Toccata Murphy of Charlotte, left, anchored the gold-winning 4 X 100 relay team this summer at the USA Track & Field Masters World Championship in Sacramento, Calif. (Photo: Courtesy of Toccata Murphy.
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Sondra E. Z. Hines, AILT, is an adjunct professor of health & wellness and is certified to teach group fitness exercise and Zumba. Wednesday Wellness - Fitness News You Can Use is published weekly. Email: sondraezhines@yahoo.com.

When I received news that my friend, Toccata Murphy, had started running, I knew she would put her best foot forward.

Murphy, a former college athlete who lives in Charlotte, could easily be a fitness model. She is buff, works out religiously and eats healthier than anyone I know.

“Three types of kale, chard, asparagus, radish, ginger, bok choy, basil, garlic, cilantro, parsley, a little quinoa for protein and fiber, with amino acids for flavoring, brown rice and a piece of (gluten-free) bread,” she says, describing a recent veggie meal.

In July, at the USA Track & Field Masters World Championship track meet in Sacramento, Calif., Murphy placed third in the 100 meters. Further, she anchored the 4 X 100 relay (for Carolinas Track and Field Club) and placed first, winning gold. Two weeks later in Cleveland, Murphy posted her best time (26.5 seconds) in the 200 meters, earning her a national ranking.

“I am ranked third in both the 100 and 200 in the world!” she said. “I anchored the 4 X 100 at worlds, representing the U.S. and then at Nationals, which included anchoring the winning 4 X 400 relay also.”

Murphy, who competes in the women 40-44 category, gives younger runners stiff competition. In addition to running, she is a wife, mother of two, certified personal trainer, certified track coach and co-owns Fitness Never Stops.

Congratulations, Toccata. You inspire me to stay on my fitness game. And you look marvelous!
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Water + Running = A Bad Thing?

Speaking of running, it appears that a group of marathon runners fared better when quenching their thirst on a schedule, versus drinking when they felt parched. By doing so, they avoided hyponatremia, a condition precipitated by fluid consumption that can dilute the sodium in the bloodstream to dangerous levels. Read more here: http://www.peoplespharmacy.com/2011/09/07/long-distance-runners-who-drink-too-much-water/
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Four Steps To Boost Longevity

We can’t all look like professional athletes. However we can get plenty of exercise, eat a balanced diet, avoid smoking and consume alcohol in moderation – four keys to living longer, says a study published in the American Journal of Public Health. The findings (provided by U.S. Centers for Disease Control and Prevention) conclude that by practicing these strategies, Americans would be 65 percent less likely to die from heart disease, 66 percent less likely to die from cancer, and 57 percent less likely to die prematurely from other causes as compared to those who don't practice these four healthy habits. Recommendations for physical activity suggest 150 minutes per week. However, there is evidence that 90 minutes per week has health benefits, too.
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Take A Stand For Wellness

In addition to the aforementioned tips, add one more: Standing. New research suggests that prolonged sitting is unhealthy, even for people who exercise. "We have engineered activity right out of people's lives," said Ray Browning, a Colorado State University professor in the school's health and exercise science department. "How do we change classrooms and office environments to make them more activity-promoting?" One simple solution: Stand more. Read more on CharlotteObserver.com:
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Williams Sisters Get Grand Slammed

I’ve always admired the athleticism of sisters Venus and Serena Williams, long-time queens on the tennis courts. Lately, however, their lives have been glum. First Venus was diagnosed with sjogren syndrome, a disease affecting roughly 4 million Americans. Symptoms include extreme fatigue, joint pain and increased risk for lymphoma (a form of cancer). Then, little sis Serena gets bounced from last weekend’s U.S. Open finals, losing to Samantha Stosur, a little-known Australian competitor. Despite the setbacks, they continue to top my list of favorite female athletes. And I look forward to them bouncing back.

Until, next time, I wish you good health and wellness!

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