Memphis Health+Fitness Magazine August 2021 by Memphis Health+Fitness

INSPIRING ACTIVE LIFESTYLES SINCE 1996

the

Wellness i ssue

6 Tips for Vacationing Like a Pro!

AUGUST 2021

Michelle Johns Blending Mind+Body

READERS POLL You votes for your faves... Results are in!

We know health and safety are on everyone’s mind right now. One of the best things you can do to stay well is to see your primary care provider. Regular care helps you manage chronic conditions and prevent problems before they become serious. Call Regional One Health today for an appointment. We’re making it safe and easy to get exceptional care, because your health is essential.

.org/primary-care

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H+F AUG

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54 25 Years and Running Strong Publisher Amy Goode amygfitness@comcast.net 901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Laurenne Hom Contributing Writers Lucy Harrison Alexandra McCray Morgan Stritzinger Kelsey Lawrence

ON THE COVER

20 Michelle Johns, A Lifetime of Self-Care

24 You Voted! Readers Poll Winners 38

Revealed

6 Tips For a Rejuvenating Vacation

LIVING WELL

8 Get Rid of Pain With Myofascial Release

10 Dental Care is Essential for Self-Care 12 Ease Soreness After Your Next Workout 14 Heal Trauma Holistically 16 7 Ways to Use Music for Emotional Health

COACH’S CORNER

18 Guys, It’s Time to

Man Up Your Self-Care

PEOPLE

22 Tamara Parrish, Prioritizing Wellness 34 Michael Hamm, Back on the Bike After Injury

36 Bucket List: Local Ultrarunners Take on the Grand Canyon

FOOD+NUTRITION

40 42 44 46 48

Grill Time! Feta+Dill Turkey Burgers Green Tomato Gazpacho Breakfast Spinach Wraps

Photographers Tindall Stephens Kim Thomas

648 Riverside #421 Memphis, Tennessee 38103 Send articles and photos to amy@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2021.

9 Keys to Attuned Eating Why We Crave Light Foods in Summer

IN EVERY ISSUE

6 Editors’ Picks For Self-Care 50 Weekend Warriors: – Becky Mathis, Triathlete – Cornedius Taylor, Cyclist

54 Trainer Spotlight: Dr. Allyn Johnson, 2

Graphic Design Brian Williams

Fitness Instructor at Germantown Athletic Club

facebook.com/ MemphisHealthFitnessMag @memfitmag

Cover photography by Tindall Stephens

Read us online at Memphishealthandfitness.com

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Amy Goode |

Publisher

Amy is passionate about growing the health and fitness community, as she’s done for the last 25 years. Along with triathlons, cycling tours, and road/trail races, she’s marked off several bucket list marathons in Chicago and New York City. When not working out, she is always looking for the best cheat meal.

Laurenne Hom |

Editor in Chief

Laurenne is a full-time editor and freelance Sr writer who loves to spend time outside with her (great big fluffy) dog. Surfing, cycling, and pilates are her favorite ways to stay fit when she can pull herself away from work. She’s always up for something deep fried.

Tindall Stephens |

Photographer

Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She is a super busy mom of three teenagers,wife of a Memphis firefighter/Paramedic, and entertainer of two boston terriers …among running a full time photography business. Tindallfarmerphotography.com

Lucy Harrison |

Contributing Writer

Lucy is a native Memphian and marketing professional currently working at ServiceMaster. An avid runner, she enjoys participating in 5Ks and running on the Green Line with her German Shepherd, Samson.

Kim Thomas |

Photographer

Kim Thomas is a lifestyle blogger and photographer based in Memphis. Launched in September 2010, her blog KP Fusion provides of-the-moment fashion, style, and beauty tips and trends with a little Memphis flavor thrown in. @kpfusion 4

Alexandra McCray |

Contributing Writer

Alexandra is a passionate freelance writer and marketing communications professional. When she isn’t glued to a keyboard, her pastimes include pursuing her only bucket list item of seeing all seven continents (of which she has already been to five!), attending kick-butt workout classes, and trying new recipes.

Zoë Kirchoff |

Social Media Editor

Zoë is a Saint Louis native and recent graduate of Rhodes College. When she’s not trying to squeeze a workout into her busy schedule, Zoë loves trying new food, taking walks in Overton Park, and hanging out with her two cats.

Morgan Stritzinger |

Contributing Writer

Morgan is a freelance writer, yoga teacher, and marketing professional. She is from the sweetest place on earth, Hershey, Pa. She enjoys reading, spending time outside with her fiancé and their dog Ronan, and baking.

Kelsey Lawrence |

Contributing Writer

An award-winning journalist with a love for outdoor adventure, Kelsey is a Memphisbased freelance writer who enjoys telling stories that inspire others to get outside and explore beyond their comfort zones. She enjoys camping, hiking, yoga and winter waterskiing. She did grow up in North Dakota, after all.

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EDITORS’ PICKS

We are so excited to bring you an issue centered on wellness. The subtler parts of the day can get forgotten or put on the back burner when life gets hectic. Slowing down, taking time for yourself, and establishing habits of self-care through small, intentional actions cultivate a more enjoyable and sustainable quality of life.

Start Your Day Off Right Healthy habits from the get-go set you up for better success. I begin most days with lemon water followed by 16 oz of plain celery juice. It’s helped clear up my chronic sinus issues and allergy symptoms. I’ve also switched to using Goodmylk Activated Creamer in my coffee or smoothie. The oat- or almond-based powders are boosted with reishi mushroom, lions mane, astralagus, and tocotrienols so you get a whole host of health benefits alongside the great taste.

Cultivate Good Company Get Good Sleep Being your best self starts with good rest. Wind down at night with an aromatherapy roller to promote peacefulness. Ensure you’re getting the best sleep by choosing a pillow that matches your sleep style. I recently switched to The Scrumptious Slide Sleeper Pillow from Honeydew that supports my neck and shoulders, eliminating the kinks in my neck. Consider using an eye mask and earplugs if you’re a light sleeper so you can get uninterrupted zzz’s. 6

The people and social media accounts you interact with create the tone of your environment and influence your mental health. Surround yourself with supportive, positive messaging that lifts you up! It’s okay to put some distance between you and friends or family who fill the space with negativity. We suggest loading your feed with cute animal videos that will put a smile on your face— because we all need a pick-me-up......

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LIVING WELL By Andrew Wofford, PTA

Get Rid of Daily Stiffness & Pain With Myofascial Release For most people, mild pain and stiffness aren’t unusual. They can result from normal day-to-day issues like tension or poor posture. It’s important to stay in tune with your body and recognize when your symptoms keep you from doing things you need or want to do. If they are, you owe it to yourself to seek treatment to help restore a pain-free range of motion. Myofascial release, a hands-on physical therapy, is a great place to start. It can help with everything from recovering from a traumatic injury to postoperative scarring to pain from poor posture. If you have recurring pain that interferes with daily life and affects your sleep or mood, myofascial release can help anywhere on the body.

During a session, patients lie on a therapy table. I take them through a series of hands-on therapies and stretches that are held for up to five minutes at a time. The goal is to pinpoint areas where the tissue is tight so I can use pressure and stretching to release tightness and restrictions. The pressure I exert on the body helps reorganize the specialized cells in the connective tissue to increase mobility and resilience of the tissue. That helps reduce tension in the muscles and improves range of motion. During treatment, patients typically experience relaxation. Some people report a superficial spreading sensation under the skin or an intermittent stinging sensation. It’s a light manual therapy, so it’s very low stress on the body.

Myofascial release is usually one part of a comprehensive treatment plan. A therapy session includes 35–40 minutes of myofascial release and 15-20 minutes of stretching and strengthening exercises. Most patients have two or three myofascial release sessions per week, depending on the severity of the condition. The specifics of the treatment are also based on individual needs. After a traumatic illness or injury, I usually focus on pain relief and normalizing posture. With non-acute issues like poor posture, repetitive motion disorders, or a chronic pain syndrome, I focus on the part of the body causing problems. Almost everyone can benefit from myofascial release. It can take time, but if you are compliant with stretching programs and put in the effort, we see very good outcomes in terms of clearing up harmful movement patterns and postures.

Andrew Wofford is a certified John Barnes Myofascial Release therapist at Regional One Health For more information, call 901.545.6877 or 901.545.6290

NEW LOCATION NEW DIGS. SAME HASSLE FREE HYDRATION AND OVERALL MEDICAL SERVICES.

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1213 RIDGEWAY #104 •MEMPHIS, TN 38119 LOCATED IN PARK PLACE CENTRE

3445 POPLAR AVE #18 MEMPHIS, TN 38111 901-417-6551

1213 RIDGEWAY #104 MEMPHIS, TN 38119 901-509-8205

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LIVING WELL

By Dr. Wade Clayton and Dr. Drew Mefford

Why Dental Care Is an Essential Part of Self-Care When thinking of self-care, most don’t think of the dentist. But did you know that signs of stress, health issues, and more can be noticed within your mouth? Even if you’re not experiencing any dental issues, it is important to maintain regular check-ups.

Twice annual appointments really do matter

Your mouth can tell on you—and that’s a good thing!

Visiting twice a year keeps your mouth’s bacteria level lower than can be achieved with at-home care. These routine visits allow your provider to catch things early before they develop into larger issues.

Providers look for changes in gum tissues, which can help diagnose underlying issues. Changes in the color of tissues may indicate vitamin or iron deficiencies. Frequent mouth ulcers may be a sign to talk to your doctor about autoimmune diseases. Excessive grinding can indicate stress or restless sleep. If there is an unusual decay, it can be tied to nutrition.

Dental hygienists use instruments that reach areas you cannot, getting below the gum line to clean out bad bacteria and removing built-up tartar. An oral exam checks for gum health, level of oral care, and signs of oral cancer.

Not taking the time for oral care can impact the rest of your body Poor dental health increases the risk of bacterial infection in the bloodstream, which can impact your heart. Poor oral hygiene can also impact the health of an unborn child, including their birth weight, so don’t skip a cleaning while pregnant! Additionally, not prioritizing your oral care might contribute to various diseases and conditions, including endocarditis, cardiovascular disease, and pneumonia. And if you have any of the following health issues, it is important to offer your mouth a little extra support. Those would include if you are dealing with diabetes, HIV/AIDS, osteoporosis, or Alzheimer’s disease.

What to expect from your provider Expect a comprehensive exam of teeth, gums, and your mouth. They often take X-rays and perform an oral cancer screening. Most importantly, your provider should spend time getting to know you, answering any questions, and explaining your options. You should leave with your mouth feeling fresh!

Keeping up good oral self-care at home Maximize the impact of your visits to the dentist at home. Include into your routine: 1. F lossing properly (or start flossing) 2. B rush your teeth AND gently brush the gum line too. 3. Pay attention to changes in your mouth like new sensitivities, feelings, or textures and report them to your dental team.

Bellano Dental Health is locally owned with three locations and specializes in preventive, restorative, and cosmetic dentistry with a team that is passionate about people and particular about teeth. For more information or to request an appointment, go to Bellanodental.com.

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• Can be used for excessive sweating & migraines

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• Improvement can be seen with as little as 1-2 vials

LIVING WELL By Mark Temme, PT

Strategies to Ease Soreness After a Workout Races are back! With the Tour de France and the Olympics on TV, it’s hard not to get inspired to start increasing your training. However, training subjects the body to stress, but increasing the volume or intensity gradually over time means you can adapt to these stresses. To handle this progressive overload, you must balance it with optimal recovery or potentially face injury, illness, or burnout. Some soreness is normal after a hard session for both beginners and pros. The generalized muscle soreness post workout is termed DOMS (delayed onset muscle soreness). Time of onset is usually 24–48 hours after a hard or intense session of subjecting the body to more than it’s accustomed to. DOMS is felt generally and widespread throughout the muscles used. It may also be associated with muscle tenderness to palpation and a feeling of stiffness with physical activity.

The exact cause of muscle soreness is unclear, but it is thought to be caused by micro-trauma to muscles and connective tissue. It’s generally worse after activities involving muscle lengthening exercises such as running downhill or lowering weights. Discomfort generally resolves in three to five days. While experiencing it, training needs to be modified because intense exercise could potentially cause more micro-trauma. Gradual and progressive training helps minimize DOMS.

The Best Strategies To Minimize Soreness Ranked 1. S LEEP LONG AND WELL. Better sleep improves cognitive and physical performance, while sleep disruption correlates is associated with increased illness, underperformance, and higher risk of injury. In fact, this often differentiates elite athletes from weekend warriors. Many elite athletes prioritize quality sleep, often have strict sleep routines, and routinely use power naps.

2. REFUEL WITH CARBS AND PROTEIN. They help your body recover as quickly as possible. Eat carbohydrates within two hours after your workout when your body replaces glycogen stores at much higher rates. Protein helps repair damaged muscle tissue that can contribute to soreness.

3. HYDRATE BEFORE, DURING, & AFTER YOUR WORKOUT. Be aware of your own individual needs to maximize performance and safety. For every kilogram of body weight lost after exercise, one liter of fluid is recommended to fully rehydrate.

4. M ASSAGE THE AREA. This helps increase blood flow to the healing muscles.

5. DO AN ACTIVE RECOVERY THAT INVOLVES LIGHT EXERCISE OR ACTIVITY. While muscles may be sore at first, getting up your heart rate and increasing blood flow helps the muscles.

6. S TATIC STRETCHING, COMPRESSION, WARM BATHS, AND FOAM ROLLING. Based on the evidence, these strategies seem to offer modest benefits.

7. ICE THE AREA. Mounting evidence shows that ice may also retard the healthy inflammatory process and may actually slow muscle healing after exercise.

8. TAKE A PAIN KILLER. NSAIDS may relieve some muscle soreness, but they may also delay muscle recovery. Inflammation is part of the healing process for muscles with micro-trauma, so anti-inflammatory medications can block this and delay muscle healing.

Mark Temme PT is the Director of Rehabilitation at OrthoSouth (Briarcrest) with a clinical specialty in managing running injuries and lower extremity tendinopathies. He is an avid runner and triathlete and member of the Los Locos Racing Team.

LIVING WELL By Molly Fleming, LPC/MHSP, NCC, RYT

Heal Trauma Holistically Trauma is defined as “a deeply distressing or disturbing experience” and secondarily as “physical injury.” It can manifest as both but not always. A devastating single event like a natural disaster or unexpected loss of a loved one can cause trauma— or it can also be the result of chronic difficulty that overwhelms an individual’s ability to cope. Growing up in a physically violent or emotionally abusive environment; the isolation of extreme poverty, racism, and sexism; and the abuse of power in all its many forms, including political, social, and religious constructs can create trauma. It happens at the dinner table, on the playground, in the street. Trauma happens pretty much everywhere, and almost everyone has experienced something of it, whether we consciously recognize it or not. Trauma makes us sick. Physical ailments like migraines, TMJ, IBS, Fibromyalgia, and other forms of chronic pain, auto-immune disorders, hypertension, and addictions of all kinds are frequently associated with trauma.

Trauma also affects how we interact with others and how we experience ourselves, including personal and professional relationship challenges, anxiety, depression, self-judgment, shame, and anger management difficulties.

Molly Fleming, LPC/MHSP, NCC, RYT is a counselor in private practice at Autumn House, near the Broad Avenue Arts District in Midtown Memphis. Molly works alongside three other licensed professional counselors, all independent mental health service providers who share a commitment to foster healing, choice, and freedom of expression in their work. To reach out, email Mollykflemingcounseling@gmail.com.

LIVING WELL

Healing From Trauma Over the past 50 years, the clinical mental health field has developed, researched, and advocated for a range of approaches to help people heal from their trauma. Cognitive therapies alone (talking) have limited value. We now know significantly more about how to help people heal from trauma than ever before.

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A growing body of evidence-based and evidence-supported research continues to show the relevance of the brain (neuroscience), autonomic nervous system (fight-flight-freeze responses), the vagus nerve (biology), and the therapeutic relationship (safety in relationship) in healing trauma. Western medicine is also embracing healing traditions from the East like meditation, yoga, healing touch, acupuncture, and reiki. PTSDfocused modalities like EMDR are also transforming the field. Today holistic care is widely endorsed and available. This means treating the whole person, not just our thoughts, behaviors that cause harm to self or other, chronic pain, or insomnia/nightmares. All of it is connected. I am an advocate for leveraging the best of the East and the best of the West: science, ancient wisdom traditions, the breath, the body, the brain, the nervous system, the conscious, the unconscious—and doing it with kindness and compassion. My training as a hospice worker, yoga teacher, and mental health service provider emphasizes the importance of establishing a sense of safety and an experience of well-being. This is best cultivated by helping someone tolerate being in their body. Sometimes this requires a lot of support and is particularly true when significant trauma has occurred. The essential process begins with slowing down and breathing. It takes practice, kindness, and often a sense of humor. We learn how to come home to ourselves—the ultimate practice of self-care.

What to do when stressed, pressed, or feeling overwhelmed:

Health is Vital to Living Life to its Fullest.

It’s hard to be happy – or active – when you hurt.Well-Being Our orthopedic the skill Your is specialists Our Top have Priority. and experience to get you moving pain-free in Our experienced physicians specialize no time. We also offer a full range of orthopedic inprocedures Orthopedics, Physical Therapy & for knees, hips, shoulders and ankles. Sports Medicine. Skilled physical therapists will help you recover more quicklyon so that youFeet won’t Again miss any of those Get Back Your special moments.

• P lace your left hand gently on your heart, your right hand on your lower belly. • R elax your abdominal wall and feel your inhale expand your belly into your right hand. • R elease your jaw, soften your face, and exhale slowly and completely. • Feel your feet on the ground and your seat beneath you. • T une into the beauty around you, to color. Notice three things you see, three sounds you hear. One at a time. • Name three things you are grateful for and write them down. • Repeat

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LIVING WELL By Yelena Ovando

7 Ways To Use Music Everyday For Better Emotional Health [1] Listen To Music

[6] Share Music

Music has been proven to alter mood and relieve stress. Putting on your favorite tunes is a sure way to boost happiness, reduce anxiety, and increase energy. Better mood improves physical health, leads to making better lifestyle decisions, and helps strengthen relationships. Feel better mentally leads to feeling better physically and emotionally.

Music is social and emotional. As Hans Christian Anderson said, “When words fail, music speaks!” There are many ways to share the power of your music with others. Think outside the box and send someone your favorite song to brighten their day, record music videos to share, and play music with your family; friends; or fellow musicians.

[2] Make Music

[7] Create Music

You don’t have to be a “pro musician” to make beautiful music. Create beats with everyday household items, like plastic cups and pots, or play a harmonica. Learning to play an instrument benefits the brain in many ways. Playing an instrument for six months improves memory, verbal fluency, cognitive function and planning, and organizing abilities in children and adults while enriching connections between the left and right brain.(1) Studies have found that music makers have more white matter in their brains, which yields faster communication within the brain and greater creative problem-solving abilities.(2)

Making music is an effective form of therapy. Remember, music is a language, and when you improvise, you are simply having a conversation; when you compose, you are telling a story; when you rearrange a song, you give it a new life. Creating allows you to build on your self-identity, confidence, and sense of purpose.

75% of Silicon Valley CEOs have had musical instrument training.(3)

Music helps release dopamine, which makes us feel happy.(4) If you aspire to become a well-rounded, emotionally strong, and expressive musician, find a local music school that offers ways to learn and experience music through social and emotional learning experiences. Music Box offers award-winning instrument and vocal programs for both children and adults.

[3] Express Yourself Through Music Besides playing instruments and singing, you can try setting a silent movie to a melody, recite poetry on top of your favorite music track, perform for your family and friends, or utilize one of the apps that allows you to build music tracks in real time.

[4] Move To Music Dance, stretch, and exercise to your favorite tunes. Use a variety of musical styles to inspire movement. Dancing is the most ancient way to celebrate and builds stronger community and a sense of belonging. Through music and movement, you discover new ways to express thoughts, ideas, and feelings.

[5] Explore New Music Add and a new song to your playlist, then learn to play or sing it. Listen to your new music while you work, clean, run, or craft. The easiest way to find new music is through exploring new styles, languages, and cultures.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2996135/ 2. https://www.mia.org.uk/2017/02/10-reasons-why-making-music-is-good-for-your-brain/ 3. https://www.adventusit.net/resources/Music-and-the-Brain-How-Important-is-Music-toA-Childs-Development.php 4. https://www.sclhealth.org/blog/2019/04/how-listening-to-certain-songs-can-impact-ourbrain-and-affect-our-mood/ and https://www.happify.com/hd/the-science-of-happy/

Yelena Ovando is the Executive Director of Music Box Inc., located at 7516 Capital Drive, Germantown. For more information, go to Musicboxinc.com or reach out to info@musicboxinc.com or 901.626.0973. Visit them on Facebook or Instagram @901musicboxinc.

READER’S

CHOICE WINNER MEMPHIS HEALTH+FITNESS

★

Thank you so much to the Memphis Health & Fitness readers for voting us #1 Coffee Shop, #2 Best Fast Casual & #3 Best Smoothies in Memphis! Our mission is to nourish community change by providing living wage jobs, life-giving food and a gathering place that inspires and connects people for the sake of a more just and compassionate Memphis.

We proudly serve locally roasted coffees, breakfast all day, fresh fruit smoothies, salads, quinoa/rice bowls, quesadillas, and more! Dine-in, patio dining and take out available: Tuesday-Friday, 8:30 am-6:30 pm Saturdays, 9 am-5 pm Follow us on Instagram and Facebook @inspirecafememphis www.inspirecafememphis.com Located at 510 Tillman St, Ste 110

COACH’S CORNER

By Gary Berglund, CPT-NASM, CES-NASM, PN1

Guys, It’s Time To Up Your Self-Care For skeptics, the term “self-care” may sound fluffy and frivolous, but even the act of brushing your teeth is a part of self-care. It means taking care of your physical and mental health. It’s about recognizing and meeting your needs so you can be your best, healthiest self for the people you love. Self-care doesn’t have to be complicated or fussy, and here are some basics to get you started

Exercise

Did you know that regular cardio can help your sex life? By improving circulation in the body, more blood goes to the penis during an erection. But you don’t have to run 5Ks or marathons; even leisurely walking can help put lead in your pencil. Beyond that, moving your body helps manage stress, supports hormone balance, and releases endorphins. Running or brisk walking, cycling, bodyweight exercises, fitness classes, and weight lifting can all help with this. Keep it simple to start, and then add to it.

Get outdoors

Time in nature has stress management and mental health benefits. Sun on bare skin makes vitamin D, which improves mood and brain function, boosts the immune system, and helps keep blood sugar stable. Getting outdoors also provides opportunities to be active. Hikes, walks, or bike rides allow for nature and movement.

Journal

Recording thoughts and observations helps you process information and feelings. Journaling can be whatever you need it to be. Many draw pictures or write about fictional scenarios. Start by writing down what you did today. Add details like how you slept last night, energy during the day, what you ate, and what happened in your life. You may start to see your life differently and more clearly.

Affirmations

Negative self-talk is a bad habit, and everyone does it. When was the last time you said something good to yourself or paid yourself a compliment? Probably a while if you’re like most. Think quick and easy, like telling yourself, “You’ve totally got this,” (preferably in a mirror, with finger guns) before an important meeting.

Create a routine

Having a hard time getting going in the mornings? Is your sleep quality bad? A routine can help your body relax into a natural rhythm that makes doing the basics a little easier. It all starts with structuring your day, setting times to eat, work, move, and sleep. Work backward from there and fill in the other details. You’ll notice improvements in your energy and mood, which can make you more productive and happy.

Mindfulness

If you find yourself constantly planning, reminiscing, or thinking about everything else but what’s in front of you, then this is important. Working with your hands can support mindfulness. Other methods include yoga, meditation, and tai chi. At meals, try eating slowly, think about where your food comes from, or the origins of each dish. Eat without distractions like TV or devices.

Supplements

Taking a high-quality multivitamin and omega-3 supplement is a great way to make sure your body is getting everything it needs. Omega-3s help improve memory, decrease inflammation, and improve blood sugar. Ideally, people wouldn’t need supplements, but crops are grown in poor soil and shipped thousands of miles, losing nutrients at every step. Look for thirdparty tested, pharmaceutical-grade vitamins and seek out naturally-derived ingredients.

Look your best

Never underestimate what a fresh shave, a good haircut, or new clothes will do for you. Small things like using face lotion can make a subtle difference. When buying clothes, choose items that flatter your best features and distract from features you don’t want to highlight. If the idea of trying on stacks of clothes to find the unicorn doesn’t appeal to you, there is another option: a quick online search for personal shopper services makes it easy to look amazing.

What’s not self-care

People sometimes use the term “self-care” to validate poor choices. If you have to do mental gymnastics to justify why you are doing something, it’s probably not selfcare. Time to man up and take care of yourself, so you can take care of the people you love.

Gary Berglund, a certified personal trainer, corrective exercise specialist, yoga teacher, and nutrition coach, is the founder of Omnifunction, an online fitness and nutrition coaching brand that embraces a non-diet mindset and the practice of exercise to enhance quality of life. Gary uses behavioral change tactics and takes a Health At Every Size (HAES) approach to coach clients toward their goals. Connect at Omnifunction.us or on instagram and Facebook at @omnifunction.

WINNER

BEST TRAINING STUDIO READER’S

CHOICE WINNER MEMPHIS HEALTH+FITNESS

★

Photo by Bob Bayne

Stardust Jiu Jitsu is a donation-based non-profit grappling gym, which provides free Jiu Jitsu and Wrestling training to the children of Memphis. Led by a child psychiatrist, 12 NCAA wrestlers, and an Olympian, Stardust believes in giving all kids the chance to thrive through martial arts training. Please check out stardustjiujitsu.com where you will find a link to our GoFundMe page and the opportunity to contribute to the lives of the amazing kids on our team!

MEMPHIS FIT

By Morgan Stritzinger Photo by Tindall Stephens

MEMPHIS FIT

A Lifetime of Self-Care At age 21, Michelle Johns was a single mom with two young children. She was balancing college classes and working full time while taking care of her kids. Though still young, she had the maturity to realize that to do these roles well, she also needed to spend time on herself, and so her self-care practice began out of necessity.

An Intrinsic Need Before the idea was popular, Michelle knew, “I could only care for others as well as I cared for myself.” She dedicated the early morning hours to a routine. At 5 am, she started by reading scripture, sitting in stillness, and doing a 30-minute workout. Prayer, meditation, and moving her body became anchors for her during a hectic time. “We can’t do life perfectly, but we can set ourselves up as much as possible for success,” she explains.

Building On Her Experience After having various successful roles in corporate America, Michelle was 41 when she found herself at a crossroads. Her company had been acquired and her position was moving out of state. She used this moment as an opportunity to pursue a passion she’d held since a young age. “I decided to go back to school to pursue my bachelor’s degree in psychology,” Michelle recalls. After finishing, she combined that with her previous experience and worked in corporate wellness. In 2020, she celebrated turning 50 and the completion of her master’s degree in clinical mental health counseling. She is currently a MA, TLPC-MHSP, NCC affiliated with and supervised by licensed professional counselor Christina Burns, LPCMSP, CEDS-S, CCTP.

Blending Mind & Body It was curiosity that led Michelle to try yoga. “I decided to try it as a form of exercise, but I quickly learned that yoga is a transformative mindfulness-based practice,” she explains. She completed her yoga teacher training in 2014, merging her passion for physical and emotional well-being. She says: “You can’t have a conversation about physical health without discussing mental health. Everything is connected; the body stores our emotions and experiences,” Michelle says.

Michelle’s interests culminated this year when she opened Transforming Wellness in Germantown. Her business offers yoga classes and corporate wellness services, including programs for intuitive eating, movement, and mindfulness. Her mindfulnessbased movement classes bring your awareness to how you experience life in your body physically, emotionally, and cognitively. An important facet of Michelle’s business and her work as a mental health counselor is to teach others how to practice self-care. She explains: “Self-care is an investment in yourself to sustain a quality of life. By taking time to care for yourself, you are making the world a better place to be.”

Rituals as Self-Care Breathwork, mindful eating, sweating in an infrared sauna, running, strength training, and going to therapy are other rituals Michelle includes. She says: “Everyone can benefit from therapy, even if it’s just once a month. It’s an opportunity to check in with yourself and process your feelings with a trained professional.” She encourages her clients to check in with themselves daily. Michelle explains, “It’s hard to know what you believe and how you feel without taking time to sit in stillness,” Michelle explains. “Take a moment to pause and simply breathe. Notice what you’re feeling in your body and how those feelings are helping you care for yourself at the moment.” Managing her new business and clients keeps Michelle busy, but she also commits to taking every Monday off to unplug and recharge. She spends her downtime with her husband, three children, and two grandchildren.

Caring for Others Michelle believes that in addition to connecting to yourself, you should connect to your community. It all comes back to the central theme from Michelle’s youth, “When we practice self-care, we are better equipped to care for others.” It’s only through this thoughtfully crafted practice of self-care that she’s able to help others through her work as well as when she volunteers at Bing Dance House, a program that provides free dance training and Christian servant leadership development to young ladies in the Binghampton community.

MEMPHIS FIT

For more information contact Karen Wilder Fitness and Salt Spa karenwilderfitness.com

By Alejandra Machin Photo by Tindall Stephens

MEMPHIS FIT

Beating the Hustle & Prioritizing Wellness No matter how hard we try, self-care is often the first thing to go when we’re when stretched for time. However, 41-year-old Tamara Prince-Parrish, a native of South Memphis, refuses to let her busy schedule keep her from prioritizing her own well-being. A lifelong dancer, athlete, and instructor with years under her belt—she teaches others to move and appreciate their bodies while doing the same for herself.

Describe your journey with health and fitness.

How do you juggle all of your interests?

I have always loved to move. I started off dancing classical ballet at age 10 and immediately fell in love with it. Then I grew up and began my career as a professional dancer. At one point I had branched off into doing musical theatre, which was a fun way to keep me moving.

I try to focus on them equally. However, right now I’m practicing and teaching the Gyrotonic Method at least three times a week and Pilates four times a week. I decided to take a year off from bodybuilding prep so now I just lift weights 3–4 times a week instead of every day.

How did fitness become your profession?

What has you most excited nowadays?

After spending years as a dancer, I wanted to try teaching group fitness classes. I taught Cardio Barre in Midtown for five years before it closed down and then went on to become a certified personal trainer. I’ve also competed in some professional bodybuilding competitions, but now I teach reformer Pilates and am an adjunct dance professor at the University of Memphis. I teach a curriculum that I created myself!

I’ve been working as an apprentice trainer of the Gyrotonic Expansion Method®. I began pre-training in March 2021, did Foundations prep in April, and then finally began apprenticing at the Karen Wilder Studio in May. It’s a holistic method that works to increase the suppleness of the spine to improve one’s range of motion. It’s beneficial for senior citizens, injured athletes, or anyone who wants to learn to move with ease.

How does your self-care go beyond fitness? Nutrition is a huge factor. I like to eat clean and drink a half-gallon of water or more per day. I’m actually cheating a little right now and indulging in some dairy-free desserts!

What’s the key to balancing everything? I have to schedule everything on my iPhone. It helps to keep me organized. I have three gigs and three dogs, and I also need to spend time with my boyfriend, friends, and family. When I add in my own need to exercise, it all gets a bit hectic. It’s odd to schedule time with my family and friends, so I’m still trying to find a better way to balance everything in my life.

How do you cope with stress? I work out! Usually, I go to HOTWORX classes or meditate. I also love to get a monthly massage or do trigger point work on my achy muscles.

What lessons have you learned on your self-care journey? I’ve learned to love all the phases of my changing body and not to be too hard on myself if I don’t meet my daily goals. I can just try again the next day. I greatly value keeping my body healthy and agile, and sometimes that means taking it slow. I don’t get caught up in the day-to-day because change takes time. It’s a journey after all. 23

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MEMPHIS FIT

BACK ON THE BIKE AFTER INJURY The past five months have been some of the hardest Michael Hamm has endured. The 40-year-old husband and father of two is rebuilding his life after an accident that broke several bones in his face and resulted in the loss of his right eye. On Feb. 2, 2021, Michael was driving home from work on Highway 385 when a piece of jagged metal fell off of a flatbed truck in front of him. “It bounced on the road, went up in the air and through my windshield,” he recalls. “It hit me in the head, essentially right between the eyes.” The accident broke Michael’s nose, destroyed his orbital eye socket, and broke the sinuses in his forehead. After arriving at Regional One, he underwent emergency surgery in an attempt to save his eye. A second surgery followed a few weeks later to remove that eye and rebuild the structure of Michael’s face. And during a more recent third surgery, doctors reconstructed the bones deep inside his nose. “It feels like the longest five months of my life,” he says. “I had no idea how much it would take to put me back together.” An avid cyclist, Michael says one of the most difficult parts of his recovery process was being forced to rest and recover in the two months following the accident.

little more conscious of where I’m looking on the road and on the trails. I have to move my head a little bit more because my peripheral vision is no longer there.” Through his job as the manager of Bikes Plus in Germantown, he’s able to do what he loves and connect with others who share his passion for cycling. Those customers ended up being a significant support system for him after the accident. “The cycling community surprised me,” he says. “So many more people reached out to me than I ever knew were willing. I come across tons of cyclists every day, but the amount of people willing to help and offer support has been huge.” Michael also leans on his family, friends, and church community for support. But perhaps most of all, he credits his faith for giving him the patience and strength to overcome the physical and emotional challenges he now faces.

“I ride my bike on a regular basis and I’m enjoying my life in every way that I can with my family and cycling.”

“Cycling has always been a way to clear my head, a way to enjoy nature and feel the breeze on my face,” he explains. “It has always been my freedom.” Michael taught himself to ride a bike as a kid. It was his ticket around town and how he learned to navigate city streets. Now, it’s an activity that he and his wife, Mary, enjoy doing with their children, Olivia, 13, and Eli, 7. Despite his ongoing recovery and the need for at least one more surgery, Michael is back on his bike and working full time. “I get questions all the time asking how I ride and drive with one eyeball. The physical part of it is no different. I just have to be a

“I wouldn’t have been able to do it without God supporting me, without my faith, without my family, or those friends reaching out,” he says. “I wouldn’t be able to get through that without all of those people and without having God on my side.” Michael’s road to recovery continues. He will have another surgery before the end of the year during which doctors will repair his tear duct so he can eventually be fitted for a prosthetic eye.

“I’m doing well. I’m glad I have the most significant surgeries out of the way,” he says. “I ride my bike on a regular basis and I’m enjoying my life in every way that I can with my family and cycling.” After all that he’s been through, Michael hopes his experience can help others facing challenges and obstacles whether they be the result of an injury or something else. “The world does crazy things, and it’s not about blame. I don’t believe God did this to me. What I do believe is that God can take any circumstance—good or bad—and change lives and change your perspective,” he says. “What I want people to know is that anyone can get through anything through the strength of God and through the support of family and friends.” 35

MEMPHIS FIT

ULTRARUNNING BUCKET LIST: Hundreds of miles away in the wilder part of Arizona lies the Grand Canyon—one of the seven natural wonders of the world that’s home to one of the hardest trail runs in the U.S. The Rim2Rim2Rim, or R2R2R, takes runners down one side of the canyon, across the floor, up to the other side, and then back again. It totals about 50 miles with over 10,000 feet of elevation gain. Who’s crazy enough to try that? Olaf Shultz, Casey Hyneman, Christophe Block, Ellen Bransford, Jennifer Payne, Nancyanne Hickman, Bryan Roberson, and Kyle Grady. This group of eight from Memphis set out to run the “FKT”—what they call the “Funnest Known Time”—on the trail.

By Laurenne Hom 36

Responses have been edited for length and clarity.

Jennifer Marshall

Ellen Bransford

How did you train? Having decided to run the canyon 48 hours before getting on the plane, I told myself was that being well rested was key to my success. I was coming off a month of recovery from a prior race. I was relying on fitness from Three Days of Syllamo (trail race) to get me through it.

How did you train for the elevation? We went out to Shelby Forest as much as possible and climbed about every hill we could find. There were also a couple of weekend adventures around Arkansas finding slightly bigger hills/mountains, but it was more about a mindset that the climbs were going to be long and painful and you just had to embrace it and roll with it.

What gear were you most grateful to have? My hydration vest! It’s all I carried. My water, food, jacket, gloves, and sunscreen fit into one pack. How did you fuel and hydrate? I drink a lot of water. I went through 2 to 3 handhelds between each water stop. The water stations are great reminders to eat too. I carried around 2,000 calories to take in during the day like gels, chips, nuts, chews, and fruit snacks. I looked in a trash can at one point for some “real” food, but I ended up intercepting someone’s leftover pizza crust before it actually got tossed. How did your teammates help you on the trail? We shared gels and snacks, took each other’s pictures, cheered, and sang. Bryan made sure I didn’t fall off the cliff when I sat down and immediately fell asleep just before we finished the last climb.

How did your teammates help you on the trail? They provided constant entertainment, laughter, and distraction from moments of pain. Whether it’s telling ridiculous stories or talking philosophy or car mechanics, there was always some entertaining conversation happening to take you out of yourself. Nobody was going to let you wallow too long in self-pity and did everything they could to put a smile on your face. What were you most grateful to have on the trail? Pickles and cheese. When I was sick of sugary gels, they provided a nice little savory/sour pick-me-up.

MEMPHIS FIT

The Rim2Rim2Rim Bryan Roberson

Nancyanne Hickman

Olaf Shultz

Favorite part of the trail? The descent of the South Kaibab Trail at sunrise was my favorite part. The whole trail had 360 degrees of beautiful scenery though.

How did you train? I didn’t know I was going until the week of the trip, but I had been doing double long runs on the weekends training for some other things and those were super helpful.

What was the toughest part to run? The ascent up the Bright Angel Trail on the South Rim. It is a tough climb after a really long day.

How was the weather? It was perfect! Pretty chilly at the start and on the north rim. It was warm in the canyon but overall great!

What was your favorite part of the experience? Although this was my first time doing R2R2R, running with this group was my favorite part. Each member had similar running expectations (so important!), and there were so many fun, small details that made the trip special—from packing 8 people in a Nissan Sentra to get to the trailhead, to celebrating Casey’s 40th birthday with balloons and song, to our little detour of Ribbon Falls, which was a small tropical paradise in the desert (most people miss this spectacular treasure)—all of these small moments made the trail pretty special.

What did you wear? I wore a Breakaway singlet, North Face shorts, Breakaway trucker hat, Feetures socks, and a hydration pack... and tons of sunscreen. What gear were you most grateful to have? My Hoka Torrent trail shoes. They were perfect on this trail. Next on your bucket list? Maroon Bells 4 pass loop in Colorado or SCAR in East Tennessee. What did you have to fuel and hydrate? I used Huma gels, Honey Stinger chews, and Tailwind.

Casey Hyneman What gear were you most grateful to have? My hydration pack. I’d never run with one before and Breakaway Running was able to fit me with one that didn’t chafe and carried a 2-liter bladder. What was your pace? It was all over the place. The first descent was 9-ish, the climb up the north rim was around 15, and the climb up the south rim was a 20- to 30-minute pace. Would you do it again? It was a great adventure, and I would do it 100 more times if I can.

Gear were you most grateful to have? I was really glad I brought trekking poles. I sprained my ankle around mile 3, and I ended up using the poles for support as we descended each time. How did your teammates help you on the trail? We stayed together in groups. If a few wanted to run a section faster, they did but then waited for us to arrive at the water stop. Those became small congregating places for everyone running R2R2R. It was there you would see other runners and share a few stories. Very quickly, our big group (most people run in 2s or 3s) became known as the Memphis party train. We were known for our laughter, Casey’s birthday balloons, and the way we encouraged all the runners on the trail.

LIFEST YLE By Denis Parnell

6 Tips To Plan a Rejuvenating Vacation (not a stressful one) With the world opening up again, it seems like everyone is ready to get out and spend time away from where we were quarantined for so long. And since we made it through one of the most stressful years in recent history, a relaxing vacation is just what we’re craving. Here are six tips to keep the stress out of your next trip.

PTO = Prepare the Others

It is easy to underestimate how much work needs to be done before a vacation in order to fully relax. Make a plan and take care of timeconsuming tasks well before you hit the road or board a plane. Some items to consider: pet boarding, scheduling a house sitter, wrapping up work tasks and setting a vacation responder, using up perishable foods in your kitchen, deep cleaning your home or scheduling a cleaner so that you don’t return to a mess. Relaxing will be so much easier while you are traveling and taking care of these tasks will help keep you feeling rejuvenated when you return.

Set Boundaries

Unplugging while on vacation can be difficult, especially if you do not create and implement healthy boundaries. This is where that first tip comes in handy. Make sure emergency contacts, house sitter/babysitters have your travel details, lodging address, and the best number to reach you. However, you want to stress that contact is in case of emergency only. If you absolutely need to work during your trip, schedule in work hours then close your laptop when that time is up.

Plan To Relax

You read that correctly. Nothing happens without intention and action, so schedule moments for relaxation into your trip itinerary. A few ideas: extend your skincare routine time, make reservations for a spa treatment, lounge on the beach, read a good book, or simply schedule breaks during activity-filled days.

Treat Yourself

Splurge where you can. Consider what parts of vacation are most important to you and what elements will help you return feeling refreshed. Would booking an all-inclusive experience eliminate stress? Does the thought of upgrading your seat on a flight or your hotel room already put you in a relaxing mood? Are you a foodie who would enjoy reservations at a fine dining restaurant for a multi-course meal? Invest in elements of vacation that will help you stay in a calming state and enjoy yourself.

Get Moving

While it is very tempting to spend your entire day napping on the beach, it is important to stay active too. Book an online class to do in your hotel room, reserve a private workout session at your hotel, use the fitness center, or simply go for a long walk. I promise you will feel better the next day and especially after indulging in those margaritas.

Eat Well

Vacation is the time to indulge. Enjoy it all but also keep in mind that excess fried foods, sugary cocktails, and other treats will likely impact your energy levels while trying to enjoy vacation activities and could make it difficult to get back into a routine of healthy eating when you return. Stressing over extra sugar is not exactly a recipe for relaxation, so strive for balance while enjoying your meals.

Denise Parnell encourages women to add bits of luxury to their daily lives at every budget through her top-voted travel and lifestyle blog, The Elle Aesthetic, where she shares boutique travel guides, beauty product reviews, and lifestyle tips. Follow her @the.elle.aesthetic on Instagram for daily content and visit TheElleAesthic.com for more.

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FOOD+NUTRITION By Mary Alexander Satterfield

F E TA & D I L L

Turkey Burgers I have been craving this meal all summer long! It is light, healthy, and packed with flavor. You can enjoy this on a bun or lighten it up with a lettuce wrap. Serve with tzatziki sauce and enjoy! Prep Time: 25 minutes | Makes 6 Servings

Ingredients: q q q q q q q

1 lb ground turkey 1 cup chopped spinach 3 green onions, diced 2 Tbsp fresh dill, finely chopped 1 /3 cup feta cheese 3 tsp rolfe rub seasoning (Rolferub.com) 1 egg

Optional toppings: q T zatziki sauce q A vocado q R oma tomato q B ibb lettuce q L emon juice

Directions: In a large bowl or plastic bag, combine the ground turkey. spinach, feta cheese, dill, egg, rolfe rub, and green onion. Then, form into burger patties. Prepare the patties on a grill or in a castiron skillet. If using a cast-iron skillet, first get it hot and add about 1 Tbsp of olive or avocado oil and sear the meat on each side for 3–4 minutes. Cook until charred and no longer pink. Mary Alexander Satterfield is a Memphis-based recipe developer and content creator. She runs a food blog called @the_hungry_hooker inspired by her maiden name Hooker. MA takes recipes you love and lightens them up with clean ingredients giving them a healthy twist. Learn more at Hungryhooker.com and follow on Instagram @the_hungry_hooker 40

Serve with tzatziki sauce on a bun or in a lettuce wrap. Add your favorite toppings and give it a squeeze of fresh lemon juice.

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FOOD+NUTRITION By Cara Greenstein

Green Tomato

Gazpacho This gazpacho recipe is a warm weather elixir in every way. Enjoyed by the pool or on the patio, it’s arguably as refreshing as a cocktail. Green, healthy (vegan and GF!), and packed with flavor—I’m proud of this latest kitchen experiment and hope you’ll bring it into your home, too. Prep Time: 35 minutes | Makes 6–8 servings

Ingredients: q 3 lbs green tomatoes (ripe as possible), chopped q 1 hot house cucumber, peeled and chopped q 1 /2 jalapeño, deseeded and chopped (use whole pepper if you like a kick) q 1 shallot, chopped q 1 Tbsp chopped cilantro q 2 cloves garlic, smashed q 1 1/2 tsp salt q J uice of 1 lime or lemon q 1 /2 cup olive oil q 1 /4 cup white wine vinegar q F resh herbs, to garnish q D iced melon, to garnish

Directions: In a large bowl, add tomatoes, cucumber, shallot, jalapeño, cilantro, garlic, and salt. Toss and allow to sit at room temperature at least 30 minutes and up to 4 hours. Add olive oil, citrus juice, and vinegar to the bowl, then put all the ingredients in a food processor in batches, blending until desired consistency is reached. Serve chilled with a garnish of herbs, melon, and sea salt. 42

Cara Greenstein celebrates intentional and exceptional cuisine in her award-winning food and lifestyle blog, Caramelized, which offers recipes and restaurant reviews, food-focused travel itineraries, and endless tablescape tips. Follow @cara_melized on Instagram for daily inspiration and bookmark her recipes at Caramelizedblog.com.

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No contracts. Ask staff about our 30-day cancellation policy FREE unlimited group exercise classes, water exercise and indoor cycling FREE access to indoor and/or outdoor pools FREE child-watch (while you work out)

at ymcamemphis.org

ymcamemphis.org 11 area locations

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FOOD+NUTRITION By Emilee Hudsmith

Fresh Spinach Breakfast Wraps

Power your day with this tasty burrito—filled with greens, hydration, carbs, and protein. It’s perfect as a quick nutritious breakfast! Prep Time: 12 minutes | Makes 6 Servings

Ingredients:

Directions:

q 2 spinach wraps

Sauté veggies with olive oil for 2-3 min over medium heat, then add in the beaten eggs and cook to your preferred doneness. Season well with a bit of salt, pepper, and garlic. Place mixture in the spinach wraps and roll tightly. To serve, cut them into 1 1/2inch bites alongside some fresh fruit.

q 6 eggs, lightly beaten q 3 cups spinach q 4 radishes, thinly sliced q 1 /2 white onion chopped q S alt, pepper, and garlic q 1 –2 Tbsp olive oil

Emilee Hudsmith is a recipe developer, workout enthusiast, and creator of Take Off For Good seasonings and the Take Off app (found on the Apple and Google Play store). To learn more, visit @takeoffforgood on Instagram, Takeoffforgood.com, or download the Take Off app.

KEEPING YOUR PET HEALTHY & FIT IS OUR GOAL

Thank you Memphis Health and Fitness Magazine readers for voting us #1 Mental Health Professional in Memphis! READER’S CHOICE WINNER

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FOOD+NUTRITION Blair Mize, MS, RDN, CSSD, LDN, CEDRD-S

9 Keys for Self-Care and Attuned Eating Attunement means “to bring into harmony” or “to make aware or responsive.” As children, we rely on caregivers to be attuned to our needs. Self-care then becomes our own responsibility. Throughout life, we face obstacles that disrupt our ability to recognize our needs or trust our body’s innate cues. Stress and mood disorders to trauma and substance abuse are all obstacles to attunement.

1. P ractice checking in vs. checking out Nurture your awareness of physical sensations that arise within the body like those connected to emotions and bodily states (ex: full bladder, racing heart, satiety, hunger cues). This is crucial to building attunement. Be aware if you’re eating because “it’s time” or there’s food available, but you’re not actually hungry. Ask yourself, “How hungry am I feeling?” “How much do I need to feel satisfied?” Rely less on external signals and more on internal cues to guide your eating.

2. Break your food rules Evaluate your food rules and where they came from. When following a diet, you’re essentially prioritizing a set of external rules over your internal cues. Permission is key to building attunement!

3. D ecrease distractions while dining If you always multi-task through meals, consider experimenting with a distractionfree meal here and there. Slow down and notice how your food tastes and how it feels in your body.

4. Ignore the numbers The greater the reliance on numbers like weight and nutrition facts, the harder it

becomes to trust your body’s innate hunger and fullness signals. Awareness is a right-brain activity—different from the left-brain’s analytical approach that gets exercised when dieting. Letting go of numbers will feel challenging at first, but the freedom that follows is worth it!

5. T urn down the volume on unhelpful influences One major challenge of building attunement is integrating inner (thoughts, feelings, body) with outer (family, community, culture) worlds. Your minds can become infiltrated with “noise” from diet culture and influencers. Be purposeful in turning down the volume on some things for a while and turning up the volume on select others to tune into your body’s feedback.

6. Take care not to compare Comparison keeps you in everyone else’s body but your own. It often drowns out your authentic self because you don’t trust yourself. When it comes to nourishing your body, you’re the expert on what’s right for you!

7. B e kind to your body Prioritizing daily self-care practices, such as restorative sleep, joyful movement, stress relief, and screen-free time will

make it easier to notice and respond to cues from your body and more specific or subtle self-care needs.

8. E ncourage yourself to experiment Look at your relationship with food with curiosity. Maybe certain habits are so ingrained that you’re consistently overriding your body’s needs. If so, change things up, reassuring yourself that it’s okay to experiment with new strategies.

9. C ultivate emotional literacy For every emotion, there’s a physical sensation and a need. Feelings need to be heard, felt, and expressed in order to run their course. The more awareness you have of inner sensations including the physical manifestations of emotions, the more effective you are at finding foodless fulfillment and tailoring your self-care. A registered dietitian’s role is helping individuals break down barriers to attunement, allowing them to reconnect with their body’s innate wisdom. Unlock the ability to care for yourself in the best way possible. Reach out to Memphis Nutrition Group for guidance and support toward cultivating the most nourishing, satisfying, and supportive choices!

Blair Mize, MS, RDN, CSSD, LDN, CEDRD-S is co-owner of Memphis Nutrition Group, a nutrition and lifestyle counseling practice offering in-person and virtual nutrition therapy specializing in a non-diet, weight-neutral approach. The Registered Dietitians at Memphis Nutrition Group help individuals reconnect with their bodies, find confidence and clarity in their everyday choices, and create a peaceful, balanced approach to food that tastes good and feels even better. Contact Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com for more information.

Passionate about people, Particular about teeth We proudly offer preventative, cosmetic and restorative dentistry at three convenient locations in Germantown, East Memphis, and Bartlett.

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FOOD+NUTRITION By Kristi Edwards, MS, RDN, LDN

Craving Lighter Foods?

Lean Into It

It’s common knowledge that we tend to crave lighter, fresher foods in the summer as opposed to heavier food in the winter. Sandwiches, fresh fruits and veggies, salty chips…these cravings are natural and actually benefit us! When it’s hot and humid, we need more hydration. Raw fruits and vegetables have higher water content and taste oh-so refreshing. The National Academies of Science, Engineering, and Medicine recently released new recommendations around fluid and hydration. The old advice was eight glasses of 8 oz of water per day. Those daily numbers have risen to 11.5 cups of fluid per day for women and 15.5 cups of fluid for men. The truth is that fluid needs are highly individualized. We need water for a variety of body functions, including temperature regulation, removal of waste from the body, cushioning joints, and improving physical performance. Adequate hydration also helps us to stay awake and alert throughout the day. For many, eight 8-oz glasses of water per day might be adequate for hydration. However, those who are pregnant or breastfeeding, engaging in physical activity and sweat, or living in a hot or humid climate will require more. Sickness, including fever, vomiting, or diarrhea, means water needs are higher. On the other hand, those with certain chronic conditions (such as heart failure or kidney disease) may require less overall fluid each day. The best way to quickly and easily determine our hydration status is to check urine color. It should be a very pale yellow, almost colorless. Some indicators of dehydration include frequent headaches, urine that is dark in color, dizziness or lightheadedness, dry mouth and eyes, fatigue, and extreme thirst. It makes sense that we often find ourselves reaching for cooler and more hydrating foods during the summer months. It all goes back to hydration! Craving foods high in sodium such as chips, pickles, olives, and charcuterie may actually indicate dehydration. When we sweat, we lose electrolytes, like potassium and sodium, so we get a hankering for what our bodies are missing. Our bodies send us signals, and it’s important to pay attention to those natural cues!

Kristi Edwards, co-founder and owner of 901 Nutrition LLC, is a licensed and registered dietitian in Memphis. She has several years of experience in both acute care and outpatient settings, and she is passionate about helping clients ditch dieting for good, through intuitive eating and the enjoyment of food. You can reach Kristi at 901.800.9526 or 901kristi@gmail.com. To learn more about 901 Nutrition or to subscribe to their free newsletter for monthly recipe books, visit 901nutrition.com. You can also follow 901 Nutrition on Facebook, Instagram, Twitter, and LinkedIn.

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LET US BUILD YOUR HOME GYM!

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Crystal Brothers, LMT

As a professional ballerina for 25 years, the combination of Massage Therapy, Pilates, and Essential Oils helped me reach and maintain my fullest potential. My dream has expanded, and I have the opportunity to share my passion for all the things I love, right here at Crystal’s Body Shop.

• Residential and Commercial Equipment

6 Months Free Financing Authorized Dealer for Life Fitness, Cybex, Precor, Hoist, Landice, Body Solid, Spirit, Octane and Inspire

Massage Therapy | Ballet & Pilates | Essential Oils 387 S. FRONT STREET • MEMPHIS, TN

Crystal’s Body Shop 1541 Overton Park | 901-201-1347

901-335-6993 or 901-907-5525

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WEEKEND WARRIOR Photo by Tindall Stephens

Becky Mathis, Triathlete & Runner 46, Manager at OrthoSouth, Head Coach of Women Run Walk Memphis Beginner Runners

FAMILY: Husband Alex, daughter Kayleigh, and two furry canine children Baxter and Bentley.

TEAM PLAYER: I’m a member of Memphis Thunder Racing and a White Hot Multisport athlete

PROUDEST MOMENT: Finishing IRONMAN Chattanooga. After that, anything is possible!

NEXT CHALLENGE: MRTC Road Race Series MY JOURNEY: I used to smoke a pack a day, was 90 pounds overweight, and could not walk up half a flight of stairs. I had to make a change, so I started walking in my neighborhood. One day I thought, “Maybe I can jog from this mailbox to that light pole.” I did it. On my next walk, I jogged a little further. It continued like that for weeks—and the rest is history!

TRIATHLONS: It is time to just be me— not be a mom, a wife, or an employee. It allows me to decompress, stay healthy, and meet and network with wonderful people while I am at it! MY INSPIRATION: I was an overweight smoker not too long ago, and I promised myself I would never go back. That motivates and inspires me to keep going on my fitness journey. I want to be around to see my future grandchildren grow up!

BUCKET LIST: Would love to tackle another full IRONMAN one day and would love to run the Bourbon Chase again!

FAVE JAM SONG: Heavy by Collective soul BEST EATS: Huey’s! Burger and beer! FITNESS PET-PEEVE: Aggressive/rude vehicles on the roads during an event/training ride/run.

INDULGENCE: Red velvet cake—YUM MOTTO: There will be a day I can’t do this; today is not that day. 50

The best time to find a doctor is before you need one. Schedule a wellness visit with Baptist Medical Group and start a healthy relationship with a care team dedicated to keeping you and your family well. Patients have access to online scheduling, online prescription refills and video visits with a doctor who knows you, so you can get the right care when you need it. Visit baptistscheduling.com or call us at 844-837-2433 to schedule an appointment today. Current patients can also schedule virtual visits through the MyChart app or at mychart.baptistonecare.org.

Get Better.

Tried everything? Knees still hurt? Want to avoid surgery?

Let’s talk. At Lendermon Sports Medicine & Stem Cell Center, we believe that stem cell therapy can be used successfully for a variety of issues, including degenerative joint conditions. If you have been told you have “bone on bone” arthritis, or that you are headed for joint replacement surgery, stem cell therapy may be a viable alternative for you. Please call us today to schedule an appointment!

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901.850.5756 LendermonSportsMedicine.com 9950 Crooked Creek Dr Collierville, TN 38017 51

WEEKEND WARRIOR Photo by Tindall Stephens

Cornedius Taylor, Cyclist & Runner 32, Firefighter & EMT at Memphis Fire Department

CYCLING: I have always loved riding bikes since I was a child. After purchasing my first road bike in January 2021, I joined Victory Couch-to-50mile training group. Since then, I have learned the basics of cycling, riding in groups, and completing long-distance rides. Challenging myself beyond my limits physically and mentally is extremely rewarding. I never realized how big of a cycling community Memphis had until I started. The amount of support and love I receive from riding in groups helps me to push for those extra miles. MOST MEMORABLE RACE: The Memphis Hightailers Red, White & Blue ride was by far my favorite cycling accomplishment. There were more than 100 riders. Being new to cycling, I felt intimidated and did not know what to expect. Fortunately, I received encouragement and support from the experienced riders as we worked as a team to finish.

OUT OF THE SADDLE: I love to travel in my free time. A good friend introduced me to hiking on our road trip to Portland, Maine. We visited Acadia National Park and walked the 12-mile trail up to Cadillac Mountain, which had some of the best views. Since then, my goal has been to visit all 62 National Parks in North America and experience that same euphoric feeling.

MOTIVATION: Being fit gives me something to be proud of. It gives me a break from reality. Whether it is cycling, hiking, or running, I always push myself to be better than my last attempt. Also, working for the fire department requires strength and endurance. Fire gear can weigh up to 100 pounds! Not to mention climbing stairs, carrying victims, and putting out fires in extremely high temperatures. 52

UP NEXT: I plan to participate in the

GO-TO JAMS: My choice of music for

MRTC Road Race Series, which includes 5Ks, 10Ks, and the Big River Crossing Half Marathon in November. I am also training for the Vuelta Al Bosque (Tour of the Forest) cycling event in September.

exercising is Reggae. Bob Marley to be specific. Reggae music combined with exercising gives me a relaxed feeling when life around you seems chaotic.

SPEED BUMP: In early 2020, I injured my right knee from running. At that time, I had to decide on finding a different exercise routine. That is when cycling became my passion.

meet Marshall “Major” Taylor. He was the first African American cycling champion in 1899. I have gained an appreciation for his life and legacy as I research the history of cycling.

MUST-HAVE GEAR: I cannot leave the

MOTTO: “If you quit now, you’ll end up

house without my Garmin watch. I have a habit of monitoring my heart rate and steps daily.

right back where you first began. And when you first began, you were desperate to be where you are right now.”

DREAM DINNER DATE: I would like to

Thank you for your votes for Best Yoga Studio!

Thank you so much Memphis and the MidSouth for trusting me to help you be more active, do more of what you love to do and live more with knowledge of how to control your pain.

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NATIONALLY RANKED: Top 1% in Performance Nationally for

Effectiveness and Efficiency in Orthopaedic Care.

This Means Better Care for You in Fewer Visits!

Mention this ad for 50% Off 1-Salt Relax Session

thru September 30, 2021 Call studio at 901-767-YOGA(9642) to schedule a session. 8.25 x 5 Memphis Health Fitness.pdf

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David Grigsby PT, MPT, Cert MDT

256 Germantown Bend Cove Suite 102 • Cordova, TN 901.522.MOR1 (6671) • midsouthorthopaedic.com facebook.com/midsouthorthopaedic

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18-40-62 MILE CYCLE ● 5K RUN ● 1 MILE WALK

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COACH’S CORNER Photo by Tindall Stephens

TRAINER SPOTLIGHT

Allyn Johnson, DDS 33, Dentist & Group Fitness Instructor

Family: Dr. Nathan Johnson and son Davis Ransom Johnson (born 6/3/2021) Where you can work out with me: I teach mat Pilates and Les Mills barre at Germantown Athletic Club My favorite way to work out: I love dancing as well as running or walking out in the fresh air, but Pilates makes me feel the best. Biggest fitness myth: That you can target weight loss by using certain muscles. Weight loss is whole body. You can gain strength and definition in certain areas if you focus on them. Biggest nutrition myth: There’s a magic diet that will solve all your problems. Definitely try something you’re interested in as long as it’s safe, but if it’s something you can’t maintain, the results will be short lived. How much do you have to work out to maintain your fitness? It’s different for everyone. Since I just had a baby I’m trying to regain fitness so try to get up and move at least 10 minutes everyday. Most overlooked body part: Lungs and diaphragm. It’s not sexy, but if you get strong in your breathing you can do anything. Besides everything in life is easier with breathing… except maybe bobbing for apples. If I could have 1 piece of equipment, it would be: My Pilates mat—I take it with me everywhere! Favorite body part to train: Abdominal core. It has the largest variety of moves that work it, and you can incorporate it anytime and anywhere. My fitness idol: The first-time participant or the one who is starting back on their fitness journey because that is the hardest thing to do. Taking that first step makes you the strongest you’ve ever been. My go-to snack: Fruit—I love fresh fruit!!! Always in my fridge: Whipped cream—it goes on so many things and makes them feel fancier

Are you a fitness trainer, workout instructor, or influencer in the industry and would love to share your knowledge with our readers? Send a brief bio and picture to: Amy@memphishealthandfitness.com

Best advice: I’m a huge believer in comprehensive care. You can’t neglect your mental, dental, physical, spiritual, or emotional health and be truly fit. Additionally, I train all my patients, participants, etc. to be their own advocate. Educate yourself on health, learn what you need, and don’t let anyone take advantage of you—especially you! Don’t abuse or neglect yourself.

ACTIVE HEALTH CHIROPRACTIC

Congratulations to Dr. Barry Phillips! Voted Best Orthopaedic Doctor

We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle

We’re honored by the recognition of our Sports Medicine team’s own Dr. Phillips. His dedication to patients and comprehensive orthopaedic expertise are the reasons athletes across the Mid-South seek him out for training advice and injury recovery.

• Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques • Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems

Dr. Phillips is a valued member of an incredibly talented team — all of whom work to provide the region’s best orthopaedic care. Please join all of us in wishing him congratulations for this well-deserved distinction.

• Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself

Barry B. Phillips, M.D. Specialties: Elbow, Knee, Shoulder, Sports Medicine

7844 Farmington blvd Germantown • 901.340.1837 READER’S

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901-759-3100 | CampbellClinic.com Campbell Clinic Orthopaedics

WINNER MEMPHIS HEALTH+FITNESS

@campbellclinicortho

★

September 21 @ 9AM 5K Run/Walk

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Looking to Improve Your Performance Fascial Stretch Therapy is a neuromyofascial manual therapy method which focuses on the connective tissue system rather than isolated muscle treatment.

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Church of the Holy Communion

Come in for our intro session where we will identify mobility dysfunctions and see how to set it free with FST.

4645 Walnut Grove Road - Memphis, TN

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BookIt5K.RacesOnline.com

Benefiting The Emmanuel Center & Books from Birth

Dr. Jeremy Jessop DC

WINNER MEMPHIS HEALTH+FITNESS

★ 901.907.7500 | raptortherapy.com | Memphis’ only Level 3 Fascial Stretch Therapist

JULY

7/17/2021 - MIGHTYMITE TRI - FORREST CITY, AR

AUGUST

8/21/2021 - BROKEN SWORD TRI - CLARKSVILLE, AR 8/21/2021 - MEMPHIS RUNS FOR AUTISM 5K - MEMPHIS, TN 8/28/2021 - FORREST SPENCE 5K - MEMPHIS, TN 8/28/2021 - DYERSBURG STATE EAGLE RUN - DYERSBURG, TN FOR MORE INFO ON ANY OF THESE EVENTS OR TO REGISTER ONLINE PLEASE VISIT: S2FEVENTS.COM

WHERE TO FIND US! DOWNTOWN/ MIDTOWN

Downtown Yoga Blue Plate Café Main Street Dental Stock and Belle Bluff City Coffee G.E. Patterson & Main Lenny’s Grill and Subs Flying Saucer Service Master Madison and Main Across from Law School In Front of Cotton Exchange Miss Cordelia’s Harbor of Health Harbor Fitness Memphis Pizza Café Delta Groove Yoga Fogelman YMCA Medical Building University of Tennessee Area Molly’s LaCasita Breakaway Athletics Lebonheur Hospital Regional One Bikram Yoga Tennessee Brewery College of Optometry Pyramid Liquor Tamp and Tap Parking can be fun Lenny Subs Huey’s Downtown Semmes Murphy Campbell Clinic Kimbrough Wine Lindenwood Church Juice Bar Concourse YMCA Concourse Curb Market Central BBQ U.T. Medical Arts Building Belly Acres Deli on the Square Mind/Body Haus Grivet Outdoors KROC Center Calming Influence Playhouse on the Square CVS Pharmacy Cooper Street Yoga CycleBar Midtown Juice Bar Midtown Muddy’s Bake Shop The Cupboard Ballet Ensemble Lost Pizza Company Inside Out Gym Rhodes College

Library Café Evergreen Yoga Center Café Eclectic Memphis Rox

EAST MEMPHIS Bikram Yoga City Silo Whole Foods Bank of TN Central BBQ MidSouth Ear Nose & Throat & Throat Crescent Center Parking Garage OrthoSouth Club Pilates Jules Posh Food Jewish Community Center MECA Pimentos Babalu Shed Fitness East Memphis Ortho St. Francis Hospital Total Care Imaging Memphis Cardiology Group Mroz-Baier Breast Care Center Dr. Robert Trout Dermatology Nuber YMCA ATC Fitness Patrick’s Pure Barre Superlo Foods Sports Clips CrossFit Hit+Run Southhall Café Southeast Urology Clinic Christ United Methodist Church Mandauu Fitness Arthur’s Wine Ciao Bella Memphis Ortho Group Seikisui Pacific Rim Swanky’s Huey’s Nutrition Bar People’ Pharmacy Better Bodies Yoga Bogies Deli Zen Studios Hot Yoga Plus East Memphis Athletic Club Fleet Feet Novel Bookstore Zup Med Old Venice Pizza Memphis Pizza Café Diagnostic Center

Blue Plate Café The Endocrine Center Phoenix Gaslight Wine & Liquor St. John’s Church Peddler Bike Hotworx Cheffie’s Café Main Library Labelle Wellness Spa Chickasaw Oaks Mall Pro Health Wellness Optometry Group Methodist Primary Group Jason’s Deli Baptist East Medical Bldg Memphis Heart Clinic Highpoint Climbing and Fitness Shelby Farms Visitor’s Center

GERMANTOWN City Silo Owens Enrichment Center Advance Dermatology Trainer’s Studio Germantown Village Wine & Liquor Methodist Hospital Whole Foods Jazzercise Pure Barre F45 Germantown Pike Yoga Mandauu Fitness Swanky’s Taco Wild Beet Salad Co Mellow Mushroom Hotworx Bikram Yoga Nutrition Hub Orange Theory Peak Cryotherapy Ageless Men’s Health ATC Fitness Renew Wellness Spa Forest Hill Grill Craze Nutrition Breakaway Athletics Germantown Athletic Club Germantown Library Baptist Rehab Active Health Chiro Cyclebar Memphis Pizza Café Campbell Clinic UT Med/ West Clinic Memphis Ortho Group Conrad Pearson Urology Gastro Center of Midsouth Foundation Medical

Pick up your copy at one of our community partner locations. For a full list, visit Memphishealthandfitness.com

Wolf River Wellness Allergy And Asthma Care Heart and Vascular Clinic Memphis Internal Medicine McDonald Murrmann Ageless Men’s Health Huey’s Southwind East Shelby Library

CORDOVA Outdoors Inc CVS Pharmacy Mid-South Urology Hotworx Cordova South Dental Implant Center ATC Fitness New Balance Cordova Farmers Market YMCA Bert Ferguson Comm Center Cordova Library Trinity F45 Wolfchase

COLLIERVILLE Central Church Collierville YMCA Collierville Library Pediatrics East Poplar Wine and Spirits Huey’s Fleet Feet Baptist Wellness Center Solutions Medical Clinic Sheffield’s Antique Mall Memphis Pizza Café Peak Potential ATC Fitness Bike World DAC Fitness Huey’s Wholesale Nutrition Cheffie’s Collierville

ARLINGTON/ LAKELAND Club Pilates Orange Theory ATC Fitness LA Fitness Nutrition Spot Hotworx CVS Pharmacy Arlington Fitness Sy Wilson Live Fit Arlington Library Arlington Senior Center Crave Coffee Bar & Bistro The Nutrition Stop

SOUTHAVEN CVS Pharmacy Southaven Library Desoto Healthcare Huey’s Ageless Men’s Health Memphis Children’s Clinic Methodist Diagnostic ATC Fitness Desoto Athletic Club

HORN LAKE CVS Pharmacy Super Drugs

HERNANDO Hernando City Hall

OLIVE BRANCH Olive Branch City Center Southern Family Medical Club for Fitness Harayanan Pediatric Clinic Jane’s Gym Desoto Laser Aesthetics YMCA Olive Branch Advanced Physical Therapy Advanced Derm & Skin CVS Pharmacy Wholesale Nutrition Fitness 24/7 ATC Fitness

BARTLETT St. Francis Rehab St. Francis Hospital Hotworx Bartlett Memphis Judo CVS Pharmacy ATC Fitness Bartlett Library Cole Chiropractic Bartlett Senior Center J.W. Fitness Bartlett Recreation Lakeside Hospital 901 Fitness

WEST MEMPHIS Pancho’s West Memphis Library Delta Orthopedics Chamber of Commerce

MARION Big John’s Shake Shack Marion Library Marion Marketplace

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CHOICE WINNER MEMPHIS HEALTH+FITNESS

★

"Everyone was professional, respectful, knowledgeable and nice.”

"Probably the smoothest, and fastesst medical appt I’ve ever had."

Hand Patient, Memphis (Primacy Pkwy) Clinic

Back Patient, Bartlett Clinic

"Very fast but yet thorough, kind and professional. I WILL return." Knee Patient, Southaven Clinic

11,600+ CLIENTS rate OrthoSouth’s orthopedics

FIVE OUT OF FIVE STARS proving that nobody gets you back to your happy place like OrthoSouth.

ORTHOSOUTH.ORG

Memphis Health+Fitness Magazine August 2021

Articles inside

READERS POLL 2021 WINNERS

Why Dental Care Is an Essential Part of Self-Care

Trainer Spotlight: Allyn Johnson

Weekend Warrior: Cornedius Taylor, Cyclist & Runner

Weekend Warrior: Becky Mathis, Triathlete & Runner

Craving Lighter Foods? Lean Into It

Green Tomato Gazpacho

9 Keys for Self-Care and Attuned Eating

Fresh Spinach Breakfast Wraps

FETA & DILL Turkey Burgers

6 Tips To Plan a Rejuvenating Vacation (not a stressful one)

ULTRARUNNING BUCKET LIST: The Rim2Rim2Rim

Back on the Bike After Injury

Guys, It’s Time To Up Your Self-Care

Heal Trauma Holistically

Editors’ Picks For Self-Care

A Lifetime of Self-Care

7 Ways To Use Music Everyday For Better Emotional Health

Strategies to Ease Soreness After a Workout

Beating the Hustle & Prioritizing Wellness

Get Rid of Daily Stiffness & Pain With Myofascial Release