Winstead Hill Park is a 61-acre historic battle site that has significance for being in the Second Battle of Franklin in 1864. Winstead Hill was the vantage point that General John Bell Hood could see his advancing Confederate troops from. The overlook features a large map and memorials to the Confederates who died in the battle. The park is dog friendly and features a 3/4 mile walking path around a field surrounded by (and through) trees. It also has a picnic table, several benches, a bathroom, a water fountain and an observation post with a beautiful view, monuments and other historic pieces to the battle that took place here.
The park is located at 4023 Columbia Ave, Franklin, TN 37064. There are two entrances right next to each other. You can park on either side, one is closer to the overlook and the other is closer to the path. If you park closer to the marked path you can begin your walk/run by following the signs and sticking to the outer portion of the field, surrounded by trees. The path is marked every 1/4 mile. When you get back to the beginning of the path, you can then continue towards the overlook by going up the stairs and rocky path to get to the top. Here you will see all of the history and monuments from the battle. Once you take in the view you can turn around, come back down the stairs to the parking lot and back to the beginning of the marked path. Combining the path and the stairs up and back from the overlook it equals about 1 mile long. If you want to get more miles in, you could complete loops and cut through the path in the middle of the field to switch it up. It could even make for an interesting place to do 1 mile repeats (with stairs). There isn't much it connects to unless you want to run down Columbia Pike (no sidewalks). The path is wide and aside from the stairs to the overlook, it is a relatively flat loop (88 ft total ascent).
The whole park area is so serene and makes for a great place to spend time alone or or it could also make a nice place to bring the family for a walk (or the dog for a run). It normally is not super busy, which makes it way less congested than some other popular parks. If you like history and enjoy beautiful views and serenity (ironic from what took place here years ago), come check out this park!
Find more paths, trails and places to hike/run/walk in Williamson County, TN here!
I am always getting asked what type of workouts I do and what I recommend for others, especially for toned arms. This is my basic upper body workout routine that I do pretty regularly when I don't want to think or create something new.
I recommend starting easy if you haven't been lifting lately (or ever). You might want to start with 3-5 lb weights and work your way up as you get stronger and you get the form down. For reference, I use 10-15 lb weights. I always stress form above all else! Go slow and steady and nail these moves before moving on to heavier weights. You will know you are ready for heavier weights when you get to your 10th rep and feel like you could keep going. Find the weight that works best for you - by your 8th rep you should still be keeping good form but your muscles should feel fatigued and you should just make it to your 10th rep before needing to stop. Do these moves in front of a mirror to make sure you are doing them correctly. If you belong to a gym, don't feel scared to ask a personal trainer to watch your form to make sure you are doing your exercises right. That is what they are there for.
Complete the first exercise in the groupings for 1 set before moving on to the next exercise for 1 set. Complete those 2 exercises for however many sets you are doing before moving to the next grouping. I try to get through the workout efficiently so I don't take much time resting in between exercises. Sometimes I will stretch my arms out a little bit and walk around the room before moving on if I need to. Use as much time as you need to safely complete the exercises. It is recommended to exercise each major muscle group 2-3x a week with a day or so in between workouts so keep that in mind when planning your workouts for the week.
Example for Intermediates: Triceps Push-Ups x 10, Standard Push-Ups x 10, Triceps Push-Ups x 10, Standard Push-Ups x 10, Rows x 10, Shoulder Press x 10, Rows x 10, Shoulder Press x 10, Biceps Curl x 10, Triceps Kickback x 10, Biceps Curl x 10, Triceps Kickback x 10, Mountain Climber x 10 (each side), Mountain Climber x 10 (each side).
Videos of the exercises are posted at the bottom of the page. Always keep a slight bend in your knees and engage your core (picture pulling your belly button in towards your spine).
Don't forget to warm-up, cool-down and stretch!
Beginners: 1 set of 10 reps
Intermediate: 2 sets of 10 reps
Advanced: 3 sets of 10 reps
(do them on your knees or against the wall if you can't do a full push-up)
(do them on your knees or against the wall if you can't do a full push-up)
(do against the wall if you can't hold the full plank)
Flagpole Park and Wikle Park are both great parks that you can explore separately or together. The parking lots for both of them are about 12 minutes apart, yet they connect to each other through their paved walking paths. Combined, the paths total a little over a mile but you can add more by completing the inner path at Wikle or running on the sidewalks connected to either one of the parks. As with all the parks here, they are open from dawn to dusk.
To get to Flagpole Park (1560 Mallory Lane, Brentwood, TN) you have to drive down a road through a business park full of fancy car dealerships. You would never think this park would be at the end of it all! There is a huge parking lot with bathrooms and water fountains, a half-court basketball court and two multi-purpose fields (with no lights). The wide, flat path is about 4/10 of a mile and follows the tree line around the entire park (8.7 acres) with the connector path to Wikle Park in the very back of the park. The short connector path is lined with trees and takes you to the back path of Wikle Park.
To get to Wikle Park (7043 Wikle Road West, Brentwood, TN) you have to drive to the back of a nice neighborhood. It is a 15-acre park with a playground, large lawns, gazebos, picnic tables, benches, restrooms, water fountains and a paved path bordering the park along the tree line. The wide, flat path is 6/10 of a mile.
Both of the paths are large and flat and the parks are beautifully landscaped and are surrounded by huge trees. It is very peaceful out there yet the traffic noise from I-65 is a gentle reminder that you are still close to it all. The elevation gain throughout the total one mile path is only 37 feet. The parks are very clean and provide a great place to bring your family and dogs to run, walk, bike, play or picnic. They are great places to visit and can be a quick outdoor escape if you work or live in the area! This is a great weekend to get active and run (or walk) these paths!
Find more paths, trails and places to hike/run/walk in Williamson County, TN here!
Last Saturday was the 78th Iroquois Steeplechase - Nashville's rite of spring since 1941, a celebration of southern traditions, hospitality and fashion. The event attracts around 25,000 spectators from near and far to watch the best horses and riders in the world race over hurdles on a 3 mile turf track.
Since Josh and I moved to the Nashville area, we have attended this fun event. Each year gets better and better. We decided to tailgate this year (instead of general admission) and when we realized there was a tailgating contest we knew we had to enter and go all out! The categories were: Best Overall, Best Food Spread, Best Dressed and People's Choice. We came up with a theme and based our decor, clothing and food around it. Our theme was: Stars, Stripes and Stallions. Everyone loved it but unfortunately we didn't win any of the categories :/ BUT, I still think we did a great job and the theme (without the horses) would be great for any red, white and blue, American or Patriotic party/get-together/tailgate/BBQ/etc. Memorial Day, Flag Day and Independence Day are coming up so if you are planning a party - hopefully this will help!
My friend Tara (in the red hat) did all of the fabulous decorations that she picked up mainly from the dollar store and Hobby Lobby. I especially loved the truck tailgate lounge! Josh purchased his red pants, hat and suspenders from Amazon and that is where I got my dress from as well. I bought my hat from Tuesday Morning.
As always, Josh and I focused on (mainly) healthy, fresh foods that were all gluten-free! Everything was pretty easy to make ahead of time and/or to cook right before serving. It all tasted amazing and we are already thinking about how to go bigger and better next year! I hope this helps for your future party planning adventures with a patriotic theme :) Enjoy!
The Menu - serves 8+
Star Spangled Spinach Dip
*16 oz unsweetened dairy-free yogurt with 1 Tbsp ranch seasoning (store bought or homemade), 2 Tbsp mayo and 10 oz frozen spinach (thawed, cooked and cooled) all mixed together. Top with diced tomatoes and served with blue corn tortilla chips.
Champions Corner Chex Mix
*Gluten-free chex mix (store bought or homemade) mixed with yogurt covered raisins and Boston Baked Beans candy.
American Flag Fruit Tray
*I used blueberries, strawberries, and gluten-free yogurt covered pretzels for the flag design.
*Ribs were smoked the night before with a mixture of salt, pepper, chili powder, onion powder and garlic powder, slathered with my homemade BBQ sauce and then grilled right before serving.
Let Freedom Wing
*Wings were seasoned with a mixture of salt, pepper, chili powder, onion powder and garlic powder and were grilled right before serving (with ranch).
Red, White and Bleu Cheese Pasta Salad
*16 oz gluten-free spiral pasta with 2 diced tomatoes, 1 diced red bell pepper, the diced whites from 4 green onions and 2 oz bleu cheese crumbles all mixed with a drizzle of olive oil, white wine vinegar and a dash of salt and pepper.
Bacon Wrapped Firecrackers
*Jalapenos and sweet peppers stuffed with cream cheese mixed with a bit of fresh pineapple, wrapped in 1/3 slice of bacon, held together with a toothpick, sprinkled with BBQ seasoning and grilled right before serving.
Patriotic PB Cookies
*Find this flourless cookie recipe here!
The Lonesome Glory
*1 bottle of Sauvignon Blanc mixed with 1 bottle of sparkling apple juice (no sugar added) with pineapple (cut into stars using a cookie cutter), grapes and blackberries (or any red, white and blue fruit). Served in a glass with pineapple stars, raspberries and blackberries.
There is no "perfect" way of eating. It doesn't exist. There are no special macro ratios that works for everyone. There is no magic wand. No magic pill. No magic formula. There is not even one proven, science driven, "perfect" diet that everyone should follow.
Do you know why?
Because we are all different. We are all unique. My needs are different from your needs. My desires are different from your desires. What works for me, might not work for you.
Most people I know see health as something that is black and white. They are either all in or all out. A goal to reach - a finish line...not a lifestyle. They like to have fast results, restrictions and specific rules all laid out for them. They are always trying the newest fad diet - Keto Diet, Paleo Diet, Military Diet, Whole30, Cabbage Soup Diet, Juice Cleanse Diet, Grapefruit Diet, HCG Diet, Very Low Calorie Diets, Intermittent Fasting, no meat, all the meat, absolutely no sugar, etc. (unfortunately the list goes on and on).
I'm not saying all of these diets are horrible or anything (some might be more than others though), but when considering doing any of these, I want you to put a lot of thought and research into them first. While these diets might sound promising, the first thing you need to ask yourself is - is this too good to be true? If the answer is yes, it probably is. The second question should be - can I eat this way for the rest of my life? If the answer is no, move on. (The more food groups or types of foods you have to cut, the less healthy or sustainable the diet probably is). There might be times when diets are medically necessary, so again, I am not saying to never diet, I am just saying for the average person - there is a better way.
Have you ever: said you will never touch bread again, no sugar, absolutely no processed foods, cut food groups, no eating between these hours, I can't eat this, can't eat that, etc.? If these aren't things you can maintain for the rest of your life, you might see some results in the beginning, break because you can't keep these ways of eating up for life, binge on the foods you "couldn't" have, feel bad about yourself and then start the process all over again. This yo-yo dieting leads you to where you started off at or even worse.
Now, I am not saying that you shouldn't ever follow any direction. If you want to live healthier, lose some weight, improve your blood work, etc., you do need a plan. And to follow a plan there generally are some guidelines to follow to get there. BUT the main difference is that these are guidelines, not hard-set rules that will make you feel guilty if you don't follow them exactly as they are laid out.
Most people would agree that eating whole foods is healthier than processed foods and that you should include plenty of fresh produce in your diet and stay away from consuming too much salt and sugar. Other than that, it is mainly up to your preferences and what works best for you - mentally, physically and socially/culturally. The goal is to do your best each day, knowing that there is not one perfect answer and to make sure you are creating well-balanced and sustainable behaviors - not a "quick fix".
It's a process that takes time. You might find that you need more fat and protein to stay full and satisfied for longer, or maybe you are a runner and require more carbs to keep you going, you might like getting your lean protein from healthy meat and fish options or maybe it is from vegan sources. Follow the guidelines that work for you in your life to help you reach your goals that will last a lifetime.
If you are tired of dieting and following strict rules, here are some general guidelines to start with. Play around with what works for you by starting with one small change, not a huge overhaul.
Healthy Eating Guidelines
These are just some guidelines you can start with. Find what works best for you to help you thrive. Stop letting food control your life with rigid diet rules and restrictions and start listening to your body. If you have been dieting for years, you might have ignored your hunger cues for so long that you will need a little help in the beginning sorting everything out, figuring out when you need to (or should) eat, and how much. It is okay to like food and actually enjoy eating.
If you need a little help with your own guidelines and finding your balance, please contact me today!
Interested in this topic? You might enjoy these posts:
5 Reasons Why Diets Don't Work - Lose the diet mindset and focus on a healthy lifestyle
No Time For Your Health? - Make your health a priority
Living Life Balanced - Learn about the 9 dimensions of wellness and that living a balanced life doesn't mean you have to be perfect
Change Your Mindset, Change Your Life - How do you become the person you believe that you can be?
Stop Your War with Food - Stop letting food control you; eat good foods to fuel and nourish your body and enjoy life
Why You Should Focus on Behavior Change vs. Weight Loss - Consistency is key
I am a food loving, activity seeking health coach who resides in Franklin, TN with my husband and two sweet dogs (Lola & Penny).
I believe everyone should eat balanced and not cut food groups if you don't medically need to. All foods can fit in a healthy diet. Unfortunately, I have to avoid gluten and also limit myself with dairy, so my goal is to provide healthy, gluten-free/dairy-free recipes so EVERYONE can enjoy all foods, even if you do have to cut out certain food groups. My recipes are encouraged for everyone to eat, not just for those with sensitivities/allergies! Most of my recipes can be easily converted by using real dairy and whole-wheat in place of my allergy-free substitutes.
Looking for something specific? Everything can be found by category under the "Life" and "Recipes" sections on my website or you can search below.