February 2023

HOME FEATURE

Jessie Cate, owner of M. Cate Interiors, shows that elevated design and durability can go handin-hand at her Eads home.

42 | DESIGN

Designer Maggie Clarke brings a colorful refresh to the main floor of the Upchurch family's East Memphis home.

26 HOME FEATURE Designed to Be Durable

64 IN THE KITCHEN Sissy’s King Cake Bread Pudding with Whiskey Sauce for you

50 WEDDING Mr. & Mrs. Mageean

68 HEALTHY YOU Wellness Reboot 2 74 ON A GOOD NOTE Clean Memphis

FEBRUARY 2023 • VOL. 21 NO. 11

PUBLISHER / EDITORIAL DIRECTOR

MARGARET MONGER | mmonger@athomemms.com

MANAGING EDITOR

AUBREY ANN MONGER | aamonger@athomemms.com

GRAPHIC DESIGNER

GINNI JONES | gjones@athomemms.com

COPY EDITOR

TERRI GLAZER

IMAGING

COLOR MANAGEMENT

CHARLES REYNOLDS | cr@colorretouching.com

ADVERTISING

SENIOR ACCOUNT EXECUTIVE

HILARY FRANKEL | hafrankel@comcast.net

ACCOUNT EXECUTIVES

GAIL HARRELL | gharrell@athomemms.com

CHRIS PUGH | chrisapugh@gmail.com

REGIONAL MARKETING

JANA FITE HERBISON | jfherbison@gmail.com

BUSINESS

DIRECTOR OF OPERATIONS

TRIP MONGER | tmonger@athomemms.com

MARKETING AND CIRCULATION

HARRIET W. DEATON | hdeaton@athomemms.com

HOW TO REACH US

7776 FARMINGTON BLVD, # 1321

GERMANTOWN TN 38183 | 901.684.4155

ATHOMEMMS.COM

At Home Memphis & Mid South doesn't accept unsolicited manuscripts. To inquire about freelance opportunities, send a letter, resume and three writing samples to—Editor, At Home Memphis & Mid South : 7776 Farmington Blvd, # 1321 Germantown TN 38183

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Call 901.684.4155 or subscribe at athomemms. com . Annual subscription rate: $19.95. Single copy price: $4.99. At Home Memphis & Mid South is published 12 times a year. Postmaster: Send address changes to At Home Memphis & Mid South , 7776 Farmington Blvd, #1321 Germantown TN 38183 . We make every effort to correct factual mistakes or omissions in a timely and candid manner. Information can be forwarded to Trip Monger; At Home Memphis & Mid South , 7776 Farmington Blvd, #1321 Germantown TN 38183 or to tmonger@athomemms.com.

@athomemagazine

HappyVALENTINE’S! Like the month of February itself, this little note is going to be short and sweet. January was great, but it just kept on going with what seemed to be a new obstacle to get through each day. I think we finally finished the race and are ready for a peaceful ending of this winter season. We’re looking forward to some spring flowers and sunshine, for sure!

Besides Valentine's Day, this February it’s time for another holiday for us to celebrate and that is Mardi Gras, which our family loves! It also is the perfect month to introduce a new cook in our AT HOME kitchen—my mom, Sissy! She recently retired from a long catering career and moved from her home town of Natchez, MS, to Oxford, MS, to be closer to her children, and we couldn’t be more excited. She and my brother, Michael, will be sharing family recipes and favorites that we have enjoyed all our lives. My brothers and I love to cook, with the exception of one brother who was smart enough to marry a great girl who can cook, too! Brother Michael, on the other hand, married a great girl, but she can’t make a bowl of fruit loops to save her life! At family functions she is the one we ask to bring napkins and stay out of the kitchen. We still love her, though, and we are so glad she knows her limits, bless her heart!

I hope you all have a fun-filled February and if you get a chance, enjoy Mom’s King Cake bread pudding recipe! We like it extra “saucy” so feel free to have a heavy hand while making the bourbon sauce! I might need to have a little “sauce” next time I try to get a picture with both grands at the same time. We will hope for March!

- Margaret Monger, PUBLISHER

There was a time when a home could either be beautiful or kid friendly, but not both at once. That time is in the past. The home Jessie Cate, owner of M. Cate Interiors, has created for her own family proves that elevated design and durability can now go hand-in-hand.

Nestled into a wooded, lakefront lot in a quiet Eads neighborhood, the exterior

has the feel of an upscale vacation property. Cate and her husband Joey purchased the home almost five years ago after having sold the Germantown house they had completely renovated. “After that one sold faster than we anticipated we kind of stumbled across this home. We knew we wanted space and we didn’t want to go through another flip. We also wanted a pool. That’s how we ended up here,” she recalls.

whilea complete redo wasn’t called for, Cate set about putting her personal stamp on the house right away, with an emphasis on beauty and practicality in every space. The front room is filled with light thanks to a graceful bay window. The coffered ceiling draws the eye up to the simple six-arm chandelier Cate added—replacing light fixtures was a key part of her overall plan to refresh the entire house. The crisp appearance of the Wesley Hall sectional belies the facts that it has been in the room several years and that two young children jump on it regularly. Their clever mother attributes that to the piece’s sturdy construction. “With to-the-trade or higher-end furniture you get longevity that comes from good craftsmanship,” she says. Down-wrapped cushions and down pillows are a must, Cate adds. Just a quick fluff and they look good as new.

Cate selected performance fabrics for the sectional’s upholstery as well as the throw pillow covers. Today’s wearand stain-resistant textiles come in a myriad of patterns and textures, making them a perfect choice for worry-free living. “Visually, the acrylic coffee table doesn’t impede on the space,” she points out. And as a bonus, it’s indestructible (Cate says the kids sit on it) and aesthetically pleasing. Ditto for the cowhide rug. “[The children] can spill on it. It doesn’t matter. It’s easy to clean.”

Just as she curates for her clients, Cate selected a lovely variety of works by local and regional artists for her own residence. Over the living room sofa she placed a pair of drawings by Memphian Chelsea Fly alongside a landscape with a bit of an unusual origin. “It was actually part of a wallpaper mural that I loved so much I had it custom framed,” says Cate. Two small landscapes by Atlanta artist Fred Cox make a big impact over a console in the entry area attached to the living room.

Without changing the footprint, Cate transformed the kitchen, giving it a sophisticated look that will stand the test of time. The scope of the work included painting the existing cabinets in Pale Oak by Benjamin Moore, a soft, creamy white, and updating the hardware. To add subtle depth, she chose a slightly darker paint color, Benjamin Moore Revere Pewter, to go on the kitchen island and on a pretty arch feature on one wall. In place of the original stainless steel backsplash she installed oversized marble subway tiles. The Taj Mahal quartzite Cate selected for her countertops is not only beautiful, it can stand up to anything her two little ones dish out, including Sharpie marks. Her secret to keeping its off-the-showroom-floor looks? “You have to maintain it. We seal it once a year. It’s not a big deal.”

and, of course, she changed the kitchen light fixtures. Cate recalls with a laugh that when they were looking at homes her husband told their realtor, “It doesn’t matter what the lighting looks like or the paint color. We’ll be changing all of that!” And they did. Her choices for the kitchen: clear glass jug-style pendants that add substance without obstructing the backyard view, and a pair of shaded brass sconces that up the classic style factor of the pass through above the kitchen sink.

That classic style carries into the keeping room, a space with a feel that’s a bit dressier, but still totally livable and family friendly. The fact that the upholstery is Sunbrella erases all the worry that might come along with having a light-colored sofa in

a home with two- and six-year-old children. While Cate stayed with a mostly blue and green color palette in this room and throughout the home to mirror the lush landscape and the beauty of the backyard swimming pool and lake, she brings in snippets of other hues through throw pillows that she changes seasonally. The art pieces over the sofa, two vintage Audubon bird prints partnered with a pair of small landscapes, blend beautifully and speak to the home’s natural surroundings.

It’s no surprise that the light-filled dining room originally functioned as a solarium. With three full walls of large windows it is a charming spot for a casual meal or a family gathering. Privacy is possible, however, via functional full-length drapes in a cheerful window-pane check.

theupstairs primary suite includes a sitting room that’s an ideal locale for everything from late-night reading to family workouts. The vaulted ceiling makes the space seem ethereal and the soft green paint color, Blue Grey by Farrow and Ball, adds to the feel. Says Cate, “It is a chameleon color; it changes with the light. It can look really green and then sometimes it has blue to it. In rooms like this that have odd angles, I like to paint everything the same color. That way the odd angles are softened and then you can highlight what you want to highlight.” A built-in bookcase/cabinet unit built by Joey anchors the room and provides extra storage for the toys that always seem to end up there.

“I knew I wanted a more cozy feeling even though the room has high ceilings and great light, but then I didn't want everything to feel dark,” says Cate. “So we kept the bedroom area, the sleeping area, lighter, because that has a really tall vaulted ceiling with upper windows.” A whitewashed wood and gold chandelier hangs from the apex of the ceiling like a crown over the room, accenting the simple elegance of its furnishings. Chic details like embellished drapes and pleated fabric lampshades evidence the homeowner’s professional touch.

Cate says she loved designing her daughter’s room, allowing her to be involved in a few decisions and then surprising her with the finished product. The result is a sweet, but not babyish, space that will grow with its occupant through the years. The soft pink bedding, timeless blue wallpaper and white ruffled curtains create a cozy spot for sleep and play.

herson’s nursery “came together in a really sweet way,” says Cate. Neutral walls and blue trim set the stage and allow the white crib and faux shagreen shelving unit to pop. Always thinking of safety, Cate framed four vintage dog prints sourced from Etsy in simple frames with no glass, then double secured them to the wall above the crib with 3M Command strips. She also opted for a Roman shade to cover the window rather than long curtain panels. His handsome dresser was once part of his parents’ bedroom suite, now updated with new drawer knobs, and the antique print that hangs above it came from his great grandmother’s home.

The entire project speaks to Cate’s talent and to her dedication to the concept that it is possible to combine custom design and practicality. “I’ve had people tell me, ‘I’d love to work with you, but I have to wait for my children to get older,’” she says. “I just want people to know that you can have pretty things and kids at the same time.”

TRADITIONALLY CONTEMPORARY

STORY BY TERRI GLAZER | DESIGN BY MAGGIE CLARKE INTERIORS | PHOTOGRAPHY BY ROSS GROUP CREATIVE

homeowner Julie Upchurch told Maggie Clarke very early on in the process of redesigning the East Memphis home Upchurch and her family had just purchased in late 2021.

Clarke, owner of a self-named local design firm, paired that idea with another concept she discovered early on in her professional relationship with her new client.

“I love color. I know a lot of people are into whites, but I love the colors,”

“I always ask my clients to send me photos of their Pinterest boards or their Instagram saves. Looking at them I noticed Julie loves traditional spaces but with pops of contemporary, like through lighting and pieces of accent furniture. So that's really what we did here.”

theresult breathed new life into the house, built in 2005, and gave it a personality that more closely reflects the young family that lives there. First on the agenda was a major kitchen refresh. Not a total gut job, but a rework of the original room. “I think people underestimate the power of paint, says Clarke, referring to the dramatic new look she achieved by painting the existing cabinets. She chose a bold green for the base cabinets and the island, offset by fresh white on the upper cabinets. A porcelain apron sink and a new backsplash of dimensional subway tile glazed in soft white, and new gold-tone hardware and fixtures provide a fresh take on traditional kitchen design elements.

The original lighting scheme in the kitchen included only recessed can lights. Clarke replaced some of those utilitarian fixtures with pretty pendant lights over the sink and island to dress up the space and provide warmth as well as illumination.

While the lighting and hardware can be considered the “jewelry” of the room, the window treatments may just steal the show here. The flora-and-fauna pattern fabric by Lee Jofa incorporates the saturated green of the cabinets along with a stunning peacock blue on a light background. It appears in a Roman shade covering the window over the main sink as well as on full-length panels flanking a double window.

The flooring in the kitchen and the adjacent keeping room proves that not every element has to be replaced for a project to be successful. The dark brick tile has a classic, tried-and-true feel and adds warmth to the space. It also provides the perfect backdrop for the traditional Oushak rug that anchors the room’s design. Handed down from her grandmother, the rug was a must-have for her new home, Upchurch says.

The rug may be antique, but there isn’t a trace of stodginess in the room, thanks to the furnishings Clarke selected to pair with it. Four swivel chairs from Rowe Fine Furniture create an easy, relaxed vibe. She says, “Julie wanted this setup and I think it's great. It's so conversational. It's great for when you have the girls over for a glass of wine, but it's also good for family time and games.” To make sure the seating was comfortable and practical Clarke chose Rowe’s down fill option and performance upholstery.

chairs center around a round Noir Furniture coffee table—decidedly contemporary in its style and bright white color. It plays perfectly off the plaster look of the breakfast table the Upchurches already had, now nestled near a large window and surrounded by four simple Windsor-style chairs.

Casual portraits of the family’s two children grace the single full wall in the area. Upchurch says local photographer Rachel Scoggin perfectly captured each child’s personality in the black-and-white works. Clarke placed the photos on the wall on either side of a striking console from Gabby Home, topped by a scalloped Carvers’ Guild mirror. The wall still has plenty of open space, though, intentionally left in the design plan. “I like to leave space in a room for things that are yet to be collected. If Julie wants to find two stools or antique chairs to add, that would be awesome. I think that’s what creates a curated feel. I don’t want to pick out every single thing; this provides them with an opportunity to put the finishing touches on,” Clarke explains.

The living room also received major attention in the process. Unlike similar areas in many other homes, the Upchurches spend a lot of time in their living room, so it had to be comfortable and kid friendly. Mission accomplished with an inviting Rowe sectional covered in a white, almost boucle fabric that no one would ever guess is performance rated. Even the Schumacher velvet throw pillows are wear- and stain-resistant. A pair of spindle chairs in handsome charcoal complete the living room seating, along with a couple of stools from Serena & Lily. “I love stools in front of a fireplace,” says Clarke. “It feels so cozy, plus they’re extra seating when you need it.”

Another of the client’s oriental rugs had the right look for the living room, but not the right size. Clarke solved the dilemma by layering it over a jute rug, custom cut to size locally by Kiser’s Floor Fashions. Another design challenge came in the form of 20 linear feet of full-length windows in the living room. To dress them up without breaking the bank, Clarke sourced fabric from Tonic Living for custom drapes and had each panel’s leading edge embellished with beautiful Schumacher trim.

Although Clarke and Upchurch, a local realtor with McWaters & Associates, were acquainted before this project, they hadn’t ever worked together. The process went so well, though, that the two plan to collaborate again on other areas of the home. Says Clarke, “People like Julie are my target clientele. Working moms with full-time jobs and kids. They know they have good taste, they just don’t have time to pull it all together.”

Hannah & Conor MAGEEAN

NOVEMBER 19, 2022 | MEMPHIS, TN

PARENTS OF THE BRIDE:

CATHERINE AND ROBERT MOREHEAD

PARENTS OF THE GROOM: PATRICIA AND DONAL MAGEEAN

WEDDING: GRACE ST. LUKE'S EPISCOPAL CHURCH

RECEPTION:

THE PEABODY MEMPHIS

REHEARSAL DINNER : OLD DOMINICK DISTILLERY

PLANNER:

SHINDIGS BY SHERIL

FLORIST:

BENGEL DESIGNS

PHOTOGRAPHER:

TAYLOR SQUARE PHOTOGRAPHY

RENTALS:

ELEGANT CHAIR SOLUTIONS

INVITATIONS:

KATHERINE JEZEK DESIGN

ENTERTAINMENT:

PARTY PLANET

WEDDING DRESS:

DAWN'S COUTURIERE MEMPHIS

MAKEUP:

KENDRICK SIMPSON

IRELAND

THE LAND OF CÉAD MÍLE FÁILTE (1,000 WELCOMES)

TEXT & PHOTOS COURTESY OF BARBARA MAY, OWNER OF TRAVEL LEADERS

is a country of character. Other places draw attention through awe-inspiring architecture such as the Vatican or unique tributes to human creativity, like the Eiffel Tower. Ireland has a rare elegance but also a vibrant soul. There is no other destination in the world where you truly travel to experience the culture and people. The country dates back nearly 10,000 years from prehistoric settlers to the Celts who began to arrive around 500 BC, from the Vikings who came ashore in the late eighth century to the British invasion and conquest, to the fight for independence.

In recent years Ireland has become one of the top destinations for indulging in Europe’s fine arts and discovering distinctive building design, but it has something far more intriguing to explore—a passionate spirit. One of the top reasons to go to Ireland is to learn more about its folklore: folktales, ballads, music and dance found nowhere else in the world.

The Emerald Isle also has many historical buildings and an abundance of castles. No matter what part of the country you visit, you are sure to find a castle nearby.

A visit to their familial homeland is often on the bucket list of people who claim Irish ancestry. There are more people of Irish descent living around the world than there are in Ireland itself. A Travel Leaders employee recently traveled on a tour through Ireland and then stayed a few extra days to learn more about their ancestors. They visited the place where their great grandparents were married, where they had a grocery store in Belfast, and saw where an uncle had worked building the Titanic.

of ireland

Starting in Dublin , the largest city in Ireland, you quickly see how this is a unique place. You can witness people milling about on a Sunday morning, lazily wandering down Grafton Street and waiting for the shops to open. Enjoy a cup of coffee while the flower cart vendors set up their beautiful blooms and street performers start to emerge for a day’s entertainment. Grafton Street features many shops to enjoy, from Tommy Hilfiger to Marks & Spencer. From there, take a stroll into one of the most magnificent green spaces in the city – St. Stephen’s Park. Irish citizens share a love of nature and the beauty she has bestowed on this tiny jewel of an island. In a country that has famously been said to have 1,000 shades of green, even on a cool spring day the smell of the new blooms and budding trees is a memorable experience. This is only the first taste of the truly awesome splendor of things to come on a journey to Ireland.

County Kerry is home to Dingle, Killarney and many outdoor spaces worth exploring, most notably the Ring of Kerry and

Killarney National Park

The Ring of Kerry is over 100 miles of the most stunning coastline in the world. With every twist and turn you will see the wild sea, lovely mountains and farmland dotted with adorable sheep. There are many Celtic ruins along the way and quaint villages that offer hospitality along with refreshment. The Ring of Kerry’s popularity stems not only from the beauty of the area, but also from the opportunity it offers to experience the passion for life the Irish have as you stop for lunch, drop into a pub or visit a boutique. Killarney is a great base for exploration. The town sits on the edge of a remarkable stretch of land that covers 25,000 square miles and around every bend you will feel as if you are entering a fairytale world. With castle ruins, an 18th-century estate house that can transport you to the first days of Irish independence and a trail to the Ring of Kerry, Killarney National Park holds adventure at every turn.

of course

nature is not the only highlight of Ireland; another great reason to visit is the pub culture. If asked to name something associated with Ireland, many people will mention Guinness. The most popular porter in the world, it is interwoven in the history and sights of Ireland. Stop by the brewery in West Dublin for a tour and tasting at the Guinness Experience. This will be your introduction to the second element that makes a trip to Ireland unlike any other—the people. Guinness and Jameson Irish Whiskey are popular drinks because they bring people together in the pubs, the heart and soul of every village, town and city. In any Irish locale, ending your day with dinner or drinks in a pub is an experience not to be missed. It is essential to getting to know the real Irish people. There is no better place to try the local specialties and meet the local characters than in a pub; this is why they consistently rank among Ireland’s top attractions. Don’t forget about the food! There is nothing like a bowl of potato and leek soup served with a slab of Irish soda bread on a cold day. Irish food has its roots in wholesome, homemade dishes that have been the staple of the country’s cuisine for centuries.

No matter what part of the island you visit, you are sure to find a castle nearby. These structures played a big part in the history of Ireland and are a great reason to visit. Both Northern Ireland and the Republic have a wealth of castles, but some of the most famous are found in the Republic. Visitors flock to Blarney Castle to kiss the famous Blarney Stone. Other castles worth a visit are Bunratty, Dublin, Belfast and Dunluce.

The pace of life in Ireland is the final piece in this perfect puzzle. The wide array of accommodations offered there means every traveler can find their idea of the ideal lodging. Choices run the gamut from castles to manor houses, historical hotels and bed and breakfast inns. Imagine walking through a stone archway into the former home of a titled family in the Irish countryside. Climb the medieval stairs to a drawing room that overlooks a manicured garden, before being taken to the breathtaking dining room featuring carvings and stained glass windows from all over Europe. This fantasy is a daily reality at Adare Manor, Ashford Castle and other beautiful Irish properties. Castles and manor houses around the country not only have a deep history and stunning decor, they also offer an array of activities such as archery, fishing, golf and falconry. While there are few lords and ladies nowadays, every guest of these magnificent properties will feel like royalty thanks to the level of attention and immaculate service. A guided tour gives vacationers the opportunity to mix and match the style of lodgings, and have all hotels, tours and most meals included in the price. It is truly an “insider experience” with authentic accommodations, unique insights and great guides who provide insight only a local would know.

Any time of year is a good time to visit Ireland, but for the most memorable experience, schedule a trip during one of the famous festivals held annually in locations across the country. The most famous of these is the St. Patrick’s Day festival, a five-day-long series of events in Dublin which culminates with the St. Patrick’s Day Parade in the city center. If the event coincides with a home match for Ireland in the Six Nations Rugby, the city will come even more alive with a great atmosphere.

A wide assortment of travel styles, from guided vacations to independent self-drive or private driver options, allows vacationers to customize an Irish experience to perfectly fit their needs. Whether you want to wander through 5,000 years of history in Ireland’s Ancient East, discover the breathtaking west coast along the Wild Atlantic Way, embrace a giant spirit in Northern Ireland, or enjoy the unspoiled majesty of Ireland’s hidden heartlands, you can do so in the knowledge that you will receive a warm welcome from friendly Irish folks eager to share their jewel of an island with you.

For more information on a trip to Ireland go to www.GoTravelLeaders. com or contact the travel professionals at Travel Leaders at 901.377.6600 or 901.853.6200. Offices are located at 2765 Wolfcreek Pkwy., Ste. 104, Memphis (next door to David’s Bridal) and at 155 N Main St., Ste 101A, Collierville (by appt. only).

Sissy’s King Cake Bread Pudding with Whiskey Sauce

SISSY’S KING CAKE BREAD PUDDING:

INGREDIENTS:

1 small King Cake, cubed (8-10 cups) and plastic baby discarded

4 Tbsp. butter, softened

½ cup sugar

3 eggs plus one egg yolk

1 14-oz. can sweetened condensed milk

2 cups half-and-half

2 tsp. pure vanilla extract

2 tsp. ground cinnamon

Pinch of salt

Purple, green and gold (yellow) sugar sprinkles

Whiskey Sauce, recipe follows

DIRECTIONS:

Preheat oven to 325˚. Generously butter a large baking dish. Place cubed King Cake in prepared dish; set aside. In the bowl of an electric mixer with paddle attachment, add butter and sugar. Beat on low until creamy, about 3 minutes. Add eggs one at a time, beating until smooth after each addition. Add condensed milk, half-and-half, vanilla extract, cinnamon and salt; mix well. Pour mixture over King Cake. Soak at room temperature, stirring occasionally, until cake has absorbed most of the liquid, about 30 minutes. Set baking dish in a roasting pan and fill the pan halfway with hot water. Bake, uncovered, until a knife inserted into the center comes out clean and top begins to brown, 45 minutes to 1 hour. When bread pudding is done, carefully remove from water bath and let cool for 20 minutes. Decorate with alternating colors of sugar sprinkles. Serve warm with Whiskey Sauce. Makes 8-10 servings.

WHISKEY SAUCE:

INGREDIENTS:

1 stick butter

1 cup sugar

1 large egg

½ cup whiskey or Bourbon

DIRECTIONS:

Melt butter in the top of a double boiler set over hot, but not boiling, water (or in a Pyrex bowl set over a saucepan of simmering water). In a separate bowl, beat sugar and egg together; add to melted butter, whisking vigorously to prevent egg from curdling. Cook, whisking constantly, until sugar is dissolved and egg is cooked, 3-4 minutes. Remove sauce from heat and stir in whiskey. Makes about 1 cup.

Wellness Reboot 2

STORY MICHELLE JOHNS

This month, we continue our Wellness Reboot with a focus on movement.

February is often the month we relinquish our self-care in the name of more pressing responsibilities. Caring for ourselves becomes something we only do if we get to it after all the other things on our list are done. Most of us never make it to that point on our to-do lists.

We become overwhelmed by the stages and seasons of life amidst our daily duties of family and work. We prevent ourselves from taking time to stick to the plan to make time for ourselves as we care for our family. This can cause negative feelings that affect the quality of care we give others.

Money, time, comfort, knowledge and desire are the biggest obstacles we encounter when taking care of ourselves. Gym memberships, doctors, food, vitamins and specialty wellness providers cost a lot of money. Figuring out how we can get the care we need and want without blowing the budget can be challenging.

This month, we turn our focus to finding affordable, comfortable, fun, time friendly and easy-to-navigate workouts; all the important considerations to factor into the decision to incorporate physical movement into your daily routine.

Full-body workouts will help you live a more functional and healthy life long-term. Below is information regarding the types and amounts of movement all bodies need, along with a guide to help you decide what fits best with your budget and time constraints and meets your overall needs.

• Str ength and resistance can be incorporated in the same workout. Strength and resistance training includes muscle-building and bone-strengthening exercises. These types of exercise can be done with your own body weight, resistance bands or weights. Two to three 30-minute upper and lower body workouts per week should be sufficient. This goal can be achieved by two full-body strength and resistance sessions or three split-body workouts per week. It is recommended to take 48 to 72 hours of rest between strength and resistance training workouts. These types of exercise are easy to do at home or in a gym.

MA, LPC-MHSP (TEMP), NCC, 200 HR E-RTY, 500 HR RYT

• Fle xibility and neuromotor exercises can be incorporated in the same workout. Stretching muscles, ligaments and tendons helps develop and maintain flexibility, range of motion and functional movement throughout life. Stretching that includes contracting and relaxing muscles is most beneficial to develop and increase flexibility, range of motion and functional movement. Two to three 30-minute weekly flexibility sessions are sufficient, but daily is even better. Stretching can be done using your own body weight or with the assistance of bands and bolsters. Neuromotor exercise includes developing and maintaining motor skills such as balance, coordination and proprioceptive training. Two to three 15-minute sessions per week provide benefits. Yoga classes typically include flexibility and neuromotor exercise in one class.

• A c ardiovascular exercise plan should include 10 to 30 minutes of walking, running, dancing, bouncing on a trampoline, biking, rowing or highimpact interval training three to five days a week. The health benefits of cardiovascular exercise include improving hypertension, glucose intolerance, insulin resistance and reducing inflammation. Cardio work can be done outside or indoors with your own body or with equipment such as a treadmill, bike or rowing machine.

Workouts should be done in a manner that honors the body. You should welcome challenges and push yourself to a greater but manageable degree. You should never experience pain. Resistance may be fine, but

pain comes from taking things too far and increases the risk for injury. Pain is not fun. In order for a workout to be something you are motivated to do, it should excite you. Choose exercises you enjoy so that you will be inclined to continue to do them.

Memberships to gyms and boutique fitness centers can be expensive. Large chain gyms typically offer all the equipment and classes you need. Boutique fitness centers are usually specific to a type of workout such as pilates, yoga or kickboxing. If your budget allows for a membership, choose a place that offers a variety of classes throughout the day to maximize your investment. Choose a place where you feel comfortable working out with the people around you and one where the instructors honor the body, making modifications that meet the needs of everyone in the class. The more comfortable you are, the more likely you are to continue.

Home workouts can be the least expensive. The variety of online workouts available is almost endless, and most of them require no equipment, or simple, inexpensive items like resistance bands or hand weights.

The best setting is the one that offers the most opportunity to incorporate all the elements of movement for the maximum financial value. While home workouts are great, memberships offer the opportunity to connect with others who can provide motivation, encouragement and support. The important thing is to get started and keep moving. Design a workout plan that works for you. You are in control.

FEBRUARY 2023

HOME FEATURE

Special Thanks -

M. Cate Interiors

mcateinteriors.com

Stefanie Rawlinson Photography stefanierawlinson.com

DESIGN

Special Thanks -

Maggie Clarke Interiors maggieclarkeinteriors.com

Ross Group Creative

rossgroupcreative.com

TRAVEL

Special Thanks -

Travel Leaders 901.853.6200, 901.377.6600

HEALTHY YOU

Special Thanks -

Michelle Johns

mjohns@transformingwellness.com

Wellness MD

wellnessmd.clinic

IN THE KITCHEN

Special Thanks -

Sissy Eidt Browning ON

A GOOD NOTE

Special Thanks -

Clean Memphis

cleanmemphis.org

CLEAN MEMPHIS

Environmental issues can seem both overwhelming and distant. However, all of us play a role in shaping our immediate environments through everyday habits. Clean Memphis bridges the gap between abstract ideas and concrete local actions by teaching in classrooms, leading clean-up efforts and strategizing with city leaders and partners on how to prevent waste.

Founded in 2008 to foster a cleaner and greener city, Clean Memphis works to inspire Memphians to be environmental stewards grounded in civic responsibility. The organization currently operates a variety of programs including Environmental Education, Project Green Fork, Community Engagement, the Memphis Food Waste Project and Memphis Transformed.

The Environmental Education Program provides free, standards-based environmental education to schools in Memphis and Shelby County. We teach predominantly in under-resourced schools, in regular patterns so that students will have the opportunity to participate in Clean Memphis programming in more than one grade throughout their education.

National studies indicate that approximately one and one-half pounds of trash are produced for each restaurant meal that is served and the average restaurant produces 50,000 pounds of garbage per year. Project Green Fork (PGF) was founded in 2008 as a reaction to this statistic, out of a desire to contribute to the sustainability of our community and a passion for supporting

local restaurants. Go to projectgreenfork.org to see a list of PGF-certified restaurants.

The Memphis Food Waste Project (MFWP) leads efforts to reduce food waste by residents, businesses and the hospitality industry. Since 2019 MFWP has formulated comprehensive food waste reduction strategies by sector, met regularly with city and county leadership to advocate for food waste reduction policy and helped to make connections between surplus food and people experiencing food insecurity. Take the quiz at memphistransformed.typeform.com to see how and where good food is lost every day.

The Community Engagement program brings together service projects by local and neighborhood leaders. More than merely cleaning up litter, Clean Memphis is also leading the charge to study its composition and geo-locations through use of the app Litterati. A community classroom (coming soon) will provide a free online platform for citizens to learn about topics like the local watershed, reducing food waste at home and the basics of a circular economy.

Memphis Transformed serves as a platform to share and amplify the stories of those in the trenches making Memphis a cleaner, greener city. Established in 2019, this project of Clean Memphis spreads the good news of local organizations and leaders who are sharing the work of improving the Bluff City.

Everyone needs clean air, clean water and healthy soil. At Clean Memphis, we believe all of these are within our collective power to protect and improve for generations to come. A cleaner, greener city is ours to create.

TEXT BY HEIDI RUPKE, PHOTOS BY ALI MANNING