Memphis Health+Fitness Magazine August 2023

Rachel Hornish Movement for Medicine

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.

27 Years and

Harrison

Meador

Tompkins

Williams

Crooks

Renae

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

Laramie Renae | Photographer

Originally from California, Laramie grew up on the West Coast before spending a few years in the Chicago area studying ballet. She landed here in Memphis in 2011. She loves capturing people, culture, and documenting life’s special moments. When not photographing, she is hanging with her husband Dylan, volunteering with Just City in their Court Watch program, buying too many plants, and planning her next trip to her second home in Kenya.

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.

A huge shoutout to Sam Schwaller, who completed a 24-hour treadmill challenge to raise money for Life Time Foundation and My Town Miracles. To date, he’s raised over $6,000 to help underprivileged youth. Way to go, Sam!

Congratulations to Kyle Grady, who completed the Western States Endurance Run, the original 100-mile trail run, in under 24 hours. What an amazing accomplishment!

11th Annual West Fight On Scheduled for September 9 Walk, Run, Cycling Event to Raise Funds for West Cancer Foundation

Registration is open for West Fight On, scheduled for Saturday, September 9, at Shelby Farms. West Fight On, presented by Sedgwick, is a walk, run, and cycling event in its eleventh year. The event has raised just under $1.5 million for West Cancer Foundation, including more than $550,000 for the 2022 event in which more than 1,300 people participated.

West Fight On features three different cycling routes, a 5K run/ walk, and a one-mile tribute walk. This year’s event highlights cancer survivors and their caregivers with the theme One Love, One Heart, One Fight, inspired by Bob Marley’s song One Love. Those interested in participating can register at Westfighton.org, and those interested in volunteering can visit Westcancerfoundation.org/volunteer/.

“We’ve seen this event grow over the years, even with the interruption of the pandemic, and we’re excited to see what this year brings,” said Leighanne Soden, West Cancer Foundation Executive Director. “What’s great about West Fight On is that

anyone can participate, no matter their level of physical ability. We have everything from patients in active treatment to moms pushing baby strollers and elite athletes who participate. It’s wonderful to see the community come together to support the critically important services we can provide cancer patients in Memphis.”

West Cancer Foundation’s mission is to break through barriers to cancer care and improve patient outcomes by providing accessible patient resources, early detection and education, and research to improve health inequities. The organization offers free cancer services to those who are uninsured or underinsured, including cancer screenings, transportation to and from treatment appointments, lymphedema garments, and post-mastectomy prostheses, garments, and wigs.

For more information, visit Westcancerfoundation.org.

Memphis District Senior Olympics

This year the Memphis District Senior Olympics will celebrate its 40th Anniversary by providing an annual competition in various sports for those 50 and up (in five-year increments; 50-54; 55-59, etc.). The events start on September 22 and progress until October 13, usually with one or two sports daily. This allows athletes the opportunity to participate in multiple sports. The events will be held at various locations throughout the local area, including Memphis, Bartlett, and Germantown.

The sports include track and field events, badminton, basketball events, bowling, golf, tennis, pickleball, tennis, racquetball, shuffleboard, and swimming. A formal Opening Ceremony will kick off the events at the Great Hall in Germantown. A gala Closing Ceremony will be held at the Botanical Gardens.

Registration will be available online only through the TNseniorolympics.com website by accessing the Memphis District section. Competitors can register

for several events and enjoy meeting others with the same interests. Gold, Silver, and Bronze Medals are given for first, second, or third place, respectively.

Competitors at the local level become eligible for the State Games to be held in July 2024 (principally in Franklin, TN). Top participants at the State level then qualify for the National Games, which will be held in Des Moines, Iowa, in July 2025.

By Jacqueline Daughtry, RDN, LDN

Eating healthy is the first defense against a serious diagnosis

Most people know eating healthy is an essential component of taking care of yourself.

As registered dietitians, we’ve seen how a nutritious diet is directly linked to preventing and managing many serious health conditions.

For patients with diabetes, hypertension, high cholesterol, obesity, gastrointestinal, or kidney disease, it’s the first line of defense in managing and controlling their illness. For everyone else, it’s a tool to prevent those conditions from happening in the first place.

We call it Medical Nutritional Therapy (MNT), and it can benefit everyone.

One of the most important things we tell patients about Medical Nutritional Therapy is not to feel intimidated.

We meet you where you are. That means asking you about cultural preferences, which foods you like and dislike, how much time you have to prepare food, your budget, etc.

Once we understand those factors, we create a realistic, sustainable plan to support your individualized needs and goals. Everything we do is evidence-based and in collaboration with your physician.

Even small changes can have a big positive impact — and that is our focus.

For example, if you drink two sodas daily, replace one with water. Grill or bake meats instead of frying them. If you go out to eat, split large portions with family or friends or take some home to be enjoyed later as a snack or part of the next meal.

Of course, we know we can’t go with you and make sure you eat what’s on your plan! Therefore, a big part of our work involves educating and empowering our patients for long-term lifestyle changes.

We discuss how to create a healthy meal plan, keeping portion sizes reasonable, cooking in ways that add flavor with less fat and sodium, and balancing meals between a variety of protein/meat, grains, fruits, veggies, and healthy fats. We even talk about how you can enjoy snacks and treats in a healthy way.

Another way we support patients is through ease of access.

Some people are more comfortable one-on-one, so our registered dietitians do individual, in-person counseling. Others want support from people going through similar issues, so we hold group sessions led by a registered dietitian. We will do phone counseling or telehealth if you can’t get here in person.

Again, we realize you’ll be cooking and eating on your own time, so we provide take-home material you can use for easy reference.

We’ve seen patients with various conditions reduce their reliance on medication, avoid serious complications that may require hospitalization, and prevent or delay surgery by closely following their Medical Nutrition Therapy prescription.

It also helps patients maintain a healthy weight, increase their energy level, improve digestion, and feel better!

Changing your diet is challenging, but it is worth it.

Talk to your doctor if you think Medical Nutritional Therapy can benefit you. They can help you access this important tool in taking charge of your health.

Jacqueline Daughtry, RDN, LDN is the Clinical Nutrition Manager at Regional One Health. To learn more about Medical Nutrition Therapy, call our Outpatient Clinical Nutrition Office at 901.545.7542.

By Lee Ann Foster, MS and owner of Neurosource

Light and Earth as Self-Care

They disrupt the optimal functioning of dopamine, which is necessary for focus, motivation, drive, and healthy thinking patterns.

We now have health data on people who are blue light toxic from staring at screens. Many of them, adults and children, have chronic illnesses, depression, anxiety, and ADHD.

What are some light and earthing habits we can do to positively influence our health?

Get outside — bare feet on the earth. Go out every morning and watch the sunrise. Go out every evening and watch the sunset. Get your workout done in nature. Go for long walks in the woods.

Try to get 20 minutes of sun without sunscreen or sunglasses each day. Start early in the morning or later afternoon and work up to getting more direct sun time once you have developed a protective sun callous.

There is good evidence that we are suffering an increase in chronic illness due largely to not living in alignment with nature.

Being detached from our natural habitat is creating a significant energy deficit at a cellular level that is contributing to the rise in chronic disease.

Our bodies are meant to self-heal. But if they do not have enough cellular energy to survive and heal, they will opt for survival alone, leaving us susceptible to chronic diseases.

There are many lifestyle factors at play that we can change.

While food and exercise are important, getting our bodies in the sun and nature regularly is just as important. We can get quite a boost in cellular energy from regular, healthy sun and earthing habits.

We need the kind of light the sun offers, provided we get that light in healthy ways and do not burn. We need the electromagnetic fields that the earth provides.

Living in man-made light and on concrete is harming our health in many ways.

We are just beginning to understand how much blue and LED light disrupts melatonin, which is far more than a sleep hormone. It is VITAL for our immune system and body's ability to restore itself every night.

When you use sunscreen, ensure you use a non-toxic one, as many sunscreens are unsafe. Check out the website Environmental Working Group at ewg.org. They put out a Safe Sunscreen Report every year.

Use blue light blocking on your devices and computers — like Nightshift and F.Lux. These are free!

Use blue light-blocking glasses when you are on technology, especially at night. We prefer the company RaOptics as their science team is top-notch and is all about research and education.

Stop using technology at sundown. Your body needs to experience darkness for three or more hours before it starts making melatonin which is vital for sleep and healing.

Purchase healthy home lighting options. We opt for incandescent full-spectrum lighting. Consider using low-wattage incandescent red or purple lighting when the sun goes down at night. You want to mimic nature’s lighting as much as possible.

What one habit would you like to incorporate into your life today to get you more in tune with nature and restore your natural, healthy rhythms?

Neurosource specializes in training the brain to help with disorders, including ADD, anxiety, depression, autism, PTSD, sleep struggles, seizure disorders, stroke recovery, and traumatic brain injuries. For more information or to make an appointment, visit neurosource.net or call 901.624.0100.

By Paige Marcantel, MBA, MSW, LCSW

Therapy is Self-Care

At some point in our lives, many of us have had the thought, "I don't need therapy." Whether we feel we have everything under control, possess a strong support system, or believe our problems are insignificant, we can easily find numerous excuses to avoid seeking therapy. However, it's essential to understand why therapy can be an excellent choice, even when we feel like we have everything together.

• A Partner in Your Journey - Unlike your support system, a therapist offers an unbiased perspective, rational responses, and undivided attention. They prioritize your well-being and help you establish goals and plans tailored to your specific needs.

• Self-Care Time Dedicated to You - Therapy teaches you how to focus on yourself and treat yourself well! You deserve it!

• Enhanced Communication and Interpersonal Skills - Therapy can improve your ability to express yourself effectively, engage in healthy communication, and build stronger relationships with others.

• Increased Self-Esteem - Through therapy, you can develop a better understanding of your worth, identify and challenge negative self-beliefs, and cultivate a positive self-image.

• Overcoming Unhealthy Habits - Therapy provides tools and strategies to break free from detrimental patterns and habits that hinder your personal growth and interfere with your daily life.

• Emotional Expression and Regulation - Therapists help you explore and navigate your emotions, teaching you effective ways to express and manage them, leading to improved emotional well-being.

• Self-Discovery and Identity - Therapy offers a space to delve into your thoughts, values, and aspirations, enabling you to gain a deeper understanding of yourself and the world around you.

• Improved Relationships - By addressing interpersonal challenges, exploring relational dynamics, and learning healthy coping mechanisms, therapy can help foster healthier and more fulfilling connections with others.

• Personal Insight and Growth - In therapy, you gain valuable insights into your thoughts, feelings, and behaviors, facilitating personal growth and transformation.

“Why should I go to therapy if I don't struggle with mental health symptoms or have any diagnoses?" Well, therapy has so many benefits, including:

Paige Marcantel is the Clinic Director at Ellie Mental Health - Memphis and is a licensed clinical social worker. Paige specializes in perinatal mental health, grief, and trauma. Paige is passionate about access to therapy and helping clients find their best fit therapist and meet their goals.

Overcoming Misconceptions

"But I have a great support system..." While having a support system is beneficial, there are limitations. Supportive individuals in your life may be emotionally involved, making it challenging for them to provide objective guidance. Additionally, they may not always understand your needs or be available when you require their support. In contrast, therapists offer unbiased support, professional guidance, and a dedicated space solely for your well-being.

"But I don't have a mental health diagnosis..." Seeking therapy does not require a pre-existing diagnosis. Therapy is not solely for addressing mental illnesses but also for self-care, personal growth, and improvement. It offers an opportunity to enhance your life, cope with challenges, and achieve your highest potential.

Breaking Generational Patterns

Our upbringing and environment influence how we perceive and approach various aspects of life. Therapy helps break generational patterns and unhealthy behaviors learned from family. By gaining insight into our conditioning, we can consciously make choices that align with our personal growth and well-being.

Taking the First Steps

If you're ready to explore therapy, let’s go!

• Utilize Online Resources - Search for therapists in your area using search engines, specialized websites like Psychology Today, or online directories provided by your insurance provider. Check out each therapist’s education, qualifications, and experience.

• Seek Recommendations - Engage with online discussion groups or social media pages and ask friends and acquaintances who have had positive therapy experiences.

• Make the Appointment and show up - It’s okay to be nervous, excited, or both! A therapist who is a good fit for you will meet you where you are and help you feel more comfortable opening up over time.

• Embrace the Process - Approach therapy with an open mind as each session delves deeper into your experiences, emotions, and goals. Embrace the opportunity to develop coping strategies and unlock your potential.

Change is difficult. Opening up to someone new can be scary. Admitting we need help is hard. But what’s even harder is not reaching our full potential, not achieving our goals, and not living the best possible life you can. What are you waiting for? Give therapy a try! We won’t force you to stay, but we would LOVE to have you — and we at Ellie are pretty cool!

Visit Elliementalhealth.com/locations/memphis-tn for more information, or to schedule an appointment, call 901.441.8322.

By Jessica Shea, LCSW

Unlocking the Transformative Power of Psychedelic Medicine: A Journey to Healing and Growth

In recent years, a remarkable resurgence of interest in psychedelic medicine has captivated the world of healing and well-being. These substances, used by humans for at least 3000 years, once associated with religious ceremonies and counterculture movements, are now recognized for their profound potential in addressing mental health conditions. This article serves as a guide to the transformative world of psychedelic medicine, exploring its effects on the brain, the distinction between micro-dosing and heroic dosing, current research findings, legal status, how you can learn more, and how you can receive psychedelic-assisted therapy here in Memphis or by traveling to other states.

Understanding Psychedelic Medicine

Psychedelic medicine encompasses substances like psilocybin (magic mushrooms), LSD, MDMA, ketamine/esketamine, ibogaine, DMT, Ayahuasca, and 5MAO DMT. These powerful substances have shown promise in addressing depression, anxiety, PTSD, and addiction. Through their interaction with brain receptors, such as the serotonin 2A receptor, they induce altered states of consciousness and trigger profound healing experiences.

Microdosing vs. Heroic Dosing

Microdosing involves taking small, sub-perceptual doses of psychedelics to enhance cognitive function, creativity, and overall well-being. It offers subtle shifts in perception without hallucinatory effects. Heroic dosing involves higher doses taken in controlled environments with professional guidance. It leads to intense and profound experiences, offering the opportunity for deep emotional and spiritual exploration.

The Healing Power of Psychedelics on the Brain

Psychedelics have the potential to promote neurogenesis, the birth of new neurons in the brain. Substances like psilocybin and LSD may stimulate the growth of neural connections, enhancing neural plasticity and facilitating healing from past traumas. Imagine the profound impact as your brain rewires itself, forging new pathways toward healing and personal growth.

Current Research and Findings

Research on psychedelic medicine has gained significant momentum, with promising results in treating depression, anxiety, PTSD, and addiction. These substances increase neuroplasticity, enhance emotional processing, and provide new perspectives. Exciting breakthroughs continue to emerge, highlighting the potential of psychedelics as transformative tools for mental health.

Legal Status of Psychedelic Medicine

The legal landscape surrounding psychedelic substances varies across jurisdictions. While some countries and states still classify them as illegal, many states like Colorado, Oregon, Washington, D.C., and Michigan are undertaking efforts to decriminalize or legalize their therapeutic use. It is essential to stay informed about the legal status in your region and seek professional guidance when considering the use of psychedelic medicine. Currently, in Tennessee, ketamine and esketamine are legal and approved by the FDA for use with clients suffering from Treatment Resistant Depression or suicidal ideation.

Psychedelic medicine holds immense promise for healing and personal growth. From micro-dosing to heroic dosing, these substances provide unique pathways to address mental health conditions and facilitate transformative experiences. With ongoing research, the potential of psychedelics continues to unfold. It is crucial to stay informed about the legal status and seek professional guidance, ensuring safe and responsible exploration. As you embark on your journey toward healing and growth, consider plant medicine and the transformative power of psychedelic medicine in unlocking a world of healing, self-discovery, and emotional liberation.

Jessica Shea, LCSW, is a licensed clinical therapist who founded and works at Forward Counseling. If you struggle with treatment-resistant depression or suicidal ideation, you can receive therapy services by visiting Forwardcounseling.com/spravato

Rice Law

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.

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,

For more information on divorce, visit aboutdivorce.com or scan below. To talk

By Stacy Stewart

Achieving Self-Care Goals with Express Fusion Organic Facials

In today's fast-paced world, prioritizing self-care has become more crucial than ever. Taking the time to care for ourselves holistically enhances physical well-being and nurtures mental and emotional health. Renew Wellness Spa understands the importance of self-care and has introduced 35-minute Express Fusion Organic Facials. Combining the power of organic products with non-invasive advanced technology equipment, the facials are designed to support and enhance self-care goals in a timely manner. Express Fusion Organic Facials have numerous benefits and can be vital to self-care routines. Some benefits include:

The Power of Organic Products

Nature has the power to heal and rejuvenate. Express Fusion Organic Facials utilize only the finest organic products, carefully selected to nourish and revitalize your skin. Organic ingredients are free from harmful chemicals and synthetic additives, making them gentle yet effective for all skin types. By choosing organic, you enhance your skin's health and contribute to a sustainable and eco-friendly approach to self-care.

Non-Invasive Advanced Technology Equipment

This cutting-edge equipment enhances the efficacy of organic products, delivering outstanding results without any discomfort or downtime. By combining the benefits of organic ingredients with innovative technology, these facials offer a comprehensive approach to skin rejuvenation.

Rejuvenation and Relaxation

Self-care is about achieving visible results and finding moments of tranquility and relaxation amidst our hectic lives. Express Fusion Organic Facials are designed to provide a holistic experience that promotes rejuvenation and relaxation. As you indulge in facial treatment, you'll be transported to a serene oasis where stress melts away and your mind and body find true balance. Self-care is a journey, and a facial offers a much-needed pause to nourish your inner and outer self.

Supporting Your Self-Care Goals

Whether you seek to address specific skin concerns, enhance your natural radiance, or desire a moment to pamper yourself, a facial is tailored to meet your individual needs. Estheticians work closely with you to understand your goals and customize each facial to ensure optimal results. By incorporating a facial into your self-care routine, you take a proactive step toward prioritizing your well-being.

Self-care is vital to maintaining a healthy and balanced lifestyle, and Express Fusion Organic Facials at Renew Wellness Spa offer a wonderful avenue to achieve this. Take a moment to indulge in the holistic facial experience and witness the transformative power of self-care as you nurture your mind, body, and spirit. Prioritize yourself, and let an Express Fusion Organic Facial assist you on your journey to optimal well-being.

For more details about Express Facials or to book an appointment, visit: Renewspamemphis.com.

Follow us on social: @renewspamemphis

BEST LIFESTYLE

BEST OF 2023

From best fitness instructor to best med spa to best local food blogger, we asked and you voted for your favorite local businesses that keep the Mid-South healthy + fit!

BEST BEST LOCAL ATHLETIC GOODS STORE

Grivet Outdoors

Fleet Feet Memphis Outdoors Inc.

BEST BIKE SHOP

Victory Bicycle Studio Outdoors Inc.

All About Bikes, LLC

BEST RUNNING SHOE SELECTION

Breakaway Athletics

Fleet Feet Memphis

Grivet Outdoors

BEST FARMER’S MARKET

Downtown Memphis Farmers Market

Cooper-Young Community Farmers Market

The Farmer's Market at Agricenter International

BEST PLACE TO PURCHASE CBD

Ounce of Hope

Southern Leaf Hemp Co.

Hemp 20

Ounce of Hope

Victory Bicycle Studio

for voting Dr. Levy as “Best Dermatologist”

BEST FITNESS

BEST GYM

ATC Fitness

Germantown Athletic Club

East Memphis Athletic Club

BEST BOUTIQUE FITNESS

Fusion Fitness

CycleBar

Pure Barre

BEST YOGA STUDIO

Better Bodies Yoga

Hot Yoga Plus

Anybody Yoga

BEST PILATES STUDIO

Club Pilates

Core Collective

Dose Pilates

BEST PERSONAL TRAINER

Mike Hill – Fusion Fitness

Nicholas Ferrante – EMAC

Patty Andrews – Fit Life with Patty

BEST GROUP FITNESS INSTRUCTOR

Peterson Wellford – CycleBar and Shred415

Erica Hill – Fusion Fitness

Kendyll Mayfield – SHED Fitness

BEST FITNESS EVENT

St. Jude Memphis Marathon Weekend

Memphis Rox Yoga Festival

Big Buffalo 50

Club Pilates

PETERSON WELLFORD

CYCLEBAR

MIDTOWN GERMANTOWN LAKELAND PEABODY PLACE

BEST FITNESS INSTRUCTOR

BEST BEAUTY

BEST MED SPA

Glo Medical Aesthetics & Hair Spa

McDonald Murrmann 360°

A Beautiful You Medical Spa

BEST PLACE TO PURCHASE SKINCARE

McDonald Murrmann 360°

Champalou Spa

SkinBody Memphis

BEST INJECTOR

Lisa Street – Glo Medical Aesthetics

Robbie McDaniel –

McDonald Murrmann 360°

TIE: Renee Pinlac – De La Belle

McFerrin Berryhill – Goshorn Aesthetics

BEST PLACE TO GET A FACIAL

De La Belle Wellness & Spa

Champalou Spa

The Plastic Surgery Group of Memphis

BEST WELLNESS SPA (NON-MEDICAL)

New Day Healing and Wellness

Sundara Wellness

Champalou Spa

BEST CRYOTHERAPY

Activate IV & Cryotherapy

New Day Healing and Wellness

ZIVEL Performance & Recovery

BEST HAIR SALON

Pavo Salon

Vanity Salon

Sage+Honey Hair Co.

BEST HAIR STYLIST

McKenzie Evans – Vanity Salon

Adrienne Fox – Vanity Salon

Marcie Keech – Cosmic Blonde

Glo Medical

Pavo Salon

BEST FULL SERVICE RESTAURANT

Hog & Hominy

Porch & Parlor

V illa Castrioti

BEST CASUAL PLACE TO GRAB A BITE

City Silo Table + Pantry

Huey’s Burger

Cheffie's Cafe

BEST OPTION FOR HEALTHY CUISINE

City Silo Table + Pantry

Cheffie's Cafe

RawGirls Memphis Inc

BEST FOOD TRUCK

TACOnganas

El Mero Taco

New Wing Order

BEST JUICE/SMOOTHIE BAR

Juice Bar

RawGirls Memphis Inc

Tropical Smoothie Cafe

BEST COFFEE

City & State

Ramblin' Joe's Coffee

French Truck Coffee

BEST FOOD BLOGGER

C ara Greenstein – Caramelized

Mary Alexander Satterfield – The Hungry Hooker

Jennifer Chandler – Cook with Jennifer

BEST LOCAL DELIVERY SERVICE

Eat Amplified

Clean Eats with Bee

Bring It Food Hub

BEST LOCAL BREWERY

Wiseacre Brewing Co.

Grind City Brewing Co.

Crosstown Brewing Co

Juice Bar

Wiseacre Brewing Co.

BEST MEDICAL

BEST PRIMARY CARE PHYSICIAN

Dr. John Buttross

Dr. Mary Margaret Hurley

Dr. Shawn Hayden

BEST OBGYN

Dr. Susan Murrmann –McDonald Murrmann 360°

Dr. Frank W. Ling –Women’s Health Specialists

Dr. Alicia W. Wright – MOGA

BEST ORTHOPEDIST

Dr. Tyler A. Cannon – OrthoSouth

Dr. Frederick Azar – Campbell Clinic Orthopaedics

Dr. John Lochemes – Titan Orthopedics

BEST VASCULAR SURGEON

Dr. Jorge Weber Guzman –Baptist Memorial Hospital

Dr. Michael McDonald –Sutherland Cardiology Clinic

Dr. Jay Gardner – Stern Cardiovascular

BEST COSMETIC SURGEON

Dr. Sarah Hammond – The Plastic Surgery Group of Memphis

Dr. Neumon T. Goshorn – Goshorn Aesthetics

Dr. Roberto D. Lachica – The Langsdon Clinic

BEST OPHTHALMOLOGIST/ OPTOMETRIST

Dr. Henry G. McQuirter, O.D. –Eye Specialty Group

Dr. Brian T. Fowler – University Clinical Health

Dr. Paul Mormon, O.D. – Eyecare East

BEST DERMATOLOGIST

Dr. Alan Levy – Levy Dermatology

Dr. Suparna Mullick – Mullick Dermatology

Dr. Luella Churchwell – Dermatology East

Dr. Alan Levy

Dr. Sarah Hammond

BEST PHYSICAL THERAPIST

David Grigsby – MidSouth Orthopedic Rehab

Dr. Trevor Ling – Peak Potential Physiotherapy & Wellness

901 Physical Therapy

BEST CHIROPRACTOR

Dr. Brad Cole – Cole Pain Therapy Group

Dr. Jeremy Jessop – Active Health Chiropractic

Dr. George Freeman III – Natural Potential Chiropractic

BEST DENTIST

Dr. Wade Clayton – Bellano Denta

Dr. Jodi Rump – Main Street Dental

Dr. John Whittemore – Germantown Dental Group

BEST THERAPIST/MENTAL HEALTH PROFESSIONAL

Savannah Burton – MyMemphisTherapist

Counseling & Consulting

Kardia Collective

Paul Berkes – A Hope and A Future

BEST HEALTH COACH

Amanda Ling – Peak Potential Physiotherapy & Wellness

Audrey Stimpson – Certified Functional Nutrition Counselor

Audrey Geyer – High-Performance Women's Wellness Coach

BEST NUTRITIONIST

Cody Giovannetti – Sundara Wellness Center

Erin Dragutsky – 901 Nutrition

Alaina Ward – Nutrition Therapy Memphis

By donating blood at HemaCare Donor Center, you could help drive medical discoveries that give hope to patients with cancer and other diseases. You could also earn up to $600 per visit for your time.

Get started today at HemacareDonorCenter.com, or scan the code below!

1256 Union Ave. Suite 100 Memphis, TN 38104

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By Shlomit Ovadia

Photo by Tindall Stephens

Your Dose of Movement Medicine

Get your daily dose of movement at the newly-opened Dose Hot HIIT Pilates & Yoga with one of the founders and lead instructor Rachel Hornish. Combining her passion for preventative health with workouts geared to optimize body functionality and reduce inflammation, the future family Nurse Practitioner brings a refreshing perspective to the health and wellness space.

The Journey

Rachel recounts how her initial love for yoga began during eight years spent working as a nurse, four of those being in a high-stress environment of the cardiovascular ICU.

“Bikram Yoga and Inferno Hot Pilates was my escape and how I would relax and clear my mind after a 12-14 hour shift.”

Six months into her practice, the highly-active collegiate athlete’s chronic sciatic nerve pain — which had accumulated from a 15-year stint in competitive cheer and tumbling — virtually disappeared.

Rachel now holds a Level 2 Certification in Inferno Hot Pilates for nearly six years and life-changing immersive training experiences in Bali, Indonesia.

“What’s great about Pilates is it’s a full-body workout that targets both large and small muscle groups you may not normally workout when strength training, enhancing posture, flexibility, and range of motion.”

The structure of her classes adopts the same yogic mindfulness, beginning and ending with a brief meditative Shavasana to clear the mind and set intentions for a more fulfilling workout.

The Space

Located in the Medicine Factory of Memphis’ South Main Arts District, the spacious, 50-person studio is heated by infrared panels with added humidity, bringing the sauna and steam room together for the optimal health experience.

Infrared heat provides countless benefits, from reducing tension and joint pain, improving circulation and metabolism, and even strengthening the immune system.

Its ability to penetrate at the cellular level increases the circulation of oxygenated blood for quicker muscle recovery and metabolic waste removal.

“I want nothing more than to help people be proactive instead of reactive about their health, to help prevent chronic diseases like heart disease, diabetes, and autoimmune disorders which can be exacerbated from inflammation in the body.”

The flooring is made from 100% recycled, antimicrobial dense foam, designed to cushion your impact while holding poses like forearm plank. And, with its chic dark walls, tasteful lighting, and full-body mirrors, the studio’s interior creates a boutique-like experience for patrons.

Within three months of operation, Dose Hot HIIT Pilates & Yoga has already been voted one of Memphis’ top three Pilates studios.

“The good thing about Pilates is its low impact, making it suitable for various fitness levels.” The workouts are HIIT style but move slower to allow for enhanced mental focus and body awareness.

The space offers a variety of classes that include Hot Power Vinyasa, Classic Hot, Restorative Sound Healing, Yin Yoga, and Inferno Hot Pilates with and without weights.

To compound wellness results, Rachel recommends a balanced diet, increased water intake, and minimizing inflammatory foods like gluten, dairy, and alcohol.

As someone who has well-managed Hashimoto's Autoimmune Disease, the medical professional says, “I’ve learned in my personal health and fitness journey to embrace the challenges, stay committed, and never lose sight of your ultimate goal — feeling good both physically and mentally.”

Dosepilatesyoga.com

IG: @dosepilatesyoga

By Shlomit Ovadia

Photo by Rebecca Jaffe

Sound Healing

After a decade of research in physics, ancient eastern cultures, and binaural frequencies, sixth-generation Memphian Anna Cardona added another skill to her repertoire — sound healing.

Also known as Vibrational Sound Therapy, the modality utilizes tuning forks — two-pronged, u-shaped metal devices that elicit a “pure” sound pitch when struck.

“This is the ultimate form of self-care because it is working on you from the inside out, where the healing goes down to your cellular level to create balance in your body,” the commercial designer explains.

Although the tool carries modern-day uses such as tuning instruments, measuring time, and operating sensors, its acupuncture and Chinese medicinal roots travel much farther back.

“Our bodies are composed of frequencies specific to every organ, bone, gland, and cell, with each one naturally resonating at specific sound frequencies,” Anna explains.

These resonances are offset by stress, toxin buildup, or unresolved trauma, often manifesting as hormonal imbalances, pain, or illness.

Thanks to a concept known as brainwave entrainment, internal imbalances can be reset to synchronize with the tuning forks’ external vibrations.

To induce the body’s healing response and restore its natural biorhythms, Anna begins by running the tuning forks along the body, listening closely for differences in overtones, a perceptive auditory skill she’s spent the past three years honing since launching her business in 2020.

She then oscillates the device in those areas clockwise until a pure tone sounds, signaling the blockage has been energetically released.

The fact that sound moves four times more quickly through water makes this modality particularly effective for the human body’s 70% water composition to bring the glands back to homeostasis.

“At the root of most ailments I treat, there's an emotional component that hasn’t been healthfully processed. So I’m feeling down into the root of what is going on. Usually, it’s a stuck emotion we have picked up along the way that needs to be pushed through.”

Patients can expect to feel lighter, sleep better, and feel less anxious, among other results, after one 45-60 minute session, but can benefit from two to three for more persistent concerns. Those who are seeking acupressure work should carve out about 90 minutes.

Anna often works with several instruments simultaneously, as the organs, muscles, and bones benefit from the weighted forks she applies to skin nerves.

To stay healthy, happy, and grounded, Anna enjoys weekly Kundalini yoga sessions at Delta Groove and walks around Meeman-Shelby Forest State Park with her husband Chris, kids Bella, Timothy, and Gabriel, and their adopted pup Kangaroo. She prefers nourishing her body with a Mediterranean-inspired diet emphasizing fresh foods and light seasonings, such as her family’s dinner takeout plan – Greek chicken salad with lemon dressing and roasted Rosemary potatoes from Greek chain Tazikis in Germantown.

To book a session, visit Thememphissoundhealer.com. IG: the_memphis_sound_healer

“Sound healing was a major part of my healing in overcoming obstacles. Now I need to look backward and help others overcome their mountains, too.”

Imagine Better Health

Acupuncture without the needles — yep, it’s a thing. Imagine Laserworks is a Canadian-based franchise carving its way into the MidSouth wellness space thanks to business owner Sonja Redding

Using bio-electric feedback and photobiomodulation therapy (PBM), the noninvasive, highly effective service assists patients in overcoming addictions such as smoking and substance abuse; assisting with pain and weight management; and alleviating anxiety, depression, and insomnia.

When Maryland-born Sonja was living in Canada, she first heard about Auricular Therapy through her friend of 25 years, Janna Fullerton, who was working in the field.

Invented by French neuroscientist Paul Nogier in the 50s and heavily practiced in Eastern medicine, the modality uses the ear as an acupunctural blueprint for healing various corresponding ailments throughout the body based on specific frequencies.

Auriculotherapy is a popular alternative for those seeking specific mental or physical relief and anyone feeling sluggish and wanting to add a pep in their step.

Around the time of the pandemic, Sonja — a commercial designer living in Memphis since 2007 — began experiencing health issues, bouncing between doctor referrals and prescription medicines.

“It was a real frustration for me. I started questioning if there was a better way.”

By Shlomit Ovadia

Photo by Tindall Stephens

Reaching out to Janna, Sonja learned how her friend’s work in auricular therapy might be the answer.

“It was sort of a perfect match for me.”

Imagine Laserworks’ machines operate by detecting any imbalances along the 100+ acupuncture points located on the outer ear. It then stimulates those nerve connections to encourage a natural healing response.

“It felt like having a cup of coffee without the cup of coffee,” she says of the energizing, sans-jitters effects she felt after her brain fog treatment.

To reset bodily homeostasis, the machine uses gold and silver points to either increase or decrease positive and negative connections. Detecting high and lowfrequency signals, the laser can encourage habit-forming or addiction/dependencykicking behaviors using endorphinstimulated neurofeedback.

A 45-60 minute visit to Imagine Laserworks’ conveniently located East Memphis office includes a thorough consultation, assessment, and protocol, in which a tooth-brushed sized device with a slender post is moved along each ear at different points for specific amounts of time.

Those seeking smoke cessation can expect a slightly longer process that includes supplementation for flushing out nicotine and heavy metals, which boasts an 80% success rate.

Patients should expect to feel the effects within 12-24 hours and find three sessions, often layered with behavioral adjustments, sufficient.

“With all the loneliness that came with the pandemic, I find that everyone can use a little bit of help,” commenting on the increase in patients seeking relief from anxiety, depression, and stress.

“If there is something I can do to help even one person start to heal themselves, it makes it worth it. Knowing that tells me I’m in the right place.”

Imaginelaserworks.com

901.264.9711

Memphis@imaginelaserworks.com

“If there is something I can do to help even one person start to heal themselves, it makes it worth it."

By Zoe Harrison

Photo by Tindall Stephens

Slowing Down and Self-Expression through Restorative Yoga

Marcella Simien is more than just a musician and yoga teacher; she crafts fully immersive experiences for her students, combining the aspects of restorative yoga with her vocal talents to provide sound healing and create a multi-sensational, self-care exploration.

Marcella is an incredibly talented Memphis musician and has worked for years performing in the mid-South music scene with her band, Marcella & Her Lovers. In 2020 and 2021, following COVID-19 quarantines and new public protocols, performing live was temporarily not an option for Marcella. This also became a difficult time for Marcella’s mental health, and she began looking for an outlet for self-care and self-discovery. With some of her newfound free time and her commitment to making changes to improve her mental health, Marcella decided to attend yoga teacher training.

Immediately during teacher training, Marcella noticed her mindset shift, saying, “As I became deeper in contact with myself, I could let go of negative external anchors; the exploration of yoga taught me to let go of so much that

needed to be freed from my life.” After earning her Yoga Alliance certification through Mind/Body HAUS in May 2022, Marcella went on to study with the founder of Yoga Journal, Judith H. Lasater, that December at Swan River Yoga in New Orleans as a means to learn more about practicing and teaching restorative yoga.

Restorative yoga is a slower, more restful practice with the goal to relax the body and reduce stress. Marcella always appreciated the high-intensity nature of power flow classes. Still, the recovery and comfort she found during restorative classes helped her learn to reach a state of “being” rather than constantly “doing.” “We have to learn to give ourselves the compassion and kindness to slow down. When you give rest to yourself freely, rather than having to deserve it, your body can feel it in a deep way.”

For Marcella, music and yoga are both mediums for self-expression, and after becoming a teacher, she has worked to combine the two in a way that she can share with the Memphis community. In Marcella’s New Moon Flow, she

combines restorative yoga and a live music experience, typically timed on or before the new moon's orbit. During the 90-minute class, students are guided through restorative yoga postures accessible to students at all levels, while Marcella provides a sound healing experience with vocalizations and instruments.

“A new moon is an opportunity to reconnect with yourself, pause, observe, look at where you are, how far you've come, and meditate on what new energy you'd like to invite into your life.”

Marcella’s next New Moon Flow takes place on August 26 at Mind/Body HAUS, 6:30-8 p.m. You can also partake in her 60-minute Restorative Yoga class at Mind/Body HAUS on Sundays at 5:30 p.m. or her 60-minute Vinyasa class at InsideOut Gym Fridays at 10:15 a.m., or reach out to schedule a private or group session.

Stay updated with Marcella’s upcoming classes and performances through her Instagram accounts, @marcella.simien and @marcellasimienmusic.

Skincare that Works

It’s simple: treat your skin well, and your skin’s health will profit. That’s the concept behind Skinvestment Body Co., the latest au naturel skincare line in Memphis.

It all began when CEO Amber Allen saw her boyfriend struggling with eczema flareups in 2018. The makeup artist wanted to find a product that would alleviate and soothe the appearance of his skin irritation.

This led to the formulation of her first homemade product: Whipped Body Butter, Unscented — made using several quality ingredients.

Seeing its effectiveness, Amber created an entire line of skin-nourishing products under the aptly named company, Skinvestment. Yet, the body butter remains her most popular item to date.

“You will see your skin improve over time,” she explains of the company’s forward focus on healthy and moisturized skin.

Skinvestment’s products are purely organic and plant-based, utilizing gentle yet decadent ingredients, including Shea butter, mango butter, and calendula oil.

Indulgent yet affordable, the fragrancefree, sensitive-skin friendly, gender-neutral products lock in hydration, combat oxidative stress on the skin, promote healthy aging, and are safe for all ages and skin types.

As a fellow DIYer, I wanted to know how she did it.

“Trial and error, and a whole lot of messups,” Amber discloses with a slight chuckle, recalling her countless kitchen experiments shared with friends and family members.

“Hearing testimonials about how my products have helped those struggling with eczema for many years is my favorite part.

By Shlomit Ovadia

Photo by Tindall Stephens

I’m going along a journey; I’m not just doing this for me.”

Skinvestment is also committed to protecting the environment. Their products are sold in eco-friendly packaging made from bio-degradable plastics and reusable jars and are free from parabens, chemicals, and sulfites.

For best results, salves are applied generously as needed on dampened skin in a circular motion. Those with underlying skin conditions can expect to see inflammation decrease and skin appearance improve within a few weeks.

With plans to expand, Amber is working on bringing her products into popular retail spots around town, while her Chief of Marketing boyfriend handles all the team’s social media and marketing needs. You can shop online or at the Agricenter Farmer’s Market. Shipping and local pick-up options are available.

Elevate your self-care this month by investing in quality body products. Trust us — your skin will thank you later.

Skinvestmentbodyco.com

IG: @skinvestmentbodyco

Our Top Picks:

Try their Ultra-Hydrating Shower Oil infused with rose petals and white tea for a refreshing cleanse that will leave your skin spotless and oh-so-soft.

Give your lips some TLC with their Hydrating Lip Scrub. Complete with a small applicator brush, the product will remove dead skin cells while revitalizing the lips using jojoba, olive, and other decadent oils.

To promote scalp hair growth and get that softer beard feel, opt for their herb-infused Him Not Them Conditioning Beard Oil, made with peppermint, rosemary, and hemp seed oil.

By Amanda Tompkins

Photo by Laramie Renae

The Healing Power of Sound

There exists all around us an invisible world — a world that can influence our mood, ignite reactions, inspire emotion, and dictate our well-being. It sometimes serves to destroy but often to heal. It's a world beyond words, best appreciated in silence.

Tori Anito grew up in a world of sound. The daughter of a singer and a drummer, she began singing as soon as she could talk and quickly picked up the guitar. Music became part of everything that made sense in her life. Her voice became her art, and she wanted to share it with those she loved and beyond. As she matured in her craft, music became an accompaniment to life and a vital fabric of it without which she would not feel whole. It was this sense of wholeness that Tori began to explore and, as she discovered the true power of sound, created for herself.

Sound is a physical vibration that moves through a medium to produce an acoustic wave, stimulating the auditory nerve. Beyond the auditory nerve, other body parts can internalize these vibrations down to individual cells. Ancient cultures took advantage of this in their holistic approach to healing many ailments. The Australian didgeridoo is arguably the earliest example of an instrument crafted for medicinal application. Ancient sound healing practices have become more wellrecognized in modern medicine in a practice known as sound therapy.

Cymatic, or sound therapy, attempts to abolish disharmony within the body that can be brought on by various forms of trauma. Through specific manipulation of sound, the body can become “reharmonized,” creating an optimal environment in which organs can properly function and ultimately have the chance to heal themselves. This practice has been known to benefit those with conditions such as anxiety, addiction, selfinflicted trauma, fibromyalgia, hypertension, headaches, and even low self-esteem.

On her 21st birthday, Tori received a gift that would change everything — a sound bowl, no bigger than the palm of her hand, but as she looked at it, she felt a calling. She studied, practiced, and grew in knowledge of the ancient art and eventually graduated from Hot Yoga Plus Yoga school. To her collection, she added a rain stick, native drums, a variety of bowls, a flute, and, coming soon, an ocean drum. In addition to these instruments, Tori uses vocal toning, chanting, and singing in her practice.

Tori offers her sound healing therapy to clients in various spaces in Memphis, including Hot Yoga Plus in east Memphis and Dose Hot Pilates & Yoga downtown. She also incorporates sound therapy elements in her vinyasa (flow style) yoga sessions at Mind Body HAUS in midtown and leads guided stretching sessions.

Her invitation to her clients is straightforward, “This is a space where you can allow yourself to truly be,” she says. As a city rooted in music, Tori considers Memphis the perfect place to grow a space for sound therapy beneficiaries. When asked her advice for those wanting to try it but who may be intimidated, Tori replied, “All you need is a heartbeat and a breath. From there, it's easy. Just roll out your mat.”

By Zoe Harrison

Prioritizing Pelvic Health

Audra Gehan is a lifelong athlete and identifies as a runner, yogi, and CrossFit enthusiast. She is also a practicing pelvic physical therapist at MOJO Pelvic Health, working to emphasize the importance of pelvic health for female athletes.

Audra grew up in Oswego, New York, and spent her childhood in many athletic ventures, from soccer to dance. During high school, she became dedicated to track, running indoor, outdoor, and cross country, and eventually running on the Le Moyne College cross country team in college.

While Audra always had an interest in the medical field and athletics, it was not until her junior year at Le Moyne that she decided she wanted to pursue physical therapy after her undergraduate degree. “I liked the idea of interacting with a patient regularly and seeing their improvement while also incorporating working out and my athletic experience,” she says.

During her doctoral education at SUNY Upstate Physical Therapy program, Audra attended classes from a pelvic physical therapy specialist and was immediately intrigued. “So many light bulbs were going off as she was describing symptoms of pelvic weakness,” she recounts, realizing that many of her personal bladder, bowel, and menstrual symptoms she had learned to live with may be related to her lack of pelvic training.

After graduating with her Doctorate in Physical Therapy in 2014, Audra began taking pelvic-specific continuing education courses and has been practicing pelvic physical therapy for nearly eight years. Audra has also focused on her pelvic health, using physical therapy practices to train her pelvic floor to work through polycystic ovarian syndrome (PCOS) and endometriosis diagnoses.

Photo by Tindall Stephens

Audra helps female patients with PCOS and endometriosis diagnoses like her own and patients without clear-cute dysfunctions who are looking to improve their overall athletic performance. “Pelvic floor exercises can be a pre-hab to improve performance and prevent injury by targeting the deep core and enhancing posture control.”

According to Audra, one of the best pelvic floor exercises that anyone can work on is breathwork. “So many of us breathe only with the upper chest and never truly use the connection between diaphragm and stomach for deeper breathing. The pelvic floor works in sync with your breath, so you can really turn it on through focused breathing.”

Regarding exercises to target the pelvic floor, therapies can be developed based on treatment goals. For a tense pelvic floor, stretching and rehabilitation are recommended, whereas strengthening and core activation is the better route for a weak pelvic floor. Despite your pelvic condition, Audra emphasizes that targeting your pelvic floor will increase athletic performance and make you more functional in daily life.

For more information, visit Mojoph.com or call 901.244.3800.

DID YOU KNOW?

52% OF FEMALE ATHLETES EXPERIENCE INCONTINENCE

49% OF CHRONIC LOW BACK PAIN PATIENTS HAVE URINARY INCONTINENCE

43% OF WOMEN AND 31% OF MEN EXPERIENCE SEXUAL DYSFUNCTION OR PAIN WITH INTERCOURSE

PELVIC HEALTH PHYSICAL THERAPY HELPS YOUR CORE, SPINE, AND PELVIC FLOOR TO BE HEALTHY AND STRONG. IT ENABLES YOU TO DO THE THINGS YOU LOVE WITHOUT BOWEL OR BLADDER ISSUES, PELVIC PAIN, OR RESTRICTIONS WITH INTIMACY.

WE TREAT WOMEN. MEN. CHILDREN AND TEENS. CALL TODAY FOR A CONSULTATION WITH ONE OF OUR HIGHLY TRAINED AND SPECIALIZED MOJO PELVIC HEALTH PHYSICAL THERAPISTS!

LEARN HOW YOUR PELVIC FLOOR HEALTH CAN IMPROVE YOUR STRENGTH, SPORT, AND LIFE

By Zoe Harrison

Self-care isn’t Selfish at Sundara Wellness

Sundara Wellness aims to promote internal beauty and address imbalances from the inside out by approaching wellness from a whole-body perspective.

Candace Billings, the owner of Sundara Wellness, is a Memphis native and National College of Natural Medicine graduate. As a board-certified and licensed acupuncturist, Candace performs acupuncture to treat various conditions, though her specialties are women’s health, fertility, prenatal and postpartum care, digestive and endocrine disorders, fatigue, and emotional health.

Acupuncture originates from traditional Chinese medicine and has been practiced for over 2,500 years. The goal is to balance the flow of energy through the body using precisely placed needles, which can lead to alleviating pain and treating a wide range of symptoms. “No matter what we are treating with acupuncture, we are balancing the nervous system and inducing a parasympathetic response in the body,” Candace explains.

In addition to standard acupuncture, Sundara also offers cosmetic acupuncture, which uses acupuncture needles in the face and body to stimulate blood flow and redirect energy within the body to provide a more youthful, healthy appearance of the skin. Jessica Puckett is also a native Memphian and certified acupuncturist at Sundara but specializes in cosmetic acupuncture and the treatment of pain, orthopedic injury, and sports performance. “People think that you have to choose between Eastern or Western medicine. I think both should be used together to receive the most beneficial results,” Jessica says.

Photo by Tindall Stephens

Before a cosmetic acupuncture appointment, patients fill out an intake form detailing any symptoms experienced throughout the body, both physical and mental. The acupuncturist then spends time consulting with the patient about any physical or mental ailments listed and discusses the goals for the procedure.

During the cosmetic acupuncture procedure, needles are placed on the feet and legs, as well as on the hands, face, and scalp, as determined by the acupuncturist. They may also feel for any tension in specific facial muscles and can add more needles to that area as necessary. After all the needles are inserted, the acupuncturist covers the patient’s eyes and treats the face with an infrared red light, known to improve the appearance of the skin. The cosmetic acupuncture procedure concludes with facial cupping, using a hyaluronic acid serum to further reduce fine lines and skin discoloration.

In addition to acupuncture, Sundara also offers massage therapy, nutrition coaching, physical therapy, holistic primary care, pilates, and yoga classes. Each of these practices aims to prevent unwellness — by paying attention to your body, and how you feel, you can solve problems before they become unmanageable. “We look at treatment like the leaves of a plant,” says Candace. “Any symptoms are the leaves — what are they telling me about the roots and the soil?”

Services offered by Sundara Wellness can be found on their website at Sundarawellness.com. Contact Sundara at info@sundarawellness.com or by calling 901.321.5803.

By Lucy Modzelewski

The Importance of Intentional Self-Care

When you’re raising five children — one who is still a newborn — and are running a business, how do you ensure you’re taking care of yourself?

The answer for Jasmin Day, owner of New Day Healing and Wellness and mother of five, is intentional, non-negotiable self-care.

Jasmin and her husband, Dr. Joshua Day, are passionate about holistic wellness and have spent the last eight years developing a lifestyle grounded in healing. They wanted to build something life-giving for

themselves and their family — thus, New Day Healing and Wellness was born.

Jasmin and Josh opened New Day in October 2022 to establish a center for healing and wellness that fostered community in the Memphis area. In addition to becoming a pillar for the community, it’s also been a source of selfcare for Jasmin.

“I would describe myself as very intentional,” she explains. “It’s the only way to manage being a mom of five and a

business owner. So when it comes to selfcare, I take a very intentional approach and ensure that taking care of myself isn’t just doing a random face mask here and there — it’s part of my everyday life.”

Regarding procedures at New Day, Jasmin has a regimen that includes weekly red light therapy, neurofeedback, and infrared sauna.

She does red light therapy ten minutes a day, twice a week. The red light penetrates to a deep cellular level to improve your mitochondrial function, which results in

Photo by Tindall Stephens

improved circulation, mental acuity, skin health and beauty, recovery and performance, sleep, thyroid health, hair production, and more.

The neurofeedback has been especially beneficial in helping Jasmin manage postpartum anxiety and depression. Neurofeedback is a brain-training tool that monitors your brainwaves and alerts your central nervous system when changes occur. It trains your brain to function at peak performance levels and is the only system of its kind that teaches brain self-regulation and helps build resilience and flexibility.

The infrared sauna helps Jasmin to detox and heal her core. Infrared heat is much more gentle than the heat of a traditional sauna and warms the body within you on a cellular level. Jasmin has found that regular usage results in pain relief, reduced stress, weight loss, faster recovery, reduced blood pressure, and glowing skin.

Outside of New Day's services, Jasmin has established non-negotiable, intentional moments of self-care throughout her daily routine.

“Every morning, I have to drink coffee alone while my kids play independently,” she says. “I’ve also stopped focusing on working out and instead focus on having a more active overall lifestyle. Same with dieting — instead of eliminating foods, I’ve focused on nourishing my body and abandoning fad diets.”

She’s also implemented a 6 p.m. bedtime for all of her children so that she can have some time to herself in the evening to work, relax, and spend time with her husband.

“Making these lifestyle changes and carving out time for myself during the day is essential to my personal self-care,” she says.

For more information, visit Newdaymemphis.com.

Jasmin’s favorite self-care products at New Day

LIZUSH BATH BOMBS + BATH SALTS

FINE & RAW CHOCOLATE BARS

The perfect midday treat with clean and organic ingredients.

EARTH HARBOR SKINCARE

This purely natural, ethical skincare provides naturepowered results. Jasmin recommends the Celestine peptide serum and describes it as “Botox in a bottle.”

Treat yourself to a warm bath with these all-natural, vegan bath bombs and bath salts designed to help you unwind and nourish, soothe, and hydrate your skin.

WILDWONDER PREBIOTIC + PROBIOTIC SPARKLING DRINK

We all love treating ourselves to a fun little drink — why not enjoy one beneficial to our gut health? We especially recommend the peach ginger flavor.

FONTANA CANDLES

Nothing says “self-care moment” like lighting a candle and relaxing. These candles are made of beeswax and coconut oil and are scented with essential oils.

What is Lymphatic Drainage Massage?

With Keturah Shelton’s decade of experience working in hospitals (and alongside) as a massage therapist for 15 years, she brings a new skill to the massage table — manual lymphatic drainage — a gentle form that stimulates the body to naturally detoxify excess fluids for overall health.

Keturah uses the Vodder technique, invented by an alternative medicine doctor in the 1930s, to help clients suffering from chronic colds, sinuses, congested lymph glands, and lymphedema.

Lymphedema is when an individual’s face, arms, legs, or feet swell to uncomfortable levels due to weakened immunity.

The lymphatic system is comprised of our lymph nodes, thymus, spleen, tonsils, bowel, bone marrow, and mucous membranes, and works by transporting white blood cells used to fight infection through the blood.

As toxins accumulate in fatty tissues and the circulatory system, the body naturally collects and moves these through the lymphatic system ducts, which our body transports and drains through urination. However, this process can be slowed, hampered, or disrupted for many reasons. Surgeries, childbirth, injuries, or even high sodium dietary choices can lead to swelling in the body and toxin buildup.

With lymphatic drainage massage, therapists can manually move that toxin buildup through the body by directing it toward the lymph nodes, encouraging its natural release. The primary nodes Keturah’s work focuses on are the Subclavian areas, cervical nodes (both sides of the neck), axillary, and inguinal.

Her 45-minute sessions address the abdomen, back, arms, face, legs, knees, or feet, depending on which part of the body needs maneuvering.

Lymphatic work is for anyone at any age who can benefit from this body boost, including bodybuilders, athletes, and other healthy professionals wanting to rid themselves of any impurities.

For post-op therapy care, Keturah recommends hydrating, eating leafy greens, protein, and taking it easy, as the massage can leave you feeling a bit lightheaded.

The entire service is done by hand. She begins with a gentle touch to wake up the focus area(s) before moving her hands in stationary circles and lightly pumping and pressing using the effleurage method stroke. The massage, a special technique, is done with gentle accuracy that aims not to stress the areas but rather encourage their natural movement.

Anyone can benefit from a lymphatic drainage massage, an excellent addition to self-care.

Regularly assisting our lymphatic system can boost its function and keep our immune systems healthy and working optimally.

For maintenance, she recommends one to three sessions per week at her office in Cordova.

“I feel like I was called to do massage therapy.”

Keturah’s services tend to book quickly, so give yourself ample time to schedule yours.

By Mary Alexander Satterfield

Summer Tomato

SALAD

Ingredients:

q 4 tomatoes, sliced

q 8 oz. mozzarella, sliced

q 1 red onion, caramelized

q Fresh basil

q Olive oil, drizzled

q Balsamic glaze, drizzled

q Truffle oil, drizzled

q Salt, to taste

q Pepper, to taste

Directions:

In a pan over medium heat, drizzle olive oil and sauté the onions until soft and fragrant. It takes about 8-10 minutes.

On a large plate or tray, layer tomatoes, mozzarella, and caramelized onions until the plate is full or you run out of ingredients.

Drizzle with olive oil and balsamic glaze. Finish with a little truffle oil, salt, and pepper. Garnish with fresh basil, and enjoy!

Prep Time: 20 minutes

Makes 4 Servings

Mary Alexander Satterfield is a Memphis-based recipe developer and content creator. She runs a food blog called @the_hungry_hooker inspired by her maiden name Hooker. MA takes recipes you love and lightens them up with clean ingredients giving them a healthy twist. Learn more at Hungryhooker.com and follow on Instagram @the_hungry_hooker.

By Cara Greenstein

Grilled Corn & Ricotta Dip

Ingredients:

q Kernels of 2 ears of corn

q 1 small shallot, finely diced

q 1 tablespoon olive oil

q 1 1/2 cups part-skim ricotta cheese

q 1/2 cup grated parmesan or pecorino cheese

q 1 egg

q 1/2 teaspoon sea salt

q 1/4 teaspoon black pepper

q 1 tablespoon chopped fresh basil

q 1 tablespoon chopped Italian parsley

q Pinch red pepper flakes or dash hot sauce (optional – if you like a kick!)

q 1 tablespoon chopped chives to garnish

Directions:

Preheat oven to 375. Heat a skillet with olive oil over medium-high heat. Add shallot, stirring often to avoid burning. After 3 minutes, add corn. Stir until slightly blistered, about 3 more minutes. Remove from heat.

When you’re longing for the feeling of sweet summertime to linger — or if you’re looking for a healthy-ish dip to serve at the next party — dig into this one. Light yet loaded with flavor, this dip features blistered corn and subtly sharp Italian cheeses.

Meanwhile, in a medium bowl, combine ricotta, parmesan, egg, spices, and herbs. Stir in the corn and shallot mixture. Transfer to a small, greased baking dish. Bake for 20 minutes until bubbly. Garnish with chives and serve warm.

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.

Tart Lime Smoothie

Next time you are looking to relax outdoors all day, try this Tart Lime Smoothie, which is filled with fresh fruit and cool enough to wash away that summer warmth. This chilled, tart drink will have everyone in the family ready to go for round two down the water slide.

Ingredients:

q 2 kiwis, peeled and halved

q 2 ripe bananas

q 3 tablespoons fresh mint, chopped

q 2 limes, juice only

q 1 cup orange juice

q 2 cups ice, crushed

Directions:

In blender, blend kiwis, bananas, mint, lime juice, orange juice and ice until smooth.

Pour into glasses to serve.

By Martha Lee Anne Laret, MS, RDN, LDN

The Health Benefits of Mushrooms

As a child, mushrooms were mysterious, though mostly charming, as I spent many summer days kicking them over just after a light rain. Unfortunately, in high school, they lost their charm and appeal as fast as you can say “fungus.” And while they returned to me in adulthood, credit to their delicious umami flavor when mixed with a cream sauce, poured over beef stroganoff, or added to an omelet, I have yet to have my first cup of mushroom coffee. Yes, you read that right. Mushroom coffee, smoothies, and supplements have gone mainstream.

REISHI (Ganoderma lucidum)

Referred to as the “mushroom of immortality,” Reishi is an immune-boosting powerhouse, often used as an adjuvant in various cancer treatments (turkey tail and Shitake mushrooms are also shown to have anticancer benefits). Reishi also functions as an adaptogen, helping the body “adapt” to biological, chemical, and physical stressors, mitigating stress and fatigue when worn down, stressed out, or sick.

MAITAKE (Grifola frondose)

Best known for a compound called D-fraction, Maitake is another mushroom with powerful anticancer benefits. Additional research has linked Maitake intake to reduced blood pressure, increased insulin sensitivity, and reduced inflammation, making them a go-to for cardiovascular health.

While the West is just catching on to the health benefits of mushrooms, they have a rich history and use in ancient Chinese, Japanese, and Eastern European medicine. Long known for their impressive list of health benefits (from reducing inflammation and boosting immunity to preventing metastasis of some cancers) and positive impact on multiple body systems, mushrooms have been sipped, eaten, and taken in powdered forms for hundreds of years!

How can so much power be packed in something so small? The health benefits can be attributed to three important compounds in the mushroom: polysaccharides (or long-chained sugars), terpenoids, and proteins. Through cellular communication, increased expression of our immune genes, and an overall stimulating and strengthening impact on the immune system, these compounds cover some serious ground!

LION’S MANE (Hericium erinaceus)

While rich in phenols, flavonoids, and ascorbic acids, making Lion’s Mane a rich source of free radical-scavenging antioxidants, Lion’s Mane is best known for its mental health and neurological benefits as it contains compounds that protect and promote the growth of neurons! Nicknamed “the smart mushroom,” clinical studies have demonstrated their positive impact on anxiety, depression, and general cognitive function, from neuroprotective activity against Parkinson’s and ischemic strokes to reducing general brain fog.

TURKEY TAIL, SHITAKE, AND OYSTER

While easily found at your grocery store or local farmer’s market, turkey tale mushrooms have some of the highest beta-glucan content, making them great for protecting the immune system. Shitake are known for being anti-inflammatory and have clinically been shown to reduce clinical markers of inflammation. Like Maitake, Oyster mushrooms act as a natural statin, helping to lower cholesterol naturally and maintain healthy levels of blood triglycerides.

How much should we be eating? A literature review of studies between 1966-2020 found that as little as two medium mushrooms per day could reduce cancer risk by 45%. As for cognitive benefits, two cups per week did the trick, though even one cup per week had a positive impact. Eating about 1 cup (or 3 ounces) of gray and yellow oyster, Shitake, or Maitake mushrooms provides a rich source of health-benefiting antioxidants.

Medicinal mushrooms show real promise in reducing fatigue, supporting and strengthening the immune system, reducing inflammation, and improving general resilience against sickness, not to mention their host of benefits to many body systems. And while they are powerful, I encourage you not to go overboard!

Try a cup of Reishi or Lion’s Mane coffee if you enjoy it. Keep Shitake or Oyster mushrooms for salad toppings, or add Maitake and other gourmet mushrooms to sauces, creams, and gravies to pair with pasta, mashed potatoes, and an array of protein dishes for savory flavor (and those health-boosting perks!).

SHOULD YOU SUPPLEMENT?

Many mushrooms like Reishi and Lion’s Mane are available in encapsulated forms for more concentrated doses, with 1-2 grams (or 1000-2000mcg) being a recommended maintenance dose for Lion’s Mane and 3g a therapeutic dosage. Studies have used between 1.5-9 grams of Reishi mushroom for benefits (1 gram of dried supplement is about nine fresh mushrooms). However, if choosing to use supplements, it is important to work with your healthcare provider as dietary supplements may interact with other medications, may need tailoring to your personal health plan, and are not monitored by the FDA for safety or effectiveness!

REMEMBER

When adding in “super” foods, medicinal foods, or foods touted for their supreme nutrition, a solid foundation of good sleep, stress management, routine healthcare access, gentle movement, and eating enough consistently and without extremes provides the sturdiest base we need to optimize our health through these wonder foods!

For personalized guidance, reach out to the Registered Dietitians at Memphis Nutrition Group. Visit us at MemphisNutritionGroup.com.

By Audrey Stimpson, MPS, CNFC

Nutrition to Boost Dopamine and Serotonin Naturally

There are many natural ways to increase our serotonin and dopamine, just two of the many neurotransmitters located in both our gut and our brain. Some of these include exercise, spending time in nature, natural light exposure, avoiding blue light, nutrition, caffeine, gratitude journaling, goal or task achievement, laughter therapy, medicinal mushrooms, red light therapy, fasting, and contrast therapy, to name a few.

Let’s discuss how we can use nutrition to optimize our levels of these neurotransmitters.

Dopamine is our “reward center” neurotransmitter, influential in many bodily functions, including memory, movement, motivation, mood, attention, and more.

Serotonin is our “feel good” neurotransmitter that helps our nerve cells better communicate and is essential in mood, bowel movements, sleep, and much more.

We need protein to create both dopamine and serotonin, but let’s dive a little deeper into what else we need and how these neurotransmitters are created.

To create dopamine, we need phenylalanine, an essential amino acid naturally present in high-protein foods such as meat, fish, eggs, beans, nuts, and tofu. Phenylalanine is then converted into the amino acid tyrosine, tyrosine is converted into the amino acid l-dopa, and l-dopa is converted into dopamine. We also need vitamin cofactors to make sure that these conversions happen, some of which include iron, Vitamins B, C, and D, folate, Omega-3 fatty acids, and magnesium, to name a few.

To create serotonin, we need the essential amino acid tryptophan, which is also found in high-protein foods like organic grass-fed meat, raw dairy, pasture-raised organic poultry and eggs, nuts, wild-caught fatty fish, chickpeas, as well as chocolate and

bananas. Tryptophan is then converted into 5 HTP, which is converted into serotonin. You also need folate, magnesium, Vitamins B, C, and D, and more to convert tryptophan to serotonin.

Fun fact: It is always best to eat a tryptophan-rich food with a complex carbohydrate so that it can reach the brain to create serotonin. Yes, we need carbs! Some complex carbs are sweet potatoes, whole grains, oats, brown rice, lentils, vegetables, beans, and legumes.

Phew! Now that we got the science of it behind us, the main takeaway is that we need protein and many vitamins and minerals to create and synthesize these neurotransmitters, including amino acids, iron, Vitamins B, C, and D, magnesium, zinc, Omega-3 fatty acids, and more.

• Unprocessed grass-fed meats like beef, chicken, and turkey

• Nuts and seeds like almonds, walnuts, flax seeds, hemp seeds, sesame seeds, and pumpkin seeds

• O mega-3-rich fatty fish such as salmon and mackerel

• Eggs

• A pples

• Bananas

• Avocados

• Beets

• Coffee

• Dark chocolate

• Fruits and Veggies

• Fava beans

• Green leafy vegetables

• Green tea

• Olive oil

• Oregano

• Raw sauerkraut

• Rosemary

• Turmeric

• Raw milk

• Cod liver oil

• Sweet Potato

• Chickpeas

• Eggplant

As a Certified Functional Nutrition Counselor at Sundara Wellness, Audrey is coaching others on their journey towards freedom from stimulants and others struggling with ADHD, autism, autoimmune, hormonal imbalances, and debilitating chronic health conditions due to poor gut health. Email Audrey at audrey@sundarawellness.com or on Instagram at @audreystimpson.

Below are common foods that contain, stimulate, aid in co-factors, and/or increase dopamine and serotonin:

By Kristi Edwards, MS, RDN, LDN

Self-Care: Debunking A Common Myth

The concept of self-care has recently gained significant attention. However, there remains a prevalent myth that selfcare is indulgent or selfish. This notion implies that prioritizing personal well-being is somehow excessive and self-centered. In reality, self-care promotes the overall health of individuals and communities. It’s time we debunk the myth that self-care is indulgent and recognize its true importance.

Let’s first start with a definition. According to the World Health Organization (WHO), self-care is “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health worker.” Self-care interventions include everything from devices allowing for self-monitoring of blood glucose levels to nutrition counseling. Self-care can be anything leading to better physical, emotional, or mental health and well-being. Practicing self-care enables us to show up fully in our personal and professional lives.

Taking time to prioritize our health helps to reduce stress levels, combat burnout, and enhance resilience. When we neglect our self-care needs, we become more susceptible to mental health issues like anxiety and depression. Engaging in self-care practices, such as physical activity and mindfulness, can significantly improve our mental well-being and overall quality of life.

Self-care is also important for building healthy relationships. You’ve probably heard the adage, “You can’t pour from an empty cup.” When we take the time we need for ourselves, we become better equipped to help others. By tending to our needs, we show up as our best selves in our relationships, fostering stronger connections.

Self-care does not mean that our well-being comes at the expense of another. Instead, it creates a ripple effect. Individuals who practice self-care are more likely to engage in acts of kindness and contribute positively to their communities. Let’s embrace self-care and recognize its profound benefits for ourselves and those around us.

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

Sandra Korpitz, Runner

31; Studio Manager & Coach at Orangetheory Fitness Lakeland

HOMETOWN: Memphis, TN.

I f RUNNING: When I run, I'm in the zone! I don’t see anything but the road in front of me, and I don’t think about anything but putting one foot in front of the other and getting across that finish line as fast as possible!

BUCKET LIST: First, I want to run a 5K in under 19 minutes. Then, I’d like to try some version of a triathlon!

UP NEXT: Memphis Road Race Series and St. Jude in December.

FAVE FITNESS ACCOMPLISHMENT: Orangetheory’s DriTri is a 2000m row, 300 exercise reps, and a 5K. My best time is 33:15.

MY GROUP: I’m a Memphis Hash House Harriers Running Club member.

FAVORITE JAMS: I don’t run with music, but my pre-race pump-up song is “Peanut Butter Jelly” by Galantis.

RECENT RACES: At the St. Jude 10K, I placed third for females ages 30-34. Harbor Town 5K, I was first place and Zoom Through the Zoo second place, both for overall female categories. Donuts & Dogs 5 Miler, I was first in the 12 Donut category, and in the Memphis Off Road Race Series, I was first for females ages 31-35.

MOST MEMORABLE FITNESS EVENT: I did a 5K where I was the first female to cross the finish line. As I reached the last stretch, everyone cheered, saying, “Yeah, first female! Girl Power!” It was empowering to have so many people notice and care about a girl in the front of the pack!

BINGE-WATCHING: Love is Blind

BEST EATS: Hog & Hominy! I love their Thunderbird Forty Twice pizza and an espresso martini for dessert!

DREAM DINNER COMPANY: Miley Cyrus! She’d be a good time!

GO-TO GEAR: Gotta run in my Brooks and Lock Laces! I don’t want to have to stop and tie a shoe!

INSPIRATION TO BE FIT: Before I got into running, I was a professional competitive ballroom dancer. I needed something to fuel my competitive spirit when I stepped out of that world. Some friends invited me to run a casual 5K, and I placed. So I started running more races, kept placing well, and it didn’t take me long to realize this was my new sport. I’ve also found a great group of supporting friends at Orangetheory!

ON MY NIGHTSTAND: "The Inmate" by Freida McFadden

FAV INDULGENCE: I always eat Uncrustables as a pre/post-race snack.

QUOTE: “The magic happens OUTSIDE of your comfort zone.”

– unknown

Photo by Tindall Stephens

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.

Clifton R. Ford, Runner

34; Accountant for Army Corps of Engineers

HOMETOWN: Memphis, TN

I f RUNNING: Running is a great stress reliever to escape life's daily challenges. I also love competing and being supportive of others within your age group.

BUCKET LIST: I’d like to train for and complete an Ironman 70.3 Triathlon.

UP NEXT: The 2023 St. Jude Half Marathon and 2023 MRTC Road Race Series.

FAVE FITNESS ACCOMPLISHMENT: 2020 Little Rock Half Marathon. Amazing medals!

SPEED BUMPS: I aimed to complete the 2018 St. Jude Marathon for my 30th birthday but unfortunately pulled my hamstring while training and had to take an extended break from running.

MY GROUP: The Breakaway Running Training Group and MRTC.

FAVORITE JAMS: I’m a huge Drake fan, so any of his music.

RECENT RACES: 2023 Great American River Run 5K; 2023 Orion 5K; 2022 St. Jude Marathon

MOST MEMORABLE FITNESS EVENT: The 2022 St. Jude Marathon. I completed my first marathon. Also, my father and I were featured on the cover photo for the St. Jude fundraiser page in 2019.

BINGE-WATCHING: Your Honor on Showtime.

BEST EATS: Venice Kitchen and their Rasta Pasta.

DREAM DINNER COMPANY: Kobe Bryant. I would love to pick his brain and learn more about his philosophy on the Mamba Mentality.

GO-TO GEAR: Garmin Forerunner 45 and HOKA Clifton’s. It's pretty cool sharing the same name as your favorite running shoes!

INSPIRATION TO BE FIT: Seeing my 62-year-old pops being physically fit and still able to run at a fantastic pace! I was also his biggest motivation for falling in love with the sport. We participate together in a lot of the local races.

ON MY NIGHTSTAND: I'm currently reading "Win the Day: 7 Daily Habits to Help You Stress Less & Accomplish More" by Mark Batterson.

PET PEEVE: People who talk on the phone loudly at the gym.

FAV INDULGENCE: I love tasting and trying different types of beers. Memphis has some of the best!

QUOTE: “If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.” — Martin Luther King Jr.

Photo by Tindall Stephens

ABBY GOLD

MY FITNESS TIP:

Just go for it! The worst and scariest part is getting started. Once you find a gym home, it makes it so much easier to keep showing up.

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:

A resistance band. I bring them with me on all my trips because they’re light and can be used to work every muscle.

ALWAYS IN MY GYM BAG:

Celsius

MY FITNESS IDOL:

I don’t have a fitness idol, but I like Whitney Simmons. She’s an influencer but shows working out is meant to be fun and doesn’t have to be taken so seriously. She also talks about how rest is important, and I couldn’t agree more.

MY GO-TO SNACK:

An OWYN protein shake. I like the cold brew one. And I love cotton candy, too.

MY DIET:

FAV WAY TO WORKOUT:

Interval training. I get bored working out sometimes, so fast-paced workouts with lots of switches are my favorite.

BIGGEST FITNESS MYTH:

The longer you work out, the more effective it is, or a workout should be at least 60 minutes to be effective. Overusing your muscle and overworking your body can seriously slow down and restrict your result.

BIGGEST NUTRITION MYTH:

Losing weight is linear. Our weight fluctuates so much. I'm a big advocate that you should measure weight loss by how you feel and how your clothes fit.

MY TYPICAL WORKOUT DAY:

It's usually just a Basecamp class during the day and then 10-15 minutes of core before I go to bed.

MY FITNESS ADVICE:

My biggest advice is that working out is the reward. It's such a privilege to move our bodies the way we do, and that should be celebrated. Working out isn't a punishment for something you ate or drank. We don’t have to work out; we get to work out.

I eat gluten-free because I have a gluten intolerance. But I don’t restrict myself other than ensuring I have the protein my body needs daily.

ONE FOOD I CAN’T LIVE WITHOUT:

Cheese. As silly as it sounds, it does make all food better.

WHAT KEEPS YOU MOTIVATED:

My motivation is learning that 1% better is still better. Sometimes not seeing the results right away can be frustrating, but it is a marathon, not a sprint.

SETBACKS:

As a woman in the fitness industry, I’ve had to overcome many self-confidence and body image issues. Learning that being healthy doesn’t always mean being skinny and that being strong is cool. I feel like this has made me a better coach and person. Learning that the gym is for everybody has helped me realize all my body is capable of.

GOALS FOR THE YEAR AHEAD:

I want to decrease my half-marathon time. I’ve never been the best distance runner, but I love running! I ran my first half marathon last year, and it was brutal but so worth it!

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.

22, Instructor at Basecamp Fitness

Photo by Laramie Renae