GETTING FIT Stephens
STYLE MEETING YOUR RUN GOAL
Adam Elrod discusses the benefits of mountain biking
The Toccoa Record A Stephens way of life since 1873: Toccoa’s oldest business institution
WHAT’S INSIDE IDEAS AND THOUGHTS ABOUT LIFE IN STEPHENS COUNTY. BODY FUEL – 4
Joggers make their way down Doyle Street.
From the desk of the publisher The genesis for the theme of this issue of Stephens Style is the large window on the newsroom side of The Toccoa Record that allows me a grand view of Doyle Street and the lawn of the historic Stephens County Courthouse. On virtually any sunny, fairly warm day of the week, 52 weeks a year, that view will be interrupted by residents of this county running, walking, biking their way to a better level of personal fitness. Some race by with friends in tow. Others walk with their spouses. Still others walk/run/ride with their dog accompanying them. Keeping fit is a big deal and it’s not just for young folks. Into my view on a daily basis are local residents of all ages – some infants strapped onto mom or
dad with a backpack-like contraption. That initiated a thought process that sent the writers of Stephens Style into a search for local residents who may be taking a different approach to better fitness. We managed to find a 30-something man, Adam Elrod, who spends his spare time biking through the backcountry of our area and seeing sights that many of us will never see. Not a bad way to keep fit. Then there was the intriguing workout practice of teenager Abigail Vickery who is trying to prepare for her plebe year at the U.S. Military Academy at West Point. Then there’s Carley Payne who decided she wanted to run a half-marathon before she graduated from high school. As you will read, these are some motivated folks. – Tom Law, publisher.
The right foods can help round your body into great physical condition – and can taste good, too.
GET THE POINT – 8 Toccoa’s Abigail Vickery builds strength to face the rigors of West Point.
THE TRAILS LESS TRAVELED – 13 Adam Elrod and friends see places most people don’t while mountain biking.
MEETING THE CHALLENGE – 19 A Toccoa teen challenged herself to run a half-marathon.
THE ORIGINAL TEST – 16 It was three miles up and three miles down in World War II. Still is today.
The familiar shape of Currahee Mountain at sunset.
ON THE COVER – Fitness guru James Johnson supervises Abigail Vickery’s strength and conditioning program as she prepares for West Point.
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Grilled chicken with sweet potatoes makes a tasty – and healthy – dish for lunch or dinner.
The right foods can fuel your body From presidents challenge.org The human body was designed for activity, and by exercising regularly and making smart food choices, you’ll look and feel better — every day. Remember, fitness is about improving muscular strength and endurance, cardiorespiratory strength and endurance, and flexibility through regular physical activity. That includes things like walking the dog, raking leaves, or playing tag with the kids. 4
Fueling your body with the right foods is also a must. Why are staying active and eating well so important? Because the results are amazing: Regular physical activity and a healthy diet can lower your blood pressure and cholesterol levels and can reduce the risk of illnesses such as type 2 diabetes or heart disease. Exercise, combined with fat-free or lowfat dairy products and other foods rich in calcium, is necessary to build strong, healthy
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FROM PAGE 4
bones and can help slow the bone loss associated with getting older. Being in good shape can give you more energy, reduce anxiety and depression, improve self-esteem, and help you better manage stress. Staying active is a great way to have fun, make new friends, and spend quality time with family. You look better when you’re in shape and eating right. Staying active helps you tone muscles and improve your posture. Both moving more and eating healthy are important to maintaining a healthy weight.
Start your day the healthy way with a dish of baked avocado and eggs. The dish contains only 252 calories.
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Here are eight tips for eating healthy. Make half your plate fruits and vegetables. Make half the grains you eat whole grains. Choose fat-free or low-fat (1%) milk, yogurt, or cheese. Drink water instead of sugary drinks. Choose lean sources of protein. Compare sodium in foods like soup and frozen meals and choose foods with less sodium. Eat some seafood. Pay attention to portion size. On the next page are three recipes that can get you started on your new healthy diet.
Coconut cupcakes are a healthy, low calorie alternative for dessert.
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BAKED AVOCADO EGG Breakfast (Serves 2 people) 1 Ripe Avocado 2 Eggs Fresh Black Pepper and Salt Cooking Instructions: Pre-heat the oven to 425 degrees. Slice the avocado in half and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so that the egg will fit into the center. Place Avocado in a small baking dish. Do your best to make sure they fit tightly. Crack an egg into each avocado half. Place in the oven and bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set. Remove from the oven, then season with pepper and salt.
NUTRITION FACTS Calories – 252 Total Fat – 22.3 grams Saturated Fat – 4.9 grams
Total Carbs – 1.4 grams Protein – 10 grams Fiber – 6.4 grams
CHICKEN WITH SWEET POTATOES AND VEGGIES Lunch/dinner (Serves 2 people) 300 grams of sweet potatoes 250 grams of chicken breast 200 grams of red onion 3 cloves of garlic Cinnamon Chicken spices 200 grams of broccoli 150 grams of carrots Cooking Instructions: Pre-heat the oven to 350 degrees.
Wash the sweet potatoes and cut them into even pieces. Peel the red onion and cut into big pieces. Peel the garlic and cut them into little pieces. Put baking paper on baking tray. Place the sweet potatoes, onion and garlic on the paper. Sprinkle everything with cinnamon and bake in the oven for 20 minutes. Turn the items around and bake the other side for 20 minutes. Steam the broccoli and carrots. Cover the chicken with spices, add non-stick spray, olive oil or coconut oil and fry or grill the chicken.
NUTRITION FACTS Calories – 308 Total Fat – 2 grams Saturated Fat – .5 grams
Total Carbs – 37.5 grams Protein – 35 grams Fiber – 9 grams
TASTY COCONUT CUPCAKES Dessert 3/4 cup coconut flour 1/4 teaspoon baking powder 7 eggs and 1 cup egg whites 1 cup water (milk can be used) 1/10 cup of honey Cinnamon Cooking Instructions: Mix ingredients in a bowl. Wait 10 minutes and mix it again. Put the mixture in a tin for cupcakes. Cook in the oven for 45 to 60 minutes at 350 degrees. This dessert is very high in fiber, low in calories and good for triglycerides.
NUTRITION FACTS Calories – 33 Total Fat – 1.3 grams Saturated Fat – 1.3 grams
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Total Carbs – 2.3 grams Protein – 3 grams Fiber – 5 grams
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GET THE POINT Vickery prepares for physical rigors of USMA By J. Todd Truelove
T
he United States Military Academy (USMA) at West Point, N.Y. demands the best from its cadets and offers those that can make the cut many opportunities. LTC (Ret) David Priatko of Toccoa knows firsthand the rigors of cadet life. Priatko heads the JROTC program at Stephens County High School and graduated from West Point in 1989. “It’s a very demanding school academically,” said Priatko. “It has a lot of strict requirements.” He has spoken about his West Point experience to students in the JROTC program, and those talks inspired 17-year-old Abigail Vickery. “She seemed to be interested,” said Priatko. “She’s the kind of young person that likes a challenge and that likes to push herself.” Vickery said that she began targeting West Point as her secondary education goal in the second half of her sophomore year at Stephens County High School. Priatko endorsed Vickery for West Point, and earlier this year she received an appointment to the U.S. Military Academy from Ninth District U.S. Rep. Doug Collins. 8
Recent Stephens County High School graduate Abigail Vickery is heading to the U.S. Military Academy at West Point, N.Y., this summer after participating in the JROTC program at the high school. She was appointed by U.S. Rep. Doug Collins.
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Since then, she has been preparing for her West Point journey — memorizing items such as the history of the school and getting up early in the morning for a 5 a.m. workout under former U.S. Army master fitness trainer James Johnson at his Get Fit Boot Camp off Skyline Drive. “I had to be at school at about 7:45 (a.m.),” said Vickery, adding she knew of Johnson’s facility after seeing it on her way to school everyday. Priatko said that Vickery had always been in good shape — participating in cross country runs and the physically demanding JROTC
Weightlifting and squats are some of the exercises that Vickery has been doing to prepare for her journey to the U.S. Military Academy.
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Raider program. But, he said that it wasn’t enough. “She needed to go a little bit beyond to build her upper body strength,” said Priatko. “I recommended she work with a trainer and build her core strength.” Johnson said that he was excited when the opportunity came to train Vickery. Johnson said he tried to make it easy for her when they started workouts in late March, but that Vickery has been a quick learner. Workouts included activities such as lifting dumbbells, running sprints, doing squats, rope climbing and
Vickery has been training under former U.S. Army master fitness trainer James Johnson at Johnson's Get Fit Boot Camp on Skyline Drive.
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ing back muscles, lats,
many more. Johnson said he has tried to vary the exercises every day to work not only on building Vickery’s strength, but her endurance as well. And Vickery’s noticed the changes. “I’ve been able to go up in weights,” she said, “and I haven’t tired as easily.” In particular, she said that she’s noticed a difference in the strength of her shoulders. “Everything feels just a little bit lighter,” Vickery said. Johnson said the workout program he used for Vickery is called “HIIT” for High Intensity Interval Training. It concentrates on work-
abs, biceps, forearms and others. “She’s a tough lady,” said Johnson. “She’s a natural leader and the kind of person that gravitates to this opportunity to be a leader," said Priatko. Vickery begins at West Point on June 29. On that date, she and the other new cadets will begin their military academy careers on Reception Day. The new cadet reports to Michie Stadium, and after a short greeting, is given 90 seconds to say goodbye to their family. The new cadets are then marched across the stadium floor, and begin to live life as a
Johnson demonstrates one of the exercises for Vickery to perform as she catches her breath. Since March, the 17-year-old has been arriving at Johnson's facility at 5 a.m. to work out before the start of classes at the high school. new West Point cadet. Within two hours of arrival, new cadets report to the “Cadet in the Red Sash” for inprocessing instructions. In just eight short hours, the cadet chain
of command will process 1,200 new cadets who will receive vaccinations, gear, and clothing. Cadets will begin to learn to stand, march, and behave like a West
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Point cadet. The day concludes with a full review that includes new cadets receiving the cadet oath and passing in review. From Day One, new cadets start their day at 0530 (that’s 5:30 a.m.) with physical conditioning(stretching, running, close quarters combat, and conditioning road marches). The first five days also include further processing with the week ending with sports orientation and West Point tour. The following summer weeks will include instruction in nuclear, biological and chemical training, mountaineering, general military subjects, warrior competiion, basic rifle marksmanship, individual tactics and techniques, squad tactics, hand grenades, leaders reaction course, obstacle course, individual proficiency training and first aid training. Demanding? Yes. But, Vickery says she’s ready. “I’m more excited than I am nervous,” she said. “I knew I wanted to serve in some way,” said Vickery. “I’ve always wanted to make a difference, and I believe that’s (West Point) where it begins.” Vickery is the daughter of Ricky and Michelle Vickery. 12
Rope climbing increases strength and endurance in a host of upper body muscles — an area that LTC (Ret) David Priatko recommended Vickery work on improving. Priatko endorsed Vickery's candidacy for West Point, and Vickery said that she's noticed a marked difference in her shoulders over the past three months from the workouts.
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THE TRAILS LESS TRAVELED Adam Elrod and friends take in the sights during area mountain biking forays
Adam Elrod (left) and friends Greg Jones and Don Mealor pause to catch their breath after reaching the summit of Currahee Mountain. The view’s not bad either.
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By Tom Law
W
ant to stay in top physical condition or better yet, get in good shape? Try mountain biking. If you do try bicycling cross country trails for the fun or exercise of it, you are in luck, because Stephens County is in the heart of some of the best mountain bike trails in the southern United States. That's according to 39-year-old Adam Elrod of Toccoa, who along with numerous friends, is a mountain bike regular. Almost any weekend
in the winter, spring and fall will find him on a bike negotiating some of the more untraveled areas in northeast Georgia. He's been a steady biker for the last three or four years. He got started in mountain biking for the exercise of it all, urged on by friends who also took up the sport. In addition to the supreme physical workout a mountain bike trail can provide, there are other benefits, Elrod said. "A big part of why I do it is I get to go places and see things that nobody else gets to
Elrod plunges through a stream located on the Frady Branch Trail Loop located just across the Habersham County line. Bill Turner’s
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With a northeast Georgia vista as a backdrop, Elrod pauses atop Currahee Mountain for a photo. FROM PAGE 14
see very often, except maybe hikers," Elrod said. He spends his weekdays as an employee at Patterson Pump, but the weekends will find him crashing through a back country creek, negotiating a narrow trail or standing on the bike pedals trying to climb a steep mountain.
And some of those trail challenges are next door to where he works. "There's plenty of good trails to be found in Stephens County. There's some just across the line in Habersham and there's plenty of places to ride in the WMA (that's the Russell Wildlife Management Area in and around Currahee Mountain),"
Elrod said. "You can go down to Gainesville and Chicopee Woods has a lot of trails for beginners all the way to advanced," he said. "Payne's Creek in Hartwell is a good place. It has lots of climbing and you travel right next to the lake. It's a great place to ride." Elrod noted that in his bike riding adventures
he's seen numerous unnamed waterfalls on WMA property "on the back side of Currahee Mountain." Then there are places in the WMA with get-your-attention names like the Bear's Den and the Devil's Den. "There are six or seven trails around little Lake Russell up at Nancytown," Elrod said. "One of those trails is around Aaron D. Plaisted Financial Advisor 706-886-0411 aaron.plaisted@edwardjones.com
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Elrod and Don Mealor take a refreshing pause at an unnamed waterfall located in the Russell Wildlife Management Area. The goal of Elrod and his biker friends is to travel the 11-mile loop in one hour. He came close recently as he covered that distance in one hour and two minutes. Mountain biking isn't for the timid, according to Elrod. "You've got to be able to ride with confidence, keep your balance
when it gets a little hairy," he said. And, it can get hairy. "You've got to be willing to wreck to enjoy mountain biking. It's a great sport," he said. For the most part, mountain biking is a year-round sport in these parts, although it might be more difficult when temperatures soar in the summer.
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"You've got to be aware of inclimiate weather – rain or snow. The ruts you make when its wet dry hard and makes it difficult the next time around," Elrod said. Mountain biking isn't just for fun, however. Many Stephens County enthusiasts, Elrod included, compete in various races held in
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the lake. And then there's the old standby, one used as far back as the early 1940s by young men looking to push their physical limits – Currahee Mountain. The Forest Service road to the top is a natural mountain bike trail, Elrod said. "It's a tough ride, especially the last threequarters of a mile to the top," he said. But, there's a pair of excellent payoffs once a biker has reached the summit. "The view is great and then there's always the ride down the mountain," Elrod said with a grin. The current favorite riding spot for Elrod and friends is an 11-mile loop of Forest Service roads in the Russell WMA. "There's lots of climbing and downhills of course. This loop helps you get stronger and the stronger you are the better rider you are," he said.
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the area during spring and fall. He and teammate/ friend Don Mealor recently competed in a duathlon staged at Fort Yargo State Park near Winder. They had to run a long distance race then ride 10.5 miles. They each finished third in their respective age divisions. One of the good things about mountain biking as a hobby, Elrod said, is an individual can spend as little or as much as they want in startup equipment. "You can buy yourself a $5,000 bike, but you don't have to have one. You can also do this sport with a bike you buy at Walmart," he said. "All that matters is that you get out and work on it." There are numerous trails in northeast Georgia with eye-popping vistas, according to mountain biking web sites. One is Stonewall Falls near Tiger in Rabun County. "I haven't ridden that trail, but a buddy of
Adam Elrod and his mountain biking friends discovered this tunnel filled with water while biking off Andersonville Road in the Ayersville section of Stephens County. mine has and he says it's something to see," Elrod said. If he had one last bike ride to undertake, Elrod said he would pick Payne's Creek in Hart County. "It's fast and flowey," he said. "There are lots of ups and downs. You have to work a little but you get a little after the work," he said.
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As for other places he'd like to mountain bike, Elrod says he has a friend who lives in California who mountain bikes and sends him numerous photos of picturesque places he's ridden in that state. "I'd like to go out there," he said. "And Arizona, around Red Rocks, would be fun, I think." The physically-fit and experienced mountain biker offered some advice to those who may be thinking of taking up the sport. "Start small," Elrod said. "Know your ability and don't get into a situation you don't have the confidence to ride through. That can very easily happen." And he offtered these two nuggets.
Adam Elrod at Payne’s Creek in Hart County – his favorite trail. "Always, always have water and always wear a helmet," he said.
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M E E T I N G T H E 19
C H A L L E N G E Teacher Sarah Hemphill (left) and student Carley Payne share a moment of satisfaction after completing a half-marathon in Athens.
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Carley Payne conquers a half-marathon By Duane Winn
woman. And then she embarked on a 10-week training program designed to meet a longcherished goal. "I've always wanted to run a half-marathon before I graduated from high school," said Payne. She accomplished her goal on April 18 in Athens, a little more than a month before she strode to the podium at Stephens County High School to accept her high school diploma — a significantly lesser distance to cover than the 13.1 miles she completed in fulfilling her ambition. Like mother, like daughter. But more about that later. Covering the 13.1mile distance wasn't as easy as snapping your fingers and uttering a flippant "Been there, done that" after you've accomplished the task. Seven-and-one quarters of a mile into her race, Payne was forced
to stop a bit and catch her breath. Round One … chalk one up for Mother Nature. "It's a very hilly course, very strenuous," recalled Payne. Gathering her physical equilibrium was only one ingredient of the equation. Getting herself mentally revved up again to resume the race was no stroll in the park. "That was difficult," said Payne. It also was right up her alley. Payne admits she's always up to a challenge. "I don't need anybody on the sidelines, cheering me on," said Payne, who, ironically, was a member of the Stephens County High School competitive cheerleading squad. Chalk up game, set and match to Carley. "She set her mind to doing this half-marathon and did whatever it took to accomplish it," said her mother, Nan. In her daughter's case, it was not only a physical challenge, but a matter of logistics.
Carley Payne brandishes her medal for finishing the Athens half-marathon.
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Toccoa’s Carley Payne at the Chick-fil-A half-marathon in Athens earlier this year. FROM PAGE 20
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diately noticed a difference when she was in training; she felt more fit, but there was a price to pay. "Running is hard on the joints," Payne said. "There were some mornings when I woke up with my legs really hurting." The train“Keeping a steady pace is ing regimen involved runreally important.” ning shorter Carley Payne distances First time half-marathon Mondays, runner Wednesdays and Thursdays and building up to longer pracCounty School System tice runs on Saturdays teacher Stacey Hempthat approximated the hill, a seasoned road racer with whom Payne length of a half-marathon. ran the half-marathon "Twelve miles was the in Athens. most I ran at a time," Payne said she imme"It was really difficult finding the time to (train)," Carley said. When she got dead serious about running a half-marathon, she followed a 10-week training program employed by Stephens
FROM PAGE 21
Payne said. Careful to keep herself properly hydrated the day before the half-marathon, Payne discovered that there was another factor that was key to finishing the half-marathon. "Keeping a steady pace is really important," said Payne. "I was so proud of her and thought it was so awesome the teacher (Hemphill) took the time out of her personal time to train with Carley and run with her," said Nan Payne. The successful completion of a half-marathon doesn't necessarily inspire Carley to greater heights, or in this case, longer distances. "I've thought about it (running a marathon)," she said. "Maybe in a couple or three years." Payne, who will attending Shorter University to pursue a career in nursing, doesn't plan on lacing up her running shoes each morning for a daily jog. "Maybe if I have a roommate who is a runner," she said.
Carley Payne, a 2015 graduate of SCHS, dressed in something other than running attire. Carley, who Nan Payne acknowledges is the runner in the family. "Carley and her sister (Millie) motivated me to begin exercising and we did our first 5K as a family last May," Nan said. "That was something I always wanted to do with my girls and we did the Powerhouse for Kids 5K together as our first race."
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THE ORIGINAL FITNESS G Company of an Army airborne unit runs Currahee Mountain during a physical training exercise during 1942, the World War II years. The airborne troopers made the phrase “three miles up, three miles down” famous worldwide.
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More than 70 years after challenging some of Americaâ&#x20AC;&#x2122;s best airborne troopers in physical endurance, Currahee Mountain still does the same today for cyclists, runners and walkers. In this photo, cyclists take a break during a duathlon staged on the iconic mountain.
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