INSPIRING ACTIVE LIFESTYLES SINCE 1996
Brittney Tucker Runs her way back to Boston
JANUARY 2020
CRUSH YOUR FITNESS GOALS! THE ANNUAL
GYM, YOGA &
FITNESS
STUDIO
Super Bowl Snacks
GUIDE
At Regional One Health, we know you need to feel your best so you can be your best. Our skilled, caring team works with you to improve your wellness today and for your future — because great health care helps you keep your dreams in reach.
regionalonehealth.org
The
h c e T t Bes for the Healthiest Smiles
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H+F JAN
20 20
ON THE COVER
12 Brittney Tucker places at 24 38
St. Jude Marathon
Gym, Yoga & Fitness Studio Guide Next-Level Super Bowl Snacks
LIFESTYLE
8
Spirit-Free Cocktails
COACH'S CORNER
10
Winter Workouts
MEMPHIS FIT
14 Ballet Dancer
Jonathan David Dummar
16 MMA Pro Terry Johnson 18 Weightloss Couple & Runners Misty & Troy Aucoin
20 Bodybuilder Lakennia Terry 22 Robert Douglass Late-Onset Diabetes
34 Weekend Warrior & Runner, Toni Wackerfuss
36 Weekend Warrior & Cyclist, Derick McMillian
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FOOD + NUTRITION
40 42 44
Balance Your Resolutions The Best Diet for You Eating Isn't Black or White
IN EVERY ISSUE
8 Starting Line 46 Events Calendar 48 Photo Finish: St. Jude Marathon 2
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On the Cover: Brittney Tucker Photo by Tindall Stephens
3
24 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). Yoga is 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
Lydia Podowitz
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. Tindallfarmerphotography.com
Lydia is a senior at Rhodes College. She’s an editor for Ecumenica, an academic journal, and just completed her first feature-length screenplay. Lydia loves to hike at Shelby Farms, climb at Memphis Rox, and take long walks around campus.
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 Kate Lyman Halle Griggs Caroline Pruente Ben Stanley Graphic Design Brian Williams Photographers Tindall Stephens JoLaura Bell 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 © 2019.
facebook.com/ MemphisHealthFitnessMag
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JoLaura Bell
Halle Griggs
Ben Stanley
JoLaura is a wedding and lifestyle photographer who has been snapping photos for the last 16 years. When not working her magic behind the lenses, you can find her on long walks with her four-legged BFF, eating all the tacos, and most likely sipping a dirty chai latte.
Halle teaches high school English by day and Bikram Yoga by night. She recently completed her 9th marathon. She enjoys reading, blogging, cheering on the Memphis Grizzlies, fall weather, and a nice glass of red wine.
Ben is a journalist from New Zealand, who recently relocated to Memphis. A finalist for NZ Sports Journalist of the Year in 2017 and 2018, he specializes in long-form feature writing. He is a dedicated cricket lover.
@MemHealthFitMag
please recycle
Read us online at memphishealthandfitness.com
“I AM MANDUU!”
And I discovered the foundation of fitness.
See this suit I’m wearing? It’s an electrical muscle stimulation suit from Manduu. In 15 minutes, I get a full-body workout that would take at least six hours in the gym. All fitness begins with strength training. Manduu is the fastest, safest way to build the muscle you need to look good, feel great and live life on your terms.
Get your first session FREE at: manduu.com/IAmManduu
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STAR TING LINE
Fit Product
Fit Trip
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Friends since 1st grade, Emily says,
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“This was amazing girl’s trip to Scottsdale, AZ, and we hiked Camelback Mountain.” (Left to
Sheri Gaines (R) hiked to the Mount Whitney
Right) Terri Boswell, Mary Beth Cantrell,
Summit in September with Michelle Warner
Emily Holley, and Jenna Maiello.
(not pictured) and Paul Jacobs.
Send your Fit Photos to: hailey@memphishealthandfitness.com and you may be in the next issue of H+F!
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See page 8 for H+F’s Spirit-Free Cocktails.
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LIFEST YLE
By Hailey Thomas Photos by Amy Goode
Spirit-Free
After a decadent December, many revelers partake in a dry January. Spirit-free cocktails, formerly known as mocktails, are especially helpful to get you through the thick of winter. Detoxing is a top resolution, and there are numerous health benefits like weight loss, better sleep, more focus, and more energy. Plus your bar tab will be at an all-time low! Some of our favorite watering holes share their specially crafted spirit-free cocktails.
Art Bar at Crosstown Arts
CrosstownArts.org Claw Thyme
Pineapple, Shrub (sweetened vinegar base syrup), Thyme, Lemon Juice, and Soda Water.
Mediterranean Spiced Tea Sage, Ginger, Honey with warming spices.
Knifebird Wine Bar
2155 Central Ave • KnifebirdWineBar.com
Lime Mint Cooler Lime juice, agave syrup, mint leaves.
Grapefruit Ginger Spritz Grapefruit juice, ginger syrup, agave syrup, sprig of fresh rosemary.
Bar Hustle in Arrive Hotel
477 S. Main • BarHustle.com Jesse and the Rippers
Passionfruit, lime, fennel, Topo Chico, mint spring for garnish.
Fré Sparkling white wine, a process where the alcohol is removed. 8
WELCOME TO FIST BUMP SEASON
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COACH’S CORNER By Mary-Marsha Riley
WINTER WORKOUTS While getting cozy by the fire with a good book and a cup of hot chocolate is nice, hibernating will not burn off those holiday calories! If the idea of exercising outside this season freezes you in your tracks, here are three winter workouts you can do indoors that require very little equipment and no exposure to the elements. Stay warm and shape up!
MASTER THE STAIRS
Climbing just eight flights of stairs each day lowers your average early mortality risk by 33%. Literally all you need for this workout is a flight of stairs and a positive attitude. Rest throughout as needed and complete the entire workout 2–3 times. — Run up and walk/run down the flight of stairs 5 times. — 3 0 Mountain Climbers on each leg (hands on first step and feet on floor) — 20 Tricep Dips (hands on second step) — Run up and walk/run down stairs 2 times — 20 Lunges (back leg on second step) — 12 Push-ups (feet on first step and hands on floor) — Run up every second step and walk/run down 2 times — 15 Squat Jumps (hop up onto first or second step and step down)
TREADMILL TORCH
This one is for the runners and cardio lovers who want the benefits of running this winter without the frozen fingers. Enjoy this 30 minute HIIT workout. — M inute 0:00-2:00 / Run on 4.0 Speed on 1.0 Incline
— 30 Seconds of Toe Taps (tapping toes on first step)
— M inute 2:00-5:00 / Run on 5.0 Speed on 1.0 Incline — M inute 5:00-7:00 / Run on 6.0 Speed on 1.0 Incline
NO GYM, NO PROBLEM
— M inute 8:00-11:00 / Run on 5.0 Speed on 1.0 Incline
Here is an at-home Circuit Workout you can do with absolutely no equipment. Repeat this circuit 3–4 times and rest throughout as needed.
— M inute 11:00-13:00 / Run on 5.5 Speed on 1.0 Incline
— 40 Jumping Jacks
— M inute 15:00-19:00 / Run on 5.5 Speed on 1.0 Incline
— 15 Squats on Toes
— M inute 19:00-21:00 / Run on 6.0 Speed on 1.0 Incline
— 1 Minute Plank (30 seconds high/30 seconds low) — 30 Crunches
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— M inute 7:00-8:00 / Hop off Treadmill for 12 Push-ups
— M inute 13:00-15:00 / Hop off Treadmill for 1 Minute Plank and 20 Sit-ups
— M inute 21:00-22:00 / Run on 4.0 Speed on 1.0 Incline — M inute 22:00-23:00 / Hop off Treadmill for 10 Burpees — M inute 23:00-25:00 / Run on 5.5 Speed on 1.0 Incline
— 45 Seconds of Mountain Climbers
— M inute 25:00-27:00 / Run on 6.0 Speed on 1.0 Incline
— 10 Push-ups
— M inute 27:00-28:00 / Run on 6.5 Speed on 1.0 Incline
— 10 Burpees
— M inute 28:00-30:00 / Run on 4.0 Speed with no Incline
Mary-Marsha Riley is a certified personal trainer, attorney, and pageant coach. For more information visit Wellhousefitness.com
Beautiful Skin Begins with Exceptional Skin Care
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Lynn Day, RN
Carla Mask, RN
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Our mission is to provide the highest quality service in cosmetic surgery and aesthetics. We strive to improve the appearance and wellbeing of our clients and give them the utmost care and confidence. With advanced treatment options we are always staying in the forefront of surgical rejuvenation.
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11
MEMPHIS FIT
DREAM BIG. WORK HARD. SEE RESULTS.
By Pamela Poletti Photo by Tindall Stephens
“I’ve always been a busybody. Sitting down is a rare occurrence for me,” laughs Brittney Tucker, a fresh-faced 34-year-old. This first-grade teacher recently finished second in her age group in the Memphis St. Jude Marathon. Her time of 3:15, a personal record, qualifies her to run in the Boston Marathon, where she hopes to earn yet another personal best this year. A native of Huntingdon, TN, Brittney was a cheerleader in middle and high school but drew particular inspiration from her mother. “From a very young age, I’ve watched her fitness journey. Jane Fonda was always on at bedtime.” Brittney had been running with her mother in the afternoons, but it was when she moved here to attend the University of Memphis that Brittney truly caught the running bug. “Running was my therapy. The more races I did, the more I enjoyed it.” Before long, 5Ks led to longer races, and for three years, Brittney participated in the St. Jude Half Marathon. “In 2012, I PR’d the half and I didn’t really want it to be over I felt so good.” With Boston in the back of her mind, Brittney trained to run her first full St. Jude Marathon in 2013, but that was the year it was canceled. Undeterred, Brittney kept up her training and ran the Nashville Marathon in 2014. To date, she has run nine marathons and is training for her tenth. She enjoys the different challenges with each one: “I like running Memphis as a St. Jude Hero because it’s for someone else and the donors who give on my behalf push me. But when I do Boston, I’m showing what I can do myself.” Of course, not every race has been easy. “The first marathon, when I got to the 22-mile mark, I felt like quitting. Luckily a friend kept me entertained and told me I had to keep going. Now I know the pain I’m going to endure between miles 22 and 26, and if I can get to 23 I tell myself, ‘Okay, now you just have a 5K.’” In Boston 2016, it was the heat, not the distance, that proved the biggest challenge for Brittney. “By mile five I had consumed a whole bottle of water.” The
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MEMPHIS FIT
thought that her mother was waiting for her at the end got her to “hurry up and finish.” And despite the inevitable obstacles, she has never stopped challenging herself to run races.
“Discipline is the most important piece of the puzzle for success.” Brittney brings that same positive energy to her classroom. “I love my job as a first-grade teacher at Kingsbury Elementary. My class is always a big inspiration to me, and I also want to be a positive role model for them.” Her dedication to her students paid off when she was awarded the Tennessee Lottery Teacher of the Week award several years ago. Though her students are naturally more interested in whether or not she won the race, Brittney uses the St. Jude Marathon as a way to explain what it means to be a hero. And after school, she turns to running as a way to relieve the stress of the day. With an admirable amount of self-discipline, Brittney does not work with a coach and has designed most of her training workouts
Your mental health is just as important as your physical health
herself. She follows Breakaway’s plan for the marathon distance and attends Paul Sax’s Tuesday speed workouts at the University of Memphis. “I have to thank Paul for believing in me and pushing me beyond what I think I can do.” She also works with weights to build leg strength and rows. “I’ve become very familiar with that rowing machine,” she laughs. Brittney does not follow a particular diet but will give up certain foods like chips, soda, and candy when training. “Discipline is the most important piece of the puzzle for success,” she says. Though she hastens to add that, “Cake does not count as candy.” Her disciplined approach to training has kept her relatively free of injuries and obviously successful in the field. Brittney looks forward to future challenges and wants to try a triathlon. She also wants to complete the World Marathon Majors, running marathons in Boston, Tokyo, London, Chicago, Berlin, and New York. Despite her accomplishments, perhaps what keeps Brittney in love with running are those she meets. “Through running I’ve met so many amazing people. No matter the distance, running always brings people together. You can start a race beside a complete stranger, and by the end, you’ve made a friend for life.”
Research Strategies of Memphis provides professional care, health exams, study medications, and close monitoring at no cost for children and adults that experience
• Depression
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No insurance necessary. To find out how you may qualify in any of the ongoing studies, call our office today!
To see if you qualify, call
901.685.8890 or visit us at
researchmemphis.com 6005 Park Ave • Suite 632B (St. Francis O’Ryan Building)
Memphis, TN 13
MEMPHIS FIT
THE POWER OF THE PULSE
By Halle Griggs Photo by JoLaura Bell
A graduate of the prestigious HARID Conservatory in Florida, 36-year-old Jonathan David Dummar has called the Mid-South home since 2015 when he joined Ballet Memphis. Prior to then, Jonathan danced with Nevada Ballet Arts in Reno (his hometown), the Joffrey Ballet in Chicago, and the San Francisco Opera. Being a performance artist, Jonathan is no stranger to the importance of fitness and staying active. Several months ago, a client introduced him to a new form of exercise called Manduu. It’s a workout that uses an electric muscle stimulation suit. Once suited up and the appropriate resistance levels are determined, you are guided through a series of exercises by a trainer. These exercises target all of the major muscle groups. The stimulation suit encourages the engagement of the oppositional muscle groups. Through this engagement, internal resistance is created, which optimally trains the muscles needed to create the movement pattern being demonstrated. Jonathan says, “My glutes were never so sore as they were after my first experience, yet I also found that my favorite glute stretches were much easier to manage.” Manduu helps engage muscular fibers that have remained offline due to injury, de-conditioning, or trauma. This increased engagement helps the fibers fire in greater synchronicity with the surrounding tissue. In addition to muscular strength, the workout also helps increase muscular flexibility by elongating the opposing muscle groups targeted within the demonstrated movement pattern. As a performer, preventing muscle fatigue and injury are imperative. Jonathan accredits his recent increased level of strength and flexibility to his consistent practice of Manduu. These effects have made him “a more confident and consistent performer that is more able to give a performance replete with aplomb and ‘je ne sais quoi!’” Jonathan encourages everyone to try Manduu, not just dancers. He assures, “Anyone can feel the benefits that Manduu provides with one session alone.” His biggest piece of advice to anyone interested in Manduu is consistency. In order to maintain the upward trajectory that Manduu facilitates, one must establish a regular, consistent practice.
Jonathan is also a licensed personal trainer with certifications from STOTT Pilates. He and his partner, Walter, live in East Memphis, along with their dog Miss Penny Lane.
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For more info or to schedule your first free session, visit Manduu.com or download the Manduu app.
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MEMPHIS FIT
From “Fat Dad” to MMA PRO
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By Ben Stanley Photo by Tindall Stephens
Like any other young man, Terry Johnson’s life changed the day he learned he was going to be a dad. In 2004 when he was 21 years old and 315 pounds, his partner Ariele gave him the news that twin boys were on the way. It wasn’t just the new responsibility and focus he needed that motivated him to make changes to his health, it was the knowledge that his weight and lack of fitness were already letting his kids down.
MEMPHIS FIT
“That fire got lit,” Terry says, 15 years later. “I told myself, ‘Man, you can’t be a fat dad.’ You’ve got to be able to do the things you see in movies or the things that your dad did with you like teaching you how to catch or throw a ball or run a race.’ I wanted to give them an active parent.” Now weighing 100 pounds less, Terry is a popular personal trainer at UFC GYM Germantown. Talking to him gives you a little insight
into an incredible fitness journey that started slowly but that eventually led to a passion for fitness and kickboxing. He’s now a professional mixed martial arts fighter with a 2-2 fight record. “I was that guy that needed a goal; the fight game gave me that,” Terry says. “As a personal trainer, I like people reaching their goals because I know how awesome that feeling is. I went from not ever liking to lift weights to now being able to deadlift almost 500 pounds and squatting heavier numbers than ever; I’m just having so much fun in the gym and want to share that.” Terry, who moved to Memphis from California as a child in the ‘90s, recalls trying several gyms half-heartedly when he first got off the couch in 2005. Back then, he admits to having a poor diet based around fatty food and virtually no fitness regime whatsoever. A friend invited him to a Muay Thai class at Memphis Judo & Jiu Jitsu. A broken ankle prevented him from participating, but as he watched, he fell in love with the sport. Despite a frustrating search for his first amateur fight, he eventually got into the ring as a heavyweight in June 2015. He credits Will Whitlow at Memphis Judo & Jiu Jitsu and Joe “Babyface” Pass of Team Vortex/Team Pincer Athletics for helping him find and stick with the sport. Terry compiled a 2-3 amateur record before going pro in November 2017. His next fight is likely by April. His twin 14-year-old sons, Terrell and Daniel, are now competing in a youth MMA league, while his youngest son Cayden, 6, loves everything about fighting. His daughter Rheagan, 11, is her father’s biggest fan.
“ I was that guy that needed a goal; the fight game gave me that.”
“It’s really engulfed the family and did exactly what I thought would happen: it gave me something to give to the kids,” he says. Reflecting on the last 14 years, Terry is convinced that had he not made the changes he did, Terrell and Daniel could have grown up without a father. “The 20-year-old Terry… I don’t know how he made it to 20,” he says. “If I didn’t find out my wife was pregnant, if I didn’t have any of that going on, that dude wouldn’t be here. I had no sense of direction; I truly didn’t care about much.” For those starting out on their own fitness journey, Terry has a simple piece of advice, “Just give it your best effort, at least once.” “Once you give your best effort, you’ll know if you like it or not,” he says. “If you can’t give your best effort, or you come in with a clouded judgment or preconceived notion, it’s already something you don’t want to do. Come in with an open mind and give it a shot.” 17
MEMPHIS FIT
Demystifying the
“Easy Way Out” How Bariatric Surgery Changed One Couple’s Life
By Lydia Podowitz Photo by Tindall Stephens Troy and Misty Aucoin love to spend time together. But while most couples spend date night at the movies or a restaurant, the Aucoins often find themselves adventuring to new states for themed races or benefit runs. If you had asked the couple five years ago if they considered themselves active, they would have said no. Both have a history of living healthy, active, even physically demanding lifestyles before battling health and weight issues later on. They weren’t ready to change their health habits and be more active until their size prevented them from safely doing so. The Aucoins needed to lose weight in order to become more active, not the other way around. Bariatric surgery was a healthy solution and has served this couple wonderful results. At 230 pounds, her heaviest weight, 46-yearold Misty had already undergone a knee surgery due to weight-related strain. She was on over five medications for various health issues, including diabetes and high cholesterol. “Doctors kept having to increase insulin. I was too young to go through that, but I almost felt like I was cheating if I got the surgery,” she says. Misty was skeptical. She not only feared the procedure itself, but worried that she wouldn’t be able to keep off the weight or maintain a new lifestyle. “I could never lose more than 30 or 40 pounds, and I had always gained everything back,” she adds. In December 2016, during the holidays no less, Misty began the three-month preparation period to have gastric bypass surgery in
Troy at 300 lbs and Misty at 240 lbs before surgery
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MEMPHIS FIT
March. She followed a 1,400 calorie diabetic diet and completed the insurance requirements for the surgery. After a smooth procedure, she drank only liquids, then ate pureed foods, then moved to soft foods. Regular food was still a while off. She had to give up rice, soft drinks, and being able to eat more than two to three ounces of food at a time, but the benefits were almost immediate. Within a month of the surgery, Misty was off all of her medications and had lost enough weight to exercise safely. Misty lost 90 pounds in total. Three years later, she’s still at a healthy weight of 140.
c ycl e | b o u n ce | yo g a s tre n gth | b a r re
“I didn’t think I would lose as much as I did. I wanted 50 pounds off and would have just been happy with that. I didn’t think I’d become so physically active.”
If you are waiting for the right time,
“We’ve had a complete turnaround in our priorities.” —Misty Aucoin Troy, 51, supported his wife through her journey and recognized the same desire in himself. Growing up and into early adulthood, Troy played sports in school and later served in the military. When his service was finished, he struggled to be active and began to gain weight. He encountered the same issue as Misty: even after making a commitment to becoming more active, his weight prevented him from doing so without injury. “Misty had inspired me to get physically fit, but my weight was hindering that,” he says. He weighed 300 pounds and signed up for a program at the Saint Francis Center for Surgical Weight Loss under the supervision of Dr. Robert Wegner. For six months, Troy followed a doctor-monitored diet and attended weigh-ins. Eighteen months after Misty’s surgery, Troy had the same procedure. “I thought I wouldn’t like the fact that I couldn’t eat certain things, but now I eat to survive, not for enjoyment,” Troy says. He attests that his cravings have disappeared. Troy lost a total of 135 pounds, and best of all, he enjoys an active lifestyle. “Even if I’m in the office, I try and get up at least once every hour. My phone tells me to get up and walk,” says Troy, who is now a certified running coach. Misty’s passion for health also led her to become both a certified fitness trainer and running coach. She completes yoga teacher training in March. Last June, the couple made a goal to run a race in all fifty states, and six are already done. This December, the couple even completed the St. Jude Half Marathon, their longest race to date. Down the road, after they retire, the couple aspires to open a health and wellness center specific to helping bariatric patients adapt to post-surgery life. “This process has been far above our expectations. We’ve had a complete turnaround in our priorities,” says Misty, “I can’t even remember life before this.”
IT’S NOW.
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MEMPHIS FIT
By Ben Stanley Photo by JoLaura Bell
Lakennia Terry went from Bad Blood Pressure to Bodybuilder
As a bodybuilder and founder of Olive Branch’s LT Unique Fitness, it’s hard to imagine 40-year-old Lakennia Terry as anyone but a powerhouse committed to her body. Yet only four years ago, the Southaven mother of two was battling pre-diabetes, hypertension, and mild depression. Her post-motherhood weight had inched up to 226 pounds. Looking back, Lakennia says, “Not to toot my own horn, but I was a person who was not athletic at all. “There were a lot of things I couldn’t do back in the day with my daughter. Now, sometimes I’m training her to do things. It’s an amazing feeling.” A visit to the doctor in 2015 started Lakennia’s journey. After finding out her blood pressure was an alarming 152 over 120, she started a basic diet and joined a boot camp before issues with her legs forced her to quit. “It was my shins, my quads, everything,” she says. Lakennia’s daughter Treveka, 22, was then a talented volleyball and track athlete at Southaven High School and with the Memphis Mustangs AAU team. She kept the pressure on her mom to keep persisting, leading to another alarming visit to the doctor. 20
MEMPHIS FIT
The doctor asked Lakennia when her youngest, her son, would graduate from high school. “I said, ‘Two years.’ He said, ‘If you don’t get these health issues taken care of, you may not live to see him graduate.’ “That was my motivating factor. I started pushing and pushing and pushing. As I continued to push, the weight was going away.” Through her daughter, Lakennia found trainer Toye L Bogard of Fit Nation. With all his tips and motivation, alongside a radical restructure of her diet, she eventually lost 80 pounds over five short months in 2016. With a renewed sense of what was possible in her own life, Lakennia wanted to help others. She opened up LT Unique Fitness in February 2018 and has seen her client list increase to 30. The focus, she says, is on supporting goals, however big or small.
“I developed it to inspire, empower, and uplift ladies, and we have some men too,” she says.
“After weighing 226 pounds, being able to step on stage in a bikini, whether I win or lose, I feel like I’ve already won.” “At the end of every workout, we form a circle and give everyone the opportunity to recognize a small victory … if you lose two pounds, we make a big deal out of it. The whole thing about LT Unique Fitness is motivation because that can be the missing piece.”
Bodybuilding came into Lakennia’s life after reading about it in 2017. She linked up with Collierville bodybuilders Chris and Cindy Caudy at Next Level Training. By May 2018, she competed in her first competition at Battle of the Bluff. She claimed second place as true novice (figure) and fifth for masters (35+). “In bodybuilding, is it’s not about winning for me. After weighing 226 pounds, being able to step on stage in a bikini, whether I win or lose, I feel like I’ve already won.” In the space of four years, Lakennia has become an entirely different person and credits Treveka and her son TreDarius with supporting her throughout. She understands that the first step in changing your health situation is always the hardest. “My advice is to be able just love yourself,” she says. “If I could have looked in the mirror and just embraced that person, embraced some of the qualities I had, it would have helped.”
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MEMPHIS FIT
It's Never Too Late to Change
By Chloe Webster Photo by Tindall Stephens “They called me a late-onset adult Type 1 diabetic,” he says. Typically, Type 1 diabetics are diagnosed as children or teens. A late diagnosis can be difficult because it requires lifestyle changes like learning how to change your diet and manage insulin. Now Robert is 49 and says, “My diabetes made me want to develop a healthier lifestyle.” Though he worked out and ate relatively healthily before the diagnosis, it was never that consistent. He would try to go on runs every so often or get on a diet for a couple of months before losing interest.
“My diabetes made me want to develop a healthier lifestyle.” “I started working out with a trainer twice a week and running three to four days a week on my own,” he says. This is the schedule that works for him and creating this schedule was one of the most important parts of the process. “I used to not care if I missed a workout,” he says. His trainer is Kate Richards at the Jewish Community Center. She makes custom workouts that change week by week to keep it interesting. “She has done miracles. When I work out with her and do weights, my blood sugar will stay level for the next 36 hours.” The way Robert ate before diabetes wasn’t terrible, but he still had those days where he would fall off the wagon and eat junk. He changed to a low-carb, high-fat diet, believing that avoiding carbohydrates and sugar would keep his blood sugar where it needed to be. “I was not losing any weight. I would run and go to my trainer, but my weight stayed stagnant. No muscle, no slimming, no progress.” Robert and his husband met with dietitian Morgan Shulte. She got them both to track their carbs, proteins, and fat. “I was scared to death because she told me I had to start eating carbs,” says Robert, but she assured him that he needed the good carbs from things like fruits and whole-grain bread in order to see a change. When Robert Douglass walked into his annual physical at 42 years old, he couldn’t expect how his world would change. Diabetes ran in his family, but he had made it this far, so he had every reason to believe he was in the clear. “It was crazy. One year I was 41 and completely diabetes free. The next year I go in, and I had it,” he says. Following the diagnosis, Robert began taking medication for Type 2 diabetes, but his blood sugar continued to stay in an unhealthy range. He spent a year and a half trying to lose weight, hoping to get his condition under control. He returned to the doctor in better shape and learned that he was misdiagnosed. He had Type 1 diabetes and needed to go on insulin. 22
In five weeks to six weeks, he lost 21 pounds. There is a misconception that you can’t eat carbs if you are diabetic, and Morgan helped him realize that. “I was just so scared to eat any carbs for fear of my sugar spiking, but now my sugar is actually more level and I use less insulin by eating properly.” “When one person has diabetes in a relationship and the other does not, it can be hard for that one person to change their way of life or eat differently from their partner, but my husband Christian has made it easy by going through everything with me. He encourages me and is very supportive of this new lifestyle.” In the new year, as others embrace the journey towards wellness, Robert advises getting a trainer to get motivated and stay focused— and get your family on board.
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2020
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 & FITNE SS STUDIO G UIDE
F4 5 T R A INING GE R M A N T O W N Emily Acree – Owner Josh Hogan – Head Trainer
F45 Training—the “F” of which stands for “functional” and “45” is indicative of how long the classes are—is group training that is specifically designed to provide a functional, full-body workout while improving energy levels, metabolic rate, strength and endurance. What makes F45 unique is that there are no treadmills and no mirrors. However, members push their cardiovascular limits to the test using other functional movements—any movement that you would do in normal life. “When you hear no treadmills, you wonder how you’ll get cardio,” Emily Acree, owner of F45 Training Germantown, said. “On cardio days, we do heart pumping high intensity training with the use of simple equipment, such as battle ropes, box jumps, sleds and rowers.” Mondays, Wednesdays and Fridays are cardio days at F45, while Tuesdays, Thursdays and Sundays are resistance. Saturday is a hybrid class with a mix of cardio and resistance training, which lasts one hour. Class participants never do an exercise for more than 60 seconds without a period of rest.
FOR MORE INFORMATION ON CLASSES, GO TO F45TRAINING.COM/GERMANTOWN/HOME OR CALL 901.421.6087 7850 POPLAR AVE SUITE 20, GERMANTOWN, TN 38138
“Each time you come, you’ll get a completely different workout,” Acree said. “No two days will ever be the same, and everything is set up for you. It’s literally walk in, grab your towel and line up on the track. The trainer then demonstrates the exercises for the day.” The team mentality at F45 Training helps members transform their lifestyle physically and mentally while encouraging community growth and a no-ego attitude. The trainers facilitate the class, but everything is technology driven. “F45 is similar to personal training, but in a group setting—the trainers are free to push or offer modification of exercises. It really is made for people at any fitness level,” Josh Hogan, head trainer of F45 Training, said. The TV screens will monitor the work periods and rest periods, leaving the trainer available to assist people in a one-on-one type setting. In addition, if class participants purchase a heart rate monitor, they can see statistics in real time on the heartrate TVs in the studio. F45 is one of the most time-efficient ways of training, aiming to burn up to 750 calories per 45-minute session. With exercise modifications, it can be tailored for a beginning or an advanced athlete. “Everyone at F45 is welcoming. We have knowledgeable trainers and a friendly, welcoming atmosphere,” Acree said. F45 Training hosts challenges four times per year, with the next starting Feb. 3, 2020. The eight-week program rewards the top male and female who are then submitted to the global F45 8-week challenge. Thousands of F45 Training studios are located all over the globe, so everyone in each studio does the same workout each and every day. Monthly memberships for F45 Germantown are available as well as class packages. For 2019, monthly unlimited was $169, or 8 classes per month was $119. Weekly rates were $45/week for unlimited. Class packs also are available—the more you buy, the more you save. Acree recommends signing up for a class online. First time participants are offered one week free to try the classes.
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GYM , YO GA & FITNESS STUDIO G UIDE
HO T YOG A PL US E A S T ME MP HIS
Susannah Herring – Owner
Yoga is aimed at uniting the mind, body and spirit. At Hot Yoga Plus, owner Susannah Herring believes that when a person can find harmony between these three things, he or she can find healing, health and joy. Hot Yoga Plus offers a wide range of yoga classes to help students become more aware of their bodies’ posture, alignment and patterns of movement. The majority of their classes are Power Flow classes, which link breath and movement through unique sequences. The smooth, continuous flow deepens the breath, develops core strength, increases endurance and challenges balance and flexibility. Espresso Flow classes are 45-minute versions of a sweaty Power Flow. Both Power Flow and Espresso Flow classes are conducted in a heated room between 92 and 98 degrees. In addition, Hot Yoga Plus offers Restorative Yoga, a practice that reduces stress and improves health, as well as Yin Yoga, for a deep stretch that works into the connective tissue of the body. These classes are a great balance to Power Flow classes and are nonheated. But the best part about Hot Yoga Plus? “I think first and foremost, we have a fantastic community made up of people from all walks of life. Our students are a really diverse group of people who have all connected and become friends through yoga. Hot Yoga Plus is a happy, welcoming place,” Herring said.
FOR MORE INFORMATION ON CLASSES, GO TO HOTYOGAPLUS.COM/MEMPHIS OR CALL 901.207.2394 416 S GROVE PARK RD, MEMPHIS, TN 38117 All of Hot Yoga Plus classes are for all levels. The studio has a wide range of students in both age and ability. “We have athletes and people who don’t consider themselves athletes. Our classes offer something for everyone no matter your history or ability,” Herring explained. The Hot Yoga Plus boutique also offers the largest selection of athleisure wear in Memphis, including brands ALO, Beyond Yoga, Manduka, Vuori and Avocado. Clients can also find an extensive collection of books, body products, yoga mats and other gear in its boutique. Hot Yoga Plus offers an unlimited preferred plus plan for $115 per month which can be cancelled anytime with a 30-day notice. Drop-in classes are $20; 10 class packs are $170; and a 20-class pack is $300.
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Students can also purchase one week unlimited for $45 or one month unlimited for $160. Hot Yoga Plus often runs sales and specials, especially as the new year begins. Students can drop in or register for a class on mindbody.com or at hotyogaplus.com.
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GYM , YO GA & FITNESS STUDIO G UIDE
SHED F I T NE S S E A S T ME MP HIS
Maureen Shorter Esposito – Owner Marcus Esposito – Owner
Staying fit is always a challenge. At East Memphis’ SHED Fitness, it’s that challenge that brings their dedicated and enthusiastic community together. SHED’s clientele is not only finding community, they are seeing results. Those results, which can be largely attributed to SHED’s unique workout programming, are what led Maureen Shorter Esposito and her husband Marcus Esposito to make the decision to bring SHED Fitness to Memphis last year. At SHED, the same workout is never repeated twice. This method helps people avoid the dreaded plateau. “We focus on group fitness and providing a challenging and effective workout, but also making it fun, energetic and welcoming is what really sets us apart and cultivates that sense of belonging,” Esposito said. “You’re never bored, you never plateau and you feel really good after you leave.” At SHED Fitness, participants are led through 3 to 5 stations of moderate to high intensity exercises for a total class time of 50 minutes. The workouts include anaerobic exercises utilizing weights combined with aerobic exercises designed to achieve peak performance. And each day of the week focuses on a different muscle group, so as not to fatigue the body. “We welcome people who have plateaued, who are bored with their current fitness program or who can’t get their fitness level to the next stage,” she said. “SHED is suited for all fitness levels,” Esposito said. “Just beginning your fitness journey? No problem! Our expert trainers are there to welcome you, guide you and make sure you reach those goals. For those who are already really fit, SHED offers you a completely unique workout that will provide you with that extra challenge you are looking for. SHED is truly for everyone, and that’s something we take great pride in.”
One of the things that makes SHED unique is their use of Woodway Curve treadmills, which are not motorized and challenge the entire body. In addition to the Woodway, SHED incorporates Concept rowers, pull-up bars, resistance bands, medicine balls, kettlebells and more. With such a diverse lineup of equipment, SHED is able to constantly refresh and restructure their programming.
Be sure to check out: The SHED SHREDDER, offered every Thursday, focuses on raising the heart rate and is a calorie torcher. While other classes include set times for each station, SHREDDER is based purely on how long it takes each person to make it through the posted workout. SHED STRENGTH, a more tailored approach, is a 30-minute one-onone session led by a certified personal trainer. This personal training session is designed specifically to meet your individual goals. At SHED Fitness, your first class is free, and monthly unlimited packages are $149. Class packs of 5, 8, 10 and 20 are also available. In addition, SHED offers private training sessions for clients who want a one-on-one experience with a trainer. An introductory private Strength session is $20 with session packages available as well. Guests are welcome to drop in, as long as they arrive 15 minutes before class starts. Class registration can be done online at mindbody.com.
FOR MORE INFORMATION ON CLASSES, GO TO SHEDGROUPFITNESS.COM/MEMPHIS OR CALL 901.682.3726 1215 RIDGEWAY RD, MEMPHIS, TN 38119 28
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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 Memphis Jewish Community Center Fitness Center is the perfect gym to meet all of you and your family’s health and fitness needs. Whether you are just starting on your fitness journey or you are a dedicated fitness veteran, the MJCC Wellness Center is the place for you. With state-of-the-art equipment, amazing group fitness classes and certified personal trainers and massage therapists, there is something for everyone in the MJCC wellness and fitness department. Getting in shape at the MJCC is easy and fun. The complex is much more than a gym—it offers indoor and outdoor pools, three outdoor tennis courts, soccer fields, basketball courts, studios for spin classes, Pilates, youth and adult group fitness and so much more. One benefit of the MJCC is more than 60 classes per week are included with your membership. Executive-style locker rooms with saunas, whirlpool and Jacuzzi’s are available for an additional $25 per month for members. “Les Mills Bodypump, BodyFlow and Grit group fitness classes were just added to membership this month, and we have a variety of other classes such as bootcamp, stretching, yoga, Zumba and more,” Mandy Kelley, Fitness Center Director, said.
FOR MORE INFORMATION ON CLASSES, GO TO JCCMEMPHIS.ORG/FITNESS/FITNESS-AT-THE-J OR CALL 901.259.9212 6560 POPLAR AVE, MEMPHIS, TN 38138
The MJCC is not just a fitness center, but it is also an early childhood center offering camp programming, aquatics and more. Plus, childcare for children ages 6 months to six years is included in your MJCC membership. “We offer children programming classes such as twirling, gymnastics, kid’s dance and taekwondo. You can take a fitness class, and at the same time, your child can also be taking a class. It’s very family friendly,” Kelley said. In addition, the MJCC offers Rock Steady, a fitness program designed specifically for people with Parkinson’s Disease. The class focuses on non-contact boxing. Rock Steady meets three times per week and is open to members of the MJCC as well as non-members. MJCC membership costs vary and are affordable for every type of family, from single college student memberships to senior adult couple memberships and everything in between. When you become a member of the Memphis JCC, you will enjoy year-round use of state-of-the-art facilities located on 24 acres. Enjoy plenty of opportunities to flex your muscles, grow your mind, explore the arts, make new friends and enjoy new experiences. Annual dues give you complimentary access to more than 60 group exercise classes, 130 pieces of exercise and fitness equipment and much more. Your membership also provides discounts to cultural and performing arts activities, personal training and massages, summer camps, child care, early childhood education and dozens of other classes and special events year round.
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In January, the MJCC will also be offering a personal training and massage special discount for members, so it’s the perfect time to join!
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We helped Todd lose 97 pounds. And add 100 watts to his smile. Todd Johnson’s new life started the day he went to the UT Methodist Physicians Weight Management and Wellness Center. After speaking with the medical specialists, Dr. Virginia Weaver and Dr. Matthew Davis, about his options, Todd underwent a life-saving laparoscopic bariatric surgery to kick start his weight-loss journey. That was 97 pounds ago. From diet and nutritional plans to our accredited bariatric surgery program, we offer tailored health plans with surgical and non-
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GYM , YO GA & FITNESS STUDIO G UIDE
CHR IS T CHURCH MEMPHIS E A S T ME MP HIS
Jan Averwater – Director of Family Fitness and Wellness
Christ Church Fitness and Wellness Center understands that fitness and wellness are an integral part of being holistically healthy. Its Wellness Center offers a wide range of classes for individuals of all ages. “The Fitness Center and classes are a caring community of people,” Jan Averwater, director of family fitness and wellness for Christ Church Memphis, said. Many have been attending the same classes for 15 years or more, and Averwater refers to the Wellness Center like the television show “Cheers,” where everyone knows your name and treats you like family. Some classes are specific like Yoga and Barre, but other classes combine cardio, weights, kettle bells and bands to keep participants engaged. The instructors enjoy changing up the format to prevent staleness and boredom as well as bringing in new formats and class offerings, such as Drums Alive, Pound, Reformer Pilates, Boxing and more. The Fitness and Wellness Center at Christ Church also offers Rock Steady Boxing for people with Parkinson’s, and it partners with fifth-grade students as they serve as cornermen. With the Rock Steady Boxing method, exercises are largely adapted from boxing drills. At Rock Steady Boxing, Parkinson's disease is the opponent. Exercises vary in purpose and form but share one common trait: they are rigorous and intended to extend the perceived capabilities of the participant. The Fitness and Wellness Center includes a gymnasium, two studios for small, specialty classes, a large studio and the Fitness Center with cardio, free weights and weight machines. There are also showers and lockers available.
The Wellness Center is going through a remodel this winter to include new equipment, new spaces, additional hours and programming. Some classes that will be added are additional Reformer Pilates, Pound (cardio jam session with drum sticks) and Fitness on Demand, a platform of virtual fitness offering 400 workouts the participants can choose from and workout individually or with friends. Averwater hopes to have the remodel done by March 2020, but the facility will remain open throughout the new year. “As we began discussing how we can better serve the community, we concluded that fitness is more than getting your physical body fit—it is the health of the individual, the condition of being sound in body, mind and spirit,” Averwater said. “Our vision is to expand into the community, providing Health Fairs, family activities and screenings, not only for members, but for members of the community.” Currently, fees are $120 per year, but after the remodel, the Fitness and Wellness Center’s plans are to expand into a family-friendly environment to include family rates. “We also see the need to help others who cannot afford gym memberships and offer partial scholarships,” she said. All classes are open to the community so invite church members, family and friends. Many classes are free, but a few have a nominal fee.
FOR MORE INFORMATION ON CLASSES, GO TO CHRISTCHURCHMEMPHIS.ORG/FITNESS OR CALL 901.683.6887 4488 POPLAR AVE, MEMPHIS, TN 38117 32
A DV E R TO R I A L
A Lucrative Career in Massage Therapy Begins with the Tennessee School of Massage: A Memphis Pioneer RAISING THE BAR: THE TENNESSEE SCHOOL OF MASSAGE DIFFERENCE When Cissie and David Pryor opened the Tennessee School of Massage (TSOM), more than thirty-one years ago, they were only imagining the level of success they’d have. What began as a joint business venture, as massage therapy students in the midst of a fairytale romance, quickly blossomed into a sustainable business deeply woven into the fabric of Memphis, TN. In fact, TSOM has become the oldest, singled- owned massage therapy program in the state of Tennessee. And what’s behind that longevity? Well, according to David Pryor, it all comes down to great training, where art meets science. “The world of massage therapy has grown significantly over the last thirty years. Although today there are quite a few good therapists in the community, it’s getting harder to find really great ones who know the material and the “Art” of massage. They know the science, the anatomy, the academics, but the art of massage was never taught. We provide our students with a hands-on program that encompasses both sides of the coin. Our students are highly sought after and are widely recognized for having that ‘special touch.’” A CAREER IN MASSAGE THERAPY OFFERS STABILITY Over the years, the massage industry has grown into a well-respected and lucrative industry. According to the United States Department of Labor, 2018 Bureau of Labor Statistics data, there were 159,800 massage therapist employed across the U.S. It is also estimated there will be a 22% employment increase over the next decade, “as more healthcare providers understand the benefits of massage, with these services becoming part of treatment plans.” With an average annual salary of $41,420, it’s clear to see why massage therapy remains a prominent career path of choice. TSOM also offers a competitive edge for its students by offering both theoretical and practical education—all under one roof. Students can gain the scientific expertise needed to be successful while experiencing hands-on clinical exposure— bringing the concept of art and science full circle. “By having our practice and school all in the same building, I think that’s what sets us apart,” said Pryor. “Other programs have a student clinic and
the students never get a real sense of their real immediate monetary value. They leave school knowing that whatever massage they have been providing has been done at a drastically reduced price and they’re not sure what to charge for their work. We arm our students with the skills to command top-dollar, helping them to launch their careers much faster.” EDUCATIONAL REQUIREMENTS, PROGRAM COMMITMENTS AND COSTS The road to a career in massage therapy begins with a solid education. In Tennessee, students must obtain a minimum of 500 hours of instruction from an approved school and pass the Federation of State Massage Therapy Board’s (FSMTB) Massage & Bodywork Licensing Examination (MBLEx). A robust program will cover massage application, pathology, kinesiology, law, ethics, body systems and anatomy and physiology. Another advantage of the massage therapy career track is that most students can complete the program in approximately a year or less. Additionally, the full cost of tuition can range between $8,000 to $14,500 (depending on the program). With the national average tuition of an undergraduate degree ringing in at just about $35,000, most students appreciate obtaining a marketable skill, at a fraction of the cost and at a fourth of the time. And leaving school with no
debt is a real bonus in these days of overwhelming student loans. LIMITLESS CAREER OPTIONS Once a student has earned the title of, Licensed Massage Therapist (LMT), they will find a number of career options at their disposal. LMTs work in chiropractic offices, day spas, on cruise lines, with professional sports teams, in hospitals and resorts. Many students have used a career in massage therapy as a platform to either start their own private practice or as a segue into physical therapy programs (which have been traditionally challenging to enter without some prior knowledge of the industry and practical experience). In short, the options are endless. READY TO TAKE THE NEXT STEP? If you’ve been interested in learning more about the industry or have a knack for giving great massages, then a career as a massage therapist may be the solution you’ve been seeking. At the Tennessee School of Massage, you’ll appreciate small class sizes and individual attention, an array of class options (with day and evening availability) and convenient payment plans. Call 901.843.2706 to learn more and discover how the principles of holistic care can create a meaningful and worthwhile profession with unsurpassed stability.
https://www.bls.gov/ooh/healthcare/massage-therapists.htm https://www.massage-exam.com/tennessee-massage.php https://www.studentdebtrelief.us/news/average-cost-of-college-2018/ The TennesseeSchool of Massage is authorized by the Tennessee Higher Education Commission (THEC). This authorization must be renewed each year and is based on an evaluation by minimum standards concerning quality of education, ethical business practices, health and safety, and fiscal responsibility. The TennesseeSchool of Massage is approved by The Tennessee Department of Veterans Affairs to provide veteran training. The TennesseeSchool of Massage is approved by the Tennessee Department of Vocational Rehabilitation to provide vocational rehabilitation training.
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WEEKEND WARRIOR
Interview by Hailey Thomas Photo by JoLaura Bell
Toni Wackerfuss, Runner 48, Chief Executive Officer at Encompass Health Rehabilitation Hospital and an Occupational Therapist.
I’ve run my whole life but primarily shorter distances. It was only four years ago that I started running longer distances. I just finished my fourth St. Jude Half Marathon. I love running the St. Jude race. It’s a gift to our community; the research that is generated here is incredible, and raising money to support families is an honor. For me, running helps me stay focused, reduces my stress, and keeps my heart healthy. I couldn’t do it without my running buddies. I love playing soccer and I play in a women’s Ieague now. I grew up playing sports and being on teams, and it’s great to be on a team again with incredible women. The U.S. Women's Soccer Team is my inspiration. I try to stay fit for my family. I work in rehabilitation and I see the impact that poor health can have on families.
“I try to stay fit for my family.” My next race is the Hill and Dale 8 Miler this month. When I’m not working, I’m with my family. My husband and I love to watch our kids do what they do, so we spend a lot of time traveling and watching our son play soccer. My daughter is a junior this year, so I spend time with her whenever she lets me! My twin sister and her family live in Maine, so that’s my favorite place to go. Nachos from Sweetgrass/Next Door are my indulgence! This year I’ve worked very hard to not compare myself to others, and I have focused on just being the best version of myself. I’ve got a very long way to go, but I’m a lot happier with myself.
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TO NOMINATE A WEEKEND WARRIOR, EMAIL HAILEY@MEMPHISHEALTHANDFITNESS.COM
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WEEKEND WARRIOR
Interview by Hailey Thomas Photo by Tindall Stephens
Derick McMillian, Road Cyclist 55, Director of Technology at WMC-TV
I’ve been cycling for approximately seven years. During 2019, I focused more on weekly group rides. Mellow Mushroom, Skip’s Peanut Butter, Major Taylor Memphis Training Ride, Saints and Sinners, Café Social Ride, Tour de Bartlett, and the Bartlett AM ride. I rode in two event rides—The BCB 100 and the Wolf River Café. The Mellow Mushroom has become one of my favorite rides because there is a pace for everyone. If you want to go fast, there’s a pace for you. If you want to take it slow, it has that too. I love that you get to see areas of Memphis and the surrounding suburbs on your bike that you would not see driving. Also, cycling is better on my joints, making it easier to recover. The thing I like about cycling is the people I’ve met since joining the Memphis Hightailers, Major Taylor Memphis, and the Bartlett Rec AM ride.
“My goal is to stay medication free as long as I can.” One might say I have a Bianchi addiction. My fellow cyclists understand but still may think I need therapy. My goal is to stay medication free as long as I can. I really believe that staying fit and eating the right things can help achieve that goal. I tore my ACL several years ago playing basketball. While rehabbing, I spent a lot of time on the stationary bike to strengthen my leg. Once my leg was strong enough and my basketball playing days were over, I took up cycling and, of course, I was hooked immediately. Fellow cyclists know what I’m talking about. I’m a huge Memphis Tigers fan, both football and basketball. Like the fellowship I enjoy with my cycling groups I enjoy the same fellowship with the Tiger fans I’ve met along the way. Lion is my spirit animal because I’m a Leo. Control what you can control and the things you have no control over that don’t affect you, don’t sweat them. 36
HEALTHY STARTS HERE.
START YOUR JOURNEY WITH THE Y
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FOOD+WINE Recipe & Photos by Andrea LeTard
p Next-Level p Super Bowl Snacks Slawsome Deviled Eggs These are the healthiest, most flavorful, and easiest deviled eggs. They’re so good that I recommend making extra as a go-to snack for the rest of the week. As seen on Shark Tank, Slawsa Spicy can be found at most Kroger stores in the pickles and relish section.
Ingredients: q 1 2 hard boiled eggs q 3 /4 cup Slawsa Spicy q 1 /4 cup mayonnaise
Directions: Peel the hard boiled eggs, cut them lengthwise, then remove the yolks and set aside in a medium bowl. Mash the yolks and then mix in Slawsa and mayo. Spoon generously into egg whites and garnish with paprika and/or parsley.
Reginelli
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Chandon Brut Rose Pretty and pink, Chandon Brut Rose will be the MVP of Super Bowl libations. The blend of Pinot Noir and Chardonnay adds structure, intensity, and balance—and that’s a winning combo on any given Sunday. Pleasant with fruity notes of red berries, these bubbles will keep you pumped for the halftime show starring the one and only J.Lo! $25.99 See Oenophile Mary Catherine Reginelli at Pyramid Wines & Spirits. Pyramidwines.com, 901.578.2773.
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For perfectly cooked and easy-to-peel eggs, put 12 eggs in a saucepan. Cover them with water until there’s an additional inch above. Add in 2 tsp of baking soda. Turn heat to high and bring eggs to a rolling boil for one minute, then cover and remove from the hot burner and let sit for 12 minutes. Remove eggs and place in ice bath to quickly cool. In addition to the baking soda trick, using older eggs makes them easier to peel.
Andrea LeTard is the creator and author of Andrea’s Cooktales, an heirloom cookbook. 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+WINE
Chili Frito Pies A simple yet adorable spin on chili cheese nachos, Frito pies mean your gameday guests each get something special. The chili recipe comes together in under 30 minutes, making it the quickest, easiest snack to throw together at the last minute.
Ingredients: q 1 lb ground beef q 1 /2 lb chorizo
q 2 (15 oz) cans chili beans in chili sauce
q 1 large white onion – chopped
q K osher salt
q 4 cloves garlic – minced
q 2 bags Fritos corn chips
q 2 Tbsp chili powder
q C heddar cheese – grated
q 1 Tbsp cumin
q T omatoes – diced
q 2 (15 oz) cans fire-roasted tomatoes
q G reen onion – chopped
q P epper
q S our cream
q 1 (4 oz) can green chilies
Directions: Brown and drain the ground beef and chorizo in a soup pot or Dutch oven. Add the onion to the beef and sauté for 5 minutes or until soft, then add the garlic, chili powder, and cumin and cook one more minute. Add the fire-roasted tomatoes, green peppers, chili beans, and 1/2 cup water. Stir together and add salt and pepper to taste. In mason jars, glasses, or disposable cups, add about two inches of Fritos to cover the bottom. Then add a generous portion of chili. Top with the cheese, tomatoes, green onions, and sour cream in that order. Stir all the ingredients together to eat. *This recipe should make anywhere from 10–20 servings depending on the size of the jars or cups.
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FOOD+NUTRITION By Sarah Maloof
Bring Balance to Your New Year’s Resolutions “NEW YEAR, NEW ME!” How many Januarys have you uttered these clichéd but tempting words? If you’re like me, this profound statement was accompanied by a nearly impossible black-and-white goal. “I will drop three jean sizes.” “I will work out every single day.” “I will never eat added sugar again.” And then a couple weeks later, you accidentally ate that cookie or you slept through your alarm and missed the workout class. Naturally, all hope is lost. Right? Once you’ve fallen off the wagon, you might as well give up. And you might even spiral out of control. The EITHER/OR mentality means you have to eat healthily every night OR it’s take-out all week. You can go out with friends after work at the expense of your workout OR say no to plans forever. Clearly, this isn’t a balanced way to approach life. How about changing OR to AND?
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If you have struggled with the extreme EITHER/OR mentality like me, I challenge you to grant yourself some grace and tolerance. Humans aren’t made to live within an all-or-nothing mindset or stay confined within rigid rules forever. Moderation is as important as forgiving yourself when you slip up.
Life is lived most beautifully and fully when it is lived in balance.
There is no such thing as a perfect diet or lifestyle, just like there is no such thing as a perfect life. One singular workout does not suddenly make you the epitome of health, just like one dessert will not suddenly make you unhealthy. Instead of “New year, new me,” we can start saying “New year, beautifully balanced me.” Continue moving your body and eating foods that make you energized and feel good, but also allow yourself to indulge at times. Stop being your own worst critic. If you live your life in balance, you will most likely find that you actually end up making better choices more often. My 2020 challenge is to live your life, but more importantly, enjoy it.
Sarah Malouf is a Memphis-based health coach who studied at The Institute for Integrative Nutrition. Connect with her on Instagram at @wellbeing.wellbought or online at Wellbeingwellbought.com.
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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.
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Dr. Jeremy Jessop DC
Schilling Farms 956 E. Winchester Collierville, TN 38017
6641 Poplar Ave Suite #106 Germantown
901.552.5604 41
FOOD+NUTRITION By Kate Lyman
Choosing the Best Diet for You The health and fitness industry thrives on fads. The most popular fitness programs decades ago are now obsolete, and diets that are all the rage will be forgotten in a few months. Before you dive into the newest diet craze, it’s important to gain a better understanding of what these diets entail, how they work, and whether or not they will work for you.
INTERMITTENT FASTING Intermittent Fasting is a broad term used to describe a pattern of eating in which you restrict your food intake to a specified eating window. While many start the day with an early breakfast and end with an after-dinner snack later in the evening, those who fast intermittently may consume all of their meals within a six or eighthour eating window. There is some misinformation behind the idea of intermittent fasting. Some sources claim it’s the best way to pursue fat loss, while others imply that it’s as simple as skipping breakfast to get abs. Everyone fasts to some extent; when you sleep, you are fasting. This period of
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fasting is important for helping regulate blood lipids and blood pressure, reducing inflammation markers, and stimulating metabolism—all normal processes. The claim that intermittent fasting is a helpful fat loss strategy stems from these benefits, but doesn’t mean it is a magic solution for weight loss. Losing weight requires a calorie deficit, or eating fewer calories than you are burning each day. Intermittent fasting can result in weight loss since skipping a meal or two often means you’re taking in fewer calories throughout the day. However, if skipping meals has you feeling hungry and miserable, it may not be the best strategy for you.
Kate Lyman, MPH, CHES is a nutrition coach who believes in ditching restrictive diet rules and building flexible eating habits so that you can eat the foods you enjoy while still working towards your aesthetic, performance, and health-related goals. She provides individual and corporate nutrition coaching and creates resources that can help anyone improve their diet. Find her cookbooks, nutrition guides, and other resources at katelymannutrition.com or on follow along at @klnutrition.
FOOD+NUTRITION
THE KETOGENIC DIET The Ketogenic diet is a low-carb, high-fat eating pattern. When followed consistently, this diet puts your body in a state of ketosis where it burns fat as its primary source of fuel instead of glucose. A standard diet is often rich in carbohydrates, but the state of ketosis requires eating very few carbs (between 25 and 50 grams per day or less). Many of the carbohydrates consumed in a typical American diet are from processed foods and refined sugars such as chips, candy, soda, and baked goods. However, there are many good sources of carbohydrates like vegetables, fruits, whole grains, beans, and legumes. Carbs alone aren’t responsible for weight gain. By cutting out most carbs, especially those from processed sources, you eliminate many excess calories from your diet. Successful weight loss from a keto diet comes from eliminating these extra calories, thus creating a calorie deficit, and can be successful if adhered to consistently. However, a keto diet can be difficult to follow consistently if it does not meet your desired food preferences and can be less healthy if you rely on processed foods and poor-quality fats for your main source of calories.
A PLANT-BASED DIET A plant-based diet focuses on eating foods primarily from plants, meaning mostly fruits and vegetables, nuts and seeds, whole grains, legumes, and beans. A plant-based diet does not necessarily mean you are vegan or vegetarian and refrain from all meat and dairy. Rather, it means focusing on mainly whole foods from plant sources. Everyone can benefit from eating more plants, and a plant-based diet can lead to successful weight loss when it creates a calorie deficit by helping you eat more whole foods and fewer calorie-dense processed foods. If considering a plant-based diet, it is important to truly focus on whole foods from plants rather than just cutting out meat and dairy and filling your diet with processed meat and dairy alternatives.
THE BOTTOM LINE All weight loss requires a calorie deficit, or eating fewer calories than you’re burning on average, and there are many ways to achieve that deficit. Eliminating specific food groups, reducing eating times, or replacing calorie-dense foods with more nutrient-dense alternatives are all strategies that can create a calorie deficit if adhered to consistently. When it comes to choosing a diet, there is no secret to rapid and effortless fat loss; the key is finding something that works with your lifestyle. If you love carbs, keto may not be the solution; if you enjoy an early breakfast before work and late family dinner, intermittent fasting may just make you miserable.
So what’s the best diet? The priority is finding one that fits with your preferences and works with your lifestyle because, in the end, the best diet is just the one you can stick to.
Sharonda Dobbins, ANP-BC
It’s a New Year and time to work on a Healthier and More Vibrant You! Royalty Wellness Spa is partnering with Health coach Almarie Calvin, RN to offer WEIGHT LOSS/WELLNESS PROGRAMS for 2020! Programs include: Nutrition counseling/Meal prep • Exercise Plans • Wellness shots/ IV hydration therapy • Weight loss supplements • And much more!
Call Today to schedule your consultation! 5100 Poplar Ave, Suite 525 • Memphis, TN 38137
901-779-2385 • RoyaltyWellnessSpa.com 1G: @Royalty_Wellnessspa • FB: Royalty Wellness Spa *Don’t forget to ask about our New Year Juvederm and Botox Specials also*
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FOOD+NUTRITION By Caroline Pruente, MS, RDN, LDN
After ringing in the 2020s, have you already caught yourself thinking: New Year, new decade, new diet? When reflecting on eating patterns and overall health, it’s easy to fall into dichotomous thinking, considering only polar opposites without accepting the possibilities that lie between two extremes. Here’s the thing: Nutrition is not black or white, all or none, good or bad, right or wrong, clean or dirty. This way of thinking easily lends itself to rigidity and robs you of satisfaction and flexibility with eating, exercise, and other self-care behaviors. Do you identify with any of the following black and white thoughts?
Here are got some strategies to help you see 2020 in full color. BLACK: Food is fun. COLOR: Foods described as junk may also be our
favorite foods, yet junk is synonymous with trash or something that has no place in our lives. Try reframing this! We need fun foods balanced with those that meet our nutrient needs. We eat about 95,000 meals in our lifetime. What matters is our overall relationship with food, not the nutritional content of every meal. This year, practice combining fun and functionality, striking a balance that tastes good and feels even better.
WHITE: Food is functional.
BLACK: 100% whole grains…100% of the time!
BLACK: Keto is the way to go. Bring on all the fats.
COLOR: Carbohydrates are a preferred source of
COLOR: Our bodies benefit from balancing the 3
fuel for the body and brain. Grains contain carbohydrates. The amount of processing it goes through before it’s in our pantry makes a difference in its nutrition content. A whole grain contains the endosperm, germ, and bran (translation: higher fiber), whereas a refined grain usually just contains endosperm, leading to lower fiber content and quicker digestion. There’s no question that whole grains contain more nutrients and fiber than refined grains, but both have a place in our diet. Aim for half and half whole grains and other in your daily intake (depending on your activity level).
WHITE: I’m keeping it low carb or no carb. 44
macronutrients: carbohydrates, proteins, and fats. When it comes to fat, remember: Fat imparts flavor and helps with fullness at meals. Furthermore, it allows the body to regulate hormones, absorb certain nutrients, maintain healthy hair and skin, and more. Dietary fat is essential, and we thrive with the consumption of multiple kinds of fat: saturated, polyunsaturated, and monounsaturated fats. Vary the sources! Cook with olive oil at times and butter at others. Enjoy fatty fish, nuts, seeds, and avocado for a variety of flavors and nutrients.
WHITE: Low fat or fat free is the only way for me.
FOOD+NUTRITION
BLACK: After being “good” all day, all bets are off
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COLOR: At night, our hearts beat, brains dream, and digestive system…digests. Our ability to process food does not shut down at sunset.
Be sure to fuel adequately when awake when the body needs most of its energy. In the evenings, be mindful of emotions and wanting to unwind or manage stress. Stay hydrated and practice good sleep hygiene to mediate the urge to overeat at night. With these strategies in place, we’re better able to discern physical hunger vs. emotional hunger vs. the need to go to bed.
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WHITE: Rule: Never eat past ____PM.
BLACK: No movement for me!
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COLOR: We are made to move, but our bodies
require food with or without exercise. Be careful about falling into a mindset of exercising to eat, exercising as punishment, or exercising with the sole purpose of changing weight or appearance. When it comes to the optimal amount or type of exercise, there’s no gold standard. Exercise is best and most sustainable when it’s used to rejuvenate the body, enhance the mind-body connection and coordination, alleviate stress, and provide genuine enjoyment and pleasure. Perhaps it’s time to try a new group class, go for a hike, dance around the living room, or simply take a day off!
“As there is a science and technology to create external well-being, there is a whole dimension of science and technology for inner well-being” – Sadhguru
WHITE: I exercise… • To earn food
• To change my body
• To burn off food
• All out, every day
Inner Engineering Total
a 4-Day program with a trained Isha Yoga instructor
Caroline Pruente, MS, RDN is a nutrition therapist and Registered Dietitian at Memphis Nutrition Group. 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 MemphisNutritionGroup.com.
Open to anyone ages 15 and above. No previous experience of yoga or physical agility required.
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EVENTS CALENDAR
JANUARY EVENTS 1/4/20 Hill and Dale 8 Miler
For races details go to racesonline.com
1/26/20 Memphis Winter Off-Road Series – 5k
2/22/20 Memphis Civitan Frosty 5K Memphis, TN
Collierville, TN
2/22/20 The Great Amazing Race Bartlett, TN
Shelby Forest 1/12/20 Memphis Winter Off-Road Series – 3k
2/1/20 Crosstown 10K
2/23/20 Memphis Winter Off-Road Series − 10k
Memphis, TN
Memphis, TN
1/18/20 Run the 901 Race Series
2/1/20 Mike Cody 4 Mile Classic
Memphis, TN
Memphis, TN
1/18/20 Wolf River 5k
2/9/20 Memphis Winter Off-Road Series − 8(+)k
Memphis, TN 2/29/20 Hamilton Eye Institute Race For Sight 5K Memphis, TN
Memphis, TN Memphis, TN 1/25/20 Mike Cooley Overton Park 10k Trail Race
2/16/20 Laurelwood 15k
Memphis, TN
Memphis, TN
Race Directors, Reach Runners! Call Hailey at 901.335.6005 to Reserve Your Race Ad today! REGISTER TODAY FOR THE 2020 RUN THE 901 RACE SERIES!
JANUARY 20, 2020
FEBRUARY 16, 2020 46
FEBRUARY 1, 2020
MARCH 8, 2020
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REGISTER. RUN. PARTY.
, 2020 3 2 Y A M , Y SATURDA DAY MEMORIAL WEEKEND
BEST POST-RACE PARTY EVER! MEMPHIS FOOD, BEER & LIVE ENTERTAINMENT
13.1 - $60 10K - $35 5K - $30 SEE WHY IT WAS VOTED #2 RACE IN MEMPHIS
register now at www.memphisinmay.org
Come for the race, stay for the best POST-party in town! BALANCE & RESISTANCE
CARDIO & ENDURANCE
STRENGTH & DEFINITION
FIRST CLASS FREE* Join us at the barre. Start your transformation today. * New and local clients only (local ID required).
Keep Your Dog As Active As You! For more information call 901.276.3210 or visit dogsrulememphis.com
Crosstown 10K and 5k, benefiting Church Health
FEBRUARY 1, 2020 8 A.M.
CROSSTOWN CONCOURSE, MEMPHIS, TN
POST-PARTY 8:30 A.M. SPONSORED BY : PICKERING FIRM, INC. UniteD HEALTHCARE masterIT a VC3 Company For more information, visit ChurchHealth.org/Crosstown10K
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12.07.19
PHOTO FINISH
ST. JUDE MEMPHIS MARATHON WEEKEND Benefiting St. Jude Children’s Research Hospital
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1. Mark Allen
7. Whitney Joy and Mike Sanford
2. Adam Whalen
8. Cory Lewis
3. K im Martin
9. Elizabeth Burr
4. Bennett Browing
10. Hannah Pool
5. Megan Sinik and Emma Hug
11. David Haba
6. Maggie King and Skyler King 48
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Photos taken by: JEN RUSSELL lifeiscreative7@icloud.com lifeiscreative.weebly.com
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