Memphis Health+Fitness Magazine August 2022

INSPIRING ACTIVE LIFESTYLES SINCE 1996

AUGUST 2022

Savannah

Sillyman’s Passion for Fitness

CBD

A New Approach To Self Care

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TOP MYTHS ABOUT WEIGHT LOSS

Mid-South patients have a new Mid-South patients have a new partner in exceptional cancer care. partner in exceptional cancer care.

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T H E U LT I M AT E IRONMAN TEAM-UP Enhance your recovery before, during, and after the St. Jude IRONMAN 70.3 Memphis with the specialists from Accel Performance and Wellness and Campbell Clinic.

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IRONMAN events can be especially hard on your body. That’s why the region’s best orthopaedic specialists and the Mid-South’s best performance coaches have teamed up to give you exclusive 3-day access to recovery facilities designed for elite athletes.

This deal is only offered to St. Jude IRONMAN 70.3 Memphis participants and allows you to take advantage of: • • • •

Hot/Cold tubs Manual massage therapy – via Hypervolt Cryotherapy NormaTec recovery boots

Scan this QR code with your phone’s camera to take advantage of this deal.

R E C O V E R W I T H T H E B E S T T O P E R F O R M A T Y O U R B E S T.

H+F AUG 2220

26 Years and Running Strong Publisher Amy Goode amygfitness@comcast.net 901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993

50 ON THE COVER

20 Getting Stronger and Smarter with 26 36

28 Finding Self Care Through Parenting and Gardening

CBD, A New Approach to Self Care

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Top Myths about Weight Loss

FOOD+ NUTRITION

Savannah Sillyman

LIVING WELL

8 The Truth About Self Care 10 Better Self Care Starts in Your Doctor’s Office

12 Pelvic Health Checklist 14 What is DVT, and Why is it Concerning to My Health?

LIFESTYLE

16 Float with Purpose: Brain Health Reimagined

18 The Summer of the "Hot Girl Walk" MEMPHIS FIT

22 Memphis Firefighters, Fired Up For Competition

24 Audrey Geyer, Changing the Conversation about Women’s Health

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Editor in Chief Angelique Nihen

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Empowering Healing Through TRE

®

Benefits of Family Meal Time Mediterranean Farro Chicken Salad Blueberry Lemon Pastry BBQ Lettuce Wraps Keeping Cool AF, the Healthier Way

COACH’S CORNER

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The Runner’s Mental Checklist

IN EVERY ISSUE

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Fit News: Big River Market Opens

Weekend Warriors: – Cheryl Mengelt, Runner – Jermaine Swagerty, Triathlete

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Trainer Spotlight: Daavon Grayson, Sr.

Contributing Writers Lucy Modzelewski Kelsey Lawrence Alexandra McCray Shlomit Ovadia Colleen May Graphic Design Brian Williams Digital Designer Jeremy Crooks Social Media Editor Zoë Kirchoff Photographers Tindall Stephens Sam Sikes 648 Riverside #421 • Memphis, Tennessee 38103 Send articles and photos to amy@memphishealthandfitness.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 © 2022.

facebook.com/ MemphisHealthFitnessMag @memfitmag

Read us online at Memphishealthandfitness.com

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A vibrant, walkable and bustling neighborhood with a variety of options for living, working, shopping, and entertainment create a highly desired experience. The Lake District is part carefully curated retail experience… part bold new live-work concept…part planned residential community… sitting on 160 acres and built around a beautiful 10-acre lake. It’s a development designed for the future, and happening today.

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Amy Goode |

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Publisher

Amy is passionate about growing the health and fitness community, as she’s done for the last 26 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.

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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

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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.

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Sam Sikes |

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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.

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Shlomit Ovadia |

Contributing Writer

Shlomit is a freelance writer and editor, having studied English Literature extensively in university. Her original work has appeared in literary journals such as Prometheus Dreaming and the Op-ed section of Israel National News, in addition to an array of published ghost writing projects and press releases. Shlomit resides in Denver, Colorado, where she enjoys living an active lifestyle that includes equestrian sports and recreational running.

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Morgan Stritzinger |

Contributing Writer

Morgan is a freelance writer, yoga teacher, and marketing professional. She is from the sweetest place on earth, Hershey, PA but now calls Memphis home. She enjoys reading, spending time outside with her fiancé and their dog Ronan, and baking.

Photographer

Sam is a professional photographer in the greater Memphis area. He and his team specialize in wedding photography and videography, along with portraiture. You can find his website at samsikesphotography.com. When Sam is not working you will either find him in the gym or playing spikeball at Shelby Farms!

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Jeremy Crooks |

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.

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Kelsey Lawrence |

Contributing Writer

An award-winning journalist with a love for outdoor adventure, Kelsey is a Memphisbased freelance writer who enjoys telling stories that inspire others to get outside and explore beyond their comfort zones. She enjoys camping, hiking, yoga and winter waterskiing. She did grow up in North Dakota, after all.

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M E M P H I S P L A S T I C S U R G E R Y . C O M

FIT NEWS

By Lucy Modzelewski

Big River Market: Connecting the South Main Community through Convenient, Quality Food Although he’s only been in Memphis for a few years, Nick is clearly passionate about his community. “I chose to move to Memphis for the vibe, the culture, and the potential, but the people are really what makes Memphis special,” he explains. “I feel very supported by the community here.”

Big River Market is, essentially, a love letter to the community, with a huge emphasis on supporting local vendors.

Raw Girls, Kaye’s Pints & Scoops, Vice & Virtue Coffee, Wolf River Popcorn, and Home Place Pastures are just a fraction of the local product offerings you can find at Big River Market.

The project was also backed by Pathway Lending, a trusted small business lender based in Tennessee. Nick credits the support of Pathway Lending with getting this project off the ground and encourages any Memphis startup with a good idea that will positively impact the community to reach out to the Pathway Lending team.

Wisconsin native Nick Barbian, 36, moved to Memphis in 2019 after years of living in large, urban cities like Austin and London. He immediately fell in love with the South Main area - the community, walkability, and proximity to the Mississippi River all made the place feel like home to him.

However, one major inconvenience was the constant one-off trips to the Kroger on Union or Cordelia’s Market for a few essential grocery items. He longed for the convenient grocery options he had access to living in the large cities. After talking with his fellow South Main neighbors, he quickly discovered he was not alone in his quest for a walkable grocery store with high-quality, healthy food.

Thus, Big River Market was born. Located on the corner of Tennessee Street and G.E. Patterson in the historic Emerge Memphis building, this 2,200-square-foot boutique grocery store is just what the booming population of South Main needs. And, after being in the works since 2020, it’s finally open to the public.

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So, what can a visitor of Big River Market expect to find? Besides a bevy of local business representation, you’ll have access to plenty of vegan and gluten-free staples that can be difficult to find in your average Memphis grocery. You can also expect a large variety of to-go food options such as breakfast tacos and high-end sandwiches.

There’s an extensive beer and wine selection available as well.

A quality environment, quality food, and quality ingredients - that’s what you’ll find when you visit Big River Market.

Are you a local vendor interested in seeing your product on the shelves of Big River Market? DM them on Instagram @bigriver_market.

grivetoutdoor s . c o m | @ g r i v e t o u t d o ors

east memphis location opening this spring!

Germantown location now open!

9067 Poplar Ave, Suite 101 Germantown, TN 38138

LIVING WELL

By Michelle R. Johns, T-LPC-NCC 200 E-RYT/500RYT

The Truth Behind Self Care “Everywhere you go, there you are!” This is true from the day you’re born until you die. Your body, mind, and soul are your home every day of your life. Unfortunately, most of us rarely consider the importance of our personal being as our home. We spend most of our time planning, preparing, and giving to other people, work, community, projects, etc., and often feel completely spent as we press on and into everything and everyone else. We often say we’ll start taking care of ourselves “tomorrow,” “next week,” or “as soon as I finish…”.

How we do anything is how we do everything, and if we aren’t caring for ourselves, it’s impossible to give to things outside ourselves. If we aren’t intentional with our self-care, we are more apt to do things or deny ourselves fulfilling experiences. We find ourselves suffering through the course of daily life.

What is self-care?

True self-care is a practice of intentional mindfulness that connects our mind, body, and soul. Exercise, nutrition, daily hygiene, annual visits to our physician(s), and time with friends are all ways to maintain self-care. Self-care nurtures meaning in everyday life tasks and experiences.

Self-care begins with the intention of time with yourself, for yourself.

Sitting in stillness, solitude, and silence and noticing your breath, sensations in your body, and thoughts in your mind is the first step in bringing awareness to yourself. During this time, notice how your breath flows in and out of your body, how sensations are moving through your body, and the constitution of your thoughts. The assessment in this time with yourself is an opportunity to notice how your body responds to your present experience of tasks and thoughts and then make adjustments as necessary.

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If you notice your breath is moving rapidly in and out of your body, your heart is beating faster, and your thoughts are moving quickly in a continuous stream of to-do’s, likes and dislikes, frustrations, etc., you are getting signals from your system to make appropriate adjustments. Try not to judge or run from this time with yourself.

Instead, be present and acknowledge your feelings. Settle the thoughts in your mind with silence while you sit in stillness with your breath. You might say, “I see you, I hear you, I feel you, will you step back for a moment while I sit quietly to properly give you what you need?” Most often, your thoughts and feelings will honor your request. This practice doesn’t need more than 10 to 15 minutes.

Scheduling this time with yourself daily is an important step in your self-care journey. As you practice, you might notice at the end of your sit, peace within your body and soul.

Inviting peace and stillness into your internal system invokes a meaningful connection to your thoughts and actions. It provides clarity for decision-making as you attend to your daily tasks, work, family, friends, projects, and the greater community. It equips you to care for your external demands in a way that cultivates harmony and balance within yourself and others. When you honor your internal system’s needs, you can authentically give to your external experiences.

When practicing self-care with a focus on your internal system, you may notice parts of you that have been overlooked and minimized because you’ve been hyperfocused on a particular aspect of yourself. For example, you may say, “I am anxious,” and every day, you’re focused on the part of you that feels anxious, not noticing the parts of yourself that feel confident and capable. The anxious part is typically dominating because of all the demands you are trying to attend to without taking time to be with yourself and give yourself space to attend to the things in your life in a manner that cultivates harmony. When you take time to sit in solitude, silence, and stillness, you allow the other calm, clear, and confident parts inside yourself to nurture the concerned and fearful parts.

The practice of self-care is a journey of transformation through stages of development and transitions of experiences. A practice of yoga and meditation with a professional may help you. The heart of self-care is an intentional focus on bringing harmony to your daily tasks, thoughts, and experiences in your mind, body, and soul.

For more information and full schedule, visit Transforming-wellness.com.

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LIVING WELL

By Kelly Josephsen

Better self-care starts in your primary care provider’s exam room Drinking enough water is also important. “Water lubricates our joints, eliminates toxins, supports our digestive system, etc.,” Byard said. Divide your weight in half and aim for that many ounces.

You can supplement your diet with a multivitamin, but ask your provider about interactions with other medications.

Byard also encourages patients to be active daily to promote heart and respiratory health and strengthen bones and muscles.

She meets patients where they are when it comes to diet and exercise. For example, “Fresh foods can be expensive, so we look at frozen options. If somebody works long hours, we talk about getting up 30 minutes earlier to take a brisk walk.”

Mental and social health In recent years, primary care has evolved to include mental and social health.

Byard suggests activities patients can do to find purpose and peace, like visiting friends, taking a nature walk, reading an affirmation book, or practicing their religion.

She also connects patients with mental health professionals. “If you need additional support for grieving, stress, dealing with loss, etc., I help you find resources to address your concerns.”

Healthy sleep Self-care is crucial to a healthy, fulfilling life – so why not make it part of your regular health care? Tomisha Byard, MSN, FNP-BC, a primary care provider at Regional One Health’s Harbor of Health, helps patients use their annual checkup to improve their self-care skills.

“That yearly exam is when we focus on preventative care and health promotion,” she said. “It’s my chance to help patients learn to take better care of themselves.”

While Byard tailors her advice to each patient, she always focuses on several topics:

Diet and exercise A good diet provides essential nutrients and helps prevent conditions like diabetes, hypertension, and heart disease.

Byard advises against fad diets, instead focusing on lifelong changes like eating more fruits, vegetables, and lean meats and limiting refined sugars and carbs. She counsels patients to avoid nicotine, alcohol, and drugs.

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Most people need 7-9 hours of sleep. “Quality sleep helps you feel refreshed,” Byard said. “You can’t perform well if you’re tired or agitated.”

Her advice is to shut down electronics at least an hour before bed.

“The light is bad for sleep, and all the alerts and notifications distract us from inner peace. Unplugging helps you mentally.”

Take it slow Byard said to be patient with yourself as you develop a self-care routine: “All of these elements are important, but you don’t need to do everything at once! You can take baby steps and work on one thing at a time.”

A primary care provider can help. Your annual checkup includes a physical exam and bloodwork to identify what you need to work on most, and it’s also a source of motivation and support.

“I’m a cheerleader for my patients,” Byard said. “I give them information, answer their questions, and give advice tailored to their personal needs, goals, and challenges.”

For an appointment, call 901.515.4200.

FREE VEIN SCREENING Fall will be here before you know it.

The cooler weather is the perfect time to treat vein disease.

Get a head start on vein season by taking advantage of VIP’s Free Vein Screening.

Call or scan this QR code to schedule your free vein screening.

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LIVING WELL

By Amy Moses, PT, DPT, OMT, PRPC, PCES

Pelvic Health Self Care Checklist for Women and Men Here is a simple checklist to use to help screen your pelvic health and help identify where you may need help. Check all that apply.

Bowel / Bladder

Women

Men

q D o you find it difficult to get to the bathroom in time?

q D o you feel a fullness or heaviness after walking or being on your feet all day?

q D o you have pain or numbness in your pelvic region?

q D o you lose urine when laughing, sneezing, coughing, exercising, etc.?

q D o you have vaginal dryness or burning?

q D o you have erectile dysfunction?

q H ave you ever noticed vaginal “flatulence”?

q D o you have pain with arousal?

q D o you awaken two or more times a night to go to the bathroom? q D o you notice dribbling or “2nd urination” after you are finished urinating? q D o you have triggers such as running water, hand washing, unlocking the door, and taking a shower, resulting in a strong urge to rush to the bathroom? q D o you have difficulty initiating urination or bowel movements? Or difficulty maintaining a steady stream? q D o you lose stool or gas with activity or throughout the day? q D o you have chronic constipation? Or recurring diarrhea/constipation cycles?

General Pelvic Health

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q D o you have difficulty keeping a tampon or cup in? q D o you have pain with intercourse, tampon use, or OB/GYN visits? q D o you experience strong cramping or pain during your menstrual cycle or ovulation? q D o you experience period-like cramps during exercise? Or have spotting after exercise?

q D o you have unresolved lower back or hip pain or difficulty with prolonged sitting? q I f you have had a prostatectomy, do you have lingering pain or urinary issues?

Scoring for Pelvic Floor Dysfunction 1–3 Mild

Pregnancy / Postpartum

4–8 Moderate

q D o you have pain or “clicking” in your SI joints, back, hips, pubic bone, or tailbone?

9+ Significant

q D o you have unresolved lower back pain or tightness?

q D o you have pain rolling over in bed, getting in/out of a car or chair, or putting on pants?

q D o you have deep hip or groin pain that doesn’t resolve with specific measures?

q D o you have a ridge, gap, or doming in your abdominals when sitting up?

q D o you have pain or numbness in your pelvic region?

q D o you have C-section or episiotomy scar pain or residual numbness?

Your pelvic health impacts not only your activity and performance levels but also the mental load and sense of well-being you have for yourself and your body. If you selected any of the above, you could benefit from seeing a MOJO Pelvic Health Physical Therapist.

q D o you have popping or clicking in your hips with specific exercises or movements?

q D o you have difficulty lifting your child or exercising due to back or pelvic pain?

To learn more about pelvic health, visit MOJOph.com or @mojopelvichealth on Instagram and Facebook.

q D o you find it difficult to sit directly on your tailbone?

q A re you having a difficult time improving lower belly strength?

q D o you have pain or numbness when cycling?

q I s it difficult to lie flat on your back without lower back pain?

Amy Moses is the co-founder and co-owner of MOJO Pelvic Health headquartered in Memphis.

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Stressed? Sleep issues? Chronic pain? Anxiety?

LIVING WELL

By John D. Braun, MD

What is DVT, and why is it concerning for my health?

What should I do if I think I have a DVT? If you can get into your PCP within the day, then it is reasonable to go to your PCP or local healthcare provider. If a patient cannot get into an office in a timely fashion, then we recommend patients present to the Emergency Department. Our clinic also provides same-day evaluations for patients with high concerns for deep vein thrombosis.

Are some people more likely to have DVT than others?

Yes. Some families have a history of DVT, which runs in their family. Other patients are at a higher risk of developing clots, such as patients with cancer or on oral contraceptives. Certain surgeries, such as Orthopedic interventions, also carry higher risks for DVT.

What can I do to prevent a DVT from developing?

Moving your muscles is the best way to prevent DVT. Whether it's walking, biking, swimming, or other forms of movement, anything that gets the blood moving is good for clot prevention.

DVT stands for deep vein thrombosis (DVT). It is when a clot develops in one of the deep veins of your body. The vast majority of clots develop in the deep veins of the legs.

What causes DVT to happen? Traveling/Sports?

Generics/ blood disorders?

There are various causes for DVT, including "provoked" causes such as an injury, hormone therapy such as oral contraceptives, and prolonged travel. Other types of DVT are called "unprovoked" and are secondary to an abnormality in the way the body forms clots.

How do I know if I have a DVT? The most common symptom of a DVT in the legs is the development of new swelling in an extremity, such as the leg. This symptom is often fairly sudden.

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What kind of doctors diagnose and treat DVT? There are a variety of doctors who manage DVT. Often a person's PCP/Internist will provide the primary management of standard DVT. Blood doctors called Hematologists will also offer guidance if more complicated therapy is needed.

Vascular Interventional Radiologists and Vascular Surgeons can also treat DVT specifically by performing procedures that can remove clots to decrease a patient's short-term and long-term symptoms.

For more information, visit Vascular Interventional Physicians at Vipphysiciansmemphis.com or call 901.747.1007.

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YOU BELONG HERE.

LIFEST YLE

By Shlomit Ovadia

Float with Purpose: Brain Health Reimagined

What if I told you that floating in 11-inches of water could improve your brain function, relieve chronic pain, improve sleep, and alleviate anxiety, among other long-term mental and physical benefits?

Flotation REST, or Restricted Environment Stimulation Therapy, is one of the most incredible breakthroughs in neuroscience.

The body’s innate healing capabilities are activated through a complete sensory deprivation of the brain.

NeuroSource in Cordova, TN, proudly offers Flotation-REST therapy in a controlled, safe environment. They refer to it as a “therapeutic and human optimization tool” that provides an impressive repertoire of benefits, from enhancing athletic performance to mollifying mental health symptoms.

The concept is not new. First discovered by neuropsychiatrist Dr. John C. Lilly in 1954, Flotation-REST has been studied extensively.

A surprising amount of peer-reviewed publications highlight the value and efficacy of this wellness tool for various ailments.

Doctors can monitor brain activity via EEGs, MRIs, and other body scanning mechanisms.

The NeuroSource center is run by Dr. Dale S. Foster, a licensed psychologist and clinical neuropsychologist, and is board certified in neurofeedback. His wife, Lee Ann Foster, also works as a counselor, wellness and epigenetic coach, and neurofeedback provider at the center.

Dr. Foster’s passion for neuroscience developed in childhood when his younger brother Dale was diagnosed with cerebral palsy. He uses his work to help others “optimize the full potential of their brain.” He holds diplomas in some of the most advanced brain mapping QEEG technologies and has decades of experience.

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Mrs. Foster draws inspiration from her experiences with healing personal traumas through the lens of neuroscience to retrain the mind. She now offers these modalities in a “combination of performance technologies and evidence-based coaching techniques.”

The waters in Flotation-REST pools are filled with magnesium-rich Epsom salts that contain anti-inflammatory properties and match a client’s skin temperature exactly.

There is the option to float in complete darkness and quiet or choose ambient lighting and meditative music. The immersive experience puts the brain in Delta and Theta brainwave states for ultimate healing.

NeuroSource uses LORETA Z-Score Neurofeedback to simultaneously work on many areas of the brain. In addition, Dr. Foster employs extensive brain mapping technologies to create a specific plan unique to your brain's composition.

While Flotation-REST has been proven to aid those struggling with hypertension, PTSD, ADD, anorexia nervosa, and comorbid major depressive disorder, the experience can benefit anyone and be used for general self-care maintenance.

By minimizing input to the nervous system, the body and mind learn how to tap into a deep state of relaxation and recovery. Though clients will feel rejuvenated from just one float, repeated floats are beneficial for lasting effects.

To learn more or to get started, visit Neurosource.net, or call them for a free consultation at 901.624.0100.

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LIFEST YLE

By Lucy Modzelewski

The Summer of the "Hot Girl Walk" How a TikTok Trend Brought a Nation to its Feet The health benefits of walking have been touted by experts long before the hot girl walk phenomenon swept the nation. Daily walks can improve your heart health, increase your lung capacity, boost your endorphins, contribute to strong bones, and improve the quality of your sleep.

Walking is also incredibly accessible - no gym membership, fancy equipment, or special workout clothes are required.

The hot girl walk, however, is about so much more than just its physical benefits.

Per Mia’s instructions, it’s what you do on your hot girl walk that matters. You’re only allowed to listen to music or a podcast and think about the following:

1. T hings you’re grateful for 2. Your goals and how you’re going to achieve them 3. How hot you are Pour your energy into yourself and feel confident while doing something good for your physical and mental health. Free yourself from worrying about your relationship drama, work stress, family issues, financial woes, that unending mental to-do list, and that nagging worry that maybe you won’t close all your rings on your Apple Watch today. Instead, simply crank up the volume and relish in the escapism of the hot girl walk.

The rise of the hot girl walk began on TikTok in early 2021 and has been steadily gaining momentum. The #hotgirlwalk has amassed more than 318 million views on the platform, and if my For You Page is any indication, it’s not slowing down anytime soon.

The phrase “hot girl walk” was coined by TikTokker Mia Lind in January 2021. At face value, it sounds simple enough: a walk where you feel hot! Mia explains in the video that she walks two to four miles a day, and in an interview with HuffPost, she goes on to clarify that she decided to get into walking, looking for a way to exercise that she didn’t dread.

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A hot girl walk isn't defined by distance, time, location, your average heart rate, or how many calories you burn. It’s a mindset, a mental exercise as much as a physical one. And despite its name, a hot girl walk is for everyone, not just ladies looking to get their steps in.

So lace up those sneakers, stay hydrated, and go hot girl walk this summer.

MEMPHIS FIT

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By Lucy Modzelewski Photo by Tindall Stephens

MEMPHIS FIT

Getting Stronger and Smarter with Savannah Sillyman It takes all five minutes of sitting down with Savannah Sillyman, 28, and hearing her excitedly describe squatting 190 pounds the day before to recognize her passion for her fitness journey. Then, her face lights up as she describes the joy of accomplishing her goals and seeing her progress over the last two years, or 100 weeks, to be exact.

A registered nurse at Methodist Germantown, Savannah has always been pretty health-conscious and aware of the importance of caring for her body. She worked out regularly throughout nursing school and tried to eat healthily, but fitness and clean eating weren’t her main focus.

That all changed in October 2020. Savannah got engaged to her longtime boyfriend, and with her wedding around the corner, she decided she wanted to take her workout regimen and eating habits to the next level. She knew she wanted to be as healthy and toned as possible for her big day.

Anyone who knows Savannah knows that if she’s going to commit to something, she’s going to give it her all and strive to be the best she can be – so she read the book Thinner, Leaner, Stronger: The Simple Science of Building the Ultimate Female Body by Michael Matthews. This, in her own words, completely changed her perspective on health and fitness.

As she delved into the book and educated herself on being the strongest, healthiest version of herself, Savannah became addicted to understanding the how’s and why’s behind exercise and clean eating. “I realized that I wasn’t seeing results in the gym before this because I wasn’t educated on what I was doing,” she explains.

“What I’ve learned through this fitness journey is the act of self-care.”

After devouring countless books, podcasts, and fitness-focused content on social media, it’s safe to say Savannah has gotten not only stronger but smarter over the last couple of years. She’s created her own workout routine, a specialized macros-focused diet, and has kept a consistent log of her journey.

Savannah’s current workout routine is focused mainly on strength training, although she incorporates cardio into her schedule as needed. She stresses the importance of compound movement, an exercise that uses multiple muscle groups simultaneously, in her workout routine. In addition, progressive overload is crucial to Savannah’s routine. This involves gradually increasing the weight, frequency, or number of repetitions in your strength training routine, which puts just enough stress on the muscles to help them grow.

As far as her diet, Savannah focuses on counting her macros to ensure she’s eating enough protein. Tracking macros is all about consuming a certain amount of protein, carbs, and fats, instead of focusing on your caloric intake. “When I hit my daily macros, I know I’ve given my body what it needs to refuel,” Savannah explains. If you’re overwhelmed by calculating your macronutrients, Savannah recommends ensuring you get plenty of protein in your diet since that’s what refeeds your muscles.

Talking about weightlifting and macro-focused eating with Savannah is a refreshing change from how women are often taught to approach fitness. “We grew up thinking cardio and crash dieting was the only way to be fit, and that’s simply not true,” Savannah exclaims. “That’s why I’m so passionate about education around wellness and fitness.”

Investing her time and energy in her health education has changed Savannah’s life. She thought she would take a step back from her newfound lifestyle post-wedding, but after coming this far, she never wants to look back.

“What I’ve learned through this fitness journey is the act of selfcare,” Savannah says with a smile. “Moving my body, fueling with wholesome, vitamin-rich food, getting enough sleep, and most importantly loving myself and the body I’m in.”

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MEMPHIS FIT

By Kelsey J. Lawrence Photo by Daniel Scruggs

FIRED UP FOR COMPETITION AND COMMUNITY

Top row left to right: Dustin Betts, Nick Kuoni, Jason Tunstall 22

Bottom row left to right: Trey Juelsgaard, Kevin Timmons, Lindsey Lund, Jeff Simonton

MEMPHIS FIT

A group of Memphis firefighters are pushing themselves beyond the training required to ensure the community receives the best emergency response possible. They’re also trying to put Memphis on the map as having some of the world's fittest, most efficient, and dedicated firefighters.

Founded and led by Mike Coleman, 33, the team of 16 (and growing) call themselves Bluff City Combat. The group trains and travels together to compete in the Firefighter’s Combat Challenge, a series of competitions that test their aptitude in stair climb, hose hoist, hose advance, forcible entry, and victim rescue – all skills essential to success in the jobs they do every day.

“All we want to do is be better. This hobby only makes us better and more efficient firefighters,” Coleman explains. “When it comes to fighting a fire or carrying people, it just makes us do it in a more timely manner. It makes us healthier, so we can give that back to the community.”

As Mike mentioned, these competitions are a “hobby,” done in their free time on their own dime to give them extra motivation to stay in shape and continue pushing themselves beyond their perceived limits.

“Anybody who has responded to some of the emergencies that we have, there are times where you hit your physical wall, but the job may not be done yet,” says Kevin Timmons, 36, who joined the team in May. “It can be a matter of life and death to push past the point of being uncomfortable, and that could make the difference for someone in the community.”

Pensacola, Florida, where they just missed the podium. They did, however, learn where they needed to focus their training for the next competition.

“We are focusing on technique, handoffs, and making sure we have good form to shave seconds off our time,” Timmons explains. “Doing that two or three times per week as a group is not enough. We do a lot of running, weight lifting, and HIIT (highintensity interval) training on our own time.”

Since joining the team, Kevin notices the benefits are reaching into his personal life.

“The more you get comfortable choosing to do the hard thing because it’s the right thing, the more it’s true in other areas of your life,” he says. “Don’t take the shortcut, go the extra mile, push yourself to be the best version of who you want to be. Being part of this team gave me another reason to live my life that way.”

As the team looks forward to their next competition, Mike plans for Bluff City Combat to become the team other groups look up to.

“Memphis is a proud city, and we are the eighth largest department in the nation,” he says. “I want people to know these men and women are athletes. When we show up to the competitions, I want people to think, ‘Oh goodness, Memphis is here. I don’t know what we’re going to do now.’”

The team has plans to participate in the World Police and Fire Games held in Winnipeg, Manitoba, in Summer 2023.

The more the group trains, the more comfortable they become with being uncomfortable.

Interested in sponsoring the team? Contact Kevin Timmons at timmons.kc@gmail.com.

“There is an overlap besides the fitness and competition elements. But, ultimately, the underlying element of who we are is that this will help us do our job, allowing us to better protect and serve the community, which is our job,” Timmons says.

Follow the team through these social media channels: Facebook: The Bluff City Combat Team Instagram: @bluff_city_combat_team TikTok: @bluffcitycombat

A partnership with Titan Fitness helped the team expand their competition schedule in 2022, including a recent competition in

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MEMPHIS FIT

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By Lucy Modzelewski Photo by Jacob Geyer

MEMPHIS FIT

Changing the Conversation about Women’s Health

Audrey S. Geyer, 30, was doing everything “right” at age 22: eating clean, working out six days a week, and subscribing to everything the health and fitness industry told her she should be doing. But, despite her best efforts, she wasn’t feeling like her best self, suffering from fatigue, high stress, and Hashimoto’s disease, an autoimmune disorder that attacks the thyroid.

On top of all that, she was also struggling with mental health issues ranging from body dysmorphia to increased ADHD symptoms to intense anxiety, and at one point, she thought she had bipolar disorder. Feeling frustrated and defeated, Audrey sought help and was diagnosed with Premenstrual dysphoric disorder (PMDD), which causes increased psychological issues between ovulation and menstruation.

A self-described arts and humanities kid, Audrey never imagined a health or science-focused career for herself.

However, once she was diagnosed with PMDD, her interest was piqued, and she began educating herself on the complexities of women’s hormonal health.

Over the last eight years, she’s cultivated a lifestyle centered around understanding her menstrual cycle and using her hormones to her advantage - so much so that she’s been in remission from Hashimoto’s and has been free of all PMDD symptoms. Now, she’s passionate about helping other women take the same control of their health.

“If you had told me that when I was 30, I would be speaking publicly about menstruation and female hormones, I would not have believed you,” Audrey laughs. But however unexpected her career path is, Audrey’s authentic, relatable approach to women’s health education is a saving grace for her clients and thousands of her Instagram followers.

Audrey established her own business as a high-performance women’s health coach in 2020 and focused on helping women understand the importance of their menstrual and hormonal health. “I care so deeply about women and women’s health,” Audrey says. “I want all women to recognize that health is not a separate part of life - it’s how you approach everything you do and elevate your well-being in every part of your life.”

Memphis women seeking to understand their hormones better and achieve their wellness goals can work with Audrey in various ways, from one-on-one coaching to group sessions. She’s preparing to launch “Synch Your Strength” in collaboration with Kendyll Marie of Shed Fitness in the coming months. Audrey and Kendyll will work with participants over the course of 12 weeks to learn how to strength-train from a female physiologyfocused approach, giving them tools they need to continue taking care of their bodies in a sustainable, empowering way.

Audrey is a girl’s girl through and through.

She brings a fresh perspective to the conversation around women’s health, a topic that is still considered somewhat taboo.

One visit to her Instagram page speaks volumes: you’ll see a genuine, educated woman speaking candidly about cervical mucus, PMS, and other facets of women’s health that are often swept under the rug.

Follow Audrey on Instagram @audreysgeyer to stay up to date on the launch of Synch Your Strength, as limited spots will be available.

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MEMPHIS FIT

“ WE RELY VERY LITTLE ON OUTSIDE INPUTS TO SUPPLY OUR CUSTOMERS WITH ORGANIC PRODUCTS.” 26

By Angelique Nihen Photo by Sam Sikes

MEMPHIS FIT

A DETOUR IN LIFE CAN BE THE PATH HOME After two years at the University of Memphis, Collin Bercier interrupted his studies to move back home to Louisiana to care for his mother, who had been stricken with multiple sclerosis. The disease is progressive, incurable, and slowly robs the person of all abilities. Unfortunately, Bercier had to watch his mother spend the last years of her life battling MS in Louisiana where, at the time, she had no legal access to cannabis, despite many scientific studies showing its benefits for pain relief.

Watching his mother slowly die without simple, needed pain relief sparked a fire in Bercier, which led him to pursue his mission of providing high-quality medicinal alternatives to anyone in need.

Ounce of Hope was born with his mother’s painful journey in mind.

After studying all aspects of CBD production, Bercier put together a unique local facility that uses colorful pet fish as the starting point in creating a vertical business, meaning a company that produces almost all of the supplies required for a finished product. “Fish produce nutrients that plants love, and plants help keep the water clean. We take the traditional ‘vertical’ definition further because we’re fish farmers and a nutrient company, too,” says Bercier. “We rely very little on outside inputs to supply our customers with organic products.”

Aquaponics is a form of agriculture that combines raising fish in tanks, collecting their poop and using it as a nutrient source for the plants. Bercier, 44, is so proud of his aquaponics cannabis farm, Ounce of Hope, that the company offers tours of his unique facility where he raises fish for proteins and nutrients, grows his own plants, and then extracts CBD-related products from the harvest. During the tour, guests learn about the different life cycles of fish and the cannabis plant, from clones and seedlings to flowering buds on mature cannabis plants.

Few cannabis companies raise fish and produce their own nutrients. However, with global shortages, overfishing, and ocean pollution, Ounce of Hope tries to position itself for continued growth with a low carbon footprint. With almost 5,000 gallons of Ornamental Koi and Tilapia in their aquaponics facility, Bercier aims to bring his customers a high-quality product with minimal environmental impact.

“Currently, we can harvest about six times per year, and we grow plants and raise fish 365 days per year.”

CBD, a phytocannabinoid found in marijuana and hemp plants, contains neuroprotectants and antioxidants, which help balance the endocannabinoid system in the body. When using pure CBD, the “high” feeling associated with cannabis doesn’t occur, making using CBD products ultra popular for treating various physical and mental health ailments.

Studies have shown that CBD can relieve symptoms associated with reoccurring pain, cancer, anxiety, epilepsy, depression, sleep disorders, inflammation, and more.

However, all CBD products aren’t created equally, and different products do different things. For someone unsure of where to begin with CBD, Collin suggests

visiting one of Ounce Of Hope’s two retail dispensaries in Midtown and East Memphis to speak with someone who can answer questions on the products that would work best for your individual needs.

Typically, a Broad Spectrum product without tetrahydrocannabinol (THC) is recommended to start with at low doses.

Collin says, “I also tell my CBD newcomers to Google endocannabinoid system and read about your CB1 and CB2 receptors concerning maintaining homeostasis within the body. For example, THC and CBD help with sleep, mood, appetite, pain, nausea, and other symptoms associated with multiple conditions.” Collin says, “We’ve had success with our CBD+Delta8 products for sleep, anxiety, and pain. If the patient cannot use THC, I recommend our CBD+Melation+CBN gel caps.”

In addition to CBD, Ounce of Hope offers Delta 9 THC, Delta 8 THC, THCO, CBN, HHC, and CBG, and they’re formulating new products, too. With products, trends, and patient needs continually changing, Ounce of Hope tries to evolve with patient needs.

While anyone can use CBD products, Collin recommends that you consult with your physician before taking any product.

He also notes, “If you have to pass drug tests for your occupation, you shouldn’t use full-spectrum CBD as it contains a little THC.” “One of the things we’ve done is put the majority of our products into a $5 sample size,” says Collin. He recommends trying all the different consumption methods, such as edibles, smoke, vape, sublingual, and more. “We want our customers to be able to try multiple products, to see what works best for you.”

To learn more about Ounce of Hope and its products or to schedule a tour of the aquaponics cannabis farm, visit Ounceofhope.com.

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MEMPHIS FIT

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By Shlomit Ovadia Photo by Tindall Stephens

MEMPHIS FIT

Finding Self Care through

Parenting and Gardening Navy Officer turned flower farmer Annicka Weber has carved out her own form of selfcare while turning it into a sustainable business model focusing on regenerative agriculture and family.

Annicka enlisted in the Navy over twenty years ago. During her initial five years stationed on USS John C Stennis, the Florida native developed a strong work ethic and fitness regimen, as the rigorous physical demands of her job had her working twentyhour days.

After marrying her military sweetheart, Scott, in 2014, Annicka decided to switch up her boxing and half-marathon running routine by incorporating some of Scott’s cross-fit workouts, which the two now enjoy doing together.

The Webers began gardening in 2015 with a modest mélange of squash, cucumber, tomato, carrot, and herb plants. They expanded upon moving to Tennessee in 2019, where the military couple is currently stationed.

Annicka’s fascination with soil science, plant biology, and horticulture led her to discover companion planting, a methodology of planting vegetables with certain flowers to help them thrive and attract beneficial insects.

“You start with a couple, and all of a sudden, flowers take over your garden. It just happens.”

Last year, the family of four purchased a 60acre home in Oakland, Tennessee, where they built a cross-fit gym packed with barbell weights, pull-up bars, a row machine, and stationary bikes. They also opened a flower farm business, NovaJames Homegrown Garden – an ode to children Jameson, 7, and Novalie, 5, whom Annicka credits as her inspiration.

Gardening is therapeutic for the Navy Officer. It also allows her to spend time with her children while teaching them food sourcing skills that have atrophied because of reliance on mass farming systems.

“People don’t get to see how much work goes into growing the food they’re eating.

Our kids learn it first-hand because we’re choosing to grow our own food.”

Annicka’s favorite flowers are the ones that give back.

Varieties such as dahlias, gladiolas, and daffodils create several tubers upon being planted, which can be separated and replanted at the end of the season, growing back the following year in multiples.

Annicka loves using basil and other aromatic herbs as bouquet fillers. She tends to combine complementary shades while incorporating fun, bright pops of color in a variety of schemes, so there's something for everyone.

Cross-fit workouts and Sunday family days are central to Annicka’s self-care practice.

The Webers eat a Whole 30-inspired diet, consisting of fruits, veggies sourced from their home garden, and meats hunted by Scott, and the farm grows flowers for sale and offers fresh eggs.

They hope to expand their production to include the sale of poultry. As a licensed nursery, NovaJames plans to sell plants in the future, too.

“I’m excited about where we’ll grow.”

Visit them at the Arlington Farmers Market, which takes place at The Crossing every Saturday from 8 a.m. until noon.

IG: @novajames_homegrown Novajameshomegrown.com

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MEMPHIS FIT

By Shlomit Ovadia

Empowering People to Heal with TRE

®

TRE® practitioner, yoga instructor, and John Barnes Myofascial Release therapist Kathleen S. Hall will teach an Intro to TRE® Series this August at The Transforming Wellness Studio in Germantown.

This summer, learning to calm the nervous system through TRE® is the ultimate selfcare practice to add to your toolbox. In a series of exercises that start with body rolling and then tremoring, Hall helps people relax while increasing their flexibility and mobility. The best part is that once learned, you can do it independently.

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With TRE®, people learn to identify body cues and self-regulate their nervous

systems by activating the body’s natural mechanism of shaking or vibrating to release muscular tension to bring the body back into a state of balance.

“Learning how to calm one's nervous system is the foundation of everything I do.”

Kathleen utilizes a variety of balls of different sizes and densities that allow clients to explore their bodies and find places where tension is being held, setting them up for the TRE® exercises that stimulate the tremor response.

TRE® Creator Dr. Berceli discovered that people instinctively shake when they feel threatened or under attack. He then realized that by activating this natural

MEMPHIS FIT

response in a controlled way, people could be brought back to a state of ease.

Kathleen describes TRE® as emptying out or discharging excess energy induced by accrued life stressors. She explains that without this release, muscles remain tense, and the body feels panic. This practice can release that pressure cooker to produce lasting effects of body tranquility and clarity.

Enjoy ReliefLifefor Without Limitations marathon pain

Once people learn to distinguish between their nervous system’s states of calm, down-regulation versus charged, and overstimulation, they can begin practicing TRE® independently.

Kathleen practices every few days and feels fortunate to have developed an increased awareness through this self-help tool.

TRE® is a pleasurable technique that allows people to heal without needing to rehash their traumas.

“Learning how to calm one's nervous system is the foundation of everything I do.”

I met with Kathleen over Zoom last month to try it out. Her soothing voice and kind demeanor made it easy for me to relax. In addition, Kathleen made it a point to constantly check in and see if I was present, comfortable, and safe.

Kathleen’s sessions are set up to teach people how to recognize where they are holding tension and in what state their nervous system is. Then, clients learn to address these physical and emotional sensations with practice. Whether it is muscle tightness or feelings of anxiety, people can use these learned modalities to move from a sympathetic fight or flight response back to a parasympathetic place of safety. And it’s all done by activating the body through tremors.

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FOOD+NUTRITION

By Jennifer Bookout RDN, LDN

BENEFITS OF FAMILY

MEAL TIME

As summer break winds down, the pace of your family’s schedule will likely pick up. Fast-paced, jam-packed days often mean fewer family meals. However, family meals have many benefits, and family members thrive when gathered around the table on a consistent basis. Protect and prioritize family mealtime this fall, keeping the following benefits in mind:

IMPROVED ACADEMIC PERFORMANCE Children who engage in conversation and storytelling develop greater confidence and a broader vocabulary than children who do not. Children who participate in mealtime discussions are more likely to excel in scholastics as well as post-graduate endeavors involving presentations and interviewing. There’s no better place for storytelling than at the dinner table!

DECREASED RISK OF DISORDERED EATING More frequent family meals lead to less risk of developing disordered eating patterns. Family meals decrease opportunities for secretive eating patterns while promoting healthful habits such as engaging in conversation, consuming a wide variety of foods, and eating at a moderate pace. Best practice recommends that parent(s) model non-diet behaviors by removing judgemental language and rules around food and modeling how all foods can fit into a nutritious diet for children to observe and imitate.

DECREASED RISK OF SUBSTANCE ABUSE Children and teenagers who frequently engage with their parents on a personal level are significantly less likely to partake in alcohol, tobacco, marijuana, and other drug use.

Family meals establish opportunities for children to share about their day and for parents to influence their children positively as their primary authority and role model.

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DECREASED RISK OF DEPRESSION Many households do not have the opportunity to interact closely throughout the day due to school, careers, sports, and other extracurriculars, so the majority of American teenagers report conversing and connecting most with their families over a shared meal. Creating an environment supportive of conversation opens the door for family members to offer support and encouragement where needed while limiting the opportunity for isolation. Adequate nutrition also lowers the likelihood of developing depression as food provides nutrients needed for proper physical, emotional, and mental regulation.

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FOOD+NUTRITION

If aligning schedules and planning meals feel unattainable, you’re not alone! Only about 30% of American families consistently share dinner together. Though more than 85% of Americans acknowledge the benefits, they report being unable to find the time.

Check out these five tips to help your family enjoy more mealtimes together: TIP #1: START SMALL. Evaluate your current circumstances and initiate a small change.

Be creative! For example, brainstorm family meal times and days most likely to work for each family member. Be flexible and remember that perfect attendance isn’t required as benefits are reaped with two or more at the table! Memphis Nutrition Group offers various services to help overcome any challenges you may have, such as food allergies, selective eating, and menu planning.

TIP #2: KEEP IT SIMPLE. Fight any pressure to deliver a “Pinterest perfect” meal each day. The magic is not in the food! Instead, an environment encouraging conversation, laughter, and storytelling is the primary goal. Keep quick and easy meal ideas in your back pocket, such as take-out, leftovers, take-and-bake casseroles, slow cooker meals, or sandwiches.

TIP #3: MAKE PLANNING AND PREPPING A FAMILY EFFORT. Your family will be much more likely to commit to family meals if they have invested their own time and energy! Together, create a grocery list of desired meal ingredients for the week and distribute tasks to make mealtimes possible despite busy schedules. Establishing roles prevents “decision fatigue” when the family is tired and hungry.

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TIP #4: CONSIDER UNCONVENTIONAL “MEALTIMES” AS NEEDED. If it means everyone can sit down together, it may be worth it to eat unusually early or late sometimes, filling in the gaps with snacks as needed. If conventional mealtimes aren’t working for your family, consider establishing an after-school or post-dinner dessert or snack time to create community within the family.

Offering food and drink will encourage you and yours to settle into genuine and enjoyable conversations.

TIP #5: INITIATE CONVERSATION. Do you have trouble initiating conversation during the meal?

Try asking questions requiring a multi-word answer and/or answering questions with an honest heart! Your family will appreciate open and honest communication. Also, consider a mealtime game or activity to kindle humor and fun!

CHECK OUT THESE RESOURCES FOR MORE: Thefamilydinnerproject.org Drugfree.org Theconversation.com

Jennifer Bookout 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.

Memphis Nutrition Group helps individuals reconnect with their bodies, find confidence and clarity in everyday choices, and create a peaceful, balanced approach to food that tastes good and feels even better. Contact Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com for more information.

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FOOD+NUTRITION

By Kristi Edwards, MS, RDN, LDN

TOP MYTHS About Weight Loss

MYTH #1: Healthier foods are more expensive It may seem like healthier foods are more expensive (especially when buying convenience items, like frozen meals or cereal), but many healthy foods will cost you less. Replacing meat with garbanzo beans or lentils is one example (dried is even less expensive than canned), and purchasing frozen produce when fresh produce is out of season (hence, more expensive) is another example. We sometimes prefer convenience over price. While consuming nutritious meals can take a little more time, it doesn’t have to add hours in the kitchen. Oven-roasted vegetables are an easy way to prepare a healthy side, and you can move on to other things during the cooking process. A piece of fresh produce (a peach or bell pepper, for example) is a great way to boost a meal's fiber and nutrient content, and it requires no extra prep time! There is much controversy around purchasing organic produce versus non-organic. Including fruits and vegetables as part of your daily food intake is better than not including them at all! These foods are full of nutrients and antioxidants that provide wonderful health benefits. A farmer’s market near you likely offers in-season produce that is more affordable than what you’ll find at the grocery store.

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MYTH #2: Starving yourself is the best way to lose weight This could not be farther from the truth. Inadequate consumption of calories will only backfire in the long run. Studies show that dieting is a predictor of weight gain. In most cases, people who restrict calories will gain back more weight than the amount they initially lost. There are biological and psychological responses to dieting. When we restrict calories, our body adapts, and it learns to do more with less. At the same time, our metabolism is slowing down, and we become more focused on food. The reason? Our levels of leptin (fullness hormone) decrease, and our levels of ghrelin (hunger hormone) increase. This is a normal physiological response by our body in an attempt to maintain homeostasis. It is a survival mechanism! It is our body’s way of conserving energy to protect us from periods of starvation.

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FOOD+NUTRITION

By Kristi Edwards, MS, RDN, LDN

MYTH #3: All calories are equal If this were true, a sugary beverage would be better for us than a handful of nuts because fat contains more calories than carbohydrates. While all calories have the same amount of energy (4184 Joules of energy, to be exact), not all calories have the same effect on our weight. Different foods are metabolized differently by the body. Some require more work to digest. The impact foods have on our hormones and satiety varies widely as well. Each specific food contains a unique macronutrient and micronutrient profile. We must look past calories alone and consider the entire package: the vitamins, minerals, protein, etc., the food provides. If we need a boost of vitamin C for our immune system, we may reach for broccoli, strawberries, bell peppers, or oranges. If we want to consume foods that help to fight inflammation, we may consider adding walnuts, chia seeds, or ground flax seeds to a salad or smoothie. We can benefit from all types of foods.

It is also important to remember that we eat for nourishment and enjoyment.

Let’s say you have family that lives out of state, and each year they have everyone come together for a weekend filled with fun activities and a variety of food. Maybe it is a tradition that your aunt makes root beer floats or saltine cracker toffee. I doubt anyone enjoys the tradition while thinking, “this is so nutritious!” No, they enjoy it and the company! Emotional health and human connection are just as important for our overall health as consuming nutrientdense foods. When we are connected to our body, and what it needs, it is easier to eat intuitively. Consider taking a pause, checking in, and asking yourself, “what is it that I really need right now?” It may sound simple, but how often do we do this?

MYTH #4: If you’re skinny, that means you’re healthy While it may be true that there is a correlation between obesity and an increased risk of certain chronic illnesses (like type 2 diabetes, heart disease, and certain cancers), plenty of obese people are metabolically healthy. There are also plenty of skinny people with the chronic illnesses mentioned above.

Health encompasses far more than an individual’s weight. Eating nutritious foods, moving our bodies, managing stress, building healthy relationships, getting enough sleep, and staying hydrated can improve our overall health.

Weight is not a behavior. Instead of focusing on the number on the scale, focus more on your behaviors. What is going to help you with getting to bed on time?

What types of movement do you enjoy? How can you make that turkey and cheese sandwich more nutrient-dense? When is the last time you allowed yourself time and space to engage in an activity that would rejuvenate you?

Are you aware of your energy-boosters and energy-zappers?

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Take-Home Message There is so much misinformation online and in the media about food, weight, diets, nutrition, and health. Speaking with a registered dietitian when you have questions on these topics is important. Registered dietitians have years of nutrition and health education under their belt, and they are required to continue diving into the most recent research in the form of CEUs each year. They also look at the whole picture rather than at food alone. They dive deep into the root causes of differences in health outcomes and provide individualized and evidence-based recommendations rather than sticking to a one-size-fits-all standard.

Kristi Edwards, co-founder and owner of 901 Nutrition LLC, is a licensed and registered dietitian in Memphis. She has several years of experience in both acute care and outpatient settings, and she is passionate about helping clients ditch dieting for good, through intuitive eating and the enjoyment of food. You can reach Kristi at 901.800.9526 or 901kristi@gmail.com. To learn more about 901 Nutrition or to subscribe to their free newsletter for monthly recipe books, visit 901nutrition.com. You can also follow 901 Nutrition on Facebook, Instagram, Twitter, and LinkedIn.

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FOOD+NUTRITION

By Cara Greenstein

Mediterranean Farro Chicken Salad This delicious dish is packed with Mediterranean flavors, a complete meal in one.

QUICK TIP! Soak farro in enough water to cover (and a splash of lemon juice or vinegar to be even more effective) for several hours or overnight. Soaking also reduces cooking time and lends a more even texture to the cooked grain.

Ingredients: q 1 chicken breast q 1 /2 cup farro q 1 cup chicken broth q J uice of 1 lemon q 1 tablespoon red wine vinegar q P inch sea salt q 1 handful cherry tomatoes q 1 /4 cup English peas q 1 /4 cup crumbled feta cheese q 1 teaspoon chopped fresh dill q 1 tablespoon minced red onion Poach or boil chicken breast in water or broth until thoroughly cooked. Allow to cool slightly. Shred using two forks and set aside.

Meanwhile, bring the farro and chicken broth to a boil in a small saucepan. Cover and cook until the farro is fluffy and the broth is absorbed, about 12 minutes. Immediately transfer farro to a bowl and drizzle with half of the lemon juice, vinegar, and salt, stirring for farro to absorb. Add cherry tomatoes, English peas, feta, fresh dill, and red onion.

Toss to combine. Add chicken and remaining lemon juice and toss once more. Taste and season accordingly. Serve warm, at room temperature, or chilled — your preference!

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Serves 1

Cara Greenstein celebrates intentional and exceptional cuisine in her award-winning food and lifestyle blog, Caramelized, which offers recipes and restaurant reviews, food-focused travel itineraries, and endless tablescape tips. Follow @cara_melized on Instagram for daily inspiration and bookmark her recipes at Caramelizedblog.com.

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FOOD+NUTRITION

By Emilee Hudsmith McKinney

Blueberry Lemon Pastry This treat makes a fantastic breakfast or a yummy dessert! The blueberry filling can also be paired with chicken, steak, or fish.

Prep Time: 10 minutes Cook time: 20-25 minutes

Ingredients: q 1 puff pastry q 1 /2 cup of honey q 2 lemon and ginger tea bags q j uice of 1/2 lemon q 2 tablespoons flour or cornstarch q 2 cups blueberries q 1 egg, beaten q 1 tablespoon cinnamon sugar

Directions: In a pan over medium-high heat, bring honey to a boil. Let it simmer for 1 min. Remove the honey from the heat and place 2 lemon ginger tea bags in with the honey to steep.

In a bowl, add 2 cups blueberries, the honey mixture, juice of half a lemon, and 2 tablespoons of flour.

Mix it together and put in the puff pastry. Fold the corners of the puff pastry up and brush with egg.

Sprinkle the folded edges with cinnamon sugar and place in the oven at 350 degrees for 20-25 min.

Enjoy with yogurt for breakfast or your favorite ice cream for a tasty dessert!

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Emilee Hudsmith McKinney is a recipe developer, workout enthusiast, and creator of Take Off For Good seasonings and the Take Off app (found on the Apple and Google Play store). To learn more, visit @takeoffforgood on Instagram, Takeoffforgood.com, or download the Take Off app.

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FOOD+NUTRITION

By Mary Alexander Satterfield

BBQ LETTUCE WRAPS Prep Time: 30 minutes | Makes 2 Servings

Ingredients: q q q q q q q q q q q q

1 lb boneless skinless chicken breast 1 /3 cup rendezvous sauce B ibb lettuce 1 tablespoon avocado oil s alt, to taste p epper, to taste R endezvous seasoning, for garnish 2 cups coleslaw 1 /2 cup mayo 1 tablespoon rice vinegar 2 teaspoons honey 1 teaspoon paprika

Directions: Prepare the chicken. Drizzle avocado oil on the chicken breast and lightly season with salt and pepper.

Heat about 1 tablespoon of avocado oil in a large cast iron skillet over medium-high heat. Sear the seasoned chicken on each side for 5-6 minutes or until the internal temperature is 165 degrees. Once cooked, place the chicken aside to rest.

Chop the chicken into thin pieces and place it in a large bowl.

Add 1/3 cup Rendezvous sauce. Shred the chicken with a fork and knife or use a hand mixer to shred.

Prepare the slaw. Combine coleslaw, 1/2 cup mayo, 1 tablespoon rice vinegar, 2 teaspoons honey, 1 teaspoon paprika, and salt to taste.

Assemble your lettuce wraps. Place the shredded bbq chicken on a lettuce cup, add slaw, and season with Rendezvous seasoning.

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

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FOOD+NUTRITION

By Spirited AF

KEEPING COOL AF Memphis’ sweltering temps call for creativity behind the bar without the hangover. Whether you’re taking a night off before a big race, looking for a healthier alternative, or have fully committed to an alcohol-free lifestyle, these refreshing nonalcoholic poolside beverages will leave you with no regrets or next-morning consequences. Test out these two frozen mocktail recipes to keep you cool “AF” (“alcohol-free”) this summer.

Try the Peach Piña Colada for a non-alcoholic twist on a classic summer cocktail. While creamy, sweet, and tropical, this drink is a step up from the virgin Piña Coladas from your nostalgic childhood family beach trips. Jones Orchard peaches complement pineapple and coconut for an elevated but classic flavor combination.

If you’re seeking something lighter but just as refreshing, enjoy the Watermelon Mint NonAlcoholic Margarita. Subtle watermelon sweetness is paired with herbal mint and tart lime flavors to make the most perfect pool drink with all the hydration and none of the hangovers.

Follow @spiritedaf_, a movement inspired to infuse AF – “alcohol-free”– on menus, shelves, and at the table.

Watermelon Mint Non-Alcoholic Margarita:

Mint simple syrup:

Serves 4-6

q 1 cup mint leaves, stems removed

q 7 ounces mint simple syrup

Combine water and sugar in a small pot, boiling just until the sugar dissolves. Turn off heat and add mint leaves to the pot. Steep for 30 minutes. Strain mint leaves and store covered in the refrigerator until use.

q 3 cups seedless watermelon q 6 ounces Ritual Zero Proof Tequila Alternative q 5 ounces lime juice q C rushed ice

q 1 cup water q 1 cup granulated sugar

Combine ingredients in a blender and blend on high until smooth. Pour into a rocks glass and garnish with mint leaves to enjoy.

Peach Piña Colada: Serves 4-6

Tips from Behind the Bar:

q 2 Jones Orchard peaches, cut into chunks

• Enjoy immediately or let chill in the freezer for a more frozen texture.

q 2 cups pineapple juice q 1 ½ cups cream of coconut q 1 cup simple syrup q C rushed ice q L uxardo maraschino cherries

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Combine ingredients in a blender and blend on high until smooth. Pour into a Collins glass and garnish with Luxardo maraschino cherries and a pineapple frond. Serves 4-6.

• D on’t sweat it if your drink starts to separate. Separation will naturally occur when using fresh fruit juices.

• A mounts of ice can vary depending on room temperature. Achieve your desired consistency and flavor by adding 2 cups of ice into the blender at a time.

• When garnishing with mint, slap the leaves to release fresh herb aromatics.

Special thanks to Cameo Cocktail Bar for hosting our frozen mocktail test lab.

Visit Cameo to try their own non-alcoholic drinks*. *These particular frozen mocktails are not available on Cameo’s menu.

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COACH’S CORNER

By Dale Sanford, Performance Coach

The Runner's Mental Checklist We talk a lot about staying focused while training and especially racing. Mental focus, also known as toughness, is one of the main things that separates the middle of the pack and upper-level athletes. Instead of trying to block out the pain, great athletes are constantly focusing on some part of their performance and taking mental assessments of their body and exertion to lessen the pain without letting off the gas.

For years we have offered up a mental checklist for cyclists to go through so they could work to reduce perceived exertion while

maintaining the effort. So we figured it was about time to show some love to our runners and come up with a checklist for them as well. While there are similarities, the mental checklist for runners is quite different.

The order in which you roll through the points isn't all that important because you should constantly be going through each point one after another. Most revolve around mechanics but are great reminders when you are tired.

Here is what we tell our athletes:

QUICK • PUSH • LOOK • POP • LEAN • BREATH • FUEL QUICK off the ground (keep cadence consistent)

PUSH backward (optimize stride length) LOOK 10 yards out on the ground, not

the horizon (keeping the spine neutral)

POP the elbows straight back

(powering the opposite leg drive)

LEAN from the ankle (not from the waist up) BREATH mically and from the abdomen

(play around with different rhythms)

FUEL the machine (that includes fluids, electrolytes, and carbs)

For ultra runners, we add in an 8th.

IMPACT Reducing (really redirecting) impact on the legs.

This can be the difference in making it to the finish line or a DNF. It’s not the uphills you have to worry about, it’s the downhills! Once the legs are fatigued from impact, there is no coming back. Remember, 6 miles on a treadmill, concrete, and technical trails are entirely different levels of impact on the body. The impact can be adjusted in several ways. Things like wearing more cushioned shoes, utilizing a squattier downhill running technique, and avoiding too much jumping can all delay the time to muscle fatigue.

You can use each of these things to try to remedy issues on the fly. Play around with different cadences and stride lengths.

More lean means more forward propulsion and less wasted vertical movement when running. Breathing can be the source and the solution for cramping, high perceived exertion, etc.

And you never want to forget about fueling consistently if you are going long.

TRUST YOUR TRAINING

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Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching endurance athletes all over the world since 2009.

From first-timers to world championship competitors and everything in between. Dale is also BPC’s bike fit and movement specialist. He is an avid triathlete himself, earning USA Triathlon All-American honors and qualifying for the Ironman 70.3 World Championships. You can catch up with Dale @bpcperformance, bpcperformance.com, or listen to the Coaches on Couches Podcast.

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WEEKEND WARRIOR Photo by Daniel Scruggs

Cheryl Elaine Mengelt,

Runner

53; Optometrist and Director for Externship and Residency Programs for Southern College of Optometry

FAVE FITNESS ACCOMPLISHMENT: Training and finishing my first half-marathon at St. Jude. I’d never run an organized race of that distance before, and seeing all the shirts running for someone or in their memory was indescribable. My father even drove 500 miles to be at the finish line.

SPEED BUMPS: Two weeks before the Nashville Country Music full marathon, I suffered a stress fracture in my right leg, but I still benefitted from the training experience, mentally and physically. I also tore my right meniscus at mile four of the Great River half marathon and still completed the 13.1 miles. I believe being in shape helped me to heal quickly, and I was running again about six weeks later.

MY FAV INDULGENCE: A massage, a nice dry red wine, and a night out dancing with my girlfriends.

MY GROUP: I’m a Memphis Runners’ Track Club member and have run their full road race series many times.

FAVORITE JAMS: Country Music Radio. I’m quite a fan of an air guitar and air drums on a long run and belting out the words.

GO-TO GEAR: I love my Brooks Glycerin running shoes. I recently switched to an Apple Watch from Garmin, too.

BEST EATS: Houston’s. It’s my daughter’s and my pick for every big celebration, and we fight over the smoked salmon appetizer!

DREAM DINNER COMPANY: Elton John.

I’m his biggest fan.

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f

RUNNING: I love running mainly for the endorphins it releases. It makes me feel strong, capable, and able to achieve what most cannot or will not. The best run is alone with my thoughts and music when I hit the zone and feel like I could go forever.

PET PEEVE: People whining that they have to

RECENT RACES: The Milwaukee Brew City in April 2022 was the most recent race. I also completed the Indianapolis Monumental Marathon, Route 66 Marathon, and placed second in my age group at the Greenville, MS half marathon.

INSPIRATION TO BE FIT: I’m inspired to be

I

work out. It’s a blessing to be healthy and whole enough to have the privilege of working out. So many cannot! fit and the best version of myself so I can set an example for my daughter.

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WEEKEND WARRIOR Photo by Tindall Stephens

S. Jermaine Swagerty, Cycling, Swimming, and Running 46; Product Manager at FedEx; Founder of Grip & Grind Cycling; Trustee at St. Andrew AME Church

f

I MY SPORTS: I experience such freedom when riding bikes. Whether I am going fast or slow, all of life’s problems get put on hold when I am pushing on pedals.

RECENT RACES: Memphis In May Triathlon and Miles 4 Milla bike ride.

BUCKET LIST: I want to bike in all 50 states.

I’ve done 17 states so far and hope to be at 20 by the end of the year.

UP NEXT: I will travel to Atlanta for the One Love Century bike ride and the Memphis Ironman.

FAVE FITNESS ACCOMPLISHMENT: Riding 1200+ miles in my first year of cycling in 2016 at 41 years old, beating my goal of 1000 miles.

MY GROUP: I’m in four cycling groups: Major Taylor Memphis, Grind City Cycling, Grip & Grind Cycling, and the Memphis Hightailers.

I’m also training with BPC this year, so I can compete in the Memphis Ironman in October.

FAVORITE JAMS: I have multiple playlists, but my son has some good music on Spotify that I ride to.

INSPIRATION TO BE FIT: My father died of heart disease in 2012, and both of my grandfathers died of heart disease. Cycling is the sport God gave me to keep in shape. Heart disease is the number one killer of men in all demographics. It’s essential to think about your heart health and do something about it.

GO-TO GEAR: When cycling, it is all about the socks. I have some socks with a dill pickle that says, “I am a big dill.” It’s a corny dad joke, but I am a dad!

MOST MEMORABLE SPORTS EVENT: It’s a toss-up between cycling from Selma to Montgomery in 2018 and Waikiki Beach to Diamond Head in Hawaii.

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BEST EATS: The Barbeque Shop on Madison. I don’t eat pork, so I get beef brisket or chicken tenders. Regardless, it’s all good!

DREAM DINNER COMPANY: Lately, I’ve wanted my grandparents to see what I am doing. I know they would be proud. Kareem Abdul Jabbar would be the one I’d like to go to lunch with.

PET PEEVE: Cars when I am riding on the road. Not all cars, just the ones that come dangerously close to us cyclists.

QUOTE: “Just keep pedaling.” You can apply that to everything.

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53

TRAINER SPOTLIG HT Photo by Tindall Stephens

DAAVON GRAYSON SR. 46, Owner and Trainer at Body By Daavon

FAVORITE EQUIPMENT All I need is a Smith Machine. The Smith machine is a machine used for weight training. It consists of a barbell that's fixed within steel rails, allowing only vertical or near-vertical movement.

ALWAYS IN MY GYM BAG Chewing gum

MY FITNESS IDOL Growing up, Arnold Schwarzenegger was always my idol. His build and knowledge of the sport were appealing to me. Then he began acting, and that’s something I still want to get into.

MY DREAM WORKOUT PARTNER Simeon Panda!

MY DIET High protein, moderate carbs, and low fat.

ONE FOOD I CAN’T LIVE WITHOUT Chicken

TYPICAL WORKOUT DAY I usually start with two warmup sets, then right into working sets, and then normally end with a burnout set or drop set.

MY WORKOUT I love to superset my workouts.

BIGGEST FITNESS MYTH Train a muscle every day to make it grow.

54

BIGGEST NUTRITION MYTH People think you need to not eat to lose weight.

MOST OVERLOOKED BODY PART Hamstrings

MY MOTIVATION My clients

MY GOAL FOR THE YEAR I want to become stronger and bigger.

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.

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FOOD

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