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

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, is a day many Nashvillians will never forget. The night of the tornado destroyed many homes in North Nashville, East Nashville, Germantown, and surrounding areas. High Garden Tea, located on Woodland St. in East Nashville, unfortunately, did not remain untouched. 

High Garden Tea is a social enterprise, founded by Leah and Joel Larabell. The mission of High Garden is to reconnect us with the plant wisdom we instinctively hold. Many became familiar with High Garden for ten years through the herbal and tea shop. The shop was an experience like no other in Nashville. You could walk in the shop and mix some of your favorite herbs and enjoy a flight of kombucha, among many other offerings. That was until the tragic tornado struck. 

Leah and Joel first received news that the tornado damaged their building from their landlord. At that point, their brains would not allow them to imagine anything more than a few broken windows. However, when they arrived at the location, their eyes met the unimaginable. More than broken windows, the building had merely crumbled to pieces. If you saw the images circulating social media, you can attest that it's a scene you can't forget. Though unforgettable, it's not the thing Leah remembers most about that morning. 

What she remembers most is beauty.

When Leah and Joel arrived at High Garden, at least thirty people had already beat them there. They showed up with care and love to help recover and clean up what survived the storm. That's the beauty Leah remembers! She describes, "at that moment, I think I truly learned how to love people." Leah grew up more connected to her squirrel and plant families, so it was easier for her to relate to nature than people outside of her immediate circle. However, that morning of the tornado revealed the beauty in humanity she had never seen before.  

"That's the main thing I remember about that morning. That piece of my heart getting filled up." - Leah Larbell

When it crumbled, Leah and Joel knew they were not going to be able to rebuild ten years of what they grew for a long time. The tornado forced them to begin a new path. As they stepped back a little from the "business" side of things, the next path for High Garden began to be revealed. 

With lots of patience and humility, Leah and Joel are slowly learning and understanding this new path for High Garden. Their goal is to make plants and herbalism more accessible to everyone. They envision a world where there's a plant person in everyone's home.  They are making it happen. Today you can experience the many offerings of High Garden in many ways. Here's how:

__High Garden Online Store:__ Via the High Garden online store, you can find a wide range of herbal infusions and teas. Their products are more than just items; they are creations that grew out of years of study. They hope that through these offerings, they can shine a light on the power and benefit within the world of plants.  

__High Garden’s School of RootWisdom:__ To dive deeper into herbalism education, you can take a deeper dive by enrolling in High Garden’s School of RootWisdom. The first year of the herbalism program is titled PlantFolk Herbalism. This program is at student capacity, but there are more programs to come, so stay connected. 

__Upcoming Podcast:__ Leah and Joel announced to us that they are working on a podcast. No official premiere date has been released yet, but I'm excited for the fact that we will literally be able to learn about herbs on our commute to work! 

There's purpose in pain, and while hearing the recovery and resiliency story of Leah and Joel, it's hard to argue otherwise. Purpose isn't revealed at once; it's revealed in moments. That morning of the tornado was just the beginning of a greater purpose being revealed. Through the pain of the tornado, they could reimagine this vision and purpose of High Garden in more incredible ways.

Be sure to keep up with all the latest news and High Garden's journey by subscribing to their mail list at highgardentea.com and by following them on Instagram @highgardentea.


Beauty Along A New Path

High Garden Tea

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

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

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

How are you movin’? Did you go on a nature walk today, practice virtual yoga with Cory, or visit the local farmers market for some in-season fruits? No matter how you decided to move, the important thing is that you are moving! While we are on the move, sometimes we may have to look to the experts to keep moving! Physical Therapists are the experts in movement who help improve movement and manage pain. Physical Therapists not only address pain and injuries, but they focus on preventive strategies as well. So, if you are active in any way, you can benefit from Physical Therapy!

At Nashville Physical Therapy and Performance, they specialize in keeping active people active! At their three locations (Franklin, South Nashville, and East Nashville),  they have experienced Physical Therapists who can help anyone, from those recovering from a recent injury to active people interested in preventative care and strategies. Bonus, it is all done without medication, surgery, or pain! Instead, they use various specialty techniques: Manual Therapy, Dry Needling, and the Mckenzie Method.

__Manual Therapy:__ Manual Therapy is a hands-on approach to addressing joint issues, reducing pain, and assisting the body with muscle repair, without the use of equipment.  During manual therapy techniques, PTs may apply pressure to soft tissue to relieve pain, increase blood flow, and relax the muscles. Other methods may involve loosening up restricted joints or lengthening shortened muscles. 

__Dry Needling:__ At first sight, dry needling may resemble acupuncture. They both involve thin needles, but they are quite different. Acupuncture is a 3,000-year Chinese tradition used to address pain issues through acupuncture points. In comparison, dry needling is a newer practice used by Physical Therapists to relieve pain in muscles. Needles are placed in knotted or stiff muscles known as triggered points. The needle is used to help loosen knots and pain. The problem being treated can determine how long the needle will stay inputted.  Nashville PT offers 20-minute dry needling sessions for patients that have been evaluated. 

__Mckenzie Method:__ is a trusted system used all over the world to treat spinal and extremity musculoskeletal disorders. During the assessment, the PT will gather some history and ask you to perform specific movements. This will help them better understand your symptoms and range of motion. Next, the PT will provide you with education and exercises to perform as part of your treatment plan. The PT will give you the tools to keep you informed and practice self-maintenance for preventing the reoccurrence of the problem. 

These methods may sound new or intimidating, but you can rest assured that the experts at Nashville PT make the treatments personable, comfortable, and engaging. A treatment plan is designed specifically for you—nothing cookie cutter.  And they don't leave you with a PT tech or assistance; instead, they provide you with the one on one attention needed to achieve your goals. Through exercises and education, you will leave empowered to accomplish your health goals and implement prevention methods. 

Are you ready to stay active! To learn more and schedule an evaluation, visit https://www.nashvillephysicaltherapy.com/.


How are you movin’? Did you go on a nature walk today, practice virtual yoga with Cory

Nashville Physical Therapy and Performance

Nashville Physical Therapy

One out of two times, I ask that question I get that answer. The other half of the time, I get an enthusiastic “Yes!” from a Nashville hipster who loves kombucha, especially kombucha on tap locally.

Whether or not you can relate to person one or two more, I think it’s fair that I give you a brief definition of kombucha. It is not alcohol, it is not vinegar, and it is not a supplement. It is simply sweet tea fermented. Hence the word “simply.”  Kombucha is fermented tea in its most simple form, but it’s kicked up a notch when other herbal teas, natural flavors, spices, and juices are added.

Some people drink kombucha because of its health benefits; some drink it for its taste. Suppose you’re like me, you drink it for both of those reasons. Kombucha’s leading health benefits are noted in its probiotic live cultures. Probiotics are found in some fermented foods, but they are also naturally found in our bodies. The majority of them are found in our GI, more specifically the colon. Our probiotics help support a balanced gut, and a balanced gut is a healthy gut! But it is very easy for our gut to get out of balance due to its sensitivity. Our gut bacteria composition can easily be altered by the environment, smoking, age, antibiotics, and especially our diet. So, many people buy their probiotics, in the form of foods or supplements, to help restore balance in the gut. 

When it comes to food, probiotics can be found in fermented foods like sauerkraut, yogurt, kimchi, and kombucha. However, make a note, not all fermented foods contain probiotics. To be considered a probiotic, the food has to contain sufficient live bacteria that survive processing, and the bacteria that survive the processing must benefit human health.  With those requirements in mind, I have to say; not all kombuchas are created equally. Many commercial kombuchas are pasteurized, thus killing many of the live probiotics. Additionally, some companies will add in synthesized probiotics to the kombucha so they can still advertise “billions of live cultures.” 

You see, sometimes, it is just hard to know what you are getting with processed kombuchas in the big-name grocery stores. So here’s my advice, buy your komboocha locally when you can. Local products are typically less processed.

I’m happy to mention that two Nashville local brands Booch and  Walker Brothers pride themselves on no pasteurization, thus preserving the live cultures in the product! Walker Brothers sell their products online and offer free doorstep delivery in Nasvhille. Booch is sold in many local Nashville shops, like E+Wellness Café. A full list can be found on their website. You can also contact them if you’re interested in kombucha on tap. 

Speaking of “on tap,” Here are some places where you can fill up your growler and purchase kombucha on tap locally.

__Float Nashville:__ Float Nashville is a local spa and wellness place that offers kombucha on tap. For CBD fans, some of their daily selections include CBD infused kombucha.

__Turnip Truck:__ Turnip Truck is a full-service grocery store with three locations in Nashville. The East Nashville location is right in the heart of the historic Edgefield neighborhood. Here you can make use of the growler filling station for kombucha and beer.

__High Garden__, *honorable mention*: This is our very special honorable mention because though the shop on Woodland no longer exists, the High Garden legacy lives on. 

*“On March 3, 2020, a class F4 tornado pulled the shop from its roots and flew it for 100s of miles.  We like to think that it became part of nature on that fateful day.  That it burst open ready to become something anew all the while planting seeds from torn open bags of herbs that will come to life for years to come.”- Leah and Joel*

Though we can’t walk into the magical, community filled, “hobbit hole,” and fill up our growler with our favorite kombucha, we are still able to enjoy the presence of High Garden in other ways. High Garden has an online store where owners Leah and Joel sell local teas and herbal infusions. They also offer herb guidance consults in addition to different educational workshops. Leah and Joel aren’t sure what the next installment of High Garden will look like, but they’re sure it will take on a new form. As they eagerly await the vision, so do we.  


One out of two times, I ask that question I get that answer. The other half of the time, I get an enthusiastic “Yes!” from a Nashville hipster who loves kombucha, especially kombucha on tap locally.

Local Kombucha

Kombucha pour

What’s your favorite season? I mean, when it comes to food? Mango Season has to be among my favorites. I love walking down the grocery aisles and seeing all the mango varieties. I would usually go to Nashville’s Farmer’s Market for my favorite produce, but Mangoes aren’t grown in the South. Mangoes thrive in tropical climates and plant hardiness zones 10b-11. 

## What is plant hardiness zones?

Plant hardiness zones are tools to help growers determine what fruits and veggies will thrive in their city and state. Zones are determined based on the average annual minimum winter temperature, divided into 10-degree Fahrenheit zones. It is common for many seeds to have a label with the hardiness zone on the back. For example, if you pick up a pack of cucumber seeds, you’ll most likely see zone 7 on the back, which is Nashville’s hardiness zone!  

However, what if you’re not planting anything, you’re more so just shopping at your local farmers market enjoying the fruits of their labor? Well, it is still good to know what fruits are in season and equally important, how to pick them! So, I thought I’d share my top picks for Nashville’s summer season!

### Top Picks:

__#PeachSeason –__ When picking peaches, here’s one rule to live by, DON’T SQUEEZE! Squeezing the peach can actually cause it to bruise and ruin its flesh. A better indicator of if it’s ready to eat is its color and smell.  I wouldn’t recommend smelling it unless you have already purchased, especially considering we’re amid a pandemic. But you don’t need your nose in this case because your eyes can tell you a lot! A peach free of bruises with good vibrant color is usually a good pick! It's noted, the more vibrant the color (on the red part of the peach), the sooner it’ll be soft. 

__#GrapeSeason –__ I heard through the grapevine that a good shake will help with the right pick! When picking grapes at your local market, give the bag a shake. If grapes stick together, that’s a good sign. You don’t want to pick grapes that easily fall off the stem. Also, don’t be afraid to pick grapes with that white residue. It's not dust, pesticides, dirt, or powder; it is a natural yeast, referred to as bloom. Bloom is an excellent indicator of freshness!

__#PearSeason -__  Pears may be one of the most beautiful fruits. It has nothing to do with its shape or color, but the way it ripens. Pears are one of the few fruits that ripen from the inside out – isn’t that inside out beauty! And once it’s ripe, you can bite into sweet pear-fection! So how can you tell if it’s ripe from the outside? The neck of the pear is a good indicator. Press on its neck, and if it yields to pressure, it is time to enjoy! On the opposite end, if the pear's body is soft to touch, it is likely overripened! 

__#NectarineSeason –__ Nectarine is like the identical twin to the peach, minus the fuzz.  Similar to peaches, you can tell a nectarine is ready to eat just by looking at it. And you can tell which one may have a better flavor by paying attention to its undertones. Nectarines with a gold undertone will have a better flavor than nectarines with a greenish undertone.

__#ApricotSeason –__ Do you prefer sweet or tart? Don’t worry because you don’t have to choose between the two when you bite into ready to eat apricots. Apricots have a sweet flesh with a hint of tartness. It is like the perfect balance. You know you’ve picked a good apricot when it has a beautiful yellow-orange color and is slightly soft to the touch. 
All of this talk about fruit has got me in the mood for some local picks. No matter the season, you can always support your local farmers. For more information on picking fruits and vegetables locally, visit the Pick Tennessee website www.picktnproducts.org 


What’s your favorite season? I mean, when it comes to food? Mango Season has to be among my favorites. 

Growing Season

Picking tomatoes at Nashville farmers market

Nashville Farmers Market

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...

80/20 Fitness

80/20 fitness blue wall

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 to learn about the work they are doing. 

Fitness meets Anti-Diet Culture

We got a chance to chat with Leah of High Garden about life post Tornado. What we learned, there's beauty and purpose in pain.

Beauty Along a New Path

On March 3, 2020, one of the first businesses in East Nashville was destroyed... but they recovered! Here is their story!

GYM Recovers From the Tornado

Get the inside scoop on the latest Juice and Yoga Studio in Nashville

Activate Your InnerG

No Longer a Crossfit Gym - Why the Update?

Urbn Fitness East Nashville

How to Pick Fruit and Veggies

Catch up on this awesome virtual event where we learned how to make brunch bean burgers.

GRITS Brunch and Learn

Quick workout and introduction to 80/20 Fitness in Nashville

Food Resiliency with Sade Meeks

Yoga Shala Nashville

Do you ever walk barefoot? Growing up in the South, bare feet outside the house was perceived as "country," but today, it is surprisingly a trend! Though trending, growing research shows that walking barefoot is more than just a hipster thing to do. This practice, also referred to as grounding, can be part of your wellness regimen.  All of the evidence seems to point back to the electrons on the earth's surface. Research suggests that as our body comes into contact with the negative electrons of the earth, we can reap health benefits from improved immunity, better sleep, and decreased inflammation.  This practice is called earthing. 

Grounding is a form of earthing. Earthing refers to contact with the earth's surface electrons by walking barefoot outside or sitting or working, or sleeping indoors connected to conductive systems, that transfer the energy from the ground into the body (1).  So, as you can see, earthing isn't just walking barefoot. It can be done in various ways that connect you to the earth's surface. However, walking barefoot has become the more popularized form of earthing, and with good reason. In this pandemic era, people are looking for ways to improve immunity and stay healthy. Grounding is a free, practical, and generally, safe way to potentially improve your health. There is evidence that grounding can have a significant impact on one's immune response. Take inflammation, for example. 
Inflammation is a natural immune response that occurs in the body. It is commonly associated with chronic disease; however, our inflammation triggers our bodies to fight infection, toxins, and injuries. It's our body's protective mechanism. Yet, our inflammatory response has adverse effects when it is prolonged due to smoking, alcohol, certain foods, and chronic stress. This chronic inflammation can cause our body to remain in a constant state of alert, over time, causing damage to healthy cells, tissues, and organs. Thankfully, many things can help reduce inflammation, like foods high in omega-three fatty acids and antioxidants and even GROUNDING!

That's right, walking barefoot can potentially help reduce inflammation. Here's what the science has to say. Research shows that when our skin comes into contact with the earth's surface, its electrons spread over the skin and into the body. There are numerous pathways in which these electrons can enter the body; one way is via acupuncture points. Acupuncture points are places where nerves, muscles, and connective tissue can be stimulated -  our feet are covered with them! It is hypothesized that these electrons enter the bodies and neutralize free radicals that contribute to inflammation. As a result, inflammation is reduced (2).
Here's another example! One study observed antibody concentrations in people who received a vaccination. What they found was the participants who practiced grounding had an increase in the antibody concentration, gamma globulin. This finding suggests that grounding could potentially accelerate the immune response (3). 

There is a bunch of evidence that shows how walking barefoot could offer some health benefits.  However, I do want to urge you to take precautions; grounding may not be for everyone. If you are allergic to grass, I wouldn't recommend walking barefoot outdoors. Also, if you have diabetes and experience neuropathy in your feet, grounding may not be safe. If you're wondering whether walking barefoot is the right move for you, it's always best to consult your primary doctor before hitting the grass.

Are you interested in activating the health benefits of grounding? 
You can start by walking barefoot or in your backyard, or explore the many green spaces Nashville has to offer!


Do you ever walk barefoot? Growing up in the South, bare feet outside the house was perceived as "country,"

Urbn Fitness

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Fitness Meets Anti-Diet Culture

Beauty Along A New Path

Weathering the Storm