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.
Extracorporeal Shockwave Therapy at Campbell Clinic offers relief with minimal downtime.
Shockwave therapy uses targeted waves to stimulate your body’s natural healing process and treat injured tendons, ligaments, or other soft tissues. When conventional treatments fall short, our specialists can help you get back to your training routine with:
• A non-invasive alternative to surgery and medication.
• Only clinic in the region offering Focused Shockwave Therapy.
• Significant improvement after just a few sessions.
• Affordable care at $200 per session.
Campbell Clinic has the experience you want with the expertise you need.
Scan the QR code to learn more
MOGA Wolfchase
MOGA DeSoto
HAPPY PLACE : my kayak
Chris | 37 - elbow injury | Confidently being active everyday. Enjoy more moments in your happy place.
Scan to Download the Free Healthier 901 App
More than one-third of our community is directly impacted by obesity, putting Mid-Southerners at a higher risk of developing life-threatening conditions. Together, we can change this and help create a healthier and more active community. Are you up to the 1,000,000 pound challenge or simply want to live a more active life? Join the Healthier 901 movement today by downloading the free wellness app to track weight loss and access resources, events, partner discounts and more.
Amy Goode | Publisher
Amy is passionate about growing the health and fitness community, as she’s done for the last 28 years. Along with triathlons, cycling tours, and road/trail races, she’s marked off several bucket list marathons in Chicago and New York City. When not working out, she is always looking for the best cheat meal.
Angelique Nihen | Editor
Angelique is an editor, writer, graphic designer, and advertising/marketing professional. A long-time SAG-AFTRA member, she also works and performs professionally as an actress, singer, and dancer. A Temple University graduate, she enjoys swimming, biking, painting, sewing, reading, and traveling.
Tindall Stephens | Photographer
Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She is a super busy mom of three teenagers,wife of a Memphis firefighter/Paramedic, and entertainer of two boston terriers …among running a full time photography business. Tindallfarmerphotography.com
Zoe Harrison | Contributing Writer
Zoe is a biomedical engineer with a focus in medical writing, and has authored a number of publications in scientific journals. She is a native Memphian and is a passionate runner, yogi, and weightlifter. In her free time, she enjoys cooking and playing with her golden doodle, Sully.
Lucy Modzelewski | Contributing Writer
Lucy is a branding and marketing professional and native Memphian. An avid runner, she enjoys running on the Green Line with her husband and participating in races throughout the year.
Shlomit Ovadia | Contributing Writer
Shlomit Ovadia is a Content Strategist for a Colorado-based nonprofit, where she currently lives and enjoys all the outdoors lifestyle has to offer. In addition to her freelance work in writing and editing, Shlomit’s poetry and creative pieces have been published in various literary journals including Grande Dame Literary and Sad Girls Club Literary Blog.
Maya Smith | Contributing Writer
Maya is a native Memphian who is passionate about living well and helping others do the same. She is a fitness instructor and personal trainer at a local gym. In her free time, Maya enjoys kayaking, photography, swimming, and enjoying the outdoors.
Amanda Tompkins | Contributing Writer
Amanda Tompkins is a freelance writer living life part time above the arctic circle. She works as a remote village optometrist in the Northwest Arctic Borough of Alaska. When not in AK, she lives in Midtown Memphis with her family and three pups. She enjoys kickboxing, circuit training, camping, hiking, kayaking and mountain biking.
Beth Wilson | Contributing Writer
Beth Wilson is a native Memphian and the Founder and CEO of Wilson Public Relations. She is an avid runner and hot Pilates enthusiast, and is extremely passionate about her work and the Memphis Tigers. She also enjoys traveling, speaking about and mentoring others on their entrepreneurial journey, and advocating for women and mental health.
Clean Living Made Simple
Looking to simplify your New Year’s resolution for a cleaner, toxin-free lifestyle?
Visit The Soap Factory Midtown, where affordable, ethical, and non-overpowering products meet everyday needs.
Erica Jancelewicz has been a nurse for the past 24 years. She eats a nutritious diet and works out regularly. But when she found herself going through menopause at just 39 years old, Erica began digging deep about how our lifestyles play a role in hormonal health.
“You can do all the blood work tests, but the bottom line is, we don’t know why this is happening to so many women. That’s when I started thinking about the things I do have control over besides exercise and food,” Erica explains.
She began researching the chemicals found in many beauty and household items, discovering their compounding, hormone-disrupting effects.
“I wanted to understand why,” as someone who works in healthcare alongside her husband. “Maybe we can also change the things we put inside and onto our bodies.”
Most commercial laundry companies use optical brighteners in their detergent to make our laundry appear cleaner. “No one is going to tell you that those are hormone disruptors and don’t contribute to the cleaning process,” she says. And those that omit those ingredients often don’t get the job done.
In response, Erica decided to open a franchise of The Soap Factory in Midtown Memphis at the end of November. The family-owned Soap Factory was locally founded in Covington, TN, in 2021 by Gerry and Whitney McLillie, who started making products out of their home using clean, plant-based ingredients, without any added toxins.
“I like to know where my stuff comes from and what the ingredients are. Especially with having kids, that mattered to me.”
The Soap Factory creates all their products in-house and all the scents are fully customizable. Using Erica’s background in wine as a certified sommelier, her team can recreate popular scents, using simple ingredients such as mango and shea butter, offering the same luxurious smells as high-end products, but cleaner and significantly more affordable.
Their most popular item, laundry detergent, contains only five ingredients: baking soda, borax, soda ash, coconut soap, and oxy. Yet the storefront sells much more. Body butters, sugar scrubs, body sprays, hand soaps, bath bombs, shave bars, body oils, room sprays, pet soap, and candles are just a handful of the countless gender-neutral products you can find at The Soap Factory.
Despite opening recently, the storefront is already a hit among locals, notably for its Farmhouse scent, and Erica’s favorites, including Domaine Santal, Bergamot, James 1760, and Après Ski.
“I still work as an aesthetic nurse, so this business is truly a labor of love,” shares Erica. Through her work, she hopes to inspire others towards a chemical-free lifestyle.
@thesoapfactorymidtown
By Mark Temme, PT, OCS, Dip MDT, CMP
Strength Training As We Age
As we age, it’s common to experience a loss of muscle mass and strength. This age-related decline, known as sarcopenia, can significantly impact the quality of life. Physically inactive individuals may lose 3% to 5% of their muscle mass per decade, starting around age 30 to 35. The rate of muscle loss accelerates after age 65, making it increasingly difficult to perform everyday tasks such as rising from a chair, climbing stairs, or carrying groceries. Sarcopenia also affects balance and gait, increasing the risk of falls, fractures, and physical disability.
Fortunately, there is growing awareness of the importance of strength training to combat these effects. Preventing sarcopenia involves maximizing muscle mass in youth and young adulthood, maintaining it in middle age, and minimizing its loss in later years. Regular physical activity, particularly strength training, plays a key role in achieving this. Beyond preserving muscle, strength training offers other health benefits, including improved bone density, arthritis management, reduced risk of chronic diseases (like heart disease and diabetes), and enhanced mental health and stress relief.
What is Strength Training?
Strength, or resistance, training involves increasing muscle strength by working against a weight or force. This can include your body weight, dumbbells, resistance bands, or weight machines. General guidelines recommend strength training two to three times per week, ensuring the muscles are sufficiently challenged or “overloaded.” Exercises may target specific muscles or engage multiple muscle groups through compound movements like squats and deadlifts.
Getting Started with Strength Training
If you’re new to strength training, start by consulting your doctor to ensure it’s safe for you. Next, consider working with a personal trainer or physical therapist to develop a progressive plan. Begin with bodyweight exercises like squats, step-ups, or wall push-ups, or use resistance bands. Gradually increase to heavier weights, such as dumbbells, kettlebells, or barbells, as your strength improves.
It’s essential to distinguish strength training from endurance training. For strength, aim for 8–12 repetitions (reps) per exercise, performing two sets where the last few reps feel challenging. If you can easily complete 15–20 reps, you build endurance rather than strength.
Making it a Habit
The key to success with strength training is consistency. For those who dislike the gym, simple exercises with resistance bands or dumbbells can be done at home. Alternatively, you can make it social by working out with a partner or joining a class.
Even if you prefer cardiovascular activities like running, cycling, or swimming, it’s crucial to incorporate strength training at least twice a week. In fact, in the running population I manage, research has shown that strength training improves running performance and helps prevent injuries — benefits that extend to all active individuals.
Mark Temme is a physical therapist at OrthoSouth who specializes in the management of running injuries. He has run multiple marathons, including a sub-three-hour Boston marathon at age 54. He attributes this largely in part to regular strength training.
By Dr. Kristina Quirolgico
Understanding Shockwave Therapy & How it
Might Help You
Campbell Clinic has introduced extracorporeal shockwave therapy (ESWT), a cutting-edge, non-invasive treatment designed to help patients recover from a variety of musculoskeletal injuries. By harnessing the power of sound waves, this therapy promotes the body’s natural healing mechanisms. It is effective for conditions such as chronic and acute tendinopathy, bone stress injuries, plantar fasciitis, muscle strains, and ligament sprains.
How Does Shockwave Therapy Work?
Shockwave therapy uses high-energy sound waves that are 1000 times stronger than ultrasound waves to stimulate tissue healing. The two primary types of shockwave therapy currently used are radial shockwave (pressure wave therapy) and focused shockwave therapy. While radial shockwave therapy is more widely available, Campbell Clinic is unique in the mid-South for offering focused shockwave therapy, which has specific advantages for certain conditions.
Focused shockwave therapy is particularly effective for treating deeper, more complex injuries such as calcific tendinopathy, bone injuries, and conditions like insertional hamstring tendinopathy. The treatment involves directing concentrated shockwaves into the affected area, where they help break down damaged tissue, improve blood circulation, and stimulate the body’s natural healing response.
Treatment Process and Benefits
The treatment sessions are typically brief, lasting between 5 to 15 minutes, depending on the specific injury. Most patients require three to six sessions, one to two weeks apart. One of the key benefits of shockwave therapy is its cumulative effect: patients generally see incremental improvements with each session, helping them regain mobility and reduce pain over time.
Because it is non-invasive and requires no downtime, patients can resume their normal activities immediately following treatment. In fact, combining shockwave therapy with physical therapy can accelerate recovery, enhancing both pain relief and functional outcomes. Studies have shown that the combination of these treatments leads to faster recovery times for a range of musculoskeletal conditions.
Conditions Treated by Shockwave Therapy
Shockwave therapy is FDA-approved for treating conditions like plantar fasciitis and tennis elbow. It has shown great promise in treating a wide variety of injuries, including:
• Tendon injuries (tendinopathy)
• Bone stress injuries
• Plantar fasciitis
• Muscle strains
• Ligament sprains
While shockwave therapy is a highly effective option for many patients, it is typically recommended to try more traditional treatments—such as anti-inflammatory medications and physical therapy—first. If these treatments don’t provide sufficient relief after 4 to 6 weeks, shockwave therapy is a viable next step.
Safety and Side Effects
Shockwave therapy is generally well-tolerated by most patients, and the risk of serious side effects is low. The most common side effect is mild discomfort during the procedure, though this is usually temporary, and many patients report feeling better immediately after treatment. Other potential side effects may include temporary redness or bruising at the treatment site.
Because the therapy uses sound waves rather than electricity, it is safe for patients with pacemakers or other implantable devices. Additionally, it can be used on prior surgical sites and is considered safe for younger patients and pregnant women, depending on the area being treated.
A Step Toward Faster Recovery
While shockwave therapy is not yet covered by insurance, its benefits often outweigh the cost for patients who have not found relief through traditional treatments. With its non-invasive nature, minimal side effects, and ability to promote faster healing, shockwave therapy is becoming an increasingly popular option for those suffering from musculoskeletal pain.
For more information about how shockwave therapy may help your recovery, or to schedule a consultation, you can contact Campbell Clinic at 901.759.3111 or visit their website at CampbellBiologics.com.
By Jamie Hanskiewicz, PT, DPT, CLT
Pelvic Floor Therapy:
Relief For Incontinence, Constipation, & Pain During Sex
Most people think of physical therapy as something you turn to for rehabbing an injury or improving mobility.
That’s a big part of what we do. But did you know physical therapy can also help with personal, often overlooked issues like incontinence, constipation, and even pain during sex?
This is where pelvic floor physical therapy comes in.
It’s a specialized area of physical therapy focused on strengthening and coordinating the muscles inside the pelvis. These muscles support the bladder, bowel, and uterus, and when they’re not working as they should, they can lead to all kinds of frustrating or painful symptoms.
When Pelvic Floor Therapy Might Be Right for You
There are certain times in a woman’s life when pelvic floor therapy is especially helpful:
• Starting a new chapter: Experiencing painful periods, becoming sexually active, or experiencing sexual problems.
• Pregnancy and postpartum: The body goes through enormous changes during these times.
• Midlife and beyond: Perimenopause and menopause can bring hormonal shifts that affect muscle health.
• After pelvic surgery: Recovering from a cesarean delivery, hysterectomy, or other procedures in the pelvic area.
No matter your stage of life, pelvic floor therapy can provide relief and help you feel more confident in your body.
Common Symptoms
Many women I work with come in for symptoms related to urination, like painful or frequent urination. Some experience leakage when they cannot reach the bathroom quickly enough or when sneezing, laughing, or coughing.
Others struggle with constipation, painful bowel movements, or discomfort during sex or while using tampons. Some experience general lower abdominal, lower back, and tailbone pain, or a sensation of heaviness, often linked to prolapse (when pelvic organs feel like they’re dropping).
These are deeply personal issues, and I strive to create a safe, comfortable environment where patients feel heard and supported.
What to Expect
Your first session is usually all about understanding you. We’ll talk about your symptoms, how they impact your life, and your goals for therapy. I’ll also do a physical exam to assess muscle strength in your pelvic region, hips, core, and lower back.
An internal exam is often the best way to identify the root cause of your symptoms, but I always respect your comfort level and preferences.
Based on what we find, I’ll design a personalized treatment plan. This often includes:
• Targeted exercises: Proper coordination and strength of the pelvic floor are key, but we also work on posture, back and core strength, and hip flexibility. Kegels are only one aspect of pelvic floor therapy and are not always the answer!
• Manual therapy: Hands-on techniques to relax pelvic muscles and improve blood flow.
• Education: Understanding how factors like diet, overall fitness, and pelvic floor awareness play into your symptoms.
I also focus on teaching proper techniques for all exercises so you can confidently practice them at home.
How Long Does It Take?
Most patients notice significant improvements within about 12 weeks of consistent therapy. After that, many are able to maintain progress on their own with the tools and exercises they’ve learned. For more complex or chronic conditions, longer-term therapy may be needed.
Jamie Hanskiewicz, PT, DPT, CLT, is a physical therapist with specializations in pelvic floor physical therapy and lymphedema therapy. She sees patients at Regional One Health’s Center for Rehabilitative Medicine at our East Campus, 6555 Quince Road. For appointments, call 901.515.5900.
UNLOCK YOUR ACTIVE LIFESTYLE
We are dedicated to providing warm, compassionate care to each individual throughout their healing journey. We pride ourselves on providing evidencebased, comprehensive and holistic care to patients across the lifespan.
At Next Day Access, we believe that mobility challenges shouldn’t hold you back from living life to the fullest. Our range of innovative, high-quality accessories is designed to help you stay active, independent, and adventurous. From custom ramps, stairlifts, elevators or other modifications, we create personalized solutions that empower you to live freely and confidently in your own space.
2025
GYM, YOGA & FITNESS STUDIO GUIDE
IT’S TIME TO MAKE GOOD ON YOUR NEW YEAR’S RESOLUTIONS
It’s easy to get stuck in a fitness rut and start to get bored with your gym workouts or classes. Luckily, we have included a few local gyms, yoga, and boutique fitness studios to shake it up and re-energize your fitness routine so you can meet your goals for 2025.
PURE
BARRE
GERMANTOWN & EAST MEMPHIS
HOURS: Both studios run classes 7 days a week, from 5:45 a.m. – 5:30 p.m. on weekdays and morning and afternoon classes on weekends
Pure Barre offers an effective total body workout focused on low-impact, high-intensity movements that lift and tone muscles to improve strength, agility, and flexibility while incorporating small isometric movements.
MEMBERSHIP: Check their website for details. Drop-ins, 10 and 20 class packs, and four, eight, and unlimited monthly memberships are available.
AMENITIES: Bathrooms stocked with amenities and cubbies to stow your belongings during class are available. Visit their retail section to shop for the latest athleisure clothing and accessories.
CLASSES:
Pure Barre Engage: Introduction to barre fitness in a small group setting to learn about the technique, lingo, and ask your most pressing questions.
Pure Barre Classic: Our signature barre class focusing on strength and definition using a bit of resistance and lighter weight options
Empower: A fusion of barre, cardio, and interval training designed to elevate your heart rate with dynamic movements utilizing (optional) ankle weights and a plyometric platform to target different muscle groups simultaneously.
JUMP ON THEIR NEW CLIENT SPECIAL AND PAY ONLY $99 PER MONTH FOR YOUR FIRST THREE MONTHS OF UNLIMITED CLASSES.
Define: Focuses on strength and power by combining dumbbell training with functional barre movements to enhance muscle definition
Align: Focuses on balance and flexibility with various flows of stretching to increase joint mobility while building muscular strength and stability.
THE VIBE: The team at Pure Barre Memphis and Germantown is made up of 20+ incredible, dynamic, and caring humans who are the heartbeat of their community. From the sales/desk staff to the instructors, each brings their unique personality and passion that defines the Pure Barre experience.
HOURS: Check the website for an updated schedule. Open 7 days a week.
Celebrating their twentieth year as one of the longest-standing and largest yoga studios in the area. Better Bodies Yoga specializes in Hatha Yoga for every level student and practically every style of yoga, including hot, The Great Yoga Wall®, yoga in dry salt (Halotherapy,) Ashtanga, Pilates, and Free Yoga for Survivors therapeutic yoga. Better Bodies Yoga offers a nurturing space for students to cultivate inner peace and improve health and well-being. Their non-judgmental environment encourages exploration, serenity, and balance from within. No wonder Better Bodies Yoga has won many ‘Best of Memphis’ awards dating back to as early as 2008.
MEMBERSHIP: Inquire for details.
NOT TO MISS: Join Better Bodies Yoga as they mark 20 years in business with several weeks of special happenings, leading to a celebration event at the studio. (Check their website for celebration info.)
THE STUDIO: Quality spring-back wooden floors protect your joints while you move around and provide comfort when in floor poses. Enjoy their outdoor Yoga Garden and hang out by the fountains, shaded tree area, and yoga deck for outdoor practice on sunny days.
JANUARY
SPECIAL NEW STUDENTS CAN GET UNLIMITED YOGA AND HALOTHERAPY (DRY SALT) RELAXATION SESSIONS FOR JUST $99 FOR THEIR FIRST 30 DAYS.
Better Bodies also has the Great Yoga Wall®, which can assist people in achieving proper body alignment and fine tune other poses without stressing the joints. Home to the largest Halotherapy Cave in Memphis, Better Bodies features a Salt Relaxation Room, Private Salt Therapy Bed, and Salt Yoga Room. Mat rentals and retail items are available in the studio year-round.
Round out your yoga practice by booking a session with one of Better Bodies’ onsite licensed massage therapists.
THE VIBE: Better Bodies’ seasoned teachers make the space truly a gem with their high spirits and dedication to patiently helping people find rejuvenation and relaxation of body and mind through yoga.
CLASSES: Basic Beginners, All Levels Yoga, Vinyasa Flow, Gentle Yoga, Hot Yin Yoga, Restorative, Pilates Core, Salt Cave Yoga, and Online Classes. Themed classes like their New Moon yoga flows add a fun variety, and every class ends with a Savasana that includes a hot towel, and gentle shoulder massage to neck and feet.
NEW TO THE STUDIO: Ashtanga Mysore and Primary Series
Betterbodiesyoga.com IG: @betterbodiesyoga
Download the Better Bodies app to book your next class! Drop-ins cost $20.
Shannon W. Finks, Pharm. D. & Emily Yopp, Pharm. D.
HOT YOGA PLUS
EAST MEMPHIS
HOURS: M-F - 5:45 a.m.- 6 p.m., Sat. 8 a.m.- 12:30 p.m., and Sun. at 9 a.m.- 5:30 p.m.
THE RUNDOWN: Build your strength, confidence, and community all in one place. Each instructor at Hot Yoga Plus (HYP) Memphis brings their own flavor of teaching to the space’s alllevels format, ensuring classes cater to all ages and abilities.
A welcoming place for both new and seasoned yogis alike, HYP focuses primarily on power vinyasa, a strength-building practice, with added variety for a well-rounded, body and soul feeling.
Rooms are heated to varying degrees using a special system for added humidity that mirrors typical mid-south weather. Expect most classes to hover around 96-98 degrees, with 50%- 80% humidity.
THE CLASSES:
Power Flow Basics: This weekly class is taught at a slower pace and in a less heated room. It maintains all the fundamentals of a typical yoga class in a simpler flow to help people ease into the practice without feeling overwhelmed.
Power Flow: A challenging and dynamic, breath-to-movement class
Power Espresso Flow: A quicker version of the Power Flow for those in a time crunch.
Yin Yoga: A restorative class that works the body’s deep connective tissues
Hot Sculpt Pilates: A strength-based, full-body workout that combines Pilates, weights, and yoga elements.
Restorative: Uses the support of blankets, blocks, and other props to bring students into passive postures for deep relaxation.
Aerial Power Pilates: Aerial hammocks help develop alignment, core engagement, and joint stabilization.
SPECIALTY CLASSES OFFERED SATURDAYS & SUNDAYS:
Ashtanga Vinyasa: A 75-minute flow that includes postures from the traditional primary and secondary series.
Sculpt and Yin: High-intensity workout followed by deep stretching
Handstand Flow: A flow that emphasizes upper body strength with arm balances
Themed Flows: A popular offering typically held on holidays, as the studio is proudly open 364 days a year, aside from Christmas Day.
JANUARY SPECIAL
SAVE BIG ON MONTHLY PREFERRED PLUS MEMBERSHIP— TO GAIN ACCESS TO UNLIMITED YOGA—WHICH WILL DROP BELOW $100 THIS MONTH.
AMENITIES: Full locker rooms with showers and face towel service makes the transition from breaking a sweat to your next engagement a seamless transition. New this month, HYP is proud to partner with local eatery Raw Girls to provide a variety of healthy, clean, and substantial grab-and-go meals to refuel with.
Stop by their clothing boutique to refresh your yoga wardrobe with brands like Spiritual Gangster, Free People, Beyond Yoga, Manduka, LuluLemon, and Vuori.
JOY YOGA RETREATS: Join Whitney Jayne and Tricia Austin for HYP’s next retreat in Japan, April 6 – 13, 2025, which will take you from Tokyo to the scenic coast of Izu.
GROW YOGA SCHOOL: Deepen your practice with HYP’s yearround 300-hr. Yoga Teacher Training modules, and 200-hr. training, which starts up in the spring.
MEMBERSHIPS: New students can take advantage of two weeks of unlimited yoga for just $22. Drop-ins, 10, and 20-class packs are available, or opt-in for a monthly membership!
IG: Hotyogaplusmemphis
Sign up for their newsletters on website: Hotyogaplus.com
THE RUNDOWN: Discover your best self at Neighborhood Barre (NB) Memphis! NB Memphis offers seven formats of barre-based classes appropriate for all fitness levels, ages, and stages. Their results-driven classes combine dance conditioning, Pilates, and resistance training to increase mobility, muscle tone, and core strength. Throughout classes, instructors are trained to give modifications based on fitness level, injury, and pregnancy, as well as advancements, so each client meets their individual goal. With fun playlists, friendly instructors, and classes that are always changing, you’ll never be bored working towards your fitness goals. Join their strong community of women and discover your best physical and mental results!
CLASSES:
barre50: This signature 50-minute barre class integrates full-body toning through isometric, low-impact work, and endurance training for a lean, sculpted result.
barre30: A shorter version of the signature class that takes just 30 minutes of your time but delivers maximum results!
SWEAT: A 40-minute, cardio-intensive, interval training class
BarreStrength: A 45-minute functional training class that utilizes heavier weights to sculpt, strengthen, and stabilize your body.
Hybrid Classes: Three different classes that combine barre30, SWEAT, and barreSTRENGTH for a 50-minute cross-training workout
barreREFORM: A reformer-based conditioning class, coming February 2025!
MEMBERSHIPS: Three monthly membership options are available as well as class packs and prepay options.
OTHER FUN PERKS: Bring your baby to the barre. Neighborhood Barre offers childcare for your little ones during class.
Micropigmentation (Brows, Eyeliner, Lip Blush and Lip Neutralization)
Neurotoxin
Cindi Malone
Brow Micropigmentation
Alice Miller Anneliese Szatkowski
Full Face Rejuvenation
Anneliese Szatkowski
F45 TRAINING
WOLFCHASE & GERMANTOWN
Battle those lethargic winter slumps with invigorating, full-body workouts at F45 Training — Wolfchase and Germantown locations. Their team of seasoned and enthusiastic fitness trainers will guide you through new workouts every day that blend calisthenics, weightlifting, and mobility to help you achieve those fitness goals.
Trainers are there to adjust workouts for varying fitness levels and limitations.
THE RUNDOWN: F45 trainers will lead you through a powerful, 45-minute workout to a heart-pumping playlist, while providing individual support to make sure you’re getting the most out of your time in the gym.
Visual aids that include countdown timers, exercise demonstrations, and progress throughout your session are available at each station!
F45 keeps things interesting with their fast-paced training circuits, so you’re never stuck at one station for too long. Modifications are available for every exercise.
AN
7-DAY TRIAL TO TEST OUT THEIR STUDIO
Mondays, Fridays, and Saturdays are hybrid workouts that implement both resistance and cardio. Wednesdays are pure cardio; Sundays, Tuesdays, and Thursdays are resistance training. Saturday’s hour-long workouts feature a DJ who provides the tunes.
PERKS: The team at F45 partners with expert dietitians who provide one-on-one remote assistance for nutrition, mindset, sleep, and stress management. Most insurance carriers cover ongoing weekly coaching.
F45 Germantown and Wolfchase’s services are FSA/HSA eligible, and they partner with a telehealth company to provide a letter of necessity.
Purchase a heart monitor by the front desk to track your personal progress and gain real-time feedback while you sweat.
F45 is more than just a workout studio; it’s a close community of fitness enthusiasts of all levels who encourage one another. Studio Owner and Nutrition Coach Vanessa supports clients on every step of their health journeys, making sure everyone is accounted for.
NEW ADDITION: F45 is thrilled to bring new REP Fitness squat racks and programming to F45 this month, for endless workout possibilities! Squats, benches, deadlifts, cable exercises, and pull-ups are just a few of the newly filmed workout elements you can expect to see in class.
AMENITIES: Onsite showers are available to freshen up after your workout. Take advantage of the studio’s onsite body composition scanner to stay on track with your progress.
F45 Training Wolfchase (mindbodyonline.com)
IG: F45_training_wolfchase
SANA YOGA
EAST MEMPHIS / DOWNTOWN MEMPHIS
HOURS: Weekdays 5:45 a.m. – 8 p.m. and Weekends: 8 a.m. –5 p.m. on Saturdays and 6:30 p.m. on Sundays with morning, midday, and evening classes available daily.
WHY SANA YOGA: Elevate your yoga practice and transform your life with Sana Yoga, where yoga is thoughtfully designed for every body, with the beginner in mind. Strengthen both body and mind with the guidance of dedicated, highly trained teachers, who support every student to progress at their own pace.
What sets Sana Yoga apart is their thriving sense of community, which they foster through diverse workshops and events. From reiki and pelvic floor workshops to plant potting and self-defense events, every gathering concludes with friendly hangouts at the studio over food and drinks, creating connections that last well beyond the mat.
MEMBERSHIPS: Start at just $85. New students try two weeks of unlimited classes for $39, or take a drop-in class for $29.
CLASSES: Sana offers over 70 classes per week across its two studios, featuring both heated and unheated options. They are best known for their signature Sana Yoga class, available in 50-, 60-, and 80-minute formats. This engaging and effective class follows a set sequence choreographed to music in a heated room and is led by passionate instructors, allowing students to track their progress over time.
Other classes are its signature Sana Hot HIIT Pilates: highimpact, low-intensity workouts formatted similarly to Tabata with an emphasis on core (and also taught as Pilates Sculpt); flow/vinyasa: dynamic breath-to-movement flows; ashtanga: a condensed version of the traditional series with challenging
postures to build strength and flexibility, yin yoga: a restorative class focused on longer holds to release tension (also offered as yin Nidra with a short guided meditation at the end of class), and private lessons: to meet your specific needs and yoga goals. They also offer yoga retreats, yoga workshops and teacher trainings, community events, and space rental.
AMENITIES: showers equipped with Vita clean shower heads, bath towels, and a plethora of toiletry fixings are available for your convenience. Every heated yoga class ends with a cold lavender cloth to enhance your bliss.
WHAT’S NEW: Sana Downtown location marks its one-year anniversary this month and the East Memphis studio its ten-year anniversary. Stop by to see what celebrations are in store!
MEMBERSHIP: Individual, family, and senior rates available at $37 - $106/month
THE SHPIEL: Ditch the gym anxieties this year and head on over to JCC Memphis, a place that delivers a high-end workout experience without the stuffy gym culture. JCC Memphis is a state-of-the-art community center that welcomes people of all faiths, ages, identities, and backgrounds.
THE RUNDOWN: The Iskiwitz Family Strength Training Center boasts a recently updated strength training center, with brand new training equipment, weight benches, and free weights. Plus, their cardio equipment gets rotated out every few years and is always up to date.
Stop by Kay & Allen Iskiwitz Training Studio to utilize CrossFit elements for your personal workouts, including kettlebells, heavy ropes, TRX cables, punching bags, medicine balls, and other equipment, plus an open area for stretching. A heated indoor pool remains open year-round, and an outdoor water park that features six lap lanes and water slides is open from Memorial Day to Labor Day, annually. Members may also use the site’s two racquetball and two full-size basketball courts, and the three outdoor tennis and eight pickleball courts on a first-come-firstserve basis.
CLASSES: With over forty+ weekly drop-in fitness classes to choose from, you’ll never get bored exercising. They have everything, from spin classes and bootcamp, several types of yoga, and Les Mills classes. Access their Pilates studio at a discounted rate and enjoy new offerings like Tower Pilates for a low-impact workout. Specialty fitness classes include boxing, dance, Fire Workouts, and Thrivewell Fitness, a comprehensive class series offered in seasonal blocks, for cancer patients and survivors.
PERKS: JCC Memphis provides free babysitting for children on family memberships between the ages of 1-7, Sunday through Friday for two-hour blocks while you work out. Round out your visit by taking advantage of the center’s concierge physical therapy and Massage on the Go services. Members also receive discounts on single, buddy, and small group Personal Training packages with certified personal trainers.
AMENITIES: Stow your belongings in one of their locker rooms onsite, for men and women. For a small fee, you can upgrade your experience with their Executive Locker Rooms, which gives access to sauna, whirlpool, and steam room, towel service, and lounge areas.
WORTH CHECKING OUT: Youth fitness activities, teen exercise classes, adult and youth sports programs, and playing leagues.
Jccmemphis.org / 901.761.0810 / IG: @memphisjcc
Memphis Health+Fitness Magazine’s
Memphis Health+Fitness Magazine is excited to unveil the second annual "20 Under 40" issue, spotlighting the next generation of leaders in the 901 fitness and wellness community. This year, we received an extraordinary number of nominations and carefully selected 20 standout individuals who embody passion, innovation, and excellence in their fields. This year's honorees are shaping the future of fitness and wellness in Memphis, and we’re proud to recognize these exceptional individuals and celebrate their achievements!
Profiles compiled by Lucy Modzelewski & Zoe Harrison
Photos by Tindall Stephens
Katelyn Caufield, 36
Studio Manager and Lead Instructor at Neighborhood Barre; Instructor at Cyclebar
Katelyn Caufield is the lead instructor and studio manager at Neighborhood Barre Memphis and the mom of two beautiful girls. Katelyn has always focused on health and fitness, growing up as a competitive swimmer and eventually getting her Bachelor’s in food and nutrition. After college, Katelyn worked as a corporate health and wellness coach for over six years. While she enjoyed working in the health and wellness space, Katelyn became a full-time mom and was no longer interested in working in the corporate environment. She began looking for other ways to fulfill her passion for health and wellness.
When Katelyn and her family moved to Memphis in 2020, she immediately hopped into a class at Neighborhood Barre. She found an immediate sense of community, and her fitness journey continued to grow. As her daughters have gotten older, Katelyn has wanted to expand her skill sets and challenge herself, and she has begun teaching at Cyclebar Memphis. “The two workouts complement each other so well. They challenge me as an instructor as well as a client. Teaching at Neighborhood Barre Memphis and Cyclebar Memphis brings me so much joy,” Katelyn says.
Katelyn has been the lead instructor and studio manager for the last two of her four years at Neighborhood Barre Memphis. These roles have allowed her to be heavily involved with the growth and development of the Neighborhood Barre instructors, from the audition process through their certification. Her goal is to continue to grow a safe space for the women of Memphis to come and workout, no matter their fitness levels. Mentally, Katelyn hopes her clients can leave any burdens they carry at the door when they walk into Neighborhood Barre and Cyclebar.
Francesca Kinsey, 37
Owner, LiveYaLife Natural Store
Francesca Kinsey is a longtime proponent of health and wellness. She spent eight years educating the public on the importance of wellness as a former Family Consumer Sciences Educator and Group Fitness Instructor. Currently, Francesca is bringing her passion for wellness to the community through her company, LiveYaLife Natural Store, located in Bartlett. In this role, she’s proud to offer fresh, cold-pressed juices from locally sourced fruits and veggies and made with clean ingredients to help consumers feel their best inside and out. LiveYaLife also offers ionic foot detoxes, a practice that helps remove harmful toxins from your body through your feet.
Francesca strongly believes in holistic practices and feels that, through natural remedies, the body can heal itself. A sufferer of kidney stones, Francesca was inspired to seek healing through the development of her first cold-pressed juice, which she appropriately dubbed Kidney Juice. This liquid remedy, combined with foot detoxing and exercising three to four times a week, worked wonders for Francesca — she has not had a kidney stone since 2016.
After getting into fitness to help combat her kidney stones, Francesca became an AquaFit Group Fitness Instructor at LA Fitness in 2017 and found a true passion for exercise. She’s also dedicated to serving her community as an active Phi Lambda Omega Chapter member in Alpha Kappa Alpha Sorority; she has accumulated more than 100 hours of volunteer service throughout Memphis.
“I’m passionate about educating the public about health and wellness.”
As she looks toward the future, Francesca would love to grow her business and continue to work out to stay healthy. She hopes to one day open another LiveYaLife location with a full-service commercial kitchen to serve vegan food to complement her beverages, all with the goal of creating a healthier Memphis.
Jimmy Nguyen, 33
Doctor of Physical Therapy and Founder of Winning Movement Physical Therapy and Performance
Dr. Jimmy Nguyen is a physical therapist looking to bring affordable healthcare through his practice, Winning Movement Physical Therapy and Performance. Jimmy is a Vietnamese American who grew up in Memphis after his family arrived in the U.S. from Vietnam in the early 1990s to escape the aftermath of the Vietnam War. Growing up in North Memphis with his eight siblings, Jimmy faced challenges such as language barriers and limited access to healthcare. His mother worked tirelessly, often enduring back pain, which profoundly influenced his career path. Jimmy studied exercise and sports science, focusing on human health performance and a specialty in orthopedics. He then earned his Doctorate in Physical Therapy from East Tennessee State University’s Quillen College of Medicine and completed his residency at Kaiser Permanente in Northern California.
After finishing his specialty, Jimmy returned to Memphis following the heartbreaking loss of his mother to cancer. This personal tragedy deepened his commitment to improving healthcare access for his community. He founded Winning Movement Physical Therapy and Performance with the mission of providing comprehensive care that addresses physical, mental, and holistic well-being. The goal is to offer high-quality care regardless of financial means and to empower individuals to achieve their health goals. Jimmy and his team emphasize physical rehabilitation and mental and emotional support, helping their clients achieve overall wellness.
Now, nearly a year into operation, Jimmy and his team are expanding to a larger suite to serve their growing patient base better. Their immediate goal is to expand their services and increase accessibility, especially in areas often facing limited healthcare options. Beyond the current clinic, Jimmy hopes to grow Winning Movement into a hub that supports other wellness professionals and organizations in the community, potentially hosting workshops, fitness events, and health education programs. To maintain his physical fitness, Jimmy enjoys competing in endurance races and testing his limits physically — reflecting his belief in pushing boundaries, personally and professionally.
Victor D. Sawyer Jr., 37
Musician, Runner, and Member of Rumble Boxing
Victor Sawyer is a musician and educator who utilizes his physical fitness to care for his mental health. Born in Florida but raised in Tennessee, he finds purpose in inspiring the Memphis community to find their song as a teacher at the Memphis Jazz Workshop and as a substitute teacher for Memphis Shelby County Schools. His primary instrument is the trombone, which he has played for much of his life. In addition to his musical talents, Victor loves comic books, reading, and spending time outdoors.
Victor’s fitness journey began a decade ago when he first got sober. He started running to clear his mind, joined a running group, and began working out at home. Eventually, he began running with the Breakaway Running group, got a proper pair of running shoes, and even started participating in races! Most recently, Victor has become a very active member of Rumble Boxing, and you can find him sweating it out in the Rumble studio almost every day. “Rumble Boxing has been an absolute game changer for my physical fitness but, more importantly, has provided a bastion of stability as I navigate mental health challenges related to bipolar disorder and maintaining sobriety,” Victor says. “The perseverance needed in the gym has been a bedrock for resilience in life.” Victor hopes to spread the joy he has found at Rumble Boxing with anyone looking for a change or push!
In addition to his committed practice at Rumble Boxing, Victor runs with the Hyperfocus running group, and practices yoga at mind/body HAUS. In the future, Victor intends to explore yoga more deeply and run in more official races in 2025.
Kendyll Marie Mayfield, 33
Personal Trainer
Kendyll Marie Mayfield is a Memphis native and a mom of two who runs her personal training business out of Infinity Gym in East Memphis. Though Kendyll didn’t grow up dreaming of a fitness career, she now cannot picture her life without the Memphis fitness community and getting to work with her clients every day.
After graduating college at the University of Memphis, Kendyll worked briefly as an environmental chemist. However, Kendyll made the difficult decision to resign from this career in 2017 to help care for her family during a hard time. Amid this stressful time, Kendyll reluctantly joined a friend at a Cyclebar class. At the time, Kendyll was running and doing home workouts to stay fit but was completely against attending a workout class. Kendyll cites this first Cyclebar class as the catalyst that brought about her love for group fitness, fitness communities, and her eventual career as a trainer.
Soon, Kendyll was teaching several group fitness classes, including kickboxing, barre, bounce, cycle, and HIIT, among many others, at multiple studios, eventually working her way up to a management position. Exposure to so many clients at different levels helped Kendyll develop and fine-tune her coaching skills. She ultimately realized how much she enjoyed coaching clients individually to help them reach their goals. After her group fitness clients began to reach out regularly for personal training, Kendyll decided to get her personal training certification. After six years of managing, coaching group classes, and personal training, Kendyll decided to take a leap and begin her own business personal training full-time a year ago, and she recognizes it as one of the best decisions she has ever made!
Kendyll is passionate about helping people in our community feel better through movement and discovering what they are capable of while helping them enjoy the process so they can continue it for many years. “My favorite part is knowing the impact this has not just physically but also how it carries over into the other aspects of their lives,” Kendyll says. In the near future, Kendyll hopes to open her own gym and implement a mentor program for new trainers to help them get their start.
Alexis Hutchison, 35
Owner, Absolute Kinetics Physical Therapy
An Ohio native proud to now call Memphis home, Alexis Hutchison is a physical therapist and owner of Absolute Kinetics Physical Therapy. She’s a board-certified specialist in orthopedic physical therapy and believes in treating patients as whole individuals. She blends orthopedic and pelvic floor therapy and specialized manual therapy techniques to help her patients reach their personal goals, optimize their health, and get back to moving and feeling their best. Alexis is also a wife and a mother of three children and two Golden Retrievers.
As someone who grew up playing sports, Alexis has always been passionate about health and fitness. Early in her career, she began to feel frustrated by the fast pace of many outpatient clinics. She found herself constantly wanting more time with patients and to be able to dig into the root cause of what was limiting them, not just treat their symptoms. Alexis also felt like many of her more active patients were not being challenged enough in traditional orthopedic or pelvic health physical therapy settings. Thus, Absolute Kinetics Physical Therapy was born. Alexis opened her practice in Cincinnati in 2018 to provide the individualized, high-quality care she knew her community deserved. After relocating to Memphis in 2021, she re-opened her practice in Collierville in 2022, eventually expanding into East Memphis last year.
Alexis does strength training a few days a week and attends Club Pilates reformer classes once a week in Collierville to stay fit. She also loves to walk and stays very busy chasing her kids around!
Alexis is excited to continue growing her practice to serve more active adults and athletes in the Memphis area, help more moms get back to the activities they love, and continue to provide value and education to the community.
“I found myself constantly wanting more time with patients and to be able to dig into the root cause of what was limiting them, not just treat their symptoms.”
Ashley Volner, 33
Instructor at YogaSix, Rumble Boxing, and Grind Fitness
Ashley Volner grew up a competitive dancer, always thrilled by the pressure and competitive edge of the sport. She received her B.A. in dance at the University of Alabama and immediately moved to New York City, where she performed for music videos, dance companies, and cruise ships. During this time, Ashley found yoga as a way to find peace and relaxation amidst the hustling New York City environment.
Soon enough, Ashley became certified as a yoga teacher and enjoyed teaching at her favorite studio in NYC. Shortly before the pandemic, Ashley moved back to Memphis to be closer to family. She then started teaching dance and fell in love with spreading her joy and experience with the kids of Memphis. “It felt good sharing my love and helping them become a better dancer than I could ever be,” says Ashley.
It was then that she found Shred 4/15, where she felt immediately at home and accepted as a member of the community. She eventually taught at Shred but was heartbroken when the studio decided to close its doors. Thankfully, Ashley found a few new spaces as a teacher at YogaSix, Rumble Boxing, and Grind Fitness. From yoga, boxing, and HIIT, Ashley loves working with people in many conditions and stages of their lives.
In the future, Ashley’s goal is to be a more visible representation of the LGBTQIA+ community. She recognizes that she has always worked in conservative spaces and has only been public about her queer identity at work for the last three years. She hopes to continue to teach the youth and hopes her success and pride show those struggling with their sexuality that it gets better.
Katelyn Caughron, 29
Marketing at StyleBlueprint, Trainer at The Yard
Katelyn Caughron is unstoppable between her careers in marketing, social media, fitness, and as a mom. Katelyn has been with StyleBlueprint for six years, serving in their marketing department, and also runs the social media for The Yard and Zivel Arlington. On top of all that, Katelyn is also a mother to a 2-year-old son and a baby girl on the way! Katelyn juggles working from home while caring for her toddler and teaching classes in the evening.
Katelyn’s fitness career began in 2017 with Shred415, where she taught until the gym closed. She then decided to try running. Katelyn’s love for running started when she joined Memphis Runners Track Club and did five half marathons in one year — which she admits felt a little crazy. Though an injury has forced her running to take a back seat, she is determined to eventually get back to her best time of a 1:40 half marathon.
After her running injury, Katelyn decided to try working out at The Yard in Arlington and has fallen in love with their community. “The gym, the atmosphere, the people, and the freedom of making your own workouts have been incredible,” she says. Katelyn now teaches strength training classes at The Yard two nights a week and is currently studying to get her certification in prenatal and postpartum training. She plans to continue teaching until the birth of her daughter to showcase a healthy lifestyle while pregnant! Aside from the birth of her daughter, Katelyn plans to expand her training practice to offer virtual and in-person sessions and pick back up running in the spring.
Josh Clark , 26
Founder, HyperFocus Run
Josh Clark describes himself as a lifelong local with a big heart for our city. He works at Mission Church as a Family Ministry Coordinator and founded a running club based on their mission: “for the joy of movement.”
In March of 2023, with a combined passion for staying active and healthy and a love of the 901, Josh founded a new kind of running community — HyperFocus Run. He describes HyperFocus as a group of like-minded runners who run for the joy of moving, value community, and spending time with each other. The emphasis on community is at the center of everything they do. The group values safety and community on all their runs, so no one feels left out or left behind. HyperFocus wants you to feel like you are part of more than a running group — they want you to feel like you are part of a community.
Josh is proud of the inclusivity at HyperFocus and emphasizes that the group is for all runners. HyperFocus runners’ paces vary from a 14-minute mile to a six-minute mile. From brand-new to seasoned and more competitive runners, HyperFocus has it all. Josh understands that joining a running group can be intimidating or nerve-wracking. Still, he wants to reassure anyone interested in joining HyperFocus that it’s just a group of everyday people who like to run!
When he’s not running, Josh is either talking about running, hanging with his dog and friends at coffee shops, or trying to get people to run with HyperFocus.
In the future, Josh would love for his group to continue to grow and help foster community for new and old Memphians. In the long term, he dreams of opening a running store where people can feel welcome to hang out, drink coffee, and grow together.
“Everything I do is for HyperFocus — as in, the runners that move with us.”
Raphael Small, 36
Realtor, Interior Designer, and Activities Director for the City of West Memphis, and COO of Thrive Social Bar
Raphael Small wears many hats, and though he is an Arkansan, Raphael has found Memphis his second home. Throughout his college and work career, Raphael has found that people and community are his passions, and he loves helping to make decisions that impact his community.
As the Events and Activities Director for the City of West Memphis, his goal has been to promote health and wellness programs for the city. Through his work, Raphael became more educated on the topics. He started to promote a healthy lifestyle to his community and try to live a healthier lifestyle himself. Raphael is a member of Compleo Fit Gym here in Memphis, but initially thought he did not need to focus on his nutrition as long as he was going to the gym. However, during the COVID lockdowns, Raphael began to take his health and fitness more seriously, including his nutrition and wellness beyond the gym. “It’s a job, but with the right resources, knowledge, and a little bit of energy and self-motivation, anyone can push to be more health conscious and actively live well.”
Raphael’s passion and future goal is to pivot his focus to Community Development. As a realtor, Raphael has always been dedicated to helping bolster safe, sustainable, beautiful neighborhoods. Overall, Raphael finds that health, wellness, community, and neighborhoods can flourish if we focus our mindset on promoting positive change and wellness for everyone.
Savannah Miller, 25
Program Manager, Girls on the Run
A Virginia Beach native turned Memphian, Savannah Miller is a fiction and poetry writer with a passion for education and youth empowerment. She recently joined the Memphis chapter of Girls on the Run as their Program Manager. This non-profit offers programs designed to inspire girls of all abilities to recognize and embrace their inner strength and make meaningful connections with others.
Although Savannah grew up dancing and playing sports, she always felt she wasn’t fit or strong enough to become a runner. Those years of self-doubt made her passionate about ensuring no other girls feel that way. That’s why she feels her discovery of GOTR Memphis was truly serendipitous. Savannah spends her workdays visiting different GOTR sites, managing all the GOTR Memphis programs, and coaching volunteers. Her goal is to ensure GOTR Memphis is continuing to build upon its mission of inclusivity — they do not turn away any girl because of an inability to pay, and they believe “All Bodies Rock,” part of their national curriculum that focuses on helping build girls’ confidence and self-image.
Savannah’s personal wellness is also extremely important to her- she feels that you can’t be a champion for wellness without taking care of yourself first. She goes to the gym four times a week and enjoys dropping into workout classes when she has the time. She’s also gotten into running and is planning to start training for her first half marathon this year. Savannah also takes care of herself mentally through consistent therapy, journaling,
Savannah has her sights set on expansion when considering the future of GOTR Memphis, and would love to take the program from 10-15 sites to 20 across the Mid-South. One of her favorite lessons that Girls on the Run teaches is about finding your own “happy place,” figuring out what physical activity looks like for you without worrying about comparing yourself to others. Savannah needed that lesson as a kid and wants to ensure that every girl in the 901 can hear that message when they need it the most.
“All those years I spent thinking I wasn’t fit or strong enough to be a runner made me passionate about making sure no other girls feel that way.”
John Irvine, 35
Owner, Iron Tribe Fitness and Founder, Golf Gains Fitness
A fitness professional for over a decade, John Irvine wears many hats: owner, founder, aspiring scratch golfer, husband, father of three, sports coach, and active member of the Second Presbyterian Church community.
After studying exercise science and sports medicine in college, it wasn’t long before John decided to go all in on health and fitness and make it his career. He opened Iron Tribe East Memphis in 2014, Germantown in 2016, and Downtown Memphis in 2020, and to this day, he remains an active owner and member of all three locations. He also fell in love with the sport of fitness and, for several years, enjoyed competing locally and nationally in fitness competitions. However, after trying to compete at a high level for many years, John noticed the competitions were starting to take a toll on his body and impact his training goals. So, he began considering other sports he could focus his training energy on that wouldn’t be as hard on his body in the long term.
This is when John’s golf obsession began. Golf has traditionally been a sport where most people don’t always see tremendous value in being fit and healthy — so he set out to change that stereotype and began to implement golf fitness into his workout routines. This new venture inspired him to start the @golfgains.fitness Instagram account, where he helps golfers worldwide improve their golf game and overall health and fitness. Thanks to John’s passion and consistent posting, the account boasts 115,000 followers and is growing daily.
This journey has inspired John to set a personal goal of becoming the fittest scratch golfer in the world. He plans on documenting his progress, challenges, and breakthroughs on his social media channels. Through this undertaking, he hopes to inspire golfers and fitness enthusiasts to pursue new challenges.
“My personal goal is to become the fittest scratch golfer in the world.”
Toni Louis, 38
Holistic Psychotherapist, Self Care Strategist, and Aerialist
Toni Louis is a licensed professional counselor who strongly advocates maintaining mental and physical health and well-being. Toni’s history in the mental health space includes working as a director at an outpatient addiction facility and as a primary therapist at a local psychiatric hospital. Toni opened her private practice in 2017, serving her clients as a Holistic Psychotherapist and Self-care Strategist to provide counseling and coaching services in-person and online to women and families. Toni also engages with the greater Memphis community through support groups and workshops. In her practice, Toni focuses on a whole-body approach to self-care: mental, emotional, physical, and relational.
Toni incorporates her practice as an aerial performer and instructor to share her love of movement with the Memphis community, which she has found vital to maintaining her mental and physical wellness. Toni came across Aerial Studio searching for an adult gymnastics gym in 2019. After taking her first aerial class, she immediately fell in love. Toni loves aerial because she gets to work every muscle group while also having fun! Aerial has been an excellent addition to Toni’s physical and mental self-care, and now she enjoys bringing this skill to others as an instructor.
Her goal is to expand her private practice to operate as a total wellness company. Right now, she offers mental health therapy and aerial fitness classes, but she would love to provide other wellness activities like yoga, massage, and essential oil products to support her mission of holistic, whole-body wellness.
Latisha Young, 31
Instructor, SANA Yoga
Latisha Young is a mother of two and a Pilates instructor born and raised in Memphis, and is passionate about helping others feel better about themselves. She finds joy in making wellness realistic and attainable. Latisha is also proud to give back to the city of Memphis by teaching free classes at Fitness Under the Stars at Tom Lee Park during the fall.
Latisha teaches Hot Pilates every Monday, Tuesday, and every other Sunday at SANA Yoga at their East Memphis and Downtown studio locations. And, although Latisha loves practicing Pilates, she’s searching for a deeper purpose through fitness instruction: giving back to her community and bringing awareness to how accessible a healthy lifestyle truly is if you’re willing to put in the time and effort. After losing her mother and sister to health issues, Latisha’s eyes were opened to the importance of preventative wellness, and she’s aimed at bringing that awareness to her community.
Latisha realized Pilates would be her preferred form of fitness during her postpartum journey. After the birth of her second child, Latisha experienced diastasis recti, also known as rectus abdominis diastasis, which is a condition that occurs when the rectus abdominis muscles in the front of the belly separate. She wanted a workout to help her feel like herself again. Pilates was just that! Latisha loves the mind and muscle connection that Pilates encourages. She lives by this quote from Joseph Pilates, the practice’s founder: “In 10 sessions, you will feel the difference. In 20, you will see the difference. And in 30, you’ll be on your way to having a whole new body.”
Latisha has a vision of eventually teaching Pilates on a larger scale —perhaps conducting virtual classes for mothers who can’t break away from home or anyone with a schedule too complex to make it out to the studio. While she’s currently only certified in mat Pilates, she plans to go for her comprehensive certification within the next year to dive into all avenues of Pilates. You can also catch her at the upcoming yoga teacher training at SANA Yoga. Latisha is always ready to learn more and give more.
“Pilates is for your FOREVER body.”
Terrence Quarles, 39
Fitness Director at Naval Support Activity Mid-South, Coach at F45 Wolfchase
Terrence Quarles is a self-described “new Memphian,” having just relocated from Virginia in 2023. A strength and fitness coach for an impressive 16 years, he now teaches classes at F45 Wolfchase. He’s also an avid runner with numerous medals and race hardware. He loves to do it all when it comes to most physical activity, from running to cycling, skating, and more. It only makes sense, then, that his full-time job is serving as the Fitness Director at Naval Support Activity Mid-South in Millington. He also offers additional support as the Race Director for the Navy 10 Nautical Miler and other events for the Navy.
One of the biggest reasons Terrence is drawn to fitness is the opportunity it creates to help others. He’s proud to help prepare Navy sailors to be mission-ready so they can protect and serve our country. He also appreciates the chance to help change and mold lives through fitness as a coach at F45 Wolfchase. Helping the gym’s members achieve their goals and build self-confidence is an indescribable honor. Terrence is also a huge proponent of the sense of community in the fitness space. He’s a member of the 901 Run Club and Memphis Runners Track Club, whose mission is to connect through running and fitness and build community. Thanks to these clubs and their strong community bonds, Terrence competed in many races throughout the Mid-South in 2024, even achieving a personal best of running over 500 miles in 2024 alone.
As Terrence looks to the future, he’s thrilled at the prospect of strengthening the fitness community here in Memphis and helping to enrich the lives of others through fitness. He hopes to help the city offer more fitness activities to help create a safer and healthier Memphis. His next fitness goal is to qualify for the 2025 Chicago Marathon.
“I help prepare Navy sailors to be mission-ready so they can protect and serve our country.”
Rickeya Burts, 30
Fitness Coordinator, UT Health Science Center
Born and raised in Memphis, Rickeya Burts is a mother to her three-year-old daughter and currently serves as the Fitness Coordinator at the University of Tennessee Health Science Center. Rickeya is a lifelong fitness professional and has taught various group fitness classes over the last ten years, such as HIIT, water aerobics, and fitness kickboxing for over six years. After graduating from UT Chattanooga in 2017 with a BS in Health and Human Performance, Rickeya also got into personal training. Rickeya’s experience as a fitness trainer has opened many doors, including her new position at UT Health Science Center. She feels honored to be in this role to help positively impact the physical and mental well-being of students, faculty and staff, and the community overall in the Medical District and surrounding areas. Since becoming a mom, Rickeya has also discovered a passion for helping other moms cater to themselves and embrace their postpartum bodies. This has inspired her to become a certified pre-postnatal coach to specifically work with other moms. She’s even hosted an annual Mom-Me-Fitness Workout around Mother’s Day for the past two years, gathering a community of mothers committed to their health and wellness, which can be challenging to prioritize when postpartum. Rickeya feels strongly that all moms need to know that they are not alone and have support in every way possible, from fitness to all other aspects of life.
In addition to growing in her role at UT and continuing to support mothers’ fitness initiatives, Rickeya hopes to one day run a marathon and compete in a Spartan Race. She’s also recently started donating her time and funds to local domestic violence support groups. After having her own unfortunate experience with domestic violence, Rickeya has become a big advocate for women in these circumstances to have the support and resources they need to get to a better position in life.
“I love seeing groups of moms come together and connect while taking a moment to focus on their physical fitness.”
Dr. Colby Poston, 28
Chiropractic Doctor at Cole Pain Therapy Group
Dr. Colby Poston is a chiropractic doctor at Cole Pain Therapy Group in Memphis. Colby was born and raised in West Tennessee but now resides in Atoka, TN, with his wife, who is also a chiropractor, and their one-month-old daughter. He grew up an athlete and played baseball through college, where he became familiar with the aches and pains associated with athleticism and training. As a result, he has brought his knowledge and therapeutic techniques to his clients.
Through his work as a chiropractor, Dr. Poston strives to be the one-stop shop for serious athletes or weekend warriors to come to for any specific ache or pain. His passion is keeping anyone who currently has or is looking to have an active lifestyle able to perform their best. Whether it’s a high school athlete or a stay-at-home mom trying to find an avenue into exercise, Dr. Poston wants to answer all questions and devise a plan to treat his diverse patients based on their unique needs. He works closely with multiple commercial and CrossFit gyms, trainers, and coaches in the Memphis area to address whatever needs they or their athletes may have. In addition to his work, he also does biomechanical analysis for local athletes. When not at home with his family, Dr. Poston can be found golfing, hunting, or fishing.
In the future, Dr. Poston plans to push himself to reach new personal fitness goals. Additionally, he wants to continue to expand his business and work with new gyms, trainers, and athletes to help them achieve their next milestones.
Meztli Becerril, 31
Founder, Cordova Nutrition
Meztli Becerril, who goes by Mez, is a woman of many talents: health and wellness coach, founder of Cordova Nutrition, international dentist, volunteer, and lover of yoga, traveling, and live music. Mez has a passion for helping others, resulting in her dedication to volunteer dental mission work and her career at Cordova Nutrition.
After dental school, Mez moved back to Memphis to reconnect with her family and herself in search of a way to give back to her community. After years of working long, grueling hours and consequently neglecting her health, Mez created Cordova Nutrition, a smoothie and juice bar serving energizing teas, protein-packed shakes, and refreshing acai bowls. With her welcoming energy and love for helping others become their best self, Mez has taken Cordova Nutrition from more than just a juice bar. It’s a place for customers to come together, connect, and feel inspired to invest in their wellness. Mez and her team have expanded their offerings from just healthy beverages and snacks to providing one-on-one coaching, fitness challenges, and wellness workshops for the Memphis community.
Mez’s secret ingredient to her success? Her passion. As a foreign-trained dentist, her passion has always been to help others through health and wellness. She’s proud to now have the opportunity to help her community by educating them on the benefits of healthy teas and shake alternatives over sugary or highcalorie beverages. Her company has even joined the Healthier 901 movement, a powerful local initiative aimed at battling rising obesity rates in Memphis and improving our city’s overall wellness.
Mez’s future plans consist of growing her team of wellness coaches and expanding her nutrition business to other communities. Her focus is to continue working with hospitals and other influential partners in the 901 to promote a healthier lifestyle.
“My mission is to inspire and empower others to live their best life!”
Michelle Scott, 39
Instructor at DOSE Pilates, mind/body HAUS, and Stars in Motion
Michelle Scott works full-time in the fertility industry, initially serving as the Director of Operations at ORM Fertility in Portland for many years. However, she recently relocated back to the Mid-South and now serves as a Client Relations Manager for Pinnacle Fertility. She’s passionate about reproductive medicine and helping couples and individuals grow their families.
In addition to her full-time career, Michelle is a Hot HIIT Pilates teacher in Memphis and Hernando. She’s been practicing Bikram, Hot Pilates, and Hot Yoga for seven years, and is thrilled to bring that expertise to studios like DOSE, mind/body HAUS, and Stars in Motion. She even makes time to substitute teach at Hot Yoga Plus. She finds so much joy in providing students with a safe space to unwind, build strength, and SWEAT! She’s not only a teacher at these studios but also a dedicated student.
Michelle resides in Hernando, MS, with her partner, Clint, and his 10-year-old daughter, Graycie. In her spare time, she’s an avid hiker and cyclist (road and gravel) and loves paddleboarding, traveling, growing produce and herbs, and even making homemade bread, candles, and soaps.
She recently finalized her 200-hour Yoga Teacher Training at mind/body HAUS this past November and is looking forward to extending her teaching in Hot Power Vinyasa and Yoga Sculpt. Some future outdoor fitness goals include biking the 101 and backpacking the Appalachian Trail. She hopes to open a Hot Studio in Desoto County in the next five years.
“The hot room is my happy place.”
Kathleen Goldberg, 35
Doctor of Physical Therapy at Origin Physical Therapy, Fitness Instructor at LiveFit 901, and YMCA Bartlett
Kathleen Goldberg is a Doctor of Physical Therapy (DPT) from Bartlett, TN. She has been practicing for 10 years in orthopedics, sportrelated injuries, chronic pain, and care across the lifespan. She is also a certified pelvic health specialist, treating pelvic floor dysfunction in both men and women.
Kathleen grew up playing competitive softball and played through college at Christian Brothers University. Through injuries as a softball player, Kathleen had to attend physical therapy and became interested in the field as a future career. While in PT school, Kathleen worked as a personal trainer and a group fitness instructor. “I love being a part of rehabilitating injuries, but I also love helping with injury prevention,” she says. Now, Kathleen has been involved as an instructor for cardio and strength classes at LiveFit 901 in Arlington and the Bartlett YMCA.
In 2021, Kathleen opened her own Physical Therapy clinic, Fiat PT, which she has since merged with Origin Physical Therapy. Kathleen is also an adjunct professor for the DPT program at the UT Health Science Center in Memphis. She hopes to continue to grow the Origin PT clinic in Bartlett by adding clinicians and continuing to make physical therapy care more accessible, as well as across Tennessee, to eventually become the go-to place for care during pregnancy and postpartum periods, and for chronic pain and injury affecting any person. “I want any woman who is pregnant to know that there is a resource for them — not only to address pain and injury associated with pregnancy but also to know how beneficial pelvic PT can be to prepare for labor and delivery,” she says.
Her hope for the future is to see her clinic in collaboration with amazing healthcare professionals like acupuncturists, massage therapists, chiropractors, mental health therapists, and a medical team and get extraordinary minds together to bring better health and wellness to our community. Kathleen believes a community is strong when we stand together and support each other, especially when we stand for improving health inside and out!
q 12 medium-large whole white button mushrooms, stems separated
q 1 tablespoon olive oil
q 1/4 cup yellow onion, finely diced
q 2 garlic cloves, minced
q 1/2 cup (heaping) jumbo lump crab
q 1/4 cup panko bread crumbs
q 1/4 cup grated parmesan cheese, plus extra to garnish
q 1 tablespoon fresh parsley, minced
q 1 tablespoon chives, minced
q 1 egg, lightly beaten
q Salt + pepper
Directions:
Preheat oven to 375 degrees. Lightly grease a baking dish and add mushroom caps.
Dice mushroom stems. Heat olive oil in a medium saucepan over medium heat. Add diced mushroom stems and onion to the pan, stirring to cook. Add garlic after five minutes, continuing to cook down the mushroom-onion mixture. Once caramelized, transfer the mixture to a mixing bowl.
Mix in crab, panko, parmesan, herbs, egg, and salt and pepper until well combined. Generously fill each cap with stuffing mixture, pressing down lightly with your finger to fit a bit more! Sprinkle additional grated parmesan over the top.
Bake for 20-25 minutes until golden brown.
By Emily Gause, MA, RDN, LDN
WHAT IS A “HEALTHY WEIGHT?”
You hear it all the time in healthcare settings: “You’re over the ‘normal’ BMI range. You need to lose weight to be healthy.” There’s the breakroom talk at work: “I’ve started a new diet so I can *finally* be at a healthy weight.” Subtle and not-so-subtle messaging insinuates that people in smaller bodies seem to have it all: health, wealth, acceptance, and happiness.
But what is a “healthy weight,” and how can we get there?
The global weight loss industry is predicted to reach $295.3 billion dollars by 2027. That’s right — $295.3 billion dollars. Money, time, and energy are being funneled into this ever-expanding diet industry beast, meaning a LOT of us are purchasing diet books, supplements, detox teas and tinctures, and an endless supply of plans to somehow reach a “healthy weight.” Despite being outdated and having no evidence to support their widespread usage as a measure of health, BMI charts are still frequently utilized to fuel the diet industry.
With billions of dollars going towards making us smaller, isn’t it working?
The short answer is a resounding NO.
The diet industry has grown exponentially since the 1980s, but according to the research, so has our size. Research has shown that dieting INCREASES our weight over time! Not a very efficient product, but a *very* efficient business model (short-term “solution” + contributes to its own “problem” = more people repurchasing the product).
So, the question remains: What is a healthy weight, and how can we get there?
The fact is that about 70% of body shape and size is genetically driven. Additional factors influencing weight include certain medications, environmental stressors, poverty, and, of course, dieting. Folks who diet tend to gain more weight over time than those who do not…remember that diet industry business model?
On top of this, our body protects our genetically chosen weight at all costs. We call this phenomenon Set Point Theory. Researchers have found that our bodies fight against efforts on our part (intentional or otherwise) to change our body weight above or below what our genetics have predetermined.
For example, when we eat less energy than our body needs, our metabolism slows down, hunger cues amp up, and fullness cues erode. We think about food, we talk about food, and suddenly, our Pinterest boards are overflowing with decadent recipes (“Why can’t I stop pinning all these desserts?”). We eat more, and we return to that “comfortable weight” our bodies crave.
What about when we eat MORE than our bodies require? Our body temperature rises, our metabolism speeds up, and our bodies use that extra energy, moving us right back to where we started.
Bodies naturally come in all shapes and sizes, and no one specific “shape” is healthier than all the rest. In fact, “health” is far more complicated than the number on the scale, and has much more to do with our behaviors, stress levels, and community than our appearance (For more on this, see The Health at Every Size ® (HAES®) Principles - ASDAH).
So, what is a healthy weight? A healthy weight is one that your body lands on in the absence of restriction and over-exercise while eating regular, consistent, nutrient-dense meals and snacks. In other words, your body will find *your particular* comfortable weight. Any efforts on your part to change it will usually end up leaving you disappointed, ashamed, and hungry. Accepting that our bodies are inherently diverse is the first step in moving away from that exhausting dieting cycle.
Takeaway: There is no specific “healthy weight.” Each person’s set point weight is different, and nourishing your body regularly, moving in ways that feel good, and honoring your body’s internal cues will support your health much better than a number on the scale!
If you’re interested in support with moving away from dieting, food rules, and numbers, the dietitians at Memphis Nutrition Group would love to connect! Check out MemphisNutritionGroup.com to get started.
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. 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.
Craniosacral
Therapy with Frequency
Specific Microcurrent (FSM)
Craniosacaral therapy is a gentle modality that supports the body with certain therapeutic holds so the body can do what it needs to do to selfregulate and self-heal. FSM therapy is a way to relieve pain using low levels of electrical current giving the body the information it needs to self heal as well as addresses nerve and pain issues, gut issues, vagus nerve dysregulation, headaches as well as address stress and anxiety.
Post Concussion Symptoms
By Dale Sanford, Performance Coach
LET’S GET IT STARTED!
FIVE TIPS FOR GETTING STARTED IN HEALTH
AND FITNESS
Embarking on a health and fitness journey can feel overwhelming, especially if you’re new to regular exercise or healthy-er eating. With the right approach, mindset, and expectations, you can set yourself up for success and build habits that last for the long haul. Here are five practical tips to help you get started.
STOP SETTING GOALS… FIND YOUR WHY
Nothing against setting goals per se. They are great once you are going and consistent, but that’s not what we are talking about here. A goal rarely motivates the average person to do things they don’t necessarily want to do. Dig deeper. Yeah, scary deep. Think about being there for your family or loved ones as long as possible without burdening them with caring for you. Think about being an example for your kids. They are watching everything you do. Think simply about what kind of person you want to be and the habits that type of person would or would not have. Now we have it! Now grab onto that vision like a buckin’ bronco, and let’s ride.
START SMALL AND BUILD GRADUALLY
Trying to do too much too soon is a common mistake that can lead to burnout or injury. This is most common with people who have been athletes in the past or have just fallen off the wagon for a bit. Begin with manageable changes that fit into your current lifestyle. For example, if you’re new to exercise, start with 15-20 minutes of physical activity a few times a week. As your fitness level improves, gradually increase the frequency first (more sessions per week), the duration next (longer sessions), and finally, the intensity (make a session harder). Similarly, make small adjustments to your diet, like swapping sugary drinks for water or some carbohydrate calories for protein. Small changes done daily add up to big results.
1. 3. 2.
FIND ACTIVITIES YOU ENJOY
Consistency is key to long-term success, and sticking with activities you genuinely enjoy is easier. If you dislike running, don’t force yourself to do it just because it’s the easiest and cheapest to do. Explore different options — cycling, yoga, swimming, rucking, dancing, or group fitness classes — until you find something that excites you. Enjoyable workouts are more sustainable and, for many people, are the highlight of their day.
Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching individuals and athletes all over the world since 2009. You can catch up with Dale @bpcperformance on IG, or listen to the Coaches on Couches Podcast. If you’d like to start your health or sports performance journey with BPC, visit Buildpeakcompete.com
4.
CURATE YOUR ENVIRONMENT AND FIND A COMMUNITY
Your environment is massive in shaping your habits. We focus on this a lot with our clients. Set yourself up for success by creating a supportive and lowresistance environment. What do I mean by low resistance? Make the daily habit of exercise and/or healthy-er eating easier by removing excuses and pinch points. This might mean laying out workout clothes the night before, stocking your kitchen with nutritious foods (or removing the junk instead), or involving already active friends in your fitness journey. It can also mean getting the necessary equipment to exercise in your home to reduce the time excuse and increase convenience. Get out into the community and find a group of like-minded people to train with. It only takes one training buddy to improve your accountability exponentially. Lastly, you could find a coach or trainer who can create a custom plan for you to remove the thought process of what to do when, be there to hold you accountable, work through obstacles, and celebrate your successes along the way. A good coach is a lot cheaper than health insurance and medical expenses!
5.
BE PATIENT –PLAY THE LONG
GAME
Results don’t happen overnight, and it’s important to remember that progress takes time. However, consistent effort in anything will get you moving in the right direction. Avoid comparing yourself to others (ignore all social media influencers) and focus on your own journey. Celebrate small victories, like completing a week of workouts or passing on a second helping at dinner. If you stumble, turn the frustration into motivation. Treat setbacks as learning opportunities and keep moving forward. Just know that no health and fitness journey is a straight line. But if you are consistent and you are not making improvements, that means you need to change something up. Depending on what outcome you are looking for, that might mean adjusting training load or stimulus, calorie intake, or simply repurposing calories from one macro to another.
TRUST YOUR TRAINING!
Johanna Wistokat, Runner
24, Smith+Nephew Associate Global Marketing Manager
I f RUNNING: I love the running community and its simplicity.
BUCKET LIST: I want to compete in one of the major marathons and keep improving my personal results.
FAVE FITNESS ACCOMPLISHMENT: My favorite was winning the NCAA Cross Country regionals.
HOMETOWN: Wennigsen, Germany
SPEED BUMPS: I had mental struggles for a year. As a result, it took a long time to find the love of running again.
MY GROUP: I ran for CBU Memphis in college, and I’m currently running with HyperFocus Run Club.
FAVORITE JAMS: Everything ABBA!
BINGE-WATCHING: Harry Potter
RECENT RACES: St. Jude Marathon 2024, 1st Place Overall female 2:54:45; BRX half Marathon 2nd Overall Female.
MOST MEMORABLE FITNESS EVENT:
Definitely the most memorable is the St. Jude Memphis Marathon® Weekend because it was in Memphis and for an incredible cause.
GO-TO GEAR: Garmin Forerunner ® watch
INSPIRATION TO BE FIT: My inspiration comes from the impact running has on my mental and physical health and the running community.
BEST EATS: Cocozza American Italian: Vodka Rigatoni
ON MY NIGHTSTAND: “Little Women” by Louisa May Alcott
PET PEEVE: One-stepping (when you are running together and the other person always needs to be one step ahead of me) and running the first repeat too fast.
QUOTE: “Simple. Give it your best.” –unknown
Photo by Tindall Stephens
David LaVelle, Endurance Road Cyclist
72, Retired Orthopaedic Surgeon; Volunteer for The Campbell Clinic Foundation, Church Health Center, UT College of Medicine, and UT Martin
I f CYCLING: It’s a challenging sport that doesn’t beat you down physically. It’s a huge mental and physical challenge, but I can ride for hours and still walk when I’m done!
BUCKET LIST: I want to do the Ride 2 Rosemary at 75.
FAVE FITNESS ACCOMPLISHMENT: Reversing coronary artery disease at the age of 53.
HOMETOWN: Germantown
SPEED BUMPS: I started riding because I had coronary artery blockages. I lost my youngest daughter four years later, so I road for my emotional recovery, too. I’ve been battling arthritis and aging conditions — knee replacements and multiple other operations — so I ride to stay fit, and it’s now an integral part of who I am.
MY GROUP: Cirque du Vélos and Ride 2 Rosemary Team
FAVORITE JAMS: “Green Grass and High Tides” by The Outlaws
BINGE-WATCHING: “Silo” on Apple TV+
RECENT RACES: Ride 2 Rosemary
MOST MEMORABLE FITNESS EVENT: The most memorable for me was the 2011 National Senior Olympics.
GO-TO GEAR: Specialized Creo road e-bike. Using an e-bike has allowed me to continue riding with people I’d otherwise never be able to keep up with.
INSPIRATION TO BE FIT: I want to have many more good and helpful years with my family, especially my 8-year-old grandson.
BEST EATS: Las Tortugas Deli Mexicana: corn on the cob
DREAM DINNER COMPANY: Dr. Willis C. Campbell founded the Campbell Clinic in 1919. I could share with him what he started and his effect on the history of orthopaedic surgery.
ON MY NIGHTSTAND: “The Wide Wide Sea: Imperial Ambition, First Contact and the Fateful Final Voyage of Captain James Cook” by Hampton Sides (The author is from Memphis!)
PET PEEVE: Inattentive drivers and drivers who don’t believe they should share the road with bikes.
QUOTE: “Life is like riding a bicycle. To keep your balance, you must keep moving.” –Albert Einstein
Photo by Tindall Stephens
BLAKE MACK
FAV WAY TO WORKOUT:
Strength training and HIIT workouts
BIGGEST FITNESS MYTH:
Cardio is king for weight loss.
BIGGEST NUTRITION MYTH:
You can out-train a bad diet!
MY TYPICAL WORKOUT DAY:
I strength train in the mornings, typically with heavy weights, then a mile run, and a Rumble workout at the end of the day.
MY ADVICE:
Half of the battle is in the kitchen. Sometimes, you have to consume food for fuel and not for taste or pleasure while working out consistently.
MY FITNESS TIP:
You have to be consistent with your training routine! Working out randomly gives you more opportunities to talk yourself out of getting into the gym! By the end of the week, you’ll look up and see you’ve only worked out one time for the week!
IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:
Resistance bands! You can modify the resistance to your specific needs for weight training, and they’re a great tool for stretching and mobility!
ALWAYS IN MY GYM BAG: Sweat towel and headphones!
MY FITNESS IDOL:
Simeon Panda
DREAM WORKOUT PARTNER:
Dwayne “The Rock” Johnson
MY DIET:
I have a low-carb diet and consume foods with only one ingredient. The simpler, the better!
MY GO-TO SNACK: Salads!
ONE FOOD I CAN’T LIVE WITHOUT:
I like a good sandwich that covers all the food groups!
WHAT KEEPS YOU MOTIVATED:
I owe it to myself to be the best version of myself that I can be, and in doing so, inspire others not to cheat themselves! How you do anything is how you do everything.
SETBACKS:
I tore my left Achilles, and one year later, I tore my right Achilles tendon. There was an obvious physical strain, but the mental strain took the biggest toll. I learned there’s not one area you can neglect when it comes to fitness without consequences, so mobility, flexibility, and hydration became a point of emphasis in my day-to-day routine, and I am stronger because of it. There’s no task too big or small that you can’t overcome!
GOALS FOR THE YEAR AHEAD:
I want to get to single-digit body fat!
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. 28, Trainer at
