H+F December

INSPIRING ACTIVE LIFESTYLES SINCE 1996

DECEMBER 2015

JOHN TOULIATOS

DOCTOR PRESCRIBES

HOLIDAY Gift Guide

IRON TRIBE

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HEALTH+FITNESS | December 2015

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H+F DECEMBER ES TABLISHED IN 1996

ON THE COVER

19 years and running stronger

12 Beat Seasonal Blues 18 John Touliatos,

Publisher Amy Goode amygfitness@comcast.net

901.218.4993

Doctor Prescribes Iron Tribe

CONSULTANTS

20 Yoga for Runners 22 Holiday Gift Guide 28 Avoid Party Pounds

Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005

22

FIT NEWS 8 Regional One Health Opens Two Locations

LIVING HEALTHY

IN EVERY ISSUE

10 When Love Hurts

6 Starting Line:

INSPIRATION

26 Weekend Warriors:

14 New Rowers on the River 16 David Rosenberg, 12 Steps 5K

34 Events Calendar with St. Jude

FIT FOOD 30 Healthy Holiday Sides 32 Recipe: Apple Gingerbread

HEALTH+FITNESS | December 2015

Snack Cakes

4

18

Fit Photos, Facts, and Products Ali Glemser, Joel Lyons Memphis Marathon Course Maps

36 Photo Finish:

– Race for Education – Yoga Party by Lululemon

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Ross McDaniel Contributing Editors Robin Beaudoin Marcia Scott Erica Walters Kristen Waddell Alex Driver Graphic Design Brian Williams Photographers Philip Murphy Sarah McAlexander Chris Hope 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 © 2015.

On the Cover: Dr. John Touliatos Photo by Philip Murphy

Regional One Health is creating a new concept for care at our new location in east Memphis, where 385 crosses Kirby Parkway. This modern and convenient health care campus not only provides primary care, but specialty care, too. New services include internal medicine, cardiology, endocrinology, rheumatology, reproductive medicine, urogynecology, an outpatient rehabilitative medicine center, imaging center, and a pharmacy. It’s not just our job to create new, convenient services that help you live a healthier life; it’s what we love to do.

WE’RE PROUD TO ANNOUNCE

a new campus IN EAST MEMPHIS.

HEALTH+FITNESS | December 2015

Learn more at RegionalOneHealth.org/East

Your life. Our passion.

5

STARTING LINE

FIT FOOD NEWS

H+F GIVES A SHOUT-OUT TO…

Chef Nevada Presley

Belly Acres Places in the Top 5. Owner Ben McLean at the Better Burger Challenge. The James Beard Foundation invited restaurants around the country to compete in the Better Burger Challenge. The challenge: to create a healthier, delicious, and sustainable burger by blending ground meat with finely chopped cultivated mushrooms. Belly Acres winning burger, the Mushroom State of Mind, is on the menu now. Bellyacres901.com.

Team Hope/ Full Motion Team Hope (team captain Christopher Hope, center) participated in the St. Jude Walk and the St. Jude 24-hour Ride, and the 170 member team will be running the St. Jude Memphis Marathon, Half Marathon and 5K this month.

They have raised over $80,000 with a goal to raise $100,000 for St. Jude this year.

Get Fresh Memphis is now available at Miss Cordelia’s. Nevada Presley, owner and natural foods chef, prepares vegan and vegetarian foods such as lentil burgers, black bean burritos, edamame salads, and nutritious soups to go. For more info, go to getfreshmemphis.com.

FIT PRODUCT PICK:

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Rosehip oil reduces fine lines and restores firmness as jojoba and coconut oils hydrate and increase elasticity, fighting puffiness, crepey lines and dryness while promoting a refreshed appearance. $37.95, sukiskincare.com.

COMING IN JANUARY TO H+F — OUR 20th ANNIVERSARY YEAR!

HEALTH+FITNESS | December 2015

— Annual Gym & Fitness Studio Guide — Inspiring Weight-Loss Stories

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For more information contact: Hailey at (901) 335-6005 or Amy at (901) 218-4993

Reginelli Recommends:

JCB No 69 Sparkling Rosé Number 69 is a seductively light and refreshing rosé.

Vibrant aromas of raspberry and red currant evolve into aromatic jammy notes. JCB’s tiny bubbles pair well with holiday appetizers and ringing in the New Year! On sale now $24.99.

See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call (901) 578-2773 or visit PyramidWines.com.

BEEN ON A FIT TRIP? SEND A PHOTO AND BRIEF CAPTION TO HAILEY@MEMPHISHEALTHANDFITNESS.COM AND YOU MAY BE FEATURED IN THE NEXT ISSUE! CORRECTION In last month’s issue we mistakenly misspelled Forrest Spence 5k in our photo finish section along with the beneficiary of the race. The race benefits the Forrest Spence fund.

H+F TEAM Amy

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.

No Pain is Your Gain and Our Goal

Hailey

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

Sam

I’m a native Memphian, a University of Memphis alum, and a writer. I enjoy taking in the sights, sounds, and tastes that our wonderful city has to offer. Pro: I’m bookish and fancy myself a good conversationalist. Con: I talk about cats and CrossFit more than most might appreciate.

Christin

A freelance PR/Marketing professional, Christin Yates 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.

Sarah

Sarah received her BFA in photography from the University of Memphis and now works as a freelance photographer and a technician for lensrentals.com. She spends much of her time in front of her computer editing, but her free time is devoted to trying every Sunday brunch Memphis has to offer.

Erica

Erica Walters is a health coach/educator. She also teaches aerobic classes at Inbalance Fitness Harbor Town. Beyond writing and teaching aerobics, she enjoys long runs, traveling, jumbotrons at sporting events and hoarding nail polishes.

Robin

Robin Beaudoin is a lifelong Memphian and healthy eating enthusiast, with a background in art and education. She enjoys spin classes, yoga, and practices krav maga. She is wife to an avid outdoorsman, and mother to two ninjas. Her favorite part of writing is sharing experiences and connecting with fellow Memphians.

Our experienced physicians are committed to providing exceptional patient care in Orthopedic Surgery, Sports Medicine, MAKOplasty & Physical Therapy.

J. Ted Galyon, M.D. W. Lee Moffatt, M.D. Peter B. Lindy, M.D.

Call to schedule your appointment today.

Chris

Jen

Jen is a freelance photographer and graphic designer. She is married to Will. They have two “fur babies” – a puppy named Barnabas and a kitty named Nevaeh. Jen loves taking Photo Finish race photos for H+F. Visit her website at lifeiscreative.weebly.com.

Alex

Alex is a writer who graduated from the University of Tennessee with a B.A. in Communication Studies.

Alex has completely dedicated her lifestyle to health and fitness, and loves finding fun new ways to get up and move. Her favorite way to sweat is through TRX, kickboxing, and hot yoga.

facebook.com/ MemphisHealthFitnessMag

@MemHealthFitMag

please recycle

East Memphis Location

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Loewenberg Building 6005 Park Ave., St. 309

Medical Arts Pavillion 2996 Kate Bond Rd, St. 301

(901) 682-5642

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HEALTH+FITNESS | December 2015

Christopher balances a full-time career and part-time freelance photography. He enjoys spending time with his family and is dedicated to living a healthy lifestyle. Along with his passion for for photography, he is an advocate for running, biking and gym conditioning. Visit his website at chrishopephotography.com.

www.eastmemphisortho.com

7

FIT NEWS

Regional One Health Opening Two New Locations New East Campus Location Offering Comprehensive Care for Patients Regional One Health is introducing a “medical neighborhood” at its new east campus location. The 50,000-square-foot facility will offer primary care and specialty care in a convenient outpatient setting.

The east campus houses several unique outpatient services, a multispecialty clinic, and the Center for Rehabilitative Medicine.

Services include: •

Primary Care

•

Internal Medicine

“At this new facility, when patients are referred to a specialist, they can often see that specialist right away in the same exam room, instead of waiting a few weeks for an appointment. They can then pick up prescriptions at the pharmacy before ever leaving the first floor,” said Susan Cooper, senior vice president.

Regional One Health’s new east campus is an expansive 50,000-square-foot facility.

• Cardiology • Endocrinology • Rheumatology •

Reproductive Medicine

• Urogynecology •

Outpatient physical rehabilitation

•

Physical Therapy

•

Occupational Therapy

•

Speech Therapy

•

Outpatient Pharmacy

•

Imaging Center

Regional One Health’s east campus is located at 6555 Quince Road, near Kirby and Highway 385. It offers convenient parking near the front entrance and online scheduling capabilities for some services. To learn more, visit regionalonehealth.org/east.

Harbor of Health Serving Downtown with Extended Hours

HEALTH+FITNESS | December 2015

Harbor of Health provides primary care and pediatric services in Harbor Town. The office is currently staffed by two nurse practitioners, and a certified nurse mid-wife is joining the team in the future. Extended hours are designed to fit the busy schedules of patients. Appointments are available during extended hours from 7:00 a.m. to 7:00 p.m., Monday through Thursday, and 7:00 a.m. to 4:00 p.m. on Friday. Same-day appointments are available. Harbor of Health is located at 718 Harbor Bend Road. (901) 515-4200.

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On our birthdays, we never remind each other about our age. We remind each other about our mammograms.

9

LIVING HEALTHY

When Love Hurts

by J. Gayle Beck, Ph.D.

Every day in our community hundreds of women are hit, verbally degraded, or sexually abused by their romantic partners. The Center for Disease Control (CDC) estimates that over one in four women (22.3%) have experienced severe physical violence at the hands of an intimate partner at some point in their lifetime, yet we don’t usually talk about intimate partner violence (IPV).

According to the CDC, IPV can be defined as “physical violence, sexual violence, stalking, and psychological aggression (including coercive tactics) by a current or former intimate partner (i.e., spouse, boyfriend/ girlfriend, dating partner, or ongoing sexual partner).” Women of all races, all educational backgrounds, and all income brackets are about equally vulnerable to violence by an intimate partner. Although men can be victims of IPV also, women are five to eight times more likely to be victimized by an intimate partner.

HEALTH+FITNESS | December 2015

Exposure to IPV is likely to be associated with reduced earnings (working beneath your level of training, working only part-time, etc.).

Women who have experienced IPV have a lower quality of life and may have more physical health problems relative to women who have never been abused by a romantic partner. Abusive partners often isolate a woman from her friends and family, leaving her without a supportive social network. As such, many women who have experienced IPV feel very alone and broken.

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Importantly, IPV also can have some longterm emotional consequences. Mental health conditions are common following IPV, particularly Post-traumatic Stress Disorder, depression, and excessive anxiety. Emotional difficulties such as these can create a roadblock to rebuilding a healthy life following IPV. Moreover, if children are exposed to IPV in the home, there is an increased chance that as adults they will be involved in an abusive relationship, thus continuing the cycle of violence across generations.

The good news amidst all this bad news is that mental health conditions following IPV are treatable, and, with proper identification and treatment, the woman’s likelihood of becoming involved with another abusive partner drops significantly. This holds promise for both abused women and their children, as a violence-free home improves mental health for everyone.

The Athena Project at the University of Memphis specializes in mental health assessment of women who have experienced IPV. In addition to assessment, we provide treatment for Post-traumatic Stress Disorder

to women. Treatment focuses on teaching skills to manage the symptoms of Posttraumatic Stress Disorder, learning to set appropriate boundaries, managing guilt and other negative emotions about yourself, and acquiring skills for ongoing contact with your abuser (which may be necessary if you share custody of children).

Dr. Gayle Beck is a psychologist at the University of Memphis. Women who are interested in the services of the Athena Project may contact Dr. Beck at The Department of Psychology at (901) 678-3973.

All services are free and private.

There are a number of agencies that can help women who have experienced IPV navigate the process of achieving safety and rebuilding their lives. Included among these agencies are the Shelby County Crime Victim’s Center, (901) 222-3950, and the Family Safety Center, (901) 222-4400.

TH E PE R FECT STO C K I N G STU FFE R FO R ANYO N E O N YOU R LIST !

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We know it's not easy. In fact, that's why we are up front about it - FITNESS IS EARNED. Here's the thing if you don't start now - when will you? There will always be excuses. We offer the support to overcome the excuses - both the mental and physical ones.

That's one of the many reasons why we say "We're more than just a gym, we are a tribe of athletes." We can guarantee results by the hundreds of testimonials we have from our clients around the country. Come see for yourself why the Tribe is growing so rapidly.

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Speaking of guarantees, give us 4 months. Commit to Iron Tribe Fitness and we will commit to you 100%.

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11

LIVING HEALTHY

A Prescription for Emotional Health for the Holidays

by Paul B. Hill, MD

The winter holidays can bring on positive and negative emotions and memories. Keeping your emotional equilibrium during this time requires a delicate balance between body, mind, and spirit.

Before the holidays move into high gear, take a look at how you are feeling and make a plan that will keep you on an even keel this season. Here are some things to consider.

BODY • S tick to your exercise routine. If you don’t have one, try some exercise options you think you might love and want to continue in the future.

• G et enough sleep. Set a bedtime and a wake time.

Sleep eight hours a night.

• Enjoy holiday foods in moderation.

• B e sure to have medications refilled, and keep an adequate supply on hand for travel and long holiday weekends.

• K eep appointments with your doctor, and get help for any new issues without delay.

MIND • L isten to the music of the holidays, and watch movies and sports you enjoy.

• Go outside and get some sunlight, even if it is chilly.

• Know your financial limits, and stay within them.

• Limit the use of alcohol.

• O rganize a holiday schedule for yourself and your family. Attend only activities that are priorities.

HEALTH+FITNESS | December 2015

• M ake a list of positive things in your life. Focus on the positives in your work and personal life.

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SPIRIT • F orgive yourself and others. Resentment is bad for you.

• C onnect with others in your family, circle of friends, and community.

• C ontinue any recovery group attendance or therapies you might be involved in.

• P articipate in spiritual or religious practices with a local congregation, if you are a member.

• A cknowledge any grief, loss or loneliness, and seek out new relationships and groups.

• S hare your blessings with others who are less fortunate by volunteering.

As a psychiatrist, I am aware that the holidays are particularly difficult for patients with cognitive impairments, emotional issues, addictions, stage-of-life issues, and strained relationships. If you are emotionally able, make an effort to touch the life of someone who is suffering.

If you are in a group, invite a new person to join.

Emotional balance is possible during the holidays. Give it some thought, and make some positive changes. You’ll have a much more enjoyable season, and get a great start on the year ahead.

Dr. Paul B. Hill is an assistant professor in the Department of Psychiatry at the University of Tennessee Health Science Center.

He specializes in treatment of geriatric and medically ill patients.

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INSPIRATION

ROWERS ARE THE NEW KIDS ON THE WATER

by Katy Adamus

Last year, Memphis welcomed its newest sport, founded by a former Yale collegiate, Simon Warren. He launched the Memphis Rowing Club, which services both Soulsville Charter School and an adult branch.

Warren, who previously coached the Rhodes College rowing team, has paired up with Katy Adamus, another former college rower, to set up the program. Memphis Rowing allows students an opportunity to experience a lesser known, but highly regarded, sport that can give them an edge on their college applications and access to more scholarships.

HEALTH+FITNESS | December 2015

Despite doubts about the river, Warren and Adamus have found safe water on Wolf River Lagoon next to Mud Island. Since September 2014 they’ve worked together to coach the students on fitness, proper technique, swimming, and water safety. One year later, students earned a second-place finish in their first race. Due to their success and popularity, they’ve created a program for adults as well.

14

This summer, Memphis Rowing received a grant from the Pocock Foundation’s ErgEd program, which seeks to broaden awareness and opportunities for rowing among America’s youth. The program is sponsoring 20 ergs, or indoor rowing machines, to be placed at the schools, which are an essential part of training. The equipment will be rotated to select schools in the community, and staff from the foundation will teach students about proper care, technique, and maintenance. In order to keep these machines, Memphis Rowing must raise $5,000 by mid-December to match a quarter of the funds donated to them by the Pocock Foundation.

Show your support by following them on Twitter @MemphisRowing, on Facebook at Memphis Rowing, or on Instagram at Memphis Rowing.

If you would like to donate directly or wish to know more information about their programs, contact rowing.memphis@gmail.com for a link to their fundraising page.

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HEALTH+FITNESS | December 2015

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INSPIRATION

THE 12 STEPS OF A 5K

by Erica Freeman.

Photo by Sarah McAlexander.

In 2011, David Rosenberg, now 36 years old, was struggling. He was sick, losing his hair, stuttering, and eating out of control. At 5’11” he checked into Memphis Recovery Centers (MRC) weighing over 250 pounds. MRC provides outpatient and residential substance abuse treatment for adolescents and adults.

“I was emotionally destroyed,” said Rosenberg.

However, his substance abuse began decades before as a sophomore in high school. Speed and pain pills were his preference. As the years of substance abuse added up, Rosenberg found it difficult to live.

“Before recovery, my intent was to feed my addiction and attempt to be subtle about it,” he said. “My selfishness and constant neediness worsened over time, and eventually it was impossible to pretend that I was okay.”

As Rosenberg’s condition progressed, he began heavier drug use and other selfdestructive behavior.

MRC, or any rehabilitation center, is never a one-and-done solution to an addiction; instead it’s a progress.

“If I’ve learned anything from my experience, I have learned that addiction does not go away,” said Rosenberg. “The symptoms of my addiction are not so difficult to deal with today, but they’re still there.”

While the remnants of his addiction are still present, the success of the 12-Step program is valid.

Coleman says MRC alumni have nearly double the success rate of the national average following addiction treatment. MRC treats a total of 300 adolescents and adult patients a year.

Over the past four years, Rosenberg’s life has changed, yet it is still a work in progress. He now weighs 180 pounds and maintains a healthy lifestyle.

As advice to individuals seeking treatment, Rosenberg says to consider 12-Step recovery and never give up.

“I WAS EMOTIONALLY DESTROYED.”

“I began cutting myself, purging after eating, and sleeping compulsively,” he said.

At the height of his addiction, Rosenberg decided to try MRC. During this time, he began their 12-Step program and healthier habits.

“While in treatment, I was introduced to the MRC 5K. I was inspired to run it once I was healthy enough to do so,” he said. “I also received a lot of encouragement and training from friends.”

HEALTH+FITNESS | December 2015

Rosenberg began to take advantage of the MRC offerings and his day-to-day schedule transformed. He began training for a 5K, praying, eating a healthy diet, and enrolling as a student at the University of Memphis.

16

Cayla Coleman, manager of Marketing at MRC, says that residential and outpatient treatment services for MRC include music and art therapy, individual and family therapy, family education and aftercare, and in-house school for youth. Most of the programs are covered by insurance, but MRC also has a sliding scale payment method for services.

As with any addiction, the toll of bad habits can impact family and friends.

“My family was initially skeptical of my recovery process, as they should have been.

But, they have been a huge source of encouragement in every way,” said Rosenberg. “So many people have had my back along the way, and my relationships in the recovery community have been amazing.”

MEMPHIS RECOVERY CENTERS (MRC) provides help for adolescents and adults dealing with substance abuse problems and co-occurring mental health issues. If you are struggling with substance abuse, or if you would like help for someone who is, please call (901) 272-7751. memphisrecovery.com

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FIT PHYSICIAN

DOCTOR PRESCRIBES IRON TRIBE Staying active and being fit has been a lifelong passion of John Touliatos. Even now, as a physician, father of five, and one of the owners of Iron Tribe Fitness, Touliatos makes maintaining a healthy lifestyle a priority for himself and his family.

by Christin Yates.

Photo by Sarah McAlexander.

Anna Kachalova, center

The former high school athlete has been a runner, skier, and weightlifter for many years, throughout medical school and even while raising his children. However, several years ago Touliatos heard about Iron Tribe from his cousins and fell in love with a different kind of sport.

Together with his two business partners, David and John Irvine, Touliatos decided to open an Iron Tribe in Memphis in 2014.

Similar to popular CrossFit-type workouts, Iron Tribe is a competitive group fitness sport. However, unlike similar workout programs, Iron Tribe has centralized programming throughout the country that delivers balanced workouts. With scalable levels of achievement, the fitness program cultivates a more diverse blend of athletes. Touliatos enjoys the competitive nature of the sport, which has pushed the 47 year old to get in the best shape of his life. Iron Tribe also sponsors frequent events that promote fellowship and unity among all Memphis Tribers in a friendly, competitive environment, such as Tribal Wars, WOD for Water, the Iron Tribe 5K, March Madness, and Workout for Warriors.

As for eating healthy, Touliatos relies on Iron Tribe’s nutrition and meal plan, InnerFire Grill, for breakfast and lunch. The diet is Paleo-esque and provides athletes with prepared meals that are ready in three minutes or less, eliminating the stress of finding time to make wholesome food. High-quality, healthy, and convenient meal plans make it easier for Iron Tribe athletes to stay on track with their nutrition in addition to their workouts. When he’s at home, Touliatos and his wife continue to stick to a healthy eating plan to provide a good example for their children, who range in age from 11 to 21.

HEALTH+FITNESS | December 2015

When asked how he fits it all in, Touliatos says that as with anything important in life, you have to carve out time for it. Whether it’s early morning or his lunch break, he attends Iron Tribe classes daily, which get you in and out in 45 minutes. With a warmup, workout, and cool down included in the class, the shorter timeframe allows him and other athletes to get in a quality workout when they otherwise may not be able to. Touliatos’ family is also part of Iron Tribe — his wife and son enjoy the workouts, and his other children have attended Tribe Academy, a summer program for kids. Having the support and accountability from his family as well as enjoying fitness activities with them makes staying in shape and being active easier for this busy dad.

WHAT IS IRON TRIBE? •4 5-MINUTE WORKOUTS FROM START TO FINISH INCLUDING WARMUP, WORKOUT, AND COOL DOWN. •C OMPETITIVE GROUP FITNESS WITH SCALABLE BENCHMARKS FOR ALL LEVELS OF ATHLETES. •C OMBINES BODY MOVEMENTS, PERSONAL COACHING, AND HEALTHY NUTRITION. • FOR MALE AND FEMALES ATHLETES AGES 6-73 (SO FAR).

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“Above all, I credit God for my health, as my faith is my number one priority.”

HEALTH+FITNESS | December 2015

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YOGA FOR RUNNERS

by Lisa Warmuth

Many of you may have recently completed the St. Jude Half or Full Marathon. It’s important to fully recover from such an event, and yoga is a great tool for runners to use to maximize your recovery. The first few weeks following a long race should be spent letting your muscles and mind take a break. Don’t worry about rushing or being powerful.

With the help of our resident yoga teacher, Lisa Warmuth, we have compiled a list of yoga poses you can do at home that will target the most common tight spots for runners, including the back, hips, ankles, and feet.

Begin with a mild warm-up.

START WITH CHILD’S POSE OR BALASANA. Be mindful of how this feels for you. Tight hips may require you to bring your knees together, and more open hips can take big toes touching and knees wide. You can rest your head on a block if you need to.

Take 10-15 breaths here.

LOW LUNGE. Bring your right foot forward and come down to the back knee. Lean your weight forward slightly and tilt your pelvis forward. Hands can be on your right knee, the floor, or two blocks. Hold for five breaths.

Repeat on the other side.

TARGETS: Hip flexor, glutes.

TARGETS: hips, back.

HEALTH+FITNESS | December 2015

MOVE INTO DOWNWARD FACING DOG (ADHO MUKHA SVANASANA). Hips go up, your tailbone lifts, and legs straighten as much as your body allows. If your hamstrings are tight, this pose may pitch you forward making it feel more like a push up. Remember that it’s okay to bend you knees. Take five breaths here.

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TARGETS: Hamstrings, shoulders, back, hips.

MOVE TO A MAT OR SOFT SURFACE FOR A QUAD STRETCH. Lie down on your belly and support yourself with your forearms. Bend your right knee and grab your right foot with your right hand. Press your foot into your hand for a few breaths and then relax into the stretch. Hold for five breaths.

Repeat other side.

COBRA POSE (BHUJANGASANA). From your belly, slide your hands under your shoulders, elbows bent. Legs remain on the floor. Lift your heart forward and up. Elbows should remain slightly bent. Hold for five breaths.

TARGETS: paraspinal muscles, lower back.

TARGETS: Quadriceps.

ANKLES AND FEET STRETCH. (VIRASANA OR HEROES POSE VARIATIONS). From downward facing dog, come to high knees.

Curl your toes under and slowly sit back on your heels. Hold for five breaths if you can. Switch to the top of your feet and lean back on your hands. Hold for five breaths.

TARGETS: Feet, plantar fascia, ankles and calves.

BUTTERFLY POSE (BADDHA KONASANA) Sit and bring the soles of your feet together, with your knees bent out to the sides.

Explore where your feet need to go (closer to the pelvis or further out). Exhale and fold forward. If you have a block (or two), place your forehead on it. Relax your neck and your lower jaw. Hold for five breaths.

TARGETS: Hips, glutes, inner thigh.

EYE OF THE NEEDLE (SUCIRANDHRASANA). Come to your back and hug your knees to your chest. Place your right foot on the floor, knee bent.

Cross the left foot on the right knee and flex the foot. Draw both legs toward the chest and thread your hands behind the right thigh. Pull gently until you feel a little sensation. Hold and breathe five breaths. Repeat on the other side.

TARGETS: Glutes, hip flexors.

Flow between these two poses 4-6 times.

Lisa Warmuth RYT 200 is Fleet Feet’s resident yoga teacher and an avid runner. She offers two free classes for runners a month at Fleet Feet. Visit fleetfeetmemphis.com for a schedule.

She also teaches at Hot Yoga Plus in Germantown.

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WEEKEND WARRIOR

ALI GLEMSER, 25 OCCUPATION: Account specialist at Obsidian Public Relations SPORT: Soccer and Running FAMILY: Parents, Eric and Jeanne; sister, Madi.

FIT CLUB: I play for the Nuggets, a team in the Greater Memphis Soccer Association co-ed league.

WW 2015 HALL OF FAME: Opening Eyes to Autism 5K and the Kosten Foundation Kick It 5K. I also won two regular season GMSA championships and two tournament GMSA championships with the Nuggets.

IN TRAINING FOR: I am training for the St. Jude Half Marathon. This will be my first time running it because it was canceled the first time I signed up in 2013.

FAVORITE FITNESS ACCOMPLISHMENT: If I had to pick one single event, it would be completing my first half marathon in 2013 with an average mile time of 8:30. As someone who used to loathe running distances longer than two miles, that was a fulfilling personal accomplishment.

MOST MEMORABLE WW EVENT: Back in high school, my dad signed both of us up for the MRTC Winter Off-Road Race Series. One of the races was at Nesbit Park in Bartlett (a.k.a Stanky Creek) after it had rained relentlessly several days prior.

We had so much fun running in the mud and through the freezing cold water together. It was an absolute mess to deal with, but the memories are worth it.

I ❤ RUNNING: I love running because of the mental clarity and physical benefits it offers. To me, it’s not a workout if you don’t sweat doing it, and running is something that physically pushes me. I always feel accomplished when I finish a run because I’ll have worked through multiple personal and professional to-do lists in my head while simultaneously making room to add a beer or dessert to my menu for the day. Who doesn’t love something that gives them an excuse to enjoy a beer?

HEALTH+FITNESS | December 2015

BEST EATS: Babalu’s Baba Burger, and any of the local beers on draft.

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“I love running because of the mental clarity and physical benefits it offers.”

WW MUST-HAVES: Lululemon black running crop tights, ASICS GEL-Nimbus shoes, and a Nike running hat.

BUCKET LIST: To run a full marathon with my younger sister, Madi. Crossing the finish line together would be a pretty awesome memory.

ONE FACT MOST PEOPLE DON’T KNOW ABOUT ME: I was named to the 2008 National Soccer Coaches Association of America Adidas High School Girls Scholar All-America Team my senior year. I’m very proud of that because it not only recognizes my time on the soccer field, but it also recognizes my work in the classroom.

FAVORITE QUOTE: “Pressure makes diamonds.”

– George S. Patton Jr.

Interview by Hailey Thomas. Photo by Sarah McAlexander.

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WEEKEND WARRIOR

JOEL LYONS, 52 OCCUPATION: Physical therapist, Clinical Director for Physiotherapy Associates SPORT: Running FAMILY: Wife, Padma Lyons.

FIT CLUB: Pilgrimage Track Club and Memphis Runners Track Club.

2015 HALL OF FAME: Wade’s Big Adventure 18 miler — 3rd place Grandmaster, Greenline Half Marathon — 1st place age group, and the 2015 Boston Marathon.

IN TRAINING FOR: Sylamore 25 or 50K. FAVORITE FITNESS ACCOMPLISHMENT: I had my PR of 2:44:00 in the 1988 Boston Marathon. Paul Sax and I went up there and stayed in a YMCA, and both of us had a great time.

MOST MEMORABLE WW EVENT: The 1999 London Marathon. After training for months, I was in a car wreck five weeks before the race. I had a concussion and broken ribs. I made it to the race and was able to complete it in the driving rain. Two of my friends and I brought our wives and parents to vacation with us in London, and then on to Paris. We had an amazing time.

I ❤ RUNNING: Running has given me the opportunity to meet so many people. I have made most of my best friends through running while doing my favorite sport. I also love being able to get out in nature. Shelby Farms, the Wolf River trails, and Shelby Forest are the best part of the county.

HEALTH+FITNESS | December 2015

“I have made most of my best friends through running while doing my favorite sport.”

OBSTACLE COURSE: In 2009 I tore the labrum in my hip while golfing. I have difficulty rotating or twisting on my hip now, and had to give up golf as a result. Running was painful.

Fortunately, after laying off for some time and progressing very slowly for the next four years, I was able to get back to racing and even competing in marathons again.

ADVICE FOR THE NOVICE: Be patient! As a physical therapist specializing in running injuries, I have seen too many beginners get excited by their new love and push their bodies too hard too soon.

RACE FUEL: Usually it’s breakfast because of a morning race — orange juice with a protein supplement, a bagel with cream cheese, and half of a banana.

BEST EATS: The Veal Piccata from Ciao Bella.

WW MUST-HAVES: CWX compression shorts.

BUCKET LIST: Hike the Grand Canyon.

ON YOUR NIGHTSTAND: On Looking by Alexandra Horowitz.

MANTRA: Enjoy the journey.

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Interview by Hailey Thomas. Photo by Sarah McAlexander.

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HEALTH+FITNESS | December 2015

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FIT FOOD

A Waist-Watcher’s Holiday Survival Guide

by Robin Beaudoin

It’s December; everyone is feeling festive, you’ve started your shopping, and holiday party invitations are likely pouring into your inbox. You’ve worked so hard all year to tighten and tone that body, so how can one avoid the seasonal pitfall that is Seasons Eatings? Fireside drinks and Yuletide fun don’t have to fall by the wayside if you use a few helpful tips and swaps.

Hang up your New Year’s Eve dress or suit where you can see it every time you get in and out of bed throughout the month of December. This will trigger a reminder to stay on track, and help keep you motivated!

Eat Before You Go.

Swap This for That.

Having a healthy snack before leaving the house will curb severe hunger cravings that can make us lose our rational thinking. Try a cup of broth-based vegetable soup, some vegetables with hummus, olives, or a pickle spear wrapped with lunchmeat.

Keep some simple swaps in mind. Temptation is everywhere, and you could save hundreds of calories in a single meal by making a few of these easy substitutions:

Deck the Plate.

In a buffet, fill half your plate with greenery, such as salad or colorful vegetables. This ensures you don’t miss the fiber-filled, nutrientrich foods that keep your blood sugar stable.

• Swap butter for chicken stock to season vegetables and potatoes to save up to 200 calories per serving.

• Swap mixers for soda water and citrus to save up to 120 calories per drink.

• Swap added salt for lemon juice or garlic to add satisfying flavor.

• Swap mashed potatoes for roasted root vegetables, such as beets, parsnips, and carrots, with rosemary or sage.

• Swap that green bean casserole for some flavorful roasted Brussels sprouts.

HEALTH+FITNESS | December 2015

Don’t Get Stuffed.

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Between gooey cinnamon breakfast breads and heaping mounds of savory stuffing, portions of carbohydrates can be a problem. Try to imagine your golden-brown food fitting into a champagne glass, and have no more than a half-cup serving.

Refill on Water.

During parties, keep refilling a glass of water with a slice of lemon or lime and hold it in your dominant hand at all times, imagining that it is duct-taped to your palm. It will feel awkward to snack with your other hand, and will keep you conscious of potential mindless munching. A focus on conversation will make you a better guest, anyway.

• Swap pecan pie (500 calories) for pumpkin (300 calories).

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FIT RECIPE

HEALTHY AND WHOLESOME HOLIDAY SIDES

Article and photos by Cara Greenstein

When it comes to cooking and dining, my mantra remains, “Everything in moderation.” If I’ve eyed the pecan pie or corn soufflé on the Thanksgiving buffet, the chances are high that I will relish in a slice. By pairing the guilt-inducing options with healthier sides on our holiday tables, the opportunity for a more balanced meal (and less stretched waistline) remains strong.

Upon caramelizing honey-tossed radishes and Vidalia onions in the oven, the roots become substantial yet gluten-free foundations for the remainder of your holiday spread. In place of the overly rich, buttery mashed potato, I recommend roasting sweet potatoes with a lighter Italian turkey sausage and plenty of rosemary. Grab the cast iron skillet and, rather than filling it cornbread ingredients, add the following colorful, wholesome produce to the mix.

Caramelized Vidalia Onions with Herbed Blue Cheese

Honey Roasted Radishes

Makes 4-6 servings

q 1 package pre-washed radishes, halved

q 2 large Vidalia onions, cut crosswise into 1/2-inch thick slices q 2 tablespoons olive oil q S alt and pepper, to taste q 4 tablespoons bread crumbs q 4 tablespoons crumbled blue cheese q 1 tablespoon fresh parsley, finely chopped q 1 clove garlic, minced

Makes 4 servings

q 1 tablespoon honey q 1 teaspoon olive oil q F laky sea salt 1. Preheat oven to 450 degrees. Spray non-stick spray in a cast iron skillet. Arrange radishes, face-down (pink up) in the skillet.

2. D rizzle olive oil, a generous portion of salt, and honey over the radishes. Place in the oven and roast for 20 minutes.

1. Heat oven to 400 degrees. On a foil-lined baking sheet, coat slices in olive oil and sprinkle with salt and pepper. Bake for 15 minutes, carefully flipping onions once halfway through.

2. M eanwhile, stir together bread crumbs, blue cheese, parsley, garlic, salt, and pepper in a small bowl. Remove onions from oven and evenly top each with the blue cheese mixture.

HEALTH+FITNESS | December 2015

3. Continue baking until golden brown, about 15 minutes. Serve warm.

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Cara Greenstein is the creator of Caramelized, a food and lifestyle site recently recognized as Best Blog in Memphis by the Commercial Appeal’s annual Memphis Most awards. A native Memphian who just returned to her roots from Austin, Cara practices public relations at doug carpenter & associates by day and writes recipes and entertainment tips by night. Follow Cara’s adventures on Facebook and Instagram, or read the blog directly at caramelizedblog.com.

FIT RECIPE

Sweet Potato Hash with Italian Turkey Sausage Makes 6-8 servings

q 1 large yellow onion, thinly sliced in half moons q 1 /2 pound fresh Italian turkey sausage q 2 lbs sweet potatoes, cubed in 1/2-inch pieces q 4 slices uncured bacon, coarsely chopped q 4 garlic cloves, sliced q 2 short stems fresh rosemary q 2 tablespoons olive oil q 1 tablespoon unsalted butter q 1 teaspoon honey q K osher salt and pepper

1. Heat oven to 450 degrees. In a medium saucepan, heat butter on medium-high heat. Add onions and a generous sprinkle of salt. Lower heat slightly and cook onions for 25 minutes, stirring occasionally. Cook until very brown and caramelized.

2. M eanwhile, in a small saucepan, brown the sausage over medium-high heat. Break up sausage with a spatula and cook until browned, about 10 minutes.

3. In a large bowl, mix sweet potato cubes with olive oil, salt, pepper, honey, and rosemary. Add sausage and caramelized onions to the bowl, and combine.

4. L ine a baking sheet with foil and pour sweet potato mixture into an even layer.

Roast in the oven for 30 minutes. If not serving immediately, cover and refrigerate for up to 3 days.

5. To serve, heat oven to 400 degrees. Place sweet potato hash in a 9×13 baking dish, and cook for 15 minutes until bubbly and golden brown.

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HEALTH+FITNESS | December 2015

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FIT RECIPE

Don’t Deny Yourself This December The season is upon us, and that means temptations at every turn — indulgent sweet treats, spiced liquor drinks, and your neighbor’s annual holiday party.

December is a favorite month for many, but it can also be a real diet dealbreaker. If you’re trying to stay healthy during the holidays, you don’t have to constantly deny yourself of your favorite things.

The following recipe for Apple Gingerbread Snack Cakes mixes non-traditional flours to create a sweet and satisfying dessert that is so healthy you could even eat a couple of cakes for breakfast. That might even convince chubby Old St. Nick.

The key to baking healthy treats that don’t taste heavy and dry is finding the right ratios of dry to wet ingredients. I’ve done the work for you. All you have to do is gather the ingredients and enjoy the holidays!

by Kerrieann Axt

Apple Gingerbread Snack Cakes Don’t get stressed by the different flours in this recipe. Mixing flours is the secret behind baking a great-tasting, never-knew-it-was-healthy cake.

Kodiak Cakes and Bob’s Red Mill are national brands, and can be found at most grocery stores or online. This is a great, all-natural baking mix used to lower calories and carbs in sweet treats.

Ingredients: q 90g Kodiak Cakes Power Cakes

q 1 tsp ginger

q 50g Bob’s Low Carb Baking Mix

q 1 /4 tsp allspice

q 25g Bob’s Red Mill Oat Flour

q 1 /4 tsp ground cloves

q 15g vanilla protein powder

q 1 egg

q 1 /4 cup Stevia baking powder

q 1 /2 cup of carton egg whites

(I recommend Stevia in the Raw, which can be found at most grocery stores in the baking section).

q 2 tbsp Lakanto Golden Monkfruit Sweetener (a natural brown sugar alternative, and available on Amazon.

If you don’t buy it, use 2 more tbsp of Stevia, or 2 tbsp of light brown sugar).

q 1 tsp baking powder

q 1 /2 tbsp oil (if using coconut oil, make sure wet ingredients come to room temperature first)

q 1 cup of applesauce q 1 tbsp milk (I use unsweetened almond milk) q 2 tbsp plain Greek yogurt (I bake with 2% plain Fage Greek yogurt)

q 1 /2 tsp baking soda

q 1 tbsp molasses

q 1 /2 tsp salt

q 1 tsp vanilla extract

q 1 tsp cinnamon

q 4 0g chopped apple (about 1/2 of an apple)

HEALTH+FITNESS | December 2015

Instructions:

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Whisk dry ingredients together. In a separate bowl, lightly beat egg and egg whites, and whisk together oil, applesauce, milk, yogurt, molasses, and vanilla.

Add dry to wet and mix. Using an ice cream scoop, divide batter into a non-stick sprayed mini 9-loaf pan. Place an equal amount of apple chunks into each pan, and push down into the batter slightly with a toothpick.

Bake for 14-17 minutes, and serve warm with light whipped cream.

(I like to use a mini 9-loaf pan for built-in portion control, but if you don’t have one, you can easily make this recipe in a 9x9 square cake pan, or to make 12-13 standard sized muffins).

Nutrition Information/Macros: Yield: 9 snack cakes • Serving size: 1 cake Calories: 120cal • Fat: 2g • Carbs: 15g • Protein: 10g ** A standard serving of traditional gingerbread cake can contain up to 400 calories, 11 grams of fat, and 65 carbs. I promise your sweet tooth will be happy and satisfied after eating this healthier version.

Kerrieann Axt is a freelance writer and Contributing Editor of H+F Magazine, who moved from Memphis to New England in 2014. Now the voice behind FIT & SAVOR, a health and wellness website, she develops recipes, practices food photography, and works as an online coach for female-focused nutrition and training company, All or Nothing Fitness.

For more deliciously different recipes, visit Kerrieann at fitandsavor.com.

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EVENTS CALENDAR

DECEMBER EVENTS SATURDAY, DECEMBER 5, 8:00AM

SATURDAY, DECEMBER 12, 9:00AM

MONDAY, DECEMBER 28, 6:00PM

SATURDAY, JANUARY 2, 11:00AM

St. Jude Memphis Marathon Weekend

Run Run Rudolph 5k

Starry 4K Run/Walk

Hill and Dale 8-Miler

Memphis, TN

Bartlett, TN

Memphis, TN

Shelby Forest, Millington, TN

www.racesonline.com

www.racesonline.com

www.racesonline.com

www.racesonline.com

ST. JUDE MEMPHIS MARATHON COURSE MAPS Runners from near and far will participate in the St. Jude Memphis Marathon on Saturday, December 5.

The race starts at 8:00 a.m. (see course below).

For more info, go to stjudemarathon.org.

Marathon Course Map

Half Marathon Course Map JACKSO SITY ST.

N AVE.

A. W. WILLIS AVE.

5

6

13 NORTH PARK

WAY

1

ST. JUDE PL.

TUTWILER

FAXON AVE.

7

CYPRESS DR.

14 CENTER DR.

UNIVER

DANNY THOMAS PL.

AVE.

SHADYAC AVE.

NORTH DR.

3

DANNY THOMAS PL.

E VILLAGE LN.

A. W. WILLIS AVE.

5

8

WAY

BLVD.

ST. JUDE PL.

MCLEAN E.

AVE.

LINDEN AVE.

PEABODY AVE.

21

E CAROLINA AVE.

E.

BEALE ST.

4

DANNY THOMAS BLVD.

13

RT

9

FIN

ISH

MO

NRO

1 BEALE ST.

POPLAR AVE.

MARSHALL AVE.

E AV

E. CLEVELAND ST.

12 UNION AVE.

CENTRAL AVE.

10 11

MADISON

AVE.

.

DR. MARTIN LUTHER KING AVE.

COUR T AV

STA

17

ER

SOMERVILLE ST.

22

MADISON

16

EAST PARKWAY

S 2ND ST.

ER SID RIV

11 KING AVE.

2ND ST.

2

S BELVEDERE BLVD.

E

DR

.

DR. MAR TIN LUTHER

2

BLVD.

POPLAR AVE.

10

23

3

NT ST .

9

BEALE ST.

MCLEAN

N AV

FRO

ERSO

DR

2

DANNY THOMAS BLVD.

E

JEFF

ISH

1

SID

FIN

26

8

MANASSAS ST.

E.

STAR T

20

RIV

RT

S AV

COOPER ST.

1

ADAM

ND ST.

FRO

STA

4

BEALE ST.

24

25

7

15

CLEVELA

NT ST .

N 4TH ST. COURT AVE. 2ND ST.

6 NORTH PARK

12

MCLEAN BLVD.

3 2

EVELYN AVE.

1

Mile Markers

1

TANGLEWOOD ST.

Relay Exchange Stations

MCLEAN BLVD.

Half Marathon turns south on Cleveland

WALKER AVE.

1

2

HEALTH+FITNESS | December 2015

LAMAR AVE.

34

COOPER ST.

Hydration Stations

S 2ND ST.

4

19

SOUTHERN AVE.

Hydration Stations

1

Mile Markers

Full Marathon turns north on Cleveland

E CAROLINA AVE.

18

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