Maury County Living March/April2024 Issue

HOWELL BUILDING GROUP LLC

THE ESTATES AT PRINCE FARMS

FASHION TRENDS FOR SPRING AND SUMMER

LET’S CLEAN OUT NUTRITION SIMPLIFIED

BEACHFRONT OASIS HILTON CANCUN

Spring is a rejuvenating season marked by the vibrant resurgence of life. The air is filled with the sweet fragrance of blooming flowers, and the longer days bring a sense of renewed optimism. I’m definitely looking forward to the warmer weather and enjoying the beauty of nature in full bloom.

This issue is filled with stories about enthusiasm and hopefulness, beginning with the cover story that showcases building your dream home in The Estate at Prince Farms in Columbia. Learn why Premier Chiropractic in Spring Hill is thriving and expanding, why protein powder is a game changer for your overall well-being, and read about hot dogs that are so good they are criminal!

Explore the spring and summer fashion trends, hats for mama and minis, how to bring the spring season into your home, and the Whitthorne House a Tennessee gem that has been restored. Learn about the comprehensive approach to women’s pelvic health, nutrition simplified, and Habitat for Humanity Williamson-Maury’s fundraiser Hammers & High Heels in May. Finally, read about a beachfront oasis in Cancun and a short story by Columbia Central High School student Mary Elizabeth Neas.

We proudly continue to serve the community, and our mission at Maury County Living is to connect the community with local businesses in and around Maury County. The businesses that made this issue possible thank you for your faithful support and appreciate your patronage. This is also Easter season and I hope you take the time to enjoy each other’s company and remember He is the reason.

Sending blessings of faith and hope,

Katie Baker

Matt Berger

Casey Brown

Aubree P. Burns

Lydia Fowler

Kathy Fox

Amy Montgomery

Mary Elizabeth Neas

Elizabeth Shane

Shannon Webb

Allison Elefante

Kathy Fox

Ross Jaynes Visual Media Co. Dominic Kawaja with Curb360

Luis Leggieri

Braden Parsons

9 DISCOVER HOW OUR FAMILY CAN HELP YOURS!

12 A TENNESSEE GEM RESTORED WHITTHORNE HOUSE

16 HOT DOGS SO GOOD, IT’S CRIMINAL!

20 COVER FEATURE: THE ESTATES AT PRINCE FARMS HOWELL BUILDING GROUP LLC

25 A GAME CHANGER FOR YOUR OVERALL WELL-BEING

30 SPRING AND SUMMER FASHION TRENDS

35 BRING SPRING INTO YOUR HOME

40 THERE'S NO PLACE LIKE HOME HAMMERS & HIGH HEELS

44 BREAKING THE SILENCE WOMEN'S PELVIC HEALTH

48 BEACHFRONT OASIS HILTON CANCUN

53 TRENDY HATS FOR MAMA AND MINIS

58 LET'S CLEAN OUT! — NUTRITION SIMPLIFIED

63 A SHORT-STORY FEATURE: BAND-AIDS

Discover

HOW OUR FAMILY CAN HELP YOURS!

PREMIER CHIROPRACTIC IS EXPANDING

By Kathy Fox

There is going to be a big party in March, and it’s not for St. Patrick’s Day! Premier Chiropractic, located in Spring Hill, Tennessee, is expanding and opening a second location in Columbia in mid-March. Drs. Mike and Ericka Montelione have a passion for serving others and after 10 years and hundreds of thousands of adjustments, their well-established practice is expanding to better serve their practice members near and far.

As principled chiropractors, Drs. Montelione and staff believe the body has an inborn ability to be healthy as long as the body’s nervous system has no interference. When functioning properly, the nervous system will control all activities of your body in perfect balance. At Premier their mission is to join practice members on a health journey and assist them in achieving optimal health.

By utilizing state-of-the-art technology and a holistic, whole-body approach to proactive health care optimal health is accomplished. Each Premier location will have an in-house digital X-ray unit which helps the doctors see the spine and evaluate neurological function. They further utilize neurological assessments through the INSIGHT technology which evaluates real-time neurologic stress response and whole-body function. Additionally, their staff and doctors are hand-selected going through a rigorous selection process to find the best people for their team. “The last doctor I hired took me 25 interviews and a lot of prayers before I found the right person. There are very few who are highly skilled, and that's who we are looking for,” Dr. Ericka remarked.

HHHHH

“I came to Premier when I was 3 months pregnant with my 4th child but have had adolescent idiopathic scoliosis since I was a child. I have a 70-degree curvature and was at a loss for what to do. I’ve had many failed attempts with various doctors and chiropractors in the past, but Premier has been the first to actually STOP the progression of my curvature. ... So I’m singing Premier Chiropractic’s praises and the Lord because I am on my way to healing! Check them out. You won’t be disappointed. The staff is amazing. The environment is peaceful and calm. I love them! You will too.”

5 STAR GOOGLE REVIEW BY CATHERINE P.

Premier specializes in family care to ensure everyone in the family can and will receive the best care possible and at an affordable rate. “Recently, a family moved here from Japan. The husband is in the military and had been calling around to other chiropractors. He has three kids, and other practices were just cost prohibitive for his family. At our practice, we have the discounted family rate that makes it affordable for the entire family,” said Dr. Ericka. Furthermore, Premier also specializes in Pediatrics and Webster’s Technique for pregnancy, which both require rigorous training to be certified plus an added benefit of the Premier Chiropractic practice. Very few chiropractors are trained in pediatric specialty cases such as latching difficulties, tongue ties, colic, sleep deprivation, torticollis, chronic asthma, bedwetting, and many other pediatric health concerns.

“Brought my 3-week-old baby with extreme colic, fussiness, and extensive overnight grunting. After the VERY FIRST adjustment, the grunting stopped completely, and after adjustment 6 the fussiness and colic improved drastically! He was sleeping through the night by adjustment 8/9 at only 8 weeks old. Now this grateful mommy has a happy thriving baby. So thankful for this practice, all associates, and especially Dr. Alexa Rios. Highly recommended!”

5 STAR GOOGLE REVIEW BY GABRIELA M.

At a recent vision casting meeting Dr. Ericka printed some Google reviews from the past year and gave them to the team. “I asked my team to put them up on their mirrors and look at them daily, because this is why we are growing and expanding,” Dr. Ericka said. “We are results driven and it shows.” With a 4.9 out of 5 stars and almost 800 reviews, it's easy to see why Premier Chiropractic is thriving!

When chiropractic is practiced correctly, it is not just about neck aches, backaches, and headaches, but full body function. Premier Chiropractic helps people get well naturally and teaches their

practice members the principle of the body self-healing with proven results. Because of their results, it is the perfect time for their practice to expand to Columbia. Dr. Ericka explained, “Our practice members are coming from the south Pulaski, Lawrenceburg, Waynesboro, Ethridge, and Summertown. We want to reach that population and there's a lot of people who aren't able to come to Spring Hill. There is a huge need for what we do because nobody in the area has our specialty with Pediatrics, family care, or holds the certifications and experience we have.”

“Premier Chiropractor has changed my life! Before starting care at Premier I had been turned down by 6 other chiropractic offices due to having Rheumatoid Arthritis along with other chronic diseases. ... Dr. Ericka was willing to help me and not take my health issues as a lost cause. Thanks to her perseverance and all of the skilled/dedicated doctors at Premier, my health is improving! Premier also has the best customer care team! Very kind, helpful, and trustworthy team. Thank you, Premier Family, for all you!”

— 5 STAR GOOGLE REVIEW BY CYNTHIA M.

If you are tired of going to a chiropractor and not getting results, visit springhillpremierchiro.com to learn more about Premier Chiropractic and how they can help your body heal. Follow them on social media at @premierchiro and be sure to stop by their grand opening party on March 15, 2024, from 3–8 p.m. at their new location in Columbia at Neely’s Mill, 1412 Trotwood Avenue, Suite 88. There will be food, face painting, a bounce house, balloon art, local music, and more. Discover how their family can help you! n

LIMITED TIME OFFER

Present this coupon at either office location to receive PREMIER CHIROPRACTIC’S BEST NEW MEMBER SPECIAL

ONLY $29! Normally valued at $200. Includes consultation, neurologic evaluation, full spine x-rays, and report of findings. Offer valid until May 1, 2024.

INSIGHT technology

Nestled atop a hill in the historic town of Columbia, Tennessee, the Whitthorne House stands as a testament to a bygone era, its rich past both preserved and enhanced by Reshia Guarnotta, a seasoned designer and REALTOR with over 15 years of experience in home flipping and renovations.

A TENNESSEE GEM RESTORED WITH

Passion and Purpose

WHITTHORNE HOUSE

By Katie Baker

BY DOMINIC KAWAJA WITH CURB360

A Heritage of Expertise

In 2021, the Guarnottas began searching for a residence that was both unique and quintessentially Tennessee in style. Reshia and Vinnie Guarnotta, along with their children, were drawn to Whitthorne House for its wraparound porches overlooking a tree-dappled lawn. Their appreciation for historic homes and a keen eye for design is what drove them headfirst into a restoration project of an architectural gem in Columbia, Tennessee.

"The style of the home captivated us," they enthused. "This house is exactly what I imagined life to be like in a small Tennessee town." The allure of a large front porch, a grand staircase, eight fireplaces, and the charm of centuryold trees enveloping the property made it an irresistible choice. The love extended to the brickwork and every antique detail that graced the home.

PHOTOS

Proximity to Charm

What adds to the Whitthorne House's allure is its ideal proximity to downtown, a mere 1.5 miles from Columbia’s town square, and the view from across the street of historic Columbia Academy, formerly the Columbia Military Academy. The Guarnottas reveled in the joy of watching the Mule Day parade from their lawn creating cherished memories during summer get-togethers. The town's offerings, from concerts at the Mulehouse to boutique shopping and dining with friends, add an extra layer of charm to their chosen city.

A Palette of Transformation

When asked about their favorite change made to the house, Reshia refers to their decision to paint the outside brick, "We painted the house a cream color with Evergreen Fog Shutters," they shared. The transformation turned the Whitthorne House into a stunning white brick, colonial farmhouse set behind a grand magnolia tree, a visual testament to their dream of living in a true southern home.

Stepping Back in Time

Within the Whitthorne House, there exists a particular space that holds the owner's heart the entry/receiving room. "It feels like stepping back in time the moment you walk in," Reshia expressed with nostalgia. Adorned with an original crystal and amber chandelier, a grand staircase, and an untouched fireplace mantle, this room encapsulates the essence of the home's history.

Discovering Treasures

The renovation process uncovered more than just worn floorboards and aging walls. Bullets and horseshoes offered glimpses into the past, hinting at tales of times long gone. In the 1848 section of the home, beneath its foundations, standard-sized windows, now underground, sparked intrigue, suggesting a lost architectural detail—an original two-story structure. Another fascinating discovery lay beneath the kitchen, where refurbished wood with remnants of colorful paint hinted at the property's vibrant history.

Dreaming beyond the restoration, the Guarnottas danced with the idea of a commercial endeavor rooted in their passion for Italian cuisine and wine. "My husband and I love making Italian food and desserts and had hoped to one day turn the home into a full-service bed and breakfast offering a dining experience inside the historic walls that goes beyond the ordinary," Reshia shared. However, as this magazine goes to print, the Guarnottas have chosen to sell their lovingly restored home to the next preservationist at heart.

Historical Echoes

As with any property steeped in history, the Whitthorne House has stories to tell. In 1869, the house and 50 acres were deeded to W.C. Whitthorne, marking the beginning of a legacy that would endure for generations. Fast forward to 1905, tragedy struck as a fire claimed the original residence, only to be replaced by a new home erected by W.C. Whitthorne, which was later sold to AJ Fly in 1907.

Whitthorne House stands not just as a beautifully restored residence but as a living testament to the history and charm of Columbia. This architectural gem is a prized home ready for new owners to carry its legacy forward. For more information on the Whitthorne House, contact Baker Group Realty. n

KATIE BAKER is a local REALTOR and the owner of Baker Group, Maury County’s new boutique brokerage. Baker Group specializes in Fine Properties, Historic Homes, Vacation Homes, and Commercial Real Estate in Middle Tennessee and the Tennessee River. To schedule an appointment with call (901) 351-7235 and follow them on social media at @bakergrouprealty

Hot Dogs SO GOOD,

IT’S CRIMINAL

By Kathy Fox

Most of us have fond memories of enjoying hot dogs during childhood. Whether it was at a baseball game, grilling out while tailgating, or at a family get-together, hot dogs are an all-American food favorite. With the combination of that soft bun and savory frank loaded with your favorite toppings, the association with these experiences contributes to the widespread enjoyment of the red hots.

James Hatton of Columbia, Tennessee, started his business, Hot Dog Mafia, because he LOVES hot dogs! “I started doing hot dogs because of course I like to eat hot dogs, and the name Hot Dog Mafia can be attributed to my love of crime-type movies. It just made sense to me to put the two together, and Hot Dog Mafia was open for business,” said Hatton.

Hatton originally had an investor when the endeavor began in 2019, however they parted ways shortly thereafter. Four years later, Hatton started up again in April 2023 selling hot dogs in the Lowes parking lot under a tent in Columbia where he continued to specialize in locally sourced gourmet hot dogs served on fresh lobster rolls baked daily at a Nashville bakery. Hatton stated, “The entertaining thing about this story is the hot dogs are named after crime bosses from around the world and are loaded with delicious toppings from the region where they lived. I started doing some research and applied my ideas to come up with the gangster names for each hot dog.”

PHOTOS BY KATHY FOX AND PROVIDED BY HOT DOG MAFIA

TOP SHOTTAZ

JAMES HATTON AND JEVON LONDON OF HOT DOG MAFIA

THE CAPONE

The menu offers familiar mobster names from years gone by. Patrons will find hot dogs like The Capone, a Chicago-styled hot dog named for Al Capone, which is topped with mustard, onions, relish, pickle spear, sport peppers, and celery salt. The number one seller is the El Chapo, named after one of Mexico’s notorious kingpins, which is smothered with chili, nacho cheese, jalapeňos, Pico de gall, and sour cream.

Brother-in-law Jevon London serves as Hatton’s partner in crime after Hatton convinced him to join the business. London, who is from Guyana located in South America and now a proud American citizen, has a flair for cooking and came up with the Top Shottaz hot dog recipe. “My brother-in-law came up with a Caribbean-style hot dog and named it after a Jamaican crime film. The hot dog is covered with mango and pineapple salsa and topped with jerk sauce. It’s delicious,” said Hatton. And keeping things in the family, Hatton’s 9-year-old daughter, Sky Hatton, started Sky’s Cupcakes. Hatton sells these tasty desserts alongside the hot dogs at Centennial Hospital weekly. With flavors like Birthday Cake, Sundrop, Red Velvet, and Holy Cannoli it’s no wonder they sell out.

BIG MEECH

Since starting in the parking lot at Lowes, Hot Dog Mafia is now in partnership serving up their delicious gourmet links at Vanderbilt Hospital, MTSU, NASCAR, Trevecca Nazarene University, Lipscomb University, Fisk University, Centennial Hospital, and TriStar Skyline Medical. The duo has added an Italian beef and Philly cheese steak sandwich on select days and to sweeten things up this spring, milkshakes will be on the menu.

Not only do patrons love the food at Hot Dog Mafia, but they also love the hats and t-shirts merchandise. “The logo, a hot dog guy with the mustard and ketchup bottle pistols, has been really good for us too.” On another note, Hatton added, “In April my daughter Sky and I will be starting a podcast called Sky Stocks teaching on investments and selling stocks. It will be on YouTube and Instagram as well, so stay tuned.”

Keep your eyes peeled for the new Hot Dog Mafia food truck, no more tents. The Street Team will be out and about visiting Maury, Williamson, Rutherford, and Davidson counties beginning in April. Follow them on Facebook at HotDog Mafia and Instagram @hotdogmafia931 to find out where to grab one of their delicious bites. To order Sky’s Cupcakes, send them a DM. n

EL CHAPO

THE ESTATES AT PRINCE FARMS

BUILDING GROUP LLC

By Casey Brown

BY BRADEN PARSONS

Everyone imagines from time to time about purchasing their dream home. Finding the perfect combination of elements such as location, lot, space, design, and finishings can often feel like an impossible challenge, especially in a thriving, competitive real estate market. For husband-and-wife team Seth and Emily Howell, owners of the Howell Building Group, LLC, helping their clients meet that challenge and attain their dreams is what it is all about. Now, the Howells are particularly excited about their newest development that will make residents proud to call Columbia home.

The newest Howell Building Group community promises to be perhaps its most exciting yet. The Estates at Prince Farms, located at 929 Mooresville Pike in Columbia, Tennessee, is sure to check many of the boxes on any homeowner’s wish list. “The number one call we get from clients is, ‘We’d love to build one of your homes. We want to be on a one-acre lot close to town, but we can’t find land,’” said Seth.

PHOTOS

HOWELL

WHEN WE SELL A HOME, I NEED TO KNOW IT WAS WELLDESIGNED FOR LIVING AND SOMETHING I CAN BE PROUD TO OFFER TO ANOTHER FAMILY. YOU’VE HIRED US TO BUILD YOUR HOME, SO WE’VE DESIGNED A PROCESS TO TAKE THAT STRESS OFF OF YOU SO YOU CAN ENJOY THE BUILD AND GET READY FOR MOVING DAY.

The Estates features new estate homes not only in a convenient location but on spacious one-acre lots. These larger lot sizes are frequently sought after by customers but can be difficult to obtain.

The Prince family first had the idea to develop the land five years ago. Since that time, owner/developer Damien Prince has planned the development in collaboration with Jason Strain and Dave Townsend of TriStar Elite Reality.

PHOTO BY EMILY HOWELL

The Howell Building Group has worked on the project for the last 16 months and is now excited to bring it to market with homes ranging from 2,900-3,900 square feet in size and prices from $750,000–$900,000s. Seth commented, “A home in the Estates offers some space to spread out, a place to gather, host barbecues, plant a garden, kick or throw a ball … a place to build memories and truly call home.”

Whether you’ve been through the home-building process before or are starting the journey for the first time, the Howells are committed to making the process hassle-free and enjoyable. Homeowners will select their spacious lot, choose from a variety of thoughtfully designed floor plans, and make the home uniquely theirs with custom design selections made locally, all with the guidance of the Howell team.

— SETH HOWELL

It is the care and attention paid to every detail, as well as the impeccable teamwork of Seth and Emily, that promise to make The Estates at Prince Farms special. With Seth’s best-in-industry training and Emily’s uncanny ability to design a stylish and functional space, homes at the Estates are sure to satisfy even the most discerning clients, with an end resulting in a process that was a joy rather than a burden.

Seth and Emily founded Howell Building Group, LLC in 2020. Seth, a third-generation home builder who originally calls Murfreesboro home, spent a decade in Nashville managing projects for several of the largest builders in the Midstate. In 2021, Seth, Emily, and their four children relocated to Columbia and immediately wove into the fabric of the community.

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For Emily, returning to her hometown offered a special opportunity. “After being away from Columbia for 15 years, I was excited to move back to not just a small town, but home, a place where we could be involved in the community and hopefully make a difference,” said Emily. Seth has also embraced his new home, drawing comparisons to his upbringing. Seth explained, “Growing up in Murfreesboro, I liked knowing a large part of the community, running into friends at restaurants or the grocery store, being a part of a local church, and feeling a part of the community. I’ve become proud to call Columbia home.”

For additional information on homes in The Estates at Prince Farms, contact Dave Townsend, Realtor, with TriStar Elite Realty at (931) 808-6808 or via email at dave@davetownsend.homes

Visit the Howell Building Group, LLC at howellbuild.com to view home plans and follow them on social media at @howell.building.group n

CASEY BROWN is the Program Coordinator for Dual Enrollment at Middle Tennessee State University and a long-time friend of the Howells. Brown, his wife Courtney, and their two cats Sass and Honey live in Murfreesboro, Tennessee.

PHOTOS BY EMILY GREENE, STAGING BY FRESH PERSPECTIVES, LLC

PHOTO BY 615 MEDIA

By Matt Berger and Shannon Webb

A GAME CHANGER FOR YOUR OVERALL WELL-BEING

The world of protein powder is where the pursuit of fitness and optimal nutrition collide. While commonly associated with gym enthusiasts, protein powder offers benefits that extend far beyond the weightlifting, bodybuilding, and muscle-building realms. Whether you're a vegetarian, vegan, picky eater, or someone looking to achieve specific health goals, protein powder can be a game-changer for your overall well-being.

There are many reasons why protein powder is a valuable addition to your diet. From weight loss to muscle gain, there's a protein powder tailored to meet your unique requirements. As you embark on your journey to find the perfect protein powder, it's essential to consider a few key factors.

The first key factor is the source of the protein, which can be either plant-based or animal-derived. This choice is influenced by your dietary preferences, making plant-based protein ideal for vegans, vegetarians, and those with lactose intolerance. Beyond the protein source, flavor plays a vital role in ensuring your protein powder experience is both enjoyable and sustainable. With endless options ranging from classics like vanilla and chocolate to unique flavors like peppermint hot chocolate, there is a taste to satisfy anyone's taste buds.

Additionally, different protein powders fulfill distinct roles, allowing you to address specific nutritional needs. The Cool Springs Nutrition Faktory, owned and operated by Shannon Webb, carries a wide variety of protein powders to help achieve your specific goals and needs. Some are enriched with collagen for improved skin health, while others are formulated to aid weight gain or loss. By tailoring choices to chosen goals, you can maximize the benefits of protein powder in your daily routine. To help explore the world of protein powders, we have outlined some popular brands available at Nutrition Faktory in Franklin.

Vegan Protein Powders

Vegan Protein powder is made completely free of animal-based ingredients. They are typically made with hemp seed, brown rice, soy, peas, or other plant-based ingredients that are particularly high in protein. Webb explains, “Most of our vegan powders are soy-free therefore they are multi-sourced protein options. Ambrosia Planta and 1st Phorm are some of my store's best sellers.”

They are also more easily digestible than many other protein powder options, so it’s great for people with sensitive stomachs or allergies, as they don’t contain dairy, soy, or gluten. Switching up your protein sources can also promote gut health, cause less bloating, they work well in a larger variety of recipes, and are equal in benefits to animal-based protein sources.

Ambrosia Planta is a premium plant-based protein powder designed to support an active and healthy lifestyle. With a combination of high-quality plant-based ingredients, Planta delivers a complete amino acid profile that is easy for the body to digest and absorb.

Best Protein Powder for Weight Loss

The role that protein powder plays in weight loss is simple. Protein helps build muscle, and muscle burns more calories than fat does. The more muscle you have, the more calories you’ll burn.

When choosing a protein powder for your weight loss journey, it’s best to avoid any that have added sugars or sweeteners, as well as those with added branched-chain amino acids. Inspired ISOPF Protein contains 25 grams of 100% pasture-fed whey protein isolate and has fewer additives than some of the other protein powder options. There’s only 1 gram of total sugar per serving, with 0 grams of extra sugar added. Ryse Loaded Protein is made with extremely high-quality whey protein with whey isolate being the primary protein source and they offer tasty flavors like Gingerbread Cookie, Cinnamon Toast, and Fruity Crunch.

FROM WEIGHT LOSS TO MUSCLE GAIN, THERE'S A PROTEIN POWDER TAILORED TO MEET YOUR UNIQUE REQUIREMENTS.

Best Whey Isolate Protein Powder

Whey is a type of protein that’s found in cow’s milk and dairy products. The isolate version of whey is more processed to filter out fats and carbohydrates.  The result is a product that has a 90% or higher whey protein by weight, making it one of the cleanest protein sources. This makes whey isolate protein powders amazing for gaining lean muscle.

1st Phorm and Transparent Labs are some of the best options for whey isolate protein powder. 1st Phorm is a premium-sourced whey protein that is one of the best-tasting on the market and because of the select protein, it is easily digested. Transparent Labs was developed with a focus on the quality, effectiveness, and cleanliness of ingredients with each ingredient meticulously chosen. Both are popular brands at the Nutrition Faktory in Franklin.

Best Protein Powder for Muscle Gain

Protein is crucial for gaining muscle, especially lean muscle. When choosing a protein powder for this specific type of muscle gain, it’s important to look for high-quality sources of protein with a complete amino acid profile and minimal additives. Webb suggests PEScience’s Select Protein Powder for muscle gain. It is a gamechanging protein supplement that contains 24 grams of whey and casein protein in each scoop for quick and slow digestion, providing your muscles with nutrients for up to seven hours.

Best Collagen Protein Powder

Collagen protein powder is derived from collagen, which is a structural protein found in our bodies. It plays a huge role in our skin, bones, muscles, tendons, and ligaments, providing structural support and helping maintain the integrity and elasticity of the tissues. Some of the biggest advantages of using collagen protein powder are that it promotes hydration, firmness, and elasticity for healthier skin, as well as helps to maintain the structure and strength of joints and bones.

Collagen by Revive is a potently dosed, halal-certified formula designed to support various aspects of everyday health. It is comprised of extremely high-quality all-natural ingredients such as hydrolyzed marine collagen peptides sourced from white fish, TRAACS® Magnesium, and Vitamin C. 1st Phorm’s Collagen contains 50mg per serving of Dermaval™, which is a revolutionary phytonutrient-rich complex that increases and helps maintain healthy levels of elastin in the body, perfect to add to a cup of coffee!

Best Casein Protein

Casein protein powder utilizes protein derived from milk, similar to whey protein. However, while whey protein is specifically used to digest protein quickly, casein is the exact opposite. It’s used when someone wants their protein to be slowly released, like when they’re sleeping or without food for an extended period of time.

Casein protein has its advantages, like promoting muscle recovery and reducing muscle protein breaking. It can also be used for weight management, as it tends to promote feelings of fullness. NutraBio Micellar Casein is a slow-digesting, anti-catabolic protein with a sustained release for prolonged amino acid delivery. Each serving is packed with five grams of BCAAs and five grams of Glutamine. Titan Nutrition’s 100% Micellar Casein is the most advanced sustained-release protein available, ideal for long-term anabolic support and recovery using only 100% native casein protein.

As you can see, there are plenty of protein powder options to choose from. There is a protein powder for every need, every dietary restriction, and every taste preference. When choosing your next protein powder, it’s important to look at what your goals are, what ingredients you want to have in it, and what flavor profile you think would suit you best.

Stop by the Nutrition Faktory in Franklin to find everything you need to start or upgrade your protein powder journey. Browse their vast selection of protein powders and begin to improve your overall well-being today. n

NUTRITION FAKTORY Cool Springs is locally owned and operated by Shannon Webb and located at 790 Jordan Road, #104 in Franklin, Tennessee. Build a healthier you with vitamins, supplements, healthy food, and more. Follow them on social media at @nutritionfaktorycoolsprings

Spring and Summer

FASHION TRENDS

By Aubree P. Burns

Hello Spring! Warmer temps and sunnier days are finally upon us, which means it’s time again to start embracing those cool and comfortable clothes. Let’s delve into spring and summer fashion tips and trends to welcome this warm season with a touch of style.

With the return of elevated dressing, the classics are back! Ladies pull out your accessories. Even with a white shirt and denim; bows, belts, bags, and layered jewelry are taking simple outfits to the next level. Trousers and wide-leg pants are making a comeback for both casual and polished looks. Lightweight spring and summer cardigans are finding their way atop dresses and blouses. Tailored jackets and blazers add an immediate cool factor for day-to-night dressing. Swapping out a daytime sneaker for a nighttime heel makes spring transitions a breeze. Timeless collared blouses, matching sets, monochromatic colorways, and bold prints are trending for all ages.

On a recent buying trip to Dallas Market, I saw firsthand some great ways to incorporate simple timeless additions to your wardrobe that keep you looking current and chic.

Sets

There is nothing easier than throwing on a matching set to immediately look put together. And we love easy! While lounge and travel sets were big in 2023, and still are, the sets making a splash for spring and summer are more elevated and polished. Tailored and collared tops provide more timeless and classic purchases for all ages. Dressed-up sets are being worn with sandals or wedges and even heels for a night out! Colorful and playful prints and patterns were plentiful. These sets are great because you can easily wear the top and bottom separately.

DRESSED-UP SETS ARE BEING WORN WITH SANDALS

OR WEDGES AND EVEN HEELS FOR A NIGHT OUT!

Ric Rac

A blast from the past with this darling wavy trim that is making a comeback. On a hem, as the straps, or the detail at the bodice of a dress or blouse. This was an unexpected trend we saw shown in so many different feminine pieces.

Blue

While the Pantone color of the year is Peach Fuzz a light delicate shade that sits between pink and orange, I saw blue, blue, and more blue. The shades varied from baby blue, sky blue, vibrant cobalt, navy, and tones of teal. They are serene, versatile, fresh, and attractive on just about every skin and hair tone. It was done on anything from a solid color midi dress, a printed top, or a chambray button down, to a classic blue and white stripe collared blouse. Of course, as we southerners know, denim blue is always here to stay!

Jewelry

Adding current jewelry pieces to your existing collection gives a chic layered look that is definitely trending. The ever-so-popular hoop earring is here to stay. From diamonds and pearls to colorful and lightweight resin, hoop earrings pair well with any outfit. Stackable bracelets and statement bangles are a must. Layer them up with the simplest outfits for an elevated look. More is more in my opinion!

STACKABLE BRACELETS AND STATEMENT BANGLES ARE A MUST. LAYER THEM UP WITH THE SIMPLEST OUTFITS FOR AN ELEVATED LOOK.

Handbags

A classic leather woven bag in a neutral or unexpected pop of color is a must-have in every closet. A solid color and no logo or hardware make it versatile and easy to wear with any outfit. I saw and ordered various styles from a bucket bag, clutch, tote bag, shoulder bag, and the ever so versatile and fan-favorite crossbody bag.

Stop by Aubree P. Boutique in Downtown Columbia to see these fashion trends and more. Visit my new space in The 808 House on Walker Street. As a women’s clothing, jewelry, and accessories boutique for any age, I would love to welcome you inside and help style you for any occasion. n

AUBREE PHILLIPS BURNS, owner of Aubree P. Boutique, is drawn to stylish clothes, jewelry, and accessories while keeping it affordable to look cute and feel your best. From Downtown Franklin to the boutique’s current home in Columbia, with more than seven years in business, Burns continues to connect women with style. Visit aubreep.com for additional information or follow her on social media at @aubreepboutique

Without a doubt, other than maybe allergies, spring is a favorite time of year. The best place to try your hand at bringing the season into your home is through your kitchen or dining room table. Table settings can convey the season so easily by choosing bright springy colors like the flowers that are popping up and the bright green grass that begins to perk up our yards. Have some pretty colored dishes or napkins? You've conquered half of the task! Add in some grocery store flower and you're almost there.

One thing to consider for your table is whether you are setting it simply to enjoy the tablescape or whether you are setting it for guests. If you're making your tablescape for pure enjoyment, the sky's the limit on centerpieces. A few favorite pieces of porcelain filled with cut greenery with fresh fruit scattered around are always beautiful and easy.

If you're entertaining guests at the table, always remember to keep those centerpieces low and lush. Your guests should be able to easily see each other, enjoy conversation, and not feel like they need to bob up and down to see over the giant floral arrangement or collection of large ceramic bunnies you have put in the middle of your table.

By Amy Montgomery

PHOTOS

For the actual place settings, do not allow the absence of a full set of dishes or china to stop you. Mixing and matching and blending in the high and the low will make for a much more interesting table. What is high and low? You could use your grandmother's vintage china for your dinner plates and add layers of everyday pottery salad plates, and a collection of mismatched fruit bowls to keep things relaxed. Layers? Yes! Keep things interesting by layering up your goodies. You may want to start with a tablecloth and add a placemat, and a charger, and then top off with those vintage dinner plates and go from there.

After the table coverings and you have layered your dishes, it’s time for napkins! Do not allow a shortage of napkins to hold you back. Your host and hostess end seats can always have complementary colors or different patterned napkins. Alternating napkins from seat to seat works like a charm, too. Your neatly folded napkin or perfectly coiffed napkin pulled through a decorative ring is properly at home, right where it belongs, to the left of the plate. A little short on space? Add the folded napkin on top of the plate.

Breaking rules when setting the table to create beauty and function is always encouraged, but there are a few hard and fast rules in American culture that really should be followed. The fork is always to the left of the plate, never on the right. To the right of the plate is your knife with the blade facing in and to the right of it is your spoon. Another little rule tip is not to place your fork on the napkin. This rule gets broken in photoshoots, but here's why it is so thoughtful not to do this at your table filled with guests your guests should be able to pick up the napkins without having to remove the fork. Finish up your place settings with glassware and you're ready to enjoy your handiwork!

Whether you choose to do your centerpiece first or last is up to you. Grocery store flowers can be very economical, and they are never in short supply of beautiful spring colors. Foraging your yard for cuttings of boxwood, magnolia, and varieties of evergreens is your best option to add to the market flowers. Keep the water fresh, remove greenery below the waterline, and cut your stems short.  Fresh fruit is always an option to add to your centerpiece and it will bring that breath of fresh spring joy to your table. Cut citrus fruits on some preserved moss will have a very pretty contrast in colors to complement your florals.

Setting a pretty table can lift your spirits, give you a feeling of accomplishment, and will welcome the spring season into your home. Enjoy this time of renewal and reflection starting at home! n

AMY MONTGOMERY has over 25 years of design experience and owns Amy Montgomery Home in Columbia, Tennessee. She delights in sharing her personal collection of vintage china and dishes with readers and is a lifestylist focused on home and delights in offering her customers an elevated customer service experience. Visit amymontgomeryhome.com for additional information and follow her on social media at @amymontgomeryhome

HHAMMERS & HIGH HEELS

THERE'S NO PLACE LIKE HOME

abitat for Humanity Williamson-Maury's (HFHWM) Hammers & High Heels fundraiser, presented by Community Health Systems, will return to the Factory at Franklin on Saturday, May 18, 2024, with a new theme, "There’s No Place Like Home."

Hammers & High Heels is HFHWM’s largest fundraiser of the year, bringing over 400 people together to raise $100,000 towards the Women Build home. "When contemplating our 15th annual Hammers & High Heels theme, we wanted it to encompass the generous hearts, smarts, and courage that goes into serving local families. Pairing perfectly with the heartwarming phrase, 'there's no place like home,' Emerald City felt like the natural choice," shared HFHWM Marketing and Events Manager, Bree DeMoss.

Guests of the Emerald City soirée will begin the evening with a gourmet plated dinner by the innovative and creative, Cater 615. The menu, adorned with green and gold, will include a Peruvian Statler chicken breast or Moroccan spiced cauliflower steak with green sauce, roasted Yukon gold potatoes, and Haricot Vert green beans with balsamic grilled pearl onions. For dessert, attendees will enjoy an "Over the Rainbow" fruit tart featuring vanilla bean, lemon curd, and rainbow-colored fresh berries. Additionally, libations will include a selection of beer courtesy of Mill Creek Brewing Company, wine, and signature cocktails crafted by Hidden Barn Whiskey.

PHOTOS

Attendees can kick off their ruby red heels and hit the dance floor as Emerald Empire takes the stage to play everyone's favorite party hits. The event will also feature a live and silent auction with items from local favorites, one-of-a-kind experiences, and destinations you'll want to jump at! All of the money will go towards purchasing the building materials needed to construct the future home of single mother and Franklin-native, Chasity Britton.

Growing up with divorced parents, Britton watched her mother work multiple jobs to make ends meet for their family. In 1999, their lives would be changed forever after receiving a home through Habitat for Humanity. Experiencing the positive impact of homeownership firsthand, Britton has dreamed of owning her own home.

Sponsors

PRESENTING SPONSOR

Community Health Systems

— PLATINUM SPONSOR

Nissan

— SILVER SPONSORS

Fifth Third Bank, Fourth Capital

— BEER SPONSOR

Mill Creek Brewing Company

— SIGNATURE DRINK SPONSOR

Hidden Barn Whiskey

Since becoming a single mother at 19, Britton has worked hard to provide for her four kids. Their family has spent many years in public housing and Section 8 homes, but she has never lost faith in building a better future for her family. Through Habitat, her dreams are finally coming true. n

HFHWM greatly appreciates your support of their mission and tickets are available March 1, 2024, for Hammer & High Heels, with tables ($1,500), half tables ($750), and individual tickets ($150) for purchase at womenbuildtn.com. Follow them on social media at @hfhwm and watch them build a better future.

BreakingTHE SILENCE

EMPOWERING WOMEN THROUGH PELVIC HEALTH SOLUTIONS

Explore the comprehensive approach to pelvic health at Williamson Health Urogynecology and Pelvic Health, where individualized care meets cutting-edge solutions.

Pelvic health issues aren’t the easiest subjects to talk about, but Jennifer Tatalovich, M.D., wants to empower women to speak up. “We have so many different treatment options now,” Dr. Tatalovich said. “There is no reason to suffer in silence because we are almost always able to improve pain and quality of life through medication, surgery, or a combination of both.”

Dr. Tatalovich is one of a team of specialists at Williamson Health Urogynecology and Pelvic Health, part of Williamson Health Medical Group. This growing network has more than 50 physicians and advanced care practitioners working collaboratively to provide consistent and coordinated care through a multidisciplinary, patientcentered approach.

The providers at Williamson Health Urogynecology and Pelvic Health, comprised of Barry Jarnagin, M.D., Karlie Calderon, PA-C, and Dr. Tatalovich, help women dealing with everything from complicated gynecological issues to pelvic organ prolapse, pelvic pain, urinary or fecal incontinence, interstitial cystitis, endometriosis, uterine fibroids, ovarian cysts, sexual health issues and much more.

Pelvic pain is one of the conditions Dr. Tatalovich treats the most. Pelvic pain can have multiple causes, including endometriosis. Treatment often begins conservatively, Dr. Tatalovich cautioned, with birth control pills or newer hormone-blocking medications. Surgery is usually not the first option, despite common misconceptions. “Being diagnosed with these conditions doesn’t automatically mean surgery or a hysterectomy,” she said. “With laparoscopy and other treatments, we’re sometimes able to target endometriosis lesions or fibroids without affecting a patient’s fertility.”

PHOTO BY AMANDA LAGINESS

If surgery is determined to be the best treatment, Dr. Tatalovich and the Williamson Health Urogynecology and Pelvic Health team offer the most advanced surgical options, including laparoscopic and robotic hysterectomies; minimally invasive treatments for fibroids, minimally invasive treatments for incontinence, such as slings and sacroneuromodulation, and much more.

With all these options available, Dr. Tatalovich says there’s no reason to grit your teeth and endure if you’re experiencing pelvic pain. “Pain isn’t normal,” she said. “If you’re in pain, and it’s happening on a daily or recurrent basis, we want to help you figure out what is causing it.”

Dr. Tatalovich understands that patients might feel embarrassed or nervous about talking with their physician about a pelvic health issue, but it’s often the first step to a better quality of life. “We are a specialty practice, so when patients come to us, they’ve already tried a lot of the more common treatments and can sometimes feel a little hopeless,” Dr. Tatalovich said. “What I want our patients to know is that you’re not alone, and you do have options. The first treatment or therapy tried may not get the result we want, but we’ll keep exploring our options until we do.”

MARCH IS ENDOMETRIOSIS AWARENESS MONTH

FAST FACTS

ABOUT ENDOMETRIOSIS

What is it?

A painful condition in which uterine tissue grows outside the uterus, often affecting the fallopian tubes and ovaries.

Who does it affect? of women 5-10%

How is it treated?

Treatment begins conservatively with birth control and other oral medications. Surgery can be used to remove or destroy legions. A hysterectomy may be necessary in very severe cases.

Learn more about Williamson Health Urogynecology and Pelvic Health and the compassionate, cutting-edge care these specialists provide at WilliamsonHealth.org/Urogynecology n

BEACHFRONT

Situated on 100 acres of Mayan coastline, Hilton Cancun, an All-Inclusive Resort is just 10 miles from Cancun International Airport, and 19 miles south of Cancun’s popular Hotel Zone providing a secluded one-of-akind beachfront escape to paradise. Set on a secluded stretch of Mayan coastline, Hilton Cancun feels like a lost paradise with the perfect blend of Mexican heritage and modern sophistication. With panoramic ocean views, authentic global cuisine, oceanfront pools, and a wealth of unexpected delights, everyone in the family can be entertained yet infinitely relaxed.

HILTON CANCUN AN ALL-INCLUSIVE RESORT

TRAVEL FEATURE

Opened in November 2021, Hilton Cancun is nestled between Cancun and the quiet fishing village of Puerto Morelos. The resort features 715 stylish guest rooms inspired by local artisans’ crafts and the surrounding elements of the environment. These modern and expansive guest rooms offer stunning panoramic views of nature, the ocean, or the resort’s sought-after Swim-Up Poolside rooms.

The resort has 12 all-inclusive authentic, globally inspired gastronomic experiences, including five signature restaurants, a kid-friendly, all-youcan-eat Ice Cream and Churro Shop, and a taqueria with a mezcal and tequila bar. Guests can savor the rich traditions of Mexican cuisine at Maxal where they will explore the diverse regions and enjoy time-honored dishes and flavor combinations from across Mexico. La Luce Restaurant, a convivial trattoria positioned around a central wood-fired pizza oven, offers Mediterranean classics accompanied by carafes of wine and spritzes, while Auma Steakhouse, the open-fire grill experiential and entertaining restaurant features prime cuts and house specialties where meals unfold with ritualistic theater in full view of fire and flame. Sunan punctuates the resort’s diverse food and beverage portfolio, providing a taste of Southeast Asia. Just steps from the beach, Vela is a high-energy all-day lounge influenced by the colors, flavors, sights, and sounds of the region.

La Luce Restaurant

Hilton Cancun offers its guests a wide variety of action-packed and culturally immersive activities, both on land and water. The private Splash Pool features fun slides, beach games, and water toys as well as a pool with lounge chairs surrounded by palm trees and easy access to Sunan and Maxal for drinks and signature dishes. The resort offers two additional extensive oceanfront pools, one for families and one for those seeking a more serene and relaxing escape. Additional amenities include wellness programming, a stateof-the-art fitness center, live shows, and nightly happenings such as the resort’s culturally immersive Fiesta Show.

The resort’s kids club is a safe, friendly, and colorful space bursting with stimulating games and activities. Designed for kids ages 4-12, the programming makes for days and nights filled with education and exploration. Engaging activities include culturally inspired art projects such as jewelry making, face painting, mini chef cooking classes, scavenger hunts, and dance classes all of which allow children to discover new treasures and talents. The kids club even offers evening entertainment including themed parties, mini disco, glow-in-the-dark games, and movie nights all lighting up the evenings for some excitement before bedtime.

Auma Steakhouse

For teens, the resort's teen zone is an exclusive lounge for ages 13 to 17, offering them the freedom of a dedicated space to relax, socialize, and explore. It provides hours of entertainment, including a climbing wall, musical concerts and performances that are presented at the hotel’s amphitheater, Spanish lessons, and even a DJ lab where teens can try their skills at mixing music. This space is a fully immersive experience designed to bring each other together while trying and learning new things.

Hilton Cancun also provides ample options in meetings and events venues and services in a prime location. With 55,000 sq. ft. of event space, each area is tailored to help celebrate any of life’s milestones. From conferences to birthday parties, weddings, and more, these spaces fit any gathering. To further solidify that all-inclusive experience, the resort offers an expert events team to handle all planning needs for a truly effortless celebration in Cancun without ever having to lift a finger.

Enjoy a family or friends’ getaway where memories are just waiting to be made. After a quick three-hour flight from Nashville, gather with loved ones at Hilton Cancun and experience this extraordinary all-inclusive beachside hotel with all the amenities! To book your beachfront oasis vacation, visit Hilton.com and follow them on social media at @hiltoncancun. n

Auma Steakhouse

TRENDY HATS

FOR MAMA AND MINIS

BOHO BELLA HAT CO

By Elizabeth Shane

PHOTOS BY ZACH STEIGER

Hats are a trendy accessory that can be attributed to several elements such as fashion, versatility, and functionality. They are a marvelous way to display one’s individuality allowing you to showcase your unique sense of self. Hats add a stylish element to any outfit, enhancing overall appearance, and come in various shapes, sizes, and materials providing stunning looks for accessorizing. Whether it's a wide-brimmed sun hat for summer or a sophisticated Fedora for winter, the combination of style and functionality makes hats appealing for any season.

In December 2022, Columbia resident Brittany Steiger was looking for cute hats for her young daughters, Abella (11), Penny (7), and Rosie (3). While searching for stylish and reasonably priced kids’ hats, she found herself unsuccessful. “I couldn't find any hats I liked so one day I threw some together,” explained Steiger. “I am super crafty and creative. I have a degree in photography and an eye for detail so I decided to make some cute stylish hats myself for my girls that didn’t cost a fortune.”

After friends and neighbors saw the finished products, they all wanted hats for their daughters and themselves and Boho Bella Hat Co came to be. “It all fell into place, and I built it into something like a side hustle,” Steiger laughed. As a full-time mom, part-time hobby farmer, and hat lover Steiger’s dream is to create hats that help kids and ladies find their inner boldness and style.

Boho Bella Hat Co showcases felt hats in diverse styles and colors, enabling you to craft a hat that reflects your personality and unique fashion sense. As the designer, Steiger guides her clients while choosing decorative options that align with their tastes and preferences. From ribbons to feathers and other organics or jewelry, almost anything can be included to add details to the hats.

“Typically, people pick out three ribbons or fabrics as accents for the band part of the hat. I then add things like pins, incorporate special meaningful things like a piece of jewelry, and can even brand initials or names on the hats,” explained Steiger. To add the finishing touch, Steiger then generally builds some sort of mini bouquet from dried flowers, wheat, and feathers from her farm’s chickens and turkeys. “It’s so fun to watch people work through the creative process,” she said. “A lot of people are overwhelmed by it, but once they get started they think the process is really fun.”

Most clients are women, however, Boho Bella Hat Co does sell men’s hats. Kids hats range from $35 to $45 with adult hats priced at $50 to $60. Neutral colors are the most popular with cream, beige, tan, and light brown being the top colors. “I love it when people want a color other than a neutral. It's so much fun to make something with a pop of color,” Steiger said.

Since starting her business, Boho Bell Hat Co has participated in First Fridays in Columbia, Second Saturdays at the Factory at Columbia, A Very Maury Christmas, and has plans to participate in the Homestead Festival in June this year. “I enjoy doing markets and interacting with all the people. So many people think wearing a hat is intimidating, but I think a hat is a confidence booster,” Steiger stated. “People come up to me and say, ‘I am not a hat person, or I don’t have anywhere to wear a hat.’ I tell them you can wear a hat anywhere. Walk out your door and wear it to the grocery store with confidence!”

Currently, Steiger does mostly pop-ups and private parties from Columbia to Nashville, and this year she is looking into working with local boutiques to carry her finished hats. “Honestly, I enjoy the business and it keeps me busy and creative. I will continue to grow [my business], but at a pace that's sustainable for our family. My husband Zach is very supportive and helps with social media, but it’s my thing,” Steiger concluded.

Follow Steiger’s Boho Bell Hat Co on social media at @bohobellahatco for upcoming events and DM to book a private party or pop-up. Wear that hat with style, and feel confident in your fashion statement! n

LET'S CLEAN OUT!

NUTRITION SIMPLIFIED

B y Lydia Fowler

This year our company, Climb Performance Therapies, decided on a WOTY, word of the year, much like we had our previous two years of private practice. Due to an incredible need for this word in my own life, I brought it up in Climb’s year-end 2023 meeting. Brittany Ryan, cofounder and physical therapist, was immediately on board for a year of SIMPLIFYing! It is just the two of us who own and operate the company, but we truly take a team approach. Needless to say we are already pretty simple. That won’t stop us from simplifying even more. We can always do better for our clients and ourselves! Who else is in?!

SIMPLIFY

What do you think of in your own life when you hear the word simplify? Picturing quite the opposite from your current way of living? You could even be so bold as to call this picture a dreamland. Reign it in! Let’s be realistic. To simplify make it simpler or easier to do. In this context, how about we simplify life? Make life easier?

I wrote this on one of those beautiful snow days just inside 2024, the year of the dragon. This new year is predicted to be the year of fresh starts, as well as offer opportunities and abundance. I certainly hope you have felt some portion of that in your life so far in the new year. Keep in mind that the first couple of months of a new year are not the only time to have fresh starts. Each day is a new day to live the life we desire and are called to for a greater purpose.

Our purpose at Climb Performance Therapies is simple in concept, but impactful to each person as a whole. We have a passion for teaching others how to gain joy in body awareness, mobility, and strength while helping simplify their approach to nutrition. As the dietitian speaking for this article, I want to focus on the last part of that sentence simplify their approach to nutrition. If you haven’t been witness to the media overcomplicating nutrition, then I believe you have been living under a rock. If that is true, please let me know how and when I can join you. It is overwhelming to hear daily about the latest nutrition/diet craze. If you are over it and looking for a simplified way of approaching nutrition, we hope you can follow along this year as we lay out some realistic action steps for implementing more simplified nutrition practices into your life.

Where do I start, Lydia? Your environment! Your environment can include your home, car, office wherever you spend your time day in and day out. How you set up your environment, the things you allow to live there in that space, the things that you allow to pass in and out of it, and the feelings felt in it all play a part in your nutrition and overall health. Do you feel peace or overwhelm in your environment? A decluttered environment promotes a decluttered mind. Let’s think of spring cleaning for all of your environments!

OUR PURPOSE AT CLIMB PERFORMANCE THERAPIES IS SIMPLE IN CONCEPT, BUT IMPACTFUL TO EACH PERSON AS A WHOLE. WE HAVE A PASSION FOR TEACHING OTHERS HOW TO GAIN JOY IN BODY AWARENESS, MOBILITY, AND STRENGTH WHILE HELPING SIMPLIFY THEIR APPROACH TO NUTRITION.

SIMPLE SPRING-CLEANING LIST

Mindset

Clean out your mind. Focus on what you CAN do. Perfection is not the goal. Taking one step toward your goal at a time and making progress is the goal. That climb is ours and each person’s mountain is different. There are no comparisons to be made.

Inventory

Take inventory of what you find in each of your environments home, car, and office. Don’t stop there if you have more and make a detailed list if you can. Please, go ahead and write it down!

Move It

Items that are not being used or not positively contributing to your health and happiness can move to either the trash or giveaway pile. This could be clutter in general or the stash of Cheez-It® snack crackers in the top cabinet. Don’t leave any stones unturned and don’t forget to cross it off the list! Ask any of my friends I hate to waste, so I get not wanting to throw anything away. If I can do it, then I promise you can too. The feeling of a fresh start can be yours!

Kitchen Clean Out

A couple of my favorite kitchen clean-out recipes are homemade granola with all the nuts and seeds I have, I’m actually baking some in the oven now as I type it smells heavenly, and a kitchen sink muffin, aka morning glory muffin, with any leftover fruits and vegetables still hanging around the kitchen. Please give them a try. It’s a great way to clean out the kitchen and eating them will bring a smile to your face every time!

Crispy Oat Granola

BY DR. WILL BULSIEWICZ, MD MSCI FIBER FUELED

Ingredients

2 cups rolled oats

1 cup unsweetened shredded coconut

1 cup chopped walnuts

2 tablespoons chia seeds

2 tablespoons hemp seeds

2 tablespoons ground flaxseed

Instructions

1. Preheat oven to 250º F.

1 teaspoon ground cinnamon

¼ teaspoon salt

2 tablespoons organic sunflower oil (or coconut oil)

¼ cup 100% maple syrup

1 teaspoon vanilla extract

Optional ½ cup dried cranberries

2. Line a rimmed baking sheet with parchment paper.

3. In a large bowl, combine the oats, coconut, walnuts, chia seeds, hemp seeds, flaxseed, cinnamon and salt.

4. In a small saucepan over medium heat, whisk the oil and maple syrup. Bring to a simmer, then remove from the heat and add the vanilla.

5. Add the syrup mixture to the oat mixture and mix thoroughly. Spread the granola in a single layer on the prepared baking sheet. Bake for 90 minutes, stirring every 15 minutes, until golden brown.

6. Cool completely, then stir in the dried cranberries is using. Transfer to an airtight container and store for several weeks.

One-Bowl Kitchen Sink Muffins (aka Morning Glory Muffins)

The traditional Morning Glory muffin, originating from Morning Glory Cafe in Nantucket, boasts a medley of classic ingredients such as shredded coconut, raisins, apple, pineapple, carrots, and nuts. It's essentially the all-encompassing kitchen sink of muffins. One of the delightful aspects of Morning Glory muffins is you can easily swap ingredients based on what you have or omit elements that may not suit your taste. So clean out that kitchen and enjoy!

Follow Climb Performance Therapies for nutrition and health tips on social media at @climb.ptnutrition and visit climbptnutrition.com for additional information. n

Kitchen Sink Muffins aka Morning Glory Muffins

RECIPE BY SURUCHI AVASTHI, CAMILLE STYLES FOOD EDITOR

Ingredients

1/2 cup brown sugar or coconut sugar

1/2 cup maple syrup

1/4 cup olive oil

2 eggs

8 oz unsweetened apple sauce (2 apple sauce lunchbox cups)

3 packed cups of fresh grated fruit and veg (I used 2 medium carrots, 1zucchini, and 1 gala apple) wring out as much liquid as you can with a kitchen towel

1/2 cup unsweetened shredded coconut

3/4 tsp salt

1 tsp cinnamon

Freshly grated nutmeg (optional but I think makes a difference in the flavor)

1/4 cup oat flour (take 1/4 cup rolled oats and blitz in a blender into coarse flour, or use storebought oat flour)

1 1/2 cups whole wheat flour

1 tsp baking soda

1/2 tsp baking powder

Sliced almonds and rolled oats for topping

Instructions

1. Preheat oven to 400º F

2. Line a 12-cup muffin tray with liners.

3. Mix the brown sugar, maple syrup, and olive in a stand mixer until smooth and syrupy.

4. Add the eggs, and combine.

5. Add the apple sauce and combine.

6. Add the grated fruit and veg and combine.

7. Add the shredded coconut and combine.

8. Whisk the dry ingredients and spices together in a bowl, then add to the bowl of the stand mixer. Stir in mixer until JUST combined, finish mixing by hand with a spatula this will help prevent overmixing and tough muffins.

9. Fill muffin liner cups to the top (I used three scoops of a 1.5 tbsp cookie scoop) this will help get more of a domed bakery look rather than filling 3/4 of the way to the top

10. Bake at 400º F for 23–25 minutes until a toothpick comes out clean don’t overbake.

11. Let cool in muffin tray for 5 minutes, then cool on a wire rack.

LYDIA FOWLER, MS, RD, LDN, CPT, is a Co-Founder, Registered Dietician, and Personal Trainer at Climb Performance Therapies in Columbia, Tennessee. Follow Climb on social media at @climb.ptnutrition or visit climbptnutrition.com for additional information on their practice.

Brittany Ryan and Lydia Fowler of Climb Performance Therapies.

By Mary Elizabeth Neas

Iopened the garage door and coughed.

There was a certain amount of dusting that needed to be done before I could even think about getting started on this project. The place was mostly empty, except for a few boxes, a workbench complete with mechanical tools, and a band setup that hadn’t been touched since the incident.

Nevertheless, it had been gathering dust since December, and if I was going to be giving drum lessons, it had to be cleaned.

“Any snakes in there?” Kade called. Kaden Bradly Lou was standing ten feet behind me, almost six feet tall and deathly afraid of anything that crawls. I pulled the chain to the lights and squinted. “I don’t think so,” I shouted. “There may have been a raccoon or two, but the only things left seem to be spiders.”

Kade backed up even further. “Spiders? How many? What kind? Where are they?” I turned on my heels, “I don’t know, I just see webs.” He had backed up almost to the end of the driveway and was running both of his hands through his dark hair. I laughed at him.

It was never going to not be funny to see someone so tall and confident run away from something as small as a spider.

“Kade, get over here,” I said. “NO! It’s not safe,” he called. “Yes, it is!” I was getting annoyed, “Do you want to learn drums or not?” He replied, “Can’t you just bring them out here?” I walked toward him, “Yeah, if you want the cops called.”

If he wasn’t going to help me clean out the garage, I wasn’t going to put the band back together. The early April sun was making his already obnoxious Hawaiian shirt even brighter. The way we were both dressed suggested that the band had never fallen apart in the first place. My jean shorts and off-white cardigan and his layered white tank top and Hawaiian shirt combo with black pants, almost the same outfits we were wearing the first time we got a gig. I reached the end of the driveway and looked over my shoulder, and the memories came back to me in crashing waves: the day I spent setting up the space, weekend practices, school talent shows, the time we got into a Nashville

recording studio. It should have been nostalgic, but I didn’t miss it that much. I felt the humor and optimism I’d woken up with slowly draining.

“Is this really about the spiders? Or is it about Josie?” I took the space beside him, looking at the garage.

He sighed and tugged on his shirt. “There really wasn’t anything we could do, was there?” I ran my hands through my hair. It always seemed like we had the same nervous habits. “I don’t think so, hurting you was her decision. The rest was just a mess.”

Josie Louise Patric was our old bass player. She and Kade had been dating for years, but one day we found out she was trying to move in with a singer from California. Then, she packed up and left, and we hadn’t heard anything in months. Kade, for his part, took it pretty well for the first week, but after that, he refused to find a new bassist and blew up at the rest of us until we just decided to call it and take a break. I thought we were ready to come back now, but things were definitely going to be different.

“Is five months too soon?” I asked. Kade looked at the ground. The wind picked up, and the sounds of kids playing in various yards grew louder. The sounds of faraway cars and distant birds completed the soundtrack. He looked up a little, “I don’t think so; if we don’t start now, it’ll never happen.”

“Fair,” I admitted, “and are you sure you want to play drums? I can play whatever if you still want the main vocals.”  Kade shook his head, “No, I messed up. I need to take a step back, and drums seem like a good fit.” I hated to admit that he was right; this was the first change that needed to be made. From now on LabTunes will be a group effort, not just Kade and the gang. He spoke up, “Okay, let's do this, spiders and all.” He hooked my arm, and we took a forward march to the dusty, spider-filled garage.

We both set to work moving the set outside. The mic stands and drum kit needed to be cleaned, and the amps and pedals needed to be rearranged. I put Kade to work sweeping out the garage while I polished up the kit. The weather was nice for the middle of April in Tennessee. I hummed along to the soft rock Kade had put on while I de-rusted the cymbals. The wind continued to gently wave the new green branches of the trees in the yard and the low sun in the sky made for a cool day. There really wasn’t a better day to do this.

I heard singing and looked up to find Kade was doing more singing than cleaning, using the broom as a microphone, and dancing around the garage. “And you’ll find her … sitting in the back of the bar … ba du da du da du.”  I joined in, “She’s talking to the ex-front man of her favorite band she ain’t heard yet ...”

Then the broom turned from a microphone to a guitar, and he started mimicking the way I used to dance around the stage to the guitar line. I put down the screwdriver and searched around for a rag that I had put down, continuing to half laugh half sing. Slowly but surely, the bolt came loose from the cymbal, and we were back in business. The sun dragged across the sky, moving the shadows off the driveway leaving the drums in a blinding spotlight.

I looked down at my watch, it was 2:30 pm I heard brushing from the garage Kade was actually sweeping and singing. I remembered why he was our frontman, there was something about his voice that wove into the instrumentals so perfectly that it filled in every nook and cranny.

“Can I listen,” sweep. “For the drag of the hand, towards fission,” sweep. “She’s losing battles, to tempting shadows, when she’s alone,” sweep. “For all that I know,” sweep. It was effortless, and I didn’t know whether to laugh or not. I just stood there until he was done. “Cause if you needed someone else

to help you fight off your demons, you’re just a body, just a shell, just a heart that stopped beating,” sweep, “So when I, spent the night, in the gaze of strange eyes would you mind? Oh, tell me would you mind?”

He’d dropped the broom and had his head tilted towards the ceiling. I guessed he hadn’t been looking at what he was doing, judging by the number of cobwebs on his pants and the jar of bolts that was now on the floor. The song ended and the next one began, something slow and cinematic that I can never remember the name of. The song before, I remembered vividly as the one he’d blasted in the passenger seat of my car as we drove back from the airport, defeated, the night Josie left.

I gave him a second to breathe before I said anything. “Are you done?” I laughed, leaning on the frame of the garage door. Kade jumped and picked up the broom, “Good night, Rey. No, I haven’t mopped yet.”

“And the bolts?” He scratched his head, “Yeah, I bumped into the bench.” He shrugged and pushed back his hair before going to fill up the mop bucket. “Right, I’m done with the kit, so why don’t you mop that half while I pick up over here?”  I spent about five minutes picking up every single bolt and moving boxes under the bench. By the time I had finished putting the bench back together, Kade was almost done with the first half of the floor. The streaks of mop water on the floor swirled in wide circles where he had been dancing around as he went. I laughed; maybe this would turn out better than I thought. I had been worried about Kade coming back, and how everyone else would take it.

Since Josie left, I had noticed the maturity he had gained in the six years we had known each other had disappeared. The frat boy I’d found sitting on the steps of the science building pulling his hair out because he had forgotten to study for his chemistry final, was the same man that was dancing around my

garage. “Hey dancing king,” I called, “want to mop this side?”

I left him to it and assessed the mess that had been moved from the garage to the driveway. Besides the clean drum kit, some amps and pedals needed to be organized, and noise-buffering cloth tarps needed to be washed and hung back up. The good thing was, the pile was more of a hill than a mountain to tackle and most of it needed to be done after the floor dried. I could do it all myself, but it would take longer than I’d like it to.

I sighed and reached around my wrist for a hair tie. I don’t know if it was the heat or the stress, but my hair had to go up. The green leaves of thick beech trees rustled as I stared off into Webster Street. The sun was settling into 3 o’clock and the light was streaming through the trees on the other side of the street. The sounds of cars passing on the main road were becoming more frequent with the rush home drawing closer.

“Okay, done.” Kade was now standing behind me, “You good?”  I scratched my head, “Yeah, just looking at what’s left. We could wash the tarps while the floor dries since we can’t exactly put electric equipment back on a wet floor.”

He gathered the tarps off the concrete. “We can take them back to my place, I think my dryer is bigger than yours.” I shrugged, “Sure.” I unplugged the speaker before picking up half of the pile, and we started the walk back to Kade’s house. It was a less than five-minute walk to his house, even while carrying almost ten yards of fabric.

When we reached his front porch, he dumped his half of the tarps on my head while he dug for his keys. “Hey, I’m not a coat rack.” I laughed. “Yeah, you’re not tall enough for that.” Keys jingled in the door and when the jingling stopped I heard the door open. “Here,” Kade laughed, taking some of the tarps off my face.

We gathered all of them and dragged them into the house. Kade’s house was darker compared to my olive and white decor, navy blue walls with gray accents and black furniture. We dumped the tarps on the living room floor to see exactly what we were working with and I said, “Let’s just split the pile into four and put in one at a time.”

Kade took the first pile back into the laundry room while I split the rest up. I heard the machine shut and start rumbling. He emerged from the back of the house and looked at his watch. “It’s almost four, why don’t I take care of the rest of this tonight, and you can organize the amps and pedals like you want?”

I yawned, “Sounds good.” I looked around at the small mountains of fabric, “Are you sure you can handle this?” He smiled and replied, “Positive.” I left him to it. Chances were, he would put the first pile in the dryer and forget about the rest, but that was a problem for tomorrow.

As I walked back to my house, cars began pulling into driveways as the regular workday was coming to a close. The wind rustled the trees above me that were providing dense shade against the sun. Since we were only a month into daylight savings time, the sun was getting ready to paint the sky in its evening pinks and oranges, and the sounds of parents calling their kids home from their after-school adventures filled the air. It didn’t seem that long ago that I was climbing over creeks with the neighborhood kids and having to leave the far-off jungles of the Amazon and come home for dinner. Now, I was a grown-up, teaching music while I saved up to build my recording studio.

“Evening, Regan,” someone shouted. I looked around to find a middle-aged, blond-haired woman leaning out of her front door. “Hello, Mrs. Charlie,” I smiled. Her son, Huge, took guitar lessons from me on Wednesdays, and they had been the first to welcome me to the

neighborhood two years ago. “Just wanted to let you know Huge broke his arm at recess this week and will be in a cast for a little bit. He was really looking forward to showing you his new guitar, but the poor guy can’t use his left hand for a little bit.”

“Aw, well, tell him I said I hope he feels better, and I can’t wait to see it.” Mrs. Charlie smiled, “Will do! He really does love music, thank you for everything you’ve done.” A light came on upstairs, and a little boy looked out of the window. Huge was upstairs, waving at me with a red cast covered in drawings trying to get my attention, “Of course, ma’am.” Mrs. Charlie looked up and saw her son in the window. She shook her head. “All right then, you have a good night, dear.”

“You too,” I waved and went to walk away, but stopped one more time to wave back at Huge. Mrs. Charlie had run inside to get him down from the window and he was still trying to get my attention as his mom pulled him down. I laughed, the kid was known for climbing on the roof from his bedroom window, something he bragged about often while I tuned his guitar.

When I made it back to my house, I looked at the mess that still needed to be cleaned off the driveway. The garage wasn’t attached to the house and would better be described as a shed since I kept the old 1975 Thunderbird parked outside. Nonetheless, the set couldn’t be left outside all night, so I checked to see that the floor was dry and began pulling the set back inside. I put the drum kit in the middle and slid it back as far as I could while still leaving room for Kade to sit behind it. Then I put the mic stands to the right of the kit temporarily and moved the amps inside. The bass and guitar amps went to the left of the kit where they could both reach the wall outlet and the pedal board which still needed dusting went in front of the guitar amp. I then looked around the stone-gray garage, and something looked off. It looked too sterile, more like a storage container than

a practice space. The string lights; I had left them outside. I went back out and began stringing them on the hooks around the walls.

As I moved around space, I caught a glimpse of myself in the reflection of the window. Not even the sunset could cover up my winter pale skin, and my light brown ponytail was beginning to fall out, leaving my shaggy bangs floating around my forehead. I was a mess but looking at myself I saw a younger version of me; 17 and smiling as I hung lights around my parents' garage, back when I hated my freckles and wore nothing but band T-shirts and jeans. The place was mine now, and the difference between 17 and 25 was astronomic. When my parents moved out of the old neighborhood and halfway across the country to Utah, they sold me the old house and called it my graduation present. Now, twenty-something and starting my life, I got to make this place my own.

When I finished hanging up the lights, I looked around. The whole place felt warmer. The yellow lights sparkled and the view of the setting sun outside was golden-like waving wheat fields, and warm and familiar like my grandmother’s house. I decided to call it quits for the night, shut off the garage lights, and head inside. My house was open with windows on almost every wall, and every window was filled with various plants. The walls were olive green with off-white trim and the stairs leading to the two small rooms upstairs were covered in the same stained oak wood that my dad had installed in the rest of the house.

As I moved around my kitchen, mindlessly looking for something to eat, I found myself doing something my mother called mourning my teenage years where I let myself get lost in the past and began to regret things. I’ve always found it strange that she calls it that because, to be quite frank, I was never really a teenager, in the media’s

opinion of course. I never spent nights driving around with my friends, talking about nothing and everything as we listened to bad music or going for ice cream after dances and taking bad pictures of each other. My friends left me to myself aside from the occasional, “Can you come over and help me with this assignment?” or “I love you so much, could you please run lights in the play this year?”

As my mom describes it, I grew up when I was six and never looked back. There were moments where I felt like a real teen, like sitting on my bathroom counter painting my nails and listening to The Smiths or taking myself to the mall in Cool Springs to window shop. Other than that, I was an adult in a kid’s body, with all the responsibility with none of the freedom. I loved music though; my entire life was my guitar and my dad’s records. That’s how I got here, teaching music and trying to make this band work. Kade is a whole different story, but he waltzed into my life by accident, and it has been quite the rollercoaster since.

I finally decided on the leftover tomato soup in my fridge and a grilled cheese. I hummed as I heated everything and watched 5 o’clock turn into 6 o’clock as I ate at the kitchen island. The world was slowing down as the sky got darker, and the chorus of birds became crickets again. I looked at the corkboard hanging on the wall across from me. It was covered in pictures of the band over the past three years. Polaroids of Kade and Grey Caleb Roberts having lifting contests, Sunny Jo Preston looking majestic under the purple lights with her acoustic guitar, Josie and I standing back-to-back with our respective guitars, Kade playing piano, group pictures from gigs and trips. I wanted to get back there, back to my crazy life, not famous but fun.

I didn’t care it was only 6:30 pm, I was tired. So, I picked up The Hobbit and went to read it until I fell asleep. At 10:30 am the

next morning, Kade, surprisingly, was in my driveway with the tarps. We spent about an hour pinning them on the walls and rearranging the band setup until it looked like a real practice set, mic stands in the front, drums in the back, guitar on the left, bass on the right, and computer setup on the cleared off bench. Then came the interesting part, teaching him to play drums. Though drums were more of Grey’s specialty, I was tasked with teaching Kade to play a new instrument since I was the music teacher. I wasn’t starting from scratch since Kade had some experience; in high school anyway. Though it had been over seven years since his front ensemble days, I got the feeling that he’d be less than willing to make corrections.

Kade was leaning on the workbench, attempting to toss and catch a drumstick. His body language screamed, I know that I’m better than you, his signature, at least before Josie caught his attention. He’d prided himself on being dark and mysterious, but the fact that his fraternity voted him class clown three years in a row says otherwise. I was trying not to laugh at him again, every time he dropped a stick, he frantically tried to catch it before it hit the floor.

I pulled an extra stool next to the drum set. “Okay, lesson one.” Kade kept on staring out of the garage, the sounds of birds filled the dead space. “Kaden,” I tried again, louder than I intended and he looked up sharply, “Hmm?” I gestured towards the set, “Drums? Do you want to get started?”

He sat down, looking the set over, “How hard could it be?” I snorted, “This is a bit different than tympany or bells, but let’s see what you remember anyway.” He blinked and looked at the sticks in his hands, and back at the set, “Snare, bass, and three cymbals, not sure about these two. I guess it's been a while.”

Trying not to use my teacher's voice I said, “Right, did you play quads at all in high school?” He replied, “Some, I never marched

with them, but I played a little of everything.” He played a decent roll on the snare and finished with a cymbal crash. “Not bad. Do you read sheet music?” I asked as I reached for a folder of our old music. “I’m a bit rusty but sure,” Kade remarked.

I flipped through the folder and pulled out the drum part for “Sara-tonin.” It was the first song we wrote together in college. Kade was head-over-heels in love with this girl from Bio 1 and showed up at my dorm at three in the morning wanting me to try the guitar line from the song he wrote for her. It was the most confusing thing I’d ever read, and I ended up spending the rest of the night rewriting it. Though the R.A. didn’t appreciate me having a boy in my dorm so late or that I was using my dorm as a practice room, it was one of those rare moments that I felt like a real teenager.

“Here, this one should be beginner-friendly. I think Grey had only been playing for two months when he wrote it.” I clipped the sheet into the stand and reached for my guitar. I heard Kade working through the rhythm as I dug around for an amp cord that would reach across the garage. I decided to pull out the old wood-grain Fender, my first electric guitar. I was still playing it when the band first started and even though I didn’t use it too often, it gave the song its original raw sound, not too flashy or powerful. My current blue and black modified Mustang was too powerful for our original indie-rock sound, I built it specifically for the solos that I’d found myself writing recently.

I hooked the Fender up to the main amp and tuned it while I talked to Kade about the rhythm. “You got it, or do you have questions?” He confidently tried the main rhythm stating, “No, this one runs in my blood at this point.” It wasn’t the worst thing I’d ever heard, but there were going to be weeks' worth of practice before he was band-ready. “Right, I’m going to run through the guitar part. Do your best to follow along

and stop if you get too off-beat. The most important part is hitting the crash cymbals at the right time.”

He smiled, “But you don’t wanna talk about it,” crash, crash, crash, “I’ll walk you to class, you won’t say a word.”  I joined in, “I love your silence, love your glances, the way you smile.”  I was laughing again, this time at myself. “Okay, okay.” I breathed, “Let’s start from the top.”  Kade raised his drumsticks about his head and hit them together to count us in. “One. Two. Three. Four.” Suddenly I was 19 again, borrowing the music department’s practice room, smiling as we recorded LabTunes’ first song. It didn’t matter that only two parts were being played or that Kade was two counts behind me, it still sounded like the Miami sun, bright and choppy.

“Just tell me what you want. Tell me how to tell you. Tell you I want you in my life.” Crash. Kade gave one final crash, and I finished off with an echoing slide. We were both laughing, it had been a long time since we’d played that one. “Hey,” he looked at me, “that’s the first time I’ve seen you smile in months.”  I shook my head, “Really? What about when we went to Puckett’s, or when Sunny took us hiking?”

“No, like really smile,” he pointed a drumstick at me. “There’s a difference between the one you make when you are trying to make everyone else happy and the genuine one.”  I put my guitar in its stand, “Right, I guess it felt good to finally get back into real music instead of “Hot Cross Buns” and “Twinkle, Twinkle, Little Star.”  Kade put the drumstick down, “I bet. So, how’d I do teach?”

“Not bad, you’ve got the set pretty much figured out. You just need to work on speed and consistency.” I leaned back on the wall. Things were looking up; soon we’d be ready for a full comeback. Kade went home for the night, leaving me with my thoughts again. I went through the binders and binders of

music and pulled out every song Kade had written for Josie. I sorted them into their folder so that I wouldn’t accidentally give one to Kade for him to practice. I wasn’t sure how much he still cared about her, but I wanted to be safe anyway.

As the sun set on another day, my thoughts wandered again. My brain brought up the comment Kade had made earlier, “That’s the first time I’ve seen you smile in months.” Was he paying that much attention to me?

Did I care? Some part of me did, otherwise, I wouldn't be sitting in my room thinking about it. For years, he went through crush after crush, sometimes it worked out, sometimes it didn’t, but he never seemed happy. I’d always been content to take my classes, write my music, and hear all the drama-filled tales of Kade’s adventures in love and failure. I’d never been able to take a hint, something he pointed out quite often. Maybe he was hinting, or maybe I was reading too far into this. I don’t know why I’m always trying to find the meaning of things; it makes life so much more complicated. Before I even began to think about dating anyone, I needed to get myself figured out. For the record, I don’t even know what I want.

Over the next two weeks, Kade came over every other day and practiced. I could tell that he was happier than usual, and I found myself returning to old moments in time. Singing and playing guitar while Kade mastered song after song made me feel like a teenager. It was like I’d lived my awkward adult years when I was a teen and was living my teenage years now, or something like that. Kade also seemed to be making excuses to come over more often.

We decided to take a hike along River Walk Park, the sun was hiding behind puffy clouds and the sound of the running river created a rhythm under the singing bugs and birds. “You know what?” he asked. “I think that lemonade is ten times better when a little kid sells it to you for 10 cents.” I took a sip

from my cup and laughed, “Yeah, it has to be. If it isn’t the best lemonade this side of the Mississippi, Billy won’t make any money.” I appreciated this; life felt so much slower now. I don’t know exactly what it was, but it was different. I was finally hanging out with people again, something that had always been hard for me.

“Hey, look a ladybug.” Kade reached for my shoulder, picked up a blood-red ladybug, and handed it to me. “Your lucky charm,” he exclaimed. The small bug crawled around my palm for a moment before taking off into the sky. “I can’t believe you remembered that,” I said. “Of course, you wore those stupid earrings every time we played at a new venue, and how can I forget all the stickers you put on your case?”  I laughed, “I’m not great at hiding things huh?” He crumpled up the paper cup and stuck it in his pocket, “Not really. Are you teaching today?”  “No,” I replied, “you should be good to come over whenever.” Kade said, “It’ll definitely be later; I’ve got some errands to run first.”

We walked back to the Square, and he drove me to my house before taking off towards the north side of town. I found myself smiling involuntarily again. I looked at myself in the mirror, “Come on Regan, you are twenty-five years old, just say something, what’s the worst that can happen?” Then the worst that could happen played in my brain, losing my best friend, losing the band, and having songs written about me. The same things played in my brain every time I thought about bringing my feelings up with him. I also didn’t want to admit that I was starting to fall in love, not even to myself. The timing was just off, or I just wasn’t ready, or I was scared. Either way, it didn’t matter, the band came first. I composed myself and went to tune my guitar.

Around 6 o’clock, as promised, Kade came over to practice. Things were playing out as usual, I picked out a song, Kade practiced

the rhythm for about half an hour and then we played through it a few times, rinse, and repeat. We were singing, laughing, and talking until a car pulled into the driveway. I stopped; the car had rental plates. It wasn’t my parents, they always called before they came to visit. “Were you expecting anyone?” Kade asked, raising an eyebrow.

“No, maybe they’re just turning around.” I was quickly corrected, the car stopped, and sighed as the engine turned off. Then, out stepped Josie, the last person I was expecting to see. “What is she doing here?” I asked quietly. “I was going to ask you the same thing,” Kade whispered. She had the same dyed dark wine-red hair she’d left with, but there was something different about her. It could have been the California tan or the way she stepped out of the car like a model, obnoxious sunglasses, and all.

I’d stopped imagining this homecoming after she blocked all our phone numbers. But for a while I’d thought she’d come up to us, crying and apologizing and after a few arguments and time to heal, it would be like nothing happened. But she confidently strutted, visibly smacking gum, up to the edge of the garage. Arms stretched out she exclaimed, “Surprise!” Kade squeezed my shoulder and stood up. Josie stopped right in front of him, “Hi ba…”  Kade backed up, “Nope, don’t start that. You can’t just show up here.” Josie tilted her head, “But I wanted to surprise you.”

“No, you don’t get to leave me, leave us, leave the state, and go live with some star and expect to be welcomed back,” Kade commented. “But Kay,” She looked even more confused, “I needed to find myself, I needed to see the world, we …”  He countered, “Nope, there was no we in that, you left, you hurt me, there is no we.”

I bit my bottom lip. I wanted to say something, but it wasn’t my place. I don’t know what she was expecting, if she had left for better opportunities, she should have said

something instead of leaving in the middle of the night with no explanation other than a text. Kade sounded jaded as he argued, and something clicked. I’d been regarding him as an immature man-child for years. Annoying as his antics may have been, he was still my best friend. But he had matured more than I’d realized. I had been so busy worrying about my past that I couldn’t see the changes that we were going through. I was the one who refused to grow up, it didn’t matter how much he changed, I was the one who stayed the same. I couldn’t let go of the idea of living the perfect teen years, all that I’d missed out on. I was the one that needed to grow up.

I heard Josie’s grating voice, “Rey Rey? Back me up?” I reached behind me and pulled out the folder that I’d put all the songs about her in. “Absolutely not.” I stood up and handed her the folder. “He cared about you, we all cared about you. And you left. He chased you, heck we both chased you, and you left all the same. If you want proof, here. That’s how much he cared, and you want me to back you up? No, go back to California and leave us alone.” Josie blinked at me, took the folder, and left.

I went over to the workbench and sat down on the floor. “Yikes,” Kade muttered. I didn’t look up. “You did make copies of those right?” “Nope,” I replied. “Grey probably did though.” Kade sat down at the drum set and ran his hands through his hair.

I spoke up, “She shouldn’t have done that.” He sighed, “I know. She never thinks of anyone but herself, like consequences don’t apply to her.” I felt like a kid again, but this time it was different. Instead of laughing and singing, I was curled up on the edge of my bed after my childhood best friend told me I wasn’t allowed to sleep over anymore or hide under my desk during a big summer storm. I took a breath, I needed to be in the present moment.

“Anyway,” apparently Kade had continued talking, “what’s important now is moving on, right?” I agreed, “Yeah.” Kade got up from the drums and walked over to the bench, “There are better things to focus on anyway.” I looked up at him, he was smiling now. “So, what’s the moral of the story here?” Kade asked, sitting down beside me.

“Does there always need to be one? Can’t we just call it life?” I reached for his hand and as he took mine, the sunset outside, and the morning doves sang good night. If I was going to have to be a grown-up, it would be nice to have someone to do it with. I scooted closer to him, and he wrapped his arm around my shoulder. Suddenly, the garage floor wasn’t so cold, and the world was a little less empty.  Cars were passing on West 7th Street, crickets were singing, and a breeze whistled softly as it resulted in leaves.

“She really is gone,” I muttered. “Mmm,” Kade agreed and his tone was less far off and more intentional. I felt him brush my hair off my face as he leaned over and kissed my forehead. It didn’t matter what that meant, it never had. It was life, quiet and understanding. n

MARY ELIZABETH NEAS is a senior at Columbia Central High School who plans on attending the University of Alabama in Huntsville to study physics. She is a lifelong reader and writer who loves music, dance, and exploring.

PHOTO BY MISTY LUCY PHOTOGRAPHY