Memphis Health+Fitness Magazine January 2019

INSPIRING ACTIVE LIFESTYLES SINCE 1996

Kirsten Scheel

Journey to Bronze

JANUARY 2019

LIVE YOUR BEST LIFE! Weight Loss Transformations

MAKE YOUR OWN MACRO BOWL SLOW THE AGING PROCESS

High Point Climbing And Fitness Memphis is located just west of Shelby Farms Park off of Walnut Grove Road. High Point Memphis brings world-class climbing to West Tennessee with over 30,000 square feet of indoor and outdoor climbing surface featuring walls up to 55 feet tall! We also offer a Kid Zone, Bouldering Room, Weight and Aerobic Rooms, and yoga classes!

Climbing Clubs and Team can be joined at anytime. Yoga classes will be offered throughout the week and are included with any Membership or Day Pass!

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H+F JANUARY ON THE COVER 6 Slow the Aging Process and Love Your Liver

10 Live your Best Life

Weight Loss Transformation Stories

16 Kirsten Scheel

Takes Bronze at St. Jude Marathon

36 Build Your Own Macro Bowl

COACH’S CORNER 8 New Year, New You

FIT PROFILES 18 3-Time Cancer Survivor Opens Yoga Studio

20 It’s Time to Make Good On

Your New Year’s Resolutions!

Check out our GYM, Yoga & Fitness Studio Guide

30 Weekend Warriors:

— Claudia Nell-Ward, Runner — Tim Andrassy Jr., Runner

FOOD + NUTRITION 38 Building Better Body Image in 2019

40 3 Protein-Packed Omelets

24 40

IN EVERY ISSUE 5 Starting Line

Tips, Shoutouts, and Products for the Fitness Minded

42 Events Calendar 44 Photo Finish

Run Run Rudolph 5k

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On the Cover:

Kirsten Scheel Photo by Tindall Stephens

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22 Years and Running Strong Amy Goode

Hailey Thomas

Laurenne Hom

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.

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 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!

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 Laurenne Hom

Tindall Stephens

Caroline Sposto

Christin Yates

Tindall has been shooting for over 20 years, specializing in weddings and portraiture.

She currently is a super busy mom of three teenagers,wife of a Memphis firefighter/ Paramedic, and entertainer of two boston terriers .....among running a full time photography business. www.tindallfarmerphotography.com

Caroline Sposto is a writer and actor.

She’s been published by The Saturday Evening Post, Family Circle Magazine, and literary magazines and anthologies.

She won the Alpine International Fellowship for Short Fiction in 2017 and writes for Broadwayworld.com.

A freelance PR/Marketing professional, Christin 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.

Contributing Writers Christin Yates Caroline Sposto Andrea LeTard Blair Mize Graphic Design Brian Williams Photographers Philip Murphy Tindall Stephens 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 © 2018.

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Andrea LeTard

Philip Murphy

India Nikotich

Andrea is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.

Phillip has been living in Memphis for over ten years and started in photography and videography six years ago. Although he didn’t go to school for his craft, he’s a storyteller at heart. “I love to tell my version of your story and to get to know what it is that inspires you and makes you.”

India is a senior at Rhodes College and originally from San Antonio, TX. She’s made Memphis her home through community service, pulling espresso at local coffee shops, and rowing down the Wolf River with her college’s crew team.

facebook.com/ MemphisHealthFitnessMag @MemHealthFitMag please recycle

Read us online at memphishealthandfitness.com

STAR TING LINE

SHOUT OUT

PRODUCE OF THE MONTH: GARLIC “Let food be the medicine, and medicine be the food” —Hippocrates Hippocrates was a prescriber of Garlic due to its healing powers of lowering cholesterol, blood pressure, and blood sugar levels. It can also reduce symptoms of the common cold. Garlic boosts the immune system. Not only has it been shown to reduce the number of colds by 63%, but it also can also shorten the length by 70% (on average, 5 days reduced to 1.5 days). Garlic has another big bonus…it’s known as the “Vegetable Viagra.” With no colds and better sex, winter is a winner!

World-class climbing has come to Memphis. High Point Climbing & Fitness opened its doors in December and has over 30,000 square feet of indoor and outdoor climbing surfaces. Walls are up to 55 feet! It also has a kid zone, bouldering room, weights, and aerobics and yoga classes. Join a climbing club or team! Open 7 days a week. High Point Climbing & Fitness, 21 N. Humphreys Blvd., 901.203.6122, Highpointclimbing.com

FIT PICK: ELEMENTAL TUMBLER The Elemental Tumbler keeps your beverages warm, even on the go!

The unique ceramic lid provides an at-home drinking experience no matter where you are. Elemental tumblers are BPA free and food safe.

Premium 18/8 stainless steel material also lets you store nearly any beverage: cocktails, shakes, home-brewed coffee, or simply water.

Built with triple-wall copper insulation, the Elemental Tumbler can keep beverages hot for up to 6 hours and cold for up to 18 hours.

HAVE YOU BEEN ON A FIT TRIP? Send a photo and brief caption to: hailey@memphishealthandfitness.com

Elementalbottles.com.

FIT TIP: EGG WEIGHTS Workout faster and harder by combining cardio and strength training. Reducing your workout time will help you stick with your New Year’s fitness goals.

Instead of expanding the size or shape of the weight as it increases in pounds, Egg Weights are made of denser metals to keep the size small like an egg. This is important so you don’t restrict natural motion and body flow during exercise or training.

Egg Weights are scientifically proven to increase the intensity of any movement from 28%–62% with less injury and stress to your body. Boost your workouts, burn more calories, and get faster results with Egg Weights. Available in 2 lbs, 3 lbs, and 4 lbs, Eggweights.com

Reginelli Recommends: The Spur 2016

Blending classic Bordeaux varietals with a Petite Sirah, The Spur will get you through the cold winter months ahead. The perfect balance of vanilla, spiced cranberry, clove, and graham cracker crust melts in your mouth. Pair with winter comfort food like pot roast, beef stew, braised lamb, or enchiladas. Indulge. $19.99.

See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call 901.578.2773 or visit PyramidWines.com.

COMING TO THE FEBRUARY ISSUE OF H+F • Heart Health • Fit Couples • Winter Skin Care TO RESERVE AD SPACE CALL Hailey Thomas @ 901.335.6005 or Amy Goode @ 901.218.4993

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LIVING WELL

By April Sullivan, ND

How to Slow Down Aging and Love Your Liver Most of us know that the liver is responsible for removing toxins from the body. But most of us don’t realize just how hard our livers have to work in today’s age. Free radicals and other toxins accumulate inside our livers and oxidize our cells. When metal oxidizes, it rusts. When our cells oxidize, we age. By taking care of our livers, we can slow down and even reverse the aging process. Learn how to show the liver some love with these tips.

Hydrate Hydration is a key component to flushing out toxins, and most of us are walking around chronically dehydrated. We cannot detox without water. And when we are adequately hydrated, our skin plumps up, smoothing out wrinkles. One of the best ways to make water more hydrating is to add a little squeeze of lemon or lime. The natural mineral salts in the lemon or lime act as a natural electrolyte that makes the water reach deeper into our cells. Drinking 16 ounces of fresh lemon or lime water first thing in the morning is the best way to flush out toxins the liver has been collecting overnight. And hydration isn’t simply about drinking more water. We should also limit things that dehydrate, such as alcohol, caffeine, processed sugar, and excess salt.

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Eat more fruit

Eat less fat

Fruit is our best source of antioxidants. The antioxidants that give fruits their vibrant colors travel to our livers and neutralize free radicals.

Dark colored fruits like berries are especially high in antioxidants. Wild blueberries have one of the highest antioxidant concentrations than any other food. Dragonfruit is another antioxidantrich fruit that contains antioxidants that are especially rejuvenating to the liver.

Fat is hard on the liver. One of the liver’s jobs is to process fat. When our diets are high in fat, the liver gets overwhelmed trying to process all of it.

It has to divert most of its energy from detoxing to producing bile and digesting fat. Over time, this can decrease the liver’s bile production. This overwhelms the liver even more, allowing more toxins to build up in the liver, and therefore speeding up the aging process.

Don’t buy into the myth that we should limit our fruit intake because it contains too much sugar.

Fruit does contain sugar, but it contains healthy sugar that our bodies, especially the liver, need.

Fruit sugar does not behave in the body the same way as processed sugar and high fructose corn syrup. Americans are not suffering from obesity and other chronic health problems because they eat too much fruit. It’s the opposite. We should aim to get at least five servings of fruit a day, but don’t be afraid to go higher.

We can give our liver a break by decreasing our current fat intake by half. Make up for lost calories by loading up on more fruits and vegetables. The easiest way to accomplish this is to limit the intake of animal products. Animal products are naturally high in fat, including eggs and dairy. Even chicken breast can have a lot of hidden fat. For those who enjoy eating meat, try to limit meat intake to no more than once a day.

Plant-based eaters can decrease the consumption of nuts, seeds, oils, and avocados by half. Ketogenic diets are becoming more popular these days. However, keep in mind that any initial benefits come at a detriment to the liver and speed up the aging process.

Dr. April Sullivan, ND is a Washington state licensed naturopathic doctor and owner of Memphis Natural Health. Dr. Sullivan is the only naturopathic doctor in the region that attended an accredited 4-year naturopathic medical school. She works with a broad range of health conditions, but has a special interest in thyroid and autoimmune disorders.

For more information, call 901.207.7084 or visit Memphisnaturalhealth.com.

Drink more green juices, especially celery juice Fresh juices made with green vegetables—like cucumber, kale, and spinach—are one of the best ways to replenish vitamin and mineral deficiencies, not to mention all the antioxidants and phytochemicals we are getting. Juice concentrates all the nutritional benefits of a large number of fruits and vegetables. And because the body does not have to expend energy digesting all those fruits and vegetables, even the most dysfunctional gut can absorb the nutrients from juices. The natural electrolytes present in fruits and vegetables make juices way more hydrating than plain water alone. It’s like nature’s IV therapy, but without the needle and way more benefits.

Celery juice on its own is a miracle tonic for the liver. It helps restore the liver’s bile reserves, helps rebuild stomach acid, kills pathogens in the liver and gut, and flushes toxins out of the liver.

Drinking 16 ounces of plain celery juice on an empty stomach should be considered the fountain of youth. And don’t be tempted to add anything to the celery juice, as this will dilute its healing properties.

We don’t need to age any faster than we are supposed to. The more we love our liver, we may notice wrinkles starting to soften, age spots starting to fade, and excess weight falling away.

m i n d + b od y + s k i n

AESTHETICS & WELLNESS BE A V IP & E X PER IENCE THE AS HTOR IA DIFFER ENCE! Your image is influential when making first impressions and new connections. Make a lasting impact this year with the Ashtoria VIP Membership, a unique service package suitable for men and women. Our exclusive VIP Membership provides monthly treatments and discounts for one year, including: • Six (6) All-inclusive Medical Facial Treatments that rejuvenate skin and address skin concerns such as acne, aging, pigment, and more • Six (6) 4D Laser Facelift Treatments to tighten, lift, and resurface skin on the face, neck, and chest • $100 off per syringe on all regular-priced dermal fillers • $1 off per unit of regular-priced Botox, Dysport, and Xeomin injections • 20% off regular-priced skincare Our treatments are designed with your unique needs in mind, and focus on improving the overall health of your skin with no downtime. Let us help you reach your goals in 2019!

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Located in the Shops at Carriage Crossing in Collierville, TN 901-310-3530 • www.ashtoria.com • Open Monday–Saturday by appointment only

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COACH’S CORNER

NEW YEAR, NEW YOU

By Rachel Randall You’re expecting another article on how to stick to New Year’s resolutions, but this isn’t it. The new year might not change anything for you except your calendar. You will still go for a run even if it’s cold, snowing, or raining because that’s already your routine. If the weather isn’t quite right, you’ll hit the gym since you’ve already made it a habit.

However, not everyone has health and fitness in their blood (yet), and come Jan. 1, many people decide to change that. When they come crowding the sidewalks or make you wait for a treadmill at the gym, this is when the “New You” shows up.

Be that person who encourages instead complains. Don’t be the one who won’t slide their yoga mat over when the room gets a little too crowded. Try not to roll your eyes at the friend who tells you he or she is going to run a 5K soon. Don’t be the person who keeps someone from moving towards a healthier lifestyle.

Instead, be an encourager! Use the experience and knowledge you’ve gained to benefit others.

Point them towards training groups, trails, or Greenlines to help them be successful. Send them to the local running store to get fitted with the right shoes. Being the expert, use all those miles and training plans for the greater good by helping someone get off on the right foot.

If you’re annoyed at having to wait a little longer for a treadmill, turn that feeling into gratitude.

Appreciate that more people in your community are trying to be active. If you recognize a new face at the gym, smile and say hi. Everyone

comes from a different background and has to start somewhere. One mile is harder for a beginner than 10 are for a seasoned runner.

We’re all seeking “better” not “perfect” when it comes to an active lifestyle. Help someone else continue in a forward direction.

Living healthier is a marathon and not a sprint.

We all face setbacks, but be there to encourage.

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!

Remind those around you that that tomorrow is another day to work towards better health.

“New Year, New You” may not mean you run more miles, eat healthier, or go to the gym more often in 2018. However, it could mean you’re supporting someone else to do so. You never know… you might just get another running buddy.

Rachel Randall is the go-to girl for all marketing, media, and events at Fleet Feet Sports. She has run more marathons that she can count, including the 2017 NYC marathon in November.

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FIT PROFILE

By India Nikotich Photos by Tindall Stephens

NICHOLAS FAIR TRAINS LIKE A BEAST and how he recovers with Cryotherapy Nicholas Fair has had a power lifter’s mentality since he first started working out as a student. He wanted to be able to lift the most weight possible. Although he was strong, he had poor eating habits and a shoulder injury. In June 2016, Nicholas weighed in at 375 pounds.

“I used my strength to justify my size,” he says. “All the excess weight caused joint issues and made the inflammation worse. I wasn’t happy with how I looked or felt.”

While working as the Assistant Manager job at Vitamin Shoppe, he learned more about holistic wellness, nutrition, and alternatives to the pain medications he was using for his shoulder injury. In a year and a half, he dropped down to 245 pounds and 18% body fat.

Nicholas is now 36 and works as the Manager and Marketing Manager for US Cryotherapy on Germantown Parkway. He follows a strict training and diet plan that he has down to a science.

THE DIET He starts his day around 5 am and practices intermittent fasting. He consumes all his calories for the day between 11 am and 7 pm, fasting the rest of the time.

Within that window, Nicholas adheres to a pescatarian, plant-based diet. He eats fish twice a week and mixes in meat alternatives with veggies on the side. On a typical day, he drinks a protein smoothie followed by a complex carb like quinoa, brown rice, asparagus, or broccoli.

“I used to prep my food for the week. One day I looked at all this chicken I had cut and ready to cook and thought, ‘All this dead animal can’t be that healthy,’” he says. “That’s when I got serious about incorporating more plant-based protein.”

Nicholas calls himself a nerd about nutrition because he’s constantly reaching for new books and investigating supplements. He currently takes glucosamine and aminos.

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Nick has lost 130 lbs and his body fat is down to 18%.

THE WORKOUT

THE RECOVERY

Nicholas works out for two to three hours each day. In the morning, he meets with one of his three personal training clients and then gets in an hour of his own cardio at ATC Fitness. Midday or after work, he returns to lift weights.

Nicholas swears by cryotherapy as part of his wellness routine. Cryotherapy is localized or full-body cold therapy. “I get my cardio in first thing, and then once I get cleaned up and ready to work, it’s the first thing I do. I hop in the chamber three times a week and use the leg compression sleeves and the Theragun five times a week. Being able to work in a place that promotes health and fitness is a huge plus.”

“I like that ATC is open 24 hours, so I can come and go when I please,” he says.

Nicholas also takes a yoga class at least once a week at HOTWORX and mixes in a kickboxing session every once in a while.

He advocates the use of cryotherapy to a variety of clients, from college athletes to older people and individuals struggling with chronic pain. “A lot of people are adopting Lebron James’s mentality. Seeing what he does to take care of his body helps them make an investment in their longevity through cryotherapy.”

“The most important things are increasing cardio, lifting weights, and eating right,” he says. “Change starts slow. Within the first month, I lost about 15 pounds. Once you start getting into your routine, you’ll see results and you’ll feel better. It took me nine months to see the results I really wanted.”

Cryotherapy plays a significant role in his overall maintenance. “It speeds up the recovery process. As I’m working out, especially when it’s up to three hours a day, my body takes a constant beating.”

Nicholas’s goal is to compete in bodybuilding and lower his body fat to 10%-11%. “Right now I’m not focused on a number. Overall, it’s about how I look and how I feel,” he says.

Lose the weight.

Gain your life.

Before

After “Don’t sit at home trapped and feeling like there is no way out. It is time to enjoy life to the fullest.” - Travis

“My true light bulb moment was when my young children expressed to me that they thought I was going to die because of my weight and my health. That is when I decided to sign up for the seminar at Saint Francis Hospital. I have now lost an amazing 235 pounds and weigh in at 200 pounds. I now feel like I can accomplish anything.” - Travis If you’re ready to take control of your weight, and your life, we can help.

Our bariatric team offers a full range of treatment options for weight loss.

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This testimonial reflects the results achieved by this patient. As each case is different and must be independently evaluated and managed, actual results will vary. Weight loss surgery may be an option for adults with a body mass index (BMI) equal to or greater than 40, or equal to or greater than 35 with serious health problems related to obesity. Laparoscopic adjustable gastric banding may be an option for people with a BMI of 30 or more who have at least one serious obesity-related health problem. Weight loss surgery is considered safe, but like any surgery, it does have risks. Consult with your physician about the risks and benefits of weight loss surgery.

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11 MEMP 01.00.19 MH&F Bariatric.Testimonial.indd 1

MEMP 01.00.19 MH&F Bariatric.Testimonial

12/18/18 11:33 AM

FIT PROFILE

By India Nikotich Photo by Mark Mason

Life After a Figure Competition Courtney Krueger’s journey to the stage and what comes after When Courtney Krueger, 26, graduated from the University of Memphis in 2015, it was the end of her collegiate career as a high-performing shot putter in track and field. Like many former athletes, she struggled to find purpose and motivation at the gym. “When you don’t make it to the next level, it can be a hard comedown,” Courtney says. “I was used to being told what to do and then was suddenly left on my own. I made every excuse not to get to the gym.”

Going to a bodybuilding show is what turned things around for Courtney; it inspired her to start training to compete in bench press. She regained her discipline, dropped down to 181 pounds, and won the competition with 37 reps of 90 pounds. First prize was a three-month membership to NBS Fitness in Cordova, where she says she “fell in love again with fitness, but in a completely different way.”

There, Courtney met her fiancé, a powerlifter, and created a strong community while achieving her next goal: participating in a figure competition.

“Figure competitions are in the realm of bodybuilding, but competitors are less muscular and have a higher body-fat percentage,” she says.

Courtney hired coaches Christi and Ron Poe in June 2018 to craft a diet and exercise plan. She weighed 171 pounds at her first check-in, and on the morning of the show in October, she weighed 148.

“I didn’t win, but I fell in love with the process.

Getting all glammed up and putting on the suit to show off my physique and everything I’d worked for was so empowering. It gave me the kick to start doing things I want and to stop worrying about failure or getting stuck in self-doubt.”

Just a few weeks after the show, Courtney’s mother started having chest pains and needed a defibrillator surgery. “I had to balance emotional and family struggles. I didn’t want to have that post-show meltdown, but I did. I’m not in my best shape, but that’s okay for me right now.”

She says her new goal is to “be strong and look strong.”

Courtney explains, “The diet of a bodybuilder is not sustainable. I gained about 30 pounds back, not because I stopped working out but because I stopped caring about what I ate. Now I’m enjoying playing around with my diet and cardio, two things I disliked about prepping for the show. I’m just having fun with it.”

“Now I’m enjoying playing around with my diet and cardio, two things I disliked about prepping for the show. I’m just having fun with it.”

How Her Workout Has Changed

How Her Diet Has Changed

During the 16 weeks leading up to the competition, Courtney woke up at 4:30 am to do cardio at the gym before work. After a full day of teaching at Campus Elementary, she was back in the gym or doing work for graduate school.

While prepping for the figure competition, Courtney adhered to her trainers’ strict plan of lean meats and moderate carbs with an increasing calorie deficit closer to the show. “I dieted four months straight without a cheat meal except for an extra almond here or there,” she says. “These shows are so intense, and it’s not healthy to maintain.”

Now, she streams cardio workouts at home and does hypertrophy training five mornings a week.

“Hypertrophy is a style of weightlifting for bodybuilders that involves lifting a higher volume at a lower weight,” Courtney says.

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Courtney is interested in diets and regimens that have research to back them up. She recommends listening to your body and hiring a trainer or nutritionist for their expertise.

Since the show, she’s still all about the protein and nutrients. She starts the day with a protein shake and half a bagel with peanut butter and cinnamon. For lunch, she makes a salad with lean meat and low-fat dressing with fruit on the side.

Pre-workout, she eats rice cakes, chicken or turkey, and another shake. Following a lift session, it’s egg whites or a burrito bowl.

“My last meal of the day is more fun. Maybe some more rice cakes with sugar-free syrup, or, if I’m feeling adventurous, some Halo Top ice cream or Enlightened brownies and cookie dough ice cream.”

Courtney teaches third grade and brings the idea of balance to her students. “I wanted to share my journey of competing with my students, but I was afraid that it wouldn’t set a healthy example.

Body image is a big thing for me, and the last thing I wanted to do was give them a false perception of what I was trying to accomplish.

Instead, we talk about protein, carbs, and fats. I tell them about how treats are okay as long as you balance them with activity or exercise.”

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FIT PROFILE

By India Nikotich Photos by Tindall Stephens

Melissa Smith’s Diagnosis Led to a Total Body Transformation After Melissa Smith’s rheumatologist diagnosed her with Sjögren’s Syndrome three years ago, she decided to take her health into her own hands. At the time, Melissa was 290 pounds and struggling with the symptoms of the autoimmune disorder: dry eyes and mouth, serious fatigue, and inflammation all over her body.

“I was working two jobs and couldn’t get myself up to go to even one of them,” she says. “I thought to myself, ‘I’m overweight, and this has to be messing with my body and making things worse.’ I wanted to feel better. I wanted to be an integrated part of healing myself.”

The first step was not physical but nutritional. She started researching inflammatory foods and immediately cut out soda, sweets, and certain carbs. Within six weeks, she saw serious results.

“It was gradual change at first,” she says, “but I went back to see the rheumatologist who diagnosed me and he noticed a dramatic change.

He said, ‘Educate me. Tell me what you’re doing so that I can share with others.’”

Melissa, 45, now weighs 160 pounds and maintains a dedicated food and exercise plan inspired by her trainer, Kristy Fenster Avery of Fenster Fitness. The pair met when Melissa scored a last-minute spot at Avery’s annual PINS Fit Camp in Destin, Fla. It’s an intense three-day boot camp that combines physical activity with community building and spiritual growth for 32 women from across the country.

“There were moments where I thought I couldn’t push through and complete the workouts,” Melissa says. “But my coach offered me modifications, and the women supported me at every turn. I walked faster, ran faster, and jumped more. They were helping me to do things I never thought I would do. The experience showed me not only what I could overcome physically, but also what internal pain I could overcome with that support system.”

PINS Fit Camp stands for Physical Internal Nutritional and Spiritual, four pillars of wellness that Melissa lives by daily.

“I have to get my PINS in every single day. It’s something very intentional and purposeful. That’s been the key to unlocking the secret of what my body needs,” she says.

In terms of diet, Melissa eats up to six times a day, keeping her total calorie consumption between 1200–1400 calories. Her favorite protein-packed foods include oatmeal, egg whites, salmon, and broccoli. Every once in a while, she incorporates hummus, sweet potato, or cauliflower.

As a mom of three and a full-time hairdresser, Melissa has to prioritize exercise. She does cardio five to six mornings a week, runs at least three miles per day, and incorporates high-intensity interval training with her trainer. Weights are also part of her routine, which she does five times a week at the Bartlett Recreation Center.

“Initially, it was a challenge trying to find a balance with timing and coordinating with my family’s habits, but things have leveled out now. My husband and kids are so incredibly supportive. I’ve got them eating healthier and working out more too. I love that we can do this together.”

Melissa also draws strength from the women in her online accountability group, many of whom she met for the first time at PINS Fit Camp.

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“I am constantly communicating with them, especially my friend who is a 55-year-old NPC champion. She encourages me every day and has been an integral part of my growth in the fitness world. I hope I can give that strength and courage to others. I know it doesn’t matter how much I weigh, but if I’m healthy and I’m fit, then I’m worth it.”

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COVER PROFILE

By Caroline Sposto Photo by Tindall Stephens

Kirsten Scheel’s Journey to Bronze A self-described “ordinary woman” becomes an extraordinary marathoner Kirsten Scheel says it was to her own astonishment that she finished third overall in the Women’s Class of the 2018 St. Jude Marathon. Her time was 3:12:55.

HOW SHE STARTED RUNNING This 29-year-old grew up in Arlington and played basketball for Bolton High School until her junior year when it became apparent she had stopped growing. “I was 5 feet 4.5 inches tall when I was 10 years old,” she says. “For years, I was the tallest girl. Everyone thought I’d be tall. But at a certain point, I realized I wasn’t going to grow anymore and wouldn’t play basketball in college.”

She quit the team sport and started running.

“During senior year, I would get up at 4:30 or 5:30 and run. I didn’t have time goals or wear a GPS watch. I just enjoyed the run. It was my hour to myself.”

WEAVING FITNESS THROUGHOUT HER LIFE

16

Though Kirsten’s life has changed in many ways, running has remained a constant. She studied Early Childhood Development at the University of Memphis and now works as the Early Childhood Coordinator at Second Presbyterian Church alongside teaching at CycleBar in Germantown.

“I like teaching at CycleBar because fitness has given me a voice,” she explains. “I love people, but I’m not an extrovert. When I teach fitness, I have to be confident in front of a room full of people. Learning to do that has given me more confidence in myself.”

In 2015, Kirsten ran in the St. Jude Marathon but missed qualifying for Boston by four minutes.

She decided to try again the following year. For the first time, she armed herself with a GPS watch and some online training resources and qualified in 2016.

Along similar lines, Kirsten says that running served as the foundation of her social life. “My running friends became my closest friends,” she says. She met her husband, Charlie, when she was training for a half marathon and he was training for a triathlon while working at the UofM Fitness and Recreation Center.

TAKING RUNNING UP A NOTCH

A change in Kirsten’s social life played an unexpected role in her development as an athlete. “I used to run with friends until two moved away. It was then that I realized I was faster than I thought I was.”

A disappointing performance in the 2017 St. Jude Marathon led her to enroll in a clinic with coach Kevin Leathers of Can’t Stop Endurance. “I felt there was more inside of me, and I wanted to just see what I could do in this sport.” Kirsten still works with him once a month and sends him her weekly running logs.

According to both coach and athlete, she has chosen the right mentor.

COVER PROFILE

“The key to fitness and endurance success is not motivation. Motivation is fleeting and changes with our mood. The key to success is discipline. Setting a goal, developing a plan to achieve that goal, and showing up every day is what allows success.

Discipline, especially on the days we don’t feel like it, is the key to getting ourselves out the door or to the gym.”

— Running Coach Kevin Leathers

Her coach says that her work at CycleBar is great cross training for running. “Cross-training is great for additional aerobic capacity, strength, and injury prevention,” he explains.

“That allows them to run fewer miles and avoid some of the common overuse injuries that tend to trouble runners.”

He’s also been key in helping her avoid injury.

Kirsten says, “I had some Achilles issues after the Boston Marathon. He gave me some good suggestions to wear inserts and do special exercises.”

DOMINATING IN 2018 Kirsten was in top form on December 1 when she ran the St. Jude race. “My only goal for that race was not to walk,” she recalls. “That was the first marathon where I didn’t walk a single step.”

With that modest goal in mind, she had no inkling she would end up anywhere near the top three.

“I had no idea I was near the front until Mile 14.

About Mile 20, someone shouted, ‘You’re the 4th or 5th woman!’. . . At Mile 23, I passed a runner and heard someone yell, ‘You’re third!’”

Spurred on by that encouragement, she ran her last mile in 6:40 and claimed the Bronze.

WHAT COMES NEXT With this victory behind her, Kirsten has re-set her goals. She starts her training for Boston this month and plans to complete several 5Ks. Training isn’t only about events and accolades for her. She says running has a meaningful impact on every area of her life, including her work with children.

“Running is kind of my form of meditation. I can go and run, quiet my mind, and pray. Running has taught me patience. I use what I’ve learned in fitness when I’m working with families. There’s a lot of overlap.”

Kirsten says her husband deserves some of the credit for her athletic success. “To compete in an endurance sport, you need a supportive spouse. My husband listens to any whining and wondering, and tells me to go get the run done.

He believes in me 100%. I am incredibly lucky that everyone in my life is supportive, encouraging, and understanding of the sacrifices that have to be made when training!”

When asked about long-term goals, Kirsten pauses for a moment, looks off into the distance, and then says with a smile, “I would love to one day run the marathon in Athens because that’s where it all started.”

17

SURVIVOR PROFILE

By Caroline Sposto Photo by Philip Murphy

The Resilience of Sarla Nichols A 3-time cancer survivor celebrates her victory by opening Cooper Street Yoga.

Meeting Sarla Nichols for the first time is like meeting an old friend. This vibrant 67-year-old grandmother credits Yoga with saving her life.

After beating breast cancer twice, she received a diagnosis of stage four colon cancer a year ago.

In January of 2018, they told her she wouldn’t live to the next year.

“Resilience,” she says, “like other skills, improves with practice.”

“That first time I got a cancer diagnosis, I totally fell apart. I was mad and felt betrayed. The second time, I was incredulous and probably even angrier. I felt that I had worked hard to overcome so many things that I couldn’t understand how this could be happening to me.”

It was Sarla’s third diagnosis, last year, that she credits with her personal transformation.

“The third time, I woke up to the fact that something was systemically wrong in my body. I didn’t know where to go, but I was desperate for a solution. I didn’t want to die.” Sarla’s quest led her to Dr. Joe Dispenza, author of the book, “You are the Placebo.”

“That was the beginning of my healing,” she says. “The main thing I learned is that every day, we all have a choice of what thoughts and emotions we want to carry into the following day.”

“Resilience, like other skills, improves with practice.”

She now believes that having a victim mentality can be an enormous obstacle when it comes to overcoming a disease. “The problem with being a victim is that you feel you’re at its mercy and that you’re dependent on something outside yourself to fix it. The minute I turned inward and told myself, ‘I’m going to assume responsibility for this,’ things changed.”

Sarla says that at the most fundamental level, it begins with replacing each negative thought with a positive one. “Old negative thoughts are like a groove in a record. You need to actively reframe your thoughts consistently until you’ve made a new positive groove.”

“The importance of what I’m doing now is based on having survived when I wasn’t supposed to live,” she adds. “I have a new appreciation for yoga and am excited about introducing it to people who really believe their own physical limitations would prevent them from practicing.”

Her belief is that yoga instructors should be able to accommodate students of all levels. Sarla describes her classes as a one-room schoolhouse, giving modifications to beginners while challenging those who are more advanced.

18

She shuns one-size-fits-all advice when it comes to the journey toward personal health and enlightenment. “I don’t think that any one way is right for every person—even for any one person—because we all change with time.”

Sarla’s personal yoga practice has evolved, and she’s embracing the Long Hold in her daily practice. Each pose is held for three minutes. “I’ve chosen it because it’s very calming.” She’s been pursuing a lot of healing modalities, one of which is Qigong, which was designed to be a preparation for meditation. “I don’t think I truly appreciated the importance of meditation until I got really sick. The immune system craves that quiet.”

Sarla finds it encouraging that many major cancer centers are beginning to offer yoga, healing

touch, and acupuncture. “They’re realizing that if you want to treat the whole person, the health of the mind is as important for healing as whatever treatment the patient is going to receive.”

Beyond beating her diagnosis, Sarla says that she’s happier than she’s ever been. “I have better relationships. I feel closer to other people. I don’t think I would be here today if I didn’t have joy in my life.”

Cooper Street Yoga is at 524 South Cooper Street. Sarla Nichols is hosting an opening Fire Ceremony Class at 11 am on January 1, 2019.

Ongoing classes will start the following week.

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2019

GY M, YOG A & FITNESS S TUDIO GUIDE I T ’ S T IME T O M A K E GOOD ON YOUR NE W Y E A R ’ S R E S OL U T ION S Compiled by Christin Yates

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GYM , YO GA & FITNESS STUDIO GUIDE

CL UB PIL AT E S

E A S T MEMP HIS & C OL L IERV IL L E Tara and Phillip Barnes – Owners Cora Pitt – General Manager

Club Pilates opened in East Memphis in October 2016 and later expanded with a Collierville studio in January 2018.

Pilates is a group of exercises that creates a workout method that is meant for every type of body. Since they’re low impact, the classes are perfect for anyone from a couch potato to an elite athlete. Using special equipment for support and springs for resistance, Pilates lengthens and strengthens muscles and increases flexibility and range of motion. Utilizing the breath with movement, it also builds the mind-body connection.

Club Pilates offers more than 60 classes per week at each studio with seven different class formats. Within those formats, there are four levels of classes, meaning there is something for everyone and each fitness level. Club Pilates’s mission was to make Pilates accessible and affordable for everyone.

The classes are limited to 12 people, allowing the instructors to provide modifications and one-on-one attention to each client during the class.

Club Pilates classes are Reformer-based, but they also utilize Springboards, EXO chairs, TRX, and Barre. The Reformer is one of the original Pilates apparatuses created by Joseph Pilates himself. The Reformer has a carriage, which is a bed-like platform that glides along the frame of the machine. The carriage is attached to springs that add tension to movements and control the intensity of the workouts. Members can use the Reformer by sitting, standing, kneeling, or lying down. The variety of movements are designed to improve balance throughout the body and improve functional mobility. Pilates will improve strength and also rehabilitate the body through injury and illness.

Class attendees will see changes by going three times per week, but even one day per week is beneficial. Consistency is the key. Joseph Pilates was quoted as saying, “In 10 sessions, you will feel the difference. In 20 sessions, you will see the difference. And in 30 sessions, you will have a whole new body.”

There are 16 instructors between the two Club Pilates studios, and each is comprehensively trained with a minimum of 500 hours of training and certification. Classes are offered seven days per week from 5:00 am to 7:30 pm during the week and 8 am to 4 pm Saturdays and Sundays.

FOR MORE INFORMATION ON CLASSES, GO TO CLUBPILATES.COM OR CALL EAST MEMPHIS 901.646.5054, COLLIERVILLE 901.255.0606 21

GYM , YO GA & FITNESS STUDIO G UIDE

K ROC CEN T ER MID T O W N

Katie Veach – Health and Recreation Director

The Kroc Center is much more than just a gym. In addition to fitness classes, the Kroc Center offers child watch, worship services, a theater program, and more as a fully-functioning community center. However, the fitness center, which opened in February 2013, has become a staple in the Memphis fitness community and is an award-winning facility.

With an aquatics center, basketball court, indoor turf, soccer field, and more, the Kroc Center offers more than 110 group classes each week of all different types for all different fitness levels.

“Whether it’s a niche class, an age group class, or a type of fitness training that you enjoy, you can find it at the Kroc Center,” says Veach.

The Kroc Center is the only location in Memphis with Les Mills Grit classes. It also offers Fitpass, which are small group training classes providing Polar Heart Rate Technology to track, record, and project your heart rate and intensity in real-time so that know where you are in your class time. “We provide these monitors to class participants or you can sync your own Polar device with our system,” says Veach.

FOR MORE INFORMATION ON CLASSES, GO TO KROCMEMPHIS.ORG OR CALL 901.729.8007

There are also yoga and barre classes as well as H2yOga, which is similar to standup paddleboard yoga in the indoor pool. H2yOga classes are offered year-round, and they are great for core and balance training.

The Kroc Center’s membership is comprised of all different ages and demographics. In the morning there are more moms, kids, and seniors, while in the afternoon, there are a lot of young professionals and youth members, who participate in the after-school program. Kroc Center caters to kids as young as 2 or 3 and up to age 8-9. “At that point, the afterschool program starts, and kids become involved in recreation leagues and sports training,” says Veach.

Starting in January, the facility will offer Buti Yoga and later, Aerial Yoga in the spring.

The registration fee is currently waived for new members, which saves them $50. The facility also provides a Kroc Start, which is an individual meeting with a fitness professional to discuss what classes would be most effective and what equipment to use. Then, the Kroc Center fitness professional writes out a personalized exercise plan—all free of charge for members.

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GYM , YO GA & FITNESS STUDIO G UIDE

SUMI T S YOG A E A S T ME MP HIS

Amy Lenkzsus – Owner

Amy Lenkzsus opened Sumits Yoga in 2015 at Poplar & Kirby. “Our studio is known as a very welcoming and friendly place with a really big community of yogis that have made friends with each other,” says Lenkzsus.

Sumits Yoga is a style of hot yoga: a Bikram and Ashtanga-based vinyasa flow that moves to current hit music to sculpt, tone and challenge students of all levels and all body types.

Sumits offers a variety of classes from hot yoga and Pilates, to Ashtanga and Yin yoga, which are not heated. The studio offers more than 40 classes per week, which are taught by instructors who have, at a minimum, their FYT 200 through Yoga Alliance.

Hot yoga can be transformative because the heat builds focus, encourages proper breathing, and protects the ligaments and muscles while the body works on building strength, flexibility, and balance. “One of the first benefits we hear from new students is that they sleep better and their skin looks better,” says Lenkzsus.

Sumits Yoga also aligns with community partners and other health and fitness companies around town to offer value-added services to clients.

The studio holds up to 55 mats. On Wednesdays and Saturdays, it is usually packed with students for the community classes.

New students can try a two-week unlimited pass for $20 to allow them to explore the studio to the fullest, try each class, and see what schedule works for them.

“Athletes get amazing cross-training from yoga and find a regular practice that reduces injuries and improves overall performance,” says Lenkzsus.

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FOR MORE INFORMATION ON CLASSES, GO TO SUMITSYOGAMEMPHIS.COM OR CALL 901.729.7146

GYM , YO GA & FITNESS STUDIO GUIDE

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GYM , YO GA & FITNESS STUDIO G UIDE

MEMPHIS JE W ISH

COMMUNI T Y CEN T ER E A S T ME MP HIS

Ashley Jamieson – Marketing and Communications Director Rosalyn Knox – Program Director for Sports, Fitness and Aquatics

The Plough Fitness Center at the Memphis Jewish Community Center is the perfect gym to meet all of your health and fitness needs.

“What makes us stand out is the fact that we offer such a variety of different classes. There are more than 60 classes available per week,” says Jamieson.

From yoga to barre to personal training, strength training, and specialty training—there is a class to meet anyone’s needs.

“The benefits of stretching and yoga include increased flexibility, increased range of motion, and improved posture in addition to being a great stress reliever,” says Knox. “Strength training can increase muscle mass, bone strength, and stability.”

A membership at the Jewish Community Center includes more than 60 classes as part of the membership. If you’re not a member, the first specialty class is free. Non-members can also get a pass for $10 to try out the classes.

FOR MORE INFORMATION ON CLASSES, GO TO JCCMEMPHIS.ORG OR CALL 901.761.0810

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“Instead of just being a yoga studio or a barre studio, we have it all,” says Knox.

The Jewish Community Center has been open since 1949 and is one of the oldest fitness facilities in the Mid-South. The Jewish Community Center sits on 24 acres in the heart of East Memphis, and the fitness center is state-of-the-art with 130 pieces of equipment.

“We offer a lot of personal training. There are also classes for young kids up to four years old, and then kids fitness classes serve those ages seven through 11,” says Knox. “We start doing cardio certifications at the age of 11, introducing them to the fitness center and tumbling as young as two years old.”

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GYM , YO GA & FITNESS STUDIO G UIDE

ENERGY F I T NE S S DO W N T O W N ME MP HIS Tonya Tittle – Owner/Operator Lisa Sanchez-Sullivan – Certified Personal Trainer Energy Fitness is a boutique fitness studio that has been in the heart of Downtown Memphis since 2002. Tonya Tittle and Lisa Sanchez-Sullivan have been perfecting the Energize Method of training for more than 16 years and work with other Energy Fitness trainers to deliver the same reliable results to their clients. “Energy Fitness promotes lifestyle changes—not quick fixes—and always inspires its clients to make exercise fun,” says Tittle.

Energy Fitness specializes in 30-minute, semi-private personal training.

Energy Fitness uses individual fitness assessments combined with custom, trademarked fitness programs. Trainers tweak the programs and customize them for clients’ existing injuries, flexibility, skill level, and goals. Energy Fitness strongly encourages a holistic lifestyle and offers meal plans as well as other services like nutrition coaching, massage, reiki, and body wraps.

Clients can benefit from Energy Fitness by having a professional trainer hold them accountable. The trainers use science with efficient and well-rounded workouts to keep clients fit, toned, and healthy. Energy Fitness works with a variety of individuals with different levels of physical

skill, ability, and health challenges. “It’s really great because our clients can see real changes from their efforts and lifestyle changes during their post assessments,” says Tittle.

Energy Fitness has multiple offerings. The standard 5-week introductory program is $300, and other standard packages range from 4.5-12 months in length. “Many people can cut back on eating out and other expenses in order to hire their own personal fitness coach,” says Tittle.

FOR MORE INFORMATION ON CLASSES, GO TO ENERGYMEMPHIS.COM OR CALL 901.466.6242

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WEEKEND WARRIOR

CLAUDIA NELL-WARD Runner, 41, Elementary Special Education Teacher at Snowden School, Board Member with Memphis Little League, Member of Education Task Force for MICAH

1

5

Running St. Jude Marathon was long, arduous, exciting, and frustrating. I did not even come close to achieving my time goal.

I beat myself up for the first couple of days. When I stopped being sore, I realized how proud I actually was of myself. I brought my medal in to show my students so they could love on me, and I felt great.

My daughter, Caroline, is determined and relentless in all that she does. Her spirit moves me to never give up. My son, Jack, is hilarious and enjoys everything he experiences. His sense of humor keeps me laughing at myself.

6 Training for the St. Jude Marathon over the past six months put many things in perspective. It also helped me realize how great moving to Memphis (from New York) has been for me. I would never have had the time to train like this in NY. Now, I live in a neighborhood where I have running buddies. Memphis has been very good for me— physically and mentally.

2 After the marathon, I ate lots of Gus’s Chicken (thighs), fried rice, and Cozy Corner sliced pork.

Yup, all of that!

3 I love running for so many reasons. I love the wind in my face while I am working out.

I love the time I get to listen to music and be by myself. I love seeing a city on foot.

7 “Far and away, the best prize that life has to offer is the chance to work hard at work worth doing.”

4

—Teddy Roosevelt

I stay fit to feel young and be a good model for my kids.

“Memphis has been very good for me—physically and mentally.”

Interview by Hailey Thomas. Photo by Philip Murphy.

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To nominate a Weekend Warrior, email us at hailey@memphishealthandfitness.com

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WEEKEND WARRIOR

TIM ANDRASSY JR. Runner, 48, Program Advertising Manager at Navy Recruiting Command, Air National Guardsman with the 164th Airlift Wing with 23 years in Air Force, Chapter Captain of Team Red, White, and Blue Memphis. Intermediate 1 coach for Women’s Run Walk Memphis

1

5

I completed my first marathon in Biloxi along the Gulf of Mexico in December. I’ve run 20+ half marathons, but I was surprised I finished the full. I had a wild case of the butterflies as the bus took me 26 miles away from the finish line.

My wife, family, military coworkers, and friends motivate me, and seeing what I do motivates them; it’s cyclical.

2 Immediately after the marathon, I stopped near the finish line and did 26 push-ups. Then I kissed my wife and got some hot gumbo to warm up.

3 One of my most memorable experiences was my first long distance run, the Tower of Terror 10-Miler at Walt Disney World in 2012. The run was at 10 pm, and my parents were there to watch.

Afterward, we stayed up past midnight going on rides.

4 I love to run because it’s part of my fitness regimen, I get an endorphin boost, and I love to travel across the country for weekend run-cations. My goal is to run a half marathon in all 50 states. Through the military, I’ve been able to run on four continents.

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6 I had sciatica in my lower back in the summer of 2010. After I recovered, I failed my Air Force fitness test. I couldn’t even run 1.5 miles in time. I got a pep talk from a senior leader who told me before I run again I need to learn how to walk and breathe. I still preach this to new runners or struggling military coworkers who can’t finish the 1.5 mile run in time.

7 I’m a passionate Cleveland sports fan. I was born in Cleveland and raised on Indians, Browns, and Cavaliers.

8 There is a saying by P90X fitness trainer Tony Horton—“Take care of your body, and your body will take care of you.”.

“I love to run because it’s part of my fitness regimen, I get an endorphin boost, and I love to travel across the country for weekend run-cations.”

Interview by Hailey Thomas. Photo by Philip Murphy.

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FOOD+NUTRITION

By Kate Lyman

MAKE YOUR OWN MACRO BOWL If you just started tracking your macros but are struggling to figure out what to eat, a helpful tip is to keep your meals simple. Before you start trying to track complicated recipes and complex meals like casseroles, start with the basics! A macro bowl, or a meal that is balanced in carbohydrates, proteins, and fats, is a simple way to ensure that you’re getting the nutrients you need while still giving you the opportunity to eat foods you enjoy.

TO MAKE A MACRO BOWL: • S tart with a carbohydrate base like steamed rice, roasted potatoes or sweet potatoes, couscous, quinoa, lentils, soba noodles, vermicelli noodles, or beans.

• A dd some veggies. Vegetables are also carbohydrates, but they are dense with nutrients and high in fiber and water content. A cup of vegetables has fewer carbs than a cup of grains. You can top your base with roasted broccoli, asparagus, or Brussel sprouts; chopped cucumbers and carrots; or sautéed bell peppers and onions. To add even more volume, add some leafy greens like spinach, kale, or arugula.

• T op with a protein: Adding a protein source to each meal can help you spread your protein intake out evenly through the day, making it more manageable to hit your protein target. Top your bowl with grilled chicken, a filet of mahi-mahi or salmon, seasoned lean ground turkey or beef, shrimp, eggs, or cottage cheese. For plant-based protein options, go for chickpeas, lentils, beans, tofu, or tempeh.

• P ick a fat source. You may already have a fat source in your macro bowl if you have included a fattier meat (chicken thigh, pork, steak), eggs, or salmon. If you need to add more, you can top your bowl with avocado, nuts, seeds, cheese, or hummus.

• A dd some flavor: Customize your bowl with whatever condiments or toppings you enjoy most. This could be a Greek yogurt-based salad dressing, balsamic vinegar, kimchi, coconut aminos, sriracha, or anything else that will give your bowl the flavor it needs.

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CARBOHYDRATES: Brown or white rice

Couscous

Potatoes

Vegetables

Squash

Fruits

Pasta

Corn

Farro

Oats

PROTEIN: Chicken breast

Carnitas

Egg whites

Shrimp

Nonfat Greek yogurt

Fish Cottage cheese

Lean ground turkey

Tuna

Lean ground beef

FAT: Olive oil

Butter

Nuts and seeds

Coconut oil

Coconut

Bacon

Avocado

Tahini

Olives

Cheese

EASY BOWL RECIPES: TACO BOWL: Rice or black beans topped with sautéed peppers, onions, and zucchini. Add seasoned lean ground turkey, guacamole, salsa, and nonfat Greek yogurt as a substitute for sour cream.

BREAKFAST BOWL: Roasted potatoes or sweet potatoes with some bell peppers, tomato, or broccoli.

Add a fried egg or two and top with hot sauce and some greens.

ROASTED CHICKEN BOWL: Rice, farro, couscous, or quinoa as your base. Top with roasted cauliflower, carrots, kale, and chicken thigh. To sweeten it up, add with coconut aminos.

For a different flavor combination, try curry instead.

MEDITERRANEAN SALMON BOWL: Farro or quinoa with chopped cucumbers, tomatoes, onions, and a salmon fillet. Add a spoonful of tzatziki on top.

PLANT-BASED PROTEIN BOWL: A high-protein carb base like lentils, quinoa, or black beans. Add roasted veggies and chickpeas, topped with tahini or avocado.

Kate Lyman, MPH, CHES is owner and head coach of an online nutrition coaching business. She and her team at KLN believe in ditching restrictive diet rules and building flexible eating habits that allow you to eat the foods you enjoy while still working towards your aesthetic, performance, and health-related goals. She provides individualize and group nutrition coaching and also instructs corporate nutrition seminars.

Get in touch at katelymannutrition.com or on follow along at @klnutrition.

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FOOD+NUTRITION

Building Better Body Image in 2019 On a scale from 1-10, with 10 being very positive, how would you rate your body image?

Negative body image often cues New Year’s resolutions focused on changing the body with hopes of feeling more attractive, successful, or accepted… of essentially “feeling better.”

It is OK to wish your body was different. Changing your body may initially help you feel better, but these changes may not be sustainable in the long term.

By Blair Mize, MS, RDN, CSSD, LDN

Since body image is the way you think about your body rather than how your body actually looks, physical changes are NOT required to feel better about or more at peace with your body.

Building better body image is about being kind to your body and strengthening acceptance of, respect for, compassion toward, and trust in it. It’s about building enough resilience to tolerate your body as it is rather than trying to change it.

Positive relationships with people are not built by criticizing or attempting to change them. They are built with kindness, acceptance, compassion, dependability, and support. These same cornerstones are necessary for a positive relationship with your body. You may be surprised by how your body image improves as you take action to create better feelings about your body before taking action to try to change it physically. Here are some ideas to get you started…

• Y ou are the curator of your social media feeds, so include bodypositive content. Check out the accounts Memphis Nutrition Group follows if you’re looking for more body-positive, non-diet posts.

• Give compliments on something other than a person’s appearance.

• W ear clothing that fits your here-and-now body. This may mean shopping for some new items and getting rid of others.

• Brainstorm ways to be kind to your body.

• E ngage in movement that is fun and pleasurable vs. painful and punitive. Choose activities that rejuvenate your body and help relieve mental and physical stress.

• N ourish your body in a dependable, adequate way with foods that make you feel physically well and provide enjoyment, too. Practice reconnecting with and responding to innate body signals like hunger and fullness.

• I nstead of body checking (weighing, measuring, comparing, spending excessive time in front of the mirror), look for something you like or notice something you appreciate about your body.

• D erail or deflect any comments or conversations criticizing your body or another’s.

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• Shift your self-talk from scathing critic to cherished friend.

• E valuate your self-worth through the lens of your values, trengths, positive characteristics, and unique gifts.

• Keep in mind that bodies naturally come in all shapes and sizes.

• W hen discontentment with your body seems to be taking over, contemplate how these feelings could actually represent discontentment in other parts of your life. Seek support as needed.

REMEMBER: Acceptance doesn’t mean contentment, surrender, or resignation; however, acceptance can lead to less emotional pain, less negativity, and greater health in relationship to your body. Rather than seeking to change your body this year, choose this time to change how you feel about your body image and create a positive relationship with it.

Blair Mize, MS, RDN, CSSD, LDN is co-owner of Memphis Nutrition Group, a nutrition & lifestyle counseling practice operated by registered & licensed dietitians/nutritionists. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food. For more information call Memphis Nutrition Group at 901.343.6146 or visit www.MemphisNutritionGroup.com.

ACTIVE HEALTH CHIROPRACTIC We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle • Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques • Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems • Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself

7844 Farmington blvd Germantown • 901.340.1837

Dr. Jeremy Jessop DC

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39

FOOD+NUTRITION

3 Protein-Packed

OMELETS

By Andrea LeTard

Omelets are a low-calorie, protein-packed meal to keep you full all day and can be made many different ways.

They’re a common lunch and dinner meal in France. Enjoy any time of the day—not just breakfast. Served them with a simple salad for a healthy and delicious meal. These three open-faced omelets are full of unique toppings. Like a pizza, they can be topped with just about anything. They can be made ahead up to three days and for a quick meal.

Meat Lovers q 1 egg

q 1 oz cheddar cheese

q 3 Tbsp egg white

q 2 slices cooked turkey bacon

q K osher salt and freshly cracked pepper

q 1 maple breakfast sausage link

q C ooking spray

q 1 fully cooked spicy chicken sausage - sliced

Preheat oven to broil. Whisk the egg and egg whites together with salt and pepper. Prepare a small sauté pan with cooking spray and set over low heat. Add the egg, sprinkle with cheese, and let sit until almost completely set. Crumble the bacon and breakfast sausage over the top and add the sliced chicken sausage. Place under the broiler for about 1 minute, or until set.

Caramelized Onion, Mushroom & Goat Cheese

Balsamic Roasted Tomato with Feta and Hummus

q 2 Tbsps olive oil

q 1 /2 tsp dried or fresh thyme

q 1 cup grape tomatoes

q 3 Tbsp egg white

q 1 /2 onion thinly sliced

q 1 egg

q 1 Tbsp olive oil

q C ooking spray

q K osher salt and freshly cracked pepper

q 3 Tbsp egg whites

q 1 1/2 Tbsp balsamic

q 1 oz Parmesan

q C ooking spray

q 1 /2 tsp oregano

q 1 oz crumbled feta

q 1 tsp balsamic vinegar

q 1 oz grated Parmesan cheese q 1 oz crumbled goat cheese

q K osher salt and freshly cracked pepper

q B asil leaves

q 1 cup sliced mushrooms

q 2 Tbsp garlic hummus

q 1 egg Preheat oven to broil. Heat 1 Tbsp of olive oil in a sauté pan over mediumlow heat. Add the sliced onion with salt, pepper and balsamic vinegar.

Cook until caramelized. Set onions aside and reuse pan, or get a fresh one. Heat the other Tbsp of olive oil and sauté mushrooms with thyme and a dash of salt and pepper.

Whisk the egg and egg whites together with a pinch of salt and pepper.

Prepare a small sauté pan with cooking spray and set over low heat. Add the egg, sprinkle with Parmesan, and let it cook until almost completely set. Top with the cooked onion, mushrooms, and goat cheese. Broil 1-2 minutes to finish cooking the top. Slide onto a plate to serve.

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Preheat oven to 400F. Toss tomatoes with olive oil, balsamic, oregano, salt, and pepper. Roast for 12-18 minutes, or until soft.

Whisk egg and egg whites together with a dash of salt and pepper.

Prepare a small sauté pan with cooking spray and set over low heat. Add the egg, sprinkle with Parmesan, and let cook until almost completely set.

Top with tomatoes and place in the oven until set. Sprinkle with feta, basil, and a dollop of hummus. Slide onto a plate to serve.

Andrea LeTard is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Her recipes are “next-generation southern”—fun and fundamentally southern with a modern twist. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.

FOOD

To Fit Your

HEALTHY

Lifestyle

Wild Beet offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation.

We’re open for lunch and dinner, dine in or carry out. Catering available.

6641 Poplar Ave Suite #106 Germantown

901.552.5604

Sophisticated Food In CASUAL Atmosphere.

Bret Sokoloff, MD, MBA Daniel J. Tucker, DPM, FACFAS Orthopaedic Surgeon Foot & Ankle Surgeon

4901 Raleigh Common Dr, Suite 200 • Memphis, TN 38128

www.orthonow.com

Valet Parking Available Nightly 120 Monroe Avenue, Downtown 901-527-7085 www.McEwensOnMonroe.com 41

EVENTS CALENDAR

JANUARY EVENTS

For races details go to racesonline.com

1/5/19 Hill and Dale 8 Miler

1/19/19 Run the 901 Race Series

Millington, TN

Germantown, TN

1/26/19 Mike Cooley Overton Park 10k Trail Race Memphis, TN

1/6/19 Memphis Winter Off-Road Race Series

1/19/19 Wolf River 5k

2/2/19 Crosstown 10K

Memphis, TN Memphis, TN 1/6/19 Memphis Winter Off-Road Series - 3k

Memphis, TN 1/20/19 Memphis Winter Off-Road Series - 5k

2/2/19 Mike Cody 4 Mile Classic

Collierville, TN

Memphis, TN

Memphis, TN

42

SS

TO W N

10K

CRO

Race Directors, Reach Runners! Call Hailey at 901.335.6005 to Reserve Your Race Ad today!

HOLISTIC CHOP MASTER ROBIN TUCKER – 901.921.9324

M A S T E R C O LO R I S T/ B A L AYA G E S P E C I A L I S T

Gravel Bike Race | March 2, 2019 and Gravel Run 25 and 12 Miles | March 3, 2019

H O L LY W O O D S – 9 0 1 . 6 2 6 . 5 9 7 6

Run scenic dirt/gravel roads in St. Francis National Forrest and MS River State Park Custom long sleeve tee, chili, vegan chili, vegan vegetable soup, Flat Hat beer, fruit and cookies

HOLISTIC PRODUCTS

C R E AT E D IN HOUSE

Awards: great gear from sponsoring bike and run store partners

Challenge – DOUBLE HEADER:

Bike gravel race Saturday March 2: 55 miles • 25 miles • 12 miles and Run Sunday March 3: 25 miles • 12 miles Register at: runsignup.com

C O M E B Y T O D AY T O E X P E R I E N C E 1 9 9 5 M A D I S O N AV E # 1 0 2 SHAPOWLABS.COM

KEEPING YOUR PET HEALTHY & FIT IS OUR GOAL

37th Annual Memphis in May Triathlon MAY 18 & 19, 2019 CELEBRATING MEMPHIS, TN 200TH BIRTHDAY MAY 18 MIM SPRINT TRI 1/3 SWIM | 12 MILE BIKE | 3 MILE RUN MAY 19 MIM OLYMPIC TRI .93 MILE SWIM | 24.9 MILE BIKE | 6.2 MILE RUN REGISTER AT: runsignup.com

CUSTOM TEE & FINISHERS MEDALS, AWARDS AND POST RACE SOUTHERN HOSPITALITY TENT

$5,000 CASH AMATEUR CHALLENGE TOP 15 FEMALE AND 15 MALE IN BOTH RACES

WE OFFER: • General Veterinary Services • Dental Care • Pain Management • Surgery • Grooming • Boarding • AND NOW Doggie Day Care

2959 Walnut Grove in Midtown 901.323.1177 mymemphisvet.com

43

12.08.18

PHOTO FINISH

RUN RUN RUDOLPH 5K Benefiting Rivercrest Elementary School

1

4

8

44

2

5

3

6

9

7

10

1. Elliot Garst and Landen McMaire

6. Lucy Bong-Angarita

2. Ana Sapp and Nichole Sapp

7. Gwen Smith

3. Ryan Sterling, Riley Scroggs, and Chloe Simmons

8. Lizzie Hibbard and Laura Hibbard

4. Ronnie Scott

9. Tabi Castellaus

5. Ashley Finch

10. Carolina Ritter and Turner Ritter

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

Internal Medicine and Multispecialty Clinic • Cardiology • Endocrinology • Infectious Disease

• Internal Medicine • Neurology • Nephrology

EAST CAMPUS

• Pain Medicine • Rheumatology • Wound Care

Gynecology and Menopause Care Physical Therapy and Rehabilitation Fertility and IVF Urology and Urogynecology On-site Pharmacy and Imaging Center Online scheduling and same-day appointments

REGIONAL ONE HEALTH EAST CAMPUS

Schedule online at

RegionalOneHealth.org/East Or call 901.515.EAST

Regional One Health East Campus 6555 Quince Road | Memphis, TN 38119

Located at the Kirby Exit of 385

Injuries don’t clock out at 5 p.m.

Just because you’re injured outside normal office hours doesn’t mean you have to make a trip to the ER. The specialists at Campbell Clinic are available to treat your breaks and sprains on evenings and weekends.

Mon – Thurs, 5-8pm | Sat, 8-11am | 1400 S. Germantown Rd. | Germantown Mon – Thurs, 5-8pm | 7545 Airways Blvd. | Southaven

©2016 Campbell Clinic P.C. All rights reserved. Campbell Clinic is a registered trademark of Campbell Clinic P.C.