Inspiring Active Lifestyles Since 1996
MARCH 2014
KAREN MOSS
BETTER BODIES YOGA
JILLIAN MICHAELS
SHARES HER FITNESS MANTRA!
Diet Road Map: Which One Is Right for You Yoga Guide: Find Your Practice Colon Health Month
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Who needs luck when you have style and versatility. The All-New 2014 Highlander
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WHERE THEY ALL GOTTA GO!
HEALTH+FITNESS | March 2014
service you are looking for. Consider this your lucky day.
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H+F MARCH ES TABLISHED IN 1996
pg 6. Starting Line Fit Photos, Facts and Products pg 8. Fit News – Google Glass Comes to Memphis – Memphis Grizzlies & St. Francis Team up to Walk 20 Miles in March pg 12. Healthy Living – Love Your Body for Spring – IBS or SIBO: What’s the Difference? pg 16. Beauty Beat Bloating Naturally + Cure for Cellulite? pg 18. FIt Profile One-on One with Biggest Loser Trainer, Jillian Michaels
HEALTH+FITNESS | March 2014
pg 20. Cover Find your Practice: Which Yoga is Right for You?
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PG 18
pg 30. Fit Kid Delta’s Angels, Junior Rollerderby pg 32. Nutrition Diet Road Map: From Caveman to Convenience, H+F has the 411 pg 34. Coach’s Corner Stretching: When, Why and How pg 36. Weekend Warriors – Colleen Shallow – Cross Country/Track Coach and Mother of seven – Neurosurgeon, L. Madison Michael II pg 40. Eats Coconut, Olive and Avocado – Know Your Oils pg 42. Events Calendar Run, Bike, Swim, Walk pg 44. Photo Finish – Mike Cody 4 Mile Classic – Move It Memphis 5k/10k
18 years and running stronger Publisher Amy Goode amygfitness@comcast.net
901.218.4993
CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com
901.335.6005
Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Ross McDaniel Contributing Editors Kerrieann Axt Robin Beaudoin Marcia Scott Laura Gray Teekell Erica Walters Kerri Harper Social Media Director/PR Kristen Waddell Graphic Design Brian Williams Photographers Lindsey Lissau Sarah McAlexander Jen Russell Distribution Memphis Paperchasers 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 © 2013.
On the Cover: Karen Moss
Owner, Better Bodies Yoga Photo by Lindsay Lissau.
BE A LIFE SAVER ...Yours or Someone’s You Love
Prevention of Colon Cancer is Easy and Smart. Get Your Screening at age 50 and be a Life Saver.
Memphis Gastroenterology Group, P.C.
Randall C. Frederick, M.D. T. Carter Towne, M.D. Gary A. Wruble, M.D. Terrence L. Jackson, Jr., M.D.
Bryan F. Thompson, M.D. Alex E. Baum, M.D. Christopher D. Miller, M.D. Conar P. Fitton, M.D. Joseph G. Baltz, Jr., M.D.
SCHEDULE YOURS TODAY! CALL 901-333-MYGI (6944) 8000 Wolf River Blvd., #200 • Germantown, TN 38138
HEALTH+FITNESS | March 2014
Lawrence D. Wruble, M.D. Myron Lewis, M.D. Michael J. Levinson, M.D. Edward L. Cattau, Jr., M.D. Richard S. Aycock, M.D.
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S TA RT I N G L I N E
H+F GIVES A SHOUT OUT TO…
Vickie Towles (left) & Carrie Nobles (right) for
going the distance in the Greenville (MS) Half-Marathon during the Polar Vortex of 2014.
Dr. Bruce Steinhauer,
professor of medicine at UTHSC, rides his bike from his home near Galloway Golf Course to his office in the Medical Center most days, even in the cold and rain. He uses his pedal power to encourage his patients to get more exercise. “A lot of them have seen me out there,” he said. “I use this as an opportunity to say, ‘Maybe exercise some more. If I can do it, you can do it.’”
SAY OMMMMMG!
HEALTH+FITNESS | March 2014
YMAT PRO has introduced a new line of washable, lightweight yoga and workout mats designed specifically for Hot Yoga that are easy to transport and travel. The mat absorbs moisture and can be rolled or laid flat to fit easily into the bottom of your suitcase, gym bag or designer handbag. $49.95. Go to tmatpro.com/ymat for more info.
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SEE H+F’S YOGA GUIDE ON PAGE 20!
Kate Horton, H+F’s October cover mo del
and cancer sur vivor. She placed 1st in her age group and was the 4th woman overall in the MRTC Winter Off-Road Race Ser ies. “Last year I faced some unexpecte d challenges, but 2014 has already sta rted off on an upswing. I am feeling good and ready for longer days and warmer weath er that are perfect for running,” Horton sai d.
Reginelli Recommends: Passion Has Red Lips, Australia McLaren Vale Red Blend Inspired by the pulp fiction novel Sin On Wheels, this Aussie blend of Cabernet Sauvignon and Shiraz will send you down under. With jammy black fruits, spicy red berries and smooth, velvety tannins, Passion Has Red Lips delivers a full-on finish. Pairs well with steaks hot off the grill. On sale $20.99.
See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call 901.578.2773 or visit www.pyramidspirits.com.
H+F TEAM Amy When not beating the streets to promote health and fitness, Amy enjoys walking Midtown’s Green Line with her daughter Emma. Her favorite part of magazine publishing is sharing success stories with readers.
A  Healthy  Smile  is  a  Beautiful  Smile
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.
Christin A freelance PR/Marketing professional, Christin Parsons 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 she’s not on the pavement or trails, you can find her traveling with her husband and her three rescue dogs. Visit her website at christinparsons.com.
Gentle Care for You & Your Family Sedation – Cosmetic – Veneers – Implants – Teeth Whitening Mercury-free fillings – Oral Cancer Screenings – Botox – Juvederm
Laura  Gray Laura Gray enjoys running the trails with her dog, Moose, attending Pure Barre classes, and teaching the occasional spin class. She loves Pilates, cooking and reading about cooking; and somehow finds time to interview health and fitness enthusiasts while pursuing her love of art and art history working at the Dixon Gallery and Gardens.
ZOOM Teeth Whitening now $299
(Regular $599)
Weston Family & Cosmetic Dentistry Neil Weston, DDS
7500 Enterprise Avenue • Germantown, TN 38138 901.754.3562 • www.neilwestondds.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 at the Church Health Center. 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.
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.
Kerrieann is a freelance writer with a passion for food and fitness. A self-proclaimed “afitionado�, she is a lover of all things health - from weight training to the latest buzz in holistic nutrition. She lives in Midtown with her metabolically gifted husband and three wonderfully talented tiny taste testers.
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Kerri Leading a fit life is a non-negotiable for Kerri. Barbells and big breakfasts are her favorite “necessities.� She’s enjoyed stints in Crossfit, powerlifting, and the NPC bikini division. She is constantly searching for Memphis’ best French toast.
facebook.com/ MemphisHealthFitnessMag
@MemHealthFitMag
please recycle
HEALTH+FITNESS | March 2014
Kerrieann
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FIT NEWS
Google Chooses The Eyewear Gallery for Google Glass The Eyewear Gallery will be the first Memphis establishment to serve as one of 1,400 test sites worldwide for Google Glass. Dr. Warren Johnson, an optometrist at The Eyewear Gallery, was selected for enrollment in the Google Glass Explorer Program, which allows professionals across the globe to test Glass and its features in the real world to discover and fix any issues before the product is launched.
To learn more about Google Glass, visit The Eyewear Gallery at 428 Perkins Ext. or go to www.theeyeweargallery.com.
Google Glass is a wearable computer with an optical display that utilizes voice commands to access and display information from the Internet like a Smartphone. Glass’s voice commands give users access to similar features such as video, photography, navigation, messaging and more. Dr. Johnson will be testing the Google Glass Explorer Edition (XE) Version 2.0 in Charcoal, which features a 640x360 heads-up prism display, the equivalent of viewing a 25-inch high-definition screen from eight feet away according to Google. Glass is also equipped with a 5-megapixel camera capable of capturing high-definition video at 720p resolution. The material is strong and light, and comes equipped with custom ear buds and a sun shield. The Explorer Program will explore ways to pair Glass with designer frames and sunglasses, specifically with the high-definition custom prescription lenses already featured at The Eyewear Gallery, and test potential benefits for eye examinations in the future. The Eyewear Gallery and Dr. Warren Johnson are excited to be exploring Google Glass and the future of wearable technology.
Best Buddies Holds First Annual Friendship Walk Best Buddies Tennessee will hold its first annual Friendship Walk in Memphis on Sunday, March 23 at Ducks Unlimited Headquarters from 2:00 p.m. until 5:00 p.m. The free family-friendly event will include a short walk less than one mile, food trucks, live music, games, activities and entertainment for all ages.
HEALTH+FITNESS | March 2014
Individuals and teams can register for the Friendship Walk online by visiting www.bestbuddiestennessee.org/memphiswalk.
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There is no cost for registration. However, participants are encouraged to fundraise to help support the mission and efforts of Best Buddies Tennessee. Prizes will be awarded to the largest fundraiser and registered participants that raise $250 or more. Friendship Walk participants will be “Walking in Memphis” in the latest and greatest life-changing movement created by Best Buddies. Since 2009, more than 40,000 participants have walked in over 22 states and raised more than $3 million for Best Buddies. The Friendship Walk promotes an atmosphere for new friendships, promising opportunities, and most of all, inclusion for all people with and without Intellectual and Developmental Disabilities (IDD). Proceeds from the walk will help fund the expansion of Best Buddies in Memphis, including programs that provide one-to-one friendships, leadership development and integrated job opportunities for individuals with IDD. It will be a fun-filled afternoon as participants join in the celebration of friendship and spread the message of social inclusion for everyone!
Best Buddies is a nonprofit 501(c)(3) organization dedicated to establishing a global volunteer movement that creates opportunities for one-to-one friendships and leadership development for people with intellectual and developmental disabilities. For additional information about Best Buddies Tennessee, visit www.bestbuddiestennessee.org.
What’s your secret?
Support is provided by caring, compassionate, and experienced therapists and dietitians. Convenient afternoon and evening treatment allows minimal disruption to school or work.
To find out if treatment is right for you, call
1-800-675-2041
HEALTH+FITNESS | March 2014
Focus Healthcare of Tennessee offers treatment for girls and women who struggle with anorexia, bulimia, binge eating, and emotional eating.
or visit www.focustreatmentcenters.com.
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FIT NEWS
Nationally Known Speakers at 2014 Spring Fling Garden Show Memphis Area Master Gardeners Kick-Off the 2014 Gardening Season with Annual Event. Nationally known garden, floral and life-style expert James Farmer will be the headline speaker at the 2014 Memphis Area Master Gardeners Spring Fling Garden Show and Plant Sale. Farmer has been a popular and engaging speaker with gardening groups across the country, and has appeared on the Today Show and in numerous magazines such as Southern Living and Harper’s Bazaar. He is a nationally acclaimed author of five gardening, cooking and interior design books. Now in its tenth year, the theme of this year’s Spring Fling is “Get Out and Grow!” The two-day event offers seminars from national, regional and local experts and enthusiasts, hands-on instruction, farm-to-table cooking demonstrations and fun children’s activities. In addition, more than 50 vendors from six states will provide unique plants, accessories and garden-related items in a rare one-stopshop gardening marketplace. Attendees are also encouraged to bring their gardening
dilemmas to the free “Ask A Master Gardener” Clinic for recommended solutions. Spring Fling will take place on March 21st and 22nd from 9:00 a.m. to 5:00 p.m. at the Big Red Barn at AgriCenter International, 7777 Walnut Grove Road in Memphis. All events are free and open to the public. Dr. Chris Cooper, UT Extension Agent for Shelby County, says that the Memphis Area Master Gardeners Spring Fling is unique. “It is the only free garden event in the county devoted entirely to horticulture education and gardening. Many well-known local nurserymen as well as state extension employees support Spring Fling with their contributions and time.” For more information on this event, contact Shelby County UT Extension at (901) 752-1207, visit their website at memphisareamastergardeners.org. James Farmer
The Memphis Grizzlies & St. Francis Team Up to Challenge Memphians to Walk 20 Miles in March Take these three easy steps as part of the Memphis Grizzlies 2014 Walking Challenge presented by Saint Francis Healthcare to win exclusive Grizzlies prizes and tickets to the Miami Heat game on April 9th. 1. Walk 20 miles during the month of March.
HEALTH+FITNESS | March 2014
2. Track your progress on a personal device or the Memphis Grizzlies 2014 Walking Challenge log, available at Grizzlies.com.
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3. Submit your information to be entered into a raffle to win exclusive prizes, including two tickets to see LeBron James and the Miami Heat and the chance to sit courtside during the pre-game shoot around! The 2014 Walking Challenge will tipoff with a mile-long group walk on Tuesday, March 4th at 12:00 p.m. at Saint Francis Hospital (5959 Park Ave), with the Grizz Girls, Grizz Grannies and Grandpas and other special guests. The Grizzlies invite walkers to second-line the Memphis Grizzlies Dribble Parade on March 8th, or sign up as Dribble Parade participants for another mile through the heart of downtown Memphis at 4:00 p.m. The walk will
start on the corner of Fourth St. and Beale and finish at the FedExForum Plaza. Other free group walks include the Best Buddies Friendship Walk on March 23rd, starting at 2:00 p.m. at Ducks Unlimited, located at One Waterfowl Way, and the final mile celebration walk around the FedExForum on Sunday, March 30th, time TBD. For more information about walks and runs in and around Memphis, please visit racesonline.com or memphisrunners.com.
OFF TO AN EARLY START? H+F and the Orpheum Theatre have donated two (2) tickets to see Jillian Michaels Maximize Your Life Tour and pre-show photo ops with Jillian on March 14th. Tickets will be raffled to individuals who have walked at least 10 miles in March prior to March 14th. For more details, please visit grizzlies.com or contact Daniel Peterson by phone at 901-205-1254 or by email at dpeterson@grizzlies.com.
Born Before 1964? then it’s time for your screening colonoscopy! Dr. Gerald Lieberman
Dr. Paul Bierman Dr. Edward Friedman
Dr. Ken Fields Dr. Rande Smith
GI Specialists are experts in prevention, diagnostics, treatment and cures for ALL your stomach problems from heartburn to hemorrhoids.
Find your answers at GI Specialists.
GI SPECIALISTS FOUNDATION BAPTIST MEDICAL GROUP
901.201.6200
HEALTH+FITNESS | March 2014
There’s no better way to prevent and detect colon cancer than a colonoscopy. Our team at
www.colonscreening.com 11
H E A LT H Y L I V I N G Digestive Health Expert, Dr. Paul Bierman, GI Specialists
IBS OR IBO: HOW TO TELL THE DIFFERENCE Many patients come to us with bloating, gas, stomach discomfort, constipation, diarrhea, nausea and/or fatigue, simply trying to figure out what exactly is wrong with them.
numbers of bacteria are present in the small intestine, while the types of bacteria found in the small intestine are more like the bacteria found in the colon.
Almost everyone occasionally experiences one or more of these symptoms, and your diet is most likely the culprit. We recommend a healthy diet of fiber, fruits and vegetables, whole grains and low or no high or saturated fats. A simple step to curb the discomfort of bloating, indigestion and heartburn is to eat a small amount often and slowly to avoid overloading your digestive system. However, if a change in diet doesn’t quell your symptoms, the culprit may be small intestinal bacterial overgrowth.
WHAT SYMPTOMS DOES SIBO EXHIBIT?
WHAT IS SMALL INTESTINAL BACTERIAL OVERGROWTH (SIBO)? If your symptoms are frequent and severe, you should see a doctor. Your entire gastrointestinal tract normally contains bacteria. The number of bacteria is greatest in the colon but much lower in the small intestine. Small intestinal bacterial overgrowth (SIBO) is a condition in which abnormally large
SIBO can present a variety of symptoms, such as abdominal pain, bloating, gas, constipation and diarrhea. A lot of these symptoms are also found in other conditions, making the diagnosis challenging. Some recent studies have reported up to 80% of patients with IBS (Irritable Bowel Syndrome) also have SIBO, and have shown a significant reduction in IBS symptoms after treating SIBO. HOW IS SIBO TREATED? New techniques have recently been developed that help determine the types of bacteria as well the amount. We treat SIBO with a specific elemental diet, antibiotics, probiotics or a combination. For more information contact G.I. Specialists at 901.201.6200 or www.colonscreeing.com
By Siri Khalsa-Zemel, MS,RD,LDN
READY FOR SPRING?
HEALTH+FITNESS | March 2014
You might be hearing a lot of buzz about getting ready for spring, but what exactly does that mean for you? For many, initial thoughts drift into fantasies and
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fears about bikinis, shorts, tank tops and sleeveless sundresses. For just a moment, allow your mind to give in to these. Notice what just happened to your anxiety level. Did you freak out a little bit about your body? Or were you completely content with the way you are? If you’re like most women, you freaked out a little bit, which is normal in our image-based society. What’s important, however, is how you recover from these mini-anxiety attacks. When you get sucked into body-based fear, shame and judgment, are you able to bounce back with positive affirmation and redirect focus to your strengths and self-worth? Or do your feelings of inadequacy, shame and guilt quickly spiral out of control, driving you into self-destructive patterns such as extreme dieting, binging,
restricting, vomiting, laxative use or compulsive exercise?
where over 75% of young women are currently on a diet.
Chances are either you or someone you know is silently suffering. More than 80% of women in our country are dissatisfied with their appearance, leading 5-10% of us to find solace in some form of an eating disorder (anorexia, bulimia, orthorexia, diabulimia, binge eating disorder, etc.). Women who are hurting this deeply also have an impact on the other girls and women in their lives, as we all look to each other for validation and feel societal pressure to be thin and perfect. Sadly, nearly half of all elementary and middle school girls want to be thinner, which our culture wrongly equates with self-worth and value. These numbers are even higher among high school and college females,
Compulsive dieting, overexercise and the unending search for the ideal body can seem benign enough in our imageobsessed culture, yet it’s important to recognize when things get out of control. Underlying anxiety, depression, hopelessness, self-harm and suicidal ideation often go handin-hand with these compulsions. So as you and your friends get ready for spring, do your best to stay healthy and positive. But if things go too far, know that a safe, healing place for recovery is available in Memphis. Siri Khalsa-Zemel is the Director of Focus Healthcare Intensive Outpatient Program for Eating Disorders. For more information go to www.focustreatmentcenters.com or call 1-800-675-2041.
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H E A LT H Y L I V I N G By Conar P. Fitton, M.D.
SHEDDING LIGHT ON COMMON MISCONCEPTIONS ABOUT COLON CANCER SCREENING The world of Gastroenterology has become an exciting field over the past 10 years, with a variety of innovations in therapeutic procedures and treatment of digestive diseases. Although Gastroenterology deals with diseases of the entire digestive tract, liver, pancreas and bile ducts, a significant portion is dedicated to the detection, prevention and treatment of colon cancer. Colon cancer remains a significant burden worldwide, standing second as the most common malignancy in females and third most common in males. Annually in the United States more than 142,000 Americans are diagnosed with colon cancer, with a subsequent loss of more than 50,000 people. An estimated 90% of colon cancer is preventable by adherence to the screening guidelines for early detection and prevention.
colon cancer.) What about cost? Almost all insurance plans cover the cost of the procedure given the life-saving benefits it has shown. One often hears, “But I don’t have any symptoms, why don’t I wait until then?” Too often patients delay examination, as they experience no symptoms of gastrointestinal distress. However, when warning symptoms are noted (such as changes in bowel habits or bleeding), these may be indicative of advanced colon cancer. The best time to employ screening is in the absence of symptoms when patients are at their healthiest. On a personal note, through routine examination and screening, gastroenterologists have diagnosed and treated my family members for both premalignant and early malignant conditions. Not
The top priority of health care professionals is the education of their patients. My patients often hear me say, “It is important for you to understand why we are doing what we are doing.” I believe decisions should be based on three factors: physician diagnosis, patient input, and careful consideration of the risks and benefits of treatment options.
HEALTH+FITNESS | March 2014
There are numerous misconceptions regarding colon cancer screening. Initially, patient concerns about a colonoscopy may arise. With advances in instrumentation and anesthesia, a colonoscopy is virtually painless and safe. Why choose colonoscopy? Colonoscopy remains the preferred approach to screening, as it is both diagnostic and therapeutic. Collectively, colonoscopy is not only used for detection, but also treatment. The aim of colonoscopy is not only detection, but also the removal of pre-cancerous polyps (which, if left undetected, will progress to
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Introducing Get Lunch with Us! No need to order ahead, just swing by First Congo Church in Cooper Young on Tues-Thur at 11am-2pm. Or pickup Get Fresh Grab n’ Go meals at Cosmic Coconut in Sanderlin Centre or Delta Groove Yoga in Overton Square.
www.getfreshmemphis.com.
only has this fueled my passion for prevention, but it has provided yet another reason to advocate for and undergo screening. Identification of certain polyps and cancers also carries implications for entire families underscoring the importance of early screening for those who matter most to us. As a proud new father and physician, I encourage you to talk with your doctor or schedule an appointment with us to discuss colon cancer screening. We look forward to providing many years of digestive health to you and your family. Memphis Gastroenterology Group P.C. 901-333-MYGI (6944) www.memphisgastro.com 8000 Wolf RIver Blvd, #200 Germantown, TN
Campbell Clinic Orthopaedics takes me the extra mile. Or 26.2. When you love running as much as I do, injuries are bound to happen. That’s why I rely on Campbell Clinic. They have more than 45 world-class orthopaedic specialists. So good, in fact, they literally wrote the book on orthopaedic care. Plus, they go the distance to make my life easier by offering After Hours services at their Germantown and Southaven locations. That’s why I run with the world’s best.
OFFICIAL SPORTS MEDICINE PROVIDER
Collierville Germantown Medical Center Southaven | CampbellClinic.com ©2013 Campbell Clinic P.C. All rights reserved. Campbell Clinic is a registered trademark of Campbell Clinic P.C.
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$ • ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. • Dr. Darrin Jessop is Master Certified in ART. • All insurance accepted.
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HEALTH+FITNESS | March 2014
• Conveniently located.
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B E AU T Y
Beat Bloating, Naturally
By Amber Sam
With all of the amazing delicacies available in our food-rich city, bloating is often a common side effect of indulgence. There is no need to skip your favorite cuisines if you practice a few digestive rules. Beat the bloat and enjoy your foods naturally!
CHEW YOUR FOOD. As simple as it sounds, it’s probably the most common bloating mistake. How many times do you chew? Count it out and aim for 20. Put your fork down while you chew to help you slow down and thoroughly chew your food. You will eat less and use more of what you consume.
SEPARATE YOUR PROTEINS AND CARBOHYDRATES. Eating carbs and proteins together neutralizes the enzymes your body needs to break down food properly. By simply separating these, you can aid your digestion and ease bloating. An example of combining food properly is having pasta and vegetables for lunch and steak and greens for dinner. When eating fruit, eat it alone or leave it alone.
USE DIGESTIVE ENZYMES AND PROBIOTICS. Who doesn’t love a good cheeseburger? When you eat carbs and proteins together, use a digestive enzyme. This will ensure your foods are broken down properly and more nutrients are absorbed by your body. To aid the proper elimination of what you eat, take a daily probiotic. Choose a probiotic with bifidobacterium infantis if bloating is a regular issue. Studies have shown this strain is very effective at easing bloating and reducing gut inflammation.
DRINK PLENTY OF WATER, BUT NOT WITH YOUR MEALS. Another big bloater is drinking cold liquids with our meals. Iced drinks constrict your digestive muscles, making digestion more difficult for your body. Fewer nutrients are absorbed into the blood stream and enzymes are diluted, leaving food undigested and inhibiting elimination. Ditch the iced drinks and drink a warm tea instead. Teas with peppermint, ginger or green tea are great choices to aid digestion and ease bloat. Add some raw honey for natural enzymes and enjoy one or two cups.
EAT FERMENTED FOODS. Miso, sauerkraut, kombucha, fermented vegetables and kimchi are rich in microorganisms that help us break down foods properly. These natural enzymes and probiotics aid digestion, improve immunities and support natural elimination. Japan has the highest concentration of centurions because of their diets rich in fermented foods. Add sauerkraut to salads, start meals with miso soup and ferment cucumbers for a tasty, salty snack. Enjoy some kombucha tea, available at your local health store.
Amber Sam Holistic Wellness & Beauty Expert, Owner of Renew Wellness Spa
HEALTH+FITNESS | March 2014
CURE FOR CELLULITE?
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There is big buzz in the beauty business over a new cellulite treatment called Cellulaze that claims to radically reduce the appearance of cellulite in just one session. Physicians are calling it a game changer among cellulite laser treatments. Unlike so many creams and lasers, what makes this minimally invasive procedure different is that a tiny incision is made, and a probe the size of a pencil is inserted. The triple laser melts fat, slices the tissue that traps fat and stimulates collagen
growth in one simple treatment. “This treatment goes directly to the source and impacts the three causes of cellulite,” says Dr. Campfield, medical director of Laser Aesthetics and Body Wellness. This FDA-approved device is done under local anesthesia so there is no pain during the procedure. Any bruising or swelling should subside within a few days. For 80% of subjects, cellulite was completely gone, and the
remainder saw 80-90% of their cellulite disappear. “My patients who in the past have been embarrassed to wear shorts because of cellulite dimples are now confident to bare it all this summer,” says, Martina Ashmore, RN and owner of Laser Aesthetics and Body Wellness. This one-time treatment ranges from $2500-$4000. For more information, call 901-388-8887 or go to laserbodywellness.com
HEALTH+FITNESS | March 2014
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F I T P RO F I L E
THE SKINNY ON JILLIAN
By Hailey Thomas
Biggest Loser wellness coach, best selling author and motivational speaker, Jillian Michaels, brings her “Maximize Your Life Tour” to Memphis this month. H+F goes one-on-one with America’s fittest guru. DURING YOUR NATIONWIDE BUS TOUR YOU WILL BE ON THE ROAD FOR TWO MONTHS. WHAT IS PACKED IN YOUR MOBILE KITCHEN?
of my life. It’s not about helping people become more fit. For me it’s about helping them build a better life, and fitness is just one tool I use to help them do that. That, at its core, is really what my show is all about.
The usual healthy stuff like fruits and veggies, lean meats, Greek yogurt, and whole grains. But I do have better-for-you options of my favorite treat foods like Pop Chips, Unreal Candy Bars and Krave Jerky, my new favorite thing in the world. It has no preservatives and nothing artificial. It’s lean protein, low in calories and tastes great.
ANY EPIPHANIES ABOUT TURNING 40 THIS PAST FEBRUARY? That age really is a state of mind, not an arbitrary number. WHAT CONSISTS OF A GIRL’S NIGHT OUT ON THE TOWN (WITHOUT KIDS)?
IF YOU CLAIM TO HATE EXERCISING, THEN WHY ARE YOU SO FREAKIN’ GOOD AT IT?
I love to go out with friends. Sometimes we go dancing, bowling, to the batting cages, etc. I just like good company. As for my kids, any time with them is fun for me. They are hilarious. Truly.
Because I love how it impacts my life, and because I don’t like it so much that I want to be very efficient at it, so I don’t need to do it for hours at a time.
IF YOU WERE NOT A HEALTH, FITNESS AND WELLNESS AUTHORITY, WHAT WOULD YOU BE?
THE BODYSHRED™ DVD INCORPORATES VERY SHORT BURSTS OF STRENGTH, CARDIO AND CORE REPEATS. HOW CAN A 24-MINUTE WORKOUT BE EFFECTIVE? There’s a lot more to it, but in an attempt to not bore you I’ll keep it very short and simple. It’s about balance. Making sure we hit all fitness modalities from strength and power to speed and agility. It’s also about hitting all major muscle groups in the body so the workout is holistic and effective.
HEALTH+FITNESS | March 2014
AS AN OVERWEIGHT TEEN, WHAT CLICKED IN YOU TO MAKE A POSITIVE CHANGE IN YOUR LIFE?
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A rock star! But I can’t sing or play an instrument. A girl can dream...
Your health is the platform that your entire life is built upon - from your physical health to your confidence and self-worth” — Jillian Michaels
I got into martial arts and learned that feeling strong physically transcended into every facet
JILLIAN’S TOP 5 SKINNY TIPS: 1. Count calories. 2. Eat Clean. Cut chemicals from your foods as often as possible. 3. Work at 85% of your maximum heart rate when exercising. 4. Practice the 80/20 rule. Make 80% of your calories healthy and 20% treat foods. 5. SLEEP! It is so important.
BEST CELEBRITY BODY: I adore the Rock. I think he is just the nicest, coolest guy. LAST MEAL ON EARTH. WHAT WOULD YOU EAT? Wine, cupcakes, fries, pizza and ice cream. Is there a limit? MANTRA: Feel the fear and do it anyway.
SEE JILLIAN MICHAELS MAXIMIZE YOUR LIFE TOUR AT THE ORPHEUM THEATRE, FRIDAY, MARCH 14. FOR TICKETS CALL 901.525.3000, OR GO TO ORPHEUM-MEMPHIS.COM.
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HEALTH+FITNESS | March 2014
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YO G A G U I D E
Find Your Practice The mere thought of yoga to a fitness newbie or a seasoned athlete can be a little daunting. For one, yoga postures—or asanas—are often scripted in the ancient Sanskrit language with words sounding like they have syllables in the double digits. Some people steer away from yoga because they think they have to be exceptionally bendy to benefit from a regular yoga practice. But in all seriousness, you’ve been Paschimottanasana’ing since your junior high P.E. days. It’s just a big word to describe a seated forward bend—that post-leg day stretch you do on the floor at your gym to make you feel like you’re stretching your hamstrings. (Hint: Yoga can teach you how to nail that stretch!)
1. YAMA (MORAL CODES)
Another misconception of yoga is that it’s all eucalyptus oil, candles, chanting, ‘Ohm’ing,’ chakras and Buddha praising. But yoga really is your own, personalized “practice,” lingo for the yoga routine you commonly practice.
7. DHYANA (MEDITATION)
If you want to chant and Ohm and tap into your spiritual mind, there’s a class for that. If you want to be more physical, get stronger and hold a mean plank pose, there’s a class for that. If you’re a runner and you’re just looking for a practice to help you keep loose, there’s a class for that, too.
HEALTH+FITNESS | March 2014
While the meaning of yoga is different to everyone, the basis of yoga comes from the ancient art crafted in India thousands of years ago to create a way of living written in The Yoga Sutras of Patanjali. This text, bestowed by all yogis, prescribes an eight-step proposal for controlling restlessness to enjoying lasting peace.
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By Kerri Harper
2. NIYAMA (SELF-PURIFICATION AND STUDY) 3. ASANA (POSTURE) 4. PRANAYAMA (BREATH CONTROL) 5. PRATYAHARA (SENSE CONTROL) 6. DHARANA (CONCENTRATION)
8. SAMADHI (ABSORPTION INTO THE UNIVERSAL) The eight limbs of yoga are in no order, giving no superiority to one element over the other, which is what makes each yoga style so unique. They all fall under the eight limbs, but no one style is better than the other. “If there was one diet, we’d all be on it. If there were only one yoga lineage we’d all be doing it. But everyone of us brings something different to the mat,” said Better Bodies Yoga owner Karen Moss. Yoga is from the Sanskrit word, “yuj” meaning to unite, or join. A yoga practice is simply a union of your body, mind and whatever style suits you best. In this month’s yoga guide we’ll give you a rundown of the different yoga styles offered around town according to some of Memphis’ finest yogis so you can determine what practice fits best into your fit life. You may even learn a small Sanskrit vocabulary to make your first class a breeze!
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HEALTH+FITNESS | March 2014
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YO G A G U I D E
Better Bodies Yoga
Evergreen Yoga
SPECIALTY: ASHTANGA AND VINYASA
SPECIALTY: IYENGAR YOGA
OWNER: KAREN MOSS
OWNER: LEAH NICHOLS
Better Bodies Yoga owner Karen Moss found a routine yoga practice after her mother had a stroke. She began to look inward and found her peace with yoga because “it teaches us to cope, quiet our minds and be with what is,” she said.
Evergreen Yoga is located in the trendy midtown area in a beautiful walk-up location (or ride-up for the cyclists!) just outside Overton Park. Owner Leah Nichols is a certified Iyengar Yoga instructor, a rarity in the yoga world according to Nichols, as the training takes years and is the one of the most respected and comprehensive yoga certifications available.
In 2004 she opened the doors to Better Bodies Yoga in an effort to blend Eastern thought practices with Western medicine. She aimed to create a diverse studio, offering a variety of classes, but also offering therapy options to those coping with cancer treatments and chronic illnesses. Her background in athletics and personal training allow her to reach to an audiences looking for a rigorous workout, or those simply looking to restore their mind. One of Karen’s specialties includes the Ashtanga yoga style, an athletic and dynamic practice that focuses on all eight limbs of the Yoga Sutra (the foundational text of yoga). Ashtanga includes a regimen of postures (asanas), breathing techniques and Vinyasas (movements in between poses) to help students flow through different sequencing.
HEALTH+FITNESS | March 2014
Ashtanga is divided into six different posture series and is a foundational practice for a lot of the styles we see in the United States.
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“It’s non-judgmental and it’s non-competitive. It’s your own mat and your own space. Be happy with modifying and doing what you can do,” suggests Moss. “There is a learning curve to yoga, it’s part of letting your ego go. It’s not a yoga moment. It’s a yoga journey.” Moss’ studio is a “shala” or yoga home. She created it to be a diverse studio that creates a community where people connect. Aside from Ashtanga, her schedule features Vinyasa Flow in Levels 1 and 2, Hot Vinyasa classes, beginner Vinyasa classes, Yin Yoga and Yoga-Pilates. IN SANSKRIT: Karen’s favorite Sanskrit word is “Sangha,” which means community, a place where people can come to get away from the craziness of the world. She created a Sangha with her outdoor yoga garden at Better Bodies Yoga that offers classes when the weather is warmer. GET A TASTE: You can try as many classes at BBY as you want with their 30 days of yoga for $30 promotion. Visit betterbodiesyoga.com for more details. WORDS OF WISDOM: “Everyone in life is given a number of breaths. The longer the breaths, the longer the life”, said Moss.
Evergreen offers Iyengar yoga to serve as the foundation of any yogi’s practice. Iyengar is a form of Hatha yoga, and as one of the oldest yoga forms available, the practice focuses on the form and precision of poses to enforce a “meditation in action,” Nichols says. “People at the end of this class feel like they have just meditated. They’re in action and focusing so much on the precision of the poses that they don’t realize that the hour-long practice also serves as a meditation.” Whereas most people think of yoga to have the Vinyasa-flow (movement between poses) sequencing, Iyengar is a no-flow practice. Instead of quickly moving through poses, strength and stamina are built through holding the poses for longer durations. The use of props like straps and blocks are common in this style, as the poses are routinely held longer to help the body adapt and align. The class meets expectations for beginners or seasoned yogis. “Most beginners find they are surprised by how much they can actually do, and advanced yogis find Iyengar puts them at a different level of intensity by the mental focus needed to get into correct alignment,” Nichols says. “The yoga meets you where you are.” THE SKINNY: Since there is an absence of vinyasa flow, Iyengar is perfect for a broad audience, including the elderly or ill and those new to fitness. Don’t be fooled though, Iyengar is still tough enough that advanced yogis come back to it to be reminded of the fundamentals of correct alignment and postures. NUTS & BOLTS: Evergreen is a hub for like-minded health practitioners offering body work, Healing Arts of Memphis, Pilates and mediation classes. THAT’S WHAT SHE SAID: We want to be a positive member of our neighborhood, because this is a great neighborhood. People here [in Overton] want to workout and de-stress and do wellness activities, and we’re here to offer anything they could need.
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YO G A G U I D E
Midtown Yoga
Hot Yoga Plus Memphis
SPECIALTY: VINYASA YOGA
SPECIALTY: HOT YOGA
VINYASA INSTRUCTOR: ROSALYN ROSS
OWNER: SUSANNAH HERRING
Midtown Yoga is located in the Cooper-Young area, and is equipped with two studios offering traditional Vinyasa yoga and accompanying variations. Vinyasa means “breath-synchronized movement,” so the yoga style takes you through a series of poses, linking them with inhaling and exhaling. The instructor often crafts this style, so it’s important to try several instructors to see what type of Vinyasa—or Flow—class is best for you.
As one of Memphis’ newest yoga studios, Hot Yoga Plus in East Memphis is offering a community for those who like it hot, or not. Hot Yoga Plus believes in all yoga styles for all people.
Midtown Yoga instructor Rosalyn Ross says there is a lot of diversity in the sequencing of Vinyasa so it allows for creative class structures, offering variety to a newbie or seasoned yogi. The Vinyasa style of yoga is what people most often think of when they envision yoga. Traditional fitness elements like planking and abdominal work are also done in these classes. The classes are meant to be fluid and geared to open the body and increase strength and flexibility. Ross says there is movement connected to the breath, which creates heat and offers a cardiovascular element that is great for athletes and those looking for a means of cross training.
HEALTH+FITNESS | March 2014
This class may flow, like a dance, but students are still influenced to move at their own pace. Vinyasa classes can be assisted with props like blankets, blocks and straps for those who aren’t so confident in their poses.
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“The more you practice, the more you learn about your body and about your mentality. In the early stages of yoga its funny to realize how much you want to hurry and do whatever you want to do, but in life you can’t do that. You have to follow the path or flow that is laid out by your teacher, or the universe,” Ross says. NAME GAME: As a common type of yoga, look for Vinyasa to be labeled as “Power Flow,” “Flow” “Alignment Yoga” or “Yoga Flow” on schedules. SOME LIKE IT HOT: Midtown Yoga offers their Vinyasa classes in a hot variation as well that helps to heat up the body and allow for a deeper stretch and relaxation. VINYASA IN 5 WORDS TO ROSALYN ROSS: Creativity. Prana (life force). Breath. Movement. Heat.
This contemporary and swanky studio offers a multitude of classes to reach a broad audience looking to experience the benefits of yoga. “You don’t do yoga so you can do the splits, that’s not the goal. The goal is to continue being able to do every other activity you love,” said owner Susannah Herring. For that reason alone, Herring suggests that the classes at HYP are for anyone. She says athletes will be drawn to the hot classes for their cross-training appeal, but their Restorative and Slow Flow (think Vinyasa) classes are available to anyone looking to try yoga. Their signature Hot 26 class is a Bikram-inspired class, offering the traditional 26 poses but in a more condensed version. CONSISTENCY IS KEY: If you love Hot Yoga Plus, take your practice on the road with their other locations in Nashville, Cool Springs and Brentwood and get the same experience. HEARD AROUND THE STUDIO: “I’m playing tennis less and doing yoga more, but beating people more on the tennis court.” WORKOUT PERKS: Hot Yoga Plus has full-service men’s and women’s locker rooms for those coming to get a sweat in before work. Their lobby also serves as a full boutique, offering yoga apparel and fashionable clothes.
HEALTH+FITNESS | March 2014
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YO G A G U I D E
Delta Groove Yoga
Bikram Yoga Memphis
SPECIALTY: KUNDALINI YOGA
SPECIALTY: BIKRAM YOGA
OWNER: OLIVIA LOMAX
OWNER: ISAAC CHRISTOPHER
Owner Olivia Lomax says when she teaches Kundalini yoga classes she tries to set a student’s soul aflame. It’s literally what Kundalini means. The word “Kundalini” means awareness in Sanskrit. In yogic tradition, Kundalini is the latent spiritual energy within every person that can be awakened by the practice of yoga. The Kundalini style is where physicality meets mentality and spirituality. The practice is meant to wake up the Kundalini energy at the base of the spine by activating chakras (energy centers in the body).
There’s hot, and then there’s Bikram-Yoga hot. The studio is heated to over 100° to facilitate deeper stretching, relieve stress and tension, prevent injury and help detoxify the body.
Kundalini will have you dancing, swinging your arms back and forth, and laughing—sometimes all at once. “Kundalini is that creative force within you. It’s like your muse. It’s what you want to awaken in yourself. When I practice it makes me feel alive, and I love seeing that in my students,” Lomax said. The law of Kundalini practice is that eyes are closed, so you can feel what is going on in your body and no where else. The style blends breathing, movement, stretching, meditation, chanting and the science of sequence. Mantras—sacred utterances or sounds—are often versed in the class, and there are meanings behind them, but Lomax says the vibrations they send throughout the body are just as important.
HEALTH+FITNESS | March 2014
You can’t just Google “Kundalini” and expect the traditional styling at Delta Groove. Lomax brings her own twist, which she’s dubbed “Kundalini Delta Groove style.”
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“I use crazy fun playlists and music, we dance and we groove. I bring a flow into the class, because I want people to understand balance and transition from one to the next, moving with grace and flow,” Lomax said. “That’s the Delta Groove style of Kundalini.” FUEL UP: Through a partnership with Cosmic Coconut, enjoy freshpressed juices, coconut water, Kombucha and Get Fresh Memphis Meals at Delta Groove Yoga. SUM OF IT ALL: Lomax attributes her love of yoga to her diverse practice. She regularly practices Kundalini, but revisits other key yoga styles like Iyengar to get back to the basics of poses and alignment.
“The heat is designed to relax your muscles so you can stretch safely and deeply. The skin is one of the largest organs in the body so it’s so important to sweat. The heat adds a mental aspect to it where you have to accept the environment and the surroundings, just like we do in life,” says owner Isaac Christopher. The 26 Hatha poses of Bikram Yoga are performed in the same sequence two times each in a wall-to-wall mirrored studio. The 90-minute practice is rigorous, but can be modified for beginners. It’s one of the most disciplined of the physical yoga practices, with its practitioners enjoying the consistency of a routine from class to class. Progress is easily tracked due to the repetitive structure of the class. Why is Bikram such a disciplined practice? “Founder Bikram Choudhury says you can take the yoga and integrate it into life, but you can’t take life and all its chaos and instill it into Bikram Yoga,” Christopher said. “The yoga changes you, you don’t change the yoga.” MIRROR IMAGE: Christopher says the studio has wall-to-wall mirrors because you’re accepting the image that is in front of you. You learn to fall in love with yourself. LOCATION: Bikram Yoga Memphis’s second location is tentatively set to open in Overton Square on March 2. (Tip: Both Bikram Yoga Memphis locations have showers, so pack an extra change of clothes because you WILL sweat.) BONUS: Students new to Bikram can experience a month of unlimited Bikram classes for just $40.
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HEALTH+FITNESS | March 2014
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YO G A G U I D E
Hatha-Raja Yoga with Stephanie Goldstein
Memphis Kriya Yoga Center
SPECIALTY: HATHA YOGA
INSTRUCTOR: BALAJI
OWNER: STEPHANIE GOLDSTEIN
Kriya Yoga is a spiritual, non-sectarian practice that is handed down from a master to a student. To practice Kriya yoga, you have to become initiated. Kriya is a silent practice, geared toward meditation with no postures. Any postures in the class are done seated, making Kriya available to anyone. Like Kundalini, eyes must be closed during the practice to help you settle into a meditative state.
Stephanie Goldstein opened her first Memphis studio a year ago, specializing in Hatha-Raja Yoga. “The style of Hatha-Raja Yoga that I offer at the studio is Iyengar-influenced, not only in the foundational work we do but also in his philosophical understanding of the Yoga Sutras,” Goldstein said. “Hatha Yoga mainly focuses on the physical postures and breath, while Raja Yoga is the entire 8-limb path.” Goldstein says Hatha Yoga blends the hard and soft practices, combining effort with the effortlessness in a way to bring balance to all parts of ourselves.
HEALTH+FITNESS | March 2014
The Hatha Yoga Studio is a small, focused studio that offers semiprivate group classes with 2-6 students focusing on personalized alignment, fewer postures with extended holds and individualappropriate propping.
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SPECIALTY: KRIYA YOGA
The good news is you can’t do Kriya Yoga the wrong way. No yoga experience is needed, and according to Balaji, you can’t “teach” meditation. Therefore classes are offered in a group setting for 50-minute periods. If you’re worried you can’t meditate for 50 minutes, Balaji says just 15 minutes can be perfect. Meditation times vary on the individual, with some even meditating in several cycles throughout the day. Since yoga means union, Balaji says in every activity in life, Kriya enables us to feel the union with the divinity inside of us.
Hatha Yoga is full, complete, and perfect in itself. You need nothing more or less,” Goldstein says. “The particular style of Hatha Yoga that I offer focuses solely on foundational work and fundamentals, working with the body and breath in order to bring ease to the mind.”
Rather than being a physical yoga class, Kriya ignites the mind by controlling the breath. The Kriya technique emphasizes the relationship between breath and mind. The breath influences the mind and vice-versa. This reciprocal relationship reveals the secret of controlling the mind: Breath control is self-control.
These Hatha Yoga practices let the asana welcome the body and the body welcome the breath. “A lifetime would not be long enough to practice, experience and process precision alignment, intellectually or physically,” Goldstein said. “The Hatha-Raja path is a daily life practice and philosophy.”
FINDING CLARITY: Balaji is in his tenth year of practicing Kriya Yoga. He found his yoga niche when he was working in a busy corporate setting. A daily Kriya practice allowed for his mind to be fresh and solution-oriented.
KEEP IT SIMPLE: Goldstein has a Masters in Integrative Health Studies, is a certified Integrative Wellness Coach and a Registered Yoga Teacher at the 500-hour level with more than 2000 hours of certified training. She says you can integrate the philosophy of the Yoga Sutras into the physical practice starting with how we experience and approach our bodies on the mat. MENTAL BENEFITS: “We soften, open, and lengthen the skin, muscles, ligaments, joints and nervous pathways to make space which gives us freedom,” Goldstein says. “When the body is at ease the breath has the ability to fully penetrate and the mind is less dull, agitated and fatigued.” SHE’S NO ROOKIE: Currently, Stephanie offers Hatha-Raja Foundational Asana Instruction in Memphis, Tennessee, Carbondale, Illinois and San Francisco, California.
PERFECT TIMING: Kriya Yoga Memphis initiates new students two times a year in March and August, with an upcoming initiation on March 7-9. Visit www.kriya.org for more details. CONVENIENCE: You can practice Kriya Yoga with Balaji in three different locations around Memphis: Delta Groove Yoga in Midtown, Euphoria Fit in Collierville and MFR Yoga in Cordova.
HEALTH+FITNESS | March 2014
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FIT KID
THE DELTA ANGELS Girls in America are under constant pressure to fit within the confines of a judgmental popular culture. Department stores and designers pump out ads of airbrushed models filled with unrealistic portraits of the female body while cell phone companies use the image of a stereotypical chattering teenager to sell phone and data plans. These pressures continue to perpetuate the stereotype of the female youth culture. It is refreshing that, in the sports realm, females have gained legitimate ground in America in terms of equality thanks to women like Venus and Serena Williams, Olympic bronze medalist and inaugural UFC women’s champion Rhonda Rousey and the WNBA. And over the last few years, roller derby, the once-forgotten sideshow, has become a grassroots tool in building women’s athletics on a community level.
HEALTH+FITNESS | March 2014
Roller Derby, the spectacle that was often coupled with pro wrestling, has been reborn as a legitimate sport, pitting participants against each other in venues across the world. One report says as many as 1,250 roller derby teams exist worldwide.
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David Thornton is a freelance writer, chef, and creative living in Memphis, TN. He holds a BA in Speech from Arkansas Tech University where he was awarded both creative writing and theater performance scholarships during his academic career. Thornton is driven to create, and often picks up a paintbrush when not working on a new piece of writing or culinary creation.
By David Thornton
Along with the adult version of the sport, Junior Roller Derby has also thrived in many communities. Tasha Reynolds, a spokesperson for roller sports and Memphis Junior Roller Derby, says roller derby is the fastest growing sport for women and girls in America. “Junior Roller Derby focuses on teaching the fundamentals of roller skating and the game of roller derby,” Reynolds said. “The goal is to foster communication, teamwork, athleticism, healthy eating and, above all, fun! ‘Skate with heart’ is our motto.”
youth girls that gives them an opportunity to express their individuality while working as a team,” Reynolds added. Founded in 2012, Memphis Junior Roller Derby has been steadily growing. Practices for the local team, The Delta Angels, are held in two spaces: one outside of Memphis proper in Collierville on Sundays, and the other at the Memphis Fairgrounds on Mondays. Girls pay a monthly fee to help fund the team, have an attendance requirement and sign a skater code of conduct.
Much like its wheeled cousin skateboarding, roller derby offers the team members an individual sports outlet. “Traditional sports can be confining. It offers an outlet for LGBT youth who often feel ostracized by traditional sports,” Reynolds said. One way the sport differs from other team sports is that participants are able to use pseudonyms based on their own personalities, allowing them to remain individuals while still on a team.
Like any other youth organization working on a limited budget, funds are needed to keep the group alive. In fact, they are currently raising funds to travel to Johnson City for a match. “Contributors can always sponsor the team,” Reynolds said. “$50.00 or $100.00 sponsors receive a social media shout out link and a spot on our sponsorship banner at games and on our website for the entire sponsorship year.”
However, unlike skateboarding, group camaraderie is inherent in the team format. “There is a need for alternative sports for
For more information on The Delta Angels and Junior Roller Derby, you can visit their website at memphisjuniorrollerderby.com.
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HEALTH+FITNESS | March 2014
Coming this April in H+F
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N UTR ITION
DIET ROAD MAP
By Robin Beaudoin
Though it may seem like Memphis is in an endless looping winter, there is light at the end of the tunnel. It’s time to come out of hibernation and feel your best as you become more active. We at H+F are here to help you navigate the winding, often one-way roads to diet perfection. Diet is personal, and what is right for one person’s metabolism, activity level and health needs may not be right for another. Before you empty your pantry, read a bit about what’s out there to learn what may work for you. A strong emphasis on eating real, whole foods is trending among most programs. Our grandparents likely had it right with that “diet plate” of cottage cheese and tomato.
BEST FOR: STOMACH SUFFERERS GLUTEN FREE. Gluten is a protein composite that gives processed wheat, rye and barley foods that chewy, stretchy consistency (like chewy pizza dough or white bread). Gluten-free alternatives to your favorite cookies, breads and mixes are springing up everywhere due to gluten intolerance and allergic symptoms ranging from brain fog to digestive issues. Only about 1 in 100 people truly has Celiac Disease, in which wheat and gluten can be sickening. The only way to know if a gluten-free diet will work for you is to try it for a week and take an inventory of your symptoms.
BEST FOR: CAVEMEN
HEALTH+FITNESS | March 2014
PALEO DIET. Also called the “caveman diet,” this falls under the elimination diet category, as it eliminates all dairy and grains from the diet. Emphasis here is on proteins, healthy fats and a lower intake of sodium with the elimination of processed carbohydrates such as breads. Alcohol is also discouraged. People with special medical needs may find this an easier diet to follow than some.
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BEST FOR: LOWERING HIGH BLOOD PRESSURE DASH DIET. Popular with the American Heart Association, and listed as their favorite diet for four years running, the DASH diet “emphasizes fruits, vegetables, whole grains, low-fat dairy products, fish and nuts.” Especially recommended for people with hypertension (high blood pressure), the DASH diet has been known to lower blood pressure with a combination of foods that are low in fat and high in fiber, magnesium, calcium and potassium.
BEST FOR: LOWERING CHOLESTEROL TLC (THERAPEUTIC LIFESTYLE CHANGES) DIET. This diet limits calories based on weight-loss needs and can help lower LDL cholesterol by 8-10% in six weeks by keeping cholesterol intake to a mere 200 mg per day. It’s more of a heart-healthy diet than a weight-
loss diet, and includes healthy whole grains, fruits, vegetables and skinless poultry. VEGETARIAN. A vegetarian diet (vegan eliminates dairy, eggs and honey as well) can help incorporate more sources of soluble fiber, which helps to pull cholesterol out of the body and aids in digestion. Beans, cruciferous vegetables, nuts and hydrating fruit can comprise a truly balanced diet, but a reduced calorie intake is still required for weight loss.
BEST FOR: CONVENIENCE JENNY CRAIG/NUTRISYSTEM. When you buy these systems you receive prepackaged low-calorie entrees, shakes and snacks. You’ll also receive access to a consultant to offer support and online tools to help plan and track your meals and exercise. Depending on your height and weight, you will develop a plan to hopefully lose 10% of your weight over the course of a year. Plus, you won’t have to cook at first, and no foods are totally off-limits since you receive guidance for dining out and are allowed to eat an unlimited amount of vegetables.
BEST FOR: PERSONALIZED WEIGHT LOSS WEIGHT WATCHERS. This employs a points-based system determined by the member’s height, weight, age and gender. Foods are assigned points values based on nutritional content, and writing down everything is the name of the game. This diet emphasizes fruits and veggies, lean protein, whole grains, low-fat dairy, hydration and exercise. It also allows members to combine the system with other diets as members eat regular food, even at restaurants. Members who attend weekly meetings tend to have more success than those who opt for the online program.
BEST COMMON QUALITIES OF SUCCESSFUL DIET PLANS: EASY TO STICK TO.
WEEKLY (NOT DAILY) WEIGH-INS AND SUPPORT.
EMPHASIS ON REAL, UNPROCESSED FOODS.
JOURNALING WHAT YOU EAT TO STAY ACCOUNTABLE. TRY APPS LIKE MYFITNESSPAL AND MYFOODDIARY.
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C OAC H ’ S C O R N E R
STRETCHING: WHEN, WHY AND HOW Did you know that improper stretching is the second-leading cause of running injuries? Many experts agree that stretching reduces muscle soreness after running and results in better athletic performance. Gentle stretching after a race or workout can also promote healing and help remove lactic acid from the muscles. Stretching is most effective when performed several times each week, but a minimum of one stretching session per week is sufficient to maintain flexibility.
STRETCHING TIPS Never bounce while stretching because you can tear or pull the muscle you are trying to stretch. Also avoid stretching too quickly, as the muscle will respond with a strong contraction and increase tension. Stretch slowly, and hold the stretch for a minimum of 20 to 30 seconds. Remember, only stretch once your muscles are warm either after a thorough warm up or after your run.
Marcia Scott is the Training Program Coordinator at Fleet Feet Sports. For more information call 901.761.0078 or visit fleetfeetmemphis.com.
BASIC STRETCHES FOR RUNNERS Find an upright pole or wall that will support your bodyweight when you lean on it. You will start at the top of your body and work your way down.
HEAD CIRCLES: Start with your ear near your shoulder on one side, rotate your head around to the front, ending with your ear near the shoulder on the other side. Roll your head back to the other side. Repeat 5-10 times.
QUADRICEP STRETCH: Stand erect, holding onto a wall for
support. Bend your knee behind you so that you can grasp your foot, holding your heel against your buttocks. Stand up straight and push your knee gently back as far as you can. The hand keeps the heel in place. For some, it is more comfortable to use the hand from the opposite side. Hold for 20-30 seconds, and then switch legs.
HEALTH+FITNESS | March 2014
HAMSTRING STRETCH #1: Lie down with one leg straight up in the air, and the other bent with your foot flat on the ground. Loop a towel over the arch of the lifted foot and gently pull on the towel as you push against it with your foot. Push only to the point when your muscles contract. Hold for 20-30 seconds, and then switch legs.
HAMSTRING STRETCH #2: Stand erect near a chair or table
that’s about 18 inches high. Place one foot on the chair with your heel down and toes pointing up. Lean forward with your back straight until you feel a slight stretch in the back of your leg. Hold for 20-30 seconds (keeping the back flat), and then switch legs.
CALF STRETCH: Stand an arm’s length away from a wall/post and
lean into it while bracing yourself with your arms. Place one leg forward with your knee bent. This leg will have no weight put on it. Keep the other leg back with your knee straight and heel down. Keep your back straight, and move your hips toward the wall until you feel a stretch. Hold for 30 seconds. Relax, and then repeat with the other leg.
ACHILLES STRETCH: From the calf-stretch position, bend the
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back of your knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down. Hold 15-30 seconds, and then switch legs.
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W E E K E N D WA R R I O R S
Colleen Shallow AGE: 46 OCCUPATION: Cross country and track co-coach at St. Agnes and St. Dominic Middle School. SPORT: Running. FAMILY: Husband, Tom, and children, Lily, 17, Lauralys, 16, Thomas, 14, Liv, 11, Michael, 7, Eamon, 6, and Lou Lou, 3. WW HALL OF FAME: 2nd place in the 45-49 age group of the 2012 St. Jude Marathon in 2012; 1st Memphis finisher in the NYC Marathon in 2013; 2nd place in the Turkey Trot female relay. FAVORITE FITNESS ACCOMPLISHMENT: Qualifying in the cross country national championship for Kinney High School as a young competitive runner, and earning a scholarship to LSU for cross country, indoor and outdoor track. I ❤ RUNNING: I love the friendship and support in the running community. You can run any place at any time. OBSTACLE COURSE: Life is full of obstacles. I have been running since I was in 4th grade, so I have dealt with tragedies and injuries. Most recent was a bilateral bunionectomy.
“I love the friendship and support in the running community. You can run any place at any time.“ I AM TRAINING FOR: The Boston Marathon this April. BEST EATS: Huey’s nachos.
HEALTH+FITNESS | March 2014
WW MUST-HAVE’S: Asics Kayano®. I have worn Asics since 1982. They were called Tigers back then.
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BUCKET LIST: Travel around the country in a RV with my husband and seven children. IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS, WHO WOULD YOU CHOOSE? Theresa Caputo, the Long Island Medium. SUPERPOWER: Flying. I would be able to zip around to all the kids’ activities without missing anything. VICE: Sonic ice. MOTTO: Do your best, be your best.
Interview by Hailey Thomas. Photo by Sarah McAlexander.
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No matter what your sport is, our goal is to make sure you enjoy it in good health. At Lendermon Sports Medicine, our doctors and staff are personalized care and the most advanced sports medicine available. As long as you’re in the game, we are on your side.
W. Murray Butler, DPM, specializes in sports medicine of the foot and ankle and is trained to handle any of your concerns from finding the right pair of orthotics to complex surgery.
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HEALTH+FITNESS | March 2014
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W E E K E N D WA R R I O R S
L. Madison Michael II AGE: 43 OCCUPATION: Neurosurgeon, Semmes-Murphey Neurologic and Spine Institute SPORT: Climbing, Mountaineering and Trail Running FAMILY: Wife, Christie, and sons Matt, Zachary and Madoc. WW FIT EVENT: Ragnar Wasatch in Utah’s Wasatch Mountains. It’s a great race.
“Climbing is the perfect combination of mental and physical toughness.” RACE TO TRAIN FOR: I would like to run the St. Jude marathon because of the cause and the location! FAVORITE FITNESS ACCOMPLISHMENTS: Ascent of Denali in Alaska (mountaineering), Summiting of Mt. Moran in Wyoming via the Direct South Buttress (rock) and the Ascent of Mean Green in Cody, Wyoming (ice). I ❤ CLIMBING: It’s the perfect combination of mental and physical toughness. OBSTACLE COURSE: I grew up in Mississippi, which is arguably the flattest place on earth. FIT TRIP: I take one international trip each year for climbing. I just returned from Russia. Next year is to be decided. BEST EATS: Trout Amandine at Restaurant Iris.
HEALTH+FITNESS | March 2014
WW MUST-HAVE’S: Montrail FluidFlex™ Trail shoe.
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IF YOU COULD HAVE DINNER WITH A FAMOUS PERSON, WHOM WOULD YOU CHOOSE? Yvon Chouinard (founder of Patagonia). He practices what he preaches and is not afraid to stand up for his beliefs. SUPERPOWER: Flying seems like a pretty cool way to get around. VICE: I like sleep. I really like sleep. QUOTE: “Never, ever, ever give up.” – Winston Churchill
To nominate someone for Weekend Warriors, contact us at hailey@memphishealthandfitness.com
Interview by Hailey Thomas. Photo by Sarah McAlexander.
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E AT S
KNOW YOUR OILS
By Kerrieann Axt
Walk down the oil aisle at your local market and you might be overwhelmed by the abundance of choices. Refined, unrefined, organic, high heat, low heat, no heat, plus every variety of oil ranging from lesser-known avocado oil to the queen of them all— olive oil. Not all of these oils are created equal, however, and each one has its distinct place in the kitchen, whether in the frying pan or the cupcake tin. If you know the basics, your food will taste better and your dish and diet will be healthfully enhanced.
Here’s a quick oil review from wholefoodsmarket.com: FOR BAKING: Coconut, palm, canola and high oleic safflower and sunflower oil work great. FOR FRYING: Avocado, peanut, palm and sesame oil are ideal because they stand up well to high heat. FOR SAUTÉING: Try avocado, canola, coconut, grape seed, olive, sesame and high oleic safflower and sunflower oils. FOR DIPPING, DRESSINGS AND MARINADES: Choose an oil that’s full of flavor, like flax, olive, peanut, toasted sesame or walnut oil. Now, with so many oils to choose from, how do you know what to keep on your shelves? Here are my favorites, and a few ways each oil can benefit your cooking.
COCONUT OIL:
HEALTH+FITNESS | March 2014
I started off leery of the coconut oil craze because it’s still a semi-controversial oil. But I have to say I am a total convert. Now, I don’t go crazy with it like some and gulp down a tablespoon of this stuff daily, but this particular oil is absolutely mouthwatering and a staple in my baking. Its sweet flavor enhances any baked good, and it’s particularly good for setting a protein pancake on the skillet or pan sautéing blackened salmon to give a sweet, spicy and addictive flavor. It also has some great health benefits, like aiding in weight loss, boosting metabolism and clearing the skin.
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Make sure you buy a quality coconut oil. Use raw virgin coconut oil for low temperature cooking and baking. Refined coconut oil is still a good product, and it has a higher smoke point and less of a coconut flavor, but keep in mind that it also has fewer health benefits than raw coconut oil.
OLIVE OIL:
One of the oldestknown culinary oils, olive oil is mostly monounsaturated fat, making it a smart, heart-healthy choice. In fact, regular consumption of this oil may actually reduce the risk of coronary heart disease. In addition to its significant health benefits, olive oil’s taste cannot be beat. From salad dressings to a drizzle over homemade hummus, it is a refreshing, clean and mild tasting oil that can be added to multiple dishes and used often for cooking and baking. When looking for an olive oil to try keep in mind that names like light, lite, and extra-light are purely marketing terms and do not signify reduced calorie or fat content. Find which one has a taste that you like, and enjoy!
Pan Sautéed Tilapia with Citrus Salsa: T 2 oranges, segmented T 1 avocado, chunked T 2 tbsp. chopped red onion T 1 tabs fresh chives T 1 tbsp. lime juice T Kosher salt, freshly ground pepper T 4 large fish filets (tilapia or orange roughy work well) T 1-2 tsp. avocado oil for pan-frying fish T 1 tsp. avocado oil for salsa
Put avocado oil in skillet, and heat on medium. Pat fish dry, season with salt and pepper, and add to hot pan. Cook for 3 minutes. Flip filets, and cook for another 3-5 minutes, or until fish is golden brown, cooked through and releases from pan easily. Stir fruit, avocado, onions and lime juice in a bowl. Season with salt and pepper, and gently stir in remaining teaspoon of avocado oil. Place fish on plates, top with salsa and enjoy!
AVOCADO OIL:
This oil has a rich, buttery and delicate taste that won’t overpower your food, plus it maintains all of the remarkable health properties of the superfood from which it is made: high levels of heart-healthy monounsaturated fats, omega-3 fatty acids and beta-carotene. Another great quality about avocado oil is its high smoke point—up to 520 degrees—the highest of any other extra virgin or coldpressed oil, making it nearly impossible to smoke or burn. You may have heard a lot recently about “smoke point” in oils. While the research on this topic is non-conclusive, it’s never a good idea to heat an oil beyond its smoke point because it can potentially emit toxic fumes and harmful free radicals into the air and your food. Definitely discard oil that has reached its smoke point, as well as any food that you’ve cooked with it. And always check the labels because most bottles will provide you with a safe temperature range. Fat is one of the major nutrients in the human diet, and including a moderate amount of good fat into your diet is an essential part of staying healthy, well balanced and satisfied.
Try this recipe featuring avocado oil. Light, fresh, and full of spring!
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HEALTH+FITNESS | March 2014
RACE DIRECTORS!
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MARCH EVENTS SATURDAY, MARCH 1, 9:00AM Chucalissa Relic Run 5K Start and finish at the C.H. Nash Museum. Walkers, wheelchairs, strollers, and families welcome! No pets, please. Memphis, TN www.racesonline.com
SATURDAY, MARCH 8, 9:00AM Fenter Physical Therapy 5K/ Obstacle Run Benefitting Young Life Crittenden County West Memphis, AR. www.marion-westmemphis. younglife.org/
SATURDAY, MARCH 1, 9:00AM Nanette Quinn Gobbler 5K Benefitting the Nanette Quinn Memorial Scholarship Fund. Memphis, TN www.racesonline.com
SUNDAY, MARCH 9, 2:30PM MRTC - KIDS! Spring Running Program 3 Saturday training sessions (2/15, 2/25 & 3/1 - 11am-12pm) at the field below the Agricenter followed by a race on Sunday, March 9th at Rhodes College. Distance varies by age. Memphis, TN www.memphisrunners.com
SATURDAY, MARCH 1, 9:00AM Shelby Farms Eurocross Benefitting Shelby Farms Park Memphis, TN www.racesonline.com SUNDAY, MARCH 2, 3:00PM The Smile Train 5K Benefitting the world’s largest cleft charity. It provides training, education, and support for desperately poor children around the world to receive cleft repair surgery. Bartlett, TN www.racesonline.com SATURDAY, MARCH 8, 9:00AM Fenter Physical Therapy 5K/Obstacle Run Benefitting Young Life Crittenden County West Memphis, AR www.marion-westmemphis. younglife.org/
HEALTH+FITNESS | March 2014
SATURDAY, MARCH 8, 10:00AM Daffodil Dash 3 Miler and 1 Mile Fun Run Benefitting Memphis Botanic Garden’s education and horticulture programs. Memphis, TN www.memphisbotanicgarden.com/ daffodildash
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SATURDAY, MARCH 15, 8:00AM St. Patrick’s Day Ride Register and learn more at the Memphis Hightailers Website! Memphis, TN www.memphishightailers.com SATURDAY, MARCH 15, 8:00AM The Healing 10K The purpose of this fun and exciting 6.2 mile run/walk is to encourage healthy living by walking and running. Memphis, TN www.racesonline.com SATURDAY, MARCH 15, 9:00AM Run or Dye Run or Dye is the World’s Most Colorful 5K - your chance to have THE most color-filled day of your life with family and friends as you celebrate life, friendship, fitness, and fun. Memphis, TN www.runordye.com SUNDAY, MARCH 16, 7:30AM Sixteenth Annual Germantown Half Marathon & Mayor’s Cup 5K Beautiful flat to rolling course through neighborhoods and parks. Prize money Male & Female 3 Deep in Overall, Master and Grand Master, 1 Deep in Wheelchair. 3 Deep Male
& Female awards in all age-groups for the Half. Finisher medals in both races. Germantown, TN www.racesonline.com FRIDAY, MARCH 21, 6PM - 9PM ClimBRIDGES $15 per climber. Come climb with us! Memphis, TN www.bridgesusa.org SATURDAY, MARCH 22, 8:00AM 5th Annual Jackson Culley MitoWhat? 5K Benefitting the United Mitochondrial Disease Foundation to aid with their continuing efforts to find a cure! Millington, TN www.racesonline.com SATURDAY, MARCH 22, 9:00AM Race for the Summitt Memphis This is a 4 miler race benefitting The Pat Summitt Foundation. Memphis, TN www.racesonline.com SATURDAY, MARCH 22, 9:00AM John “Bad Dog” McCormack Memorial 5K Benefitting The Ronald McDonald House of Memphis. Memphis, TN www.racesonline.com SUNDAY, MARCH 23, 2:00PM Kosten Foundation Kick it 5k Benefitting the Herb Kosten Pancreatic Cancer Research Foundation. Memphis, TN www.racesonline.com FRIDAY, MARCH 28, 6:30PM Caitlin’s Help for Hope House 5K Benefitting the children and families of Hope House, Tennessee’s only preschool and social service agency working for families impacted by HIV and poverty. Memphis, TN www.racesonline.com
SATURDAY, MARCH 29, 8:00AM Northpoint Christian School Color Fun Run 5k Benefitting the elementary children of Northpoint Christian School with a new playground that keeps them living fun, active, and healthy little lifestyles! Southaven, MS www.racesonline.com SATURDAY, MARCH 29, 9:00AM Race for Recovery All money raised at this event will go directly to providing treatment to participants of the Shelby County Drug Court. Memphis, TN www.racesonline.com SATURDAY, MARCH 29, 9:00AM Fight For Childhood Obesity Benefitting the CampGetFit Foundation. Memphis, TN www.racesonline.com SATURDAY, MARCH 29, 8:00PM Glow in the park 5k Memphis The Glo Run is a nighttime 5k through a dream world energized with lights and music. Check it out at www.TheGloRun.com. The Glo Run is excited to be partnering with Mid-South Food Bank as our official benfeciary. Memphis, TN www.racesonline.com SUNDAY, MARCH 30, 9:00AM 26th Anniversary Wolfman Duathlon 3 Mile Trail Run, 6 Mile Mtn Bike, 1 Mile Trail Run Great event to start your multisport season. Wonderful post race hamburgers, hot dogs and music. Memphis, TN www.racesonline.com
ONLINE REGISTRATION IS NOW OPEN! Zero Prostate Cancer Run/Walk Half-Marathon & 5K 7:30 am, Saturday, April 26, 2014 Memphis Botanic Gardens Our mission is to end prostate cancer. We will save lives and stop pain and suffering by advancing research, encouraging action, and providing education and support to men and their families. Go to: zeroprostatecancerrun.org/memphis today to register!
Gold Sponsors:
Presented by: The race is part of the Zero Prostate Cancer Run series, America’s Premier Men’s Health Event Series, taking place in more than 30 cities nationwide in 2014.
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HEALTH+FITNESS | March 2014
portraiture | fine art weddings
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PHOTO FI N ISH
MIKE CODY 4 MILE CLASSIC
BENEFITING RHODES COLLEGE CROSS COUNTRY / TRACK & FIELD TEAMS
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1. David Cooper
8. Caroline Sumner and Joe Korth
2. Jonathan Boswell and Mallory Bader
9. Les Macdiarmid and Lynn Macdiarmid
3. Michael Foster
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10. Barbara Zoccola and Valerie French
4. Kelly Henson
11. Faith Jackson (4th time doing this race!)
5. Mike Dupper (from Oxford)
12. Ray Karasek
6.Arther Guloino and Foster Ledden
13. Veronica Swannigan
7. Bryan Roberson and Gary Windham
14. Kira Curry and Amy Handelman
Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com
Exp 05/31/2014
MARCH 29, 2014
9:00 A.M.
Le Bonheur Children's Hospital LeBonheur Children’s Hospital in Memphis, Tennessee, treats more than 250,000 children each year and is known for cutting-edge programs in pediatric neuroscience, orthopedics, critical care and cardiovascular services. Le Bonheur’s 255-bed hospital features state-of-the-art technology and family friendly resources. Serving as the primary teaching affiliate for the University of Tennessee Health Science Center, the hospital trains more pediatricians than any other hospital in the state. LeBonheur is rated as one of the nations “Best Children’s Hospitals” by U.S. News and World Report.
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For more information, registration and a list of all fitness opportunities please visit cumcmemphis.org and click on the athletic page.
HEALTH+FITNESS | March 2014
Christ United Methodist Church 4488 Poplar Ave. • Memphis, TN
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MOVE IT MEMPHIS 5K /10K PRESENTED BY GREATER MEMPHIS CHAMBER
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1. Kevin Leathers and Laura Leathers
7. Kelli Ratton and Allyson Ratton
2. Penny Tubbs
8. Patsy Pearson and Vivian Harris
3. Jennifer Weber
9. Quincey Young and Mishandra Bethel (1st 5k together!)
4. Stephanie Poarch
10. George Allen (79 years old)
5. Justin Pikula and Cameron Pikula
11. Clarita Atkinson and James Atkinson
6. Tevin Howell and Chris Mansour
Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com
Now with five convenient locations, we're 10 minutes from wherever you are.
901.381.4MOG(4664) memphisorthogroup.com