At Regional One Health Cancer Care, the same physicians who help establish national standards for treatment and innovation also provide personalized treatment directly to patients. Our expert medical and surgical oncologists can deliver the comprehensive care Mid-South patients need to live full, healthy lives.
Dr. Muhammad Hamid, Dr. Swapna Thota and Dr. Noura Elsedawy are part of an exceptional team of hematologists. Ask your primary care provider for a referral to access elite cancer expertise right here in Memphis.
Extracorporeal Shockwave Therapy at Campbell Clinic offers relief with minimal downtime.
Shockwave therapy uses targeted waves to stimulate your body’s natural healing process and treat injured tendons, ligaments, or other soft tissues. When conventional treatments fall short, our specialists can help you get back to your training routine with:
• A non-invasive alternative to surgery and medication.
• Only clinic in the region offering Focused Shockwave Therapy.
• Significant improvement after just a few sessions.
• Affordable care at $200 per session.
Campbell Clinic has the experience you want with the expertise you need.
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2025 Red Boa Bash
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Join the 1,000,000 Pound Movement
New year, new possibilities! More than one-third of our community is at higher risk of life-threatening conditions due to obesity. Whether you want to lose some extra weight, try healthier recipes or live a more active lifestyle, Healthier 901 is here to help. Join us in the 1,000,000-pound challenge and help build a healthier Mid-South. Download our free wellness app to track your progress, find events, access discounts and more – all at no cost. Make 2025 your year and join the movement today. Thank you to our
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Amy Goode | Publisher
Amy is passionate about growing the health and fitness community, as she’s done for the last 28 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.
Angelique Nihen | Editor
Angelique is an editor, writer, graphic designer, and advertising/marketing professional. A long-time SAG-AFTRA member, she also works and performs professionally as an actress, singer, and dancer. A Temple University graduate, she enjoys swimming, biking, painting, sewing, reading, and traveling.
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
Zoe Harrison | Contributing Writer
Zoe is a biomedical engineer with a focus in medical writing, and has authored a number of publications in scientific journals. She is a native Memphian and is a passionate runner, yogi, and weightlifter. In her free time, she enjoys cooking and playing with her golden doodle, Sully.
Lucy Modzelewski | Contributing Writer
Lucy is a branding and marketing professional and native Memphian. An avid runner, she enjoys running on the Green Line with her husband and participating in races throughout the year.
Shlomit Ovadia | Contributing Writer
Shlomit Ovadia is a Content Strategist for a Colorado-based nonprofit, where she currently lives and enjoys all the outdoors lifestyle has to offer. In addition to her freelance work in writing and editing, Shlomit’s poetry and creative pieces have been published in various literary journals including Grande Dame Literary and Sad Girls Club Literary Blog.
Maya Smith | Contributing Writer
Maya is a native Memphian who is passionate about living well and helping others do the same. She is a fitness instructor and personal trainer at a local gym. In her free time, Maya enjoys kayaking, photography, swimming, and enjoying the outdoors.
Amanda Tompkins | Contributing Writer
Amanda Tompkins is a freelance writer living life part time above the arctic circle. She works as a remote village optometrist in the Northwest Arctic Borough of Alaska. When not in AK, she lives in Midtown Memphis with her family and three pups. She enjoys kickboxing, circuit training, camping, hiking, kayaking and mountain biking.
Beth Wilson | Contributing Writer
Beth Wilson is a native Memphian and the Founder and CEO of Wilson Public Relations. She is an avid runner and hot Pilates enthusiast, and is extremely passionate about her work and the Memphis Tigers. She also enjoys traveling, speaking about and mentoring others on their entrepreneurial journey, and advocating for women and mental health.
PLACE :
Relieve Pain and Move Better: Dr. Daniel Smith Joins Cole Pain Therapy Group
For over 40 years, Cole Pain Therapy Group has been a trusted name in Memphis, dedicated to helping individuals move better, feel healthier, and live pain-free. Built on a legacy of exceptional care, Cole Pain Therapy Group combines experience, innovation, and compassion to deliver personalized solutions that make a lasting impact.
Continuing this tradition of excellence, Cole Pain Therapy Group proudly welcomes Dr. Daniel Smith, a skilled chiropractor with advanced training and a passion for helping patients achieve their health goals.
Dr. Smith is no stranger to Cole Pain Therapy Group. He began his career there as a certified chiropractic therapy assistant, where he gained firsthand experience working alongside the team to help patients find relief and recovery. Witnessing the transformative power of chiropractic care encouraged Dr. Smith as he prepared for a doctoral program in chiropractic. Today, he combines his deep appreciation for patient care with years of chiropractic training to address pain at its root and help individuals return to the activities they love.
Recently graduating as a Doctor of Chiropractic from Logan University, Dr. Smith brings contemporary knowledge and training to the practice. He holds certifications in dry needle therapy, Active Release Therapy (ART-Spine), Selective Functional Movement Assessment (SFMA), and Cox Flexion/Distraction — advanced techniques that allow him to deliver personalized, results-driven care. Whether patients are recovering from injuries, managing chronic pain, or seeking to improve overall physical function, Dr. Smith’s approach focuses on restoring strength, mobility, and confidence.
“Before embarking on my chiropractic education, I had the privilege of working as a clinical assistant here (Cole Pain Therapy Group), where I discovered my passion for becoming a chiropractor,” says Dr. Smith. “I am deeply committed to helping individuals achieve optimal health by addressing the root causes of their issues rather than merely managing symptoms.”
Dr. Smith’s addition to the team strengthens Cole Pain Therapy Group’s mission to provide modern, compassionate care to the Memphis community. By blending effective and gentle care with a focus on patient empowerment, he upholds Cole Pain Therapy Group’s long-standing commitment to helping individuals live pain-free, healthier lives.
To experience the care Memphis has trusted for over 44 years, schedule your appointment today. Call 901.377.2340 or visit ColePainTherapyGroup.com to get started.
A Peer-Led Health Revolution in Germantown
How likely are you to take advice from a peer rather than an authority figure? Houston Hearts, a 100-member student leadership group dedicated to heart health, is more than just a club — it’s a movement committed to promoting health, safety, and wellness across the Germantown district.
Founded by Andrew Martin, the Health Director of the Germantown Municipal School District, Houston Hearts emerged from his desire to stay engaged with students after being promoted from his former physical education position. The club not only coordinates and leads health and safety training on CPR and AED certifications, but over the past year and a half, it has expanded to cover all aspects of health, including yoga classes and nutrition workshops. This initiative empowers students to lead by example and inspire their peers to embrace healthier lifestyles.
Houston Hearts’ student ambassadors, recruited from the district’s six schools, have ensured that all district buildings are certified compliant with Project Adam Heart Safe, a rigorous protocol that sets a high standard for readiness in the event of a cardiac emergency.
“I think it’s important because I don’t think there’s an age limit when someone can step up and save a life,” Andrew explains. Last year, an ambassador remembered the Heimlich maneuver from training and saved a classmate from choking at lunch.
As students began finding more ways to promote healthy messages, Houston Hearts expanded its activities. The group now participates in several Germantown community fitness events, such as the Germantown 5K Color Run, where they lead warm-ups and provide pacing tips. They also conduct yoga and meditation sessions before school and visit middle school PE classes to lead drills in basketball, dance, cheer, pickleball, gymnastics, and more, under adult supervision.
“The kids meet with me to present what they want to teach. As a former PE teacher, I help coordinate, coach, and supervise these trips,” says Andrew.
“It’s crucial for kids to stay actively engaged. Research shows that an active brain retains academic information better, leading to better overall health,” he adds. “We aim to develop active learners for life. By having high school students demonstrate various physical activities to their younger peers, we show that health isn’t one-size-fits-all, encouraging broader participation.”
Recently, Houston Hearts introduced the Student Health Advisory Council (SHAC), which conducts workshops on topics ranging from proper handwashing to healthy school snack ideas.
“We’re integrating all these health concepts into peer-to-peer education,” Andrew explains. “The most rewarding part is seeing students take the lead and charge on something they recognize as important.”
IG: houstonheartsclub
FB: Germantown Coordinated School Health By
GYMGUYZ Brings Convenient, Customized, and Creative Workouts to Homes and Businesses in Memphis
GYMGUYZ, the world’s largest in-home and on-site personal training franchise, is expanding to now serve the Memphis area. GYMGUYZ utilizes a fleet of bright red, branded vehicles to bring certified personal trainers, equipment, and workouts right to customers’ doors. The incredible convenience of the service, along with its highly customized workouts, create dramatic results for those clients looking to start a new fitness routine or work out more frequently and consistently.
Owned and operated by Marcus and Michele Martinez, the husband-and-wife duo are excited to bring GYMGUYZ to their home community of Memphis. Driven by a strong entrepreneurial spirit, they began exploring opportunities to establish a meaningful business of their own. As parents of five active children involved in sports, they sought a venture that aligned with their lifestyle. Michele, a former Division 1 athlete, and Marcus, who is also highly active, wanted a business that reflected their values — and they discovered that GYMGUYZ was the perfect fit. They also recognized the growing demand for in-home fitness services, as more individuals choose to work out at home rather than at the gym.
“We were instantly attracted to GYMGUYZ because we recognized a significant need in our community for personalized, in-home workouts,” said Marcus. “Our mission is to empower everyone seeking to enhance their physical health and overall well-being. With GYMGUYZ’s tailored workout programs, we can also provide support for individuals with disabilities and physical limitations — groups that are often overlooked. We couldn’t be more excited to contribute to our community’s journey toward achieving their goals and improving their quality of life.”
GYMGUYZ uses a variety of customized fitness programs, including strength training, cardio, sports conditioning, weight loss and toning, senior fitness, youth and teen fitness, assisted stretch, and nutrition counseling to help people reach their health goals. Training sessions are available to individuals and groups, such as couples and families. GYMGUYZ’s nationally accredited Certified Personal Trainers are fitness experts who employ various techniques and tools to ensure clients get excellent results. No two workouts are ever the same, but they are always fun and challenging. GYMGUYZ has no monthly fees like a gym, and the first session is always free.
Currently, GYMGUYZ serves over 1,300 cities across three countries and continues growing rapidly as in-home and on-site workouts grow in popularity. Due to its success in the consumer market, GYMGUYZ has recently expanded its capabilities outside of in-home workouts, now offering fitness programs at corporations, schools, hospitals, and residential communities including apartment complexes and senior living centers.
For more information on GYMGUYZ in Memphis, please visit Gymguyz.com/greater-memphis/ or call 901.716.8057.
By Shlomit Ovadia
Inner Alchemy in Paradise: Your Healing Journey Awaits
A lot can change in one week. Commit to healing this spring at the Alchemy in Paradise Retreat, April 27 – May 2, 2025, a transformative wellness experience that brings Memphians to the Dominican Republic for a week of inspiration, exploration, and meaningful connection.
Led by a collaborative team of Memphis-based healers — Anna Cordona, Katie Billings, Tori Anito, and Jarquez Smith — the all-inclusive retreat will gently guide guests towards a reconnection with self through play, to release old patterns and repressed feelings, and to embrace a life filled with joy and purpose.
Over the past year, Katie and Anna have hosted free community sound baths in the Crystal Grotto with groups of 50-75 guests. Through their service, the women have fostered a network of like-minded individuals in Memphis who stay in touch regularly.
“People are always sticking around to chat or grab lunch at City Silo afterward,” Anna says. “When they find out about one thing, they immediately go to the next one,” of the group’s welcoming yet tight-knit group.
Every sound bath is unique, featuring different guest teachers and local musicians. Past guests include Marcella Simian, Drue Sherrod, JD Westmorland, and Michael Graber. “It broadens the community of sound healers as well as people’s ideas of what sound healing is,” Anna explains.
Their upcoming retreat, Alchemy in Paradise: A Rebirth of the Inner Child, is an extension of the community Anna and the other retreat teachers have fostered in Memphis, through their various gigs at local spots like Yoga and Play, Dose Pilates, Delta Groove, and Lucya Hygge.
“All the teachers want to share their personal experiences of how inner alchemy has changed their lives” to help relieve past traumas. This practice includes meditation, mindfulness, breathwork, journaling and self-reflection, energy work, and time in nature.
A plethora of exciting, planned excursions await guests at the retreat, including ziplining through the jungle, riding on horseback to visit a local waterfall, daily alchemy training and yoga, sound healing, guided meditation, ecstatic dance, and workshops geared towards cultivating self-love and adoration through creative mediums.
The lineup, while fun, is intentional. “These activities are planned to reconnect us with that inner child part of us that we are encouraged, almost demanded, to shut down and forget,” comments Anna. Through nature, adventure, judgment-free introspection, and self-love, people can begin discovering and bonding with their true selves.
All of this will take place in the jaw-dropping scenery of the Dominican Treehouse Village. This sustainable, eco-friendly resort offers locally sourced, organic meals, stunning treehouselike accommodations, breathtaking vistas, and more, plus the company of other wellness-oriented Memphians.
“I’m just really excited about how people’s lives are going to shift after this retreat and how much more freedom, confidence, and support they will have going forward,” says Anna.
Book your spot today for just $2,111. Easy and flexible payment plans are available. Reach out to annae702@gmail.com for more information.
IG: TheMemphisSoundHealer
TikTok: TheMemphisSoundhealer
By Kathleen Goldberg
Intimacy and the Pelvic Floor
WHAT IS THE PELVIC FLOOR?
The pelvic floor is a group of muscles that make up part of your core. They work together with your abdominals, diaphragm, back, and hip muscles to provide stability to the spine and pelvis and facilitate pain-free movement.
THE FIVE MAJOR FUNCTIONS OF THE PELVIC FLOOR INCLUDE:
1. Organ support
2. Core stability
3. Reproductive and sexual functioning
4. Bladder and bowel control
5. Optimal breathing and circulation for the abdomen and pelvis
WHAT DOES THE PELVIC FLOOR HAVE TO DO WITH INTIMACY?
Because of its role in reproductive and sexual functioning, the pelvic floor can significantly increase (or decrease!) intimacy. Muscles that are tight and over-active can make it very difficult to achieve arousal (or even the Big O) or cause pain. Muscles that are weak and under-active may not be strong enough to allow for any intense sensation. Weak muscles could also mean there is not enough blood flow to the necessary sensitive areas.
There is also a huge mind-body connection, not only with intimacy but also with the pelvic floor. Studies show that high levels of stress correlate with clenching of the pelvic floor. We all know that stress can show up in very different ways! For example, if you tend to clench your jaw when you feel stressed or anxious, there is a strong chance that your pelvic floor is clenching, too. And if those muscles are too tight to do their job, then any of those five major functions could be greatly impacted. Releasing tight muscles (or strengthening weak ones) can help enhance pleasure and allow for pain-free intimacy.
Kathleen Goldberg,
PT, DPT, PCES, CAPP-Pelvic,
HOW CAN PELVIC FLOOR PHYSICAL THERAPY HELP?
Working with a physical therapist who is a certified pelvic specialist is a game-changer. When you work with Origin, you work with therapists who will help you understand your symptoms and develop a treatment plan that is right for you. Sometimes, it’s hard to know if your muscles are over-active and tight or under-active and weak — that’s where we can guide you.
During our visits, you can expect a comprehensive evaluation, including your spine, hips, and pelvis. Your pelvic floor can be evaluated internally or externally, depending on what is right for you (or your preference). Then, with exercises, manual therapy, education, and lifestyle modifications, we can make a huge impact on your quality of life — and, yes, even with intimacy.
With Origin, you can work with a physical therapist face-to-face (like if you come to see me in Bartlett!) or even virtually. You can also check out Theoriginway.com for blogs on different pelvic health topics by our expert team.
Never give up hope! Change and healing are always on the horizon. Let’s get started!
is a physical therapist with specializations in pelvic floor therapy and skills in orthopedics and manual therapy. She provides one-on-one care for both men and women and sees patients in Bartlett. For appointments, call 901.907.0246.
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A stroke is a life-changing event that can impact your physical, mental, and emotional health — but with proper rehabilitation, many stroke patients can regain independence and quality of life.
Regional One Health’s Inpatient Rehabilitation Hospital recently earned stroke accreditation from the Commission on Accreditation of Rehabilitation Facilities. That means our Stroke Specialty Program meets the most rigorous national standards for patient care.
As Inpatient Rehabilitation Hospital Medical Director, I collaborate with a highly trained team of rehabilitation specialists to care for patients who are hospitalized after a stroke. Regional One Health also offers outpatient rehabilitation for stroke patients, which allows them to continue to make progress and improve their health after they are discharged.
Stroke rehabilitation focuses on restoring physical and mental function, improving symptoms, and enhancing quality of life.
We recognize that every patient has different strengths, preferences, and needs, and we use the latest research and evidence-based practices to develop individualized treatment plans.
Stroke rehab should start as soon as possible after a stroke, ideally while a patient is still in the hospital. The earlier a patient begins rehabilitation, the better their chances of recovery.
Initially, we focus on basic functions like walking and overall mobility, speech, and activities of daily living like showering, going to the restroom, and getting dressed.
As the patient’s strength, stamina, and function improve, therapy can address more specific issues. For example, if a patient plans to return to work, we can provide exercises that mimic job tasks. If they have a hobby that requires certain movements, we focus on regaining those skills.
We offer comprehensive therapy services.
Physical therapists focus on large motor skills to improve movement, strength, and coordination. They help patients regain the ability to walk and improve use of their arms and legs.
Occupational therapists address smaller motor skills used during daily tasks, including cooking, cleaning, and self-care.
Speech therapy helps people who have speech and communication deficits, as well as cognitive issues like problems with memory and concentration. Our speech-language pathologists can also address swallow disorders.
Along with teaching patients exercises aimed at restoring strength and function, our therapists can help patients learn new ways of performing tasks if needed. This includes using various forms of assistive technology, such as tablets and apps for speech and concentration issues or a cane for problems with walking or balance.
For many patients, stroke rehabilitation pays off in a big way.
It helps patients restore function, regain independence, adjust to limitations, and manage changes in mood, memory, and cognition. Rehabilitation also has a strong education component, so it can prevent complications and help reduce the risk of the patient suffering another stroke.
With the right therapies and support from a dedicated team of professionals, many patients can make significant progress in regaining their independence and improving their quality of life.
By Dr. Reza Ahmadian
Silent Signals:
Recognizing the Hidden Warning Signs of Heart Disease
What are the specific warning signs or symptoms that suggest the possibility of underlying heart disease?
Cardiovascular disease is the number one cause of death in both men and women in the United States. What complicates the matter is that the clinical presentation is not always the same between individuals. The three main symptoms to always keep in mind are chest pressure/discomfort, shortness of breath, especially with activity, and palpitations.
First, not all patients describe their chest syndrome as pain. The word pain can be misleading as most describe it more as a squeezing or pressure sensation. When this is present, it is important to relate it to the presence or absence of exertional symptoms. If one is experiencing chest discomfort with activity that improves with rest, this is concerning for underlying coronary artery disease. At this point, you will need to see a cardiologist for testing to rule out a significant stenosis in the arteries that feed the heart muscle.
Next, shortness of breath with exertion can also suggest a stenosis in the heart arteries but can also be seen with other cardiac problems such as significant valvular heart disease or heart failure. Associated symptoms may include swelling in the legs and/or abdomen and difficulty lying flat to sleep at night. The patient may describe having to sleep on an incline to avoid shortness of breath. In this case, the patient will also benefit from an echocardiogram to evaluate cardiac structure and function in addition to testing for coronary artery disease.
Finally, palpitations also often suggest an underlying cardiac diagnosis. This may be described as the sensation that the heart is skipping beats or fluttering. Some patients can also describe a rapid heartbeat that occurs intermittently. There are a host of arrhythmias that could be involved, with some also being associated with severe secondary cardiovascular issues. Specifically, atrial fibrillation or atrial flutter, especially in those with other underlying diagnoses such as diabetes and hypertension, can increase your risk for stroke. This needs to be diagnosed so that the appropriate medications can be started to lower the future risk for neurovascular events.
A patient can be screened initially with an EKG. Unfortunately, EKGs are often unhelpful if the patient is not actively having symptoms at the time of the tracing. Therefore, a Holter monitor or event recorder will often be ordered by a cardiologist to obtain data over a range of 24 hours to 30 days.
In summary, if the patient is experiencing chest pressure/discomfort, shortness of breath, or palpitations, especially with exertion, it is of utmost importance to get evaluated by a cardiovascular specialist. A host of underlying cardiovascular diagnoses may be contributing to symptoms and should not be ignored, given the high risk for morbidity and mortality associated with coronary artery disease and congestive heart failure.
completed his Cardiology fellowship in San Antonio and served 11 years in the US Air Force, reaching Major.
joined the Stern Cardiovascular Foundation in 2019, specializing in General Cardiology and cardiac imaging. For more information or to schedule an appointment, visit Sterncardio.com or call 901.271.1000.
Dr. Reza Ahmadian
Born in Memphis, he
Stern Cardiovascular Foundation is recognized as among the largest medical research facilities in the country and provides state-of-the-art diagnostics and treatment of all aspects of cardiovascular disease, including arrhythmia, hypertension, coronary artery disease, congestive heart failure and cardiac valve disorders. Stern Cardiovascular Foundation is where you’ll find the best Cardiologists in the Mid-South. Repeatedly recognized by local, state, and national agencies as experts in cardiovascular care, Stern’s 45 board certified physicians treat their patients with compassion, commitment, and responsibility. For over 100 years, the Stern Cardiovascular Foundation has delivered on its mission of Excellence in Cardiovascular Medicine, Research, and Patient Care.
By Shlomit Ovadia
The Power of Prevention with Dr. Leah Tonkin
Dr. Leah Tonkin, MD, MBA, DipABLM, is guiding people towards healthier, cancer-free lives through her preventative medicine practice at West Cancer Center’s wellness branch, Lifesigns. Her work emphasizes the six pillars of Lifestyle Medicine to build positive habits that can significantly impact well-being and longevity.
Lifesigns stands out as the only comprehensive clinic in the midsouth dedicated to prevention and early detection. Their clientele is diverse, including those wanting annual screening, athletes, cancer (both during treatment and in remission) patients, individuals at high genetic risk, and people managing chronic diseases.
“I believe preventative care helps people change their outcomes everywhere,” Dr. Tonkin states. She cites staggering statistics: six in ten American adults have at least one chronic disease, and four in ten have two or more. At a recent oncology conference, Dr. Tonkin presented evidence that suggests 75-90% of chronic diseases, including many cancers, are preventable through lifestyle changes.
Every patient’s journey at Lifesigns begins with comprehensive screenings such as mammograms, EKGs, x-rays, ultrasounds, hearing tests, and extensive blood work.
Dr. Leah Tonkin (right) pictured with her daughter
After the initial screening, providers like Dr. Tonkin provide patients with take-home, personalized lifestyle modifications based on the six pillars of health: nutrition, physical activity, stress management, sleep, social connection, and avoiding risky substances. Tonkin ensures the plans are practical and attainable, introducing small, achievable steps to make significant health improvements.
“There are simple ways to make recommendations palatable, such as adding five fruits and vegetables daily or walking 10 minutes after each meal to reduce blood sugar and improve metabolic health,” Dr. Tonkin explains. “We also emphasize social connections to improve emotional resilience and encourage healthy behaviors — bonus if you can work this into some active time!”
With obesity ranking as the second leading cause of cancer, Lifesigns supports patients in achieving weight-loss retention through SMART-ER goals (specific, measurable, attainable, relevant, and time-bound). The added two letters (for evaluation and review) promote “long-term thinking so people can adapt and modify to their everyday world without giving up,” she says.
“I believe preventative care helps people change their outcomes everywhere”
Originally a physics major in college, Dr. Tonkin’s career path shifted to pre-med after she was in a motorcycle accident at 21. Then, after working early on with gestational diabetes patients, Tonkin saw how blood glucose control was just one of the many ways lifestyle modifications can alter the course of someone’s fate.
Dr. Tonkin practices what she preaches, staying active with her friends and family. She and her daughter completed yoga teacher training at Hot Yoga Plus and take classes together. She enjoys rucking, which is walking with weighted vests to enhance strength, endurance, cardio, and bone health with her family and friends, and rock climbing with her son.
With the New Year recently behind us, Dr. Tonkin says people might be feeling overwhelmed by their resolutions. Her advice: focus on fun, positive goals that bring you joy, and find ways to introduce small changes. Whether it’s taking the stairs, swapping out an ingredient in our food, or finding a moment of connection with friends, Dr. Tonkin is confident we can all enhance our overall health and happiness for the long run.
To book an appointment today or for more information, visit Lifesigns.com or call 901.685.5520.
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Jessie Tretter, 39 & Wyatt Pendleton, 30
THEIR STORY
Jessie Tretter and Wyatt Pendleton are deeply connected through their love of dance. They met while both were dancers at the Rochester City Ballet in western New York. They have been together for five years and are integral parts of the Memphis Ballet community. Jessie manages Ballet Memphis Pilates + Wellness program and teaches Pilates at mind/body HAUS and the YMCA. Wyatt is a company artist with Ballet Memphis. When they are not dancing or training together, Jessie and Wyatt enjoy a nice dinner where they can sit and talk.
THEIR PATHS TO FITNESS
As lifelong dancers, fitness is part of Jessie and Wyatt’s lifestyle. In addition to dancing, they took up cross-training to stay strong and injury-free, and now enjoy incorporating in a good hike or a run together, as well as Pilates and yoga.
Jessie loves to bring Wyatt into Pilates to help solve any problems he has with stiff or painful joints resulting from the wear and tear of his dancing. On the other hand, Wyatt cares for Jessie by encouraging her to take breaks and prioritize self-care rather than overworking herself.
THEIR STRENGTHS & ACCOMPLISHMENTS
Wyatt admires Jessie’s determination and ability to achieve anything she puts her mind to through her grit and will. “She won't ever take the easy way through something and will keep working harder until she achieves her goal,” he says. Jessie loves Wyatt’s perspective, as he is analytical and extremely creative. “Wyatt has this amazing sense of self that fuels him to push himself, take risks, and enhance his dancing artistry,” Jessie says.
Jessie is proud of being able to perform as a dancer until age 37 instead of retiring at age 24 as she had initially planned. She also ran a 10K last year, a major feat as she previously did not enjoy running. Wyatt reflects on his accomplishment in performing Trey McIntyre's "In Dreams," an exhausting yet rewarding performance for dancers that requires intense strength, stamina, and artistry. He also ran a 25K trail race last year and plans to continue trail racing.
THEIR GOALS & ADVICE
Jessie and Wyatt advise those seeking fitness to make it fun! They emphasize the importance of using exercise as a freeing escape rather than a chore. By finding something you can stick with, a community that brings you joy, and prioritizing rest, success is inevitable.
Wyatt’s future plans include running another 25K and perhaps a marathon while continuing to dance healthily. Jessie aims to grow as a Pilates instructor and obtain her instructor trainer certification for STOTT Pilates, enabling her to train aspiring instructors.
Dale Sanford & Molly Sanford, 41
THEIR STORY
Dale and Molly met for the first time at a Gold's Gym in Georgia during their freshman year of college, where Molly was training as a competitive cheerleader at the University of West Georgia, and Dale was a self-proclamation head. Dale and Molly have been together for 22 years and married for nearly 17 with 10-year-old twin daughters. Dale is a coach and owner of BPC Performance Coaching, and Molly is a kindergarten teacher at Forest Hill Elementary. On the rare occasion that they are off parenting duty, Dale and Molly enjoy eating tacos and visiting local breweries.
THEIR PATHS TO FITNESS
Dale and Molly are both lifelong athletes. Dale played football, track, and wrestling growing up, and started lifting weights at 13. In his early 20s, he got into endurance sports, and has been coaching endurance athletes for the last 16 years. “Being out of shape would be bad for business,” Dale jokes. “But I've always loved feeling capable, and it's been even more of a driving force as I entered my 40s,” he says.
Molly grew up active in competitive gymnastics and cheerleading, eventually leading to collegiate cheerleading and coaching. Because she enjoys the social aspect of fitness, Molly quickly found a group to join for runs after moving to Memphis. The Sanfords prioritize remaining active as a family and involving their daughters in hikes, rock climbing at High Point, or simple challenges as often as possible.
THEIR STRENGTHS & ACCOMPLISHMENTS
Molly admires that Dale has turned his hobby into his job and is incredibly proud of what he’s built with BPC and his unwavering commitment to his fitness, business, and family. Meanwhile, Dale is inspired by Molly’s ability to make time for her fitness despite her busy schedule as a mom and teacher.
Dale is proud that his weightlifting abilities have not diminished with age, and his current cardiovascular fitness has improved. He even saw his hard work pay off by making a national podium at the USA Triathlon National Championships. Molly has accomplished half marathons and was part of a national championship-winning cheer team in college, but her greatest pride comes from how capable she feels with her level of strength and fitness. Dale and Molly recognize how rewarding it is to see their daughters become curious about their strengths and challenge themselves.
THEIR GOALS & ADVICE
For the Sanfords, consistency is key. Dale advises others to seek consistency by building positive habits, and Molly recognizes the importance of starting without expectations and letting efforts build over time.
Dale plans to continue striving to help others reach their health, fitness, and sports performance goals through BPC, and he is also participating in plenty of racing this year. “When you are very competitive, expectations are the killer of fun,” Dale says. Meanwhile, Molly’s goal is to continue being strong for her family. “Dale and I have seen firsthand the impact of family members not prioritizing their health, strength, and stability. I’m determined to build and maintain a strong foundation so we can continue adventures together for years to come."
Ehizele Osehobo, 32 & Michaela Osehobo, 29
THEIR STORY
Michaela is a mental health therapist and yoga teacher at Hot Yoga Plus, and Ehizele is a neurologist at Semmes Murphey Clinic. Their paths first crossed at a mutual friend's high school graduation party, but according to Ehizele, he has no memory of that first meeting. When Michaela saw him again later in college, she reintroduced herself, and Ehizele made a point never to forget her again. The Osehobos have been together for 11 years and married for five, and though they are self-proclaimed homebodies, they enjoy venturing out from time to time to find good restaurants.
THEIR PATHS TO FITNESS
Ehizele started lifting weights in college for aesthetic reasons. During his journey to become a doctor, he learned about the body's biochemical pathways, and now his specialty focuses on the prevention and emergent treatment of strokes and brain bleeds.
Michaela danced and performed in color guard through college. She decided to pursue a psychology degree in college, and while getting her master's in counseling education, she found a passion for yoga and the mind-body connection. As a couple, the Osehobos used to run and go to the gym together frequently, but lately, they have been more keen to fit in a Pilates or yoga practice together at home.
THEIR STRENGTHS & ACCOMPLISHMENTS
Ehizele recognizes that staying fit and healthy is all about accountability. Because Michaela teaches and practices yoga daily, Ezhizele is inspired by her to find time to be active even after a long day at the hospital. Meanwhile, Ehizele helps Michaela remember to diversify her movements and mix in some cardio and strength training outside of her yoga practice.
Overall, Ehizele admires Michaela’s ability to connect with people. “The students she teaches, her therapy clients...everyone who meets her loves her,” he says. Michaela, on the other hand, admires Ehizele’s balance of tenacity and humor. “He is the most hardworking, organized, thorough, hilarious person I know!"
Physically, Ehizile was proud to be able to do 20 pull-ups straight a few years ago. But overall, his proudest accomplishment is enhancing the health of his patients as a neurosurgeon. Michaela is pleased to have completed 365 days of yoga in 2021 and 366 in 2024, reminding her of her physical and mental strength even during a challenge.
THEIR GOALS & ADVICE
The Osehobos preach consistency and have found it beneficial to each of their fitness journeys. “Doing 15 minutes of something each day is better than doing an hour of work occasionally,” they reflect. As for their future goals, Ehizele looks forward to getting back into running, and Michaela is practicing holding a handstand without a wall nearby. Michaela also plans to launch a YouTube channel focused on yoga, Pilates, and mental health this year. In the meantime, you can catch Michaela teaching at Hot Yoga Plus and follow her on Instagram at @MickeytheYogi.
Frank Fournier, 49 & Amber Fournier, 46
THEIR STORY
Frank and Amber were college cheerleaders at the University of Detroit, Mercy. While Amber was not on the market when she and Frank first met, he was patient and swooped in as soon as she was single! They have been together for over 26 years and are each other's cheerleaders, fitness companions, and parents to two rambunctious adopted dogs. Frank is an engagement director for a local IT staffing company, and Amber is an architect and owner of a local architecture firm. The couple also loves traveling to races in their free time — a long weekend in Arkansas for the Sylamore 25/50k, a Labor Day triathlon in Detroit, and the NYC Marathon are among their favorites.
THEIR PATHS TO FITNESS
Frank and Amber stayed in great shape during college cheerleading and wanted to maintain their fitness after graduating. They joined a gym, signed up for 5K races, and tried anything that sounded fun! Now, the Fourniers are triathletes and marathoners, each of whom has run three Boston Qualifiers in the last two years. Frank and Amber like to swim with their group at the Jewish Community Center, ride with cycling buddies, and run almost all their long runs together to train for their many races. “We're always together. We're insufferable!” the Fourniers joke.
THEIR STRENGTHS & ACCOMPLISHMENTS
Frank respects Amber’s organization, saying, "She has every workout for the month on her calendar before the previous month has ended, stays devoted to her plan, and hits her workouts.” Her organization has made him more serious, and he credits her influence with how much faster he is in his 40s than in his 30s.
Amber praises Frank for his hilarity and his creative sense of fun. “No matter where we are or what we are doing, he is cracking a joke or thinking up some kind of activity to increase our enjoyment in even a mundane task."
THEIR GOALS & ADVICE
Frank’s goal is simple: he wants to continue to surprise people by his age, which seemingly contradicts his youthful and fit appearance. He hopes that his fit appearance encourages people to pursue fitness. “I don't think people are really all that impressed with age group awards or marathon times,” he says, “but when you seem like you have the fountain of youth, I think that's inspiring.
Amber reflects on the importance of trying new activities, even if they are not immediately interesting. She thought she was not interested in distance swimming or road biking, but has now finished all three Ironman 70.3 races hosted in Memphis!
Monte Masters, 59 & Toi Masters
, 57
THEIR STORY
Toi and Monte Masters had a serendipitous love story — they lived across the street from each other during high school, started dating in college, and have been married for 36 years. Monte is the Director of Marketing for Medtronic, Inc., and Toi is a Financial Analyst for Commander, Navy Installations Command. They are proud parents of two. In their free time, aside from cycling together, Monte and Toi enjoy walking along the river and treating themselves to MemPops afterward.
THEIR PATHS TO FITNESS
Monte and Toi were fit growing up; Monte played baseball and was in Jr. ROTC, and Toi was a cheerleader and ran track and cross country. Additionally, their mothers worked out together, which further inspired them to be active. Now, they are passionate about cycling and riding together or with several local cycling groups, including the Major Taylor Memphis Cycling Club, Memphis Hightailers Bicycle Club, and Grip and Grind Cycling Group. Monte also rides with the Men of the Omega Psi Phi Fraternity Inc. Biking Bruhz Cycling Team, and Toi is a member of Black Girls Do Bike. Toi is also a trainer at Apex Personal Training. They blend their love of cycling with their love for travel by renting bikes during vacations to tour the cities they visit. Aside from cycling, the couple loves trying new adventurous activities like swimming with sharks, zip-lining, and rappelling into caverns.
THEIR STRENGTHS & ACCOMPLISHMENTS
Toi and Monte find strength through partnership and can always count on one another to provide assistance and support during their cycling ventures. Monte praises Toi for her focus and commitment, inspiring him to achieve his goals. Toi recognizes Monte as an amazing motivator and his ability to push others through challenges. Thanks to their support of one another, Monte and Toi have both accomplished 100-mile bike rides, an incredibly challenging feat!
THEIR GOALS & ADVICE
Monte’s advice for those looking to find their direction in terms of fitness is to start with stretching and meditation, which may help guide them toward the next step. Toi recommends finding an accountability partner who shares your passion for the same fitness activities.
The Masters are both training with the Bluff City Training Team, the Victory Bicycle Studio Summer Training Club, and the BPC Performance Coaching House of Pain to prepare for several upcoming cycling challenges, including a weeklong Ireland tour, the NYC 5 Boro Bike Tour, a metric century ride at the Major Taylor International Convention in Los Angeles, and returning to Jamaica for 3 days of fun riding challenges.
Rachel West, 43 & Chad West, 41
THEIR STORY
Yoga is fundamental to Rachel and Chad West’s relationship — they were introduced six years ago at mind/body HAUS, and their relationship continues growing with the studio they love. Rachel owns mind/body HAUS with her business partner, Jocelyn Brunotte, where she leads yoga teacher training for HAUS Yoga School and teaches public and private yoga classes. Chad works in real estate, project management, and design. Due to his background in small business development, Chad was integral in designing and renovating mind/body HAUS. Rachel and Chad have a blended family of five kids and two miniature dachshunds. When they are not practicing yoga together, the Wests love to ride bikes around Midtown and Downtown, try a new restaurant or bottle of wine, or travel to explore a new city.
THEIR PATHS TO FITNESS
Rachel was a competitive gymnast and runner throughout high school and college, and she tried yoga in her early twenties to rehab her knee and hip injuries. She soon fell in love with the practice and knew she wanted to share her love of yoga with others. Rachel began teaching yoga in 2012 and opened mind/body HAUS in 2018. Now, her passion is training new teachers and working one-on-one with private clients. Chad grew up playing baseball and riding bikes. As an adult, he found yoga at mind/body HAUS and was inspired by the community of authentic people. Together, Chad and Rachel enjoy yoga, bike riding, hiking, skiing, and walking their dogs.
THEIR STRENGTHS & ACCOMPLISHMENTS
Rachel recognizes Chad as her biggest supporter and a vital force in the community of mind/body HAUS. Rachel sees Chad’s greatest strength as his creativity and passion for finding beauty in day-to-day life, in addition to his entrepreneurial mindset, eye for design, and ability to see greatness in the mundane. “He's also a fantastic cook and keeps our kitchen stocked and our family well-fed,” Rachel says.
Chad is inspired by Rachel's work ethic and dedication to her business. Because she puts her family and her studio's needs first, Chad tries to encourage her to prioritize her self-care as well as she prioritizes her community. “Rachel's greatest strength is her ability to hold space for others and maintain both excellence and compassion in her work and home life,” Chad says,
Rachel’s proudest accomplishment is leading yoga teacher training. She finds the most joy in watching the training process unfold and seeing new teachers grow in their confidence, understanding, and ability to hold space for others. Chad was able to experience the same sense of accomplishment as a student in Rachel’s teacher training himself! “Seeing her do what she loves while expanding my knowledge of myself and this practice has changed my perspective on wellness," he says.
THEIR ADVICE & GOALS
Their best advice is to remain adaptable and stay in tune with what your body is telling you. “Let go of perfection and lean into balance. Plan new activities together and make travel and rest a bigger priority.”
Stephanie Beliles, 40 & Jeremy Plyler, 37
THEIR STORY
Stephanie and Jeremy’s romance started about a year ago when they discovered each other online and realized they had mutual friends. Stephanie, the Director of Communications at Sullivan Branding, and Jeremy, a Retirement Planning Consultant for Financial Consulting Group, found an instant connection over their love of sports, competitiveness, and fitness! In their time together, Stephanie and Jeremy enjoy going on a long run together, followed by pancakes and mimosas at Cafe Eclectic. They also love spending time with Jeremy’s two beautiful daughters.
THEIR PATHS TO FITNESS
Stephanie and Jeremy were athletes who had been interested in health and fitness from their youth. Jeremy played football and baseball, and Stephanie grew up dancing, cheering, and playing rugby. Now, Stephanie teaches spin and barre classes at the YMCA and coaches and trains individual clients, including Jeremy — he has enjoyed taking her classes. He even placed first in his age group for his first half-marathon with Stephaine as his coach!
Jeremy started pushing himself the last two years in his fitness and wellness journey and quickly realized how positively his healthy habits impact his routines and relationships. He does a mix of weight and strength training with cardio work. They love doing long runs together, where they can connect without day-to-day distractions.
THEIR STRENGTHS & ACCOMPLISHMENTS
Stephanie is inspired by Jeremy’s ability to balance being a doting father, hard worker, and great partner while maintaining focus on his fitness and nutrition. She also recognizes his patience, self-awareness, and commitment to self-improvement and discovery. Similarly, Jeremy is inspired by Stephanie's discipline and confidence. “We have developed a healthy team mindset that encourages each other to reach and maintain our physical goals,” Jeremy says.
Stephanie feels most accomplished when she sees the results she helps her clients achieve- but a close second would be surviving a couple of Sylamore 25K races.
Jeremy is proud of his recent half-marathon success and the different training style and mentality he developed compared to his regular fitness regimen.
THEIR GOALS & ADVICE
Stephanie and Jeremy agree that health is wealth and should be a top priority because health impacts all your other relationships. Committing to giving back to your body daily, even by simply walking stairs, drinking more water, and eating less processed food, can make a huge difference in your overall wellness!
In the near future, Stephanie looks forward to adding Pilates into her cross-training mix, and Jeremy plans to focus more on clean eating and meal prepping.
By Maya Smith
Five Tips for a Healthy Heart
As a firefighter and paramedic for six years, André LeSueur helped dozens of people in the midst of emergency cardiac events. Now, as the lead exercise physiologist at St. Francis, he helps patients recovering from a cardiac event.
LeSueur and his team work to rehab patients who’ve been diagnosed with a heart condition, such as coronary artery disease, or have experienced a cardiovascular event, like a heart attack, open heart, or bypass surgery.
The 12-week program aims to improve patients’ cardio fitness by strengthening and conditioning the cardiovascular system through a series of exercises. However, LeSueur says exercise is just one
component of good heart health. Patients also receive help with nutrition, smoking cessation if needed, and managing stress.
“Most of our cardiovascular risk factors are a result of life choices,” Lesueur says. “If you learn to live your life in a way that’s going to be conducive to heart health, that can increase your quality of life and longevity.”
"Heart disease is the number one cause of death in the United States," LeSueur says. And the number one driver is lifestyle, which he says can be a “good thing because all we have to do is change the way we live.”
Here are five tips from LeSueur to maintain a healthy heart:
1. GET ADEQUATE EXERCISE
"Regular exercise is crucial," LeSueur says. It can help prevent conditions that strain the heart, like high blood pressure, high cholesterol, and high blood sugar levels.
“Movement is medicine,” he says. “This body that we all have was built to move.”
2. EAT WELL
Proper nutrition promotes healthy cholesterol, blood pressure, and blood sugar levels. Heart-healthy foods include fruits and vegetables, lean meats and fish, healthy fats, whole grains, beans, and legumes.
“Eating and exercise go hand-in-hand when it comes to heart health,” LeSueur says. “Maintaining a healthy diet with proper nutrients is key.”
3. MAINTAIN A HEALTHY BODY WEIGHT
"Maintaining a healthy body weight is a direct result of the first two," Lesueur says. "If one is exercising and eating properly, you will likely maintain a healthy body weight."
Excess body fat, especially in the abdomen, increases the chance of cardiac conditions and other health issues.
4. CUT OUT SMOKING AND REDUCE ALCOHOL CONSUMPTION
"These are two major risk factors," he says.
Smoking can cause arteries to harden, damaging the heart and blood vessels. It can also lower the amount of oxygen in the blood, which raises blood pressure and heart rate. Similarly, heavy alcohol consumption can lead to high blood pressure, heart failure, or stroke. Excessive alcohol intake can, too.
5. PRIORITIZE MENTAL HEALTH
"This one is often overlooked, but managing stress is an important factor for heart health," LeSueur says. Stress causes the body to stay in a heightened physiological state, increasing the heart rate, blood pressure, and breathing rate. This makes your system work harder than it has to.
“So even if I’m just sitting at home and I’m stressed, my heart is working like I’m running a marathon,” he says. “So you put more miles on your system than you have to. It’s just like a car — the fewer miles you put on it, the longer it will last.“
Over time, stress can have detrimental effects on the heart. LeSueur suggests finding healthy ways to manage stress, such as meditation, journaling, or a hobby you enjoy.
For more information on cardiac rehabilitation at Saint Francis, visit Saintfrancishosp.com or call 901.765.2048.
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By Beth Wilson
HEART STRONG:
WRIGHT COX’S JOURNEY TO WELLNESS AFTER A HEART ATTACK
Life was a whirlwind for Wright Cox before his heart attack. He juggled the demands of family, church commitments, and professional responsibilities, serving on 11 community boards and struggling to establish health routines.
"My schedule was packed, and I didn’t prioritize my health," Wright reflected. "I ate whatever I wanted without thinking much about its impact on my overall health. I had never been sick, so I guess I took my health for granted." This relentless pace left little room for self-care. Looking back, Wright realized he was burning the candle at both ends without creating balance.
The turning point came without warning — he had no signs before the heart attack. "I went in for a regular physical, and because of my family history of heart issues, my doctor recommended a treadmill test," he explained. "I failed the test and had two stents placed that same afternoon."
The experience was a shock, but it was a wake-up call that forced him to confront his health in a way he never had before.
Wright quickly realized significant changes were necessary. "I started by avoiding fried and processed foods," he shared.
However, adjusting to fitness proved to be more challenging. At first, he joined a local gym and exercised on his own. "I thought I was helping myself, certain that doing something was better than nothing. But I didn’t feel like I was making much progress," he admitted. The initial steps felt daunting, but Wright stayed determined to improve his health.
Now in his 60s, a pivotal shift came a couple of years ago when Wright decided he didn’t want to spend the rest of his life feeling stuck. "I wanted to do better for myself and feel better,” he said.
He joined NBS Fitness in Cordova and began working with a coach who offered tailored guidance. "They helped me understand that getting better required a comprehensive approach that included nutrition, rest, and consistency," Wright explained. The structured support gave him the tools to make sustainable changes.
Wright acknowledged that the journey wasn’t without challenges. "The mountain looked too high to climb," he reflected. "I had to realize it would take commitment, patience, and the support of my family to succeed." His wife, children, their spouses, and his grandchildren became his greatest sources of inspiration.
Since embracing a healthier lifestyle, Wright has witnessed the benefits. "I feel better overall – both physically and mentally," he said. "Seeing progress and small successes along the way has been motivating." And beyond the physical benefits, Wright values the connections he’s made through his fitness journey. "It’s been great to build friendships through classes, as they bring accountability and help me keep going." Wright found the camaraderie and support vital for bringing a sense of community and shared purpose to his fitness routine.
Since his wellness journey began, Wright’s perspective on life and priorities has shifted dramatically. "My family is my greatest motivation," he shared. Reflecting on this, he emphasized the importance of paying attention to your body and prioritizing health. "Get a checkup. Listen to your body. If you don’t care for yourself, you’re not just hurting yourself — you’re hurting those around you.” Wright recognized that the first steps are often the most challenging, saying, "The hardest part is getting out of the chair and showing up.”
Wright’s story is a powerful testament to the possibility of change, no matter where you start. His transformation from a busy lifestyle to one of balance and wellness is an inspiring reminder that it’s never too late to prioritize your health and transform your life for the better.
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By Leigh Dluhos
Mediterranean Couscous Salad WITH
GRILLED CHICKEN
Ingredients:
q 1 cup couscous
q 2 cups halved cherry tomatoes
q 2 cups chopped cucumbers
q 1 lemon
q 3 cups massaged kale
q 1 can garbanzo beans
q 1 pound chicken tenders
q 1 cup pickled onion or regular onion
Ingredients:
q 1/2 cup olive oil
q 1/4 cup red wine vinegar
q 2 garlic cloves (minced)
q juice of one lemon
q 1 tablespoon honey
q 1/2 teaspoon dried basil
q 1/2 teaspoon dried oregano
q 1/2 teaspoon kosher salt
q 1/4 teaspoon of black pepper
q 1.5 tablespoons fresh parsley
Directions:
Measure a 1:1 ratio of couscous and water. When water is boiling, add couscous, cover, and take off heat.
Peel cucumber and chop and half cherry tomatoes.
Massage kale with a squeeze of lemon juice, drizzle of olive oil, and kosher salt.
Season and grill chicken. You can use your own marinade if you like.
Roast garbanzo beans at 425 degrees for about 15 minutes. Dry first, toss in olive oil, cumin, garlic powder, and kosher salt.
Once cooked, toss with vinaigrette and top with garbanzo beans.
Chef Leigh Dluhos
By Family Features
Brussels Sprout & Grape Slaw
Ingredients:
q 1 bag (12 ounces) shredded Brussels sprouts
q 2/3 cup finely shredded red cabbage
q 2 cups red grapes, halved lengthwise
q 1/2 cup finely diced red onion
q 3 scallions, trimmed and thinly sliced
q 2 tablespoons rice vinegar
q 1 1/2 tablespoons honey
q 1 teaspoon fresh lemon or lime juice
q 1 teaspoon low-sodium soy sauce
q 2 tablespoons olive oil
q 1 tablespoon toasted (dark) sesame oil
q freshly ground black pepper, to taste q 3 tablespoons toasted sesame seeds
Directions:
In large mixing bowl, combine shredded sprouts, cabbage, grapes, onion and scallions.
In small bowl, whisk vinegar, honey, lemon or lime juice and soy sauce. Drizzle in olive and sesame oils while whisking. Toss well with slaw mixture. Chill 45 minutes to incorporate flavors. Season with pepper and sprinkle sesame seeds on top.
February, known for Valentine’s Day and heart-shaped everything, also serves as a vital reminder about heart health. American Heart Month shines a spotlight on preventing heart disease — the leading cause of death for men and women in the United States. Commit to showing your heart some love by taking steps toward protecting your heart health!
Nutrition plays a vital role in heart health. When looking at traditional Mediterranean regions, it’s clear the lower-stress lifestyle of those who lived in southern Italy, Greece, Spain, and Morocco 50+ years ago also heavily influenced the health of the culture. The Mediterranean Diet has long been associated with lowering cholesterol levels, reducing inflammation, and decreasing heart and cardiovascular disease risk.
Though Valentine’s Day may have you dreaming of a trip to the Mediterranean, you can incorporate aspects of this way of life without even leaving your home!
Make it Mediterranean by
Adding Mediterranean flavors to your menu.
Traditional foods and flavors of the Mediterranean include seafood, fruits, vegetables, beans, nuts, whole grains, olive oil, seeds, herbs, spices, eggs, and yogurt. Traditionally, Mediterranean meals are plantbased with accents of omega-3-rich fat sources such as fatty fish. They also contain plenty of vitamins, minerals, fiber, antioxidants, and phytochemicals. Even a traditional steak dinner can be made more Mediterranean by shifting the proportions of the plate to include more produce and moderate amounts of meat.
Shopping locally for seasonal ingredients.
Visit local farmer’s markets and consider getting involved in Community Supported Agriculture (CSAs). Purchase groceries from stores that buy from local farmers. Doing so supports the local economy, saves money, and presents a challenge to be creative and incorporate variety (more nutrients!) into meals and snacks.
Making time for meals.
For many, breakfast is inhaled in a rush on the run, and lunch is eaten with one hand while typing emails with the other. The traditional Mediterranean culture didn’t buy into the fast food, fast life approach. Meals were included in their daily schedules to promote savoring, community, stress relief, and improved digestion. What’s the worst that could happen by consistently carving out mealtimes on your calendar?
Moving daily.
Movement was a natural part of the traditional Mediterranean culture that didn’t require grueling hours in the gym; however, they still reaped the benefits of being active daily through lots of walking and some manual labor. If “exercise” has become a word that evokes a sense of dread, simply consider activities that would make moving more enjoyable, like dancing, gardening, walking meetings, playing with the dog, or getting out on the Greenline. Just 20 minutes per day can significantly reduce the risk of heart disease!
Doing more of what matters to you.
What is your passion? What would you do with more time to yourself? People living in traditional Mediterranean regions were known to prioritize fun, family, and friends. They cherished social interaction, family meals, time to relax and unwind, and adequate sleep. With stress being a major contributor to high blood pressure and heart disease, it’s time to stop romanticizing self-care and make it a reality.
These practices of the Mediterranean culture were nonnegotiable habits that led to better health and lower stress, which is good for the heart…and the soul!
Craniosacral Therapy with Frequency
Specific Microcurrent (FSM)
Craniosacaral therapy is a gentle modality that supports the body with certain therapeutic holds so the body can do what it needs to do to selfregulate and self-heal. FSM therapy is a way to relieve pain using low levels of electrical current giving the body the information it needs to self heal as well as addresses nerve and pain issues, gut issues, vagus nerve dysregulation, headaches as well as address stress and anxiety.
Getting older is a normal, natural part of life. Reach out to the Registered Dietitians at Memphis Nutrition Group for more empowering strategies for living your most vibrant, active, and healthy life.
By Dale Sanford, Performance Coach
FOUR PROVEN TIPS TO BUILD BETTER HABITS AND STAY CONSISTENT
About this time last year, I read “Atomic Habits” by James Clear (which I highly recommend) to learn more about how to help our clients create and lock in habits that ultimately will get them where they want to go. Of the many amazing insights within the book, the one with the highest level of confirmation bias was the importance of curating an environment that has low resistance and high accountability toward creating and maintaining good habits or stopping bad habits. As someone who believes consistency wins in the long haul, and with little self-control when it comes to junk food, I’ve subscribed to this for a long time. But it doesn’t stop there. Your environment includes not only the things you surround yourself with, but the people as well. So, if you are looking to change your health and fitness-related habits, here are my go-to tips:
IS KEY 1.
COMMUNITY
I start here because it has the most profound effect on accountability. Joining a community of like-minded people searching for similar results is the number one way to hold yourself accountable and make new habits concrete. In fact, it only takes one solid training or accountability buddy to exponentially improve compliance toward starting or stopping a habit. Let other positive people into your weight loss journey, or seek out a training group of folks in the sport you are interested in. For a city considered “unhealthy” by outsiders, we have many options for groups of different people all looking to stay healthy and fit through the lens of different activities. In my experience, the more seasoned people in a group will welcome you in and speed up your learning curve. So swallow your pride, stuff down the fear of being a newbie for a minute, and make a connection that might change your life forever.
3. 2.
GET THE JUNK OUT OF THE HOUSE INVEST IN EQUIPMENT
This is the key to lowering the resistance of getting in a workout. Yes, gyms have more options, and if your gym is also your community, go there! But when that alarm goes off, and you know you have a 15-minute drive there and back on top of working out, that is an easy time-based excuse. Or if the weather is terrible, it’s another excuse to miss a workout. If you have all the equipment you need in your home, there are few excuses for breaking your good exercise habit.
If the only options you have for food are healthier ones, how can you mess it up? Personally, this is my only hope for not eating super-processed junk food because if it comes through the door, it’s going out through my stomach. And before you say, “But I have kids,” so do I. Your kids don’t need to eat junk either, and before you know it, they’ll stop asking for it. What it boils down to is daily consumption versus expenditure, and if you are looking to lose or maintain weight, it’s much much harder to do eating food that is designed to make you overeat. Can one eat that stuff in moderation and be okay? Yes, absolutely. But until you eat healthier more often than you don’t, it’s best not to be tempted with your cheater stash of snacks. So next time you hit the grocery store, stick to the outside loop, load up on whole foods, and enjoy.
4.
HAVE A PLAN
Another big source of resistance for people is simply not knowing what to do. That might be the activity, what to do for the week, or what they should do that day. People waste so much time and energy trying to figure out what they want to or should be doing, they tell themselves they don’t have time for exercise. Or decision fatigue sets in, and you end up doing nothing because of analysis paralysis. Deciding what to do when you walk through the door is not a plan. This is where a coach becomes invaluable. They can write you a custom plan to follow to the T based on your life scenario, experience, and present fitness levels. You just have to do the work. You’d be amazed at how much time you get back not having to think about it, research it, analyze your data, etc. Creating plans is 70% of what BPC does day in and day out. Regardless, having any plan is better than having no plan at all. Get something in front of you for the next week, month, or longer, and you will be much more likely to achieve those big goals!
Kierra Wilkins, Weight Lifter & Runner
26; Data Security Specialist at MLGW; Volunteer Mentor for Reach Memphis and Talking in Memphis
I f MY SPORTS: I love the challenge — how it tests my discipline and strengthens me physically and mentally. I also love the peace of running in nature or being under a bar.
BUCKET LIST: I want to bench 200 lbs. by the end of the year!!
UP NEXT: Hamilton Eye Institute Race For Sight 5K
FAVE FITNESS ACCOMPLISHMENT: Being able to bench press 135 lbs. and press a plate (45s on each side) is a big accomplishment, especially for a small woman like myself. It's more than I weigh!
HOMETOWN: Memphis
SPEED BUMPS: I had to get my wisdom teeth pulled three weeks before the St. Jude race. It interrupted my training, but I was able to push through mentally, even with a slightly swollen face.
MY GROUP: 901 Vitality Run Club (Founder)
FAVORITE JAMS: "Hurt Me So Good" by Jazmine Sullivan
RECENT RACES: St. Jude (10K)
MOST MEMORABLE FITNESS EVENT: This year was my first year getting into running, so participating in the St. Jude Memphis Marathon® Weekend for the first time with my group was a fulfilling experience.
BEST EATS: Flava House - I like the Jerk Chicken Tacos.
BINGE-WATCHING: "The Good Wife"
DREAM DINNER COMPANY: Kobe Bryant because he is the symbol of resilience and the pursuit of excellence.
GO-TO GEAR: Headphones for sure!
INSPIRATION TO BE FIT: My 70-year-old self. What I do today is for the person I want to be in the future. My health is a blessing; I never want to take it for granted.
ON MY NIGHTSTAND: "The Bait of Satan" by John Bevere
PET PEEVE: Spotters who help too soon on a lift — they basically steal your lift from you!
QUOTE: "Nothing to it but to do it." – Gillian Flynn
Photo by Tindall Stephens
Photo by Tindall Stephens
Lacey Wooten, Runner
30; Mailman for USPS
I f RUNNING: I love the clarity that comes with running. The community is also very supportive.
BUCKET LIST: I would like to race or run in at least 50 countries with my family, while also completing the World Marathon Majors.
UP NEXT: Robbie’s Run is a unity run that I’m spearheading on February 16, including local run groups. After that, I have the St. Jude Rock ‘n’ Roll Running Series Nashville full marathon. Then, the Great American River Run half marathon.
FAVE FITNESS ACCOMPLISHMENT:
Completing the Spartan Super 10K was one of my favorite accomplishments. I enjoyed the event because of the comradery and perseverance it took to complete this race.
HOMETOWN: Memphis
SPEED BUMPS: A hardship I experienced on my journey was completing my first 5K with two sprained ankles. It wasn’t the easiest, and I wouldn’t recommend it, but I was determined to finish.
MY GROUP: I’m currently a member of 901runclub. We usually run on Sunday afternoons.
FAVORITE JAMS: "A Different World" by Don Trip & 8Ball
RECENT RACES: St. Jude half marathon, Memphis Parks 5K (first in my age), and Le Bonheur Pumpkin Run 5K (second in my age group).
MOST MEMORABLE FITNESS EVENT: My most memorable moment is running with my sons in the Memphis Park 5K. Whenever we can run together, it pushes me to run harder.
BEST EATS: Cxffeeblack is my go-to. A blackout chocolate cookie and a half & half is what gets me going.
DREAM DINNER COMPANY: My late grandmother. I would love to share all my accomplishments and rapturous moments.
GO-TO GEAR: My current gear includes two watches, an Apple Watch and a Garmin (one on each wrist ), headphones, comfortable running shorts, and the right shoe (I like Hyperion Max 2 from Brooks).
INSPIRATION TO BE FIT: Seeing my children wanting to run with me inspires me, along with the other benefits of running.
ON MY NIGHTSTAND: "The Four Agreements" by Don Miguel Ruiz
PET PEEVE: My biggest pet peeve with running is bad weather. It’s getting better — I recently ran in the snow!
QUOTE: “We are stronger together than we are alone.” – Walter Payton
JAMES RAYFORD
FAV WAY TO WORKOUT:
My favorite way to workout is progressive overload. It pushes me to see how I'm growing over time.
BIGGEST FITNESS MYTH:
That exercise can erase a bad diet. I usually share my story on how I've lost 175 lbs. That usually does the trick!
BIGGEST NUTRITION MYTH:
That carbs make you gain weight. It's usually the type of carbs, how much, and when they are consumed, along with not being active.
MY TYPICAL WORKOUT DAY:
Any day I exercise is the perfect day —whether it's an hour or 15 minutes. It includes a warmup, a workout, and recovery in the steam room (my favorite).
MY ADVICE:
Health and fitness are lifestyles, not hobbies.
MY FITNESS TIP: Stay hydrated!
IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT: Kettlebell
ALWAYS IN MY GYM BAG:
Definitely headphones.
MY FITNESS IDOL:
Ron 'Boss' Everline. He's very motivational and incorporates a variety of challenging exercises in his workouts, which I find myself doing.
DREAM WORKOUT PARTNER:
C.T. Fletcher. The session would be intense, and he would probably yell, "It's still your set!"
MY SNACK:
I like caramel rice cakes with peanut butter and banana.
MY DIET PHILOSOPHY:
One bad meal won't hurt your diet, just as one good meal won't correct it.
ONE FOOD I CAN’T LIVE WITHOUT:
Definitely burgers.
WHAT KEEPS YOU MOTIVATED:
Knowing that my family counts on me.
GOALS FOR THE YEAR AHEAD:
My current fitness goal is to complete a Spartan race. To prepare, I've been incorporating training to help me complete the race and HIIT training.
ADVICE FOR FITNESS NEWBIES:
Consistency over time is key, and when motivation runs out, discipline kicks in. My favorite saying is, "Fitness is the fountain of youth."
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. 43, Trainer at Club 4 Fitness
