Memphis Health+Fitness Magazine April 2024

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Jenna Goode




At Regional One Health Cancer Care, the same physicians who help establish national standards for treatment and innovation also provide personalized treatment directly to patients. Our expert medical and surgical oncologists can deliver the comprehensive care Mid-South patients need to live full, healthy lives.

Dr. Muhammad Hamid, Dr. Swapna Thota and Dr. Noura Elsedawy are part of an exceptional team of hematologists. Ask your primary care provider for a referral to access elite cancer expertise right here in Memphis.

Sports injuries knocking you off your game?

Campbell Clinic is the go-to orthopaedic provider for athletes of all ages and skill levels. When you’re hurt, we’re the team that will get you back to your best.

Our sports medicine specialists create personalized treatment plans for a wide range of conditions, including:

• ACL, LCL, and PCL injuries

• Sprains and strains

• Shoulder dislocation and separation

• Knee spurs

• Hip arthritis, pain, and tears

• Biceps tendon rupture

• Runner’s knee

• Tennis/golf elbow

And more

Walk-ins welcome – days, nights, and on the weekend. Injuries can happen at any time. That’s why Campbell Clinic offers walk-in and after-hours care services at nine convenient locations. No appointment needed!

Scan here to find a location.

901.759.3111 |

Commit to be fit TWO LOCATIONS MIDTOWN 200 N. Evergreen St. Memphis, TN 38112 (901) 800-7688 EAST MEMPHIS 510 Perkins Extd. Memphis, TN 38117 (901) 800-7688




Dermal Fillers

Radio Frequency Microneedling (SkinPen, Morpheus8)


Chemical Peels

Hydrating Oxygen Facials

Micropigmentation (Brows, Eyeliner, Lip Blush and Lip Neutralization)


Laser Hair Removal Age, Sunspot and Vein Removal

Cherry Financing
Care Credit
The Best
in Memphis”
The Best
in Memphis” 901-619-8758
South Germantown Parkway Suites 24 & 25 Cordova, TN 38018 To schedule an appointment call or scan code

HAPPY PLACE : the court

Kelly | 41 - wrist injury | Dominating her matches every week.

Enjoy more moments in your happy place.


FEELING ITCHY, RUNNY, AND STUFFY? LET’S GIVE IT OUR BEST SHOT! Our sinus cocktail is designed to give you a boost of energy while decreasing the swelling and inflammation to allow your sinuses to open for better breathing. Come in for a sinus cocktail shot so we can knock it out of your system almost immediately! SOUTHAVEN • 662-470-7812 6376 Silo Sq Ln N Ste 104-105, Southaven, MS 38672 POPLAR • 901-417-6551 3445 Poplar Ave #18, Memphis, TN 38111 RIDGEWAY • 901-509-8205 1213 Ridgeway #104, Memphis, TN 38119 BARTLETT • 901-695-1120 2958 Elmore Park Rd., Bartlett, TN 38134 COLLIERVILLE • 901-673-4015 1020 West Poplar Suite 102, Collierville, TN 38017
Call 901.433.9024 today to schedule your appointment! Hottest Weight Loss Injection Now Available At De La Belle! Semaglutide: A New Effective Weight Loss Peptide Powerful Weight Loss Suppressant 3086 Poplar Avenue | actual client actual client • Safe and Effective, Weekly Semaglutide Injections • Real Weight Loss Results of Up to 2-4 Pounds Per Week • Improves Insulin Resistance • Burns Fat and Boosts Energy Used in combination with our customized weight loss management plan with Renee Pinlac, M.S.N./F.N.P. with over 25 years of weight loss coaching.







ON THE COVER: 26 WHAT IS BARRE AND PILATES 56 IS IT POSSIBLE TO EAT TOO MUCH PROTEIN 58 MINDLESS LOW CALORIE MUNCHIES 12 FIT NEWS / 14 LIVING WELL / 42 MEMPHIS FIT 48 FOOD + NUTRITION / 60 WEEKEND WARRIORS 64 TRAINER OF THE MONTH Publisher Amy Goode 901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Angelique Nihen Contributing Writers
Media Editor
Connell 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 © 2024. 28 Years and Running Strong MemphisHealthFitnessMag @memfitmag Read us online at H+F APRIL 20 24 27 8
Photographers Tindall

When you choose a breast augmentation, many factors play into achieving your perfect result!


Do you want your breasts to be full and round or to slope slightly

You have the choice between saline or highly cohesive silicone

Choose a size based on your goals and current breast size Determine the size and shape that are right for your desired profile

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1000 Brookfield Rd. Suite 100 • Memphis 901.779.6538 DR. ROBERT WALLACE Contact Wallace
Plastic Surgery Group

Amy Goode | Publisher

Amy is passionate about growing the health and fitness community, as she’s done for the last 28 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. 1

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.


D’Angelo Connell | Photographer

Photography is more than taking pictures, it is literally my life. My unique perspective, honed through years of observing the world around me, translates into captivating images that capture the essence of my subjects. With a blend of determination, creativity, and a touch of risk-taking, my goal is leave an indelible mark on the art of photography.

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.

Amanda Tompkins | Contributing Writer

Amanda Tompkins is a freelance writer living life part time above the arctic circle. She works as a remote village optometrist in the Northwest Arctic Borough of Alaska. When not in AK, she lives in Midtown Memphis with her family and three pups. She enjoys kickboxing, circuit training, camping, hiking, kayaking and mountain biking.

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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50 Celebrating Years of Excellence

The Plastic Surgery Group of Memphis (PSG) was founded in 1973 by the late Robert Reeder, M.D. For 50 years, PSG has been a leading Reconstructive and Cosmetic Surgery Practice where patients receive the highest quality of medical care provided by an elite team of boardcertified Plastic Surgeons.

PSG offers a variety of surgical procedures and takes pride in treating each patient with individualized care ensuring they feel confident before, during and after their surgical procedures. PSG is proud to continue the legacy in providing exceptional medical service and delivering the high standard of care in Memphis and the Mid-South.

To find the PSG surgeon that is right for you scan the QR Code or call 901-761-9030 to book your consultation today!

Follow us on Instagram for specials and a first-hand look at procedure results!

From left to right: Dr. Ellis Tavin, Dr. Carey Campbell, Dr. Allen Hughes, Dr. Sarah Hammond, Dr. Melissa Kath, Dr. Robert Chandler

Memphis Kroc Center Launches New Fitness Class


The Memphis Kroc Center will host the Shape It Up Fitness Launch on Saturday, April 6, from 8 a.m. - noon.

Experience the latest fitness sensation as they introduce Les Mills’ Shapes class at 10:00 a.m.

Shapes is a fusion of Pilates, Barre, and Power Yoga, offering a transformative series of six low-impact strength workouts.

Shapes sculpts and fortifies every inch of your body through precision, controlled movements, and repetition. Uniquely designed to provide a challenging yet low-impact workout, Shapes is the perfect addition to your fitness routine.

This high-intensity program contributes to overall balance and stability, complementing and supporting other workouts such as heavy strength training and high-impact activities.

Following the event, Shapes will become a featured group fitness class, available for a limited time exclusively for Kroc members.

The Shape It Up Fitness Launch is open to the public. Take advantage of this opportunity to embrace a new dimension of fitness.

For more information, visit or call 901.729.8007.

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Financial Wellness for Young Adults

Spring is here, and many graduates are preparing for college or new careers. During this transition, helping young adults navigate their finances becomes important, especially when you contribute to those finances. Here’s a guide to dive into the wacky world of budgets and credit scores that makes “adulting” a reality instead of just a buzzword.


College life comes with various expenses. Necessities like tuition, textbooks, rent, food, and transportation can add up. Other spending, such as movie nights, streaming subscriptions, and meal delivery, is optional. Help your teen understand how to budget.

• Identify income sources. List all income sources, such as savings, parent stipend, part-time job income, scholarships, and financial aid.

• Identify expenses. Create a comprehensive list of expenses, including tuition, housing, food, transportation, and personal items. Break down the list into “fixed” and “variable” expenses.

• Differentiate “needs” from “wants.” Allocate funds to necessities first, then review how much is left for discretionary spending. Talk through common pitfalls such as eating out versus utilizing the dining plan, or paying for services that the college may offer students for free or at a discount.

• B udget in savings. Start allocating a portion of income to a savings account to build good financial habits.

• Keep track. Regularly monitor spending against the budget. Make adjustments if necessary, and have honest conversations when spending is excessive.

Establish Credit

A credit score is the adult version of a financial report card. This is one course where you can earn all the “extra credit” you work for. First, establish credit. A credit card can be a useful tool when used in a responsible way. A secured credit card uses a savings account as collateral in case the cardholder struggles to repay the debt. As young adults begin to build their credit history, remember these steps to build a positive credit score:

• Keep a low balance on credit cards. Less than 30% utilization is recommended.

• Don’t open an excessive number of accounts. Only have a few open lines of credit such as a credit card or auto loan.

• Pay bills on time. Nothing hurts a score more than being late on a payment. Set up automatic payments and build them into the budget.

• Regularly check the credit score report to monitor activity. A credit score follows a person throughout their life, and it is essential to build a clean credit history and maintain it.

Financial Independence

Encourage these ground rules on the way to financial independence.

• Stay informed and connect to a banking app to monitor account activity. Automate bill payments and utilize budget tools.

• Set short-term and long-term saving goals. Explore options that will contribute interest to the savings.

• Make smart spending choices. Compare prices, look for discounts, and avoid impulsive purchases that will stress the budget.

There is a lot to do to prepare for college, and financial wellness should take priority. Smart money habits can set a person up for a successful life. For more information on building positive credit, budgeting, or other financial topics, visit

Founded in Memphis in 1957, Orion Federal Credit is the largest credit union in the Mid-South, with 70,000 members and more than $1 billion in assets. Orion offers a full spectrum of banking options ranging from savings and checking accounts to auto, home, personal and commercial real estate loans. Bank anytime, anywhere at Insured by the NCUA. Equal Housing Lender.


Every Family Deserves to Have a Doula

April 11–17 has been declared National Black Maternal Health Awareness Week in the U.S. Currently, the U.S. is experiencing a maternal health crisis, and the majority of the southern states rank at the bottom in regards to having access to quality maternal healthcare.

According to the 2023 March of Dimes Report Card and the Shelby County Health Fetal and Infant Mortality Department, Shelby County has the highest number of preterm births, low-weight births, and infant and maternal mortality rates in Tennessee, especially amongst African American women and birthing people. Tennessee’s overall infant and maternal mortality statistics are higher than the national average.

African American women are three times more likely to die from a pregnancyrelated cause than white women, and over 80% of all pregnancy-related deaths in the U.S. are preventable, according to the Centers for Disease Control.

While these statistics are dire, there’s hope. Studies have shown that adding a culturally congruent doula to the mother’s and birthing person’s support team has been proven to be beneficial in reducing maternal and infant mortality statistics in the U.S.

A doula is a trained, non-clinical birth professional who offers continuous informational, emotional, and physical support to pregnant women, birthing people, and their families before, during, and after childbirth. Doulas work alongside obstetricians, midwives, and other healthcare professionals but do not deliver babies.

There are several different types of doulas who offer an array of support, perinatal

education, comfort measures, breathing techniques, and services from preconception to postpartum, including fertility, birth, postpartum, abortion, pregnancy loss, adoption, surrogacy, IVF/ RIVF, and end-of-life care.

Modern-day doulas appear to be on trend in recent years, given the urgent need for their presence. These birth keepers, attendants, and grand midwives date back hundreds of years, when people gave birth at home surrounded by family coupled with culturally rich rituals and traditions.

Mothers and birthing people now have the option of giving birth at home, within a birthing center, or in a hospital, along with the option of choosing the type of doula that will best support their particular needs.

Every family deserves to have a doula and access to affordable, respectful, and equitable care, regardless of insurance, finances, or the lack thereof. No matter if you’re a first-time mom, birthing person or not, want to have an unmedicated or medicated birth, or even if you’re scheduled to have a c-section birth, each pregnancy is different. Having a doula by your side can be beneficial in reducing maternal and infant mortality rates and having a more positive birth experience.

While doulas don’t guarantee birth outcomes, their presence, evidence-based education, advocacy skills, and expertise can offer the mother and birthing person the self-efficacy they need for them to use their voice and make well-informed and confident decisions throughout the perinatal process.


Benefits of Hiring a Doula

1. O ffers companionship and unbiased support with 24/7 access for questions or concerns during pregnancy, on-call starting at 37 weeks, and doula support during active labor, delivery, and postpartum.

2. Provide evidence-based education. A well-informed decision is an empowered decision.

3. Lowers the rate, risk, and need for medical interventions, inductions, pain medication, and c-sections.

4. Clients often have shorter labor because of their presence, reassurance, and expertise.

5. Advocate on your behalf to make sure your voice and wishes are heard, and your providers are following your birth plan unless medically necessary.

6. Provide comfort measures to help the birthing person get the baby into an optimal fetal position by changing positions using props and movement.

7. Helps reduce stress and anxiety using breathing techniques to assist with pain management.

8. O ffers partner support. Doulas are not replacements for your loved ones. They’re an extension of the birthing person’s support team, which provides an extra set of hands, eyes, and ears to listen and advocate on your behalf while also providing comfort and reassurance to your support team.

9. Access to community resources to help supplement and meet your growing family’s needs.

There are many benefits to hiring a doula. If you decide you want a doula on your support team, do research and make sure they’re the right fit for you. Do they align with your morals, values, and birth goals, and do they respect your voice, choice, cultural beliefs, and lived experiences?

Most doulas charge $500–$5,000 depending upon their experience, services offered, and where they’re located in the U.S. If having full doula support is outside of your budget, some doulas offer a la carte services such as virtual support, birth and postpartum planning, lactation support, childbirth education classes, birth or postpartum support only, as well as many other perinatal services.

Birth is unpredictable, and sometimes you have to be flexible with your birth plan, but having a compassionate and culturally congruent doula on your team who has you, your baby, and your family’s best interests at heart is one of the greatest investments you can make for your growing family.

Almetria Turner, CCHW, CLES, CPPC, CPST, RYT, RPYT, REC-C, MA (she/her) is a Multi-Hyphenate Wellness DisruptHER, Full Spectrum Doula, Health Equity Advocate and Owner of Roots and River Wellness, a Black woman-owned doula service helping women, birthing people, and their families become rooted and grounded for birth and beyond. For more information, contact Roots and River Wellness at 901.340.2866 or visit You can also follow their page on Facebook or Instagram at Fit and Finally Free.


Your Diet Can Be a Tool for Managing Your Cancer Risk

If you ask most people about their health priorities, preventing cancer is high on the list.

As a surgical oncologist, I specialize in performing procedures to treat cancer, but I’d rather be able to tell patients they’re cancer-free and don’t need surgery.

Prevention is the best cancer treatment. If cancer cannot be prevented, then doing everything possible to help treat the cancer is the next best thing.

There are ways to reduce cancer risk, and a healthy diet is one of them. With that in mind, I’d like to clear up some myths that can cause people to feel overwhelmed or scared when talking about cancer.

MYTH: Avoid added sugar at all costs

There is a scientific basis for limiting added sugars like high-fructose corn syrup in our diet. Eating a lot of added sugar is linked to inflammation. Inflammation causes changes to our cells, which, over time, can cause changes to the DNA.

With enough changes, cancer can eventually develop.

But that isn’t the result of one event! Eating a candy bar won’t cause cancer, and avoiding sugar at all costs won’t stop cancer, unfortunately.

Instead, focus on balance. Aim for most meals to be higher in lean protein, fruits, and vegetables and lower in fat and carbohydrates. But if you want a treat now and then, that’s fine. Even better, add exercise to your healthy diet to really bring balance.

MYTH: You need to buy expensive designer “superfoods”

We hear a lot about nutritional powerhouses that fight disease, improve energy, manage weight, etc. Do they really exist? Yes, but maybe not how you think.

For some people, it’s raspberries, blueberries, or strawberries. Others choose green veggies like spinach or broccoli. Some people drink their superfood while others eat it raw.

In general, natural foods that are rich in color and help you feel satisfied without excess calories are “superfoods.” Your specific “superfood” is a personal choice.

MYTH: Give up the drive-thru

Processed fast food and other grab-and-go options contain chemicals, and exposure to chemicals can raise cancer risk.

Therefore, if you see many unfamiliar words in the ingredients list, it’s best to choose something with natural ingredients like dairy, fruits, or vegetables instead. Incorporate lean meats, too.

However, we get busy and have to grab some meals on the go.

There are also food deserts where fast food is the only option, and sometimes healthy food isn’t affordable or available.

It’s OK to have fast food occasionally, but balance it with whole, natural foods. Try to choose the healthiest option available. If you can, support programs in our community that help those in “healthy food deserts” access healthy food as well!

MYTH: Choose either health or fun

It’s not productive to tell people their favorite foods are off-limits, and I don’t agree with it.

My advice is to recognize that natural, nutrient-dense foods can lower cancer risk, and processed foods with added sugar can raise cancer risk. Working within those guidelines, find the foods you enjoy, have access to, and will eat regularly — and don’t worry about the occasional treat!

Diet and regular exercise aren’t punishments. They’re tools to build a healthy life and potentially lower your risk of cancer and other serious diseases.

For more information, visit or call 901.515.HOPE (4673).

This is not meant to be advice for specific patients or about specific cancers. If you or your loved one has cancer, or questions about your specific cancer risk, please talk to your primary care provider or cancer doctor to address your personal questions and needs.

To me, a “superfood” is simply a healthy food you enjoy and will eat regularly. Evan Glazer, MD, FACS, is a surgical oncologist and national leader in treating liver and pancreatic cancers. He sees patients at Regional One Health’s

Main Campus, 880 Madison Ave., and East Campus, 6555 Quince

Navigating Anxiety Surrounding Your New Year Resolutions

As we entered the new year, many of us embarked on the tradition of setting resolutions, whether we refer to them as such or prefer to view them as ongoing paths of selfdevelopment. Now that spring is here, it’s only natural to reflect on the progress we’ve made toward these goals. Research indicates that goals of exercising and healthy eating tend to appear near the top of most lists. Research also shows that a significant percentage of individuals tend to abandon their resolutions within the first few months. You are not alone if you find yourself stressing about your progress or feeling anxious about it.

It is not uncommon to find ourselves entangled in anxious thoughts. The inner dialogue can be overwhelming, with self-doubt and negative affirmations dominating our minds. Do any of these statements sound familiar?






These thoughts plague many of us from time to time, whether it is related to a personal goal of exercising more consistently, eating healthier, or reducing stress in our lives. If you are spending valuable time worrying about your resolutions or goals, questioning your abilities, or fearing the judgment of others, you are likely hindering your progress.

It’s easy to become ensnared in negative thoughts, often leading to procrastination and a sense of paralysis. Consider what you are missing out on by succumbing to these thoughts. Focused attention on what matters most, the joy of the journey, and the beauty of the present moment are often casualties of overthinking.

There are practical strategies to help you start addressing these thoughts and break free from their grip. To foster a healthier mindset and make strides toward your health and wellness goals, consider these practical strategies:

Mindful Self-Reflection: Pay attention to how your thoughts influence your mood, physical sensations, and behaviors. Take moments throughout the day to check in with yourself. Realize that you can take action towards your goals even as the negative thoughts remain.

Grounding Techniques: Engage in simple exercises like mindful breathing or sensory awareness to anchor yourself in the present moment instead of becoming hooked or controlled by your negative thoughts. These techniques help move negative thoughts to the background by giving them less of your attention.

By taking these small yet impactful steps, you can begin the process of separating from unhelpful thoughts, enhancing your focus, and making strides toward your resolutions and goals. If you find yourself needing additional support, contact Hall-Myers Consulting, LLC for personalized change coaching. Remember, it’s never too late to realign with your goals and pave the way for a more fulfilling journey of better health and wellness.

Dr. Wanda Hall-Myers is a licensed psychologist and owner of Hall-Myers Consulting, LLC. She provides consultation and coaching to help manage and sustain change while prioritizing mental wellness. For more information, call 901.308.6878 or visit







The Orion 5K, benefitting Meals on Wheels is back in the EDGE District! Join us near the Wonder Bread for a 5K and Family Fun Run that will be the best thing since sliced bread—ha, see what I did there.

Bring your mama, your best friends and athe kiddos. There will be music, food, beverages, pickleball and fun for all ages.




Brain Health Check-Up

Why would you want to get your brain health checked? What does that mean?

• You’re aging and concerned about your memory, focus, and overall cognitive health. The good news is we now know that many dementias are lifestyle diseases and may be prevented and sometimes slowed through targeted lifestyle habits and personalized brain training.

• Your kids are struggling with focus, concentration, mood, and procrastination. We can provide a clear understanding of how their brain is involved in those challenges, and use drug-free tools that train selfregulation skills.

• You want to enhance your cognitive performance, stress resilience, and mood. These tools are increasingly used by professional sports teams and executives for peak performance.

• No one wants to think about this scenario, but we do neuropsychological evaluations for brain injury lawsuits. If the injured individual had a baseline brain assessment before their accident, they would have a far better chance of winning their court case and getting the resources they needed for treatment.

Now, let’s look at what brain health check-ups are.

We use several tools to get a good picture of how the brain is functioning:

1. CNS Vital Signs – testing memory, focus, mood, and attention.

2. Personality Assessment Inventory – testing patterns of thinking, feeling, and behavior.

3. Heart Rate Variability and Lifestyle Assessment –assessing stress resilience and life habits.

4. Interview – assessing history and goals.

5. 19 Channel QEEG brain map – assessing the brain’s electrical habits that contribute to how you feel and perform.

6. A discussion of your results and brain health optimization tools to help you meet your goals. We will discuss many options for optimizing one’s brain, from targeted supplements to home training to Neurotherapy options in our office. We can create unique options to meet each individual’s needs and budget.

So, what would you do with this brain health check-up?

• Some may just keep this valuable information as baseline data and use the lifestyle skills and/or home training options we recommend to enhance their brain health.

• Some may want to invest in more robust professional Neurotherapy options in our office.

• Some may want to pursue further testing and brain health treatment options if it seems wise after reviewing all the data.

Preventing cognitive decline is vital now at a time when it is sadly on the rise and impacting so many. None of us want to experience dementia, and none of us want our loved ones to have to take care of us in that condition. Prevention is our best tool.

Why should you trust us in this process?

Dr. Dale Foster is a clinical neuropsychologist, a Board Certified Neurotherapist Senior Fellow, and a Diplomate in QEEG with over 35 years of experience. He has published research using these tools for PTSD and traumatic brain injury, as well as Autism Spectrum Cases. We have helped thousands of people with ADHD, Learning Disorders, Anxiety, Depression, Seizures, Migraines, Stroke Recovery, Chronic Pain, Memory problems, and more.

Check us out at

We require free phone consultations to assess if we are a good fit for each person’s needs. Call us at 901.624.0100 for more information.

Lee Ann Foster, MS, LMT, is a master’s-level psychologist who specializes in Epigenetic Wellness Coaching, Frequency Specific Microcurrent, and Somatic / Massage Therapies to help people with self-regulation, trauma transformation, and pain management.










Brandi Rish, RN BSN


901.552.3461 / MIDTOWN / glo.medicalaesthetics
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Pain Relief for Every Body

There are multiple options for pain relief — specialist doctors, medications, injections, surgery, alternative medicine — and still, we struggle with pain. There are shockwave treatments and several types of lasers. A breakthrough approach in pain management is offered in the Mid-south called the MLS Robotic Laser exclusively at Therabeam Laser Pain Relief at 452 Perkins Ext. in East Memphis. The advantages of this laser over other treatments are that there is no risk, no pain during the treatment, no needles, no incisions, no medications, or side effects. This technology is backed by years of scientific research and clinical trials and is FDA-cleared.

How Does it Work?

Who is a candidate for treatment?

The treatment is for anyone over the age of 18 with chronic or acute pain.

What conditions and injuries are treated by the MLS Laser at Therabeam?

The laser is used to treat painful conditions from head to toe. Here are a few examples.

• Patients with arthritic joints — hips, knees, or low back disc disease.

• Patients with soft tissue conditions — rotator cuff tears, tennis elbow, or Achilles tendonitis.

• Patients with nerve pain-sciatica, diabetic neuropathy, or carpal tunnel.

• Postoperative patients can also benefit, too.

How many treatments to see results?

The treatment protocols typically require 6 to 12 treatments, depending on the condition. Each treatment takes fifteen to 20 minutes. Most patients see improvement and feel significantly better in just a few treatments. Studies show an 90% improvement after completion of the treatments for most patients.

Are there any risk factors or side effects?

The MLS laser is set apart from other pain lasers because it uniquely uses two differing wavelengths at once in a patented delivery system to penetrate soft tissues and bone. This reduces inflammation and pain, improves blood flow, and stimulates the body’s healing processes. The robotic head treats the painful body part and surrounding area, while the handheld wand for trigger points is like being treated with dry needling or acupuncture but without the needle. It does not generate heat and can safely be used in areas of surgical hardware. Dr. Christian Smith and Dr. Mark Greenberger are the owners of Therabeam Laser Pain Relief. For more information or to book a consultation, visit or call 901.244.5100.

It is a completely non-invasive, drug-free, painless procedure with no side effects. There are no needles, incisions, or medications. This makes it suitable for patients to experience relief without risks and or downtime.

Join the 1,000,000 pound movement. Rise up Mid-South. POWERED BY healthier Scan to Download the Free Healthier 901 App More than one-third of our community is directly impacted by obesity, putting Mid-Southerners at a higher risk of developing life-threatening conditions. Together, we can change this and help create a healthier and more active community. Are you up to the 1,000,000 pound challenge or simply want to live a more active life? Join the Healthier 901 movement today by downloading the free wellness app to track weight loss and access resources, events, partner discounts and more. Change starts today. And it starts with you. Thank you to our partners in health!

All articles by Zoe Harrison

What are Barre and Pilates? These Expert Share Their Passion for their Practice

Low-impact and functional fitness workouts are rapidly gaining popularity in health and wellness communities. Many who once meticulously tracked calories burned per workout and committed only to cardio and high-impact exercises have now turned to more measured and controlled strength and toning workouts like Pilates and Barre. These exercises target supporting muscles that aren’t engaged during typical workouts, which provide greater strength and control in daily movements and performance of other sports. The Memphis Health + Fitness community is embracing the Pilates and Barre boom, with students all over the city raving about their favorite studios and poses. The beauty of these lowimpact workouts is that they can be tailored to anyone based on their fitness goals, age, and mobility — so anyone can enjoy the benefits.

Traditional Pilates is a mind-body exercise developed in the 1900s by Joseph Pilates, which uses a combination of approximately 50 repetitive exercises that require strength, stability, flexibility, and attention to muscle control, posture, and breathing. These traditional methods are embraced by local studios Core Collective and Club Pilates, but core tenants of traditional Pilates are incorporated into most local Pilates and Barre studios. Ballet Memphis and Crystal’s Body Shop teach STOTT® Pilates, an iteration of traditional Pilates that incorporates contemporary thinking on spinal rehabilitation, fascial integration, muscle conditioning, and athletic performance enhancement. Inferno Hot Pilates classes can be found at Dose Hot Pilates and Yoga, which combines high-intensity interval training with Pilates-based principles in a heated room. Pure Barre and Neighborhood Barre utilize many similar movements to traditional Pilates but combine classical dance postures and exercises using a ballet barre. And at pilatesadrienne901, a mix of traditional and contemporary Pilates is incorporated at a home studio. With so many different options, there's something for everyone!

However, the key to an amazing practice is an instructor dedicated to helping their students achieve the maximum benefits from their workouts. Eight renowned Pilates and Barre instructors in Memphis and their students shared their experiences with the practice and how Pilates or Barre have changed their lives. Though their practices and experiences may differ, each instructor shares a passion for seeing their students grow and hope to continue spreading their love for Pilates and Barre to the Memphis community.


Meghan Flowers

27; Barre instructor for three years and is a Master Trainer for Neighborhood Barre

Meghan Flowers is a passionate Barre Master Trainer now, but she used to think high-impact cardio was the only way to make a difference in her physique. Meghan was a D1 tennis player, and after college, she continued the cardio-focused mentality she had as an athlete. After feeling stagnant with her fitness, she tried Neighborhood Barre (NB) and fell in love with how she felt after the workout. “Barre helped me restore my relationship and love for fitness. It made me feel empowered and allowed me to shift my focus to getting stronger and feeling good rather than burning a certain number of calories,” Meghan says. Her love for Barre and blind ambition led Meghan to register for instructor training. Now, as a Master Trainer, she trains new instructors in Barre and seasoned instructors in different formats.

NB offers different class options for a full crosstraining experience – a low-intensity toning barre50 class, a cardio-focused barreHIIT class, and a weightlifting barreSTRENGTH class. Each move in every class offers modifications and advancement options to tailor to an individual client regardless of age, stage, or fitness level. “Our studio has a nojudgment zone where you can truly show up to our classes with no comparisons or judgments. It’s one giant family that has been so exciting to see grow!” Meghan says. Her favorite exercises are thigh exercises at the Barre with heel popping — she loves the thigh burn paired with the required core engagement.

Aside from her love for the NB workouts and community, Meghan loves the unique challenge associated with teaching and the connection she has with her students. Whether curating a fun playlist for her students or having early morning conversations with her classes (Meghan charmingly refers to it as her ‘podcast hour’), she loves contributing to the positive community of friendship with the NB women.

Jordan Galloway, an NB student, attests to the fun and inclusive environment of Meghan’s classes. “What I love about Meghan and NB is that they truly

care about ensuring women know they are strong and capable of hard things. So many gyms only care about appearances, but NB emphasizes the functionality that working out and strengthening adds to your life and makes that the focus of their classes,” she says.

Outside of instructing, Meghan is a 4th-grade math teacher at Christ Methodist Day School, where she brings her same instructor energy and persona daily to her students! She also loves reading and spending time with her husband, her four-month-old son Drew, and their two dachshunds. Meghan attests to her easy pregnancy and postpartum experience in taking Barre and maintaining her fitness.

In the future, Meghan is excited to continue learning, growing, and advancing her craft as an instructor by traveling to other NB studios and bringing this knowledge to the new teachers that she trains. “What I love about this job is there is no “best”— there is always space to grow and glow brighter.”

Are you interested in trying Neighborhood Barre? Visit to sign up!


Jenna Goode

47; Pilates instructor for 20 years and founder/owner/teacher at Core Collective Broad

Jenna Goode discovered Pilates in college while working the front desk at a Charleston, South Carolina studio. Though intrigued, she initially found the method and equipment quite intimidating. After mustering up the courage to start practicing, she almost immediately found the deep connection she has to this unique whole-body and mindful approach to exercise, which has since become her career.

After falling in love with the practice of Pilates, Jenna completed a 700-hour Comprehensive Pilates teacher training program and began teaching. After teaching for several years, she took the next step in her Pilates career by taking the Nationally Certified Pilates Teacher exam and gaining NCPT accreditation. To maintain the NCPT, Jenna completes an additional 16 hours of training every two years, which she accomplishes by attending workshops and conferences. “I think every good teacher keeps an ‘always learning’ mindset,” she says.

Jenna opened Core Collective Broad to bring a welcoming and supportive Pilates movement to the Memphis community. Not only is Core Collective Broad fully equipped with Reformers, Exo chairs, Spring Board/Towers, Cadillacs, and smaller Pilates equipment, but they also have a gym with conventional weights, machines, a treadmill, a Peloton, and a patio space for their members. “We seek to strike a balance between the athletic and the therapeutic components of Pilates to meet our clients where they are in their movement practice,” Jenna says. They offer multi-leveled small group sessions but bend towards more athletic programming, while their private sessions are tailored to meet each client’s needs and goals. Most CCB classes are in the Reformer studio and are fullbody workouts focusing on the core. In addition, they also offer mat, chair, and tower classes for variety and to provide new challenges.

Jenna feels most inspired by watching her students develop a love for mindful movement and using it as a tool to empower their wellness. “Being told by a student that she felt welcomed at CCB, she didn’t feel intimidated and looks forward to classes now that she feels all the positive changes from her dedicated, consistent practice — hearing that feedback is truly my ‘why,’” Jenna reflects.

Lisa Street, a student at CCB for over five years, loves the studio space, instructors, class schedule, and the positive energy of the community. “Having a background in dance and yoga, at 51, Pilates has given me even more core strength, which is so important for maintaining the mobility of my younger self!” Lisa says.


In addition to her passion for Pilates and fostering the CCB community, Jenna is a mom of three who loves spending time with her family, traveling, and spending time outdoors. In the future, Jenna hopes to continue to expand the CCB reach by continuing to improve and expand their teacher training program, service options, and partners in wellness. “Overall, I want to empower wellness through movement so that more people can experience the benefits, joy, and freedom of Pilates,” Jenna says.

Keep up with Core Collective Broad and stay tuned for exciting opportunities through their class schedule, teacher training, and future retreats at or on Instagram @corecollectivebroad.

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Ashley Ross

37; Pure Barre teacher for 4 years and 3 years owning studios

Ashley Ross’s interest in Pure Barre started when she saw a simple advertisement 13 years ago. As a former athlete, Ashley sought a low-impact, highenergy, consistent, and effective workout. As she moved around for work over the years, she always found a Pure Barre to join in the area, and when she returned home to Memphis, she decided to move forward with teacher training. “I’m naturally an introvert, so it was something outside my comfort zone that I wanted to challenge myself to do,” Ashley remembers.

Pure Barre has an extensive training process, including sending a test video of yourself teaching a full class to corporate for review and approval as the final step. The training for the Classic format, which is the foundation of all Pure Barre classes, includes 100+ hours of anatomy training and in-person/ virtual training over several days. Pure Barre offers five class formats (Classic, Define, Reform, Empower, and Align), which ensures versatility for those who use Pure Barre as their only form of exercise — cardio, strength training, stretching, core stability, and balance. The studio supplies equipment needed for classes, including weights, a ball, a double tube, wrist/ankle weights, a platform, sliders, and larger resistance tubes. Ashley is currently teaching three of the five formats, so one of her goals is to become certified in the other two so she can regularly teach them all.

For Ashley, one of her favorite parts of teaching Pure Barre is seeing her clients improve. “I’m always so excited when clients find their best form during class! We make hands-on adjustments to ensure clients maintain alignment, and sometimes a slight adjustment makes the light bulb come on for the client, and you can tell when they start to feel the exact muscles we’re targeting,” she says. She also loves seeing all of her long-time students who have been members for 10+ years and the excitement of new Pure Barre students. “The combination of longtime clients, “newbies” who are just starting their Pure Barre journey, and tenured instructors who have kept their Pure Barre obsession through all journeys of their life help our community continue to thrive.”


Ashley is known for her energetic playlists and calm yet effective tone. One of her students, Julia Fletcher, says, “Ashley has an endearing smile, warm personality, and lovely, calming voice. She makes everyone feel welcome and comfortable at her studios while she cheers us on with her radiant spirit.”

While she is kept busy by teaching and owning Pure Barre studios, Ashley also has a full-time finance/project management job and spends her “spare” time helping build Microsoft Excel reporting. Ashley also sits on a few boards, serving as secretary of the National Association of Black Accountants and treasurer of the Pure Barre Owners Association. “My calendar stays full, but I wouldn’t have it any other way!”

Find Ashley’s class schedules at and


Crystal Brothers

47; Pilates teacher for 25 years; Owner, Licensed Massage Therapist, Certified Synergetic™ Structural Integrator, Ballet Instructor, and Certified STOTT® Pilates Instructor of Crystal’s Body Shop LLC

As a ballet dancer from age seven, Crystal Brother had tremendous flexibility in her muscles but not enough stability in her joints. At age 17, Crystal joined Boston Ballet II and endured a back injury and stress reactions in both tibias, both ankles, and her left foot. She knew it was time for help, so she sought Pilates. “Pilates helped strengthen my overly stretched

muscles, provided balance and stability in my body, and set me on the path of heightened self-awareness in my movement,” Crystal says. Continuing as a professional ballerina for 25 years, Crystal leaned on Pilates as an integral part of her extensive maintenance routine in injury prevention and extended the life of her career.

Crystal is a certified STOTT® Pilates instructor and in all levels, including Mat, Reformer, Chair, Cadillac, and Barrels. Each year, Crystal takes an additional six hours of continuing education courses. “I found early on that I love teaching ballet because it not only helped me become a better dancer but because I loved helping people connect with their bodies. Pilates always felt right to me and completely supported my lifestyle, so it only made sense to incorporate and share this complete package of body knowledge and awareness,” she says.

In Crystals’ private Pilates lessons, she focuses on functional movement, balance strength and mobility, and lots of core work using the Fitness Circle, a large stability ball, Cardio Tramp, Flex Bands,


Toning Balls, Arc Barrel, and Reformer. Before and during each lesson, Crystal considers her clients’ physical and mental state and tailors the session to their needs. “My dance background has afforded me a deep understanding and appreciation for the human body, how important it is to function well, and that it houses the soul,” Crystal says. Crystal has cultivated her Body Shop to be a safe space full of encouragement, compassion, and care, where she can share her knowledge and her cheer for Pilates.

Crystal’s student Karen Carrier emphasizes how special Crystal is as an instructor, saying, “Crystal is the ultimate instructor, working alongside me, not just instructing. From her 30-plus years as a professional dancer, understanding the human organic form, she ensures that my form is correct so as not to cause any injuries. Watching her walk into a room makes you feel you are in the presence of a true artist. Her body is her temple, and it translates into her ability to convey to the student how to master these techniques.”

Outside of her client work at Crystal’s Body Shop, Crystal teaches ballet and Pilates at New Ballet Ensemble, ballet at Collage Dance Collective, Aromatherapy at Massage Institute of Memphis, and performs at Theatre Memphis and Playhouse on the Square. She also enjoys taking classes in dance, Krav Maga, and line dancing, and loves walking with her dogs, Whittle and Bella. “As a highperformance athlete for four decades, I have learned the importance of physical and mental health,” Crystal says.

Crystal looks forward to deepening her understanding of the body while nurturing her connection with her community. “I want to increase my versatility and seek new and inspiring ideas by taking more workshops and continuing my education, and I want to become the go-to therapist for dance and theatre companies.”

Learn more about Crystal and the offerings at Crystal’s Body Shop by visiting

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Adrienne Albertine Cohen

30; has been teaching Pilates for 5 years and from her home studio for 3 years.

Adrienne Cohen’s first entered the world of Pilates by attending classes at Core Collective Broad in the Fall of 2018. She grew up playing sports and maintained an active lifestyle during adulthood, but she always tried different fitness trends. After those first classes at Core Collective, Adrienne knew that Pilates was the exercise method that she would stick with. “It was the first time I did a group fitness class where I wasn’t trying just to make it through and check the box. I never once thought about the clock, and I discovered muscle connections I’d never felt before and couldn’t wait to go back and learn more,” she remembers. Over time, Adrienne felt that her core was stronger, her posture improved, and her overall mindset around exercise and body image shifted from feeling like a burden into a passion and soon, her career.

In 2018, Adrienne started instructor training at Core Collective Broad, a studio she emphatically recommends for those looking to try Pilates, and completed their extensive 450+ hour program. She has since added a yoga certification through Hot Yoga Plus and continues to take Pilates classes from studios in Memphis and around the country when she travels. She also studies specialized courses on specific groups like pre-natal, post-natal, and elderly populations.

Adrienne teaches a mix of traditional and contemporary Pilates in her home studio, located in her detached garage, which houses her Reformers, Tower walls, Exo Chairs, and more. A self-proclaimed homebody, Adrienne says, “I think what makes this studio special is the mantra ‘I am home.’ Yes, physically, I am at my house, but I hope the space and the Pilates method together remind my clients to be in touch with their breath and body, so they feel at home in my space as much as I do.”

Adrienne’s favorite aspect of being a studio owner and instructor is being able to help guide and encourage her clients in their daily connections and challenges. She enjoys teaching students of all fitness levels and seeing their individual growth. “No matter how long my client has been practicing, the movement remains challenging because Pilates never allows us to plateau. Just when we master a movement and think something is easier, a spring tension or position change can quickly shift that mindset to offer a new challenge.”


Regan Steepleton has been a client of Adrienne’s since she opened her studio and found the positive atmosphere and energy infectious. “Since its inception, Adrienne has created a community of Pilates lovers. Each class is unique and fun but also challenging, and Adrienne’s positive energy is contagious to all her clients.

Outside of teaching, Adrienne loves spending time with her loved ones. She and her husband recently welcomed a baby girl, who often does tummy time during classes and smiles with encouragement while students tremble through a plank. In the future, Adrienne looks forward to continuing to love her family and her Pilates family, too, and plans to continue cherishing the intimacy of her home studio.

Instagram @pilates.adrienne901

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Pam VanGilder

67; STOTT® Pilates instructor for 24 years and an Instructor Trainer for STOTT® Pilates for 10 years; Director of Pilates + Wellness at Ballet Memphis

For Pam VanGilder, Pilates became a physical and mental healing practice following a traumatic injury. Pam was working for Ballet Memphis as the Director of Educational Outreach in 1997 when a car accident left her with extensive injuries that required months of physical therapy. Conveniently, Ballet Memphis had just started a Pilates Program, and Pam found that through Pilates, she was able to fully integrate her movements and feel whole again after the accident. “Through the recovery process, I came to appreciate the ability to move with ease and fluidity in daily activities, and I wanted to help others maintain their movement capabilities, too,” Pam recalls.

Pam became certified to teach Pilates through the Merrithew STOTT® Pilates Program. STOTT® Pilates combines traditional Pilates practices with modern principles of exercise science and spinal rehabilitation.

The program and its different specialties (Mat, Reformer, Cadillac, Chair, Barrels, Levels 1 and 2) require in-course training, physical practice, observation of experienced teachers, and practice teaching hours. She then became an Instructor Trainer, which required several years of teaching experience and the completion of additional training courses.

At Ballet Memphis, classes can be private, semi-private, or group. There are only five or fewer clients per class, allowing instructors to personalize each class for those in attendance. They use specific Merrithew Pilates equipment and have Reformers, Chairs, Spring Wall, Wall units, Cadillacs, Barrels, Ladder Barrels, and other small equipment.

In a typical class with Pam, she focuses on each client’s movement challenges and goals while building continuity from one class to the next to see advancement while keeping classes fresh and interesting. Pam is eager to help people become more aware of their body and postural alignment, gaining strength, mobility, and coordination. “It is fulfilling to watch my students progress and accomplish their movement goals, whether that be hitting the tennis ball with more power, skipping with their grandchild, getting up and down from the floor with ease, or simply moving without pain,” Pam says.

One of Pam’s students, Celine Croce, notes how exceptional STOTT Pilates and Pam have been in her wellness journey. “I have been working with Pam for 20 years and love it! She has been


trained to know the body’s muscular system, the skeletal system, and body mechanics, and she is very watchful to ensure each exercise is performed correctly to achieve the best and safest results,” Celine says.

Outside of Pilates, Pam finds deep connections through her family and community. She loves spending time with her husband, children, and grandchildren, whether it be through hiking, biking, playing games, dancing, or singing karaoke. Her daughter, Sarah, has Down Syndrome, so Pam coordinates Sarah’s weekly schedule to ensure she has challenging and fun activities that interest her, including her Inclusive Dance Class at Ballet Memphis.

Pam says, “I truly believe that with its focus on proper alignment and balanced muscular and fascial support, a quality Pilates practice is the foundation of all healthy movement for longevity in both functional and athletic fitness. Just keep moving!”

For more information contact Ballet Memphis Pilates and Wellness at 901.753.4177 or visit


Gina Gomez

29; Pilates instructor for over 5 years; instructs at Dose Pilates

Gina Gomez was always active and enjoyed hiking and running. After college, recognizing her fitness was not at the level it once was, Gina joined a friend for her first Inferno Hot Pilates class. The high-intensity, low-impact class left her feeling challenged mentally and physically, and she immediately was hooked on the dynamic full-body workout. “I became a regular at the studio. Practicing Pilates improved my muscular strength and transformed my body after just a few months,” she says. A year later, Gina decided to take her practice to the next level when Gabriella Walters, the founder of Inferno Hot Pilates, brought her training to Memphis.

Gina received Level 1 certification training through a combination of lectures, active participation, and observation. This training covered basic Pilates principles and explained exercises, alignment, and poses. The following year, Gina received Level 2 Pilates certification with Gabriella, incorporating weights and resistance bands.

Gina now teaches at Dose Hot Pilates & Yoga, where she enjoys cultivating a fun, upbeat class and fostering relationships with her students. Dose Hot Pilates classes are in a 95-degree room and are floor-based. They are full-body, low-impact, and high-intensity, rooted in Pilates principles. “A typical class with me is a party! Beginners can feel comfortable with my gentle approach, and advanced students will love challenging their bodies in compound sequences,” Gina says. Whether it comes from a new student or a long-time Pilates connoisseur, Gina loves hearing big and small wins from her students and watching them grow stronger and more confident. Gina even takes song requests from her students to curate the perfect playlist for class. “I believe a good workout alongside a great playlist can be the best medicine when you are having a bad day,” she says. Dose students can also look forward to cold lavender towels for cool-down at the end of each Hot Pilates class.


Like Gina, Dose member Brittany Hudson joined the Dose community because of the warmth and hospitality she felt from the instructors and students. “Gina exudes such positive energy. I always leave her class feeling better than when I came,” Brittany says.

Outside the studio, Gina is a marketing professional with an MBA and certification in project management. She stays involved in the Memphis community through her fitness endeavors, co-founding a young adult ministry at her church, and endorsing Memphis restaurants like Babalu, City Silo, and Red Koi as a self-proclaimed local foodie.

Gina hopes to continue becoming the best version of herself and spreading a message of self-love. “I want to remind my students that they don’t have to wait until they reach their ideal body image to love their bodies. Their true beauty is the light that lies inside of them. This is why I tell my students to share their light with the world at the end of every class!”

Check out Gina’s schedule at Dose on their website

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Sue Kinzey

60; Pilates instructor for 3 years and teaches at Club Pilates (Collierville, Lakeland & East Memphis)

No matter her physical location, Pilates has become a home for Sue Kinzey Living in Chicago fifteen years ago, Sue wanted to find a place to work out and meet a community of like-minded people and joined a local studio in Lincoln Park. She then moved to San Antonio, and during her search for a new Pilates home, Sue found Club Pilates and joined as a member seven years ago. In 2022, Sue was looking to explore new career options and enrolled in the Club Pilates 500-hour teacher training program and has never looked back. “I spent the majority of my career in Human Resources, but I find that Pilates and Human Resources both satisfy my need to help and support people,” she says.

Club Pilates’ 500-hour teacher training included 150 hours of online learning, 100 hours of self-practice, 80 hours of observation, 66 hours of in-studio learning, and over 100 hours of practice teaching hours. “I love sharing my knowledge of Pilates with individuals and then seeing them move through the exercises,” Sue says. Sue teaches at Club Pilates studios in East Memphis, Collierville, and Lakeland. Each studio has reformers, Exo chairs, Springboards, TRX trainers, BOSUs, Mats, weights, and props like elastic bands, Magic Circles, and gliders. At Club Pilates, all classes are grounded in common Pilates principles and are full-body and low-impact. In a typical class with Sue, she will start with footwork to engage the legs and abs, followed by bridging, arm, legs, ab, and full bodywork, with lots of energy and fluid movements incorporated, followed by a rewarding final stretch.


Sue’s student, Bridget Sanders, is confident that her Pilates practice, guided by Sue, has given her a new chance at life. Bridget has had lupus and rheumatoid arthritis for over 30 years and was barely able to walk due to the nerve damage in her feet and legs. Within six weeks of starting private Pilates lessons with Sue, Bridget regained all feeling back in her feet and finally felt pain-free for the first time in over 30 years. “Pilates gave me something no physician or medication had ever been able to accomplish. It’s been almost a year, and the only pain I ever have is soreness from doing too much Pilates!” she says. Bridget recognizes that practicing Pilates has healed her but attributes Sue’s care and knowledge to her stamina and strength. “Not only is Sue so kind, caring, and professional, but she also knows everything about Pilates and anatomy. She intuitively knows what I need daily, making me better and stronger. She has literally saved my life!” Bridget says. In the words of Sue, Pilates is for everyone, no matter your age, size, or physical limitations!

Find a Club Pilates studio near you at

By Shlomit Ovadia
Photo by Tindall Stephens

Finding an Intentional, Disciplined Balance

When Laura Scott, a fitness enthusiast, started noticing changes in her body composition, she was forced to examine her workout routine and lifestyle more closely.

“It just wasn’t the right kind of workout,” she said of her cardio-heavy and isometric training routine. “It wasn’t producing the lean, sculpted physique I was working for.”

That’s when Laura got proactive about creating a routine to counteract the slowing metabolism caused by aging and the deficiencies of the standard American diet. Between knowledge gleaned from working in healthcare as a registered nurse and her previous culinary career, Laura learned how to transform her body composition and maintain proper health through a plant-based lifestyle.

“It wasn’t an overnight thing; it was a slow, natural, and progressive change,” Laura says of her shift from an omnivorous diet to a plant-based one. Meanwhile, she also began transitioning her workouts from cardio-focused to weightlifting. The combination proved to


be a success, dramatically improving her body composition from a size 6 to a size 0.

“I think women are afraid they’re going to get bulky. We do not have the testosterone or body mechanics to get big,” she explains of her new, slender frame. “Increasing muscle mass burns more calories, even at rest, to sculpt your body and burn fat.”

“Now I’m fit with flat abs, stuff I never thought I’d have again as a mom.”

As a former chef, Laura knows the importance of meal-prepping healthy and delicious foods to stay on track. She’s also keenly aware of how unhealthy habits like poor diet and lifestyle can contribute to preventable illnesses. Witnessing the consequences of this daily through her hospital work has further driven Laura’s commitment to living a healthy life for herself and her patients.

“The biggest problem with society is we are so disconnected from our food sources. We need to be more intentional about what we put in our bodies.”

Gochujang Tofu

Cut into equal-sized cubes and toss with salt, pepper, and garlic powder.

Then toss with 2-3 tablespoons of cornstarch. Spray with oil and place in the air fryer. Air fry at 400 degrees for 10 minutes.

Gochujang sauce :

q 1 Teaspoon garlic

q 1 Teaspoon ginger

q 1 Tablespoon coconut sugar or maple syrup

q 1 Tablespoon seasoned rice vinegar

q 4 Tablespoons soy sauce

q 2 Tablespoons Gochujang

q ¼ cup water

q 1 Tablespoon cornstarch

Laura takes that same approach to the gym, moving mindfully through each workout. “I go to the gym daily but don’t necessarily do resistance training every workout. Sometimes, I focus on stretching and cardio. You have to give your body time to recover from weightlifting. I take an intuitive approach to my workouts by alternating upper and lower body routines and allowing myself active rest days, so it feels balanced and healthy.” Laura opts for yoga, stretches, or ab work on active recovery days, but daily hydration is non-negotiable.

“You don’t have to make it complicated; stick to the same routine, focus on form, progressive overload, and consistency.”

For Laura, being intentional and disciplined in investing in her health has dramatically changed everything, from the gym to work performance to life at home. “I take care of my body, and my body takes care of me.”

Want an easy, tasty tofu recipe you can whip up in minutes in the air fryer? Try this recipe:


In a small bowl, mix water and cornstarch and set aside. In a saucepan over moderate heat, mix garlic, ginger, rice vinegar, soy sauce, and sugar. When the gochujang and sugar dissolve in the saucepan, add cornstarch to thicken the mixture. Toss to coat air-fried tofu in sauce. Top with scallions and sesame seeds.

Serve with:

Sliced avocado • Sliced cucumber • Steamed rice

*If the sauce gets too thick, add water until you achieve the desired consistency.

By Shlomit Ovadia
Photo by Tindall Stephens

Dancing in the Air

Take to the sky with High Expectations Aerial Arts in Memphis, an aerial arts studio offering a broad spectrum of classes and performance opportunities for all ages, genders, and levels that celebrate the feats our bodies are capable of.

Studio owner Sarah Bolton grew up practicing ballet and modern dance and was involved in dance education for many years. Yet, everything changed when she discovered the magic of aerial arts with Val Russell at Push Pilates in Memphis 11 years ago.

“I instantly fell in love. It was so much fun and very hard. I couldn’t do much, but I accepted the challenge.”

Although she had ample leg strength from being a dancer, Sarah had to build the upper body strength needed to move suspended in the air.

“Aerial arts are different from most forms of modern dance, where you are working against a horizontal plane using the floor. Aerial artists work with a vertical plane that explores space by moving up and down. You need to be able to hold your body weight up in space while doing creative things.”

The Switch

When High Expectations was at risk of closure five years ago, Sarah moved from patron to owner. “They were going to either shut it down or someone had to buy it. I realized that if I didn’t buy, the studio and its amazing community would disappear.”

Sarah left her full-time job in business and bought the studio in 2019. Eventually, she moved them into a bigger location with 25foot ceilings and beautiful, open spaces.

Higher Expectations serves everyone ages 6 to adult, from the absolute beginner looking for a fun, recreational activity to the most advanced performers.

Aerial conditioning, aerial yoga, mobility work, flexibility training, and other aerial-supportive, cross-training classes are available to assist patrons in their sky-high journeys. “People can find what they’re excited about and plug into that.”

“Our classes progress while giving people enough time to acclimate the body in small doses to hold positions and accomplish certain pull-up movements. Over time, their bodies will adjust.

Between teaching, owning a business, and managing her own training, Sarah has learned to become laser-focused on her practice by setting a few movement goals at a time. She is currently training for her exciting showcase, Tangled Roots,

Whispering Leaves, coming to the studio on Saturday, April 13, at 6:00 p.m. “It merges my two worlds,” the play’s dual themes of environmentalism and creative expression.

Despite the demands of owning a business, Sarah is continually inspired by the amazing aerial community of friends and fellow performers. “I do it because this studio brings so much joy to people’s lives.”

Sarah hopes others can find the same respite in aerial arts as she did. “It’s not about how skinny you are; it’s more about how strong and flexible you are and what cool, amazing things your body can do in space besides looking a certain way. It’s been such an empowering and healing practice for me because I get to be surrounded by these powerful, creative women who are learning to love their bodies in a new way.”

IG: @highexpectationsaerial

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Professional dancer and ballet maverick Leonard Perez lives and breathes dance and all forms of creative expression, creating a feedback loop of endless inspiration.

Hailing from the dancing country of the Dominican Republic, Leonard did not begin formal training until moving to the United States in high school. He practiced ballroom dance and was recruited by Ensemble Espanol Spanish Dance, a Chicago-based company that focuses on Flamenco, Folklore, Escuela Bolera, and Danza Estilizada.

Leonard trained assiduously during university with Ensemble Espanol, the Ruth Page School of Dance, Civic Ballet, and Milwaukee Ballet II before securing his first company position with Dayton Ballet and later Indianapolis Ballet.

“Dance, and ballet specifically, brings me closer to myself every day and is a way I can express myself without words,” he says of his rather shy personality off stage.

Leonard currently works for the Collage Dance Collective in Memphis, a company focused on promoting ballet growth within communities of color, who have historically been unrepresented in this sphere of talent.

“We are a contemporary ballet company rooted in classical techniques, but the way we use those techniques to tell stories is way more expansive and untraditional,” he explains.

As a professional dancer, Leonard has a full, Monday-Saturday 9-5 rehearsal schedule buffered on both ends with yoga, nature walks, journaling, strength training, fashion styling, physical therapy, teaching, and West African dance with Kindred Spirit.

His involvement in the highly energetic, rhythmic African dance allows Leonard to be expressive and fluid while learning about different cultures and connecting with the community.

It also influences his ballet. At work, “who I am is shining through every movement. Part of that is my Dominican culture. There is no disconnect. People from the DR, we are very lively, happy, joyous, and humorous people, so I always try to throw a bit of this lightness in.”

Often, Leonard works with a choreography piece anywhere from 10 days to 5 weeks, some of which he may perform for several consecutive shows in one week while on tour or premiere in a show the following month or year, just twice. Tours typically

last three weeks and include four separate programs in four cities.

“We are constantly changing the casting and dances to give different people opportunities.”

Whether it’s while cooking dinner or during a grocery run, Leonard constantly finds moments to review his rehearsals, jotting down notes about how to enhance foot pointing during a jump.

For Leonard, dance is a way of life and is not exclusive to any group of people.

“I would encourage people to use it to connect with themselves mentally, emotionally, and spiritually. Everyone can access this art form, regardless of age, gender, background, or experience. Whatever your reasons are, I hope people never feel afraid to try ballet.”

Catch Leonard this spring at the Cannon Center for the Performing Arts on April 20 and 21 for his performance of Elevate with Collage Dance Collective. You can also join his Adult Beginner Ballet class every Saturday from 9-10:00 a.m. at Collage Dance Collective.

IG: @collagedance

IG: @leonardperezjr


BOWLS Bruschetta


q 1 lb. boneless skinless chicken thighs

q Trader Joe’s Bruschetta Sauce

q 1-2 packs Trader Joe’s frozen brown rice

q Mozzarella pearls

q Arugula

q Balsamic glaze

q Olive oil

q Salt, to taste

q Pepper, to taste


Prepare the chicken by drizzling with olive oil (about 1 tablespoon) and season with salt and pepper.

In a pan over medium-high heat, drizzle olive oil and add the seasoned chicken thighs. Cook on each side until golden brown and the internal temperature is 165 degrees. Remove the chicken from the pan and set aside. Once it has cooled down a bit, slice into strips.

Assemble your bowl. Add cooked brown rice as the base. Top with arugula, chicken, mozzarella, and bruschetta. I like to drizzle a little olive oil over the toppings and season with salt and pepper.

Serve with balsamic glaze drizzle and enjoy!

Prep Time: 30 minutes • Makes 4 Servings

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 and follow on Instagram


to shop. It’s a place to gather. importantly, it’s a rare chance to experience simplicity of a Mississippi small town.


fresh, local experience.



It’s a place to shop. It’s a place to gather. But more importantly, it’s a rare chance to experience the rich simplicity of a Mississippi small town.

It’s a place to shop. It’s a place to gather. But more importantly, it’s a rare chance to experience the rich simplicity of a Mississippi small town.

It’s a place to shop. It’s a place to gather. But more importantly, it’s a rare chance to experience the rich simplicity of a Mississippi small town.

I t’s truly a fresh, local experience.

I t’s truly a fresh, local experience.

I t’s truly a fresh, local experience.

NEIGHBORHOOD barre Memphis (901) 295-9313 @neighborhoodbarrememphis
Photography by Amy Threadgill

Pork and Mushroom Lettuce Wraps

Light and lean, these lettuce wraps perfectly accompany later sunsets and rising temps — a refreshing-meets-enriching bite of protein, leafy greens, and approachable flavors from your pantry.

Serves 1-2 / Makes four lettuce wraps


q 4 leaves iceberg or butter lettuce

q 6 ounces ground pork

q 1/4 yellow onion, diced

q 1 garlic clove, minced

q 6 baby bella mushrooms, chopped

q 1 teaspoon sesame oil

q 1 tablespoon coconut aminos (or soy sauce)

q 1/4 teaspoon ground ginger

q 1/4 teaspoon sea salt

q Chives, to garnish

q Sesame seeds, to garnish

q Chili crisp, to garnish (optional)


Heat sesame oil in a nonstick skillet over medium heat. Add garlic and sauté until fragrant, about 30 seconds. Add onion and ground pork and cook. Use a wooden spoon to break up the meat. After three minutes, add mushrooms and coconut aminos (or soy sauce). Continue to stir until the mushrooms are soft. Then, turn the heat low and stir in ground ginger and salt. Spoon into lettuce boats and season with sesame seeds, chives, and chili crisp.

Follow @cara_melized on Instagram for daily inspiration and
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.
bookmark her recipes

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At Brain Body Balance TMS we use the latest TMS technology, theta burst stimulation, which mimics natural brain wave patterns to help brain cells communicate better and restore function—in as little as 10 days!

Our customized treatment plan ensures the best chance for a drug-free recovery with lasting results. Over 90% of our clients experience significant improvement in their mood after a course of treatment.

TMS Can Help With:

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Firing up the grill isn’t only for beef, chicken and pork – you can prepare a tasty recipe over an open flame while skipping the meat with Grilled Apple Portobello Burgers. Simply substitute beef with thick portobello mushrooms and naturally white Envy Apple slices that maintain their beauty while cooking so your finished “burgers” look as delicious as they taste.


q 1 Envy Apple

q 2 portobello mushrooms

q 1/4 cup olive oil, divided

q 1 tablespoon lemon juice

q 2 garlic cloves, minced

q 1 teaspoon oregano

q 1 teaspoon salt

q 1/2 cup herbed goat cheese

q 2 brioche buns

q 2 parge pieces butter lettuce

q 2 tablespoons mayonnaise


Heat grill to medium heat.

Slice apples horizontally into thick round wedges and remove seeds using fork.

Remove portobello stems.

In small bowl, combine 1/8 cup olive oil, lemon juice, garlic, oregano and salt.

Using basting brush, coat portobellos on both sides with olive oil mixture. Grill stem sides down 2 minutes then flip.

Add goat cheese to portobellos and grill 2-3 minutes until cheese is melted. Remove from grill.



The Music City Fit Expo has been a staple of the fitness community. We are bringing fitness enthusiasts together with their favorite brands & gyms to have a great time! Everyone will enjoy the Strongman or the CrossFit team competition, not to mention the powerlifting and Olympic lifting events. Music City Fit Expo will be the biggest expo, filling over 100,000 sq ft Nashville Fairgrounds this summer.

The Music City Fit Expo will have you buzzing with excitement as you hear from the industry's authorities present their health products, fitness classes, and a fashion show from our MainStage, all while enjoying delicious food from area vendors and food trucks.

MCFE was created to bring the industry together from its islands of competition into a place where the community can grow as relationships are built that will last a lifetime.


Tart Cherry Superfood BANANA SPLITS


q 1/2 cup dark chocolate chips

q 2 cups tart cherry juice

q 2 ripe bananas

q 1 cup vanilla Greek yogurt

q 1/4 cup almond butter

q 1/4 cup granola

q 1/4 cup dried tart cherries

q 1/2 cup frozen tart cherries, thawed


Place chocolate chips in bowl.

In saucepan over medium heat, bring tart cherry juice to simmer about 20 minutes until reduced to 2/3 cup.

Pour juice into bowl and mix until chocolate chips are melted and sauce is smooth.

Cut bananas in half lengthwise and place on two plates. Spoon 1/2 cup Greek yogurt on each banana then drizzle with 2 tablespoons almond butter and 2 tablespoons tart cherry chocolate sauce.

Sprinkle 2 tablespoons granola, 2 tablespoons dried tart cherries and 1/4 cup thawed frozen tart cherries on top of each banana split.

Note: Leftover tart cherry chocolate sauce can be stored in airtight container in refrigerator for later use.

Serves 2

By Family Features 54
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Is it Possible to Eat Too Much Protein?

We’ve all lived through the low-carb crazes and the fat-free phases, but protein seems to be the one macronutrient where pumping up rather than pulling back is encouraged. But is it possible to eat too much protein? How much is too much?

The three major macronutrients — fat, carbohydrate, and protein — are all essential for normal growth and development. Current guidelines suggest the following ratios of energy from each macronutrient:


• PROTEIN: 10-35%

• FAT: 20-35%

Some people may be surprised to find that of these three building blocks, protein accounts for the smallest percentage of our needs. Beyond building and maintaining skeletal muscle, proteins in the body serve as enzymes, hormones, antibodies, catalysts for biochemical reactions, and more. While protein is essential in the diet, more isn’t always better.

How much protein do we need?

The RDA, or recommended daily allowance, tells us the bare minimum needed to prevent disease and malnutrition for the majority of the population. The RDA of protein for adults is 0.8 grams/kilogram of body weight. For a 150-lb. person, that’s 55 grams of protein per day. Translated into food, that’s about the same amount of protein found in an 8-ounce steak.

Getting more than the bare minimum for protein can have benefits! Aiming for closer to 1.2 grams/kilogram can make it easier to get adequate energy and create balanced meals. A range we often use when guiding meal structure and portions are 20-30 grams per meal, filling in the gaps at snacks. Translated to food, aim to fill 1/4-1/3 of your plate with protein-rich foods like meats, poultry, fish, eggs, Greek yogurt, tofu, tempeh, or beans. Those engaging in regular strength training benefit from higher protein content to support muscle growth. Additionally, older adults have increased protein needs because natural aging makes it harder to maintain muscle.

Though many Americans load up on protein at lunch or dinner, research suggests that spreading protein intake throughout the day may increase overall absorption. Make sure to incorporate protein into your breakfast and morning snack to boost satiety, too.

Certain groups have even higher protein needs, in some cases up to 1.8 grams/ kilogram. For athletes, working muscle needs more protein to support muscle repair and regrowth. Those who are sick also may need increased protein. During illness, our body burns energy at a higher rate. Being sick can also lead to decreased appetite. Eating less food and burning more energy means that our bodies will break down our muscles to get energy for physiological processes.

Consuming protein in amounts above those outlined above is not supported by research and may even have some drawbacks.

Why do people eat more protein than recommended?

1. MUSCLE GAIN: Studies have shown that increases in protein intake aid in muscle growth when consumed alongside resistance training. There is a range in what is recommended from these types of studies, but most find that there is no further benefit in increased protein consumption beyond about 1.8 grams/ kilogram of body weight. For a person who is not strength training, increases in protein beyond maintenance do not contribute to an increase in muscle strength or size.

2. DIET RULES: Of the three macronutrients, protein is the only one relatively safe from scrutiny. Protein foods are seen as essential, but fats and carbohydrates are not (even though they are!). Diet programs allow for greater or unlimited amounts of “good” foods, like grilled chicken and other lean meats, through points or special color codes, which can lead to less balance and satisfaction with eating. Additionally, this type of labeling creates associations with foods that are false and ultimately damaging to a person’s health and longterm relationship with food.

3. WEIGHT LOSS: Many weight loss programs pair increases in protein intake with decreases in carbohydrates. High protein intake can help preserve muscle when energy is restricted. While this is a beneficial effect, it is important to keep in mind that when weight is regained after a

Carol Ann Head, MS, RDN 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. Contact Memphis Nutrition Group at 901.343.6146 or visit for more information.

diet, muscle is not regained proportionally. Over time, dieting and weight cycling lead to both loss of lean body tissue and overall weight gain.

What’s the harm in too much protein?

• DISRUPTED BALANCE: When protein accounts for a large part of an individual’s overall eating pattern, the balance between other essential nutrients will likely be negatively impacted. For example, low carbohydrate intake can lead to irritability or fatigue, and lack of fiber can lead to constipation.

• RENAL DYSFUNCTION: While most randomized controlled trials do not show that high protein intake leads to renal (kidney) disease, those who

already have kidney disease can experience further functional decline. High protein intake has also been linked to an increased risk of developing kidney stones.


Several studies have shown that high protein intake leads to higher levels of urea and nitrogenous waste, which may increase oxidative stress and inflammation.

• INCREASED RISK OF TYPE 2 DIABETES: Population studies show an increased risk for insulin resistance and type 2 diabetes with increased protein intake. Protein ingestion also increases the secretion of glucagon and insulin while decreasing insulin action, which may be a mechanism for the increased diabetes risk.

• UNREALISTIC + UNNECESSARY = FRUSTRATING: Trying to reach highprotein goals may prove challenging and unsustainable in terms of planning, preparing, and chewing! Adherence to a strict protein-packed regimen with reliance on protein supplements to meet goals beyond what research supports may lead to unnecessary frustration.

• FINANCIAL BURDEN: High-protein foods, especially animal products and protein supplements, are typically more expensive than low- or nonprotein foods.

Placing high importance on protein above other nutrients may cause unnecessary stress for nonexistent gains. Still not sure how protein fits into your current routine? Reach out to Memphis Nutrition Group to reach your sports nutrition goals or to find balance in your relationship with food.

• G reens powders can be costly and contain largely the same nutrients found in servings of fresh, frozen, or canned fruits and vegetables.

• Research conducted on greens powders specifically is very limited.

• Consuming whole fruits and vegetables remains the best option for overall health.

Are you looking to make some adjustments to your eating? Reach out to Memphis Nutrition Group to cut through the diet and supplement industry noise and find greater clarity and well-being in your relationship with food. Marquita

The Bottom Line
reens powders can provide a variety of vitamins and minerals from real fruit and vegetable sources.
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Low-Calorie Mindless Munchies

Most Americans like to snack. According to Food Insight, a recent health survey revealed that three in four respondents reported snacking at least once daily. So, what is considered a snack? A snack is generally defined as any food eaten between main meals. As with anything, there are pros and cons to snacking. We don’t need to stop snacking; we just need to reevaluate or rethink what we eat and how much we eat.

Here are a few benefits and pitfalls for mindless snacking:


• It boosts energy if several hours pass between meals and blood glucose levels drop.

• It helps curb your appetite to prevent overeating at the next meal.

• Provides extra nutrients when choosing certain snacks, like fresh fruit or nuts.

• It can help maintain adequate nutrition if one has a poor appetite but cannot eat full meals due to an illness.


• Unwanted weight gain if portions or frequency of snacking is too much, adding excess calories.

• Regular intake of ultra-processed hyperpalatable snacks that contain added salt, sugar, and fats but are low in nutrients and high in calories can increase a preference for these types of foods, leading to a change in eating behaviors and diet quality (e.g., a higher intake of hyperpalatable snacks along with a decreased intake of healthful foods).

These are some low-calorie snack options, but be mindful to follow the serving size:

• Low-fat or plant-based yogurt with a few nuts

• Mini protein snack bars

• Beef Jerky

• Nut and seed trail mix

• Cottage cheese with berries or pear

• Veggie chips, snap peas, or kale chips

• Crunchy Chickpeas

• A lmond flour crackers with natural or organic peanut butter

• Hard-boiled egg with celery, carrots, or cherry tomatoes

• Hummus and veggies

• Greek yogurt frozen bars

• Celery with natural or organic peanut butter

• A pple slices with almond butter

• Cheese stick and small apple

• Egg wrap with cheese and spinach

As with any meal, be mindful of the serving size, prioritize protein and fiber, and be a mindful snacker. Be present while you snack, and try not to multi-task. Happy Snacking!

Lisa Abbay, MBA, RDN, LDN, FAND, has over 24 years of experience as a Registered Dietitian in clinical nutrition, regional food service, and as a senior leader in Talent Acquisition. She is a freelance writer and speaker.

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Melanie Dunlap, Triathlon

46; Assistant United States Attorney for US Attorney’s Office, Western District of Tennessee

I f TRIATHLON: I love the lifelong friendships I’ve made and the community atmosphere among triathletes. Biking and running are also great stress relievers.

BUCKET LIST: Kona was my bucket list race, so I need to find a new one. It might be a longerdistance running race in a beautiful location — I’m not sure yet!

UP NEXT: Ironman 70.3 Texas

FAVE FITNESS ACCOMPLISHMENT: Racing in Kona and the incredible, lifelong friends I’ve made in this crazy triathlon journey.

HOMETOWN: Somerville, TN

SPEED BUMPS: I was in a bike accident during Ironman Arizona 2019 and broke my collarbone and a rib. Then, I tore my meniscus in 2020 and had to have surgery. I competed in the Ironman World Championship race in St. George, Utah, in 2022 and came down with COVID that next week, knocking me out of Ironman Tulsa, where I was supposed to compete two weeks later. But the silver lining was my Ironman Tulsa registration was deferred to 2022, and that’s where I qualified for Kona!

MY GROUP: White Hot Multisport

FAVORITE JAMS: I’m all over the place with music for running. As long as it has a fast tempo, it’ll work!

RECENT RACES: Ironman World Championship in Kona, Hawaii (October 2023) and Ironman Tulsa (May 2023); Campbell Clinic race series (2024).

MOST MEMORABLE FITNESS EVENT: Racing at the Ironman World Championship in Kona, Hawaii. I never imagined that was a possibility! Even when I was hurting or nauseous, I remember looking around me and thinking, I am in Kona! And I was able to soak it all in, knowing I would be running down that red carpet!

BEST EATS: Coastal. I love their salmon with sweet potatoes and Brussels sprouts.

DREAM DINNER COMPANY: I’d enjoy having dinner with several: Jan Frodeno (the triathlon GOAT!) and Lucy Charles-Barclay (current female Ironman World Champion), because it would be incredible to hear their stories. And Sepp Kuss (pro cyclist), because I want to hear how he won the Vuelta a España!

GO-TO GEAR: My Trek Speed Concept bike and Garmin watch.

ON MY NIGHTSTAND: “Zero Regrets: Be Greater Than Yesterday” by Apolo Ohno

PET PEEVE: When someone tries to pass me on my right on the bike.

QUOTE: “Keep moving forward.” - unknown

Photo by D’Angelo Connell
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Jeff Embry, Runner & Cyclist

BUCKET LIST: Now that I’ve qualified for Boston, I hope to make it there and finish in 2025! Also, I’ve always played with the idea of doing longer-distance mountainous trail races, but with work and life, it’s hard to train for everything — maybe sometime in the future.

UP NEXT: I’m thinking about doing some 5k’s this summer, trail races in the fall, and the St. Jude Memphis Marathon Weekend.

FAVE FITNESS ACCOMPLISHMENT: Qualifying for the Boston Marathon for the first time. I didn’t start running until I was in my mid-30s, even though I have been active my whole life. It felt good to train consistently last year to prepare my body and see what it could do.

HOMETOWN: Drummonds, TN

SPEED BUMPS: Overtraining is real. I’ve done that before running and had to back down for nearly a year for my body to reset. I wasn’t pacing myself and ran too many races back to back. In late 2021, I broke my collarbone in a bike crash and was out for a couple of months. I don’t sit still, so injuries or hardships are tough for me.

MY GROUP: Los Locos Racing Team

FAVORITE JAMS: I usually listen to nothing or Texas/Red Dirt Country radio when rolling solo.

RECENT RACES: In November 2023, Upchuck 50K on the Cumberland Trail in Soddy-Daisy, TN, with a sub 6-hour finish and 11th place finish. December 2023, I did the St. Jude Marathon with a time of 3:05 and my first BQ!

MEMORABLE FITNESS EVENT: The 2021 Delta Epic 300-mile gravel bike race through the Mississippi Delta. My teammate and I were the only ones to finish due to the many miles of the course being extraordinarily muddy; everyone else quit. We hiked, pushed, and carried our bikes through the stickiest mud imaginable, but we were the only two out of about 100 participants to finish.

BEST EATS: You can’t go wrong with the Memphis sliders and fries at Slider Inn or brisket tacos at Loflin Yard.

DREAM DINNER COMPANY: Let’s call the whole cast of “Yellowstone” and have an outdoor feast! Ryan Bingham and Lainey Wilson can play songs after supper around the campfire. Perfect.

GO-TO GEAR: I like the new Altrafwd Experience shoes for fast road runs and the Topo Athletic Mountain Racers for trails. I also love the latest Garmin 965.

PET PEEVE: Snot rockets are nasty!

QUOTE: “This ain’t my first rodeo” – Vern Gosdin

44; Acting Manager, Water Engineering and Operations for Memphis Light, Gas, and Water
Photo by D’Angelo Connell

37, Works out at Versatile Action Fitness Crosstown JACOLBY DARNELL BOND


Bar set high, music loud, and doing every set and rep as if it’s my last.


Lifting weights makes you big and bulky.


You don’t need all three macros to achieve a complete body transformation.


I’m in phase two of my fitness transformation, so I’m doing a total-body HITT, EMOM, etc.


Push past what is comfortable; get comfortable being uncomfortable; only then are you well on your way to reaching your goals.


If you don’t feel like it and you’re physically capable, do it anyway.


ALWAYS IN MY GYM BAG: Protein shakes, protein chips, fitness books, and workout clothes


I don’t have a fitness idol, but I respect Charles Glass, Luka Hocevar, Dr. Jim Stoppani, Bret Contreras, and Gareth Sapstead for their scientific approach to fitness.


Arnold Schwarzenegger


Premier Chocolate Protein Shake


I keep a healthy balance of protein, carbs, and fats.


Sirloin Burger

WHAT KEEPS YOU MOTIVATED: Discipline keeps me motivated.


I lost my mom on March 28, 2023. She was my heart and my best friend. It made me stronger and more resilient. My mindset is that if I can get through that, then anything is possible.


I want to make a difference in the community, transforming one person at a time, bringing fitness awareness to the community based on what really works, and helping Memphis get out of the Top 10 for obesity.

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:

Photo by D’Angelo Connell

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