Fueling Growth: Stories of Strength, Insight, and Community
Welcome to a brand-new year and the January Health and Wellness issue. This month marks our 5th year of curating the Golden City’s Topeka City Lifestyle magazine. Wow, how time flies! As the clock struck midnight on December 31, 2024, I stood at the threshold of 2025 with a mixture of reflection and anticipation. The past year has been a whirlwind, marked by many trips - from several weekend getaways to girls’ trips to a once-in-a-lifetime journey to Greece and Italy. Like many of you, we attended graduations, birthdays, and a host of other parties. We celebrated our youngest son & new daughterin-law’s wedding in Colorado, our great-niece's wedding in Staunton, Illinois, and my girlfriend's daughter’s wedding in Smithville, Missouri. I just love a good wedding!
As I look ahead to 2025, I resolve to make time for what truly matters and to savor the little joys along the way…including the anticipation of our eldest son’s wedding in March and our very first grandson, due in May!
As we usher in 2025, our January issue embraces the themes of endurance, connection, and smart choices - perfect for setting the tone for a year of growth and inspiration.
First, we’re celebrating resilience and determination with a feature on a local periodontist. Her story of grit and perseverance will inspire you to lace up your running shoes and set ambitious goals of your own, whether on a marathon course or in the race called life.
For those seeking deeper self-awareness in the new year, our interview with an Enneagram expert is a must-read. Learn how this insightful tool can enhance your relationships, personal development, and even professional success.
We’re also shining a spotlight on a passionate bicycle club, whose members prove that fitness and fellowship go hand in hand. Discover how they’re fostering community while encouraging sustainable, active lifestyles.
And because we know many January resolutions focus on better health, we’re sharing some smart snacking ideas. Smart snacking is key to maintaining energy and focus, and we’ve included delicious recipes for nutritious snacks that will fuel your goals without guilt.
This issue is all about empowering you to start 2025 on the right foot - whether that means running, cycling, eating healthier, or delving into personal growth. Here’s to a year of progress and purpose.
Warm regards,
KATHY GRAHAM, EDITOR @TOPEKALIFESTYLE
January 2025
PUBLISHER
Brian Rodehorst | brian.rodehorst@citylifestyle.com
EDITOR
Kathy Graham | kathy.graham@citylifestyle.com
STAFF WRITERS
Amanda Knowland | amandalanum@gmail.com
Kelsey Huber | khuber2@gmail.com
Linda Ditch | lindaaditch@gmail.com
STAFF PHOTOGRAPHERS
Kristol Kumar | kristol@kristolkumar.com
Lindsey Wagers | info@wagersphotography.com
Create Uplift | info@createuplift.com
SOCIAL MEDIA COORDINATOR
Teryl Studebaker
CONTRIBUTING WRITERS
Julie Swift Woods, Mel Boban, Don Seaman
Corporate Team
CEO Steven Schowengerdt
COO Matthew Perry
CRO Jamie Pentz
CTO Ajay Krishnan
VP OF OPERATIONS Janeane Thompson
VP OF FRANCHISE DEVELOPMENT Erika Smiley
AD DESIGNER Mary Albers
LAYOUT DESIGNER Jamie Housh
QUALITY CONTROL SPECIALIST Marina Campbell
Learn
Low Level Laser Therapy at Bolz Chiropractic
Bolz Chiropractic is proud to offer Low Level Laser Therapy (LLLT). LLLT is a non-invasive, pain-free treatment utilizing specific wavelengths of light to stimulate cellular activity and promote the natural healing processes. LLLT offers safe, effective, and drug-free solutions for patients seeking pain management, both acute and chronic, wound healing, and improvement of various musculoskeletal conditions. We offer different laser options depending on the condition. To learn more about LLLT visit Bolz Chiropractic.com and Erchonia.com
Make Pink Lemonade Breast Cancer Awareness Event
Join us Saturday, February 1st, 2025 from Noon to 4pm at West Ridge Mall as Make Pink Lemonade and the American Cancer Society kick off "Paint the Town Pink!" This vibrant celebration launches months of activities leading to the Making Strides Against Breast Cancer walk in October 2025. Together, we'll transform Topeka into a beacon of hope and strength for those facing breast cancer. For updates and ways to participate, visit makepinklemonade.com.
Meet Makayla Toland at Sakred Salon
Makayla Toland loves doing detailed nails; the artistry and precision involved make each design a unique expression of creativity. From intricate patterns to carefully applied embellishments, it's incredibly satisfying to see the final result come together. Her client's smiles and excitement when they see their nails completed make all the effort worthwhile. She also offers spray tans making her clients feel beautiful and confident. Sakred Salon, 828 S Kansas Ave in Downtown Topeka. Call 785.600.0979.
LIFE’S A MARATHON
…not a sprint, so enjoy the moments along the way.
ARTICLE BY JULIE SWIFT WOODS PHOTOGRAPHY BY KRISTOL KUMAR PHOTOGRAPHY
Who would have thought that this local periodontist would train for and enter into her first women's marathon at age 52? Well, I did! My name is Dr. Julie Swift and I own Topeka Periodontics at 3100 SW Huntoon St # 103.
“I was thankful to be surrounded by people who loved and supported me even when I fell short of my goals.”
On November 16th of last year, I lined up with 7,000+ people at Every Woman’s Marathon in Savannah, Georgia. Excitement was in the air, and I was energized to be surrounded by runners who, like me, had spent several months training. We shared a common goal, to be able to run 26.2 miles. The day before, we had picked up colored name tags that designated our previous number of marathons. Mine was hot pink, so immediately others recognized me as a “first-timer” and wished me luck. One woman passed out friendship bracelets as if we were waiting outside a Taylor Swift concert.
As we inched closer to the starting line, my anticipation began to build. Finally, we were let loose on the course which included closed streets with Georgia State Troopers ensuring our safety. Before
we reached the mile one signage, we could hear motorcycle engines revving. As we crested the hill of the bridge, we saw bikers cheering for us. The race organizers had told us we would have “entertainment” at each mile, ranging from the bikers to high school bands playing for us, Girl Scouts handing out cookies, DJs, and, of course, designated cheer stations where we could see family or friends.
My parents had driven from Kansas to Georgia earlier in the week, and my husband arrived two nights before the race. On race day, I even had friends surprise me at mile 9, as they had driven from South Carolina, to see me. I stopped, hugged them and chatted for only a few minutes, as I knew one of my earlier porta-potty breaks had set me back on time.
As I was about to round the corner at mile 10, I was told I would need to stop running. I had missed the first time cutoff. I knew I wasn’t the fastest runner, but I never dreamed I wouldn’t be allowed to finish. As I fought back tears, I asked the race official, “So can I not finish? Or get my medal?” She calmly said “Yes, you can do both, you just need to loop back and follow the other runners to the finish line.”
Previously, that abrupt change in plans would have ruined the rest of the day, but I didn’t allow that to happen. I had come too far and learned too much during my training to let this one set back ruin everything. I immediately called my husband and asked him to let my friends and parents know I was heading to the finish line and would meet them there. We visited for more than an hour before heading back to the hotel for a nice warm shower. As I lay down for a nap, I exclaimed to my husband, “It’s only 12:30 p.m.! I would still be running if they hadn’t made me turn around.” He smiled and reminded me how proud he was of me.
When I returned to work, one of my hygienists asked if I was really OK or only “social media OK.” I laughed and reassured her that while I had been disappointed, I was really OK. I was proud of myself for even trying something new, and for having ran, jogged, or walked 600+ training miles since the end of March 2024. I was uninjured and physically feeling good. And I was thankful to be surrounded by people who loved and supported me even when I fell short of my goals.
Visit topekaperiodontics.com.
FUN ON TWO WHEELS
Grab Your Bicycle or E-Bike and Hit the Trails with the Kaw Valley Bicycle Club
ARTICLE BY LINDA DITCH PHOTOGRAPHY BY KAW VALLEY BICYCLE CLUB
Since 1971, the Kaw Valley Bicycle Club has welcomed people of all ages and skill levels to enjoy the benefits of cycling. They offer multiple weekly rides, mainly in spring, summer and autumn, but even in the winter, as a fun way to tour the city, socialize with fellow riders, and get or stay fit.
Club president Lynn Cress says, "I like to bicycle, and riding with other people is more fun. Our group has people who ride every day and some who come out occasionally. So, there are different fitness levels, but we all join together and stick together on a regular club ride. We have a no-drop rule, so we don't leave anybody behind. Everybody sticks together."
Currently, the Club has 270 members, with about 30 who ride regularly. The only thing required to become a KVBC member is a bike, helmet, and water bottle, plus the yearly dues of $20 that covers both an individual and other members of the household. Lifetime membership is $150. The group also advocates for the expansion of trails within the city, laws to make cycling safer, and support of cycling around the state.
The three annual marque rides sponsored by the Club are:
• The Capitol Classic is a ride that highlights the bikeways of Topeka.
• The Cottonwood 200 is a three-day event every Memorial Day Weekend, starting in Council Grove.
• The Bruce Whaley Spirit Ride is a benefit event honoring Whaley, a young Kansas Air National Guard member who passed away unexpectedly from acute leukemia.
This time of year, the ride options include the Fairlawn Starter at 9 a.m. on Saturdays, the slower Saturday Midday Ride at 1 p.m., and the 15–17-mile Night Light Ride every Tuesday at 6:30 p.m. (This ride requires front and rear lights.) As the weather warms, more riding events become available for beginner to advanced skill levels. (Check out the events calendar at KVBC.org.)
One of the longest-running weekly events is the Ol'Phogey Ride. This group of retired riders goes out every week, rain or shine. So far, they have gone out on more than 700 rides and counting.
Cress says, "I like to ride in the group, but I also like to ride by myself sometimes. You can clear your head, enjoy the scenery, and just let your thoughts wander. It helps work off stress. I'm retired now, but when I worked every day, it was a real treat to go out and ride. Even now that I have more time, I still enjoy the solitude sometimes, but I also enjoy riding with a group and catching up with friends."
FINDING PEACE THROUGH
Self-Discovery
ARTICLE BY AMANDA KNOWLAND PHOTOGRAPHY BY LINDSEY WAGERS / WAGERS PHOTOGRAPHY
The Enneagram is a powerful personality framework that explores nine distinct types of people, each with unique motivations, fears, and behavioral patterns. Unlike other personality systems, the Enneagram focuses on the why behind actions, offering profound insights into what drives our thoughts and behaviors. Whether used for personal development or improving connections with loved ones, the Enneagram is a transformative tool for unlocking potential and creating meaningful, harmonious relationships.
Certified Enneagram Coach Myrna Scales is using those insights to help moms understand themselves, and couples understand each other better. Six years ago, it was the power of Enneagram that helped her feel seen during a challenging time for her family. Her youngest son was undergoing chemotherapy and Myrna, struggling to cope and express her feelings, discovered the Enneagram on Instagram.
In this interview, Myrna delves into how the Enneagram helped her uncover her true self, strengthen her relationships, and ultimately, guide her professional path.
YOU HAVE SAID LEARNING ABOUT YOURSELF THROUGH THE ENNEAGRAM WAS LIFE-CHANGING. WHAT IMPACT DID TAKING THE TEST HAVE ON YOU?
After taking the Enneagram test and identifying my type, I was overwhelmed with emotion. I started crying because I finally felt understood and seen.
I learned that I am a type 9 (the Peacemaker). I value maintaining peace and dislike conflict. This revelation confirmed much of what I already knew about myself –having always considered myself the “nice girl.” I began to realize that conflict is not inherently bad, and having boundaries and speaking up for myself is important. I knew I needed to make changes to become a better wife and mother.
HAS YOUR HUSBAND TAKEN THE ENNEAGRAM TEST AS WELL?
My husband also took the Enneagram test and discovered he is a type 1. Knowing our types has fostered greater compassion between us. We are all different, but understanding where someone is coming from makes it easier to empathize with them.
HOW HAS THE ENNEAGRAM INFLUENCED YOU PROFESSIONALLY?
As a type 9, the Enneagram has helped me awaken to my true self. If you're a type 9 or know one, you might be aware that we often struggle to identify our passions and may take our time starting new endeavors. For me, understanding my type gave me the permission I needed to pursue my goals. I want to help others discover their true selves so they can experience this freedom as well.
WHAT DOES YOUR WORK WITH CLIENTS ENTAIL?
I always begin with a free, 30-minute consultation to determine if we are a good fit. After that, we schedule a
“UNDERSTANDING MY ENNEAGRAM HAS MADE ME more aware OF WHEN TO BE ASSERTIVE AND AVOID reverting to MY PEOPLE-PLEASING TENDENCIES.”
one-hour appointment. If clients are unsure of their type, I help them figure it out. If they already know their type, I guide them in exploring their strengths, challenges, areas for growth, and wings. I particularly enjoy working with moms because there is immense potential for growth - not just for the mother, but for the entire family. A happy mom and wife lead to a happy life for everyone.
WHAT DO YOU HOPE TO BE ABLE TO ACCOMPLISH THROUGH YOUR WORK?
My goal is to help anyone who comes my way become the person they were meant to be. Many of us carry childhood
coping mechanisms into adulthood, making it challenging to succeed in our relationships and careers. There is so much more to us than these coping traits; we are complex and beautiful individuals. I want to share that with everyone.
HOW IS YOUR FAMILY TODAY?
My youngest son is now 6 years old, in 1st grade, and cancer-free. My oldest son is in 3rd grade and thriving. Thanks to everything I have experienced and learned along the way, I am able to be the best mom for my boys, which brings me great joy. If you want to learn more about Myrna’s work and the Enneagram, visit www.9wing1.com
smart SWEETS
The beginning of the year is packed with inspiration and motivation to get back on track after a sweet-filled holiday season. It can feel extreme, and it also can be depleting to cut oneself off from everything indulgent after weeks of eating favorite sweet and savory recipes. For sugar lovers who believe going cold-turkey feels intimidating or overwhelming, nutrition-packed desserts are a great way to stick to healthy food goals without the guilt.
Nutrient-Rich Dessert To The Rescue
ARTICLE BY MEL BOBAN
This recipe is a classic favorite. If you cut the bars into 16 pieces, they are around 270 calories each. They are very filling, packed with healthy goodies and taste, oh so delicious. If you can’t finish them yourself (it makes a lot!), bring samples along to your next workout class to share the love. Your accountability group will be asking you for the recipe! These come in handy for a quick breakfast on-the-go or an afternoon snack. You’ll want to taste these out of the oven once they cool a bit... simply scrumptious.
Combine:
• 1 cup wheat flour
• 2 cups cooked quinoa, cooled
• 2 cups oats
• 2/3 cup of your choice of chopped nuts
• 1 teaspoon cinnamon
• 1 teaspoon baking soda
• 2 tablespoons chia seeds
• 2/3 cup raisins
• Optional: chocolate chips as desired
• Optional: add additional seeds or nuts on hand such as pumpkin seeds, sunflower seeds, etc.
Notes: Boil quinoa at a 2:1 water to rice ratio. For estimating, 1/3 cup of uncooked quinoa yields 1 cup cooked quinoa.
Add this mixture slowly to combine:
• 2 eggs
• 2/3 cup peanut butter, almond butter or sunflower butter
• 1/2 cup honey
• 1 banana
• 1 teaspoon vanilla
Bake at 375 degrees for 20 minutes, or until when the edges get golden brown. Bake in a 9x13-inch glass dish. After they cool, slice and enjoy. Keep them covered to maintain freshness.
Quinoa BREAKFAST Bars
Frozen PEANUT BUTTER Bites
Danger ahead: this snack is amazing. It’s the easiest of the bunch and also satisfies a sweet tooth craving. This can be whipped together in just 5 minutes and makes just a small amount. Feel free to take creative liberty here with your amounts, but if you make it to this recipe, they are around 90 calories per bite.
1. Cut a banana into 8-10 small slices, around 1/2 inch each.
2. Spread 1/2 tablespoon of peanut butter (or your choice of nut butter) on each banana slice.
3. Drizzle a small amount of melted chocolate chips or caramel over each bite.
4. Freeze for 15-20 minutes and enjoy!
Pro tip: A dash of sea salt flakes on top of these can be *chef’s kiss.*
These are great to keep on hand in the freezer all weeklong. Once they set, add them to a closed container to keep the bananas from browning.
Late night snack cravings are real! When finding yourself rooting through the cabinets for a sweet fix, these protein cookie dough bites are a great way to curb temptation. This recipe yields around 20 small bites, which can be cut into small squares or rolled into dough balls. Each bite is around 105 calories. If you find the dough is a little too dry, add a dash of milk as needed.
Ingredients
• 1/4 cup milk
• 1/2 cup vanilla protein powder
• 1/4 cup maple syrup
• 1/4 cup peanut butter (or alternate nut or sunflower butter)
• 1 cup almond flour
• 1 teaspoon vanilla
• Chocolate chips as desired
Pro tip: Use mini chocolate chips and for a dash of savory add sea salt flakes on top. Once combined, store the bites in the refrigerator in a covered container to keep them moist.
Protein COOKIE DOUGH Bites
realty report
ARTICLE BY DON SEAMAN
There’s probably no more quintessential symbol of winter than a snowman. We’ve all seen Frosty and are probably pretty familiar with Olaf. But if you want to install one into your own yard, you’ll have to put a little elbow grease into creating one without the help of world-class animators.
Here are some tips to help give your yard a well-dressed frozen sentry sure to turn your neighbors’ heads.
Tip 1:
NOT ALL SNOW IS SNOWMAN SNOW.
It takes more than a flurry to build a snowman. Heavy, slushy snow won’t work, and if it’s too powdery dry it won’t pack together. If you can pack a good snowball, you can build a snowman.
Bonus tip: Dry snow can be modified to workable snowman snow with a quick spritz of water from a spray bottle, or a light mist from that garden hose you really should have already put away for the winter.
Tip 2:
ROLL TOWARDS YOUR GOAL
— THE LONG WAY.
Decide where to position your snowman and make that your finish line. Start with a
A Few Tips to Get You Rolling
Creating a Better Snowman
well-packed snowball and get rolling, but don’t just go in one direction. Roll the ball to start accumulating snow, then roll back, then roll in a different direction. Pack and begin to shape your snowball as you go. Reinforce as necessary. Look to use a 3-2-1 ratio for the sections.
Tip 3:
EVEN SNOWMEN CRAVE STABILITY.
Once you get your base section in place, shore up the bottom with snow. Then at the top, create a bowl-shaped indentation to allow the next section to sit securely. Ensure each section is well-packed with added snow around the “joint” between the sections.
Tip 4:
SNOW IS HEAVY. ENLIST A BUDDY.
A willing helper can help lift that heavy next stage into place. You can even roll it onto a tarp and lift from either side to get it up there. A third set of hands can help move it into place. Otherwise, use plywood as a ramp to roll it up yourself (braced well against the bottom with plenty of support underneath, so as to not damage the base). You might need an extra bowl of Wheaties to roll it up there alone.
Tip 5:
PILOT HOLES ARE YOUR FRIEND.
Simply jamming details into your snowman can mess with its integrity. Use a sharp stick to gently create some pilot holes for your features before you set them into place.
Tip
6:
GIVE HIM SOME PERSONALITY.
There’s always that classic snowman uniform of a scarf, hat, a carrot nose and coal (sure, we all have that lying around these days — river rocks might be easier to get your hands on). Or you could be a bit more creative, maybe with an old oversized Hawaiian shirt, a jazzy vest, or go all-out and channel your inner Martha Stewart, breaking out your Dremel to make something custom for your wintery lawn guest. You might need to use your imagination — not many of us have corncob pipes or top hats anymore, either.
Pro tip: if you’re dressing your snowman, put any body clothing you might use on before adding the arms.
Just remember. If you mess it up, it’s ok because he’ll be back again some day.
New Year New You
Turn
Our mission is to always provide Therapy at a Higher Standard
LIANA MURPHY
WASHBURN RURAL HIGH SCHOOL
H.S. SENIOR SPOTLIGHT: I am a senior attending Washburn Rural High School and I am a proud member of the Black Student Union, as a club leader. I participate in various plays and musicals and I am serving as the Vice President of the Student Council. Outside of school I am a member of the NAACP and I am the Miss Juneteenth Kansas Queen. Beyond high school I plan to attend a historically black college to pursue my bachelor’s degree. My ultimate goal is to build a career in aviation.
View Bio online...
3 things to know about Liana
1.
I performed in front of 2,000 people all over the state in the play Frankenstein at the Kansas Thespian Festival.
2.
I own a pet snake named Scylla and a pet lizard named Ms. Zilla.
I can recite the lines between the Gingerbread man and Duloc in the movie Shrek. 3.
BRIELLE BELSHE
TOPEKA WEST HIGH SCHOOL
H.S. SENIOR SPOTLIGHT: I have three cats that keep me going every day. I’ve lived with my grandma my entire life. I love art and I find doodling and origami very relaxing. I love math, I have been a math aide for three years. My family is quite small but they mean the world to me. My grandma and my cats are more than enough to keep me going everyday. I have been at Topeka West HS all four years doing cheer and JROTC. I have so much pride for TWHS I am very happy to be a Charger alumni.
View Bio online...
3 things to know about Brielle
I am the cheer captain at Topeka West.
I am the Battalion Commander at Topeka West JROTC.
I love doing hair and I am good at it.
MADELYN LINTON
CAIR PARAVEL LATIN SCHOOL
H.S. SENIOR SPOTLIGHT: I’ve lived in Topeka my whole life and attended Cair Paravel Latin School since kindergarten. I love traveling, having visited five countries for scuba diving and family vacations. I play volleyball, manage boys’ basketball, and perform in dramas and musicals where I also lead the technical team. I’m the student director of our school’s select choir, the Madrigals. I’m grateful for these opportunities, provided by my wonderful school and supportive parents, and thank God for my talents and chances to share His light.
View Bio online...
3 things to know about Madelyn
I have been Community Service Coordinator for House Phoenix at my school for 2 years. 1. I spent two and a half weeks in Africa exploring the culture and animals.
I volunteer to teach preschool and run the lightboard at my church.
JANUARY 24TH, 25TH, 31ST & FEBRUARY 1ST
Federal Prospect Hockey League Games
Stormont Vail Events Center | Game start times vary Stormont Vail Events Center, in collaboration with the Federal Prospect Hockey League (FPHL), is hosting four exhilarating neutral-site hockey games set to take place in 2025. Hockey enthusiasts and sports fans alike can mark their calendars for an action-packed weekend on January 24-25, followed by another thrilling match up on January 31st-February 1st. Tickets start at only $16. Visit stormontvaileventscenter.com
JANUARY 31ST — FEBRUARY 2ND
Topeka Home Show
Stormont Vail Events Center
Discover the latest trends in home improvement, remodeling, and design at the 2025 Topeka Home Show. Explore a wide range of exhibitors, expert demonstrations, and innovative products to inspire your next project. Whether you're planning a small upgrade or a major renovation, this is the event to help you create the home of your dreams! Visit buildingtopeka.org/homeshow
LILLY KROHE
TOPEKA HIGH SCHOOL
H.S. SENIOR SPOTLIGHT: I am a 4th generation Topeka High School student who is involved in theater, choir, yearbook, Trojan Cup, and forensics. Last year I was given the TPAC young artist award and scholarship for musical theatre. This year I was recognized by Theatre KS as one of the top 25 senior (Thespians) in the state. I have been to district KMEA for choir three years so far, and last year I went to state as a part of the treble choir.
View Bio online...
3 things to know about Lilly
I was the first freshman lead in a show at THS for the first time in 30+ years.
1. My mom and grandpa are the Bowling coaches, and I was on a bowling league for around five years.
3.
2. When I was little, I was so clumsy my mom stuck me in gymnastics. That’s how I became interested in dancing.
Senior Class of 2025 Now Booking kristol@kristolkumar.com (303) 619.4417
CHASE BLASER
HAYDEN HIGH SCHOOL
H.S. SENIOR SPOTLIGHT: One of my favorite things about Hayden is how my activities and participation allow me to interact with the Topeka community. Through Hayden Soccer, my teammates and I have gotten to work with the TopSoccer program to provide an inclusive environment for kids to have fun and learn. The Hayden Community System and Ambassadors allow me to help with volunteer projects and to share my experiences with local middle schoolers.
View Bio online...
3 things to know about Chase
1. My favorite day is Thursday because our principal Mr. Sandstrom plays ping pong with us before school, and my favorite class is College English with Mrs. Davidson.
3.
I love competing in debate, forensics, soccer, bowling, and tennis, as well as helping teach novice debaters.
2. After three years of heartbreak, my House team won the 2024 Hayden Kickball Tournament.
This Senior Spotlight Made Possible By
This Senior Spotlight Made Possible By
