Memphis Health+Fitness Magazine February 2024

INSPIRING ACTIVE LIFESTYLES SINCE 1996

FEBRUARY 2024

Fitness As A Couple Renee & Justin Bailey

MORE FIT COUPLES

HEART HEALTH MONTH SURVIVOR STORY!

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!

901.759.3111 | CampbellClinic.com

Scan here to find a location.

Commit to be fit

TWO LOCATIONS MIDTOWN 200 N. Evergreen St. Memphis, TN 38112 (901) 800-7688

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EAST MEMPHIS 510 Perkins Extd.

Memphis, TN 38117 (901) 800-7688

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H+F FEB 2024

28 Years and Running Strong Publisher Amy Goode amygfitness@comcast.net 901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Angelique Nihen Contributing Writers Lucy Modzelewski Shlomit Ovadia Zoe Harrison Dallas Meador Amanda Tompkins Graphic Design Brian Williams Digital Designer Jeremy Crooks Social Media Editor Lucy Modzelewski Photographers Tindall Stephens D’Angelo Connell 648 Riverside #421 • Memphis, Tennessee 38103 Send articles and photos to amy@memphishealthandfitness.com

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H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2024.

ON THE COVER: 20 FIT COUPLE, RENEE AND JUSTIN BAILEY /

facebook.com/ MemphisHealthFitnessMag

36 HEART ATTACK SURVIVOR

12 FIT NEWS / 14 LIVING WELL / 38 MEMPHIS FIT 40 FOOD + NUTRITION / 50 COACH’S CORNER 8

52 WEEKEND WARRIORS / 56 TRAINER OF THE MONTH

@memfitmag

Read us online at Memphishealthandfitness.com

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Amy Goode | Publisher

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

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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.

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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

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D’Angelo Connell | Photographer

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

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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.

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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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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.

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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.

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Celebrating

Years of Excellence

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

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

PSG offers a variety of surgical procedures and takes pride in treating each patient with individualized care ensuring they feel confident before, during and after their surgical procedures. PSG is proud to continue the legacy in providing exceptional medical service and delivering the high standard of care in Memphis and the Mid-South.

To find the PSG surgeon that is right for you scan the QR Code or call 901-761-9030 to book your consultation today!

Follow us on Instagram for specials and a first-hand look at @psgofmemphis procedure results!

FIT NEWS

By Shlomit Ovadia

Jumpstart Your Spring Wellness with Community Local Sound Healer Anna Cardona is helping Memphians level up their wellness this spring with the Alchemy in Paradise retreat, a transformative, six-day journey into the jungles of Junquillal, Costa Rica, for an emotional and physical reset.

As someone who has been practicing Vibrational Sound Therapy for nearly four years, Anna’s practice utilizes Biofield Tuning with large-scale tuning forks to help those with chronic and undiagnosable issues reach individual homeostasis levels.

“For me, the sound baths are essential for health and wellness because of the physical results that are happening in your cortisol levels that bring people not only emotional relief from anxiety and depression but also help balance hormonal situations.”

Since launching her business, Memphis Sound Healer, Anna has immersed herself in the community by maintaining an active presence in local health spaces with her services.

In addition to private sound healing sessions at Damond Salon and house calls, Anna hosts weekly sound baths, workshops at Delta Groove Yoga and Club Pilates, and a monthly community sound bath at Crystal Grotto Shrine.

“Everyone who comes to one of the sound baths ends up becoming a friend, so we’ve all become this beautiful community,” Anna explains.

Her Alchemy in Paradise retreat takes these offerings to the next level with a diverse daily yoga practice that includes slow flow, deep stretch, Kundalini, restorative, and Vinyasa. Both private sound healing sessions and group sound baths will be woven into the schedule, in addition to guided meditations, 12

Hotel Balu

breathwork, reiki energy healing, ecstatic dance, a jungle hike, and a beach trip to visit the nearby turtle sanctuary.

The retreat is done in collaboration with other familiar Memphis faces, including Dose Pilates yoga instructor and sound healer Tori Anito, Delta Groove Yoga’s Kundalini instructor Katie Billings, and Delta Groove Yoga instructor Jarquez Smith, all of whom bring several of their own unique talents and healing modalities to truly elevate the entire retreat experience for patrons.

What’s more, Hotel Balu boasts eight casitas, 20 beds, seven pools, a yoga chalet, a turtle sanctuary just minutes away, and several beaches.

The resort will serve a curated menu comprising clean, healthy foods, including fresh fish and lots of vegetables, paying a flavorful ode to local Costa Rican cuisine.

The intensive experience is ideal for those dealing with life transitions or who feel stuck in a rut and are looking for something new and different.

“As a lifelong Memphian, even having this extra offering that I’m giving creates a deeper relationship with the community.”

The retreat still has spots available and is placed at an accessible price point of just $1,555, which can be financed using payment plans. The all-inclusive price covers meals, materials, car transportation, activities, and airport pickups.

“If you’re looking for a way to level up your mind, body, outlook on life, relationships with others, and your health and wellness, then this retreat is definitely for you.”

IG: @memphissoundhealer annae702@gmail.com

TIME TO GET

S E XUA L W E L L N E SS HA P PY H O UR FEBRUARY 13, 5-6 P.M. ENJOY COCKTAILS AND SNACKS AS WE DISCUSS THE IMPORTANCE OF CARING FOR YOUR BODY THROUGH ALL STAGES OF LIFE.

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LIVING WELL

By Christian Smith, DPM, FACFAS

Foot Health Mirrors Heart Health February, Heart Health Month, primarily focuses on cardiovascular health, but its impact extends beyond the heart to various parts of the body, including the lower extremities’ vascular system. The intricate connection between heart health and the well-being of our feet is often underestimated.

The circulatory system, comprising the heart and blood vessels, is vital in maintaining overall health. Blood is pumped from the heart through arteries, reaching every part of the body, including the feet.

Understanding this interconnectedness is crucial during Heart Health Month.

Poor cardiovascular health can manifest in various ways.

One is peripheral arterial disease (PAD). PAD occurs due to plaque buildup in the arteries, restricting blood flow to the legs and feet. This can lead to pain, numbness, open wounds, and ultimately lower limb amputations. Heart Health Month serves as an opportunity to raise awareness about the correlation between heart health and the risk of PAD. Regular check-ups and screenings are paramount. See your doctor to help you lower risk factors. Stop smoking. At home, visually inspect your legs and feet.

Does hair grow on your feet? Do you have abnormal appearing nails or skin? Are your feet cold? Can you only walk a couple of blocks without stopping for rest?

Do you have rest pain or feel better when your legs hang down versus elevating them? Early detection and intervention can prevent complications related to poor circulation in the feet.

See a podiatrist at least once a year for a comprehensive foot and ankle exam. Higher-risk patients may be seen more often. For example, diabetic patients are at a higher risk of PAD and nerve damage in the feet and legs. This can lead to complications, costing patients their limbs and lives. A hammertoe gets a blister from a tight shoe, and pain is never felt.

The blister becomes a wound. There is not enough blood flow to heal the wound. The toe is amputated.

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Often, podiatrists can mitigate these complications with education, lifestyle modifications, shoe and orthotic management, early intervention vascular procedures, and prophylactic surgery. Podiatrists are trained and equipped to work as a team with vascular surgery, infectious disease endocrinology, and other specialists for limb salvage if complications do arise.

I have sent numerous patients with wounds and poor circulation to vascular surgeons for evaluation. The patients often needed cardiac stenting, and a few required bypass surgeries before the leg could be saved.

They return, saying, “Dr. Smith, you saved my life.”

The foot mirrors the heart In Eastern medicine, there is a deep understanding of the importance of foot health and its connection to our overall wellness. By recognizing and addressing this interdependence, individuals can take proactive steps to ensure comprehensive vascular health, contributing to a life of vitality and well-being.

Dr. Christian Smith is the owner of uTOEpia Foot and Ankle, PLLC. He is board-certified in foot and ankle surgery. Dr. Smith sees any foot/ankle problems and specializes in pediatric/adult flat foot reconstruction and diabetic/PAD limb salvage. For more information, follow us on Instagram @utoepiafootandankle, visit the website www.utoepia.com, or call 901.730.8300.

LIVING WELL

By Dr. John O. Schorge

Preventing Cervical Cancer As a gynecologic oncologist, I’ve had to tell women they have cervical cancer. In Tennessee, a woman is diagnosed every day, and every three days, a woman dies from this disease.

It’s hard news for patients to hear, but it doesn’t have to be that way. Cervical cancer is entirely preventable. It just takes the right information, vaccination, and screening.

Start by being aware of risk factors and symptoms.

Smoking is a major risk factor because its impact on the immune system lets precancerous spots on the cervix grow faster.

The other big risk is a human papillomavirus infection. HPV is a sexually transmitted virus, so using a condom during sex can offer protection.

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We also have excellent screening tools for cervical cancer.

Our goal is to ensure all women can access screening, vaccination, and treatment.

For symptoms, the classic sign is bleeding after sex. If you experience this, see your healthcare provider right away.

The cervix can be examined with a routine pelvic exam and Pap test. Pap tests show abnormal cervical cells, which are a sign of HPV infection.

While knowing your risk and being alert to symptoms can help catch cervical cancer early, it’s even better to prevent it! The HPV vaccine is safe, effective, and recommended for patients ages 9-45. It is typically given at ages 11-12 before sexual exposure.

Fortunately, HPV typically takes several years to turn into cancer. That gives us a chance to treat it to prevent cancer, or at least catch cancer early before it has spread.

Lack of access to care can make this disease worse. If cervical cancer is caught late, outcomes aren’t as good. Patients need more challenging treatment, such as a traditional hysterectomy that carries a higher risk of complications like bleeding or infection.

Usually, HPV infection doesn’t lead to cancer, but certain strains of HPV are linked to cervical and related cancers.

The vaccine introduces virus-like particles so the body produces antibodies to fight infection.

You’ll need additional testing and possibly a biopsy if you have an abnormal Pap. Usually, we remove the abnormal cells, and that’s the only treatment you need.

Vaccination prevents 90% of cervical and related cancers. In the first generation of women vaccinated, we saw a 65% reduction in diagnoses.

Often, this is a minimally invasive surgery, meaning smaller incisions, less risk, no overnight hospital stay, and easier recovery.

For early-stage cervical cancer, we can cure the disease via a hysterectomy.

My team wants to be part of the solution.

We built our practice here so Memphians wouldn’t have to travel for expert gynecologic oncology services.

Now, we want to encourage all women to take charge of their health and to take advantage of screening and protection against cervical cancer. Make it a point to use all the tools available to protect your health.

Dr. John O. Schorge is a nationally known expert in gynecologic oncology and complex gynecologic surgery.

He sees patients at Regional One Health’s Main Campus and East Campus. For an appointment, call 901.515.3809.

LIVING WELL

By Allyson Dormois, FNP

Navigating Flu and Cold Season: A Comprehensive Guide to Optimal Health As the chill of flu and cold season envelops us, prioritizing our well-being becomes paramount. This comprehensive guide delves into key strategies to fortify your immune system and safeguard against seasonal ailments.

Hydration: A Fundamental Shield Proper hydration emerges as a cornerstone in fortifying your body’s defense mechanisms. Beyond quenching your thirst, staying adequately hydrated is pivotal in strengthening the immune system, loosening mucous, and preventing dehydration. For those times when dehydration becomes a concern during the respiratory season, consider exploring the revitalizing benefits of IV infusions from ProHealth. These infusions offer a swift and effective means to reverse dehydration, providing a much-needed boost to your overall health.

Vitamins: Your Allies in Defense

Handwashing: A Simple Act with Profound Impact

A daily dose of essential vitamins becomes your steadfast companion during the flu and cold season.

Among the recommended arsenal, B12 and Vitamin C take center stage. These powerhouse vitamins actively contribute to reinforcing and supporting your immune system, enhancing its ability to combat viral intruders.

Discover the profound impact of integrating Vitamins B and C into your routine, creating a robust defense against the seasonal onslaught.

In the realm of preventive measures, the humble act of handwashing emerges as a powerful tool. By diligently washing your hands, you diminish the likelihood of contracting cold or flu viruses. Given the frequency with which we interact with our environment through touch, maintaining pristine hand hygiene becomes a vital defense mechanism. Uncover the science behind this simple yet effective practice and elevate your understanding of its profound impact on overall health.

Prompt Care: Navigating Symptoms with Precision

Amidst the hustle and bustle of daily life, the significance of adequate sleep cannot be overstated. Providing your body with a minimum of eight hours of restorative sleep empowers it to robustly defend against viruses. Explore the intricate connection between sleep and immune function, unraveling the mysteries of how a well-rested body becomes a formidable barrier against the perils of flu and cold season.

Awareness is key when it comes to identifying symptoms associated with the flu. This year, heightened vigilance is required, particularly for signs such as high fever, body aches, and respiratory distress. Acting promptly is imperative, as antiviral treatments are most effective when initiated within the first 48 hours of symptom onset. Explore the intricacies of antiviral medications and understand how they play a crucial role in preventing the replication of viruses, providing you with a strategic advantage in the battle against seasonal illnesses.

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Sleep: The Restorative Elixir

In conclusion, navigating the flu and cold season necessitates a multifaceted approach that encompasses hydration, vitamin supplementation, prompt care, hand hygiene, and quality sleep.

Arm yourself with knowledge and actionable strategies to not only survive but thrive during this challenging time of the year. Your health is an invaluable asset — cherish it, nurture it, and emerge victorious against seasonal adversities.

For more information or to book an appointment at one of their five area locations, visit Prohealthmemphis.com.

FIT COUPLE S

By Zoe Harrison Photo by Tindall Stephens

Renee Bailey 38 / Certified Public Accountant

to anything with an element of adventure. “It doesn’t have to be monumental. Just trying a new restaurant or bar is most enjoyable for us,” they said.

Justin Bailey

How They Stay Fit

45 / Attorney

Justin and Renee are dedicated cyclists and are involved in racing and group rides with their cycling community. Renee is a member of Black Girls Do Bike and Justin is a member of Grind City Cycling Club.

Their Story

How They Inspire Each Other To Prioritize Wellness

Renee and Justin met by bumping into each other at different events around Memphis. They have been together for seven years and married for four and a half years.

Family Matters Together, Justin and Renee share a beautiful two-year-old daughter, Zuri. The Baileys love to try new things and are drawn 20

The couple is competitive and uses this competitive nature to keep one another inspired. Justin says, “I try to inspire by doing.

Whatever it is I am doing, Renee will be inspired to do it better, faster, or longer.” Renee sparks their competitive side by signing them up for activities and events they can’t turn down, and they can then be excited to train and do their best.

FIT COUPLE S

Greatest Strengths

Fitness As A Couple

Justin finds the competitiveness he sees in Renee to be one of her greatest strengths when it comes to fitness, even if her only competition is herself. Justin says, “If Renee sets a goal, she will see it through. And if I see her pushing towards that goal, I’ll usually hop on for the ride. It’s fun to push each other.”

Meanwhile, Renee recognizes that Justin’s mental focus is a great strength of his. “He always has a positive attitude about getting things done,” she says.

The Baileys love cycling together and are members of Grip & Grind Cycling Club, Major Taylor Memphis, and Memphis Hightailers.

Proudest Fitness Accomplishments Overall, Justin is most proud of his health and fitness level at age 45. “It’s important to me to be in good physical and mental health for my family and myself,” he says. Regarding specific accomplishments, Justin says that completing the Memphis Hightailers’ BCB Century Ride, where he biked 100 miles in one day, was a major milestone in his cycling career. Renee also completed two separate 100-mile rides, the first being within three months of getting back to cycling after a two-year hiatus.

As a reward after the first century, Renee got a new Look bike from Latting Speed Shop!

Best Wellness Advice Renee’s best advice is just to show up, because she finds that being present is two-thirds of the battle. She rarely regrets engaging in the activity once it’s completed, so if you can get there and start, you already have done most of the work. Justin thinks the best advice is to find something to do that you enjoy and remember that seeking wellness doesn’t have to be unpleasant. “Not every run or ride has to be a personal record chaser, and your wellness journey should be your own,” he says.

Fitness Goals Justin is looking forward to continuing to become a stronger, more efficient cyclist, and to surviving their daughter’s toddler stage in relatively good mental shape. Renee simply wants to be better and do more than last year.

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FIT COUPLE S

By Zoe Harrison Photo by Tindall Stephens

Jennifer Daniel 41 / Rare Disease Specialist at Kedrion Biopharma

Robert Daniel 53 / Financial Advisor at Raymond James

Their Story Jennifer and Robert met through mutual friends and love going out for a nice dinner or grabbing drinks with friends.

Family Matters They have been together for 13 years and have a four-year-old daughter named Farrah.

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How They Stay Fit Both Jennifer and Robert enjoy weightlifting, with a focus on bodybuilding. They receive coaching from Cindy and Chris Caudy at Next Level Training here in Memphis and love training at Memphis Judo and Jiu Jitsu and Memphis Fitness Kickboxing.

Fitness As A Couple Jennifer and Robert enjoy similar types of exercise but have found doing their workouts independently is best for them.

While they do not perform the same workouts, they share the same coaches, and love to hold each other accountable and celebrate their individual successes through positive check-ins.

How They Inspire Each Other To Prioritize Wellness Robert says, “As a bodybuilder, it is very important to have a support system that truly understands all the work that goes into it, and Jennifer gets it. She sees the importance of meal

FIT COUPLE S

prep, not missing a weightlifting session, and making time for morning cardio. It would be virtually impossible to be successful in the physique game with a spouse pulling you in the opposite direction of what you’re trying to do.”

Likewise, Jennifer says Robert has been a huge part of her fitness journey. “Robert is extremely supportive, especially with my travel schedule, ensuring I have time to get my workouts in.

He celebrates my wins, big or small, and compliments the progress he sees me make towards my goals.”

Greatest Strengths Jennifer recognizes Robert’s self-discipline as his greatest strength. He always sticks to his plan, from training to diet and nutrition. Robert sees Jennifer’s greatest strength as the balance she finds in meeting her fitness goals while working and being an amazing mother.

Proudest Fitness Accomplishments Robert has won national championships in cheerleading and Sumo wrestling — years apart and totally unrelated from one another! Now, he is working on his third bodybuilding competition. For Jennifer, when she started working on her strength, a primary goal for her was to achieve unassisted pullups. Once she accomplished that goal, she found it to be a major milestone in her journey.

Best Wellness Advice

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Jennifer recognizes that women can be very hard on themselves and hold themselves to impossible expectations. Her best advice is to work hard, do your best, even if it isn’t perfect, and recognize how you showed up for yourself that day. She’s also found it incredibly beneficial to have someone who holds her accountable to her goals. “Having a trainer that was able to truly help me as an individual through IVF, pregnancy, and other life events and still hold me accountable through check-ins was a game changer for me.”

Robert advises you to remain energetic toward your goals even when enthusiasm may wane. “Discipline is superior to motivation; you can build it by daily making yourself do little things you otherwise wouldn’t want to do, like making the bed or eating your vegetables first.”

Fitness Goals

NEUROSOURCE.NET

Jennifer’s main goals for 2024 are to improve her body composition through exercise and nutrition and increase her flexibility. Robert’s overall goal for the year is to win the Masters Over 50 Class at the Memphis Bodybuilding Championships on May 11.

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FIT COUPLE S

By Zoe Harrison Photo by Tindall Stephens

Jennifer Church 52 / Decorative Artist and Spin, Strength, and TRX Instructor at Inside Out, Midtown

Russell Church 50 / Director of Commercial Credit for AutoZone in the US and Mexico

Family Matters Together, Jen and Russ have a sixteen-year-old son. The couple loves cooking together, trying new recipes, or recreating something they have loved from a restaurant.

How They Stay Fit Jen is a Spin, Strength, and TRX instructor at Inside Out Gym in Midtown. Russ plays soccer, goes to boot camp workouts, and plays golf with their son.

Fitness As A Couple Their Story Jen and Russ met during class at the University of Memphis and have been married for 26 years.

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Sometimes, their fitness together is a simple walk around the neighborhood. They also enjoy spin classes together at Inside Out or Pilates at Dose Hot HIIT Pilates & Yoga on the weekends and enjoy keeping things active when they travel together.

FIT COUPLE S

How They Inspire Each Other To Prioritize Wellness Before becoming parents, Jen and Russ worked out together often. As working parents, they have found they have to be better about managing their time to fit in their workouts. Russ usually works out early to spend time at home after work, so Jennifer plans her workout times accordingly. Then, on the weekends, they try to attend a fitness class together. They have found that working as a team helps them keep their wellness on track.

Proudest Fitness Accomplishments Jen is proud of her level of fitness. “I feel much fitter now than I ever did in my 20s and 30s,” she says. She also sees the benefits of her fitness in her work, recognizing that the strength she has gained allows her to climb scaffolding and do all the physical challenges required for her decorative painting projects.

Russ served as captain of the University of Memphis men’s soccer team during his 20s and is proud to be still playing with the Memphis Blues Club thirty years later.

Greatest Strengths Jen loves Russ’s ability to live in the moment and that he is generous in dedicating his full attention to his friends and family when they are together. Russ recognizes that Jen is selfmotivated and driven with her work and passions while also being incredibly caring and putting others first.

Best Wellness Advice The couple agree that the hardest part of a workout can be showing up, so their advice is to just sign up for the class, put on your gear, and go. Jennifer also recommends everyone find a comfortable gym. “Inside Out Gym has everything I needed in a gym, without being supersized or intimidating,” she says.

Fitness Goals Both Jen and Russ hope to incorporate more stretching and yoga into their 2024 wellness routines and keep up their consistent fitness routines.

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FIT COUPLE S

By Zoe Harrison Photo by Tindall Stephens

Molly Weinlein 38 / Works in the home

John Weinlein IV 45 / Orthopaedic Trauma Surgeon at the Campbell Clinic and Regional One Health

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Their Story John was working on his Trauma Fellowship in Minneapolis, Minnesota, where he met his now-wife, Molly. They officially became a couple in 2010 and have been married since 2013. .

FIT COUPLE S

Family Matters

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John and Molly have a ten-year-old son, John V, and a sevenyear-old daughter, Mila. The Weinleins love spending quality time together as a family. You can find them at home relaxing and recovering during their free time.

$10 for first class

How They Stay Fit

• Inferno Hot Pilates

Molly and John are runners and find it one of the best ways to stay fit. They also love to enjoy fitness with their kids and say it’s a great way to stay connected and active as a family.

How They Inspire Each Other To Prioritize Wellness

Classes offered: with and without weights

• Hot Power Vinyasa • Classic Hot 26/2 Yoga • Hot Yin • Restorative Yoga & Sound Healing • Deep Stretch & Mobility

John and Molly are conscientious about being physically active and making nutritious food choices. Sharing these same values and priorities makes it easy for the Weinleins to stay dedicated to their fitness and wellness.

Greatest Strengths John finds that his wife Molly’s greatest strength is her supportive nature, both for her children and for John. Molly says that John’s greatest strengths are his focus, intensity, and strong work ethic. Together, they pair well as they work toward their individual goals as runners!

Proudest Fitness Accomplishments Both marathon runners, they cite their races as some of their biggest accomplishments. John’s proudest health and fitness accomplishment is running a sub-three-hour marathon in his forties, finishing in just 2:55. Molly’s proudest is training for and completing the St. Jude Memphis Marathon.

Best Wellness Advice For the Weinleins, they find that there is no special tip or trick that will get you in good shape. Instead, their best fitness advice is to remain consistent with your training. “I do not train extremely hard all of the time, but I have been consistent for over 25 years,” John says.

Fitness Goals John and Molly plan to continue their running training, hoping their consistency leads to gradual improvement. John also hopes to return to wrestling shape in 2024 to train harder with their son.

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FIT COUPLE S

By Zoe Harrison Photo by Tindall Stephens

Ernest Strickland 50 / President/CEO of Black Business Association of Memphis and Manager of R&B Artist, Mille Manny

Family Matters

Ashleigh Hayes

Ernest has older children, and Ashleigh is the mother of the ‘best puppy in the world,’ her doodle, Chai. In their free time together, Ernest and Ashleigh love dining at local restaurants like Moondance Grill, Mahogany, and McEwens and their Saturday morning routine of getting coffee and tea together after attending a Pilates class.

30 / Deputy CAO for Memphis City Council and Founder of DRIP Co, an athletic apparel and yoga mat company (Shopfordrip.com)

How They Stay Fit

Their Story

Fitness As A Couple

Ernest remembers meeting Ashleigh twice before they started dating — first through a relative who happened to be Ashleigh’s best friend, then again at a work function. Ashleigh also remembers meeting Ernest at the same work function and recalls he reached out to her via social media. The couple has 28 now been together for five years.

Ashleigh is a student and instructor of Pilates and yoga and introduced Ernest to Pilates years ago. Now, Ernest and Ashleigh practice Pilates individually and as a couple as often as they can.

Besides battling it out in hour-long Hot Pilates classes together, Ernest and Ashleigh love walking Chai around Shelby Farms.

Otherwise, they can often be found booking it through the airport to catch a flight. Once they reach their travel destination, Ernest and Ashleigh always try to incorporate exciting and active ventures during vacations.

FIT COUPLE S

How They Inspire Each Other To Prioritize Wellness Ernest encourages Ashleigh to continue her Pilates and yoga journeys as a student and instructor. Ashleigh helps keep their nutrition on track by meal prepping their lunches to promote healthy habits by controlling cost and calories. Ashleigh also pushes Ernest to expand his physical limits during their travels with activities such as ziplining and hiking in Hawaii or jet skiing in Cabo.

Proudest Fitness Accomplishments Ernest’s proudest accomplishment is his continued journey of sobriety, as he is going on 23 years without alcohol. He also takes pride in improving his annual physical exam results by removing meat from his diet, reducing sugars, and incorporating Hot Pilates classes. Ashleigh cites one of her proudest achievements as extending beyond any physical accomplishments and shifting into a more holistic model of fitness that includes mental and emotional wellness. In addition, she takes pride in being a role model for black women, breaking barriers as a Pilates instructor, and encouraging others to seek a similar path.

Greatest Strengths Ernest finds Ashleigh’s greatest strengths to be her determination and drive. “Ashleigh is self-motivated and can laser focus when setting a goal. She knows how to overcome fear and pursue desires regardless of the difficulty,” Ernest says.

Similarly, Ashleigh recognizes that Ernest possesses visionary leadership and is adept at turning innovative ideas into actionable plans. “He is Mr. Get it Done!” she says.

Best Wellness Advice Like many other fitness community members, Ernest and Ashleigh have learned the power of consistency and continuing to show up for themselves and one another. Ashleigh suggests, “Take it day by day, and remember it’s never too late to start!”

Fitness Goals Ernest’s goal is to continue with 3-4 days per week of Pilates training, and he also wants to add weekly meditation to his 2024 wellness routine. Ashleigh plans to continue growing as an instructor, becoming a better student of yoga, and amplifying her voice as an advocate for Pilates.

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FIT COUPLE S

Denise Birdsong Stofer 56 / Institutional Broker at First Horizon

Tim Stofer 50 / Revenue Analyst at Baptist

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By Zoe Harrison Photo by Tindall Stephens

Family Matters Denise and Tim each have two adult children who, along with their granddaughter, make up their big blended family. They love hanging out as a family or getting out with their friends and find that having a nice dinner and seeing live music are some of their favorite nights out!

How They Stay Fit Denise and Tim are part of the Higher Memphis workout community and regularly attend their High-Intensity Interval Training classes.

Their Story

Fitness As A Couple

Denise and Tim met in Costa Rica sixteen years ago when Tim was on a surf trip from San Diego, and Denise was on a girl’s trip from Memphis. Though they married 12 years ago, they had a long-distance relationship and marriage until Tim moved to Memphis two years ago!

The Stofers attend group classes together at Higher, and when it is a partner workout, they always team up. They have found they each have individual strengths to bring to partner workouts. Tim excels at the cardio sections, while Denise prefers the weight movements. “We enjoy partnering and pushing each

FIT COUPLE S

other,” Denise says. They also love to ride their bikes, walk around downtown Memphis, hike, and explore new places during their travels.

How They Inspire Each Other To Prioritize Wellness The Stofers agree that their day isn’t over until they have gotten a workout in. They’ve found that planning for the day helps them keep their fitness at the forefront, even when life gets busy. They sign up in advance for Higher classes, and each packs a gym bag in the morning so they can go straight from the office to work out. Regarding nutrition, the couple orders meal prep for the week to always have a healthy meal ready.

Greatest Strengths Denise finds that Tim’s strengths are his consistency and commitment, whereas Tim recognizes Denise’s confidence and drive as her greatest strengths.

Proudest Fitness Accomplishments Denise says that being 56 and able to keep up with her family at the gym gives her the biggest sense of pride. Tim feels most accomplished by taking his background in cycling and transferring those skills and strengths into the world of HighIntensity Interval Training.

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Tim and Denise have tried everything — aerobics, pure barre, cardio barre, cycle bar, hot yoga, Pilates, kickboxing, running — “literally all of it”. From each fitness modality, they have learned that it is important to try many things and find what pushes you to that next fitness level.

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They also recommend finding a fitness community that inspires you, saying, “The community at Higher encourages us to be our best and not underestimate our abilities. Being around likeminded people is important. They show us we can push far past where we think we can go in our fitness.”

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Fitness Goals The Stofers focus on their love for being active and plan to continue making their health a priority while maintaining balance. “Balance is so important! We don’t work out every day or eat right every meal, but we try most days. We don’t expect perfection, but we are aware of what works, and that is consistency.”

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FIT COUPLE S

By Zoe Harrison Photo by Tindall Stephens

Gracey Prater 29 / Procurement at Smith + Nephew

Conner Forrester 29 / Financial Planning and Analysis Manager at Redwood Services

Their Story Gracey and Conner met through mutual friends at a music festival nearly eight years ago. Sparks flew immediately, and they have been together ever since. They are excited to get married in August of this year!

Family Matters Conner and Gracey have family in Tennessee spanning from Memphis to Chattanooga, and they also share a German Shepard named Stevie. They love spending time together, attending concerts, traveling, and sharing good food.

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How They Stay Fit Gracey and Conner grew up incredibly athletic, with Gracey playing soccer and basketball and Conner swimming competitively. Gracey and her friends started hot yoga classes in college, and she quickly fell in love with the challenge. Since moving to Memphis, Gracey has tried several hot yoga studios throughout town and found her home as a yogi at Hot Yoga Plus. Meanwhile, Conner plays basketball and golf and loves an evening run after work.

Fitness As A Couple Throughout their relationship, Gracey and Conner have enjoyed traveling and always try to fit in hikes and active exploration during their trips throughout the Southeast and along the West Coast. When they are home in Memphis, they stay active by getting their steps in with Stevie throughout their neighborhood. They also take turns crushing records on their Peloton, which they got during the coronavirus pandemic and have loved using ever since.

FIT COUPLE S

How They Inspire Each Other To Prioritize Wellness

results, saying, “It is always so exciting to finally land something new!” In 2023, Conner had goals of running more frequently and started doing track workouts to decrease his mile time.

Gracey says when helping one another prioritize wellness, “Accountability is our best tool in that regard. There are days when neither of us feels like working out, but we push each other to do it anyway, and we always feel much better once we do. It’s motivating to see your partner make time to exercise, which pushes you to want to do the same.”

Best Wellness Advice

Greatest Strengths

They also find that one way to make fitness fun is to invite friends and make it social. Gracey often attends yoga classes or long power walks with girlfriends, while Conner’s friends join him for basketball and golf.

Conner says Gracey’s greatest strengths are her generosity and care for others. She is always looking out for her friends and loved ones. Gracey, meanwhile, recognizes Conner’s strengths as his strong work ethic and dedication to anything he sets his mind to.

Proudest Fitness Accomplishments As a yogi, Gracey has recently been putting lots of work into her arm balance and inversion practice. She has enjoyed seeing the

Gracey and Conner suggest switching things up and keeping your workouts fresh and exciting to avoid monotony and keep your workouts fun. It’s much easier to look forward to something new than repeat the same thing every day!

Fitness Goals Gracey plans to continue working on her handstands at yoga, whereas Conner is interested in trying out cycling and eventually working towards a triathlon. Both Gracey and Conner aim to increase their weight training and strength workouts in 2024 and are looking forward to cheering each other on through it all.

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FIT COUPLE S

Lisa Abbay 47 / Registered Dietitian and President of the TN Academy of Nutrition Dietetics

Will Abbay 47 / Chief Operating Officer of the Armstrong Company

By Zoe Harrison Photo by Tindall Stephens

Their Story Will and Lisa met in their first week of college and have been together ever since! Now, they love date nights together, especially going out to a nice dinner.

Family Matters Will and Lisa have been together for 30 years and are excited to celebrate their 25th wedding anniversary this summer. They have two daughters, ages 21 and 19.

Fitness As A Couple 34

Now, the Abbays are staples in the Basecamp fitness community. They have been part of the 5:30 a.m. class crew for over a year, with no plans to slow down.

FIT COUPLE S

How They Stay Fit Will was initially a runner. Lisa found a dedication to a more active lifestyle in 2020. In 2021, Lisa joined Basecamp Fitness and immediately fell in love with the workouts, which combine weightlifting intervals with assault bike cardio intervals. After six months of Lisa expressing her love for Basecamp classes, she finally inspired Will to join.

How They Inspire Each Other To Prioritize Wellness Lisa says that Will is a great motivator, and his positive attitude helps her remain dedicated to her goals. Will says that Lisa’s profession as a registered dietician helps him to understand his body type and nutrition and helps him stay on track with a balanced diet.

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They both find each other a great encouragement by helping them stay motivated to reach their goals, even if it is just waking up for their morning workout.

Proudest Fitness Accomplishments Lisa notes her greatest accomplishment was finding motivation and an active lifestyle in 2020 and sticking with it. Will is most proud of Lisa for achieving her goal of 500 Basecamp classes, a milestone she reached at the end of 2023. Will and Lisa feel pride in their progress in strength and stamina from Basecamp and are excited to continue improving.

Best Wellness Advice The couple agree that much of their success comes from setting regular goals for the day and week and bigger goals for the entire year. They have found that waking up early to complete workouts has been instrumental in their success and recommend the approach to others who feel they cannot find time to fit in a workout. In terms of nutrition, they find that portion control and moderation for food and alcohol consumption are key. Above all, they advise getting out and moving however feels best to you.

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Will is focusing on his nutrition and body composition in 2024 and hopes to increase his high-density lipoprotein cholesterol (HDL or “good” cholesterol) and decrease his body fat by 2%.

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MEMPHIS FIT

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By Amanda Tompkins Photo by Tindall Stephens

MEMPHIS FIT

Pilot Soars Despite Multiple Medical Setbacks The terrain disappears beneath the clouds. Snow blankets the majestic spine of a mountain range. Orange, purple, and blue fill the sky, surrendering to encroaching darkness. Suddenly, the stillness is broken. Turbulence. It’s a reminder you are 25,000 feet in the air, traveling 350 miles per hour, and a harsh realization that your once comfortable ride contains inherent fragility. Orlando Rosado knows this all too well.

He immigrated from Cuba when he was four years old. An Air Force Academy graduate, he flew F-15 fighters before commencing a career as a FedEx pilot. On an ordinary day in 1995, after a routine workout, Orlando began to feel a numbing sensation in his fingers. Something wasn’t right. He sought care at Baptist Memorial Hospital-Memphis (formerly Baptist East) and, at 37 years old, faced the unthinkable: a potentially careerending heart attack.

After undergoing quadruple bypass surgery (Dr. Rodney Wolf, Baptist Memorial), Orlando immediately began recovery with workouts and weight training under the supervision of his cardiologist, Dr. Steven Gubin. “He was my guardian angel.”

Orlando exuberantly credits the team at Stern Cardiovascular and Baptist for his success. Through training, dedication, and discipline, he achieved a full and lasting recovery. He regained his pilot medical certificate within eight months. Furthermore, he completed the Pontotoc Mississippi Marathon shortly after that.

Despite his healthy lifestyle, genetics couldn’t be stifled. In February 2018, while vacationing in Alabama, he suffered a

second heart attack. After a successful stent insertion at East Alabama Medical Center, he returned to Memphis and, again, relied on Dr. Gubin and his staff for his recovery training. In the face of relentless medical challenges, Orlando completed a 30-year aviation career as a FedEx Chief Pilot and retired as a Colonel in the Tennessee Air National Guard.

He passionately lays out the components of his success: great medical and chiropractic care, supportive family and friends, and diet and exercise. Most importantly, he credits his faith.

“Maintaining spirit is the key to recovery; have faith. I’m still here because God has a plan for my life.”

Orlando robustly lives that life he knows he almost lost. He’s turned fragility into resilience, uncertainty into drive, and finiteness into opportunity. Now, at 66, Orlando maintains a healthy lifestyle by training at CrossFit 870 in Marion, Arkansas, which his son-in-law owns and operates. He participates in the “Forever Young” fitness program twice a week and instructs four “Step To It” fitness dance classes weekly. “I go, get my workout, then stay and teach dance classes.” In addition, he bikes and plays golf. He urges, “Become as stress-free as possible. It’s a silent killer.”

There are inevitable, unwanted moments of turbulence in life.

Some are foreseeable, others blindside. Heeding Orlando’s advice, instead of spending our precious time worrying about what may come, we might as well grab a window seat and enjoy the view.

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MEMPHIS FIT

By Shlomit Ovadia Photo by Tindall Stephens

REACHING NEW HEIGHTS PEAKTO-PEAK

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MEMPHIS FIT

Stephen Lester, 39, grew up vacationing in Green Mountain Falls, Colorado, every year since he was four years old, which implanted a lifelong love for the mountains and natural beauty of the world.

Yet, unhealthy habits that developed in his 20s, like drinking, smoking, and poor diet, led the insurance broker down a path of bad health. This all changed when he and his wife were expecting their first child.

“Something just clicked. I had to change my life,” starting with short walks and hikes during his annual trips to Colorado. “Once I started getting outside, I realized what I’d been missing.”

Stephen’s first goal was to climb a 14er, a mountain peak that towers at 14,000 feet elevation and is considered a recreational pastime by Coloradans and tourists alike. After summiting Mount Democrat, Stephen’s goals continued to snowball from there.

“To progress to more difficult peaks in Colorado, I knew I had to change my habits,” wanting to advance to class three mountains, which require technical rock scrambling and wearing a helmet.

Stephen has also been a member at High Point Climbing in Memphis since its opening nearly five years ago. “I was able to exercise in a way that I thoroughly enjoyed. Once I started consistently exercising and started to see the positive change in my life, body, and mind, it has become somewhat of an addiction,” he jokes. “I now even love running, which I could never have imagined, and I plan to run the St. Jude Marathon in 2024."

Frequenting High Point Climbing and going on weekly runs helped Stephen lose weight and increase endurance for bagging those 12-18-hour mountain peak hikes without crashing.

“I love the challenge of accomplishing things while seeing the most beautiful parts of the world that few people are privileged to see. I also love its logistics and planning aspects, like deciding on particular routes, what to pack, and where to sleep."

The mountaineering dad of two now enjoys international destination travels for bigger climbs and recently returned from Ecuador, where he summited Chimborazo (20,561). He’s also done Itzacchihuati (17,103) in Mexico and local high points like Mount Rainier in Washington via the challenging ice climbing route.

“My goals are pretty fluid. I want to do super fun and exciting climbs in places I would otherwise never travel.”

“When I’m traveling, I don’t worry about food too much; I take such good care of myself at home, so that’s kind of my let go period because I want to enjoy everything that country offers.”

Slow and steady dietary changes that felt sustainable for Stephen were simple swaps like cutting out sweet, carbonated beverages and junk food, reducing portion sizes, and adding a salad to his meals. Now, Stephen enjoys hiking with his two young children and showing them how much beauty the world has to offer.

IG: @onearmstephen

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FOOD+NUTRITION

By Mary Alexander Satterfield

MAKE AHEAD

Veggie Quinoa SALAD

Ingredients: q 1 cup quinoa, measured uncooked q 2 cups water q 1 cup baby spinach, chopped q 1 cup cucumber, diced q 1 orange bell pepper, diced q 1 can chickpeas, drained and rinsed q 1 /2 cup grape tomatoes q 1 shallot, diced

q 1 /2 cup parsley, chopped q 1 /4 cup dill, chopped q 1 /2 cup feta cheese q 1 /4 cup slivered almonds q 1 /3 cup olive oil q 1 lemon, juiced q 1 tablespoon honey q S alt, to taste q P epper, to taste q S liced avocado, for serving

Directions: Add quinoa, water, and a pinch of salt to an uncovered pot and bring to a boil. Once boiling, reduce heat to simmer and cover to cook for 13-15 minutes. Once cooked, drizzle with olive oil and fluff with a fork. Set aside to cool for 10 minutes.

Prep the dressing. In a bowl, add 1/3 cup olive oil, lemon juice, honey, salt, and pepper. Stir well to combine.

Once the quinoa has cooled, add it to a large bowl and top with spinach, cucumber, bell pepper, chickpeas, tomatoes, shallot, parsley, dill, feta, and almonds.

Pour the dressing over the ingredients, season with fresh cracked pepper and salt, and toss to combine.

Store in containers and place in the fridge until ready to enjoy. Serve cool with fresh avocado slices.

Prep Time: 45 minutes • Makes 5 Servings

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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.

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FOOD+NUTRITION

By Cara Greenstein

Air Fryer Beef Taquitos with Zucchini Slaw Taquitos: q 1 /3 pound beef q 1 /4 teaspoon salt q 1 /4 teaspoon garlic powder q 1 /4 teaspoon cumin q P inch black pepper q 3 medium-sized tortillas q 1 /2 cup Mexican blend cheese q C ooking spray

Slaw: q 1 /2 zucchini, sliced into skinny matchsticks q 1 teaspoon olive oil q J uice of 1/2 lime q S prinkle of cumin q S prinkle of smoked paprika q S alt and pepper, to taste q M inced jalapeño, optional q T omatillo salsa, to serve To prepare taquitos: Preheat the air fryer on 350F for five minutes. Season the ground beef and mix well. Add raw beef filling to the edges of the tortilla. Add cheese, then roll the tortilla tightly. Secure the tortilla with toothpicks. Lightly spray the taquitos evenly with oil. Add the taquitos in a single layer in the air fryer basket. Air fry for about eight minutes until golden brown and crispy. Serve with tomatillo salsa and zucchini slaw.

To prepare slaw: In a small bowl, combine zucchini with lime juice, olive oil, cumin, paprika, salt and pepper, and jalapeño. Taste and add any seasoning, if needed. Allow to marinade for 10 minutes before serving.

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Cara Greenstein celebrates intentional and exceptional cuisine in her award-winning food and lifestyle blog, Caramelized, which offers recipes and restaurant reviews, food-focused travel itineraries, and endless tablescape tips.

Follow @cara_melized on Instagram for daily inspiration and bookmark her recipes at Caramelizedblog.com.

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FOOD+NUTRITION

Edamame Brown Rice and Lentil Salad

By Family Features

Salad:

Dressing:

Directions:

q 1 bag Success Brown Rice

q 2 tablespoons extra-virgin olive oil

Prepare rice according to package directions.

q 1 cup cooked green or brown lentils q 1 cup edamame, cooked, cooled and shelled

q 1 tablespoon Dijon mustard

q 1 red bell pepper, diced

q 1 /8 teaspoon salt

q 1 cucumber, diced q 1 /4 cup red onion, finely chopped q 1 /4 cup fresh parsley, chopped q 1 /4 cup roasted almonds and sunflower seeds (optional) 44

q 2 tablespoons lemon juice q 1 clove garlic, minced q 1 /8 teaspoon black pepper

In large mixing bowl, combine rice, lentils, edamame, bell pepper, cucumber, red onion and parsley. Toss gently to combine.

To make dressing: In separate small bowl, whisk olive oil, lemon juice, Dijon mustard, garlic, salt and pepper until well combined.

Toss salad with dressing until well combined. Sprinkle with roasted almonds and sunflower seeds, if desired.

Prep time: 10 minutes Cook time: 10 minutes Servings: 4

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FOOD+NUTRITION

By Audrey Stimpson, MPS, CNFC

Most of us have heard omega-3s are beneficial, but do you know why?

The main omega-3s are classified into three different types: 1. Alpha-linolenic Acid (ALA) is the most common omega-3 fatty acid, mostly found in plant oils like flaxseed, hemp seed, and walnuts. It is also the precursor to EPA and DHA. 2. Eicosapentaenoic Acid (EPA) is found in oily fish, like salmon, herring, sardines, and some grass-fed animal products. EPA has been known to produce eicosanoids, signaling molecules known to reduce inflammation in the body.

3. Docosahexaenoic Acid (DHA) is important for vision, brain development, and heart health and can also be found in wildcaught oily fish and grass-fed animal products.

Omega-3s help reduce the risk of heart attack and stroke by: 1. Reducing the risk of arrhythmia, an irregular heartbeat.

2. Lowering blood pressure.

3. Lowering triglyceride levels, a type of fat found in the blood and then stored in the body as fat.

We need to get omega-6 and omega-3 polyunsaturated essential fats throughout our diet, as our body cannot make them on its own. Omega-3 fats have important benefits for the heart, brain, and metabolism, while omega-6 fats aid in growth and development, providing the body with energy and more. However, did you know we need them to be in the right ratio to combat inflammation, which can lead to diseases like heart disease?

Omega-3s are anti-inflammatory polyunsaturated fats, and omega-6s are more inflammatory polyunsaturated fats. Our Omega 6 to 3 ratio is supposed to be 1 to 1; therefore, for every omega-6, we’re supposed to have one omega-3. Unfortunately, it’s more like 40 to 1 in America, meaning our inflammatory load is much higher.

Omega-3 fatty acids are key in helping reduce heart disease by reducing oxidative stress and inflammation.

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4. Reducing plaque buildup in the arteries, allowing oxygen-rich blood to flow freely throughout the body.

How to increase omega-3s and lower omega-6s for heart health: •

You can increase your intake easily with food.

• You can add omega-3s with wild-caught fish like salmon, herring, sardines, etc. However, if you don’t like eating fish, there are still many plant options like flaxseeds, flaxseed oil, walnuts, chia seeds, seaweed, algae, kidney beans, Brussels sprouts, and more.

• You could also add in fish oil or omega-3 supplementation after consulting with your doctor first.

• You can reduce omega-6s by buying grass-fed meats and limiting seed oils.

FO OD+NUTRITION

I recommend limiting the following omega-6 rich seed oils: Corn

Soy

Grapeseed

Vegetable

Canola

Sunflower

Rice Bran

Peanut

Cottonseed

Safflower

Rapeseed

Please consult your physician before adding omega-3 supplements or foods to your diet so that they don’t interfere with any conditions or medications you are currently taking.

This is not medical advice*

For more info on optimizing nutrition, reach out to Audrey Stimpson, Certified Functional Nutrition Counselor via email at audrey@audreystimpson.com, social media at @audreystimpson, and via website at Audreystimpson.com.

Audrey Stimpson is a Certified Functional Nutrition Counselor at Sundara Wellness specializing in gut-brain health, thyroid issues, ADHD, autism, autoimmune, and more.

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FOOD+NUTRITION

By Emily Gause, MA, RDN, LDN

Heart Disease Risk: Behaviors or Environment?

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the United States. It involves several types of heart conditions, the most common of which is coronary artery disease (CAD). CAD includes the narrowing of the arteries due to plaque buildup, leading to a higher risk of heart attacks and strokes. Lifestyle and dietary changes are often recommended for reducing heart disease risk, but a review of the evidence paints a slightly different picture.

Risk Factors for Heart Disease 1. POVERTY: Over three-quarters of heart disease-related deaths occur in low- to moderate-income countries. Individuals who live below the poverty line are far more likely to experience symptoms of metabolic syndrome, a risk factor for developing heart disease that often occurs despite positive health behaviors. Metabolic syndrome includes at least three of the following: high blood pressure, high blood sugar, low HDL (“good” cholesterol), high triglycerides, and increased waist circumference.

2. CHRONIC STRESS: Long-term stress can lead to a build-up of inflammatory hormones called cortisol, which has been linked to the development of high blood pressure, diabetes, high cholesterol, and heart disease. Stress can be cumulative and is seen among people living with the experience of social discrimination, including racism, weight stigma, and gender discrimination.

3. L ACK OF ACCESS TO AFFORDABLE HEALTHCARE: Individuals who are unable to afford or access quality healthcare tend to live with other forms of chronic stress, the effects of which are seen in higher rates of untreated hypertension, insulin resistance, and elevated cholesterol.

Lack of access to resources such as safe places to walk or exercise or affordable, nutrient-dense foods contributes significantly to poor health.

4. GENETICS: Individuals who have a family history of heart disease and associated risk factors are at higher risk of developing these chronic diseases themselves.

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5. WEIGHT STIGMA: Individuals who experience discrimination based on body size and weight are at risk for elevated cortisol, elevated cholesterol, elevated blood pressure, and insulin resistance, all of which increase the likelihood of developing heart disease.

6. WEIGHT CYCLING: Dieting is strongly linked to weight cycling, which is the process of losing and re-gaining weight with each consecutive weight loss attempt. Weight cycling, linked to decreased muscle mass and increased cortisol, is also correlated to the development of heart disease. One study demonstrated that, after a 10-year follow-up period, intentional weight loss did not improve cardiovascular disease risk. Intentional weight loss is largely unsustainable and will likely worsen health rather than improve it.

Researchers evaluating the influence of behavior and lifestyle modification on overall health risk concluded that health-related behaviors are important; however, far less important than reducing societal health disparities. It is crucial to acknowledge these economic and social factors that benefit some while keeping those less privileged in states of poor health. As Ibram X. Kendi noted when discussing individual change versus societal change, “Americans have long been trained to see the deficiencies of people rather than of policy.”

FOOD+NUTRITION

Nutrition and Lifestyle Interventions to Improve Heart Health Nutrition and lifestyle changes can improve overall heart health but cannot override social discrimination, poverty, and chronic stress. The good news: Nutrition and lifestyle interventions can help lower heart disease risk! Below are some places to start:

1. DO NOT DIET! As stated above, dieting has been linked to higher cardiovascular disease risk due to weight cycling. Both intentional AND unintentional weight loss have been linked to a higher risk of early death. Instead of dieting, ensure you eat enough throughout the day with regular meals and snacks, aiming for variety!

2. REGULAR PHYSICAL ACTIVITY: Studies show that regular physical activity and movement can improve cardiovascular risks, regardless of weight status!

Engaging in regular movement that is both enjoyable and sustainable can lower LDL levels, improve insulin resistance, and increase HDL levels. Find ways to move your body that are enjoyable and feel good – any kind of movement counts!

3. INCREASED FIBER CONSUMPTION: Consuming adequate fiber (20-30 grams daily) can help reduce LDL cholesterol levels. Food sources of fiber include beans, peas, corn, whole grains, non-starchy veggies, and fruit.

Consider having a serving of fruit, veggies, or whole grains with each meal!

4. FOCUS ON OMEGA-3 FATS: Omega-3 fatty acids have been shown to improve heart health by lowering cholesterol and improving triglycerides. Food sources of omega-3s include fatty fish (salmon/tuna), avocado, olive oil, canola oil, nuts, and seeds. A note on fats: low-fat diets have not been associated with improved health outcomes for most individuals. Instead of aiming for a low-fat diet, try incorporating more food sources of omega-3s!

5. REGULAR MEDICAL APPOINTMENTS: Regular physical exams, lab draws, and, at times, medication management can reduce the risk of developing heart disease.

Schedule your annual wellness exams with a provider that you trust and who takes your concerns seriously!

6. ELIMINATE SMOKING: Smoking has been strongly linked to the development of heart disease. If you are working to stop smoking, ask your healthcare provider for referrals to smoking cessation programs that offer support and accountability!

7. REDUCE ALCOHOL CONSUMPTION: Recommendations for daily alcohol consumption for women are no more than one serving per day and no more than two servings per day for men.

Many factors influence heart health, some of which are within our control and many more that are not. Taking a stand on equality and social justice issues while also focusing on individual behaviors is crucial to ensuring that health is accessible for all!

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.

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COACH’S CORNER

By Oscar Collins

Does Working Out With a Partner Have an Effect on Gains?

Many prefer to exercise independently, but few complete their fitness journey without help from friends and family. We all need a strong support system to guide us through rough times and help us reach our goals, and working out with a partner can positively affect gains.

Here are five ways training with a partner can accelerate your progress.

1. Ease Anxiety A sense of relief is the most immediate benefit. It’s a simple fact that most people experience gym anxiety when starting their fitness journeys or training in a different gym for the first time.

Rather than dealing with your anxiety alone, you can bring a friend to help you navigate the new environment.

The same principle applies to any unfamiliar workout setting. If you’re cycling or jogging through the neighborhood for the first time, having a partner will ease your concerns about exercising in public. If you signed up for a group fitness class, bringing a friend will relieve your feelings of isolation.

Evidence shows that people feel more comfortable and confident exercising when a trusted companion is beside them. A 2017 study on the effectiveness of group fitness classes found that participants had a 26.2% reduction in perceived stress levels compared to those who exercised alone.

2. Accountability Working out with a partner is an excellent way to hold yourself accountable. In the short term, they will motivate you during each training session and push you through challenging exercises. In the long term, they will ensure you stick with your program and don’t fall back on bad diet and exercise habits.

Studies have found that individuals who started a weight loss program with at least three friends or family members completed the program, and 66% maintained their weight loss after it concluded.

Nobody feels like working out daily, not even the most passionate fitness enthusiasts. You will be thankful for having a workout partner when you’re not mentally or physically feeling 100%.

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3. Fresh Perspective Everyone has different preferences when it comes to training style and exercise selection. While there’s nothing wrong with having personal taste, your own biases can sometimes hinder your progress.

A workout partner can provide unbiased, detached observations about your training methods. They can help you adjust your technique or make new exercise recommendations based on their experiences. Everyone should have some flexibility in their workout plans as their priorities change and they gather further information.

4. Prevent Boredom Motivation ebbs and flows on everyone’s fitness journey, and boredom is one of the main reasons. Sometimes, your daily routine starts to feel monotonous, and you lose interest in working out, causing millions of people to quit. If you fall into a rut, a workout partner can pull you out and keep you from getting bored.

Everything is more exciting with a friend, whether going to work or the gym. The right training partner will make you laugh, brighten your day, and make a boring workout feel exciting again.

5. Safety First Finally, working out with a partner creates a much safer training environment. You always have someone to monitor your technique and ensure you perform each exercise correctly. If you like to use free weights, a partner can give you a “spot” when you’re lifting heavy on movements like the bench press.

The National Academy of Sports Medicine has confirmed that lifting weights with a partner decreases the risk of injury and maximizes training safety. There is also safety in numbers regarding outdoor activities, such as running and cycling.

Traveling with a group is usually the wiser choice if you’re trying to navigate public roads.

Put your trust in a workout partner and experience these benefits for yourself!

Oscar Collins is the fitness editor on Modded, and he’s written at What’s New in Fitness, Amplified Soccer Athlete, and similar publications. Follow him on Twitter @TModded for frequent updates.

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WEEKEND WARRIOR Photo by Tindall Stephens

Beth Little, Runner 39; Office Manager at Little Psychology

I

f

RUNNING: After playing soccer through college, running allowed me to continue physical fitness without relying on a team and schedule. I love the simplicity and that I can run out my front door with very little equipment, choose any route I want, any pace, and fit it into my time constraints.

BUCKET LIST: Running a marathon on each continent would be cool because it would give me an excuse to travel.

UP NEXT: I registered for the Chattanooga Marathon in March and the Mamba 100 50k in November. I’m also contemplating the Big Buffalo 50k in March.

FAVE FITNESS ACCOMPLISHMENT: Staying motivated to run a marathon, sometimes more, each year since my first marathon in Pittsburgh in 2011.

HOMETOWN: Chattanooga, TN SPEED BUMPS: Luckily, I have not had to deal with any major hardships since beginning my running journey. However, a big adjustment was regarding fitness expectations during and after pregnancy.

MY GROUP: I mainly put in solo miles or run with a buddy, but I love having the option to join my neighborhood running group or Breakaway group runs occasionally.

FAVORITE JAMS: "Eye of the Tiger" is an easy, specific pick-me-up. Alt. Country Radio and Running Radio on Pandora are my go-to’s if I need music during a run, but most of my runs are without music.

RECENT RACES: Mamba 100 50k - 3rd place female, Overton Park 5 Mile Classic - age group winner, and Chattanooga Marathon MOST MEMORABLE FITNESS EVENT: The

52

feeling of finishing my first half marathon in Little Rock in 2007 and becoming hooked despite my decision to visit very few aid stations during the race and pay for it afterward. Each race and run provides an opportunity to learn, and the lesson of that race was that utilizing your resources does not make you weak.

BEST EATS: Tamboli’s margarita pizza and house salad with a local seasonal beer

DREAM DINNER COMPANY:

INSPIRATION TO BE FIT: Simply, my physical and mental health. I know I will feel better after a good workout.

Michelle Akers. I would love to hear about her experience being a part of the USWNT in the ‘90s, who found so much success and helped break gender stereotypes in sports.

ON MY NIGHTSTAND: "Good for

GO-TO GEAR: Brooks Adrenaline for

QUOTE: "What you do when no one else is looking will determine how good you will be." – Anson Dorrance

the road, Brooks Cascadia for the trails, my simple but reliable Garmin Forerunner, and Goodr shades.

a Girl: A Woman Running in a Man’s World" by Lauren Fleshman, and I am currently in year four of Harry Potter with my two boys.

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WEEKEND WARRIOR Photo by Tindall Stephens

Justin Luy, Cyclist & Weightlifter 28; Sales Operations Analyst at Stryker

SPEED BUMPS: In 2018, I partially tore my ACL playing a pickup game of basketball. After meeting with my Orthopedic surgeon, he gave me two options: surgery, and still run the risk of re-injury of about 50/50 or no surgery, just rehabilitation and strengthening the supporting muscles, AND no more sports involving jumping and quick side-to-side movements. I went with no surgery and gave up all the sports I grew up playing and loving, which led me to pick up a road bike. At the time of my injury, I was already very involved with weightlifting, so the sports disciplines were quite different, and it took some time to get used to the cycling form and overcome any knee issues from my torn ACL. MY GROUP: 901 Racing FAVORITE JAMS: "Float On" by Modest Mouse RECENT RACES: 2023 TN State Crit - placed 4th and Ride to Rosemary - 2nd year MOST MEMORABLE FITNESS EVENT: I’ll never forget the 2021 TN State Crit held at Memphis Tiger Lane. The 901 Racing Cat 4 team swept the podium with Luke Hooper in 1st place, securing the state jersey. I placed 2nd, Cole Mcdaniels (3rd), and David Ax (4th).

BEST EATS: The Lobbyist and their lamb tamale.

DREAM DINNER COMPANY: Henry David Thoreau. I want to listen to all his stories and wisdom on simple living and enjoying the outdoors.

GO-TO GEAR: My must-have is my Garmin watch/

f MY SPORTS: The community and camaraderie with others in the

cycling computer.

sport, regardless of their fitness level.

INSPIRATION TO BE FIT: God and my family are my largest inspirations. God blessed me with life and a physical body that I must be a good steward of, and the same rationale applies to how my family inspires me. I have the most beautiful wife and son whom I strive to be fit and healthy for to continue to provide in all aspects of fitness — mental, physical, and spiritual.

I

BUCKET LIST: I’ve always wanted to summit Pikes Peak in Colorado on a bike.

UP NEXT: I’m currently weightlifting/strength training for the upcoming cycling season, with the TN state criterium jersey as my goal this year.

FAVE FITNESS ACCOMPLISHMENT: My favorite was completing the Ride to Rosemary the first time and saying I rode 525 miles with the most amazing group of friends, all for the cause of fighting cancer.

HOMETOWN: Jackson, TN 54

ON MY NIGHTSTAND: "Perelandra" by C.S. Lewis PET PEEVE: Athletes without humility.

QUOTE: "Life’s a Garden. Dig it." - Joe Dirt

ACTIVE HEALTH CHIROPRACTIC We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle • Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques • Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems • Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself

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TRAINER SPOTLIG HT Photo by Tindall Stephens

SHARAZE COLLEY 43, Personal Trainer & Instructor at Germantown Athletic Club

MY FITNESS TIP: Do what you enjoy with people you like. Joining a community makes a huge difference in our ability to make progress.

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT: A pull-up bar.

MY FITNESS IDOL: My senior clients are 100% my idols! I love their stories, how active they are, and how they constantly grow and improve.

DREAM WORKOUT PARTNER: Jen Thompson. She’s a 50-year-old middle school teacher and mom who holds several bench press world records. Everyone always seems to have a blast when they train with her.

GO-TO SNACK: Greek yogurt and granola.

MY DIET: I follow a Renaissance Periodization-style program.

I chose them for my nutrition certification because I like the lack of restriction, their emphasis on fueling the body, and the need to spend time eating at a maintenance level.

WHAT KEEPS YOU MOTIVATED:

MY WORKOUT:

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MY TYPICAL WORKOUT DAY:

I enjoy learning silks at High Expectations Aerial and Circus Arts! I joined about three years ago, not expecting to find a new passion, but the experience has been so great that I got my own rig, silks, and lyra so I can work out at home, too.

I always begin with a dynamic joint mobility warm-up and end with static stretching. My workouts vary, but I like to pick a skill or muscle group to focus on for 8-12 weeks.

BIGGEST NUTRITION MYTH:

MY ADVICE:

It’s a myth that reaching our goals requires constant restriction or sacrifice. Our bodies and minds need rest, be it a day off from workouts or a few months of eating at a maintenance level.

Be gentle with yourself, especially if you are recovering from anything. It took time to get to this point in the journey, and it’ll take time to get to the next.

My husband and daughter are the best. They make sure I believe I can do anything, and they’ll support me through whatever new, weird thing I’m interested in learning.

SETBACKS: In 2011, my son was stillborn, and the experience caused a lot of health issues for me, including triggering an autoimmune disease. I had an 8-unit blood transfusion and two surgeries to repair internal damage. I was a martial arts instructor at the time, and the rehab journey was difficult and long. But I’m happy to say I took that and turned it into a career helping others! I think having the experience of knowing you need to move to not hurt, but it hurts to move, really helps me understand what my clients are going through.

Are you a fitness trainer, workout instructor, or influencer in the industry and would love to share your knowledge with our readers? Send a brief bio and picture to: Amy@memphishealthandfitness.com.

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