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INSPIRING ACTIVE LIFESTYLES SINCE 1996

Kristy Fenster Avery

FIT MOM + FITNESS COMPETITOR

MAY 2016

OPTIMIZE YOUR

GROUP RIDE

Paleo-friendly Memphis In May

GREAT AMERICAN

RIVER RUN 5K & HALF MARATHON

Blackberry COBBLER FUN & EASY

Festival HAIR


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Think Think OrthoMemphis

Urgent Orthopaedic Care Now with two convenient Mid-South locations, it’s easier than ever to skip the ER and save time and money. For sprains, muscle, bone, or joint injuries, Think O. OrthoStat provides fast, urgent care and you’ll always be seen by an orthopaedic specialist. For more information visit orthomemphis.com or call 901.261.STAT.

hand | elbow | shoulder | knee | hip | foot & ankle | spine

OrthoStat

WALK-IN HOURS MEMPHIS M–Th: 8a – 8p

MEMPHIS

SOUTHAVEN

901.261.STAT (7828) 6286 Briarcrest Ave. | Memphis, TN

901.261.STAT (7828) 7580 Clarington Cove | Southaven, MS

A division of MSK Group, P.C.

orthomemphis.com

®

Fri: 8a – 5p

SOUTHAVEN M–Fri: 8a – 5p


Left: Kimberly Hall, brain aneurysm survivor, with the 3D model of her head that Dr. Arthur used to save her life. She’s now back to teaching and grateful for each new day ahead.

6325 Humphreys Boulevard | Memphis, TN 38120 | Appt : (901) 522-7722 | Office : (901) 522-7700 Additional Outclinics: Union City, TN | Jackson, TN | DeSoto, MS | Grenada, MS | Tupelo, MS | Batesville, MS

HEALTH+FITNESS | May 2016

SEMMES-MURPHEY.COM

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H+F MAY ES TABLISHED IN 1996

ON THE COVER

20 years and running stronger Publisher Amy Goode

8 Memphis in May:

Great American River Run Half Marathon and 5k

amygfitness@comcast.net

901.218.4993

CONSULTANTS

18 Fitness to Festival Hair 24 Kristy Fenster Avery,

Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005

Fit Mom

38 Optimize Your Group Ride 42 Paleo-friendly Blackberry Cobbler

LIVING HEALTHY 12 Shade Your Eyes from UV Rays 14 The Do’s and Don’ts of Sprains,

FIT FOOD

16 New FDA Laser for Unwanted Fat

IN EVERY ISSUE

Strains and Broken Bones

BEAUTY 20 Spring Beauty Guide:

Our Top Picks For Your Skin

FITNESS

HEALTH+FITNESS | May 2016

22 Coach’s Corner: Fitting In Fitness 26 Fit Moms: How They Stay Fit

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40

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40 Green Pea Medley

6 Starting Line 8 Fit News 34 Weekend Warriors: – Brittany Gilliam – Kirby Long

44 Events Calendar 46 Photo Finish:

– Puppy Up Race

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Laurenne Hom Contributing Writers Robin Beaudoin Christin Yates Andrew Chumney Margaret Molteni Justin Fox Burks Amy Lawrence Erica Walters Graphic Design Brian Williams Photographers Philip Murphy Sarah McAlexander Ziggy Mack Chris Hope Jen Russell 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2016.

On the Cover: Manuel Zavala and Jenny Turner Koltnow

Kristy Fenster Avery Photo by Tindall Farmer


Regional One Health has created a new care experience at our new location in East Memphis, where 385 crosses Kirby Parkway. Multispecialty care, physical therapy, pain management, specialty women’s services, urology, and a pharmacy are offered at this modern and convenient health care campus. It’s not just our job to create new, convenient services that help you live a healthier life; it’s what we love to do. Call 901-515-EAST to schedule an appointment or visit RegionalOneHealth.org/East for more info.

AN APPOINTMENT WITH

convenience.

HEALTH+FITNESS | May 2016

East Campus • 6555 Quince Road • Memphis, TN 38119

RegionalOneHealth.org/East

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STARTING LINE

Fit Trip

H+F Gives a Shout Out To… Cory Prewitt He won 1st place overall at the Race For Recovery 5K with a time of 21:29.

Sean Hilsdon climbed Mt. Olympus in Salt Lake City, UT. He hiked 3.5 miles to reached the 4300 ft snow covered summit in two hours. While visiting Utah, Sean And April Hilsdon also hiked The Arches National Park in Moab, UT. They say both views “were amazing with so much to do.”

Been on a Fit Trip? Send your photo and a brief caption to hailey@memphishealthandfitness.com and you maybe in the next issue of H+F! H+F Editor, Hailey Thomas hikes in Chilean Patagonia

Reginelli Recommends: LINEN Sauvignon Blanc

HEALTH+FITNESS | May 2016

Crisp, refreshing with a nose of tropical fruit, yet not too sweet, LINEN Sauvignon Blanc is delightful. From Walla Walla in Washington State, LINEN is the perfect wine to enjoy on the beach or at a backyard cookout. It pairs well with seafood, grilled salmon, and vegetarian dishes. On sale $14.99. See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call (901) 578-2773 or visit PyramidWines.com.

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Grayson Lee, Adam Cruthirds, Allie Allen, and Daniel Tancredi at the Race to Remission festival at MUS. The fundraising effort has garnered about $60,000 this year in support of St. Jude. To donate go to: fundraising.stjude.org/racetoremission

Fit Pick for Mom: Electra Women’s Townie Original 7D

The Townie is all about fun and fitness, no special shoes or clothes needed. It boasts a Shimano 7-speed drivetrain and slick twist shifter that make easy work of hills. The laid-back frame, wide tires, and plush saddle provide a comfy cruise that’s made for carefree afternoons. And it comes in seven cool colors. $499. thepeddlerbikeshop.com.

COMING TO THE JUNE ISSUE OF H+F Men’s Health & Wellness • Fit Fathers Food Trucks • Podiatry

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


H+F TEAM Amy

When not beating the streets looking for the next fitness craze, Amy enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy.

No Pain is Your Gain and Our Goal

Hailey

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

Laurenne

Laurenne is a freelance web designer, graphic designer, writer, and editor who has worked her way through 11 different countries and 24 states. She’s an avid cyclist, who biked 1500 miles across half the country in 2014. She also loves pilates and never does the same workout twice!

Edward

Edward has been photographing everything from sports to nature, architecture, weddings, and models for nearly 17 years. His polish background gives his work a unique eastern European style. You’ll see him running and mountain biking around Memphis when he’s not photographing events around the city.

Christin

A freelance PR/Marketing professional, Christin Yates began running in 2010 and hasn’t stopped since. She now runs everything from 5Ks to marathons, and is an RRCA certified running coach. When not on the pavement or trails, you can find her hanging out with her rescue dogs. Visit her website at christinyates.com.

Sarah

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

Erica

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

Our experienced physicians are committed to providing exceptional patient care in Orthopedic Surgery, Sports Medicine, MAKOplasty & Physical Therapy. J. Ted Galyon, M.D. W. Lee Moffatt, M.D. Peter B. Lindy, M.D.

Call to schedule your appointment today.

Robin

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

Jennifer Brezina is a marketing and PR professional who loves Memphis and exploring the Mid-South. She recently joined her first community supported agriculture network and will lead a Girl Scout Troop in the fall. Her husband Paul is a physician at Fertility Associates of Memphis, and together they have 7-year-old twins. They worship at Germantown United Methodist Church and invite you to join them!

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.

facebook.com/ MemphisHealthFitnessMag

@MemHealthFitMag

please recycle

East Memphis Location

Bartlett Location

Loewenberg Building 6005 Park Ave., St. 309

Medical Arts Pavillion 2996 Kate Bond Rd, St. 301

(901) 682-5642

(901) 791-0347

HEALTH+FITNESS | May 2016

Jennifer

www.eastmemphisortho.com

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FIT NEWS

Getting in the Zone with AutoZone and Memphis in May Great American River Run – Memorial Day Weekend At first, a half marathon and 5k road race may not seem to go hand-in-hand with Memphis in May International Festival. Do barbecue and rock concerts really mesh with water bottles and running shoes? After talking with the folks at Memphis in May International Festival and presenting sponsor AutoZone, we say, “YES!!” “The decision to add something participatory and health-oriented was relatively easy,” says James L. Holt, president and CEO of Memphis in May, who shared that the board and senior management had looked at the increasing interest in fitness oriented activities in the Memphis area, especially with the millennial generation, and decided the best way to reflect our city was to add a run. And, in typical Memphis in May fashion, they went big with their idea – creating both a half marathon and a 5k for their inaugural venture. Both events start and end at Tom Lee Park, the Festival’s mainstay home, and each will showcase the Mississippi River with live entertainment along the routes and a rocking after-party with food, beverages and a concert featuring the Dead Soldiers and the North Mississippi Allstars. The Festival continues the “go big” philosophy with medals for every finisher in both events, as well as complimentary entry into the inaugural Memphis in May Memorial Day 901Fest later that afternoon. The first year fitness event isn’t only about the party; Memphis in May executives noticed a change in our community and wanted to reflect that in the festival programming. And

that is where Great American River Run presenting sponsor, AutoZone, comes into the picture. AutoZone is a decades-long sponsor of Memphis in May events, and when asked to continue their involvement this year, they didn’t hesitate to step up in support. “Our organizations share a deep, longstanding commitment to Downtown Memphis and to creating experiences and resources to drive engagement and build community,” says Jenny Turner Koltnow, Director of Communications and Community Relations, Customer Satisfaction. “Few events bring people from all walks of life together like the Memphis in May International Festival—and MIM does it for a month! We have music with Beale Street Music Festival and food with the World Championship Barbeque Contest; the Great American River Run now brings an endurance and wellness event to engage individuals, families and organizations, regardless of fitness level, to celebrate our beautiful community.” AutoZone lends more than their name to their sponsorship. They have actively encouraged AutoZoners—their employees--to run or walk in the event. This isn’t new for AutoZone: Being and staying healthy is a part of their culture both in Memphis and around the globe. Teams of AutoZoners regularly participate in walks and runs together. The Great American River Run gives them another opportunity to drive engagement and include family and friends. From Memphis in May’s perspective, the AutoZone partnership does much more than support the race.

by Hailey Thomas

“My wife, friends, family and my AutoZone family are my support group: they celebrate fitness milestones with me, cheer me up, support my efforts to be healthy and keep me accountable,” says AutoZoner Manuel Zavala. “It’s great to be able to work and train Downtown, while enjoying the view of the Mississippi River, Mud Island Park, and Tom Lee Park. I’m thrilled we have an AutoZone team participating in The Great American River Run to take full advantage of the Downtown scenery.” “We believe AutoZone’s commitment to health and fitness should serve as an example for other companies in our region. Join in, create a team to walk or run this year. We’d love for every major company to send a group.” Says Jim Holt, CEO of Memphis in May International Festival. AutoZone’s deep commitment to the Greater Memphis community is part of their culture. AutoZone opened their very first store in 1979,, and even after 37 years of growth and expansion to fifty states and operations on four continents, the lion’s share of their philanthropic dollars stays in Memphis. AutoZoners initiate and lead dozens of activities and projects to help the community—from arranging volunteer projects to leading 5K walk teams. AutoZone’s leadership in the automotive industry extends to civic leadership at home, and they embrace this responsibility and opportunity.

GREAT AMERICAN RIVER RUN HEALTH+FITNESS | May 2016

Date: May 28, 2016

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Start Location: Tom Lee Park, Memphis TN Half Marathon Start Time: 7:00 am 5K Start Time: 7:30 am Race Course Map: memphisinmay.org/run-maps Registration: memphisinmay.org/great-american-river-run Hashtag: #MIMGARR Sponsors: AutoZone, Baptist Memorial Healthcare, Nike, BlueCross BlueShield, Breakaway Running, Kroger, Memphis Health + Fitness, Metropolitan Bank, Michelob Ultra, PowerAde, United Capital Charitable Partner: Wounded Warrior Project photo by Lisa Buser


You know your shoe size, dress size, favorite color, breast density …

wait, what? Forty percent of women have dense breasts, but most don’t know it. Unfortunately, dense breast tissue increases a woman’s risk of breast cancer and makes early detection more difficult. Baptist Women’s Health Center is the only facility in the Mid-South to offer advanced ABUS cancer screening, designed specifically for women with dense breasts. To find out more, visit baptistonline.org/density.

womens.baptistonline.org

HEALTH+FITNESS | May 2016

Get Better. 901-227-PINK (7465)

11


FIT NEWS

Bikesmith Expands and Opens Memphis’s First Pump Track For the uninitiated, a pump track is a circuit of dirt berms and mounds designed to help cyclists around the track without pedaling. Jim Steffen (owner) and David Evans of The Bikesmith have been planning the 4,500 square foot track all winter and are excited to introduce Memphis to the concept. “Pump tracks are really fun. They’re great for riders of all levels,” Steffen says. “I’ve seen kids on balance bikes have a blast on them and I’ve seen seasoned mountain bikers burn them up refining their handling skills. Pump tracks aren’t nearly as intimidating as a BMX tracks can be for riders, but they’re just as much fun, if not more so.”

HEALTH+FITNESS | May 2016

The pump track is part of The Bikesmith’s recent expansion. They’ve opened an extended patio that leads out to the new track in the Broad Avenue Arts District. The Bikesmith is all about being unconventional. They’re located in a converted automotive garage. While a mechanic works on your bike; they invite you watch, ask questions, and taste some of the local craft beer they sell.

E NT IR E FAMILY

35 $

A MONT H

12 Final. MH.11.4.15.indd 1

Steffen says, “We’re a bike shop for people who love bikes, people who love the craftsmanship, people who know the difference a great mechanic makes, and for people who just know that bike riding is a blast.” Other cities have used pump tracks as a way to spark interest mountain biking and encourage people to the sport. Steffen hopes that will happen in Memphis and that more pump tracks pop up. But mostly his goal for the pump track is the same as when he opened the shop: “Get more people riding and having a great time, because bikes are awesome.” The Bikesmith is holding a grand opening for the new extended patio and pump track on May 14 from 11am-5pm at their shop at 509 N Hollywood. Look for a food truck and a Wiseacre tent on the patio serving draft beer. There will be door prizes and Steffen promises lots of high fives. Visit The Bikesmith online at www.bikesmithtruck.com

You’re not the only one in your family who wants to work out. Family memberships at Church Health Center Wellness are only $35/month. No enrollment fees. No add-ons. No hassles. Call 901-259-4673 to get started. 1115 UNION • CHURCHHEALTHCENTER.ORG

11/4/2015 3:45:54 PM


HEALTH+FITNESS | May 2016

1660 Bonnie Lane, Cordova TN • cordovamedical.com 13


LIVING HEALTHY

Shade Your Eyes from UV Rays With summer just around the corner, it’s prime time to start thinking about protecting your and your family’s eyes. Ultraviolet rays are categorized as UVA, UVB, and UVC. The naked eye cannot see them, and exposure continues even when it is cloudy. Rays also are reflected from the ground, water, snow and other bright surfaces.

UVA RAYS UVA rays are always present, both inside and outside, so your lenses, must offer protection. These particular rays are associated with eyestrain and fatigue, especially for those people who often work on a computer.

UVB RAYS People are most familiar with UVB rays because they are the most damaging to the skin. However, they are equally harmful to the eyes. Some studies have shown them to be causative factors in the development of cataracts, macular degeneration, and skin cancer around the eyelids. While they are damaging for people of all ages, they are particularly dangerous for children. Parents should make sure their children wear sunglasses for outdoor activities or sports to help prevent vision problems later in life.

UVC RAYS

HEALTH+FITNESS | May 2016

UVC rays cause the most damage to the body and the environment, but they are generally absorbed by the upper atmosphere and do not reach the earth’s surface. In areas where ozone depletion is an issue, UVC rays are becoming more of a concern.

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BLUE LIGHT Blue light from electronic devices such as computers and phones may be just as damaging as UV rays outside. It’s also found in overhead lighting and outdoors. Blue filtering screens or devices in lenses can help those with early stage cataracts and macular degeneration. Consider these options if you have a family history.

HOW TO PROTECT YOURSELF Take precautions indoors and outdoors and mind UV warnings in the news. Make sure to wear hats and sunscreen in addition to sunglasses. Everyday lenses in both clear and tinted shades should be made of UV-blocking materials or have a UV-blocking coating. UV stickers on glasses or sunglasses don’t necessarily mean that they are fully protective. According to regulations, sunglasses must block at least 70 percent of UVB rays and 60 percent of UVA rays, but it’s recommended that you look for ones offering at least 98 percent protection. Wear glasses that offer more coverage around your eyes and face.

SUNGLASSES SHOULD: • Reduce glare • Filter out 99 to 100 percent of UV rays • Protect eyes with lenses that pop out, not in • Be comfortable to wear • Not distort colors

by Warren Johnson, OD

Polarized lenses with anti-glare coatings and iridium lenses are the ultimate enhancements available to filter UVA and UVB rays. Flash mirror coatings on sunglasses also reduce glare and add a little more style. For people who wear contact lenses, be aware that they can be made with UV protection, and this will decrease the amount of rays that enter the cornea. However, it is still important to wear sunglasses to protect the areas not covered by the contacts. Consult with your eye doctor on purchasing any type of prescription lenses or eyewear. Your optometrist can determine the best type of UV protection for you and your family— whether for glasses, sunglasses or contacts— and can tailor your UV protection that suits your lifestyle. Eyewear Gallery has a number of types of lens and frames for fashion, casual, and sport to protect your eyes from these sight threatening sources of damage. Contact the office for more information: (901) 763-2020. Dr. Warren Johnson is a medical optometrist at Eyewear Gallery. For more information about Eyewear Gallery, please call (901) 763-2020 or visit www.EyewearGallery.com


HEALTH+FITNESS | May 2016

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LIVING HEALTHY

Summer Time is Prime Time for Sprains, Strains, and Broken Bones With warmer weather fast approaching, you and your kids are likely looking forward to spending more time outdoors. Playing organized sports or simple backyard activities can increase the risk for bone and joint injuries in children. Families often wonder which injuries require a trip to the emergency room and which can wait for the pediatrician or orthopedist during regular office hours. These are decisions that need to be made quickly and parents may be unaware of the signs and symptoms of more serious injuries.

• Check to see if there is any bleeding near the injured area. This could mean that the fracture is “open,” which means the bone might have broken and poked through the skin. This should also be treated at the emergency room.

If you feel you need to go the emergency room, then it is important to support the arm or leg with a large pillow, stack of towels, or rolled up newspapers. This will provide some comfort and support while on the way to the emergency room.

• Check to see if fingers or toes are pink. This means that there is good blood flow and the injury has not damaged any blood vessels. If the fingers or toes are not pink, you will need to go to the emergency room.

WHAT NOT TO DO

Here are some important steps to follow if your child sustains an injury this summer:

• Finally, if the injured area looks normal, if there is no bleeding, and if the fingers or toes are pink; ask your child to gently move the joints (elbow, wrist, ankle, etc.) near the injured area. This might be a bit painful if a sprain or strain has occurred. However, most children will not move the joints near a badly broken bone because it will be too painful. If they are unable to move these joints due to the pain, you should go to the emergency room.

• D  on’t try to “set” or realign the arm or leg. Doing so could cause further damage and pain.

WHAT TO DO • K  eep them still and help them support the injured area. Most kids will instinctively hold their arm or leg in the safest and most comfortable position after an injury. • M  ake sure they are breathing normally (crying is a good sign that they are getting plenty of oxygen) and help comfort them so they remain calm.

HEALTH+FITNESS | May 2016

• C  heck to see if the injured area looks normal. Severe fractures (those that need to be treated at the emergency room) usually exhibit some degree of visual abnormality. The arm or leg may be bent or badly swollen.

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By Derek Kelly, M.D.

If everything appears normal from the steps above, it is probably safe to wait and make an appointment with your child’s pediatrician or orthopedic surgeon during regular office hours.

• D  on’t apply a tight wrap or constricting bandage. Broken bones cause swelling that could be made worse by tight bandages.

• D  on’t give your child anything to eat or drink before a nurse or doctor in the emergency room says to do so. Giving your child food or drink could delay the use of certain medications to help control the pain and repair the broken bone. By following these steps, you can help your child remain calm and determine what care is necessary while also minimizing pain or the risk of further injury. Dr. Derek Kelly is a Pediatric Surgeon with Campbell Clinic. To schedule an appointment call 901.759.3100 or visit www.campbellclinic.com


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HEALTH+FITNESS | May 2016

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LIVING HEALTHY

A New Body With SculpSure Getting that perfect body and reducing unwanted fat is a big focus for many people, especially as we start thinking about shorts and swimsuits. Unfortunately, 89% of Americans report feeling bothered by excess weight on their bodies. Even with a healthy diet and rigorous exercise, we become frustrated that it can be hard to elim-inate fat in some areas, like the abdomen and love handles. Now there’s SculpSure: a breakthrough technology that reduces stubborn fat in problem areas for a more slender, sculpted figure in just 25 minutes.

versatility, offering physicians the ability to customize treatment to each patient’s desired results. SculpSure is an excellent alternative to CoolSculpting®. During a CoolSculpting pro-cedure, a device freezes the targeted fat cells. The frozen fat cells eventually die and are naturally removed by the body; however, the CoolSculpting procedure only tar-gets one area per treatment, takes twice as long as SculpSure, and is more expensive than this new alternative.

SculpSure is a safe, effective, non-invasive treatment that eliminates up to 24% of treated fat with no downtime. Patients can immediately return to their normal activities. This innovation couldn’t come at a better time, since nonsurgical fat reduction procedures are one of the fastest growing categories in the aesthetics market, with a 42% increase in procedures performed from 2013 to 2014.

SculpSure is FDA approved and works on all skin types. It is intended for patients who are struggling with stubborn fat in common trouble spots where diet and exer-cise hasn’t worked. Multi-site testing yielded over 90% patient satisfaction, with re-sults seen as quickly as six weeks and optimal results usually seen in twelve.

SculpSure’s patented, breakthrough technology utilizes a selective wavelength laser that precisely targets fat cells under the skin. The laser raises the temperature of body fat to disrupt and destroy those subcutaneous fat cells, which are then natural-ly eliminated over time and do not return. The SculpSure device is also designed for maximum

To be able to achieve this level of body sculpting without surgery or recovery time is an mazing breakthrough for this category. Most people have areas of stubborn fat that seem impossible to get rid of and SculpSure can help these patients achieve the noticeable results they’re looking for with a treatment that fits into their busy life-styles.

HEALTH+FITNESS | May 2016

before

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by Leah C. Tonkin, MD

Benefits of SculpSure:

after

• FDA approved

• No downtime

• Non-surgical and non-invasive

• O  nly requires one treatment in most cases

• 25-minute procedure

If you are interested in learning more about SculpSure, contact Adams Patterson at (901) 767-3810 or visit www.adamspatterson.com.

Dr. Leah C. Tonkin is a Board-Certified Physician at Adams Patterson Gynecology & Obstetrics. For an experienced and knowl-edgeable team offering the most advanced solutions, Adams Patterson is your health & beauty resource.


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HEALTH+FITNESS | May 2016

REGISTER. RUN. PARTY.

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BEAUT Y

Fitness to Festival Hair It’s Memphis in May and that means music, barbecue, the MIM Triathlon, and the Great American River Run. Follow these easy steps to go from your fitness routine to fabulous festival hair without missing a beat.

Fit

Fit

Fit

1. P  rep hair with Oribe Dry Texturizing Spray, Oribe Dry Thick Finishing Spray, and Oribe Impermeable Anti-Humidity Spray.

1. P  rep hair with Redken Braid Aid, Oribe Dry Texturizing Spray, Oribe Shine Spray, and Oribe Impermeable AntiHumidity Spray.

1. B  efore workout, apply Redken Braid Aid and a small amount of Oribe Curl Gloss.

2. P  ull hair into a ponytail in center of your head and leave hair hanging long.

2. Either put hair in a low ponytail or bun or create two low side braids, starting at the ears.

Festival 1. T  ake down pony tail and respray hair with Oribe Dry Texturizing Spray, Oribe Shine Spray, and Oribe Impermeable Anti-Humidity Spray. 2. Dry hair with hairdryer or let air-dry.

HEALTH+FITNESS | May 2016

3. O  nce dry, part hair down the middle. Loosely braid each side and fix a small ponytail at each end.

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4. F  inish with Oribe Shine Spray and Impermeable Anti-Humidity Spray. Add flower crown or favorite hair jewelry.

Festival 1. If wearing braids, leave them in after workout. If wearing a ponytail or bun, add Oribe Dry Thickening Spray and air-dry hair or use hairdryer. 2. C  reate a loose braids on either side of your head, starting at the ear. 3. T  ake left braid, pull to loosen the braid and make big plaited sections. Use bobby pins to help wrap the braid into a bun, pinning as you go.

2. M  ake one large French braid down the middle of head or one on each side, divided evenly down the middle.

Festival 1. K  eep braids in and add Oribe Dry Texturizing Spray and allow hair to air-dry or use hairdryer. If you have straight hair, allow hair to dry all the way. If you have wavy or curly hair, continue below after hair is 85% dry. 2. A  dd Oribe Dry Thickening Spray and Shine Spray. Finish with Oribe Superfine Hairspray and add hat.

4. T  ake right braid and pin along the back of your head. Wrap the end and pin as you go along. 5. A  dd Oribe Superfine Strong Hairspray, Shine Spray, and Impermeable AntiHumidity Spray to finish. Add flower crown or your favorite head jewelry.

All clothes and jewelry by Crazy Beautiful, crazybeautifulmemphis.com / Styled by Erika Smith Hair and Makeup by Elaine Clayton, Salon387memphis.com / All makeup by Senna cosmetics / Model, Evelyn Diaz


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HEALTH+FITNESS | May 2016

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BEAUT Y

H+F 2016 Spring Beauty Guide Ready for your most youthful skin yet? Our experts reveal the best products for beautiful, flawless skin. SkinMedica TNS Eye Repair

Regenica Rejuvenating Dual Serum

Amarte Wonder Cream

Designed to repair, nourish, and protect the delicate skin surrounding the eyes. Its rich texture supplies plumping moisture with hyaluronic acid in order to diminish dehydration lines and increase radiance and brightness. Vitamins A, C, and E provide antioxidant protection as they condition the skin and help to lighten dark circles under the eyes. Peptides and TNS awaken and brighten the eye area, helping to preserve a youthful appearance. $98

A revolutionary breakthrough in skincare. The twin chambers delivers both a 95% concentration of patented MRCx™ next generation growth factor technology and a powerful formula of over 10 skinessential ingredients including advanced copper peptides, amino acids, anti-oxidants, and plantbased extracts. Put modern technology to work to reveal your most beautiful asset—your skin. $200 until 6/30/16 (regularly $250).

Experience the power of the pearl. This multi-tasking moisturizer has both anti-aging and rejuvenating ingredients. Pearls in skincare deliver substantial antioxidant, hydration, and brightening properties that help diminish fine lines, wrinkles, sunspots, and freckles. $120.

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Obagi Retinol 1.0 Fight the signs of premature aging caused by environmental aggressors to promote a more radiant and youthful looking complexion. 1% retinol boosts cell turnover to minimize fine lines and wrinkles while diminishing hyperpigmentation. Hydrating jojoba oil and shea butter promote firmness and elasticity as Vitamins C and E work synergistically to neutralize free radicals. $61

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Ossential Daily Power Defense A lightweight lotion designed to help protect and repair all skin types. Provides antioxidant protection to combat free radical damage. Helps tighten and firm the skin plus promotes healthy cell regeneration and protects against future skin damage. $150 (20% off in until 5/31/16). MemphisLaserClinic.com

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HEALTH+FITNESS | May 2016

BROAD AVE5K

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JUNE 24 + 7PM Presented by Benefiting Urban Bicycle Food Ministry

+ Trucker Hats for Age Group Winners + Free Cool Retro Shirts + Beer by Wiseacre Brewing + DJ After Party at Water Tower Pavilion

REGISTRATION NOW OPEN + $25 + racesonline.com


HEALTH+FITNESS | May 2016

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COACH’S CORNER

FITTING IN FITNESS

by Rachel Randall

When your schedule gets busy, exercise is often the first thing to go. With a little bit of creativity, commitment, and a touch of flexibility, you can always find ways to add in fitness. Here are a few tips to help you squeeze in that run you’ve been talking about.

SCHEDULE IT Block out a time for your run on the calendar, like you would any other appointment or meeting. Make it a part of your day and your routine, and encourage everyone who is a part of your schedule to do the same.

MAKE IT WORTH IT

INCLUDE YOUR KIDS Begin as early as possible to include your kids as part of your exercise. You not only do something healthy for yourself, but you model good habits for them. Start out by pushing their stroller while you run and then in a few years they can bike along side you. Before you know it, they’ll be running with you and one day they’ll be outrunning you!

C  OMBINE YOUR SOCIAL TIME WITH YOUR EXERCISE TIME If your schedule doesn’t allow for both a night out and a run, then combine them. Invite that friend you haven’t seen for ages to join you for a walk, run, or yoga class. Local running stores, like Fleet Feet, have group runs. Mark your calendar and invite your friends.

If you only have a few minutes, make the most of them. If your schedule says seven miles, but you only have time for three, don’t scrap the workout altogether because you can’t do the whole thing. Make it work with the time you have. Something is always better than nothing.

SQUEEZE IT IN Strength training, even though it’s good for us, is one more thing to fit into a busy schedule. The playground is great for pushups, planks, squats, and lunges. Make every minute count.

HEALTH+FITNESS | May 2016

A  UDIT YOUR SCHEDULE

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Reconsider the 30 minutes you spend on social media before falling asleep. Instead, go to sleep and get up a half hour earlier to run. If you have a show you can’t miss, then DVR it and go for a run instead. Save that show for the weekend. Figure out where you’re wasting time and replace it. Make the things that are important to you happen first.

Do you have questions about getting started or finding a plan to work for you? Stop in and talk to anyone on our staff. We’ll be happy to help!

Rachel Randall is the Marketing Director at Fleet Feet Sports. She is also a teacher, a musician, a mother of two active boys, and a runner. She finds a way to fit her runs in, but she does not clean her house unless you are coming over. For more information call (901) 761-0078 or visit our website at fleetfeetmemphis.com.


– Frozen Shoulder – Muscle Strain – Carpal Tunnel – Tennis Elbow – Knee Problems

– Tendinitis – Shin Splints – Back Pain – Headaches – Shoulder Pain

Dr. Darrin Jessop is Master Certified in Active Release Technique (ART). All of these conditions and more can be resolved quickly and permanently with ART.

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It’s me to visit Fleet Feet Sports. We GET runners. One award-winning store – two locaaons Memphis – 4530 Poplar Ave. | Collierville – 2130 W. Poplar Ave. 901-761-0078

Memphis | Collierville

HEALTH+FITNESS | May 2016

It’s time for a new year is it time for a new you?

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COVER FEATURE

Kristy Fenster Avery Owner Operator of Fenster Fitness and PINS FITCAMPS

fit MOMS

by Robin Beaudoin. Photos by Tindall Farmer. www.tindallfarmerphotography.com

MOM OF 2: Shiloh-4 and Banks, on the way this summer CERTIFIED: NASM Personal Trainer, NSCA Strength Training & Conditioning, ISSA Personal Trainer

Figure Competitor Kristy Fenster Avery entered her first figure competition at 19 years old and has been competing at the national level since 2008. You may have seen her on the cover or inside of magazines like Muscle and Fitness, Oxygen, Flex, and Planet Muscle. This (almost) mother of two is a fitness model, personal trainer, and figure competitor. She won Overfall Figure at the Southern Classic and placed in the top seven in the last eight NPC National level shows she has competed in. HOW DID YOU GET INTO STRENGTH TRAINING? I started with cheer and developed multiple eating disorders because of unhealthy weight demands. I was 5'2" and 115 pounds, while being told I was overweight. After transferring to the University of Mississippi, my body started to heal and began responding to my work in the gym. I changed my major to exercise science. I ended up returning to Uof M and I got my certifications in personal training. A couple from the gym approached me about competing in a figure competition. I thought training for it would be a healthy way to work on my body image issues and eating. I routinely makes first call out (top 5 of 30+ competitors) and just barely missed going pro in my last several shows.

“Fitness is a part of my life—not my whole life, even though it looks like it from the outside.” ADVICE TO OTHERS LOOKING TO COMPETE? Fitness is a part of my life—not my whole life, even though it looks like it from the outside. Girls in their 20s and 30s who compete professionally often make it their whole life. I learned to listen to one trainer and not every piece of advice I come across. I’ve worked with Mike Davies since I was 19, and he still remains my trainer as I train others. Now when I walk on stage, I’m ripped and lean at 123 pounds.

HEALTH+FITNESS | May 2016

Personal Trainer

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HOW DOES YOUR WORKOUT STAND OUT? The way I train my clients is with muscle confusion, by using different style of training. We isolate muscle groups in order to change the shape of the body. With women, I do a lot of big movements like back squats with body weight and plyometric movements. Women can’t be afraid to add weight to their workout. You won’t bulk up! FAVORITE EXERCISE FOR MUSCLE DEVELOPMENT? One of the best things that you can do for your legs is a lying leg curl, or any kind of lunge or step up, because it isolates the glute. WHAT NUTRITIONAL ADVICE DO YOU OFFER CLIENTS? Avoid using any type of drug and instead redistribute your body using food. I require a moderate to lower carb and lower fat diet. Women have to counteract the estrogen, which keeps us soft, by eating right. The only time, since I was 19, that I did not have my trainer structure my meal plans was when I was pregnant with Shiloh. I gained 65 pounds during that first pregnancy and after stern lecture from Mike, I followed meal plans all the way through this pregnancy and have only gained half that this time.

To workout with Kristy:

901.674.9355 or kristyfensteravery@gmail.com


ARE YOUR FEET IN CONDITION TO LAST YOU A LIFETIME? INTRODUCING EPAT, Extracorporal Pulse Activation Therapy, is an FDA approved, highly effective, non-surgical, NON-INVASIVE office treatment for a broad range of acute and chronic musculoskeletal conditions such as Plantar Fasciitis, heel spurs and Achilles tendinitis. EPAT is a unique set of pressure waves that stimulate the metabolism, enhance blood circulation and accelerate the healing process. Damaged tissue gradually regenerates and is eventually healed.

WE CARE ABOUT YOUR FEET Dr. Brian Kiel

Dr. David Moinester

901.767.5620

901.382.0393

995 S. Yates, Suite 2 Memphis

6575 Stage Road Bartlett

HEALTH+FITNESS | May 2016

Whether for routine foot care or surgery, PODIATRY CENTERS OF MEMPHIS offers caring, comprehensive treatments that can eliminate painful problems that prevent you from being as active as you need to be.

podiatrycentersmemphis.net 27


FEATURE

Patrice Griffin Director and Administrative Assistant at FedEx Service

fit MOMS by Robin Beaudoin. Photos by Edward Kolton.

MOM OF 1: Timothy, 17 WHAT ARE YOU PROUD OF? For me, it’s more about competing with myself. I’ve never been a very fast runner, but I did get a PR at the Firecracker 5K. WHEN DID YOU BEGIN TO RUN? I worked at Church Health Center (CHC), so I used the gym there regularly. It evolved into working harder, trying more, and then moving into running. HOW DID YOU REACH YOUR FIRST FINISH LINE? I was a part of the Women Run/Walk Memphis program, where I finished my first 5K. I usually run by myself, but when I was with CHC, there was a group of us who would run 4-4.5 miles on Wednesday mornings. I have been a member of Sisters in Motion Memphis, which was great motivation. We met in different areas throughout the city every Saturday morning. HOW DOES YOUR SON FEEL ABOUT YOUR RACES? I love to be an example for him; I want to let him know that fitness is important. We work out, go to the gym, and run together. He’s even trained with me and my personal trainer, Darius, at CHC.

“Women should not be afraid to strength train.” HOW DO YOU TRAIN? I strength train two days and try to get in at least 10 miles a week. I stay consistent and like to be in physical shape year round. WHAT DO YOU EAT DURING TRAINING? I cut back on sugar and processed foods, since they make you cramp up during a run. I try to eat healthy as a rule of thumb, but I have a weakness for Muddy’s Cupcakes. My favorite is the Tomboy, peanut butter and chocolate.

HEALTH+FITNESS | May 2016

HELPFUL ADVICE FOR BEGINNERS? Fitness comes in all shapes and sizes. It’s not about being a specific dress size or hitting a certain number on a scale. Fitness is more than those numbers. It’s about being able to climb three flights of stairs, chase after your kids, and carry in groceries in from the car.

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Don’t try to run a half marathon your first week. Listen to your body. If something hurts, pull back and feel it out. Start slow. Look for resources online and get plugged in with Memphis Runners Track Club. Get into groups and talk to people, because it is nice to see faces you know at the races. GET-UP-AND-GO GEAR? I have two pair of Brooks Ghost 7s, which are my running shoes. I weight train in Nikes. WORDS FOR FELLOW FIT MOMS? I would like for women to remember that we have to take care of ourselves SO that we can take care of others. Schedule some time for yourself. If you’re tired and run down, you’re not strong. Physical strength carries into mental strength. When I know I can accomplish a difficult training session, it fortifies me to know that I am prepared to handle life’s challenges as they come. Carve out time for yourself.

To workout at Church Health Center: 901.272.0003 or churchhealthcenter.org

Patrice squats 200 lbs at Church Health Center.


RSVP for our FREE No Obligation “Lunch & Learns” at The Collierville Chamber of Commerce!

May 5 & June 2, 2016 11:30-1:00

Discover your non-surgical options for anti-aging and skin rejuvenation Get all your questions answered in an informal, no pressure environment For both Men & Women

Door Prizes worth over $2,000 Sample products available RSVP (901)310-3530

Dinner Presentation

Ashtoria is a top 1% Bellafill provider in the country. Valerie Monismith, RN is a certified Bellafill Injection Trainer.

Aesthetic Secrets in Anti-Aging For both Men & Women

“Keep the wisdom, loose the wrinkles”

Located at The Shops of Carriage Crossing Collierville, TN Ask About Kybella! The no surgery solution to a double chin!

HEALTH+FITNESS | May 2016

Tues., May 10th at 5:30pm Amerigos Restaurant , Memphis $50 Reservation Includes a Certificate for a Medical Facial Treatment ($150 Value) and Dinner! Door Prizes worth over $2,000 Sample products Special Pricing RSVP (901)310-3530

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FEATURE

Stacy Haas Speech Therapist at Janna Hacker & Associates

fit MOMS by Jennifer Brezina. Photos by Edward Kolton.

MOM OF 2: Liam and Blakely, 8-months Some say raising twins is the extreme sport of parenting—double the fun, but double the diapers. Stacy Haas, 32, says it’s all about finding balance. She made exercise a priority throughout her difficult pregnancy and it’s paid off in her racing times. She recently set a personal record at the Amanda Price Memorial 5K with a time of 20:52, earning her second overall and first place female. She also reached a personal best at the New Orleans marathon with a time of 3:49, making her the first female from Memphis to finish. “I run for fun, but I also run to place,” she explains. “I set a goal for each time that I race, and that’s what pushes me.” Stacy has always been a fighter, despite challenges conceiving and a difficult pregnancy. She received help from Fertility Associates of Memphis and later became pregnant with twins. At 23 weeks, she was diagnosed with intrauterine growth restriction, indicating a problem with the placenta. Up until that point she had been speed walking about four miles every day. “After they put me in the hospital, I would do 30 minutes of gentle walking just to keep the blood flowing. It was an intense waiting game and I couldn’t even run to help manage my stress.”

“It took me about three weeks until I really started to feel like a ‘runner’ again and got my groove back. But now, I have come back even faster than before!” Stacy spent a month in the hospital being closely monitored. Her son’s umbilical cord developed a serious condition called reversal of umbilical arterial end diastolic flow, which resulted in an emergency c-section. Liam and Blakely were born at 33 weeks. The twins were healthy, but spent the next six weeks in neonatal intensive care.

HEALTH+FITNESS | May 2016

Under her doctor’s guidance, she resumed speed walking just two weeks after her c-section. “I started off walking about three miles a day for two weeks,” she says. “When I got cleared to run, it was the best news ever. That first run was a lot harder than I expected, but I slowly built up and listened to my body.” Stacy started out alternating between a run and a walk for three miles until she could run the whole thing. She eventually added on another mile and focused on building up speed.

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Stacy likes running around Collierville and runs four miles six days a week. “It took me about three weeks until I really started to feel like a ‘runner’ again and got my groove back. But now, I have come back even faster than before!” Liam and Blakely are doing well just like their mom. They babble a lot, smile, and have just mastered sitting up. Stacy makes time to run outside while the babies nap, if her husband, Kris, is home. If Kris, a pilot, is away, she’ll workout on her treadmill or take the twins on a walk. “As soon as they’re big enough for the jogging stroller, they’ll be my new running partners!” Stacy has her eyes set on even more races this year. She’ll be running the Opening Eyes to Autism 5K with the Janna Hacker & Associates team this month. She also has plans to run the St. Jude half marathon and beat her previous time of 1:44. “My next big goal is to run the Little Rock Marathon for one of those giant medals.”


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Individual results vary. Not all patients will have the same post-operative recovery and activity level. See your orthopaedic surgeon to discuss your potential benefits and risks.

HEALTH+FITNESS | May 2016

Light refreshments provided.

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fit MOMS

FEATURE

Allison Mueller Lead Trainer & Co-owner of Battle Axe CrossFit

by Laurenne Hom. Photos by Philip Murphy.

MOM OF 3: Colton-15, Caleb-12, Aiden-10 CERTIFIED: Spartan SGX Trainer, CrossFit Level 1, CrossFit Mobility, CrossFit Gymnastics BRAGGING RIGHTS: 1st place (in age group) Nashvegas Olympic Triathlon HOW DID YOU GET INTO OBSTACLE RACING? I’ve competed in triathlons and running races over the years, but they were never as fulfilling as CrossFit and Obstacle Course Racing (OCR), which brings endurance and fitness together. WHAT WAS YOUR FIRST OBSTACLE RACE AND HOW DID IT GO? It was the Nashville Spartan Sprint Race, which I did with a large co-ed team. We weren’t in it to be competitive, so we worked together, got filthy, and had a blast! HOW DO YOU TRAIN FOR AN OBSTACLE RACE? Depending on the race length, I ramp up my running during the months prior to a race. I work on the obstacles when I am fatigued and spend time practicing technique so I can be fast on the course. BEST ADVICE FOR PEOPLE WHO WANT TO TRY AN OBSTACLE RACE? The most important thing for anyone who wants to complete an obstacle race is to get a friend or friends to sign up with you. Training with others creates accountability and racing with others creates lasting memories.

HEALTH+FITNESS | May 2016

WHAT SETS OCR TRAINING APART FROM A TYPICAL WORKOUT SESSION? OCR training at Battle Axe is unique because we recreate many of the obstacles that people will encounter on race day. Nowhere else in Memphis offers wood walls to climb, tires to flip and drag, logs to carry, ropes to traverse, spears to throw, and many other real obstacles competitors will encounter in any mud run or OCR event. We teach valuable techniques that prepare clients and build their confidence to do things like climb an 8-foot wall. Even better, we train people to conquer these obstacles when fatigued during our Spartan SGX workouts that mimic race day conditions.

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FAVORITE PIECE OF TRAINING EQUIPMENT? I love the feeling of accomplishment after climbing over a tall wall or reaching the bell at the top of a rope climb. You feel like you can do anything after that!! WHAT NUTRITIONAL ADVICE DO YOU OFFER CLIENTS? Eat real food! Nothing processed. Shop the perimeter of the grocery store and eat a variety of veggies, meat, fruit, nuts, and healthy fats. Plan ahead and do a run through of your race day food plan a couple of weeks before the race. This will make sure you have enough in your tank to race and that the food will settle before you climb over all the obstacles!

To workout with Allison:

901.286.5590 or battleaxecrossfit.com

OBSTACLE COURSE RACING You’ve seen the pictures of them—covered in mud, wearing goofy headbands, and looking ridiculously happy. Obstacle course racing (OCR) is bringing together athletes of all levels and backgrounds and making them work together to cross the finish line. Competitors, often in teams, run a distance from 3 miles upwards of a full marathon, broken up by obstacles. Crawling through mud under barbed wire, dragging tires, or plunging into ice-cold water may not be your idea of a fun weekend, but for millions of people it’s a positive way to challenge your mental and physical strength. Within the realm of OCR, there are over a dozen brands whose races cater to beginners, families, serious athletes, costume-lovers, and even those who fantasize of being chased by zombies. Whichever race you choose, there’s almost always free beer and a fun party at the end.

UPCOMING OBSTACLE RACES BattleFrog Obstacle Race Series April 9 in Nashville, TN Commander Run Series April 9, 2016 in Lebanon, TN Deerslayer Obstacle Course Race April 16, 2016 in Johnson City, TN The Original Mud Run May 7, 2016 in Nashville, TN Camp LePrat Mud Run May 14, 2016 in Greenbrier, TN Mid-South Mud Run 5K May 14, 2016 in Millington, TN Tough Mudder June 11, 2016 in Sparta, KY GORUCK Challenge June 17, 2016 in Jonesboro, AK GORUCK Tough Challenge August 6, 2016 in Nashville, TN Spartan Sprint Aug. 20, 2016 in Fort Campbell, TN Rugged Maniac Obstacle Race Sept. 3, 2016 in Southern Indiana


find your balance BI S TRO S , B A R S , B E A U T Y, BODY

THANK YOU H+F READERS FOR VOTING US #1 LIFESTYLE CENTRE

POPLAR AVE @ GROVE PARK ROAD (901) 682-8436 • LAURELWOODMEMPHIS.COM

HEALTH+FITNESS | May 2016

Laurelwood

shopping center

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FEATURE

Paige Thompson Homemaker, carpool-driver, interior decorator, and volunteer

fit MOMS by Robin Beaudoin. Photos by Edward Kolton.

MOM OF 4 BOYS: Van-10, Hall-9, Max-6, Abe-3 WORKOUT OF CHOICE: Iron Tribe at Laurelwood. “It has totally transformed my life, from the inside out. It has helped me in every area of my daily routine.” BRAGGING RIGHTS: PR proud of upper body strength. Setting and achieving each goal along the way has given me great confidence. I always played tennis and ran, so my upper body strength was not the focus. Now I can do more consecutive pull ups than ever before. GETTING STARTED: I started Iron Tribe about a year ago and my husband started four months after. Growing up, I loved being on a sports team. Once I joined Iron Tribe, I was drawn to the family aspect of it. The 101 coach used to cater to my schedule, sometimes doing two classes in one day. I knew it was for me, because the classes were so short!

“I love the full body movements like box jump, kettlebell swings, and running.” HOW DOES IRON TRIBE DIFFER FROM YOUR FORMER WORKOUT? Iron Tribe combines personal fitness, nutrition, and community to change its members’ lives. The community is what separates this from most other workout facilities. The coaches keep us coming back with their contagious energy. We unite to reach common goals, which makes us all feel like family. The workout paired with the right food fuels me through my day. Since I have a husband and four kids, it helps prevent me from feeling drained. On an average day, we have 6 to 10 boys in our front yard, and I handle it best when I’ve taken 45 minutes to myself to clear my head!

HEALTH+FITNESS | May 2016

DOES YOUR GYM HOLD COMPETITIONS? We just finished a March madness bracket and I made it midway through. I was knocked out in the third round by my friend who recruited me. She made it to the final four. We did a Halloween 5K and had some obstacles throughout that. You can make it as competitive as you want.

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HOW DO YOU TRAIN FOR THE SPARTAN RACE? In October 2015, I did my first Spartan race in Fort Campbell, Tennessee with a team and coach from Iron Tribe. I never would predict I could climb a 15-foot rope or scale a wall. It was a little over 5 miles, with 20-25 different obstacles that included rope climbs and army crawls under barbed wire. It felt a bit like American Ninja Warrior, which my boys thought was hilarious. BEST ADVICE FOR THOSE CURIOUS ABOUT IRON TRIBE? Just put one foot inside the door. The coaches will instantly put you at ease about the process. Don’t let the setting and the barbells deter you from trying it. You can easily cater it to your personal abilities and needs. When I first started, we had partner workouts. My original partner was a senior named Becky, who was a rock star and couldn’t run fast, but loved the challenge and the push and the community.

To workout at Irontribe:

901.590.2095 or irontribefitness.com


If you are suffering with symptoms of varicose veins or hope to improve the appearance of spider veins, our experienced physicians can help. Contact Vein Memphis today to schedule a consultation with one of our physicians.

Dr. Sushma Parekh has practiced radiology for over 20 years and is fellowship trained in ultrasound at State University of New York in Stony Brook and is also experienced in performing interventional radiologic procedures including venography, angiography,and ultrasound guided treatments. Dr. Parekh is an expert in accurately diagnosing vein disease, an integral first step in the treatment of vein disorders.

INSURANCE ACCEPTED Schedule your consultation today

Our full range of treatments include: • Endovenous Laser Treatment • Ambulatory Phlebectomy • Sclerotherapy • Spider Vein Treatment At Vein Memphis, our physicians focus on treating a variety of vein disorders, including varicose veins and spider veins. Dr. Sushma Parekh has many patients achieve their vascular health goals by utilizing cutting-edge diagnostic techniques and a variety of treatment methods.

7656 Poplar Pike • Germantown, TN 38138 1264 Wesley Dr, Suite 502 • Memphis, TN 38116

901.333.2525 • veinmemphis.com

Looking for alternatives to surgery? Non-surgical options are available for chronic tendon and joint pain.

Call today for an appointment:

901-850-5756

Get Back in the Game of Life! NOW OFFERING STEM CELL THERAPY.

Come see what regenerative orthopedics can do for you!

Laura Lendermon, MD 9950 Crooked Creek Drive • Collierville, TN 38017

(901) 850-5756

HEALTH+FITNESS | May 2016

Tennis Elbow | Plantar Fasciitis | Achilles Tendonisis | Patellar Tendonosis Osteoarthritis | Rotator Cuff | ACL Injuries

www.lendermonsportsmedicine.com

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WEEKEND WARRIOR

BRITTANY GILLIAM, 27 BIRTHPLACE: Denver, Colorado JOB: Director of Operations, Hollywood Feed SPORT: CrossFit FAMILY: Husband: Andrew; four rescue dogs; 15 chickens! FITCLUB: I am a member of CrossFit Memphis, Faction Strength and Conditioning BRAGGING RIGHTS: I ran a Spartan Race outside of Nashville this past October, competed in the Battle of the Barbells CrossFit Competition in November, and competed in the CrossFit Games Open in February. FAVORITE FITNESS ACCOMPLISHMENT: When I started, I had little to no sports or gymnastics experience. Also, coordination is also not exactly my strong suit. When I got my first pull-ups, my first well-executed Olympic lifts, my first bar muscle up…those were milestones for me. Those little things that are done on a random weekday are the things I’ve been working months to accomplish. I ❤ CROSSFIT: CrossFit has benefited my life in so many ways. I have more confidence in my athletic abilities and myself. I set physically challenging goals and I meet them. It is such an incredible journey. NEXT CHALLENGE: By the time this publishes, I will have competed in my first ever power lifting competition and I plan to participate in a team CrossFit competition this August in St. Louis.

“CrossFit gives me more confidence in my athletic abilities and myself.” WW MUST-HAVE’S: Lululemon shorts and Born Primitive sports bras are the two MUST haves! BUCKET LIST: I would like to hike the Appalachian Trail or some of the beautiful sections of the Great Divide Trail.

HEALTH+FITNESS | May 2016

BEST EATS: I love Pete and Sam’s, where I can bring my own bottle of wine. I always have to get the house salad and some sort of alfredo dish!

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IF YOU COULD COME BACK AS AN ANIMAL WHAT WOULD YOU BE: Without question, one of the Hollywood Feed office dogs! Everyone here is passionate about their pets. All of the dogs here eat better than we do (really!) and are incredibly well taken care of… I would almost say spoiled! INDULGENCE: On my splurge days, you will likely find me eating mac and cheese (baked or it’s not worth it), the bar fries from Local Gastropub, or hovering over my own bowl of queso at Los Reyes. QUOTE: “But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint.” – Isaiah 40:31 Interview by Hailey Thomas. Photo by Ziggy Mack.


THE TIME TO GET IN SHAPE FOR SUMMER IS NOW. For a limited time only, get a 1-WEEK ALL ACCESS PASS and FITNESS ASSESSMENT absolutely FREE at Iron Tribe Fitness Memphis for more information call (901) 371-6170

offer.irontribefitness.com/all-access

REST BETTER, FEEL GREAT

WE PROVIDE BEAUTIFUL, LASTING SMILES At Aesthetic Dentistry of Collierville we provide you and your family the dental service necessary to improve the quality of life.

Call for a free consultation today 901.853.8116 or visit mycolliervilledentist.com

Alan O. Blanton, DDS 362 New Byhalia Rd. #3 Collierville, TN

HEALTH+FITNESS | May 2016

Dr. Blanton LOOK is a certified YOUNGER Pinhole® Surgical AFTER Technique Clinician. NCH! U L The procedure known as the lunchtime gum lift is used to treat gum recession.

At Mid-South Snoring and Sleep Apnea Dental Treatment Center we specialize in the treatment of sleep apnea and treat patients diagnosed with sleeping disorders and patients who are not compliant with sleep apnea treatment that involves a device known as Constant Positive Air Pressure (CPAP). A good night’s sleep is important for a healthy mind and body.

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WEEKEND WARRIOR

KIRBY LONG, 26 JOB: Apparel Buyer at Breakaway Running SPORT: Running FAMILY: 5 sisters, 1 brother, and 1 niece FIT CLUB: Breakaway Running Race Team, Swiftwick Athlete Ambassador, RunGum Ambassador, Salty Dogs Running Group (free to join), Breakaway Thursday night GR (free to join), Breakaway Running for a cause. BRAGGING RIGHTS: Mayors Cup 5K in Germantown, PR time—19:53 and 1st in age group. FAVORITE FITNESS ACCOMPLISHMENT: Setting a 1:40 PR at the St. Jude 2015 Half Marathon, 20-minutes less than before. I ❤ RUNNING: Running is a community all to itself. We accept everyone and encourage all to join. No matter what level runner you are, you belong. NEXT CHALLENGE: Bluff City 10K

Running is a community all to itself. We accept everyone and encourage all to join.” WW MUST-HAVE’S: Brooks Launch 3, Garmin 235, Brooks split shorts, Swiftwick socks, My Breakaway Run or Die singlet. BUCKET LIST: Boston Marathon BEST EATS: Deli on the Square’s Chicken sandwich with a sweet tea IF YOU COULD HAVE DINNER WITH ANYONE WHO WOULD YOU CHOOSE: Nick Simmonds. I would love to pick his brain on how he trains, how he manages to also run his own company, and the 2016 Olympic games.

HEALTH+FITNESS | May 2016

IF YOU COULD COME BACK AS AN ANIMAL WHAT WOULD YOU BE: Wolf. I have always love the character of a wolf and I even tried to get my mother to let me have one when I was a kid. We settled on a puppy...

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PET PEEVE: Trash on the ground. I hate running and seeing it, so I’ll pick it up and throw it away. Litter bugs are the worst. QUOTE: “To give anything less than your best is to sacrifice the gift.” –Steve Prefontaine

ARE YOU A ? WEEKEND WARRIOR ILEY@ CONTACT US AT HA FITNESS.COM MEMPHISHEALTHAND TO BE IN FOR YOUR CHANCE THE NEXT ISSUE!

Interview by Hailey Thomas. Photo by Philip Murphey..


Come race with us! 34 Years Strong

MAY 20 MIM Tri Expo latest gear, clinics FREE / 3pm - 7pm, May 21 Expo 9:30am - 6pm May 21 MIM Sprint Tri 1/3 mile swim / 12 mike bike / 3 mile run May 22 MIM Olympic Tri .93 mile swim / 24.9 mike bike / 6.2 mile run

WED, May 18, 6pm - 8pm / TIMED - SWIM THE COURSE / MIM Tri Site REGISTER: pr-eventmanagment.net

ANNIE OAKLEY BUFFALO bill ALL WOMEN’S RACE

ALL MEN’S RACE

Wild West Triathlon SAT JUNE 25, 2016 / 6:30 am

SHELBY FARMS

SUPER SPRINT: 1/4 mile swim / 8 mile road bike / 2 mile paved trail run SPRINT: 1/2 mile swim / 16 mile road bike / 4 mile paved trail run Pre-register: pr-eventmanagment.net

May 7 NATCHEZ TRACE CENTURY RIDGELAND, MS 25 / 50 / 62 / 100 miles active.com

June 4 HEATWAVE TRI RIDGELAND, MS .5 mile swim / 24.5 mile bike / 10K run active.com

DRAGONFLY TRI August 27 DRAGONFLY TRI SARDIS, MS .5 mile swim / 18 mile bike / 4 mile run pr.eventmanagement.net

HEALTH+FITNESS | May 2016

31st Annual

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4/25/16 5:54 PM


FITNESS

TRIATHLON TRAINING

by Bryant Funston

MAKING THE MOST OUT OF YOUR GROUP RIDE May is officially here, which means both the race season and the weather are heating up. Recreational and competitive cyclists are strapping on their helmet, throwing their leg over their bike, and heading off to their favorite group ride to suffer in the company of others. Memphis has many group rides that cater to all levels and speeds. They are a great for a number of reasons:

• They provide great motivation to push harder than you would on your own.

• The social aspect of training with others helps prevent mental burnout.

• The varied pace forces riders to work a wide range of intensity levels.

• They simulate road bike races and are great training for road cyclists.

Unfortunately, some of the things that make fast group rides great for road racers, make them less than ideal for triathletes. It comes down to the demands of both sports: Triathlons require a steady pace that will take you the distance, while road racing uses bursts of energy, followed by coasting in the draft. To maximize speed in a triathlon, settle into a steady, hard, sustainable effort. Big spikes in intensity may increase speed in the short term, but come at a cost in both energy and time in the long run. The human body can sustain a steady, sub-maximal effort up to a certain point known as the lactate threshold. Go over that point by too much or for too long, and the body will be forced to slow down and recover. The fastest time split comes by keeping a high, steady, smooth effort.

HOW CAN A TRIATHLETE BETTER SIMULATE THE DEMANDS OF THEIR SPORT WHILE STILL ENJOYING A GROUP RIDE?

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Maximize time spent in the wind. Drop off the back of the pack by about 10 yards and use the group as the pacer. It will force you to work harder and give you something to chase, without all the coasting that happens when riding in a pack. Pretend you are in your race and dial into the effort or zone you would be using. If the intensity increases too much or you start pushing too hard, pace back up to the group and get in the draft to recover. Rinse and repeat.

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To get a better idea if you are training too hard or not hard enough, set specific training zones to monitor your intensity. Training zones are based off of power and heart rate and are calculated specifically to each athlete. To learn more about training zones and how to calculate yours, visit www.buildpeakcompete.com/ threshold-zone-setting. Coach Bryant Funston is the co-owner of BPC Performance Coaching. BPC has worked with hundreds of athletes in the Memphis area and around the nation, helping time-crunched athletes maximize their potential. For more info call 901-308-7272 or visit buildpeakcompete.com.

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Make sure the duration of your effort is in line with the type of triathlon you are doing. If preparing for the MIM Olympic distance, work on hitting 3 x 20 minute repeatable efforts off the back with 5 minute recovery in the group. For the Ironman, increase the duration of your interval and think about joining a slower group ride to be your “pacer.”

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 ay attention to cadence. This P is the number of revolution per minute you pedal. If you train at a different cadence than you race, this will hurt your overall performance. Matching your training cadence with you racing cadence is almost as important as training at the right intensity levels and is something that even experienced athletes sometimes overlook.

Simulating a race position. Many group rides don’t allow aerobars or triathlon specific bikes due to safety concerns, but that doesn’t mean you can’t simulate your race position. Instead of sitting up on the tops of the bars, work on dropping lower to be more aerodynamic. Riding in a lower, more forward position causes the muscles to fire differently and adapting to this new position takes time. Race day should not be the only time you are working on riding in a lower position.


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HEALTH+FITNESS | May 2016

Lettuce Eat offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation. Lettuce Eat is open for lunch and dinner, to dine in or carry out. Catering available.

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FIT RECIPE

Green Pea Medley Spring Produce Spotlight It’s the time of year where we’d rather be outside than in the kitchen. This super simple green salad requires under five minutes, while packing plenty of protein and fiber. The nutty, crunchy textures of this carb-free medley are positively addictive. Look for new ways to use the fresh produce from your farmers markets or CSA subscription (in my case, Bring It Food Hub). Spring is about highlighting the ingredient at hand—no frills or sauce necessary!

INGREDIENTS: q 2  handfuls of French green beans, washed and trimmed q 8  pods fava beans, shelled q 1  /4 cup edamame, shelled q 1  /4 cup green peas q T  ruffle or olive oil, to drizzle q S  ea salt and red pepper flakes Makes 2 servings

DIRECTIONS: 1. Bring one medium pot of salted water to a boil. Prepare an ice bath beside the stove. 2. A  dd beans and peas to water and blanch for 1-2 minutes until vegetables are bright green. With a slotted spoon, remove vegetables and add to the ice bath to stop the cooking process.

HEALTH+FITNESS | May 2016

3. Remove vegetables from the ice bath and plate. Drizzle with oil and sprinkle with salt and red pepper flakes. Serve alongside…anything!

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

Evergreen ADVANCED BODYWORK John Barnes Myofascial Release Therapeutic Massage Pre/Postnatal Massage Call 901.496.2881 for Appointments 1583 Overton Park Avenue evergreenadvancedbodywork.com

by Cara Greenstein


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FIT RECIPE

Paleo Blackberry Granola Cobbler

by Margaret Molteni

Who said dessert has to ruin your diet? This paleo-friendly summertime cobbler is free of dairy, gluten, and refined sugar. Don’t feel guilty, get yourself another slice!

Crust Ingredients:

Filling Ingredients:

Granola Topping Ingredients:

q 2  cups almond flour

q 4  cups blackberries

q 1  /4 cup almonds

q 2  Tbsp water

q 6  dates

q 3  Tbsp coconut sugar

q 1  /4 cup pecans

q 1  Tbsp honey

q 1  large egg

q 1  Tbsp arrowroot flour

q 1  /4 cup hazelnuts

q 2  Tbsp coconut oil

q 2  Tbsp coconut oil

q 1  /2 tsp vanilla extract

q 1  Tbsp pumpkin seeds

q 1  /3 tsp vanilla extract

q 1  /3 cups applesauce

q 1  Tbsp sunflower seeds

q 1  /8 tsp cinnamon

q 1  Tbsp honey

q 1  egg white

q 1  /8 tsp salt

Directions:

Directions:

1. Preheat oven to 350F

1. Preheat oven to 300F

2. Soak dates in warm water for 3-5 minutes.

2. Place almonds in food processor and pulse for 10-20 seconds, until broken up into small pieces.

3. R  emove pits and place the soft dates in a food processor with the rest of the ingredients for the crust (almond flour, egg, coconut oil). Process the mixture for at least 3 minutes until a dough is formed. 4. S  pread the dough around the bottom of a 9” glass pie dish. Place blackberries on top of crust. 5. In a small bowl, mix the coconut sugar and arrowroot, then add in applesauce and vanilla. 6. Pour the mixture evenly over the berries.

HEALTH+FITNESS | May 2016

7. B  ake for 30 minutes. When done, lightly mash the blackberries with a spoon or potato masher. Top with granola and drizzle with an extra tablespoon of honey. Warm in the oven for another 5 minutes.

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Margaret Molteni is a runner who moved to Memphis from Nashville to work as a Recreational Therapist, assisting individuals with disabilities. Outside of work, you can find her training for her next marathon, cooking, blogging, and always eating. For more healthy and delicious recipes or all things running, visit Margaret’s site at youngandrungry.com.

3. Add sunflower seeds, pecans, hazelnuts, and pumpkin seeds. Process for 10 more seconds. 4. In a small bowl, whisk the egg white and water until frothy. Add honey, vanilla extract, coconut oil, cinnamon, and salt. Continue to whisk until well combined. 5. Stir in the nuts and seeds from the food processor, then spread out as one flat layer on a baking sheet lined with parchment paper. 6. Bake for 10 minutes, then stir and continue cooking for 10 more minutes until slightly golden brown and crunchy.


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HEALTH+FITNESS | May 2016

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EVENTS CALENDAR

MAY EVENTS 5/1/16 Oak Hall Run for St. Jude

5/14/16 Olive Branch Old Towne MayFest 5K

Oak Hall

5/7/16 Latino Memphis Cinco K Mayo 5K Memphis, TN

5/21/16 Heroes In Recovery 6K Memphis Memphis, TN

racesonline.com

racesonline.com

Olive Branch, MS

racesonline.com

racesonline.com

5/7/16 Bluff City 10k

5/7/16 Four-legged 4K Run/Walk

Memphis, TN

Memphis, TN

racesonline.com

racesonline.com

5/14/16 Mid-South MUD RUN 5k Challenge

5/22/16 2016 Memphis in May Olympic Triathlon Millington, TN racesonline.com

Millington, TN 5/7/16 Falcons Run 5k Run and Family Fun Walk Memphis, TN

5/8/16 Memphis Mother’s Day 5K Memphis, TN racesonline.com

racesonline.com

5/7/16 Lake Cormorant Delta Dawn 5k Lake Cormorant, MS

5/13/16 Running of the Rams 5K

racesonline.com racesonline.com

5/14/16 2nd Annual SuperHero Stop Child Abuse 5k Munford, TN racesonline.com

racesonline.com

5/7/16 AES 5K COLOR RUN/WALK Covington, TN racesonline.com

5/14/16 NAMI Memphis Family Fun Walk For Children’s Mental Health Awareness Memphis, TN

Bartlett, TN

racesonline.com

5/7/16 “Cycle for Safety” in Memory of Cory Horton Collierville, TN

racesonline.com

5/14/16 Tour De Lakeland Lakeland, TN racesonline.com

5/14/16 JUNIOR LEAGUE OF MEMPHIS 5K Memphis, TN racesonline.com

5/26/16 Zoom through the Zoo Memphis Zoo racesonline.com

5/28/16 Great American River Run Memphis, TN racesonline.com

5/28/16 Magnolia Fest 5K/FunRun Horn Lake, MS racesonline.com

5/20/16 Rylee’s Run 5k Memphis, TN racesonline.com

5/21/16 Moolah Steps For The Cure Memphis, TN

5/30/16 Overton Park Memorial 3 Mile Run Memphis, TN racesonline.com

racesonline.com

HEALTH+FITNESS | May 2016

VISIT MEMPHISHEALTHANDFITNESS.COM FOR A LIST OF WEEKLY RUNS & RIDES!

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HEALTH+FITNESS | May 2016

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04.24.16

PHOTO FINISH

PUPPY UP RACE

This was a 2 mile walk to promote awareness of canine cancer and fundraise for cancer research to benefit both pets and people.

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HEALTH+FITNESS | May 2016

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5

8

3

7

6

9

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1. Blake Myers, Mia, Sarah Myers, and Rocky

6. JD Cooper and Enzo

2. Robin Allen, Susie Allen and Lilly

7. Tammy and Jordon

3. Barb Lindke and Magoo

8. Amanda Harris and Hoover

4. Chris Daniels and Renly

9. Indiana, Luke Robinson, and Hudson

5. Mario Chiozza and Wolfie

10. Caroline Smart and Guthrie

Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com


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 50 world-class orthopaedic specialists. So good, in fact, they continue to write 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 | Spine Center | CampbellClinic.com ©2015 Campbell Clinic P.C. All rights reserved. Campbell Clinic is a registered trademark of Campbell Clinic P.C.


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