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Scott Wietecha Running a Different Race SPRING 2017 | THE MARATHON ISSUE


Exposure

Send in your hi-res, healthy lifestyle photos to info@nashvillefitmagazine.com for a chance to be published.

CONGRATULATIONS TO EMMA FOR WINNING OUR FITTEST DOG CONTEST! CATCH HER AT SOME OF HER FAVORITE PARKS AND TRAILS— PERCY WARNER, EDWIN WARNER, AND FIERY GIZZARD TRAIL—OR AT HER GYM, GETFIT615.

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Contents NUTRITION • LIFESTYLE • WELLNESS • FITNESS

03 / Fittest Dog Contest Winner 06 / Publisher’s Letter 08 / Contributors 10 / #MusicCityFit 12 / New to Nashville

18 Seasonal Spring Salad 20 Feed Your Mind 28 Race Day Ready 32 Making Mom Proud 35 Real Men Wear Tights 40 Running A Different Race 46 Women on the Fast Track 54 Kettlebell Training

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60 / Events & Races 62 / Local Spotlight

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GET READY! NASHVILLE’S NEWEST AND MOST EXCITING RUNNING STORE IS COMING THIS SUMMER

1515 demonbreun st | www.rhythmrunning.com

JULY 4, 2017

NOVEMBER 11, 2017

AUGUST 26, 2017

NOVEMBER 23, 2017

$7.00 OFF ANY EVENT USING DISCOUNT CODE FITMAG2017 | EXPIRES MAY 31 MORE INFO AT WHATDOYOURUNFOR.COM


Publisher’s Letter

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he first year I ran track in high school, my personal record for the mile was 5:19: It was one of my prouder moments. I still have the medal with the time etched on the back. I loved the competitive aspect of an individual sport. There is only one person you can hold accountable for your performance. Much like everyday life, you get out what you put in. I’ve been living in Nashville for seven years now, and the St. Jude Rock ‘N’ Roll Marathon continues to be one of my favorite days of the year because it brings back that competitive edge. But more importantly, the entire city comes alive; cheering and supporting 30,000 runners and walkers as they take on a conquest through the streets of Music City. There’s nothing quite like it. Running has always been considered a solo sport, but on this day, every runner becomes a part of an unspoken team. If you’re not running, I encourage you to wake up a little early on this Saturday and cheer on some incredible people. Sometimes an emotional day, but always worth the experience. I never ceased to be amazed at how people respond when they willingly put themselves to the test. Scott Wietecha has become somewhat of a local legend, winning Nashville’s marathon four consecutive years in a row and becoming the only person in the Rock ‘N’ Roll race series to do so. The series includes big marathon cities like Chicago, Las Vegas, Dallas, Washington, D.C., Philadelphia, and Los Angeles. We had the pleasure of meeting Scott and his family for our cover story. Humbled by his winnings, Scott’s motivation to compete in marathons has changed over the years, but his generosity to the running scene here in Nashville holds steady. Scott will be gunning for his fifth win in April, and we will be there cheering him on every step of the way. It’s finally spring in Nashville, and we have a whole lot of health and wellness coming your way. Stay Music City Fit,

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Contributors Jamie Carroll Jamie is a NASM Certified Personal Trainer specializing in strength, weightloss and mind-body transformations. She has worked with individuals and groups designing programs scientifically proven to get results. As a Medical Exercise professional she also works closely with those in post rehab and injury prevention. Her philosophy is a simple and holistic approach to mind body training. "Start where you are; and I’ll guide you with the right tools and techniques to get you to where you want to be." Her background in training includes kettlebells, bodyweight and natural movement, medical exercise, and Integrative Wellness and Life Coaching. Megan Conner Known for her spunk, challenging fitness classes, and one-on-one training sessions, Megan has been teaching and training for over 17 years. A former Barry's Bootcamp trainer, Megan now has her own personal training studio and was named one of Nashville's top trainers in 2016. Aside from training, Megan finds solace in running and has qualified to run the Boston Marathon. She is currently working on her own brand of workouts called Endorphins Training, which she hopes will become a staple in the fitness world. Jennifer Diaz Jennifer Diaz is a Certified Health & Wellness Coach and Exercise Physiologist with a passion for teaching people how to create a healthy and fulfilling lifestyle, so they can feel their best and truly live well. She is obsessed with golden retrievers, yoga pants, photography, and sharing home cooked meals with people she loves. Jennifer graduated from Belmont University with a degree in Exercise Science and is proud to call Nashville home. You can typically find her sharing inspiration on her blog, running around town to meet clients, or hiking the trails with her sweet golden, Luna. Jessi Heggan Jessi grew up loving to spend time in the kitchen creating new and fun foods for friends and family, but had to rethink the way she cooked when she was diagnosed with an autoimmune disease at 24. She turned to her kitchen for healing and began creating new and healthier recipes in the process. Her husband, Joey, is her willing recipe tester and her friends and family always insist that she cook for every event. Jessi photographs each of her recipes and posts them on her website, jessiskitchen.com. She’s passionate about helping people learn to cook and enjoy healthy and clean food as much as she does. Kaitlyn Horwitz As an energetic advocate of all things nutrition, wellness and fitness, Kaitlyn is making her mark in the industry as she finishes up her nutrition certification. If you can't find her reading up on the latest health trend then she is most likely practicing yoga, running, or biking the city. She is dedicated to helping others believe in their own strengths and believes that today is the day for change.

PUBLISHER RYAN FREEBING

DESIGNER WESTON CARLS

WRITERS LINDSAY MILLER

COPY EDITOR GRETCHEN GOSWITZ

PHOTOGRAPHERS DEVIN WILLIAMS

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James Mixon James is an experienced rock climber and outdoorsmen who currently works as a climbing guide and instructor at Climb Nashville. Although climbing instruction is his specialty, he has a background in numerous outdoor sports, including mountain biking, whitewater rafting, sea kayaking, backpacking, and mountaineering. He has been trained by the American Mountain Guide Association, the National Outdoor Leadership School, and Wilderness Medical Associates. When he feels like it, he's also a full-time student at Belmont University. Holly Myers Holly has been passionate about health and wellness for many years and fulfilled a lifelong dream when she launched her personal training business to help individuals lead healthy lifestyles. Calisthenics, Pilates, HIIT, yoga and standup paddleboard are just a few methods Holly uses to train her clients at Built by Holly. She believes the pathway to creating a healthy, confident life is by mastering the power of positivity to create a sustainable way to stay fit and healthy. Holly never stops! You can find her outdoors nearly year round, either at the lake paddle boarding, trail running, or on the golf course.

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Nashville Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted.

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New to Nashville GYMS AND STORES FOR FITNESS-MINDED FOLKS

Pepper Boxing

2176 Bandywood Dr, Suite 105, Nashville, TN 37215 pepperboxing.com Pepper Boxing offers a signature 50-minute group class that combines plyometric/metabolic body weight exercises, no contact shadowboxing, and heavy bag combinations featuring unique teardrop style bags. All movements are paired with high-energy music that inspires and motivates, all without any direct physical contact. Professional instructors with diverse fitness backgrounds conduct classes in the center of a circular bag layout, allowing clients to always have “eyes” on their coach. After taking classes at Pepper Boxing, clients are likely to

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experience improvements in muscle tone (without bulking), lower stress level, enhanced cardiovascular endurance, improved coordination and self-confidence, core strength, bone and ligament strength, lower body fat percentage, and so much more! Pepper Boxing will also offer Private 1-on-1 training and even sparring for advanced clients. Master trainer and Pepper Boxing founder, Alexander Kaufman, hopes to create a community and culture that is so spectacular that each client can’t help but tell all their friends about their experience at Pepper.


Compass Yoga

5714 Edmondson Pike #2b, Nashville, TN 37211 compassyogastudio.com Compass Yoga was conceived because its owner, Rebecca Campbell, met a number of people interested in yoga, but were not sure where to start. Her goal is to make yoga accessible to as many people as possible through studio classes, private lessons, corporate yoga events, and anything else you might dream up. Her mission with Compass ​​ Yoga is to create a more peaceful world by teaching people how to find happiness in their daily lives. When asked about her teaching style, Campbell says, "I want to make yoga simple and approachable for everybody so everyone can develop the benefits of the practice without feeling incapable, overwhelmed, or frustrated. I will not ask you to make radical changes that are confusing or potentially harmful. I will teach you to form a deeper connection with yourself and those around you so that you can be confident in who you are. I want to inspire you to be the best version of yourself.”

Revive Sports Recovery

3202 Belmont Blvd, Nashville, TN 37212 revivesportsrecovery.com Revive Sports Recovery has been in the works for a long time for local soft-tissue therapists Steven Mason and Blake Mundell. After becoming licensed in massage therapy, both jumped right into the Nashville sports world, Mason, as the Licensed Massage Therapist (LMT) and Strength and Conditioning Coach for Lipscomb University’s track and cross country teams, and Mundell, on the medical staff of the Tennessee Titans. They have modeled their own practice after those training room environments, providing a place for Nashville’s athletes to recover from injury and maintain their bodies amidst the demands of an active lifestyle. Revive Sports uses a variety of manual therapy techniques, instrument-assisted soft tissue mobilization, kinesiotaping, Corrective Exercise Strategy, and Fascial Stretching Technique to help Music City up its game.

New to Nashville GYMS AND STORES FOR FITNESS-MINDED FOLKS

Get Fit On The Go

6430 Nolensville Pike, Antioch, TN 37013 getfitonthego.com Get Fit On The Go provides individuals and groups with a variety of effective ways to be successful on their fitness journey. Their brand new 3,000 square foot facility offers fitness solutions for all ages and fitness levels and focuses on building a fit community, one workout and one client at a time. The vibrant green colors displayed throughout the gym will make you want to move and will jump start your attitude as soon as you step into the building. Owners Jefferey and Ashley Shelton have over 10 years of medical experience and know the importance of preventive care. They like to say they don't just have trainers, they have motivators, who thrive on seeing their clients succeed. Their programs are filled with coaching, motivation, and accountability to ensure that you gain the knowledge and confidence to be successful. Get Fit On The Go wants to become your lifeline to success and breath life back into their clients!

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World Gym Music City

114 George L Davis Blvd., Nashville, Tennessee 37203 worldgymmc.com World Gym Music City is providing Nashville with a gym you can actually look forward to going to. A health club fundamentally designed to be social, once inside the rolledup garage doors you'll notice a neighborhood atmosphere equipped with a top of the line sound system built for live music. The facility contains brand new fitness equipment, along with a great mix of yoga, barre, cycle, and Les Mills group classes that offer something for everyone. One of the standout features is the World Tour Cycling, which includes 21 top of the line bikes, VismoX software providing performance metrics and virtual rides, complete with a light up floor synced to the music. For enthusiasts in pursuit of extreme results, the World Gym Athletics classes offer intense boot camp and HIIT style team training intended to test your limits. After all that effort, recover with something from the pro shop or a few minutes in the hydro massage chairs, stand up tanning, or red light therapy beds. All of this will be available 24/7 starting in April and will be staffed by an amazing group of professionals at all times.

Certified Yoga Teachers of TN (CYTTN)

138 Belle Forest Circle, Nashville, TN 37221 cyt.life If you're a certified yoga teacher or studio owner, you will definitely want to connect with Nashville native Misti Jackson-Derringer, founder of a hip, new leadership network for teachers and studios, called CYTTN. After getting certified, Misti found herself asking "now what?" and looking for help. “I didn't know how to connect the dots to use my certification to the fullest potential.” After sharing her struggles, other teachers started reaching out for her help in co-creation. Misti took a leap, opened a studio (PATHFINDERS) and started Certified Yoga Teachers of TN. CYTTN is the first network to represent CYT.life, a national leadership network that plants local roots to bridge the gap between certification and full leadership potential. "The purpose is to connect teachers, offer support, and fully empower their journey. We provide weekly classes and continuing education exclusively to RYTs/CYTs, teachers in training and those on the path to certification." CYTTN is not only the answer to the "now what" question for teachers, they also support studios in defining their company vision as well as developing more dynamic and structured teacher trainings to exceed industry standards and guidelines. Misti says her passion is to meet teachers and studio owners, hear about their dreams, and coach them toward reaching those dreams as leaders in our yoga community. Check out PATHFINDERSyoga on MindBody for a list of weekly teacher classes. If you want to host a CYTTN class at your studio and to become a member, visit www.CYT.life.

Rhythm Running

1515 Demonbreun Street, Nashville, TN 37203 rhythmrunning.com With Nashville’s explosive growth, it only makes sense that its residents should receive a new running store on Demonbreun Hill. Rhythm Running will be opening its doors this summer on the ground level of the Element Building. The store will be owned by Emmit Martin and managed by Dave Milner, two Nashville locals of over 10 years. Emmit is an 11 year veteran of local race management and owns Nashville's #1 race management company, What Do You Run For?. Dave Milner has worked in the running industry for over 20 years, in specialty run retail, as a coach, and as a race director for the Music City Distance Carnival. Together at Rhythm Running they will shake up the Nashville running and fitness scene, and offer a midtown hub of athletic apparel, shoes and accessories, for runners and fitness enthusiasts of all ages. Rhythm Running is scheduled to open in mid-June. Follow them on Instagram and Facebook @rhythmrunning. SPRING 2017 / NASHVILLE FIT MAGAZINE

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Nashville Fit Magazine

Launch Party

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THANK YOU, NASHVILLE! WE COULDN'T HAVE DONE IT WITHOUT YOU!


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Nutrition

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Seasonal Spring Salad Recipe and photos by Jessi Heggan Prep Time: 20 minutes Total Time: 45 minutes Serves: 6

Salad:

1.5 pounds red potatoes, halved ½ teaspoon granulated garlic 1 teaspoon sea salt 2 tablespoons olive oil ½ pound asparagus 5 ounces arugula 1 small radicchio, coarsely chopped ¼ cup slivered almonds

Lemon Tarragon Dressing:

¼ cup olive oil 3 tablespoons lemon juice 1 tablespoon Dijon mustard 2 tablespoons fresh tarragon, chopped 1 garlic clove, chopped ¼ teaspoon black pepper ¼ teaspoon sea salt

Directions:

(1) Heat oven to 400 and line a baking sheet with parchment paper. Add the potatoes and toss with the garlic, salt and oil. Roast for 25 minutes. (2) Remove the tough ends from the asparagus and add to the roasted potatoes and gently toss. Roast for another 5 minutes. (3) Add all of the dressing ingredients to a jar and secure the lid. Shake until combined. (4) Add the arugula, radicchio, slivered almonds, roasted potatoes, and asparagus to a large bowl. Top with dressing right before serving.

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Nutrition

Feed Your Mind For those of you who like to devour books as much as food. by RYAN FREEBING

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Eat Dirt

Dr. Josh Axe A major contribution to our longevity is controlled by making simple changes to our diet and lifestyle. Nashville resident Dr. Josh Axe explains how some modern “improvements” to our food supply can actually be damaging our intestinal health. Eat Dirt analyzes the cause and effects of an intestinal condition called leaky gut syndrome, which could be affecting as much as 80 percent of our population. Dr. Axe explains how and why we need a little “dirt” in our daily lives and how incorporating it into our diet will support the microorganisms that are living in our stomachs. This fascinating read tells you how drastically food impacts everything we do; from our activity levels to our current mood. You’ll also discover why the “5-second rule” could become your new favorite game.

The 4x4 Diet

Erin Oprea This local celebrity trainer and former U.S. Marine is no newcomer to the health and fitness industry. Oprea’s experience has narrowed her focus as a personal trainer to further perfecting workouts and diet routines with simple yet proven strategies. The 4x4 Diet provides you with a wealth of knowledge revolving around four key food techniques and 4-minute workouts known as tabatas. It’s an easy-to-read guide for healthy choices and tips. Oprea also gifts her readers with her very own meal plans, recipes, and workouts.

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Nutrition

Nutrition Stripped

McKel Hill Another Nashville native, McKel Hill, shares her passion for living a nonprocessed, whole food diet in her first recipe book, Nutrition Stripped. Filled with colorful imagery and detailed instructions, Hill’s cookbook contains a hundred whole-food recipes and options for every meal! Best part? She includes healthy dessert options. She encourages every single ingredient to be handpicked and free of additives and artificial substances to give you the most essential nutrients that your body requires and deserves. Besides dessert, spend some time with the breakfast recipes. The buckwheat pancakes topped with honey coconut cream are a fan favorite!

Sleep Smarter

Shawn Stevenson Arguably the missing piece in the health and fitness conversation today is the importance of sleep. We prepare for every other task throughout the day, and Stevenson argues sleep should be no different. He refuses to let the art of falling asleep be forgotten, as it allows our entire system time to recover. His popular podcast, The Model Health Show, was featured in our last issue, but we can’t get enough of his health and wellness factoids. Sleep Smarter has 21 essential strategies to sleep your way to a better body, better health, and bigger success. No more tossing and turning at night.

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How Not To Die

Dr. Michael Greger Hippocrates quotes, “Let food be thy medicine,” but do we truly understand how important those words are to our future? Don’t let the title of this book deter you from picking it up. How Not to Die is an encyclopedia of nutritional awareness that explains the causes behind the top 15 diseases and premature deaths in America. If you like to geek out on cutting edge nutritional science, this books deserves your attention. It also includes Dr. Greger's “Daily Dozen”, a checklist of the 12 foods we should be consuming every day.

The 4-Hour Chef

Tim Ferriss I’m kind of a sucker for anything written by Tim Ferriss. Every time I open a new copy, my eyes are glued to the page and I have been known to fill up a journal or two with notes. If you’re familiar with the 4-Hour Work Week, then you know Ferriss' books provide you with hacks to maximize output. While you most likely won’t cook like a pro after the first read, The 4-Hour Chef teaches you some of the most important techniques you need to know in the kitchen. This book will teach you the building blocks on how to cook­—not just how to follow a recipe because you’re only as good as the tools in your tool belt. So whether you are new to using the oven or a mad scientist in the kitchen, Ferriss is culturally seasoned to give you a number of ideas for experimentation.

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FITNESS + WELLNESS WE BRING IT all TO YOU.

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Nutrition

See The Lite by KAITLYN HORWITZ

Milk -> Hemp Milk

Unsweetened hemp milk is a rising star. It contains more B12, vitamin D and fewer sugars compared to one percent milk. It's also only 70 calories per cup and serves as a great liquid base in morning smoothies.

Sweet Treat -> Dates

Gatorade -> Coconut Water

Curb your sweet tooth with this dried fruit that's filled with natural vitamins. You can use these in your baked goods, coffee, or eat them by themselves for an added bit of sweetness to your day.

Not only is coconut water made of all-natural ingredients, it is also substantially less in calories, sugars, and sodium containing much more potassium and vitamin C than Gatorade. We suggest this amazing alternative after a long run. SPRING 2017 / NASHVILLE FIT MAGAZINE

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Nutrition

Tortillas -> Lettuce Wraps

Fruit Juice -> Whole Fruits

Get that extra sugar out of here! Some fruit juices top the charts at 39 grams of sugar per 10-ounce serving, which is equivalent to a can of Coca-Cola. Instead, increase your intake of whole, organic fruits. You will consume much less sugar while also staying full longer due to the fiber you are receiving.

White Rice -> Cauliflower Rice

Cauliflower rice is our new favorite. With one cup containing 73 percent of vitamin C, 11 percent fiber, plus Omega-3 fatty acids (at only 29 calories), this will become your next kitchen staple.

Spaghetti Noodles -> Spaghetti Squash

How about we spice up that pasta dish a bit? Instead of spending 200 calories per two-ounce serving on spaghetti noodles, let's try to swap in spaghetti squash. This vegetable will provide vitamin A and C as well as a fifth of the calorie intake for a three-and-a-half ounce serving. Spaghetti squash is delicious with tomato sauce as well as other alternatives such as olive oil, lemon, capers, and seasonings.

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photo courtesy of by minimalistbaker.com

Thinking of hosting a taco night? Or just wanting a wrap instead of a sandwich? Try this swap. Using lettuce instead of flour tortillas ensures you'll be getting 15 calories per serving instead of 140 calories. Additionally, you'll be consuming more potassium and vitamin A­–so dig in!


Lifestyle

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Race Day Ready

by MEGAN CONNER

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Lifestyle Whether it rains or shines, it's very important to have all of your essentials ready before race day. If you're prepping the night before, the morning is much easier to navigate and allows you to focus on one thing that matters the most: having a great race. From your breakfast to your race number to your deodorant and—yes—lube, there are so many details to keep in mind before you hit the road. Here is a checklist of essentials I've acquired over the miles that will help make you race day ready!

1. GOOD RUNNING SHOES YOU'VE TRAINED IN It all starts with your feet, so make sure your soles are in good shape and ready to carry you to the finish line. If you're thinking of getting some brand new kicks, head to Fleet Feet to get sized up and ready to go! You'll want to purchase shoes a half size bigger than you normally work out in, and do not—I repeat—do not buy a pair of shoes to race in that you haven’t broken in! I guarantee you will end up with a nice blister or lost toenail. Now, you may end up with a missing toenail or two whether you have new shoes or not, but don't worry, all toenails go to heaven! 2. EARBUDS AND A KILLER PLAYLIST If you’re planning to jam out while you’re running, make sure you have your playlist set and ready to rock. One year, I took requests on Facebook for a full marathon I was running in, and it was such a great idea. I opened up a playlist on Spotify, and people just went “Oprah” on me and added a ton of songs! I had no idea what would be coming up next. Earbuds are really a personal preference and also something you should use before race day to make sure they don’t pop out or rub against your ears.

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3. CHARGE YOUR ELECTRONICS If you're taking a smartphone, an iPod, a GPS watch, etc. with you, make sure they are fully charged the night before. If you’re an avid runner, I can’t say enough good things about the Garmin 630/635. It pretty much does everything including cook you breakfast. OK, maybe it can’t do that, but we’re getting close, right? If you’re gunning for a PR, you'll want to make sure you are comfortable with your watch, and that it’s reliable.

SET YOUR ALARM

Or set two. Or three. Just make sure you’re prepared to get up early. I give myself a minimum of an hour before I need to be out the door. You want to make sure you have ample time to wake up, shower if you want, eat, use the restroom (more on that later), get everything together and be on time in case you hit traffic. 4. A HAT This is a personal preference, but it’s something to consider. If it's raining, you're going to want one to keep the rain out of your eyes. If


it's not, you may want a visor to keep the sun off your face or a headband if you get a little sweaty out there.

RACE NUMBER

Get this guy in place and on your outfit the night before. Even your chip. This will take a few minutes off your prep time in the morning. Every little bit helps on race day. 5. YOUR OUTFIT Or for men, your running clothes. Make sure you have something that you're comfortable wearing and have run long distances in before. This goes for everyone. Ladies, I love lululemon's Speed Shorts, and guys, Nike 2-in-1 shorts are perfect since the compression is builtin. Ladies, shirts are a personal preference, so check out lululemon’s singlets. The bra is the most important, so make sure you invest in a good one. The Brooks Juno Sports Bra has changed my life.  6. LUBE Speaking of bras, you'll want to use some Body Glide around your bra line to help prevent chaffing. Guys, lube up your nips or think about nip guards (even BandAids work). You'll thank me later. Anywhere else you may chafe, lube it up. Arms and thighs are areas that tend to rub while you run. Basically cover yourself in this stuff. Chaffing will change the way you run very quickly.   7. SUNSCREEN If you're fair-skinned or running the full, put on some screen! Actually, always put some screen

on! If it’s a hot day, you'll be outside under the sun for a couple of hours regardless of your distance. No one likes burnt skin, so protect yourself. Rodan + Fields "Essentials" is my go-to screen. 8. SOCKS Balega are great socks, and I tend to race in them as well as my lululemon Speed Socks. For colder runs, the wool socks I recently found at Fleet Feet rock my socks off. They are called Feetures, and another great feature (see what I did there) about them is they keep odors at bay. Seriously, they don't smell. You can wear them for days (not that I have, or maybe I have...) and no one will faint around you. There's nothing like a fresh new pair of socks before race day, too. 9. GEL OR GUMMIES Very important! I choose Huma Chia Gels because they are easy to carry, natural, and delicious. No chewing, just gulp it down. There’s a variety of flavors out there, so try a few and figure out what works best for your taste buds before race day. You'll want to plan to take a gel every hour or every five miles, depending on your stomach and energy needs. If you can plan to take a gel right before a water stop, you’ll benefit even more. 10. RACE BELT This is a great idea for any runner, and there are tons out there. The Nathan Hipster race belt is popular. Find one you like that can carry gels, smartphone, ID, and money. Some of them have a place for earphones to slip through as well.

11. “THE STICK” Muscles take a beating during long runs and races, so I love to throw in a “stick” to take with me. The Addaday Type A+ Ultra Roller is a big game changer, and I have a small one that is easier to pack. They are great for breaking through lactic acid that builds up as well as tight fascia.   12. BREAKFAST AND POOP Normally I would not put these two together, but these are two of the most important activities of your day. Know what you're going to eat, if you will have coffee, and make sure you have time for No. 2.  If you've been known to have problems during the race, popping an Imodium is a good idea. This is the last thing you want to worry about while you're running. A great go-to runner breakfast is toast, peanut butter and some fruit. My new favorite peanut butter is locally-made Nut Butter Nation.

COLD OR HOT WEATHER

If it's cold, find or buy a cheap sweatshirt or sweatpants you can wear to the starting line and toss when the race begins (think Ugly Christmas Sweater cheap). You can shed them before the race or when you warm up. Discarded clothes will be donated! On the other hand, if it's hot, stop at every single water station and grab a cup. Drink it, splash it on your face and neck, or pour some on your head. This will save you. Another tip is to take a hand-held bottle of water with you to have when you need it if you don’t want to deal with traffic at the water stops.

A GREAT ATTITUDE

Rain or shine, wear a smile on race day. It's a privilege to be able to run and cover this amount of distance. All of your training and hard work will pay off when you cross that finish line! Make sure you practice everything during training too. From what shoes you’ll be wearing to what you’re wearing to what you’re eating. Don’t try anything new on race day. Remember, when you think you can't go any further, you can. It's going to hurt, it's going to be uncomfortable, but you're capable. I always say get comfortable being uncomfortable. If you’re thinking about giving up, try to envision yourself crossing that finish line and having that medal around your neck. Remember why you’re doing it, and just believe in yourself and you'll get there. Happy racing everyone!

Where to Find These Products FLEET FLEET SPORTS

LULULEMON HILL CENTER

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Lifestyle

Making Mom Proud by LINDSAY MILLER

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ome people might say, if you’re completely exhausted and wondering how you can continue to give this much of yourself day after day then you’re probably a good parent. Exhaustion is one of the many side effects mothers have come to recognize. “You won’t sleep the whole first year!” They tell you. “Your body is the first thing to go!” “If you think your full-time job is full-on, you ain’t seen nothing yet.” But once you meet Danielle McGlynn, once you talk to her, once you see her interact with her son–you will come to the realization there is hope for us all. “He’s my side kick!” “Motherhood keeps me grounded!” And, “Fitness keeps me sane!” These are some of the things McGlynn says. It must be about perspective. She plays the part day in and day out, coaching classes at TITLE Boxing and personal training clients during all hours of the day. If your mind and body are a reflection of your lifestyle, McGlynn has it all figured out, even though she admits she doesn’t. Despite the requirements of her day job in the fitness industry, nothing compares to the responsibilities of being a mother. People might assume that trainers are working out with clients all day long, but that's not the case with McGlynn. She takes it week to week with her workload and has to find time on her own to sweat. No matter the job, a mother is still herself at the end of the day, struggling to balance it all. “It’s overwhelming not knowing where to start. Believe me, I know how it feels to run out of hours during the day. But I like to start with changing my clients’ mindset. It all truly starts inside.” Attitude makes all the difference on the journey to health and wellness with anyone, but for the everyday mother, maybe it starts more with perspective. Most, if not all, can attest to getting frustrated when you start with a negative mindset. McGlynn suggests, “Set small, more realistic goals. Let them be your personal objectives. Then celebrate those little victories and keep adding more to your list. Try hiring a trainer to help with this–it’s what we do!” For a mother, it’s most important to find a routine that fits your life, but it’s just as important to find something for you. When we workout, we trigger a neurological response and sequentially feel better, potentially leading to a better attitude at home, while we are at work, and with family or friends. Those positive vibes? Your kids see them too. As a single mother, McGlynn says, “For me, I always want my son to see that staying active should be fun and can help in all areas of life. The best time for him to see that is while he is young. I want to make it part of his life so it becomes natural to him when he is older.”

Seventeen years in the fitness industry is a significant amount of time for anyone to understand the process of a business. McGlynn has achieved this with her son, Jacob, who is eight years old. “You can’t over exert yourself and let responsibilities slide by.” McGlynn says carving out that quiet time for yourself–whether it’s working out, reading a book, or treating yourself to a cup of tea–is important to decompress your mind and find some inner peace. Motherhood is stressful, there’s no doubt about that. But, it is imperative, especially as parents, to remember that our attitude translates to all other realms of life. Kids are always watching. We too often get hung up on work related pressure that we lose track of why we’re doing it in the first place. We surrender sleep. We neglect our nutrition. But at what cost? By ignoring our decision to stick with our healthy habits, we consequently lay stress on other areas. Instead of taking a moment to unwind, we put the anxiety from work into our system through overeating. Or worse, take the stress of those extra pounds and put it on our loved ones. The cycle is never ending and spirals to do exactly the opposite: Create more stress. “The hardest part about balancing motherhood and fitness is actually creating the harmony between all of it. I neglect myself and the very body I need daily in order to stay strong for what I do. But training builds confidence inside you without realizing it's even happening. I want that for my son,” McGlynn says. Unfortunately, many parents begin realizing the virtue in health when they witness their own parent’s health start to decline. A healthy lifestyle means you are adding years with your kids. It means you can practice with them through high school sports. It means mom is going to be around for grandbabies! But McGlynn wants us to understand this: Know that there is no finish line. “When I understood this, the entire game changed. I was able to accept my bad days as part of living a healthy lifestyle too. Instead of thinking ‘I failed,’ I realized it's simply part of life.” Health comes from the inside. “You have to learn to understand it and use it for the long run. The common denominator in health is something deep inside each of us,” McGlynn says. That common theme is different for everyone though. Whatever motivates you, inspires you, and keeps you working hard is what unites us all. As a mother, this is most often your family. Find your inspiration, find your muse, find your inner peace, and use it to balance the joys (not stresses) of your lifestyle.

“I always want my son to see that staying active should be fun and can help in all areas of life.”

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southern grace + good taste


Lifestyle

Real Men Wear Tights by LINDSAY MILLER

O

ur fathers are our role models. They are the first superhero we remember as children, before Marvel came out with Blockbuster hits showcasing men in tights and capes. From a young age, we mimic their movements, strive to impress them, and find solidarity in their lectures. Augie Christian may not wear a cape, even though he might wear tights, but he is his family’s superhero day in and day out nonetheless. The challenges we face before being a parent are similar to those that follow having children: Our diet and exercise, sleep and stress, accountability, meal prep, time management and focus. These challeng-

es are now experienced in a different way. You have to become even more of a team. It tests your partnership and organizational skills to the extreme; however, it gives you a new appreciation for daily life. From the days when his sleep schedule was thrown off, to the days of running them to sports practice, one day he will look forward to a call home from college or a request to help move them into their first home, but for now, his focus remains on being present for these imminent moments. “If I was overweight and out of shape, I’d be in trouble,” Christian says as his two boys jump around CrossFit Trivium, the gym where

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Lifestyle

Christian instructs. “I want to be able to handle them when we are all older. I remember my father throwing the football with me as a kid, but my parents started a family at a younger age than we did. I want to be able to do the same.” Christian makes a good point, and one often overlooked. People are statistically waiting later in life to start families, making our health and wellness as parents all the more important to uphold. At Christian’s age and many on the fence of 40, their own parents and role models have aged to the point of now fighting off chronic illnesses. It’s hard to see our own parents struggling through what use to be easy tasks. That intense realization has brought many to the understanding that they don’t want to be fighting for health, they want to proactively avoid that future. “I believe in the CrossFit philosophy whole heartedly

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and that’s why I do it,” Christian tells me. What he means by CrossFit philosophy is this: longevity, functional fitness, and programming for individual capabilities. The focus here is on longevity. Christian wants to be around to witness the future accomplishments of his kids, as all fathers do, but Christian is doing his part to work on his own health in order to see his children’s future play out. “We had our second kid when I was 40. Being 43 now, I see people at this age in shape and consider it even more of an accomplishment. It gets harder when you are older, not just because of your body, but because your priorities have changed.” Without a family, we can focus on the individual benefits, but with a family, we have to focus on how it affects them. Fitness isn’t just about reaching our own goals. It’s about having a goal to be fit for the future. Christian has no issues finding the humor in parenting. While one kid


swings on the rope, the other swings on the rings. They both fight over the basketball then quickly move their attention from the barbell to climbing the stack of weights to climbing on boxes— it's fairly entertaining. But Christian and his wife follow closely with a watchful eye. The chaos was amusing to say the least, but it seemed much like the opposite to the two parents in the room. It seemed normal. But let’s take a look at the basics here: The kids are playing. They are laughing, smiling, running around having a good time. Their parents are laughing (probably a little less) and playing along with their children (maybe chasing is a better word). But who’s judging? They are all together. They are spending time as a family. They are having fun as a family. And it's not just fitness­— it's fun fitness. As we grow older, we may reflect on the memories of playing at the gym. As a kid we remember the times we were active because that’s probably when we were smiling the most. Those happy endorphins are not a myth, they are, in fact, creating everlasting memories. “The only difference in your CrossFit family and real family is you get to choose them,” Christian says in jest. With his CrossFit community, he says, “It’s funny how people will always come together over something awful more than coming together over something good.” Imagine almost any CrossFit WOD. “The people we bond with are all similar in priorities and we know that about one another. We ask about family because we know one another well enough. We can tell when someone has a hard day at the office or are struggling through any given Monday and we are here for support because we’ve been there too.” In hindsight, a supportive community, whether it be box, gym or family, is key in accountability, balance and happiness. But Christian mentions another interesting concept—the idea that balancing life doesn’t exist. He

refers to the philosophy of Ben Bergeron, a well-known and highly respected coach in the CrossFit industry. “You can’t be 100 percent at everything all the time. If you are hugely succeeding in one area, you are probably not doing so great in another. If I’m feeling confident in being a great dad and running around with the boys all day, my training and/or nutrition is likely suffering,” says Christian. This notion is nothing new, but it's more common with work versus family. Sometimes being good at everything is better than being great at one thing. For Christian and the CrossFit philosophy, this translates perfectly. CrossFit believes in a program that trains athletes to be well rounded individuals capable of all things fitness. We don't have to be amazing at one thing, but we should aim to be capable of everything. As parents, and human beings, adaptability is necessary. So maybe we should train to be well-versed in our health instead of focusing on one thing too hard. Maybe this is exactly what we all need to realize. What we all need to come to terms with in order to stop feeling guilty, in order to give ourselves a break. The balance lies within rotating our strengths and priorities. Some days we are better athletes than office receptionists. Some days we are better nutritionists than sales people. And some days we are 10 minutes late to soccer practice. This is the truth that no one tells you about parenting. It’s the reality in family. It’s chaotic, its messy, its hectic but it’s real and it’s meaningful, because you are with the people you love. We want our loved ones healthy in order to experience life together for as long as possible. Despite all the craziness, all the errands, the bruises, fights and complaints, everyone gets fed, they get clothed. They make it to kindergarten and home again that night. And we make it to work and to the gym; we make breakfast or dinner or coffee or whatever it is that gets us through the day just so we can come home to those same whiney, hungry, messy loved ones that make all the hard work worth it. We might call them by actual names—for Christian it’s Atticus and Augie Jr.— but we can all agree to call them priorities. What is Christian’s advice? “Make it work! Your health should be an appointment. Make an appointment that works around your schedule and go.” It sounds simple. But let’s be realistic. If you want to make it work, you will find a way. “My wife only has her mornings open before work. She makes her appointment then. If that were different, I don’t know what we would do, but we’d find a way,” he assures me. The same way we make our children a priority is the same way our health should be. Your health means being around for the future. Your future means their future. So making one a priority only benefits the other. The philosophy sounds simple, but that’s because it is.

“Make it work! Your health should be an appointment. Make an appointment that works around your schedule and go.”

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Lifestyle

Spring into Fitness

by HOLLY MYERS

S

pring is in the air. The cold frigid mornings are gone, the sun is shining, and it’s time to break away from your normal workout routine and embrace the outdoors. Kick off spring by cleaning up your fitness regimen, give your workout wardrobe new life, “spring clean” your pantry, and create a happier lifestyle for yourself. Here are eight tips to jump-start spring while embracing the beauty of Nashville!

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Power Hour Try beginning your mornings with a “power hour.” Start the day without reaching for your smartphone, checking your email, or watching the news. You may not have an entire hour, but any amount of time you can devote will be beneficial to your success that day. Work out, meditate, pray, sit in silence, and drink your coffee without checking off a to-do list in your head or worrying about the day that lies before you. Try starting a “gratitude practice” by listing five things, such as the people in your life that love and support you. It’s


value and only cost you unwanted calories. They can bring you down physically and mentally, too. Hit the Farmers Markets Soak up some sun! Get the kids in the Radio Flyer and walk around one of the many local farmers markets Nashville has to offer! Fill up on local fruits, vegetables, appetizing nuts, savory honey, and much more. When eating seasonally, foods contain a higher nutritional value. When buying from your local markets, not only are you helping our small businesses, but you’re also saving money and creating a healthier lifestyle for you and your family. Update Your Workout Closet Spring is a perfect time to donate your old running shoes to a Nashville based non-profit. If you’re an avid runner, you should be replacing your shoes every 300 to 500 miles. A new pair of shoes or new shorts and tees may be the perfect update to your spring wardrobe. Try breathable wicking fabric! Did you know cotton can hold up to 25 times its weight in water and takes an exceptionally long time to dry? What a mess for sweaty workouts! And ladies, it’s time to get new sports bras. Most only last around 6 months unless well cared for with hand-washing. easy to take our blessings for granted. Be deliberate about gratitude. It will sweeten your life. Clean Out the Pantry What’s hiding in your pantry? Those post-

holiday treats, cookies, or chips you grab late at night? Get rid of them. That’s right. Grab a trash bag and remove as much temptation as you can. Processed, sugary foods have very low nutritional

Get Outdoors The great outdoors are calling! Nashville has plenty to offer besides great music and a growing restaurant scene. You’re only minutes away from some of the best outdoor

activities in middle Tennessee. Whether you’re running the city streets or hiking the trails at Percy Warner Park, you will not be disappointed with the beauty of our city. Try finding yourself at the bottom of the capitol steps and get ready to run 70 stairs to the top. Nashville’s greenways provide a tremendous incentive to get out into nature and absorb the scenery of our major waterways. Or are you ready to try something new this year? Take a trip to Percy Priest Lake to get your feet wet on a standup paddleboard. You’ll find me teaching intro and fitness classes on the boards this spring and summer. And don’t forget our beautiful Ascend Amphitheater at Bicentennial Capital Mall State Park. Did you know there is a great walking path around Ascend, along Korean Veterans Blvd., which encompasses calisthenics equipment? This is a fun area to play while providing a great view of the city. The odds are endless, but getting outdoors is easy. Increase Flexibility I can’t say enough about stretching and the benefits it provides for your body. Don’t forget to stretch! Try yoga to experience the full benefits of stretching and breathing. If yoga intimidates you, learn to stretch on your own or begin an at-home practice guided by one of the many knowledgeable yogis on YouTube. Or you can always grab a yoga mat and head outside to enjoy the sun while you stretch and breathe in the fresh air. When stretching, remember, you will gain more flexibility on the exhale of your breath.

Sign Up for a Run or Race Are you ready to try a full marathon? Maybe a 5K? Nashville has an abundance of races all over the city. If running isn’t your jam, find a buddy to help you get outside, meet-up, and choose a new location each week to explore our magical city. Maybe you would rather walk and just catchup with a friend or listen to one of your favorite podcasts. Any movement is better than none! Stay Hydrated Avoid fatigue and muscle cramping by drinking at least eight glasses of water a day. Our bodies are made up of 70 to 80 percent water so hydration is a must. Start with a big glass of lemon water right as soon as you wake in the morning. Remember, the more you sweat, the more fluids you need to replenish. Avoid plastic water bottles with BPA chemicals and stick with stainless steel or glass bottles.

Hopefully these helpful tips get you pumped for spring in Music City! I look forward to seeing you out there! @builtbyholly

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Running a

Different 40

Race

NASHVILLE FIT MAGAZINE / SPRING 2017


by LINDSAY MILLER

Scott Wietecha has become somewhat of an unspoken, local legend in the race scene here in Nashville. After winning the St. Jude Rock ‘N’ Roll Marathon four years in a row, he is now gunning for his fifth in April. We can all agree winning four consecutive marathons is impressive, but you may not know, Scott is the only one in the entire Rock ‘N’ Roll race series to do so. That includes big marathon cities like Chicago, Los Angeles, New Orleans, Washington, D.C., Philadelphia, and Las Vegas. For a long distant running athlete you might think “eat, sleep, run, and repeat” is the usual routine. But that’s not necessarily the case for Scott Wietecha. If you were to read Wietecha’s blog, you might find him a little extreme. Maybe even crazy. The most recent blog post on his site explains a play-by-play of running 100 miles for the week. In detail, he goes through the physical feeling of each mile and his mental thought process at each major point mile for mile. However, that blog post was over a year ago and things have changed for Wietecha. Despite the variations in his routine, his fitness goals remain the same. So, how do you achieve the same thing by doing something different? For Wietecha, it was taking time off. His leisure in the fall may be the reason he is now working to lose (what he says) is 20 pounds, but he has learned to slow down his lifestyle—not his running pace. SPRING 2017 / NASHVILLE FIT MAGAZINE

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As a P.E. teacher at Jack Anderson Elementary School he has learned to enjoy simpler things. “I’m more of a realist. My weaknesses are weaknesses for a reason,” Wietecha says. “So I choose to work on the strengths in my running game.” He has learned to be patient with himself and keep a laid back attitude when it comes to training. “People respond better to their strengths.” Besides, he’s actually notorious for his love of burgers and fries. “I don’t worry so much about the small things like diet or stretching even. I just run. A lot of people get consumed with tiny little issues, and then when it goes wrong, it's game over. If something goes south, I just refocus my training and have faith in what has worked best for me.” Wietecha’s usual training consists of running 120 miles a week; mixing up some sprints and long distant intervals. Running with his coaching groups has become a good portion of his training now, so when he says to have faith in your training, he means you have to trust your own programming. Wietecha ran track and cross country at a local high school and college at Harding University, but enjoyed cross country more by reason of it being a team sport. “One race and you’re done! Track has the data and numbers to tell your pace and time. It is a more controlled environment. With cross country, even though it is always 3.1 miles, you have different terrain.” Some courses are considered long or short by common runners despite always being the same mileage. He considers cross country a pure race, while track is more about the numbers, which leads us to a better understanding of his success in marathon races. “I’m actually a really slow sprinter. I need high volume because I don’t handle intensity well. I’m more of a grinder,” he says. When motivation is low, like he says about his time leading up to the Chicago Marathon, he hires a coach: Someone with the shared training philosophy that each race and overall fitness is a work in progress. “I needed ‘Big Brother’ watching, and it held up my accountability.” In other words, someone to hold him to a high standard he would normally hold himself. “In a marathon, you have to have everything come together all on one day. If you aren’t happy with your time you can’t just turn around and run another one the next day. You have to wait months to do it again. You only have one day to shine,” Wietecha says. “After [The Chicago Marathon] I was burnt out. I was training in the summer months, and I hate the summer. I love running in the cold mornings and coming back with icicles in my beard. For some reason, I’ve always lived in the hotter states, though!” He laughs, bringing out his own relatability. But Wietecha says the hardest part is actually waking up and getting it done at 5 a.m. “Everyone drives by with their brights on, so I’m constantly dodging cars.” His morning “frogger” ritual can leave him mentally exhausted. Anyone who has taken on the intimidating task of running long distance knows the sport is heavily weighted in its mental game. “Once you get tired, the real test begins. What has worked for me is to have confidence in your training and faith in yourself. A lot of times when I get tired, I will try and find the furthest thing away, and once I get there, reset my mind and go again.” And Wietecha literally means something far away. “I try to find a visual target to run to. If I’m struggling around mile 15, I’ll tell myself, ‘Okay you got 11

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“Now I’ve added two or three days a week running with the kids after school and instead of rushing through dinner to go run again, I’d rather spend time sitting down with the family.”

more miles,’ and that can get daunting, so I break it into chunks so that I don’t stress about 20 miles until I get there. I’ll think, ‘just get to the baseball field,’ and then I adjust and find a new target once I get there.” In life, we share a similar metaphor. Our goals change, our vision of our fitness in future changes, and we find a new target to reach. “Sometimes you really have to adjust on the fly. If you are trying to run a certain time and you realize you are behind pace, set a


new goal and make that your new number one goal.” Good advice for anyone’s journey to health. His experience with the Rock ‘N’ Roll Marathon began on a whim. “It was a pit stop race, but so many people I knew saw me run that it turned into a race I run for them, my friends, and family. Everyone here knows two or three people that are running, so it’s more about a supportive community atmosphere here in Nashville than the race itself.” In the past, the marathon made him feel rusty because he had not hit the prime portion of training yet. “This year I took the fall off and put

on 20 pounds. I’ve lost 10 of it so far!” He says his personal running game isn’t as much fun. Before, he used to train 2 times a day. “Now I’ve added two or three days a week running with the kids after school and instead of rushing through dinner to go run again, I’d rather spend time sitting down with the family.” Competition is a little different now than it used to be for Wietecha. If you ask his wife, she’ll tell you he competes with himself constantly, but Wietecha himself says racing is somewhat of a chore. “I run marathons now for other people besides myself.” His family and friends are all in SPRING 2017 / NASHVILLE FIT MAGAZINE

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attendance at Nashville’s very own in April. His favorite part is seeing his children when he crosses the finish line. They want to see him race, so Wietecha runs to the best of his ability for those little faces and giant hugs. It all translates appropriately when you meet him. His selfless nature explains his job as a physical education teacher at his elementary school, and his role as a dad has become his main focus in life. “My kids are getting older, and I coach adults online so the goals have changed. I want to grow my children’s running program because I’m getting older myself. I even have my daughter Kate in class. It’s fun!” Wietecha uses training to turn himself into what he describes as a sports car and then closer to the race he turns that sports car into a hybrid. “I’ve always called running my own selfish sport, and now I’m trying to transition from it being my own to having a more hands on approach: More of a teacher and coach than athlete. It’s more about encouraging others to do it. It’s a lot more fun to tell other people to run!” Wietecha’s coaching actually started as a side project, one he doesn’t advertise. “I told my wife I’d stop around eight people, but now I think I have over 100.” Mostly online, but many local runners turn to him for advice in addition to his running groups of kids from second grade to seniors in high school. What he has started is running groups of close to 200 children that he says is in its “Guinea pig stage.” “A lot of kids have their interests in baseball or football, but if you get them into running it can quickly become their niche too. At the elementary level we are their cheerleaders. You can high five and have fun and it is a good way for them to get their energy out.” Surely their parents thank you, Scott! “With high schoolers you are a bit more serious. We are teaching them life lessons and trying to make them grow into men and women. Every child is a good runner, but you find out just how good they are once they are tired. Then you see how they respond. The mental game depends on age and experience.” Much of what he has learned from his kids, he already knew about himself; “You don’t know how someone responds until things get tough.”

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His favorite part about coaching is figuring out the individual aspects. “You can’t train one kid the same as the other because one can fall apart in the wrong tactic is utilized. We aren’t all built the same. It all depends on how they adapt and respond to things. It’s easy to coach people that adapt to the same things as you, but fun to find ways to motive others.” He elaborates, “I hate this analogy, but everyone is kind of a little lab rat in how they react to different stimuli. The more data you collect, the more information you have on a person, which in turn allows them to succeed through your instructions.” Wietecha’s coaching is aligned with teaching PE, which he says is, “about 75 percent P.E. teacher and 25 percent Dr. Phil.” Academic classes at school are a controlled environment, so in P.E., kids get to come and have fun. Wietecha says second and third grade are his favorite ages because they are becoming independent but they are still young kids in need of proper guidance. His love for coaching seems to take him back to his own training days, which enhances his ability as a teacher. “I try and keep the kids moving in order to make it a fun positive environment to help build their confidence. As a P.E. teacher, I consider myself more of a dork than a jock.” But thanks to Wietecha, the young minds he molds everyday will view fitness as fun. He is reminding them that health is fun, yet he says, “When you’re older it’s such a chore! My fitness routine isn’t still fun for me. It’s sort of a delayed gratification. But it’s necessary. I do know that.” Even though his own routine and objectives may have changed, he is still finding a way to help develop skills in the running community and continue to pass on his legacy. It may not be as fun for him as it once was, but he is finding other ways, like coaching, to keep a positive and exciting attitude in order to continue to train hard. And train hard he does! We are proud of Wietecha and what he’s developed here in the Nashville community for runners. We’re excited to see him cross the finish line one more time this year, and we have our fingers crossed for number five!


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Lifestyle

Women on the Fast Track Roller derby is no longer the stuff of fishnet stockings and clotheslining the opposition. Today’s game is played on a flat track by skaters who consider themselves more athletes than entertainers. With full-contact hits, powerful skating, and ballerina-like footwork, there’s plenty of excitement to be found in the modern evolution of the sport. Roller derby is alive and well at the Nashville Fairgrounds Sports Arena, home to the Nashville Rollergirls. Now in their 11th season, the Nashville Rollergirls have consistently been ranked within the top 15 percent of competitive Women’s Flat Track Roller Derby Association (WFTDA). Skaters range in age from 18 to their late 40s and come from all walks of life, but they all have two things in common: their love for roller derby and a fiercely competitive attitude. We tracked down some of the girls to get a full report on how this hard-hitting sport has changed them on and off the track. Above all, we discovered roller derby is about athleticism, strength, agility, and—most importantly—sisterhood.

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Tiffaney Sharman

Lil' Red Right Hook (Red)

A G E : 30 P R O F E S S I O N : Customer Service Representative, mother of two children under 5 Like many skaters, Red didn’t come from a previously athletic background. It wasn't until she was diagnosed with Type 1 Diabetes at the age of 21 that she started working out on a regular basis. Red was a fan of her local roller derby league but couldn’t see herself as a potential skater. "My husband secretly emailed the league and asked them about signing up for derby.” After she was persuaded into giving it a try, Red was hooked and immediately renewed her commitment to fitness. “Before derby, working out was all about managing diabetes." Now, her routine revolves around agility and endurance, two very important skills Red uses as a jammer. For inspiration, Red also looks to ice hockey. "I love watching NHL players on the ice. They are so agile and so powerful on skates. I want to be like that on the track: good control, speed and power." Roller derby is a full contact sport and the risk of injury is very real. In 2014, Red broke her tib-fib in an early season game and, in turn,

discovered she was pregnant. Coming back from a bone break is difficult and pregnancy prolonged her hiatus from skating, but Red was determined to get back on the track. "I wanted to show my son that even though I was hurt, I could come back from injury and play again. If you really want something, you’ll do whatever it takes to get it." Red is in the gym almost every day and is stronger than ever. "I can do several box jumps now. Something I couldn't before. I can even back squat and deadlift my own body weight."  It's not always easy, but if she’s having a tough day, Red finds motivation in telling herself, "If you beat yourself up, give it a day, have your pity party, but then shake it off and get back out there and work even harder."

Rusti Keen

Virginia Slam (Slam)

A G E : 30 P R O F E S S I O N : Curriculum and Assessment Coordinator with LEAD Public Schools Modern roller derby requires a lot more of its skaters than just playing the sport. Most teams, including Nashville Rollergirls, are entirely skater-owned-and-operated. Skater Virginia Slam explains, "As a member of the Nashville Rollergirls’ Board of Directors, there are times when running the business side of the league, apart from working full time and training and practicing, can get overwhelming." Slam did not play sports in school nor regularly worked out before derby. “It was a challenge figuring out the weekly time management and learning to train and eat like an athlete,” she admits. “I’m now lifting weights three days a week, cycling whenever we don't have practice, focusing on my core two days a week, and making sure I’m attending all the derby practices.” Slam believes the hard work is worth it though. “I’m getting stronger every day, both mentally and physically,” she says. “I love knowing that I take up space and can't be literally pushed around. I also believe that derby gave me the mental toughness and confidence to stand up for myself more in life. It’s a great feeling.” She relies on this toughness in her work at LEAD Public Schools in Nashville. “Sometimes, my body is tired and hurts, but I know I have to get up and go to work the next day and act like it doesn't.”

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Lifestyle

Leonie Leduc

Arwen LeavinScars (Arwen)

A G E : 31 P R O F E S S I O N : Microbiologist Arwen LeavinScars believes she would not find the motivation to be active without roller derby in her life. “I was a swimmer all through high school, so my previous fitness experience was on a structured team with goals. Without the structure of a team sport and the goals for performing in a competitive environment, I’m a couch potato,” she says. The cost of performing in a competitive environment such as roller derby can take its toll though. Arwen has had two tib-fib fractures over the course of her derby career, but she hasn’t let that slow her down. “When I was rehabbing my ankles, the first words out of my mouth were ‘how can I get back to skating again?’” This mental toughness and resiliency is not uncommon in the sport. To help her return to playing form following her injuries, Arwen relied on practicing yoga and ballet. “When you watch roller derby, it looks like it’s all about power, but getting into derby stance requires a lot of flexibility.” The derby stance posture keeps skaters in a quarter-squat stance and helps them remain a stable and upright posture, even when taking heavy hits. It requires abundant ankle flexibility to facilitate quick movements as well as a strong posterior chain and core for stability.   What has motivated Arwen to keep going? “I’m a lot happier taking up space in the world because of derby. It’s something I think is important for women to have in their arsenal. It’s a place where you have to be confident in knowing that you take up space and you’re supposed to use your body.”

Mayme Van Meveren

Kitty Cataclysm (Kitty)

A G E : 28 P R O F E S S I O N : Microbiologist To get a sense for Kitty Cataclysm’s skating style, you have to first understand that her fitness role models are MMA fighters Ronda Rousey and Danyelle Wolf. As a jammer, Kitty is responsible for scoring points using only her body and must battle her way through the pack of blockers whose goal is to stop her by any means necessary. “I’m very confident I could take any person in a fight, and I don’t remember thinking that before derby. Derby has given me strength and the ability to hold myself in any situation, and I don’t worry about walking down dark streets anymore.” Kitty relies on weight lifting to stay strong, focusing a lot on glutes and core. “Strong glutes give you more power and a sturdy core is how we stay upright during hard hits, so I put some kind of glutes and abs routine into my workouts every day.” Roller derby is a huge motivator not just for her workouts but also for her recovery as she returns to playing after a clavicle break in 2016. “As I get back into the gym, my motivation is ‘it’s X number of weeks before I have to get back on skates again’.” Now fully recovered from her injury, Kitty is looking forward to returning to the team full-time in 2017.   “I think roller derby is a big part of my identity now, and if I had to stop playing I would have to find some other competitive, physical activity to do because I’ve become attached to having teammates and competition. Many of us haven’t played sports before, so when we stumbled across derby there was some innate draw to the idea of being able to skate hard and take hits and work as a team.”

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Wellness

How to Create Healthy Boundaries with Social Media by JENNIFER DIAZ

N

ot long ago, I was driving through a part of town where some seemingly never-ending construction was taking place. I was bored, and more than slightly annoyed with Google Fiber for the delay, so without a second thought I unlocked my phone and immediately started scrolling, making sure to occasionally look up and move forward when necessary. On one upward glance, the car in front of me was much closer than I expected it to be, and luckily I had just enough time to slam on my brakes before entering fender bender territory. I'm thankful that the only thing out of whack from that moment was my heart rate and blood pressure. It was a stupid mistake and I was fortunate. Afterwards, my mind recalled a few tragedies I'd heard about involving cellphones and driving and I thought to myself, "What were you thinking?! Nothing on your phone is more important than what is in front of you right now." And isn't that usually the case? Technology can be an awesome thing. It gives us the ability to connect with people we would have otherwise never met, it can provide us with entertainment, and it helps us stay informed on current events around the world. But exactly how much are we willing to pay to stay connected 24/7? Compulsive phone usage has been linked to a number of negative side effects including depression, anxiety, and lack of focus. It's been shown to hinder our real life relationships, so much so that 2013 saw the creation of the word, phubbing, the phenomenon of people choosing to be preoccupied by their phones while with each other. If you'd like to test the effects of

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that one out, next time your friend or significant other starts talking to you, get your phone out, start scrolling, and see what happens. And let's not forget how it can feel to see everyone else's carefully cultivated highlight reel while we look around at our messy, imperfect, behind-thescenes lives. We live in a world full of instant gratification. If you're bored, open your phone and scroll. If you're lonely, swipe right. Need a confidence boost? Post a staged and filtered picture and watch as your self-worth teeters on how many likes it gets. If you feel as though you're lacking something, you're only 3 clicks and 2 days away from a brand new purchase arriving on your doorstep. I've been guilty of all the above. My phone used to be the first thing I looked at in the morning, it's what I gravitated towards late at night if I couldn't sleep, and I'd even feel an urge to reach for it anytime there was a lull in the conversation. I love having access to so much at my fingertips. But when I think about all the potential things we're sacrificing (community, workouts, healthy meals, rest, true connections) to be on our phones, I can't help but wonder exactly how much our overall wellbeing is suffering in the long-run. Because technology and social media will continue to evolve, it's important for those of us who love it to learn how to use it well. There is absolutely a way to enjoy all the perks, while avoiding the future regret of wishing we had put our phones down more and paid attention to our real lives. And it begins with setting necessary boundaries that will help us develop a healthier relationship with social media and support a healthy lifestyle outside of our screens.


Be honest about how much time you're spending on your phone.

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This can be the hardest pill to swallow. Most of us want to be the type of person who has their values in order and are focused on the right things. It can take a lot of effort and self-awareness to come to terms with the fact you may be on your phone too much. I downloaded the app Moment to give me an accurate idea of how much time I was spending on my phone during the day, and it was very eye-opening. The irony of using an app is not lost on me, but utilizing this tool has helped me build a more positive relationship with

technology. You know what they say, the first step to getting better is admitting you have a problem. So, I'll go first: Hi my name is Jen, and I'm addicted to my phone.

2

Check-in before scrolling

Before opening your phone, do a quick check-in to see exactly how you're feeling. Why are you wanting to open your phone? Are you avoiding something, do you feel bored or lonely,

or are you looking for an escape? It helps to know exactly how you're feeling and the reasons why you're reaching for your phone, so you can either be more mindful as you scroll, or realize that scrolling isn't what you need at that moment. Make sure your feed supports your values.

3

Creating personal boundaries is incredibly important for our wellbeing, and it's no different when it comes to our social feeds. My method for keeping my social media experience an

uplifting and positive space is pretty cut and dry. If I scroll and see something that makes me feel negative, hopeless, or less than, I unfollow. If what you're seeing throughout your feed doesn't align with your core values and who you desire to be at your best, omit it from your feed. This is one area we have some control over, and if the things you're seeing consistently take you down a rabbit hole of negativity, it's not serving you well. Instead, find and follow accounts that encourage positivity, love, and that align with your values.

4

Tell people about your goal.

When it comes to being successful, your community can have a major impact. So don't hesitate to ask your close friends and family for support! When I told some of my best friends my intention to be on my phone less so I could be present for the people in my life, they loved the idea. In fact, most of them said they had been wanting to do the same, so we decided to keep each other accountable. Even if we have a hilarious meme or video to share, we make sure after we share it, the phone goes back up. Having our phones out, regardless of whether they're face up or down, communicates to the person we're with that they are less important to us than whatever is happening on that screen. We spend time with others to experience true connection, and putting our phones away allows us to do that to the best of our ability. Determine specific phone-free situations

5

As valuable as they can be, not every circumstance requires our devices. It helps to consciously determine a few situations to be totally phone-free. Maybe pick a few that require your attention the most and leave your phone somewhere you won't be tempted to reach for it out of habit. Keep your phone in your bag or in another room when you have dinner time with family or friends, leave

it in your office during important meetings at work, and tuck it away in the glove box while you're on dates with your SO. Being completely present allows us to pay attention and really engage with what's going on around us, and it will clearly communicate to the people we’re with how much we value them and their time.

6

Schedule time away from your

phone Whether it be a certain block of hours each day or a whole day out of the week, make a commitment to spend a certain amount of time phonefree. Replace that scrolling time with something else you enjoy doing or have been wanting to try! Go outside for a walk, try out a new workout class, or learn how to play a new instrument. This may even give you some much needed extra time to work on the goals you've been thinking about. And if you're really in need of a detox, try a social media fast by committing to stay off your phone for 24 to 72 hours, and see how much it changes your perspective!

for 2017 is to eventually make our bedroom a screen-free zone. This may mean we have to go retro and purchase old-school alarm clocks (they still make those, right?) But can you imagine how freeing it would be to leave your phone in a totally different room and feel all blasĂŠ about it?

By all means, continue to use social media for the benefits it can offer. But let's not forget that our actual lives happen outside of those little screens, and being fully present for them is what will allow us to feel truly connected, healthy, and ultimately fulfilled.

Create one screen-free area in your home.

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Creating a space in your home where you can go to completely de-stress and relax is absolutely necessary! Our home should be a place of refuge and rest. But we can't recharge ourselves if we never truly disconnect. One of my goals

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Fitness

8 THINGS TO KNOW BEFORE YOU SUP FOR THE FIRST TIME

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rying new outdoor activities is a great way to diversify your health, and stand up paddle boarding (SUP) is a water workout everyone should try at least once. But no one wants to look like a rookie out on the water, right? Apply these 8 tips before you venture out, and you should be an expert in no time!

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photo by Brian Fitzsimmons model Morgan Bosworth


1. KNOW YOUR GEAR SUP boards come in all shapes and sizes. Selecting a board that fits your height, weight, and purpose for getting out on the water will guarantee your time on the water to be more comfortable and enjoying. If leisure is your goal, find a recreational board that’s right for you. If speed and efficiency is what you seek, try a displacement or race board. Next, grab your paddle. The paddle should be adjusted to your height. While one hand grasps the top of the paddle, or the T-grip, the other hand should find its place lower on the shaft of the paddle. A good rule of thumb is to place one hand around the T-grip and the other hand where both of your elbows make a 90-degree angle when the paddle is held out in front of you. Your bottom hand will not hit the same spot every time but having a general idea of how wide your hands should be placed is beneficial. Before climbing aboard, double check that your board has a fin. Fins are crucial for stability and tracking of the board. A PFD is required in most waterways, so make sure you have one onboard at all times. Finally, the leash. Quite possibly the most important part of the SUP gear list. The leash attaches to the rear of the board and then straps around your ankle. The leash's number one job is to keep your board attached to you should you decide to get a little wet.

2. HOW TO STAND UP Standing up is the moment. To begin, mount the center of the board on your knees from the

dock, never from a standing position. Paddle out to a clear area staying on your knees until all traffic is clear. Most boards are designed with movement in mind, and therefore, much more stable when they are in motion. While still on your knees, take a couple of paddle strokes on each side before standing up. Next, place both hands on the board so that you are in a tabletop position. Set up your stance by placing one foot down on the board and then the other. Keep equal amounts of pressure on both sides of the board for stability while you stand up, and remember that the wider your stance the more stable you will feel. If you do not get it the first time, do not worry—practice makes perfect.

3. RELAX…it’s only water There is nothing more cringeworthy than seeing a new paddler standing as stiff as a board on a board. Water is fluid, so it only makes sense to stay flexible as you paddle. You will guarantee a trip into the water by trying to fight the natural sway of the board while you paddle. The best piece of advice an experienced paddler can give a beginner is to relax. Do not tense up, and especially do not forget to breathe. If rough water should come your way, jump down to your knees or belly for more support.

tall, knees slightly bent, back engaged and flat, core engaged, chest open and feet parallel, shoulder width apart. Look forward and not at your feet. The SUP stance is a strong stance, not a lazy one.

5. THE SUP STROKE The SUP stroke can be difficult when you’re first starting out. Repetition, good feedback from a friend, and simple strokes can really help improve the paddle forward motion. A good stroke decreases the chance of injury, provides efficiency, and allows you to reap all the health and fitness benefits that SUP has to offer. First, find your SUP stance with your paddle in position. Form the letter 'A' with your body and the paddle, with your arms straight out in front of you. Next set up your stroke by catching the water. Your paddle should scoop or pull the water toward you. Bend over, rotate your hips to increase your reach distance and reach your paddle blade towards the nose of your board. Plant the paddle fully under the water- no lilydipping! Next pull your body and board through the water. Engage your core muscles. This is where that awesome core workout comes into play. This is your power stage. Finally, release your stroke and bring it back to the beginning to catch again. The power stage ends and the release begins when your paddle blade is in line with your feet. When you change sides, make sure you switch your top arm and bottom arm position on the paddle. If you can get these three steps down, you will be a pro in no time.

6. LEARN TECHNIQUES TO STOP AND TURN Before you race off into the sunset, make sure you have a good idea of how to slow yourself down, turn around, change directions, and stop. Backward strokes are good for turning and stopping, while forward sweeping strokes are good for turning, maneuvering, and maintaining momentum when changing direction. 7. FALLING OFF THE BOARD SAFELY Falling off the board will happen whether it is intentional or accidental. Always push the board away from you and fall in the water. The water hurts you (and the board) a whole lot less. To get back on the board, swim to the side and center of the board, kick to lift your torso on the board, and follow with your legs. The most important part is to accept the fall, do not fight it, and stay calm. 8. HAVE FUN SUP can offer a fun and relaxing way to be outdoors on the water that anyone can participate in. It can also be one of the best total body workouts that targets a full range of large and small muscle groups as well as increasing balance and strength with proper stroke technique. Lastly, SUP will always take you somewhere beautiful and worth enjoying. When in Nashville, SUP is a great way to escape the buzz of the city and get outside. Respect the waterways by practicing Leave No Trace, and you will always be welcomed on the water!

4. THE SUP STANCE There are a handful of ways to stand on a board. However, when it is your first time, go with the stance that provides you with the most stability and comfort. Be sure you are standing in the center of the board, or directly underneath the hand hold. Stand SPRING 2017 / NASHVILLE FIT MAGAZINE

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Fitness

KETTLEBELL

1 2 1 KETTLEBELL SWING

• Stand behind the bell far enough so you can tilt it toward you with your hips hinged, knees bent and back straight • Hike the bell between your legs and stand tall, allowing the bell to float at the top (try to keep the bell floating chest height or below) • Hinge your hips again keeping the bell between your legs and snapping the hips forward to stand tall and straight • Set the bell down the same way you picked it up! Tip: 1) The swing is a hinge movement (like the deadlift, not squat) so you want to make sure you are initiating the movement with your hips with a slight knee bend following from there. 2) The swing is also a ballistic movement with all the power coming from the hips. Snap your hips forward when coming to the top of the swing squeezing your glutes. Stand tall (like you are against a wall) and keep everything tight.

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2 3

KETTLEBELL DEADLIFT

• Stand completely over the bell • Hinge your hips back to begin the movement, bend your knees and grab the bell by the horns • Stand tall with the bell in both hands pushing your hips through full extension, squeeze your glutes, and keep your shoulders down • Tap the bell back down in the exact position you started with it; repeat Notes: 1) The standing position should be a tall plank position like your back is against the wall. Squeeze your glutes and try not to lean back.


TRAINING

by JAMIE CARROLL

1 2

1

2

3

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KETTLEBELL PRESS

• Begin with the bell in the rack position (clean it if you know how, or simply do a cheat curl) • Press the bell up, turning your palm to face out at the top • Bring the bell back to the starting position (always bring it back to the rack position) Tip: Want to make this lift feel a little easier? Create a lot of tension in your body (staying tight) Pull your kneecaps up while standing, make a fist with your other hand, and squeeze your glutes! This will make that press feel a lot easier and get you a lot stronger.

KETTLEBELL ROW • • • • •

Place two bells between your feet and stand completely over them Hinge your hips back and squat down so one hand is on each bell Pull one bell up while simultaneously “pushing” the other bell down and through the ground Elbow pulls up and stays close to your rib cage. Keep your shoulder down Place the bell back and switch arms Tip: Be sure there is no rounding in your back. Try to keep a flat back as much as possible. Keep your hips lower than your shoulders.

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FUEL YOUR NEXT WORKOUT AND RECOVERY WITH USDA ORGANIC PERFORMANCE ENHANCING NUTRITION BARS OPTIMIZED FOR GENDER, FUNCTION, AND SPORT. VISIT EBARS.COM FOR MORE INFORMATION.


KETTLEBELL TRAINING

Fitness

GOBLET SQUAT

• Pick up the kettlebell with good form and hold it by the horns. Take your feet slightly wider than hips with your toes turned out somewhere between 35-45 degrees. Each person will vary • Keep your shoulders down and elbows in towards your rib cage. Initiate the squat by sitting back and down like you are going to sit on a curb • Stand back up, driving your feet through the ground and keeping your chest up. Try not to let your butt rise first

1

1

2

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3 TURKISH GET-UP

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• Lay on your right side to pick up the bell. Roll to your back and press it up with both hands. Place your left arm and leg down by your side and out to about 45-degrees • Roll up to your left elbow. Use your right glute and pull your left elbow towards you (while keeping it on the ground) to assist you in the roll up • Roll up to your left hand • Push yourself up slightly to tuck your left leg underneath you • Come into a half knee position • Stand up • Reverse the movement the exact way you came up • Bring the bell down with both hands, roll to your right side and spin overhead to bring it to the left side. Repeat the same movement on the left Tip: This is not a sit-up. Be sure to roll up. Start with a “naked” get up until you master the movement. Naked meaning, no weight. Look at the bell the entire time, until you get to the half kneeling position. This allows for stronger shoulder stability because you can see where your arm is in space. This is very important for going heavy and getting stronger in this movement. SPRING 2017 / NASHVILLE FIT MAGAZINE

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Fitness

PAINTING A PICTURE: CLIMBING INDOOR AND OUT

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by JAMES MIXON

S

omewhere deep in the Tennessee woods, far from the beaten path, a peculiar group of athletes pursue their sport. Powerful sandstone cliffs trim the Cumberland Plateau and open wide over a cold and crisp riverbed. Along the way, these athletes see whitewater kayakers unload their boats and suit up, but they drive past them and turn down a narrow, gravel road to a hidden, grassy parking lot. They are not here for the water. They are here for the rock. The Obed Wild and Scenic River is home to one of the many hidden river gorges in the southeastern United States. Ages of erosion have carved out the overhanging rock faces covered with pockets, fissures and cracks. These irregularities, as arbitrary as they may seem, draw a certain type of person and a specialized group of people to these canyons year round. These people are the athletes; these people are rock climbers. In the last 50 years, rock climbing has gone from a barely legal activity to a legitimized sport complete with its own World Cup, pro athletes, and massive urban gyms. In Tennessee, this development began when a motley crew of men began bushwhacking out to cliff lines and forging their way with an assortment of hardware, ropes, and derring-do. Gradually, they began equipping their favorite routes or “lines” with fixed metal anchors and bolts. The more they explored the more they cleaned. Eventually, local “crags” were established where the less intrepid could test themselves alongside those with experience. Fast forward to 2017 where there are a dozen or more popular climbing areas around Tennessee and major indoor climbing facilities in most of the state’s cities. Everyone from the original crew to fresh-faced kids can swing by a climbing gym for a quick scale up a wall covered in plastic holds. So what does it mean when someone says they’re a rock climber? What’s the difference between the sunkissed sandstone and the air-conditioned indoor walls? And why do it in the first place? Well, climbing is hugely beneficial to the human body. It’s a natural extension of the way we move only transferred into a vertical environment. Professional rock climbers are often compared to dancers because both move with a rare intention and precision, both have impeccable control of their bodyweight and superb fine motor skills, and both make something incredibly difficult look easy. Climbing is a whole-body exercise. The work begins in the feet, which support the weight of the body and activate the muscles of the leg to move the climber upward. The hips and core determine where a climber’s body lies in space and must be constantly under tension to maintain an efficient body position. The back and shoulders do the unceasing work of pulling the climber inward toward the wall, while the forearms grip smaller and smaller holds to stay vertical and allow the rest of the body to perform. Body positioning requires constant twisting and shifting of the hips, which means that climbers must develop a high level of mobility. Much like yoga, isometric strength in extended poses is instrumental.

Climbers benefit from a high strengthto-bodyweight ratio. The strongest climbers are rarely the most muscular people in the room. Walk into any climbing gym and you’ll find a squadron of lean and powerful athletes similar to dancers or yogis. Even those who aren’t pursuing high level performance in the sport can practice climbing as a form of cross-training to develop balance, body awareness, and grip strength. It tends to be a low-impact sport, focusing on slow and deliberate movement. Therefore, fitness enthusiasts of all ages can learn with minor issue. Indoor climbing takes an esoteric sport and makes it accessible to the average urbanite. The first man-made facilities were ram shacked plywood walls for elite climbers who wanted a training area in their backyard. Climbers started shaping artificial holds to drill into the walls. Some even glued rocks and pebbles. Over time, the sport popularized and demand grew for local gyms. While the industry was young, the primary clients were either hardcore outdoor climbers looking to get shredded or the casual observer looking to switch up their idea of fitness. In recent years, a new middle-class climber has emerged. These participants practice the sport for performance and skill but enjoy the accessibility of the indoor facilities. While some old-school alpinists dislike the development, the reality is that due to indoor gyms the sport of climbing is becoming popular, accepted, and respected. Fitness enthusiasts and gurus are advocating the functional movements. Physical therapists have noted the benefits to skeletal alignment and muscular integrity. More importantly, it’s fun! The modern climbing gym is an authentic fitness emporium. In addition to the extensive climbing areas (often as tall as 50 feet), most have cardio decks, yoga studios, and weight-lifting areas. They offer personal training, climbing instruction, technical classes, and youth programs. Climbing is intuitive and athletic. Music, bright colors, and crowds of the fitness community, create an atmosphere of electric energy. Indoor gyms offer several helpful options not available to new climbers outside. Most of the walls are equipped with ropes wrapped around steel anchors. With this support, a complete beginner could learn to “belay” or manage their partner’s rope in under 30 minutes. For those who like to go solo, most gyms also have automatic belays. These devices keep a climber safe while climbing and while descending without a partner. For many, the appeal is in the commu-

nity. Although climbing is ultimately an individual sport, it requires partnership and collaboration. Climbers belay and encourage their partners. The culture pushes everyone to step out of their comfort zone and test their physical limits. Finding a climbing route is often like solving a puzzle. Groups of friends will sit under a climber and analyze it together, suggesting and critiquing each other’s “beta” or movement. The sport is highly social. First, gathering friends at the indoor gym and eventually sending them outside together. It has its own slang and sense of style. Eventually, most climbers do get outside. Many consider this the pinnacle of the climbing experience. Hours of work (and play) in the gym hone the muscles and skills needed to engage the raw stone and weather elements. Cliff faces require new methods of protection, an intuition for the geology of the rock, and nerves of steel. Climbers have to take their rope up the wall with them in a style of climbing called “leading.” Both lead climbing and lead belaying are significantly more complicated than indoor methods, although usually just as safe. The transition can be challenging, but it’s hard to go back inside once you’ve experienced the great outdoors. The greatest lure may be nature; verdant southern forests, exquisite Appalachian views, exposure and silence and solitude. Climbers become complete hikers and campers just as prerequisites to reaching the crag. Many climbing areas, such as the Obed or Foster Falls, have convenient campsites where ‘craggers’ retreat at night to socialize, drink, and jam around the fire. Early the next morning, however, they drive back past the river and into the woods, ready to pit their bodies and minds against the most intimidating face they can find. The athletes rope up, check and double-check their knots, carefully examine the fissures before them, and with a deep breath, bid the ground farewell. For readers interested in learning to climb inside, Nashville has several great options: Climb Nashville, with a location in both West and East Nashville, and The Crag near Franklin. For those looking to get outside, the closest crags to Nashville include King’s Bluff near Clarksville, under an hour away, the Obed Wild & Scenic River near Crossville Foster Falls near Monteagle, and the boulder field at Little Rock City near Chattanooga. Information about these locations can be found on the website of the Southeastern Climbers Coalition.

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Events {APRIL–JUNE}

April 4/1/2017

Nashville Rollergirls Season Opener Nashville Fairgrounds Sport Arena Come watch the Nashville Rollergirls in their first bout of the 2017 Season! 4/2/2017

Kegs and Kettlebells Jackalope Brewing Company Jackalope Brewing Co. is teaming up with getFIT615 to bring you Kegs & Kettlebells, a fitness hour that turns kegs into kettlebells, with ticket proceeds benefiting the children of First Chance Education Centre in Moshi Tanzania.

several prominent guest speakers, vendors, and food. 4/29/2017

Nash Spring Bash Centennial Park Project 615 presents the 3rd Annual Nash Spring Bash featuring Nashville's favorite food trucks, 50+ local vendors, and music. The event is free to attend! Dogs welcome. Proceeds will benefit local non-profit.

May 5/6–7/2017

Nashville Taco Fest Nissan Stadium The 1st annual Nashville Taco Fest takes place in the heart of Nashville.

4/8/2017

Row For A Reason 2017 3rd Annual Row For A Reason will have a solo 1/2 marathon division and three person team 1/2 or full. Benefitting Gigi’s Playhouse. 4/9/2017

Music City Yoga Exchange Emma’s Bistro Thinking about doing some spring cleaning? Donate your gently used yoga gear to the supporting yoga studios through April 2nd then come shop for items on April 9th at incredibly low prices. Admission is free with advance donation of items, or $5 without.

5/20/2017

Nashville Wine and Food Festival The 4th annual Nashville Wine and Food Festival is here! Enjoy wines from over 100 national wineries paired with local Nashville cuisine and artisanal products!

5/20/2017

Nashville Wine and Food Festival

5/20/2017

Tour De Nash Morgan Park The Tour de Nash is Nashville's largest urban bike ride and has been organized for the past 12 years by Walk Bike Nashville to encourage people to explore Nashville's best bikeways and greenways by bicycle.

event! Eat, drink, mingle, relax, soak in the rays, and of course hear some of the coolest music performed by national recording smooth jazz artists. 5/26–28/2017

CrossFit Regional Games Music City Center

4/8-9/2017

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5/26/2017

Music City Jazz Festival Riverfront Park The 2nd annual Music City Jazz Festival is more than an outdoor concert, it's an

NASHVILLE FIT MAGAZINE / SPRING 2017

6/6/2017

The Tennessean Sports Awards TPAC – Andrew Jackson Hall Honoring the most elite athletes in Middle Tennessee High School sports. 6/8–11/2017

5/27/2017

Nashville VegFest Nashville Fairgrounds Promoting a plant based, healthy, cruelty free lifestyle, VegFest features

June

Tabatas + Tacos + Tequila Bicentennial Capital Mall State Park Tacos are life. We can all agree on that. Nashville Fit Magazine is bringing fitness and tacos together.

CMA Music Festival Nissan Stadium A four-day music festival centered on country music hosted by the Country Music Association. Live country music concerts, celebrity autograph sessions, southern food, and more.

Please check the official website of each event and race for final dates and information.


Races {APRIL–JUNE}

4/29/2017

The St. Jude Rock ‘N’ Roll Full and Half Marathon April

May

June

4/15/2017

5K Unity Run Shelby Park 4/22/2017

Warrior Dash Tennessee Milky Way Farm, Pulaski, TN

5/6/2017

6/3/2017

Mud Run Nashville Tap Root Farm, Franklin, TN The Original Mud Run is a 5K/10K military style obstacle course.

Purple Stride Nashville 5K Nissan Stadium A race fighting against pancreatic cancer. 6/11/2017

4/22/2017

Shade Tree Trot 5K Vanderbilt University Football Stadium 4/29/2017

The St. Jude Rock ‘N’ Roll Full and Half Marathon Downtown Nashville 2017 will also mark St. Jude Rock ‘N’ Roll Nashville Marathon & 1/2 Marathon’s 18th year with the series since its inaugural race in 2000. Originally known as the Country Music Marathon, Rock ‘N’ Roll Nashville is the second longest running race in the Rock ‘N’ Roll series and continues to embrace the country music influence within Nashville. 4/29/2017

Wicked Wine Run Fontanel Nashville Race through the beautiful property of Fontanel Nashville, the former luxury estate of Barbara Mandrell.

5/6/2017

Girls on the Run 5K Nissan Stadium The Girls on the Run of Middle Tennessee 5K is a part of the International Girls on the Run 5K series and is the largest 5K series in the nation. 5/6/2017

The Great Amazing Race Sevier Park Modeled after the TV show, a fun adventure race in which teams of two person race around a cross country course speckled with a variety of fun-filled tasks. 5/20/2017

Tennessee Titans 5K Run/Walk Nissan Stadium The Tennessee Titans welcome fans of all abilities to join them in an annual 5K Run/Walk. Wear your jersey, lace up your running shoes, and show your team spirit.

3 2 1 Dash For Down Syndrome 5k A fundraising event to support Gigi’s Playhouse Nashville. GiGi’s Playhouse is a one-of-a-kind achievement center for individuals with Down syndrome, their families, and the community. 6/17/2017

RC Cola – MoonPie 10 Miler Historic Bell Buckle, TN Limited to the first 1,000 runners, the 22nd annual RC-MoonPie is celebrating 100 years of MoonPies! Stick around for the festival after the race.

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Local Spotlight

ASHLEY DANCE AND DUSTIN DEL RIO Natives to the Nashville area, Ashley Dance and Dustin Del Rio have made a name for themselves in the acro community. While Dance grew up performing gymnastics, Del Rio played sports such as football and pole vaulting. These backgrounds would eventually help them form the foundations for their blossoming acro careers: Acrobatics for Dance and strength training for Del Rio. Acro is a unique practice of midline stability and core strength. Unless you've been exposed to circus acts before, the contortion of the body and steadiness of the movements can feel foreign and unfamiliar, especially when you're practicing for the first time. “You fall and laugh a lot, but that is expected and actually encouraged,” the two joke with one another. There is a lot of room for creativity and it often brings out an individual’s true personality. Both Dance and Del Rio separately began beginner workshops to learn the basics of acro before practicing together. Even though they are both personal trainers today, they have steadily been working out most of their lives. “There are times when you can get burnt out on fitness, especially when it’s your full-time job,” Dance says. “But acro captured our interest immediately because it presented a new workout challenge for us both.” “To be honest, it's also been very social as well since it requires at least one other person and often several spotters to ensure safety. So along with the enjoyment to the sport came community too.” Acro gave Dance and Del Rio a reason to want to train themselves (and eventually others) again and again. “We have a hard time exercising just to exercise, but when there is a goal in mind and it’s functional, it's more enjoyable.” “I have to trust that Dustin will hold me up while I fly through the air, often upside down. He is laid back, funny, and patient, which are all significant qualities in a partner. He encourages me and is ambitious with our workouts. Plus it helps he's cute!” Dance says. Acro is exceptionally easier when you have a strong base, so Del Rio often utilizes his strength training exercises, while Dance trains handstands. “We wanted to learn more advanced acro skills and that means not worrying about falling due to lack of strength.” On the other end, Del Rio admits, “I have to trust that Ashley will maintain her shape so that I can hold and balance her properly. She’s stronger than most give her credit for and is a great flyer. Her confidence grows every day and makes learning new skills addictive in the gym. She shares the same laid back personality as me and has a beautiful, youthful spirit, which is always a joy to be around. Her ability to move well is motivating and inspiring to me too.” Dance currently works at Nashville Strength Company (formally Life Fitness Academy), which specializes in calisthenics and body weight training. She also dabbles in Ninja Warrior-style training competitions, keeping a variety of tricks up her sleeves during her fitness routines. Del Rio has

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his own personal training studio called Core Fitness Nashville where he specializes in strength and conditioning programming: Throwing around a barbell, climbing ropes, and playing on a pullup rig consistently while he waits on clients. “We were lucky enough to meet each other early in our acro journey and practice together constantly now. So we’ve grown together. We’ve learned to communicate with each other better as time goes on and that is a key component. It's helped build our relationship outside of acro as well. Trust is a defining factor inside and outside of fitness,” Del Rio says. Dance and Del Rio share similar traits not just with one another but with the Nashville fitness community as a whole. They enjoy meeting new people through acro and believe the scene to be growing exponentially and has brought many wonderful people together. “We want to share the joy of acro with the entire city and continue to better ourselves through this unique sport!”


Profile for Xert Media

Spring 2017 - The Marathon Issue  

Spring 2017 issue of Nashville Fit Magazine

Spring 2017 - The Marathon Issue  

Spring 2017 issue of Nashville Fit Magazine