Murfreesboro, TN January 2025

The New Year, New You Edition H E A LTH + W E LLN E S S

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LIFESTYLE LETTER

Health & Wellness For many of us, this time of year is full of excitement. It presents us with a reset, new horizons and goals to pursue.

But for others, January can be a reminder of failed attempts from years past and the burden of expectation that this year will be different.

We approached this issue of Murfreesboro City Lifestyle from a mindset of not supplying quick fixes to check boxes in the short term but valuing what is sustainable over the long haul. We wanted to provide inspiration for making lasting, realistic, long-term improvements to your physical, emotional and mental health.

In our Health & Wellness Issue, we highlight different layers of health. Being "well" is multifaceted and interlaced to include the physical, mental, emotional and spiritual. And if we are to be resolute in the areas of our lives that pertain to heath, then we must be patient with ourselves and give ourselves the grace of knowing that achieving a healthy balance takes time and is ongoing. A resolution to better health and wellness begins with hope and is fueled be fortitude.

When it comes to anything in life - business, finance, food, home and personal health – it’s not what you do some days that move the needle - it’s what you do MOST days. For better or worse!

For instance, taking a vacation every day would be financially and practically unfeasible, but taking a trip a few times a year is doable. Having a beautiful steak dinner with a few cocktails and creme brulee every night for dinner isn’t best for your health, but doing so once in a while might be fine!

It’s not the sometimes choices we make, it’s the most of the time choices.

So plan the vacation AND work to establish more regular rest in your work week.

Join a fitness community or gym AND enjoy that dessert you’ve been wanting to try. It’s not what you do some days - it’s what you do most days that will lead to a more peaceful, filling and fabulous year.

Here’s to you! We’re rooting for you.

January 2025 PUBLISHER

Jon Gregory | jon.gregory@citylifestyle.com P U B L I CAT I O N D I R E C TO R

Matilyn Jennings | matilyn.jennings@citylifestyle.com CONTRIBUTING WRITERS

Robin E. Lee, Matilyn Jennings, Jean Hart, KL Burns, Lynn Caldwell C O N T R I B U T I N G P H OTO G R AP H E R S

Paige Robinson, Murfreesboro Parks and Recreation, MTSU

Corporate Team CEO Steven Schowengerdt COO Matthew Perry CRO Jamie Pentz CTO Ajay Krishnan VP OF OPERATIONS Janeane Thompson VP OF FRANCHISE DEVELOPMENT Erika Smiley AD DESIGNER Zach Miller LAYOUT DESIGNER Antanette Ray QUALITY CONTROL SPECIALIST Megan Cagle

J O N G R E G O R Y, P U B L I S H E R @BOROCITYLIFESTYLE Learn how to start your own publication at citylifestyle.com//franchise.

Proverbs 3:5-6 Murfreesboro City Lifestyle™ is published monthly by Lifestyle Publications LLC. It is distributed via the US Postal Service to some of the Murfreesboro area’s most affluent neighborhoods. Articles and advertisements do not necessarily reflect Lifestyle

Visit our Instagram CITYLIFESTYLE.COM/MURFREESBORO

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L I F E ST Y LE LE T T E R

Publications’ opinions. No portion of this magazine may be reproduced in any form without written consent. Lifestyle Publications does not assume responsibility for statements made by advertisers or editorial contributors. Information in Murfreesboro City Lifestyle™ is gathered from sources considered to be reliable, but the accuracy of all information cannot be guaranteed.

inside the issue JANUARY 20 2 5 | HEA LT H & W EL L N ES S

14 28

16 Featured

14 16

28 6

Get Out & Moving

Get Active: Explore Murfreesboro’s Parks and Recreation Options

On the Cover

Departments

Charlotte Price, owner of Grind House Boxing

4

Lifestyle Letter

8

City Scene

10

How To HEALTH + WELLNESS

14

Local Limelight FITNESS

16

Must See HEALTH + WELLNESS

22

Inspired By LIFE + CULTURE

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Get Active LOCAL SERVICES

28

Expert Help FINANCE + LEGAL SERVICES

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Eat Right FOOD + BEVERAGE

Building Strength, Confidence, and Community

Grind House Boxing owner Charlotte Price gives individuals the opportunity to grow their confidence and their strength

Smart Financial Strategies for 2025 Explore options optimize your financial future and secure long-term growth in the new year

Photography: Paige Robinson Photography

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JANUARY 2025

city scene WHERE NEIGHBORS CAN SEE AND BE SEEN

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NEW YEAR SM I L E Dr. KL Burns shares her top tips for a clean and healthy smile.

ARTICLE BY DR. KL BURNS, MATILYN JENNINGS PHOTOGRAPHY BY PAIGE ROBINSON PHOTOGRAPHY, CITY LIFESTYLE

From Dr. KL Burns at Serenity Smiles Dental Care, here are three steps to help you achieve a clean and healthy smile this new year.

Establish a Consistent Oral Hygiene Routine

Brush your teeth twice a day for at least two minutes each time. Use fluoride toothpaste and a soft-bristled toothbrush to protect your enamel and prevent cavities. Replace your toothbrush every three months or sooner if the bristles become frayed.

Floss daily to remove plaque and food particles between teeth that brushing alone can’t reach. Flossing is essential for preventing gum disease and maintaining healthy gums.

Rinse with an antibacterial mouthwash to help reduce bacteria, maintain fresh breath, and keep your mouth feeling clean throughout the day.

Visit Your Dentist Regularly

Schedule a professional cleaning and exam at least twice a year. These visits are crucial for catching and

addressing issues like cavities, gum disease, or early signs of oral health problems before they worsen.

During your appointment, ask your dentist about proper brushing and flossing techniques to ensure you're cleaning effectively. Discuss any concerns, such as tooth sensitivity, discoloration, or grinding, to get personalized advice and solutions.

Adopt a Smile-Friendly Diet

Limit sugary and acidic foods, which can erode enamel and contribute to cavities. Instead, opt for tooth-friendly snacks like cheese, yogurt, and nuts that help neutralize acids and strengthen enamel.

Eat a balanced diet rich in calcium, vitamins D and C, and plenty of water to support healthy teeth and gums. Incorporate crunchy fruits and vegetables, like apples and carrots, which can naturally clean teeth while promoting saliva production and reducing plaque.

By following these steps and committing to better oral care, you’ll start the new year with a brighter, healthier smile and maintain it all year long.

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H OW TO | HEALTH + W EL LN E SS

1 Establish a Consistent Oral Hygiene Routine

2 Visit Your Dentist Regularly

3 Adopt a SmileFriendly Diet

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Transform Your Fitness ARTICLE BY JEAN HART, MATILYN JENNINGS PHOTOGRAPHY PROVIDED

At Club Pilates of Murfreesboro, women, men, beginners, and advanced athletes alike can benefit from Pilates classes.

With its low-impact approach, focus on core strength, and precise, controlled movements; Pilates offers a unique combination of flexibility, posture improvement, and functional strength.

WHAT MAKES PILATES UNIQUE COMPARED TO OTHER FORMS OF EXERCISE?

Pilates is a low-impact fitness method emphasizing core strength, stability, and precise, controlled movements. It builds strength, flexibility, and posture while fostering a strong mind-body connection through focused breathing techniques. Unlike yoga or traditional strength training, Pilates often

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LOCA L LIM E LIGH T | FI TNE SS

BY FOCUSING ON BOTH THE PHYSICAL AND MENTAL ASPECTS, PILATES CONTRIBUTES TO A HOLISTIC APPROACH TO LONG -TERM FITNESS AND WELLNESS. incorporates specialized equipment like Reformers to provide resistance and support. This adaptable workout suits various fitness levels, offering tailored exercises for rehabilitation or specific goals. With a focus on quality over intensity, Pilates improves functional strength and alignment, making it an effective, versatile system for overall fitness and well-being.

HOW DOES PILATES TARGET AND STRENGTHEN MUSCLES DIFFERENTLY THAN TRADITIONAL GYM WORKOUTS?

Pilates strengthens muscles with a focus on core stability, precise movements, full-body engagement, and functional strength. It integrates stretching and flexibility with muscle strengthening, ensuring a balanced, low-impact approach to fitness that emphasizes control, precision, and alignment.

Traditional gym workouts often focus on isolating muscles, using higher-impact exercises and free weights or machines to build strength or muscle mass in specific areas.

These workouts tend to focus more on muscle hypertrophy or cardio without necessarily addressing flexibility or coordination to the same degree.

Ultimately, Pilates offers a more holistic, balanced approach to muscle strengthening and overall fitness, while traditional gym workouts are often more focused on building size or strength in specific muscles. Pilates also places a greater emphasis on joint health and movement efficiency, making it a great complement to a more traditional strength training routine.

WHAT LONG-TERM CHANGES CAN PEOPLE EXPECT TO SEE IN THEIR BODIES AND OVERALL HEALTH FROM CONSISTENT PILATES PRACTICE?

Long-term Pilates practice can result in profound, sustainable changes to your body and health. You can expect to see improvements in core strength, posture, flexibility, balance, and muscle tone, while also benefiting from injury prevention.

Pilates builds a strong foundation for functional movement, which improves your overall quality of life, reduces stress, and helps maintain a healthy body as you age. By focusing on both the physical and mental aspects, Pilates contributes to a holistic approach to long-term fitness and wellness.

JANUARY 2 0 2 5 | C I TYL I FE STYL E . C OM/MU R F R E E S BO R O

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Paige Robinson Photography

Grind House Boxing owner Charlotte Price gives individuals the opportunity to grow their confidence and their strength

ARTICLE BY MATILYN JENNINGS PHOTOGRAPHY BY PAIGE ROBINSON PHOTOGRAPHY

Building Strength, Confidence, and Community 16

M UST SE E | HEALTH + W ELLN E SS

From the moment Charlotte Price watched Muhammad Ali float like a butterfly and sting like a bee at age seven, she knew boxing was her passion. But in an era when girls were excluded from the ring, her dreams seemed out of reach. Determined to create a space where girls and women could feel confident and included, Charlotte embarked on a trailblazing journey as the owner of Grind House Boxing, a gym dedicated to honoring the fundamentals of boxing and building a supportive community.

A RISK WORTH TAKING

Paige Robinson Photography

As a minority female (Korean and Black) gym owner in the male-dominated boxing industry, Charlotte took a significant risk.

Her mission went beyond breaking barriers; she wanted to create a space where people of all backgrounds and skill levels could come together to learn and grow.

"I wanted a community of like-minded people," she says. "A place where everyone feels welcome and empowered."

Grind House Boxing isn't just about hitting a bag. Charlotte emphasizes teaching the correct techniques to ensure safety and maximize the benefits of the sport.

"Anybody can hit a bag, but can you hit it correctly?" Her goal is to help members utilize every muscle and core movement necessary for proper boxing form, bringing honor and respect back to the sport.

WHAT GRIND HOUSE OFFERS

The gym’s signature 45-minute boxing class incorporates eight rounds of combinations with one-minute active rest intervals. This full-body workout engages every muscle group, improves core strength, boosts cardiovascular health, and enhances endurance. Beyond the physical benefits, boxing at Grind House is a holistic experience, offering stress relief, improved memory and concentration, better sleep quality, and a stronger sense of self.

CONTINUED >

Paige Robinson Photography JANUARY 2 0 2 5 | C I TYL I FE STYL E . C OM/MU R F R E E S BO R O

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Paige Robinson Photography

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M UST SE E | HEALTH + W ELLN E SS

“Whether you want to compete or simply enjoy a full-body workout, boxing is the sport for you.

It builds the mind & body like no other.”

Charlotte’s guidance has transformed lives. One member shares, "Under Coach Charlotte's guidance, my fears have been reshaped into victories. She gave me the tools to reach my weight loss goals and helped me believe in myself. She taught me that fitness isn’t just a quick fix—it’s a lifestyle change."

A CULTURE OF COMMUNITY AND DISCIPLINE

Grind House Boxing is more than a gym; it’s a community.

Members from diverse backgrounds and age groups come together to support each other, fostering camaraderie, discipline, and respect. The gym also contributes to the local area by providing at-risk youth with a structured environment to develop discipline and channel their energy positively.

Charlotte’s dedication extends beyond the gym. As an official with USA Boxing, she volunteers on weekends to officiate, judge, and timekeep sanctioned events across Tennessee, further building a sense of community within the sport.

OVERCOMING CHALLENGES AND LOOKING AHEAD

Opening Grind House just three weeks before COVID-19 hit presented immense challenges. As a female coach, Charlotte has navigated challenges and worked to demonstrate her expertise in a traditionally male-dominated field. Yet, her resilience and passion have kept Grind House thriving.

Charlotte dreams of growing her competitive team and transitioning athletes to the Olympics while continuing to introduce people to the beautiful art of boxing.

Her message is clear: “Don’t walk—RUN! Whether you want to compete or simply enjoy a full-body workout, boxing is the sport for you. It builds both the mind and body like no other.”

At Grind House Boxing, under Charlotte’s leadership, members gain more than physical strength—they discover confidence, community, and a love for the sport that transforms their lives.

JANUARY 2 0 2 5 | C I TYL I FE STYL E . C OM/MU R F R E E S BO R O

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E DUC AT I NG THROUGH DI AGNO S I S

ARTICLE BY ROBIN E. LEE | PHOTOGRAPHY BY MTSU

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I NSP IR E D BY | L I FE + C ULT U RE

MTSU STUDENT ELIJAH BLANK WAS 17 WHEN HE WAS DIAGNOSED WITH CANCER. NOW, HE USES CANCER DIAGNOSIS TO EDUCATE OTHERS.

When Middle Tennessee State University student Elijah Blank was 17 years old, he learned he had acute lymphoblastic leukemia.

After receiving the diagnosis on Dec. 23, 2021, he missed several months of his junior year while receiving homebound care.

“It was weird going back to class,” he recalled. “I felt like a dead man walking because I was bald, and my face was rounder from the steroids.”

While Blank was glad to know the cause of his fatigue, fever and night sweats, the diagnosis was hard to come to terms with.

“I had always been so socially involved, and now, I stared down the barrel of seemingly ceaseless treatment, where my only human interaction would arrive every six hours, neatly packaged in momentary awkward small talk as my vitals were monitored,” he said. “When I started going back to class, people seemed afraid to ask personal questions, and they even told me they were scared I was going to die.”

Ever resilient, Blank said an unexpected hope emerged when he started interim maintenance chemotherapy.

“I regained some of my strength, which went a long way for me mentally and physically,” he said. He then finished nine advanced placement and dual credit courses during his senior year.

Blank continued his chemo as a freshman at MTSU, finishing his final monthly treatment last spring. Now, a sophomore Honors student with a double major in biochemistry and physics, he plans to become a physician.

LIFELONG FRIENDSHIP

Blank has known Matthew Feragola, his freshman roommate, since they were in middle school.

“At first, we got on each other’s nerves,” Feragola recalled. “The first thing I noticed was that he was academically gifted, like me, just in different areas.”

CONTINUED >

JANUARY 2 0 2 5 | C I TYL I FE STYL E . C OM/MU R F R E E S BO R O

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The pair stuck together on field trips and bonded over music.

By high school, they were inseparable.

Feragola said he will never forget learning about his friend’s cancer diagnosis.

“I found out about his illness when I was driving home from school. I was at the intersection of Old Fort and Broad when he called,” Feragola said.

Blank decided to shave his head the day after Christmas and said goodbye to his friends because he would be starting treatment in early 2022.

“I knew that what he had was survivable, but I felt like I was going to lose him one way or another. I felt like he wasn’t going to be the same when he came back,” Feragola said.

Blank’s initial three months of treatment began with two weeks in the hospital. Later, he endured full days of chemo followed by 48 hours of saline and being monitored.

“He would come home so fatigued, and he was still trying to keep up with schoolwork from home,” said Feragola, who suffers from Hashimoto’s disease, a life-threatening condition, as well as autism and obsessive-compulsive disorder.

Blank did keep up, and by March, he was back at school. The academic achiever then set his sights on attending MTSU after graduation.

TRUE BLUE GRIT

Blank planned to take 18 credit hours his first semester at MTSU, but Feragola convinced him to drop a class and ease into college life.

“He has always been extremely ambitious, always trying to challenge himself. He tried to triple major, but the Pell Grant would not cover it, so he humbly sticks with a double major of biochemistry and physics, with straight A’s,” Feragola joked.

Biology Department Chair Dennis Mullen, who has taught Blank in two Honors Biology courses, said he asked for no special accommodations as allowed—and didn’t fall behind while missing a class for doctor appointments.

“He is a very bright young man. He enjoys learning and being challenged,” Mullen said.

NEW CHAPTER

Blank said he chose MTSU because of the state-of-the-art Science Building, scholarship opportunities, and proximity to Vanderbilt Pediatric Oncology.

Currently active in the Biology and Chemistry clubs and a calculus tutor, Blank was always interested in the medical field, even before his diagnosis.

“Before, I wanted to go to pharmacy school; now, that’s not enough,” added Blank, who is considering specializing in neurology, neurosurgery or psychiatry. He is interested in studying psychiatric treatments and looking beyond traditional methods of treatment to help people.

Following his final chemotherapy appointment, Blank celebrated by planning a trip with friends to Mexico.

“My life expectancy has decreased by six to 11 years, but I am as close to being cured as you can be,” he said. “As I recovered, my mother and I began to hike regularly, an excursion we still maintain. As I continue to recover, I would like to run more. But most of all, I can’t wait to become a doctor and discover techniques to help others.”

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GET ACTIVE: EXPLORE MURFREESBORO’S PARKS AND RECREATION OPTIONS ARTICLE BY LYNN CALDWELL | PHOTOGRAPHY BY MURFREESBORO PARKS AND RECREATION

There are so many ways that Murfreesboro Parks and Recreation can help you start the year off right. Whether it is making a commitment and choosing to sign up for fitness classes, setting long-term goals or just being more active with your kids - there is a lot to choose from this season.

Thomas Laird, Assistant Director of Murfreesboro Parks and Recreation offers some insight on getting out and moving. “One of the things we are most proud of around here is the multiple opportunities we have in our community to get people involved and active.” Thomas shared.

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G E T ACT IV E | LO CAL SERVICE S

“I play disc golf almost every day. We have two great courses here and that helps me walk around 2 miles each day. And I love it.”

Plenty of action is also waiting for you at the Adams Tennis Complex. It’s great for those interested in learning and those who already love to play. Sign up for some Mixers or Bump, connect with one of our Tennis Pros through lessons, and when the weather is nice – play tennis or pickleball on the newly renovated outdoor courts.

We love a good walk or run on the Greenway, but there are also the Backcountry Trails at Barfield Crescent Park when you want to change up your step count. Dress warmly, look at the map, and head out. There are 7 miles of paved and unpaved trails that wind around the Stones River and creeks and offer an unbelievable change of pace.

Sports*Com and Patterson Park Community Center are still a perfect place to get involved whether it be fitness classes or the gym. Both include an indoor swimming pool with open lane swimming and water aerobics classes to get that blood pumping. Playing a quick game of basketball, racquetball, or pickleball is becoming increasingly popular and so much fun – while you are moving – and laughing.

This new addition to Murfreesboro Parks and Recreation has been warmly welcomed by people of all ages. With so many active uses – bike riding, skating, skateboarding – it definitely gets people moving. An added bonus is the close proximity to two Greenway Trailheads, which makes it an ideal place for a scenic bike ride before hitting the track.

Visit the website at www.MurfreesboroParks.com for even more ideas to get out and get moving.

“Murfreesboro Parks and Recreation has many options to choose from for getting out and moving!”

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Smart Financial Strategies For 2025

Patrick Cranmer

Kathy Cranmer

EXPLORE OPTIONS OPTIMIZE YOUR FINANCIAL FUTURE AND SECURE LONG-TERM GROWTH IN THE NEW YEAR

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EXP E RT H E LP | FI NANC E + LE GAL SE RVICE S

ARTICLE BY MURFREESBORO CITY LIFESTYLE PHOTOGRAPHY PROVIDED

BACKDOOR ROTHS: “Backdoor Roth IRA contributions allow high-income earners to bypass income limits for Roth IRA eligibility,” said Michael Eckholdt, wealth advisor at Liberty Wealth Services. “By making non-deductible contributions to a traditional IRA and then converting them to a Roth IRA, individuals can enjoy tax-free growth and tax-free withdrawals in retirement. This strategy maximizes retirement savings potential and offers longterm tax advantages without income restrictions.”

Michael Eckholdt

VA R I A B L E R AT E H O M E E Q U I T Y L I N E S O F C R E D I T: “Variable-rate HELOCs offer lower borrowing costs compared to withdrawing from retirement funds, preserving long-term investment growth,” shared mortgage experts Kathy and Patrick Cranmer. “Current interest rates paid on a HELOC are less than average retirement funds are earning and may also be tax-deductible. Unlike early retirement withdrawals, HELOCs avoid penalties and taxes, allowing retirement savings to continue growing while providing flexible access to funds for immediate needs.”

S TAY I N G I N T H E M A R K E T: “Staying in the market in 2025 offers potential for long-term growth, especially as markets recover and innovate,” said Michael. “Seeking guidance from a trusted financial professional can help you strategically navigate volatility and make informed investment decisions tailored to your goals. Staying invested helps you take advantage of compounding returns while avoiding the risk of trying to time the market and missing opportunities.”

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smart

SWEETS The beginning of the year is packed with inspiration and motivation to get back on track after a sweet-filled holiday season. It can feel extreme, and it also can be depleting to cut oneself off from everything indulgent after weeks of eating favorite sweet and savory recipes. For sugar lovers who believe going cold-turkey feels intimidating or overwhelming, nutrition-packed desserts are a great way to stick to healthy food goals without the guilt.

Nutrient-Rich Dessert To The Rescue ARTICLE BY MEL BOBAN

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EAT R IGH T | FO O D + BEVE RAGE

Combine: • 1 cup wheat flour • 2 cups cooked quinoa, cooled • 2 cups oats • 2/3 cup of your choice of chopped nuts • 1 teaspoon cinnamon • 1 teaspoon baking soda • 2 tablespoons chia seeds • 2/3 cup raisins • Optional: chocolate chips as desired • Optional: add additional seeds or nuts on hand such as pumpkin seeds, sunflower seeds, etc.

Notes: Boil quinoa at a 2:1 water to rice ratio.

For estimating, 1/3 cup of uncooked quinoa yields 1 cup cooked quinoa.

Add this mixture slowly to combine: • 2 eggs • 2/3 cup peanut butter, almond butter or sunflower butter • 1/2 cup honey • 1 banana • 1 teaspoon vanilla Bake at 375 degrees for 20 minutes, or until when the edges get golden brown.

Bake in a 9x13-inch glass dish. After they cool, slice and enjoy. Keep them covered to maintain freshness.

Quinoa BREAKFAST Bars

This recipe is a classic favorite. If you cut the bars into 16 pieces, they are around 270 calories each. They are very filling, packed with healthy goodies and taste, oh so delicious. If you can’t finish them yourself (it makes a lot!), bring samples along to your next workout class to share the love. Your accountability group will be asking you for the recipe! These come in handy for a quick breakfast on-the-go or an afternoon snack. You’ll want to taste these out of the oven once they cool a bit... simply scrumptious.

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1. Cut a banana into 8-10 small slices, around 1/2 inch each.

2. Spread 1/2 tablespoon of peanut butter (or your choice of nut butter) on each banana slice.

3. Drizzle a small amount of melted chocolate chips or caramel over each bite.

4. Freeze for 15-20 minutes and enjoy!

Pro tip: A dash of sea salt flakes on top of these can be *chef’s kiss.* These are great to keep on hand in the freezer all weeklong. Once they set, add them to a closed container to keep the bananas from browning.

Late night snack cravings are real! When finding yourself rooting through the cabinets for a sweet fix, these protein cookie dough bites are a great way to curb temptation. This recipe yields around 20 small bites, which can be cut into small squares or rolled into dough balls. Each bite is around 105 calories. If you find the dough is a little too dry, add a dash of milk as needed.

Ingredients • 1/4 cup milk • 1/2 cup vanilla protein powder • 1/4 cup maple syrup • 1/4 cup peanut butter (or alternate nut or sunflower butter) • 1 cup almond flour • 1 teaspoon vanilla • Chocolate chips as desired Pro tip: Use mini chocolate chips and for a dash of savory add sea salt flakes on top.

Once combined, store the bites in the refrigerator in a covered container to keep them moist.

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EAT R IGH T | FO O D + BEVE RAGE

Protein COOKIE DOUGH Bites

Frozen PEANUT BUTTER Bites

Danger ahead: this snack is amazing. It’s the easiest of the bunch and also satisfies a sweet tooth craving. This can be whipped together in just 5 minutes and makes just a small amount. Feel free to take creative liberty here with your amounts, but if you make it to this recipe, they are around 90 calories per bite.

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