Memphis Health+Fitness Magazine October 2023

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.

EmFace

Opus Plasma

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

D'Angelo Connell | Photographer

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

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.

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Amanda Tompkins | Contributing Writer

Jeremy Crooks | Digital Designer

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

50 Celebrating Years of Excellence

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

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

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

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

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

SHOUT OUT!

Our hearts go out to the Memphis cycling community who lost an avid cyclist late last month. Please keep the friends and family of Danny Smith in your thoughts and prayers.

Congratulations to two members of our MemFit fam on their new additions!

Our digital designer Jeremy and his wife Alex welcomed their son James on July 30. Congratulations, Crooks family!

We want to recognize the Memphis running community for coming together to finish Liza’s Run for the second year in a row. We love to see everyone coming together to support the Fletcher family.

Our August cover star, Megan McKay, gave birth to her daughter Margot on August 15.

Congrats to the McKay family on their firstborn!

SUBSCRIBE TO OUR E-BLAST TODAY!

Congratulations to the Bluff City Combat team for placing second in the country at the USA Nationals Firefighter Challenge! Way to represent the 901 on a national stage!

By Zoe Harrison

Jasper Float Spa opening in Memphis

Want a new location to relax and reset in downtown Memphis? The brand new Jasper Wellness Spa, opening this month, is here to provide a transformative, de-stressing environment for the Memphis community.

Antwanette Crutcher, the founder and CEO of Jasper Float Spa, says her goal is to give the Memphis community permission and space to pause and focus on themselves. “With so many remote jobs now, home is no longer a guaranteed sanctuary. I want Jasper to be a sanctuary for Memphis professionals,” Antwanette says.

As a premier lifestyle wellness spa, Jaspers provides a systematic regimen to help people reach a deeper level of meditation and self-care. One of the most popular services offered by Jasper is reduced environmental stimulation therapy (R.E.S.T.) flotation sessions. During a R.E.S.T session, patrons will enter a zero gravity pod with no external light or sound to enter a state of uninterrupted relaxation. The lack of external stimuli leads to an ultimate meditative state and naturally triggers the brain to rest so that users leave feeling refreshed and ready to conquer the rest of their day. R.E.S.T. sessions are recommended for 30 minutes, and because Jasper utilizes dry flotation

pods, the experience is quick and easy, with no need to change clothes or shower afterward.

In addition to R.E.S.T. pods, Jasper will offer massage therapy, an infrared sauna, and a salt cave. They will also have a lounge, shower, and boutique to offer locally curated natural therapeutics to complement the overall experience.

Many exciting events and specials are coming soon with Jasper’s Grand Opening — stay up to date by following on Instagram @jasperfloatspa or visit Jasperfloatspa.com and join their newsletter.

By Lucy Modzwelewski

Hot Yoga Plus is Introducing Aerial Yoga Classes!

Exciting news for Memphis yogis! Hot Yoga Plus is adding a new class offering to their agenda this November: Aerial Yoga. The Hot Yoga Plus team is excited to soar into the world of aerial yoga, promoting health and wellness in a truly unique way.

Aerial yoga is a hybrid type of yoga combining traditional yoga poses with the use of an aerial hammock. Aerial yoga has many benefits, from deepening your stretches to enhancing your core strength to relieving the joint pressure and spinal compression that floor workouts can trigger.

The addition of aerial yoga at Hot Yoga Plus will include a range of classes that cater to all levels. For newcomers, there's the Intro to Beginners class, which will provide a gentle introduction to aerial yoga's graceful movements and the use of hammocks. Those seeking a corestrengthening challenge can dive into Aerial Power Pilates, which combines the principles of Pilates with the support of the aerial hammock.

For a deeply relaxing experience, new Yin and Restorative classes will employ the aerial hammocks to enhance stretches and promote profound relaxation. And, for the

daring and more experienced yogis, an Advanced Power Aerial Yoga class awaits, where participants can push their limits and elevate their practice to new heights.

Studio Manager Whitney Jayne is looking forward to expanding Hot Yoga Plus’ offerings. “I couldn't be more thrilled to introduce this exciting new Aerial Yoga program to our city,” she says. “It's not

just about fitness, it's a journey of self-discovery and empowerment. We look forward to elevating the well-being of our community, one hammock swing at a time!”

Stay up to date on these new class offerings at Hotyogaplus.com, and be sure to follow along on Instagram @hotyogaplusmemphis.

PEPTIDE INJECTIONS FOR WEIGHT LOSS AT GLO!

CONSULT WITH ONE OF OUR NP’S TO SEE IF YOU QUALIFY!

PATIENT HEALTH & SAFETY IS OUR #1 PRIORITY AT GLO! (NOT EVERYONE QUALIFIES )

WEEK 1 140 LBS

WEEK 1 228 LBS

WEEK 6

WEEK 6 190 LBS

By Ashley Hendrix, MD, MBA, FACS

Catching Cancer Early for more Surgical Treatment Options

Most patients with breast cancer have surgery as part of their treatment.

In recent years, procedures have become less invasive, and outcomes are improving. But that doesn’t mean it’s not stressful for patients.

As a breast surgeon, I’m often the first doctor a patient sees after diagnosis. My focus is not only to perform a successful procedure but to educate and encourage shared decision-making to identify the right procedure for each patient.

There are two main types of breast cancer surgery.

A mastectomy is the removal of the entire breast. Breast conservation therapy, also called a partial mastectomy or lumpectomy, removes just the cancerous tissue with a normal rim of tissue around to remove all microscopic disease, preserving as much of the breast as possible.

Patients with advanced breast cancer may only be candidates for total mastectomy, whereas early-stage disease may have all options.

The first important factor in tailoring decisions is the tumor size, specifically the amount of disease relative to your breast size.

We also consider the biology of your disease and the need for systemic therapy in addition to surgery. The need for chemotherapy also contributes to options for surgery.

We assess your genetic risk via a detailed family history and all indicated genetic testing. Genetic mutations may change recommendations for treating your current cancer and preventing future cancers.

The last factor, and most important, is your personal preferences.

I believe in shared decision-making for patients who have a choice between mastectomy and breast conservation therapy. I explain to them that both are highly effective, and then we discuss risks and benefits, considering life factors that allow for emotional recovery from cancer.

With breast conservation, you keep as much of your breast as possible, with almost all patients going home the same day.

Full recovery takes about two weeks, but you usually return to work and normal activities after a couple of days if they aren’t extremely strenuous. This surgery is paired with radiation in most patients to ensure the lowest chance of recurrence.

In a mastectomy, your breast is removed, and you face a longer recovery.

Many patients go home the same day due to advanced pain management strategies with drains that are removed once patients no longer need them. They should avoid vigorous activity until they fully recover in four to six weeks.

Reconstruction is always an option, but the timing depends on patient factors: some patients are candidates immediately, while others must be delayed due to other medical conditions.

My advice to patients is simple.

Start by being vigilant. Get your annual mammogram. If something changes in your breasts, talk to your provider. By catching cancer early, you give yourself more options for treatment.

If you are diagnosed with breast cancer, seek treatment from a surgeon who specializes in the disease. We can offer the latest procedures, including minimally invasive options.

Finally, know that you have choices. Talk to your surgeon about what is best for your specific needs and goals. Remember, we’re here not only to ensure your procedure goes well, we’re here to make sure it’s the right procedure for you.

Ashley Hendrix, MD, MBA, FACS, is a board-certified, fellowship-trained breast surgeon at Regional One Health’s Main Campus and East Campus. For appointments, call 901-515-HOPE (4673).

By Ellen Warnock, PT, DPT

Wait... Period Cramps Aren't Normal?

As I began menstruating in my teens, my friends and I started to talk about our periods. Many of my friends had terrible cramps and were using hot pads and Midol with every cycle. I remember thinking, 'mine aren't as bad as hers' or 'I have it easy and should stop complaining.' I wish I could go back and tell my teen self to stop minimizing my cramps and that it wasn't something I just had to 'endure.'

If you have experienced cramps, it's a common misconception to think they are a normal part of menstruation. Many of our healthcare providers, friends, and family have told us they are normal. You may have been told to "suck it up and deal with it" or "they are just part of being a woman." Did you know that 84% of people who menstruate experience period pain? I wasn't alone, but I didn't know there was something that I could do to resolve them and that a cramp-free period was possible, especially if they are "mechanical cramps," where the muscles, fascia, and ligaments are causing or increasing cramps and discomfort. Diet, nutritional deficits, and conditions such as Endometriosis, PCOS, PMDD, Adenomyosis, and fibroids are common diagnoses that can cause pain with cycles or ovulation. Still, even then, there are methods that we can utilize to reduce pain and discomfort.

As a MOJO Pelvic Health physical therapist, I am here to help rewrite the narrative on period pain and debunk several common myths about your cycle.

MYTH: It is normal to have cramping the first through third days of your period.

FACT: Cramping at any point in your cycle is never normal and can be a sign that there may be issues we need to address related to your cycle.

MYTH: Medication and/or heating pads are the only way to relieve cramps.

FACT: Mobility to the muscles around the uterus and ovaries often relieves cramps.

MYTH: Clots and irregular bleeding throughout the cycle are normal.

FACT: Blood flow should be consistent and predictable throughout the cycle.

Pelvic Floor 101

The pelvis is a complex system of muscles, bones, ligaments, fascia, and organs. A large group of the muscles in this system are called the pelvic floor muscles. These muscles help support the bladder, rectum, and reproductive organs. The ovaries and the uterus sit deep in the pelvis, close to the pelvic floor muscles.

When abdominal, lower back, and/or leg cramping is present during the cycle, it can be a sign that the pelvic floor muscles are hypertonic (too tense). At rest, the pelvic floor should be soft, mobile, and accommodating to the changing size of the uterus and ovaries throughout the cycle. When the muscles are hypertonic, there can be cramping, blood clots, and even changes in the cervical mucus.

How does the pelvic floor become hypertonic? Athletics (especially dance, cheer, soccer, and high-intensity workouts), emotional stress, and abdominal surgeries are just a few common causes of hypertonicity in the pelvic floor. For example, a high school soccer player has years of increased physical demands on the lower back, hips, and abs, leading to increased tension in the pelvic floor. When the menstrual cycle comes, the pelvic floor muscles further increase their tension, creating a cramp —similar to a charley horse in the calf.

What can I do about my period cramps?

1. Seek in-person care with a MOJO Pelvic Health physical therapist. Far too often, people wait too long to seek care. Even mild cramping during your cycle is a valid reason to seek pelvic health physical therapy, and care can start as early as your teen years.

2. Check out our NEW online course, 'Move Through Your Period Without Pain.' In this course, you will learn how the pelvic floor impacts the menstrual cycle and simple exercises you can do, prescribed by physical therapists, to reduce and ease cramps. Use the QR code below to access the course.

To learn more about pelvic health physical therapy, visit our website at mojoph.com, Instagram @mojopelvichealth and @mojo_flo_, call 901.244.3800, or email info@mojoph.com.

HAPPY PLACE : the court

By Brandon Walley, O.D.

How Holistic Eyecare Can Help You Prevent Eye Disease

What most people know Optometrists for is helping them see better with glasses or contact lenses. While this is very important, it’s not the only thing we do. Just like any other medical professional, eye doctors have different specialties. Being an eye doctor seems specialized enough, but the eye is such a complex organ that there are many different specialties within eyecare. One of my specialties is Holistic Eyecare and Vision Therapy. Most people have never heard of holistic eyecare, so let me explain what that is.

Many chronic eye conditions, such as macular degeneration, dry eye, and nearsightedness, happen in the eye but can often be traced back to a root cause in the body. These conditions have a genetic component, but when you combine genetics with chronic inflammation, poor nutrition, screen time, or other repetitive stressors, you are more likely to develop a chronic eye condition.

For instance, one cause of nearsightedness in children (needing glasses for distance vision) is too much screen time and not spending enough time outdoors. One factor that causes the development of macular degeneration is poor nutrition and lifestyle habits such as smoking. Nighttime vision problems can often be traced back to certain nutritional deficits. These are just a few examples of how your overall health can impact eye health, but there are many more.

Holistic eye care is looking at the whole person and understanding why they may develop a specific eye condition or symptom. A Holistic Optometrist will work together with you and your team of medical professionals to uncover the root cause of your condition. Giving you the tools to help overcome your symptoms

with the goal of minimizing long-term use of eye drops or other pharmaceuticals that could just be masking a symptom of a chronic condition.

Now, let’s talk about one of the most serious eye conditions a person can develop: macular degeneration. Macular degeneration is a disease that affects the central part of the eye, known as the macula, responsible for detailed vision. The blood vessels that supply oxygen and nutrients to the macula are very fragile and, when damaged, can cause severe vision loss. Once these vessels are damaged, it is very hard to reverse that damage, so prevention is very important for macular degeneration.

As mentioned, there is a genetic component to macular degeneration, but poor lifestyle and nutrition habits often make it worse. The number of people with macular degeneration skyrocketed in the 20th century and has shown no signs of slowing down. As we have turned to foods of convenience that are processed and provide little to no nutritional value, our health has declined, and more people have developed macular degeneration as a result.

If you live an unhealthy lifestyle, different parts of your body will start to break down. For many people, that breakdown happens in the form of diabetes or even a heart attack. For others, that first breakdown happens in the eye in the form of macular degeneration. If you are genetically predisposed to macular degeneration already, you are more likely to see that breakdown of health happen in the eye first.

So what can we do? Prevention is the best medicine. Living a healthy lifestyle with proper nutrition is one of the best ways to prevent eye diseases like macular degeneration. One of my favorite books is The Blue Zones by Dan Buettner. In this book, he talks about the lifestyle and nutrition habits of five places around the world he calls Blue Zones, where a higher percentage of people live to be 100 years or older without chronic health conditions. His books have become so popular a new Netflix series just came out centered around this concept. If you haven’t already, read one of his books and learn how to live the same lifestyle as the centenarians in the Blue Zones. Everyone has different opinions about proper diet and nutrition, but I believe following the lifestyle of someone who has lived over 100 years is a great place to start.

While lifestyle and nutrition are some of the most important ways to prevent macular degeneration, what can be done for those who already have it? Currently, the only treatments available are supplementation and eye injections, reserved for more severe cases. However, some promising research has been done recently that shows that 670nm red light can improve the visual function of those suffering from macular degeneration. More research needs to be done to confirm this, but we already know that red light has many other health benefits, and it would be wonderful to add vision improvement to that list.

One of the best ways to absorb red light into your eyes safely is to take a walk in the morning or evening around sunset. These two times of day are when red light is the most prominent from the sun and when the sun is much less likely to damage your eyes during these times. You want to do this without sunglasses on so that you are not blocking out the beneficial red light. Never look directly into the sun, but being outside at these times benefits your eye health and overall wellness.

Neurofeedback is a non-invasive, drug-free therapy that uses continuous, real-time data from a QEEG brainmap to help children reduce symptoms and improve function by re-training their brainwave habits.

QEEG Neurofeedback is one of the most powerful and safe tools and is proven to last years after treatment.

NeuroSource is your Brain Training Team with over 30 years experience!

Dr. Walley is the owner of Collierville Vision Center and Collierville Vision Therapy. He specializes in Vision Therapy and Holistic Eyecare, helping children and adults with strabismus, amblyopia, and other eye problems that interfere with vision and learning through vision therapy. As a Holistic Optometrist, he also helps his patients prevent eye disease through lifestyle and nutrition.

For more information, follow him on Instagram @colliervillevision or his website Colliervillevision.com.

By Frederick M. Azar, MD

Pickleball Got You In A Pickle?

Five Most Common Pickleball Injuries and How To Avoid Them

Common injuries in Pickleball can vary in severity and affect different body parts. Here are five of the most common Pickleball injuries and how to prevent them:

ANKLE SPRAINS: Ankle sprains occur due to sudden twists or rolls of the ankle during quick lateral movements. To prevent ankle sprains:

• Wear proper court shoes with ankle support.

• Strengthen ankle muscles through exercises like calf raises and resistance band work.

• Focus on proper footwork and technique to avoid awkward movements.

TENNIS ELBOW

(LATERAL

EPICONDYLITIS): Tennis elbow is an overuse injury causing pain on the outer part of the elbow. It can result from repetitive motions like swinging the paddle.

• Warm up thoroughly before playing.

• Use proper paddle grip and technique to reduce strain on the elbow.

• Strengthen forearm muscles through specific exercises.

• If pain persists, rest and consult a healthcare professional.

ROTATOR CUFF INJURIES: Rotator cuff injuries can occur due to overhead motions and repetitive swinging actions in Pickleball.

• Warm up your shoulders before playing.

• Engage in shoulder-strengthening exercises to support the rotator cuff.

• Maintain proper form during serves and overhead shots to avoid overloading the shoulder joint.

• Incorporate rest days and avoid overuse of the shoulder muscles.

KNEE INJURIES: Knee injuries, such as strains, ligament issues, or meniscus tears, can result from quick changes in direction and impact.

• Focus on lower body strength training to support knee stability.

• Use proper footwork to reduce excessive stress on the knees.

• Consider wearing knee braces if you have a history of knee problems.

• Avoid sudden pivoting movements that can strain the knees.

BACK STRAINS: Back strains can occur from incorrect posture, bending, or twisting motions during play.

• Maintain proper posture and body mechanics during shots.

• Engage in core-strengthening exercises to support your back.

• Warm up and stretch your back muscles before and after playing.

• Listen to your body and take breaks if you feel strain or discomfort.

Additional Tips for Injury Prevention:

• Proper Warm-up and Cooldown: Always start with a warmup to prepare your muscles for activity and finish with a cooldown to prevent stiffness.

• Cross-Training: Engage in a variety of exercises to build overall fitness and avoid overuse injuries.

• Stay Hydrated: Proper hydration supports muscle function and overall performance.

• Balanced Playing: Choose games and opponents that match your skill level to avoid pushing yourself too hard.

• Listen to Your Body: If you feel pain or discomfort, don't ignore it. Rest and seek medical advice if needed.

• Professional Guidance: Consult a sports medicine physician for personalized advice and injury prevention strategies.

Remember that while taking precautions can significantly reduce the risk of injuries, accidents can still happen. If you sustain an injury, it's important to rest, seek appropriate medical care, and follow a rehabilitation plan to recover effectively.

For more information, visit Campbellclinic.com or call 901.759.3111.

Frederick M. Azar, MD, is an orthopedic surgeon specializing in sports medicine in Memphis, Tennessee. He is Chief of Staff at the Campbell Clinic and Professor and Director of the Sports Medicine Fellowship program in the University of Tennessee-Campbell Clinic Department of Orthopaedic Surgery & Biomedical Engineering.

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 for 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.

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

• weak pelvic floor muscles

• painful sexual intercourse

• 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.

Rejuvenate Your Skin Using Your Own Platelets

Cellenis™ Derma Platelet Rich Plasma treatment (Cellenis Derma PRP) is an injection performed by a medical provider that uses your own platelets to provide volume and collagen stimulation to your skin without traditional fillers and with minimal downtime. By injecting your own plasma into areas of need, you are provided an extended release of growth factors in your skin, including collagen (provides lift), fibrin (improves texture), and elastin (increases elasticity). The natural presence of these factors decreases with age, so by introducing them back into your skin via platelets, a natural, youthful appearance is achieved in the skin. Cellenis Derma PRP treatment is an alternative to traditional dermal fillers. Using your own cells, also known as autologous cells, significantly minimizes the risk of adverse reactions. In addition to being safe and natural, this procedure provides the highest possible concentration of platelets, causes low inflammatory response, and is quick, simple, and predictable.

Cellenis Derma PRP has been used in over 1 billion procedures worldwide, addressing common aging concerns such as hair thinning or loss, wrinkles, lines, sun damage, acne scarring, stretchmarks, and post-procedure wound healing.

What is platelet-rich plasma?

Platelet-rich plasma consists of two components: the liquid portion of the blood, known as plasma, and platelets, a type of blood cell that functions to facilitate healing throughout the body. Platelets are known to help clotting occur during the wound healing process, and they also contain growth factors that can trigger cell reproduction and stimulate tissue regeneration and healing in the area in which they are applied. Therefore, platelet-rich plasma contains more platelets than your normal circulating blood, meaning it is rich in growth factors and healing agents.

Platelet-rich plasma is derived from the patient’s blood by taking a sample and then “spinning” the blood sample on a device called a centrifuge. The centrifuge functions by spinning the blood sample at a very high speed, which allows the substances within the blood to separate based on how heavy they are. After spinning, the clinician can remove all components of the blood except the platelets and the plasma. What is left is plasma that is densely concentrated with platelets.

What To Expect?

New patients are first advised to consult their medical provider to ensure that Cellenis Derma PRP is right for them. The skin is cleaned and prepared during the procedure, and blood is drawn. The blood sample is then spun through the centrifuge, and your own platelet-rich plasma is returned. Your specialist will determine the best sites for injection for the desired results. Then the plasma is injected — easy as that!

Cost?

Pricing varies depending on individual patient needs.

Cellenis Derma PRP is currently offered at three medical aesthetic clinics in the Memphis area. To learn more about Cellenis Derma PRP or to schedule an appointment, visit:

• G lo Medical Aesthetics

Glomedmemphis.com

• De La Belle Wellness & Spa Delabelle.net

• McDonald Murrmann Center for Wellness and Health

Mmcwh360.com

before immediately after

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

By Beth Nickel, Aesthetic Consultant

Reduce Underarm Sweat & Odors with Miradry

What is Miradry, and how does it work?

Miradry is an FDA-approved treatment that permanently and significantly reduces underarm sweat and odors. It’s a unique device that delivers thermal energy, which safely heats and destroys the sweat and odor glands. If you sweat excessively, two treatments are recommended to achieve maximum benefits.

What can I expect during the procedure?

We will first numb the area with lidocaine so the treatment is painless. However, there is some soreness to be expected afterward. We recommend no heavy lifting or strenuous exercising for three to five days after the treatment.

Are the results immediate?

Yes, and permanent.

Don’t I need sweat glands?

Yes, you do, and your body will still be able to cool itself just as effectively after this treatment. Only 2% of your body’s sweat glands are in the underarm area — hard to believe, I know. The treatment will not cause an increase or a decrease in the other 98%.

Do I have to sweat excessively to qualify?

Definitely not. Some people no longer want to wear deodorant, and this is a great option for them as well. If you sweat mildly, you’ll likely need only one treatment instead of two.

What are the side effects?

Some localized soreness and swelling will occur in the days following each treatment. Short-term altered sensation in the underarms can also occur.

How long does it last?

Once the Miradry treatment eliminates the sweat and odor glands, they’re gone for good.

Does insurance cover it?

Not usually, but we recommend that patients with hyperhidrosis self-file to see if their plan will reimburse them. In addition, we do accept HSA card payments.

What is the cost?

Each treatment is $2700. Mention this article and receive the second treatment free.

By Lucy Modzwelewski

Photo by Tindall Stephens

Triathlete, Veterinarian, and Supermom: Lacey Rush's Journey to the IRONMAN World Championship

The Half IRONMAN Worlds is perhaps one of the most elite races a triathlete could dream of competing in, and only the best of the best qualify. This past August, thousands of triathletes traveled across the globe to Lahti, Finland, to swim 1.2 miles, bike 56 miles, and run 13.1 miles.

Among these roughly 6,000 participants worldwide was Memphis’ very own Lacey Rush: a 38-year-old accomplished triathlete, practicing veterinarian, and mom to three children under the age of 10.

Although Lacey was a huge triathlete before she had kids, she took a step back after giving birth. However, her husband sensed that she needed to return to her passion, so he signed her up for the Memphis in May triathlon in 2017.

Lacey credits him with restarting her triathlete career and helping her to rediscover herself.

Lacey qualified for Worlds when she competed in Half IRONMAN Chattanooga last September. She was excited to qualify, as a testament to her hard work, and because the competitive triathlon landscape makes it easy to fall into the comparison trap.

“So many of the people I’m around at these races don’t have children and are showing up with their $15,000 bikes,”

Lacey explains. “As a parent and working professional, it can be tough to look at your competition and not compare yourself to them because you just don’t have the same amount of time to dedicate to training.”

Nevertheless, Lacey has never let her busy life keep her from competing — she just trains smarter.

When gearing up for Worlds, Lacey knew her training had to be intentional and impactful due to her busy schedule. She worked closely with her coach, Dale Sanford, at BPC Performance to train for roughly 13-14 hours per week, sometimes swimming at 4 a.m. and biking at 9 p.m. No matter the time of day, Lacey was committed to getting her workout in.

She made a point not to look ahead at her entire training schedule or worry about her upcoming workouts. She just focused on crushing her current session. She describes herself as highly selfmotivated, and when the motivation wasn’t there, she had to keep her end goal at the top of her mind: crushing it at Worlds.

After weeks of rigorous training, Lacey departed for Lahti on August 20, traveling nearly 5,000 miles to showcase her hard work on the Worlds stage.

“Training for Worlds isn’t all that different from a typical race, but the

atmosphere is so different once you arrive,” Lacey says. “The competition is on another level, and you want to do the craft justice when you’re out there. I mean, you can’t climb higher than Worlds.”

Competing amongst world-renowned triathletes who are heroes to her was a surreal experience. Although she didn’t have the best race she had hoped for the day of, she was proud to be there and finish strong, especially as a female athlete.

“I’m a huge supporter of female athletes, and as a working mom, I was just so proud even to be there,” Lacey says emphatically. “It’s important for women to know that we can and should be able to do something we can enjoy.”

“It’s important for women to know that we can and should be able to do something we enjoy.”

By Lucy Modzwelewski

Photo by Tindall Stephens

Recovery and Resilience: Raquel Capocaccia’s Return to Running

Raquel Miranda Capocaccia, 34, a mother of three, has been an avid runner for nearly ten years. When she faced a terrifying health scare last year, she was confronted with potentially losing her running career — and perhaps even her life.

Today, Raquel is thriving. She has run 250 miles this year and walked another 235 and is training for a half marathon thanks to her dedicated doctors and an outpouring of support from her loved ones, but mostly, her success is due to her commitment to recovery and her willingness to not give up on herself.

In the spring of 2022, Raquel was training for the Germantown Half Marathon and noticed slight hip pain during her long runs toward the end of her training. Assuming it was a running injury, she pushed through the discomfort and ended up competing in the race but PRing.

However, the discomfort became more painful and harder to ignore by mid-April, so she headed to Campbell’s Clinic for physical therapy. After weeks of therapy, the pain had gotten a LOT worse, so, after rounds of MRIs, the source of Raquel’s pain was finally revealed: a tumor at L4-L5 on her spine that was pressing on a nerve and that, due to its location, could not be biopsied easily.

Raquel was referred to Semmes Murphey Clinic for treatment, where a dedicated team of doctors worked to perform many tests to determine how to remove the tumor and to try and pinpoint the type of tumor and how many she had.

One thing they knew for sure was that Raquel would need to undergo surgery to remove the tumor and to answer the looming, dark cloud of a question: was the tumor cancerous?

The uncertainty during this time was nearly unbearable. “My youngest wasn’t even 15 months old at the time, and I had never had surgery before,” Raquel explains. “Worst case scenario is that it’s cancer, and second-worst case is that my spinal disc was permanently compromised, meaning an end to running and a life of discomfort.”

After grueling months of testing and waiting, Raquel underwent surgery in August 2022 and awoke to the best possible news: the tumor was out, wasn’t cancerous, and hadn’t comprised her spinal disc. Recovery was possible, but it wouldn’t be easy.

Although Raquel was nervous about tackling the recovery process, she knew she had to give it her all, not only for herself, but in honor of her coworker Liza Fletcher, a fellow runner who passed away shortly after Raquel’s surgery.

“I knew I owed it to her to try to run again when I was cleared because she couldn’t,” Raquel says. “I knew there would have been no one more encouraging of me getting back into running.”

When Raquel headed to physical therapy eight weeks post-op, she declared that she would be completing a 5K during St. Jude Memphis Marathon Weekend — three months later.

Raquel accomplished this goal thanks to her dedication and unwavering commitment and is ready to continue setting personal records and making the most of her running career.

Her biggest takeaway from this experience? “If you have the capacity to try and recover well, put in the effort. It’s worth it.”

“If you have the capacity to try and recover well, put in the effort. It’s worth it.”

By Amanda Tompkins

Photo by Tindall Stephens

Choosing Life: Mother and Daughter Slay Impossible Odds

We are told to brush our teeth, clean our room, look both ways before crossing the street, get annual exams, eat right, exercise, get enough sleep, and stay hydrated. But even when we do “everything right,” things beyond our control can come from nowhere, turning our managed world into a spiraling catastrophe.

It was 2001, and Sharon Hawkins was doing everything she was supposed to do, including routine physicals and screenings. She was enjoying a beautiful moment on a college site visit with her daughter when she received the call. “I need you to call me. We see something strange on your mammogram.” Sharon’s normal, fast-paced life with two teenage children, a stable job, and a loving husband came to a sudden and screeching halt.

When they found her tumor on a routine mammogram, it was less than one centimeter. She quickly underwent an initial biopsy and a lumpectomy one week later. Within a few weeks of her diagnosis, she was declared cancer-free. But that was only the beginning.

Around the same time, Sharon’s cousin shared that she had stage 3 ovarian cancer and informed her it was due to a highly inheritable mutation in the BRCA genes they shared. Sharon’s attention immediately turned to her daughter, Amanda.

Amanda Sanders, a nurse, was 27 years old when it was confirmed that she, too, had the mutation, leaving her with a 97% percent chance of acquiring breast cancer in her lifetime.

Faced with a brutal truth, Amanda accepted that she would need extremely conservative monitoring, not for IF she would develop cancer, but WHEN. The bi-annual MRIs and screenings were mentally and emotionally grueling. “I was always thinking, ok, is this the time I am going to have cancer?” Amanda’s anxiety grew increasingly more unbearable. In 2015, at 31, Amanda and her husband made an impossible decision. Not wanting her children to see her go through cancer and to end the anguish of constant monitoring, she underwent a double mastectomy with reconstruction, turning her chances upside down with a 97% chance of NOT getting breast cancer.

But her journey was not over. Between 2015 and 2021, Amanda endured a total of nine surgeries as a result of complications following her initial procedure. “Many people would say I am brave, but I wouldn’t categorize myself as that. I would say I’m stubborn.” Amanda was not going to let cancer, surgeries, or doctor appointments direct her life. Alongside all of this upheaval, she was working and going to school while raising two children. She has been a nurse since 2007 and, in 2019, earned her master’s degree as a nurse practitioner.

In describing her daughter, Sharon stated, “I think what’s notable here is her perseverance.”

As a healthcare provider, Amanda recognizes that the emotional impact of disease on patients and their families is often under-emphasized in traditional medicine. She understood the physical components of her situation but was unprepared for the impact the journey would have on her emotionally. She now uses the perspective she gained from her experience to prioritize her patient’s emotional and mental needs.

In May 2023, Amanda opened her private practice, BodywoRX Health and Wellness, in Arlington, TN, where she specializes in holistic medicine. Her services include testosterone replacement, vitamin injections, dietary counseling, and overall health and wellness. In addition to running her practice, she works part-time at a local aesthetics clinic.

Sharon and Amanda continue to receive their annual exams and live healthy lifestyles. Sharon loves to workout with lowimpact exercises 3-4 times per week and considers walking a staple in her life. At a recent appointment, Sharon celebrated 22 years cancer-free. Amanda stays active and enjoys running, HIIT, and weight lifting.

Even in a world trying to do “all the right things,” no one is immune to the blunders of the body. However, through routine scanning and preventative measures like the ones Sharon and Amanda embraced, early detection and proactive measures can be exploited, saving lives and allowing survivors to truly live.

MEMPHIS FIT

By Shlomit Ovadia

Photo by Tindall Stephens

Remaining Positive & Active Post-Treatment

As a retired teacher with over forty years in the education system and a lifetime of farm-to-table eating, Allean Neal, 69, has something to teach us all about health and mindset.

Her value for homegrown food was instilled at an early age, having grown up on Memphis family farmland where they harvested all sorts of produce, including peas, okra, cucumbers, tomatoes, corn, and sweet potatoes — preparing food for the winter months through freezing, canning, and fruit preserving.

“I don’t think of it as a diet but as a way of life.”

Having taught kindergarten through 12th, with experience in special education and literacy coaching, Allean was ready to retire in 2017. Yet, her routine August mammogram led to an unexpected HR2+ breast cancer diagnosis.

“You just got to deal with it,” Allean told me, her voice light and hopeful.

Upon returning to work that fall, Allean underwent a lumpectomy in addition to chemotherapy from October to February, receiving treatments on Fridays so she had the weekend to recover before the next school week began.

While the final round of treatment, five days a week for over six weeks, was most grueling, the mom of three and grandmother of three still gushes with gratitude about the support she received from her family, including her husband Clarence and daughter-in-law, a physician, who flew in from Tallahassee, Florida, to accompany her to most treatments.

“Baptist has been wonderful,” she says of her experiences with the staff, oncologists, surgeons, and THRIVE.

THRIVE is the hospital’s cancer support group offering nutrition, fitness, mindfulness, spirituality, and group wellness classes, seminars, and Zoom sessions to help patients better understand and navigate their diagnoses. The program also informs participants of new and ongoing clinical trials, provides financial support and genetic testing, and provides guidance in sharing the news with family. It is designed for all ages and stages of cancer, from diagnosis to life post-treatment.

To stay active and cheerful, Allean attends the Women Run Walk Memphis Program & 5K, a group of 100 inspiring ladies who meet every Monday from 6:30-7:30 p.m. at Hope Presbyterian Church and train for eight weeks. Upon graduating, the women qualify to join countless 5Ks around town.

The ladies are fitted with discounted gear and given coaching tips by a rotation of local establishments, and this year’s is Grivet Outdoors.

“What I like about the group is that they motivate you. Everyone is so positive and upbeat. They’re nice people who are willing to do anything to help others.”

After recently losing 17 pounds following a plant-based diet, Allean refers to the Intermittent Dieting book, using their recipes as inspiration while remaining more relaxed about the timing of meals.

“I like the fact that it has variety,” she shares about her emphasis on consuming a balanced diet that incorporates different vegetables, herbs, and spices, much of which are homegrown.

“I feel great. Eating healthy changes your life because you feel better, look better, and your mental capacity is better.”

“It’s hard, but it’s doable. Some people are determined to get through it; that’s me. I’m determined to get through it.”

Runsignup.com/Race/TN/Cordova/ WomenRunWalkMemphis

Baptistcancercenter.com/patient-guide/ thrive-survivorship-program

“I don’t think of it as a diet but as a way of life.”

Eat Like an Athlete: Stud Muffins Coming to Cordova

A popular Mississippi-based meal-prep business is breaking into the Cordova market this fall. Run by entrepreneurial couple, Trey and Molly Jolly, Stud Muffins seamlessly blends Trey’s collegiate athlete background in exercise and meal prep with Molly’s experience in family-run, large-scale catering that focuses on indulgent flavors.

The concept initially began as an experimental effort for the couple to connect by sharing healthy and delicious meals that accommodated Molly’s palette while honoring Trey’s health and fitness goals.

“We were trying to navigate what we could eat together, so we went from there with making healthy recipes by substituting ingredients.”

Through trial and error in Molly’s grandmother’s commercial kitchen space and several words of encouragement from peers, Stud Muffins expanded almost immediately upon launch.

“We came from the small town of New Albany, Mississippi, with no other healthy options,” Molly explains.

Photo by Tindall Stephens

They began by publishing weekly menu options on Facebook and eventually created a website when orders picked up.

The couple soon relocated to DeSoto County, where Trey had accepted a job offer with BASE Sports Performance’s training program.

To keep up with that and wholesale demands, Trey and Molly now both work full-time for the business, having opened their first retail front this past April.

Between catering partnerships with several University of Memphis’ sports teams and the volume of Memphis-based clientele ordering meals through their e-commerce platform, Stud Muffins is expanding to open a second storefront and accompanying commercial kitchen in Cordova in the coming months.

Meals are geared towards everyone, from the most seasoned athlete to the busy working professional wanting to stay in shape.

“We have a variety of balanced meals, such as American cuisine, fiesta style, and Asian-influenced. People seem to love having different options.” Popular dishes include Buffalo Chicken Quesadilla and Molly’s favorite, Cajun Shrimp Pasta. Their rotating macro-friendly meals have options for everyone, including low-carb and high-carb, high-protein meals, and cater to allergies and dietary restrictions like gluten-free and diabetic.

“The main driving factor of what we do is showing that healthy food doesn’t have to be bland,” making it easier for everyone to enjoy healthy meals that don’t compromise taste.

With options for sides, desserts, and grab-and-go snacks to tack onto your order, clients can stay fueled throughout the week.

“Definitely, the most meaningful and joyful thing for me is when people enjoy our food. There is nothing better than working hard and long hours and then getting a text, email, or comment saying that this is the best food they’ve ever eaten.”

Follow Stud Muffins on Instagram to get notified of their official Germantown Parkway store launch date— IG: @studmuffins.20

You can place weekly orders online between Tuesday-Friday: Studmuffinsonline.com.

Teresa Hall Franklin, married mom of 3 and successful private practice psychotherapist, has transformed her connection to health, empathy, and nutrition through a lifealtering battle with breast cancer.

“I love helping my clients transform negative cognitive and behavior patterns as they become the best versions of who they’re meant to be,” of her 21 years’ experience in the mental health industry. Her psychotherapy practice specializes in mood disorders, anxiety, grief, and couples counseling.

She recently created a cancer-support meet-up group, upon receiving her own diagnosis.

Finding Life During Cancer

“I wanted to do something to give back to that population. It’s one of my pride and joys.”

Diagnosis

Teresa had been routinely receiving diagnostic ultrasounds and mammograms for over 2 decades, due to having fibroid cystic breasts, the tissue of which is thicker and makes it difficult to locate tumors.

In December of 2020, Teresa recalls showering and feeling a sore and tender spot under her left underarm, “I immediately knew what it was. I thought, okay, it’s time to gear up for battle and fight for my life.”

By the time she secured a doctor’s visit after the holidays, the mammograms showing a 2B stage, HER2 Positive diagnosis came as no surprise.

They immediately began chemotherapy and infusions, with plans for Teresa to undergo a double mastectomy surgery in which both breasts are removed and replaced with temporary expanders that stretch the tissue to make room for implants.

Between 6 rounds of chemotherapy from February 2021 to June 2021 and a staph infection that offset the entire breast replacement process, Teresa still reflects on her experience with gratitude.

Photo by Tindall Stephens

“I feel like I had the dream team of physicians. I felt completely cared for and comfortable with the treatment plan,” of her attending doctor entourage: Dr. Sonia Benn at West Cancer Center, Dr. Sonia Alvarez of the University of Tennessee’s Health Sciences Plastic Surgery Department, and Dr. Ashley Hendrix at Regional One, the latter of whom helped Teresa receive Paxman Scalp Cooling for hair retention. The method works by freezing hair follicles so they enter into a dormant period, preventing damage and assisting with regrowth.

“The cancer journey is very tough emotionally and physically, so you want to hold onto whatever identity you do have as best as you can.”

Lifestyle Factors

A few alterations to Teresa’s already-healthy pescatarian diet included replacing bottom-feeder seafood options like catfish and tilapia with nutrient-rich salmon for its omega fatty acids, several daily servings of cruciferous veggies, and hydrating with electrolytes.

“[Eating this way] certainly did help me,” in keeping her body strong during treatment.

At-home Youtube yoga videos (@YogawithAdriene) and plenty of stretching helped Teresa counteract the muscular atrophy that chemotherapy inflicts on the body.

“I would push myself each day, not too hard, but a little further than the day before.”

A daily meditation practice and prayer to stave off negative thoughts and cancer stories swirling around internet spaces also proved beneficial.

Now, Teresa attends classes at Better Bodies Yoga and takes short walks around the neighborhood.

She shares that striving to live a normal life throughout the entire process was crucial: working, exercising, engaging with family, and traveling “way more than I probably should have,” she chuckles while recalling family expeditions to the U.S. Virginia Islands, Tampa, and Houston.

“So many people wait until cancer is over to live; my goal is to help people find life during cancer.”

Gotangermanagement.com

To join their cancer support group:

8500 Walnut Grove Rd, Room 222, 12-1:30 pm every Thursday

Join virtually via Zoom: ID# 7098436955

See Better Without Surgery

Vision is a lot more than 20/20 eyesight. We specialize in vision therapy for all ages.

Vision therapy includes guided vision exercises that allow individuals to overcome vision impairments that impact their everyday life.

Vision therapy trains the brain and eyes to function together properly. It enhances eye teaming, eye tracking, and eye focusing.

For more information call 901.853.8180 or visit colliervillevisiontherapy.com

to School Back to School

Special

By Tomia Lane

Empowering Futures Five Transformational Years with Girls on the Run Memphis

Photo by D'Angelo Connell

Left to Right: Jade Ray, Camden Butler, Presley Butler, and Julie Campanaro

In a time when young girls often grapple with self-doubt and insecurity, a special program is rewriting the script for empowerment. Girls on the Run Memphis is a guiding light for girls seeking inner strength, and it owes much of its magic to dedicated volunteer coaches. Among these inspiring mentors is Coach Jade Ray, who shares a special bond with one participant, 13-year-old Presley Butler. Their relationship is a testament to the transformative power of this initiative.

For two years, Presley has been under Coach Jade’s wing. It’s been a journey marked by personal growth, shared laughter, and life-changing lessons for both.

“She’s just a great coach, a great person in general. She’s always there to ask me how my day was. She gets me. She’s very motivating and inspiring,” Presley said.

Jade’s involvement began with her employer, AutoZone, a Girls on the Run Memphis sponsor. As an internal communications specialist, she had a hand in helping to get the word out about coach recruitment for the program. She shares head-coach duties with Julie Campanaro for the Shelby Farms Park team, training third- through eighth-grade girls every week for two hours.

Girls on the Run Memphis provides a 10-week after-school program focusing on physical activity at various locations across the Mid-South, including public and charter schools and community sites. Shelby Farms is a community site that draws girls from neighborhoods all over the city and meets on weekends.

Participants build competence, confidence, character, empathy, positive connections, and a sense of community. Trained volunteer coaches lead each session, culminating in a 5k event that fosters achievement and goal setting.

Uplifting Girls, One Step at a Time

For these coaches and their participants, Girls on the Run is more than just an after-school running program — it’s a safe haven.

“We can pat ourselves on the back knowing we’ve created a circle where they feel comfortable enough to express themselves,” Jade said.

The program has been a beacon of hope for parents like Diane Butler.

“I think what makes the Shelby Farms site so special is that it includes girls from all over the city that my girls would never meet if it weren’t for Girls on the Run. It’s very diverse. Even the coaches come from all different walks of life,” Diane said.

Both her daughters, Presley and 9-year-old Camden, are returning program participants.

“It’s a space where we can express ourselves. I feel loved and safe. I feel connected and have people I can talk to if I have a bad day. We’re all like sisters,” Camden said.

Since joining, Diane says both girls have really come out of their shells. Presley has become more of a leader and takes time to encourage the other girls. She hopes to be a junior coach once she’s old enough. Junior coaches are high school volunteers aged 16-18 who support the adult coaches and mentor the team.

“When I first started, I wanted to be the fastest on the team or the captain, but that’s not what it’s about. It’s about growing as a team and learning as a team. Since joining, I’ve learned to be a better friend, person, and runner,” Presley said.

At the core of Girls on the Run Memphis lies a holistic approach that equips each girl with vital life skills that empower them to resolve conflicts gracefully, extend a helping hand to those in need, make decisions that shape their destinies, navigate the roller coaster of emotions, forge meaningful connections, and cultivate habits that nurture their overall well-being.

The program intervenes at a critical stage of life, nurturing young girls’ confidence when society often challenges it. Coach Julie cites bullying and body shaming as two major issues always on the coaches’ and girls’ minds. To combat that, the coaches promote confidence-building and emphasize embracing their differences.

“These girls are going through such a tough time, and this is a safe space,” Julie said.

Shaping Tomorrow’s Leaders

Since its inception in 2018, Girls on the Run Memphis has brought its social and emotional skill-building program to 1,300 girls at approximately 22 program sites. The U.S. Surgeon General even cited it as a resource that addresses the nation’s mental health crisis among children and adolescents in a public health report earlier this year.

As the organization celebrates its fifth anniversary and the incredible journey it’s been on to get there, program leaders eagerly anticipate the transformative impact that lies ahead.

“I want to see it grow into neighborhoods that don’t have it. It’s all about the support — the outreach, the coaches, the availability — that would allow us to expand. Our programs have the potential, but we don’t have the support yet,” Jade explained.

In its mission to ensure inclusivity for all girls, the program relies on registration fees, donations, sponsorships, and other support, enabling financial assistance to be available for qualifying families. It’s this very need that fuels Jade’s and Julie’s hope for expansion.

“I would love to see us get more sponsors and grow beyond the facilities that we have now. I would love to expand into more areas in the vicinity of Memphis and farther. I feel like there is such a need,” Julie said.

To learn how you can get involved or stay connected with Girls on the Run Memphis, visit GOTRmemphis.org.

Photo by D'Angelo Connell

Beer & Fitness: The Moderation Game

When it comes to balancing health and happiness, group exercise instructor Mary Catherine King shows us that you can enjoy indulgences guilt-free while still reaching fitness goals, all while fostering community connections along the way.

Upon moving to Memphis in 2017, Mary Catherine juggled a fulltime mental health therapist role, bartending at WISEACRE Brewing, and staying active in health spaces with multiple HIIT or spin classes at the YMCA every week.

“It helped me connect and find more friends in the area, and it is how I’ve met some of my closest friends. It’s a quick and easy way to meet people.”

Eventually, the YMCA instructors invited Mary Catherine to join the team, which led her to acquire her Les Mills certifications in BodyPump, a low-weight, high-rep weighted bar class, and BodyCombat, a cardio-kickboxing class.

“I’m already here doing what I love. Why not get paid for it!”

She teaches an average of six weekly classes across a rotation of locations, including the Germantown Athletic Club and East Memphis Athletic Club, Memphis Jewish Community Center, Kroc Center, and the Church Health and Nuber YMCAs.

Bartending at WISEACRE was another social avenue that allowed Mary Catherine to share her enthusiasm for beer.

“I absolutely love the craft of it, the taste of it, the hard work that goes into making it. It’s very interesting to me,” she divulges.

SHIFTING GEARS

When juggling three jobs was too much, Mary Catherine decided to hang up her mental health therapist hat in 2021 and transition to a full-time position at WISEACRE Brewing Co. as Operations Coordinator.

“I reached a point where I felt that my passion to help others was not as fulfilling as it once was as a therapist.”

Shifting her focus to devote more time to energizing activities has helped the socialite carve out her path in life while avoiding burnout.

“Part of that included participation in and enjoyment of other activities and crafts I love for mental wellness."

As one of Memphis’ four official beer sommeliers (called a Certified Cicerone), we trust Mary Catherine’s judgment when she says WISEACRE’s Tiny Bomb “is the best pilsner there is and an easy-to-drink beer in its natural form.”

It might surprise readers that WISEACRE’s variety of other light beers makes “it possible to enjoy craft beer and still maintain fitness.”

To stay in shape while enjoying the company of others, Mary Catherine takes other fitness classes with friends, and together, they’ll grab lunch or dinner and drinks afterward at one of their favorite spots in town, like Global Café or Crosstown Brewery’s rotating food truck scene.

She also frequents Mindbodyhaus regularly for their Hot Power Vinyasa yoga and Pilates classes for an added layer of fun and community.

Rather than counting calories, Mary Catherine’s all-around approach to nutrition focuses on consuming enough fruits, vegetables, and proteins “to support my body as much as I can in addition to exercise,” plus her 100-ounce water daily hydration goal.

Mary Catherine feels most alive and in her element in the fastpaced, high-energy, fun environments that now comprise her work, wellness, and friendship spaces.

“To me, group fitness creates accountability and a sense of belonging and is a great way to be there for each other to stay healthy.”

IG: @m.cat.king

“To me, group fitness creates accountability and a sense of belonging and is a great way to be there for each other to stay healthy.”

By Shlomit Ovadia

SelfExpression with Grace

As an avid runner, yogi, musician, and creative spirit, Kathleen Weatherford learned the true value of balance when she decided to leave the corporate world and carve her own path, creating jewelry that tells a story to empower its wearers.

Towards the end of her 15-year stint working in commercial insurance, Kathleen discovered the joys of jewelry-making. She found it to be a grounding form of selfexpression.

“The art of it created a space for relief and therapy. You had to have precision, mindfulness, and engagement.”

Soon enough, people began commenting on her jewelry and asking where they could purchase it, leading the trendsetter to launch her side gig, Vice by Kathleen.

The hobby became an income source, and the brand was mostly a statement about being bold and feminine. It consisted of statement pieces such as plunging necklaces and long earrings that were lightweight in feel and material despite their appearance.

Kathleen shares how her husband Heiskell encouraged her to continue following her passion — once expressed through music, now through jewelry creation — to have the inspiration for making this career shift.

“Heiskell entirely shifted my world into perspective.” Through a conversation about values, Kathleen said, “I realized it was more important to me to have fulfillment over success. There was a different balance needed.”

Photo by Tindall Stephens

Soon after, Kathleen took the entrepreneur plunge, transitioning out of corporate America and fully into the craft of jewelry-making under Grace by Kathleen Weatherford, Vice’s new name.

“To get to the next level of life, life demands a different version of you,” the jeweler explains of the company’s rebranding. “The fulfillment is in the grace of being present and purpose-filled with every impact.”

Every piece sold by Grace tells a story, with different collections aiming to inspire people to be authentic and live every moment with meaning and intention.

Kathleen works with various materials, from repurposed metals to gold, sterling silver, brass, bronze, and copper. She pre-makes parts and then gives clients the opportunity to customize their pieces with accessory charms and layering options.

“There is an honest vulnerability with creativity,” something Kathleen intuitively has been expressing for years through writing music, singing, and movement.

In addition to their storefront in the Broad Arts District at 454 N Bingham, which can be visited by appointment or during their monthly pop-ups, Grace by Kathleen Weatherford makes appearances at different trade shows and boutiques nationwide.

Traveling gives Kathleen an opportunity to explore new places by jogging her way through the cities for an added layer of activity.

“Mental health is extremely important for me, especially the physical element.” To stay fit, body and mind, Kathleen takes power Vinyasa flows at Hot Yoga Plus in East Memphis as well as runs on gravel trails around town, plays tennis, and bikes with her 8-year-old son, Payton.

www.instagram.com/gracebykathleenweatherford

To order online: gracebykw.com IG: @gracebykathleenweatherford

“There is an honest vulnerability with creativity”

Ride to Rosemary Brotherhood Beyond Biking

The Ride to Rosemary fundraiser for West Cancer Center started thirteen years ago as a therapeutic bike challenge for a group of nine friends. Today, the ride has grown to nearly 70 men with a brotherhood bond that carries through their day-to-day life, on and off their bikes.

In 2010, Chuck Bolton was going through a hard time and struggling with his mental health. He decided to ride his bike from Memphis to Rosemary Beach, Florida, as a mental and physical challenge to help him unplug and find inner peace. While he initially planned to make the trek alone, a group of friends that had become Chuck’s

support system chose to join him on the 525-mile journey. This first ride set the groundwork for what is now synonymous with the Ride to Rosemary group — a physical challenge, yes, but more importantly, a brotherhood rooted in love, support, and friendship that far surpasses the five-day bike ride.

By Zoe Harrison

Photo by D'Angelo Connell

As Chuck puts it, “Facing a dark or difficult time in life is an invitation for us all to come together and lean on each other. When someone chooses to walk with you through hardship, that is genuine love.”

Todd Tillmans, one of the founding riders, fondly remembers the decision to bike 500+ miles from Memphis to Florida. “It sounded like a crazy idea initially, but we quickly realized we were all in. For many of us, cycling had become an outlet to release stress and replace some bad habits, so embarking on this challenge together sounded cathartic.”

Soon after deciding to ride, Chuck and his friends decided to deepen the purpose of their ride by using it as a fundraising opportunity for West Cancer Center. Each of the founding riders knew someone affected by cancer in some way, so this cause meant a lot to each of them. “What we care about is that these patients know they matter, and we hope that the awareness and money brought in from our ride helps,” Chuck says.

Through their fundraising, which remains a driving factor of the ride, the men continue to raise money for patients who can’t afford treatment, screening, hair prostheses, or other necessary expenses that follow a cancer diagnosis.

At year 13 of the ride, the number of riders has grown from nine to nearly 70, a group of men with different skill levels, backgrounds, and ages, all with the common goal of loving, listening, and being healthier. Every racing team from Memphis is represented, and though new members are introduced each year, the purpose remains constant. A common mantra for the Rosemary ride is that though the ride may break you physically, you will become open spiritually.

Luke Hooper joined Ride to Rosemary in 2017, the youngest rider to join at that time. As a younger participant, he appreciates the advice and mentorship of his fellow riders. “It can be hard as men to find encouragement to open up and be vulnerable, but that is not the case with

this group. Having uninterrupted time to talk with other men who have been through similar challenges has helped give me perspective and guidance when I need it,” Luke explains.

In turn, Chuck reflects, “It is always good to see young men like Luke growing each year, taking on leadership, bringing new guys in, and carrying on that spirit of brotherhood.” While the founders agree they will retire from the Rosemary ride eventually, they are glad to know that the younger riders will carry on the ride and its message.

To train for the ride, the men participate in regular group rides, which increase in

distance as the Rosemary trip grows closer. Additionally, they host a monthly “Faith Walk,” where the men come together to talk and catch up.

Chuck says, “The ride is important, but the relationships are constant, and the support system is there no matter what.” Chuck, Todd, and Luke agree that they would not be the men they are today without the Ride to Rosemary.

If you want to donate to West Cancer Center to support the Ride to Rosemary, visit Westcancerfoundation.org/r2r.

Left to right: Chuck Bolton, Tim Nicholls, Todd Tillmanns, Jim Lenschau, John Kakales

By Mary Alexander Satterfield

ITALIAN gnocchi soup

Ingredients:

q 1 lb. ground sausage

q 1 lb. potato gnocchi

q 1 small sweet onion

q 14.5 oz. can diced fire roasted tomatoes

q 3 garlic cloves, minced

q 4-6 cups chicken broth

q 1-2 tablespoon(s) olive oil

q 1 red bell pepper, diced

q 1/3 cup celery, diced

Directions:

q 1 tablespoon Italian seasoning

q 1 teaspoon garlic powder

q 1/2 teaspoon onion powder

q red pepper flakes, to taste salt, to taste

q pepper, to taste

q parmesan cheese, for garnish

In a large Dutch oven or pot, heat olive oil and add ground sausage.

Break apart into small pieces and cook until brown and no longer pink.

Once the sausage is cooked, add the onion, garlic, bell pepper, and celery. Sauté for 2-3 minutes.

Season with 1 tablespoon Italian seasoning, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, red pepper flakes, salt, and pepper. Stir to combine. Add the diced tomatoes and chicken broth. Stir well, turn the heat low, cover the pot and bring to a simmer for about 20-30 minutes.

Add the gnocchi and stir it into the soup. Cook for another 4-5 minutes.

Serve with fresh parmesan cheese and enjoy!

Prep Time: 40 minutes

• Makes 5 Servings

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

By Cara Greenstein

Cranberry Pumpkin Maca Protein Bars

Light, chewy, and totally satisfying for a mid-day snack or morning start — say hello to my latest superfood experiment! I’m always inspired by the sugar-free and vegan recipes popping up across my Instagram and Pinterest feeds, and this past weekend, I scoured through my baking shelves to put my superfood and baking ingredients to use.

If you’re hoping this recipe will miraculously taste like pumpkin pie or a Christmas dessert, you will be greatly disappointed. This is healthy, guys! But don’t misinterpret to think these aren’t delicious because they are. And if you need a sweeter bar (which I totally understand), add two tablespoons of honey or maple syrup to this recipe.

The nuts and seeds in this batter will keep you full, and the protein powder will provide extra pep in your step. I also recently learned about Maca powder, which supports stamina and balances hormones, too. Did someone say #superfood?

q 1/2 cup pure pumpkin puree (not pumpkin pie filling!)

q 1 medium banana, mashed

q 1/2 cup rolled oats

q 1/4 cup walnuts, chopped

q 1/4 cup sunflower seeds

q 1/4 cup pumpkin seeds

q 2 tablespoons raw buckwheat groats

q 2 tablespoons chia seeds

q 4 tablespoons low-fat shredded coconut

q 1 teaspoon vanilla powder (or extract)

q 1 teaspoon cinnamon

q 4 teaspoons pumpkin pie spice

q 1 tablespoon Maca powder

q 2 tablespoons vanilla protein powder

q 2 medjool dates, pitted and chopped

q 1/4 cup cranberries

q Pinch of salt

1. Preheat oven to 350 degrees. Line a small baking dish with parchment paper or spray with nonstick cooking spray.

2. In a large bowl, combine all ingredients and mix well to combine. Spread mixture into dish, flattening out the top.

3. Bake for about 25-30 minutes, until bars are solid. Remove from oven and cool for at least 20 minutes before cutting. Store in a sealed container in the fridge for up to a week!

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.

Vegan Pecan Al Pastor Tacos

Ingredients:

q Water

q 2 pounds chopped pecans

q 1 cup onion

q 8 cloves garlic, minced

q 8 dried guajillo peppers

q 2 tablespoons oil

q Salt, to taste

q Pepper, to taste

q 7 ounces (1 can) chipotle peppers in adobo

Toppings and Garnishes:

q Flour or corn tortillas (6 inches each)

q Cilantro

q Diced onion

q Lime

q Pineapple

Directions:

In bowl of boiling water, soak pecans, covered, at least 30 minutes, or overnight in room temperature water for softer texture.

Drain pecans. In food processor, pulse pecans to meat-like crumbles. Do not overprocess to pecan butter.

Finely chop onions, garlic and guajillo peppers.

In skillet over medium-high heat, heat oil and saute onions until transparent, 2-3 minutes. Add garlic and cook 1 minute. Sprinkle with salt and pepper, to taste, and stir to combine.

Add chipotle peppers in adobo and cook 1 minute. Add crumbled pecans and stir well to combine.

Remove from heat and serve on tortillas.

Serve with cilantro, onion, lime and pineapple.

Prep time: 35 minutes | Cook time: 10 minutes | Servings: 4-6

By Emily Gause, MA, RDN, LDN

Breast Cancer Awareness Month: Debunking Nutrition Myths

MYTH #2: Eating red meat or processed meat causes cancer.

FACT: Research that associates red and processed meat with increased cancer risk is typically observational data, which is research that observes correlation, NOT causation. As a result, observational data should be interpreted with caution and nuance as it fails to account for other variables that could be influencing the results shown. Many studies showed no clear association between processed and red meat and increased cancer risk. Additionally, much of the research showing that nitrates (preservatives found in processed meat such as deli meat, bacon, or hot dogs) may contribute to increased cancer risk is conducted in labs rather than on actual human consumption. Red meat has many nutritional benefits, including providing a high concentration of heme (easily absorbed) iron and serves as an excellent protein source.

Increased access to information on cancer treatment and risk has given rise to many baseless nutrition guidelines. Weeding through these myths to find evidence-based information on nutritional strategies designed to help reduce cancer risk is incredibly important for supporting physical, emotional, and mental health.

Five Common Nutrition-related Myths on Cancer Risk and Reoccurrence

MYTH

#1: Sugar feeds cancer.

FACT: To date, no definitive human studies have shown a link between sugar consumption and an increased risk of cancer occurrence. Eliminating and/or restricting sugar before, during, or after cancer treatment does not improve cancer-related outcomes. Glucose (the smallest molecule of sugar that our bodies utilize for energy) is derived from ALL carbohydrate sources, including fruit, bread, grains, and starchy veggies. Eliminating an entire food group to avoid sugar (glucose) subsequently reduces overall nutritional status, leads to excessive cravings, and could influence harmful blood sugar swings.

TAKEAWAY: Avoid restrictive diets aiming to eliminate certain forms of sugar, as it does not improve cancer risk or reoccurrence and could lead to a nutritional deficiency and influence cravings.

TAKEAWAY: No one specific food or nutrient has been shown to significantly increase or reduce overall cancer risk. Rather than fearing or avoiding red or processed meats, enjoy both in moderation as a part of a well-balanced diet.

MYTH #3: People with larger bodies have a higher risk of cancer.

FACT: Again, observational research showing a link between living in a larger body and experiencing an increased risk of certain types of cancer is correlational and cannot show causation. Correlational data often misses other confounding variables such as “yo-yo dieting,” otherwise known as “weightcycling” (the process of losing and then re-gaining weight frequently over time when engaging in dieting for the purpose of weight loss). Weight cycling has been associated with increased cortisol and other markers of inflammation, INCLUDING increased cancer risk! There is always nuance and many contextual factors/confounding variables when conducting observational data, and caution should be used when interpreting results.

TAKEAWAY: Instead of pursuing short-term and restrictive diets for the purpose of weight loss, move toward sustainable, nourishing habits such as listening to hunger and fullness cues, eating consistently (and adequately) throughout the day, and engaging in mindful, enjoyable movement.

MYTH #4: Soy increases the risk of breast cancer.

FACT: Moderate amounts of soy have not been linked to increased cancer risk or an increase in estrogen levels. Women with a personal or family history of breast cancer may be particularly fearful of including soy products as a part of their usual eating patterns; however, soy can be a nourishing and enjoyable part of your daily intake! Soy products contain a wonderful source of plant-based protein and fiber, and fortified soy milk and yogurt contain Vitamin D and calcium. Soy milk and yogurt can be an excellent alternative to dairy products for those with lactose intolerance or milk allergies.

TAKEAWAY: No research to date has shown a link between moderate soy intake and increased estrogen-related cancer risk. Soy products are nutrient-dense and can be safely enjoyed as a part of your daily intake!

MYTH #5: Eating mostly raw fruits and veggies or engaging in juice cleanses can prevent and/or cure cancer.

FACT: Some nutrients are lost in the cooking or heating process, while some are more easily absorbed after the cooking process. Eating only raw fruits and veggies, engaging in juice cleanses, or using “detox” cleanses can lead to harmful nutritional outcomes, including iron deficiency, loss of muscle mass from inadequate protein intake, excessive OR inadequate fiber intake, reduced fat-soluble vitamin absorption from inadequate fat intake, and/or excessive carb intake in the form of fruit and veggie juices. Rapid weight loss resulting from inadequate energy intake has been linked to worse outcomes during cancer treatment and recovery, and the risk of undernutrition from extreme and restrictive diets FAR outweighs any potential benefits.

TAKEAWAY: Avoid restrictive eating patterns that eliminate or significantly reduce entire food groups. Raw food diets, juicing, and “cleanses” have not been shown to decrease cancer risk and can, in fact, worsen outcomes during cancer treatment due to undernutrition and the potential for rapid weight loss. Instead, enjoy a nourishing balance of ALL food groups (protein, carb, fat, AND fruit/veggies).

If you or a family member are reeling from a new cancer diagnosis, remember this diagnosis is NOT your fault! Rather than unnecessarily overthinking your nutrition for cancer prevention and treatment, focus on adequacy, balance, and variety, taking advantage of foods that sound and taste good. Reach out to Memphis Nutrition Group for individualized, low-pressure nutritional counseling and support through the treatment and healing process.

By Audrey Stimpson, MPS, CNFC

HIDDEN THREAT OF PARASITES

As of late, we have become increasingly aware of the ability of a virus to wreak havoc on our bodies, but many of us may not be as familiar with the threat of parasites.

Did you know that parasites can cause cancer?

A study at The International Agency for Research concluded that “16% of cancer worldwide is caused by infectious factors, including parasites.”

A parasite is an organism that gets nourishment and life force from another organism.

Three main classes of parasites that can cause human disease are:

1. Protozoa - single-cell parasites like giardia

2. Helminths - parasitic worms like flukes, tapeworms, and nematodes

3. Ectoparasites - ticks, fleas, lice, parasitic flies, and mites

Parasites can thrive in the GI tract and live inside the human body, thus raising the risk of developing certain cancers.

They do this by:

1. Compromising and inhibiting certain organs by creating a ball or tumor

2 Perforating holes in the intestines, circulatory system, lungs, liver, and so on

3. Depleting us of nutrients which can often result in anemia and can present as lethargy, even after a meal

4. Poisoning our system by releasing toxic metabolic byproducts into our bodies

Where do we get parasites?

Parasites can be found in contaminated food and water as well as our soil. If you’ve ever eaten sushi, pork, undercooked meat, unwashed produce, drank unfiltered water, visited an undeveloped country, swam in a lake, river, or ocean, used public facilities, walked barefoot outside, you could have parasites.

Colorectal cancer is one of the most common cancers, which can show a correlation with microbes in the gut. Colorectal cancers have been heavily investigated in association with environmental factors, especially ones contributing to the gut microbiome.

Other culprits of cancer include gut overgrowth microbes like candida and H. pylori.

This is why we do functional testing at Sundara Wellness. The GI-MAP (Microbial Assay Plus) comprehensive stool test targets the specific DNA of tested organisms, using quantitative polymerase chain reaction (qPCR) technology to detect parasites, bacteria, fungi, and more.

It can detect and identify many parasites, including the following:

Giardia - a small parasite found in soil, food, and contaminated water that leads to diarrheal disease known as giardiasis.

Audrey Stimpson is a Certified Functional Nutrition Counselor at Sundara Wellness, specializing in gut-brain health, ADHD, autism, autoimmune, and hormonal imbalances. For more information, email Audrey at audrey@sundarawellness.com or on Instagram at @audreystimpson.

Join

Blastocystis hominis - one of the most common parasites worldwide, associated with IBS and found in the GI tract of both humans and animals. It is transferred by feces as well as tainted food and water. Symptoms of these specific parasites include: nausea, vomiting, chronic diarrhea, constipation, weight loss, and pain in the abdomen.

Ancylostoma duodenale - a hookworm that is more common in rural areas and can be contracted by walking barefoot or uncleanliness.

How do I know if I have parasites?

Signs of parasites include: chronic fatigue, brain fog, immune dysfunction, abdominal pain, diarrhea, nausea and vomiting, gas or bloating, rash or itching around the rectum or vulva, anemia, nervousness, allergies, weight gain, seizures, weight loss, cancer, and passing a worm in your stool.

At Sundara Wellness, we work functionally to help you get to the root of your health concerns. See Sundarawellness.com to book with Audrey or Cody today.

for

first class

Classes offered:

• Inferno Hot Pilates with and without weights

• Hot Power Vinyasa

• Classic Hot 26/2 Yoga

• Hot Yin

• Restorative Yoga & Sound Healing

DID YOU KNOW?

52% OF FEMALE ATHLETES EXPERIENCE INCONTINENCE

49% OF CHRONIC LOW BACK PAIN PATIENTS HAVE URINARY INCONTINENCE

PELVIC HEALTH PHYSICAL THERAPY HELPS YOUR CORE, SPINE, AND PELVIC FLOOR TO BE HEALTHY AND STRONG. IT ENABLES YOU TO DO THE THINGS YOU LOVE WITHOUT BOWEL OR BLADDER ISSUES, PELVIC PAIN, OR RESTRICTIONS WITH INTIMACY.

WE TREAT WOMEN. MEN. CHILDREN AND TEENS. CALL TODAY FOR A CONSULTATION WITH ONE OF OUR HIGHLY TRAINED AND SPECIALIZED MOJO PELVIC HEALTH PHYSICAL THERAPISTS!

57

By Cody Giovannetti, RDN, LDN, IBCLC

Five Things to Consider When Pregnant

Pregnancy is a very exciting and overwhelming time. You often get advice from many people, and they all differ, making it difficult to know what’s best for your baby. I’m sharing with you five things to think about that might not be the norm but are important to consider.

Finding a lactation provider:

Often, people feel that postpartum is when they need lactation support; however, lactation support is actually very important to establish while you are pregnant. Here’s why:

• Your medical history affects lactation.

• Having your lactation provider established improves outcomes.

• L actation education prenatally builds confidence.

These are just three reasons why seeing a lactation provider prenatally is crucial, but there are many more reasons. Think of it this way: choosing a lactation provider before your baby is born is just as important as choosing a Pediatrician.

Being aware of potential toxins in baby products: Unfortunately, there are hidden chemicals and toxins in many baby products. Many contain artificial dyes, glyphosate, sodium benzoate, phthalates, SLS, and more. Finding brands that are free from these harsh chemicals and toxins is ideal. Here are just a few examples of quality brands or things that you can consider.

• Bottles: glass, stainless steel like Think Baby, Dr. Brown, or Evenflo

• Pacifiers: those made with medical grade silicone like Ryan and Rose or Avent

• Soaps/Lotions: Brands like Earth Mama, Pipette, or Attitude

• Diapers/Wipes: Brands like Attitude, Pipette, Nest, or Eco Boom

• Clothing: Organic when feasible. Quality brands: Burt’s Bees, American Baby Co., or Wink Naturals.

• Supplements/OTC medications: Wellements, Genexa, or Boiron

Taking a high-quality prenatal:

When picking a prenatal, look for "activated" B vitamins; these are easier for your body to absorb: Folate (L-methyl folate, also called 5-methyltetrahydrofolate), Vitamin B6 (pyridoxal-5-phosphate), and Vitamin B12 (methylcobalamin and/or adenosylcobalamin). Scan the label for the following additional nutrients: Iodine, Choline, Magnesium, Selenium, Vitamin D, Vitamin K2, Vitamin A (retinol or retinyl palmitate), Iron (add individually if iron is low), and DHA/EPA. Good quality prenatals include: FullWell Prenatal/ DHA/Iron, Seeking Health Optimal Prenatal/Prenatal Essentials, or Thorne Basic Prenatal.

Incorporating nutrient-dense foods:

As you might know, your nutrient needs are increased prenatally. But which ones? Here are a few:

• V itamin A: (sweet potatoes, carrots, butternut squash, spinach, peppers)

• Folate: (chickpeas, legumes, sunflower seeds, seaweed, eggs)

• V itamin B12: (liver, eggs, red meats, lamb, salmon, tempeh)

• Choline: (eggs, liver, salmon, chicken, Navy beans)

• Iron: (liver, spinach, beans, lentils, eggs)

• Iodine: (seaweed, codfish, eggs, tuna, turkey) And many others.

When meal prep and cooking are difficult, The Kitchen Doula is a great local option for prepared meals.

Looking into Pelvic Floor PT:

Pelvic Physical Therapy during pregnancy is a must-do for support through the trimesters and for birth prep! There are so many changes that occur throughout pregnancy, and having a specialized pelvic PT to address any pain, leaking, or issues that might arise is so helpful. MOJO Pelvic Health works with patients one-on-one and has a birth prep program that helps prepare your pelvic floor for birth with stretches, pushing practice, and more. See mojoph.com for more info.

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

Cody Giovannetti, RDN, LDN, IBCLC is a Registered Dietitian and International Board Certified Lactation Consultant that specializes in GI issues, thyroid dysfunction, prenatal/ postpartum nutrition, autoimmune disease, metabolic syndrome, nutrient deficiencies, food sensitivities, hormone imbalances and more. To contact Cody, you can email her at cody@sundarawellness.com.

Cynthia R. Moore, Runner

I f RUNNING: I love how exhilarating I feel after I run!

BUCKET LIST: My fitness bucket list item was to run only one marathon, and I exceeded that.

UP NEXT: I'm going to be doing the St. Jude 10k.

FAVE FITNESS ACCOMPLISHMENT: My favorite accomplishment is completing two marathons.

SPEED BUMPS: I was taking two high-blood pressure medications, and now only one.

MY GROUP: I am a member of Black Girls RunMemphis.

FAVORITE JAMS: I don't listen to music while running.

RECENT RACES: I did the MRTC Winter Trail Run, and I placed third in my age group. I also did Running through the Zoo.

MOST MEMORABLE FITNESS EVENT: The most memorable was my first marathon — getting the medal is awesome!

BINGE-WATCHING: I've been enjoying watching House of Cards and Suits.

BEST EATS: I like Houstons, especially their kale and rotisserie chicken.

DREAM DINNER COMPANY: I'd like to have dinner with my deceased grandmother. Sadly, I never met her and would love to know her humble beginnings.

GO-TO GEAR: Brooks running shoes and athletic run skirts are a must for me.

INSPIRATION TO BE FIT: I was diagnosed with high blood pressure and wanted to be healthy.

ON MY NIGHTSTAND: "The Other Black Girl" by Zakiya Dalila Harris

PET PEEVE: High-pitched noises disturb my workouts.

FAV INDULGENCE: Anything chocolate!

QUOTE: "I know for sure that what we dwell on is who we become." - Oprah Winfrey

61; License Analyst at FedEx

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

Josh Clark, Runner

SPEED BUMPS: When I ran the Sylamore 25k, I overworked my hips to the point of tendinitis. After that race, I couldn't even walk. I had never been injured like that before, and I thought it was something that would go away with a few days of rest — wrong! I waited a month to run and then running an easy 5k, it happened again. After a couple of trips to Ortho South, I'm back running again. I still have some hip pain, but I'm thankful to be able to move again and walk after. Please do your strength training and stretching!

FAVORITE JAMS: Anything from Turnstile!

RECENT RACES: In 2023, I ran the Swamp Stomper 25k, Sylamore 25k, and the Great American River Run half marathon.

MOST MEMORABLE FITNESS EVENT: For the 2023 Sylamore 25k, I didn't train as well as I should have and got injured. It was hard but fun and rewarding to push through the pain and place in the top 15.

BINGE-WATCHING: I'm a big Walking Dead Fan, and the new Daryl Dixon show just came out, so I'm loving that!

BEST EATS: Global Cafe. My go-to the night before a race is their asada bowl or chicken shawarma.

DREAM DINNER COMPANY: Probably Jim Walmsley, the winner of this year's UTMB. I'd ask him all the running questions, but he seems like the coolest and nicest, down-to-earth guy.

GO-TO GEAR: Hoka, the best gear in the game. I also can't do a workout without my Coros Apex Pro 2 — sorry, Garmin gang.

I f RUNNING: I love the joy of movement, the love of trails, and running in the community. Being able to run is a gift that most take for granted. The community part of running is hard to beat, though. There's no better feeling than a post-track/ long trail run grub with friends!

BUCKET LIST: UTMB Mont Blanc. The race is 106 miles with 32,940 ft. elevation gain. It's my dream and what got me into trail running.

UP NEXT: I'm training for the Swamp Stomper 25k and Sylamore 50k this year.

FAVE FITNESS ACCOMPLISHMENT: Running my first 25k! The Swamp Stomper this past year showed me I was much more capable than I once thought.

MY GROUP: All of our runs at HyperFocus!

INSPIRATION TO BE FIT: During my first year of college, I was in a slump, overweight, playing video games when I wasn't in school, and eating way too much McDonald's. During the pandemic, I started biking and eating clean because there was nothing else to do. The feeling of being able to fit in old shirts and pants I grew out of was inexplicably good.

ON MY NIGHTSTAND: "Gentle and Lowly" by Dane

C. Ortlund

PET PEEVE: When people overtrain. I'm all for training hard and pushing yourself, but going too hard too quickly almost always leads to injury. Slow down, build your base, and work up to higher mileage. It doesn't come overnight.

QUOTE: "Let all that you do be done in love."

25; Family Ministry Coordinator at Mission Church

ROBIN MORRIS

BEST ADVICE:

Just keep showing up! Show up on the days you don’t want to and when it feels hard. Show up on the days you don’t think you need to, and it feels easy. But most importantly, keep showing up because fitness is a journey, and it is never “over.”

FITNESS TIP:

Strength training is for EVERYONE! No matter where you are in life, you can always get stronger.

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:

A kettlebell because you can bring it anywhere! And it is, in my opinion, the most versatile piece of equipment in the gym once you learn how to use it properly.

MY FITNESS IDOL:

My coworkers at Apex Personal Training. I’m always learning something new from them! They’re brilliant trainers, and I’m grateful to be part of such a strong staff.

DREAM WORKOUT PARTNER:

Serena

Williams

MY GO-TO SNACK:

Oatmeal with a scoop of vanilla protein powder, a handful of berries, and a tablespoon of peanut butter. I eat it every day!

MY DIET:

FAV WAY TO WORKOUT:

Lifting heavy barbells and kettlebells! I love being on a program and going into my workouts knowing exactly what I will be working on that day. Seeing progress and feeling strong is addicting.

BIGGEST FITNESS MYTH:

There is one “best” way to workout. It drives me bonkers when I see influencers on social media dismissing methods of working out to promote their own preferred method. The best workout is whatever type of movement gives YOU the most enjoyment and fulfillment!

BIGGEST NUTRITION MYTH:

There’s one “best” diet. Ignore the fads! The best diet is the one that you can maintain for the long haul.

MY TYPICAL WORKOUT DAY:

I’m a fan of simplicity. I’ll always begin with mobility work to prepare my joints for training. Then, I’ll go into my main lifts for the day, like a back squat or a bench press. Then, I’ll do some accessory work specific to things I need to work on.

I am a 100% supporter of flexible dieting. I generally eat what I want, but I am mindful and ensure it fits in with what my body needs to feel best.

WHAT KEEPS YOU MOTIVATED:

I desire to be the healthiest and strongest I can be! I also want to be my best for those I love because they deserve that. But really, it’s more discipline than motivation. Create habits that serve your goals and repeat them daily. Then it’s just routine, and no motivation is needed.

SETBACKS:

I moved to Memphis from New Jersey right before the pandemic hit and spent my time training clients and teaching virtual kettlebell classes in my living room. While not unique, it helped me grow as a coach.

GOALS FOR THE YEAR AHEAD:

I want to compete in my first powerlifting competition!

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.

35, Trainer at Apex Personal Training in Midtown

Photo by Tindall Stephens