Memphis Health+Fitness Magazine October 2024

At Regional One Health Cancer Care, the same physicians who help establish national standards for treatment and innovation also provide personalized treatment directly to patients. Our expert medical and surgical oncologists can deliver the comprehensive care Mid-South patients need to live full, healthy lives.

Dr. Muhammad Hamid, Dr. Swapna Thota and Dr. Noura Elsedawy are part of an exceptional team of hematologists. Ask your primary care provider for a referral to access elite cancer expertise right here in Memphis.

Sports injuries knocking you off your game?

Campbell Clinic is the go-to orthopaedic provider for athletes of all ages and skill levels. When you’re hurt, we’re the team that will get you back to your best.

Our sports medicine specialists create personalized treatment plans for a wide range of conditions, including:

• ACL, LCL, and PCL injuries

• Sprains and strains

• Shoulder dislocation and separation

• Knee spurs

• Hip arthritis, pain, and tears

• Biceps tendon rupture

• Runner’s knee

• Tennis/golf elbow And more

Walk-ins welcome – days, nights, and on the weekend.

Injuries can happen at any time. That’s why Campbell Clinic offers walk-in and after-hours care services at nine convenient locations. No appointment needed!

Scan here to find a location.

Scan to Download the Free Healthier 901 App

More than one-third of our community is directly impacted by obesity, putting Mid-Southerners at a higher risk of developing life-threatening conditions. Together, we can change this and help create a healthier and more active community. Are you up to the 1,000,000 pound challenge or simply want to live a more active life? Join the Healthier 901 movement today by downloading the free wellness app to track weight loss and access resources, events, partner discounts and more.

Jordan Strack, LMA

Bailey Cook, LMA

Call 901-227-PINK (7465) today to schedule your mammogram:

Baptist Women’s Health Center 50 Humphreys Blvd., Memphis, TN 38120

Baptist Memorial Hospital–Collierville 1500 West Poplar Avenue, Collierville, TN 38017

Baptist Memorial Hospital–DeSoto 7601 Southcrest Parkway, Southaven, MS 38671

Annual mammograms help detect problems early when there are more options for treatment and a higher chance for a cure.

October is Breast Cancer Awareness Month. Now is the perfect time to schedule your mammogram. Don’t delay. Early detection makes a difference.

If you have recently received a vaccination or booster, please schedule your mammogram appointment for six weeks after your last dose.

Amy Goode | Publisher

Amy is passionate about growing the health and fitness community, as she’s done for the last 28 years. Along with triathlons, cycling tours, and road/trail races, she’s marked off several bucket list marathons in Chicago and New York City. When not working out, she is always looking for the best cheat meal.

Angelique Nihen | Editor

Angelique is an editor, writer, graphic designer, and advertising/marketing professional. A long-time SAG-AFTRA member, she also works and performs professionally as an actress, singer, and dancer. A Temple University graduate, she enjoys swimming, biking, painting, sewing, reading, and traveling.

Tindall Stephens | Photographer

Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She is a super busy mom of three teenagers,wife of a Memphis firefighter/Paramedic, and entertainer of two boston terriers …among running a full time photography business. Tindallfarmerphotography.com

Zoe Harrison | Contributing Writer

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

Lucy Modzelewski | Contributing Writer

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

Shlomit Ovadia | Contributing Writer

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

Maya Smith | Contributing Writer

Maya is a native Memphian who is passionate about living well and helping others do the same. She is a fitness instructor and personal trainer at a local gym. In her free time, Maya enjoys kayaking, photography, swimming, and enjoying the outdoors.

Amanda Tompkins | Contributing Writer

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

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.

MOGA Wolfchase

MOGA DeSoto

By Shlomit Ovadia

New East Memphis Imaging Center to Provide

Timely and Accessible Breast Cancer

A new imaging center is coming to East Memphis in the Spring of 2025, with plans to address the growing and unmet need for timely and efficient diagnostic breast imaging. Spearheaded by Dr. Heidi Umphrey, a Diagnostic Radiology Specialist, who is a physician partner with Mid-South Imaging and Therapeutics, P.A., a Memphis-based radiology practice, the center will offer an array of diagnostic tools to help the women of East Memphis make mammography appointments sooner and with more ease.

Dr. Umphrey developed a strong interest in the field because of the patient interactions, “It’s been a wonderful area of radiology to be in because I get to work with strong women and some men, and, sometimes, help them through a very difficult and challenging time after a diagnosis,” she shares.

Breast cancer ranks as the second most common cancer for women, with 250,000 cases of invasive and 50,000 early-stage breast cancer diagnosed in the United States annually, and a one-in-eight risk factor for women who will live into their late 70s.

The new center, located off Poplar Ave. and Perkins Road, will operate in tandem with Mid South Imaging — a trusted provider of over 45 years of world-class diagnostic imaging interpretation and interventional radiology — to provide the highest quality breast care services, especially for those living in East Memphis, Midtown Memphis, and Downtown Memphis.

“We decided to open an imaging center in East Memphis because there was a need for those services. I noticed a backlog waiting time for patients to schedule appointments, so I wanted to make sure we could add capacity for the Memphis Metro area to provide women with more

Screenings

timely exams and evaluations,” comments Dr. Umphrey. “More access means women can be seen sooner, which results in better outcomes for women diagnosed with breast cancer.”

Routine mammograms have been shown to decrease cancer deaths by 30%, and the National Comprehensive Cancer Network recommends women undergo annual screenings starting at age 40 and earlier and more frequently for those at an increased risk.

Designed with the well-being of women in mind, the outpatient center’s waiting areas and imaging suites are designed to provide comfort and reduce anxiety and stress during the process. Other notable features include a private elevator to transport patients from the imaging to MRI and biopsy areas, easy-access parking, and a covered drop-off area built to optimize privacy.

In addition to routine and diagnostic mammogram screenings, the center will

also offer accompanying tests: DEXA bone density scans, breast ultrasounds to help identify and localize cancers for biopsy, breast MRI, ultrasound-guided and MRI-guided biopsies, CT scans, radiography, and contrast mammography — an FDA authorized diagnostic workup modality.

“Our goal here is to provide excellent, efficient, and timely care for the women in Memphis in a very calm and nurturing atmosphere,” adds Dr. Umphrey. “The increase in capacity will be phenomenal.”

Patients are welcome to schedule directly with the imaging center but need a physician of record. The team works with patients and insured providers to ensure a smooth process.

Patient scheduling will begin in March 2025. For updates on scheduling, additional information, and center opening, please contact Mid-South Imaging Corporate Offices at Msit.com or call 901.747.1000.

Dr. Heather Donato MD, FACOG

Dr. Mary McDonald MD, FACOG

Dr. Susan G. Murrmann MD, FACOG, FAAMFM, ABAARM

“Fitness Under the Stars” Returns to Tom Lee Park for 2024 Season with Exciting Lineup

“Fitness Under the Stars,” the popular free fitness series that has captivated the Memphis community since 2019, is back for its 2024 season, Fit-Tober, bringing an array of invigorating workout sessions and amazing local instructors. The series will kick off on Wednesday, October 9, at the Sunset Canopy located at Tom Lee Park.

This year, “Fitness Under the Stars” continues its tradition of offering accessible, high-quality fitness experiences in one of Memphis’s most picturesque outdoor settings. Throughout the month, participants will enjoy sessions led by some of Memphis’ most loved instructors such as Ashleigh Hayes and David Quarles, offering silent Pilates and Zumba! The series is scheduled to take place weekly on October 9, 16, 23, and 30 at Tom Lee Park’s Sunset Canopy, providing a stunning backdrop for these energizing events.

“Fitness Under the Stars” has become a cherished part of the community’s fitness landscape, offering free, diverse fitness classes that cater to all levels. The series promotes health and wellness and fosters a sense of community among participants.

“We’re thrilled to return for another season of ‘Fitness Under the Stars,’” says the event creator and organizer Courtney McNeal. “With the support of Memphis

River Parks, continued supporters, and our fantastic lineup of instructors, we’re excited to bring people together for fun, fitness, and fresh air under the Memphis sky.”

Participants are encouraged to bring mats, towels, and/or blankets (when applicable) and water bottles. Classes are designed for all fitness levels, making this an inclusive opportunity for everyone to engage in healthy activity and enjoy the beauty of Tom Lee Park.

For more information, including the full schedule and instructor details, please visit Fitnessunderthestars2024.eventbrite.com. Video highlights from previous events can also be accessed at this link. See you there!

Second Annual Healthier 901 Fest, Promoting Fitness,

Wellness, and Community

Thousands of Memphians and Mid-Southerners recently gathered for the second annual Healthier 901 Fest, powered by Methodist Le Bonheur Healthcare at Shelby Farms Park. Better and bolder the second year, the event featured a Find Your Fit Zone with dozens of fitness options ranging from local gyms to double dutch, roller skating, and more. Attendees also enjoyed healthy cooking conversations and demonstrations with local chefs Kelly English and Ragan Phillips, a mindfulness garden, stage exercises with trainers from the YMCA of Memphis and the Mid-South, and free health screenings from the Cigna Healthcare Wellness in Motion mobile clinic. Stax Music Academy welcomed the crowd with an invigorating performance, and WMC Action News 5 morning team Arianna Poindexter and Patrick Ellis served as event emcees.

Healthier 901 is a bold vision to create a healthier Mid-South by challenging our community to lose a million pounds in three years — to save lives from heart disease and cancer. Obesity is a leading risk factor for both. Download the free Healthier 901 app (search

Engagement

“Healthier 901” from any mobile app store) and join the movement. Visit Healthier901.com to get started today. Healthier 901 is sponsored by Cigna Healthcare, Kroger, Nike, Action News 5, and the YMCA of the Mid-South.

OrthoSouth Welcomes Two New Spine Surgeons to the Team

OrthoSouth, the region’s leading orthopedic practice, is thrilled to announce the addition of two distinguished spine neurosurgeons, Dr. Raul J. Cardenas and Dr. Jason Andrew Weaver, to its multidisciplinary spine team.

Dr. Cardenas, board-certified neurosurgeon, and a native Memphian, brings over a decade of expertise in minimally invasive and complex spine surgery. Dr. Cardenas has led a rich and productive career, including roles at the University of Tennessee Health Science Center and Semmes-Murphey Clinic. His innovative approach to minimally invasive spine surgery has helped patients across the Mid-South find relief from painful conditions. He is a third-generation neurosurgeon; his grandfather trained in Havana, Cuba, in the 1930s and eventually became Mexico’s first fully trained neurosurgeon, while his father trained at Semmes-Murphey Clinic in the 1970s. He has performed charitable operations with his father in Mexico to care for the underserved. Dr. Cardenas is a leader in the field and a dedicated educator, shaping future surgeons through his roles at multiple prestigious medical institutions, including the University of Texas Health Science Center in Houston and Louisiana State University Health Science Center. He is fluent in both English and Spanish.

Dr. Weaver is a board-certified neurosurgeon. He brings 20 years of experience in minimally invasive spine surgery and complex spine surgery to OrthoSouth. He is also fellowshiptrained in spine tumor surgery at MD Anderson Cancer Center, focusing on complex reconstructive surgery of the spine. He focuses on outpatient surgery and utilizing the latest advancements to his patients’ benefit. Dr. Weaver has served the Memphis community notably through his previous affiliations with the Semmes-Murphey Clinic and the University

of Tennessee. He has also held the position of Team Neurosurgeon for a number of Memphis-based professional and collegiate sports teams. His contributions to neurosurgical advancements and his commitment to clinical excellence have made him a pillar in the neurosurgical community. His goal is to provide a conservative, comprehensive management approach to his patients with a wide variety of neck and back issues.

Nurse Practitioners Bonnie Sauls and Melanie Hays are also joining the team, working with Dr. Cardenas and Dr. Weaver, respectively.

Dr. Cardenas and Dr. Weaver are now accepting new patients at OrthoSouth’s offices in East Memphis, Germantown, and Southaven. For more information or to make an appointment, please visit Orthosouth.org or call 901.641.3000.

Dr. Jason Andrew Weaver Dr. Raul J. Cardenas

Combining the benefits of microneedling and radiofrequency to tighten every layer of the skin without downtime. Unlike lasers, this technique does not damage the epidermis. The new technology provides more effective, predictable results, especially for aging

Cheekbone and mouth sagging

Sydney Kilpatrick, LE

Collierville Fitness Center

The Collierville Fitness Center officially opened its doors recently with a grand ribbon-cutting ceremony, ushering in a new era of fitness and wellness for the community.

Mayor Joyner highlighted the center’s importance to the community: “The Collierville Fitness Center is more than just a place to work out. It’s a vibrant hub where people can come together, connect, and prioritize their health. We are excited to witness the positive impact this facility will have on our town.”

Guests enjoyed guided tours of the gym, met with knowledgeable staff and trainers, and had the opportunity to sign up for memberships on the spot.

The newly expanded Collierville Fitness Center offers a wide range of fitness programs, including group exercise classes, personal training, and specialized programs tailored for all ages and fitness levels. Spanning 10,000 square feet, the facility features over 35 weight and body-toning stations, 17 cardio stations, 16 spin cycles, and a dedicated group fitness studio. Members can choose from various Les Mills classes and signature classes unique to the center. With flexible class schedules and expert group fitness instructors, there’s a perfect fit for everyone.

The town of Collierville invites all residents to explore the center’s offerings and join in this exciting new chapter in the community’s commitment to health and wellness.

For more information on personal training services, contact Sheila Barker at sbarker@colliervilletn.gov. For membership details, class schedules, and facility information, visit colliervilletn.gov/FitnessCenter or contact Brad Heacox at bheacox@colliervilletn.gov.

Additional amenities include a gym space with indoor pickleball courts and a walking track. The facility also boasts top-tier personal trainers available for individualized programs.

By Shlomit Ovadia

Is Bioidentical Hormone Replacement Therapy the Fountain of Youth?

We recently asked Shannon W. Finks, Pharm. D., and Emily Yopp Pharm. D., to answer reader questions on Bioidentical Hormone Replacement Therapy(BHRT). Yopp carries over a decade of experience in advising hormone treatment. Finks is a Clinical Pharmacy and Translational Science Professor at the University of Tennessee’s College of Pharmacy and founded ZüpMed alongside her husband. Yopp and Finks are on a mission to change the narrative on hormone therapy for women going through menopausal changes.

The Women’s Health Initiative Study (WHI) published in 2002 inaccurately portrayed breast cancer and other deleterious outcomes with all hormonal therapies. Not only did this dissuade women, but physicians became cautious in prescribing hormonal-based therapies for women suffering from menopause-type symptoms.

“There is a lot of misinformation out there about hormone therapy because many clinical trials have used mainly synthetic hormones, and these synthetic hormones are well known to have risks,” says Yopp. ZüpMed only uses BHRT, which are naturally occurring hormones identical to those produced in our bodies.

“The decline of estrogen during and after menopause can lead to unpleasant health complications that all women may not realize,” says Finks. “Hormonal therapies, in other words, are not just for vanity but for overall health.”

What is bioidentical hormone replacement therapy?

BHRT is a treatment that uses hormones identical on a molecular level to the hormones naturally produced by the human body. It’s often used to treat conditions caused by hormonal imbalances. These hormones can include estrogen, progesterone, and testosterone, which are customcompounded or available in FDA-approved forms.

How is BHRT different from traditional hormone replacement therapy?

Traditional hormone therapy uses synthetic hormones or hormones derived from animals, whereas BHRT uses hormones that are chemically identical to those the body produces. Advocates of BHRT claim that this similarity makes bioidentical hormones more effective and safer than synthetic options.

What are the common conditions treated with BHRT?

Menopause: To relieve symptoms like hot flashes, night sweats, mood swings, and vaginal dryness.

Andropause: In men, it helps manage symptoms like low libido, fatigue, and muscle weakness caused by a decline in testosterone.

Hormonal imbalances: It may be used to treat conditions like thyroid disorders, adrenal fatigue, or severe premenstrual syndrome (PMS).

ZüpMed is a concierge, full-service medical facility and is one of the few establishments in the region to offer this effective modality for combating the effects of age-related hormonal imbalances. For questions, payment options, or to book an appointment at ZüpMed as a clinic member or a-la-carte, call 901.701.7010 or visit Zupmed.com.

Photos by Tindall Stephens

How is BHRT administered?

They can be administered in several forms. However, the preferred forms are:

Creams or gels: Applied to the skin and absorbed into the bloodstream.

Patches: Worn on the skin to release hormones over time.

Pills: Taken orally.

Can men use BHRT?

Yes, BHRT can also be used for men, primarily to address symptoms of low testosterone levels. This can help improve libido, energy levels, and overall well-being. Testosterone replacement therapy using bioidentical hormones is becoming increasingly common in men experiencing andropause or testosterone deficiency.

How do I know if I need BHRT?

If you’re experiencing symptoms of hormonal imbalance, such as fatigue, mood changes, sleep disturbances, or reduced sexual function, it’s important to see a healthcare provider. They can run tests to determine your hormone levels and recommend appropriate treatments, which may include bioidentical hormone therapy.

Dr. Yopp’s calling came after she decided to leave the traditional pharmacy setting. While working in a compounding pharmacy, she discovered a more fulfilling avenue with hormone therapy, where she could directly see her work positively impacting women toward a better quality of life.

Dr. Finks says she was inspired after her own journey with midlife changes. “It was really difficult to siphon through the hormonal options that are out there, even as a professor reading scientific papers regularly. I wanted to share what I’d learned to help other women experiencing the same things and empower them to make the best decisions for their health.”

Are you feeling fatigued, experiencing mood swings, or struggling to reach your fitness goals? Hormone imbalances could be affecting your body’s performance and overall well-being. At ZupMed, our personalized hormone therapy solutions help restore balance, giving you the energy, strength, and mental clarity to thrive.

• BOOST ENERGY AND ENDURANCE

• ENHANCE MUSCLE TONE AND RECOVERY

• IMPROVE MOOD AND MENTAL FOCUS

• SUPPORT WEIGHT MANAGEMENT AND METABOLIC HEALTH

By Ashley Hendrix, MD, FACS

Your DNA has the Power to Help Manage Your Breast Cancer Risk

Breast cancer awareness truly can be lifesaving. It encourages women to get their mammograms, be aware of changes in their breasts, and take steps to manage their risk.

Some patients can get even more information using the power of their DNA. Genetic counseling and testing can help high-risk breast cancer patients be proactive about prevention, detection, and surveillance — for themselves and their families.

As a breast surgical oncologist and member of the National Comprehensive Cancer Network panel that establishes genetic testing guidelines for breast cancer patients, I see firsthand how genetic counseling and testing can help women take charge of their health.

Breast cancer is one of several types of cancer that can be hereditary, or passed down from family, due to genetic mutations.

Your genes are responsible for everything from your appearance to how your body works.

If you inherit a faulty tumor suppressor gene, it can increase your potential for developing cancer and having cancer at a younger age. It doesn’t mean you’ll definitely get cancer, but you might want to consider options to manage your higher risk.

That’s where Regional One Health Cancer Care’s high-risk breast cancer clinic can help.

We start by getting a detailed medical history. You can expect your first visit to take about an hour, and your provider will

ask about your family’s cancer history going back at least three generations and review your personal health history and risk factors.

We use the National Comprehensive Cancer Network criteria to determine if you qualify for genetic testing. If you do, blood will be drawn and sent to a genetic testing lab.

Results usually come back in two to four weeks. Then, your team meets with you to discuss managing your risk and what it means for your family.

Some patients must start screening mammograms when they are younger and have them more often. Breast MRI screening is another option.

Other patients can benefit from preventative therapies.

Medications like Tamoxifen and PARP inhibitors can help reduce your cancer risk. You can also opt for a prophylactic mastectomy — as many people remember, actress Angelina Jolie spoke about having this surgery after discovering she carries the BRCA1 gene.

These are very personal decisions, and we support you in making the right choice for you. We also discuss how this impacts your family. If you have a genetic mutation, it can lead to cascade testing of children, parents, siblings, and other relatives.

Genetic counseling and testing can be highly beneficial for breast cancer patients.

For some people, it provides peace of mind thanks to a negative test. For others, it’s a chance to make informed decisions for themselves and their family.

We are proud to expand access to this type of care. It is estimated that 90 percent of mutation carriers remain unidentified, so genetic testing gives us an astounding opportunity to impact the screening and detection of cancer.

LEARN MORE!

Breast surgical oncologist Dr. Ashley Hendrix sees patients at Regional One Health Cancer Care. Along with the highrisk breast clinic, Regional One Health has genetic counseling clinics for pancreatic, colorectal, gynecologic, and melanoma cancers.

By Dr. Sonal Barad

At the Core of Memphis Fitness

What is your core?

Your core, which consists of a centralized group of muscles, is essential for more than just getting a six-pack. It plays a key role in your well-being. The core includes the ribcage, spine, stomach, hips, and pelvis. It acts as the body’s natural support system, providing a sturdy base for the rest of the body. A strong core is less about washboard abs and more about how effectively your entire body works.

How is your core affecting you?

A dysfunctional core can show up at various places in your body; you may find unresolving aches and pains, repeated patterns of injuries, pelvic floor issues, persistent low back pain, or Sciatica that never completely goes away. If a tree trunk isn’t sturdy and well-rooted, the branches won’t stay aligned. No matter how much you trim them, the problem is in the trunk. Once the trunk is strong and balanced, the branches will align naturally. In the same way, your core supports your entire body, but until it’s stable, other issues won’t fully be resolved.

Is pelvic floor therapy the same as core work?

Your pelvic floor is at the base of your core and controls the bladder, uterus, bowel, and sexual organs. A dysfunctional pelvic floor might cause back pain, constipation, pelvic organ prolapse, overactive bladder, pain during intercourse, or incontinence. In my work, I address the pelvic floor while also tending to your core, promoting overall health. In my extensive experience,

Sonal Barad

treating only the symptoms of pelvic floor issues doesn’t prevent future problems. I have noticed a pattern: patients would come to my office even after their pelvic floor symptoms were treated successfully. The treatment gave them short-term relief, but the results didn’t last because the real problem, a core dysfunction, was never addressed.

Who are my clients?

I mostly work with anyone who is experiencing pelvic and core dysfunctions, treating a wide range of ages and activity levels. Most often, I work with women dealing with core dysfunction, as pregnancy and surgeries can significantly impact their core system. Suppose these issues aren’t addressed in the early postpartum or post-op period. In that

case, I often see these women later in life, particularly around and after menopause, when core dysfunction begins to affect bladder function, pelvic health, and overall health.

Why does core work matter to me?

After decades of learning and hands-on experience, I’ve become expertly focused on pelvic and core health. My personal journey sparked my passion for this field, and to ensure I provide the best care possible, I’ve sought out training from experts around the world. One thing I’ve noticed over and over again is that core dysfunction is most certainly the hidden cause of aches and pains. We can achieve real, long-lasting results by focusing on this root issue.

Craniosacral Therapy with Frequency

Specific Microcurrent (FSM)

Craniosacaral therapy is a gentle modality that supports the body with certain therapeutic holds so the body can do what it needs to do to selfregulate and self-heal. FSM therapy is a way to relieve pain using low levels of electrical current giving the body the information it needs to self heal as well as addresses nerve and pain issues, gut issues, vagus nerve dysregulation, headaches as well as address stress and anxiety.

Top Orthopedic Questions About Aging and Joint Pain

We spoke with Dr. Owen Tabor from OrthoSouth about his advice for healthy aging through injury prevention, maintaining bone health, and managing joint pain.

What

are some ways to prevent injury and pain as we

age?

Diversify your routine. “Single sport athletes repeating the same activity are often injured more easily. If you love running, incorporate some cycling. If you love tennis, incorporate some weight lifting. Mixing up your workouts helps prevent injury while strengthening other muscle groups.”

Work on flexibility. “Lots of joint pain is the result of muscle tightness. People often skip stretches post-workout or do not stretch deep or long enough. If you find yourself in this camp, it is worthwhile to sign up for a yoga or stretching class to make sure you are working on your flexibility, especially as you age.”

Incorporate strength training. “Many athletes and non-athletes complain about back pain, and one way to strengthen your back and core is through strength training like deadlifts and squats. These can be done with body weight or light weights, which is great for your core and support.”

What are some ways to maintain bone health?

Use weight training to strengthen bones. “We hit our maximum bone density in our mid-30s, then it steadily declines as we age, and bone strength is critically important. Some people may not realize that your bones are like muscles, and the more you use them through strength training, the slower bone density decline occurs. Activities like weightlifting are better for bone health and density, but if you do not lift weights, activities like walking and jogging, Pilates, and yoga also count as strength training.”

Do you have any tips for managing joint pain?

Turn to a professional for a rehabilitation plan. “If you have incorporated regular stretching and your joint pain doesn’t subside, I recommend seeing a professional, be it an orthopedic doctor or physical therapist. Usually, a rehabilitation plan can be implemented, and surgery is rarely needed. The body is great at healing most things if you give it a chance, so make sure to give the body part some rest.”

Do you have recommendations for getting back into exercise after a joint replacement?

Ease into it with easy cardio and bodyweight exercises. “Give yourself time to heal, then start with something like the stationary bike that is easy on the body and joints and can help improve range of motion, strength, and cardio. For people who don’t want to go to a gym but need their legs and back to get stronger, do simple bodyweight exercises like air squats.”

Recognize that injury is inevitable. “Overall, if you compete athletically in any way, you will get hurt at some point. You have to accept injury as part of it, know it’s coming, and learn how to get over it and get back in the game without letting it derail you. Take care of your body, accept injury, then get back in the game.”

For more information, visit Orthosouth.org or call 901.641.3000.

By Zoe Harrison

Photo by Tindall Stephens

A PASSION FOR PATIENTS & FITNESS

When speaking with Dr. Katie Montry, her passion is health — mentally, through her career as a neuropsychologist, and physically, through her work inspiring fitness in the Memphis community.

Katie has always been interested in the brain and body connection and has made it her life’s work to be a resource for mental and physical health. Originally from Detroit, she grew up a sporty kid who loved learning about the brain and its workings. She eventually received her Bachelor of Science in Neuroscience from the University of Michigan, then her Master’s and Doctorate in Neuropsychology from Rosalind Franklin University in Chicago. Katie found her way to Memphis during her residency work and has been a clinical neuropsychologist at Semmes Murphey for four years. Through her work, Katie focuses on brain health. She specializes in checking memory, attention, and other areas of thinking for her patients, who are often referred to her if they are experiencing cognitive or behavioral changes. In addition, Katie works with patients recovering from traumatic brain injuries, and started a Memory Clinic at Semmes Murphey, where she serves as co-director. If she does not sound busy enough, Katie also serves as a CrossFit trainer and 901 Volleyball tournament manager.

When Katie found out she matched in Memphis for her residency, she immediately began searching online for any recreational sports teams she could join to meet friends in her new city. “I quickly joined the Facebook group for 901 Volleyball, recruited free agents to have a team, and had a built-in group of friends from pretty much the moment I moved to Memphis. Now, almost all my friends here have been through volleyball and CrossFit,” she says. As 901 Volleyball tournament manager, she organizes over 1000 tournament participants for beach, indoor, and grass games and spearheads advertising, recruiting, and fundraising.

Also active with the CrossFit community, Katie says, “Women are taught not to lift heavy, so when I started doing CrossFit, I loved watching strong women lifting huge weights and seeing how well my body responded to that type of workout. It has changed my relationship with my body, allowing me to focus on what it can do rather than what it looks like,” she says. As a CrossFit coach at CrossFit Hit And Run, Katie loves to see the same change in her trainees as their passion for weightlifting grows.

Katie also brings her passion for exercise and fitness into her work with her patients at Semmes Murphey. “A lot of my work is with the aging population and those with dementia, and I always emphasize the importance of exercise,” she says. She reminds her patients of the importance of cardio, weightlifting, stretching, flexibility, and the ability to pick yourself up after a fall. “If I have a senior patient that can do a burpee, I am much less concerned about them,” Katie says. It is clear through her work and fitness hobbies that Katie is passionate about keeping the Memphis community healthy and active — mentally and physically.

To learn more about 901 Volleyball, visit 901volleyball.volleyballlife.com. Visit Cfhitandrun.com to learn more about CrossFit Hit And Run.

By Zoe Harrison

DR. KATIE MONTRY PROVIDED SOME INSIGHT INTO THE COGNITIVE IMPAIRMENT THAT CAN OCCUR IN CANCER

PATIENTS.

WHAT IS CANCER-RELATED COGNITIVE IMPAIRMENT (CRCI)?

DO PEOPLE WITH BREAST CANCER AND BREAST CANCER SURVIVORS EXPERIENCE IT?

CRCI refers to changes in thinking associated with cancer itself or its treatments. Research has shown that anywhere between 13-70% of people with breast cancer and breast cancer survivors experience CRCI, with some of the most reported symptoms including changes in learning and memory, difficulties focusing and distractibility, and wordfinding problems.

IS CRCI SEEN MORE OFTEN BEFORE DIAGNOSIS, DURING TREATMENT, OR AFTER TREATMENT HAS ENDED?

Everyone’s experience with CRCI is different. Studies have found that CRCI can occur at multiple stages in the breast cancer journey, including both during and immediately after treatment and sometimes even after a more extended period after completion of treatment. Many people will report that their cognitive symptoms improve after they’ve completed treatment, while others may notice persisting symptoms long after their treatment concludes.

WHAT

ARE THE CAUSES OF THESE SYMPTOMS?

While we don’t fully understand what causes CRCI among people with breast cancer and survivors of breast cancer, the current research suggests that multiple factors likely contribute to its onset and persistence over time. These factors may include both the direct and indirect effects of cancer therapies on the central nervous system, lifestyle factors such as diet and exercise, and other biopsychosocial factors such as psychological distress, fatigue, and sleep disturbance.

WHAT ARE SOME SOLUTIONS TO THESE SYMPTOMS, BOTH IN THE SHORT- AND LONG-TERM?

Start by talking to your doctor. They may be able to immediately identify and address more easily treatable issues that could be contributing to CRCI, such as some treatment-related side effects, difficulties sleeping, or changes in your diet and exercise habits. They will also be able to refer you to mental health professionals who can help you manage psychological symptoms very commonly associated with the diagnosis and treatment of breast cancer, including stress, anxiety, and depression. You might also ask your doctor whether a referral for neuropsychological evaluation would be appropriate to identify and characterize any cognitive or behavioral changes associated with your diagnosis and treatment and to make recommendations regarding the management of any factors potentially contributing to your symptoms.

IS THERE ANY ADVICE YOU WOULD GIVE TO PATIENTS NEWLY DIAGNOSED WITH BREAST CANCER TO HELP PREVENT OR ALLEVIATE CRCI?

Maintain regular physical activity under the advisement of your treating doctors. Exercise, including aerobic exercise, resistance training, and yoga, can be helpful in preventing or reducing the severity of cognitive symptoms. Work with your doctors to optimize your sleep quality to reduce fatigue and improve your cognitive efficiency during the day. Maintain a balanced diet. The Mediterranean diet, DASH (Dietary Approaches to Stop Hypertension) diet, and the MIND diet (a combination of the Mediterranean and DASH diets) have the most research support in reducing the risk of cognitive decline over time. Keep your brain active, socialize with friends and family, learn something new, and keep up with your hobbies to the best of your ability. Lastly and most importantly, seek professional help. Receiving a cancer diagnosis can be extremely scary and stressful. Working with a psychologist or therapist and attending support groups can be very helpful in managing stress and preventing more significant symptoms of anxiety, depression, and trauma-related conditions that may contribute to cognitive symptoms and negatively affect your quality of life.”

By Zoe Harrison

Photo by Tindall Stephens

Healing Hikes & Giving Back

Crystal Freeman, 48, is a dedicated mom of three, an avid hiker and backpacker, and a two-time breast cancer survivor who is giving back to other cancer patients and survivors. Crystal was first diagnosed with stage 2 ductile carcinoma in situ breast cancer in 2012 at 36, and at the time, her treatment resulted in a bilateral mastectomy and reconstructive surgery. In 2015, Crystal’s doctors found that the cancer had returned, this time in her clavicle, and required radiation. What followed was eight grueling years of monthly injections to suppress her estrogen and progesterone levels and keep her cancer at bay. Last year, Crystal’s doctor was finally able to take her off the injections, and she is able to receive the same treatment in pill form at a lower dose.

Before her cancer diagnosis, Crystal enjoyed running and competed in half marathons. However, once her treatment began to take a toll on her body, she was no longer able to enjoy running like she once had. When she started to miss her exercise and time spent outdoors, Crystal and a small group of friends decided to try hiking. Now, they take at least one annual 50-mile backpacking trip on the Appalachian Trail and plan to continue their section hikes until they complete the entire trail. Crystal is drawn to the steady training and selfmotivation she finds in hiking, saying, “You are the one who fails if you don’t prepare. When I know I have a hike planned, I do everything I can to ensure I am in the best shape possible.”

Crystal’s training includes sleeping and eating well, going to a trainer for strength training twice a week, and going on

practice hikes to prepare. As the trip grows closer, Crystal will center her workouts around whether the hike is primarily uphill or downhill and will incorporate a weighted backpack to simulate the feeling of hiking with her gear. “Spending time outdoors with friends and feeling that sense of accomplishment when the trip is over are the best parts for me,” Crystal says.

In addition to hiking, Crystal has found another way to feel fulfilled by giving back to West Cancer Center and supporting other cancer patients. “There are so many feelings that are hard to cope with after a cancer diagnosis, and people are so scared of what to do and recurrence. It brings me a lot of joy to be able to mentor other breast cancer patients during their difficult journey,” Crystal says. Additionally, Crystal even ran the coffee shop at West Cancer Center as another way to help support the organization.

Now, Crystal is living in Como, MS, where she runs a Bed & Breakfast and coffee shop. She continues to give back to the cancer community by making mastectomy pillows with her church group at Senatobia Church of Christ and continues to mentor other breast cancer patients. “As difficult as my experience was, I want to take everything I went through and learned and use it to help other women in need.”

Are you interested in supporting West Cancer Center? Visit Westcancerfoundation.org to learn more about how you can help the fight against cancer.

By Zoe Harrison

Photo by Tindall Stephens

Finding Strength and Serenity on the Mat

Tricia Austin is from Desoto County but has been a Memphian since moving here for college, and she cites movement as a big part of her life and identity. She grew up in gymnastics, dancing, and cheerleading and eventually found entry-level yoga classes to stay fit during college. In 2008, Tricia found more vigor and consistency in her yoga practice. By 2010, she had found Hot Yoga Plus, where she had fallen in love with hot power vinyasa. She spent the next decade practicing hot yoga consistently and eventually decided to embark on Yoga Teacher Training in early 2020. However, her year quickly took a turn, and Tricia soon realized how much she needed yoga to keep her calm and balanced during turmoil.

“Surround yourself with people you love, and embrace the activities that make you feel good.”

Tricia has no family history of breast cancer but prides herself in being very mindful and proactive about monitoring her health through regular checkups and physicals. Therefore, in 2020, Tricia had scheduled her first routine mammogram, which fell on the same day the first COVID-19 patient was admitted into Baptist Hospital here in Memphis. “Everything felt so surreal,” Tricia remembers. “I was terrified to go to the hospital that day because of all of the uncertainty at the time, but I made myself go despite my fears.” Within a few days of her mammogram, the whole world had gone into lockdown, and Tricia received a follow-up call from her doctor to come in for another screening and a biopsy. Soon, she was diagnosed with early-stage ER-positive, high/nuclear grade Ductal carcinoma in situ (DCIS) breast cancer in both breasts. “I felt like I was in the Twilight Zone. I have always taken care of my body and health, and it felt so uncertain and scary to get this diagnosis out of the blue,” Tricia says. On top of the fear of her diagnosis, Tricia had to go to all her appointments alone, including an eventual double mastectomy and reconstructive surgeries, due to new restrictions.

During these months, Tricia felt her life had turned upside down, but she found peace in her yoga practice to help her cope. “I am so thankful for all the teachers who kept yoga studios going and provided virtual classes during the pandemic. Continuing my practice and teacher training during

such a scary time in my life gave me something to focus on instead of the fears around my breast cancer diagnosis,” she says. By 2021, Tricia had recovered from her reconstructive surgery and completed training from DwiPada Yoga School. She soon began teaching at Hot Yoga Plus, where she has now completed her 300-hour teacher training.

Tricia is grateful she was proactive with her screenings and had yoga to remain calm and distracted from her scary reality.

“Every cancer patient’s journey is uniquely theirs, and I encourage them to take one step at a time and be gentle with themselves. They are stronger than they know and more courageous than they feel. Surround yourself with people you love, and embrace the activities that make you feel good.”

By

LOCAL RUN CLUB INVITES ‘EVERY PACE, EVERY FACE’

Left to right: Jarius Powers, Darryl Sims , and Jeremy Jones

Maya Smith

Photo by Tindall Stephens

About 70 novice and seasoned runners strode around Shelby Farms’ Hyde Lake on a rainy Sunday in September.

Faster runners who had finished the loop chatted over a live DJ’s mix. They sipped on celebratory local beer, cheering on every runner finishing after them. It was the one-year anniversary of the 901 Run Club’s first run.

Jeremy Jones, 29, one of the club’s co-founders, stood at the end of the loop, high-fiving finishers until the last runner — winded yet smiling —jogged through the finish line.

When Jones and the club’s other co-founders, Jarius Powers, 30, and Darryl Sims, 29, connected through Instagram and met for their first run a year ago, it was just the three of them. Even after spreading the word on social media, the trio had no idea that the group would grow like it has, now attracting as many as 160 runners a week. Much of that growth happened over the summer.

“IT STARTS AS RUNNING, BUT IT’S COMMUNITY AT THE END OF IT. YOU DON’T HAVE TO HAVE ANY SKILLS TO BE A PART OF A COMMUNITY.”

“We started with three people, and then it grew to six,” Sims says. “Now, all of a sudden, it’s hundreds of people and different faces each week.”

The trio started their running journeys for various reasons: Powers and Sims to stay in shape. Goal-driven, Jones, in college at the time, admits he initially just wanted to run a race and get a sticker boasting the distance.

“I didn’t know what the 13.1 or 26.2 meant, but I knew I wanted a sticker,” he says. “Once I found out what I had to do to get it, I was like ‘yeah, I can do that.’”

In the process of training for his first marathon in 2022, Jones became hooked on running when he started to see the mental fortitude required for running help him in other areas of his life, such as his engineering career. Now, he wants to encourage others to run so they can reap those benefits, too.

“Us three have gotten so much from running,” he says. “It’s helped us navigate life and I just want to share that with everyone we come across.”

Though led to run for mixed reasons, the three started the 901 Run Club with one main goal: to create community, Powers says.

“We bring together people from all parts of the city — from South Memphis to the suburbs,” Powers says. “It’s a chance to interact with people we might not have otherwise. We get to see people foster and develop friendships here. And that’s our biggest thing: creating connections across the city.”

The 901 Run Club aims to create a space for beginner and experienced runners, inspiring the club’s tagline, “every pace, every face.” “Running can be for everybody,” says Jones, who coined the club’s motto. It’s not just “limited to the fastest of the fastest.”

“If you’ve never run before or been running for years, you’re welcome here,” Jones adds. “It starts as running, but it’s community at the end of it. You don’t have to have any skills to be a part of a community.”

The 901 Run Club meets weekly at 4 p.m. on Sunday for its staple 2.3-mile run around Hyde Lake. Every second and last Saturday of the month, the club meets at various locations around the city for a two or four-mile scenic run. The runs are free and open to all levels of runners.

Connect with the 901 Run Club on their Facebook or Instagram page, or check out their website, 901runclub.com for upcoming runs. Runners are asked to complete a waiver before joining.

Dr. Camille Tabor-Cobb

By Zoe Harrison

Photos by Tindall Stephens

Empowering Wellness

Laura Leike-Speed, 54, is a holistic health coach helping women in perimenopause and menopause navigate nutrition, supplements, and lifestyle and have more constructive conversations with their doctors.

Laura grew up in Germantown and always loved being active, riding horses outdoors, and playing sports. However, during college and early adulthood, Laura found that she had put her health on the back burner and was no longer taking care of herself. Eventually, Laura decided it was time to make a change and began dieting and exercising, but nothing was working well for her. “I realized I was completely disconnected from how my body worked,” she remembers. Despite exercising and dieting, Laura continued to feel bad physically, experiencing symptoms like joint pain, brain fog, sleep disruption, stomach issues, depression, and anxiety. She eventually came to realize that overtraining was part of her problem and decided to focus more on nutrition. “Trying a paleo diet made me awake to the difference in how you feel based on that kind of fuel you put into your body,” Laura says. She then decided to learn more about nutrition and dedicate her career to coaching others on feeling their best.

“I teach my clients how to gradually make better choices with food, as well as recommending supplements that may help their goals.”

Laura first enrolled in the Institute for Integrative Nutrition, where she became trained in all types of nutrition pathways (veganism, paleo, etc.) and learned the benefits of each. She then became certified by The Primal Health Coach Institute, where she expanded her knowledge of nutrition, exercise, and coaching. Most recently, Laura became certified as a Christian health practitioner through The School for Christian Health and Nutrition, where she was able to tie her coaching career to her Christian faith and learn how the Bible relates to the science of healthy living.

As a health coach, Laura primarily works with women and helps them learn how to create the energy to feel their best. “I teach my clients how to gradually make better choices with

food, as well as recommending supplements that may help their goals,” Laura says. Her goal is to provide her clients with as much knowledge as possible to take to their doctors to ask the right questions and feel in more control of their health. Overall, Laura’s best advice for her female patients is to eat adequate amounts of protein, cut out seed oils, get outside, and walk and strength train throughout each week.

When Laura consults with a prospective client, they first make an appointment on her website for a 20-minute discovery call to determine if they are a good match. Next, the client completes a detailed questionnaire about their history and goals. Laura then works to develop a plan with more detailed protocols and lessons.

Learn more about Laura on her Instagram account @coachlauraleike, where you can find links to her website to book a consultation.

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By Maya Smith

Photo by Tindall Stephens

BORN TO DANCE

Answorth Robinson, 73, has been dancing since sixth grade when he and two classmates choreographed a routine to perform in a youth talent competition at the Arkansas State Fair.

Several decades later, Robinson, a former professional dancer trained in jazz, tap, and ballet, still loves all forms of dance. That love for dance inspires him to teach 12 dance classes a week in the Memphis area.

From Whitehaven to Germantown, he teaches country western and urban line dance, Zumba, and Chair One Fitness, a chair-based dance fitness program. He says teaching is a “different level of high” from performing professionally, which he began in earnest as a senior in college after a road trip from Little Rock to Dallas.

His theater friends were headed to audition for two Dallas Summer Musical Theater shows featuring Gene Kelly and Ginger Rogers. Though Robinson was a business major and had only done a few local productions, he joined them, not wanting to miss the “opportunity of a lifetime.”

Turns out I got a part, and none of my friends did,” Robinson says. “That was the quietest ride from Dallas back to Little Rock, but I was going to do shows with those two legends.”

After dancing on stage with Kelly and Rogers, he says there’s nothing else he could have done that would have topped that experience. He spent the next couple of months touring with Disney on Parade, before returning to Dallas a couple of times for parts in Peter Pan and Gone with the Wind.

He moved to New York City in his mid-twenties to accelerate his career. He trained at the Broadway Dance Center and Steps on Broadway, where Broadway choreographers often taught classes. Looking for another big break, he “wore out shoes going to audition after audition.”

Eventually, Robinson landed a part in an opera that toured the country. But when that show ended, he started thinking “practically” about finances and the future. The dancer decided to trade in his ballet shoes for a tie. He ended his four-year stint as a professional dancer and got a job with the City of New York, where he worked for the next 30 years.

When Robinson retired, he moved to Memphis, and a year later, he reemerged in the dance world as a Zumba instructor. This June, he celebrated his fifteenth anniversary of teaching.

Robinson says he’s not slowing down any time soon. Not only is teaching a dozen classes a week keeping him active, but he believes learning and remembering the choreography keeps his mind sharp. “Anyone who attends line dance will get a mental workout,” he says.

Beyond the mental and physical benefits, Robinson cherishes the fellowship in the line dance community, “It feels like a family.” That feeling is tenfold at line dance conventions, where attendees sometimes dance from evening to early morning hours. “The energy at these conventions, held almost every weekend somewhere in the country, can be off the chain,” he says.

Robinson looks forward to that energy at Memphis’ biennial M-Town Throwdown Line Dance Convention, planned for April 2025 at the Renaissance Convention Center. Robinson, who chairs the convention, expects at least 350 dancers nationwide to attend. Registration is open to the public and to all levels of line dancers.

Dance with Robinson in class at the Ric Nuber and Georgette and Cato Johnson YMCAs, New Sardis Baptist Church, the Germantown Athletic Club, and the Germantown Pickering Center.

By

Shelby Mitchell

Photo by Terrance Raper

HELPING YOUTH HEAL THROUGH THE POWER OF RUNNING

Paul Ireland, commonly known as Coach Spunky, marks 25 years of volunteering at Youth Villages and the 25th anniversary of Runners Club, part of the organization’s residential treatment program with a focus on weekly runs and participation in monthly 5K races.

Spunky made his mark in Memphis’ running community but didn’t hit the ground sprinting at first.

At 30, Spunky says he wasn’t in the best shape but was trying to be.

“I tried running a few times and started doing half a mile, but my house was on a hill, and I could barely get up there,” he said.

So, he started running with friends, and soon enough, ‘this group’ turned into a weekly Wednesday night run at Bartlett’s Freeman Park — a group that still meets up after 35 years. They started small with 5Ks, and then 5Ks turned into 10Ks.

“Sometimes, being in a big group, we’ll talk each other into things,” Spunky said. “So, we started training for races.”

As Spunky likes to say, it was positive peer pressure at its best.

Spunky and his crew added miles each week and laced up to compete in the St. Jude Memphis Marathon® Weekend. They didn’t glide through the miles at first, but every run sharpened their stride as they crossed the finish line of the 26.2-miler.

Eventually, the group decided if they were going to work and train this hard, why wouldn’t they want to do more races — not only in Memphis but nationwide?

And they did just that. Spunky and the group ran in the New York City Marathon,

but the trekking didn’t stop there. From California to New Orleans and Minneapolis-St. Paul, they raced them all.

As large races slowed, Spunky needed a new outlet for his love of running. As a member of the local running community, he crossed paths with Youth Villages CEO Patrick Lawler, who was also a runner. Spunky learned from Lawler that Anne Thompson, a former staff member at Youth Villages, was developing an idea for a running program on its residential campuses. The goal was to incorporate running as a benefit to the youth’s health and provide opportunities to run in events around the city.

While much of the work Youth Villages provides is through its community-based programs, children and youth with serious to severe emotional and behavioral problems can only be helped through a temporary stay in a residential program. For the youth who need it, treatment can be lifesaving.

Lawler asked Spunky to volunteer to lead Youth Villages’ Runners Club. He was all in then, and now, 25 years later, Runners Club is still going strong with eight weekly volunteers who run with kids at Youth Villages’ Dogwood and Bartlett campuses.

In Runners Club, youth are rewarded for each mile completed, and participants can win an array of prizes, from running gear to watches to a shopping spree at a local sporting goods store. In addition to the prizes, the youth adore having someone to run or walk with them. It is not only motivating, but it also teaches them healthy relationships and social skills.

“The kids will ask where a regular volunteer is if they had to miss a day of running,” Spunky said. “So, it goes to show how excited they are for the volunteers to be there.”

For Spunky and the current volunteers in Runners Club, the goal is never to place first but to cross the finish line together with the children. In the past year, Runners Club participants ran in 5K races across the city, including YV5K, Celebrate Munford, Bartlett’s St. Valentine’s Run, and the Humane Society’s Fast and Furriest.

After many years of volunteering to lead the Runners Club, Spunky became an official Youth Villages staff member, serving as a development associate.

“I’ve loved working with these kids for the past 25 years,” he said. “I hope I can continue creating an impact on their lives while I have a few years left in me.”

GET INVOLVED IN RUNNERS CLUB

If you are looking for a chance to engage with children with mental, emotional, and behavioral health needs and also get some exercise for yourself, this is the program for you! With weekly and monthly volunteer opportunities, it’s easy to fit Runners Club into your schedule. Please note that to volunteer, we ask that you be at least 21 or older, willing to complete a background check, confidentiality and liability waiver, and a short, one-hour training. If you are interested, please contact Anna.Otto@youthvillages.org.

Runners Club’s upcoming race will be the YV5K on Saturday, October 26. Participants can register online for the YV5K by visiting Youthvillages5k.org. Walk-up registration is also available at packet pick-up from 8 a.m. to 6 p.m. at the Memphis Area Association of Realtors on Friday, October 25, and from 7:30 to 8:30 a.m. at Ridgeway Center on race day.

gnocchi

By Cara Greenstein

AIR-FRIED CRISPY

WITH BROWNED BUTTER & RICOTTA

Ingredients:

q 1 lb. package gnocchi

q 2 tablespoons olive oil, divided

q Sea salt + black pepper

q 1/4 cup part-skim ricotta

q 1/4 cup butter

q 1 handful sage leaves

Directions:

Place gnocchi in a medium bowl with 1 tablespoon olive oil and a pinch of salt and pepper. Toss to evenly coat the gnocchi. Transfer to an air fryer and arrange in a single layer. Cook at 390 degrees for 12 total minutes, shaking the basket every 2-3 minutes to achieve even crispiness!

While the gnocchi cooks, heat a small saucepan over medium-high heat. Add butter and melt, cooking untouched until butter achieves a brown hue and nutty scent. Turn off heat immediately (to avoid burning).

Meanwhile, heat the remaining tablespoon of olive oil in a second small saucepan over medium-high heat. Prepare a piece of paper towel next to the stovetop. Add sage leaves and allow to cook, untouched, for 30 seconds (that’s it!). Scoop out sage leaves and place on paper towel.

To serve, place hot, crispy gnocchi on a serving dish. Spoon/smear ricotta in a large dollop in the center. Pour browned butter over the entire dish. Garnish with sea salt, black pepper, and crispy sage leaves.

Serves 2-4

Grilled Hawaiian Chicken & Coconut Rice

Ingredients:

q 4 chicken breasts, skinless and boneless

q 1/2 cup soy sauce

q 1/2 cup water

q 1/2 teaspoon sesame oil

q 1/2 cup brown sugar

q 1 garlic clove, minced

q 1/4 cup white onion, chopped

q 1 bag Success Basmati Rice

q 2 cups coconut milk

q 4 pineapple rings

q 1/4 cup unsweetened coconut, shredded

Directions:

In 1-gallon bag, combine chicken with soy sauce, water, sesame oil, brown sugar, garlic and onion. Marinate in refrigerator about 4 hours.

Heat grill to medium heat.

Prepare rice according to package directions, replacing 2 cups water with coconut milk.

Once finished marinating, remove chicken and pat dry. Grill about 7 minutes per side, or until internal temperature reaches 165 F.

Pat pineapple rings dry and grill about 1 minute per side.

Mix shredded coconut with rice. Place pineapples on top of chicken and serve with rice.

Serves 4 By

By Emily Gause, MA, RDN, LDN

Five Common Nutrition-related Myths on Cancer Risk and Reoccurrence

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.

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) 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.

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.

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 part of a well-balanced diet.

MYTH #3:

People in 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 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 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 very 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 fatsoluble 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 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 nutrition counseling and support through the treatment and healing process.

Emily Gause, MA, RDN, LDN is a Nutrition Therapist at Memphis Nutrition Group, a nutrition and lifestyle counseling practice offering in-person and virtual nutrition therapy specializing in a non-diet, weight-neutral approach. The Registered Dietitians at Memphis Nutrition Group help individuals reconnect with their bodies, find confidence and clarity in their everyday choices. Contact Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com for more information. You can also follow Memphis Nutrition Group on Instagram and Facebook.

By Dale Sanford, Performance Coach

TOP FIVE MISTAKES ULTRA RUNNERS MAKE ON LONG RUNS

Rule number one of ultra running… you can’t fake the long stuff. Long runs are the cornerstone of ultra marathon training, preparing runners for the mental and physical challenges of races that extend beyond the marathon distance. However, even experienced ultra runners make key mistakes during these important sessions. So, let’s dive into five common ones and how to avoid them.

1.

NOT PRACTICING RACE-DAY PACING INADEQUATE FUELING AND HYDRATION

Pacing is critical in ultra races, but many runners make the mistake of starting their long runs too fast or not paying attention to their goal pace. Ultra marathons require maintaining a (slow) sustainable pace over many hours, well beyond what you will do in training. Training too fast or running until you have to walk is a bad strategy that will result in the early onset of fatigue and likely derail the later hours of your run.

HOW TO AVOID IT:

• Start your long runs at a slow, comfortable pace.

• Practice walking or power hiking, especially on hills, to conserve energy.

• Develop a disciplined approach to pacing by starting your strategy from the get-go. You can even use a walk/run calculator to plan your walk breaks based on average running and walking pace. Don’t get me wrong, you will want to run without walking on MOST of your runs if you’re able. But your long runs are race day simulations just about every week.

2.

This is probably the most common blunder during long training sessions, period. Fueling and hydration are essential for ultra success, yet many runners don’t practice their race-day strategies during training. Ultra races demand a steady intake of carbohydrates, electrolytes, and fluids to avoid dehydration, energy crashes, and gastrointestinal issues. You should be testing and retesting this strategy each week!

HOW TO AVOID IT:

• Begin eating and hydrating early in your long runs, aiming for 60-90 grams of carbs per hour and at least one bottle of sports drink.

• Eat and drink on a schedule. If you can’t get there, work toward it by increasing the intake slowly.

• Test different foods — gels, bars, or solid foods like Chick-fil-A sandwiches (kidding, but seriously, some people eat them during ultras) — so you know what works best for your body during prolonged efforts.

• Hydrate consistently with sodium-rich sports drinks to maintain your hydration and energy levels. Dehydration can mask itself as bonking! You are probably dehydrated if you finish every long run starving but feel like you ate plenty. For really long days, you’ll also want a little fat and protein in that fuel to help prevent excess muscle breakdown.

IGNORING TERRAINSPECIFIC TRAINING

Many ultra runners make the mistake of doing long runs on easy, flat terrain, even though their race may occur on steep, technical trails. I once trained for a 50K doing mostly treadmill runs. Big mistake! My quads were toast at the halfway point. It’s not the uphills that get you. It’s the smashing down hills that will mess up your day.

HOW TO AVOID IT:

Choose training routes that closely mimic your race conditions. If your race involves steep climbs, practice on hilly trails to build the specific muscles and endurance needed for those ascents and descents. Particularly the descents. We have all our ultra athletes do downhill running sessions to prep for the impact. It’s not a common thing to see people doing, but it’s effective in building amazing fatigue resistance.

DOING TOO LONG OF A LONG RUN

Many ultra runners believe running monster long runs in training is necessary, but running too far can lead to overtraining, injury, and burnout. Mark my words: you don’t have to run a 50 to do 100. And anything under 100, you can be fine on 60-70% of the distance as your longest single-day run. Extremely long training runs can leave you exhausted, requiring a longer recovery period that cuts into other key training sessions. Quality over quantity!

HOW TO AVOID IT:

Keep your longest runs within a reasonable range —generally 40-50 miles for a 100 or 60-70% of the race distance for anything shorter. It’s more important to build weekly mileage and utilize back-to-back long runs than to log a single, superlong session.

PRO TIP: Work your training progression in time and not distance! The total duration of running is much easier to control at high volumes than distance.

SKIPPING STRENGTH TRAINING

Focusing only on running miles and neglecting strength training is a common mistake among ultra runners. This can lead to muscle imbalances, early decay of form, and increased risk of injury, especially over longer distances. Strength equals durability. The stronger you are, the more of a beating your body can handle.

HOW TO AVOID IT:

Incorporate strength training into your routine at least twice a week. Anything is better than nothing, but the heavier weights you can safely work with the better for durability. Strengthening your muscles improves your endurance (fatigue resistance), supports your joints, and helps maintain good running form throughout your race. You don’t want to be that zombie doing the ultra shuffle at the finish line!

Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching individuals and athletes all over the world since 2009. You can catch up with Dale @bpcperformance on IG, or listen to the Coaches on Couches Podcast. If you’d like to start your health or sports performance journey with BPC, visit Buildpeakcompete.com

Mary Carmack, Cyclist

36; Leasing Manager for Mid South Best Rentals

I f CYCLING: I love going fast. I love the community of supportive and accepting people who just love bikes. I love that it can be done alone or with others, with or without goals or ambitions.

BUCKET LIST: I want to ride 100 miles someday. I picked up cycling during the pandemic, so I haven’t been at it all my life like some folks who ride ultra-long distances, but it would be cool to say I did it at least once.

UP NEXT: I plan to race everyone on the coffee ride back to the shop so I can be the first to order an iced matcha latte.

FAVE FITNESS ACCOMPLISHMENT: Aside from the overall fact that cycling has transformed me from an inactive smoker into someone who rides 100 miles a week and hasn’t smoked in six years, it would have to be winning the QOM on a Strava segment called, “I Like Big Butts and I Cannot Lie.”

HOMETOWN: Memphis, TN

SPEED BUMPS: I’m fortunate never to have had a serious crash, especially since I’m a road cyclist and often share the space with distracted drivers. My biggest setback was getting pneumonia this January. I was off my feet for two months.

MY GROUP: I love a group ride! My boyfriend, Jackson, is a mechanic at Latting, so I usually find myself in any event they organize.

FAVORITE JAMS: “Bunny is a Rider” by Caroline Polachek

RECENT RACES: The Midsummer Challenge in July — 275 cyclists riding together was really awesome.

MOST MEMORABLE FITNESS EVENT: This spring, I went on a bike retreat to Paris, TN, and we rode through some beautiful countryside. It reminded me of how flat Memphis is. I actually had to get off my bike and walk it up a hill at one point.

BEST EATS: It’s a toss-up between a veggie sushi roll from Sakura and the tofu phô from Ryu.

DREAM DINNER COMPANY: Ram Dass. He would bring a good mix of humor, story-telling, and wisdom — and probably call me out for not chewing mindfully.

GO-TO GEAR: Favorite luxury: electronic shifters. Must-have: a helmet. I wouldn’t ride to the mailbox without wearing a helmet.

INSPIRATION TO BE FIT: I’ve struggled all my life with anxiety, depression, and a negative body image. Riding bikes is just plain fun, so it’s easy to stay motivated, but even when I ride for fitness, the mental health benefits are immediate.

ON MY NIGHTSTAND: I joke that I’m illiterate because I never read books. When I do read, it’s got to be a nail-biter, or I’m back to scrolling Instagram. The last thing I read was a silly supernatural murder mystery, and I’ve already forgotten its name.

PET PEEVE: Anything that forces me to take a rest day.

QUOTE: “You have been taught that there is something wrong with you and that you are imperfect, but there isn’t, and you’re not.” - Cheri Huber

Photo by Tindall Stephens

Clinton Ward, Cyclist

44; Manager, Desktop Technology at Memphis Light Gas & Water

I f CYCLING: I love the people. Cycling has brought many great people into my life that I probably would not have met normally. It also brought me my best friend and love, Brenda.

BUCKET LIST: I want to complete a century using all six bikes for one ride. That would be a cool thing to do.

UP NEXT: I’m looking forward to Grind City’s Paint The Street Pink event to raise money for Breast Cancer research and awareness, as well as the Big Dam Bridge ride.

FAVE FITNESS ACCOMPLISHMENT: In 2018, I set a goal to ride my first century (100 miles) with an end-of-ride average of 20 mph. On my first attempt at 100 miles in 2020, I achieved that goal. The following week, with fewer riders, we were able to do it again. Both times, the elevation was over 3000 ft.

HOMETOWN: Memphis

SPEED BUMPS: In 2017, I had four unexpected surgeries in my left eye, which reduced my vision. My depth perception was affected, and it took me a long time to adjust. It’s much better now, and my vision has improved since.

MY GROUP: I am the President of Grind City Cycling Club. I participate in rides from Major Taylor Cycling, Memphis Hightailers, Latting Speed Shop, and Victory Bike Studio.

RECENT RACES: I participated in the Latting Speed Shop MidSummer Challenge ride. Roughly 120 miles across Memphis on one of the hottest days of the year! One of my favorite rides is called Bourbon Burn. It’s a three-day bike ride through Bourbon country in Kentucky —a very challenging and rewarding experience.

MOST MEMORABLE FITNESS EVENT: Bourbon Burn in 2023. Riding through Kentucky is beautiful in October. The course was challenging but also very rewarding. And stopping at some historic Bourbon distilleries helped a little, too!

DREAM DINNER COMPANY: I honestly don’t know. I enjoy the moments I spend with people and try not to take them for granted.

GO-TO GEAR: My favorite gear is Rapha. And for bikes, I like what’s cool and looks different.

INSPIRATION TO BE FIT: Grind City Cycling. We push each other to get better, not just on the bike but in life, too. Being physically fit is great, but being mentally fit is more beneficial to me.

ON MY NIGHTSTAND: “Black Champions in Cycling” by Marlon Moncrieffe

PET PEEVE: Not inspecting your bike prior to a ride!

BINGE-WATCHING: I love Sci-Fi.

QUOTE: “Time is a great teacher, but unfortunately, it kills all its pupils.” - Hector Berlioz

Photo by Tindall Stephens

JULIANA HUNTER

28, Trainer at Kenetix Performance & Fitness

FAV WAY TO WORKOUT:

I enjoy strength training or a fun game of tennis.

BIGGEST FITNESS MYTH:

One of the biggest fitness myths is that you must do long, intense cardio sessions to lose weight. A combination of strength training and shorter, highintensity cardio can be more effective for burning fat and building muscle.

BIGGEST NUTRITION MYTH:

A major nutrition myth is that all fats are bad for you. In reality, healthy fats, such as those in avocados, nuts, and olive oil, are essential for overall health. They support brain function, hormone production, and help absorb certain vitamins. It’s important to differentiate between healthy fats and unhealthy trans fats or excessive saturated fats.

Photo by Tindall Stephens

MY TYPICAL WORKOUT DAY:

A typical workout day for me starts with dynamic stretches and mobility work, followed by a five to 10-minute warm-up. Then, I focus on strength training, which alternates between upper-body, lower-body, or full-body workouts. Each session includes key exercises like bench presses, squats, or deadlifts, depending on the day. I finish with 15-20 minutes of either core or cardio and conclude with a five to 10-minute cool-down of light stretching.

MY ADVICE:

Understanding and listening to your body is crucial for overall health. Mental and physical health are deeply intertwined; managing stress, getting enough sleep, and addressing emotional well-being are just as important as maintaining a balanced diet and regular exercise.

MY FITNESS TIP:

Find activities you enjoy and can incorporate into your routine, as this will help you stay committed and make fitness a lasting part of your lifestyle.

ALWAYS IN MY GYM BAG:

Resistance bands

MY FITNESS IDOL:

Alycia Baumgardner

GO-TO SNACK:

Pretzels and Nutella

MY DIET:

A balance of healthy and indulging occasionally. It’s all in moderation, portion, and timing.

WHAT KEEPS YOU MOTIVATED:

Each new day offers a chance for growth and positive impact therefore I believe in grabbing hold of the opportunity to make a difference with the life I’m given.

GOALS FOR THE YEAR AHEAD:

I want to continue to become a better athlete every day to be a better coach for clients, and give my future kids an active childhood.

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.