Memphis Health+Fitness Magazine January 2024 by Memphis Health+Fitness

INSPIRING ACTIVE LIFESTYLES SINCE 1996

Taylor Allen

Finding Balance with Fitness

Mindful Eating For Athletes

JANUARY 2024

BE YOUR BEST SELF IN 2024! GYM, YOGA, & FITNESS GUIDE

At Regional One Health Cancer Care, the same physicians who help establish national standards for treatment and innovation also provide personalized treatment directly to patients. Our expert medical and surgical oncologists can deliver the comprehensive care Mid-South patients need to live full, healthy lives.

Dr. Muhammad Hamid, Dr. Swapna Thota and Dr. Noura Elsedawy are part of an exceptional team of hematologists. Ask your primary care provider for a referral to access elite cancer expertise right here in Memphis.

Just around the corner from Huey’s and the Malco Paradiso! COLONIAL RD

Campbell Clinic is now open in East Memphis!

S MENDENHA LL RD

We’re so excited, it hurts. POP LAR AVE

Dr. Wesley Owen and Dr. John Hyden are now seeing patients in our East Memphis location. *Both will continue to see patients at 1400 S. Germantown Rd.

Wesley M. Owen, M.D.

John C. Hyden, M.D.

The region’s top orthopaedic care for breaks, sprains, and pain is close to home. Monday – Friday, 7:30 a.m. – 4:00 p.m.

585 S. Mendenhall Rd.

CampbellClinic.com Campbell Clinic Orthopaedics @campbellclinicortho

H+F JAN 2024

28 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 Shlomit Ovadia Zoe Harrison Dallas Meador Amanda Tompkins Graphic Design Brian Williams Digital Designer Jeremy Crooks Social Media Editor Lucy Modzelewski Photographers Tindall Stephens D'Angelo Connell 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 © 2024.

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18 GET FIT GYM GUIDE / 56 MINDFUL EATING FOR ATHLETES

6 FIT NEWS / 8 LIVING WELL / 36 MEMPHIS FIT 52 FOOD + NUTRITION / 60 WEEKEND WARRIORS 2

64 TRAINER OF THE MONTH

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Make 2024 Your Best Year Yet! New Year New You, Lose Fat, Gain Muscle, One Device!

BUY 3 TREATMENTS GET 3 FREE while appointments last

Memphis Official Full Face & Body Center ABEAUTIFULYOUMEDICALSPA.COM CALL OR TEXT 901.683.8220

Amy Goode | Publisher

Amy is passionate about growing the health and fitness community, as she’s done for the last 27 years. Along with triathlons, cycling tours, and road/trail races, she’s marked off several bucket list marathons in Chicago and New York City. When not working out, she is always looking for the best cheat meal.

Angelique Nihen | Editor

Angelique is an editor, writer, graphic designer, and advertising/marketing professional. A long-time SAG-AFTRA member, she also works and performs professionally as an actress, singer, and dancer. A Temple University graduate, she enjoys swimming, biking, painting, sewing, reading, and traveling.

Tindall Stephens | Photographer

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

D'Angelo Connell | Photographer

Photography is more than taking pictures, it is literally my life. My unique perspective, honed through years of observing the world around me, translates into captivating images that capture the essence of my subjects. With a blend of determination, creativity, and a touch of risk-taking, my goal is leave an indelible mark on the art of photography.

Zoe Harrison | Contributing Writer

Zoe is a biomedical engineer with a focus in medical writing, and has authored a number of publications in scientific journals. She is a native Memphian and is a passionate runner, yogi, and weightlifter. In her free time, she enjoys cooking and playing with her golden doodle, Sully.

Lucy Modzelewski | Contributing Writer

Lucy is a branding and marketing professional and native Memphian. An avid runner, she enjoys running on the Green Line with her husband and participating in races throughout the year.

Shlomit Ovadia | Contributing Writer

Shlomit Ovadia is a Content Strategist for a Colorado-based nonprofit, where she currently lives and enjoys all the outdoors lifestyle has to offer. In addition to her freelance work in writing and editing, Shlomit’s poetry and creative pieces have been published in various literary journals including Grande Dame Literary and Sad Girls Club Literary Blog.

Amanda Tompkins | Contributing Writer

Amanda Tompkins is a freelance writer living life part time above the arctic circle. She works as a remote village optometrist in the Northwest Arctic Borough of Alaska. When not in AK, she lives in Midtown Memphis with her family and three pups. She enjoys kickboxing, circuit training, camping, hiking, kayaking and mountain biking.

Jeremy Crooks | 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.

Celebrating

Years of Excellence

From left to right: Dr. Ellis Tavin, Dr. Carey Campbell, Dr. Allen Hughes, Dr. Sarah Hammond, Dr. Melissa Kath, Dr. Robert Chandler

The Plastic Surgery Group of Memphis (PSG) was founded in 1973 by the late Robert Reeder, M.D. For 50 years, PSG has been a leading Reconstructive and Cosmetic Surgery Practice where patients receive the highest quality of medical care provided by an elite team of boardcertified Plastic Surgeons.

PSG offers a variety of surgical procedures and takes pride in treating each patient with individualized care ensuring they feel confident before, during and after their surgical procedures. PSG is proud to continue the legacy in providing exceptional medical service and delivering the high standard of care in Memphis and the Mid-South. To find the PSG surgeon that is right for you scan the QR Code or call 901-761-9030 to book your consultation today! Follow us on Instagram for specials and a first-hand look at @psgofmemphis procedure results!

FIT NEWS Photo by Tindall Stephens

Welcome to the Future with Tipsy Tabs! Volunteer Botanicals, founded by Memphian Jason Pickle, introduces a new era of cannabis edibles with their product, Tipsy Tabs. These sublingual edibles, or “Tabs,” provide a consistent, zero-calorie high without including sugars, artificial flavors, or sweeteners. Jason lived in California for 15 years and saw how much the THC industry benefitted the people there. The “California Sober” lifestyle of giving up alcohol but consuming marijuana is spreading throughout the country for those who are tired of drinking but looking for a way to unwind. Volunteer Botanicals, ranked by Business Insider magazine as a top Cannabis "Movers and Shakers" for 2023, provides a new wave of edibles to the Memphis community and beyond. The state-of-the-art technology at Volunteer Botanicals, backed by a board of scientists and pharmacists, turns botanical oils into powder. Once in a powdered form, it can be reconstituted to other forms to make consistent, reproducible hemp-based products. Tipsy Tabs are a proprietary blend of four types of THCs

to form one 25-milligram tablet, which is scored so the customer knows exactly how much they are getting each time. This is in contrast to other edibles as we know them today, which are commonly filled with sugar and other unhealthy fillers and are often incredibly potent to satisfy consumers trying to get the highest potencies possible. These deficiencies lead to inconsistent experiences and low-quality products. “Tipsy Tabs are perfect for the yoga mom, soccer dad, or functional working parents who never really tried cannabis or tried a full THC gummy and got way too blasted,” explains VP of Sales and Memphian Matt Hale. “Take a little for anxiety, or take a little more for going out with friends. The consistency of Tipsy Tabs gives you a chance to find your sweet spot.” Tipsy Tabs are available in liquor stores in Memphis and across the mid-south. They are currently in over 100 Tennessee stores and will continue expanding. Visit their website, gettipsy.co, to find Tipsy Tabs sold near you!

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LIVING WELL By Zoe Harrison

Is Breast Augmentation Right For You? Dr. Robert Wallace is regarded as one of the best plastic surgeons in the United States. He has operated his private practice, Wallace Plastic Surgery Group, in Memphis since 2022. Before this, he was Professor and Chair of the Plastic Surgery Department at UTHSC since 1996. Breast procedures are among the most common plastic surgery procedures completed in the United States, but myths, misconceptions, and false information can make it hard to know where to begin. Dr. Wallace spoke with us to review common questions he receives about breast augmentations, lifts, and reductions:

How does someone know which procedure is right for them? “Every patient has different anatomy and expectations. Breast augmentations enlarge the breasts, breast reductions decrease the size of breasts, and breast lifts(mastopexy) remove excess skin to lift breasts. In some patients, a combination of procedures is needed for the best outcome. One common combination is a breast lift with a small implant to help restore the volume of the upper breasts. A consultation with a board-certified plastic surgeon can help you determine which procedure or combination of procedures will give you your desired outcome.”

From start to finish, what can someone expect from a breast procedure?

Are there any common misconceptions about breast procedures?

“Everything starts with a consultation where the appropriate procedure is determined and scheduled. In the weeks before surgery, patients will have a pre-operative appointment where the procedures, risks, and post-surgery care are reviewed. This is also when the patient and I agree on the size of their implant for augmentation. One tip is to bring photos of breasts that are similar to the desired outcome as a reference. The next meeting will be on surgery day. Surgeries are generally performed under general anesthesia for patient comfort. For implants, a small incision is made, typically underneath the breast, and implants are inserted underneath the pectoral muscle. A regular augmentation usually only takes about an hour, with some additional time required for lifts and revisions. After the procedure is recovery, and I generally find that most patients will need pain medication for a day or two but are fully mobile and pain-free within a few days. After about a week, patients can resume normal activities, including exercise except chestspecific exercises.”

“Many patients think that it is not possible to breastfeed after receiving implants. However, in my practice, I have found that breastfeeding complications are a rare occurrence. Another misconception is that implants must be replaced every 10 years. This simply isn’t the case. Regular breast exams are required, but if the patient isn’t having problems and the implants are stable, then I do not recommend electively replacing them unless the patient desires a change in their appearance. Another fear many patients have is that their implants may rupture, which is more common with saline implants and older silicone implants. My patients can choose either silicone or saline, but I generally recommend silicone implants. Silicone implants have a more natural look, and the risk of rupture with newer silicone implants is low. “

Are you interested in learning more about breast augmentation, lift, reduction, or revision? Visit Wallaceplasticsurgerygroup.com to learn more about their services, or contact their team at 901.779.6538.

LIVING WELL By Alexavier “Javi” Seals

Want to get fit this year? Here’s how to avoid injury. Improving physical fitness is one of the most popular New Year’s resolutions – for good reason! As a fitness instructor, personal trainer, and coordinator of Regional One Health’s Post-Rehab Wellness Program, I see firsthand how exercise benefits patients. It can lead to better heart health, bone strength, and flexibility. It supports a healthy weight, reduces stress, and helps improve stamina, energy, and even sleep. If you want to get fit in 2024, that’s great! Here’s some advice on how to minimize the risk of injury while you do it. Our program is designed to help patients return to normal activity after rehabilitation therapy for an illness or injury, and we also see clients who want to improve their fitness with support from professionals. Therefore, we have a lot of experience with helping people exercise safely. First, talk to your healthcare provider about your exercise plans. Also, ask a fitness professional about the right way to exercise and fuel your body through nutrition and hydration. Start slow. We’ve all seen TikTok and YouTube videos and wanted to dive right in, but you must let your body adjust. You can do more as your fitness improves. Each time you exercise, start by warming up your muscles with stretching or light cardio activity like walking. This makes your muscles flexible and less likely to strain or tear. Focus on proper form to avoid injuries

from overcompensation. Stay centered and balanced, and engage the core muscles in your abdomen and back. Be consistent – try to exercise most days rather than once or twice a week. However, you should schedule rest to avoid overexertion injuries like muscle strains and joint issues, and include a variety of exercises to target different muscle groups. Be alert to signs of injury. Pain that is significant or doesn’t improve is a red flag. You can expect some soreness with a new exercise program, but it shouldn’t be debilitating or persist long after you finish exercising. The same goes for excessive fatigue or weakness. Other warning signs include trouble sleeping, poor appetite, and getting sick more often. If you think you’re injured, stop exercising and seek appropriate help.

In an emergency – severe bleeding, broken bones, etc. – call 911 or go to the ER. For non-emergency injuries, talk to a physical therapist or primary care provider and follow RICE (Rest, Ice, Compression, and Elevation) to reduce swelling, pain, and inflammation. Improved fitness is worth the effort! It may be hard to start exercising, but it feels good once you’re doing it and even better when you’re finished and you can relax, knowing you did something good for your health and wellbeing. In the Post-Rehab Wellness Program, participants have access to state-of-theart exercise equipment and the expertise, support, and encouragement of trainers and therapists. The program is located at the East Campus Center for Rehabilitative Medicine, 6555 Quince Rd. To learn more, call 901.515.5900.

Alexavier “Javi” Seals is a certified personal trainer and fitness instructor. In the Post-Rehab Wellness Program, he works with physical, occupational, and speech therapists to design customized exercise programs based on each client’s needs and goals.

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LIVING WELL By Brandon Walley, O.D.

Dry Eye Causes and How To Treat Them If you suffer from dry eye, why not make it a New Year’s goal to get to the root cause of it and eliminate your symptoms for good? Dry eye is a common condition when the eyes do not produce enough tears or the tears we make evaporate too quickly. This leads to inflammation and damage to the surface of the eye. This time of year can be challenging for people who suffer from dry eye, and the cold, dry air tends to make the symptoms worse. Symptoms often include discomfort, a feeling of dryness or grittiness, redness, and blurred vision. Various factors, including age, environmental conditions, certain medications, and other medical conditions can influence this. Managing dry eye often involves lifestyle changes, over-the-counter eye drops, and, in more severe cases, prescription medications or medical procedures. Understanding and addressing the underlying causes are key to effectively managing this condition. My goal is to avoid long-term use of prescription medications as much as possible, but it takes commitment and consistency to keep it under control.

Common Causes 1. O ne of the most common causes is the frequent use of computers and other electronic devices. We tend to blink less frequently and completely when using these devices, leading to increased tear evaporation. Most people only blink 3-4 times per minute when using a computer versus the normal 14-15 times per minute. When we stop blinking, we aren’t producing tears from the glands that push the tears onto the cornea, which protects the cornea. This can lead to a lot more eye strain at the computer. To help, position the computer below eye level. This helps decrease tear evaporation because more of the eye is covered by the eyelid when using the computer. Since most people can’t avoid computer use at their jobs, I recommend taking frequent breaks where you look away from the screen and focus on something in the distance. Also, make a conscious effort to blink more often. eing inside a lot with an air conditioner, fans, or heater can dry 2. B the air, leading to quicker evaporation of the tears. Even frequent flying can exacerbate dry eye because the pressurized cabin of an airplane tends to be drier.

3. C ertain systemic diseases like lupus, rheumatoid arthritis, thyroid issues, and other autoimmune conditions such as Sjogren's syndrome can contribute to dry eye. isual or general stress dries the mucous membranes out, 4. V including the eyes. 5. A drenal burnout, where people are spending too much time in a stressed state, can put our adrenal system out of balance, where we produce too much cortisol, which leads to overall systemic inflammation. Being light sensitive and having dry eye syndrome can be important to notice when you suspect you have adrenal burnout. Many factors can cause dry eye, and getting to the root cause is much more beneficial than just putting eye drops in and hoping it gets better. Although eye drops can be helpful, they are not always a long-term fix. The goal of treating dry eyes is to reduce inflammation in the eye and cause the eye to produce tears more naturally. I recommend working with a functional medicine practitioner to get to the root cause of your systemic inflammation, and you will see a world of difference. Eye doctors are here to support you through this process and help you manage symptoms while working through it, but you have to treat it just like any other chronic disease. Many people are guilty of treating it aggressively when they have symptoms but then slacking off treatment once they feel better. You have to stay consistent, or it will come back.

Dr. Walley is the owner of Collierville Vision Center and Collierville Vision Therapy. He specializes in Vision Therapy and Holistic eye care, helping children and adults with strabismus, amblyopia, and other eye problems that interfere with vision and learning through vision therapy. For more information, follow him on Instagram @colliervillevision or his website Colliervillevision.com.

BE YOUR BEST SELF IN 2024! Here are a few products I recommend to help you with your symptoms: 1. P reservative-free artificial tears like Systane Hydration PF or Ivizia, one thing to note here is if you are using these more than 3-4x per day without much relief, you need to see your eye doctor to determine why. 2. A heated eye mask. My favorites are the Bruder mask or Optase heated eye mask. 3. A foaming eyelid cleanser to use daily, such as Zocufoam or Cliradex. 4. O mega 3 with at least 2000mg combined of EPA/DHA. Eating a healthy anti-inflammatory diet, such as a Mediterranean or Blue Zones diet, can be a great place to start. I recommend coconut oil, almonds, flax seeds, cashews, avocados, turmeric, and ginger root. Also, include a handful of blueberries, raspberries, and goji berries daily. If you need help getting all of this in daily, a smoothie is a great and tasty way to incorporate a lot of these at once. By getting to the root of the systemic issue, you can treat this much easier by reducing the causative factors. Any imbalance in the eye can be a mirror for an imbalance going on in the body. If you are suffering from dry eye, explore not only the eye-related causes but also the systemic and metabolic reasons why your system is drying out.

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LIVING WELL By Andres Neira, MS

Lifestyle Medicine: Five Pillars to Better Health Pillar 3: Sleep Management

We live in a world full of technology and science that has revolutionized the world around us. With medical advances, our quality of life has risen exponentially, right? Wrong! Unfortunately, it's been dramatically decreasing over the past 30 years, and we are sicker now more than ever. So, what is causing this rapid decline in health?

Sleep is for the optimal function of your body. The body that doesn’t get enough deep sleep ages quicker, has more inflammation, and becomes stressed and sick. Consistent sleep might be the most critical aspect of recovery, in addition to healthy blood pressure, glucose, stress, anxiety control, lean muscle mass growth, and more energy!

We’re living in a time of convenience. Doordash, Amazon, streaming, and social media have made us reliant on technology to function. With obesity rates at all-time highs, it’s no coincidence that this is directly correlated with the rise in chronic disease. What if I told you there's a medicine at your house, that's with you wherever you go, that you could take whenever you want, and it's cheaper than traditional medicine? This lifechanging medicine is called Lifestyle Medicine. Lifestyle medicine has five pillars you can work on optimizing with life-long health benefits.

Pillar 1: Diet You are what you eat. When you eat nothing but processed foods and excess calories, you rob your body of vital nutrients such as vitamins, antioxidants, and minerals your body craves to ward off sickness. Many chronic diseases can be traced back to what we’re consuming. For instance, high triglycerides and insulin resistance are likely due to excess processed sugars and refined carbohydrates; high cholesterol and elevated LDL due to fried foods, cooking with butter, vegetable oils, or a diet high in animal fats; or overeating could be the issue. TIP: Don’t stress or complicate it. Eat primarily whole foods and consume more lean meats, fruits, and vegetables, which are loaded with the nutrients we need to live longer.

Pillar 2: Physical Activity Moving the body is one of the most important things you can do to ensure you live longer. Stress and depression reduction through hormone optimization, more energy, improved sleep, reduction or prevention of diseases such as diabetes, cardiovascular disease, many cancers, osteoporosis, tendonitis, and arthritis are just some benefits of exercise. Chronic disease is directly linked with inflammation in the body caused by poor diet, substance abuse, and pollutants, but regular exercise has a huge impact on reducing chronic inflammation. TIP: Microdose your exercise by making small changes that will add up over time. If you do what you enjoy more first, you'll want to form the habit, which will become routine. Life is a marathon, not a sprint; take your time to make changes!

TIP: Get 7-8 hours for optimal health. Stop eating two hours before bedtime so your body can prepare for sleep and go into deep sleep without being interrupted by digestion. And don't drink alcohol close to bedtime.

Pillar 4: Stress Management Stress can wreak havoc in our bodies, attacking our immune system and our mental health, but spending time with people who make you smile and laugh can be therapeutic. The dopamine, serotonin, and endorphins produced when you laugh and are happy is medicine in itself. Watching a funny movie, listening to your favorite music or podcasts, orates, tai chi, or meditation are other options for reducing stress.

Pillar 5: Substance Abuse Drugs, tobacco, and alcohol abuse destroy our bodies. Even being around secondhand smoke is risky, with some studies showing you can get about 60% of the negative effects. This pillar may not apply to all, but it must be respected to live your best life. This year, let's all add some lifestyle medicine to our pantries and lives.

Andres Neira, MS, Director of Health and Wellness at LifeDoc. For more information, contact LifeDoc at 901.683.0024 or visit Lifedochealth.org.

LIVING WELL By Orion

New Year, New You, Right? Well, how’s your cashflow? We know it’s a sore subject right after the holidays and with inflation affecting your everyday expenses. The Chinese horoscope in 2024 is the Wood Dragon year and set to be a foundation to bring improvements and abundance. So, how do you get your finances on a solid foundation, poised for good fortune? You typically evaluate your physical health this time of year, but let’s concentrate on our financial health, too. Here are some common practices to get your finances in order:

1. Create a Budget A well structured budget allows you to track your income, expenses and savings. You’re in luck. There are several tools to help you track and categorize your spending. At Orion, there are tools within online and digital banking that automate this process and allow comparisons of categorized spending, month to month. List your income and categorize your expenses as fixed and variable. Evaluate ways to cut back. Remember to give yourself some grace when planning your budget because of rising inflation. Don’t pretend you are paying 2021 grocery prices in 2024.

2. Purge Your Subscriptions Do you have recurring payments out of your bank account, and you’re not sure what they are? Did you start a free trial and experiencing charges because you forgot to cancel it? Remember to check your subscriptions on your mobile device. How many streaming accounts do you fund? Do you need all of them? Go through your bank accounts and evaluate these recurring payments. When you cut your monthly expenses, it will free up more cash.

4. Prioritize an Emergency Fund There, we said it. The ugly truth of adulting. We would all rather spend a night out with friends at a nice dinner than stay home and save up an emergency fund. Find a comfortable balance of entertainment and saving, because life will happen. Whether it’s a roof leak or a health issue, an emergency fund is necessary. Once you save for an emergency, you will sleep better and improve your mental stress levels. When something unexpected happens, it can easily overwhelm you, but having an emergency fund will buffer that hardship.

5. Plan For Your Future You may not know where to start and that’s okay. You can seek out a consultation from your financial institution. Remember, it’s the Wood Dragon year and the year will bring improvements and abundance. It’s time to make the appointment. All you need is to be prepared to talk through your income and expenses.

Make 2024 a great year for financial wellness. For more information visit OrionFCU.com

3. Understand Your Debt Do you feel the weight of your debt? List all your debts, including credit cards, loans, and mortgages. Talk with someone at your financial institution to understand options to consolidate your debt. Prioritize ways to pay down high-interest debts, in order to free up more cash by saving the funds spent on interest. 16

ABOUT ORION: Founded in Memphis in 1957, Orion Federal Credit is the largest credit union in the Mid-South with 70,000 members and more than $1 billion in assets. Orion offers a full spectrum of banking options ranging from savings and checking accounts to auto, home, personal and commercial real estate loans. As a member-owned financial institution, Orion’s profits are passed along to members through higher deposit rates, lower loan rates, and affordable financial services that help pave the way to financial freedom. Bank anytime, anywhere at OrionFCU.com. Insured by the NCUA. Equal Housing Lender.

$0 Registration Fee

Jan 1-31

800 East Parkway South Memphis, TN 38104

(901) 729-8007

krocmemphis.org

2024

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 2024. By Shlomit Ovadia

NEIGHBORHOOD BARRE E A S T ME MP HIS Neighborhood Barre Memphis is a barre studio offering a variety of low-impact, highly effective workouts that combine elements of dance conditioning, Pilates, and weight training to get that “dancer’s physique,” using small, isometric movements to carve and sculpt the body. Not your average barre class: Each class is modifiable for beginners, injuries, or pregnancy, and advancements are always given. Your instructor at Neighborhood Barre is trained to tailor your workout for your unique body and goals. Daily Class Times: 5:45 am, 7 am, 8:30 am, 9:45 am, 12 pm, 4:30 pm, 5:45 pm. Weekend classes at 8 am, 9 am, 10 am, and 1 pm No two classes are the same: • Barre 50 – the brand’s signature 50-minute barre class that integrates full-body and cardio sequences with isometric movements. • BarreHIIT – a 40-minute cardio-scorching interval training class • Barre30 – similar to Barre50, a quick and efficient, formulaic class done in 30 minutes. • BarreStrength – a 45-minute functional training class that uses heavier weights to sculpt, strengthen and stabilize. • Slow Flow Yoga – a 50-minute slow flow yoga class focused on stretching and mobility. 18

JANUARY JUMPSTART: KICK OFF 2024 WITH OUR 21-DAY CHALLENGE! JANUARY 15 TO FEBRUARY 4. SPECIAL NEW CLIENT MONTH TRIAL $99. CHALLENGE PASS $125. Other fun perks: Neighborhood Barre offers childcare options. Neighborhoodbarre.com/location/nb-memphis/ IG: @neighborhoodbarrememphis

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GYM , YO GA & FITNESS 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 500 locations in the United States. A Sweat Everywhere membership gives you access to all! Hours: 24-hour Member Access. Staffed hours: Mon-Thurs: 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, & our newest workout HOT Stretch. 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 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 & GET JANUARY FOR $20.24 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

GYM , YO GA & FITNE SS STUDIO G UIDE

BE T T ER BODIE S YOG A E A S T ME MP HIS Rejuvenate, replenish, and invigorate your mind and body with the gift of yoga at Better Bodies, an all-levels studio that offers a diverse schedule of beginner to advanced yoga classes. This award-winning therapeutic studio empowers individuals to progress towards improved health and wellbeing through preventative and rehabilitation yoga services for those with injury and sports-specific needs. Classes for Every Level: Basic Beginners, All Levels Yoga, Vinyasa Flow, Gentle Yoga, Hot Yin Yoga, Restorative, Pilates Core, Salt Cave Yoga, and Online Classes. Every nourishing practice in their non-judgmental space ends with a relaxing Savasana, hot or cold towel to cover the eyes, and an optional shoulder and neck rub. Hours: Open 7 days a week. Hours are subject to change, listed on their website.

NEW STUDENT SPECIALS INCLUDE ACCESS TO SALT CAVE The Space: Better Bodies yoga offers several unique amenities. • Dry Salt Therapy – Better Bodies houses the largest Halotherapy Cave in Memphis, featuring a Dry Salt Relaxation Room, Private Dry Salt Therapy Bed, and Dry Salt Yoga Room. • Quality spring-back wooden floors for optimal joint protection • An outdoor Yoga Garden – replete with fountains, a yoga deck, ample tree shade, and smooth stones • Great Yoga Wall® – an innovative equipment that helps accurately achieve proper body alignment and postural stability without straining the joints and can help fine tune more advanced yoga poses. • Onsite Licensed Massage Therapist to book your next Therapeutic Massage. • Privates and group parties are also available. New student specials include access to the Salt Cave! Inquire today. Betterbodiesyoga.com IG: @betterbodiesyoga

GYM , YO GA & FITNESS STUDIO G UIDE

BEATY/AVERWATER FITNESS & SPORTS CENTER AT CHRIST CHURCH E A S T ME MP HIS Serve your physical, spiritual, and emotional health all in one place. Beaty/Averwater Fitness and Sports Center at Christ Church is a compassionate, health-forward spiritual establishment that keeps you fit and feeling welcome in their devotional community. Hours: Mon–Thurs: 6 am–7 pm; Fri: 6 am–3 pm; Sat: 9 am–1 pm

SERVING THE NEEDS OF SPECIAL POPULATIONS

Location: East Memphis January Specials: Sign up this January to pay just $100 for the entire year! Stop by their open house on January 21, 2024 from 9 am–1 pm to learn more. The Space: Christ Church’s boutique-style fitness center features a fully equipped gym with treadmills, ellipticals, spin bikes, recumbents, a rower, free weights, and Lifetime strength training machines, including functional training equipment.

You’ll never have to wait to get on a piece of equipment, as the facilities limit memberships to ensure an optimal experience for gym-goers. Plus, they always have five personal trainers on-site and available to help set you up or monitor personal workouts. Classes: Christ Church offers something for everyone, including Rock Steady Boxing, Barre, Senior, Tai Chi, Strength and Cardio, Zumba, Tony Ludlow’s Boot Camp, Yoga Stretch, Pilates and Pilates Reformer, Kids Fit Camps, Pound for the Inner Rock Star in You, HIIT Rebounding, Refresh for Caregivers, Diabetes Prevention Program and more, all of which are open to non-members and many classes are free to attend, with the exception of some requiring a small per-class fee. Community: Attend exercise classes in this relationshipfocused fitness space. You can also get your friendly, competitive edge on with their intramural sports teams ranging from preschool age to adults, or participate in a fundraiser through a community 5K run on March 30, 2024. Niche Opportunities: Christ Church Fitness and Wellness Center believes that everyone deserves the opportunity to get fit; that’s why they provide unique, niche opportunities for fitness to typically underserved populations, including those recovering from injury or illness, living with a handicap, or fulfilling caregiver roles. Class opportunities include Rock Steady Boxing for People with Parkinson’s, Diabetes Prevention Program, Fab Fit Fun for Special Needs, and Refresh for Caregivers.

901.261.2169 Christchurchmemphis.org/fitness | IG: @christchurchmem

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GYM , YO GA & FITNESS STUDIO G UIDE

B A L L E T MEMPHIS PIL AT E S CEN T ER E A S T ME MP HI S / O V E R T ON S Q U A R E Nourish and energize your body with Ballet Memphis Pilates + Wellness — celebrating the universality of the human experience through dance and purposeful movement. Locations: East Memphis and Overton Square Hours: Varies by location What makes it unique: Ballet Memphis Pilates is a licensed training center for the STOTT PILATES® Method, which is known as the “Ivy League” of Pilates education and is recognized by health and fitness experts and medical professionals. In fact, some of the professional company artists have completed training and could be your instructor!

SIGN UP THIS JANUARY FOR 20% OFF MAT PASSES Pilates perks: Pilates benefits a variety of necessary functions, including increased muscular tone, core strength, endurance, flexibility, balance, coordination, posture, alignment, and body awareness. Plus, their ballet-centric classes improve athletic performance while also relieving stress and preventing injury. The workouts: Ballet Memphis Pilates’ functional fitness classes keep members strong and agile through their cardio classes on the cardio tramp, low-impact interval training using the new Halo Trainer, and resistance training with Spring Walls for an added challenge. Both mat and equipment classes are available for all levels and ages, including Pilates for Golfers, Fit for Life, Barre Class, and Total Body Conditioning, as well as specialty clinics throughout the year. Small classes are tailored to your goals, and private and semi-private sessions may also be arranged. January specials: Sign up for the month of January and receive a 20% discount on mat passes.

Balletmemphis.org/pilates-wellness IG: @balletmemphis

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GYM , YO GA & FITNESS STUDIO G UIDE

BO T'S F I T NE S S BOX ING MEMPHIS W OL F CH A S E / C OL L IE R V IL L E Locations: Wolfchase and NEWLY-OPENED COLLIERVILLE. Arlington location coming soon this spring! Box your way to better fitness with Bot's Fitness Boxing Memphis, the only boxing gym of its kind that helps people from all walks of life hit their unique goals while building confidence, self-esteem, and self-defense skills. Hours: Wolfchase – Mon, Wed, & Fri: 7–8 am & 5–7 pm; Tues & Thurs: 9–10 am & 5–7 pm, Sat: 9–10 am Collierville – Mon–Thurs: 5:45–7:15 pm; Sat: 10–11 am The Rundown: Having trained under world-class fighters during his own amateur fighting career, Owner and USSA Boxing Commission Certified Kevin Botwinick brings his passion to the ring along with fellow Bot’s coaches, all of whom are former athletes, to help everyone increase their accuracy, stamina, speed, coordination, and power. From slip and roll to weaving and bobbing, learn the sweet science of boxing in these peek-a-boo-technique-focused classes, which combine cardio, abs, and strength training for a full-body workout.

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Other Perks: Put your skills to the test with competitive boxing and learn to spar in a controlled ring monitored by professional coaches.

Call 901.530.4228 to book your first lesson, free!

Amenities: Enjoy Bot’s weight racks, speed boxing, and slip bags, as well as an open floor space with mats and a boxing ring.

Botsboxingfitnessmemphis.com IG: @botsboxingmemphistn

GYM , YO GA & FITNE SS STUDIO G UIDE

S A N A YOG A E AST MEMPHIS / DOWNTOWN MEMPHIS Glow from within with Sana Yoga (formerly known as Sumits Yoga Memphis), the mid-south’s hottest yoga and workout studio offering both heated and non-heated yoga for every body. Their energizing and relaxing classes empower members to grow at their own pace through transformative practices led by Sana’s passionate instructors. Hours: Daily, 5:50 am–8 pm What makes them different? Sana Yoga is not just your typical yoga studio; they are a safe space that welcomes, accepts, and includes every person who walks through their doors, making sure they feel valued, strong, capable, and supported in every way. Their fresh approach to yoga and fitness focuses on education and connection with others, incorporating intentional music, positive messaging, and enthusiasm. Sana is a hub for continuous personal growth, and offers dynamic teacher training, workshops, retreats, and special classes year-round.

NEW STUDENT SPECIAL: TRY 2 WEEKS FOR $35! Classes: • Sana yoga: Sana’s signature class provides a physical workout with engaging music and breath-to-movement sequences in a heated room. Offered in 50-, 60-, and 80-minute formats. • Hot Pilates: This low-impact, high-intensity interval workout incorporates Pilates abdominal work for a Tabata-style, full-body workout. Also offered in weights and bands-optional Pilates Sculpt format. • Flow: a varying vinyasa-style sequence that challenges all levels of yogis to flow from each pose in a synchronized movement to movement flow. • Ashtanga: this shortened form of the traditional, specialized asana sequence links rhythmic breath with specific postures to build strength, flexibility, and inner calm. The class is unheated but produces internal heat to detoxify the body. • Yin: this surrendering practice maintains holds, allowing muscles to release, soft tissue injuries to heal, and physical openings to deepen. Yin teaches the body to be active with a calm mind, for increased performance and conscious relaxation. Also offered as Yin Nidra – a yin class with a short guided relaxation session. • Private: one-on-one or small group classes can be scheduled to meet your practice needs. Sanayogastudio.com | IG: @sanayogastudios Call or text them at: 901.729.7146 27

GYM , YO GA & FITNESS STUDIO G UIDE

F4 5 T R A INING W OL F CH A S E & GE R M A N T O W N Spice up your functional fitness with F45 Training- a heart-pumping mix of calisthenics, weight-assisted routines, and mobility exercises. With new workouts offered every day, F45’s drills will keep you on your toes and limber for the rest of your day. Hours: 5 am–10:30 am & 4 pm–6:30 pm January Specials: F45 offers a free, 7-day trial to test out their studio. You can also receive half off your first month of unlimited training upon signing up this January. The Rundown: F45’s experienced trainers will lead you through a dynamic, 45-minute power workout that hits all the muscle groups while offering modifications and personal instruction to the beat of the latest music hits. Television screens stationed by each workout area provide visual tools, including countdown timers to track your advancement through the workouts. Movements are timed in F45’s fast-paced training circuits, typically under one minute, and are scalable for any level of fitness. Cardio blast on Mondays and Wednesdays, a hybrid of strength and cardio on Fridays and Saturdays, and strength training on Tuesdays, Thursdays, and Sundays. Don't miss the Saturday 1-hour workout with a live DJ for an energizing experience. Perks: Any tier of membership gains access to the F45 Training App, which provides meal plans, grocery lists, recipes, and ondemand workouts for those days you can’t make it into the studio. Heart rate monitors purchasable by the front desk can be hooked to screens for improvement tracking.

HALF OFF YOUR FIRST MONTH OF UNLIMITED TRAINING UPON SIGNING UP THIS JANUARY Studio Owner and Nutrition Coach Vanessa supports clients with meal plans specific to your goals, and her trainers regularly check on members to make sure that everyone feels accounted for. F45 is a tight-knit community that encourages one another to bring their best game. Stay posted for their outdoor workouts and other upcoming events this year! Amenities: In addition to onsite showers to wipe off that workout sweat before work or dinner plans, F45’s body composition scanners are available for use by clients to keep accurate track of their progress. F45 Training Wolfchase: Mindbodyonline.com | IG: @F45_training_wolfchase F45 Training Germantown: Mindbodyonline.com | IG: @F45_training_germantown

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GYM , YO GA & FITNESS STUDIO G UIDE

CLUB PILATES Club Pilates has four locally owned studios that offer reformerbased, low-impact Pilates workouts. Club Pilates believes that Pilates is for everyBODY and has classes for all fitness levels. Locations: Club Pilates Midtown Memphis opens February 2024. In the meantime, check out Club Pilates East Memphis, Memphis-Lakeland, and Collierville. Offers: Club Pilates offers a free Intro class at all four of the Memphis area studios. Club Pilates Midtown Memphis is selling a limited presale membership for new members. Call 901.646.2414 for additional information. Hours: Mon–Fri: 5:30 am–7:30 pm, Sat–Sun 7:30 am–3 pm Workouts: Their 50-minute, 4 level classes welcome a maximum of 12 participants to ensure individualized attention, and will have you on the reformer for at least 50-60% of the time.

FREE INTRO CLASSES AT ALL MEMPHIS AREA STUDIOS

• Reformer Flow – Full-body, Reformer-based Pilates • Cardio Sculpt Class – Get Moving with an Energetic Cardio Workout • Control Class – Stand Up, Sculpt, & Get Toned • Suspend Class – Defy gravity & Strengthen with Suspension Training • Restore – Massage & Soothe Sore Muscles • Center + Balance – Stretch Better with Pilates Equipment • FIT Class – Build Muscle and Stamina with Interval Training Clubpilates.com IG: @clubpilatesmidtownmemphis

Pilates is a system of full-body, low-impact exercises that challenge your core with every movement. Pilates develops flexibility, coordination, and lean muscle throughout the entire body, all while eliminating nagging pain points.

901.646.2414 | clubpilates.com/midtownmemphis 30

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GYM , YO GA & FITNESS STUDIO G UIDE

HO T YOG A PL US E A S T ME MP HIS Hours: Mon– Fri: 5:45 am–7 pm, Sat: 8 am–1:30 pm, Sun 9 am–6:30pm, Boutique hours: Mon– Fri: 10 am–2 pm Move your way to better health and wellness with Hot Yoga Plus (HYP), a yoga studio and community that provides community and solace, one breath at a time. HYP offers a variety of heated and non-heated classes ranging in style to meet the needs of every individual. Why Yoga? HYP yoga classes help you build strength, flexibility, and mobility for long-term wellness, while keeping you grounded in our fast-paced world. The classes: All HYP classes are all levels. • Power Flow – designed to enhance strength, flexibility, and vitality through a dynamic yoga style that seamlessly connects breath with movement in a continuous sequence of poses. The practice fosters a varied array of poses while encouraging mindfulness and concentration on the yoga mat. • Aerial Yoga – begin your aerial yoga journey with 'Aerial Foundations.' This class, tailored for first-timers and beginners, will teach you how to safely and effectively use the aerial hammocks, and will explore the basics of alignment, core engagement, and joint stabilization. Start building your aerial yoga practice from the ground up, and get ready to soar. • Espresso Flow – 44-minute flow and 1 minute accompanying Savasana is the perfect cocktail for those looking to spice up their practice while breaking a sweat!

NEW STUDENTS RECEIVE 2 WEEKS UNLIMITED YOGA FOR ONLY $22 • Yoga Sculpt – dynamic fitness class that combines elements of High-Intensity Interval Training (HIIT) with traditional yoga poses PLUS weights and cardio burst throughout class! heated 92-95 degrees. • Restorative – this relaxing practice reduces stress while supporting your health. The unheated class uses the support of blankets, blocks, and other props. • Yin – this slower, unheated meditative practice targets your deep connective tissues by holding postures for longer periods of time, which allows the body to breathe and stretch through discomfort. • Joy Yoga Retreats – join fellow travel addicts and find your joy in travel and yoga with the HYP Community. Next chapter - Barcelona and Mallorca, Spain, April 2024. • Grow Yoga School – elevate your practice with Hot Yoga Plus’ 200- and 300-Hour Yoga Teacher Training modules, where you’ll learn to deepen your practice while connecting with others and an inspiring curriculum. January specials: First-timers get their first two weeks of yoga for just $22! Hot Yoga Plus proudly offers affordable class packages to bring the price of individual classes down to as low as $8.

Hotyogaplus.com IG: @hotyogaplusmemphis

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GYM , YO GA & FITNESS STUDIO G UIDE

MEMPHIS JEWISH COMMUNIT Y CENTER E A S T ME MP HIS NE A R GE R M A N T O W N Hours: Mon-Thurs: 5:30 am–9 pm, Fri: 5:30 am–5:45 pm, Sat: 12 pm–6:45 pm, Sun: 8 am–5:45 pm Who We Are: No matter where you are in your fitness journey, there is something for everyone at the J! The Memphis Jewish Community Center (MJCC) welcomes people from all walks of life and backgrounds to enjoy fitness, programming, education, and arts in one, central location. You'll find state-of-the-art facilities and equipment as well as trained and certified staff in all areas. We offer a range of activities, classes, and schedule options to fit your personal needs, interests, and goals. Everything Under One Roof: The sky is the limit when it comes to workout options at the Jewish Community Center of Memphis (MJCC). With an array of 40+ classes per week to choose from that include sculpt, HIIT, cycling, aerobics, yoga, boot camp, core, and dance, JCC Memphis is your one-stop shop for fitness this year. Work out with the latest cardio and weight machines on the facility’s fitness floor and build strength in the Functional Training Studio using heavy ropes, kettlebells, punching bags, and more.

$0 REGISTRATION FEE TO JOIN IN JANUARY Take advantage of year-round access to their indoor pool with dedicated lap swimming lanes and their outdoor water park, open Memorial Day – Labor Day. Step out of your comfort zone with Specialty Fitness Classes, which include unique exercise experiences such as Pilates, Boxing Bootcamp, HIIT Circuit Training, and Rock Steady Boxing for people with Parkinson’s disease. Members receive a discount on Personal Training sessions and sports league registrations. Babysitting while you work out: Members can drop kids, ages 1-7, off in the Kids Korner for babysitting while working out or swimming. Available Sun-Fri: 8 am–12 pm & Mon-Thurs: 4 pm–7 pm. Scheduling: Convenient hours for the fitness floor plus MJCC publishes their classes schedule on a monthly basis, so you can plan your workout classes in advance. Members can drop-in to any of the 40+ Group Fitness classes offered each week. Promotional Perks: Several membership options to choose from: single, couple, young family, senior, and more. All new members are eligible 60-minute Welcome Workout and a personal training coupon for three, half-hour sessions at a discounted rate of $99. You can drop by for a tour of the MJCC facility Sun-Fri during business hours or schedule your tour by calling their front desk at 901.761.0810. MEMBERSHIP EXPO WITH RAFFLES AND DEMO CLASSES January 21st, 1 pm–3:30 pm

Jccmemphis.com | IG: @memphisjcc

For three generations, the Rices have handled divorce and family law matters in Memphis and across Tennessee. Their co-authored book, “The Complete Guide to Divorce Practice,” published by the American Bar Association, is recognized across the country as the national standard. After rigorous examination, contested case reviews, and recommendations from judges and fellow attorneys, both of the Rices are Board Certiﬁed in Family Law by the National Board of Trial Advocacy.

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The Rices bring over 75 years of experience combined with up-to-date technology, including 128 bit encryption of client information and communication. Rice Law handles your family law matter with depth of experience including a team of nationally recognized attorneys and Advanced Certified Paralegals. Rice Law’s Tennessee Supreme Court Rule 31 listed mediators provide valuable insight into resolving your matter quickly. Whether you find yourself dealing with divorce, mediation, custody, child support, domestic violence or any other matter involving family law,

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MEMPHIS FIT

By Zoe Harrison Photo by D'Angelo Connell

Learning to Love & Protect Your Body

Grace has lost over 120 pounds in the last year and a half 36

MEMPHIS FIT

Grace Turner has finally found peace and quiet from food noise, toxic diet thinking, and body dysmorphia after years of yoyo dieting and health struggles. Grace grew up in Memphis as a competitive dancer from age three and continued throughout high school. The strenuous dance workouts kept her in peak physical shape, dancing up to five days a week for over three hours daily. Despite her high level of athleticism and fitness, Grace felt insecure about her curves and recognizes now that she struggled with severe body dysmorphia. “I was curvy compared to most of my friends and teammates, but I was not overweight. Still, I constantly compared my body to others, and at the time, did not have a love for the appearance of my body,” she remembers. This led to Grace developing disordered thoughts around food from a young age. Grace began college at the University of Alabama and found that she gained some weight, which she later found out was due in part to her diagnosis of polycystic ovarian syndrome, or PCOS. Without her dance regimen, Grace lost the motivation to exercise, and her PCOS made it that much more difficult to lose weight. “I did not want to look at myself. I was showering in the dark, so I didn’t have to see myself. My clothes didn’t fit well. I struggled to stick to diets and talked to myself very negatively,” Grace says. Grace married her husband in 2019 and, in preparation, tried the keto diet. Though she lost weight, she found the diet unsustainable and put the weight back on. A year after their wedding, Grace became pregnant with their daughter, which took an unfortunate toll on Grace’s physical health. Grace developed severe preeclampsia, had to endure multiple hospitalizations, and eventually gave birth prematurely at 34 weeks. “I think it was during the trauma of my pregnancy that I started realizing the implications of my weight gain, and I knew I needed to make a change if I wanted to have another, safer pregnancy,” she says. Grace was prescribed the anti-diabetic medication Mounjaro and has since lost over 120 pounds in the last year and a half. She remembers being skeptical about sharing her journey with the drug at first because of the associated stigma and judgment, but now encourages others to see how much medications like these can change lives. “I have re-learned how to eat, how to take care of and appreciate my body, and most of all, have regained the confidence I lost so many years ago. Starting this medication was one of the best decisions I have ever made.”

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Now, Grace looks forward to long walks, playing with her daughter, and gaining back some of the muscle she lost in her drastic weight loss. Her lower weight also decreases the chances of complications in future pregnancies. “I love myself again, and I’m no longer hiding in the dark. I love my body and all it has been through, and from now on, I want to protect it.” 37

MEMPHIS FIT

By Shlomit Ovadia Photo by Tindall Stephens

MEMPHIS FIT

Confidence Over Size Despite Shelby Buxton, 25, being an athlete for most of her childhood, her health plummeted when she began working as a sixth-grade STEM teacher. Shelby shares how taking group fitness classes at F45 reignited her love for movement and altered the course of her future. From playing soccer in high school to opting for intramural sports and running in college, Shelby was finding it increasingly hard to feel motivated to exercise over the years. So, when the stress of being a teacher she had learned about in school became a reality, Shelby began relying on comfort foods to cope. “Anytime I had a bad day, I told myself, ‘I have Oreos at home, it’ll be okay.”

“My favorite is cardio because it’s high-paced, so you don’t have the chance to stop and think about it. Plus, the music and vibes at F45 are great; people push each other constantly to do more.” With her love for fitness reignited, Shelby notices that late-night snacking doesn’t have the same appeal. “I’m setting my alarm at 5:30 a.m. every day to get up and workout, which is when cravings set in, so I am not even worried about eating an Oreo because I’m just excited thinking I get to workout the next morning.” Shelby has since dropped down from a size 18/20 to a size 10/12, lost 57 pounds, and has learned to feel confident in her skin.

Yet, her unhealthy relationship with food continued to worsen, affecting her ability to show up at the gym.

“You’re stronger than you think you are. It took me a while to believe them,” Shelby confesses. “They know I’m stronger than I think I am, which has helped me mentally and physically.”

“I lost touch with wanting to be active.”

For more information visit F45training.com.

Although Shelby declined her chiropractor’s initial suggestion to try strength training, everything changed when she received a prediabetic diagnosis from her doctor. “I texted my chiropractor and said, where are we working out?” That’s when her journey with training at F45 Wolfchase began. “After about a month or so, I thought, okay, maybe this isn’t punishment and is actually kind of fun.” Now, Shelby enjoys going to F45 six days a week and is coming up on her one-year anniversary with the studio next month. The teacher’s biggest dietary change was upping her protein intake with the help of F45 Wolfchase Owner and Nutrition Coach Vanessa. Shelby also started using the F45 app and Facebook page to hold herself accountable and get recipe ideas. She now meal preps daily — breakfast, lunch, and dinner. “If I don’t know what to cook, I can look at the app instead of just ordering McDonalds.” Her current F45 workout routine consists of two days of resistance training, two days of cardio, and two days of a mix between the two styles per week. On Sundays, Shelby opts for an active recovery by running or walking a few miles with her Golden Retrievers, Moose and Max.

MEMPHIS FIT

By Shlomit Ovadia Photo by Tindall Stephens

MEMPHIS FIT

The Secret to Sustainable Fitness Pediatric Speech Therapist and lifelong exercise enthusiast Taylor Allen shares how adding strength-training workouts to her routine has drastically changed her fitness game and relationship with health.

Community

T.R.A.P. Fitness

T.R.A.P. Fitness’ small group classes mean more opportunities for connection and building relationships.

Taylor has trained at T.R.A.P. Fitness with coach Alton for over three years. T.R.A.P. Fitness is a functional movement studio focusing on Teamwork, Resistance, Aerobics, and Plyometrics to help members build strength and dexterity and leave a lasting impact.

Whether it’s fellow teammates cheering her on when hitting a new P.R. or clapping together at the end of a challenging workout, Taylor and others always leave feeling pumped about fitness instead of viewing it as just another chore.

Before training with Alton, Taylor was cycling and running six days a week and felt she had hit a plateau in her fitness goals.

“Find a form of movement that you enjoy because if you enjoy it, then there will be a greater chance that you’ll stick with it.”

“My biggest challenge was getting enough protein and eating more,” she shares of dietary changes made to put on muscle and gain weight. Starting the day with a big breakfast helps Taylor reach her protein goals, a crucial element in making sustainable improvements.

I.G.: @taylordallen Trapfitnessmemphis.com

With the assistance of Alton, Taylor learned to make her meals denser without feeling heavy by incorporating things like peanut butter with oatmeal or fruit and honey with Greek yogurt. “I love seeing my numbers go up in weight at the gym, hitting new P.R.s, seeing changes in my body and all the muscle I’m putting on,” currently PRing her deadlifts at 260, assisted at 280. T.R.A.P. Fitness also helped Taylor transition from a restrictive mindset to an everything-in-moderation approach to food, including overcoming her carb fears. “I try to come from the mindset that my body deserves fuel and getting all the nutrients it needs, so I try my best to do that.”

Small Changes Add Up “I learned to trust the process because you don’t see instant results overnight. It takes a lot of consistency and dedication, but you will see results.” Taylor first began noticing a change in her body about six months after starting with T.R.A.P. Fitness in the summer of 2021. She says her most drastic changes have started showing up within the past half year.

“I love the relationships I’ve built with everyone and the feeling of community I have there.”

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“It’s really exciting to see my progress from where I started to where I am now.” With her new strength training regimen of thrice weekly T.R.A.P. sessions and one Cycle Bar class, Taylor finds better structure in her schedule. 41

MEMPHIS FIT

By Amanda Tompkins Photo by Tindall Stephens

A Lesson in the Good Stuff

MEMPHIS FIT

Allison Doty’s life has always been punctuated by athleticism. In school, she was a cheerleader and played softball, and at 43, continues to prioritize her health by living a well-rounded, healthy lifestyle. As a special education teacher in the Bartlett school system, she has a perfect opportunity to impact future generations.

class, Allison became stronger. She began weight training with small groups at the gym and eventually was invited to start teaching some classes. She now teaches kickboxing at Memphis Fitness Kickboxing in Bartlett three days a week and small group circuit sessions.

After giving birth to her two sons over 25 years ago, she put herself on the back burner. Once they got older, she developed a strong desire to get herself and her body back. Her goal was to be “fit and over 40.” She has drawn from her previous athletic experience and knowledge gained in her childhood to get herself back on track.

Not only is she a teacher of humans, but of canines, too. During her summers, she teaches behavioral training classes for dogs. Yearround, she partners with a local rescue to foster their dogs before adoption, and over the years, she has fostered over 100 dogs.

Growing up on a farm, Allison learned the value of self-sufficiency from an early age. She and her family eat a clean, whole diet and plant a diverse organic garden of vegetables and fruit trees yearly. What they don’t eat fresh, they can and use year-round. Additionally, she doesn’t eat out or eat processed food to help manage her celiac disease. “We don’t eat anything that comes in a box or is highly processed.” After suffering a spinal injury a few years ago, Allison had to focus on healing her physical body, and that meant caution in the gym. Toward the end of recovery, her friends invited her to kickboxing class. Those classes and others offered at the same gym proved to be the resurrection she needed. She was addicted, and with each

“I want people to know that no matter what size you are, fit comes in all sizes.” She describes her teaching style in the gym as “fading the prompt,” removing any modification a little at a time while simultaneously pushing with an “I’m not here to powder your booty” mentality. “One day, there are no modifications in place, and they are able to do what they initially thought impossible.” As a natural-born teacher, Allison knows what her students need to be successful. She encourages anyone trying to reach a goal to just do it thirty times. “That’s how long it takes to stick into longterm memory.” She reminds us that it doesn’t matter how you work out, only that you are. For more information visit Memphisfitnesskickboxing.com and Woofriveranimalrescue.wordpress.com.

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MEMPHIS FIT

By Zoe Harrison Photo by Tindall Stephens

Finding Freedom from Gray Area Drinking

MEMPHIS FIT

Margie Coltharp describes herself as having the stereotypical baby boomer mentality — she is Type A, success-driven, and determined to have it all. “Coming out of college, all the messages through advertising and society were that women can do it all, nothing is off the table, and nothing will suffer if you work hard enough.” However, Margie now knows this mindset is not entirely accurate. Climbing the corporate ladder through her career in hotel management while raising two children, Margie was always busy but found alcohol to be the perfect relief from daily stress. She enjoyed the ritual of drinks after work while cooking dinner, during dinner, and before bed. “I developed into a very functional moderate-to-heavy drinker in my mid-30s. Sure, I wouldn’t feel great the next day, but I would go for a run, get to work, and move on.” By 2015, Margie had developed a chronic cough, random nosebleeds, and other symptoms that her doctors could not explain, but she remained productive and fit, so she was not overly concerned. However, Margie’s reality changed drastically during the coronavirus pandemic when her position was eliminated. She started drinking more to relieve anxiety, to help her sleep, and to get through the general day-to-day confusion of shutdowns. “I wanted to make the best of it and keep pouring the wine,” Margie says. Margie continued to have health scares in 2021, with drastically high blood pressure readings. While Margie does not feel that her drinking habit led her to a true rock bottom, she remembers that she blacked out from drinking on New Year's Eve of 2021 and finally felt it was time to recognize her alcohol dependence. In January 2022, Margie signed up for a program called “This Naked Mind” with coach Annie Grace, which takes an emotionbased approach to finding freedom from alcohol. Margie quickly saw the improvements in her life when she stopped drinking. Her cough went away, her blood pressure regulated, and she got a new lease on life. During her self-exploration, Margie found the term “gray area drinking” and resonated with the message. “Gray area drinking is the space between the extremes of rock bottom and occasional drinking- most drinkers fall within this gray area. It is important to know where you fall, and then you can selfidentify whether your drinking amount is problematic.” Margie has since become a life coach and works to help others understand and regulate their relationship with drinking using the same emotion-based approach that she found so helpful in her journey. “My job as a coach is so rewarding and purposedriven, and I truly love being able to pay forward what I learned.”

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MEMPHIS FIT

By Zoe Harrison Photo by Tindall Stephens

Emily Smith Is Helping Yogis Find Their Superpowers

MEMPHIS FIT

Emily Smith is a staple in the Memphis yoga community, leading teacher training, workshops, and cutting-edge classes at Hot Yoga Plus. If you enter one of Emily’s classes or have the pleasure of practicing alongside her, you may first feel intimidated by her skills. You will often find her upside down, trying a new inversion with impressive focus, but you will soon catch her infectious, playful energy and resonate with her mantra, “It’s Fun to Try.” Emily is originally from Texas but has lived in Memphis for nearly 20 years. She grew up very athletic, riding horses and playing sports as a child, eventually playing basketball and running track in high school. While all competitive sports, with Emily’s basketball team even winning four state championships, competitiveness was never a driving factor for Emily. “I just loved being part of a team and achieving success through teamwork. I also loved the pure physical exhaustion after a long weekend of basketball games. It was hard for me to find that level of hard work anywhere else.” Emily studied dietetics at Baylor University and kept her fitness through walking and running, though she missed the passion and exhaustion she used to feel while playing basketball. Soon after graduating from Baylor, Emily married her husband and started their family, having three sons and a daughter. As a young mother with four kids, Emily found long walks as a way to get out of the house with the kids, talk with friends, and get some exercise. She eventually began running and grew to enjoy distance running, especially the St. Jude half marathon. However, after years of running, Emily recognized that her body was asking for rest and recovery after hamstring issues and general fatigue. In 2015, a friend invited her to a class at Hot Yoga Plus, and she was immediately addicted. “I loved how it felt to use all these other muscles and experience that full-body sweat and exhaustion.”

I see how much people thrive when given a safe, open space where they can be challenged in a diverse group. In recent years, Emily has partnered with fellow HYP teacher Lauren Vestal to lead 200-hour yoga teacher training at Hot Yoga Plus twice yearly. Through her teacher training classes, Emily is passionate about cultivating the safe and playful environment for her students that she fell in love with at Hot Yoga Plus. “I see how much people thrive when given a safe, open space where they can be challenged in a diverse group. At teacher training, my students are free to figure out and explore who they are and what makes them light up, including how their bodies and minds work.” Check out Emily’s teaching schedule at Hotyogaplus.com. Learn about exciting opportunities at HYP on Instagram @hotyogaplusmemphis and Emily’s Instagram @emsmith00. You can also learn about Emily and Lauren’s yoga insights on their YouTube channel, Youtube.com/@LaurEm-yoga.

She continued attending yoga classes at Hot Yoga Plus multiple times per week and became interested in teaching. However, she was nervous about the intense multi-weekend schedule commitment of teacher training. With encouragement from her family, Emily enrolled in training and received her 200-hour yoga teacher certification in the fall of 2017, instantly recognizing her passion for teaching yoga. “When I found yoga, it was like having playtime for me. HYP became a place for me to feel free and safe to have fun, try new things, and adopt a mindset that anything is possible.” Emily has continued her personal yoga growth by completing 300-hour teacher training, an additional online 200-hour teacher training, Yoga Sculpt training, and Aerial Yoga training. She has also attended several more specific workshops at Hot Yoga Plus. “I am a lifelong student, and I love learning as much as teaching. Nothing is more rewarding than integrating what I have learned to help my students tap into their potential and power.” Now, Emily teaches regular Power Flow classes, Ashtanga (a more thoughtful and structured Power Flow class), an inversionfocused weekly class, Yoga Sculpt, and Aerial Yoga. 47

MEMPHIS FIT

By Zoe Harrison Photo by Tindall Stephens

MEMPHIS FIT

Finding a Fit Home In Memphis Ana LaBagnara is a group fitness instructor and certified yoga instructor passionate about sharing her love for fitness with the Memphis community. Ana immigrated to the United States from Ukraine almost 15 years ago and instantly fell in love with Memphis. “You can’t meet a stranger here,” she says. Ana wasn't into group fitness back then and only used her gym membership to run on the treadmill. When The Kroc Center opened in 2013, she joined and tried her first yoga-based class — a combination of yoga, Pilates, and tai chi. “I quickly found the yoga-style class to be a great form of exercise and self-care,” Ana remembers. After a few years of regularly enjoying the classes, the instructor asked Ana if she was interested in becoming a fitness instructor.“ I always thought you needed special skills and talents to be a fitness instructor. I was so shy then and had to overcome this challenge.” Ana dove into teacher training and loved it, feeling more confident in herself and her skills. She started teaching at the Kroc Center in 2015. During her time with the Kroc Fitness team, Ana has taught BodyBalance, Barre, Prenatal Yoga, Senior Yoga, Mommy and Me, and Beginner Yoga classes. She completed 200 hours of yoga teacher training in 2020 while continuing her yoga practice to find fitness during two pregnancies and recovering from C-sections. Ana joined the YogaSix team in November 2022 as a yoga instructor, where she now teaches Hot Sequence, Restore, and Sculpt and Flow (HIIT) classes. She loves the community she has found at YogaSix, where students can be challenged or find a place to unwind after a long day at work. She has also spent time teaching as a volunteer yoga instructor at the Perdue Center of Hope, teaching yoga to homeless women recovering from addictions. “When I teach my classes, I want my students to feel the same way I felt when I came to Memphis — welcomed, accepted, loved, and part of the community without feeling judgment. If you can move through space, you can find a fitness program that is right for you.” Now, as a mom of a four and six-year-old, Ana is even more grateful for her fitness practice as a way to be her best self. “When I show gratitude and pride for my body, I can bring better energy to my family. I am physically and emotionally stronger and become relieved of stress and worries.” Learn more about class offerings at the Kroc Center at Krocmemphis.org, at Yoga Six at Yogasix.com, or on Instagram @yogasix_downtownmemphis!

MEMPHIS FIT

By Amanda Tompkins Photo by Tindall Stephens

Earning a Ph.D. in Perseverance

MEMPHIS FIT

Trae Staggers has not had it easy. At 28, he has already endured many lifetimes of adversity. He was born with both a lung and a heart defect and spent much of his early childhood within the walls of a hospital. Those walls remained as he got older, and his reality of isolation would worsen. Childhood obesity kept him socially rejected, making it hard to have friends and feel “normal.” He wanted to confide in his family but felt as though he did not have a voice among them, some of whom were emotionally abusive. These circumstances sent him into an aggressive state of depression, which would last for decades. “It was to the point where I would literally just sit in my room in complete darkness with no TV, windows closed, all day, every day, and this happened for about 20 years.” The hope for relief came when it was time to move to college, but it was short-lived. Although he was lifting weights occasionally with his brother, Trae’s health began to fail. His obesity and family history of systemic disease proved too much for his body to handle. He spent much of his college years trying to control relentless hypertension and complications from chronic stress, the most severe of which included a completely failed digestive system that left him unable to absorb nutrition properly. He selfmedicated with reclusion and binge eating, which added to the problem and the scale. He became nearly 100 pounds overweight in just a few short years. His concurrent mental health issues, pressures from school, lack of social support, and improper selfcare took Trae down a lonely, suicidal path.

The light in Trae’s darkness came from the few friends he had and his brother. Through a chain of acquaintances, Trae connected with a therapist for the first time in his life, and for once, he could fathom a way out of his darkness. It wasn’t until he received the mental support he needed that he was able to reset working out and his diet. Trae has lost nearly 80 pounds in the last couple of years by prioritizing his mental health and diet. He uses a cardio machine almost daily for at least an hour, mixes in weight lifting, and eats a strict, clean diet. His transformation is remarkable. After finishing his undergraduate degree, Trae pursued his master's degree and earned his Ph.D. in physics this past December.

“With the help of friends and a few family members, I was able to overcome every obstacle I had to face while getting in the best shape of my life, and I would love to share my successes and journey with others to make the greatest impact I possibly can. I want to let everyone know that it is possible to face adversity and be fit at the same time. Fitness saved me.” For more information, visit Protea Counseling and Consultation Group at Proteaccg.com.

FOOD+NUTRITION By Cara Greenstein

Grilled Halloumi Couscous with Blistered Tomatoes, Olives, & Feta

Inspired by classic tabbouleh for our Mediterranean spread, this couscous salad takes what we had in our pantry and elevates its basic beauty to a vivid, flavorful centerpiece. If you haven’t had grilled halloumi before, prepare to be enthralled — our family was fighting over the pieces left! The cheese can be hard to find, but I’ve gotten lucky at Fresh Market and Whole Foods. I find this dish to be equally delicious served hot, at room temperature, or cold! That’s the beauty of a pasta or grain salad.

Ingredients: q 8 ounces halloumi cheese, cubed q 3 tablespoons olive oil, divided q 2 boxes instant couscous (we love Near East brand!) q 1 pint cherry tomatoes q 1 cup pitted Castelvetrano olives, coarsely chopped q J uice of one lemon q 1 /2 cup crumbled feta q F laky sea salt, to garnish q C hopped parsley, to garnish

Preheat oven to 425 degrees. Line a small baking sheet with parchment paper. Add cherry tomatoes and toss in a tablespoon of olive oil. Bake until tomatoes blister and begin to burst, about 15 minutes. Remove and allow to cool slightly.

Cook and fluff couscous according to instructions. While couscous is cooking, heat remaining olive oil in a medium saucepan over medium-high heat. Add halloumi in a single layer and allow to grill, untouched, for 3 minutes. Flip once golden and continue to cook for 3 minutes more. Transfer to a paper towel-lined plate to drain oil.

Transfer fluffed couscous to a large serving bowl. Stir in olives, half of crumbled feta, lemon juice, and half of halloumi. Then, garnish top of couscous with blistered tomatoes and remaining halloumi and feta, parsley, and sea salt. Serve at your preferred temperature.

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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FOOD+NUTRITION By Audrey Stimpson, MPS, CNFC

Blood Sugar Balance is Key to Hormonal Balance What if I told you that your blood sugar affects your stress hormone, cortisol? It actually creates stress in your body when it isn’t balanced.

Below are some tips for keeping blood sugar stable:

This stress is very similar to the feeling of running from a bear. The body doesn’t differentiate from stressors; it perceives a threat, and other bodily processes like digestion shut down. When your body is in fight or flight, it can’t rest and digest. Stress and elevated cortisol for prolonged periods can also lead to weight gain and elevated cholesterol, a marker for inflammation.

1. Fat, fiber, and protein at every meal

The stressor, no matter what it is, tells the body to store fat for later. This is the body's way of protecting us and preparing until the next time we are going to get food. This prolonged increase in cortisol affects not only our blood sugar but also our hormones and neurotransmitters, leading to many health issues, mood instability, anxiety, and depression.

4. Walk after eating

Blood sugar can be affected when we don’t eat frequently enough, have balanced meals, or have our coffee before eating our breakfast. These simple adjustments in our lives can help stabilize our blood sugar and prevent fluctuations in mood.

7. Get to bed before 10 pm

Eating naked carbs and sugar without fat and protein goes straight to our bloodstream and overwhelms our insulin receptors. As we know, insulin is needed to transport glucose to our cells for energy. When the insulin receptors are overwhelmed, they become less sensitive to insulin, leading to a larger amount of glucose in the blood. This is where insulin resistance comes in.

2. Don’t skip breakfast, and eat within an hour of waking 3. No coffee on an empty stomach

5. Eat consistently at least three times a day and for some every 3-4 hours. Listen to your body. 6. Get enough sleep (8-10 hours)

8. Try using a continuous glucose monitor to evaluate what spikes your blood sugar or leads to low blood sugar. This is not medical advice.*

Insulin resistance is when our body’s insulin receptors are less “sensitive” to insulin. Therefore, our body produces more insulin to get the same amount of sugar into the cells. When the overwhelmed insulin has nowhere to transport the sugar, it produces a cascade effect. Insulin gets redirected to the liver for glycogen stores. When glycogen stores are full, it is stored as fat. This can lead to fat deposition, high cholesterol, and insulin resistance. So what is the solution? Try following a few of these tips to help balance your blood sugar and hormones and create a more balanced mood.

Audrey Stimpson is a Certified Functional Nutrition Counselor at Sundara Wellness, specializing in gut-brain health, ADHD, autism, autoimmune, and hormonal imbalances. For more information, email Audrey at audrey@sundarawellness.com or on Instagram at @audreystimpson.

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FOOD+NUTRITION By Emily Gause, MA, RDN, LDN

Mindful Eating for Athletes

“Mindfulness” often evokes images of yoga, deep breathing, and meditative states. Though accurate, these visualizations of mindfulness are also incomplete! Mindfulness can be applied to any aspect of life and is simply being fully aware of the present moment without judgment. Research has shown that those who practice mindfulness tend to experience lower anxiety and depression, improvements in academic performance, and better focus and attention. Applied to food, mindfulness involves being nonjudgmentally aware of the body's messages before, during, and after eating. Mindful eating can elevate the eating experience by connecting with internal cues that heighten our awareness of how our bodies respond to the meal or snack. Mindful eating is a blend of inner AND outer wisdom. Inner wisdom involves awareness of internal cues such as hunger, fullness, and level of satisfaction with the meal, as well as how your body responds to a particular meal or snack. Outer wisdom involves extrinsic goals such as fueling needs before and after workouts or competitions, planning around health goals like cholesterol or blood sugar management, and when to seek support from a nutritional or medical professional. 56

WHAT ABOUT ATHLETES? Athletes and highly active individuals rely heavily on food to fuel their performance, and those who practice mindful eating strategies can elevate that performance by bringing a heightened awareness to inner and outer wisdom. Asking questions such as, “How hungry am I for this meal?” or “What components do I need to include on my plate before my competition?” can lead to improvements in performance AND support greater satisfaction with meals. Applying mindful eating concepts as an athlete is challenging and takes practice. For example, tuning in to internal cues such as hunger can be difficult, as hunger cues are often muted during and after exercise. Relying on “outer wisdom” (i.e., recognizing the need for regular intake despite lack of hunger cues) can help fill fueling gaps and support better performance. However, developing accurate outer wisdom can also be tricky! Athletes are often subjected to confusing marketing around “good” or “bad” foods, unregulated, often harmful supplements, or pressures to over-train and “maximize” performance, leading to greater potential for injury. Applying mindful eating may involve meeting with a trained professional to support weeding through unhelpful jargon and tapping into authentic inner and outer wisdom!

FOOD+NUTRITION

FIVE STRATEGIES FOR MINDFUL EATING FOR ATHLETES 1. Eat slowly and without distraction. Limit phone or television use while eating, working through lunch breaks, and eating on the run. Distractions inhibit our ability to pay close attention to the messages we receive from our bodies during the eating experience. Try choosing one meal per day to enjoy without distraction and ask yourself questions like: • “How is my body responding to this meal?” • “At what point am I comfortably full?” • “Does this meal support my fueling goals?”

2. U tilize mini check-ins. Use nonjudgmental curiosity to check in with your body throughout the day, before and after workouts, and during meals and snacks to assess how your body is feeling. Notice anything you need to change or add to respond to your body’s messages. 3. Honor fueling requirements. Determine what your body needs to fuel your sport regarding macronutrients, meal and pre-/post-workout timing, and hydration and electrolyte needs to support your workouts and/or sports. 4. Honor food preferences. Permit yourself to include the foods you enjoy regularly. Don’t deprive yourself of fun foods! Ignoring or denying these preferences can lead to uncontrollable cravings later. Remember: There is no one specific food that will make or break your performance! 5. P ractice reducing judgmental self-talk. Notice when thoughts are becoming judgmental toward yourself, your food choices, or your body’s performance. Gently challenge these thoughts while replacing them with more self-compassionate alternatives. Practice incorporating a more selfcompassionate inner dialogue by being your own biggest fan!

Emily Gause, MA, 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. Contact Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com for more information.

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FOOD+NUTRITION By Family Features

Super Foods for a Nutritious Diet The health community has long praised the benefits of vitamins and nutrients derived from natural sources. For those looking to improve their health or take preventative measures, these 10 natural super foods can be incorporated into your daily diet to help support your health:

Green Tea

Whole Grains

Armed with a special type of antioxidants called polyphenols, green tea can decrease plaque formed in the arteries and can fight prostate cancer.

These powerful body defenders have been known to boost immunity, protect against various cancers and reduce cholesterol.

Rosemary Studies have shown this powerful spice can reduce the risk of stroke, as well as protect against Alzheimer’s disease.

These energy-packed breakfast favorites contain a special type of protein that helps build muscle strength more than other proteins. When compared to other breakfast foods, eggs can also keep you feeling fuller longer with fewer calories and fat.

Almonds

Spinach

Full of plant sterols and amino acids, almonds can help lower high cholesterol and promote muscle growth. These handheld treats are also rich in vitamin E, which can protect skin from sun damage.

Chock-full of magnesium, potassium and various vitamins and nutrients, spinach can prevent clogged arteries and protect against prostate and colon cancers.

Fatty Fish Rich in omega-3 fatty acids, fatty fish such as salmon, flounder and sardines can lower the risk of heart disease.

Bananas This easy, portable snack is loaded with essential potassium, which regulates the nervous system. Bananas also offer loads of vitamin B-6, which aids immunity and metabolism. 58

Eggs

Soy This protein-packed food contains isoflavones, which can aid in treatment and prevention of prostate cancer. Also, research from the Food and Drug Administration shows that 25 grams per day can help lessen the risk of heart disease.

Dark Chocolate Satisfy your sweet tooth and improve blood flow to the brain at the same time. Dark chocolate can also lower blood pressure and increase skin’s resistance to UV rays. Find more health-conscious tips at eLivingToday.com.

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529 North Highland, Memphis TN 59

WEEKEND WARRIOR Photo by Tindall Stephens

Angela Quadrani, LMSW, Runner 38; Director of Business Development at Lakeside Behavioral Health System; Volunteer Board Member at Grace House and A Betor Way

RUNNING: Running has turned into my prayer, meditation, and time spent with God. I also love the Memphis Running Community! There are so many inspiring, motivating, and competitive runners who also like to have fun with running.

BUCKET LIST: QUALIFYING FOR BOSTON! FAVE FITNESS ACCOMPLISHMENT: Losing over 40 lbs. in the past year.

HOMETOWN: Bartlett, TN SPEED BUMPS: I gained over 40 lbs. in the last three years due to work travel, stress, and unhealthy eating habits. I went from training hard for ultras and increasing my speed to barely running. I hit a low spot when my doctor said I was overweight and my blood pressure was higher than normal. He suggested that I pick up running, and I decided to change. I committed to getting active at least 30 minutes three days a week. I'm glad I didn't give up because it took about three months to see progress. I still ate all my favorites but in much smaller portions. I treat myself to chocolate every night now and listen to my body when it's time to rest. 'Slow and steady really does win the race,' at least it did for my weight loss journey!

MY GROUP: Breakaway Running FAVORITE JAMS: "Call Me The Breeze" by Lynyrd Skynyrd

RECENT RACES: Shelby County Race for Recovery 5k placed 2nd Female Overall; Iron Mountain Michigan 10k; 1st Place in Age Group, Mayors Cup 5k placed 1st in Age Group, Sylamore 25k in Sylamore Arkansas MOST MEMORABLE FITNESS EVENT: Running the Top of Trails in the Michigan 100k. It was my longest ultra race by distance, and I had trained very hard. My mom crewed me, it rained the entire time and I cried as I crossed the finish line when I realized I had placed first place female overall. 60

BINGE-WATCHING: I am re-watching all the seasons of Law and Order. BEST EATS: A pepperoni, black olive, and green pepper pizza from Nona Maria's.

DREAM DINNER COMPANY: Pheidippides. I would ask about his experience running 42 kilometers and for running tips!

GO-TO GEAR: Garmin 255s, overthe-ear Beats, and my Brooks Launch

ON MY NIGHTSTAND: I am currently listening to '"Atomic Habits" by James Clear on Audible. PET PEEVE: When runners create a 'running wall' during races. It makes it hard to get around or weave through — single file and be mindful of those behind you! QUOTE: "If you can't take it anymore, then give."

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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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WEEKEND WARRIOR Photo by D'Angelo Connell

Chris Bursi, Mountain Biker 39; Manager at FedEx

HOMETOWN: Memphis, TN SPEED BUMPS: In 2022, I broke my collarbone guinea pigging a steep, rocky section of a trail in Hot Springs, AR. My first race back four months later included the same section. But I did it, and I remember screaming most of the rest of the downhill run and passing four people.

MY GROUP: Stanky Creek and diversiFIT FAVORITE JAMS: Rage Against the Machine's "Killing in the Name" or some Motown. RECENT RACES: I got second place in the Legend of Stanky Creek E-Bike open. MOST MEMORABLE FITNESS EVENT: The hardest thing I've done is the BT Epic 50 miler. I've got my sights on doing the Leadville 100 bike race with a few guys from my gym next year, too.

BINGE-WATCHING: I leave "Planet Earth" or some nature show on TV for my dog and cat all day. My cat loves watching polar bears!

BEST EATS: Jerked wings from Central BBQ DREAM DINNER COMPANY: Charles Barkley GO-TO GEAR: For mountain biking, I really like Strava.

INSPIRATION TO BE FIT: I tore my labrum at 28,

MOUNTAIN BIKING: Flow state! When you really get going on a mountain bike, you have no choice but to commit, hone in on your line choice, and focus on what speed you hit turns, rocks, jumps, and drops. There's nothing else like it. This becomes really important on steep downhill runs where braking and body position are critical. Everything else fades away.

BUCKET LIST: Trans Madeira Enduro UP NEXT: The Sylamore 25k foot race. I only do one running race a year, and that one is a blast because many people from Memphis make the trip.

FAVE FITNESS ACCOMPLISHMENT: I won an Enduro Race in Ponca,

AR. I had to wait around an hour for everyone to turn in their timing chips, and the suspense was brutal. I finished third place overall in the Arkansas Enduro Series last year.

and the next three years were a lot of pain and very few answers in terms of fixing it. I got to the point where I started lifting weights and doing lengthening and strengthening for my hip flexors, core, feet, and back. I went from not being able to walk or sit without pain to eventually being able to run sprints pain-free. I don't take my body for granted, and working on it is more like a necessity to me now.

ON MY NIGHTSTAND: "All The Light We Cannot See" by Anthony Doerr

PET PEEVE: Shoes with small toe boxes. I'm a big believer in having a good foundation, and to me, that starts with healthy feet. QUOTE: "Go fast, don't die."

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 • 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

7844 Farmington blvd Germantown • 901.340.1837

1801 EXETER RD | GERMANTOWN, TN (901) 757-7370 | GACFITNESS.ORG Dr. Jeremy Jessop DC

Dry eyes causing you discomfort? Working from home or spending too much time on digital devices can worsen dry eye symptoms. Visit our dry eye doctors at FocalPoint at Crosstown Concourse!

901-252-3670 | focalpointcrosstown.com | Inside Crosstown Concourse A SOUTHERN COLLEGE OF OPTOMETRY CLINICAL FACILITY

TRAINER SPOTLIG HT Photo by Tindall Stephens

PEGGY REISSER Trainer at The Kroc Center, the University of Tennessee Health Science Center, and Gold’s Gym

MY FITNESS TIP: Find what you love, do it as often as possible, and never stop.

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT: A good yoga mat.

MY FITNESS IDOL: Denise Austin. She has seen and done it all in fitness, from high-impact aerobics to mindbody exercise. She is an excellent example of what I believe: Fitness is for life.

DREAM WORKOUT PARTNER: The people who come to my classes. We're friends.

MY DIET: I do not consider myself a nutrition expert, so I eat for fuel. I rarely eat red meat and try to eat a fruit-and-vegetable-rich diet. I've also recently added more eggs to my diet for protein.

MY GO-TO SNACK: Bananas and non-fat Greek yogurt, separately or together.

WHAT KEEPS YOU MOTIVATED: Staying healthy and strong to do what I want to do.

FAV WAY TO WORKOUT: My sister invited me to an aerobics class in my 20s. I fell in love with group fitness and have been doing it ever since. I love the camaraderie, having friends who miss you when you are not there, and achieving new things together. I could work out at home, but why would I want to when I get so much more from group fitness?

BIGGEST FITNESS MYTH: That fitness must be aggressive to get results. Yoga, Pilates, and Barre are beautiful, improve balance, and reshape the body. They also help you feel more comfortable in your body, move better, and positively impact your mind and spirit.

MY TYPICAL WORKOUT DAY: I work full time, am pursuing a doctoral degree, and teach up to nine weekly classes.

MY ADVICE: Listen to your body. So many people push themselves to do the trendy workout and do not stick with it. Your body will tell you what is right for you. Just take that first step.

SETBACKS: In 2012, I was laid off after over 25 years as a reporter and editor at The Commercial Appeal. I spent about a year as a freelance writer and took every fitness class I could. Those classes not only brought in money, but they helped me keep my sense of self intact. Fitness was my lifeline. It made me stronger, more resilient, and ready for my next chapter.

GOALS FOR THE YEAR AHEAD: Keep doing what I am doing and add advanced Pilates reformer training and advanced Ayurveda training to my resume. I am also considering renewing my personal training certification.

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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