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INSPIRING ACTIVE LIFESTYLES SINCE 1996

AUGUST 2015

MARY CONLEY ON FITNESS, STYLE & BEING MARRIED TO AN NBA STAR

Summer Salads Kill Your Hill Workout Fit List Winners Revealed

THE FIT

ISSUE


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H+F AUGUST ES TABLISHED IN 1996

ON THE COVER

19 years and running stronger Publisher Amy Goode

16 Kill Your Hill Workout 20 MARY CONLEY on Fitness, Style and Being Married To An NBA Star 22 Memphis’ Fittest: Get Inspired By These Fit Athletes 34 Fit List Winners: You Voted, Winners Revealed! 42 Summer Salads

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

LIFESTYLE 12 How To Prevent Common Training Injuries 14 Fit Kid: Aqua Girl, Meredith Geyer 18 Step-By-Step to Health

FIT FOOD

HEALTH+FITNESS | August 2015

40 Six Reasons to Love Watermelon

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Copy Editor Ross McDaniel Contributing Editors Robin Beaudoin Marcia Scott Erica Walters Kristen Waddell Alex Driver Graphic Design Brian Williams

IN EVERY ISSUE 6 Starting Line: Fit Photos, Facts, and Products 8 Fit News: Fit Happenings Around Town 36 Weekend Warriors: Catherine Goode, Conor Hayden 46 Events Calendar 48 Photo Finish – Bryant 5k – Design a Wish 5k

Photographers Philip Murphy Sarah McAlexander Chris Hope Jen Russell 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2015.

20 On the Cover:

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Mary Conley Photo by Lindsey Lissau


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Medical Aesthetics & Hair Spa

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S TA RT I N G L I N E

FIT TRIP

H+F FRESH PICK: EGGPLANT

It’s eggplant season! We’re used to seeing eggplant year-round, so it’s easy to miss their local season August through October. Eggplants are full of antioxidants, and their unique texture and flavor make them a great addition to our summer plates. Choose an eggplant that’s color is vivid. It can be deep purple, light purple, or even white so long as the skin is smooth and doesn’t have bruises or discoloration. A ripe eggplant will be firm and heavy for it’s size. When you press the flesh with the pad of your thumb it should spring back. Go to GetFreshMemphis.com/blog for yummy and nutritious eggplant recipes. Nevada Presley is a Natural Foods Chef, Co-owner of Get Fresh Memphis and a self -proclaimed veggie junkie.

Free Tai Chi in the Park H+F Editor Hailey Thomas took a thrill ride on a 2,100-foot zip line through the Wasatch Mountains in the Canyons Resort at Park City (UT). Top speeds got up to an exhilarating 55 mph soaring several hundred breathtaking feet above the tree line.

Marjean Liggett offers beginning Tai Chi classes Tuesday and Thursday mornings at 7:00 a.m. in the Formal Gardens at Overton Park. Tai Chi is a series of slow, focused, graceful movements that are accompanied by deep breathing. Tai Chi reduces stress and anxiety and increases flexibility and balance. What a beautiful way to start your day. OvertonPark.org/events/tai-chi-in-the-park

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HEALTH+FITNESS | August 2015

Hair Warrior is an all-natural solution that you apply to your hair before working out. It adds both hydration and protection during physical activity and fitness, so when you sweat your hair will still look fabulous! $24. HairWarrior.co

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Reginelli Recommends: Tête Rouge Tête à Claques From the Loire Valley of France, Tête à Claques is a light, refreshing sparking rosé. Fine bubbles define this delicious and invigorating wine served best as an aperitif in the Memphis summer heat. Keep it cold. On sale now for $10.99. See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call (901) 578-2773 or visit PyramidWines.com.

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H+F TEAM Amy

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

No Pain is Your Gain and Our Goal

Hailey

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

Ross

Ross is a writer and copy editor who likes being outdoors, but only in ideal conditions, and prefers treadmills to running outside.

Christin

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

Sarah

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

Erica

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

Robin

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

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

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Jen

Jen is a freelance photographer and graphic designer. She is married to Will. They have two “fur babies” - a puppy named Barnabas and a kitty named Nevaeh. Jen loves taking Photo Finish race photos for H+F. Visit her website at lifeiscreative.weebly.com.

Alex

Alex is a writer who graduated from the University of Tennessee with a B.A. in Communication Studies. Alex has completely dedicated her lifestyle to health and fitness, and loves finding fun new ways to get up and move. Her favorite way to sweat is through TRX, kickboxing, and hot yoga.

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HEALTH+FITNESS | August 2015

Christopher balances a full-time career and part-time freelance photography. He enjoys spending time with his family and is dedicated to living a healthy lifestyle. Along with his passion for for photography, he is an advocate for running, biking and gym conditioning. Visit his website at www.chrishopephotography.com.

www.eastmemphisortho.com

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FIT NEWS

Eighth Annual Forrest Spence 5k Promises Fun for Families The Forrest Spence 5k raises funds for non-medical needs of critically or chronically ill children and their families. The 8th annual Forrest Spence 5k is a wonderful event for all ages. On Saturday, August 29, bring your friends and family to walk or run the 3.1-mile course through Overton Park. The Forrest Spence 5k begins at Overton Park near the pavilion on East Parkway at 8 a.m. This fun-filled day includes a 5k, food, door prizes, music, 1-mile fun run, 100-yard dash, and a great community of people. A kids activity area with bounce houses, slides, face painting, games, and more is certain to provide fun for all! Strollers are welcome. Register online at ForrestSpenceFund.com. All race proceeds benefit The Forrest Spence Fund.

Hundreds of Mid-South Cyclists Will Ride Toward a World Free of MS More than 350 cyclists from across the Mid-South will raise more than $350,000 to support cutting-edge research and life-changing programs and services for people living with multiple sclerosis at the Bike MS: FedEx Rock-N-Roll Ride September 12-13. “Bike MS is the premier fundraising cycling series in the nation,” says Stacy Mulder, President of the National Multiple Sclerosis Society Mid-South Chapter. “Thanks to our terrific partnerships with Gold Strike Casino, Landers Center, and FedEx, we’ve been able to grow the event in huge ways for cyclists in our region over the past several years. We’re looking forward to 2015 being our biggest and best event yet.”

HEALTH+FITNESS | August 2015

The Bike MS: FedEx Rock-N-Roll Ride is one of 100 annual rides across the country that raises funds for the National Multiple Sclerosis Society. Since its inception in 1980, Bike MS cyclists have raised more than one billion dollars to fund multiple sclerosis research and provide support to the people it affects.

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30TH ANNUAL BIKE MS: FEDEX ROCK-N-ROLL RIDE DETAILS The ride will be begin at Landers Center in Southaven, Mississippi, on Saturday, September 12th, and end at Gold Strike Casino in Tunica, Mississippi, on Saturday evening with a celebratory dinner and program. Riders will start out again back to Landers Center on Sunday morning after breakfast at the casino conference center. Cyclists may ride 42-, 75-, or 100-mile route options on Day 1, and 42- or 75-mile route options on Day 2. The route is fully supported with rest stops every 10-12 miles. Support and gear vehicles will provide any mechanical or medical support that might be needed. To register or for more information, visit BikeMS.org or call 1-800-FIGHT MS (1-800-344-4867).


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It also makes everything from scheduling appointments

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FIT NEWS

St. Jude Children’s Research Hospital® Launches Walk/Run Series in 58 Cities for Childhood Cancer Awareness Month Marquee event to be held in Downtown Memphis on the St. Jude Campus This September, people in 58 cities nationwide will lace up their sneakers and take to the streets in support of kids and families battling childhood cancer by participating in the inaugural St. Jude Walk/ Run to End Childhood Cancer. Memphis will host the signature event on September 26 as part of the new national series during September, Childhood Cancer Awareness Month. The route will pass through the St. Jude campus, adding special significance for participants as well as the kids and families they are supporting. St. Jude is leading the way the world understands, treats, and defeats childhood cancer and other life-threatening diseases. Despite great progress, this year parents of 16,000 children in the U.S. will hear the words, “Your child has cancer,” and one in five of those children diagnosed won’t survive. Throughout Childhood Cancer Awareness Month, St. Jude will amplify its efforts to raise the awareness and funds that sustain its mission: Finding cures. Saving children.® “The St. Jude Walk/Run to End Childhood Cancer is a great way for families and friends to join together and help kids and families battling this terrible disease,” said Richard Shadyac Jr., President and CEO of ALSAC/St. Jude Children’s Research Hospital. “The generous support of donors enables St. Jude Children’s Research Hospital to be one of the leading funders of childhood cancer research. Funds raised through this event help St. Jude pioneer research and lifesaving treatments for children in communities across the country and around the world.”

HEALTH+FITNESS | August 2015

“St. Jude Children’s Research Hospital is one of our city’s crown jewels, so what better

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place than Memphis, the home of St. Jude, to lead this effort? We truly are appreciative for all that St. Jude continues to bring to the city,” said Memphis Mayor A C Wharton, Jr. “We will be the No. 1 St. Jude Walk/Run to End Childhood Cancer event in the country. It’s also a great opportunity to demonstrate the strength of our community.” First Tennessee Bank is the presenting sponsor of the inaugural Memphis St. Jude Walk/Run to End Childhood Cancer, and

Bruce Hopkins, President of the West Tennessee Region, is its corporate chairperson. “First Tennessee Bank has a long history of supporting St. Jude, and we are proud to be the presenting sponsor of this year’s St. Jude Walk/Run to End Childhood Cancer here in Memphis,” said Hopkins. “Our associates always jump at the chance to participate in St. Jude events, and I would challenge other Memphis companies to do the same.”

HOW TO REGISTER Registration for the St. Jude Walk/Run to End Childhood Cancer is $10 for adults and children ages six and up. Participants are encouraged to form teams and raise funds to help support the lifesaving mission of St. Jude, with incentives beginning at the $100 and $250 fundraising levels. To register and learn additional event details, visit stjude.org/walkrun.

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L I V I N G H E A LT H Y By John-Michael Leppert, ATC, LAT, MSc, CSCS

HOW TO PREVENT COMMON TRAINING INJURIES Injury prevention is a concept commonly used throughout sports medicine and strength and conditioning professions. For these particular professions, the number one goal is to help individuals achieve their goals whether it is recovering from an injury, treating an injury, losing weight, gaining weight, altering their body fat percentage, etc. No matter the goal, safety is the highest priority. An area in which injury prevention programs are not always present is weight training. Injury prevention is an important aspect to consider whether the individual is a novice or highly experienced participant in weight lifting. The main points of injury prevention should include a slow and controlled warm-up, proper technique, and proper recovery.

WARM UP

A warm-up is an integral portion of properly preparing the mind and body for training or competition. The same sort of detail should be applied to weight training. Numerous individuals do not undergo a proper warm-up prior to weight training, therefore increasing the chances of injury. One element of a proper warm-up includes dynamic stretching of the target muscles. Dynamic stretches are active stretches that mimic the motions that are to be performed. In contrast to ballistic movements, which consist of fast bouncing motions, dynamic stretches are slow, controlled movements through the full range of motion of a particular joint. Although conventional static stretching may produce an increase in range of motion, dynamic stretching offers an increase in tissue temperature similar to that created during performance of weight-training exercises.

TECHNIQUE

HEALTH+FITNESS | August 2015

Next, individuals need to slowly progress with correct technique. The notion that an individual can achieve the results desired within a short period of time is detrimental to the idea of proper technique. This outlook may cause an individual to increase the amount of resistance too quickly. Start with the foundation: your own body weight. Master the proper form of whatever resistance exercise is being attempted then slowly start to add resistance. A safe approach to follow is the “two-for-two� rule. This rule requires the individual to successfully complete two extra repetitions on top of the previously designated number of repetitions in the final set of an exercise for two consecutive training sessions. Once an individual can proficiently perform these extra repetitions with proper technique, then extra weight or resistance may be added.

RECOVERY

Additionally, an adequate amount of rest between workout sessions is highly beneficial to making significant gains along with remaining injury free. If muscles are not allotted proper recovery time, the individual can be susceptible to damaging the target muscle. During weight training, muscle fibers will break down to allow for stronger regeneration. The same concept applies to our bones. With extra stress being placed on our skeletal system, bone strength and density will increase. However, if bone is breaking down faster than it can be rebuilt, the individual may sustain a stress fracture. John-Michael Leppert is a Certified Athletic Trainer in Sports Medicine with OrthoMemphis and Head Athletic Trainer at Hutchison School. Certified Athletic Trainers are medical professionals who are experts in injury prevention, assessment, treatment, and rehabilitation, particularly in orthopedic and musculoskeletal disciplines. Call (901) 259-1600 or visit OrthoMemphis.com.

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FIT KID

AQUA GIRL

Interview and photo by Kristen Waddell

MEREDITH GEYER, 16

WHO HAS BEEN AN INSPIRATION TO YOU? The seniors who I have watched swim for years and graduate. They reassure me that if they can get through these high school years, so can I.

Germantown High School GPA: 4.4

HOW DO YOU STAY FIT? I am a member of the Germantown Swim Team and the Germantown High School swim team. I mostly compete in 100-yard and 200-yard events, and prefer freestyle and backstroke. I practice most mornings and afternoons — nothing like ten practices a week for three months! I have been training year-round for the past nine years with two week-long breaks between the long-course and short-course seasons. I compete about once a month for my club team and once a week during the high school season.

WHAT IS YOUR FAVORITE SPORT TO WATCH? My favorite sport to watch is football because during football season it feels like the nation comes together and connects on some level — and because swimming is hardly ever televised. DO YOU FOLLOW A HEALTHY ROUTINE DURING THE OFFSEASON? During the breaks I try to watch how much I eat and run, but my mom gets mad at me because she says my body needs time to recuperate.

WHEN NOT SWIMMING, HOW DO YOU STAY IN SHAPE? I’m never not swimming, but if I wasn’t, I’d force myself to run so I didn’t get fat.

WHAT IS YOUR FAVORITE FOOD? Chocolate ice cream, without a doubt. WHAT IS YOUR FAVORITE SUBJECT IN SCHOOL? My favorite subject in school is English because a great deal of it is opinion if you can back up your answer.

WHAT IS YOUR FIRST MEMORY OF SWIMMING? I remember diving in for my first 100-yard individual medley when I was eight and looking at my arm under water because I had the order of the strokes written with a sharpie on my forearm. WHAT IS YOUR BIGGEST CHALLENGE AS A SWIMMER? My biggest challenge is learning from each race because dropping time isn’t always an option for me, but continuing to train the way I am supposed to is.

HEALTH+FITNESS | August 2015

WHAT ARE YOUR GOALS FOR THIS/NEXT SEASON? I hope to shed some time in a few races and get a little closer to qualifying or qualify for summer Junior Nationals.

DO YOU PARTICIPATE IN PHYSICAL ACTIVITIES AS A FAMILY? Sometimes we walk around the house at the same time.

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WHAT BOOK ARE YOU READING NOW? I am reading The Grapes of Wrath by John Steinbeck. WHAT ARE THREE THINGS YOU CANNOT LIVE WITHOUT? Ice cream, my glasses, and movies.

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HOW DOES YOUR FAMILY SUPPORT YOUR ACTIVE LIFESTYLE? They feed me (more important than you may think) and attend every meet they can.

HOW DO YOU BALANCE SCHOOLWORK, SPORTS, AND EXTRACURRICULAR ACTIVITIES? I take pride in my time-management skills, although sometimes I don’t really know how it all works out. But as long as it continues to work I will be happy.


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C OAC H ’ S C O R N E R

KILL YOUR HILL WORKOUT We all know Memphis is relatively flat compared to many other cities. Some of us get excited to run over the occasional overpass for a change in elevation, or we know our secret spots where we can go to hit the hills. Although it can be challenging to find places to do hill training in the area, there are benefits to finding at least a couple of good inclines to incorporate into your training routine. By Marcia Scott

BENEFITS OF HILL TRAINING

HOW TO RUN HILLS

Hill workouts vary the intensity and difficulty of your running, which helps to ultimately build endurance. Similar to a track workout, hill workouts increase your heart rate, but without running at as fast of a pace as you would on a track. Looking to improve your running form? Hill training can help with that as well. When going uphill, your knees are forced to lift higher, which can improve your stride and overall form. In a nutshell, hill workouts basically make you a stronger, faster, healthier runner!

The key to successful hill running is to shorten your stride on the way up the hill. You also want to be sure to keep good posture — don’t lean forward or backward. When coming down a hill, it’s easy to start sprinting, but ideally you want to remain in control. If you feel like your legs are moving at the speed of light, focus on shortening your stride to slow down a bit.

INCORPORATING HILL TRAINING

Finding a place to do hill training in Memphis can be difficult, and sometimes we have to get creative. One good bridge we like to use is the bridge over to Harbor Town in downtown Memphis. There are also several other overpasses to use as hills, or, if you’re really looking for a challenge, head out to Shelby Forest and you’ll definitely get your fill of hills for the day. Need a more convenient way to do hill training? Hit the treadmill and increase the incline to simulate hills. Run at a high incline and intensity for about 45-60 seconds and then recover for a couple of minutes before repeating.

If you are a new runner, make sure you build an adequate base mileage before starting to incorporate higher-intensity workouts. Once you have a base of about 15-20 miles per week, try hill training every two to three weeks. Similar to interval training or track workouts, a little bit of hill training will go a long way.

WHERE TO DO HILL TRAINING IN MEMPHIS

BENEFITS: – Improves leg muscle strength. – Quickens stride. – Expands stride length. – Develops cardiovascular system.

HEALTH+FITNESS | August 2015

– Basically makes you a stronger, faster, healthier runner!

HOW TO BEST RUN UPHILL: – Shorten your stride (take smaller, baby steps). – S  low your pace down (you don’t need to go as fast as you do on flat surfaces). – Have an upright posture (don’t lean back or forward). – Keep your eyes on the top of the hill. – Lower your arms a little bit.

COMING DOWN: – Keep an even pace (don’t sprint down the hills!). – Have an upright posture. – Stay in control.

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Marcia Scott is the Sports Training Program Coordinator and Coach at Fleet Feet Sports. For more information call 901.761.0078 or visit fleetfeetmemphis.com.


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LI FESTY LE

STEP-BY- STEP TO HEALTH by Christin Yates. Bottom photo by Philip Murphy.

Holistic, full-body health has been Karina Mueller’s passion for quite some time. As a massage therapist and a Health Coach, health and wellness are a huge component of Karina’s personal life and career. After spending years in a corporate job, Mueller realized her health was being put on the back burner. Five years ago, she decided to enroll in massage school at the Chattanooga Massage Institute in Hixson, TN. On her first day of class, a light went off and she decided to devote her professional life to helping others be healthier in every aspect of their lives. Upon finishing massage school, Mueller received her health coach training from the Institute for Integrative Nutrition and is certified as a health coach through the AADP (American Association of Drugless Practitioners).

Through Midtown Massage and Bodywork, Mueller practices both Ashiatsu and Thai massage. Ashiatsu massage is a unique type of therapeutic massage in which the therapist uses her feet to apply long, deep strokes using bars for support to vary pressure and weight. By using the soft, broad surface of the foot, therapists are able to provide better and more comfortable deep tissue massage, which is perfect for people with chronic pain. Thai massage incorporates a traditional combination of point pressure and yoga-like stretching. In this type of massage, clients are fully clothed and stretched from head to toe, a technique that benefits those with limited flexibility or muscle tightness. Aside from massage therapy, Mueller coaches clients through her health coaching business Happy Healthy Coaching. Unlike a nutritionist who prescribes very specific nutritional plans, Mueller takes a holistic approach to coaching, evaluating individuals’ lifestyles, nutritional regimens, allergies, and fitness routines. She is then able to recommend a plan that can help him or her achieve happiness physically, spiritually, and emotionally In addition to her physically demanding massage job, Mueller combines a number of different exercises that she has found best benefit her body. A former cardio junkie, she has recently realized that as she matures and as the physical demands of her job evolve, she needs to change her workouts to keep her body in optimal performance mode. Currently, Mueller swims laps every day and runs four days per week. She also enjoys at-home workouts, especially Insanity, and also lifts light weights at home. The last component of Mueller’s healthy lifestyle is her diet. While each individual’s nutritional needs vary, she has found a nutritional plan that works best for her. She loosely follows the Paleo way of eating, which includes grass fed meats, fish, fresh fruits and vegetables, and healthy fats.

HEALTH+FITNESS | August 2015

She also avoids gluten (due to an allergy) and limits dairy. In essence, she eats whole foods about 99% of the time and stays away from anything processed.

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Mueller believes a healthy individual is made from the inside out, and it includes more than working out and eating right. She enjoys helping people reach their fullest potential and watching them become happier, healthier individuals, and she lives out what she teaches each and every day.

“I strive to provide my clients with individualized treatment and care with the intention of reducing pain and stress, as well as improving mobility and increasing flexibility.”


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C OV E R S T O RY / M E M P H I S F I T T E S T

MARY CONLEY, 27 “Find someone who loves you for who you are.” ABOUT ME: My hometown is Kettering, Ohio, and I graduated from Ohio State. Go Buckeyes! My passion is fashion, so I became an independent stylist and fashion blogger. I am married to Memphis Grizzlies point guard Mike Conley. Go Grizz! We are homebodies and love the outdoors, playing golf, gardening (me), and spending time with our German Shepherd, Rio.

1

Why did you start your blog www.LivingLeReve.com? I enjoy sharing my thoughts on style and fashion. People ask me how or why I put my outfit together, and with blogging I am able to express those answers in “the breakdown” on my blog, which is at the bottom of each post. Blogging has also exposed me to many different style outlets that I otherwise wouldn’t have known about.

2

Describe your style: My style is definitely always changing. I wear anything from bohemian dresses to pants and a structured blazer. I dress depending on where I’m going and my mood of the day.

3

Who is your style icon? I look at images of Rihanna when I need inspiration for that extra edge or Jessica Alba for something refreshing.

4

Any fashion don’ts? Fashion is such an expression of your personality. A “fashion don’t” for one person may be “fashion do” for another. I think it’s great to experiment, but know what’s right for you and wear it with confidence.

5

Favorite items in your wardrobe right now? I love so many things! I’m creating quite the collection of distressed skinny jeans from Mother, Frame, and AYR. As far as accessories, my black Balenciaga ‘papier envelope’ cross-body bag and bracelets by Vita Fede (which can be found at Joseph).

6

How do you stay so fit? I’m obsessed with Pure Barre! My muscles have more of an elongated look when I do Pure Barre consistently. I also belong to LifeTime Fitness. At the gym I do my own weights, swim laps, and take full advantage of the yoga classes and the other group fitness classes like Barebelle Strength and Strictly Strength. And I love being outdoors running and riding my bike.

7

Do you have a fitness role model? My mom! She is so active and is always up to try anything. She is the one who got me into swimming and biking. When I am home for the holidays we always workout together.

8

HEALTH+FITNESS | August 2015

What do you eat in a typical day? Breakfast is my most consistent meal. I never skip it and it’s always healthy. I love eggs, yogurt, fruit, and oatmeal. I’ll rotate those and prepare them in different ways. After a game, our dinner can take place at 11PM, which is not a good thing for my body. I am working on eating before the Grizzlies games and not after!

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Interview by Hailey Thomas. Photo by Lindsey Lissau.

What’s it like being the wife of an NBA star? The NBA schedule isn’t like the normal 8-5 job. There aren’t weekends or holidays off. That can be hard when Michael has to leave Christmas Day or can’t be here for Thanksgiving. I am fortunate to be able to visit a variety of cities around the country. I also have met some amazing friends through the NBA that I am very grateful for.


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SAMILIA COLAR, 31 Favorite workout move: The TRX Atomic Scorpion. It’s hard! I could barely do one, and now I am up to 25. Quote that inspires me: “He has shown you, O mortal, what is good. And what does the Lord require of you? To act justly and to love mercy and to walk humbly with your God.” Micah 6:8

ABOUT ME: I am

HEALTH+FITNESS | August 2015

married with two kids, five and two years old. I work for myself designing and manufacturing a line of handbags and accessories called Texstyle that combine modern style with an ethnic flare. I also teach TRX fitness classes at the KROC center. TRX stands for Total-body Resistance Exercise. They’re essentially straps that allow you to suspend part of your body (arms or feet) so that you’re able to work multiple muscle groups at once. It’s a really efficient way to exercise.

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1

Favorite female athlete? Misty Copeland. I love dance and have always admired the amount of strength required in ballet.

2

Tips for busy women? Make exercise your top priority. You have to write down when, where, and how you are going to work out. I normally plan out my week on Sundays so I can see everything I need to get done in the coming week. If you’re not so self motivated, find a class at a nearby gym. If you’re crunched for time, take short 10-minute breaks throughout your day to climb stairs or go for a brisk walk around your work building.

3

What is the most underrated exercise move? The jumping jack. You’d be surprised at how many people don’t do them properly. Jumping jacks are great for cardio, working multiple muscle groups in one easy movement, helping loosen your joints and increase your range of motion.

4

Advice to newbies? When you’re starting out it’s good to try a variety of things to see what you really enjoy. Working out doesn’t have to look a particular way. It can be in a gym, outside playing Frisbee or soccer, or in your living room with the kids as long as you’re doing something that keeps you moving and motivated.

5

Body part that gets neglected? Lats (back). I see women doing abdominal exercises all the time, but if you incorporate a few lat exercises, it will help you burn more belly fat.

6

Biggest fitness lesson? Stretch, stretch, stretch. I can’t stress it enough. If you don’t stretch all the muscles that you worked, you’re doing your body a huge disservice, and you’ll be likely to suffer more injuries. Add stretching to your rest days.

Interview by Amy Goode. Photo by Philip Murphy.


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M EM PH IS FITTEST

VINCENT HALE, 29 Favorite quote: “Happiness is having a rare steak, a bottle of whisky, and a dog to eat the rare steak.” -Johnny Carson

ABOUT ME: I’m from Memphis, and graduated from U of M with a degree in Anthropology. I tend bar at Bari Ristorante. For fun I play sand volleyball, kickbox, do yoga, bike, swim, hang with my German Shepard, Ben, and I love watching horror films. (P.S. I am available to bartend for private events.)

1

What is your favorite body part to work out? Core. It’s your control center and helps with everything.

2 3

Where do you work out? In the sand, in the water, on a mat, and on the road.

HEALTH+FITNESS | August 2015

Describe your weekly workout schedule and diet: Lately, my week has consisted of five days of kickboxing with six days of weight training and at least three days of sand volleyball. I try to compliment my training with stretching and Acroyoga. My diet is pretty relaxed. However, I rarely eat processed foods, and I absolutely refuse to eat fast food.

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4

Your motivation to stay fit: A good amount of my motivation comes from wanting to be better at the things that I enjoy doing. However, I believe the long-term goal is to live a healthy and long life.

5

Advice for the non-fit? Allowing yourself to operate in autopilot, in the end, is a much harder path than choosing to take control of your body and mind. Work hard and you can play harder.

6

Favorite feature about the opposite sex: Intelligence, experience, empathy, appreciation, kindness, grace, adventurousness, and a nice butt.

Interview by Hailey Thomas. Photo by Sarah McAlexander.


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M EM PH IS FITTEST

CASEY TRENT, 31 Favorite workout move: Glute exercises. Doing a bridge with a ball for added inner thigh work. It is some juicy business! Quote that inspires me: Change the way you look at things, and the things you look at change.” - Wayne Dyer

ABOUT ME: I am the Group Fitness Department Head, Group Fitness Instructor, Yoga Instructor and Personal Trainer at Lifetime Fitness. I’m married and have a furbaby, Apostle, and he even has muscles! I stay fit with continuous training of weights three times a week and yoga two times a week. I try and carry a protein shake with me at all times for post workouts, snacks, and to curb any sweet cravings. Follow me on Facebook @ Casey Trent Fitness

1

Favorite female athlete? I admire Lifetime Fitness Instructors Kaycee Dunfield, Abrea Arnold and Katie Haggerty. These women are absolutely amazing!

2

Tips for busy women? Don’t fit your workout into your schedule; fit your schedule around your workout. It is important to make an appointment with yourself. A workout session can be done anywhere for any amount of time and still be productive!

3

What is the most underrated exercise move? Hands down, the pushup. A total body exercise that you can do multiple ways, and no equipment is necessary.

4

Advice to newbies? Start somewhere, anywhere. Find an activity that is fun for you. If it’s not fun, you won’t stay with it. That’s why I love teaching group fitness. I get to “play” with great friends to the hottest music, and a healthy body is just icing on the cake.

5

Body part that gets neglected? I always neglected my back until recently. Now I look forward to those exercises and their results, and my core is stronger because of it!

6

HEALTH+FITNESS | August 2015

Biggest fitness lesson? You can have results or excuses, but not both. Training the mind is equally as important as training the body.

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Interview by Amy Goode. Photo by Philip Murphy.


HEALTH+FITNESS | August 2015

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M EM PH IS FITTEST

EKUNDAYO BANDELE, 43 “Life isn’t meant to make you happy; life is meant to make a difference and be happy that you did.” ABOUT ME: I am married and have two daughters. I’m originally from Brooklyn, NY, and went to school at Tennessee State University where I fell in love with all aspects of theatre. I’m the founder and CEO of Hatiloo Theatre. My favorite way to relax is on a lake in a canoe with my favorite music of the day playing. Right now that’s Bob Marley’s “Confrontation.”

1 2

What is your favorite body part to work out? Triceps. They support both my shoulders and chest, and they give my arms a more defined look.

What does your weekly workout schedule look like? I do full-body workouts on Mondays and Thursdays at Fogelman YMCA. On these days I perform two different exercises: four sets, 12 reps, on all six body parts (biceps, triceps, chest, shoulders, back, and legs). On Tuesdays I take a spin class, on Wednesdays I swim, and on Fridays I run in Overton Park. I work on my stomach on Tuesdays and Fridays.

3

HEALTH+FITNESS | August 2015

What does your diet consist of? My diet is routine. Oatmeal with almond milk and one cup of black coffee every morning, a salad for lunch, and dinner can range from a Southern meal of just vegetables to something heartier that includes Sea Bass or some other fish. Oh yeah, I’m a pescatarian.

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4 5 6

Motivation to stay fit: My father died at a young age, so I’m mindful about my health. Also, staying fit helps my self-esteem. Any advice for couch potatoes? If you spend money on a nice suit, why not spend time on your birthday suit? Blondes, brunettes, or redheads? Dreadlocks

Interview by Hailey Thomas. Photo by Philip Murphy.


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M EM PH IS FITTEST

AMARYLLIS NAIFEH, 52 Favorite workout move: All exercises associated with my glutes. I like to wear short shorts! Just because I’m 52 doesn’t mean I can’t be sexy. Quote that inspires me: Never, never give up.

ABOUT ME: I am a medical office manager and mother of four (16, 18, 20, and 35). I stay fit by competing in bodybuilding as a figure competitor. When I am not competing I stay fit for everyday life. I workout five days a week with 40 minutes of early morning fasting cardio, then at lunch or in the evening I do a 30-minute weight session of just one body part. I want six pack abs and to be able to go to my closet year round and have my clothes fit.

1

Favorite female athlete? Tosca Reno, New York Times Best Selling Author (Your Best Body Now: Look and Feel Fabulous at Any Age the Eat-Clean Way). She inspires me with her looks and anti-aging living techniques.

2

Tips for busy women? Get up early before someone or something robs you of your time. People don’t bug you at 5:30 a.m. Be prepared. Map out your workout plan the night before so can get the most out of your workout. Leave your gym bag packed and ready to go in the car.

3

What are the most underrated exercise moves? Squats and shoulders. Nobody likes to do squats because they’re very challenging and taxing on the body, but they are the best exercise to sculpt the butt. Women don’t like to work shoulders because they don’t want to bulk up. But actually working your shoulders makes your waist look smaller.

4

Advice to newbies? Stay off the scale. Measure your success by your clothes. If you mess up on your diet, get back on it and keep moving forward. Be patient with yourself. Cut out a picture of a body type you are aiming towards and look at it often to keep you motivated.

5

HEALTH+FITNESS | August 2015

Body part that gets neglected? Triceps. Women don’t push themselves or think about form on their triceps, but if you want to wear a sleeveless dress you have got to work them.

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6

Biggest fitness lesson? Push myself harder than I thought I could handle. I broke my workouts into smaller segments until I could do better. Forget the age. It’s just a number.

Interview by Amy Goode. Photo by Robin Frazier.


HEALTH+FITNESS | August 2015

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M EM PH IS FITTEST

JOE SIMON, 29 1

Favorite quote: “A man is but the product of his thoughts, what he thinks he becomes.” – Mahatma Ghandi

What’s your favorite body part to work out? I would have to say my core. From an athletic standpoint, I understand the value of a strong abdominal region. Plus, for a guy, having a flat stomach is always a nice thing.

ABOUT ME: I am from New Orleans, and graduated with a degree in Business Administration from U of M. I live in Midtown and own Taekwon-Do Academy in Bartlett. I’m highly into fitness. If I’m not training for a competition or promoting my martial arts business, I’m usually traveling or enjoying the Memphis social scene with my friends. Recently I’ve started learning how to build road bikes.

2

I work out at: The University of Memphis Recreation Center and Planet Fitness Midtown.

3

What’s your typical weekly workout schedule, and what do you eat to stay in shape? My workout week includes training in martial arts six days a week. My weightlifting routine includes four days on and one day of rest. I also keep a strict vegan diet.

4

What’s your motivation to be fit? It’s not about the way you look. Just pick an activity or sport that you enjoy. If you continue to do that, the fitness level you want to achieve will come. I’ve found that competitive activities have always given me a reason to stay fit.

5

HEALTH+FITNESS | August 2015

When you have a cheat day, where do you go? My cheat days are usually Sunday brunch with my lovely lady. We usually stay in the Midtown area. Some of our favorite places are Alchemy, Café Eclectic, Boscos, Beauty Shop, and Lafayette’s.

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Interview by Hailey Thomas. Photo by Philip Murphy.


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FIT LIST W I N N ERS

LET THE FIT DECIDE! H+F READERS VOTED IN OUR THIRD ANNUAL H+F FIT LIST.

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TRIATHLETE

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2. Breakaway Athletics

2. Midtown Yoga

1. Mark Parker / Lennie Cantrell

3. Lululemon

3. Better Bodies Yoga

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YOGA INSTRUCTOR

1. Outdoors, Inc.

1. Olivia Lomax, Delta Groove

2. Dick’s Sporting Goods

2. Cindy Vinsonhaler, YMCA

3. Sports Authority

3. Cate Plekon, Midtown Yoga

WEEKLY RIDING GROUP 1. Mellow Mushroom, Tuesday Night Germantown

BIKE CLUB 1. Memphis Hightailers

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PERSONAL TRAINER

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1. Toye Bogard, Fit Nation, Inc.

2. Bike World

2. Lennie Cantrell, DAC Southaven

3. Outdoors, Inc.

3. Tonya Tittle, Energy Fitness

HEALTH CLUB 1. Q4 Fitness

ROAD RACE

2. Church Health Center

1. MRTC Road Race Series

3. Kroc Center

2. St. Jude Marathon 3. Cooper-Young 4-miler

BOUTIQUE FITNESS 1. Energy Fitness

HEALTH+FITNESS | August 2015

2. Cardio Barre 3. Pure Barre

CROSSFIT STUDIO 1. Hit and Run 2. Crossfit 901 3. Crossfit Chickasaw

BOOTCAMP 1. Fit Nation’s Battlefield BootCamp 2. Hollywould Fitness 3. Tony Ludlow, USMC

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RUNNER 1. John Edward Phillips/ Stacy Chick

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CYCLIST 1. Kevin Roehl / Lennie Cantrell

WEEKLY RUNNING GROUP 1. Black Men Run 2. Germantown Thoroughbreds

2. Methodist LeBonheur Healthcare 3. Regional One

ACUPUNCTURIST OR NONTRADITONAL MEDICINE 1. Mike Falcone, TwinReeds Acupuncture 2. Judi Harrick, Memphis Acupuncture

MARTIAL ARTS STUDIO

3. Xu Wellness Center

1. Memphis Judo and Jui-Jitsu

CHIROPRACTOR

2. Memphis Fitness Kickboxing 3. Midtown ATA

OUTDOOR SPACE FOR PEOPLE WATCHING 1. Overton Park

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VASCULAR DOCTOR

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1. Dr. Kishore Arcot, Memphis Vein Center

1. Midtown Massage and BodyWork

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2. Dr. Sushma Parekh, Vein Memphis

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CARDIOLOGIST

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1. Dr. Steven Gubin, The Stern Cardiovascular Center

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3. Dr. Dan Otten, The Stern Cardiovascular Center

1. Veronica Saunders, Spa Therapies

3. Dr. Tim Krahn, OrthoMemphis

DENTIST 1. Dr. Zach Johnston, Family and Cosmetic Dentistry 2. Dr. Fauzi Khan, Macon Oral Care 3. Dr. Jodi Rump, Main Street Dental

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DERMATOLOGIST 1. Dr. Adam Baker, Dermatology Realm

2. Lisa Street, Glo Medical Aesthetics and Hair Spa 3. Kate Gassaway, Solutions Medical Center

1. Laurelwood Shopping Center

1. Dr. Ronald Johnson, Wolf River Plastic Surgery 2. Dr. Karen Quigley, The Plastic Surgery Group 3. Dr. Edward Luce, UT Medical Plastic Surgery

OB/GYN / OBSTETRICS

PEDIATRICIAN

1. Dr. Todd Chappell, Adams Patterson

3. Pediatrics East

3. Dr. Jason Williams, MOGA

INTERNAL MEDICINE

HAIR SALON

1. BMG Family Physician Group

1. Pavo Salon

2. Midtown Internal Medicine

2. Gould’s Day Spa and Salon

3. The Light Clinic

3. Great Lengths

G.I. DOCTOR

NAILS

1. Dr. Paul Bierman, G.I. Specialists

1. Nail and Skin Bar

2. Dr. William Taylor, GastroOne

3. Elite Nail Spa

2. Aldo’s 3. Mellow Mushroom

DESSERT 1. Muddy’s Cupcakes 2. Frost Bake Shop 3. YoLo

SPORTS BAR 1. Next Door 3. Bayou

2. Saddle Creek

LIQUOR STORE

3. Carriage Crossing

1. Buster’s 2. Joe’s

PUB GRUB 1. Local

3. Kirby Wines and Liquor

2. Huey’s

GROCERY STORE

3. Bardog

1. Kroger 2. Fresh Market

FINE DINING 1. Restaurant Iris 2. Andrew Michael Italian Kitchen 3. McEwen’s on Monroe

VEGAN

3. Whole Foods

FOOD TRUCK 1. Fuel 2. Good Heavens 3. Stick Em

1. Fuel Café

OUTDOOR PATIO

2. Imagine Café

1. Bhan Thai

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2. Babalu

SALAD

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SUSHI 1. Sekisui

2. Wiseacre Taproom 3. River Inn Terrace

HEALTH+FITNESS | August 2015

2. Pediatric Associates

2. Dr. Jessica Ruffin, OB/GYN Specialists

PIZZA

2. Local

3. Dr. Mary Churchwell, Dermatology East

3. InFocus Eye Care

3. Dr. Phillip Bowden, Mid-South Gastroenterology Group

3. Lorrie Garcia

SHOPPING CENTER

2. SCO, The Eye Center

1. Laurelwood Pediatrics

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2. Dr. Alan Levy, Levy Dermatology

PLASTIC SURGEONS

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2. Blue Fin 3. Osaka

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W E E K E N D WA R R I O R S

CATHERINE GOODE, 44 BIRTHPLACE: Pensacola, FL, but I consider myself a Midtown Memphian. OCCUPATION: Customer Service Manager for Evergreen Packaging. I have worked in the paper industry for over 18 years. SPORT: Running and weight training, and recently started swimming and biking to compete in triathlons. FAMILY: Married for 16 years to Adam, One daughter Evie Grace,12, and Bolt, our Golden Doodle is 6. FIT CLUB: Member of River Runners Racing Team, with Coach Stacy Chick.

“My father instilled in me a sense of determination and a no-quitting attitude.” WW BRAGGING RIGHTS: Placed 2nd in my age group at the Earth Day 5k and 1st in my age group at the Heroes in Recovery 5k. I completed the Ragnar Relay Series, St. Jude Half Marathon (six times), Sylamore 25k trail race, Road Race Series (five times, two years as a Road Warrior), and M-Town race series. FAVORITE FITNESS ACCOMPLISHMENT: I am most proud of my first half marathon, St. Jude in 2009. I trained on my own and completed it in 2:17. I remember the training and completing my first five-mile run. I couldn’t believe I ran that far! Since then I have competed 21 half marathons. INSPIRATION: My father, Joe Teagarden, got into running in the 80s, before it was hip. He completed the NYC marathon in 1983 in 3:54 and ended up on the cover of Runners World Magazine! He inspired my mother, Diana Teagarden, into running also. Together they crossed the finish line at the NYC marathon with a time of 3:54. My father instilled in me a sense of determination and a no-quitting attitude.

HEALTH+FITNESS | August 2015

I ❤ RUNNING: With my busy life, running keeps my head clear and a smile on my face, I get to spend time with my running friends, and I eat what I want!

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IN TRAINING FOR: I’m training for the Chicago Marathon (October 2015), TN Ragnar Relay Series (October 2015), MRTC Road Race Series, and St. Jude Half Marathon (Dec 2015). OBSTACLE COURSE: I overtrained for my first full marathon. I raced injured and walked the last five miles, but I finished! The Chicago Marathon is all about redemption! BUCKET LIST: I completed the Sylamore 25k trail race in snow, sleet, and ice, completed my first triathlon and am running my first destination full marathon! PET PEEVE: Excuses. There are none! MOTTO: Get up, dress up, show up, and never give up!

Interview by Hailey Thomas. Photo by Sarah McAlexander.


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

37


W E E K E N D WA R R I O R S

CONOR HAYDEN, 36 BIRTHPLACE: Atlanta, GA. OCCUPATION: Municipal Bond Trader, Vining Sparks & Co. SPORT: Running. FAMILY: My family members are all furry and have four legs. They are my rescue pups George (five-year-old St. Bernard) and Hobson (three-year-old Chocolate Lab) TRAINER: I train with Kevin Leathers from Can’t Stop Endurance. GROUP RUNS: The group runs on Thursday nights at Breakaway Running are hard to miss, and their marathon training group runs on Saturdays leading up to the St. Jude Marathon are fantastic. WW BRAGGING RIGHTS: This spring/summer has had some fun, short races. I was thrilled to place 1st in my age group in the Health & Fitness Broad Ave. 5k in June, 1st in my age group in the Oak Hall Run for St. Jude, 1st in my age group in the Race for the Summitt 4-miler, 4th Overall in the Jr. League 5k, and 6th Overall in the Opening Eyes to Autism 5k.

“The mental strength running has built for me has helped me in so many other areas of my life.” FAVORITE FITNESS ACCOMPLISHMENT: I started running three years ago by using the Couch to 5k App. I absolutely hated running and was terrible at it, but somehow worked my way up to attempt the St. Jude Half Marathon. After that I was hooked. I reached out to Kevin Leathers with my only goals being to bring my 5k time from the 26-minute range to under the 23-minute barrier and to train for a marathon with a finish in the four-hour ballpark. Now, just two years later, we’ve worked my 5k time into the 19-minute range and I’ve run two marathons.

HEALTH+FITNESS | August 2015

I ❤ RUNNING: I love the mental aspect of running. What I’ve learned over the past two years is that, to me, running is 30% physical and 70% mental. The mental strength running has built for me has helped me in so many other areas of my life.

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IN TRAINING FOR: The Chicago Marathon in October is 101% of my focus right now and to finish in the 3:15:00 range. WW MUST-HAVES: Craft apparel is quickly taking over my closet. It’s the best gear I have ever worn, for everything from sub-freezing runs to 100-degree runs. I converted to HOKA ONE ONE® shoes last year after fighting reoccurring Achilles tendonitis and am hooked. I can’t walk out of the door without them. BEST EATS & DRINKS: At the moment it’s Babalu. They seem to always serve me one too many Pineapple Margaritas each time I visit. ON MY NIGHTSTAND: A copy of Scott Jurek’s Eat and Run and a candid picture of my dad hugging me after my high school graduation. MOTTO: Anything in life worth doing is worth overdoing. Moderation is for cowards.

Interview by Hailey Thomas. Photo by Sarah McAlexander.


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39


FIT R ECI PE

Six Big Reasons to Love Watermelon by Robin Beaudoin

Any way you slice it, the harbinger of summer, watermelon, is a YouTube sensation that’s found in the blenders of summer bartenders, and is a top Pinterest subject of foodie families around the world. It’s tough to imagine the favorite fruit of summer was once smashed by comedians and simply cut and served. If you’ve seen any of the video tutorials on how to slice watermelon, you’ll know that there is much more to the story than that. Watermelon has so much to offer, both artfully and nutritionally speaking. Epicurious?

#6: Watermelon protects the heart

with potassium and B vitamins. One two-cup serving has up to 230 mg of potassium, known for keeping blood pressure down by limiting fluid retention from salt that results in high blood pressure.

#5: Weight loss

is a favorite reason among dieters to go nuts on low-calorie watermelon. The water content is filling, and the fruit is sweet enough to keep kids and adults coming back for more. The body loves the nutrients and hydration, and the bright colors are appealing on the plate. We eat with our eyes first, and watermelon is quite a visual feast.

#4: Natural sunscreen.

Watermelon’s ruby red color comes from an abundance of lycopene, which offers protection from the summer sun’s UV rays that damage skin and can cause cancer, making watermelon possibly the best fruit to beat the summer heat.

#3: It’s hydrating.

It’s no coincidence that the word “water” appears prominently in the name. The fruit is 92% water! A perfect balance of sugars and water, watermelon is a great fruit to eat that will not take much work to digest or draw water away from your stomach.

#2: Vitamin C

boosts not only the immune system’s ability to fight infection but helps heal sun damage in the skin. Vitamin A content found in watermelons protects the eyes and is a lot less work to eat than carrots. The vitamin A and antioxidants fight free radicals and leave your skin glowing.

#1: Refreshing. HEALTH+FITNESS | August 2015

Whether frozen, blended, strained, or sliced, watermelon’s benefits are easy to reap, and the fruit is so easy to enjoy.

Watermelon Spritzer

q 1 medium watermelon, seeded and cubed, 8-10 cups q Juice of 1 lime, about 1 tbsp. q 2 tbsp. Agave syrup (or 2 tsp. Stevia) q 2 tbsp fresh mint q 2 cups water

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Slightly sweet, fruity, and hydrating, this fresh and lighter take on the Mexican roadside beverage Agua Fresca will help get you through the hot days of summer.

q Unsweetened seltzer water, such as La Croix

Blend half of watermelon, lime juice, mint, and water. Strain into pitcher, removing most of the fibrous pulp. Repeat with second half of ingredients. Chill 3 to 4 hours, enjoy over ice stirred with seltzer water and lime wedge to garnish.


HEALTH+FITNESS | August 2015

41


FIT R ECI PE

GARBANZO, PARSLEY, and FETA SALAD 2 servings - Duration: 8 minutes - Gluten-Free - Vegetarian

Ingredients

Instructions

q 1 can Garbanzo beans

q 1/2 cup cherry tomatoes

1. Dice red onion, roughly chop parsley, and quarter cherry tomatoes.

q 1 red onion, diced

q 2 tbsp olive oil

2. In a mixing bowl, combine rinsed garbanzo beans, feta, and vegetables

q 2  /3 cup fresh parsley, chopped

q 1 tbsp fresh lemon juice

3. In a small mixing bowl, combine olive oil, lemon juice, salt and pepper. 4. P  our dressing mixture over salad and gently toss.

HEALTH+FITNESS | August 2015

q 1/2 cup feta cheese

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RECIPE COURTESY OF SPROUTS FARMERS MARKET: Sprouts Farmers Market Germantown: 3150 Village Shops Dr. Germantown, TN, 38138 (901) 259-7020

Sprouts Farmers Market Lakeland: 9050 Hwy. 64 Lakeland, TN, 38002 (901) 259-3450


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FIT R ECI PE

SPINACH AND MUSHROOM SALAD 4 servings - Duration: 35 minutes - Gluten-Free - Vegetarian

Ingredients

Instructions

q 2 bunch baby spinach

q 1/2 cup Parmesan

1. Preheat your oven to 475째F.

q 2 Portobello mushrooms

q 1/8 tsp Nutmeg

2. In a small bowl, combine vinegar, oil, nutmeg, salt, and pepper.

q 1/2 cup Slivered almonds

q 1/2 tsp Salt & pepper

q 1/3 cup Red wine vinegar

q 1/4 cup Olive oil

3. On a rimmed baking sheet, toss sliced mushrooms with half of the nutmeg dressing. Bake mushrooms 25-30 minutes or until they are tender. Be sure to toss mushrooms occasionally. 4. In a large bowl, toss and combine washed and dried spinach, warm mushrooms, and reserved dressing.

HEALTH+FITNESS | August 2015

5. Top salad with Parmesan and almonds. Serve immediately.

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RECIPE COURTESY OF SPROUTS FARMERS MARKET: Sprouts Farmers Market Germantown: 3150 Village Shops Dr. Germantown, TN, 38138 (901) 259-7020

Sprouts Farmers Market Lakeland: 9050 Hwy. 64 Lakeland, TN, 38002 (901) 259-3450


HEALTH+FITNESS | August 2015

45


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HEALTH+FITNESS | August 2015

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