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.
Sports injuries knocking you off
Campbell Clinic is the go-to orthopaedic provider for athletes of all ages and skill levels. When you’re hurt, we’re the team that will get you back to your best.
Our sports medicine specialists create personalized treatment plans for a wide range of conditions, including:
• ACL, LCL, and PCL injuries
• Sprains and strains
• Shoulder dislocation and separation
• Knee spurs
• Hip arthritis, pain, and tears
• Biceps tendon rupture
• Runner’s knee
• Tennis/golf elbow And more
Walk-ins welcome – days, nights, and on the weekend.
Injuries can happen at any time. That’s why Campbell Clinic offers walk-in and after-hours care services at nine convenient locations. No appointment needed!
Scan here to find a location.
Lauren Bishop, NP @901injector
Erica Jancelewicz, RN, BSN @avantgardeinjector
Lisa Street, NP @rockstarinjector
Brandi Rish, RN, BSN @redhotinjector
PILATES & WELLNESS STUDIO
Core Collective Broad was founded with the goal to grow wellness within the community by providing balanced, whole-body exercise you can sustain for life. Our focus is on optimal alignment, incorporating the Pilates principles to create ease & efficiency in movement.
TWO INTRODUCTORY OFFERS FOR NEW CLIENTS
1. Introductory Private 1:1 Sessions (2) or 2. One Week Unlimited Small Group Sessions
Classes (if you are not new to reformer Pilates)
PRIVATE & SMALL GROUP INSTRUCTION
Book your session now ! www.corecollectivebroad.com or Call 901.646.0073
2024/2025 Pilates Teacher training & apprentice program enrolling now for September 13th start date
Led by Nationally Certified Teachers, limited spots available, submit interest application through our website
Amy Goode | Publisher
Amy is passionate about growing the health and fitness community, as she’s done for the last 28 years. Along with triathlons, cycling tours, and road/trail races, she’s marked off several bucket list marathons in Chicago and New York City. When not working out, she is always looking for the best cheat meal.
Angelique Nihen | Editor
Angelique is an editor, writer, graphic designer, and advertising/marketing professional. A long-time SAG-AFTRA member, she also works and performs professionally as an actress, singer, and dancer. A Temple University graduate, she enjoys swimming, biking, painting, sewing, reading, and traveling.
Tindall Stephens | Photographer
Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She is a super busy mom of three teenagers,wife of a Memphis firefighter/Paramedic, and entertainer of two boston terriers …among running a full time photography business. Tindallfarmerphotography.com
Brooke Simpson | Photographer
Simpson is originally from Michigan and is a multimedia specialist who has been shooting photography over 8 years in a wide range from academia, sports, weddings and more. In her free time, she is a devoted wife and super mom to their 1yr old son, along with their two sassy dogs.
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.
New Indoor Pickleball Courts at Carriage Crossing
Pickleball fans in Collierville and beyond now have a premier destination to enjoy the country’s fastest-growing sport with the opening of Pickleball 901’s new Indoor Pickleball Courts at Carriage Crossing. The climate-controlled facility features eight indoor courts, offering players of all skill levels a venue to play, compete, and connect.
Pickleball 901 is dedicated to promoting and growing the sport of pickleball, committed to providing remarkable experiences and creating a welcoming community. Unlike traditional membership-based models, Pickleball 901 adopts a pay-to-play approach, ensuring accessibility and flexibility for everyone interested in the sport. Located at Carriage Crossing Mall in the former Bed Bath and Beyond, the facility promises a fun and inviting environment for players to enjoy the game of pickleball year-round.
“We’re excited to bring world-class pickleball experiences to a pop-up club concept,” said Adam Clay, Co-Founder and CEO of Pickleball 901. “Our vision is providing premium pickleball, indoors and organized, at low prices for all ages. It’s been a long time coming while we carefully considered a more perfect pickleball experience. I feel the contagious joy of pickleball every day. You should, too. Because of this pickleball experiment, more people can play pickleball every day.”
For more information about Pickleball 901, please visit Pickleball901.com.
MEMPHIS HEALTH+FITNESS
Eliminate Wrinkles
Double Skin rejuvenation with this 2 in 1 procedure.
Combining the benefits of microneedling and radiofrequency to tighten every layer of the skin without downtime. Unlike lasers, this technique does not damage the epidermis. The new technology provides more effective, predictable results, especially for aging skin, skin tone issues and cellulite.
Treatment Areas:
Sagging
Eyebrow drooping • Crow's feet • Cheekbone and mouth sagging
Sydney Kilpatrick, LE
New Gym Set to Open In East Memphis
We are excited to announce the opening of 901FitLife, a premier fitness studio dedicated to promoting healt h and wellness in the Memphis community. Founded and owned by Lisa Monger, a certified personal trainer and group fitness instructor, 901FitLife is set to become the go-to destination for individuals seeking a comprehensive and supportive fitness experience.
Conveniently located in the heart of East Memphis, 901FitLife offers a diverse range of fitness programs designed to cater to all fitness levels. Our offerings include personal training, spin classes, rebound (mini trampoline) workouts, barre, yoga, mobility and core sessions, and nutritional counseling. Each program is thoughtfully crafted to help members achieve their personal fitness goals while fostering a welcoming and inclusive community atmosphere.
“My journey in the fitness world began with a passion for understanding what truly works,” said Lisa Monger. “Through dedication and mentorship, I discovered the profound impact of proper form, technique, and personalized training. At 901FitLife, I strive to empower, encourage,
and elevate each participant, ensuring they feel supported and motivated to reach their fullest potential.”
One of our most inspiring success stories involves a client who initially found it exhausting to walk to the airport gate. Through personalized training and consistent effort, they transformed their lifestyle, now working out four days a week and effortlessly managing daily tasks.
901FitLife is committed to providing an environment where everyone can find their fit. Whether you’re a seasoned athlete or just beginning your fitness journey, our studio offers something for everyone. We invite the Memphis community to join us at 901FitLife and embark on a transformative fitness journey.
For more information about 901FitLife and our grand opening event, please visit 901fitlife.com or contact us at 870.771.2641 or info@901fitlife.com.
By Merkita Lester, FNP-C
Self-care can improve your health…and your primary care provider can help!
Self-care is a priority and necessity — not a luxury!
As a primary care provider, I tell patients that self-care includes a broad range of practices and actions they can take to maintain and improve their health, prevent illness, and manage chronic conditions. I talk to patients about lifestyle changes for good reason — they truly are the first line of defense for preventing problems and improving your health!
While I counsel every patient based on their individual needs, I’ve found five main categories of self-care that can benefit everyone.
Proper sleep hygiene.
Life is busy and stressful, so it’s no wonder people have trouble getting good sleep. Improving sleep hygiene can help.
Aim for eight hours of restful sleep every night. Start by turning off light-emitting devices before bedtime — put down your phone or tablet and shut off the TV.
Sleep in a dark, cool, quiet space. Try soothing white noise from an app, sound machine, or fan to help you fall asleep and stay asleep.
Physical activity
Getting enough exercise doesn’t have to be daunting. In fact, it can even be fun!
Aim for 150 minutes of physical activity weekly. This can be any activity you enjoy — walking, jogging, biking, swimming, or even dancing! If you have an injury or illness that makes it difficult to stand, chair aerobics are a great way to exercise.
Along with cardiovascular activity, strength training is important to build muscle, improve endurance, and increase bone density.
Well-balanced diet
Healthy eating goes hand-in-hand with exercise. Focus on eating a variety of fresh fruits and vegetables, whole grains, and lean meats like fish or chicken.
While it’s okay to treat yourself, limit fast food, junk food, processed foods, and fried foods. Also, limit alcohol, soda, excessive caffeine, and sugary beverages.
Spiritual wellness
Emotional self-care is just as important as physical self-care. Find out what you connect to when it comes to spiritual wellness. For some people, that’s prayer and religion. For others, it’s meditation and inspirational books.
No matter what you choose, carve out at least 30 minutes to yourself daily. You can break it up if you like — take 15 minutes in the morning and 15 minutes in the evening.
Work on reducing stress through meditation, nature walks, breathing exercises, etc.
I also tell patients to disconnect from social media. You don’t have to eliminate it, but set limits so you can be present and maintain perspective.
Social wellness
Self-care also involves nurturing healthy relationships.
Volunteering is a great way to meet like-minded people. Be intentional about setting aside time to bond with family and friends. Get together to do things you enjoy and find meaningful.
At the same time, it’s okay to say no! Set boundaries based on mutual respect and understanding, and don’t be afraid to enforce those boundaries if needed.
Remember, self-care is not a luxury — it’s a necessity to increase longevity, enhance immune function, reduce the risk of heart disease, and improve chronic health conditions.
Merkita Lester, FNP-C, sees patients at Regional One Health’s Primary Care Specialists, 3109 Walnut Grove Road. For appointments, call 901.515.4800.
Thank You, Memphis For Naming Dr. Christopher Pokabla
2. Libby Skolnik, M.S., OTR/L, CEIM • Born To Bloom Maternal + Infant OT
3. Connections Counseling
BEST HEALTH COACH
1. A manda Ling • Peak Potential Physiotherapy and Wellness
2. Heather Jordan • Sundara Wellness
3. Patty Andrews • IG: @fitlifewithpatty
BEST NUTRITIONIST
1. Blair Mize • Memphis Nutrition Group
2. Cole Giovanetti • Sundara Wellness
3. A manda Ling • Peak Potential Physiotherapy and Wellness
Moses
Amy
Mojo Pelvic Health
By
INSPIRING A HEALTHIER 901
Zoe Harrison
Photo by Tindall Stephens
Michael Ugwueke, president and CEO of Methodist Le Bonheur Healthcare in Memphis, is no stranger to the benefits of living a healthy lifestyle. He has been exercising three to four days a week for 30 years, observes a healthy Mediterranean diet, and has found that his discipline and routine have kept him mentally and physically healthy — practices he wants to encourage in our Memphis community.
Originally from Nigeria, Michael grew up an athletic child, spending most of his time running around and playing soccer with friends. He grew up in a time of Civil War in Nigeria in the late 1960s. After he tragically lost a younger brother from a lack of medical services following injuries from the war, Michael felt motivated to pursue a medical education. He came to the United States in the 1980s, receiving his bachelor’s degree in biology from Shaw University, a master’s in public health from Emory University, and a doctorate in health administration and leadership from the Medical University of South Carolina. Michael has worked in healthcare for nearly 38 years and has served the Memphis community for 17 years. Through his career in healthcare administration, Michael has continued his passion for helping and providing care for those in need and pursuing healthcare improvement across the board. Now, as president and CEO of Methodist Le Bonheur, Michael is passionate about wellness and wants to do everything he can to encourage the Memphis community to adopt healthier habits.
One way Michael and the Methodist Le Bonheur leadership team are working to improve the healthcare of the Memphis community is through Healthier 901. Established in response to the healthcare system’s most recent Community Health Needs Assessment, which identified heart disease and cancer as the leading causes of death in Shelby and Desoto counties, Healthier 901 is an initiative that started in 2023 with the overall goal of helping the Memphis community lose 1 million pounds in three years. More than weight loss, Healthier 901 aims to combat a major cause of heart disease and cancer — obesity — as well as other chronic related diseases that people carry for life. As Michael points out, “The healthcare system has a responsibility to help people, but often hospitals only see people once they are already sick. We want to take an active part in encouraging people to live a healthy life and prevent some of the chronic, obesity-related conditions that can cause them to end up in the hospital.” Through Healthier 901, Memphians are encouraged to focus on the “care” aspect of healthcare and to feel an obligation to care for their own health through an active lifestyle and healthy diet.
How can you join the Healthier 901 community? One way is to download their health and fitness app (“Healthier 901”, downloadable for free in any app store), which can be used to
track diet, exercise, weight, and steps and engage in a community forum with other users. Another great way to get involved with Healthier 901 is through the second annual Healthier 901 Fest, which will be held on August 31 from 10 am to 2 pm at Shelby Farms Park. At Healthier 901 Fest, the Memphis community can engage in family-friendly activities like cooking demos by celebrity chefs, surprise guests and giveaways, live music, and healthy food trucks. Additionally, there will be a Find Your Fit Zone to kickstart your fitness journey, an enhanced Family Zone with low-impact activity options, as well as plenty of seating and shade to connect with one another. “Healthier 901 is not a fad or a resolution, but a daily choice,” Michael says.
Though finding fitness may seem daunting, small steps lead to great changes, and community and connection make it easier to get started and stay motivated. As Michael reminds us, the why is worth it — with better fitness, we have more energy, more time to enjoy life with loved ones, and continued mobility as we age.
Visit Healthier901.com/fest or search Healthier 901 in the app store to learn more!
By Zoe Harrison
Photo by Tindall Stephens
50 HALF MARATHONS IN 50 STATES
Faye and Mario Simmons have been running together since they moved to Memphis about 20 years ago. Their first race was St. Jude Memphis Marathon® Weekend, where Mario initially ran the full marathon, and Faye ran the half marathon. After a meniscus tear, Mario’s doctor suggested that he transition to only running half marathons as a maximum distance, so he and Faye began racing together. They decided to try to run a half marathon in all 50 states early into their running career and would initially run only one or two per year. By 2023, they had completed 27 half marathons and decided they were ready to focus and complete their goal. Now, by mid-2024, they have completed all 50 half-marathons.
“It was amazing to be able to travel the country and run in so many different environments,” Faye reflects. Faye’s favorite half marathon was the race they completed in Hawaii. Despite travel delays due to freezing temperatures here in Memphis, they made it to the race without having to reschedule. For Mario, he found a Virginia half marathon the most memorable, as the course ran through a national park that was set up to replicate
colonial Williamsburg. Despite the location, “the best part of each race was getting to travel and complete it together,” Mario says.
To train, the Simmons ran individually a few times a week, or with the local running group Breakaway Running, but they consistently ran together as a couple every Saturday. However, the true challenge they faced was not the training, but finding half marathons that fit into their individual schedules and making travel plans. In the
“No matter where we run in the future, we will keep running together.”
last year of racing, Mario found races nearby that they could complete in just a few days, without excessive traveling. For instance, they completed South Dakota, North Dakota, Wyoming, and Montana in one trip. “Mario did all the planning. All I had to do was show up with my luggage, and everything else was taken care of,” Faye says.
When reflecting on staying motivated throughout their journeys, both Mario and Faye found that having a common goal and loving to travel kept them going. “It was more the goal than the sport that kept us motivated,” Faye remembers. “But things fell into place so easily, and we felt blessed to have such good luck and a reason to travel together,” Mario adds.
Despite their recent accomplishment, the Simmons have no plans to stop running together and are already looking into some international half marathons in London and Canada. “No matter where we run in the future, we will keep running together.”
Learn more about Breakaway Running at Breakawaymemphis.com.
When pain slows you down, it places limits on your life. Our team has been relieving pain and restoring lives for over 40 years. We provide customized chiropractic solutions to free you from pain’s limitations, to move well, and to feel healthier for life.
Navigating Cancer with a Positive Mindset
By Lucy Modzelewski
Photos by Tindall Stephens
When Sean Haley was 32 and 24 weeks pregnant with her daughter Ivy, she was busy chasing her toddler, Oliver, at her job with the Beauty Shop, and building a life with her now-husband Daniel. Her busy life came to a screeching halt when she was diagnosed with Stage 3 invasive ductal carcinoma, a type of breast cancer that has since metastasized in her liver and back.
Despite a bleak diagnosis, Sean is a breath of fresh air with which to chat. She radiates more energy and good humor than anyone could expect as she describes her journey of navigating motherhood, our broken healthcare system, and self-advocacy through an incurable diagnosis.
She explains that, while receiving a breast cancer diagnosis in and of itself was not shocking, the severity of the diagnosis and the rocky road to getting there were undoubtedly a shock to the system. Breast cancer runs in Sean’s tight-knit family, and she and her siblings all have the BRCA gene mutation that can increase the risk of developing breast cancer.
Around Thanksgiving of 2022, Sean noticed her armpit was slightly swollen, and by Christmas, it had progressed to a visible lump. However, after a mammogram and ultrasound at West Cancer Center, the doctor overseeing her care advised that the issue was likely hormonal and to come back in six months.
Six months later, Sean was pregnant and knew something wasn’t right. She noticed breast and skin changes: her skin was red and rash-like but also dry and flaky with an orange-peel texture, and despite being pregnant, she was losing weight rapidly. All common signs of breast cancer, she fought for the proper diagnosis.
After months of advocating for herself and many setbacks and dropped balls along the way, Sean was diagnosed with stage 3 invasive ductal carcinoma in September of 2023. Doctors discovered that she had a tumor the size of two golf balls — so large they were deemed inoperable. Sean immediately underwent 12 weeks of chemotherapy, gave birth to her
daughter in December 2023, and underwent eight more weeks of chemo, followed by a double mastectomy and a regimen of weekly breast inflations and radiation treatments. The toll of these treatments on her body and mind has been profound, compounded by the onset of menopause induced by her therapies, which Sean admits has brought about an identity crisis.
Further complications arose post-delivery when pathology reports indicated the cancer had progressed to stage 4, metastasizing to Sean’s liver and back.
Throughout it all, Sean has faced this battle with a lightness and enduring sense of humor - remaining hopeful and determined to take charge of her health. “I am in charge of how I feel,” she affirms. “They’re treating me at West Cancer, but when it comes down to it, I’m responsible for how I feel every day.”
She emphasizes the importance of nutrition, prioritizing nutrientdense meals like Chris Wark’s cancer-fighting salad and antioxidant-rich juices. Sean also undergoes holistic treatments like red light therapy at New Day Healing and Wellness to help improve her quality of life. Despite the physical and emotional toll of treatment, Sean finds solace in moments with her children and the unwavering support of her husband, her close-knit family, and her supportive community of friends.
As she prepares for the grueling weeks of radiation ahead, Sean reflects on the strength she has discovered within herself. “It takes mental gymnastics to get through each day, and some days it is hard to even get out of bed,” she admits. “But I have so much to fight for, and I am not giving up just yet — the only way out is through.”
If you are moved to support Sean’s breast cancer treatment, you may do so here.
By Amanda Tompkins
Photo by Tindall Stephens
WEIGHT LOSS: METABOLIC SURGERY REMAINS THE GOLD STANDARD
Dr. Robert Wegner has spent the past 20 years prioritizing health and fitness for his clients and patients. After college, he was a certified personal trainer and a franchisee of Gold’s Gym in Chicago. He eventually went back to medical school and received fellowship training in metabolic surgery (laparoscopic gastric bypass). Currently, he is the only fellowship-trained metabolic surgeon in Memphis whose practice is exclusively focused on this specialty. For the past 14 years, he has served patients as the program director at St. Francis Center for Surgical Weight Loss and has performed over 5000 weight loss surgeries.
“Obesity is a metabolic and hormonal disease, not an issue with willpower. With one operation, I can give a patient the tool to completely change their lives, cure many of their comorbidities, and eliminate the need for many of their prescription medications.”
In recent months, weight loss has been “trending” more than ever. With the advent and prolific utilization of popular hormone-based weight loss medications (GLP-1 agonists), the pursuit of “quick,” dramatic weight loss has become almost as mainstream as its leading advocates — social media and celebrity endorsements.
“The medications mimic gastric bypass surgery by reducing hunger through slowing digestion and gastric emptying. However, if you stop the medication, you lose the effects and resume the risk of regaining the weight and the return of obesity-related conditions. Many consumers are unaware of this. These medications are very expensive and require lifelong use.”
While Dr. Wegner agrees that these medications have a very important role in weight loss for the right patient, new evidence confirms that metabolic surgery is still the best option for patients with morbid obesity.
“New data verifies that metabolic surgery has a greater effect on weight loss; it has a notable impact on reducing multiple comorbidities including cardiovascular disease, Type 2 diabetes, sleep apnea, acid reflux, high cholesterol, joint pain,
risks of multiple forms of cancer, PCOS, and infertility, to name a few. It is covered by insurance and is a more cost-effective way to treat obesity.”
Wegner adds, “It is a one hour surgery, a one night hospital stay, and a one week recovery with results that often last the rest of the patient’s life.”
Dr. Wegner enthusiastically recommends metabolic surgery as the gold standard for the long-term treatment of morbid obesity, and those who are candidates (BMI over 35) should consider surgery as a first-line treatment.
“I think surgery is considered a last resort because of the fear factor. That is understandable but couldn’t be more incorrect. Our technology and techniques have improved dramatically over the past few decades. The surgery has a safety profile on par with laparoscopic gallbladder removal.”
Dr. Wegner serves his patients with authenticity. “I truly believe in a healthy lifestyle.” He works out every day and consumes the same diet he prescribes to his patients: a balance of lean protein, fruits and vegetables, and free of processed foods and drinks. This core value of prioritizing his own health allows him to compassionately care for his patients and is a major contributor to their success.
“We also manage social, dietary, and psychological issues surrounding the patient’s disease of obesity. We treat the whole person.”
Dr. Wegner and his team have changed thousands of lives over the past 14 years of his practice. He states, “My patients are my biggest advocates. The number one thing I hear them say after surgery is, ‘I wish I would have done this sooner.’”
St. Francis Center for Surgical Weight Loss: Sfmp.com/locations/detail/saint-francis-center-for-surgicalweight-loss
For the current data on surgery vs. GLP-1 visit: Eurekalert.org/news-releases/1047418
By Amanda Tompkins
Photo by Tindall Stephens
Triathlete Crushes Lupus Curveballs
Mel Lasher grew up in Maryland as one of five girls in an athletic family. From childhood through high school, she was a competitive swimmer but took a break in college when she received an academic scholarship.
She and her husband started training at their local CrossFit gym during grad school. They moved to Memphis in 2014 for her postdoctorate program at St. Jude. She holds a PhD in exercise science-applied physiology. “When we moved to Memphis, we found a local CrossFit gym and immediately had a community with like-minded people. We quickly made a lot of friends.”
In 2019, she shifted her focus from CrossFit training to triathlons. After completing her first, Memphis in May Olympic Triathlon, she was in love with the sport. However, her momentum would soon be challenged. In that same year, after experiencing some debilitating GI symptoms, she was diagnosed with celiac disease.
“My husband and I had followed the paleo diet in the past, so the dietary lifestyle changes were a little easier. My friends were very supportive as we all learned what I could and could not eat to manage my disease.”
Just as she was adjusting, she began having new symptoms. In May 2020, at the height of the pandemic, she experienced a series of medical problems that led to hospitalizations on multiple occasions. She endured episodes that left her with left-sided weakness in her body. After six months, she was diagnosed with her second autoimmune condition: lupus. It was her 34th birthday.
Mel never took time off from training, and cycling became a critical component in her rehabilitation, building movement and strength on her left side.
“I had to relearn how to run and ride a bike due to my impairment and weakness. I used cycling in my rehab and leaned on my training and fitness to get through it.”
“Every day is an unknown. I never really know what new symptoms will arise or how I will feel from day to day. It makes training really challenging. Not many people understand lupus in athletes and how training needs to change based on the day’s lupus symptoms.”
Mel has competed in Memphis 70.3, Blue Ridge 70.3, USAT Sprint and Olympic Nationals, Dragonfly Triathlon, and Rocketman Aquabike and was on the She 2 Sea team this past year.
Just this year, she has participated in and placed in the Tupelo Triathlon (first place age group), USAT Multisport Festival (3rd place in Aquabike, 3rd place in super sprint, 2nd place mixed relay), Memphis in May Sprint Triathlon (overall 1st place female), and Annie Oakley Buffalo Bill (overall 1st place female). She has plans for RocketMan Aquabike and World Triathlon Age Group World Championships in the aquabike and mixed relay events in Spain.
Mel has never let her physical limitations break her stride.
Mel is a devoted triathlete nonetheless and currently trains at BPC Performance Inc. with Dale Sanford. “We have both learned so much as I have continued to train for triathlons after my diagnosis.”
By Shlomit Ovadia
Photo by Tindall Stephens
HOPE & SPIRIT FOR THE CHILDREN
Varsity Spirit — the leading global source for all things spirit, including cheerleading, dance team, performing arts, and yearbook — is gearing up for the St. Jude Memphis Marathon® Weekend on Saturday, December 7.
“Our goal this year is to raise 16 million dollars for St. Jude,” says Varsity Spirit President and St. Jude Memphis Marathon® Weekend Corporate Chair Bill Seely, “I want to beat that goal.”
Headquartered in Memphis, Varsity Spirit trains about 350,000 cheerleaders, dancers, and band members through their summer camps, Varsity Spirit Summer Camp, at 6500 locations across the country.
As part of the curriculum, campers are introduced to Team Up for St. Jude Spirited by Varsity. This give-back program rallies cheerleaders and dancers to raise funds and awareness for St. Jude through donation letters. Over the past 13 years, the organization has raised 13 million dollars for St. Jude.
It’s easy to understand the motivation behind supporting St. Jude. The hospital goes above and beyond for families whose children are battling cancer and other life-threatening illnesses, covering travel, lodging, and food for families as well as all treatment expenses for the children.
“If your child is a patient at St. Jude, we want to make sure parents have nothing to worry about except keeping their kids well,” explains Bill.
In their 23rd year, the races have become a staple and tradition for Memphis and other communities.
What drives Varsity Spirit and so many others is the “honor of being able to be a part of helping them achieve that mission.”
“I have no problem asking people to give more because I believe in what they do,” Bill adds.
The former collegiate baseball player shares how, upon switching universities was offered a greater scholarship for cheerleading and stuck with the sport, going on to win the National Championship in 1990.
Now, through his work at Varsity Sports, Bill can return the favor and help thousands of children realize their cheerleader dreams while building soft skills, resiliency, and philanthropic habits.
“With cheerleading, you get all the great things that are part of every sport, like hard work, dedication, teamwork, and discipline,” he says. “The unique thing, though, is the optimism and leadership skills that are developed as a result.”
Cheerleaders often perform in front of peers at games, reading the energy and helping build school spirit. “They’re responsible for creating that environment, which St. Jude also provides — hope for kids and parents. That ties us closely to St. Jude.”
Join Bill, who plans to run in the half marathon this year, by signing up for the marathon, half marathon, 10K, or 5K. You can also register as a Wheelchair Participant, Duo Team, Guided Runner, Two Race Challenge, or even race virtually!
To donate, visit Stjude.org.
By Amanda Tompkins
Photo by Tindall Stephens
APPRECIATING EVERY MOMENT
“Live
the actual moment. Only this actual moment is life.” –Thich Nhat Hanh
We spend most of our lives preparing, looking ahead, and planning. We are often future-focused, and sometimes, we miss what is right in front of us. Sometimes, life chooses to remind us of this in devastating ways.
Bryan Kuo is a native of Tahiti, French Polynesia. He moved to Memphis from California in 2010 with his wife and two young kids. As a cyclist and runner, he quickly incorporated himself into his new community.
“I walked out my front door one morning and saw a group of guys biking. I asked them where they were going. From there, I was part of the group. They helped me discover and appreciate the Memphis cycling community. It was refreshing to know I could ride safely around my new town as I learned the area.”
The group introduced Bryan to many areas around Memphis. He remembers preparing for his first ride in Shelby Forest. However, despite his excitement, nothing could have prepared him for the events of August 30, 2023.
“I don’t remember much of it at all. I was told that a groundhog had run out in front of my bike.” Bryan lost control of his bike and crashed hard.
“From what I was told, my head hit the pavement and essentially bounced inside my helmet from one side to the other.”
Among the group were members trained to be first responders. Bryan was stabilized and airlifted to Regional One, where he spent three weeks before being transferred to Baptist, where he stayed another three weeks. Much of his time in the hospital was spent in a coma, fighting for his life.
He was then transferred to Shepherd Center (Atlanta) in October for rehabilitation and was released in early December. He had sustained bilateral facial decompression, severed facial nerves paralyzing his facial movement, a fractured collarbone and shoulder, and a traumatic brain injury that left him with double vision, memory disability, and uncertainty if he would retain the languages he could speak.
“At first, I couldn’t walk straight, but my strength is coming back. I am slowly regaining movement, and I am still bilingual.”
Bryan continues his recovery at home in Memphis. He goes once a week to Southern College of Optometry for vision therapy. “Part of my therapy includes running with my glasses made with prism to help realign my eyes.” He is also in physical therapy at the Shepherd Center (Memphis) and memory and speech therapy at Encompass Center.
“I still remember how to ride and am about 90% back. I mainly run and do indoor training on the bike. I’m not quite ready to get back on the road.”
Bryan urges, “We will all die someday, but, even when doing everything we can to be safe, there are things you cannot train for. We always say, ‘Don’t take things for granted,’ but I think we say that so much we almost don’t hear it sometimes. So, I try to practice actually not taking anything for granted. I’ve gained perspective on time. Now is important.” He laughs, “Sometimes I am too intentional and must remind myself to just be in the moment and relax.”
Bryan wants to express his deep and unconditional gratitude to his friends and family for being on the scene and supporting him through this time. “I am very thankful to my friends and family for their continuous support, especially my wife Angelina, kids, and friends at the time of the crash (Dean, Ron, and Sid). Healing is happening.”
By Zoe Harrison
Photo by Tindall Stephens
LOCAL CYCLIST COMPLETES 350-MILE UNBOUND GRAVEL BIKE RACE
For many, cycling 350 miles in gravel seems like an impossible feat. But for those who know David Ax, it sounded achievable for the local cycling phenom — and he proved them right at the Unbound Gravel 350-mile race this past May.
David grew up an active kid but never considered himself an athlete. He eventually ran to stay fit throughout college. After moving to Richmond in 2015, David injured his Achilles running. He bought his first hybrid bike and was instantly hooked on cycling. He started doing shorter rides, eventually working up to his first 50-mile ride, which felt like a massive undertaking and a huge accomplishment at the time.
In 2018, David and his wife Renae moved to Memphis, and his love for riding bikes continued to grow. During the pandemic, David rode two hours daily and eventually borrowed an extra road bike and cycling gear from a friend who encouraged him to try his first group ride. David completed an 80-mile group ride and, shortly after, bought his own
road bike as he became interested in the world of bike racing. In Fall 2020, he joined the 901 Racing team, and his passion for the sport and involvement in the community only grew. “Bike racing is a perfect way to stay fit and get away from work, tap into my mental health, and feel connected to the community,” David says.
While he loved riding with his community, David enjoyed embarking on long rides alone, riding for hours by himself before meeting up with a group ride. His friends recognized his passion for distance riding and suggested he try the Unbound Gravel 350-mile race, the country’s most popular distance gravel race. He applied in late 2023 and was accepted through the lottery system shortly thereafter.
David spent the next five months following his training plan from BPC Performance, Inc. and building his dream gravel racing bike with Latting Speed Shop. “One of my goals was to make the experience fun and enjoy the process regardless of the race outcome. Working with my friends to prepare my body and
bike made the training experience very enjoyable,” David remembers.
On May 31 at 3 pm, David embarked on what would be a 24-hour and 20-minute, 350-mile gravel race. After encountering several obstacles — a crash, a shifter malfunction, a two-mile mud patch, and missing a vital aid station — David crossed the finish line as the 15th finisher out of 170. “I was amazed that my body made it through such a long distance, especially with all the challenges, but my training and bike helped me make it through and reach my goal of finishing in the top 20,” he says.
Though it took his body a few weeks to recover from the race, David is already planning to put his training to the test again at the 300-mile Gravel Worlds Race in Lincoln, Nebraska.
Keep up with David and 901 Racing on Instagram at @901racing. You can also check out his trainer, @bpcperformance, and his favorite local bike shop, @lattingspeedshop.
By Cara Greenstein
Whipped Feta Pasta Salad
Step aside, mayo — come for a creamy, lemony, and light whipped feta dressing that brings this pasta salad together, and stay for the refreshing flavors that might make you forget about late summer heat and humidity!
Ingredients:
q 6 ounces feta, plus extra to garnish
q 1/2 cup sour cream or Greek yogurt
q 2 tablespoons water
q 2 tablespoons lemon juice
q 3 tablespoons olive oil
q 2 tablespoons fresh dill, chopped, plus extra to garnish
q 1 teaspoon garlic powder or 1 clove minced garlic
q 3 cups al dente pasta, shape of your choice
q 1/2 cup cucumbers, thinly sliced
q 1/4 cup chopped green onions (white and green parts)
Directions:
In a food processor, blend feta, sour cream (or Greek yogurt), water, lemon juice, olive oil, and garlic until smooth and airy. If too thick, add another dash of water until desired consistency is reached. Stir in fresh dill and fold into a bowl of al dente pasta. Add cucumbers, green onion, and extra crumbled feta.
Note: Chilling this dish will likely solidify the feta dressing — still delicious, but less creamy!
Serves 8
• Rock Steady Boxing for people with
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• Pickleball and other adult sports and activities
• Showers available
Roasted Sweetpotato Mango Salsa
Ingredients:
q 1 1/2 cups (2 medium) sweetpotatoes
q 1/2 teaspoon salt
q 1/4 teaspoon pepper
q 1/2 tablespoon chili powder
q 2 tablespoons olive oil
q 1 cup mango
q 1/2 green bell pepper
q 1/2 red bell pepper
q 1/2 cup purple onion
q 1 jalapeno
q 1/4 cup cilantro
q 1 tablespoon fresh-squeezed orange juice
q 1 tablespoon fresh-squeezed lemon juice
q 1 tablespoon fresh-squeezed lime juice chips or crackers
Directions:
Heat oven to 400 F.
Peel, rinse and cube sweetpotatoes 1/4 inch or smaller. Toss sweetpotatoes with salt, pepper, chili powder and olive oil.
Spread on baking sheet and roast 20 minutes.
Peel and cube mango. Seed and cube bell peppers. Dice onion. Seed and dice jalapeno. Finely chop cilantro.
Once sweetpotatoes cool, mix with mango, peppers, onion and jalapeno. Cover with fresh-squeezed orange, lemon and lime juices.
Chill and serve with chips or crackers. Serves 12
By Emily Gause, MA, RDN, LDN
Turning Down the Volume on Food Noise
“What percentage of your thoughts revolve around food?” My client’s expression shifted from contemplation to sadness. “Nearly all of my thoughts revolve around food,” she responded.
A significant percentage of food-related thoughts can indicate a complicated relationship with food. The term “food noise” hints at the distress these thoughts can trigger. While there is no standard definition of “food noise,” the term is typically associated with obsessive thoughts about food, compulsions to eat, or feeling out of control around food.
Mainstream efforts to reduce food noise have included recommending appetite-suppressing medications, limiting access to certain foods, dieting, or improving stress levels and sleep hygiene. However, many of these recommendations AMPLIFY food noise over time! Below are five major reasons for food noise and how to dial down the volume.
Top Five Reasons for Food Noise
1. YOU ARE HUNGRY:
Being in a state of caloric deprivation (being overly hungry and food-deprived) can lead to a heightened focus on food, particularly high-calorie foods. Food is a biological need, and our bodies know that we would starve without regular and consistent access to adequate food. Through deprivation, thoughts tend to become much more insistent and urgent about getting food QUICKLY. Food noise is our body’s way of keeping us alive! Certain medical conditions such as insulin resistance in polycystic ovarian syndrome (PCOS), Type 2 diabetes, or others may also amplify hunger and cravings due to blood sugar abnormalities, maximizing food noise. Registered Dietitian Julie Duffy Dillon notes, “We have pathologized food noise when it is a normal and important reaction to something that is not ok in our environment: our body and mind are worried about not having enough food.”
TURNING DOWN THE VOLUME: The antidote is eating enough! Most people need at least three meals and two to three snacks daily, including a combination of protein, carbohydrates, and fat. Eating consistently and adequately can significantly reduce obsessive food thoughts and improve mood. For those with insulin resistance, diabetes, or other biological factors that can amplify hunger and cravings, regular meals and snacks are just as vital! Enjoy carbohydrates at every meal and snack, pairing them with protein and fat to help take fullness further.
2. YOU ARE CURRENTLY DIETING OR HAVE A HISTORY OF DIETING.
The research is clear: Dieting creates a type of psychological deprivation. You may be eating ENOUGH (although most diets significantly underestimate how much energy a person needs), but restricting certain foods or food groups can trigger hyperfocus on these foods. Limiting certain foods can lead to excessive thoughts about forbidden foods, amplifying cravings.
TURNING DOWN THE VOLUME: Stop dieting! Dieting is linked to weight gain and cycling (losing and regaining weight with each consecutive diet) and a greater risk of insulin resistance, elevated blood pressure, and high cholesterol, among others. Moving away from dieting can be scary, particularly if you’ve dieted for most of your life. Intuitive
Eating is a non-diet alternative that provides a framework for connecting to internal cues (hunger, fullness, satisfaction) and offering yourself permission to eat the foods you truly enjoy without focusing on weight. Permission is the antidote to deprivation! Permitting yourself to enjoy ALL foods mindfully and without restriction will reduce food noise while helping you connect with your body’s authentic needs and preferences.
3. YOU HAVE A HISTORY OF FOOD INSECURITY.
Food scarcity leads to hyperfocus on food due to the necessity for adequacy. Experiencing past (or present!) food insecurity can lead to food hoarding, refusing to throw out old food, or thoughts dominated by the next meal. Dieting can worsen this hyperfocus because it mimics food insecurity through “intentional deprivation,” which may trigger anxiety and amplify food noise.
TURNING DOWN THE VOLUME: If food is now consistently available, work on noticing and challenging thoughts and fears of food running out. Avoid restrictive diets — they mimic deprivation and keep food noise volume high. Eat enough and avoid getting overly hungry as you work on teaching your body that there will always be plenty. Because food is vital to survival, going through periods of food scarcity is a form of trauma, the effects of which can linger long after food is consistently available. Consider working with a therapist and Registered Dietitian for additional support.
4. YOU FEEL UNSATISFIED AFTER MEALS.
Have you ever finished a meal and felt like it didn’t quite “hit the spot?” This may have been followed by “The Hunt” — looking for another food to satisfy that feeling, often at the expense of being OVERLY full afterward. When we eat meals that are not what we truly want, craving something that will hit the spot may follow. Food noise intensifies, and the search for ways to satisfy those cravings continues.
TURNING DOWN THE VOLUME: Remember that permission to eat what you truly want is one of the primary antidotes to food noise. Instead of trying to satisfy cravings with alternatives (diet desserts, fruit instead of ice cream, PB powder instead of peanut butter, etc.), permit yourself to have what you want mindfully! Consider which foods are flavorful, enjoyable, and satisfying. Contemplate which textures, temperatures, flavors, or colors sound appetizing and honor those preferences. Research shows that individuals who feel satisfied after meals eat less overall than those who do not. Satisfaction from meals is a fundamental need, so have some fun experimenting with your favorite foods!
5. YOU STRUGGLE WITH AN EATING DISORDER OR DISORDERED EATING PATTERNS.
At least 9% of Americans suffer from an eating disorder. Eating disorders are debilitating mental illnesses that affect people across the spectrum of weight, gender, race, and income. Signs of an eating disorder include guilt after eating, compulsive exercise, preoccupation with food and body image, and emotional eating, among others. The food noise associated with eating disorders and disordered eating patterns can be debilitating.
TURNING DOWN THE VOLUME: Reach out for help! Find a therapist and Registered Dietitian specializing in eating disorder recovery to help support a peaceful relationship with food and your body. The dietitians at Memphis Nutrition Group specialize in eating disorder recovery and would love to work with you!
A Note on GLP-1s
The term “food noise” is often heard in conjunction with GLP-1s, a class of medications designed to help lower blood sugar in individuals with Type 2 diabetes. Ragen Chastain, a diet industry critic and commentator, notes that the pairing of food noise and weight loss drugs is intentional: “[Food noise] seems to be used to convince the target market for these drugs…that the resulting hunger and disrupted relationship with food [caused by dieting] is something that can be solved by…wait for it…the weight loss industry.” Side effects of this medication class include slowed digestion and reduced appetite, which has been capitalized on and sold to thousands of individuals desiring weight loss — at dosages far higher than those prescribed for lowering blood sugar. Taking a GLP-1 (Ozempic, Wegovy, Mounjaro, etc.) may reduce food noise due to its effects on the brain and stomach by promoting early satiety, but it is associated with many other potential side effects. Additionally, long-term studies (beyond two years) on using this drug for weight loss are lacking. The available research has consistently shown that stopping this medication results in an almost immediate regain of lost weight. Even those taking a GLP-1 consistently saw weight that began trending back up after the two-year mark. More than likely, any GLP-1-related reduction in food noise will dial back up as soon as the medication is stopped.
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. The Registered Dietitians at Memphis Nutrition Group help individuals reconnect with their bodies, find confidence and clarity in their everyday choices. Contact Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com for more information. You can also follow Memphis Nutrition Group on Instagram and Facebook.
By Dale Sanford, Performance Coach
THE TWO LEVERS OF PERFORMANCE HYDRATION
Years ago, during my first half ironman triathlon, my forearms began to lock up early in the run. Post-race, I experienced full-body cramps, sparking an eight-year struggle with hydration. This often led to getting to know the docs in the med tent and, on one bad occasion, to an ER for several bags of fluid. Determined to find a solution, I dove into the science of hydration. What I discovered changed my life and now the lives of hundreds of other athletes. If you’ve struggled with cramping, dizziness, sudden fatigue, drops in blood pressure, or other dehydration-related issues, here’s how to manage the two major levers of performance hydration:
SODIUM — THE KING ELECTROLYTE
Sodium is the first lever of hydration. Although it often gets a bad reputation, sodium is crucial as the main electrolyte in your extracellular fluid, particularly blood. It helps carry electrical impulses to muscles, aids digestion, and more. Your body prioritizes maintaining sodium concentration within a tight range. Since sweating depletes sodium, it needs to be replenished. Everyone’s sweat sodium concentration varies due to genetics, with differences up to 10 times between individuals. At BPC Performance, Inc., we test athletes all over the Midsouth and have found sweat sodium concentrations ranging from 400 to 2200 milligrams per 32 ounces of sweat. I need around 1500 milligrams per 32 ounces, and adjusting my intake accordingly has resolved my hydration issues almost indefinitely. If I do have an issue these days, it’s generally due to a mental error.
While other electrolytes like potassium, magnesium, and calcium are important, they are lost at much lower rates during exercise. Therefore, low-sodium sports drinks or those high in potassium alone are likely insufficient. The average athlete loses just under 1000 milligrams of sodium per 32 ounces of sweat, which makes that a good benchmark for the relative sodium concentration of your sports drink. For comparison, Gatorade offers about 500 milligrams per 32 ounces. Nowadays, many sodium-rich hydration options are available. Our favorite is Precision Fuel and Hydration, but other effective brands include LMNT, NeverSecond, Tailwind, and Skratch. Pro Tip: Drink 16-32 ounces of a high-sodium drink right before a particularly hot or intense workout to top off your electrolyte stores.
SWEAT RATE — THE FLUID LEVER
The second lever of hydration is fluid intake. Determine your fluid needs by weighing yourself before and after a one-hour workout, ideally in your birthday suit. Do this often to get a feel for your losses in different conditions. If you drink fluids during exercise, weigh before and after holding your bottles to account for the fluid consumption. Every 32 ounces is roughly equivalent to two pounds. For example, losing two pounds in an hour indicates a sweat rate of 32 ounces per hour. Super sweaty athletes can have sweat rates up to 100 ounces (six pounds) per hour! Lucky me. It’s worth noting that shorter sessions (under an hour) have more room for error, but longer durations multiply any deficits. So you don’t have to smash high-sodium drinks if you’re just going out for a stroll.
Once you have an idea of your need, start by drinking to thirst. If you are not consuming at least one bottle (20-32 ounces) an hour
in warmer temps, make that an initial goal. If fluid loss exceeds feasible intake (average max is about 32 ounces per hour), increase the sodium concentration of your fluids and work on training your gut to handle more total intake. Our sweatiest athletes can consume up to 64 ounces per hour without stomach issues. Pro tip: If you need more fluid, use larger bottles or a hydration pack on your long sessions. The more you have, the more you’ll consume!
Ultimately, your body handles fluid loss better than sodium loss, so you don’t have to hit the bullseye. Once you know what’s going out, aim to get as close to your losses as possible. Then, adjust your electrolyte and fluid intake based on how you feel towards the end of your workout or race, and you’ll have your hydration strategy dialed in no time.
Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching endurance athletes worldwide since 2009. You can catch up with Dale @bpcperformance on IG, visit buildpeakcompete.com, or listen to the Coaches on Couches Podcast.
Angela Corcoran, Runner
26; Clinical Exercise Physiologist at St. Jude Children’s Research Hospital
I f RUNNING: I love how much I’ve learned about my walk in faith. My long solo runs are a time for prayer, and I’ve learned to lean on God when I’m struggling in a race or on a tough run. I also love how running has brought some amazing people into my life.
BUCKET LIST: I want to either complete the World Marathon Majors and/or the Leadville 100 Trail Race.
UP NEXT: I’m doing the Walking Tall 50K, The Great Smokey Mountains Half Marathon, the St. Jude Memphis Marathon® Weekend, and the Boston Marathon 2025.
FAVE FITNESS ACCOMPLISHMENT: My favorite is playing Division 1 college soccer at Eastern Illinois University and being named a team captain my last two years.
HOMETOWN: Plainfield, Illinois
SPEED BUMPS: Most of the hardships I’ve had to overcome in fitness were more mental than anything. The number of times I’ve heard I wasn’t tall enough, fit enough, or fast enough to compete at a high level in soccer were what seemed astronomical. I had no other option but to play and train with a chip on my shoulder. That adversity helped shape my work ethic through school, athletics, and my career. I wouldn’t be where I am today without that “prove them wrong” mentality.
MY GROUP: Hyperfocus and Trail Trippers
FAVORITE JAMS: “You’re Gonna Go Far, Kid” by The Offspring
RECENT RACES: Almira Trail Marathon (April 2024), 1st female overall. Great American River Run Half Marathon (May 2024) 4th female overall. Trail Trippers Backyard Ultra Winner (last person standing and furthest I’ve ever run at 30 miles!)
MOST MEMORABLE FITNESS EVENT: Qualifying for the Boston Marathon last year at St. Jude was the most memorable. It was my first marathon, and my mom and brother Anthony made the trip down from the Chicagoland area to see me cross the finish line. It was a special race as one of my former personal training clients from Illinois came to run the half marathon. They also have ties to St. Jude, which shows how running truly connects us all.
BEST EATS: I enjoy Good Fortune Co. Chicken Tendies and any latte at Jojo’s Espresso.
DREAM DINNER COMPANY: Bruce Lee
GO-TO GEAR: I like Hoka Machs, and salted caramel-flavored Honey Stingers for a snack.
INSPIRATION TO BE FIT: My dad has always set a great example by continuously grinding in the gym after long hours at work, after our practices growing up, etc. I want to be like him when I’m 50, still pushing iron.
ON MY NIGHTSTAND: “Never Finished” by David Goggins
QUOTE: “Don’t be the best. Be the only.” - Kevin Kelly
Photo by Tindall Stephens
Explore themes of health, spirituality, and healing through enamel artworks, including familiar pieces and recent acquisitions that delve into illness, healing, and religious beliefs. Also on view is the Museum’s Community Quilt project, bringing artists and community members together to share their health experiences through enamel.
THROUGH
TUES. – SUN. 11AM – 5PM | 374 METAL MUSEUM DRIVE, MEMPHIS, TN 38106 (901) 774-6380 | metalmuseum.org
Manuel Zavala, Runner
50; Sr. Digital Product Owner at AutoZone
I f RUNNING: I love how it teaches me to discover and experience new things — from witnessing a beautiful sunrise, observing wildlife on a trail, and watching people do great things, like completing their first 5K, an ultra marathon, or volunteering at a water station. Running is a community, and we have an amazing one here in Memphis.
BUCKET LIST: I want to run a few of the big marathons. At the top of the list is Berlin, because it would be great for a fast race!
UP NEXT: St. Jude Memphis Marathon® Weekend in December. It’s a long way, but I’m training hard for a PB on the 10K.
FAVE FITNESS ACCOMPLISHMENT: Oh, many! Definitely completing my first marathon and my first ultra. Those two will always have a special place in my heart. And most recently, placing 2nd in my age group at the Discover the Greenway 5K+.
HOMETOWN: Memphis, TN
SPEED BUMPS: Exercising and staying fit helps me fight diabetes, depression, and deal with my eating disorders.
MY GROUP: Breakaway Running
FAVORITE JAMS: Depending on the workout, my playlists include The Cure’s “Primary,” Depeche Mode’s “A Question of Time,” and Taylor Swift’s “Karma.”
RECENT RACES: Discover the Greenway 5K+, 2nd place AG
MOST MEMORABLE FITNESS EVENT: The 2024 Little Rock Marathon Weekend was an amazing event, with great organization, and top-notch support throughout the course. I definitely recommend it to everyone.
BEST EATS: I love coffee! I highly recommend Belltower at Shelby Farms.
DREAM DINNER COMPANY: Marques Brownlee. His professional journey is fascinating, and I would love to learn from him.
GO-TO GEAR: I like the Garmin Instinct 2 and Puma Deviate Nitro shoes.
INSPIRATION TO BE FIT: I want to continue experiencing life to the fullest. Whether it’s gardening, running, or catching Pokemon, I want to enjoy the moment.
ON MY NIGHTSTAND: “In the Lives of Puppets” by TJ Klune. It is wonderful!
QUOTE: I have two. “I know I can!” and “Relentless forward motion!”
Photo by Tindall Stephens
KILA WILSON
45, Trainer at Club4 Fitness (Memphis-Winchester)
FAV WAY TO WORKOUT:
Weightlifting with an Upper and Lower Split
BIGGEST FITNESS MYTH:
I would have to go with “Muscle weighs more than fat.” A pound is a pound, whether it’s bricks or feathers. The difference is their volume.
BIGGEST NUTRITION MYTH:
Cutting carbs is the answer to weight/fat loss.
MY TYPICAL WORKOUT DAY:
I start every workout with a five to 10-minute warm-up on either the elliptical or treadmill. I’ll then spend five to seven minutes going through some mobility work. The actual workout will usually be six to nine working sets of the target for the day. I’ll wrap up with some weighted core work and 20-30 minutes of walking on the treadmill.
Photo by Tindall Stephens
MY ADVICE:
Get an adequate amount of protein each day and do resistance training at least two times a week.
MY FITNESS TIP:
Incorporate 30 minutes of intentional walking into everyday. No matter if you’re just starting a fitness journey or you’re a seasoned vet that’s a great way to start getting benefits.
IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:
A fully equipped squat rack. I could certainly find a way to get every muscle group with that.
ALWAYS IN MY GYM BAG:
My earbuds. The right playlist is just as important as the right workout.
DREAM WORKOUT PARTNER:
Dr. Mike Israetel. The workouts I’ve seen him put people through are brutal.
MY GO-TO- SNACK:
A gigantic bowl of air-popped popcorn — very few calories and lots of volume.
ONE FOOD I CAN’T LIVE WITHOUT:
Bacon. Hands down, no questions asked.
WHAT KEEPS YOU MOTIVATED:
Honestly, the members who take my classes and my clients. In the classes, we feed off of each others energy, even on the days we are tired we make it work and have fun doing it. Seeing the excitement from my training clients when they make a big lift or see the changes in their body is very motivating.
SETBACKS:
The loss of my studio, but that resulted in my working at Club4, and I’m better for it.
GOALS FOR THE YEAR AHEAD:
The short-term goal is to get to 10% body fat. My long-term goal is to be healthy and mobile enough to play with my grandchildren when that time comes.
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.
