A Special Evening Supporting Safelight: Jump Off Rock Dinner

A Special Evening Supporting Safelight: Jump Off Rock Dinner

A Special Evening Supporting Safelight: Jump Off Rock Dinner

Announcing: an Inspirational Meal, benefitting Safelight of Hendersonville


Friday, May 12, 2023

4:30-6:00pm Happy Hour at Oklawaha Brewing (next door to Continuum)
6pm-7:30pm Dinner Hours

Pricing: $40 per person

Get ready to take your motivation to new heights with this inspirational dinner benefiting Safelight of Hendersonville!  Join us for an evening of amazing food, drinks, and surging energy as we come together to benefit a great cause. You’ll hear from guest speaker, Michelle Tennant Nicholson, whose inspiring story personifies how exercise can help reclaim our mental health and self-love - an arousing reminder that one step at a time is all it takes!  

Discover the power of mindful running and let the night ignite your spirit. Our collective strength will create an atmosphere of nourishment for both us and the important work done at Safelight, where runners become leaders in building a more safe and secure world. Whether you’re a runner or outdoor enthusiast, join us on a journey towards healing by participating in this one-of-a-kind event to benefit the transformational work being done by the incredible team at Safelight. It’s sure to be an extraordinary experience you won’t want to miss!


Dinner Topic:  Running to Heal Mental Injury: From fight, flight, freeze to flow one step at a time

We’re all running to heal. Some are running to heal others through charity. Others run to heal themselves …  to overcome physical, mental, or emotional injuries. Learn how to move your body in a way that makes sense for you and your long-term health - one step at a time.

This evening we’ll explore ways to view movement differently, meditatively and fun-tastically. Join us as we learn about ways to create an atmosphere of nourishment in your life. 


We’ll hear from guest speaker, Michelle Tennant Nicholson, who has been exercising for years to reclaim her mental health and self-love. She is a passionate storyteller and uses her own personal journey to inspire others to find their own joy in movement. 


About Michelle Tennant Nicholson

Michelle serves as Executive Publicist on all Wasabi Publicity campaigns. She specializes in engaging media and breaking news to secure top placements for her clients. She once placed a new client on Dr. Phil within eight hours of signing the contract.


In a career spanning 30+ years, Michelle has seen PR transition from typewriters to Twitter. An award-winning writer, she peppers campaigns with insight from her master’s degree in human development and fine arts degree from a top 25 drama school.


Michelle calls herself a “storyteller to the media.” Every day, she spins news stories with notables like The Wall Street Journal, Good Morning America, NPR, Ladies Home Journal, Time Magazine, Forbes, TODAY, Fox & Friends, Entrepreneur, Associated Press, and many other top media venues.


She is also the author of “The Dairy Princess Chronicles: My Journey to W.R.I.T.E the Trauma,” in which she shares her journey putting her Louisville neighborhood pedophile in jail. Michelle incarcerated her childhood predator, healed her own mental injury, achieved a life filled with happiness, and shows others how to pursue the same — whether you have PTSD or not. Profits from the purchase of this book fund charities working toward a trauma-informed society.

Kate Redmond_ weightloss before and after


Safelight since 1984 has been providing trauma informed services that allow survivors of interpersonal violence (i. e. domestic violence, sexual assault, human trafficking, elder abuse, child abuse, etc.) to build new, violence-free lives in a sustainable way.

Safelight is a comprehensive nonprofit serving survivors and we offer a continuum of services helping move survivors from crisis to sustainability. Safelight is known as the primary service provider for survivors in Henderson County.


Safelight provides a multifaceted approach to counteracting abuse and violence in our community as we serve all survivors of interpersonal violence. All services and programs are offered free-of-charge in a secure, nonjudgmental environment conducive to recovery from abuse and trauma.


Got backstroke goals?

Got backstroke goals?

Got backstroke goals?

“The power is in the push.”

Asheville Swim League

As a swimmer, you want to be as efficient as possible in the water. That means using the minimum amount of energy to move yourself through the water. When it comes to backstroke, the three H’s - hips, hands and head - are key.

The body position should be high and flat, with the head position correct for achieving correct body position. The kicking action should come from the hips and upper legs, with the feet below surface. Hands should enter the water correctly, and arms should move in a circular motion. Finally, timing is important for getting the most out of your backstroke.

If you’re having trouble with your backstroke, take a look at the video above for more tips from Coach Susan!

Find out more about the Asheville Swim League and how you can join the community. 



The backstroke is sometimes referred to as the “superman stroke”, because of the way swimmers look when they swim it - lying on their stomachs with their arms and legs extended out in front of them.

The backstroke turn is different from other strokes, as well. Instead of turning around aflags, backstrokers touch the wall with both hands simultaneously before pushing off again.

Here are some tips on how to do backstroke:

1.Body Position: The body position should be high and flat. This means that your body should be parallel to the surface of the water. Head Position: The correct head position is vital for achieving correct body position. You should tuck your chin into your chest, so that your ears are close to your shoulders. This will help you keep your head and body in line.
2.Kicking Action: The kicking action is generated from the hips and upper legs with feet below surface. One kick should last the entire length of the pool. Keep your knees straight and toes pointed.
3.Hand Entry: Your hands should enter the water thumbs first, just outside shoulder width.
4..Arm Action: Your arms should move in a circular pattern, with your elbows close to your sides and your hands swept back along your hips. Remember to keep your chin down so that you don’t get water up your nose! Timing: The key to a good backstroke is timing - make sure your arms and legs move together in a coordinated fashion.

Asheville Swim League
Asheville Swim League


Run Local, Run Further: Discover More of Your Community with a Brand New Running Group

Run Local, Run Further: Discover More of Your Community with a Brand New Running Group

Run Local, Run Further: Discover More of Your Community with a Brand New Running Group

Join us for our brand new Running Group in Asheville! 

Discover the beauty of the area and get fit in the process with the introduction of a new running group! Inviting all levels of runners, the Run Local Run Group can help you explore your local community like never before.

If you are looking for a new way to stay active, meet people, and explore your local area this is the running group for you! iDream Athletes Foundation is excited to launch and announce the new Run Local Run Group starting in March! Our new monthly run group is perfect for runners of all levels, ages, and paces. Whether you’re just starting out or a seasoned veteran, come join us on Thursday morning, March 9th at 8:30 am at Bill Moore Community Park (formerly Fletcher Park) and start clocking those miles.

Each month we will explore a new spot in the area to meet up and run together. We will always run on a weekday morning, so that you won’t miss out on your evening and weekend group runs that you already have on your schedule!

We know that staying healthy isn’t just about our physical bodies - it’s about community too. That’s why we’re focusing on creating a strong sense of camaraderie among runners in the area. Whether you want to run 3 miles or push yourself with longer distance goals, our group will be there to support you every step of the way. Of course, the best part is that the meet-ups are free!

At Run Local Run Group we believe in creating an inclusive environment for everyone in our community. We encourage you to bring friends and family of all abilities so that everyone can feel included and motivated to reach their goals. Let’s come together as a community and spread health and wellness through running!



Frostbite: 2023 Results, Photos & Awards

Frostbite: 2023 Results, Photos & Awards

Frostbite Race

​​​Congrats to all the finishers at the annual Frostbite 5k, 10k, and 1 mile at the Leila Patterson Center in Fletcher, NC. We loved seeing your families and friends out there smashing goals and having healthy fun! Thank you for being part of this amazing event!


Online results are HERE. 

Question about results? Email support@idaph.net


(click here) Race Roster Photo Gallery

Additional photos will be added to the gallery throughout the week. 


Participants can Pick up Awards that were not picked up at the award ceremony at Fleet Feet Asheville, in Biltmore Park, on Tuesday, Feb 21 after 3 PM.


Be SOCIAL with us! Follow our Instagram page and share your race day photos and videos with us for a re-share! Be sure to tag us in them @iDaphEvents


Missed picking up a race shirt? Want to commemorate your experience with a custom and locally-made pottery mug? Loved the pint glass and want one? Purchase yours here!

Frostbite mug


IC Imagine 5k
IC Imagine 5k
How To Avoid & Treat the Five Most Common Running Injuries

How To Avoid & Treat the Five Most Common Running Injuries

How To Avoid & Treat the Five Most Common Running Injuries

I can run and get away with it. No big deal. And this little snowball is slowly in the shadows building up.

Running is one of the most popular forms of exercise, and for good reason. It’s an effective way to get your heart rate up, burn calories, and improve overall fitness. But as with any physical activity, running can also lead to injuries if you don’t take proper precautions. In this blog post and podcast, Lee Pattillo from Vitalee PT and Daphne Kirkwood with iDaph Events are going to discuss the most common running injuries Lee has seen over the last six months to a year and how you can avoid and treat them so that you can keep on enjoying all the benefits of running!


How to avoid and treat the five most common running injuries

No matter how experienced of a runner you are, chances are you will suffer from at least one running injury in your lifetime. But don’t worry, most common running injuries are relatively easy to treat. In this blog post, we’ll go over the most common running injuries and how to treat them so you can get back on the road (or trail) as soon as possible!


Injury #1: Anterior Knee Pain: Patellofemoral pain syndrome (runner’s knee)

Patellofemoral pain syndrome, commonly referred to as ‘runner’s knee’, is a pervasive condition that affects active people of all ages and abilities. Thankfully, this common injury doesn’t have to slow down your fitness plans. While it can be painful and maybe even a bit uncomfortable at times, with the proper treatment and preventive strategies you can say goodbye to runner’s knee for good! Treatment plans typically involve rest, physical therapy and in some cases lifestyle changes such as changing running routes or varying one’s fitness routines. 

Injury #2: Lateral Knee Pain: Iliotibial band friction syndrome (ITBFS)

Iliotibial band friction syndrome (ITBFS) can be a real pain in the knee, but it is important to remember that there is help available. ITBFS is a common injury among runners and cyclists, caused by inflammation of the iliotibial band which runs along the outer side of the thigh and knee. Fortunately, this issue is treatable, and many different methods have been used with success including stretching and foam rolling to reduce tension in the area. Physical therapy exercises such as squats, lunges, single leg bridges and straight leg raises have also been found to be quite effective. Strengthening your core can be beneficial too as a strong core can help bring your hips into better alignment with your pelvis and legs. Don’t let ITBFS sideline you - there are plenty of options you can investigate to get back on track!

Injury #3: Achilles tendonitis

Achilles tendonitis is a common but totally treatable type of injury. It occurs when the tendon connecting the calf muscle to the heel bone becomes inflamed due to overuse or trauma. Fortunately, there are a variety of ways you can treat your Achilles tendonitis! Stretching and strengthening exercises can help build muscle around the affected area, and cold compression therapy can reduce inflammation and speed up healing. Bottom line: Don’t ignore those niggles; take some proactive steps today.

Injury #4 Plantar fasciitis

Plantar fasciitis is a common and sometimes painful condition that affects the heel bone of your foot. In order to prevent and treat this type of injury, it’s important to have an understanding of the underlying causes. Plantar fasciitis is often the result of overuse or repetitive stress on the tissue around the heel bone, which can lead to inflammation and swelling. By noticing early signs and symptoms, such as sharp pain when walking, fatigue in your foot and/or ankle area after exercise, you can take steps to reduce further complications. These might include wearing supportive shoes with good cushioning, stretching your feet and legs, taking regular breaks during physical activity, avoiding going barefoot and icing your heels regularly. With care, attention and simple lifestyle changes you can help keep plantar fasciitis under control, so you can remain active in all areas of life.

Injury #5 Shin splints

Shin splints can happen to anyone, whether you’re an elite athlete or a weekend warrior. Even if you don’t identify as an athlete, it’s important to be aware of shin splints so that you can avoid injury and continue to stay active. By stretching before any activity and wearing proper footwear, you are already taking steps towards preventing shin splints. Additionally, vary your workout routine and incorporate rest days in order to give your body the recovery time it needs. Being mindful of your physical activity is key for maintaining healthy shins—and healthy habits will go a long way!

Determine the Root Cause

If you’ve been plagued by any of these running injuries, don’t despair. With the proper treatment and prevention methods, you’ll be back on the trails or roads in no time. And remember, be sure to check in with a physical therapist for a proper evaluation to determine the root cause of your injury. The key is to break the acute pain cycle and to provide tips and exercises to get you on your way to recovery. 

These are just a few of the most common running injuries, but there are many others that may occur if you don’t take proper precautions. As with any physical activity, it’s important to listen to your body and be mindful of any pain or discomfort you experience while running. Taking proper measures such as strength training and cross training can help prevent injury and keep you on the road (or trail) for longer!  

Questions? Feel free to reach out to Lee with Vitalee PT at vitaleept.com.