crusty whole-grain bread for the perfect savory dinner!

Ingredients

(4 servings)

q 1 pie pumpkin (4 pounds) − seeded and quartered q 3 Tbsps olive oil q K osher salt and freshly cracked pepper q 7 slices bacon – sliced into thin strips q 1 5 dates – seeded and chopped q 2 Tbsps butter q 3 large shallots − chopped q 2 garlic cloves − minced

1 /2 tsp ground cinnamon 1 /4 tsp allspice 1 /4 tsp red pepper flake 1 /8 tsp ground ginger 3 Tbsps maple syrup 1 bottle pumpkin beer (or beer of your choice) q 3 to 4 cups chicken broth q 1 /4 to 1/2 cup heavy cream or cashew milk q q q q q q

Preheat oven to 400F. Place the pumpkin quarters on a baking sheet, rub with olive oil, and sprinkle with salt and pepper. Place the bacon pieces on another baking sheet lined with parchment paper. Begin roasting. Take bacon out after about 10 minutes or when crispy, being careful not to burn it. Let it cool, then add to a medium bowl with the dates, mix, and set aside. Bake the pumpkin for about 25–30 minutes, or until soft, then let cool.

Reginelli Recommends: Kysela’s Picpoul De Pinet 2018 You may be skeptical, but this aromatic, dry French white pairs beautifully with seasonal Pumpkin Soup. Floral and citrus notes, medium body, and high acidity balance the sweetness of the pumpkin without overpowering it. Serve chilled, drink now. $12.99 See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. Pyramidwines.com, 901.578.2773.

While the pumpkin is roasting, heat butter in a large pot over mediumlow heat. Cook the shallots and garlic together with a dash of salt and pepper for about one minute or until the shallots are soft. Add the cinnamon, allspice, red pepper flake, and ground ginger and cook for another minute. Add the maple syrup and beer and let the beer reduce by half. Peel the skin off the pumpkin then add to the pot, breaking the pumpkin into pieces. Add the chicken stock and heavy cream. After a quick stir, ladle the soup into a blender. You may have to do this in batches. Blend at high speed until smooth. Pour the soup back into the pot over medium heat. If the soup is too thick, add more chicken stock. If it’s too dark, add more cream. Taste for seasoning and add more salt if needed. Let soup reheat, then ladle into bowls and top with the bacon-date mixture.

Andrea LeTard is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Her recipes are “next-generation southern”—fun and fundamentally southern with a modern twist. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.

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FOOD+NUTRITION By Caroline Pruente, MS, RDN

Making Sense of a Diet Saturated World Q: Someone told me I should try the keto diet, what do you think?

Q: I count calories, but why can’t I see changes?

A: Originally developed as a treatment for pediatric epilepsy, the ketogenic diet is now widely used by individuals pursuing weight loss. Keto recommends severely restricting carbohydrates; however, evidence-based Acceptable Macronutrient Distribution Ranges (AMDR) recommends that the majority (i.e. 45%−65%) of a person’s daily intake come from carbohydrates. Why? Carbohydrates are the body’s preferred source of fuel. Following a keto diet requires the body to turn on a life-saving mechanism called ketogenesis that leads to utilization of dietary fat for fuel instead of carbohydrates. Prolonged ketogenesis puts the body in a state of ketosis. From there, many people begin to experience intense cravings, signals that remind us to feed the body well and feed it a variety of foods. It’s hard to maintain a food variety while restricting an entire macronutrient, and even more challenging to sustain a pattern of eating that leaves many people wanting! More importantly, there is still ongoing research on the safety of ketosis. As for now, be aware that it can cause severe dehydration, constipation, diarrhea, fatigue, and frequent urination.

A: Calories measure energy found in food, and food provides fuel for our bodies. Tracking calories is tedious, with ample room for error. The FDA allows calories printed on nutrition facts labels to be 20% under or over the actual caloric content of the food. It’s important to remember that our bodies are not machines that require the same amount of fuel daily, and even if we know precisely how many calories our bodies need, it’s impossible to determine if we’ll use every calorie consumed on a given day. Genetics, medical diagnoses, and medications all affect calorie absorption. In other words, our bodies are more complex than calories in, calories out!

Q: Could intermittent fasting help me lose weight? A: Intermittent fasting is essentially meal-skipping with a method. It requires fasting for a certain number of hours (multiple variations exist) or alternating days of fasting with eating. Most studies to date are approximately three months long and implement caloric restriction in addition to fasting. It’s important to note that peak weight loss in all diet-related research occurs around months three to six, and most weight loss studies end there. While weight loss may occur, it’s only shown to be short-term. Research has given zero evidence that fasting is needed for longer than eight hours while sleeping, hence the importance of breakfast…to break your fast. Eating consistent, adequate meals promotes healthy metabolism, improved glycemic control, mood stabilization, and reduced overeating and cravings.

Thinking of ditching calorie counting for tracking macronutrients (carbohydrates, protein, and fat)? Tracking calories or macros can lead to a reliance on external numbers rather than internal cues like physical hunger and fullness. People often begin eating based on quantity rather than quality. Because of the many drawbacks and pitfalls, calorie and macro counting are deemed unreliable methods of ensuring our bodies are adequately and appropriately fueled.

Now a “Q” to ask yourself before trying another diet… “ Is this diet something I can fully and happily maintain for the rest of my life?” If you’re feeling overwhelmed with finding a sustainable way to eat well, Memphis Nutrition Group RDNs can help you find a pattern of eating that allows for self-regulation, includes variety, and provides nourishment and satisfaction.

Caroline Pruente, MS, RDN is a nutrition therapist and Registered Dietitian at Memphis Nutrition Group. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food. For more information call Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com.

Experience A Bolder, More Confident You! Aesthetic Services: Botox • Dysport • Fillers • Facial Services BALANCE & RESISTANCE Skincare Products • Laser Services (Coming Soon)

BALANCE & RESISTANCE BALANCE & RESISTANCE

CARDIO & ENDURANCE

Wellness Services: Wellness Injections • I.V. Hydration Therapy CBD Hemp Products

5100 Poplar Ave, Suite 525 • Memphis, TN 38137

CARDIO & ENDURANCE

CARDIO & E STRENGTH & DEFINITION

STRENGTH & DEFINITION F I R S T CLAS S FRE E* Join us at the barre. Start your transformation today.

FIR ST C LA SS FRE E*

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BALANCE & RESISTANCE

* New and local clients only (local ID required).

901-779-2385 • RoyaltyWellnessSpa.com 1G: @Royalty_Wellnessspa • FB: Royalty Wellness Spa

Suffering from a Sports Injury or Chronic Pain? We Address Your Pain to Keep You Training WE SPECIALIZE IN RUNNERS AND TRIATHLETES, CALL TODAY FOR A FREE RUNNER’S SCREENING

Laura Matthews, Local Professional Triathlete and Patient

• Dartfish Video Running and Gait Analysis for injury prevention and better performance* • Alter G Anti-Gravity Treadmill, defy the forces of gravity and push your boundaries to recover sooner, improve physical function and enhance your performance* • Dry Needling, relieving muscle tension and pain

* Collierville Location ONLY

We want to keep athletes training, competing and enjoying their sport, not just pushing through the pain

MyRehabEtc.com Memphis 1789 Kirby Parkway Memphis, TN 38138 (901) 759-1282

Bartlett/Wolfchase 8070 Highway 64 Bartlett, TN 38133 (901) 266-3838

Collierville* 2059 Houston Levee Road Collierville, TN 38139 (901) 221-9221

Oakland 6250 Highway 64 Oakland, TN 38060 (901) 255-6545

No prescription needed. Most insurances accepted. Locally owned and operated. 39

FOOD+NUTRITION By Kate Lyman

Sweet Harvest Hash This delicious sheet pan meal can be made with just a few simple ingredients and minimal kitchen supplies. Mix it up with winter squashes from your local farmers market like kabocha, delicata, or butternut!

WHAT YOU NEED: q 1 lb Acorn squash, cubed q 1 lb Brussel sprouts, thinly sliced q 1 Gala apple, cubed q 4 Chicken sausages, sliced q ¼ cup Feta cheese DRESSING: q 3 Tbsps Maple syrup q 3 Tbsps Apple cider vinegar q 1 Tbsp Olive oil

WHAT TO DO: 1. Preheat oven to 400º 2. I n a small bowl, whisk together maple syrup, apple cider vinegar, and olive oil. 3. T oss chopped squash, Brussel sprouts, apples, and sausage in dressing until fully coated. Evenly spread out over a baking sheet. 4. C ook for 20–25 minutes until squash is tender. Top with feta cheese and toss.

NUTRITION PER SERVING: • 18g Protein • 10g Fat • 28g Carbohydrates

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

FOOD

To Fit Your

HEALTHY

Lifestyle

Wild Beet offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation. Weâ&#x20AC;&#x2122;re open for lunch and dinner, dine in or carry out. Catering available.

6641 Poplar Ave Suite #106 Germantown

901.552.5604

Are you full of it?

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901-435-6150 www.renewspamemphis.com

3040 Forest Hill Irene Rd #109 (Poplar @ Forest Hill in Germantown)

East Memphis (Next to the Greenline) 483 High Point Terrace Memphis, TN 38122

Schilling Farms 956 E. Winchester Collierville, TN 38017

cheffies.com

HOLISTIC CHOP MASTER ROBIN TUCKER – 901.921.9324

M A S T E R C O LO R I S T/ B A L AYA G E S P E C I A L I S T H O L LY W O O D S – 9 0 1 . 6 2 6 . 5 9 7 6

HOLISTIC PRODUCTS

C R E AT E D IN HOUSE

C O M E B Y T O D AY T O E X P E R I E N C E 1 9 9 5 M A D I S O N AV E # 1 0 2 SHAPOWLABS.COM 42

EVENTS CALENDAR

OCTOBER EVENTS

For races details go to racesonline.com

10/5/19 Sensory World Memphis 7th Annual Autism Awareness and Special Needs 5K Cordova, TN 10/5/19 In His Steps 5K Run Memphis, TN 10/5/19 Left Bank Festival 5k/10k West Memphis, AR 10/5/19 Pink In The Park Memphis, TN 10/6/19 MRTC RRS 1st 10 Miler Millington, TN 10/6/19 Camp Good Grief 5k Memphis, TN

Featured Event: Hernando Water Tower 10K October 12, 2019 / 8 a.m. / Historic Hernando Square

10/11/19 Haiti Medical Missions of Memphis 24 Hour Tour dâ&#x20AC;&#x2122;Esprit

10/12/19 Hernando Water Tower 10K

10/19/19 The Foster Care 5K

Memphis, TN

Hernando, MS

Memphis, TN

EVENTS CALENDAR

10/19/19 MRTC - KIDS! Fall Running Program Memphis, TN

10/26/19 JA’s Will 5K Southaven, MS

11/2/19 Big River Crossing Memphis, TN

10/20/19 MRTC RRS 2nd 10 Miler

10/26/19 Run with the Bruins - Bon Lin Elementary

Millington, TN

Bartlett, TN

Memphis, TN

10/20/19 HomeRun for Habitat 5K

10/26/19 Susan G. Komen MemphisMidSouth Race for the Cure® Memphis, TN

11/2/19 Walk for Wishes 5k and 1 Mile

10/27/19 Overton Park 5 Mile Classic Memphis, TN

11/3/19 MRTC RRS 1st Half Marathon

Southaven, MS 10/25/19 Fire Fighter 5k Memphis, TN

11/2/19 Race for Grace 5K & 1 Mile Walk/Run

Southaven, MS

Millington, TN

Race Directors, Reach Runners! Call Hailey at 901.335.6005 to Reserve Your Race Ad today!

HERNANDO WATER TOWER 10K 2019 PRESENTED BY

OCTOBER 12, 2019 • 8:00 AM

HISTORIC HERNANDO SQUARE • Saturday After-Race Party & Door Prizes • Awards Hand-Crafted by Local Artisan Joseph Eckles • Long-Sleeve Tee Shirt, Commemorative Medal, & Goody Bag for First 400 Runners • FREE Craft Beer 2019

30 PRE-REGISTRATION $ 35 SEPT 24 — RACE DAY $

For more information, go to hernandowatertower10k.racesonline.com 45

09.21.19

PHOTO FINISH

BOOK IT 5K Benefiting Books From Birth and the Emmanuel Center

1. Linda Eddins and Jane Cox

6. Bob Hudson

2. Connie Cruthirds and Shelley Vogel

7. Will Gibbons

3. Jessica Webb and Sandy Webb

8. Neeley Mathes, Zander Mathes, and Hester Mathes

4. Jackie Watson

9. Mathew Arehart and Mary Grace Arehart

5. Andrew Montoya

10. Cheryl Putnam and Trupti Patel Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com

KEEPING YOUR PET HEALTHY & FIT IS OUR GOAL

the ancient science of breath and meditation

WE OFFER: • General Veterinary Services

Kriya Yoga is the universal spiritual discipline that crosses all boundaries to cultivate body, mind and awareness of the soul. This Nov, we are offering the unique opportunity to learn more about, as well as experience, this sacred practice.

• Dental Care • Pain Management • Surgery • Grooming • Boarding • AND NOW Doggie Day Care

2959 Walnut Grove in Midtown 901.323.1177 mymemphisvet.com

november 1st– 3rd, 2019 fri 7pm - 8.30pm | sat. 9am - 1pm & 5pm - 8pm sun. 9am -12pm & 4:00pm – 7:00pm

registration contact (901) 849 - 4131

ACTIVE HEALTH CHIROPRACTIC We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle

info@memphis.kriya.org

www.kriya.org taught under the lineage of the realized masters

• 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

7844 Farmington blvd Germantown • 901.340.1837

location of the workshop Dr. Jeremy Jessop DC

Bavarian Village Club House 1960 Rhineland Dr Germantown TN 38138

09.14.19

PHOTO FINISH

EYE OPENER 5K PJ RUN Raising awareness of the 1.2 million drowsy driving crashes each year.

1. Elliot Cifaldi

7. John Wieber and Juana Wieber

2. Trae Burcham

8. Deanna Morris

3. Chuck Peterson

9. Mike Zachry

4. Dereck Harrison

10. Rachel Ragan

5. Andrew DeGroot and Karalee DeGroot

11. Stacey Schwarzmann

6. S haron Whanler, Shannon Jones, Justin Whanler, and Linden Whanler 48

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

Internal Medicine and Multispecialty Clinic • Cardiology • Endocrinology • Infectious Disease

• Internal Medicine • Neurology • Nephrology

EAST CAMPUS

• Pain Medicine • Rheumatology • Wound Care

Gynecology and Menopause Care Physical Therapy and Rehabilitation Fertility and IVF Urology and Urogynecology On-site Pharmacy and Imaging Center Online scheduling and same-day appointments

REGIONAL ONE HEALTH EAST CAMPUS

Schedule online at

RegionalOneHealth.org/East Or call 901.515.EAST

Regional One Health East Campus 6555 Quince Road | Memphis, TN 38119

Located at the Kirby Exit of 385

Look and Feel Younger than Your Last Birthday LET US HARVEST THE MAGIC FROM YOUR OWN STEM CELLS PRP SERVICES OFFERED: HAIR RESTORATION • VAMPIRE REJUVENATING FACIALS • O-SHOT

LEARN HOW YOU CAN ACTIVATE YOUR OWN STEM CELLS AND LOSE WEIGHT WITH THE REVOLUTIONARY PROLON DIET! JOIN US FOR A RECEPTION AND DOOR PRIZES OCTOBER 23RD 5-7 PM BOTOX /FILLERS • CHEMICAL PEELS • CUTERA LASER • DERMASWEEP • FRAXEL • PERSONALIZED FACIALS AND SKIN CARE • HAIR RESTORATION • HAIR REMOVAL • LIPOSUCTION • MICRONEEDLING

McDonald + Murrmann 7205 WOLF RIVER BLVD SUITE #150 & #155 GERMANTOWN 901.752.4000

MMCWH360.COM

901.322.7020