INSPIRING ACTIVE LIFESTYLES SINCE 1996
Dr.
Anntriniece Napper Completes her 100th Marathon
Warm Winter Soups
JANUARY 2022
REACH YOUR GOALS FOR 2022! OUR ANNUAL
GYM GUIDE
DEBUNKING FAD DIETS
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
H+F JAN
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30 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 Angelique Nihen
ON THE COVER
12 Gym, Yoga & Fitness Studio Guide 20 Dr. Anntriniece Napper 28 36
Completes her 100th Marathon
Warm Winter Soups Debunking Fad Diets
LIVING WELL
10 A Gentler Approach to New Year’s Resolutions
FOOD+ NUTRITION
28 Detox Chicken Soup 30 Tuscan White Bean Noodle Soup 32 34
with Chicken Sausage + Kale
Crockpot Buffalo Chicken Soup
IN EVERY ISSUE
6 Starting Line, Sumptuous Sips, Minus the Guilt
8 Fit News, Shoot 360
MEMPHIS FIT
40 Weekend Warriors:
22 Fitness is Better with Friends 24 Stacey Payton 26 ATC Fitness Celebrates their 30th Anniversary
Opens its Doors in Memphis – Yvonne Frank Moore, MD, Interval Running and Brisk Walking – Derek Morgan, Runner, Cyclist, Coach
44 Trainer Spotlight:
Tara Taylor, The Kroc Memphis
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Graphic Design Brian Williams Photographers Tindall Stephens Kim Thomas
2022 Food Trend Forecast
38 Coach’s Corner, Health and Fitness Trends for 2022
Contributing Writers Lucy Harrison Alexandra McCray Morgan Stritzinger Kelsey Lawrence
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.
facebook.com/ MemphisHealthFitnessMag @memfitmag
Read us online at Memphishealthandfitness.com
Memphis Obstetrics and Gynecological Association, P.C.
Compassionate care for every stage of life. Schedule your annual screenings at MOGA today and feel confident knowing your health and safety are in good hands. (901) 843-1500 / mogamd.com Visit our website to learn more and to schedule on-line.
C O M E V I S I T U S AT A N Y O F O U R F O U R LO CAT I O N S WOLFCHASE 8110 N. Brother Blvd. Bartlett, TN 38133 901-373-9221 901-202-5994 - fax
GERMANTOWN 7705 Poplar, Bldg. B #210 Germantown, TN 38138 901-755-8696 901-755-7232 - fax
EAST MEMPHIS 6215 Humphreys Blvd., #401 Memphis, TN 38120 901-767-8442 901-684-6260 - fax
DESOTO 7900 Airways, Bldg. C #2 Southaven, MS 38671 662-349-5554 662-349-5570 - fax
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Amy Goode |
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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.
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Tindall Stephens |
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
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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.
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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.
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.
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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
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Shlomit Ovadia |
Contributing Writer
Shlomit is a freelance writer and editor, having studied English Literature extensively in university. Her original work has appeared in literary journals such as Prometheus Dreaming and the Op-ed section of Israel National News, in addition to an array of published ghost writing projects and press releases. Shlomit resides in Denver, Colorado, where she enjoys living an active lifestyle that includes equestrian sports and recreational running.
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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.
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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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STAR TING LINE By TJ Fink
Sumptuous Sips, Minus the Guilt With Christmastime calorie counting in the rearview mirror, it’s time to ring in the New Year with some liquid cheer!
Very Berry Thyme
Let’s talk turkey. Part of the art of mindful mixology is concocting crafted cocktails that — in moderation — are mostly mindful for the body and soul. That’s why I always use freshly squeezed citrus juice as opposed to any fructoseinfused mixer you can buy in a plastic bottle; sometimes the old ways are the best ways. And not for nothing, but low-sugar ingredients result in lower-caliber hangovers, trust me. There’s enough of the sweet stuff in most snacks to spike your blood sugar by 8 am, so why not take it easy in that department as your night winds down? Many cocktails are loaded with unhealthy sugars — especially when prepared with the wrong (read: not fresh) ingredients. It’s always healthier to get your sugar from natural sources whenever you can. That’s why fresh berries, honey, agave syrup, and maple syrup can all be found as organic sweeteners in the recipes below. And while ginger beer is known for being super sugary (often to the tune of 30g or more per serving), this is one of my favorite bartending ingredients to have on hand; there are plenty of low-sugar options if you know where to look. Fever-Tree’s Refreshingly Light Ginger Beer, for example, only has 9.6g of sugar per 8 oz. bottle, and you only need to use a few ounces per drink. Reed’s, Brooklyn Crafted, and Barritts all make low- or no-sugar ginger beer, too. Bonus Tip: Always look for sediment in the bottle so you know it’s made from actual ginger, and not just ginger flavoring. No low-sugar options nearby? No worries! Even the sweetest of ginger beers (or ginger ales) can be diluted with a little club soda, which is why you’ll find both ingredients in this recipe
Cheers!
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• 3 ounces green tea
• 4 mint leaves
• 0 .5 ounce maple syrup
• 1 thyme sprig
• 3 dashes Angostura bitters
• c lub soda (or ginger beer), to top
• 4 blackberries/strawberries/ blueberries/cranberries
• g arnish: thyme sprig, berries, lemon wheel
• 2 lemon slices Thoroughly muddle the mint, lemon slices, and berries of choice in a cocktail shaker. Add the tea, maple syrup, and bitters; fill the shaker nearly to the top with ice. Shake vigorously for 10 to 15 seconds; double strain over clean ice into a double rocks glass; top with club soda and/or ginger beer to taste. Add the garnishes. *N ote: bitters do contain a little alcohol, but since you’re only using a few drops at a time for flavoring, the amount is mostly negligible from a physiological perspective.
TJ Fink is a wellness-focused mixologist based in Brooklyn, New York / @the.Artisanal.Alchemist / theartisanalalchemist.com
FIT NEWS
Shoot 360 Opens its Doors in Memphis Shoot 360, the world’s most advanced basketball training program and technology officially opened its doors in Memphis, Tennessee on December 18, 2021. Shoot 360 Memphis is shaping the future of basketball development through interactive technology that allows athletes to test, train, track, and compete like never before. The new 19,000 square-foot training facility offers athletes of all ages a variety of different basketballfocused workouts to enhance their game. Used by major colleges and NBA teams and players nationwide, the state-of-the-art Shoot 360 technology uses a data-driven approach to help basketball players train and develop fundamental basketball skills, such as shooting, ball handling, passing, rebounding, and more. Shoot 360’s patented technology allows athletes to receive instant audio and visual feedback during their training sessions so that they can make necessary adjustments and corrections in real-time. Using this patented technology, athletes can engage in interactive training and challenges individually or as a group, allowing teams to develop a regimen designed specifically to maximize their collective development The new Memphis location boasts eight shooting cages and eight skill training bays. Shooting cages allow players to receive feedback on the arc and depth of their shot, while the skill training bays focus on assisting players with their ball-handling skills via a series of guided workouts with a trainer. The facility also houses a regulation-size half-court and a designated area with free weights.
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While the atmosphere and amenities are upscale and high-tech, the facility is inviting to players of all ages and skill levels, bringing a muchneeded resource to the Memphis metro area. Open 7 days a week, members schedule their workouts through an app, allowing athletes to ensure they have access to equipment when it’s time to train. Visit us at 85 Market Center Drive in Collierville.
Complete Aquatics Center In-person/Virtual Classes Group Exercise Indoor Turf Youth & Adult Recreation Leagues Basketball Courts Child Watch Youth Camps After School Programming And MUCH MORE! DROP BY FOR A FREE TOUR
800 E. Pkwy S. | Memphis, TN krocmemphis.org (901) 729-8007
YOU BELONG HERE.
LIVING WELL By Dr. Nia Zalamea
A kinder, gentler approach to New Year’s Resolutions can result in lasting weight loss It’s tempting to start the new year with an all-out push to lose weight.
That often means medication to get patients stable enough to exercise, make dietary changes, or undergo surgery. Once acute needs are under control and her patient feels better, “Then we can prescribe exercise or visits with a dietician.”
For 2022, Nia Zalamea, MD, a general surgeon at Regional One Health, suggests a different approach: build a relationship with a health care provider to make steady, meaningful lifestyle improvements that result in lasting weight loss.
Bottom line, Dr. Zalamea encourages patients who want to make a change to take action…just not dramatic action. “The first step is to make the appointment. That’s 90 percent of the battle. It isn’t like any other year, and it’s still ongoing. Give yourself time and space.”
“The holidays are a challenging time emotionally, whether it’s feeling loss more acutely or the stress of social expectations. Then, we follow it up with one of the most self-pressuring events – New Year’s Resolutions,” she said. The COVID-19 pandemic has made it even harder, Dr. Zalamea said. “Hopefully, these past couple of years have taught us to give ourselves grace. Rather than try to force our bodies or lives to look a certain way, we need to explore these issues, and that is best handled within a good relationship with a primary care provider.”
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to work on to lose weight and improve your health. Dr. Zalamea described a “triple whammy” of diagnoses most commonly related to weight: hypertension, diabetes, and high cholesterol.
Dr. Zalamea often sees patients who sought help due to the onset of symptoms and haven’t been to a doctor in years. Along with providing surgery and screening to address acute illness, she helps them connect with primary care to manage chronic conditions and prevent complications.
From there, she cautions patients not to expect a quick fix. “Rather than a crash course or boot camp, think about your goals and talk with your provider,” she said. “Look at that relationship as a protected space where you can get safe advice and accountability.”
Your provider can do lab work and other tests to identify precisely what you need
Dr. Zalamea takes a “triage” approach: “I look at what’s life-threatening or lifestyle-threatening and treat that first.”
Expect your provider to do the same. Doctors became more flexible to connect with patients during the pandemic, using telehealth and phone calls rather than always requiring office visits. If that’s something you need due to COVID-19 concerns, work, or family commitments, just ask. “The pandemic taught us to meet people where they are,” Dr. Zalamea said. “Communicate your needs and ask to schedule phone calls between office visits. We want to maintain connectivity so we can provide guidance and so patients don’t feel alone as they navigate their health issues.” To connect with a primary care provider at Regional One Health who can help you get on track to a healthier you, visit regionalonehealth.org/primary-care.
Nia Zalamea, MD is a board-certified general surgeon at Regional One Health. She earned her medical degree at East Tennessee State University in Johnson City and completed an internship and residency in general surgery at Santa Barbara Cottage Hospital in California.
2021
GY M, YOG A & FITNE S S S TUDIO GUIDE
I T ’ S T IME T O M A K E GOOD ON YOUR NE W Y E A R ’ S R E S OL U T ION S It’s easy to get stuck in a fitness rut and start to get bored with your gym workouts or classes. Luckily, we have included a few local gyms, yoga and boutique fitness studios to shake it up and re-energize your fitness routine so you can meet your goals for 2022.
CL UB PIL AT E S E A S T ME MP HIS , C OL L IE R V IL L E & ME MP HIS -L A K E L A ND Owner: Tara Barnes
Hours: M-F: 5 am–7:30 pm, Sat-Sun: 8 am–4 pm The Workouts: Group reformer-based Pilates classes. 7 different class formats with 4 class levels. Reformer Flow, F.I.T., Cardio Sculpt, Center + Balance, Control, Restore, and Suspend. No matter your age or level of fitness, there’s a Pilates class that will work for you. Other Offerings: Club Pilates studios feature a variety of apparatus, including TRX, Exo-Chair, Bosu ball, mats, rollers, and more. Private training is also available. Class Length: 50 minutes Club Pilates East Memphis / 901.646.5054 6300 Poplar Ave, #103 Memphis Clubpilates.com/eastMemphis Club Pilates Collierville / 901.255.0606 3660 S Houston Levee, #108 Collierville Clubpilates.com/Collierville Club Pilates Memphis-Lakeland / 901.586.8352 9915 Hwy 64, #106 Clubpilates.com/memphislakeland 12
CELEBRATE 2022 WITH 20% OFF THE FIRST MONTH AND $22 OFF ENROLLMENT. CALL FOR A FREE INTRO CLASS.
GYM , YO GA & FITNE SS STUDIO G UIDE
HO T WOR X This 24-hour infrared fitness studio combines infrared heat and isometric workouts to help you achieve the best workout in the fitness industry. HOTWORX gives members the opportunity to train in a semi-private, enclosed infrared sauna space. While inside the sauna, members work out, sweat out the stress, detox, tone, and gain strength.
Locations: Germantown, Lakeland, East Memphis, Cordova, Memphis-Poplar Ave. There are over 170 locations in the United States. A Sweat Anywhere membership gives you access to all! Hours: 24-hour Member Access. Staffed hours: M-TH: 11 am–8 pm, Fri: 9 am–6 pm, Sat: 11 am–4 pm The Workouts: 30-minute Isometric Sessions & 15-minute HIIT workout sessions including HOT Iso, HOT Yoga, HOT Pilates, HOT Bands, HOT Buns, HOT Core, HOT Cycle, HOT Row, HOT Blast What makes infrared better than a standard workout: With an infrared workout, it takes only a short time to generate an incredible calorie burn and supercharge to your metabolism for weight loss. You experience the same high-level energy spent post-workout as your body works off calories to achieve homeostasis. Through exposure to infrared during exercise, your body will burn fat because your muscles gain energy from processing fat and sugar supplied from your blood. Some other benefits from infrared include sports recovery, cellulite and stress reduction, pain relief, anti-aging benefits, weight loss, and lower blood pressure—to name a few.
JOIN NOW AND GET JANUARY FOR $20.22 Are there other workout spaces besides the “hot” ones? We also offer a state-of-the-art FX Zone (Functional Exercise Zone) that includes weights, stability balls, medicines balls, battle ropes, pull-up bars, a dip station, and other equipment available for any combination of functional training and exercise routines. The App also offers VPT workouts that can be done in the FX Zone in the studio. Personal Training: Each session is led by a certified Virtual Instructor and is available 24/7. Do you have to bring any of your own equipment? A HOTWORX mat and towel are required for all isometric sessions. Be sure to bring your water! Get More With the App: HOTWORX has developed its own Burn Off App, which allows members to schedule and keep track of their workout sessions. The Burn Off App communicates with their Apple Watch, FitBit, or other devices to record calories during each workout and during the afterburn. When a new member joins a HOTWORX studio and begins to use the Burn Off App, they start their first 90-day challenge and every 90 days thereafter the challenge resets. The app also offers Virtual Personal Training (VPT) to members who upgrade their memberships to Sweat Everywhere (allowing access to every studio in the world). The VPT feature gives members access to personal workouts any time of day, whether in the studio or at home. Hotworx.net 13
GYM , YO GA & FITNESS STUDIO G UIDE
SUMI T S YOG A MEMPHIS GE R M A N T O W N / E A S T ME MP HIS Owner: Amy Lenkszus
Hours: Early morning, lunchtime, afternoon, evening, and weekend classes Format: Socially-distanced in-studio group classes as well as live and on-demand classes via our Facebook group and MindBody app. Private, corporate, and off-site lessons are also available Types of Classes: We offer a range of heated and non-heated classes that are engaging and transformative. This is every day yoga for every body. Our classes leave our members feeling energized AND relaxed. Each member of our studio community grows at their own pace. Sumits Yoga is our signature class, a heated vinyasa flow inspired by Bikram and Ashtanga power flows and designed with the beginner in mind. We also offer heated Vinyasa Flow class, Yin Yoga for deep stretching, Buti Yoga™, and Inferno Hot Pilates™—a core-focused high-intensity interval workout using Pilates principles to strengthen, tone, and sculpt.
INTRODUCTORY OFFER: 2 WEEKS UNLIMITED CLASSES FOR $29 Teacher Training: We host SANA Yoga School (formerly TN School of Yoga) RYT200 program. The next Yoga Teacher Training starts January 28, 2022, and is a combination of live in-person or zoom and online training. SANA Yoga School is an accredited yoga teacher training school recognized by Yoga Alliance. Discover the transformational power of yoga, and find your voice as you deepen your practice and expand your knowledge of yoga.
Class length: 50 min, 60 min, or 80 min
6645 Poplar Suite 208 / 901.729.7146 Sumitsyogamemphis.com.
Equipment: Mats, yoga towels, props, and water are available for rent and purchase. Mat storage is available to members.
Social: IG: @sumitsyogamem / Facebook: @ sumitsyogamemphis
MIDTOWN KRAV MAGA MID T O W N ME MP HIS Owner: Josh Metcalf
Hours: Check website for class schedule Classes: Krav Maga, Fitness kickboxing, Brazilian jiu jitsu Training: Classes plus private and group training Equipment: Gloves provided
1-WEEK FREE TRIAL
Class Length: 1 hour – expect to burn 600 calories For Kids: Kids class for ages 6-13 14
416 N Cleveland St / 901.857.0560 Midtownkravmaga.com
Delta Medical Weight Management Center can HELP YOU look and feel your best! Have you ever felt discouraged or embarrassed about the way you look? Have you ever wondered if there is a path to better health and beauty? Has a doctor ever mentioned your weight as a concern for your health? If you answered yes to any of these questions, please check out the services and resources available from Delta Medical Weight Management Center.
AESTHETICS: If you are 0–25 pounds from your best weight, we hope you will consider taking advantage of the non-invasive technology we offer to trim fat, tighten skin, and tone muscle. We will customize a plan for you based on your history and your goals.
WEIGHT MANAGEMENT PROGRAM: If you are 25–100 pounds or more from your best weight, we are excited to offer the comprehensive program and support needed to achieve this kind of significant change in your life and health.
OTHER SERVICES INCLUDE: • B-12 and Lipo Injections • Colonics • Orbera Balloon
662.548.8075 + DMWMC.NET
GYM , YO GA & FITNESS STUDIO G UIDE
PIK E YOG A GE R M A N T O W N Owner: Wendy Holmes
Hours: Varied but open daily Types of classes: Gentle (best seller), Vinyasa, Ashtanga (short, primary and mixed 1st and 2nd series), YIN, Self-Myofascial Release, TRE® and Tabata Format: Both in person at the studio and online a monthly subscription $16/month Equipment: Yoga: blocks, blankets, foam rollers, straps, bring your own mat. Personal Training: Precor elliptical, treadmill, recumbent bike, balls, bands, dumbbells, and balance challenge props
10 VISIT PASS $150, USE PROMO CODE: HAPPY2022 TO SAVE $20
Teacher Training: Fall Of 2022 Other offerings: Workshops offered but not limited: Yoga for Depression and Anxiety, Meditation, Yoga 101, TRE®-Trauma or Tension Release Exercise
Class length: 60 min 7853 Farmington Blvd / 901.567.5188 www.pikeyoga.com/online
GER M A N T OW N AT HL E T IC CL UB GE R M A N T O W N Hours: M-TH:, 5 am–10 pm, Fri: 5 am–9 pm, Sat: 7 am–9 pm, Sun: 10 am–6 pm Facilities: Indoor/outdoor pools, hot tub and saunas, racquetball and basketball courts, Precor and FreeMotion Strength machines, free weights, and Precor cardio equipment, indoor track. Classes: 70+ group fitness classes: Dance, Yoga, Pilates, Total Body Sculpt, Silver Sneakers, Cycle, Les Mills BODYPUMP, BODYFLOW, BODYCOMBAT, RPM, etc. Training: Private and group training available. Some trainers offer training outdoors.
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$22 APPLICATION FEE THROUGH 01/31/22 For Kids: Licensed childcare included with membership. Monthly Kids Night Out, as well as Camps during fall, spring, and summer breaks. 1801 Exeter Rd / 901.757.7370 gacfitness.org
LOOKING FOR WEGOVY FOR WEIGHT LOSS? Get Started with Semaglutide Injections at Pro Health Today! Wegovy works by sending a message to your brain that says, “I am full. Stop eating.” On Wegovy, you’ll feel fuller faster, so you’ll eat less, resulting in weight loss. Results have been very promising. Until now, this medicine has been difficult to obtain and very expensive. We are excited to announce that we now have it available for convenient access at a reasonable price.
3445 Poplar Ave #18 • Memphis, TN 38111 • 901-417-6551 1213 Ridgeway #104 • Memphis, TN 38119 • 901-509-8205 prohealthmemphis.com
GYM , YO GA & FITNESS STUDIO G UIDE
MEMPHIS JEWISH COMMUNIT Y CENTER E A S T ME MP HIS Hours: M-TH: 5:30 am–8:15 pm, Fri: 5:30 am–5:45 pm, Sat: 12:00 pm–6:45 pm, Sun: 8 am–5:45 pm Facilities: More than 40 group exercise classes, 130 pieces of exercise and fitness equipment, racquetball and tennis courts, two wood floor gymnasiums, an indoor swimming pool, an amazing outdoor water park (open Memorial Day to Labor Day), basketball, soccer, baseball, softball, cultural and performing arts activities, massages, summer camps, child care, early childhood education, and dozens of other classes and special events year-round. Best of all, you’ll find all this in the safe and clean facilities of our spectacular 24-acre campus. Classes: More than 40 group exercise classes Training: Personal Training Available
INTRODUCTORY OFFER: 2 WEEKS UNLIMITED CLASSES FOR $29 6560 Poplar Avenue / 901.761.0810 Jccmemphis.org
N OW O PE N !
THE SCIENCE OF SPORT. THE THRILL OF THE GAME. Shoot 360 combines state-of-the-art interactive technology with practical skill training and coaching, guiding you to be the best player you can be.
85 Market Center Dr., Collierville, TN 38017 (Former D1 Facility) Twitter: @Shoot360Memphis / Instagram: @Shoot360Memphis
Preregister at Shoot360.com / 901.316.5500 18
MEMPHIS FIT
By Shlomit Ovadia Photo by Tindall Stephens
A Healthy Body, Mind, & Spirit:
the Holy Trinity for Success
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MEMPHIS FIT
Juggling her work as Union President for the Memphis-Shelby County Education Association, traveling the world, and maintaining an extremely active lifestyle, Dr. Anntriniece Napper, 48, proves that you can do it all. Having recently completed her 100th marathon in all seven continents and 50 U.S. states nearly twofold, the mind-body-spirit guru shares her experiences and tips for starting the new year strong. Despite running track most of her life, Anntriniece wanted to take her fitness goals to the next level. When an American Heart Association pamphlet arrived in her mailbox in 2002, she decided to give marathons a shot, subsequently landing on the newfound motivation she was searching for. Anntriniece joined the Memphis Road Race group, where she developed camaraderie with fellow runners and cultivated a more involved relationship with the sport. She completed her first marathon in 2003, yet wanted to push her body further.
Soon after, she lost her grandmother to a stroke and her grandfather shortly thereafter. She decided to run a marathon in their honor in 2005. As races continued to pop up on her radar, Anntriniece began steadily leaving her footprints around the world, one run at a time. She now treats fitness as a daily non-negotiable, similar to eating and sleeping, because of its many benefits, such as the prevention of chronic illnesses. “I want to live a healthy lifestyle for as long as I can without someone taking care of me… I don’t want to be in the hospital for something preventable.” Though dedicated to a clean diet and workout regimen, she avoids restrictive behaviors such as counting calories, opting for a more holistic approach that focuses on eating to fuel her body and feel her best. A fan of intermittent fasting, Anntriniece follows a mostly plant-based diet, including carbohydrates and plenty of fresh produce. She gets her proteins and healthy fats from nuts and a combination of vegetable proteins. Anntriniece also drinks 100 ounces of water a day. Over the years, Anntriniece found what works best for her own body and performance, reminding readers that diets are never one-size-fits-all. Her exercises take this same integrative approach, running about four times per week at Lifetime Fitness in Memphis, and doing lower impact activities such as swimming, yoga, and pilates. She also does lightweight strength training and closes out every workout in the sauna for muscle recovery. Anntriniece uses a classic runner’s tactic known as pyramiding, in which a person alternates between running a combination of shorter and longer distances to improve speed and endurance. The regimen not only improves her running times but is also restorative for mind-body health, a crucial component to fitness success. Daily meditations and weekly church goings serve as fuel for her spiritual wellbeing. “If you put God first, there is nothing that you can’t do.” Anntriniece has been able to travel the world to run marathons in some beautiful locations, including Hawaii, Antarctica, Tokyo, and Brazil, just to name a few. For 2022, Anntriniece will do the LA Marathon in March and then six World Major Marathons. To afford these trips, Anntriniece practices finance management and living within her means. She cuts costs by opting for reasonably priced clothes, cooking at home, and avoiding expensive habits such as drinking and smoking.
“Material things—they’re here today and gone tomorrow... when you travel, no one can ever take those memories from you.” 21
MEMPHIS FIT
By Lucy Harrison Photo by Ike Singleton
Fitness is Better with Friends
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MEMPHIS FIT
Tanja Mitchell, 56, and Fonda Fouche, 48, both Memphis natives, started as neighbors with demanding jobs. However, after bonding over a shared love of fitness, the two have gone from acquaintances to best friends and workout partners.
“When we think a weight is too heavy or we can’t finish a session, he reminds us that we’re stronger than we think we are,” Fonda says. Although Tanja jokes that she only wants a trainer she hates, it’s clear that this duo loves training with their coach. And the feeling is mutual. “I love waking up in the morning to train them because they keep me laughing,” Coach Greg remarks.
“We started off walking, then we tried riding bikes, but it wasn’t enough to move the needle,” Tanja explained. On their weekly walks, they’d pass the BestBody Fitness studio and take pictures of the number and plan to call, but never got around to it - that is until a friend of Tanja’s connected her with Coach Greg, the owner of BestBody Fitness.
However, Tanja and Fonda’s biggest motivator is one another. “Fitness is definitely better with a friend,” Tanja exclaims. “The best part of working out with Fonda is that we hold each other accountable, but we have fun while doing it, and we hype each other up!”
In September 2021, Tanja and Fonda decided to commit to a three-month training program with Coach Greg. Every Monday, Wednesday, and Friday since, the two have walked to his studio and spent 30 to 45 minutes circuit training, focusing on either lower body, upper body, or full body depending on the day.
Fonda wholeheartedly agrees. “Me and Tanja together are a handful,” she laughs. “I know that we may fuss while we’re working out, but at the end of the day, we’ll always find something to laugh about.”
At BestBody Fitness, these fitness friends have found their niche. Their dedication to the training hasn’t wavered and they’ve never missed a session. Coach Greg has been their trusted guide throughout their fitness journey and helps to keep them motivated to succeed.
These fitness-focused pals have already renewed their commitment with BestBody Fitness for 2022 and plan to continue on their fitness journey the same way they started: together.
Sidebar with Coach Greg BestBody Fitness’ Coach Greg, 40, is a certified trainer who has trained a vast array of clients for the last 12 years. His specialty is working with clients at lower fitness levels to help them reach their goals with a simple, easy-to-understand approach. For beginners looking to embark on their fitness journey, he says: 1. G et professional help. Invest in a professional that will help guide you in your fitness goals. 2. Eat clean. Focus on eating more nutritious meals that are high in protein and incorporate baked or grilled lean meats. 3. S tart simple. Start moving with 30 to 45 minute walks three to four times per week.
4. M entally prepare. Schedule your workouts in advance and keep your gym clothes in your car to hold yourself accountable and mentally wrap your mind around getting to the gym. 5. S tay hydrated. Our body is 55-60% water and our muscles are 75% water and 25% protein, so the more water you drink the better. Consume as close to a gallon as possible every day.
For more information or to book a session with Coach Greg visit Bestbodyfitnessllc.com
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MEMPHIS FIT
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By Colleen May Photo by Tindall Stephens
MEMPHIS FIT
STACEY PAYTON
Fitness Warrior and Future Bikini Competitor Stacey Payton, 44, lives by one motto: to be uniquely herself. Her coined phrase, “UBU,” means just that - choosing to be different over the sake of normality. Kicking off the new year with confidence, she’s training to compete in her first-ever bikini competition, but her journey thus far hasn’t come without its obstacles. Born with Klippel-Feil Syndrome, a rare bone disorder characterized by the fusion of two or more vertebrae in the neck, Stacey’s early years consisted of one doctor’s appointment after another. From navigating crowded airports to bustling school hallways, extreme precaution was required everywhere she went. “They had people walk with me so nobody would touch me,” she recalls. “Someone could push me wrong, or I could fall, and I could be paralyzed for the rest of my life in a vegetative state.” In 1991, Stacey underwent spinal fusion surgery, where doctors installed a titanium rod in her neck to prevent her spinal cord from moving any further. As a result, her neck mobility remains limited to 20% motion up-and-down and 30-40% left-to-right. According to Stacey, however, it’s never slowed her down from achieving her fitness goals. When she first started attending Transforming Bodies & Minds (Elite Sports Training) back in May 2021, Stacey’s main objective was to lose a few extra COVID pounds, which she accomplished in just a few weeks. “Then I just kept on going and going,” Stacey adds. She eventually got connected with Sabrina Price, a certified personal trainer and nutrition specialist, whom Stacey credits for inspiring her to compete in the first place. “She’s my therapist,” Stacey says. “She has motivated me to be not just a healthier person, as in physically, but mentally as well.” Together, they developed a weekly diet and exercise regimen designed to get Stacey’s body competition-ready. Three days out of the week, Sabrina leads her through hour-long training sessions, with a special focus on strength training drills with conditioning movements.
“I’m not stopping. This is a way of life now.”
Courtesy of Sabrina, Stacey also started incorporating protein shakes and supplements into her low-carb, lean-protein diet. She veers away from anything white, opting instead for more nutrientdense snacks, like avocados, eggs, or sweet potatoes. “It’s not a chore for me anymore,” Stacey adds. “I push myself because I’m not just motivating myself - I’m motivating other people. I don’t want to let myself down, nor do I want to let other people [down] that have seen me evolve into the person that I am now.”
“Like my mother said, I’m here for a purpose. And I finally found my purpose. It took 44 years to get here.” Staying motivated is made possible by the support she receives from her coaching staff and friends. But, more importantly than that, her 12-year-old son, Mason, remains one of her biggest fans. “I do a lot of this for my son,” she says. “Your kids don’t see anything wrong with you, because you’re their parent. But something was told to him one day [about me]…I had that conversation with him about what happened to me. And he was like, ‘Mom, you’re beautiful.’ I cried, of course.” Looking ahead, Stacey’s first objective is to take home the firstplace prize at competition. Next up, she has her sights set on launching her own line of activewear, featuring hoodies, sports bras, and leggings with the tagline, “Pretty Rich & Fit.” With a desire to hone her public speaking skills, Stacey hopes to one day share her testimony with others and promote encouragement along the way. “No one’s normal. Everybody has something wrong with them,” Stacey says. “We, as women, are beautiful at any age. So, go out and do the darn thing.” 25
MEMPHIS FIT
By Colleen May Photo by Tindall Stephens
ATC Fitness Celebrates th their 30 Anniversary
In 1991, Keith and Julie Patterson had a vision to create a fitness center that would be both affordable and accessible to all. A year later, they opened the first ATC Fitness location in Bartlett, TN. Now, with 18 different locations in the Greater Memphis area, ATC Fitness has become the largest family-owned and operated gym franchise in the Midsouth. And on January 6, Keith and his three sons, Spencer McDaniel (41), Tyler McDaniel (35), and Brock Patterson (32), will be celebrating their 30 th anniversary. What started out as a one-man operation quickly turned into a family effort as Spencer, Tyler, and Brock jumped on board to help manage the company for their dad. Today, Spencer serves as the official president of ATC Fitness, while Tyler is the director of operations and Brock is vice-president.
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“The three of us are very ambitious. We see what ATC can be,” Brock says. “We have some very grandiose ideas and plans, and we’re really excited about them. I think we will take ATC to the next level.”
“Low-Cost, High-Value” In an effort to attract a wider audience, ATC Fitness threw out old contracts in place of a newer “low-cost, high-value” model in 2008. Members today can enjoy unlimited access to equipment with a basic membership starting at $15 per month. The premium membership at $25 per month grants members additional access to every ATC Fitness location, along with free unlimited tanning and daily use of the HydroMassage chairs. Both membership options allow for 24/7 access to equipment with no long-term commitments and unlimited Smart Start training, a program designed to help members customize their workouts and receive one-on-one coaching to achieve their fitness goals. “It’s a great program for people who have never been in a club before, or if it’s been a long time since they’ve been in a club,” Spencer adds.
MEMPHIS FIT
Prioritizing Health and Safety Since COVID-19 first came on the scene in 2020, ATC Fitness has taken action to ensure members can still enjoy their workouts while following health and safety protocols. In addition to routine cleaning and sanitizing all equipment, medical-grade air purifiers were installed to prevent the spread of airborne illnesses. The REME® LED Halo lights kill up to 99% of airborne pathogens, including bacteria and viruses.
Enjoy ReliefLifefor Without Limitations marathon pain
“Adding those really made our current members feel much more comfortable coming in,” Spencer says.
“We are locally-owned [and] family operated. We live in the city of Memphis…. we care about the city of Memphis.” – Brock Patterson
Staying Family-Oriented Aside from its convenience and price, part of what draws people to ATC is the sense of family you won’t find anywhere else. As each location continues welcoming new faces every day, some members have stuck around since the very beginning. “Being around these people for so long…you get to know ‘em. And they get to know you,” Spencer says. “They’re like family to us.” The brothers hope to continue making improvements as they head into the new year while maintaining good relationships with every member that walks through their doors. From there, the growth will happen on its own, says Tyler. “It’s [about] not only treating new customers with the same great service we have for 30 years…it’s about keeping your older members happy, too,” he adds.
Bigger Changes Ahead
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.
In honor of their 30 anniversary, ATC Fitness will be undergoing several minor renovations, starting with new paint colors inside every location, a new logo, and a revised website. “We’re constantly trying to get better at what we’re already doing,” Spencer adds. th
Their newest location is set to open in Collierville by mid-January, and it’s expected to be the largest one yet. Located in Poplar Market Plaza, it will feature brand new state-of-the-art equipment, more parking, and larger workout areas. “We’re finally seeing some momentum,” Brock says. “We’re hoping for 2022 to be our biggest year.”
East Memphis • 901-682-5642 6005 Park Ave., Ste. 309
Bartlett • 901-791-0347 2996 Kate Bond Rd., Ste. 301
Call to schedule an appointment today Facebook: East Memphis Orthopedic
www.eastmemphisortho.com PROVI DI N G Q UALIT Y ORTHOPE DIC CAR E S I N CE 1969
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FOOD+NUTRITION By Mary Alexander Satterfield
Detox Chicken Soup This soup is the perfect recipe when you want something comforting and nutritious. Enjoy a nice detox without sacrificing any flavor!
Prep Time: 50 minutes | Makes 6 Servings
Ingredients: q 1 lb. boneless skinless chicken thighs q 2 carrots q 2 stalks of celery q 3 garlic cloves, minced q 9 oz. Kettle & Fire turmeric ginger bone broth q 1 /2 yellow onion, diced q 1 lemon q 3 cups water q s alt, to taste q p epper, to taste q 2 tsp. cayenne pepper q 1 cup spinach q 1 cup brown rice q 2 tbsp. fresh chopped dill
Directions: In a large pot or dutch oven over low heat, add the raw chicken, 3 cups of water, diced onion, diced carrots, diced celery, minced garlic, salt, pepper, cayenne pepper, and dill. Stir to combine and cover. Cook on low for 30 minutes to an hour. While the soup simmers, prepare the brown rice in a separate pot. Once the soup is finished cooking, add the cooked brown rice to the pot, juice from one lemon, and the Kettle and Fire bone broth. Stir to combine. Pour your soup in a bowl with fresh spinach and enjoy!
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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.
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FOOD+NUTRITION By Cara Greenstein
Tuscan White Bean Noodle Soup with Chicken Sausage + Kale A cozy bowl of comfort, this rustic soup introduces a rich texture with two preparations of cannellini beans. It tastes like it was simmering all day long when, in all reality, dinner is on the table start-to-finish in just 30 minutes! Prep Time: 30 minutes | Makes 4 servings
Ingredients: q 4 cloves garlic, finely chopped q 3 tablespoons olive oil, divided q 2 links Italian chicken sausage (about 1/2 pound), casings removed q T wo 14.5 oz. cans cannellini beans, drained and divided q 4 -5 cups chicken stock q S alt, to taste q P epper, to taste q 1 cup ditalini (or short-cut) pasta noodles q 1 tablespoon finely chopped fresh basil q 1 heaping handful of curly kale, de-ribbed and torn into bite-size pieces q P armigiano-Reggiano, to garnish
Directions: In a Dutch oven or large pot, heat 2 tablespoons of olive oil and garlic over medium heat. Stir with a wooden spoon to cook garlic until just fragrant. Add chicken sausage, stirring to cook while breaking down sausage into small pieces with a spoon. While the sausage cooks for 5 minutes, add one can of cannellini beans to a food processor (or small bowl with an emulsifier) with the remaining tablespoon of olive oil and 1 tablespoon of water. Purée until smooth.
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Add puréed beans, remaining can of whole cannellini beans, four cups of chicken stock, and a generous pinch of salt and pepper to the pot. Stir to combine and bring to a boil. Stir in ditalini noodles and bring stovetop heat to medium, continuing to simmer until noodles are al dente, about 10 minutes. Then, stir in kale and basil. Taste to adjust the flavoring, if needed. Ladle into bowls. Grate fresh Parmigiano Reggiano over soup, followed by cracked black pepper.
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.
Passionate about people, particular about teeth Start the new year off right — by visiting one of our locations in East Memphis, Germantown or Bartlett to discuss your smile and dental health goals our team. We proudly offer preventive, cosmetic, and restorative dentistry, with multiple convenient locations, and one team committed to providing patients with compassionate, understanding care.
Come for the race, stay for the best POST-party in town!
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REGISTER AT RUNTHE901.COM 31
FOOD+NUTRITION By Emilee Hudsmith McKinney
Crockpot Buffalo Chicken Soup This Buffalo Chicken Soup has a bit of a kick, super filling, creamy, and full of chicken bone broth. Warm-up on a chilly night with this tasty soup! Prep Time: 20 minutes | cook time: 4 hours
Ingredients: q 3 stalks celery, diced q 1 bunch green onions, chopped (set a handful aside for garnish) q 1 /2 white onion, diced q T wo 32 oz. cartons of Chicken bone broth q 2 cups water q 4 -6 chicken breasts q 2 cloves minced garlic q 1 1/2 cups Buffalo sauce of choice q 1 cup shredded mozzarella q 1 cup shredded cheddar cheese q 1 /2 block of cream cheese
Directions: In a skillet, sauté diced celery, diced white onion, and minced garlic over medium heat for 3-5 min or until soft. Place in crockpot. Throw in chopped green onions, chicken bone broth, water, chicken breast, and Buffalo sauce. Turn crockpot on high for 4 hours. When ready to serve, combine cheese and throw it into the warm crockpot, and stir. When the cheese is melted, get ready to enjoy this tasty soup! Don’t forget to garnish with fresh green onions! Note: If you plan on freezing the soup, don’t put the cream cheese and cheese in it until it’s reheated and are ready to eat. 32
Emilee Hudsmith McKinney 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.
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901.623.3323 | mcculleyallergy.com 33
FOOD+NUTRITION By Erin Dragutsky, MA, RD
2022 Food Trend Forecast Each new year brings new trends to the food scene. In 2021, pickling, homemade pasta, and huge growth in plant-based food alternatives were all trending. What does 2022 have in store? Let’s dig into six of the top food trends for 2022!
Non-alcoholic beverages like prebiotic drinks, teas, and hibiscus sodas Grocers have seen an increase in fancier buzz-less beverage choices and they don’t anticipate this trend going anywhere but up. Functional beverages like prebiotic and probiotic drinks and hibiscus sodas are popular as the population continues to be more health-conscious. These gut-friendly and vitamin C packed beverages might be your new afterwork drink of choice. Teas have become more popular throughout the pandemic as well, perhaps to relieve stress and anxiety. The herbal tea market is expected to continue to rise. We love matcha in the mornings!
Sunbutter and sunflower seed products Sunflower seeds have been a way for individuals with peanut or tree nut allergies to enjoy their version of peanut butter and jelly for a while now. However, we are now seeing these allergy-friendly seeds show up in many other ways, like in some of Ben and Jerry’s vegan ice cream options! These seeds are a good source of healthy fats, protein, and fiber, so we love seeing them pop up in creative ways.
Continuation of plant-based everything According to Whole Foods Market, “reducetarianism”, which means significantly reducing consumption of animal products, is on-trend for 2022. It also includes a focus on choosing higher quality animal products like those you might find at Memphis’ many farmers’ markets.
Ghost kitchens These are kitchens built only for delivery. The demand for ghost kitchens increased as individuals stayed home during the pandemic and they offer convenience at a reduced cost. Wendy’s is already planning to open over 700 more of these in the next 5 years!
Mushrooms These umami-rich fungi are booming. They are easy to grow, have a nice meaty texture, and are highly nutritious. They even have their own documentary (have you seen Fantastic Fungi yet?). Not only are mushrooms a great meat substitute, but they can also be used for packaging! Composting for the win.
Potato milk We’ve got our nut milk, oat milk, and soy milk, so the obvious next choice would be potato milk, right? Commercial potato milk is fortified with vitamins and minerals, but similar to many other vegan milk alternatives may be lacking in protein and fat. As long as you’re getting these macros in other areas of your diet and not relying on your “milk” for them, then potato milk may be your new go-to!
We love following food trends. Want to know what food trends you should really hang on to? Send us an email at 901nutrition@gmail.com or give us a call at 901.800.9526 and we will help you figure out what’s right for you.
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Erin Dragutsky is the co-founder of 901 Nutrition, LLC and a licensed, registered dietitian in Memphis. Erin specializes in helping clients with eating disorders and disordered eating habits. She is passionate about helping clients ditch their diets for good, find food freedom, and develop a positive relationship with food. 901nutrition.com, 901.800.9526
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. Come in for our intro session where we will identify mobility dysfunctions and see how to set it free with FST.
ACTIVE HEALTH CHIROPRACTIC We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle • Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques
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Keep Your Dog As Active As You!
• Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems • Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself
For more information call 901.276.3210 or visit dogsrulememphis.com 7844 Farmington blvd Germantown • 901.340.1837
Dr. Jeremy Jessop DC
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901-252-3670 | focalpointcrosstown.com | Inside Crosstown Concourse A SOUTHERN COLLEGE OF OPTOMETRY CLINICAL FACILITY
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FOOD+NUTRITION By Alisha Parker, MS, RDN, LDN
DEBUNKING FAD DIETS Consumers are spending upwards of 70 billion dollars on nutrition and physical activity-related products and devices, but do diets even work? The short answer: NO. Certain ones seem to “work” in the beginning because they offer quick results typically in the form of weight loss; however, diets tend to be unsustainable and can have negative long-term effects that outweigh any short-term “success.”
Breaking down the most popular diets anticipated in 2022…
INTERMITTENT FASTING
JUICE DETOX
THE CLAIMS
THE CLAIMS
• Weight/fat loss without food restriction
• Q uick weight loss
• I mproved insulin sensitivity, glucose homeostasis, brain functioning, blood pressure/triglyceride/cholesterol levels
• C ure digestive issues
• Reduced inflammation
• R id the body of so-called “toxins”
• I mprove energy and concentration
• Energy boosts • Greater longevity
THE RISKS • Decreased muscle mass • Poor muscle recovery, especially if your training schedule doesn’t align with your fueling window • Low energy levels • Increased hunger • Digestive issues • A potential trigger for disordered eating • Nutrient deficiencies leading to long-term health implications
• G I distress including cramping, bloating, and nausea. • E liminating protein, fiber, and fat diminishes satiety and may affect blood sugar levels. • F ruits and vegetables are full of vitamins and minerals; however, juicing eliminates important nutrients such as fiber. • T he lack of nutritional balance can lead to many side effects including decreased energy, muscle mass, and immune system functioning. • I ncreased likelihood of binge eating
• Weight regain and weight cycling
THE SCIENCE
• Slowed metabolism
• T he diet industry is a marketing powerhouse working to convince you that something is wrong with your body so you’ll buy their products.
• Missing out on social events that include food because the timing doesn’t fall within your eating window
THE SCIENCE • I ntermittent Fasting feels like freedom because it allows you to include all food groups, but consider the sustainability of working against your body’s innate cues along with the costs listed above. • Remember: Intermittent fasting happens naturally while you sleep. • M any of the health claims about Intermittent Fasting are based on animal studies, and the limited number of human studies show mixed results. More extensive research on humans is needed. 36
THE RISKS
• Y our kidneys and your liver detox your body each day, for free! Research does not support the use of detox or cleanses. • E xpect to regain any lost weight quickly after discontinuing the juice cleanse.
FOOD+NUTRITION
KETO THE CLAIMS • Rapid weight loss • Improved glucose control • E ffective in the treatment of certain neurological diseases and some cancers
THE RISKS • Increased risk of kidney stones • Low blood sugar • D ue to low fiber intake, constipation and disruption in gut bacteria associated with immunity, inflammation, and mood may occur. • M ay lead to nutrient deficiencies due to an insufficient intake of vitamins and minerals • Loss of muscle mass • Flu-like symptoms • Brain fog and headaches • Fatigue and poor endurance • Nausea • High cholesterol and other cardiovascular issues • Increased cortisol levels • Encourages disordered eating behaviors
Looking to make a diet-related resolution? Ditch dieting in 2022 and focus on sustainable, day-to-day actions that support your health and wellbeing over worries about weight.
THE SCIENCE
BREAK-THE-FAST: Eat within one hour of waking in the morning.
• For every gram of carbohydrate stored in the body (as glycogen), there are approximately 2-3 grams of water retained. Quick weight loss occurs because carbohydrates hold water.
FUEL UP: Plan to eat every 3-4 hours throughout the day, aiming to include carbs, protein, produce, and fats at each meal.
• A diet that is so restrictive (eliminating an entire macronutrient) is likely to be unrealistic long-term. The body functions most efficiently with carbohydrates, its preferred fuel source.
SNACK SMART: Include at least two food groups for sustainable energy.
• Short-term results may thwart long-term performance goals.
HYDRATE!
• A ketogenic diet may be an effective form of treatment in certain neurological diseases
RECOVER: Plan to consume a post-workout snack or meal within 45 minutes of training. MOVE: Find movement that you enjoy, incorporating 2-3 strength training sessions each week.
Alisha Parker, MS, RDN, LDN is a nutrition therapist at Memphis Nutrition Group, a nutrition and lifestyle counseling practice offering in-person and virtual nutrition therapy specializing in a non-diet, weight-neutral approach. Memphis Nutrition Group helps individuals reconnect with their bodies, find confidence and clarity in 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.
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COACH’S CORNER By Gary Berglund, CPT,CES, Pn1, RYT
Health and Fitness Trends for 2022 If you’re like most people, you’re cautiously looking forward to 2022. The future of health and fitness has been shaped by the pandemic and as a result, is reflected in 2022 industry trends.
Mobility
Home Gyms
Minimalist Shoes
Being able to move your body well is crucial to feeling and performing your best. Using fun fitness toys like slant boards, voodoo floss, and percussion massagers, gym-goers are getting more out of their workouts by improving their mobility. Many fitness professionals offer mobility-centered programs and workouts and most physical therapists take clients without a doctor’s note, great for those nagging aches and pains or old injuries.
Home gyms are here to stay, and people will continue to add to their arsenals over the next year. Bands, dumbbells, and suspension trainers are staples, while fold-in squat racks, battle ropes, and cardio equipment have been gaining traction.
Brands like Xero and No Bull are a great option for people who want to improve proprioception (the ability for your body to feel and react) and strengthen stabilizing muscles in the lower leg and foot.
Recovery It’s important to work hard when exercising, but are you putting the same effort into recovery between workout sessions? A rest day can be easily upgraded into a recovery day with stretching, massage, mobility work, sauna, yoga, Pilates, tai chi, and walking. An acupuncture, chiropractic, or cryotherapy session can also help dampen the body’s stress response and aid recovery. Not sure if something is a recovery activity? Ask a fitness pro that you trust.
Online Training The pandemic has shown many fitness pros and their clients how adaptable working with a coach can be. The use of apps, digital conferencing, and FaceTime help save time for busy people and allow clients to work with their favorite trainer from anywhere in the world.
Outdoor Workouts Although there is a dip in the winter, outdoor activities and workouts will continue to be a popular choice throughout 2022. Mark Akin, the owner of Envision Fitness in downtown Memphis, says outdoor classes remain popular. He adds, “they are a great way to remain socially distant and still get creative using natural landscapes and environments.”
Weight Neutrality & Body Positivity The goal of weight neutrality and body positivity is to get away from prescribing weight loss to fix health problems and instead focus on addressing underlying health issues. This is a concept that is often met with a lot of resistance by people who don’t understand it. The idea is that weight is not the cause of health problems, but simply a cofactor. Researchers are finding that problems like insulin resistance, high blood pressure, and heart attacks are not caused by weight. Unwanted weight gain is now being looked at as a side effect rather than a cause of disease, meaning you can be healthy or sick at any size.
Trying something new can sometimes be exactly what people need, and there’s plenty out there to try on your fitness journey.
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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.
YOU‘RE WORTH IT. REDISCOVER YOUR MOJO WITH PELVIC FLOOR PHYSICAL THERAPY. • Incontinence with Running, Jumping, etc • Constipation • Pelvic pain • Sexual dysfunction • Period pain • Menopause issues • Pregnancy and Postpartum • Diastasis recti • Tailbone pain • Lower abdominal strengthening/pelvic floor strengthening • Low back pain/Hip pain
IT’S TIME FOR A BETTER QUALITY OF LIFE. REACH OUT TODAY FOR A CONSULTATION AND LET US SET YOU ON A PATH TO LIFE-CHANGING RESULTS.
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EXPERIENCE THE HEALTH BENEFITS OF ZERO GRAVITY NeuroSource is now offering a new float experience. Individuals and couples can now float in a brand new spacious flotation room.
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WEEKEND WARRIOR Photo by Tindall Stephens
Yvonne Frank Moore, MD,
Interval Running and Brisk Walking
67; Gynecologist at Mestemacher Clinic for Women; Blog writer at ymoore4health.com; Volunteer coach for Dreamgirls Healthier You; Admin for “No Gym, No Problem”
MY GROUP: I first started walking and running with Sisters in Motion in 2011. I ran my first Half Marathon as a member of the group when I was 59. I’m currently active with Black Girls Run and with a group of ladies that walk on Saturday mornings. I also participate in several Facebook running groups. BUCKET LIST: I would love to run a race in Paris with a view of the Eiffel Tower. RECENT WINS: I just completed my 8th consecutive St. Jude Half Marathon as a St. Jude Hero. This year, with the help of my True Light Baptist Church Family, I was able to raise over $2,800 in donations. I also did the Memphis Turkey Trot and the Mississippi Blues Half Marathon where I placed second and third in my age group. FAVORITE FITNESS ACCOMPLISHMENT: Since 2013, I have completed 69 half marathons in all 50 States, DC, Puerto Rico, Canada, and Mexico. It was a wonderful way to see the country. SPEED BUMPS: Just before Covid hit, I had lost my mother, my husband, and one of my closest friends in less than eight months. Grieving such close losses is difficult under any circumstances, but was compounded by the loss of any semblance of normalcy. I decided to not allow my grief and isolation destroy my newly found good health. I wrote blog entries about handling stress and ways to stay healthy in a crisis. I took solo walks and runs with Gospel music or sermons in my ear and prayer in my heart. Instead of eating my feelings, I exercised. It was a lifesaver. BEST EATS: Before I went strictly low carb, my favorite post half marathon celebration food was Bang Bang Shrimp at Bonefish Grill.
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THE RACE I WON’T FORGET: The Portland Half Marathon in October. When I was pursuing the 50 state Half Marathon Challenge, my husband traveled with me and was my biggest supporter, even after he was diagnosed with stage 4 stomach cancer in 2016. We had done 48 of the states before he became too weak to travel. Before he passed, I promised him I would finish. Once in-person races started back, my children accompanied me to the last 2 states. At the last race in Portland, my son wore a shirt with my late husband’s likeness to the finish line. It was a very emotional moment for me, one that I will never forget!
ON MY NIGHTSTAND: Bamboozled By Jesus: How God Tricked Me into the Life of My Dreams by Yvonne Orji PET PEEVE: When people think they can out-exercise a bad diet. A truly healthy lifestyle includes both a healthy diet and exercise. EXTRAVAGANCE: My turtle collection. During my 50 state quest, I collected turtle figurines from all over the country.
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WEEKEND WARRIOR Photo by Tindall Stephens
Derek Morgan, Runner, Cyclist, Coach 36; Medical Dosimetrist at West Cancer Center
Derek Morgan, winner of the 2021 St. Jude Memphis Marathon
FAVORITE FITNESS ACCOMPLISHMENT: Winning my hometown race, St. Jude Marathon, with a time of 2:36:48!
INSPIRATION: I like to compete. I like to be surrounded by like-minded people and see if we can get the best out of each other.
GO-TO GEAR: Nike Alphafly MY GROUP: Breakaway Racing Team, Marx-Bensdorf Cycling,
f
MY SPORTS: Running and cycling are special to me because of the camaraderie. My closest friends have come from running and cycling. RECENT RACE: In 2021, my main focus was the St. Jude Marathon, but I was able to run personal bests in the 5K, 10K, and Half Marathon along the way. The big one was running 1:13:14 at the Rock ‘n’ Roll Washington DC Half Marathon. That gave me the confidence to race St. Jude aggressively.
and Journeymen Racing Multisport
DREAM DINNER COMPANY: Dirk Nowitzki. I’m a big NBA
SPEED BUMPS: In 2016, I was hit by a car on my bike just a few
fan and he was my favorite player.
days after winning the Cat 3 State Championship. In 2017, I came back to win the Cat 2 State Championship. Perseverance is key!
ON MY NIGHTSTAND: I just finished Project Hail Mary by
FAVORITE JAMS: No music! Memphis is beautiful, soak in your surroundings and listen to your body!
BEST EATS: Soul Fish is my jam. I always get the salmon with a ton of veggies. 42
I
Andy Weir and it was a gem!
INDULGENCE: A good cold beer post-run, specifically an IPA. QUOTE: “Only the disciplined ones in life are free.” – Eliud Kipchoge
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TRAINER SPOTLIG HT Photo by Tindall Stephens
WHAT IS THE MOST OVERLOOKED BODY PART Back and glutes!
IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT Yoga mat! You can have the most amazing workout using your own body and gravity as resistance.
ALWAYS IN MY GYM BAG Besides a mask, I always have face wash.
MY FITNESS IDOL
TARA TAYLOR 48, Personal Trainer at The Kroc Memphis
Rachel Newsham, the creative director of BODYCOMBAT. I got to meet her a few years ago and made the BIGGEST fool of myself “fangirling”.
MY GO-TO SNACK Bone broth. It’s packed full of nutrients, collagen, and immunity-boosting benefits.
MY DIET WHERE DO YOU TEACH You can find me teaching spin, yoga, BODYCOMBAT, BODYPUMP, BODYFLOW, resistance training, and senior yoga at the Kroc Center, Germantown Athletic Club, and Jewish Community Center.
FAV WAY TO WORKOUT BODYCOMBAT or kickboxing with a bit of yoga.
BIGGEST NUTRITION MYTH That carbs are evil. We need some form of carbs, like veggies and fruit.
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BIGGEST FITNESS MYTH What works for me, your friend, or that celebrity will likely NOT work for you. There’s no “one size fits all” when it comes to fitness and nutrition and the older we get what used to work, probably won’t anymore. We have to find what works for us and then keep our bodies guessing by tweaking it a bit.
MY WORKOUT Most days my workouts are the classes I teach. When I get to do my own workout, it’s a mix of strength training, mobility, and yoga.
I don’t have a “diet”. I 100% believe that everything can be enjoyed in moderation. If you want dessert, have it, just plan for it. I’ve been watching my glucose and switching the way and time I eat carbs has made a difference.
WHAT KEEPS YOU MOTIVATED No matter what’s going on in my world, there’s something I can always “move” to make me feel better, even through various injuries. I’ve gotten to meet and work with amazing people in Memphis and, thanks to virtual training, all over the US. Seeing and making a difference in my client’s and class participants’ day is a huge motivator.
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
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