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We know health and safety are on everyone’s mind right now. One of the best things you can do to stay well is to see your primary care provider. Regular care helps you manage chronic conditions and prevent problems before they become serious. Call Regional One Health today for an appointment. We’re making it safe and easy to get exceptional care, because your health is essential.
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H+F OCT
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20 25 Years and Running Strong Publisher Amy Goode amygfitness@comcast.net 901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Laurenne Hom Contributing Writers Lucy Harrison Alexandra McCray Morgan Stritzinger Kelsey Lawrence Graphic Design Brian Williams Photographers Tindall Stephens Kim Thomas
ON THE COVER
18 Lisa Street, NP on All Things Beauty
20 Shawandra Ford, Bringing Yoga to All 22 Liz Brock, Surviving Chemo While 24
Pregnant
Jessica’s Journey to the Tokyo Olympics
LIVING WELL
10 Inflammatory Bowel Disease vs. Irritable Bowel Syndrome
12 Maintaining Healthy Habits this Fall 14 5 Things You Should Know About Your Pelvic Floor
LIFESTYLE 2
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Your Memphis Fall Bucket List
FOOD+ NUTRITION
26 28 30 32 34
Dill Smashed Potatoes Autumn Salad Kick-Off Chicken Meatballs What to Eat for Breast Cancer Healthy Fall Recipes
COACH’S CORNER
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How to Workout with Cancer
IN EVERY ISSUE
6 Editors’ Picks 8 Fit News 38 Weekend Warriors:
– Megan McDaniel, Runner – Craig Conley, Triathlete
42 Trainer Spotlight: Andrew Diamond
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 © 2021.
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Cover photography by Tindall Stephens. Special thanks to Elmwood Cemetery.
Read us online at Memphishealthandfitness.com
NOV. 5-7
NOV. 5-7 5-7 NOV.
on Memphis Grizzline Performance • Zumba with David IVIV&& Scavenger •Hunt with Envision Memphis • Grizzline Performance • Zumba withQuarles David Quarles ith Candace/Yoga Kickback • Elmwood Cemetery Tree Walking Tour DJ John Best • Flow Yoga with Candace/Yoga Kickback • Elmwood Cemetery Tree Walking Tour Dance Link • Mighty Viewing • Cat’s Ballroom - Swing Dancing! Line Dancing with 901 Lights Line Dance Link • Mighty Lights Viewing • Cat’s Ballroom - Swing Dancing! Scavenger Hunt with Envision Memphis • Grizzline Performance • Zumba with David Quarles IV & Hunt with Envision Memphis • Grizzline Performance • Zumba with David Quarles IV & BestScavenger and by Skater Hotties! • •Sunset Yoga with Bridget Sunday Skate DJ John Best and Performance by Skater Hotties! • Sunset Yoga with Bridget DJ JohnPerformance Best •with Flow Yoga with Candace/Yoga Kickback Elmwood Cemetery Tree Walking Tour DJ John BestMusic •with Flow901 Yoga Candace/Yoga Kickback • Elmwood Walking Tour Line Dancing Line Dance Link • Mighty Lights Viewing • Cat’sCemetery Ballroom -Tree Swing Dancing! Live atwith Wiseacre Live Music at Wiseacre
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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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Laurenne Hom |
Editor in Chief
Laurenne is a full-time editor and freelance Sr writer who loves to spend time outside with her (great big fluffy) dog. Surfing, cycling, and pilates are her favorite ways to stay fit when she can pull herself away from work. She’s always up for something deep fried.
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Tindall Stephens |
Photographer
Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She is a super busy mom of three teenagers,wife of a Memphis firefighter/Paramedic, and entertainer of two boston terriers …among running a full time photography business. Tindallfarmerphotography.com
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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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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 4
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Alexandra McCray |
Contributing Writer
Alexandra is a passionate freelance writer and marketing communications professional. When she isn’t glued to a keyboard, her pastimes include pursuing her only bucket list item of seeing all seven continents (of which she has already been to five!), attending kick-butt workout classes, and trying new recipes.
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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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Morgan Stritzinger |
Contributing Writer
Morgan is a freelance writer, yoga teacher, and marketing professional. She is from the sweetest place on earth, Hershey, Pa. 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.
EDITORS’ PICKS
Ready your grocery baskets! These are our top Trader Joe’s seasonal Fall products to start Autumn off right. Pumpkin Rolls Apple Cinnamon Oatmeal Bites Spiced Pumpkin Madeleine Cookies Butternut Squash Mac & Cheese Autumnal Harvest Creamy Pasta Sauce
Opt For A Healthier Halloween Candy binges are good for…no one but dentists and the candy companies. Consider these alternatives that won’t leave kiddos in a sugar crash.
Non-Edible Treats • Bubbles
• Glow bracelets
• Stickers
• Bouncy balls
Treat Alternatives • Honey sticks
• Spooky fruit snacks
• Popcorn packs
• Fruit tape
Relax Your Way Into the Season It seems like as soon as the leaves start turning, it’s suddenly the holidays and the hectic end-of-year rush. This is the time to create good self-care habits and lean into a routine. But for when you just need to cut all the noise, treat yourself to a Floatation Rest. Restrictive Environmental Stimulation Therapy puts you in warm, salty water, giving you a weightless sensation, and strips away all the noise and distractions so you can have a deeply meditative experience. The body can relax and do its own natural healing work. This service is offered by Neurosource in Cordova. For more info, visit Neurosource.com.
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Protect yourself and those around you. Get Vaccinated!
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431 S. Highland Suite 115 Memphis, TN 38111 crosstowndentist.com • 901.512.5321
FIT NEWS
Fieldaze—An Outdoor-Focused Festival— is Coming This November Fieldaze, presented by Discover Memphis Naturally, is happening in Downtown Memphis on November 5-7, 2021. The inaugural outdoors-focused festival weekend is a three-day experience with headlining events that feature competitive running, paddling, and cycling events around Downtown Memphis.
• 5th annual Peer Power BRX Half Marathon and 5K (Sat morn) • Outdoors Inc. Grit & Grind Gravel Grinder (Sun morn) • Huzzah! On the Harbor Kayak Race (Sat afternoon) It’s being held in partnership with the Downtown Memphis Commission, Memphis Tourism, Wiseacre Brewing Company, Hyatt Centric Beale Street, and over a dozen organizations. The festival-style itinerary pairs existing signature outdoor events with new and reimagined fitness, dining, and entertainment programs—coinciding with the final days of Downtown Dining Week. Fieldaze’s growing weekend itinerary also offers free Zumba, yoga, scavenger hunt fitness, and line dancing in Handy Park. Wiseacre Brewing Company’s Downtown location will serve as the “home base” with a Friday welcome party, Memphis Grizzlies watch party with DJ John Best open to the public, and a Sunday brunch.
To… – Find more event details – Register for a headliner event – L earn more about room rate discount at Hyatt Centric Beale Street – Add your event to the lineup …visit Discovermemphisnaturally.com/fieldaze
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LIVING WELL By Leonard Baidoo, MD
Inflammatory Bowel Disease vs. Irritable Bowel Syndrome Abdominal pain, diarrhea, and general malaise are all unpleasant and worrisome symptoms associated with Inflammatory Bowel Disease (IBD) and Irritable Bowel Syndrome (IBS). However, these two conditions are not the same, and it’s important to get an accurate diagnosis to get effective treatment. The two are often confused and it can be difficult to make the distinction; however, the conditions have different causes, which means they are treated differently. Physicians use lab work, colonoscopy, and imaging to reach a diagnosis. From there, treatment options vary based on the diagnosis and severity.
Inflammatory Bowel Disease (IBD)
Irritable Bowel Syndrome (IBS)
IBD is a structural disease, so symptoms are caused by physical damage to the bowel like chronic inflammation or ulcers.
IBS is a functional disease, meaning it is not caused by physical damage. It can be linked to issues like colon sensitivity, stress, anxiety, and depression.
Patients with IBD will likely notice blood mixed into the stool or a stool that looks black. See a doctor right away if this occurs because blood in the stool is never normal.
IBS patients predominantly experience diarrhea or constipation or diarrhea alternating with constipation, but they will not have blood in their stool. They may also feel bloated or gassy, and their pain typically feels like cramping in the lower abdomen.
IBD patients can also have fever or inflammation in their joints or eyes and develop skin rashes. For IBD, there are a number of medications available. Some IBD patients also benefit from surgery if medications don’t work or they develop a complication, like scarring from ulcers or a stricture in the bowel. Typically, these surgeries are done laparoscopically, which means smaller incisions and an easier recovery.
There are medications approved specifically for IBS, and some patients benefit from anti-anxiety medication or antidepressants, medications that treat their symptoms, dietary modifications, and therapy to identify and challenge negative thinking patterns and behaviors which may be causing difficulties.
Bottom line, it’s important to get proper treatment for the symptoms of IBD and IBS. These conditions typically happen when patients are younger, and can have a major impact on quality of life if not treated appropriately and in a timely manner. We help patients manage their condition, so their symptoms don’t cause them to miss out on the things they want to do. A disease should not control your life.
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Leonard Baidoo, MD is a gastroenterologist at Regional One Health and world-renowned leader in the treatment of IBD, which includes Crohn’s disease and ulcerative colitis. For an appointment, call 901.545.6969.
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LIVING WELL Jennifer Bell
Maintaining Healthy Habits Into the Fall Weather always has a way of either boosting people’s mood or bringing in a dull spirit. Most significantly, it’s normal for people to stay put more during the colder seasons than in the warmer months. As autumn ushers in, people will spend more time inside and less time being active. However, it’s essential not to fall off from the healthy habits you used in the summer amid these weather changes. Here are some healthy habits you can continue with during the fall:
Keep Hydrating People are more water conscious when the temp and humidity are high. But it’s important to note that a drop in temperature doesn’t translate to less need for hydration. Your body relies on water for the much-needed boost during normal body metabolism processes. Keep your refillable water bottle around to help maintain your water intake and limit you from reaching out for unhealthy beverages.
Stick to Your Workout Routine It’s tempting to fall into indulgent eating habits during this season, so maintaining a workout routine is essential. And as tempting as it is to snuggle up on the sofa instead when it gets cold, it’s important to keep up some physical activity. You don’t have to cling to a strict fitness routine to sustain your health. Switch things up to make them more enjoyable and to make sure it continues to work for you. Check out online fitness challenges or grab an exercise buddy to keep up the momentum. Letting things really get out of control during the holidays could mean that your New Year’s resolution might include looking into weight loss surgery. 12
Keep Eating Healthy With the holidays fast approaching, the likelihood of shifting to unhealthy comfort foods is relatively high. However, there are many low-carb seasonal food options like vegetable soups made from pumpkin or Brussel sprouts which you can include in your daily meals. Also, there are plenty of fruits like apples and citrus. As you enjoy your comfort holiday foods, be mindful of portion size to stay healthy.
Stick to Your Sleep Routine Sleep is one of the things that many people take for granted. Seven hours a night does a lot of good for the body. If you’re having trouble falling asleep, consider developing a healthy night routine that will help you sleep better.
Apply Your Sunscreen While the sun isn’t as bright, it’s important to stay on top of protecting your skin from UV rays. Your skin is the largest external organ of the body; it helps in various body-regulatory processes and shields you against other external elements. It deserves protection and care. Keep a broadspectrum sunscreen handy, and cover yourself with long pants, long sleeves, a hat, and sunglasses through fall and winter.
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LIVING WELL By Amy Moses, PT, DPT, OMT
5 Things Everyone Should Know About the Pelvic Floor 1. E veryone has a pelvic floor and should see a pelvic health physical therapist when issues occur Common Pelvic Floor Issues For Women
Common Pelvic Floor Issues For Men
Common Pelvic Floor Issues For Children
– Urinary and bowel symptoms
– L ow back or hip pain
– C onstipation
– Hip, back, or pelvic pain
– S ciatica
– U rinary issues
– Period pain
– P rostate issues
> D elayed bedwetting
– Sexual pain or issues
– E rectile dysfunction
> D aytime leaking
– F ertility, pregnancy, or postpartum issues
– S exual issues – I ncontinence
– Menopause issues The largest increase of pelvic floor issues is in the female teen and young 20s population. Many young girls are experiencing period pain and urinary incontinence with sports, jumping, tumbling, or giggling. Many are missing school, events, and sports and are often dealing with the psychological impact as well. For children, it can impact confidence, social participation, and school attendance.
2. Periods should NOT be painful
3. Leaking is not normal
Pain with periods is almost always a sign that the pelvic floor needs attention. Period cramps are often just that—muscle cramps. If the pelvic floor is on throughout the month in a heightened state of tension, a period can feel like boot camp for the pelvic floor. Many women find themselves experiencing intense cramping in their pelvis, abdomen, legs, or low back when on their cycle.
When people hear pelvic floor, they often think urinary leaking and believe it’s just part of life and aging. If any other part of the body started malfunctioning like your mouth started drooling, your knee stopped bending or your hand stopped gripping, you would address this with physical therapy. The bladder and rectum are no different. If the bladder or rectum starts leaking or not waiting to get to the toilet, they are just as worthy of care. Leaking should never be considered normal at any age or for any sex. This is often a symptom of an imbalance in the pelvic floor and always deserves assessment and treatment by a pelvic floor physical therapist. (And this does not always mean you need to do more Kegels!)
There can also be contributing factors like nutrition issues, endometriosis, PCOS, or other issues affecting period cramps. Even with those, releasing the baseline tension in the muscular system can drastically decrease the cramping, discomfort, heaviness, or throbbing that so many women experience every month with their period or with ovulation. 14
LIVING WELL
4. S ex shouldn’t be painful for women. Ever. Period.
Enjoy ReliefLifefor Without Limitations marathon pain
Many women experience pain with penetration, and this is always a sign that pelvic PT is needed without question. The pelvic floor is a multi-layered, dynamic, neuromuscular system, and if there is an imbalance in this system for any reason, the body can tense up to protect at a subconscious level even in moments when intimacy is wanted and desired. This includes first-timers, postpartum, perimenopause, and post menopause. Pain anywhere in the body is a sign that care is needed and the pelvic floor is not the exception—at any age.
5. O verall pelvic health and preemptive care More men and women are experiencing cancers and issues in the pelvic organs and region. Keeping the pelvic muscles mobile and strong helps with blood flow to the organs; blood pressure modulation; hormone balancing; and lymphatic clearing around the uterus, bladder, prostate, and ovaries. Keeping the tissues moving around the rectum helps the body easily and quickly remove waste and toxins, which can prevent rectal issues, disease, and even hemorrhoids. When people start seeing pelvic health as an essential aspect of wellness, there will be a shift in how you feel about your body and its capabilities as you age. Pelvic floor issues can no longer be brushed aside as a normal aspect of life. Advocate for your health, your future, and your pelvic floor. Your body deserves this care.
Amy Moses, PT, DPT, OMT is the co-founder and co-owner of MOJO Pelvic Health headquartered in Memphis. She is passionate about raising awareness about pelvic health issues and providing access to care through mentoring and training other Pelvic Health Physical Therapists so that more people can have access to affordable and accessible care. MOJO has offices in Midtown, Germantown, Southaven, Jonesboro, and Jackson, MS. Visit MOJOph.com or follow them on Instagram and Facebook @mojopelvichealth. Contact amy@MOJOph.com.
Health is Vital to Living Life to its Fullest.
It’s hard to be happy – or active – when you hurt.Well-Being Our orthopedic the skill Your is specialists Our Top have Priority. and experience to get you moving pain-free in Our experienced physicians specialize no time. We also offer a full range of orthopedic inprocedures Orthopedics, Physical Therapy & for knees, hips, shoulders and ankles. Sports Medicine. Skilled physical therapists will help you recover more quicklyon so that youFeet won’t Again miss any of those Get Back Your special moments.
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LIFEST YLE By Denise Parnell
Your Memphis Fall Bucket List Cooler weather, outdoor concerts, and comfort food are just a few of the things to indulge in this fall! Check out the list below for a rundown of fall activities to make the most of the season.
Hit a Festival (or two) Celebrate brews, brunch, artisanal cheeses, music, and more at one of many festivals:
> C ooper Young Beer Festival: October 9 > B rewfest & Brunchfest: October 16–17 > C raft Food & Wine Festival: November 21
Bike, Walk, or Run Big River Crossing Get in a good sweat session while taking in the views of the mighty Mississippi at Big River Crossing. Mild temperatures and relief from the harsh humid summers make this an even more tempting option. If you are lucky, you might catch a breeze while making your way across the bridge.
Patio Perch The Memphis food scene is booming with amazing offers from old favorites and so many incredible new restaurants. We have also seen a huge increase in patio options that make it even easier to grab a friend and dine al fresco. A few suggestions:
> Barware > Salt | Soy > Wiseacre – Downtown > City Silo – Germantown > Hen House
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Take an Outdoor Fitness Class
Eat Your Veggies
Tired of having your dog watch you sweat in the living room? Get some fresh air and fresh perspective at an outdoor fitness class. And what’s better than an outdoor class? A free one! Up your barre, cardio circuit, or bodyweight strength at a Sweat the Greenway class with the Wolf River Conservancy or practice your downward dog at Yoga on the River with the Downtown Memphis Commission.
Hearty dishes might be the center of meals during the fall, but that’s no excuse to miss out on fresh, in-season vegetables. Bring a tote and get ready to meet your local growers at the Cooper Young Farmers Market and Memphis Farmers Market. Both run through October.
Cheer on the Memphis 901 FC We as a city love nothing more than supporting our home team and showing our Memphis pride. Grab a 901 FC scarf, hat, and shirt and head downtown to AutoZone Park to cheer on our very own professional soccer team. Catch home games through October.
Dance the Night Away at an Outdoor Concert Who can think about Memphis without thinking about music? Performances are always happening around the city, but fall brings the fun of outdoor concerts and shows. Catch one during the Orion Free Music Concert Series at Levitt Shell or check the schedule to see who will be playing at the recently constructed The Grove at GPAC.
Denise Parnell encourages women to add bits of luxury to their daily lives at every budget through her top-voted travel and lifestyle blog, The Elle Aesthetic, where she shares lifestyle tips, beauty product reviews, and boutique travel guides. Follow her @the.elle.aesthetic on Instagram for daily content and visit TheElleAesthic.com for more.
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BEAUT Y
THE GLOW
QUEEN Lisa Street, Nurse Practitioner and owner of Glo Medical Aesthetics in Midtown, gives us her tips on how she stays gorgeous year-round, as well as insider knowledge on how to choose the best treatments to look and feel your best. How do you stay fit? Pilates, Dance & Yoga! These 3 activities really support the mind body connection while strengthening & toning. My favorite places are Core Collective on Broad and Mind Body Haus in Midtown. I follow a mostly plant based diet as well as staying hydrated! I also take supplements to strengthen my immune system and replenish amino acids and trace minerals to support overall cell functioning.
What is retinol and do I need it? Retinol is a form of vitamin A, which increases cell turnover and stimulates collagen synthesis. Prescription strength (or medical grade) retinol is much stronger than the ones found in drugstores or the ones you buy from your neighbor. It’s a must for skin over 40 because cell turnover rate slows with age. 18
By Amy Goode Photo by Tindall Stephens
BE AUT Y
What are the different types of dermal fillers?
How do I get rid of cellulite?
Juvederm, Restylane, RHA Fillers, and Versa are all hyaluronic acid fillers. These are the closest to actual human hyaluronic acid that occurs naturally in the body. They are the most widely used fillers because they can be dissolved immediately if vascular issues arise or bad technique was used resulting in undesirable results.
Emtone is a medical device that treats cellulite by delivering both thermal and mechanical energy to the affected areas. Treatment time varies per area with little to no discomfort or downtime. Most patients say it feels like a massage!
Radiesse is Calcium Hydroxyapatite Filler which is a mineral based filler that works by stimulating fibroblasts to increase collagen in tissue. This filler is ideal for deep placement and hyperdiluted to be used in body treatments for skin tone and volume. ie BBL (Brazilian Butt Lift)! Sculptra is a poly-L-lactic acid filler (PLLA) illicits an inflammatory response resulting in collagen deposition and is indicated in facial lipoatrophy (fat loss in face).
What is your favorite medical aesthetic treatment? Our PRP AKA “Vampire Facial” combines the benefits of microneedling while using growth factors from your own blood to restore the collagen and elastin we loose as we age. This treatment will improve the appearance of wrinkles, scars, sun damage, and even dark circles under eyes.
My Go-To Supplements: – – – – – –
N utrafol (contains trace minerals and amino acids) S kinade (loads of B vitamins & anti-inflammatory MSM) V itamin D M agnesium V itamin C W eekly Glutathione & B12 shots
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MEMPHIS FIT
By Alexandra McCray Photo by Tindall Stephens
Shawandra Ford is Bringing Yoga to All
Pictured left to right: A.J Robinson, Senior; Tamari Gilmore, Senior; Shawandra Ford; Demario Smith, Junior Not pictured: Coach Rodney Saulsberry Jr. 20
To book a session or learn more, visit Brwnsknyoga.com
MEMPHIS FIT
When Shawandra Ford, 42, found yoga, it wasn’t the first time she’d fallen in love. Initially, it was Zumba. “I bought the skirt, and I was doing my little Zumba thing. I was like, ‘I’m gonna get my certification!’ — I didn’t,” she recalls. Then it was Pilates. “I bought the reformer and everything,” she says. But neither clicked with her the way yoga did, especially since she discovered it while grieving the loss of her mother.
Growth On and Off the Mat She took her first class in 2013 at Life Time Fitness. Shawandra connected deeply with the signature sequences and repetitive nature of the Ashtanga style. The flow made sense and felt natural, but her practice has continued to teach Shawandra incredible lessons. Getting swept up in the world around her and not knowing how to concentrate on and foster her own inner peace and joy caused Shawandra to make choices she wishes she hadn’t. “I think as a kid, because of my circumstances, I didn’t know what it was like to protect my boundaries,” she explains. Realizing how critical it is to learn meditation and tune out the noise is what led Shawandra to find her path. The former longtime Shelby County Schools administrator saw a serious need in neighborhoods where students don’t have access to the same resources as those who attend private or suburban schools. “The focus tends to be more so on academics, but what happens when our students can’t self-regulate?” Shawandra says.
Reaching the Next Generation
themselves because they think other kids will laugh,” she says. “I explain to them how you see yourself is how others will see you. If you feel like you’re toxic or anything negative, that’s how other people are going to see you. It’s OK to let your light shine.”
Addressing Approachability As evident through her youth work, Shawandra is passionate about bringing yoga to people it doesn’t typically reach, especially those who are Black and brown. She knows those communities may not be as familiar with yoga and can feel uncomfortable taking a class or worry that it doesn’t align with their spiritual beliefs. “…It doesn’t have to be about the religious part, but it’s OK if you just relax on your mat and just breathe and take a moment,” she says. The lack of diversity in some class settings can add to the discomfort. “For the most part, every time I walked into a studio, I was maybe one of the few women of color,” says Shawandra. Wanting to create an unintimidating place where people who have a similar background to her would feel welcome, she recently opened her studio, Brwnskn Yoga, in Whitehaven, where she grew up.
Once she earned her teaching certification in 2019, she began working with schools such as Vision Preparatory Charter School to bring yoga to youngsters. The pandemic had a different plan for her first academic year as a children’s yoga teacher with an emphasis on social and emotional learning.
Shawandra makes strides to close the wellness gap by leading weekly classes at the new studio including a special girls’ empowerment one on Saturdays. She also partners with the national nonprofit Girls on the Run to teach social and emotional learning to its Memphis chapter.
Despite being in a virtual setting, Shawandra has witnessed the impact on students. She sees how they tap into breath work and stillness to channel calmness and center themselves. “It’s almost like second nature for them now. For me, I had to learn this at 30-plus. If they learn it early, they don’t have to go through all of the struggles I went through,” she says.
Her list of private clients is packed too, many of whom opt for solo instruction due to health or body image issues. “I try to keep those sessions as reasonable as possible because I also have to think about the community that I’m serving. I don’t want them to find something they like and then they get discouraged because they can’t afford it,” she says.
Positive affirmations are part of their practice as well. Shawandra often asks students to state one as they go through a sun salutation. “Kids don’t like to say positive things about
Whether she’s teaching one-on-one, via a screen, in a park, to her husband and two sons at home, or beyond, Shawandra never forgets her mission—making an impact on communities of color.
“For the most part, every time I walked into a studio, I was maybe one of the few women of color.”
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MEMPHIS FIT
Surviving Chemo While Pregnant & Her Next Challenge
By Colleen May Photo by Tindall Stephens
Liz Brock, 43, is a mom of three and seven years cancer free. This October, she’s participating in her first ever bikini competition at the 2021 Nashville Night of Champions in Chattanooga, Tennessee. Ever since she was a little girl, Liz has loved to be the center of attention. Getting to strut across a competition stage in front of a table of judges wearing nothing but five-inch heels and a bikini isn’t entirely out of her comfort zone. The journey itself has been far from easy, however. Most days, Liz says training can feel like a full-time job. But it’s nothing her body can’t handle given what she’s already faced in the past.
Fighting for Her “Warrior Princess” When Liz located a small lump underneath her breast in June 2013, she knew it was time to get checked. She has an extensive family history of breast cancer, and sure enough, the biopsy came back positive. The doctors at the Memphis West Cancer Center diagnosed Liz with stage zero breast cancer. A few days later, she and her husband found out they were pregnant with their second child. Liz was told that treatment would involve terminating the pregnancy first, but that wasn’t an option for her. Instead, a team of doctors joined heads to figure out the safest way for her to carry to term while killing all potential cancer cells in the process. “We waited until I was 16 weeks pregnant…when all the organs had formed,” she recalls. “We did a lumpectomy, and then a couple months later, I began chemotherapy. I had four rounds of chemo and lost all my hair. It was crazy. I was walking around… this big, bald pregnant woman. [I] got a lot of weird looks.”
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When April 2014 rolled around, Sammie Kate Brock came into the world healthier than ever. “We have nicknamed her our little warrior
MEMPHIS FIT
“
This is already me winning. I am 43 years old, [a] cancer survivor, mom of 3, and I have gotten my body to a place where I can confidently step on the stage in a little bikini. And I definitely consider that a win.
”
princess,” Liz says. “We say that everything I went through during that time, she went through it, too.” Two months after her daughter’s birth, doctors performed a double mastectomy on Liz with immediate reconstruction. And she has been in the clear ever since.
“I was never worried,” she says. “Up to this point, I have had an unshakeable faith, because that is how strongly I believe in God’s plan for my life.”
Gearing up for Competition When Liz signed up for the bikini competition back in May, she had no idea what she would be getting herself into. The last five months have consisted of cardio workouts twice a day, weight lifting five days a week, and measuring her macros down to the gram. To help her stay on track, Liz hired Cindy Caudy, a certified personal trainer and co-founder of Next Level Training in Memphis. “It’s amazing the changes that I’ve seen take place,” Liz says. “It’s been so rewarding and so much fun to
see these muscles that I knew I always had, but they were just hiding under some lovin’.” In accordance with the rules of the National Physique Committee, judges will be critiquing bikini athletes on muscularity, condition, symmetry and balance, and presentation.
posing routine. Liz is banking on her confidence and love for the spotlight to make her a solid contender for the top five. But regardless of the outcome, she’s at peace knowing how hard she’s worked. “I feel super healthy. I feel fantastic in my own skin…and that really needs to be enough.”
“You can win or lose a competition with your posing,” Liz adds. That’s why on any given afternoon, you’ll likely find her at home in her ballerina socks and five-inch heels, striking poses in front of the mirror every chance she gets.
Liz says training for this bikini competition has been harder than going through the cancer in some ways. But she’s enjoyed almost every step of it. As for her strength, she hands the credit over to her husband, Jason.
Giving It Her All
Without his continued love and support, Liz believes the journey would have been impossible.
It all comes down to 15 seconds — that’s how long competitors have to move through their entire
Breast cancer doesn’t wait. Neither should you. We’ve taken important safety precautions so you can do the same. Your safety is our top priority. That’s why we’re taking additional precautions to ensure that you feel safe during your mammogram visit. An annual screening is a crucial step in detecting breast cancer early. So, to help keep us all healthy, we’re conducting temperature checks prior to entry, providing masks and sanitizer, disinfecting frequently and performing mammograms in areas away from COVID-19 patients. It’s our way of helping improve every life we touch.
Cassandra Howard, MD
To schedule your mammogram at one of our five locations, call 901-516-9000 or visit MethodistHealth.org/BreastHealth for more information. 21-MLB-071_AD_BreastCanc_8-25x5_MemphHF.indd 1
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MEMPHIS FIT
By Kelsey J. Lawrence Photo by Tindall Stephens
JESSICA’S JOURNEY TO THE TOKYO OLYMPICS Powerhouse Jessica Ramsey, 30, competed in the 2020 Tokyo Olympics this summer. She joined the track and field team as a shot putter and scored 12th place in her Olympic debut. While glory is often saved for medal earners, she’s still one of the top athletes in the world and has her eyes firmly set on Paris. It’s Jessica’s Olympic ambition that brought the Florida native to the MidSouth in 2016 to train under Ole Miss Track and Field coaches Connie PriceSmith and John Smith. “Coach Connie is a four-time Olympian, so she told me about the experience,” Jessica says. “She taught me how to go to sleep, what to eat, how to stay focused, and to go in with a mindset that this is just another meet.” She may have approached the U.S. Olympic Trials as “just another meet,” but by the time they were over, Jessica set a new record with a throw of 20.12 meters and qualified with just one throw. It also made her the third American woman in the world to throw more than 20 meters in the shot put.
Training Herself While Training Others
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Ramping up for Tokyo was hectic because she was practicing twice a day in the months prior, while also holding down a job as an assistant manager at Insomnia Cookies on Beale Street.
MEMPHIS FIT
Alongside those responsibilities, Jessica also helps coach student athletes where she trains at Ole Miss. She says, “I feel more like a mentor because I love speaking to the college kids and helping them learn and become better, not only as athletes but as people.” While she’s doling out advice, she’s reinforcing it for herself. Recently, a student asked Jessica how to balance work and training. “The best advice I will give is to make sure your mindset and health come first,” she says. “If you’re not taken care of then you won’t be able to practice or go to work or be your best in anything you do.”
Finding Her Focus Jessica was 8 years old when she started competing in track and field events. As a sprinter throughout high school, she followed in her mom’s footsteps. When she got to Western Kentucky University, she zeroed in on her strength and power to set herself apart from other athletes.
“The hammer [throw] became my ultimate favorite because of the speed and technique used for it,” she explains. “I love to do things fast and explosively.” Although that was her favorite event, she opted to focus on shot put. “What made me choose the shot put was my distances, the competition, and knowing where I was and where I could go with it,” she recalls. “It’s hard to do both when you have to put so much emphasis on one particular sport to be the best that you can.” With this year being her first time at the Olympics, nerves may have played a part. “I feel like a lot of athletes hold a lot in because they have to live up to this expectation,” she says. “I’m still human and I go through things. My recovery is not just on my muscles; it’s within me and my mental health and how I’m feeling that day.” She plans to put as much focus on her mental game as she does physical training for the 2024 games.
Inspiration The Olympic dream is something Jessica has been working toward for most of her life. Part of her motivation came from watching role models like American sprinter Carmelita Jeter compete when she was a little girl, and the rest comes from looking in the mirror. “In my bathroom, I have little sticky notes that say, ‘I am.’ I speak a lot of things into existence. I speak what I want, and I will always say that I’m No. 1 in everything that I do.” Her positivity reaches far beyond her career, lifting up others around her. Jessica volunteers as a court-appointed specialist with CASA of Mississippi, advocating for neglected and abused children. The advice she lives by: “Never give up. Always speak positivity and have positive energy around you. Never let anything, or anyone, get the best of you.” This incredible mindset (and lots of good karma) Jessica has cultivated will surely set her on a path to setting more records.
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FOOD+NUTRITION By Mary Alexander Satterfield
Dill Smashed Potatoes Prep Time: 40 minutes | Makes 4–6 Servings
Ingredients:
Directions:
q 2 4 oz baby potatoes
Preheat oven to 400 degrees. Bring a large pot of water to a boil and add the potatoes. Boil for 15 minutes or until you can poke a fork through them. Drain the potatoes and lay them on a baking sheet. Take the bottom of a cup to smash each potato.
q 1 /4 cup olive oil q 1 Tbsp fresh minced dill q 2 garlic cloves, minced q S alt, to taste q P epper, to taste
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In a small bowl, combine olive oil, garlic, dill, salt, and pepper. Brush the mixture on each potato. Place in the oven and bake for 20 minutes, flipping/tossing halfway through. Remove from the oven and top with fresh dill.
Mary Alexander Satterfield is a Memphis-based recipe developer and content creator. She runs a food blog called @the_hungry_hooker inspired by her maiden name Hooker. MA takes recipes you love and lightens them up with clean ingredients giving them a healthy twist. Learn more at Hungryhooker.com and follow on Instagram @the_hungry_hooker.
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PROHEALTHMEMPHIS.COM
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FOOD+NUTRITION By Cara Greenstein
Autumn Salad
With Apple Cider Honey Mustard Vinaigrette The quintessential fall salad has arrived. Nutty, fibrous farro adds weight to a foundation of rich greens. Sweet pomegranate seeds and salty pepitas give it a beautifully balanced punch of flavor. And this vinaigrette? It’s the next-level mix you’ll be dressing every salad with moving forward.
Prep Time: 5 minutes | Makes 4 servings
Ingredients: q q q q q q
1 heaping cup curly kale, chopped 1 cup shaved Brussel sprouts 1 /2 cup cooked farro 1 /4 cup pomegranate seeds 1 /4 cup petitas 2 Tbsp grated pecorino cheese
Vinaigrette: q q q q q
1 Tbsp apple cider vinegar 1 Tbsp honey 1 Tbsp Dijon mustard 4 Tbsp olive oil S alt + pepper
Directions: Whisk vinaigrette ingredients in a small bowl, and set aside. Add kale and Brussels to a large serving bowl. Pour dressing over lettuce and toss until fully coated and kale begins to wilt. Then, sprinkle farro, pepitas, and pomegranate over the greens. Toss, garnish with pecorino, salt and pepper, and serve.
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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.
Thank you.
Two words that mean so much.
JESSICA WHITMIRE Pancreas transplant recipient
VANCE STACKS, JR. Three-time cancer survivor
We provide comprehensive healthcare that is focused on the individual, is backed by a team of medical experts, and fosters genuine gratitude. From evidence-based cancer treatments and transplants to advanced heart procedures and stroke care, we are dedicated to improving every life we touch.
Read stories of thanks at methodisthealth.org/thankyou.
21-MLB-035_AD_VanceJess_8-25x5_MemphHF.indd 1
9/16/21 11:01 AM
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FOOD+NUTRITION By Emilee Hudsmith
KICK-OFF
Chicken Meatballs Kick your next tailgate up a notch with these sweet and spicy meatballs! Prep Time: 20 min | Cook Time: 16 min Makes 20–25 meatballs
Ingredients:
Sweet and spicy sauce:
q 2 pounds ground chicken (or turkey)
q 1 /2 cup hot sauce of choice
q 4 tsp minced garlic
q 1 /2 cup Mike’s Hot Honey
q 1 jalapeño, seeded and diced q 1 bunch of green onions, chopped q 2 tsp SPG (salt, pepper, garlic)
q 1 /2 cup light brown sugar q 1 /2 tsp SPG q 1 /2 tsp red pepper flakes
q 2 large eggs q 1 cup panko breadcrumbs q 1 /2 tsp chicken seasoning
Directions: Preheat oven to 475 degrees and line 2 baking sheets with parchment paper. Add all the sauce ingredients to a saucepan over medium-high heat. Let it come to a boil, reduce it to a simmer and let it cook for 8-10 minutes. Remove from heat and allow the sauce to cool. In a large bowl, use your hands to mix together the ground chicken, green onion, jalapeño, SPG, eggs, panko, and chicken seasoning. Shape about 3 tbsp of the mixture into 1 meatball. (You can also use an ice cream scoop.) Place them on the baking sheets and bake for 14–16 min, or until cooked through. To serve, stick a toothpick in each and drizzle the sauce the top. Sprinkle red pepper flakes for an extra kick! 30
Emilee Hudsmith 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.
How you do anything is how you are doing everything. Are you at a crossroad with your health and wellbeing? Are you fatigued and burned out? Do you want to improve your flexibility, mobility, strength, and overall well-being, mentally and physically? Are you ready for better connection to your mind and body? Mindfulness based movement offers you a way of defining your relationship with your body and mind. When you feel better within you, you improve your life, your relationships, and your overall quality of life. Your mindfulness based movement and corporate wellness solution center.
transforming-wellness.com 901.206.4006 Germantown, TN
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FOOD+NUTRITION Alisha Parker, MS, RDN, LDN
4 Guidelines on What To Eat for Breast Cancer October is Breast Cancer Awareness Month. The disease affects 1 in 8 women in her lifetime, and nutrition recommendations related to cancer often focus on foods to limit or eliminate. If taken to extremes, these messages can cause harm by increasing the risk of long-term medical complications such as inadequate energy intake, anemia, vitamin deficiencies, and eating disorders. No single food or food component can cause or prevent cancer, so when it comes to nutrition and cancer prevention, the best plan of action is to focus on cultivating a peaceful relationship with food that strengthens your immune system and overall health.
Aim for 2 to 3 colors on your plate per meal. The more color you eat, the more vitamins, minerals, and other nutrients (like phytochemicals) your body receives. Phytochemicals are found in fruits, vegetables, beans, grains, nuts, and seeds. Phytochemicals help the body prevent or fight cancer by:
• Supporting and strengthening the immune system
• Reducing inflammation
• Assisting with DNA repair and preventing damage
• Regulating hormones
• Inhibiting the activity of carcinogens
• Preventing damaged cells from reproducing
Take your pick from seasonal fruits and veggies like broccoli, carrots, tomatoes, sweet potatoes, winter squash, apples, cabbage, kale, and grapes during your next grocery trip!
Incorporate whole grains. Whole grain foods have fiber, vitamin E, selenium, and phenols which may help prevent cell damage and DNA mutation.
• Boost whole grains when baking, using ½ whole wheat flour and ½ all purpose flour when making muffins.
• Make your own trail mix using popcorn, pretzels, walnuts, and dried mango.
• Serve quinoa as a side dish, mix it into a salad, or add it to your chili.
Pick all kinds of proteins. Each protein source has a unique nutrient profile. Animal proteins like meat, fish, dairy, and eggs provide vitamin D, B12, DHA, zinc, and heme-iron. Plant-based proteins provide nutrients like fiber, potassium, magnesium, vitamin E, and copper. The wider the variety on your menu, the more diverse nutrients you’ll be eating. Looking to incorporate more plant-based proteins?
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• Try a Spanish rice, black bean, and cheese burrito topped off with sliced avocado and salsa for extra spice.
• Boost the protein in your favorite vegetable soup by stirring in some lentils.
FOOD+NUTRITION
Be mindful of alcohol intake.
Practical Tips for Caring for Loved Ones with Cancer
According to The American Cancer Society, individuals who choose to drink alcohol should limit their intake to one drink per day for women and two drinks per day for men. Remember: Daily alcohol recommendations do not have “rollover credits” for the weekend. Instead of an all-or-none approach to alcohol, consider savoring a glass of wine with dinner during the week and sharing a drink with friends on the weekend.
• A sk them what they feel like eating on the day you plan to take them a meal. Food preferences can change frequently, and medications and treatments often alter taste. • Offer to make lunch for your friend and their caregiver once per week. • Help with making grocery lists and picking up items. • Care for their plants and lawn. • Pick up, wash, and return laundry. • Create a “tasks-and-meal train.” Organize friends, family and neighbors to hop on, sign up, and complete each task.
Alisha Parker, MS, RDN, LDN is a nutrition therapist at Memphis Nutrition Group, a nutrition and lifestyle counseling practice offering in-person and virtual nutrition therapy specializing in a non-diet, weight-neutral approach. Memphis Nutrition Group helps individuals reconnect with their bodies, find confidence and clarity in everyday choices, and create a peaceful, balanced approach to food that tastes good and feels even better. Contact Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com for more information.
Thank you to our generous sponsors who helped us raise $500,000 for cancer research, education, patient support, and community outreach.
Creekside Homes Path Forward IT Path Group GSK Donati Law Firm Specialty Adhesives and Coatings Inc
Graceland Cigna Yancey Brothers Construction MedTemps BlueCross BlueShield of Tennessee Community Trust Keesha Warrior Princess
Incyte Clovis Oncology Adams Keegan LifeSigns McDonald Murrmann Center for Wellness & Health KPMG
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FOOD+NUTRITION By 901 Nutrition, LLC
Healthy Fall Recipes Fall’s best ingredients include fiber, vitamins, minerals, and antioxidants. These lighter versions using classic seasonal ingredients are perfect for early autumn when it’s still warm.
Apple Crisp Yogurt Bowls Prep Time: 5 minutes | Cook Time: 10 minutes | Makes 2 Servings
Ingredients:
Directions:
q 1 apple (chopped)
In a saucepan over medium heat, add the apples, rolled oats, maple syrup, and cinnamon. Cook for 6–8 minutes, stirring often. Divide the yogurt into bowls. Top with the apple crisp mixture.
q 1 cup rolled oats q 2 Tbsp maple syrup q 1 tsp cinnamon q 2 cups unsweetened coconut yogurt
Nutrition information per serving: 366 calories, 7g protein, 10g fat, 66g carbs, 10g fiber
Arugula, Fig & Prosciutto Salad Prep Time: 10 minutes | Makes 2 Servings
Ingredients:
Directions:
q 4 cups arugula
Add the arugula, figs, prosciutto, and pumpkin seeds into a large bowl. In a small bowl, whisk together the extra virgin olive oil, balsamic vinegar, and salt. Drizzle the dressing over the salad and serve.
q 4 figs (quartered) q 2 oz prosciutto (torn into slices) q 2 Tbsp pumpkin seeds q 1 ½ Tbsp extra virgin olive oil q 1 Tbsp balsamic vinegar q 1 /8 tsp salt
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Nutrition information per serving: 279 calories, 11g protein, 18g fat, 23g carbs, 5g fiber
Kristi Edwards & Erin Dragutsky are co-founders of 901 Nutrition LLC, and are licensed and registered dietitians in Memphis. 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.
COACH’S CORNER
By Gary Berglund, CPT-NASM, CES-NASM, PN1
How To Approach Fitness When You Have Cancer According to the National Cancer Institute, almost 3-of-10 people will be diagnosed with cancer at some point in their lives. While the survival rate continues to rise, exercise has been shown to reduce the risk of recurrence in cancer patients. Regular vigorous physical activity can also improve mood, sleep, and energy levels while lessening anxiety and treatment-related side effects. Sam Mayercik had thyroid cancer in 2006 and remembers how much a simple walking routine helped her, “I knew it was a big part of my healing.”
Accommodate the Healing Process
While movement is good for the body, the side effects of cancer treatments can make it tricky to maintain an exercise routine, so it may require a few tweaks. Decreased muscle elasticity, strength, and endurance along with an altered sense of balance and coordination are common. To what degree they happen can vary by age, level of fitness, and cancer treatment protocol. Lori Stoll started treatment for stage 3 breast cancer in early 2018. She recalls, “I felt weak after treatments, so my body had to go slow and take it easy even though my mind wanted to run and lift like I did prior [to treatment].” Instead of pushing for a personal record, Lori focused on giving her body what it needed and made a full recovery.
3 Strategies to Move
Resistance training can help preserve muscle and bone mass during and after treatment. Focus on large muscle groups using compound movements like squats, lunges, deadlifts, pushing, and pulling. Gentle yoga, tai chi, or Pilates are easy on the body and can help you regain flexibility and coordination. Since cancer is a disease of inflammation, these antiinflammatory activities are a great way to curb it and help the body find balance. Aerobic activity such as water aerobics, walking, cycling, or running help build mitochondria, the fuel cells in the body that convert energy stored in fatty tissues. Studies have linked increased mitochondria with lower incidences of cancers and cysts. Aerobic exercise also helps build endurance and good circulation.
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Be Patient With Your Body
Don’t be surprised if workouts feel a lot harder than they used to. Muscles aren’t as strong or elastic, endurance is lower, and postworkout recovery tends to take longer. Surgical scars can also pose challenges because those tissues are less flexible and can be tender. Certain movements such as pushing and pulling can be tricky due to limited mobility. Be mindful of how movements feel around scars, ports, or surgical reconstructions. Stretching and self-massage are great options for rest days. Patients report feeling dramatically different day to day, with fluctuating energy levels or fatigue being the most common. While some can only manage to do routine activities, others are able to do more. “Some days I could not walk across the room. It was total exhaustion,” says Karen Mathis, who recovered from uterine cancer in 2019. “Other days I felt good but would tire out just doing normal things.” Try not to expect too much of yourself. It can be hard to predict how your body will respond to treatment. Energy levels, strength, and endurance will likely fluctuate, so be flexible in your routine. To get help staying consistent, lean on a workout buddy or fitness professional (keeping in mind COVID protocols). Online trainers offer safe and effective workouts if you’re immunocompromised.
4 Tips To Start An Exercise Routine • S tart off easy and listen to your body • F ocus on staying consistent and choose activities you will enjoy • Note how you feel during and after exercise before making adjustments. • I ncrease exercise frequency, intensity, and duration slowly, since the body takes longer to adapt during treatment
Gary Berglund, a certified personal trainer, corrective exercise specialist, yoga teacher, and nutrition coach, is the founder of Omnifunction, an online fitness and nutrition coaching brand that embraces a non-diet mindset and the practice of exercise to enhance quality of life. Gary uses behavioral change tactics and takes a Health At Every Size (HAES) approach to coach clients toward their goals. Connect at Omnifunction.us or on instagram and Facebook at @omnifunction.
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6641 Poplar Ave Suite #106 Germantown
When your joints need attention, safe care is here for you.
901.552.5604 You don’t need to ignore your pain any longer. When
FLOAT IN ZERO GRAVITY NeuroSource, LLC will soon be offering a new float experience. Individuals and couples can now float in a brand new spacious flotation room.
your joints need attention, we offer treatment options that can help. Saint Francis Memphis is the first hospital in the Memphis area to offer Mako robotic-assisted procedures for knee replacements and Saint Francis Bartlett has ExcelsiusGPS minimally invasive robotic spine surgery. At Saint Francis, we’re here to help you get back to doing the things you enjoy with safe care, close to home.
Back and Spine Care
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To find a specialist please call 855-833-1938 or visit SaintFrancisBartlett.com/Ortho or SaintFrancisHosp.com/Mako
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WEEKEND WARRIOR Photo by Tindall Stephens
Megan McDaniel, Runner 37, Dental Hygienist with Bellano Dental Health & Sunday School teacher at New Hope Christian Church
FAMILY: Husband Mark (38) & daughters Maggie (9) and Madalyn (6)
PROUDEST MOMENT: When I ran my second half marathons, I shaved 24 minutes off my time from the previous year.
FAVORITE RACE: I have been participating in St. Jude Marathon Weekend since 2008. Whether walking or running—or even just as a spectator to cheer others on—it is the best event in our city.
UP NEXT: The Rock ’n’ Roll Half Marathon in November and the St. Jude Half Marathon in December. I’m running with my friend group and our Bellano Dental Health team.
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RUNNING: I am an early morning runner. Although getting out of bed at 4:30 am isn’t easy, it does so much for my day, my energy, and my attitude. I enjoy the chit-chat time with my girlfriends, as well. We talk so much as we run so much, that I sometimes forget I’m running. But even the times I run solo, I’m able to clear my head, listen to my jams, and just sort of zone out for a while. I care about my physical health, but running is really about mental health for me. BUCKET LIST: Running a half marathon in under 2 hours. I have no desire to run a full marathon. Training is time consuming and with two littles at home, it is just not something I want to commit to at this time in my life. I enjoy getting faster, not long distances.
MAINTENANCE: Stretching and strengthening exercises are so important. I make a constant effort to do these still 3–4 times a week.
MY GEAR: After trying several shoes, I was properly fitted at Fleet Feet. They put me in the Mizuno Wave Riders. I LOVE them. Finding the perfect shoe for YOU is so important. All of my other running apparel is ZYIA Activewear.
MY JAMS: I enjoy contemporary Christian music…it’s inspirational and reminds me to be thankful.
BEST EATS: We love the patio at Coastal Fish Company. The view is amazing and the service has always been even better. The corn risotto is my favorite, and I’m always up for a glass of red wine.
DREAM DINNER DATE: The entire Friends cast. I could rewatch episodes all day, every day.
ON MY NIGHTSTAND: Where the Crawdads Sing by Delia Owens.
QUOTE: “I can do all things through Christ which strengthens me.” 38
Philippians 4:13
Giving you reasons to smile We proudly offer preventative, cosmetic and restorative dentistry at three convenient locations in Germantown, East Memphis, and Bartlett.
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sports medicine & stem cell center
901.850.5756 LendermonSportsMedicine.com 9950 Crooked Creek Dr Collierville, TN 38017 39
WEEKEND WARRIOR Photo by Tindall Stephens
Craig Conley, Triathlete 50, Shareholder at Baker Donelson
FAMILY: Wife Abby Conley, 3 kids (Hannah, Chase and Mia), 2 step kids (Dottie and Jack), and a cat (KitKat)
RECENT RACE: IRONMAN Chattanooga 70.3 and Memphis In May Olympic and Sprint Triathlons
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f
TRIATHLONS: I love the challenges between body and mind, especially during an endurance event, along with meeting some phenomenal people along the way. MUST-HAVE GEAR: Garmin Fenix 6 FAVORITE FITNESS ACCOMPLISHMENT: Finishing IRONMAN Florida and IRONMAN Chattanooga.
BEST-EATS: McEwen’s Osso Buco. I cannot wait for it to reopen after an incredibly long renovation.
MOST MEMORABLE RACE: Muir Woods Trail Marathon. At one point, you had the Pacific Ocean on one side while you could the Golden Gate Bridge and the San Francisco skyline.
INDULGENCE: A Diet Coke after a long race. UP NEXT: IRONMAN Memphis 70.3 in October and Cloudland Canyon 50K in December.
SPEED BUMP: A few months prior to IRONMAN Florida, I started having major Achilles problems that I feared would prevent me from racing. A combination of dry-needling, a great shoe fitting, and Superfeet inserts solved the problem and allowed me to race pain free.
BUCKET LIST: Grand Canyon Rim2Rim2Rim PET PEEVE: People that walk or run on the bike-only lane at Shelby Farms.
DREAM DINNER COMPANION: Anthony Bourdain. He was a fascinating and very interesting person who by all perceptions had the perfect job, and his death by suicide was tragic in so many ways. 40
We can fit you with the right equipment for your needs!
30,000 sq. ft. facility with over 25 years in the fitness industry. • New and pre-owned equipment.
• Residential and Commercial Equipment
Benefits:
- Get a Great Work Out - Learn Realistic Self Defense - Have Fun
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1 week
free trial
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• Will match any pricing
KRAV MAGA qu
• Plan and design your home or commercial gym with 3-D floor plans
GET FIT. BE PREPARED. No e x
LET US BUILD YOUR HOME GYM!
l Levels
6 Months Free Financing Authorized Dealer for Life Fitness, Cybex, Precor, Hoist, Landice, Body Solid, Spirit, Octane and Inspire
387 S. FRONT STREET • MEMPHIS, TN
901-335-6993 or 901-907-5525
exerciseunlimited.com
901.857.0560 / midtownkravmaga.com
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TRAINER SPOTLIG HT Photo by Tindall Stephens
DREAM WORKOUT PARTNER Brian Shaw. He is a 4x World’s Strongest Man winner and is still competing.
THE ONE FOOD I CAN’T LIVE WITHOUT Steak! Ribeye is the best. Its flavor and tenderness fills you up without a ton of food.
MY DIET
Andrew Diamond 29, Owner & Lead trainer at Diamond Fitness
MY WORKOUT I train 5 days a week. My workout generally is a strength session, my favorite being the deadlift.
MY FAVE EQUIPMENT I like the barbell because of its versatility. It’s relatively inexpensive for what you get out of it compared to other pricier pieces of equipment.
MY GOAL THIS YEAR Deadlift 500 lbs
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ALWAYS IN MY GYM BAG Knee Sleeves (for squatting)
MY FITNESS IDOL My Dad. He was always trying to get me to workout growing up and I see why now. He still works out every day at 61 years old and proves that no matter your circumstances or schedule, you can still give full effort.
MY GO-TO SNACKS
Very balanced. I try and stay around 3200 calories per day with almost equal parts carbs and protein (slight edge to carbs) and lower amounts of fat. I eat as clean as I can, but I don’t let it control my life or get in the way of fun.
SETBACKS THAT MADE ME STRONGER I’ve torn my hamstring and hip flexor, fractured my hip, herniated my L5-S1 vertebrae, suffer chronic left knee pain, and broken two fingers and a wrist. Still, the worst thing was overcoming my intestinal issues in high school. I experienced incredible abdominal pain from multiple ulcers in my intestines and lost almost 40 pounds in three weeks. It put me in the hospital long enough that my future as a college football player was starting to be in jeopardy. I had to avoid certain foods for years and take all kinds of medicine, but slowly the weight start to come back and with that my energy levels. This taught me the importance digging deep for something you want no matter the resistance you’re facing or the setbacks you have to overcome to achieve your goals.
MY MOTIVATION Seeing what happens when you stop working out. You lose muscle and ability quickly.
Peanut butter crackers & cheese
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
ACTIVE HEALTH CHIROPRACTIC We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle • Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques • Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems • Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself
7844 Farmington blvd Germantown • 901.340.1837
Dr. Jeremy Jessop DC
HEALTHY STARTS HERE.
START YOUR JOURNEY WITH THE Y
YMCA MEMBERSHIP BENEFITS: No contracts. Ask staff about our 30-day cancellation policy FREE unlimited group exercise classes, water exercise and indoor cycling FREE access to indoor and/or outdoor pools FREE child-watch (while you work out)
at ymcamemphis.org
ymcamemphis.org 11 area locations
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WHERE TO FIND US! DOWNTOWN/ MIDTOWN
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Downtown Yoga Blue Plate Café Main Street Dental Stock and Belle Bluff City Coffee G.E. Patterson & Main Lenny’s Grill and Subs Flying Saucer Service Master Madison and Main Across from Law School Cotton Exchange Miss Cordelia’s Harbor of Health Harbor Fitness Memphis Pizza Café Delta Groove Yoga Fogelman YMCA Medical Building University of Tennessee Area Molly’s LaCasita Breakaway Athletics Lebonheur Hospital Regional One Bikram Yoga Tennessee Brewery College of Optometry Pyramid Liquor Tamp and Tap Parking can be fun Lenny Subs Huey’s Downtown Semmes Murphy Campbell Clinic Kimbrough Wine Lindenwood Church Juice Bar Concourse YMCA Concourse Curb Market Central BBQ U.T. Medical Arts Building Belly Acres Deli on the Square Mind/Body Haus Grivet Outdoors KROC Center Calming Influence Playhouse on the Square CVS Pharmacy Cooper Street Yoga CycleBar Midtown Juice Bar Midtown Muddy’s Bake Shop The Cupboard Ballet Ensemble Lost Pizza Company Inside Out Gym Rhodes College Library Café
Evergreen Yoga Center Café Eclectic Memphis Rox
EAST MEMPHIS Bikram Yoga City Silo Whole Foods Bank of TN Central BBQ MidSouth Ear Nose & Throat & Throat Crescent Center Parking Garage OrthoSouth Club Pilates Jules Posh Food Jewish Community Center MECA Pimentos Babalu Shed Fitness East Memphis Ortho St. Francis Hospital Total Care Imaging Memphis Cardiology Group Mroz-Baier Breast Care Center Dr. Robert Trout Dermatology Nuber YMCA ATC Fitness Patrick’s Pure Barre Superlo Foods Sports Clips CrossFit Hit+Run Southhall Café Southeast Urology Clinic Christ United Methodist Church Mandauu Fitness Arthur’s Wine Ciao Bella Memphis Ortho Group Seikisui Pacific Rim Swanky’s Huey’s Nutrition Bar People’ Pharmacy Better Bodies Yoga Bogies Deli Zen Studios Hot Yoga Plus East Memphis Athletic Club Fleet Feet Novel Bookstore Zup Med Old Venice Pizza Memphis Pizza Café Diagnostic Center Blue Plate Café
The Endocrine Center Phoenix Gaslight Wine & Liquor St. John’s Church Peddler Bike Hotworx Cheffie’s Café Main Library Labelle Wellness Spa Chickasaw Oaks Mall Pro Health Wellness Optometry Group Methodist Primary Group Jason’s Deli Baptist East Medical Bldg Memphis Heart Clinic Highpoint Climbing and Fitness Shelby Farms Visitor’s Center
GERMANTOWN City Silo Owens Enrichment Center Advance Dermatology Trainer’s Studio Germantown Village Wine & Liquor Methodist Hospital Whole Foods Jazzercise Pure Barre F45 Germantown Pike Yoga Mandauu Fitness Swanky’s Taco Wild Beet Salad Co Mellow Mushroom Hotworx Bikram Yoga Nutrition Hub Orange Theory Peak Cryotherapy Ageless Men’s Health ATC Fitness Renew Wellness Spa Forest Hill Grill Craze Nutrition Breakaway Athletics Germantown Athletic Club Germantown Library Baptist Rehab Active Health Chiro Cyclebar Memphis Pizza Café Campbell Clinic UT Med/ West Clinic Memphis Ortho Group Conrad Pearson Urology Gastro Center of Midsouth Foundation Medical Wolf River Wellness Allergy And Asthma Care
Pick up your copy at one of our community partner locations. For a full list, visit Memphishealthandfitness.com
Heart and Vascular Clinic Memphis Internal Medicine McDonald Murrmann Ageless Men’s Health Huey’s Southwind East Shelby Library The Music Box
CORDOVA Outdoors Inc CVS Pharmacy Mid-South Urology Hotworx Cordova South Dental Implant Center ATC Fitness New Balance Cordova Farmers Market YMCA Bert Ferguson Comm Center Cordova Library Trinity F45 Wolfchase Latting Speed Shop
COLLIERVILLE Central Church Collierville YMCA Collierville Library Pediatrics East Poplar Wine and Spirits Huey’s Fleet Feet Baptist Wellness Center Solutions Medical Clinic Sheffield’s Antique Mall Memphis Pizza Café Peak Potential ATC Fitness Bike World DAC Fitness Huey’s Wholesale Nutrition Cheffie’s Collierville
ARLINGTON/ LAKELAND Lakeland Senior Center Club Pilates Orange Theory ATC Fitness LA Fitness Nutrition Spot Hotworx CVS Pharmacy Arlington Fitness Sy Wilson Live Fit Arlington Library Arlington Senior Center Crave Coffee Bar & Bistro The Nutrition Stop Any Body Supplements
SOUTHAVEN CVS Pharmacy Southaven Library Desoto Healthcare Huey’s Ageless Men’s Health Memphis Children’s Clinic Methodist Diagnostic ATC Fitness Desoto Athletic Club
HORN LAKE CVS Pharmacy Super Drugs
HERNANDO Hernando City Hall
OLIVE BRANCH Olive Branch City Center Southern Family Medical Club for Fitness Harayanan Pediatric Clinic Jane’s Gym Desoto Laser Aesthetics YMCA Olive Branch Advanced Physical Therapy Advanced Derm & Skin CVS Pharmacy Wholesale Nutrition Fitness 24/7 ATC Fitness
BARTLETT St. Francis Rehab St. Francis Hospital Hotworx Bartlett Memphis Judo CVS Pharmacy ATC Fitness Bartlett Library Cole Chiropractic Bartlett Senior Center J.W. Fitness Bartlett Recreation Lakeside Hospital 901 Fitness
WEST MEMPHIS Pancho’s West Memphis Library Delta Orthopedics Chamber of Commerce
MARION Big John’s Shake Shack Marion Library Marion Marketplace
"Everyone was professional, respectful, knowledgeable and nice.”
"Probably the smoothest, and fastesst medical appt I’ve ever had."
Hand Patient, Memphis (Primacy Pkwy) Clinic
Back Patient, Bartlett Clinic
"Very fast but yet thorough, kind and professional. I WILL return." Knee Patient, Southaven Clinic
11,600+ CLIENTS rate OrthoSouth’s orthopedics
FIVE OUT OF FIVE STARS proving that nobody gets you back to your happy place like OrthoSouth.
ORTHOSOUTH.ORG
