H+F October 2015

INSPIRING ACTIVE LIFESTYLES SINCE 1996

Breast Cancer Awareness Issue WOMEN SHARE THEIR STORIES

Makeover your

Tailgate

SEPTEMBER 2015

JAMIE TURNER Competes for World Title

NAIL YOUR

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HEALTH+FITNESS | October 2015

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H+F OCTOBER ES TABLISHED IN 1996

ON THE COVER

19 years and running stronger

18 Nail Your Race Pace 22 Breast Cancer Issue:

Publisher Amy Goode amygfitness@comcast.net

901.218.4993

Women Share Their Stories

CONSULTANTS

28 Jamie Turner Competes

Executive Editor Hailey Thomas

for World Title

hailey@memphishealthandfitness.com

36

36 Make Over Your Tailgate

LIVING HEALTHY 12 The Difference in Pink Eye,

IN EVERY ISSUE

13 Vaccination Prevents Cancers

6 Starting Line:

14 Heal Thyself Without Surgery 16 You’re in Control of Your Genes

8 Fit News: Fit Happenings

Red Eyes, Dry Eyes & Allergy Eyes Caused by HPV

LIFESTYLE 20 Couple Finds Inner Strength Through Fitness

FIT FOOD

HEALTH+FITNESS | October 2015

34 Fall Into Salads

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30

Fit Photos, Facts, and Products Around Town

30 Weekend Warriors:

Rachel Clay, Romadel Delasalas

38 Events Calendar 40 Photo Finish:

– Forest Spence 5k – Breakaway Bardog 5k – Cooper-Young 4 miler

901.335.6005

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Ross McDaniel Contributing Editors Robin Beaudoin Marcia Scott Erica Walters Kristen Waddell Alex Driver Graphic Design Brian Williams 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.

On the Cover: Jamie Turner Photo by Philip Murphy

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Make a pact with a friend to support each other in getting regular mammograms.

Then follow through. Call 1-844-SIS-PACT or log on to sisterpact.com for more information.

Ask a doctor if a mammogram is right for you.

TM

HEALTH+FITNESS | October 2015

On our birthdays, we never remind each other about our age. We remind each other about our mammograms.

5

STARTING LINE

H+F GIVES A SHOUT-OUT TO…

FIT TRIP Pam Pitts, 2010 H+F Covergirl hiked the rugged terrain in Runyon Canyon and Temescal Canyon while vacationing in Santa Monica, CA.

Robert Freeman and H+F Contributing Editor Erica Freeman enjoy a sunny afternoon at the Wings Polo Classic benefitting the Wings Cancer Foundation.

The 2nd annual event was held at The Memphis Polo Grounds in Rossville, TN.

Erica Singleton ran the SeaWheeze Half Marathon in Vancouver, British Columbia, in August with a time of 1:35:05. “It was pretty much the most fun race ever,” she said.

H+ F BEAUTY PICK In the Blink of a Smoky Eye

Making its autumn debut, Jane Iredale introduces the limited edition smoky eye kit in modern hues. Create gorgeous eyes for every event this season, and with eight versatile shades, the possibilities are endless. $50. janeiredale.com

Reginelli Recommends:

Underwood Wines in a Can HEALTH+FITNESS | October 2015

Pinot Gris, Pinot Noir, Rosé

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Leave it to winemakers in Oregon to come up with a highly drinkable wine in a can without sacrificing taste. The 375ml (12 oz.) cans chill faster and are born to travel. Whether your palette prefers Pinot Gris, Pinot Noir, or Rosé, tailgating just got a whole lot easier. $6.99 (per can).

See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call (901) 578-2773 or visit PyramidWines.com.

FIT FOOD PICK: PUMPKIN Often overlooked as only seasonal decor, pumpkins are a phenomenal superfood that are high in fiber, low in calories and have a plethora of diseasefighting nutrients and vitamins. And protein rich pumpkin seeds are known to fight the blues. One of the most remarkable things about pumpkins is the abundance of carotenoids. In the Nurses’ Health Study women with the highest concentrations of carotenes in their diets had the lowest risk of breast cancer plus carotenes have been shown to decrease the risk other cancers like cervical, bladder, colon, skin and lung. Be like Peter and be a pumpkin eater.

Source: www.superfoodsrx.com

BEEN ON A FIT TRIP?

SEND A PHOTO AND BRIEF CAPTION TO HAILEY@MEMPHISHEALTHANDFITNESS.COM AND YOU MAY BE FEATURED IN THE NEXT ISSUE!

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.

Sam

I’m a native Memphian, a University of Memphis alum, and a writer. I enjoy taking in the sights, sounds, and tastes that our wonderful city has to offer. Pro: I’m bookish and fancy myself a good conversationalist. Con: I talk about cats and CrossFit more than most might appreciate.

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.

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Chris

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.

facebook.com/ MemphisHealthFitnessMag

@MemHealthFitMag

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East Memphis Location

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Loewenberg Building 6005 Park Ave., St. 309

Medical Arts Pavillion 2996 Kate Bond Rd, St. 301

(901) 682-5642

(901) 791-0347

HEALTH+FITNESS | October 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 chrishopephotography.com.

www.eastmemphisortho.com

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FIT NEWS

Mobile Bike Truck Expands With Storefront Since 2014, Jim Steffen has been servicing bikes out of his mobile bike repair shop, The Bikesmith. From cruisers to road bikes and everything in between, he works on any brand and any type of bike under his motto, “Repair, restore, ride.” Whether it’s an antique bike that’s been collecting dust in an attic or a high-performance racing bike used by a local triathlete, Steffen has the skills and knowledge to restore or repair just about anything with two wheels.

While he’s enjoyed the flexibility of the mobile repair shop, a thriving business and customer demand has led Steffen to lease a brick and mortar storefront. The additional square footage will allow him to store bikes, have more space to work, and, during the summer and winter months, have access to heat and A/C, something that’s lacking in The Bikesmith truck. “The Bikesmith will continue with the mobile repair truck, but having a dedicated shop will allow me to provide additional services for my customers,” Steffen said.

shop to be a friendly, approachable place where people can hang out, meet for a ride, have their bikes serviced, or just stop in to say hello. Benches will be placed around the repair space so customers can watch and ask questions as Steffen fixes or restores their rides. “I want my customers to be able to sit next to me as I work and ask questions, taking the veil down from the mystery of cycling repairs,” Steffen added. While walking into a bike shop can be overwhelming for some, Steffen’s goal is for The Bikesmith to be a place where everyone feels welcome and comfortable, no matter how experienced of a rider they are.

The Bikesmith is already giving back to the neighborhood it now calls home. Steffen is indefinitely accepting bike donations for the Carpenter Art Garden, which, along with other activities, takes participating kids for weekly rides. If the donations aren’t salvageable, he recycles the parts to use in other repairs for the kids. He’s also newly active with the Broad Avenue Arts District and is looking forward to participating in events in the area and partnering with nearby local businesses.

The Bikesmith will continue to focus on repairs and restorations, but it will also sell bikes, parts, and bike accessories, and the mobile repair truck will still be in use. Steffen hopes to eventually be able to sell beer at the brick and mortar location, and he plans to use the large, grassy area in the back for events.

A grand opening celebration is likely to take place in October 2015. bikesmithtruck.com 901.871.2453 509 Hollywood St. Memphis, TN

The new Bikesmith shop is located on Hollywood St., just steps from bustling Broad Avenue, and convenient to just about anywhere in the metro area. A converted garage, Steffen is working to renovate the

HEALTH+FITNESS | October 2015

American Cancer Society Making Strides Against Breast Cancer of Memphis Announces Inaugural Real Men Wear Pink Campaign

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Nearly one in eight women in the U.S. will develop breast cancer during their lifetime, according to the American Cancer Society. To fight that statistic, and in honor of National Breast Cancer Awareness Month, men in Memphis will help spread awareness through Real Men Wear Pink, an American Cancer Society campaign designed to encourage women to take preventive action in the fight against breast cancer.

In its inaugural year in Memphis, 35 prominent area men will take a stand against breast cancer by supporting the American Cancer Society Making Strides Against Breast Cancer of Memphis. Throughout the month of October, the Real Men will encourage women to fight against breast cancer by learning more about early detection methods and scheduling a mammogram.

“In addition to wearing pink and raising awareness about breast cancer issues, these Real Men will be raising funds to help the

American Cancer Society save more lives from breast cancer,” said Dondi Black, chair of the Real Men Wear Pink campaign in Memphis.

“Funds raised allow the Society to be there for those touched by breast cancer, including those who are currently dealing with a breast cancer diagnosis and those who may face a diagnosis in the future.”

“Our community can make a huge impact in the fight against breast cancer,” said Tracy McFall, Making Strides Against Breast Cancer community manager. “We are grateful to our inaugural Real Men participants for lending their voices to our cause and fighting for everyone touched by breast cancer.”

Sponsors for the Real Men Wear Pink campaign include The Green Beetle, Silly Goose, Creation Memphis, Red Bardes Photography, Sissy’s Log Cabin, and Salon 387.

The 15th annual Making Strides Against Breast Cancer Walk will be held October 25 at Liberty Bowl Stadium. To register for the walk, please visit MakingStridesWalk.org/ memphistn. For more information about Real Men Wear Pink of Memphis, please visit MakingStridesWalk.org/ realmenmemphistn.

HEALTH+FITNESS | October 2015

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FIT NEWS

Memphis Couple Starts New Sports Management Company

By Kini Kedigh Plumlee A Memphis couple with nearly three decades of experience organizing and presenting area racing events, including the 2015 Memphis in May Triathlon Sports Festival, recently founded their own sports management business. Wyndell Robertson and his wife Pam Routh are now doing business as PR Events Management, LLC. “Having my own business in the industry that has been my passion for many years is a great personal gratification for me,” Robertson said.

“I have always enjoyed watching and helping people reach their goals and accomplishments through the events that I have produced. Now, moving forward with PR Events Management with my wife and best friend is truly a dream situation for me.”

Whether an event is for business or organizational awareness, community involvement, fundraising, or just plan fun, PR Event Management is dedicated to being on track and on time to meet every commitment to each client. “It’s always been a source of pride for us to work with nonprofit organizations and charities in many communities to help bring success to their events,” Routh said.

With nearly six decades of sports management experience between them, Robertson and Routh have been involved with all aspects of race management, presentation, timing, and production, from event creation, branding, and promotion to printing t-shirts, awards, and finisher medals. What makes their business stand out from the pack is not only their passion for what they do, which is

backed up by a track record of managing successful race events, but for their knowledge and understanding of what athletes need and expect when competing.

Both of them have trained and competed in the sport of triathlon. They actually first met when they were training for the 1987 Memphis in May Triathlon.

Robertson ran his first Memphis in May Triathlon in 1986, which he followed by racing in the World Police and Fire Games in San Diego, CA. In 1987, he competed in the World Police and Fire Games in Vancouver, British Columbia.

Routh began her training in the mid-1980s and participated in the 1992 Memphis in May Triathlon, which qualified her to compete in Hawaii’s prestigious Iron Man Triathlon World Championship in 1992, where she finished in 13:28:29. She has competed in nearly 200 triathlons and duathlons, plus countless 5Ks, marathons, adventure races, cycling races, and swimming events.

During his career, Robertson was a USATriathlon-certified race director, and received the USA Triathlon Race of the Year Award for his and his wife’s production of the 1997 Memphis in May Triathlon. Triathlon Magazine named Memphis in May “Tri Editor’s Choice 100 Best Races” in 2010.

“We have a long history of success with events in the area and are excited to bring the same high level of production services to our continued associations with the Memphis in May, Mighty Mite, and Heatwave triathlons next year,” Robertson said. “By expanding into new regional markets, we can broaden

HEALTH+FITNESS | October 2015

I Love Juice Bar Opens in Midtown

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I Love Juice Bar, located at 553 South Cooper, focuses on fresh juices and smoothies made to order with local ingredients and essential oil shots, such as Digestive Aid, Sniffle Stopper, and Energizer. They also specialize in gourmet vegetarian fare, such as salads, spring rolls, and soups. Overwhelmingly vegetarian, gluten-free, and organic when possible, I Love Juice Bar always uses 100% whole fruits and vegetables.

“Juicing and healthy eating should be convenient and affordable,” said Scott Tashie, owner of I Love Juice Bar and Comic Coconut in East Memphis. “We saw a need in the Memphis dining scene and felt the I Love Juice Bar concept perfectly suited folks living a health-conscious lifestyle and seeking quick, healthy juice options that are costeffective.” I Love Juice Bar also makes it “no-excuses easy,” allowing you to order through their app for quick pick up.

I Love Juice Bar will be open 7:00 a.m. to 7:00 p.m. Monday through Saturday. Carryout is always available and expedited through the I Love Juice Bar app available for iPhone and Android.

For more information visit ilovejuicebar.com or call (901) 433-9236.

Pam Routh & Wyndell Robertson our business by offering individualized events for each new client.”

PR Event Management, LLC plans to present several new events in 2016. They have contracted with six race events and are currently coordinating with Bass Pro Shops at the Pyramid to kick off a new race event in Memphis this fall during the World Hunting & Waterfowl Expo & Sales. The Duck Dash 5K, a fundraiser for Ducks Unlimited, will be Saturday, Oct. 24 at 9:00 a.m. Additionally, PR Event Management, LLC will produce the 2nd Annual Ken Novotny Memorial Chilly Chili 5K and 1-Mile Family Fun Run to benefit Concord Academy, a private Memphis school, on November 21.

“Our goal with the business is to continue to promote fitness and health,” said Routh.

“Everyone knows that when you have your health you have everything. We are very much about having a physically active community.”

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LIVING HEALTHY

What’s the Difference Between Pink Eye, Red Eyes, Dry Eyes, & Allergy Eyes?

By Warren Johnson, OD

Is there a difference between pink eye, dry eyes, and allergy eyes, or, as some call them, red eyes? Their symptoms may, in fact, be similar. We have a lot to be grateful for in the Mid-South, but our malady in this region centers on a great deal of eye discomfort due to the humid, hot environment in which we live. This causes eye infections and irritations.

PINK EYE/RED EYES, also known as conjunctivitis, is a condition we see daily in our practice. Sometimes patients are in pain, experiencing irritation, discomfort, or selfconsciousness. What people don’t understand is that they cannot treat themselves because they may be doing more harm to their eyes, which could cause a sight-threatening infection.

BACTERIAL CONJUNCTIVITIS is the most common form of pink eye. There is usually a yellowish discharge, possibly with eyelids stuck together. This can be caused by swimming pools, the common cold, contact lenses, or allergies. It usually requires seeing your optometrist for treatment, and many times antibiotic medications are prescribed.

HEALTH+FITNESS | October 2015

DRY EYES are very common, especially among women, and can be caused by hormonal changes, medications, working environments, phones, and computers. Some treatments include moisturizing masks, medications, and, if worn, a reduction of contact lens use. A foreign body sensation, pain, and watery eyes are some of the

symptoms associated with dry eyes. Our practice sees many patients who think their vision correction has changed, but upon evaluation we see their assumed prescription change is a result of their blurry, dry eyes.

ALLERGIC EYES may first appear with symptoms such as sneezing, itchy, watery eyes, or the sensation of something in the eye. These symptoms are especially common during the autumn and spring seasons, and may be caused by the environment, certain medications, skin lotions, makeup, or pets.

This may require further testing by your eye doctor and allergist. Many people think that taking non-prescribed, or over-the-counter, allergy medicines will treat allergy eyes, but they need prescription eye drops.

Often a patient’s first doctor encounter is with the optometrist because these symptoms are noticeable in the eyes. It is best that you visit your eye doctor to prescribe or

recommend treatment. Over-the-counter allergy drops may make the condition worse.

Over-the-counter oral medications, often used for allergies, are not designed to treat allergic red eye conditions. In fact, 73% of patients who take allergy medications may suffer from itchy, watery eyes. Allergy eyes need to be treated by your eye doctor.

If you have red eyes, let your eye doctor determine whether your eyes are infected with contagious pink eye, dry eyes, or allergic eyes.

Throughout October Eyewear Gallery will be holding free dry eye/allergy eye screenings on Fridays between 12:00 p.m. and 2:00 p.m.

Please call to schedule.

Dr. Warren Johnson is an Optometrist & owner of Eyewear Gallery. To schedule an appointment call (901) 763-2020 or visit eyeweargallery.com.

Bite into the Church Health Center’s delicious and nutritious food blog.

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LIVING HEALTHY

Vaccination Prevents Cancers Caused

by HPV Gardasil® is one of the more exciting medical advances that has come about in the past decade due to its ability to help prevent future cancers. The Human Papillomavirus (HPV) is a sexually transmitted virus known to cause cancers of the cervix (the bottom part of the uterus, or womb), including cervical, vaginal, and anal cancers, as well as genital warts. Unlike other STDs, though, about 9 out of 10 people will be exposed to this virus at some point in their lifetime. As with other vaccinations, Gardasil is given in order to help train your immune system to fight against the virus. When the original Gardasil vaccination was approved in 2006, it covered four different strains of HPV – the two most common that cause genital warts and the two most likely to cause cervical cancer. Last year, a new vaccination, Gardasil 9, was FDA approved. Five further strains of HPV that cause cancer were added to the vaccination.

The vaccination is given as a series of three injections, with the second dose one to two months after the first, and the third dose six months after the first. Gardasil is recommended for both male and female patients between the ages of 9 and 26. The vaccine should not be given to pregnant women or anyone who has had a very severe allergic reaction (called anaphylaxis) to a vaccine in the past. As with any

By Todd Chappell, MD

vaccination, there can be minor side effects, such as a local inflammatory response or pain at the site of injection, low-grade fever, or headache. Your doctor might also use another form of HPV vaccination called Cervarix that was approved in 2009 and protects against the two most-common strains that cause cervical cancer. For more information regarding HPV vaccinations, ask your doctor or visit the Centers for Disease Control and Prevention website at cdc.gov.

Dr. Todd Chappell is an OB-GYN with Adams Patterson Gynecology & Obstetrics. For an appointment call (901) 767-3810 or visit their website at adamspatterson.com.

LIFE BEGINS WHEN PAIN ENDS TMJ Disorder is a disorder that is often accompanied by otherwise unexplained headaches, ear pain, poor sleep, jaw pain, head, neck and facial pain.

It is often misdiagnosed and treated for it’s individual symptoms.

THERE IS AN ANSWER! IMPROVING YOUR QUALITY OF LIFE! Melody A. Barron, DDS FAACP, DABCP, DABCDSM

8950 US Highway 64, St. 104 Lakeland, TN

901.380.0734 www.memphistmj.com

HEALTH+FITNESS | October 2015

Dr. Melody Barron’s practice is dedicated and focused on the treatment of TMJ Disorder and Sleep Apnea by Oral Appliance Therapy.

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LIVING HEALTHY

Heal Thyself Without Surgery

By Laura Lendermon, MD

For years we have relied on traditional orthopedic methods to treat arthritis and ligament, tendon, and muscle injuries. In some cases these are treated by surgery.

However, there is exciting new research in the field of orthopedics called Regenerative Medicine, a non-surgical alternative to treating these injuries.

WHAT IS REGENERATIVE MEDICINE?

HEALTH+FITNESS | October 2015

Regenerative medicine is a way to use the body’s own tissue to heal itself. It is rapidly growing due to its effectiveness, safety, cost, and, in many cases, its ability to heal without surgery. Regenerative medicine is still considered a very young field, but more and more physicians and patients are jumping on board. There are physicians in some parts of the country who are now using BMAC (stem cell therapy) as a substitute for joint replacement surgery due to it’s ability to avoid the risks, costs, and downtime associated with joint replacement.

The first form of regenerative medicine to be introduced in the United States is called PRP. This stands for platelet rich plasma. In this case your own blood is extracted, just as it would be in your primary care doctor’s office for a routine lab test. The blood is then run through a centrifuge type process to separate the whole red blood cells apart from the plasma and platelet layers. The plasma/ platelet layer is then separated from the rest of the blood and injected into the joint or to the soft tissue that needs healing. The PRP provides a rich amount of growth factors and other healing elements that help your body to finally heal. The concentration of so much of the PRP at once stimulates the process. This process has been found to be highly effective for those with soft-tissue injuries that just will

One of the newer members of the regenerative medicine family is BMAC, or bone marrow aspirate concentrate. In this case bone marrow is harvested directly from the patient’s pelvic bone. This is a very superficial site, and can be performed pain free right in the office. The aspirate from this part of the bone is sent to a special machine where it is processed to produce your own stem cells. Stem cells are also often obtained from the patient’s own subcutaneous fat stores. A simple procedure (almost like a mini-liposuction) is done in the office, and those fat cells are sent through a procedure that also yields stem cells. Using these procedures, these cells help fill in the gaps in cartilage in arthritic bone, meniscus tears, and

in injured muscles and tendons. This provides a scaffold to hold the tissue graft that is provided via the stem cells that will then grow in the areas they are placed. Using ultrasound guidance, these biological materials are intentionally placed where healing and growth is needed most.

The goal of this procedure is to stimulate the growth and repair of cartilage and other tissues to restore them to their previous level of functioning.

For now regenerative medicine is new, but is receiving rave reviews as the cutting edge, aggressive, and safe treatment that will challenge conventional ways for chronic arthritis, tendon, and cartilage injuries.

Dr. Laura Lendermon is a Sports Medicine Physician and owner of Lendermon Sports Medicine. To schedule an appointment call (901) 850-5756 or visit lendermonsportsmedicine.com.

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not go away. The areas that have shown the most success are plantar fasciitis and tennis elbow, chronic tendon injuries that traditionally are treated for years with only temporary results. With PRP these injuries can often be eliminated for good.

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Fitness Classes All classes are open to the community.

Vinyasa Flow Yoga

Senior Aerobics

All levels class develops strength and stamina for the body & mind through a flow of unique vinyasa sequences, leaving you energized & renewed; cost: $5.

Low impact cardio & lightweight strength training; combines gentle movement, balance & posture exercises with free weights, bars, flexibility & weight balls; cost: $3.50.

Wed 5:30 p.m., studio

Cardio, Strength & Flexibility

Mon/Wed/Fri 8:30-9:30 a.m., Beaty Gym

Includes step, floor aerobics, urban rebounding, kick box moves & strength training with free weights, medicine balls, bars & flexibility balls.

Mat Pilates N O S A L E S TA X W E A C C E P T M O S T I N S U R A N C E S

Mon/Wed/Fri 9:30-10:30 a.m. & Tues 5:30 p.m.*, studio

Floor exercises target core muscles & improve flexibility; strengthens core, lengthens muscles and improves posture (*offered Sept-May only).

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15

LIVING HEALTHY

You’re in Control of Your Genes

By Stacy Peterson, MA, CHHC, CSCS, USAW

With October being Breast Cancer Awareness Month, it’s a good reminder to make healthy choices not just for a month, but also throughout the year.

Let’s dive into two important aspects of breast cancer: epigenetics and estrogen.

In functional nutrition we often say, “Genetics load the gun, and environment pulls the trigger.”

Gene and environmental interactions play a big role in our health destiny.

It’s wonderful to know that our health is not fully predetermined. Even though mom or Aunt Rose had cardiovascular disease or might have carried the genes for breast cancer, you can still out smart your genetics.

Utilizing DNA testing services from 23andMe to know more about our genes and genetic makeup is very informative, but just because you have a certain mutation doesn’t mean it’s expressed. Did your environment turn that gene on or off?

Knowing how to turn certain genes on or off through epigenetics puts you in the driver seat of your health.

You have the power to help your genes just by affecting the environment within your body.

HEALTH+FITNESS | October 2015

Within our body is the sequence of DNA — > RNA — > protein that can biochemically and physiologically change your hereditary fate.

The key molecule that contains all your genes is DNA. Protein is the building block of all the cells in your body. It is these small and intricate proteins that give our bodies structure and function.

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Even if you have genes that are geared to express themselves, you have the ability to turn those genes on or off with how and what you eat. It doesn’t matter if those genes are for obesity, methylation challenges, or breast cancer — you are the master!

The foods you eat and the lifestyle that you live alter how your genes act.

Not only do our choices through epigenetics have an impact on our breast cancer outcomes, but breast cancer is strongly linked to estrogen dominance — something both men and women need to consider. Yes, men, you have estrogen too!

Since roughly 75% of breast cancers are estrogen-receptor positive, it is key to take

action to maintain your internal hormonal balance.

Many of us have toxic levels of estrogen, but this can be altered.

Keep in mind that estrogen dominance does not solely result in the development of cancer.

Some breast cancer powerhouses:

Estrogen dominance can lead to a substantial increase in female-related disruptions, much more than has ever seen in the past. It is influenced by environmental factors and our body’s ability to break down, process, and eliminate the excessive estrogen that we are exposed to.

Remember, anything excess in your body acts as a toxin.

Here are a few hormonal instability-related facts in our culture: • PMS symptoms are increasing, afflicting approximately 30% of all menstruating women (menses don’t have to be painful!).

• About 10% of women are diagnosed with breast cancer.

• The puberty age has dropped to as low as 10 years of age.

• Symptoms of menopause are getting more and more challenging as the root causes are being overlooked.

Scientific data shows that hormone disruption is at the root of breast cancer.

• M aintaining a normal BMI though proper exercise and nutrition has been shown to improve hormone function and decrease the risk of estrogen-related disorders.

• F laxseed has anti-inflammatory properties and reduces breast cancer biological markers.

• O mega-3 fats (EPA and DHA) increase expression of tumor suppressor genes in breast cancer.

• S ea vegetables are rich in iodine and important for proper DNA maintenance and keeping estrogen receptor proteins from increasing. With optimal estrogen and iodine levels, our risks of breast cancer decrease substantially.

It is through the food we eat and the lifestyle that we live that enables our DNA to work with our health goals or against. What nutrition and lifestyle actions have you been taking to reach your health goals?

Stacy Peterson is a certified Holistic Health Coach, certified Strength and Conditioning Specialist, and mentor practicing wholefoods nutrition and physical training to people locally and globally. For more information visit accelerationsports.net.

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17

COACH’S CORNER

KEEPING PACE

By Marcia Scott

Runners often ask how to keep the same pace during a race or how to pace themselves to perform at their highest potential.

The best advice, in a nutshell, is to start slow and finish fast, or, in technical terms, negative splits.

To some this doesn’t make sense. Why not go out at a sprint and give it your all to gain distance on your competition?

Keep reading, and I’ll explain.

WHAT ARE NEGATIVE SPLITS? Negative splits mean that your pace gets quicker throughout a race or run. For instance, if your first mile is 10 minutes, your second mile 9:30, and your third mile 9:00, you’ve successfully run negative splits. It doesn’t matter your experience level or speed — everyone can run negative splits.

WHAT’S THE BENEFIT? Have you ever started full blast at a race only to feel like you’re barely hanging on at the halfway point? By starting out more conservatively and slowly quickening the pace throughout the race, you can conserve some energy and finish stronger and faster than you began, rather than slower and more tired than you should be.

HOW DO I DO IT? First, you want to practice this method in your training. Try to run negative splits in your training runs to get in the mentality of starting slower and finishing faster. You also want to be able to accurately predict your race pace and finish time so that you have a baseline of what pace you should run at the beginning of the race. Sites like McMillanRunning.com give you an estimate race pace predictor based on a training run or other recent race.

HEALTH+FITNESS | October 2015

BEGINNING OF THE RACE: Start the race about

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20-30 seconds slower than the race predictor gives you. For instance, if McMillan says you should be able to run a 5K at a 9:00 pace, start the race at 9:30.

DURING THE MIDDLE OF THE RACE, say mile

two of a 5K or mile 8-10 of a half marathon, pick up the pace and run your estimate race pace.

FOR THE LAST PORTION OF THE RACE, give it everything you have left, running below your estimated race pace and finishing faster than you began.

A successful race isn’t just about completing the distance, but completing it feeling strong and energized. Running negative splits and being aware of your effort level throughout a race will help you conserve your energy and run smarter and, hopefully, faster.

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19

INSPIRATION

FINDING INNER STRENGTH THROUGH FITNESS

by Alex Driver. Photo by Chris Hope.

When it comes to wellness, Nicole Bichelman and Ronnie Scott are a powerhouse pair. They eat whole and organic foods, bike throughout the entire city of Memphis, and are planning to do a triathlon together. Their journey to wellness, however, was completely separate.

Through fitness they both found a way a way to grieve and recover from traumatic points in their lives.

Bichelman, 34, grew up in a fitness-oriented household. She was a dancer throughout her youth and ran track and cross-country during high school. In college her fitness regimen became inconsistent. She worked out here and there, but never developed a schedule. Her routine picked up in August 2006 when she joined Weight Watchers and lost 25 pounds.

After giving birth to her son, Ari, she centered her life on her family, and her fitness routine became irregular.

In April 2014 her husband was killed unexpectedly in a car accident, just a few weeks before they were supposed to take their son on a 12-day cruise. She and her husband had been together since they were 16 years old, and she did not know how she was going to manage this trip, or life, without him.

Though she was apprehensive, she and Ari went on the cruise alone. After they returned home, Bichelman realized that she had the ability to move forward.

“From as far back as I can remember, I always liked to run, jump, and play, and I started getting into sports when I was seven years old,” Scott said. “Since then, I have always loved sports and fitness. It became my thing without any outside influence.”

Scott got married in college, and his active lifestyle depleted tremendously. At 23 years old, when he gained about 15 pounds, he decided he needed to rebuild his fitness routine and became conscious of what he was eating. He started working out and running again. However, after getting a divorce in 1998, he began partying more and working out less. Exercise was no longer a priority, and he found himself only working out once or twice a week. In 2009, Scott decided to finally get sober, and he became very serious about exercising. He began running and working out every single day, and found strength in his recovery process.

“Fitness has been instrumental in my recovery,” Scott said.

Ronnie now meditates every single morning, practices yoga regularly, works out every day, and runs avidly. He does several 5Ks and 4 milers each year locally, and has won two races thus far.

When Scott and Bichelman met, they instantly connected over loving all things fitness. They are constantly finding fun, new ways to sweat together. Once Scott recovers from his hip injury, they are going to try all of the races and activities that they have not been able to do.

They have created a bucket list of activities that they can’t wait to start marking off once Scott is healed. Having wellness as the backbone of both of their recovery processes, they are able to connect on a completely different level in their relationship.

“We both went through a place where we lost everything, and used exercise as a big piece of the puzzle that helped us through it,” Bichelman said.

“I think we are kindred souls,” Scott added.

“FITNESS HAS BEEN INSTRUMENTAL IN MY RECOVERY” – RONNIE SCOTT

“I thought to myself, ‘I can do this,’” Bichelman said.

HEALTH+FITNESS | October 2015

She picked up the pieces and really fulfilled her role as an independent. She began cooking healthy meals and started following a 12-week trainer program through BodyBuilding.com.

Through fitness and nutrition, Bichelman found a recovery method from her grieving.

20

“I noticed when I didn’t exercise or eat healthy I wouldn’t feel good, and I would be sad about everything,“ Bichelman said. “When I work out and eat healthy, I have so much more confidence. I feel so independent, and I am mentally and physically stronger.”

Bichelman now coaches a girls competitive U7 soccer team, works out, and is in the third phase of her bodybuilding program.

Scott, 42, had the exact opposite upbringing from Bichelman. Fitness was never a priority in his household. His grandparents were raising him by the time he was 13, and they never incorporated exercise into his adolescence.

However, that did not stop his desire to be active.

Bichelman left and Scott instantly connected over fitness

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21

SUCCESS STORY

Distance-Running Black Belt Defeats Breast Cancer

by Sam Finley. Photo by Philip Murphy.

DONNA ROBERSON AGE: 45 SPORTS: Running and Taekwondo.

FAVORITE CHEAT/TREAT MEAL: Garlic chicken pizza.

BOOK ON HER NIGHTSTAND: Go Set a Watchman, by Harper Lee. PERSONAL MOTTO: “Treat others the way you want to be treated.”

Soft spoken and admittedly shy, Chattanooga, Tennessee, native Donna Roberson is an educator (she has a master’s degree in Educational Administration), a philanthropist, a wife, and a mother.

She also runs half-marathons all across the country and has a firstdegree black belt in Taekwondo.

In 2011, this distance-running black belt faced yet another challenge: breast cancer.

During her routine, annual well-woman exam, Roberson’s doctor discovered several lumps in one of her breasts. Tests revealed these lumps to be Phyllodes tumors, a combination of benign and malignant tumors.

“I just went numb,” Roberson said. “Everything just flashed before my eyes.”

Roberson had very little time to make very big decisions. She considered having a mastectomy. However, her doctor told her he believed they could save her breast and that the tumors could be removed via lumpectomy. Roberson chose to go with her doctor’s recommendation and immediately had the lumpectomy surgery.

Roberson didn’t receive chemotherapy, radiation, or hormone therapy, as her type of breast cancer isn’t known to respond to any of these types of treatments.

HEALTH+FITNESS | October 2015

After she healed from her surgery, she simply carried on with her life, continuing to run and practice Taekwondo. In 2012, she moved from her former home in Illinois to her current home in Memphis.

22

Since moving to Memphis, Roberson’s made the most of every day.

She runs 25 to 35 miles per week, often more if she’s training for a race. She’s a volunteer run coordinator for the Memphis chapter of Black Girls Run, and coordinates long runs for the group.

Additionally, she volunteers with Agape Outreach Ministry, the MidSouth Food Bank, and LeBonheur Children’s Hospital. Although she describes her day-to-day life as “mundane,” it appears it’s anything but. Roberson cares for her ailing mother and serves as chauffeur for her active son, who plays in the Germantown Performing Arts Center Youth Symphony Orchestra and is a competitive lacrosse player.

Roberson’s in half-marathon training mode at the moment, with several races planned for the remainder of 2015: The 7 Bridges Half Marathon in Chattanooga, the Route 66 Half Marathon in Tulsa, Oklahoma, the Trenton, New Jersey Half Marathon, the Heart and Soul Half Marathon in Jonesboro, Arkansas, and an annual tradition for Roberson, the St. Jude Half Marathon here in Memphis.

Last month, Roberson had her last routine exam, and remains cancer free.

HEALTH+FITNESS | October 2015

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SUCCESS STORY

Living Life as a Two-Time Breast Cancer Survivor

by Sam Finley. Photo by Philip Murphy.

TERI TROTTER AGE: 44 FAVORITE FOOD: Apple with peanut butter.

HOBBIES: Run 3-4 Days, Strength Train or Yoga 2-3 days a week.

BOOK ON HER NIGHTSTAND: Crazy Rich Asians Though born in Silver Springs, Maryland, Teri Trotter has spent most of her life in Memphis.

She attended St. Louis and St. Agnes schools in East Memphis and graduated from the University of Memphis. She’s one of six siblings, with four brothers and two sisters “who all still like each other.”

HEALTH+FITNESS | October 2015

Married for twenty years, Trotter and her husband spent four years in New York City before returning to Memphis in 2003. Upon her return to Memphis, she obtained her realtor’s license.

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Trotter led a busy life as a realtor, wife, and mother to two young children. In 2009, she felt a lump in her breast during a self-exam. She was only 37 years old, so neither Trotter nor her OB-GYN felt there was great need for worry.

“There was no question as to what I’d do. I had a double mastectomy,” she said. After her surgery, she had four rounds of chemotherapy, followed by a total hysterectomy in December 2011.

“I had a mammogram, followed by a second mammogram,” Trotter said. “Then I had an ultrasound. I thought this was all routine.”

When her doctor came in the room he told her that he believed she had cancer. When Trotter asked of his certainty, he told her that he was 99.9% sure. Trotter was shocked.

After completing chemotherapy, Trotter was given the opportunity to “Ring the Bell” outside of the treatment room at The West Clinic, a tradition for patients after completing their last chemotherapy treatment. However, something told her to hold off.

Immediately after being diagnosed, Trotter saw a breast surgeon, a plastic surgeon, and, soon after, met her oncologist, The West Clinic’s Dr. Lee Schwartzberg.

Genetic testing revealed Trotter to be BRCA2 positive, meaning she carried a much higher risk of both breast and ovarian cancers.

“When you’re wearing a pink wig, people don’t look at you with pity.

They look at you as someone who’s having fun,”

Trotter’s life continued as normal, with the exception of being on hormone inhibitors and, later, hormone blockers until she felt ready to ring the bell on the fifth anniversary of her diagnosis. Trotter rang the bell on February 6, 2014. continued on page 26.

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SUCCESS STORY However, during a routine six-month checkup, her doctor found a lump on her collarbone.

It was cancer. Further testing revealed the cancer had spread to her lymph nodes and her bones.

Since then, she has been on four different types of chemotherapy and on immunotherapy.

On her current chemotherapy regimen, Trotter has been able to regrow her hair..

This led to the founding of The Pink Wig Project, where Trotter works with Dr. Schwartzberg to raise awareness and funds for BRCA testing.

Dr. Schwartzberg reported that though BRCA testing has recently dropped in out-of-pocket costs from nearly $5,000 eight months ago to $1,000-$3,000 today, the testing remains inaccessible for many underinsured women.

One night in 2009, during her first round of treatments, Trotter had lost her hair. However, she was feeling quite good and was up to having a girls’ night out. One of her friends suggested they all wear colorful wigs. Trotter wore a bright pink wig, a color that wasn’t planned or intentional.

Another encouraging advancement in BRCA research, according to Dr. Schwartzberg, is the extensive testing of a PARP inhibitor, a type of chemotherapy, on women with BRCA1and BRCA2-related breast cancers. Though this form of chemotherapy is indicated for women with advanced ovarian cancer, the results of these trials on women with BRCArelated breast cancer are very encouraging.

A stranger asked Trotter if she was wearing the wig for a reason. She paused, then said, “Well, actually, yes. I have breast cancer.”

From that night until she regrew her hair, Trotter wore her pink wig on most trips outside her home.

“When you’re wearing a pink wig, people don’t look at you with pity. They look at you as someone who’s having fun,” Trotter said.

“It’s not that you don’t want to share your story with others. You just don’t want people to feel bad for you.” She’s shared these pink wigs with many women over the past six years. “It’s a way for people to stay positive while going through treatment, and even after completing treatment.”

With Dr. Schwartzberg serving as her scientific advisor and working with her to promote her Pink Wig Project events, Trotter hopes to raise enough funds to make genetic testing accessible to as many women as possible.

On October 16th at 7:00 p.m., Trotter will host the third annual Pink Wig benefit, The Pink Wig Rocks, at Propcellar (2585 Summer Avenue, Memphis, 38112). Dr. Lee Schwartzberg will speak at the event. Additionally, attendees will hear music from The Pirates, enjoy food from CFY catering, and have the opportunity to bid on silent auction items. “This is the biggest Pink Wig Project benefit yet,” Trotter said. “I couldn’t be more excited.”

THE PINK WIG PROJECT BENEFIT “THE PINK WIG ROCKS: A LITTLE BIT COUNTRY, A LITTLE BIT ROCK AND ROLL” FRIDAY, OCTOBER 16TH, 7:00 P.M. – 11:00 P.M. PROPCELLAR VINTAGE RENTALS 2585 SUMMER AVENUE TICKETS: $75 THROUGH SEPTEMBER; $100 IN OCTOBER PURCHASE TICKETS AT PINKWIGPROJECT.ORG/EVENTS OR MAIL CHECKS (FOR EVENT TICKETS OR DONATIONS) TO:

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HEALTH+FITNESS | October 2015

Dr. Schwartzberg attended medical school at New York Medical College, did his residency at Cornell, and completed his post-doctoral fellowship at Memorial Sloan Kettering Cancer Center. For the past 28 years, he’s practiced oncology at The West Clinic in Memphis.

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Dr. Schwartzberg is also a longtime supporter of The Church Health Center. He’s both a regular donor and a volunteer doctor with the organization.

In addition to working with The Church Health Center and serving as an advisor to Teri Trotter’s The Pink Wig Project, Dr. Schwartzberg also works to raise funding to bring in scientists to support The West Cancer Center’s clinical research.

“My job as an oncologist is a privilege,” said Dr. Schwartzberg. “I get to learn about people in a way that is oftentimes very serious. Many moments are filled with great joy and gratitude. To see the incredible strength displayed by my patients makes me a better person.”

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27

COVER STORY

JAMIE TURNER MILITARY MAJOR

WORLD CLASS TRIATHLETE

by Christin Yates. Photo by Philip Murphy.

A Major in the U.S. Military and pilot with FedEx, Jamie Turner has a rigorous travel schedule, staying gone the majority of each month. However, she still manages to maintain an impressive workout regimen that has allowed her to excel in triathlons, gain top honors, and qualify for prestigious competitions.

After seeing an ad in a military gym eight years ago, Turner began competing in triathlons. What began as a single competition in Charleston, South Carolina, has developed into a lifelong passion. When Turner began competing, her goal was to qualify for the Half Ironman World Championships, and she later set her sights on the CISM World Military Games.

Throughout the past eight years, she has placed in a number of races and competitions, earned All-American Triathlete honors seven times, competed in Kona at the Half Ironman World Championships, and qualified for the CISM World Military Games in 2015.

Turner will soon be competing in the CISM World Games in Korea, for which she qualified with a first-place Air Force win and secondplace overall finish at the Armed Forces Triathlon Championship in Indiana. Turner says qualifying for the Games is one of her greatest accomplishments, and she is humbled to compete against world-class athletes.

“Representing the U.S. Military at CISM has been as goal of mine for the past five years,” said Turner. “I’m honored and excited that I am finally able to participate in such an amazing event.”

Turner’s goal for the Games is to push herself as hard as she can mentally and physically, with no specific time goal in mind. Looking forward to the challenge of competing, she recognizes she will be up against some of the best athletes in the world and looks forward to sharing in the sport and culture. “Armed Forces Sports allows me the opportunity to

represent Triathlon and serve my country doing what I love,” Turner said.

Turner specifically enjoys the CISM World Military games because the event allows her to work with other branches of the military, testing her mental and physical fitness while building and developing crucial military skills.

The World Military Games bring together military athletes from around the globe, giving true meaning to their motto, “Friendship together, peace forever.”

When asked which aspect of triathlons she enjoys the most, Turner says it’s the variety.

While she enjoys biking the most, running is the quickest and easiest to squeeze in to her travel schedule, and swimming helps improve her overall health and wellness.

Turner attended the Air Force Academy and has 17 years of service in the military. She flies the Boeing 757 for FedEx and the C-17 in the Air Force.

HEALTH+FITNESS | October 2015

“I failed the Air Force Physical Fitness (PT) test at the Academy, and I was on Physical Probation.

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Fast forward 12 years, and I was selected as the only female to represent the Air Force at the Ironman World Championship in Kona, finishing first!”

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At this workshop you will: • Learn the nature of major illnesses that affect women • Understand why preventative solutions are the same for most illnesses.

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HEALTH+FITNESS | October 2015

JOIN US!

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WEEKEND WARRIORS

RACHEL CLAY, 31 OCCUPATION: Stay at home mom, and former dental hygienist.

SPORT: Running and insanity (beach body program) enthusiast.

FAMILY: Husband, Ian, and son, Ellis, 2.

FAVORITE FITNESS ACCOMPLISHMENT: My proudest fitness accomplishment is running off the 55 pounds I gained during my pregnancy. Yikes! I know, right?

WW HALL OF FAME: Running a leg on the first place mixed relay team in the Memphis in May triathlon (2011).

I also had a personal best of 1:41 and finished second in my age group in the 2012 Germantown Half Marathon.

I ❤ RUNNING: It is my escape. My favorite thing about Memphis is running the Greenline in the fall. Cooler weather, good music, falling leaves — that’s my kind of morning.

OBSTACLE COURSE: I had a snow-skiing accident in 2010. I tore both my ACL and MCL in my right knee that needed surgery and countless hours of physical therapy to repair.

ADVICE FOR NEWBIES: Accountability is huge! Find someone to meet you for those early runs or daily workouts. My husband and I are constantly encouraging each other.

“My proudest fitness accomplishment is running off the 55 pounds I gained during my pregnancy.”

HEALTH+FITNESS | October 2015

POST-RACE RECOVERY: Pedialyte frozen pops after a long race-pace run are a lifesaver for me. It helps cut down on the nausea I sometimes get.

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BEST EATS: I like Babalu a lot. Really any place with cheese dip and a margarita!

WW GEAR MUST-HAVES: I live in Lululemon tracker shorts, and, of course, Body Glide®.

WHAT FAMOUS PERSON WOULD YOU LIKE AS A DINNER COMPANION? Not getting to deep here.

I’m going to say Matthew McConaughey because he is ridiculously good looking! Don’t worry; my husband is aware.

PERSONAL MOTTO: I say it a lot jokingly, but when you don’t know where to start just start somewhere. Whether you are training for your first race, have a weight loss goal to hit, or are cleaning up a toddler after mealtime.

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

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WEEKEND WARRIORS

LIEUTENANT COMMANDER

ROMADEL “ROME” DELASALAS, 46 OCCUPATION: US Navy – Bureau of Personnel Office of the Inspector General SPORT: Marathon/Distance Running.

FAMILY: Wife, Grace, and son, Christian, 20, Rouge of the Wings (pronounced “RUE”), my Spaniel, Yoshi, my wife’s Shitzu, and Hideyo, my son’s Black Lab-mix.

FIT CLUB: Can’t Stop Endurance, Breakaway Running Marathon Training, and MRTC. PERSONAL TRAINER: I work with Can’t Stop Endurance (CSE) coach Kevin Leathers. I also run with my favorite running partner, a brown-haired Spaniel that runs exclusively with me. In fact, she averages 100 miles a month herself.

WW HALL OF FAME: Overton Park 5-mile Classic, 2nd in age group, and the Youth Villages 10-Miler, 1st in age group.

FAVORITE FITNESS ACCOMPLISHMENT: Navy 10 Nautical Miler 2014 and 2015. After complaining about being a “used-tobe,” I got back into fitness in June 2014 when my wife told me to get off my butt. I ran the Navy 10 Nautical Miler in Millington in 2014. I weighed around 180 pounds, and completed the course in 2:17 placing 516th of 859 runners. Frustrated at my fitness, I took off running, learning about nutrition and body mechanics. I toughened myself to endure heat, cold, rain, snow, wind, hills, insects, wildlife, and traffic. I came back to the same course in 2015 in 90° heat and humid conditions to place 8th of 1,276 runners. I improved my time by more than 55 minutes, finishing in 1:22 and winning my Age Group.

HEALTH+FITNESS | October 2015

OBSTACLE COURSE: I was a four-time Ironman Finisher, 13-time marathoner, and part of the Navy Northwest Fitness Team in Seattle, WA, but I fell away from running in 2005. I served in Vigilant Mariner/Operation Iraqi Freedom then headed to Japan before landing in the Mid-south, all the while eating poorly and picking up bad habits. I was heavyset and sweating from going up one flight of stairs. Running gave me my life back. It gave me back a body I could be proud of and an ability to race again.

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I ❤ RUNNING: I run over 300 miles per month. It’s a personal goal to which I hold myself accountable, and it gives me time to think about the day. Running gives me time with my Spaniel. It clears my mind. When I get back to the reality of daily tasks, my mind is clear and I have the strength to complete almost anything. There aren’t a lot of sports where you can run happy, sad, or angry and still be effective.

IN TRAINING FOR: Rocket City Marathon in Huntsville, AL, for my Boston Qualifier. I have to finish in under 3:20 to make the cut.

BUCKET LIST: The Boston Marathon before I’m 50, the New York Marathon before I’m 60, and the Kona Ironman Triathlon before I’m 70.

ON MY NIGHTSTAND: Racing Weight by Matt Fitzgerald (a weight-management book).

QUOTE: “Nemo vir est qui mundum non reddat meliorem,” which translates as, “What man is a man who does not make his world better?” from the movie Kingdom of Heaven. My interpretation: I don’t think God put us here to sit around. I think he put us here to make things better than it could possibly be.

“Running gave me my life back.“ Interview by Hailey Thomas. Photo by Sarah McAlexander.

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FIT FOOD Article and photos by Hailey Thomas.

Fall Into

SALADS

For Sabine Bachmann, owner of Ecco on Overton Park, real joy comes from growing and harvesting her own garden.

All the herbs and vegetables are from organic, non-GMO seeds planted right in Ecco’s own backyard. “It’s amazing to plant a seed and watch it grow into a carrot. It’s almost a spiritual experience for me,” said Bachmann. For pure bliss savor one of these fresh and homegrown salads — they’re heavenly.

QUINOA SALAD $10 MESCLUN MIX + GRAPE TOMATOES + CUCUMBERS + SWEET PEPPERS + RED ONION + GARLIC VINAIGRETTE

ECCO SALAD $7 / $10 QUINOA + OLIVES + PRESERVED LEMON + GRAPE TOMATOES + LEMON–GARLIC VINAIGRETTE Attitude Sauvignon Blanc pairs well with both the Ecco and Quinoa Salads.

HEALTH+FITNESS | October 2015

TUSCAN BEAN SALAD $12

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CANNELLINI BEANS + RED ONION + SAGE + PANCETTA + LEMON VINAIGRETTE

Firesteed Pinot Noir stands up to the Tuscan Bean Salad with pancetta.

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FIT RECIPE

FANCY YOUR FOOTBALL FARE Welcome to football season, an occasion that, in my opinion, marks an unmatched sense of vibrancy and affinity. Whether down the block at Tiger Lane or online in the popular world of fantasy football, our entertainment is clearly justified. Yet, inevitably as an entertainer, I am thinking about the table — or the tent, in many cases. Let’s fancy up our football routine, shall we?

BLISTERED JALAPEÑO BITES q 8 jalapeños q 8 slices center cut bacon q 1 cup shredded low-fat mozzarella q 1 teaspoon fresh oregano 1. Grill (or broil) jalapeños for 3-5 minutes, until lightly grilled and blistered. With a sharp knife, cut a 2-inch line into the jalapeño and remove seeds with a spoon.

2. M ix mozzarella and oregano in a bowl, then stuff a large pinch of the mixture into each jalapeño. Wrap a piece of bacon around the jalapeño tightly to seal the mozzarella inside of the pepper.

HEALTH+FITNESS | October 2015

3. G rill jalapeños until bacon is browned, approximately 5 minutes.

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For touchdown-worthy snacks, blistered jalapeño bites will add a kick to your starting lineup, and roasted corn with fresh avocado will outplay any store-bought dip. Shandies provide the perfect balance between the classic American brew and a lighter, citrus sip for late summer and fall afternoons on the lawn. A gourmet nacho station with guacamole, fresh jalapeños, and all the fixings will elevate a game-time classic.

by Cara Greenstein

Tackle the typical game day over-indulgence by substituting ingredients such as low-fat dairy, fresh produce, and light seasonings.

No matter which team your guests are rooting for, they’ll be rooting for you before the first timeout!

FIT RECIPE

AVOCADO AND ROASTED CORN SALSA q 1 avocado, sliced and cubed q 3 yellow tomatoes, sliced and cubed q 2 ears of corn kernels q 1 tablespoon butter q 2 tablespoons feta, crumbled q Juice of 1/2 lemon q Salt and pepper 1. In a small saucepan, heat butter over medium-high heat. Add corn and roast until bright yellow and slightly charred, about 4 minutes. Remove from heat to cool.

2. M eanwhile, add avocado and tomatoes to a small bowl. Squeeze lemon juice over avocado to keep green and bright. Add corn to bowl. Sprinkle with feta, salt and pepper.

Serve with tortilla chips for a great party app!

SEC SHANDIES q 1 12-ounce pale ale q Handful of blackberries q Juice of half a lemon q Mint for garnish 1. Muddle blackberries in bottom of glass. Squeeze lemon juice over blackberries.

Cara Greenstein is the creator of Caramelized, a food and lifestyle site recently recognized as Best Blog in Memphis by the Commercial Appeal’s annual Memphis Most awards. A native Memphian who just returned to her roots from Austin, Cara practices public relations at Doug Carpenter & Associates by day and writes recipes and entertainment tips by night.

Follow Cara’s adventures on Facebook and Instagram, or read the blog directly at caramelizedblog.com.

HEALTH+FITNESS | October 2015

2. P our beer into glass and garnish with a generous sprig of mint.

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OCTOBER EVENTS FRIDAY, OCTOBER 2, 3:00PM

SUNDAY, OCTOBER 4, 3:00PM

SATURDAY, OCTOBER 17, 9:00AM

Haiti Medical Missions of Memphis 24 Hour Tour D’ESPRIT Memphis, TN www.racesonline.com

Edwin’s Way 5K Germantown, TN www.racesonline.com

6th Annual the Fast and the Furriest 5k and Walk Memphis, TN www.racesonline.com

SATURDAY, OCTOBER 3, 7:00AM

SATURDAY, OCTOBER 10, 9:30AM – 12:00PM

Ride to Fight On Memphis, TN www.racesonline.com

Party in Pink Zumbathon Memphis, TN www.racesonline.com

MRTC RRS 2nd 10 Miler Millington, TN www.racesonline.com

SATURDAY, OCTOBER 3, 7:00AM

SATURDAY, OCTOBER 10, 9:00AM

SATURDAY, OCTOBER 17, 3:00PM

Donna’s Run for a Remedy Horn Lake, MS www.racesonline.com

Mayor AC Wharton’s Commitment to Fitness: 3rd Annual Million Calorie Burn 5k Memphis, TN www.racesonline.com

CSE Running Form Workshop 5 Memphis, TN www.racesonline.com

SATURDAY, OCTOBER 3, 8:30AM Delta Tech 5K Horn Lake, MS www.racesonline.com

SATURDAY, OCTOBER 3, 9:00AM Greyhound 5K West Memphis, AR www.racesonline.com

SATURDAY, OCTOBER 3, 4:30PM Run for Sparta Memphis, TN www.racesonline.com

SATURDAY, OCTOBER 3, 5:30PM

SATURDAY, OCTOBER 10, 10:00AM Taffi T. Crawford Domestic Violence 5k Run/Walk Olive Branch, MS www.racesonline.com

SUNDAY, OCTOBER 11, 8:00AM Shelby Farms Greenline Half Marathon Memphis, MS www.racesonline.com

FRIDAY, OCTOBER 16, 5:30PM

SUNDAY, OCTOBER 18, 7:00AM

FRIDAY, OCTOBER 23, 6:00PM St. Jude Ride Memphis, TN www.racesonline.com

SATURDAY, OCTOBER 24, 9:00AM The Foster Care 5k, Memphis, TN www.racesonline.com

SUNDAY, OCTOBER 25, 8:00AM Devil Run 5k Germantown, TN www.racesonline.com

SUNDAY, OCTOBER 25, 2:30PM

Memphis Zombie 5k Memphis, TN www.racesonline.com

National Kidney Foundation Wolf Mash Dash Memphis, TN www.racesonline.com

SUNDAY, OCTOBER 4, 7:00AM

SATURDAY, OCTOBER 17, 6:30PM

MRTC RRS 1st 10 Miler Millington, TN www.racesonline.com

Mark Walden Sickle Cell and Thalassemia 5k Memphis, TN www.racesonline.com

SUNDAY, OCTOBER 25, 3:00PM

SATURDAY, OCTOBER 17, 7:00AM

SATURDAY, OCTOBER 31, 9:00AM

BMBC D.I.V.A.S. and D.U.D.E.S. 5k Race for life Southaven, MS www.racesonline.com

Susan G. Komen Memphis – Mid-South Race for the Cure Memphis, TN www.racesonline.com

SUNDAY, OCTOBER 4, 2:00PM Camp Good Grief 5K Memphis, TN www.racesonline.com

MRTC - KIDS! Fall Running Program Memphis, TN www.racesonline.com

COMING IN NOVEMBER SUNDAY, NOVEMBER 1, 2:00PM Susan G. Komen Memphis - Midsouth Race for the Cure Memphis, TN www.racesonline.com

SATURDAY, NOVEMBER 1, 7:00AM The Mid-South DD 5K Memphis, TN www.racesonline.com

SATURDAY, NOVEMBER 7, 8:00AM 1 Less Orphan Barlett, TN www.racesonline.com

SATURDAY, NOVEMBER 7, 9:00AM Race for Grace 5k & 1Mile Walk/Run Memphis, TN www.racesonline.com

SATURDAY, NOVEMBER 7, 9:00AM Steps for Stovall 5k Run and 1 Mile Family Fun Walk Southaven, MS www.racesonline.com

Home Run For Habitat 5k/10k Southaven, MS www.racesonline.com

HEALTH+FITNESS | October 2015

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

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FRIDAY, OCTOBER 16 7PM At Propcellar Vintage Rentals with special guest Dr. Lee Schwartzberg, The West Clinic

Live music. Delicious food.

Rock and country getup.

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Race Day Registration: 10K/$35 and 5K/$25 For more information visit us online or call (901) 757-7777.

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HEALTH+FITNESS | October 2015

Whether running the trails or walking with the family in your first 5K, Run the Farm Memphis has something for everyone.

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9/22/2015 9:03:49 AM

08.29.15

PHOTO FINISH

FOREST SPENCE 5K BENEFITTING ST. JUDE

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1. Linda Dobbins

7. Ann Augusta, Kristen Augusta, and Elaine Augusta

2. Wyatt Hays and Cory Hays

8. Megan Fitzgerald and Katie McCallister

3. Sophie Chen

9. Tanya Homes and Sara Hall

4. Bobbie Lencke

10. Sami Weymouth

5. Vance Bates and Doanna Bates

11. Amanda Wright

6. E rika Wright, Katie Wright, Hayden Roberts and Grant Roberts

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

08.30.15

PHOTO FINISH

BREAKAWAY BARDOG 5K BENEFITTING ST. JUDE

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1. Paul Shimek, Lacey Hall, and Jason Hall

7. Becky Heineke

2. Brittney Tucker, Erica Walters Freeman, and Blair Halle

8. Stephanie Bennett and David Valdini

3. Z eke David, Patrick Sanders, Stephen Doorley, and Patrick McNicholas

9. Missy Alsobrook, Mallery Duncan, and Jordon Micheal

4. Heart Feathers

11. Butch Harmon and Gus Harmon

5. Amy Fortune, Lisa Donnelly, Johanna Copper, and Carol Lott 6. John Payne

HEALTH+FITNESS | October 2015

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10. Bryce Sharp 12. Elisabeth Geimer and Kathleen Hanson

Photos by Jen Russell.

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09.18.15

PHOTO FINISH

COOPER-YOUNG 4 MILER BENEFITTING COOPER-YOUNG COMMUNITY ASSOCIATION

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1. Kaitlyn Cornett, Zoe Quinn and Megan Quin

6. Jill Turner, Carrie Strehrau, and Mike O’Kelly

2. April Gates and Gordon Kingsley

7. Kevin Whitmore, Kitt Kirk, and Angela Deberry

3. Alex Arevalo and Megan Arevalo

8. Joe Pennell and JJ Pennell

4. Taryn Leebelt and Charles Graves

9. Bewindi Bobb and Janie Taylor

5. A nna Claire Morris, Dan Gleason, and Kyla Adair

10. Dee Hubbard and Hulesy Britt 11. Diane Jones

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

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