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 your game?
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.
Martina Ashmore, NP Owner
HeartCare. Better Together.
Listen
to your heart.
Our cardiovascular team can tell you what it is saying.
If you’re experiencing any of the symptoms of heart disease, let’s listen to your heart. Our experienced heart care team is ready to partner with you to provide some of the best heart care treatments available. Our nationally recognized heart care includes:
• Peripheral artery disease and vein services
• Invasive and interventional cardiovascular testing
• Electrophysiology services
• Heart screenings
Main Locations
Saint Francis Cardiology Associates – Memphis 6005 Park Ave., Ste. 500B Memphis, TN 38119
Saint Francis Cardiology Associates – Bartlett
2996 Kate Bond Rd., Ste. 305 Bartlett, TN 38133
Satellite Locations
300 S. Rhodes St. West Memphis, AR 72301
902 Holiday Dr., Ste. 106 Forrest City, AR 723354
7243 Hwy. 64 Oakland, TN 38060
99 Doctors Dr., Ste. 700 Munford, TN 38058 9947 Wolf River Blvd., Ste. 110 Germantown, TN 38139
To schedule an appointment with Drs. Baloch, Janjua or Watson, call 901-300-2971.
To schedule an appointment with Drs. Das or Okolo, call 901-683-6925. Learn more at SFMP.com
Pranab Das, MD Joseph Okolo, MD Andrew Watson, MD Zulfiqar Baloch, MD Muhammad Janjua, MD
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
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.
Maya Smith | Contributing Writer
Maya is a native Memphian who is passionate about living well and helping others do the same. She is a fitness instructor and personal trainer at a local gym. In her free time, Maya enjoys kayaking, photography, swimming, and enjoying the outdoors.
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.
Beth Wilson | Contributing Writer
Beth Wilson is a native Memphian and the Founder and CEO of Wilson Public Relations. She is an avid runner and hot Pilates enthusiast, and is extremely passionate about her work and the Memphis Tigers. She also enjoys traveling, speaking about and mentoring others on their entrepreneurial journey, and advocating for women and mental health.
MOGA Wolfchase
MOGA DeSoto
Introducing the OrthoSouth Spine Institute, the First of Its Kind in the Mid-South
The Intersection of Neurosurgery, Orthopedics & Rehabilitation for Comprehensive Spine Care
OrthoSouth proudly announces the opening of the OrthoSouth Spine Institute, a pioneering center for spinal care that stands out as the only Mid-South practice to house a comprehensive, multidisciplinary team of spine specialists at a single practice. This new institute is set to redefine spinal health care by providing a holistic, personalized approach to diagnosis, treatment, and rehabilitation for all back and spine-related conditions. Together, the surgeons and providers of the OrthoSouth Spine Institute form the region’s largest spine specialty center.
The OrthoSouth Spine Institute brings together an elite team of neurological spine surgeons, orthopedic spine surgeons, physiatrists, non-operative orthopedic physicians, advanced practice professionals, and physical therapists. Our physical therapists are uniquely trained in a broad range of therapeutic techniques, including the McKenzie Method, renowned for its effectiveness in treating spinal disorders. With the additional support of state-of-the-art advanced imaging technologies, this diverse team collaborates closely to ensure that every patient receives personalized, progressive care tailored to their specific needs.
Kim Jenkins, CEO of OrthoSouth, emphasized the experience-driven model of the new program. “Navigating pain and spine care can be a complicated and often frustrating journey for patients, starting from the uncertainty of which specialist to consult. Our new model is designed to simplify this process for patients, ensuring coordinated care and a consistent, personalized experience for the patient at every stage of treatment. From the beginning, OrthoSouth has been committed to transforming the patient
experience, making it easier for our patients to get the help they need quickly and efficiently. The Spine Institute is a further deepening of that commitment.”
Dr. Raul J. Cardenas, one of two neurosurgical spine surgeons at the new institute, added, “Integrating various spine specialties under one roof is a game changer for the patient experience. We guide patients and their primary care doctors through the care continuum, from conservative non-surgical approaches to complex surgery, if needed, ensuring they receive the appropriate treatment for their condition.”
Dr. Sam Schroerlucke, another spine surgeon and key team member, commented, “Having a comprehensive multidisciplinary center right here in the Mid-South will help foster an environment where knowledge and expertise flow freely, directly enhancing the care we provide. Our goal is to ensure that anyone suffering from any form of spine-related discomfort receives the most comprehensive and empathetic care
possible. Here, we have the tools and the team to make that happen.”
Patients suffering from neck pain, back pain, shoulder or arm pain, hip pain, or any form of weakness or numbness in the limbs will find a unique and complete spectrum of care at the institute, from physical medicine to biologics to minimally invasive spine surgery, motion preservation surgery, all the way to complex spine surgery. Beginning with initial consultation through treatment and follow-up, the OrthoSouth Spine team is dedicated to guiding each patient to their best possible health and mobility.
With this initiative, OrthoSouth continues to lead the way in innovative solutions for musculoskeletal pain with a commitment to providing the best patient experience in the Mid-South and beyond.
The OrthoSouth Spine Institute is now open and welcoming new patients. To learn more or schedule an appointment with the OrthoSouth Spine team, call 901.641.3000 or visit Orthosouth.org.
With
No-cost assessments available 24/7. Call 901-355-0381 or visit lakesidebhs.com for more information.
D1 Training Introduces Premier Athletic-Based Fitness Concept to Lakeland
Local Couple Opens State-of-the-Art Fitness Facility for Youth & Adult Athletes
D1 Training, a leading fitness enrichment concept utilizing the five core tenets of athletic-based training, recently opened a new location in Lakeland at 9811 US-64. The new group fitness facility employs a sports-science-backed training regimen led by certified trainers to help people of all ages achieve their sports and fitness goals.
Chris and Kira Nettleton join a roster of impressive existing franchisees, including professional athletes like Kylie Fitts and Jordan Gay. Additional franchise partners include notable figures such as Super Bowl MVP Von Miller, Tim Tebow, and Michael Oher.
The Nettletons have a deep-rooted passion for helping young people reach their full athletic potential. Kira, a seasoned personal trainer with over 15 years of experience in CrossFit and strength and conditioning, has dedicated her career to empowering young athletes. She combines her expertise with her role at the local high school to guide students toward their fitness goals.
Chris is an Army Combat Veteran with a unique blend of business acumen and athletic dedication. While building a successful career as a retail buyer and strategic business planner, he simultaneously poured his heart into coaching wrestling at the local middle school, nurturing the program from the ground up. His commitment to fostering young talent is evident in the program’s success and the confidence it instills in its athletes.
While the opportunity to work with more young athletes on a broader scale was a huge draw for D1, the Nettletons were also motivated by their three children. Their middle son has long been passionate about weightlifting, winning two TN state championships and qualifying for nationals. In 2022, he was diagnosed with Addison’s disease, and the symptoms ended his run at a high-level national event and subsequent training at that level. Franchising with D1 Training provides their son with the opportunity to work alongside them.
The couple’s oldest son has also had an amazing journey. Now 20, when he was younger, he had a major brain and spinal cord surgery that forced him to learn everything again. However, the surgery and journey gave him a huge drive to get back to being himself. He turned to wrestling, found his passion, and excelled.
“We’ve witnessed firsthand how D1 Training has ignited a spark in young athletes, propelling them to new heights of performance and instilling a lifelong love of fitness,” said Kira. “Our goal is to empower the next generation of champions, and we’re thrilled to
offer our community a world-class facility where dreams are transformed into reality.”
D1 Training offers four age-based programs, including Rookie (ages 7-11), Developmental (ages 12-14), Prep (ages 15-18), and D1 Adult. Each fitness program is based on the five athletic-based tenets: dynamic warm-up, performance, strength program, core and conditioning, and cool down. Outside of group workouts, D1 Training offers group, semi-private, and one-on-one training with world-class coaches. The goal is simple: to continue training athletes dedicated to their sport or fitness goals, regardless of age or athletic background.
Founded in 2001 by former NFL player Will Bartholomew and based in Nashville, D1 Training began franchising in 2017. The popular fitness brand has grown to more than 100 locations currently open, with over 250 additional locations in various stages of development. The brand was recently ranked in Entrepreneur Magazine’s Franchise 500, named a Top 30 Gym in America by Men’s Health Magazine, and appeared on The Inc. 5000, which ranks the fastest-growing private companies in the nation. D1 Training has been endorsed by the NFL Players Association as an approved training facility and is a preferred partner of the National Academy of Sports Medicine. D1 Training is actively seeking qualified, community-minded franchisees with a passion for the fitness industry to continue its growth through single and multi-unit franchise deals.
For more information on D1 Training Lakeland, please visit D1training.com/lakeland or call 901.669.3713.
HAPPY PLACE :
my kayak
Introducing Let’s Gym: A New App to Energize Memphis’ Fitness Community
Let’s Gym is a revolutionary new fitness app born out of a personal journey of finding motivation and connection. Inspired by the founder’s experience moving from Memphis to Denver and struggling to stay motivated without workout partners, Let’s Gym is designed to help users stay engaged, find local workout buddies, and build a support network that keeps fitness fun and consistent.
BRINGING FITNESS BACK TO ITS ROOTS IN MEMPHIS
Memphis holds a special place in the heart of Let’s Gym, as it’s where the idea was first conceived. To give back to the community that inspired its creation, Let’s Gym is launching first in Memphis, offering a suite of innovative features tailored to the city’s fitness enthusiasts.
THE APP INCLUDES:
• AI-GENERATED WORKOUT RECOMMENDATIONS: Personalized suggestions to keep fitness routines fresh and effective.
• DISCOVERABLE WORKOUT EVENTS: Easily find local fitness meetups and events happening around Memphis.
• COMMUNITY FORUM: A space for Memphians to discuss fitness goals, share tips, and celebrate progress together.
WHY THIS MATTERS FOR MEMPHIS
Let’s Gym is more than an app — it’s a movement to strengthen personal wellness and community bonds in Memphis. By making fitness accessible and social, Let’s Gym empowers individuals to achieve their goals while fostering meaningful connections.
As part of the launch, Let’s Gym is partnering with local gyms, trainers, and fitness influencers to expand the resources and support available to its users.
JOIN THE MOVEMENT
Let’s Gym is now available for download in the App Store or letsgym.io. Be part of the Memphis fitness revolution and experience how staying active can bring people together.
By Shlomit Ovadia
Trusting the Process
Healing begins with compassion, the driving force behind Shandra Saulsberry, APRN, MSN, PMHNP-BC. The Board-Certified Psychiatric Nurse Practitioner is on a mission to destigmatize mental health and make care accessible, one patient at a time.
Her telehealth practice, The Process Psychiatry and Wellness, serves teens through adults, treating a range of mental health concerns, including mood and anxiety disorders, depression, and ADHD.
“I’ve always been intrigued by psychiatry,” she explains, reflecting on how misconceptions in her community sparked her interest. “In Black communities, people often dismiss mental health struggles as someone being ‘crazy’ or ‘just going through a phase,’ and I wanted to explore what those labels really meant.”
Starting her work in geriatric care, Shandra saw firsthand the widespread but often overlooked mental health needs of elderly populations, like depression and loneliness, which can impact any age, race, gender, or demographic.
Equipped with this knowledge, Shandra approaches her patients — many of whom are reluctant about medication due to stigma — with tremendous care. “I strive to understand their perspectives and the reasons behind their feelings,” she says. “Then, I gently explain how medication might support their well-being and mental health journey.”
Patients come to Shandra through therapist referrals or independently, unsure about diagnoses or treatment. “I educate them about psychotropic medication,” she says, acknowledging that some may need temporary medication while others require trial and error to find the right fit.
In the last decade, Shandra has seen positive changes in access, such as virtual care for rural patients, sliding-scale pricing, and a growing conversation around mental health on social media.
Of the growing number of podcasts and Instagram accounts raising awareness of mental health, especially those featuring people of color, Shandra hopes everyone will feel safe and empowered to seek care, particularly in communities that face added barriers. “We often believe we have to carry these feelings alone,” she says.
“When talking with peers and family, I encourage a new perspective on therapy and boundaries,” she says, emphasizing that no one should feel pressured to share their diagnoses.
The mental health field is also becoming more diverse. “It’s not unusual for patients to say, ‘I chose you because you’re Black, and I felt more comfortable reaching out,’” Shandra observes. “People value providers they can relate to,” Shandra notes.
For those concerned about taking medication, Shandra offers GeneSight testing, a way for people to learn how their genetics may play into dosage amounts and responses to certain medications.
The Process Psychiatry and Wellness is currently accepting new patients Monday through Thursday. “I chose the name The Process Psychiatry and Wellness for my practice because healing is a journey,” she shares. “It’s not about striving for perfection; it’s about trusting the process.” 901.602.2935 • Theprocesspsychiatry.com
By Cindy Wescott, LCSW
What is Emotional Balance and
How is it Related to Our Mental Health?
Our ability to understand and balance the vast array of human emotions with which we’ve been blessed is an important cornerstone in the study of human behavior and mental health.
The struggle to balance our emotions by ignoring, denying, overcoming, or expressing fewer emotions is often described by individuals seeking therapy. They fear that they have failed because they are depressed, despite “having so much to be grateful for,” or believe they should “stop being afraid” or “stop overreacting and getting so angry” at the people they love. They believe they should practice positivity and shut down negative emotions, rarely aware of the relationship between their symptoms and the emotions they suppress and control.
Emotions are embedded in our DNA and are integral to what we call intuition. “Feeling our feelings” indicates that we are moving through the body’s innate process of healing. Our bodies know the way, the same as it knows the way to heal a broken bone or to digest our food.
Many of us were told by the adults in our lives (and they by the adults in their lives) that our emotions are good or bad, right or wrong, and if we “should” or “shouldn’t” be feeling them. This unconscious abandonment of emotions in ourselves may cause us to react with judgment and fear when someone else expresses them. Unacknowledged feelings can result in anxiety or manifest in distorted and unhealthy behaviors, physical illness, emotional numbing, mood swings, and the loss of joy in our lives.
How can we develop a healthier relationship with our emotions, and how can we learn to identify, accept, and balance our expression of them?
As we practice “listening” to our emotions and bringing our attention back to ourselves, we quickly learn that it is often our resistance to emotions that results in imbalance. Mindfulness, meditation, and various practices such as tai chi, conscious breathing, and yoga can be helpful. The simple willingness to “hear” our emotions often brings immediate relief.
Emotions are innate and are present in all humans. We can think of them as messengers who assess our environment, communicate to us what we need or want, where to place our attention, and what actions to take.
• ANGER motivates us to act when we need to protect ourselves, our values, or someone we love.
• SADNESS moves us toward accepting change and brings depth and meaning to our lives.
• FEAR tells us to pay attention to situations of danger or threat in our environment.
• HAPPINESS/JOY helps us to feel alive, slow down, and experience the gift of being fully in the moment.
Categorizing our emotions as “allowed” and “not allowed” can lead to emotional numbing and a sense of disconnect with ourselves and others. Who we are, including our emotions, are never mistakes.
Cindy Wescott, LCSW is the Director/Facilitator of Grief and Trauma
2
1
By Justin Griner, PharmD, MBA, BCPS
How can you ensure you’re using your medications safely and correctly?
Taking prescription medications as instructed is key to managing chronic and acute illnesses. But how do you know you’re using those medications safely?
As a pharmacist, I encourage patients to ask me and their provider specific questions or concerns, but there are general rules to follow.
Should I take my medicine at the same time every day?
You usually have a little wiggle room. Staying consistent is ideal, but being off by an hour or two typically won’t make much difference.
Your pharmacist and provider will tell you if your medication requires a precise schedule. For example, some thyroid medications must be taken before breakfast.
Should I take my medicine with water?
That’s almost always the best choice. Most medications were designed and studied when taken with water.
Water won’t change how the medication breaks down in the stomach or how it’s absorbed, but soda, coffee, and other beverages might have adverse interactions.
If you occasionally take it with soda or coffee, that’s okay, but water is best unless your provider or pharmacist specifically says otherwise.
Can I take medicine right before bed?
Pills can get stuck in your esophagus if you lie down and don’t let gravity do its work. That can cause erosion.
Give yourself at least 30 minutes between swallowing a pill and lying down.
If I take multiple medications, can I take them all at once?
It’s usually fine, but ask your pharmacist about reasons not to, like adverse reactions between drugs.
That’s why I recommend getting your medications from one pharmacy.
If you see several doctors for different conditions, they may not be aware of all your medications — but your pharmacist is.
What is the best way to dispose of medications?
If you have easy access to a pharmacy, look for take-back or disposal programs.
If not, put the medication in a gallon-size jug, fill the rest with coffee grounds or cat litter, and then place it in the trash.
The idea is to make it so no animal, child, or adult is tempted to consume the medication.
What if I can’t afford my medication?
If your insurance doesn’t cover your medication or it’s too expensive, your pharmacist can help find another medication that works the same and costs less.
We can also find manufacturers’ programs to help cover certain medications and can identify patients who currently don’t have insurance but may qualify for insurance.
Should I stop taking my medication if it causes side effects?
If they’re minor, probably not. Talk to your pharmacist or provider so we can help you alleviate those issues.
Remember, the condition the medication treats is typically more serious than the side effects, so it’s important to keep taking your prescription.
LEARN MORE!
Getting to know your pharmacist can help you take control of your health. It’s important to understand your medications and why you should take them, and I encourage patients to talk to us about questions or concerns.
Learn more about Regional One Health Outpatient Pharmacy’s expert, convenient services at Regionalonehealth.org/outpatient-pharmacy.
Justin Griner, PharmD, MBA, BCPS, is an emergency department clinical pharmacist.
UNLOCK YOUR ACTIVE LIFESTYLE
W e are dedicated to providing w arm, compassionate care to each individual throughout their healing journey W e pride ourselves on providing evidencebased, comprehensive and holistic care to patients across the lif espan
At Next Day Access, we believe that mobility challenges shouldn’t hold you back from living life to the fullest. Our range of innovative, high-quality accessories is designed to help you stay active, independent, and adventurous. From custom ramps, stairlifts, elevators or other modifications, we create personalized solutions that empower you to live freely and confidently in your own space.
OUR PRODUCTS EMPOWER YOU TO:
• STAY ACTIVE WITH EASE AND CONFIDENCE
• ENJOY OUTDOOR ADVENTURES WITH SPECIALIZED EQUIPMENT
• ENHANCE DAILY MOBILITY WITH ERGONOMIC, STYLISH SOLUTIONS
• DON’T LET LIMITS DEFINE YOU. WITH NEXT DAY ACCESS, YOUR POSSIBILITIES ARE ENDLESS.
By Taylor Somerville
Breathing Through Stress
Would you pay for a pill that reduces blood pressure, anxiety, and more without the negative side effects?
Most people would jump at the chance, and pay a lot, to take such a pill. But here’s something even better: you already possess this powerful tool that can do those things — your breath.
With practice, breathwork can transform many aspects of our lives, including but not limited to:
• Responding to stressors in life calmly and rationally.
• Boosting energy without the need for caffeine.
• Helping us fall asleep faster and stay asleep.
Breathing holds a unique position in our body’s functioning. It’s the only system that operates both automatically and under our conscious control. From our first moment to our last, breathing sustains us without thought, making it our body’s top priority. The breath is also a powerful tool for changing our mental and physical state — a fact that most of us never learned growing up.
For thousands of years, cultures worldwide have used breathing techniques to alter their psychological and physiological states, improve well-being, and decrease stress. Modern science confirms what ancient practitioners knew: controlled breathing through breathwork is a powerful skill that can significantly benefit us.
By way of example, when we are stressed, our breathing typically is shallow and rapid, as our sympathetic nervous system
(aka fight or flight) is activated. On the contrary, when we are in a calm state, our breath is slow, and we breathe through our nose, activating the parasympathetic side of the nervous system, rest, and recovery. This is a two-way feedback loop; we can breathe ourselves into a calm state.
Through breathwork, we can train ourselves to activate our body’s relaxation response, even in stressful times when it naturally wants to go into fight or flight.
While breathwork takes practice, here are a few simple tools you can incorporate to break free from chronic stress:
• Breathe through your nose, not your mouth.
• Slow down your breath rate.
• Focus on breathing from your lower abdomen, not your upper chest.
These simple shifts can lower your heart rate, reduce blood pressure, and decrease stress hormone levels, putting you in a calm, focused state.
Once you’ve mastered these basics, you can explore specific breathwork techniques to achieve different results, for example:
• Box Breathing: Inhale for four counts, hold for four, exhale for four, hold for four.
• 4:7:8 Breathing: Inhale for four counts, hold for seven, and exhale for eight.
The key to reaping the benefits outlined above is consistent practice. If you are new to a breathwork practice, start with five minutes of conscious breathing daily to build a foundation for better mental
health. Then, look for opportunities to incorporate breath awareness throughout your day — while waiting in line, during your commute, or before important meetings.
Breathing is the bridge between body and mind, offering a direct path to mental clarity and emotional balance. In our world of growing mental health challenges, this simple, natural tool remains one of our most powerful allies in maintaining psychological well-being.
Symmetrysyndicate.com Symmetry.live
IG: @taylor__somerville @symmetry.live
Taylor Somerville is a breath and performance coach. Taylor founded Symmetry in 2018 after working in the investment business for 15 years. Symmetry helps busy people like you take back control of their lives so they have more time, more energy, and less stress. Symmetry has worked with numerous companies, such as Nike, Faherty, and Cushman Wakefield - Commercial Advisors.
By Lee Ann Foster, MS, LMT
Neurotherapies & Depression
Depression is a complex issue, and the root causes of depression differ for each person.
Situational depression accompanies difficult life circumstances. It can be acute or chronic. It’s important to help people through these experiences with personalized care that includes helping them create sustainable, enjoyable, healthy habits. Important habits that influence mood regulation include sleep patterns, diet, body movement, being in nature, enjoyable activities, supportive social interactions, and finding a counselor who is a good fit.
Some depression is related to chronic childhood trauma. Some children exhibit anxiety and depression from a young age. But some grow into very functional adults until their coping skills break down as they age, or as more stressors occur and overcome their resilience.
Some depression is related to inflammation, low Vitamin D, nutritional deficiencies and imbalances, and physiological conditions. In these cases, it is good to seek the help of a truly integrative provider who understands the Mind Body Spirit connection and can work with a person to figure out all the pieces to their unique depression puzzle and address them in a way that helps solve those root causes rather than just suppress symptoms with medications.
Neurotherapies are very helpful for all types of depression as they retrain the brain and nervous system’s habits. Early trauma trains the nervous system to be hyper-vigilant and overactive as a survival tool. Neurotherapies, especially those highly personalized and based on a well-done and expertly read brainmap, are the safest and most effective way to address these dysregulations.
At NeuroSource, we take an integrative approach, using Neurofeedback and Neurostimulation, Frequency Specific Microcurrent, Craniosacral Therapy, Wellness Coaching, psychological testing, and counseling. We also refer our clients to integrative and functional medical providers who can help them optimize their physical health in service of alleviating their depression.
Our Neurotherapies are personalized and guided by an expertly read Quantitative EEG brainmap. Our therapies are scientific, non-invasive, safe, and effective. We target the parts of the brain and nervous system that the brainmap reveals are functioning sub-optimally, and we use these tools to train those areas and networks to function more optimally.
Everything we do is cooperating with the body, giving it the information and energy it needs in very safe and targeted ways, and supporting it in its miraculous ability to self-heal.
Is Neurotherapy going to work for everyone?
No. There is no one-size-fits-all approach.
Neurotherapy requires that a person be able and willing to participate in their own care. The most effective Neurotherapies are combined with lifestyle changes to optimize overall health and well-being.
However, we have seen many children and adults who were not willing to adjust lifestyle habits at the beginning of their Neurotherapy training program, but as their brains and nervous systems became more regulated, they were able to shift into healthier habits.
For a free phone consultation or to learn more, visit neurosource.net or call 901.624.0100.
901-907-0246
What Dr. Goldberg can help with:
• Pregnancy and birth prep
• Postpartum recovery
• Painful sex
• Separate abs (diastasis recti)
• Body pain & injury
• Bladder & bowel control
• Menopause & perimenopause
• Pelvic organ prolapse
• Vaginoplasty prep & recovery
• And much more! 2868 Summer Oaks Drive,
Learn more about Origin:
GARMIN VARIA™
This rearview radar with tail light pairs with your Garmin bike computer or smartphone to alert you of vehicles approaching from behind. Keep yourself and your bike safe during your rides without adding bulky gear to weigh you down.
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SHOKZ BONE-CONDUCTING HEADPHONES
The Ultimate Workout Companion! Shokz Bone-Conducting Headphones deliver highquality sound while keeping you aware of your surroundings — perfect for workouts, outdoor adventures, and even swimming! Listen to your favorite music or podcast, or take a call, all while staying safe and connected. A gift that keeps the beat going strong!
Starting at $85 / Victory Bicycle Studio / victorybicyclestudio.bigcartel.com
GOODR OG RUNNING SUNGLASSES
These lightweight, durable sunglasses are perfect for a long summer run or a bright, sunny winter morning. Available in many fun colors and styles at a price point that is perfect for a stocking stuffer!
$24.95 / Grivet Outdoors / grivetoutdoors.com
BROOKS UNISEX HERITAGE POM BEANIE
Stay warm during your cold winter runs with proper headgear, like this Brooks beanie. Warm and washable but stylish and offered in a number of colors and patterns, this gift is perfect for the allseason runner or the power walker in your life.
Give the gift of a new workout set from popular, dependable brands like Spirtual Gangster, lululemon, and Beyond Yoga, among many others. Shop in-store at Hot Yoga Plus to see their stylish wardrobe offerings for workouts and lounging.
Starting at $50 / Hot Yoga Plus hotyogaplus.com
THE OUTDOORSY ADVENTURERS
LIFORME YOGA MAT
This mat is recommended by yogis everywhere for its exceptional grip, revolutionary alignment guide, and long-lasting, eco-friendly materials. Gift to the yogi or mat Pilates enthusiast in your life; with proper care, this high-quality mat can last for years.
$140 / Hot Yoga Plus / hotyogaplus.com
DRIP YOGA MAT
Drip yoga mats are made from high-quality, eco-friendly materials, making them a sustainable and thoughtful gift. Their non-slip surface ensures excellent stability and comfort during yoga, Pilates, or any workout. Plus, they’re easy to clean and maintain, adding convenience to any fitness routine.
$85 / Dose Hot Pilates & Yoga / dosepilatesyoga.com
GSI HALULITE MICRODUALIST COOK SET
This uber-efficient nesting cook set includes a cooking pot, a strainer lid, two bowls, two insulated mugs, two sip-it lids, two Telescoping Foons, a stove bag, and a welded sink-stuff sack. Everything you and your climbing buddy need – without the weight penalty.
$54.95 / Outdoors Inc. / outdoorsinc.com
Weighing less than 10 ounces, the SuperSub Hammock shaves weight without sacrificing comfort. It can hold up to 300 pounds and is designed with ripstop nylon and aluminum toggles to provide comfort and strength.
$84.95 / Outdoors Inc. outdoorsinc.com
GLOW THIS SEASON
GUA SHA FACIAL
Achieve a lifted, radiant look with our Gua Sha Facial, loved by celebrities for its anti-aging, detoxifying benefits. See immediate results in fine lines, puffiness, and complexion. Treat yourself to our special holiday. 15% off! $123.25 (Reg. $145)
Treat your loved ones to the gift of gorgeous lips this holiday season! The Revanesse Clear Lip Plumper ($39) is specially formulated to deeply moisturize, nourish, and stimulate collagen production for an instant plumping effect. It enhances natural lip color, redefines contours, and creates a firmer, fuller appearance. Regular use makes lips look healthier, more defined, and beautifully nourished. A perfect stocking stuffer or beauty must-have for anyone who loves a little extra glam!
Glo Medical Aesthetics / 901.552.3461 glomedmemphis.com
GIVE THE GIFT OF GLOWING SKIN
SkinPen microneedling is a minimally invasive, FDA-cleared treatment that boosts collagen production to improve skin texture, tone, and reduce wrinkles or scars. Suitable for all skin types, it offers quick results with minimal downtime. Holiday Special $405.
Laser Aesthetics Body and Wellness / 901.388.8887 laserbodywellness.com
HYDRINITY LUXE LIP THERAPY
Treat your lips to Hydrinity Luxe Lip Therapy this holiday season. Powered by Triple Hyaluronic Acid and next-generation sphere technology, it deeply hydrates, enhances natural volume, fights signs of aging, and protects against environmental stressors, all for $48. Perfect for anyone looking to elevate their lip care routine!
De La Belle Wellness and Spa
901.459.3338 / delabelle.net
CLASSIC LASHES
Pamper that special someone this holiday season with a Full Set of Classic Lashes for just $99. Gift cards are also available upon request, making it the perfect present for anyone on your list. Call today to schedule an appointment.
Club Beauty / 901.619.8758 / clubbeauty901.com.
BOTOX
Self-care looks good on you! Give yourself the gift of confidence with holiday Botox pricing at just $11/unit for Members and $13/unit for Non-Members. Book now to treat yourself or a loved one to a radiant, refreshed look — because this year, it’s all about you.
ZupMed / 901.701.7010 / zupmed.com
THE JACK OF ALL TRADES
LMNT 30 PACKS
“LIGHTS
OUT” CBD GUMMIES
How about gettin’ some rest? These are made 100% for sleep and recovery and from 100% locally grown hemp extracted here in Memphis. Whether it’s to recharge after a long workout or ease holiday stress, these Memphismade gummies are a surefire way to unwind. Perfect for anyone in need of a little “Lights Out” magic.
Available in a Trial sized “Weekend Recovery” 3 Pack for $10 and a “30 Day Supply” for $60 Victory Bicycle Studio victorybicyclestudio.bigcartel.com
LMNT is a tasty electrolyte sports drink taking the athletics world by storm. They contain all of the electrolytes you need after a workout without all the unnecessary additives and sugars often found in other sports drinks. LMNT is well-recognized by all types of athletes and would make a perfect stocking stuffer during the holiday season!
$44.95 / Grivet Outdoors / grivetoutdoors.com
This indulgent body oil is a perfect way to moisturize after a shower or to refresh dry skin any time of day. It is crafted in small batches with organic ingredients, including lavender buds and vanilla bean-infused sweet almond oil. It’s the perfect little happy for the natural skincare lover in your life, and the bottle can be refilled in-store. $18.
Boshi Botanicals / 901.538.0108 boshibotanicals.com
JUNIPER RIDGE INCENSE
Take the scent of calm from our HAUS to your house this holiday season with these Juniper Ridge incense. It’s the perfect stocking stuffer or happy for your co-worker or friend. Pairs well with a gift card to mind/body HAUS.
$12 / mind/body HAUS mindbodyhaus.com
By Zoe Harrison
Photos by Tindall Stephens
PUTTING MIND OVER MATTER
Jason Heinrich started running to give back to St. Jude but did not realize in a few short years that he would make his mark on the Memphis Ultra Marathon community. Born in Arkansas but raised in Memphis, Jason grew up playing sports but was never a dedicated runner. When he began playing rugby in high school at White Station, he became more accustomed to running. However, after high school, Jason lost interest in running and did not foresee returning to the sport. This changed in 2021 when Jason decided to run the St. Jude Marathon to raise money for the hospital.
At the time, Jason’s three-year-old daughter Genevieve was diagnosed with immune thrombocytopenia (ITP), a blood disorder that causes a low platelet count. She was treated at Lebonheur, and her treatment was eventually transferred to St. Jude, where Jason and his wife were blown away by the incredible treatment their daughter received. “Being from Memphis, you hear about the amazing things the St. Jude nurses and staff are doing for their patients, but seeing it firsthand is incredible,” Jason says. Jason remembers that because Genevieve’s favorite color is pink, her nurses would wear pink scrubs during checkups. Seeing how far above and beyond they went for Genevieve and their patients, Jason wanted to find a way to give back. “My wife suggested I try to run the marathon, and that training is really when I fell in love with distance running,” Jason remembers.
Jason trained for about six months, waking up between 3:30 and 4:00 a.m. every morning to get his miles in. He soon completed his first 5K, 10K, and made it to marathon day in 2021. “Running through the hospital and seeing how huge it is for our community made the run mean so much more for me,” Jason says. He fell in love with the sport and recognized the benefits of the mental clarity he found during his early morning runs.
Soon enough, Jason was itching to run even further and challenged himself to try an ultra-marathon. In March 2023, Jason ran his first 50-mile ultra marathon, the Cancer Kickers Big Buffalo 50, where he finished third in his division. Since then, he has run the Arkansas Traveller 100 Miler in 2023, which he finished in 23 hours, and the Big Buffalo 50 in 2024, where he got third overall. This past summer, while running the Arkansas Traveller 100 Miler for the second time, Jason had to drop out at mile 40 due to improper fueling. “My pride was hurt, so I doubled down and did the No Business 100 and finished in 31 hours, then the following Saturday did the Natchez Trace 50 miler, to finish out the miles I did not complete in Kentucky,” Jason says.
As he continuously prepares for his next ultra, Jason often runs 10 miles in the morning and six in the afternoon. He is also conscious of staying on his feet for most of the day, which is easy to achieve through his career at Next Day Access, where he works to deliver and professionally install mobility equipment, including wheelchair
ramps, stair lifts, grab bars, vehicle lifts, lift chairs, and more. “I am lucky to work for a company that is so incredibly open and supportive of my running goals and has given me space to do these long races. We’re a company specializing in keeping those with physical ailments mobile in and out of the house, so it’s an obvious reminder to me to be grateful for my physical health,” Jason says.
When asked what keeps him motivated, Jason recognizes his family as his main source of inspiration. “As a dad of four, with a fifth on the way, everything I do comes back to my kids. When I run ultras, I hope my kids see that their dad can do really challenging things and that they can, too. These ultras can be a metaphor for life and a reminder that you can make it through things that may seem impossible.”
Jason has no plans to slow down any time soon and has big goals for his future as an ultra runner. His dream races are eventually running the Ultra-Trail du Mont-Blanc (UTMB) Ultramarathon in Switzerland and the Leadville Ultra in Colorado. “Many ultra runners don’t hit their peak until their 40s or 50s, so I know I can keep improving. It’s such a mental sport, and my mind gets stronger with each race.”
Jason also aims to support the running community further by becoming a marathon pacer for visually impaired runners. “This is something I’m very passionate about, as I came to Next Day Access to help people become more mobile. I didn’t expect they’d be so supportive of my personal running goals, and their willingness to sponsor me has been a huge encouragement.”
By Beth Wilson
Photo by Tindall Stephens
Journey to Becoming a Local Fitness Influencer
Monique Walker ’s wellness journey is a testament to resilience, reinvention, and community impact. At 45, she stands as a pillar of health in Memphis, having shed over 100 pounds in a life-changing transformation. Today, as the Group Exercise Coordinator for the City of Memphis, Monique leads free classes across community centers to encourage Memphians to embrace a healthier lifestyle.
REDISCOVERING A LOVE FOR MOVEMENT
Monique’s path wasn’t always paved with success. In her younger years, she was active in cheerleading, gymnastics, and dance. But after high school, like many, she faced the challenge of maintaining her fitness. “I gained the freshman 15, but it was more like the freshman 30,” she recalled.
It wasn’t until she relocated from California to Memphis at 30, following the birth of her daughter, that things began to change. The turning point came unexpectedly when she was invited to audition as a dance fitness instructor at Life Time in Collierville. “I was green and had never taught this style class before,” she said. Despite her inexperience, the manager saw potential in her and hired her on the spot. That opportunity sparked her love for fitness and set her on a course to becoming an influential voice in the space.
FINDING HER GROOVE
Monique dove into teaching with enthusiasm and especially enjoyed dance cardio. But when she started exploring new class formats like strength training and yoga, she found them difficult to master. “I had to decide if I was going to dig in and do the work to get better,” she stated, “And that’s exactly what I did.” Monique’s persistence paid off as she took the time to learn from veteran instructors and refine her skills. She became a certified yoga teacher, AFAA Primary Group Fitness instructor, and Schwinn Indoor Cycle instructor.
However, the journey wasn’t without obstacles. Monique battled with imposter syndrome, feeling out of place in an industry that often highlights a particular physique. “Fitness wasn’t always body-inclusive,” she explained. “Sometimes, I feel like I’m fooling myself because I don’t have a societally approved physique.”
But over time, she recognized that her story and authenticity were a source of inspiration for others. “There is no destination island that we are going to arrive at. Instead, we press forward and don’t worry about what’s behind us.”
BEYOND THE PHYSICAL
For Monique, fitness isn’t only about physical transformation — it’s also about mental health and community. “After becoming a yoga teacher, I applied many teachings to my life,” she shared. She engaged in deep self-reflection, a process she described as “the hardest of all the work.” Yoga and fitness became her therapy, helping her to overcome life’s challenges by sweating out her worries.
Monique believes in a balanced approach to wellness. “I am definitely not a rule follower,” she reflected. She focuses on mindfulness rather than strict regimens, using tools like MyFitnessPal to stay on track. Despite a busy schedule balancing family life and work, Monique prioritizes exercise whenever possible, sometimes squeezing in a quick workout between classes. She also recognizes the importance of rest. Some days, achieving wellness means permitting herself to unwind with a Netflix session.
BUILDING A HEALTHIER MEMPHIS
Now, as the Group Exercise Coordinator for the City of Memphis, Monique is passionate about making fitness accessible to everyone. “My main job is to bring free group fitness programs to our community centers,” she said. Her efforts promote physical health and build a sense of community among participants. She credits the dedicated attendees of her classes for inspiring her to keep going and offers this advice.
“Just start, and DON’T STOP! The biggest hurdle is beginning. Make your mind up about how you want to show up for YOU. Focus on your body, physical ability, and, most importantly, how uniquely awesome you are. Let that be the drive you need to stay determined, consistent, and focused!”
JOIN MONIQUE’S CLASSES
Monique offers a variety of classes at local community centers, aiming to cater to diverse fitness levels.
For more details on fitness classes across the city, visit Memphis Parks Health and Wellness at Memphisparks.com/activity/healthwellness.
By Maya Smith
Photos by Sean Davis
Sobriety Journey Leads to New Heights
Kim Mohundro is nine months sober from alcohol, and rock climbing with others who are also practicing sobriety has aided in her journey.
In the spring, she was struggling with drinking too much and decided to go to treatment. While Mohundro was in treatment, her husband, Josh, joined her for a family session and found out about The Phoenix, a national organization that mobilizes sober activities. Volunteers, like the Mohundros, organize and lead active meetups across the country, ranging from CrossFit sessions to pickleball matches.
Here, the Mohundros started a sober climbing meetup — The Phoenix’s first group in Memphis. The group launched in May and now meets every other Tuesday evening at Memphis Rox. Josh led the charge to start the group to support his wife and cope with his emotions during a tough time.
“Instead of just being angry about a situation, I was going to channel it this way,” Josh says. “It’s been therapeutic for me.”
The couple started climbing about two years ago, and now they can use their hobby to help Kim and others on their sobriety paths, no matter how far along they are or their reason for choosing sobriety. The only requirement is that participants are 48 hours sober.
“It’s a neat way to get together with people who are sober, whether they are in recovery, or doing sober October, or pregnant, whatever the case may be,” Kim says. “As long as it’s been 48 hours, you’re welcome.”
Kim says the group has been an avenue to build new relationships with people on similar journeys. Many social athletic activities often include drinking, which can be challenging to navigate or even a deterrent against participating, she says. But that’s never a concern at the climbing meetup.
“It’s nice to know you have a place where you can go and be with others who share your situation and mindset,” Kim says. “There’s no ‘Hey, you want a beer?’ You don’t have to deal with any of that.”
The meetups are not like traditional recovery groups, where addiction is at the forefront. “You don’t have to stand up and say, ‘My name is so-and-so, and I’m an alcoholic,’ which not everyone
loves doing,” Kim says. Instead, they start with a fun icebreaker, and then they climb.
“It’s nice to have an event that’s not AA or 12 steps or that kind of thing,” Josh says. “We can talk about recovery while climbing or giving someone a lift.”
The Mohundros give the group climbing tips and techniques, but a big part of their role as organizers is being the encouragers of the group.
“People might come with no experience, or they have a fear of heights, and we can try to help them overcome that fear,” Josh says. “And then we see them get up there and do something they didn’t think they could do.”
To find more sober activities in person or online, visit Thephoenix.org.
By Maya Smith
Photo by Tindall Stephens
A RELATIONSHIP END SPARKS NEW COMMITMENT TO FITNESS
For 75 days, Brandon Pollard worked out twice daily, followed a strict nutrition plan, increased his water intake, read daily, and took a progress picture.
Last year, a low point at the end of a seven-year relationship was the 30-yearold’s starting line for that routine. He was doing the 75-Day Hard Challenge, a fitness and mental toughness challenge meant to lead toward a healthier lifestyle. Working through the challenge laid the foundation for his newfound love for fitness and dedication to his health.
“I was familiar with the challenge but had never committed to it,” Pollard says. “I always had a reason to do the right thing and better myself, but the breakup drove me to start and stay with it.”
Pollard says one night, he was sitting on his couch watching YouTube videos when he scrolled across one of a man praising the 75-Day Hard Challenge for the way it changed his life.
“That night, I made up my mind that tomorrow I’m going to start, and that’s when I started, and I never looked back,” he says. “Constantly working out made me fall in love with it and just keep returning.”
During the 75 days, Pollard exercised for 45 minutes twice a day. He started his day with a four-mile run, finishing it with strength training, focusing on a different muscle group daily. He changed his diet, cutting out sugar, alcohol, and processed food. He drank a gallon of water, read ten pages of a non-fiction book, and took a cold shower daily.
Pollard says he felt free to focus on himself: “I think I valued my relationship more than I valued myself. And I realized that I couldn’t give up on myself just because the person that I felt was my person gave up on me. I recommitted to myself.”
Playing sports throughout his life, Pollard says he was used to working out but struggled to be disciplined and stay consistent. So, at the beginning of the 75 days, he wasn’t too focused on the end results. Instead, his main goal was consistency and completing the daily regime.
“I completed it, and it changed me tremendously,” Pollard says. “ I learned to believe in my abilities, to be consistent, and to do difficult things. It brought me out of the turmoil.”
Not only did he feel mentally stronger on day 75, but he was also 60 pounds lighter and had a 20 percent reduction in body fat.
A year later, Pollard keeps up his healthy lifestyle, still running and lifting, and has added yoga and hot pilates to his weekly routine.
Pollard says if he didn’t go through a breakup, he’s not sure he would have reached this point in his fitness journey.
He now wants to help other people, not only physically but mentally. To that end, he’s working to earn a virtual fitness coach certification.
“I want to help people know they can do hard things,” Pollard says. “I’ve been on that other side. I know what it feels like and what it takes.”
Follow Pollard’s journey, workouts, and motivation on Instagram @con_per_sistencefitness.
By Amanda Tompkins
Photo by Sean Davis
Living the Dream & Embracing ‘The Gift’
This month can quickly consume us as we prepare for the holiday season. In this busy time of trying to find that perfect gift for that special person, Sarah Albanese pauses for just a moment to reflect on a beautiful life lesson: “Everything in life is given to us as a gift. Sometimes, we may not see the gift or understand until many years later, but nothing just ‘happens’ by chance.”
At 47, Sarah is a self-proclaimed hobbyist. She plays golf, pickleball, and tennis, is a mother of three, and has enjoyed a career as an interior designer. She has always been a doer and a dreamer.
“Growing up, I’d always dreamed of having a pony.” It was in 2020 that her husband spurred Sarah’s dream into reality. “My family and I were in the midst of life during the pandemic and planning my daughter’s wedding when my husband looked at me one day and said, ‘You’ve always wanted a horse. You need to get a horse.’ I couldn’t believe it.” Although it seemed like an impractical pursuit in the moment, just a few months later, Sarah and her family would realize what a gift the timing was. In the wake of an unspeakable tragedy within her family, Sarah recalls, “Life had provided. We were enduring grief and loss together, in the barn, day after day with my horse, grooming her, communing, and rebuilding as a family.”
It would be three years before Sarah would begin riding. “It wasn’t until I began riding that I truly understood what passion is. I don’t think I could live a day without riding now. I am so lucky.” Sarah describes the connection with her horse as unexplainable. “We have spent so much time together and work together so closely; we are just one. I know what he is going to do, and he knows what I am going to do. It’s a bond that I am eternally grateful for.”
Her pursuit of riding also fostered a consistent workout routine. “I began going to the gym after I started riding lessons because I knew I needed to strengthen my core. After changing my vegan diet to include more seafood and working out six times a week, I lost 20 pounds.” Sarah participates in spin and barre classes and does weight training, among other things.
“I think every day, ‘I really get to do this?! This is my dream.’” She encourages that if you have your own dream, patience is sometimes necessary but is always worth it.
When asked where her energy comes from, she stated, “It’s rooted in my faith. I generally love life. I’m thankful for the life
I have and for life in general. When I am on my horse, I feel it is he and I against the world.“
In her midlife, Sarah has realized a lifelong dream. “My advice to women is we give so much to spouses, friends, children, be kind to yourself and don’t be afraid to reinvent yourself when the time is right. Age is just a number. Try something you’ve always dreamed of!”
The transformation of a childhood dream into a reality and true passion is one of the best treasures one can receive in life. Perhaps that is why it is no wonder, amidst serendipitous undertones of Sarah’s life, that the name of one of her horses is Reggie — short for Dem EL Regalo, translated from Spanish as ‘The Gift.’
By Zoe Harrison
Photo by Tindall Stephens
REVERSING AUTOIMMUNE CONDITIONS WITH DIET AND WELLNESS
Ten years ago, Mary Champion was unrecognizable to herself and her loved ones. She was nearly immobile and had been diagnosed with several autoimmune conditions, including rheumatoid arthritis, Multiple Sclerosis, systemic lupus, and diabetes. She was taking 32 pills and two shots a day, had gained nearly 100 pounds due to her steroid prescriptions and lack of mobility, and was struggling both mentally and physically. Mary, 70, is now active, has restored mobility, and feels healthier than ever — and is passionate about sharing her knowledge and experiences with taking her health into her own hands.
Growing up in Memphis, Mary was an avid runner, which helped her stay fit while training to join the Army at a young age. During her time in the military, maintaining fitness was mandatory. Mary thrived when remaining active, utilizing distance running to ensure she passed the military fitness requirements. Despite her high levels of fitness, Mary began experiencing symptoms like numbness in her legs after running and was eventually diagnosed with rheumatoid arthritis.
Her physical symptoms took a downward turn after the birth of her second son when Mary began running a 105-degree fever- which, as a retired Army nurse, Mary knew was much higher than a typical fever would ever be. After lots of tests and unanswered questions, Mary was eventually diagnosed with Multiple Sclerosis (MS), another debilitating autoimmune disease characterized by lesions in the brain that reduce physical function. The medication she was prescribed for her autoimmune conditions caused Mary to be lethargic and made it difficult for her to maintain her fitness. “I decided I needed to get some normalcy back into my life, and what I was doing at the time was not helping me to get any better,” Mary remembers.
Mary consulted with WellnessMD and found that doctors there helped her find solutions to regain function for good without the need for constant medication. In 2016, Mary began receiving infusion treatments at WellnessMD and immediately saw improvements in her physical symptoms associated with her
autoimmune disorders. Additionally, she changed her diet, focusing on whole fruits and vegetables and clean protein sources. “The improvements I have seen over the last eight years have been astonishing. I still have the lesions in my brain associated with MS, but my physical symptoms have completely healed,” Mary says. She lost over 70 pounds, started lifting weights, and all her diseases are in remission.
After her experience finding wellness, Mary returned to school for her master’s degree in nutrition. In 2017, Mary opened BetterLifeTraining (BLT) Fitness + Nutrition, a gym offering personal training, nutrition consultation, and other services. “I focus on whole-body health, not just looks. If you follow the right fitness and nutrition, the looks will come. I look and feel better than ever at 70. I want everyone to know that with the right knowledge, they can find wellness, too,” Mary says.
Learn more about Mary and BLT Fitness at BLTfitnessandnutrition.com.
By Zoe Harrison
Photos by Tindall Stephens
Surviving a Crash and Becoming an Advocate for Health and Healing
Sheridan Harris’s life changed in 2023 when she survived a horrific hit-and-run while riding her bike. Now, she is getting back on her feet, owning her recovery, and advocating for increased safety for Memphis runners and cyclists.
Sheridan was introduced to triathlons when she and a group of friends decided to train together as a New Year’s resolution in 2022. She soon was competing in half marathons and triathlon sprints. “Being active was always a positive coping skill for me, so I enjoyed building up that mileage and pushing myself,” Sheridan says. On February 15, 2023, Sheridan was leaving her job as an early childhood teacher at Presbyterian Day School and took her bike out to get some miles in on the Greenline as she often did after school. After arriving at the Graham Street light, she got the pedestrian light to cross, but the next thing she knew, a car swung out and side-swiped her. She took a significant hit to her leg, shoulder, and helmet. “I consider myself lucky because I had just invested in a Garmin safety system for my bike that texted my emergency contacts when the crash happened and a new helmet that saved my life,” Sheridan remembers. After the crash, she was taken to the emergency room, where she was in excruciating pain. Still, she was told her leg was not broken, but her shoulder joint had separated. She was sent home with little guidance because the hospital did not have any open beds. “I was in so much shock. I could not advocate for myself at that time,” she says. She has now seen over 15 specialists, lost 20% of hearing in one ear, resulting in a sensory processing disorder, got a full shoulder reconstruction, suffered broken ribs, and has spent nearly two years looking for solutions to the serious nerve damage in her right leg.
“Overcoming trauma is a long road, but if we can empower ourselves to cheer for each other and to stand beside each other in uncomfortable times, that can make all the difference.”
After the crash and as her leg pain continued to worsen, the only recommendation she received from most doctors was daily opioid use. “I did not want a life living on a cloud, addicted to medication, so I made it my mission to seek out doctors who respected my boundary of no opioids,” she says. Finally, Sheridan found Dr. Wright and Dr. McDonald at Semmes Murphey Clinic,
who were able to diagnose her nerve damage and proposed a non-opioid solution — implantation of a spinal cord stimulator. Sheridan will soon undergo a trial period using the stimulator, and if all goes well, she will undergo implantation surgery in midDecember.
Sheridan hopes that she could be running the St. Jude 10K by this time next year. For now, on a good day, she can walk up to five miles with her rescue dog Rosie, who has helped Sheridan to feel confident and brave despite her trauma. Now, Sheridan hopes to continue to share her story and emphasizes the importance of making sure you are taking all safety precautions to prevent injuries and being your own advocate during recovery. “Overcoming trauma is a long road, but if we can empower ourselves to cheer for each other and to stand beside each other in uncomfortable times, that can make all the difference.”
By Shlomit Ovadia
Photos by Tindall Stephens
LEADING WITH HEART: A STORY OF HEALING
After facing profound personal challenges in 2011, including family loss and career changes, Shad Berry ’s journey through hardship became the foundation for his work in helping others heal. Now, as the Co-Founder and CEO of Kardia Collective and the President and Managing Partner of Edmundson Berry Group, Shad is dedicated to supporting individuals and organizations through transformational growth.
“I reached the end of my self-will. I never thought I would experience depression,” he shares of the pivotal moment before turning to therapy. “There’s this fear that if others find out you’re hurt and broken, they may move away. The pleasant reality is that people move in and become more open and vulnerable.”
The humbling yet powerful experience inspired Shad to be an advocate for counseling. In 2014, he and his partner, Dr. Tim Holler, opened Kardia Collective, a community of mental health professionals dedicated to fostering courage, hope, and freedom in relationship with self, others, and God.
“Courage is a by-product of healing. Hope is that internal flame that burns inside everyone, the picture you carry inside of what your future looks like if things work as they should. When you start living courageously and with hope, you make yourself vulnerable. Freedom allows us to represent that hope without being bound to the approval of others or misplaced identity.
Shad also emphasizes how living faithfully is more important than being successful. “We are created beings made to relate, grow, heal, and contribute in specific ways as human beings.”
He adds that while both men and women desire to be seen and valued, men tend to address it through achievements and accomplishments like work status, financial advancement, or even athleticism. “We tend to be driven by performance-based identities, which come with a contingent self-worth,” he says, “I try to encourage purpose-based identities.”
Shad applies similar principles to his role at Edmundson Berry Group, where he trains and consults business owners and organizational leaders to recover from burnout and move towards a mindset of stewardship and sustainable impact.
“Being ‘needy,’ I think, is a stigma that men try to avoid. A responsible man takes ownership of their health and wellbeing and gets those needs met legitimately,” he counteracts. “Find four or five other men to walk alongside in life and share vulnerabilities, openness, and honesty about things you are struggling with and hoping for.”
Running a business and being a husband and father to four children takes a lot of time management. Shad prefers the word rhythm over balance.
“Every human being has to find a rhythm of relating to themselves and others that is sustainable,” he says. “We live in an era of chronic anxiety and emotional regression, and people are often looking for quick fixes. We have to embrace an ancient way of relationship. No amount of technology is going to change what humans need. Going faster and smarter is not the solution. We have to find rhythms that give space for solitude, stillness, and intimacy.”
To stay healthy, Shad works out at Iron Tribe in Germantown up to five times weekly with a group of guys he now calls close friends. He also checks in regularly with himself to make sure he is living in alignment with a value-centered existence.
“People have to connect with a vision for their lives that’s big enough and makes it worth the daily practices that will support it over time.”
Jason Ross’s transformation began in 2018, a year marked by unexpected and life-altering events. During this time, his brother’s wife was diagnosed with brain cancer after a freak accident. The diagnosis led Jason to reflect on his own life and health. He was also rejected for a job, and although the stated reason was a lack of professionalism, Jason felt it was more about his size. This rejection triggered a series of small but significant changes in his lifestyle.
Determined to improve his health, Jason started by giving up French fries at fast-food restaurants. This simple change led to others, like drinking water between beers and eventually giving up Coke for Lent alongside his daughter. Over time, these small steps accumulated, leading Jason to realize the power of gradual change.
After spending a rough 10 days in Florida and treating his body poorly, Jason made a commitment to stop drinking, starting with a text to his bartender to switch him to water. This marked the beginning of a year-long transformation.
As Jason made more changes, he started running small distances with his wife and noticed his clothes fitting better. Encouraged by the positive feedback from others who noticed his weight loss, Jason bought a bicycle and became addicted to riding. He began visiting his mother in a care home, riding his bike to see her every weekend, which made him feel like a good son but also helped him stay motivated.
By the end of the year, Jason had lost 130 pounds. He felt like a new person — more energetic and alive than ever before. But in 2020, his journey took a challenging turn. During a trip to Seattle, he slipped on a trolley track while riding a bike. The injury to his leg caused excruciating pain, leading to a long period of immobility and weight gain
Despite trying to avoid surgery, the pain became unbearable, and Jason found himself unable to move, which deeply affected his mental health. Realizing he needed to make a change, Jason sought help from Dr. Owen Tabor, Jr., who confirmed it was time for hip surgery. With his surgery initially scheduled for later in the year, Jason’s wife found a doctor in Nashville who could perform the surgery sooner, and Jason immediately felt a connection with her compassionate approach.
The surgery was a success, and Jason was able to move without pain for the first time in years. He became enthusiastic about his recovery, quickly progressing from using a walker to touching the floor within days of the surgery.
After his hip surgery, Jason went through 16 weeks of physical therapy. During his PT at OrthoSouth, Jason recalls physical therapist Steven Chipman challenging him to “find your inner ninja” and working with him to look ahead to individual goals. He became known for riding his bike to his physical therapy appointments.
Jason’s journey didn’t stop at physical recovery. He delved into mental and emotional healing as well, engaging in somatic therapy to address the trauma his body had stored from years of pain and stress after his accident. This therapy, along with a deeper exploration of his faith and a focus on gratitude, helped Jason overcome the mental hurdles that had held him back.
Just weeks after his hip surgery, Jason decided that he needed to push himself to get back into the physical shape he had been in before his accident. His love of riding led him to Victory Bicycle Studio where he joined this year’s Couch to 50 Mile Summer Training Program. When asked about his experience with the program, he describes his pleasant surprise of learning that the program is more than just a work-out, it’s a community. They look out for each other and take care of each other, loaning bikes, giving rides, and sharing this part of their lives with each other.
Today, Jason continues to push himself physically, mentally, and spiritually. His story is one of perseverance, small but consistent changes, and the power of positive reinforcement from others. By setting goals, seeking help when needed, and remaining committed to his journey, Jason transformed his life, emerging as a stronger, healthier, and more compassionate person. He’s even convinced his wife to start riding with him!
Jason outside OrthoSouth on one of his bike rides.
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By Cara Greenstein
Brussels Sprouts Salad
WITH CARAMELIZED SHALLOT DRESSING
This salad’s crunch from the Brussels sprouts and bread crumbs, paired with the warmth of justcaramelized shallots, is absolutely addictive. This recipe is the perfect standalone starter for a holiday feast or, if preferred, a foundation for a protein.
Ingredients:
q 1 large shallot, thinly sliced
q 1/3 cup olive oil, divided
q 1/2 cup panko bread crumbs
q 1 tablespoon butter
q 1 12-ounce bag shaved Brussels sprouts
q Zest and juice of 1 lemon
q 1 heaping tablespoon grainy Dijon mustard
q 1 tablespoon champagne or white wine vinegar
q Flaky sea salt
q Black pepper
q Grated Parmesan cheese
Directions:
In a small saucepan, heat two tablespoons of olive oil over medium heat. Add shallots, stirring often until caramelized, about five minutes.
Meanwhile, in a second saucepan, heat butter over medium heat. Add panko to the pan, stirring until golden brown, about three minutes. Remove from heat.
Pour Brussels sprouts into a large bowl. In a large measuring cup, stir the remaining olive oil, lemon zest and juice, mustard, vinegar, and pinches of salt and pepper. When shallots are ready, pour directly into the measuring cup. Whisk once more and pour immediately over Brussels. Toss well to coat and soften Brussels sprouts.
Garnish with parmesan, panko, flaky salt, and black pepper to taste.
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By Emily Gause, MA, RDN, LDN
HIGHWAY TO THE BRAIN: THE GUT-BRAIN AXIS
Have you ever had a strong “gut feeling?” Or did you feel too nauseous to eat right before taking an exam? These experiences demonstrate the connection between the gut and brain, or the “gut-brain axis.” The brain and gut are directly linked by a nerve called the “vagus nerve,” which allows signals to travel from the brain to the gut via millions of nerve endings. The vagus nerve is like a highway for messaging, flowing bidirectionally from both brain to gut and gut to brain.1 Other examples of this “messaging highway” include experiencing bowel irregularities when traveling (due to excitement, nervousness, or simply being out of your usual routine) or noticing the connection between the internal “tightness” of anxiety or nervousness and feeling constipated.
The Path from Brain to Gut
The gut-brain axis serves multiple purposes, many of which involve keeping us alive and safe. For example, anxiety is often felt because of a real or perceived threat of danger, leading to a “fight or flight” response as the body prepares to either fight or run from the threat. This message of “danger!” flows down the vagus nerve to the gastrointestinal system, alerts the gut that preparing to fight or flee means there’s no time to eat, and results in a diversion of blood and oxygen away from the gastrointestinal tract. This often leads to nausea, loss of appetite, and/or diarrhea.
The Path from Gut to Brain
The gut also communicates with the brain in a “bottom-up” messaging system. The small intestines contain trillions of healthy bacteria, which make up the microbiome. This community of microorganisms is responsible for digesting and absorbing micronutrients, creating brain messengers called neurotransmitters, regulating immune function, and influencing healthy metabolism. 2 The microbiome is constantly communicating with the brain via the transmission of neurotransmitters, and some researchers are looking into the link between the gut microbiome and diseases such as Alzheimer’s and other various mental health disorders.3,4
Connecting the Dots
Millions of people are diagnosed each year with both gastrointestinal illnesses and mental health disorders. Mainstream efforts at reducing gastrointestinal discomfort typically revolve around food sensitivity tests, detoxes, supplements, elimination diets, and more. Learning how the gut and brain affect each other can give us better ideas for improving gut health and mental well-being.
FIVE WAYS TO SUPPORT A HEALTHY GUT-BRAIN AXIS:
1. EAT ENOUGH
Chronic restriction due to dieting, anxiety-related loss of appetite, disordered eating, or other reasons can lead to a slowed metabolism, reduced digestive capacity, and a less varied and healthy microbiome. As a result, both gut and brain health suffer with undernutrition. Eating adequate, consistent meals and snacks, including a wide variety of proteins, fats, and carbohydrates, will stimulate digestion, improve metabolism, and support a healthier and more diverse microbiome. For most people, this could look like eating three meals and two to three snacks daily at regular intervals (around two to four hours between each meal and snack).
2. VAGUS NERVE EXERCISES
Loss of appetite due to anxiety can make eating extremely difficult. Vagal tone exercises are designed to help calm the nervous system, which can help reduce feelings of anxietyrelated nausea or loss of appetite. These exercises may include deep breathing, making certain sounds (humming, singing, gargling), cold exposure (holding a frozen orange in each hand/ running cold water over your wrists), or gentle walking. Participating in these exercises can help calm your nervous system and intentionally send the message from the brain to the gut that you are not in danger and it’s ok to eat!
3. SUPPORT A HEALTHY MICROBIOME.
Have you ever thought about feeding your gut? The healthy microbiome in your small intestines relies on a varied, diverse diet built on adequacy (Remember: Undereating will starve you AND your microbiome!). Eating lots of nutrient-dense foods within each food group supports a healthy microbiome, promoting brain health and a strong immune system. Specific foods that feed your microbiome include fiber-rich foods such as fruits, veggies, and whole grains, as well as probiotic-rich foods such as yogurt, kefir, or kimchi.
4. BE WARY OF FOOD SENSITIVITY TESTS
Food sensitivity tests are not reliable methods of determining whether you have an intolerance to specific foods. At-home food sensitivity tests use the presence of IgG antibodies to determine whether you have a sensitivity; however, IgG antibodies are typically produced after you have eaten any food, not necessarily foods that have caused a “reaction.” Because of this, IgG antibodies are often known as “memory antibodies” – an IgG response is essentially the “memory” of foods already eaten and signifies tolerance! As such, they are not reliable indicators of the presence of food sensitivities. Often, people mistakenly eliminate nonproblematic foods because of their food sensitivity test results, which could lead to under-eating or decreased quality of life.
If you strongly suspect a food allergy or intolerance, consider scheduling an appointment with a board-certified allergist or gastroenterologist to assess the need for more specialized testing such as IgE (immunoglobulin E) testing, which more reliably tests for the presence of an immune response with certain foods.
If you are experiencing food-related reactions, an elimination diet may not be the first line of defense. Consider asking for the support of a Registered Dietitian experienced in food allergies and sensitivities as you navigate this, as a dietitian can help by drawing connections between foods and symptoms, AND food and feelings. Emotions trigger strong physiological sensations in our bodies and are one of the many ways our bodies communicate with us, many of which are experienced in the gut. For example, common IBS symptoms include bloating, constipation, or diarrhea. A registered dietitian may start by helping connect the dots between symptom flares and other contextual factors and feelings (anxiety related to travel, being around certain friends/ family members, depressive symptoms, etc.) to help identify both the trigger and ways to resolve symptoms.
5. CONSIDER THERAPY
Gut issues, such as diarrhea, constipation, nausea, or loss of appetite, are often due to the connection between the gut and the brain. Some studies have shown that functional gastrointestinal issues often show greater improvements with both psychologically based treatments and more traditional methods rather than conventional medical interventions alone.5 This may look like connecting with a therapist experienced in the treatment of anxiety, depression, trauma, or other mental health
disorders. This is not to say that these symptoms are “all in your head” but rather that through the constant communication between the brain and gut, the body has unique ways of “talking to us” to get its needs met.
Understanding the intricate connection between the gut and brain opens the door for a more holistic approach to nurturing mental and physical health. For further support in understanding and navigating the gut-brain connection, reach out to the Registered Dietitians at Memphis Nutrition Group.
REFERENCES
1 What Is the Gut-Brain Connection? (clevelandclinic.org)
2 Regulation of Neurotransmitters by the Gut Microbiota and Effects on Cognition in Neurological Disorders - PMC (nih.gov)
3 The link between gut microbiome and Alzheimer's disease: From the perspective of new revised criteria for diagnosis and staging of Alzheimer's disease - Liang - 2024 - Alzheimer's & Dementia - Wiley Online Library
4 The gut microbiome and mental health: advances in research and emerging priorities - PubMed (nih.gov)
5 The gut-brain connection - Harvard Health
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 Oscar Collins
How Past Exercise Trends Can
Inform Your
Current Routine
Imagine scrolling through social media and seeing a viral workout routine. While trends come and go on social media, they’ve been around for decades. What can you learn from these past fads? Here are six exercise trends from the past and how they can inform your current routine.
1. The Basics of Calisthenics
In the early 20th century, you couldn’t go on TikTok and see what your favorite creators were doing. Instead, you likely relied on calisthenics. This exercise method was popular in the early 20th century, thanks to Friedrich Ludwig Jahn and Adolf Spiess of Germany. Calisthenics involves basic exercises like bending, stretching, and jumping. You could also do full-body exercises like pushups.
Although primitive, calisthenics is still applicable to your workouts today. This approach promotes flexibility and coordination, so it’s worth exercising as your ancestors did. Now, you can use calisthenics to warm up for your pickup basketball game or a pickleball match. Use rings and wands if you want to mimic the old methods.
2. The Fun of Aerobics Tapes
You may find an exercise disc on the DVD shelf if you go to your parents’ or grandparents’ houses. This trend was more like a phenomenon in the 1980s, starting with Richard Simmons and Jane Fonda. The latter sold over 17 million copies of her 1982 workout video, beginning a trend for the next couple of decades.
While workout videos from 40 years ago seem cheesy, there’s still plenty to take away from them. Primarily, people learned that exercise can occur in fun and positive environments. You may feel more motivated when you see smiles on faces and people enjoying themselves. This trend also shows the benefits of exercising at home.
3. The Rhythm of Zumba
Once the 2000s arrived, the fitness world decided to add more rhythm to its cardio routine. Beto Pérez started the Zumba program to combine aerobics with Latin dance music like salsa and merengue. Two decades later, you can find Zumba fitness centers worldwide. The program has expanded to include aquatics, strength training, and other variants.
Like the exercise tapes, Zumba teaches fitness enthusiasts that exercise can be enjoyable. With this method, your focus is more on the choreography. Therefore, you might not realize you’re exercising when you move. Zumba also introduces fun cardio routines for guys who aren’t sure how to incorporate aerobics.
Oscar Collins is the editor-in-chief at Modded, and he’s written in the fitness and nutrition space for over five years. He has bylines at Amplified Soccer Athlete, What’s New in Fitness, and Primal Wear. Follow him on X @TModded for frequent updates on his work.
4. The Necessity of Desk Exercises
Desk jobs increased in the mid-20th century as numerous white-collar industries grew and needed more employees. As sedentary lifestyles rose, people needed ways to exercise in the office. People started exercising at their desks and focusing on their legs to increase blood flow. For instance, a 1979 Herman Miller guide promoted walking around the office and raising your legs to your thighs.
The rise of remote work has made desk exercises age well. If you work from home, you might move around less than in the office. Therefore, these leg movements may be necessary to maintain your fitness. Nowadays, some companies are opening in-house fitness centers to let their employees exercise.
5. The Engaging Live Workouts at Home
Working out at home slowly increased in the early 21st century but exploded in the 2020s. With gyms and fitness centers closed due to the pandemic, people couldn’t join together for their regular sessions. However, that quickly changed because of the internet. With live workouts at home, you could participate with people worldwide and break a sweat. Peloton sales grew by 232% because many wanted to join the trend.
While the Peloton craze has subsided, this trend has taught the future of fitness. Live workouts let you remotely exercise with your friends, whether cardio or strength training. Advanced technologies — such as exercise mirrors — provide real-time feedback and help your form.
6. The Challenge of CrossFit
Do you want to take your workouts to the next level? CrossFit increased intensity levels when it began in the early 2000s. Using this regimen, you do numerous high-intensity functional movements to maximize your fitness. It became popular because you work on your muscles, cardio, flexibility, and mobility. CrossFit has surpassed 10,000 centers worldwide, demonstrating its staying power in the fitness industry.
CrossFit introduced competition to traditional workout routines. It also taught people the importance of functional movements like jumping, lifting, and squatting. When you mimic everyday actions, you may feel more physically fit. While CrossFit isn’t as popular as in years past, you can still find people who enjoy these workouts.
LEARNING FROM PAST EXERCISE TRENDS
The exercise trends from decades past significantly differed from the ones you see today. However, there are still lessons to take. Use these old fitness fads to make your workout routines more holistic and enjoyable. You may even enjoy them enough to make them permanent in your fitness regimen today.
By Dale Sanford, Performance Coach
MAXIMIZING HOLIDAY CONSISTENCY
At BPC HQ, our favorite C word is consistency. We probably say it 50 times a day when dealing with our clients and athletes. So mark my words, all good things come with consistency. PRs and major milestones don’t get achieved by that one session you dominated, the time you passed up the fourth meal, or even that one week/ month/year you were really focused. Sorry to burst your bubble. But peak health and sports performance are gained over the years/seasons/decades of consistent effort.
Do you know what is consistency’s biggest nemesis? The holidays! It’s no secret that the level of gatherings, indulgences, and responsibilities are off the charts this time of year, and that can lead to a pretty rough restart come the first of the year. So, for those seeking optimal health and sports performance, here are our major tips for keeping consistent over the holidays:
1.
DO NOT BREAK YOUR EARLY MORNING HABIT
I know this can sound impossible, but hear me out. When the family is all around (think the opening scene in Home Alone), and things get moving and shaking when others get up, your probability of getting in exercise drops precipitously. Your family and friends have plans you don’t even know about until 10 minutes before, so the early morning is still the golden hour. Ideally, you get up at the same time you normally do, but if you end up staying up later than usual, you can adjust the wake-up time a bit. But think more about when others get up and work backward because that is when the window slams shut!
2.
SOMETHING IS BETTER THAN NOTHING
My favorite phrase to drop into someone’s training when I know their time is slim. You may not think a one or two-mile run is worth it, or 15 minutes of push-ups, squat jumps, and lateral bounds won’t achieve anything…but it does! Especially if there is some intensity to it. A very short bout of highintensity exercise can get all those great buzzword hormones flowing. And it keeps you consistent.
TRICK YOUR FAMILY INTO EXERCISING WITH YOU
At the risk of being found out, this is a classic bait and switch. You simply plan an outing — walk, hike, bike ride, etc. Once everyone is with you, you can slowly and methodically dial the intensity up or down. If they don’t want to keep up, they will let you go on your own. Everyone is happy just being outside. The warning, however, is that this can really blow up in your face with small children. Try to avoid areas with playgrounds, large rocks, sticks, sand, or mud. I’m kidding! You can use all of those things to keep your heart rate up and keep the kids entertained so they don’t ask to be carried…which is also a good workout. I once carried my 4-year-old twins, one in each arm, approximately a mile and a half (that’s what it felt like) from the far corner of the zoo to the parking lot, and it felt like I had done a strong man session. It was great.
3. 5. 4.
DON’T BE AFRAID TO MIX IT UP BRING YOUR OWN GEAR AND PLAN AHEAD
If you are traveling out of your bubble, it removes all excuses if you bring your workout gear. Even a set of resistance bands or a TRX can go a long way. I don’t leave home without my running shoes, bike, and indoor trainer. You can also do a little recon on where you are staying to find the local routes, parks, gyms, etc. There is a great site called athleticmindedtraveler.com that has info on a ton of large cities. RidewithGPS.com and Strava also offer route finders and heat maps so you can see where people ride and run the most.
We are after consistency during the holidays, not perfection or specificity. If you have trouble getting into your normal training activities, don’t hesitate to switch it up. That can mean running more trails than roads, rowing if you don’t have a place to ride, or rucking to get the HR up if you are in the middle of nowhere. There are ALWAYS options to stay fit. So, you really have no excuse.
There you have it. Keep up your good habits. Plan ahead. Get creative. A little consistency goes a long way.
Trust Your Training!
Anna Schuman, Runner
25;
Mechanical
Design Engineer; Volunteer Member of Downtown Beer Runners Executive Council
I f RUNNING: I love the friendship and supportive community I have found through running.
BUCKET LIST: I want to run a 5K in less than 22 minutes. Since I got into running three years ago, I’ve gotten faster but have focused on doing longer distances rather than speed. Since completing my last fitness goal of running a marathon, I have wanted to focus on improving my shorter-distance speed.
UP NEXT: Turkey Trot 4 Miler and St. Jude Memphis Marathon Weekend 5K
FAVE FITNESS ACCOMPLISHMENT: My favorite is helping to start Downtown Beer Runners with my friend Michael Kitner.
HOMETOWN: I grew up in Germantown and now live in downtown Memphis.
SPEED BUMPS: When I started to get into distance running, I had problems with minor overuse injuries in my knees before learning the importance of crosstraining and diversity in exercise.
MY GROUP: Downtown Beer Runners, Women’s Run/Walk Memphis, Trail Trippers, and Hyperfocus
FAVORITE JAMS: “Sucker for Pain” by Lil Wayne, Wiz Khalifa, Imagine Dragons
RECENT RACES: Cooper Young 4 Miler, Women’s run/walk 5k (1st in age group), Crosstown 10K (2nd in age group), Shelby Farms 15k (3rd in age group), Germantown Half Marathon, Big Buffalo 50k relay (2nd female team), Finish Liza’s Run
MOST MEMORABLE FITNESS EVENT: Running a full marathon!
BEST EATS: East Meets West. I like their Shrimp Pad Thai.
GO-TO GEAR: Brooks Ghost Running Shoes
INSPIRATION TO BE FIT: Staying fit and active has always been an integral part of my life and has helped me manage my stress and make meaningful connections with people. I grew up playing team sports and learned valuable life skills that have stayed with me. As an adult, I still use fitness as a method to balance my life and continuously challenge myself.
DREAM DINNER COMPANY: Cleopatra. I think learning more about her very complicated life would be interesting.
ON MY NIGHTSTAND: “The Ballad of Songbirds and Snakes” by Suzanne Collins
QUOTE: “I’m not crazy. My reality is just different than yours.” – unknown
Photo by Sean Davis
Jeff Rosenblum, Cyclist
61; Attorney at Rosenblum & Reisman; Volunteer Board Member of Streets Ministries
I f CYCLING: I love the cycling community in Memphis and the friendships that you can make riding next to someone, even just for a few miles.
BUCKET LIST: I just want to be able to continue being a part of the cycling community for as long as I can. Holding onto the wheel in front of you for extended periods when you think you are too tired to make one more pedal stroke is a great life lesson for other challenges that we all face on a day-to-day basis.
FAVE FITNESS ACCOMPLISHMENT: My favorite is making it to Rosemary Beach on my bike for the first time after watching good friends do the ride for years.
HOMETOWN: Memphis, TN
SPEED BUMPS: Life often gets in the way of training, but with the support of my family and friends, I have found a way to keep riding enough to complete my rides.
MY GROUP: Ride2Rosemary
FAVORITE JAMS: Apple Radio always seems to work for me. I enjoy listening to country music while riding because the lyrics always make me laugh and take my mind off the burning in my legs.
RECENT RACES: I just finished the annual Ride2Rosemary from Memphis to Rosemary Beach, FL. The ride is 525 miles over five days.
MOST MEMORABLE FITNESS EVENT: Every time I complete a century ride!
BEST EATS: Erling Jensen and anything on the menu works for me.
DREAM DINNER COMPANY: Adam, to ask him to compare life in the Garden of Eden before and after he and Eve ate the apple.
GO-TO GEAR: My new ENVE Fray!
INSPIRATION TO BE FIT: I want to stay healthy for my wife and children so that I can be there for them for years to come.
ON MY NIGHTSTAND: “Atomic Habits” by James Clear
PET PEEVE: Angry motorists that hate cyclists!
QUOTE: “Treat a man as he is, and he will remain as he is. Treat a man as he could be, and he will become what he should be.”
– Ralph Waldo Emerson
Photo by Tindall Stephens
FAV WAY TO WORKOUT: Running!
BIGGEST FITNESS MYTH:
Weight training makes women bulky.
GINGER HOLLAND
50, Trainer at Germantown Athletic Center, Cordova YMCA, Christ Methodist Church, and Life 901
BIGGEST NUTRITION MYTH:
All carbs are bad.
ALWAYS IN MY GYM BAG: Tennis shoes
Photo by Tindall Stephens
MY TYPICAL WORKOUT DAY:
Most days, I teach in the mornings. I will run or take a class in the evenings.
MY ADVICE:
Getting into an exercise routine can take time. Give yourselves grace as you work to achieve your goals.
MY FITNESS TIP:
Find a class or sport that is fun for you! If it feels like work, you won’t stick with it.
IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:
Resistance bands - they’re easy to use and extremely effective.
MY FITNESS IDOL:
Billy Blanks! His Tae Bo tapes helped me get back in shape after having my kids!
DREAM WORKOUT PARTNER:
I would include two: Rachael “Rach” Newsham & Dan Cohen - Les Mills Body Combat instructors. I love their energy, and they always look like they’re having fun!
MY DIET:
I eat mostly granola, yogurt, and fruit.
ONE FOOD I CAN’T LIVE WITHOUT:
I eat in moderation and don’t deny myself a treat, but I try not to go crazy.
WHAT KEEPS YOU MOTIVATED:
My family — they are my biggest cheerleaders.
SETBACKS:
The unexpected loss of several family members has pushed me to reach for my goals and never give up.
GOALS FOR THE YEAR AHEAD:
My focus is to continue to be a better instructor.
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.
