Memphis Health+Fitness Magazine February 2023

Dr. Martin Fleming and Dr. Ashley Hendrix are now seeing breast cancer, skin cancer, and melanoma patients at our East Campus for consultations and same-day procedures. Our surgical oncologists specialize in minimally invasive procedures that effectively address cancer while protecting your quality of life. Call today 901-515-9595 to access personalized, care conveniently located in East Memphis!

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The region’s top orthopaedic specialists are available near you when you need them most.

The region’s top orthopaedic specialists are available near you when you need them most.

• Break, sprain, and injury care

• Break, sprain, and injury care

• Outpatient hip, shoulder, ankle, and knee surgery

• Outpatient hip, shoulder, ankle, and knee surgery

• Physical therapy

• Physical therapy

• Entire family musculoskeletal care

• Entire family musculoskeletal care

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Amy Goode | Publisher

Amy is passionate about growing the health and fitness community, as she’s done for the last 26 years. Along with triathlons, cycling tours, and road/trail races, she’s marked off several bucket list marathons in Chicago and New York City. When not working out, she is always looking for the best cheat meal.

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

Sam Sikes | Photographer

Sam is a professional photographer in the greater Memphis area. He and his team specialize in wedding photography and videography, along with portraiture. You can find his website at samsikesphotography.com. When Sam is not working you will either find him in the gym or playing spikeball at Shelby Farms!

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.

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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.

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Kelsey Lawrence | Contributing Writer

Jeremy Crooks | Digital Designer

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

SHOUT OUTS!

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A group of Memphis cyclist ladies traveled to Oxford on January 7 for the Mississippi Gravel Cup Series. (From left: Renae Ax, Sarah Wright, Teresa Lang, Shelby Tucker, Amanda Tacker, Leigh Ruston, Rebekah Askins, Claire Alexander, and Lisa Mayo)

(From left) Susannah Herring, Cooper Turner, and Will Sneed competed in the Houston Marathon on January 15.

By Shlomit Ovadia

Retrain Your Brain for Healthy Living with Food

Writer, nutrition enthusiast, mother of four, and Memphis native, Sondra King, shares how her passion for health inspired a career toward helping others take control of their well-being for longevity and increased quality of life. Her company, K&B’s Smooth Nutrition, creates nutrientpacked smoothies that energize the body for optimal function and taste good.

“I was always conscious about how I nurtured and cared for my body ever since I was a young girl.”

Growing up in a household of avid gardeners, Sondra recalls eating fresh produce from her backyard. Common family staples included aromatic herbs, fresh tomatoes off the vine, vibrant melons, and berries bursting with flavor.

During her involvement later in life with several literary pursuits that included self-published books and larger, endorsed writing projects, Sondra lost her father prematurely to health complications.

“I was typing up his obituary on one laptop and my work anthology on another.”

Taking a leap of faith, Sondra decided to fulfill a lifelong dream of rebranding her personal health blog into an e-commerce platform.

“I had asked myself, what makes you happy and fulfills you? So I decided to go all-in on the gas with no breaks.”

K&B’s Smooth Nutrition’s name is a play on words that pays homage to her late father, Aron Bond, his support of her healthy lifestyle hobby, and their close relationship.

Consumed by deadlines and other pressing responsibilities, Sondra developed several health-related issues, including hypertension, high blood pressure, fatigue, debilitating migraines, and intense acid reflux.

She was placed on high-dose medications to alleviate symptoms, which made her feel groggy and out of sorts.

“I asked my doctor to allow me time to try a different method.”

Sondra joined her church New Covenant’s community-wide elimination diet, the Daniel Fast, cutting out excess caffeine, sugar, fried meats, and other processed foods that ultimately were exacerbating the stress symptoms and taking a toll on her body.

The changes felt so noticeable within a week that Sondra decided to extend the challenge over several months. Her ailments dissipated, and fatigue was replaced with increased focus and energy.

“Everyone hears you are what you eat, but I truly learned that with this journey. How you feel and look plays a huge part in expanding your life.”

Sondra eventually began reincorporating foods back in more mindfully, with cleaner versions.

“I think so many of us are just existing and not living. We get used to feeling a certain way, whether it’s fatigue or chronic pain.”

K&B’s Smooth Nutrition smoothies include superfoods and immunity boosters not often found in typical storebought drinks, including turmeric powder, flax seed oil, blue magic spirulina, wheatgrass, and collagen.

“Most of us are not consuming enough collagen, which naturally decreases in our bodies with age.”

Smoothies are a great way of packing nutrients while masking unpleasant tastes with delicious flavors, such as hydrating coconut water or fibrous mango, to get everything you need in one go. And all of K&B’s Smooth Nutrition smoothies are made fresh by Sondra and offer one-hour delivery for shoppers.

For stress relief, Sondra emphasizes a consistent daily movement routine. She enjoys taking walks around popular nature spots, including Shelby Farms, stretching frequently, and practicing yoga at Brwnskn Yoga.

“When you’re in the space of grace, good things begin to happen for you.”

To try a smoothie, stop at Mind, Body, Haus Yoga and grab fan favorite, “Neva’s Greens”, or shop online to customize your smoothie with various add-ons offered. Follow K&B’s Smooth Nutrition to stay up to date with their popup shops to refuel after your next workout! Partner locations include Stretch Lab, Cycle Bar, Esporta Fitness, Hot Worx, Club Pilates, Hot Yoga Plus, and more!

Kbssmoothnutrition.com

By Heather Jordan, M.S., CSCS, CHWC, CECP, Psych-K Facilitator

How To Be A Resolution Hero

Poor February. If we took a poll of favorite months, I bet it would be at the bottom. It’s cold, dreary, and makes us want to hibernate until Spring arrives. I wonder if our New Year’s Resolutions would have a higher success rate if February didn’t come right after January? February separates the Resolution heroes from the wimps.

If you’re reading this article (which, clearly, you are), consider it your sign that you should push through the February blahs and stick with that resolution you were so excited about just a few weeks ago. Warm, inspiring months are right around the corner. You can do this! Here are five things you can start today to be a Resolution Hero:

BURDEN YOUR FRIENDS

Just kidding! You’re not a burden, your friends love you, and you need a landing spot for your daily accomplishments. That landing spot is your buddy’s phone when you send your text each day to report that you stuck with your resolution. But, hey, maybe they’ll be so inspired by your barrage of riveting photos of you NOT drinking a soda at lunch or your sweaty hair stuck to your face that they’ll want to join you!

GO TO SLEEP!

Put the phone down. Come on… is that video of a dog eating a banana REALLY worth missing your workout tomorrow morning or not having the energy to forego that 4:00 p.m. sugar pick-me-up? So go to sleep and watch dogs eating bananas in your dreams instead. But don’t sabotage your goals for it. Bed by 10:00 p.m. At the latest. I mean it.

MAKE A STATEMENT.

Why are you doing this thing? It must mean something if you want to make it through February as a Resolution Hero. Write a statement about WHY you care about making this fabulous change. If you can’t find your why, make a list of your bragging rights when you achieve resolution greatness (even if you just brag to yourself, about yourself, which is totally legit)! Keep it by your bedside table and make it the first thing you read before starting your day and the last thing you read before going to bed (by 10 p.m.).

KEEP A JOURNAL.

A food journal (not a “dear diary” journal… not that those aren’t great, too) is a diet SUPER TOOL. When a client tells me they want to eat better, I immediately tell them to start a food journal (usually followed by them giving me sad Bambi eyes… which I never fall for). They return for our session the following week, raving about how well it kept them on track. Just write down everything you eat for the day, nothing fancy—the less fussy, the better.

GIVE YOURSELF A BREAK!

Okay. So, you crash and burn one day. And? Don’t even think about tossing in the towel! Good grief—don’t take yourself so seriously! Here’s what you do (prepare for your mind to be blown). Get back at it tomorrow morning. Yep! That’s it! Cut the drama. This resolution journey won’t be perfect, and that’s okay! What it WILL be, is worth it.

Heatherjordanwellness.com

Heather Jordan is a health and wellness expert with over 25 years of experience helping individuals with their nutrition, exercise, stress management, and overall well-being. She has a B.S. in Exercise Science and an M.S. in Health Science. She is a Certified Strength and Conditioning Specialist, Certified Health and Wellness Coach, and Reiki Practitioner. In addition, Heather studies the intertwined connection between the mind and body, and incorporates this knowledge in her work to help identify the root cause of health issues with her clients. Heather’s office is located in Sundara Wellness Center on Peabody Ave. in Central Gardens.

By Yemisi Emereuwaonu, MD, FAAP

Navigating the School Year During Cold, Flu, and COVID Season

School is in full swing, and so is cold, flu, and COVID season. As a pediatrician, it’s my job to help families navigate both.

In the winter, we see lots of kids with respiratory illnesses. So here’s my advice for the next time your child starts sniffling and coughing.

When should I see the doctor?

If your child is at high risk for serious illness or has a severe symptom, like trouble breathing or difficulty waking up, seek care immediately.

In general, see me for a fever, symptoms that last over a week, or symptoms that get worse after improving. Your child might have a bacterial infection like an ear infection or strep throat, and I can prescribe an antibiotic that can help quickly. We accept walk-ins, or you can call for an appointment, and we’ll see your child the same day.

When your child has a virus, antibiotics will not help. Luckily, healthy kids usually beat viruses quickly on their own with treatment at home.

What does at-home treatment involve?

Encourage your child to drink small amounts of water every 15 minutes or so. In addition, over-the-counter cold medications for children older than five can help with discomfort.

The most important thing I tell parents is this:

• Give plenty of TLC and fluids.

• Encourage them to eat as tolerated.

• Let your child rest.

A few lazy days aren’t bad if their body is working on getting well!

Should my child miss school?

If the pandemic taught us anything, it’s to do our part not to spread illness. A fever, diarrhea, vomiting, excessive cough, or positive flu, strep, or COVID test signal your child is contagious and should stay home.

Also, try to keep your child home if they’re really not feeling well. They may be too lethargic or miserable to focus at school all day!

Ask us for a doctor’s note if your child is missing school so the absence is excused, and they can catch up on missed tests or assignments.

Any way I can prevent all of this?

Nothing is 100 percent effective, but there are easy things you can do to prevent illness.

If your child is eligible, get their vaccines for flu and COVID. Vaccines are safe and effective, especially in preventing severe illness, complications, and hospitalization.

The rest is common sense:

1. Provide a healthy, balanced diet.

2. Promote regular physical activity.

3. Encourage handwashing.

4. Make sure they get enough sleep.

I also urge caregivers to attend all of their child’s well-child visits so I can help identify problems early and manage any chronic conditions. And, when you see me for an illness, it will be less scary for your child because I’ll be a familiar face!

Yemisi Emereuwaonu, MD, FAAP – “Dr. Yemi” to her patients – is a pediatrician at Regional One Health’s Hollywood Primary Care. For an appointment, call 901.515.5500.

By Lisa Street, NP

FDA Approves the First and Only Peptide Powered Frown Line Treatment

How long does it last?

Daxxify lasts an average of six months and up to nine months for some patients. Other neuromodulators are indicated for around three months.

What areas can be treated?

Daxxify is FDA-approved for the on-label treatment of the glabellar lines commonly known as the 11’s or frown lines between the eyes. However, there are several off-label areas that Providers have been routinely treating for years with neuromodulators, such as forehead lines, crows feet, lines around the mouth, and lower face and neck.

There are also Therapeutic Indications for neuromodulators, such as migraine, TMJ, hyperhidrosis, etc.

What is Daxxify?

Daxxify is a unique peptide-powered formulation with a safety profile well established in the largest clinical trial ever conducted for frown line treatment. (Sakura 3 trial). Daxxify is a neuromodulator similar to Botox, Dysport, Xeomin, and Jeuveau. What sets Daxxify apart is the use of PXT (Peptide Exchange Technology) instead of human serum albumin as a stabilizer. PXT helps anchor the toxin to its target, enhancing internalization and maximizing efficiency.

How does Daxxify work?

Daxxify (daxibotulinumtoxinA-lanm) injection is an acetylcholine release inhibitor and neuromuscular blocking agent. In simple terms, Daxxify works by temporarily blocking the signal, which causes muscles to contract. This action, in turn, softens dynamic wrinkles, i.e., frown lines. Daxxify starts working in a matter of hours to days and can take up to two weeks to peak.

Are there any side effects?

The most common side effects with Daxxify are swelling or bruising at the injection site and 6% of patients in the original trial reported a mild headache. Rarely, temporary eyelid drooping or facial paresis is possible if proper technique is not used or posttreatment instructions are not followed by the patient! This can occur with ANY neuromodulator!

How much does it cost?

Although Daxxify is similar to other neuromodulators, the dosing is not interchangeable and cannot be compared to any other neuromodulator, meaning pricing with Daxxify will look different than traditional neuromodulators. Because Daxxify lasts an average of six months, up to nine months in some patients, and provides a consistent result with only two treatments per year instead of four, expect to see a higher cost per treatment which averages out to around the same or even less annually than what patients are used to spending.

Lisa Street is a Nurse Practitioner and owner of Glo Medical Aesthetics in Midtown. She received her Masters of Science in Nursing from the University of Memphis and has practiced in the Medical Aesthetics field for 17 years. Lisa is currently a National Clinical Educator for Revance Aesthetics and Revanesse and formerly for Allergan and Merz Aesthetics. She has worked locally, nationally, and internationally with top Plastic Surgeons and Dermatologists. For more information call 901.552.3461. @rockstarinjector

Live the Luxury Wellness Lifestyle

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By Lucy Modzelewski

HASAIN DOWNEY

29 – Personal trainer at Germantown Athletic Club & his brand, A1 Universal Fitness TAHNESHA

DOWNEY

28 – Freelance photographer/videographer at Tahnesha D. Media Studio & full-time stay-at-home mom

HOW THEY MET: Hasain and Tahnesha met in the military at their first duty station.

FAMILY MATTERS: The Downeys have been together for six years, married for five, and have two little girls.

HOW THEY STAY FIT TOGETHER: They are big strength training advocates who love hitting the weights together.

HOW THEY INSPIRE EACH OTHER TO STAY ACTIVE: Tahnesha inspires Hasain by being his motivation to keep going. He does what he does for her, and keeping his energy and fitness levels up helps with that. Hasain also motivates Tahnesha by always knowing what to say to get or keep her going, even if she complains all the way through the workout! Plus, she jokes that she can’t allow him to be the only fit person in their marriage.

THEIR GREATEST STRENGTHS: Hasain says that his wife’s biggest strength is the depths to which she will go to ensure her kids are taken care of. Tahnesha says that Hasain’s greatest strength is his disciplinewhen he has fully committed to something, he gets it done, obstacles and all.

PROUDEST FITNESS

ACCOMPLISHMENT: Hasain set a goal of being able to deadlift 500 lbs. and squat 405 lbs. and conquered it after training diligently. Tahnesha overcame the fallout that a birth and delivery complication had on her body. She suffered a uterine tear, colectomy, and complex hernia repair surgery in the span of one year and two months. She went from being unable to walk or hold her children to being the fittest she’s been in her life and credits God and her husband for helping her recover.

BEST WELLNESS ADVICE: Hasain says that, when it comes to training or working out, make sure you put your body under enough pressure to where it has no other choice but to change.

2023 GOALS: Tahnesha is focusing on eating a healthier diet and building her cardiovascular strength, while Hasain is focusing on changing as many lives as possible through fitness in his career as a trainer.

Photo by Tindall Stephens

WILL SNEED

By Lucy Modzelewski

Stephens

HOW THEY MET: Will and Natalie met sophomore year of college on the night of their first home football game. They ended up having a heart-to-heart, and later that night, Natalie bet her cousin $100 that she’d marry Will, and her cousin paid up at their rehearsal dinner.

FAMILY MATTERS: The Sneeds have been together for ten years and married for eight, and have a son, George, who turns two in March. They have another son due in May!

HOW THEY STAY FIT TOGETHER: One of the most challenging parts of transitioning into parenthood has been figuring out times to workout together. They’ve found that lunch classes at Higher work well while school is in session. They usually jog beforehand and grab lunch after, so it’s a great workout and quality time combo.

HOW THEY INSPIRE EACH OTHER TO STAY ACTIVE: Natalie encourages Will to sign up for different races even though she knows it will require a lot of sacrifice on her end for him to tackle the amount of training it takes. She’s also his biggest cheerleader on race day, even while carting their toddler around. Will prioritizes Natalie’s ability to exercise in his schedule. Part of their Sunday routine is ensuring they have a plan for the week that allows them to move toward their respective fitness goals.

THEIR GREATEST STRENGTHS: Will says that Natalie’s greatest strength is her compassion, while Natalie says it was tough to choose one strength for Will, but that he’s a great leader.

PROUDEST FITNESS

ACCOMPLISHMENT: Will is still running sub-5 minute miles after he turned 30 and is enjoying gaining speed again, while Natalie finished her first marathon in under four hours in the thick of her first trimester of pregnancy.

BEST WELLNESS ADVICE: Will recommends signing up for a race and enjoying the process of pushing yourself to train for it. Natalie suggests finding a community. Some of the sweetest memories she has from this year are from long trail runs with new friends.

2023 GOALS: Their goal is to keep prioritizing fitness even as their family grows and they get busier. They want their boys to know how important it is to prioritize mental and physical health.

Photo by Tindall

HAPPY PLACE : anywhere together

David | 51 - injury free | Confidently being active every day.

Enjoy more moments in your happy place. ORTHOSOUTH.ORG

ISAAC JOHNSON

40 – Director of Area Operations for Manduu Memphis

CATHERINE JOHNSON

37

– First-grade teacher at Beacon College Prep

By Lucy Modzelewski

HOW THEY MET: The Johnsons met in college while attending the same church.

FAMILY MATTERS: They’ve been together for 14 years and have two daughters, Emma, 12, and Julia, 11.

HOW THEY STAY FIT TOGETHER: They work out exclusively at Manduu, a fitness modality that uses EMS (electrical muscle stimulation). They specialize in providing 15-minute strength training workouts without the use of weights.

HOW THEY INSPIRE EACH OTHER TO STAY ACTIVE: Isaac helps Cat schedule her workouts and makes a point to be in the studio with her, ensuring her health is a “we thing” not a “me thing.” Cat encourages Isaac to be a “gym rat” and is understanding of his fitness needs.

THEIR GREATEST STRENGTHS: Isaac credits Cat with her strong organization and prioritization abilities, while Cat says Isaac’s greatest strength is bringing a sense of calm to stressful situations.

PROUDEST FITNESS

ACCOMPLISHMENT: Isaac is proud of losing 140 pounds and, as a result, getting off blood pressure and cholesterol medication. Cat’s proud of losing weight post-pregnancy and, despite digestive issues, becoming more aware of her eating habits and overall health.

BEST WELLNESS ADVICE: Baby steps are better than drastic changes regarding overall wellness. Starting small with food changes and workout plans is the best way to make good habits that stick.

2023 GOALS: Isaac wants to be more consistent with his eating choices, and Cat wants to add lean muscle mass to her frame and increase her Basal Metabolic Rate by doing more Manduu workouts each week.

Photo by Tindall Stephens

By Lucy Modzelewski

GIDEON SCOGGIN

HOW THEY MET: The two met at Memphis BBQ fest and have been together for nearly 19 years.

FAMILY MATTERS: The Scoggins have two sons, Wilson, 14, and Denton, 11.

HOW THEY STAY FIT TOGETHER: They love to go to the gym together and will make any excuse to get outside with their kids and their dog.

HOW THEY INSPIRE EACH OTHER TO STAY ACTIVE: Gideon and Carly divide up kid duty and everyday family life so that they can each make time for their workouts. Gideon also pushes Carly to believe that she can do more than she thinks, and Carly supports Gideon through all his “crazy” trail races.

THEIR GREATEST STRENGTHS: Gideon describes Carly as a great mom who brings laughter to any situation and makes family life fun. Carly applauds Gideon’s ability to get along with everyone and says he’s easygoing and kind to everyone he meets.

PROUDEST FITNESS ACCOMPLISHMENT:

Gideon is proud of his back-to-back buckles at Leadville Trail 100 and the many lessons he learned training for this race, while Carly is proud of pushing herself out of her comfort zone by lifting heavier weights.

BEST WELLNESS ADVICE: Always make time to do some kind of movement once a day, whether a short walk or a 45-minute workout class. It’ll boost your mood and is good for you!

2023 GOALS: The Scoggins are excited to continue to push themselves past their minds’ limits but in a sustainable way that won’t cause burnout or injury.

Photo by Tindall Stephens

By Lucy Modzelewski

HOW THEY MET: Mike was teaching boxing classes at a gym, and Jazmyn decided to join the gym to get in shape. Jazmyn eventually started taking Mike’s boxing classes and fell in love with boxing, and eventually him!

FAMILY MATTERS: Mike and Jazmyn have been together for three years and share a ten-year-old daughter named Zoey.

HOW THEY STAY FIT TOGETHER: They love working out together, whether that’s a boxing workout, weightlifting, a bike ride, or a quick core workout at home. No matter what, they always try to workout together every day.

HOW THEY INSPIRE EACH OTHER TO STAY ACTIVE: Mike takes a “practice what you preach” approach to motivate his family to stay active and is focused on ensuring they all live long, healthy lives. Jazmyn inspires Mike by always being by his side and encouraging him to reach his goals.

THEIR GREATEST STRENGTHS: Mike describes Jazmyn as the perfect teammate because she’s very adaptable. Any workout, change in the nutrition plan, or change in training schedule - she adapts and trusts Mike so that they can get the job done together. Jazmyn applauds Mike for being able to create a workout in a matter of minutes. He’s constantly researching and finding things that will improve them, and that’s what she’s glad to have in a partner.

PROUDEST FITNESS

ACCOMPLISHMENT: Mike’s proudest fitness accomplishment is winning the national boxing association middleweight title this past October. He also loves getting invited to speak at schools and different events. Motivating and connecting with people because of his boxing journey is something he never dreamed would be possible. For Jazmyn, whether she’s getting in shape for a vacation or to fit into her favorite pair of jeans, she’s always proud when she accomplishes that goal.

BEST WELLNESS ADVICE: Mike’s advice is that success is no accident. You may fall, and that’s ok, but never give up and stay consistent. Jazmyn says that even if you aren’t where you want to be with your fitness, you have to start somewhere, whether it’s taking a short walk or choosing stairs over the elevator.

2023 GOALS: Mike and Jazmyn are both hoping for a 25-0 boxing record for Mike (currently 22-0). Mike also wants to continue to expand their gym business @TrainWithMCB and add more classes to the schedule.

Photo by Tindall Stephens

By Lucy Modzelewski

HOW THEY MET: When Tony was stationed in the Navy, they were introduced by a mutual friend.

FAMILY MATTERS: Tony and Jessica have been together for 22 years and have two daughters.

HOW THEY STAY FIT

TOGETHER: Tony and Jessica recently got into trail running last year and love to go on long runs together. They also enjoy kayaking.

HOW THEY INSPIRE EACH OTHER TO STAY ACTIVE: They love being active and trying new adventures together. Tony encourages Jessica by reminding her to celebrate all her fitness wins, big and small. Jessica is present at all of Tony’s races and is supportive of all his fitness aspirations.

THEIR GREATEST

STRENGTHS: Tony describes Jessica as a fierce competitor who never gives up, while Jessica says that Tony makes taking on new challenges easy because he’s so creative and outgoing.

PROUDEST FITNESS

ACCOMPLISHMENT: The Sperrys just got into trail running last year and already have impressive achievements under their belt. At Big Hill Pond’s Walking Tall Trail Race last year, Tony completed his first 50K and Jessica finished her first 25K.

BEST PIECE OF WELLNESS ADVICE: Tony and Jessica say the key to success in the fitness space is finding like-minded people to support your goals and offer encouragement. They recommend trying new things and never underestimating what you’re capable of.

2023 GOALS: Tony is focused on completing his first 50-mile run, and Jessica is excited to try more challenging races.

Photo by Tindall Stephens

Rice Law

For three generations, the Rices have handled divorce and family law matters in Memphis and across Tennessee. Their co-authored book, “The Complete Guide to Divorce Practice,” published by the American Bar Association, is recognized across the country as the national standard. After rigorous examination, contested case reviews, and recommendations from judges and fellow attorneys, both of the Rices are Board Certified in Family Law by the National Board of Trial Advocacy. The Rices bring over 75 years of experience combined with up-to-date technology, including 128 bit encryption of client information and communication. Rice Law handles your family law matter with depth of experience including a team of nationally recognized attorneys and Advanced Certified Paralegals. Rice Law’s Tennessee Supreme Court Rule 31 listed mediators provide valuable insight into resolving your matter quickly.

Whether you find yourself dealing with divorce, mediation, custody, child support, domestic violence or any other matter involving family law,

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

901-526-6701.

MATT WORKMAN

MONICA WORKMAN

By Lucy Modzelewski

HOW THEY MET: The Workmans met at the Getty Research Institute in Santa Monica, California.

FAMILY MATTERS: They’ve been together for 28 years and have two children, Emily, 22, and Matthew, 18.

HOW THEY STAY FIT TOGETHER: They love going to the gym together, but also enjoy staying active with outdoor activities like alpine skiing, tennis, and hiking.

HOW THEY INSPIRE EACH OTHER TO STAY ACTIVE: Matt and Monica both focus on words of encouragement and praising each other for their fitness accomplishments. Matt loves to plan trips and activities for them to do together, and Monica helps keep them both fueled for their adventures by planning and preparing healthy meals.

THEIR GREATEST STRENGTHS: They both feel that their faith is a huge strength.

PROUDEST FITNESS ACCOMPLISHMENT: Matt’s proud of being on multiple covers of Men’s Fitness Magazine and doing all of their advertising, bus kiosks, and commercials one year. Monica is proud of bouncing back post-pregnancy after having two kids.

BEST WELLNESS ADVICE: Be mindful of your diet and sleep, and find activities you enjoy.

2023 GOALS: The Workmans are focusing on good mental and physical health in 2023.

Photo by Tindall Stephens

Lisa Street, Nurse Practitoner/Owner

By Zoe Harrison

Photo by Tindall Stephens

Conquering Gym Intimidation

Dr. Desirae Brinkley has always been motivated to succeed and help others. She excelled through college, optometry school, and her residency program. And for the past six years, she’s been an optometrist at the Eye Specialty Group here in Memphis.

However, despite her academic and professional motivation, Dr. Brinkley often neglected her health and fitness. She realized she was self-conscious and facing body image issues, but was initially afraid to take control of her fitness into her own hands.

“I thought the fitter people in the gym would judge me for not knowing how to use the machines or starting with small weights,” she says.

Because of her gym intimidation, Dr. Brinkley rarely exercised and would only go straight to the treadmill section to avoid any attention.

Prompted by her best friend’s upcoming wedding, Dr. Brinkley decided to make a change and take control of her health in her early thirties. She focused on healing unhealthy habits with food and connected with a personal trainer to teach her proper form and technique in weightlifting and cardio training circuits.

Within a few months, Dr. Brinkley could take what she had learned from personal training and apply it at her local gym, no longer experiencing anxiety or fear of judgment from other gym-goers.

“Once I started going to the gym, I realized all of my previous fears were incorrect, and everyone at the gym is focused on their own experience, not judging others,” she explains.

After a two-year weightlifting journey, Dr. Brinkley has lost 55 pounds and feels more confident, youthful, and motivated than ever. She recognizes that through her training, she has proven that she can achieve goals she never thought possible, like leg-pressing 500 pounds.

Dr. Brinkley also uses her time in the gym as a momentary escape. “In the gym, I’m not thinking about the stresses of day-to-day life, like work or personal obligations,” she says. “It is a great way to focus on me and get in the zone.”

She also explains that she is repeatedly motivated by encouraging words from her patients each year at their annual eye exams, who tell her how much happier she seems as she continues her health and fitness journey.

Her goals now are to maintain her stimulation and curiosity by trying new workouts, starting with getting back into running. Though she has run two half marathons in the past, Dr. Brinkley’s latest challenge is to begin training for her first full marathon this year.

Through her training, she hopes to prioritize rest and crosstraining while taking the focus and determination she has learned through weightlifting and applying it to her running journey. Though she may have feared the challenge in the past, Dr. Brinkley is now excited and invigorated to continue conquering her fitness goals.

By Zoe Harrison

100 MARATHONS + ONE MORE FOR GOOD MEASURE

As we age, it’s easy to think we no longer have the time or stamina to embark on new physical challenges. However, this couldn’t be further from the truth for George Hernandez, 70, who ran his first marathon at age 50 and 100 marathons since.

While George stayed fit throughout his life, he describes himself as not particularly competitive and not much of a runner. So when his stepdaughter asked him to train with her for the St. Jude marathon in 2003, he thought it would be a one-time venture they could do together for fun.

Little did George know he’d quickly become hooked, even qualifying for the exclusive Boston Marathon the following year. As George continued to develop his passion for running, he set the ambitious goal of eventually completing 100 marathons.

Photo by Tindall Stephens

George realized that though he was embarking on this pursuit throughout his fifties and sixties, he felt much healthier than he was in his thirties and forties, noticing a significant improvement in his agility and flexibility.

George attributes his running stamina to several motivators. His love for running started at St. Jude Memphis Marathon weekend, a cause he is especially proud to support, considering his stepdaughter is a nurse practitioner at St. Jude. He’s also not too competitive with himself and enjoys the experience and camaraderie rather than focusing exclusively on setting personal records. George has also been active with several running groups and communities and has traveled as far as Berlin, London, and Copenhagen to join in their marathons.

“It has been amazing getting to know people from so many walks of life, who all

have the common bond of continuing to put one foot in front of the other,” he says

During these years running marathons, George served as the CFO and eventually CEO of Campbell Clinic Orthopedics in Memphis. Seeing so many patients receiving treatment for injuries and various ailments and ultimately getting back on their feet inspired George and reminded him to be grateful for his good health.

Set on the original goal of running 100 marathons, the 2022 St. Jude Marathon was expected to be his last. However, he unexpectedly qualified for the 2022 Berlin

Marathon in September and knew he had to participate in this once-in-a-lifetime opportunity. As fate would have it, this also happened to be the race during which Olympian Eliud Kipchoge broke his own world record.

This major athletic achievement, combined with George’s feat of completing his 100th marathon, was particularly moving for him. “What is so unique about marathons is that elite, record-breaking runners are sharing the same stage as average Joe runners like me and being cheered on by the same spectators,” he recounts.

After completing the Berlin Marathon, George knew he wanted to finish at St. Jude in December, so he has completed 101 marathons, but he doesn’t think he will stop yet!

“People may think I’m crazy, but why stop now!”

“People may think I’m crazy, but why stop now!”

By Mary Alexander Satterfield

Spanakopita

CRUNCH SALAD

Prep Time: 50 minutes

Makes 4 Servings

Ingredients:

q 5 -6 cup kale, chopped

q 1 cup quinoa, measured uncooked

q 3/4 cup feta cheese crumbles

q 1 green bell pepper, diced

q 3/4 cup fresh dill, chopped

q 3/4 cup green onion, chopped

q 3/4 cup fresh parsley, chopped

q 1/2 cup olive oil

q Lemon zest

q 1 lemon, juiced

q 2 garlic cloves, minced

q 1 t ablespoon tahini

q 2 teaspoons white wine vinegar

q 1 teaspoon Dijon mustard

q 1 teaspoon honey

q Salt & pepper, to taste

Directions:

Prepare quinoa according to package instructions. Once cooked, drizzle with olive oil and season with salt & pepper. Prepare the salad dressing. In a small bowl, combine 1/2 cup olive oil, lemon zest, lemon juice, minced garlic, 1 tablespoon tahini, 2 teaspoons white wine vinegar, 1 teaspoon dijon, 1 teaspoon honey, salt & pepper. Whisk to combine.

Add chopped kale to a large bowl and add the chopped toppings: dill, green onion, parsley, bell pepper, and cooked quinoa. Season with salt & pepper, and add crumbled feta cheese. Add the dressing and toss well.

Serve and enjoy!

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

By Cara Greenstein

Homemade Peanut Butter Cups

Enjoy this naturally sweet Valentine’s treat yourself, or share it with a crowd!

Serves 12

Ingredients:

q 1/2 cup + 1 tablespoon peanut butter, divided

q 1/2 cup almond flour

q 4 pitted dates, roughly chopped

q 1/4 cup confectioners sugar

q 1 1/2 cups semisweet chocolate chips or white chocolate chips

q 1 t ablespoon coconut oil

q Sprinkles (optional)

Directions:

In a food processor, pulse 1/2 cup peanut butter, almond flour, and dates until smooth. Add confectioners sugar and pulse just 2-3 times until combined. Turn onto a piece of parchment paper. Add another piece of parchment on top of the peanut butter and press or roll into an even layer. Freeze for 10 minutes.

Meanwhile, heat chocolate, coconut oil, and remaining peanut butter in a microwave-safe dish in 30-second increments, stirring each time until fully melted and smooth.

Line a mini muffin tin with paper cups. Carefully pour a teaspoon or so of chocolate into each cup to fill the bottoms. Remove the peanut butter layer from the freezer and use a top to cut 1-inch circles. Carefully place each round on top of the chocolate. Pour the remaining chocolate on top of the peanut butter layer. Sprinkle chocolate with sprinkles and place the tray in the freezer for at least 30 minutes. Enjoy immediately (and often).

Cara Greenstein celebrates intentional and exceptional cuisine in her award-winning food and lifestyle blog, Caramelized, which offers recipes and restaurant reviews, food-focused travel itineraries, and endless tablescape tips. Follow @cara_melized on Instagram for daily inspiration and bookmark her recipes at Caramelizedblog.com.

1.

By Cody Giovannetti, RDN, LDN

Six Ways to Improve Your Hormones

Have you ever wondered if your hormones are off? Hormones play a larger role than many think. Too much or too little of any hormone can negatively affect our health. Hormones play a role in happiness, sadness, fatigue, libido, sleep, and much more. We can incorporate many things in our daily lives to help improve our hormones. Here are six ways to help improve your hormones.

ELIMINATE TOXINS:

Environmental toxins are one of the top threats to hormone balance. This includes plastics, phthalates, parabens, pesticides, perfumes, Bisphenol A (BPA), perfluorinated chemicals (PFCs), and more. These toxins are considered endocrine disruptors, meaning they mimic hormones! This confuses our bodies, making it difficult to balance hormones.

2.

CONSUME HORMONE-NOURISHING FOODS:

We feed our hormones by consuming nutrient-dense foods. Some hormone-nourishing foods are grass-fed meats/organs, bee pollen, pasture-raised eggs, grass-fed butter/ghee, avocados, broccoli sprouts, wild salmon, coconut water, Brazil nuts, nettle tea, camu camu, cherries, berries, maca tea, and oysters.

3.

EAT ENOUGH:

Did you know that if your calorie intake is too low, it can result in cortisol imbalance and estrogen dominance and can even negatively impact your thyroid? Society has led us to believe less is more, skewing what health looks like for many. If we are undernourished, our body can’t complete many functions, one being hormone production. When we undereat, our body doesn’t get enough vitamins, minerals, or nutrients and, in turn, tries to conserve energy which affects hormone production.

4. BALANCE YOUR BLOOD SUGAR:

Blood sugar balance is imperative to regulate our hormones. To balance your blood sugar, we need it to stay as close to the middle line as possible. This means prioritizing fat, fiber, and protein at every meal. Keep in mind that finding the proper balance is individualized.

5.

Did you know your hormones naturally rise and fall with your sleep-wake cycle? Too little sleep and a disruption in this cycle affects stress, sex, thyroid, hunger, and hormones. Studies have shown that people with sleep deprivation have abnormalities in insulin. This increases your risk for insulin resistance and type 2 diabetes, wreaking havoc on your thyroid hormones and cortisol levels. In addition to getting a good night’s rest, it’s also helpful to go to bed and wake up around the same time every day and get natural sunlight exposure first thing in the morning.

6. IMPROVE GUT HEALTH:

Hormones are dependent on our digestive system. Poor gut health has been shown to increase the risk of estrogen-related diseases such as PCOS, endometriosis, and even breast cancer. Gastrointestinal imbalances can hinder the proper elimination of excess hormones and inhibit or alter the proper production of hormones.

With the principles of functional nutrition as the foundation, our nutrition team at Sundara Wellness can help manage hormonal balance and much more. To learn more, contact Cody at cody@sundarawellness.com.

OPTIMIZE YOUR SLEEP:

Cody Giovannetti, RDN, LDN, IBCLC is a Registered Dietitian specializing in GI issues, thyroid dysfunction, prenatal/postpartum nutrition, autoimmune disease, metabolic syndrome, nutrient deficiencies, food sensitivities, hormone imbalances, and more.

By Audrey Stimpson, Nutrition Coach, CNFC

5 THINGS TO LOOK OUT FOR WHEN READING FOOD LABELS

Have you ever read a food label and thought…I have no idea what this is?

Truth bomb: your body probably doesn’t either.

There are so many things you have to be aware of these days. Some of these include: dyes, preservatives, hidden sugars, natural flavors, isolated proteins that act as msg, seed oils, serving size of sugars, pesticides, and more.

Companies also like to trick us by using “healthy” taglines and words like natural, organic, dairy-free, gluten-free, vegan, vegetarian, etc.

For example, you can unwittingly buy “organic” peanut butter, hummus, guacamole, or roasted nuts and later find out they’re laced with canola oil, a highly inflammatory Omega-6 seed oil.

HIDDEN SUGARS

Sugars are everywhere. Recent studies confirm that Americans are, on average, consuming 17 teaspoons of sugar every day. That is 57 pounds per year.

Sugar is an anti-nutrient. It contains no vitamins of its own and instead leeches them from your body in order for digestion to occur.

So, how do you limit your sugar intake?

To determine how many teaspoons of sugar are in a product, you need to use the following equation: 4 grams of sugar= one teaspoon of sugar.

Knowing this, you look at total sugars listed under carbohydrates. You then divide the total number of sugars by 4 to determine the amount of sugar per serving size. For example, if total sugars equal 15, then 15 divided by 4 equals 3.75 teaspoons of sugar per serving.

Sugar also hides in our foods. Anything that ends in “ose” is a sugar and anything that ends in “ol” is a sugar alcohol. For example: fructose, lactose, maltose, dextrose, xylitol, sorbitol, etc.

There are also the following hidden forms of sugar to look out for: corn sweetener, corn syrup, fruit juice concentrate, high-fructose corn syrup, malt syrup, sugar syrup, Florida Crystals, evaporated cane juice, corn syrup solids, barley malt, agave nectar, rice syrup, caramel, panocha, muscovado, molasses, treacle, and carob syrup.

PRESERVATIVES

While Preservatives help food stay fresh longer, they are also linked to cancer and hormone disruption.

I recommend avoiding the following preservatives: nitrites (nitrates and nitrosamines) added to processed meats; BHA & BHT added to cereals, hot dogs, candy, and so on; sulfites; sodium benzoate; potassium benzoate, benzene, and potassium bromate.

DYES

Dyes are notoriously troublesome for those with behavioral disorders like ADHD and autism. However, did you know they’re also toxic to the human body and contain carcinogens and cancer-causing substances?

Some of the most common include: Red 40, Yellow 5, and Yellow 6; however, all colors and dyes contain carcinogens.

So, let’s talk about five things we need to look for when reading our labels:

BETTER BRAIN, BETTER LIFE

We train brains for many issues ranging from ADHD to PTSD. We help optimize brains for peak performance. It is our mission to help you have a better life by optimizing your brain health.

– ADD/ADHD

– Anti-Aging/Dementia Prevention

– Anxiety

– Autism

– Concussion/Brain Injuries

– Depression

– PTSD

– Seizure Disorders

– Sleep Issues

– Stroke Recovery

CALL

ACTIVE

We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active

• Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques

• Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems

• Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself

HIDDEN MSG

You’ve all heard that you need to avoid MSG, a flavor enhancer used in Asian cuisines. But did you know there are many forms of hidden MSG?

MSG is monosodium glutamate, one monosodium molecule added to the amino acid glutamic acid, which occurs naturally in many foods.

Glutamate is also an excitatory neurotransmitter for which we have receptors in our gut and brain.

Normal healthy livers can break down amino acids that build up in the body; however, glutamic acid (glutamate) is more difficult to absorb and eliminate.

Excess glutamate causes neurons to fire as soon as it hits the receptors on the tongue, leading to neurotoxicity and systemic inflammation. Hello, addiction and cravings!

So how is excess glutamate ending up in our foods, and how can we spot hidden MSG?

Simply put, protein processing! The hydrolysis and protein processing results in unbound glutamate, aka MSG.

Even if it says “No MSG” you still have to be vigilant. The FDA does not require MSG to be labeled unless the ingredient itself is 99 percent MSG.

In addition to any product that lists glutamic acid or glutamate, you also have to look out for the following hidden MSG:

• Yeast Extract, nutrient, or food

• A nything hydrolyzed

• A nything protein: textured protein, whey protein isolate, soy protein isolate, etc.

• C alcium or sodium caseinate

• Gelatin

• Vetsin

• Ajinomoto

And the following products that contain or produce MSG:

• C arrageenan (E 407)

• Maltodextrin

• Citric acid, citrate(E 330)

• A ny flavors or flavoring

• Barley malt or malt extract

• Pectin (E 440)

• Soy sauce or extract

• Seasonings

• Bouillon

• Anything ultra-pasteurized

• Anything enzyme modified

• Anything containing enzymes

SEED OILS

Some fats are anti-inflammatory, like Omega-3 fatty acids, and others are inflammatory, like Omega-6 fatty acids. Our Omega-6:3 ratio is supposed to be 1:1; however, in America, it’s more like 40:1.

Seed oils were introduced in the 1920s as a cheaper option and as a means of getting rid of excess from processing cotton and other plants. Unfortunately, the introduction just so happens to coincide with the rise in coronary artery disease, obesity, and autoimmunity. These oils also oxidize at high heat, causing internal inflammation of the brain and body.

I recommend avoiding the following seed oils:

• Corn

• C anola

• Cottonseed

• Soy

• Sunflower

• Safflower

• Grapeseed

• Ricebran

• Rapeseed

• Vegetable

• Peanut

Instead, try cooking with and using products containing the following oils/fats:

High heat: ghee, grass-fed tallow, grass-fed butter, unrefined virgin coconut oil

Little to no heat: Extra virgin olive oil, avocado oil, hazelnut oil, and macadamia oil

This doesn’t mean limiting all of these items all of the time. It just means being more mindful when shopping and eating out.

The key takeaways should be:

• Focus on eating whole foods!

• Choose processed foods with five ingredients or less.

• Read your labels and shop at places like Sprouts and Thrive Market for better options!

Audrey Stimpson is a Certified Functional Nutrition Counselor specializing in ADHD, autism, autoimmune, hormonal imbalances, and gut-brain health. For more info on optimizing nutrition, reach out to Audrey via email at audrey@audreystimpson.com, social media at @audreystimpson, and via website at audreystimpson.com.

By Lauren Dia, MS, RDN, LDN

The Importance of Food, Fuel, and Your Workout

How important is ‘when’ I eat? Should I eat breakfast?

Planning regular (every 3–4 hours) eating events, whether meals or snacks, is key to providing your body with consistent and adequate fuel. Breakfast is defined as the first meal of the day, typically eaten within two hours of waking. While the timeline of this meal may look different based on your personal schedule, it is important to “break the fast” after sleeping through the night, to take in nutrients to begin your day and to “frontload” the day to prevent feeling overly hungry in the afternoon and evening. If you typically do not experience hunger cues after first waking, try incorporating foods such as toast with butter, oatmeal, or a breakfast bar as an easily digested choice to begin your day. Over time, your body will likely recognize the consistent intake of fuel and begin to experience hunger cues around this time.

What and when should I eat around my workouts?

Eating a meal or snack before and after a workout or exercise session is important. When considering fueling before physical activity, factors include the timing of your workout, the type of workout you’re planning, the time since your last meal or snack, and hunger cues.

Finding foods that sit well during workouts can take trial and error. It’s typically best to time workouts at least two hours after meals to allow time for digestion. However, if it’s been a few hours since you last ate and you’re working out in the next 30-60 minutes, consider an easily digested, carbohydrate-rich snack of grains or starches such as a banana, toast, or a sports drink to give your body a boost.

Following a workout event, a snack or meal including carbohydrates and protein will be the best choice for muscle recovery. Aim to consume your post-workout meal or snack within 30-45 minutes of exercising to optimize recovery. Consider chocolate milk and oatmeal for a quick and easy post-workout snack, or plate a post-exercise meal of chicken, pasta, and a fruit or vegetable.

For individuals engaging in forms of exercise that are higher intensity and/or longer duration, fueling during exercise may be necessary. Due to the unique needs of every athlete and every sport, meeting with a sports dietitian can be beneficial to enhance performance and recovery and ensure proper fueling. If you want to optimize nutrition to fuel your active lifestyle, contact the sports dietitians at Memphis Nutrition Group for individualized plans, goals, and support.

How long does a pre-workout last?

Let’s back up before diving into this question. When selecting a supplement of any kind, it’s important to be an informed consumer. Be cautious when purchasing pre-workouts or any supplement. Marketing and advertising can often lead us to believe that pre-workouts and other powders, drinks, and gels are a necessary part of an athlete’s diet, but real food often works just as well, is less expensive, and sits better in our system.

A pre-workout is a dietary supplement intended or marketed to improve physical and mental energy when taken before exercise. Pre-workouts typically contain varying amounts of caffeine and types of amino acids, and the effects of the supplement vary widely depending on the ingredient profile. Some pre-workout products contain creatine, vitamins, beta-alanine, and other ingredients in quantities or doses that may or may not make a positive difference in performance. When considering a supplement, check if it is third-party tested to ensure it does not contain any banned substances or fillers not listed on the ingredient list. Reputable and reliable third-party companies include NSF Certified for Sport, Informed Choice, and USP.

Pre-workouts aren’t for everyone, and before use, daily nutrition should be evaluated and modified to ensure individual needs are met. Rather than depending on caffeine, a stimulant, to energize your workouts, remember that food is the best fuel. Calories are units of energy, and carbohydrates are the body’s preferred fuel source. For those who tolerate it, caffeine and carbs can give workouts a boost, and working in protein post-workout is an excellent plan. Consult your Registered Dietitian and/or medical provider before beginning any new supplement regimen.

Photo: Sélavie Photography

By Lucy Modzelewski

FIVE BENEFITS OF HAVING A WORKOUT BUDDY

From the traditional romantic love honored on Valentine’s Day to celebrating the more platonic love between friends on holidays like Valentine’s Day, the month of February is all about appreciating relationships. If you don’t already have a reliable workout partner, this is the perfect time to test out the buddy system in the gym, fitness studios, or trails. Although you may think of your workout as your “me time,” there are proven advantages to working out with a partner.

YOU’LL HAVE MORE ACCOUNTABILITY:

When your alarm goes off for that early morning workout class, it can be tempting to hit the snooze button, especially in winter when it’s dark, cold, and dreary. However, if you’re taking the class with a friend you don’t want to ditch, the odds of consistently making it to the class, run, gym, or whatever it may be, increase drastically. And when it comes to achieving your fitness goals, consistency is key.

YOU’LL WORK OUT HARDER:

The Kohler effect, a psychological theory that states motivation increases among individuals working in groups compared to individuals working alone, has proven true for fitness fiends. A 2011 study examined adults doing strength exercises and found that participants held a plank for longer when working out with a partner versus doing planks on their own.

YOU’LL BE MORE LIKELY TO TRY NEW THINGS:

Starting at a new gym or signing up for your first race can be intimidating to take on alone. Having a friend by your side as you walk through the doors of a new fitness studio or start training for your first half marathon will help you get out of your comfort zone and push your fitness boundaries in a new way.

YOU’LL BE SAFER:

If you’re a weight lifter, having a partner to spot you is safer than lifting alone, significantly decreasing the risk of injury. If you’re a runner or cyclist who prefers to run in the early morning or the evening, there’s safety in numbers.

YOU’LL ENJOY YOUR WORKOUT MORE:

Let’s be honest. We’ve all gotten in a rut with our gym or fitness routine. Having a dependable workout buddy makes even the most mundane workout into something else entirely - a social occasion. You may dread lacing up your shoes for an early morning run, but if all else fails, you will have fun spending time with your workout buddy.

AMBER PAXTON

FAV WAY TO WORKOUT:

I like to do any type of cardio or HIIT workout.

BIGGEST FITNESS MYTH:

The more you sweat during a workout, the harder the workout is.

BIGGEST NUTRITION MYTH:

Carbs are bad for you. Carbs are essential to your diet, especially if you are doing a HIIT workout. Your body needs those carbs for fuel.

MY TYPICAL WORKOUT DAY:

Depending on the day, a typical workout day is leaving work, getting a 15-minute workout in a Manduu, and then going to my cycling or kickboxing class.

WHAT

IS THE MOST OVERLOOKED BODY PART:

I’d say back and shoulders for women and glutes for me.

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:

A yoga mat or a treadmill.

ALWAYS IN MY GYM BAG:

A change of clothes and a protein shake or bar.

MY FITNESS IDOL:

Allyson Felix

DREAM WORKOUT PARTNER:

Billy Blanks. I watched all the Tae Bo videos growing up, and he always made class look really fun.

MY DIET:

I pretty much eat whatever I want, except for not eating chicken, beef, or pork. I always preach to anyone that will listen, anything in moderation.

ONE FOOD I CAN’T LIVE WITHOUT:

Ice cream. I really don’t have a sweet tooth, but ice cream is my guilty pleasure! Whenever I’ve had a stressful day, or it’s 100 degrees here in Memphis, ice cream always makes me feel better!

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.

Photo by Tindall Stephens

31, PT EMS trainer at Manduu

MY GO-TO SNACK:

Lightly salted almonds or apple slices with almond butter.

SETBACKS:

Enrolling in grad school while managing a fitness studio full-time. For me, this was a setback because I was super stressed, so I started eating more and working out less. I had to choose between writing a paper for class or working out. This made me stronger because I was able to push through the semester, take a step back, and learn how to balance everything. I’m now halfway through school, and I’ve started a new full-time position at Methodist Le Bonheur Healthcare as a Wellness Coordinator. I’ve learned to have a healthy school, work, and self-care life, balance.

WHAT KEEPS YOU MOTIVATED:

Having a holistic lifestyle. I’ve never liked the idea of taking any type of medication. A lot of cardiovascular diseases can sometimes be prevented if you take care of yourself by living a healthy lifestyle. So, being able to live life without any preventable illnesses is what keeps me motivated.

GOALS FOR THE YEAR AHEAD:

I want to be the healthiest I can be without overworking my body.

Whitney Knight, Indoor Cycling and Running

35; Brand Director for Hilton; Volunteer Board Member for Girls on the Run Memphis and Mid-South Mobile Food Pantry

I f SPORTS: Running is beautiful because it’s a great way to see the world and is so accessible. Sometimes we tend to overcomplicate it, but all you need is a pair of shoes and a little motivation. The energy of a great playlist and a great group of people means I never have a bad workout when I’m cycling.

BUCKET LIST: The Boston Marathon has been on my list for a long time. I’m hoping in the next few years, I’ll be able to revisit this goal and make it a priority.

UP NEXT: My puppy Olive and I are signed up for the Fast & the Furriest 5K. This will be her first race and a good way to get her puppy energy out as we “train” for the race.

FAVE FITNESS ACCOMPLISHMENT: I completed my certification as a Spinning instructor in 2017. Indoor cycling was always an important part of my training as a runner, and I love the community of any cycling class, so getting certified to teach and pay it forward to others was extremely rewarding.

SPEED BUMPS: I had a stress fracture in my ankle several years ago. I managed to PR a half marathon with my injury, but I don’t recommend doing that because it came at a high cost. The injury forced me to embrace other workouts besides running. I even spent time training with a swim coach at the YMCA. While swimming didn’t stick for me, getting out of my comfort zone was good.

MY GROUP: I travel a lot for work, so I’ve found CycleBar to be a great fit for me. It’s easy to drop in for a class whenever I’m in town and supplement those workouts with runs and strength training when I’m on the road.

FAVORITE JAMS: “Tomorrow 2” by GloRilla and Cardi B

MOST MEMORABLE FITNESS EVENT: In 2014, a group of Memphians and I completed the New York Marathon. Standing on the Verrazzano-Narrows Bridge and crossing the finish line in Central Park are core memories for me. Anytime I need extra motivation during a run, I revisit that feeling.

Photo by Tindall Stephens

BINGE-WATCHING:  I just finished the new season of The White Lotus and can’t wait for the premiere of the next season of Succession later this spring.

BEST EATS:  The sunshine burrito at City Silo is always a healthy, filling fav, but I’ll never turn down a black bean burger from Huey’s.

DREAM DINNER COMPANY:  Billie Jean King is an icon. She continues to champion women in sports, and her legacy is incomparable.

GO-TO GEAR:  Tops with built-in sports bras are essential for me. It’s less laundry and takes up less space in a suitcase!

INSPIRATION TO BE FIT:  We have many incredibly supportive fitness communities in Memphis. Whether it’s the Saturday morning crew at CycleBar, Memphis Runners Track Club, or a small group run, the accountability and fellowship of active Memphians are second to none.

PET PEEVE: When people are late to classes.

FAV INDULGENCE: Memphis Pizza Café, and if you’re not ordering a side of ranch, you’re not doing it right!

QUOTE:  “It’s not bragging if you can do it.” – my elementary gymnastics instructor

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MEMPHIS IN MAY TRIATHLON

$5,000 AMATEUR CHALLENGE

MAY 13 | 6:30 AM | MIM OLYMPIC TRIATHLON

.93 MILE SWIM | 24.9 MILE BIKE | 6.2 MILE RUN

THE MIM OLYMPIC AQUABIKE | .93 MILE SWIM | 24.9 MILE BIKE

MAY 14 | 6:30 AM | MIM SPRINT TRIATHLON

1/3 SWIM | 13 MILE BIKE | 3 MILE RUN

THE MIM SPRINT AQUABIKE | 1/3 MILE SWIM | 13 MILE BIKE

Looking to Improve Your Performance

Fascial Stretch Therapy is a neuromyofascial manual therapy method which focuses on the connective tissue system rather than isolated muscle treatment.

7th Annual Annie Oakley & Buffalo Bill Wild West Triathlon

Super Sprint and Sprint Triathlon Races

All women’s triathlons and all men’s triathlons

JUNE 24 | 6:30 AM

Super Sprint – 1/4 mile swim, 8 mile bike, 2 mile run

Sprint – 1/2 mile swim, 16 mile bike, 4 mile run

$100 all races fastest runner female, male, relays. Bike and gear giveaway

Dragonfly Sprint Triathlon

AUGUST 26 | 8 AM

1/2 Mile Swim, 18 Mile Bike, 4 Mile Run Sardis Lake | Sardis, MS

$150 fastest biker female, male, relays

REGISTER AT: runsignup.com

Dr.

Elijah Pugh, Cycling

33; Manufacturing Engineer for Ford Motor Company

I f CYCLING: I love cycling because it can be used as a way to relax, and it’s a great way to explore the world. You can also push your body and test its limits.

BUCKET LIST: I want to qualify for the Boston marathon and complete an Ironman.

FAVE FITNESS ACCOMPLISHMENT: Definitely, riding over 200 miles (10+ hours) on the trainer.

SPEED BUMPS: The end of 2022 was rough, with multiple deaths in my family, my dog being diagnosed with terminal cancer, and the normal stress of prepping for a baby. In all honesty, the hardships have yet to end, but cycling always brings me peace and calms my spirit and mind. I know with faith, my family, my friends, and cycling, I will eventually make it to the other side of this heartache.

MY GROUP: I’m a member of the Grind City Cycling Club, Major Taylor Memphis, and the Grind City Cycling Race Team. I’m also a former member of the Marx Bensdorf Race Team.

FAVORITE JAMS: I like something that matches the workout I am doing.

RECENT RACES: I raced the entire 2022 Crit season and got my first podium at the Tiger Lane Crit.

MOST MEMORABLE FITNESS

EVENT: Completing and doing fairly well in the St. Jude marathon. It gave me confidence in my overall fitness.

BINGE-WATCHING: “Better Call Saul” and “Alice in Borderland”

DREAM DINNER COMPANY: I’d like to have dinner with my grandfather. Unfortunately, as I got older, he had already lost much of his personality from dementia, but he was a big role model to me growing up.

GO-TO GEAR: My WHOOP heart rate monitor and at least one of my road bikes.

INSPIRATION TO BE FIT: To be competitive and just be my best self.

ON MY NIGHTSTAND: I’m currently reading “Mastering Fear”, which I’m really enjoying.

PET PEEVE: EXCUSES

FAV INDULGENCE: Food!

QUOTE: “You have to be comfortable with being uncomfortable.” – Unknown

UP NEXT: The race of bringing our baby into the world!

Photo by Tindall Stephens