INSPIRING ACTIVE LIFESTYLES SINCE 1996
Ali
Manning “Skating is about coordination, confidence, and fearlessness.”
SEPTEMBER 2020
UNLOCK YOUR DNA FOR BETTER HEALTH CHOICES
5
FUN WAYS TO STAY FIT!
(that aren’t running or cycling)
WEIGH YOURSELF RIGHT
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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H+F SEPT 2020
22
ON THE COVER
10 Understanding Your DNA 14 Ali Manning, Skating With Style
30 Weigh Yourself Right LIVING WELL
8 Longevity as a Lifestyle 12 Varicose Veins, Why do We Get Them
FIT MEMPHIS
16 #CoupleGoals With Climbing 18 Discover the Mississippi Through Kayaking
20 Live in the Flow With Mace Training
22 Skating Through the Pandemic 24 Get in the Swing of Yoga 34 Weekend Warriors: — Jennifer Rich Turner, Runner & Cyclist — Tom Webb, Runner
FOOD+NUTRITION
26 Steak & Arugula Salad 27 Turkey Sausage, Mushroom & Goat Cheese Frittata
28 Fall Roasted Chicken with 32
26
Root Vegetables
Nutrition to Fully Fuel
IN EVERY ISSUE
6 Editor’s Picks: What we are loving this month
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On the Cover: Ali Manning Photo by Tindall Stephens
WHAT IS VATA? V ata A e ri a l Y o g a no w a t th e Kr oc Discover the element of air, or "Vata" with Vata Aerial Yoga! Take your practice off the mat and into the air with the full support of a harness and handles, to accommodate all levels. The harness used for Vata gives full support for your torso and pelvis while six handles allow for control of the upper body and welcomes users of all capabilities. Perform inversions, classic yoga poses and even strength training movements to work the entire body. Develop balance and full body control as you hover weightless above the ground in this unique yoga experience!
Drop-In Class: $8/Session For Members and Public Wednesdays 6:30PM Saturdays 10:30AM All participants must present Photo ID
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24 Years and Running Strong
Hailey Thomas Executive Editor 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.
Amy Goode Publisher
Lucy Harrison
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 1,500 miles across half the country in 2014. She also loves pilates and never does the same workout twice!
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.
Halle Griggs Contributing Writer A graduate research assistant by day and Bikram Yoga instructor by night, Halle is currently pursuing her Ph.D. in Rhetoric, Writing, and Technical Communication at The University of Memphis. She enjoys reading, running, blogging, fall weather, and a glass of red wine.
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CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com
901.335.6005
Copy Editor Laurenne Hom
Copy Editor
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
901.218.4993
Hailey Thomas 901.335.6005
Laurenne Hom
Photographer
amygfitness@comcast.net
Advertising & Marketing Amy Goode 901.218.4993
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.
Tindall Stephens
Publisher Amy Goode
Lillian Kay
Contributing Writers Kate Lyman Halle Griggs Caroline Pruente Andrea LeTard Kristen Rosania Almetria Turner Emily Turngren Graphic Design Brian Williams Photographers Tindall Stephens 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 © 2020.
facebook.com/ MemphisHealthFitnessMag @MemHealthFitMag
Contributing Writer Lillian is a native Memphian and Program Director at the Church Health YMCA. She has a passion for all things health and wellness, with a background in group fitness instruction and personal training. Lillian enjoys participating in and coaching CrossFit workouts, creating healthy recipes, reading, and traveling.
please recycle
Read us online at memphishealthandfitness.com
A RUNNY NOSE IS NOTHING TO SNEEZE AT Allergy season is upon us and Pro Health has you covered. Do you find the Minor Med to be a major pain? We provide a quick, convenient, and friendly alternative to the poor service, long waits, and inconvenient hours experienced at most health clinics.
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E DITOR’S PICKS By Hailey Thomas
Mind SAY OM Anxiety disorders are the most common
Body
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EASY RIDER ElliptiGO bikes are an innovative way to get out of the gym and into the great outdoors. With both elliptical and traditional pedal motions, you can enjoy a comfortable stand-up position, which is hyper efficient and results in better posture and fitness levels. Bad posture is the number one sign of aging. Stand up and Go! Prices range from $799–$3,699. ElliptiGo.com
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GOT FIT PHOTOS? Send to hailey@memphishealthandfitness.com and you may be featured in the next issue of H+F!
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LIVING WELL By Dr. Susan Lacy FACOG
Longevity as a Lifestyle Aging is inevitable. We all hope to age with grace and vigor and to stay healthy as we do. The population is getting older as the Baby Boomer generation (now ages 56–74) continues to grow. Staying healthy and vital with the inevitable issues that come with advancing years is about a lifestyle. Common recommendations for aging well include: • Eat well • Drink lots of water • Exercise
• Get good rest • Consider taking vitamins or supplements • Reduce stress
Though that’s great advice, it’s not always easy to do all of these things. Issues related to weight gain, joint pain, medical concerns, and fatigue can impact the ability to exercise and get good sleep. Stress can be an ever-present issue as well, particularly in these trying times. Issues related to aging and hormonal decline can be complex, and symptoms can be wide ranging for both men and women. • • • • •
Fatigue Poor Sleep Hot flashes, night sweats Decreased libido Poor energy
• • • •
Weight gain Muscle loss Mental fogginess Irritability
The overall key to aging well is to be proactive and address concerns as they arise. Find a good Health Care Provider that you feel comfortable with who will help you address your concerns and prevent new medical problems when possible. Discuss hormonal health and issues with your provider or find a specialist who is comfortable with hormone management. Testosterone levels decline significantly in both men and women and can be a source of some of the issues attributed to aging. Estrogen deficiency can also cause many issues in women. Hormonal management can be very safe and effective and can help mitigate many symptoms of aging when done correctly. Stay active. Find an activity that you enjoy such as exercise, gardening, or dancing and do it regularly. Consider adding an activity that builds muscle, such as weight training to maintain muscle strength and an activity like yoga to work on flexibility and mental clarity. Start slowly if necessary and find friends to exercise with to keep you committed. Connect with others. Find a group of friends with whom you can share an activity and interact regularly. Nowadays, this can be difficult, but make an effort to connect via virtual communication or in an appropriate, socially distanced way outside to keep up social connections. Look into joining MeetUp groups, church groups, or other organizations. Consider volunteering and sharing your experience and skills with others. Challenge your brain regularly. Read great books, do puzzles, or use a phone app that challenges you mentally to keep your brain engaged and sharp. Eat well and consider appropriate vitamins and supplements. Fresh fruits and vegetables and lean fish and protein are important. Probiotics, vitamin D, calcium, and Iron are beneficial as well. There are a wide range of supplements available. Discuss these with your health care provider, who will have recommendations that are specific to your needs and issues. Consider a consultation with a nutritionist for specific recommendations to improve your diet if necessary.
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Dr. Susan Lacy is a Gynecologist that has been practicing in Memphis for over 20 years. She attended Johns Hopkins Medical School and completed OB-GYN Residency at the University of Tennessee Memphis. Dr. Lacy created Modern Gynecology & Reproductive Health in 2019 in response to a need for more accessible gynecologic healthcare, transgender care, fertility services, and general wellness. She is excited to bring an innovative approach to reproductive care in Midtown Memphis. For more information, visit Moregyn.com or call 901.316.9818.
Aging can be challenging, but it also brings benefits such as wisdom and perspective. There are many ways to stay healthy and energetic as you get older. The key is to stay engaged and stay active, both mentally and physically. Find your community, including friends and family, and a good health care provider who will support you in your desire to be active, healthy, and vital.
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LIVING WELL By Shannon Finks, Pharm D.
Nutrigenomics Understanding your DNA to unlock the healthiest version of you I first met the word “bespoke” in a magazine ad for a lovely leather jacket. Although gaining in usage once again, it’s an archaic term for “custom” or “made to order.” That leather jacket could be tailored exactly to my dimensions, fitted just for me. We understand intuitively that each of us is different in shoulders, arm length, belly, bust, and bottom, and that something manufactured en masse is highly unlikely to fit us exactly. Yet, we unfailingly grab for the next diet or exercise book, follow it to the letter, and then act surprised when a friend or coworker loses 10 pounds while we just gain another five...doing the exact same thing! If we’re different in body shape, personality, voice, hair color, eye color, skin tone, and the hundreds or thousands of other traits that make us unique, why should we expect that one single diet or exercise plan should work for all? Sure, no diet will work if you substitute deep dish pizza for a green salad, but failure shouldn’t automatically be your fault.
Enter the science of nutrigenomics. Nutrigenomics begins with a simple swab of the inside of your cheek to obtain a sample of your DNA, which then gets shipped off to a lab where it’s poked, tugged, and bathed in various solutions until it finally gives up and produces a detailed confession of how your genes influence just about everything. And I mean everything. A good nutrigenomics test can identify the specific percentages of macronutrients of
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protein, carbohydrates, and fat for you to eat in order to best fuel your body. It can help explain body weight, mood swings, stress levels, and vitamin deficiencies. You can also gain important knowledge on how your body uniquely responds to exercise, like whether strength or endurance training is better for you. Nutrigenomics can even help you understand the past, like why you were a chubby kid. Or why you crave sugar. Or bacon. Or sugar and bacon. Without a doubt, though, the best part of a good nutrigenomics study is the ability to look forward, using your unique genetic code to identify simple changes in the way you cook or exercise that can make noticeable differences in weight loss and energy gain. Even your hair and skin will respond when you feed your body the fuel that, by design, it needs. Younger people can learn early on how to live their healthiest lives by eating and exercising properly, exactly how their bodies were created to be fueled and worked. Older individuals can identify risks for vitamin deficiencies and can learn how to exercise and properly supplement to avoid illness and injury down the road. Nutrigenomic testing empowers you with DNA-based knowledge to custom-tailor your diet, fitness regimen, and supplements. Call it “bespoke health” that is perfectly fitted, so you can be perfectly fit. Like that fine leather jacket. For more information, visit zupmed.com or call (901) 701-7010
Shannon W. Finks, Pharm.D. is the President and Director of Clinical Pharmacy Services of ZüpMed. She is a Professor of Clinical Pharmacy at the University of Tennessee College of Pharmacy in Memphis. She has practiced and taught in private hospitals, Veterans Administration (VA) hospitals, and academic institutions in cardiovascular and other drug therapy for over 20 years. She has additional certifications in Applied Pharmacokinetics and Pharmacogenomics. Her interest in nutrigenomics began from a lifelong search for the perfect diet and a desired scientific approach to overall health and well-being.
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LIVING WELL Dr. Anton Dias Perera and Dr. Prateek K. Gupta
What are Varicose Veins and Why Do We Get Them? What exactly are varicose veins and spider veins? Varicose veins and spider veins are both types of enlarged, twisted veins that appear just under the skin. Spider veins are the milder form and appear like thin, red lines forming a web-like network or lattice pattern on the skin surface. Varicose veins are enlarged and twisted and appear just under the skin. Lower legs are typically affected.
What causes varicose veins and spider veins? These occur due to underlying venous insufficiency, a term commonly used by medical specialists. Normally, veins carry blood from the peripheries of the body to the heart. Veins in the leg have valves inside them to prevent blood from flowing backward since it travels against gravity upward. Due to a variety of reasons, these valves can become defective and start leaking over time, which allows blood to flow backward within the vein. Subsequent pooling of blood in the lower legs leads to congestion, resulting in dilated veins.
Does lifting weights or heavy exercise cause varicose veins and spider veins? No. However, due to increased blood flow through legs during heavy exercise, varicose veins may become more engorged and appear prominent.
Can you do anything to prevent varicose veins and spider veins? Preventing them from occurring is hard because we don’t know what makes a particular individual more prone to the condition versus another. However, people who are required to stand for long periods of time may benefit from wearing support hose.
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Are there exercises to prevent spider or varicose veins? Not really. Are there exercises to help with varicose veins? None in particular. However, regular leg elevation and support hoses may help.
What are my treatment options and recovery time? Once the diagnosis is clinically established by a specialist, usually a vascular surgeon, treatment can be tailored based on an individual’s symptoms and lifestyle. Treatment options included graduated compression stockings (ideally prescribed by the physician) and venous ablation therapy, a minimally invasive
technique of repairing the valves on veins that leak to prevent backflow congestion in the lower legs. Surgical therapy is increasingly outdated. Venous ablation techniques include radiofrequency ablation (RFA) and laser therapy. Both are equally effective. They are typically an outpatient procedure and performed under local anesthesia. There is no downtime and restrictions are few. Most people return to their daily routines soon afterward. A vascular specialist can provide more detailed information regarding various treatment options. For more information on Vascular and Vein Institute call (901) 390-2930 or visit www.vascularandveininstitute.com
Dr. Anton Dias Perera and Dr. Prateek K. Gupta are board-certified vascular surgeons specializing in the treatment of complex vascular disease. The Vascular and Vein Institute of the South offers a broad range of services, including outpatient angiography and endovascular intervention, vascular laboratory studies, varicose vein care, and prosthetics. They have achieved excellence in treatment of peripheral arterial disease and limb preservation in patients with cardiovascular disease. The Vascular and Vein Institute of the South is the largest group of board-certified vascular surgeons in the Mid-South.
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MEMPHIS FIT
Skating
By Lucy Harrison Photo by Tindall Stephens
A Challenging New Workout for a Challenging Year
Ali Manning, 31, has no shortage of passion. She’s a dedicated scientist who founded Umami Food Consulting as well as Food Science 4 Kids, a virtual learning series for grade school students. She also runs her own all-natural line of self-care product for men, King Status Grooming. Still, this boss lady enjoys a challenge. This year she took on skating. “I remembered how much I enjoyed ice skating as a child, so I begged my husband for rollerblades on my birthday in October of last year,” she says. The Alabama native has always been active. “Life for me is about exploration and trying new things to figure out what I like; I enjoy HIIT workouts, running, yoga, visiting nature trails, and swimming.”
“There’s peace in finding my groove to a song and just rolling along with the breeze.” Her first set of wheels were a pair of inline skates. “I began on the Greenline but wasn’t able to do many tricks and spins. So in April I ordered roller skates and have been obsessed with the trend ever since.” While gyms and fitness centers have been closed or operating at limited capacity, staying active has been important to Ali. “During the pandemic, it has not only 14
MEMPHIS FIT
helped my physical health but my mental health as well.” Cruising on her wheels lets her go outside, soak up the endorphins, and have a great time. “Skating is such a fun workout for me,” she says. “It never gets old, because there’s always something new to learn.”
Ali recommends aspiring skaters start off learning from YouTube, TikTok, and Instagram before purchasing a quality pair of skates. She also suggests picking a location that’s safe and smooth for comfortable practicing. “Skating is about coordination, confidence, and fearlessness. A good fall will let you know if you’re truly up for it,” she laughs.
Ali likes to get up early and go out for a spin. The blades give her a more rigorous workout, while the classic skates mean more of a balance between fun and exercise. “The Greenline is ideal for blades because you can skate for miles,” she says. “Beale Street Landing, on the other hand, is one of the smoother surfaces in town for tricks and provides a fantastic breeze as well as shade.”
Follow Ali’s skating journey on Instagram @aliglad_carpediem and TikTok @agladness.
Although she started off skating solo, Ali has recently found camaraderie in the local skating scene. Once her videos on Instagram and TikTok began picking up views, fellow Memphis skaters began getting in touch. “There’s a fantastic community here,” Ali says. “Ladies of all ages have reached out about our skater meet-ups.” Part of what makes skating fun is the music. “I enjoy house music, Afrobeats, hip hop, and disco,” she says. “There’s peace in finding my groove to a song and just rolling along with the breeze.” However, the most satisfying part of skating is the feeling of finally mastering footwork, a trick, or a spin.
For kids interested in food, science, or both, check out Saturday Science at the Garden, Ali’s virtual learning series done in partnership with Memphis Botanic Gardens. During September, she conducts experiments and teaches fun virtual lessons with a small in-person class at the end of the month.
BETTER HEALTH IS IN YOUR DNA Your genetic makeup is a road map to better understanding your body and its unique response to nutrition, exercise, medication and supplement use. “Precision Health” is our approach to promoting your healthy lifestyle, unique to you, based on how your body On-demand
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MEMPHIS FIT
By Lillian Kay Photo by Tindall Stephens
Reaching Couple Goals with Climbing
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MEMPHIS FIT
Will, 37, and Abby Collins, 33, have grown into a power couple with their passion for climbing. Will has lived all over the states but has called Memphis home for over half his life. Abby, 33, grew up nearby in Mason, Tennessee. The couple met through mutual friends and have been married for nine years. Their passion for climbing blossomed a couple of years ago when they checked out a gym in Nashville. They even considered moving closer to a place where they could climb since Memphis didn’t have one yet. They quickly joined High Point Climbing and Fitness in 2019 after it opened and started their foray with bouldering, which is done on shorter walls without a rope or harness. It didn’t take them long to get into top-roping then level up to lead climbing. This skill, that they learned from instructors at the gym, allows them to take their love for climbing outdoors.
past her comfort zone has made a world of difference for her mental health. When Abby is on the wall, completely focused on breathing and planning her next move, anxiety and worries that typically cloud her mind melt away. High Point helps the couple keep their training well rounded with yoga classes. This form of movement has always been special to Abby, but Will joined her in the practice to improve balance and flexibility for climbing. One word that the couple keeps coming back to is “empowered.” They say, “The feeling of accomplishing something difficult each time is very gratifying.” For them, climbing is the perfect sport
because the courses always change and there are always new ways to challenge yourself. Tall walls with a dizzying amount of rocks can seem intimidating if you’re new to the sport, but it’s easy to get started. Will says, “If you stick to the beginner routes, you’ll have a lot of fun and it will help build your confidence.” Climbing can be a great beginner-friendly sport with a lot of upside. High Point Climbing and Fitness is located at 21 North Humphreys Boulevard, next to Christian Brothers High School. For more information, visit Highpointclimbing.com/memphis.
Climbing has strengthened many parts of their health and their relationship. They continue to share amazing moments whether they’re scaling rocks inside or outside. “There’s no better peace than knowing unequivocally that the person belaying you has your best interest at heart when you’re 55-plus feet in the air,” says Will. Climbing requires trust and good communication—two qualities that have just as much a part in their everyday life. It’s also transformed them inside and out. Will has lost over 40 pounds since they started this new lifestyle, and that jumpstarted his running life. He completed a half marathon and is working towards a full or even an ultra. That extra endurance has helped him in several climbing competitions; he earned third place in one and first in another for bouldering. Earlier this year, Abby was recognized by High Point as the member with the most visits in the month of January. At the time, she was recovering from an ankle injury but challenged herself to stay consistent as she healed and recovered. She sometimes visited the gym twice a day, even in the mornings before work. Pushing 17
MEMPHIS FIT By Helen Hope
Discover the Beauty of the Mississippi Through Kayaking
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Helen Hope is a Program Associate at the Memphis River Parks Partnership. She began as an Urban Forestry Fellow with Rhodes College and Overton Park Conservancy. She continued her work with the National Park Service, learning about the Partnership Wild and Scenic Rivers designation model in New England to be packaged and shared with other communities. The opportunity to work in the parks next to the Mississippi River and cultivate meaningful experiences on the riverfront brought her back to Memphis.
MEMPHIS FIT
Most Memphians have grown up being told to stay away from the Mississippi— and with good reason. It’s fast flowing and the currents can hide treacherous eddies and carry huge pieces of driftwood, not to speak of the 200-ton barges that regularly pass by. However, the Memphis Harbor is an unrealized asset in our own backyard. The two-mile area provides calm water and a safe opportunity for even first-time kayakers to get out on the water safely. In 2018, Memphis River Parks Partnership piloted kayak rentals in the harbor for the first time. With Kayak Memphis, revelers on July Fourth were able to watch fireworks from the water! After a sold-out night, there was clearly demand for more. By next summer, daily kayak rentals launched from the new River Garden. People could explore the harbor and see Memphis from a new perspective. To draw even more people to this new experienced, they introduced Full Moon
Kayaking. Every month when the full moon rises, a DJ spins tunes from a boat in the middle of the harbor, and 30-minute kayak and paddleboard rentals are free for all. Kids are welcome (tandem kayaks are available for younger children). Even dogs have joined their owners on the water! In September 2019, more than 300 people participated, with many bringing their own boats. It’s recommended to get there early because the free kayaks are incredibly popular. However, you can still enjoy the experience from the shore. The program was inspired by a similar effort at Bartram’s Garden in Philadelphia. This year, it’s been the summer of the kayak. It checks all the boxes: outdoors, socially distant, and family friendly. Kayak Memphis has even expanded to do sunset tours on the Mississippi River proper, where they take you over to the Loosahatchie Bar to explore the beach and riparian forest.
Full Moon Kayaking is back this month with COVID-19 safety measures in place for the sparse time you’re not out on the water. This season introduces New Moon Kayaking, for new paddlers. The river’s poor reputation can shift by changing how we talk about it and how we use it. Creating a relationship with the water and learning to enjoy it allows us to fully enjoy the beauty of being in the Mid South. (And when you love something, you’re less likely to pollute it.) Especially now, harnessing the outdoor potential of the downtown area can create a more livable city for all of us. For more information contact Kayakmemphistours.com.
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MEMPHIS FIT
By Lillian Kay Photo by Tindall Stephens
Living in the Flow With Mace
Training
“Beautiful movement to me is healing medicine.”
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MEMPHIS FIT
An easy way to describe 24-year-old Halle Meadows is as a beautiful mover. She comes from a diverse background of dance, lacrosse, CrossFit, and yoga. Through her husband who owned the gym Recess (now closed), she was introduced to movement and flow exercises such as parkour, animal locomotion, and obstacle course racing. In December last year, Halle took her workouts up a level with mace training. The mace is a steel weapon that dates back 50,000 years, and it has most of the weight at the end of the handle. She says, “It’s a dance of finding your balance with an imbalanced tool by applying isometric tension and torque while training the mind-body connection through proprioception (knowing where your body is in space in relation to the tool itself).” Breathing is an essential part of the practice because of the tension it puts on your body. Over time, the imbalance restructures the body’s relationship with
stress. It’s a physical practice of push and pull, yin and yang. “It’s only a 10-pound tool, and I was fascinated by my body’s response to the learning curve when I began. I considered myself plenty strong and able-bodied. This tool has a funny way of shoring up weaknesses in our thoughts and our bodies we haven’t noticed or addressed. It’s a slice of humble pie.” Halle’s practice is rooted in a lineage called Steel Mace Flow, founded by Leo Savage, and she’s now a certified coach in the methodology. Her passion lies in inspiring others to explore self expression and become the best and most authentic version of themselves through movement. It’s a playful and challenging workout. Among this unique and supportive community, no artist flows quite like another. Halle embodies strength and elegance in her workouts and in her work with clients. She advises beginners to enjoy the process of learning. Steel Mace Flow
has a robust online community and online classes. Halle also offers private lessons on Zoom or in person around Memphis. In her personal practice, she takes a different approach that aligns with her feminine flow. She honors her body by altering her routine according to the different phases of her menstrual cycle. Some phases imbue the body with energy, while others require more rest. Halle’s usual routine consists of dancing and crawling every day. She also rides her bike, practices martial arts kicking and strikes, does strength training, and flows. Flowing with the mace is a form of moving meditation. She supplements with yin yoga and breathwork for their restorative benefits. All of this cumulates in self love and a sense of kindness and compassion that points inward. Her approach addresses physical and mental health as intertwined. She says it best with, “Beautiful movement to me is healing medicine.”
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MEMPHIS FIT
By Lucy Harrison Photo by Tindall Stephens
Skating Through the Pandemic
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MEMPHIS FIT
If TikTok and Instagram are any indication, roller skating may very well be the unofficial sport of 2020. Amidst a global pandemic where people are hungry for new hobbies to escape their homes, Google searches for “roller skates” peaked in May, reaching 100 on the Google Trends interest-over-time chart, the highest it’s been in five years. Local runner-turned-skater Allie Swanson, 22, is one of many new people to break into the flourishing scene. A South Carolina native and recent graduate of Rhodes College, Allie’s athletic background primed her for her recent transition to roller skating. She danced for 10 years and has been a serious runner since 2018, even completing the St. Jude Half Marathon last year. Although Allie dabbled in roller skating in her childhood and college years, and occasionally visited skating rinks, she had her first true foray into the culture during a trip to San Francisco in 2019. “One weekend, we went to this skate rink called Church of 8 Wheels. It was an old church-turned-skate rink—a gorgeous old beautiful building with just a really groovy and hip atmosphere,” she recalls. “It was one of the most fun nights of my life.” Allie was drawn in by the diverse crowd, amazing music, and welcoming environment. She couldn’t stop thinking about that night, even after she returned home.
“The resurgence of outdoor roller skating has been so cool to see, but there is an important history to everything. It goes way beyond TikTok and Instagram.” Although she went to the rink a few times in Memphis, Allie had a hard time making it a habit. The rinks were far away, and none of her friends shared her interest. However, that all changed in April. Inspired by her best friend afar, Allie purchased her first pair of skates right before they began selling out. “She was having such a good time with hers that I had to get some,” Allie laughs. “I just immediately loved it and could feel myself getting better each day.” Allie’s newfound hobby was quick to became a full-fledged lifestyle. “It has really become a passion in the short time that I’ve been doing it,” she says. “It just puts me in the best mood. It’s such a smooth and peaceful movement, but it’s also working your body so you feel those endorphins.” While her fitness routine used to primarily focus on running, she now runs two to three times a week and does a long skate, 45 to 90 minutes, every day that she doesn’t run. “My body feels like I just did a hard workout after most skate sessions,” Allie says. “I can definitely see and tell that my quads and glutes are getting stronger, and my legs are just all around stronger and more toned.”
Skating is more than just a workout for Allie. She has immersed herself in the culture, especially when it comes to social media. “I follow a lot of skate accounts on Instagram,” she says. “Lots of beginner quarantine skaters have made IG accounts to track their progress, and those have been crazily popular and really fun to follow.”
Some of Allie’s favorite Instagram accounts @Estrojen The founder of renowned roller skating brand Moxie, a park skater with an inspiring background
@Oumi_janta A Berlin-based jam skater
@Kellllllllllls A smooth, stylistic skater in LA
@Dee_upshaw An old school disco skater
@Gysetcity Skate yoga instructor with great style
As skating becomes trendier by the day, Allie reminds us that it’s important to remember where it originated. “Skating never really died out, especially in Black communities and rinks in cities across the U.S.,” she says. She recommends the documentary United Skates, as it traces some of the history and the recent closure of rinks in the U.S. in predominantly Black communities. “The resurgence of outdoor roller skating has been so cool to see, but there is an important history to everything. It goes way beyond TikTok and Instagram.” Allie’s advice to new skaters? Don’t take yourself too seriously and remember that the skaters you see on TikTok have put in countless hours. “You are going to fall! I fell on the street the other day in front of some cars, and I was so embarrassed for like two seconds,” she recalls. “Then I remembered I am way too cool to be embarrassed. All of those people are in cars and I have eight wheels underneath my feet.” 23
MEMPHIS FIT
By Halle Griggs Photo by Tindall Stephens
Get into the
Swing of Yoga
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Modern aerial yoga was conceived in the early 2000s and has had different incarnations. One of these is Vata Aerial Yoga, which is offered right here at the Kroc Center Memphis. The Sanskrit word “Vata� translates to energy, air, or wind. According to Ayurveda (the traditional Hindu system of medicine based on the idea of balance in bodily systems), Vata is responsible for mental and physical adaptability and is the energizing force of the body and mind. The setup used at the Kroc Center is the Yoga Trapeze, which was perfected by Lucas Rockwood at Yoga Body. It includes a sling and three sets of straps at varying heights. Kandra Kolehmainen, 53, is certified through Yoga Body as an instructor.
MEMPHIS FIT
Love At First Flight Kandra was drawn to the practice while visiting friends in Utah who had a yoga sling; she bought her own the minute she got back to Memphis. The sling gave her incredible range of motion, strengthening and stretching her body at the same time. As an instructor, Kandra makes an effort to connect with her students and bring something new to each class. She believes in its effectiveness, both physically and emotionally.
The 411 Kroc Center’s Vata Aerial Yoga class incorporates strength training and core work alongside traditional elements of yoga. Kandra’s favorite part of class is the use of the sling for inversions. She describes it as, “The part where you get to feel like a kid and hang upside down. Not only does it feel fantastic, but it also takes pressure off your spine and allows you to see things from a new perspective.” The latter part of class focuses on dynamic yoga postures and flexibility. The final stage, Savasana, where you lie cradled in the sling and gently sway almost lulls you to sleep. Kandra says, “Everyone looks peaceful and relaxed. No one wants to leave Savasana!”
Kroc Center’s Vata Aerial Yoga is a class open to all ages, fitness levels, and body types. The sling hangs only a few feet off of the ground and can be adjusted based on the height of the student, which makes it accessible to both beginners and veterans. The Kroc Center is operating at regular business hours. Due to COVID-19, there are new safety measures implemented for group fitness classes. The Vata Aerial Yoga class size is reduced from 11 to six students to promote social distancing and cleaning protocols have increased.
Super Woman A single mom of two teenagers, Kandra describes herself as “a foodie and dark chocolate addict.” In her spare time, she plays the ukulele and enjoys morning walks with her dogs. In addition to Vata Aerial Yoga, Kandra teaches Zumba and Aqua Zumba. She recently became certified to teach Fit Kizomba, a dance from Angola combined with fitness components. For more information about Vata Aerial Yoga, follow Kandra on Instagram at @kandrakole. To register for a class, visit Krocmemphis.org. The class is $8 for non-members.
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FOOD+NUTRITION By Kristen Rosania
Steak & Arugula Salad Roasted zucchini, marinated white beans, sweet cherry tomatoes, and Parmesan crisps make this succulent salad hearty enough for dinner and delicious enough to share with friends. Makes 3 Servings
Steak Ingredients: q 1 10 oz ribeye steak q 1 /2 tsp salt q 1 /2 tsp pepper q 1 tsp avocado oil White Bean Ingredients: q 1 can cannellini beans, rinsed and drained
Salad Ingredients: q 1 cup cherry tomatoes q 2 large zucchini, sliced q 4 cups arugula Parmesan Crisp Ingredients: q 1 /2 cup grated Parmesan q N on-stick spray
q 1 garlic clove, minced
Dressing Ingredients:
q 1 /4 cup extra virgin olive oil
q 1 /4 cup extra virgin olive oil
q 1 /2 tsp salt
q 1 tsp balsamic glaze
q 1 /4 tsp freshly cracked black pepper
q 1 tsp Dijon mustard
q 1 clove garlic, minced
q S alt and pepper to taste
Directions: Pat the steak dry and season it with salt and pepper. Allow it to come to room temperature for about 20 minutes. While you wait, prepare the beans by combining those ingredients together. Let them marinate while you prepare the rest. Preheat your oven to 375F. Place zucchini and cherry tomatoes on the same baking sheet and toss with 1 tsp of olive oil and a sprinkle of salt and pepper. Roast for 20 minutes. On a separate baking sheet lined with foil and coated with non-stick spray, separate the Parmesan into 6 mounds. Bake at the same temp for 5-6 minutes until golden. Allow crisps to cool before removing. Heat a cast iron skillet on medium-high. Drizzle the steak with avocado oil, then place on the hot skillet. Cook for about 6 min until a crust has formed on the bottom. Flip and cook for another 6–7 min, or until your desired doneness. Let the steak rest on a cutting board for at least 10 min, then slice. Mix the dressing ingredients, then toss with arugula. Assemble the salad on a platter. Top lettuce with roasted zucchini and tomatoes, marinated beans, steak, and cheese crisps. Add an extra drizzle of balsamic glaze at the top.
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Kristen Rosania is a Memphis-based meal prep chef, recipe developer, and the creator behind @forlemonsake, a social channel showcasing that home-cooked is always best. She believes in cooking real food with real ingredients. For more info, visit Forlemonsake.com and follow along on Instagram and Facebook.
FOOD+NUTRITION By Almetria Turner
Turkey Sausage, Mushroom & Goat Cheese Frittata Look no further for the perfect breakfast or brunch dish that’s low in carbs and keto friendly. This healthy and filling frittata is loaded with protein and healthy fats to leave you ready to take on your day. Makes 4-6 Servings Ingredients: q 1 /2 lb 85/15 ground turkey q 1 /2 tsp onion powder q 1 /2 tsp garlic powder q 1 /4 tsp Kroger zesty table blend q 1 /4 tsp marjoram q 1 /4 tsp thyme q 1 /2 tsp kosher salt q 1 /2 tsp ground sage q 1 /2 tsp ground fennel q 1 /4 tsp parsley q 1 /4 tsp paprika q 3 cups fresh spinach, chopped q 1 /4 cup yellow onions, chopped q 2 cups white button or baby bella mushrooms, sliced q 5 whole eggs q 2 egg whites q 1 /4 cup fat-free half and half q 2 oz goat cheese q 1 /4 cup fresh parsley, chopped q O live oil cooking spray q G rapeseed oil
Directions: In a small bowl, gently mix the ground turkey and spices. Prepare a skillet with olive oil or cooking spray on mediumhigh heat. Break up the turkey in the skillet and cook until pink is gone. Drain any access fat and set aside to let cool. In the same pan, pour in a teaspoon of grapeseed oil. Add in onions and mushrooms on medium-high heat. Cook until the onions are translucent and mushrooms have released their water. Stir in the spinach and heat until wilted. Set aside to let cool.
In a large mixing bowl, whisk eggs, egg whites, half and half, and parsley. After the turkey sausage and vegetables have cooled, pour them into the egg bowl and stir until evenly distributed. Preheat oven to 375F. Prepare a medium-size cast iron skillet with olive oil or cooking spray, then add in the egg, meat, vegetable mixture. Stir gently and sprinkle goat cheese on top. Bake for 25–30 minutes until the eggs are puffed. Check that the eggs are cooked through.
Almetria Turner is a Memphis-based wellness coach, celebrity chef, food and fitness blogger, marathoner, certified fitness instructor, RRCA certified running coach and race director, and public speaker. Follow her on Facebook, Instagram @Fitandfinallyfree and her blog at Fitandfinallyfree.com.
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FOOD+NUTRITION Recipe & Photo by Emily Turngren
Fall Roasted Chicken with Root Vegetables
This roasted chicken is a fall favorite and will be on repeat a lot over the next few months. It is so easy to prepare and comes out perfect every time. The hearty aroma that fills your home will make you want to say goodbye to store bought rotisseries forever.
Makes 4 Servings Ingredients: q 5 -6 lb roasting chicken, backbone removed q 1 lemon, halved q 8 whole, peeled garlic cloves q 6 carrots, cut in 2-inch pieces q 1 large sweet potato, peeled and cut into 2-inch pieces q 1 small butternut squash, peeled and cut into 2-inch pieces q 1 red onion, cut into thick slices q 3 Tbsp Herbes de Provence q 1 /2 cup white wine q K osher salt q F reshly ground black pepper q O live oil q I talian parsley, coarsely chopped Directions: Preheat oven to 425F. Place the cut carrots, sweet potato, butternut squash, onion, and garlic in the bottom of a large roasting pan. Season with salt and pepper. Add the cut lemon and white wine. Now, pour yourself a glass.
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Place the chicken (with backbone removed) on top of the vegetables. Dry the chicken with a paper towel. Drizzle with olive oil and rub the Herbes de Provence, salt, and pepper onto the chicken.
Roast the chicken for 75 minutes. Remove from the oven and cover loosely with foil for 10–15 minutes. Transfer it to a cutting board and slice. Spoon the vegetables onto a platter, add the chicken, and garnish with parsley.
Emily Turngren is the owner and chef of emVISION FOODS CO.—a fresh home delivery meal service in the Memphis area. She has been in the food industry for over 20 years working as a private chef and cooking instructor. You can learn more at Emvisionfoods.com. Follow Emily on Instagram @emvision_foods_co
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FOOD+NUTRITION By Kate Lyman
WEIGH YOURSELF RIGHT
OR DON’T WEIGH YOURSELF AT ALL
It’s easy to step on the scale and either feel satisfied or discouraged. There can be a lot of anxiety or frustration tied up with numbers because of an overwhelming fixation on weight influenced by society. Releasing yourself from this fixation doesn’t mean smashing your scale with a sledgehammer. Instead, try a shift in perspective: Weight isn’t always the most accurate measure of progress. There are other methods that better account for true changes in body composition and fat loss.
WHY WEIGHT FLUCTUATES Daily weight is a product of many factors. At any given moment, it’s influenced by stress, sleep, and activity levels. It changes depending on salt, the timing of meals, and hormonal changes due to menstrual cycles. Hydration, digestion, and the timing of workouts can also cause the scale to move. These fluctuations are just a normal part of being human. We eat, we sweat, we have bowel movements. Our bodies are constantly changing, and those changes are reflected on the scale. While we can’t change natural fluctuations, we can change to how we approach the scale in order to get the most accurate measurements and not let the number we see each morning dictate the success of our day.
WEIGHING CONSISTENTLY Stepping on the scale in similar conditions each day can help mitigate some change. Ideally, this means weighing first thing in the morning after using the restroom and before eating or drinking anything. Weight may still fluctuate, but consistent conditions can help us gain a more accurate understanding of the general trend in our weight. Weighing ourselves daily (not sporadically) gives us a better understanding of our average weight across the week. Weight loss rarely looks linear, so weekly averages may shift down while the daily number might not look much different.
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Kate Lyman, MPH, CHES is a Memphis-based 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 goals. She provides personalized online 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.
Even when daily weight fluctuates, the average trend across 30 days suggests steady weight loss. Only weighing occasionally gives an inaccurate view of the big picture.
USING ADDITIONAL MEASURES OF PROGRESS Paying attention to measurements, photos, and how clothes feel give even better insight into progress than the scale. It’s easy to get caught up in the idea of weight loss when we should be focusing on fat loss. Loss of inches, changes in body composition in photos, and looser fitting clothes are often better indicators of fat loss.
DITCHING THE SCALE COMPLETELY If an abnormal number on the scale causes guilt, frustration, or anxiety, the answer is simple: Ditch the scale. Focus on other measures of progress and don’t let the number determine whether it’s a good or bad day. In the end, it’s just a silly number that represents your relationship with gravity.
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FOOD+NUTRITION By Caroline Pruente, MS, RDN, LDN
Nutrition to Fully Fuel Whether you’re getting back in the groove of school and work routines, starting to move more, or trying to sustain your energy levels during these stressful times, the nourishment you put in your tank can make all the difference between feeling fully fueled or downright drained. Though there’s no magic bullet or single superfood proven to strengthen stamina, here are five satisfying, energizing foods to get you started...
1. Oats Versatile and filling, this whole grain has the power to jazz up all sorts of meals. Though commonly consumed for breakfast as oatmeal, oats can also be enjoyed in baked goods or as part of a savory meal. A half cup of oats cooked with milk contains 13 grams of protein, 8 grams of heart healthy fiber, and plenty of energy-boosting carbohydrates. One cup of cooked oats also provides 50% of our daily thiamine, a B vitamin needed for digestion, immunity, and regulation of the nervous system… all important for maintaining adequate energy levels.
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2. Full Fat Greek Yogurt Yes, full fat! Fat in dairy products increases satiety, boosts nutrient absorption, and helps stabilize blood glucose levels to prevent energy crashes. Greek yogurt and other dairy products are loaded with nutrients like calcium, protein, phosphorus, and carbohydrates. In one day, aim for three servings of dairy: full fat Greek yogurt, a glass of 2% or whole milk, and cheese in a wrap are great options.
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.
FOOD+NUTRITION
3. Hemp Seeds Tiny, soft, and nutty, these seeds pack a nutrition punch. One serving provides 10 grams of high quality protein, ideal for building and maintaining muscle mass. They also boast 10 grams of omega 3s and 6s, heart healthy fats that may have anti-inflammatory effects on the body. Hemp seeds are also an excellent source of fiber, which helps to sustain energy by increasing satiety, promoting a gut health, and aiding in the maintenance of balanced blood glucose levels. Here’s how to eat them: • Add to a bowl of cereal and milk • Sprinkle on top of avocado toast • Toss into a salad
4. Whole Wheat Bagels Quick and satisfying, whole wheat bagels contain complex carbohydrates, fiber for fullness, and plant protein from wheat. Whole grains provide a great source of magnesium, a mineral that plays a role in improving brain function, mood, exercise endurance supports overall health by helping to regulate blood sugar and blood pressure. Try topping your bagel with the following for any meal or snack, savory or sweet... • Breakfast: cream cheese or peanut butter • Lunch: marinara & mozzarella or ham & swiss • Snack: mashed avocado or a mixed berry jam
5. Chocolate milk Widely known as a tasty post-workout snack, this creamy rich beverage is loaded with nutrition. Because this protein and carbohydrate-containing food is in liquid form, it can be quickly digested and absorbed to provide immediate energy. Furthermore, whey protein, a specific type of protein found in milk, promotes growth and maintenance of muscle and helps to extend energy for hours to come.
At Memphis Nutrition Group, we believe food serves as fuel and so much more. Voltaire once stated, “Nothing would be more tiresome than eating and drinking if God has not made them a pleasure as well as a necessity.” Satisfying foods not only bring us pleasure, they also provide incentive to fuel well again and again. In the absence of restriction or deprivation, the most energizing foods to eat are often the ones we intuitively crave. Energizing your eating is more than just a list of nourishing foods to eat for a quick fix. Fully fueling means listening and responding to your body cues with consistent, balanced meals and snacks throughout the day.
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Lifestyle
Wild Beet offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation. We’re open for lunch and dinner, dine in or carry out. Catering available.
6641 Poplar Ave Suite #106 Germantown
901.552.5604 33
WEEKEND WARRIOR
Interview by Hailey Thomas Photo by Tindall Stephens
Jennifer Rich Turner, Runner & Cyclist 56, Running Coach with Can’t Stop Endurance and Volunteer Life Skills Teacher at Munford High School.
LONG HAUL: I started running competitively 28 years ago. My first competitive race was the Elvis Presley 5K in 1992.
WEEKEND WARRIOR MOMENT: My most memorable running event was the 2019 St. Jude Marathon. It was my first marathon in 20 years and I reached my goal of qualifying for the Boston Marathon with 17 minutes to spare.
VIRTUAL RUNNING: I have participated in five virtual 5Ks since our races were canceled due to COVID-19.
“I’m thankful for every day that I am well and physically able to run.” I
f
RUNNING: I love setting goals and putting in the work to achieve them. I’m motivated by my running tribe and the Memphis running community, particularly the faster ladies who help me get faster. MOTIVATION: I never want to say “I used to be fit.” I’m motivated by the thought that one day I might be forced to stop running. I’m thankful for every day that I am well and physically able to run. I run because I can.
INSPIRATION: I’m inspired by the runners that I coach. We just completed the first Can’t Stop Endurance Tipton County Training Group, and these runners inspired me with their hard work, determination, and focus.
FAVORITE CURBSIDE BEVERAGE: Chick-fil-A 1/2 sweet-unsweetened tea with lemon and light ice. The Millington location knows me well. 34
BEST EATS: I enjoy Buckley’s Lunchbox.
MANTRA: Since 2019, my mantra has
Their Cheeseburger salad is delicious.
been, “Don’t let great be the enemy of good.” I am a perfectionist and am trying to re-wire my brain to believe that good can sometimes be good enough.
DESERTED ISLAND READS: Daring Greatly by Brené Brown, Atomic Habits by James Clear, and Start with Why by Simon Sinek.
HERNANDO WATER TOWER 10K 2020 OCTOBER 10, 2020 • 8:00 AM
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WEEKEND WARRIOR
Interview by Hailey Thomas Photo by Tindall Stephens
Tom Webb, Runner 69, Retired, St. Louis Cardinals baseball fan.
LONG HAUL: Running competitively started for me in the 1970s. My first competitive event was a 5-miler at the Schlitz Belle and Brewery.
MOST MEMORABLE RUN: 1st Place and one of the most improbable was winning my age group in the 2019 Death Valley Marathon. Beautiful course with wind and rain. I was the only one in my age group to finish. The race was on an open highway where temps get up to 130 degrees.
FAVORITE WEEKEND WARRIOR EVENT: The 200-mile Ragnar bring all sorts of challenges, including logistics and sleep deprivation. I have completed seven. Thirty sleepless hours and three earlier runs of two hours, I had an epiphany that I was okay. I did not have to worry anymore about the next step being the last.
“Running is relatively inexpensive and the return on health and overall fitness is remarkable.” VIRTUAL RUNNING: I am participating in the Memphis Runners Virtual Road Race Series.
RUNNER’S HIGH: When I go out and stress myself with a decent effort…my head clears; call it endorphins, but I definitely settle and relax. Running is relatively inexpensive and the return on health and overall fitness is remarkable.
INSPIRATION: Cardiac Athletes inspire me. In Lars Andrews’ book Cardiac Athletes, he assembled an international collection of athletic people who survived major heart events, procedures, and repair only to return to high levels of fitness against odds and often against medical advice. This book got me going again. The second book, Cardiac Athletes—Advance of the Ambassadors, contains the personal sagas of 26 individuals who have experienced heart events, of which I am humbly one.
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BEST EATS: The Rendezvous. I enjoy the ribs straight, no sauce. The slaw is special. Ask Gino to make you one of his ham sandwiches for lunch on Saturday. I want some of my ashes sprinkled in the alley while my friends share a cheese and sausage plate.
DESERTED ISLAND READS: I am a big fan of James Lee Burke’s Neon Rain, Band of Brothers by Stephen Ambrose, and Born to Run by Christopher McDougall.
MANTRA: “Run” on my Road I.D., there you have it.
TO NOMINATE A WEEKEND WARRIOR, EMAIL HAILEY@MEMPHISHEALTHANDFITNESS.COM
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