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T H E 2 N D A N N UA L M A R AT H O N I S S U E

MARCH/APRIL 2018


Exposure M.E. Sorci navigates the Cumberland River near Rock Harbor Marine. @m.e.sorci PHOTO CREDIT: Michael Tedesco @tedescopictures

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


© 2018 ALSAC/St. Jude Children’s Research Hospital (33585)

After reluctantly agreeing to participate in a half marathon in Nashville, Jess Wright quickly recruited more than 25 people to join her as a team of St. Jude Heroes, or those committed to training for an endurance race while fundraising for St. Jude Children’s Research Hospital.® Not long after the team’s inception, the daughter of Jess’s lifelong friend passed away after battling a brain tumor. Although she was not a patient at St.Jude, Sophie’s journey served as a catalyst for Jess, propelling her to do everything in her power to help the hospital save children worldwide. With her disdain for running in mind, Jess aptly named the team of St. Jude Heroes® “Team S.N.A.R.K.Y.,” short for “Seriously Not About Runnin’ Ks, Y’all.” Fast forward seven years, this mighty team of walkers has raised more than $400,000 for the kids of St. Jude by participating in the St. Jude Rock ‘n’ Roll Nashville Marathon & 1/2 Marathon. Such funds help ensure families never receive a bill from St. Jude for treatment, travel, housing or food – because all a family should worry about is helping their child live. Jess’s passion for helping St. Jude has even led her to pursue her own fitness goals. Even though she’s seriously not about runnin’ Ks, y’all, Jess has found her own enjoyment out of fitness that has helped her lose more than 80 pounds in the last two years. She still has a little way to go before fully achieving her health and fitness goals, but nothing will stand in the way of this St. Jude Hero. Jess says her motivation for participating as a St. Jude Hero and leading the team is simple – Sophie. “There will be kids just like Sophie in the future who will need to be treated, so I will not stop walking until we find cures for these diseases,” Jess noted.

APRIL 26-29, 2018 Register as a St. Jude Hero today at stjude.org/heroes Questions? Contact Courtney McMahon at Courtney.McMahon@stjude.org or 615.760.8026


CONTENT

MAR/APR 2018

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Publisher’s Letter Contributors #MusicCityFit New to Nashville

NUTRITION 16 Tea Fix 20 The Tastiest Local Vegan Treats LIFESTYLE 24 Local Spotlight: Maneet Chauhan 30 Running with Regen 32 Spring Tech Guide 36 From Theater Geek to Running Freak 42 Runs That Made Me $#*! Myself WELLNESS 46 Why You Need to Warm Up 50 The More You Know: Blood Pressure 52 6 Plants That Can Help Purify Your Indoor Air FITNESS 54 Race Day Shoes to Consider 56 NFM Fittest Event Guide

68 Events & Races

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Publisher’s Letter The List One thing I’m enjoying right now:

My second read from Lewis Howes and it has not dissappointed.

G

rowing up a soccer player, I have always been a runner by nature, not by choice. That’s not to say I never enjoyed the physical aspects of running, but I have a lot of respect for those that gravitate towards long distance events like marathons, Ironmans, and ultras. Putting your body through these grueling tests is no small task, but the mental strength that comes from it can be used far after the race is complete. Every year during the last week of April, the St. Jude Rock ‘n’ Roll Marathon hosts upwards of 30,000 runners and walkers as they make their way through the streets of Nashville. It’s an amazing event and I always enjoy playing “Where’s Waldo?” with some of my friends. If you’re not running, I encourage you to wake up a little early on this Saturday and cheer on some incredible people. One of those people is our cover story, Megan Conner. A runner and a coach, Megan is well-known for her bubbly personality. However, many of us did not know she is an incredibly talented singer and songwriter. While mainly running focused, The 2nd Annual Marathon Issue certainly has it’s fair share of fitness and wellness. There’s a great story on a group called Running with Regen that gets together every year to celebrate the power of friendship. The weather we all look forward to is finally here, and we have plenty of health and wellness coming your way.

Stay Music City Fit,

Ryan Freebing, Owner

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What I’m looking forward to this summer:

In May, we’ll be hosting the first ever NFM FITTEST event. Essentially an adult field day, athletes and teams will compete in 10 fitness tests to determine the “fittest” man and woman in Nashville. Registration is live now at NFMFITTEST.com

What I’m munching on this month: I’m a pretty heavy snacker so when I found Unreal, things got a little scary. I’m now combining them with almonds, cashews, and pumpkin seeds, so I feel a little better about myself.


Contributors

Thank you to NFM’s contributors who make this magazine a worthy source of health and wellness information in Nashville. PUBLISHER RYAN FREEBING

EDITOR LINDSAY MILLER

PHOTOGRAPHER SAM CARBINE

Matt Grimm

Ashley Hubbard

Hunter Hall

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Kristin Palmer

Sarah Scarborough

Matt Grimm Matt is a strength and conditioning coach at Tennessee State University overseeing the women’s basketball and softball strength and conditioning programs, as well as assisting with the football strength and conditioning program. Matt is the owner of Matt Grimm Performance, LLC an in-home adult fitness and youth performance training service. Matt is certified CSCS, CFSC, FMS2, and USAW1. Hunter Hall Hunter has been a competitive distance runner for over 15 years. He has worked as marketing coordinator for Swiftwick Socks and is currently the marketing director for Fleet Feet Sports Nashville. He has raced on the track, trails and roads and owns a personal best in the marathon of 2 hours, 31 minutes. Ashley Hubbard Ashley is a vegan travel writer and photographer. A native Nashvillian, she also travels the world showcasing the best ethical methods of travel on her

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blog, A Southern Gypsy. Ashley is a huge advocate for a healthy lifestyle, but also loves showing that veganism doesn’t mean giving up delicious food! Kristin Palmer A native of Georgia, Kristin Palmer has been living and loving the booming Nashville, Tenn. for over 12 years. A lover of fiction, animals and fitness, Palmer enjoys spending time with her beautiful border collie mix, Olive, while eating a moderate amount of dark chocolate. Sarah Scarborough With 15 years of experience under her belt, Sarah Scarborough is a tea connoisseur and the founder of Firepot Nomadic Tea. She has traveled the globe searching for the best way to produce quality while maintaining the principles of ethical trade and organic sourcing. She resides in Nashville with her husband and two sons. In her free time, she enjoys yoga, travel, hiking, cooking, gardening and water sports.

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CULTURE

o t w ne

NuPowerYoga nupoweryoga.com 2218 8th Ave. S., Nashville, TN 37204 NuPowerYoga is conveniently located in the hot 8th Avenue South district of Nashville. This phenomenal yoga studio and its owners, Linda and Lauren encourage every yogi to seek balance in both their yoga practice and their lives. NuPowerYoga incorporates several types of yoga into its studio, including power vinyasa flow, focused strength training, and the Ayurvedic approach to nourishing the mind, body, and soul. Their unique lineup of classes is unlike any other yoga studio in Nashville. In their nuPOWER classes, you will experience a heated power flow set to music and linked to breath. For nuSCULPT, NuBells are added with just enough heat to keep muscles sculpted and strong. Their nuFLOW class is a vinyasa based flow that helps develop strength, flexibility, and mindfulness, and their nuRESTORE class offers a combination of yin and restorative poses to calm the mind and soothe the nervous system. At NuPowerYoga you will find your home away from home as well as balance for your mind, body, and soul. This incredible studio not only focuses on the best yoga practices, but also pours into its members so they leave feeling loved, refreshed, and ready to take on the world!

NASHVILLE GYMS AND STORES FOR FITNESS-MINDED FOLKS

Camp Gladiator campgladiator.com Camp Gladiator is an award winning fitness program coming to Nashville in March. Their certified personal trainers deliver challenging and fun workouts that work the full body. They focus on full body - function training that has been proven to get results. Their workouts are for all fitness levels and with the ability to attend any and all of their 50+ locations, the convenience cannot be beat. Camp Gladiator’s workouts happen outdoors and are never cancelled no matter what the weather! The accountability of their groups and trainers will either help you get started in your fitness journey or help you take your workouts to the next level. Join them every Saturday morning at 9 AM at Centennial Park for a FREE community workout.

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Small World Yoga Community Studio 1701 17th Ave. S., Nashville, TN 37212 smallworldyoga.org Small World Yoga (SWY), a nonprofit organization committed to making the mental, physical and emotional benefits of yoga more accessible to the community, is excited to announce that it will be opening its first ever studio space in March 2018 thanks to a generous opportunity from The Boedecker Foundation. The studio on Music Row will allow SWY to offer regularly scheduled yoga classes at reduced rates, as well as some donation-based, staying true to their mission of making yoga accessible to a broad range of incomes and populations. All the revenue generated through the studio will support SWY’s extensive community outreach work across Nashville and surrounding areas. Liz Veyhl, SWY founder, says the new studio will give students and teachers a space to congregate and will serve as a home base for the SWY community. “To say that we are excited and grateful would be an understatement. Small World Yoga and the entire Nashville community will benefit from The Boedecker Foundation’s generosity, and we can’t wait to open our doors this spring,” Veyhl said.

Chopt 211 Franklin Road, Suite 160, Brentwood, TN 37027 choptsalad.com Chopt is a creative salad company. The business? Making healthy eating as delicious and fun as possible. They travel far for inspiration and explore locally for ingredients to bring the tastiest salad and bowl creations to life. They do this because they believe that salad is awesome, and they want you to believe that too. Chopt combines seasonal ingredients and authentic flavors from around the world to invent salads people crave. They work tirelessly to develop the best tasting salad and bowls imaginable, including their own craveable house made dressings and freshly-brewed iced teas and lemonades. Chopt also builds partnerships with regional artisans and purveyors in each of their communities, like Booch Kombucha and Switters Iced Coffee, to add a unique freshness to their Nashville menu. They share their constant flavor exploration through the Destination Salads menu: every 60 days they feature three new, limited time salads alongside their core menu that showcases the unique ingredients they’ve discovered in their travels all over the world. Starting March 7, they will feature three limited time salads highlighting the flavors of California. Stop by their new location in Brentwood to pick up a bowl of stuff you like.

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NUTRITION

BY SARAH SCARBOROUGH @FIREPOTCHAI

TEA FIX

It is well documented that since ancient times, tea has been revered for protecting the body against disease, aging and weight gain, and for being a general panacea of health. What you might not know is that the way the tea leaf is processed influences how each type of tea affects both your body and mind. There are six types of teas (black, oolong, green, pu-erh, yellow and white) each distinguished by processing methods and levels of oxidation.

Green tea for cool, calm focus and antioxidants: Green tea is not oxidized. After being harvested, the leaves are immediately steamed, or pan fired to stop the oxidation process. This allows the tea leaves to keep their distinct green color, high levels of antioxidants and delicate vegetal and floral notes. Green tea is processed predominantly in Japan and China with the Japanese tea makers steaming the leaf and the Chinese makers roasting it. The antioxidant EGCG (Epigallocatechin gallate) in particular, which is abundant in green tea, is associated with cell repair and protection. It is the most powerful of the antioxidants called flavonoids and is indicated for preventing disease, diabetes, osteoporosis and infection as well as promoting hair growth, liver health and weight loss. Green teas, especially those made in the Japanese method, contain an amino acid called L-theanine. Available in pill form for sleep and concentration, L Theanine increases alpha waves in your brain, bringing about a calm, focused “zen” state of mind. Gyokuro, a Japanese green tea that has been shaded for three weeks before harvest and processing, and matcha, a shaded green tea that has been ground into a powder, rank among the highest in L Theanine levels. The practice of shading the tea plants before harvest keeps them from photosynthesizing; hence increasing nutrients such as L theanine, chlorophyll and antioxidants. It is no surprise that Buddhist monks, who used green tea as a meditation aid, spread its use from China to Japan, where it became a part of everyday life.

Pu-erh for digestion and gut health: Pu-erh [Poo-err] tea is grown exclusively in and around the county of Pu-erh in Yunnan China. It is made from a green tea called “mao cha”. Mao cha is steamed, fermented and then aged anywhere between a few months to several decades, depending on the type of Pu-erh being made. Pu-erh tea is considered to be a living food with probiotics and digestive benefits like sauerkraut and yogurt. “Sheng” or “raw” Pu-erh is made using the traditional process: fermenting naturally over time. “Shou” or cooked Pu-erh is a modern way of processing Pu-erh more quickly by artificially fermenting the tea by adding beneficial bacteria. Highly prized Pu-erhs have been aged for over 200 years and can cost more than $30,000 a pound! These teas are known for their earthy and woodsy aromas, robust smooth flavors and health benefits. They have developed a cult-like following in recent years.

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photos by firepot.com

Black tea for skin, bones and teeth: The most commonly drank tea in the West is black tea. Black tea is completely oxidized; thus, offering a cup with more developed tannins, strength and body. Since black tea is fully oxidized, it is warming to the body according to Traditional Chinese Medicine. The concept of a warming in Traditional Chinese Medicine means that a substance brings a fiery energy, heat and movement to the body. Heat makes black tea suited to aiding the body in digestion. The tannins and minerals in black tea support healthy skin, teeth and bones. Black tea is often believed to have more caffeine than other types of tea, but this is not always true. As a rule of thumb, one cup of black tea made with a tea bag has roughly the same amount of caffeine as one cup of drip coffee, but exact levels vary from cup to cup. Factors such as terroir, cultivar, processing and steeping impact caffeine levels. Even your water dictates how much caffeine is extracted from the leaf. High quality green and white teas often rank higher in caffeine than black teas.

White tea for pure, potency: White tea is the least processed of all the tea types. In the processing of white tea, the terminal bud of the plant is plucked and dried. White teas have very delicate flavors and are less astringent than other tea types. White teas are authentic only in Fujian, China but produced around the world. White teas are associated with many of the same health benefits as green tea, but it is useful to know that most white teas are made from only the terminal bud of the tea plant. The terminal bud is where the most concentrated levels of the beneficial compounds in the leaf exist. There are predominantly antioxidants and caffeine. Since white tea is the lightest of all of teas, less of it is generally consumed at once. This is why white tea has the reputation for having the lowest levels of caffeine, but this is not always true. Since oxidation is not halted in the production of white tea, it does have a small amount of oxidation, which lowers the amount of antioxidants present in your cup. White tea is more subtle and light bodied than some other teas but it is a powerhouse, especially when it is of very high quality.

Caffeine and L-theanine to increase brain function and focus Cancer fighting antioxidants Supports heart health Reduces inflammation Boosts immunity

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NUTRITION

Oolong for slimming and general health: Oolong tea is semi-oxidized. Its manufacture is an art form, resulting in flavor notes ranging from fruity, sweet and floral to mineral, roasted and earthy. Fujian Province, China is the birthplace of Oolong tea and today most oolongs are made in Taiwan and China. Recently, origins such as Nepal are pioneering the production of high quality oolongs made from nutrient-dense cultivars. Since oolong tea is partially oxidized, it contains health benefits found in both green (unoxidized) and black (fully oxidized) tea. It is particularly well-known for its slimming properties and weight loss programs have been developed that revolve around its daily use. The antioxidant EGCG which gives green tea its ability to fight disease is also responsible for triggering thermogenesis in your body. Thermogenesis is when your body burns calories to increase heat. The unique make up of oolong tea triggers thermogenesis which increases metabolism to aid in weight loss.

Yellow: Yellow tea is a very rare tea type made in China and Korea. It is processed very similarly to green tea, but undergoes a post processing fermentation, or slow drying. This changes the taste of the tea, making it more mellow and smooth and accentuating notes of dried fruit and moss. Drinking a yellow tea is a rare and exquisite experience. The health benefits of yellow tea resemble those of green tea.

Understanding the chemical compounds in each type of tea can heighten your appreciation and its effect on your body. All teas have immense health benefits, so in choosing the best for your body, I would offer two pieces of advice: 1. Choose tea that is fresh and of high quality—it will have more nutrients present in the leaf! 2. Choose the tea that you enjoy the most. Tea is Mother Nature’s gift to man; whichever tea you choose it will benefit your body and mind.

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Stop in and see us for our 11AM Express Lunch Class

204 Ward Cir. #300 Brentwood, TN 37027 crossďŹ twilco.com

Located in the heart of Maryland Farms Showers and towel services included

2018

NFM FITTEST

THE FITTEST ARE COMING.


NUTRITION

BY ASHLEY HUBBARD @ASOUTHERNGYPSY

THE TASTIEST LOCAL VEGAN TREATS Photos by Ashley Hubbard

Veganism is growing at a rapid rate worldwide and Nashville is no exception. Anything vegan you may want, you can probably find in the area with many specialty restaurants and countless non-vegan locations offering vegan menu options. After several health documentaries like What the Health and Forks Over Knives have shown the realities of animal agriculture and the effects on our health, more and more individuals are choosing plants over animals for food sources. Although a whole food plant-based diet is the best way to live a vegan lifestyle, I am also a huge advocate of showing that eating only plants does not mean giving up your favorite guilty pleasures. There are countless vegan treats to be eaten in Nashville and I’ve found the best. For Something Savory If you’re looking for a savory bite, definitely check out the oven fries at Graze in East Nashville. The oven fries are roasted potatoes topped with cashew cheese, sour cream and green onions. Not only are they dairy free but those watching their gluten intake can also enjoy these! grazenashville.com 1888 Eastland Ave., Nashville, TN 37206

For Something Light & Fruity While some may love a rich chocolate dessert, some gelato from Legato will leave you satisfied in a completely different way. While Legato isn’t completely vegan, they always have a few different vegan options including a couple fruit flavors and one richer flavor such as chocolate. Found in the Edgehill neighborhood, it’s the perfect light dessert after dinner at Bella Napoli or Taco Mamacita. legatogelato.com 1200 Villa Place 113, Nashville, TN 37212

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For the Hot Chicken Lovers Everyone comes to Nashville to try hot chicken, right? If you’re vegan or looking to cut down your meat consumption, you can still be part of the club and join in on the hot chicken tradition. Head over to The Southern V at breakfast time and get a hot chick’n biscuit. If you’re not a biscuit person or you can’t manage to get out of bed before noon, drop in for dinner and satisfy your tastebuds with a piece of hot chick’n. thesouthernv.com 1200 Buchanan St., Nashville, TN 37208

For the Ice Cream Aficionados Koko’s opened last year participating in pop-ups in their adorable bicycle cart. Their ice cream became so popular that they now have a to-go shop in East Nashville and it is worth a visit! All of their ice creams are coconut based and absolutely delicious. They typically have five different unique flavors that you can sample before buying. Their new item is what I would recommend though. It’s basically a vegan gourmet drumstick - a cone dipped with chocolate on the inside, vanilla ice cream dipped in chocolate and covered in pepitas. kokosicecream.com 729 Porter Rd., Nashville TN 37206

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d r a w r o f g sprin with

Visit our Facebook page for ticket information. EiO & THE HIVE 5304 Charlotte Ave Nashville, TN 37209 (615) 203-0433


For Whimsical and Unique Creations If unique baked goods sets your soul on fire, you need to know about Leeuw Bake Shop. All of their products can be custom ordered, bought at scheduled pop-ups, or purchased at cafes and stores around Nashville. From succulent potted cakes to homemade pop-tarts to matcha cinnamon rolls, the creativity is endless. All of her creations look like they are straight out of Willie Wonka’s Chocolate Factory and are almost too gorgeous to eat. Once you finish taking a photo for Instagram (and you will), they taste even better than they look. The best part is funds from your purchase go towards saving animals through the owner-operator’s non-profit, Hope Springs Animal Sanctuary. Various locations around town: Order online at leeuwbakeshop.com

For Everything Else Ask any vegan in Nashville where their favorite spots are and almost all of them will have Vegan Vee on their list. Narrowing down one item from here is a horrible injustice to all the other items, so you’ll have to try them all. Only open Friday-Sunday, it’s the perfect spot for a little weekend splurging. When you arrive, you’ll find a wide variety of tasty selections, but some of my favorites are the donuts, cookie sandwiches, and gourmet muffins. Vegan Vee is completely gluten-free with many soy-free and nut-free options as well. veganvee.com 306 46th Ave. N., Nashville, TN 37209

NFM Staff Favorite We’ve been a fan of Sunflower Cafe since day one and they have more vegan and gluten-free options than you can shake a stick at. Stop in and grab their BBQ Wrap. Seriously. The best food we ever ate. sunflowercafenashville.com 2834 Azalea Place, Nashville, TN 37204

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NUTRITION

BY LINDSAY MILLER

Local Spotlight: MANEET CHAUHAN By Lindsay Miller Photos by Alyssa Barker @alyssabarkerphoto

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NUTRITION

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C

hef Maneet Chauhan is considered a television personality, having been featured as a judge on Chopped and appearing on The Next Iron Chef, both popular shows on the Food Network. She has also been on The View on ABC, Iron Chef America, the Today show on NBC. Previously, she held the title of Executive Chef of several notable restaurants in Chicago and New York. She most recently made ‘The Power List of 2018’ in Nation’s Restaurant News as one of the top influential people in the restaurant industry. They honored her for the style and fusion of Indian cuisine in the “deep south”. What really tops off the list, is her new partnership with local brewer Derrick Morse. Bringing us from the brewery, Mantra Artisan Ales, in Franklin, an Indian spiced beer project. Excited? So are we! Her style is described as “global fusion” with roots in Indian cuisine. Although she has travelled the world for job related reasons and not, Maneet and her family have chosen to call Nashville home. Growing up in Eastern India, in a place called Ranchi, Maneet was the younger of two daughters to a family of professionals. Her father was an engineer and mother a principal at school. She says, “Because we grew up in a professional community, the people that we were living around were all from different states and regions. And in India, each region has a distinct cuisine of its own.” Her very own community was a mixture of styles and foods. In India, it is a popular way of culture to cook in the house and sit down to eat. “We grew up with three fresh meals a day,” Maneet admits.

“I was the perpetually, pesky, ‘why’ kid.

Always asking questions about food.”

She says she would finish eating at home and then run to her neighbors house to tell them her parents hadn’t fed her. “Can I eat in your house?” she would always ask. And says that gave her great insight to different regional cuisines. “I would eat there, but I would also see them cook. I was the perpetually, pesky, ‘why’ kid. Always asking questions about food. ‘Why did you use that oil to heat the pan?’ ‘Why’ this and that,” she explains. All the while, learning ingredients in other kitchens that were not used in her own home. When her older sister went into her undergrad program, Maneet says she would go to meet her for lunch. “I would always bring food,” she mentions. “Suddenly, I realized I was the most popular kid on campus. And I thought, ‘Wait a minute, I do something that I love, and people love me for it?’ Well that was a no brainer.” Around this time, she was about 15 years old, entering her junior year in high school and at the age to begin applying through entrance examinees for undergraduate programs herself. “In India, at that time, the acceptable careers were to be a doctor or an engineer. If you are really thinking outside the box, maybe an accountant,” she jokes. But Maneet was open about her love for cooking and laughs about telling her parents she wanted to become a chef. In response, her parents always told her, “The most valuable thing we can give you is a good education.” She says, “I was fortunate to not be forced into a certain career. A lot of people were and you can’t blame the parents, because that is what they had seen success in. My parents said, ‘Do whatever you want to. Just make sure you’re the best at it.’ And this is a mantra I have constantly held onto.”

After a three year program at the Welcomgroup Graduate School of Hotel Administration in Manipal, India, Maneet graduated at the top of her class in Hotel Management, while also doing internships throughout her academia. She asked her chef instructor at WGSHA where the best institute in the entire world was for culinary and without batting an eyelid he said the CIA – the Culinary Institute of America in upstate New York. Her sister had already come to America to do her post grad in engineering, so a move to the United States was not a daunting task or out of the ordinary. She applied and got into the CIA in December 1998. Her eye opening moment, she remembers, came after graduating when she wanted to celebrate by inviting some friends to get Indian food. “We went to this place in High Park,” she reminisces. “It was absolutely terrible! It was $8.45 all you can eat. After my first bite I thought, this is crap. And the thought popped in my mind, ‘I come from a culture and a cuisine that is so beautiful and it’s not being represented properly,’ and decided I really wanted to be a spokesperson for that. I wanted a crusade for it.” After graduation, Maneet began looking for someone to sponsor her paperwork for a student visa in order to stay and work in the U.S. She says, “I got job offers from some of the best restaurants in the country, but once I asked them to do my paperwork they were clueless. In the restaurant industry, at that time, no one knew how to do the paperwork. They didn’t want to do it.” Maneet ended up taking a job with her aunt and uncle who just so happened to be opening a restaurant. In Cherry Hill, N.J., she says, “I got to see people’s perception of Indian food, but also got to be in a management role.” In three short years, the restaurant went from 70 to 150 seats and included large banquets. “At the age of 25 and 26 I was managing a whole staff,” she explains. But Maneet is a driven person and her ambition was ready for something new. After three years in the family restaurant business, she decided to do something more innovative. “I got in my Mazda Miata, from South Jersey, and drove to Chicago, where my sister was, and started looking for job opportunities. I just needed something different,” she says. “I found a new restaurant with a concept of Latin/Indian, interviewed, and did a tray test, because at the end of the day, they have to like what you cook,” she validates. Maneet then spent the next seven years with Vermilion in Chicago until expanding the restaurant to New York, where she was nominated as the ‘Best Import to New York’ by Time Out Magazine. This was after her debut on the Food Network had aired and people were approaching her about opening a buisness. “Chau-

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LIFESTYLE started with logging my calories and doing simple math.” Once she saw how things added up, she began thinking twice about what was being put in her system. Everything added up. “It really is simple,” she declares. And she is correct, technically, because more often than not we over complicate the process with our excuses. She also attests, “I’m not depriving myself and I’m not indulging every day.” Now, one of Maneet’s morning routines is apple cider vinegar with hot water. She has cut back to black coffee and mostly focuses on portion size. “I had to be very aware of what was going into my body,” she says. She educated herself through reading articles on her phone about nutrition and diet, and says that simply knowing and being aware of these things has made all the difference. Maneet seems to think, since she began in May, she has currently hit a plateau with her over 40 pound weight loss. When asked what her next steps might be, she said, “Besides my 10,000 steps everyday, I’d like to add exercise in to my routine.” Surprised? It goes to show you, not just with weight loss, but with health in general, what a dominant role nutrition will play.

han [Ale & Masala House] was our first restaurant, but at about this time, (six years ago) I was expecting my first child. That was when I realized I needed to do something of my own, because I needed to set an example for my child,” she insists. But not only did she open a successful restaurant, she also began to think more about her actions and her lifestyle. “I have always had weight issues. Not body image issues, but weight issues. I was never concerned with my body image. It didn’t bother me,” Maneet conveys. Self esteem or lack of confidence would come as a major risk for job title. A job where she demands things of others and controls a kitchen like the engine of a fine tuned automobile. Anything to alter that confidence would simply be a distraction. She divulges, “I’m very obtuse. It doesn’t bother me. It is what it is. I have always been comfortable with my body.” But the real turning point was when she began to feel excessively tired. For all that her daily tasks demand, being exhausted more than the usual had no place or time in her routine. She felt this switch for a healthier lifestyle because she wanted her kids to see her leading by example, but she stresses, it was never a journey she started for weight loss. She clarifies, “I knew that would be an effect, but it was more about feeling better. I started feeling tired and I knew how much more I wanted to do and that I didn’t want to feel held back. But again, it was about me wanting my kids to see that health is paramount. It isn’t about the body image. It’s about what I’m putting in my body.” Children are always going to witness their parents lifestyle. For Maneet, it is impossible to control a strict diet. Her job depends on her ability to taste and eat food. She spends days testing and the restrictions of many diets are not realistic for her to maintain. It was equally as important for her children to see the realism in healthy eating but also that it can be done in an industry surrounded by good, bad, and ugly options. She says, “I needed to set myself up for success. But I was giving charity as a membership instead of getting myself to the gym. It

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“It isn’t about the body image. It’s about what I’m putting in my body.”

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BY LINDSAY MILLER

RUNNING with REGEN

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egen Jewett was known as a “fisher of men” according to the eulogy read at his funeral. In fact, Fishing for Regen might actually be a more appropriate way to remember him,” jokes his friend since seventh grade, Clint Atkins. Regardless of what’s happening in their lives, every year a group of friends gathers together in April on the day of the St. Jude Rock ‘n’ Roll Marathon to either run, support, or catch up with one another. They’re bound by a subject that remains near and dear to their hearts. Regen graduated high school from Montgomery Bell Academy, a preparatory day school for young men in grades 7 through 12, off Harding Pike here in Nashville. Among the many private schools in Nashville, what is better known as MBA, saw success in baseball and football, two sports in which Regen played. “Regen might have been a little scant on the football field,” Aktins jokes. “But what he lacked in size, he made up for in heart.” “Regen always appreciated the opportunities and relationships sports gave him, Katie Downey, a former girlfriend of Regen, says. “He had such a good experience in high school and I don’t think everyone can say that. I know he attributed the man he became to his experiences at [MBA].” Downey and Regen met at the University of Tennessee where they both attended college. After graduating, they spend two years in Atlanta before moving back home to Nashville. “In 2014 I asked him to train with me for the St. Jude Marathon. He, of course, said wanted to run the full [marathon], but the first one he ever did he only made it to mile 6,” Downey smiles. “It was really rough on him. He had to take three days off work just to recover. I think all of his toenails actually fell off too,” she cringes. From the looks of it, Regen didn’t run marathons on the regular. “Regen was a fisherman and a real outdoorsman, so he was always working out and staying fit,” says Aktins. “But running was really my thing,“ Downey adds. “He was always so supportive of me and this was just another way for him to do that.” So he did, throwing himself in whole heartedly. “We had a blast running together that year,” Downey recalls. In the summer of 2014, on the fourth of July, Regen went out early in his fishing boat on Old Hickory Lake. After meeting up with some friends to celebrate America’s Birthday, Regen fell asleep on a raft. Drifting off, he hit his head and slipped into the water. Officials later found his body, but by this time there was no chance at resuscitating him. Downey said the following year she knew Regen would have wanted her to run again. As most runners know, especially long distance runners, a marathon is no small accomplishment. It is hours of mental toughness and heavy breathing. It is a constant self evaluation and measure of your will. But Downey was not the only one to show up for the race that year. “Regen always liked to wear tank tops,” Atkins smiles. After word got out that they had made some tank tops in his name, friends and strangers alike gathered to support the cause. Downey would no

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longer be running alone. Even though she never really was. “He was such an inclusive guy,” Atkins affirms about his long time friend. “His passing made us realize he had such an expansive friend group and it really spurred the continuation of the event. He had the respect of so many people and he was the type of guy that just wasn’t afraid to hurt your feelings,” Atkins admits. “You didn’t cringe at his next comment because you knew it was true and spoken from the heart.” Running with Regen quickly became a tradtion and since then it’s sparked numerous other ways to honor Regen’s name and how he lived his life. A college buddy of Regen’s raffles off a fishing guide tour every year at the Delta Waterfowl Banquet in Guntersville, Alabama and donates the proceeds to a scholarship set up in his name. MBA collects this money for the Regen Jewett Scholarship. After three years the scholarship is about half way funded, giving someone with less opportunity the chance to appreciate high school the way Regen did. Much like Regen met his best friends in high school and felt strongly about the connections he had made there, his friends wanted to pass this experience on to someone else in need. Regen even wore his high school ring all throughout college, which not a lot of people do. “Running for Regen isn’t about the revenue stream at all,” Aktins assures. “We want to keep his spirit alive because every year we find out he meant a lot to a lot of people. It’s more of an opportunity for all of us to stay in touch and get together to remember what kind of person he was. He had that sort of impact on people just by being himself.” After the race, the group always meets up at Acme Feed and Seed downtown to share a drink and swap old stories about their friend. The first year, 70 people gathered to be a part of a new tradition. The following year, 100 people bought the tank top. They only hope as awareness grows, so does the scholarship fund. “The funny thing is,” Downey admits. “Regen didn’t even like running. It was something he did for me. And that is the type of person he was; just a good, kind person. Because of him, there are friendships that have happened and lasted. He created the type of community we want to keep together, so we’re trying to follow his example as much as we possibly can.” Along with some friends, Downey says she’ll be running the St. Jude Marathon again this year, donning her usual Running with Regen tank top with #64 on the back: Regen’s high school football number. If you happen to see any of them, make sure you yell loud so they can hear you. If you’re interested in donating to the Regen Jewett Schlorship fund, running with the group, or purchasing a tank top, you can do so through the following outlets on the following page.


Facebook Group: Running With Regen - Music City Marathon April 29th Instagram: @runningwithregen To purchase a tank visit schwimtrunks.com/products/regen (orders must be placed by March 23rd) To make a donation to the Regen Jewett Scholarship fund visit: montgomerybell.edu/page/support-mba > click Make A Gift (Donations must include In Honor Of Regen Jewett)

Katie Downey and Regen Jewett pose after their 2014 St. Jude Marathon run.

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SPRINGtechGUIDE LIFESTYLE

BY HUNTER HALL @HHALL5223

Wearsafe Tag $30 fleetfeetnashville.com If you frequent long or nightly runs, a Wearsafe personal safety solution might be a good investment. You’ll always have someone just the touch of a button away in case anything were to go wrong or you need help. This small pod attaches to shorts, shirts, and bags and can easily be pushed to alert your contacts of your exact location while also recording sound so that you can let everyone know exactly what’s happening in real time. Connecting to your smartphone, the app tracks your location using GPS and allows you to group chat with your responders.

Garmin Forerunner 645 Music GPS Watch $450 fleetfeetnashville.com Sick of carrying your phone with you? The new Garmin 645 Multisport lets you download up to 500 songs directly to your watch and pair with bluetooth headphones. Expect all standard performance features for running, swimming and biking including distance, pace, time and training analysis.

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Milestone Pod $30 fleetfeetnashville.com The most affordable way to measure time, distance and pace on the run. The Milestone Pod goes directly onto your shoe and measures level of impact and wear on your shoes while giving you metrics such as stride length, impact time and foot strike.

Trigger Point The GRID Vibe Foam Roller $100 tptherapy.com Melt the knots out of your muscles with the new GRID Vibe by Trigger Point. Foam rolling is known to relax tight muscles, improve flexibility, relieve pain, and elevate your recovery. Use your body weight and the vibrations from the foam roller as a one-two punch to relieve tension in tight and knotted areas of the body. Works especially well on the calves and hamstrings.

Aftershokz Trekz Titanium Headphones $130 aftershokz.com Give your ears relief with Aftershokz’s bone conduction headphones. These wireless headphones deliver great sounds through your cheekbones into your inner ear without painful buds in your ear canal. Road safety is increased by allowing your ears to hear traffic and ambient noise. Available in mini and regular sizes. Try the Air model for a lighter weight.

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SELF PROMOTION

2018 NFM FITTEST DOG CONTEST! YOUR PUP COULD BE PUBLISHED! SUBMISSIONS OPEN MARCH 1 - APRIL 1 NASHVILLEFITMAGAZINE.COM

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BY LINDSAY MILLER


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nyone that has met Megan Conner remembers her for the vibrant, bright eyed, larger than life character she brings to the table. Anyone that has taken her workout classes, remembers her for her challenging good time and the soreness after. Anyone that has seen her on stage, remembers the stories she tells behind each song lyric she writes. Megan Conner has a big personality. When you talk to her about running, she lights up. The girl can run. She has several major marathons on her resume, qualifying for the best of the best. She is a veteran lululemon ambassador, considers 20-mile runs “casual”, and is sponsored by major running companies like Brooks. But who is the girl that majored in theater? What could we learn if we walked (preferably not 20) miles in her shoes? Because whether it is her drive, her bright blue eyes, her ambition, or her smile, everyone that meets Megan remembers her in some way. Moving to Nashville 12 years ago qualifies her as a local, but maybe not a native. Conner was born in Greensboro, North Carolina, but grew up in the Fort Worth area in Texas. There she lived with her mom and step dad in Texas, but travelled to see her Dad in North Carolina. “I started flying on an airplane alone at the age of four, which you definitely aren’t allowed to do anymore,” she recalls with a smile. Conner never played sports growing up. “None in high school,” she admits, “except maybe tennis for a hot second, but only because I liked the skirts.” She was more into choir and drama and loved being on stage, jumping into new characters whenever a play was auditioning. She enjoyed all-state choir and theater trips, but sports? Not so much. It wasn’t until the end of college that she discovered her talent for running. And even then, it wasn’t entirely on purpose. Conner graduated from Baylor University in Waco, Texas with a degree in theater. “I intended to get a ‘real’ major in college, I swear, like business or something,” she laughs. “But I took Acting for Non-Majors during my undergrad and after the midterm the professor told me I should [pursue theater]. He called my parents.” Hopeful of where it might lead, she stuck with it. During her sophomore year she followed a group of friends to an audition in Dallas, Texas for the travelling Broadway cast of Rent, but only because

everyone else was going. “I didn’t want to audition,” she remembers, “but I ended up being the only person called back for the part of Maureen [Johnson].” She says, “We were in discussions about being on the touring cast, but I just was not ready. It was a big jump and, again, I just wasn’t ready to make that type of commitment.” So she stayed true to herself, but continued to stay in touch with the casting agency. They later told her she should move to New York after graduation. “That was already happening,” Conner confidently exclaims. “I already knew that was going to happen. I took a trip in eighth grade choir to New York City and I just fell in love. So when they said that, I said, ‘Done!’” During the last year of college, Conner started taking a local spin class, trying out kickboxing, and boot camp classes like Tae Bo. “The [cycling instructor] suggested I get certified, so I did. I had so much fun with it and thought this would be a great job to have when I move to New York so I could have time for auditions,” she adds. She continues, “Two months prior to moving to New York, I went to visit my boyfriend at the time (who was also my high school sweetheart) in Daytona Beach. He was studying to be a pilot, so it was like a mini vacation. All I did was workout and lay out. When I showed up in New York, I was blonde, buff, and tan: a complete alien. People in New York just did not look like me.” But Conner had more of a plan than looking like a life-sized Barbie doll. She walked through the doors at the prestigious Equinox gym on 50th Street and said, “I want to be an instructor.” Being new to the city meant she had nothing and knew, maybe, two people. “The head personal trainer looked me up and down and said, ‘I don’t care if you’ve never trained a person in your life, you are working for me.’ So I got a job,” she laughs. Conner started as a personal trainer, but quickly realized she would have to really battle her way into the instructor realm. “In New York, teaching is like a whole audition,” she says. She quickly grew to be the Group Fitness manager and program director for the Athletic and Swim Club at the age of 22. She was running 40 employees and 146 classes a week, but her personal schedule was even crazier. “I was teaching all over the city while doing the behind the scenes managing,” she states. “I was at Equinox, Reebok, Sports Club LA, Crunch, and that just turned into

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LIFESTYLE

PHOTOS BY SAM CARBINE @SCARBINE

“During my classes, I would sing and dance. People called it spintertainment.” what I did all day. Only 50 people were allowed in a room or studio and there would be lines outside the door for my classes!” She attributes this to acting like a complete “Looney Tunes [cartoon character]” as to why people knew her and loved taking her class. She recalls when conducting a spin class, “I would sing and dance. People called it spintertainment,” she laughs at the fond memories, “but I was an extremely hard instructor,” she promises. During all this time, Conner never actually did an audition the entire time in New York. She says she regrets it, although, she did answer an ad for a wanted country music singer to record five songs. So the day a client asked, “Why are you not performing?” she had those five songs on an album to hand him. It just so happens he was a major record executive in the music industry doing business between New York and Nashville, and he’s still a close friend of hers today. “I was terrible!” she says. “But I gave it to him and he convinced me that Nashville was the place for me.” Conner would visit back and forth for some time before committing to a move. The Nashville music industry insists that artists live and breathe in the city if they want to make it big, so she eventually surrendering to the calling. “I remember walking into Warner Brothers Music with a stack of lyrics. Just handwritten papers of songs I wrote. Who does that? You aren’t supposed to do that. And I did that,” she smiles. This was in January 2006 and people were making connections through MySpace, especially in the music industry. Conner made sure to line up a job in fitness at Takes 2 Fitness before settling into

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Nashville. Once she did, she quickly got a publishing deal. Once she got a publishing deal, she let go of all her clients to work on her music. Once the publishing deal let go, she went back to Takes 2 Fitness. She quickly began to realize this was not a stable lifestyle. Conner says, “In Nashville, you have to be all aspects of music. I was mostly paid to write music through publishing deals, but all the while I was still teaching - Vanderbilt, Barry’s [Bootcamp], and some others. But I always wrote; mostly poetry. If you want to be an artist, you have to write.” Her biggest deal with a company that worked in New York and Nashville, sent her all over the world to co-write. She wrote every type of music, not just country. Conner has had her songs cut by Chris Young, Rascal Flatts, The Swan Brothers, Danny Gokey and numerous indie artists. She says the common thread to everything was always fitness though. “Music can be lucrative,” she affirms. “It is very ‘peaks and valleys’ and there are a lot of working pieces that have to come together in order for it to be a stable, steady income, which is rare.” Conner recently resigned with Demolition Records and says the reason they are the right fit for her is because they fully support her other businesses. “Fitness is one of the loves of my life and they let me pursue that. They understand that, unfortunately, in the music industry, you can work and work and work and never see results,” she says. “But in fitness, if you’re training and working hard, you see results. If you train for a marathon, you can run a marathon. It’s rarely the case to see results like that in music.” Fitness has become more stable for her lifestyle and in her mind, she reaches more people in a positive way through this industry. “I want to directly impact people’s lives,” she states. “Someone listening to the radio might be affected when they hear Rascal Flatts sing my song, but they would never know I wrote that,” she explains. As a coach and trainer she deals with the personal lives of her clients every day; talking them through nutrition choices, lifestyle changes and anything in between. “Music is now my creative outlet,” she admits, “but nothing I do really feels like a job. At the end of the day I get paid to write music and yell at people.” Sounds like a fun gig to me! “You really can create the life you want to create,” Conner confesses. “Now, of course that may come with sacrifice, but you can make it happen. It might seem like I have no life, because I work all the time,” she jokes, “but because I love what I do, I can work all the time and it doesn’t bother me to not go out on a Saturday night, not have a boyfriend, or meet new


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LIFESTYLE people and whatever else ‘normal’ people do on the weekends,” she says with a laugh. Although Conner throws herself into new things as much as she can, she does admit that this past year has been more about taking a break and allowing her some time to practice balance. She wanted her life to focus more on community. She says her whole purpose has become clearer in this time. “What is it that I am going to leave behind?” she says. “How have I affected people?” The conclusion of her lululemon ambassadorship has prompted these questions, but also sparked her to start what is now called Run Club every Thursday night at the lululemon store in Green Hills. She has also challenged herself to do 40 races before the age of 40 and has only allowed herself to count 13 of the many previous medals hanging on her wall. Although, her coat hooks weren’t always filled with metallic. She started the triathlon program at the gym she managed in New York and found interest in those and biathlons, but says in reality, the running part was her favorite. “Honestly, the bike and the pool were too hard to come by so it was just easier to throw on my running shoes and go outside,” she admits. The busier her schedule got the harder it was to train for triathlons and gaining access to a road bike and swimming just became more of an obstacle. Running seemed to come natural, and so did the competitive edge. “I immediately wanted to run a marathon,” she claims. “The first marathon I ever did was for the American Liver Foundation, because my step dad passed away from Liver Cancer. I ran that race the year he died.” She says, “I had no idea what I was doing. I only trained up to 16 miles,” Referencing her first major marathon in Chicago where she fractured her foot. “Don’t do that!” She advises, “You can’t do that. You will absolutely hurt yourself.” But like everyone, Conner learns from her mistakes. Conner and her running friends, including coaches and long distance runners alike, realized she had a talent and should try to qualify for one of the biggest races of all; The Boston Marathon. She remembers, “Five years ago, I started racing for Fleet Feet Nashville and tried to qualify for Boston at a race in Huntsville. At mile 16 my iliotibial band (IT band) just stopped working. By mile 22 I had to stop. I couldn’t walk. I thought that was the end for me.” But luckily, also at that time, the American Liver Foundation reached out to Conner about running for them at the Boston Marathon. It gave her the motivation she needed to get healthy, as this might be her only chance to run such a historical race. When she finished the race in Boston, barely having time to clear the crowd and catch her breath, the bombs went off. Recalling the moment it happened, “I saw the smoke and I knew it was a bomb, but no one knew the extremities of it.” What might have been the worst time for her phone to die, she needed to make her way back to the hotel. The details on what she had just experienced were mostly explained through the TV in her hotel room. “I knew I had to come back [to race again],” she said. “That year I was running for a charity and I didn’t get to experience the city of Boston, so I knew I had to come back and run it again, this time, for a different reason. To prepare for her second race in Boston, Conner hired a coach. She started doing more track work, which made her love running even more. Supported by her coaches and friends at her qualifying race, Conner held a heavy heart but managed to push through her IT band issues along with her struggling fear and doubt. “One of my friends told me to write 26 things on my arm and dedicate each mile to something,” Conner said. (The number 26 be-

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ing the representation of each of the 26.2 miles she would have to trek. “It completely changed my run,” she admits. “Being able to look down at those dedications each mile gave me an extra set of wings. I dedicated the last four miles to the people that lost their loves in Boston.” Amusingly, the sharpie stayed on Conner’s arm for some time. Carrying that motivation with her after the race and some input from social media, she came up the idea for her business Inspotats: a custom, temporary tattoo meant to motivate and inspire. Little does she know, meeting Conner is all the motivation and inspiration one needs though. She is a coach and teacher to her core, passing on her growth and wisdom in everyday conversation. She wants to have a positive impact through fitness, but she also wants to make something clear; “I did not grow up athletic. I found that later. But you don’t have to have an athletic background to reach your fitness goals. I’m a normal human and I was able to do it. You just have to put in the work.” And put in the work she did. From a young age Conner let her heart guide her to a passionate filled life she happily lives today. Whether she is filming her boxer puppy, Lulu, for Instagram or flaunting her natural charm, she is not afraid to take risks and be herself to pursue her dreams. “Running is absolutely mental, yes, but it is also my time. I can throw on my shoes and have a playlist ready or not listen to anything at all and just think. Things just feel different when they come from somewhere driven,” she says. Which is evident when you meet her. Because anyone that has met Megan remembers her drive and they remember her willingness to love and be loved. And anyone who hasn’t met Megan, well, then they are truly missing out.


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RUNS THAT MADE ME MYSELF ! * # $ It’s not what you think. We promise.

Denny Hodges

Ultra Runner, NutriFitt Athlete @_the_mad_1 I had just finished my first marathon in 2012. Sitting in a hotel bathtub full of ice, legs cramping, profanities spilling off my lips, I swore that I would never, ever run 26.2 miles again. Less than a month after finishing that race, I found myself online signing up for my first trail ultra. Blame it on social media. A Facebook post took me to YouTube and I sat fascinated for hours watching people run through the woods and across mountains for 50 and even up to 100 miles at a time. I said to myself, “I am going to do that.” Nothing could stop me! 31 miles through pristine protected wildlife areas filled with steep climbs and stream crossings was my next adventure. I was pumped. Never mind that I had never ran a single mile on a trail. How hard could it be? Toeing the line at the Music City Trail Ultra 50k in 2013, I remember looking around and seeing the most interesting group of runners I’ve ever seen. The trail running community was on full display and as I stood next to a guy in his sixties - wearing his long hair in a ponytail, a tie dye shirt, and cargo shorts - I couldn’t help but think that I had finally found my tribe. After taking off into the woods, a steep ascent had me gasping for air as I wondered just what in the hell I had gotten myself into. I ran next to a mother of three for a few miles. We chatted about being a parent, tattoos, and running. Eventually she left me behind, smiling as she sped off, telling me to keep it up! That’s the thing about ultras, you learn just about everything about your fellow racers. At points during the race, you sometimes forget that you are in a competition. But what fascinated me the most, was how these ultra-runners seemed to bask in the pain and suffering of the experience at hand. For me, running has always been a form of therapy. A way to face my demons and battle depression, anger, and anxiety. Running was about being alone, a way to be separated from people. That would change after this race. About 27 miles in, I had completely forgotten about the pink ribbons that marked the course and it dawned on me that I hadn’t seen a pink ribbon in over an hour. Panic set in as I realized that I was likely lost. A mistake on a course like this can add miles to your race, and possibly prevent a finish. As I tried to breathe and take in what was happening, I felt a breeze, and I smelled all of nature as raindrops began to fall. I realized that to truly be alive, you needed to stop complaining about your situation, refuse to believe in bad luck, and just ride the storm toward the destiny you want to create. That moment in time changed the direction of not only my running, but also my life. Photo by Jake McKenzie

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Mandy Griffith Oakes

Certified Running Coach @mandyoakeswellness We all have races we nail. We train accordingly for the distance, the course, and the temperature. Our finish time reflects our work, and we are proud. But, those successes don’t come without our fair share of failures. Those races we think we are ready for, but they end up slapping us in the face the moment the gun goes off. Well, this was one of those races. I was pretty certain the 2013 Hillbilly Half Marathon was going to eat me alive as soon as I walked outside and felt the temperature that morning. It was unseasonably warm for early June and race temperatures were in the low 80s at the start of the race. Add in the rolling hills of Leiper’s Fork and I knew my body and mind were in for it. I’m always up for a challenge so I pressed forward. The first half of the race was tough, but the last half was pretty much an out-of-

body experience – except I was in my body, and it felt like my skin was melting off. No water mistifier or electrolyte drink could have prevented the inevitable, which was me walking. I credit the cows and the scenic countryside for pulling me to mile 12, but it was those very same cows and pastures that inspired me to craft my perfect escape from the race, or at least vanishing from the final race results. As I made my way into the final curve of the last mile, I snuck over to the nearby fence, unpinned my race bib, and threw it into the field. I felt so free running to the finish line, forgetting about my time, and thinking no one would ever notice. Except somebody did notice. Soon after, the race director was looking through some of the photos of the race and noticed I was missing something as I crossed the finish line. An expert in “Where’s Waldo?” no doubt, he point blank asked me if I “bandited” the race. I fessed

up and told him that I decided to feed my bib to one of the local cows at mile 12 because I was too prideful to accept my shoddy time. Years later, as a running coach, I continue to share this story as an example of what not to do in a race. Accepting the fact that you aren’t always going to crush a race despite every effort to train for it properly. Learn from your failures and if you need to, laugh at them. Loudly! Photo by Sam Carbine

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LIFESTYLE Amanda Foland

CPT, Sports Nutrition Specialist, Fit Studio @amandaf313 Picture this; a dark 4:30 AM start to the race day, the sun trying to peak through the east, while the enormous lake Michigan sat still in the north. Athletes from all over are prepping their minds, bodies, and their race equipment for a half Ironman. For those who are not familiar with a half Ironman, let me break it down for you. The race kicks off with a 1.2 mile open water swim, 56 mile bike ride, and a 13.1 run to finish. This particular race was in August of 2015, the year my husband, Scott, and I

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decided to do our first full Ironman (140.6 miles). Scott’s full was in May while my race was in October. Meaning, he had nothing else on his schedule and could give it all he had. I on the other hand, had the biggest race still to come and this race in August was my last time to prep for my full Ironman. No funny business allowed. My swim wave stated 30 minutes before his. So I knew I was his rabbit. But that did not hold me back. My goal was clear: To finish before he could catch me. The entire day was going well, no sight of Scott anywhere. It was around mile nine when I hear a very familiar voice say, “I have been looking for you all day.” Yes

friends, this was the voice of my husband. My first question to him was, “Please tell me you’re on your first lap?” As he came up behind me laughing and said, “come on babe, let’s finish the race.” At that time, I had two thoughts: “How did he catch me?” and, “How am I now going to hold that pace?” I finally gave up trying to increase my pace and let him soar by. But I guarantee I would have $#*! myself if I had attempted to stay on his heels. Even though he caught me and finished before I did, I went on to compete in my first full Ironman in October, injury free, and this time, with no one chasing me. Photo by Zach Hawkins


Drew Jones

Midwest Guru Supervisor, Brooks Running @rdrewjones In 2002, I ran my first half marathon here in Nashville. At the time, it was called the Country Music Marathon, but it’s now well known as the St. Jude Rock ‘n’ Roll Marathon. It was also the first year they added the half marathon option to the race, so needless to say, I was both excited and nervous to be running with the “big boys”. I trained for six months straight for what I knew would be a strenuous 13.1 miles. On race day morning, I remember being blown away by how many runners and spectators lined the streets. I knew this was a big event in Nashville, but I was even more amazed when I strolled up to the starting line. The race started off great and I was feeling confident until mile 6 where it become clear that I was going to have to stop and use the restroom (No. 1. Not No. 2). I eased on until I came to some Porta Potties in the Belmont/12th South area and jumped off the course. When I realized there was a line 10 people deep, I started to panic. Hoping to get a respectable finish time, I was reluctant to wait, so I immediately started to look for alternative options. I decided to take a detour in the opposite direction. When I found an area suitable for my needs and outside of the public eye, I ran behind a house, jumped over a fence, clambered over a concrete wall and what I thought was, a secluded spot. As soon as I began to relieve myself, I heard someone yell, “Hey buddy!” Startled, I looked over my shoulder to see four more runners in the same backyard. We were nowhere near the race course and I clearly wasn’t the only one unwilling to wait in line. The rest of the race went on without a hitch and I placed fairly well for my first half marathon. The entire race was a blast and my experience helped me learn the two rules for racing: Rule No 1. Everyone has to start at the starting line. Rule No. 2. Everyone has to finish at the finish line. What you do between rule No. 1 and rule No. 2 is completely up to you. I’ve run the St. Jude Rock ‘n’ Roll Marathon every year since and it remains to be my favorite of all time. It’s the race that really got me hooked on running. I’ve now been working in the running industry for 10+ years. I will be running in the Rock ‘n’ Roll Half Marathon again this year for my 17th year. If you’re one of the few that hasn’t ran or watched this amazing race, I highly encourage you to try it. Photo by Jake McKenzie

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WELLNESS

BY MATT GRIMM @COACHMATTGRIMM

WHY YOU NEED TO WARM UP And how to do it.

All three of the activities make up a warm-up for someone with the goal of keeping their body healthy through consistent training. All three components should be completed before every workout. Changes in mobility and flexibility happen over long periods of time, not overnight, so being consistent with all three of these aspects are vital for long term health. Foam Rolling Foam rolling decreases the activity of overactive muscles by applying pressure to knots in the muscle. When used in combination with stretching and breathing, greater changes in flexibility and mobility will be observed through foam rolling. Static Stretching and Mobility Exercises Static stretching will help increase the flexibility of the muscle while mobility exercises will help increase the range of motion the joint can function through. Neither stretching or mobility are greater in importance to each other in my opinion. As your nervous system increases its pain tolerance to stretching, more flexibility is observed. Mobility is vitally important as well, but isn’t needed in every area of the body. Listed below is what joint segments need mobility and what joints need stability. Joint–Primary Need Ankle–Mobility (sagittal) Knee–Stability Hip–Mobility (multi-planar) Lumbar Spine–Stability Thoracic Spine–Mobility Scapula–Stability Gleno-humeral–Mobility

Listed below is an example of a warm-up:

FOAM ROLL/Breathe (x10 Breathes each side) Supine Knees Bent Breathing (5 breaths) Glutes + Hip Rotators Hamstrings Calves Lower/Upper Back Posterior Shoulder Adductors & Quads STRETCH CIRCUIT (x10 each side) Side Lying Thoracic Spine Rotations Alternating Spiderman MOTOR CONTROL (x10 each side) Band Supported Leg Lowers DYNAMIC WARM-UP (x3 each side) Rev. Lunge + Lateral Lunge + Split Squat

Dynamic Warm-Up Increase musculature temperature to prepare the body for the workout. A dynamic warm-up will help warm-up the body to decrease the risk of injury during a training session.

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artwork by freepik.com


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WELLNESS

BY KRISTIN PALMER

THE MORE YOU KNOW: BLOOD PRESSURE

Last fall, for the first time in 13 years, the American Heart Association and American Stroke Association released new guidelines to measure blood pressure resulting in nearly half of all Americans being considered hypertensive, or having high blood pressure. High blood pressure is now considered to be 130/80, where previously it was 140/90, and its risk factors include lack of exercise, unhealthy eating, lack of sleep, stress, high cholesterol, smoking and diabetes. Local registered dietician, Kathy Zehntner, with Saint Thomas Medical Partners in Brentwood, TN and Franklin, TN, provides oneon-one as well as group session nutrition counseling. She works with patients on a daily basis who are interested in many nutrition-based ideas ranging from ways to lose weight while not starving, learning how to eat and why certain meals lead to fatigue to lowering blood sugars with food and lowering blood pressure and cholesterol. On the heels of the American Heart Association/American Stroke Association’s American Heart Month (February), in which heart-health education is highlighted and celebrated all month long, and headed right into Nutrition Month (March), it seemed like the perfect time to get some answers about high blood pressure and heart health from Zehntner. “My perspective of the new recommendations is similar to that of a speed bump in the road. It is helping us to slow down and analyze that something big is ahead and we need to watch out,” says Zehntner. Zehntner admits that obesity, which is often the root cause of hypertension, elevated cholesterol, diabetes, along with others, is frequently the reason patients come to her and she’s seen an uptick of hypertensive patients seeking help in maintaining and lowering blood pressure with lifestyle change since the new blood pressure guidelines were released by the AHA/ASA. Understanding that any type of change can be hard, especially when it comes to lifestyle change (diet and exercise) and that everyone is different, Zehntner works to base her patients’ personal goals on the style of each individual patient. “Everyone is different, and goals for patients are not the same. I like to meet the person where they are in their journey,” says Zehntner. “I emphasize that eating should be joyful and wellness can be achieved within a paradigm of positive and healthy attitudes toward eating and food.” Zehntner sees some patients who really need to consider a full lifestyle change, meaning a positive change in diet and exercise.

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Seems hard, right? Can we just pick one? Diet or exercise? Zehntner says no. “They are extremely important and are both valued the same. It is most definitely a team approach.” Now knowing that nearly fifty percent of Americans are walking around with high blood pressure, some not even knowing it, we’ve got to learn to implement ways to combat hypertension before it gets worse. The American Heart Association and American Stroke Association recommends making some simple changes that matter: eat a well-balanced, low-salt diet, limit alcohol, regular exercise, manage stress, maintain a healthy weight, don’t smoke, and work with your doctor. Zehntner also recommends starting with a similar approach. “The DASH diet (Dietary Approaches to Stop Hypertension) which focuses on fruits and vegetables, whole grains, low-fat dairy products and limited intake of total fat and saturated fat, would be some of the most effective advice I would provide. Also, encouraging foods high in potassium, magnesium, calcium and fiber may alter the results of a high-salt diet. Additionally, I discuss portion sizes and if the patient is ‘living to eat or eating to live’.” Furthermore, Zehntner discusses with her patients contributing factors that can affect blood pressure: overweight/obesity, sodium intake, potassium intake, lack of physical activity and alcohol consumption. “Also, I make sure fresh clementine oranges are available to each patient as they checkout from their appointment. The goal is for them to leave with a reminder of how food is medicine.” A main priority for Zehntner and Saint Thomas Health in caring for their patients is ensuring a healthy heart and knowing risk factors to stay heart healthy. The new high blood pressure guideline emphasize their priority and Saint Thomas Health is even committed to the American Heart Association’s Go Red For Women initiative to motivate women specifically to take action against heart disease. American Heart Month, which is kicked off with the iconic National Wear Red Day for women’s heart health, taught us that heart disease is the number one killer of all women and that 80% of cardiac events can be prevented with education and lifestyles changes. Zehntner encourages her patients, women and men, to “choose food as medicine, rather than taking medicine for the wrong kinds of food they are eating.”

N AS H V I L L E F I T M AG A Z I N E • M A R / A P R 2 0 1 8 artwork by freepik.com


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WELLNESS

6 PLANTS THAT CAN HELP PURIFY YOUR INDOOR AIR When you embellish interior spaces with houseplants, you’re not just adding greenery. These living organisms interact with your body, mind, and home in ways that enhance the quality of life.

Spider Plant (Chlorophytum comosum)

An excellent removal of carbon monoxide and nitrogen dioxide, the spider plant’s rich foliage battles benzene, formaldehyde, carbon monoxide and xylene, a solvent used in leather, rubber, and printing industries. Plus they are tough to kill, even if you tend to neglect houseplants. As an added bonus, this plant is also considered a safe houseplant if you have pets in the house.

Peace Lily (Spathiphyllum )

A long-time favorite among house plant enthusiasts, research conducted by NASA found the Peace Lily to be one of the top indoor plants for cleaning air. This tropical plant breaks down and neutralizes toxic gases like benzene, formaldehyde, and carbon monoxide. While we all appreciate cleaner air, it’s the Peace Lily’s occasional white bloom that makes it such a popular house plant.

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Boston Fern (Nephrolepis exaltata)

The most effective plant at getting rid of formaldehyde, Boston Ferns remove significantly more per hour than most others. This fern will also eliminate heavy metals, such as mercury and arsenic from the soil. It can be grown outdoors but is most often used as an indoor plant.

Areca Palm (Dypsis lutescens)

Also known as the butterfly and golden cane palm, this plant is easy to grow and most popular for the office and indoor environment. This plant was also ranked #1 overall at cleaning the air in our homes and acts like a natural humidifier.

Aloe Vera

This plant is a jack of all trades and is good for burns and many skin conditions, a hair conditioner, styling gel, or for doing your own non-toxic blow-out. It’s also effective at the elimination of formaldehyde at lesser concentrations.

Golden Pothos (Epipremnum aureum)

Two of the best health benefits of the Golden Pothos are relatively unknown. Pothos not only cleans the air in the room where it’s growing, but it also helps relax the eyes when you’re feeling congested or irritated. It also helps treat and prevent ocular hypertension, cataracts, and glaucoma. M A R / A P R 2 0 1 8 • N AS H V I L L E F I T M AG A Z I N E

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FITNESS

RACE DAY SHOES TO CONSIDER Photo by Rachel Deeb

JAMEN HELTON SHOE ADVICE Don’t make dramatic changes from your normal running shoe: Choosing a lighter, faster shoe on race day, to some, may seem like a smart choice, but sticking with a shoe you’ve been training with, no one wants to end a great race season with an injury. Don’t over-tighten your shoes: Trust me, the big, bad asphalt monster won’t suck your shoes off. Feet swell when running long distances. Give them some room to breath by loosening them up just a tad before you head out. Circulation is crazy important for us runners, so let the blood flow freely and don’t over do it with the laces. No one wants a numb foot! Mimic race conditions: Sounds logical, right? Test out your race day shoes a few weeks out from the race at about one to two times per week (on faster days). Racing in a brand new pair of shoes is a disaster waiting to happen. Try to mimic your race conditions so you’ll get a better idea of how your body will react on race day. If you think you’ll use energy gels, train with them too. Rotate your shoes: With over 200 different ligaments in the foot, rotating through different pairs of shoes will allow your strike pattern to change just enough so that your body does not overstress the same muscles and joints. When running in the same model over and over again, your feet adapt and get used to the same feel. Although this is a more expensive approach, getting a second pair of shoes is less expensive and more fun than visiting a doctor!

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SHOES TO CONSIDER Salming Race 5 $120 The Salming Race 5 is sure to stand out with its reflective features alone. This super light shoe is practically covered in a reflective overlay. But that’s not the only thing that is snappy about it! Within the basic midsole is a carbon fiber plate which helps put a little pep in your step throughout your run. The low stack height helps performance with a faster turnover. NEUTRAL | DROP: 5MM | WEIGHT: 6.3 OUNCES

On Cloudflow $140 On is Swiss Running Company that has a unique design to their shoes with the pod clouds. Each pod or cloud, if you will, is compressible and responsive to impact. The Cloudflow is designed to encourage your foot to roll through your natural gait. This lightweight shoe is designed to be breathable with the engineered upper mesh and the welded overlays. Just looking at the detail of the shoe, you know these guys put a lot of thought into the structure and design of the shoe to help improve performance. The tongue of the shoe is stiched In place and helps secure that snug midfoot feeling. This is a great daily training shoe for those who do not need extra support. NEUTRAL | DROP: 6MM | WEIGHT: 8.2 OUNCES

Altra Lone Peak 3.5 $120 The Lone Peak is Altra’s most versatile trail show. The upper is designed with a reinforced quick dry mesh and there are drainage holes on the outside of the toe box to help keep your feet dry. There is also a 4-point gaiter system, which helps keep sand and dust out, all while withstanding the rigours of long distance hiking or trail running. This shoe is built for those who aren’t afraid of a little dirt. TRAIL | DROP: 0MM | WEIGHT: 9.2 OUNCES

361 Sensation 2 $120 The Sensation 2 by 361 is a traditional training shoe and you can see that just by looking at it. This shoe has a plastic heel cup and plastic overlays, which makes it more on the heavier side for a training shoe. There is a layer of extra dense foam in the midsole which provides support without feeling too “mushy”. But if stability and durability are what you are looking for, the Sensation is sure to meet your needs as it was built to handle the daily mileage. SUPPORT | DROP: 8MM | WEIGHT: 9.9 OUNCES

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THE FITTEST ARE COMING


EVENT GUIDE

WORDS FROM OUR EVENT DIRECTOR On May 12, Nashville Fit Magazine is excited to host the first ever NFM FITTEST games. In one event, we will bring together fitness enthusiasts and competitors with a spectrum of different personal and goals, such as: • Challenging your personal best • Helping your team compete and have fun • Measuring your fitness against others to be Nashville’s FITTEST • Simply finishing to inspire my new goals for 2018 • Experiencing Nashville’s amazingly diverse fitness community • Being a team building activity to build momentum The focus of this competition is unique to any other in Nashville and combines tests that target a range of fitness attributes and abilities. It includes tests for power, speed, agility, strength, strength endurance, speed endurance, coordination, and long distance endurance. Not one particular type of competitor (strong man, power athlete, yogi, non-athletic-fitness newbie or marathon runner) has a distinct advantage over another. The order of the tests gives the competitor the best opportunity to compete, then recover, and sustain energy for the next test. The ability to recover itself is an attribute to overall fitness. This approach is supported and used in fitness testing and sports performance testing when a short time period (one day) is needed to perform numerous tests with Nashville’s top athletes. During our first year, scoring has been designed to distribute scores fairly, and reward those who perform exceptionally and give their best effort for each test in the competition. All judging disputes will be decided on the field on the day of the competition. No judging calls or decisions will be disputed after you leave the competition. This allows the lead judge, test judge, and you to work through

any questions or concerns in scoring with everyone present. This truly is the best way to create a fair and best decision for the competitor. You will still be able to alert the NFM FITTEST officials if data entry displays an incorrect score when the scores are posted. At that time, we will pull the score card and check for accuracy. Both changes benefit the competitor and will continue to improve the competition experience. Don’t forget that you can compete as an individual or play to your strengths as part of a team. The mission remains the same: to inspire Nashville’s fitness and wellness community at all levels to strive for balanced, overall fitness while growing a fitness culture of inclusion, soul, and support. Nowhere else can you experience an event in which so many great fitness organizations, facilities, and groups come together to support a truly “local” flavor to an event that lets a place like Nashville thrive and show its true fitness personality. I’m extremely excited to help make this event happen. As a Nashville native, an athlete, and lover of games, I believe that we can live a life with community over competition. This event is about pushing ourselves, pushing others, and inspiring those spectating to get Music City Fit. Ryan Freebing (Owner) and I are bringing a whole lot of passion to the table, to make sure that every athlete in attendance can say with pride they they were here for the first FITTEST. I can’t wait to meet y’all, hear your stories, and see you put it all out on the field. Good luck to all of our athletes. Stay Music City Fit, Briggs Schneider, Event Director

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2018 NFM FITTEST EVENT SCHEDULE

CHECK IN On Saturday, May 12, all participants should arrive 45 minutes prior to their heat’s start time to check in. Check in will be located in the Start Zone on the south end of the field. After check in, all participants should meet under the Start Zone tent 15 minutes prior to their scheduled heat start time; you must be present before your heat starts roll call. A Lululemon Athletica Heat Leader will be present to lead you from test to test. After roll call, DO NOT LEAVE THE START ZONE. You will not be allowed to start the event after your heat has started the first station.

HEAT NO.

DIVISION

START TIME

APPROX. FINISH TIME

1

40s, 50s, 60+ Women

9:00 A.M.

10:15 A.M.

2

40s, 50s, 60+ Men

9:15 A.M.

10:45 A.M.

3

20s, 30s, Women

9:30 A.M.

11:00 A.M.

4

30s Men

9:45 A.M.

11:15 A.M.

5

20s Men

10:00 A.M.

11:30 A.M.

6

Teams (Gym & Open)

10:15 A.M.

11:45 A.M.

*Schedule is subject to change. Please refer to nfmfittest.com for an up-to-date event schedule. Competitors will receive email notification prior to the event with any updates.

HOW IT WORKS

On the day of the event, athletes will move through the 10 tests in order with their assigned division. (See Test Descriptions page.) Each division has an assigned heat leader. As athletes approach a test, they will be given instructions regarding procedures from the lead judge at each event. At each event, test judges will take appropriate measurements for a raw score, which they will record on a card along with the athlete’s bib number. After each test, athletes must sign their written scores before proceeding on to the next. Initials should include first and last name, as these will be used as a point of identification to match athletes with their raw scores. Note that the 40-Yard Dash and One-Mile will not require acceptance of a score, as these are computer generated. Test judges will turn in cards to the appropriate officials. Athletes will not take scorecards with them at any point during the day. Some age groups may be combined for efficient heat scheduling purposes, though age group rankings and awards for competitive athletes will still be given separately. Please stay with your heat and do not stop to visit with spectators in between tests. This is to respect the other athletes in your division, make sure you hear the important instructions from the lead judge, and avoid causing delays. Once your heat is finished, participants are welcome to come and go as they please. Visit the Fit Village to relax and cool down. Spectators are free to move from one test to another to cheer on participants, much like in a golf tournament. Please keep children with you at all times for their and the athletes’ safety.

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SHARE YOUR NFM FITTEST EXPERIENCE VIA SOCIAL MEDIA: Post Instagram pictures to @NashvilleFit and include

#NFMFITTEST #MUSICCITYFIT


2018 NFM FITTEST DIVISIONS

TEAM COMPETITION Teams can be made up of any combination of competitor. There is no requirement other than a minimum of two or maximum of four people per team, and all competitors must be at least 18 years of age. Each team member must do at least one test, however, teams can divide up the tests how they like based on their team’s strategy. The team’s score will be a compilation of each member’s rank based on his or her raw score for that event. The overall winning team and the winners in each category will be featured in Nashville Fit Magazine’s July/ August issue in the “NFM FITTEST” coverage. Teams must be registered in one of the following categories:

INDIVIDUAL COMPETITION

OPEN DIVISION Team comprised of any group of people who’d like to enter the team competition. No affiliation with a company or gym is required. This is ideal for family, friends, or any combination of those of you who’d like to work together as a team.

The Individual Division will be based on age groups. Each age group will be assigned a heat time and go through all 10 tests together. The top competitor in each age group will be identified based on their composite test scores.

GYM DIVISION Team comprised of employees and/or members representing the gym. Multiple teams per gym are allowed. All team members must be a current employee or active member of the gym.

MEN

WOMEN

18-29

18-29

30-39

30-39

40-49

40-49

50-59

50-59

60+

60+

(Must be a resident of the Greater Nashville Area to be eligible for the NFM FITTEST title)

RAIN OUT POLICY The NFM FITTEST goes on, rain or shine. Lightning, however, can cause delays and cancellations. NFM reserves the right to make any changes and cancellations to provide for the safety of competitors in the event of inclement weather or other unforeseen conditions. There will be no refunds granted for any reason. Tests may be moved to pavement if weather prevents use of the field. There will be NO alternate date for the NFM FITTEST if weather forces a cancellation.

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2018 NFM FITTEST SCORING HOW WILL I BE SCORED? How does the scoring system work? The scoring system works a lot like golf or some CrossFit competitions. The basics of the system are simple (even if the math is complicated). You will receive points for each event based on your performance. The farther you throw the med ball, the faster you run the mile, the more pull-ups you complete, the better your score will be! Each test score, however, will be based on the number of athletes in each age group. Events will be scored individually of one another. These scores will then be added up to get your cumulative final score. If you win an event, you will receive 1 point for that event. If you place 25th in an event, you will receive 25 points, and so on. This scoring system is based on how your score compares to the scores of other competitors. The totals are added up and the athlete with the LOWEST cumulative score at the end of the day wins. Who wins? The person with the LOWEST cumulative final score wins. All age groups are scored on the same system, and the lowest score in each group wins. There will be an overall individual male and female winner as well. So an athlete could potentially win their age group as well as be “crowned” the overall male, female, or team winner of NFM FITTEST. Are men and women scored on the same formulas? Yes. Men’s scores and women’s scores will be tabulated on the same formulas for all tests. How is this system different from other scoring systems? Because NFM FITTEST is in it’s first event year, we do not have

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historical data to use a decathalon style score system. As we move into year two and three of the event, we will be able to change to this system allowing your score to rest solely on your own performance. In this system, your score is set regardless of the performance of other competitors, and the highest cumulative score would win. This will not be the case in 2018 though. Again, the individuals with the lowerst score will win. How will this effect my strategy? For most people, this style of scoring will not effect your strategy. The better you’re able to do in every event, the higher you will place in your age group which will lead to the less points you’ll end up with (a good thing), keeping you at the top of the leaderboard. And that’s it? That sounds simple. We hope so too. During our first year, we hope all aspects of the NFM FITTEST run as smooth as possible. Our goal is for all participants and spectators to have a fun, competive day as they compete with some of the best athletes in Nashville.


2018 NFM FITTEST EVENT INFORMATION

GETTING

THERE

When entering Ted Rhodes Fields on Saturday, May 12, plan to park in one of the designated parking lots and show your ID at the Registration tent. PARKING: Refer to the map in this guide for parking areas, and follow signs when driving through Ted Rhodes Fields.

WHAT SHOULD ATHLETES BRING? • ID for check-in • Refillable water bottle • Towel • Sunscreen • Hat/visor • Running shoes • Turf shoes/cleats • Cash/card for optional purchases at the Fit Village

WHAT SHOULD SPECTATORS BRING?

BID PICK-UP Saturday & Sunday, May 5 & 6 • 1 p.m. - 5 p.m. lululemon Athletica Hill Center 4027 Hillsboro Pike #705, Nashville, TN 37215

Can’t make it on May 5 or 6? Send a friend with a copy of your photo ID to pick up your packet for you. No transfers or refunds are allowed. Your bib is extremely important; please be sure that it comes with you to the event, as the bib contains your number which identifies you to the judges. Bring the provided safety pins with you as well. Check your bib for your wave and lane assignment; these are written on your bib and will consist of numbers and letters (numbers are lanes, letters designate wave order), such as F, 1. There may be “no shows” but don’t change—STAY IN YOUR LANE! All participants will receive their finisher’s shirt and swag upon finishing the event. Head to the Fit Village when you’re done competing to receive your items.

• Copy of Nashville Fit Magazine with the Event Guide (or access it digitally at wnashvillefitmagazine.com) • Refillable water bottle • Umbrella for shade • Chairs/blanket to sit on • Sunscreen • Cash/card for purchases at the Fit Village

WHAT SHOULD I LEAVE AT AT HOME? • Dogs are allowed in the field area at Ted Rhodes Fields, but must be on a leash at all times • Spectators may not bring glass containers or tobacco products • Athletes may not bring metal spikes, pull-up wrist wraps, glass, tobacco products, or any illegal substances

HOW DO I REGISTER? To register for the 2018 NFM FITTEST, all you need to do is head to NFMFITTEST.com and click REGISTER. There you will be prompted to choose wether you are entering as an individual or a team. If you’re registering as a team, you’ll be asked to choose which division: Gym or Open. It’s that simple. As we progress closer to May 12, be on the lookout for Test demonstration videos on NFMFITTEST.com as well as pop-up training classes throughout Nashville. **Make sure you sign up in March and avoid a price increase in April.

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2018 NFM FITTEST TESTS NASHVILLE FIT MAGAZINE KNEELING MED BALL TOSS

1

NUTRISHOP VERTICAL JUMP

2

NUTRIFITT MYSTERY TEST 1

3

CITY FIT CONCIERGE 40-YARD DASH

4

D1 NASHVILLE AGILITY T-TEST

5

Athletes start kneeling behind the designated start line. Athletes hold a 6-pound medicine ball with both hands at the center of the torso; the medicine ball is in contact with body. Perform a chest pass for maximal distance, using both hands and a two-handed release. Distance from the start line to where the ball initially contacts the ground is recorded. You must maintain contact with both knees in the kneeling stance during the toss and release the ball with both hands; or that toss will be disqualified. You may fall forward and touch the ground beyond the start line with any part of the body after the ball is released. If toss is disqualified, the judge will call out “Bad Toss” and the measurement will not be counted for an official score. Each of two attempts is recorded. Best of the two attempts is circled and scored. Athletes must initial their scores before leaving the test area.

Start in a standing position with feet in the designated area. Jump up as high as possible, pushing off with both feet at the same time. Reach and hit the highest rung on the Vertech testing equipment with your hand to measure your vertical distance. Best of two attempts is recorded. You must initial your score for the judge before leaving the testing area.

?

The mystery tests will be revealed on event day and be visible on the course. The lead judge at each mystery test will explain the mystery test guidelines and scoring as each heat enters the mystery test station. In choosing these tests, consideration has been taken so that there is not a significant learning factor involved in proper execution of the tests. These tests give an additional opportunity for scoring.

Start in a static position behind start line in whatever position you choose, though threepoint stance is recommended. Listen for the firing of the auditory start pistol; timing starts when it is fired. If your foot crosses the start line before the auditory start pistol is fired, you will be disqualified. If there is an electronic failure or false start in the run group, the entire group will be reset for another race start. If you or anyone false starts a second time, he or she will be disqualified. Run for 40 yards on the grass surface. Your finish time is captured electronically and is measured when your torso crosses the finish line. You will get one attempt, which is recorded in seconds and to two decimal points by the Timing System Director and the official computerized system. Note: there will be a warm-up area for use prior to testing.

Athletes are responsible for knowing and being able to perform the pattern of the Agility T-Test prior to the start of the competition. They may ask for help at anytime in the preparation area before the competition starts and will receive a brief review at station. Start out in a two-foot stance behind the start line at cone A. On the command of the Timing Judge, sprint to cone B and touch the cone with your right hand. Facing forward and parallel to cones (B, C, and D), side shuffle left to cone C, and touch the base of cone C with your left hand. Then side shuffle to the right to cone D and touch the base of cone D with the right hand. Shuffle back to cone B in the middle, touching it with the left hand, and run backwards to cone A. The stopwatch is stopped as any part of the body passes the start line at cone A. You receive the best of two trials and will be scored to the 0.01 of a second. The athlete must immediately reset for the second attempt. If an athlete does not run the correct pattern or fails to touch any required cones, that attempt will not be scored and the athlete will only have the one attempt to receive a final score. Athletes must initial to scores before leaving the testing station.

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2018 NFM FITTEST EVENT TESTS ADVENTURE FITNESS NASHVILLE PULL-UPS

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CAMP GLADIATOR WALL BALLS

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TRAINOD INTERVAL RUN

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NASHVILLE STRENGTH CO. MYSTERY TEST 2

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Start in a vertical hanging position, arms fully extended and body in a vertical line. Palms must face outward and be shoulder width (or greater) apart. If you start with your knees bent, they must remain in that position throughout the entire repetition. Pull body upward without kipping, swinging, or kicking your legs during the upward movement until your chin is even with or goes above the bar; then return to the fully extended, vertical hanging position as seen at the start for each good repetition. Kicking will be judged as either knees or hips changing from an extended position to more than 90 degrees during the pulling motion. Judges will call out “no count” for repetitions that are not scored (you can ask for a quick explanation, but both hands must remain on the bar while you do so), and the test continues until you release one or both hands from the bar. While re-gripping is allowed, hanging from one hand for more than three seconds will cause the judges to stop the test and record your last repetition. Your score is the total number of good repetitions counted. You must initial your score for the judge before leaving the testing area.

Wall Ball is a test that measures total body power endurance. It is a combination of a squat thrust from below parallel into a vertical medicine ball toss to a high target. This total body combination is measured by performing as many good repetitions as possible in one minute. Males will use a 14-pound ball and females will use an 8-pound ball. A good repetition is counted when the competitor squats below parallel, touching the med ball with their buttocks while holding the ball at chest-level in front of the body with both hands. Then, extend the body vertically and finish with a toss that contacts the wall above the 9-foot line marked on the wall. A judge will set up the competitor before the start, so that a soft-sided med ball is positioned at the correct height to ensure their buttocks touch the med ball at the point where the competitor’s upper leg breaks parallel to the ground. Once the judges have set up the competitors, the timing judge will start the test for one minute and all good repetitions will be counted within that minute.

Start in a static position at the start line with your entire body behind the line. Cones are placed at interval levels of 16, 18, 20, 22, 24, 26, 28, 30, 32, and 34 yards from the start line. A single timing judge placed at the start line will begin the run with a whistle. Run to the first cone (level one at 16 yards) and touch the line with your foot. Turn and run back, crossing the start/finish line with any part of your body. You will hear a whistle that finishes the run attempt at level one and designates the start of the 10-second rest period to return to the start position. The timing judge will then whistle to start the next interval (level 2 at 18 yards). Each interval must be completed in ten seconds by crossing the finish line with some part of your body. You will progress through each interval until you fail to cross the finish line before the 10 second whistle. Score is the last level completed (1-10+). If you complete level 10, continue at repeating level 10 for additional points (so a score of 11, 12, etc., is possible) until you reach failure. You must initial your score.

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The mystery tests will be revealed on event day and be visible on the course. The lead judge at each mystery test will explain the mystery test guidelines and scoring as each heat enters the mystery test station. In choosing these tests, consideration has been taken so that there is not a significant learning factor involved in proper execution of the tests. These tests give an additional opportunity for scoring.

FLEET FEET SPORTS ONE-MILE RUN

Wearing your timing chip, go to the designated pre-race zone; start in a static standing position behind start line. You must stay on the marked path of the designated running area and complete the one-mile distance. Time is recorded electronically when the timing chip crosses the finish line. Scoring is to two decimal places.

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2018 NFM FITTEST PARTNERS

D1 Sports Nashville

D1 is the place for the Athlete. Premiere, high-intensity interval training using a periodized approach in an inspiring and motivating environment. You pick the goal - we help you get there.

City Fit Concierge

City Fit provides on site fitness and wellness to Nashville’s top condominium and apartment communities. We take pride in offering a wide range of services in order to provide the residents with the best experience possible. City Fit will also staff your fitness center with certified wellness professionals and manage the facility providing guided instruction, classes, training, equipment monitoring, and events.

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NutriShop

Rapidly approaching 200 locations nationwide, with current exposure in 36 states and with new stores opening just about every month, Nutrishop is one of the fastest growing national retail nutrition chains today offering consumers unparalleled customer service and the latest cutting edge nutritional supplements with a low price guarantee.

Adventure Fitness

Adventure Fitness Nashville is Nashville’s first Obstacle Course gym. This isn’t a jump park, or an extreme competition course, but a facility for people to get fit, and most importantly, have fun while doing it!

Nashville Strength Co.

Whether you want them to come to your home or you want to come to our gym, Nashville Strength Co. can help you achieve your personal fitness goals. They offer full service nutrition and physical fitness training. In addition to personal training, They also offer all levels of fitness classes to help you get a great, balanced workout on the regular.

Camp Gladiator

Camp Gladiator is an outdoor group-fitness program that offers four-week boot camp-style workouts. The company is based in Austin, Texas, with additional locations in Texas, Colorado, North Carolina, Louisiana, Tennessee and Florida.


2018 NFM FITTEST PARTNERS

NutriFitt

NutriFitt offers the highest quality nutritional supplements available with products that are scientifically designed to unlock the maximum human potential. NutriFitt offers a wide range of quality, all-natural sports performance supplements for today’s busy men and women.

Defiance Fuel

The culmination of over 25 years of water science, Defiance Fuel believes it’s the finest sports beverage available on the planet. Chlorine Free. BPA Free. Fluoride Free Increases intracellular / extracellular water ratios and mobility, increases cellular hydration, increases cellular capacitance or cell charge for more energy and endurance.

Fleet Feet Sports

TrainOD

Whether you plan to try a 5K for the first time, tackle a 10K, set a new personal best in the Half Marathon, find motivation to run all winter, reach “every-man’s Everest” – the marathon, or add an element like yoga or speed workouts, Fleet Feet has a coach and a program for that. Their training is built on community.

TrainOD offers unique online workout videos and nutrition guidelines to help you meet your health and fitness goals. TrainOD can fill gaps in personal training by giving fresh ideas, new insight, and helpful support for any individual fitness program. Take your fitness with you on-the-go for fitness anywhere, anytime.

lululemon athletica

Resilient Health & Performance

Performance and athleisure clothier, lululemon athletica, will be providing “heat leaders” for the event. Guiding each heat through the tests, the stylish leaders will hold up signs and wave flags as competitors navigate through the tests.

Whether you are training for a specified sport/competition, seeking to lose or gain healthy weight, or simply looking for a comfortable environment to exercise, the trainers at Resilient are able to meet your exact requirements as an athlete.

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2018 NFM FITTEST COMPETITOR SHIRTS

All NFM FITTEST participants will receive an ATHLETE t-shirt on the day of the event. The winners from each group will also receive either a gold, silver, or bronze limited edition WINNER t-shirt or tank along with other prizes from our sponsors. 66

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2018 NFM FITTEST EVENT MAP

EVENT LAYOUT 1. KNEELING MED BALL TOSS 2. NUTRISHOP VERTICAL JUMP 3. NUTRIFITT MYSTERY TEST 1 4. CITY FIT CONCIERGE 40-YARD DASH 5. D1 NASHVILLE AGILITY T-TEST 6. ADVENTURE FITNESS NASHVILLE PULL-UPS 7. CAMP GLADIATOR WALL BALL 8. TRAINOD INTERVAL RUN 9. NASHVILLE STRENGTH CO. MYSTERY TEST 2 10. FLEET FEET SPORTS ONE-MILE RUN

A. LULULEMON REGISTRATION & PREP ZONE B. FIT VILLAGE C. DEFIANCE FUEL REHYDRATION STATION D. RESILIENT HEALTH & PERFORMANCE RECOVERY ZONE E. MEDICAL TENT *Map is subject to change. Please refer to nfmfittest.com for an upto-date event map. Competitors will receive an email notification prior to the event with any updates as well. M A R / A P R 2 0 1 8 • N AS H V I L L E F I T M AG A Z I N E

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Big Gu

rlz

EVENTS

RUN!

The Plus Side of Running

We gently train plus size, beginner, and returning runners with one on one specialized coaching for 5K, 10K, and 13.1 Call 615.810.4273 or visit us on Facebook at Big Gurlz Run!

4/7/2018 Row For A Reason Music City Walk of Fame

MARCH

APRIL

3/2/2018 Sacred Sounds & Symbols: Mantra & Mudra Kali Yuga Yoga

4/7/2018 Row For A Reason Music City Walk of Fame

3/6/2018 Yoga at The Southern Squeeze The Southern Squeeze 3/10/2018 Cooking Class with Chef Maneet Chahaun Chauhan Ale & Masala House 3/10/2018 UNAA Competition Adventure Fitness Nashville 3/11/2018 Spring Forward Cocktail Event EiO & THE HIVE 3/31/2018 Yoga Under the Stars Adventure Science Center

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4/7/2018 Nashville Vegfest The Nashville Fairgrounds 4/7/2018 BeatBoss Indoor Biking Vigor Fitness & Wellness 4/11/2018 The Yoga Inclusive Wellspire 4/14/2018 UNplugged in Nashville Community Hike & Restorative Yoga Long Hunter State Park 4/14/2018 Nashville Fit Magazine hosts Novo Day Studio Novo Nashville


RACES

4/28/2018 St. Jude Rock ‘n’ Roll Nashville Marathon & 1/2 Marathon Downtown, Nashville

MARCH

APRIL

3/3/2018 Tom King Classic Nissan Stadium

4/21/2018 Wicked Wine Run Fontanel Nashville

3/10/2018 The Super Run Two Rivers Park

4/28/2018 St. Jude Rock ‘n’ Roll Nashville Marathon & 1/2 Marathon Downtown, Nashville

3/10/2018 Moving for Missions Shelby Park 3/17/2018 St. Patrick’s Day Music City Half Marathon, 10k, & 5k East Bank Landing 3/17/2018 St. Paddy’s 7k/5k Nashville, TN

Submit your events online at nashvillefitmagazine.com

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2018

NFM FITTEST THE FITTEST ARE COMING. nfmfittest.com

Profile for Xert Media

March/April 2018 - The 2nd Annual Marathon Issue  

Nashville Fit Magazine - From Theater Geek to Running Freak + The Tastiest Local Vegan Treats and more

March/April 2018 - The 2nd Annual Marathon Issue  

Nashville Fit Magazine - From Theater Geek to Running Freak + The Tastiest Local Vegan Treats and more