Memphis Health+Fitness Magazine May 2023

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Dr. Wesley Owen and Dr. John Hyden are now seeing patients in our East Memphis location. *Both will continue to see patients at 1400 S. Germantown Rd. We’re so excited, it hurts. Campbell Clinic is now open in East Memphis! Wesley M. Owen, M.D. John C. Hyden, M.D. The region’s top orthopaedic care for breaks, sprains, and pain is close to home. Campbell Clinic Orthopaedics @campbellclinicortho COLONIAL RD POPLAR AVE S MENDENHALL RD Monday – Friday, 7:30 a.m. – 4:00 p.m. 585 S. Mendenhall Rd. Just around the corner from Huey’s and the Malco Paradiso!
22 ON THE COVER 22 Fit Moms 56 Hormone-Balancing Superfoods LIVING WELL 10 Specialized Treatments for Gynecologic Cancer 12 A Little TLC for Lady V 14 Detoxify with Colon Hydrotherapy 16 Reclaim Your Health and Confidence 18 Glowing from the Outside-In MEMPHIS FIT 40 Always Fit But Never Ripped, Stephanie Longsworth Publisher Amy Goode 901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Angelique Nihen Contributing Writers Lucy Modzelewski Shlomit Ovadia Zoe Harrison Graphic Design Brian Williams Digital Designer Jeremy Crooks Social Media Editor Lucy Modzelewski Photographers Tindall Stephens Laramie Wheeler 648 Riverside #421 • Memphis, Tennessee 38103 Send articles and photos to 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 © 2023. 27 Years and Running Strong MemphisHealthFitnessMag @memfitmag Read us online at FOOD+ NUTRITION 42 Italian Pasta Salad 44 Spanikopita Orzo Pasta Salad 50 Sweet Cravings and Your Menstrual Cycle 52 Nutrition for Perimenopause 54 How To Talk To Your Pre-Teen or Teen Daughter About Her Menstrual Cycle IN EVERY ISSUE 6 Fit News 60 Weekend Warriors: – Lori Ramsawack, Obstacle Course Racer – Jonathan Blaine, Runner 64 Trainer Spotlight: Camesha Williams H+F MAY 20 23 2

Amy Goode | Publisher

Amy is passionate about growing the health and fitness community, as she’s done for the last 26 years. Along with triathlons, cycling tours, and road/trail races, she’s marked off several bucket list marathons in Chicago and New York City. When not working out, she is always looking for the best cheat meal.

Angelique Nihen | Editor

Angelique is an editor, writer, graphic designer, and advertising/marketing professional. A long-time SAG-AFTRA member, she also works and performs professionally as an actress, singer, and dancer. A Temple University graduate, she enjoys swimming, biking, painting, sewing, reading, and traveling.

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.

Laramie Wheeler | Photographer

Originally from California, Laramie grew up on the West Coast before spending a few years in the Chicago area studying ballet. She landed here in Memphis in 2011. She loves capturing people, culture, and documenting life’s special moments. When not photographing, she is hanging with her husband Dylan, volunteering with Just City in their Court Watch program, buying too many plants, and planning her next trip to her second home in Kenya.

Zoe Harrison | Contributing Writer

Zoe is a biomedical engineer with a focus in medical writing, and has authored a number of publications in scientific journals. She is a native Memphian and is a passionate runner, yogi, and weightlifter. In her free time, she enjoys cooking and playing with her golden doodle, Sully.

Lucy Modzelewski | Contributing Writer

Lucy is a branding and marketing professional and native Memphian. An avid runner, she enjoys running on the Green Line with her husband and participating in races throughout the year.

Shlomit Ovadia | Contributing Writer

Shlomit Ovadia is a Content Strategist for a Colorado-based nonprofit, where she currently lives and enjoys all the outdoors lifestyle has to offer. In addition to her freelance work in writing and editing, Shlomit’s poetry and creative pieces have been published in various literary journals including Grande Dame Literary and Sad Girls Club Literary Blog.


Dallas Meador | Contributing Writer

Jeremy Crooks | Digital Designer

Jeremy is a South Carolinian turned native Memphian with almost 15 years of digital and print design experience. As a passionate endurance athlete, he loves participating in marathons, triathlons, and even a good hike with his wife and two pups, Brooklyn and Chloe.

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Dallas is a native Memphian pursuing a double major in Spanish and English education at the University of Memphis. She has worked at Grivet Outdoors for a year and a half and now holds an assistant manager position. She is passionate about all things writing and all things outdoors. 4
MEMP HIS PL AS TICSU R GE RY .C OM COMFORT, CARE & INCREDIBLE RESULTS CLOSE TO HOME You don’t have to leave town to find the best in plastic surgery. Plan your next procedure with a board-certified plastic surgeon at Plastic Surgery Group of Memphis! •••• ••••••••••• •• •• • •• •• 80 Humphreys Center Drive #100, Me mp h is, T N 38 120 • 901-761-9 030

OrthoSouth Expands to Arlington

OrthoSouth – the Mid-South region’s premier orthopedic clinic for an exceptional patient experience – is thrilled to announce the opening of our newest clinic location at 5150 Airline Road, Suite 400, in Arlington, Tennessee.

OrthoSouth providers Drs. Marcus Biggers, Jeff Cole, Tom Giel, and Peter Henning will welcome new and current patients to the new location starting Monday, April 3, 2023. The clinic will operate Monday through Friday, 8 a.m. to 5 p.m., with walk-in patients welcome until 4 p.m. each day. Similar to all other OrthoSouth locations, the new office will offer comprehensive orthopedic services, including on-site physical therapy for the convenience of our Arlington-based patients.

“I am excited to be back in the Arlington community on a daily basis,” stated Dr. Biggers, who had worked as a sports medicine physician in Arlington before joining OrthoSouth in 2021. “We are grateful to be a part of the growth and expansion of medical services to the area that includes the Baptist ER, BMG Urgent Care, and now our OrthoSouth clinic. We look forward to serving the community’s orthopedic and sports medicine needs.”

OrthoSouth CEO Kim Jenkins stated, “We have witnessed the tremendous growth and development of the Arlington community and are thrilled to deepen our commitment to those who live and work here. At OrthoSouth, we pride ourselves on providing exceptional customer service and believe that this community deserves nothing less. We are excited to bring something exceptional to Arlington and look forward to serving its residents.”

OrthoSouth is planning an open house and ribbon-cutting ceremony for the new clinic, to be announced at a later date.

StretchLab to Debut First Location in Memphis

StretchLab, a leading national assisted stretching franchise, is set to open the very first location in Memphis in May of 2023, where they will be offering samplings, demos, and giveaways from several local health and wellness vendors. StretchLab Midtown Memphis will also host an official grand opening event in July at 1618 Union Avenue, Suite 111. To celebrate, StretchLab will be offering the local community exclusive membership specials.

Memphians put a large emphasis on their health and wellness routines, making it an ideal market to continue expanding StretchLab’s national presence. With the addition of these studios, they look forward to educating local consumers on the benefits of including assisted stretching in their health rituals.

Deep stretching is scientifically proven to be one of the most effective ways to decrease pain, lower the risk of injury, and provide people the ability to perform better at work, in the gym, and everyday life. At StretchLab, clients work one-on-one with highly trained Flexologists™ in an open, modern, and friendly environment to increase mobility and flexibility and achieve a deeper, more advanced stretch than they can get on their own. Studios utilize TRX MAPS technology, which tracks mobility, muscle activation, posture, and body symmetry, to create individually tailored and more holistic stretching programs for clients to achieve their wellness goals.

For more information about StretchLab, visit:, call 901.441.6688, or email

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David | 51 - injury free | Confidently being active every day.

Enjoy more moments in your happy place.


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Gynecologic Cancer: Seeing a specialist offers advanced treatment options and better outcomes.

A diagnosis of uterine cancer or another gynecologic cancer is scary, and for younger patients, there can be additional concerns about protecting fertility.

Fortunately, patients can expect improved outcomes when they see a physician specializing in these conditions. As a gynecologic oncologist, I help patients prevent cancer, catch the disease early, and choose the right treatment for their individual needs and goals.

There are four gynecologic cancers: uterine, ovarian, cervical, and vulvar. Uterine is the most common, with over 60,000 women diagnosed yearly, and cases are increasing dramatically.

The increase is linked to our country’s obesity epidemic: excess fatty tissue produces a type of estrogen that increases the risk for uterine cancer. Therefore, one of the first things we do is counsel patients to maintain a healthy weight.

We also urge patients to speak up right away about symptoms. There is no routine screening for uterine cancer, so checking out symptoms promptly is the best way to catch it early.

The classic symptom is bleeding after menopause. If you haven’t gone through menopause yet and experience irregular bleeding, that’s also a warning sign.

To diagnose uterine cancer, we do an office biopsy and often transvaginal ultrasound. This helps determine the specific type of cancer, which informs our treatment options.

Women with uterine cancer or another gynecologic cancer should see a gynecologic oncologist. We have specialized training and experience with your diagnosis, and we’re dedicated to keeping up with the latest treatment options.

Our gynecologic oncology program at Regional One Health offers the latest advances and improvements. My appointment at the University of Tennessee Health Science Center enables me to actively debate and implement national guidelines with other experts nationwide. We’re proud to make this level of care available in Memphis.

We also are firm believers in shared decision-making. I’ve found it is helpful to draw a picture for my patients to show them exactly where their cancer is located. Then, we discuss options.

Uterine cancer is highly curable with a hysterectomy, which is also the best way to keep cancer from recurring. Hysterectomies are usually minimally invasive surgeries with tiny incisions, meaning patients go home the same day and have a fairly easy and quick recovery.

All of that is reassuring, and many patients opt for a hysterectomy. However, the surgery does mean a patient won’t be able to get pregnant, so some younger women explore other options.

These can include hormone therapy or targeted therapy. Regional One Health has a multidisciplinary team that can provide all of your care in one place.

No matter what, we aim to put you at the center of your care. We always take the time to provide education, answer questions, and listen to your feedback about your treatment plan.

Dr. John O. Schorge is a nationally known expert in gynecologic oncology and complex gynecologic surgery. He sees patients at Regional One Health’s Main Campus and East Campus. For an appointment, call 901.515.3809.
Call today to schedule your appt with Renee Pinlac, M.S.N./F.N.P. with over 25 years of weight loss coaching Look Great This Summer! De La Belle 10 Week Summer Take Off! This Ultimate Package Includes: • Customized Plan and Weight Loss Management • 2 Get Up and Glow IV Infusions • 10 Week Semaglutide Shots (customized dosing) • 10 Body Contouring Treatments with PHYSIQ/Venus Combo (1 Area) • Additional Area’s Available At 25% Off (can only be used with this package) • Unlimited Infrared Sauna visits with appt • Bottle Nutralean Supplement Included Reg $5800 Limited Time $3999 3086 Poplar Avenue | 901.433.9024 | actual client actual client

A Little TLC for Lady V

There’s a new treatment joining the women’s wellness scene, and it’s for—yep, down there.

Now, women have access to a new therapy that combats the effects that aging and childbirth have on our most intimate areas. Perched off Poplar Avenue in East Memphis is an elegant and serene new plastic surgery office led by world-renowned surgeon Dr. Robert Wallace.

Wallace Plastic Surgery group offers a variety of noninvasive and surgical procedures that empower women to present their best selves to the world. Their newest addition to the practice is Morpheus8 V.

Joining the team last year, Paige Botts, PA, brings her passion for all things related to feminine care.

“As medical practitioners, I feel that, as a whole, we need to do a better job of starting conversations with women about their intimate wellness.”

As a byproduct of childbirth and menopause, decreases in estrogen production can lead to dryness, laxity, and urinary incontinence, all of which affect the structure of the pelvic floor, leading to thinner and more fragile tissue.

These symptoms can often lead to vaginal discomfort, pain, and bleeding during sex, as well as putting women at an increased risk of recurrent urinary tract infections.

“All those factors take a toll on female genitalia, causing a multitude of problems that historically patients have been told is just something they have to live with when in reality we have the technology now to treat it.”

Paige is proud to be assisting women in reclaiming their feminine health using Morpheus8 V.

Part of a group of women-designed therapies called Empower RF, Morpheus8 V is a nonsurgical, minimally invasive therapy that utilizes bipolar radio frequency to improve vaginal atrophy in an office setting.

“The problems that these patients deal with are almost universally related to decreasing collagen (which provides strength) and elastin (which provides elasticity) to the intimate tissues.”

The device’s micro-needling feature works by stimulating the tissues to develop more collagen and elastin, tightening the vaginal canal and increasing blood flow and lubrication to weaker areas. This essentially turns back the clock on those tissues.

Better yet, it rejuvenates not just tissues within the vagina but works to tighten the external labia as well.

“As a provider, I’m excited to be able to offer this. We can improve quality of life and sexual health in an outpatient, inoffice setting.”

The entire appointment— including consultation, vaginal exam, topical anesthetic application, and procedure— takes just 1.5 hours.

There is no need for sedation in this safe and hassle-free experience, in which a small wand applicator is inserted for no longer than 30 minutes once the area has been numbed.

Paige wants to reinforce that women should not be discouraged or guilted by industry biases surrounding aesthetic procedures or sexual well-being but rather motivated to look and feel their best for themselves.

“This isn’t just an aesthetic issue; this is a quality of life problem that the majority of women will deal with at some point in their lifetime. I am so happy to provide a technology that can drastically impact my patients’ lives!”

For more information, call 901.779.6538 or visit IG: @901plasticsurgery

Paige Botts, PA
1000 Brookfield Rd. Suite 100 • Memphis, TN 38119 901.779.6538 • An in-office, non-invasive treatment for vaginal changes caused by aging and childbirth Morpheus8 V • FormaV • VTone Join us AS WE START THE CONVERSATION ABOUT WOMEN’S INTIMATE HEALTH

Detoxify With Colon Hydrotherapy

Stacey Stewart developed a passion for health and fitness while working as a personal trainer and wellness coach during her time in the military. Since then, wellness has been a significant component of Stacey’s life - so much so that she decided to buy Renew Wellness Spa in 2020. Renew Wellness Spa is unique in that they focus on holistic, organic methods to provide detoxification for its clients. Though Renew offers several holistic therapies, their most highly requested service is colon hydrotherapy.

What is Colon Hydrotherapy?

Colon hydrotherapy is a wellness method used to detoxify and “clean out” the large intestine. It is suggested that the large intestine can store a reserve of toxins that build up from fecal matter over the years, and the less regular someone is, the more those toxins can accumulate. Constipation and irregularity are common symptoms in patients seeking colon hydrotherapy, and many have reported experiencing alleviation of these symptoms, as well as several other added benefits.

What happens during the procedure?

Stacey, who performs colon hydrotherapy at Renew, emphasizes her focus on patient care and personalized therapy plans. After consulting with a new patient, Stacey suggests how many treatments they should receive (usually 3-12) and how regularly they should come in for treatment. During a colon hydrotherapy procedure, a tube about a pencil’s width is inserted into the rectum. Then, warm,

purified water is slowly flushed into the colon using an FDA-approved system for approximately 35 minutes. This process clears out any impaction in the colon while also exercising the muscle of the large intestine, preparing it for more effective contraction in the future. Patients are advised to avoid eating two hours before the procedure and to hydrate thoroughly. After each treatment, patients are given a probiotic to restore healthy gut bacteria.


While most patients seek colon hydrotherapy to alleviate symptoms of irregularity and constipation, several other benefits have been reported. Some of these include weight loss, relief from chronic headaches, allergy relief, increased energy levels, and improved skin clarity.

Are you interested in Colon Hydrotherapy? Call Renew Wellness Spa for more information at 901.435.6150 or request an appointment on their website,


Reclaim Your Health and Confidence with Club Beauty

Artistry and science blend seamlessly together at Club Beauty, a full-service medical aesthetics boutique in East Memphis. This month, the center is proudly launching an innovative, comprehensive weight-loss program to give you that extra push while focusing on long-term sustainability.

Owner and Co-Founder Anneliese Szatkowski’s array of beauty-industry experiences with high-level brands, including Saks Fifth Ave, Elle, and Cosmopolitan—

paired with her medical aesthetics background—means clients are receiving more than just science-backed services.

“This industry has been my life for a long time,” Anneliese explains of her two-decade work in the health and body-conscious spaces.

Through Club Beauty, the entrepreneur empowers and encourages every woman to step into wellness in personally authentic ways.

The clinic offers every type of procedure under the sun, including Botox, derma fillers, laser hair removal, IPL for skin hyperpigmentation, microneedling (skinpen and Morpheus 8), and micropigmentation (for brows, lips, and eyeliner).

Only in its second year of business, the center is already expanding with the implementation of Club Beauty Wellness, an inclusive and fully-supported weight-loss program.

“We wanted to do something to complement our other treatments while pushing a healthy, positive lifestyle.”

The new practice division utilizes two strains of the drug Semiglutide (Wegovy and Ozempic,) a peptide that mimics a hormone called glucagon, like peptide-1 (GLP-1.) By mimicking the hormone GLP-1 Semiglutide is able to regulate the body’s hormone production, thereby suppressing appetite, preventing cravings, and increasing feelings of satiety.

Despite Semiglutide’s rising market popularity, Club Beauty took its first year in business to thoroughly research the drug and ensure its safety and efficacy before offering it.

“We wanted to incorporate a comprehensive plan, not simply give our patients a shot and send them out the door.”

How it Works:

After undergoing a thorough consultation to collect your health history, Club Beauty nurses/phlebotomists will take a full blood panel to ensure there are no contraindications with the drug.

After your labs are reviewed by the center’s medical director/physician, you’ll return to their chic and modern offices to receive your first injection and learn about your specific protocol, created by female powerhouses: Anneliese and Nurse Practitioner and CoFounder Alice Yang-Miller.

The team’s blend of medical knowledge and eye for beauty means you can rest assured that their tailored plan will be designed to make you look and feel your best— far from anything cookie-cutter.

Clients receive one shot per week over the course of 4-6 months, on average.

“We coach, instruct, and educate patients so they receive the best treatment possible.”

During each weekly visit, you’ll have the chance to check in with practitioners on your progress using In-Body tracking technology and receive diet and exercise advice to complement the drug’s work.

“Women are caretakers in general, but we also need to make sure we are taking time to care for ourselves and not feeling guilty about it.”

To see if you are a candidate for Semiglutide, or its sister prescription, the more potent and effective Monjauro (tirzepatide), visit them online to book a consultation.

For more information, call 901.619.8758 or visit

IG: @clubbeauty_901

Facebook: Clubbeauty901

TikTok: Clubbeauty_901


Glowing from the Outside-In

Locally-owned A Beautiful You is one of the longest-standing medical spas in Memphis and continues to bring to the area the latest in beauty technologies with their addition of EMFace Skin Tightening and Lifting.

Run by husband and wife duo JL and Lorrie Fisk, the business prides itself on understanding the skin and body needs of the Memphis market.

“We have different lasers for all skin types and technologies for each service; this is not a one-size fits all place,” says Lorrie. “We want to give you the most customizable treatment you can get.”

The full-service medical spa offers numerous non-surgical treatments, including laser hair removal, body contouring, microneedling, hydra facials, MiraDry Permanent Sweat Reduction, chemical peels, injectables, and more.

“We service all ages, from 18-year-olds suffering from acne and unwanted facial hair to all those seeking to slow down father time,” explains JL. “This is kind of an ageless thing.”

A Beautiful You is now offering exclusively in Memphis an industry game changer with the EMFace procedure, a new device that can treat facial muscles and tighten skin at the same time.

Using electric fields emitted simultaneously with radio frequency to rebuild muscle tone and reduce wrinkles, it also restores bone density and skeletal connective tissues for a natural facelift. It’s like a workout for your face.

The three-applicator device stimulates the elastic fibers in collagen to lift the cheeks and put the fat pads back into place, which naturally droop as we age, as well as those in your forehead and other facial wrinkles.

By selectively contracting muscles in your facial tissue, it increases their quality and density.

The no-hassle, side-effect-free procedure

only takes about 20 minutes and feels like a hot stone massage.

“This is a great alternative to fillers and toxins. It’s all-natural and has no needles. The recommended treatment is between 4-6 consecutive sessions once per week, with the option for annual per-decade treatment maintenance plans.

Clients can expect the highest levels of service from this A+-rated establishment. With their impressive employee retention average of 10-12+ years, A Beautiful You’s staff has all been extensively trained and is deeply invested in the care and well-being of every client.

“We love and have fun with our staff- the key to our success is how much of a team and family we all are,” JL comments.

Being 18 years in the industry gives more than just seniority to the power couple.

“We’ve grown with the industry, tested a lot of different technologies to recognize the best manufacturers, and we only invest in the top companies in our industry.”

At their core, however, lies a passion for helping people build confidence by fixing slight imperfections that may affect their self-esteem.

“When we know people are walking out of here and we’ve made that much of a difference in their lives—that is why we do this.”

For more information, call 901.683.8220 or visit IG: abeautifulyoumedicalspa

Your results may vary. During the treatment you may feel comfortable heat, but you should never feel an unpleasant burning or pain sensation. Treatment should not be applied over hair or scar tissue, or if you have electronic or metal implants. Side effects may include temporary damage to natural skin (crust, blister, and burn). As with any medical procedure, ask your doctor if the EMFACE® procedure is right for you. EMFACE® is indicated to provide heating for the purpose of elevating tissue temperature for selected medical conditions such as temporary relief of pain, muscle spasms, and increase in local circulation. EMFACE® applies muscle stimulation resulting in induced muscle workout. ©2022 BTL Industries, Inc. and affiliated companies. All rights reserved. BTL®, EM®, and EMFACE® are registered trademarks in the United States of America, the European Union, or other countries. The products, the methods of manufacture, or the use may be subject to one or more U.S. or foreign patents or pending applications, see Trademarks EMBODY, EMFACE, EMFEMME 360, EMSCULPT, EMSCULPT NEO, EMSELLA, and EMTONE are associated with the EM® family of products and services. EMFACE.COM | #EMFACE | Needle-Free• Fu l lFace• Emface_LF_FFA_ENUS100_Letter; 785-79EMFFFAENUS100 READY FOR THE FUTURE? Needle and Toxin Free Procedure Simultaneously Addresses Elastin, Collagen, Muscles and Connective Tissue Treats the Forehead, Eyebrows, Cheeks and Jawline BUY 4 GET 2 FREE while appointments last ABEAUTIFULYOUMEDICALSPA.COM CALL OR TEXT 901.683.8220






Photo by Laramie Wheeler
Personal trainer 22
not just living for myself anymore. Patty Andrews 41,

All about the Andrews family:

I have been married to my husband Jerry for eight years. We have a two-year-old daughter named Eliza Jane and a fur baby named Jill, who rules the house. We started Eliza in an ISR swimming program last fall, and now she loves swimming. We can’t keep her away from the water. She loves books, and she insists I read at least four books a night to her before bed. She goes to daycare twice a week, so on the days we are together, we love to go to the zoo and take walks to the park when it’s nice outside. If it’s raining, we like to go to Jumping Jelly Beans for her to paint or play in the ball pit.

Motherhood rewards & challenges:

My favorite part of motherhood is watching Eliza grow and learn how to say and do things. She’s so inquisitive and picks up on things so fast. My day is made when she says I love you or hugs me so tight. The biggest challenge has been the journey to getting pregnant. It took us five years to get pregnant due to some fertility issues. With surgery, we were able to find out the causes and naturally conceived her. I am so thankful for her and thank God for what we went through to have her.

Balancing motherhood & fitness:

I have a saying that I use daily for myself and my clients: Invest in yourself. Self-care isn't selfish. I can’t be there for her if I’m not here for me. I am fortunate to be a stay-at-home mom, but I get my workouts done in the morning before she wakes up. Staying active and fit gives me the energy and ability to take care of my daughter, whether running around chasing her or holding her while we go upstairs to get ready for bed.

How I stay active:

I am a trainer at Shed Memphis and a personal trainer at FitlifewithPatty LLC. I work out six days a week for about an hour, not including walks we take during the week. I also pride myself on my nutrition because that is the biggest part of staying fit. You can’t out-workout bad eating habits.

My fitness goals:

I’m not a big runner, but I like to dabble in the local 10ks, and I have done the Spartan race in Nashville. My next goal is to do another Spartan race in a different city.

The importance of prioritizing wellness:

I want to be healthy for myself to enjoy the activities we partake in, but I also want to live a healthy and happy life for my family. I’m not just living for myself anymore.

My advice for new mothers:

Give yourself grace. They’re only little for so long. Love the good with the bad because you will miss it. Stay active for you and them.


Candace Hermine

38, Owner of The Yoga Kickback and Yoga Teacher

Photo by Laramie Wheeler

Family matters:

Family matters: My family comprises my partner AJ and beautiful children Morgan and Mariah! We have two pets, a dog named Mase and a cat named Meatball. Morgan is a brilliant five-year-old boy, and Mariah is my bubbly two-year-old girl. Morgan loves Monster Trucks, dump trucks, and using his building blocks to build out everything in his imagination. Mariah loves playing with her baby dolls and learning from her big brother. She enjoys listening to her favorite nursery rhymes and meeting new friends!

Motherhood rewards & challenges:

My favorite part of motherhood is seeing the evolution of who I am as I continue into motherhood. My children have pulled out a part of me I never knew I had—a more vulnerable and nurturing side. I’ve never been a better human than who I am when I am with them. They are my teachers, and I’m so grateful for them. The biggest challenge has been that both of my pregnancies were very high-risk. By medical standards, my pregnancies were geriatric (I began at age 32), and I have a 10 cm fibroid that grew in my womb with both children. My pregnancies consisted of sickness every single day. This fibroid began to increase in size as the babies did. I didn’t want to remove it because, based on the location, I may have risked my ability to conceive. So I took a chance, and I’m happy I did.

Balancing motherhood & fitness:

It is tough sometimes to prioritize being active and your duties as a mom. Someone always needs you. Someone always wants you. There are so many other things that need to be done, but I must remember that my wellness is essential for me to serve in this capacity. It is just as important as having access to water. Prioritizing my health ensures that I can serve and show up in capacities that I know my family needs.

How I stay active:

I practice Ashtanga yoga as my primary wellness routine. I love how it constantly challenges me by always offering me something new to work on physically and mentally. I also dabble in group fitness. I love barbell strength classes and kettlebell training.

Take a class with me:

I hold classes daily at my boutique studio and teach a class in Downtown Memphis each Tuesday at 6:00 p.m. April–September.

The importance of prioritizing wellness:

Prioritizing my wellness is important because I’ve seen what not prioritizing it has done to many families and friends. I recognize so many people are just trying to survive, and making health and wellness a priority is hard. I believe that we have to start the conversation of how being proactive about our health is better than reactive. We have the power to control what is happening in and outside our bodies if we just listen.

My advice for new mothers:

You’ll never be ready. There is no preparation like getting in there and doing the work. It’s the most rewarding task ever. Just get in there.

Prioritizing my health ensures that I can serve and show up in capacities that I know my family needs.

Stephanie Hom

Holistic Health Coach at Solutions Medical Center, bodyART, and Pilates instructor

Photo by Laramie Wheeler

Family matters:

My partner is Matthew Wilson, and we’ve been together for seven and a half years. We have one sweet little boy named Leo, who is almost two years old, a Shih Tzu mix named Betty White, and a tortie kitty, Kiki Marie. We live in a multi-generational home with my parents, who moved here from Southern California after Leo was born.

My favorite aspect of motherhood:

Motherhood is wild. It cracks you wide open and exposes every nook and cranny of who you are and who came before you. I’ve loved how it has opened my eyes to the importance of my own care and healing so that I can meet my son’s developmental needs in the most gentle and regulated ways possible. I came into motherhood later in life, after my career as a professional dancer with Ballet Memphis. It is something I have always wanted and is a gift I do not take for granted.

Biggest motherhood challenge:

Communicating my needs and desires clearly and knowing that help and support are NECESSARY during postpartum years is a challenge. We were not meant to raise children alone as we do in modern society. Asking for help, planning and budgeting for help, and seeking community is vital to postpartum health.

Balancing motherhood & fitness:

You have to prioritize moving your body whenever and wherever you can and release all expectations of perfection or what it used to look and feel like. Give yourself grace, compassion, and patience, and release all external pressure to “bounce back” in anyone’s time frame other than your own.

How I stay active:

I bounce on my rebounder or stability ball daily. I hop on my reformer and do some free-weight or flex-band Pilates exercises at home. I teach bodyART at Mind Body Haus on Sundays and take a self-myofascial release class at Pike Yoga. We walk daily as a family with our dog and spend as much time outdoors as possible.

My fitness goals:

Keep building strength, function, regulation, and resilience daily. Consistently commit to prioritizing and consciously choosing my healing and well-being daily.

The importance of prioritizing wellness:

My health and well-being are the foundation for everything! Focusing on it allows me to continue to build my capacity to care for myself and others. It’s why I’m able to meet people where they are and serve others without completely depleting myself. It allows me to meet my child’s needs and not expect him to meet my own. The same goes for my partner, parents, family, friends, clients, and everyone else.

My advice for new mothers:

Help and support are necessary, and people WANT to be there for you. Let them clean your house, cook for you, do your laundry and dishes, watch your other kids, and walk your dog so that you can focus on yourself and your sweet babe. You are exactly what your baby needs. You’re doing a great job. I’m proud of you. If you need a mom friend, I’m here.

Give yourself grace, compassion, and patience, and release all external pressure to ‘bounce back’ in anyone’s time frame other than your own.

Timeki Dennis

Family/Surgical Nurse Practitioner

Photo by Laramie Wheeler

A beautifully blended family:

I have a partner, and we have a beautiful extended family. I have two young adult children, and he has three children. Between the two of us, we have three boys and two girls. My young adults are 27 and 25, we love the movies together, and now my daughter and I are enjoying church on Sundays with brunch afterward. My daughter is finishing her Bachelor’s degree in Psychology, and my son is still figuring out his life. My extended family includes a 17-year-old, a 10-year-old, and a spunky seven-year-old. They are busy with after-school extracurricular activities like karate, basketball, and ballet.

Motherhood rewards & challenges:

Even though my children have grown up, I still enjoy providing muchneeded guidance, advice, and encouragement as they journey through life. I love being a mother because you eventually get to see your children recall what you have tried to teach them and instill in them. Being a mother is one of the greatest gifts that God bestowed upon me. The biggest challenge is not being able to take away all the challenges your children have to deal with in life. It is also challenging sometimes to make time for all the responsibilities of motherhood, along with work and finding time for yourself.

Balancing motherhood & fitness:

I started working out seventeen years ago when my oldest was in fourth grade. I usually worked out while my children were at school, primarily in the morning, which generally worked out for me. It was always important to stay active and fit.

How I stay active:

I currently work out with a personal trainer twice weekly, mostly performing functional weight training, CrossFit, and boot camp activities. I recently started cycling about three years ago, initially with my partner, occasionally solo just a few miles in the neighborhood. I eventually started riding with Black Girls Do Bike and joined Major Taylor Cycling Club in 2022. I found myself cycling at least three to four times weekly. I started traveling with the clubs to ride on different cycling adventures and participated in winter and summer training to improve my cycling agility. My longest ride to date has been 62 miles, and it was a challenge with the heat. I am currently working with Iron Tribe Memphis to add to my fitness goals.

My fitness goals:

I hope to continue my cycling journey this year and add to my strengthening journey with Iron Tribe Fitness. This year, I aim to ride stronger and be consistent with my workouts.

The importance of prioritizing wellness:

It has always been important to me to prioritize fitness, especially as I get older; maintaining my health is vital. As a nurse practitioner, I also want to role model the same behaviors that I encourage my patients to follow.

My advice for new mothers:

I would say make time for yourself. It is sometimes difficult when your children are young to find time for your own needs. I say make it a priority to find ways to be physically and mentally active.

I love being a mother because you eventually get to see your children recall what you have tried to teach them and instill in them.

Shelby Longfellow

32, Third-grade teacher

Photo by Laramie Wheeler

All about the Longfellows:

I’ve been married to my husband Nate for six years, and we have two dogs, Bella and Scout, and a two-year-old named Calvin. Calvin is a busy little boy. He is talking up a storm and growing every day! Partly why I work out is to keep up with him. He enjoys being outside. We’ve taken him to Shelby Farms for practice on his strider bike lately, and he loves it! He has started a little soccer program, and we’ve had fun with that on Saturday mornings. Additionally, we love our church, Lindenwood, and are glad to have that community as a part of our lives!

My favorite part of motherhood:

Being a teacher, I feel like I’ve been in some stage of motherhood long before Calvin was born. I’ve always referred to my students as “my kids,” and “my kids” taught me so much about parenting. My favorite part of motherhood is learning how I can foster the best environment for kids to grow and thrive. I’m thankful that teaching has given me so much insight and perspective as I’ve REALLY stepped into motherhood with my actual kid, Calvin! I love seeing him grow and change. He is his own little person, and I can’t believe I get to be his parent.

Biggest challenge of becoming a mom:

Honestly, getting to know me as a person now that I’m a mom has been challenging. The responsibility of raising a child magnifies everything for me. I had this pretty firm idea of who I thought I was before my son was born. Since then, my body, mind, heart, routines, boundaries, priorities, and relationships have all changed in some way. Whether big or small, for better or worse. I’m not a different person at my core, but I have changed. These changes have presented challenges but are a beautiful part of my journey.

Balancing motherhood & fitness:

It’s hard to find balance, but making it a priority in my routine has been the key to consistency. I look at the week ahead and schedule my workouts ahead of time with my family in mind. My husband supports my ability to work out at my favorite local gyms, and I am so appreciative!

How I stay active:

Currently, I am a member of OrangeTheory East Memphis. During the summer months, I like to mix it up. Studios like Higher and CycleBar are some I enjoy in addition to OTF. Group fitness classes with good instructors, loud music, and high energy really help keep me motivated!

The importance of prioritizing wellness:

I know I’m better to others when I am in tune with how I’m doing. My physical body, yes, but my mind and spirit make an even bigger impact on me being my best self. It seems obvious, but I think it often gets forgotten. Incorporating therapy into my wellness routine has been monumental for me in recent months.

My advice for new mothers:

Give yourself some grace.

I know I’m better to others when I am in tune with how I’m doing. My physical body, yes, but my mind and spirit make an even bigger impact on me being my best self.

Porsha Jones

34, Yoga Instructor, Health & Life Insurance Agent
Photo by Laramie Wheeler

My sweet family:

I love my little family. My daughter Priya is my greatest joy and such a sweet girl. She will be three years old in June. She is an only child for now. I am currently single, but I hope to get married one day and have more children. My parents help me a lot with balancing motherhood. Family is everything to me, and I am truly grateful for my family’s love and support.

My favorite part of being a mom:

My daughter has given me the courage to follow my heart and be true to myself. Before having my daughter, I was still searching for my purpose. She brought a sense of calm to my life when things felt hectic and chaotic. As long as I have breath in my body and the activity of my limbs, I will shoot for the stars and take her with me!

My biggest motherhood challenge:

One of my challenges has been asking for help and allowing myself to be vulnerable. Life is always a balancing act, but your responsibilities change once you have a child. I have redefined my priorities and learned to slow down and be more present. I also have to work hard to be organized. You have to have a plan and create order in your life as a parent. This is so important to me, and I am finding a better balance.

Balancing motherhood & fitness:

I’m a member of the YMCA, and my daughter loves the kid’s club. I’ve always felt very comfortable and safe allowing her to play there. I also teach yoga three days a week while she is in daycare, which helps me keep my stamina and experience as a teacher.

How I stay active:

I teach yoga three days a week. My current schedule at Highpoint Gym is 10:00 a.m. Monday mornings and 6:00 p.m. Wednesday evenings. My third class is offered free to the community at Greenlaw Community Center on Tuesdays at 11:00 a.m. Fitness, for me, also means maintaining my mental wellness by taking deep breaths. A brisk walk and meditation can suffice and bring so much balance to our bodies.

My fitness goals:

I have recently launched my website, which I am extremely proud of: My business offers corporate yoga, meditation, and aromatherapy to employees. The yoga and meditation classes can be scheduled for one-time events or recurring employee wellness programs.

The importance of prioritizing wellness:

I strive to be well because I know that I can not pour from an empty cup. My daughter needs me every day, but I also need me. I enjoy being her mother, but I also have my own needs and interests. Yoga is honestly a way I began to help myself. I also had cancer impact both sides of my family, so I understand how important diet and regular exercise is to maintain wellness.

My advice for new mothers:

Enjoy the journey. Being a parent is not about being perfect. I am learning so much about myself, and I love being a mom. Take pictures! Print them off. Savor the moments!

I strive to be well because I know that I can not pour from an empty cup. My daughter needs me every day, but I also need me.
Savannah Burton 36, Private Practice Owner and Licensed Mental Health Therapist at My Memphis Therapist Counseling and Consulting, LLC FIT MOMS
Photo by Laramie Wheeler

All about the Burtons:

My husband Brad and I have been married for almost 12 years. We have two boys, Ethan and Brooks. We also have a spoiled rotten dog, Riley, who really is our first child. Both boys love to be outside, and we all enjoy hiking together whenever we get the chance.

Motherhood rewards & challenges:

My favorite part of motherhood is being fully present with my kids while they explore and try new things. I also love being their biggest cheerleader - being their designated hype person is my jam. The biggest challenge has been finding balance. I figured out a few years ago that taking care of myself, even though it may feel selfish at times, ultimately makes me a better mother and wife and makes the balancing act feel a little less daunting.

Balancing motherhood & fitness:

As a mental health therapist, I know that moving your body is closely linked with the fitness of your mind, and the benefits go way beyond your physical health. While it can be a challenge to get in a workout some days, knowing I will feel less stressed and anxious after the workout motivates me to make it happen.

How I stay active:

During the pandemic, I started running outside again and set up a home gym in my backyard. I discovered it was much easier and less time-consuming to walk out in my backyard and get a quick 30 minutes in with a guided app. Three years later, I am still using the Peloton app for guided runs and strength training, all from the comfort of my home. I also really enjoy going to hot cycle and hot barre at Hotworx. Professionally, I also incorporate “walk and talk” therapy sessions with some of my clients as the bilateral movement while processing encourages psychological movement - it’s a win-win!

My fitness goals:

I want to devote some time this year to getting into tennis with some private lessons and clinics. I would love to play in some local matches at some point. I would also love to run a Disney half marathon one day - bucket list!

The importance of prioritizing wellness:

Movement has always been a part of my life. I’ve learned that moving my body is much more than a physical piece of my life; it helps manage my anxiety symptoms. I also love showing my boys that their momma can keep up with them and is strong - it’s empowering. Showing them and other moms that you can run your own business, be a great mom, and make time for yourself and fitness is a driving force in my goals.

My advice for new mothers:

Nothing can prepare you for the transition to motherhood, but prioritizing time for yourself can make all the difference in your recovery and physical and mental health. While I know, it’s much harder than it sounds, taking just 10 minutes a day to move your body as a new mom has many benefits. Whether you can incorporate 50 minutes or five, meet yourself where you’re at and try not to compare your workouts to your pre-baby phase of life because nothing about it is the same anymore, and that’s beautiful!

Showing [my sons] and other moms that you can run your own business, be a great mom, and make time for yourself and fitness is a driving force in my goals.

Lisa Monger

48, Fitness Coach
Photo by Laramie Wheeler

The Monger family:

I’m blessed to be married to my amazing husband, Harris. I’m a mother of two fun kids, Jaimie and John. We all spoil our three-year-old rescue Labrador retriever, Jasper. Jaimie is 28 and an architect and interior designer who loves to paint. John is 23 and is a self-taught guitarist who enjoys singing and writing songs. Both have great senses of humor, take yoga classes, and enjoy having family karaoke nights.

Motherhood rewards & challenges:

My favorite part about motherhood is watching my children’s personalities develop and being there for all their firsts. There is nothing like the first time your child hugs you or shares something of theirs without being asked. As they entered school, the challenge was keeping up with their energy. I wanted them to be active outdoors with the trampoline, bicycle, hopscotch, tree climbing, etc., but my energy level was low because I wasn’t exercising, fueling my body correctly, or getting enough sleep.

Balancing motherhood & fitness:

My children are now active adults. With regular exercise and eating a balanced nutritional intake, I can keep up with my twenty-year-olds, whether it’s a bike ride on Riverside or roller skating through our neighborhood. When my kids were younger, I wouldn’t just send them outside to play but go with them to jump on the trampoline, jump rope, and play “TAG, you’re it!” I didn’t think of it as exercise back then - it was just time with my children.

How I stay active:

I’ve converted an area in my home to a full gym for my family to have 24-hour access. I strive to complete three resistance training days, two cardio days, one rest/self-care day, and one day to prepare for the classes I teach at 901FitLife, F45 Germantown, East Memphis Athletic, and Zen Studio. My schedule breaks down into an upper body day, a lower body day, and a day for balance and core.

My fitness goals:

As a member of Run4OurLife, I’m participating in the Great American River Race and the Nautical 10-miler. I would love to create another outdoor fitness camp for the Mid-South community this summer. As for my wellness goal, I’m continuing to work on being consistent with my nutrition because I want to play with not only my grandchildren but my great-grandchildren.

The importance of prioritizing wellness:

Minorities are more likely to develop chronic diseases like hypertension, diabetes, and kidney disease. In most cases, these diseases can be avoided or controlled with regular exercise and proper nutrition. I want to be a role model to my children and the next generation to show ways to stay healthy while enjoying life to the fullest.

My advice for new mothers:

For the moms who think they do not have the time to exercise, ten minutes of dedicated movement daily is always better than no movement at all - plus, some gyms and fitness studios offer daycare while you are in class. Don’t be afraid to ask for help. Your partner, friend, sibling, parent, or in-law cannot help if you never ask for help.

I want to be a role model to my children and the next generation to show ways to stay healthy while enjoying life to the fullest.

Rice Law

For three generations, the Rices have handled divorce and family law matters in Memphis and across Tennessee. Their co-authored book, “The Complete Guide to Divorce Practice,” published by the American Bar Association, is recognized across the country as the national standard. After rigorous examination, contested case reviews, and recommendations from judges and fellow attorneys, both of the Rices are Board Certified in Family Law by the National Board of Trial Advocacy. The Rices bring over 75 years of experience combined with up-to-date technology, including 128 bit encryption of client information and communication. Rice Law handles your family law matter with depth of experience including a team of nationally recognized attorneys and Advanced Certified Paralegals. Rice Law’s Tennessee Supreme Court Rule 31 listed mediators provide valuable insight into resolving your matter quickly.

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ALWAYS FIT BUT NEVER RIPPED Next Level Fitness with Stephanie

Life-changing decisions can be made anywhere. For Stephanie Longsworth, it was on the surgery table going into her double mastectomy—to file for divorce from an abusive marriage, return to school while supporting three children, and undergo a full hysterectomy as a BRCA gene carrier.

These decisions catapulted Stephanie into a journey of a deeper connection with her womanhood over the next ten years. Yet, despite being regularly active, a poor diet and a lack of muscle-building exercise resulted in unwanted weight gain in her 40s.

That’s when the yogi and tennis player— at 44 years old—reached out to Chris and Cindy Caudy of Next Level Training, a private personal training boutique studio in east Memphis. The husband and wife duo helps clients train for bodybuilding competitions and upgrade their nutrition using macro-counting.

By paying closer attention to her diet, Stephanie began noticing a strong mindbody connection between eating healthy and feeling good.

Within six weeks, she went from a 40 to 26 body-fat percentage.

“I watched girls at the gym training for bikini and thought, I wanna do that.”

The timing seemed perfect: Stephanie was ready to tie the knot with her partner of ten years and saw bodybuilding as an incentive to get in shape for the wedding—until a thyroid cancer diagnosis came clambering through.

The surgery resulted in the loss of her left vocal cord, plus the addition of hormone therapy.

Not easily deterred, Stephanie was back in the gym training two months later and, within one year of recovery, had dropped to a 13% body fat percentage. She now stands at a dazzling 10%.

“Many women will make excuses and blame hormones or give up when certain health issues happen, but it’s really about every choice you make, the micromovements and staying consistent, which make a difference.”

Just last month, Stephanie, 47, competed in her first National Physique Committee (NPC) Bikini 40s, True Novice, and Novice Never Placed First amateur divisions, placing 5th, 3rd place, and 4th, respectively.

“I’m proud to walk up there as a 47-yearold being fit because I never thought it was possible to have muscles, especially as a woman, seeing how much you can lift and how powerful you can be.”

Stephanie hopes to inspire other women to step into their potential, especially those who may be older or experiencing health complications.

For women over 40 wanting to change their bodies, Stephanie recommends lifting weights, which she does 3-4 times per week for about 30-45 minutes, in addition to clocking 10,000 steps daily. Flow through a vinyasa class with Stephanie at Pike Yoga on Farmington Blvd., or book her for a fascia muscle massage therapy session by visiting www.

IG: @stephanielongsworth123

“These competitions celebrate the woman’s body to be the best you can be at any age while letting nothing stop you.”


Pasta Salad

Prep Time: 30 minutes | Makes 6 Servings


q 1 lb. pasta, I used Cellentani

q 1/2 red onion, diced

q 1 orange bell pepper, diced

q 1/2 cup Pepperoncini peppers, diced

q 1/2 cup cherry tomatoes, diced

q 1/4 cup fresh Italian parsley, chopped

q 1/4 cup fresh basil, chopped

q 4 oz. salami, diced

q 1/2 cup Garlic Expressions dressing or your favorite Italian dressing

q Salt, to taste

q Pepper, to taste

q 2 teaspoons Italian seasoning


Prepare pasta and cook until al dente. Add the chopped ingredients to a large bowl: red onion, bell pepper, Pepperoncini, cherry tomatoes, parsley, basil, and salami. Add cooked and cooled pasta to the bowl. Top with Garlic Expressions dressing and season with salt, pepper, and Italian seasoning.

Toss to combine.

Serve cool, and enjoy!


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

MA takes recipes you love and lightens them up with clean ingredients giving them a healthy twist. Learn more at and follow on Instagram @the_hungry_hooker.

Time: 20 minutes Makes 6 Servings name Hooker.

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Spanikopita Orzo Pasta Salad

Cool off as the summer heat turns up with this refreshing spin on Greek flavors. Orzo pasta is cooked and immediately marinated in a lemon olive oil vinaigrette, then tossed with spinach, shaved cucumber, feta, and herbs. This spanikopita pasta salad side is recommended poolside or on the patio, though it also makes for a great weekday lunch!


q 1 cup uncooked orzo

q 2 teaspoons salt

q Juice + zest of 1 lemon

q 1/4 cup olive oil

q 1 tablespoon chopped fresh dill

q 1 cup diced feta

q 2 cups baby spinach, loosely chopped

q 1/4 teaspoon dried oregano

q Salt + pepper, to taste

q 1/2 cucumber, shaved


In a large saucepan, bring salt and water to a boil. Add the orzo and simmer uncovered for about 10 minutes or until the orzo is al dente.

Drain and transfer to a large bowl. Immediately stir in the lemon zest, lemon juice, olive oil, dill, oregano, and salt and pepper to taste.

Fold in the spinach and feta. Add shaved cucumber. Chill to serve. Serves 4.

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

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DE|RIVE Hair Restoration Technology

What causes hair loss?

• Genetics

• Hormonal changes

• Underlying medical conditions

• Medications

• Stress

• Certain hairstyles

Most Common Types of Hair Loss

• Post-Covid Alopecia: Hair can regrow in 6 months.

• Androgenic Alopecia: Genetic

• Alopecia Areata: Patchy

• Effluvium: Post-childbirth or after a traumatic event; hair can regrow in 6 months.

• Alopecia Universalis: Autoimmune

• Traction Alopecia: Hair Styles

What is DE|RIVE and how can it help with hair regrowth and scalp care?

DE|RIVE is a brand new, patented, biomimetic plant-based exosome serum specifically formulated for hair and scalp health. The ingredients in DE|RIVE have been well studied, with over 23 medical publications, for their benefits to both the scalp and hair follicles. The plant-based secretory factors are part of a signaling cascade specifically formulated to support hair growth.

How does DE|RIVE work?

DE|RIVE has been shown to reduce inflammation and increase hydration and blood flow to the scalp. The topical serum also aids in the removal of dead cells from around the follicle, which in turn revitalizes the scalp, nourishes the hair follicles, and enhances the appearance of fuller, healthier hair. DE|RIVE also increases cytokeratin 15 proteins which are integral to the fortification of the bulb responsible for hair growth.

Is DE|RIVE safe for all skin types?

DE|RIVE is safe and effective for all skin and hair types. DE|RIVE is 100% plant based!

How is DE|RIVE applied?

DE|RIVE is applied in the office using Aquafirme XS ultrasound to guide application and help the serum penetrate into the scalp. DE|RIVE is a painless procedure with no downtime. The patient is sent home with serum to apply after the in office treatment.

Can DE|RIVE be combined with other procedures?

Yes! Your practitioner can combine DE|RIVE with most in-office procedures and hair supplements such as Nutrafol can be added to maximize hair growth. A series of treatments is needed, and the product is used at home to further support the treatment plan. In certain types of hair loss patients maintenance is required to maintain results.

DE|RIVE is a part of the EXO|E family of Plant Based Stem Cell Serums. These serums have been a game changer for post procedures like Morpheus8 and Skin Pen Microneedling as well as overall skin health.


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Sweet Cravings and Your Menstrual Cycle

Have you ever wondered why you crave sweet foods before starting your period? This is likely due to hormonal changes in the body that occur about 7-10 days before Flo makes her visit. Here’s what happens. During the luteal phase (essentially, the two weeks leading up to your period), estrogen and progesterone levels rise and then rapidly decline. These hormonal changes can cause blood sugar levels to drop. When blood sugar levels drop, we typically crave sweet foods. This may be the body’s attempt to maintain homeostasis. If we consume fast-acting energy, we can “rebound” our blood sugar levels.

In addition, serotonin (a neurotransmitter with the ability to positively impact our mood) and magnesium levels tend to be lowest during the luteal phase of the menstrual cycle, and this is accompanied by an increase in cortisol levels. When we eat starchy and sweet foods, our body releases serotonin. It makes sense, then, why we’d be craving more starchy and sweet foods while our serotonin levels are low. Craving chocolate, in particular? It may be because magnesium levels have taken a dip, and chocolate is a good source of magnesium. An increase in cortisol levels can also increase appetite and cravings. To recap, around this time of the month, we are likely craving starchy and sweet foods…and more of them, too!


First, let’s take a moment to recognize that period cravings are legit. It’s science! You aren’t crazy, you don’t lack willpower, and you are definitely not alone.

Consider the following strategies that may help you to feel more balanced and less “out of control” around food during this time of the month:


3. Ensure you are regularly eating throughout the day. Waiting too long to eat can intensify cravings.


Better to honor the craving and move on rather than deprive yourself of a particular food, only to binge on it later (a natural reaction to deprivation, by the way).

2. Consider consuming sweet foods that won’t result in a blood sugar “crash” like berries, apple slices, peanut butter, or Greek yogurt with granola and hemp seeds.


Pairing sweet foods with fiber-containing foods or protein can help to keep blood sugar levels more stable, preventing a blood sugar “crash” later.

Engage in an activity that gets your heart rate up. This will raise serotonin levels! Sunlight also helps us produce more serotonin.


Some additional foods high in magnesium you may consider adding to food intake during this time of the month include: pumpkin seeds, spinach, chia seeds, almonds, and cashews.

Curious to learn more? Reach out to the dietitians at 901 Nutrition, LLC. Email or call 901.800.9526.

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

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Nutrition for Perimenopause

Perimenopause is the time between a woman’s reproductive years and menopause. Perimenopause can begin anywhere from a few months up to 10 years before menopause. The average age for perimenopause is about 47. Symptoms of perimenopause can be hot flashes, night sweats, mood swings/depression/anxiety, forgetfulness, insomnia, loss of libido, dry skin and hair, joint pains, bloating, or weight gain. The reason these symptoms occur is that the ovaries produce less estrogen. Interestingly enough, women who have suffered PMS or postnatal depression in the past have a higher risk of developing these symptoms, as they are likely more sensitive to hormonal changes. Women often notice shifts in their metabolism and feel what worked for them in the past is no longer effective. Here are five nutrition tips to take into consideration during this time:


Breakfast is the most important time to get a good amount of protein into your day. It’s very common to see women eating yogurt, oatmeal, smoothies, fruit, OR nothing for breakfast. Most of these contain little to no protein. But a little tweaking of these meals can make them high in protein. High protein sources are eggs, fish, meat, beans, nuts, and seeds. When pairing these common breakfast meals with a protein, it has been shown to significantly impact satiety hormones, energy, and well-being throughout the day. Aim for 20-30g of protein at breakfast.


Strength training is highly encouraged as we age, as it helps with our metabolic health, which declines as we age. Strength training also protects against osteoporosis/ osteopenia, diabetes, and heart disease.


Coffee is not a meal! Drinking black coffee on an empty stomach has been shown to cause an increased blood-sugar response in some people. This spike can cause stress, sweating, low energy and mood, anxiousness, and hunger throughout the day. We don’t need caffeine alone to keep us going. We need fuel and energy, which come from a balanced meal.


Cruciferous vegetables like broccoli, cabbage, Brussels sprouts, cauliflower, radish, kale, and turnips have anti-aging properties along with anti-inflammatory, anticancer, and antimicrobial benefits. These vegetables contain a lot of fiber

which helps us eliminate and excrete toxins. The compounds in cruciferous vegetables converted to diindolylmethane (DIM) in your stomach have been shown to lower cancer risk by regulating estrogen metabolism and activity. Regular consumption of cruciferous vegetables is also associated with a lower risk for cardiovascular disease and decreased chronic inflammation.

BALANCE YOUR BLOOD SUGAR: Avoiding extreme blood sugar peaks and drops can also counteract many of the frequent side effects of perimenopause, like slower metabolism, frequent cravings, reduced insulin sensitivity, mood swings, and even hot flashes. Having balance at meals and snacks is what promotes blood sugar balance. Aim for incorporating protein, fiber, and fat at every meal and snack.


The more nourishing food you eat, the better you will feel. Making a conscious note of how you feel after eating is an excellent way to shift to more whole foods as you notice how your body feels.

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How To Talk To Your Pre-Teen or Teen Daughter About Her Menstrual Cycle

Does talking about the menstrual cycle make you uncomfortable?

It’s, in many ways, still a taboo topic. Women still speak about it in code (“shark week,” “that time of the month” ), hide tampons on the way to the restroom, and many of the women I meet in my practice were taught little to nothing about this part of their lives.

As a Fertility Awareness Educator and Women’s Health Coach, one of the things I do almost daily is teach about the menstrual cycle from a holistic, empowering perspective. Understanding and optimizing it becomes a life hack that my clients are excited to pass down to their daughters, nieces, and other girls in their life.

Here are my top three tips for having empowering conversations about the menstrual cycle with your pre-teen or teen:


Conversations about menstruation do not always have to be conversations about sex or reproduction. Although age-appropriate sex education is important, and reproduction is one part of menstrual health, that’s not the only benefit of the menstrual cycle.

The sex hormones produced during the menstrual cycle are used by every system of health in her body. Tell her about how her menstrual cycle means that she’s making hormones (messengers) that help her grow, support the health of her brain, keep her bones strong, and support her health, and that this won’t only happen during puberty but for years to come. Her period is like a report card saying that all of these systems of health are being taken care of.

Teaching girls to view menstruation as part of their own personal health FIRST, rather than only a part of sexuality or reproduction, can empower them to become their own health advocates.


The feelings and changes that take place in the cycle can be compared to the seasons.

Menstruation is an inner winter. During this time, sex hormones are low, which may lead to feeling more introverted, tired, or hungry.

After menstruation, the follicular phase is like an inner spring. The pituitary gland releases follicle-stimulating hormone to stimulate the ovaries’ follicles, causing estrogen to slowly rise. Estrogen may increase her energy levels and is also a growth hormone.

Ovulation is the inner summer. Hormones like estrogen and testosterone are at peak levels. In the same way you see her grow and change each summer, she’s going through many rapid changes in this brief yet important part of her cycle. Ovulation is the main event of a menstrual cycle and is a sign of health because it requires adequate endocrine and gonadal function. She may feel more social and motivated around this time, too!

Finally, after ovulation, she enters the luteal phase. The luteal phase is inner autumn. During this time, progesterone levels rise. This changes her brain chemistry and is also designed to balance out and maintain the growth effects that estrogen had previously in the cycle. This is a time to let things go and cultivate healthy coping skills for challenging emotions that may arise, and she might feel hungrier due to changes in metabolism.


During these four phases, levels of estrogen and progesterone change, which influences brain chemistry. Most notably, serotonin and dopamine levels are higher in the follicular and ovulatory phases and lower in the luteal and menstrual phases.

For some girls, this change can feel especially jarring. It can cause mood swings, difficulty focusing in school, and behavior change.

Try to avoid expressions like “raging hormones” or “you’re just hormonal” when mood swings occur. Although it can be difficult, these expressions leave the impression that hormones are something negative. Instead, try:

The world was not designed to accommodate the changes menstruating brains and bodies experience.

Speaking about these changes with compassion sheds the stigma, which leads to better communication and choices.

Audrey S. Geyer is a High-Performance Women’s Health Coach and Fertility Awareness Educator who empowers women to live in alignment with their hormones & their higher purpose. Leaving nothing unintentional or uninspired, she helps women make sense of their health in a holistic, functional way and prove that they can achieve their most meaningful goals without putting themselves on the back burner.






If you’re experiencing any of the following symptoms, you might be dealing with hormonal imbalances:

• Fatigue

• Weight Gain


• Hot Flashes and Night Sweats

• Mood Swings

• Irregular periods

• Depression

• Insomnia

• Low Libido

• Acne

These symptoms are directly related to the food we consume, our metabolism, blood sugar balance, and immune function.

Try adding the following hormone-balancing superfoods to help bring your hormones back into balance.

*This is not medical advice. Please consult with your physician before starting herbs/ supplements.

APPLES contain Calcium D Glucarate which helps detox excess estrogen. They also contain Vitamin C, which is essential for the synthesis of progesterone, our antidepressant hormone.

ARUGULA is high in immuneboosting Vitamin C and contains anti-cancer and estrogen-blocking properties.

BEE POLLEN (local to you) helps regulate ovarian functions and contains the flavonoid, Chrystin, an aromatase inhibitor, thus increasing testosterone and decreasing estrogen.

BEETS AND THEIR GREENS remove excess hormones from your liver and bowel. They also lower cortisol levels and increase libido!!

BERRIES are high in Vitamin C aiding in progesterone synthesis, and powerful antioxidants that fight oxidative stress, thus increasing fertility.

BRAZIL NUTS are loaded with selenium which is critical for a healthy thyroid, helping overall hormone function. Selenium is needed to convert the T4 thyroid hormone to the active thyroid hormone T3.

BROCCOLI and other cruciferous vegetables like cauliflower, Brussels sprouts, and cabbage help detox

excess estrogen and prevent breast cancer.

BURDOCK supports our liver detoxification and elimination of excess hormones.

CACAO (raw) is a great source of magnesium, a key mineral needed for hormonal balance, energy, muscles, nerves, sleep, and anxiety!

CITRUS PEEL boosts the immune system with quercetin, an antioxidant that helps reduce swelling and kill cancer cells. It also helps with blood sugar balance.

FLAXSEEDS contain the omega-3 fatty acid ALA, and they contain phytoestrogens, which mimic the hormone estrogen and may help fight cancer.

GOJI BERRIES stimulate the secretion of growth hormone from our pituitary gland. GH is essential for healthy muscle, reduced belly fat, low cholesterol, and brain function. Goji berries also mimic estrogen. Please do not take it while breastfeeding.

GREEN TEA helps with our periods by promoting smooth blood flow. It also lowers estrogen levels, helps control iron and hemoglobin levels, and reduces stress. Try some matcha!

MACA ROOT POWDER is an adaptogen that helps us better “adapt” to stress, aiding in hormone production.

NETTLE ROOT POWDER helps to stabilize the endocrine system by binding to and removing excess androgens like estrogen and testosterone.

POMEGRANATE SEEDS contain lignans which destroy estrogendependent cancer cells.

TULSI TEA (Holy Basil) is an antioxidant and adaptogen that helps regulate periods, maintain blood sugar balance, adapt to stress, boost immunity, and balance hormones.

TURMERIC (Curcumin) is amazing for hormone balance and enhancing fertility due to its antiinflammatory and antioxidant properties as well as blood sugar balance and liver detoxification.

VITEX (herb Chasteberry) is amazing for PMS, infertility, breast pain, irregular or missing periods, mood fluctuations, healthy ovulation, and excess estrogen.

WILD YAMS contain a chemical called diosgenin, which helps to naturally promote estrogen and DHEA, the precursor to our hormones.

Audrey Stimpson MPS; CFNC is a Certified Functional Nutrition Counselor specializing in ADHD, autism, autoimmune, hormonal imbalances, and gut-brain health. Audrey truly believes that by healing our gut-brain connection, we can live a life free from stimulants, brain fog, pain, and IBS. Visit or @audreystimpson on social media.



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Lori Ramsawack, Obstacle Course Racer

39; Nurse Practitioner at Ageless Men’s Health

UP NEXT: The MRTC road race series, Savage Race, Spartan, and St. Jude Full Marathon.

FAVE FITNESS ACCOMPLISHMENT: Achieving a Triple Trifecta with Spartan in 2021. It was extra special because my husband completed it alongside me.

SPEED BUMPS: I was in a serious car accident about ten years ago. I had multiple pelvic fractures, herniated discs, and several other injuries, which left me wheelchair-bound. I had to relearn how to walk on an underwater treadmill and walk with a walker or cane for six months. Doctors said I’d walk with a limp and never run more than three miles. I used that news as fuel to push through my breaking point, but chronic pain does create an obstacle. But it’s about moving forward and overcoming obstacles.

MY GROUP: I’m a member of Trail Trippers and do group trail runs on Wednesday nights at 6:30 p.m. I’m also a member of Arlington Bootcamp (owned by my husband) and work out at The Yard in Arlington.

RECENT RACES: Savage Race in Atlanta (8 miles/32 obstacles), Spartan Beast in Dallas (15 miles/31 obstacles), and my first full-road marathon at St. Jude in December.

MOST MEMORABLE FITNESS EVENT: Spartan Beast in North Carolina in 2019. It was below freezing and raining. It wasn’t supposed to be that cold, so I wasn’t prepared. I mentally and physically wanted to quit for the entire time out there, but I kept pushing forward. Only 15% of the people who signed up for this race crossed the finish line. That made earning the medal even more special and memorable.

BEST EATS: Grilled chicken sandwich from Fat Larry’s in Bartlett.

DREAM DINNER COMPANY: I’d like to have dinner with the younger me and tell myself not to stress about the little things, enjoy life, and you’re beautiful just how you are.

GO-TO GEAR: My heart rate monitor, Salomon Speedcross Trail Running shoes, Apple Watch, Feetures socks, and lululemon leggings.

HOMETOWN: Collierville, TN

I f OCR: I love that it challenges you physically, mentally, and spiritually. An obstacle course race disciplines you to train and work hard at overcoming obstacles you once thought you couldn’t. It trains your mind to view life obstacles the same way.

BUCKET LIST: Spartan Ultra. It’s 30+ trail miles and 60+ obstacles! Hopefully, my husband and I can do it in Dallas in October.

INSPIRATION TO BE FIT: As a healthcare provider, I feel it’s important to set a good example for my patients to live healthy lifestyles. My kids and husband also inspire me because I want to live a long life and spend as much time as possible with them.

QUOTE: “Run when you can, walk if you have to, crawl if you must; just never give up.” – Dean Karnazes

Photo by Tindall Stephens

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Jonathan Blaine, Runner

32; ATP with Numotion; Volunteers as a Mentor with J.I.F.F., Track Coach with FACS Repeat, with St. Jude Marathon, and IronMan Memphis


I f RUNNING: I love that running attracts all people. What links us is the choice we made to do it. I tell everyone that sees me running, “The streets are wide enough for both of us.”

BUCKET LIST: I want to complete an Ironman. The skill of swimming still escapes me, but one day.

UP NEXT: Selma to Montgomery Relay and Walking Tall 50K

FAVE FITNESS ACCOMPLISHMENT: My first marathon, but the time wasn’t pretty. I was talked into doing it 90 days out by some gym brothers when I hadn’t run more than a mile in six years. I trained hard, began to learn my body, and finished strong.

SPEED BUMPS: I was shot in a drive-by in 2021. I was hit in my left hip, and it existed on the right side of my T-12. The challenges came from the need to learn my body over again, and finding a therapist that understood the level of fitness I was seeking.

MY GROUP: Black Men Run Memphis, MRTC, and Trail Trippers. Saturdays, I hit the road with my BMR brothers and sneak in a trail run on Wednesdays when I can with the Trail Trippers.

FAVORITE JAMS: Musically, I’m all over the place. No profanity, a food reference, some good vocals, and you might have a fan.

RECENT RACES: Race for Reconciliation 5K, where I placed 3rd in my age group with a PR, and I completed the 4x4x48 challenge, 4 miles every 4 hours for 48hrs on the trails.

MOST MEMORABLE FITNESS EVENT: BG Half Marathon. I crossed the start line 15 minutes late, still in my sweats. But climbing that ladder of participants, encouraging those I passed, and pulling others along with me as I proceeded to PR myself, was truly something.

BEST EATS: Louisiana Redfish at Coastal Fish or Lemon Pepper Wings

DREAM DINNER COMPANY: While not famous, it would have to be my late grandfather, Lee Donelson. He was the greatest example of a “MAN” I ever knew.

GO-TO GEAR: Garmin Watch. My favorite shoe is one on sale, but at a size 14, that doesn’t happen much.

INSPIRATION TO BE FIT: I work to remain fit because I want to be around as long as possible. I want to encounter and impact as many people as I can positively. I believe being fit gives me that opportunity.

ON MY NIGHTSTAND: “Invisible Man” by Ralph Ellison

PERSONAL MOTTO: “Be an example. Someone’s always watching.”

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Wellness Bodybuilding


If you weight train too much, you will look like a man.


Eating less food will help you lose weight.


30, Trainer at Body by


Warm up and stretch before your workout.


I love the barbell because I have the freedom to work with almost everything. I can do core and upper and lower body. The barbell is very versatile.


Shoes for cardio and my NOBULLS for squats and legs.


Isa Pereira. I’m a wellness bodybuilder, and she is one of the top athletes in the world. She’s also a wellness athlete. Wellness is a division that has recently transitioned into the United States. Her body and height are similar to mine, and her pose is beautiful. It’s inspiring to see where she began in her bodybuilding career and where she is now.


Dwayne Johnson


Rice cakes with peanut butter


I follow a bodybuilding diet plan and macros.


I’m motivated by the improvements I make weekly and by my family.


My workout starts with warmups using resistance bands on lower body days and a treadmill on upper body days. I love going heavy with my weight; however, using muscle-mind connection is a huge focus for me. I want to ensure I’m working the correct muscles and that I have the absolute best form.



Be stronger. Physically, I’d like to grow my calves and hamstrings.


Be consistent with getting better each week.

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