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Table of Contents
Good Health
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January 2016 Features 6 Top Resolutions for the New Year 7 Behind the Crown: Beauty Pageants 11 Cover Story: Weight Loss Success 16 10 Classes to Get you Fit in 2016 21 Ask an Expert: Beyond Resolutions
Departments 4 Editor’s Letter 5 The Skinny 8 Work It Out: Erin Hatley & Mary-Marsha Riley 14 Memfit: Gayle Weston 15 Memfit: Orli Weisser-Pike 18 Memfit: Lisa Skinner 19 Memfit: Michelle Moss 20 Memfit: Angela Davis-Johnson 22 Recipe: Healthy Snacks for the Big Game
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Weight Loss
Memphis-area personal trainers Chris Lott (pictured) and Tony Ludlow are helping clients shed pounds fad-free, using the traditional techniques of a healthy diet and exercise.
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cover photo by Brandon Dill
22 21
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Good Health
Editor’s Letter
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from the editor
H
appy New Year, Good Health readers! The beginning of each year presents a new opportunity to see how much we can get accomplished in 365 days. In honor of making positive choices and lifestyle changes in 2016, Good Health offers you our “Healthy Resolutions” issue. Our cover story on page 11 celebrates five women who have changed their lives by becoming active and making better food choices. They all lost significant weight in the process, yet the real transformation came by gaining a true joy for living fit. These ladies our featured in our January Memfit profiles. Our “Ask an Expert” on page 21 offers guidance to really make those resolutions stick, and find a top 10 list of exercise classes in “Group Mentality” on page 16. Take a peek “Behind the Crown” of beauty pageants with two former Tennessee beauty champions who also demonstrate their
Dr. Johnson is a board-certified physician specializing in men’s health at the Memphis Men’s Clinic.
HOLLI WEATHERINGTON Good Health Editor
total body moves in “Work it Out,” starting on page 7. Wrap things up with junior celebrity chef, Logan Guleff’s favorite game-day snacks. They’re one part wholesome, one part easy and the other part fun! Try them out for your Super Bowl party. Here’s to a happy and healthy 2016!
Editor Holli Weatherington holli.weatherington@ commercialappeal.com Good Health Memphis magazine is a healthy lifestyle publication from The Commercial Appeal. Good Health is published monthly, with distribution in the newspaper as well as in area medical practices and other strategic rack locations. All rights reserved. Reproduction in whole or part without written permission is prohibited. Copyright 2016.
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Contributors Brandon Dill Erinn Figg Jasmine Hunter
Emily Adams Keplinger Jason R. Terrell
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For information on advertising in Good Health magazine, contact Amy Mills at 901-529-2213 or email amy.mills@commercialappeal.com. 495 Union Avenue, Memphis TN 38103
Good Health
THE SKINNY Trending in 2016
by Holli Weatherington
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fter scouring the Internet and magazines for the latest and greatest, we’ve rounded up a short list of some of the hottest food, fitness and beauty trends for 2016. Keep reading Good Health and follow our Facebook page for expanded coverage on health, wellness, beauty and nutrition, both locally and around the globe.
B E AU T Y Here we offer a few tidbits gleaned from top fashion magazines. Stay connected to Good Health’s beauty beat as we explore 2016 style and beauty trends. Eyes: Feeling the Blues Blue eye makeup is back in a big way. That includes liner, shadow and accents ranging from powder blue to electric blue to cobalt. Lips: Loud and bright Cherry red takes center stage. Also in: shades of crimson, oxblood, orange and pink. Face: Arts & Crafts Add some fascination to your makeup this year by getting crafty. Expect to see pearls, gems, glitter and
FITNESS Wearable Technology: Watches, bands, wireless ear phones, fitness apps — you name it, people want it on their bodies and holding them accountable! Body Weight Training: Utilizing body weight and minimal equipment to shape the body. Talk about inexpensive and effective!
HIIT: High intensity interval training usually involves short bursts of high-intensity exercise followed by short periods of rest. They can be as short as 4 minutes but no longer than 30 minutes. Think sprint sets or Crossfit and other circuit workouts. Many group classes include shorter HIIT segments in their routine to increase the caloric burn and make things more challenging.
Note: See our November 2015 issue, p. 16-17 for a roundup of the most popular wearable technologies and workout gear! Available at commercialappeal.com/goodhealthmemphis
FOOD watercolor-like eye paints this season. Hair: Simple, fast and flair are the words to live by. Braids & twists: think breezy waves and basic ponytails. Nonchalant buns: Think basic, almost disheveled for your bun. For hair accessories, think bejeweled barrettes and feathered clips. Nails: French tips in colors, outlined sides and tips, soft pastels, metallic and bold primary colors will dominate this spring.
Spiralizing Vegetables: You can have pasta again! While vegetarians and foodies have been doing this for years (I fell in love with zoodles last year), experts say expect to see more spiralized veggie “noodles” on restaurant menus. Grab a simple “zoodle” maker or mandolin kitchen tool and you can make your own verggie pasta. Kohlrabi: This may be the “next big vegetable,” based on its abundance at farmers markets. It has a bulbous body with leafy stems similar to turnips, but the flesh is milder and sweeter with the consistency
of a cabbage heart or broccoli stem. Put it in soups, roast, steam or even eat it raw. It is artificially bred from the same plant that Brussels sprouts, kale and cauliflower come from: wild cabbage. Look online for recipes. They’re showing up everywhere!
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Good Health
TOP RESOLUTIONS by Emily Adams Keplinger
for the new year
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anuary is a signal of a fresh start for many people. Creating healthier habits is often on the top of the list after a month (or longer) of over consumption. In this issue we talk to the experts about the best health resolutions to make upon entering the New Year. James E. Bailey, MD, MPH, FACP, Professor of Medicine and Preventive Medicine and Director, Center for Health System Improvement at the University of Tennessee Health Science Center, says top resolutions he hears are: n Stop drinking sweet drinks, even juice and artificially-sweetened drinks. n Do more simple exercises each day like walking or climbing stairs instead of taking the elevator. n Eat more locally grown, organic or generally healthy fruits and vegetables. n Stop taking work home and spend more quality time with family and friends. n Drink less alcohol. Tonya Tittle, certified personal trainer and owner of Energy Fitness Memphis Personal Training Studio, says people are telling her that they want to: n Be more toned n Have more energy n Get rid of aches and pains n Fit back into clothes n Eat healthier — have better nutrition Jerry Cato, a personal trainer at the Fogelman Downtown YMCA, says he believes people are making resolutions to: n Lose weight n Get off medications (especially for diabetes and high blood pressure) n Change to a healthier diet n Increase stamina n Join a gym
Katie Pearson, fitness manager at the Kroc Center, hears people making resolutions to: n Eat healthier foods n Gain more energy and stamina n Be more active n Lose weight n Meet an activity goal like running a 5K As a personal trainer and owner of HarborTown Fitness, Kelly Davis says the top resolutions he hears clients discussing are: n Increase activity level n Sticking to fitness plan n Incorporate wearable technologies such as fitness trackers and smart watches to measure heart rate. n Eat healthier foods n Cut back on unhealthy habits, like drinking alcohol and smoking The top 2016 fitness trend that can help you follow through on your health resolutions list is wearable fitness technology. Fitness watches, trackers and apps have been around a while but the technology and options are getting smarter and more varied. From ingestible (yes, really) technology to devices that allow a personal trainer to communicate with clients, there’s an individualized tracker for everyone out there, even tech haters. Whether you’re taking a fitness journey on your own or have a partner, the hardest part is getting started. But once you do, you’re already on the way to success. Find a cheerleader or accountability partner to help you stay on track. Take small steps every day until you are ready to take on more. The key is to make a plan, stay consistent and get help when you need it. Here’s to a healthy 2016!
Good Health
Behind the Crown: Former beauty queens speak about benefits, misconceptions of pageants
by Holli Weatherington
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egardless of one’s opin- won Mrs. Tennessee. Her job as ion about pageants or the a pageant coach has more to do women who participate in with strategy, building a commuthem, most of us don’t know much nity platform and perfecting the about them beyond the TV interview process than specials and reality with looks, although NEXT PAGE shows. The truth is, body training is a Check out the Work It pageant culture is big part of it. Out section with Erin and driven by wom“You see these Mary-Marsha to peek en. It is women girls develop at behind the scenes of their who participate a younger age total body workout that in the programs. than those not helped Erin get in shape And it is those exposed to pagfor last year’s pageant participants who eants,” said Riseason. ultimately benefit. ley. “The girls find “There are a lot of out who they are and misconceptions about Miss what they value. They make America and pageants,” ex- a lot bigger difference than peoplained Mary-Marsha Riley, ple understand.” local pageant coach, personal It’s no secret that beauty contrainer and former Mrs. Tennes- tests are intensely criticized and see. “Miss America is the biggest ridiculed. From being categoprovider of scholarships to young rized as archaic and anti-woman women in the world.” to stereotyping all participants as Riley has worked with pag- airheads, Riley has heard it all. eants since 2006 as a trainer “I invite anyone who says [we with Miss Memphis and in 2011 are stupid] to stand up in front of 500 people and answer a political question,” she said.“It’s a lot of pressure to stand in front of a crowd and answer questions.” Riley advocates having an Mary-Marsha Riley open dialogue to address con• Mrs. Tennessee 2011 cerns and criticisms. She thinks • Mrs. International 2011 (3rd runner up) the overall benefit beats the negative attention. But pageants are Erin Hatley not for everyone, she cautioned. • Miss Tennessee 2011 Being a beauty contestant comes • Miss Collierville 2011 with intense scrutiny. Women • Miss America 2012 (Top 10) must be confident and comfort• Miss Tennessee USA 2015 (1st runner up) able in their own skin.
PAGEANTS
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PHOTO BY KRISTY BELCHER
PHOTO BY BRYAN HUFF
Mary-Marsha Riley (left) is a former Mrs. Tennessee. She works as a pageant coach and personal trainer, and helped one of her clients, Erin Hatley (right), prepare for the Miss Tennessee USA pageant last year. “Pageants are a highpressure situation,” she admitted. “It takes bravery. This is a subjective sport. The odds of winning are based on people’s opinions. You have to be strong enough to accept losing.” Riley doesn’t make apologies for the fact that women improve their physiques and polish their looks as part of the process. “At the end of the day, women like to be beautiful. It’s a personal thing to be proud of your body and the work you’ve done. Erin Hatley is one of Riley’s current clients. A former Miss Tennessee (2011), Hatley got involved in pageants via her sorority. What attracted her to it was the community involvement. Contestants trying out for a pageant, from teens to women, have to develop a community platform, hone their public speaking skills and confidently own their opinions.
“You are learning how to develop opinions on social issues. It helps you to know yourself,” Hatley said. “Pageants empower young women to push out of their comfort zones to get involved in things that are happening to them.” Hatley stays involved with the board of the Miss Collierville Scholarship Organization, serving as the official pageant emcee. “It’s a great way for me to give back to the program that offered me so much,” Hatley said. In 2015 she volunteered with The Humane Society, Forever Young, and MIFA. “The preparation, time and commitment gives young women the life skills that they can use down the road that they can’t get anywhere else,” added Riley. “They are learning poise, confidence — they are becoming stronger young women. Win or lose is beside the point.”
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Work It Out
Good Health
IN HIGH GEAR Kickoff 2016 with this total body workout by Holli Weatherington
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Riley teaches boot camp classes and personal training at Teneo Fitness in East Memphis. (Find her New Year boot camp class in our 10 Classes piece on p. 16.) Her philosophy hinges on total body fitness with every workout, variety and making it fun and not intimidating. “People don’t go to a gym or a trainer because they don’t know where to start and they want to lose weight first,” said Riley. “You have to start where you are. There’s no shame in starting slow.” Riley encourages people to figure out their “why” when it comes to getting in shape. Know why you’re doing it and have a clear goal. When things get tough, remember your “why” to keep you going. “If you know why you’re doing it, you can create a plan,” she adds. “I like to have a goal so we can create a game plan and reach it.” As these ladies show us, with consistent hard work and focused intent, amazing results can be achieved. The following moves offer a total body round up, just add your choice of cardio for about 15-20 minutes to warm up. Do three rounds of each for best results.
Punch Crunch
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To begin, lie on your back with knees slightly bent. Use light dumbbells (3-5 lbs.), keep spine straight and arms in chest press position. Do a full sit up and then arm jab, both sides. 20 reps. Targets arms and abs.
photos by Jason R. Terrell
hen it comes to getting in shape and meeting physical goals, the ladies who participate in pageants know how to get things done. Regardless of where someone starts, they can always improve whether the goal is small or large. Mary-Marsha Riley, personal trainer and pageant coach, works with the philosophy of starting right where you are. She worked with Erin Hatley last summer as she prepared for the Miss Tennessee USA pageant (where Hatley placed first runner up). “Mary-Marsha got me to a physique I never thought was possible,” Hatley said. Competition fuels motivation and it worked for Hatley. Riley had the same experience in 2011 when she hired a personal trainer to get ready for a pageant. “When I practiced law, it was a highpressure and stressful job. Throughout the years, I was putting on weight and was feeling bad,” she recalled. “When I went for Mrs. Tennessee, I hired a trainer and remembered how much I loved being fit. It’s hard to get back into it but once you do, you don’t want to go back.”
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Good Health
Squats on Toes
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Get in a wide squat, toes pointed outward. Stand up on toes. Slowly lower into the squat with back straight. Come back to starting position. 15 reps. Targets legs and glutes.
Plank Straps
V-Ups on Ball
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With ceiling straps (available in most gyms), utilize a spotter and place the tops of both feet in the straps, hands in full plank position. Balance yourself, bring in alternating knees. 30 reps. Targets core, back, shoulders and legs.
Use an exercise ball, roll yourself to just above the knees and hold plank position. With legs straight, slowly bring ball forward (letting it roll down your shins) while raising your hips high until you reach a V shape. 15 reps. Targets arms, abs, glutes and shoulders.
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Good Health
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Cover Story
Good Health
photo by Brandon Dill
u Gayle Weston (left) and Angela Davis-Johnson train with their coach Chris Lott (center) of French Riviera Spa.
From the Inside Out Memphians find success losing weight the old-fashioned way
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by Erinn Figg
et ready to read about some amazing transformations. The women highlighted here and in the Memfit profiles have made extraordinary strides toward their personal health and weight-loss goals under the guidance of some exceptional personal trainers and fitness teams. Each woman has lost a third or more of her body weight over the course of her respective training program. While Tony Ludlow of USMC Fitness Boot Camp and Chris Lott of French Riviera Spa fitness center take different approaches to working with clients, both professionals
emphasize the same basic principles: hard work, commitment, balanced meals and a regular fitness routine. That’s it — no fads, no quick fixes, no special supplements, no secret sauce. For both experts, the formula for making successful healthy changes merely comes down to setting achievable goals, establishing an effective routine and sticking to it. Ludlow, a former staff sergeant for the U.S. Marine Corps, applies that same level of military discipline to the outdoor fitness program he leads three times a day, Monday through Friday at Christ United Methodist Church. While many fit-
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“The fitness industry’s dirty little secret is that weight loss is about 80 percent due to an adjustment in diet. The other 20 percent is exercise.” ness instructors out there toss around the term “boot camp” when referring to their classes, Ludlow actually walks — or runs, lifts, squats and lunges — that talk. His USMC Fitness Boot Camp is patterned after the same fitness program used by the U.S. Marine Corps. “We do a lot of lightweight dumbbell, high-repetition exercises and a lot of body weight
resistance work. There’s also running or many people power walk. Each workout is a totalbody workout,” Ludlow said, who has worked with Michelle Moss and Orli Weisser-Pike. “What Orli and Michelle were able to accomplish had little to do with me and more to do with them following recommended traditional ways of losing weight. And both of them came photo by Jason R. Terrell
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Lisa Skinner lost 100 pounds.
photo by Jason R. Terrell
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Gayle Weston lost 120 pounds.
to class just about every day.” Ludlow gives much of the credit to his boot camp’s registered dietitian, Ashley Holloway, who gives weekly nutrition talks to the group and is available for personal consultations. “The fitness industry’s dirty little secret is that weight loss is about 80 percent due to an adjustment in diet. The other 20 percent is exercise,” he said. At French Riviera Spa at Poplar Plaza, Lott offers oneon-one personal training and said food also plays a key role in his programs. “You have to address food,”
said Lott, who worked with Angela Davis-Johnson and Gayle Williams Weston. “If someone’s eating the equivalent of a Big Mac every day of the year, I’d have to work with them almost 20 hours a day to work it off.” When working with clients, Lott recommends two to three personal training sessions a week and additional cardio sessions about three to four times a week, although he said every person loses weight differently. For instance, DavisJohnson didn’t see significant results until she started resistance training.
Good Health
that blossomed into a flower. I’ve even had to tell her not to exercise so much. She has developed a true mental and physical love of exercise.” Wooley’s approach is simple and to the point. Sound nutrition is the only way to reduce overall size, while exercise and muscle training is the key to becoming toned strong. And it’s one day a time. “There’s no magic pill,” she said. “You didn’t put it on overnight and you won’t get it off overnight.” CONTACT
Tony Ludlow, USMC Fitness Boot Camp, 901-683-2648, usmcfitnessbootcamp.com Chris Lott, French Riviera Spa at Poplar Plaza, 901-327-2727, email him at cclott2@gmail.com or visit rivierafitnesscenters.com
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photo by Jason R. Terrell
Lott said establishing a personal connection with his clients is also key. “I try to see what is not just physically but also mentally hanging them up as far as what they’re eating and what they’re doing,” he said. “What’s triggering you to overeat or to not want to stay in shape and what can we do to fix it?” Another woman featured in our Memfits is Lisa Skinner (p. 18) who works with private personal trainer, Angie Wooley. For Skinner, it took an alarming EKG to prompt a lifestyle change that her trainer says has been determined and consistent. “She has been my client for five years and is the most dedicated and determined client,” said Wooley. “She was a seed
Michelle Moss (left) went from size 28 to size 10. Orli Weisser-Pike lost 60 pounds. Both worked with trainer Tony Ludlow (center) of USMC Fitness Boot Camp.
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Memfit
Good Health
#memfit
Gayle Weston 48 United Technologies employee
lifestyle shift
SPORT Running SUPPORT Chris Lott, my trainer, and regional manager of French Riviera Fitness, Jay Randall. He’s supported me through my entire journey.
WHY I RUN It’s what I first started doing and I love doing it. It gets me going and makes me happy. My trainers have always supported me.
BODY CHANGE From 278 pounds to 158 pounds. It took a year
and four months to lose 80 pounds and the rest came off in another year and four months.
WHY DID YOU MAKE THIS CHANGE I broke my ankle and
my orthopedist told me I needed to lose 100 pounds to be able to walk right without a limp. Then when I started my job, I tripped and fell and thought I had re-fractured it, but I hadn’t. That’s what really made me start doing it.
WHAT KEEPS YOU MOTIVATED I love doing it. I love eating right and working out. I don’t like it, I love it.
ROLE MODEL My mom. She would always tell us when we were young to exercise and eat right.
BRAGGING RIGHTS I’m proud of myself to keep going, and I’m proud of my eating habits. What I used to eat, I don’t eat at all now.
POWER SONG “Blurred Lines” by Robin Thicke. FITNESS GOAL To get back into running marathons and to train for a marathon.
FAVORITE GEAR Aasics are my No. 1 running shoe NOBODY KNOWS When I was a little girl, I was a very fast runner. I won street races.
FIT TIP Don’t try to compete with others. Start where you can start and stay on track with your eating habits.
FAVORITE HEALTHY TREAT Organic sweets from Whole Foods
GUILTY PLEASURE Butter cookies NEXT UP Train harder and tone up even more
photo by Jason R. Terrell
Memfit
Good Health
49 Orli Weisser-Pike occupational therapist, low vision therapist
#memfit
facing reality
SPORT General fitness and running SUPPORT My husband, Steve WHY I EXERCISE To be the best version of myself, to feel alive, to put into practice what I believe, i.e., living a healthy lifestyle
BODY CHANGE From 218 pounds on Feb. 1, 2015, to 158 pounds on Nov. 15, 2015
WHY DID YOU MAKE THIS CHANGE Realizing that I was kidding myself that I could out-exercise bad eating. Realizing that I was using exercise as an excuse for eating more than I needed.
WHAT KEEPS YOU MOTIVATED My family are my biggest
cheerleaders. My husband and boys have joined me at boot camp. They love it. Another thing that keeps me motivated to stay on track are the mirrors in my house. For many years, I avoided mirrors because I didn’t want to see what I really looked like. I just purchased two large ones.
ROLE MODEL My husband has always supported me to achieve
anything. My parents also are my role models. My father broke his neck in a car accident when I was a child and has been paraplegic for the past 48 years. He has never missed a day of exercise in his life. My mother is the life of any party and always has a joke on hand.
BRAGGING RIGHTS In the past three years, I earned my doctorate, ran a marathon and three half marathons, lost 60 pounds, had hip surgery and started my own business.
POWER SONG “Hold on, I’m Comin’” by Sam & Dave FITNESS GOAL Train for and run two half marathons each year and participate in the Memphis Runners Road Race series.
FAVORITE GEAR Foldable Bluetooth over-the-ear headphones by Arctic Gear
NOBODY KNOWS I served in the Israeli Defense Force for two years. FIT TIP Exercise in the morning and involve your family. FAVORITE HEALTHY TREAT Air-popped popcorn with butter spray
photo by Jason R. Terrell
GUILTY PLEASURE I eat a piece of chocolate every day. NEXT UP Get to my target BMI and grow my private practice
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Exercise Classes
Good Health
GROUP MENTALITY 10 classes to get you fit in 2016 compiled by Erinn Figg
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ost experts say one of the best ways to stick to a new health or fitness routine is to find an activity that you truly enjoy. If you’re searching for your perfect fitness match, the Mid-South fortunately has plenty of options for you to explore.
IF YOU’RE LOOKING FOR: A private Downtown health club that provides luxury amenities, a full gym, a daily menu of classes and plenty of oneon-one face time with fitness trainers and wellness experts TRY: Envision Memphis, 149 Monroe Ave.; 901-521-8117, envisionmemphis.com IF YOU’RE LOOKING FOR: A low-impact, high-intensity barre workout that streamlines your shape TRY: Pure Barre Germantown, 7820 Poplar Ave., Suite 12; 901-484-0705, purebarre.com/tngermantown or Pure Barre Memphis, 4700 Spottswood Ave.; 901-766-1882, purebarre.com/ tn-memphis
IF YOU’RE LOOKING FOR: The newest exercise craze that’s sweeping the nation — Pound, a full-body jam session that incorporates weighted drum sticks so you can rock out while you work out TRY: Pound with Paige Anderson, 6 p.m. Tuesdays at First Presbyterian Church, 1455 McIngvale Road, Hernando; facebook.com/ poundwithpaige IF YOU’RE LOOKING FOR: Gentle prenatal
yoga classes that give mothers-to-be a boost of strength and balance (no yoga experience necessary)
TRY:
Evergreen Yoga Center, 1541 Overton Park Ave.; 901-726-1115, evergreenyogamemphis.com IF YOU’RE LOOKING FOR: Affordable fitness for the whole family in a 104,000-square-foot community center and recreational facility that includes soccer, basketball, aquatics, a fitness center and indoor playground. TRY: The Kroc Center, 800 E. Parkway S.; 901-729-8007, krocmemphis.org
IF YOU’RE LOOKING FOR: Bootcamp-style personal training in a small, supportive group environment TRY: The Riley Rules Bootcamp with MaryMarsha Riley at Teneo Fitness, 1029 Cherry Road; 901-730-0430, teneofitness.com IF YOU’RE LOOKING FOR: A heated yoga
studio where you can really break a sweat as you perfect your poses, release tension and detoxify TRY: Bikram Yoga Memphis, 5101 Sanderlin
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Ave., Suite 125; 901-682-9940 or 2105 Madison Ave, Suite 205; 901907-0187, bikramyogamemphis.com
IF YOU’RE LOOKING FOR: Peace of mind through meditation classes for a range of experience levels TRY: Mindful Healing Meditation Class (eight-week courses for beginner, intermediate and advanced levels) with instructor Daniel Lamontagne. Locations vary per class, 901-685-2462, meditatewithdan.com IF YOU’RE LOOKING FOR: A perfect excuse to punch something hard (namely, a 200-pound heavy bag) while reaping the fitness benefits of a total-body workout with pro-fighter instructors TRY: Memphis Fitness Kickboxing, 2183 Young Ave.; 901-249-2165 or 7859 U.S. Highway 64, No. 102, Bartlett; 901-590-2492, memphisfitnesskickboxing.com
IF YOU’RE LOOKING FOR: The flirtier side of fitness with pole, striptease and lap dance workouts, belly dancing classes or maybe just some Latin sass in a Zumba class TRY: Vertical Butterfly Studios, 1266 Sycamore View Road, Suite 107; 901-377-7653; verticalbutterfly.net
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Memfit
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#memfit
Lisa Skinner 51
commitment
SPORT/ACTIVITY Running, elliptical SUPPORT My daughter, Karlisa WHY I EXERCISE I like the results and benefits I get from working out.
BODY CHANGE Dropped 100 pounds (size 22 to size 8)
WHY DID YOU MAKE THIS CHANGE I went
to the clinic for my B12 shot and did an EKG and found out something was wrong with my heart.
WHAT KEEPS YOU MOTIVATED I keep the
pants that I wore when I first started exercising. They are size XXL.
ROLE MODEL My sixth-grade teacher, Debra Joyce. She always inspired us to be motivated in life. I always remembered that.
BRAGGING RIGHTS I am very proud of my weight loss because it was done by dieting, exercise and determination, and with the help of my trainer, Angie Wooley.
POWER SONG “Can You Feel It” by Michael Jackson and “The Way You Move” by Outkast
FITNESS GOAL Train for a marathon. I’ve never done that before and have always wanted to.
FAVORITE GEAR Aasics shoes, Nike drift cushion no-show socks, Nike clothing
NOBODY KNOWS I am a descendant of 14 children and I only have one child.
FIT TIP If you need to lose weight, you can do it. Just eat healthier and exercise.
FAVORITE HEALTHY TREAT Kind Fruit and Nut bars, almond and coconut
GUILTY PLEASURE Potato chips NEXT UP Increase training and get more toned.
photo by Jason R. Terrell
Memfit
Good Health
46 Michelle Moss account management
#memfit life is a marathon
SPORT Running/boot camp SUPPORT USMC fitness boot camp — the support I get is amazing
WHY I RUN/LIFT I exercise to stay fit and the accomplishments can be life changing
BODY CHANGE Dropped 180 pounds (size 28
to size 10)
WHY DID YOU MAKE THIS CHANGE I
was at my daughter’s soccer game. The only place to sit was on the ground. I stood for two hours because I was scared if I sat down I would not be able to get up.
WHAT KEEPS YOU MOTIVATED My daughter
ROLE MODEL My trainers, Tony Ludlow and Ashley Holloway
BRAGGING RIGHTS I have completed three full marathons
POWER SONG I don’t really have one FITNESS GOAL I ruptured my Achilles seven
months ago. My goals now are to get back to my pre-injury weight and running. It’s a slow process but I have done it before
FAVORITE GEAR Brooks running shoes FIT TIP Stay in your calories and move. It works. There is no magic pill. You do the work and the accomplishment is so much sweeter.
FAVORITE HEALTHY TREAT 100calorie packs of any cookie
GUILTY PLEASURE Pizza and wing dip. I run marathons for pizza!
NEXT UP I have a half-marathon in April and I photo by Jason R. Terrell
want to continue doing boot camp.
19
Memfit
20 Good Health
Angela Davis-Johnson #memfit
healthy change
supply planner at International Paper, owner of Cocktail Cuties
45
SPORT Cycling SUPPORT My family WHY I CYCLE/LIFT To stay healthy and live longer
BODY CHANGE From 313 pounds (size 26/28) to 240 pounds (size 16/18)
WHY DID YOU MAKE THIS CHANGE A coworker’s genuine concern for my health.
WHAT KEEPS YOU MOTIVATED Not wanting the aches and pains of starting over again
ROLE MODEL My sister, Toya BRAGGING RIGHTS I am proud of
myself for staying on track as long as I have.
POWER SONG Anything by T.I. FITNESS GOAL To hit 200 pounds on the scale
FAVORITE GEAR My Polar fitness watch
NOBODY KNOWS My trainer and I fight almost every session and at the end depart as if nothing happened. Chris is like a brother to me and understands my moods.
FAVORITE HEALTHY TREAT Fruit snacks
GUILTY PLEASURE Chips and dip NEXT UP Continue on a path to a more healthy lifestyle and a smaller waist line
photo by Brandon Dill
Ask an Expert
Good Health
21
Beyond Resolutions Creating a plan for success by Erinn Figg
R
ight now, many of us are resolving to make a fresh start in 2016. We’re going to get moving, eat healthier foods, be smarter about our finances and work on being better people. It’s going to be the best year ever, right? Unfortunately, maybe not. According to research by University of Scranton’s John Norcross, author of “Changeology: 5 Steps to Realizing Your Goals and Resolutions,” about 45 percent of American adults make New Year’s resolutions, with weight loss and fitness among the top five goals. However, only 8 percent of those hopefuls actually achieve their resolutions. So where are we all going wrong? We asked nutrition and wellness expert Leslie Schilling, owner of Schilling Nutrition Therapy, who offered the following tips for better success with New Year’s resolutions to live healthier lifestyles:
MAKE SELF-CARE A PRIORITY
There’s a reason why flight attendants always instruct us to put on our own oxygen masks before assisting others in the event of an emergency. If we don’t take care of ourselves, we’ll be useless at accomplishing anything. “Self-care isn’t selfish,” Schilling said. “My favorite thing to do is sit on the couch alone with a glass of wine
and a book, devotional or magazine. And if I get 30 minutes to myself, I feel fed, I feel better and I feel like I can do better for myself and in my relationships.” People who don’t take time for themselves may fall into “deserve eating” patterns to make themselves feel better, said Schilling, who was the sport nutritionist for the 20142015 Memphis Grizzlies.
ADJUST YOUR SELF-TALK
Are you using the phrase “I should”? If so, stop that! Give your intentions more power by defining them as meaningful choices, then back them up by reminding yourself of the positive end result. “It’s a lot easier to make healthy changes when it doesn’t feel punitive, so start with an ‘I choose’ statement and then follow it with ‘because,’” Schilling said. “For example, ‘I choose to eat more vegetables because I’d really like to get more fiber in a natural way.’ When you’re more gentle with yourself, you tend to get more done, and you’re also not being your own worst critic, which most of us are.”
through your strategy for the next day, such as a high-protein breakfast. Just thinking through your fueling strategy makes you more likely to follow through with it.”
AVOID BLACK-OR-WHITE THINKING
OK, so your day has gotten crazy and you can’t make it to the gym. Don’t write off that day as a failure. “Realize that spending 10 minutes moving around your office is more than zero minutes,” Schilling said.
“You don’t have to have huge sweaty episodes if you can’t fit them in right now, but at least you can stay active in 10- or 15-minute increments until you can find more time. Don’t beat yourself up about getting into a new routine — it takes time.” CONTACT
To learn more about Leslie Schilling, visit leslieschilling.com. To learn more about Schilling’s online dinner planning service and receive a free three-day menu sample, visit yoursuppersolution.com
$
PLAN YOUR MEALS
Not only does planning your meals save you time later, it also helps you be more thoughtful about what you’re eating. “You don’t have to have a crazy spreadsheet,” Schilling said. “If a week of planning is overwhelming, then make a commitment at night to at least think
“When you’re more gentle with yourself, you tend to get more done...” - Leslie Schilling, owner of Schilling Nutrition Therapy
A MONTH You’re not the only one in your family who wants to work out. Family memberships at Church Health Center Wellness are only $35/month. No enrollment fees. No add-ons. No hassles. Call 901-259-4673 to get started. 1115 UNION • CHURCHHEALTHCENTER.ORG
Recipe
22 Good Health
Healthy bites for the BIG game Recipes by Logan Guleff Photos by Jason R. Terrell
W
ith the football playoffs in full swing and Super Bowl parties being planned for the big Feb. 7th game, a hitch to your food program could be looming, but fret not. With a little preparation and some lighter ingredients, you can have the foods you love with a healthier spin. Local food blogger and Master Chef Jr. winner, Logan Guleff, shares some of his go-to wholesome and tasty snacks for an epic Super Bowl Sunday.
BISON CHILI
INGREDIENTS • 1 lb. bison • 1 small onion • 2 stalks celery • 1 can diced tomatoes • 1/2 can pinto beans • Salt and pepper to taste • 2 tsp smoked paprika • 2 tablespoons molasses • 1/2 tsp cumin ground or seeds DIRECTIONS Brown the meat in a skillet, add in diced onions, celery and spices. When cooked tender add the tomatoes, beans and molasses. Simmer about 20 minutes.
DEVILED EGGS
INGREDIENTS • 6 hard boiled eggs • 1/4 cup mayo • 1/2 tsp powder mustard • 1 tablespoon course prepared mustard • 1 tablespoon sweet or dill pickle relish • Salt and pepper DIRECTIONS Combine yolks, mayo and mustards mix and relish and stir, fill the eggs and enjoy! Tip: cook an extra egg and add the extra yolk to the 1/2 dozen to make the devilled eggs fuller. Smoked paprika garnish
STUFFED PEPPERS
INGREDIENTS • 1 cup brown rice, cooked • 1 cup bison chili • 1 bag sweet hot house mini peppers DIRECTIONS Combine the chili and rice then cut the peppers in half and load each pepper with the rice and bison mix. Makes 42 halves. Sprinkle with cheese and toast until the cheese is melted. If you want extra chili, only do half of the peppers.
SOUS VIDE SMOKED CHICKEN SLIDERS INGREDIENTS • 2 chicken breast • Olive oil • Salt pepper DIRECTIONS Coat chicken with oil and season. Seal the breast in a vacuum bag coating with oil. Sous vide for 1 to 2 hours at 140 degrees. Pull apart after done and either smoke or toss with a drop of liquid smoke. Use prepared slaw and your favorite BBQ sauce Bake 24 small tea biscuits. Frozen works great. Prepare sliders.
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