INSPIRING ACTIVE LIFESTYLES SINCE 1996
Tonya Tittle How She Earns This Body
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H+F AUGUST ON THE COVER 10 Tonya Tittle
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36 Summer Sautéed Shrimp & Greens
COACH’S CORNER 6 Don’t Dread
FIT PROFILES 30 Weekend Warriors:
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FOOD + NUTRITION 34 Health Halos:
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38 Fit Events Calendar
40 Photo Finish:
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On the Cover: Tonya Tittle
Photo by Tindall Stephens
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22 Years and Running Strong Amy Goode
When not beating the streets looking for the next fitness craze, Amy enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy.
Hailey has been running over half her life fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Trails are her new love along with interviewing Weekend Warriors with the same passion for fitness.
Laurenne is a freelance web designer, graphic designer, writer, and editor who has worked her way through 11 different countries and 24 states. She’s an avid cyclist, who biked 1500 miles across half the country in 2014. She also loves pilates and never does the same workout twice!
Publisher Amy Goode email@example.com
CONSULTANTS Executive Editor Hailey Thomas firstname.lastname@example.org
Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Laurenne Hom
Julie Dodson Turner
Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She currently 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. www.tindallfarmerphotography.com
Julie has journalism degrees from Union University and The University of Memphis. She started her career as a newspaper reporter for The Jackson Sun. She then worked as the Communications Specialist for the Memphis Zoo and as an Account Executive for two Memphis advertising agencies. She enjoys traveling and spending time with her husband and 2-year-old daughter.
Andrea is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.
Contributing Writers Christin Yates Andrea LeTard Julie Dodson Turner Susanna Lancaster Blair Mize Graphic Design Brian Williams Photographers Philip Murphy Tindall Stephens Jen Russell
740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to email@example.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2018.
A freelance PR/Marketing professional, Christin began running in 2010 and hasn’t stopped since. She now runs everything from 5Ks to marathons, and is an RRCA certified running coach. When not on the pavement or trails, you can find her hanging out with her rescue dogs. Visit her website at christinyates.com.
Susanna is an English professor and writer. She is the author of the historical fiction YA book The Growing Rock. She discovered MH + F while in treatment for an eating disorder. Helping people share their personal stories toward reaching a healthier life is rewarding and has encouraged her recovery. She enjoys yoga and working out with her personal trainer husband, Kyle.
Phillip has been living in Memphis for over ten years and started in photography and videography six years ago. Although he didn’t go to school for his craft, he’s a storyteller at heart. “I love to tell my version of your story and to get to know what it is that inspires you and makes you.”
facebook.com/ MemphisHealthFitnessMag @MemHealthFitMag please recycle
Read us online at memphishealthandfitness.com
STAR TING LINE
HAVE YOU BEEN ON A FIT TRIP?
Send a photo and brief caption to: hailey@ memphishealthandfitness.com
Pam & Brian Beall hiked to the top of
Carey & Philip Pontius hiked Mt. Rainier in Washington. It is the
Bear Mountain in Sedona, AZ. They covered
highest mountain of the Cascade Range in the Pacific Northwest.
between 13-16 miles per day for three days of strenuous hiking in the desert.
EDITOR’S PRODUCT PICK
FIT PRODUCT PICK
Light, flexible hairspray adds shine and hold for a “lived-in” look.
Catch a wave with this fragrant, volumizing beach hair spray. Honey, citrus, and
It leaves hair touchable and moveable while maintaining texture
tangerine make this spray essential for messy, sexy surfer hair without the
and separation. It helps lock in shape for longer-lasting waves
drying effects of salt. Tiffany Wilson, stylist with Glo Hair Spa, recommends
and curls in the Memphis heat & humidity. $29. Kevinmurphy.
spraying it in towel-dried hair for the textured, “beachy” look. $27.50.
com, Available at Glo Hair Spa, GloMedMemphis.com.
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FIT TIP Go Raw Sprouted Watermelon Seeds Don’t spit the seeds! Watermelon seeds are the new superfood. Low in calories and high in protein and amino acids, the sprouted version is easier to digest and contains magnesium, vitamin B6, vitamin C, and monounsaturated and polyunsaturated fats. The seeds have been shown to reduce cholesterol levels, lower blood pressure, fight inflammation, and reduce risks of heart attack and strokes.
COMING IN SEPTEMBER • Anti-Aging: Looking and Feeling Good at Any Age • Fit Seniors • Thyroid Health & Prostate Health Awareness
The omega-3 fatty acids will leave skin dewier and hair soft and shiny. GoRaw.com CORRECTION: In last month’s issue, Dr. Alan Levy with Levy Dermatology PC office phone number was incorrect. The correct number is 901.624.3333.
TO RESERVE AD SPACE CALL Hailey Thomas 901.335.6005 or Amy Goode 901.218.4993
COACH’S CORNER By Rachel Randall
Taking the “Dread” Out of “Dreadmill” Many runners have a love-hate relationship with the treadmill—or “dreadmill.” While it can be mind-numbing at times, the treadmill has a place in your running routine, and it’s a viable option when running outside isn’t feasible.
THE BENEFITS Running indoors means avoiding the hazards of the streets, like traffic and broken sidewalks. The cushioned belt means less impact for your joints to cope with. You can add hills at any time and don’t need a track to measure to distance for intervals. Even staying at a consistent pace for a tempo run is easy. A treadmill gives you versatility if the weather is too intense or you can’t find a babysitter. Any number of things can become an excuse not to run, and this can be a tool that helps you stay on track towards your goals.
HERE ARE A FEW WAYS TO GET THE MOST OUT OF RUNNING IN PLACE: • H ave a clear plan before hitting the treadmill. Time management, mental clarity, and training with intentionality will help you have a successful run. • T he treadmill is the perfect opportunity to be more conscious of your form and to make improvements if necessary. Keep your head up and eyes focused on an imaginary horizon, executing proper arm swing and maintaining appropriate foot cadence. • V arying both pace and incline on the treadmill reduce stress on your body and help keep you from getting bored. It also helps replicate the changes in terrain and pace from running outdoors.
Use the treadmill wisely and with a clear plan in order to fully realize its benefits. There is no substitute for getting outside and enjoying the wind in your hair, but there is a time and place for the treadmill.
Visit Fleet Feet for your hot weather running needs. We have a large assortment of hydration systems, electrolyte supplements, and technical clothing to make summer running bearable.
Rachel Randall is the go-to girl for all marketing, media, and events at Fleet Feet Sports. She has run more marathons that she can count, including the 2017 NYC marathon in November.
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At Fitness Inspiration, you will find a diverse group of awesome human beings made up of all fitness levels, all ages, all shapes, all sizes, all positive and all working together as teammates on the journey to achieving their best in health, fitness, and wellness! “I love the atmosphere and workouts here! THIS is the way to workout! I feel so good when I leave and its so motivating. Most importantly, I am so comfortable working out here. I love it! Highly recommend for EVERYONE!” – MI “A team of dedicated people helping you reach your goal! This place is a challenge and is no joke if you want true fitness, this is the place!” – TG
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Thank you Memphis Health and Fitness Magazine
7/17/18 11:45 AM
H+F READERS CHOICE WINNER
readers forVoting us the Best Pilates Studio!
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BEST... Personal Trainer Fitness Studio (2nd) Massage Therapist (Mae, LMT) Tonya Tittle, M.S., ACSM Owner/Dir. of Training Downtown Memphis Memphis Since 2002
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TONYA TITTLE, 45 Owner/Director of Training at Energy Fitness Personal Training Studio
Family: Husband-Mark, two sons-Laken (12) and Oliver (8) I have ADD when it comes to exercise, so I lift weights, run, cycle, swim, kayak, row, and golf. I started lifting weights in 7th grade and started running cross country in 8th. I continued running as a collegiate athlete and branched out to other sports as I got older. My typical weekly workout (when not training for a race):
• D ay 1: Run with a total of 2 miles sprints or hills, 10 minutes cardio machine, 5 min stretch and/or massage, then weights.
• Day 2: Swim 1 mile of mixed strokes.
• Day 3: Run 3 miles, stretch 10 minutes.
• D ay 4: Heavy weights starting with legs/upper body with superset exercises for 2-3 sets. Usually go for 8-12 reps and 20-50 reps for resistance band work.
• D ay 5: Run 6 miles or bike 60-75 minutes, then kayak or golf 9 holes.
• Day 6: Pick the other one from day 5.
• Day 7: REST
I have to force myself to work the inner thigh. It’s my weakest muscle, but it helps align the hips for a proper running gait and prevents injury. The staggered cable chop squat is my favorite move because it works the upper and lower body and core. It complements kayaking and my golf game. My fitness role model is Jack Lalane, who is a fitness, exercise, and nutrition expert (also known as the ‘Godfather of fitness’). He invented a number of exercise machines, including the pulley, leg extension, and Smith machine. He also was one of the first to open a fitness gym and promote regular exercise, a good diet, and how they harmonize together.
“Eating to lose weight is not motivating; I eat for fuel and think of all the nutrients that are good for my skin and help with better sleep.” I was born with flat feet. As a child, I had to wear leg braces and slept with shoes that had a bar attached. I was teased horribly for the corrective shoes I had to wear. Without my mom making me wear them, I may not have been such a fast runner! My advice to newbies: Ask yourself, ‘When am I going to workout tomorrow?’ Put your workout clothes out the night before. Don’t go more than 2 days without exercising. There will be lots of days you don’t feel like exercising or eating healthy, but do it anyway. Write down your exercise plan so you will stick with it. Willpower is exhausting. Be accountable to yourself. Once a month I indulge and eat 3 donuts in one sitting. Weekly, I carb load with Bakery on Main gluten-free granola. I love dairy-free chocolate chips. Air popped popcorn with dairy-free butter is amazing.
People would be surprised to know I love to study rocks and crystals and utilize their healing powers. I am also working on getting my Reiki certifications.
Compiled by Amy Goode Photo by Tindall Stephens
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Our unique facials combine result-driven therapies with medical-grade skincare for one all-inclusive price. Each Medical Facial Treatment is customized to your specific skincare needs, which may change over time as the health of your skin improves. This treatment may include Diamond Microdermabrasion, Hydrofacial, Targeted peels, and LED/Photodynamic Light Therapy just to name a few.
We offer treatments for volume replacement, scar revision, and wrinkle reduction with temporary and long-term bio-stimulating fillers. Our services also include Botox, Dysport, and Xeomin to relax muscles for wrinkle reduction or to alleviate symptoms such as migraines, clenching and grinding of teeth, under arm sweating, and neuropathy pain in the hands and feet.
L AS ER TR E ATMENT S Ashtoria is the first in the MidSouth to offer the advanced technology of the newest FDA approved Fotona laser system with the highest ratings of both safety and efficacy. We offer a variety of laser treatments to resurface skin texture, refine pores, stimulate collagen, and tighten skin. Our laser treatments also include unique therapies for sleep apnea, vaginal rejuvenation, and the removal of broken capillaries, moles, skin tags, and other benign skin lesions. Many of our laser treatments offer little-to-no downtime so you can return to your normal daily activities as soon as possible!
THANK YOU FOR VOTING FOR AS HTOR IA A ESTHE TIC S & WELLNES S IN THE HE ALTH & FITNES S R E A DER’S POLL! CONSULTATIONS ARE ALWAYS COMPLIMENTARY! CALL 901-310-3530 TO SCHEDULE YOURS TODAY.
Located in the Shops at Carriage Crossing in Collierville, TN 901-310-3530 • www.ashtoria.com • Open Monday–Saturday by appointment only 11
Tamara NiShae Prince-Parrish, 38 Adjunct Professor of Dance at The University of Memphis, Certified Pilates Instructor at Club Pilates East & Club Pilates Collierville and Core Collective Board, Group Fitness Instructor at Envision Memphis and the Well Department at Church Health in the Crosstown Concourse, Personal Trainer
Sport: Pro-Figure with One World United Natural Bodybuilding Alliance and National Qualified Figure athlete with NPC-National Physique Committee Family: Significant Other-John “JP” Parker I have trained in ballet since age 10 and continued during college and adulthood by expanding to modern, contemporary, West African, and social dances. Example of my workout: I focus on one to two muscle groups each session with three days of cardio in addition to Pilates twice a week, dancing each week, and rolling out and stretching most days. I love So Delicious Vanilla Almond Ice Cream, sweet potato pancakes, and chocolate milk. I don’t have any of these while seriously prepping for competition.
“Taking my fitness training to the next level keeps me motivated.” My coach/trainer/nutritionist Daavon Grayson is a great person to look up to. He trains just as hard as me and even harder because he competes as well. The most underrated exercise is any type of legs for most people. They sometimes feel like weights when doing HIIT workouts and you really have to push to get them going. Even though I love working my body out period, I love back day! Yep, it’s that money shot I’ve been told by my coach and my boyfriend. I want to continue to grow as a professional athlete. Taking my fitness training to the next level keeps me motivated. I have support from my family and friends. I love being an inspiration to others to jump start their fitness and keep them going. Have a realistic goal that you can meet by changing up your eating, and having accountability partners will take you a long way when starting any fitness regimen. “I dance not to entertain but to help people better understand each other. Because through dance I have experienced the wordless joy of freedom, I seek it more fully now for my people and for all people everywhere.” — Pearl Primus
Compiled by Hailey Thomas Photo by Tindall Stephens
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Reuben Glass, 29 Manager at Planet Fitness & Certified Personal Trainer
Sport: Powerlifting My MMA coach Jonathan Border started calling me Reubenstein because of my strength, so that made me curious about powerlifting. I stay disciplined with meal prepping each week. My go-to staples are salmon, chicken, jasmine rice, and broccoli. A typical workout for me includes: barbell squat 5x5, leg extension 3x20, dumbbell side lunge 3x12, deadlift 5x5, lying leg curl 3x20, hip abductor 3x20, standing calf raise 3x12. High reps and supersets are my cardio. If I decide to do anything different, it’s 100-meter sprints or hitting the heavy bag. After working hard all week… I love having Panda Express or some sort of pizza on the weekend.
“Get fit or die trying.” Growing up, I looked up to Warrick Dunn (former American running back). I was one of the smaller guys on the football team, but I didn’t let that stop me from working hard to be the fastest. I also look up to Ray Williams because he is very humble and a man of faith while being one of the greatest powerlifters of all time. Stretching is the most underrated exercise. It is so important for preventive maintenance and longevity. My favorite workout move is the deadlift. It’s a showcase of brute strength. My advice to people just getting into fitness is to listen to your body and be obsessed with your goals. Being a mental lifter, I used to get psyched out easily. I felt like every variable had to be exactly right for my workouts to go well. I have worked on training my mind to push through, even when it doesn’t feel exactly perfect. My next fitness goal is to compete in Elite Total in powerlifting. For my weight class, I have to squat, bench press, and deadlift a total of over 1,574 pounds. People would be surprised to know that I always have tuna packets and hot sauce in my gym bag. Shh… I like using women’s deodorant because it smells better!
Compiled by Amy Goode Photo by Tindall Stephens
Thank You Readers For Voting for Us!
We Welcome New Patients! Cosmetic and Family Dentistry Now offering Botox for Esthetic and Therapeutic benefits
Midtown • 901-728-6515 266 S. Cleveland, Suite 103 Memphis, TN 38104
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East • 901-681-0011 6250 Poplar Ave. Memphis TN 38119
Congratulations Dr. Leslie Hayden
on being voted one of the Best OBGYNs in Memphis
Back row: Judith J. Williams, MD, Jessica M.Ruffin, MD, T. Franklin King, MD, B. Todd Chappell, MD, and M. Leigh Keegan, MD Front row: Regina G. Healy, MD, Leslie T. Hayden, MD, Leah C. Tonkin, MD, Sharon A. Butcher, MD, Darby Heitman, FNP-BC, and Gregory J. Burana, MD
New Location 1727 Kirby Parkway, Memphis, TN 38120 Please call 901-767-3810 to schedule an appointment.
A division of Women’s Care Center of Memphis, MPLLC
Talar Linder, 43 Stay-At-Home Mom
Family: Husband-Geoff, three sons (14, 12, 10) Sport: Weightlifting and Pure Barre A stressful job with long nights and late dinners led me to get a physical in my early 20s. I had put on some weight and discovered I had high cholesterol. I knew I was too young to have those health issues, so I joined a gym and got a trainer. I also joined the Memphis Runners Track Club and did 5Ks and even a half marathon. I began to really enjoy running, so I started training for the Chicago Marathon and ran it in under four hours. I don’t run long distances anymore because of the strain on my joints and the time commitment, but I like incorporating sprints into my workouts. I have picked up a love for weight training, HIIT workouts, and isolated toning and core with Pure Barre. A typical workout for me is a quick cardio warm-up, isolating muscle groups with weightlifting, and then more light cardio and stretching.
“Don’t compare yourself to anyone.” I reward myself with dark chocolate or a thin crust gourmet pizza. “Cheat” meals help keep me from overindulging. The most underrated exercise is a basic squat My favorite move is weighted walking lunges and deadlifts. My advice to newbies is to set short-term goals that are attainable. Don’t compare yourself to anyone. Weightlifting shouldn’t be feared, and don’t look for instant gratification. I was on strict bed rest in the hospital for two months during my third pregnancy. It was physically and emotionally challenging since I was not with my husband and two boys every day. The nurses and doctors were positive and supportive, and there was an outpouring of support from family, friends, and our church. Being active before my pregnancies and during my other two pregnancies helped me overcome the muscle loss and weight gain from the third. My fit lifestyle mentally prepared me for the challenges of my last pregnancy. Thankfully, I gave birth to a healthy baby boy. My beauty must-have is Obagi’s salicylic acid wipes. They are great when you’re on the go! I always have almond butter packets for quick fuel in my gym bag. People would be surprised to know that I can play the piano, violin, and clarinet. I’m teaching myself how to play the guitar.
“Life is 10% what happens to you and 90% how you react to it.” — Charles R. Swindoll
Compiled by Amy Goode Photo by Tindall Stephens
Relief for marathon pain
ACTIVE HEALTH CHIROPRACTIC We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle • Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques • Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems • Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself
7844 Farmington blvd Germantown • 901.340.1837
Dr. Jeremy Jessop DC
WHAT ARE YOU EXPERIENCING? Trouble getting or maintaining an erection? It’s hard to be happy – or active – when you hurt. Our orthopedic specialists have the skill and experience to get you moving pain-free in no time. We also offer a full range of orthopedic procedures for knees, hips, shoulders and ankles. Skilled physical therapists will help you recover more quickly so that you won’t miss any of those special moments.
Lack of or reduced sexual desire? Fatigue and decreased energy levels? Muscle loss and weight gain?
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2150 West Poplar Ave., Suite 102 Collierville | 901-221-7212
Frankie Bougher, 26 Personal Trainer at Home and Forever Fit
Family: Wife-Krissy I played college basketball at Jacksonville State. Now, I workout 4-5 days a week doing weightlifting for strength, flexibility to stay athletic, and cardio to stay in shape. An example of my workout:
• Stretch and foam roll
• 15 minute core circuit
• 1 hour of heavy weights focusing on my upper body or lower body
• Stretch and foam roll to finish
“Look at fitness as a consistent lifestyle. Take it day by day, and enjoy the process.” A day in my diet includes lots of eggs, chicken, and fish for protein. I eat vegetables like broccoli, kale, and carrots along with carbohydrates like sweet potatoes, oatmeal, and quinoa. I also eat lots of bananas and mushrooms. My cheat meal is a Huey’s hamburger! The most underrated exercise is the sprint. It’s a true test of what kind of shape you are in. The core is the most neglected part of my body. Strengthening the core gives you so many advantages. The core of a building is its foundation. If weak, it will easily crumble to the ground. My favorite workout move is the pull-up because it’s a great test of pure body strength. Being able to pull your own body weight off the ground is always a challenge. My gym bag always has a pre-workout drink, Fat Gripz, and headphones. I’ve always looked up to athletes like Michael Jordon, Lebron James, Cristiano Ronaldo, Peyton Manning, and Michael Phelps. They all have passion for what they do and work hard for it. When I’m not working out, I love to travel and explore new cities. People would be surprised to know that The Tower of Terror at Disney World started my fear of heights!
Compiled by Amy Goode Photo by Tindall Stephens
Thank you for voting The Eye Center at Southern College of Optometry as ‘‘Best Optometrist’’. Schedule your appointment today!
901 .722 . 3250
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Corey Lewis, 37 Process Improvement Analyst at ServiceMaster
I prioritize fitness in my schedule and make it part of my everyday lifestyle. Eating healthy is an important part of a fit life, but I’m not 100% perfect all the time. Enjoying life is also a big part of how I stay fit. I’ve been lifting weights and running since I was in high school, when I played basketball and football and ran track & field. Weight training was a family activity every day after my mother got off work. My Workout involves high-intensity training each day. It builds strength and kickstarts my cardio.
• Monday: Hamstring/Glutes/Abductor
• Tuesday: Shoulder/Biceps
• Wednesday: Quads/Abductor/Adductor
• Thursday: Traps /Lats/Triceps
• Friday: Chest/Abs/Forearms
• Saturday: High-Intensity CrossFit Hit & Run workout
“Get it Right, Get it Tight” Chips, Fries, and Wingstop wings are my cheat foods. I watched every season of The Biggest Loser and loved Bob Harper and Jillian Michaels. Helping others learn how to live a healthy lifestyle drives them both. The most underrated exercise is the Barbell Hip Thrusters/Abductor/Adductors. Legs are the gateway to a proportional body. Legs are the most neglected body part for most guys in the gym—even myself in the past. For the last two years, I’ve been doing legs twice a week It used to be anything chest and abs, but now I love leg press, extensions, and deep barbell squats. Self-happiness keeps me motivated. As I age, learning how to continue to change my body to be a better me each year is my motivation. Don’t go to the gym to impress everyone with how much you can lift. Concentrate on learning how to create and mold your goal body. Water and more water are always in my gym bag. High-Intensity workouts = H20. I have to do the following each morning: Drink my apple cider vinegar and lemon shot and wash my face with Now Solutions Sweet Almond Oil. I have a mantra: #GIRGIT “GET IT RIGHT, GET IT TIGHT.” This isn’t just only about your body and fitness. It’s also about keeping your career, diet, and love life right and tight.
Compiled by Hailey Thomas Photo by Tindall Stephens
I Love Juice Bar voted best smoothie 553 South Cooper | 1350 Concourse Avenue 500 Tennessee Street (coming soon) ilovejuicebar.com
City Silo Table + Pantry voted best healthy restaurant 5101 Sanderlin Avenue thecitysilo.com
Thank you Memphis Health + Fitness readers! 21
Ashley Barry, 24 Occupational Therapy Assistant at Golden Age Nursing Home
Family: Son-Camden Murphy (4) This is my first year to compete as an NPC Figure Competitor in Mississippi and Louisiana. In March 2014, I started working out while working towards my college degree. The gym was my “stress reliever.” This year, I made the decision to compete as a fitness competitor, which has been my goal for a long time. My weekly routine consists of fasted cardio in the mornings 5 days a week where I run 3-4 miles, do a HIIT circuit workout, or do mixed interval workouts. My weight training in the evening targets different muscle groups. To finish off my afternoon workout, I use evening cardio as a burnout by doing 20-30 min on the stair climber, row machine, elliptical, or treadmill. My diet consists of 6-7 meals per day. During competition prep, I eat moderate-low carbohydrates, higher protein, and moderate-low fats. My offseason diet consists of moderate-high carbohydrates (with a couple cheat meals depending on the body parts that need to grow for better symmetry) and higher protein, and moderate-low fats.
“Push through and never give up!” The most underrated exercise is the hip thrust. People seem to shy away from it due to the awkward appearance of the movement, but this is one of the best exercises to target glutes and enhance performance for deadlifts and squats. The body part that gets neglected is the hamstrings. Squats, deadlifts, and lunges hit them indirectly but not enough. An imbalance in lower extremity muscle groups, such as big quads and weak hamstrings, can cause an unequal pull on the joint, which could result in a knee injury. My favorite workout move is squats. It’s a full body workout that builds overall strength and decreases the risk of injury when using proper body mechanics. The thing that keeps me motivated is the added accountability of a figure competition. You perform better when you know that other people hold you to a higher standard. My advice for beginners is: DO NOT be afraid to ask questions. Simply knowing how to use equipment correctly can go a long way in improving your confidence in the gym. Make the gym a habit in order to see positive changes in your mind and body. Some days the last thing you want to do is hit the gym, but these days are the most important. The biggest challenge I had to face after deciding to compete is learning that diet and exercise are 100% a mental battle. Food is definitely my biggest weakness, and discipline with a diet has never been a priority for me until I had a competition holding me accountable.
The food I craved during my competition prep was peanut butter and Oreos!
Compiled by Amy Goode Photo by Tindall Stephens
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Thank You Readers for Voting for Us! John Gayden, MD* | Penn Joe, MD | George Wortham III, MD James Wilson III, MD | Mary Andrea Giddens, MD | Crista Crisler, MD Gus Aric Giddens, MD | Elizabeth Mann, MD | John Albritton, MD Peter Ballenger, MD | Cory Tinker, MD | Fazal Manejwala, MD Lea Mary Bannister, MD | Elaine Thompson, MD | Alok Kumar, MD | Claudia Moise, MD Jason Mullenix, MD | Helena Geissler Shannon, MD | Elizabeth McAdory, MD Jason Williams, MD | Daniel Lee, MD | Michael S. Bronstein, MD | Edward H. Lazar, MD
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Baptist Women’s Hospital 6215 Humphrey’s Blvd., Ste. 401 Memphis, TN 38120
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Relax Your Mind & Body Self Care is a Powerful and Positive Self Affirming Step in Healing Thank you Readers for Voting Angela Watkins, Massage Therapist
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If You Are What You Eat ...Then Eat Your Summer Greens!
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YOU VOTED. WE COUNTED. Best Smoothie/Juice Bar
THE RESULTS ARE IN FOR THE BEST & FAVORITES IN HEALTH, FITNESS, FOOD & LIFESTYLE!
Best Date Night
1. I love Juice Bar
1. Southern Social
1. Kelly English, Iris, Second Line
2. The Nutriton Hub
3. Smoothie King
3. Andrew Michael’s
2. Andy Ticer, Michael Hudman, Andrew Michael Restaurant Group 3. Josh Steiner, Strano
Best Healthy Restaurant 1. City Silo
Best Brunch Spot
1. Beauty Shop
3. Bedrock Eats/Lyfe Kitchen
2. Brother Junipers/ Owen Brennan’s 3. Strano
Best Grocery Store
Best Local Brewery
1. Loflin Yard 2. Café Ole
2. Kroger 3. Whole Foods
Best Cocktails/Wine List
Best Coffee 1. Crave 2. Otherlands 3. Muddy’s
Best Food Truck 1. Wiseacre Brewing Co. 2. Ghost River Brewing Co. 3. Memphis Made Brewing Co.
Best Fitness Studio (non-CrossFit)
1. Flight Restaurant and Wine Bar 2. Alchemy
1. LiveFIT Bootcamp and Studio
3. Babalu Tapas & Tacos
2. Energy Fitness 1. Say Cheese 2. Raw Girls
3. Fusion Fitness
Best Pilates Studio
Best Body Building/Fitness Competition
1. LiveFIT Bootcamp and Studio 2. Elite Level 3. Burn Bootcamp Collierville/ The Kroc Center
Best Personal Trainer
1. Battle on the Bluff 1. Club Pilates 2. Ballet Memphis, Pilates Centre 3. Memphis Jewish Community Center
2. LiveFIT Biggest loser Challenge
Favorite Fitness Store
Best Indoor Cycling 1. CycleBar 2. LiveFIT Bootcamp and Studio 3. Memphis Jewish Community Center
Best Boxing / MMA Gym 1. Memphis Fitness Kickboxing 2. UFC Gym, Germantown 3. Total Fitness Kickboxing
Best Race 10K or Shorter 1. St. Jude 10K 2. Bardog 5K 3. Cooper Young 4-miler 1. Tonya Tittle, Energy Fitness 2. Chris and Cindy Caudy, Next Level Fitness 3. Josh Nix, LiveFIT Bootcamp and Studio/ Mandy Nelson, Elite Level
Best Race 10K or Longer 1. St. Jude Half/Marathon 2. MRTC Road Race Series 3. Wade’s Big Adventure
Best Yoga Studio 1. LiveFIT
1. Lululemon 2. Fleet Feet 3. Breakaway Running
Best Bike Shop
2. Delta Groove Yoga/Fusion Fitness
1. Memphis In May
3. Hot Yoga Plus
2. Annie Oakley/Buffalo Bill 3. Mighty Mite
Best CrossFit 1. Hit and Run
Best Cycling Event
2. A-Town CrossFit
1. Tour De Lakeland
3. Triad CrossFit
2. West Cancer Center Ride to Fight On 3. Meritan Midnight Ride 1. Peddler Bike Shop 2. Victory Bicycle Studio 3. All About Bikes
Favorite Hair Salon
Favorite Massage Therapist 1. Mae Jensen, Energy Fitness 2. L arrie Rodriguez, Midtown Massage and Bodywork 3. Angela Watkins, Calming Influence
Favorite Physical Therapist
3. Erica Hill, Fusion Fitness
3. Dr. Neuman Goshorn, Goshorn Aesthetics
Best Dentist 3. Dr. Kathyrn Sneed, Sneed Dental Arts 2. Dr. Scott Edwards, Cosmetic and Family Dentistry 1. Dr. Joe Vescovo, Vescovo Family Dentistry
Favorite Chiropractor 1. Dr. Mark Wetzel, Elite Level
2. Dr. Brad Cole, Cole Pain Therapy Group
1. Dr. Catherine Chidester, Yukon Clinic
3. Dr. Allen Goode, East Memphis Chiropractic
2. Chris Hanson, Laurelwood Pediatrics 3. Dr. David Ziebarth, Pediatric Physcians
1. Cindy Caudy, Next Level Training 2. Amanda Hughes, LiveFIT
2. Dr. Robert Chandler, Plastic Surgery Group
2. Mark Temme, OrthoMemphis 3. Michael Smith, Smith Clinic
3. Pavo Salon
1. Dr. Lou Adams. Plastic Surgery Group of Memphis
1. Trevor Ling, Peak Potential
1. Laveau Beauty Studio 2. Gould’s Salon Spa
Best Cosmetic Surgeon
Favorite Podiatrist 1. Dr. Murray Butler, Ortho One Sports Medicine
Best Ophthalmologist/ Optometrist Group
2. Dr. Darrell Croft 3. Mid-South Foot & Ankle Specialist
Favorite Orthopedist 1. Dr. Jeffrey Dlabach, Ortho One Sports Medicine 2. Dr. Laura Lendermon, Lendermon Sports Medicine 3. Dr. Timothy Krahn, OrthoMemphis
Best OBGYN 1. The Pet Hospitals 2. Arlington Animal Hospital 3. Walnut Grove Animal Clinic
Best Doggie Daycare
1. Dr. Jason Mullenix, MOGA
1. The Eye Center at SCO
2. Dr. Frank Ling, Women’s Health Specialists
2. Dr. Rolando Toyos, Toyos Clinic
3. Dr. Leslie Hayden, Adams Patteson OBGYN
3. Eclectic Eye
Best Med Spa
1. Browndog Lodge 2. Camp Bow Wow tie with Dogs Rule 3. Barks & Recreation
avorite Mental Health F Professional 1. Paul Berkes, LPC 2. Dr. Lucas Trautman 3. Karen Riss, LCSW
Favorite Acupuncturist 1. Michael Falcone, Twin Reeds 2. Dr. Michael Xu, Xu Wellness Center
3. Dr. Alexander Ly, Ly Natural Health Acupunture Clinic
1. Dr. Alan Levy, Levy Dermatology
1. Glo Medical Aesthetics & Hair Spa
2. Dr. Allison King, Mid-South Dermatology [tie] Dr. Francis Lawhead, Memphis Dermatology Clinic
2. Ashtoria Aesthetics & Wellness
3. Dr. Purvisha Patel, Advanced Dermatology and Skin
3. A Beautiful You Medical Spa
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MARY “MJ” JUDSON Runner, 36, Executive Assistant at Kemmons Wilson Companies, 92A member of the TN Army National Guard 230th EN BN.
I love to run, sprinting included, as well as lifting weights.
I have a 10-year-old son named Tristan Colenberg. He is my everything!
I love that running and weightlifting transform me physically and mentally. Regardless of how I feel, I will always feel great after a good run or weightlifting session. Maintaining a good balance of running and weightlifting keeps me looking and feeling young.
I have participated in the CHF Hope for Foundation 5K, Cooper-Young 4-Miler, Harbortown 5K, and St. Jude Half Marathon. I am running in the Cooper-Young 4-Miler and the St. Jude Half Marathon this year too.
If I had to label one restaurant as my favorite, it would definitely be Humdingers. I eat the same thing every time: grilled salmon with the grilled sweet potato slices and a glass of water. I can’t get enough of it!
I have always been a sprinter so when I ran my first half marathon, and didn’t stop, I felt very accomplished. I even placed in the top 10 of my age group. This race taught me how to overcome mental barriers and the importance of purchasing good running shoes. The stylish Nikes I wore during the race had my knees aching for days.
My son is what motivates me to stay fit! As a mother, I believe it is important to teach my son at an early age how to live a healthy lifestyle. Each morning, he runs a mile with me or goes to the gym with his father. It isn’t always easy but is definitely necessary.
5 I am a member/assistant coach of the AAU youth track team, Kholen Cheetahs, which is based in Olive Branch. We have 20 athletes (ages 8-18) that will participate in the 2018 Junior Olympics.
“My son is what motivates me to stay fit!” Interview by Hailey Thomas Photo by Philip Murphy
To nominate a Weekend Warrior, email us at firstname.lastname@example.org
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PEYTON JONES Runner, 30, Analyst at CBRE
I consider myself an athlete more than a runner. I play basketball, soccer, and lift weights.
I would love to have dinner with former NBA player Steve Nash. He was one of my favorite players growing up, and he played with and against some of the greatest athletes in the world. He also has a passion for soccer, so I think we would have a lot in common.
2 I love being a part of a team and competing. The guys I play basketball and soccer with are my best friends. Games and races fuel the competitiveness I have had since I was young.
8 My biggest passion in life has been coaching basketball. I coached at Collierville High School. I broke my ankle playing basketball when I was young and couldn’t play that season, so I really began to understand the game more and have been able to share that knowledge by coaching over the years.
3 My most memorable event was running the 2017 St. Jude Half Marathon because I competed with four of my best friends.
My main motivation to stay fit is overall health. The biggest hardship I ever had to overcome was losing my dad when I was 18. It taught me the importance of a healthy lifestyle and to not take anything for granted. I also see myself as a motivation to other friends and family to continue to live a healthy lifestyle.
5 I have already signed up for the 2018 Memphis St. Jude Half Marathon. 32
I have a bit of a shopping obsession, and that is mainly focused on Nike shoes. However, my biggest indulgence is definitely pizza.
10 6 My favorite restaurant is Booya’s in Collierville. All the food is amazing, and there’s a great family-friends atmosphere.
“I love being a part of a team and competing.”
My favorite quote is “I can do all things through Christ who strengthens me” —Philippians 4:13
Interview by Hailey Thomas Photo by Philip Murphy
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Health Halos By Blair Mize, MS, RDN, CSSD, LDN
Ever feel overwhelmed with how to make healthy food choices? You’re not alone! The average person makes over 200 food-related decisions per day. Because your brain is so busy, it tends to look for shortcuts to aid in decision-making. Food marketers know this and seek to help our brains take these mental beelines straight to the checkout line with their company’s product in hand. Food marketers know that healthy eating is popular and use “health halos.” The health halo effect leads to the perception that a product is healthier than it actually is. The average consumer may falsely assume that since a product is healthy in one way (or based on a single claim) that it is healthy in all ways. For example, when looking at packages of various food products, you may notice feeling better about purchasing foods wrapped in boxes labeled with:
• Health-related buzzwords: Fiber, Vegan, Vegetarian, Whole, Thin, Wheat
• Words that seem to assign moral values to the food: Guiltless, Halo, Good
• Small numbers: One, Zero, Free, No
• Terms related to the environment: Natural, Organic, Sustainable, Clean, Non-GMO
• Phrases stating a food has less [fill in the blank here] than the original version: Low, Light, Less
• A familiar company with a positive reputation
• Images easily correlated with health
With all of the options available and limited time to research all the options, it’s understandable to simply grab an item labeled with one of the above and move on. Unfortunately, with health halos guiding your food choices, people can develop a tendency to:
• Overestimate the healthfulness of certain foods
• Choose foods based on the quantity they could eat instead of the overall quality of the food
• Underestimate the amount they are really eating, feeling they have a license to eat more of certain foods that are promoted as healthy in some way
Don’t be duped by health halos… 1
emember: Some of the R products with these claims in their names truly are nutritious choices. No need to steer clear of them completely.
2 Slow down. Don’t be too quick to judge.
3 Take a closer look at what a
product actually is, not what it isn’t! Flip the package over and check out the ingredient list. How many ingredients are listed? Do you recognize each one? Remember ingredients are listed from most to least by weight.
4 Keep in mind that some of the most nutritious foods don’t come in fancy packaging!
5 Eat mindfully, letting hunger and fullness be your guides.
French researcher Pierre Chandon, who has conducted research on health halos, states: “Too many Americans believe that…what you eat matters more than how much you eat. It’s the country where people are the best informed about food and enjoy it the least.” To be clear, many food products with health halos are truly nutritious and delicious. It’s not about completely avoiding these products or adopting an all-or-none mindset with healthy eating. It is about being an educated, aware consumer with a solid, trustworthy, and scientific base of food knowledge. This foundation leads to better balance and self-regulation skills than what a food label could provide.
Blair Mize, MS, RDN, CSSD, LDN is co-owner of Memphis Nutrition Group, a nutrition & lifestyle counseling practice operated by registered & licensed dietitians/nutritionists. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food. For more information call Memphis Nutrition Group at 901.343.6146 or visit www.MemphisNutritionGroup.com.
THANK YOU H & F readers for voting Glo Medical Aesthetics your Best Med Spa!
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Sautéed Garlic Shrimp over Greens
By Andrea LeTard
Lean protein, good fat, and healthy greens make up this tasty dish. It can be served as a salad at a dinner party or an appetizer for cocktail hour. This fresh dish is perfect to have for friends at your final end-of-summer soirée. 4 servings
INGREDIENTS q 1 6 prawns or jumbo shrimp with heads and tails on (available at international grocery stores) q K osher salt and freshly cracked pepper q 1 Tbsp butter q 4 Tbsp olive oil q 5 garlic cloves minced q 1 tsp red pepper flake (or more to taste) q 1 /4 cup white wine q Z est and juice 1 lemon q 2 cups spinach-arugula mix q 2 avocados cubed q 2 Tbsp fresh parsley minced
DIRECTIONS Use a small paring knife to cut along the length of the back of each prawn and remove the vein, then rinse and pat dry. Sprinkle all shrimp with kosher salt and pepper on both sides. In a large sauté pan, heat butter and olive oil over low heat. Add garlic and pepper flakes and cook for 1 minute. Add the shrimp and cook on one side for about 2 minutes or just until they turn pink. Flip over the shrimp and add the wine. Let the wine reduce by half while the shrimp cook on the other side for about 2 more minutes. Turn off the heat, then add the lemon zest and juice to the pan and toss with the shrimp. Place greens on a large platter and pour the shrimp mixture over the top. Add the avocado and sprinkle with parsley. Serve as a tapas dish at a party. Keep a bowl close by to dispose of heads and shells.
FOOD & WINE PAIRING
Reginelli Recommends Textbook Sauvignon Blanc 2017 Wine Enthusiast gives Textbook from Napa Valley a 92. “Dark gold in color, this is an inviting white wine, light and fresh with highlights of peach Melba and honeysuckle. Tahitian vanilla adds a note of balanced richness that rewards the palate with substance and grace.” Well chilled, Textbook pairs exquisitely with the spicy sautéed shrimp. $24.99 See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call 901.578.2773 or visit PyramidWines.com.
Andrea LeTard is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Her recipes are “next-generation southern”—fun and fundamentally southern with a modern twist. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.
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AUGUST EVENTS 8/4/18 Summer Swim Event @ The Y in Collierville Collierville, TN
8/11/18 Elvis Presley 5K Run
8/19/18 Breakaway Bardog 5k
Downtown Memphis, TN
8/4/18 I Got Your Back 5K Run/Walk Olive Branch, MS
8/12/18 MRTC RRS 1st 5 Miler
8/25/18 Kickin it for Kathryn kickball tournament Collierville, TN
8/4/18 Miles for Melanoma - Memphis Memphis, TN 8/4/18 Meritan Moonlight Classic Bike Tour
Bartlett, TN 8/18/18 19th Annual Celebrate Munford 5K Run, Roll & Stroll Munford, TN
8/25/18 Forrest Spence 5K
8/18/18 Memphis Runs for Autism 5k
8/25/18 BRC Small Fry Tri Memphis, TN
For races details go to racesonline.com 8/26/18 MRTC Kids Mile Bartlett, TN 8/26/18 MRTC RRS 2nd 5 Miler Bartlett, TN 9/1/18 Q 4-Mile Run/Walk Memphis, TN 9/3/18 Chick-fil-A 5K Memphis, TN
Race Directors, Reach Runners! Call Hailey at 901.335.6005 to Reserve Your Race Ad today!
29th Annual Dragon Fly Triathlon August 25, 2018 • 8:00 am start Sardis, MS 1/2 mile swim, 18 mile bike, 4 mile run T-shirt, Finisher’s Medal, Pottery Awards, Food by Voodoo Cafe
2018 2018 5k and 5k and Fun Fun RunRun
EMPATHY. UNDERSTANDING. HOPE.
supporting the lakeland education foundation supporting the lakeland education foundation
September 29, 2018 / 4pm September 29, 2018 / 4pm Join us for a day of music, food trucks, and more!
Race and festivities will be at Lakeland Elementary School. Save the date now, but check out supportlakelandschools.org for future updates and the link to register.
Race and festivities will be at Lakeland Elementary School. supportlakelandschools.org
JUDGE FREEMAN MARR
Join us for music by Steve Schad, food trucks, and more!
Join us for a day of music, food trucks, and more! Race and festivities will be at Lakeland Elementary School. Save the date now, but check out supportlakelandschools.org for future updates and the link to register.
SATURDAY • SEPT. 29, 2018 • 9 AM ADULTS $20 EARLY BIRD $25 PRE-REGISTRATION $30 DAY OF RACE
CHILDREN 17 AND UNDER $15 EARLY BIRD $20 PRE-REGISTRATION $25 DAY OF RACE
W.J. FREEMAN PARK |
2629 BARTLETT BLVD. BARTLETT, TN 38134
PRESENTING SPONSOR Supporting Bartlett City Schools Athletics
MRTC RRS 1ST 5K This is just the beginning of an awesome Memphis running series!
1. Kate Ross
7. Doug Edwards and Dina Hartand
2. Dominique Gibbs
8. Carmen Weaver
3. Dylan Graetz
9. John Modzelewski
4. Mary Chandler
10. Danny Feldmayer and Stacie Feldmayer
5. Holly Whittle and Dory Gaston
11. Benoit Briard and Chris Lechauve
6. Maurice Mendel and Lisa Mendel
Photos taken by: JEN RUSSELL email@example.com lifeiscreative.weebly.com
Ten specialties. • • • •
Cardiology Endocrinology Fertility Internal Medicine
• Neurology • Pain Medicine • Physical Therapy and Rehabilitation
• • • •
Rheumatology Urogyencology Urology Wound Care
On-site pharmacy and imaging center. Online scheduling and same-day appointments.
ALL AT REGIONAL ONE HEALTH EAST CAMPUS
Schedule online at
Regional One Health East Campus 6555 Quince Road | Memphis, TN 38119
Located at the Kirby Exit of 385
We’re here for the kids with no fear.
Kids are tough, but they’re not invincible. When they push their limits, the region’s only pediatric orthopaedic specialists are here to treat those injuries — as soon as they happen. Sports Injuries | Breaks | Sprains
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