Memphis Health+Fitness Magazine February 2022

INSPIRING ACTIVE LIFESTYLES SINCE 1996

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PILATES MOVES FOR A

TOTAL BODY

WORKOUT!

ENJOY WINTER VEGGIES

FEBRUARY 2022

Love is

In the Air!

FIT COUPLES

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H+F FEB 2220

42 26 Years and Running Strong Publisher Amy Goode amygfitness@comcast.net 901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Angelique Nihen

“I signed up for the Big Buffalo 50-miler only six days in advance.

I saw a fleeting opportunity to become the youngest person to ever finish it. “

ON THE COVER

18 Love is In the Air! Fit Couples

26 5 Pilates Moves for a 32

Total Body Workout!

Enjoy Winter Veggies

LIVING WELL

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Love: It’s a Science How to Solve ITBS Syndrome Resuming Exercise After Covid Spider Veins Causes and Treatments

MEMPHIS FIT

20 Team Players for Life, Dr. Marc and Dr. Anna Biggers

22 A Match Made in the Clouds, Jim and 2

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Alison Hammersia

Pilates for Every Body

COACH’S CORNER

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How to Build a Home Gym

FOOD+ NUTRITION

34 Make Your Heart Beet Salad 36 How to Have a Healthy

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Relationship with Food

Is Your Cholesterol in Shape?

IN EVERY ISSUE

6 Fit News: Basecamp Fitness Comes to Memphis

40 Weekend Warriors:

– Kelsea Wertzberger, Runner – Bryce Ellis, Runner

44 Trainer Spotlight:

Kaityn Ambuehl, Head Coach, Orange Theory Fitness Lakeland

Contributing Writers Lucy Harrison Kelsey Lawrence Alexandra McCray Shlomit Ovadia Blake Russell Morgan Stritzinger Graphic Design Brian Williams Photographers Sam Sikes Tindall Stephens

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

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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 25 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 |

Kim Thomas |

Photographer

Kim Thomas is a lifestyle blogger and photographer based in Memphis. Launched in September 2010, her blog KP Fusion provides of-the-moment fashion, style, and beauty tips and trends with a little Memphis flavor thrown in. @kpfusion

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Zoë Kirchoff |

Social Media Editor

Zoë is a Saint Louis native and recent graduate of Rhodes College. When she’s not trying to squeeze a workout into her busy schedule, Zoë loves trying new food, taking walks in Overton Park, and hanging out with her two cats.

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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.

Lucy Harrison |

Contributing Writer

Lucy is a native Memphian and marketing professional currently working at ServiceMaster. An avid runner, she enjoys participating in 5Ks and running on the Green Line with her German Shepherd, Samson.

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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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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.

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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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FIT NEWS

Grand Opening: Basecamp Fitness in Memphis Memphis is getting HIIT. Basecamp Fitness, the hot new boutique fitness franchise with a unique brand of high-intensity interval training (HIIT)-based workouts, has expanded its national footprint with a new location in Memphis.

“We are delighted to introduce Basecamp Fitness and its singular style of workout to Memphis and the Mid South, said Josh Hall, owner of the new Basecamp Fitness. “We offer an effective and efficient workout for adults of all ages and abilities, with a team approach to torch calories and build strength.”

At 35 minutes long, a Basecamp class is one of the most intense yet effective workouts on the market. Members alternate between 60-second bursts of strength exercises and 60 seconds of cardio on assault bikes. An optional core segment follows every workout, which means participants benefit from intense cardio, strength training, and abdominal training during every session. The new Memphis location opens with a bang with founding members discounts and free trials.

Big things are happening at Basecamp Fitness, which was originally started in 2013 by Nick Swinmurn, the founder of online shoe and clothing retailer Zappos. Today, Basecamp Fitness is a member of the Self Esteem Brands portfolio, which also includes the world’s largest and fastest-growing fitness franchise, Anytime Fitness. Self Esteem Brands is known for identifying and growing successful franchise formats, with an emphasis on independent, small-business owners who operate their brand locations.

“After opening several corporate studios and perfecting the customer experience at Basecamp Fitness, we are excited to expand this unique franchise opportunity on a national level to markets like Memphis,” said David Mortensen, president and co-founder, Self Esteem Brands. “With such interest in boutique fitness, we are in a fantastic position to be aggressive with our franchise growth strategy for the Basecamp Fitness brand.”

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ABOUT BASECAMP FITNESS Basecamp Fitness is the most effective and efficient workout in the market. Each 35-minute workout focuses on high-intensity interval training (HIIT), rotating between an assault-bike and heart-pumping floor exercises – all designed to help participants become stronger and faster. Supported by a trained instructor, members receive additional guidance via large instructional video screens. An optional 10 minutes at the end of each workout features a wide array of core exercises, which means participants benefit from intense cardio, strength training, and abdominal training during every session. To book a class go to Basecampfitness.com.

LIVING WELL

By Shlomit Ovadia

LOVE: It’s a Science she says downside factors, such as hookup and ghosting culture, paired with heavy screen use, can be a recipe for disaster.

Couples should carve quality time out of their schedules to be together sans phones. It’s important for partners to build romantic environments around these occasions that are distinguishable from their commonplace activities.

Leave Ego at the Door

We all have that one go-to friend we consult for relationship advice. What’s less common is for that friend to turn their proclivity into a career. Meet Jacqui Rubinoff, a Certified Love Coach and Relationship Expert, and the Vice President of Eye of Love, a rapidly growing pheromone brand specializing in products that can enhance your everyday life.

Between coaching and product creation, Jacqui’s line of work covers all the bases when it comes to love.

Whether single or taken, anyone can benefit from love coaching. Couples will learn how to navigate conflict, developing tools for improving communication, intimacy, and mindfulness. Singles become better prepped for dating, by identifying what values and traits they are seeking in a potential partner.

The busy mother of two sat down with us to share her 2022 relationship tips, just ahead of Valentine’s Day.

Ditch the Device Dating in a world of social media filters and quick-swiping apps can be nervewracking and put a damper on communication efforts. Although Jacqui acknowledges the perks of technology, such as long-distance romance opportunities and ease of connectivity, 8

This same advice applies to the bedroom, and the love virtuoso recommends that partners learn how to both initiate sex, as well as gently refuse when not in the mood. Equally noteworthy— gentle refusals are to be treated respectfully and without resentment. Actively listening to your SO’s needs in these moments will foster a more passionate relationship that statistically results in fewer dry periods.

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Better Together Regarding fitness, Jacqui says that couples can motivate one another by working out jointly.

Oftentimes, one person being in shape in a relationship when the other is not can serve as a source of tension. Jacqui recommends for couples to engage in fun workout activities together, as opposed to placing pressure on the other to get into shape or to exercise alone.

Jacqui personally loves to do AcroYoga with her husband, Lee, because it addresses several relationship aspects, such as communication and trust.

Modern Dating Tips For singles just getting their feet wet in the waters of modern-day dating, Jacqui provides some jarring advice: before a first date, create a list of deal-breakers and other personal non-negotiables, so you

know what you’re looking for from the getgo. This can help avoid compromising your values further down the line when feelings are already hot and heavy.

While this may seem a bit forward or intimidating, Jacqui recommends bringing the topics up casually and in a fun way, weaving them tactfully into those initial tête-à-têtes. If you’re still feeling the date jitters or a slight dip in confidence, our expert reminds readers to focus on your own criteria and if the other is meeting those, as opposed to getting caught in the anxiety-inducing loop of “do they like me?”

Leverage Your Senses Another option: dip into the chemistry of love. Jacqui’s background in family and consumer sciences has helped her design products that catch the eye just as quickly as the olfactory.

While our bodies naturally secrete pheromones, chemical substances that elicit same-species arousal, we often unintentionally mask them by shaving, showering, and using deodorants. Luckily, we can keep showering: Eye of Love’s various products offer an easy solution.

In addition to their sexual attraction benefits, pheromones go one step further.

Overall, the compound makes other people feel good and more comfortable around you, which explains why Jacqui’s product sales are largely driven by hospitality workers, salespeople, managers, and those attending social events, meetings, or conferences.

Anyone can benefit from Eye of Love’s stylish and chic pheromone enhancers, beyond the scope of amour. It’s up to you how you use them.

Her advice: The root of love is giving. The more you give, the more you love, and the relationship will grow from there.

Check out her website, Eyeoflove.com, for product lists and more relationship tips!

LIVING WELL

By Mark Temme, P.T.

How to Solve Iliotibial Band Syndrome (ITBS) Have you ever been on a run and started to feel pain on the outside of your knee? Then the further you ran, the sharper the pain became until you reached a point that you either couldn’t continue to run or you felt like you wanted to avoid bending the knee? If so, you have experienced Iliotibial band syndrome (ITBS). You would also know both how sharp the pain can be and how frustrating the injury can be to manage at times.

ITBS is one of the most common overuse injuries in running, occurring in approximately 12% of runners. It is more common in male runners.

It also occurs in cyclists. Generally, the pain recurs at the same distance or time running. It may be exacerbated during downhill running, running on a banked surface, or on a narrow trail. It is usually felt right before or after the foot hits the ground during running. Like other overuse running injuries, it is related to training errors and is often associated with a recent increase in training volume.

If the tissues are highly irritated there may be associated swelling.

Once the iliotibial band (ITB) is irritated, you may experience pain with normal activities such as walking, ascending and descending stairs, and squatting. While there are other possible diagnoses for pain on the outside of the knee, generally ITBS can be diagnosed based on the history and examination without an extensive medical workup being required.

The ITB is a band of dense fibrous connective tissue (fascia) which passes from the outside of your hip down across the outside of the knee. Originally the cause of the pain was thought to be friction, as the ITB repeatedly crosses the knee. Recent research debates this as the band has been shown to have attachments at the knee; rather, it points to compression being the contributing factor. Regardless of the mechanism, the pain occurs when the highly sensitive tissues that are dense with nerves such as a bursa or fat pad are irritated under the ITB. This irritation occurs in what is termed the “impingement zone” which is when the knee bends between 25 to 35 degrees of flexion. This compression is also thought to be associated with decreased control of rotation of the lower extremity as it rolls in while your foot is on the ground. This loss of control may be exacerbated when the runner becomes fatigued.

Initial management of acute ITBS involves a period to calm down the irritated tissues with the use of ice, anti-inflammatory medication, and activity modification. Generally, you will need to cease running for a short period.

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Many runners stop all aerobic training when they can’t run. Instead, continue to cross-train commencing with an activity that does not reproduce the symptoms, such as swimming. Then progress to the elliptical machine or bike as long as symptoms are not reproduced. If the ITB symptoms are aggravated on the bicycle, try lowering your seat height such that your knee avoids the impingement zone.

Once the symptoms settle down, the next step is a modification of training. Generally, ITB is not the type of running injury you can “run through.” Work out the distance or time you can run before the onset of symptoms. Begin at this “threshold” while you perform crosstraining and rehab while gradually and systematically building back mileage. Avoid downhill running as it involves less knee flexion and the knee is more likely to fall in the impingement zone. Conversely, you may try walking initially and then progressing to running on a steep incline of a treadmill, during which your knee will be bent further and you may avoid the impingement zone.

The best evidence in the rehabilitation of ITBS is to strengthen the muscles in your hip, particularly the muscles on the outside of your hip known as the hip abductors. In one study 24 runners with ITBS performed a hip strengthening program for 6 weeks, and at the end of this period, 22 were running pain-free. Strengthening exercises should be progressed to help control the positioning of the knee when you return to running, which could prevent the injury from recurring.

There is also some good evidence for modifying your running form if indicated. One strategy that is often effective is moving your feet apart slightly while running and widening your stance so that there is less stress on the outside of the knee. We have successfully retrained this in our runners either outside using a line on a track as a cue or on a treadmill with mirror feedback.

PT and self-management of ITBS historically included “rolling” the ITB, with the goal of lengthening the ITB and taking tension out of the band. Again, research has since shown that the ITB is an extremely strong structure and that it is highly unlikely that this works as intended.

Although it can be a challenging injury, remember that ITBS is a common running injury primarily related to overload and irritated tissues due to training errors. With a systematic approach to rehabilitation and a graduated return to running, you should be back achieving your goals soon.

Mark Temme, P.T. is the Director of Rehabilitation at OrthoSouth (Briarcrest) with a clinical specialty in managing running injuries and lower extremity tendinopathies. He is an avid runner and triathlete and member of the Los Locos Racing Team.

For more information or to schedule an appointment visit Orthosouth.org.

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LIVING WELL

By Ambrosia Scott, DPT, LAT, CCI

Resuming Exercise after COVID-19 If you’ve recovered from COVID-19 and want to resume strenuous exercise, put safety first by checking with a health provider, taking it slow, and monitoring how you feel.

Regional One Health’s Ambrosia Scott, Manager of Rehabilitative Services, and Dr. Omobonike Olowosuko, who specializes in rehabilitative medicine, said patients can gradually resume aerobic exercise postCOVID. First, consult with your provider. They can do a physical exam and run tests to make sure your heart, lungs, muscles, and other body systems are healthy enough for exercise.

“Most patients who had COVID have persistent respiratory and cardiac complications even after recovery,” Scott said. “They may have an elevated resting heart rate, fatigue, and difficulty maintaining a healthy blood oxygen level.” This can last over six months.

Scott said the process of resuming exercise differs for patients with mild symptoms vs. moderate to severe symptoms. If you had mild symptoms, once you feel better you can likely start light exercise like stretching, strength exercises, walking, swimming, and biking.

“Running or other strenuous activities are going to be more difficult, but we’ve seen patients ease back into running in a month or so. Talk to your provider about a process to graduate back to what you were doing,” she said.

Dr. Olowosuko added patients who had severe symptoms need to be even more careful. “Patients with breathing discomfort might need a tailored physical therapy program that teaches oxygen management, energy conservation, and pacing. This can be

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done two to three times a week for three months.”

It’s essential to make sure your oxygen saturation, heart rate, and blood pressure stay in a normal range. Along with talking to your provider, Scott suggests using a pulse oximeter, smartwatch, or app for monitoring.

“Listen to your body,” she said. “If you exercise and then can’t get out of bed for two days, or your heart rate spikes well above the normal range, slow down.”

She suggests starting with one exercise session per week focusing on gentle cardiovascular activity with plenty of rest breaks. You might try more lower-body strength training, which is less taxing to the heart than upper-body strength training.

“Maybe start with one 30-minute session of walking and graduate to two days of

walking, then three,” she said. “When you can do a little more each day comfortably, you can gradually start incorporating some higher intensity exercise.”

While Dr. Olowosuko and Scott urge caution, they encourage patients to make the effort.

Scott noted cardiovascular exercise keeps the heart strong, maintains a healthy weight, boosts immunity, reduces chronic diseases, etc. “There are health and quality of life benefits to keeping the heart in shape. If you talk to your provider, take it slow, and listen to how your body responds, you’ll benefit from resuming exercise after recovery.”

Dr. Olowosuko added patients with cognitive impairment, ranging from brain fog to difficulty concentrating, might need formal speech therapy to enhance cognitive skills.

For more, call the Center for Rehabilitative Medicine at 901.515.5900.

Ambrosia Scott is the Outpatient Rehabilitation Manager at Regional One Health.

For more information, call 901.545.6877 or 901.545.6290.

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LIVING WELL

By Dr. Jacqueline Majors

Understanding Vein Health and Disease What is the difference between spider veins and varicose veins?

Spider veins are those small superficial veins that present at ankles, knees, and other pressure points on the legs. Varicose veins are prominent, swollen, veins that are visible on the surface of the skin.

Varicose veins can sometimes be painful and bleed.

Will insurance cover my vein issues?

Each insurance company has different criteria for vein treatment.

Work with your vein specialist to decide which procedure your insurance company will cover.

For more information or to make an appointment, visit Vipphysiciansmemphis.com or call 901.747.1007.

What are some of the symptoms of vein disease?

Aching, leg fatigue, swelling, itching, and skin discoloration.

Are spider veins only a cosmetic concern or a real health concern?

Treatment of spider veins is cosmetic however they can be a sign of underlying deeper vein disease.

How can I keep my lower veins healthy? Prevent spider veins?

Maintaining a healthy weight, exercise, compression stockings, and leg elevation are all helpful measures for excellent leg health.

However, some medical conditions and genetics can play a role in developing vein disease.

What treatments are available?

Treatments have advanced in technology and most veins are able to be treated from inside the veins. No longer are vein strippings the treatment of choice. Malfunctioning veins can be treated by heat, foam, or glue to close down the vein.

What is recovery like after treatment?

In-office procedures have very little downtime and most people can return to work within one to two days.

What kind of physician should I see to treat vein disease?

One that specializes in vascular diseases.

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Dr. Jacqueline Majors is a vascular surgeon with over ten years of experience. She graduated with honors in 2012 from the University of Tennessee Health and Science Center College of Medicine. Her specialties include treating aortic aneurysm, carotid stenosis, varicose veins, and peripheral artery disease. A wife and sports mom of three, she enjoys playing golf, fishing, or hanging with her two Great Danes in her free time. Dr. Majors recently joined Vascular Interventional Physicians located at 6286 Briarcrest Ave., Suite 300, Memphis, TN 38120.

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MEMPHIS FIT

By Shlomit Ovadia Photo by Tindall Stephens

Love is in the Air

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MEMPHIS FIT

After winning the 2002 Universal Cheerleader Association Rookie of the Year’s respective male and female divisions, it seemed that the stars were aligned for John Sommers and Tegan Jemma’s romantic futures to collide. For many years, the two danced around the same social circles, frequently running into one another at cheer summer camps, coaching events, and national tournaments, before dating.

The four-year strong, newly-engaged couple credits their incredible bond not just to a shared natural inclination for athleticism but to the practice of AcroYoga, or “acro,” a playful form of movement that combines acrobatics and partner yoga.

Tegan explains that acro teaches couples how to hold one another up without talking. In addition to the nonverbal aspect, verbal cues play a large role.

While holding a position, couples must express how the stance from their perspective feels, so that partners can problem solve how to best adapt their bodies to meet the needs of the other’s experience.

She says this approach takes away the finger-pointing and encourages couples to decide on actionable items, as opposed to falling back on the natural inclination for defensiveness.

If John and Tegan are ever feeling disconnected, the two will engage in AcroYoga, as it provides a space for intimate communication during times when normal dialogue can be difficult for couples to access in those initial moments of tension.

Holding a whole-body-experience attitude towards fitness, the couple will opt for playful movement and fun over traditional gym training regimens. Tegan, who also works as a sports psychologist, recommends her clients to find feelgood outlets they find enjoyable.

While John enjoys meals rich in meat proteins, Tegan follows a vegan diet. As a compromise, when cooking chili together, the couple starts with a vegan base, and John will add beef to his separated portion.

As far as 2022 goes, the power couple is hosting an AcroYoga retreat in Hawaii, replete with mindfulness sessions, fitness classes, and group acrobatics, also known as “acrojams.”

“One thing we learn so much about ourselves through acro is how to get comfortable with being uncomfortable—it’s the most vital tool for growth.”

For more information or to schedule a class, visit mind/body HAUS at Mindbodyhaus.com.

February workshops at the HAUS FORM AND FUNCTION MASTER CLASS: February 12th 2-4pm, $30 GALENTINE’S DAY YOGA CLASS: February 13th 12:15-1pm, $20 *price includes class and post-class cocktails/mocktails.

RESTORATIVE + YOGA NIDRA: February 27th 11-12:15pm, $25 LOOKING AHEAD: Acro Yoga Night with Tegan Jemma and John Sommers: April 8th, 6-7pm, $25 *price includes class and post-class cocktails/mocktails. **no partner required to attend…come solo, bring your friend or your partner.

For more detailed information about each workshop, visit our website and follow us on Instagram.

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MEMPHIS FIT

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By Shlomit Ovadia Photo by Tindall Stephens

MEMPHIS FIT

TEAM PLAYERS FOR LIFE Both hailing from the Hospitality State, Dr. Marc and Dr. Anna Biggers met when they were nineteen-year-old college students at Mississippi State University. Having been together for nearly two decades, the couple shares some insight into their busy lifestyles and how they stay fit.

“Exercise has always been a healthy outlet to alleviate stress for both of us throughout our life, whether that be from school, jobs, moving, or otherwise.”

The lively family of four rarely eats out, let alone junk food; Anna prefers cooking healthy options at home. Even if the family has to eat while on the go, the option is always a home-cooked meal in Tupperware over a drive-thru fast-food joint.

The couples’ jobs have them on their feet all day. Marc is an orthopedic surgeon at OrthoSouth, where he specializes in sports medicine, and Anna works as a veterinarian practitioner for cats and dogs.

For road trips, Anna usually brings along a container of her family’s favorite, no-bake energy bites. To recreate them, simply mix dried oats, coconut flakes, peanut butter, ground flaxseed, vanilla extract, salt, honey, and cinnamon (chocolate chips are optional!)

Their children, Allie (9) and Marc Allen (7) are just as active, playing competitive sports such as soccer, flag football, basketball, and horse riding at Aintree Farms in Germantown. Having grown up riding hunters and equitation on the flat herself, Annie was already passionate about equestrian sports; so, it was only a matter of time before her daughter caught the riding bug as well.

However, the dynamic duo will indulge in the occasional restaurant meal for date night, frequenting Memphis favorites such as Jim’s Place Grille in Collierville or Moondance Grill in Germantown.

Between orthopedic surgery and animal clinics, it’s clear that this fit couple is well-trained in helping others recover and feel their best. So naturally, you can imagine that Anna and Marc make the best team players when it comes to love.

All Biggers family members share a love for competitiveness and enjoy spending downtime playing together in the yard or park, practicing for upcoming sports games, and taking the boat to Lake Pickwick for water activities like wake surfing. The Biggers family is constantly on the move, and their vacations don’t shy away from adventure. Previous vacations include skiing in the Alps, hunting in New Mexico, and hiking the Tetons and Yellowstone. The next Biggers vacation is a snow-skiing trip to Jackson Hole in the spring, to celebrate Marc and Anna’s upcoming twentieth anniversary while the kids are on spring break from school.

“We get along so well because we genuinely enjoy each other’s company. We are both driven and love staying on the go.”

It’s clear to see that the Mississippi natives jive well together. They respect and value what the other team player brings to the table, are gracious in their giving of time, and always strive to set one another up for success. Given their medical backgrounds, Marc and Anna appreciate how important fitness and food choices are for maintaining good health. They strive to instill this in their children from a young age, all the while connecting with one another and having fun.

When not braving the outdoors, chasing their kids, or crushing daily step goals at work, the couple is hitting the gym, with Marc preferring weight-lifting and Anna loving a good run on the treadmill.

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MEMPHIS FIT

By Shlomit Ovadia Photo by Tindall Stephens

A Match Made in the Clouds

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MEMPHIS FIT

Among the many perks that flying boasts, one stands out among the rest: potentially meeting your future spouse. This is exactly what happened to Fit Couple Jim and Alison Hammersla, who met while seated next to one another on a flight from Chicago to New York in 1993; a destination neither lived in at the time, but that both relocated to, to give their love a shot.

The twenty-eight-year and counting relationship has enjoyed its fair amount of travel and fitness adventures. The two share how they’ve kept in shape over the years, and how it has become their routine way of connecting with one another.

Alison began her fitness journey by delving into the arena of marathon-running; incidentally, in the same year, she met Jim, who was more interested in weight-lifting at the time. Now, the two like to stay motivated by signing up for races and other fitness events, which give them goals to work towards, plus a healthy bit of competition. They love motivating and supporting one another through the preparation phases, bonding through their mutual desire for improvement.

Teamwork makes the dream work! When their children were much younger, Jim and Alison would take turns holding down the fort so the other had time to squeeze in a workout, and would switch off pushing the stroller while running together. This memory elicits a chuckle from Alison.

Now veterans to the fitness game, the couple’s workouts focus primarily on injury prevention, an inevitable risk that comes with living a highly active lifestyle. Their cross-training approach includes swimming, biking, walking, weight-lifting, and HIIT sessions at Burn Boot Camp in Collierville.

Jim adds that strength training is vital for success in endurance sports and that having a strong core can help stave off injuries.

Sleep and nutrition also carry equal clout.

When I asked the couple for relationship advice, the two laughed.

“Headphones,” Jim says.

The two also enjoy social runs with various running groups and training circuits, such as Run the 901, a series of local runs that progresses from 5Ks to half marathons over the span of a few months. They also have used running coaches in the past. Alison has personally consulted with Kevin Leathers for her running needs.

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Jim runs with Los Locos Racing Team in Memphis, whereas Alison will drop in for runs at her place of work, Grivet Outdoors, a running apparel and outdoor gear shop in Germantown. A group meets at the store every Thursday at 6:00 p.m. to run together.

The fit couple’s advice for people: “Just get started. A lot of people get hung up on the complexities, but it’s actually very simple. Start small and slow.”

Germantown • East Memphis • Bartlett BELL ANODENTAL.COM 23

MEMPHIS FIT

By Morgan Stritzinger Photo by Tindall Stephens

Pilates for Every Body

St. Louis, MO native Jen Devine found Pilates at a young age.

When her mother was diagnosed with arthritis, her physician recommended Pilates as a form of gentle movement that wouldn’t add stress to her joints. Her mother purchased Pilates DVDs, and Jen and her sister joined her. Jen immediately fell in love with the form of movement.

In 2008, Jen moved to Memphis with her husband. Jen decided to step back from her full-time job as a teacher and when considering part-time job opportunities, Pilates came to mind.

Jen enrolled in instructor training and loved it. She has taught group classes and private sessions since 2010.

Joining Club Pilates In July 2021, Club Pilates owner Tara Barnes reached out to Jen with the opportunity to become an instructor at Club Pilates.

Tara, a trained physical therapist, opened her first location in East 24

Memphis in 2016. Quickly finding eager clientele, Tara opened a Collierville location in 2018 and a Lakeland location in April 2021.

Jen now teaches at all three locations and is the lead instructor at the Lakeland studio. As the lead instructor, her main priority is to ensure the studio environment is healthy and safe. She completes equipment checks, provides continued learning opportunities for teachers, and much more.

Club Pilates offers a variety of classes for all levels. New clients are encouraged to take a free, 30-minute introduction class where instructors review the different equipment such as the mat and the reformer, and how to use them.

After completing the introduction class, clients may take a variety of classes with focuses on elements such as cardio, strength, and balance. Club Pilates offers free, monthly workshops to members, where they dive deeper into specialized classes such as prenatal modifications, Pilates for runners, and more.

MEMPHIS FIT

Pilates Misconceptions Jen explains, “There is a misconception around who Pilates is for, women with an established fitness regimen, but Pilates is for everyone. It’s for people who have lost mobility, athletes looking to decrease bodily imbalances, elderly people focused on longevity, and fitness lovers looking to increase their strength.”

“No matter your age or body type, it’s never too late to increase mobility and strength.” Jen continues. “Club Pilates wants all bodies to come to the studio. We are not cookie-cutter – we want everyone to feel great.”

Instructors work with clients to provide modifications for any ailments they experience. Jen says, “We aim to serve the community by offering healthful movement. The studio environment is so positive. Our clients become friends and support each other. They cheer on new students.”

Increasing Strength and Mobility Club Pilates classes aim to increase mobility and strength.

Classes are structured to benefit the full body, strengthen the core and large muscle groups, and increase movement in the limbs. “We teach students exercises that are transferrable to

complete everyday movements like squats, getting up and standing, safely,” Jen says. “As a society, we tend to hunch at desks, over computers, or on our phones, which leads to imbalance. Imbalance can lead to injury, and we want to prevent that.”

Classes teach patterns to restore balance in the front and backside of the body, to create a healthy spine, and intentional breath techniques. Full inhales and exhales expand the lungs and help to decrease stress in the body.

Do Pilates Do Life If you’re someone who’s intimidated to come to a class, Jen says, “Please come. You don’t need to worry about having the ‘right’ clothes, if you can or can’t touch your toes, or your fitness level.

If you are interested in being here, we want you here.”

Painted on the wall of the studios is the quote, “Do Pilates do life.” Club Pilates aims to provide a path to a fuller, more satisfying physical existence. And most importantly, they want you to know you can start at any time.

For more information or to find a club near you visit Clubpilates.com.

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MEMPHIS FIT Photo by Tindall Stephens

Pilates Workout SingleLeg Circle

STARTING POSITION: Lying on your back in “neutral pelvis,” (when your hip bones and pubic bone are in a line, parallel to the floor), lift one leg straight toward the ceiling, while the other stretches out straight on the ground.

MOVEMENT: Keeping your pelvis and torso stable, drop your lifted leg straight down your midline toward the floor only as low as you can maintain stability in your pelvis and torso, then circle your leg away from your midline and back up straight toward the ceiling making a capital “D” motion. Repeat 5-8 times, then switch legs and repeat.

Leg Pull

STARTING POSITION: Externally rotate your shoulders to reach your arms behind your body, fingers facing away from your body.

Keep your palms and heels of your feet grounded, but lift your rear to bring your hips and pubic bone into a straight, diagonal line into a reverse-plank.

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MOVEMENT: Maintaining stability in your hips, torso, and shoulders, lift one leg off the floor, reaching it out in front of you only as high as you are able to remain stable in the reverse plank.

Lower the heel to connect back with the floor, then switch legs.

Switch from one leg to the other, 5 times on each leg, then lower your rear back to the ground to sit.

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STARTING POSITION: Lying on your back in “neutral pelvis,” lift both legs straight toward the ceiling. Reach your arms toward the ceiling, and lift your torso off the mat with your abdominals, neck relaxed. Reach one leg toward your hands and reach your hands to hold onto that leg, either behind the calf or ankle, while the other leg stretches straight out toward the ground.

MOVEMENT: Maintaining stability through the pelvis and torso, and actively drawing your shoulder blades onto your back (they want to reach around to your sides!), give a gentle pull into the leg in your grasp as you actively reach your other leg away toward the floor. Without changing the position of your torso or shoulders, change legs, giving a gentle pull on the opposite leg as your other leg reaches away toward the floor. Continue to switch legs until 5-8 reps are completed for each leg.

TRANSITION: Lower both torso and legs down to the ground, lying flat on your back. Reach your arms toward the ceiling, keeping your shoulder blades on your back. Gently nod your chin to your chest to lift your heart over the base of your rib cage, using your abdominals (keeping your neck relaxed) to lift your spine off the ground, one 28 vertebrae at a time, all the way to seated.

Supported Rotation*

*Adaptation from Barre Above earthquake series

STARTING POSITION: Place a soft ball or small pillow at the base of your spine, behind your back. Bend your knees and set your feet on the floor in front of you. Hinge at your hips to lower your spine slightly toward the ground away from your legs, pressing into the pillow and reach your arms out in front of you.

MOVEMENT: Keeping both bones in your rear (sits bones) grounded, rotate your spine to reach one arm behind your body, allowing your eyes to look at the arm behind the body. Rotate back to center, bringing both arms straight in front, then rotate the opposite way. Repeat these rotations side to side for 8-12 reps.

TRANSITION: Sit up tall, outstretch both legs on the ground in front, and remove the ball/pillow from behind your back.

*Along with Pilates, Club Pilates offers classes that include Functional Standing Movement, TRX, and Trigger Point. For more information or to find a club near you visit www.clubpilates.com.

Leg Pull Front

STARTING POSITION: Plank position facing the floor; head, shoulders, spine, and hips stable in line, with feet flexed. Plank can be on palms or on elbows.

MOVEMENT: Maintaining stability in your plank, point your toes to propel your plank slightly forward, as if you wanted to tap your head on an object just inches in front of you, keeping the straight line in your plank. As you point and propel forward slightly, lift one pointed foot from the mat, pointing it straight back behind you. Flex both feet to return to your original plank position. Point your toes again, lifting the opposite foot from the mat to reach it behind you, maintaining stability in your plank, and flex to lower the foot to the floor, returning to your original plank position. Repeat this movement, switching from one foot to the other, 5-8 times each side.

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COACH’S CORNER

By Blake Fussell Photo by Dan Kerlow

Building the Home Gym You Want with the Budget You Need

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While the world has adjusted to COVID-19 threats and concerns, the need for exercise has remained constant. With the help of Exercise Unlimited, many Memphians have fulfilled their fitness goals safely and comfortably with home gyms.

Ideally, a 15’ by 20’ room should be allotted for equipment but a smaller room could easily be transformed into a gym. Once a space has been decided, Snyder recommended focusing on the two primary categories of exercise: strength and cardio.

In addition to COVID-19 and high inflation rates, common difficulties like motivation and privacy still deter many people from meeting their body’s needs. But Danny Snyder, owner of Exercise Unlimited, has been determined to solve those problems with athome equipment and installation assistance.

“The reason I love doing this is that it can be for everybody,” Snyder said. “You can do it with a big or small budget and with a big or small space. You can cater it specifically to what would help you feel your best.”

“A home gym keeps you from being exposed to COVID. You can also get a personal trainer through apps built specifically for your home gym,” Snyder said. “I enjoy helping find exactly what people want and what they need to treat their bodies how they should.”

Treadmills, bikes, ellipticals, rowers, vertical climbers, and stepmills are the most ideal tools to fulfill cardio workouts. Snyder recommended using a treadmill and two other cardio tools in a home gym, but using just two pieces of equipment could fulfill cardio goals.

Located at 387 S. Front Street in downtown Memphis, the public has been welcomed to walk in or schedule an appointment to find precisely what they need to create the perfect home gym. While the vast selection may appear daunting to first-time visitors, Snyder has made the home gym-building process simple.

Snyder said cardio and strength exercises work as a team and the first step to strength-building is a quality flat/incline/decline (FID) bench with a rack system. Snyder suggested using one or two other tools to accompany the bench, whether it be dumbbells, a power rack, squat rack, or a functional trainer.

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“The first thing I ask people who walk through the door is how much they’re wanting to spend and if there’s anything, in particular, they want to work on,” Snyder said. “Whether it’s knee issues, back issues, or anything else, that’s how we determine what’s right for them.”

Flooring is also an important element of the project. Gym-safe flooring can be found at Exercise Unlimited, which boasts a 5,000 square foot showroom and a 25,000 square foot warehouse filled with options to fit a specific plan.

Exercise Unlimited’s staff can help create a home gym plan and install the equipment for customers. Used equipment, like-new equipment, and trade-in deals offered by Exercise Unlimited could help anyone wanting a new workout experience to find something they are comfortable with.

“I work with all kinds of people. Some people have no budget concerns and some have a tight budget. But I always know we have something for them,” Snyder said. “Even if you get off work after our regular hours, I’m always happy to stay and show you around.”

For more information on building a home gym, visit Exerciseunlimited.com or call 901.335.6993.

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FOOD+NUTRITION

By Cara Greenstein

Honey Roasted Root Vegetables Over Cauliflower Mash You won’t have to beg the kids (or in my case, my husband) to eat their veggies! This glutenfree side’s colors alone are enough to capture your attention.

The caramelization of honey in the oven spotlights the natural sweetness of the vegetables, particularly the radishes — they have a reputation for being bitter, spicy notes when raw, but the roasted version is slightly sweet and otherwise very mild in flavor! I use carrots and radishes for this recipe, but turnips or Brussel sprouts would also work.

Served over a smooth, creamy cauliflower mash, this tasty, low-carb side makes up for our weekly pizza night!

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FOOD+NUTRITION

Makes 4 servings

For the vegetables: q 1 bunch carrots, peeled and halved lengthwise (depending on thickness) q 1 handful radishes, halved lengthwise q 1 tablespoon honey q 1 tablespoon olive oil q F laky sea salt q C rumbled feta, to garnish (optional)

Pesto vinaigrette: q 2 tablespoons fresh pesto q 1 tablespoon olive oil

For the cauliflower: q 1 package frozen cauliflower rice, thawed or 1 head cauliflower florets, steamed q 1 /4 cup milk of choice q 1 /2 teaspoon salt q 2 tablespoons grated Parmesan cheese

Directions: 1. P reheat the oven to 400 degrees. Prepare a baking sheet with parchment paper. Toss carrots and radishes in olive oil, and spread in an even layer on the baking sheet.

Drizzle honey evenly over vegetables, followed by a pinch of flaky sea salt. Roast, tossing halfway, for approximately 25 minutes. If desired, turn the oven to broil to caramelize the tops for a final 2-3 minutes (watch carefully).

2. While the vegetables roast, place cauliflower, milk, salt, and parmesan in a food processor or large bowl with an emulsion blender. Pulse until smooth and combined. Taste and add additional salt, if needed.

3. M eanwhile, in a small bowl, whisk pesto and olive oil until vinaigrette is smooth.

4. To plate, spread cauliflower mash on a serving dish. Layer with root vegetables. Spoon vinaigrette and crumbled feta over vegetables.

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

Make Your Heart BEET Salad February is the month of love so I thought this colorful, hearty salad would be a perfect choice.

Beets are known to reduce blood pressure levels and the risk of heart disease and stroke. This is so tasty, but also really good for you!

Prep Time: 15 minutes | Makes 4-6 Serving(s)

Ingredients: q 2 beets, washed and peeled (any color) q 1 small cucumber, finely chopped q 1 /4 cup red onion, finely chopped q 1 medium carrot stick, finely chopped q 1 /4 cup green onions, chopped q 2 tablespoons fresh lime juice q 1 tablespoon fresh orange juice q 2 tablespoons ground ginger q 2 tablespoons olive oil q 1 tablespoon apple cider vinegar q 1 tablespoon SPG (salt, pepper, garlic)

Directions: Finely chop peeled, raw beets, cucumber, red onion, carrots, and green onions and throw them into a bowl. In a small dish, make your marinade. Combine lime juice, orange juice, olive oil, apple cider vinegar, ground ginger, and SPG. Combine the dressing with the chopped veggies and mix. Refrigerate for up to 3 hours or overnight. Enjoy by placing it on top of lettuce, spinach, or kale with your choice of protein.

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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 Blair Mize, MS, RDN, CSSD, LDN, CEDRD-S

HOW TO HAVE A

Healthy Relationship WITH FOOD Healthy relationships bring out the best in us and help us feel good about ourselves. The same is true of our relationship with food and our bodies. A healthy relationship doesn’t equal a perfect relationship, but these seven contrasting characteristics may help you recognize the need to shift toward healthier behaviors.

Unhealthy: FEAR

Unhealthy: DISCONNECTED

Your relationship with food is a never-ending roller coaster. You nervously anticipate eating, and the anxiety continues throughout and/or after each meal. Eating certain amounts or types of foods feels unsafe. The thought of trying new foods is overwhelming.

You’re unaware or accustomed to ignoring or overriding your body’s hunger and fullness cues. You continue to eat foods that make you feel poorly and have totally lost sight of your preferences. You isolate yourself from others when eating.

Healthy: FULFILLING In a healthy relationship, food is functional and fun. Eating is a relaxing, freeing experience where you are able to be yourself and remain true to your preferences. You enjoy eating and fueling consistently with satisfying meals and snacks that brings out the best in you.

Healthy: CONNECTED You’re working with your body, not against it by honoring hunger and fullness signals. Mealtimes offer time to regroup and reconnect with yourself and provide opportunities to connect and build relationships with family and friends.

Unhealthy: RIGIDITY Unhealthy: ABSORBED Thoughts about food and your body claim a large percentage of your mental space each day. You’re obsessed with counting and tracking your nutrition, workouts, and measurements. Life centers around eating and exercise.

Healthy: AUTONOMY Once you’ve eaten enough of your meals and snacks, you’re able to move on until you get hungry again. Food stops occupying your thoughts and you have space to be yourself and engage in work, hobbies, and relationships with others.

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When it comes to food, it’s all about willpower and self-control.

You monitor every morsel that comes into your home or touches your plate. If you didn’t make it yourself, it doesn’t fit your plan, or it isn’t the correct time, you won’t eat it.

Healthy: FLEXIBILITY You’re able to be spontaneous with eating and adapt with ease when schedules and plans change. You freely eat and enjoy a variety of foods, so you’re able to meet your nutritional needs without a major dilemma.

Blair Mize, MS, RDN, CSSD, LDN, CEDRD-S is co-owner of Memphis Nutrition Group, a nutrition and lifestyle counseling practice offering in-person and virtual nutrition therapy specializing in a non-diet, weight-neutral approach. The Registered Dietitians at Memphis Nutrition Group help individuals reconnect with their bodies, find confidence and clarity in their everyday choices, 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.

FOOD+NUTRITION

Unhealthy: BODY BASHING Your self-talk is constantly critical, and you deal with perpetual negative thoughts about the way you look. You hate your hereand-now body, and you spend your time, money, and energy trying to change it.

Healthy: BODY RESPECT You have good and bad body image days, but regardless of how you feel about your body, you’re kind, compassionate, and caring toward yourself. You accept your body and have found things about it that you appreciate.

Unhealthy: IMBALANCED You’re either trying to eat extremely “clean” or you’re careless about your eating. Foods are categorized as “good” or “bad,” and diet culture controls your food choices.

Healthy: EQUALITY

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Your eating feels balanced, and all foods are emotionally equivalent. You honor your cravings and listen to your body, and your food choices are congruent with how you want your body to feel. You value all types of food, knowing they serve a purpose, whether it be to nourish or to offer comfort, facilitate connection, or provide pleasure.

Unhealthy: INSECURE You “earn” what you eat or “pay for it” later. You feel guilty after eating. You have to “cheat” on your diet to eat what you actually enjoy, which robs you of any sense of food or bodyrelated stability.

Healthy: TRUST You believe your body has your back, and you’re confident in your attunement to its cues. You’re able to cope with your emotions with kindness, and you’re confident in your body’s ability to adapt to changes in your eating patterns.

If you’re seeing unhealthy signs in your relationship with food, don’t ignore them! Reach out to Memphis Nutrition Group for support. We can help you free your mind, nourish your body, and live satisfied!

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FOOD+NUTRITION

By Kristi Edwards, MS, RDN, LDN

Is Your Cholesterol in Shape? appears that eggs in moderation and as part of a nutritious and balanced diet are absolutely okay.

Cholesterol, as a whole, tends to be demonized in our culture. However, cholesterol is actually vitally important to our health. Let’s first take a look at why it is important, and then we can explore what it might mean if cholesterol levels in the body are high.

Cholesterol is essential for normal cell functioning. In fact, it is a fundamental element of all cell membranes in our bodies. We need cholesterol for myelin sheath coatings, which are fatty coatings around our nerves that speed up electrical impulses in our brain. Cholesterol also plays an important role in hormone pathways. In other words, lower is not always better in terms of total cholesterol levels in the body. In fact, low levels have been associated with anxiety, depression, and certain cancers. Undesirable side effects can occur with both low and high

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levels of cholesterol in the body. It’s a balance!

Taking a look now at high cholesterol levels, here are some of the potential root causes: lack of variety in the diet, smoking, a sedentary lifestyle, excessive alcohol consumption, and extreme stress. It is important to also note that genetics plays a role. The good news is, being predisposed to something doesn’t always mean it is inevitable. A balanced diet that includes a variety of fiber-filled, nutrientdense foods can impact cholesterol levels in a positive way, as can regular movement and managing stress.

Another important thing to note is that dietary cholesterol has only a mild impact on blood cholesterol levels. Historically, eggs have been a topic of controversy, and more studies are underway. For now, it

It has recently been shown that excessive intake of added sugars actually is more likely to increase VLDL and LDL (types of cholesterol) in the body. A relatively high intake of fruits, vegetables, legumes, whole grains, nuts, and seeds is associated with lower incidences of cardiovascular events without restricting fat intake. It seems that it isn’t the overall fat content of the diet, but the types of fats consumed that impact cholesterol levels. The standard American diet is much higher in omega-6 fats (found in various cooking oils and corn chips) than omega-3 fats, and this imbalance can lead to chronic lowgrade inflammation. We know that inflammation leads to chronic disease.

Most Americans consume insufficient amounts of omega-3 fatty acids. Ways to boost omega-3 fats in the diet include: adding ground flaxseed to a smoothie, topping yogurt with hemp seeds, making overnight oats with chia seeds, adding walnuts to a salad, and choosing salmon over steak for dinner.

Instead of focusing on what to limit, try focusing on what to increase. It is recommended to get cholesterol levels checked at least every five years if over the age of 20. For additional questions about dietary management of cholesterol levels, reach out to 901 Nutrition at 901nutrition@gmail.com, or call 901.800.9526.

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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WEEKEND WARRIOR Photo by Sam Sikes

Kelsea Wertzberger,

Runner

26; Zookeeper II at Memphis Zoo; Volunteer at House of Mews

FAVE FITNESS ACCOMPLISHMENT: Completing my first full marathon! I’ve done a couple of half marathons and always wanted to do a full one, but I was always afraid of the time commitment. When I started dating my boyfriend, running was something fun we could do together, and it made the training much easier!

We both ran our first marathon in the 2021 St. Jude marathon, and we did it together.

f

I RUNNING: I love how versatile running is! You can do it pretty much anytime, anywhere, alone or with a community!

GO-TO GEAR: Ultimate Direction Hydration Vest RECENT RACE: Most recently I’ve run in the Turkey Trot at Shelby Farms, the St. Jude marathon, and the Hill and Dale 8 miler.

FAVORITE JAMS: Don’t Stop Me Now by Queen UP NEXT: I’m signed up to run in the Winter Off-Road Series and the Run the 901 Series.

PET PEEVE: When people have their music or podcasts playing on speakerphone during a race.

INSPIRATION: My job is pretty active and I spend hours walking and on my feet. Staying fit ensures that I’ll be able to work and do what I love for years to come.

BEST EATS: Huey’s in Memphis! We had our first date there and probably eat there at least once a month. My favorite thing to order is the Bluff City Burger, and we always split an order of cheese tots.

ON MY NIGHTSTAND: The Midnight Library by Matt Haig DREAM DINNER COMPANY: Probably Steve Irwin.

I used to watch the Crocodile Hunter with my family when I was younger. He was so passionate about animals and teaching people to respect them.

BUCKET LIST: Now that I’ve run a full marathon, I want to maintain my endurance and start going to CrossFit classes. My ultimate goal is to complete a Spartan Trifecta.

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5K-$25 10K-$30D O W13.1-$45 NTOWN RIVERFRONT MEMPHIS, TENNESSEE

REGISTER NOW AT MEMPHISINMAY.ORG

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WEEKEND WARRIOR Photo by Tindall Stephens

Bryce Ellis, Runner and Cyclist 23; IT Business Specialist at International Paper; Volunteer at Girls on the Run (GOTR) FAVORITE JAMS: Whatta Man by Salt-n-Pepa. It’s the song that was playing when I ran through the finish line of my 50-mile ultra-marathon. That song paints a great picture of the man I want to be known as.

UP NEXT: St. Jude IRONMAN 70.3 in Memphis on October 1 at Shelby Farms Park. I already have it set in my mind I will be a finisher that day.

PET PEEVE: When people don’t re-rack their weights or put exercise equipment back how they found it.

INSPIRATION: Fit is just a byproduct of consistently doing something I love and not forcing myself to focus on things like getting or being “fit.” Fitness is one of my many hobbies and one avenue to build self-confidence. Eating right and exercising allow me to go into my day-today with my best foot forward and has helped me to meet high-quality friends.

BEST EATS: Zen Japanese in Germantown: I love trying the different sashimi. The Blue Fin Tuna and Fresh Salmon are so tasty with a dab of soy sauce.

ON MY NIGHTSTAND: Iron Cowboy FAVORITE FITNESS ACCOMPLISHMENT: I signed up for the Big Buffalo 50-miler only six days in advance. I saw a fleeting opportunity to become the youngest person to ever finish it, which is when I knew I had to take my chance at it. To me, it was the next step in my fitness accomplishments as I have run a 50K and biked a century in 2020, so it felt natural to test if I could run 50 miles.

I

f

MY SPORTS: The community is

truly unrivaled! A stranger who I met on the Green Line supported me at my most recent marathon. If it weren’t for him, 42

I would’ve given up because I was getting bad blisters. He pulled up beside me on his bike and I was encouraged to ignore the pain and just focus on running and breathing properly.

GO-TO GEAR: Apple Watch RECENT RACE: I completed my third consecutive St. Jude Memphis Marathon and did the Four Race Series this time (5k, 10k, HM, M), winning first place for my age group in the 5K 18:38. I also ran the Big Buffalo 50 Mile Race, and though placing wasn’t on my mind, I made it into the top 10!

Redefine Impossible by James Lawrence.

He did 50 Ironman triathlons in 50 days in all 50 states.

DREAM DINNER COMPANY: Coach Penny Hardaway. I’ve been at HOTWORX at the same time as him on several occasions, but I’ve only exchanged a few words. He’s been one of my greatest role models this past year.

BUCKET LIST: I’m solely focused on finishing a Half ironman this year, but I see a 100 Mile run in my future, too. It’s the equivalent of running from my apartment in Memphis to my hometown in Lexington.

FOOD

To Fit Your

HEALTHY

Lifestyle

happiness community

friends

Wild Beet offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation.

We’re open for lunch and dinner, dine in or carry out. Catering available.

routine accomplishment

Reconnect with You in 2022 1801 EXETER RD GERMANTOWN, TN (901) 757-7370 GACFITNESS.ORG

6641 Poplar Ave Suite #106 Germantown

901.552.5604

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TRAINER SPOTLIG HT Photo by Tindall Stephens

ALWAYS IN MY GYM BAG A sweat towel!

MY FITNESS IDOL My fellow coaches at OTF Lakeland.

MY DREAM WORKOUT PARTNER My husband is someone I really enjoy working out with since it doesn’t happen that often with our girls.

MY GO-TO SNACK Anything salty - chips!

MY DIET

KAITLYN AMBUEHL 29, Head Coach at Orangetheory Fitness in Lakeland

I have celiac disease so I have to eat glutenfree. I try and stay low carb, but I’m currently breastfeeding and not watching what I eat. A few years ago I did the keto diet and lost weight but that is not a diet to sustain.

ONE FOOD I CAN’T LIVE WITHOUT Peanut butter!

WHAT KEEPS YOU MOTIVATED FAMILY Husband, Josh Ambuehl, and two daughters, Aubrey 3 1/2 years old, and Layla 3 months

FAV WAY TO WORKOUT HIIT workouts and lifting

FITNESS GOALS FOR THE YEAR To work off that baby weight and tone up!

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BIGGEST NUTRITION MYTH My motto is moderation, not deprivation! Having a strict diet for five days and then having a huge cheat day to fulfill all you deprived yourself of is not the key!

MY WORKOUT I workout out at Orangetheory! The best part is that the workouts are designed and I don’t have to think of one to do! I always enjoy running outside!

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT I love dumbbells and TRX straps!

My girls! I want to live a long, healthy life for them. I want to help inspire other moms - we NEED some time to ourselves and deserve it! I’m also a huge believer in working out and staying active during pregnancy if cleared by the doctor.

SETBACKS I struggle with anxiety, so being able to go workout for just an hour makes the biggest difference in my mood! My life is busy and we are on the go a lot with our girls and family, so I don’t always have a set time of when I can workout. Learning to continue to be flexible and fitting in any workout is a good workout.

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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