Memphis Health+Fitness Magazine June 2022

INSPIRING ACTIVE LIFESTYLES SINCE 1996

JUNE 2022

DR. JEFFREY

SAWYER 4-TIME IRONMAN FINISHER

FRESH SUMMER MEALS

FATHER’S DAY GIFT GUIDE

Mid-South patients have a new Mid-South patients have a new partner in exceptional cancer care. partner in exceptional cancer care.

At Regional One Health, we’re elevating cancer care through At expertise Regional One Health, we’re elevating cancer through and innovation.

Our dedicated teamcare provides expertise and innovation.

Ourthat dedicated provides comprehensive treatment options ensure team optimal outcomes comprehensive treatmentso options that optimal and enhanced wellbeing, you can getensure back to the lifeoutcomes you love. and enhanced wellbeing, so you can get back to the life you love.

T H E U LT I M AT E IRONMAN TEAM-UP Enhance your recovery before, during, and after the St. Jude IRONMAN 70.3 Memphis with the specialists from Accel Performance and Wellness and Campbell Clinic.

E N J O Y A 3 - D AY P E R F O R M A N C E R E C O V E R Y P A C K A G E F O R O N LY $ 9 9 !

IRONMAN events can be especially hard on your body. That’s why the region’s best orthopaedic specialists and the Mid-South’s best performance coaches have teamed up to give you exclusive 3-day access to recovery facilities designed for elite athletes.

This deal is only offered to St. Jude IRONMAN 70.3 Memphis participants and allows you to take advantage of: • • • •

Hot/Cold tubs Manual massage therapy – via Hypervolt Cryotherapy NormaTec recovery boots

Scan this QR code with your phone’s camera to take advantage of this deal.

R E C O V E R W I T H T H E B E S T T O P E R F O R M A T Y O U R B E S T.

H+F JUNE

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26 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 Contributing Writers Lucy Modzelewski Kelsey Lawrence Alexandra McCray Shlomit Ovadia Colleen May

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Graphic Design Brian Williams Digital Designer Jeremy Crooks

ON THE COVER

10 Father’s Day Gift Guide 18 Dr. Jeffrey Sawyer:

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Doctor, Ironman, Family Man

Fresh Summer Meals

LIVING WELL

8 What Every Man Needs to Know About Prostate Health

MEMPHIS FIT

20 Former NBA Player Brevin Knight,

Prioritizing Fitness and Staying Limber

22 Dr. Matt Kangas o n Staying Healthy for Those That Matter Most

24 Chris Mayatte Makes Fitness Family Fun at Shoot 360

26 Taylor James, Finding Motivation and 2

Community from a Home Gym

28 Rudi Rudolph, Flipping & Squatting 30

with a Furry Sidekick

Issac Stock’s Path to Success

FOOD+ NUTRITION

34 Pineapple Chicken & Steak Kabobs 36 Build Your Own Gyros 38 Pan Seared Cornmeal Crusted Catfish with Blistered Corn and Peach Salsa

40 Summer Salad with Dessert (Blackberry Popsicles)

Social Media Editor Zoë Kirchoff Photographers Tindall Stephens Sam Sikes 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 © 2022.

42 Hydrating + Fueling Your Body On-The-Go IN EVERY ISSUE

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Weekend Warriors: – Kathryn Logan Smith, Runner – Roberto D. Lachica, Cyclist Trainer Spotlight: Claire Benoist

facebook.com/ MemphisHealthFitnessMag @memfitmag

Read us online at Memphishealthandfitness.com

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YOU BELONG HERE.

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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 26 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 |

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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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.

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Alexandra McCray |

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Lucy Modzelewski |

Digital Designer

Jeremy is a South Carolinian turned native Memphian with almost 15 years of digital and print design experience. As a passionate endurance athlete, he loves participating in marathons, triathlons, and even a good hike with his wife and two pups, Brooklyn and Chloe.

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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 but now calls Memphis home. She enjoys reading, spending time outside with her fiancé and their dog Ronan, and baking.

Contributing Writer

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

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Jeremy Crooks |

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.

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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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M E M P H I S P L A S T I C S U R G E R Y . C O M

LIVING WELL

By Bilawal Ahmed, MD

What every man should know about screening to protect prostate health important that men know having a vasectomy is not linked to a higher risk of prostate cancer.”

He said average-risk patients can start screening at age 50, and those at higher risk should start at age 45. Men with a close relative diagnosed before age 55 should start at 40 because their cancer could have a genetic component. They should have genetic counseling as part of their care.

Screening is easy. Doctors check ProstateSpecific Antigen (PSA) levels via a blood draw. Based on the findings, patients are then screened yearly or every two years.

If screening indicates cancer, a biopsy is needed to determine a specific diagnosis and treatment.

Prostate health is a topic every man should discuss with his primary care provider.

Nine out of 10 men will experience urinary problems due to an enlarged prostate, and nearly 200,000 are diagnosed with prostate cancer every year.

Bilawal Ahmed, MD, a medical oncologist at Regional One Health, said protecting your health starts with proper screening.

“As men age, they often have difficulty starting urination, weak flow, and frequent urination. It’s usually due to benign prostatic hyperplasia, or BPH, which is not cancerous,” he said. “However, these symptoms can indicate prostate cancer, which is why you need an evaluation.”

Screening is also crucial because many patients don’t experience urinary problems, or symptoms like worsening, unrelieved back pain, or blood in the urine, 8

until prostate cancer is advanced and harder to treat.

“When prostate cancer is diagnosed later and has spread to other parts of the body, it cannot be cured, although patients can still live for many years thanks to new therapies,” Dr. Ahmed said. “If it is caught early and hasn’t spread, the prognosis is excellent. It can usually be cured using surgery or radiation.”

Dr. Ahmed said your screening needs are based on your risk factors.

Getting older is the biggest one, and African Americans and Ashkenazi Jews are at higher risk. Family history also plays a role.

One thing that does not increase risk is having a vasectomy: “A lot of patients ask about that,” Dr. Ahmed said. “It’s

Dr. Ahmed noted if cancer is confined to the prostate, minimally invasive surgery or radiation are both highly effective at curing the disease. Patients may also need hormonal injections for six months to two years to keep the cancer from returning.

If prostate cancer has spread to the bones, liver, or elsewhere, it is not considered curable. However, medical oncologists like Dr. Ahmed can use chemotherapy and hormonal pills to kill cancer cells and stop additional spread.

Dr. Ahmed urged patients to remember successful treatment starts with screening.

While early screening can lead to false positives, he said, it has caused a sharp decline in prostate cancer deaths: “It’s a balance. Talk to your doctor about the risks versus benefits so you can decide the best time to start.”

For an appointment at Regional One Health, call 901.545.6262.

GIF T G UIDE

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GIF T G UIDE

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MEMPHIS FIT

By Alexandra McCray Photo by Sam Sikes

“I get the best of both worlds because I get to take care of kids, which I think is probably my greatest joy in medicine, but I also get to be a surgeon, too.”

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MEMPHIS FIT

DOCTOR / IRONMAN / FAMILY MAN How Surgeon and Triathlete Dr. Jeffrey R. Sawyer Keeps on Course

At 56, Dr. Jeffrey R. Sawyer, MD, a triathlete and pediatric spine surgeon at Campbell Clinic, says he’s faster today than a decade ago. The fourtime full Ironman finisher grew up playing and loving sports but didn’t have a physically active father.

When Dr. Sawyer started a family of his own, he set out to change that. “I have three boys. They’re 14, 13, and 8, and they’re very active,” he says. “I wanted them to grow up with exercise as part of their lives.”

REVOLUTIONARY PEDIATRICS Jeff’s dedication to the well-being of all children is what led him to specialize in pediatric orthopedics. “I get the best of both worlds because I get to take care of kids, which I think is probably my greatest joy in medicine, but I also get to be a surgeon, too,” he says.

In 2005, Jeff returned to the Campbell Clinic, where he completed his fellowship with the goal of centralizing care. Thanks to a research and treatment plan collaboration, through the clinic’s involvement with the Pediatric Spine Foundation, young patients no longer need to travel to various cities to receive their surgeries.

When combined with its emphasis on in-house research, instruction, and patient education, the clinic’s collaboration helps lead the way in implementing new treatment options, such as growth modulation using vertebral body tethering (VBT) of the spine for scoliosis. “Instead of straightening out the spine with rods, we’re trying to surgically go in and control the growth of the spine to make it grow straighter,” Jeff explains.

ONE STEP AT A TIME Morning workouts suit the surgeon best. Jeff says, “That’s my quiet time. That’s my thinking time, but also, if I can get one percent better that morning on a run, that drives me during the day to get one percent better at work or one percent better as a dad.” Given that Jeff’s day begins at 7:30 a.m., his training often happens between 5 and 7 a.m. but can start as early as 4:30 a.m. He says, “This also allows me to drive my kids to school, which I’ve always done, and it sets the tone for the day for all of us.”

You won’t catch him sleeping in on Sundays, either. Instead, he’s often participating in a tradition that began 17 years ago when he moved from Chicago to Memphis. “I started running with a friend of mine, Todd, on Sunday mornings, and he and I are still running together,” Jeff says. Additionally, Jeff and his wife, Julie, often finish the mornings with another tradition, a run with their two dogs at Shelby Farms Park.

In 2008, Jeff ventured to Florida to participate in his first full Ironman. The second one he completed took place in Tempe, Arizona, and coincidentally landed on his 50th birthday. He has since returned twice to The Sunshine State for Ironman Florida, including in 2021, when Jeff says he shaved 47 minutes off his finishing time - completing the event in 12 hours and 13 minutes, a personal record.

A WINNING FORMULA FOR TRAINING AND NUTRITION In and out of race season, Dr. Sawyer works with his triathlon coach, Jeff Fejfar, and logs his runs in the TrainingPeaks app. The surgeon says, “That tracks all my metrics, you know, speed, pace, everything, and then my coach looks at it on Sunday and pings back my workout for the next week. Knowing that he can see my real-time workout efforts also helps with accountability.” In addition, Alisha Parker, MS, RDN, LDN, of Accel Performance

and Wellness and Memphis Nutrition Group, has helped Jeff nail his race-day hydration and nutrition.

Currently, Dr. Jeff is preparing for his 15th half Ironman, the St. Jude Ironman 70.3 Memphis, on October 1. In addition, he hopes to one day qualify for an Ironman World Championship and complete the Escape from Alcatraz triathlon.

Because of the demands training puts on his time, which he prefers to devote to family and work, Jeff puts a few years between his long-distance full Ironman triathlons.

WHAT REALLY COUNTS For Jeff, the fun isn’t on race day. He says, “I love the process… there’re tons of little wins along the way, like here in Memphis when it’s 100 degrees out and humid, and you don’t feel like going for that bike ride, and yet you do - that I think is more important probably than the big race.”

When race day does arrive, Jeff enjoys embracing the challenges that can arise, like hitting “the wall.” He says Navy SEAL and author David Goggins’ notion that we all have an internal governor, the system in a car that holds it back from its maximum ability, is accurate.

“My favorite time in a triathlon is when you’ve reached the governor, and you can go another mile, and nine times out of 10, it’s just your brain telling your body to quit,” Dr. Jeff says. “Spine surgery is very much the same way. Sometimes our operations go six or eight hours. So, there’s time in a spine operation where things are going well, and there are times when they aren’t going well, but that concept of facing the governor and always trying to do a little better is relevant.”

Visit Campbellclinic.com for more information.

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MEMPHIS FIT

By Lucy Modzelewski Photo by Tindall Stephens

“To experience this season the way I have... it’s nothing short of the best time of my career.”

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MEMPHIS FIT

Prioritizing Fitness and Staying Limber with Former NBA Player Brevin Knight A devoted husband and father of three, Brevin Knight, 46, is a beloved figure in the Memphis basketball scene.

A former Memphis Grizzlies guard who has been a color commentator for the team on Bally Sports Southeast for the last 12 years, Brevin is, in his own words, enjoying “[his] dream post-NBA career.” Despite the demands of his career and his devotion to his family, Brevin still prioritizes his fitness and ensures he stays active.

NBA and Memphis Grizzlies early days A New Jersey native who always had a passion for basketball, Brevin began his professional basketball career in 1997 when drafted by the Cleveland Cavaliers. Throughout his 12-year tenure in the NBA, he played for nine different teams.

Most notably, as far as readers of this publication are concerned, Brevin played for the Memphis Grizzlies from 2001 to 2005 and was part of their inaugural season.

Brevin describes his first few seasons as a Grizzlies player as tough.

“Everyone was so focused on U of M basketball at the time,” Brevin recalls. “We had to work to impress people on and off the court.” However, Brevin maintains that he knew from the beginning that it was a great opportunity and knew what the team could be.

As any Memphian and Grizzlies fan knows, that initial reluctance about Memphis’ own NBA team in 2001 has long faded. The fanfare and hype surrounding the Grizzlies have risen to new levels during the playoffs, and for someone like Brevin, who has always believed in the team’s potential, “it’s been amazing to see how far they’ve come.”

Making time to stay active After retiring from the NBA in 2009 at 32, Brevin jumped right into his commentating career. However, he has always stayed active and has made a point to prioritize his fitness even more as he’s gotten older. In addition, he describes his family as pretty active: his wife plays tennis regularly, his son plays basketball, and they all enjoy going on walks as a family.

Brevin’s primary exercise comes from his passion for golf, which keeps him on his feet and gets his steps in. He golfs at TPC Southwind a few times a week with his golf buddy.

However, a successful golfer needs to stay limber, which has gotten harder with age. That’s where the secret to Brevin’s success comes in: Stretch Zone.

Staying limber at Stretch Zone Brevin has always struggled with flexibility and would often suffer from hip and hamstring pain after an intense round of golf. However, once he discovered Stretch Zone, he realized how beneficial assisted stretching is for his overall wellness and physical fitness.

“I started going to Stretch Zone about six months ago, but it’s already made a huge difference,” Brevin proclaims. “It’s allowed me to feel better and stay limber for golf.”

At Stretch Zone, Brevin enjoys a 30-minute session where an expert stretch practitioner stretches any specific part of his body that’s hurting, improving his overall flexibility and mobility.

“I’ve got to keep my old bones limber,” Brevin laughs. “They took a beating playing basketball all those years.”

Building his dream career Now, in his career as a color commentator calling the games for the Grizzlies, Brevin has had a unique opportunity to see a team that he was part of in the early days enjoy massive success.

“It’s been a magical season for a team this young,” Brevin proclaims. “My favorite part of my career is the opportunity to be close to the NBA action while watching the team grow - it’s such a change from how they used to play.” He especially loves watching Ja Morant in all of his greatness up close and personal.

“To experience this season the way I have... it’s nothing short of the best time of my career,” he says.

For more information about Stretch Zone, visit Stretchzone.com or call 901.207.2553.

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MEMPHIS FIT

“No matter how long my day is or what time I get home, I make my workout a priority.”

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By Lucy Modzelewski Photo by Tindall Stephens

MEMPHIS FIT

STAYING HEALTHY Dr. Matt Kangas, 40, is a Michigan native turned Memphian, a doctor, a husband to wife Jennifer, and a dad to six-year-old Athena and three-year-old Apollo. If his work and family duties don’t keep him busy enough, he also works to maintain a healthy, active lifestyle.

Procedures include less invasive, outpatient solutions like joint injections to help with knee pain or burning nerves that carry pain signals. More intense surgical procedures would be something like spinal cord stimulation.

BECOMING A PAIN MANAGEMENT EXPERT

Working long hours in a very hands-on environment and coming home to a packed house can make prioritizing fitness challenging.

However, Matt is motivated by one key factor: his patients.

A graduate of the University of Michigan Medical School, Matt completed a residency in anesthesiology, followed by an Interventional Pain Medicine Fellowship in 2016. He’s been practicing at Mays and Schnapps since November 2021, where he specializes in pain management.

So, what does pain management entail from Matt’s perspective? “Essentially, I try to diagnose where the pain is coming from and identify procedures, surgeries, or medication that can help lessen the pain and make it more manageable,” he explains. “The end goal is always to get my patients as pain-free as possible and increase their functionality.”

MOTIVATED BY HIS WORK

“I’m on my feet all day in a fastpaced environment, so I don’t have a choice but to stay in shape,” he says. “Prioritizing staying active is important to me to stay highfunctioning at work.”

His experience in the medical field and seeing the long-term impact of not prioritizing overall wellbeing is also a key motivator in his fitness journey. His goal is that by staying active and maintaining a healthy lifestyle, he won’t have to seek out a pain management specialist himself.

FOR THOSE WHO MATTER MOST

MAKING TIME FOR HIS HEALTH Matt keeps his fitness routine fresh by mixing up running and lifting weights. He runs at the St. Mary’s track or around his neighborhood and lifts weights at his home gym three to four times a week. “Having a home gym definitely makes it easier to prioritize working out,” he says.

As for his diet, he tried the keto diet for a few months but found it a bit too restrictive. So he and his wife switched to intermittent fasting six months ago and haven’t looked back. Intermittent fasting is all about when you eat, meaning that you only eat during a specific time, which for Matt and his wife is from 11 a.m. to 7 p.m. This method can help burn fat and can also be beneficial to heart and brain health.

Although balancing a demanding career and two young children while also staying fit and maintaining a healthy lifestyle can be challenging, Matt knows that putting his health first is always worth it in the long run. And for him, that looks like running, lifting weights, and intermittent fasting.

“No matter how long my day is or what time I get home, I make my workout a priority,” he says. “I can’t let more than one day pass without getting in a run or doing some weight lifting because I know that it’s worth the time no matter what.”

For information on Mays & Schnapps Pain Clinic, visit Maysandschnapp.com.

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MEMPHIS FIT

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By Shlomit Ovadia Photo by Sam Sikes

MEMPHIS FIT

TAKE YOUR SHOT WITH SHOOT 360

There are few feelings more rewarding than seeing the results of your hard work over time.

Chris loves to incentivize his daughters further to reach their goals by rewarding them with the occasional dessert treat.

Memphis’ Shoot 360 incorporates daily movement in a fun, nostress environment while offering room for growth. Their innovative approach to fitness folds the fundamental physical techniques of basketball into a digital experience, encouraging children and sports enthusiasts of any age or level to excel.

Additionally, the center employs basketball coaches, who circulate the booths and provide in-person feedback to assist players.

Local Memphian Chris Mayatte shares his family’s experience with us, referring to 360 as “the holy grail.”

The husband and father of two girls works out about six to seven times per week, starting with 20-30 minutes of weight-resistance training, followed by a 40-minute stairs cardio regimen at the Lifetime Fitness in Collierville.

While Chris and his wife Cassie love being active and thoroughly embrace a fit lifestyle, the parents do not impose it on their two daughters, Brooke, 12, and Emma, 10.

Instead, the Mayattes regularly frequent the newest concept in sports training: Shoot 360, an interactive, indoor facility where children can burn off energy regardless of outdoor weather conditions, and parents can spend time with their kids while watching them develop skills.

With membership rates starting at $130, Shoot 360 is an affordable and fun alternative to hiring a private coach. At Shoot 360, members can go as often as they like and consistently receive quality instruction and group lessons, all bolstered by cuttingedge mechanics.

A typical visit can be anywhere between one to two hours, as there are larger courts outside where people can play against one another after warming up and testing their skills indoors.

For increased improvement, it’s recommended for players to frequent the facility about three to four times per week on average.

“My goal is to be a training wheel for my kids. I try to introduce them to things, and then as adults, they will make their own healthy decisions long-term.”

For more information, call 901.316.5500 or visit Shoot360.com/memphis.

“360 is a useful tool in helping us instill the discipline of consistency with working out in our children, by giving them the opportunity to get better at basketball.”

The concept of Shoot 360 is simple yet genius. It marries the digital needs of today’s youth with physical fitness, or in this case, basketball training.

Shoot 360 is an entirely captivating experience. Participants move between the various “stations” where they can focus on dribbling, passing, jumping, shooting, or other elements of basketball that require finesse. Cameras above each station analyze a player’s every movement, while a nearby television screen provides realtime advice and feedback using advanced AI technology, as well as pre-recorded demonstrations on how to complete drills. This allows participants to see patterns or tendencies in their play, which they can then directly focus on improving.

Using their tracked progress, players can enter virtual challenges, engaging them in a fun, competitive space while accumulating points.

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MEMPHIS FIT

Finding Motivation & Community from a Home Gym

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By Morgan Stritzinger Photo by Sam Sikes

MEMPHIS FIT

Taylor James was born and raised in Memphis. His job as a brewery sales representative took him to Nashville and Virginia. It required him to travel, often spending nights in hotels and eating whatever was quick and convenient on the road. Taylor explains, “I didn’t have a good routine. I was up late and not sleeping well. I didn’t have consistent training or recovery.”

After five years of life on the road, Taylor knew he needed a change. As a result, he moved back to Memphis in 2019 to work for the family business, Castle Retail Group. In his current role as executive vice president, Taylor oversees High Point and South Point Grocery.

Once Taylor established a routine, he dug into fitness and began lifting weights and eating healthier. “I was mentally and physically drained from life on the road,” Taylor says. “I knew it was time to make a change.”

Finding Strength and a Coach Change is the only constant in life, and after Taylor began a consistent fitness routine, the world changed in 2020. Gyms were temporarily closed, and everyone had to adapt. Amidst change and uncertainty, Taylor decided to double down on his fitness regimen.

He ordered equipment for a home gym and hired strength coach Teddy Cox out of Wenning Strength Gym in Columbus, Ohio. The gym specializes in the conjugate method, a training method designed to build strength through max effort and dynamic efforts days, utilizing chains, bands, and specialty barbells.

Teddy programs workouts through an app for Taylor and other fitness trainees. Then Taylor checks in for his workouts on the app, which aids in accountability and helps to monitor progress. Teddy and gym owner Matt Wenning offer training tips and nutrition advice and work with clients to customize a plan that works for them and their individual goals.

Taylor explains, “I chose to train with Matt’s gym because he’s never had a major injury in a lifting career more than 20 years. Instead, he focuses on general physical preparedness. It’s not about breaking records; it’s about building strength to accomplish my goals and continue to be active as I age without my body breaking down on me.”

Building a Home Gym and Finding a Community A home gym is an investment, but it comes with advantages: no commute, no occupied equipment, and no congestion.

Taylor admits, “When you have a home gym, there are no excuses.”

“I never thought I’d have a home gym, but I’m the strongest and healthiest I’ve ever been,” Taylor explains. He credits that to coaches Teddy and Matt and his best friend and training partner, Garrett Metts.

“We hold each other accountable. We get to hang out and work out simultaneously,” Taylor says.

No matter how nice the gym equipment or how close to us it is, there are still occasional struggles with motivation.

“When I’m mentally checked out, I lean on my coaches,” Taylor says. “They help motivate me and switch things up to keep them interesting and fun.”

“They understand my struggles, and when I reach a goal, they celebrate it with me, and we get to share in that success,” Taylor shares.

Training for Life Taylor does strength training four days per week, one hour per day. While his workouts vary each day, they are structured the same. Each workout includes a warm-up, the main movement, and an accessory movement. This format allows trainees to focus on one movement pattern and target complementary muscle groups.

Taylor explains, “What keeps me excited is that my workouts are always changing. It’s never monotonous or boring. We utilize different movements and equipment to enhance them.”

“I only train for four hours per week, leaving many more hours in the week where I need to be accountable. I try to eat well, and I prioritize rest and recovery,” Taylor says. When he steps into the gym, Taylor’s goal is to crush his workout.

However, he understands not every day will be your best.

Taylor shares, “If you aren’t mentally in your workout, it won’t go as well. If you have a hard day, you can adapt your workout and make changes. You have to know how much you have in the tank that day, not just physically but mentally. Knowing your limits can help prevent injury.”

In addition to training and recovery, Taylor supports his training by taking supplements.

“Getting blood work done and identifying your body’s needs is helpful. In addition, I take ATP Lab supplements, and it has been extremely helpful in supporting my training and recovery.

Setting Goals and Swinging Clubs Over the past three years, Taylor focused on building strength and learning proper techniques. He is now focused on getting more athletic. He enjoys golfing in the summer and wants a fitness regimen that supports that.

Taylor says, “Golf is a great mental break for me. Spending time outside is undervalued. I think it’s important to have a hobby that you enjoy and do for fun.”

Beyond this summer, Taylor has big plans.

He plans to visit the gym in Ohio once per month and learn more from his trainers.

Ultimately, he wants to bring the positive training experience he has had to Memphis by opening his own gym.

Taylor says, “The grocery business is what I do for work, but fitness is what I can talk about all day. It can benefit everybody, even just training for one day per week.

Whether it's strength training or walking, find that one thing that excites you, and it will benefit you in so many ways.”

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MEMPHIS FIT

28

By Kelsey J. Lawrence Photo by Sam Sikes

MEMPHIS FIT

Flipping & Squatting with a Furry Sidekick

As a full-time house flipper who is also passionately pursuing his pilot’s license, Rudi Rudolph, 41, has his hands full. He learned at a young age that being resourceful is key. More recently, he found that having a sidekick also helps. She’s 80 pounds of muscle and fur, and her name is Layla.

Rudi has always been an active guy. He climbed Chimborazo, the tallest peak in Ecuador, with his dad and brother when he was just 12 years old (twice!). The brothers found unique ways to stay physically fit as they got older.

“We just worked out with what we had.

We made our own concrete weights,” Rudi recalls. “Being young, it’s easy to get into shape doing anything.”

As a young man, Rudi also found his calling.

With the skills he learned helping his dad on projects around his family’s house, he decided to buy a house when he was 18.

However, instead of making it into his own home, he turned it into someone else’s.

“I buy old houses, fix them up, and then sell them. I didn’t really know what I was doing, but after 120 houses [in two years],

I got a pretty good idea of how to do it,” he says.

As you can imagine, flipping houses is a physical job. But, lucky for Rudi, staying in shape is something he enjoys and looks forward to doing every day. So when COVID-19 closed gyms around the city, he had to get back to the basics and get creative.

“I started out doing runs. Then, I found a bike that I had in storage and an old jump rope, too. But I don’t necessarily enjoy running all the time,” he admits. “That gets boring for me, so I try to come up with different things to keep it exciting and keep the body guessing.”

That’s where Rudi’s German ShepherdGreyhound mix comes into the picture.

Layla was just four weeks old when Rudi found her.

“There was a tiny, white fluff ball in the grass. It was a puppy, covered in fleas, and had all kinds of worms. So I took her in and decided to take care of her.”

Seven years later, Layla is Rudi’s shadow – and barbell!

“I actually put her on my shoulders for squats,” he says. “It doesn’t matter what I do. If I incorporate her in it, she loves it.”

Layla goes along for the ride when Rudi is working and checking his job sites, and it doesn’t stop there.

“She was in the plane the other day for the first time, and she enjoyed that,” he laughs.

At 41, Rudi has a lot going on, and he feels better than he’s ever felt. Between working out and following an intermittent fasting lifestyle, he has found a balance that works for him. However, he also stresses the importance of a good recovery.

Rudi uses a sauna at least once a week, followed by an ice bath. It’s a routine that he says is critical in helping him stay active seven days a week.

“I never thought I’d be able to do all that I do at my age. But I’m happy with the quality of life I’m getting in my 40s. Taking care of yourself and being active is the key. I have friends who don’t think I enjoy eating donuts or a big steak, but I do all of that. I just find balance and make it work.”

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MEMPHIS FIT

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By Morgan Stritzinger Photo by Tindall Stephens

MEMPHIS FIT

TRIALS TO TRIUMPH:

Isaac Stock's Path to Success Isaac Stock lives a bi-coastal life, splitting his time between sunny Costa Mesa, California, and his hometown, Memphis, Tennessee.

Isaac grew up in Memphis with his parents, brother, and sister.

Growing up, Isaac was known as “Big Ike” until one summer changed that.

At age 13, Isaac began jogging. His short, slow runs gradually became longer and faster, and he started eating healthier. Isaac lost 90 pounds that summer. He adopted an active lifestyle and has never looked back.

Running was Isaac’s movement of choice until a knee injury in college ended it. He then found weight training, which quickly became a passion. Isaac even changed his undergraduate major from psychology to kinesiology.

THE FAMILY BUSINESS Isaac graduated from college during the recession when jobs for recent grads were few and far between. His father, Morris Stock, was facing health issues. Isaac decided to move back to Memphis to help run his father’s business, Airways Iron and Metal Company.

His father trained him on the ins and outs of the business. He explains, “My dad was a pioneer of the old school, and I was able to help bring the business into the technological age.” Isaac stayed in Memphis for six years until he felt called for a change.

After making friends from Los Angeles on a mission trip, Isaac decided California was the next stop on his journey. So he packed his belongings and his dog, Alfred, and headed west but continued to run the family company remotely.

FINDING YOGA AND HIMSELF In California, Isaac discovered yoga. “Yoga introduced me to meditation and breath work. It’s more than the poses – it has empowered me to tackle things that were holding me back from being my best self.”

Isaac loved the practice so much that he began a part-time job at the studio, checking in students and cleaning floors, which soon led to him completing yoga teacher training. He continues, “Yoga opened my eyes and helped me understand that while we may feel isolated, we’re all just human beings trying to figure it out.”

While building a life in California, Isaac continued to make frequent trips back to Memphis for business and to visit with his dad, who he describes as his best friend, as his health declined further. However, these visits began to take a toll a toll on Isaac.

F45 OFFERS SOLACE While home on one of these visits, Isaac discovered an F45 Training Gym in Germantown. “I was so excited to see F45 in Memphis. The team was extremely welcoming. They didn’t know that I was distraught and barely functioning outside those doors. F45 became a safe space for me.”

Isaac told the studio owners how much he enjoyed the studio and that they were lucky to own such a great gym. They shared that they hoped to sell the gym to spend more time with their children. It was then that Isaac decided to take a chance.

Sadly his father passed away, which devastated Isaac and his family.

However, his passing also put Isaac in a position to invest. Isaac knew he wanted that investment to be in Memphis's health and fitness community, and in April 2021, Isaac purchased F45 Germantown.

The past year has been full of challenges for Isaac. While still splitting time between two time zones, he continues to be president of his family’s company while running the gym and navigating the grief process. But Isaac has persevered.

Isaac is now finding his rhythm as a gym owner. He hired a general manager, which has been a great asset. Isaac jokes, “I certainly have a few more grey hairs than last year. I didn’t realize how much I had to learn, but I am so thankful. I continue to grow as a person and am meeting the most amazing people.”

FITNESS FOR EVERYONE F45 classes are high-intensity, group classes that last 45-minutes. Isaac explains, “It doesn’t matter if it’s your first day or a professional athlete.

You can scale the workout to your own abilities, and our coaches will help you do that,” he says.

“I want the gym to be a safe place for others like it was for me. Starting a workout routine can be daunting, but all fitness levels are welcome.

Come as you are,” Isaac says.

With two businesses in Memphis, one may wonder why Isaac spends time traveling back and forth from California. The yoga community and two special people play a big part – Isaac’s partner, Angharad Ames, and his little brother Shane, who he mentors through the Big Brothers Big Sisters of Orange County program.

Looking forward, Isaac is eager to see where the journey takes him. He says, “I’m excited to see the health and fitness scene grow in Memphis, and I’m proud to be a part of it.” Wherever the journey takes Isaac next, there’s no doubt his dad is proud of him.

For more information, visit F45training.com/germantown or call 901.421.6087.

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The Langsdon Clinic | 7499 Poplar Pike Germantown, TN 38138 | 901-755-6465 | www.drlangsdon.com 33

FOOD+NUTRITION

By Emilee Hudsmith McKinney

PINEAPPLE CHICKEN & STEAK KABOBS Nothing pairs better on a hot summer night than protein and pineapples.

This meal is easy, quick, and full of flavor – a summer staple in our house!

Prep Time: 30 minutes | Cook Time: 20-25 minutes Makes 8-12 Servings

Ingredients: q 2 Chicken Breasts, cubed q 1 Sirloin, cubed q 1 Whole Pineapple, cut into cubes q 3 Bell Peppers, cut into 1-inch pieces q 1 red onion, chopped into 1-inch pieces q K abob Skewers q 2 cups red wine q 2 Tablespoons TOFG Chicken seasoning q S alt and Pepper to taste

Directions: Prepare the kabob ingredients by cubing the chicken, steak, and pineapple. Chop the bell peppers and red onion into 1- inch pieces. Once the ingredients are prepped, season the chicken and steak (separately). Season well with chicken seasoning, red wine, and salt and pepper.

Assemble the ka-bob by placing the ingredients on the skewers. Place the Skewers on the grill at 350F, flipping the skewers every 3-4 minutes until the meat reaches an internal temperature of 125F. Serve the skewers, grilled veggies, roasted potatoes, or a refreshing Caprese salad. Enjoy!

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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.

NOW OFFERING BREAST AND BODY SURGERY WITH ROBERTO LACHICA, MD The Langsdon Clinic is excited to announce that we are now offering additional procedures thanks to the addition of our highly experienced, board-certified plastic surgeon, Dr. Lachica.

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35

FOOD+NUTRITION

Gyros

By Mary Alexander Satterfield

BUILD YOUR OWN

Prep Time: 35 minutes | Makes 4 Servings

Greek Chicken Ingredients: q 1 pound boneless skinless chicken thighs q 1 tablespoon avocado oil q s alt, to taste q 1 /2 teaspoon black pepper q 1 /2 teaspoon dried rosemary q 1 /2 teaspoon dried oregano q 1 /4 teaspoon dried thyme q 1 teaspoon garlic powder Tzatziki Sauce Ingredients: q 1 cup Greek yogurt q 2 Persian cucumbers, diced 2 garlic cloves, minced q 2 tablespoons fresh dill, chopped 1/2 lemon, juiced q 1 /2 teaspoon dried oregano q s alt, to taste q p epper, to taste Additional Ingredients: q c herry tomatoes q d iced bibb lettuce or spinach q f eta cheese q f resh dill q n aan bread or pita bread 36

FOOD+NUTRITION

Directions: Prepare the Greek seasoning. In a small bowl, combine salt, pepper, 1/2 teaspoon dried rosemary, 1/2 teaspoon dried oregano, 1/4 teaspoon dried thyme, and 1 teaspoon garlic powder.

Prepare the chicken. Lay the chicken flat and beat it with a meat mallet to make the chicken even and thin. Drizzle avocado oil on each side of the chicken and season with your Greek seasoning mixture.

In a large skillet over medium-high heat, drizzle avocado oil and sear the chicken on each side for 4-5 minutes or until the chicken is golden brown and crispy. The internal temperature of the chicken should be 165 degrees. Prepare the tzatziki sauce. In a bowl, combine 1 cup Greek yogurt, diced cucumber, dill, garlic, lemon juice, 1/2 teaspoon oregano, salt, and pepper. stir to combine.

Build your gyro! Lay a piece of naan bread or pita flat. Add tzatziki sauce, sliced chicken, lettuce, feta, cherry tomatoes, and dill.

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

Catfish

Pan Seared Cornmeal Crusted with Blistered Corn And Peach Salsa

Makes 4 Servings

Catfish: q 4 catfish fillets

q 1 /4 cup cornmeal

q S alt + pepper

q 2 tablespoons olive oil

q G arlic powder Place cornmeal in a shallow bowl or plate. Place catfish fillets on a cutting board or tray. Brush both sides with olive oil and sprinkle with salt, pepper, and garlic powder. Lightly dust each fillet in cornmeal. Pour the remaining olive oil in the skillet (you can reuse the saucepan used for corn!) and heat over medium-high heat. Pan sear catfish fillets for 3 minutes on each side.

Salsa: q 1 ear corn kernels q 1 red heirloom tomato, diced q 1 green heirloom tomato, diced q 1 /2 red bell pepper, diced

q 1 tablespoon chopped cilantro q 1 /2 jalapeño, chopped (optional) q J uice of 1 lime q 1 teaspoon salt

q 1 peach, diced Heat a small, dry saucepan over medium-high heat. Add corn to hot skillet in a single layer, allowing to blister 2-3 minutes before tossing.

Cook for 2 more minutes. Transfer to a medium bowl. Add tomatoes, peppers, and peach. Stir in salt, cilantro, and lime. Marinate for up to 20 minutes, tasting and seasoning accordingly.

Set aside while preparing catfish.

To serve, transfer catfish to a plate and spoon with salsa.

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Cara Greenstein celebrates intentional and exceptional cuisine in her award-winning food and lifestyle blog, Caramelized, which offers recipes and restaurant reviews, food-focused travel itineraries, and endless tablescape tips.

Follow @cara_melized on Instagram for daily inspiration and bookmark her recipes at Caramelizedblog.com.

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Preregister at Shoot360.com / 901.316.5500 39

FOOD+NUTRITION

By Erin Dragutsky, MA, RD

Summer Salad with Dessert There’s nothing more refreshing than an easy, light salad on a hot summer day, except when a fruit popsicle follows it for dessert!

Massaged Kale & Chicken Salad with Avocado Dressing Makes 2 Servings

Ingredients: q 1 Avocado (medium) q 1 /2 cup Parsley (stems removed) q 1 stalk Green Onion (trimmed, chopped) q 1 /4 teaspoon Sea Salt (to taste) q 3 /4 cup Water (divided) q 4 cups Kale Leaves (tough stems removed, finely chopped) q 8 ounces Chicken Breast, Cooked (chopped) q 1 Cucumber (medium, chopped) q 1 tablespoon Extra Virgin Olive Oil

Directions: Add the avocado, parsley, green onion, salt, and half the water into a food processor.

Blend until smooth, scraping down the sides as needed. Add more water, one tablespoon at a time, until your desired consistency is achieved.

Pour olive oil over rinsed and chopped kale, massaging for 2-3 minutes until less firm.

Divide the kale, chicken, and cucumber into bowls. Top with avocado dressing and enjoy!

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FOOD+NUTRITION

Blackberry Popsicles Makes 5 Servings

Ingredients: q 2 cups Frozen Blackberries q 1 /4 cup Water (warm) q 3 tablespoons Maple or Agave Syrup q 1 teaspoon Lemon Juice

Directions: Blend all the ingredients together in a blender until smooth.

Pour the mixture into a popsicle mold and place it in the freezer.

Freeze popsicles for at least six hours. Enjoy.

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.

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FOOD+NUTRITION

By Alisha Parker, MS, RDN, LDN

Hydrating & Fueling Your Body On-The-Go Summer 2022 is expected to be the busiest travel season ever! The World Travel & Tourism Council (WTTC) predicts that U.S. travel and tourism will exceed pre-pandemic levels by 6.2%. Memphis International Airport opened its new B-concourse earlier this year, and Memphis Nutrition Group has your guide for tackling fueling and hydration in flight this travel season.

STAY HYDRATED • H ydration in flight depends on a few factors: flight length, cabin humidity, and elevation. Cabin humidity can be as low as 10 - 15%. For reference, the humidity in the Sahara Desert is 25%, and the average humidity in Memphis, TN, is 67%...Pass the Water!

• F luid loss is approximately 3-10 ounces per hour. For example, on a 10-hour international flight, you could lose 1.6– 2 liters of water on average. Follow this rule of thumb: Plan to drink 8 ounces (1 cup) of fluid per hour of in-flight time to avoid dehydration.

• H ydration Supplements may be beneficial during travel. Products such as Right Stuff, Propel, Drip Drop, and UCAN hydration sticks provide electrolytes, including sodium, potassium, magnesium, chloride, and calcium.

• P ro-tip: Look for water bottle filling stations after TSA screening (usually near the bathrooms).

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• C onsuming a variety of fluids can make staying hydrated easier and more enjoyable. Consider sipping Propel, coconut water, chocolate milk, iced tea, or ginger ale.

FUEL WELL Do you ever say, “I’ll grab a meal/snack when I land,” or “if dinner with friends is at 6:30 p.m, I’ll just skip eating lunch to avoid ruining my dinner”? Unfortunately, this mindset can leave you feeling lethargic and irritable due to shifts in blood sugar. Here are some strategies for fueling well to ensure you’ll feel well when you arrive at your destination.

• Honor your Hunger • Eat based on your time zone.

• Fuel early: Eat within 1-1.5 hour(s) of waking up.

• S tay Consistent: Have a meal or snack every 3-4 hours, regardless of when everyone else is eating. Meals should include carbohydrates, protein, veggies/fruit, and fat.

Snacks should consist of a combination of 2-3 of these components.

• W hen it comes to food safety, follow the “Two-Hour Purchase” rule: Eat any refrigerated or cooked foods you’ve ordered or purchased at the airport, including sandwiches, within two hours of purchase time to prevent food-borne bacteria from multiplying.

• B loating, gas, and constipation can occur when traveling and during times of high stress. If you’re prone to Gl issues when you travel, consider taking a probiotic or choosing probiotic-containing foods and beverages to keep your gut functioning well.

FOOD+NUTRITION

With a bit of planning and preparation, you can pack meals and snacks to eat at the airport, saving your pennies for delicious restaurants at your destination.

Not to worry if there’s no time to pack anything but your suitcase! The new concourse at Memphis International Airport includes a wide variety of brandnew restaurant and snack options! Here’s a quick list to spark ideas for piecing meals and snacks together or purchasing something quick and easy:

MEALS ON-THE-GO • Turkey and cheese wrap + Fruit + Chips

Everything is already alright with Judge Carolyn Watkins in City Court Div. 1.

• Chicken burritos or burrito bowls • Avocado toast topped with an egg + Fruit + Latte • S alad with an animal or plant protein like chicken, quinoa, beans, or salmon + Crackers

Overwhelmingly recommended by her attorney colleagues, in April 2021 Mayor Jim Strickland appointed Judge Watkins to replace her friend the late Judge Teresa Jones.

• Turkey or Chicken Burger + Fruit Cup • Breakfast Sandwiches with egg, cheese, and ham + Fruit • PB&J sandwich with fruit and yogurt

TRAVEL SNACKING • Apple + Peanut Butter Packet • Mini Popcorn Bags + Beef Jerky • Pretzels + Mini Hummus Container • Protein bars (Luna, Quest, Bobo’s, Kind, Rx) • Pears + Crunchy Chickpea Snacks • Crackers + Babybel Cheese • Roasted Pistachios + Grapes • Dried fruit + nuts (aka trail mix) • Fruit bars + Hardboiled Eggs

As a Memphis driver, you are highly likely to interact with the city courts at some time or another. That’s why you should care about the judges.

City Court Div. 1 is running respectfully, efficiently and smoothly. There’s no reason to change judges, especially if someone is only running because they want another job.

Experience is more than just a name.

This one is an easy choice.

Vote to Keep Judge Carolyn Watkins in City Court Div. 1 because It’s Already Alright...“All Rise.”

• DIY Meat, Cheese, and Cracker Box • Tuna packets + Crackers

EARLY VOTING BEGINS:

• Mini Stroopwafels + Milk

July 15, 2022

• Protein Shakes (Chobani, Siggi’s, Fairlife) • Lenny & Larry’s Complete Cookie • Dark chocolate-covered fruit or almonds + Yogurt

Remember to stick to normal and familiar foods on travel days, and be sure to check-in and listen to your body throughout the trip!

ELECTION DAY:

August 4, 2022 keepjudgewatkins.com Paid for by Friends to Keep Judge Carolyn Watkins, Diana Taylor Walls Treasurer

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A DV E R TO R I A L

A Lucrative Career in Massage after Covid? You Bet! BUSINESS IS BOOMING As the days of hypersensitivity around the covid pandemic begin to wane, and the world begins to return to a “new normal”, one of the best businesses to get into is massage therapy.

According to a recent national poll by Massage Magazine, respondents consistently checked off the option of “I have more business/inquiries than I can handle.” This is a trend seen in the local market as well, and business is booming! “There aren’t enough great therapists still practicing in the marketplace. There are probably a number of reasons for this, but the bottom line is, now is one of the best times to get into massage therapy in the last 20 years.” So says David Pryor of Tennessee School of Massage and Living Health Day Spa. “We’ve seen a huge demand for highly skilled massage therapists at the school, and our businesses have grown and even expanded after the pandemic. I get calls weekly, sometimes daily, from day spa owners, trainers, salons, and chiropractors looking to fill positions. The industry is poised for fantastic growth.”

A CAREER IN MASSAGE THERAPY OFFERS STABILITY AND GROWTH Even before covid, the massage industry had grown into a well-respected and lucrative industry.

According to the United States Department of Labor, Bureau of Labor Statistics data, there were 144,600 massage therapists employed across the U.S. It is also estimated there will be a 32% employment increase between 2020 and 2030, “as more healthcare providers understand the benefits of massage, with these services becoming part of treatment plans.”

According to ZipRecruiter, in Tennessee, the average annual salary for a massage therapist is $52,707, so it’s clear to see why massage therapy remains a prominent career path of choice.

RAISING THE BAR: THE TENNESSEE SCHOOL OF MASSAGE DIFFERENCE In addition to offering a curriculum on the leading edge of the industry trends (think sound therapy with gongs, an entire course on aromatherapy, therapeutic touch, cupping, reflexology) Tennessee School of Massage offers a competitive edge for its students by offering both theoretical and practical education—all under one roof.

Students can gain the scientific expertise needed

The Tennessee School of Massage is authorized by the Tennessee Higher Education Commission (THEC). This authorization must be renewed each year and is based on an evaluation by minimum standards concerning quality of education, ethical business practices, health and safety, and fiscal responsibility.

to be successful while experiencing hands-on clinical exposure— bringing the concept of art and science full circle. “By having our practice and school all in the same building, I think that’s what sets us apart,” said Pryor. “Other programs have a student clinic, and the students never get a realistic sense of their immediate monetary value upon graduating. They leave school knowing that whatever massage they have been providing has been done at a drastically reduced price, and they’re not sure what to charge for their work. We arm our students with the skills to command top-dollar, helping them to launch their careers much faster.”

EDUCATIONAL REQUIREMENTS, PROGRAM COMMITMENTS, AND COSTS The road to a career in massage therapy begins with a solid education. In Tennessee, students must obtain a minimum of 500 hours of instruction from an approved school and pass the Federation of State Massage Therapy Board’s (FSMTB) Massage & Bodywork Licensing Examination (MBLEx). A robust program will cover massage application, pathology, kinesiology, law, ethics, body systems, and anatomy and physiology.

Another advantage of the massage therapy career track is that most students can complete the program in approximately a year or less.

Additionally, the full cost of tuition can range between $8,000 to $14,500 (depending on the program). With the national average tuition of an undergraduate degree ringing in at just about

$35,000, most students appreciate obtaining a marketable skill, at a fraction of the cost and at a fourth of the time. And leaving school with no debt is a real bonus in these days of overwhelming student loans.

LIMITLESS CAREER OPTIONS Once a student has earned the title of, Licensed Massage Therapist (LMT), they will find a number of career options at their disposal. LMTs work in chiropractic offices, day spas, on cruise lines, with professional sports teams, and in hospitals and resorts. Many students have used a career in massage therapy as a platform to either start their own private practice or as a segue into physical therapy programs (which have been traditionally challenging to enter without some prior knowledge of the industry and practical experience). In short, the options are endless.

READY TO TAKE THE NEXT STEP? If you’ve been interested in learning more about the industry or have a knack for giving great massages, then a career as a massage therapist may be the solution you’ve been seeking. At the Tennessee School of Massage, you’ll appreciate small class sizes and individual attention, an array of class options (with day and evening availability), and convenient payment plans.

Call 901.843.2706 or visit TSOM.net to learn more and discover how the principles of holistic care can create a meaningful, worthwhile and profitable profession with unsurpassed stability.

www.bls.gov/ooh/healthcare/massage-therapists.htm www.massage-exam.com/tennessee-massage.php www.studentdebtrelief.us/news/average-cost-of-college-2018/ The TennesseeSchool of Massage is approved by The Tennessee Department of Veterans Affairs to provide veteran training.

The TennesseeSchool of Massage is approved by the Tennessee Department of Vocational Rehabilitation to provide vocational rehabilitation training. www.ziprecruiter.com/Salaries/What-Is-the-Average-Massage-Therapist-Salary-by-State)

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2022 “BEST OF“

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FOOD H FITNESS H LIFESTYLE H WELLNESS

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WEEKEND WARRIOR Photo by Tindall Stephens

Kathryn Logan Smith,

Runner

30; Registered Nurse at Ageless Men’s Health

INSPIRATION TO BE FIT: My husband. My kids.

I want to be better and healthy for them and be the best mom and wife.

I

f RUNNING: I love how much it challenges you.

It’s a solo sport, but there’s such a great supportive community of people that support you.

FAVE FITNESS ACCOMPLISHMENT: Completing my first marathon in February.

BUCKET LIST: There are many different halves and full marathons I would love to do throughout the country. There’s one in Albuquerque during the balloon festival, and Glacier National Park has a cool one I’d love to do. I would love to run an ultramarathon one day, too.

RECENT RACES: Harwood 5k for disabilities, Triple Dog Dare 5k, 10K, and 15k. I did the Big Buffalo 50k Relay as well.

SPEED BUMPS: I got shin splints a month out from my full. I ended up taking quite a bit of time off and biked instead.

GO-TO GEAR: I love my Garmin Forerunner 245.

I have a few different shoes I love, but Brooks Glycerin is my absolute favorite. I also like my Saucony Endorphin Speeds and Hoka Clifton’s.

DREAM DINNER COMPANY: Nick Bare and David Goggins because they’re both ultra runners and, honestly, just crazy endurance athletes. I’d love to have dinner and listen to them tell stories.

MEMORABLE FITNESS EVENT: Finishing the marathon. I signed up for the Mississippi River Marathon, and they ended up going virtual a couple of days before. I was devastated. I ended up running it by myself in 15-degree weather. My husband crewed for me throughout the run. It was the hardest thing I’ve ever done, but I’m so proud I did it. I’m thankful he was there to help encourage me.

PET PEEVE: Non-supportive people UP NEXT: I’m doing the Great American River Run 46

half marathon. In the fall, I plan on doing the Tupelo 14 miler, Big River Crossing half, and St. Jude full this year.

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WEEKEND WARRIOR Photo by Tindall Stephens

Roberto D. Lachica, Cyclist (Road) 56; Plastic Surgeon at The Langsdon Clinic

INSPIRATION TO BE FIT: The desire to maximize my productive life.

f

I CYCLING: I like that you can go fast easily and the rapid endorphin rush. It’s doable outdoors, even when it’s cold, and you can carry lots of water and snacks. It’s low impact, which makes it easy on the back and knees. Best of all, it suits my compulsive/ eccentric/nerdy component, and there’s cool gear!

FAVE FITNESS ACCOMPLISHMENT: Chatanooga 3-State/3-Mountain 2012. One hundred miles, 7500 vertical feet of climbing. I learned how to ride uphill/steep. Included Burkhalter Gap at mile 88, finishing at a 15% gradient for 200m. I remember telling myself repeatedly, “Don’t Stop Pedaling.”

RECENT RACES: 1-2 Centuries yearly since 2012.

SPEED BUMPS: Having a lumbar herniated disc and right rotator cuff tear, I’ve cruelly been taught how to stay within my physical limits.

GO-TO GEAR: Cervelo R3 DREAM DINNER COMPANY: I’d like to have dinner with “The Edge” (David Howell Evans). I’d like to get pointers on composing songs and melodies and hopefully see his guitar collection.

FAVORITE JAMS: I like “Cherub Rock” by The Smashing Pumpkins, “Fight the Power” by Public Enemy, “South Side” by Moby, Ultra Violet (Light My Way) by U2, and anything by AC/DC. MEMORABLE FITNESS EVENT: I was a finisher at the Liz Lavelle Circuit in 2012. I learned that I would never be a racer. I also did the Harpeth River in 2014. It was 104 rolling miles at 98F - it was difficult and miserable.

ON MY NIGHTSTAND: “In Defense of Food” by Michael Pollan

MY FAV INDULGENCE: Post-ride, I enjoy Blue Moon with two orange slices and Mapo Tofu with a large bowl of rice.

BUCKET LIST: I’d like to return to Alpe d’Huez, 48

French Alps, on a bike this time.

FOOD

To Fit Your

HEALTHY

Lifestyle

Wild Beet offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation.

We’re open for lunch and dinner, dine in or carry out. Catering available.

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901.552.5604 SEE OUR CLASS SCHEDULE

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TRAINER SPOTLIG HT Photo by Tindall Stephens

MY TYPICAL WORKOUT DAY I keep my lifts to about 3x/week, 4x/ week when life allows! The first day is legs (squat focus), the next is push (bench focused), and the last day is pull/back (deadlift focus). If I have time for the fourth day, it typically is some sort of accessory work. Cardio is kept to either 20 or 30 minutes on the treadmill or stair master or 10-15 minutes on the rowing machine following my lift.

MY DIET

CLAIRE BENOIST 30, Certified Personal Trainer, Nutrition Coach, and Small Group Coach at Lifetime Fitness

Balanced. The majority of my foods are cleaner/less processed; when the time comes to enjoy whatever foods sound good, I can live without the guilt!

WHAT KEEPS YOU MOTIVATED Seeing progress with my clients, no matter how big or small an achievement.

GOAL FOR THE YEAR AHEAD 300 lb. deadlift

FAV WAY TO WORKOUT Anything involving lifting and getting my butt kicked!

BIGGEST NUTRITION MYTH Carbs will make you fat... It’s about choosing the right carbs!

BIGGEST FITNESS MYTH Lifting weights makes you bulky

WHAT IS THE MOST OVERLOOKED BODY PART The posterior chain! Lower back, glutes, hamstrings, all of it.

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IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT A power rack!

ALWAYS IN MY GYM BAG Headphones – my lifts are never the same without them.

MY FITNESS IDOL Dana Linn Bailey

MY GO-TO SNACK

SETBACKS Like many, I gained the “Freshman 15.”

I watched what I ate and how much I exercised to lose weight. I was feeling better but then panicked when the numbers on the scale stalled. I sought advice on the internet. The same answers – “eat less, workout more.”

Being a perfectionist, following that to a T eventually led to full-blown anorexia that left me hospitalized, a battle that continued for two years.

As difficult as this period in my life was, I found my passion - to guide and help others “do it right” and show them it IS possible.

A protein bar.

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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For more information visit my personal link on Kounsel: www.kounsel.link/margaret.bender

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