Memphis Health+Fitness Magazine June 2023

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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.

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

Laramie Renae | Photographer

Originally from California, Laramie grew up on the West Coast before spending a few years in the Chicago area studying ballet. She landed here in Memphis in 2011. She loves capturing people, culture, and documenting life’s special moments. When not photographing, she is hanging with her husband Dylan, volunteering with Just City in their Court Watch program, buying too many plants, and planning her next trip to her second home in Kenya.

Zoe Harrison | Contributing Writer

Zoe is a biomedical engineer with a focus in medical writing, and has authored a number of publications in scientific journals. She is a native Memphian and is a passionate runner, yogi, and weightlifter. In her free time, she enjoys cooking and playing with her golden doodle, Sully.

Lucy Modzelewski | Contributing Writer

Lucy is a branding and marketing professional and native Memphian. An avid runner, she enjoys running on the Green Line with her husband and participating in races throughout the year.

Shlomit Ovadia | Contributing Writer

Shlomit Ovadia is a Content Strategist for a Colorado-based nonprofit, where she currently lives and enjoys all the outdoors lifestyle has to offer. In addition to her freelance work in writing and editing, Shlomit’s poetry and creative pieces have been published in various literary journals including Grande Dame Literary and Sad Girls Club Literary Blog.

Amanda Tompkins | Contributing Writer

Amanda Tompkins is a freelance writer living life part time above the arctic circle. She works as a remote village optometrist in the Northwest Arctic Borough of Alaska. When not in AK, she lives in Midtown Memphis with her family and three pups. She enjoys kickboxing, circuit training, camping, hiking, kayaking and mountain biking.

Jeremy Crooks | Digital Designer

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

Our annual reader’s poll is LIVE and ready to accept your votes! Support your favorite local businesses and health + fitness professionals and make your voice heard! From now through June 15, vote in categories like best fitness instructor, med spa, local food blogger, and SO many more! Plus, when you vote, you’re entered for a chance to win a $50 gift card.

LET YOUR VOICE BE HEARD!

Support your favorite local fitness instructors, stores, eateries and more.

SHOUT OUT!

Congratulations to our August 2022 covergirl Savannah Sillyman who gave birth to her daughter Vivienne in April!

By Lucy Modzelewski

Dynamic mother-daughter duo are supporting St. Jude at their inaugural Trails for Tots 5K and Family Fun Run

When most of us were sixteen, we were focused on typical teenage activities: learning how to drive, going to school dances, and studying for exams.

Meanwhile, Ava Lang, a sixteen-year-old sophomore at Collierville High School, has been busy planning her own trail race to raise money for St. Jude Children’s Research Hospital.

Captain of her school’s track and cross country team, Ava is the oldest of three children and has always been a driven, hardworking young woman. Her mom Teresa Lang, an avid runner and cyclist, encouraged her to get involved with the St. Jude Leadership Society to strengthen her natural leadership abilities.

Since 2019, the St. Jude Leadership Society has been a distinguished membership of high-performing high school and young collegiates who share a passion for leadership, service, and community. During a six-month period, members can exercise their leadership skills while raising funds and awareness for the kids of St. Jude.

Ava became a member earlier this year, and her mom has acted as her mentor throughout the process.

When brainstorming how she wanted to raise funds for St. Jude, Ava naturally gravitated toward a fitness event. Ava and Teresa knew that if they chose a fundraising route that they were passionate about, people would be more likely to support and participate.

Although Teresa has been a huge supporter of Ava’s fundraising venture, she emphasizes this is really Ava’s undertaking and that she’s running the show. They’ve been planning this trail run since January, and are thrilled that their efforts will come to fruition on June 11!

The Trails for Tots 5K and Family Fun Run takes place Sunday, June 11, at the Tour De Wolf Trail at Shelby Farms Park. The 5K begins at 2 p.m., and the Family Fun Run starts at 3 p.m. All proceeds from the race will support the kids at St. Jude.

Ava has a fun day for the entire family planned, with face painting, bubbles, a variety of vendors, music, and more! Open to runners and walkers of all fitness levels, the race is the perfect opportunity to have fun and get active with your family while supporting St. Jude.

Scan the QR code below or visit Raceroster.com/events/2023/75000/ trails-for-tots-5k-and-fun-run to sign up today.

By Shlomit Ovadia

The Ninja Way for Kid Fitness Fun

Experience all kinds of awesome at The Ninja Gym in Collierville, a locally-run, kid-friendly movement space opening this June.

Ninja Gym owner David Allen holds a degree in Exercise Science and Nutrition from Delta State and an impressive repertoire of competitive sports endeavors spanning two decades. He is also the owner and founder of NBS Fitness Gym in Collierville and Cordova. It’s safe to say his love for health runs deep. “Growing up, it gave me a real sense of confidence, being able to see myself getting better in direct proportion to my efforts.”

However, in the winter months of 2020, David and his three children, ages 2, 3, and 5, were stuck at home.

“They started doing Ninja Warrior on the furniture in my house,” he chuckles. “I was like, man, there’s gotta be something for them to do.”

That’s when David started researching indoor activity options, finding not much was available in his community. Yet, the idea of a ninja-type gym met his needs.

“It checked all the boxes. It was a viable market, and it serves my community, people like me who have kids and need a place for them to go and learn to love fitness while overcoming obstacles.”

The two-year project will be launching this month, and every class will incorporate its core values: character development, fitness, and ninja movements.

“We want to build healthy, fit kids by teaching them how to move well and instill functional fitness in all areas, including mental and social.”

Age-divided classes are geared towards developing specific character traits. They include dynamic warm-ups that spotlight various fitness areas; offer particular obstacles and skill sets to focus on and

develop; provide open play time and team games; and always conclude with a cool down and discussion highlighting how different participants demonstrated that class’ focus area.

These hour-long experiences progress over 13 weeks yet can be joined at any point.

The facility’s week-long camps run 9 a.m.–4 p.m. beginning June 5 and go through the summer.

The Ninja Gym also chauffeurs a mobile course around town, which can be rented for school, municipal, and outdoor community events.

The system is designed to incentivize children’s growth and advancement, with award ceremonies held every 13 weeks, allowing kids to level up by climbing eight ninja rank levels.

“Ninja allows children to explore fitness in fun and new ways, and they can use that foundation for adulthood.”

The flooring is comprised of gymnastic gym-grade carbon bonded foam, with large mattresses placed under all obstacles for extra safety. Plus, The Ninja Gym boasts every type of course on the market, including a salmon ladder, bouldering wall, angled steps, and three warped walls.

Take advantage of their Founders Club new member special for exclusive opportunities and freebees ahead of their grand opening on June 24.

“I’m most excited about having a place where kids can come to have fun. They get to see themselves objectively do something and get better at it while being recognized and awarded for doing so.”

TheNinjaGym.net

450 US 72, Collierville, TN, 38017 901.403.8522

Discover the Greenway

Wolf River Conservancy, whose mission is to protect and preserve the Wolf River and its watershed, is hosting its annual “DISCOVER THE GREENWAY” awareness and FUNdraising campaign this summer, June 3-10, 2023.

The week will feature a host of events EVERYONE can enjoy, from walking to biking to paddling and more. And NEW this year – we are adding the Discover the Greenway 5K! This event will culminate an entire week of fun outdoors on Saturday, June 10, at 8 a.m. at the Wolf River Greenway – Shady Grove Trailhead (6324 Humphreys Blvd, Memphis, TN 38120).

WHAT DOES DISCOVER THE GREENWAY ENTAIL?

Previously, the multi-day event consisted of secret selfie stations strategically placed among the disparate Wolf River Greenway locations. The community was encouraged to “discover” the stations along the way and take selfies at each one to be entered into a drawing to win one of SEVERAL amazing prizes.

This year, we’re building upon the selfies but making the entire program EVEN bigger and better!

There will be several events taking place throughout the week. Everyone is encouraged to attend, from families to dogs (on leashes), outdoor enthusiasts, walkers, singles, and more. And we want EVERYONE to take those selfies and hashtag #discoverthegreenway #discover2023 #greenway5K

NEW THIS YEAR IS THE DISCOVER THE GREENWAY 5K!

The community is invited to register at www.wolfriver.org/discover

We can’t wait to see everyone on the Wolf River Greenway and at the annual Discover the Greenway awareness and FUNdraising campaign. And we can’t wait until all 26 miles of paved walking and biking trails are complete, connecting 22 neighborhoods in Memphis with natural resources right in their backyards.

Follow us on Facebook and Instagram — @wolfriverconservancy and @wolfrivergreenway

And be sure to check Wolfriver.org to sign up for these events and for more information.

It may be uncomfortable but don’t shy away from Discussing Prostate & Colorectal Cancer Symptoms

Two of the most common cancers in men are also two they’re least eager to discuss.

Among American men, there are nearly 290,000 cases of prostate cancer and 82,000 cases of colorectal cancer diagnosed yearly. Unfortunately, symptoms like difficulty urinating, rectal bleeding, and blood in the stool are tough to talk about.

Regional One Health Cancer Care makes it easy to get the care you need. We’ve put screening, multidisciplinary treatment, and surveillance appointments all in one spot to make it convenient and comfortable for patients.

PROSTATE CANCER

Over their lifetime, about 13 of every 100 men are diagnosed with prostate cancer, and 9 out of 10 experience urinary issues. Therefore, it’s important to be aware of urinary symptoms, but not to panic. Most of the time, it isn’t cancer.

Still, talk to your provider about difficulty starting, weak flow, increased frequency, and pain or burning. Blood in the urine and worsening back pain can also be signs.

Your provider can test your Prostate-Specific Antigen level via blood draw. If it’s elevated, they may recommend a biopsy.

If you’re diagnosed with cancer early, and if it’s confined to the prostate, we can often cure it with minimally invasive surgery or radiation. These treatments typically have manageable side effects and fairly easy recoveries.

When prostate cancer spreads to the bones or liver, it is not curable, but we can stop additional spread through chemotherapy and hormone therapy.

That’s why it’s so important to speak up early about symptoms. Our screening tools make early detection possible, and many men survive prostate cancer if caught before it spreads.

COLORECTAL CANCER

With colorectal cancer, early detection is just as important – in fact, we can cure or even prevent the disease altogether.

It starts with getting screening colonoscopies starting at age 45 and watching for changes in your bowel habits like diarrhea, constipation, oddly shaped stool, or blood in the stool, all of which can signal colon cancer. Rectal bleeding may be a sign of rectal cancer.

We understand those topics aren’t fun and that most people dread colonoscopies. But the test takes just 15-30 minutes, and you’re asleep the whole time. Even the prep has gotten easier, with more options for the solution you drink to clear out your bowels.

Remember, colonoscopies are diagnostic and therapeutic, and patients who catch colorectal cancer early have excellent outcomes.

If we find a polyp during your colonoscopy, we can remove it immediately, and that may be the only treatment you need. Some patients need additional surgery for localized colorectal cancer, and their outcomes are generally very good.

However, if the disease spreads to the lymph nodes, you’ll likely need chemotherapy and surgery, and colorectal cancer that spreads to the liver or lungs is even harder to treat.

Bilawal Ahmed, MD Saurin Chokshi, MD

The Importance of Mental Wellness for a Healthy Heart and Brain

Research shows anxiety, stress and depression can have a negative impact on physical health and may even increase the risk of heart disease and stroke.

In fact, the American Heart Association, the world’s leading nonprofit organization focused on heart and brain health, identified a strong interconnection between the mind, heart and body in its scientific statement, “Psychological Health, Well-Being and the Mind-Heart-Body Connection.”

“Research has clearly demonstrated negative psychological factors, personality traits and mental health disorders can negatively impact cardiovascular health,” said volunteer chair of the statement writing committee Glenn N. Levine, M.D., FAHA, master clinician and professor of medicine at Baylor College of Medicine and chief of the cardiology section at the Michael E. DeBakey VA Medical Center. “The body’s biological reaction to stress, anxiety and other types of poor mental health can manifest physically through an irregular heart rate or rhythm, increased blood pressure and inflammation throughout the body. Negative psychological health is also associated with health behaviors that are linked to an increased risk for heart disease and stroke, such as smoking, lower levels of physical activity, unhealthy diet, being overweight and not taking medications as prescribed.”

Studies have found some people, including people of color, may face a greater risk of poor health outcomes due to chronic stress, depression and anxiety linked to psychosocial stressors, particularly those related to social and economic inequality, discrimination, systemic racism and other societal factors. A study published in the “Journal of the American Heart Association” found U.S. adults who reported feeling highly discriminated against at work had an increased risk of developing high blood pressure compared to those who reported low discrimination at work.

“Mental health includes our emotional, psychological and social well-being,” Levine said. “It affects how we think, feel and act. It also helps determine how we handle stress, relate to others and make choices. Practicing mindfulness in all forms allows one to be more aware of and have more control over emotional responses to the experiences of daily life.”

Consider these tips from Levine to improve your mind-heart-body connection:

• Practice meditation regularly. Even simple actions such as communing with nature or sitting quietly and focusing on your breath can have a positive impact.

• Get plenty of good, restful sleep. Set a regular bedtime, turn off or dim electronics as bedtime approaches and form a wakeup routine.

• Make connections and stay in touch. Reach out and connect regularly with family and friends, or engage in activities to meet new people.

• Practice mindful movement. There are many types of gentle mindful practices like yoga and Tai chi that can be done about anywhere with no special equipment to help ease your soul and muscles.

• Spend time with your furry friend. Companion animals are often beloved members of the family and research shows pets may help reduce physiological reactions to stress as well as support improved physical activity.

• Work it out. Regular physical activity – a recommended 150 minutes of moderate activity, 75 minutes of vigorous activity or a mix of both weekly – can help relieve tension, anxiety and depression, and give you an immediate exercise “high.”

“Wellness is more than simply the absence of disease,” Levine said. “It is an active process directed toward a healthier, happier and more fulfilling life. When we strive to reduce negative aspects of psychological health, we are promoting an overall positive and healthy state of being.”

Learn more about the importance of heart health at Heart.org.

5 Steps to Sleep Better and Improve Heart Health

Exercise Regularly

Physical activity can have a noticeable impact on overall health and wellness but can also make it easier to sleep at night. However, exercising too close to bedtime may hinder your body’s ability to settle; aim to have your workout complete at least four hours before bed.

Establish a Bedtime Routine

Getting a good night’s rest often requires getting into a routine. Start by setting an alarm to indicate it’s time to start winding down. Rather than heading straight to bed, create a to-do list for the following day and knock out a few small chores. Then consider implementing a calming activity like meditating, journaling or reading (not on a tablet or smartphone) before drifting off to sleep. Also, set an alarm to wake up each morning, even on weekends, and avoid hitting the snooze button.

Create a Comfortable Sleep Space

There’s more to maintaining a healthy heart than just eating right and exercising regularly. While these practices play an important role in both cardiovascular and overall health and well-being, getting a good night’s sleep is also key.

However, more than 1 in 3 adults in the United States are not getting the recommended 7-9 hours of sleep per night, according to the Centers for Disease Control and Prevention (CDC). In addition to increasing the risk for cardiovascular conditions like high blood pressure, heart disease, heart attack and stroke, lack of sleep may also put people at risk of depression, cognitive decline, diabetes and obesity.

“We know that people who get adequate sleep manage other health factors better as well, such as weight, blood sugar and blood pressure,” said Donald M. Lloyd-Jones, M.D., Sc.M., FAHA, past volunteer president of the American Heart Association and chair of the department of preventive medicine, the Eileen M. Foell Professor of Heart Research

and professor of preventive medicine, medicine and pediatrics at Northwestern University’s Feinberg School of Medicine. “The American Heart Association added sleep to the list of factors that support optimal cardiovascular health. We call these Life’s Essential 8, and they include: eating a healthy diet, not smoking or vaping, being physically active and getting adequate sleep along with controlling your blood pressure and maintaining healthy levels of cholesterol and lipids, healthy blood sugar levels and a healthy weight.”

Education about healthy heart habits from the American Heart Association is nationally supported by Elevance Health Foundation. Some practices to improve sleep health and impact heart health include:

Avoid Food and Beverage Close to Bedtime

To help reduce sleep disruptions caused by food, avoid late dinners and minimize fatty and spicy foods. Similarly, keep an eye on caffeine intake and avoid it later in the day.

The ideal space for sleeping is dark, quiet and a comfortable temperature, typically around 65 F depending on the individual. Use room-darkening curtains or a sleep mask to block light and ear plugs, a fan or a white noise machine to help drown out distracting noises. Remember, using your bed only for sleep and sex can help establish a strong mental association between your bed and sleep.

Avoid Tech Before Bed

The bright light of televisions, computers and smartphones can mess with your Circadian rhythm and keep you alert when you should be winding down. Try logging off electronic devices at least one hour before bedtime and use the “do not disturb” function to avoid waking up to your phone throughout the night. Better yet, charge devices away from your bed or in another room entirely.

Find more tips to create healthy sleep habits at Heart.org.

Protecting your Hair + Skin this Summer

Whether you’re hitting the pool or headed out for a sweaty run, ensure your skin and hair are shielded from the summer heat with these must-have products.

Moroccanoil Clarify Shampoo and Conditioner

These gentle, sulfate-free products combine high-performing cleansing formulas with antioxidant-rich argan oil. Suitable for all hair types, from frizzy, curly hair types to thick or thin strands. (Shampoo 8.5 oz., $26; Conditioner 8.5 oz., $26)

Olaplex Nº 4C

Shampoo

Nº 4C Bond Maintenance ® Clarifying Shampoo is formulated with a Broad Spectrum Clarifying System to remove product build-up, excess oil, hard water minerals, chlorine, even heavy metals, and pollutants, all without causing dryness. (8 oz., $30)

ELEVEN Australia Deep Clean Shampoo

daily cleansing shampoo that removes excess oil from the hair and scalp. Formulated with Orange Oil, the shampoo provides a rich cleanse, leaving the hair and scalp feeling hydrated and healthy.

(10 oz., $27)

Olaplex Nº 4C Shampoo

Nº 4C Bond Maintenance ® Clarifying Shampoo is formulated with a Broad Spectrum Clarifying System to remove product build-up, excess oil, hard water minerals, chlorine, even heavy metals, and pollutants, all without causing dryness. (8 oz., $30)

Rice Law

For three generations, the Rices have handled divorce and family law matters in Memphis and across Tennessee. Their co-authored book, “The Complete Guide to Divorce Practice,” published by the American Bar Association, is recognized across the country as the national standard. After rigorous examination, contested case reviews, and recommendations from judges and fellow attorneys, both of the Rices are Board Certified in Family Law by the National Board of Trial Advocacy.

The Rices bring over 75 years of experience combined with up-to-date technology, including 128 bit encryption of client information and communication. Rice Law handles your family law matter with depth of experience including a team of nationally recognized attorneys and Advanced Certified Paralegals. Rice Law’s Tennessee Supreme Court Rule 31 listed mediators provide valuable insight into resolving your matter quickly.

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

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

SKIN

Dermalogica Oil-Free Matte

Protects your skin from sunburn and sun damage without clogging pores or leaving a greasy finish. SPF30.

(1.7 oz., $58)

Dermalogica Invisible Physical Defense

A light-weight, physical SPF protection that glides on the skin easily. SPF30. (1.7 oz., $48)

Dermalogica Protection Sport

Water-resistant, Broad Spectrum sun protection for face and body. The lightweight formula helps neutralize damage and bind moisture to the skin without a greasy afterfeel. SPF 50. (5.3 oz., $38)

Dermalogica Dynamic Skin Recovery

A 3-in-1 daily moisturizer that visibly firms, hydrates, and protects skin with Broad Spectrum SPF50. A unique polypeptide blend helps to improve the appearance of photoaged skin, while White Tea provides antioxidant protection against free radicals, and Hyaluronic Acid delivers long-lasting hydration. (1.7 oz., $79)

Murad Perfecting Day Cream

Light-weight, anti-aging SPF moisturizer with powerful antioxidants, hydrates and conditions with essential fatty acids to help restore suppleness. Pomegranate and grape seed extracts help to smooth the look of fine lines and wrinkles. SPF30.

(1.7 oz., $65)

Murad Age Balance Moisture Broad Spectrum

This moisturizer deeply nourishes dull, dry skin while improving elasticity to renew a youthful glow. Broad spectrum SPF shields skin against UVA and UVB light. Absorbs fast for a non-greasy finish that wears comfortably under makeup. SPF30.

(1.7 oz., $84)

By Dallas Meador

RUNNING SHOE GUIDE

Memphis is a city rich with beautiful scenic roads and shaded tree-covered trails that are perfect for outdoor springtime runs and adventures. With road routes such as Big Buffalo Crossing, Mud Island, and Shelby Farms, and trails including but not limited to Wolfe River Trails and T.O. Fuller, this city has got it all. So whether you are going for your best race time or plan on enjoying a scenic run hitting the trails, it is important to be equipped with the right shoes. Use this shoe guide to help find your next best fit for the new season.

On Cloud 5 Coast

The lightest shoe in our collection – with the same premium cushioning and performance. The fully collapsible upper and no-slip, kick-down heel make it the ultimate packable summer travel shoe.

Buy this shoe at Lanskybros.com

$149.99

On Cloud 5 Push

The iconic shoe is re-introduced with even more comfort. Made to perform all day, every day, with added stability.

Buy this shoe at Lanskybros.com

$149.99

HAPPY PLACE : anywhere together

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

Enjoy more moments in your happy place. ORTHOSOUTH.ORG

HOKA Clifton 9

The HOKA Clifton 9 dropped, and everyone is excited to see what this new model offers. Not only is there an extra 3mm of stack height, but HOKA has made this shoe lighter than before! It offers a firmer foam to help balance plush cushioning and a secure ride. The Clifton is a wonderful shoe for every day. Whether you are at work, walking, or running, this shoe can do it all!

Buy this shoe at Outdoorsinc.com

$145.00

HOKA Bondi 8

The Bondi 8 is bringing softer and lighter foams into play and a new extended heel geometry. This gives the lovely feature of having not only a soft rear crash pad, but also a more balanced one to give protection and support throughout the transition from heel to toe. This shoe is wonderful for people on their feet all day and can handle walking and running.

Buy this shoe at Outdoorsinc.com

$165.00

Brooks Cascadia 16

This Brooks Cascadia 16 offers maximum stability on all terrains with great grip to handle any trail conditions and rock and root protection. It also has comfortable and supportive cushioning to support your feet, no matter the trail or the number of miles.

Buy this shoe at Grivetoutdoors.com

$129.95

Altra Lone Peak 7

The Altra Lone Peak is the top shoe on the Appalachian Trail. As always, these Altras feature the wonderful foot-shaped toe box as well as Altra’s balanced cushioning. This shoe has a seamless upper, MaxTrac outsole for effective grip, and Altra EGO midsole that balances quick responsiveness and comfort.

Buy this shoe at Grivetoutdoors.com

$149.95

By Zoe Harrison

Photo by Laramie Renae

Navigating the Mighty Mississippi

The early summer breeze is rolling through, cooling off the warmth of the late evening sun. Ahead of us is the reflection of the vast, multicolored sky in the water. We sit in our 30-foot canoe with crafted wooden paddles, gliding in unison through calm waters. Then, right when I start to forget where I am, I turn around and see the striking Memphis skyline lit up by the setting sun.

Memphis is renowned as the heart of the Mississippi River, yet Memphians are inundated with stories of its danger, uncleanliness, and inaccessibility. Matthew Burdine is making it his mission to change this narrative. “There is a difference between fearing the river and respecting the river,” he explains. “I want Memphians to respect and enjoy this majestic river right before us.”

Matthew is the essence of a Mississippi River guide. He wears a cowboy hat and sunglasses and has a deep tan and long, golden hair with a beard to match. It is immediately apparent that this man is doing what he loves - his passion for the Delta and the Mississippi River is striking. He is captivating and charismatic, and the moment we meet him, I know I will be in good hands and having a blast.

We rode to the drop point on Mud Island and headed off into the calm and relaxed waters of the Mississippi River. Each canoe has its own experienced guide. Halfway through our sunset ride, we stopped at a small island in the river where Matthew and his team set out folding chairs and refreshments and chatted with our group.

Matthew was born in Greenville, Mississippi, but spent years growing up in Colorado. He returned to Mississippi to attend The University of Mississippi and study finance and business. However, after graduating and getting opportunities in finance, he realized his heart was not in it and decided to move back to the Colorado mountains. Matthew spent the next five years becoming a wellrounded outdoorsman, working as a river guide in Buena Vista and a ski instructor in Vail. He developed a passion for living this active lifestyle and found that he enjoyed engaging with his community through guiding and teaching, sharing his love of the outdoors with others. In 2015, Matthew embarked on a one-man trip to paddle down the Mississippi River, passing through Memphis on April 14, 2016. Five years later, after partnering with John Ruskey and his company Quapaw Canoes, Matthew opened Mississippi River Expeditions.

Moving back to the Delta and bringing this opportunity to Memphis was a no-brainer for Matthew. He says, “Memphis is a cultural capital with an active community, and no other community I’ve seen celebrates each other as Memphians do.” He recognizes that the fitness community in Memphis is strong, but the possibilities for water sports and adventures were limited, and he felt the treasure that is the Mississippi River had been overlooked.

Mississippi River Expeditions offers options suitable for anyone looking for adventure, regardless of experience. Trips can span from a couple of hours to a full day, or even overnight or weekend camping trips, all led by Matthew and his team of experienced outdoorsmen. When wind conditions and group size are appropriate, their canoes can be fitted with sails for a unique experience.

While paddling on the river is a fun physical activity, there are even more abundant mental health benefits. The rhythmic strokes of the paddle give a chance to disconnect from daily stresses and reconnect with nature. Matthew says, “Being on the river is a way to find the connection between the mind, body, and spirit. It brings perspective to the mind, gets the body active, and rejuvenates the spirit.”

Through talking with Matthew and experiencing a canoe adventure myself, it is clear that there are endless possibilities for Mississippi River Expeditions. He already has plans for future workshops, corporate retreats, and other exciting options to engage with the Memphis fitness community.

“Something happens when you put yourself in a big world like the Mississippi River. You feel humbled, yet part of something powerful,” Matthew says. “I want everyone to have the opportunity to experience that sensation.”

Are you ready to find your inner adventurer and experience a Mississippi River Expedition? Explore their trip options at Canoememphis.com or contact Matthew Burdine at 901.820.6136 or Matthew@canoememphis.com.

By Amanda Tompkins

THE POWER OF MENTAL TOUGHNESS WHEN FIGHTING FOR LIFE

Photo by Tindall Stephens

“I always say motivation is fleeting, but with discipline, I can do anything. Only after I have my coffee.”

Some stories stop you. They take root inside you and never leave you. They inspire you and maybe even change you. This story is one of those.

Eric McMahon is a Memphian formerly of Mesa, Arizona. There, he was living a normal life working sales and “going nowhere” until an announcement during the local news one evening caught his attention: open auditions for the Phoenix Suns Trampoline Dunk Team. That's all it took. Out of 40 hopefuls, despite having no gymnastics experience, he was the only one that made the team. "Maybe they saw my potential?"

Eric traded going nowhere for going everywhere. Flying on the court and worldwide, he landed in Athens, Greece, for the 2004 Olympic Games and in China for the FIBA (International Basketball Federation) World Championships representing Team USA. However, when his professional momentum led to an opportunity in Memphis, Eric made a move and started a new chapter, one he could never have imagined.

Within six months, the symptoms began. His illness persisted through various treatments, and his doctors were stumped until a pulmonology referral finally produced a lead.

“You probably have cancer.”

And just like that, Eric was a cancer patient.

In December 2007, he was advised to go home and spend the holidays with family before moving forward. However, Eric saw no reason to delay, and hours later, his first bone biopsy revealed Stage 3b Hodgkin's Lymphoma. Within four days, Eric had gone from a soaring athlete to receiving his first chemo treatment and, in the following months, endured an intensive regimen. Then things got worse.

When a new excruciating stomach pain began, he considered it a side effect of the treatment until a routine doctor's appointment sent him immediately to the hospital. He had developed a GI infection. Of the six weeks that followed, he spent three in the ICU, lost 50 pounds, was fed through a tube, and endured sepsis, kidney failure, two collapsed lungs, liver failure, and extreme muscle atrophy. The last resort to save Eric’s life was to remove his colon, but one of his physicians pleaded, “Let’s observe just one more day.”

Miraculously, Eric showed enough improvement the next day to continue letting nature take its course; his road to recovery was underway. He was bed-bound in the hospital as the 2008 Super Bowl approached. “All I wanted to do was stand up for the national anthem with my own strength. That was my Everest. I knew I would be just fine if I could do that.” That day family, friends, doctors, and nurses pulled aside his tubes and cords and maneuvered his legs over the side of the bed. With their support, Eric rose. Eric stood.

In July 2008, he was officially in remission.

What does one do with a second chance at life? Win his first MMA fight with a first-round knockout, of course. “It bothered me that people said I was mentally strong for having gone through cancer. It wasn’t my choice. I wanted to find out for myself if I was mentally strong, so I started training in mixed martial arts.” He transformed his body from a near-lifeless shell into a machine. Driven by competition with others and himself, he began disciplined training with Memphis Judo and Jiu-Jitsu. His training eventually earned him two fights (the second was also a first-round knockout) through a Memphis-based MMA league: formerly V3Fights.

Not enough? He holds a World Champion title in the blue belt nogi competition, an International Brazilian Jiu-Jitsu Federation blue belt World Champion, and Pan American Games purple belt Champion. Now, as a brown belt, he holds the third-place title in the Pan American Games and is second in the world in no-gi competition. Furthermore, he is the 2018 American Cancer Society's Inspiration of Hope Award recipient. Eric continues to train daily at 5:30 a.m. at Memphis Judo and Jiu-Jitsu. And he is part owner of Collierville Fitness Kickboxing and Memphis Fitness Kickboxing, where you can find him instructing and inspiring among the bags.

He encourages anyone facing a physical illness to trust the symptoms; don't delay potentially life-saving care. He credits his mental toughness to his family and friends, who support him daily. “To be mentally tough, you must be positive, and surrounding yourself with strong-minded people will keep you in that mindset.”

Eric enjoys a full and active life in Memphis with his wife Jamie, 4-year-old son Ethan, and daughter Kyle, who will be two this summer, just in time to celebrate his 15th anniversary of being cancer-free.

For more information visit Memphisbjj.com or call 901.609.1991

By Zoe Harrison

Photo by Tindall Stephens

Strengthening the Mind-Body Connection Through Ballroom Dancing

For Misha Konstantynov, ballroom dancing has always been a family affair. Though he was born in Russia, Misha and his family moved to Ukraine when he was very young, where his parents opened a dance studio. He started dancing at age 10 per his father’s suggestion, primarily because his sister needed a partner to dance with. However, Misha quickly developed his own passion for the sport, and he and his sister began winning championships shortly after that.

Misha recounts the diligence and work ethic he learned through dancing and training with his family. He and his sister would practice six days a week, for hours each day, which only increased with his age and skill level. Dancing is a major competitive sport in Ukraine, and Misha was determined to always perform his best.

In 2006, Misha was offered a job teaching ballroom dancing here in Memphis. Becoming a teacher shifted his focus from his individual success to developing the best programs for his students. He says, “When I competed, all of my focus was toward the goal of being the best. Here,

my passion has switched to how much dancing means to my students and its impact on their lives. I love talking to my students and seeing how their dance lessons are changing their lives for the better.”

In 2012, Misha opened Ultimate Dance Ballroom Studio in Cordova, where he teaches between 30 and 40 students in recurring weekly sessions. Owning his studio has allowed Misha opportunities to customize his workshops and lessons, and provide the best experience for his students. His studio features the highest level of floors, sound systems, and instructors available in the MidSouth, with classes to accommodate each student’s different goals and intentions. Ultimate Ballroom offers private and group dance lessons, social dance parties, and lessons catered to specific events like wedding dance practice.

benefits of ballroom dancing are that it requires both brain exercise and physical strength. You have to be in shape in both the body and the mind.” Misha has found that the mental focus required to learn and remember coordinated dance moves has trickled into other aspects of his life, giving him better clarity and attentiveness in his day-to-day tasks.

Additionally, Misha has seen his students benefit from the sense of community experienced at Ultimate Ballroom. He says, “Some of my students have used dancing as a way to be interactive in their community and find an escape from loneliness and discomfort. Dancing can provide a sense of accomplishment, elevate the mood, and lead a much happier life.”

Now, Misha and his sister both teach at Ultimate Ballroom, and he appreciates that they can work together again to share the love of dance they developed as children

For more information, visit Ultimateballroomstudio.com or call 901.752.0501.

CYCLING FOR STRESS RELIEF

By Zoe Harrison

Photo by Tindall Stephens

Kenneth Walker is a father to a four-year-old son, has a successful career in law, and is a competitive cyclist, but finding a balance between these aspects of his life was not always easy.

problem inspired Kenneth to work tirelessly for his community, but he began putting his own mental and physical health aside. “My demands at work necessitated my full attention, and I put

By Lucy Modzelewski

Photo by Tindall Stephens

Finding Structure to Succeed Through CrossFit

Transitioning from being a college athlete to a recent college graduate trying to stay in shape can be tough. Many athletes struggle with the adjustment without the strict workout schedule and accountability of being part of a team.

According to a study conducted by the health and exercise science team at UCLA, retired athletes struggle just as much as the rest of us to make exercise a regular habit. One of the most common reasons athletes cited for their struggle to transition? The structure. Carefully planned training regimens, support from coaches and professors, tutoring, and class scheduling, seem to disappear overnight once these athletes graduate. And many of them relied on that structure to stay fit.

Tyler Burnett, 31, is a former college athlete who thrives off structure and routine.

“For me, structure helps reduce my stress and anxiety and allows me to develop healthy habits and self-discipline and be more productive,” he says.

However, he’s found a way to create his own routine and continue prioritizing fitness post-grad.

A lifelong Memphian, Tyler grew up playing competitive sports and staying active. He went on to play baseball at Christian Brothers University and found himself missing competitive sports once he graduated in 2015. He knew he needed to join a gym to stay in shape and maintain a reliable routine.

When searching for the right gym to join post-college, Tyler was looking to get his heart rate up and find an instructor to teach him how to lift weights properly. He decided to sign up for a class at CrossFit SOPO in Germantown and try it out, and he hasn’t looked back since then.

CrossFit is a high-intensity fitness program combining aspects of weightlifting, gymnastics, and aerobic exercise. It typically involves performing sets of constantly varied functional movements at high intensity. These movements are usually done in a group setting and often include squats, push-ups, burpees, pullups, and other bodyweight exercises.

Unless Tyler is out of town, he’s at CrossFit SOPO every evening after work. A loyal member, Tyler keeps coming back not only for the great workout but for the camaraderie, support, and

encouragement shared between members. He also raves about CrossFit SOPO’s reliability.

“I have a hectic life, and knowing there will be a class available at a scheduled time allows me to sort of zone out and decompress in that one-hour timeframe,” he explains. “I think this reliability is really what they do best.”

After years of doing CrossFit, Tyler’s excited to take on “The Murph,” a CrossFit workout that involves running one mile, doing 100 pull-ups, 200 push-ups, 300 bodyweight squats, and then running another mile while wearing a 20-lb. vest.

Tyler’s also introducing a new element to his fitness routine this year - chasing after his puppy, Ryder. They go on walks daily, and Tyler’s in the beginning stages of teaching him to retrieve for duck hunting. Although balancing a puppy with work, fitness, and a social life can be challenging, Ryder’s been great for reinforcing the routine that Tyler craves.

“Ryder’s done a good job keeping me on schedule,” Tyler laughs. “He knows exactly when it’s time to eat and when it’s time to wake up.”

By Shlomit Ovadia

Photo by Laramie Renae

ROCK WITH RICK AROUND MEMPHIS

A combination of home city pride and loving all things outdoors led Memphis native Colton Rickard to squeeze a new activity into the hustle and bustle of downtown—with Rock’N Rickshaws. Now, locals and tourists alike can experience an affordable, fun, and safe way to get around Memphis while soaking in all the city offers.

“I love the city and its rich culture and history,” the full-time sales manager explains. “But we didn’t have a good way for people to get from point A to point B.”

Colton is referring to pedicab excursions. The idea first sprouted during his trips to Thailand and New York in 2019 and 2022, where he witnessed how cities could improve traffic flow while offering an interactive and immersive transportation experience.

“There is a revitalization of downtown Memphis right now,” he explains of the city’s 25 construction projects currently underway and 11.1 million visitors seen in 2022.

After picking the brains of pedicab business owners around the country, Colton saved up to purchase two of his own. Since jumping into full operation this year, Rock’N Rickshaws has seen incredible popularity.

“Right now, the demand already warrants another two.” Colton hopes to begin servicing Midtown and Shelby Farms Park over the next few years.

There is an element of spontaneity and adventurism to the pedicabs’ easilyrecognizable bright blue hatchbacks you may have seen traversing down the cobblestone-lined streets of downtown. Being fully equipped with LED-lit canopies and Bluetooth speakers means riders can rock out to their favorite tunes while learning about Johnny Cash’s rise to stardom at Sun Records or en route to retro brunch spot, The Arcade Restaurant.

In addition to providing local transportation services and customizable mini ad-hoc tours of 30 minutes, Rock’N Rickshaws offers the following three engaging tour rides.

THE RUNDOWN:

1. MEMPHIS BLUES TOUR: Soak in the rich history and culture of Memphis’ music scene with this hour-long tour that travels down Main Street, past Beale, and through the South Main Arts District.

2. SUNSET TOUR: Catch a beautiful Tennessee sunset along the Mississippi River skyline with accompanying bridge views on Riverside Drive ending in Tom Lee Park.

3. PUB CRAWL TOUR: Enjoy a fun night on the town with this bar-hopping circuit that brings visitors to local hotspots for half-hour increments, with over 100 stops to choose from.

“I want to share my passion and love for Memphis with visitors and be able to do that through conversation. So typically, we tell visitors something they didn’t know.”

The bikes have good suspensions and gears, which creates a leisurely experience for both driver and passenger to engage in conversation.

“People come here for reasons like Elvis. When we can give them more personable stories and see the awe in their eyes, that’s really what it’s all about.”

To book your tour, visit Rocknrickshaws.com. IG: @rocksnrickshaws

By Mary Alexander Satterfield

Chopped Salad

Mary

Ingredients:

Simple Summer Bbq Chicken

q 1 lb. boneless skinless chicken thighs

q Salt, to taste

q Pepper, to taste

q 1/4 cup Rendezvous bbq sauce

Cheesy smoky croutons

q Ciabatta loaf, diced

q 1/4 cup olive oil

q 2 tablespoons Rendezvous seasoning

q 2 teaspoons garlic powder

q Kosher salt, to taste

q Handful of shredded cheddar cheese

Other indredients

q Romaine lettuce, chopped

q 1 orange bell pepper, diced

q 1 cup diced cherry tomatoes

q 1/2 red onion, diced

q Ranch dressing

Directions:

Prepare the chicken. Pat the chicken thighs dry and season each side with salt and pepper. Brush each side of the chicken with bbq sauce. Once the grill reaches 350 degrees, cook on each side for 4-5 minutes or until the internal temperature reaches 165 degrees. Once cooked, remove from the grill and drizzle rendezvous sauce on each piece to garnish. Serve warm with your favorite sides or on a salad or bowl and enjoy!

Prepare the croutons. Preheat oven to 375 degrees. Add the diced ciabatta bread to a large bowl. Drizzle with olive oil and season with salt, garlic powder, and Rendezvous seasoning. Toss to combine. Lay the seasoned bread on a sheet pan and place in the oven to bake for 12 minutes, tossing halfway. When one minute is left, remove the sheet pan from the oven and top with shredded cheese. Place it back in the oven and broil for the last minute. Serve on your favorite salad, and enjoy!

Assemble the salad. Add the chopped lettuce to the bowl. Top with bell pepper, onion, tomatoes, chicken, croutons, and ranch. Toss to combine and serve immediately.

Empower RF is an innovative device that delivers life-changing technologies, such as vaginal rejuvenation. This device provides safe and effective treatment for a broad range of feminine conditions such as:

• stress, urge and mixed urinary incontinence

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• vaginal laxity and dryness

Treatments are customized and tailored to meet your specific needs and conditions. Empower RF will help you regain your selfconfidence and improve your quality of life.

By Cara Greenstein

BBQ “ALLEY” TACOS

Ingredients:

q 12 mini corn tortillas

q 2 large boneless chicken breasts or 4 chicken thighs, diced

q 1/4 cup Rendezvous Barbecue Sauce, plus extra for garnish

q 1 onion, thinly sliced

q 1 yellow bell pepper, thinly sliced

q Rendezvous Famous Seasoning

q Olive oil

q 1 avocado

q Sour cream

q Shredded cheese

Directions:

Preheat oven to 400F. Prepare a baking sheet with parchment paper. Spread onions and bell paper in a single layer on the baking sheet. Drizzle with olive oil and Rendezvous seasoning. Toss to coat and add to oven to roast until cooked and golden, about 15 minutes. *You can also sauté this stovetop!

Meanwhile, place tortillas between damp paper towels or a towel and microwave for 1 minute. Carefully mold into muffin tins. Bake for 5 minutes or until shells begin to harden. Remove from the oven and set aside.

Marinate chicken in Rendezvous sauce in a ziplock bag. Pour into a sizzling hot pan with olive oil and cook, stirring often, until chicken is grilled, about 4-5 minutes.

Add Rendezvous sauce, sour cream, cheese, avocado, and any other topping to the baking tin. Prepare your “alley” taco and enjoy! Serves 4.

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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Portobello Mozzarella Sandwich

Tomato Bruschetta Topping:

q 1/4 pound fresh plum tomatoes, cored and diced

q 2 tablespoons red onion, peeled and minced

q 2 tablespoons fresh basil leaves, thinly sliced

q 1 teaspoon olive oil

q 1/4 teaspoon kosher salt

q 1 pinch ground black pepper

q 1 pinch fresh garlic, peeled and finely minced

Sandwiches:

q 1 pound fresh portobello mushrooms, cleaned, stems removed, sliced thin

q 3 tablespoons olive oil

q 1/4 teaspoon garlic powder

q 1/4 teaspoon kosher salt

q 1/8 teaspoon ground black pepper

q 1/4 cup mayonnaise

q 2 1/2 tablespoons prepared basil pesto

q 4 ciabatta rolls (4-by-4 inches), split in half

q 4 ounces fresh mozzarella cheese, sliced small

q 4 ounces tomato bruschetta topping

q 2 ounces fresh baby arugula

q 1/4 cup balsamic glaze

Directions:

To make tomato bruschetta topping: In bowl, combine tomatoes, onion, basil, olive oil, salt, pepper and garlic. Set aside.

To make sandwiches: Preheat grill pan or grill to medium heat.

Toss sliced mushrooms with olive oil, garlic powder, salt, and pepper.

Grill mushrooms until fork-tender, 3-4 minutes on each side. Let cool.

Mix mayonnaise with pesto until combined. Spread 2 tablespoons pesto mayonnaise on cut sides of each roll.

For each sandwich, layer 1/4 of grilled mushrooms, mozzarella slices, tomato bruschetta topping, arugula, and balsamic glaze.

Top with other roll halves. Cut diagonally in half to serve.

Simple, Sweet Energy Bites

Having enough energy and fuel to make it through a long day can be challenging. No matter if you’re a stayat-home parent, corporate worker, or small business owner, having a high energy level that lasts throughout the day is important for both you and those around you.

Having enough energy helps you stay alert and attentive to what is going on around you, whether that’s cleaning up after your little ones or filing a report your boss asked for.

When it comes to snacking during the day, these delicious, mouth-watering Energy Bites can give you the boost you need. They are made with creamy peanut butter and honey to curb your sweet cravings but still provide plenty of texture with shredded coconut and raw oats.

Ingredients:

q 1/2 cup creamy peanut butter

q 1/3 cup honey

q 1 teaspoon vanilla extract

q 1 cup raw oats

q 1/2 cup sweetened shredded coconut

q 1/2 cup flaxseed meal

q 6 tablespoons mini chocolate chips

Directions:

In medium mixing bowl, stir peanut butter, honey and vanilla extract until combined.

Add oats, coconut, flaxseed meal and chocolate chips. Mix until combined. Shape into 1-inch balls. Store in airtight container in refrigerator until ready to serve. Makes 20 servings.

DE|RIVE Hair Restoration Technology

What causes hair loss?

• Genetics

• Hormonal changes

• Underlying medical conditions

• Medications

• Stress

• Certain hairstyles

Most Common Types of Hair Loss

• Post-Covid Alopecia: Hair can regrow in 6 months.

• Androgenic Alopecia: Genetic

• Alopecia Areata: Patchy

• Effluvium: Post-childbirth or after a traumatic event; hair can regrow in 6 months.

• Alopecia Universalis: Autoimmune

• Traction Alopecia: Hair Styles

What is DE|RIVE and how can it help with hair regrowth and scalp care?

DE|RIVE is a brand new, patented, biomimetic plant-based exosome serum specifically formulated for hair and scalp health. The ingredients in DE|RIVE have been well studied, with over 23 medical publications, for their benefits to both the scalp and hair follicles. The plant-based secretory factors are part of a signaling cascade specifically formulated to support hair growth.

How does DE|RIVE work?

DE|RIVE has been shown to reduce inflammation and increase hydration and blood flow to the scalp. The topical serum also aids in the removal of dead cells from around the follicle, which in turn revitalizes the scalp, nourishes the hair follicles, and enhances the appearance of fuller, healthier hair. DE|RIVE also increases cytokeratin 15 proteins which are integral to the fortification of the bulb responsible for hair growth.

Is DE|RIVE safe for all skin types?

DE|RIVE is safe and effective for all skin and hair types. DE|RIVE is 100% plant based!

How is DE|RIVE applied?

DE|RIVE is applied in the office using Aquafirme XS ultrasound to guide application and help the serum penetrate into the scalp. DE|RIVE is a painless procedure with no downtime. The patient is sent home with serum to apply after the in office treatment.

Can DE|RIVE be combined with other procedures?

Yes! Your practitioner can combine DE|RIVE with most in-office procedures and hair supplements such as Nutrafol can be added to maximize hair growth. A series of treatments is needed, and the product is used at home to further support the treatment plan. In certain types of hair loss patients maintenance is required to maintain results.

DE|RIVE is a part of the EXO|E family of Plant Based Stem Cell Serums. These serums have been a game changer for post procedures like Morpheus8 and Skin Pen Microneedling as well as overall skin health.

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By Erin Dragutsky, MS, RD, LDN

Intermittent Fasting and Men’s Health

Fasting is an ancient cultural and religious tradition that has gained popularity in recent years due to its potential health benefits. Intermittent fasting (IF) is a buzzword these days, and since we’re focusing on men’s health this month, this article will talk about IF specifically as it relates to men’s health.

First, let’s define IF. There are a few popular types of IF, including time-restricted eating, which involves fasting for at least 12 hours per 24-hour period, the 5:2 diet, which is five days of eating followed by two days of severe caloric restriction, eat stop eat, which involves a 24 hour fast 1-2 days per week, and alternate day fasting, which means fasting every other day.

Now that we’re clear on what it is let’s talk about what it does. Many positive health outcomes have been documented as a result of intermittent fasting, such as improved blood sugar regulation, lipid profile, blood pressure, and more. But what about men, specifically? And what impact does it have on testosterone levels? There has been a lot of anecdotal commentary about men’s testosterone levels and fasting, indicating that fasting somehow elevates or improves testosterone levels, but what does the research tell us? Let’s find out.

When men practice IF, studies have shown improved insulin sensitivity and better blood glucose control. This is important for weight management, energy levels, and more. There also have been noted benefits in the cardiovascular realm, such as reduced blood pressure, total cholesterol, and triglyceride levels. This might lead to reduced risk for heart disease and stroke, both major concerns for men’s health.

At certain points in IF, an individual might experience a shift towards using ketones for energy. This means burning fat for fuel. This metabolic shift has been linked with improved mental performance and clarity.

When it comes to testosterone, the anecdotal and researched based evidence seem to be at odds. Several anecdotal accounts have reported increased testosterone with intermittent fasting.

However, when diving into the scientific literature, we found the exact opposite to be true. In these studies, while muscle mass and strength were not affected and other positive health outcomes were noted, study participants actually saw a decline in total testosterone. This could perhaps be due to the stress brought about by fasting.

To sum things up, fasting has proven health benefits. However, what is perhaps more important than when we’re eating is what we’re eating while we are eating, including a balance of nutrients and a variety of whole nutrient-dense foods. With any dietary intervention, it is essential to approach intermittent fasting with caution, and it is advised to seek professional guidance from a registered dietitian if you are considering this approach.

Erin Dragutsky is the co-founder of 901 Nutrition, LLC and a licensed, registered dietitian in Memphis. Erin specializes in helping clients with eating disorders and disordered eating habits. She is passionate about helping clients ditch their diets for good, find food freedom, and develop a positive relationship with food. 901nutrition.com, 901.800.9526.

By Cody Giovannetti, RDN, LDN, IBCLC

Your Guide to Finding High-Quality Supplements

LOOK FOR THIRD-PARTY VERIFICATION SUCH AS “NSF CERTIFIED,” “CONSUMERLAB,” “USP,” OR THEIR STATEMENT THAT THEY ARE THIRD-PARTY TESTED TO ENSURE PUBLIC HEALTH AND SAFETY.

Most products that are third-party tested will look for one or more of the following:

• The supplement contains what is stated on the label and in the amounts listed.

• The products are standardized from batch to batch.

There are many supplement options on the market, but it can be difficult for people to determine which products are high quality, safe, and effective. Sadly, many supplements have fillers such as heavy metals, gluten, artificial colors or flavors, hydrogenated oils, and other contaminants. Additionally, the FDA does not approve dietary supplements for safety or effectiveness. Here is a four-step guide to help you select a high-quality and safe product.

CHECK LABELS FOR ADDED INGREDIENTS AND BIOAVAILABILITY OF VITAMINS:

When selecting a dietary supplement, it is important to read the ingredients in the product. Manufacturers frequently use fillers that could be problematic for consumers, like gluten, Red No. 3 and 40, FD&C Yellow No. 5 and 6, and soybean oil, to name a few.

Understanding the bioavailability of vitamins is important because it directly affects how the supplement will be absorbed and used in the body. For example, manufacturers often substitute an “inactive form” instead of the “active form” of vitamin B12 because it is cheaper. However, Cyanocobalamin (the inactive form) is poorly absorbed by the body, while Methylcobalamin (the active form) of vitamin B12 is easily used by the body, making it the higher quality ingredient and more bioavailable.

CHECK FOR THE QUALITY OF THE MANUFACTURING PROCESS.

Good Manufacturing Practice, or GMP, is a system that ensures products consistently adhere to the quality standards of the FDA. Look for “GMP Certified” on the bottle or on the website.

• The supplement is free of harmful levels of contaminants or other potential drug contaminants.

• The product does not contain any undeclared ingredients. If you want to do further research on a particular brand, companies should be able to provide a certificate of analysis (COA) upon request.

FIND A TRUSTED COMPANY/PARTY TO BUY SUPPLEMENTS.

Amazon is an easy way to purchase supplements, but the quality of dietary supplements/vitamins that are sold through a thirdparty website cannot be guaranteed. For example, a study on immune boosting supplements bought off Amazon and tested in a lab for quality purposes found that more than half of the product’s contents were not reflected accurately on the facts label. When purchasing supplements that meet the standards above, it is best to purchase them directly from their supplier or a trusted provider.

Many trusted brands produce high-quality ingredients and nutrients that meet all four suggestions in this guide. A few of my favorites are Thorne, FullWell, Designs for Health, and Seeking Health. Remember, before you start taking any supplements, it is important to talk to your provider!

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

By Emily Gause, MA, RDN, LDN

Men and Body Image

“I don’t want to lose weight…I need to stay big.” I looked across the desk in my sparse Veterans Affairs nutrition office at the man who issued this statement. I waited for an explanation. I had not encouraged weight loss, so his words were surprising. “If I lose weight, folks won’t be as intimidated by me. My neighborhood is rough. You don’t want to be small in my neighborhood.” His words have lingered in my mind since that moment, reinforcing to me, a straight-sized, white female dietitian, that the differences between men’s and women’s perspectives on body image are, at times, fundamentally different.

Not to say that men are exempt from body image concerns – by no means! A male client of mine recently indicated that spaces for men to voice their struggles with body image feel limited. Many body image books, resources, and podcasts are by women and for women. In the face of women’s struggles with body image, men often feel overlooked.

One research study showed that 90% of men on college campuses endorse some form of body dissatisfaction. Another demonstrated that men experience body dissatisfaction on either end of the weight spectrum – “too thin” or “too heavy.” Muscularity and physical prowess are often associated with greater masculinity and sex appeal.

Widespread body objectification may contribute to this dissatisfaction. Aaron Flores, a Registered Dietitian specializing in men’s eating and body image concerns, hypothesized during an interview on Dan Harris’s podcast “10 Percent Happier” that the widespread objectification of women’s bodies harms not only women but men as well. He notes the constant comparison and rating systems about women’s bodies may also be internalized by men. Still, speaking up about body image concerns in predominantly male circles feels taboo and overly vulnerable.

The cultural expectations for men responding to body image concerns are unique. For men, humor is often used as a coping mechanism for internalized body shame. Poking fun at other men’s features, hairlines, or other aspects of their bodies is the norm – along with the expectation that he will just “take it in stride.” Additionally, well-meaning family and friends may engage in name-calling or use nicknames such as “big boy” or “Hoss.”

However, these normative patterns are not without harm. As one of my male clients living in a larger body shared, his father’s comments about his body left him full of rage and reeling with shame, but he felt at a loss for how to express these emotions when the expectation is to simply “suck it up.” Another told me, “I’m just so sick of being called ‘big guy.’”

On the other end of the spectrum, supplement companies and gyms market weightgaining powders and tinctures targeting men with leaner frames or shorter stature. Many weight-gain supplements are non-FDA-regulated or third-party tested and may contain proprietary blends laced with harmful ingredients, including steroids.

As standards for men’s bodies become increasingly unrealistic (propelled by the diet industry, supplement companies, men’s health magazines, and social media), choosing to opt out is a true act of courage. Body acceptance rather than body “control” requires both bravery and intentionality.

Making a Change

• REMEMBER: ALL BODIES DESERVE RESPECT. Understanding that body dissatisfaction is not a “women’s only” domain may help dismantle unrealistic standards and open doors for genuine conversations about men’s body image struggles.

• CULTIVATE COMMUNITY. The challenges men face regarding body image satisfaction are real and require safe communities in which to process and verbalize these struggles. Creating a culture of respect, consideration, and vulnerability among men is a first step towards dismantling the culture of silence around body image struggles. Create safe spaces where men feel more comfortable being vulnerable and honest about their body image struggles — there is power in authenticity!

• MOVE FROM BODY SHAME TO ACCEPTANCE. A note for men who may be years into dieting with little to no long-term ‘success’ with weight loss OR weight gain plans: Bodies are not meant to be “controlled.” Making peace with the body you have and refusing to continue funneling time, money, and mental/emotional energy into changing your body size or shape will free you to live in line with your values. Movement away from disordered strategies aimed at changing body composition toward body acceptance and trust can help reduce the body shame so prevalent in our bodyobsessed culture.

• SET BOUNDARIES. Refusing to participate in name-calling, bullying, or even “good-natured” teasing among friends may open new avenues for humor expression and connection. Opting out of comments or jokes about other men’s bodies may prevent unintentional harm. Set boundaries with friends, family, or strangers who cross lines with body-centric comments or nicknames.

• SEEK SUPPORT. Check out Aaron Flores’ Instagram page @AaronFloresRDN or his “Men Unscripted” podcast. Reach out to Memphis Nutrition Group for help navigating negative body image and guidance in fueling for performance and health rather than body modification.

For personalized guidance when integrating Intuitive Eating and sports nutrition into your fueling strategy, reach out to the Registered Dietitians at Memphis Nutrition Group.

By Audrey Stimpson, MPS, CNFC

TOP SUPPLEMENTS FOR MEN

Although there are many nutrients that both men and women need for optimum health, certain supplements can specifically aid in men’s health by enhancing fertility, increasing testosterone, athletic performance, metabolism, and mental, gut, and prostate health.

This is even more important with the low testosterone epidemic in men due to EMFs from cell phones, chronic stress, environmental toxins, mineral deficiencies, and more.

Some of these essential vitamins and minerals include the following: fat-soluble vitamins A, D, E, and K, B vitamins, especially L-methylfolate and methylcobalamin (B12), iron, vitamin C, calcium, omega-3s, zinc, selenium, potassium, magnesium, CoQ10, boron, copper, manganese, and glutathione.

A FEW OF MY FAVORITES SUPPLEMENTS FOR MEN ARE AS FOLLOWS:

COD LIVER OIL contains important nutrients for fertility and heart health, such as the essential omega-3 fatty acids EPA and DHA, vitamin D, and vitamin A.

My favorite is Rosita Cod Liver Oil. It is wild-caught, raw, and sustainable. Unlike other fish oils, it is cold-pressed using an ancient technique without the chemicals and the worry of heat oxidation, allowing it to retain all the nutrients and omega-3 fats for optimum nutrition.

A PRENATAL MULTIVITAMIN FOR MEN is formulated to help with male fertility. It includes many of the vitamins and minerals listed above, aiding in the mitochondrial DNA function of sperm, testosterone levels, and reduction of overall inflammation. I love the Fullwell Prenatal because it is third-party tested, major allergen free, bioavailable for absorption, RDformulated, and OBGYN recommended.

GRASS FED BEEF LIVER is also considered one of the best multivitamins, containing many of the above vitamins and minerals, including vitamin A (aka retinol), choline for brain health, folate for detoxification, vitamin B12 for sexual and mental clarity, CoQ10 for energy, more bioavailable iron for those neurotransmitters and muscles, hyaluronic acid for the skin, copper for fertility, and more.

I recommend Ancestral Supplements specifically because it is pasture-raised, grassfed, and grass-finished. It is free of hormones, pesticides, GMOs, fillers, and flow agents. It is also third-party tested and allergen free!

ASHWAGANDHA is an Indian medicinal herb often thought to help with anxiety, but it does more than that. It also aids in male fertility by boosting testosterone levels. A study showed that men taking 675 mg of ashwagandha daily for three months increased sperm counts by 67%, semen volume by 53%, and sperm motility by 57%. Another study showed an increase in muscle mass and strength as well.

N-ACETYLCYSTEINE “NAC” is used by the body to make cysteine, an amino acid that is the building block of proteins. The body then converts cysteine into glutathione, a powerful antioxidant that helps combat oxidative stress, increase testosterone, and enhance sperm quality. NAC has also been proven to suppress prostate cancer and help with erectile function.

SPORE-BASED PROBIOTIC;

Megasporebiotic by Microbiome Labs is a unique spore-based probiotic that includes a combination of five Bacillus spores that bypass harsh environments like our stomach acid, allowing them to survive and make their way to the small intestine where they can recondition the gut, promote microbial diversity, maintain a healthy gut barrier, and aid in immune function. It also has a fiveyear shelf-life and does not need refrigeration.

*This is not medical advice. Please consult with your physician before starting herbs/supplements.

As a Certified Functional Nutrition Counselor at Sundara Wellness, Audrey is coaching others on their journey towards freedom from stimulants as well as others struggling with ADHD, autism, autoimmune, hormonal imbalances, and debilitating chronic health conditions due to poor gut health. Visit Audreystimpson.com or @audreystimpson on Instagram.

EAST MEMPHIS

6300 Poplar Ave., Ste. 103 Memphis, TN 38119 (901) 646-5054

COLLIERVILLE

3660 S. Houston Levee Rd., #108 Collierville, TN 38017 (901) 255-0606

MEMPHIS-LAKELAND

9915 Hwy 64, Suite 106 Memphis, TN 38002 (901) 586-8352

7th Annual Annie Oakley & Buffalo Bill Wild West Triathlon

Super Sprint and Sprint Triathlon Races

All women’s triathlons and all men’s triathlons

JUNE 24 | 6:30 AM

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

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

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

REGISTER AT: runsignup.com

Dragonfly Sprint Triathlon

AUGUST 26 | 8 AM

$150 fastest biker female, male, relays

REGISTER AT: runsignup.com

Empowering wellness through whole body mindful movement that can be sustained throughout life. We are a fully equipped Pilates studio offering private & small group sessions. Visit our website to get started.

901-646-0073 | corecollectivebroad.com | @corecollectivebroad

Photo: Sélavie Photography

Dr. Thomas Ratliff WITH

By Dale Sanford, Performance Coach

COMMON FITNESS QUESTIONS FOR BEGINNERS

HOW MUCH WEIGHT SHOULD I USE WHEN STRENGTH TRAINING?

If you’re new to resistance training, the answer is little to no weight. Your goal is to learn the proper movement for the exercises before adding any major resistance. People get confused with the purpose of strength work. It’s not about training one muscle at a time. There is not a single exercise that isolates one muscle. Your muscles are constantly working together to create movements. So once you have the movement down, you can start to add weight. My rule of thumb for adding weight is that (unless you are lifting to increase your maximum single-rep weight) there should be enough weight to make the last couple of reps a challenge. When it stops being a challenge, go up a little

HOW CAN I INCREASE LEAN MUSCLE MASS?

To increase lean muscle mass, lift heavier weights. And by heavier, I mean lifting with enough resistance that it’s a challenge. Generally speaking, sets in the rep range of 10-15 with enough resistance to make the last few reps a challenge is a simple way to increase muscle mass. The best part of increased muscle mass is that it’s a main driver of increased metabolism. More muscle mass means more calories burned at rest.

The lean part is what usually confuses people. This comes from concurrently doing some form of low aerobic exercise (walking on an incline, swimming, cycling, easy running) to increase your fat usage at lower heart rate levels. The vast majority of people (even athletes) are burning carbs all day because that’s all they ever give their body as fuel.

However, you can’t out-exercise crappy nutrition. Your body will burn fat when it feels like it doesn’t need it, AND it doesn’t have an easier fuel source to pull from, like sugar and carbs. If all you give it are macro (carb, fat, protein) heavy meals with no substance in vitamins and minerals, your body will still perceive that as starvation and will hold onto that fat for dear life. Everyone’s needs are different based on their activity levels, but our top recommendations for changing your diet are to cut out sugars when you don’t need them (for a training session) and eat more raw or lightly cooked veggies!

HOW OFTEN SHOULD I REST?

Typically daily, for 7-8 hours. But in the lens of training with a purpose, your body rewards consistency over one great day. Most of our clients take one day off a week and take an easier week monthly. If you’re new to training, the workouts will fatigue you more, and you’ll have to work through the soreness. But once you’re consistent, you need to listen to your body!

WHAT CAN I DO ABOUT MUSCLE SORENESS?

Soreness is a good thing! It’s your body’s way of telling you that you did something more than it’s used to doing. But that discomfort is the only way it adapts to the training you are putting it through. If walking is a challenge, take a day off. But don’t let low-grade soreness stop you from continuing to train. Sharp pain is another story. If you’re experiencing soreness, light massage, compression, and ice are effective techniques for relief. But, if you’re REALLY sore, LEAVE IT ALONE or go for a walk. Let the muscles heal up without you pounding them more with a massage gun, foam roller, or another one of the many recovery torture devices on the market.

WHEN SHOULD I STRETCH, AND HOW OFTEN?

With static stretching, meaning stretch and hold, you should always stretch AFTER a workout and NEVER stretch a cold muscle. It pains me to see people static stretching before a race. It’s a waste of time and can do more damage if it’s already on the edge of injury. If you want to increase the range of motion in a muscle group, you want those muscles to be warmed up, and you need to hold the stretch for at least 30 seconds. Ideally, you’d stretch after every workout. We try to get our athletes to stretch at least 2-3 times per week. Pro Tip: Stretch in a hot shower!

6. 7. 8.

WHAT TRAINING SHOULD I BE DOING TO LOSE WEIGHT?

If weight loss is the main goal, you should be lifting heavier weights and doing low aerobic cardio. Couple that with changes in your daily nutrition, too. You have to do A LOT of training to see results without changing what you are putting into your body. And even then, there's generally a quick plateau in your results.

HOW LONG DOES IT TAKE TO SEE RESULTS?

This is very individualized. You'll see results quickly if you have a lot of weight to lose. I’ve seen folks lose double digits in a week (not recommended), but they had a lot to lose. The nice part is your body will adapt to aerobic exercise quickly, and your capacity to work harder or longer should improve fairly rapidly. Folks who stay consistent see some great results on the strength side of things in only 3-4 weeks. And that’s generally about how long it takes to lock in new habits and routines to keep it going.

WHAT’S THE BEST DIET?

There isn’t one. The best “daily nutrition” keeps you healthy and feeling good, and you can sustain it forever. A diet usually implies restricting, changing, eliminating, and all the things people generally can’t or won’t continue to do long term. For a generalized form of daily nutrition, we've seen the best results from some semblance of plant-based eating. For some, that means “mostly” plant-based, where they are cycling in a small amount of meat or dairy. For some, being totally plant-based is sustainable. For others, they may be plant-based but cycle in fish. The real focus is making veggies the most significant part of each meal versus a carb or a protein. The biggest part of your plate is full of the vitamins, minerals, and micronutrients you need that most people are deficient in. While plant-based isn't doable for everyone, increasing veggie intake is always a winning proposition.

Dale Sanford is the co-founder of BPC Performance, Inc. and has been in the health and human performance industry since 2007. For more

DesRemona Ann Morgan, Runner

59; Instructional Coach for Frayser Community Schools

FAVE FITNESS ACCOMPLISHMENT: My favorite was finishing my first marathon because running a marathon was never on my list of things to do. I questioned myself a lot, and the training was hard, but I was committed, and it was so worth it. When I crossed that finish line after running 26.2 Memphis miles, I felt on top of the world.

SPEED BUMPS: Covid took a little toll as it impacted my breathing, and I had two knee surgeries within six months last year, but it’s all good now.

MY GROUP: I am an Ambassador for Black Girls Run.

FAVORITE JAMS: Janet Jackson’s “That’s the Way Love Goes”

RECENT RACES: I have recently completed the Bad Dog 5K.

MOST MEMORABLE FITNESS EVENT: The most memorable was finishing the 2021 Chicago Marathon. What made it memorable was that around mile 18 or 19, arthritis in my right ankle kicked in, and man, it was not playing. I wanted or probably needed to stop, but I couldn’t. So, I dragged my right foot about seven miles to the finish.

BINGE-WATCHING: I always binge Monk marathons. I love that show because he is such an imperfect human doing perfect things.

BEST EATS: I love Huey’s Beyond Burgers.

DREAM DINNER COMPANY: I would love to have dinner and converse with Robin Williams. He was so complicated. He was funny, sad, serious, smart, and extremely talented. I would love to have a personal view inside his head.

GO-TO GEAR: I am a Brooks girl! I must have gone through at least 15 pairs in the last ten years.

INSPIRATION TO BE FIT: I do not want to die. Years ago, I was an obese, depressed drunk with high blood pressure. I had hit the bottom out trifecta - spiritually, mentally, and physically. So, I had a choice to either lay down and die or get up, get moving, and get it together. I chose the latter.

HOMETOWN: Carville, Louisiana

I f RUNNING: I love that running allows me to think and breathe.

BUCKET LIST: I want to complete a triathlon, but I will settle for a biathlon.

UP NEXT: Orion 5K, The Great American, and St. Jude

ON MY NIGHTSTAND: My favorite book is a book that I read repeatedly because it is a literary masterpiece, “The Bluest Eye” by Toni Morrison.

PET PEEVE: I really dislike when folks try to “fat shame” others who are active.

QUOTE: My mom says, “It is never about what you can’t do. It is always about the s**t you just don’t want to do. Learn the difference.” This quote takes me through every single day of my life.

Photo by Tindall Stephens

Wild Beet offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation. We’re open for lunch and dinner, dine in or carry out. Catering available. 6641 Poplar Ave Suite #106 Germantown 901.552.5604

David R. Richardson, MD, Runner

HOMETOWN: Memphis

I f RUNNING: I love that it only requires a pair of shoes. I love the repetitive, rhythmic quality of running that allows me to relax.

BUCKET LIST: Tokyo is on the bucket list.

UP NEXT: Orion 5K and Zoom Through the Zoo 4mi.

FAVE FITNESS ACCOMPLISHMENT: Completing the St. Jude Iron Man 70.3

SPEED BUMPS: I hurt my knee about ten years ago, overtraining for an upcoming race. It took me almost a year to recover. It was very stressful but allowed me to rethink my exercise and begin cross-training with weights, swimming, and biking. I believe this is how I have been able to stay relatively injury free for several years.

RECENT RACES: I participated in the Campbell Clinic race series, including the Wolf River 5K and Crosstown 10k.

MOST MEMORABLE FITNESS EVENT: Running the San Diego Marathon with my father in 2001 and running the Paris Marathon with my friend Marc Mihalko, in 2021

BINGE-WATCHING: Despite my beloved Grizzlies getting bounced, I’m binging the NBA Playoffs.

BEST EATS: My favorite restaurant is Pantà. I love everything there, but my favorite would be the mussels stewed with saffron. To drink, I love the Barcelona G&T made with rosemary.

DREAM DINNER COMPANY: I would love to have dinner with my grandmother, Ellen McCall. She passed away when I was seven. I thought she was the coolest person, but I never had a chance really know her.

51; Professor of Orthopedic Surgery at the University of Tennessee Campbell Clinic; Summer intern preceptor for under-represented individuals in surgical subspecialties (through Nth Dimensions)

Photo by Tindall Stephens

GO-TO GEAR: I alternate shoes every other run − Brooks Glycerin and Ghost. My wonderful wife makes me run with my Apple watch as I often run pretty early, and she can keep tabs. I always run with a couple of dollars to grab coffee (usually at French Truck or City&State) at the end.

INSPIRATION TO BE FIT: I believe exercise makes me a better dad, husband, and friend. I’m in a better place mentally when I feel good and am healthy. And I want my children to see that fitness is important. It can provide an inner stillness and sense of accomplishment that is difficult to find elsewhere. I learned this from my dad and would like to pass that on.

ON MY NIGHTSTAND: “What I Talk About When I Talk About Running” by Haruki Murakami.

PET PEEVE: Inconsiderate motorists. Runners are vulnerable and sometimes distracted, and as a driver, you should be aware of runners, cyclists, skaters, etc.

QUOTE: “Dave was always a top runner, but never the top. Maybe that explained his kindness.” − Scott Jurek from “Eat and Run”

BETTER BRAIN, BETTER LIFE

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FAV WAY TO WORKOUT:

I love to mix things up, but my go-to workout is a nice long walk outside.

BIGGEST FITNESS

MYTH:

There’s a “right” way to workout. It’s more important to like your workout and be consistent with it.

ALEX KRAMER

MY TYPICAL WORKOUT DAY:

I either go to a yoga class, teach a boxing workout, catch a Zumba class on campus, or do some simple weightlifting at the gym. I also try to walk or run outside daily, which lifts my mood without fail.

MY FITNESS IDOL:

I follow this influencer, @Drreneeparo, on Instagram, who casually CRUSHES marathons. I aspire to crush it like her! She’s an incredible athlete, mother, and doctor; a trifecta I’m working hard at being one day.

DREAM WORKOUT PARTNER:

Nothing brings me more joy than when my mom comes and takes my class. She’s tried every class I’ve ever taught.

MY GO-TO SNACK:

Blackberries

MY DIET:

I don’t keep a diet, but I generally try to eat whole foods and emphasize leafy greens and protein. Whenever possible, I cook at home. However, when I need a little help, I love Daily Harvest and Factor meals. I also give myself grace on weeks when I have exams, and my diet is far from perfect.

ONE FOOD I CAN’T LIVE WITHOUT:

This is a hard split between sushi and chocolate cake!

WHAT KEEPS YOU MOTIVATED:

Motivation comes from finding joy in what you do every day. Many of my goals seem so far away they seem impossible, so I try to find joy in the mundane. When I approach things this way, I confront the things that are not bringing me joy, and that lets me reassess their position in my future goals.

FITNESS TIP:

When you take a group fitness class, don’t be afraid to modify your motions. As a teacher, the last thing I want is people pushing through motions that hurt. There’s no shame in moving in a way that supports your body. Moving in ways that are safe and attainable will allow you to increase your fitness and build consistency. No one knows your body better than you do.

GOALS FOR THE YEAR AHEAD:

Consistency. I’m a medical student at UTHSC, so finding balance is challenging, yet maintaining a regular fitness practice is important.

BEST ADVICE:

Listen to your body! I’m a big proponent of being realistic about what feels good and attainable in the moment.

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.

27, Trainer at Rumble Boxing Midtown Memphis

Photo by Ashley Isbell with Smash Studios Photos