Memphis Health+Fitness Magazine February 2017

Page 1

Rob Humphreys & Brittany Fisher

Winter Skin Care

Look Younger Now!

“Fitness has strengthened our bond as a couple.”







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Left: Kimberly Hall, brain aneurysm survivor, with the 3D model of her head that Dr. Arthur used to save her life. She’s now back to teaching and grateful for each new day ahead.


6325 Humphreys Boulevard | Memphis, TN 38120 | Appt : (901) 522-7722 | Office : (901) 522-7700 Additional Outclinics: Union City, TN | Jackson, TN | DeSoto, MS | Grenada, MS | Tupelo, MS | Batesville, MS


H+F FEBRUARY ON THE COVER 6 Get Your Libido Back 12 Look Younger Now! 22 Fit Couple, Rob Humphreys & Brittany Fisher

32 No Guilt Super Bowl Snacks

LIVING HEALTHY 8 Get Your Sex Life Back

Through Functional Medicine

BEAUTY 14 Laser Away Sun Damage 16 10 Ways to Treat Dry Winter Skin 18 New Science in Skin Tightening

FITNESS 20 Coach’s Corner For the Love of Yoga

22 Fit Couples For the Love of Fitness

28 Heart Scare leads Torrance

Foreman to a Healthy Lifestyle

32 30 Weekend Warriors:

Pierce Sullivan & Sam Tweddell

NUTRITION 34 Heart Healthy Foods 36 Breakfast Berry Bowl

IN EVERY ISSUE 5 Starting Line Tips and Products for the Fitness Minded

38 Events Calendar 40 Photo Finish

Winter Off Road Series 5k


On the Cover: Rob Humphreys & Brittany Fisher


Photo by Michael Cardwell



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Amy Goode

Hailey Thomas

Laurenne Hom

Christin Yates

Sarah McAlexander

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

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

Laurenne is a freelance web designer, graphic designer, writer, and editor who has worked her way through 11 different countries and 24 states. She’s an avid cyclist, who biked 1500 miles across half the country in 2014. She also loves pilates and never does the same workout twice!

A freelance PR/Marketing professional, Christin began running in 2010 and hasn’t stopped since. She now runs everything from 5Ks to marathons, and is an RRCA certified running coach. When not on the pavement or trails, you can find her hanging out with her rescue dogs. Visit her website at

Sarah received her BFA in photography from the University of Memphis and now works as a freelance photographer and a technician for She spends much of her time in front of her computer editing, but her free time is devoted to trying every Sunday brunch Memphis has to offer.

Tindall Stephens

Robin Beaudoin

Jennifer Brezina

Jen Russell

Philip Murphy

Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She currently is a super busy mom of three teenagers,wife of a Memphis firefighter/ Paramedic, and entertainer of two boston terriers ..... among running a full time photography business. Website:

Robin is a lifelong Memphian and healthy eating enthusiast, with a background in art and education. She enjoys spin classes, yoga, and practices krav maga. She is wife to an avid outdoorsman, and mother to two ninjas. Her favorite part of writing is sharing experiences and connecting with fellow Memphians.

Jennifer is a marketing and PR professional who loves Memphis and exploring the Mid-South. She recently joined her first community supported agriculture network and will lead a Girl Scout Troop in the fall. Her husband Paul is a physician at Fertility Associates of Memphis, and together they have 7-year-old twins. They worship at Germantown United Methodist Church and invite you to join them!

Jen is a freelance photographer and graphic designer. She is married to Will. They have two “fur babies” – a puppy named Barnabas and a kitty named Nevaeh. Jen loves taking Photo Finish race photos for H+F. Visit her website at

Phillip has been living in Memphis for over ten years and started in photography and videography six years ago. Although he didn’t go to school for his craft, he’s a storyteller at heart. “I love to tell my version of your story and to get to know what it is that inspires you and makes you.” MemphisHealthFitnessMag


please recycle

CONSULTANTS Executive Editor Hailey Thomas

21 years and running stronger


Advertising & Marketing Amy Goode 901.218.4993

Publisher Amy Goode

Hailey Thomas 901.335.6005

Copy Editor Laurenne Hom



Read us online at

Contributing Writers Robin Beaudoin Christin Yates Andrew Chumney Margaret Molteni Graphic Design Brian Williams Photographers Philip Murphy Sarah McAlexander Tindall Farmer Jen Russell

740 N. Evergreen Street Memphis, Tennessee 38107 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 © 2017.



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FIT GEAR Feetures! Elite Merino+ is the perfect technical running sock for winter training. Patented Sock-Lock technology provides your foot with targeted compression where you need it most and forms to your feet to avoid pesky blisters that can quickly ruin a wet or damp run. Feetures! uses a unique blend of Merino wool to keep you warm and dry and rayon from bamboo to maximize comfort. $16.00, Available at Fleet Feet & Breakaway Running

FIT ANTI-AGING PRODUCT Skinceuticals Phloretin CF is a powerful face serum containing a

FIT TRIP Mary Linder & Nevada Presley braved the wet terrain on New Year’s Day to hike along the Tennessee River.

triple combination of antioxidants, including pure vitamin C, for treatment of discoloration, fine lines, skin tone, elasticity, and brightness. Ferulic Acid neutralizes damaging free radicals due to environmental factors that cause premature skin aging. $162 Available at Glo Medical Aesthetics,

FIT PICK Designed for weekend warriors, outdoor enthusiasts, and health-minded individuals, Silipos Active gel products reduce and prevent pain associated with a variety of common ailments from living an active lifestyle. The line covers issues such as corns, calluses, ingrown toenails,

HAVE YOU BEEN ON A FIT TRIP? Send a photo and brief caption to:

Reginelli Recommends: Campo Viejo Cava Rose Bright sparkling and pink, Camp Viejo’s Cave Rose is a perfect parter on Valentine’s. Ripe red berries deliver a pleasant taste on the palate. Enjoy this before dinner or sip with risotto, sushi, or spicy Thai dishes. $14.99 . See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call (901) 578-2773 or visit

blisters, bunions, Achilles tendonitis, general heel and foot pain, and more. Thanks to the gel technology, the product moves with your foot in a fluid-like manner, absorbing force, pressure, and friction. Prices vary per product.

Coming to the March issue of H+F




LIVING HEALTHY By John W. White, Jr., MD

Testosterone: Uncovering the Myth Manopause, mid-life crisis, grumpy old man syndrome—all terms tossed around these days, but what do they really mean? LOW TESTOSTERONE (LOW T) can be a normal process of aging or may be caused by hypogonadism, a condition where the body is unable to produce optimal amounts of testosterone. Testosterone levels gradually decline as men age, but premature low testosterone levels can will effect the body prior to mid-life. Increasingly more men are experiencing symptoms and have lab values to support an earlier onset of andropause. Low testosterone levels affect men in more ways than just their moods. Men with hormonal imbalances often notice body fat increasing with lean muscle mass decreasing. The more fat gained, the higher the likelihood that testosterone will decline and their estrogen (predominant female hormone) will increase. This can cause further changes in a man’s body composition. This increase in body fat percentage can create the perfect environment for developing metabolic syndrome, which dramatically increases a man’s risk for developing heart disease, diabetes, and stroke. COMMON SYMPTOMS OF LOW TESTOSTERONE ARE:

Testosterone replacement therapy can improve many of the symptoms men commonly experience. However, it is important to seek out a qualified medical professional with experience and training in proper treatment of low testosterone. He or she will perform a physical exam and order appropriate laboratory tests to determine if you are a good candidate for testosterone replacement therapy. Appropriate treatment of low T includes regular, periodic lab work to maintain optimal hormone levels during treatment. After much debate, there is clear scientific proof that appropriate testosterone replacement therapy is not only safe but appears to protect men from many of chronic diseases. This scientific evidence should compel men suffering from any of the aforementioned symptoms to see qualified provider to determine if they are in optimal hormonal health. Dr. John W. White, Jr. is a practicing physician dual board-certified in Family Medicine as well as Obesity Medicine. In addition, Dr. White completed fellowship training in Age Management Medicine. He serves as the medical director of The Transformation Doctor in Collierville. For a consultation call (901) 221-7212 or visit

• Weight gain: frequently in hips, thighs, and breast tissue • Abdominal fat (known as central adiposity) • Decreased muscle strength and stamina • Sore muscles and poor recovery from strenuous exercise • Prostate problems • Increased appetite/sugar cravings • Low thyroid function • High stress, feeling of burnout • Lack of mental clarity • Fatigue • Difficulty sleeping • Low sexual desire • Irritability • Depression

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LIVING HEALTHY By Jeremy M. Draper, M.D.

Get Your Sex Life Back

Optimize Sexually Intimacy through Functional Medicine Sexual intimacy can be a rewarding part of the human experience. Unfortunately, age-related hormone decline as well as hormone imbalances earlier in life can take their toll on sexual health. The Functional Medicine approach addresses root causes of sexual dysfunction. It not only treats the symptoms but the whole person. Essential components of optimal human sexual health include nutrition, exercise, sleep, hydration, hormone balance, optimal gut/brain connection, blood sugar regulation, and stress management. Because a decline in sexual function is often associated with a decline in metabolism and energy, knowing what to do to improve function and overall health can be overwhelming at times. Fortunately, much can be done to improve sexual function, arousal, sensitivity, intimate connection, and enhance the overall sexual experience for both partners. HUMAN SEXUALITY IS MULTI-FACTORIAL FOR MEN, common concerns include erectile function, stamina, body composition, libido, mood, and vitality. Sexual concerns are often assumed to be related to low testosterone levels. Although testosterone is an important component for improved sexual and overall health in men, assessing other key hormones is crucial as well. Thyroid health is an often undertreated cause of low libido and sexual function. Obesity and body composition changes in men often have adverse consequences on a man’s sexual health, as are maintaining strength, muscle mass, and cardiovascular endurance. Nutrition is a key component for the maintenance of healthy sexual performance. Proper nutrition can manage blood sugar and insulin levels as well as impact sex hormones and help control systemic inflammation and stress. Stress and inflammation can wreak havoc on men’s sex life at any age. By addressing the big picture when it comes to the components of optimal sexual health, men are able to enjoy satisfying experiences throughout their entire adult life.


FOR WOMEN, there are the same essential components as men, but additional considerations such as pregnancy, menopause, and menstruation can require more careful hormone assessment to achieve optimal balance. Although hormone imbalances become more common as a woman approaches menopause, a woman can experience sexual dysfunction anytime after beginning her menses. Symptoms of female sexual dysfunction include: decreased sensitivity, pain or discomfort, dryness, low libido, low energy, loss of feeling connected, body composition changes, depression, and decreased pleasure and satisfaction. As in men,

managing thyroid and blood sugar is beneficial as well as making sure that levels of testosterone, progesterone, and estrogen are optimal. While testosterone is often recognized as an essential component for men, testosterone is also an important component of a woman’s sexual health. There are numerous testosterone clinics available to help men. Similar clinics offering progesterone and testosterone replacement would offer benefits to the many women experiencing a decline in the quality of their sexual experience. Many challenges couples face in their relationships could improved if both partners are proactive in their sexual health. There would be improvement in the overall sexual experience and likely a marked decline in relationship problems and divorce. Couples will face challenges in their relationships, but problems stemming from preventable sexual problems and lack of intimacy can be prevented. Better connected couples are better able to handle the other stressors of life. Hormone levels are analogous to a fuel gauge on a car. Levels decline steadily as we age, but major life events can cause a rapid decline during a

short period of time. Restoring optimal levels increases resiliency and replenishes an individual’s reserve capacity so that hormonal fluctuations and imbalances become less frequent and severe. A comprehensive functional approach to restoring sexual health includes a detailed patient medical history, nutrition and lifestyle assessment, stress and mental health evaluation, and a comprehensive laboratory analysis. Even for individuals who are not experiencing noticeable symptoms, obtaining a baseline assessment can be helpful, given the inevitability of decline over time. Sexual health is an essential component to optimal health. Taking a proactive approach to one’s health by restoring balance in this key area can be very rewarding. Dr. Jeremy Draper is the Medical Director for Wellfit Medicine and Nutrition and Glo Medical Aesthetics. He is also a co-owner of Metabolic CrossFit and a CrossFit Level 2 trainer. Dr. Draper completed an additional year of training in bioidentical hormone replacement therapy (BHRT). For more information visit

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A DIFFER ENT APPR OACH TO AN A M A ZING YOU! LOV E L I F E a f te r c h e m o, h y s te r e c to m y, m u l t i p l e c h i l d b i r t h s a n d e v e n n o r m a l a g i n g . I h a ve c l i e n t s te l l m e a l l t h e t i m e t h a t t h e y h a d n o idea that all of these things could c h a n g e t h e i r i n t i m a te q u a l i t y o f l i f e.

In fact one of the many nice benefits from this treatment is that it can also h e l p w i t h m i l d to m o d e r a te s t r e s s u r i n a r y i n c o n t i n e n c e. A q u i c k , e a s y, comfor table treatment with no d o w n -t i m e.

T h i s l e a ve s s o m e w o m e n f e e l i n g l i ke t h e r e i s j u s t s o m e t h i n g w r o n g with them or that living this way is s o m e t h i n g t h e y h a ve to a c c e p t .

A t r e a t m e n t a l l w o m e n d e s e r v e to have when needed!

Wo m e n t h a t h a ve a t r o p h y o r a g i n g of the vaginal canal and surrounding tis sue have decrea sed sensation a n d o f te n h a ve a d e c r e a s e o r l o s s o f l u b r i c a t i o n w h i c h c a n l e a d to p a i n d u r i n g i n t i m a c y o r e ve n o c c a s i o n a l pa in during norma l ever yday movement.

I have studied in Europe with the d o c to r s d o i n g t h e c l i n i c a l r e s e a r c h a n d p r o to c o l s f o r I n t i m a L a s e a n d I a m a ha ppy patient of this procedure m y s e l f a f te r b r i n g i n g 5 b e a u t i f u l c h i l d r e n i n to t h i s w o r l d .

M y c l i e n t s h a v e a b s o l u te l y l ov e d t h i s treatment and it is cra z y how quick and easy it is for such incredible q u a l i t y o f l i f e i m p r o v e m e n t! C a l l f o r a f r e e c o n s u l t to s e e i f IntimaL a se is right for you. Yo u d e s e r v e t h i s ! Pa c k a g e s p e c i a l t h r u F e b r u a r y j u s t $ 16 0 0 f o r t h e r e c o m m e n d e d 2 t r e a t m e n t s , 4 we e k s a p a r t . ~ Va l e ri e, R N

T h e r e i s a s i m p l e a n s w e r f o r t h i s o n e. IntimaLase is the safest option for r e j u ve n a t i n g t h i s a r e a w i t h n o a d ve r s e side ef fects. N o s u r g e r y, n o e s t r o g e n o r o t h e r c h e m i c a l s i n y o u r b o d y, j u s t t h e power of light remodeling collagen a n d g e t t i n g yo u r t i s s u e b a c k to h e a l t h y w h i c h i s l u b r i c a te d t i s s u e w i t h b e t te r e l a s t i c i t y.




All skin types can see beautiful results from a TCA Peel By Carla Morgan, M.A., LME

Turning to the internet for skincare advice will bring conflicting results. Googling chemical peels shows the worst of the worst images and horror stories from anonymous patients. Don’t lean on the virtual world for skincare advice. Talk openly with a real professional. There are many types of chemical peels with different depths and strengths. Depending on the type of peel, chemical peels are safe for all skin types and skin conditions. TCA stands for trichloroacetic acid, and AfricanAmerican clients can benefit from these types of peels. As a matter of fact, a TCA peel formulated specifically for darker skin is the best treatment for hyperpigmentation. One of the smartest actions to preserve the health and appearance of skin is to have a series of chemical peels during the winter months. Imagine the streets of Times Square covered in New Year’s confetti. Along comes the sanitation guy with a push broom, brushing the confetti away with purposeful and decisive movements. Your skin is the street; an effective chemical peel is the equivalent of the sanitation guy. Whether your “confetti” is sun damage, hyperpigmentation, acne, acne scarring, or premature aging, a peel series will significantly improve the skin’s condition. A series of 3-6 peels scheduled about four weeks apart is the suggested frequency for optimal results.

regimen is paramount to obtaining and retaining great skin throughout the peel series.

Ashtoria ensures the most favorable results with a formulated daily home care product specifically designed to boost the outcome. Daily compliance of the recommended

Exfoliating the skin with any type of peel causes photosensitivity. In other words, peels make the skin more susceptible to the sun and the environment. If not careful, the

sun can worsen the very condition you are trying to diminish! Sunlight is stronger in the summer, and people spend more time outside during the warmer months. For these reasons, it is most efficient and effective to schedule a series of peels treatments during the winter months.

Carla Morgan is a chemist turned licensed medical aesthetician. She also holds a graduate degree in professional counseling. Carla practices aesthetics and psychotherapy at Ashtoria Aesthetics and Wellness. To schedule an appointment call (901) 310-3530 or visit


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We are your chest pain center when seconds count. Baptist is the only health care system in the MidSouth that offers the full spectrum of heart care, from noninvasive cardiology to adult heart transplants. And when seconds matter, we use technology that provides rapid diagnostics and treatment for our patients. There’s only one smart choice when it comes to advanced care for your heart. Get better with Baptist.

It’s hard to be happy – or active – when you hurt. Our orthopedic specialists have the skill and experience to get you moving pain-free in no time. We also offer a full range of orthopedic procedures for knees, hips, shoulders and ankles. Skilled physical therapists will help you recover more quickly so that you won’t miss any of those special moments.

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Laser Away Sun Damage during the Winter Months By Valerie Monismith, RN

Fractional laser is incredibly healthy for the skin. A deep treatment can take 5-10 years off its look, while decreasing pre-cancerous skin cells. Fractional laser is also great for softening and resurfacing scar tissue. If you have deep lines around your lips, forehead, and other areas of the face, fractional laser is the best option to both tighten loose skin and build volume through collagen remodeling. Fractional laser ablates microscopic tunnels into the skin while leaving other islands of tissue intact, which allows full resurfacing with quicker healing time over full ablation techniques. There are several ways to power a fractional laser with Erbium being the most predictable and safe. The energy of the Erbium fractional laser is absorbed by the water content of the skin cells, and the tissue evaporates. This causes the treated skin to shrink, stimulating the production of new collagen in the dermis. The result is new smoother, tighter skin will form. After any fractional laser treatment, it is important to stay out of the sun for several weeks and to wear daily sunscreen. The treatments are best done in the fall and winter so skin is healthy and well healed by summer.

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There are many different levels of fractional laser from deep to superficial, and not all lasers are created equal. A deep fractional treatment with Erbium requires only 4-5 days of healing before looking good in makeup. It is important to have a doctor or nurse perform this ablative procedure, as it is a medical treatment that requires training in wound care. If interested in fractional laser treatments, make an appointment with a provider, and ask to see before and after pictures of their clients to have realistic expectations. The results are affected by your overall health and compliance with your aftercare instructions. Eating clean and getting plenty of sleep will also help get the best outcome. Fractional laser treatments are not recommended for people who smoke, have diabetes, or other health concerns that slow wound healing. If there are suspicious spots on the desired treatment area, get clearance from a dermatologist before having it done. Erbium laser is considered the Gold Standard in removing benign skin lesions without leaving a scar, but cancerous lesions need to be addressed by a dermatologist first. Scars left behind after skin cancer removal and other surgeries can then be

treated with fractional laser for the best aesthetic outcome. Have you wondered how celebrities over the past decade look great but don’t look overdone… It’s laser technology! Surgery will pull loose skin tight but does nothing to improve the integrity of the skin or replace lost volume. Fillers are great, but loose skin should not be overfilled. Laser is the key to beautiful, natural looking skin and volume, whether utilized alone or blended with other procedures. Valerie Monismith, RN, is the owner of Ashtoria Aesthetics & Wellness. For a consultation call 901.310.3530 or visit

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10 Ways to Treat Dry Winter Skin By Purvisha Patel, M.D.

Winter is the time of year when blankets, sweaters, and hot cocoa reign supreme, but it’s also the time of year when dry itchy skin reappears. To make it through the season unscathed, here are my best tips to prevent and treat unwanted dry winter skin.

1 / Exfoliate More (or less): If you notice skin becoming dry and flaky, it’s time to increase exfoliation. Try Visha Skin Care Sugar Shrink Body Scrub to gently slough away dry skin cells. If it’s not flaking, just more damaged than normal, ease up on exfoliating. Winter weather can really throw your skin a curve ball, so adjust exfoliating as needed.

2 / Apply Sunscreen: It may be cold outside, but the sun hasn’t left. Keep skin safe by doubling up using a thick moisturizer with an SPF of 30 or higher everyday. A serum, such as the Advanced Correcting Serum by Visha Skin Care, combats sunspots even in the winter months.

3 / Stay Hydrated: Skin needs hydration inside and out. Make sure to drink plenty of water in addition to tasty, warm winter beverages.

4 / Get a Humidifier (or two): Winter’s best friend! Use humidifiers in the home to put moisture back into the air.

5 / Add Healthy Fats & Oils:

8 / New Nighttime Routine:

Eat foods rich in healthy fats like nuts, fish, and avocado to help add essential oils and nutrients back into the body. If necessary, take supplements like fish oil and vitamins C, E, and B complex to keep skin healthy. Also consider adding aromatherapy oils to your body wash to nourish dry skin.

Before bed, apply a thick lotion (B2B Balm) to hands and feet and cover them with socks (yes hands too). This helps seal in moisture overnight, so you wake up with soft hands and feet.

6 / Rotate Skin Products:

Dry winter eyes and eyelids? Have eye drops on hand to keep dry eyes at bay, and use a product like Visha Skin Care Bright Eye Booster for added moisture on the eyelids and cheeks.

Switch up beauty products to more moisturizing formulas in the wintertime. Use a heavy cream like Visha Skin Care B2B Balm to keep skin soft and non-flaky.

7 / Stick to Warm Water:

9 / Nourish Your Eyes:

10 / Stock the Lip Balm: No one likes chapped lips so, use lip balm liberally.

It may be tempting to take hot showers when it’s cold, but take warm baths and showers instead. Hot water further dries out skin.

Dr. Purvisha Patel is a Board Certified Dermatologist, Mohs & Cosmetic Surgeon, UT Professor, and Creator of Visha Skin Care. For a consultation call (901) 759-2322 or visit,




New Science In Skin Tightening One of the most common patient concerns I encounter on a daily basis is the issue of skin laxity on the face, neck and body. Skin laxity is the breakdown of collagen and elastin in the skin. Skin laxity is affected by internal factors such as genetics and hormones and external factors such as sun exposure and environmental toxins. In a market saturated with new devices, finding a nonsurgical solution that actually delivers true results can be challenging. After extensive research and in-house studies, I found the Endymed 3Deep Radio Frequency technology to be the best in the market in terms of safety and truly consistent skin tightening results. Endymed 3Deep Radio Frequency technology is a skin tightening and firming treatment that delivers a multi-source, phasecontrolled radio frequency energy that is safe and effective. With hand pieces small and large, I am able to transform different parts of the body from the eyes, face, neck, arms, abdomen and legs. The treatments are virtually painless without the need for cooling or topical anesthesia. There is no downtime with the procedure. You can go straight back to your daily activities including exercise.


By Lisa Street MSN APRN NP-C

The procedure consists of applying a topical gel to the treatment area then gently gliding a handheld device over this area gradually warming up to the desired treatment temperature. We are able to customize each treatment plan according to individual patient needs. Most patients see some improvement after just one session, though full results are seen generally after 4-8 sessions. How long do the results last? According to the Endymed 3Deep studies patients continued to notice improvement up to 1.5 years after completing the first round of treatments requiring only 1-2 maintenance treatments thereafter. As with any medical aesthetic procedure, you will have optimal and longer lasting results with daily exercise, a healthy diet, adequate hydration, and consistent use of medical grade skin care including daily sunscreen.

Lisa Street MSN APRN NP-C is a Nurse Practitioner and Owner of Glo Medical Aesthetics and Hair Spa

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FOR THE LOVE OF YOGA By Lisa Warmuth Mention yoga to a group of runners, and they’ll likely respond with some degree of fear and disdain. If you can get past that fear and find yourself in your first down-dog, it could be the thing to take your running to the next level. Regular yoga practice creates an integrated, balanced body and mind, as well as builds strength and flexibility. Running is a repetitive motion sport that uses the same sets of muscles continuously. Over time, this repetition creates crowding at joint sites, overuse injuries, and nagging “conversations” in the runner’s legs that just won’t go away. The concepts of strength and stretch found in yoga help the runner overcome these issues brilliantly. Range of motion is increased, hamstrings find some flexibility, lateral hips gain strength, posture is improved – when these things happen, the runner finds balance and even more exciting, increased speed! The word yoga means “union with your inner self.” Much of yoga’s practice is rooted in deep breathing. Breath is energy, and learning to access deeper

breath increases capillary exchange for any runner. Enduring an intense pose can help you endure discomfort on the road. Yoga trains the brain to be mindful and present… you can do anything for one more breath! Runners have goal-driven and competitive minds. It’s a busy lifestyle that always say, “Go!” and it’s easy to get down on yourself if you have an off day, or don’t PR that race you’ve been training so hard for. Yoga encourages you to accept the body and mind you have on that day and push it as far as it will go. Yoga can be a runner’s secret weapon of focus on any given day – one more mile, one more hill, one more breath. Runners, race to your nearest yoga studio or class, and make yoga a regular part of your training. Your body and mind will thank you dearly. Fleet Feet Sports offers two free yoga classes a month, designed especially for the runner. Check out the event calendar at for upcoming dates or follow us on facebook.

The staff at Fleet Feet Sports can help you select all the winter gear you need. Socks, gloves, hats, base layers, outer shells, and so much more… Come in and see them today!

Lisa Warmuth, a former ballet dancer, was a runner before she was a yogi. She found the more she did yoga, the more her running improved, and has been helping runners find yoga ever since. You can find her teaching at Hot Yoga Plus in Germantown, and teaching the free classes at Fleet Feet Sports.

Helping the Mid-South community RUN, WALK, and LIVE FIT. 20

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ROB HUMPHREYS & BRITTANY FISHER Rob, 36, Institutional Fixed Income Sales at Vining Sparks Brittany, 31, Marketing at ALSAC Fitness has defined Rob Humphreys and Brittany Fisher’s relationship since they met in 2015. The two were members of Memphis Thunder Racing. When Brittany wanted to get more serious about cycling, a friend suggested meeting with Rob to get advice. “I don’t think Brittany was under the assumption that it was a date, but in my opinion, it was,” Rob says. After drinks at Flight, the two realized they had a lot in common, and the relationship began from there. The pair began supporting one other in their fitness goals. Brittany was training for Ironman Chattanooga, and Rob joined her in training sessions, even paddling alongside her while she swam. Later in 2016, Brittany was a critical part of Rob’s race crew as he completed the Leadville Trail 100 mountain bike race. “Our relationship has really grown through our mutual interest in running and cycling,” says Brittany. “Rob has definitely challenged me and made me a better athlete.” Rob and Brittany train together as much as possible. They see it as a way to get in quality time together and strengthen their bond as a couple. Rob and Brittany are both coached by Victory Bicycle Studio’s Clark Butcher, who makes training plans that incorporate workouts they can do together. Both are competitive athletes. Brittany is a member of Marx-Bensdorf Women’s Cycling Team, and Rob is part of the Victory Test Team. For each of them, health wasn’t always a priority, but both made lifestyle changes several years prior to meeting. Rob was 28 when he decided to run the St. Jude Half Marathon. “It’s coincidental that Brittany works for ALSAC, who puts on the race.” That race motivated Rob to become the athlete he is today. Likewise, Brittany started running during a rough period in 2012 and hasn’t stopped since. “When we met, it just made sense,” Brittany says. “We have a lot in common, and we support each other in all of our endeavors, including training and racing.” Rob and Brittany marry August 2017 in Vermont with Rob’s 9-year-old daughter, Kennon, as the flower girl.

“We have a lot in common, and we support each other in all of our endeavors, including training and racing.” 22

Interview by Christin Yates. Photo by Philip Murphy.

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TERRY & CAROLINE GAINES Terry, 37, Retail Associate at Dillard’s Caroline, 36, Accounting Department at NexAir The infatuation started when Terry and Caroline saw each other in passing at church. Terry finally made his move in 2014, overhearing Caroline tell a friend that she wanted to get in shape. Terry offered to help train Caroline, and after a month of workouts, the two began dating. Within a year, the pair was married. Working out and being fit literally brought them together.

Terry began working out in high school and stayed consistent with his routine as he got older. Caroline, who had always been at a healthy weight, dealt with medical issues in 2013, and a new medication caused her to gain weight. Early on in Caroline’s training, she focused on toning through squats, planks, burpees, pushups and lunges. She quickly saw changes in her body in the form of new muscles and less fat. Terry continues working out at the Kroc Center 4-5 days per week for 45 minutes to an hour. He focuses on working his core and does planks lasting up to 15 minutes every day. Terry often brings his stepson, who plays basketball. Working in retail, Terry logs 7-9 miles per day at work, getting in most of his cardio. After several months of training with Terry, Caroline achieved results but didn’t want to bulk up. With a new grasp on fitness came a new, more demanding job, so she started doing workouts at home—often 10-20 minute PopSugar videos on YouTube.

While the two don’t always workout together, they enjoy going on walks with their dog. “A couple that works out together stays together,” Terry says. In 2015 the couple honeymooned in South Florida, where they enjoyed long walks along the beach and dinners right on the water. “I would fly to Miami for a date night every time and have dinner on the beach!” Caroline says. Terry and Caroline try to keep their diet healthy, though Caroline admits her favorite is pasta. However, she tweaks recipes to make them healthier. Terry also takes daily apple cider vinegar shots and eats garlic to jumpstart his metabolism. With four children between them—two girls age 14 and two sons age 12—Terry and Caroline have their hands full, but they still make health and fitness a top priority.

“A couple that works out together stays together.”


Interview by Christin Yates. Photo by Tindall Farmer.


TRACY & AMANDA EVANS Tracy is 45 and Amanda is 33. Both are personal trainers and group fitness instructors. Between 2001 and 2003, Tracy Evans went from 425 pounds down to 260. After his dramatic change and with encouragement from his trainer, Tracy become certified to train other people. In a leap of faith, Tracy quit his job and moved to Memphis, starting out with just one client.

Over time, he’s grown his client base and teaches fitness classes across Memphis. In 2006, former athlete Amanda Evans had her second child and weighed 210 pounds. In an effort to be healthier, she started attending workout classes—one of which was Tracy’s. “Tracy was my instructor, and now he’s my husband,” Amanda jokes. While fully committed to exercise, her diet was off and results were slow. Tracy helped her make better food choices, and in a year she lost 85 pounds. With his encouragement, Amanda also became a certified trainer and Zumba instructor. Fitness now plays a big role in their relationship. They’re at the gym by 4 a.m. to get in a workout before client sessions begin. They alternate 1-2 hours of cardio and weight training three days a week with pure cardio the other days. Tracy teaches a body sculpting class at 5am on Thursday and nine body sculpting class Monday through Friday.

When asked how he manages to both train and teach, Tracy says, “I’m a 45-year-old kid! I love to play, and I look at working out as playing. Instead of asking my clients if they want to go workout, I say ‘Let’s go play!’” Both Tracy and Amanda compete in at least one fitness competition each year, which requires extra training and a strict diet. During that time, Tracy claims he can’t eat Amanda’s cooking because it just tastes too good, and he’ll overeat. The couple is together in the gym for five hours, three days per week. While they don’t always workout together, they enjoy being around each other and will spot the other when necessary. The couple also likes to bounce ideas off each other on training clients. “We are better trainers because we can learn from each other and help our clients be the best versions of themselves,” says Amanda.

“We are better trainers because we can learn from each other and help our clients be the best versions of themselves,”

Interview by Christin Yates. Photo by Tindall Farmer.



DR. ARIC & DR. ANDREA GIDDENS Aric is 51 and Andrea is 54. Both are OBGYNs at Memphis Obstetrics and Gynecological Association. The Giddens met under unusual circumstances more than 25 years ago. While both were in residency, Andrea asked Aric to scrub in for an emergency cesarean section. He skillfully delivered a healthy baby, and that event ignited a spark between them. Andrea decided Aric was the type of doctor she wanted to practice with and the type of partner she wanted in life. When Aric and Andrea met in 1991, both were active and enjoyed running, biking, and going to the gym. They began doing these activities together, and the couple even won the Bartlett Valentine’s Day Race one year. Once married, they continued staying active and started growing their family. After the third child, Andrea completed her first marathon 1999. Aric and Andrea alternated training schedules, so they could both train and raise their family. “We had a mutual interest in fitness, and we encouraged each other to achieve our goals and always squeeze in a workout when we could,” Andrea says. “We encourage our patients to eat healthy and make time to exercise, so we have to live our lives by example.” Aric typically runs two days a week and hits the gym 5-6 times. Andrea still enjoys running and also does weights and the StairMaster four days a week at the gym. They cooking healthy meals together and admit services like Blue Apron that deliver fresh ingredients and recipes make it easier to plan ahead for the week. Despite two demanding careers and three children (ages 17-21), health and fitness remain at the forefront of their relationship. Their family takes a yearly “active” vacation. They have gone rafting, climbed Mount Kilimanjaro, hiked Machu Picchu in Peru, and scaled the Grand Tetons. Their next adventure vacation will be to Yosemite in 2017, when they plan to climb four peaks.

“We encourage our patients to eat healthy and make time to exercise, so we have to live our lives by example.” 26

Interview by Christin Yates. Photo by Tindall Farmer.



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HEALING HIS HEART It’s hard to imagine the tall, lean, smiling Torrance Foreman at 245 pounds and hampered down with a heart condition. That’s where the 42-year-old’s journey to health began. Working long hours doing HVAC maintenance at Regional One Health, Torrance kept himself going on soda and fast food five days a week. The ill effects of his lifestyle caught up with him in 2011. “I was working and had this feeling that I almost needed to burp. I remember drinking Sprite and some other soda, but nothing helped,” he says. This led to a small, sharp pain, like a knuckle digging into his back. Running into a doctor on his way out of work, he explained his pain to her. “The pain traveled to my rib cage, and it hurt with every breath.” An immediate EKG showed the situation to be serious. Torrance had suffered an aortic dissection, where the inner layer of the aorta tears. As a result, blood pumps through the tear, and if it ruptures the aortic wall, it can be fatal. In Torrance’s case, he had a 20-40 percent chance of survival.

Aortic dissection can be caused by high blood pressure. Torrance realized the impact of his fast food diet and that he needed to make a lifestyle change. Since that day, he hasn’t really touched fast food. In the year following his surgery, Torrance went on two heart medications and another for cholesterol. The steep price of the medication was motivation enough to improve his health so he could lower his dose. Torrance started with removing fried food and high sodium items, such as frozen dinners and canned foods. “Eating healthy is expensive, but it was a lot cheaper than the cost of the medicine,” he says. Torrance’s meals focus on fruits and vegetables with smaller portions of meat. He prepares them in advance and takes them to work. Torrance’s wife and four children have also embraced eating healthier and are supportive of the change.

By Samantha Fong. Photo by Baxter Buck. Simply by altering what he eats, Torrance lost 40 pounds and decreased his medication. “After losing the weight I feel more energetic, and having not eaten certain foods for a while, I’ve lost my taste for them. I have much more energy.” His success was enough to get his mom to make similar lifestyle adjustments, although he jokes, “Sometimes she has more cheat days than me.” Besides his diet, Torrance upped his activity level. He has a home gym where he does strength training. He also wears ankle weights at work and takes the stairs as much as possible. Throughout the process of regaining his health, Torrance evolved his outlook on life. “Stress was a big part of my health. I was never late to work, and it was always a priority. If you have the time to take off, take off. Don’t stress,” he insists. Torrance has an easiness and openness about him. He says he meditates, which has helped immensely. He adds, “Laugh a lot, it’s the best medicine.”

“Laugh a lot, it’s the best medicine.” 28


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PIERCE SULLIVAN, RUNNER AGE: 31 BIRTHPLACE: Memphis, TN CAREER: Veterinarian at University of Tennessee Health Science Center SPORTS: Fly Fishing, Running, Tennis FAMILY: Fiance: Sam Tweddell, Dog: Moose FIT CLUB: Memphis to Mobile Run for St. Jude COMPETED AND COMPLETED: Great American River Run Half Marathon, St. Jude Half Marathon (139th in age group)

FAVORITE FITNESS ACCOMPLISHMENT: The Relay Run from Memphis to Mobile, AL for St. Jude. I ❤ FLY-FISHING: You can never have a bad day fly fishing, whether catching fish or just enjoying the wilderness. FITNESS MOTIVATION: Luckily, I enjoy running and exercising so I don’t need a lot of motivation. INDOOR WORKOUTS: Rarely do I run indoors. I can’t stand the treadmill. BUCKET LIST: Complete a half marathon in all 50 states.

BEST EATS: One of my favorites is Tsunami and their wasabi deviled eggs. Anywhere I go I always get a local beer to support our great local breweries. IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS WHO WOULD YOU CHOOSE: Charles Barkley, that guy would keep you entertained all night. BINGE-WATCH: Homeland and Dexter FAVORITE QUOTE: “Don’t give up. Don’t ever give up.” — Jimmy Valvano

SAM TWEDDELL, RUNNER AGE: 30 BIRTHPLACE: Jonesboro, AR CAREER: Creative Design Specialist at ServiceMaster SPORTS: Running, Tennis, Yoga FAMILY: Fiancé: Pierce Sullivan, dog: Moose FIT CLUB: Memphis to Mobile St. Jude Runners Group LAST WW EVENT: Great American River Run 5K, St. Jude 10K FAVORITE FITNESS ACCOMPLISHMENT: Last April, my fiancé, his mother, and I joined a group from Mobile, AL in a relay run that started at the entrance of St. Jude Children’s Research Hospital and ended (401 miles and four days later) in Mobile, AL. This journey was a bonding experience unlike any other for our new family, and it was the perfect way for us to raise money and awareness for the families impacted by St. Jude’s never-ending efforts. When we got tired, the mantra “this is hard but it’s not as hard as cancer” put everything right back into perspective. FITNESS MOTIVATION: I feel so grateful to have my health and the ability to get up and go for a run or play tennis on a Saturday afternoon. If I’m feeling tired or like I can’t finish a run (which, let’s face it, is most of the time), I remind myself that someone out there would be grateful for one more run, or even one more step. I guess it’s my way to honor those people. CROSS-TRAINING: I love CycleBar and Hot Yoga Plus—as long as they’re not at 5:30 AM.


I ❤ RUNNING: I played a lot of sports growing up but always loved the ease of running. I’m not fast, I don’t run extreme distances at one time, and running is not particularly easy for me, but it is easy to grab some shoes and get outside. PRE-RACE RITUALS: Does freaking out count? I freak out about what I eat (always the same thing: half a granola bar), where I put my safety pins (always in the holes of my race bib so I don’t lose them), whether or not I need to pee one more time (I do), and whether I’ll be cold (I will). WW MUST-HAVE’S: I’ve been running in the Brooks Adrenaline shoes since college. In fact, when I ran cross country in college, I had to put duct tape over the logo since they weren’t provided by our sponsors! BUCKET LIST: I would love to continue to run the St. Jude Half Marathon or 10K and the St. Jude Memphis to Mobile Run every year. Since I need something to do while my fiancé Pierce runs half marathons, doing a 10K in every state would be great! BEST EATS: I love the views from Itta Bena, the mussels at Bari, and the nachos at Central BBQ —made with their homemade chips, of course.

IF YOU COULD HAVE A FAMOUS DINNER COMPANION WHO WOULD YOU CHOOSE: Troy Aikman—love my Dallas Cowboys! IF YOU COULD COME BACK AS ANIMAL WHAT WOULD YOU BE: My dog Moose, he has a very relaxing life. WHAT IS SOMETHING NOT MANY PEOPLE KNOW ABOUT YOU: My middle name. ON MY NIGHTSTAND: “Lean In” by Sheryl Sandber BINGE-WATCH: Homeland and Fixer Upper #teamshiplap PET PEEVE: Starbucks Drive-Thru lines that make me late. VICE: Pancho’s Cheese Dip. All of it. ANY NEW YEAR’S RESOLUTIONS: Worry less! FAVORITE QUOTE: “It will be more beautiful than you can ever imagine.” I saw it on a notecard several years ago. It reminds me not to dwell on the past or limit the possibilities of the future.

“Running is not particularly easy for me. But it is easy to grab some shoes and get outside.“


Pierce & Sam love teaming up to run the St. Jude Memphis to Mobile Run. Interview by Hailey Thomas. Photo by Sarah McAlexander.



Super Snacks for a Super Bowl By Andrea LeTard

Super Bowl Sunday is set—Patriots vs. Falcons, Lady Gaga, and another excuse to drop the ball on your New Year’s Resolutions. But keep your game face on and your mouth guard in with these healthy twists on classic game-day favorites.




q 1/3 cup sesame seeds

1. Make the Tahini paste by toasting sesame seeds in a small pan over medium-low heat until light brown. Put seeds in a food processor or blender, and add olive oil. Blend until it comes together as a runny paste.

q 2-3 Tbsp olive oil (or substitute Tahini for the sesame and olive oil) q 1 can garbanzo beans q 1 can cannellini beans (rinsed and drained, liquid reserved) q 1 lemon (juiced) q 4 garlic cloves (roughly chopped) q 2 tsp red wine vinegar q 1.5 tsp Kosher salt q 1/3 cup Frank’s buffalo wing sauce, plus extra for drizzling q 1/4 cup Blue, Gorgonzola, or Feta cheese q C arrots, celery, cucumbers, or whole wheat pita for dipping



q 2 eggs (beaten)

1. H eat oven to high broil (500F), and place rack in the middle of the oven.

q 1/4 cup flour

2. B eat the eggs, flour, salt, and pepper together in a small bowl. In another small bowl, add the finely crushed pork rinds. (I crush them with my hands.)

q 1.5 tsp salt q 2 cups Southern Recipe BBQ Pork Rinds (finely crushed)


3. Taste for seasoning and add more salt if needed. Serve in a bowl and top with the cheese and a drizzle of the hot sauce. Store in the refrigerator until ready to serve. Serve with carrots, celery, cucumbers, or pita bread.


q 1/2 tsp pepper


2. Add the beans, some of the bean liquid, lemon juice, garlic, vinegar, salt, and hot sauce. Blend all the ingredients together until smooth. If it’s not smooth enough, add more liquid from the beans and lemon juice until it’s to the desired consistency.

3. T ake the pickles out of the jar and lay on paper towels to drain. Blot off all the liquid from the pickles. Dip each dry pickle into the egg mixture, then into the crushed pork rinds, pressing to adhere the crumbs to the pickles.

q 1 16 oz jar sliced pickles

4. L ay the “breaded” pickles onto a lightly greased baking sheet. Put in the oven for about 6-8 minutes. They should be brown and extra crispy when done. Serve immediately with your favorite dipping sauce.



q 2 (8 oz) packages of white mushrooms

1. H eat oven to 425F. Stem mushrooms, reserve ¼ cup of the stems and chop finely.

q 1 Tbsp olive oil q 2 Tbsp finely chopped shallot q Kosher salt q ½ cup finely chopped salami q ¾ cup pimento cheese q ½ cup panko breadcrumbs

2. H eat olive oil in a small pan over medium-low leat. Sauté shallot and the chopped mushroom stems with and a dash of salt for about 3 minutes, or until soft. Transfer to a medium bowl and let cool slightly. Stir in the salami and pimento cheese. 3. S tuff filling into mushroom crowns and sprinkle with panko breadcrumbs. 4. P lace on a baking sheet lined with parchment paper and bake for 8-10 minutes, or until cheese is melted and tops are golden.


Andrea LeTard is a personal chef, cooking instructor, and creator of Andrea’s Cooktales, a recipe website and video series where there’s a story behind every recipe. Her recipes are what she calls “next-generation southern” – fun and fundamentally southern with a modern twist using fine, fresh, and unexpected ingredients. She is a regular contributor on Local Memphis Live, her recipes have been featured on The Today Show, and she was chosen as a Top 100 contestant on MasterChef Season 6. Follow Andrea on Facebook, Instagram, and Twitter or read her blog and watch her video series at

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By Lisa Mullin

February is Heart Health Month. It’s a time to celebrate the ways we can keep our hearts—and those of the people we love—healthy and happy. With just simple lifestyle changes, we can achieve optimal heart health. Being active and eating healthy is key. Moderate weekly exercise helps control weight, improve mental health, and reduce the risk of heart disease. Regular health screenings help keep cholesterol and blood pressure in check. Eating a healthy diet also reduces the risk of heart complications. Choose fruits, vegetables, whole grains, beans, fish, and lean meats over processed foods. Avoid saturated and trans fats, and limit the intake of salt and sugar.






Fatty fish such as salmon, mackerel, or sardines are excellent sources of omega-3 fatty acids, which aid in preventing heart diseases like angina, heart attacks, and strokes.

These tasty fruits are also full of monounsaturated fats. They taste great and are high in antioxidants and potassium.

A small amount of 70 percent cocoa dark chocolate can help to lower blood pressure. Studies show eating one ounce daily can lower systolic blood pressure by three to four points.

Spinach, broccoli, and kale contain finger and loads of vitamins and minerals such as folate, an essential B vitamin. These greens are high in carotenoids that can free the body of potentially harmful compounds.





They are full of fiber, protein, and antioxidants. They satisfy hunger, decrease blood sugar swings, reduce cholesterol, and feed beneficial bacteria in the digestive tract.

Snacking on a handful of almonds, walnuts, or macadamia nuts is a great way to stay full. Walnuts are rich in monounsaturated fats, which actually helps lower blood cholesterol.

Anthocyanins are the antioxidants found in blue and red berries that give them a deep color. They also improve the elasticity of arteries, which benefits blood flow to the heart.

These tiny and mighty seeds are not just a food trend, they are here to stay! High in omega-3 fatty acids and protein, they can be ground into smoothies or sprinkled over breakfast bowls

Lisa Mullin is a Certified Holistic Nutritionist whose passion is helping others eat for optimal health, weight, and wellness. Contact Lisa at or Like & Follow her Health and Wellness page on Facebook that shares nutrition, fitness, and health tips, as well as nutritious recipes at




To Fit Your


We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle


• Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques

Wild Beet offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation. We’re open for lunch and dinner, dine in or carry out. Catering available.

4715 Poplar Ave 38117 East Memphis

• Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems • Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself

7844 Farmington blvd Germantown • 901.340.1837

901.529.7438 6641 Poplar Ave Suite #106 Germantown




Dr. Jeremy Jessop DC

Church Health caring from Crosstown begins February 2017

“They’re at the top of their game.” Rocky, patient

c hurc hhe a l th. org / gi ve 35




q 1 /2 lb wild caught salmon

q 1 tsp minced garlic

q S alt and pepper to taste

q 4 Tbsp olive oil

q 1 tsp olive oil

q 2 Tbsp SunButter

q 1 cup quinoa (cooked and cooled)

q 2 Tbsp apple cider vinegar

q 1 /2 cup cooked black beans

q 2 tsp raw honey

q 1 avocado (sliced)

q S alt & pepper, to taste

q 1 /2 cup walnuts (toasted) q 1 /2 cup dried or fresh blueberries q 1 cup baby spinach q O ptional: microgreens DIRECTIONS: 1. Prepare salmon by seasoning with salt and pepper. 2. H eat oil in a small pan over medium-high heat. Add the salmon skin side down and cook for 3 minutes. Flip and continue cooking for another 3 minutes. 3. F lake the cooked salmon into 2 serving bowls. Add spinach leaves, quinoa, black beans, avocado slices, toasted walnuts, and blueberries. Sprinkle with micro-greens if desired. 4. P repare SunButter dressing by whisking all ingredients together in a separate bowl. Pour on top and serve!



q 1 cup chopped kale or spinach

q 1 /2 sliced banana

q 1 Tbsp chia seeds

q 1 /4 cup blueberries

q 1 cup unsweetened almond (or nut milk of choice)

q 3 strawberries

q 1 .5 cups frozen mixed berries

q 2 Tbsp sliced or chopped almonds

q 1 /2 frozen banana q 2 -3 tsp raw honey DIRECTIONS: 1. P lace kale or spinach, chia seeds, and almond milk in a blender. Puree until smooth. 2. A dd frozen berries, banana, and honey. Continue blending until think and smooth. 3. Pour into a bowl and garnish with toppings


Lisa Mullin is a Certified Holistic Nutritionist whose passion is helping others eat for optimal health, weight, and wellness. Contact Lisa at or Like & Follow her Health and Wellness page on Facebook that shares nutrition, fitness, and health tips, as well as nutritious recipes at

MID-SOUTH WEIGHT LOSS CLINIC 7990 TRINITY ROAD, SUITE 119, CORDOVA, TN 38018 (Previously on Walnut Bend Road) • Established 1996



NEW PATIENT SPECIAL FIRST VISIT $60.00 INCLUDES: New Patient Visit Phentermine 37.5 mg tab (30 day supply) Vitamin B-12 Shot

HOURS: WALK-INS WELCOME MONDAY .........9 – 1 TUESDAY .........9 – 5 WEDNESDAY ....9 – 1

THURSDAY .......9 – 4 FRIDAY ............Closed SATURDAY .......9 – 1

The Healing Races of whitehaven

5K & 10K+

The March Healing Races 18, 2017 of whitehaven 8:00 AM digital chip timing

Sophisticated Food In CASUAL Atmosphere.

5K & 10K+

As We Walk...We Are Healed...As We Run... We Are Healed...Come Be Healed!!!

digital chip timing

Come help us Heal the Literacy Lag among our March children. 18, 2017

March 18, 2017 There will be Finisher's medals, fun, 8:00food,AMfellowship! The race benefits reading programs.

Valet Parking Available Nightly 120 Monroe Avenue, Downtown 901-527-7085

Register at Or call 901.346.LIVE (5483)

The Healing Cathedral 4523 Elvis Presley Blvd Memphis, TN 38116

As We Walk...We Are Healed...As We Run... We Are Healed...Come Be Healed!!!



FEBRUARY EVENTS 2/4/17 Mike Cody 4 Mile Classic Memphis, TN

2/11/17 Valentine’s Day 10k, 5k Run/Walk Bartlett, TN

2/12/17 The Memphis Mile Swim Memphis, TN

3/4/17 Love Well 5K Memphis, TN 3/4/17 Nanette Quinn Gobbler 5K St. Mary’s School 3/4/17 Glow5k Southaven, MS

2/18/17 Wolf River 5k Collierville, TN 2/25/17 MEMPHIS CIVITAN Run Memphis, TN

MARCH EVENTS 3/2/17 Desoto Women’s Run/ Walk Program Olive Branch, MS

3/11/17 MTS St. Patrick’s Day 4 Mile Run/Walk

3/18/17 The Healing Races of Whitehaven 5K & 10K+

3/25/17 In His Steps 5K Run Memphis, TN

Memphis, TN

Memphis, TN

3/12/17 Germantown Half Marathon and Mayor’s Cup 5K

3/18/17 Leprechaun Chase 5k Fun Run/Walk Atoka, TN

3/25/17 10th Annual Pray Race And Yell for a Cure Walk Memphis, TN

Germantown, TN

3/18/17 Daffodil Dash 3 Miler and 1 Mile Fun Run Memphis, TN

3/18/17 Run for the Roses 5k Run/Walk Benefiting Cystic Fibrosis Foundation Olive Branch, MS

3/24/17 Harwood Dash for DisABILITY 5k

3/25/17 Alpha Delta Pi’s 9th Annual Run for Ronald 5K Memphis, TN 3/25/17 Race For Recovery Memphis, TN

Memphis, TN



PR EVENT MANAGEMENT EVENTS 2017 May 6, 2017 – Natchez Trace Century Bike Ride (25/50/62/100 miles) May 20-22, 2017 – 35th Annual Memphis in May Triathlon Sports Weekend, Edmund Orgil Park, Millington, TN June 3, 2017 – 32nd Annual Heat Wave Classic Triathlon (.5 mile swim, 24.9 mile bike, 6.2 mile run); Ridgeland, MS June 24, 2017 – 2nd Annual Annie Oakley & Buffalo Bill Super Sprint and Sprint Triathlon races (Super Sprint - 1/4 mile swim, 8 mile bike, 2 mile run Sprint; ½ mile swim, 16 mile bike, 4 mile run). Shelby Farms, Memphis, TN July 22, 2017 – 1st Annual Horse Shoe Lake Sprint Triathlon, West Memphis, AR – 30 minutes downtown Memphis August 26, 2017 – 28th Annual Dragon Fly Triathlon (1/2 mile swim, 18 mile bike, 4 mile run); Sardis, MS Sept. 23, 2017 – 4th Annual Flatlander Bike Ride and Gravel Grinder – Big River Crossing, West Memphis, AR Swim Clinics – Feb. 7, March 7, April 11, May 2 – 1st Tuesday each Month 6-7pm - Jewish Community Center, Memphis,TN Open Water Swim Clinics – May 19 & 20, 2017





MEMPHIS WINTER OFF-ROAD RACE SERIES benefitting Youth Villages MRTC Running Scholarship fund













1. William Cranford

7. David Child

2. Trevor Jones

8. Jett Hardin

3. Stephen Horn

9. Gary Edwards

4. Kristina Porter and Alison Charles

10. L aura Meredith

5. Emma Adair

11. Taylor Verner and Timmay Verner

6. Wendell Guinn

12. Maggie Haire

Photos taken by: JEN RUSSELL


Center for Rehabilitative Medicine


can help get

life back to


7 PM East Campus • 6555 Quince Road Memphis, TN 38119

After an accident or illness, getting back to your life is the top priority. At the Center for Rehabilitative Medicine, we are dedicated to helping you recover and regain your physical health. Our care team, led by a boardcertified physical medicine and rehabilitation physician, collaborates with you to develop progressive paths to wellness that may include physical therapy, pain management, and other therapeutic services. It’s not just our job to give our patients the specialized care they need to return to an active life, it’s what we love to do.

Schedule an appointment online at

or call 901.515.EAST

Your life. Our passion.


My Hubby


Slipped and sprained my wrist. Are you ok?!

Went to Campbell Clinic. On my way to pick up the kids.

See the world’s best orthopaedic specialists — without an appointment.

Mon – Fri, 8am - 4pm Collierville | Germantown | Medical Center | Southaven | Spine Center


©2016 Campbell Clinic P.C. All rights reserved. Campbell Clinic is a registered trademark of Campbell Clinic P.C.