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.
Pounds
Week •
Insulin Resistance • Burns Fat and Boosts Energy
Saint Francis Medical Partners
Why Weight?
The team at Saint Francis Medical Partners is dedicated to medical weight loss care. Weight loss success encompasses practical dietary and nutrition education recommendations, fitness and exercise habits, behavioral changes and prescription management. Our accredited, nationally recognized center will help you understand your options and find the best long-term solution. Our team wants to help you meet your weight loss goals.
Vanessa Williams, NP works with patients seeking non-surgical weight loss solutions, practicing with bariatric surgeon Dr. Robert Wegner at Saint Francis Center for Surgical Weight Loss. She has served at this location since 2008 and is dedicated to helping you reach your goals.
Make that first appointment today. Call 901-765-3040 or scan the code.
Vanessa Williams, NP
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
Brooke Simpson | Photographer
Simpson is originally from Michigan and is a multimedia specialist who has been shooting photography over 8 years in a wide range from academia, sports, weddings and more. In her free time, she is a devoted wife and super mom to their 1yr old son, along with their two sassy dogs.
Zoe Harrison | Contributing Writer
Zoe is a biomedical engineer with a focus in medical writing, and has authored a number of publications in scientific journals. She is a native Memphian and is a passionate runner, yogi, and weightlifter. In her free time, she enjoys cooking and playing with her golden doodle, Sully.
Lucy Modzelewski | Contributing Writer
Lucy is a branding and marketing professional and native Memphian. An avid runner, she enjoys running on the Green Line with her husband and participating in races throughout the year.
Shlomit Ovadia | Contributing Writer
Shlomit Ovadia is a Content Strategist for a Colorado-based nonprofit, where she currently lives and enjoys all the outdoors lifestyle has to offer. In addition to her freelance work in writing and editing, Shlomit’s poetry and creative pieces have been published in various literary journals including Grande Dame Literary and Sad Girls Club Literary Blog.
Amanda Tompkins | Contributing Writer
Amanda Tompkins is a freelance writer living life part time above the arctic circle. She works as a remote village optometrist in the Northwest Arctic Borough of Alaska. When not in AK, she lives in Midtown Memphis with her family and three pups. She enjoys kickboxing, circuit training, camping, hiking, kayaking and mountain biking.
Jeremy Crooks | Digital Designer
Jeremy is a South Carolinian turned native Memphian with almost 15 years of digital and print design experience. As a passionate endurance athlete, he loves participating in marathons, triathlons, and even a good hike with his wife and two pups, Brooklyn and Chloe.
Delivering Care for Women
MOGA Wolfchase
MOGA DeSoto
MOGA Memphis (Formerly Opera Memphis)
By Dr. Christopher Lievens, OD MS PhD
Protecting Your Eyes in the Summer
In the summer, we take extra precautions to protect our health — apply more sunscreen, limit exposure to extreme heat, and drink more water to stay hydrated. However, many people forget about protecting their eyes. Stepping outside without proper preparations can lead to an array of vision complications and, in some cases, permanent damage. From picking out the right sunglasses to mitigating pre-existing eye conditions, here are three tips to help you protect your eyes during the summer months.
Select the proper sunglasses.
Not all sunglasses are created equal. Picking out the perfect pair of summer shades is more than how dark the lenses are or the price tag — it’s about how much of the sun’s ultraviolet rays they block out. Overexposure to UV rays can cause damage to your eyes, like cataracts, corneal burns, and macular degeneration. To protect your eyes, lenses should block at least 95% of UVA and 99% of UVB rays from the sun. Not sure if the pair you’re looking at meets these requirements? Read the label before purchasing.
It’s also important to ensure the sunglasses you wear fit your face shape. The lenses should be large enough to cover your eye and fit close to your face. A too-tight pair will make it uncomfortable to wear, and a too-loose pair will slip off your face and let UV rays get to your eyes.
A new generation of Transitions brand lenses (lenses that darken when you go outside and lighten when you return indoors) launched just weeks ago. They are faster than ever and come in many stylish colors. They are fully protective and act, protect, and comfort even when you forget your sunglasses.
Don’t swim in contact lenses.
Whether heading to the pool, lake, or ocean, taking your contact lenses out is best. Swimming with contacts can cause irritation, redness, dryness, and larger problems like corneal abrasions and eye infections. While their design might lead you to think it’s an added barrier of protection to your eyes, that’s not necessarily the case. Your lenses are permeable, letting your eyes breathe beneath their barrier. This means the water and bacteria collecting in the lens can enter your eye or get stuck between your eyeball and the lens. If you decide to swim in your lenses, invest in disposable ones or a pair of air-tight swimming goggles.
Keep your eyes moisturized.
The heat and dryness of the summer months can impact your eye’s moisture, especially for those who already experience dry eye. Dry weather does not often affect us in the South, but your eyes may feel drier than usual if you plan to travel somewhere with a more desert climate. Adequate hydration is one way to combat symptoms. Additionally, you can use over-the-counter eye drops like Refresh, Blink, or Systane, wear sunglasses, and lay a cool compress over your eyes. Brand new prescription-strength dry eye medications have also recently come to market with great success. Ask your doctor about Miebo as an example. If symptoms persist, always consult a professional.
If you have any questions about your eye health and the steps needed to protect it, schedule an appointment with an optometrist. For more information, please contact The Eye Center at 901.722.3250 or visit Eyecentermemphis.com.
Dr. Christopher Lievens, OD MS PhD, is a professor and director of research at Southern College of Optometry. He has published scientific research and lectured on topics — such as eye disease, contact lens solutions, and optometric management — and is a peer reviewer for many optometric and ophthalmology journals. Additionally, he specializes in adult primary care at The Eye Center.
Alice Miller Anneliese Szatkowski
Hydrating Oxygen Facial
By Stuart Martin, DPT
The Impact of Running on Your Knees with Tips to Prevent Injury
Patients often inquire about the effects of running for exercise on their knees. Like any exercise regimen, running impacts the joints it involves, particularly the knees and hips. However, with some tips and diligence, the benefits can outweigh the drawbacks. If you experience knee pain during exercise, stretching, or any activity, stop immediately and contact OrthoSouth’s team of doctors for an assessment.
Three Pros of Running
1. Increased Cardiovascular Fitness
Running enhances cardiovascular fitness by strengthening the heart muscle, allowing it to pump blood more efficiently and reducing the risk of heart disease. Additionally, regular running improves circulation, increases lung capacity, and enhances overall oxygen utilization, leading to better endurance and reduced fatigue during physical activities.
2. Stronger Muscles
Running leads to stronger muscles by engaging multiple muscle groups, particularly in the legs, such as the quadriceps, hamstrings, calves, and glutes, which become more robust and toned with regular exercise. The repetitive motion of running helps improve muscle endurance and strength, contributing to better overall stability and coordination.
3. Sense of Community
Running as an activity tends to foster a strong sense of community among its participants. It brings people together through running clubs, group runs, and organized races, creating opportunities for social interaction and mutual support. This shared passion for running can lead to lasting friendships, camaraderie, and a sense of belonging, enhancing motivation and enjoyment of the sport.
Tips for Running
Choose the Right Shoes
Finding the right shoe is essential for reducing foot pain. Proper arch support and cushioning can lower the risk of plantar fascia pain. Many shoe stores have devices to scan your feet and help you find the perfect shoe.
Gradually Ramp Up
Gradually increasing your running activity can help prevent overuse injuries. For beginners, a walk-to-run progression can be beneficial. For instance, try running/jogging for 2-3 minutes and then walking for 2-3 minutes for a set period. This gradual introduction can reduce knee impact and future pain.
Warm Up and Cool Down
A dynamic warm-up can reduce your risk of injury by preparing your muscles for running. Options include bodyweight exercises like squats, lunges, and calf raises, THERABAND exercises, or a brisk walk/slow jog. Cooling down helps return your heart rate to normal and may reduce muscle soreness. Simple activities like a leisurely walk around the block can suffice.
Cross Training
Cross-training helps use the same muscles in different ways, reducing joint strain and preventing muscle overuse. Consider incorporating yoga, Pilates, swimming, or biking into your routine to vary your exercise.
Examples of Stretches to Incorporate Into a Dynamic Warm-Up
can be stretched standing or half kneeling (targets different areas of the quad).
can be stretched while sitting or standing.
or bent (targets different areas
Stuart Martin, DPT, is a physical therapist with OrthoSouth in Bartlett, TN. He earned his Doctorate in Physical Therapy from UTHSC in Memphis. Stuart has completed many half marathons (he placed 2nd in his age group in the Great River Run in May 2024). For more information, visit Orthosouth.org or call 901.699.4455.
Quads:
Hamstrings:
Calves: can be done with the knee straight
of the calf).
By Pallavi Khanna, MD, OBGYN
Menopause can add to age-related skin and hair concerns… but you can fight back!
For women, aging brings skin concerns like wrinkles, sagging, and dryness. Some of this can be blamed on changes associated with menopause.
While some skin changes are inevitable as you age, there are things you can do to help. As a Menopause Society Certified Practitioner, I’m happy to say those steps can boost overall wellness, too!
Aging causes skin to lose collagen, the proteins that give it structure and elasticity. This creates wrinkles and sagging and makes it harder to retain moisture.
Meanwhile, menopause brings hormones into the mix.
During menopause, estrogen levels drop. This causes classic menopause symptoms like hot flashes and vaginal discomfort. Dropping estrogen also contributes to a loss of collagen and skin thickness, and some women notice female pattern hair loss on the scalp or crown, leading to a visible widening of where their hair parts.
All of this impacts body image, selfesteem, and quality of life.
So, what can you do?
In my Menopause Care Clinic, I help women navigate these concerns. I also host a Menopause Support Group at Regional One Health so women can learn from experts and each other.
When it comes to skin health, lifestyle choices help.
First, if you smoke, please quit! Smoking reduces blood flow to the skin’s surface, robbing it of oxygen and nutrients, which leads to damage.
Second, reduce exposure to UV rays from the sun or tanning beds. UV exposure leads to lines, wrinkles, roughness, brown spots, and worse…it can also up your skin cancer risk.
Use a broad-spectrum sunscreen that protects against UVA and UVB rays, and wear a wide-brimmed hat and protective clothing. If you can, avoid being outside during peak sun hours in the late morning and early afternoon.
Eating a well-balanced diet, drinking plenty of water, and getting enough sleep can also improve the skin’s appearance and health. You can improve your sleep hygiene by sleeping in a cool, dark room; wearing lightweight clothes; avoiding heavy meals and caffeine before bed; setting a regular sleep schedule; and trying things like medication, a hot bath or another calming routine.
Along with lifestyle changes, there are products aimed at aging skin and hair.
Moisturizers reduce water loss, causing the skin to look plumper or fuller. These products often include ingredients like hyaluronic acid or topical retinol that protect against signs of aging. For your hair, multivitamins and products with topical Minoxidil can be beneficial.
I can connect patients with a dermatologist if they have severe skin conditions or concerns about skin cancer, like changes in the appearance of moles. I can also recommend specialists for severe hair loss — the issue may be a thyroid disorder or another chronic illness.
Please don’t dismiss your concerns about skin and hair health as frivolous! These issues impact your quality of life and might signal other health problems.
Seeing a provider with expertise in menopause can help you love the skin you’re in…and get you feeling better overall!
As a Menopause Society Certified Practitioner, OB/GYN Dr. Pallavi Khanna has advanced education and training through the North American Menopause Society that gives her insight and expertise in providing evidence-based care for menopausal women. For appointments at our East Campus, 6555 Quince Rd., call 901.515.3100. To learn more about her Menopause Support Group, visit Regionalonehealth.org/events/list/.
By Zoe Harrison
Five Summer Skincare Tips from an Expert
Summer is in full swing, and our skin is feeling the heat. We spoke with Dr. Purvisha Patel from Advanced Dermatology & Skin Cancer Associates for tips on protecting your skin and beating the heat.
Prepare for Time in the Sun
Many people want to exfoliate before baring their skin, and Dr. Patel recommends a physical exfoliant like a dry brush or a salt or coffee-based scrub that does not have microbeads. In terms of shaving body hair, prevent bumps and irritation by shaving in the direction of hair growth rather than against it, and avoid shaving gels that contain coconut and olive oil. For regular skincare and makeup, opt for lightweight, oil-free products during the summer. If you are a retinol user, consider reducing concentration when you are exposed to lots of sun.
Dress for your Best Skin
Wearing light-colored, loose-fitting clothing is ideal for hot summer days. Dark clothing absorbs the sun and can cause increased sweat, and sweating in tight clothing can cause rashes and irritation. Pair your light, loose clothing with a big hat and sunglasses, and your face will have a layer of shade to protect from the sun.
Apply & Reapply your Sunscreen
Dr. Patel recommends a minimum of SPF 30 sunscreen daily, applied every two hours. She also suggests mineral blocks (which deflect UV radiation) over chemical blocks (which absorb UV radiation). TIZO, ELTA MD, and Neutrogena all offer great mineral sunscreens to keep your summer skin fresh and prevent damage. Applying antioxidants like Vitamin C before sunscreen is also encouraged to help with free radical breakdown. It is generally best to have time in the shade to prevent too much sun exposure.
Revitalize your Skin After Sun Exposure
Generally, stay hydrated by drinking lots of water and using a lightweight moisturizer and lotion. In the case of a sunburn, take cool showers to cool the skin down, then use aloe vera or ice to help reduce redness. In severe sunburns, over-the-counter hydrocortisone is recommended to help reduce redness and discomfort. Don’t peel off a sunburn — this can cause additional damage to the deeper layers of the skin.
Monitor your Skin Year-Round
Check moles frequently, and make sure you are looking at the ABCs: Asymmetry, Border Irregularity, and Colors, and monitor any changes, including areas that may not even be exposed to sun. To treat sun damage, consult with your dermatologist about chemical peels and laser treatments.
Is there a particular time of year I should get a Moxi treatment?
No! Moxi treatments are safe to get year-round.
How long is a Moxi treatment?
A gentle numbing cream is applied 30 minutes before administering the laser. A typical Moxi treatment takes 10-15 minutes, depending on the number of passes, density, and treatment area.
What to expect after the treatment?
Immediately after treatment, your skin will feel warm, like a mild sunburn. The heat dissipates after an hour or two, and the skin will calm down.
Is there downtime?
Twenty-four hours after a Moxi treatment, most patients can apply tinted sunscreen and resume normal activities.
How many treatments do you need?
Depending on what a patient is looking for, we recommend one to four treatments. Patients may schedule a complimentary consultation to have our aestheticians assess individual skin concerns and needs. For instance, a younger patient may be looking to get a jump start on slowing down the aging process, whereas older patients may be trying to correct any visible signs of aging.
What areas may be treated?
You can treat your face, neck, chest, hands, arms, and legs.
To learn more and book your complimentary consultation, call 901.552.3461 or visit Glo Medical Aesthetics & Hair Spa | Glo Med Spa (glomedmemphis.com).
By Zoe Harrison
Photo by Tindall Stephens
RAISING FUNDS AND HOPE
West Fight On began in 2013 as a small bike ride to raise money for cancer research and patient services. What was then a 54-person fundraiser has now transformed into a massive city-wide fundraising event, with 1,500 participants, multiple running and cycling race options, and a vast, fun-filled after-party.
West Fight On is organized by the West Cancer Foundation, which opened in January 2020. The namesake for the organization is Dr. West, who founded the West Cancer Clinic in 1979 to honor his late mother, who lost her battle to breast cancer. West Fight On is unique because it is the only local event that raises money specifically for cancer treatment, resources, and research, with the goal of bringing the Memphis community together in the fight against cancer.
An exemplary athlete that supports the mission of West Cancer Foundation and West Fight On is one of the event’s cochairs, Richard Murphy. Richard is a renowned local marathon and ultramarathon runner, currently working towards his goal of running all of the World Marathon Majors (WMM).
Richard’s identity as a runner began in graduate school when he initially began as a triathlete. Recognizing that he did not have the time and energy to train to his full capacity in swimming, cycling, and running, Richard decided to pursue running exclusively. “Running gave me the best fitness benefits in the least time and equipment,” he remembers.
He initially ran casually, sometimes competing in local 5K races and running when he had free time with no real training plan. Richard cut back on running when his children were young but decided to pick it back up in 2005 and realized he could barely run two miles without stopping. Since then, Richard has competed in a staggering number of 5Ks, 10Ks, marathons, and ultramarathons.
Along with the physical benefits of running, Richard also found that running provides mental benefits. After losing a close friend to cancer, running was one way that Richard found helpful in coping with the tragedy. When one of his running friends reached out to see if he was interested in supporting West Fight On, Richard knew this was a great opportunity
to give back to the survivorship community and continue to honor the life of the friend he lost to cancer.
“West Fight On is unique in that it is focused on being a celebration of survivorship. Besides running and biking, the real focus is the after party where families, friends, and survivors can all share in community and positivity,” Richard says.
Leighanne Soden, President of the West Cancer Foundation, is thankful for Richard’s impact on the fundraiser. “Richard has become a leader in helping put this event on, and his passion for exercise and the survivorship community helps to make West Fight On so successful.”
West Fight On is September 7 at Shelby Farms Park. Join the fight against cancer by visiting Westfighton.org and signing up to help make a difference today!
By Zoe Harrison
Photo by Tindall Stephens
FAST & FIT FATHER-DAUGHTER DUO
Tom Coupé and his daughter Lola are working together to become the best runners they can be.
Tom began running 11 years ago when he was in his early forties as a new hobby and a way to stay fit. However, Tom quickly became more competitive with himself and found running to be a way to challenge himself and to set and achieve new goals. Soon, Tom competed in 5Ks and 10Ks, half marathons, and even some marathons. While Tom initially enjoyed running alone, he has spent time running with others through local running groups. However, he has now found his favorite running companion, his 13-year-old daughter, Lola.
Lola and Tom started running together about two years ago when she was in fifth grade. “I always saw my dad running when I was growing up, and seeing how much he loved it made me want to try,” says Lola. She was instantly taken to the sport and joined the track team at her school. Lola remembers that she enjoyed running with her classmates but was always glad to run with her dad, chat, and catch up whenever they could. “Especially during COVID, Lola and I would spend as much time as we could running together at the track or Shelby Farms,” Tom remembers.
Tom and Lola love that running allows them to set goals, work towards them, and feel proud of themselves for their hard work. However, Tom says he now enjoys seeing Lola’s growth and improvement in running more than his own. Her successes are plentiful. She was the 2024 City, Regional, and State Champion in the TMSAA Class A Girls 1600m Run, the 2024 City and Regional Champion in the TMSAA Class A Girls 800m run, and finished 8th Place at State. This past May, she was 1st overall female in the Orion 5K for the second straight year with a time of 19:40, and Tom and Lola also finished first in the Father-Daughter category for the second consecutive year.
Tom now serves as a cross country and track coach at Lola’s school, where he helps other students develop their running skills. “I try to remind the students that running can be an analogy for life. If you work hard, you will succeed, and goals that seem impossible are achievable with the right mindset and work ethic,” Tom says.
This year, Lola and Tom look forward to an upcoming 5K during a family vacation to the Gulf Coast, as well as local races, the Cooper Young 4 Miler and the St. Jude 10K. Lola plans to continue running through high school and college, and knows she has the support of her parents and her younger brother to cheer her on.
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$10 for first class
Classes offered:
• Inferno Hot Pilates with and without weights
• Hot Power Vinyasa
• Classic Hot 26/2 Yoga
• Hot Yin
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By Shlomit Ovadia
Photo by Tindall Stephens
A Greener Future for Memphis
Cherish something, and you’ll protect it, right? That’s precisely what Memphis-based Wolf River Conservancy aims to accomplish through its myriad communal offerings. Recently, the organization began the final stages of a multi-year project that will introduce miles upon miles of interconnected nature trails for Memphians to enjoy and protect as stewards of their ecosystems.
The Wolf River Conservancy’s Chief Development Officer, Susan Graham, was first drawn to work for the organization after learning about their strategic and social approach to conservation. As an accredited land trust, The Wolf River does more than just plant trees and secure land; it also offers plenty of free, educational, and recreational programs for the community to get out and experience the very nature they are trying to protect.
The Wolf River watershed, which runs from downtown Memphis through Collierville and Germantown and into Mississippi, is a lush ecosystem home to a variety of flora and fauna. Over 200 bird species, including Bald Eagles and other wildlife such as beavers, otters, foxes, bobcats, and raccoons, inhabit the area.
In a monumental public and private
partnership with Memphis Parks and Shelby County, the conservancy entered a multiyear partnership to develop the Wolf River Greenway, a 26-mile, 12-foot-wide paved trail that connects 22 Memphis neighborhoods with open access to green areas along the Wolf River. By connecting the Greenway to a broader urban landscape for everyday use, the path will help Memphians foster a deeper appreciation and connection to the environment by encouraging healthy outdoor activities that support the local economy.
“It excites me that there could absolutely be a point-to-point full marathon trail there in the future,” she adds.
As an avid runner, Susan has completed 15 half marathons, five full marathons, and one ultra. With 14 miles already constructed, she is excited to run the entire length of the path upon its completion.
“I appreciate the community that the Greenway brings to runners and bikers in Memphis as a welcoming and safe, wellmaintained path. It means a lot to me and is a great asset to our city.”
There are many ways to support the Greenway project. You can donate on their website or via one of their free, monthly educational
webinars that cover topics like wolves, pollinators, and endangered plant species.
There are also ample opportunities to become involved in the organization’s community, like First Saturday Paddle events that invite people to canoe, kayak, or standup paddleboard together across 75 miles of river, or their Greenway Soiree returning this fall at the FedEx Event Center in Shelby Farms to enjoy cocktails, silent auctions, dinner and the opportunity to experience our mission hands-on, along with a view overlooking a setting sun on the waterfront. Their events attract all demographics, including families.
“There are a lot of opportunities and resources for people to deepen their understanding of the environment and why it’s important to take care of it. Through our diverse recreational programs, we can get people to experience the river and watershed and gain an appreciation for how our conservation efforts protect that ecosystem to provide clean water and a sustainable habitat.”
For more information about the Wolf River Conservancy, to donate, or get involved, visit Wolfriver.org.
By Amanda Tompkins
Photo by Tindall Stephens
FREEDOM OF THE RIDE: AN ARMY COLONEL’S LIFE ON CYCLES & SUMMITS
Inside most of us, an intangible token exists — the memory of a common and defining experience. Brakes released; now in motion, momentum overtaking, a bike gaining speed. This recollection brings forth the vague sequence of fear, exhilaration and finally, elation.
Over the crest and down the slope of that first big hill, the wind in our teeth, it was not only a test of skill but of bravery. The reward: an often-forgotten privilege, one Dean Swick understands intimately, freedom.
Dean was four when he learned to bike around his Arkansas country home. In 1983, he joined the Army and was deployed to Grenada, West Indies, in 1984. In the years that followed, he would see several more deployments, including Iraq in 2005-2006 during Operation Iraqi Freedom, and to Qatar and throughout the Middle East in support of The United States Central Command as an operations officer until his retirement in 2018 as a Colonel in the US Army.
He credits his introduction to “endurance sports” to the physical training required for the military. He has made maintaining his physical training habits a way of life and has become a lifelong runner, triathlete, and cyclist.
Dean has participated in dozens of races, including the Chicago and Little Rock full marathons, St. Jude half, and numerous 25ks, 10ks, 5ks, and trail runs. His triathlons include Mighty Mite, second place in his division; Memphis in May; Dragon Fly, where he placed first in his division; and the Xterra Off-Road, where he placed second.
His prolific success was redirected after tearing his rotator cuff during a CrossFit (Hit and Run) workout in 2021. His momentum in swimming was broken, and his triathlon participation dwindled. He filled his time instead with his original true love: mountain and gravel bike racing. His most recent race was the Rule of 3 in Bentonville, AR, where he took tenth in his division and whose participants included Lance Armstrong and George Hincapie.
Of the dozens of races, he cherishes his participation in the Leadville 100 MTB in 2023 in Leadville, CO, one of the toughest mountain bike races in the world. Only fifty percent finish, and although he missed the cut at mile 65, Dean is proud of his eightmonth dedication to training. “It was the only bike ride I had ever trained for.” He acknowledges Build Peak Compete House of Pain
in Memphis and the support of his girlfriend, Janine, for accomplishing this milestone.
Next, Dean will compete in Little Sugar MTB and Big Sugar Gravel in Bentonville, AR.
Off the bike, Dean is an avid mountain climber. To date, he has summited Mt. Whitney at 14,500 ft, the tallest mountain in the contiguous United States, Pikes Peak, Mt. Humphrey in Arizona, and Mont Blanc du Tacul at 15,000 feet in the French Alps.
He applies his ambition to another passion as well: woodworking. Dean and Janine travel around Memphis and to regional craft fairs with their custom epoxy resin charcuterie boards, coasters, and furniture.
We can all identify with that familiar sense of pride after coasting our first “big hill.” This July, just as this shared childhood memory diminishes our differences, so too may the celebration of our freedom and honoring of those who have given their lives for its preservation.
Sometimes, discomfort can be the harbinger of radical transformation. That’s precisely what happened to yogi and mother of three, Anne Marie Wyatt, who went from feeling unfulfilled to running a successful studio, Sana Yoga, in the Edge District.
The Memphian’s on-and-off yoga practice of over twenty years changed in 2017 when she was looking to get back into shape after the birth of her second child.
Discovering Sana Yoga in East Memphis felt like a godsend. “I fell in love with the studio from the first class. I practiced daily, feeling all the changes physically and mentally.”
Around this time, Anne Marie was feeling out of balance, growing tired of working in the corporate wine and spirits business, which was adding more stress and less time with her kids. “I had an awakening when I hit 40; I started asking myself, ‘What am I doing if I’m not happy? I was going through the motions,’” of her general feeling of disconnect from everything.
Anne Marie credits Sana Yoga East Memphis studio owner Amy for inspiring her to register for Sana Yoga’s Yoga Teacher Training (YTT) in 2021, which was a significant catalyst for her growth.
“You learn so much about yourself,” Anne Marie says of the three-month immersive program that has students spending ten hours a day, thrice weekly, with like-minded people studying and practicing yoga. “It felt good to start learning how to listen to my body and intuition and follow that.”
So, when Amy was ready to expand her brand and open another Sana Yoga location, Anne Marie leaped at the opportunity to collaborate. She signed a license agreement and rental lease, quit her job six months later, and officially opened Sana Yoga in Edge district’s doors in January 2024.
“I really just went in deep and started working on myself and envisioning the life I wanted and went after it.”
Sana Yoga’s welcoming and genuinely inclusive environment separates it from other studios. “We really know our students, value them, and are happy to see them. People feel that connection,” Anne Marie says of their all-level classes designed with the beginner in mind.
Sana is famous for their Signature Class, which is an intelligently designed, set sequence that allows yogis to enter a meditative state, much like sequential Ashtanga Yoga, which is also offered at Sana Yoga. Other studio classes include Yin Yoga, Flow, and Hot Pilates. The rooms are heated by Infrared panels with added humidity for health benefits.
Showers equipped with towels and an array of toiletries provide a spa-like feel for patrons. Paired with bright teal accent walls, full-length mirrors, and large windows, the studio has a bright, organic, and clean look.
Anne Marie hopes patrons of Sana Yoga get more than just a good workout. “It’s a moving meditation to get out of your head and into your body. It’s not only asana but also breathwork and living a peaceful and kind lifestyle. You’ll find your inner glow when you get to know yourself better through that process.”
NEW STUDENTS: Two weeks unlimited for $39 or VIP unlimited membership 135
CLASS SCHEDULE: Sanayogastudio.com
IG: sanayogastudios
By Zoe Harrison
Photo by Tindall Stephens
PROTECT & SERVE THE BODY & MIND WITH JIU-JITSU
Ben Sharp, 39, protects his city and health as a fit officer in the Germantown police force.
Ben grew up in Germantown as an athletic kid, playing almost all sports and eventually wrestling in high school and college. While he enjoyed the physical combat aspect of wrestling, he was mostly drawn to the team mentality and camaraderie in the world of team sports. These same pillars of teamwork and a family-like environment, as well as the ability to help others in need, called Ben to a career in law enforcement.
Ben served on the SWAT Team for the Germantown Police Department for 10 years. Now a Captain of their Investigations Team, he is passionate about encouraging sustained fitness for all law enforcement officers. “There is lots of physical training on the front end, but there are no requirements for sustained physical fitness training after becoming an officer,” Ben says. “I want to advocate for my peers to understand that exercise is their best insurance and can help you serve yourself, your family, and your community the best you can.”
Ben takes his health seriously and enjoys lifting weights at his home gym and at the Germantown Athletic Club. When he works out at his home gym, Ben encourages his two young daughters to come hang out and play in his gym. “I want my daughters to see early on that exercise is important and that it’s a big part of life; I also want them to know that their dad is strong and can handle anything,” Ben says.
In addition to lifting weights, Ben also practices Jiu-Jitsu at Memphis Judo and Jiu-Jitsu. Brazilian Jiu-Jitsu (BJJ) involves a focus on strategy and conditioning, and those who practice learn to defend themselves with proper technique and movement without using excessive force — all skills that have benefitted Ben during his career in law enforcement. Ben is a regular in the 5:30 am “breakfast club” training group at Memphis Judo and Jiu-Jitsu, where he and a group of other dads stretch, participate in instructional training, and then do short rolling (sparring) sessions on the mat for the remainder of the class.
Ben encourages the practice of Jiu-Jitsu and general physical fitness to all of his fellow officers and emphasizes that general BJJ skills and other exercises are offered as part of their Defensive Tactics program. “As an officer in a potentially dangerous situation, if you aren’t conditioned and used to having your heart rate up, you will be in a complete panic. If you exercise regularly, and your heart rate is used to being elevated, you are
going to be more comfortable in the face of a challenge,” Ben says. General physical fitness paired with the gentle art of BJJ, which teaches no punching, hurting, or repeated strikes, are tools that can help all law enforcement officers.
For other dads looking to stay fit, Ben offers the following advice: move your body daily, pay attention to what you eat, and find something that encourages and inspires you. “If you don’t value your fitness for yourself, then think about it as a way to be there for your family and loved ones,” he says.
Interested in trying BJJ? Check out Memphis Judo and Jiu-Jitsu at Memphisbjj.com
By
Amanda Tompkins
Photo by Tindall Stephens
SURVIVING TO THRIVING AFTER CANCER
Jennifer Jones was always active. As a kid, she played tennis, and as an adult, she was a self-proclaimed “gym rat” and OrangeTheory “fanatic.” In her 40s, she was pushing harder than ever and was at the peak of her fitness life in June 2020 when it all came to a devastating stop.
The diagnosis was triple-negative breast cancer. Although it was caught early, her treatment was intensive. She underwent chemo from July to December 2020 at West Cancer Center under the guidance of Dr. Bradley Somer. The innately difficult experience was made unimaginable during the height of COVID. “The typical social support that most chemo patients receive was absent, and I was ‘next level’ tired.” Despite her physical exhaustion, Jennifer’s active spirit never waned.
“I knew I needed to move my body, so I chose running.” Even while undergoing chemotherapy, she was running in her neighborhood. “I began with only ten minutes per day.” Her discipline paid off with a remarkably easy physical recovery after her double mastectomy in January 2021, but her mental recovery was another story.
In 2021, she was declared cancer-free. “You spend your time seeing doctors multiple times per month until one day you hear ‘cancer free,’ and all you can think is ‘now what?’”
“Every little ache and pain triggers the fear, ‘is it back?’” In the time following her treatments, the threat of recurrence was real. With this reality, she critically looked at what she would do with her second chance at life.
After an arduous, introspective journey, her epiphany came. “Exercise is the number one way to reduce the risk of recurrence, and just putting on my workout clothes gave me power; I knew I would do something that day.”
In the years following her clearance, she has passionately answered her own “what now” question, finding her calling in helping people transition from “cancer patient” to “cancer thriver.”
“Bodies are so different after cancer and cancer treatment, I wanted to learn more.” She became an ACE Certified personal trainer and, a year later, enrolled in the Cancer Exercise Training Institute and became a Certified Cancer Specialist. She now owns her own business, ThriveWell Fitness. Her expertise is in fitness and healthy lifestyle choices after cancer treatment and in chronic diseases like diabetes and hypertension.“My goals are to instill both physical and mental strength in those affected by cancer and to help lay a healthy foundation for their path forward.”
She currently organizes one-on-one personal training in her home
gym and at the Jewish Community Center, where she teaches group fitness classes. “After cancer, we struggle to settle into a new normal, whatever that may look like. My mission is to empower people to build strength and resilience to live their best lives.”
Jennifer has indeed thrived in her time after cancer and wants others to do the same. Perhaps Dr. Somer summarized Jennifer’s mission best in an email after her treatment: “Heal up and feel better, love life, and do great things!”
ThriveWell Fitness and the Memphis Jewish Community Center will be partnering to offer small group fitness classes for cancer fighters and survivors beginning in mid-August.
For more info, visit Thrivewellfitness.com or Jccmemphis.org.
IG: @thrivewellfitness , FB: Thrivewellfitness
By Dallas Meador
Photo by Tindall Stephens
Sea Isle Park Runners: A Home and Community for All
Kelly (37) and Keith (39) Bowers met in Pella, Iowa, and growing up, they had different approaches to running. Even though Keith participated in several different sports, he hated running and only did what was required for his sports. On the other hand, Kelly loved it and dreamed of being in the Olympics. Unfortunately, an ankle injury and other medical issues kept her from running her senior year in high school, stopping running until she and Keith began running together.
The idea of running together began in 2015 when Kelly had the idea to do a Couch to 5k program to help them prepare for an upcoming road race. They wanted to meet people, be more active, and have an outlet other than work that took over both their lives. The Lake Club Group, the run club they did their Couch to 5K program with, changed their lives. Kelly says, “They influenced our love of volunteering, charitable giving, being a good human, and being a part of the community. They helped us train for our first marathon and taught us so many things about life and running that we will never forget.” The group kickstarted a lot of their community around running and didn’t stop there! In 2016, their running continued into Memphis, moving there for Keith to work at the University of Memphis.
Kelly and Keith decided to start their own Memphis running group, the Sea Isle Park Runners group, in early 2017. They loved going to the breakaway run groups but wanted something closer to where they lived. Kelly put up flyers in the nearby Sea Isle Park and advertised on social media, looking for people who wanted to run, too. Before long, people were showing up. The group took off during the pandemic while everyone was in isolation. They
found being together during a difficult time important and had no regrets about sticking with it.
The group’s goal is to offer support and celebrate each other’s lives while being a place of connection full of empathetic, hardworking, and fun-loving people. They welcome change and new adventures, too. And, for those who want to start running but don’t know where to start, the Sea Isle Park Runners group is a great place to start. The group does road and trail running with varying paces and abilities. Keith and Kelly encourage everyone to work hard at their own pace, stepping out of their comfort zones and taking a step back if needed to avoid injuries.
For Keith and Kelly, the Sea Isle Park Runners group has been a source of personal growth and support. It’s not just about running; it’s about finding a social outlet outside of work, making running a team sport, and creating a place that feels like home. In their group, everyone steps up for one another, creating a supportive and inspiring environment. “They are doers. That is everything. That is the Sea Isle Park Runners.”
For more info, visit the Sea Isle Park Runners Facebook page.
“They are doers. That is everything. That is the Sea Isle Park Runners.”
By Dallas Meador
Photos by Brooke Simpson
Serving Nutritious Foods with Kindness
Food trucks are scattered about the Memphis area, but Good Groceries is unlike the others. Founded by Leah and Chad Getchel in 2020 as an adventure during the pandemic, their goal is to serve healthy, fresh, and inspiring meals that leave their customers satisfied and returning for more. Their food truck serves made-from-scratch, unique dishes that change based on the season. A food truck for all, but especially for people living an active lifestyle, patrons benefit from the highquality, nutritious fuel. Options to suit different lifestyles and dietary preferences, such as vegetarians, vegans, keto, and gluten-free nutritional choices and restrictions can all be met.
Leah and Chad’s commitment to the diverse community extends beyond their menu. They are dedicated to running their business in the most eco-friendly ways possible. From their choice of sustainable, eco-friendly ServiceWare over Styrofoam, to their composting practices, every step is a testament to their environmental consciousness. Their compassion for animals is not just a personal value, but a business principle, as they strive to work with humane vendors. Respect is the cornerstone of their business, whether it’s for the customers they serve, the food they prepare, or the community they serve.
Exciting things are on the horizon for Good Groceries. Leah and Chad are preparing to open a brick-and-mortar location in the vibrant Cooper Young area at 585 South Cooper Street, a space that was previously home to Mo’Bay Beignet Co and Muddy’s
cupcakes. This new venture will start as a grab-and-go store, offering their signature seasoned meats and sauces. But it’s not just a store, it’s a community hub. They plan to host events with live bands, inviting people to experience the new space. The vision is to create an inclusive environment, catering to a variety of gatherings — from study groups to wine tastings, weddings, and more.
Leah and Chad have a family-first attitude, which is reflected in the kindness they show their customers. They want their new brick-and-mortar space to represent who they are: cooks, business owners, parents, and kind and caring people. They look forward to growing into a full restaurant early next year.
For more information, visit Eatgoodgroceries.com.
By Cara Greenstein
Summer Succotash
I love this summer staple as a starter or side, mainly because Summer Succotash ingredients are completely comprised of farmers’ market finds! Simply chopping and sautéing is the pace of this perfected Southern dish, which we keep light and bright with minimal seasoning and fresh herbs, plus tomatoes to finish.
This succotash version is vegetarian, but if you’re seeking a smoky flavor, chopped bacon would be a beautiful addition.
Ingredients:
q 2 cups fresh lady peas
q 1 Vidalia onion, chopped
q 1 cup okra slices
q 3 ears fresh corn kernels
q 1 bunch green beans, sliced into 2-inch pieces
q Salt + pepper
q 3 tablespoons butter
q 1 clove garlic, sliced or minced
q 2 heirloom tomatoes, chopped
q 1 bunch fresh basil, ribboned
Directions:
Place lady peas in a medium saucepan. Cover with water (or vegetable broth) and bring to a boil. Simmer for 20-25 minutes, until just tender. Drain, season with salt, and set aside. Add 1 tablespoon butter to a large skillet. Heat over medium-high heat. Add onion and garlic, stirring for 5 minutes, until tender. Add okra and green beans, continuing to stir until tender.
Stir in fresh corn kernels, salt, pepper, and drained peas, cooking until corn is tender and bright, 5 more minutes. Add remaining butter, and cook, stirring constantly, until butter is melted, about 1 minute. Remove from heat.
Transfer to a serving bowl and toss in tomatoes and ribboned basil. Taste and season accordingly. Serve immediately, chilled, or at room temperature.
Serves 8
By Family Features
Chicken with Peanut Sauce in Lettuce Wraps
Ingredients:
q 2 pounds ground chicken
q 2 tablespoons sesame oil
q 3/4 cup diced shiitake mushrooms
q 1 small onion, diced
q 2 garlic cloves, grated
q 1 1/2 tablespoons fresh grated ginger
q 1/2 cup hoisin sauce
q 1/2 cup water chestnuts, diced
q 3 green onions (both white and green parts), chopped
q 2 garlic cloves, grated
q 1/4 cup cilantro, chopped, for garnish
q 1/4 cup crushed peanuts, for garnish
q Iceberg or butter lettuce, for wraps
Peanut Sauce:
q 3 tablespoons creamy peanut butter
q 2 teaspoons brown sugar
q 1 tablespoon fresh lime juice
q 2 tablespoons chili garlic sauce
q 1 teaspoon fresh grated ginger
q 1 tablespoon soy sauce
Directions:
In pan, saute ground chicken in sesame oil until cooked through. Drain.
Add shiitake mushrooms and onion; saute until mushrooms have softened and appear caramel colored.
Add garlic, ginger, hoisin, water chestnuts and green onions. Let chicken mixture simmer on low.
To make peanut sauce: In saucepan over medium-low heat, mix peanut butter, brown sugar, lime juice, chili garlic sauce, ginger and soy sauce until smooth, warm and thinned slightly.
Fold into chicken mixture. Stir until combined and simmer on low until peanut sauce is evenly distributed.
Garnish with fresh cilantro and crushed peanuts. Serve in lettuce wraps.
By Dale Sanford, Performance Coach
5
PHASES OF FASTER RUNNING
In the running world, few things get that dopamine flowing, like smashing a new personal best (PB). But where do you start? Below, I’ll break down my five pillars of faster running. And make no mistake, these are in order of importance, so start with number one and build these things into your training progressively.
1.
STRENGTH TRAINING
What, you thought I would just give you a bunch of track workouts? Au contraire. Strength = Durability. The thing that will sideline you the quickest is not being prepared to handle more impact. You experience up to 8x your body weight every stride when you run fast, so we must get our muscles, ligaments, and tendons prepped to handle that. We recommend progressing to (heavy) resistance training at a minimum of 2x per week. Three is better. At first, you’ll want to plan these days as stand-alone workouts or along with easy runs, but we find that once you have the habit formed, you can lift and run fast on the same day, and the strength acts as a major muscle activator. Oh, and don’t forget to lift your core heavy, too! Every time you contact the ground, it’s trying to knock the wind out of you. A strong core makes breathing a heck of a lot easier.
2.
BASE MILES
You can run more often, run longer, or a bit of both, but the fact is, the bigger the base you develop, the faster running you’ll be able to handle. Base = Fatigue Resistance. We’ve seen a lot of runners crank out some really fast times doing ZERO speed work and just a lot of base. You DO have to run fast to get faster, but that is more realistic once you’ve optimized your possible weekly mileage. If we have an athlete only running 2x per week, we’ll try to get them to three before we worry about speed work. If they can ONLY run 3x per week and are running decent mileage, we go to pillar three.
3.
NEUROMUSCULAR COORDINATION
We refer to this as “fast form” or “speed skills.” This is anything that forces the body to move faster for short periods. Usually 10-30s. Not long enough to put a major load on the body, and not long enough for form to really break down, but long enough to teach the muscles how to fire faster. This can be drills, plyometric exercises, short sprints, stride outs, etc. The rule of thumb is to move fast, keep it short, and ensure you are fully recovered before hitting another effort. This is not base training, so don’t worry about total mileage. We are working on the brain-to-body connection. Ultimately, this is the most enjoyable form of speed training and the type that can be done the most frequently
TRACK WORKOUTS
Here we are, finally running fast. The simplest goal here is to amass time at high speed. You will normally break up a distance, say 5k, into equal smaller parts, like 12x400 meters (not exactly 5k). Then, run each of those at a pace between 5k and a mile pace, with equal parts work and rest. So if you run a 400 in two minutes, you will take two minutes to walk/jog between efforts. Then, you can progress that workout to 6x800 meters, 5x1000 meters, etc. Pretty soon, you’ll be running faster than a 5k pace for each effort, and you’ll be ready to smash a true 5k effort. For most people, these workouts should only be done once a week! That’s it; a little dab will do ya.
5.
SPEED ENDURANCE WORKOUTS
Now we are trying to string out longer intervals and hold pace (and form) longer. Also known as tempo and steady-state workouts. These types of workouts are generally the highest impact sessions you can do aside from actual races and, like track workouts, should only be done once a week unless you run five-plus days a week. We are still trying to amass time at pace with some easy running between efforts. The easiest way to design these sessions is to take your goal pace for a distance, figure out the total time, and break that into intervals. So if you are training for a 10k, you can do 10x 4-6 minutes at your goal 10k pace, with 2-3 minutes easy between. Again, these are big days, so they would require plenty of recovery after them before the next quality day.
Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching endurance athletes worldwide since 2009. You can catch up with Dale @bpcperformance on IG, visit buildpeakcompete.com, or listen to the Coaches on Couches Podcast.
BRINGING YOUR VISION TO LIFE
By Martha Lee Anne Laret, MS, RDN, LDN
The Stress/Weight Connection
When it comes to stress-related weight changes, most of us tend to focus solely on weight, turning to diets or restrictions to “fix” the problem; however, prioritizing weight can lead to weight cycling or worsened health as we are not addressing (and even possibly deepening) the root causes of the weight changes..
What Exactly is Stress?
According to the scientific community, “Stress is a universal nonspecific response to any pressure or demand.” In short, stress is simply a condition caused by a stressor, and stressors can be social, physical, environmental, emotional, or psychological:
• Overexercising
• Undereating/Dieting
• Environmental toxins/mold
• A breakup or divorce
• Work demands and burnout
• Experiencing weight bias or racism
Five Common Root Causes of Stress-Related Weight Changes
1. Cortisol
Known as the “stress hormone,” cortisol is a steroid made and released by the adrenal glands when our “fight or flight” nervous system is triggered, causing an increase in blood sugar, heart rate, and even vision. Short-term, these changes fuel our bodies to fight but suppress “non-essential” body functions like digestion, reproduction, and even immunity, sometimes causing weight loss secondary to poor appetite, changes in food digestion, absorption, and metabolism, and even constipation or diarrhea. Chronic stress, however, can lead to midline weight gain as our bellies have four times more cortisol receptors than any other cells in our bodies, and they are easy to access. To keep blood sugars elevated during stress, cortisol reduces fat and muscle cell sensitivity to sugar, which can lead to insulin resistance if chronically elevated.
2. Insulin Resistance
While insulin resistance is not fully understood, chronic stress (and cortisol) can lead to chronic low-grade inflammation, which can lead to insulin resistance. Insulin resistance simply means that when insulin shows up to unlock cells to allow glucose inside, the cells don’t respond, leaving glucose in the bloodstream and triggering more insulin release to override the cell’s resistance. Higher levels of insulin in the body can cause weight gain as it is an anabolic (building) hormone for muscle and fat.
3. Inflammation
A buzzword, for sure, inflammation triggers the immune system to respond to injury, harmful stimuli, or other forms of stress to promote healing and health. Not all inflammation is bad! The soreness you experience after a workout is due to damaged muscle fibers being tended to by inflammation - leading to new muscle! In contrast, chronic stress (undereating, lack of sleep, overexercise, emotional, autoimmune) can lead to chronic inflammation, and chronic inflammation can lead to weight gain.
Martha Lee Anne Laret, MS, RDN, LDN is a Nutrition Therapist at Memphis Nutrition Group, a nutrition and lifestyle counseling practice offering in-person and virtual nutrition therapy specializing in a non-diet, weight-neutral approach. Contact Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com for more information.
4. Neuropeptide Y
If you’ve ever experienced sugar cravings in the middle of a diet, you’ve experienced the power of Neuropeptide-Y. In times of dietary restriction, our bodies experience enough stress to trigger powerful carbohydrate cravings, which can lead to binges secondary to perceived food scarcity, increased carbohydrate cravings, or even primal hunger (read: as hungry as a wolf!) - all able to cause weight fluctuations.
5. Prolactin
Prolactin is considered an “adaptive hormone” because of its key roles in regulating reproduction, metabolism, and stress adaptation (to name a few), which is why changes in prolactin levels can impact fertility, menstruation, weight, and mood (depression/anxiety). What’s more, prolactin works to inhibit the hypothalamic-pituitary-axis (HPA-axis) reactivity, meaning it helps to buffer the impact of stress! While prolactin helps to reduce the impact of stress on our bodies, it increases insulin resistance, contributing to weight gain. here to guide you.
Five Things You Can Do to Address Stress
Stress-related weight changes can be complicated and — let’s face it — scary, unnerving, and uncomfortable; however, when we better understand the “why” behind them, it helps us to be gentler with ourselves and our bodies and consider the “what next” in terms of how to take better care of ourselves:
1. Routine Check-up
Have your primary care physician check labs for inflammation, stress, insulin resistance, and thyroid.
A HOMA-IR test is best and can detect insulin resistance even when A1C and glucose labs are normal.
2. Nutrition Make-Over
Dieting can create and exacerbate our body’s stress! Diet culture programs our brains to view under-eating as the norm, and we often need to eat more than we think! Consider having a nondiet Registered Dietitian assess whether you eat enough throughout the day, especially carbohydrates.
Replacing caffeine and alcohol (raises cortisol) with herbal teas like lemon balm and chamomile, incorporating more Mediterranean foods, and taking an Omega-3 with DHA can help address several root causes of stress.
Talk to your doctor or Registered Dietitian about supplements you could try as early interventions for improving insulin sensitivity.
3. Get Intentional with Movement
If you’ve been overdoing exercise, replacing HIIT with yoga, walking, or weightlifting can provide movement that doesn’t spike cortisol, inflammation, or prolactin.
Lying on the floor with your legs up the wall can help turn the fight or flight response off!
4. Reboot Relationships
Being in the community lowers stress.
Oxytocin, the love hormone, lowers cortisol and increases with hugs, snuggles, and sex.
5. Self-Care is Health Care
Work toward getting enough to eat, drink, and at least eight hours of sleep.
Re-evaluate personal AND professional boundaries and limits. Carve out time to decompress (Walking in nature really helps!).
Try a daily meditation or quiet self-care practice.
Trauma changes how our HPA-axis fires, causing it to fire more often to less intense stimuli because of the brain’s heavy foot on the “fight or flight” gas pedal. Seeking therapy for trauma can help the nervous system get regulated and reduce the intensity of the brain’s response to perceived stress and danger.
It can be equally difficult to experience natural, healthy weight change and not assume something is “wrong.” In a culture that screams “THIN IS HEALTHY,” even normal and healthy weight gain can feel stressful, but not all weight changes are a sign of something brewing in the body. Many weight changes occur with aging or beginning to experience food freedom after years of restriction. When healing stress in our lives that involves food restriction and overexercise, with gastric symptoms like poor appetite, digestion, and diarrhea, we can experience healthy and life-giving weight restoration.
While it’s possible to take steps to lower stress and improve health alone, fighting the urge to cut out foods, overexercise, and diet can be challenging! For non-diet support and individualized nutrition care that addresses the roots of stress in your life, reach out to Memphis Nutrition Group!
By Lisa Abbay, R.D.
Post-Workout Foods
When exercising, remember to fuel properly pre- and postworkout. If you’re not recovering properly afterward, you’re not training effectively. Proper nutrition will help with proper recovery, but that also includes sleep and stretching. When it comes to eating for muscle recovery, the answer means eating foods that target optimal recovery.
When you exercise, your body recruits glycogen, your stored version of glucose, which is in your muscles and liver. Eating right post-workout will help you replenish your glycogen stores. While taking in carbohydrate-rich foods assists in refilling those glycogen stores, eating protein will help repair and rebuild the muscle tissue damaged during your workout.
What is Important to Eat Post Workout?
Be mindful that the type of exercise will determine the type of fuel you need for your body. A triathlon athlete will need different foods to refuel than an Olympic swimmer. Longerbased workouts require more carbohydrates to replenish those carbs lost during exercise.
Here are some recommended foods to eat post-exercise for recovery.
These meals and snacks offer a balance of carbs, protein, and electrolytes, which are all needed for you to properly recover:
• Whole grain bread and raw peanut butter
• Smoothie with frozen fruit, yogurt, and peanut butter
• Fruit and raw peanut butter
• Q uinoa grain bowl with fresh black beans, fresh veggies, and salsa
• Scrambled eggs on whole grain bread
• Protein drink
• B utter lettuce and grilled chicken with oil and vinegar
• Oatmeal with nuts and chai seeds
• Low-fat chocolate milk
By listening to your body and talking to a registered dietitian, you can take control and get the best results from your postworkout nutrition.
For more information on exercise recovery, please reach out to a registered dietitian who is a credentialed sports dietitian.
of experience as a Registered Dietitian in clinical nutrition,
a freelance writer and speaker.
Lisa Abbay, MBA, RDN, LDN, FAND, has over 24 years
regional food service, and as a senior leader in Talent Acquisition. She is
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!
– Autism
– PTSD
– Concussion/Brain Injuries
– Anxiety
– Seizure Disorders
– Sleep Issues and more
Monica Renee Griffin, Triathlon
38; Human Resources Officer for the United States Navy
I f TRIATHLON: Triathlon challenges every part of you. You have to persevere and push yourself one stroke, pedal, and step at a time.
BUCKET LIST: I thought doing 50 triathlons by the time I was 50 would be cool. Now that God has blessed me with a husband and, in October, a child, I am not sure. I want to stay involved in triathlon and maybe one day do a triathlon with my husband and children.
FAVE FITNESS ACCOMPLISHMENT: Memphis 70.3
Half Ironman
SPEED BUMPS: I’ve had a lot of hardships over the years that have directly impacted my fitness journey, such as plantar fasciitis, pulled muscles, migraines, and weight issues. However, the most significant hardship has been PTSD due to Military Sexual Trauma, depression, and anxiety. PTSD had and still has effects on my mind, body, and soul. I’ve come a long way, but it can be a daily battle sometimes. Health and fitness are direct reflections of how you feel about yourself. When I have been at my lowest is also when I have been my heaviest or struggled the most with muscle issues, GI digestive issues, depression, etc. But every finish line I cross is another step validating my mind and body. I am not broken or useless. I am strong and able.
MY GROUP: Wounded Warrior Project, Run 4our Life, Team RWB
RECENT RACES: Memphis in May Sprint Triathlon (2nd Place Age Group); Campbell Run Clinic Collection - Full Collection; and Memphis 70.3 Half Ironman
MOST MEMORABLE FITNESS EVENT: Memphis 70.3
Half Ironman
BEST EATS: Flight Restaurant and Wine Bar is my favorite for fancy occasions or celebrations.
DREAM DINNER COMPANY: Jesus. I wouldn’t need to speak or have him speak, but just be in his presence. My faith has gotten me through everything, and every blessing comes from God.
GO-TO GEAR: I love my Garmin toys (Fenix 5S plus watch, bike computers, and heart rate chest strap), Honey Stinger brand snacks, and Coconut Water.
INSPIRATION TO BE FIT: My family and my future. I have worked hard to be healthy, and I want to show others that no matter how difficult or challenging life can be, it is possible to change your circumstances, rise above, heal, and move forward.
ON MY NIGHTSTAND: I’m reading baby books right now. Baby Griffin is due in October, so I am doing everything I can to prepare.
PET PEEVE: Not signaling — bikers passing and not saying ‘On your Left’ or runners stopping without signaling they are slowing or stopping. Ultimately, it is a safety thing, and I’m a stickler for being safe.
Photo by Tindall Stephens
Nate Longfellow, Runner & Triathlon
36; Sr. Advisor, IT at ALSAC/St. Jude; Volunteer Deacon and Staff Advisory Team at Lindenwood Christian Church
I f MY SPORTS: I love the camaraderie of the endurance community. I appreciate that athletes of all levels come to compete on the same course. And you really can’t beat the finish line/drinks.
BUCKET LIST: Running a World Marathon Major as a St. Jude Hero. The current six-race destinations appeal to me, but the upcoming addition of Sydney, Australia, is very intriguing.
UP NEXT: Annie Oakley Triathlon and St. Jude Memphis Marathon Weekend
FAVE FITNESS ACCOMPLISHMENT: IRONMAN Cozumel
HOMETOWN: Waco, TX
SPEED BUMPS: In ‘09, I lost my mom to leukemia, and to help me cope with the tragedy, I put my efforts into endurance sports and charity fundraising. Before this, I had only ever run a 5K, an event I participated in with her. The year she passed, I ran two marathons within a month of each other in her honor. The difficulties I faced helped lead me to my career passion in non-profit event fundraising.
MY GROUP: I’m not a member of any formal groups right now, but I’d rather run or ride with someone than alone. You can find me on the Greenline pushing or pulling my three-year-old son, Calvin.
FAVORITE JAMS: “911” by Teddy Swims or “Range Rover” by Ben Rector
RECENT RACES: Harbortown 5K, Dallas Easter Classic softball tournament 5th place, St. Jude IRONMAN 70.3 Relay, Rocket City Space Jam softball tournament MVP, Annie Oakley Triathlon 2nd place Clydesdale (220lbs+)
MOST MEMORABLE FITNESS EVENT: Raising $120K and running the 2019 St. Jude Memphis Marathon Weekend. That year, we formed a 100-person team, Team Nancy, honoring the tenth anniversary of the loss of my mom to cancer.
BINGE-WATCHING: I’m watching 90s baseball movies with my son, such as “The Sandlot,” “Rookie of the Year,” “Air Bud 7th Inning Fetch”, etc.
BEST EATS: I like the Lobster Benedict at Flight.
DREAM DINNER COMPANY: Scott Drew, Baylor Basketball Coach: a leader who exemplifies faith, passion, positivity, and a purpose I admire and would love to learn from.
INSPIRATION TO BE FIT: My family, Shelby, and Calvin, inspire me to be fit. Both are active, and I ultimately want to be healthy for them. My fitness provides me with both mental and physical outlets that help me show up and be my best for them.
ON MY NIGHTSTAND: “The Road to J.O.Y.: Leading with Faith, Playing with Purpose, Leaving a Legacy” by Scott Drew
PET PEEVE: Not acknowledging someone when you pass them. The Texan in me believes everyone deserves a head nod or an “on your left.”
QUOTE: “I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” – Maya Angelou
Photo by Tindall Stephens
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KIMBERLY ROBERTS
FAV WAY TO WORKOUT:
HIIT/Strength Training. I love HIIT training because of the short bursts of high intensity. Doing the same exercise for a long time makes me bored! And I enjoy strength training because I love feeling and looking strong!
BIGGEST FITNESS MYTH:
As long as you exercise, you can eat anything as much as you like.
BIGGEST NUTRITION MYTH:
Carbs can make you gain weight.
MY TYPICAL WORKOUT DAY:
My typical workout involves a warm-up on the treadmill, 45 minutes of HIIT, 45 minutes of strength training, and 15 minutes of stretch yoga.
Photo by Tindall Stephens
MY ADVICE:
Invest in yourself. Your body will love you.
MY FITNESS TIP:
Procrastination kills and use it so you won’t lose it!
IF
I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:
A kettlebell. I love kettlebell workouts because I can do a full-body workout with one bell: cardio and strength.
ALWAYS IN MY GYM BAG:
A sweat towel.
MY FITNESS IDOL:
Traci Copeland!
DREAM WORKOUT PARTNER:
Shaun T. I fell in love with the HIIT-style workout, Insanity. He is a great motivator!
MY DIET:
I am a pescatarian. During the pandemic, I gained weight and needed to change my diet. Fish and veggies are my favorite foods. With this diet, I started to feel stronger and could keep my weight down.
ONE FOOD I CAN’T LIVE WITHOUT:
Potatoes! Roasted, fried, mashed —any way they come!
WHAT KEEPS YOU MOTIVATED:
Staying strong and feeling like I did in my 20s!
SETBACKS:
When I reached menopause, I didn’t understand what was happening to my body. I started to gain too much weight and experienced a loss of muscle. I had to reset, change my diet, and increase my activity. I chose to stay healthy and let go of some things I loved, such as sugar, cutting alcohol, etc.
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.
