Memphis Health+Fitness Magazine June 2019

INSPIRING ACTIVE LIFESTYLES SINCE 1996

Dr. Charles Hogan Martial Artist

JUNE 2019

MEN’S

HEALTH —ISSUE–

Detox Diets CUT THE CARBS Pork Rind BBQ Nachos

Are They Healthy?

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Dr. Charles Hogan MS, DC, CCSP® Certified Chiropractic Sports Physician 1740 N GERMANTOWN PKWY #6 1 CORDOVA

H+F JUNE

20 19

ON THE COVER

14 Dr. Charles Hogan 30

32

Sports Chiropractor & Fit Dad Low Carb BBQ Pork Rind Nachos Cleanse Yourself of Detox Diets

HEALTH + WELLNESS

10 Healing with

Electromagnetic Therapy

BEAUTY

12

The Modern Shag

FIT PROFILES

16 Mike Dyer, Fit Dad 18 Odie Tolbert, Fit Dad 20 Bodybuilder, Jim Clark 22 Fit Kid, Virginia Stuart 24 Weekend Warrior,

20

Gretchen Deatherage

26 Weekend Warrior, Patrick Taylor

FOOD + NUTRITION

34

Chili Lime Watermelon Salad

IN EVERY ISSUE

5 6 36 38 40 42 2

Starting Line Fit News Events Calendar Photo Finish: Civil Rights 5K Photo Finish: Cinco De Moe’s 5k Photo Finish: Courage 5K

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On the Cover: Dr. Charles Hogan Photo by Tindall Stephens

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23 Years and Running Strong Amy Goode

Hailey Thomas

Laurenne Hom

When not beating the streets looking for the next fitness craze, Amy enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy.

Hailey has been running over half her life fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Yoga is her new love along with interviewing Weekend Warriors with the same passion for fitness.

Laurenne is a freelance web designer, graphic designer, writer, and editor who has worked her way through 11 different countries and 24 states.

She’s an avid cyclist, who biked 1500 miles across half the country in 2014. She also loves pilates and never does the same workout twice!

Publisher Amy Goode amygfitness@comcast.net

901.218.4993

CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Laurenne Hom

Tindall Stephens

Caroline Sposto

Christin Yates

Tindall has been shooting for over 20 years, specializing in weddings and portraiture.

She currently is a super busy mom of three teenagers,wife of a Memphis firefighter/ Paramedic, and entertainer of two boston terriers .....among running a full time photography business. www.tindallfarmerphotography.com

Caroline Sposto is a writer and actor. She’s been published by The Saturday Evening Post, Family Circle Magazine, and literary magazines and anthologies. She won the Alpine International Fellowship for Short Fiction in 2017 and writes for Broadwayworld.com.

A freelance PR/Marketing professional, Christin began running in 2010 and hasn’t stopped since.

She now runs everything from 5Ks to marathons, and is an RRCA certified running coach. When not on the pavement or trails, you can find her hanging out with her rescue dogs. Visit her website at christinyates.com.

Contributing Writers Christin Yates Caroline Sposto Andrea LeTard Blair Mize Graphic Design Brian Williams Photographers Tindall Stephens Jen Russell 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@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 © 2019.

facebook.com/ MemphisHealthFitnessMag

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Andrea LeTard

India Nikotich

Lydia Podowitz

Andrea is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.

India is a senior at Rhodes College and originally from San Antonio, TX. She’s made Memphis her home through community service, pulling espresso at local coffee shops, and rowing down the Wolf River with her college’s crew team.

Lydia is a senior at Rhodes College. She’s an editor for Ecumenica, an academic journal, and just completed her first feature-length screenplay.

Lydia loves to hike at Shelby Farms, climb at Memphis Rox, and take long walks around campus.

@MemHealthFitMag

please recycle

Read us online at memphishealthandfitness.com

STAR TING LINE

Shout Out!

This month’s Weekend Warrior, Patrick Taylor, won a bronze medal in the 400-meter run at the Transplant Games of America in Salt Lake City.

See his interview on page 26.

Molly Duchemin, from the cover of February’s issue, placed 1st in Open Figure: A and 2nd in True Novice Figure at the Battle on the Bluff Body Building, Figure, Bikini and Physique Competition in Tunica.

John Canada completed the Tri State New Jersey Beast. “This photo captured my excitement at 14.7 miles (4800 ft) up a muddy mountain in the cold. I finished in 7 hours and 33 minutes and achieved the Spartan Trifecta (sprint, super, beast).”

Fit Produce: watermelon

Summer is here and no other fruit hydrates better than watermelon. It’s full of vitamins A, B6, and C—plus potassium & amino acids. Great for recovery after a long, hot workout, and the natural sweetness satiates hunger. It contains the most lycopene, an antioxidant that fights cancer, diabetes, and aging. Another summertime benefit, lycopene and beta-carotene help prevent sunburns. Pick the ripest seedless watermelon for the most health benefits. See our recipe for Chili Lime Watermelon Salad on page 34.

#MEMFITMAG

H+F’s July issue features Fit Pets.

Send Fit Pet Photos to hailey@memphis healthandfitness.com

by June 15

Follow us on instagram @memfitmag

Tag us or use the hashtag #memfitmag for your post to be featured.

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FIT NEWS

2019 Women Run Walk Memphis (WRWM) Program Memphis Runners Track Club (MRTC) is proud to support women and running by hosting the 2019 Women Run/Walk Memphis training program with groups for Walkers and Beginning, Intermediate, and Advanced Runners. It ends with the Graduation 5K, including age group awards for walkers. Program Directors Allison Andrassy and Anne Forbus say, “This year’s focus is taking time to build a new you.

The program has training groups for women and girls at every level of fitness.”

• Women and girls 10+ are welcome to register.

• Registration: $35 (through June 24), $40 (until registration closes on July 22) • Registration includes the WRWM EXPO, Monday night training sessions, WRWM technical t-shirt, and participation in the WRWM Graduation 5K. • Graduation 5K is on September 7 at 8 am, for WRWM participants only.

WRWM kicks off with an expo Monday, June 24 from 5–7 pm at Shelby Farms FedEx Events Center. You have the chance to register, meet the coaches, ask questions, purchase technical clothing, learn from local running stores about proper shoes and apparel, and visit vendor and sponsor booths.

Training sessions are every Monday night at 6:30 pm, starting July 8 (no training Labor Day). Training includes information on topics such as proper form, nutrition, hydration, and stretching.

For program updates or to register online, visit Womenrunwalkmemphis.com, Facebook.com/WomenRunWalkMemphis/, or Twitter (#MRTCWRWM).

1 11/19/18 5:10 PM For moreMSD-AD-111918.pdf information, contact Anne Forbus at anneforbus@bellsouth.net, 901.603.3097.

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HE ALTH+WELLNESS

By Darrin Jessop, DC

Healing at a Cellular Level Pulsed Electromagnetic Field Therapy (PEMF) Most of us are aware that we are electrical beings, and that is what drives most all biological activities in our bodies. From the atomic level to the complex functions of organs and systems, bodies require an adequate level of voltage for survival as well as fighting disease.

Life is energy, mostly in the form of electromagnetics.

It was scientists like Nikola Tesla that first discovered the relationship between the nature of energy and life. The 100 trillion plus cells in the body are independent electrical circuits that accumulate and hold an electrical charge. His research helped to understand this relationship and has evolved over time to what is now known as Pulsed Electromagnetic Field (PEMF) therapy.

There has been recent buzz about PEMF therapy by social media influencers and biohacker podcasts like Dr. Joseph Mercola, Dave Asprey, and Ben Greenfield. There is even a Dr. Oz segment that shows the promise of this therapy.

Professional athletes, celebrities, entrepreneurial leaders, and even top racehorses are taking advantage of PEMF therapy for increased performance, recovery, overall wellness, and prevention.

What is PEMF therapy?

What are the benefits?

At the cellular level, there are organelles called mitochondria. These act much like the cell’s batteries. They supply electrons to ignite the metabolic processes so that the body can function optimally and properly. PEMF therapy is known to influence this mitochondria function.

There has been lots of research documented in peer-reviewed clinical studies for a wide range of conditions. PEMF therapy has shown beneficial effects for chronic low back pain, cervical osteoarthritis, osteoarthritis of the knee, rotator cuff tendinitis, lateral epicondylitis, arthroscopic knee surgery, interbody lumbar fusions, fibromyalgia, depression, and multiple sclerosis. It has also been shown to help the following:

It is a noninvasive process that quickly brings cells back into electrical balance, increasing nutrient circulation and oxygen flow so that each cell then has the energy to work as the body intends. PEMF’s are low-frequency, pulsating magnetic fields with wavelengths that completely penetrate the body. They are naturally occurring frequencies that are supportive of the body’s functions. For the purposes of therapy, they are applied via a mat or pad with the therapy device. During PEMF therapy, no electricity touches the body. Rather, magnetic fields pass freely through the cells, charging them like depleted batteries to optimize metabolic function and turn on natural repair processes. One feels a pulse or tappinglike effect as it travels through the body.

• Alleviate pain and reduce inflammation • S timulate tissue healing and strengthen bones • Relieve injury and fatigue • S upport the immune system and neurotransmitter balance • Help relax muscles • Reduce stress and increase relaxation • A chieve a deeper, more restorative state of sleep • Faster functional recovery • Enhancement of capillary formation PEMF therapy is still a newer therapy in the U.S. and is on its way to entering the mainstream. It is much more widely used in Europe and is embraced as an effective therapy.

I am excited about the vast potential PEMF therapy can have on my own patients. As a healer, I am excited for one more way to help people get to that state of health where their body can heal itself.

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To learn more about PEMF therapy, visit ChiropractorInGermantown.com. Dr. Darrin Jessop is a practicing chiropractor at Germantown Chiropractic Clinic.

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BEAUT Y

By Hailey Thomas. Photos courtesy of Holly Woods.

Shag Me, Baby The Vintage Shag Makes a Modern Comeback Everywhere you go someone is rocking the look. Not the Carol Brady shag, but a cool version of the old school cut. The modern shag is softer, framing the face with textured layers and wispy curtain bangs. It’s a refreshing look after years of angled long bobs and ho-hum beach waves.

before

after

before

after

“It’s got a real laid back sexy, Southern California vibe. A little bit surfer, a little bit rock and roll, and a whole lot of fresh,” says Holly Woods, co-owner and stylist with Shapow Parlor on Madison Avenue in Midtown.

“Every other girl who comes in now is wanting a shag. I’ve always been inspired by vintage music, film, and clothing. I love being able to give my clients a cool-girl modern version of this haircut!

This look is so flattering and pretty. I have been into Natosha Lyonne’s crazy red hair in Russian Doll and Linda Cardellini’s shag in Dead to Me. It’s the perfect look!”

Holly studies each client’s face shape, hair texture, and personal style to determine which shag fits their look. “Not everyone needs a full-blown vintage ‘70s cut. Sometimes just a soft curtain bang will still give clients the updated look they desire.”

A shag is perfect for curly or straight hair. It adds volume to fine hair and controls frizz for curls. If you’re looking for a fresh update, the modern shag might be for you. Bohemian wash and wear, perfectly mussed, and ready to rock!

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For an appointment with Holly Woods, go to styleseat.com/hollywoods or call 901.626.5976. @hairbyhollywoods, @shapowparlormemphis.

Back row: Judith J. Williams, MD, Jessica M.Ruffin, MD, T. Franklin King, MD, B. Todd Chappell, MD, and M. Leigh Keegan, MD Front row: Regina G. Healy, MD, Leslie T. Hayden, MD, Leah C. Tonkin, MD, Sharon A. Butcher, MD, Darby Heitman, FNP-BC, and Gregory J. Burana, MD

New Location 1727 Kirby Parkway, Memphis, TN 38120 Please call 901-767-3810 to schedule an appointment.

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COVER: FIT DAD

By Caroline Sposto. Photo by Tindall Stephens.

Fit Father Dr. Charles Hogan Answers the Call to Chiropractic

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COVER: FIT DAD

Health and fitness start at home for 32-yearold Charles Hogan. He and his wife Sarah, who was a collegiate volleyball player, make working out a big part of their lives. Charles and his eight-year-old son, Andy, stay active together. “Instead of sitting around on the couch, we play ball outside,” he says. Andy is already following in his father’s footsteps; they both practice martial arts.

While at the University of Memphis, Charles was a competitive kickboxer. Some would say it’s serendipity that led him to a chiropractor’s office, but in reality, it was simply a lot of pain.

When he got injured, he continued to train despite a sprained disc in his back, but the pain intensified. Charles wanted to avoid surgery that would keep him out of the gym for extended time. “I didn’t know where to turn, but I figured chiropractors were back doctors so I went to one.”

Like most people who have never done chiropractic, he was apprehensive but walked out feeling significantly better. With followup appointments, his injury healed faster than expected and he was back to competing.

Charles graduated with a degree in Exercise Science, but his injury is what set him on his path to becoming a doctor of chiropractic.

In addition to being a board-certified Certified Chiropractic Sports Physician, he has a master’s degree in Sports Science and Rehabilitation and post-graduate training in nutrition, functional neurology, and orthopedic rehab. He took over Memphis Spine & Sport in 2016 to serve the community and also works with the city’s new soccer team, Memphis 901 FC. Though he has a strong background in sports medicine, he regularly sees patients from all walks of life. “We treat all body parts, from headaches to foot pain and everything in between,” he says. “Our treatment is a very gentle process. My youngest patient is nine weeks old and my oldest is 89.”

When a patient comes to Memphis Spine & Sport, they are introduced the practice and the process before they ever get on a table.

“In addition to the standard history and physical, each new patient gets a neuro and ortho exam, as well as a movement study that includes digital gait analysis on the treadmill.” Treatment begins during the following appointment when they go over the medical findings and plan for recovery.

Dr. Hogan’s youngest patient was referred to him by a pediatrician. The baby was having a lot of colic and was exceptionally fussy and not eating. “Our method for treating children is dramatically different. It sometimes doesn’t look like we’re doing much, but after the baby’s adjustment, he was sleeping and eating better with less fussiness.”

When the spine is out of alignment, it affects the body in other areas from sinuses to sleep, energy, mood, and more,” Charles says. With medical costs on the rise, people are starting to understand the importance of preventative care, such as chiropractic. The doctor says, “Insurance companies are picking up on this, and we get a lot of referrals from them.”

More and more people are including chiropractic into their wellness maintenance.

“There’s an old myth that you have to keep going to a chiropractor forever, but that’s not true. It’s like any other maintenance. We maintain our teeth and we maintain our cars.

Likewise, our quality of life is best when we maintain our bodies,” he says. The cadence of visits differs for everyone. Some patients see him monthly, while others come in more often or less.

In order to take care of his patients, Dr. Hogan has to take care of himself. “Because of what I do for a living, I incorporate a lot of injury prevention exercises into my workouts.

I use a lot of free weights and incorporate balance balls and exercise balls as much as possible. When I’m not kickboxing you can catch me in the gym doing a lot of strength training and stability work.” He, of course, gets regular chiropractic care as well.

New patients typically come in with a primary complaint but notice secondary benefits from their treatment. “Pain, stiffness, and other medical issues that impact quality of life often come on gradually. People who have low-level pain and discomfort usually live with it for so long they stop noticing it. They forget how much better they are supposed to feel.”

In addition to treatment, Dr. Hogan sends patients home with ergonomic advice and tips about strengthening the important muscles that hold the spine and neck in proper alignment. “As long as your shoulder blades are strong and your hips are strong, you should be able to move and do whatever you want to do,” he says. In addition to exercise and proper ergonomics, he recommends a diet low in sugar and inflammatory foods, such as carbohydrates and dairy. “What matters most is lifestyle,” he says. “With fitness, as with diet, you have to educate yourself, and then go on to find healthy things that you really like and enjoy them.”

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FIT DAD

By India Nikotich. Photo by Tindall Stephens.

Runs in the Family Mike Dyer Stays on Course “Running is therapeutic and a great way to decompress at the end of a stressful day.”

San Diego native Mike Dyer began running at six and hasn’t stopped since. Now 50, he’s imparted that same love for fitness to his two sons, Nick, 14, and Sam, 12. The whole family enjoys trail running and taking bucket list runs in exotic locales like the Hoh Rain Forest in Seattle. “When we take vacations, we always find an exciting hike or a trail to go run. It’s an integral part of what we do together as a family,” he says. Mike is currently the Department Chair of Developmental Neurobiology at St. Jude.

The Workout I try to run Monday through Friday, between three and four miles. While the boys are at soccer practice in the afternoon, I might try to squeeze it in. Over the weekend, my wife Victoria and I have to play it by ear, but we normally have the opportunity to take a longer run or throw in a trail run to keep it interesting.

The Simplicity Running is therapeutic and a great way to decompress at the end of a stressful day. I love being outside, too; the hot weather doesn’t bother me, and I’ll even run in the rain. Running is simple. When you travel, all you need are your shoes.

The Inspiration I grew up in a house where everyone was active.

When you see it, rather than being told what to do, it sets a better example. I really love running.

That’s the best thing I can hope for with my kids—they find their passion and stick with it.

The Diet We try to start with fruits and veggies as a foundation. There’s always a basket of fruit sitting out in our house. With kids, it’s snacks that make or break you. If there isn’t something healthy available, they’ll go search for and eat whatever it is they want or can find. There’s a time for treats, but it’s all about moderation.

I’m lucky that my kids have good taste, and they love grilled salmon and chicken especially.

The Work With childhood cancer, there’s obviously no connection to environment. But as you get older, you start to think about longevity and wellbeing.

There’s really strong data about how important it is to keep your cardiovascular system healthy.

Your brain benefits when your muscles are healthy. Quality of life is dependent on your commitment to that. St. Jude does a great job of looking out for the health and wellness of its employees through a variety of initiatives, and it’s nice to be supported in that way.

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FIT DAD

By India Nikotich. Photo by Tindall Stephens.

FAITH & FITNESS Odie Tolbert is All About Health As the owner of personal training company Cardi-O Fitness, 40-year-old Odie Tolbert is serious about helping people be healthy. After 16 years in corporate, Odie quit his job at Verizon to start his company while supporting his daughter Brook and wife April. His passion for healthy living started much earlier, though, when his father was diagnosed with diabetes.

“A history of all sorts of things, like diabetes and cholesterol, led to my father’s passing away, and I want to break that generational curse for me and anyone related to me,” he says. “I was determined not to live and see the same things my dad went through.

I want others to know it’s a lifestyle, it’s not a diet.”

Odie trains one-on-one clients all week at Shabazz Fitness in Cordova, and teaches a boot camp in partnership with Bert Ferguson every Saturday.

The Diet Monday through Saturday, Odie sticks to a strict diet:

no fried foods, no sweets, no pork or beef, water only.

His favorite things to eat are grilled chicken, fish, broccoli, and green beans. Everyone in the Tolbert household eats the same thing, even Brook.

He says, “Fruits and veggies are a must. I also always carry small packages of trail mix, like almonds, cashews, and dates, around with me. I’m very predictable when it comes to what I eat every day.”

But when it’s Sunday, he indulges. “I have a variety of vices,” he says. “Cheesecake Factory pancakes.

Double scoop of cookies and cream in a waffle cone from Baskin Robbins. An A&R barbecue beef sandwich. At the Auntie Annie’s in the Wolfchase Mall, they know me by name. While I’m in line, they say, ‘Just wait eight more minutes,’ so I can get the freshest Cinnamon Sugar pretzel.”

As long as it’s in moderation, Odie believes a “cheat” day is totally acceptable.

“In the household I grew up in, we had to change everything immediately with my father’s diagnosis.

Fast forward, years went by, and I’m still eating the right things, but I had to learn about portion control, serving sizes, and reading labels,” he says. “All of these have come just in the past few years. I hovered over 200 pounds before I changed my portions, and now I hover between 170 and 175.”

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The Workout Odie advocates for high-intensity exercise whenever possible, combining cardio with bodyweight strength training. He values intense, unpredictable regimens that shock the body. Some of his favorites include burpees, knee-ups, sprints, and crunches. His personal workouts take place before his first client (cardio) or after his last of the day (strength), and are usually no longer than 45 minutes.

“I want to focus completely on my clients and don’t want them to feel intimidated or like they have to keep up with me,” he says. “I also love that time to myself to start up and wind down to relieve my stress.”

“As long as it’s in moderation, a ‘cheat’ day is totally acceptable.”

The Motivation Odie’s seven-year-old daughter, Brook, is a huge inspiration for his lifestyle. “She’s always watching what I do,” he says. “We have a treadmill in our kitchen and hearth room, and we do that on purpose so you have to look at it before you go to the fridge and get your sweets. Because she’s so young, we keep little reward foods around the house like fruit snacks, ice cream, Kool-Aid.” He also relies on his faith to maintain balance and discipline in his personal life. “That leads the way on everything. Then I surround myself with good people—encouragers, people who keep me grounded and hold me accountable. I knew personal training was my calling, but I needed my faith and my friends encouraging me before I made the jump.”

FIT DAD

Odie with daughter, Brook

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MEMPHIS FIT

By India Nikotich. Photo by Tindall Stephens.

DISCIPLINED DAD Bodybuilder Jim Clark After a 14-year break, Jim Clark, a father to three, returned to the bodybuilding stage in Tunica at the annual Battle on the Bluff in May. Jim, 38, hadn’t competed since 2005, but it only took him three months to get back into award-winning shape. “I went from the couch to the stage in 90 days and took second place,” he says.

For Jim, it’s less about the end goal and more about the hard work and discipline necessary throughout the process. As a teenager, he joined his high school wrestling team and developed healthy habits and gained knowledge that have stayed with him over the years.

“The wrestling mindset is all about maintaining weight class and manipulating your diet to make weight,” he says. “That hard work and focus on nutrition carried through to everything in my life and instilled a discipline within me to maintain that lifestyle.”

During and after college, Jim competed in bodybuilding but had to take a step back to focus on his family and his career as the Chief Integrator at CoBuilt in Memphis. He has three children: Ella, 13, James, 9, and Wilson, 4. Jim’s return to the stage has required dedication and balance.

“I find myself going through personal trials and needing to find a focus to pull myself through both mentally and physically. I chose this extreme sport and decided to pour myself into the pursuit of it,” Jim says. “There’s no substitute for hard work.”

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In 90 days, Jim went from 205 to 168 pounds and 20% body fat to 6%.

During contest prep, he maintained a strict diet and exercise regimen that incorporated resources from Next Level Fitness training coaches Cindy and Chris Caudy. Jim was exercising three times a day, with two to three hours of cardio and at least one weight training session. His six meals consisted of lean ground turkey and beef, cod fish, baby spinach, and rice, with a breakfast of oatmeal, blueberries, and liquid egg whites for three straight months. He dropped from 20% body fat to 6% in that time.

Post-competition, Jim follows a less stringent diet of clean eating with the overall goal of maintaining muscle mass. He prepares meals ahead of time and cooks for his children separately, allowing them to enjoy classic kid foods like mac and cheese, pizza, and peanut butter and jelly sandwiches.

“I don’t let my dietary choice affect my relationships with other people. If my family wants to eat out, I’ll sit at the table and eat my pre-prepared food while they order off the menu,” he says.

For exercise, Jim is on the elliptical every morning at 4 am and fits in a workout at the gym at his office during lunch. Often Jim works out again after hours at ATC Fitness in Germantown, but if he has his kids, he prioritizes cooking them dinner, doing homework together, and spending time watching a movie or catching up.

“To get it all done, you have to make sacrifices, but ultimately I do not want it to affect their life,” he says. “I want my kids to know that you can complete any challenge you set your mind to. It’s just a matter of want. If you want it, you can have it. You just have to work hard to get there. It’s a lesson I learned early on as a wrestler and have carried with me since.”

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If you have been told you have “bone on bone” arthritis, or that you are headed for joint replacement surgery, stem cell therapy may be a viable alternative for you.

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LendermonSportsMedicine.com 9950 Crooked Creek Dr Collierville, TN 38017

Your mental health is just as important as your physical health

Research Strategies of Memphis provides professional care, health exams, study medications, and close monitoring at no cost for children and adults that experience

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Memphis, TN

21

FIT KID

By Chloe Webster.

Photo by Tindall Stephens.

Vi for

Victory

High school junior Virginia Stuart, who goes

by Vi, is a star on the Briarcrest Christian School’s cross country and track teams, tackling long distances in the fall and short, fast races in the spring.

Far into a stellar season and just one track meet before the regional championships, Vi went down with a hamstring injury during the 3200-meter run this year. This left her two weeks to rehabilitate her leg and continue training for her next opportunity to crush that race. Things didn’t pull together for her, though. During the 3200 at the championship, she wasn’t able to finish because of what was later identified as a sodium deficiency. Physical limitations were stacking up against Vi. Her last chance to prove herself was in the 1600-meter run in two days.

Three years earlier, Vi was a true novice at running. She walked on to the cross country and track teams as a freshman with no expectations, simply hoping to do her best.

She could have eventually wandered back to basketball or soccer, but a sophomore runner

22

took Vi under her wing. Megan Underwood, who now runs for the University of Arkansas, taught her about proper technique, how to push through fatigue, and how to get good times.“ She’s one of the main reasons I am a serious runner today,” Vi credits Megan.

“Running with her during freshman and sophomore year really developed me into the runner I am now.”

Though often confused as being the same, cross country and track are different types of running; training for both during the school year requires dedication. Vi loves the fast competitiveness of track’s shorter distances and the mental challenge of longer races.

“It’s hard to pick a favorite,” she says.

Things revved into gear for Vi when she was a sophomore. Her times dropped dramatically after only running a couple of years. Her coach picked up on her potential and took her training up a notch. If her junior year goes well, Vi hopes to compete in both sports in college. “I just love running. You can do it anytime! I love that as well as the challenge and push—all of it.”

Vi has had to test her limits to get this far.

“My coach always tells me that it’s not my lack of physical strength holding me back; it’s what’s going on in my head.” With her mentor now in college and no longer at her side during races, Vi has had to learn to trust herself. “I feel like I am working three times harder. I want to do better than I did last year.”

It’s been challenging without Megan as a pacer.

“I’ve enjoyed the challenge, though,” Vi says.

“It’s now in my hands to keep going.”

On Thursday afternoon of the regional championship, Vi finally lined up for the 1600-meter run. She knew there was the risk of exacerbating her injury from the prior track meet. This was the moment she had to decide to be a competitor: put it all on the line or fade to the back of the pack. It took less than six minutes to learn what she was made of. Vi crossed the finish line first with a winning time of 5.35 and secured a place at the state championship.

Half marathon runner, outdoor enthusiast, and lover of chai tea, Chloe is an aspiring writer with a passion for living a healthy life. She is currently a sophomore at St. Mary’s Episcopal School and runs on the cross country and track team. She loves her Memphis community and finding new spots to eat, relax, and explore.

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WEEKEND WARRIOR Interview by Hailey Thomas. Photo by Tindall Stephens.

Gretchen Deatherage, Runner 51, Deputy Director of Standardization for the USDA Agricultural Marketing Service Cotton & Tobacco Program, Co-Chair for Mid-South Canines for Veterans, Coach for Memphis Runners Track Club (MRTC) Women’s Run Walk Memphis Program, Coach for MRTC Kids Run Program

BRAGGIN’ RIGHTS: In February 2017, I competed in my first 50K distance race in Ft. Worth, TX. For me, the win was finishing. I never in my wildest dreams saw myself running that far!

BESTIE: My favorite event was the 2014 St. Jude Marathon. It was my first race at the marathon distance, and I finished it with my BFF Judith Glover. Yes, I did cry at the finish, and it was the best feeling ever!

I

f RUNNING:

Running gave me a chance to get out there, be active, and make life-long friends, but my achievements are all mine. No one can finish the race for you. It’s all you, baby!

FITNESS MOTIVATION: The youthful feeling I get from being active motivates me. I realize I’m not 29 anymore, but I am aging gracefully. That’s a good thing.

NEXT CHALLENGE: I am currently training for the Big Butts 50K in July. I had to take the challenge with a name like that. It will be tough with the heat and the trails, but I will give it my best shot.

GO-TO GEAR: I always run with my Spibelt (also known as a fanny pack).

I can carry my phone, fuel, toilet paper, Aleve, or anything else I may need. A sassy girl needs what she needs on long runs!

GET-AWAY: I love going to the beach. The smell of the salty air and the sound of the waves are very relaxing.

BEST EATS: My favorite hangout in Memphis is The Flying Saucer. I love the vast beer selection, and I typically pair it with a Cobb Salad or the Soft Pretzels with Queso. Really, it’s about the beer. I am working towards my first plate on the ceiling.

PASSIONS: I love music. I have played the tuba since I was 13. I played with the Bartlett Community Concert Band for about five years.

INDULGENCE: A new pair of shoes. I love them!

MANTRA: It’s not a race, it’s a journey!

24

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25

WEEKEND WARRIOR Interview by Hailey Thomas. Photo by Tindall Stephens.

Patrick Taylor, Runner & Biker 35, Healthcare Administrator; Volunteer for Mid-South Transplant Foundation, Vanderbilt University Heart Transplant Dept., and Christian Brothers High School

BRAGGIN’ RIGHTS:

FITNESS MOTIVATION:

NEXT RACE:

BEST EATS:

I completed in the 2018 Transplant Games of America in Salt Lake City. I won a Bronze medal in the 400 meter and a Silver medal in the 4x100-meter relay.

After receiving a heart transplant, every day I am motivated to get out and train so not to take for granted the gift that was given to me.

Hundreds of people die that were not as lucky to receive this gift.

I am participating in the M Town race series with Zoom through the Zoo and biking in Ride for Life.

My goal is to run the St. Jude Half Marathon in December.

Southern Social. I love their Sea Bass.

MOST MEMORABLE:

My must-have gadget is my Apple watch. I like to track my runs and also be connected in case there is any kind of issue while I am out running. I also like having the ability to run without my phone since the watch is cellular.

OBSTACLE COURSE: On February 10, 2016 I received a heart transplant at Vanderbilt University Medical Center in Nashville. Recovering from this was the most psychologically and physically demanding thing I have ever done in my life.

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The most memorable event would have to be the Transplant Games of America in 2018. The event that stands out most is the 4x100 relay.

I placed second with my team. It was amazing to compete with a team completely made up of organ transplant recipients.

GO-TO GEAR:

INSPIRATION: When I found out I was going to need a heart transplant, I was understandably very scared and sad. My mother-in-law sent me the song “Three Little Birds” by Bob Marley. She also framed a picture of the lyrics, “Don’t worry about a thing, ‘cause every little thing gonna be all right.” This helped me so much during the really hard times before and after my operation.

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27

SPEC I A L PR O M OT I O N

Freedom From Back Pain If you compete in a sport or exercise long enough, the odds are you will eventually endure back discomfort. Whether it’s distance running, golf, weightlifting, or standing and lifting at work, back pain can sidetrack you from staying in shape and reaching your goals. Pain, weakness, and numbness may often be the result of disc problems in your spine.

A revolutionary type of minimally invasive spine surgery offered at Campbell Clinic is benefiting patients around the Mid-South who suffer from these problems.

Endoscopic spine surgery is a new procedure that allows a surgeon to access a herniated disc through a series of small ports placed in an incision smaller than what would be necessary for a traditional approach. Through these ports, a physician uses small tools to cut and extract problematic tissue. By using this technique, a surgeon can visualize the damaged part of your spine while disrupting less tissue during surgery, allowing you to recover quickly and get back to the things you love.

As with any procedure performed on a same-day, outpatient basis, endoscopic spine surgery has a host of clinical benefits for the patient.

Those include: • A much smaller incision than normal, resulting in fewer limitations after surgery • L imited amount of blood loss compared to lengthier, in-patient procedures • Better management of pain before, during, and after the surgery • Preservation of spinal mobility • Significantly lower risk of surgical complications • Less disruption of surrounding muscle and tissue • A faster return to exercise and work • And of course, the convenience of same-day surgery!

During the procedure, patients are consciously sedated to ensure comfort and to assist the surgeon with guidance around local nerve tissue based on immediate sensation. After the surgery, low-dosage medication is administered to aid in pain control and eliminate any memory of the procedure.

While not all patients are candidates for outpatient surgery, many are eligible to have same-day surgery so that they may recover in the privacy and comfort of their own home. Despite the normal soreness associated with surgery, patients typically report immediate relief post-operatively from the symptoms associated with herniated discs such as weakness, numbness, incontinence, and pain.

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Dr. Ray Gardocki is a spine surgeon at Campbell Clinic Spine Center in Cordova. He is the first and only physician in the region to be trained in the endoscopic spine approach. For more information about endoscopic spine surgery, or to schedule an appointment, call 901.507.7656.

29

FOOD+NUTRITION Recipe & Photos by Andrea LeTard

Pork Rind BBQ Nachos BBQ Nachos are a Memphis staple—especially during Redbirds season, Father’s Day, and summer festivals.

Here’s a way to make them at home while cutting the carbs. Replacing chips with pork rinds and getting premade pulled pork from your favorite barbeque restaurant or in the freezer section of the grocery store means you have yourself a simple, delicious meal or snack.

Ingredients q 2 (5 oz) bags BBQ pork rinds q 6 cups of your favorite local pulled pork – warmed q 8 oz grated cheddar cheese q 1 cup barbecue sauce q 2 jalapeños - sliced into rounds (optional) Spread out the pork rinds on a large platter. Top them evenly with warmed pulled pork. Sprinkle on the cheese and drizzle the barbecue sauce evenly over the top. Add as much or little of these as you like! For a little spice, add sliced jalapeños. Serve family style immediately so the rinds stay crispy.

Reginelli Recommends: Yes Way Rosé The perfect shade of peachy pink, Yes Way Rosé is a Grenache-based blend made in the South of France. It pairs deliciously with seafood and spicy foods like BBQ Pork Rind Nachos with jalapeños!

Serve it to dad on his special day. $13.99 See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits.

Pyramidwines.com, 901.578.2773.

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Andrea LeTard is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Her recipes are “next-generation southern”—fun and fundamentally southern with a modern twist. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.

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FOOD

To Fit Your

HEALTHY Sophisticated Food In CASUAL Atmosphere.

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Lifestyle

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.

6641 Poplar Ave Suite #106 Germantown

901.552.5604 31

FOOD+NUTRITION

By Blair Mize, MS, RDN, CSSD, LDN

Why You Should Cleanse Your Life of Detoxes When it comes to food these days, “cleanliness” is next to godliness. However, definitions of clean eating widely vary.

Cleanses and detoxes can be associated with removing “impure” foods, improving health, eliminating environmental toxins, rebooting metabolism, or promoting weight loss. They are often seen as a way to jumpstart “clean eating.”

A detox or cleanse is generally a short-term dietary intervention that may involve some combination of fasting, juicing, eliminating certain ingredients or food groups, adhering to strict dietary regimens, or consuming various herbs, teas, and supplements.

Before considering a cleanse or debating a detox, read this:

On metabolism and weight loss…

Losing weight through detoxing is possible, but beware! Most cleanses are low in calories and protein which can lead to loss of muscle. Without adequate calories, the body begins to conserve energy, slowing metabolism and becoming more efficient with less food. Once the detox ends, there is a high chance of regaining any lost weight.

On nutritional value…

Detox plans essentially starve the body of the fuel it needs and rarely provide any solid evidence for why foods are considered toxic. The headaches, anxiety, dizziness, nausea, fatigue, and confusion a person feels in the name of cleansing are not the effects of “toxins” leaving the system.

Those are natural consequences of inadequate consumption of energy (calories) and nutrients.

On removing impure foods and environmental toxins…

There are behaviors that can either support or inhibit the amazing system that rids the bodies of toxins, but unless a disease or disorder is preventing certain parts of the body from doing their jobs, organs are self-cleaning and function just fine. The kidneys, liver, lungs, skin, and digestive tract filter and remove toxins from the body without our intervention or micromanaging! When interfering with the body’s natural processes through cleansing, there’s the risk of poor blood sugar control, altered electrolyte levels, and other medical complications. Cleansing is especially risky for those with diabetes, heart problems, kidney disorders, and an eating disorder history, as well as women who are pregnant or nursing.

On jumpstarting healthier food choices…

Cleanses and detoxes require deprivation. Deprivation often leads to preoccupation with food and can set the stage for overeating or even binging. Feeling desperate for a reset? Rather than impulsively starting a detox, take a deep breath, slow down, and simply start by re-evaluating the overall structure and balance of your daily eating habits. A nutritionist can guide you toward a positive and sustainable relationship with food that supports overall wellbeing.

On mental and emotional health…

Food-related decisions are not purely based on physiological needs, so consider the full impact of cleanses and detoxes on physical, mental, and emotional health. Is detoxing going to lead you to greater peace with food or make you hyper-vigilant or ashamed about food choices? Will cleansing positively impact your quality of life? Does it align with your values? What do you gain, miss, or lose while adhering to rigid dietary regimens? Is it worth it? If so, for how long?

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Blair Mize, MS, RDN, CSSD, LDN is co-owner of Memphis Nutrition Group, a nutrition & lifestyle counseling practice operated by registered & licensed dietitians/nutritionists. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food. For more information call Memphis Nutrition Group at 901.343.6146 or visit www.MemphisNutritionGroup.com.

Rather than letting detoxes clean out your wallet, distract you from life, and disconnect your mind and body, choose to dedicate your precious time, attention, and resources to things that actually demand careful attention on a daily basis while adopting a relaxed way of eating that tastes and feels good!

NEW

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FOOD+NUTRITION

By Kate Lyman

Chili Lime Watermelon Salad As the temperature heats up, there is nothing more satisfying than a sweet, ripe watermelon.

This salad is packed with flavor and only takes minutes to prepare. Enjoy it for a barbecue, as a side at dinner, or as a poolside snack!

What You Need: q 5 cups watermelon in bite-sized cubes (700g) q 1 1/2 cups blueberries (200g) q 1 /2 cup crumbled feta cheese (60g) q 1 tsp honey (10g) q J uice from 2 limes q F inely chopped mint leaves q T rader Joe’s Chili Lime seasoning (sub with Tajin seasoning or chili powder and salt)

What To Do: Place watermelon cubes and blueberries in a large bowl. Stir in honey, lime juice, and chopped mint.

Season mixture with Chili Lime seasoning to taste. Once fruit is evenly coated, gently fold in crumbled feta.

Garnish with extra chopped mint.

Prep time: 10 minutes Servings: 5 large (about 200 grams) Calories: 114 Protein: 4g Fat: 2g Carbohydrates: 20g

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Kate Lyman, MPH, CHES is a nutrition coach who believes in ditching restrictive diet rules and building flexible eating habits so that you can eat the foods you enjoy while still working towards your aesthetic, performance, and health-related goals. She provides individual and corporate nutrition coaching and creates resources that can help anyone improve their diet. Find her cookbooks, nutrition guides, and other resources at katelymannutrition.com or on follow along at @klnutrition.

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EVENTS CALENDAR

JUNE EVENTS 6/1/19 Thunder in the Forest Tri/Du

6/8/19 Orion 5K (formerly Gibson Guitar 5k)

Millington, TN

Memphis, TN

For races details go to racesonline.com

6/22/19 Save Our Fathers Men’s Health Awareness Festival and 5K Memphis, TN

6/1/19 Outdoors, Inc. Canoe and Kayak Race Memphis, TN

6/15/19 Memphis Farmers Market Crop Hop 5k Memphis, TN

6/2/19 The Navy 10 Nautical Miler

6/15/19 Miles for Memphis 5K

Millington, TN

Memphis, TN

6/2/19 Kids RUN365 - 2019 Collierville Summer Session Collierville, TN

6/15/19 Mutt Strut 5K Millington, TN

6/22/19 Love Well 5K Memphis, TN

6/5/19 Kids RUN365 - 2019 Germantown Summer Session Germantown, TN 6/8/19 Beer & Bagel Run - Tennessee Memphis, TN 6/8/19 Mighty Guy Little Tri Hernando, MS

6/15/19 St. Jude Big River Ride Memphis, TN 6/15/19 High Cotton Brewing Co 1-mile Beer Run Memphis, TN 6/22/19 Scott Street Ergathlon

6/23/19 Mid-South Transplant Foundation Ride for Life Memphis, TN 6/23/19 Food Allergy Alliance of the Mid-South 2nd Annual Virtual 5K Memphis, TN 6/29/19 The Hagar Center 5k Fun Run Memphis, TN 7/3/19 Memphis Stars and Stripes 5K Memphis, TN

Memphis, TN

Race Directors, Reach Runners! Call Hailey at 901.335.6005 to Reserve Your Race Ad today!

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VOTED BEST FARMERS MARKET

34rd Heat Wave Triathlon | June 1 | 7am 1/2 mile swim, 27 mile bike, 10K run – bike the Natchez Trace Parkway and run the multipurpose trail, Ridgeland, MS Great swag, T-shirt, post race lunch with local artist pottery awards Register at: runsignup.com

HERNANDO

FARMERS MARKET American Farmland Trust’s

#13 Most Celebrated Market in the Nation & #1 Market in Mississippi!

It’s truly “A Fresh, Local Experience” at Hernando Farmers Market

2535 Highway 51 S, Hernando, MS 38632 • 662-429-9092

Every Saturday | 8 am until 1 pm April 27 – October 26

4th Annual Annie Oakley & Buffalo Bill Wild West Triathlon Super Sprint and Sprint Triathlon Races All women’s triathlons and all men’s triathlons Super Sprint – 1/4 mile swim, 8 mile bike, 2 mile run Sprint – 1/2 mile swim, 16 mile bike, 4 mile run 2 bikes and gear giveaway for race finisher female and male June 22 | 6:30am – Shelby Farms, Memphis, TN Register at: runsignup.com

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Keep Your Dog As Active As You!

30th Annual Dragon Fly Triathlon

For more information call 901.276.3210 or email katie@dogsrulememphis.com

August 24

1/2 mile swim, 18 mile bike, 4 mile run Sardis, MS 37

04.27.19

PHOTO FINISH

THE CIVIL RIGHTS RACE SERIES MEMPHIS 5K On April 4, 1968, Martin Luther King Jr. was assassinated at Lorraine Motel in Memphis, TN. This race commemorated this tragic moment in history.

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1. Jon Boyd and Audra Gray

6. Katrina Burns

2. Heather Allen, Teal Clark, and Sarah Lillo

7. Joel Webley, Julie Webley, and Zion Webley

3. Millie Jackson, Mona Morgan, and Maurisha Porter

8. Mandy Meadors and Hallie Cody

4. Almetria Tuner

10. Jackie Nesbit, Kim Gibson, and Toni Fleming

5. Tiffany Thompson

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9. Robert Johnson and Amanda Johnson Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com

05.04.19

PHOTO FINISH

CINCO DE MOE’S 5K Benefiting YMCA of Memphis and Midsouth

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1. Britney Sanders and Adam Morris

6. Julia Jaromirski

2. Jared Montegut and Alexandra Demartini

7. Jill Thelen

3. Micheal Benson

8. Maggie Mitchell

4. Jamal Knowles

9. Michelle ABT and Scott Pritchett

5. Don Rautine

10. Bonnie Sauls

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Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com

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05.04.19

PHOTO FINISH

COURAGE 5K

Benefiting The Courage Thru Cancer organization

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1. Laura Smith and Jeany Dionne

6. Angela Norris

2. Blair Sudduth and Camille Sudduth

7. Abby Phillips

3. Valerie Meitzler and Cindy Mcgehe

8. Jonnie Powers and Katy Yates

4. Genna Dattel

9. Susan Mascolino and Margaret Griffith

5. Lauren Wiener

10. Keri Burnette, Jordon Walker, and Krista Martin

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Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com

Internal Medicine and Multispecialty Clinic • Cardiology • Endocrinology • Infectious Disease

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EAST CAMPUS

• Pain Medicine • Rheumatology • Wound Care

Gynecology and Menopause Care Physical Therapy and Rehabilitation Fertility and IVF Urology and Urogynecology On-site Pharmacy and Imaging Center Online scheduling and same-day appointments

REGIONAL ONE HEALTH EAST CAMPUS

Schedule online at

RegionalOneHealth.org/East Or call 901.515.EAST

Regional One Health East Campus 6555 Quince Road | Memphis, TN 38119

Located at the Kirby Exit of 385