Have you ever calculated your BMI and discovered that you were "underweight" or "obese" and then pondered solutions on how to become "healthier." My deepest sentiments to anyone who's had that experience because the B.M.I. is B.S. For one, weight isn't a direct indicator of one's health. Two, the person who created the BMI had no medical background. Jacques Quetelet, the creator of the BMI formula, was a mathematician. His whole aim with the BMI was to determine what the "average man" looked like. His data was collected from WHITE European men, suggesting that anything outside of the "ideal" was inferior. So, another reason why the BMI is B.S. - it is rooted in racism. 

The racist BMI isn't any surprise to owners and staff at GetFIT 615. GetFIT 615 is an anti-diet culture and actively anti-racist fitness space located on Music Square.  They recognize the racism embedded in diet culture and uphold anti-diet and anti-racism values. When I learned what this fitness gym was all about, to say I was intrigued would be an understatement. And after speaking and meeting with the Co-owner Jess Thompson, Founder Kate, and Personal Trainer Squeeze, I can tell you this was more than just "word-seasoning" being sprinkled on their name to sound "woke." They are about their business and what they say!
I encourage you to check out the gym for yourself, but in the meantime, I'll walk you through some of my favorite things about GETFIT 615. 

__They're not about the "call-out" culture.__
At GetFIT 615, they have boundaries and respect yours. I'll explain. Have you ever been to a workout class that you were not feeling, but the instructor made you feel pressured to stay? Even worst-case scenario, the instructor called you out when you decided to leave (this real-life happened to Kate). Well, you don't have to worry about that at GetFIT 615. They have a 10-minute rule. The rule is, if you get to the gym and still aren't feeling the workout after 10 minutes, they ENCOURAGE you to honor those feelings. You are welcome to come back at a later date. No judgment!

__Empowering is more than just a buzzword.__
No doubt, with great instructors like Jess and Squeeze, you will engage in workouts that will empower you physically, but I think one of the great things about the community here is that they cultivate more than just physical strength. It's something about being empowered through freedom.  Each class, a workout is written on the board to aid with structure; however, if you are not feeling one of the exercises, you won't get the side-eye for not doing it. The liberty to choose workouts that work for you is encouraged. You also have the freedom to go at your own pace without an instructor breathing down your neck. 

__You won't break the bank!__
You can try the gym for two weeks for ONLY $14. They also have something called Open Gym on Saturdays. Open gym is for members and non-members, and one of the coolest parts about it, you pay what you can to attend. During open gym, you can try out equipment, work out outside, get some advice from Squeeze, and experience all the vibes of this unique fitness gym.

__The bottom line
At GetFIT 615 …__
You can walk in without being pressured into being on this strict meal plan that promises you you'll lose weight just to fit a "standard" that is inherently racist and biased. 

You can walk in and feel empowered not just because you're getting stronger but because you are being equipped with the tools to help you make your own choices regarding your fitness. 
You can walk in knowing that you are welcomed regardless of your size, race, sexual orientation, and fitness level. 
You can walk out knowing that you are part of a community that advocates for change.
I could go on and on about why I'm so hyped about this place, but I want you to experience it for yourself. Head over to [getFIT615](https://getfit615.com/) to learn more. 

GetFIT615 is an Anti-diet culture, anti-racism fitness gym located on music row in Nashville, TN, and to say this place is a vibe would be an understatement. We  got to spend some time with co-owner of the space, Jess Thompson, to learn more!

Fitness Meets Anti-Diet Culture

GetFIT615

March 3, 2020, was a night Nashville won’t forget. A deadly tornado ripped through much of Middle Tennessee, destroying many homes and businesses, and unfortunately taking lives. That night seven tornadoes swept through Middle TN. The EF-3 Tornado struck at 12:30 in the morning and brought much damage to Davidson County. At a traveling rate of 57.3 mph, the tornado spanned a total of 60 miles impacting the John C. Tune Airport area, buildings from Cockrill Bendray and Briley Parkway, TN State Prison,  TSU, and Germantown. The tornado only intensified as it made its way towards East Nashville, causing unthinkable damage. There was EF-3 damage to businesses and other buildings in the Five Points area and EF-2 damage to homes in the Lockeland Springs and Barclay Drive neighborhoods. While many could only imagine how devastating such an experience could have been, others didn’t have to imagine it; it was their lived through experience.

Though tragic, it warms my spirit to hear how business owners were so resilient afterward. 

Among these stories of resiliency is  Gym 5, one of the first businesses in East Nashville. Gym 5 is East Nashville’s original locally-owned and operated full-service fitness club. On the night of the tornado, GYM 5 suffered an estimated half million-plus in property damages. Everything from the floors was destroyed, only the original flooring from half the building remained. Because of the extreme damages, GYM 5, which had been in operation for 15 years, was forced to temporarily shut down. This put a strain on the local business owner, Adam Wright.

During the shutdown, they did not charge their members monthly fees; at the same time, they also lost existing members. Thankfully, they were still able to keep and pay all of their employees. Wright goes on to highly esteem his employees as being an essential part of overcoming these challenging times. The tornado and the shutdown, put GYM 5 in a tough situation, but they weathered the storms. With the support of the community and employees, GYM 5 was ready to reopen with a smaller version of the gym after 1.5 months. By August, they were ready to fully open, ahead of the mandates inflicted by the pandemic. 

One of the biggest changes that the new GYM space has seen is an upper-level cardio mezzanine. Gym goers can now enjoy their workout with an East Nashville view overlooking downtown Nashville through the large garage windows. Additionally, the GYM offers an abundance of other spaces and equipment to fit your interests in staying fit and active.For instance, their outdoor workout space was one of my favorites! This was one of the first parts of the Gym to reopen. Move Nashville got on the scene on a beautiful 60 degree winter day, and I can say we all wanted to enjoy a workout in the outdoor space. 

Gym 5 also offers workout programs, which include: boxing boot, boxing, spin class, power lunch, TRX Cross-Training, and Strength and Conditioning. 
Wright and many others are glad that the Gym is back up and running. Amid the pandemic, it’s been a space to help the Nashville community stay active and healthy. Gym 5 is not just a reputable gym in East Nashville; it can now be seen as a symbol of the strength and resiliency in Nashville. 


Weathering the Storm

gym 5

Have you ever found yourself searching for a place where you felt like you were represented and included? For Chief Juiceista and Head Yogini, Nielah, that was her story. Nielah moved to Nashville by way of Atlanta, and when she arrived, she struggled to find a yoga studio where she felt represented and included. Though disappointed, Nielah did not allow this to halt her health and wellness journey. Instead, it empowered her to take control of it, and while in front of the steering wheel, she soon arrived at the door of Egyptian Yoga. Egyptian Yoga was new to Nielah, but as she learned and practiced, she fell in love with it for many reasons,  one being that through this ancient practice, she saw herself.  It soon inspired her to create a space where all body sizes, fitness levels, and skin colors were included. Talk about representation! Her passion began to spill over, and after many years and some birthing pangs, this vision began to manifest. InnerG Juice and Yoga was born.

InnerG Juice and Yoga is a one-stop-shop for your juicing needs and yoga flow. The studio offers handcrafted,  cold-pressed juices as well as diverse yoga experiences. After engaging in a session of Egyptian Yoga, you can hydrate on InnerGOAT, one of Nielah's first and favorite juices.  But maybe Trap Yoga is more your thing? No problem. It's understood at InneG that "There's levels to this shift." So, The diversity that Nielah once longed for is reflected in the diverse offerings of yoga classes and juice types for all different levels of yogis and taste pallets. They've even created a system called level G, a simple way to decide which juice or yoga flow is right for you.

InnerG is all about juice and Yoga. However, their mission goes beyond the kitchens of the juicers and floors of the yoga mats. They're on a mission to build better habits that make better people who develop better communities. Historically, systemic racism has contributed to inequitable access to grocery stores, health care, and wellness spaces among many African American communities. So, the core of their mission is about making wellness spaces more accessible to all communities.  InnerG aims to help bridge this gap in many ways, one by going outside of the studio's walls. They have plans to launch  Vitality Zones, wellness pit-stops serviced by cold-pressed juice vending machines, and pop up yoga sessions servicing the Nashville community!

The community is the "why" behind InnerG Juice and Yoga, so it is just so perfect that the studio will be among some other excellent black-owned businesses in North Nashville. Literally in their backyard, you can find  Slim and Husky’s, The Southern V, Willie B’s, and Minerva. So, the next time you're on your way to pick up a V-thang Slim pizza, make a mental note of the studio. Space is still under construction, but the vision is coming together. And as things continue to unfold and come together, we hope to give you an exclusive sneak peek of its opening. The opening date is being planned for the Spring! However, you can order your juice from home or schedule a virtual yoga sesh in the meantime. So, what are you waiting for? Go ahead and activate your Inner G!


Learn how to activate your "InnerG" from the newest yoga and juice studio coming to North Nashville!

Activate your InnerG

Nielah Burnett

Imagine waking up and taking business calls from the beach. It sounds like a win, win right? Well, Mariana Tondo is definitely winning! Despite being thousands of miles away from her office in Nashville, TN, Mariana can still conduct business and see clients, all while visiting her family in Brazil, due to the convenience of Virtual Physical Therapy.  

Mariana Tondo, a physical therapist with nine years of experience, is the owner of the Virtual Physical Therapy practice, VIRT.  She specializes in musculoskeletal disorders, which are injuries or disorders of the muscles, nerves, tendons, joints, cartilage, and spinal discs. Mariana is certified in the Mckenzie Method of Mechanical Diagnosis and Therapy (MDT), a proven way to assess, treat, and prevent muscle and joint issues. This method can empower clients to improve pain and recover from injuries without any expensive medical equipment, diagnostic imaging, injections, or surgery. So, Mariana is not the only one winning; her clients are too! To prove it, here are more Pros of Virtual PT.

__Pros of Virtual PT:__
- Save Money
- Detailed Care and Attention
- Fewer Appointments
- More Autonomy 
- Convenient
- Effective 
- EMPOWERING!

Virtual Physical Therapy may be new to you, so I thought it would be a good idea to walk you through a session.

During the first session, Mariana will assess the client by asking a series of questions. This helps her gain a greater understanding of the client's pain and musculoskeletal conditions. She also guides the client through a series of exercises to better understand things like the client's range of motion, posture, and pain level. After assessing the client, she can demonstrate and teach the client exercises that will best address the problem. Though the sessions are once a week for one hour, the client will have access to the Physical Therapist anytime!  With the touch of their fingertips, Mariana is just one message or call away! (Let's add greater accessibility to that list of Pros!)

After sessions, Mariana provides the client with homework assignments. Don't worry; this doesn't involve any book work. It merely consists of repeating prescribed exercises from home. Also, these homework assignments come with all the answers! Mariana will provide videos demonstrating all the exercises you need to know to ensure the moves' accuracy. She will set you up for success. 

__Get Started:__
You can schedule an appointment with Mariana through her website, or you can get matched with her through ViaSana. ViaSana is a Physical Therapy platform dedicated to connecting you to a compatible virtual physical therapist. It all starts with a Free and Quick survey! Don't get lost on your path to better health. Get connected with excellent PTs like Mariana through [ViaSana](https://viasana.co/) today! 


Meet the Physical Therapist, Mariana Tondo 

Empowered Through Virtual Physical Therapy

Mariana Tondo, guiding a client through a virtual session.

Virtual Physical Therapy

Despite the chaos of 2020, we managed to have an exciting 12 days of Christmas with our subscribers! We had a merry time, from meditating with one of our favorite yoga instructors to catching some major deals at local Nashville businesses. Don't worry if you missed out; we are here to recap. 

__Day 1: Meditate with Yoga Shala__
On day one, we got to highlight Yoga Shala, a yoga studio located in East Nashville. Cory Bryant is the Shala instructor and guides the community in the practice of Ashtanga Yoga. Everyone isn't familiar with this form of yoga, so we were excited to share more about the studio. Our subscribers got the heads up that Cory was offering FREE MEDITATION on Christmas Day. 

__Day 2: Order Juice from InnerG Juice & Yoga__
Things got juicy on Day 2 because we got to feature the new Juice and Yoga studio! Inner G Juice and Yoga is described as the new-new vegan and non-dairy "milkman." They're serving up all healthy juices right to your doorstep. If you need a vitality boost and live, work, or workout in downtown Nashville, Brentwood, Murfreesboro, Mt. Juliet, and Joelton, they have a Juice Box with your name on it.

Stay tuned (subscribe), so you'll be the first to know about our interview with Nielah, the InnerG Juice, and Yoga founder. We're not only going to be talking all things juice, but she will fill us in on the practice of Egyptian yoga.

__Day 3: Take a walk down your favorite trail__
This day was full of fresh air! Nashville is home to so many parks and nature trails, so we wanted to highlight them. Not only did we shed light on our top five trails, but we also filled you in on how you can get rewards, just BY MOVING! You can get all the details at  http://healthyparkstn.com/. 

__Day 4: Share your favorite holiday recipe__
Sharing is caring, and on day four, we expressed our care by sharing one of our favorite recipes. Founder of nonprofit GRITS Inc. has a black bean burger recipe that we recommend adding to your home's menu. It's quick, simple, and tasty. The recipe demo is available on our YouTube channel. Move Nashville - YouTube

__Day 5: Move well with Urbn Fitness__
The fifth day of Christmas was all about moving well, the Urbn fitness way! URBN Fitness is a goal-focused gym located in East Nashville. It was once your local CrossFit gym, but it has since evolved! You can now experience energetic, fun, and dynamic movement pairings through their core group classes, as well as complete a personalized program. We love that Urbn Fitness allows you to experience all the fun and movement for free! 

They are all about helping you "look good naked" without any long-term commitments. You can learn more about their story here. https://www.urbnfitness.com/

__Day 6: Donate to Nashville's Community Fridge__
On day six, we addressed a need within the community. Food insecurity is a nationwide issue, so we're grateful that the Nashville community is doing what they can do to help address the issue locally. Nashville Community Fridge is a free resource that functions as a tool to help address the food insecurity that impacts 1 in 8 people who deal with food insecurity within Middle TN. 

They are always accepting donations, so it's never too late to give. You can donate produce, bread, cheese, milk, baked goods, canned/boxed foods, baby formula, and packaged meals with listed ingredients. Donations are accepted at either of their two locations.
Locations:
(North) 1411 Buchanan St
(East) 1111 Dickerson Pike

__Day 7: Workout with 80/20 fitness__
Day seven was all about fitness and nutrition the 80/20 way! 80/20 is a fitness studio founded on the ideals that a healthy lifestyle requires 80% nutrition and mindset and 20% fitness.  The Coaches, Kevin, and Jade, help the community find their balance through coaching, expertise, and a positive mindset. I can attest to the positivity in the studio because I got a chance to visit. You can check out the Move Nashville visit here on our youtube channel. Move Nashville - YouTube

__Day 8: Leave an extra tip at a local restaurant__
On day eight, we wanted to encourage everyone to tip a little extra! During the pandemic, big cooperations have been getting richer, while many local businesses have struggled to keep their doors open. These are our neighbors and friends, so we wanted to make sure we took the time to encourage you to support local businesses. As we continue to go through these unprecedented times and beyond, the support keeps us Nashville Strong.

__Day 9: Buy a friend a gift from TNT Goods__
On day nine, we were inching close to Christmas and wanted to help you with any last-minute Christmas shopping. Whether you are Christmas shopping or wanted some cool merch, TNT Goods is the place for you. TNT Goods is a Nashville-based business that specializes in creating custom accessories and handmade home decor. They offer coasters, decorative trays, trinket dishes, soap dishes, keychains, stickers, and pin-back buttons. Their buttons are completely customizable and perfect for brand awareness, conferences, festivals, special events, and gift shops. 

__Day 10: Visit Local Vendors at the Farmers Market__
The Farmers Market is open year-round, so on day ten, we wanted to share that reminder! Throughout the year, you can visit the local farmers market and find ranchers, dairy farmers, cheese-makers, bakers, food artisans, crafters, and flea merchants, as well as farm-direct products like honey, jams, jellies, and more.  The Winter Shed Hours are Friday—Sunday 8 a.m.—2 p.m.

__Day 11: Give to a Local Nonprofit__
Tis' the season of giving, so we wanted to encourage you to give a little extra on Day 8! Whether it's a smile, your time, or a monetary donation, your giving most definitely positively impacts the community.
Here are some tips we share for giving wisely during the holiday season:
1. Find a charity/organization that aligns with your values
2. Find out where your dollar goes
3. Keep a record of your donation
4. Request Charity's tax-exempt letter
5. Give generously if you can, but don't respond to pressure

__Day 12: Spread some Christmas Cheer__
On Christmas Day, we woke up to the news of a bombing in Nashville. A… set an RV on fire. Thankfully no one was injured. It shook Nashville, at the same time, reminded us that we are a strong community. And despite the tragic news, we still managed to spread some Christmas Cheer. We are grateful for the Move Nashville community, and be sure to subscribe for updates on all things community, movement, mindfulness, and nutrition.


Here's a Recap of How Our 12 Days of Christmas Went

12 Days of Christmas 

12 days of Christmas

Imagine wanting to check out this new and trendy restaurant in Nashville, and without a clear guide, you just hop in the car and start driving. By chance, you may find it, but by a greater chance, you could end up lost. That's just one example, why it is usually a good idea to have a guide to where you are going before you just go! This doesn't only apply to driving; it can apply to our health as well. Many of us have goals to get active or move more; however, the goal can become harder to achieve when we don't have a clear guide on making that happen. If you can relate in some way, I have the answer for you – ViaSana. ViaSana is a virtual matchmaking platform connecting patients to the best physical therapy providers. ViaSana is translated  "via" (path or guide) and "sana" (movement). Its literal meaning is a direct reflection of the ViaSana's goal – which is to help you get on a path to health by connecting you to experts in movement.

Physical therapists (PT) are movement experts and healthcare professionals who use evidence-based practices and education to improve pain, manage injury, and maximize various health outcomes. They are the literal movers and shakers in healthcare because they improve the way you move. People everywhere move, so in that sense, many of us can benefit from a PT. However, finding the right Physical Therapist can be a little like dating, meaning compatibility matters! If the physical therapist doesn't fully understand the patient's needs/goals and lacks general compatibility, it could impact the patient's health outcomes and motivation. In fact, research shows that only 30% of patients prescribed outpatient physical therapy attend all treatment sessions. ViaSana figured that part of the problem could be rooted in compatibility. 

As part of the solution, ViaSana uses its platform to make finding the right Physical Therapist possible! They start with a Free Psychology based survey that will match you with a therapist that specializes in your needs and preferences. Once matched with your licensed and board-certified Physical Therapist, you can start your path to better health in a way that most comfortable and convenient for you. Because the platform is virtual, your Physical Therapist will be accessible via phone, tablet, or computer.

ViaSana not only guides the patient to better health, but they are also on a mission to continually advocate for physical therapists as well. Research shows that 50% of PTs consider a career change in the next five years due to poor work-life balance. ViaSana wants to help reverse that by giving PTs a tool to help them reclaim their time, expand care capacity, and improve patient fulfillment. 

This company is one that takes its values beyond the app and the business. They are movers and shakers within the community, hoping to make an impact all around them. One way they do so is through their online publication MoveNasvhille. MoveNashville focuses on Movement, Community, Mindfulness, and Nutrition as paths to better health as well. Through storytelling and personable interviews with local Nashville health experts and influencers, they hope to inspire the community to improve their health and keep movin'.

Additionally, ViaSana is currently part of the Nashville EC Project Healthcare, a yearlong program dedicated to connecting, supporting, and coaching health care entrepreneurs seeking to accelerate their startup. 

Project Healthcare *is bringing together healthcare, technology, and business leaders to nurture startups building the future of healthcare.*

They are committed to growing the platform to drive transformation within the healthcare industry. 

Don't get lost on your path to better health. Check out ViaSana today! 


Imagine wanting to check out this new and trendy restaurant in Nashville, and without a clear guide,

A Path to Better Health

PT at Home

Can you remember the first time you ever set foot in a gym? My first time went something like this: My eyes met marathon trainers going full speed on the treadmill, guys were huddled at the squat racks, and I heard heavyweights hit the floor mat. I then became full of even more anxiety. But I had made it that far, so I could not turn back. The only problem was, I did not know where to begin. And when I did begin, I felt judged for misusing the equipment. 

Am I the only one who has been there before?

Thankfully, all of those insecurities, anxieties, and reluctance that could accompany a new gym visit go out the window at URBN fitness. URBN Fitness is a new and trendy gym located in East Nashville. Urban Fitness was once your local CrossFit gym, but it has since evolved! High-Intensity CrossFit workouts aren't for everyone, so Urbn Fitness coaches are proud to have created goal-focused workouts that are energetic, fun, and dynamic in movement pairings. You can experience one of these workouts in one of URBN Fitness' core group classes. 

The coaches also develop personal programs for clients interested in more specific coaching and training. An "In Body" machine is used to capture lean body mass, body fat percentage, BMR, and intra and extracellular hydration levels to develop specific client lifestyle guidelines. The coaches would rather “assess and not guess” about what each client needs to reach their particular goals. 

Speaking of the coaches, URBN Fitness comes to life through the leadership of dedicated and passionate coaches, so let's meet them!

__Brandon Koechlin__ practices what he preaches and will help you balance life and fitness. His mission is to present fitness to you for its life-changing abilities. Fitness has changed his life, and he is confident it will change yours too. His motto is #MoveWellFirst

__Celia Stefanini__ loves to have fun while moving with a great workout and encourages everyone who steps foot into Urbn Fitness to do the same. She helps you find fulfillment and freedom through workouts. She believes you can fulfill that craving for health and strength through movement. 

__Kyle Lampi "Lampsauce"__ brings some extra musicality to the group. You can find him practicing his handstands or working on music in the studio outside of the gym. He has a strong background in sports, CrossFit, and weightlifting.

All the coaches are dedicated to helping you "feel your best and look good naked"! 

Now imagine an Urbn Fitness Gym experience. You walk through the gym doors of Urbn Fitness, and you’re greeted by a crew member in the new lobby. As a spectator in the lobby, you would see ahead of you Nashville locals enjoying an energetic group workout, thanks to the lively coaches and the music from the new surround sound! - That sounds way better than my first-time gym experience! 

Are you ready to check it out for yourself? Good news, Urbn is currently offering Free trial classes so that you can start movin' at no cost! Also, there is no commitment to join, it’s month to month.  

Visit their website for more information. Let's start movin'! [www.urbnfitness.com ](https://www.urbnfitness.com)


Urban Fitness is a great east Nashville Crossfit Box!

Urbn Fitness

weight lifter

One thing I can always count on Nashville for are its nature parks, trails, and outdoorsy things to do. Nashville's nature scene can get even the most introverted, homebody outdoors! I can attest to this because since moving here,  I do spend more time outdoors! For instance, I now go on nature walks, explore different trails, or "work from home" at one of the local parks. I'm even amping it up a notch, and I am planning my first Nashville hike! I'm excited because hiking comes with many benefits! It offers you a full-body workout, stress relief, and it is also a great way to meet new people. 

The Nashville Hikers are a great testament to how hiking has brought strangers together. Local movers and their love for nature brought them together and created lasting bonds. I met with one of the hikers, Toni Kenion,  to get some tips on preparing for my first hike!

__Top 10 Things to Bring on Hike__

1.	__Bug Spray:__ Nature is home to beautiful scenery, waterfalls, flowers, and bugs! So, it's always a good idea to make sure you're covered with bug spray to avoid pesty creatures. 
2.	__Water (bottle or camel pack):__ Some hikes consist of hours of energy exertion. For that reason, it is essential to pack a water bottle or camel pack to keep you hydrated. 
3.	__Walking Stick:__ Hikes are literally no walk in the park, so that advanced climbs may require the assistance of walking sticks.  
4.	__Biodegradable Wipes:__ There are no portal potties or restrooms in the woods or outdoors, so these wipes come in handy if you have to go if you know what I mean. 
5.	__Extra Pair of Socks:__ No worries, if you step in a muddy puddle, clean up nicely with your biodegradable wipes and fresh pair of socks. 
__6.	Water Shoes:__ At the top of the mountain, there are sometimes waterfalls and rivers. Water shoes are suitable for exploring these scenic parts of nature. 
7.	__Good Attitude and Positive Vibes:__ Positivity is essential especially on group hikes. It makes room for even more incredible bonding experiences during your time in nature. 
8.	__Light Backpack:__ A lightweight backpack that won't put to much strain on your muscles or back is recommended. 
9.	__Paracord Survival Bracelet:__ This is one accessory that will definitely come in handy on your hike. Paracord may look like a rope, but it's not! It is lightweight yet strong and comes in handy for emergencies like starting a fire or creating a rope ladder. 
10.	__Snacks:__ This is probably the only item I was prepared with before my conversation with Toni! The dietitian in me knew exactly what types of snacks to pack. 

In general, when you are snacking while walking or exercising, you want to choose something that will provide your body with quick fuel! You can divide foods into three types of macronutrients – proteins, fats, and carbohydrates. Out of the three, carbohydrates are the food group that will supply you with the quickest energy! Don't get me wrong; I am not recommending you pack a doughnut or snickers on your hiking trail. I recommend choosing carbohydrates that are also packed with vitamins and minerals as well. For instance, fruit makes a great hiking snack- bananas, apples, grapes, something convenient for you that you will also enjoy. If you are not big on fruit, try a nutritious energy bar, rice cakes, or even a pack of peanut butter crackers!  

This list was beneficial! Did it help you any? I now feel prepared to go on my first Nashville Hike! Let me know some of your favorite items to bring on your hike. 


One thing I can always count on Nashville for are its nature parks, trails, and outdoorsy things to do. Nashville's nature scene can get even the most introverted, homebody outdoors!

Take a Hike

Nashville Hiker Shatonia Kenion

This morning, you woke up another day older, let’s celebrate! Though some of us have our different reservations about getting older, I love how Betty Freidan described aging - “Aging is not ‘lost youth,’ but a new stage of opportunity and strength.” And part of that strength is found through movement! In fact, exercise is proven to aid in healthy aging, helping sustain one’s independence longer. There’s no one magic anti-aging exercise, but activities that focus on strength, endurance, balance, and flexibility are known to improve health and physical ability. Pilates naturally involves movements and routines that focus on those things. 

## What is Pilates?

Pilates is a form of low-impact exercise that aims to strengthen muscles while improving postural alignment and flexibility; developed by Joseph Pilates in the early 20th century.  At first glance, Pilates can be intimidating and perceived as “hard.” A person may think they have to have a certain amount of flexibility before they can even start. However, that’s a myth! Don’t get me wrong, Pilates can be challenging, but it is very modifiable, so all levels of experience and all ages can participate! Take anti-aging Pilates, for example. 

Anti-aging Pilates has become a thing. Last year Dr.Oz featured some “Anti-aging Pilates” routines on his show. And I recently saw a headline that read “Is Pilates the New Botox.”  It is trending! Anti-aging Pilates in the media may be partly clickbait and entertainment, but I can’t argue with the facts. Pilates can aid in healthy aging! 

For example, in a study that examined the effects of Pilates on seniors, Pilates helped improve their overall health (1). Researchers used a wellness scale, a quality of life questionnaire which measures overall status and well-being, to gather baseline data. Then, each participant completed a 50-minute Pilates session three times a week for 12 weeks. The first half of the study consisted of mat Pilates exercises, while they used bands in the latter half. Some activities included pelvic clock, spine stretch forward, swan, and saw. At the end of the 12 weeks, the participants completed another wellness scale. What the researchers observed were significant improvements in physical, spiritual, and emotional wellness among the participants (1). These results demonstrate the positive impact Pilates not only has on one’s physical health but their mental health as well, both of which are equally important as we age. 

More specifically, studies have shown Pilates can also improve bone density. This is important as we age, considering changes in our bones can impact our posture and walk and cause slowed movement. Low bone density, also known as osteopenia, increases one risk for breaking bones.  1 in 3 women over the age of 50 and 1 in 5 men will experience osteoporotic fractures. 

In a Clinical Research study, Pilates was found to help improve Bone Mineral Density (BMD) (2). This specific study observed postmenopausal women who had been recently diagnosed with osteoporosis. Forty women were divided into two groups - the pilates group and the control group. Within the Pilates group, the women completed 1-hour Pilates classes three days a week for 24 weeks. Each session included a warm-up, main exercise routine, and a cool down. The exercises grew in level of difficulty every three weeks. Props such as bands and balls were added towards the latter end of the program. At the end of the six months, the BMD lumbar region was scanned with DEXA (Dual-energy X-ray absorptiometry), measuring bone mineral density using spectral imaging. The results showed that the pilates group had a significant increase at BMD values after exercise compared to the control group. Impressive, right!

Each day as we get a little older and a little wiser, be encouraged to start moving! Any exercise will aid in healthy aging, as long as it’s done safely. If you are interested in trying out Pilates in Nashville, Marathon Pilates has expanded and opened the doors to their new location on 12 South on late this past September. They offer group classes, privates classes, and virtual classes. Visit their website and learn more today! 

1.	https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849491/
2.	https://www.researchgate.net/publication/282244628_The_effects_of_Clinical_Pilates_Exercises_on_bone_mineral_density_BMD_physical_performance_and_quality_of_life_of_women_with_postmenopausal_osteoporosis 


This morning, you woke up another day older, let’s celebrate! Though some of us have our different reservations about getting older, I love how Betty Freidan described aging - “Aging is not ‘lost youth,’ but a new stage of opportunity and strength.”

Healthy Aging & Pilates

Reformer Pilates

Did you know you could get rewarded just for moving in Nashville! I'm talking about a free meal, free round of golf, and a free camping trip, to name a few. It is all possible through the Tennessee Healthy Parks online tool. 

Here's how it works:
1. You simply download the app “Healthy Parks.”[ http://healthyparkstn.com/](http://healthyparkstn.com/ "http://healthyparkstn.com/")
2. Next, you want to create an account. It’s as simple as entering your email and creating a password.
3.Finally, check-in! Once you have your account set up,  you’ll be able to earn points every time you check in somewhere to take a hike, ride a bike, go for a walk, or play a sport. 

You're only limited to one check-in a day, but by all means, don’t let that limit keep you from moving, there are so many great parks in Nashville to explore! In fact, here are my top 5 park check-ins. 

## Ted Rhodes Park:
*A walking surprise*

As you pull up to the parking lot of Ted Rhodes Park, you may see tons of golf clubs, golf carts, and the perfectly cut, green grass of the golf course. However, surrounding this golf course is also a pleasant 11.9 mile surprise. This park is not only home to a golf course, but it also connects you to one of the longest trails in Nashville, the Cumberland River Greenway. “BAHH”! Another surprise! While walking the trail, you may encounter the  NashvilleChew Crew Sheep grazing. The chew crew strategically uses sheep to clear overgrown landscapes. 

## Centennial Park:
*Learn and Play*

While viewing women's suffrage monuments, the WWII Steam locomotive, and locals paddle-boating on the lake, you may question whether you’re walking into a museum or a park. Well, it’s both! Centennial Park wonderfully merges Tennessee’s history with nature.  It is also home to the Parthenon, Nashville’s art museum. If you like to learn hard and play hard, this place is perfect for you! You can play a game of frisbee in the open green space and then brush up on your Tennessee history. 

## Radnor Lake State Park
*A walk in the wildlife*

Owls, Turkeys, Turtles, and Deer, Oh My! If you’re looking for a wildlife environment, without having to leave the city, this is the park for you! You can bet on encountering a few wildlife creatures as you walk up the unpaved hiking trail through the woods. This park is ideal for an outdoorsy person who wants o feel immersed in the wildlife without having to drive too far. Its located only six miles from downtown! Another plus is its beautiful calming lake. This is the move for a relaxing day in the city’s wildlife. 

## Two Rivers Dog Park:
*Parks are your dog’s other best friend*

Dogs are a man’s (or woman’s) best friend. With that being, sometimes you can’t get moving without your favorite furry animal. Parks are great places to get moving with your pet, and I must mention Two Rivers Dog Park, is one of them. This park has a few extra amenities that put it at the top of my list. This park is fenced, has a shaded pavilion,  and features a few doggy waste stations throughout the park (and even complimentary bags!). It’s well suited for even Nashville’s most hot summer days.  Just imagine it is 90 degrees outside, you left your water bottle at home, and you and your dog are thirsty! No problem! At Two Rivers park, you can stop at the water fountain to quench your thirst and your dog's thirst. That’s right; they have dog water fountains! Now you see why parks are also dog’s best friends. 

## Elmington Park
*Foodie friendly*

One thing about Nashville is that it is full of a lot of green spaces and nature! Another thing about Nashville is that it’s a growing food scene. Elmington considers both beloved parts of Nashville. There’s nothing like walking outside and catching the alluring aroma of hot chicken and waffles or empanadas off the grill. Don’t be surprised to experience both while taking a walk at Elmington Park. Here, you’re likely to see athletes playing soccer in the open field, families taking a nature walk, and colorful food trucks parked along the pavement. It’s quite ideal if you ask me, your fellow foodie. You have to refuel when you're moving! 


Did you know you could get rewarded just for moving in Nashville! I'm talking about a free meal, free round of golf, and a free camping trip, to name a few. It is all possible through the Tennessee Healthy Parks online tool. 

Get Moving

Hiking Team

As I pass the blue wall, which is home to the iconic, colorful hot air balloon, I take time for a photo op. I also leap for joy because I know that just a few steps ahead of me is one gym I’ve been longing to visit – that is 80/20 fitness! 80/20 fitness is a local gym studio owned by couple Kevin and Jade Bazille. 80/20 Fitness was founded on the ideals that a healthy lifestyle requires 80 percent nutrition and mindset and 20 percent fitness.  The Bazille’s ditch the fad diets and shortcuts to encourage their clients to achieve sustainable lifestyle changes. Lifestyle changes require more than just a good workout regimen and meal prepping. The Bazille’s agree it takes accountability, focus, intentionality, and a positive MINDSET. In fact, they know first hand what an impact a shift in mindset can make!

Kevin admits that before 80/20 was born, his focus was everywhere. Though he has always had a passion for fitness, which stemmed from his love for sports, fitness wasn’t always his focus. Before 80/20 fitness was established, Kevin had multiple jobs or side hustles. He was even selling hair at one point! The entrepreneurial spirit was deep in him, but for him to be fulfilled and make a significant impact, the first mindset that he had to shift was his own. Kevin gladly credits Jade with helping him make that shift. His partner in crime, business partner, and wife supported him as he narrowed his focus and chose his calling.  They both believe changing lives is their calling, and 80/20 fitness is the outlet in which they do so!

The accountability they have established in their relationship is undoubtedly reflected in their business practice.  Each 80/20 fitness client can count on the support of their coaches, Kevin and Jade. It is their priority that they develop a client-coach relationship with everyone who walks into their doors. From sending accountability texts throughout the week to encouraging monthly weigh-ins, these are just a couple of ways the Bazille’s will keep you accountable. Additionally, the workout space is filled with visual reminders that will encourage you to maintain a positive mindset. Upon entering, to the right, you will see their word wall. The wall is filled with quotes from clients to inspire themselves and others. On the other side of the room is the selfie wall. After each workout, the client takes a picture, and it is later posted to the wall. The wall is a visual example of each client’s transformation. More motivation!

Clients aren’t the only ones who need motivation. With the ups and downs that come with running a business and just navigating 2020, Kevin and Jade make sure they also put certain practices in place that will ensure they maintain a positive mindset. When asked about things they do to maintain positivity, they expressed similar interest. They meditate, have date-nights, work out, and keeping the end goal end mind when things get hectic. 

Their positive attitude is definitely contagious and showed during my visit! I got to sample the 80/20 Fitness experience with a few exercises. Kevin and Jade took me through Deadlift Hammer Curls, Kneeling Rotation Shoulder Press, Weighted Lunges, and Squat Jump Ab Crunches. Through the demonstrations, each coach was very detailed, as well as informative. I learned that many of the exercises engage the core and also promote good posture. I also appreciated the positive feedback when my technique improved! You will appreciate the expertise they both share. 
Kevin and Jade are accepting clients for group classes and personal training.  COVID-19 protective measures are in place for in-person training. Masks are available, and chairs are located in between each workout mat to ensure everyone remains socially distanced. If you are not quite ready to hit the gym in-person, virtual classes are also available. Visit their Instagram page @80_20fitness to preview some of their workouts!


As I pass the blue wall, which is home to the iconic, colorful hot air balloon, I take time for a photo op. I also leap for joy because I know that just a few steps ahead of me is one gym I’ve been longing to visit – that is 80/20...